fw190 nutrition

Chapter

8

Nutrition

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Nutrition (1)

Ahead: Nutritional Requirements:

Components of a Healthy Diet Nutritional Guidelines:

Planning Your Diet Nutritional Planning:

Making Informed Choices about Food

A Personal Plan: Applying Nutritional Principles

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Nutritional Requirements: Components of a Healthy Diet Nutrition: science of food and how the body

uses it in health and disease Essential nutrients: substances the body must

get from foods, because it cannot manufacture them at all or not fast enough to meet its needs The body requires about 45 essential nutrients These include proteins, fats, carbohydrates,

vitamins, minerals, and water


TABLE 8.1The Six Classes of Essential Nutrients

NUTRIENT FUNCTION MAJOR SOURCES

Proteins(4 calories/gram)

Form important parts of muscles, bone, blood, enzymes, some hormones, and cell membranes; repair tissue; regulate water and acid-base balance; help in growth; supply energy

Meat, fish, poultry, eggs, milk, legumes, nuts

Carbohydrates (4 calories/gram)

Supply energy to cells in brain, nervous system, and blood; supply energy to muscles during exercise

Grains (breads and cereals), fruits, vegetables, milk

Fats(9 calories/gram)

Supply energy; insulate, support, and cushion organs: provide medium for absorption of fat-soluble vitamins

Animal foods, grains, nuts, seeds, fish, vegetables

Vitamins Promote (initiate or speed up) specific chemical reactions within cells

Abundant in fruits, vegetables, and grains; also found in meat and dairy products

Minerals Help regulate body functions; aid in growth and maintenance of body tissues; act as catalysts for release of energy

Found in most food groups

Water Makes up 50-60% of body weight; provides medium for chemical reactions; transports chemicals; regulates temperature; removes waste products

Fruits, vegetables, liquids


Nutritional Requirements: Components of a Healthy Diet (2)

Macronutrient: essential nutrient required by the body in relatively large amounts

Micronutrient: essential nutrient required by the body in minute amounts

Digestion: process of breaking down foods into compounds the gastrointestinal tract can absorb and the body can use


FIGURE 8.1The digestive system

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Calories

Kilocalorie: measure of energy content in food; 1 kilocalorie represents the amount of heat needed to raise the temperature of 1 liter of water 1°C; commonly referred to as calorie A person needs about 2,000 kcals per day to meet

their energy needs Three nutrients provide energy: protein (4 kcal/g),

fats (9 kcal/g), and carbohydrates (4 kcal/g)


Proteins—The Basis of Body Structure (1)

Protein: essential nutrient that forms important parts of the body’s main structures (muscles and bones) as well as blood, enzymes, hormones, and cell membranes; also provides energy

Amino acids: building blocks of proteins



Complete and incomplete proteins Foods are “complete” protein sources if they supply

all nine essential amino acids▪ Meat, fish, poultry, eggs, milk, cheese, and soy products

“Incomplete” protein sources provide fewer amino acids

▪ Plant sources such as beans, peas, and nuts▪ Legumes: vegetables like dried beans and

peas that are high in fiber and provide protein



Recommended protein intake Adequate daily intake of protein for adults is

0.8 gram per kilogram of body weight The recommended range for intake is 10–35% of

total daily calories▪ Most Americans get sufficient protein▪ Experts recommend focusing on low-fat choices to reduce

calorie intake


TABLE 8.3Protein Content of Common Food Items

ITEM PROTEIN (GRAMS)

3 ounces lean meat, poultry, or fish 20-27

cup tofu 20

1 cup baked/black cooked beans 13-15

1 container (6 oz) yogurt 6-8

1 ounce blue/camembert cheese 6

1/2-1 cup cereals 1-6

1 egg cooked 6

1 cup ricotta cheese 28

1 cup milk 9

1 ounce nuts 2-6

SOURCE: U.S. Department of Agriculture, Agricultural Research Service. 2015. USDA National Nutrient Database for Standard Reference, Release 27. Nutrient Data Laboratory Home Page. (http://www.ars.usda.gov/ba/bhnrc/ndl retrieved June 24, 2015).


http://www.ars.usda.gov/ba/bhnrc/ndl

Fats—Essential in Small Amounts

Fats (lipids) are the most calorie-dense form of energy (9 calories per gram) Linoleic acid and alpha-linolenic acid Types and sources of fat

▪ Saturated fats: fatty acids found mostly in animal products and tropical oils; usually solid at room temperature

