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Compare Apples vs Bananas vs Broccoli vs Spinach vs Tomatoes vs Dark Chocolate Superfoods
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| General Info | ||||||
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Standardized Size (all values listed in table are for 100g serving size)
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100 Grams | 100 Grams | 100 Grams | 100 Grams | 100 Grams | 100 Grams |
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Normal Serving Size
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1 Cup, Quartered Or Chopped (125g) | 1 Nlea Serving (126g) - Raw | 1 Stalk, Large (11"-12" Long) 280g | 1 Cup (180g) | 1 Cup (240g) | 1 Bar (101g) |
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Origin/Cultivated from
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China, United States, Iran, Turkey, Russia, Italy, India, France, Chile, Argentina | Southeast Asia | Italy, China, India, United States, Spain, France, Mexico, Poland, Pakistan, United Kingdom | Mediterranean | South America | Spain |
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Family
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Rosaceae | Musaceae | Brassicaceae | Amaranthaceae | Solanaceae | Theobroma Cacao |
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Good for
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Bone Protection, Asthma, Alzheimer's Prevention, Lower Cholesterol, Lung Cancer Prevention, Breast Cancer Prevention, Colon Cancer Prevention, Liver Cancer Prevention, Diabetes, Weight Loss | Heart, Nerves, Kidneys, Bones, Regulate Bood Pressure, Mood Enhancers, Good Source Of Dietary Fiber, Treats Anemia, Reduces Constipation, Cure Hangovers, Soothe Heartburn, Mosquito Bites, Peptic Ulcers, Minimize Stroke Risks | Protects Your Cells, Cardiovascular Health, Vision, Reproductive, Skin And Bone Health, Asthma And Allergies | Diet, Cancer, Anti-inflammatory, Antioxidants, Blood Pressure, Vision, Immunity, Skin, Bones, Calcification, Brain And Nervous Function | Ward Against Prostate Cancer, Breast Cancer, Stomach Cancer, Age-related Macular Degeneration, Protect Itself Against Uv Rays And Skin Care | Lower Blood Pressure, Lower Cholesterol, Improves Your Mood, Fights Aging, Soothes A Cough, Boosts Your Brain Power, High In Antioxidants |
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Serving Forms
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Raw | Raw | Cooked, Boiled, Drained, Without Salt | Cooked, Boiled, Drained, Without Salt | Red, Ripe, Cooked | Dark, 70-85% Cacao Solids |
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Uses
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Culinary | Culinary | Culinary | Culinary | Culinary | Culinary |
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0Comments
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| Basic Nutrition Facts | ||||||
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Calories
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52 kcal |
89 kcal |
35 kcal |
23 kcal |
18 kcal |
598 kcal |
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Energy
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218 KJ |
371 KJ |
146 KJ |
96 KJ |
73 KJ |
2,500 KJ |
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Total Carbohydrates
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13.81 g |
22.84 g |
7.18 g |
3.75 g |
4.01 g |
45.9 g |
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Total Fat (lipids)
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0.17 g |
0.33 g |
0.41 g |
0.26 g |
0.11 g |
42.63 g |
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Saturated Fat
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0.03 g |
0.11 g |
0.08 g |
0.04 g |
0.01 g |
24.49 g |
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Polyunsaturated Fat
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0.05 g |
0.07 g |
0.17 g |
0.11 g |
0.04 g |
1.26 g |
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Monounsaturated Fat
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0.01 g |
0.03 g |
0.04 g |
0.01 g |
0.02 g |
12.78 g |
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Dietary Fiber
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2.4 g |
3 g |
3.3 g |
2.4 g |
0.7 g |
10.9 g |
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Sugars
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10.39 g |
12.23 g |
1.39 g |
0.43 g |
2.49 g |
23.99 g |
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Protein
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0.26 g |
1.09 g |
2.38 g |
2.97 g |
0.95 g |
7.79 g |
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Cholesterol
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3 mg |
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| Carbohydrates | ||||||
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Total Carbohydrates
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13.81 g |
22.84 g |
7.18 g |
3.75 g |
4.01 g |
45.9 g |
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Dietary Fiber
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2.4 g |
3 g |
3.3 g |
2.4 g |
0.7 g |
10.9 g |
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Sugars
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10.39 g |
12.23 g |
1.39 g |
0.43 g |
2.49 g |
23.99 g |
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Sucrose
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2 g |
2.39 g |
0.08 g |
23.99 g |
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Glucose dextrose
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2.43 g |
4.98 g |
0.49 g |
1.18 g |
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Fructose (dextrose)
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5.9 g |
4.85 g |
0.74 g |
1.31 g |
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Maltose
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0.01 g |
|||||
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Starch
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0.05 g |
5.38 g |
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| Minerals | ||||||
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Calcium (Ca)
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6 mg |
5 mg |
40 mg |
136 mg |
11 mg |
73 mg |
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Iron (Fe)
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0.12 mg |
0.26 mg |
0.67 mg |
3.57 mg |
0.68 mg |
11.9 mg |
