Printed from https://www.nutritionvalue.org Compare nutritional values Ann s Healthy Diet nutritional composition per ingredient
Nutrient Avocados, California, raw Crackers, rye, crispbread Tomatoes, year round average, raw, ripe, red Yogurt, lowfat, plain, Greek Blueberries, raw Milk, whole, fluid, buttermilk Pasta, dry, whole-wheat Nutritional yeast superfoods by FOODS ALIVE Cheese, hard, parmesan Oil, salad or cooking, olive Liver paste or pate, chicken Carrots, raw Tomato products, with salt added, puree, canned Kiwifruit, raw, green Weight 136 g 50 g 123 g 150 g 100 g 245 g 125 g 11 g 37.50 g 13.50 g 50 g 61 g 100 g 69 g Calories 227.12 183 22.14 109.5 57 151.9 440 44 147 119.34 100.5 25.01 38 42.09 Vitamin A, RAE 9.52 mcg 0 mcg 51.66 mcg 135 mcg 3 mcg 115.15 mcg 77.62 mcg 0 mcg 108.50 mcg 509.35 mcg 26 mcg 2.76 mcg Carotene, alpha 32.64 mcg 0 mcg 124.23 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 2120.97 mcg 0 mcg 0 mcg Carotene, beta 85.68 mcg 0 mcg 552.27 mcg 9 mcg 32 mcg 17.15 mcg 24.75 mcg 0 mcg 0 mcg 5053.85 mcg 306 mcg 35.88 mcg Cryptoxanthin, beta 36.72 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Lutein + zeaxanthin 368.56 mcg 97 mcg 151.29 mcg 1.50 mcg 80 mcg 0 mcg 0 mcg 0 mcg 0 mcg 156.16 mcg 0 mcg 84.18 mcg Lycopene 0 mcg 0 mcg 3164.79 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0.61 mcg 21754 mcg 0 mcg Retinol 0 mcg 0 mcg 0 mcg 135 mcg 0 mcg 112.70 mcg 0 mcg 75.38 mcg 0 mcg 108.50 mcg 0 mcg 0 mcg 0 mcg Thiamin 0.10 mg 0.12 mg 0.05 mg 0.07 mg 0.04 mg 0.12 mg 0.51 mg 0.22 mg 0.01 mg 0 mg 0.03 mg 0.04 mg 0.03 mg 0.02 mg Riboflavin 0.19 mg 0.07 mg 0.02 mg 0.35 mg 0.04 mg 0.42 mg 0.27 mg 0.06 mg 0.12 mg 0 mg 0.70 mg 0.04 mg 0.08 mg 0.02 mg Niacin 2.60 mg 0.52 mg 0.73 mg 0.29 mg 0.42 mg 0.22 mg 10.86 mg 11 mg 0.10 mg 0 mg 3.76 mg 0.60 mg 1.47 mg 0.23 mg Pantothenic acid 1.99 mg 0.34 mg 0.11 mg 0.70 mg 0.12 mg 0.93 mg 1.09 mg 24.20 mg 0.17 mg 0 mg 0.17 mg 0.44 mg 0.13 mg Vitamin B6 0.39 mg 0.10 mg 0.10 mg 0.08 mg 0.05 mg 0.09 mg 0.35 mg 7.04 mg 0.03 mg 0 mg 0.13 mg 0.08 mg 0.13 mg 0.04 mg Vitamin B12 0 mcg 0 mcg 0 mcg 0.78 mcg 0 mcg 1.13 mcg 0 mcg 0.45 mcg 0 mcg 4.04 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 Folate, DFE 121.04 mcg 32.50 mcg 18.45 mcg 18 mcg 6 mcg 12.25 mcg 86.25 mcg 2.62 mcg 0 mcg 160.50 mcg 11.59 mcg 11 mcg 17.25 mcg Folate, food 121.04 mcg 11 mcg 18.45 mcg 18 mcg 6 mcg 12.25 mcg 86.25 mcg 2.62 mcg 0 mcg 160.50 mcg 11.59 mcg 11 mcg 