Printed from https://www.nutritionvalue.org Compare nutritional values 8th lifetime recovery projected diet nutritional composition per ingredient
Nutrient Millet, raw Quinoa, uncooked Carrots, raw Potatoes, raw, flesh and skin Corn, raw, yellow, sweet Peas, raw, green Seeds, dried, chia seeds Seeds, flaxseed Kale, raw Chickpeas (garbanzo beans, bengal gram), raw, mature seeds Avocados, all commercial varieties, raw Seeds, dried, sunflower seed kernels Weight 163 g 162 g 250 g 250 g 375 g 250 g 15 g 15 g 150 g 50 g 28.35 g 10 g Calories 616.14 596.16 102.5 192.5 322.5 202.5 72.9 80.1 52.5 189 45.36 58.4 Vitamin A, RAE 0 mcg 1.62 mcg 2087.50 mcg 0 mcg 33.75 mcg 95 mcg 0 mcg 361.50 mcg 1.50 mcg 1.98 mcg 0.30 mcg Carotene, alpha 0 mcg 8692.50 mcg 0 mcg 60 mcg 52.50 mcg 0 mcg 0 mcg 0 mcg 6.80 mcg 0 mcg Carotene, beta 12.96 mcg 20712.50 mcg 2.50 mcg 176.25 mcg 1122.50 mcg 0 mcg 4309.50 mcg 20 mcg 17.58 mcg 3 mcg Cryptoxanthin, beta 1.62 mcg 0 mcg 0 mcg 431.25 mcg 0 mcg 0 mcg 40.50 mcg 0 mcg 7.94 mcg 0 mcg Lutein + zeaxanthin 264.06 mcg 640 mcg 22.50 mcg 2415 mcg 6192.50 mcg 97.65 mcg 9391.50 mcg 0 mcg 76.83 mcg 0 mcg Lycopene 0 mcg 2.50 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 0 mcg 0 mcg Thiamin 0.69 mg 0.58 mg 0.17 mg 0.20 mg 0.58 mg 0.67 mg 0.09 mg 0.25 mg 0.17 mg 0.24 mg 0.02 mg 0.15 mg Riboflavin 0.47 mg 0.52 mg 0.14 mg 0.08 mg 0.21 mg 0.33 mg 0.03 mg 0.02 mg 0.52 mg 0.11 mg 0.04 mg 0.04 mg Niacin 7.69 mg 2.46 mg 2.46 mg 2.65 mg 6.64 mg 5.22 mg 1.32 mg 0.46 mg 1.77 mg 0.77 mg 0.49 mg 0.83 mg Pantothenic acid 1.38 mg 1.25 mg 0.68 mg 0.74 mg 2.69 mg 0.26 mg 0.15 mg 0.56 mg 0.79 mg 0.39 mg 0.11 mg Vitamin B6 0.63 mg 0.79 mg 0.34 mg 0.74 mg 0.35 mg 0.42 mg 0.07 mg 0.22 mg 0.27 mg 0.07 mg 0.13 mg Vitamin B12 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 B12, added 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Folate, DFE 138.55 mcg 298.08 mcg 47.50 mcg 37.50 mcg 157.50 mcg 162.50 mcg 13.05 mcg 93 mcg 278.50 mcg 22.96 mcg 22.70 mcg Folate, food 138.55 mcg 298.08 mcg 47.50 mcg 37.50 mcg 157.50 mcg 162.50 mcg 7.35 mcg 13.05 mcg 93 mcg 278.50 mcg 22.96 mcg 22.70 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 14.80 mg 49.20 mg 25.50 mg 100 mg 0.20 mg 0.10 mg 140.10 mg 2 mg 2.80 mg 0.10 mg Vitamin D 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Vitamin E (alpha-tocopherol) 0.08 mg 3.95 mg 1.65 mg 0.03 mg 0.26 mg 0.33 mg 0.07 mg 0.05 mg 0.99 mg 0.41 mg 0.59 mg 3.52 mg Vitamin E, added 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocopherol, alpha 0.08 mg 3.95 mg 1.65 mg 0.03 mg 0.26 mg 0.33 mg 0.07 mg 0.05 mg 0.99 mg 0.41 mg 0.59 mg 3.52 mg Tocopherol, beta 0.13 mg 0.03 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0.01 mg 0.12 mg Tocopherol, delta 0.57 mg 0 mg 0 mg 0 mg 0.05 mg 0.05 mg 0 mg 0.01 mg 0 mg Tocopherol, gamma 