Apples vs Bananas vs Beets vs Tomatoes vs Ginger vs Garlic vs Onions vs Coconut Oil

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	Apples	Bananas	Beets	Tomatoes	Ginger	Garlic	Onions	Coconut Oil

	General Info
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
Normal Serving Size	1 Cup, Quartered Or Chopped (125g)	1 Nlea Serving (126g) - Raw	0.5 Cup Slices (85g)	1 Cup (240g)	1 Tsp (2g)	1 Cup (136g)	1 Cup, Chopped (160g)	1 Cup (218g)
Origin/Cultivated from	China, United States, Iran, Turkey, Russia, Italy, India, France, Chile, Argentina	Southeast Asia	Europe	South America	India, China, Indonesia, Nepal, Thailand, Nigeria, Bangladesh, Japan, Philippines, Cameroon	China, India, South Korea, Egypt, Russia, United States, Spain, Argentina, Myanmar, Ukraine	China, India, United States, Turkey, Egypt, Pakistan, Russia, Iran, Brazil, Netherlands	Southeast Asia
Family	Rosaceae	Musaceae	Amaranthaceae	Solanaceae	Zingiberaceae	Amaryllidaceae	Amaryllidaceae	Arecaceae
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	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	Arteriosclerosis, Cancer Prevention, Cholesterol, Constipation, Heart Disease, High Blood Pressure, Immune System, Preventing Kidney Stones, Skin, Stomach Ulcer, Protection Against Viral Infections	Hair Care, Skin Care, Heart Diseases, Weight Loss, Digestion, Digestion, Healing And Infections, Liver, Kidney, Pancreatitis, Stress Relief, Diabetes, Bones, Dental Care, Hiv And Cancer
Serving Forms	Raw	Raw	Cooked, Boiled, Drained	Red, Ripe, Cooked	Raw	Raw	Raw	Liquid
Uses	Culinary	Culinary	Culinary, Medicinal	Culinary	Culinary, Medicinal	Culinary, Medicinal	Culinary, Medicinal	Culinary, Medicinal

	Basic Nutrition Facts
Calories	52 kcal	89 kcal	44 kcal	18 kcal	80 kcal	149 kcal	40 kcal	862 kcal
Energy	218 KJ	371 KJ	184 KJ	73 KJ	333 KJ	623 KJ	166 KJ	3,607 KJ
Total Carbohydrates	13.81 g	22.84 g	9.96 g	4.01 g	17.77 g	33.06 g	9.34 g
Total Fat (lipids)	0.17 g	0.33 g	0.18 g	0.11 g	0.75 g	1 g	0.1 g	100 g
Saturated Fat	0.03 g	0.11 g	0.03 g	0.01 g	0.2 g	0.09 g	0.04 g	86.5 g
Polyunsaturated Fat	0.05 g	0.07 g	0.06 g	0.04 g	0.15 g	0.25 g	0.02 g	1.8 g
Monounsaturated Fat	0.01 g	0.03 g	0.04 g	0.02 g	0.15 g	0.01 g	0.01 g	5.8 g
Dietary Fiber	2.4 g	3 g	2 g	0.7 g	2 g	2 g	1.7 g
