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Compare Spinach vs Tomatoes vs Ginger 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)
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100 Grams | 100 Grams | 100 Grams | 100 Grams |
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Normal Serving Size
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1 Cup (180g) | 1 Cup (240g) | 1 Tsp (2g) | 3 Oz (85g) |
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Origin/Cultivated from
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Mediterranean | South America | India, China, Indonesia, Nepal, Thailand, Nigeria, Bangladesh, Japan, Philippines, Cameroon | Pacific Ocean |
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Family
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Amaranthaceae | Solanaceae | Zingiberaceae | Scombridae |
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Good for
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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 | 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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Cooked, Boiled, Drained, Without Salt | Red, Ripe, Cooked | Raw | Yellowfin, Fresh, Cooked, Dry Heat |
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Uses
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Culinary | Culinary | Culinary, Medicinal | Culinary |
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0Comments
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| Basic Nutrition Facts | ||||
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Calories
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23 kcal |
18 kcal |
80 kcal |
130 kcal |
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Energy
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96 KJ |
73 KJ |
333 KJ |
543 KJ |
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Total Carbohydrates
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3.75 g |
4.01 g |
17.77 g |
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Total Fat (lipids)
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0.26 g |
0.11 g |
0.75 g |
0.59 g |
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Saturated Fat
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0.04 g |
0.01 g |
0.2 g |
0.2 g |
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Polyunsaturated Fat
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0.11 g |
0.04 g |
0.15 g |
0.17 g |
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Monounsaturated Fat
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0.01 g |
0.02 g |
0.15 g |
0.14 g |
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Dietary Fiber
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2.4 g |
0.7 g |
2 g |
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Sugars
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0.43 g |
2.49 g |
1.7 g |
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Protein
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2.97 g |
0.95 g |
1.82 g |
29.15 g |
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Cholesterol
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47 mg |
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| Carbohydrates | ||||
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Total Carbohydrates
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3.75 g |
4.01 g |
17.77 g |
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Dietary Fiber
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2.4 g |
0.7 g |
2 g |
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Sugars
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0.43 g |
2.49 g |
1.7 g |
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Glucose dextrose
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1.18 g |
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Fructose (dextrose)
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1.31 g |
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| Minerals | ||||
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Calcium (Ca)
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136 mg |
11 mg |
16 mg |
4 mg |
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Iron (Fe)
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3.57 mg |
0.68 mg |
0.6 mg |
0.92 mg |
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Magnesium (Mg)
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87 mg |
9 mg |
43 mg |
42 mg |
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Phosphorus (P)
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56 mg |
28 mg |
34 mg |
333 mg |
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Potassium (K)
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466 mg |
218 mg |
415 mg |
527 mg |
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Sodium (Na)
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70 mg |
11 mg |
13 mg |
54 mg |
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Copper (Cu)
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0.17 mg |
0.08 mg |
0.23 mg |
0.04 mg |
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Manganese (Mn)
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0.94 mg |
0.1 mg |
0.23 mg |
0.01 mg |
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Selenium (Se)
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2 µg |
1 µg |
0.7 µg |
108.2 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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10,481 IU |
489 IU |
65 IU |
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Vitamin A, RAE
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524 mcg_RAE |
24 mcg_RAE |
22 mcg_RAE |
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Retinol
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22 µg |
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Beta Carotene
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6,288 µg |
293 µg |
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Lycopene
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3,041 µg |
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Lutein + zeaxanthin
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11,308 µg |
94 µg |
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Vitamin C (total ascorbic acid)
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9.8 mg |
22.8 mg |
5 mg |
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Vitamin D
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82 IU |
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Vitamin D (D2 + D3)
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2 µg |
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Vitamin E (alpha-tocopherol)
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2 mg |
0.56 mg |
0.26 mg |
0.29 mg |
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Beta Tocopherol
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0.01 mg |
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Gamma Tocopherol
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0.21 mg |
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Delta Tocopherol
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0.01 mg |
