nutrition: lets settle this

I’m gonna try to make this real clear

my goal is simple. identify a basket of foods i can eat ad infinitum.

I’ve tried just about every food texture on the planet: from kangaroo to aligator, bland biscuits to 麻辣 rice cakes, fancy kosher peruvian/japanese fusion to an uzbek’s village uḍḥiyah, and everything in between. I’m very grateful and fortunate to have been able to do so, but for the longest time I’ve had the nagging thot to just make food simple.

Figure 1: Scorpions in a thai nightmarket

this isn’t for the people who enjoy food for food’s sake. I’m not like that. Food is sustenance to keep my flesh suit functioning. I have no desire to relish in the subtle notes of floral earth tones. As long as the food isnt burnt or slimy, i’ll eat it. It’s like how people work to live, i eat to live. (tho i do live to work).

fortunately, im a human being with agency, (some) free time and steady income, and so i can actually do something about this. If my goal is to eat a set of foods that satisfy the neccessary human nutritional requirements, i can do that. you can just do things.

So lets start looking at what we can work with

RDV Table
Figure 2: Typical nutrition label

my methodology for achieving the post-phsyiological level of maslow’s heirarchy is to leverage the nutrition labels (e.g. Figure 2) to break down the (micro)nutritional values of each item and combine a set of $N$ foods that hit a comprehensive 100% Recommended Daily Values (RDV) as ordained by the FDA (american govt that regulates food n drugs).

this is constrained by a few things:

  1. One Meal a Day (OMAD): I only eat dinner. This means there is a limited stomach space for the basket of foods. If i dont get the right nutrients today, i wont get another chance. And tmr will suck. If you’re curious on why i’d subject myself to this, there’s a whole section on this: why omad.

  2. Kidney Stones: For whatever reason, I have an unfortunate predisposition to forming calcium oxalate kidney stones. Certain foods can accelerate the forming of the stones (e.g. salt, kale and nuts), and I rlly dont want to end up in the ER for a 5th time so lets just avoid them. More details on how its more painful than childbirth here. Let’s also put a more general contraint on certain food items that are more likely to cause disease, reudce life expectancy, or fog mental and emotional functioning – this includes avoiding reheating plastic in the microwave and hidden phthalates.

  3. Taste: nothing rational here, i just fking hate olives and tomatoes. we’re banning gooey slimy foods no matter how nutritious it is. you’ll never catch me eating liver and oysters. I guess we can also put religious preferences here too.

  4. Price: I have no mahney. maybe one day I can have the luxury of a private chef’s exotic malaysian imports but for now lets work within the budget of \$500 USD/month = ~\$16/meal. That’s a lot of money in most places around the world - in fact it’s the price of a private chef in malaysia lol. But that is just barely above livable wage in sf.

crunching numbers

lets first look at the actual variables of which we’ll optimize. the full table (e.g. pregnant women & children) are in the appendix. These are based on the reference caloric intake of an adult eating 2,000 calories, or scientific research found by GPT. Read all about how these are calculated, and the extended list of 505 variable. in RDVs.

RDV Table
Figure 3: Source: Food & Drug Administration (pages 903-904). more in appendix.

Data Sources

The nutrition data used in this analysis comes from four main sources via MyFoodData and the govt:

  1. USDA Standard Release (SR) - 7,795 foods
    - Most detailed and well-vetted USDA dataset
    - Includes comprehensive nutrient profiles (amino acids, fatty acids, minerals)
    - No longer updated but highly reliable

  2. USDA FNDDS - 11,848 foods
    - Current primary USDA whole foods database
    - Well-vetted across nutrients
    - Becoming the new gold standard for nutrition data

  3. USDA Branded Foods - 800,000+ foods
    - Self-reported by food brands
    - Can contain errors due to less rigorous validation
    - Useful for packaged products but needs verification

  4. User-Entered - 11,688 foods
    - Crowdsourced from product labels
    - Only appears after manual verification
    - Lower priority data source

A typical entry in the USDA FoodData registry looks like the excerpt below (roma tomatoes), but now imagine this kind of data for 1,949,042 foods (as of Oct 2024).

Category Nutrient Amount Unit Method Samples Min Max Median Year
Proximates Water 94.7 g Analytical 7 94.2 95.2 94.7 2020
Energy (Atwater General) 22 kcal Calculated - - - - -
Energy (Atwater Specific) 19 kcal Calculated - - - - -
Nitrogen 0.11 g Analytical 8 0.09 0.14 0.1 2020
Protein 0.7 g Calculated - 0.56 0.88 0.66 -
Total lipid (fat) 0.42 g Analytical 8 0.14 0.8 0.4 2020
Ash 0.31 g Analytical 8 0 0.45 0.4 2020
Carbohydrates Total by difference 3.84 g Calculated - - - - -
Fiber, dietary 1 g Analytical 8 0.8 1.2 0.9 2020
Minerals Calcium (Ca) 10 mg Analytical 8 7 13 10 2020
Iron (Fe) 0.1 mg Analytical 8 0 0.82 0 2020
Magnesium (Mg) 8.1 mg Analytical 8 6.4 11.5 7.4 2020
Phosphorus (P) 19 mg Analytical 8 10 23 21 2020
Potassium (K) 193 mg Analytical 8 159 222 192 2020
Sodium (Na) <2.5 mg Analytical 8 - - - 2020
Zinc (Zn) 0.08 mg Analytical 8 0.05 0.13 0.08 2020
Copper (Cu) 0.032 mg Analytical 8 0 0.05 0.032 2020
Manganese (Mn) 0.087 mg Analytical 8 0.036 0.13 0.09 2020
Selenium (Se) <2.5 µg Analytical 8 - - - 2020
Vitamins Vitamin C 17.8 mg Analytical 8 12.3 25.9 16.6 2020
Thiamin 0.056 mg Analytical 8 0.05 0.059 0.056 2020
Riboflavin <0.1 mg Analytical 8 - - - 2020
Niacin 0.533 mg Analytical 8 0.455 0.58 0.545 2020
Vitamin B-6 0.079 mg Analytical 8 0.056 0.102 0.076 2020
Biotin 0.469 µg Analytical 8 0 3.75 0 2020
Folate, total 10 µg Analytical 8 0 17 11 2020
Vitamin A, RAE 24 µg Calculated - - - - -
Carotenoids Beta carotene 276 µg Analytical 8 120 456 296 2020
Alpha carotene 1 µg Analytical 8 0 7 0 2020
Gamma carotene 2 µg Analytical 8 0 5 2 2020
Beta cryptoxanthin 19 µg Analytical 8 0 88 0 2020
Alpha cryptoxanthin 10 µg Analytical 8 0 77 0 2020
Lycopene 2860 µg Analytical 8 1830 4340 2800 2020
Lutein + zeaxanthin 56 µg Summed - - - - -
cis-Lutein/Zeaxanthin 0 µg Analytical 8 0 0 0 2020
Lutein 56 µg Analytical 8 26 108 54 2020
Zeaxanthin 0 µg Analytical 8 0 0 0 2020

Table 2: example entry of USDA FoodData Central data (roma tomatoes)

If we contort the data and pull out the Vitamin A row for all 100,000s of entries, we could combine them all into a table unique to each nutrient. Below is the first few rows of what that’d look like for Vitamin A.