17.25 mcg Folic acid 0 mcg 12.50 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 12 mg 0 mg 16.90 mg 1.20 mg 9.70 mg 0 mg 0 mg 0 mg 0 mg 5 mg 3.60 mg 10.60 mg 64 mg Vitamin D 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 3.19 mcg 0 mcg 0.19 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Vitamin D3 3.19 mcg 0.19 mcg Vitamin E (alpha-tocopherol) 2.68 mg 0.41 mg 0.66 mg 0.06 mg 0.57 mg 0.17 mg 0.57 mg 0.08 mg 1.94 mg 0.49 mg 0.40 mg 1.97 mg 1.01 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 Tocopherol, alpha 2.68 mg 0.41 mg 0.66 mg 0.06 mg 0.57 mg 0.17 mg 0.57 mg 0.08 mg 1.94 mg 0.49 mg 0.40 mg 1.97 mg 1.01 mg Tocopherol, beta 0.05 mg 0.01 mg 0.01 mg 0.28 mg 0.01 mg 0.01 mg 0 mg 0 mg Tocopherol, delta 0.03 mg 0 mg 0.03 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocopherol, gamma 0.44 mg 0.15 mg 0.36 mg 1.09 mg 0.11 mg 0 mg 0.24 mg 0.02 mg Tocotrienol, alpha 0.01 mg 0.01 mg 0 mg 0.50 mg 0.01 mg 0 mg Tocotrienol, beta 0 mg 0 mg 0 mg 3.49 mg 0 mg 0 mg Tocotrienol, delta 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocotrienol, gamma 0 mg 0 mg 0.07 mg 0 mg 0 mg 0.07 mg Vitamin K 28.60 mcg 3 mcg 9.70 mcg 0.30 mcg 19.30 mcg 0.70 mcg 1.80 mcg 0.60 mcg 8.10 mcg 0 mcg 8.10 mcg 3.40 mcg 27.80 mcg Vitamin K1 28.60 mcg 3 mcg 9.70 mcg 0.30 mcg 19.30 mcg 0.70 mcg 1.80 mcg 0.60 mcg 8.10 mcg 0 mcg 8.10 mcg 3.40 mcg 27.80 mcg Vitamin K2 0 mcg Dihydrophylloquinone 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Betaine 1 mg 0.10 mg 0.20 mg 0 mg 0.20 mg 0.20 mg 0.30 mg Choline 19.30 mg 10.10 mg 8.20 mg 22.80 mg 6 mg 35.80 mg 5.80 mg 0 mg 114.40 mg 5.40 mg 17.60 mg 5.40 mg Calcium 17.68 mg 15.50 mg 12.30 mg 172.50 mg 6 mg 281.75 mg 36.25 mg 14.63 mg 444 mg 0.14 mg 5 mg 20.13 mg 18 mg 23.46 mg Copper 0.23 mg 0.13 mg 0.07 mg 0.03 mg 0.06 mg 0.06 mg 0.62 mg 0.09 mg 0.01 mg 0 mg 0.09 mg 0.03 mg 0.29 mg 0.09 mg Fluoride 2.80 mcg 2 mcg Iron 0.83 mg 1.22 mg 0.33 mg 0.06 mg 0.28 mg 0.07 mg 4.53 mg 0.53 mg 0.31 mg 0.08 mg 4.59 mg 0.18 mg 1.78 mg 0.21 mg Magnesium 39.44 mg 39 mg 13.53 mg 16.50 mg 6 mg 24.50 mg 160 mg 14.63 mg 16.50 mg 0 mg 6.50 mg 7.32 mg 23 mg 11.73 mg Manganese 0.20 mg 1.24 mg 0.14 mg 0.01 mg 0.34 mg 0.01 mg 3.73 mg 0.11 mg 0.01 mg 0 mg 0.09 mg 0.17 mg 0.07 mg Phosphorus 73.44 mg 134.50 mg 29.52 mg 205.50 mg 12 mg 208.25 mg 428.75 mg 124.63 mg 260.25 mg 0 mg 87.50 mg 21.35 mg 40 mg 23.46 mg Potassium 689.52 mg 159.50 mg 291.51 mg 211.50 mg 77 mg 330.75 mg 542.50 