Lian Zi is a Generic type of food with 100 g serving size that provides 344 calories. Lian Zi has 76% carbohydrate, and 5% fat, 19% protein in 100 gram of Lian Zi . Lian Zi nutrient values are 67 g carbohydrate, 17 g protein, and 2 g fat. Lian Zi has the vitamins A, and C within it. Lian Zi has — % vitamin A and 8 % vitamin C. Lian Zi has 5 mg sodium, 846 mg potassium, — mg cholesterol, and — g trans fat. Lian Zi has 3 g dietary fiber, and — g sugar. 1 serving of Lian Zi provides 20 % iron, 0 g polyunsaturated and 0 g unsaturated fat along with 0 g saturated fat. Lian Zi provides 344g of 2,000 cal by leaving 1,656 cal.
Lian Zi and fitness goals such as heart health, daily sodium intake, cholesterol threshold, carb, sugar, and fiber intake are related. Lian Zi provides 2g fat for total of 67g. After 1 serving of Lian Zi , 65g is needed for heart health. Lian Zi provides 5g for 2,300g by leaving 2,295g for daily sodium intake. Lian Zi causes –g for the threshold of 300g by leaving 300g cholesterol threshold amount daily.
Having a low-carb diet with Lian Zi is one of the possibilities. 67g is provided by Lian Zi for the daily 250g carbohydrates intake for low-carb diet. 1 serving of Lian Zi leaves 183g carbohydrates for low-carb dieting. 1 serving of Lian Zi provides –g sugar for daily 75g sugar intake. 1 serving of Lian Zi leaves 75g sugar for daily intake threshold of sugar. Lian Zi provides 3g fiber for daily 25g fiber by leaving 22g fiber for daily fiber intake.
To burn the calories of Lian Zi 52 minutes of cycling is needed. Running and cleaning are other activities to burn the calories of Lian Zi . Thus, 35 minutes of running and 2.1 hours of cleaning are necessary to burn the calories of 1 serving of Lian Zi .
There are similar foods to the Lian Zi in terms of nutrition, daily intake amount, and calorie amount. These are 莲子, 莲子, 银耳莲子羹, 红豆莲子汤, and 薏米莲子粥.
The nutrients table of the Lian Zi with fat, protein, carbohydrate, vitamins A, B, C, D, E, K, and minerals of iron, sodium, calcium, and potassium along with the sugar and fiber amounts are below.
|
Lian Zi |
Nutrient values for Lian Zi |
|---|---|
|
Serving size |
100 g |
|
Calories |
344 |
|
Carbs percentage |
76% |
|
Fat percentage |
5% |
|
Protein percentage |
19% |
|
Carbs |
67 g |
|
Dietary fiber |
3 g |
|
Sugar |
— g |
|
Fat |
2 g |
|
Saturated |
0 g |
|
Polyunsaturated |
0 g |
|
Monounsaturated |
0 g |
|
Trans |
— g |
|
Protein |
17 g |
|
Sodium |
5 mg |
|
Potassium |
846 mg |
|
Cholesterol |
— mg |
|
Vitamin a |
— % |
|
Vitamin c |
8 % |
|
Calcium |
9 % |
|
Iron |
20 % |
What are the alternative foods for Lian Zi ?
The alternative foods for Lian Zi involve similar nutritional values, such as carbohydrates, proteins, fats, and fatty acid types, along with vitamins such as vitamin D, B, C, and A and minerals such as calcium, potassium, and iron. The best alternative foods to Lian Zi are listed below.
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Uncle Ben’s – Riz Long Grain is an alternative to Lian Zi because it has 344 calories, similar to Lian Zi . The Uncle Ben’s – Riz Long Grain has less iron than Lian Zi , and less calcium than Lian Zi . The Uncle Ben’s – Riz Long Grain has less protein than Lian Zi . To learn more about Uncle Ben’s – Riz Long Grain, read related food calories, and a nutrition guide.
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zabonZi is an alternative to Lian Zi because it has 344 calories, similar to Lian Zi . The zabonZi has less iron than Lian Zi , and less calcium than Lian Zi . The zabonZi has less protein than Lian Zi . To learn more about zabonZi , read related food calories, and a nutrition guide.
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Gan shisoba(Gan ) is an alternative to Lian Zi because it has 344 calories, similar to Lian Zi . The Gan shisoba(Gan ) has less iron than Lian Zi , and less calcium than Lian Zi . The Gan shisoba(Gan ) has less protein than Lian Zi . To learn more about Gan shisoba(Gan ), read related food calories, and a nutrition guide.
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Hong Shao Wan Zi is an alternative to Lian Zi because it has 344 calories, similar to Lian Zi . The Hong Shao Wan Zi has less iron than Lian Zi , and less calcium than Lian Zi . The Hong Shao Wan Zi has less protein than Lian Zi . To learn more about Hong Shao Wan Zi , read related food calories, and a nutrition guide.
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Bai He Lian Zi Lu Dou Zhou is an alternative to Lian Zi because it has 344 calories, similar to Lian Zi . The Bai He Lian Zi Lu Dou Zhou has less iron than Lian Zi , and less calcium than Lian Zi . The Bai He Lian Zi Lu Dou Zhou has less protein than Lian Zi . To learn more about Bai He Lian Zi Lu Dou Zhou , read related food calories, and a nutrition guide.