fdcId identifier identifierType foodType foodDescription value foodWeight valueUnit foodMeasure measureValue
1999634 100261 NDB # Foundation Tomato, roma 23.9 100 g 100 g 23.9
1999633 11457 NDB # Foundation Spinach, mature 276 100 g 100 g 276
1999632 100260 NDB # Foundation Spinach, baby 242 100 g 100 g 242
1999631 14091 NDB # Foundation Almond milk, unsweetened, plain, shelf stable 41.4 100 g 100 g 41.4
1999630 16222 NDB # Foundation Soy milk, unsweetened, plain, shelf stable 58.2 100 g 100 g 58.2
1105314 9040 NDB # Foundation Bananas, ripe and slightly ripe, raw 1 115 g 1 Banana, Peeled 1.15
1105073 100254 NDB # Foundation Bananas, overripe, raw 1 110 g 1 Banana, Peeled 1.1
1104592 99998210 Food Code Survey (FNDDS) Industrial oil as ingredient in food 0 100 g 100 g 0

Table 3: Vitamin A values (excerpt)

the next step is to take the $foodValue$ of each item and divide it by the RDV to get the Percentage/Daily Value (P_DV) to put each food into a table with all their values as a function of RDV. For example, a roma tomato has 23.9mcg RAE, and the RDV is 900 mcg RAE, so its entry in the below table would correspond to fulfilling 2.65% of the RDV for Vitamin A (per 100g unit).

fdcId P_DV_Vitamin A P_DV_Vitamin C P_DV_Calcium P_DV_Iron P_DV_Vitamin D P_DV_Vitamin E P_DV_Vitamin K P_DV_Thiamin P_DV_Riboflavin … P_DV_Protein P_DV_Fat P_DV_Saturated Fat P_DV_Cholesterol P_DV_Total Carbohydrates P_DV_Sodium P_DV_Dietary Fiber P_DV_Added Sugars P_DV_Lycopene counts
6 0.000000 157.777778 0.000000 38.888889 0.0 139.333333 85.000000 32.500000 0.000000 … 36.0 0.000000 -86.00 -78.000000 0.000000 0.000000 0.000000 0.0 0.0 17
9646 45.222222 157.777778 66.153846 333.333333 0.0 139.333333 85.000000 178.333333 146.923077 … 36.0 0.000000 -86.00 -78.000000 -30.290909 0.000000 66.071429 0.0 0.0 32

Table 4: Example full entry (excerpt)

The algo

Let’s solve the diet optimization problem using a knapsack problem:

The knapsack problem is the following problem in combinatorial optimization: Given a set of items, each with a weight and a value, determine which items to include in the collection so that the total weight is less than or equal to a given limit and the total value is as large as possible.

Knapsack Problem
Figure 5: Visualization of the Knapsack problem

in our problem setting, given a set of foods with their nutrient values (as % DV) and a target of 100% DV for each nutrient, we want to find the optimal combination of foods that:

  1. Meets all nutrient requirements (>100% DV)
  2. Minimizes total volume
  3. Minimizes total calories
  4. Minimizes basket price

We can formulate this as a multi-objective 0-1 knapsack algorithm with weight parameter $\alpha$:
$$\text{minimize} \quad \alpha\sum_{i} v_i x_i + (1-\alpha)\sum_{i} c_i x_i$$

For each food item $i$:
- Let $x_i$ be a binary variable (0 or 1) indicating whether we select the food
- Let $v_i$ be the volume in mL of the food
- Let $c_i$ be the calories in the food
- Let $n_{ij}$ be the percentage of DV for nutrient $j$ in food $i$

Subject to constraints:
1. Nutrient requirements:
$$\sum_{i} n_{ij} x_i \geq 100\% \quad \forall j$$

  1. Volume limit:
    $$\sum_{i} v_i x_i \leq V_{max}$$
    where $V_{max}$ is maximum comfortable daily volume

  2. Calorie limits:
    $$2000 \leq \sum_{i} c_i x_i \leq 2500$$
    to stay within healthy daily range

  3. Binary selection:
    $$x_i \in {0,1} \quad \forall i$$

This is NP-hard, but we can solve it using dynamic programming:

  1. Create a table $dp[i][w]$ representing the best nutrient coverage using first $i$ items within weight $w$

  2. For each item $i$ and weight $w$:

if w_i <= w:
      dp[i][w] = max(
         dp[i-1][w],                     # don't take item i
         dp[i-1][w-w_i] + nutrients_i    # take item i
      )
else:
      dp[i][w] = dp[i-1][w]
  1. Trace back through table to get selected items

The solution gives us a set of foods that:
- Provides ≥100% DV of all nutrients
- Minimizes calories while staying within portion constraints
- Is feasible to eat in a day

This forms the basis for generating practical meal plans that optimize nutrition while remaining realistic.

Why OMAD

I get this question a lot. like a lot, alot.

Don’t you get hungry? Can’t you have a little snack? You’re already skinny, you dont need to lose weight!

The truth is, its just a habit that stuck. When COVID struck, I didn’t want to go outside and risk getting infected. I didn’t want to give my grandmas COVID and be (ir)responsible. So I sat at home, rationed my food, and only ate once per day.

To be fair, I was pretty stationary, sitting in my bed playing chess or studying. It’s not like I was expending a lot of energy. The days blended into a mixed slush of naps and sleep. It was effort to get up from the trance and make food.

I still feel this mentality to this day. At work, I get into a trance. I dont want to get up and interrupt a flow state. There is something deeply satisfying of going into the arena and emerging only when a solution is apprehended. Like I’m an ancient knight emerging from a cave with a dragon’s head. Like Themistocles after Salamis, stepping off the trireme, drenched in sea spray, or Scipio Africanus after Zama, parading through Rome with the spoils of conquest, knowing the world has changed because of your tactics. Cal Newport would be proud.

I’m not sure how to quantify that. But there are quantitative studies that prove OMAD is optimal:

-

-

huel, astronaut food

Kidney Stones

these things fking suck. I’ve been to the ER 4 times because of it (Jan 1 2016, Dec)

PRAL Score
Potential renal acid load (PRAL) is a calculation of the acid or alkaline load of a food on the kidneys. MyFoodData calculates the PRAL score as follows:

PRAL = (0.49 * protein (g)) + (0.037 * phosphorus (mg)) - (0.021 * potassium (mg)) - (0.026 * magnesium (mg)) - (0.013 * calcium (mg))
A positive PRAL score indicates an acid load on the kidneys, while a negative score indicates an alkaline load. A diet high in acid-forming foods can lead to kidney stones, osteoporosis, and other health problems. A diet high in alkaline-forming foods can help to prevent these problems. (ref)

Use the nutrient ranking tool to view lists of foods with a high PRAL score and foods with a low PRAL score.
https://pmc.ncbi.nlm.nih.gov/articles/PMC3195546/
https://tools.myfooddata.com/nutrient-ranking-tool/pral-score/all/highest/household/common/no
https://tools.myfooddata.com/nutrient-ranking-tool/pral-score/all/lowest/household/common/no

BMI

scorpion
Figure 6: healthy = muscles?

I would like to get my BMI to ~19%, which would mean I should lose 15lb by EOY.

Current diet

My current diet consists of a mix of home-cooked meals and occasional eating out. For home cooking, I typically prepare:

  • A large pan of mixed vegetables and protein (usually chicken or 90/10 ground beeg)
  • A nutrient-dense smoothie with fruits, AG1 and Moon Stone supplements
  • A2 probiotic yogurt with granola for extra calories and nutrients

When eating out, I try to make mindful choices but don’t stress too much about strict optimization. The photos below show some typical meals - a protein+veggie stir fry, fresh produce for smoothies, a completed smoothie, and some dumplings from eating out.

