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Compare Apples vs Oranges vs Almonds vs Bananas vs Quinoa vs Beets vs Spinach vs Tomatoes vs Garlic vs Onions 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 | 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 Fruit Without Seeds (159g) | 1 Cup (143g) | 1 Nlea Serving (126g) - Raw | 1 Cup (185g) | 0.5 Cup Slices (85g) | 1 Cup (180g) | 1 Cup (240g) | 1 Cup (136g) | 1 Cup, Chopped (160g) |
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Origin/Cultivated from
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China, United States, Iran, Turkey, Russia, Italy, India, France, Chile, Argentina | China, Brazil, United States, India, Mexico, Spain, Iran, Italy, Indonesia, Egypt, Pakistan | United States, Spain, Iran, Italy, Morocco, Syria, Tunisia, Turkey, Algeria, Greece | Southeast Asia | Ecuador, Bolivia, Colombia And Peru | Europe | Mediterranean | South America | China, India, South Korea, Egypt, Russia, United States, Spain, Argentina, Myanmar, Ukraine | China, India, United States, Turkey, Egypt, Pakistan, Russia, Iran, Brazil, Netherlands |
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Family
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Rosaceae | Rutaceae | Rosaceae | Musaceae | Amaranthaceae | Amaranthaceae | Amaranthaceae | Solanaceae | Amaryllidaceae | Amaryllidaceae |
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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 | Arteriosclerosis, Cancer Prevention, Cholesterol, Constipation, Heart Disease, High Blood Pressure, Immune System, Preventing Kidney Stones, Skin, Stomach Ulcer, Protection Against Viral Infections | Good For Brain, Regulates Cholesterol, Good For Heart, Skin, Regulates Blood Pressure, Preventing Of Cancer, Protection Against Diabetes, Good In Pregnancy, Weight Loss, Prevention Of Constipation, Boosts Energy, Alzheimer's Disease | 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 | Internal Cleanser/detoxifier, Bone Builder, Brain Food | Good For Heart, Avoids Birth Defects, Prevent Certain Cancers, Good For Liver, Prevent Respiratory Problems, Boosts Energy, Prevent Cataract, Capillary Fragility, Macular Degeneration, Stroke, Cure Fever And Constipation | 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 | Common Cold And Flu, Lower Cholesterol And Blood Pressure, Prevent Blood Clots, Fight Infections, Prevent Cancer | Arteriosclerosis, Cancer Prevention, Cholesterol, Constipation, Heart Disease, High Blood Pressure, Immune System, Preventing Kidney Stones, Skin, Stomach Ulcer, Protection Against Viral Infections |
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Serving Forms
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Raw | Raw | Whole | Raw | Cooked | Cooked, Boiled, Drained | Cooked, Boiled, Drained, Without Salt | Red, Ripe, Cooked | Raw | Raw |
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Uses
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Culinary | Culinary | Culinary | Culinary | Culinary | Culinary, Medicinal | Culinary | Culinary | Culinary, Medicinal | Culinary, Medicinal |
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0Comments
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| Basic Nutrition Facts | ||||||||||
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Calories
|
52 kcal |
63 kcal |
575 kcal |
89 kcal |
120 kcal |
44 kcal |
23 kcal |
18 kcal |
149 kcal |
40 kcal |
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Energy
|
218 KJ |
262 KJ |
2,408 KJ |
371 KJ |
503 KJ |
184 KJ |
96 KJ |
73 KJ |
623 KJ |
166 KJ |
|
Total Carbohydrates
|
13.81 g |
15.5 g |
21.67 g |
22.84 g |
21.3 g |
9.96 g |
3.75 g |
4.01 g |
33.06 g |
9.34 g |
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Total Fat (lipids)
|
0.17 g |
0.3 g |
49.42 g |
0.33 g |
1.92 g |
0.18 g |
0.26 g |
0.11 g |
1 g |
0.1 g |
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Saturated Fat