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Vitamin K (phylloquinone)
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493.6 µg |
3 µg |
0.1 µg |
0.1 µg |
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Thiamin
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0.09 mg |
0.04 mg |
0.03 mg |
0.13 mg |
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Riboflavin (Vitamin B2)
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0.24 mg |
0.02 mg |
0.03 mg |
0.14 mg |
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Niacin
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0.49 mg |
0.53 mg |
0.75 mg |
22.07 mg |
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Vitamin B-6
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0.24 mg |
0.08 mg |
0.16 mg |
1.04 mg |
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Total Folate
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146 µg |
13 µg |
11 µg |
2 µg |
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Folate, food
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146 µg |
13 µg |
11 µg |
2 µg |
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Folate, DFE
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146 mcg_DFE |
13 mcg_DFE |
11 mcg_DFE |
2 mcg_DFE |
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Vitamin B-12
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2 µg |
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Pantothenic acid
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0.14 mg |
0.13 mg |
0.2 mg |
0.33 mg |
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Total Choline
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19.7 mg |
6.9 mg |
28.8 mg |
77.6 mg |
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Betaine
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89 mg |
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| Fats and Fatty Acids | ||||
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Total Fat (lipids)
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0.26 g |
0.11 g |
0.75 g |
0.59 g |
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8:00 (caprylic acid)
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0.01 g |
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12:00 (lauric acid)
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0.04 g |
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14:00 (myristic acid)
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0.01 g |
0.02 g |
0.01 g |
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16:00 (palmitic acid)
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0.03 g |
0.01 g |
0.12 g |
0.13 g |
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18:00 (stearic acid)
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0.02 g |
0.05 g |
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18:3 undifferentiated (linolenic acid)
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0.09 g |
0.03 g |
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16:1 undifferentiated (palmitoleic acid)
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0.02 g |
0.01 g |
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Saturated Fat
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0.04 g |
0.01 g |
0.2 g |
0.2 g |
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18:1 undifferentiated (oleic acid)
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0.02 g |
0.12 g |
0.1 g |
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20:01
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0.01 g |
0.01 g |
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Polyunsaturated Fat
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0.11 g |
0.04 g |
0.15 g |
0.17 g |
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18:2 undifferentiated (linoleic acid)
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0.02 g |
0.04 g |
0.12 g |
0.02 g |
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20:4 undifferentiated (arachidonic acid)
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0.02 g |
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20:5 n-3 (EPA) (timnodonic acid)
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0.01 g |
|||
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22:6 n-3 (DHA)
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0.1 g |
|||
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Monounsaturated Fat
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0.01 g |
0.02 g |
0.15 g |
0.14 g |
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24:1 c
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0.01 g |
|||
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total trans fatty acids
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0.02 g |
|||
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Phytosterols
|
9 mg |
15 mg |
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| Amino Acids | ||||
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Protein
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2.97 g |
0.95 g |
1.82 g |
29.15 g |
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Tryptophan
|
0.04 g |
0.01 g |
0.01 g |
0.31 g |
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Threonine
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0.13 g |
0.03 g |
0.04 g |
1.22 g |
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Isoleucine
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0.15 g |
0.03 g |
0.05 g |
1.29 g |
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Leucine
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0.23 g |
0.04 g |
0.07 g |
2.27 g |
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Lysine
|
0.18 g |
0.04 g |
0.06 g |
2.57 g |
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Methionine
|
0.05 g |
0.01 g |
0.01 g |
0.83 g |
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Phenylalanine
|
0.13 g |
0.03 g |
0.05 g |
1.09 g |
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Tyrosine
|
0.11 g |
0.02 g |
0.02 g |
0.94 g |
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Valine
|
0.17 g |
0.03 g |
0.07 g |
1.44 g |
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Arginine
|
0.17 g |
0.03 g |
0.04 g |
1.67 g |
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Histidine
|
0.07 g |
0.02 g |
0.03 g |
0.82 g |
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Alanine
|
0.15 g |
0.03 g |
0.03 g |
1.69 g |
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Aspartic acid
|
0.25 g |
0.15 g |
0.21 g |
3 g |
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Glutamic acid
|
0.36 g |
0.39 g |
0.16 g |
4.17 g |
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Glycine
|
0.14 g |
0.03 g |
0.04 g |
1.34 g |
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Proline
|
0.12 g |
0.02 g |
0.04 g |
0.99 g |
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Serine
|
0.11 g |
0.03 g |
0.05 g |
1.14 g |
| Other | ||||
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Water
|
91.21 g |
94.34 g |
78.89 g |
68.98 g |
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Ash
|
1.81 g |
0.6 g |
0.77 g |
1.96 g |
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