Sunday, January 31

Fruit facts: Guava nutrition facts

Guava nutrition facts > Guava facts > Health benefits
Guava (Psidium sp) are small tropical trees belonging to genus Psidium comprising nearly hundred species.
They are native plants of northern South America, southern Central America and Southeast Asia.
Guava are presently cultivated through out the tropical and subtropical regions of the world. Psidium guajava (apple guava) is the most cultivated species.
Guava fruit is rich in vitamin A, vitamin C and dietary fibre. Four times the dietary requirement of vitamin C is present in 100g of the fruit.
The high dietary fibre is contributed by the seeds and the fruit functions as good laxative. It contains omega-6 and omega-3 polyunsaturated fatty acids.
The fruit has good levels of potassium and magnesium. Antioxidants like polyphenols and carotenoids are present in considerable amounts.
In herbal medicine its leaves and bark are used for treating diarrhea, dysentery and fever.
Nutrient values and weights given below are calculated for edible portion. The skin portion of it makes up to 20% of the weight of the fruit.

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Apple guava

Fruit facts: Guava nutrition

Nutrients
UnitsValue per 100g One cup
165g
One medium
size 55g
Water g 80.80 133.32 44.44
Energy kcal 68 112 37
Carbohydrate g 14.32 23.63 7.88
Protein g 2.55 4.21 1.40
Lipid (fat) g 0.95 1.57 0.52
Sugars g 8.92 14.72 4.91
Ash g 1.39 2.29 0.76
Dietary fibre g 5.4 8.9 3.0

Fruit facts: Guava minerals nutrition

Minerals

UnitsValue per 100g One cup 165g One medium
size 55g
Calcium mg 18 30 10
Selenium mcg 0.6 1.0 0.3
Iron mg 0.26 0.43 0.14
Manganese mg 0.15 0.25 0.08
Magnesium mg 22 36 12
Copper mg 0.23 0.38 0.13
Phosphorus mg 40 66 22
Zinc mg 0.23 0.38 0.13
Sodium mg 2 3 1
Potassium mg 42 69 23

Fruit facts: Guava vitamins nutrition

Vitamins nutrition
UnitsValue
per 100g
One cup
165g
One
medium
size 55g
Vitamin C mg 228.3 376.7 125.6
Thiamin mg 0.067 0.111 0.037
Riboflavin mg 0.04 0.07 0.02
Niacin mg 1.08 1.790.60
Pantothenic acid mg 0.45 0.74 0.25
Vitamin B6 mg 0.11 0.18 0.06
Folate mcg 49 81 27
Choline mg 7.6 12.5 4.2
Vitamin A, IU IU 624 1030 343
Lycopene mcg 5202 8587 2862
Vitamin E (alpha-tocopherol) mg 0.73 1.20 0.40
Vitamin K (phylloquinone) mcg 2.6 4.3 1.3

Fruit facts: Guava lipids nutrition

Lipids nutrition facts
UnitsValue
per 100g
One cup
165g
One
medium
size 55g
Saturated fatty acids g 0.27 0.45 0.15
Monounsaturated fatty acids g 0.09 0.14 0.05
Polyunsaturated fatty acids g 0.40 0.66 0.22

Fruit facts: Guava amino acids nutrition

Amino acids
nutrition
UnitsValue per 100g One cup
165g
One medium
size 55g
Tryptophan g 0.02 0.04 0.01
Serine g 0.08 0.12 0.04
Threonine g 0.10 0.16 0.05
Proline g 0.08 0.13 0.04
Isoleucine g 0.09 0.15 0.05
Glycine g 0.13 0.21 0.07
Leucine g 0.17 0.28 0.09
Glutamic acid g 0.33 0.55 0.18
Lysine g 0.07 0.12 0.04
Aspartic acid g 0.16 0.27 0.09
Methionine g 0.02 0.03 0.01
Alanine g 0.13 0.21 0.07
Phenylalanine g 0.01 0.01 0.00
Histidine g 0.02 0.04 0.01
Tyrosine g 0.03 0.050.02
Arginine g 0.07 0.11 0.04
Valine g 0.09 0.14 0.05


Source: USDA National Nutrient Database

Fruit facts: Grape nutrition facts

Grape nutrition facts > Grape facts > health benefits
Grape (Vitis vinifera) is deciduous, perennial woody vine belonging to the genus Vitis.
The fruit is a true berry and is eaten raw as well as used in many preparations like juice, jam, jelly and wine.
Grape fruit plant is a native of Mediterranean region and is presently cultivated all over the world.
The fruit contains good amount of B vitamins like B1, B2 and B6. It is rich in vitamin C and vitamin K and 100g of it provides 20% of our daily requirements of both.
The fruit contains excellent amounts of magnesium, phosphorus and potassium. Grape is low in sodium and fatty acids.
The fruit has phytochemicals like resveratrol which is a potent polyphenol antioxidant and is found to be beneficial in inhibiting cardiovascular disease, cancer, degenerative nerve disorders and Alzheimer's disease.
Anthocyanins and catechins are other antioxidants available in abundance in red and white varieties respectively.
Grape fruit seed oil is rich in tocopherols and phytosterols.
Nutrient values and weights given below are calculated for edible portion of European varieties like seedless Thompson. Refuse is about 5%.
grape
Thompson seedless variety

Fruit facts: Grape nutrition

Nutrients
UnitsValue per 100g One cup
150g
10 numbers
50g
Water g 80.54 121.62 39.46
Energy kcal 69 104 34
Carbohydrate g 18.10 27.33 8.87
Protein g 0.72 1.09 0.35
Lipid (fat) g 0.16 0.24 0.08
Ash g 0.48 0.72 0.24
Dietary fibre g 0.9 1.4 0.4

Fruit facts: Grape Carbohydrates nutrition

Carbohydrates

UnitsValue per
100g
One cup
150g
10 numbers
50g
Sugars g 15.48 23.37 7.59
Fructose g 8.13 12.28 3.98
Glucose (dextrose) g 7.20 10.87 3.53
Sucrose g 0.15 0.23 0.07

Fruit facts: Grape mineral nutrition

Minerals

UnitsValue
per 100g
One cup 150g 10 numbers 50g
Calcium mg 10 15 5
Iron mg 0.36 0.54 0.18
Magnesium mg 7 11 3
Phosphorus mg 20 30 10
Potassium mg 191 288 94
Sodium mg 2 3 1
Zinc mg 0.07 0.11 0.03
Copper mg 0.13 0.19 0.06
Manganese mg 0.07 0.11 0.04
Fluoride mcg 7.8 11.8 3.8
Selenium mcg 0.1 0.2 0.0