|
0.03 g |
0.04 g |
3.73 g |
0.11 g |
0.03 g |
0.04 g |
0.01 g |
0.09 g |
0.04 g |
|
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Polyunsaturated Fat
|
0.05 g |
0.06 g |
12.07 g |
0.07 g |
0.06 g |
0.11 g |
0.04 g |
0.25 g |
0.02 g |
|
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Monounsaturated Fat
|
0.01 g |
0.05 g |
30.89 g |
0.03 g |
0.04 g |
0.01 g |
0.02 g |
0.01 g |
0.01 g |
|
|
Dietary Fiber
|
2.4 g |
4.5 g |
12.2 g |
3 g |
3 g |
2 g |
2.4 g |
0.7 g |
2 g |
1.7 g |
|
Sugars
|
10.39 g |
3.89 g |
12.23 g |
7.96 g |
0.43 g |
2.49 g |
1 g |
4.24 g |
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Protein
|
0.26 g |
1.3 g |
21.22 g |
1.09 g |
4.4 g |
1.68 g |
2.97 g |
0.95 g |
1.1 g |
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| Carbohydrates | ||||||||||
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Total Carbohydrates
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13.81 g |
15.5 g |
21.67 g |
22.84 g |
21.3 g |
9.96 g |
3.75 g |
4.01 g |
33.06 g |
9.34 g |
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Dietary Fiber
|
2.4 g |
4.5 g |
12.2 g |
3 g |
3 g |
2 g |
2.4 g |
0.7 g |
2 g |
1.7 g |
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Sugars
|
10.39 g |
3.89 g |
12.23 g |
7.96 g |
0.43 g |
2.49 g |
1 g |
4.24 g |
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Sucrose
|
2 g |
3.6 g |
2.39 g |
0.99 g |
||||||
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Glucose dextrose
|
2.43 g |
0.12 g |
4.98 g |
1.18 g |
2 g |
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Fructose (dextrose)
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5.9 g |
0.09 g |
4.85 g |
1.31 g |
1.29 g |
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Maltose
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0.04 g |
0.01 g |
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Galactose
|
0.05 g |
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Starch
|
0.05 g |
0.74 g |
5.38 g |
17.63 g |
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| Minerals | ||||||||||
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Calcium (Ca)
|
6 mg |
70 mg |
264 mg |
5 mg |
17 mg |
16 mg |
136 mg |
11 mg |
181 mg |
23 mg |
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Iron (Fe)
|
0.12 mg |
0.8 mg |
3.72 mg |
0.26 mg |
1.49 mg |
0.79 mg |
3.57 mg |
0.68 mg |
1.7 mg |
0.21 mg |
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Magnesium (Mg)
|
5 mg |
14 mg |
268 mg |
27 mg |
64 mg |
23 mg |
87 mg |
9 mg |
25 mg |
10 mg |
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Phosphorus (P)
|
11 mg |
22 mg |
484 mg |
22 mg |
152 mg |
38 mg |
56 mg |
28 mg |
153 mg |
29 mg |
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Potassium (K)
|
107 mg |
196 mg |
705 mg |
358 mg |
172 mg |
305 mg |
466 mg |
218 mg |
401 mg |
146 mg |
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Sodium (Na)
|
1 mg |
2 mg |
1 mg |
1 mg |
7 mg |
77 mg |
70 mg |
11 mg |
17 mg |
4 mg |
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Copper (Cu)
|
0.03 mg |
0.06 mg |
1 mg |
0.08 mg |
0.19 mg |
0.07 mg |
0.17 mg |
0.08 mg |
0.3 mg |
0.04 mg |
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Manganese (Mn)
|
0.04 mg |
2.29 mg |
0.27 mg |
0.63 mg |
0.33 mg |
0.94 mg |
0.1 mg |
1.67 mg |
0.13 mg |
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Selenium (Se)
|
0.7 µg |
2.5 µg |
1 µg |
3 µg |
0.7 µg |
2 µg |
1 µg |
14.2 µg |
1 µg |
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Fluoride (F)
|
3.3 µg |
2 µg |
37.8 µg |
1.1 µg |
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| Vitamins | ||||||||||
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Vitamin A (IU)
|
54 IU |
250 IU |
1 IU |
64 IU |
5 IU |
35 IU |
10,481 IU |
489 IU |
9 IU |
2 IU |
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Vitamin A, RAE
|
3 mcg_RAE |
13 mcg_RAE |
3 mcg_RAE |
2 mcg_RAE |
524 mcg_RAE |
24 mcg_RAE |
