{"data":{"name":"Kaatoan bangkal seed, dried","slug":"kaatoan-bangkal-seed-dried","scientific_name":"Neolamarckia cadamba","alternate_names":["N\/A"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Kaatoan bangkal seed (dried) \u2014 a dried seed used like a plant-based ingredient, often added to meals for texture and as part of a vegetable\/plant-based dish.","common_uses_philippines":["Ginataang bangkal seeds","Bangkal seed salad","Mixed vegetable stew with bangkal seeds","Bangkal seed stir-fry with vegetables","Bangkal seed-based soup"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":339,"protein_g":14.4,"fat_g":0.4,"saturated_fat_g":null,"carbohydrates_g":69.5,"fiber_g":null,"sugars_g":null,"sodium_mg":null,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":628,"iron_mg":93.7,"phosphorus_mg":161,"retinol_activity_equivalent_ug":0,"total_ash_g":4.1,"vitamin_a_ug":0,"vitamin_b1_mg":0.47,"vitamin_b2_mg":0.11,"vitamin_b3_mg":0.7,"vitamin_c_mg":0,"water_g":11.6},"serving_suggestions":[],"health_notes":{"summary":"Dried bangkal seeds are energy-dense (about 339 kcal per 100 g) because they are high in carbohydrates, so they can help keep you full when included in the right portion. They also have a small amount of fat (about 0.4 g), which means most of the energy comes from carbs. Since it\u2019s calorie-rich, it\u2019s best to use it as a small add-on rather than a main \u201crice replacement\u201d in every meal\u2014especially if you already eat rice or other carb-heavy foods at the same time.","healthier_tips":["Use a small serving (think a few tablespoons or a portion that fits your meal plan) and pair with lean protein (fish, chicken, tofu, eggs) and non-starchy vegetables (e.g., kangkong, pechay, okra, sayote).","If you add bangkal seeds to a dish, consider slightly smaller rice portion for that meal to keep your total carbs balanced.","For snacks, avoid eating large amounts of dried seeds by themselves; instead, combine with protein (e.g., nuts + fruit, or seeds mixed into a vegetable-based meal).","Since you\u2019ll have 3 full meals plus 1\u20132 snacks daily, spread carb-heavy foods across meals and keep snacks lighter."]},"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\/kaatoan-bangkal-seed-dried?agent=true"}}}