Fruit facts: Grape vitamins nutrition

Vitamins nutrition
UnitsValue
per
100g
One cup
150g
10 numbers
50g
Vitamin C mg 10.8 16.3 5.3
Thiamin mg 0.07 0.10 0.03
Riboflavin mg 0.07 0.11 0.03
Niacin mg 0.19 0.28 0.09
Pantothenic acid mg 0.05 0.08 0.03
Vitamin B6 mg 0.09 0.13 0.04
Folate mcg 2 3 1
Choline mg 5.6 8.5 2.7
Vitamin A IU IU 66 100 32
Vitamin E (alpha-tocopherol) mg 0.19 0.29 0.09
Vitamin K (phylloquinone) mcg 14.6 22.0 7.2

Fruit facts: Grape lipids nutrition

Lipids nutrition
UnitsValue
per 100g
One cup
150g
10 numbers
50g
Saturated fatty acids g 0.05 0.08 0.03
Monounsaturated fatty acids g 0.01 0.01 0.00
Polyunsaturated fatty acids g 0.05 0.07 0.02
Phytosterols mg 4 6 2

Fruit facts: Grape amino acids nutrition

Amino acids
UnitsValue per 100g One cup 150g 10 numbers
50g
Tryptophan g 0.01 0.02 0.01
Serine g 0.02 0.03 0.01
Threonine g 0.02 0.03 0.01
Proline g 0.08 0.12 0.04
Isoleucine g 0.01 0.02 0.01
Glycine g 0.02 0.02 0.01
Leucine g 0.02 0.03 0.01
Glutamic acid g 0.08 0.12 0.04
Lysine g0.03 0.04 0.01
Aspartic acid g 0.04 0.06 0.02
Methionine g 0.01 0.01 0.00
Alanine g 0.02 0.03 0.01
Cystine g 0.01 0.02 0.01
Histidine g 0.02 0.03 0.01
Phenylalanine g 0.02 0.03 0.01
Arginine g 0.13 0.20 0.06
Valine g 0.02 0.03 0.01
Tyrosine g 0.01 0.02 0.01


Sources: USDA National Nutrient Database

Friday, January 29

Fruit facts: Pomegranate nutrition facts

Pomegranate nutrition facts > Pomegranate facts > Health benefits
Pomegranate (Punica granatum) is a small deciduous fruit bearing tree. It is a native of Iran region.
Pomegranate tree now cultivated all over the world. In Asian region its fruit, flower and bark are used in various herbal preparations.
Its aril juice is rich in vitamin C and provides in 100 ml about 15% of the daily requirement of an adult.
It is a good source of B vitamins, especially vitamin B5 and pantothenic acid.
Pomegranate is very low in sodium and rich in potassium, being useful in the control of hypertension.
Its juice is abundant in poyphenols in a form of tannins known as punicalagins. These tannins are very effective antioxidants.
Fairly good amount of dietary fibre is available when the arils are eaten raw.
Many studies have shown that it has special medicinal properties and is useful in the efforts for the control of atherosclerosis and chronic cardiovascular diseases.
Nutrient values and weights given below are calculated for edible portion. Skin and membrane constitute nearly 45% of weight of the fruit.

arils
Pomegranate arils

Fruit facts: Pomegranate nutrition

Nutrients
UnitsValue per
100g
One medium
size 280g
1/2 cup arils
85g
Water g 77.93 219.76 67.80
Energy kcal 83 234 72
Protein g 1.67 4.71 1.45
Carbohydrate g 18.70 52.73 16.27
Lipid (fat) g 1.17 3.30 1.02
Sugars g 13.67 38.55 11.89
Dietary fibre g 4.0 11.3 3.5
Ash g 0.53 1.49 0.46

Fruit facts: Pomegranate minerals nutrition

Minerals

UnitsValue per 100g One medium
size 280g
1/2 cup arils
85g
Calcium mg 10 28 9
Selenium mcg 0.5 1.4 0.4
Iron mg 0.30 0.85 0.26
Manganese mg 0.12 0.34 0.10
Magnesium mg 12 34 10
Copper mg 0.16 0.45 0.14
Phosphorus mg 36 102 31
Zinc mg 0.35 0.99 0.30
Sodium mg 3 8 3
Potassium mg 236 666 205

Fruit facts: Pomegranate vitamins nutrition

Vitamins nutrition
UnitsValue
per 100g
One medium
size 280g
1/2 cup
arils 85g
Vitamin C mg 10.2 28.8 8.9
Thiamin mg 0.07 0.19 0.06
Riboflavin mg 0.05 0.15 0.05
Niacin mg 0.29 0.83 0.26
Pantothenic acid mg 0.38 1.06 0.33
Vitamin B6 mg 0.08 0.21 0.07
Folate mcg 38 107 33
Choline mg 7.6 21.4 6.6
Vitamin K (phylloquinone) mcg 16.4 46.2 14.3

Fruit Facts: Pomegranate lipids nutrition

Lipids nutrition
UnitsValue
per 100g
One medium
size 280g
1/2 cup
arils 85g
Saturated fatty acids g 0.12 0.34 0.10
Monounsaturated fatty acids g 0.09 0.26 0.08
Polyunsaturated fatty acids g 0.08 0.22 0.07


USDA National Nutrient Database

Fruit facts: Orange nutrition facts

Ornage nutrition facts > Orange facts> Health benefits
Orange (Citrus sinensis) is small flowering tree with ever green leaves.
It belongs to genus Citrus to which all citrus trees like limes and lemons belong. It is a native of Southeast Asia.
Orange fruit contains B vitamins and vitamin C. Nearly 75% of the dietary requirement of vitamin C is available in 100g of this fruit.
Orange contains fairly good amounts of potassium and is free from sodium, making it an ideal fruit for people with hypertension.
Phytonutrients like flavanones, hesperetin, anthocyanins are present, especially in the peel.
Orange has wide variety of antioxidants like vitamin C and polyphenols.
The flavanone herperidin present in it is known to lower the hypertension and cholesterol and reduce inflammation.
It is an excellent source of dietary fibre when comsumed raw.
Nutrient values and weights given below are calculated for the edible portion of all varieties of oranges. About 27% of it refuse in the form of seeds and peel.