▪ Unsaturated fats: fatty acids found primarily in plant foods; usually liquid at room temperature▪ Monounsaturated▪ Polyunsaturated


Types and Sources of Fat (1)

Hydrogenation: process by which hydrogens are added to unsaturated fats, increasing degree of saturation and turning liquid oils into solid fats

Hydrogenation produces a mixture of saturated fatty acids and standard and trans forms of unsaturated fatty acids


Types and Sources of Fat (2)

Trans fatty acid (trans fat): unsaturated fatty acid produced during the process of hydrogenation Trans fats have an atypical shape that affects

their chemical activity Cholesterol: waxy substance found in blood

and cells and needed for synthesis of cell membranes, vitamin D, and hormones


Fats and Health

Low-density lipoprotein (LDL): blood fat that transports cholesterol to organs and tissues; excess amounts cause accumulation of fatty deposits on artery walls

High-density lipoprotein (HDL): blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease


TABLE 8.4Types of Fatty Acids

TYPE OF FATTY ACID FOUND IN*

Saturated • Animal fats (especially fatty meats and poultry fat and skin)• Butter, cheese, and other high-fat dairy products• Palm and coconut oils

Trans • Some frozen pizza• Some types of popcorn• Deep-fried fast foods• Stick margarines, shortening• Packaged cookies and crackers• Processed snacks and sweets

Monounsaturated • Olive, canola, and safflower oils• Avocados, olives• Peanut butter (without added fat)• Many nuts, including almonds, cashews, pecans, and pistachios

Polyunsaturated—Omega-3† • Fatty fish, including salmon, white albacore tuna, mackerel, anchovies, and sardines• Compared to fish, lesser amounts are found in walnut, flaxseed, canola, and soybean oils; tofu;

walnuts; flaxseeds: and dark green leafy vegetables

Polyunsaturated—Omega-6† • Corn, soybean, and cottonseed oils (often used in margarine, mayonnaise, and salad dressings)

*Food fats contain a combination of types of fatty acids in various proportions. For example, canola oil is composed mainly of monounsaturated fatty acids (62%) but also contains polyunsaturated (32%) and saturated (6%) fatty acids.†The essential fatty acids are polyunsaturated: linoleic acid is an omega-6 fatty acid and alpha-linolenic acid is an omega-3 fatty acid.


Carbohydrates—A Key Source of Energy Carbohydrate: supplies energy to body cells

Essential nutrient Sugars, starches, and dietary fiber are

carbohydrates


Simple and Complex Carbohydrates Simple carbohydrates are single sugar

molecules (monosaccharides) and double sugars (disaccharides)

Complex carbohydrates include starches and most types of dietary fiber

During digestion the body breaks carbohydrates into simple sugar molecules Glucose: a simple sugar that is the body’s basic fuel Glycogen: a starch stored in the liver and muscles


TABLE 8.5Simple and Complex Carbohydrates in Food

SIMPLE CARBOHYDRATES ("SUGARS")

Single sugar molecules (monosaccharides)

▪ Glucose (common in foods)▪ Fructose (fruits)▪ Galactose (milk)

Double sugar molecules (disaccharides; pairs of single sugars)

▪ Sucrose or table sugar (fructose + glucose)

▪ Maltose or malt sugar (glucose + glucose)

▪ Lactose or milk sugar (galactose + glucose)

COMPLEX CARBOHYDRATES

Starches (long, complex chains of sugar molecules)

▪ grains (wheat, rye, rice, oats, barley, millet)

▪ legumes (dry beans, peas, and lentils)

▪ tubers and other vegetables (potatoes, yams, corn)

Fiber (nondigestible carbohydrates)

▪ soluble (oats, barley, legumes, some fruits and vegetables)

▪ insoluble (wheat bran, vegetables, whole grains)

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Refined Carbohydratesversus Whole Grains (1)

Complex carbohydrates are further divided into refined carbohydrates and unrefined or whole grains

Refined carbohydrates usually retain the calories of their unrefined counterparts Tend to be much lower in fiber, vitamins, minerals,

and other beneficial compounds


Refined Carbohydratesversus Whole Grains (2)