Sugars	10.39 g	12.23 g	7.96 g	2.49 g	1.7 g	1 g	4.24 g
Protein	0.26 g	1.09 g	1.68 g	0.95 g	1.82 g		1.1 g
	Carbohydrates
Total Carbohydrates	13.81 g	22.84 g	9.96 g	4.01 g	17.77 g	33.06 g	9.34 g
Dietary Fiber	2.4 g	3 g	2 g	0.7 g	2 g	2 g	1.7 g
Sugars	10.39 g	12.23 g	7.96 g	2.49 g	1.7 g	1 g	4.24 g
Sucrose	2 g	2.39 g					0.99 g
Glucose dextrose	2.43 g	4.98 g		1.18 g			2 g
Fructose (dextrose)	5.9 g	4.85 g		1.31 g			1.29 g
Maltose		0.01 g
Starch	0.05 g	5.38 g
	Minerals
Calcium (Ca)	6 mg	5 mg	16 mg	11 mg	16 mg	181 mg	23 mg
Iron (Fe)	0.12 mg	0.26 mg	0.79 mg	0.68 mg	0.6 mg	1.7 mg	0.21 mg	0.04 mg
Magnesium (Mg)	5 mg	27 mg	23 mg	9 mg	43 mg	25 mg	10 mg
Phosphorus (P)	11 mg	22 mg	38 mg	28 mg	34 mg	153 mg	29 mg
Potassium (K)	107 mg	358 mg	305 mg	218 mg	415 mg	401 mg	146 mg
Sodium (Na)	1 mg	1 mg	77 mg	11 mg	13 mg	17 mg	4 mg
Copper (Cu)	0.03 mg	0.08 mg	0.07 mg	0.08 mg	0.23 mg	0.3 mg	0.04 mg
Manganese (Mn)	0.04 mg	0.27 mg	0.33 mg	0.1 mg	0.23 mg	1.67 mg	0.13 mg
Selenium (Se)		1 Âµg	0.7 Âµg	1 Âµg	0.7 Âµg	14.2 Âµg	1 Âµg
Fluoride (F)	3.3 Âµg	2 Âµg					1.1 Âµg
	Vitamins
Vitamin A (IU)	54 IU	64 IU	35 IU	489 IU		9 IU	2 IU
Vitamin A, RAE	3 mcg_RAE	3 mcg_RAE	2 mcg_RAE	24 mcg_RAE
Beta Carotene	27 Âµg	26 Âµg	21 Âµg	293 Âµg		5 Âµg	1 Âµg
Alpha Carotene		25 Âµg
Beta Cryptoxanthin	11 Âµg
Lycopene				3,041 Âµg
Lutein + zeaxanthin	29 Âµg	22 Âµg		94 Âµg		16 Âµg	4 Âµg
Vitamin C (total ascorbic acid)	4.6 mg	8.7 mg	3.6 mg	22.8 mg	5 mg	31.2 mg	7.4 mg
Vitamin E (alpha-tocopherol)	0.18 mg	0.1 mg	0.04 mg	0.56 mg	0.26 mg	0.08 mg	0.02 mg	0.09 mg
Beta Tocopherol				0.01 mg
Gamma Tocopherol		0.02 mg		0.21 mg				0.2 mg
Delta Tocopherol		0.01 mg		0.01 mg
Vitamin K (phylloquinone)	2 Âµg	1 Âµg	0.2 Âµg	3 Âµg	0.1 Âµg	1.7 Âµg	0.4 Âµg	1 Âµg
Thiamin	0.02 mg	0.03 mg	0.03 mg	0.04 mg	0.03 mg	0.2 mg	0.05 mg
Riboflavin (Vitamin B2)	0.03 mg	0.07 mg	0.04 mg	0.02 mg	0.03 mg	0.11 mg	0.03 mg
Niacin	0.09 mg	0.67 mg	0.33 mg	0.53 mg	0.75 mg	0.7 mg	0.12 mg
Vitamin B-6	0.04 mg	0.37 mg	0.07 mg	0.08 mg	0.16 mg	1.24 mg	0.12 mg
Total Folate	3 Âµg	20 Âµg	80 Âµg	13 Âµg	11 Âµg	3 Âµg	19 Âµg
Folate, food	3 Âµg	20 Âµg	80 Âµg	13 Âµg	11 Âµg	3 Âµg	19 Âµg
Folate, DFE	3 mcg_DFE	20 mcg_DFE	80 mcg_DFE	13 mcg_DFE	11 mcg_DFE	3 mcg_DFE	19 mcg_DFE
Pantothenic acid	0.06 mg	0.33 mg	0.14 mg	0.13 mg	0.2 mg	0.6 mg	0.12 mg
