Recipe Library
remix · 8/16/2026, 12:36:47 PM
TEST_iter7_rice · + chicken breast
4 ingredients · 2 servings
Dairy-freeGluten-freeLow-sodium
Energy · per serving
293
kilocalories
Protein
12.1g
Daily value22%
Carbs
45.0g
Daily value35%
Macro split · % kcal
Protein
17%Carbs
63%Fat
20%Vitamin coverage · % DV
Minerals · % DV
Full nutrient profile
🔥
Calories
292.8kcal
12% DRI💪
Protein
12.1g
22% DRI🌾
Carbs
45g
35% DRI🥑
Fat
6.41g
8% DRI🌱
Fiber
1.44g
4% DRI🩸
Iron
0.67mg
8% DRI🦴
Calcium
28.7mg
3% DRI☀️
Vitamin D
0.03µg
0% DRI🍊
Vitamin C
1.77mg
2% DRI🧂
Sodium
40.8mg
2% 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 |
| chicken breast | 50.0 g | 50.0 | 82.5 | 15.5 | 0.0 | 1.8 | db |
Protein quality · PDCAAS
PDCAAS score
0.94
0.00 = incomplete · 1.00 = complete
Limiting AA: leucine
Digestibility: 94%
Protein: 12.07 g / serving
Essential amino acids · vs FAO reference (mg / g protein)
histidine27.58 / 15
Score 1.84
isoleucine47.8 / 30
Score 1.59
leucine76.22 / 59
Score 1.29
lysine63.17 / 45
Score 1.40
saa38.97 / 22
Score 1.77
aaa75.39 / 38
Score 1.98
threonine39.48 / 23
Score 1.72
tryptophan11.43 / 6
Score 1.91
valine52.2 / 39
Score 1.34
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.