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Compare Blueberries vs Cranberries vs Oranges vs Bananas vs Spinach vs Tomatoes vs Ginger vs Garlic vs Salmon vs Tuna Superfoods
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| General Info | ||||||||||
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Standardized Size (all values listed in table are for 100g serving size)
|
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
|
1 Cup (148g) | 1 Cup, Whole (100g) | 1 Fruit Without Seeds (159g) | 1 Nlea Serving (126g) - Raw | 1 Cup (180g) | 1 Cup (240g) | 1 Tsp (2g) | 1 Cup (136g) | 3 Oz (85g) | 3 Oz (85g) |
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Origin/Cultivated from
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America, Europe, Asia Africa | North America | China, Brazil, United States, India, Mexico, Spain, Iran, Italy, Indonesia, Egypt, Pakistan | Southeast Asia | Mediterranean | South America | India, China, Indonesia, Nepal, Thailand, Nigeria, Bangladesh, Japan, Philippines, Cameroon | China, India, South Korea, Egypt, Russia, United States, Spain, Argentina, Myanmar, Ukraine | North America | Pacific Ocean |
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Family
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Ericaceae | Ericaceae | Rutaceae | Musaceae | Amaranthaceae | Solanaceae | Zingiberaceae | Amaryllidaceae | Salmonidae | Scombridae |
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Good for
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Prevent Colon Cancer, Good For Brain, Lower Cholesterol, Preventing Urinary Tract Infections, | Remedy For Urinary Tract Infections, Prevent Periodontal Disease | Arteriosclerosis, Cancer Prevention, Cholesterol, Constipation, Heart Disease, High Blood Pressure, Immune System, Preventing Kidney Stones, Skin, Stomach Ulcer, Protection Against Viral Infections | 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 | 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 | Ovarian Cancer, Colon Cancer Prevention, Morning Sickness, Motion Sickness Remedy, Reduces Pain And Inflammation, Heartburn Relief, Cold And Flu, Migraine, Menstrual Cramp Relief | Common Cold And Flu, Lower Cholesterol And Blood Pressure, Prevent Blood Clots, Fight Infections, Prevent Cancer | Muscles, Tissues, Enzymes, Hormones, Cardio-vascular Health, Metabolism, Eye Care, Brain & Nerves, Reduce Chances Of Cancer Of Colon, Prostrate And Kidneys | Stroke Prevention, Blood Pressure, Cardiovascular Disease Prevention, Alzheimer S Disease Prevention, Cancer Prevention, Macular Degeneration Prevention, Arthritis |
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Serving Forms
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Raw | Raw | Raw | Raw | Cooked, Boiled, Drained, Without Salt | Red, Ripe, Cooked | Raw | Raw | Chinook, Cooked, Dry Heat | Yellowfin, Fresh, Cooked, Dry Heat |
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Uses
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Culinary | Culinary | Culinary | Culinary | Culinary | Culinary | Culinary, Medicinal | Culinary, Medicinal | Culinary | Culinary |
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0Comments
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| Basic Nutrition Facts | ||||||||||
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Calories
|
57 kcal |
46 kcal |
63 kcal |
89 kcal |
23 kcal |
18 kcal |
80 kcal |
149 kcal |
231 kcal |
130 kcal |
|
Energy
|
240 KJ |
194 KJ |
262 KJ |
371 KJ |
96 KJ |
73 KJ |
333 KJ |
623 KJ |
967 KJ |
543 KJ |
|
Total Carbohydrates
|
14.49 g |
12.2 g |
15.5 g |
22.84 g |
3.75 g |
4.01 g |
17.77 g |
33.06 g |
||
|
Total Fat (lipids)
|
0.33 g |
