Nutrition Comparison Tool
Search the database of over 800,000 foods to compare 20 foods or more.
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Raw Spinach
×
Cooked Green Peas (Salted)
×
Baked Sweet Potatoes
×
Raw White Button Mushrooms
×
Raw Broccoli
×
Avocados
×
Strawberries
×
Blueberries
×
Navel Oranges
×
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Number of Servings:
Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raw Spinach 1 cup (x1) 0% DV 7 calories
  • Cooked Green Peas (Salted) 1 cup (x1) 7% DV 134 calories
  • Baked Sweet Potatoes 1 cup (x1) 9% DV 180 calories
  • Raw White Button Mushrooms 1 cup, pieces or slices (x1) 1% DV 15 calories
  • Raw Broccoli 1 cup chopped (x1) 2% DV 31 calories
  • Avocados 1 cup, sliced (x1) 12% DV 234 calories
  • Strawberries 1 cup, sliced (x1) 3% DV 53 calories
  • Blueberries 1 cup (x1) 4% DV 84 calories
  • Navel Oranges 1 cup sections, without membranes (x1) 4% DV 81 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raw Spinach 1 cup (x1) 0% DV 0.12g
  • Cooked Green Peas (Salted) 1 cup (x1) 0% DV 0.35g
  • Baked Sweet Potatoes 1 cup (x1) 0% DV 0.3g
  • Raw White Button Mushrooms 1 cup, pieces or slices (x1) 0% DV 0.24g
  • Raw Broccoli 1 cup chopped (x1) 0% DV 0.34g
  • Avocados 1 cup, sliced (x1) 27% DV 21.4g
  • Strawberries 1 cup, sliced (x1) 1% DV 0.5g
  • Blueberries 1 cup (x1) 1% DV 0.49g
  • Navel Oranges 1 cup sections, without membranes (x1) 0% DV 0.25g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Spinach 1 cup (x1) 0% DV 1.1g
  • Cooked Green Peas (Salted) 1 cup (x1) 9% DV 25g
  • Baked Sweet Potatoes 1 cup (x1) 15% DV 41.4g
  • Raw White Button Mushrooms 1 cup, pieces or slices (x1) 1% DV 2.3g
  • Raw Broccoli 1 cup chopped (x1) 2% DV 6g
  • Avocados 1 cup, sliced (x1) 5% DV 12.5g
  • Strawberries 1 cup, sliced (x1) 5% DV 12.7g
  • Blueberries 1 cup (x1) 8% DV 21.4g
  • Navel Oranges 1 cup sections, without membranes (x1) 8% DV 20.7g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raw Spinach 1 cup (x1) 2% DV 0.86g
  • Cooked Green Peas (Salted) 1 cup (x1) 17% DV 8.6g
  • Baked Sweet Potatoes 1 cup (x1) 8% DV 4g
  • Raw White Button Mushrooms 1 cup, pieces or slices (x1) 4% DV 2.2g
  • Raw Broccoli 1 cup chopped (x1) 5% DV 2.6g
  • Avocados 1 cup, sliced (x1) 6% DV 2.9g
  • Strawberries 1 cup, sliced (x1) 2% DV 1.1g
  • Blueberries 1 cup (x1) 2% DV 1.1g
  • Navel Oranges 1 cup sections, without membranes (x1) 3% DV 1.5g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raw Spinach 1 cup (x1) 0% DV 0mg
  • Cooked Green Peas (Salted) 1 cup (x1) 0% DV 0mg
  • Baked Sweet Potatoes 1 cup (x1) 0% DV 0mg
  • Raw White Button Mushrooms 1 cup, pieces or slices (x1) 0% DV 0mg
  • Raw Broccoli 1 cup chopped (x1) 0% DV 0mg