Total Choline	3.4 mg	9.8 mg	6.3 mg	6.9 mg	28.8 mg	23.2 mg	6.1 mg	0.3 mg
Betaine	0.1 mg	0.1 mg					0.1 mg
	Fats and Fatty Acids
Total Fat (lipids)	0.17 g	0.33 g	0.18 g	0.11 g	0.75 g	1 g	0.1 g	100 g
6:00 (caproic acid)								0.6 g
8:00 (caprylic acid)					0.01 g			7.5 g
10:00 (capric acid)								6 g
12:00 (lauric acid)					0.04 g			44.6 g
14:00 (myristic acid)					0.02 g			16.8 g
16:00 (palmitic acid)	0.02 g	0.1 g	0.03 g	0.01 g	0.12 g	0.09 g	0.03 g	8.2 g
18:00 (stearic acid)					0.02 g			3 g
18:3 undifferentiated (linolenic acid)	0.01 g	0.03 g			0.03 g	0.02 g
16:1 undifferentiated (palmitoleic acid)		0.01 g			0.02 g
Saturated Fat	0.03 g	0.11 g	0.03 g	0.01 g	0.2 g	0.09 g	0.04 g	86.5 g
18:1 undifferentiated (oleic acid)	0.01 g	0.02 g	0.04 g	0.02 g	0.12 g	0.01 g	0.01 g	5.8 g
20:01					0.01 g
Polyunsaturated Fat	0.05 g	0.07 g	0.06 g	0.04 g	0.15 g	0.25 g	0.02 g	1.8 g
18:2 undifferentiated (linoleic acid)	0.04 g	0.05 g	0.06 g	0.04 g	0.12 g	0.23 g	0.01 g	1.8 g
Monounsaturated Fat	0.01 g	0.03 g	0.04 g	0.02 g	0.15 g	0.01 g	0.01 g	5.8 g
Phytosterols	12 mg	16 mg		9 mg	15 mg		15 mg	86 mg
	Amino Acids
Protein	0.26 g	1.09 g	1.68 g	0.95 g	1.82 g		1.1 g
Tryptophan		0.01 g	0.02 g	0.01 g	0.01 g	0.07 g	0.01 g
Threonine	0.01 g	0.03 g	0.05 g	0.03 g	0.04 g	0.16 g	0.02 g
Isoleucine	0.01 g	0.03 g	0.05 g	0.03 g	0.05 g	0.22 g	0.01 g
Leucine	0.01 g	0.07 g	0.07 g	0.04 g	0.07 g	0.31 g	0.03 g
Lysine	0.01 g	0.05 g	0.06 g	0.04 g	0.06 g	0.27 g	0.04 g
Methionine		0.01 g	0.02 g	0.01 g	0.01 g	0.08 g
Phenylalanine	0.01 g	0.05 g	0.05 g	0.03 g	0.05 g	0.18 g	0.03 g
Tyrosine		0.01 g	0.04 g	0.02 g	0.02 g	0.08 g	0.01 g
Valine	0.01 g	0.05 g	0.06 g	0.03 g	0.07 g	0.29 g	0.02 g
Arginine	0.01 g	0.05 g	0.04 g	0.03 g	0.04 g	0.63 g	0.1 g
Histidine		0.08 g	0.02 g	0.02 g	0.03 g	0.11 g	0.01 g
Alanine	0.01 g	0.04 g	0.06 g	0.03 g	0.03 g	0.13 g	0.02 g
Aspartic acid	0.07 g	0.12 g	0.12 g	0.15 g	0.21 g	0.49 g	0.09 g
Glutamic acid	0.03 g	0.15 g	0.45 g	0.39 g	0.16 g	0.81 g	0.26 g
Glycine	0.01 g	0.04 g	0.03 g	0.03 g	0.04 g	0.2 g	0.03 g
Proline	0.01 g	0.03 g	0.04 g	0.02 g	0.04 g	0.1 g	0.01 g
Serine	0.01 g	0.04 g	0.06 g	0.03 g	0.05 g	0.19 g	0.02 g
	Other
Water	85.56 g	74.91 g	87.06 g	94.34 g	78.89 g	58.58 g	89.11 g
Ash	0.19 g	0.82 g	1.12 g	0.6 g	0.77 g	2 g	0.35 g

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