Printed from https://www.nutritionvalue.org Compare nutritional values Low Fibre, 1600 Calorie Meal nutritional composition per ingredient
Nutrient iCan Icelandic Cod Liver Sardines in spring water Egg, hard-boiled, cooked, whole Peppers, raw, red, sweet Kale, raw magnesium potassium tablet Pork, raw, 96% lean / 4% fat, ground Kefir, LIFEWAY, plain, lowfat Beef, raw, 95% lean meat / 5% fat, ground bovril Crustaceans, raw, shrimp Mollusks, moist heat, cooked, blue, mussel Watercress, raw Cheese, whole milk, mozzarella Weight 28.75 g 168 g 150 g 107 g 53 g 9 g 149 g 280 g 149 g 10 g 150 g 60 g 22 g 60 g Calories 130 260.4 232.5 27.82 18.55 0 180.29 120.4 204.13 18 127.5 103.2 2.42 179.4 Vitamin A, RAE 2025 mcg 223.50 mcg 167.99 mcg 127.73 mcg 0 mcg 478.80 mcg 5.96 mcg 54.60 mcg 35.20 mcg 107.40 mcg Carotene, alpha 0 mcg 21.40 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Carotene, beta 16.50 mcg 1737.68 mcg 1522.69 mcg 0 mcg 0 mcg 0 mcg 421.08 mcg 34.20 mcg Cryptoxanthin, beta 15 mcg 524.30 mcg 14.31 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Lutein + zeaxanthin 529.50 mcg 54.57 mcg 3318.33 mcg 0 mcg 0 mcg 0 mcg 1268.74 mcg 0 mcg Lycopene 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Retinol 222 mcg 0 mcg 0 mcg 0 mcg 478.80 mcg 5.96 mcg 54.60 mcg 0 mcg 104.40 mcg Thiamin 0.10 mg 0.06 mg 0.06 mg 0.62 mg 0.08 mg 0.06 mg 0.97 mg 0.18 mg 0.02 mg 0.02 mg Riboflavin 0.77 mg 0.09 mg 0.18 mg 0.55 mg 0.38 mg 0.23 mg 0.85 mg 0.25 mg 0.03 mg 0.17 mg Niacin 0.10 mg 1.05 mg 0.62 mg 11.79 mg 0.42 mg 8.19 mg 8.70 mg 1.80 mg 0.04 mg 0.06 mg Pantothenic acid 2.10 mg 0.34 mg 0.20 mg 0.96 mg 1.08 mg 0.97 mg 0.57 mg 0.07 mg 0.09 mg Vitamin B6 0.18 mg 0.31 mg 0.08 mg 0.99 mg 0.16 mg 0.58 mg 0.06 mg 0.06 mg 0.03 mg 0.02 mg Vitamin B12 1.67 mcg 0 mcg 0 mcg 0.95 mcg 0.81 mcg 3.34 mcg 0.80 mcg 14.40 mcg 0 mcg 1.37 mcg Vitamin B12, added 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Folate, DFE 66 mcg 49.22 mcg 32.86 mcg 2.98 mcg 36.40 mcg 7.45 mcg 130 mcg 45.60 mcg 1.98 mcg 4.20 mcg Folate, food 66 mcg 49.22 mcg 32.86 mcg 2.98 mcg 36.40 mcg 7.45 mcg 45.60 mcg 1.98 mcg 4.20 mcg Folic acid 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Vitamin C 0 mg 0 mg 136.60 mg 49.50 mg 0 mg 0.60 mg 0 mg 8.20 mg 9.50 mg 0 mg Vitamin D 42 mcg 3.30 mcg 0 mcg 0 mcg 0.15 mcg 2.80 mcg 0.15 mcg 0 mcg 0.24 mcg Vitamin D2 0 mcg Vitamin D3 3.30 mcg 0.15 mcg 2.80 mcg 0.15 mcg 0.24 mcg Vitamin E (alpha-tocopherol) 1.54 mg 1.69 mg 0.35 mg 0.43 mg 0.06 mg 0.25 mg 0.22 mg 0.11 mg Vitamin E, added 