0.13 g |
0.3 g |
0.33 g |
0.26 g |
0.11 g |
0.75 g |
1 g |
13.38 g |
0.59 g |
|
Saturated Fat
|
0.03 g |
0.01 g |
0.04 g |
0.11 g |
0.04 g |
0.01 g |
0.2 g |
0.09 g |
3.21 g |
0.2 g |
|
Polyunsaturated Fat
|
0.15 g |
0.05 g |
0.06 g |
0.07 g |
0.11 g |
0.04 g |
0.15 g |
0.25 g |
2.66 g |
0.17 g |
|
Monounsaturated Fat
|
0.05 g |
0.02 g |
0.05 g |
0.03 g |
0.01 g |
0.02 g |
0.15 g |
0.01 g |
5.74 g |
0.14 g |
|
Dietary Fiber
|
2.4 g |
4.6 g |
4.5 g |
3 g |
2.4 g |
0.7 g |
2 g |
2 g |
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|
Sugars
|
9.96 g |
4.04 g |
12.23 g |
0.43 g |
2.49 g |
1.7 g |
1 g |
|||
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Protein
|
0.74 g |
0.39 g |
1.3 g |
1.09 g |
2.97 g |
0.95 g |
1.82 g |
25.72 g |
29.15 g |
|
|
Cholesterol
|
85 mg |
47 mg |
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| Carbohydrates | ||||||||||
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Total Carbohydrates
|
14.49 g |
12.2 g |
15.5 g |
22.84 g |
3.75 g |
4.01 g |
17.77 g |
33.06 g |
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Dietary Fiber
|
2.4 g |
4.6 g |
4.5 g |
3 g |
2.4 g |
0.7 g |
2 g |
2 g |
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Sugars
|
9.96 g |
4.04 g |
12.23 g |
0.43 g |
2.49 g |
1.7 g |
1 g |
|||
|
Sucrose
|
0.11 g |
0.13 g |
2.39 g |
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Glucose dextrose
|
4.88 g |
3.28 g |
4.98 g |
1.18 g |
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Fructose (dextrose)
|
4.97 g |
0.63 g |
4.85 g |
1.31 g |
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Maltose
|
0.01 g |
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Starch
|
0.03 g |
5.38 g |
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| Minerals | ||||||||||
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Calcium (Ca)
|
6 mg |
8 mg |
70 mg |
5 mg |
136 mg |
11 mg |
16 mg |
181 mg |
28 mg |
4 mg |
|
Iron (Fe)
|
0.28 mg |
0.25 mg |
0.8 mg |
0.26 mg |
3.57 mg |
0.68 mg |
0.6 mg |
1.7 mg |
0.91 mg |
0.92 mg |
|
Magnesium (Mg)
|
6 mg |
6 mg |
14 mg |
27 mg |
87 mg |
9 mg |
43 mg |
25 mg |
122 mg |
42 mg |
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Phosphorus (P)
|
12 mg |
13 mg |
22 mg |
22 mg |
56 mg |
28 mg |
34 mg |
153 mg |
371 mg |
333 mg |
|
Potassium (K)
|
77 mg |
85 mg |
196 mg |
358 mg |
466 mg |
218 mg |
415 mg |
401 mg |
505 mg |
527 mg |
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Sodium (Na)
|
1 mg |
2 mg |
2 mg |
1 mg |
70 mg |
11 mg |
13 mg |
17 mg |
60 mg |
54 mg |
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Copper (Cu)
|
0.06 mg |
0.06 mg |
0.06 mg |
0.08 mg |
0.17 mg |
0.08 mg |
0.23 mg |
0.3 mg |
0.05 mg |
0.04 mg |
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Manganese (Mn)
|
0.34 mg |
0.36 mg |
0.27 mg |
0.94 mg |
0.1 mg |
0.23 mg |
1.67 mg |
0.02 mg |
0.01 mg |
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Selenium (Se)
|
0.1 µg |
0.1 µg |
0.7 µg |
1 µg |
2 µg |
1 µg |
0.7 µg |
14.2 µg |
46.8 µg |
108.2 µg |
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Fluoride (F)
|
2 µg |
37.8 µg |
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| Vitamins | ||||||||||
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Vitamin A (IU)
|
54 IU |
60 IU |
250 IU |
64 IU |
10,481 IU |
489 IU |
9 IU |
496 IU |
65 IU |
|
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Vitamin A, RAE
|
3 mcg_RAE |
3 mcg_RAE |
13 mcg_RAE |
3 mcg_RAE |
524 mcg_RAE |
24 mcg_RAE |
149 mcg_RAE |
22 mcg_RAE |
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Retinol
|
149 µg |
22 µg |
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Beta Carotene
|
32 µg |
36 µg |
26 µg |
6,288 µg |
293 µg |
5 µg |