Pan of mixed vegetables and protein Fresh vegetables for cooking Nutrient-dense smoothie Restaurant dumplings
Ground beef preparation Chicken preparation A2 probiotic yogurt Granola topping

Appendix

RDVs

Recomended Daily Values
Figure 7: Visualization of the Recomended Daily Values’ “Bathtub” curve

The “Bathtub” curve shows that we want to set the RDI at a level that keeps us safely away from deficiency, while leaving plenty of room before hitting toxic levels. There’s a comfortable buffer zone after the RDI where you can consume more of a nutrient without problems, before eventually reaching that upper threshold where toxicity becomes a concern.

What does the average person look like?
Determining a Dietary Reference Intake depends on a variety of factors and varies from person to person. Age, gender, height, and weight, are 4 of the main factors used. Here are the characteristics for males and females used in determining the RDIs:
For Males aged 19 to 30
BMI - 22.5
Height 177cm (70 inches)
Weight 70kg (154lbs)

For Females 19-30
Average BMI - 22.5
Height 177cm (70 inches)
Weight 70kg (154lbs)

nutrient_name adult_rdv unit_name note
Vitamin A 900.0 Micrograms RAE2 (mcg) FDA DV; essential for vision and immunity
Vitamin C 90.0 Milligrams (mg) FDA DV; antioxidant, immune support
Calcium 1300.0 Milligrams (mg) FDA DV; bone health
Iron 18.0 Milligrams (mg) FDA DV; red blood cell production
Vitamin D 20.0 Micrograms (mcg) FDA DV; bone health, calcium balance
Vitamin E 15.0 Milligrams (mg) FDA DV; antioxidant
Vitamin K 120.0 Micrograms (mcg) FDA DV; blood clotting, bone metabolism
Thiamin 1.2 Milligrams (mg) FDA DV; energy metabolism
Riboflavin 1.3 Milligrams (mg) FDA DV; coenzyme in energy production
Niacin 16.0 Milligrams NE5 (mg) FDA DV; energy and cell function
Vitamin B6 1.7 Milligrams (mg) FDA DV; amino acid metabolism
Folate 400.0 Micrograms DFE7 (mcg) FDA DV; DNA synthesis, pregnancy support
Vitamin B12 2.4 Micrograms (mcg) FDA DV; red blood cell formation, nerve function
Biotin 30.0 Micrograms (mcg) FDA DV; cofactor for metabolism
Pantothenic acid 5.0 Milligrams (mg) FDA DV; coenzyme A component
Phosphorus 1250.0 Milligrams (mg) FDA DV; bone health, ATP formation
Iodine 150.0 Micrograms (mcg) FDA DV; thyroid hormone production
Magnesium 420.0 Milligrams (mg) FDA DV; cofactor in 300+ enzymes
Zinc 11.0 Milligrams (mg) FDA DV; immune function, enzyme cofactor
Selenium 55.0 Micrograms (mcg) FDA DV; antioxidant selenoproteins
Copper 0.9 Milligrams (mg) FDA DV; cofactor for enzymes, iron metabolism
Manganese 2.3 Milligrams (mg) FDA DV; cofactor for antioxidant enzymes
Chromium 35.0 Micrograms (mcg) FDA DV; influences insulin function
Molybdenum 45.0 Micrograms (mcg) FDA DV; cofactor for certain enzymes
Chloride 2300.0 Milligrams (mg) FDA DV; electrolyte balance
Potassium 4700.0 Milligrams (mg) FDA DV; blood pressure regulation
Choline 550.0 Milligrams (mg) FDA DV; cell membrane structure, neurotransmission
Protein 50.0 Grams (g) FDA DV; essential macronutrient for tissue repair
Fat 78.0 Grams (g) FDA DV; total dietary fat recommendation
Saturated Fat 20.0 Grams (g) FDA DV; recommended upper limit
Cholesterol 300.0 Milligrams (mg) Older reference DV; limit for heart health
Total Carbohydrates 275.0 Grams (g) FDA DV; total carbs including starch, fiber, sugar
Sodium 2300.0 Milligrams (mg) FDA DV; recommended upper limit for blood pressure
Dietary Fiber 28.0 Grams (g) FDA DV; promotes digestive health
Added Sugars 50.0 Grams (g) FDA DV; limit to reduce chronic disease risk
Carnitine 3000.0 Milligrams (mg) Literature-based; may aid fat metabolism
Lutein 10000.0 Micrograms (mcg) Literature-based ~10 mg for eye health
Lycopene 10000.0 Micrograms (mcg) Literature-based ~10 mg for antioxidant benefits
Energy (Atwater General Factors) 2000.0 Kilocalories (kcal) FDA reference daily intake for calories
Energy (Atwater Specific Factors) 2000.0 Kilocalories (kcal) Same as general; reference daily intake
Solids 2000.0 Grams (g) Estimate of total possible dryness intake
Nitrogen 7.5 Grams (g) Approx. from 50g protein × ~0.16
Fiber, crude (DO NOT USE - Archived) 28.0 Grams (g) Archived measure; replaced by AOAC fiber
Ash 5.0 Grams (g) Approx. typical daily total mineral residue
Energy 2000.0 Kilocalories (kcal) Repeated reference for total caloric intake
Starch 130.0 Grams (g) Likely fraction of total carbs
Sucrose 50.0 Grams (g) Common daily limit suggestion
Glucose 50.0 Grams (g) Typical intake from simple sugars
Fructose 50.0 Grams (g) Found in fruits, sweeteners
Lactose 25.0 Grams (g) From dairy sources
Maltose 25.0 Grams (g) Less common disaccharide
Amylose 50.0 Grams (g) Portion of starch in diet
Amylopectin 50.0 Grams (g) Major branched starch component
Pectin 15.0 Grams (g) Soluble fiber from fruits
Alcohol, ethyl 28.0 Grams (g) ~2 standard drinks/day upper moderate
Pentosan 15.0 Grams (g) Non-cellulosic polysaccharides in plants
Pentoses 10.0 Grams (g) Five-carbon sugars in diet
Hemicellulose 20.0 Grams (g) Plant cell wall fiber component
Cellulose 20.0 Grams (g) Main insoluble plant fiber
pH 7.0 pH (dimensionless) Physiological average; not a true DV
Specific Gravity 1.0 dimensionless Water reference; no official DV
Organic acids 500.0 Milligrams (mg) Combined daily from fruits/veggies
Acetic acid 750.0 Milligrams (mg) Vinegar intake; potential metabolic benefits
Aconitic acid 50.0 Milligrams (mg) Found in citrus, sugarcane
Benzoic acid 50.0 Milligrams (mg) Common in berries; preservative role
Chelidonic acid 30.0 Milligrams (mg) Occasional in certain plant extracts
Chlorogenic acid 200.0 Milligrams (mg) Polyphenol in coffee/tea; antioxidant
Cinnamic acid 50.0 Milligrams (mg) Common in cinnamon, potential antioxidant
Citric acid 500.0 Milligrams (mg) Abundant in citrus fruits
Fumaric acid 50.0 Milligrams (mg) In mushrooms, fermented foods
