Printed from https://www.nutritionvalue.org Compare nutritional values Ann s Healthy Diet nutritional composition per ingredient
Nutrient Avocados, California, raw Crackers, rye, crispbread Tomatoes, year round average, raw, ripe, red Yogurt, lowfat, plain, Greek Blueberries, raw Milk, whole, fluid, buttermilk Pasta, dry, whole-wheat Cheese, hard, parmesan Oil, salad or cooking, olive Liver, paste or pate Tomato products, with salt added, puree, canned Kiwifruit, raw, green Ham, prosciutto Carrot juice, 100% Weight 68 g 50 g 123 g 150 g 100 g 245 g 125 g 37.50 g 13.50 g 60 g 100 g 69 g 40 g 200 g Calories 113.56 183 22.14 109.5 57 151.9 440 147 119.34 120.6 38 42.09 78 80 Vitamin A, RAE 4.76 mcg 0 mcg 51.66 mcg 135 mcg 3 mcg 115.15 mcg 77.62 mcg 0 mcg 130.20 mcg 26 mcg 2.76 mcg 0 mcg 1912 mcg Carotene, alpha 16.32 mcg 0 mcg 124.23 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 8684 mcg Carotene, beta 42.84 mcg 0 mcg 552.27 mcg 9 mcg 32 mcg 17.15 mcg 24.75 mcg 0 mcg 0 mcg 306 mcg 35.88 mcg 0 mcg 18606 mcg Cryptoxanthin, beta 18.36 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Lutein + zeaxanthin 184.28 mcg 97 mcg 151.29 mcg 1.50 mcg 80 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 84.18 mcg 0 mcg 666 mcg Lycopene 0 mcg 0 mcg 3164.79 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 21754 mcg 0 mcg 0 mcg 4 mcg Retinol 0 mcg 0 mcg 0 mcg 135 mcg 0 mcg 112.70 mcg 0 mcg 75.38 mcg 0 mcg 130.20 mcg 0 mcg 0 mcg 0 mcg 0 mcg Thiamin 0.05 mg 0.12 mg 0.05 mg 0.07 mg 0.04 mg 0.12 mg 0.51 mg 0.01 mg 0 mg 0.03 mg 0.03 mg 0.02 mg 0.23 mg 0.18 mg Riboflavin 0.10 mg 0.07 mg 0.02 mg 0.35 mg 0.04 mg 0.42 mg 0.27 mg 0.12 mg 0 mg 0.84 mg 0.08 mg 0.02 mg 0.10 mg 0.11 mg Niacin 1.30 mg 0.52 mg 0.73 mg 0.29 mg 0.42 mg 0.22 mg 10.86 mg 0.10 mg 0 mg 4.51 mg 1.47 mg 0.23 mg 1.55 mg 0.77 mg Pantothenic acid 0.99 mg 0.34 mg 0.11 mg 0.70 mg 0.12 mg 0.93 mg 1.09 mg 0.17 mg 0 mg 0.44 mg 0.13 mg Vitamin B6 0.20 mg 0.10 mg 0.10 mg 0.08 mg 0.05 mg 0.09 mg 0.35 mg 0.03 mg 0 mg 0.16 mg 0.13 mg 0.04 mg 0.17 mg 0.43 mg Vitamin B12 0 mcg 0 mcg 0 mcg 0.78 mcg 0 mcg 1.13 mcg 0 mcg 0.45 mcg 0 mcg 4.84 mcg 0 mcg 0 mcg 0.35 mcg 0 mcg Vitamin B12, added 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Folate, DFE 60.52 mcg 32.50 mcg 18.45 mcg 18 mcg 6 mcg 12.25 mcg 86.25 mcg 2.62 mcg 0 mcg 192.60 mcg 11 mcg 17.25 mcg 2 mcg 8 mcg Folate, food 60.52 mcg 11 mcg 18.45 mcg 18 mcg 6 mcg 12.25 mcg 86.25 mcg 2.62 mcg 0 mcg 192.60 mcg 