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocopherol, alpha 1.54 mg 1.69 mg 0.35 mg 0.43 mg 0.06 mg 0.25 mg 0.22 mg 0.11 mg Tocopherol, beta 0.05 mg 0 mg 0 mg Tocopherol, delta 0.01 mg 0 mg 0 mg Tocopherol, gamma 0.15 mg 0.07 mg 0.06 mg Tocotrienol, alpha 0 mg 0 mg Tocotrienol, beta 0 mg 0 mg Tocotrienol, delta 0 mg 0 mg Tocotrienol, gamma 0 mg 0 mg Vitamin K 0.50 mcg 5.20 mcg 206.50 mcg 0 mcg 0.30 mcg 0.40 mcg 55 mcg 1.40 mcg Vitamin K1 0.50 mcg 5.20 mcg 206.50 mcg 0 mcg 0.30 mcg 0.40 mcg 55 mcg 1.40 mcg Vitamin K2 0 mcg Dihydrophylloquinone 0 mcg 0 mcg 0 mcg 0 mcg Betaine 0.90 mg 0.10 mg 0.20 mg 9.50 mg 11.60 mg Choline 440.70 mg 6 mg 0.30 mg 106.80 mg 42.60 mg 105.60 mg 2 mg 9.20 mg Calcium 399.84 mg 75 mg 7.49 mg 134.62 mg 22.35 mg 364 mg 13.41 mg 3.70 mg 96 mg 19.80 mg 26.40 mg 303 mg Copper 0.02 mg 0.02 mg 0.03 mg 0.05 mg 0.03 mg 0.12 mg 0.03 mg 0.59 mg 0.09 mg 0.02 mg 0.01 mg Fluoride 7.20 mcg Iron 3.60 mg 1.78 mg 0.46 mg 0.85 mg 1.28 mg 0.11 mg 3.55 mg 0.81 mg 0.78 mg 4.03 mg 0.04 mg 0.26 mg Magnesium 15 mg 12.84 mg 17.49 mg 200 mg 28.31 mg 33.60 mg 32.78 mg 6.50 mg 52.50 mg 22.20 mg 4.62 mg 12 mg Manganese 0.04 mg 0.12 mg 0.49 mg 0.01 mg 0.01 mg 0.01 mg 0.01 mg 0.05 mg 4.08 mg 0.05 mg 0.02 mg Phosphorus 258 mg 27.82 mg 29.15 mg 283.10 mg 294 mg 295.02 mg 40 mg 321 mg 171 mg 13.20 mg 212.40 mg Potassium 189 mg 225.77 mg 184.44 mg 1382.40 mg 461.90 mg 459.20 mg 515.54 mg 97 mg 396 mg 160.80 mg 72.60 mg 45.60 mg Selenium 46.20 mcg 0.11 mcg 0.48 mcg 51.85 mcg 10.08 mcg 25.93 mcg 53.76 mcg 0.20 mcg 10.20 mcg Sodium 160 mg 480.48 mg 186 mg 4.28 mg 28.09 mg 99.83 mg 112 mg 98.34 mg 1.09 mg 178.50 mg 221.40 mg 9.02 mg 291.60 mg Zinc 1.57 mg 0.27 mg 0.21 mg 2.88 mg 1.29 mg 7.58 mg 0.15 mg 2.01 mg 1.60 mg 0.02 mg 1.75 mg Protein 2.50 g 34 g 18.87 g 1.06 g 1.55 g 31.44 g 10.61 g 31.90 g 4 g 30.15 g 14.28 g 0.51 g 13.30 g Alanine 1.05 g 0.03 g 0.08 g 1.85 g 2 g 0.86 g 0.03 g 0.42 g Arginine 1.13 g 0.04 g 0.09 g 2.05 g 2.08 g 1.04 g 0.03 g 0.31 g Aspartic acid 1.90 g 0.30 g 0.14 g 2.83 g 2.88 g 1.38 g 0.04 g 0.98 g Cystine 0.44 g 0.02 g 0.02 g 0.36 g 0.33 g 0.19 g 0.00 g 0.07 g Glutamic acid 2.47 g 0.23 g 0.17 g 4.65 g 4.79 g 1.94 g 0.04 g 2.67 g Glycine 0.63 g 0.03 g 0.07 g 1.76 g 2.17 g 0.89 g 0.03 g 0.31 g Histidine 0.45 g 0.02 g 0.09 g 1.24 g 1.04 g 0.27 g 0.01 g 0.31 g Hydroxyproline 0.29 g 0.41 g Isoleucine 1.03 g 0.02 g 0.09 g 1.44 g 1.41 g 0.62 g 0.02 g 0.68 g Leucine 1.61 g 0.04 g 0.11 g 2.51 g 2.49 g 1.01 g 0.04 g 1.10 g Lysine 1.36 g 0.04 g 0.09 g 2.70 g 2.65 g 1.07 g 0.03 g 0.58 