Orange tree
Orange tree (enlarge)

Fruit facts: Orange nutrition

Nutrients

UnitsValue
per 100g
One cup
sections 180g
One
medium size
130g
Water g 86.75 156.15 113.64
Energy kcal 47 85 62
Protein g 0.94 1.69 1.23
Carbohydrate g 11.75 21.15 15.39
Lipid (fat) g 0.12 0.22 0.16
Sugars g 9.35 16.83 12.25
Dietary fibre g 2.4 4.3 3.1
Ash g 0.44 0.79 0.58

Fruit facts: Orange mineral nutrition

Minerals

UnitsValue
per 100g
One cup
sections 180g
One
medium size
130g
Calcium mg 40 72 52
Selenium mcg 0.5 0.9 0.7
Iron mg 0.10 0.18 0.13
Manganese mg 0.03 0.06 0.03
Magnesium mg 10 18 13
Copper mg 0.05 0.08 0.06
Phosphorus mg 14 25 18
Zinc mg 0.07 0.13 0.09
Potassium mg 181 326 237

Fruit facts: Orange vitamins nutrition

Vitamins nutritionUnitsValue
per
100g
One
cup
sections
180g
One
medium
size 130g
Vitamin C mg 53.2 95.8 69.7
Thiamin mg 0.09 0.16 0.11
Riboflavin mg 0.04 0.07 0.05
Niacin mg 0.28 0.51 0.37
Pantothenic acid mg 0.25 0.45 0.33
Vitamin B6 mg 0.06 0.11 0.08
Folate mcg 30 54 39
Choline mg 8.4 15.1 11.0
Vitamin A, IU IU 225 405 295
Vitamin E (alpha-tocopherol) mg 0.18 0.32 0.24

Fruit facts: Lipids nutrition

Lipids nutrition
UnitsValue
per
100g
One cup
sections
180g
One
medium
size
130g
Saturated fatty acids g 0.02 0.03 0.02
Monounsaturated fatty acids g 0.020.040.03
Polyunsaturated fatty acids g 0.03 0.05 0.03

Fruit facts: Orange amino acids nutrition

Amino acidsUnitsValue
per 100g
One cup
section 180g
One medium
size 130g
Tryptophan g 0.01 0.02 0.01
Serine g 0.03 0.06 0.04
Threonine g 0.02 0.03 0.02
Proline g 0.05 0.08 0.06
Isoleucine g 0.03 0.05 0.03
Glycine g 0.09 0.17 0.12
Leucine g 0.02 0.04 0.03
Glutamic acid g 0.09 0.17 0.12
Lysine g 0.05 0.09 0.06
Aspartic acid g 0.11 0.21 0.15
Methionine g 0.02 0.04 0.03
Alanine g 0.05 0.09 0.07
Cystine g 0.01 0.02 0.01
Histidine g 0.02 0.03 0.02
Phenylalanine g 0.03 0.06 0.04
Arginine g 0.07 0.12 0.09
Valine g 0.04 0.07 0.05
Tyrosine g 0.02 0.03 0.02


USDA National Nutrient Database

Thursday, January 28

Fruit facts: Papaya nutrition facts

Papaya nutrition facts > Papaya facts > Health benefits
Papaya (Carica papaya) is a tree like plant belonging to genus Carica.
This plant is tropical in origin and is native plant of northern South America and southern Central America. The ripe fruit is eaten raw while the unripe one is used in food preparations. The unripe fruit contains the enzyme papain and is used in cuisine for tenderizing meat.
Papaya fruit is an excellent source of vitamin C and 100g of it fulfils the daily requirement of vitamin C. It contains fair amount of potassium and is very low in sodium thus becoming the fruit of choice for people with hypertension. It has considerable amount of vitamin A, vitamin B6 and dietary fibre. Papaya has the benefit of antioxidant due to presence of phytochemicals and cartenoids.
Nutrient values and weights are for edible portion. Refuse like seeds and skin form 33% of the fruit weight.

Papaya
Papaya tree (enlarge)

Fruit facts: Papaya nutrition

Nutrients
UnitsValue
per 100g
One cup
cubes 140g
Flesh of
one medium
size 300g
Water g 88.83 124.36 270.04
Energy kcal 39 55 119
Protein g 0.61 0.85 1.85
Carbohydrate g 9.81 13.73 29.82
Lipid (fat) g 0.14 0.20 0.43
Sugars g 5.90 8.26 17.94
Dietary fibre g 1.8 2.5 5.5
Ash g 0.61 0.85 1.85

Fruit facts: Papaya minerals nutrition

Minerals
nutrition
UnitsValue
per 100g
One cup
cubes 140g
Flesh of one
medium
size 300g
Calcium mg 24 34 73
Selenium mcg 0.6 0.8 1.8
Iron mg 0.10 0.14 0.30
Manganese mg 0.01 0.02 0.03
Magnesium mg 10 14 30
Copper mg 0.02 0.02 0.05
Phosphorus mg 5 7 15
Zinc mg 0.07 0.10 0.21
Sodium mg 3 4 9
Potassium mg 257 360 781

Fruit facts: Papaya vitamin nutrition

Vitamin nutrition
UnitsValue
per
100g
One
cup
cubes
140g
Flesh
of one
medium
size 300g
Vitamin C mg 61.8 86.5 187.9
Thiamin mg 0.03 0.04 0.082
Riboflavin mg 0.032 0.045 0.10
Niacin mg 0.34 0.47 1.03
Pantothenic acid mg 0.22 0.31 0.66
Vitamin B6 mg 0.02 0.03 0.06
Folate mcg 38 53 116
Choline mg 6.1 8.5 18.5
Vitamin A, IU IU 1094 1532 3326
Vitamin E (alpha-tocopherol) mg 0.73 1.02 2.22
Vitamin K (phylloquinone) mcg 2.6 3.6 7.9

Fruit facts: Papaya lipids nutrition

Lipids nutrition
facts
UnitsValue
per
100g
One cup
cubes
140g
Flesh of
one
medium
size 300g
Saturated fatty acid g 0.04 0.06 0.13
Monounsaturated fatty acid g 0.04 0.05 0.12
Polyunsaturated faty acid g 0.03 0.04 0.09