Unrefined carbohydrates tend to take longer to chew and digest than refined ones Generally enter bloodstream more slowly Consumption of whole grains is linked to reduced

risk of heart disease, diabetes, and cancer Play important role in gastrointestinal health and

body weight management


FIGURE 8.2The parts of a whole grain kernel


Glycemic Index and Glycemic Response Insulin and glucose levels rise and fall

following a meal or snack containing any type of carbohydrate Glycemic index: measure of how a particular food

affects blood glucose levels For people with such health concerns as diabetes,

glycemic index may be an important consideration in choosing foods


Added Sugars

Sugars added by food manufacturers or individuals

“Empty calories” Food high in added sugar are generally high in

calories and low in nutrients and fiber Add 250–300 calories to typical daily American diet

Sweetened beverages supply nearly half of all added sugars

© Diana Haronis / Getty Images


Fiber—A Closer Look (1)

Dietary fiber: nondigestible carbohydrates and lignin that are present in plants Soluble (viscous) fiber: fiber that dissolves in water

or is broken down by bacteria in the large intestine Insoluble fiber: fiber that does not dissolve in water

and is not broken down by bacteria in the large intestine


Fiber—A Closer Look (2)

Functional fiber: nondigestible carbohydrates either isolated from natural sources or synthesized May be added to foods and dietary supplements

Total fiber: total amount of dietary fiber and functional fiber in your diet


Sources of Fiber

All plant foods contain some dietary fiber Fruits, legumes, oats (especially oat bran), and

barley all contain fiber that help lower blood glucose and cholesterol levels

Processing of packaged foods can remove fiber

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Vitamins—Organic Micronutrients (1)

Vitamins: carbon-containing substances needed in small amounts to help promote and regulate chemical reactions and processes in the body

Humans need 13 vitamins 4 are fat-soluble (A, D, E, and K) 9 are water-soluble (C and the B vitamins; thiamin,

riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid)



Functions of vitamins Vitamins help chemical reactions; contribute to

production of red blood cells and maintenance of nervous, skeletal, and immune systems; and act as antioxidants

Antioxidant: substance that protects from breakdown of body constituents by free radicals; antioxidants’ actions include binding oxygen, donating electrons to free radicals, and repairing damage to molecules



Sources of vitamins Abundant in fruits, vegetables, and grains

Vitamin deficiencies and excesses Deficiency diseases are relatively rare in the

United States However, many Americans consume lower-than-

recommended amounts of several vitamins Extra vitamins in the diet can also be harmful


Minerals: Inorganic Micronutrients

Minerals: inorganic compounds needed in relatively small amounts for regulation, growth, and maintenance of body tissues and functions 17 essential minerals Anemia: deficiency in the oxygen-carrying material

in the red blood cells Osteoporosis: condition in which the bones

become thin and brittle and break easily; due largely to insufficient calcium intake


Water—Vital but Often Ignored

Water is major component in foods and the human body Person can live up to 50 days without food Person can only live a few days without water

Water is used in digestion and absorption of food

Water is the medium in which most chemical reactions in the body take place


Other Substances in Food (1)

Antioxidants Found in many fruits and vegetables Can help block formation and action of free radicals

and help repair the damage they cause Free radical: electron-seeking compound that can

react with fats, proteins, and DNA, damaging cell membranes and mutating genes in its search for electrons; produced through chemical reactions in the body and by exposure to environmental factors


Other Substances in Food (2)

Phytochemicals Phytochemical: naturally-occurring substance

found in plant foods that may help prevent and treat chronic diseases such as heart disease and cancer

▪ Phyto means “plant” Cruciferous vegetables: vegetables of the cabbage

family, including cabbage, broccoli, brussels sprouts, kale, and cauliflower

▪ The flower petals of these plants form the shape of a cross, hence the name


Nutritional Guidelines: Planning Your Diet (1)

Dietary Reference Intakes (DRIs): 4 types of nutrient standards Levels of intake adequate to prevent nutrient

deficiencies and reduce risk of chronic disease▪ Adequate Intake (Al)▪ Estimated Average Requirement (EAR)▪ Recommended Dietary Allowance (RDA)

Maximum daily intake that is unlikely to cause health problems

▪ Tolerable Upper Intake Level (UL)


Nutritional Guidelines: Planning Your Diet (2)

Daily Values: simplified version of the RDAs used on food labels; includes values for nutrients with no established RDA Based on a 2000-calorie diet


TABLE 8.2Goals for Protein, Fat, and Carbohydrate Intake in Adults

MACRONUTRIENTDAILY ADEQUATE

INTAKES FOR MENDAILY ADEQUATE

INTAKES FOR WOMEN

ACCEPTABLE MACRONUTRIENT

DISTRIBUTION RANGES (PERCENT OF TOTAL DAILY

CALORIES)

