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Nutritional Target Map

NUTRITIONAL TARGET MAP™ The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and
weight-management goals. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. For a
more nutritious diet, select foods that fall on the right half of the map.

The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. If you want to restrict your caloric
intake without feeling hungry, choose foods from the top half of the map.

Foods that are close to the bottom edge are more calorie-dense. If you want to increase your calorie intake without getting too full,
choose foods from the bottom half of the map.
Read more about the Nutritional Target Map

4.5 4.5 Fullness Factor ND Rating

NutritionData's
Opinion
Weight loss:

Optimum health:

Weight gain:
The good: This food is very low in Saturated Fat and Cholesterol. It is also a good source of Protein, Thiamin, Riboflavin, Niacin, Magnesium and
Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid, Potassium and Manganese.

The bad: A large portion of the calories in this food come from sugars.
Caloric Ratio Pyramid

CALORIC RATIO PYRAMID™ This graphic shows you what percentage of the calories in a food come from carbohydrates, fats,
proteins, and alcohol. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or
the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up
with those goals.

Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the
left edge) to foods that are high in protein (at the right edge). Foods low in carbohydrates will cluster along the right edge of the pyramid,
with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. Foods that have roughly the same
number of calories from fats, calories, and protein will be found closer to the center of the pyramid.
Read more about the Caloric Ratio Pyramid

78% 3% 19%
Carbs Fats Protein

2
18
mildly anti-inflammatory

ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Nutrition Data’s
patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and
recipes in your Pantry.

How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. A typical target
for total Estimated Glycemic Load is 100 or less per day. If you have diabetes or metabolic syndrome, you might want to aim a little lower.
If you are not overweight and are physically active, a little higher is acceptable.
Read more about the eGL

IF (INFLAMMATION FACTOR) RATING™ The IF (Inflammation Factor) Rating™ estimates the inflammatory or anti-inflammatory
potential of individual foods or combinations of foods by calculating the net effect of different nutritional factors, such as fatty acids,
antioxidants, and glycemic impact.

How to interpret the values: Foods with positive IF Ratings are considered anti-inflammatory, and those with negative IF Ratings are
considered inflammatory. The higher the number, the stronger the effect. The goal is to balance negative foods with positive foods so that
the combined rating for all foods eaten in a single day is positive.
Read more about the IF Rating

NUTRIENT BALANCE
 80
Completeness Score

NUTRIENT BALANCE INDICATOR™ This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with
each spoke representing a different nutrient. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals
are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.

A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. Although
few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you
construct meals that are nutritionally balanced and complete.
Read more about the Nutrient Balance Indicator
PROTEIN QUALITY

103
Amino Acid Score

PROTEIN QUALITY Protein quality is dependent on having all the essential amino acids in the proper proportions. If one or more amino
acid is not present in sufficient amounts, the protein in your diet is considered incomplete.

Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in
your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.

An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. If the Amino Acid Score is less than 100, a link is
provided to complementary sources of protein. By combining complementary proteins, you may be able to increase the overall quality of
the protein you consume.
Read more about Protein Quality

NUTRITION INFORMATION

Amounts per 1 cup (100g)

Calorie Information Protein & Amino Acids

Amounts Per Selected Serving Amounts Per Selected Serving
%DV %DV
Calories Protein
25.0 2.0
(105 kJ) g
1% 4%
From Carbohydrate Tryptophan
19.3 26.0
(80.8 kJ) mg

From Fat Threonine

0.8 72.0
(3.3 kJ) mg

From Protein Isoleucine

4.8 75.0
(20.1 kJ) mg
 From Alcohol Leucine
0.0 116
(0.0 kJ) mg

Lysine
106
Carbohydrates mg
Amounts Per Selected Serving
%DV Methionine
Total Carbohydrate 28.0
5.3 mg
g
2% Cystine
Dietary Fiber 23.0
2.5 mg
g
10% Phenylalanine
Starch 71.0
~ mg

Tyrosine
Sugars 43.0
2.4 mg
g
Valine
Sucrose 99.0
~ mg

Arginine
Glucose 95.0
~ mg

Histidine
Fructose 40.0
~ mg

Alanine
Lactose 104
~ mg

Aspartic acid
Maltose 232
~ mg

Glutamic acid
Galactose 264
~ mg

Glycine
64.0
mg

Proline
Fats & Fatty Acids 85.0
Amounts Per Selected Serving mg
%DV
Total Fat Serine
0.1 104
g mg
0%
Saturated Fat Hydroxyproline
0.0 ~
g
0%
4:00
0.0
mg

6:00 Vitamins
0.0 Amounts Per Selected Serving
mg %DV
Vitamin A
8:00 13.0
0.0 IU
mg 0%
Retinol
10:00 0.0
0.0 mcg
mg
Retinol Activity Equivalent
12:00 1.0
0.0 mcg
mg
Alpha Carotene
13:00 0.0
~ mcg