  • Avocados 1 cup, sliced (x1) 0% DV 0mg
  • Strawberries 1 cup, sliced (x1) 0% DV 0mg
  • Blueberries 1 cup (x1) 0% DV 0mg
  • Navel Oranges 1 cup sections, without membranes (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raw Spinach 1 cup (x1) 0% DV 0.02g
  • Cooked Green Peas (Salted) 1 cup (x1) 0% DV 0.06g
  • Baked Sweet Potatoes 1 cup (x1) 1% DV 0.1g
  • Raw White Button Mushrooms 1 cup, pieces or slices (x1) 0% DV 0.03g
  • Raw Broccoli 1 cup chopped (x1) 1% DV 0.1g
  • Avocados 1 cup, sliced (x1) 16% DV 3.1g
  • Strawberries 1 cup, sliced (x1) 0% DV 0.02g
  • Blueberries 1 cup (x1) 0% DV 0.04g
  • Navel Oranges 1 cup sections, without membranes (x1) 0% DV 0.03g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Spinach 1 cup (x1) 2% DV 0.66g
  • Cooked Green Peas (Salted) 1 cup (x1) 31% DV 8.8g
  • Baked Sweet Potatoes 1 cup (x1) 24% DV 6.6g
  • Raw White Button Mushrooms 1 cup, pieces or slices (x1) 3% DV 0.7g
  • Raw Broccoli 1 cup chopped (x1) 8% DV 2.4g
  • Avocados 1 cup, sliced (x1) 35% DV 9.8g
  • Strawberries 1 cup, sliced (x1) 12% DV 3.3g
  • Blueberries 1 cup (x1) 13% DV 3.6g
  • Navel Oranges 1 cup sections, without membranes (x1) 13% DV 3.6g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raw Spinach 1 cup (x1) 0% DV 0.13g
  • Cooked Green Peas (Salted) 1 cup (x1) 19% DV 9.5g
  • Baked Sweet Potatoes 1 cup (x1) 26% DV 13g
  • Raw White Button Mushrooms 1 cup, pieces or slices (x1) 3% DV 1.4g
  • Raw Broccoli 1 cup chopped (x1) 3% DV 1.5g
  • Avocados 1 cup, sliced (x1) 2% DV 0.96g
  • Strawberries 1 cup, sliced (x1) 16% DV 8.1g
  • Blueberries 1 cup (x1) 29% DV 14.7g
  • Navel Oranges 1 cup sections, without membranes (x1) 28% DV 14g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Spinach 1 cup (x1) 5% DV 0.81mg
  • Cooked Green Peas (Salted) 1 cup (x1) 14% DV 2.5mg
  • Baked Sweet Potatoes 1 cup (x1) 8% DV 1.4mg
  • Raw White Button Mushrooms 1 cup, pieces or slices (x1) 2% DV 0.35mg
  • Raw Broccoli 1 cup chopped (x1) 4% DV 0.66mg
  • Avocados 1 cup, sliced (x1) 4% DV 0.8mg
  • Strawberries 1 cup, sliced (x1) 4% DV 0.68mg
  • Blueberries 1 cup (x1) 2% DV 0.41mg
  • Navel Oranges 1 cup sections, without membranes (x1) 1% DV 0.21mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raw Spinach 1 cup (x1) 2% DV 29.7mg
  • Cooked Green Peas (Salted) 1 cup (x1) 3% DV 43.2mg
  • Baked Sweet Potatoes 1 cup (x1) 6% DV 76mg
  • Raw White Button Mushrooms 1 cup, pieces or slices (x1) 0% DV 2.1mg
  • Raw Broccoli 1 cup chopped (x1) 3% DV 42.8mg
  • Avocados 1 cup, sliced (x1) 1% DV 17.5mg
  • Strawberries 1 cup, sliced (x1) 2% DV 26.6mg
  • Blueberries 1 cup (x1) 1% DV 8.9mg
  • Navel Oranges 1 cup sections, without membranes (x1) 5% DV 71mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raw Spinach 1 cup (x1) 4% DV 167.4mg
