Basics Meal Plan #1

This is a meal plan using the "Basics" food list committed to the Omlenet repository. The basics are primarily common simple foods such as fruits, vegetables, and plain meat. The goal of the Basics list was to avoid composite foods and foods that are hard to find. Composite foods are avoided primarily because they may have wildly variable nutrition despite claiming the same name. Additionally, reducing the total number of foods that the algorithm may use greatly reduces the possibility space and may reduce the complexity of purchasing ingredients because the result is more likely to have multiples of the same food. (Note that foods are still restricted to 100g increments.)

Simple food list:
Oil, olive, salad or cooking (100g)
Oil, sunflower, linoleic (less than 60%) (100g)
Oil, sunflower, linoleic, (partially hydrogenated) (100g)
Soup, minestrone, canned, condensed (100g)
Soup, chunky vegetable, canned, ready-to-serve (100g)
Sauce, plum, ready-to-serve (100g)
Sauce, ready-to-serve, pepper or hot (100g)
Soup, vegetable, canned, low sodium, condensed (100g)
Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) (100g)
Passion-fruit, (granadilla), purple, raw (300g)
Plums, dried (prunes), uncooked (200g)
Raisins, golden, seedless (100g)
Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) (100g)
Plantains, green, raw (200g)
Artichokes, (globe or french), raw (100g)
Artichokes, (globe or french), cooked, boiled, drained, without salt (200g)
Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt (200g)
Carrots, cooked, boiled, drained, without salt (100g)
Collards, raw (100g)
Lettuce, cos or romaine, raw (200g)
Mustard spinach, (tendergreen), raw (100g)
Parsnips, cooked, boiled, drained, without salt (100g)
Potatoes, au gratin, dry mix, unprepared (100g)
Seaweed, kelp, raw (100g)
Seaweed, laver, raw (100g)
Sweet potato, cooked, baked in skin, flesh, without salt (200g)
Turnip greens, raw (100g)
Waterchestnuts, chinese, (matai), raw (300g)
Yam, raw (300g)
Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt (100g)
Broccoli, chinese, raw (200g)
Seeds, chia seeds, dried (100g)
Seeds, flaxseed (100g)
Beverages, Protein powder whey based (700g)
Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated (100g)
Beverages, coffee, brewed, prepared with tap water (1300g)
Fish, catfish, channel, wild, raw (200g)
Fish, salmon, Atlantic, wild, raw (200g)
Fish, salmon, pink, canned, total can contents (100g)
Beans, pinto, mature seeds, cooked, boiled, without salt (100g)
Peanut butter with omega-3, creamy (100g)
Bread, whole-wheat, commercially prepared (100g)
Corn flour, yellow, degermed, unenriched (100g)
Cornstarch (400g)



Complete listing:

Cost: 556
(4053) Oil, olive, salad or cooking
    100g
    Energy: 884kcal (44.2% DV)
    Energy: 3699kJ
    Calcium, Ca: 1mg (0.1% DV)
    Potassium, K: 1mg (0% DV)
    Sodium, Na: 2mg (0.1% DV)
    Phytosterols: 221mg (55.2% DV)
    Choline, total: 0.3mg (0.1% DV)
    Vitamin K (phylloquinone): 60.2µg (50.2% DV)
    Betaine: 0.1mg (0% DV)
    Total lipid (fat): 100g (219.8% DV)
    Iron, Fe: 0.56mg (7% DV)
    Vitamin E (alpha-tocopherol): 14.35mg (95.7% DV)
    Tocopherol, beta: 0.11mg
    Tocopherol, gamma: 0.83mg
    Fatty acids, total saturated: 13.808g
    16:0: 11.29g
    18:0: 1.953g
    20:0: 0.414g
    18:1 undifferentiated: 71.269g
    18:2 undifferentiated: 9.762g
    18:3 undifferentiated: 0.761g
    22:0: 0.129g
    16:1 undifferentiated: 1.255g
    20:1: 0.311g
    Fatty acids, total monounsaturated: 72.961g
    Fatty acids, total polyunsaturated: 10.523g
    17:0: 0.022g
    17:1: 0.125g

(4060) Oil, sunflower, linoleic (less than 60%)
    100g
    Energy: 884kcal (44.2% DV)
    Energy: 3699kJ
    Phytosterols: 100mg (25% DV)
    Vitamin K (phylloquinone): 5.4µg (4.5% DV)
    Total lipid (fat): 100g (219.8% DV)
    Iron, Fe: 0.03mg (0.4% DV)
    Vitamin E (alpha-tocopherol): 41.08mg (273.9% DV)
    Fatty acids, total saturated: 10.1g
    16:0: 5.4g
    18:0: 3.5g
    18:1 undifferentiated: 45.3g
    18:2 undifferentiated: 39.8g
    18:3 undifferentiated: 0.2g
    16:1 undifferentiated: 0.2g
    Fatty acids, total monounsaturated: 45.4g
    Fatty acids, total polyunsaturated: 40.1g

(4545) Oil, sunflower, linoleic, (partially hydrogenated)
    100g
    Energy: 884kcal (44.2% DV)
    Energy: 3699kJ
    Phytosterols: 10mg (2.5% DV)
    Vitamin K (phylloquinone): 5.4µg (4.5% DV)
    Total lipid (fat): 100g (219.8% DV)
    Vitamin E (alpha-tocopherol): 41.08mg (273.9% DV)
    Tocopherol, beta: 1.69mg
    Tocopherol, gamma: 9.09mg
    Tocopherol, delta: 2.04mg
    Fatty acids, total saturated: 13g
    16:0: 7.1g
    18:0: 5.5g
    18:1 undifferentiated: 46g
    18:2 undifferentiated: 35.3g
    18:3 undifferentiated: 0.9g
    Fatty acids, total monounsaturated: 46.2g
    Fatty acids, total polyunsaturated: 36.4g

(6040) Soup, minestrone, canned, condensed
    100g
    Energy: 68kcal (3.4% DV)
    Energy: 285kJ
    Calcium, Ca: 28mg (2.8% DV)
    Magnesium, Mg: 6mg (1.5% DV)
    Phosphorus, P: 46mg (6.6% DV)
    Potassium, K: 255mg (5.4% DV)
    Sodium, Na: 516mg (34.4% DV)
    Vitamin A, IU: 1708IU
    Vitamin A, RAE: 85µg (9.4% DV)
    Carotene, beta: 920µg
    Carotene, alpha: 210µg
    Lycopene: 1480µg (4.9% DV)
    Lutein + zeaxanthin: 150µg (1.5% DV)
    Folate, total: 29µg (7.2% DV)
    Folic acid: 16µg
    Folate, food: 13µg
    Folate, DFE: 40µg
    Cholesterol: 1mg
    Fiber, total dietary: 0.8g (2.1% DV)
    Selenium, Se: 2.8µg (5.1% DV)
    Vitamin C, total ascorbic acid: 0.9mg (1% DV)
    Choline, total: 8.9mg (1.6% DV)
    Vitamin K (phylloquinone): 7.8µg (6.5% DV)
    Protein: 3.48g (3% DV)
    Total lipid (fat): 2.05g (4.5% DV)
    Carbohydrate, by difference: 9.17g (3.2% DV)
    Ash: 2.35g
    Water: 82.95g (2.2% DV)
    Sugars, total: 1.5g
    Iron, Fe: 0.75mg (9.4% DV)
    Zinc, Zn: 0.6mg (5.5% DV)
    Vitamin E (alpha-tocopherol): 0.46mg (3.1% DV)
    Copper, Cu: 0.1mg (11.1% DV)
    Manganese, Mn: 0.3mg (13% DV)
    Thiamin: 0.044mg (3.7% DV)
    Riboflavin: 0.036mg (2.8% DV)
    Niacin: 0.77mg (4.8% DV)
    Pantothenic acid: 0.28mg (5.6% DV)
    Vitamin B-6: 0.08mg (6.2% DV)
    Tryptophan: 0.025g (9.3% DV)
    Threonine: 0.085g (15.8% DV)
    Isoleucine: 0.106g (13.8% DV)
    Leucine: 0.192g (17.8% DV)
    Lysine: 0.149g (16.1% DV)
    Methionine: 0.036g (3.6% DV)
    Cystine: 0.027g
    Phenylalanine: 0.125g (11.6% DV)
    Tyrosine: 0.069g
    Valine: 0.146g (19% DV)
    Arginine: 0.161g
    Histidine: 0.06g (7.8% DV)
    Alanine: 0.202g
    Aspartic acid: 0.299g
    Glutamic acid: 0.996g
    Glycine: 0.32g
    Proline: 0.265g
    Serine: 0.118g
    Fatty acids, total saturated: 0.44g
    14:0: 0.02g
    16:0: 0.25g
    18:0: 0.09g
    18:1 undifferentiated: 0.54g
    18:2 undifferentiated: 0.79g
    18:3 undifferentiated: 0.11g
    16:1 undifferentiated: 0.01g
    Fatty acids, total monounsaturated: 0.56g
    Fatty acids, total polyunsaturated: 0.91g

(6067) Soup, chunky vegetable, canned, ready-to-serve
    100g
    Energy: 39kcal (2% DV)
    Energy: 165kJ
    Calcium, Ca: 18mg (1.8% DV)
    Magnesium, Mg: 10mg (2.5% DV)
    Phosphorus, P: 29mg (4.1% DV)
    Potassium, K: 180mg (3.8% DV)
    Sodium, Na: 267mg (17.8% DV)
    Vitamin A, IU: 1049IU
    Vitamin A, RAE: 52µg (5.8% DV)
    Carotene, beta: 512µg
    Carotene, alpha: 236µg
    Lycopene: 580µg (1.9% DV)
    Lutein + zeaxanthin: 132µg (1.3% DV)
    Folate, total: 7µg (1.8% DV)
    Folate, food: 7µg
    Folate, DFE: 7µg
    Fiber, total dietary: 1.1g (2.9% DV)
    Selenium, Se: 2.9µg (5.3% DV)
    Vitamin C, total ascorbic acid: 0.7mg (0.8% DV)
    Choline, total: 7mg (1.3% DV)
    Vitamin K (phylloquinone): 8.1µg (6.8% DV)
    Betaine: 0.3mg (0% DV)
    Protein: 1.14g (1% DV)
    Total lipid (fat): 0.36g (0.8% DV)
    Carbohydrate, by difference: 7.9g (2.8% DV)
    Ash: 1.07g
    Starch: 5.45g
    Sucrose: 0.5g
    Glucose (dextrose): 0.6g
    Fructose: 0.46g
    Water: 89.53g (2.4% DV)
    Sugars, total: 1.56g
    Iron, Fe: 0.51mg (6.4% DV)
    Zinc, Zn: 0.23mg (2.1% DV)
    Vitamin E (alpha-tocopherol): 0.17mg (1.1% DV)
    Tocopherol, beta: 0.02mg
    Tocopherol, gamma: 0.09mg
    Tocotrienol, alpha: 0.02mg
    Tocotrienol, gamma: 0.03mg
    Copper, Cu: 0.04mg (4.4% DV)
    Manganese, Mn: 0.087mg (3.8% DV)
    Thiamin: 0.029mg (2.4% DV)
    Riboflavin: 0.043mg (3.3% DV)
    Niacin: 0.542mg (3.4% DV)
    Pantothenic acid: 0.172mg (3.4% DV)
    Vitamin B-6: 0.065mg (5% DV)
    Fatty acids, total saturated: 0.045g
    14:0: 0.001g
    16:0: 0.035g
    18:0: 0.01g
    18:1 undifferentiated: 0.151g
    18:2 undifferentiated: 0.124g
    18:3 undifferentiated: 0.008g
    16:1 undifferentiated: 0.001g
    Fatty acids, total monounsaturated: 0.152g
    Fatty acids, total polyunsaturated: 0.133g

(6151) Sauce, plum, ready-to-serve
    100g
    Energy: 184kcal (9.2% DV)
    Energy: 770kJ
    Calcium, Ca: 12mg (1.2% DV)
    Magnesium, Mg: 12mg (3% DV)
    Phosphorus, P: 22mg (3.1% DV)
    Potassium, K: 259mg (5.5% DV)
    Sodium, Na: 538mg (35.9% DV)
    Vitamin A, IU: 43IU
    Vitamin A, RAE: 2µg (0.2% DV)
    Carotene, beta: 26µg
    Folate, total: 6µg (1.5% DV)
    Folate, food: 6µg
    Folate, DFE: 6µg
    Fiber, total dietary: 0.7g (1.8% DV)
    Selenium, Se: 0.4µg (0.7% DV)
    Vitamin C, total ascorbic acid: 0.5mg (0.6% DV)
    Protein: 0.89g (0.8% DV)
    Total lipid (fat): 1.04g (2.3% DV)
    Carbohydrate, by difference: 42.81g (15.1% DV)
    Ash: 1.56g
    Water: 53.71g (1.5% DV)
    Iron, Fe: 1.43mg (17.9% DV)
    Zinc, Zn: 0.19mg (1.7% DV)
    Copper, Cu: 0.078mg (8.7% DV)
    Manganese, Mn: 0.114mg (5% DV)
    Thiamin: 0.018mg (1.5% DV)
    Riboflavin: 0.084mg (6.5% DV)
    Niacin: 1.014mg (6.3% DV)
    Pantothenic acid: 0.059mg (1.2% DV)
    Vitamin B-6: 0.078mg (6% DV)
    Fatty acids, total saturated: 0.153g
    14:0: 0.002g
    16:0: 0.111g
    18:0: 0.038g
    18:1 undifferentiated: 0.236g
    18:2 undifferentiated: 0.516g
    18:3 undifferentiated: 0.069g
    16:1 undifferentiated: 0.002g
    20:1: 0.001g
    Fatty acids, total monounsaturated: 0.24g
    Fatty acids, total polyunsaturated: 0.588g

(6168) Sauce, ready-to-serve, pepper or hot
    100g
    Energy: 11kcal (0.6% DV)
    Energy: 46kJ
    Calcium, Ca: 8mg (0.8% DV)
    Magnesium, Mg: 5mg (1.2% DV)
    Phosphorus, P: 11mg (1.6% DV)
    Potassium, K: 144mg (3.1% DV)
    Sodium, Na: 2643mg (176.2% DV)
    Vitamin A, IU: 162IU
    Vitamin A, RAE: 8µg (0.9% DV)
    Carotene, beta: 91µg
    Carotene, alpha: 6µg
    Cryptoxanthin, beta: 7µg
    Lutein + zeaxanthin: 121µg (1.2% DV)
    Folate, total: 6µg (1.5% DV)
    Folate, food: 6µg
    Folate, DFE: 6µg
    Fiber, total dietary: 0.3g (0.8% DV)
    Vitamin C, total ascorbic acid: 74.8mg (83.1% DV)
    Vitamin K (phylloquinone): 2.4µg (2% DV)
    Protein: 0.51g (0.4% DV)
    Total lipid (fat): 0.37g (0.8% DV)
    Carbohydrate, by difference: 1.75g (0.6% DV)
    Ash: 7.39g
    Water: 89.98g (2.4% DV)
    Sugars, total: 1.26g
    Iron, Fe: 0.48mg (6% DV)
    Zinc, Zn: 0.11mg (1% DV)
    Vitamin E (alpha-tocopherol): 0.12mg (0.8% DV)
    Copper, Cu: 0.028mg (3.1% DV)
    Manganese, Mn: 0.049mg (2.1% DV)
    Thiamin: 0.036mg (3% DV)
    Riboflavin: 0.082mg (6.3% DV)
    Niacin: 0.254mg (1.6% DV)
    Pantothenic acid: 0.11mg (2.2% DV)
    Vitamin B-6: 0.157mg (12.1% DV)
    Tryptophan: 0.007g (2.6% DV)
    Threonine: 0.019g (3.5% DV)
    Isoleucine: 0.017g (2.2% DV)
    Leucine: 0.027g (2.5% DV)
    Lysine: 0.023g (2.5% DV)
    Methionine: 0.006g (0.6% DV)
    Cystine: 0.01g
    Phenylalanine: 0.016g (1.5% DV)
    Tyrosine: 0.011g
    Valine: 0.022g (2.9% DV)
    Arginine: 0.025g
    Histidine: 0.01g (1.3% DV)
    Alanine: 0.021g
    Aspartic acid: 0.073g
    Glutamic acid: 0.067g
    Glycine: 0.019g
    Proline: 0.022g
    Serine: 0.021g
    Fatty acids, total saturated: 0.052g
    14:0: 0.001g
    16:0: 0.044g
    18:0: 0.007g
    18:1 undifferentiated: 0.029g
    18:2 undifferentiated: 0.195g
    18:3 undifferentiated: 0.001g
    16:1 undifferentiated: 0.001g
    Fatty acids, total monounsaturated: 0.03g
    Fatty acids, total polyunsaturated: 0.196g

