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
786kcal
Daily value33%
Protein
47.0g
Daily value84%
Carbs
82.8g
Daily value64%
Fat
28.0g
Daily value36%
Fiber
5.1g
Daily value15%
Sugar
6.9g
Daily value14%
Saturated Fat
9.0g
Daily value41%
Cholesterol
110mg
Daily value37%
Omega-3
0.2g
Daily value11%
Vitamin A
42.0µg
Daily value5%
Vitamin C
17.5mg
Daily value19%
Vitamin D
0.3µg
Daily value2%
Vitamin E
2.2mg
Daily value14%
Vitamin K
14.7µg
Daily value12%
Vitamin B6
0.8mg
Daily value61%
Vitamin B12
3.3µg
Daily value135%
Folate
328µg
Daily value82%
Sodium
107mg
Daily value5%
Potassium
921mg
Daily value27%
Calcium
66.3mg
Daily value7%
Iron
7.0mg
Daily value88%
Magnesium
94.6mg
Daily value24%
Zinc
9.6mg
Daily value87%
Ingredient 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.