  • Cooked Green Peas (Salted) 1 cup (x1) 9% DV 433.6mg
  • Baked Sweet Potatoes 1 cup (x1) 20% DV 950mg
  • Raw White Button Mushrooms 1 cup, pieces or slices (x1) 5% DV 222.6mg
  • Raw Broccoli 1 cup chopped (x1) 6% DV 287.6mg
  • Avocados 1 cup, sliced (x1) 15% DV 708.1mg
  • Strawberries 1 cup, sliced (x1) 5% DV 254mg
  • Blueberries 1 cup (x1) 2% DV 114mg
  • Navel Oranges 1 cup sections, without membranes (x1) 6% DV 273.9mg
Comparison Table

Table Legend

  1. Raw Spinach
  2. Cooked Green Peas (Salted)
  3. Baked Sweet Potatoes
  4. Raw White Button Mushrooms
  5. Raw Broccoli
  6. Avocados
  7. Strawberries
  8. Blueberries
  9. Navel Oranges
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3 4 5 6 7 8 9
Weight (g) 30 160 200 70 91 146 166 148 165
Calories
(%DV)		 7
(0%)		 134
(7%)		 180
(9%)		 15
(1%)		 31
(2%)		 234
(12%)		 53
(3%)		 84
(4%)		 81
(4%)
Fat (g)
(%DV)		 0.12
(0%)		 0.35
(0%)		 0.3
(0%)		 0.24
(0%)		 0.34
(0%)		 21.4
(27%)		 0.5
(1%)		 0.49
(1%)		 0.25
(0%)
Protein (g)
(%DV)		 0.86
(2%)		 8.6
(17%)		 4
(8%)		 2.2
(4%)		 2.6
(5%)		 2.9
(6%)		 1.1
(2%)		 1.1
(2%)		 1.5
(3%)
Carbohydrate (g)
(%DV)		 1.1
(0%)		 25
(9%)		 41.4
(15%)		 2.3
(1%)		 6
(2%)		 12.5
(5%)		 12.7
(5%)		 21.4
(8%)		 20.7
(8%)
Sugars (g)
(%DV)		 0.13
(0%)		 9.5
(19%)		 13
(26%)		 1.4
(3%)		 1.5
(3%)		 0.96
(2%)		 8.1
(16%)		 14.7
(29%)		 14
(28%)
Fiber (g)
(%DV)		 0.66
(2%)		 8.8
(31%)		 6.6
(24%)		 0.7
(3%)		 2.4
(8%)		 9.8
(35%)		 3.3
(12%)		 3.6
(13%)		 3.6
(13%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.02
(0%)		 0.06
(0%)		 0.1
(1%)		 0.03
(0%)		 0.1
(1%)		 3.1
(16%)		 0.02
(0%)		 0.04
(0%)		 0.03
(0%)
Net-Carbs (g) 0.43
16.2
34.8
1.6
3.7
2.7
9.4
17.9
17.1
Trans Fatty Acids (g) 0
0
0
0
0
0
0
0
0
  Minerals
Food # 1 2 3 4 5 6 7 8 9
Weight (g) 30 160 200 70 91 146 166 148 165
Calcium (mg)
(%DV)		 29.7
(2%)		 43.2
(3%)		 76
(6%)		 2.1
(0%)		 42.8
(3%)		 17.5
(1%)		 26.6
(2%)		 8.9
(1%)		 71
(5%)
Iron, Fe (mg)
(%DV)		 0.81
(5%)		 2.5
(14%)		 1.4
(8%)		 0.35
(2%)		 0.66
(4%)		 0.8
(4%)		 0.68
(4%)		 0.41
(2%)		 0.21
(1%)
Potassium, K (mg)
(%DV)		 167.4
(4%)		 433.6
(9%)		 950
(20%)		 222.6
(5%)		 287.6
(6%)		 708.1
(15%)		 254
(5%)		 114
(2%)		 273.9
(6%)
Magnesium (mg)
(%DV)		 23.7
(6%)		 62.4
(15%)		 54
(13%)		 6.3
(2%)		 19.1
(5%)		 42.3
(10%)		 21.6
(5%)		 8.9
(2%)		 18.2
(4%)
Phosphorus, P (mg)
(%DV)		 14.7
(1%)		 187.2
(15%)		 108
(9%)		 60.2
(5%)		 60.1
(5%)		 75.9
(6%)		 39.8
(3%)		 17.8
(1%)		 37.9
(3%)
Sodium (mg)
(%DV)		 23.7
(1%)		 382.4
(16%)		 72
(3%)		 3.5
(0%)		 30
(1%)		 10.2
(0%)		 1.7
(0%)		 1.5
(0%)		 1.7
(0%)
Zinc, Zn (mg)
(%DV)		 0.16
(1%)		 1.9
(17%)		 0.64
(6%)		 0.36
(3%)		 0.37
(3%)		 0.93
(8%)		 0.23
(2%)		 0.24