Protein* 56 grams 46 grams 10-35%

Fat Linoleic acid: 17 gramsAlpha-linolenic acid: 1.6 grams

Linoleic acid: 12 gramsAlpha-linolenic acid: 1.1 grams

20-35% (total)

Carbohydrate 130 grams 130 grams 45-65%

*Protein intake goals can be calculated more specifically by multiplying your body weight in pounds by 0.36.NOTE: Individuals can allocate total daily energy intake among the three classes of macronutrients to suit individual preferences. To translate percentage goals into daily intake goals expressed in calories and grams, multiply the appropriate percentages by total daily energy intake and then divide the results by the corresponding calories per gram. For example, a fat limit of 35% applied to a 2,200-calorie diet would be calculated as follows: 0.35 x 2200 = 770 calories of total fat; 770 + 9 calories per gram = 86 grams of total fat.SOURCE: Recommendations from Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2002/2005). The report may be accessed via www.nap.edu.


http://www.nap.edu/

Should You Take Supplements?

Supplements lack the potentially beneficial synergistic balance of nutrients, phytochemicals, and fiber

Food and Nutrition Board recommends supplements for the following groups: Women capable of

becoming pregnant People over age 50 Smokers

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Dietary Guidelines for Americans (1)

Dietary Guidelines for Americans: general principles of good nutrition intended to help prevent certain diet-related diseases

2015 Dietary Guidelines Advisory Committee developed three eating patterns that can be used as the basis of a healthy diet Healthy U.S.-Style Pattern Healthy Vegetarian Pattern Healthy Mediterranean-Style Pattern



The 2015 Dietary Guidelines Advisory Committee identified nutrients that Americans tend to over- or under-consume Added sugars: should be no more than 10% of daily

calories Fats: guidelines focus on limiting saturated and

trans fats rather than overall fat intake Sodium: aim for no more that 2,300 mg a day Shortfall nutrients: deficits of calcium, vitamin D,

potassium, iron, and fiber of concern



Key differences in 2015 guidelines: Dietary cholesterol: no specific limit Caffeine: moderate amounts of coffee can be part of

a healthy dietary pattern Sustainability: consider environmental outcomes and

food security



To encourage healthy living, recommend: Establishing local, state, and federal policies to make

healthy foods accessible Setting nutrition standards for foods and beverages

offered in public places Implementing USDA’s comprehensive school meal

guidelines Limiting marketing of unhealthy foods to children Ensuring competitive foods meet the Dietary Guidelines Eliminating sugar-sweetened beverages from schools Including amounts of added sugars in grams and

tablespoons on Nutrition Facts labelsCopyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 42

USDA’s MyPlate (1)

MyPlate: food-group plan with practical advice to ensure a balanced intake of essential nutrients

Key messages of MyPlate: Personalization Daily physical activity Tracking and planning

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Whole and refined grains Make at least half your grains whole grains

Vegetables and fruits Fill half your plate with fruits and vegetables

Dairy Use fat-free or low-fat

milk and dairy products

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Protein foods (meat and beans) Select a variety of protein foods

Oils Avoid trans fats

Solid fats and added sugars High consumption of high-fructose corn syrup linked

to obesity, diabetes, and other problems Physical activity

Choose moderate or vigorous activity


FIGURE 8.3USDA’s MyPlate

SOURCE: U.S. Department of Agriculture. 2011. MyPlate. (http://www.choosemyplate.gov; retrieved April 17, 2015).


http://www.choosemyplate.gov/

FIGURE 8.4Nutrient density of 12-ounce portions of selected beverages

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TABLE 8.9USDA Daily Calorie Intake Levels

