Apples vs Oranges vs Almonds vs Spinach vs Garlic

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	Apples	Oranges	Almonds	Spinach	Garlic

	General Info
Standardized Size (all values listed in table are for 100g serving size)	100 Grams	100 Grams	100 Grams	100 Grams	100 Grams
Normal Serving Size	1 Cup, Quartered Or Chopped (125g)	1 Fruit Without Seeds (159g)	1 Cup (143g)	1 Cup (180g)	1 Cup (136g)
Origin/Cultivated from	China, United States, Iran, Turkey, Russia, Italy, India, France, Chile, Argentina	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
Family	Rosaceae	Rutaceae	Rosaceae	Amaranthaceae	Amaryllidaceae
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	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
Serving Forms	Raw	Raw	Whole	Cooked, Boiled, Drained, Without Salt	Raw
Uses	Culinary	Culinary	Culinary	Culinary	Culinary, Medicinal

	Basic Nutrition Facts
Calories	52 kcal	63 kcal	575 kcal	23 kcal	149 kcal
Energy	218 KJ	262 KJ	2,408 KJ	96 KJ	623 KJ
Total Carbohydrates	13.81 g	15.5 g	21.67 g	3.75 g	33.06 g
Total Fat (lipids)	0.17 g	0.3 g	49.42 g	0.26 g	1 g
Saturated Fat	0.03 g	0.04 g	3.73 g	0.04 g	0.09 g
Polyunsaturated Fat	0.05 g	0.06 g	12.07 g	0.11 g	0.25 g
Monounsaturated Fat	0.01 g	0.05 g	30.89 g	0.01 g	0.01 g
Dietary Fiber	2.4 g	4.5 g	12.2 g	2.4 g	2 g
Sugars	10.39 g		3.89 g	0.43 g	1 g
Protein	0.26 g	1.3 g	21.22 g	2.97 g
	Carbohydrates
Total Carbohydrates	13.81 g	15.5 g	21.67 g	3.75 g	33.06 g
Dietary Fiber	2.4 g	4.5 g	12.2 g	2.4 g	2 g
Sugars	10.39 g		3.89 g	0.43 g	1 g
Sucrose	2 g		3.6 g
Glucose dextrose	2.43 g		0.12 g
Fructose (dextrose)	5.9 g		0.09 g
Maltose			0.04 g
Galactose			0.05 g
Starch	0.05 g		0.74 g
	Minerals
Calcium (Ca)	6 mg	70 mg	264 mg	136 mg	181 mg
Iron (Fe)	0.12 mg	0.8 mg	3.72 mg	3.57 mg	1.7 mg
Magnesium (Mg)	5 mg	14 mg	268 mg	87 mg	25 mg
Phosphorus (P)	11 mg	22 mg	484 mg	56 mg	153 mg
Potassium (K)	107 mg	196 mg	705 mg	466 mg	401 mg
Sodium (Na)	1 mg	2 mg	1 mg	70 mg	17 mg
Copper (Cu)	0.03 mg	0.06 mg	1 mg	0.17 mg	0.3 mg
Manganese (Mn)	0.04 mg		2.29 mg	0.94 mg	1.67 mg
Selenium (Se)		0.7 Âµg	2.5 Âµg	2 Âµg	14.2 Âµg
Fluoride (F)	3.3 Âµg			37.8 Âµg
	Vitamins
Vitamin A (IU)	54 IU	250 IU	1 IU	10,481 IU	9 IU
Vitamin A, RAE	3 mcg_RAE	13 mcg_RAE		524 mcg_RAE
Beta Carotene	27 Âµg		1 Âµg	6,288 Âµg	5 Âµg
Beta Cryptoxanthin	11 Âµg
Lutein + zeaxanthin	29 Âµg		1 Âµg	11,308 Âµg	16 Âµg
Vitamin C (total ascorbic acid)	4.6 mg	71 mg		9.8 mg	31.2 mg
Vitamin E (alpha-tocopherol)	0.18 mg		26.22 mg	2 mg	0.08 mg
Beta Tocopherol			0.29 mg
