Pork and vegetables, Hawaiian style: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A tropical and savory dish featuring tender pork and a colorful array of vegetables, often with a sweet and tangy pineapple-infused sauce, reminiscent of Hawaiian flavors. --- RECIPE --- Servings: 4 Prep Time: 20 minutes Ingredients: - 1 lb pork shoulder, cut into 1-inch cubes - 1 tbsp vegetable oil - 1 onion, chopped - 1 bell pepper (any color), chopped - 1 cup pineapple chunks (fresh or canned, drained) - 1/2 cup pineapple juice - 1/4 cup soy sauce - 2 tbsp brown sugar - 1 tbsp rice vinegar - 1 tbsp cornstarch mixed with 2 tbsp water - Salt and pepper to taste Instructions: 1. Season pork cubes with salt and pepper. 2. Heat vegetable oil in a large skillet or Dutch oven over medium-high heat. Brown the pork cubes on all sides. Remove pork and set aside. 3. Add chopped onion and bell pepper to the skillet and sauté until softened, about 5 minutes. 4. In a bowl, whisk together pineapple juice, soy sauce, brown sugar, and rice vinegar. 5. Return pork to the skillet. Pour the sauce over the pork and vegetables. Bring to a simmer. 6. Reduce heat, cover, and cook for 45-60 minutes, or until pork is tender. 7. Stir in the pineapple chunks and the cornstarch slurry. Cook, stirring, until the sauce thickens. 8. Serve hot, often over rice.
Per 100g reference serving, Pork and vegetables, Hawaiian style provides 89 kcal of energy, 7.43g protein (33% of calories), 6.97g total carbohydrates (31% of calories, including 1.9g dietary fiber and 2.21g sugars), and 3.64g total fat (36% of calories).
Vitamins Profile in Pork and vegetables, Hawaiian style (Per 100g)
Track how Pork 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) | 3.7 mg | 4.1% DV |
| Vitamin D (D2 + D3) | 0.2 µg | 1% DV |
| Vitamin B12 (Cobalamin) | 0.16 µg | 6.7% DV |
| Vitamin A (RAE) | 85 µg | 9.4% DV |
| Vitamin E (Alpha-Tocopherol) | 0.67 mg | 4.5% DV |
| Vitamin K (Phylloquinone) | 20.8 µg | 17.3% DV |
| Vitamin B1 (Thiamin) | 0.244 mg | 20.3% DV |
| Vitamin B2 (Riboflavin) | 0.116 mg | 8.9% DV |
| Vitamin B3 (Niacin) | 1.75 mg | 11% DV |
| Vitamin B6 (Pyridoxine) | 0.229 mg | 13.5% DV |
| Total Folate (Vitamin B9) | 17 µg | 4.2% DV |
| Folate (Dietary Folate Equivalents) | 17 µg | 4.2% DV |
| Natural Food Folate | 17 µg | 4.2% DV |
| Choline | 26.7 mg | 4.9% DV |
| Beta-Carotene | 845 µg | 23.5% DV |
| Alpha-Carotene | 331 µg | 27.6% DV |
| Lutein + Zeaxanthin | 130 µg | 1.3% DV |
Minerals & Electrolytes in Pork 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) | 0.63 mg | 3.5% DV |
| Calcium (Ca) | 26 mg | 2% DV |
| Magnesium (Mg) | 19 mg | 4.5% DV |
| Potassium (K) | 250 mg | 5.3% DV |
| Zinc (Zn) | 0.88 mg | 8% DV |
| Selenium (Se) | 8.1 µg | 14.7% DV |
| Phosphorus (P) | 84 mg | 6.7% DV |
| Copper (Cu) | 0.074 mg | 8.2% DV |
| Sodium (Na) | 202 mg | 8.8% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.026 g | 1.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.914 g | 6.5% DV |
| Monounsaturated Fat (MUFA) | 1.33 g | 4.4% DV |
| Polyunsaturated Fat (PUFA) | 0.957 g | 4.8% DV |
| Saturated Fat (SFA) | 0.984 g | 4.9% DV |
| Dietary Cholesterol | 18 mg | 6% 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 Pork and vegetables, Hawaiian style contains 89 calories (kcal), 7.43g of protein, 6.97g of carbohydrates (1.9g fiber, 2.21g total sugars), and 3.64g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Pork and vegetables, Hawaiian style has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 0.667 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Pork 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 Pork 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.