Zesty Beef and Onion Stew
Nutrition facts per serving
⚠ Note: Ingredient quantities and recipe composition are approximate. Actual amounts may vary by region, culture, household tradition, and preparation style. For accurate nutritional analysis of your specific recipe, use the DietCompass Recipe Evaluation Tool.
🧾 Ingredients (per serving)
🧠 Expert Insights
Nutrient Density
- low nutrient density
Nutrient Highlights
- Good source of iron, which supports red blood cell formation.
- Provides significant protein content.
- Potassium-rich food that contributes to electrolyte balance.
- Rich in magnesium which supports muscle and nerve function.
- Good source of zinc, supporting immune function and cell growth.
- Good source of folate, important for cell division and DNA synthesis.
- Good source of vitamin B12, essential for nerve function and blood formation.
- Good source of vitamin D, important for calcium absorption and bone health.
Warnings
- High sodium content. Individuals following low-sodium diets may need to limit intake.
- This food contains substantial potassium. Individuals with kidney conditions may need to monitor potassium intake.
- Contains notable saturated fat. Moderation may be relevant for heart-health goals.
- Contains cholesterol. Individuals monitoring cholesterol intake should consider portion size.
Top Nutrients
- Nutrient: Vitamin B12
- Percent Dv: 1064.58
- Level: high
- Nutrient: zinc
- Percent Dv: 528.68
- Level: high
- Nutrient: protein
- Percent Dv: 495.66
Nutrient Levels
- Copper: high
- Zinc: high
- Total Fat: high
- Folate Dfe: high
- Dietary Fiber: minimal
- Phosphorus: high
- Vitamin E: moderate
- Magnesium: high
Percent Daily Values
- Copper: 92.73
- Zinc: 528.68
- Total Fat: 207.41
- Folate Dfe: 22
- Dietary Fiber: 4.25
- Phosphorus: 151.74
- Vitamin E: 14.54
- Magnesium: 48.54
Disclaimer
- These insights are derived from nutrient composition data and established dietary reference values. They do not constitute medical advice and do not evaluate food safety, allergens, contaminants, or individual medical conditions. Dietary decisions for pregnancy, infants, or medical conditions should be discussed with a qualified healthcare professional.
Population Relevance
- Bone Health: This food provides some bone-health-relevant nutrients at moderate levels.
- High Protein: This food is a significant source of protein, which supports tissue growth and repair.
- Heart Health: This food provides some heart-health-relevant nutrients.
- Gut Health: This food provides moderate fiber relevant to digestive health.
- Pregnancy: This food contains nutrients that are important during pregnancy, including iron, folate, and protein, which contribute to maternal blood production and fetal development.
- Anemia Support: This food provides nutrients that support iron status, including iron and co-factors that may aid absorption.
Macro Profile
- This food is primarily fat-based, with notable protein content.
🥩 Macronutrients
| Nutrient | Amount per Serving |
|---|---|
| Energy | 2513.4 kcal |
| Protein | 247.83 g |
| Carbohydrates | 6.38 g |
| Total Fat | 161.78 g |
| Dietary Fiber | 1.19 g |
💎 Minerals
| Mineral | Amount per Serving |
|---|---|
| Copper | 0.83 mg |
| Manganese | 0.26 mg |
| Calcium | 113.01 mg |
| Potassium | 3148.90 mg |
💊 Vitamins
| Vitamin | Amount per Serving |
|---|---|
| Vitamin A | 6.11 µg |
| Niacin B3 | 48.80 mg |
| Pantothenic Acid B5 | 6.47 mg |
| Vitamin B6 | 3.63 mg |
See Complete Nutritional Breakdown
Get detailed vitamins, minerals, amino acids, fatty acid profiles, and our comprehensive Diet Compass Score analysis.