mg 234.63 mg 34.50 mg 0.14 mg 47.50 mg 195.20 mg 439 mg 215.28 mg Selenium 0.54 mcg 18.30 mcg 0 mcg 18.60 mcg 0.10 mcg 9.06 mcg 97 mcg 8.44 mcg 0 mcg 23.05 mcg 0.06 mcg 0.70 mcg 0.14 mcg Sodium 10.88 mg 205 mg 6.15 mg 51 mg 1 mg 257.25 mg 7.50 mg 3.63 mg 440.62 mg 0.27 mg 193 mg 42.09 mg 202 mg 2.07 mg Zinc 0.92 mg 1.20 mg 0.21 mg 0.90 mg 0.16 mg 0.93 mg 3.71 mg 2.31 mg 1.03 mg 0 mg 1.07 mg 0.15 mg 0.36 mg 0.10 mg Protein 2.67 g 3.95 g 1.08 g 14.93 g 0.74 g 7.86 g 17.34 g 5.87 g 13.41 g 0 g 6.72 g 0.57 g 1.65 g 0.79 g Alanine 0.14 g 0.17 g 0.03 g 0.34 g 0.03 g 0.27 g 0.39 g 0 g 0.07 g 0.05 g 0.04 g Arginine 0.12 g 0.18 g 0.03 g 0.24 g 0.04 g 0.23 g 0.49 g 0 g 0.06 g 0.03 g 0.06 g Aspartic acid 0.32 g 0.28 g 0.17 g 0.62 g 0.06 g 0.67 g 0.84 g 0 g 0.12 g 0.28 g 0.09 g Cystine 0.04 g 0.08 g 0.01 g 0.07 g 0.01 g 0.05 g 0.09 g 0 g 0.05 g 0.01 g 0.02 g Glutamic acid 0.38 g 1.08 g 0.53 g 1.54 g 0.09 g 1.77 g 3.08 g 0 g 0.22 g 0.81 g 0.13 g Glycine 0.14 g 0.15 g 0.02 g 0.19 g 0.03 g 0.16 g 0.23 g 0 g 0.03 g 0.03 g 0.04 g Histidine 0.07 g 0.09 g 0.02 g 0.20 g 0.01 g 0.24 g 0.52 g 0 g 0.02 g 0.03 g 0.02 g Isoleucine 0.11 g 0.16 g 0.02 g 0.43 g 0.02 g 0.41 g 0.71 g 0 g 0.05 g 0.03 g 0.04 g Leucine 0.19 g 0.28 g 0.03 g 0.79 g 0.04 g 0.74 g 1.29 g 0 g 0.06 g 0.05 g 0.05 g Lysine 0.17 g 0.15 g 0.03 g 0.71 g 0.01 g 0.66 g 1.24 g 0 g 0.06 g 0.05 g 0.04 g Methionine 0.05 g 0.06 g 0.01 g 0.23 g 0.01 g 0.21 g 0.36 g 0 g 0.01 g 0.01 g 0.02 g Phenylalanine 0.13 g 0.20 g 0.03 g 0.43 g 0.03 g 0.41 g 0.72 g 0 g 0.04 g 0.04 g 0.03 g Proline 0.13 g 0.41 g 0.02 g 0.93 g 0.03 g 0.78 g 1.57 g 0 g 0.03 g 0.04 g 0.03 g Serine 0.15 g 0.21 g 0.03 g 0.49 g 0.02 g 0.47 g 0.78 g 0 g 0.03 g 0.04 g 0.04 g Threonine 0.10 g 0.14 g 0.03 g 0.32 g 0.02 g 0.34 g 0.49 g 0 g 0.12 g 0.04 g 0.03 g Tryptophan 0.03 g 0.05 g 0.01 g 0.04 g 0.00 g 0.10 g 0.18 g 0 g 0.01 g 0.01 g 0.01 g Tyrosine 0.07 g 0.08 g 0.02 g 0.40 g 0.01 g 0.40 g 0.75 g 0 g 0.03 g 0.02 g 0.02 g Valine 0.14 g 0.20 g 0.02 g 0.65 g 0.03 g 0.51 g 0.92 g 0 g 0.04 g 0.03 g 0.04 g Fat 20.96 g 0.65 g 0.25 g 2.88 g 0.33 g 8.11 g 3.66 g 0.73 g 9.38 g 13.50 g 6.55 g 0.15 g 0.21 g 0.36 g Saturated fatty acids 2.89 g 0.07 g 0.03 g 1.84 g 0.03 g 4.65 g 0.54 g 0 g 5.57 g 1.86 g 2 g 0.02 g 0.03 g 0.02 g Butanoic acid 0 g 0 g 0.07 g 0 g 0.19 g 0 g 0.49 g 0 g 0 g 0 g 0 g 0 g Decanoic acid 0 g 0 g 0 g 0.10 g 0 g 0.19 g 0 g 0.24 g 0 g 0 g 0 g 0 g 0 g Docosanoic acid 0 g 0 g 0 g 0.01 g 0.02 g 0 g