(2%)		 0.13
(1%)
Copper, Cu (mg)
(%DV)		 0.04
(4%)		 0.28
(31%)		 0.32
(36%)		 0.22
(25%)		 0.04
(5%)		 0.28
(31%)		 0.08
(9%)		 0.08
(9%)		 0.06
(7%)
Manganese (mg)
(%DV)		 0.27
(12%)		 0.84
(37%)		 0.99
(43%)		 0.03
(1%)		 0.19
(8%)		 0.21
(9%)		 0.64
(28%)		 0.5
(22%)		 0.05
(2%)
Selenium, Se (mcg)
(%DV)		 0.3
(1%)		 3
(6%)		 0.4
(1%)		 6.5
(12%)		 2.3
(4%)		 0.58
(1%)		 0.66
(1%)		 0.15
(0%)		 0
(0%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 10.2
(0%)		 7.3
(0%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
--
--
--
--
--
--
Iodine, I (mcg) 2
--
3
0.21
--
0.29
0.5
0.44
--
Chlorine (mg) --
--
--
--
--
--
--
--
--
Chromium (mcg) --
--
--
--
--
--
--
--
--
  Vitamins
Food # 1 2 3 4 5 6 7 8 9
Weight (g) 30 160 200 70 91 146 166 148 165
Vitamin A, RAE (mcg)
(%DV)		 140.7
(16%)		 64
(7%)		 1922
(214%)		 0
(0%)		 28.2
(3%)		 10.2
(1%)		 1.7
(0%)		 4.4
(0%)		 19.8
(2%)
Vitamin C (mg)
(%DV)		 8.4
(9%)		 22.7
(25%)		 39.2
(44%)		 1.5
(2%)		 81.2
(90%)		 14.6
(16%)		 97.6
(108%)		 14.4
(16%)		 97.5
(108%)
Thiamin (B1) (mg)
(%DV)		 0.02
(2%)		 0.41
(35%)		 0.21
(18%)		 0.06
(5%)		 0.06
(5%)		 0.1
(8%)		 0.04
(3%)		 0.05
(5%)		 0.11
(9%)
Riboflavin (B2) (mg)
(%DV)		 0.06
(4%)		 0.24
(18%)		 0.21
(16%)		 0.28
(22%)		 0.11
(8%)		 0.19
(15%)		 0.04
(3%)		 0.06
(5%)		 0.08
(6%)
Niacin (B3) (mg)
(%DV)		 0.22
(1%)		 3.2
(20%)		 3
(19%)		 2.5
(16%)		 0.58
(4%)		 2.5
(16%)		 0.64
(4%)		 0.62
(4%)		 0.7
(4%)
Vitamin B5 (PA) (mg)
(%DV)		 0.02
(0%)		 0.24
(5%)		 1.8
(35%)		 1
(21%)		 0.52
(10%)		 2
(41%)		 0.21
(4%)		 0.18
(4%)		 0.43
(9%)
Vitamin B6 (mg)
(%DV)		 0.06
(3%)		 0.35
(20%)		 0.57
(34%)		 0.07
(4%)		 0.16
(9%)		 0.38
(22%)		 0.08
(5%)		 0.08
(5%)		 0.13
(8%)
Biotin (mcg) --
--
--
--
--
--
--
--
--
Folate (B9) (mcg)
(%DV)		 58.2
(15%)		 100.8
(25%)		 12
(3%)		 11.9
(3%)		 57.3
(14%)		 118.3
(30%)		 39.8
(10%)		 8.9
(2%)		 56.1
(14%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 58.2
(15%)		 100.8
(25%)		 12
(3%)		 11.9
(3%)		 57.3
(14%)		 118.3
(30%)		 39.8
(10%)		 8.9
(2%)		 56.1
(14%)
Folate DFE (mcg)
(%)		 58.2
(15%)		 100.8
(25%)		 12
(3%)		 11.9
(3%)		 57.3
(14%)		 118.3
(30%)		 39.8
(10%)		 8.9
(2%)		 56.1
(14%)
Choline (mg)
(%DV)		 5.8
(1%)		 47.5
(9%)		 26.2
(5%)		 12.1
(2%)		 17
(3%)		 20.7
(4%)		 9.5
(2%)		 8.9
(2%)		 13.9
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0.03
(1%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
0
0
0
0
0
0
Carotene, beta (mcg)
(%RDA)		 1687.8
(16%)		 752
(7%)		 23018
(213%)		 0
(0%)		 328.5
(3%)		 90.5
(1%)		 11.6
(0%)		 47.4
(0%)		 143.5
(1%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 35.2
(0%)		 86
(0%)		 0
(0%)		 22.8
(0%)		 35
(0%)		 0
(0%)		 0
(0%)		 11.5
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0.91
