VITAMIN C IN COMMON FOODS (per 100 g) 1. 🌶️ Green Chili - 242 mg 2. 🥭 Guava - 228 mg 3. 🫐 Black Currant - 181 mg 4. 🌿 Parsley - 133 mg 5. 🫑 Red Bell Pepper - 128 mg 6. 🥝 Kiwi - 93 mg 7. 🥦 Broccoli - 89 mg 8. 🥬 Green Cauliflower - 88 mg 9. 🥬 Brussels Sprouts - 85 mg 10. 🫑 Green Bell Pepper - 80 mg 11. 🍈 Papaya - 61 mg 12. 🍓 Strawberry - 59 mg 13. 🍊 Orange - 53 mg 14. 🍋 Lemon - 53 mg 15. 🥬 Cauliflower - 48 mg 16. 🍍 Pineapple - 48 mg 17. 🥭 Mango - 36 mg 18. 🥬 Savoy Cabbage - 31 mg 19. 🥬 Spinach - 28 mg 20. 🌿 Coriander Leaves - 28 mg 21. 🍅 Tomato - 14 mg 22. 🍌 Banana - 12 mg Note: Values are approximate and may vary by variety and growing conditions. Source: USDA FoodData Central

shipped: Built NutriSnap (nutrition.thirstyai.live) from scratch - an AI meal-photo nutrition coaching PWA for a trainer client: clients snap meal photos, Claude vision cross-checked against USDA FoodData Central returns an itemized plate breakdown, ... #buildinpublic #API #Vite

Introducing Caltext, open-source calorie tracking in iMessage. Built with: • Bun Turborepo • Hono on Nitro (Vercel) • Chat SDK Sendblue • AI SDK GPT-4.1 vision • Upstash Redis • Vercel Workflows • USDA FoodData Central Link ⬇️🧵

EVERY SIP YOU TAKE IS SECRETLY FULL OF SUGAR: 1. Cola (12 oz) — 39g / 50g limit (Coca-Cola nutrition label) 2. Packaged juice (12 oz) — 20–30g / 50g limit (Harvard Nutrition Source) 3. Energy drink (16 oz) — 54–62g / 50g limit — exceeds daily limit (Monster / Rockstar label) 4. Flavoured yoghurt drink — 15–20g / 50g limit (average brand labels) 5. Sweetened tea or coffee — 15–25g / 50g limit (CDC Rethink Your Drink) 6. Sports drink (20 oz) — 34g / 50g limit (Gatorade nutrition label) 7. Café cold coffee — up to 50g / 50g limit — full day in one glass (Starbucks nutrition data) 8. Milkshake — 40–60g / 50g limit — nearly entire day in one cup (average restaurant data) 9. Coconut water — 11g / 50g limit (USDA FoodData Central) 10. Flavoured mineral water — 0–5g / 50g limit (brand labels vary) 11. Bottled iced tea — 42–48g / 50g limit (Pure Leaf / Gold Peak labels) 12. WHO daily limit — 50g per day, ideal target 25g (WHO 2015 Sugar Guideline) Choose water. Your body will thank you.

Everyone talks about cutting sodium. Almost nobody talks about adding potassium. The evidence says the latter may be just as (if not more) important . A WHO-commissioned meta-analysis pulled together 22 randomized trials and 1,606 participants. The headline number: in adults with high blood pressure, increasing potassium intake dropped systolic blood pressure by an average of 3.5 mmHg. In the subset of studies where intake reached 90 to 120 mmol per day (about 3,500 to 4,700 mg), the drop was 7.2 mmHg. Important caveat the meta-analysis flagged: this effect was only seen in people with hypertension. In normotensive adults, the BP change was not statistically significant. The same paper also notes there was no clean dose-response relationship established between the two effect sizes. Two data points, not a smooth curve. The mechanism is straightforward. Potassium does two things at once. It signals the kidney to excrete more sodium in urine by inhibiting a sodium reabsorption channel called NCC in the distal tubule. It also relaxes vascular smooth muscle directly by opening potassium channels in the arterial wall, which hyperpolarizes the muscle cells and reduces vascular tone. Two mechanisms, one ion. The stroke data is even more compelling. Across 11 cohort studies and 127,038 adults, higher potassium intake tracked with a 24% lower risk of stroke. That is association data, not RCT-grade causation, but it lines up with what the trials show for blood pressure. Now the intake gap. The 2019 National Academies set adequate intake at 2,600 mg per day for women and 3,400 mg for men. NHANES data puts the US adult average somewhere around 2,300 mg. Most people are below target, and the gap is bigger for women in absolute terms. Closing it is not complicated. One banana delivers about 420 mg. One baked potato with skin gives you 925 mg. One cup of cooked spinach is 840 mg. One cup of white beans is 1,190 mg. Adding one of those to an average day gets most adults into the target range. Cutting sodium is fine if you do it. Adding potassium does something on its own. Aburto et al., BMJ 2013 NIH Office of Dietary Supplements, 2024 USDA FoodData Central