(6217) Soup, vegetable, canned, low sodium, condensed
    100g
    Energy: 65kcal (3.2% DV)
    Energy: 273kJ
    Calcium, Ca: 20mg (2% DV)
    Magnesium, Mg: 25mg (6.2% DV)
    Phosphorus, P: 45mg (6.4% DV)
    Potassium, K: 433mg (9.2% DV)
    Sodium, Na: 385mg (25.7% DV)
    Vitamin A, IU: 1721IU
    Vitamin A, RAE: 86µg (9.6% DV)
    Carotene, beta: 875µg
    Carotene, alpha: 314µg
    Cryptoxanthin, beta: 2µg
    Lycopene: 13848µg (46.2% DV)
    Lutein + zeaxanthin: 45µg (0.4% DV)
    Folate, total: 12µg (3% DV)
    Folic acid: 1µg
    Folate, food: 12µg
    Folate, DFE: 13µg
    Fiber, total dietary: 2.1g (5.5% DV)
    Selenium, Se: 4µg (7.3% DV)
    Vitamin C, total ascorbic acid: 0.8mg (0.9% DV)
    Choline, total: 9mg (1.6% DV)
    Vitamin K (phylloquinone): 4.2µg (3.5% DV)
    Protein: 2.2g (1.9% DV)
    Total lipid (fat): 0.9g (2% DV)
    Carbohydrate, by difference: 12.11g (4.3% DV)
    Ash: 2g
    Water: 82.79g (2.2% DV)
    Sugars, total: 4.31g
    Iron, Fe: 0.66mg (8.3% DV)
    Zinc, Zn: 0.4mg (3.6% DV)
    Vitamin E (alpha-tocopherol): 1.43mg (9.5% DV)
    Copper, Cu: 0.232mg (25.8% DV)
    Manganese, Mn: 0.25mg (10.9% DV)
    Thiamin: 0.109mg (9.1% DV)
    Riboflavin: 0.092mg (7.1% DV)
    Niacin: 1.54mg (9.6% DV)
    Pantothenic acid: 0.346mg (6.9% DV)
    Vitamin B-6: 0.167mg (12.8% DV)
    Fatty acids, total saturated: 0.147g
    14:0: 0.002g
    16:0: 0.114g
    18:0: 0.03g
    18:1 undifferentiated: 0.201g
    18:2 undifferentiated: 0.38g
    18:3 undifferentiated: 0.023g
    16:1 undifferentiated: 0.002g
    Fatty acids, total monounsaturated: 0.203g
    Fatty acids, total polyunsaturated: 0.403g

(9079) Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program)
    100g
    Energy: 308kcal (15.4% DV)
    Energy: 1288kJ
    Calcium, Ca: 9mg (0.9% DV)
    Magnesium, Mg: 4mg (1% DV)
    Phosphorus, P: 8mg (1.1% DV)
    Potassium, K: 49mg (1% DV)
    Sodium, Na: 5mg (0.3% DV)
    Vitamin A, IU: 46IU
    Vitamin A, RAE: 2µg (0.2% DV)
    Carotene, beta: 27µg
    Lutein + zeaxanthin: 138µg (1.4% DV)
    Fiber, total dietary: 5.3g (13.9% DV)
    Selenium, Se: 0.6µg (1.1% DV)
    Vitamin C, total ascorbic acid: 0.2mg (0.2% DV)
    Choline, total: 8.3mg (1.5% DV)
    Vitamin K (phylloquinone): 7.6µg (6.3% DV)
    Protein: 0.17g (0.1% DV)
    Total lipid (fat): 1.09g (2.4% DV)
    Carbohydrate, by difference: 82.8g (29.2% DV)
    Ash: 0.15g
    Sucrose: 15.83g
    Glucose (dextrose): 29.69g
    Fructose: 26.96g
    Lactose: 0.08g
    Water: 15.79g (0.4% DV)
    Sugars, total: 72.56g
    Iron, Fe: 0.39mg (4.9% DV)
    Zinc, Zn: 0.1mg (0.9% DV)
    Vitamin E (alpha-tocopherol): 2.1mg (14% DV)
    Tocopherol, gamma: 0.17mg
    Copper, Cu: 0.063mg (7% DV)
    Manganese, Mn: 0.18mg (7.8% DV)
    Thiamin: 0.013mg (1.1% DV)
    Riboflavin: 0.028mg (2.2% DV)
    Niacin: 0.548mg (3.4% DV)
    Vitamin B-6: 0.038mg (2.9% DV)
    Fatty acids, total trans: 0.003g
    Fatty acids, total saturated: 0.088g
    10:0: 0.014g
    16:0: 0.034g
    18:0: 0.02g
    18:1 undifferentiated: 0.277g
    18:2 undifferentiated: 0.159g
    18:3 undifferentiated: 0.023g
    22:0: 0.007g
    16:1 undifferentiated: 0.007g
    20:1: 0.007g
    22:1 undifferentiated: 0.007g
    Fatty acids, total monounsaturated: 0.298g
    Fatty acids, total polyunsaturated: 0.182g
    24:0: 0.014g
    18:2 n-6 c,c: 0.159g (7.9% DV)
    18:3 n-3 c,c,c (ALA): 0.023g (1.8% DV)

(9231) Passion-fruit, (granadilla), purple, raw
    300g
    Energy: 291kcal (14.6% DV)
    Energy: 1218kJ
    Calcium, Ca: 36mg (3.6% DV)
    Magnesium, Mg: 87mg (21.8% DV)
    Phosphorus, P: 204mg (29.1% DV)
    Potassium, K: 1044mg (22.2% DV)
    Sodium, Na: 84mg (5.6% DV)
    Vitamin A, IU: 3816IU
    Vitamin A, RAE: 192µg (21.3% DV)
    Carotene, beta: 2229µg
    Cryptoxanthin, beta: 123µg
    Folate, total: 42µg (10.5% DV)
    Folate, food: 42µg
    Folate, DFE: 42µg
    Fiber, total dietary: 31.2g (82.1% DV)
    Selenium, Se: 1.8µg (3.3% DV)
    Vitamin C, total ascorbic acid: 90mg (100% DV)
    Choline, total: 22.8mg (4.1% DV)
    Vitamin K (phylloquinone): 2.1µg (1.7% DV)
    Protein: 6.6g (5.6% DV)
    Total lipid (fat): 2.1g (4.6% DV)
    Carbohydrate, by difference: 70.14g (24.7% DV)
    Ash: 2.4g
    Water: 218.79g (5.9% DV)
    Sugars, total: 33.6g
    Iron, Fe: 4.8mg (60% DV)
    Zinc, Zn: 0.3mg (2.7% DV)
    Vitamin E (alpha-tocopherol): 0.06mg (0.4% DV)
    Copper, Cu: 0.258mg (28.7% DV)
    Riboflavin: 0.39mg (30% DV)
    Niacin: 4.5mg (28.1% DV)
    Vitamin B-6: 0.3mg (23.1% DV)
    Fatty acids, total saturated: 0.177g
    16:0: 0.135g
    18:0: 0.042g
    18:1 undifferentiated: 0.258g
    18:2 undifferentiated: 1.23g
    18:3 undifferentiated: 0.003g
    Fatty acids, total monounsaturated: 0.258g
    Fatty acids, total polyunsaturated: 1.233g

(9291) Plums, dried (prunes), uncooked
    200g
    Energy: 480kcal (24% DV)
    Energy: 2012kJ
    Calcium, Ca: 86mg (8.6% DV)
    Magnesium, Mg: 82mg (20.5% DV)
    Phosphorus, P: 138mg (19.7% DV)
    Potassium, K: 1464mg (31.1% DV)
    Sodium, Na: 4mg (0.3% DV)
    Vitamin A, IU: 1562IU
    Vitamin A, RAE: 78µg (8.7% DV)
    Carotene, beta: 788µg
    Carotene, alpha: 114µg
    Cryptoxanthin, beta: 186µg
    Lutein + zeaxanthin: 296µg (3% DV)
    Folate, total: 8µg (2% DV)
    Folate, food: 8µg
    Folate, DFE: 8µg
    Fiber, total dietary: 14.2g (37.4% DV)
    Fluoride, F: 8µg (0.2% DV)
    Selenium, Se: 0.6µg (1.1% DV)
    Vitamin C, total ascorbic acid: 1.2mg (1.3% DV)
    Choline, total: 20.2mg (3.7% DV)
    Vitamin K (phylloquinone): 119µg (99.2% DV)
    Betaine: 0.8mg (0.1% DV)
    Protein: 4.36g (3.7% DV)
    Total lipid (fat): 0.76g (1.7% DV)
    Carbohydrate, by difference: 127.76g (45% DV)
    Ash: 5.28g
    Starch: 10.22g
    Sucrose: 0.3g
    Glucose (dextrose): 50.92g
    Fructose: 24.9g
    Maltose: 0.12g
    Water: 61.84g (1.7% DV)
    Sugars, total: 76.26g
    Iron, Fe: 1.86mg (23.3% DV)
    Zinc, Zn: 0.88mg (8% DV)
    Vitamin E (alpha-tocopherol): 0.86mg (5.7% DV)
    Tocopherol, gamma: 0.04mg
    Tocotrienol, alpha: 0.02mg
    Copper, Cu: 0.562mg (62.4% DV)
    Manganese, Mn: 0.598mg (26% DV)
    Thiamin: 0.102mg (8.5% DV)
    Riboflavin: 0.372mg (28.6% DV)
    Niacin: 3.764mg (23.5% DV)
    Pantothenic acid: 0.844mg (16.9% DV)
    Vitamin B-6: 0.41mg (31.5% DV)
    Tryptophan: 0.05g (18.5% DV)
    Threonine: 0.098g (18.2% DV)
    Isoleucine: 0.082g (10.6% DV)
    Leucine: 0.132g (12.2% DV)
    Lysine: 0.1g (10.8% DV)
    Methionine: 0.032g (3.2% DV)
    Cystine: 0.022g
    Phenylalanine: 0.104g (9.6% DV)
    Tyrosine: 0.042g
    Valine: 0.112g (14.5% DV)
    Arginine: 0.074g
    Histidine: 0.054g (7% DV)
    Alanine: 0.132g
    Aspartic acid: 1.602g
    Glutamic acid: 0.228g
    Glycine: 0.094g
    Proline: 0.26g
    Serine: 0.118g
    Fatty acids, total saturated: 0.176g
    8:0: 0.014g
    10:0: 0.01g
    12:0: 0.002g
    16:0: 0.06g
    18:0: 0.088g
    20:0: 0.002g
    18:1 undifferentiated: 0.028g
    18:2 undifferentiated: 0.088g
    18:3 undifferentiated: 0.034g
    22:0: 0.002g
    16:1 undifferentiated: 0.078g
    Fatty acids, total monounsaturated: 0.106g
    Fatty acids, total polyunsaturated: 0.124g

(9297) Raisins, golden, seedless
    100g
    Energy: 301kcal (15% DV)
    Energy: 1258kJ
    Calcium, Ca: 64mg (6.4% DV)
    Magnesium, Mg: 35mg (8.8% DV)
    Phosphorus, P: 101mg (14.4% DV)
    Potassium, K: 746mg (15.9% DV)
    Sodium, Na: 24mg (1.6% DV)
    Folate, total: 3µg (0.8% DV)
    Folate, food: 3µg
    Folate, DFE: 3µg
    Fiber, total dietary: 3.3g (8.7% DV)
    Selenium, Se: 0.7µg (1.3% DV)
    Vitamin C, total ascorbic acid: 3.2mg (3.6% DV)
    Choline, total: 11.1mg (2% DV)
    Vitamin K (phylloquinone): 3.5µg (2.9% DV)
    Protein: 3.28g (2.8% DV)
    Total lipid (fat): 0.2g (0.4% DV)
    Carbohydrate, by difference: 80.02g (28.2% DV)
    Ash: 1.61g
    Glucose (dextrose): 30.98g
    Fructose: 34.72g
    Water: 14.9g (0.4% DV)
    Sugars, total: 65.7g
    Iron, Fe: 0.98mg (12.3% DV)
    Zinc, Zn: 0.37mg (3.4% DV)
    Vitamin E (alpha-tocopherol): 0.12mg (0.8% DV)
    Copper, Cu: 0.228mg (25.3% DV)
    Manganese, Mn: 0.226mg (9.8% DV)
    Thiamin: 0.008mg (0.7% DV)
    Riboflavin: 0.191mg (14.7% DV)
    Niacin: 1.142mg (7.1% DV)
    Vitamin B-6: 0.323mg (24.8% DV)
    Fatty acids, total saturated: 0.065g
    4:0: 0.007g
    8:0: 0.001g
    12:0: 0.001g
    14:0: 0.002g
    16:0: 0.037g
    18:0: 0.008g
    20:0: 0.002g
    18:1 undifferentiated: 0.014g
    18:2 undifferentiated: 0.038g
    18:3 undifferentiated: 0.019g
    22:0: 0.003g
    Fatty acids, total monounsaturated: 0.014g
    Fatty acids, total polyunsaturated: 0.057g
    15:0: 0.001g
    17:0: 0.001g
    24:0: 0.002g
    18:1 c: 0.014g
    18:2 n-6 c,c: 0.038g (1.9% DV)
    18:3 n-3 c,c,c (ALA): 0.019g (1.5% DV)

