Printed from https://www.nutritionvalue.org Compare nutritional values Karen's diet nutritional composition per ingredient
Nutrient Extra virgin olive oil by QO Onions, raw Bread, made from home recipe or purchased at bakery, whole wheat Lettuce, raw, green leaf Carrots, raw Peppers, raw, red, sweet Salt, table Bragg Nutritional Yeast Pasta, cooked, whole-wheat Tomatoes, raw, grape Broccoli, without salt, drained, boiled, cooked Strawberries, raw Bananas, raw Cauliflower, raw Beans, raw, mature seeds, black Steel cut oats by The Quaker Oats Company Weight 28.35 g 115 g 200 g 150 g 50 g 25 g 3 g 1.50 g 100 g 100 g 200 g 100 g 136 g 100 g 100 g 80 g Calories 226.8 46 496 22.5 20.5 6.5 0 6 149 27 70 32 121.04 25 341 300 Vitamin A, RAE 0 mcg 40 mcg 555 mcg 417.50 mcg 39.25 mcg 0 mcg 0 mcg 0 mcg 154 mcg 1 mcg 4.08 mcg 0 mcg 0 mcg Carotene, alpha 0 mcg 0 mcg 0 mcg 1738.50 mcg 5 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 34 mcg 0 mcg 0 mcg Carotene, beta 1.15 mcg 10 mcg 6664.50 mcg 4142.50 mcg 406 mcg 0 mcg 2 mcg 1858 mcg 7 mcg 35.36 mcg 0 mcg 0 mcg Cryptoxanthin, beta 0 mcg 0 mcg 0 mcg 0 mcg 122.50 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Lutein + zeaxanthin 4.60 mcg 242 mcg 2595 mcg 128 mcg 12.75 mcg 0 mcg 94 mcg 2160 mcg 26 mcg 29.92 mcg 1 mcg 0 mcg Lutein 95 mcg Lycopene 0 mcg 0 mcg 0 mcg 0.50 mcg 0 mcg 0 mcg 0 mcg 4100 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Retinol 0 mcg 40 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Zeaxanthin 9 mcg cis-Lutein/Zeaxanthin 12 mcg cis-Lycopene 554 mcg cis-beta-Carotene 49 mcg trans-beta-Carotene 393 mcg Thiamin 0.05 mg 0.77 mg 0.10 mg 0.03 mg 0.01 mg 0 mg 0.93 mg 0.16 mg 0.07 mg 0.13 mg 0.02 mg 0.04 mg 0.05 mg 0.90 mg Riboflavin 0.03 mg 0.33 mg 0.12 mg 0.03 mg 0.02 mg 0 mg 0.94 mg 0.10 mg 0.07 mg 0.25 mg 0.02 mg 0.10 mg 0.06 mg 0.19 mg Niacin 0.13 mg 6.43 mg 0.56 mg 0.49 mg 0.24 mg 0 mg 5.25 mg 3.13 mg 0.81 mg 1.11 mg 0.39 mg 0.90 mg 0.51 mg 1.96 mg Pantothenic acid 0.14 mg 0.20 mg 0.14 mg 0.08 mg 0 mg 0.27 mg 1.23 mg 0.12 mg 0.45 mg 0.67 mg 0.90 mg Vitamin B6 0.14 mg 0.50 mg 0.14 mg 0.07 mg 0.07 mg 0 mg 1.08 mg 0.09 mg 0.06 mg 0.40 mg 0.05 mg 0.50 mg 0.18 mg 0.29 mg Vitamin B12 0 mcg 0.14 mcg 0 mcg 0 mcg 0 mcg 0 mcg 2.25 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Vitamin B12, added 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Folate, DFE 21.85 mcg 94 mcg 57 mcg 9.50 mcg 11.50 mcg 0 mcg 52.95 mcg 21 mcg 216 mcg 24 mcg 27.20 mcg 57 mcg 444 mcg Folate, food 21.85 mcg 94 mcg 