Ruz Bukhari
Ruz Bukhari provides a notable amount of protein, supporting a balanced nutritional intake. It is also a source of dietary fiber which aids in digestive health. The dish contains moderate amounts of fat and natural sugars, delivering energy in a controlled way. Additionally, it offers important vitamins from the B group alongside essential minerals like iron and zinc for overall wellness.
Macro Impact
A Serving (235 g) of Ruz Bukhari contains 353 calories, 18 g of protein, 53 g of carbohydrates, and 12 g of fat.
Calorie Burn
How long would it take to burn off 353 calories?
- Walking3.5 mph, moderate pace63 min
- YogaModerate effort, gentle pace90 min
- SwimmingFreestyle, moderate effort46 min
- Biking12–14 mph, moderate effort34 min
- StairsStair climbing, moderate pace45 min
- Running5 mph (12 min/mile)32 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (235 g)
Carbohydrates
- Carbohydrates53 / 313 g(17%)
- Dietary Fiber3.5 / 38 g(9%)
- Soluble Fiber1 g
- Insoluble Fiber2.5 g
- Total Sugars5 g
- Added Sugars0.5 / 63 g(1%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat12 / 83 g(14%)
- Saturated Fat3.8 / 25 g(15%)
- Trans Fat0.4 g
- Monounsaturated Fat6 g
- Polyunsaturated Fat1.8 g
- Cholesterol70 / 300 mg(23%)
- Omega-30.3 g
- Omega-65 g
- Omega-94 g
- Oleic Acid3.5 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid2.5 g
- Caprylic Acid0 g
- Linoleic Acid4.5 g
- Myristic Acid0.6 g
- Palmitic Acid3 g
- Linolenic Acid0 g
- Eicosenoic Acid0.3 g
- Arachidonic Acid0.5 g
- Alpha-Linolenic Acid (ALA)0.3 g
- Docosahexaenoic Acid (DHA)0.02 g
- Gamma-Linolenic Acid (GLA)0.2 g
- Docosapentaenoic Acid (DPA)0.01 g
- Eicosapentaenoic Acid (EPA)0.02 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.3 g
Protein
- Protein18 / 56 g(32%)
Amino Acids
- Lysine1 g
- Serine0.7 g
- Valine0.64 g
- Alanine0.87 g
- Cystine0.1 g
- Cysteine0.23 g
- Proline0.87 g
- Taurine50 mg
- Arginine1.2 g
- Histidine0.47 g
- Threonine0.52 g
- Isoleucine0.58 g
- Methionine0.35 g
- Tryptophan0.15 g
- Glutamic Acid2.6 g
- Aspartic Acid1.5 g
- Phenylalanine0.58 g
- Glycine0.87 g
- Leucine1 g
- Tyrosine0.58 g
Vitamins
- Vitamin A250 / 900 ug(28%)
- Vitamin C2 / 90 mg(2%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E1.5 / 15 mg(10%)
- Vitamin K10 / 120 ug(8%)
- Vitamin B60.4 / 1.3 mg(31%)
- Vitamin B121.2 / 2.4 ug(50%)
- Thiamin (B1)0.2 / 1.2 mg(17%)
- Riboflavin (B2)0.2 / 1.3 mg(15%)
- Niacin (B3)4 / 16 mg(25%)
- Folate40 / 400 ug(10%)
- Pantothenic Acid (B5)0.7 / 5 mg(14%)
- Biotin3 / 30 ug(10%)
- Choline40 / 550 mg(7%)
Minerals
- Calcium20 / 1,000 mg(2%)
- Iron1.8 / 8 mg(23%)
- Magnesium30 / 420 mg(7%)
- Phosphorus180 / 700 mg(26%)
- Potassium300 / 3,400 mg(9%)
- Sodium588 / 2,300 mg(26%)
- Zinc2.5 / 11 mg(23%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.5 / 2.3 mg(22%)
- Selenium25 / 55 ug(45%)
- Iodine10 / 150 ug(7%)
- Chromium5 / 35 ug(14%)
- Molybdenum5 / 45 ug(11%)
- Chloride907 / 2,300 mg(39%)
Other
- Water160 / 3,700 g(4%)
- Caffeine0 mg
- Alcohol0 g
Sources
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