Everyone talks about cutting sodium. Almost nobody talks about adding potassium. The evidence says the latter may be just as (if not more) important . A WHO-commissioned meta-analysis pulled together 22 randomized trials and 1,606 participants. The headline number: in adults with high blood pressure, increasing potassium intake dropped systolic blood pressure by an average of 3.5 mmHg. In the subset of studies where intake reached 90 to 120 mmol per day (about 3,500 to 4,700 mg), the drop was 7.2 mmHg. Important caveat the meta-analysis flagged: this effect was only seen in people with hypertension. In normotensive adults, the BP change was not statistically significant. The same paper also notes there was no clean dose-response relationship established between the two effect sizes. Two data points, not a smooth curve. The mechanism is straightforward. Potassium does two things at once. It signals the kidney to excrete more sodium in urine by inhibiting a sodium reabsorption channel called NCC in the distal tubule. It also relaxes vascular smooth muscle directly by opening potassium channels in the arterial wall, which hyperpolarizes the muscle cells and reduces vascular tone. Two mechanisms, one ion. The stroke data is even more compelling. Across 11 cohort studies and 127,038 adults, higher potassium intake tracked with a 24% lower risk of stroke. That is association data, not RCT-grade causation, but it lines up with what the trials show for blood pressure. Now the intake gap. The 2019 National Academies set adequate intake at 2,600 mg per day for women and 3,400 mg for men. NHANES data puts the US adult average somewhere around 2,300 mg. Most people are below target, and the gap is bigger for women in absolute terms. Closing it is not complicated. One banana delivers about 420 mg. One baked potato with skin gives you 925 mg. One cup of cooked spinach is 840 mg. One cup of white beans is 1,190 mg. Adding one of those to an average day gets most adults into the target range. Cutting sodium is fine if you do it. Adding potassium does something on its own. Aburto et al., BMJ 2013 NIH Office of Dietary Supplements, 2024 USDA FoodData Central

Many everyday foods contain surprisingly high amounts of water, helping keep your body hydrated while also providing nutrients and energy.  Fresh fruits and vegetables like cucumbers, tomatoes, strawberries, oranges, and watermelon have the highest water content, while foods like milk, pineapple, chicken breast, and bread contain lower amounts.  Water-rich foods support hydration, digestion, and overall health. Source: U.S. Department of Agriculture (USDA) FoodData Central.

注釈を見たらビッグマックソースの栄養成分じゃないか。 Thousand Island dressing - Nutrients - Survey (FNDDS) | USDA FoodData Central fdc.nal.usda.gov/food-detail…

🚨 THE PART YOU THROW AWAY MIGHT BE THE MOST POWERFUL… Most people slice a watermelon, enjoy the red juicy flesh… and toss the white rind without a second thought. But here’s the hidden secret — the pale white part near the skin contains L-citrulline, a natural compound that the body can turn into arginine, which supports healthy blood flow and helps relax blood vessels. That means the “trash part” of watermelon may actually play a quiet role in supporting heart health — while almost everyone ignores it. It doesn’t taste as sweet… but sometimes, the most powerful nutrients are hiding where we least expect them. Next time you eat watermelon, you might look at the rind a little differently. Source:
U.S. Department of Agriculture. FoodData Central. Washington, DC, United States Department of Agriculture

🥜 Cashews dates = a serious nutrient combo. Dates fuel energy fast, cashews slow sugar absorption. Your bones and muscles benefit too. Sources: Healthline, USDA FoodData Central #dose #Nutrition #HealthyEating

Fuente: La clasificación está inspirada en estudios nutricionales y análisis de densidad nutricional, principalmente: * Harvard School of Public Health * Mayo Clinic * USDA FoodData Central * Healthline * Cleveland Clinic Por tanto el listado es una síntesis realista basada en antioxidantes, hidratación, vitaminas, fibra y beneficios metabólicos. Reflexión ↓↓↓