57 mcg 9.50 mcg 11.50 mcg 0 mcg 21 mcg 216 mcg 24 mcg 27.20 mcg 57 mcg 444 mcg Folic acid 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Vitamin C 8.50 mg 0 mg 13.80 mg 3 mg 31.90 mg 0 mg 0 mg 27.20 mg 129.80 mg 58.80 mg 11.80 mg 48.20 mg 0 mg 0 mg Vitamin D 0 mcg 0.40 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Vitamin E (alpha-tocopherol) 0.02 mg 1.06 mg 0.33 mg 0.33 mg 0.40 mg 0 mg 0.23 mg 0.98 mg 2.90 mg 0.29 mg 0.14 mg 0.08 mg 0.21 mg Vitamin E, added 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocopherol, alpha 0.02 mg 1.06 mg 0.33 mg 0.33 mg 0.40 mg 0 mg 0.23 mg 0.98 mg 2.90 mg 0.29 mg 0.14 mg 0.08 mg 0.21 mg Tocopherol, beta 0 mg 0 mg 0.01 mg 0.01 mg 0.08 mg 0.02 mg 0.02 mg 0.01 mg 0 mg 0 mg Tocopherol, delta 0 mg 0.03 mg 0 mg 0 mg 0 mg 0.12 mg 0 mg 0.01 mg 0.01 mg 0 mg Tocopherol, gamma 0 mg 0.61 mg 0 mg 0.04 mg 0.09 mg 0.70 mg 0.50 mg 0.08 mg 0.03 mg 0.20 mg Tocotrienol, alpha 0.05 mg 0 mg 0.01 mg 0 mg 0.18 mg 0 mg 0 mg 0.01 mg 0.08 mg Tocotrienol, beta 0 mg 0 mg 0 mg 0 mg 1.16 mg 0 mg 0 mg 0 mg 0 mg Tocotrienol, delta 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocotrienol, gamma 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Vitamin K 0.50 mcg 3.80 mcg 189.40 mcg 6.60 mcg 1.20 mcg 0 mcg 0.60 mcg 4.20 mcg 282.20 mcg 2.20 mcg 0.70 mcg 15.50 mcg 5.60 mcg Vitamin K1 0.50 mcg 3.80 mcg 189.40 mcg 6.60 mcg 1.20 mcg 0 mcg 0.60 mcg 4.20 mcg 282.20 mcg 2.20 mcg 0.70 mcg 15.50 mcg 5.60 mcg Vitamin K2 0 mcg 0 mcg 0 mcg Dihydrophylloquinone 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Betaine 0.10 mg 0.30 mg 0.20 mg 0 mg 0 mg 0.20 mg 0.20 mg 0.10 mg Choline 7 mg 42.80 mg 20.40 mg 4.40 mg 1.40 mg 0 mg 6.50 mg 9.80 mg 80.20 mg 5.70 mg 13.30 mg 44.30 mg 66.40 mg Calcium 26.45 mg 98 mg 54 mg 16.50 mg 1.75 mg 0.72 mg 13 mg 11 mg 80 mg 16 mg 6.80 mg 22 mg 123 mg 0 mg Copper 0.04 mg 0.51 mg 0.04 mg 0.02 mg 0 mg 0 mg 0.23 mg 0.06 mg 0.12 mg 0.05 mg 0.11 mg 0.04 mg 0.84 mg Fluoride 1.30 mcg 1.60 mcg 0.10 mcg 8 mcg 4.40 mcg 3 mcg 1 mcg Iron 0.24 mg 4.44 mg 1.29 mg 0.15 mg 0.11 mg 0.01 mg 0.15 mg 1.72 mg 0.33 mg 1.34 mg 0.41 mg 0.35 mg 0.42 mg 5.02 mg 3.60 mg Magnesium 11.50 mg 174 mg 19.50 mg 6 mg 3 mg 0.03 mg 54 mg 11.90 mg 42 mg 13 mg 36.72 mg 15 mg 171 mg Manganese 0.15 mg 0.38 mg 0.07 mg 0.03 mg 0.00 mg 1.32 mg 0.12 mg 0.39 mg 0.39 mg 0.37 mg 0.15 mg 1.06 mg Phosphorus 33.35 mg 492 mg 43.50 mg 17.50 mg 6.50 mg 0 mg 127 mg 28 mg 134 mg 24 mg 29.92 mg 44 mg 352 mg Potassium 167.90 mg 530 mg 291 mg 160 mg 52.75 mg 0.24 mg 32.10 mg 