(9298) Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)
    100g
    Energy: 299kcal (15% DV)
    Energy: 1250kJ
    Calcium, Ca: 62mg (6.2% DV)
    Magnesium, Mg: 36mg (9% DV)
    Phosphorus, P: 98mg (14% DV)
    Potassium, K: 744mg (15.8% DV)
    Sodium, Na: 26mg (1.7% DV)
    Folate, total: 5µg (1.2% DV)
    Folate, food: 5µg
    Folate, DFE: 5µg
    Fiber, total dietary: 4.5g (11.8% DV)
    Fluoride, F: 233.9µg (5.8% DV)
    Selenium, Se: 0.6µg (1.1% DV)
    Vitamin C, total ascorbic acid: 2.3mg (2.6% DV)
    Choline, total: 11.1mg (2% DV)
    Vitamin K (phylloquinone): 3.5µg (2.9% DV)
    Protein: 3.3g (2.8% DV)
    Total lipid (fat): 0.25g (0.5% DV)
    Carbohydrate, by difference: 79.32g (27.9% DV)
    Ash: 1.68g
    Glucose (dextrose): 30.51g
    Fructose: 34.67g
    Water: 15.46g (0.4% DV)
    Sugars, total: 65.18g
    Iron, Fe: 1.79mg (22.4% DV)
    Zinc, Zn: 0.36mg (3.3% DV)
    Vitamin E (alpha-tocopherol): 0.12mg (0.8% DV)
    Copper, Cu: 0.272mg (30.2% DV)
    Manganese, Mn: 0.281mg (12.2% DV)
    Thiamin: 0.106mg (8.8% DV)
    Riboflavin: 0.125mg (9.6% DV)
    Niacin: 0.766mg (4.8% DV)
    Vitamin B-6: 0.174mg (13.4% DV)
    Fatty acids, total trans: 0.001g
    Fatty acids, total saturated: 0.094g
    4:0: 0.007g
    8:0: 0.001g
    12:0: 0.001g
    14:0: 0.004g
    16:0: 0.056g
    18:0: 0.013g
    20:0: 0.003g
    18:1 undifferentiated: 0.023g
    18:2 undifferentiated: 0.039g
    18:3 undifferentiated: 0.014g
    22:0: 0.004g
    16:1 undifferentiated: 0.001g
    Fatty acids, total monounsaturated: 0.024g
    Fatty acids, total polyunsaturated: 0.053g
    15:0: 0.002g
    17:0: 0.001g
    24:0: 0.002g
    18:1 t: 0.001g
    16:1 c: 0.001g
    18:1 c: 0.022g
    18:2 n-6 c,c: 0.039g (2% DV)
    Fatty acids, total trans-monoenoic: 0.001g
    18:3 n-3 c,c,c (ALA): 0.014g (1.1% DV)

(9542) Plantains, green, raw
    200g
    Energy: 304kcal (15.2% DV)
    Energy: 1270kJ
    Calcium, Ca: 4mg (0.4% DV)
    Magnesium, Mg: 82mg (20.5% DV)
    Phosphorus, P: 62mg (8.9% DV)
    Potassium, K: 862mg (18.3% DV)
    Sodium, Na: 4mg (0.3% DV)
    Folate, total: 56µg (14% DV)
    Folate, food: 56µg
    Fiber, total dietary: 4.4g (11.6% DV)
    Vitamin C, total ascorbic acid: 40.4mg (44.9% DV)
    Protein: 2.5g (2.1% DV)
    Total lipid (fat): 0.14g (0.3% DV)
    Carbohydrate, by difference: 73.32g (25.8% DV)
    Ash: 1.84g
    Starch: 64g
    Sucrose: 0.36g
    Glucose (dextrose): 2.18g
    Fructose: 2.04g
    Water: 122.2g (3.3% DV)
    Sugars, total: 4.58g
    Iron, Fe: 1.5mg (18.8% DV)
    Zinc, Zn: 0.36mg (3.3% DV)
    Copper, Cu: 0.232mg (25.8% DV)
    Manganese, Mn: 0.218mg (9.5% DV)
    Thiamin: 0.2mg (16.7% DV)
    Riboflavin: 0.2mg (15.4% DV)
    Niacin: 1.1mg (6.9% DV)
    Pantothenic acid: 1.06mg (21.2% DV)
    Vitamin B-6: 0.14mg (10.8% DV)
    Fatty acids, total trans: 0.004g
    Fatty acids, total saturated: 0.242g
    4:0: 0.016g
    8:0: 0.004g
    10:0: 0.004g
    12:0: 0.004g
    14:0: 0.008g
    16:0: 0.116g
    18:0: 0.078g
    20:0: 0.004g
    18:1 undifferentiated: 0.032g
    18:2 undifferentiated: 0.05g
    18:3 undifferentiated: 0.012g
    22:0: 0.002g
    16:1 undifferentiated: 0.006g
    Fatty acids, total monounsaturated: 0.038g
    Fatty acids, total polyunsaturated: 0.062g
    15:0: 0.002g
    17:0: 0.002g
    24:0: 0.002g
    18:1 t: 0.004g
    16:1 c: 0.006g
    18:1 c: 0.028g
    18:2 n-6 c,c: 0.05g (2.5% DV)
    Fatty acids, total trans-monoenoic: 0.004g
    18:3 n-3 c,c,c (ALA): 0.012g (0.9% DV)

(11007) Artichokes, (globe or french), raw
    100g
    Energy: 47kcal (2.4% DV)
    Energy: 197kJ
    Calcium, Ca: 44mg (4.4% DV)
    Magnesium, Mg: 60mg (15% DV)
    Phosphorus, P: 90mg (12.9% DV)
    Potassium, K: 370mg (7.9% DV)
    Sodium, Na: 94mg (6.3% DV)
    Vitamin A, IU: 13IU
    Vitamin A, RAE: 1µg (0.1% DV)
    Carotene, beta: 8µg
    Lutein + zeaxanthin: 464µg (4.6% DV)
    Folate, total: 68µg (17% DV)
    Folate, food: 68µg
    Folate, DFE: 68µg
    Fiber, total dietary: 5.4g (14.2% DV)
    Selenium, Se: 0.2µg (0.4% DV)
    Vitamin C, total ascorbic acid: 11.7mg (13% DV)
    Choline, total: 34.4mg (6.3% DV)
    Vitamin K (phylloquinone): 14.8µg (12.3% DV)
    Betaine: 0.2mg (0% DV)
    Protein: 3.27g (2.8% DV)
    Total lipid (fat): 0.15g (0.3% DV)
    Carbohydrate, by difference: 10.51g (3.7% DV)
    Ash: 1.13g
    Water: 84.94g (2.3% DV)
    Sugars, total: 0.99g
    Iron, Fe: 1.28mg (16% DV)
    Zinc, Zn: 0.49mg (4.5% DV)
    Vitamin E (alpha-tocopherol): 0.19mg (1.3% DV)
    Copper, Cu: 0.231mg (25.7% DV)
    Manganese, Mn: 0.256mg (11.1% DV)
    Thiamin: 0.072mg (6% DV)
    Riboflavin: 0.066mg (5.1% DV)
    Niacin: 1.046mg (6.5% DV)
    Pantothenic acid: 0.338mg (6.8% DV)
    Vitamin B-6: 0.116mg (8.9% DV)
    Fatty acids, total saturated: 0.036g
    12:0: 0.002g
    14:0: 0.002g
    16:0: 0.029g
    18:0: 0.003g
    18:1 undifferentiated: 0.005g
    18:2 undifferentiated: 0.046g
    18:3 undifferentiated: 0.017g
    Fatty acids, total monounsaturated: 0.005g
    Fatty acids, total polyunsaturated: 0.064g

(11008) Artichokes, (globe or french), cooked, boiled, drained, without salt
    200g
    Energy: 106kcal (5.3% DV)
    Energy: 440kJ
    Calcium, Ca: 42mg (4.2% DV)
    Magnesium, Mg: 84mg (21% DV)
    Phosphorus, P: 146mg (20.9% DV)
    Potassium, K: 572mg (12.2% DV)
    Sodium, Na: 120mg (8% DV)
    Vitamin A, IU: 26IU
    Vitamin A, RAE: 2µg (0.2% DV)
    Carotene, beta: 16µg
    Lutein + zeaxanthin: 928µg (9.3% DV)
    Folate, total: 178µg (44.5% DV)
    Folate, food: 178µg
    Folate, DFE: 178µg
    Fiber, total dietary: 11.4g (30% DV)
    Selenium, Se: 0.4µg (0.7% DV)
    Vitamin C, total ascorbic acid: 14.8mg (16.4% DV)
    Choline, total: 68.8mg (12.5% DV)
    Vitamin K (phylloquinone): 29.6µg (24.7% DV)
    Betaine: 0.4mg (0% DV)
    Protein: 5.78g (4.9% DV)
    Total lipid (fat): 0.68g (1.5% DV)
    Carbohydrate, by difference: 23.9g (8.4% DV)
    Ash: 1.48g
    Sucrose: 1.46g
    Glucose (dextrose): 0.48g
    Fructose: 0.04g
    Water: 168.16g (4.5% DV)
    Sugars, total: 1.98g
    Iron, Fe: 1.22mg (15.3% DV)
    Zinc, Zn: 0.8mg (7.3% DV)
    Vitamin E (alpha-tocopherol): 0.38mg (2.5% DV)
    Copper, Cu: 0.254mg (28.2% DV)
    Manganese, Mn: 0.45mg (19.6% DV)
    Thiamin: 0.1mg (8.3% DV)
    Riboflavin: 0.178mg (13.7% DV)
    Niacin: 2.22mg (13.9% DV)
    Pantothenic acid: 0.48mg (9.6% DV)
    Vitamin B-6: 0.162mg (12.5% DV)
    Fatty acids, total saturated: 0.158g
    12:0: 0.008g
    14:0: 0.008g
    16:0: 0.132g
    18:0: 0.012g
    18:1 undifferentiated: 0.022g
    18:2 undifferentiated: 0.21g
    18:3 undifferentiated: 0.076g
    Fatty acids, total monounsaturated: 0.022g
    Fatty acids, total polyunsaturated: 0.29g

(11049) Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt
    200g
    Energy: 324kcal (16.2% DV)
    Energy: 1356kJ
    Calcium, Ca: 104mg (10.4% DV)
    Magnesium, Mg: 108mg (27% DV)
    Phosphorus, P: 200mg (28.6% DV)
    Potassium, K: 1292mg (27.5% DV)
    Sodium, Na: 166mg (11.1% DV)
    Folate, total: 68µg (17% DV)
    Folate, food: 68µg
    Folate, DFE: 68µg
    Fiber, total dietary: 10.8g (28.4% DV)
    Selenium, Se: 2.8µg (5.1% DV)
    Vitamin C, total ascorbic acid: 1.4mg (1.6% DV)
    Protein: 18.62g (15.9% DV)
    Total lipid (fat): 0.96g (2.1% DV)
    Carbohydrate, by difference: 61.74g (21.7% DV)
    Ash: 2.66g
    Water: 116.02g (3.1% DV)
    Iron, Fe: 5.42mg (67.8% DV)
    Zinc, Zn: 1.38mg (12.5% DV)
    Copper, Cu: 0.176mg (19.6% DV)
    Manganese, Mn: 0.986mg (42.9% DV)
    Thiamin: 0.548mg (45.7% DV)
    Riboflavin: 0.216mg (16.6% DV)
    Niacin: 1.264mg (7.9% DV)
    Pantothenic acid: 0.516mg (10.3% DV)
    Vitamin B-6: 0.388mg (29.8% DV)
    Fatty acids, total saturated: 0.116g
    16:0: 0.102g
    18:0: 0.012g
    18:1 undifferentiated: 0.07g
    18:2 undifferentiated: 0.198g
    18:3 undifferentiated: 0.354g
    Fatty acids, total monounsaturated: 0.07g
    Fatty acids, total polyunsaturated: 0.552g

(11125) Carrots, cooked, boiled, drained, without salt
    100g
    Energy: 35kcal (1.8% DV)
    Energy: 147kJ
    Calcium, Ca: 30mg (3% DV)
    Magnesium, Mg: 10mg (2.5% DV)
    Phosphorus, P: 30mg (4.3% DV)
    Potassium, K: 235mg (5% DV)
    Sodium, Na: 58mg (3.9% DV)
    Vitamin A, IU: 17033IU
    Vitamin A, RAE: 852µg (94.7% DV)
    Carotene, beta: 8332µg
    Carotene, alpha: 3776µg
    Lutein + zeaxanthin: 687µg (6.9% DV)
    Folate, total: 14µg (3.5% DV)
    Folate, food: 14µg
    Folate, DFE: 14µg
    Fiber, total dietary: 3g (7.9% DV)
    Fluoride, F: 47.5µg (1.2% DV)
    Selenium, Se: 0.7µg (1.3% DV)
    Vitamin C, total ascorbic acid: 3.6mg (4% DV)
    Choline, total: 8.8mg (1.6% DV)
    Vitamin K (phylloquinone): 13.7µg (11.4% DV)
    Betaine: 0.1mg (0% DV)
    Protein: 0.76g (0.6% DV)
    Total lipid (fat): 0.18g (0.4% DV)
    Carbohydrate, by difference: 8.22g (2.9% DV)
    Ash: 0.67g
    Starch: 0.17g
    Sucrose: 2.7g
    Glucose (dextrose): 0.4g
    Fructose: 0.36g
    Water: 90.17g (2.4% DV)
    Sugars, total: 3.45g
    Iron, Fe: 0.34mg (4.3% DV)
    Zinc, Zn: 0.2mg (1.8% DV)
    Vitamin E (alpha-tocopherol): 1.03mg (6.9% DV)
    Tocopherol, beta: 0.02mg
    Tocopherol, gamma: 0.01mg
    Tocotrienol, alpha: 0.05mg
    Copper, Cu: 0.017mg (1.9% DV)
    Manganese, Mn: 0.155mg (6.7% DV)
    Thiamin: 0.066mg (5.5% DV)
    Riboflavin: 0.044mg (3.4% DV)
    Niacin: 0.645mg (4% DV)
    Pantothenic acid: 0.232mg (4.6% DV)
    Vitamin B-6: 0.153mg (11.8% DV)
    Tryptophan: 0.01g (3.7% DV)
    Threonine: 0.157g (29.1% DV)
    Isoleucine: 0.063g (8.2% DV)
    Leucine: 0.084g (7.8% DV)
    Lysine: 0.083g (9% DV)
    Methionine: 0.017g (1.7% DV)
    Cystine: 0.068g
    Phenylalanine: 0.05g (4.6% DV)
    Tyrosine: 0.035g
    Valine: 0.056g (7.3% DV)
    Arginine: 0.075g
    Histidine: 0.033g (4.3% DV)
    Alanine: 0.093g
    Aspartic acid: 0.156g
    Glutamic acid: 0.301g
    Glycine: 0.038g
    Proline: 0.044g
    Serine: 0.044g
    Fatty acids, total saturated: 0.03g
    16:0: 0.029g
    18:0: 0.001g
    18:1 undifferentiated: 0.005g
    18:2 undifferentiated: 0.087g
    18:3 undifferentiated: 0.001g
    16:1 undifferentiated: 0.001g
    Fatty acids, total monounsaturated: 0.006g
    Fatty acids, total polyunsaturated: 0.089g

