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Nutrient Beef, raw, 90% lean meat / 10% fat, ground Egg, fresh, raw, yolk Turnip greens, raw Drumstick leaves, raw Beet juice Seeds, dried, sunflower seed kernels Kefir Jerusalem-artichokes, raw Red palm oil, mild by WILDLY ORGANIC Sauerkraut Aged gouda cheese by SHOPRITE TRADING COMPANY Potato starch by Bob's Red Mill Natural Foods, Inc. Avocados, California, raw Fish, kippered, Atlantic, herring Weight 100 g 68 g 100 g 100 g 100 g 50 g 100 g 60 g 30 g 100 g 100 g 15 g 272 g 92 g Calories 176 218.96 32 64 25 292 52 43.8 260.1 40 429 49.95 454.24 199.64 Vitamin A, RAE 4 mcg 259.08 mcg 579 mcg 378 mcg 1 mcg 1.50 mcg 174 mcg 0.60 mcg 26 mcg 19.04 mcg 36.80 mcg Carotene, alpha 0 mcg 25.84 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 5 mcg 65.28 mcg 0 mcg Carotene, beta 0 mcg 59.84 mcg 6952 mcg 12 mcg 15 mcg 2 mcg 7.20 mcg 19 mcg 171.36 mcg 0 mcg Cryptoxanthin, beta 0 mcg 22.44 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 73.44 mcg 0 mcg Lutein + zeaxanthin 0 mcg 743.92 mcg 12825 mcg 0 mcg 0 mcg 0 mcg 0 mcg 286 mcg 737.12 mcg 0 mcg Lycopene 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Retinol 4 mcg 252.28 mcg 0 mcg 0 mcg 0 mcg 0 mcg 174 mcg 0 mcg 24 mcg 0 mcg 36.80 mcg Thiamin 0.04 mg 0.12 mg 0.07 mg 0.26 mg 0.01 mg 0.74 mg 0.03 mg 0.12 mg 0.02 mg 0.20 mg 0.12 mg Riboflavin 0.15 mg 0.36 mg 0.10 mg 0.66 mg 0.03 mg 0.18 mg 0.17 mg 0.04 mg 0.02 mg 0.39 mg 0.29 mg Niacin 5.07 mg 0.02 mg 0.60 mg 2.22 mg 0.14 mg 4.17 mg 0.13 mg 0.78 mg 0.14 mg 5.20 mg 4.05 mg Pantothenic acid 0.60 mg 2.03 mg 0.38 mg 0.12 mg 0.56 mg 0.24 mg 3.98 mg 0.81 mg Vitamin B6 0.37 mg 0.24 mg 0.26 mg 1.20 mg 0.05 mg 0.67 mg 0.06 mg 0.05 mg 0.16 mg 0.78 mg 0.38 mg Vitamin B12 2.21 mcg 1.33 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0.30 mcg 0 mcg 0 mcg 0 mcg 17.20 mcg Vitamin B12, added 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Folate, DFE 6 mcg 99.28 mcg 194 mcg 40 mcg 26 mcg 113.50 mcg 18 mcg 7.80 mcg 22 mcg 242.08 mcg 12.88 mcg Folate, food 6 mcg 99.28 mcg 194 mcg 40 mcg 26 mcg 113.50 mcg 18 mcg 7.80 mcg 22 mcg 242.08 mcg 12.88 mcg Folic acid 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Vitamin C 0 mg 0 mg 60 mg 51.70 mg 2.50 mg 0.70 mg 0.80 mg 2.40 mg 12.80 mg 23.90 mg 0.90 mg Vitamin D 0.10 mcg 3.67 mcg 0 mcg 0 mcg 0 mcg 0 mcg 1 mcg 0 mcg 0.10 mcg 0 mcg 2.02 mcg Vitamin D3 0.10 mcg 3.67 