Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Dates |
|---|---|
Macronutrients | |
| Calorieskcal | 27714% DV |
| Proteing | 1.814% DV |
| Total fatg | 0.150% DV |
| Carbohydrateg | 7527% DV |
| Fibreg | 6.724% DV |
| Total sugarsg | 66.5 |
| Waterg | 21.3 |
Vitamins | |
| Vitamin Aµg | 71% DV |
| Vitamin Cmg | 00% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Kµg | 2.72% DV |
| Thiamin (B1)mg | 0.054% DV |
| Riboflavin (B2)mg | 0.065% DV |
| Niacin (B3)mg | 1.6110% DV |
| Pantothenic acid (B5)mg | 0.80516% DV |
| Vitamin B6mg | 0.24915% DV |
| Folateµg | 154% DV |
| Cholinemg | 9.92% DV |
Minerals | |
| Calciummg | 645% DV |
| Ironmg | 0.95% DV |
| Magnesiummg | 5413% DV |
| Phosphorusmg | 625% DV |
| Potassiummg | 69615% DV |
| Sodiummg | 10% DV |
| Zincmg | 0.444% DV |
| Coppermg | 0.36240% DV |
| Manganesemg | 0.29613% DV |
Other | |
| Beta-caroteneµg | 89 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 23 |
| Ashg | 1.74 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Dates |
|---|---|
| PolyphenolsPolyphenol (class) | Notable |
| TanninsPolyphenol | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Dates |
|---|---|
| Blood Sugar & Metabolic Health | Yes |
| Gut & Digestive Health | Yes |
| Women's Health | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.