Boiled Cooked Spinach

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

Znane również jako: 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.

Znane również jako: Carbohydrates

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

Znane również jako: Total Lipid, Fat

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

Znane również jako: Dietary Fiber

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

Znane również jako: Total Sugars

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

Znane również jako: 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.

Znane również jako: 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.

Znane również jako: Monounsaturated Fatty Acids, MUFA

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

Znane również jako: Polyunsaturated Fatty Acids, PUFA

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

Znane również jako: 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.

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Znane również jako: Retinol Activity Equivalents, RAE

Preformed vitamin A found in animal foods; the active form used directly by the body.

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

Znane również jako: Ascorbic Acid

Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight.

Znane również jako: Calciferol

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

Znane również jako: Alpha-Tocopherol, Tocopherol

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

Znane również jako: Phylloquinone, Menaquinone

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

Znane również jako: Vitamin B1, Thiamine

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

Znane również jako: Vitamin B2

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

Znane również jako: Vitamin B3, Nicotinic Acid

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

Znane również jako: Vitamin B5

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Znane również jako: Pyridoxine

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

Znane również jako: Vitamin B9, Folic Acid, Folacin

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

Znane również jako: Cobalamin

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

Znane również jako: Beta-Carotene, Provitamin A

Znane również jako: Alpha-Carotene

Znane również jako: Beta-Cryptoxanthin

Znane również jako: Lutein + Zeaxanthin

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

Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system.