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| Apples | Almonds | Spinach | ||
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| General Info | ||||
| Standardized Size (all values listed in table are for 100g serving size) | 100 Grams | 100 Grams | 100 Grams | |
| Normal Serving Size | 1 Cup, Quartered Or Chopped (125g) | 1 Cup (143g) | 1 Cup (180g) | |
| Origin/Cultivated from | China, United States, Iran, Turkey, Russia, Italy, India, France, Chile, Argentina | United States, Spain, Iran, Italy, Morocco, Syria, Tunisia, Turkey, Algeria, Greece | Mediterranean | |
| Family | Rosaceae | Rosaceae | Amaranthaceae | |
| Good for | Bone Protection, Asthma, Alzheimer's Prevention, Lower Cholesterol, Lung Cancer Prevention, Breast Cancer Prevention, Colon Cancer Prevention, Liver Cancer Prevention, Diabetes, Weight Loss | 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 | |
| Serving Forms | Raw | Whole | Cooked, Boiled, Drained, Without Salt | |
| Uses | Culinary | Culinary | Culinary | |
| Basic Nutrition Facts | ||||
| Calories | 52 kcal |
575 kcal |
23 kcal |
|
| Energy | 218 KJ |
2,408 KJ |
96 KJ |
|
| Total Carbohydrates | 13.81 g |
21.67 g |
3.75 g |
|
| Total Fat (lipids) | 0.17 g |
49.42 g |
0.26 g |
|
| Saturated Fat | 0.03 g |
3.73 g |
0.04 g |
|
| Polyunsaturated Fat | 0.05 g |
12.07 g |
0.11 g |
|
| Monounsaturated Fat | 0.01 g |
30.89 g |
0.01 g |
|
| Dietary Fiber | 2.4 g |
12.2 g |
2.4 g |
|
| Sugars | 10.39 g |
3.89 g |
0.43 g |
|
| Protein | 0.26 g |
21.22 g |
2.97 g |
|
| Carbohydrates | ||||
| Total Carbohydrates | 13.81 g |
21.67 g |
3.75 g |
|
| Dietary Fiber | 2.4 g |
12.2 g |
2.4 g |
|
| Sugars | 10.39 g |
3.89 g |
0.43 g |
|
| Sucrose | 2 g |
3.6 g |
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| Glucose dextrose | 2.43 g |
0.12 g |
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| Fructose (dextrose) | 5.9 g |
0.09 g |
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| Maltose | 0.04 g |
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| Galactose | 0.05 g |
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| Starch | 0.05 g |
0.74 g |
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| Minerals | ||||
| Calcium (Ca) | 6 mg |
264 mg |
136 mg |
|
| Iron (Fe) | 0.12 mg |
3.72 mg |
3.57 mg |
|
| Magnesium (Mg) | 5 mg |
268 mg |
87 mg |
|
| Phosphorus (P) | 11 mg |
484 mg |
56 mg |
|
| Potassium (K) | 107 mg |
705 mg |
466 mg |
|
| Sodium (Na) | 1 mg |
1 mg |
70 mg |
|
| Copper (Cu) | 0.03 mg |
1 mg |
0.17 mg |
|
| Manganese (Mn) | 0.04 mg |
2.29 mg |
0.94 mg |
|
| Selenium (Se) | 2.5 µg |
2 µg |
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| Fluoride (F) | 3.3 µg |
37.8 µg |
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| Vitamins | ||||
| Vitamin A (IU) | 54 IU |
1 IU |
10,481 IU |
|
| Vitamin A, RAE | 3 mcg_RAE |
524 mcg_RAE |
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| Beta Carotene | 27 µg |
1 µg |
6,288 µg |
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| Beta Cryptoxanthin | 11 µg |
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| Lutein + zeaxanthin | 29 µg |
1 µg |
11,308 µg |
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| Vitamin C (total ascorbic acid) | 4.6 mg |
9.8 mg |
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| Vitamin E (alpha-tocopherol) | 0.18 mg |
26.22 mg |
2 mg |
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| Beta Tocopherol | 0.29 mg |
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| Gamma Tocopherol | 0.65 mg |
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| Delta Tocopherol | 0.05 mg |
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| Vitamin K (phylloquinone) | 2 µg |
493.6 µg |
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| Thiamin | 0.02 mg |
0.21 mg |
0.09 mg |
|