Fruit facts: Papaya amino acids nutrition

Amino acids
nutrition facts
UnitsValue
per 100g
One cup
cubes 140g
Flesh of one
medium
size 300g
Tryptophan g 0.01 0.01 0.02
Threonine g 0.01 0.02 0.03
Isoleucine g 0.01 0.01 0.02
Leucine g 0.02 0.02 0.05
Lysine g 0.03 0.04 0.08
Methionine g 0.002 0.003 0.006
Phenylalanine g 0.01 0.01 0.03
Tyrosine g 0.01 0.01 0.02
Valine g 0.01 0.01 0.03
Arginine g 0.01 0.01 0.03
Histidine g 0.01 0.01 0.02
Alanine g 0.01 0.02 0.04
Aspartic acid g 0.05 0.07 0.15
Glutamic acid g 0.03 0.05 0.10
Glycine g 0.02 0.03 0.06
Proline g 0.01 0.01 0.03
Serine g 0.02 0.02 0.05


Source: USDA National Nutrient Database

Wednesday, January 27

Fruit facts: Mango nutrition facts

Mango nutrition facts > Mango facts > health benefits
Mango belong to the genus Mangifera.
It is a tropical tree and is native of India.
There are a number of species under this genus.

Now it is cultivated widely in tropical and subtropical regions.
This is a nutritious fruit containing fair amounts of phytochemicals and nutrients.
It is a good source of polyphenols, carotenoids, vitamin C, vitamin B6 and dietary fibre.
This fruit also contains fair amounts of sugars and is a good source of energy.
Nutrient values and weights calculated for edible portion.
About 31% of the fruit is refuse comprising seed and skin.


mangoes
Mango (enlarge)

Fruit facts: Mango nutrition

Nutrients
UnitsValue
per 100g
One cup
slices 165g
Flesh of one
medium size 200g
Water g 81.71 134.82 169.14
Energy kcal 65 107 135
Carbohydrate g 17.00 28.05 35.19
Protein g 0.51 0.84 1.06
Lipid (fat) g 0.27 0.45 0.56
Sugars g 14.80 24.42 30.64
Dietary fibre g 1.8 3.0 3.7
Ash g 0.50 0.82 1.03

Fruit facts: Mango minerals nutrition

Minerals
nutrition
UnitsValue per
100g
One cup
slices 165g
Flesh of one
medium size 200g
Calcium mg 10 16 21
Selenium mcg 0.6 1.0 1.2
Iron mg 0.13 0.21 0.27
Manganese mg 0.03 0.05 0.06
Magnesium mg 9 15 19
Copper mg 0.11 0.18 0.23
Phosphorus mg 11 18 23
Zinc mg 0.04 0.06 0.08
Sodium mg 2 3 4
Potassium mg 16 26 32

Fruit facts: Mango vitamin nutrition

Vitamins nutrition
UnitsValue
per
100g
One cup
slices
165g
Flesh of
one
medium
size 200g
Vitamin C mg 27.7 45.7 57.3
Thiamin mg 0.06 0.10 0.12
Riboflavin mg 0.06 0.09 0.12
Niacin mg 0.58 0.96 1.21
Pantothenic acid mg 0.16 0.26 0.33
Vitamin B6 mg 0.13 0.22 0.28
Folate mcg 14 23 29
Choline mg 7.6 12.5 15.7
Vitamin A mcg 38 63 79
Vitamin E (alpha-tocopherol) mg 1.12 1.85 2.32
Vitamin K (phylloquinone) mcg 4.2 6.9 8.7

Fruit facts: Mango lipids nutrition

Lipids
UnitsValue
per
100g
One cup
slices
165g
Flesh of
one
medium
size 200g
Saturated fatty acids g 0.07 0.11 0.14
Monounsaturated fatty acids g 0.10 0.17 0.21
Polyunsaturated fatty acids g 0.05 0.08 0.11

Fruit facts: Mango amino acids nutrition

Amino acids
UnitsValue
per 100g
One cup
slices 165g
Flesh of
one medium
size 200g
Tryptophan g 0.01 0.01 0.02
Serine g 0.02 0.04 0.05
Threonine g 0.02 0.03 0.04
Proline g 0.02 0.03 0.04
Isoleucine g 0.02 0.03 0.04
Glycine g 0.02 0.04 0.04
Leucine g 0.03 0.05 0.06
Glutamic acid g 0.06 0.10 0.12
Lysine g 0.04 0.07 0.09
Aspartic acid g 0.04 0.07 0.09
Methionine g 0.01 0.01 0.01
Alanine g 0.05 0.08 0.11
Phenylalanine g 0.02 0.03 0.04
Histidine g 0.01 0.02 0.03
Tyrosine g 0.01 0.02 0.02
Arginine g 0.02 0.03 0.04
Valine g 0.03 0.04 0.05


Source: USDA National Nutrient Database

Monday, January 25

Fruit facts: Peach fruit nutrition facts

Peach nutrition facts > Peach facts > Health benefits
The peach (Prunus persica) is a deciduous tree and is a native of China.
The fruit is low in proteins, fats, sodium and cholesterol.
A medium sized fruit gives 30 Cal. 100g of gives 10g of carbohydrates.
Considerable levels of vitamin C, vitamin A, iron and potassium are available in peach.
Peach has dietary fibre and provides roughage.
Peach is the official state fruit of the State of Georgia.
Nutrient values and weights are calculated for edible portion of it.
Pit contribute towards 4% of the weight towards waste refuse.




peaches
Peach (enlarge)

Fruit facts: Peach nutrition

Nutrients
UnitsValue
per 100g
One cup
slices 155g
One medium
fruit 150g
Water g 88.87 136.86 133.31
Energy kcal 39 60 58
Protein g 0.91 1.40 1.36
Carbohydrate g 9.54 14.69 14.31
Lipid (fat) g 0.25 0.39 0.38
Ash g 0.43 0.66 0.65
Dietary fibre g 1.5 2.3 2.2

Fruit facts: Peach carbohydrate nutrition

Carbohydrates
nutrition facts
UnitsValue
per 100g
One cup
slices 155g
One
medium
size 150g
Sugars g 8.39 12.92 12.59
Sucrose g 4.76 7.33 7.14
Fructose g 1.53 2.36 2.29
Glucose (dextrose) g 1.95 3.00 2.92
Galactose g 0.06 0.09 0.09
Maltose g 0.08 0.12 0.12

