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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 Nlea Serving (126g) - Raw | 0.5 Cup Slices (85g) | |
| Origin/Cultivated from | China, United States, Iran, Turkey, Russia, Italy, India, France, Chile, Argentina | Southeast Asia | Europe | |
| Family | Rosaceae | Musaceae | 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 | 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 | 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 | |
| Serving Forms | Raw | Raw | Cooked, Boiled, Drained | |
| Uses | Culinary | Culinary | Culinary, Medicinal | |
| Basic Nutrition Facts | ||||
| Calories | 52 kcal |
89 kcal |
44 kcal |
|
| Energy | 218 KJ |
371 KJ |
184 KJ |
|
| Total Carbohydrates | 13.81 g |
22.84 g |
9.96 g |
|
| Total Fat (lipids) | 0.17 g |
0.33 g |
0.18 g |
|
| Saturated Fat | 0.03 g |
0.11 g |
0.03 g |
|
| Polyunsaturated Fat | 0.05 g |
0.07 g |
0.06 g |
|
| Monounsaturated Fat | 0.01 g |
0.03 g |
0.04 g |
|
| Dietary Fiber | 2.4 g |
3 g |
2 g |
|
| Sugars | 10.39 g |
12.23 g |
7.96 g |
|
| Protein | 0.26 g |
1.09 g |
1.68 g |
|
| Carbohydrates | ||||
| Total Carbohydrates | 13.81 g |
22.84 g |
9.96 g |
|
| Dietary Fiber | 2.4 g |
3 g |
2 g |
|
| Sugars | 10.39 g |
12.23 g |
7.96 g |
|
| Sucrose | 2 g |
2.39 g |
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| Glucose dextrose | 2.43 g |
4.98 g |
||
| Fructose (dextrose) | 5.9 g |
4.85 g |
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| Maltose | 0.01 g |
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| Starch | 0.05 g |
5.38 g |
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| Minerals | ||||
| Calcium (Ca) | 6 mg |
5 mg |
16 mg |
|
| Iron (Fe) | 0.12 mg |
0.26 mg |
0.79 mg |
|
| Magnesium (Mg) | 5 mg |
27 mg |
23 mg |
|
| Phosphorus (P) | 11 mg |
22 mg |
38 mg |
|
| Potassium (K) | 107 mg |
358 mg |
305 mg |
|
| Sodium (Na) | 1 mg |
1 mg |
77 mg |
|
| Copper (Cu) | 0.03 mg |
0.08 mg |
0.07 mg |
|
| Manganese (Mn) | 0.04 mg |
0.27 mg |
0.33 mg |
|
| Selenium (Se) | 1 µg |
0.7 µg |
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| Fluoride (F) | 3.3 µg |
2 µg |
||
| Vitamins | ||||
| Vitamin A (IU) | 54 IU |
64 IU |
35 IU |
|
| Vitamin A, RAE | 3 mcg_RAE |
3 mcg_RAE |
2 mcg_RAE |
|
| Beta Carotene | 27 µg |
26 µg |
21 µg |
|
| Alpha Carotene | 25 µg |
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| Beta Cryptoxanthin | 11 µg |
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| Lutein + zeaxanthin | 29 µg |
22 µg |
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| Vitamin C (total ascorbic acid) | 4.6 mg |
8.7 mg |
3.6 mg |
|
| Vitamin E (alpha-tocopherol) | 0.18 mg |
0.1 mg |
0.04 mg |
|
| Gamma Tocopherol | 0.02 mg |
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| Delta Tocopherol | 0.01 mg |
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| Vitamin K (phylloquinone) | 2 µg |
1 µg |
0.2 µg |
|
| Thiamin | 0.02 mg |
0.03 mg |
0.03 mg |
|
| Riboflavin (Vitamin B2) | 0.03 mg |
0.07 mg |
0.04 mg |
|
| Niacin | 0.09 mg |
0.67 mg |
0.33 mg |
|
| Vitamin B-6 | 0.04 mg |
0.37 mg |
0.07 mg |
|
| Total Folate | 3 µg |
20 µg |
80 µg |
|
| Folate, food | 3 µg |
20 µg |
80 µg |
|
| Folate, DFE | 3 mcg_DFE |
20 mcg_DFE |
80 mcg_DFE |
|
| Pantothenic acid | 0.06 mg |
0.33 mg |
0.14 mg |
|
| Total Choline | 3.4 mg |
9.8 mg |
6.3 mg |
|
| Betaine | 0.1 mg |
0.1 mg |
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| Fats and Fatty Acids | ||||
| Total Fat (lipids) | 0.17 g |
0.33 g |
0.18 g |
|
| 16:00 (palmitic acid) | 0.02 g |
0.1 g |
0.03 g |
|
| 18:3 undifferentiated (linolenic acid) | 0.01 g |
0.03 g |
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| 16:1 undifferentiated (palmitoleic acid) | 0.01 g |
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| Saturated Fat | 0.03 g |
0.11 g |
0.03 g |
|
| 18:1 undifferentiated (oleic acid) | 0.01 g |
0.02 g |
0.04 g |
|
| Polyunsaturated Fat | 0.05 g |
0.07 g |
0.06 g |
|
| 18:2 undifferentiated (linoleic acid) | 0.04 g |
0.05 g |
0.06 g |
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| Monounsaturated Fat | 0.01 g |
0.03 g |
0.04 g |
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| Phytosterols | 12 mg |
16 mg |
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| Amino Acids | ||||
| Protein | 0.26 g |
1.09 g |
1.68 g |
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| Tryptophan | 0.01 g |
0.02 g |
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| Threonine | 0.01 g |
0.03 g |
0.05 g |
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| Isoleucine | 0.01 g |
0.03 g |
0.05 g |
|
| Leucine | 0.01 g |
0.07 g |
0.07 g |
|
| Lysine | 0.01 g |
0.05 g |
0.06 g |
|
| Methionine | 0.01 g |
0.02 g |
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| Phenylalanine | 0.01 g |
0.05 g |
0.05 g |
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| Tyrosine | 0.01 g |
0.04 g |
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| Valine | 0.01 g |
0.05 g |
0.06 g |
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| Arginine | 0.01 g |
0.05 g |
0.04 g |
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| Histidine | 0.08 g |
0.02 g |
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| Alanine | 0.01 g |
0.04 g |
0.06 g |
|
| Aspartic acid | 0.07 g |
0.12 g |
0.12 g |
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| Glutamic acid | 0.03 g |
0.15 g |
0.45 g |
|
| Glycine | 0.01 g |
0.04 g |
0.03 g |
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| Proline | 0.01 g |
0.03 g |
0.04 g |
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| Serine | 0.01 g |
0.04 g |
0.06 g |
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| Other | ||||
| Water | 85.56 g |
74.91 g |
87.06 g |
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| Ash | 0.19 g |
0.82 g |
1.12 g |
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