Dodecanoic acid 0 g 0 g 0 g 0.09 g 0 g 0.19 g 0 g 0.33 g 0 g 0 g 0 g 0 g 0 g Eicosanoic acid 0 g 0.01 g 0 g 0.01 g 0.06 g 0 g Heptadecanoic acid 0 g 0.02 g 0 g 0.00 g 0.00 g 0 g Hexadecanoic acid 2.82 g 0.07 g 0.03 g 0.85 g 0.02 g 2.07 g 0.47 g 2.61 g 1.52 g 1.40 g 0.02 g 0.02 g 0.01 g Hexanoic acid 0 g 0 g 0.05 g 0 g 0.19 g 0 g 0.18 g 0 g 0 g 0 g 0 g 0 g Octadecanoic acid 0.07 g 0.00 g 0.01 g 0.29 g 0.01 g 0.91 g 0.04 g 0.86 g 0.26 g 0.51 g 0.00 g 0.01 g 0.01 g Octanoic acid 0.00 g 0 g 0 g 0.04 g 0 g 0.19 g 0 g 0.10 g 0 g 0 g 0 g 0 g 0 g Pentadecanoic acid 0 g 0.03 g 0 g 0.01 g 0 g Tetracosanoic acid 0 g 0 g 0 g 0.01 g 0 g 0 g Tetradecanoic acid 0 g 0.00 g 0 g 0.29 g 0 g 0.74 g 0.01 g 1.09 g 0 g 0.04 g 0 g 0 g 0 g Tridecanoic acid 0 g Monounsaturated fatty acids 13.33 g 0.08 g 0.04 g 0.73 g 0.05 g 2.03 g 0.45 g 2.82 g 9.85 g 2.64 g 0.01 g 0.03 g 0.03 g Cis-hexadecenoic acid 0.04 g 0.00 g Cis-octadecenoic acid 0.57 g 0.42 g Docosenoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0.00 g 0 g 0 g 0 g 0 g 0 g 0 g Docosenoic cis acid 0 g 0.00 g Docosenoic trans acid 0 g 0 g Eicosenoic acid 0.03 g 0.00 g 0 g 0.01 g 0 g 0 g 0.02 g 0 g 0.04 g 0 g 0 g 0 g 0 g Heptadecenoic acid 0.01 g 0.01 g 0.00 g 0.02 g 0 g Hexadecenoic acid 0.95 g 0.01 g 0.00 g 0.05 g 0.00 g 0 g 0.00 g 0.15 g 0.17 g 0.31 g 0.00 g 0 g 0 g Octadecenoic acid 12.33 g 0.07 g 0.04 g 0.64 g 0.05 g 2.03 g 0.42 g 2.50 g 9.62 g 2.25 g 0.01 g 0.03 g 0.03 g Pentadecenoic acid 0 g 0 g 0 g 0 g Tetracosenoic cis acid 0 g 0.00 g Tetradecenoic acid 0 g 0.03 g 0 g 0 g 0 g 0 g Trans-hexadecenoic acid 0.01 g 0 g Trans-octadecenoic acid 0.07 g 0 g Polyunsaturated fatty acids 2.47 g 0.28 g 0.10 g 0.11 g 0.15 g 0.48 g 1.42 g 0.21 g 1.42 g 1.23 g 0.06 g 0.09 g 0.20 g α-linolenic acid n-3 (ALA) 0.15 g 0.01 g 0.09 g γ-linolenic acid n-6 (GLA) 0.02 g 0 g 0 g Cis,cis-eicosadienoic n-6 acid 0 g 0 g 0.00 g 0 g Linoleic acid n-6 (LA) 0.07 g 1.33 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 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 0 g Docosatetraenoic acid 0 g 0 g Eicosadienoic acid 0.02 g 0.00 g 0 g 0 g Eicosadienoic n-3 acid 0 g 0 g Eicosadienoic n-6 acid 0.00 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 0 g Eicosatetraenoic acid 0 g 0 g 0 g 0.00 g 0 g 0 g 0.00 g 0 g 0 g 0.05 g 0 g 0 g 0 g Octadecadienoic CLAs acid 0.01 g 0 g Octadecadienoic acid 2.28 g 0.24 g 0.10 g 0.10 g 0.09 g 0.30 g 1.33 g 0.10 g 1.32 g 1.08 g 0.06 g 0.08 g 0.17 