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Magnesium (Mg)
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5 mg |
27 mg |
21 mg |
87 mg |
9 mg |
228 mg |
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Phosphorus (P)
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11 mg |
22 mg |
67 mg |
56 mg |
28 mg |
308 mg |
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Potassium (K)
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107 mg |
358 mg |
293 mg |
466 mg |
218 mg |
715 mg |
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Sodium (Na)
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1 mg |
1 mg |
41 mg |
70 mg |
11 mg |
20 mg |
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Copper (Cu)
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0.03 mg |
0.08 mg |
0.06 mg |
0.17 mg |
0.08 mg |
1.77 mg |
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Manganese (Mn)
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0.04 mg |
0.27 mg |
0.19 mg |
0.94 mg |
0.1 mg |
1.95 mg |
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Selenium (Se)
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1 µg |
1.6 µg |
2 µg |
1 µg |
6.8 µg |
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Fluoride (F)
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3.3 µg |
2 µg |
4 µg |
37.8 µg |
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| Vitamins | ||||||
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Vitamin A (IU)
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54 IU |
64 IU |
1548 IU |
10,481 IU |
489 IU |
39 IU |
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Vitamin A, RAE
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3 mcg_RAE |
3 mcg_RAE |
77 mcg_RAE |
524 mcg_RAE |
24 mcg_RAE |
2 mcg_RAE |
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Beta Carotene
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27 µg |
26 µg |
929 µg |
6,288 µg |
293 µg |
19 µg |
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Alpha Carotene
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25 µg |
7 µg |
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Beta Cryptoxanthin
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11 µg |
1 µg |
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Lycopene
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3,041 µg |
|||||
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Lutein + zeaxanthin
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29 µg |
22 µg |
1080 µg |
11,308 µg |
94 µg |
27 µg |
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Vitamin C (total ascorbic acid)
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4.6 mg |
8.7 mg |
64.9 mg |
9.8 mg |
22.8 mg |
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Vitamin E (alpha-tocopherol)
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0.18 mg |
0.1 mg |
1.45 mg |
2 mg |
0.56 mg |
0.59 mg |
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Beta Tocopherol
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0.01 mg |
0.01 mg |
0.01 mg |
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Gamma Tocopherol
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0.02 mg |
0.25 mg |
0.21 mg |
9.19 mg |
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Delta Tocopherol
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0.01 mg |
0.01 mg |
0.29 mg |
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Vitamin K (phylloquinone)
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2 µg |
1 µg |
141.1 µg |
493.6 µg |
3 µg |
7.3 µg |
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Thiamin
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0.02 mg |
0.03 mg |
0.06 mg |
0.09 mg |
0.04 mg |
0.03 mg |
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Riboflavin (Vitamin B2)
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0.03 mg |
0.07 mg |
0.12 mg |
0.24 mg |
0.02 mg |
0.08 mg |
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Niacin
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0.09 mg |
0.67 mg |
0.55 mg |
0.49 mg |
0.53 mg |
1.05 mg |
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Vitamin B-6
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0.04 mg |
0.37 mg |
0.2 mg |
0.24 mg |
0.08 mg |
0.04 mg |
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Total Folate
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3 µg |
20 µg |
108 µg |
146 µg |
13 µg |
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Folate, food
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3 µg |
20 µg |
108 µg |
146 µg |
13 µg |
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Folate, DFE
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3 mcg_DFE |
20 mcg_DFE |
108 mcg_DFE |
146 mcg_DFE |
13 mcg_DFE |
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Vitamin B-12
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0.28 µg |
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Pantothenic acid
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0.06 mg |
0.33 mg |
0.62 mg |
0.14 mg |
0.13 mg |
0.42 mg |
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Total Choline
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3.4 mg |
9.8 mg |
40.1 mg |
19.7 mg |
6.9 mg |
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Betaine
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0.1 mg |
0.1 mg |
0.1 mg |
89 mg |
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| Fats and Fatty Acids | ||||||
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Total Fat (lipids)
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0.17 g |
0.33 g |
0.41 g |
0.26 g |
0.11 g |
42.63 g |
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4:00 (butyric acid)
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0.01 g |
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6:00 (caproic acid)
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0.01 g |
|||||
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8:00 (caprylic acid)
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0.01 g |
|||||
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10:00 (capric acid)
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0.05 g |
|||||
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12:00 (lauric acid)
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0.02 g |
|||||
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14:00 (myristic acid)
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0.01 g |
0.08 g |
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16:00 (palmitic acid)