mcg 2.02 mcg Vitamin E (alpha-tocopherol) 0.17 mg 1.75 mg 2.86 mg 0.03 mg 17.59 mg 0.04 mg 0.11 mg 0.37 mg 5.36 mg 1.42 mg Vitamin E, added 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocopherol, alpha 0.17 mg 1.75 mg 2.86 mg 0.03 mg 17.59 mg 0.04 mg 0.11 mg 0.37 mg 5.36 mg 1.42 mg Tocopherol, beta 0.03 mg 0 mg 0.59 mg 0.11 mg Tocopherol, delta 0.04 mg 0 mg 0.01 mg 0.05 mg Tocopherol, gamma 0.90 mg 0.16 mg 0.18 mg 0.87 mg Tocotrienol, alpha 0.02 mg 0.03 mg Tocotrienol, beta 0 mg 0 mg 0 mg Tocotrienol, delta 0 mg 0 mg Tocotrienol, gamma 0 mg 0 mg Vitamin K 0.80 mcg 0.50 mcg 251 mcg 0.10 mcg 0 mcg 0.60 mcg 0.10 mcg 14 mcg 57.10 mcg 0.10 mcg Vitamin K1 0.80 mcg 0.50 mcg 251 mcg 0.10 mcg 0 mcg 0.60 mcg 0.10 mcg 14 mcg 57.10 mcg 0.10 mcg Vitamin K2 0 mcg Dihydrophylloquinone 0.10 mcg 0 mcg 0 mcg Betaine 7.90 mg 0.60 mg 17.70 mg 1.90 mg Choline 66.10 mg 557.70 mg 6.20 mg 27.60 mg 15.20 mg 18 mg 10.60 mg 38.60 mg 87.40 mg Calcium 12 mg 87.72 mg 190 mg 185 mg 12 mg 39 mg 124 mg 8.40 mg 30 mg 893 mg 2.55 mg 35.36 mg 77.28 mg Copper 0.07 mg 0.05 mg 0.35 mg 0.10 mg 0.09 mg 0.90 mg 0.01 mg 0.08 mg 0.09 mg 0.46 mg 0.12 mg Iron 2.24 mg 1.86 mg 1.10 mg 4 mg 0.57 mg 2.62 mg 0.04 mg 2.04 mg 1.42 mg 0 mg 0 mg 1.66 mg 1.39 mg Magnesium 20 mg 3.40 mg 31 mg 42 mg 14 mg 162.50 mg 12 mg 10.20 mg 13 mg 78.88 mg 42.32 mg Manganese 0.01 mg 0.04 mg 0.47 mg 1.06 mg 0.97 mg 0.04 mg 0.41 mg 0.05 mg Phosphorus 184 mg 265.20 mg 42 mg 112 mg 14 mg 330 mg 100 mg 46.80 mg 20 mg 146.88 mg 299 mg Potassium 321 mg 74.12 mg 296 mg 337 mg 128 mg 322.50 mg 159 mg 257.40 mg 165 mg 0 mg 8.70 mg 1379.04 mg 411.24 mg Selenium 16.60 mcg 38.08 mcg 1.20 mcg 0.90 mcg 0.40 mcg 26.50 mcg 3.60 mcg 0.42 mcg 0.60 mcg 1.09 mcg 48.39 mcg Sodium 66 mg 32.64 mg 40 mg 9 mg 19 mg 4.50 mg 38 mg 2.40 mg 659 mg 964 mg 0 mg 21.76 mg 844.56 mg Zinc 4.79 mg 1.56 mg 0.19 mg 0.60 mg 0.21 mg 2.50 mg 0.45 mg 0.07 mg 0.18 mg 1.85 mg 1.25 mg Protein 20 g 10.78 g 1.50 g 9.40 g 0.72 g 10.39 g 3.59 g 1.20 g 0 g 0.90 g 28.57 g 0 g 5.33 g 22.61 g Alanine 1.25 g 0.57 g 0.10 g 0.70 g 0.56 g 0.29 g 1.37 g Arginine 1.30 g 0.75 g 0.09 g 0.53 g 1.20 g 0.24 g 1.35 g Aspartic acid 1.80 g 1.05 g 0.16 g 0.92 g 1.22 g 0.63 g 2.32 g Cystine 0.21 g 0.18 g 0.02 g 0.14 g 0.23 g 0.07 g 0.24 g Glutamic acid 3 g 1.34 g 0.20 g 1.03 g 2.79 g 0.77 g 3.38 g Glycine 1.36 g 0.33 g 0.09 g 0.52 g 0.73 g 0.28 g 1.09 g Histidine 0.65 g 0.28 g 0.04 g 0.20 