11 mcg 17.25 mcg 2 mcg 8 mcg Folic acid 0 mcg 12.50 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Vitamin C 6 mg 0 mg 16.90 mg 1.20 mg 9.70 mg 0 mg 0 mg 0 mg 6 mg 10.60 mg 64 mg 0 mg 17 mg Vitamin D 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 3.19 mcg 0 mcg 0.19 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0.36 mcg 0 mcg Vitamin D3 3.19 mcg 0.19 mcg Vitamin E (alpha-tocopherol) 1.34 mg 0.41 mg 0.66 mg 0.06 mg 0.57 mg 0.17 mg 0.57 mg 0.08 mg 1.94 mg 0.59 mg 1.97 mg 1.01 mg 0.11 mg 2.32 mg Vitamin E, added 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocopherol, alpha 1.34 mg 0.41 mg 0.66 mg 0.06 mg 0.57 mg 0.17 mg 0.57 mg 0.08 mg 1.94 mg 0.59 mg 1.97 mg 1.01 mg 0.11 mg 2.32 mg Tocopherol, beta 0.03 mg 0.01 mg 0.01 mg 0.28 mg 0.01 mg 0 mg 0 mg Tocopherol, delta 0.01 mg 0 mg 0.03 mg 0 mg 0 mg 0 mg 0 mg Tocopherol, gamma 0.22 mg 0.15 mg 0.36 mg 1.09 mg 0.11 mg 0.24 mg 0.02 mg Tocotrienol, alpha 0.01 mg 0.01 mg 0 mg 0.50 mg 0 mg Tocotrienol, beta 0 mg 0 mg 0 mg 3.49 mg 0 mg Tocotrienol, delta 0 mg 0 mg 0 mg 0 mg 0 mg Tocotrienol, gamma 0 mg 0 mg 0.07 mg 0 mg 0.07 mg Vitamin K 14.30 mcg 3 mcg 9.70 mcg 0.30 mcg 19.30 mcg 0.70 mcg 1.80 mcg 0.60 mcg 8.10 mcg 0 mcg 3.40 mcg 27.80 mcg 0 mcg 31 mcg Vitamin K1 14.30 mcg 3 mcg 9.70 mcg 0.30 mcg 19.30 mcg 0.70 mcg 1.80 mcg 0.60 mcg 8.10 mcg 0 mcg 3.40 mcg 27.80 mcg 0 mcg 31 mcg Vitamin K2 0 mcg Dihydrophylloquinone 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Betaine 0.50 mg 0.10 mg 0.20 mg 0 mg 0.20 mg 0.30 mg Choline 9.70 mg 10.10 mg 8.20 mg 22.80 mg 6 mg 35.80 mg 5.80 mg 0 mg 137.30 mg 17.60 mg 5.40 mg 42.20 mg 19.80 mg Calcium 8.84 mg 15.50 mg 12.30 mg 172.50 mg 6 mg 281.75 mg 36.25 mg 444 mg 0.14 mg 6 mg 18 mg 23.46 mg 4 mg 48 mg Copper 0.12 mg 0.13 mg 0.07 mg 0.03 mg 0.06 mg 0.06 mg 0.62 mg 0.01 mg 0 mg 0.11 mg 0.29 mg 0.09 mg 0.04 mg 0.09 mg Fluoride 2.80 mcg Iron 0.41 mg 1.22 mg 0.33 mg 0.06 mg 0.28 mg 0.07 mg 4.53 mg 0.31 mg 0.08 mg 5.51 mg 1.78 mg 0.21 mg 0.44 mg 0.92 mg Magnesium 19.72 mg 39 mg 13.53 mg 16.50 mg 6 mg 24.50 mg 160 mg 16.50 mg 0 mg 7.80 mg 23 mg 11.73 mg 10 mg 28 mg Manganese 0.10 mg 1.24 mg 0.14 mg 0.01 mg 0.34 mg 0.01 mg 3.73 mg 0.01 mg 0 mg 0.17 mg 0.07 mg Phosphorus 36.72 mg 134.50 mg 29.52 mg 205.50 mg 12 mg 208.25 mg 428.75 mg 260.25 mg 0 mg 105 mg 40 mg 23.46 mg 127.20 mg 84 mg Potassium 344.76 mg 159.50 mg 291.51 mg 211.50 mg 77 mg 330.75 mg 542.50 mg 34.50 mg 0.14 mg 57 mg 439 mg 215.28 mg 204 mg 