Printed from https://www.nutritionvalue.org Compare nutritional values Maximum nutrition-Lowest calories-lowest carbs nutritional composition per ingredient
Nutrient Nuts, almonds Oysters, canned Seeds, dried, pumpkin and squash seed kernels Brussels sprouts, raw Cheese, Swiss Beef, raw, liver, variety meats and by-products Broccoli, raw Asparagus, raw Weight 50 g 50 g 50 g 100 g 100 g 150 g 200 g 100 g Calories 289.5 37 279.5 43 393 202.5 68 20 Vitamin A, RAE 0 mcg 49 mcg 0.50 mcg 38 mcg 292 mcg 7452 mcg 62 mcg 38 mcg Carotene, alpha 0 mcg 0 mcg 0.50 mcg 6 mcg 1 mcg 16.50 mcg 50 mcg 9 mcg Carotene, beta 0.50 mcg 0 mcg 4.50 mcg 450 mcg 60 mcg 348 mcg 722 mcg 449 mcg Cryptoxanthin, beta 0 mcg 0 mcg 0.50 mcg 0 mcg 2 mcg 19.50 mcg 2 mcg 0 mcg Lutein + zeaxanthin 0.50 mcg 0 mcg 37 mcg 1590 mcg 8 mcg 0 mcg 2806 mcg 710 mcg Lycopene 0 mcg 0 mcg 0 mcg 0 mcg 1 mcg 0 mcg 0 mcg 0 mcg Retinol 0 mcg 49 mcg 0 mcg 0 mcg 287 mcg 7422 mcg 0 mcg 0 mcg Thiamin 0.10 mg 0.08 mg 0.14 mg 0.14 mg 0.01 mg 0.28 mg 0.14 mg 0.14 mg Riboflavin 0.57 mg 0.09 mg 0.08 mg 0.09 mg 0.30 mg 4.13 mg 0.23 mg 0.14 mg Niacin 1.81 mg 0.68 mg 2.49 mg 0.74 mg 0.06 mg 19.76 mg 1.28 mg 0.98 mg Pantothenic acid 0.23 mg 0.38 mg 0.31 mg 10.76 mg 1.15 mg 0.27 mg Vitamin B6 0.07 mg 0.05 mg 0.07 mg 0.22 mg 0.07 mg 1.62 mg 0.35 mg 0.09 mg Vitamin B12 0 mcg 10.39 mcg 0 mcg 0 mcg 3.02 mcg 88.95 mcg 0 mcg 0 mcg Vitamin B12, added 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Folate, DFE 22 mcg 5 mcg 29 mcg 61 mcg 9 mcg 435 mcg 126 mcg 52 mcg Folate, food 22 mcg 5 mcg 29 mcg 61 mcg 9 mcg 435 mcg 126 mcg 52 mcg Folic acid 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Vitamin C 0 mg 2.70 mg 0.90 mg 85 mg 0 mg 1.90 mg 178.40 mg 5.60 mg Vitamin D 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 1.80 mcg 0 mcg 0 mcg Vitamin D3 1.80 mcg Vitamin E (alpha-tocopherol) 12.81 mg 0.46 mg 1.09 mg 0.88 mg 0.60 mg 0.57 mg 1.56 mg 1.13 mg Vitamin E, added 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocopherol, alpha 12.81 mg 0.46 mg 1.09 mg 0.88 mg 0.60 mg 0.57 mg 1.56 mg 1.13 mg Tocopherol, beta 0.12 mg 0.01 mg 0 mg 0.02 mg 0 mg Tocopherol, delta 0.04 mg 0.22 mg 0 mg 0 mg 0 mg Tocopherol, gamma 0.32 mg 17.55 mg 0.11 mg 0.34 mg 0.09 mg Tocotrienol, alpha 0 mg 0 mg 0.08 mg Tocotrienol, beta 0 mg 0 mg 0 mg Tocotrienol, delta 0 mg 0 mg 0 mg Tocotrienol, gamma 0.03 mg 0 mg 0 mg Vitamin K 0 mcg 0.10 mcg 3.60 mcg 177 mcg 1.40 mcg 4.70 mcg 203.20 mcg 41.60 mcg Vitamin K1 0 mcg 0.10 mcg 3.60 mcg 177 mcg 1.40 mcg 4.70 mcg 203.20 mcg 41.60 mcg Vitamin K2 0 mcg Dihydrophylloquinone 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Betaine 0.20 mg 0.80 mg 6.60 mg 0.20 mg 0.60 mg Choline 26.10 mg 44 mg 31.50 mg 19.10 mg 13.80 mg 499.90 mg 37.40 mg 16 mg Calcium 134.50 mg 24.50 mg 23 mg 42 mg 890 mg 7.50 mg 94 mg 24 mg Copper 0.52 mg 2.42 mg 0.67 mg 