96 mg 260 mg 586 mg 153 mg 486.88 mg 299 mg 1483 mg Selenium 0.57 mcg 76.40 mcg 0.90 mcg 0.05 mcg 0.03 mcg 0 mcg 36.30 mcg 3.20 mcg 0.40 mcg 1.36 mcg 0.60 mcg 3.20 mcg Sodium 0 mg 4.60 mg 1216 mg 42 mg 34.50 mg 1 mg 1162.74 mg 4 mg 6 mg 82 mg 1 mg 1.36 mg 30 mg 5 mg 0 mg Zinc 0.20 mg 3.54 mg 0.27 mg 0.12 mg 0.06 mg 0 mg 1.34 mg 0.20 mg 0.90 mg 0.14 mg 0.20 mg 0.27 mg 3.65 mg Protein 0 g 1.27 g 18.44 g 2.04 g 0.47 g 0.25 g 0 g 0.75 g 5.99 g 0.83 g 4.76 g 0.67 g 1.48 g 1.92 g 21.60 g 10 g Alanine 0.02 g 0.08 g 0.06 g 0.01 g 0 g 0.19 g 0.23 g 0.03 g 0.05 g 0.12 g 0.91 g Arginine 0.12 g 0.11 g 0.04 g 0.01 g 0 g 0.21 g 0.40 g 0.03 g 0.07 g 0.09 g 1.34 g Aspartic acid 0.10 g 0.21 g 0.10 g 0.07 g 0 g 0.27 g 0.66 g 0.15 g 0.17 g 0.18 g 2.61 g Cystine 0.01 g 0.02 g 0.04 g 0.01 g 0 g 0.12 g 0.06 g 0.01 g 0.01 g 0.02 g 0.23 g Glutamic acid 0.30 g 0.27 g 0.18 g 0.05 g 0 g 2.07 g 1.10 g 0.10 g 0.21 g 0.26 g 3.29 g Glycine 0.03 g 0.09 g 0.02 g 0.01 g 0 g 0.22 g 0.20 g 0.03 g 0.05 g 0.07 g 0.84 g Histidine 0.02 g 0.03 g 0.02 g 0.00 g 0 g 0.14 g 0.13 g 0.01 g 0.10 g 0.06 g 0.60 g Isoleucine 0.02 g 0.13 g 0.04 g 0.01 g 0 g 0.23 g 0.18 g 0.02 g 0.04 g 0.07 g 0.95 g Leucine 0.03 g 0.12 g 0.05 g 0.01 g 0 g 0.41 g 0.29 g 0.03 g 0.09 g 0.11 g 1.73 g Lysine 0.04 g 0.13 g 0.05 g 0.01 g 0 g 0.13 g 0.31 g 0.03 g 0.07 g 0.22 g 1.48 g Methionine 0.00 g 0.02 g 0.01 g 0.00 g 0 g 0.10 g 0.09 g 0.00 g 0.01 g 0.02 g 0.33 g Phenylalanine 0.03 g 0.08 g 0.03 g 0.01 g 0 g 0.30 g 0.23 g 0.02 g 0.07 g 0.07 g 1.17 g Proline 0.01 g 0.07 g 0.03 g 0.01 g 0 g 0.64 g 0.22 g 0.02 g 0.04 g 0.07 g 0.92 g Serine 0.02 g 0.06 g 0.03 g 0.01 g 0 g 0.29 g 0.26 g 0.03 g 0.05 g 0.09 g 1.18 g Threonine 0.02 g 0.09 g 0.10 g 0.01 g 0 g 0.16 g 0.19 g 0.02 g 0.04 g 0.08 g 0.91 g Tryptophan 0.02 g 0.01 g 0.01 g 0.00 g 0 g 0.08 g 0.07 g 0.01 g 0.01 g 0.02 g 0.26 g Tyrosine 0.02 g 0.05 g 0.02 g 0.00 g 0 g 0.16 g 0.12 g 0.02 g 0.01 g 0.05 g 0.61 g Valine 0.02 g 0.10 g 0.04 g 0.01 g 0 g 0.26 g 0.28 g 0.02 g 0.06 g 0.12 g 1.13 g Fat 26.46 g 0.12 g 8.14 g 0.23 g 0.12 g 0.07 g 0 g 0 g 1.71 g 0.63 g 0.82 g 0.30 g 0.45 g 0.28 g 1.42 g 5 g Saturated fatty acids 3.78 g 0.05 g 2.79 g 0.03 g 0.02 g 0.01 g 0 g 0.24 g 0.16 g 0.01 g 0.15 g 0.13 g 0.37 g 1 g Butanoic acid 0 g 0.09 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Decanoic acid 0 g 0.08 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0.00 g 0.02 g 0 g Docosanoic acid 0 g 0 g 0 g 0.00 g 0.01 g 0.00 g Dodecanoic acid 0 g 0.09 g 0 g 0 g 0 g 0 g 0 g 0.00 g 0 g 0.00 g 0 g 0 