584 mg Selenium 0.27 mcg 18.30 mcg 0 mcg 18.60 mcg 0.10 mcg 9.06 mcg 97 mcg 8.44 mcg 0 mcg 27.66 mcg 0.70 mcg 0.14 mcg 10.32 mcg 1.20 mcg Sodium 5.44 mg 205 mg 6.15 mg 51 mg 1 mg 257.25 mg 7.50 mg 440.62 mg 0.27 mg 231.60 mg 202 mg 2.07 mg 1078 mg 132 mg Zinc 0.46 mg 1.20 mg 0.21 mg 0.90 mg 0.16 mg 0.93 mg 3.71 mg 1.03 mg 0 mg 1.28 mg 0.36 mg 0.10 mg 1.12 mg 0.36 mg Protein 1.33 g 3.95 g 1.08 g 14.93 g 0.74 g 7.86 g 17.34 g 13.41 g 0 g 8.07 g 1.65 g 0.79 g 11.12 g 1.90 g Histidine 0.03 g 0.09 g 0.02 g 0.20 g 0.01 g 0.24 g 0.52 g 0 g 0.03 g 0.02 g Isoleucine 0.06 g 0.16 g 0.02 g 0.43 g 0.02 g 0.41 g 0.71 g 0 g 0.03 g 0.04 g Leucine 0.10 g 0.28 g 0.03 g 0.79 g 0.04 g 0.74 g 1.29 g 0 g 0.05 g 0.05 g Lysine 0.09 g 0.15 g 0.03 g 0.71 g 0.01 g 0.66 g 1.24 g 0 g 0.05 g 0.04 g Methionine 0.03 g 0.06 g 0.01 g 0.23 g 0.01 g 0.21 g 0.36 g 0 g 0.01 g 0.02 g Phenylalanine 0.07 g 0.20 g 0.03 g 0.43 g 0.03 g 0.41 g 0.72 g 0 g 0.04 g 0.03 g Threonine 0.05 g 0.14 g 0.03 g 0.32 g 0.02 g 0.34 g 0.49 g 0 g 0.04 g 0.03 g Tryptophan 0.02 g 0.05 g 0.01 g 0.04 g 0.00 g 0.10 g 0.18 g 0 g 0.01 g 0.01 g Valine 0.07 g 0.20 g 0.02 g 0.65 g 0.03 g 0.51 g 0.92 g 0 g 0.03 g 0.04 g Arginine 0.06 g 0.18 g 0.03 g 0.24 g 0.04 g 0.23 g 0.49 g 0 g 0.03 g 0.06 g Cystine 0.02 g 0.08 g 0.01 g 0.07 g 0.01 g 0.05 g 0.09 g 0 g 0.01 g 0.02 g Glutamic acid 0.19 g 1.08 g 0.53 g 1.54 g 0.09 g 1.77 g 3.08 g 0 g 0.81 g 0.13 g Glycine 0.07 g 0.15 g 0.02 g 0.19 g 0.03 g 0.16 g 0.23 g 0 g 0.03 g 0.04 g Proline 0.07 g 0.41 g 0.02 g 0.93 g 0.03 g 0.78 g 1.57 g 0 g 0.04 g 0.03 g Tyrosine 0.03 g 0.08 g 0.02 g 0.40 g 0.01 g 0.40 g 0.75 g 0 g 0.02 g 0.02 g Alanine 0.07 g 0.17 g 0.03 g 0.34 g 0.03 g 0.27 g 0.39 g 0 g 0.05 g 0.04 g Aspartic acid 0.16 g 0.28 g 0.17 g 0.62 g 0.06 g 0.67 g 0.84 g 0 g 0.28 g 0.09 g Fat 10.48 g 0.65 g 0.25 g 2.88 g 0.33 g 8.11 g 3.66 g 9.38 g 13.50 g 7.86 g 0.21 g 0.36 g 3.33 g 0.30 g Saturated fatty acids 1.45 g 0.07 g 0.03 g 1.84 g 0.03 g 4.65 g 0.54 g 5.57 g 1.86 g 2.40 g 0.03 g 0.02 g 1.11 g 0.05 g Butanoic acid 0 g 0 g 0.07 g 0 g 0.19 g 0 g 0.49 g 0 g 0 g 0 g 0 g 0 g 0 g Decanoic acid 0 g 0 g 0 g 0.10 g 0 g 0.19 g 0 g 0.24 g 0 g 0 g 0 g 0 g 0.01 g 0 g Docosanoic acid 0 g 0 g 0 g 0.01 g 0.02 g Dodecanoic acid 0 g 0 g 0 g 0.09 g 0 g 0.19 g 0 g 0.33 g 0 g 0 g 0 g 0 g 0.01 g 0.00 g Eicosanoic acid 0 g 0.01 g 0 g 0.01 g 0.06 g Heptadecanoic acid 0 g 0.02 g 0 g 0.00 g 0.00 g Hexadecanoic acid 1.41 g 0.07 g 0.03 g 0.85 g 0.02 g 2.07 g 0.47 