FEMALE

AGE (YEARS) SEDENTARYMODERATELY ACTIVE ACTIVE

2-3 1000 1000-1200 1000-1400

4-8 1200-1400 1400-1600 1400-1800

9-13 1400-1600 1600-2000 1800-2200

14-18 1800 2000 2400

19-25 2000 2200 2400

26-30 1800 2000 2400

31-50 1800 2000 2200

51+ 1600 1800 2000-2200

MALE

AGE (YEARS) SEDENTARYMODERATELY ACTIVE ACTIVE

2-3 1000 1000-1400 1000-1400

4-8 1200-1400 1400-1600 1600-2000

9-13 1600-2000 1800-2200 2000-2600

14-18 2000-2400 2400-2800 2800-3200

19-20 2600 2800 3000

21-25 2400 2800 3000

26-30 2400 2600 3000

31-35 2400 2600 3000

36-40 2400 2600 2800

41-45 2200 2600 2800

46-50 2200 2400 2800

51-55 2200 2400 2800

56+ 2000-2200 2200-2400 2400-2600

Sedentary: A lifestyle that includes only the light physical activity associated with typical day-to-day life.Moderately Active: A lifestyle that includes physical activity equivalent to walking about 1.5-3 miles per day at 3-4 miles per hour (30-60 minutes a day of moderate physical activity), in addition to the light physical activity associated with typical day-to-day life.Active: A lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3-4 miles per hour (60 or more minutes a day of moderate physical activity), in addition to the light physical activity associated with typical day-to-day life.

SOURCE: US Department of Health and Human Services and U.S. Department of Agriculture. 2015. Appendix E-3.1.A3. Energy levels used for assignment of individuals to USDA Food Patterns. Scientific Report of the 2015 Dietary Guidelines Advisory Committee. (http://health.gov/dietaryguidelines/2015-scientific-report/15-appendlx-e3/e3-1-a3.asp)


http://health.gov/dietaryguidelines/2015-scientific-report/15-appendlx-e3/e3-1-a3.asp

DASH Eating Plan

Dietary Approaches to Stop Hypertension (DASH) Developed to help control high blood pressure Tailored with consideration given to sodium,

potassium, and other nutrients of concern for blood pressure


The Vegetarian Alternative (1)

Vegetarian: someone who follows a diet that restricts or eliminates foods of animal origin Vegans Lacto-vegetarians Lacto-ovo-vegetarians Partial, semivegetarians, or pescovegetarians


The Vegetarian Alternative (2)

Food plans for vegetarians USDA’s Healthy Vegetarian diet plan (Table 8.8) MyPlate can be adapted for vegetarians

▪ Provide strategies for getting specific nutrients▪ Vitamin B-12▪ Vitamin D▪ Calcium▪ Iron▪ Zinc


Functional Foods

Foods to which health-promoting or disease-preventing components have been added Two functional foods introduced in the U.S. were

iodized salt and milk fortified with Vitamins A and D More recently, manufacturers began fortifying

breads and grains with folic acid to reduce neural tube defects


Dietary Challenges for Various Population Groups Children and teenagers College students Pregnant and breastfeeding

women Older adults Athletes People with special health

concerns

© Patrick Murphy-Racey / Sports Illustrated / Getty Images


Nutritional Planning: Making Informed Choices about Food (1)

Food labels show serving sizes and amounts of fat, saturated fat, trans fat, cholesterol, protein, dietary fiber, total carbohydrate, and sodium in each serving New FDA food label requirements to go into effect

in 2016 FDA regulations now require calorie information

on restaurant menus and vending machines


TABLE 8.10Food Package Nutrient Claims

Healthy A food that is low in fat, is low in saturated fat, has no more than 360—480 mg of sodium and 60 mg of cholesterol, and provides 10% or more of the Daily Value for vitamin A, vitamin C. protein, calcium, iron, or dietary fiber

Light or lite 33% fewer calories or 50V< less fat than a similar product

Reduced or fewer At least 25% less of a nutrient than a similar product; can be applied to fat ("reduced fat"), saturated fat, cholesterol, sodium, and calories

Extra or added 10% or more of the Daily Value per serving when compared to what a similar product has

Good source 10-19% of the Daily Value for a particular nutrient per serving

High, rich in, or excellent source of

20% or more of the Daily Value for a particular nutrient per serving

Low calorie 40 calories or less per serving

High fiber 5 grams or more of fiber per serving

Good source of fiber 2.5-4.9 grams of fiber per serving

Fat-free Less than 0.5 gram of fat per serving

Low-fat 3 grams of fat or less per serving

Saturated or trans fat-free Less than 0.5 gram of saturated fat and 0.5 gram of trans fatty acids per serving

Low saturated fat 1 gram or less of saturated fat per serving and no more than 15% of total calories

Low sodium 140 mg or less of sodium per serving

Very low sodium 35 mg or less of sodium per serving

Lean Cooked seafood, meat, or poultry with less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol per serving

Extra lean Cooked seafood, meat, or poultry with less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of cholesterol per serving

NOTE: The FDA has not yet defined nutrient claims relating to carbohydrates, so foods labeled low- or reduced-carbohydrate do not conform to any approved standard.


