Printed from https://www.nutritionvalue.org Compare nutritional values Breakfast nutritional composition per ingredient
Nutrient Nuts, almonds Blueberries, raw Blackberries, raw Carrots, raw, baby Oranges, navels, raw Kale, raw Spinach, raw Broccoli, raw Avocado, raw Egg, hard-boiled, cooked, whole Bread, multi-grain (includes whole-grain) Weight 16.80 g 74 g 144 g 80 g 140 g 42 g 60 g 182 g 75 g 50 g 41 g Calories 97.27 42.18 61.92 28 68.6 14.7 13.8 61.88 120 77.5 108.65 Vitamin A, RAE 0 mcg 2.22 mcg 15.84 mcg 552 mcg 16.80 mcg 101.22 mcg 281.40 mcg 56.42 mcg 5.25 mcg 74.50 mcg 0 mcg Carotene, alpha 0 mcg 0 mcg 0 mcg 3013.60 mcg 9.80 mcg 0 mcg 0 mcg 45.50 mcg 18 mcg 0 mcg 0 mcg Carotene, beta 0.17 mcg 23.68 mcg 184.32 mcg 5112.80 mcg 121.80 mcg 1206.66 mcg 3375.60 mcg 657.02 mcg 46.50 mcg 5.50 mcg 0.41 mcg Cryptoxanthin, beta 0 mcg 0 mcg 0 mcg 0 mcg 162.40 mcg 11.34 mcg 0 mcg 1.82 mcg 21 mcg 5 mcg 0 mcg Lutein + zeaxanthin 0.17 mcg 59.20 mcg 169.92 mcg 286.40 mcg 180.60 mcg 2629.62 mcg 7318.80 mcg 2553.46 mcg 203.25 mcg 176.50 mcg 38.54 mcg Lycopene 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Retinol 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 74 mcg 0 mcg Thiamin 0.03 mg 0.03 mg 0.03 mg 0.02 mg 0.10 mg 0.05 mg 0.05 mg 0.13 mg 0.05 mg 0.03 mg 0.11 mg Riboflavin 0.19 mg 0.03 mg 0.04 mg 0.03 mg 0.07 mg 0.15 mg 0.11 mg 0.21 mg 0.10 mg 0.26 mg 0.05 mg Niacin 0.61 mg 0.31 mg 0.93 mg 0.45 mg 0.59 mg 0.50 mg 0.43 mg 1.16 mg 1.30 mg 0.03 mg 1.66 mg Pantothenic acid 0.08 mg 0.09 mg 0.40 mg 0.32 mg 0.36 mg 0.15 mg 0.04 mg 1.04 mg 0.70 mg 0.14 mg Vitamin B6 0.02 mg 0.04 mg 0.04 mg 0.08 mg 0.11 mg 0.06 mg 0.12 mg 0.32 mg 0.19 mg 0.06 mg 0.11 mg Vitamin B12 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0.56 mcg 0 mcg Vitamin B12, added 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Folate, DFE 7.39 mcg 4.44 mcg 36 mcg 21.60 mcg 47.60 mcg 26.04 mcg 116.40 mcg 114.66 mcg 60.75 mcg 22 mcg 30.75 mcg Folate, food 7.39 mcg 4.44 mcg 36 mcg 21.60 mcg 47.60 mcg 26.04 mcg 116.40 mcg 114.66 mcg 60.75 mcg 22 mcg 30.75 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 7.20 mg 30.20 mg 2.10 mg 82.70 mg 39.20 mg 16.90 mg 162.30 mg 7.50 mg 0 mg 0 mg Vitamin D 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 1.10 mcg 0 mcg Vitamin D3 1.10 mcg Vitamin E (alpha-tocopherol) 4.31 mg 0.42 mg 1.68 mg 0.21 mg 0.28 mg 1.22 mg 1.42 mg 1.55 mg 0.52 mg 0.15 mg Vitamin E, added 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocopherol, alpha 4.31 mg 0.42 mg 1.68 mg 0.21 mg 0.28 mg 1.22 mg 1.42 mg 1.55 mg 0.52 mg 0.15 mg Tocopherol, beta 0.04 mg 