7.37 mg 0 mg 0 mg 0.56 mg 2.38 mg 2.99 mg 0.21 mg 0.09 mg 0.04 mg Tocotrienol, alpha 0 mg 0.03 mg 0 mg 0 mg 0 mg Tocotrienol, beta 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocotrienol, delta 0 mg 0 mg 0 mg 0 mg 0 mg Tocotrienol, gamma 0 mg 0 mg 0 mg 0 mg 0 mg Vitamin K 1.50 mcg 1.80 mcg 33 mcg 5 mcg 1.10 mcg 62 mcg 0.60 mcg 584.40 mcg 4.50 mcg 6 mcg 0 mcg Vitamin K1 1.50 mcg 0 mcg 33 mcg 5 mcg 1.10 mcg 62 mcg 0.60 mcg 584.40 mcg 4.50 mcg 6 mcg 0 mcg Vitamin K2 1.80 mcg 0 mcg 0 mcg Dihydrophylloquinone 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Betaine 1021.20 mg 1 mg 0.50 mg 0.50 mg 0.50 mg 0.50 mg 0.20 mg 3.50 mg Choline 113.70 mg 22 mg 30.20 mg 86.20 mg 71 mg 11.80 mg 0.80 mg 49.60 mg 4 mg 5.50 mg Calcium 13.04 mg 76.14 mg 82.50 mg 30 mg 7.50 mg 62.50 mg 94.65 mg 38.25 mg 381 mg 28.50 mg 3.40 mg 7.80 mg Copper 1.22 mg 0.96 mg 0.11 mg 0.28 mg 0.20 mg 0.44 mg 0.14 mg 0.18 mg 0.08 mg 0.33 mg 0.05 mg 0.18 mg Fluoride 8 mcg 2 mcg Iron 4.91 mg 7.40 mg 0.75 mg 2.02 mg 1.95 mg 3.67 mg 1.16 mg 0.86 mg 2.40 mg 2.15 mg 0.16 mg 0.53 mg Magnesium 185.82 mg 319.14 mg 30 mg 57.50 mg 138.75 mg 82.50 mg 50.25 mg 58.80 mg 49.50 mg 39.50 mg 8.22 mg 32.50 mg Manganese 2.66 mg 3.29 mg 0.36 mg 0.38 mg 0.61 mg 1.02 mg 0.41 mg 0.37 mg 1.38 mg 2.08 mg 0.04 mg 0.20 mg Phosphorus 464.55 mg 740.34 mg 87.50 mg 142.50 mg 333.75 mg 270 mg 129 mg 96.30 mg 82.50 mg 126 mg 14.74 mg 66 mg Potassium 317.85 mg 912.06 mg 800 mg 1062.50 mg 1012.50 mg 610 mg 61.05 mg 121.95 mg 522 mg 359 mg 137.50 mg 64.50 mg Selenium 4.40 mcg 13.77 mcg 0.25 mcg 1 mcg 2.25 mcg 4.50 mcg 8.28 mcg 3.81 mcg 1.35 mcg 0 mcg 0.11 mcg 5.30 mcg Sodium 8.15 mg 8.10 mg 172.50 mg 15 mg 56.25 mg 12.50 mg 2.40 mg 4.50 mg 79.50 mg 12 mg 1.98 mg 0.90 mg Zinc 2.74 mg 5.02 mg 0.60 mg 0.75 mg 1.73 mg 3.10 mg 0.69 mg 0.65 mg 0.58 mg 1.38 mg 0.18 mg 0.50 mg Protein 17.96 g 22.87 g 2.33 g 5.12 g 12.26 g 13.55 g 2.48 g 2.74 g 4.38 g 10.23 g 0.57 g 2.08 g Alanine 1.61 g 0.95 g 0.28 g 0.16 g 1.11 g 0.60 g 0.16 g 0.14 g 0.22 g 0.44 g 0.03 g 0.11 g Arginine 0.62 g 1.77 g 0.23 g 0.25 g 0.49 g 1.07 g 0.32 g 0.29 g 0.24 g 0.97 g 0.03 g 0.24 g Aspartic acid 1.18 g 1.84 g 0.47 g 1.20 g 0.92 g 1.24 g 0.25 g 0.31 g 0.39 g 1.21 g 0.07 g 0.24 g Cystine 0.35 g 0.33 g 0.21 g 0.06 g 0.10 g 0.08 g 0.06 g 0.05 g 0.06 g 0.14 g 0.01 g 0.04 g Glutamic acid 3.90 g 3.02 g 0.92 g 0.88 g 2.38 g 1.85 g 0.53 g 0.61 g 0.50 g 1.80 g 0.08 g 0.56 g Glycine 0.47 g 1.12 g 0.12 g 0.14 g 0.48 g 0.46 g 0.14 g 0.19 g 0.21 g 0.43 g 0.03 g 0.15 g Histidine 0.39 g 0.66 g 0.10 g 0.09 g 0.33 g 0.27 g 0.08 g 0.07 g 0.26 g 0.28 g 0.01 g 0.06 g Hydroxyproline 0.03 g Isoleucine 0.76 g 0.82 g 0.19 g 0.17 g 0.48 g 0.49 g 0.12 g 0.13 g 0.26 g 0.44 g 0.02 g 0.11 g Leucine 2.28 g 1.36 g 0.26 g 0.24 g 1.30 g 0.81 g 0.21 g 0.18 g 0.31 g 0.73 g 0.04 g 0.17 g Lysine 0.35 g 1.24 