BNI™ 103.70-c: Brunswick Sardines in olive oil

BNI™ 103.70-c: Brunswick Sardines in olive oil, Freedom Nutritional Products, INTL, 2012.

Sardines in olive oil. Canned in Canada.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 21.2 84.8 40.6 20.0 41.8 10.5
Carbohydrate 0.0 0.0 0.0 55.0 115.0 28.7
Sugar 0.0 0.0 0.0 < 10.0 < 20.9 < 5.2
Fat 13.8 124.2 59.4 25.0 52.3 5.8
Saturated fat 2.5 22.5 10.8 < 10.0 < 20.9 < 2.3
Fiber 0.0 - 0.0 10.5 - 3.1
Sodium 0.274 - 13.7 < 10.5 - < 0.209
Misc 64.7 - - - - 51.7
Total 100.0 209.0 100.0 100.0 209.0 100.0
kJul - 874.5 - - 874.5 -
Nutritional balance (100g)
x (bad) Extremely high in protein
x (bad) Extremely low in carbohydrate
(good) Very low in sugar
x (bad) Extremely high in fat
x (bad) High in saturated fat
x (bad) Extremely low in fiber
x (bad) High in sodium
60% *
55% *
50% *
45% *
40% * *
35% * *
30% * *
25% * *
20% * *
15% * *
10% * *
5%   * *
mid p c f fb
max s sf na
5%   * *
10% * *
15%    *
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 92.0 grams )
grams per serving = 92.0 grams
* * *
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * * * *
kcal per serving = 192.3 kcal
Balance simulation for this food (serving size = 92.0 grams ) Original BNI 103.70
Add now or next meal 2.9 g fiber Reduce BNI to 93.25
Reduce in next meal 59.8 mg sodium Reduce BNI to 100.45
Both reduce BNI to 90.00
Burn out 29.9 excess kcal protein
- 0.0 excess kcal sugar
- 0.0 excess kcal other carbs
Burn out 1.5 excess kcal saturated fat
Burn out 55.1 excess kcal other fats
Burn out a total of 86.5 kcal Reduce BNI to 58.70
Burn those kcal out doing… 1731 steps
or 28 minutes slow walking (~3.2km/h)
or 19 minutes fast walking (~5.6km/h)
or 9 minutes jogging (~8km/h)
or 18 minutes leisure cycling (<16km/h)
or 10 minutes swimming
or 8 minutes stair treadmill
Reduce kcal to 105.8 kcal per serving All reduce BNI to 45.00
105.8 kcal = energy for approximately 63 minutes (~ 1.1 hours)

Author

Jose D PEREZGONZALEZ (2012). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.

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