0.01 mg 0.06 mg 0 mg 0 mg 0 mg 0.02 mg 0.04 mg Tocopherol, delta 0.01 mg 0.02 mg 1.30 mg 0 mg 0 mg 0 mg 0 mg 0.22 mg Tocopherol, gamma 0.11 mg 0.27 mg 1.93 mg 0 mg 0.06 mg 0.11 mg 0.31 mg 0.60 mg Tocotrienol, alpha 0 mg 0 mg 0.01 mg 0 mg 0 mg 0.07 mg 0.04 mg Tocotrienol, beta 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocotrienol, delta 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocotrienol, gamma 0.05 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0.01 mg Vitamin K 0 mcg 14.30 mcg 28.50 mcg 7.50 mcg 0 mcg 163.60 mcg 289.70 mcg 184.90 mcg 15.80 mcg 0.10 mcg 0.60 mcg Vitamin K1 0 mcg 14.30 mcg 28.50 mcg 7.50 mcg 0 mcg 163.60 mcg 289.70 mcg 184.90 mcg 15.80 mcg 0.10 mcg 0.60 mcg Vitamin K2 0 mcg Dihydrophylloquinone 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Betaine 0.10 mg 0.10 mg 0.40 mg 0.10 mg 0.10 mg 0.10 mg 61.60 mg 0.20 mg 0.30 mg Choline 8.80 mg 4.40 mg 12.20 mg 6 mg 11.80 mg 0.20 mg 11.60 mg 34 mg 10.70 mg 146.90 mg 9 mg Calcium 45.19 mg 4.44 mg 41.76 mg 25.60 mg 60.20 mg 106.68 mg 59.40 mg 85.54 mg 9 mg 25 mg 42.23 mg Copper 0.17 mg 0.04 mg 0.24 mg 0.08 mg 0.05 mg 0.02 mg 0.08 mg 0.09 mg 0.14 mg 0.01 mg 0.12 mg Fluoride 2.40 mcg Iron 0.62 mg 0.21 mg 0.89 mg 0.71 mg 0.18 mg 0.67 mg 1.63 mg 1.33 mg 0.41 mg 0.59 mg 1.02 mg Magnesium 45.36 mg 4.44 mg 28.80 mg 8 mg 15.40 mg 13.86 mg 47.40 mg 38.22 mg 21.75 mg 5 mg 31.98 mg Manganese 0.37 mg 0.25 mg 0.93 mg 0.12 mg 0.04 mg 0.39 mg 0.54 mg 0.38 mg 0.01 mg 0.83 mg Phosphorus 80.81 mg 8.88 mg 31.68 mg 22.40 mg 32.20 mg 23.10 mg 29.40 mg 120.12 mg 39 mg 86 mg 93.48 mg Potassium 123.14 mg 56.98 mg 233.28 mg 189.60 mg 232.40 mg 146.16 mg 334.80 mg 575.12 mg 363.75 mg 63 mg 94.30 mg Selenium 0.69 mcg 0.07 mcg 0.58 mcg 0.72 mcg 0 mcg 0.38 mcg 0.60 mcg 4.55 mcg 0.30 mcg 15.40 mcg 13.49 mcg Sodium 0.17 mg 0.74 mg 1.44 mg 62.40 mg 1.40 mg 22.26 mg 47.40 mg 60.06 mg 5.25 mg 62 mg 156.21 mg Zinc 0.52 mg 0.12 mg 0.76 mg 0.14 mg 0.11 mg 0.16 mg 0.32 mg 0.75 mg 0.48 mg 0.53 mg 0.70 mg Protein 3.55 g 0.55 g 2 g 0.51 g 1.27 g 1.23 g 1.72 g 5.13 g 1.50 g 6.29 g 5.48 g Alanine 0.17 g 0.02 g 0.04 g 0.04 g 0.06 g 0.09 g 0.19 g 0.35 g 0.14 g Arginine 0.41 g 0.03 g 0.03 g 0.16 g 0.07 g 0.10 g 0.35 g 0.38 g 0.20 g Aspartic acid 0.44 g 0.04 g 0.09 g 0.20 g 0.11 g 0.14 g 0.59 g 0.63 g 0.23 g Cystine 0.04 g 0.01 g 0.01 g 0.01 g 0.02 g 0.02 g 0.05 g 0.15 g 0.07 g Glutamic acid 1.04 g 0.07 g 0.13 g 0.35 g 0.14 g 0.21 g 0.99 g 0.82 g 0.90 g Glycine 0.24 g 0.02 g 0.02 g 0.03 g 0.06 g 0.08 g 0.16 g 0.21 g 0.15 g Histidine 0.09 g 0.01 g 0.01 g 0.02 g 0.07 g 0.04 g 0.11 g 0.15 g 0.08 g Isoleucine 0.13 