0.07 mg 0.05 mg 14.63 mg 0.10 mg 0.19 mg Iron 1.85 mg 3.64 mg 4.41 mg 1.40 mg 0.13 mg 7.35 mg 1.46 mg 2.14 mg Magnesium 135 mg 29.50 mg 296 mg 23 mg 33 mg 27 mg 42 mg 14 mg Manganese 1.09 mg 2.27 mg 0.34 mg 0.47 mg 0.42 mg 0.16 mg Phosphorus 240.50 mg 75.50 mg 616.50 mg 69 mg 574 mg 580.50 mg 132 mg 52 mg Potassium 366.50 mg 124.50 mg 404.50 mg 389 mg 71 mg 469.50 mg 632 mg 202 mg Selenium 2.05 mcg 19.45 mcg 4.70 mcg 1.60 mcg 30.10 mcg 59.55 mcg 5 mcg 2.30 mcg Sodium 0.50 mg 61 mg 3.50 mg 25 mg 185 mg 103.50 mg 66 mg 2 mg Zinc 1.56 mg 49.43 mg 3.90 mg 0.42 mg 4.37 mg 6 mg 0.82 mg 0.54 mg Protein 10.57 g 3.83 g 15.12 g 3.38 g 27 g 30.54 g 5.64 g 2.20 g Alanine 0.50 g 0.74 g 1.75 g 0.21 g 0.12 g Arginine 1.23 g 2.68 g 0.20 g 1.86 g 0.38 g 0.09 g Aspartic acid 1.32 g 1.48 g 2.89 g 0.65 g 0.51 g Cystine 0.11 g 0.17 g 0.02 g 0.56 g 0.06 g 0.03 g Glutamic acid 3.10 g 3.09 g 3.92 g 1.08 g 0.23 g Glycine 0.71 g 0.92 g 1.75 g 0.18 g 0.09 g Histidine 0.27 g 0.39 g 0.08 g 0.94 g 0.12 g 0.05 g Hydroxyproline 0.07 g Isoleucine 0.38 g 0.64 g 0.13 g 1.45 g 0.16 g 0.07 g Leucine 0.74 g 1.21 g 0.15 g 2.87 g 0.26 g 0.13 g Lysine 0.28 g 0.62 g 0.15 g 2.41 g 0.27 g 0.10 g Methionine 0.08 g 0.30 g 0.03 g 0.81 g 0.08 g 0.03 g Phenylalanine 0.57 g 0.87 g 0.10 g 1.63 g 0.23 g 0.07 g Proline 0.48 g 0.66 g 1.44 g 0.22 g 0.07 g Serine 0.46 g 0.84 g 1.36 g 0.24 g 0.11 g Threonine 0.30 g 0.50 g 0.12 g 1.30 g 0.18 g 0.08 g Tryptophan 0.10 g 0.29 g 0.04 g 0.40 g 0.07 g 0.03 g Tyrosine 0.23 g 0.55 g 1.21 g 0.10 g 0.05 g Valine 0.43 g 0.79 g 0.15 g 1.89 g 0.25 g 0.12 g Fat 24.96 g 1.34 g 24.52 g 0.30 g 31 g 5.45 g 0.74 g 0.12 g Saturated fatty acids 1.90 g 0.34 g 4.33 g 0.06 g 18.20 g 1.85 g 0.23 g 0.04 g Butanoic acid 0 g 0 g 0 g 0 g 0.68 g 0 g 0 g 0 g Decanoic acid 0 g 0 g 0.00 g 0 g 0.77 g 0 g 0 g 0 g Docosanoic acid 0.00 g 0.03 g 0.01 g 0.01 g 0 g Dodecanoic acid 0 g 0 g 0.00 g 0 g 0.87 g 0 g 0 g 0 g Eicosanoic acid 0.00 g 0.11 g 0 g 0.01 g 0 g Heptadecanoic acid 0.00 g 0.02 g 0.04 g 0 g 0 g Hexadecanoic acid 1.54 g 0.24 g 2.68 g 0.05 g 8.34 g 0.47 g 0.17 g 0.04 g Hexanoic acid 0 g 0 g 0.00 g 0 g 0.54 g 0 g 0 g 0 g Octadecanoic acid 0.35 g 0.03 g 1.44 g 0.00 g 3.18 g 1.29 g 0.04 g 0 g Octanoic acid 0 g 0 g 0 g 0.00 g 0.33 g 0 g 0 g 0 g Pentadecanoic acid 0 g 0.00 g 0.01 g 0 g 0 g Tetracosanoic acid 0 g 0.02 g 0 g Tetradecanoic acid 0.00 g 0.06 g 0.03 g 0 g 2.92 g 0.02 g 0.00 g 0 g Tridecanoic acid 0 g Monounsaturated fatty acids 15.78 g 0.14 g 8.12 g 0.02 g 7.26 g 0.72 g 0.06 g 0 g Cis-hexadecenoic acid 0.11 g 0.02 g Cis-octadecenoic acid 15.65 g 8.05 g Docosenoic acid 0 g 0.01 g 0.00 g 0 g 0.00 g 0 g 0 g 0 g Docosenoic cis acid 0 g Docosenoic trans acid 0.00 g Eicosenoic acid 0.00 g 0.03 g 0.03 g 0 g 0.06 g 0.01 g 0 g 0 g Heptadecenoic acid 0.01 g 0 g 0.02 g 0.00 g 0 g Hexadecenoic acid 0.12 g 0.04 g 0.02 g 0.00 g 0.57 g 0.05 