Fruit facts: Peach mineral nutrition

Minerals
nutrition facts
UnitsValue
per 100g
One cup
slices 155g
One medium
size 150g
Calcium mg 6 9 9
Selenium mcg 0.1 2 0.2 0.1
Iron mg 0.25 0.39 0.38
Fluoride mcg 4.0 6.2 6.0
Magnesium mg 9 14 14
Manganese mg 0.06 0.090.09
Phosphorus mg 20 31 30
Copper mg 0.07 0.11 0.10
Potassium mg 190 293 285
Zinc mg 0.17 0.26 0.26

Fruit facts: Peach vitamin nutrition

Vitamins nutrition
UnitsValue
per
100g
One
cup
slices
155g
One
medium
size
150g
Vitamin C mg 6.6 10.2 9.9
Thiamin mg 0.02 0.040.04
Riboflavin mg 0.03 0.050.05
Niacin mg 0.81 1.241.21
Pantothenic acid mg 0.15 0.24 0.23
Vitamin B6 mg 0.03 0.04 0.04
Folate mcg 4 6 6
Choline mg 6.1 9.4 9.2
Betaine mg 0.3 0.5 0.5
Vitamin A, RAE mcg 16 25 24
Vitamin A, IU IU 326 502 489
Vitamin E (alpha-tocopherol) mg 0.73 1.12 1.09
Vitamin K (phylloquinone) mcg 2.6 4.0 3.9

Fruit facts: Peach lipids nutrition

Lipids nutrition
UnitsValue
per
100g
One
cup
slices
155g
One
medium
size
150g
Saturated fatty acids g 0.02 0.03 0.03
Monounsaturated fatty acids g 0.07 0.10 0.10
Polyunsaturated fatty acids g 0.09 0.130.13
Phytosterols mg 10 15 15

Fruit facts: Peach amino acids nutrition

Amino acids
UnitsValue
per 100g
One cup
slices 155g
One medium
size 150g
Tryptophan g 0.010 0.015 0.015
Serine g 0.032 0.049 0.048
Threonine g 0.016 0.025 0.024
Proline g 0.018 0.028 0.027
Isoleucine g 0.017 0.026 0.026
Glycine g 0.021 0.032 0.032
Leucine g 0.027 0.042 0.041
Glutamic acid g 0.056 0.086 0.084
Lysine g 0.030 0.046 0.045
Aspartic acid g 0.418 0.644 0.627
Methionine g 0.010 0.015 0.015
Alanine g 0.028 0.043 0.042
Cystine g 0.012 0.018 0.018
Histidine g 0.013 0.020 0.019
Phenylalanine g 0.019 0.029 0.029
Arginine g 0.018 0.028 0.027
Valine g 0.022 0.034 0.033
Tyrosine g 0.014 0.022 0.021


Source: USDA National Nutrient Database

Fruit facts: Plum nutrition facts

Plum nutrition facts > Plum facts > Health benefits
Plum belongs to the genus Prunus and this genus comprises many fruit bearing trees like apricot, cherries and peaches.
It has fair amount of carbohydrates , but poor in proteins and fats. Plum is low in calories.
The fruit is free from cholesterol and sodium. This makes it an ideal fruit for persons with heart ailments.
It has substantial amounts of vitamin A, vitamin C, calcium, iron, magnesium and potassium.
It contains fair amount of fibres when comsumed with skin and corrects constipation.
Nutrient values and weights are calculated for edible portion. Plum contains refuse in the form of pits contributing 6% of the weight.


plum
Plums (enlarge)

Fruit facts: Plum nutrition

Nutrients
UnitsValue
per 100g
One cup
sliced 165g
One medium
size 65g
Water g 87.23 143.93 57.57
Energy kcal 46 76 30
Protein g 0.70 1.15 0.46
Carbohydrate g 11.42 18.84 7.54
Lipids g 0.28 0.46 0.18
Ash g 0.37 0.61 0.24
Dietary fibre g 1.4 2.3 0.9

Fruit facts: Plum carbohydrate nutrition

Carbohydrates
UnitsValue
per 100g
One cup
sliced 165g
One
medium
size 65g
Sugars g 9.92 16.37 6.55
Sucrose g 1.57 2.59 1.04
Fructose g 3.07 5.07 2.03
Glucose g 5.07 8.37 3.35
Galactose g 0.14 0.23 0.09
Maltose g 0.08 0.13 0.05

Fruit facts: Plum mineral nutrition

Minerals
nutrition
UnitsValue per
100g
One cup
sliced 165g
One medium
size 65g
Calcium mg 6 10 4
Fluoride mcg 2.0 3.3 1.3
Iron mg 0.17 0.28 0.11
Manganese mg 0.05 0.090.03
Magnesium mg 7 12 5
Copper mg 0.06 0.09 0.04
Phosphorus mg 16 26 11
Zinc mg 0.10 0.17 0.07
Potassium mg 157 259 104

Fruit facts: Plum vitamin nutrition

Vitamins nutrition
UnitsValue
per 100g
One cup
sliced
165g
One
medium
size 65g
Vitamin C mg 9.5 15.7 6.3
Thiamin mg 0.03 0.05 0.02
Riboflavin mg 0.03 0.04 0.02
Niacin mg 0.42 0.69 0.28
Pantothenic acid mg 0.14 0.22 0.09
Vitamin B6 mg 0.03 0.05 0.02
Folate mcg 5 8 3
Choline mg 1.9 3.1 1.3
Vitamin A, RAE mcg 17 28 11
Vitamin A, IU IU 345 569 228
Vitamin E (alpha-tocopherol) mg 0.26 0.43 0.17
Vitamin K (phylloquinone) mcg 6.4 10.6 4.2

Fruit facts: Lipids nutrition

Lipids
UnitsValue
per 100g
One
cup
sliced
165g
One
medium
size 65g
Saturated fatty acids g 0.02 0.03 0.01
Monounsaturated fatty acids g 0.13 0.22 0.09
Polyunsaturated fatty acids g 0.04 0.07 0.03
Phytosterols mg 7 12 5

Fruit facts: Plum amino acids nutrition

Amino acids
UnitsValu per
100g
One cup
sliced
165g
One medium
size 65g
Tryptophan g 0.01 0.02 0.01
Serine g 0.02 0.04 0.02
Threonine g 0.01 0.02 0.01
Proline g 0.03 0.05 0.02
Isoleucine g 0.01 0.020.01
Glycine g 0.01 0.020.01
Leucine g 0.02 0.030.01
Glutamic acid g 0.04 0.06 0.02
Lysine g 0.02 0.030.01
Aspartic acid g 0.35 0.58 0.23
Methionine g 0.01 0.01 0.01
Alanine g 0.03 0.050.02
Histidine g 0.01 0.02 0.01
Phenylalanine g 0.01 0.02 0.01
Arginine g 0.01 0.02 0.01
Valine g 0.02 0.03 0.01
Tyrosine g 0.01 0.010.01