g 0.32 g 0.13 g 0.67 g Hydroxyproline 0.27 g Isoleucine 0.89 g 0.59 g 0.08 g 0.45 g 0.57 g 0.23 g 1.04 g Leucine 1.56 g 0.95 g 0.14 g 0.79 g 0.83 g 0.38 g 1.84 g Lysine 1.66 g 0.83 g 0.10 g 0.54 g 0.47 g 0.35 g 2.08 g Methionine 0.52 g 0.26 g 0.03 g 0.12 g 0.25 g 0.10 g 0.67 g Phenylalanine 0.78 g 0.46 g 0.09 g 0.49 g 0.58 g 0.26 g 0.88 g Proline 1.02 g 0.44 g 0.07 g 0.45 g 0.59 g 0.26 g 0.80 g Serine 0.80 g 0.90 g 0.06 g 0.41 g 0.54 g 0.30 g 0.92 g Threonine 0.78 g 0.47 g 0.08 g 0.41 g 0.46 g 0.20 g 0.99 g Tryptophan 0.10 g 0.12 g 0.03 g 0.14 g 0.17 g 0.07 g 0.25 g Tyrosine 0.62 g 0.46 g 0.06 g 0.35 g 0.33 g 0.13 g 0.76 g Valine 0.98 g 0.65 g 0.10 g 0.61 g 0.66 g 0.29 g 1.17 g Fat 10 g 18.05 g 0.30 g 1.40 g 0.06 g 25.73 g 0.96 g 0.01 g 28.00 g 2.53 g 35.71 g 0 g 41.91 g 11.38 g Saturated fatty acids 3.93 g 6.50 g 0.07 g 0.01 g 2.23 g 0.60 g 0 g 12 g 1.07 g 25 g 0 g 5.78 g 2.57 g Butanoic acid 0 g 0 g 0 g 0 g 0 g 0.03 g 0 g 0.04 g 0 g Decanoic acid 0 g 0.01 g 0.00 g 0 g 0 g 0.02 g 0 g 0.04 g 0 g 0 g Docosanoic acid 0.03 g 0.16 g 0 g Dodecanoic acid 0.01 g 0.01 g 0.00 g 0 g 0 g 0.03 g 0 g 0.04 g 0 g 0.01 g Eicosanoic acid 0.01 g 0.02 g 0.06 g 0 g Heptadecanoic acid 0.11 g 0.04 g 0.01 g 0 g Hexadecanoic acid 2.17 g 4.67 g 0.05 g 0.01 g 1.10 g 0.28 g 0 g 0.52 g 5.64 g 1.70 g Hexanoic acid 0 g 0 g 0 g 0 g 0 g 0.02 g 0 g 0.03 g 0 g Octadecanoic acid 1.31 g 1.64 g 0.01 g 0 g 0.84 g 0.11 g 0 g 0.21 g 0.13 g 0.14 g Octanoic acid 0 g 0.01 g 0.00 g 0 g 0 g 0.01 g 0 g 0.02 g 0.00 g 0 g Pentadecanoic acid 0.05 g 0.01 g 0 g 0 g Tetracosanoic acid 0.01 g 0.04 g 0 g Tetradecanoic acid 0.28 g 0.07 g 0.00 g 0 g 0.01 g 0.09 g 0 g 0.14 g 0 g 0.70 g Monounsaturated fatty acids 4.19 g 7.98 g 0.02 g 0.01 g 9.26 g 0.29 g 0.00 g 12 g 0.64 g 26.65 g 4.70 g Docosenoic acid 0 g 0.01 g 0 g 0 g 0.01 g 0 g 0 g 0 g 0 g 1.06 g Eicosenoic acid 0.03 g 0.06 g 0 g 0 g 0.04 g 0.00 g 0 g 0.01 g 0.07 g 0.91 g Heptadecenoic acid 0.07 g 0.01 g 0.03 g Hexadecenoic acid 0.34 g 0.62 g 0.01 g 0 g 0.01 g 0.02 g 0 g 0.02 g 1.90 g 0.78 g Octadecenoic acid 3.83 g 7.28 g 0.01 g 0.01 g 9.19 g 0.25 g 0.00 g 0.60 g 24.66 g 1.91 g Pentadecenoic acid 0 g 0 g Tetracosenoic cis acid 0 g Tetradecenoic acid 0.07 g 0.02 g 0 g 0 g Trans-octadecenoic acid 0.54 g Polyunsaturated fatty acids 0.34 g 2.86 g 0.12 g 0.02 g 11.57 g 0.05 g 0.00 g 3 g 0.44 g 4.94 g 2.69 g α-linolenic acid n-3 (ALA) 0.04 g 0.30 g γ-linolenic acid