Galacturonic acid 50.0 Milligrams (mg) Part of pectin structure
Gallic acid 200.0 Milligrams (mg) Key phenolic in tea, fruits, wine
Glycolic acid 30.0 Milligrams (mg) Trace in sugarcane, beets
Isocitric acid 100.0 Milligrams (mg) Minor organic acid in fruits
Lactic acid 200.0 Milligrams (mg) From fermented foods; gut health link
Malic acid 500.0 Milligrams (mg) Common in apples; tart flavor
Oxaloacetic acid 30.0 Milligrams (mg) Intermediate in metabolism
Oxalic acid 100.0 Milligrams (mg) In spinach, rhubarb; can bind minerals
Phytic acid 250.0 Milligrams (mg) From grains/legumes; chelates minerals
Pyruvic acid 50.0 Milligrams (mg) Key metabolic intermediate
Quinic acid 100.0 Milligrams (mg) Coffee, cranberries; metabolism link
Salicylic acid 10.0 Milligrams (mg) Willow bark analog, fruit/veggie intake
Succinic acid 50.0 Milligrams (mg) In fermented beverages
Tartaric acid 200.0 Milligrams (mg) Grapes, wine; antioxidant
Ursolic acid 10.0 Milligrams (mg) Potential muscle, anti-obesity research
Solids, non-fat 1500.0 Grams (g) Estimated dryness minus fat content
Carbohydrate, by summation 275.0 Grams (g) Sum of starch + sugars + fiber
Water 3000.0 Grams (g) Average fluid intake goal ~3 L
Adjusted Nitrogen 7.5 Grams (g) Protein nitrogen factor for labeling
Adjusted Protein 50.0 Grams (g) Official protein DV for labeling
Piperine 10.0 Milligrams (mg) Black pepper compound; may enhance absorption
Mannitol 20.0 Grams (g) Sugar alcohol from mushrooms, sweeteners
Sorbitol 20.0 Grams (g) Sugar alcohol in fruits; sweetener
Caffeine 400.0 Milligrams (mg) Upper moderate intake; stimulant
Theobromine 300.0 Milligrams (mg) Chocolate alkaloid; mild stimulant
Nitrates 300.0 Milligrams (mg) Found in vegetables (beets, spinach)
Nitrites 5.0 Milligrams (mg) Preservative/processed meat; keep low
Nitrosamine,total 0.3 Milligrams (mg) Potential carcinogen; aim to minimize
Sugars, Total 100.0 Grams (g) General limit for dietary sugars
Solids, soluble 500.0 Grams (g) Approx. total dissolved solids potential
Glycogen 50.0 Grams (g) Stored form of glucose in muscle/liver
Fiber, neutral detergent (DO NOT USE - Archived) 28.0 Grams (g) Archived measure replaced by AOAC fiber
Reducing sugars 50.0 Grams (g) Sugars that can donate electrons (e.g. glucose)
Beta-glucans 3.0 Grams (g) Oats/barley fiber for cholesterol-lowering
Oligosaccharides 5.0 Grams (g) Prebiotic carbs (e.g. fructo-oligosaccharides)
Nonstarch polysaccharides 28.0 Grams (g) Portion of dietary fiber
Resistant starch 10.0 Grams (g) Fermented in colon for SCFA production
Carbohydrate, other 20.0 Grams (g) Unspecified carb fraction
Arabinose 5.0 Grams (g) Sugar from hemicellulose in plants
Xylose 5.0 Grams (g) Another hemicellulose-related sugar
Galactose 5.0 Grams (g) Monosaccharide in dairy (lactose breakdown)
Raffinose 5.0 Grams (g) Trisaccharide in beans; prebiotic effect
Stachyose 5.0 Grams (g) Oligosaccharide in legumes
Xylitol 10.0 Grams (g) Sugar alcohol, sweetener alternative
Fiber, total dietary 28.0 Grams (g) FDA DV for total fiber (AOAC)
Lignin 2.0 Grams (g) Non-carb insoluble fiber in plants
Ribose 5.0 Grams (g) Five-carbon sugar; minor dietary role
Fiber, soluble 7.0 Grams (g) Subset of total fiber beneficial for cholesterol
Theophylline 50.0 Milligrams (mg) Tea alkaloid, mild bronchodilator
Fiber, insoluble 21.0 Grams (g) Bulk of fiber for bowel regularity
Total fat (NLEA) 78.0 Grams (g) Matches FDA labeling reference
Total sugar alcohols 50.0 Grams (g) Upper range for polyols to avoid GI issues
Calcium, Ca 1300.0 Milligrams (mg) Same official DV; bone health
Chlorine, Cl 2300.0 Milligrams (mg) Essential electrolyte with sodium
Iron, Fe 18.0 Milligrams (mg) Same official DV for iron
Magnesium, Mg 420.0 Milligrams (mg) Essential mineral cofactor
Phosphorus, P 1250.0 Milligrams (mg) Bone health, energy (ATP)
Potassium, K 4700.0 Milligrams (mg) Linked to healthy blood pressure
Sodium, Na 2300.0 Milligrams (mg) Recommended upper limit
Sulfur, S 900.0 Milligrams (mg) From sulfur-containing amino acids
Zinc, Zn 11.0 Milligrams (mg) Cofactor in numerous enzymes
Chromium, Cr 35.0 Micrograms (mcg) Influences glucose tolerance
Cobalt, Co 5.0 Micrograms (mcg) Trace element in vitamin B12
Copper, Cu 0.9 Milligrams (mg) Needed for iron metabolism, enzymes
Fluoride, F 4.0 Milligrams (mg) AI for adult men; for tooth health
Iodine, I 150.0 Micrograms (mcg) Thyroid hormone synthesis
Manganese, Mn 2.3 Milligrams (mg) Enzyme cofactor (antioxidant)
Molybdenum, Mo 45.0 Micrograms (mcg) Enzyme cofactor
Selenium, Se 55.0 Micrograms (mcg) Antioxidant roles, thyroid function
Vitamin A, IU 3000.0 International Units (IU) ~900 mcg RAE equivalent older measure
Retinol 900.0 Micrograms (mcg) Preformed vitamin A
Vitamin A, RAE 900.0 Micrograms (mcg) Standard measure (retinol activity)
Carotene, beta 3000.0 Micrograms (mcg) Provitamin A carotenoid
Carotene, alpha 3000.0 Micrograms (mcg) Another provitamin A carotenoid
Vitamin E (alpha-tocopherol) 15.0 Milligrams (mg) Official DV antioxidant
Vitamin D (D2 + D3), International Units 800.0 International Units (IU) ~20 mcg; supports bone health
Vitamin D2 (ergocalciferol) 20.0 Micrograms (mcg) Plant-based form of D
Vitamin D3 (cholecalciferol) 20.0 Micrograms (mcg) Animal-based form; potent
25-hydroxycholecalciferol 10.0 Micrograms (mcg) Active D3 metabolite measure
Vitamin D (D2 + D3) 20.0 Micrograms (mcg) Combined total D intake
25-hydroxyergocalciferol 10.0 Micrograms (mcg) Active form of D2
Phytoene 5.0 Milligrams (mg) Carotenoid in tomatoes, etc
Phytofluene 5.0 Milligrams (mg) Carotenoid with antioxidant potential
Carotene, gamma 3.0 Milligrams (mg) Less common carotenoid
Zeaxanthin 2.0 Milligrams (mg) Eye health (macular pigment)
Cryptoxanthin, beta 1.0 Milligrams (mg) Provitamin A in papaya, citrus