(11161) Collards, raw
    100g
    Energy: 32kcal (1.6% DV)
    Energy: 133kJ
    Calcium, Ca: 232mg (23.2% DV)
    Magnesium, Mg: 27mg (6.8% DV)
    Phosphorus, P: 25mg (3.6% DV)
    Potassium, K: 213mg (4.5% DV)
    Sodium, Na: 17mg (1.1% DV)
    Vitamin A, IU: 5019IU
    Vitamin A, RAE: 251µg (27.9% DV)
    Carotene, beta: 2991µg
    Carotene, alpha: 14µg
    Cryptoxanthin, beta: 28µg
    Lutein + zeaxanthin: 4323µg (43.2% DV)
    Folate, total: 129µg (32.2% DV)
    Folate, food: 129µg
    Folate, DFE: 129µg
    Fiber, total dietary: 4g (10.5% DV)
    Selenium, Se: 1.3µg (2.4% DV)
    Vitamin C, total ascorbic acid: 35.3mg (39.2% DV)
    Choline, total: 23.2mg (4.2% DV)
    Vitamin K (phylloquinone): 437.1µg (364.3% DV)
    Betaine: 0.4mg (0% DV)
    Protein: 3.02g (2.6% DV)
    Total lipid (fat): 0.61g (1.3% DV)
    Carbohydrate, by difference: 5.42g (1.9% DV)
    Ash: 1.32g
    Water: 89.62g (2.4% DV)
    Sugars, total: 0.46g
    Iron, Fe: 0.47mg (5.9% DV)
    Zinc, Zn: 0.21mg (1.9% DV)
    Vitamin E (alpha-tocopherol): 2.26mg (15.1% DV)
    Copper, Cu: 0.046mg (5.1% DV)
    Manganese, Mn: 0.658mg (28.6% DV)
    Thiamin: 0.054mg (4.5% DV)
    Riboflavin: 0.13mg (10% DV)
    Niacin: 0.742mg (4.6% DV)
    Pantothenic acid: 0.267mg (5.3% DV)
    Vitamin B-6: 0.165mg (12.7% DV)
    Tryptophan: 0.031g (11.5% DV)
    Threonine: 0.086g (16% DV)
    Isoleucine: 0.1g (13% DV)
    Leucine: 0.151g (14% DV)
    Lysine: 0.117g (12.7% DV)
    Methionine: 0.033g (3.3% DV)
    Cystine: 0.025g
    Phenylalanine: 0.087g (8.1% DV)
    Tyrosine: 0.066g
    Valine: 0.12g (15.6% DV)
    Arginine: 0.125g
    Histidine: 0.047g (6.1% DV)
    Alanine: 0.105g
    Aspartic acid: 0.187g
    Glutamic acid: 0.204g
    Glycine: 0.094g
    Proline: 0.105g
    Serine: 0.078g
    Fatty acids, total saturated: 0.055g
    12:0: 0.002g
    14:0: 0.002g
    16:0: 0.046g
    18:0: 0.002g
    18:1 undifferentiated: 0.029g
    18:2 undifferentiated: 0.082g
    18:3 undifferentiated: 0.108g
    20:4 undifferentiated: 0.002g
    Fatty acids, total monounsaturated: 0.03g
    Fatty acids, total polyunsaturated: 0.201g

(11251) Lettuce, cos or romaine, raw
    200g
    Energy: 34kcal (1.7% DV)
    Energy: 144kJ
    Calcium, Ca: 66mg (6.6% DV)
    Magnesium, Mg: 28mg (7% DV)
    Phosphorus, P: 60mg (8.6% DV)
    Potassium, K: 494mg (10.5% DV)
    Sodium, Na: 16mg (1.1% DV)
    Vitamin A, IU: 17420IU
    Vitamin A, RAE: 872µg (96.9% DV)
    Carotene, beta: 10452µg
    Lutein + zeaxanthin: 4624µg (46.2% DV)
    Folate, total: 272µg (68% DV)
    Folate, food: 272µg
    Folate, DFE: 272µg
    Fiber, total dietary: 4.2g (11.1% DV)
    Selenium, Se: 0.8µg (1.5% DV)
    Vitamin C, total ascorbic acid: 8mg (8.9% DV)
    Choline, total: 19.8mg (3.6% DV)
    Vitamin K (phylloquinone): 205µg (170.8% DV)
    Betaine: 0.2mg (0% DV)
    Protein: 2.46g (2.1% DV)
    Total lipid (fat): 0.6g (1.3% DV)
    Carbohydrate, by difference: 6.58g (2.3% DV)
    Ash: 1.16g
    Glucose (dextrose): 0.78g
    Fructose: 1.6g
    Water: 189.22g (5.1% DV)
    Sugars, total: 2.38g
    Iron, Fe: 1.94mg (24.3% DV)
    Zinc, Zn: 0.46mg (4.2% DV)
    Vitamin E (alpha-tocopherol): 0.26mg (1.7% DV)
    Tocopherol, gamma: 0.72mg
    Tocopherol, delta: 0.02mg
    Tocotrienol, alpha: 0.08mg
    Copper, Cu: 0.096mg (10.7% DV)
    Manganese, Mn: 0.31mg (13.5% DV)
    Thiamin: 0.144mg (12% DV)
    Riboflavin: 0.134mg (10.3% DV)
    Niacin: 0.626mg (3.9% DV)
    Pantothenic acid: 0.284mg (5.7% DV)
    Vitamin B-6: 0.148mg (11.4% DV)
    Tryptophan: 0.02g (7.4% DV)
    Threonine: 0.086g (16% DV)
    Isoleucine: 0.09g (11.7% DV)
    Leucine: 0.152g (14.1% DV)
    Lysine: 0.128g (13.9% DV)
    Methionine: 0.03g (3% DV)
    Cystine: 0.012g
    Phenylalanine: 0.13g (12.1% DV)
    Tyrosine: 0.05g
    Valine: 0.11g (14.3% DV)
    Arginine: 0.108g
    Histidine: 0.042g (5.5% DV)
    Alanine: 0.112g
    Aspartic acid: 0.278g
    Glutamic acid: 0.356g
    Glycine: 0.098g
    Proline: 0.09g
    Serine: 0.1g
    Fatty acids, total saturated: 0.078g
    16:0: 0.07g
    18:0: 0.01g
    18:1 undifferentiated: 0.018g
    18:2 undifferentiated: 0.094g
    18:3 undifferentiated: 0.226g
    16:1 undifferentiated: 0.006g
    Fatty acids, total monounsaturated: 0.024g
    Fatty acids, total polyunsaturated: 0.32g

(11274) Mustard spinach, (tendergreen), raw
    100g
    Energy: 22kcal (1.1% DV)
    Energy: 92kJ
    Calcium, Ca: 210mg (21% DV)
    Magnesium, Mg: 11mg (2.8% DV)
    Phosphorus, P: 28mg (4% DV)
    Potassium, K: 449mg (9.6% DV)
    Sodium, Na: 21mg (1.4% DV)
    Vitamin A, IU: 9900IU
    Vitamin A, RAE: 495µg (55% DV)
    Folate, total: 159µg (39.8% DV)
    Folate, food: 159µg
    Folate, DFE: 159µg
    Fiber, total dietary: 2.8g (7.4% DV)
    Selenium, Se: 0.8µg (1.5% DV)
    Vitamin C, total ascorbic acid: 130mg (144.4% DV)
    Protein: 2.2g (1.9% DV)
    Total lipid (fat): 0.3g (0.7% DV)
    Carbohydrate, by difference: 3.9g (1.4% DV)
    Ash: 1.4g
    Water: 92.2g (2.5% DV)
    Iron, Fe: 1.5mg (18.8% DV)
    Zinc, Zn: 0.17mg (1.5% DV)
    Copper, Cu: 0.075mg (8.3% DV)
    Manganese, Mn: 0.407mg (17.7% DV)
    Thiamin: 0.068mg (5.7% DV)
    Riboflavin: 0.093mg (7.2% DV)
    Niacin: 0.678mg (4.2% DV)
    Pantothenic acid: 0.178mg (3.6% DV)
    Vitamin B-6: 0.153mg (11.8% DV)
    Fatty acids, total saturated: 0.015g
    16:0: 0.007g
    18:0: 0.003g
    18:1 undifferentiated: 0.022g
    18:2 undifferentiated: 0.03g
    18:3 undifferentiated: 0.027g
    20:1: 0.028g
    22:1 undifferentiated: 0.087g
    Fatty acids, total monounsaturated: 0.138g
    Fatty acids, total polyunsaturated: 0.057g

(11299) Parsnips, cooked, boiled, drained, without salt
    100g
    Energy: 71kcal (3.6% DV)
    Energy: 299kJ
    Calcium, Ca: 37mg (3.7% DV)
    Magnesium, Mg: 29mg (7.2% DV)
    Phosphorus, P: 69mg (9.9% DV)
    Potassium, K: 367mg (7.8% DV)
    Sodium, Na: 10mg (0.7% DV)
    Folate, total: 58µg (14.5% DV)
    Folate, food: 58µg
    Folate, DFE: 58µg
    Fiber, total dietary: 3.6g (9.5% DV)
    Selenium, Se: 1.7µg (3.1% DV)
    Vitamin C, total ascorbic acid: 13mg (14.4% DV)
    Choline, total: 27mg (4.9% DV)
    Vitamin K (phylloquinone): 1µg (0.8% DV)
    Protein: 1.32g (1.1% DV)
    Total lipid (fat): 0.3g (0.7% DV)
    Carbohydrate, by difference: 17.01g (6% DV)
    Ash: 1.13g
    Water: 80.24g (2.2% DV)
    Sugars, total: 4.8g
    Iron, Fe: 0.58mg (7.2% DV)
    Zinc, Zn: 0.26mg (2.4% DV)
    Vitamin E (alpha-tocopherol): 1mg (6.7% DV)
    Copper, Cu: 0.138mg (15.3% DV)
    Manganese, Mn: 0.294mg (12.8% DV)
    Thiamin: 0.083mg (6.9% DV)
    Riboflavin: 0.051mg (3.9% DV)
    Niacin: 0.724mg (4.5% DV)
    Pantothenic acid: 0.588mg (11.8% DV)
    Vitamin B-6: 0.093mg (7.2% DV)
    Fatty acids, total saturated: 0.05g
    14:0: 0.003g
    16:0: 0.03g
    18:0: 0.014g
    18:1 undifferentiated: 0.102g
    18:2 undifferentiated: 0.041g
    18:3 undifferentiated: 0.003g
    16:1 undifferentiated: 0.003g
    Fatty acids, total monounsaturated: 0.112g
    Fatty acids, total polyunsaturated: 0.047g

(11384) Potatoes, au gratin, dry mix, unprepared
    100g
    Energy: 314kcal (15.7% DV)
    Energy: 1314kJ
    Calcium, Ca: 311mg (31.1% DV)
    Magnesium, Mg: 64mg (16% DV)
    Phosphorus, P: 404mg (57.7% DV)
    Potassium, K: 990mg (21.1% DV)
    Sodium, Na: 2095mg (139.7% DV)
    Vitamin A, IU: 263IU
    Retinol: 49µg
    Vitamin A, RAE: 54µg (6% DV)
    Carotene, beta: 60µg
    Folate, total: 40µg (10% DV)
    Folate, food: 40µg
    Folate, DFE: 40µg
    Fiber, total dietary: 4.1g (10.8% DV)
    Selenium, Se: 10µg (18.2% DV)
    Vitamin C, total ascorbic acid: 15.5mg (17.2% DV)
    Protein: 8.9g (7.6% DV)
    Total lipid (fat): 3.7g (8.1% DV)
    Carbohydrate, by difference: 74.31g (26.2% DV)
    Ash: 8.12g
    Water: 4.97g (0.1% DV)
    Iron, Fe: 1.63mg (20.4% DV)
    Zinc, Zn: 0.9mg (8.2% DV)
    Copper, Cu: 0.24mg (26.7% DV)
    Manganese, Mn: 0.59mg (25.7% DV)
    Thiamin: 0.07mg (5.8% DV)
    Riboflavin: 0.253mg (19.5% DV)
    Niacin: 4.063mg (25.4% DV)
    Pantothenic acid: 0.92mg (18.4% DV)
    Vitamin B-6: 0.15mg (11.5% DV)
    Fatty acids, total saturated: 2.323g
    4:0: 0.118g
    6:0: 0.065g
    8:0: 0.036g
    10:0: 0.08g
    12:0: 0.082g
    14:0: 0.371g
    16:0: 1.032g
    18:0: 0.448g
    18:1 undifferentiated: 0.903g
    18:2 undifferentiated: 0.075g
    18:3 undifferentiated: 0.048g
    16:1 undifferentiated: 0.096g
    Fatty acids, total monounsaturated: 1.055g
    Fatty acids, total polyunsaturated: 0.121g

(11445) Seaweed, kelp, raw
    100g
    Energy: 43kcal (2.2% DV)
    Energy: 180kJ
    Calcium, Ca: 168mg (16.8% DV)
    Magnesium, Mg: 121mg (30.2% DV)
    Phosphorus, P: 42mg (6% DV)
    Potassium, K: 89mg (1.9% DV)
    Sodium, Na: 233mg (15.5% DV)
    Vitamin A, IU: 116IU
    Vitamin A, RAE: 6µg (0.7% DV)
    Carotene, beta: 70µg
    Folate, total: 180µg (45% DV)
    Folate, food: 180µg
    Folate, DFE: 180µg
    Fiber, total dietary: 1.3g (3.4% DV)
    Selenium, Se: 0.7µg (1.3% DV)
    Vitamin C, total ascorbic acid: 3mg (3.3% DV)
    Choline, total: 12.8mg (2.3% DV)
    Vitamin K (phylloquinone): 66µg (55% DV)
    Protein: 1.68g (1.4% DV)
    Total lipid (fat): 0.56g (1.2% DV)
    Carbohydrate, by difference: 9.57g (3.4% DV)
    Ash: 6.61g
    Water: 81.58g (2.2% DV)
    Sugars, total: 0.6g
    Iron, Fe: 2.85mg (35.6% DV)
    Zinc, Zn: 1.23mg (11.2% DV)
    Vitamin E (alpha-tocopherol): 0.87mg (5.8% DV)
    Copper, Cu: 0.13mg (14.4% DV)
    Manganese, Mn: 0.2mg (8.7% DV)
    Thiamin: 0.05mg (4.2% DV)
    Riboflavin: 0.15mg (11.5% DV)
    Niacin: 0.47mg (2.9% DV)
    Pantothenic acid: 0.642mg (12.8% DV)
    Vitamin B-6: 0.002mg (0.2% DV)
    Tryptophan: 0.048g (17.8% DV)
    Threonine: 0.055g (10.2% DV)
    Isoleucine: 0.076g (9.9% DV)
    Leucine: 0.083g (7.7% DV)
    Lysine: 0.082g (8.9% DV)
    Methionine: 0.025g (2.5% DV)
    Cystine: 0.098g
    Phenylalanine: 0.043g (4% DV)
    Tyrosine: 0.026g
    Valine: 0.072g (9.4% DV)
    Arginine: 0.065g
    Histidine: 0.024g (3.1% DV)
    Alanine: 0.122g
    Aspartic acid: 0.125g
    Glutamic acid: 0.268g
    Glycine: 0.1g
    Proline: 0.073g
    Serine: 0.098g
    Fatty acids, total saturated: 0.247g
    14:0: 0.031g
    16:0: 0.11g
    18:0: 0.086g
    18:1 undifferentiated: 0.086g
    18:2 undifferentiated: 0.02g
    18:3 undifferentiated: 0.004g
    20:4 undifferentiated: 0.012g
    16:1 undifferentiated: 0.004g
    18:4: 0.004g
    20:5 n-3 (EPA): 0.004g (2.2% DV)
    Fatty acids, total monounsaturated: 0.098g
    Fatty acids, total polyunsaturated: 0.047g