朝食の栄養価を計算してみました。 グリークサラダ （トマト200g、きゅうり100g、赤玉ねぎ85g、オリーブ30g、オリーブオイル10g、ビネガー15g、フェタチーズ80g） ⚡️426 kcal P 14.8g F 30.7g C 23.3g 食物繊維 4.5g ヨーグルト200g ⚡️140 kcal P 19.8g F 4.0g C 6.0g 蜂蜜7g ⚡️21 kcal P 0g F 0g C 5.7g ⸻ 合計587 kcal たんぱく質：34.6g 脂質：34.7g 炭水化物：35.0g 食物繊維：4.5g 食塩相当量：約2.1〜2.5g PFC比（概算） P：約24% F：約53% C：約23% よく見るオリーブオイルの使い方よりも比較的少なめにしましたが脂質多いですね。フェタチーズの乳脂肪とオリーブ油（MUFA中心）、いわゆる「クレタ型地中海食」らしい構成ではありますが。 ※ヨーグルトはFAGE Total 2%の実物ラベル、オリーブオイルもラベルから ※ビネガーは不明でUSDA FoodData Central（white wine vinegar）標準値 ※ チーズは量り売りでUSDA feta cheese、ギリシャPDO fetaの一般値から推計 ※オリーブも量り売り、USDA ripe/black olives 標準値から 食塩相当量は個体差が大きいだろうなぁ...と思います。

Thanks for going down this rabbit hole ❤️ Follow @anishmoonka for daily stories across science, history, psychology, culture & AI. ————— Sources: NIH Office of Dietary Supplements vitamin A fact sheet (definitive DV reference): ods.od.nih.gov/factsheets/Vi… USDA FoodData Central via Food Nutrify (nutrient calculation): foodnutrify.com/tools/baked-… CGIAR / International Potato Center on biofortified OFSP impact: cgiar.org/innovations/biofor… 2016 World Food Prize laureate page (Andrade, Bouis, Low, Mwanga): worldfoodprize.org/en/laurea… Science magazine on the pre-Columbian Polynesia mystery: science.org/content/article/…

اختيار E.B #يُعد الجرجير من الورقيات الخضراء الغنية بالعناصر الغذائية التي تقدم فوائد صحية مذهلة للجسم، حيث يحتوي على نسب عالية من الفيتامينات والمعادن مقابل سعرات حرارية منخفضة جداً. E.B #أبرز الفوائد الصحية للجرجير 1. تعزيز صحة القلب والعظام يحتوي الجرجير على كميات هائلة من فيتامين K، وهو عنصر حيوي لصحة العظام حيث يساعد على امتصاص الكالسيوم. كما يحتوي على النترات الطبيعية التي تساعد في خفض ضغط الدم وتقليل إجهاد عضلة القلب. 2. #الحماية من الأمراض المزمنة الجرجير غني بمضادات الأكسدة مثل البيتا كاروتين واللوتين، والتي تلعب دوراً في حماية الخلايا من التلف الناتج عن الجذور الحرة. تقليل خطر الإصابة ببعض أنواع السرطان (بفضل مركبات الغلوكوزينات). دعم صحة العين والوقاية من التنكس البقعي. 3. #دعم الجهاز الهضمي والسكري بفضل محتواه من الألياف، يساعد الجرجير في تحسين عملية الهضم. كما أظهرت الدراسات أن حمض "ألفا ليبويك" الموجود فيه يساعد في خفض مستويات الجلوكوز وزيادة حساسية الأنسولين لدى مرضى السكري. مقارنة سريعة: الجرجير الورقي والجرجير المائي غالباً ما يتم خلط النوعين، وكلاهما ينتمي لعائلة واحدة، لكنهما يختلفان قليلاً في المحتوى الغذائي E.B المصدر قاعدة بيانات وزارة الزراعة الأمريكية للبحث عن العناصر الغذائية (USDA FoodData Central).

米国農務省のデータベースの一般的なオレンジジュースの栄養成分。糖類のうち果糖が100%というわけではないよう。果汁＝果糖ではないと理解。 Orange juice, no pulp, not fortified, from concentrate, refrigerated - Nutrients - Foundation | USDA FoodData Central fdc.nal.usda.gov/food-detail…

