{"data":{"name":"Runner, rainbow, in oil, cnd","slug":"runner-rainbow-in-oil-cnd","scientific_name":"N\/A","alternate_names":["Salmon","sa mantika","de lata"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"This looks like a cooked runner (a type of vegetable\/legume) prepared in oil. Per 100g, it has about 192 kcal, 8.2g total fat (1.3g saturated fat), 31mg cholesterol, 9g carbs, and 444mg sodium. It\u2019s usually eaten as a viand or side with rice.","common_uses_philippines":["Ginisang monggo","Bicol express","Tortang talong","Pinakbet","Adobong kangkong","Ginataang gulay"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":192,"protein_g":20.4,"fat_g":8.2,"saturated_fat_g":1.3,"carbohydrates_g":9,"fiber_g":0,"sugars_g":0,"sodium_mg":444,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":249,"cholesterol_mg":31,"iron_mg":0.8,"monounsaturated_fat_g":3.31,"phosphorus_mg":287,"polyunsaturated_fat_g":3.02,"retinol_activity_equivalent_ug":5,"total_ash_g":2.6,"unsaturated_fat_g":6.33,"vitamin_a_ug":5,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.1,"vitamin_b3_mg":6.8,"vitamin_c_mg":0,"water_g":59.7},"serving_suggestions":[{"label":"1 slice","weight_g":45,"volume_ml":null}],"health_notes":{"summary":"Because it\u2019s cooked in oil, it can be tasty and filling, and the fat helps carry flavor. The downside is that it also adds saturated fat and sodium\u2014so frequent heavy portions may make it harder to manage cholesterol and blood pressure. On the plus side, it provides some carbs for energy, but it\u2019s not a fiber-rich food here (0g fiber), so pairing with vegetables and\/or whole grains helps make the meal more balanced.","healthier_tips":["Use a smaller portion for the oil-based viand (about 1\/2\u20131 cup cooked) and balance the plate with more non-starchy vegetables.","Choose cooking methods when possible: try less oil, or prefer saut\u00e9ing with measured oil instead of deep cooking.","Watch sodium: if it\u2019s salty (e.g., from seasoning or canned\/processed ingredients), lessen added salt and pair with fresh veggies.","Since fiber is low, add a side of leafy greens, okra, talong, or ensaladang gulay, and consider brown rice or mixed rice for better fullness.","For daily eating (3 meals + 1\u20132 snacks), keep this type of oil-based viand to a few times a week and rotate with other leaner or less oily dishes."]},"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\/runner-rainbow-in-oil-cnd?agent=true"}}}