(11446) Seaweed, laver, raw
    100g
    Energy: 35kcal (1.8% DV)
    Energy: 146kJ
    Calcium, Ca: 70mg (7% DV)
    Magnesium, Mg: 2mg (0.5% DV)
    Phosphorus, P: 58mg (8.3% DV)
    Potassium, K: 356mg (7.6% DV)
    Sodium, Na: 48mg (3.2% DV)
    Vitamin A, IU: 5202IU
    Vitamin A, RAE: 260µg (28.9% DV)
    Carotene, beta: 3121µg
    Folate, total: 146µg (36.5% DV)
    Folate, food: 146µg
    Folate, DFE: 146µg
    Fiber, total dietary: 0.3g (0.8% DV)
    Selenium, Se: 0.7µg (1.3% DV)
    Vitamin C, total ascorbic acid: 39mg (43.3% DV)
    Choline, total: 10.4mg (1.9% DV)
    Vitamin K (phylloquinone): 4µg (3.3% DV)
    Protein: 5.81g (5% DV)
    Total lipid (fat): 0.28g (0.6% DV)
    Carbohydrate, by difference: 5.11g (1.8% DV)
    Ash: 3.77g
    Water: 85.03g (2.3% DV)
    Sugars, total: 0.49g
    Iron, Fe: 1.8mg (22.5% DV)
    Zinc, Zn: 1.05mg (9.5% DV)
    Vitamin E (alpha-tocopherol): 1mg (6.7% DV)
    Copper, Cu: 0.264mg (29.3% DV)
    Manganese, Mn: 0.988mg (43% DV)
    Thiamin: 0.098mg (8.2% DV)
    Riboflavin: 0.446mg (34.3% DV)
    Niacin: 1.47mg (9.2% DV)
    Pantothenic acid: 0.521mg (10.4% DV)
    Vitamin B-6: 0.159mg (12.2% DV)
    Tryptophan: 0.043g (15.9% DV)
    Threonine: 0.232g (43% DV)
    Isoleucine: 0.259g (33.6% DV)
    Leucine: 0.501g (46.5% DV)
    Lysine: 0.222g (24% DV)
    Methionine: 0.145g (14.5% DV)
    Cystine: 0.1g
    Phenylalanine: 0.273g (25.3% DV)
    Tyrosine: 0.254g
    Valine: 0.402g (52.2% DV)
    Arginine: 0.285g
    Histidine: 0.14g (18.2% DV)
    Alanine: 0.651g
    Aspartic acid: 0.567g
    Glutamic acid: 0.547g
    Glycine: 0.363g
    Proline: 0.251g
    Serine: 0.299g
    Fatty acids, total saturated: 0.061g
    14:0: 0.003g
    16:0: 0.05g
    18:0: 0.003g
    18:1 undifferentiated: 0.008g
    18:2 undifferentiated: 0.004g
    18:3 undifferentiated: 0.001g
    20:4 undifferentiated: 0.009g
    16:1 undifferentiated: 0.008g
    20:1: 0.009g
    20:5 n-3 (EPA): 0.08g (44.4% DV)
    Fatty acids, total monounsaturated: 0.025g
    Fatty acids, total polyunsaturated: 0.11g

(11508) Sweet potato, cooked, baked in skin, flesh, without salt
    200g
    Energy: 180kcal (9% DV)
    Energy: 756kJ
    Calcium, Ca: 76mg (7.6% DV)
    Magnesium, Mg: 54mg (13.5% DV)
    Phosphorus, P: 108mg (15.4% DV)
    Potassium, K: 950mg (20.2% DV)
    Sodium, Na: 72mg (4.8% DV)
    Vitamin A, IU: 38436IU
    Vitamin A, RAE: 1922µg (213.6% DV)
    Carotene, beta: 23018µg
    Carotene, alpha: 86µg
    Folate, total: 12µg (3% DV)
    Folate, food: 12µg
    Folate, DFE: 12µg
    Fiber, total dietary: 6.6g (17.4% DV)
    Selenium, Se: 0.4µg (0.7% DV)
    Vitamin C, total ascorbic acid: 39.2mg (43.6% DV)
    Choline, total: 26.2mg (4.8% DV)
    Vitamin K (phylloquinone): 4.6µg (3.8% DV)
    Betaine: 69.2mg (6.9% DV)
    Protein: 4.02g (3.4% DV)
    Total lipid (fat): 0.3g (0.7% DV)
    Carbohydrate, by difference: 41.42g (14.6% DV)
    Ash: 2.7g
    Starch: 14.1g
    Sucrose: 4.56g
    Glucose (dextrose): 1.14g
    Fructose: 1g
    Maltose: 6.24g
    Water: 151.56g (4.1% DV)
    Sugars, total: 12.96g
    Iron, Fe: 1.38mg (17.2% DV)
    Zinc, Zn: 0.64mg (5.8% DV)
    Vitamin E (alpha-tocopherol): 1.42mg (9.5% DV)
    Tocopherol, gamma: 0.02mg
    Tocotrienol, alpha: 0.04mg
    Copper, Cu: 0.322mg (35.8% DV)
    Manganese, Mn: 0.994mg (43.2% DV)
    Thiamin: 0.214mg (17.8% DV)
    Riboflavin: 0.212mg (16.3% DV)
    Niacin: 2.974mg (18.6% DV)
    Pantothenic acid: 1.768mg (35.4% DV)
    Vitamin B-6: 0.572mg (44% DV)
    Tryptophan: 0.08g (29.6% DV)
    Threonine: 0.214g (39.7% DV)
    Isoleucine: 0.14g (18.2% DV)
    Leucine: 0.236g (21.9% DV)
    Lysine: 0.168g (18.2% DV)
    Methionine: 0.074g (7.4% DV)
    Cystine: 0.056g
    Phenylalanine: 0.228g (21.2% DV)
    Tyrosine: 0.088g
    Valine: 0.22g (28.6% DV)
    Arginine: 0.14g
    Histidine: 0.078g (10.1% DV)
    Alanine: 0.198g
    Aspartic acid: 0.976g
    Glutamic acid: 0.396g
    Glycine: 0.162g
    Proline: 0.134g
    Serine: 0.226g
    Fatty acids, total saturated: 0.104g
    16:0: 0.1g
    18:0: 0.004g
    18:1 undifferentiated: 0.004g
    18:2 undifferentiated: 0.18g
    18:3 undifferentiated: 0.012g
    Fatty acids, total monounsaturated: 0.004g
    Fatty acids, total polyunsaturated: 0.184g

(11568) Turnip greens, raw
    100g
    Energy: 32kcal (1.6% DV)
    Energy: 132kJ
    Calcium, Ca: 190mg (19% DV)
    Magnesium, Mg: 31mg (7.8% DV)
    Phosphorus, P: 42mg (6% DV)
    Potassium, K: 296mg (6.3% DV)
    Sodium, Na: 40mg (2.7% DV)
    Vitamin A, IU: 11587IU
    Vitamin A, RAE: 579µg (64.3% DV)
    Carotene, beta: 6952µg
    Lutein + zeaxanthin: 12825µg (128.2% DV)
    Folate, total: 194µg (48.5% DV)
    Folate, food: 194µg
    Folate, DFE: 194µg
    Phytosterols: 12mg (3% DV)
    Fiber, total dietary: 3.2g (8.4% DV)
    Selenium, Se: 1.2µg (2.2% DV)
    Vitamin C, total ascorbic acid: 60mg (66.7% DV)
    Vitamin K (phylloquinone): 251µg (209.2% DV)
    Protein: 1.5g (1.3% DV)
    Total lipid (fat): 0.3g (0.7% DV)
    Carbohydrate, by difference: 7.13g (2.5% DV)
    Ash: 1.4g
    Glucose (dextrose): 0.52g
    Fructose: 0.29g
    Water: 89.67g (2.4% DV)
    Sugars, total: 0.81g
    Iron, Fe: 1.1mg (13.8% DV)
    Zinc, Zn: 0.19mg (1.7% DV)
    Vitamin E (alpha-tocopherol): 2.86mg (19.1% DV)
    Tocopherol, gamma: 0.16mg
    Copper, Cu: 0.35mg (38.9% DV)
    Manganese, Mn: 0.466mg (20.3% DV)
    Thiamin: 0.07mg (5.8% DV)
    Riboflavin: 0.1mg (7.7% DV)
    Niacin: 0.6mg (3.8% DV)
    Pantothenic acid: 0.38mg (7.6% DV)
    Vitamin B-6: 0.263mg (20.2% DV)
    Tryptophan: 0.026g (9.6% DV)
    Threonine: 0.082g (15.2% DV)
    Isoleucine: 0.078g (10.1% DV)
    Leucine: 0.137g (12.7% DV)
    Lysine: 0.098g (10.6% DV)
    Methionine: 0.034g (3.4% DV)
    Cystine: 0.017g
    Phenylalanine: 0.092g (8.5% DV)
    Tyrosine: 0.058g
    Valine: 0.102g (13.2% DV)
    Arginine: 0.094g
    Histidine: 0.036g (4.7% DV)
    Alanine: 0.103g
    Aspartic acid: 0.158g
    Glutamic acid: 0.204g
    Glycine: 0.09g
    Proline: 0.071g
    Serine: 0.061g
    Fatty acids, total saturated: 0.07g
    8:0: 0.001g
    10:0: 0.002g
    12:0: 0.002g
    14:0: 0.003g
    16:0: 0.054g
    18:0: 0.01g
    18:1 undifferentiated: 0.005g
    18:2 undifferentiated: 0.036g
    18:3 undifferentiated: 0.084g
    16:1 undifferentiated: 0.014g
    Fatty acids, total monounsaturated: 0.02g
    Fatty acids, total polyunsaturated: 0.12g

(11588) Waterchestnuts, chinese, (matai), raw
    300g
    Energy: 291kcal (14.6% DV)
    Energy: 1218kJ
    Calcium, Ca: 33mg (3.3% DV)
    Magnesium, Mg: 66mg (16.5% DV)
    Phosphorus, P: 189mg (27% DV)
    Potassium, K: 1752mg (37.3% DV)
    Sodium, Na: 42mg (2.8% DV)
    Folate, total: 48µg (12% DV)
    Folate, food: 48µg
    Folate, DFE: 48µg
    Fiber, total dietary: 9g (23.7% DV)
    Selenium, Se: 2.1µg (3.8% DV)
    Vitamin C, total ascorbic acid: 12mg (13.3% DV)
    Choline, total: 108.6mg (19.7% DV)
    Vitamin K (phylloquinone): 0.9µg (0.8% DV)
    Protein: 4.2g (3.6% DV)
    Total lipid (fat): 0.3g (0.7% DV)
    Carbohydrate, by difference: 71.82g (25.3% DV)
    Ash: 3.3g
    Water: 220.38g (6% DV)
    Sugars, total: 14.4g
    Iron, Fe: 0.18mg (2.2% DV)
    Zinc, Zn: 1.5mg (13.6% DV)
    Vitamin E (alpha-tocopherol): 3.6mg (24% DV)
    Copper, Cu: 0.978mg (108.7% DV)
    Manganese, Mn: 0.993mg (43.2% DV)
    Thiamin: 0.42mg (35% DV)
    Riboflavin: 0.6mg (46.2% DV)
    Niacin: 3mg (18.8% DV)
    Pantothenic acid: 1.437mg (28.7% DV)
    Vitamin B-6: 0.984mg (75.7% DV)
    Fatty acids, total saturated: 0.078g
    10:0: 0.003g
    12:0: 0.009g
    14:0: 0.003g
    16:0: 0.048g
    18:0: 0.012g
    18:1 undifferentiated: 0.003g
    18:2 undifferentiated: 0.096g
    18:3 undifferentiated: 0.03g
    16:1 undifferentiated: 0.003g
    Fatty acids, total monounsaturated: 0.006g
    Fatty acids, total polyunsaturated: 0.129g

(11601) Yam, raw
    300g
    Energy: 354kcal (17.7% DV)
    Energy: 1482kJ
    Calcium, Ca: 51mg (5.1% DV)
    Magnesium, Mg: 63mg (15.8% DV)
    Phosphorus, P: 165mg (23.6% DV)
    Potassium, K: 2448mg (52.1% DV)
    Sodium, Na: 27mg (1.8% DV)
    Vitamin A, IU: 414IU
    Vitamin A, RAE: 21µg (2.3% DV)
    Carotene, beta: 249µg
    Folate, total: 69µg (17.2% DV)
    Folate, food: 69µg
    Folate, DFE: 69µg
    Phytosterols: 30mg (7.5% DV)
    Fiber, total dietary: 12.3g (32.4% DV)
    Selenium, Se: 2.1µg (3.8% DV)
    Vitamin C, total ascorbic acid: 51.3mg (57% DV)
    Choline, total: 49.5mg (9% DV)
    Vitamin K (phylloquinone): 6.9µg (5.7% DV)
    Protein: 4.59g (3.9% DV)
    Total lipid (fat): 0.51g (1.1% DV)
    Carbohydrate, by difference: 83.64g (29.5% DV)
    Ash: 2.46g
    Water: 208.8g (5.6% DV)
    Sugars, total: 1.5g
    Iron, Fe: 1.62mg (20.3% DV)
    Zinc, Zn: 0.72mg (6.5% DV)
    Vitamin E (alpha-tocopherol): 1.05mg (7% DV)
    Copper, Cu: 0.534mg (59.3% DV)
    Manganese, Mn: 1.191mg (51.8% DV)
    Thiamin: 0.336mg (28% DV)
    Riboflavin: 0.096mg (7.4% DV)
    Niacin: 1.656mg (10.3% DV)
    Pantothenic acid: 0.942mg (18.8% DV)
    Vitamin B-6: 0.8790001mg (67.6% DV)
    Tryptophan: 0.036g (13.3% DV)
    Threonine: 0.162g (30.1% DV)
    Isoleucine: 0.156g (20.3% DV)
    Leucine: 0.288g (26.7% DV)
    Lysine: 0.177g (19.2% DV)
    Methionine: 0.063g (6.3% DV)
    Cystine: 0.057g
    Phenylalanine: 0.213g (19.8% DV)
    Tyrosine: 0.12g
    Valine: 0.186g (24.2% DV)
    Arginine: 0.381g
    Histidine: 0.102g (13.2% DV)
    Alanine: 0.189g
    Aspartic acid: 0.465g
    Glutamic acid: 0.543g
    Glycine: 0.159g
    Proline: 0.162g
    Serine: 0.243g
    Fatty acids, total saturated: 0.111g
    16:0: 0.102g
    18:0: 0.012g
    18:1 undifferentiated: 0.018g
    18:2 undifferentiated: 0.192g
    18:3 undifferentiated: 0.036g
    Fatty acids, total monounsaturated: 0.018g
    Fatty acids, total polyunsaturated: 0.228g