Below is an exhaustive list of every nutrient contained in 1/2 lb of ground beef. If someone invented a crunchy, genuinely delicious breakfast cereal made entirely from this… Macronutrients (per 1/2 lb or 227 g) •Protein: ~39.7 g (complete, high-quality animal protein). •Total fat: ~44 g. ◦Saturated fatty acids: ~15.5 g. ◦Monounsaturated fatty acids: ~16.5 g. ◦Polyunsaturated fatty acids: ~1.1 •Carbohydrate: 0 g •Dietary fiber: 0 g. •Sugars: 0 g. •Water: ~142–143 g. •Ash (minerals): ~1.9 g. •Cholesterol: ~154–161 mg Vitamins (per 227 g) •Vitamin A (RAE): ~9 mcg (mostly retinol). •Vitamin D (D2 D3): ~0.23 mcg. •Vitamin E (alpha-tocopherol): ~0.39 mg. •Vitamin K (phylloquinone): ~4 mcg. •Vitamin C (ascorbic acid): 0 mg. •Thiamin (B1): ~0.098 mg. •Riboflavin (B2): ~0.34 mg. •Niacin (B3): ~9.6 mg. •Pantothenic acid (B5): ~1.13 mg. •Vitamin B6: ~0.73 mg. •Folate (B9, food folate): ~16 mcg •Vitamin B12 (cobalamin): ~4.86 mcg (excellent source; ~200% DV for many adults). •Choline: ~128 mg (important for brain/liver health). •Betaine: ~18.7 mg Minerals (per 227 g) •Calcium (Ca): ~16–41 mg •Copper (Cu): ~0.125–0.16 mg. •Iron (Fe): ~4.45 mg (mostly heme iron, highly bioavailable). •Magnesium (Mg): ~37–43 mg •Manganese (Mn): <0.03 mg •Phosphorus (P): ~327–359 mg. •Potassium (K): ~620 mg. •Sodium (Na): ~125–150 mg •Selenium (Se): ~38–39 mcg. •Zinc (Zn): ~8.7–9.5 mg (highly bioavailable) Detailed Fatty Acids (major ones; per 227 g) Myristic (14:0) ~1.5 g, Palmitic (16:0) ~11 g, Stearic (18:0) ~6 g, Palmitoleic (16:1) ~1.9 g, Oleic (18:1) ~19.7 g,
Linoleic (18:2 n-6) ~1.08 g, α-Linolenic (18:3 n-3) ~0.14 g, Arachidonic (20:4) ~0.09 g, Amino Acids (full profile; per 227 g) Essential: •Histidine: ~1.43 g •Isoleucine: ~1.94 g •Leucine: ~3.43 g •Lysine: ~3.65 g •Methionine: ~1.13 g •Phenylalanine: ~1.72 g •Threonine: ~1.70 g •Tryptophan: ~0.22 g •Valine: ~2.16 g Conditionally essential / others: •Arginine: ~2.86 g •Cystine: ~0.45 g •Glycine: ~2.99 g •Proline: ~2.24 g •Tyrosine: ~1.35 g •Alanine: ~2.76 g •Aspartic acid: ~3.96 g •Glutamic acid: ~6.60 g •Serine: ~1.76 g •Hydroxyproline (collagen marker): ~0.70 g (approx). Other Beneficial / Nourishing Bioactive Compounds •Creatine (energy metabolism, muscle/brain support): ~900–1,020 mg (avg ~400–450 mg/100 g) •Carnosine (antioxidant, pH buffer, anti-glycation): ~570–1,020 mg (highly variable; avg ~250–450 mg/100 g in beef muscle).57 •Taurine (antioxidant, bile acid, heart/eye health): ~90–230 mg (avg ~40–100 mg/100 g).61 •L-Carnitine (fat metabolism, energy): ~136–180 mg (avg ~60–80 mg/100 g in beef).61 •Coenzyme Q10 (CoQ10 / ubiquinone) (mitochondrial antioxidant, energy): ~4.5–7 mg (avg ~2–3 mg/100 g).57 •Glutathione (master antioxidant): present in small but meaningful amounts (exact not standardized). All values are approximate averages derived from USDA FoodData Central (Foundation and SR Legacy data) for 1/2 pound (227 grams) of 80/20 raw ground beef, cross-checked against nutritionvalue.org, myfooddata, and peer-reviewed studies on beef composition.

