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Beets | Spinach | Tomatoes | Onions | Coconut Oil | ||
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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 | 0.5 Cup Slices (85g) | 1 Cup (180g) | 1 Cup (240g) | 1 Cup, Chopped (160g) | 1 Cup (218g) | |
Origin/Cultivated from | Europe | Mediterranean | South America | China, India, United States, Turkey, Egypt, Pakistan, Russia, Iran, Brazil, Netherlands | Southeast Asia | |
Family | Amaranthaceae | Amaranthaceae | Solanaceae | Amaryllidaceae | Arecaceae | |
Good for | 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 | 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 | 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 | Cooked, Boiled, Drained | Cooked, Boiled, Drained, Without Salt | Red, Ripe, Cooked | Raw | Liquid | |
Uses | Culinary, Medicinal | Culinary | Culinary | Culinary, Medicinal | Culinary, Medicinal | |
Basic Nutrition Facts | ||||||
Calories | 44 kcal |
23 kcal |
18 kcal |
40 kcal |
862 kcal |
|
Energy | 184 KJ |
96 KJ |
73 KJ |
166 KJ |
3,607 KJ |
|
Total Carbohydrates | 9.96 g |
3.75 g |
4.01 g |
9.34 g |
||
Total Fat (lipids) | 0.18 g |
0.26 g |
0.11 g |
0.1 g |
100 g |
|
Saturated Fat | 0.03 g |
0.04 g |
0.01 g |
0.04 g |
86.5 g |
|
Polyunsaturated Fat | 0.06 g |
0.11 g |
0.04 g |
0.02 g |
1.8 g |
|
Monounsaturated Fat | 0.04 g |
0.01 g |
0.02 g |
0.01 g |
5.8 g |
|
Dietary Fiber | 2 g |
2.4 g |
0.7 g |
1.7 g |
||
Sugars | 7.96 g |
0.43 g |
2.49 g |
4.24 g |
||
Protein | 1.68 g |
2.97 g |
0.95 g |
1.1 g |
||
Carbohydrates | ||||||
Total Carbohydrates | 9.96 g |
3.75 g |
4.01 g |
9.34 g |
||
Dietary Fiber | 2 g |
2.4 g |
0.7 g |
1.7 g |
||
Sugars | 7.96 g |
0.43 g |
2.49 g |
4.24 g |
||
Sucrose | 0.99 g |
|||||
Glucose dextrose | 1.18 g |
2 g |
||||
Fructose (dextrose) | 1.31 g |
1.29 g |
||||
Minerals | ||||||
Calcium (Ca) | 16 mg |
136 mg |
11 mg |
23 mg |
||
Iron (Fe) | 0.79 mg |
3.57 mg |
0.68 mg |
0.21 mg |
0.04 mg |
|
Magnesium (Mg) | 23 mg |
87 mg |
9 mg |
10 mg |
||
Phosphorus (P) | 38 mg |
56 mg |
28 mg |
29 mg |
||
Potassium (K) | 305 mg |
466 mg |
218 mg |
146 mg |
||
Sodium (Na) | 77 mg |
70 mg |
11 mg |
4 mg |
||
Copper (Cu) | 0.07 mg |
0.17 mg |
0.08 mg |
0.04 mg |
||
Manganese (Mn) | 0.33 mg |
0.94 mg |
0.1 mg |
0.13 mg |
||
Selenium (Se) | 0.7 µg |
2 µg |
1 µg |
1 µg |
||
Fluoride (F) | 37.8 µg |
1.1 µg |
||||
Vitamins | ||||||
Vitamin A (IU) | 35 IU |
10,481 IU |
489 IU |
2 IU |
||
Vitamin A, RAE | 2 mcg_RAE |
524 mcg_RAE |
24 mcg_RAE |
|||
Beta Carotene | 21 µg |
6,288 µg |
293 µg |
1 µg |
||
Lycopene | 3,041 µg |
|||||
Lutein + zeaxanthin | 11,308 µg |
94 µg |
4 µg |
|||
Vitamin C (total ascorbic acid) | 3.6 mg |
9.8 mg |
22.8 mg |
7.4 mg |
||
Vitamin E (alpha-tocopherol) | 0.04 mg |
2 mg |
0.56 mg |
0.02 mg |
0.09 mg |
|
Beta Tocopherol | 0.01 mg |
|||||
Gamma Tocopherol | 0.21 mg |
0.2 mg |
||||
Delta Tocopherol | 0.01 mg |
|||||
Vitamin K (phylloquinone) | 0.2 µg |
493.6 µg |
3 µg |
0.4 µg |
1 µg |
|
Thiamin | 0.03 mg |
0.09 mg |
0.04 mg |
0.05 mg |
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Riboflavin (Vitamin B2) | 0.04 mg |
0.24 mg |
0.02 mg |
0.03 mg |
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Niacin | 0.33 mg |
0.49 mg |
0.53 mg |
0.12 mg |
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Vitamin B-6 | 0.07 mg |
0.24 mg |
0.08 mg |
0.12 mg |
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Total Folate | 80 µg |
146 µg |
13 µg |
19 µg |
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Folate, food | 80 µg |
146 µg |
