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Compare Oranges vs Almonds vs Spinach vs Garlic 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 |
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Normal Serving Size
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1 Fruit Without Seeds (159g) | 1 Cup (143g) | 1 Cup (180g) | 1 Cup (136g) |
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Origin/Cultivated from
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China, Brazil, United States, India, Mexico, Spain, Iran, Italy, Indonesia, Egypt, Pakistan | United States, Spain, Iran, Italy, Morocco, Syria, Tunisia, Turkey, Algeria, Greece | Mediterranean | China, India, South Korea, Egypt, Russia, United States, Spain, Argentina, Myanmar, Ukraine |
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Family
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Rutaceae | Rosaceae | Amaranthaceae | Amaryllidaceae |
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Good for
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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 | Diet, Cancer, Anti-inflammatory, Antioxidants, Blood Pressure, Vision, Immunity, Skin, Bones, Calcification, Brain And Nervous Function | Common Cold And Flu, Lower Cholesterol And Blood Pressure, Prevent Blood Clots, Fight Infections, Prevent Cancer |
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Serving Forms
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Raw | Whole | Cooked, Boiled, Drained, Without Salt | Raw |
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Uses
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Culinary | Culinary | Culinary | Culinary, Medicinal |
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0Comments
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| Basic Nutrition Facts | ||||
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Calories
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63 kcal |
575 kcal |
23 kcal |
149 kcal |
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Energy
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262 KJ |
2,408 KJ |
96 KJ |
623 KJ |
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Total Carbohydrates
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15.5 g |
21.67 g |
3.75 g |
33.06 g |
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Total Fat (lipids)
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0.3 g |
49.42 g |
0.26 g |
1 g |
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Saturated Fat
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0.04 g |
3.73 g |
0.04 g |
0.09 g |
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Polyunsaturated Fat
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0.06 g |
12.07 g |
0.11 g |
0.25 g |
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Monounsaturated Fat
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0.05 g |
30.89 g |
0.01 g |
0.01 g |
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Dietary Fiber
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4.5 g |
12.2 g |
2.4 g |
2 g |
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Sugars
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3.89 g |
0.43 g |
1 g |
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Protein
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1.3 g |
21.22 g |
2.97 g |
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| Carbohydrates | ||||
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Total Carbohydrates
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15.5 g |
21.67 g |
3.75 g |
33.06 g |
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Dietary Fiber
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4.5 g |
12.2 g |
2.4 g |
2 g |
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Sugars
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3.89 g |
0.43 g |
1 g |
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Sucrose
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3.6 g |
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Glucose dextrose
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0.12 g |
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Fructose (dextrose)
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0.09 g |
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Maltose
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0.04 g |
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Galactose
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0.05 g |
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Starch
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0.74 g |
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| Minerals | ||||
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Calcium (Ca)
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70 mg |
264 mg |
136 mg |
181 mg |
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Iron (Fe)
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0.8 mg |
3.72 mg |
3.57 mg |
1.7 mg |
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Magnesium (Mg)
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14 mg |
268 mg |
87 mg |
25 mg |
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Phosphorus (P)
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22 mg |
484 mg |
56 mg |
153 mg |
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Potassium (K)
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196 mg |
705 mg |
466 mg |
401 mg |
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Sodium (Na)
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2 mg |
1 mg |
70 mg |
17 mg |
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Copper (Cu)
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0.06 mg |
1 mg |
0.17 mg |
0.3 mg |
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Manganese (Mn)
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2.29 mg |
0.94 mg |
1.67 mg |
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Selenium (Se)
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0.7 µg |
2.5 µg |
2 µg |
14.2 µg |
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Fluoride (F)
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37.8 µg |
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| Vitamins | ||||
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Vitamin A (IU)
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250 IU |
1 IU |
10,481 IU |
9 IU |
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Vitamin A, RAE
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13 mcg_RAE |
524 mcg_RAE |
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Beta Carotene
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1 µg |
6,288 µg |
5 µg |
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Lutein + zeaxanthin
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1 µg |
11,308 µg |
16 µg |
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Vitamin C (total ascorbic acid)
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71 mg |
9.8 mg |
31.2 mg |
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Vitamin E (alpha-tocopherol)
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26.22 mg |
2 mg |
0.08 mg |
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Beta Tocopherol
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0.29 mg |
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Gamma Tocopherol
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0.65 mg |
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Delta Tocopherol
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0.05 mg |
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Vitamin K (phylloquinone)
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493.6 µg |
1.7 µg |
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Thiamin
