BNI™ 000.00: Peanut butter & fish burrito

BNI™ 0.0: Peanut butter & fish burrito, Recipe, 2012.

This is a rather complex balanced meal inspired by a hunch. You need to purchase, clean, and oven cook a snapper or similar fish. While the fish is cooking, cook also some brown rice. When the fish and rice are ready, it is time to start preparing the burritos.

Get a wholemeal flour tortilla and heat it up briefly in the oven (or in a pan or in the microwave). Then smear some peanut butter on it.

Wholegrain tortilla 1 tortilla 40g
Peanut butter 1 knife load (2tsp) 10g

Continue by adding chunks of snapper, brown rice and bran.

Snapper fish, cooked chunks 70g
Brown rice 1/2 cup 50g
Wheat bran 1 tbsp 3.3g

Wrap up the tortilla into a burrito and serve.
This is a high energy meal for the amount of food provided. A barely large snack (170g) provides enough energy as a decent small meal (430kcal).


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 14.4 57.8 23.3 20.0 49.5 12.4
Carbohydrate 34.3 137.0 55.3 55.0 136.2 34.0
Sugar 1.1 4.3 1.7 < 10.0 < 24.8 < 6.2
Fat 5.9 52.8 21.3 25.0 61.9 6.9
Saturated fat 1.9 17.0 6.9 < 10.0 < 24.8 < 2.8
Fiber 3.7 - 12.4 12.4 - 3.7
Sodium 0.214 - 10.7 < 12.4 - < 0.248
Misc 41.5 - - - - 42.7
Total 100.0 247.6 100.0 100.0 247.6 100.0
kJul - 1036.1 - - 1036.1 -
Nutritional balance (100g)
о (ok) Slightly high in protein
(good) Adequate in carbohydrate
(good) Very low in sugar
о (ok) Slightly low in fat
(good) Low in saturated fat
о (ok) Slightly low in fiber
о (ok) Slightly high in sodium
55% *
50% *
45% *
40% *
35% *
30% *
25% * *
20% * * *
15% * * *
10% * * * *
5%   * * * *
mid p c f fb
max s sf na
5%   * *
10% *
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 173.0 grams )
grams per serving = 173.0 grams
* * * * *
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * * * * * * * * * * *
kcal per serving = 428.4 kcal
Balance simulation for this food (serving size = 173.0 grams ) Original BNI 0.00
Balanced 0.0 g fiber -
- 0.0 mg sodium -
- 0.00
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
- 0.0 excess kcal other carbs
- 0.0 excess kcal saturated fat
- 0.0 excess kcal other fats
- 0.0 kcal - 0.00
- 0 steps
or 0 minutes slow walking (~3.2km/h)
or 0 minutes fast walking (~5.6km/h)
or 0 minutes jogging (~8km/h)
or 0 minutes leisure cycling (<16km/h)
or 0 minutes swimming
or 0 minutes stair treadmill
Reduce kcal to 428.4 kcal per serving All reduce BNI to 0.00
428.4 kcal = energy for approximately 257 minutes (~ 4.28 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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