Lutein + zeaxanthin 10.0 Milligrams (mg) Often recommended for eye health
Vitamin E (label entry primarily) 15.0 Milligrams (mg) Same alpha-tocopherol DV
Tocopherol, beta 2.0 Milligrams (mg) Less common tocopherol form
Tocopherol, gamma 10.0 Milligrams (mg) Common in many vegetable oils
Tocopherol, delta 2.0 Milligrams (mg) Minor tocopherol fraction
Tocotrienol, alpha 2.0 Milligrams (mg) Found in palm, rice bran oil
Tocotrienol, beta 2.0 Milligrams (mg) Less prevalent form
Tocotrienol, gamma 2.0 Milligrams (mg) Potential cholesterol benefits
Tocotrienol, delta 2.0 Milligrams (mg) Minor but bioactive form
Aluminum, Al 2.0 Milligrams (mg) Common dietary exposure; keep moderate
Antimony, Sb 1.0 Milligrams (mg) Trace contaminant, minimal intake
Arsenic, As 10.0 Micrograms (mcg) Max recommended limit in water/food
Barium, Ba 1.0 Milligrams (mg) Trace intake from foods; no known essential role
Beryllium, Be 0.1 Milligrams (mg) Toxic in high amounts; trace only
Boron, B 1.0 Milligrams (mg) Some research suggests beneficial for bone
Bromine, Br 1.0 Milligrams (mg) No official DV; trace in foods
Cadmium, Cd 1.0 Micrograms (mcg) Toxic heavy metal; keep very low
Gold, Au 1.0 Micrograms (mcg) No known nutritional role
Iron, heme 10.0 Milligrams (mg) Bioavailable iron portion in animal foods
Iron, non-heme 8.0 Milligrams (mg) Plant-based portion of total iron
Lead, Pb 0.0 Milligrams (mg) Avoid entirely if possible
Lithium, Li 1.0 Milligrams (mg) Trace amounts in water; researched for mood
Mercury, Hg 0.0 Milligrams (mg) Neurotoxin; minimize exposure
Nickel, Ni 100.0 Micrograms (mcg) Trace element in diet, ~100–300µg typical
Rubidium, Rb 1.0 Milligrams (mg) Trace in foods; minimal known role
Fluoride - DO NOT USE; use 313 4.0 Milligrams (mg) AI for men; tooth protection
Salt, NaCl 5750.0 Milligrams (mg) Equivalent to ~2300 mg sodium
Silicon, Si 25.0 Milligrams (mg) Linked to collagen/bone health; no official DV
Silver, Ag 1.0 Milligrams (mg) No nutritional role; keep low
Strontium, Sr 1.0 Milligrams (mg) Trace amounts; bone health research
Tin, Sn 2.0 Milligrams (mg) Trace intake from cans, etc
Titanium, Ti 1.0 Milligrams (mg) Often in food colorants; minimal nutritional role
Vanadium, V 10.0 Micrograms (mcg) Insulin-like effects in some studies
Vitamin A, RE 900.0 Micrograms (mcg) Retinol Equivalent measure
Carotene 3000.0 Micrograms (mcg) General provitamin A intake
Vitamin E 15.0 Milligrams (mg) Matches alpha-tocopherol DV
cis-beta-Carotene 3000.0 Micrograms (mcg) Isomer of beta-carotene in some foods
cis-Lycopene 5.0 Milligrams (mg) Isomer fraction of total lycopene ~10 mg
cis-Lutein/Zeaxanthin 5.0 Milligrams (mg) Isomer fraction of total 10 mg
Vitamin C, total ascorbic acid 90.0 Milligrams (mg) FDA DV for ascorbic acid
Vitamin C, reduced ascorbic acid 90.0 Milligrams (mg) Main active form of vitamin C
Vitamin C, dehydro ascorbic acid 90.0 Milligrams (mg) Oxidized form also measured in foods
Niacin from tryptophan, determined 16.0 Milligrams (mg) Part of total niacin equivalents
Niacin equivalent N406 +N407 16.0 Milligrams (mg) Total Niacin (from diet + tryptophan)
Pantothenic acid 5.0 Milligrams (mg) Same official DV; coenzyme A formation
Vitamin B-6, pyridoxine, alcohol form 1.7 Milligrams (mg) One form of B6
Vitamin B-6, pyridoxal, aldehyde form 1.7 Milligrams (mg) Another form of B6
Vitamin B-6, pyridoxamine, amine form 1.7 Milligrams (mg) Third form of B6
Vitamin B-6, N411 + N412 +N413 1.7 Milligrams (mg) Sum of B6 forms on labels
Vitamin B-6 1.7 Milligrams (mg) FDA DV; needed for metabolism
Biotin 30.0 Micrograms (mcg) FDA DV; hair, skin, nails support
Folate, total 400.0 Micrograms (mcg) FDA DV; RBC formation
Vitamin B-12 2.4 Micrograms (mcg) FDA DV; nerve, RBC function
Folate, free 400.0 Micrograms (mcg) Unconjugated folate measure
Choline, total 550.0 Milligrams (mg) Essential for membrane, brain
Inositol 500.0 Milligrams (mg) Literature-based; cell signaling
Inositol phosphate 250.0 Milligrams (mg) Phytates, cell regulation roles
Vitamin K (Menaquinone-4) 120.0 Micrograms (mcg) MK-4 form; bone and coagulation
Vitamin K (Dihydrophylloquinone) 120.0 Micrograms (mcg) Hydrogenated form from some oils
Vitamin K (phylloquinone) 120.0 Micrograms (mcg) Main dietary K from greens
Folic acid 400.0 Micrograms (mcg) Synthetic folate form; spina bifida prevention
Folate, food 400.0 Micrograms (mcg) Naturally occurring in foods
5-methyl tetrahydrofolate (5-MTHF) 400.0 Micrograms (mcg) Active folate form in body
Folate, not 5-MTHF 400.0 Micrograms (mcg) Other folate forms in food
Folate, DFE 400.0 Micrograms (mcg) Dietary folate equivalents
10-Formyl folic acid (10HCOFA) 100.0 Micrograms (mcg) Minor folate form in some foods
5-Formyltetrahydrofolic acid (5-HCOH4) 100.0 Micrograms (mcg) Folinic acid/Leucovorin form
Tetrahydrofolic acid (THF) 100.0 Micrograms (mcg) Base form for folate metabolism
Choline, free 200.0 Milligrams (mg) Part of total choline intake
Choline, from phosphocholine 150.0 Milligrams (mg) Phospholipid-related form
Choline, from phosphotidyl choline 100.0 Milligrams (mg) Common form in lecithin
Choline, from glycerophosphocholine 100.0 Milligrams (mg) Another choline derivative
Betaine 250.0 Milligrams (mg) Homocysteine metabolism (TMG)
Choline, from sphingomyelin 50.0 Milligrams (mg) Minor form in membranes
p-Hydroxy benzoic acid 5.0 Milligrams (mg) Phenolic found in some fruits/spices
Caffeic acid 200.0 Milligrams (mg) Coffee polyphenol; antioxidant
p-Coumaric acid 50.0 Milligrams (mg) Widespread in plants; antioxidant
Ellagic acid 100.0 Milligrams (mg) Berries/pomegranate polyphenol
Ferrulic acid 50.0 Milligrams (mg) (Ferulic) Antioxidant in grains, coffee
Gentisic acid 10.0 Milligrams (mg) Minor phenolic in plants
Tyrosol 10.0 Milligrams (mg) Olive oil phenolic, antioxidant
Vanillic acid 10.0 Milligrams (mg) Vanilla bean phenolic
