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Foods by Nutrient
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Foods by Nutrient
Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc
USDA and Japanese official figures comparing calcium, iron, potassium, magnesium and zinc in dairy, tofu, greens, seafood, meat, beans and seeds.
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Foods by Nutrient
High-Protein Foods Compared: Per 3 oz, Per 100 kcal, Cooked
Chicken, beef, fish, eggs, Greek yogurt, tofu and beans compared for protein with USDA data per 100 g cooked, per 3 ounces and per 100 calories.
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Foods by Nutrient
High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared
Fiber in beans, vegetables, fruit, grains and seeds compared with USDA data as eaten and per spoonful, plus easy ways to add fiber and read labels.
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Foods by Nutrient
Cooking Oils and Fats Compared: Saturated Fat, Uses, Storage
Olive, canola, peanut, coconut oil, butter and lard compared with USDA data per 100 g and per tablespoon, plus which oil suits which job and storage.
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Foods by Nutrient
Carbs in Common Foods: Rice, Pasta, Bread, Potatoes and Fruit
USDA figures comparing carbohydrate, fiber and sugar in rice, pasta, bread, potatoes, beans, fruit, juice and milk, plus how to build a plate around them.
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