g 0.02 g 0.03 g 0.02 g 0.07 g 0.09 g 0.14 g 0.34 g 0.13 g Leucine 0.25 g 0.03 g 0.03 g 0.04 g 0.09 g 0.13 g 0.23 g 0.54 g 0.23 g Lysine 0.10 g 0.01 g 0.03 g 0.05 g 0.07 g 0.10 g 0.25 g 0.45 g 0.12 g Methionine 0.03 g 0.01 g 0.01 g 0.01 g 0.01 g 0.03 g 0.07 g 0.20 g 0.06 g Phenylalanine 0.19 g 0.02 g 0.02 g 0.03 g 0.06 g 0.08 g 0.21 g 0.33 g 0.16 g Proline 0.16 g 0.02 g 0.02 g 0.25 g 0.07 g 0.07 g 0.20 g 0.25 g 0.29 g Serine 0.15 g 0.02 g 0.02 g 0.05 g 0.05 g 0.06 g 0.22 g 0.47 g 0.16 g Threonine 0.10 g 0.01 g 0.03 g 0.03 g 0.06 g 0.07 g 0.16 g 0.30 g 0.11 g Tryptophan 0.04 g 0.00 g 0.01 g 0.01 g 0.01 g 0.02 g 0.06 g 0.08 g 0.05 g Tyrosine 0.08 g 0.01 g 0.01 g 0.02 g 0.04 g 0.07 g 0.09 g 0.26 g 0.10 g Valine 0.14 g 0.02 g 0.03 g 0.04 g 0.07 g 0.10 g 0.23 g 0.38 g 0.16 g Fat 8.39 g 0.24 g 0.71 g 0.10 g 0.21 g 0.63 g 0.23 g 0.67 g 10.99 g 5.30 g 1.73 g Saturated fatty acids 0.64 g 0.02 g 0.02 g 0.02 g 0.02 g 0.07 g 0.04 g 0.21 g 1.59 g 1.63 g 0.36 g Butanoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Decanoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0.00 g 0 g Docosanoic acid 0 g 0.01 g 0.00 g Dodecanoic acid 0 g 0 g 0 g 0.00 g 0.00 g 0 g 0 g 0 g 0.00 g 0 g Eicosanoic acid 0.00 g 0.01 g 0.00 g Heptadecanoic acid 0.00 g 0 g 0 g Hexadecanoic acid 0.52 g 0.01 g 0.02 g 0.01 g 0.02 g 0.07 g 0.03 g 0.15 g 1.56 g 1.18 g 0.21 g Hexanoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Octadecanoic acid 0.12 g 0.00 g 0.00 g 0.00 g 0.00 g 0.00 g 0.03 g 0.04 g 0.41 g 0.15 g Octanoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0.00 g 0.00 g 0 g Pentadecanoic acid 0 g 0 g 0 g Tetracosanoic acid 0 g 0 g Tetradecanoic acid 0.00 g 0 g 0 g 0.00 g 0.00 g 0.01 g 0.00 g 0 g 0.02 g 0 g Tridecanoic acid 0 g Monounsaturated fatty acids 5.30 g 0.04 g 0.07 g 0.01 g 0.04 g 0.04 g 0.01 g 0.06 g 7.35 g 2.04 g 0.31 g Cis-hexadecenoic acid 0.04 g Cis-octadecenoic acid 5.26 g Docosenoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0.00 g 0 g Eicosenoic acid 0.00 g 0 g 0.01 g 0 g 0 g 0 g 0.02 g 0.01 g 0.01 g Heptadecenoic acid 0.00 g 0.00 g 0 g Hexadecenoic acid 0.04 g 0.00 g 0 g 0.00 g 0.00 g 0 g 0.00 g 0 g 0.52 g 0.15 g 0.01 g Octadecenoic acid 5.26 g 0.04 g 0.06 g 0.00 g 0.04 g 0.04 g 0.00 g 0.05 g 6.80 g 1.86 g 0.30 g Pentadecenoic acid 0 g 0 g 0 g Tetracosenoic cis acid 0 g 0 g Tetradecenoic acid 0 g 0 g 0 g Trans-hexadecenoic acid 0.00 g Trans-octadecenoic acid 0 g Polyunsaturated fatty acids 2.07 g 0.11 g 0.40 g 0.05 g 0.04 g 0.28 g 0.10 g 0.20 g 1.36 g 0.71 g 0.77 g α-linolenic acid n-3 (ALA) 0 g γ-linolenic acid n-6 (GLA) 0 g 0 g Cis,cis-eicosadienoic