(11754) Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt
    100g
    Energy: 12kcal (0.6% DV)
    Energy: 48kJ
    Calcium, Ca: 93mg (9.3% DV)
    Magnesium, Mg: 11mg (2.8% DV)
    Phosphorus, P: 29mg (4.1% DV)
    Potassium, K: 371mg (7.9% DV)
    Sodium, Na: 270mg (18% DV)
    Vitamin A, IU: 4249IU
    Vitamin A, RAE: 212µg (23.6% DV)
    Carotene, beta: 2549µg
    Carotene, alpha: 1µg
    Lutein + zeaxanthin: 38µg (0.4% DV)
    Folate, total: 41µg (10.2% DV)
    Folate, food: 41µg
    Folate, DFE: 41µg
    Fiber, total dietary: 1g (2.6% DV)
    Selenium, Se: 0.4µg (0.7% DV)
    Vitamin C, total ascorbic acid: 26mg (28.9% DV)
    Choline, total: 12.1mg (2.2% DV)
    Vitamin K (phylloquinone): 34µg (28.3% DV)
    Betaine: 0.2mg (0% DV)
    Protein: 1.56g (1.3% DV)
    Total lipid (fat): 0.16g (0.4% DV)
    Carbohydrate, by difference: 1.78g (0.6% DV)
    Ash: 0.95g
    Water: 95.55g (2.6% DV)
    Sugars, total: 0.83g
    Iron, Fe: 1.04mg (13% DV)
    Zinc, Zn: 0.17mg (1.5% DV)
    Vitamin E (alpha-tocopherol): 0.09mg (0.6% DV)
    Copper, Cu: 0.019mg (2.1% DV)
    Manganese, Mn: 0.144mg (6.3% DV)
    Thiamin: 0.032mg (2.7% DV)
    Riboflavin: 0.063mg (4.8% DV)
    Niacin: 0.428mg (2.7% DV)
    Pantothenic acid: 0.079mg (1.6% DV)
    Vitamin B-6: 0.166mg (12.8% DV)
    Tryptophan: 0.015g (5.6% DV)
    Threonine: 0.051g (9.5% DV)
    Isoleucine: 0.089g (11.6% DV)
    Leucine: 0.091g (8.4% DV)
    Lysine: 0.093g (10.1% DV)
    Methionine: 0.009g (0.9% DV)
    Cystine: 0.017g
    Phenylalanine: 0.046g (4.3% DV)
    Tyrosine: 0.03g
    Valine: 0.069g (9% DV)
    Arginine: 0.087g
    Histidine: 0.027g (3.5% DV)
    Alanine: 0.09g
    Aspartic acid: 0.112g
    Glutamic acid: 0.374g
    Glycine: 0.045g
    Proline: 0.032g
    Serine: 0.05g
    Fatty acids, total saturated: 0.021g
    12:0: 0.001g
    14:0: 0.001g
    16:0: 0.017g
    18:0: 0.001g
    18:1 undifferentiated: 0.011g
    18:2 undifferentiated: 0.031g
    18:3 undifferentiated: 0.041g
    Fatty acids, total monounsaturated: 0.012g
    Fatty acids, total polyunsaturated: 0.077g

(11994) Broccoli, chinese, raw
    200g
    Energy: 52kcal (2.6% DV)
    Energy: 216kJ
    Calcium, Ca: 210mg (21% DV)
    Magnesium, Mg: 38mg (9.5% DV)
    Phosphorus, P: 86mg (12.3% DV)
    Potassium, K: 548mg (11.7% DV)
    Sodium, Na: 14mg (0.9% DV)
    Vitamin A, IU: 3440IU
    Vitamin A, RAE: 172µg (19.1% DV)
    Carotene, beta: 2064µg
    Lutein + zeaxanthin: 1914µg (19.1% DV)
    Folate, total: 208µg (52% DV)
    Folate, food: 208µg
    Folate, DFE: 208µg
    Fiber, total dietary: 5.2g (13.7% DV)
    Selenium, Se: 2.8µg (5.1% DV)
    Vitamin C, total ascorbic acid: 59.2mg (65.8% DV)
    Choline, total: 53mg (9.6% DV)
    Vitamin K (phylloquinone): 178.2µg (148.5% DV)
    Protein: 2.4g (2.1% DV)
    Total lipid (fat): 1.52g (3.3% DV)
    Carbohydrate, by difference: 9.34g (3.3% DV)
    Ash: 1.66g
    Water: 185.1g (5% DV)
    Sugars, total: 1.76g
    Iron, Fe: 1.18mg (14.7% DV)
    Zinc, Zn: 0.82mg (7.5% DV)
    Vitamin E (alpha-tocopherol): 1mg (6.7% DV)
    Copper, Cu: 0.128mg (14.2% DV)
    Thiamin: 0.2mg (16.7% DV)
    Riboflavin: 0.306mg (23.5% DV)
    Niacin: 0.918mg (5.7% DV)
    Vitamin B-6: 0.148mg (11.4% DV)
    Fatty acids, total saturated: 0.232g
    16:0: 0.198g
    18:0: 0.03g
    18:1 undifferentiated: 0.1g
    18:2 undifferentiated: 0.16g
    18:3 undifferentiated: 0.542g
    Fatty acids, total monounsaturated: 0.106g
    Fatty acids, total polyunsaturated: 0.694g

(12006) Seeds, chia seeds, dried
    100g
    Energy: 486kcal (24.3% DV)
    Energy: 2034kJ
    Calcium, Ca: 631mg (63.1% DV)
    Magnesium, Mg: 335mg (83.8% DV)
    Phosphorus, P: 860mg (122.9% DV)
    Potassium, K: 407mg (8.7% DV)
    Sodium, Na: 16mg (1.1% DV)
    Vitamin A, IU: 54IU
    Folate, total: 49µg (12.2% DV)
    Folate, food: 49µg
    Fiber, total dietary: 34.4g (90.5% DV)
    Selenium, Se: 55.2µg (100.4% DV)
    Vitamin C, total ascorbic acid: 1.6mg (1.8% DV)
    Protein: 16.54g (14.1% DV)
    Total lipid (fat): 30.74g (67.6% DV)
    Carbohydrate, by difference: 42.12g (14.8% DV)
    Ash: 4.8g
    Water: 5.8g (0.2% DV)
    Iron, Fe: 7.72mg (96.5% DV)
    Zinc, Zn: 4.58mg (41.6% DV)
    Vitamin E (alpha-tocopherol): 0.5mg (3.3% DV)
    Copper, Cu: 0.924mg (102.7% DV)
    Manganese, Mn: 2.723mg (118.4% DV)
    Thiamin: 0.62mg (51.7% DV)
    Riboflavin: 0.17mg (13.1% DV)
    Niacin: 8.83mg (55.2% DV)
    Tryptophan: 0.436g (161.5% DV)
    Threonine: 0.709g (131.5% DV)
    Isoleucine: 0.801g (104% DV)
    Leucine: 1.371g (127.2% DV)
    Lysine: 0.97g (105% DV)
    Methionine: 0.588g (58.7% DV)
    Cystine: 0.407g
    Phenylalanine: 1.016g (94.2% DV)
    Tyrosine: 0.563g
    Valine: 0.95g (123.4% DV)
    Arginine: 2.143g
    Histidine: 0.531g (69% DV)
    Alanine: 1.044g
    Aspartic acid: 1.689g
    Glutamic acid: 3.5g
    Glycine: 0.943g
    Proline: 0.776g
    Serine: 1.049g
    Fatty acids, total trans: 0.14g
    Fatty acids, total saturated: 3.33g
    14:0: 0.03g
    16:0: 2.17g
    18:0: 0.912g
    20:0: 0.093g
    18:1 undifferentiated: 2.203g
    18:2 undifferentiated: 5.835g
    18:3 undifferentiated: 17.83g
    22:0: 0.032g
    14:1: 0.03g
    16:1 undifferentiated: 0.029g
    20:1: 0.046g
    Fatty acids, total monounsaturated: 2.309g
    Fatty acids, total polyunsaturated: 23.665g
    15:0: 0.03g
    17:0: 0.063g
    18:2 n-6 c,c: 5.835g (291.8% DV)
    18:3 n-3 c,c,c (ALA): 17.83g (1371.5% DV)

(12220) Seeds, flaxseed
    100g
    Energy: 534kcal (26.7% DV)
    Energy: 2234kJ
    Calcium, Ca: 255mg (25.5% DV)
    Magnesium, Mg: 392mg (98% DV)
    Phosphorus, P: 642mg (91.7% DV)
    Potassium, K: 813mg (17.3% DV)
    Sodium, Na: 30mg (2% DV)
    Lutein + zeaxanthin: 651µg (6.5% DV)
    Folate, total: 87µg (21.8% DV)
    Folate, food: 87µg
    Folate, DFE: 87µg
    Stigmasterol: 11mg
    Campesterol: 45mg
    Beta-sitosterol: 90mg
    Fiber, total dietary: 27.3g (71.8% DV)
    Selenium, Se: 25.4µg (46.2% DV)
    Vitamin C, total ascorbic acid: 0.6mg (0.7% DV)
    Choline, total: 78.7mg (14.3% DV)
    Vitamin K (phylloquinone): 4.3µg (3.6% DV)
    Betaine: 3.1mg (0.3% DV)
    Protein: 18.29g (15.6% DV)
    Total lipid (fat): 42.16g (92.7% DV)
    Carbohydrate, by difference: 28.88g (10.2% DV)
    Ash: 3.72g
    Sucrose: 1.15g
    Glucose (dextrose): 0.4g
    Water: 6.96g (0.2% DV)
    Sugars, total: 1.55g
    Iron, Fe: 5.73mg (71.6% DV)
    Zinc, Zn: 4.34mg (39.5% DV)
    Vitamin E (alpha-tocopherol): 0.31mg (2.1% DV)
    Tocopherol, gamma: 19.95mg
    Tocopherol, delta: 0.35mg
    Copper, Cu: 1.22mg (135.6% DV)
    Manganese, Mn: 2.482mg (107.9% DV)
    Thiamin: 1.644mg (137% DV)
    Riboflavin: 0.161mg (12.4% DV)
    Niacin: 3.08mg (19.2% DV)
    Pantothenic acid: 0.985mg (19.7% DV)
    Vitamin B-6: 0.473mg (36.4% DV)
    Tryptophan: 0.297g (110% DV)
    Threonine: 0.766g (142.1% DV)
    Isoleucine: 0.896g (116.4% DV)
    Leucine: 1.235g (114.6% DV)
    Lysine: 0.862g (93.3% DV)
    Methionine: 0.37g (37% DV)
    Cystine: 0.34g
    Phenylalanine: 0.957g (88.8% DV)
    Tyrosine: 0.493g
    Valine: 1.072g (139.2% DV)
    Arginine: 1.925g
    Histidine: 0.472g (61.3% DV)
    Alanine: 0.925g
    Aspartic acid: 2.046g
    Glutamic acid: 4.039g
    Glycine: 1.248g
    Proline: 0.806g
    Serine: 0.97g
    Hydroxyproline: 0.175g
    Fatty acids, total saturated: 3.663g
    14:0: 0.008g
    16:0: 2.165g
    18:0: 1.33g
    20:0: 0.052g
    18:1 undifferentiated: 7.359g
    18:2 undifferentiated: 5.903g
    18:3 undifferentiated: 22.813g
    22:0: 0.052g
    16:1 undifferentiated: 0.024g
    20:1: 0.067g
    22:1 undifferentiated: 0.013g
    Fatty acids, total monounsaturated: 7.527g
    Fatty acids, total polyunsaturated: 28.73g
    15:0: 0.005g
    17:0: 0.018g
    24:0: 0.031g
    24:1 c: 0.064g
    20:2 n-6 c,c: 0.007g (0.4% DV)

(14066) Beverages, Protein powder whey based
    700g
    Energy: 2464kcal (123.2% DV)
    Energy: 10304kJ
    Calcium, Ca: 3283mg (328.3% DV)
    Magnesium, Mg: 1365mg (341.2% DV)
    Phosphorus, P: 9247mg (1321% DV)
    Potassium, K: 3500mg (74.5% DV)
    Sodium, Na: 1092mg (72.8% DV)
    Folate, total: 231µg (57.8% DV)
    Folate, food: 231µg
    Folate, DFE: 231µg
    Cholesterol: 112mg
    Fiber, total dietary: 21.7g (57.1% DV)
    Selenium, Se: 186.9µg (339.8% DV)
    Choline, total: 1568mg (285.1% DV)
    Protein: 546.91g (467.4% DV)
    Total lipid (fat): 10.92g (24% DV)
    Carbohydrate, by difference: 43.75g (15.4% DV)
    Ash: 73.85g
    Water: 24.08g (0.7% DV)
    Iron, Fe: 7.91mg (98.9% DV)
    Zinc, Zn: 43.26mg (393.3% DV)
    Vitamin B-12: 17.15µg (714.6% DV)
    Copper, Cu: 0.343mg (38.1% DV)
    Thiamin: 4.263mg (355.2% DV)
    Riboflavin: 14.119mg (1086.1% DV)
    Niacin: 7.952mg (49.7% DV)
    Pantothenic acid: 38.612mg (772.2% DV)
    Vitamin B-6: 4.249mg (326.8% DV)
    Fatty acids, total saturated: 5.467g
    4:0: 0.252g
    6:0: 0.084g
    8:0: 0.056g
    10:0: 0.112g
    12:0: 0.06299999g
    14:0: 0.511g
    16:0: 3.024g
    18:0: 0.994g
    18:1 undifferentiated: 0.9450001g
    18:2 undifferentiated: 1.848g
    18:3 undifferentiated: 0.238g
    16:1 undifferentiated: 0.126g
    Fatty acids, total monounsaturated: 1.106g
    Fatty acids, total polyunsaturated: 2.093g

(14202) Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated
    100g
    Energy: 9kcal (0.4% DV)
    Caffeine: 1mg (0.5% DV)
    Energy: 37kJ
    Calcium, Ca: 2mg (0.2% DV)
    Magnesium, Mg: 80mg (20% DV)
    Phosphorus, P: 7mg (1% DV)
    Potassium, K: 115mg (2.4% DV)
    Sodium, Na: 14mg (0.9% DV)
    Folate, total: 1µg (0.2% DV)
    Folate, food: 1µg
    Folate, DFE: 1µg
    Vitamin C, total ascorbic acid: 0.2mg (0.2% DV)
    Choline, total: 1mg (0.2% DV)
    Vitamin K (phylloquinone): 0.1µg (0.1% DV)
    Protein: 0.1g (0.1% DV)
    Total lipid (fat): 0.18g (0.4% DV)
    Carbohydrate, by difference: 1.69g (0.6% DV)
    Ash: 0.23g
    Water: 97.8g (2.6% DV)
    Iron, Fe: 0.13mg (1.6% DV)
    Zinc, Zn: 0.05mg (0.5% DV)
    Copper, Cu: 0.05mg (5.6% DV)
    Manganese, Mn: 0.05mg (2.2% DV)
    Thiamin: 0.001mg (0.1% DV)
    Riboflavin: 0.177mg (13.6% DV)
    Niacin: 5.207mg (32.5% DV)
    Pantothenic acid: 0.028mg (0.6% DV)
    Vitamin B-6: 0.002mg (0.2% DV)
    Fatty acids, total saturated: 0.092g
    16:0: 0.046g
    18:2 undifferentiated: 0.092g
    Fatty acids, total polyunsaturated: 0.092g
    18:1 c: 0.015g

(14209) Beverages, coffee, brewed, prepared with tap water
    1300g
    Energy: 13kcal (0.6% DV)
    Caffeine: 520mg (260% DV)
    Energy: 26kJ
    Calcium, Ca: 26mg (2.6% DV)
    Magnesium, Mg: 39mg (9.8% DV)
    Phosphorus, P: 39mg (5.6% DV)
    Potassium, K: 637mg (13.6% DV)
    Sodium, Na: 26mg (1.7% DV)
    Folate, total: 26µg (6.5% DV)
    Folate, food: 26µg
    Folate, DFE: 26µg
    Fluoride, F: 1179.1µg (29.5% DV)
    Choline, total: 33.8mg (6.1% DV)
    Vitamin K (phylloquinone): 1.3µg (1.1% DV)
    Protein: 1.56g (1.3% DV)
    Total lipid (fat): 0.26g (0.6% DV)
    Ash: 4.55g
    Water: 1292.07g (34.9% DV)
    Iron, Fe: 0.13mg (1.6% DV)
    Zinc, Zn: 0.26mg (2.4% DV)
    Vitamin E (alpha-tocopherol): 0.13mg (0.9% DV)
    Tocopherol, gamma: 0.13mg
    Tocotrienol, alpha: 0.26mg
    Copper, Cu: 0.026mg (2.9% DV)
    Manganese, Mn: 0.299mg (13% DV)
    Thiamin: 0.182mg (15.2% DV)
    Riboflavin: 0.988mg (76% DV)
    Niacin: 2.483mg (15.5% DV)
    Pantothenic acid: 3.302mg (66% DV)
    Vitamin B-6: 0.013mg (1% DV)
    Threonine: 0.013g (2.4% DV)
    Isoleucine: 0.026g (3.4% DV)
    Leucine: 0.065g (6% DV)
    Lysine: 0.013g (1.4% DV)
    Cystine: 0.026g
    Phenylalanine: 0.039g (3.6% DV)
    Tyrosine: 0.026g
    Valine: 0.039g (5.1% DV)
    Arginine: 0.013g
    Histidine: 0.026g (3.4% DV)
    Alanine: 0.039g
    Aspartic acid: 0.065g
    Glutamic acid: 0.26g
    Glycine: 0.052g
    Proline: 0.052g
    Serine: 0.013g
    Fatty acids, total saturated: 0.026g
    16:0: 0.026g
    18:2 undifferentiated: 0.013g
    Fatty acids, total monounsaturated: 0.195g
    Fatty acids, total polyunsaturated: 0.013g
    18:1 c: 0.195g