g 2.61 g 1.52 g 1.67 g 0.02 g 0.01 g 0.70 g 0.04 g Hexanoic acid 0 g 0 g 0.05 g 0 g 0.19 g 0 g 0.18 g 0 g 0 g 0 g 0 g 0 g 0 g Octadecanoic acid 0.03 g 0.00 g 0.01 g 0.29 g 0.01 g 0.91 g 0.04 g 0.86 g 0.26 g 0.61 g 0.01 g 0.01 g 0.34 g 0.00 g Octanoic acid 0.00 g 0 g 0 g 0.04 g 0 g 0.19 g 0 g 0.10 g 0 g 0 g 0 g 0 g 0 g 0 g Pentadecanoic acid 0 g 0.03 g 0 g 0.01 g Tetracosanoic acid 0 g 0 g 0 g 0.01 g 0 g Tetradecanoic acid 0 g 0.00 g 0 g 0.29 g 0 g 0.74 g 0.01 g 1.09 g 0 g 0.05 g 0 g 0 g 0.04 g 0.00 g Tridecanoic acid 0 g Monounsaturated fatty acids 6.66 g 0.08 g 0.04 g 0.73 g 0.05 g 2.03 g 0.45 g 2.82 g 9.85 g 3.17 g 0.03 g 0.03 g 1.53 g 0.01 g Cis-hexadecenoic acid 0.04 g 0.00 g Cis-octadecenoic acid 0.57 g 0.42 g Docosenoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0.00 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Docosenoic cis acid 0 g 0.00 g Docosenoic trans acid 0 g 0 g Eicosenoic acid 0.02 g 0.00 g 0 g 0.01 g 0 g 0 g 0.02 g 0 g 0.04 g 0 g 0 g 0 g 0 g 0 g Heptadecenoic acid 0.01 g 0.01 g 0.00 g 0.02 g Hexadecenoic acid 0.47 g 0.01 g 0.00 g 0.05 g 0.00 g 0 g 0.00 g 0.15 g 0.17 g 0.37 g 0 g 0 g 0.13 g 0.00 g Octadecenoic acid 6.17 g 0.07 g 0.04 g 0.64 g 0.05 g 2.03 g 0.42 g 2.50 g 9.62 g 2.71 g 0.03 g 0.03 g 1.40 g 0.01 g Pentadecenoic acid 0 g 0 g 0 g Tetracosenoic cis acid 0 g 0.00 g Tetradecenoic acid 0 g 0.03 g 0 g 0 g 0 g Trans-hexadecenoic acid 0.01 g 0 g Trans-octadecenoic acid 0.07 g 0 g Polyunsaturated fatty acids 1.24 g 0.28 g 0.10 g 0.11 g 0.15 g 0.48 g 1.42 g 0.21 g 1.42 g 1.48 g 0.09 g 0.20 g 0.39 g 0.14 g α-linolenic acid n-3 (ALA) 0.08 g 0.01 g 0.09 g γ-linolenic acid n-6 (GLA) 0.01 g 0 g 0 g Cis,cis-eicosadienoic n-6 acid 0 g 0 g 0.00 g Linoleic acid n-6 (LA) 0.07 g 1.33 g Docosahexaenoic n-3 acid (DHA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Docosapentaenoic n-3 acid (DPA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Docosatetraenoic acid 0 g 0 g Eicosadienoic acid 0.01 g 0.00 g 0 g Eicosadienoic n-3 acid 0 g 0 g Eicosadienoic n-6 acid 0.00 g 0 g Eicosapentaenoic n-3 acid (EPA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Eicosatetraenoic acid 0 g 0 g 0 g 0.00 g 0 g 0 g 0.00 g 0 g 0 g 0.06 g 0 g 0 g 0.04 g 0 g Octadecadienoic CLAs acid 0.01 g 0 g Octadecadienoic acid 1.14 g 0.24 g 0.10 g 0.10 g 0.09 g 0.30 g 1.33 g 0.10 g 1.32 g 1.30 g 0.08 g 0.17 g 0.31 g 0.12 g Octadecatetraenoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Octadecatrienoic