Energy · per serving
786
kilocalories
Protein
47.0g
Daily value84%
Carbs
82.8g
Daily value64%
Macro split · % kcal
Protein
24%Carbs
43%Fat
33%Vitamin coverage · % DV
Minerals · % DV
Full nutrient profile
🔥
Calories
786.2kcal
33% DRI💪
Protein
47g
84% DRI🌾
Carbs
82.8g
64% DRI🥑
Fat
28g
36% DRI🌱
Fiber
5.08g
15% DRI🩸
Iron
7.01mg
88% DRI🦴
Calcium
66.3mg
7% DRI☀️
Vitamin D
0.25µg
2% DRI🍊
Vitamin C
17.5mg
19% DRI🧂
Sodium
106.8mg
5% DRIIngredient breakdown
| Ingredient | Amount | Grams | kcal | P | C | F | Src |
|---|---|---|---|---|---|---|---|
| spaghetti | 400 g | 400 | 1484 | 52.0 | 299 | 6.0 | ai |
| ground beef | 500 g | 500 | 1250 | 130 | 0.0 | 75.0 | db |
| tomato | 400 g | 400 | 72.0 | 3.6 | 15.6 | 0.8 | db |
| onion | 150 g | 150 | 60.0 | 1.6 | 13.9 | 0.1 | db |
| garlic | 9.0 g | 9 | 13.4 | 0.6 | 3.0 | 0.0 | db |
| olive oil | 30.0 ml | 30.0 | 265 | 0.0 | 0.0 | 30.0 | db |
Protein quality · PDCAAS
PDCAAS score
0.97
0.00 = incomplete · 1.00 = complete
Limiting AA: tryptophan
Digestibility: 97%
Protein: 33.96 g / serving
Essential amino acids · vs FAO reference (mg / g protein)
histidine31.38 / 15
Score 2.09
isoleucine45.37 / 30
Score 1.51
leucine78.23 / 59
Score 1.33
lysine83.15 / 45
Score 1.85
saa34.03 / 22
Score 1.55
aaa72.17 / 38
Score 1.90
threonine39.86 / 23
Score 1.73
tryptophan6.76 / 6
Score 1.13
valine49.52 / 39
Score 1.27
PDCAAS = min(amino acid score) × true digestibility. Scores ≥ 1.00 indicate a protein complete for adult needs. Meat/egg/dairy typically score 1.00; plant proteins can too when properly combined (e.g. grains + legumes).
Smart substitutions
Ingredient interactions
Synergy
Fat + Fat-soluble Vitamins
A, D, E, K and carotenoids (from carrots, kale, tomato) need dietary fat for micelle formation and absorption.
Source: Brown MJ et al., Am. J. Clin. Nutr. 2004 — carotenoid bioavailability study
olive oiltomato
Synergy
Tomato + Olive Oil
Lycopene absorption from tomato increases ~3× when consumed with olive oil vs. water.
Source: Fielding JM et al., Asia Pac. J. Clin. Nutr. 2005
tomatoolive oil
Data derived from USDA FoodData Central, FAO INFOODS, and CIQUAL databases. AI-estimated values (marked ai) are research-informed approximations and should not replace professional dietary advice.