Pork, Cured, Ham, Rump, Bone-in, Separable Lean And Fat, Unheated

Serving Size 3 oz

Nutritional Value and Analysis

Pork, Cured, Ham, Rump, Bone-in, Separable Lean And Fat, Unheated with a serving size of 3 oz has a total of 149.6 calories with 7.97 grams of fat. The serving size is equivalent to 85 grams of food and contains 71.73 calories from fat. This item is classified as pork products foods.

This food is a good source of protein, copper, selenium, thiamin, niacin, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine and histidine .

Protein 37% of DV

A serving of 85 grams of pork, cured, ham, rump, bone-in, separable lean and fat, unheated has 37% of the recommended daily needs of protein.

Copper 72% of DV

A serving of 85 grams of pork, cured, ham, rump, bone-in, separable lean and fat, unheated has 72% of the recommended daily needs of copper.

Selenium 32% of DV

A serving of 85 grams of pork, cured, ham, rump, bone-in, separable lean and fat, unheated has 32% of the recommended daily needs of selenium.

Thiamin 34% of DV

A serving of 85 grams of pork, cured, ham, rump, bone-in, separable lean and fat, unheated has 34% of the recommended daily needs of thiamin.

Niacin 34% of DV

A serving of 85 grams of pork, cured, ham, rump, bone-in, separable lean and fat, unheated has 34% of the recommended daily needs of niacin.

Tryptophan 55% of DV

A serving of 85 grams of pork, cured, ham, rump, bone-in, separable lean and fat, unheated has 55% of the recommended daily needs of tryptophan.

Threonine 65% of DV

A serving of 85 grams of pork, cured, ham, rump, bone-in, separable lean and fat, unheated has 65% of the recommended daily needs of threonine.

Isoleucine 69% of DV

A serving of 85 grams of pork, cured, ham, rump, bone-in, separable lean and fat, unheated has 69% of the recommended daily needs of isoleucine.

Leucine 54% of DV

A serving of 85 grams of pork, cured, ham, rump, bone-in, separable lean and fat, unheated has 54% of the recommended daily needs of leucine.

Lysine 64% of DV

A serving of 85 grams of pork, cured, ham, rump, bone-in, separable lean and fat, unheated has 64% of the recommended daily needs of lysine.

Methionine 36% of DV

A serving of 85 grams of pork, cured, ham, rump, bone-in, separable lean and fat, unheated has 36% of the recommended daily needs of methionine.

Phenylalanine 35% of DV

A serving of 85 grams of pork, cured, ham, rump, bone-in, separable lean and fat, unheated has 35% of the recommended daily needs of phenylalanine.

Valine 62% of DV

A serving of 85 grams of pork, cured, ham, rump, bone-in, separable lean and fat, unheated has 62% of the recommended daily needs of valine.

Histidine 90% of DV

A serving of 85 grams of pork, cured, ham, rump, bone-in, separable lean and fat, unheated has 90% of the recommended daily needs of histidine.

Amount Per Serving
Calories 149.6		Calories from Fat 72
% Daily Value*
Total Fat 8g		12%
	Saturated Fat 2.6g	13%
	Trans Fat 0.06g
Cholesterol 52.7mg		18%
Sodium 613.7mg		26%
Total Carbohydrate 0.4g		0%
	Dietary Fiber 0g	0%
	Sugars 0g
Protein 19g

Vitamin A 0%	Vitamin C 0%
Calcium 0%	Iron 5%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

Nutrient	Amount	DV %
Vitamin A	5.1 IU	0%
→ Vitamin A, RAE	1.7 µg	0%
→ Alpha Carotene	0 µg	-
→ Beta Carotene	0 µg	-
→ Beta Cryptoxanthin	0 µg	-
→ Lutein + zeaxanthin	0 µg	-
→ Lycopene	0 µg	-
Vitamin B-12	0.45 µg	19%
Vitamin B-6	0.4 mg	24%
Vitamin C	0 mg	0%
Vitamin E	0.27 mg	2%
→ Beta Tocopherol	0 mg	-
→ Delta Tocopherol	0 mg	-
→ Gamma Tocopherol	0.04 mg	-
→ Alpha Tocotrienol	0.02 mg	-
→ Beta Tocotrienol	0 mg	-
→ Delta Tocotrienol	0 mg	-
→ Gamma Tocotrienol	0.03 mg	-
Vitamin K	0 µg	0%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

Nutrient	Amount	DV %
Carbohydrate	0.44 g	0%
Sugars	0.05 g	0%
→ Sucrose	0 g	-
→ Glucose	0.05 g	-
→ Fructose	0 g	-
→ Lactose	0 g	-
→ Maltose	0 g	-
→ Galactose	0 g	-
Fiber	0 g	0%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