n-6 (GLA) 0.01 g 0.04 g Cis,cis-eicosadienoic n-6 acid 0 g 0 g Docosahexaenoic n-3 acid (DHA) 0 g 0.08 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 1.08 g Docosapentaenoic n-3 acid (DPA) 0 g 0 g 0 g 0 g 0 g 0.00 g 0 g 0.00 g 0 g 0.07 g Docosatetraenoic acid 0 g Eicosadienoic acid 0 g 0.04 g Eicosapentaenoic n-3 acid (EPA) 0 g 0.01 g 0 g 0 g 0.01 g 0 g 0 g 0 g 0 g 0.89 g Eicosatetraenoic acid 0.04 g 0.30 g 0 g 0 g 0 g 0.00 g 0 g 0.00 g 0 g 0.07 g Octadecadienoic acid 0.26 g 2.41 g 0.04 g 0.02 g 11.53 g 0.04 g 0.00 g 0.37 g 4.55 g 0.16 g Octadecatetraenoic acid 0 g 0 g 0 g 0 g 0.01 g 0 g 0 g 0 g 0 g 0.27 g Octadecatrienoic acid 0.05 g 0.07 g 0.08 g 0.00 g 0.03 g 0.01 g 0 g 0.07 g 0.34 g 0.13 g Uncosapentaenoic acid 0 g Fatty acids, total trans 0.54 g 0 g 0 g 0 g 0 g 0 g 0 g Fatty acids, total trans-monoenoic 0.54 g Carbohydrate 0 g 2.44 g 7.13 g 8.28 g 5.91 g 10 g 7.48 g 10.46 g 0 g 4.16 g 0 g 12.50 g 23.50 g 0 g Fiber 0 g 0 g 3.20 g 2 g 1.10 g 4.30 g 0 g 0.96 g 0 g 2.80 g 0 g 0 g 18.50 g 0 g Starch 0.30 g Sugars 0 g 0.38 g 0.81 g 4.84 g 1.31 g 6.91 g 5.76 g 0 g 1.73 g 0 g 0 g 0.82 g 0 g Fructose 0.05 g 0.29 g 0.22 g Galactose 0.05 g 0.22 g Glucose 0.12 g 0.52 g 0.22 g Lactose 0.05 g 0 g Maltose 0.05 g 0 g Sucrose 0.05 g 1.25 g 0.16 g Beta-sitosterol 206.72 mg Campesterol 13.60 mg Cholesterol 65 mg 737.80 mg 0 mg 0 mg 0 mg 0 mg 5 mg 0 mg 0 mg 4 mg 107 mg 0 mg 0 mg 75.44 mg Phytosterols 12 mg 267 mg Stigmasterol 5.44 mg Alcohol, ethyl 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Ash 0.98 g 1.16 g 1.40 g 2.26 g 1.51 g 1.52 g 4.52 g 1.78 g Caffeine 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Theobromine 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Water 69.45 g 35.57 g 89.67 g 78.66 g 92.45 g 2.37 g 87.26 g 46.81 g 90.29 g 196.74 g 54.92 g
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Beef, raw, 90% lean meat / 10% fat, ground and Egg, fresh, raw, yolk and Turnip greens, raw and Drumstick leaves, raw and Beet juice and Seeds, dried, sunflower seed kernels and Kefir and Jerusalem-artichokes, raw and Red palm oil, mild by WILDLY ORGANIC and Sauerkraut and Aged gouda cheese by SHOPRITE TRADING COMPANY and Potato starch by Bob's Red Mill Natural Foods, Inc. and Avocados, California, raw and Fish, kippered, Atlantic, herring 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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