(0%)		 40.9
(0%)		 0
(0%)		 0
(0%)		 191.4
(1%)
Vitamin A, IU (IU) 2813.1 1281.6 38436 0 566.9 213.2 19.9 79.9 407.5
Lycopene (mcg) 0
0
0
0
0
0
0
0
0
Lut + Zeaxanthin (mcg) 3659.4
4148.8
0
0
1276.7
395.7
43.2
118.4
212.9
Vitamin E (mg)
(%DV)		 0.61
(4%)		 0.22
(1%)		 1.4
(9%)		 0.01
(0%)		 0.71
(5%)		 3
(20%)		 0.48
(3%)		 0.84
(6%)		 0.25
(2%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0.14
(1%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
0.14
--
--
--
--
--
Vitamin D3 (mcg) --
--
--
0
--
--
--
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 4.9
(1%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 144.9
(121%)		 41.4
(35%)		 4.6
(4%)		 0
(0%)		 92.5
(77%)		 30.7
(26%)		 3.7
(3%)		 28.6
(24%)		 0
(0%)
Vitamin K1 (mcg) --
--
0
0.7
0
0
0
0
0
Menaquinone-4 (K2) (mcg) --
--
--
0
--
--
--
--
--
  Other
Food # 1 2 3 4 5 6 7 8 9
Weight (g) 30 160 200 70 91 146 166 148 165
Water (g) 27.4
124.6
151.6
64.7
81.3
106.9
151
124.6
141.9
Ash (g) 0.52
1
3
0.6
0.79
2
0.66
0.36
0.71
Alcohol (g) 0
--
0
0
0
0
0
0
--
Caffeine (mg) 0
--
0
0
0
0
0
0
--
Theobromine (mg) 0
--
0
0
0
0
0
0
--
PRAL score -3.58
-0.22
-16.49
-1.6
-3.65
-12.04
-4.25
-1.56
-5.04
  Carbohydrates
Food # 1 2 3 4 5 6 7 8 9
Weight (g) 30 160 200 70 91 146 166 148 165
Soluble Fiber (g) --
--
--
--
--
--
--
--
--
Insoluble Fiber (g) --
--
--
--
--
--
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.02
8.4
4.6
0
0.09
0.09
0.78
0.16
7.1
Glucose (Dextrose) (g) 0.03
0.21
1.1
1
0.45
0.54
3.3
7.2
3.3
Fructose (g) 0.05
0.66
1
0.12
0.62
0.18
4.1
7.4
3.7
Lactose (g) 0
0
0
0
0.19
0
0
0
0
Maltose (g) 0
0.29
6.2
0
0.19
0
0
0
0
Galactose (g) 0.03
0
0
0
0
0.15
0
0
0
Starch (g) --
--
14.1
0
0
0.16
0.07
0.04
0
Carbohydrate, other (g) --
--
--
--
--
--
--
--
--
Total sugar alcohols (g) --
--
--
--
--
--
--
--
--
  Fats
Food # 1 2 3 4 5 6 7 8 9
Weight (g) 30 160 200 70 91 146 166 148 165
Monounsaturated Fats (g) 0.003
0.03
0.004
0
0.028
14.307
0.071
0.07
0.049
Polyunsaturated Fats (g) 0.05
0.163
0.184
0.112
0.102
2.651
0.257
0.216
0.051
Omega 3s (g)
(%AI)		 0.041
(3%)		 0.03
(2%)		 0.012
(1%)		 0
(0%)		 0.057
(4%)		 0.183
(11%)		 0.108
(7%)		 0.086
(5%)		 0.015
(1%)
Omega 6s (g)
(%AI)		 0.008
(0%)		 0.131
(1%)		 0.18
(1%)		 0.112
(1%)		 0.045
(0%)		 2.444
(14%)		 0.149
(1%)		 0.13
(1%)		 0.038
(0%)
Omega 3 to Omega 6 Ratio 5.31
0.23
0.07
0
1.29
0.07
0.72
0.66
0.39
Omega 6 to Omega 3 Ratio 0.19
4.32
15
--
0.78
13.39
1.38
1.52
2.56
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 0.162
(10%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
--
0
0
0
0
0
0
--
Docosapentaenoic Acid (DPA) (g) 0
--
0
0
0
0
0
0
--
Docosahexaenoic Acid (DHA) (g) 0
--
0
0
0
0
0
0
--
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
--
--
--
--