Gamma Tocopherol			0.65 mg
Delta Tocopherol			0.05 mg
Vitamin K (phylloquinone)	2 Âµg			493.6 Âµg	1.7 Âµg
Thiamin	0.02 mg	0.1 mg	0.21 mg	0.09 mg	0.2 mg
Riboflavin (Vitamin B2)	0.03 mg	0.05 mg	1.01 mg	0.24 mg	0.11 mg
Niacin	0.09 mg	1 mg	3 mg	0.49 mg	0.7 mg
Vitamin B-6	0.04 mg	0.09 mg	0.14 mg	0.24 mg	1.24 mg
Total Folate	3 Âµg	30 Âµg	50 Âµg	146 Âµg	3 Âµg
Folate, food	3 Âµg	30 Âµg	50 Âµg	146 Âµg	3 Âµg
Folate, DFE	3 mcg_DFE	30 mcg_DFE	50 mcg_DFE	146 mcg_DFE	3 mcg_DFE
Pantothenic acid	0.06 mg	0.33 mg	0.47 mg	0.14 mg	0.6 mg
Total Choline	3.4 mg		52.1 mg	19.7 mg	23.2 mg
Betaine	0.1 mg		1 mg	89 mg
	Fats and Fatty Acids
Total Fat (lipids)	0.17 g	0.3 g	49.42 g	0.26 g	1 g
14:00 (myristic acid)			0.01 g	0.01 g
16:00 (palmitic acid)	0.02 g	0.03 g	3.04 g	0.03 g	0.09 g
18:00 (stearic acid)			0.66 g
18:3 undifferentiated (linolenic acid)	0.01 g	0.02 g	0.01 g	0.09 g	0.02 g
16:1 undifferentiated (palmitoleic acid)		0.01 g	0.24 g
Saturated Fat	0.03 g	0.04 g	3.73 g	0.04 g	0.09 g
18:1 undifferentiated (oleic acid)	0.01 g	0.05 g	30.61 g		0.01 g
20:01			0.01 g
Polyunsaturated Fat	0.05 g	0.06 g	12.07 g	0.11 g	0.25 g
18:2 undifferentiated (linoleic acid)	0.04 g	0.04 g	12.06 g	0.02 g	0.23 g
18:3 n-3 c,c,c (ALA) (alpha-linolenic acid)			0.01 g
Monounsaturated Fat	0.01 g	0.05 g	30.89 g	0.01 g	0.01 g
17:00 (margaric acid)			0.01 g
20.00" (arachidic acid)			0.01 g
16:1 c			0.23 g
16:1 t			0.01 g
17:01			0.03 g
18:1 c			30.61 g
18:2 n-6 c,c			12.06 g
total trans fatty acids			0.02 g
total trans-monoenoic fatty acids			0.01 g
Stigmasterol			4 mg
Campesterol			5 mg
Beta-sitosterol			132 mg
Phytosterols	12 mg
	Amino Acids
Protein	0.26 g	1.3 g	21.22 g	2.97 g
Tryptophan		0.01 g	0.21 g	0.04 g	0.07 g
Threonine	0.01 g	0.02 g	0.6 g	0.13 g	0.16 g
Isoleucine	0.01 g	0.04 g	0.7 g	0.15 g	0.22 g
Leucine	0.01 g	0.03 g	1.49 g	0.23 g	0.31 g
Lysine	0.01 g	0.07 g	0.58 g	0.18 g	0.27 g
Methionine		0.03 g	0.15 g	0.05 g	0.08 g
Phenylalanine	0.01 g	0.04 g	1.12 g	0.13 g	0.18 g
Tyrosine		0.02 g	0.45 g	0.11 g	0.08 g
Valine	0.01 g	0.05 g	0.82 g	0.17 g	0.29 g
Arginine	0.01 g	0.09 g	2 g	0.17 g	0.63 g
Histidine		0.02 g	0.56 g	0.07 g	0.11 g
Alanine	0.01 g	0.07 g	1.03 g	0.15 g	0.13 g
Aspartic acid	0.07 g	0.16 g	2.91 g	0.25 g	0.49 g
Glutamic acid	0.03 g	0.13 g	6.81 g	0.36 g	0.81 g
Glycine	0.01 g	0.13 g	1.47 g	0.14 g	0.2 g
Proline	0.01 g	0.06 g	1.03 g	0.12 g	0.1 g
Serine	0.01 g	0.05 g	0.95 g	0.11 g	0.19 g
	Other
Water	85.56 g	82.3 g	4.7 g	91.21 g	58.58 g
Ash	0.19 g	0.6 g	3 g	1.81 g	2 g

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