g Methionine 0.59 g 0.01 g 0.01 g 0.84 g 0.82 g 0.32 g 0.00 g 0.31 g Phenylalanine 1.00 g 0.05 g 0.08 g 1.34 g 1.25 g 0.51 g 0.03 g 0.61 g Proline 0.75 g 0.03 g 0.09 g 1.54 g 1.63 g 0.58 g 0.02 g 1.41 g Serine 1.40 g 0.05 g 0.07 g 1.26 g 1.28 g 0.64 g 0.01 g 0.44 g Threonine 0.91 g 0.04 g 0.07 g 1.33 g 1.24 g 0.61 g 0.03 g 0.59 g Tryptophan 0.23 g 0.01 g 0.02 g 0.41 g 0.16 g 0.16 g 0.01 g 0.31 g Tyrosine 0.77 g 0.01 g 0.06 g 1.33 g 0.98 g 0.46 g 0.01 g 0.63 g Valine 1.15 g 0.03 g 0.08 g 1.58 g 1.57 g 0.62 g 0.03 g 0.79 g Fat 13 g 13.99 g 15.91 g 0.32 g 0.79 g 5.96 g 2.86 g 7.45 g 0.06 g 0.77 g 2.69 g 0.02 g 13.28 g Saturated fatty acids 4.50 g 3.01 g 4.90 g 0.06 g 0.09 g 2.12 g 1.84 g 3.25 g 0.15 g 0.51 g 0.01 g 8.34 g Butanoic acid 0 g 0 g 0 g 0 g 0.08 g 0 g 0 g 0 g 0.48 g Decanoic acid 0.01 g 0 g 0 g 0.01 g 0.06 g 0 g 0 g 0 g 0.35 g Docosanoic acid 0 g 0 g 0 g 0.01 g Dodecanoic acid 0.01 g 0 g 0.00 g 0.00 g 0.08 g 0.01 g 0 g 0 g 0.41 g Eicosanoic acid 0 g 0.01 g 0.01 g 0.01 g 0.00 g Heptadecanoic acid 0 g 0.02 g 0.02 g 0.08 g 0.01 g Hexadecanoic acid 3.52 g 0.06 g 0.08 g 1.32 g 0.86 g 1.72 g 0.08 g 0.35 g 0.01 g 3.20 g Hexanoic acid 0 g 0 g 0 g 0 g 0.05 g 0 g 0 g 0 g 0.27 g Octadecanoic acid 1.24 g 0.00 g 0.00 g 0.68 g 0.33 g 1.21 g 0.06 g 0.08 g 0.00 g 1.47 g Octanoic acid 0.01 g 0 g 0 g 0 g 0.02 g 0 g 0 g 0 g 0.15 g Pentadecanoic acid 0 g 0.01 g 0.04 g 0.03 g 0.00 g Tetracosanoic acid 0 g 0 g 0 g 0 g Tetradecanoic acid 0.05 g 0 g 0.00 g 0.08 g 0.29 g 0.19 g 0.00 g 0.07 g 0 g 1.31 g Monounsaturated fatty acids 7.01 g 6.12 g 0.01 g 0.06 g 2.82 g 0.87 g 2.97 g 0.13 g 0.61 g 0.00 g 3.94 g Cis-hexadecenoic acid 0.05 g 0.00 g Cis-octadecenoic acid 2.59 g 0.69 g 0.05 g Docosenoic acid 0.01 g 0 g 0 g 0 g 0 g 0 g 0 g 0.03 g 0 g 0 g Docosenoic cis acid 0 g 0 g 0 g Docosenoic trans acid 0 g 0 g Eicosenoic acid 0.04 g 0 g 0 g 0.03 g 0.01 g 0.02 g 0.00 g 0.17 g 0 g 0 g Heptadecenoic acid 0 g 0 g 0.01 g 0.03 g 0 g Hexadecenoic acid 0.47 g 0.00 g 0 g 0.17 g 0.06 g 0.23 g 0.01 g 0.17 g 0 g 0.36 g Octadecenoic acid 5.59 g 0.00 g 0.06 g 2.62 g 0.76 g 2.84 g 0.06 g 0.25 g 0.00 g 3.39 g Pentadecenoic acid 0 g 0 g 0 g 0 g Tetracosenoic cis acid 0 g 0 g Tetradecenoic acid 0 g 0 g 0.03 g 0.03 g 0 g Trans-hexadecenoic acid 0.01 g 0.00 g Trans-octadecenoic acid 0.03 g 0.08 g 0.33 g 0.00 g Polyunsaturated fatty acids 4.00 g 2.12 g 0.17 g 0.36 g 0.98 g 0.15 g 0.38 g 0.23 g 0.73 g 0.01 g 0.46 g α-linolenic acid n-3 (ALA) 0.04 g 0.02 g 0.04 g 0 g γ-linolenic acid n-6 (GLA) 0 g 0 g 0.01 g 0 g Cis,cis-eicosadienoic