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
--
--
--
--
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
--
0
0.022
--
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
0
0
0
0
--
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
--
--
--
--
--
--
Arachidonic acid (AA) (g) --
--
--
--
--
--
--
--
--
Saturated Fats  
Butyric (4:0) (g) 0
--
0
0
0
0
0
0
--
Caproic (6:0) (g) 0
--
0
0
0
0
0
0
--
Caprylic Acid (8:0) (g) 0
--
0
0
0
0.001
0
0
--
Capric Acid (10:0) (g) 0
--
0
0
0
0
0
0
--
Lauric Acid (12:0) (g) 0
--
0
0
0
0
0
0
--
Tridecanoic Acid (13:0) (g) --
--
--
--
--
--
--
--
--
Myristic Acid (14:0) (g) 0.003
--
0
0
0.002
0
0
0
--
Pentadecanoic Acid (15:0) (g) --
--
0
0
0
0
--
--
--
Palmitic Acid (16:0) (g) 0.015
0.056
0.1
0.028
0.076
3.03
0.02
0.025
0.028
Margaric Acid (17:0) (g) --
--
0
0
0
0
--
--
--
Stearic Acid (18:0) (g) 0.001
0.006
0.004
0.007
0.016
0.072
0.005
0.007
--
Arachidic Acid (20:0) (g) --
--
0
0
0.005
0
--
--
--
Behenic Acid (22:0) (g) --
--
0
0
0.004
0
--
--
--
Lignoceric Acid (24:0) (g) --
--
0
0
--
0
--
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
0
0
0
0
--
--
--
Pentadecenoic Acid (15:1) (g) --
--
0
0
0
0
--
--
--
Palmitoleic Acid (16:1) (g) 0.002
--
0
0
0
1.019
0.002
0.003
0.005
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
--
--
--
--
--
--
Heptadecenoic Acid (17:1) (g) --
--
0
0
0.002
0.015
--
--
--
Oleic Acid (18:1) (g) 0.002
0.03
0.004
0
0.026
13.236
0.07
0.07
0.043
c-Oleic Acid (18:1 cis) (g) --
--
--
--
--
--
--
--
--
c-Vaccenic acid (g) --
--
--
--
--
--
--
--
--
Gadoleic Acid (20:1) (g) 0
--
0
0
0
0.037
0
0
--
Docosenoic Acid (22:1) (g) 0
--
0
0
0
0
0
0
--
c-Docosenoic Acid (22:1 c) (g) --
--
--
--
--
--
--
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
0
--
--
--
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.008
0.131
0.18
0.112
0.045
2.444
0.149
0.13
0.038
Conjugated Linoleic Acid (CLAs) (g) --
--
--
--
--
--
--
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
--
--
--
--
--
--
Octadecatrienoic (undiff) (g) 0.041
0.03
0.012
0
0.057
0.183
0.108
0.086
0.015
Octadecatrienoic Acid (mixed) (g) --
--
--
--
--
--
--
--
--
Parinaric Acid (18:4) (g) 0
--
0
0
0
0
0
0
--
Eicosatrienoic Acid (20:3) (g) --
--
0
0
0
0.023
--
--
--
Eicosatetraenoic Acid 20:4 (g) 0
--
0
0
0
0
0
0
--
Heneicosapentaenoic Acid 21:5 (g) --
--
--
0
--
--
--
--
--
22:4 (g) --
--
--
0
--
--
--
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
--
--
--
--
--
--
t-Monoenoic Fats (g) --
--
--
--
--
--
--
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
--
--
--
--
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
--
--
--
--
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
--
--
--
--
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
--
--
--
--
--