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Alpha Carotene
|
25 µg |
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Lycopene
|
3,041 µg |
|||||||||
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Lutein + zeaxanthin
|
80 µg |
91 µg |
22 µg |
11,308 µg |
94 µg |
16 µg |
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Vitamin C (total ascorbic acid)
|
9.7 mg |
13.3 mg |
71 mg |
8.7 mg |
9.8 mg |
22.8 mg |
5 mg |
31.2 mg |
4.1 mg |
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Vitamin D
|
82 IU |
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Vitamin D (D2 + D3)
|
2 µg |
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Vitamin E (alpha-tocopherol)
|
0.57 mg |
1.2 mg |
0.1 mg |
2 mg |
0.56 mg |
0.26 mg |
0.08 mg |
0.29 mg |
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Beta Tocopherol
|
0.01 mg |
0.01 mg |
||||||||
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Gamma Tocopherol
|
0.36 mg |
0.04 mg |
0.02 mg |
0.21 mg |
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Delta Tocopherol
|
0.03 mg |
0.01 mg |
0.01 mg |
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Vitamin K (phylloquinone)
|
19.3 µg |
5.1 µg |
1 µg |
493.6 µg |
3 µg |
0.1 µg |
1.7 µg |
0.1 µg |
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Thiamin
|
0.04 mg |
0.01 mg |
0.1 mg |
0.03 mg |
0.09 mg |
0.04 mg |
0.03 mg |
0.2 mg |
0.04 mg |
0.13 mg |
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Riboflavin (Vitamin B2)
|
0.04 mg |
0.02 mg |
0.05 mg |
0.07 mg |
0.24 mg |
0.02 mg |
0.03 mg |
0.11 mg |
0.15 mg |
0.14 mg |
|
Niacin
|
0.42 mg |
0.1 mg |
1 mg |
0.67 mg |
0.49 mg |
0.53 mg |
0.75 mg |
0.7 mg |
10.05 mg |
22.07 mg |
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Vitamin B-6
|
0.05 mg |
0.06 mg |
0.09 mg |
0.37 mg |
0.24 mg |
0.08 mg |
0.16 mg |
1.24 mg |
0.46 mg |
1.04 mg |
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Total Folate
|
6 µg |
1 µg |
30 µg |
20 µg |
146 µg |
13 µg |
11 µg |
3 µg |
35 µg |
2 µg |
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Folate, food
|
6 µg |
1 µg |
30 µg |
20 µg |
146 µg |
13 µg |
11 µg |
3 µg |
35 µg |
2 µg |
|
Folate, DFE
|
6 mcg_DFE |
1 mcg_DFE |
30 mcg_DFE |
20 mcg_DFE |
146 mcg_DFE |
13 mcg_DFE |
11 mcg_DFE |
3 mcg_DFE |
35 mcg_DFE |
2 mcg_DFE |
|
Vitamin B-12
|
3 µg |
2 µg |
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Pantothenic acid
|
0.12 mg |
0.29 mg |
0.33 mg |
0.33 mg |
0.14 mg |
0.13 mg |
0.2 mg |
0.6 mg |
0.87 mg |
0.33 mg |
|
Total Choline
|
6 mg |
5.5 mg |
9.8 mg |
19.7 mg |
6.9 mg |
28.8 mg |
23.2 mg |
77.6 mg |
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Betaine
|
0.2 mg |
0.2 mg |
0.1 mg |
89 mg |
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| Fats and Fatty Acids | ||||||||||
|
Total Fat (lipids)
|
0.33 g |
0.13 g |
0.3 g |
0.33 g |
0.26 g |
0.11 g |
0.75 g |
1 g |
13.38 g |
0.59 g |
|
8:00 (caprylic acid)
|
0.01 g |
|||||||||
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12:00 (lauric acid)
|
0.04 g |
|||||||||
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14:00 (myristic acid)
|
0.01 g |
0.02 g |
0.46 g |
0.01 g |
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|
16:00 (palmitic acid)
|
0.02 g |
0.01 g |
0.03 g |
0.1 g |
0.03 g |
0.01 g |
0.12 g |
0.09 g |
2 g |
0.13 g |
|
18:00 (stearic acid)
|
0.02 g |
0.71 g |
0.05 g |
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|
18:3 undifferentiated (linolenic acid)
|
0.06 g |
0.02 g |
0.02 g |
0.03 g |
0.09 g |
0.03 g |
0.02 g |
0.11 g |
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16:1 undifferentiated (palmitoleic acid)
|
0.01 g |
0.01 g |
0.02 g |
1.13 g |
0.01 g |
|||||
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Saturated Fat