g Eicosanoic acid 0 g 0 g 0 g 0.00 g 0.01 g 0.00 g Heptadecanoic acid 0 g 0 g 0 g 0.00 g 0 g 0.00 g Hexadecanoic acid 0.04 g 1.52 g 0.03 g 0.01 g 0.01 g 0 g 0.21 g 0.11 g 0.01 g 0.14 g 0.09 g 0.34 g Hexanoic acid 0 g 0.06 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Octadecanoic acid 0.01 g 0.59 g 0.00 g 0.00 g 0.00 g 0 g 0.02 g 0.03 g 0.00 g 0.01 g 0.01 g 0.02 g Octanoic acid 0 g 0.04 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Pentadecanoic acid 0 g 0 g 0 g 0.00 g 0 g 0.00 g Tetracosanoic acid 0 g 0 g 0 g 0.00 g 0.00 g Tetradecanoic acid 0.01 g 0.26 g 0 g 0 g 0 g 0 g 0.00 g 0 g 0 g 0.00 g 0 g 0.00 g Monounsaturated fatty acids 18.90 g 0.01 g 2.01 g 0.01 g 0.01 g 0.00 g 0 g 0.18 g 0.08 g 0.04 g 0.04 g 0.03 g 0.12 g 2 g Cis-hexadecenoic acid 0.00 g 0.00 g Cis-octadecenoic acid 0.17 g 0.03 g Docosenoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Docosenoic cis acid 0 g 0 g Docosenoic trans acid 0 g 0 g Eicosenoic acid 0 g 0.02 g 0 g 0 g 0 g 0 g 0.01 g 0 g 0 g 0 g 0 g 0 g Heptadecenoic acid 0 g 0 g 0 g 0 g 0.00 g 0 g Hexadecenoic acid 0 g 0.09 g 0.00 g 0.00 g 0.00 g 0 g 0.00 g 0.02 g 0.00 g 0.01 g 0.00 g 0 g Octadecenoic acid 0.01 g 1.92 g 0.01 g 0.01 g 0.00 g 0 g 0.17 g 0.06 g 0.04 g 0.03 g 0.03 g 0.12 g Pentadecenoic acid 0 g 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 0.00 g Trans-hexadecenoic acid 0 g 0 g Trans-octadecenoic acid 0 g Polyunsaturated fatty acids 2.83 g 0.02 g 2.13 g 0.12 g 0.05 g 0.04 g 0 g 0.57 g 0.34 g 0.15 g 0.10 g 0.03 g 0.61 g 2 g α-linolenic acid n-3 (ALA) 0.04 g 0.01 g γ-linolenic acid n-6 (GLA) 0 g 0 g 0 g Cis,cis-eicosadienoic n-6 acid 0 g 0 g 0 g 0 g 0 g 0 g Linoleic acid n-6 (LA) 0.54 g 0.01 g Docosahexaenoic n-3 acid (DHA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Docosapentaenoic n-3 acid (DPA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Docosatetraenoic acid 0 g 0 g Eicosadienoic acid 0 g 0 g 0 g 0 g 0 g 0 g Eicosadienoic n-3 acid 0 g 0 g Eicosadienoic n-6 acid 0 g 0 g Eicosapentaenoic n-3 acid (EPA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Eicosatetraenoic acid 0 g 0.00 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Octadecadienoic CLAs acid 0 g 0.00 g Octadecadienoic acid 0.01 g 1.99 g 0.04 g 0.05 g 0.03 g 0 g 0.54 g 0.10 g 0.09 g 0.06 g 0.02 g 0.33 g Octadecatetraenoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Octadecatrienoic acid 0.01 g 0.14 g 0.09 g 0.00 g 0.01 g 0 g 0.04 g 0.24 g 0.07 g 0.04 g 0.01 g 0.28 g Trans-octadecadienoic acid 0 g 0 g Trans-octadecatrienoic