Source: USDA National Nutrient Database

Fruit facts: Banana nutrition facts

Banana nutrition facts > banana facts > Health benefits
Banana (Musa acuminata Colla) is a tropical fruit bearing plant native to Southeast Asia.
It comes in a number of varieties. Some of the fruit are eaten raw whereas some varieties are cooked.
Banana fruit is a valuable source for vitamin C, vitamin B6 and potassium.
Its low sodium and high potassium content makes it ideal food for people with hypertension.
The use of this fruit is linked to lowered risk of colon and rectal cancer.
Nearly 36% of the weight is refuse in the form of skin.
Nutrient values and weights are given for edible portion.



bananas
Banana (enlarge)

Fruit facts: Banana nutrition

Nutrients
UnitsValue per
100g
One cup
mashed 225g
One medium
size 120g
Water g 74.91 168.55 88.39
Energy kcal 89 200 105
Carbohydrate g 22.84 51.39 26.95
Protein g 1.09 2.45 1.29
lipid (fat) g 0.33 0.74 0.39
Ash g 0.82 1.84 0.97
Dietary fibre g 2.6 5.8 3.1

Fruit facts: Banana carbohydrate nutrition

Carbohydrate nutrition

UnitsValue
per
100g
One
cup
mashed
225g
One
medium
size
120g
Sugars g 12.23 27.52 14.43
Starch g 5.38 12.11 6.35
Sucrose g 2.39 5.38 2.82
Fructose g 4.85 10.91 5.72
Glucose g 4.98 11.21 5.88
Maltose g 0.01 0.02 0.01

Fruit facts: Banana mineral nutrition

Minerals
UnitsValu per
100g
One cup
mashed
225g
On medium
size
120g
Potassium mg 358 806 422
Calcium mg 5 11 6
Selenium mcg 1.0 2.2 1.2
Iron mg 0.26 0.58 0.31
Fluoride mcg 2.2 5.0 2.6
Magnesium mg 27 61 32
Manganese mg 0.270 0.608 0.319
Phosphorus mg 22 50 26
Sodium mg 1 2 1
Copper mg 0.078 0.176 0.092
Zinc mg 0.15 0.34 0.18

Fruit facts: Banana vitamin nutrition

VitaminsUnitsValue
per 100g
One
cup
mashed
225g
One
medium
size
120g
Vitamin C mg 8.7 19.6 10.3
Thiamin mg 0.031 0.070 0.037
Riboflavin mg 0.073 0.164 0.086
Niacin mg 0.665 1.496 0.785
Pantothenic acid mg 0.334 0.752 0.394
Vitamin B6 mg 0.367 0.826 0.433
Folate mcg 20 45 24
Vitamin A, RAE mcg 3 7 4
Vitamin A IU 64 144 76
Vitamin E (alpha-tocopherol) mg 0.10 0.23 0.12
Vitamin K (phylloquinone) mcg 0.5 1.1 0.6

Fruit facts: Banana lipids nutrition

Lipids nutrition
UnitsValue
per 100g
One
cup
mashed
225g
One
medium
size
120g
Saturated fatty acids g 0.11 0.25 0.13
Monounsaturated fatty acids g 0.03 0.07 0.04
Polyunsaturated fatty acids g 0.07 0.16 0.09
Phytosterols mg 16 36 19

Fruit facts: Banana amino acids nutrition

Amino acids nutrition facts
UnitsValue
per
100g
One cup
mashe
225g
One
medium
size
120g
Tryptophan g 0.01 0.02 0.01
Serine g 0.04 0.09 0.05
Threonine g 0.03 0.06 0.03
Proline g 0.03 0.06 0.03
Isoleucine g 0.03 0.06 0.03
Glycine g 0.04 0.09 0.05
Leucine g 0.07 0.15 0.08
Glutamic acid g 0.15 0.34 0.18
Lysine g 0.05 0.11 0.06
Aspartic acid g 0.12 0.28 0.15
Methionine g 0.01 0.02 0.01
Alanine g 0.04 0.09 0.05
Cystine g 0.01 0.02 0.01
Histidine g 0.08 0.17 0.09
Arginine g 0.05 0.11 0.06
Phenylalanine g 0.05 0.11 0.06
Valine g 0.05 0.11 0.06
Tyrosine g 0.01 0.02 0.01


Source: USDA National Nutrient Database

Sunday, January 24

Fruit facts: Avocado nutrition facts

Avocado nutrition facts > avocado fruit and tree facts > health benefits
Avocado (Persea americana) is a tropical tree, native of Mexico.
It is now widely cultivated in South and Central America.
Avocado is a berry. It is rich in nutrients. It is low in carbohydrates and proteins.
Its high content of monounsaturated fatty acids enhances its role in heart care.
Avocado is rich in B vitamins, vitamin C, vitamin E and vitamin K.
100g of it fullfils 20% of our requirement of vitamin B6 and B12 and 30% of vitamin B5.
Avocado is rich in potassium.
It also has considerable quantities of magnesium, calcium, phosphorus and zinc.
Avocado had 7% dietary fibre; 75% of it is insoluble fiber.
Seed and skin contribute upto 26% of refuse. Nutrient values and weights are for edible portion.



avacado
Avocado fruit (enlarge)

Fruit facts: Avocado nutrition

Nutrients

UnitsValue
per
100g
One
cup
chunks
150g
One
fruit
200g
Water g 73.23 109.84 147.19
Energy kcal 160 240 322
Protein g 2.00 3.00 4.02
Total lipid (fat) g 14.66 21.99 29.47
Ash g 1.58 2.37 3.18
Carbohydrate g 8.53 12.79 17.15
Dietary fibre g 6.7 10.1 13.5

Fruit facts: Avocado carbohydrates nutrition

Carbohydrates

UnitsValue
per
100g
One
cup
chunks
150g
One
200g
size
Sugars g 0.66 0.99 1.33
Sucrose g 0.06 0.09 0.12
Glucose g 0.37 0.56 0.74
Fructose g 0.12 0.18 0.24
Galactose g 0.10 0.15 0.20
Starch g 0.11 0.17 0.22