n-6 acid 0 g 0 g 0 g Linoleic acid n-6 (LA) 2.07 g Docosahexaenoic n-3 acid (DHA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0.02 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 Docosatetraenoic acid 0 g Eicosadienoic acid 0 g 0 g 0 g Eicosapentaenoic n-3 acid (EPA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0.00 g 0 g Eicosatetraenoic acid 0 g 0 g 0 g 0.00 g 0 g 0 g 0 g 0.07 g 0 g Octadecadienoic CLAs acid 0 g Octadecadienoic acid 2.07 g 0.07 g 0.27 g 0.05 g 0.03 g 0.12 g 0.02 g 0.09 g 1.26 g 0.59 g 0.68 g Octadecatetraenoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Octadecatrienoic acid 0.00 g 0.04 g 0.14 g 0.01 g 0.01 g 0.16 g 0.08 g 0.12 g 0.09 g 0.02 g 0.08 g Trans-octadecadienoic acid 0.00 g Uncosapentaenoic acid 0 g Fatty acids, total trans 0.00 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Fatty acids, total trans-monoenoic 0.00 g Fatty acids, total trans-polyenoic 0.00 g Carbohydrate 3.62 g 10.72 g 13.84 g 6.59 g 17.56 g 1.86 g 2.18 g 12.08 g 6.40 g 0.56 g 17.77 g Fiber 2.10 g 1.78 g 7.63 g 2.32 g 3.08 g 1.72 g 1.32 g 4.73 g 5.03 g 0 g 3.03 g Starch 0.12 g 0.02 g 0 g 0 g 0 g 0 g 10.52 g Sugars 0.73 g 7.37 g 7.03 g 3.81 g 11.90 g 0.42 g 0.25 g 3.09 g 0.49 g 0.56 g 2.62 g Fructose 0.02 g 3.68 g 3.46 g 0.80 g 3.15 g 0.17 g 0.09 g 1.24 g 1 g Galactose 0.01 g 0 g 0.04 g 0 g 0 g 0 g 0.06 g 0 g Glucose 0.03 g 3.61 g 3.33 g 0.83 g 2.76 g 0.17 g 0.07 g 0.89 g 0.69 g Lactose 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0.38 g 0.23 g Maltose 0.01 g 0 g 0.10 g 0 g 0 g 0 g 0 g 0.38 g 0.68 g Sucrose 0.66 g 0.08 g 0.10 g 2.18 g 5.99 g 0.08 g 0.04 g 0.18 g 0 g Beta-sitosterol 21.84 mg Campesterol 0.84 mg Cholesterol 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 186.50 mg 0 mg Phytosterols 33.60 mg 5.40 mg Stigmasterol 0.67 mg Alcohol, ethyl 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Ash 0.50 g 0.18 g 0.53 g 0.50 g 0.60 g 0.65 g 1.03 g 1.58 g 0.54 g 0.87 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 0.74 g 62.32 g 126.94 g 72.28 g 120.36 g 37.64 g 54.84 g 162.53 g 54.92 g 37.31 g 15.15 g
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Nuts, almonds and Blueberries, raw and Blackberries, raw and Carrots, raw, baby and Oranges, navels, raw and Kale, raw and Spinach, raw and Broccoli, raw and Avocado, raw and Egg, hard-boiled, cooked, whole and Bread, multi-grain (includes whole-grain) 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.
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Data from USDA National Nutrient Database.
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