acid 0 g Fatty acids, total trans 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Fatty acids, total trans-monoenoic 0 g 0 g Fatty acids, total trans-polyenoic 0 g 0 g Carbohydrate 0 g 10.74 g 94.88 g 4.30 g 4.79 g 1.51 g 0 g 0.45 g 30.07 g 5.51 g 14.36 g 7.68 g 31.06 g 4.97 g 62.36 g 54 g Fiber 1.96 g 13.60 g 1.95 g 1.40 g 0.53 g 0 g 0.30 g 3.90 g 2.10 g 6.60 g 2 g 3.54 g 2 g 15.50 g 8 g Starch 0 g 0 g 0.71 g 0 g 25.51 g 0 g 0.04 g 7.32 g Sugars 4.88 g 6.74 g 1.17 g 2.37 g 1.05 g 0 g 0.75 g 2.78 g 4.89 g 16.63 g 1.91 g 2.12 g 2 g Fructose 1.48 g 0.65 g 0.28 g 0.56 g 0.07 g 1.48 g 2.44 g 6.60 g 0.97 g Galactose 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Glucose 2.27 g 0.54 g 0.29 g 0.48 g 0.07 g 0.98 g 1.99 g 6.77 g 0.94 g Lactose 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Maltose 0 g 0 g 0 g 0 g 0.40 g 0 g 0 g 0.01 g 0 g Sucrose 1.14 g 0 g 1.79 g 0 g 0.20 g 0.16 g 0.47 g 3.25 g 0 g Cholesterol 0 mg 0 mg 8 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Phytosterols 17.25 mg 57 mg 0 mg 12 mg 21.76 mg 18 mg Alcohol, ethyl 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Ash 0.40 g 0.93 g 0.48 g 0.12 g 2.99 g 0.44 g 0.56 g 1.54 g 0.40 g 1.12 g 0.76 g 3.60 g Caffeine 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Choline, free 8 mg Choline, from glycerophosphocholine 0 mg Choline, from phosphocholine 0.60 mg Choline, from phosphotidyl choline 1.20 mg Choline, from sphingomyelin 0 mg Cryptoxanthin, alpha 0 mcg Fiber, insoluble 4 g Fiber, soluble 4 g Nitrogen 0.13 g Theobromine 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Water 102.48 g 73.04 g 142.47 g 44.15 g 23.05 g 0.01 g 61.80 g 92.50 g 178.50 g 90.95 g 101.88 g 92.07 g 11.02 g
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Extra virgin olive oil by QO and Onions, raw and Bread, made from home recipe or purchased at bakery, whole wheat and Lettuce, raw, green leaf and Carrots, raw and Peppers, raw, red, sweet and Salt, table and Bragg Nutritional Yeast and Pasta, cooked, whole-wheat and Tomatoes, raw, grape and Broccoli, without salt, drained, boiled, cooked and Strawberries, raw and Bananas, raw and Cauliflower, raw and Beans, raw, mature seeds, black and Steel cut oats by The Quaker Oats Company 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.
Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors.
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Data from USDA National Nutrient Database.
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