(15010) Fish, catfish, channel, wild, raw
    200g
    Energy: 190kcal (9.5% DV)
    Energy: 794kJ
    Calcium, Ca: 28mg (2.8% DV)
    Magnesium, Mg: 46mg (11.5% DV)
    Phosphorus, P: 418mg (59.7% DV)
    Potassium, K: 716mg (15.2% DV)
    Sodium, Na: 86mg (5.7% DV)
    Vitamin A, IU: 100IU
    Retinol: 30µg
    Vitamin A, RAE: 30µg (3.3% DV)
    Vitamin D: 1000IU
    Folate, total: 20µg (5% DV)
    Folate, food: 20µg
    Folate, DFE: 20µg
    Cholesterol: 116mg
    Selenium, Se: 25.2µg (45.8% DV)
    Vitamin D (D2 + D3): 25µg (166.7% DV)
    Vitamin C, total ascorbic acid: 1.4mg (1.6% DV)
    Protein: 32.76g (28% DV)
    Total lipid (fat): 5.64g (12.4% DV)
    Ash: 1.92g
    Water: 160.72g (4.3% DV)
    Iron, Fe: 0.6mg (7.5% DV)
    Zinc, Zn: 1.02mg (9.3% DV)
    Vitamin B-12: 4.46µg (185.8% DV)
    Copper, Cu: 0.068mg (7.6% DV)
    Manganese, Mn: 0.05mg (2.2% DV)
    Thiamin: 0.42mg (35% DV)
    Riboflavin: 0.144mg (11.1% DV)
    Niacin: 3.814mg (23.8% DV)
    Pantothenic acid: 1.53mg (30.6% DV)
    Vitamin B-6: 0.232mg (17.8% DV)
    Tryptophan: 0.366g (135.6% DV)
    Threonine: 1.436g (266.4% DV)
    Isoleucine: 1.51g (196.1% DV)
    Leucine: 2.662g (246.9% DV)
    Lysine: 3.008g (325.5% DV)
    Methionine: 0.97g (96.9% DV)
    Cystine: 0.352g
    Phenylalanine: 1.278g (118.6% DV)
    Tyrosine: 1.106g
    Valine: 1.688g (219.2% DV)
    Arginine: 1.96g
    Histidine: 0.964g (125.2% DV)
    Alanine: 1.982g
    Aspartic acid: 3.354g
    Glutamic acid: 4.89g
    Glycine: 1.572g
    Proline: 1.158g
    Serine: 1.336g
    Fatty acids, total saturated: 1.444g
    14:0: 0.128g
    16:0: 0.884g
    18:0: 0.3g
    18:1 undifferentiated: 1.188g
    18:2 undifferentiated: 0.202g
    18:3 undifferentiated: 0.142g
    20:4 undifferentiated: 0.298g
    22:6 n-3 (DHA): 0.468g (156% DV)
    16:1 undifferentiated: 0.352g
    18:4: 0.026g
    20:1: 0.042g
    20:5 n-3 (EPA): 0.26g (144.4% DV)
    22:1 undifferentiated: 0.016g
    22:5 n-3 (DPA): 0.2g (153.8% DV)
    Fatty acids, total monounsaturated: 1.688g
    Fatty acids, total polyunsaturated: 1.73g

(15076) Fish, salmon, Atlantic, wild, raw
    200g
    Energy: 284kcal (14.2% DV)
    Energy: 1188kJ
    Calcium, Ca: 24mg (2.4% DV)
    Magnesium, Mg: 58mg (14.5% DV)
    Phosphorus, P: 400mg (57.1% DV)
    Potassium, K: 980mg (20.9% DV)
    Sodium, Na: 88mg (5.9% DV)
    Vitamin A, IU: 80IU
    Retinol: 24µg
    Vitamin A, RAE: 24µg (2.7% DV)
    Folate, total: 50µg (12.5% DV)
    Folate, food: 50µg
    Folate, DFE: 50µg
    Cholesterol: 110mg
    Selenium, Se: 73µg (132.7% DV)
    Protein: 39.68g (33.9% DV)
    Total lipid (fat): 12.68g (27.9% DV)
    Ash: 5.08g
    Water: 137g (3.7% DV)
    Iron, Fe: 1.6mg (20% DV)
    Zinc, Zn: 1.28mg (11.6% DV)
    Vitamin B-12: 6.36µg (265% DV)
    Copper, Cu: 0.5mg (55.6% DV)
    Manganese, Mn: 0.032mg (1.4% DV)
    Thiamin: 0.452mg (37.7% DV)
    Riboflavin: 0.76mg (58.5% DV)
    Niacin: 15.72mg (98.3% DV)
    Pantothenic acid: 3.328mg (66.6% DV)
    Vitamin B-6: 1.636mg (125.8% DV)
    Tryptophan: 0.444g (164.4% DV)
    Threonine: 1.74g (322.8% DV)
    Isoleucine: 1.828g (237.4% DV)
    Leucine: 3.226g (299.3% DV)
    Lysine: 3.644g (394.4% DV)
    Methionine: 1.174g (117.3% DV)
    Cystine: 0.426g
    Phenylalanine: 1.55g (143.8% DV)
    Tyrosine: 1.34g
    Valine: 2.044g (265.5% DV)
    Arginine: 2.374g
    Histidine: 1.168g (151.7% DV)
    Alanine: 2.4g
    Aspartic acid: 4.064g
    Glutamic acid: 5.924g
    Glycine: 1.904g
    Proline: 1.404g
    Serine: 1.618g
    Fatty acids, total saturated: 1.962g
    14:0: 0.274g
    16:0: 1.264g
    18:0: 0.424g
    18:1 undifferentiated: 2.702g
    18:2 undifferentiated: 0.344g
    18:3 undifferentiated: 0.59g
    20:4 undifferentiated: 0.534g
    22:6 n-3 (DHA): 2.23g (743.3% DV)
    16:1 undifferentiated: 0.502g
    18:4: 0.166g
    20:1: 0.446g
    20:5 n-3 (EPA): 0.642g (356.7% DV)
    22:1 undifferentiated: 0.558g
    22:5 n-3 (DPA): 0.574g (441.5% DV)
    Fatty acids, total monounsaturated: 4.206g
    Fatty acids, total polyunsaturated: 5.078g

(15084) Fish, salmon, pink, canned, total can contents
    100g
    Energy: 129kcal (6.4% DV)
    Energy: 539kJ
    Calcium, Ca: 215mg (21.5% DV)
    Magnesium, Mg: 30mg (7.5% DV)
    Phosphorus, P: 337mg (48.1% DV)
    Potassium, K: 344mg (7.3% DV)
    Sodium, Na: 403mg (26.9% DV)
    Vitamin A, IU: 57IU
    Retinol: 17µg
    Vitamin A, RAE: 17µg (1.9% DV)
    Vitamin D: 547IU
    Folate, total: 15µg (3.8% DV)
    Folate, food: 15µg
    Folate, DFE: 15µg
    Cholesterol: 55mg
    Selenium, Se: 33.2µg (60.4% DV)
    Vitamin D3 (cholecalciferol): 13.7µg
    Vitamin D (D2 + D3): 13.7µg (91.3% DV)
    Choline, total: 87.8mg (16% DV)
    Vitamin K (phylloquinone): 0.5µg (0.4% DV)
    Protein: 19.68g (16.8% DV)
    Total lipid (fat): 4.97g (10.9% DV)
    Ash: 2.4g
    Water: 74.04g (2% DV)
    Iron, Fe: 0.64mg (8% DV)
    Zinc, Zn: 0.76mg (6.9% DV)
    Vitamin E (alpha-tocopherol): 0.64mg (4.3% DV)
    Vitamin B-12: 4.4µg (183.3% DV)
    Copper, Cu: 0.069mg (7.7% DV)
    Manganese, Mn: 0.024mg (1% DV)
    Thiamin: 0.023mg (1.9% DV)
    Riboflavin: 0.186mg (14.3% DV)
    Niacin: 6.536mg (40.8% DV)
    Pantothenic acid: 0.55mg (11% DV)
    Vitamin B-6: 0.3mg (23.1% DV)
    Tryptophan: 0.212g (78.5% DV)
    Threonine: 1.023g (189.8% DV)
    Isoleucine: 0.916g (119% DV)
    Leucine: 1.5g (139.1% DV)
    Lysine: 1.689g (182.8% DV)
    Methionine: 0.554g (55.3% DV)
    Cystine: 0.152g
    Phenylalanine: 0.811g (75.2% DV)
    Tyrosine: 0.712g
    Valine: 1.056g (137.1% DV)
    Arginine: 1.236g
    Histidine: 0.521g (67.7% DV)
    Alanine: 1.255g
    Aspartic acid: 2.472g
    Glutamic acid: 2.787g
    Glycine: 1.212g
    Proline: 0.832g
    Serine: 0.869g
    Fatty acids, total trans: 0.026g
    Fatty acids, total saturated: 0.862g
    4:0: 0.004g
    8:0: 0.001g
    10:0: 0.008g
    12:0: 0.003g
    14:0: 0.177g
    16:0: 0.518g
    18:0: 0.1g
    20:0: 0.007g
    18:1 undifferentiated: 0.547g
    18:2 undifferentiated: 0.091g
    18:3 undifferentiated: 0.052g
    20:4 undifferentiated: 0.021g
    22:6 n-3 (DHA): 0.669g (223% DV)
    22:0: 0.003g
    14:1: 0.002g
    16:1 undifferentiated: 0.143g
    18:4: 0.143g
    20:1: 0.44g
    20:5 n-3 (EPA): 0.323g (179.4% DV)
    22:1 undifferentiated: 0.053g
    22:5 n-3 (DPA): 0.086g (66.2% DV)
    Fatty acids, total monounsaturated: 1.205g
    Fatty acids, total polyunsaturated: 1.42g
    15:0: 0.024g
    17:0: 0.015g
    24:0: 0.001g
    16:1 t: 0.007g
    18:1 t: 0.009g
    22:1 t: 0.001g
    18:2 t not further defined: 0.01g
    18:2 CLAs: 0.005g
    24:1 c: 0.009g
    20:2 n-6 c,c: 0.015g (0.7% DV)
    16:1 c: 0.136g
    18:1 c: 0.538g
    18:2 n-6 c,c: 0.076g (3.8% DV)
    22:1 c: 0.052g
    18:3 n-6 c,c,c: 0.004g (0.2% DV)
    17:1: 0.01g
    20:3 undifferentiated: 0.013g
    Fatty acids, total trans-monoenoic: 0.017g
    Fatty acids, total trans-polyenoic: 0.01g
    18:3 n-3 c,c,c (ALA): 0.048g (3.7% DV)
    20:3 n-3: 0.008g
    20:3 n-6: 0.006g
    22:4: 0.003g

(16043) Beans, pinto, mature seeds, cooked, boiled, without salt
    100g
    Energy: 143kcal (7.2% DV)
    Energy: 600kJ
    Calcium, Ca: 46mg (4.6% DV)
    Magnesium, Mg: 50mg (12.5% DV)
    Phosphorus, P: 147mg (21% DV)
    Potassium, K: 436mg (9.3% DV)
    Sodium, Na: 1mg (0.1% DV)
    Folate, total: 172µg (43% DV)
    Folate, food: 172µg
    Folate, DFE: 172µg
    Fiber, total dietary: 9g (23.7% DV)
    Fluoride, F: 2.2µg (0.1% DV)
    Selenium, Se: 6.2µg (11.3% DV)
    Vitamin C, total ascorbic acid: 0.8mg (0.9% DV)
    Choline, total: 35.3mg (6.4% DV)
    Vitamin K (phylloquinone): 3.5µg (2.9% DV)
    Betaine: 0.1mg (0% DV)
    Protein: 9.01g (7.7% DV)
    Total lipid (fat): 0.65g (1.4% DV)
    Carbohydrate, by difference: 26.22g (9.2% DV)
    Ash: 1.17g
    Starch: 15.15g
    Sucrose: 0.34g
    Water: 62.95g (1.7% DV)
    Sugars, total: 0.34g
    Iron, Fe: 2.09mg (26.1% DV)
    Zinc, Zn: 0.98mg (8.9% DV)
    Vitamin E (alpha-tocopherol): 0.94mg (6.3% DV)
    Copper, Cu: 0.219mg (24.3% DV)
    Manganese, Mn: 0.453mg (19.7% DV)
    Thiamin: 0.193mg (16.1% DV)
    Riboflavin: 0.062mg (4.8% DV)
    Niacin: 0.318mg (2% DV)
    Pantothenic acid: 0.21mg (4.2% DV)
    Vitamin B-6: 0.229mg (17.6% DV)
    Tryptophan: 0.108g (40% DV)
    Threonine: 0.331g (61.4% DV)
    Isoleucine: 0.426g (55.3% DV)
    Leucine: 0.765g (71% DV)
    Lysine: 0.63g (68.2% DV)
    Methionine: 0.117g (11.7% DV)
    Cystine: 0.084g
    Phenylalanine: 0.531g (49.3% DV)
    Tyrosine: 0.213g
    Valine: 0.519g (67.4% DV)
    Arginine: 0.494g
    Histidine: 0.247g (32.1% DV)
    Alanine: 0.409g
    Aspartic acid: 1.128g
    Glutamic acid: 1.447g
    Glycine: 0.365g
    Proline: 0.515g
    Serine: 0.565g
    Fatty acids, total saturated: 0.136g
    16:0: 0.133g
    18:0: 0.003g
    18:1 undifferentiated: 0.133g
    18:2 undifferentiated: 0.098g
    18:3 undifferentiated: 0.137g
    Fatty acids, total monounsaturated: 0.133g
    Fatty acids, total polyunsaturated: 0.235g