| Riboflavin (Vitamin B2) | 0.03 mg |
1.01 mg |
0.24 mg |
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| Niacin | 0.09 mg |
3 mg |
0.49 mg |
|
| Vitamin B-6 | 0.04 mg |
0.14 mg |
0.24 mg |
|
| Total Folate | 3 µg |
50 µg |
146 µg |
|
| Folate, food | 3 µg |
50 µg |
146 µg |
|
| Folate, DFE | 3 mcg_DFE |
50 mcg_DFE |
146 mcg_DFE |
|
| Pantothenic acid | 0.06 mg |
0.47 mg |
0.14 mg |
|
| Total Choline | 3.4 mg |
52.1 mg |
19.7 mg |
|
| Betaine | 0.1 mg |
1 mg |
89 mg |
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| Fats and Fatty Acids | ||||
| Total Fat (lipids) | 0.17 g |
49.42 g |
0.26 g |
|
| 14:00 (myristic acid) | 0.01 g |
0.01 g |
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| 16:00 (palmitic acid) | 0.02 g |
3.04 g |
0.03 g |
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| 18:00 (stearic acid) | 0.66 g |
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| 18:3 undifferentiated (linolenic acid) | 0.01 g |
0.01 g |
0.09 g |
|
| 16:1 undifferentiated (palmitoleic acid) | 0.24 g |
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| Saturated Fat | 0.03 g |
3.73 g |
0.04 g |
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| 18:1 undifferentiated (oleic acid) | 0.01 g |
30.61 g |
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| 20:01 | 0.01 g |
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| Polyunsaturated Fat | 0.05 g |
12.07 g |
0.11 g |
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| 18:2 undifferentiated (linoleic acid) | 0.04 g |
12.06 g |
0.02 g |
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| 18:3 n-3 c,c,c (ALA) (alpha-linolenic acid) | 0.01 g |
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| Monounsaturated Fat | 0.01 g |
30.89 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 |
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| 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 |
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| Amino Acids | ||||
| Protein | 0.26 g |
21.22 g |
2.97 g |
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| Tryptophan | 0.21 g |
0.04 g |
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| Threonine | 0.01 g |
0.6 g |
0.13 g |
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| Isoleucine | 0.01 g |
0.7 g |
0.15 g |
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| Leucine | 0.01 g |
1.49 g |
0.23 g |
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| Lysine | 0.01 g |
0.58 g |
0.18 g |
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| Methionine | 0.15 g |
0.05 g |
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| Phenylalanine | 0.01 g |
1.12 g |
0.13 g |
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| Tyrosine | 0.45 g |
0.11 g |
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| Valine | 0.01 g |
0.82 g |
0.17 g |
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| Arginine | 0.01 g |
2 g |
0.17 g |
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| Histidine | 0.56 g |
0.07 g |
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| Alanine | 0.01 g |
1.03 g |
0.15 g |
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| Aspartic acid | 0.07 g |
2.91 g |
0.25 g |
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| Glutamic acid | 0.03 g |
6.81 g |
0.36 g |
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| Glycine | 0.01 g |
1.47 g |
0.14 g |
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| Proline | 0.01 g |
1.03 g |
0.12 g |
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| Serine | 0.01 g |
0.95 g |
0.11 g |
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| Other | ||||
| Water | 85.56 g |
4.7 g |
91.21 g |
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| Ash | 0.19 g |
3 g |
1.81 g |
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