Nutrient	Amount	DV %
Fat	7.97 g	12%
Saturated Fats	2.56 g	13%
→ Butyric Acid	0 g	-
→ Caproic Acid	0 g	-
→ Caprylic Acid	0 g	-
→ Capric Acid	0 g	-
→ Lauric Acid	0 g	-
→ Myristic Acid	0.09 g	-
→ Palmitic Acid	1.61 g	-
→ Stearic Acid	0.82 g	-
→ Arachidic Acid	0.01 g	-
→ Behenic Acid	0.01 g	-
Monounsaturated Fats	3.37 g	-
→ Myristoleic Acid	0 g	-
→ Pentadecenoic Acid	0 g	-
→ Palmitoleic Acid	0.17 g	-
→ Heptadecenoic Acid	0.02 g	-
→ Oleic Acid	3.15 g	-
→ Gadoleic Acid	0.05 g	-
→ Erucic Acid	0 g	-
Polyunsaturated Fats	1.15 g	-
→ Linolenic Acid (18:2)	0.99 g	-
→ Linolenic Acid (18:3)	0.05 g	-
→ Parinaric Acid	0 g	-
→ Eicosadienoic Acid (20:2)	0.04 g	-
→ Eicosadienoic Acid (20:3)	0 g	-
→ Arachidonic Acid	0.07 g	-
→ Eicosapentaenoic Acid (EPA)	0 g	-
→ Docosapentaenoic Acid (DPA)	0 g	-
→ Docosahexaenoic Acid (DHA)	0 g	-
Trans Fats	0.06 g	0%

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

Nutrient	Amount	DV %
Protein	18.93 g	37%
→ Alanine	1.12 g	-
→ Arginine	1.21 g	-
→ Aspartic acid	1.65 g	-
→ Cystine	0.21 g	-
→ Glutamic acid	2.7 g	-
→ Glycine	1.01 g	-
→ Histidine	0.82 g	90%
→ Hydroxyproline	0.13 g	-
→ Isoleucine	0.85 g	69%
→ Leucine	1.51 g	54%
→ Lysine	1.59 g	64%
→ Methionine	0.45 g	36%
→ Phenylalanine	0.75 g	35%
→ Proline	0.82 g	-
→ Serine	0.74 g	-
→ Threonine	0.84 g	65%
→ Tryptophan	0.18 g	55%
→ Tyrosine	0.61 g	25%
→ Valine	0.96 g	62%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

Nutrient	Amount	DV %
Calcium	5.95 mg	0%
Copper	0.65 mg	72%
Iron	0.86 mg	5%
Magnesium	18.7 mg	4%
Manganese	0.02 mg	1%
Phosphorus	213.35 mg	17%
Potassium	304.3 mg	6%
Selenium	17.51 µg	32%
Sodium	613.7 mg	26%
Zinc	2.06 mg	19%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

Nutrient	Amount	DV %
Cholesterol	52.7 mg	18%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

Nutrient	Amount	DV %
Alcohol	0 g	-
Ash	2.25 g	-
Caffeine	0 mg	-
Theobromine	0 mg	-
Water	55.41 g	-

Calories Burn off Time

How long would it take to burn off Pork, Cured, Ham, Rump, Bone-in, Separable Lean And Fat, Unheated with 149.6calories? A brisk walk for 33 minutes, jogging for 15 minutes, or hiking for 25 minutes will help your burn off the calories in pork, cured, ham, rump, bone-in, separable lean and fat, unheated.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical Activity	Burn Off Time
Bicycling - 10 mph or less	31 minutes
Dancing	27 minutes
Golfing	27 minutes
Hiking	25 minutes
Light Gardening	27 minutes
Stretching	50 minutes
Walking - 3.5 mph	33 minutes
Weight Training - light workout	42 minutes
Aerobics	19 minutes
Basketball	20 minutes
Bicycling - 10 mph or more	15 minutes
Running - 5 mph	15 minutes
Swimming	18 minutes
Walking - 4.5 mph	20 minutes
Weight Training - vigorous workout	20 minutes

Similar Food Items to Pork, Cured, Ham, Rump, Bone-in, Separable Lean And Fat, Unheated

Name	Calories	Total Fat	Proteins	Carbohydrates
Pork, Fresh, Loin, Tenderloin, Separable Lean And Fat, With Added Solution, Cooked, Roasted	121	3.7g	21.5g	0.31g
Pork, Fresh, Loin, Tenderloin, Separable Lean And Fat, With Added Solution, Raw	114	3.14g	20.16g	0g
Pork, Fresh, Loin, Top Loin (chops), Boneless, Separable Lean And Fat, With Added Solution, Cooked, Broiled	198	9.42g	28.33g	0.02g
Pork, Fresh, Shoulder, (boston Butt), Blade (steaks), Separable Lean And Fat, With Added Solution, Cooked, Braised	263	16.94g	25.84g	0.03g
Pork, Fresh, Shoulder, (boston Butt), Blade (steaks), Separable Lean And Fat,with Added Solution, Raw	169	11.12g	17.19g	0.16g
Pork, Leg Cap Steak, Boneless, Separable Lean And Fat, Raw	123	3.39g	21.64g	0g
Pork, Loin, Leg Cap Steak, Boneless, Separable Lean And Fat, Cooked, Broiled	158	4.41g	27.57g	0g
Pork, Shoulder Breast, Boneless, Separable Lean And Fat, Cooked, Broiled	162	4.49g	28.47g	0g
Pork, Shoulder Breast, Boneless, Separable Lean And Fat, Raw	127	3.4g	22.54g	0g

Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
A variety of whole fruits
Grains with at least half of which are whole grains
Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
Protein foods, including seafood, lean meats and poultry, eggs and nuts
Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium