Recipe Library
manual · 8/16/2026, 12:28:26 PM
TEST_iter7_rice
3 ingredients · 2 servings
VeganVegetarianDairy-freeGluten-freeLow-sodium
Energy · per serving
252
kilocalories
Protein
4.3g
Daily value8%
Carbs
45.0g
Daily value35%
Macro split · % kcal
Protein
7%Carbs
73%Fat
20%Vitamin coverage · % DV
Minerals · % DV
Full nutrient profile
🔥
Calories
251.5kcal
10% DRI💪
Protein
4.32g
8% DRI🌾
Carbs
45g
35% DRI🥑
Fat
5.51g
7% DRI🌱
Fiber
1.44g
4% DRI🩸
Iron
0.42mg
5% DRI🦴
Calcium
25mg
2% DRI☀️
Vitamin D
0µg
0% DRI🍊
Vitamin C
1.77mg
2% DRI🧂
Sodium
22.3mg
1% DRIIngredient breakdown
| Ingredient | Amount | Grams | kcal | P | C | F | Src |
|---|---|---|---|---|---|---|---|
| rice | 300 g | 300 | 390 | 8.1 | 84.0 | 0.9 | db |
| carrot | 60.0 g | 60.0 | 24.6 | 0.5 | 6.0 | 0.1 | db |
| olive oil | 10.0 g | 10.0 | 88.4 | 0.0 | 0.0 | 10.0 | db |
Protein quality · PDCAAS
PDCAAS score
0.52
0.00 = incomplete · 1.00 = complete
Limiting AA: lysine
Digestibility: 89%
Protein: 4.32 g / serving
Essential amino acids · vs FAO reference (mg / g protein)
histidine22.08 / 15
Score 1.47
isoleucine40.97 / 30
Score 1.37
leucine79.86 / 59
Score 1.35
lysine26.04 / 45
Score 0.58
saa39.44 / 22
Score 1.79
aaa83.33 / 38
Score 2.19
threonine35.07 / 23
Score 1.52
tryptophan11.11 / 6
Score 1.85
valine59.03 / 39
Score 1.51
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 oilcarrot
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.