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Beta Carotene
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27 µg |
1 µg |
26 µg |
21 µg |
6,288 µg |
293 µg |
5 µg |
1 µg |
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Alpha Carotene
|
25 µg |
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Beta Cryptoxanthin
|
11 µg |
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Lycopene
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3,041 µg |
|||||||||
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Lutein + zeaxanthin
|
29 µg |
1 µg |
22 µg |
11,308 µg |
94 µg |
16 µg |
4 µg |
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Vitamin C (total ascorbic acid)
|
4.6 mg |
71 mg |
8.7 mg |
3.6 mg |
9.8 mg |
22.8 mg |
31.2 mg |
7.4 mg |
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Vitamin E (alpha-tocopherol)
|
0.18 mg |
26.22 mg |
0.1 mg |
0.63 mg |
0.04 mg |
2 mg |
0.56 mg |
0.08 mg |
0.02 mg |
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Beta Tocopherol
|
0.29 mg |
0.03 mg |
0.01 mg |
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Gamma Tocopherol
|
0.65 mg |
0.02 mg |
1.19 mg |
0.21 mg |
||||||
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Delta Tocopherol
|
0.05 mg |
0.01 mg |
0.11 mg |
0.01 mg |
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Vitamin K (phylloquinone)
|
2 µg |
1 µg |
0.2 µg |
493.6 µg |
3 µg |
1.7 µg |
0.4 µg |
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Thiamin
|
0.02 mg |
0.1 mg |
0.21 mg |
0.03 mg |
0.11 mg |
0.03 mg |
0.09 mg |
0.04 mg |
0.2 mg |
0.05 mg |
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Riboflavin (Vitamin B2)
|
0.03 mg |
0.05 mg |
1.01 mg |
0.07 mg |
0.11 mg |
0.04 mg |
0.24 mg |
0.02 mg |
0.11 mg |
0.03 mg |
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Niacin
|
0.09 mg |
1 mg |
3 mg |
0.67 mg |
0.41 mg |
0.33 mg |
0.49 mg |
0.53 mg |
0.7 mg |
0.12 mg |
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Vitamin B-6
|
0.04 mg |
0.09 mg |
0.14 mg |
0.37 mg |
0.12 mg |
0.07 mg |
0.24 mg |
0.08 mg |
1.24 mg |
0.12 mg |
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Total Folate
|
3 µg |
30 µg |
50 µg |
20 µg |
42 µg |
80 µg |
146 µg |
13 µg |
3 µg |
19 µg |
|
Folate, food
|
3 µg |
30 µg |
50 µg |
20 µg |
42 µg |
80 µg |
146 µg |
13 µg |
3 µg |
19 µg |
|
Folate, DFE
|
3 mcg_DFE |
30 mcg_DFE |
50 mcg_DFE |
20 mcg_DFE |
42 mcg_DFE |
80 mcg_DFE |
146 mcg_DFE |
13 mcg_DFE |
3 mcg_DFE |
19 mcg_DFE |
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Pantothenic acid
|
0.06 mg |
0.33 mg |
0.47 mg |
0.33 mg |
0.14 mg |
0.14 mg |
0.13 mg |
0.6 mg |
0.12 mg |
|
|
Total Choline
|
3.4 mg |
52.1 mg |
9.8 mg |
6.3 mg |
19.7 mg |
6.9 mg |
23.2 mg |
6.1 mg |
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Betaine
|
0.1 mg |
1 mg |
0.1 mg |
89 mg |
0.1 mg |
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| Fats and Fatty Acids | ||||||||||
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Total Fat (lipids)
|
0.17 g |
0.3 g |
49.42 g |
0.33 g |
1.92 g |
0.18 g |
0.26 g |
0.11 g |
1 g |
0.1 g |
|
14:00 (myristic acid)
|
0.01 g |
0.01 g |
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16:00 (palmitic acid)
|
0.02 g |
0.03 g |
3.04 g |
0.1 g |
0.03 g |
0.03 g |
0.01 g |
0.09 g |
0.03 g |
|
|
18:00 (stearic acid)
|
0.66 g |
|||||||||
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18:3 undifferentiated (linolenic acid)
|
0.01 g |
0.02 g |
0.01 g |
0.03 g |
0.09 g |
0.02 g |
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16:1 undifferentiated (palmitoleic acid)
|
0.01 g |
0.24 g |
0.01 g |
|||||||
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Saturated Fat
|
0.03 g |
0.04 g |
3.73 g |
0.11 g |
0.03 g |
0.04 g |
0.01 g |
0.09 g |
0.04 g |
|
|
18:1 undifferentiated (oleic acid)
|
0.01 g |
0.05 g |
30.61 g |
0.02 g |
0.04 g |
0.02 g |
0.01 g |
0.01 g |
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|
20:01
|
0.01 g |
|||||||||