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 0 g Octadecatrienoic acid 0.17 g 0.04 g 0.00 g 0.01 g 0.06 g 0.19 g 0.09 g 0.11 g 0.10 g 0.05 g 0.00 g 0.00 g 0.03 g Trans-octadecadienoic acid 0.01 g 0.00 g Trans-octadecatrienoic acid 0 g 0 g Fatty acids, total trans 0 g 0 g 0.09 g 0 g 0.00 g 0 g 0 g 0 g 0 g Fatty acids, total trans-monoenoic 0.08 g 0 g Fatty acids, total trans-polyenoic 0.01 g 0.00 g Carbohydrate 11.75 g 41.10 g 4.78 g 5.91 g 14.49 g 11.96 g 91.71 g 3.67 g 1.21 g 0 g 3.27 g 5.84 g 8.98 g 10.12 g Fiber 9.25 g 8.25 g 1.48 g 0 g 2.40 g 0 g 11.50 g 2.94 g 0 g 0 g 0 g 1.71 g 1.90 g 2.07 g Starch 0.15 g 0 g 0 g 0.03 g 70.94 g 0.87 g 0 g Sugars 0.41 g 0.54 g 3.23 g 5.34 g 9.96 g 11.96 g 3.42 g 0 g 0.04 g 0 g 0 g 2.89 g 4.83 g 6.20 g Fructose 0.11 g 1.69 g 0 g 4.97 g 0.38 g 0.34 g 2.38 g 3 g Galactose 0.11 g 0 g 0.96 g 0 g 0 g 0 g 0 g 0.12 g Glucose 0.11 g 1.54 g 0 g 4.88 g 0.30 g 0.36 g 2.45 g 2.84 g Lactose 0 g 0 g 4.38 g 0 g 0 g 0 g 0 g 0 g Maltose 0 g 0 g 0 g 0 g 1.90 g 0 g 0 g 0.13 g Sucrose 0.08 g 0 g 0 g 0.11 g 0.85 g 2.19 g 0 g 0.10 g Beta-sitosterol 103.36 mg Campesterol 6.80 mg Cholesterol 0 mg 0 mg 0 mg 15 mg 0 mg 26.95 mg 0 mg 0 mg 25.50 mg 0 mg 195.50 mg 0 mg 0 mg 0 mg Phytosterols 8.61 mg 29.84 mg Stigmasterol 2.72 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 Ash 2.26 g 1.20 g 0.61 g 0.94 g 0.24 g 1.67 g 2.02 g 2.27 g 0 g 0.59 g 1.28 g 0.42 g Caffeine 0 mg 0 mg 0 mg 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 0 mg 0 mg 0 mg Water 98.37 g 3.05 g 116.26 g 125.34 g 84.21 g 215.38 g 10.26 g 11.25 g 0 g 32.82 g 53.86 g 87.88 g 57.32 g
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Avocados, California, raw and Crackers, rye, crispbread and Tomatoes, year round average, raw, ripe, red and Yogurt, lowfat, plain, Greek and Blueberries, raw and Milk, whole, fluid, buttermilk and Pasta, dry, whole-wheat and Nutritional yeast superfoods by FOODS ALIVE and Cheese, hard, parmesan and Oil, salad or cooking, olive and Liver paste or pate, chicken and Carrots, raw and Tomato products, with salt added, puree, canned and Kiwifruit, raw, green 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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Please consult with your doctor before making any changes to your diet.
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Data from USDA National Nutrient Database.
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