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Spinach | Dark Chocolate | Coconut Oil | Olive 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 | |
Normal Serving Size | 1 Cup (180g) | 1 Bar (101g) | 1 Cup (218g) | 1 Cup (216g) | |
Origin/Cultivated from | Mediterranean | Spain | Southeast Asia | Mediterranean | |
Family | Amaranthaceae | Theobroma Cacao | Arecaceae | Oleaceae | |
Good for | Diet, Cancer, Anti-inflammatory, Antioxidants, Blood Pressure, Vision, Immunity, Skin, Bones, Calcification, Brain And Nervous Function | Lower Blood Pressure, Lower Cholesterol, Improves Your Mood, Fights Aging, Soothes A Cough, Boosts Your Brain Power, High In Antioxidants | 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 | Protection Against Heart Disease, Colon Cancer, Diabetes, Asthma And Arthritis, Weight Loss | |
Serving Forms | Cooked, Boiled, Drained, Without Salt | Dark, 70-85% Cacao Solids | Liquid | Liquid | |
Uses | Culinary | Culinary | Culinary, Medicinal | Culinary, Medicinal | |
Basic Nutrition Facts | |||||
Calories | 23 kcal |
598 kcal |
862 kcal |
880 kcal |
|
Energy | 96 KJ |
2,500 KJ |
3,607 KJ |
3,699 KJ |
|
Total Carbohydrates | 3.75 g |
45.9 g |
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Total Fat (lipids) | 0.26 g |
42.63 g |
100 g |
100 g |
|
Saturated Fat | 0.04 g |
24.49 g |
86.5 g |
13.81 g |
|
Polyunsaturated Fat | 0.11 g |
1.26 g |
1.8 g |
10.52 g |
|
Monounsaturated Fat | 0.01 g |
12.78 g |
5.8 g |
72.96 g |
|
Dietary Fiber | 2.4 g |
10.9 g |
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Sugars | 0.43 g |
23.99 g |
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Protein | 2.97 g |
7.79 g |
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Cholesterol | 3 mg |
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Carbohydrates | |||||
Total Carbohydrates | 3.75 g |
45.9 g |
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Dietary Fiber | 2.4 g |
10.9 g |
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Sugars | 0.43 g |
23.99 g |
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Sucrose | 23.99 g |
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Minerals | |||||
Calcium (Ca) | 136 mg |
73 mg |
1 mg |
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Iron (Fe) | 3.57 mg |
11.9 mg |
0.04 mg |
0.56 mg |
|
Magnesium (Mg) | 87 mg |
228 mg |
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Phosphorus (P) | 56 mg |
308 mg |
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Potassium (K) | 466 mg |
715 mg |
1 mg |
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Sodium (Na) | 70 mg |
20 mg |
2 mg |
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Copper (Cu) | 0.17 mg |
1.77 mg |
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Manganese (Mn) | 0.94 mg |
1.95 mg |
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Selenium (Se) | 2 µg |
6.8 µg |
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Fluoride (F) | 37.8 µg |
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Vitamins | |||||
Vitamin A (IU) | 10,481 IU |
39 IU |
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Vitamin A, RAE | 524 mcg_RAE |
2 mcg_RAE |
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Beta Carotene | 6,288 µg |
19 µg |
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Alpha Carotene | 7 µg |
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Beta Cryptoxanthin | 1 µg |
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Lutein + zeaxanthin | 11,308 µg |
27 µg |
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Vitamin C (total ascorbic acid) | 9.8 mg |
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Vitamin E (alpha-tocopherol) | 2 mg |
0.59 mg |
0.09 mg |
14.35 mg |
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Beta Tocopherol | 0.01 mg |
0.11 mg |
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Gamma Tocopherol | 9.19 mg |
0.2 mg |
0.83 mg |
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Delta Tocopherol | 0.29 mg |
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Vitamin K (phylloquinone) | 493.6 µg |
7.3 µg |
1 µg |
60.2 µg |
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Thiamin | 0.09 mg |
0.03 mg |
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Riboflavin (Vitamin B2) | 0.24 mg |
0.08 mg |
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Niacin | 0.49 mg |
1.05 mg |
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Vitamin B-6 | 0.24 mg |
0.04 mg |
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Total Folate | 146 µg |
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Folate, food | 146 µg |
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Folate, DFE | 146 mcg_DFE |
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Vitamin B-12 | 0.28 µg |
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Pantothenic acid | 0.14 mg |
0.42 mg |