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0.02 g |
0.1 g |
0.06 g |
0.03 g |
0.01 g |
10.08 g |
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18:00 (stearic acid)
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0.01 g |
13.63 g |
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18:3 undifferentiated (linolenic acid)
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0.01 g |
0.03 g |
0.12 g |
0.09 g |
0.03 g |
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16:1 undifferentiated (palmitoleic acid)
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0.01 g |
0.01 g |
0.11 g |
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Saturated Fat
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0.03 g |
0.11 g |
0.08 g |
0.04 g |
0.01 g |
24.49 g |
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18:1 undifferentiated (oleic acid)
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0.01 g |
0.02 g |
0.03 g |
0.02 g |
12.65 g |
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20:01
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0.02 g |
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Polyunsaturated Fat
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0.05 g |
0.07 g |
0.17 g |
0.11 g |
0.04 g |
1.26 g |
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18:2 undifferentiated (linoleic acid)
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0.04 g |
0.05 g |
0.05 g |
0.02 g |
0.04 g |
1.22 g |
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18:3 n-3 c,c,c (ALA) (alpha-linolenic acid)
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0.03 g |
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Monounsaturated Fat
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0.01 g |
0.03 g |
0.04 g |
0.01 g |
0.02 g |
12.78 g |
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15:00
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0.02 g |
|||||
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17:00 (margaric acid)
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0.09 g |
|||||
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20.00" (arachidic acid)
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0.41 g |
|||||
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22:00 (behenic acid)
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0.07 g |
|||||
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16:1 c
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0.1 g |
|||||
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18:1 c
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12.63 g |
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18:1 t
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0.02 g |
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18:2 n-6 c,c
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1.21 g |
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total trans fatty acids
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0.03 g |
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total trans-monoenoic fatty acids
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0.03 g |
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Stigmasterol
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31 mg |
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Campesterol
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12 mg |
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Beta-sitosterol
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86 mg |
|||||
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Phytosterols
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12 mg |
16 mg |
9 mg |
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| Amino Acids | ||||||
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Protein
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0.26 g |
1.09 g |
2.38 g |
2.97 g |
0.95 g |
7.79 g |
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Tryptophan
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0.01 g |
0.03 g |
0.04 g |
0.01 g |
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Threonine
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0.01 g |
0.03 g |
0.1 g |
0.13 g |
0.03 g |
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Isoleucine
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0.01 g |
0.03 g |
0.09 g |
0.15 g |
0.03 g |
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Leucine
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0.01 g |
0.07 g |
0.15 g |
0.23 g |
0.04 g |
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Lysine
|
0.01 g |
0.05 g |
0.16 g |
0.18 g |
0.04 g |
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Methionine
|
0.01 g |
0.04 g |
0.05 g |
0.01 g |
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Phenylalanine
|
0.01 g |
0.05 g |
0.12 g |
0.13 g |
0.03 g |
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Tyrosine
|
0.01 g |
0.06 g |
0.11 g |
0.02 g |
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Valine
|
0.01 g |
0.05 g |
0.14 g |
0.17 g |
0.03 g |
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Arginine
|
0.01 g |
0.05 g |
0.2 g |
0.17 g |
0.03 g |
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Histidine
|
0.08 g |
0.06 g |
0.07 g |
0.02 g |
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Alanine
|
0.01 g |
0.04 g |
0.11 g |
0.15 g |
0.03 g |
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Aspartic acid
|
0.07 g |
0.12 g |
0.33 g |
0.25 g |
0.15 g |
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Glutamic acid
|
0.03 g |
0.15 g |
0.55 g |
0.36 g |
0.39 g |
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Glycine
|
0.01 g |
0.04 g |
0.1 g |
0.14 g |
0.03 g |
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Proline
|
0.01 g |
0.03 g |
0.11 g |
0.12 g |
0.02 g |
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Serine
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0.01 g |
0.04 g |
0.13 g |
0.11 g |
0.03 g |
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| Other | ||||||
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Water
|
85.56 g |
74.91 g |
89.25 g |
91.21 g |
94.34 g |
1.37 g |
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Caffeine
|
80 mg |
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Theobromine
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802 mg |
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Ash
|
0.19 g |
0.82 g |
0.77 g |
1.81 g |
0.6 g |
2.32 g |
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