g 0 g 0 g Octadecenoic acid 15.65 g 0.05 g 8.07 g 0.02 g 7.07 g 0.63 g 0.06 g 0 g Pentadecenoic acid 0 g 0 g 0 g 0 g 0 g Tetracosenoic cis acid 0 g 0.00 g Tetradecenoic acid 0 g 0 g 0 g 0 g 0 g Trans-hexadecenoic acid 0.01 g 0 g Trans-octadecenoic acid 0 g 0.01 g Polyunsaturated fatty acids 6.17 g 0.40 g 10.49 g 0.15 g 1.14 g 0.70 g 0.22 g 0.05 g α-linolenic acid n-3 (ALA) 0 g 0.06 g 0.01 g γ-linolenic acid n-6 (GLA) 0 g 0 g 0.01 g 0 g Cis,cis-eicosadienoic n-6 acid 0.00 g 0.00 g 0.01 g 0 g 0 g Linoleic acid n-6 (LA) 6.16 g 10.33 g 0.45 g Docosahexaenoic n-3 acid (DHA) 0 g 0.12 g 0 g 0 g 0 g 0 g 0 g 0 g Docosapentaenoic n-3 acid (DPA) 0 g 0.03 g 0 g 0 g 0.02 g 0 g 0 g 0 g Docosatetraenoic acid 0.00 g Eicosadienoic acid 0 g 0 g 0 g 0 g 0 g Eicosadienoic n-3 acid 0 g Eicosadienoic n-6 acid 0 g Eicosapentaenoic n-3 acid (EPA) 0 g 0.12 g 0 g 0 g 0.01 g 0 g 0 g 0 g Eicosatetraenoic acid 0 g 0.04 g 0.07 g 0.00 g 0.05 g 0.21 g 0 g 0 g Octadecadienoic CLAs acid 0.00 g 0.00 g Octadecadienoic acid 6.16 g 0.03 g 10.36 g 0.04 g 1.08 g 0.45 g 0.10 g 0.04 g Octadecatetraenoic acid 0 g 0.05 g 0 g 0 g 0.00 g 0 g 0 g 0 g Octadecatrienoic acid 0.00 g 0.02 g 0.06 g 0.10 g 0.13 g 0.02 g 0.13 g 0.01 g Trans-octadecadienoic acid 0.00 g 0.02 g Fatty acids, total trans 0.01 g 0.03 g 0 g 0.26 g 0 g 0 g Fatty acids, total trans-monoenoic 0.01 g 0.01 g Fatty acids, total trans-polyenoic 0.00 g 0.02 g Carbohydrate 10.78 g 2.12 g 5.36 g 8.95 g 1.44 g 5.83 g 13.28 g 3.88 g Fiber 6.25 g 0 g 3 g 3.80 g 0 g 0 g 5.20 g 2.10 g Starch 0.36 g 0.73 g 0 g Sugars 2.17 g 0 g 0.70 g 2.20 g 0 g 0 g 3.40 g 1.88 g Fructose 0.06 g 0.07 g 0.93 g 1.36 g 1 g Galactose 0.04 g 0 g 0 g 0 g 0 g Glucose 0.09 g 0.07 g 0.81 g 0.98 g 0.65 g Lactose 0 g 0 g 0 g 0.42 g 0 g Maltose 0.02 g 0 g 0 g 0.42 g 0 g Sucrose 1.98 g 0.56 g 0.46 g 0.20 g 0.23 g Beta-sitosterol 65 mg Campesterol 2.50 mg Cholesterol 0 mg 30 mg 0 mg 0 mg 93 mg 412.50 mg 0 mg 0 mg Phytosterols 24 mg 24 mg Stigmasterol 2 mg Alcohol, ethyl 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Ash 1.49 g 2.39 g 1.37 g 1.97 g 1.74 g 0.58 g Caffeine 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Theobromine 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Water 2.21 g 41.92 g 2.62 g 86 g 37.60 g 106.22 g 178.60 g 93.22 g
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Nuts, almonds and Oysters, canned and Seeds, dried, pumpkin and squash seed kernels and Brussels sprouts, raw and Cheese, Swiss and Beef, raw, liver, variety meats and by-products and Broccoli, raw and Asparagus, raw food comparison.
Daily values are based on a 2000 calorie a day diet.
Recommended daily intake of essential amino acids is provided for 180 lbs person.
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Data from USDA National Nutrient Database.
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