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
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:
-
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.
-
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.
-
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.
-
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.
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:
-
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 -
USDA FNDDS - 11,848 foods
- Current primary USDA whole foods database
- Well-vetted across nutrients
- Becoming the new gold standard for nutrition data -
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 -
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.
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:
- Meets all nutrient requirements (>100% DV)
- Minimizes total volume
- Minimizes total calories
- 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:
$$\sum_{i} n_{ij} x_i \geq 100\% \quad \forall j$$
-
Volume limit:
$$\sum_{i} v_i x_i \leq V_{max}$$
where $V_{max}$ is maximum comfortable daily volume -
Calorie limits:
$$2000 \leq \sum_{i} c_i x_i \leq 2500$$
to stay within healthy daily range -
Binary selection:
$$x_i \in {0,1} \quad \forall i$$
This is NP-hard, but we can solve it using dynamic programming:
-
Create a table $dp[i][w]$ representing the best nutrient coverage using first $i$ items within weight $w$
-
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]
- 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
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.








Appendix
RDVs
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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