Refried Beans on the Border

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Auch bekannt als: Calories, kcal

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Auch bekannt als: Carbohydrates

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Auch bekannt als: Total Lipid, Fat

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Auch bekannt als: Dietary Fiber

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Auch bekannt als: Total Sugars

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Auch bekannt als: Salt (as Na)

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

Mineral that works with calcium to form bones and is a component of DNA and ATP.

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

Trace mineral essential for immune function, wound healing, and protein synthesis.

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Auch bekannt als: Saturated Fatty Acids, SFA

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Auch bekannt als: Monounsaturated Fatty Acids, MUFA

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Auch bekannt als: Polyunsaturated Fatty Acids, PUFA

Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk.

Auch bekannt als: Trans Fatty Acids

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance.

Auch bekannt als: Eicosapentaenoic Acid

Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health.

Auch bekannt als: Docosahexaenoic Acid

Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods.

Auch bekannt als: Docosapentaenoic Acid

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Auch bekannt als: Ascorbic Acid

Fat-soluble antioxidant that protects cell membranes from oxidative damage.

Auch bekannt als: Alpha-Tocopherol, Tocopherol

Fat-soluble vitamin essential for blood clotting and bone metabolism.

Auch bekannt als: Phylloquinone, Menaquinone

B-vitamin required for carbohydrate metabolism and nervous-system function.

Auch bekannt als: Vitamin B1, Thiamine

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Auch bekannt als: Vitamin B2

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Auch bekannt als: Vitamin B3, Nicotinic Acid

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Auch bekannt als: Vitamin B5

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Auch bekannt als: Vitamin B9, Folic Acid, Folacin

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Auch bekannt als: Cobalamin

Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine.

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.