13 µg |
19 µg |
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Folate, DFE | 80 mcg_DFE |
146 mcg_DFE |
13 mcg_DFE |
19 mcg_DFE |
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Pantothenic acid | 0.14 mg |
0.14 mg |
0.13 mg |
0.12 mg |
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Total Choline | 6.3 mg |
19.7 mg |
6.9 mg |
6.1 mg |
0.3 mg |
|
Betaine | 89 mg |
0.1 mg |
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Fats and Fatty Acids | ||||||
Total Fat (lipids) | 0.18 g |
0.26 g |
0.11 g |
0.1 g |
100 g |
|
6:00 (caproic acid) | 0.6 g |
|||||
8:00 (caprylic acid) | 7.5 g |
|||||
10:00 (capric acid) | 6 g |
|||||
12:00 (lauric acid) | 44.6 g |
|||||
14:00 (myristic acid) | 0.01 g |
16.8 g |
||||
16:00 (palmitic acid) | 0.03 g |
0.03 g |
0.01 g |
0.03 g |
8.2 g |
|
18:00 (stearic acid) | 3 g |
|||||
18:3 undifferentiated (linolenic acid) | 0.09 g |
|||||
Saturated Fat | 0.03 g |
0.04 g |
0.01 g |
0.04 g |
86.5 g |
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18:1 undifferentiated (oleic acid) | 0.04 g |
0.02 g |
0.01 g |
5.8 g |
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Polyunsaturated Fat | 0.06 g |
0.11 g |
0.04 g |
0.02 g |
1.8 g |
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18:2 undifferentiated (linoleic acid) | 0.06 g |
0.02 g |
0.04 g |
0.01 g |
1.8 g |
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Monounsaturated Fat | 0.04 g |
0.01 g |
0.02 g |
0.01 g |
5.8 g |
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Phytosterols | 9 mg |
15 mg |
86 mg |
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Amino Acids | ||||||
Protein | 1.68 g |
2.97 g |
0.95 g |
1.1 g |
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Tryptophan | 0.02 g |
0.04 g |
0.01 g |
0.01 g |
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Threonine | 0.05 g |
0.13 g |
0.03 g |
0.02 g |
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Isoleucine | 0.05 g |
0.15 g |
0.03 g |
0.01 g |
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Leucine | 0.07 g |
0.23 g |
0.04 g |
0.03 g |
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Lysine | 0.06 g |
0.18 g |
0.04 g |
0.04 g |
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Methionine | 0.02 g |
0.05 g |
0.01 g |
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Phenylalanine | 0.05 g |
0.13 g |
0.03 g |
0.03 g |
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Tyrosine | 0.04 g |
0.11 g |
0.02 g |
0.01 g |
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Valine | 0.06 g |
0.17 g |
0.03 g |
0.02 g |
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Arginine | 0.04 g |
0.17 g |
0.03 g |
0.1 g |
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Histidine | 0.02 g |
0.07 g |
0.02 g |
0.01 g |
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Alanine | 0.06 g |
0.15 g |
0.03 g |
0.02 g |
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Aspartic acid | 0.12 g |
0.25 g |
0.15 g |
0.09 g |
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Glutamic acid | 0.45 g |
0.36 g |
0.39 g |
0.26 g |
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Glycine | 0.03 g |
0.14 g |
0.03 g |
0.03 g |
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Proline | 0.04 g |
0.12 g |
0.02 g |
0.01 g |
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Serine | 0.06 g |
0.11 g |
0.03 g |
0.02 g |
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Other | ||||||
Water | 87.06 g |
91.21 g |
94.34 g |
89.11 g |
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Ash | 1.12 g |
1.81 g |
0.6 g |
0.35 g |