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Total Choline | 19.7 mg |
0.3 mg |
0.3 mg |
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Betaine | 89 mg |
0.1 mg |
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Fats and Fatty Acids | |||||
Total Fat (lipids) | 0.26 g |
42.63 g |
100 g |
100 g |
|
4:00 (butyric acid) | 0.01 g |
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6:00 (caproic acid) | 0.01 g |
0.6 g |
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8:00 (caprylic acid) | 0.01 g |
7.5 g |
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10:00 (capric acid) | 0.05 g |
6 g |
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12:00 (lauric acid) | 0.02 g |
44.6 g |
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14:00 (myristic acid) | 0.01 g |
0.08 g |
16.8 g |
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16:00 (palmitic acid) | 0.03 g |
10.08 g |
8.2 g |
11.29 g |
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18:00 (stearic acid) | 13.63 g |
3 g |
1.95 g |
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18:3 undifferentiated (linolenic acid) | 0.09 g |
0.03 g |
0.76 g |
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16:1 undifferentiated (palmitoleic acid) | 0.11 g |
1.25 g |
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Saturated Fat | 0.04 g |
24.49 g |
86.5 g |
13.81 g |
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18:1 undifferentiated (oleic acid) | 12.65 g |
5.8 g |
71.27 g |
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20:01 | 0.02 g |
0.31 g |
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Polyunsaturated Fat | 0.11 g |
1.26 g |
1.8 g |
10.52 g |
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18:2 undifferentiated (linoleic acid) | 0.02 g |
1.22 g |
1.8 g |
9.76 g |
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18:3 n-3 c,c,c (ALA) (alpha-linolenic acid) | 0.03 g |
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Monounsaturated Fat | 0.01 g |
12.78 g |
5.8 g |
72.96 g |
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15:00 | 0.02 g |
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17:00 (margaric acid) | 0.09 g |
0.02 g |
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20.00" (arachidic acid) | 0.41 g |
0.41 g |
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22:00 (behenic acid) | 0.07 g |
0.13 g |
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16:1 c | 0.1 g |
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17:01 | 0.13 g |
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18:1 c | 12.63 g |
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18:1 t | 0.02 g |
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18:2 n-6 c,c | 1.21 g |
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total trans fatty acids | 0.03 g |
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total trans-monoenoic fatty acids | 0.03 g |
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Stigmasterol | 31 mg |
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Campesterol | 12 mg |
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Beta-sitosterol | 86 mg |
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Phytosterols | 86 mg |
221 mg |
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Amino Acids | |||||
Protein | 2.97 g |
7.79 g |
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Tryptophan | 0.04 g |
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Threonine | 0.13 g |
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Isoleucine | 0.15 g |
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Leucine | 0.23 g |
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Lysine | 0.18 g |
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Methionine | 0.05 g |
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Phenylalanine | 0.13 g |
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Tyrosine | 0.11 g |
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Valine | 0.17 g |
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Arginine | 0.17 g |
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Histidine | 0.07 g |
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Alanine | 0.15 g |
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Aspartic acid | 0.25 g |
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Glutamic acid | 0.36 g |
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Glycine | 0.14 g |
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Proline | 0.12 g |
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Serine | 0.11 g |
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Other | |||||
Water | 91.21 g |
1.37 g |
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Caffeine | 80 mg |
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Theobromine | 802 mg |
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Ash | 1.81 g |
2.32 g |