|
0.03 g |
0.01 g |
0.04 g |
0.11 g |
0.04 g |
0.01 g |
0.2 g |
0.09 g |
3.21 g |
0.2 g |
|
18:1 undifferentiated (oleic acid)
|
0.05 g |
0.02 g |
0.05 g |
0.02 g |
0.02 g |
0.12 g |
0.01 g |
3.59 g |
0.1 g |
|
|
20:01
|
0.01 g |
0.58 g |
0.01 g |
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22:1 undifferentiated (erucic acid)
|
0.44 g |
|||||||||
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Polyunsaturated Fat
|
0.15 g |
0.05 g |
0.06 g |
0.07 g |
0.11 g |
0.04 g |
0.15 g |
0.25 g |
2.66 g |
0.17 g |
|
18:2 undifferentiated (linoleic acid)
|
0.09 g |
0.03 g |
0.04 g |
0.05 g |
0.02 g |
0.04 g |
0.12 g |
0.23 g |
0.14 g |
0.02 g |
|
18:3 n-3 c,c,c (ALA) (alpha-linolenic acid)
|
0.19 g |
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|
20:4 undifferentiated (arachidonic acid)
|
0.2 g |
0.02 g |
||||||||
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20:5 n-3 (EPA) (timnodonic acid)
|
1.01 g |
0.01 g |
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22:5 n-3 (DPA) (clupanodonic acid)
|
0.3 g |
|||||||||
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22:6 n-3 (DHA)
|
0.73 g |
0.1 g |
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Monounsaturated Fat
|
0.05 g |
0.02 g |
0.05 g |
0.03 g |
0.01 g |
0.02 g |
0.15 g |
0.01 g |
5.74 g |
0.14 g |
|
24:1 c
|
0.01 g |
|||||||||
|
total trans fatty acids
|
0.02 g |
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Phytosterols
|
16 mg |
9 mg |
15 mg |
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| Amino Acids | ||||||||||
|
Protein
|
0.74 g |
0.39 g |
1.3 g |
1.09 g |
2.97 g |
0.95 g |
1.82 g |
25.72 g |
29.15 g |
|
|
Tryptophan
|
0.01 g |
0.01 g |
0.04 g |
0.01 g |
0.01 g |
0.07 g |
0.29 g |
0.31 g |
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|
Threonine
|
0.02 g |
0.03 g |
0.02 g |
0.03 g |
0.13 g |
0.03 g |
0.04 g |
0.16 g |
1.13 g |
1.22 g |
|
Isoleucine
|
0.02 g |
0.03 g |
0.04 g |
0.03 g |
0.15 g |
0.03 g |
0.05 g |
0.22 g |
1.18 g |
1.29 g |
|
Leucine
|
0.04 g |
0.05 g |
0.03 g |
0.07 g |
0.23 g |
0.04 g |
0.07 g |
0.31 g |
2 g |
2.27 g |
|
Lysine
|
0.01 g |
0.04 g |
0.07 g |
0.05 g |
0.18 g |
0.04 g |
0.06 g |
0.27 g |
2 g |
2.57 g |
|
Methionine
|
0.01 g |
0.03 g |
0.01 g |
0.05 g |
0.01 g |
0.01 g |
0.08 g |
0.76 g |
0.83 g |
|
|
Phenylalanine
|
0.03 g |
0.04 g |
0.04 g |
0.05 g |
0.13 g |
0.03 g |
0.05 g |
0.18 g |
1 g |
1.09 g |
|
Tyrosine
|
0.01 g |
0.03 g |
0.02 g |
0.01 g |
0.11 g |
0.02 g |
0.02 g |
0.08 g |
0.87 g |
0.94 g |
|
Valine
|
0.03 g |
0.05 g |
0.05 g |
0.05 g |
0.17 g |
0.03 g |
0.07 g |
0.29 g |
1.33 g |
1.44 g |
|
Arginine
|
0.04 g |
0.06 g |
0.09 g |
0.05 g |
0.17 g |
0.03 g |
0.04 g |
0.63 g |
2 g |
1.67 g |
|
Histidine
|
0.01 g |
0.02 g |
0.02 g |
0.08 g |
0.07 g |
0.02 g |
0.03 g |
0.11 g |
0.76 g |
0.82 g |
|
Alanine
|
0.03 g |
0.05 g |
0.07 g |
0.04 g |
0.15 g |
0.03 g |
0.03 g |
0.13 g |
1.55 g |
1.69 g |
|
Aspartic acid
|
0.06 g |
0.19 g |
0.16 g |
0.12 g |
0.25 g |
0.15 g |
0.21 g |
0.49 g |
2.63 g |
3 g |
|
Glutamic acid
|
0.09 g |
0.15 g |
0.13 g |
0.15 g |
0.36 g |
0.39 g |
0.16 g |
0.81 g |
3.84 g |
4.17 g |
|
Glycine
|
0.03 g |
0.05 g |
0.13 g |
0.04 g |
0.14 g |
0.03 g |
0.04 g |
0.2 g |
1.23 g |
1.34 g |
|
Proline
|
0.03 g |
0.03 g |
0.06 g |
0.03 g |
0.12 g |
0.02 g |
0.04 g |
0.1 g |
0.91 g |
0.99 g |
|
Serine
|
0.02 g |
0.05 g |
0.05 g |
0.04 g |
0.11 g |
0.03 g |
0.05 g |
0.19 g |
1.05 g |
1.14 g |
| Other | ||||||||||
|
Water
|
84.21 g |
87.13 g |
82.3 g |
74.91 g |
91.21 g |
94.34 g |
78.89 g |
58.58 g |
65.6 g |
68.98 g |
|
Ash
|
0.24 g |
0.15 g |
0.6 g |
0.82 g |
1.81 g |
0.6 g |
0.77 g |
2 g |
1.76 g |
1.96 g |
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