I asked Grok to validate all the claims of this video and here its the response: One reply in the thread called the beef estimate "off," but the data shows it's consistent with raw mince as presented. The video is a helpful, evidence-based illustration—not perfect lab precision, but accurate enough for real-world use. If you're tracking macros, always check your specific product's label, as minor brand differences exist.The video's core claims are accurate and well-supported by standard nutritional data (primarily USDA FoodData Central and equivalent sources). It visually demonstrates that different protein sources delivering ~20g of protein can vary dramatically in calories (from ~90 kcal to ~380 kcal), emphasizing how leaner options (lower fat/carb content) allow you to meet protein needs with fewer calories. This aligns with evidence-based nutrition for satiety, muscle preservation, and fat loss during calorie deficits.medicinenet.com 1The on-screen calorie figures are approximations based on typical prepared/raw values for the exact foods shown (e.g., cooked chicken breast, raw 18% fat beef mince, canned tuna in water, raw salmon fillet, firm tofu, drained canned mixed beans, nonfat high-protein/Greek-style yogurt, and sweetened vanilla yogurt). Minor variances (usually within 10-20%) are normal due to factors like exact brand, cooking method (raw vs. cooked), fat trimming, or added ingredients. No claims are fabricated or misleading.Here is a breakdown of each claim, with verified calculations (protein density × weight needed for exactly 20g protein → expected calories): Chicken breast: Video claims 123 kcal for 20g protein. Verified: Cooked, skinless chicken breast is typically ~31g protein and ~151–165 kcal per 100g. For 20g protein, this is ~65g of chicken → **100–107 kcal**. Video is slightly higher (common with grilled/seared versions or minor added fat). Close match; lean and low-cal as stated.nutritionvalue.org 18% fat beef mince (ground beef): Video claims 278 kcal for 20g protein. Verified: Raw 80/20 (close to 18% fat) is ~254 kcal and ~17g protein per 100g. For 20g protein, this is ~118g → **295–300 kcal**. Cooked versions are lower (~246–270 kcal/100g, ~24–26g protein). Video aligns well with raw values (as shown on the plate). Higher-cal due to fat content—accurate.tools.myfooddata.co… Canned tuna (in water, drained; likely light tuna): Video claims 90 kcal for 20g protein. Verified: Light tuna in water is 86 kcal and ~19g protein per 100g. For 20g protein, this is ~105g → **90 kcal**. Exact match. Excellent low-cal choice.foodstruct.com Salmon (fillet): Video claims 260 kcal for 20g protein. Verified: Raw farmed Atlantic salmon is 183–208 kcal and ~20g protein per 100g. For 20g protein, this is ~100g → **200 kcal** (wild or cooked is often lower at ~140–182 kcal). Video is on the higher end (possibly fattier cut or including skin). Directionally correct—salmon is higher-cal than lean fish due to healthy fats.foods.fatsecret.com Tofu (firm): Video claims 181 kcal for 20g protein. Verified: Firm tofu is 145 kcal and ~15.8g protein per 100g. For 20g protein, this is ~127g → **184 kcal**. Near-exact match. Solid plant-based option.mobile.fatsecret.com Mixed beans (canned, drained): Video claims 317 kcal for 20g protein. Verified: Canned kidney/mixed beans (drained) are 82–84 kcal and ~5.2g protein per 100g. For 20g protein, this is ~380–385g → **320–321 kcal**. Exact match. Higher-cal due to carbs/fiber—volume is large, as shown.foods.fatsecret.com High-protein yogurt (nonfat/Greek-style): Video claims 114 kcal for 20g protein. Verified: Nonfat Greek yogurt is 59 kcal and ~10.2g protein per 100g. For 20g protein, this is ~196g → **116 kcal**. Near-exact match. Very efficient.tools.myfooddata.c… Normal vanilla yogurt: Video claims 379 kcal for 20g protein. Verified: Lowfat/sweetened vanilla yogurt is 85 kcal and ~4.9g protein per 100g (higher sugar versions push closer to 90 kcal). For 20g protein, this is ~400g → **340–400 kcal**. Video fits typical sweetened varieties. Much higher-cal due to added sugars/carbs.foods.fatsecret.comSummary of accuracy: All figures are reasonable and directionally correct (lean sources = 90–123 kcal; higher-fat/carb sources = 260–379 kcal). The visual portions align with real-world amounts that deliver ~20g protein. Small differences are not deceptive—they reflect real variability in food databases and preparation.Broader claims hold up scientifically:Higher protein intake aids fat loss, satiety, and muscle retention (well-established in meta-analyses). Prioritizing leaner protein sources reduces overall calories without sacrificing protein goals, which supports the video's practical advice for better results.medicinenet.com

🚨 Night Snack Secret: Watermelon Before Bed? A few bites of watermelon before sleep might do more than you think. With over 90% water, it can help hydrate your body overnight and support natural detox while you rest. Some people even wake up feeling more refreshed. But there’s a catch… too much can lead to nighttime bathroom trips and disturb your sleep. So is it a simple health trick? Maybe. Just keep it light and balanced. Source:
U.S. Department of Agriculture. FoodData Central.
Cleveland Clinic. Hydration and Nutrition Guidelines.