acid 0.09 g 0.04 g 0.00 g 0.01 g 0.06 g 0.19 g 0.09 g 0.11 g 0.10 g 0.06 g 0.00 g 0.03 g 0.04 g 0.02 g Trans-octadecadienoic acid 0.01 g 0.00 g Trans-octadecatrienoic acid 0 g 0 g Fatty acids, total trans 0 g 0 g 0.09 g 0 g 0.00 g 0 g 0 g Fatty acids, total trans-monoenoic 0.08 g 0 g Fatty acids, total trans-polyenoic 0.01 g 0.00 g Carbohydrate 5.88 g 41.10 g 4.78 g 5.91 g 14.49 g 11.96 g 91.71 g 1.21 g 0 g 3.93 g 8.98 g 10.12 g 0.12 g 18.56 g Fiber 4.62 g 8.25 g 1.48 g 0 g 2.40 g 0 g 11.50 g 0 g 0 g 0 g 1.90 g 2.07 g 0 g 1.60 g Starch 0.07 g 0 g 0 g 0.03 g 70.94 g 0 g Sugars 0.20 g 0.54 g 3.23 g 5.34 g 9.96 g 11.96 g 3.42 g 0.04 g 0 g 0 g 4.83 g 6.20 g 0 g 7.82 g Fructose 0.05 g 1.69 g 0 g 4.97 g 0.38 g 2.38 g 3 g Galactose 0.05 g 0 g 0.96 g 0 g 0 g 0 g 0.12 g Glucose 0.05 g 1.54 g 0 g 4.88 g 0.30 g 2.45 g 2.84 g Lactose 0 g 0 g 4.38 g 0 g 0 g 0 g 0 g Maltose 0 g 0 g 0 g 0 g 1.90 g 0 g 0.13 g Sucrose 0.04 g 0 g 0 g 0.11 g 0.85 g 0 g 0.10 g Beta-sitosterol 51.68 mg Campesterol 3.40 mg Cholesterol 0 mg 0 mg 0 mg 15 mg 0 mg 26.95 mg 0 mg 25.50 mg 0 mg 234.60 mg 0 mg 0 mg 28 mg 0 mg Phytosterols 8.61 mg 29.84 mg Stigmasterol 1.36 mg Alcohol, ethyl 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Ash 1.13 g 1.20 g 0.61 g 0.94 g 0.24 g 1.67 g 2.02 g 2.27 g 0 g 1.28 g 0.42 g Caffeine 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Serine 0.08 g 0.21 g 0.03 g 0.49 g 0.02 g 0.47 g 0.78 g 0 g 0.04 g 0.04 g Theobromine 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Water 49.18 g 3.05 g 116.26 g 125.34 g 84.21 g 215.38 g 10.26 g 11.25 g 0 g 39.38 g 87.88 g 57.32 g 22.37 g 177.74 g
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Avocados, California, raw and Crackers, rye, crispbread and Tomatoes, year round average, raw, ripe, red and Yogurt, lowfat, plain, Greek and Blueberries, raw and Milk, whole, fluid, buttermilk and Pasta, dry, whole-wheat and Cheese, hard, parmesan and Oil, salad or cooking, olive and Liver, paste or pate and Tomato products, with salt added, puree, canned and Kiwifruit, raw, green and Ham, prosciutto and Carrot juice, 100% food comparison.
Daily values are based on a 2000 calorie a day diet.
Recommended daily intake of essential amino acids is provided for 180 lbs person.
Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors.
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Data from USDA National Nutrient Database.
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