Phenolic acids, total 500.0 Milligrams (mg) General target for daily polyphenols
Polyphenols, total 1000.0 Milligrams (mg) Many experts suggest ~1g/day for health
Tryptophan 400.0 Milligrams (mg) Essential amino acid, precursor to niacin
Threonine 400.0 Milligrams (mg) Essential amino acid
Isoleucine 500.0 Milligrams (mg) Branched-chain amino acid
Leucine 1000.0 Milligrams (mg) BCAA important for muscle protein synthesis
Lysine 800.0 Milligrams (mg) Essential, supports collagen/bone health
Methionine 300.0 Milligrams (mg) Sulfur-containing essential amino acid
Cystine 300.0 Milligrams (mg) Sulfur-containing amino acid
Phenylalanine 500.0 Milligrams (mg) Essential aromatic amino acid
Tyrosine 500.0 Milligrams (mg) Conditionally essential, neurotransmitter precursor
Valine 500.0 Milligrams (mg) Branched-chain amino acid (BCAA)
Arginine 2000.0 Milligrams (mg) Conditionally essential; nitric oxide precursor
Histidine 400.0 Milligrams (mg) Essential, precursor to histamine
Alanine 2000.0 Milligrams (mg) Nonessential but commonly used in gluconeogenesis
Aspartic acid 2500.0 Milligrams (mg) Nonessential, excitatory neurotransmitter role
Glutamic acid 2500.0 Milligrams (mg) Most abundant amino acid in food proteins
Glycine 2000.0 Milligrams (mg) Conditional; used in collagen, possible health benefits
Proline 1000.0 Milligrams (mg) Important in collagen structure
Serine 500.0 Milligrams (mg) Nonessential amino acid
Hydroxyproline 300.0 Milligrams (mg) Mainly in collagen
Cysteine and methionine(sulfer containig AA) 600.0 Milligrams (mg) Combined sulfur AAs
Phenylalanine and tyrosine (aromatic AA) 1000.0 Milligrams (mg) Combined aromatic AAs
Asparagine 500.0 Milligrams (mg) Nonessential, but widely present
Cysteine 300.0 Milligrams (mg) Sulfur amino acid, conditionally essential
Glutamine 3000.0 Milligrams (mg) Conditionally essential, gut and muscle health
Taurine 500.0 Milligrams (mg) Conditionally essential, many physiological roles
Sugars, added 50.0 Grams (g) FDA recommended limit for added sugars
Sugars, intrinsic 50.0 Grams (g) Naturally occurring in whole foods
Calcium, added 300.0 Milligrams (mg) Fortification example
Iron, added 5.0 Milligrams (mg) Common fortification level
Calcium, intrinsic 1000.0 Milligrams (mg) Naturally present in foods
Iron, intrinsic 13.0 Milligrams (mg) Naturally present portion
Vitamin C, added 30.0 Milligrams (mg) Fortification typical
Vitamin E, added 5.0 Milligrams (mg) Often in cereals, oils
Thiamin, added 0.5 Milligrams (mg) Flour enrichment standard
Riboflavin, added 0.6 Milligrams (mg) Flour enrichment standard
Niacin, added 8.0 Milligrams (mg) Flour enrichment standard
Vitamin B-12, added 1.2 Micrograms (mcg) Fortification in cereals
Vitamin C, intrinsic 60.0 Milligrams (mg) Naturally occurring in fruits/veggies
Vitamin E, intrinsic 10.0 Milligrams (mg) Naturally in nuts, seeds, oils
Thiamin, intrinsic 0.7 Milligrams (mg) Naturally in whole grains, meats
Riboflavin, intrinsic 0.8 Milligrams (mg) Naturally in dairy, eggs
Niacin, intrinsic 12.0 Milligrams (mg) Naturally in meats, legumes
Vitamin B-12, intrinsic 1.8 Micrograms (mcg) Naturally in animal products
Cholesterol 300.0 Milligrams (mg) Older DV limit for heart health
Glycerides 20.0 Grams (g) Major portion of dietary fats (triglycerides)
Phospholipids 3.0 Grams (g) Cell membrane components
Glycolipids 2.0 Grams (g) Less common lipid class
Fatty acids, total trans 2.0 Grams (g) WHO suggests <1% energy from trans fat
Fatty acids, total saturated 20.0 Grams (g) FDA DV upper limit
SFA 4:0 1.0 Grams (g) Butyric acid, from dairy fat
SFA 6:0 1.0 Grams (g) Caproic acid, dairy/coconut fat
SFA 8:0 1.0 Grams (g) Caprylic acid, coconut oil
SFA 10:0 1.0 Grams (g) Capric acid, coconut oil
SFA 12:0 1.0 Grams (g) Lauric acid, coconut oil
SFA 14:0 2.0 Grams (g) Myristic acid, dairy, coconut
SFA 16:0 7.0 Grams (g) Palmitic acid, common in meats, dairy
SFA 18:0 3.0 Grams (g) Stearic acid, cocoa butter
SFA 20:0 0.5 Grams (g) Arachidic acid, peanut oil
MUFA 18:1 15.0 Grams (g) Oleic acid, olive oil, avocado
PUFA 18:2 12.0 Grams (g) Linoleic acid (omega-6)
PUFA 18:3 1.6 Grams (g) Alpha-linolenic acid (ALA, omega-3)
PUFA 20:4 0.3 Grams (g) Arachidonic acid, animal fats
PUFA 22:6 n-3 (DHA) 0.25 Grams (g) Brain-healthy omega-3
SFA 22:0 0.1 Grams (g) Behenic acid, peanut/canola trace
MUFA 14:1 0.2 Grams (g) Myristoleic acid, rare
MUFA 16:1 2.0 Grams (g) Palmitoleic acid, fish oil, macadamia
PUFA 18:4 0.5 Grams (g) Stearidonic acid, certain seed oils
MUFA 20:1 0.5 Grams (g) Gadoleic acid, fish oils
PUFA 20:5 n-3 (EPA) 0.25 Grams (g) Omega-3 from fish, ~250 mg
MUFA 22:1 0.1 Grams (g) Erucic acid, canola/rapeseed (low)
PUFA 22:5 n-3 (DPA) 0.25 Grams (g) Intermediate omega-3 in fish oils
TFA 14:1 t 0.1 Grams (g) Trans isomer, keep low
Phytosterols 2000.0 Milligrams (mg) ~2 g can help lower LDL cholesterol
Ergosterol 2.0 Milligrams (mg) Fungal sterol (precursor to D2)
Stigmasterol 20.0 Milligrams (mg) Plant sterol in legumes, seeds
Campesterol 20.0 Milligrams (mg) Plant sterol in many vegetables
Brassicasterol 2.0 Milligrams (mg) Common in canola oil
Beta-sitosterol 400.0 Milligrams (mg) Major dietary phytosterol
Campestanol 5.0 Milligrams (mg) Hydrogenated sterol form
Unsaponifiable matter (lipids) 200.0 Milligrams (mg) Sterols, hydrocarbons leftover after saponification
Fatty acids, other than listed 5.0 Grams (g) All minor/unspecified fatty acids
Fatty acids, total monounsaturated 20.0 Grams (g) General recommended intake range
Fatty acids, total polyunsaturated 20.0 Grams (g) General recommended intake range
Beta-sitostanol 10.0 Milligrams (mg) Stanol form; LDL-lowering potential
Delta-7-avenasterol 10.0 Milligrams (mg) Minor sterol in some seeds/oils
Delta-5-avenasterol 10.0 Milligrams (mg) Minor sterol in seeds