Beta Carotene
14:00 8.0
 0.0 mcg
mg
Beta Cryptoxanthin
15:00 0.0
~ mcg

Lycopene
16:00 0.0
14.0 mcg
mg
Lutein+Zeaxanthin
17:00 33.0
~ mcg

Vitamin C
18:00 46.4
2.0 mg
mg 77%
Vitamin D
19:00 ~
~
~
Vitamin E (Alpha Tocopherol)
20:00 0.1
~ mg
0%
Beta Tocopherol
22:00 0.0
~ mg

Gamma Tocopherol
24:00:00 0.2
~ mg

Delta Tocopherol
Monounsaturated Fat 0.0
0.0 mg
g
Vitamin K
14:01 16.0
~ mcg
20%
Thiamin
15:01 0.1
~ mg
4%
Riboflavin
16:1 undifferentiated 0.1
0.0 mg
mg 4%
Niacin
16:1 c 0.5
~ mg
3%
Vitamin B6
16:1 t 0.2
~ mg
11%
Folate
17:01 57.0
~ mcg
14%
Food Folate
18:1 undifferentiated 57.0
7.0 mcg
mg
Folic Acid
18:1 c 0.0
~ mcg

Dietary Folate Equivalents

18:1 t 57.0
~ mcg

Vitamin B12
20:01 0.0
0.0 mcg
mg 0%
Pantothenic Acid
22:1 undifferentiated 0.7
0.0 mg
mg 7%
Choline
22:1 c 45.2
~ mg

Betaine
22:1 t ~
~
24:1 c
~

Minerals
Polyunsaturated Fat Amounts Per Selected Serving
0.0 %DV
g Calcium
22.0
16:2 undifferentiated mg
~ 2%
Iron
0.4
18:2 undifferentiated mg
11.0 2%
mg Magnesium
15.0
18:2 n-6 c,c mg
~ 4%
Phosphorus
44.0
18:2 c,t mg
~ 4%
Potassium
303
18:2 t,c mg
~ 9%
Sodium
30.0
18:2 t,t mg
~ 1%
Zinc
0.3
18:2 i mg
~ 2%
Copper
0.0
18:2 t not further defined mg
~ 2%
Manganese
0.2
18:03 mg
37.0 8%
mg Selenium
0.6
18:3 n-3, c,c,c mcg
~ 1%
Fluoride
1.0
18:3 n-6, c,c,c mcg
~

18:4 undifferentiated Sterols

0.0 Amounts Per Selected Serving
mg %DV
Cholesterol
20:2 n-6 c,c 0.0
~ mg
0%
Phytosterols
20:3 undifferentiated 18.0
~ mg

Campesterol
20:3 n-3 ~
~

Stigmasterol
20:3 n-6 ~
~

Beta-sitosterol
20:4 undifferentiated ~
0.0
mg

20:4 n-3
~

20:4 n-6 Other

~ Amounts Per Selected Serving
%DV
Alcohol
20:5 n-3 0.0
0.0 g
mg
 Water
22:02 91.9
~ g

Ash
22:5 n-3 0.7
0.0 g
mg
Caffeine
22:6 n-3 0.0
0.0 mg
mg
Theobromine
Total trans fatty acids 0.0
~ mg

Total trans-monoenoic fatty acids

~

Total trans-polyenoic fatty acids

~

Total Omega-3 fatty acids

37.0
mg

Total Omega-6 fatty acids

11.0
mg

Learn more about these fatty acids

and their equivalent names

Footnotes for Cauliflower, raw

Source: Nutrient data for this listing was provided by USDA SR-21. Each "~" indicates a missing or incomplete value.

Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be
higher or lower based on your individual needs.

Nutrition Data's Opinion, Completeness Score™, Fullness Factor™, Rating, Estimated Glycemic Load (eGL), and Better Choices Substitutions™
are editorial opinions of NutritionData.com, given without warranty, and are not intended to replace the advice of a nutritionist or health-care
professional. Nutrition Data's opinions and ratings are based on weighted averages of the nutrient densities of those nutrients for which the FDA
has established Daily Values, and do not consider other nutrients that may be important to your health or take into account your individual needs.
Consequently, Nutrition Data's higher-rated foods may not necessarily be healthier for you than lower-rated ones. All foods, regardless of their
rating, have the potential to play an important role in your diet.

The Amino Acid Score has not been corrected for digestibility, which could reduce its value.

IF Rating™ is a trademark of Monica Reinagel. Data for the IF Rating was provided by inflammationfactor.com.

Read More http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2390/2#ixzz15QjqjILH