--
t-t-Octadecadienoic Acid (g) --
--
--
--
--
--
--
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) 0.003
--
--
--
--
--
0.02
--
0.04
Stigmasterol (g) --
--
--
0
--
0.003
--
--
--
Campesterol (g) --
--
--
0.001
--
0.007
--
--
--
Beta-sitosterol (g) --
--
--
0
--
0.111
--
--
--
Amino Acids
Food # 1 2 3 4 5 6 7 8 9
Weight (g) 30 160 200 70 91 146 166 148 165
Essential  
Histidine (mg)
(%RDI)		 19
(3%)		 168
(24%)		 78
(11%)		 40
(6%)		 54
(8%)		 72
(10%)		 20
(3%)		 16
(2%)		 21
(3%)
Isoleucine (mg)
(%RDI)		 44
(3%)		 309
(22%)		 140
(10%)		 53
(4%)		 72
(5%)		 123
(9%)		 27
(2%)		 34
(2%)		 28
(2%)
Leucine (mg)
(%RDI)		 67
(2%)		 512
(19%)		 236
(9%)		 84
(3%)		 117
(4%)		 209
(8%)		 56
(2%)		 65
(2%)		 48
(2%)
Lysine (mg)
(%RDI)		 52
(2%)		 502
(24%)		 168
(8%)		 75
(4%)		 123
(6%)		 193
(9%)		 43
(2%)		 19
(1%)		 63
(3%)
Methionine (mg)
(%RDI)		 16
(2%)		 130
(18%)		 74
(10%)		 22
(3%)		 35
(5%)		 55
(8%)		 3
(0%)		 18
(2%)		 15
(2%)
Phenylalanine (mg)
(%RDI)		 39
(4%)		 317
(36%)		 228
(26%)		 59
(7%)		 106
(12%)		 142
(16%)		 32
(4%)		 38
(4%)		 35
(4%)
Threonine (mg)
(%RDI)		 37
(3%)		 322
(31%)		 214
(20%)		 75
(7%)		 80
(8%)		 107
(10%)		 33
(3%)		 30
(3%)		 30
(3%)
Tryptophan (mg)
(%RDI)		 12
(4%)		 59
(21%)		 80
(29%)		 25
(9%)		 30
(11%)		 37
(13%)		 13
(5%)		 4
(2%)		 15
(5%)
Valine (mg)
(%RDI)		 48
(3%)		 371
(20%)		 220
(12%)		 162
(9%)		 114
(6%)		 156
(9%)		 32
(2%)		 46
(3%)		 43
(2%)
Conditional  
Arginine (mg) 49
677
140
55
174
128
46
55
190
Cystine (mg)
(%RDI)		 11
(4%)		 51
(18%)		 56
(20%)		 8
(3%)		 25
(9%)		 39
(14%)		 10
(3%)		 12
(4%)		 17
(6%)
Glycine (mg) 40
291
162
64
81
152
43
46
38
Proline (mg) 34
274
134
53
100
143
33
41
299
Tyrosine (mg)
(%RDI)		 32
(4%)		 179
(20%)		 88
(10%)		 31
(4%)		 46
(5%)		 72
(8%)		 37
(4%)		 13
(2%)		 21
(2%)
Non-Essential  
Alanine (mg) 43
379
198
139
95
159
55
46
53
Aspartic acid (mg) 72
784
976
137
296
345
247
84
229
Betaine (mg) 31
0.32
69
7
0.09
1
0.33
0.3
0.17
Glutamic acid (mg) 103
1173
396
240
493
419
163
135
408
Hydroxyproline (mg) --
--
--
--
--
--
--
--
--
Serine (mg) 31
286
226
66
110
166
42
33
61
Data Source
Raw Spinach
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cooked Green Peas (Salted)
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Baked Sweet Potatoes
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Raw White Button Mushrooms
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Raw Broccoli
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Avocados
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Strawberries
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Blueberries
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Navel Oranges
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.