Alpha-spinasterol 10.0 Milligrams (mg) Sterol in leafy vegetables
Phytosterols, other 50.0 Milligrams (mg) Covers any unlisted plant sterols
SFA 15:0 0.5 Grams (g) Odd-chain SFA in dairy
SFA 17:0 0.5 Grams (g) Odd-chain SFA, minimal in ruminant fats
SFA 24:0 0.1 Grams (g) Lignoceric acid, peanuts
Wax Esters (Total Wax) 0.5 Grams (g) Bee/beetle waxes, minor dietary presence
TFA 16:1 t 0.2 Grams (g) Trans palmitoleic acid
TFA 18:1 t 0.5 Grams (g) Trans oleic acid; keep minimal
TFA 22:1 t 0.1 Grams (g) Trans erucic acid, very minimal
TFA 18:2 t not further defined 0.1 Grams (g) Various trans-linoleic isomers
PUFA 18:2 i 0.1 Grams (g) Isomeric forms, minor
PUFA 18:2 t,c 0.1 Grams (g) Conjugated or partially hydrogenated forms
PUFA 18:2 c,t 0.1 Grams (g) Another partial hydrogenation isomer
TFA 18:2 t,t 0.1 Grams (g) Trans-trans linoleic acid
PUFA 18:2 CLAs 0.5 Grams (g) Conjugated linoleic acids in dairy, meat
MUFA 24:1 c 0.1 Grams (g) Nervonic acid, in seed oils
PUFA 20:2 n-6 c,c 0.2 Grams (g) Eicosadienoic acid, minor in some plants
MUFA 16:1 c 2.0 Grams (g) Palmitoleic acid cis form
MUFA 18:1 c 15.0 Grams (g) Oleic acid cis form (olive oil)
PUFA 18:2 n-6 c,c 12.0 Grams (g) Linoleic acid main dietary omega-6
MUFA 22:1 c 0.1 Grams (g) Erucic acid cis form, low in modern canola
Fatty acids, saturated, other 0.5 Grams (g) Misc. saturates not separately listed
Fatty acids, monounsat., other 2.0 Grams (g) Misc. MUFAs not separately listed
Fatty acids, polyunsat., other 2.0 Grams (g) Misc. PUFAs not separately listed
PUFA 18:3 n-6 c,c,c 0.5 Grams (g) Gamma-linolenic acid (GLA)
SFA 19:0 0.1 Grams (g) Nonadecanoic acid, rare
MUFA 17:1 0.1 Grams (g) Heptadecenoic acid, minor in ruminant fat
PUFA 16:2 0.1 Grams (g) Hexadecadienoic, very minor
PUFA 20:3 0.2 Grams (g) Dihomo-gamma-linolenic acid (DHGLA)
Fatty acids, total sat., NLEA 20.0 Grams (g) Same as general sat. fat DV
Fatty acids, total monounsat., NLEA 20.0 Grams (g) Same as general MUFA estimate
Fatty acids, total polyunsat., NLEA 20.0 Grams (g) Same as general PUFA estimate
Fatty acids, total trans-monoenoic 2.0 Grams (g) Total trans MUFA recommended to stay low
Fatty acids, total trans-dienoic 0.2 Grams (g) Minor trans forms
Fatty acids, total trans-polyenoic 0.2 Grams (g) Minor trans forms
SFA 13:0 0.1 Grams (g) Tridecanoic acid, rare
MUFA 15:1 0.1 Grams (g) Pentadecenoic acid, trace in dairy
PUFA 22:2 0.2 Grams (g) Docosadienoic acid, minor in marine oils
SFA 11:0 0.1 Grams (g) Undecanoic acid, very rare
ORAC, Hydrophyllic 1000.0 µmol TE Oxygen Radical Absorbance for water-soluble fraction
ORAC, Lipophillic 500.0 µmol TE Fat-soluble antioxidant capacity measure
ORAC, Total 1500.0 µmol TE Combined hydrophilic + lipophilic capacity
Total Phenolics 1000.0 Milligrams gallic acid equiv. Research-based daily polyphenol goal ~1g
Daidzein 10.0 Milligrams (mg) Soy isoflavone; studied for bone/menopause
Genistein 10.0 Milligrams (mg) Soy isoflavone with phytoestrogenic effects
Glycitein 5.0 Milligrams (mg) Another soy isoflavone
Isoflavones 30.0 Milligrams (mg) Sum of soy isoflavones commonly studied
Biochanin A 5.0 Milligrams (mg) Red clover isoflavone
Formononetin 5.0 Milligrams (mg) Red clover isoflavone precursor
Coumestrol 1.0 Milligrams (mg) Legume coumarin with estrogenic effect
Flavonoids, total 500.0 Milligrams (mg) General target for daily flavonoid intake
Anthocyanidins 200.0 Milligrams (mg) Berries, colored fruits (antioxidant)
Cyanidin 50.0 Milligrams (mg) Common anthocyanin in dark berries
Proanthocyanidin (dimer-A linkage) 10.0 Milligrams (mg) Cranberry tannins
Proanthocyanidin monomers 50.0 Milligrams (mg) Catechin/epicatechin in chocolate, tea
Proanthocyanidin dimers 50.0 Milligrams (mg) Common condensed tannins
Proanthocyanidin trimers 50.0 Milligrams (mg) Larger condensed tannins
Proanthocyanidin 4-6mers 50.0 Milligrams (mg) Extended tannin chains
Proanthocyanidin 7-10mers 50.0 Milligrams (mg) Even bigger tannin structures
Proanthocyanidin polymers (>10mers) 50.0 Milligrams (mg) High polymer tannins in grapes, cocoa
Delphinidin 50.0 Milligrams (mg) Blue/purple anthocyanin
Malvidin 50.0 Milligrams (mg) Red/blue anthocyanin (wine)
Pelargonidin 50.0 Milligrams (mg) Red pigment (strawberries)
Peonidin 50.0 Milligrams (mg) Red/purple pigment in berries
Petunidin 50.0 Milligrams (mg) Purple pigment in berries
Flavans, total 100.0 Milligrams (mg) Includes catechins, procyanidins, etc
Catechins, total 300.0 Milligrams (mg) Green tea range for antioxidant effect
Catechin 50.0 Milligrams (mg) Flavan-3-ol in tea/chocolate
Epigallocatechin 50.0 Milligrams (mg) EGC in tea
Epicatechin 50.0 Milligrams (mg) Cocoa, tea flavanol
Epicatechin-3-gallate 50.0 Milligrams (mg) ECG in green tea
Epigallocatechin-3-gallate 100.0 Milligrams (mg) EGCG main green tea antioxidant
Procyanidins, total 100.0 Milligrams (mg) Cocoa, grapes, apples
Theaflavins 50.0 Milligrams (mg) Black tea polyphenols
Thearubigins 100.0 Milligrams (mg) Black tea polymeric pigments
Flavanones, total 100.0 Milligrams (mg) Citrus polyphenols
Eriodictyol 20.0 Milligrams (mg) Citrus flavanone
Hesperetin 50.0 Milligrams (mg) Orange/tangerine flavanone
Isosakuranetin 10.0 Milligrams (mg) Citrus, herbal teas
Liquiritigenin 10.0 Milligrams (mg) Licorice root flavanone
Naringenin 50.0 Milligrams (mg) Grapefruit major flavanone
Flavones, total 50.0 Milligrams (mg) Parsley, celery, chamomile components
Apigenin 10.0 Milligrams (mg) Parsley, chamomile flavone
Chrysoeriol 10.0 Milligrams (mg) Flavone in celery, herbs
Diosmetin 10.0 Milligrams (mg) Citrus peel flavone
Luteolin 10.0 Milligrams (mg) Celery, green peppers
Nobiletin 20.0 Milligrams (mg) Citrus peel polymethoxyflavone
Sinensetin 20.0 Milligrams (mg) Another citrus peel flavone
Tangeretin 20.0 Milligrams (mg) Citrus polymethoxyflavone