(16399) Peanut butter with omega-3, creamy
    100g
    Energy: 608kcal (30.4% DV)
    Energy: 2542kJ
    Calcium, Ca: 45mg (4.5% DV)
    Magnesium, Mg: 191mg (47.8% DV)
    Phosphorus, P: 426mg (60.9% DV)
    Potassium, K: 780mg (16.6% DV)
    Sodium, Na: 356mg (23.7% DV)
    Fiber, total dietary: 6.1g (16.1% DV)
    Choline, total: 94.5mg (17.2% DV)
    Betaine: 0.6mg (0.1% DV)
    Protein: 24.47g (20.9% DV)
    Total lipid (fat): 54.17g (119.1% DV)
    Carbohydrate, by difference: 17g (6% DV)
    Ash: 3.37g
    Starch: 3.32g
    Sucrose: 3.11g
    Water: 0.99g (0% DV)
    Sugars, total: 3.11g
    Iron, Fe: 1.67mg (20.9% DV)
    Zinc, Zn: 3.08mg (28% DV)
    Vitamin E (alpha-tocopherol): 10.34mg (68.9% DV)
    Tocopherol, beta: 0.28mg
    Tocopherol, gamma: 13.44mg
    Tocopherol, delta: 0.96mg
    Tocotrienol, gamma: 0.19mg
    Copper, Cu: 0.476mg (52.9% DV)
    Manganese, Mn: 1.85mg (80.4% DV)
    Thiamin: 0.055mg (4.6% DV)
    Riboflavin: 0.087mg (6.7% DV)
    Niacin: 12.875mg (80.5% DV)
    Pantothenic acid: 0.87mg (17.4% DV)
    Vitamin B-6: 0.292mg (22.5% DV)
    Fatty acids, total trans: 0.037g
    Fatty acids, total saturated: 9.691g
    8:0: 0.001g
    10:0: 0.02g
    12:0: 0.011g
    14:0: 0.046g
    16:0: 5.317g
    18:0: 1.417g
    20:0: 0.579g
    18:1 undifferentiated: 35.375g
    18:2 undifferentiated: 3.843g
    18:3 undifferentiated: 2.933g
    22:0: 1.329g
    16:1 undifferentiated: 0.058g
    20:1: 1.026g
    22:1 undifferentiated: 0.11g
    22:5 n-3 (DPA): 0.164g (126.2% DV)
    Fatty acids, total monounsaturated: 36.614g
    Fatty acids, total polyunsaturated: 6.95g
    15:0: 0.008g
    17:0: 0.043g
    24:0: 0.92g
    18:1 t: 0.023g
    22:1 t: 0.001g
    18:2 t not further defined: 0.012g
    18:2 CLAs: 0.013g
    20:2 n-6 c,c: 0.007g (0.4% DV)
    16:1 c: 0.058g
    18:1 c: 35.351g
    18:2 n-6 c,c: 3.817g (190.8% DV)
    22:1 c: 0.109g
    18:3 n-6 c,c,c: 0.005g (0.2% DV)
    17:1: 0.044g
    20:3 undifferentiated: 0.004g
    Fatty acids, total trans-monoenoic: 0.025g
    Fatty acids, total trans-polyenoic: 0.012g
    18:3 n-3 c,c,c (ALA): 2.928g (225.2% DV)
    20:3 n-3: 0.002g
    20:3 n-6: 0.003g

(18075) Bread, whole-wheat, commercially prepared
    100g
    Energy: 252kcal (12.6% DV)
    Energy: 1055kJ
    Calcium, Ca: 161mg (16.1% DV)
    Magnesium, Mg: 75mg (18.8% DV)
    Phosphorus, P: 212mg (30.3% DV)
    Potassium, K: 254mg (5.4% DV)
    Sodium, Na: 455mg (30.3% DV)
    Vitamin A, IU: 3IU
    Carotene, beta: 2µg
    Lutein + zeaxanthin: 87µg (0.9% DV)
    Folate, total: 42µg (10.5% DV)
    Folate, food: 42µg
    Folate, DFE: 42µg
    Fiber, total dietary: 6g (15.8% DV)
    Selenium, Se: 25.7µg (46.7% DV)
    Choline, total: 27.2mg (4.9% DV)
    Dihydrophylloquinone: 0.6µg
    Vitamin K (phylloquinone): 7.8µg (6.5% DV)
    Betaine: 126.5mg (12.6% DV)
    Protein: 12.45g (10.6% DV)
    Total lipid (fat): 3.5g (7.7% DV)
    Carbohydrate, by difference: 42.71g (15% DV)
    Ash: 2.32g
    Starch: 28.73g
    Sucrose: 0.03g
    Glucose (dextrose): 1.07g
    Fructose: 2.21g
    Lactose: 0.01g
    Maltose: 1.02g
    Water: 39.01g (1.1% DV)
    Sugars, total: 4.34g
    Iron, Fe: 2.47mg (30.9% DV)
    Zinc, Zn: 1.77mg (16.1% DV)
    Vitamin E (alpha-tocopherol): 2.66mg (17.7% DV)
    Tocopherol, beta: 0.25mg
    Tocopherol, gamma: 0.89mg
    Tocopherol, delta: 0.28mg
    Tocotrienol, alpha: 0.45mg
    Tocotrienol, beta: 1.3mg
    Tocotrienol, gamma: 0.42mg
    Tocotrienol, delta: 0.21mg
    Copper, Cu: 0.227mg (25.2% DV)
    Manganese, Mn: 2.174mg (94.5% DV)
    Thiamin: 0.394mg (32.8% DV)
    Riboflavin: 0.167mg (12.8% DV)
    Niacin: 4.438mg (27.7% DV)
    Pantothenic acid: 0.646mg (12.9% DV)
    Vitamin B-6: 0.215mg (16.5% DV)
    Fatty acids, total trans: 0.02g
    Fatty acids, total saturated: 0.722g
    8:0: 0.002g
    10:0: 0.008g
    12:0: 0.012g
    14:0: 0.008g
    16:0: 0.435g
    18:0: 0.231g
    20:0: 0.007g
    18:1 undifferentiated: 0.584g
    18:2 undifferentiated: 1.446g
    18:3 undifferentiated: 0.139g
    20:4 undifferentiated: 0.004g
    22:0: 0.007g
    16:1 undifferentiated: 0.016g
    20:1: 0.017g
    Fatty acids, total monounsaturated: 0.62g
    Fatty acids, total polyunsaturated: 1.592g
    15:0: 0.003g
    17:0: 0.003g
    24:0: 0.004g
    18:1 t: 0.015g
    18:2 t not further defined: 0.005g
    18:2 CLAs: 0.001g
    20:2 n-6 c,c: 0.002g (0.1% DV)
    16:1 c: 0.016g
    18:1 c: 0.569g
    18:2 n-6 c,c: 1.441g (72% DV)
    18:3 n-6 c,c,c: 0.002g (0.1% DV)
    17:1: 0.002g
    20:3 undifferentiated: 0.001g
    Fatty acids, total trans-monoenoic: 0.015g
    Fatty acids, total trans-polyenoic: 0.005g
    18:3 n-3 c,c,c (ALA): 0.137g (10.5% DV)
    20:3 n-3: 0.001g

(20018) Corn flour, yellow, degermed, unenriched
    100g
    Energy: 375kcal (18.8% DV)
    Energy: 1569kJ
    Calcium, Ca: 2mg (0.2% DV)
    Magnesium, Mg: 18mg (4.5% DV)
    Phosphorus, P: 60mg (8.6% DV)
    Potassium, K: 90mg (1.9% DV)
    Sodium, Na: 1mg (0.1% DV)
    Vitamin A, IU: 214IU
    Vitamin A, RAE: 11µg (1.2% DV)
    Carotene, beta: 97µg
    Carotene, alpha: 63µg
    Lutein + zeaxanthin: 1355µg (13.6% DV)
    Folate, total: 48µg (12% DV)
    Folate, food: 48µg
    Folate, DFE: 48µg
    Fiber, total dietary: 1.9g (5% DV)
    Selenium, Se: 8µg (14.5% DV)
    Vitamin K (phylloquinone): 0.3µg (0.3% DV)
    Protein: 5.59g (4.8% DV)
    Total lipid (fat): 1.39g (3.1% DV)
    Carbohydrate, by difference: 82.75g (29.1% DV)
    Ash: 0.46g
    Water: 9.81g (0.3% DV)
    Sugars, total: 0.64g
    Iron, Fe: 0.91mg (11.4% DV)
    Zinc, Zn: 0.37mg (3.4% DV)
    Vitamin E (alpha-tocopherol): 0.15mg (1% DV)
    Copper, Cu: 0.142mg (15.8% DV)
    Manganese, Mn: 0.056mg (2.4% DV)
    Thiamin: 0.074mg (6.2% DV)
    Riboflavin: 0.058mg (4.5% DV)
    Niacin: 2.656mg (16.6% DV)
    Pantothenic acid: 0.052mg (1% DV)
    Vitamin B-6: 0.097mg (7.5% DV)
    Fatty acids, total saturated: 0.171g
    12:0: 0.001g
    14:0: 0.001g
    16:0: 0.14g
    18:0: 0.025g
    18:1 undifferentiated: 0.274g
    18:2 undifferentiated: 0.673g
    18:3 undifferentiated: 0.022g
    16:1 undifferentiated: 0.004g
    Fatty acids, total monounsaturated: 0.274g
    Fatty acids, total polyunsaturated: 0.695g

(20027) Cornstarch
    400g
    Energy: 1524kcal (76.2% DV)
    Energy: 6376kJ
    Calcium, Ca: 8mg (0.8% DV)
    Magnesium, Mg: 12mg (3% DV)
    Phosphorus, P: 52mg (7.4% DV)
    Potassium, K: 12mg (0.3% DV)
    Sodium, Na: 36mg (2.4% DV)
    Fiber, total dietary: 3.6g (9.5% DV)
    Selenium, Se: 11.2µg (20.4% DV)
    Choline, total: 1.6mg (0.3% DV)
    Protein: 1.04g (0.9% DV)
    Total lipid (fat): 0.2g (0.4% DV)
    Carbohydrate, by difference: 365.08g (128.5% DV)
    Ash: 0.36g
    Water: 33.28g (0.9% DV)
    Iron, Fe: 1.88mg (23.5% DV)
    Zinc, Zn: 0.24mg (2.2% DV)
    Copper, Cu: 0.2mg (22.2% DV)
    Manganese, Mn: 0.212mg (9.2% DV)
    Tryptophan: 0.004g (1.5% DV)
    Threonine: 0.036g (6.7% DV)
    Isoleucine: 0.04g (5.2% DV)
    Leucine: 0.144g (13.4% DV)
    Lysine: 0.024g (2.6% DV)
    Methionine: 0.024g (2.4% DV)
    Cystine: 0.024g
    Phenylalanine: 0.052g (4.8% DV)
    Tyrosine: 0.04g
    Valine: 0.056g (7.3% DV)
    Arginine: 0.048g
    Histidine: 0.032g (4.2% DV)
    Alanine: 0.076g
    Aspartic acid: 0.08g
    Glutamic acid: 0.212g
    Glycine: 0.036g
    Proline: 0.096g
    Serine: 0.048g
    Fatty acids, total saturated: 0.036g
    16:0: 0.036g
    18:0: 0.004g
    18:1 undifferentiated: 0.064g
    18:2 undifferentiated: 0.1g
    Fatty acids, total monounsaturated: 0.064g
    Fatty acids, total polyunsaturated: 0.1g


Nutrient Totals:
13997 (100%) Energy
58530 Energy
7041 (100.6%) Calcium, Ca
27057 (82.2%) Potassium, K
10445 (99.5%) Sodium, Na
373 (13.3%) Phytosterols
2481.2 (64.4%) Choline, total
1493.8 (177.8%) Vitamin K (phylloquinone)
202.2 (2.9%) Betaine
488.1299 (153.3%) Total lipid (fat)
74.74999 (133.5%) Iron, Fe
134.63 (128.2%) Vitamin E (alpha-tocopherol)
2.37 Tocopherol, beta
45.54 Tocopherol, gamma
69.97399 Fatty acids, total saturated
43.096 16:0
17.78 18:0
1.163 20:0
217.143 18:1 undifferentiated
110.541 18:2 undifferentiated
48.68299 18:3 undifferentiated
1.57 22:0
2.952001 16:1 undifferentiated
2.44 20:1
224.176 Fatty acids, total monounsaturated
166.687 Fatty acids, total polyunsaturated
0.168 17:0
0.181 17:1
3.65 Tocopherol, delta
3882 (138.6%) Magnesium, Mg
15382 (313.9%) Phosphorus, P
123733 Vitamin A, IU
6286 (99.8%) Vitamin A, RAE
65449 Carotene, beta
4820 Carotene, alpha
15908 (7.6%) Lycopene
28778 (41.1%) Lutein + zeaxanthin
2799 (100%) Folate, total
17 Folic acid
2783 Folate, food
2706 Folate, DFE
394 Cholesterol
266.1 (100%) Fiber, total dietary
493.5001 (128.2%) Selenium, Se
742.6 (117.9%) Vitamin C, total ascorbic acid
828.5999 (101.2%) Protein
1678.7 (84.4%) Carbohydrate, by difference
173.48 Ash
4825.661 (18.6%) Water
383.8999 Sugars, total
77.08 (100.1%) Zinc, Zn
10.555 (167.5%) Copper, Cu
21.79 (135.3%) Manganese, Mn
11.611 (138.2%) Thiamin
21.86 (240.2%) Riboflavin
113.373 (101.2%) Niacin
62.556 (178.7%) Pantothenic acid
14.371 (157.9%) Vitamin B-6
2.258 (119.5%) Tryptophan
7.381 (195.6%) Threonine
7.699 (142.8%) Isoleucine
13.042 (172.8%) Leucine
12.28 (189.9%) Lysine
4.301001 (61.4%) Methionine
2.32 Cystine
7.641 (101.3%) Phenylalanine
5.342 Tyrosine
9.040999 (167.7%) Valine
11.813 Arginine
4.614 (85.6%) Histidine
10.148 Alanine
19.896 Aspartic acid
27.543 Glutamic acid
8.914 Glycine
7.148 Proline
7.924 Serine
1.65 14:0
141.14 Starch
30.34 Sucrose
149.67 Glucose (dextrose)
129.25 Fructose
0.92 Tocotrienol, alpha
0.64 Tocotrienol, gamma
346 Cryptoxanthin, beta
0.09 Lactose
0.231 Fatty acids, total trans
0.261 10:0
0.844 22:1 undifferentiated
0.976 24:0
11.455 (81.8%) 18:2 n-6 c,c
21.011 (230.9%) 18:3 n-3 c,c,c (ALA)
1470.7 (5.3%) Fluoride, F
7.38 Maltose
0.117 8:0
0.204 12:0
0.404 4:0
0.075 15:0
36.732 18:1 c
0.052 18:1 t
0.217 16:1 c
0.062 Fatty acids, total trans-monoenoic
0.8800001 20:4 undifferentiated
120 Retinol
0.149 6:0
0.339 18:4
1.309 (103.9%) 20:5 n-3 (EPA)
0.032 14:1
11 Stigmasterol
45 Campesterol
90 Beta-sitosterol
0.175 Hydroxyproline
0.073 24:1 c
0.031 (0.2%) 20:2 n-6 c,c
32.37 (192.7%) Vitamin B-12
521 (37.2%) Caffeine
1547 Vitamin D
38.7 (36.9%) Vitamin D (D2 + D3)
3.367 (160.3%) 22:6 n-3 (DHA)
1.024 (112.5%) 22:5 n-3 (DPA)
13.7 Vitamin D3 (cholecalciferol)
0.007 16:1 t
0.002 22:1 t
0.027 18:2 t not further defined
0.019 18:2 CLAs
0.161 22:1 c
0.011 (0.1%) 18:3 n-6 c,c,c
0.018 20:3 undifferentiated
0.027 Fatty acids, total trans-polyenoic
0.011 20:3 n-3
0.009 20:3 n-6
0.003 22:4
0.6 Dihydrophylloquinone
1.3 Tocotrienol, beta
0.21 Tocotrienol, delta