Fruit facts: Mineral nutrition

Minerals nutrition UnitsValue
per
100g
One
cup
chunks
150g
One
fruit
200g
Calcium mg 12 18 24
Iron mg 0.55 0.82 1.11
Magnesium mg 29 44 58
Phosphorus mg 52 78 105
Potassium mg 484 73 98
Sodium mg 7 10 14
Zinc mg 0.64 0.96 1.29
Copper mg 0.19 0.29 0.38
Manganese mg 0.14 0.21 0.29
Fluoride mcg 7.0 10.5 14.1
Selenium mcg 0.4 0.6 0.8

Fruit facts: Avocado vitamins nutrition

Vitamins nutrition
UnitsValue
per
100g
One
cup
chunks
150g
One
200g
size

Vitamins
Vitamin C
mg 10.0 15.0 20.1
Thiamin mg 0.07 0.10 0.14
Riboflavin mg 0.13 0.200.26
Niacin mg 1.74 2.613.49
Pantothenic acid mg 1.39 2.08 2.79
Vitamin B-6 mg 0.26 0.390.52
Folate mcg 81 122 163
Choline mg 14.2 21.3 28.5
Betaine mg 0.7 1.1 1.4
Vitamin A, RAE mcg 7 10 14
Carotene, beta mcg 62 93 125
Carotene, alpha mcg 24 36 48
Cryptoxanthin, beta mcg 28 42 56
Vitamin A, IU IU 146 219 293
Lutein + zeaxanthin mcg 271 406 545
Vitamin E (alpha-tocopherol) mg 2.07 3.10 4.16
Tocopherol, beta mg 0.05 0.07 0.10
Tocopherol, gamma mg 0.33 0.49 0.66
Tocopherol, delta mg 0.02 0.03 0.04
Vitamin K (phylloquinone) mcg 21.0 31.5 42.2

Fruit facts: Lipids nutrition

Lipids
UnitsValue
per
100g
One
cup
chunks
150g
One
200g
size
Saturated fatty acids g 2.13 3.19 4.27
monounsaturated fatty acids g 9.80 14.7019.70
Polyunsaturated fatty acids g 1.82 2.723.65

Fruit facts: Avocado amino acids nutrition

Amino acids
nutrition facts
UnitsValue
per
100g
One
cup
chunks
150g
One
200g
size
Tryptophan g 0.03 0.04 0.05
Threonine g 0.07 0.110.15
Isoleucine g 0.08 0.130.17
Leucine g 0.14 0.21 0.29
Lysine g 0.13 0.200.27
Methionine g 0.04 0.060.08
Cystine g 0.03 0.040.05
Phenylalanine g 0.23 0.350.47
Tyrosine g 0.05 0.07 0.10
Valine g 0.11 0.160.22
Arginine g 0.088 0.130.18
Histidine g 0.05 0.070.10
Alanine g 0.11 0.160.22
Aspartic acid g 0.24 0.350.47
Glutamic acid g 0.29 0.43 0.58
Glycine g 0.10 0.160.21
Proline g 0.10 0.150.20
Serine g 0.11 0.170.23


Source: USDA National Nutrient Database

Saturday, January 23

Fruit facts: Kiwi fruit nutrition facts

Kiwi fruit nutrition facts > Kiwi plant facts > Health benefits
Kiwi (Actinidia deliciosa) is commonly called as Chinese gooseberry.
This berry plant is a native of North East Asia and China. Many hybrids have been evolved by hybridising kiwi with wild plants of the genus Actinidia.
Fresh raw kiwi is rich in vitamin C providing more than the recommended dietary requirement in 100g. The high vitamin C and vitamin E content enhances its use as an antioxidant. It is useful in the prevention of oxidative damages to the cells of the body and protects the health of skin.
Kiwi also is rich in vitamin b6, vitamin E and vitamin K.
Kiwi is high in potassium and low in sodium. It contains high levels of dietary fibre.
Kiwi is also rich in actinidin and helps in digestion. To reap the benefits of vitamins and fibre it is advisable to eat it with skin.
Kiwi is a natural blood thinner. Eating two or three kiwi daily for a month considerably thins the blood. This lowers the risk of blood clots and lowers the fats in the blood.
(Nearly 24% weight is refuse in the form of skin. Nutrition facts and values are given for edible part.)
Kiwi fruit (enlarge)
Image: Luc Viatour

Fruit facts: kiwi nutrition

Nutrients
facts
UnitsValue
per
100g
One
cup
chunks
180g
One medium
fruit 56g
Water g 83.07 149.53 57.32
Energy kcal 61 110 42
Protein g 1.14 2.05 0.79
Total lipid g 0.52 0.94 0.36
Ash g 0.61 1.10 0.42
Carbohydrate g 14.66 26.39 10.12
Dietary fibre g 3.0 5.4 2.1

Fruit facts: Kiwi carbohydrate nutrition

Carbohydrates
nutrition
UnitsValue
per
100g
One
cup
chunks
180g
One
medium
fruit
56g
Sugars g 8.99 16.18 6.20
Sucrose g 0.15 0.27 0.10
Glucose (dextrose) g 4.11 7.40 2.84
Fructose g 4.35 7.83 3.00
Maltose g 0.19 0.34 0.13
Galactose g 0.17 0.31 0.12

Fruit facts: Kiwi minerals nutrition

Minerals
nutrition facts
UnitsValue
per 100g
One
cup
chunks
180g
One
medium
fruit
56g
Calcium mg 34 61 23
Iron mg 0.31 0.56 0.21
Magnesium mg 17 31 12
Phosphorus mg 34 61 23
Potassium mg 312 562 215
Sodium mg 3 5 2
Zinc mg 0.14 0.25 0.10
Copper mg 0.130 0.234 0.090
Manganese mg 0.098 0.176 0.068
Selenium mcg 0.2 0.4 0.1

Fruit facts: Kiwi vitamin nutrition

Vitamin
nutrition facts
UnitsValue
per
100g
One
cup
chunks
180g
One
medium
fruit
56g
Vitamin C mg 92.7 166.9 64.0
Thiamin mg 0.027 0.049 0.019
Riboflavin mg 0.025 0.045 0.017
Niacin mg 0.341 0.614 0.235
Pantothenic acid mg 0.183 0.329 0.126
Vitamin B-6 mg 0.063 0.113 0.043
Folate mcg 25 45 17
Choline mg 7.8 14.0 5.4
Betaine mg 0.5 0.9 0.3
Vitamin A mcg 4 7 3
Vitamin A IU 87 157 60
Lutein + zeaxanthin mcg 122 220 84
Vitamin E (alpha-tocopherol) mg 1.46 2.63 1.01
Vitamin K (phylloquinone) mcg 40.3 72.5 27.8