Nutritional Planning: Making Informed Choices about Food (2)

Dietary supplements Not legally considered drugs and not regulated

the way drugs are Large doses of some can cause health problems FDA has labeling regulations for supplements

Food additives Additives of potential concern: sulfites and MSG


Foodborne Illness (1)

Raw or undercooked animal products pose greatest risk Pathogen: microorganism that causes disease

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Foodborne Illness (2)

FDA basic food safety principles: Clean hands, food contact surfaces, and

vegetables and fruits Separate raw, cooked, and ready-to-eat foods

while shopping, storing, and preparing foods Cook foods to a safe temperature Chill perishable foods promptly


Irradiated Foods

Food irradiation: treatment of foods with gamma rays, X rays, or high-voltage electrons to kill potentially harmful pathogens and increase shelf life


Environmental Contaminants and Organic Foods (1)

Organic foods: foods grown and produced according to strict guidelines limiting use of pesticides, nonorganic ingredients, hormones, antibiotics, genetic engineering, irradiation, and other practices


Environmental Contaminants and Organic Foods (2)

Guidelines for fish consumption Per FDA and EPA, pregnant and nursing mothers

should minimize exposure to mercury in seafood▪ Avoid shark, swordfish, king mackerel, or tilefish▪ Eat 8 to 12 ounces a week of a variety of shrimp, canned

light tuna, salmon, pollock, and catfish▪ Check advisories


A Personal Plan: Applying Nutritional Principles (1)

Assessing and changing your diet Analyze your current diet and compare it with

optimal dietary goals Use behavioral

self-management techniques and tips

© Getty Images


A Personal Plan: Applying Nutritional Principles (2)

Staying committed to a healthy diet Easiest when you choose and prepare your own

food at home Portion sizes in restaurants

tend to be larger than MyPlate serving size equivalents

Many ethnic restaurants offer healthy choices

© Nicolas McComber/Getty Images RF


Appendix: Long Descriptions for Visuals


Long Description for FIGURE 8.1The digestive system

• Tongue• Salivary glands• Trachea (to lungs)• Esophagus (to stomach)• Stomach• Liver• Gallbladder• Pancreas• Small• Intestine• Large intestine (colon)• Appendix• Rectum• Anus

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Long Description for FIGURE 8.4Nutrient density of 12-ounce portions of selected beverages

The recommended intakes and limits in the following chart are appropriate for a 19-year-old woman consuming 2,000 calories per day.

Nutrient Recommended Daily Nutrient Intake

Orange Juice168 calories

Low-fat 1% milk150 calories

Regular Cola152 calories

Bottled Iced Tea150 calories

Carbohydrate 300 grams (g) Daily Intake: 14% Nutrient value: 40.5 g

Daily Intake: 6%Nutrient value: 18 g

Daily Intake: 13%Nutrient value: 38 g

Daily Intake: 13%Nutrient value: 37.5 g

Added sugars 32 grams (g) 0 0 Daily Intake: 119%Nutrient value: 38 g

Daily Intake: 108%Nutrient value: 34.5 g

Fat 65 grams (g) 0 Daily Intake: 6%Nutrient value: 3.9 g

0 0

Protein 55 grams (g) 0 Daily Intake: 22%Nutrient value: 12g

0 0

Calcium 1000 milligrams (mg) Daily Intake: 3%Nutrient value: 33 mg

Daily Intake: 45%Nutrient value: 450 mg


0

Potassium 4700 milligrams (mg) Daily Intake: 15%Nutrient value: 710 mg


Daily Intake: less than 1%Nutrient value: 4 mg

0

Vitamin A 700 micrograms (mcg) Daily Intake: 4%Nutrient value:30 mcg

Daily Intake: 31%Nutrient value: 216 mcg

0 0

Vitamin C 75 milligrams (mg) Daily Intake:193%Nutrient value: 145.5 mg

Daily Intake: 5%Nutrient value: 3.6 mg

0 0

Vitamin D 5 micrograms (mcg) 0 Daily Intake: 74%Nutrient value: 3.7 mcg

0 0

Folate 400 micrograms (mcg) Daily Intake: 40%Nutrient value: 160 mcg

Daily Intake: 5%Nutrient value: 20 mcg

0 0

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