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0.1 mg |
0.21 mg |
0.09 mg |
0.2 mg |
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Riboflavin (Vitamin B2)
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0.05 mg |
1.01 mg |
0.24 mg |
0.11 mg |
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Niacin
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1 mg |
3 mg |
0.49 mg |
0.7 mg |
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Vitamin B-6
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0.09 mg |
0.14 mg |
0.24 mg |
1.24 mg |
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Total Folate
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30 µg |
50 µg |
146 µg |
3 µg |
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Folate, food
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30 µg |
50 µg |
146 µg |
3 µg |
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Folate, DFE
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30 mcg_DFE |
50 mcg_DFE |
146 mcg_DFE |
3 mcg_DFE |
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Pantothenic acid
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0.33 mg |
0.47 mg |
0.14 mg |
0.6 mg |
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Total Choline
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52.1 mg |
19.7 mg |
23.2 mg |
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Betaine
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1 mg |
89 mg |
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| Fats and Fatty Acids | ||||
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Total Fat (lipids)
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0.3 g |
49.42 g |
0.26 g |
1 g |
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14:00 (myristic acid)
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0.01 g |
0.01 g |
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16:00 (palmitic acid)
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0.03 g |
3.04 g |
0.03 g |
0.09 g |
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18:00 (stearic acid)
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0.66 g |
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18:3 undifferentiated (linolenic acid)
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0.02 g |
0.01 g |
0.09 g |
0.02 g |
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16:1 undifferentiated (palmitoleic acid)
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0.01 g |
0.24 g |
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Saturated Fat
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0.04 g |
3.73 g |
0.04 g |
0.09 g |
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18:1 undifferentiated (oleic acid)
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0.05 g |
30.61 g |
0.01 g |
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20:01
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0.01 g |
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Polyunsaturated Fat
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0.06 g |
12.07 g |
0.11 g |
0.25 g |
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18:2 undifferentiated (linoleic acid)
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0.04 g |
12.06 g |
0.02 g |
0.23 g |
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18:3 n-3 c,c,c (ALA) (alpha-linolenic acid)
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0.01 g |
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Monounsaturated Fat
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0.05 g |
30.89 g |
0.01 g |
0.01 g |
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17:00 (margaric acid)
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0.01 g |
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20.00" (arachidic acid)
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0.01 g |
|||
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16:1 c
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0.23 g |
|||
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16:1 t
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0.01 g |
|||
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17:01
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0.03 g |
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18:1 c
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30.61 g |
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18:2 n-6 c,c
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12.06 g |
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total trans fatty acids
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0.02 g |
|||
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total trans-monoenoic fatty acids
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0.01 g |
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Stigmasterol
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4 mg |
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Campesterol
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5 mg |
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Beta-sitosterol
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132 mg |
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| Amino Acids | ||||
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Protein
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1.3 g |
21.22 g |
2.97 g |
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Tryptophan
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0.01 g |
0.21 g |
0.04 g |
0.07 g |
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Threonine
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0.02 g |
0.6 g |
0.13 g |
0.16 g |
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Isoleucine
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0.04 g |
0.7 g |
0.15 g |
0.22 g |
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Leucine
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0.03 g |
1.49 g |
0.23 g |
0.31 g |
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Lysine
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0.07 g |
0.58 g |
0.18 g |
0.27 g |
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Methionine
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0.03 g |
0.15 g |
0.05 g |
0.08 g |
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Phenylalanine
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0.04 g |
1.12 g |
0.13 g |
0.18 g |
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Tyrosine
|
0.02 g |
0.45 g |
0.11 g |
0.08 g |
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Valine
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0.05 g |
0.82 g |
0.17 g |
0.29 g |
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Arginine
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0.09 g |
2 g |
0.17 g |
0.63 g |
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Histidine
|
0.02 g |
0.56 g |
0.07 g |
0.11 g |
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Alanine
|
0.07 g |
1.03 g |
0.15 g |
0.13 g |
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Aspartic acid
|
0.16 g |
2.91 g |
0.25 g |
0.49 g |
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Glutamic acid
|
0.13 g |
6.81 g |
0.36 g |
0.81 g |
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Glycine
|
0.13 g |
1.47 g |
0.14 g |
0.2 g |
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Proline
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0.06 g |
1.03 g |
0.12 g |
0.1 g |
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Serine
|
0.05 g |
0.95 g |
0.11 g |
0.19 g |
| Other | ||||
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Water
|
82.3 g |
4.7 g |
91.21 g |
58.58 g |
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Ash
|
0.6 g |
3 g |
1.81 g |
2 g |
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