Fruit facts: Kiwi lipids nutrition

Lipids nutrition facts
UnitsValue
per 100g
One
cup
chunks
180g
One
medium
fruit
56g
Saturated fatty acids g 0.029 0.052 0.020
Monounsaturated fatty acid g 0.047 0.085 0.032
polyunsaturate fattyacids g 0.287 0.517 0.198

Fruit facts: Kiwi amino acid nutrition

Amino acid nutrition

UnitsValue per
100g
One
cup
chunks
180g
One
medium
fruit
56g
Tryptophan g 0.015 0.027 0.010
Serine g 0.053 0.095 0.037
Threonine g 0.047 0.085 0.032
Proline g 0.044 0.079 0.030
Isoleucine g 0.051 0.092 0.035
Glycine g 0.060 0.108 0.041
Leucine g 0.066 0.119 0.046
Glutamic acid g 0.184 0.331 0.127
Lysine g 0.061 0.110 0.042
Aspartic acid g 0.126 0.227 0.087
Methionine g 0.024 0.043 0.017
Alanine g 0.053 0.095 0.037
Cystine g 0.031 0.056 0.021
Phenylalanine g 0.044 0.079 0.030
Histidine g 0.027 0.049 0.019
Tyrosine g 0.034 0.061 0.023
Arginine g 0.081 0.146 0.056
Valine g 0.057 0.103 0.039


Source: USDA National Nutrient Database

Friday, January 22

Fruit facts: Pineapple nutrition facts

Pineapple nutrition facts > Pineapple facts > Health benefits
Pineapple (Ananas comosus) is the fruit of the tropical plant native to Paraguay and Brazil.
Pineapple fruit is eaten raw as well as in fruit salad. Its juice is also relished.
It is rich in manganese and has significant amounts of Vitamin C and vitamin B1, B5, and B6.
A medium size slice of about 100g full fills more than 50% of the dietary requirement of vitamin C.
The antioxidant properties of vitamin C makes the fruit useful for relief in ailments due to oxidative damages.
Pineapple fruit has bromelain a protein digesting enzyme; it also has anti-inflammatory properties.
Taking pineapple fruit or its juice helps in digestion.
Pineapple fruit has low lipid content is useful for those on weight reduction.

pineapple
Pineapple (enlarge)

(The nutrition values are for raw pineapple fruit edible parts and the nutrition facts are calculated for the averages for all varieties combined. 49% refuse is encountered in pineapple like core, pairings and crown.)

Fruit facts: Pineapple nutrition

Nutrient
facts
UnitsValue per
100g
One cup
chunks
165g
One thin
slice
56g
Water g 86.00 141.90 48.16
Energy kcal 50 82 28
Protein g 0.54 0.89 0.30
lipid (fat) g 0.12 0.20 0.07
Ash g 0.22 0.36 0.12
Carbohydrate g 13.12 21.65 7.35
total dietary Fiber g 1.4 2.3 0.8

Fruit facts: Carbohydrates in pineapple nutrition

Carbohydrates
nutrition facts
UnitsValue per
100g
One cup
chunks
165g
One thin
slice
56g
Sugars g 9.85 16.25 5.52
Sucrose g 5.99 9.88 3.35
Glucose g 1.73 2.85 0.97
Fructose g 2.12 3.50 1.19

Fruit facts: Minerals in pineapple nutrition

Minerals
nutrition facts
UnitsValue per
100g
One cup
chunks
165g
One thin
slice
56g
Calcium mg 13 21 7
Iron mg 0.29 0.48 0.16
Magnesium mg 12 20 7
Phosphorus mg 8 13 4
Potassium mg 109 180 61
Sodium mg 1 2 1
Zinc mg 0.12 0.20 0.07
Copper mg 0.110 0.181 0.062
Manganese mg 0.927 1.530 0.519
Selenium mcg 0.1 5 0.038 0.2 0.1

Fruit facts: Vitamins in pineapple nutrition

Vitamins
nutrition
UnitsValue
per
100g
One
cup
chunks
165g
1
thin
slice
56g
Vitamin C mg 47.8 78.9 26.8
Thiamine mg 0.079 0.130 0.044
Riboflavin mg 0.032 0.053 0.018
Niacin mg 0.500 0.825 0.280
Pantothenic acid mg 0.213 0.351 0.119
Vitamin B-6 mg 0.112 0.185 0.063
Folate, total mcg 18 30 10
Choline mg 5.5 9.1 3.1
Betaine mg 0.1 0.2 0.1
Vitamin A, RAE mcg 3 5 2
Carotene mcg 35 58 20
Vitamin A IU 58 96 32
Vitamin E (alphatocopherol) mg 0.02 0.03 0.01
Vitamin K (phylloquinone) mcg 0.7 1.2 0.4

Fruit facts: Lipids in pineapple nutrition

Lipids
nutrition
UnitsValue
per
100g
One
cup
chunks
165g
1
thin
slice
56g
Saturated fatty acids g 0.009 0.015 0.005
Monounsaturated fatty acids g 0.013 0.021 0.007
polyunsaturated fatty acids g 0.040 0.066 0.022
Phytosterols mg 6 10 3

Fruit facts: Amino acids in pineapple nutrition

Amino acids

UnitsValue per
100g
One cup
chunk 165g
One thin
slice
56g
Tryptophan g 0.005 0.008 0.003
Threonine g 0.019 0.031 0.011
Isoleucine g 0.019 0.031 0.011
Leucine g 0.024 0.040 0.013
Lysine g 0.026 0.043 0.015
Methionine g 0.012 0.020 0.007
Cystine g 0.014 0.023 0.008
Phenylalanine g 0.021 0.035 0.012
Tyrosine g 0.019 0.031 0.011
Valine g 0.024 0.040 0.013
Arginine g 0.019 0.031 0.011
Histidine g 0.010 0.017 0.006
Alanine g 0.033 0.054 0.018
Aspartic acid g 0.121 0.200 0.068
Glutamic acid g 0.079 0.130 0.044
Glycine g 0.024 0.040 0.013
Proline g 0.017 0.028 0.010
Serine g 0.035 0.058 0.020



Source: USDA National Nutrient Database

Saturday, January 16

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