n-6 acid 0 g 0.03 g 0 g 0.01 g Linoleic acid n-6 (LA) 0.80 g 0.08 g 0.05 g Docosahexaenoic n-3 acid (DHA) 0.06 g 0 g 0 g 0.01 g 0 g 0 g 0.05 g 0.30 g 0 g 0 g Docosapentaenoic n-3 acid (DPA) 0 g 0 g 0 g 0.01 g 0.00 g 0 g 0.00 g 0.03 g 0 g 0 g Docosatetraenoic acid 0 g 0.00 g Eicosadienoic acid 0 g 0.00 g 0.01 g 0.00 g Eicosadienoic n-3 acid 0 g 0 g Eicosadienoic n-6 acid 0.01 g 0.00 g Eicosapentaenoic n-3 acid (EPA) 0.01 g 0 g 0 g 0.00 g 0 g 0 g 0.04 g 0.17 g 0 g 0 g Eicosatetraenoic acid 0.22 g 0 g 0.00 g 0.10 g 0.01 g 0.05 g 0.02 g 0.08 g 0 g 0 g Octadecadienoic CLAs acid 0.02 g 0 g Octadecadienoic acid 1.78 g 0.11 g 0.15 g 0.81 g 0.12 g 0.28 g 0.05 g 0.02 g 0.00 g 0.24 g Octadecatetraenoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0.04 g 0 g 0 g Octadecatrienoic acid 0.05 g 0.06 g 0.20 g 0.04 g 0.02 g 0.05 g 0.00 g 0.02 g 0.01 g 0.22 g Trans,trans-octadecadienoic acid 0.02 g Trans-octadecadienoic acid 0.02 g 0.00 g Trans-octadecatrienoic acid 0 g Fatty acids, total trans 0 g 0 g 0 g 0.05 g 0.10 g 0.33 g 0.01 g 0 g Fatty acids, total trans-monoenoic 0.03 g 0.08 g 0.33 g 0.01 g Fatty acids, total trans-polyenoic 0.02 g 0.02 g 0.00 g Carbohydrate 0.50 g 0 g 1.68 g 6.45 g 2.34 g 0.31 g 13.36 g 0 g 0.32 g 0 g 4.43 g 0.28 g 1.44 g Fiber 0 g 0 g 2.25 g 2.17 g 0 g 0 g 0 g 0 g 0 g 0.11 g 0 g Starch 0 g Sugars 0 g 1.68 g 4.49 g 0.52 g 0 g 12.91 g 0 g 0.04 g 0.04 g 0 g Fructose 2.42 g 0.22 g 0 g 0 g Galactose 0 g 0 g 2.55 g 0 g Glucose 2.08 g 0.21 g 0 g 0 g Lactose 0 g 0 g 10.36 g 0 g Maltose 0 g 0 g 0 g 0 g Sucrose 0 g 0.10 g 0 g 0 g Cholesterol 75 mg 179.76 mg 559.50 mg 0 mg 0 mg 87.91 mg 14 mg 92.38 mg 241.50 mg 33.60 mg 0 mg 47.40 mg Alcohol, ethyl 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Ash 1.62 g 0.50 g 0.82 g 1.59 g 2.02 g 1.56 g 1.84 g 1.91 g 0.26 g 1.97 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 111.93 g 98.66 g 47.50 g 109.69 g 251.16 g 109.13 g 117.67 g 36.69 g 20.92 g 30.01 g
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iCan Icelandic Cod Liver and Sardines in spring water and Egg, hard-boiled, cooked, whole and Peppers, raw, red, sweet and Kale, raw and magnesium potassium tablet and Pork, raw, 96% lean / 4% fat, ground and Kefir, LIFEWAY, plain, lowfat and Beef, raw, 95% lean meat / 5% fat, ground and bovril and Crustaceans, raw, shrimp and Mollusks, moist heat, cooked, blue, mussel and Watercress, raw and Cheese, whole milk, mozzarella 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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