g 0.25 g 0.27 g 0.51 g 0.79 g 0.14 g 0.13 g 0.26 g 0.69 g 0.04 g 0.09 g Methionine 0.36 g 0.50 g 0.05 g 0.08 g 0.25 g 0.20 g 0.09 g 0.06 g 0.04 g 0.14 g 0.01 g 0.05 g Phenylalanine 0.94 g 0.96 g 0.15 g 0.20 g 0.56 g 0.50 g 0.15 g 0.14 g 0.23 g 0.55 g 0.03 g 0.12 g Proline 1.43 g 1.25 g 0.14 g 0.16 g 1.09 g 0.43 g 0.12 g 0.12 g 0.26 g 0.42 g 0.03 g 0.12 g Serine 1.05 g 0.92 g 0.14 g 0.18 g 0.57 g 0.45 g 0.16 g 0.14 g 0.18 g 0.52 g 0.03 g 0.11 g Threonine 0.57 g 0.68 g 0.48 g 0.17 g 0.48 g 0.51 g 0.11 g 0.12 g 0.20 g 0.38 g 0.02 g 0.09 g Tryptophan 0.19 g 0.27 g 0.03 g 0.05 g 0.09 g 0.09 g 0.07 g 0.04 g 0.05 g 0.10 g 0.01 g 0.04 g Tyrosine 0.55 g 0.43 g 0.11 g 0.12 g 0.46 g 0.28 g 0.08 g 0.07 g 0.15 g 0.26 g 0.01 g 0.07 g Valine 0.94 g 0.96 g 0.17 g 0.26 g 0.69 g 0.59 g 0.14 g 0.16 g 0.24 g 0.43 g 0.03 g 0.13 g Fat 6.88 g 9.83 g 0.60 g 0.23 g 5.06 g 1 g 4.61 g 6.32 g 2.23 g 3.02 g 4.16 g 5.15 g Saturated fatty acids 1.18 g 1.14 g 0.08 g 0.06 g 1.22 g 0.18 g 0.50 g 0.55 g 0.27 g 0.30 g 0.60 g 0.45 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 0.00 g 0.01 g 0 g 0 g 0 g 0 g 0 g 0 g Docosanoic acid 0.05 g 0 g 0.01 g 0.01 g 0 g 0.03 g Dodecanoic acid 0.01 g 0 g 0 g 0.01 g 0.00 g 0 g 0 g 0.01 g 0 g 0 g 0 g Eicosanoic acid 0.05 g 0 g 0.03 g 0.01 g 0.01 g 0 g 0.01 g Heptadecanoic acid 0 g 0 g 0.00 g 0.01 g 0.00 g 0 g 0.00 g Hexadecanoic acid 0.86 g 0.97 g 0.07 g 0.04 g 0.98 g 0.16 g 0.33 g 0.33 g 0.24 g 0.25 g 0.59 g 0.22 g Hexanoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Octadecanoic acid 0.25 g 0.06 g 0.01 g 0.01 g 0.17 g 0.02 g 0.14 g 0.20 g 0.01 g 0.04 g 0.01 g 0.17 g Octanoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Pentadecanoic acid 0 g 0 g 0.00 g 0.00 g 0.00 g 0 g 0 g Tetracosanoic acid 0.02 g 0 g 0.01 g 0.01 g 0 g 0.01 g Tetradecanoic acid 0 g 0 g 0.00 g 0.00 g 0 g 0.00 g 0.00 g 0.01 g 0.00 g 0 g 0.00 g Monounsaturated fatty acids 1.26 g 2.61 g 0.03 g 0.01 g 1.62 g 0.09 g 0.35 g 1.13 g 0.16 g 0.69 g 2.78 g 1.85 g Cis-hexadecenoic acid 0.01 g Cis-octadecenoic acid 1.56 g Docosenoic acid 0.13 g 0 g 0 g 0 g 0 g 0.00 g 0 g 0 g 0 g 0.00 g Docosenoic cis acid 0 g Docosenoic trans acid 0 g Eicosenoic acid 0.03 g 0.15 g 0 g 0 g 0.02 g 0 g 0.01 g 0.01 g 0 g 0 g 0.01 g 0.01 g Heptadecenoic acid 0 g 0 g 0 g 0 g 0.00 g 0.00 g Hexadecenoic acid 0.02 g 0 g 0.01 g 0.00 g 0.01 g 0 g 0.00 g 0.00 g 0 g 0.01 g 0.20 g 0.00 g Octadecenoic acid 1.21 g 2.30 g 0.03 g 0.00 g 1.57 g 0.09 g 0.33 g 1.10 g 0.16 g 0.68 g 2.57 g 1.84 g Pentadecenoic acid 0 g 0 g 0 g 0 g 0 g Tetracosenoic cis acid 0.03 g 0 g 0.01 g 0 g Tetradecenoic acid 0 g 0 g 0.01 g 0.00 g 0 g 0 g Trans-hexadecenoic acid 0 g Trans-octadecenoic acid 0 g Polyunsaturated fatty acids 3.48 g 5.33 g 0.26 g 0.10 g 1.83 g 0.47 g 3.55 g 4.31 g 1.01 g 1.36 g 0.52 g 2.31 g α-linolenic acid n-3 (ALA) 0.05 g 2.67 