Beef and vegetables, Hawaiian style: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A vibrant and tropical stir-fry, Hawaiian-style beef and vegetables features tender beef and a colorful medley of vegetables, often including pineapple, all tossed in a sweet and savory soy-ginger sauce. --- RECIPE --- Servings: 4 Prep Time: 15 minutes Ingredients: - 1 lb beef sirloin or flank steak, thinly sliced against the grain - 2 tbsp vegetable oil - 1 red bell pepper, sliced - 1 green bell pepper, sliced - 1/2 red onion, sliced - 1 cup fresh pineapple chunks - 2 cloves garlic, minced - 1 tbsp fresh ginger, grated - For the Sauce: - 1/2 cup pineapple juice - 1/4 cup soy sauce - 2 tbsp brown sugar - 1 tbsp rice vinegar - 1 tsp sesame oil - 1 tbsp cornstarch mixed with 2 tbsp water Instructions: 1. In a small bowl, whisk together all sauce ingredients (pineapple juice, soy sauce, brown sugar, rice vinegar, sesame oil, cornstarch slurry). Set aside. 2. Heat 1 tbsp vegetable oil in a large wok or skillet over high heat. Add beef and stir-fry until cooked through. Remove and set aside. 3. Add remaining 1 tbsp vegetable oil to the wok. Add bell peppers and red onion, stir-fry for 3-5 minutes until tender-crisp. 4. Add garlic and ginger, stir-fry for 30 seconds until fragrant. 5. Return beef to the wok. Add pineapple chunks. Pour the sauce over everything. 6. Toss constantly for 2-3 minutes until the sauce thickens and coats all ingredients. Serve immediately, often with rice.
Per 100g reference serving, Beef and vegetables, Hawaiian style provides 93 kcal of energy, 4.79g protein (20% of calories), 14.2g total carbohydrates (59% of calories, including 1.8g dietary fiber and 5.6g sugars), and 2.24g total fat (21% of calories).
Vitamins Profile in Beef and vegetables, Hawaiian style (Per 100g)
Track how Beef and vegetables, Hawaiian style contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 1.9 mg | 2.1% DV |
| Vitamin B12 (Cobalamin) | 0.36 µg | 15% DV |
| Vitamin A (RAE) | 95 µg | 10.6% DV |
| Vitamin E (Alpha-Tocopherol) | 0.87 mg | 5.8% DV |
| Vitamin K (Phylloquinone) | 3.5 µg | 2.9% DV |
| Vitamin B1 (Thiamin) | 0.046 mg | 3.8% DV |
| Vitamin B2 (Riboflavin) | 0.1 mg | 7.7% DV |
| Vitamin B3 (Niacin) | 1.14 mg | 7.1% DV |
| Vitamin B6 (Pyridoxine) | 0.163 mg | 9.6% DV |
| Total Folate (Vitamin B9) | 35 µg | 8.8% DV |
| Folate (Dietary Folate Equivalents) | 35 µg | 8.8% DV |
| Natural Food Folate | 35 µg | 8.8% DV |
| Choline | 17.6 mg | 3.2% DV |
| Preformed Retinol | 1 µg | 0.1% DV |
| Beta-Carotene | 944 µg | 26.2% DV |
| Alpha-Carotene | 380 µg | 31.7% DV |
| Beta-Cryptoxanthin | 3 µg | 0.5% DV |
| Lutein + Zeaxanthin | 28 µg | 0.3% DV |
Minerals & Electrolytes in Beef and vegetables, Hawaiian style (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.1 mg | 6.1% DV |
| Calcium (Ca) | 47 mg | 3.6% DV |
| Magnesium (Mg) | 39 mg | 9.3% DV |
| Potassium (K) | 259 mg | 5.5% DV |
| Zinc (Zn) | 1.38 mg | 12.5% DV |
| Selenium (Se) | 3.5 µg | 6.4% DV |
| Phosphorus (P) | 78 mg | 6.2% DV |
| Copper (Cu) | 0.127 mg | 14.1% DV |
| Sodium (Na) | 679 mg | 29.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.031 g | 6.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.037 g | 2.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.321 g | 2.3% DV |
| Monounsaturated Fat (MUFA) | 0.947 g | 3.2% DV |
| Polyunsaturated Fat (PUFA) | 0.402 g | 2% DV |
| Saturated Fat (SFA) | 0.711 g | 3.6% DV |
| Dietary Cholesterol | 10 mg | 3.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Beef and vegetables, Hawaiian style contains 93 calories (kcal), 4.79g of protein, 14.2g of carbohydrates (1.8g fiber, 5.6g total sugars), and 2.24g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Beef and vegetables, Hawaiian style has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of -1.83 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Beef and vegetables, Hawaiian style: Soybeans. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Beef and vegetables, Hawaiian style by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.