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Polyunsaturated Fat
|
0.05 g |
0.06 g |
12.07 g |
0.07 g |
0.06 g |
0.11 g |
0.04 g |
0.25 g |
0.02 g |
|
|
18:2 undifferentiated (linoleic acid)
|
0.04 g |
0.04 g |
12.06 g |
0.05 g |
0.06 g |
0.02 g |
0.04 g |
0.23 g |
0.01 g |
|
|
18:3 n-3 c,c,c (ALA) (alpha-linolenic acid)
|
0.01 g |
|||||||||
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Monounsaturated Fat
|
0.01 g |
0.05 g |
30.89 g |
0.03 g |
0.04 g |
0.01 g |
0.02 g |
0.01 g |
0.01 g |
|
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17:00 (margaric acid)
|
0.01 g |
|||||||||
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20.00" (arachidic acid)
|
0.01 g |
|||||||||
|
16:1 c
|
0.23 g |
|||||||||
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16:1 t
|
0.01 g |
|||||||||
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17:01
|
0.03 g |
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18:1 c
|
30.61 g |
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18:2 n-6 c,c
|
12.06 g |
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total trans fatty acids
|
0.02 g |
|||||||||
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total trans-monoenoic fatty acids
|
0.01 g |
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Stigmasterol
|
4 mg |
|||||||||
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Campesterol
|
5 mg |
|||||||||
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Beta-sitosterol
|
132 mg |
|||||||||
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Phytosterols
|
12 mg |
16 mg |
9 mg |
15 mg |
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| Amino Acids | ||||||||||
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Protein
|
0.26 g |
1.3 g |
21.22 g |
1.09 g |
4.4 g |
1.68 g |
2.97 g |
0.95 g |
1.1 g |
|
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Tryptophan
|
0.01 g |
0.21 g |
0.01 g |
0.05 g |
0.02 g |
0.04 g |
0.01 g |
0.07 g |
0.01 g |
|
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Threonine
|
0.01 g |
0.02 g |
0.6 g |
0.03 g |
0.13 g |
0.05 g |
0.13 g |
0.03 g |
0.16 g |
0.02 g |
|
Isoleucine
|
0.01 g |
0.04 g |
0.7 g |
0.03 g |
0.16 g |
0.05 g |
0.15 g |
0.03 g |
0.22 g |
0.01 g |
|
Leucine
|
0.01 g |
0.03 g |
1.49 g |
0.07 g |
0.26 g |
0.07 g |
0.23 g |
0.04 g |
0.31 g |
0.03 g |
|
Lysine
|
0.01 g |
0.07 g |
0.58 g |
0.05 g |
0.24 g |
0.06 g |
0.18 g |
0.04 g |
0.27 g |
0.04 g |
|
Methionine
|
0.03 g |
0.15 g |
0.01 g |
0.1 g |
0.02 g |
0.05 g |
0.01 g |
0.08 g |
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Phenylalanine
|
0.01 g |
0.04 g |
1.12 g |
0.05 g |
0.19 g |
0.05 g |
0.13 g |
0.03 g |
0.18 g |
0.03 g |
|
Tyrosine
|
0.02 g |
0.45 g |
0.01 g |
0.08 g |
0.04 g |
0.11 g |
0.02 g |
0.08 g |
0.01 g |
|
|
Valine
|
0.01 g |
0.05 g |
0.82 g |
0.05 g |
0.19 g |
0.06 g |
0.17 g |
0.03 g |
0.29 g |
0.02 g |
|
Arginine
|
0.01 g |
0.09 g |
2 g |
0.05 g |
0.34 g |
0.04 g |
0.17 g |
0.03 g |
0.63 g |
0.1 g |
|
Histidine
|
0.02 g |
0.56 g |
0.08 g |
0.13 g |
0.02 g |
0.07 g |
0.02 g |
0.11 g |
0.01 g |
|
|
Alanine
|
0.01 g |
0.07 g |
1.03 g |
0.04 g |
0.18 g |
0.06 g |
0.15 g |
0.03 g |
0.13 g |
0.02 g |
|
Aspartic acid
|
0.07 g |
0.16 g |
2.91 g |
0.12 g |
0.35 g |
0.12 g |
0.25 g |
0.15 g |
0.49 g |
0.09 g |
|
Glutamic acid
|
0.03 g |
0.13 g |
6.81 g |
0.15 g |
0.58 g |
0.45 g |
0.36 g |
0.39 g |
0.81 g |
0.26 g |
|
Glycine
|
0.01 g |
0.13 g |
1.47 g |
0.04 g |
0.22 g |
0.03 g |
0.14 g |
0.03 g |
0.2 g |
0.03 g |
|
Proline
|
0.01 g |
0.06 g |
1.03 g |
0.03 g |
0.24 g |
0.04 g |
0.12 g |
0.02 g |
0.1 g |
0.01 g |
|
Serine
|
0.01 g |
0.05 g |
0.95 g |
0.04 g |
0.18 g |
0.06 g |
0.11 g |
0.03 g |
0.19 g |
0.02 g |
| Other | ||||||||||
|
Water
|
85.56 g |
82.3 g |
4.7 g |
74.91 g |
71.61 g |
87.06 g |
91.21 g |
94.34 g |
58.58 g |
89.11 g |
|
Ash
|
0.19 g |
0.6 g |
3 g |
0.82 g |
0.76 g |
1.12 g |
1.81 g |
0.6 g |
2 g |
0.35 g |
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