g 0.03 g γ-linolenic acid n-6 (GLA) 0 g 0 g Cis,cis-eicosadienoic n-6 acid 0 g 0 g 0 g 0.00 g 0 g 0 g Linoleic acid n-6 (LA) 1.75 g 0.88 g Docosahexaenoic n-3 acid (DHA) 0.08 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 Docosatetraenoic acid 0 g 0 g 0 g Eicosadienoic acid 0 g 0 g 0 g 0.01 g 0 g Eicosadienoic n-3 acid 0 g Eicosadienoic n-6 acid 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 0.00 g Eicosatetraenoic acid 0.01 g 0 g 0 g 0.00 g 0 g 0 g 0.01 g 0 g 0 g 0 g Octadecadienoic CLAs acid 0 g Octadecadienoic acid 3.28 g 4.82 g 0.25 g 0.08 g 1.77 g 0.38 g 0.88 g 0.89 g 0.44 g 1.31 g 0.47 g 2.31 g Octadecatetraenoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0.00 g Octadecatrienoic acid 0.19 g 0.42 g 0.01 g 0.03 g 0.05 g 0.09 g 2.67 g 3.42 g 0.57 g 0.05 g 0.04 g 0.01 g Trans-octadecadienoic acid 0 g Uncosapentaenoic acid 0 g 0 g Fatty acids, total trans 0 g 0 g 0 g 0 g 0.02 g 0 g 0 g 0 g Fatty acids, total trans-monoenoic 0 g Fatty acids, total trans-polyenoic 0 g Carbohydrate 118.75 g 103.94 g 23.95 g 43.73 g 70.12 g 36.12 g 6.32 g 4.33 g 6.63 g 31.48 g 2.42 g 2 g Fiber 13.86 g 11.34 g 7 g 5.25 g 7.50 g 14.25 g 5.16 g 4.09 g 6.15 g 6.10 g 1.90 g 0.86 g Starch 84.60 g 3.58 g 38.23 g 21.38 g 0.03 g Sugars 11.85 g 2.05 g 23.48 g 14.18 g 0.23 g 1.49 g 5.35 g 0.19 g 0.26 g Fructose 1.38 g 0.65 g 7.28 g 0.97 g 0 g 0.61 g 0.03 g Galactose 0 g 0 g 0 g 0 g 0 g 0 g 0.03 g Glucose 1.48 g 0.78 g 12.86 g 0.30 g 0.06 g 0.60 g 0.10 g Lactose 0 g 0 g 0 g 0 g 0 g 0 g 0 g Maltose 0 g 0 g 0 g 0.42 g 0 g 0 g 0 g Sucrose 8.97 g 0.42 g 3.34 g 12.47 g 0.17 g 0.27 g 0.02 g 0.25 g Beta-sitosterol 13.50 mg 21.55 mg Campesterol 6.75 mg 1.42 mg Cholesterol 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Phytosterols 53.40 mg Stigmasterol 1.65 mg 0.57 mg Alcohol, ethyl 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Ash 5.30 g 3.86 g 2.42 g 2.77 g 2.33 g 2.17 g 0.72 g 0.56 g 2.31 g 1.43 g 0.45 g 0.30 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 14.13 g 21.51 g 220.72 g 198.12 g 285.19 g 197.15 g 0.87 g 1.04 g 134.44 g 3.84 g 20.76 g 0.47 g
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Millet, raw and Quinoa, uncooked and Carrots, raw and Potatoes, raw, flesh and skin and Corn, raw, yellow, sweet and Peas, raw, green and Seeds, dried, chia seeds and Seeds, flaxseed and Kale, raw and Chickpeas (garbanzo beans, bengal gram), raw, mature seeds and Avocados, all commercial varieties, raw and Seeds, dried, sunflower seed kernels 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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Please consult with your doctor before making any changes to your diet.
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Data from USDA National Nutrient Database.
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