Flavonols, total 100.0 Milligrams (mg) Onions, kale, apples, tea
Isorhamnetin 20.0 Milligrams (mg) Derived from quercetin methylation
Kaempferol 20.0 Milligrams (mg) Leafy greens, broccoli
Limocitrin 10.0 Milligrams (mg) Less common flavonol
Myricetin 20.0 Milligrams (mg) Berries, tea, red wine
Quercetin 50.0 Milligrams (mg) Onions, apples, major dietary flavonol
Theogallin 20.0 Milligrams (mg) Polyphenol in tea
Theaflavin -3,3’ -digallate 20.0 Milligrams (mg) Potent black tea polyphenol
Theaflavin -3’ -gallate 10.0 Milligrams (mg) Another theaflavin derivative
Theaflavin -3 -gallate 10.0 Milligrams (mg) Another black tea compound
(+) -Gallo catechin 30.0 Milligrams (mg) Tea/cocoa catechin isomer
(+)-Catechin 3-gallate 30.0 Milligrams (mg) Gallated catechin in tea
(+)-Gallocatechin 3-gallate 50.0 Milligrams (mg) Similar to EGCG, tea polyphenol
Mannose 5.0 Grams (g) Monosaccharide in fruits, legumes
Triose 5.0 Grams (g) Three-carbon sugars, minimal in diet
Tetrose 5.0 Grams (g) Four-carbon sugars, minimal
Other Saccharides 20.0 Grams (g) Misc. unclassified sugars
Inulin 10.0 Grams (g) Prebiotic fiber from chicory, onions
PUFA 18:3 n-3 c,c,c (ALA) 1.6 Grams (g) Plant omega-3 from flax, chia
PUFA 20:3 n-3 0.2 Grams (g) Eicosatrienoic acid, minor n-3
PUFA 20:3 n-6 0.2 Grams (g) Dihomo-gamma-linolenic acid
PUFA 20:4 n-3 0.2 Grams (g) Eicosatetraenoic acid (rare)
PUFA 20:4 n-6 0.3 Grams (g) Arachidonic acid, from animal products
PUFA 18:3i 0.2 Grams (g) Alternative isomers of linolenic acid
PUFA 21:5 0.2 Grams (g) Heneicosapentaenoic acid (rare)
PUFA 22:4 0.2 Grams (g) Adrenic acid, minor in animals
MUFA 18:1-11 t (18:1t n-7) 0.5 Grams (g) Trans-vaccenic acid, partial ruminant fat
MUFA 18:1-11 c (18:1c n-7) 2.0 Grams (g) Cis-vaccenic acid, minor in ruminants
PUFA 20:3 n-9 0.2 Grams (g) Mead acid, from essential fatty acid deficiency
Total Sugars 100.0 Grams (g) Sum of all dietary monosaccharides/disaccharides
SFA 5:0 0.1 Grams (g) Valeric acid in trace amounts
SFA 7:0 0.1 Grams (g) Heptanoic acid, very rare
SFA 9:0 0.1 Grams (g) Pelargonic acid, trace in goat milk
SFA 21:0 0.1 Grams (g) Heneicosanoic acid, extremely rare
SFA 23:0 0.1 Grams (g) Tricosanoic acid, rare in peanuts
MUFA 12:1 0.1 Grams (g) Lauroleic acid, minimal
MUFA 14:1 c 0.2 Grams (g) Myristoleic, small amounts in dairy
MUFA 17:1 c 0.1 Grams (g) Heptadecenoic acid, ruminant fat
TFA 17:1 t 0.1 Grams (g) Trans heptadecenoic, keep low
MUFA 20:1 c 0.2 Grams (g) Gadoleic acid, fish oils/minor in canola
TFA 20:1 t 0.1 Grams (g) Trans eicosenoic, extremely minor
MUFA 22:1 n-9 0.1 Grams (g) Erucic acid (22:1) in canola rapeseed
MUFA 22:1 n-11 0.1 Grams (g) Cetoleic acid, fish oils
PUFA 18:2 c 12.0 Grams (g) Linoleic acid (cis), common in plant oils
TFA 18:2 t 0.1 Grams (g) Trans-linoleic, formed in partial hydrogenation
PUFA 18:3 c 1.6 Grams (g) Commonly ALA, alpha-linolenic
TFA 18:3 t 0.1 Grams (g) Trans-linolenic acid, partial hydrogenation
PUFA 20:3 c 0.2 Grams (g) Generic eicosatrienoic acid, minor
PUFA 22:3 0.2 Grams (g) Docosatrienoic acid, rare
PUFA 20:4c 0.3 Grams (g) Arachidonic acid (AA) in meats
PUFA 20:5c 0.25 Grams (g) EPA, beneficial omega-3 from fish
PUFA 22:5 c 0.25 Grams (g) DPA, another long-chain omega-3
PUFA 22:6 c 0.25 Grams (g) DHA, important for brain/eye
PUFA 20:2 c 0.2 Grams (g) Eicosadienoic acid, minor
Proximate 100.0 Percent (%) Represents approximate sum of macronutrients
trans-beta-Carotene 3000.0 Micrograms (mcg) Isomeric form of beta-carotene
trans-Lycopene 5000.0 Micrograms (mcg) Isomeric form in tomatoes (~5 mg)
Cryptoxanthin, alpha 1000.0 Micrograms (mcg) Provitamin A in orange fruits
Total dietary fiber (AOAC 2011.25) 28.0 Grams (g) Modern standard fiber measure
Insoluble dietary fiber (IDF) 20.0 Grams (g) Cellulose, some hemicellulose, lignin
Soluble dietary fiber (SDFP+SDFS) 8.0 Grams (g) Gel-forming or fermentable fraction
Soluble dietary fiber (SDFP) 4.0 Grams (g) Polysaccharide fraction
Soluble dietary fiber (SDFS) 4.0 Grams (g) Low molecular weight fraction
High Molecular Weight Dietary Fiber (HMWDF) 20.0 Grams (g) Cellulose, some hemicellulose
Carbohydrates 275.0 Grams (g) Same as total carbs DV
Other carotenoids 5.0 Milligrams (mg) Sum of lesser-known carotenoids
Tocopherols and tocotrienols 20.0 Milligrams (mg) Sum of all vitamin E forms
Amino acids 50.0 Grams (g) Protein sub-components sum
Minerals 100.0 Percent (%) Combined mineral fraction labeling
Lipids 78.0 Grams (g) Sum of fats, matching total fat DV
Proximates 403.0 Grams (g) Sum of water, protein, lipid, carbs, ash
Vitamins and Other Components 100.0 Percent (%) Sum of all vitamins, etc
Total Tocopherols 15.0 Milligrams (mg) Sum of alpha, beta, gamma, delta forms
Total Tocotrienols 5.0 Milligrams (mg) Sum of alpha, beta, gamma, delta tocotrienols
Stigmastadiene 2.0 Milligrams (mg) Steroidal hydrocarbon in some oils
Delta-7-Stigmastenol 2.0 Milligrams (mg) Rare sterol variant
Daidzin 10.0 Milligrams (mg) Glycoside form of daidzein in soy
Genistin 10.0 Milligrams (mg) Glycoside form of genistein in soy
Glycitin 5.0 Milligrams (mg) Glycoside form of glycitein in soy
Ergothioneine 5.0 Milligrams (mg) Mushroom antioxidant, possible benefits
Beta-glucan 3.0 Grams (g) Cholesterol-lowering (oats/barley)
Vitamin D4 10.0 Micrograms (mcg) Rare fungal D form
Ergosta-7-enol 1.0 Milligrams (mg) Fungal sterol intermediate
Ergosta-7,22-dienol 1.0 Milligrams (mg) Another fungal sterol
Ergosta-5,7-dienol 1.0 Milligrams (mg) Precursor to ergosterol in fungi
Verbascose 5.0 Grams (g) Raffinose family oligosaccharide in legumes
Low Molecular Weight Dietary Fiber (LMWDF) 3.0 Grams (g) Fraction of soluble fiber
Vitamin A 900.0 Micrograms RAE2 (mcg) Essential for vision, immune function
Glutathione 100.0 Milligrams (mg) Cellular antioxidant from diet

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