Macaroni with tuna, Puerto Rican style: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A comforting and flavorful Puerto Rican dish, combining tender macaroni with savory tuna, often in a rich tomato-based sauce with aromatic spices. --- RECIPE --- Servings: 4 Prep Time: 25 minutes Ingredients: - 8 oz elbow macaroni - 2 tbsp olive oil - 1/2 onion, chopped - 2 cloves garlic, minced - 1/4 cup sofrito (optional, or use more onion/garlic) - 15 oz tomato sauce - 1/2 cup water - 1 tsp dried oregano - 1/2 tsp cumin - 1 bay leaf - 2 (5 oz) cans tuna in oil, drained - Salt and pepper to taste - Fresh cilantro for garnish Instructions: 1. Cook macaroni according to package directions until al dente. Drain and set aside. 2. In a large skillet or pot, heat olive oil over medium heat. Sauté onion and garlic until softened, about 3-5 minutes. Add sofrito if using, and cook for another 2 minutes. 3. Stir in tomato sauce, water, oregano, cumin, and bay leaf. Bring to a simmer and cook for 10 minutes, allowing flavors to meld. 4. Add drained tuna to the sauce, breaking it up gently. Stir to combine and heat through. 5. Add cooked macaroni to the sauce and toss to coat evenly. Season with salt and pepper to taste. 6. Remove bay leaf. Serve hot, garnished with fresh cilantro.
Per 100g reference serving, Macaroni with tuna, Puerto Rican style provides 147 kcal of energy, 7.71g protein (21% of calories), 18.1g total carbohydrates (50% of calories, including 0.9g dietary fiber and 2.14g sugars), and 4.74g total fat (29% of calories).
Vitamins Profile in Macaroni with tuna, Puerto Rican style (Per 100g)
Track how Macaroni with tuna, 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) | 0.2 mg | 0.2% DV |
| Vitamin D (D2 + D3) | 0.8 µg | 4% DV |
| Vitamin B12 (Cobalamin) | 0.6 µg | 25% DV |
| Vitamin A (RAE) | 58 µg | 6.4% DV |
| Vitamin E (Alpha-Tocopherol) | 0.48 mg | 3.2% DV |
| Vitamin K (Phylloquinone) | 4 µg | 3.3% DV |
| Vitamin B1 (Thiamin) | 0.141 mg | 11.8% DV |
| Vitamin B2 (Riboflavin) | 0.134 mg | 10.3% DV |
| Vitamin B3 (Niacin) | 2.76 mg | 17.2% DV |
| Vitamin B6 (Pyridoxine) | 0.099 mg | 5.8% DV |
| Total Folate (Vitamin B9) | 28 µg | 7% DV |
| Folate (Dietary Folate Equivalents) | 44 µg | 11% DV |
| Natural Food Folate | 4 µg | 1% DV |
| Choline | 13.9 mg | 2.5% DV |
| Preformed Retinol | 55 µg | 6.1% DV |
| Beta-Carotene | 27 µg | 0.8% DV |
| Lutein + Zeaxanthin | 4 µg | 0% DV |
Minerals & Electrolytes in Macaroni with tuna, 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) | 1.11 mg | 6.2% DV |
| Calcium (Ca) | 54 mg | 4.2% DV |
| Magnesium (Mg) | 18 mg | 4.3% DV |
| Potassium (K) | 124 mg | 2.6% DV |
| Zinc (Zn) | 0.53 mg | 4.8% DV |
| Selenium (Se) | 26 µg | 47.3% DV |
| Phosphorus (P) | 93 mg | 7.4% DV |
| Copper (Cu) | 0.062 mg | 6.9% DV |
| Sodium (Na) | 359 mg | 15.6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.037 g | 7.4% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.005 g | 1% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.099 g | 6.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.09 g | 7.8% DV |
| Monounsaturated Fat (MUFA) | 1.85 g | 6.2% DV |
| Polyunsaturated Fat (PUFA) | 1.24 g | 6.2% DV |
| Saturated Fat (SFA) | 1.2 g | 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 Macaroni with tuna, Puerto Rican style contains 147 calories (kcal), 7.71g of protein, 18.1g of carbohydrates (0.9g fiber, 2.14g total sugars), and 4.74g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Macaroni with tuna, Puerto Rican style has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 3.44 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Macaroni with tuna, Puerto Rican style: Milk, Eggs, Fish, Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 9+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Macaroni with tuna, Puerto Rican style by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.