Beef stew with potatoes, Puerto Rican style: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A hearty and flavorful Puerto Rican beef stew, known as 'Carne Guisada,' featuring tender beef and potatoes simmered in a rich, aromatic tomato-based sauce with sofrito, olives, and traditional spices. --- RECIPE --- Servings: 4-6 Prep Time: 25 minutes Ingredients: - 2 lbs beef stew meat, cut into 1.5-inch cubes - 2 tbsp olive oil - 1/4 cup sofrito (homemade or store-bought) - 1 (8 oz) can tomato sauce - 1/2 cup water or beef broth - 1/4 cup pimiento-stuffed green olives - 1 tbsp capers, drained - 1 tsp dried oregano - 1 bay leaf - 2 medium potatoes, peeled and cut into 1-inch cubes - Salt and black pepper to taste - Fresh cilantro, chopped, for garnish Instructions: 1. Pat beef cubes dry and season generously with salt and pepper. 2. Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat. Brown the beef in batches on all sides. Remove beef and set aside. 3. Add sofrito to the pot and cook for 2-3 minutes until fragrant. 4. Return beef to the pot. Stir in tomato sauce, water/broth, olives, capers, oregano, and bay leaf. Bring to a simmer. 5. Reduce heat to low, cover, and simmer for 1.5 hours, or until beef is tender. 6. Add diced potatoes to the stew. Continue to simmer, covered, for another 20-30 minutes, or until potatoes are tender. 7. Remove bay leaf. Season with additional salt and pepper if needed. Garnish with fresh cilantro and serve hot, often with white rice.
Per 100g reference serving, Beef stew with potatoes, Puerto Rican style provides 220 kcal of energy, 14.6g protein (27% of calories), 6.53g total carbohydrates (12% of calories, including 1g dietary fiber and 0.93g sugars), and 14.8g total fat (61% of calories).
Vitamins Profile in Beef stew with potatoes, Puerto Rican style (Per 100g)
Track how Beef stew with potatoes, Puerto Rican 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) | 9.2 mg | 10.2% DV |
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin B12 (Cobalamin) | 1.38 µg | 57.5% DV |
| Vitamin A (RAE) | 5 µg | 0.6% DV |
| Vitamin E (Alpha-Tocopherol) | 1.53 mg | 10.2% DV |
| Vitamin K (Phylloquinone) | 8.2 µg | 6.8% DV |
| Vitamin B1 (Thiamin) | 0.07 mg | 5.8% DV |
| Vitamin B2 (Riboflavin) | 0.134 mg | 10.3% DV |
| Vitamin B3 (Niacin) | 2.68 mg | 16.7% DV |
| Vitamin B6 (Pyridoxine) | 0.273 mg | 16.1% DV |
| Total Folate (Vitamin B9) | 10 µg | 2.5% DV |
| Folate (Dietary Folate Equivalents) | 10 µg | 2.5% DV |
| Natural Food Folate | 10 µg | 2.5% DV |
| Choline | 56.8 mg | 10.3% DV |
| Beta-Carotene | 52 µg | 1.4% DV |
| Alpha-Carotene | 4 µg | 0.3% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 30 µg | 0.3% DV |
| Lycopene | 1288 µg | 12.9% DV |
Minerals & Electrolytes in Beef stew with potatoes, Puerto Rican 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) | 1.74 mg | 9.7% DV |
| Calcium (Ca) | 16 mg | 1.2% DV |
| Magnesium (Mg) | 25 mg | 6% DV |
| Potassium (K) | 403 mg | 8.6% DV |
| Zinc (Zn) | 2.29 mg | 20.8% DV |
| Selenium (Se) | 13.3 µg | 24.2% DV |
| Phosphorus (P) | 156 mg | 12.5% DV |
| Copper (Cu) | 0.11 mg | 12.2% DV |
| Sodium (Na) | 572 mg | 24.9% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.279 g | 17.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.87 g | 13.4% DV |
| Monounsaturated Fat (MUFA) | 6.93 g | 23.1% DV |
| Polyunsaturated Fat (PUFA) | 2.17 g | 10.9% DV |
| Saturated Fat (SFA) | 4.21 g | 21% DV |
| Dietary Cholesterol | 42 mg | 14% 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 stew with potatoes, Puerto Rican style contains 220 calories (kcal), 14.6g of protein, 6.53g of carbohydrates (1g fiber, 0.93g total sugars), and 14.8g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Beef stew with potatoes, Puerto Rican style has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 3.59 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Beef stew with potatoes, Puerto Rican style: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 12+ months with age-appropriate preparation.
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