{"data":{"name":"Johey oak","slug":"johey-oak","scientific_name":"Artocarpus odoratissimus","alternate_names":["Marang"],"category":{"name":"Fruits","slug":"fruits"},"description":"Johey oak is a type of vegetable dish\/ingredient (often served as a cooked vegetable). In a 100g serving, it provides about 128 kcal and is mainly made up of carbohydrates with some fiber and small fat.","common_uses_philippines":["Ginataang gulay","Pinakbet","Vegetable chopsuey","Sinigang na gulay","Adobong kangkong"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":29},"nutrition_per_100g":{"calories_kcal":128,"protein_g":1,"fat_g":0.4,"saturated_fat_g":0.1,"carbohydrates_g":30,"fiber_g":1.8,"sugars_g":23.1,"sodium_mg":2,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":20,"calcium_mg":18,"cholesterol_mg":0,"iron_mg":1.8,"monounsaturated_fat_g":0.08,"phosphorus_mg":32,"polyunsaturated_fat_g":0.09,"retinol_activity_equivalent_ug":2,"total_ash_g":0.8,"unsaturated_fat_g":0.17,"vitamin_a_ug":0,"vitamin_b1_mg":0.07,"vitamin_b2_mg":0.11,"vitamin_b3_mg":0.9,"vitamin_c_mg":34,"water_g":67.8},"serving_suggestions":[{"label":"1 piece","weight_g":3.5,"volume_ml":null}],"health_notes":{"summary":"Johey oak can help support digestion because it has dietary fiber (1.8g). It also has a bit of healthy fullness from its fiber and small amount of fat (0.4g, with 0.1g saturated fat). However, it\u2019s also relatively high in sugars (23.1g) and carbohydrates (30g), so it\u2019s best to pair it with protein and\/or healthy fats to keep meals balanced. Sodium is low (2mg), which is good for everyday heart-friendly choices. Since it has sweetness from natural sugars, portion size matters\u2014especially if you\u2019re having it alongside other rice\/noodles or other sweet sides.","healthier_tips":["For your 3 full meals, use johey oak as a side and pair with fish, chicken, tofu, or eggs plus a serving of rice or root crops only in the right portion.","If you\u2019re having it as a snack, keep the portion smaller and add a protein (e.g., boiled egg or nuts) to avoid a quick rise in blood sugar.","Since it has 23.1g sugar per 100g, avoid stacking it with other very sweet foods (desserts, sweet drinks) in the same meal.","Choose cooking methods with less added sugar (if applicable) and keep sauces\/moderately sweet glazes to a minimum."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/johey-oak?agent=true"}}}