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For table sources please see the references below

(1)Agricultural Research Service. United States Department of Agriculture National Nutrient Database for Standard Reference Release 27. Available here. (4)Department of Health and Ageing. National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand. 2005. Available here. (2)United States Department of Agriculture. USDA. DRI Tables and Application Reports. Available here. (3)United States Department of Agriculture (USDA). Food groups. Available here. (5)Centers for disease control and prevention. Can eating fruits and vegetables help people to manage their weight? Available here. (6)Australian Government. National Health and Medical Research Council. Guideline 2 recommends we enjoy a wide variety of nutritious foods from the five groups every day. Available here. (7)Human Nutrition Unit, School of Molecular Bioscience, University of Sydney. Glycemic Index. Available here. (8)American Diabetes Association. Glycemic Index and Diabetes. Available here. (9)Agricultural Research Service. United States Department of Agriculture USDA – nutrients in foods. Available here. (10)Australian Government. Department of Health and Ageing. National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand. 2005. Available here. (11)DRI Tables and Application Reports. United States Department of Agriculture. USDA. Available here. (12)Glycemic Index. Human Nutrition Unit, School of Molecular Bioscience, University of Sydney. Available here.

Dietary Reference Intake values

RDA – Recommended Dietary Allowance
AI – Adequate Intake
UL – Upper Limit

Rating system of nutrients in foods (uses standard servings):

  • Ratings for values below 10% are not shown.
  • Good: 10 -20% of RDA
  • Excellent: 20% or more of RDA

Glycemic Index and Glycemic Load

Glycemic Index shows
“-” if the data is unavailable or the number is insignificant.
“0” if the food does not contain carbohydrates.
Rating for Glycemic Index

  • Low: 55 or less
  • Medium: 56-69
  • High: 70 or more

Glycemic Load shows:

  • “-” if GI is unavailable or the number is insignificant.

Rating for Glycemic Load (uses realistic portions instead of servings):

  • Low: 10 or less
  • Medium: 11-19
  • High: 21 or more

Energy Nutrients

Total carbs (g) = net carbohydrates (g) + dietary fiber (g).
Total energy (Cal) = Total Carbs (Cal) + Proteins (Cal) + Fats (Cal)
% of energy of Total Carbs is calculated using the following formulas:
1 g of Net Carbs = 4 Cal
1 g of Dietary Fiber = 2 Cal (read more..)

Nutrient Recommendations

* Not possible to establish. Source of intake should be from food and formula only.
** Vitamin B12 intake should be from supplements or fortified foods due to the age-related increase in food-bound malabsorption.
IU – IU is an International Units used for measurement of medications, vaccines and vitamins. It is used for some nutrients instead of micrograms or milligrams.

References   [ + ]

1. Agricultural Research Service. United States Department of Agriculture National Nutrient Database for Standard Reference Release 27. Available here.
2. United States Department of Agriculture. USDA. DRI Tables and Application Reports. Available here.
3. United States Department of Agriculture (USDA). Food groups. Available here.
4. Department of Health and Ageing. National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand. 2005. Available here.
5. Centers for disease control and prevention. Can eating fruits and vegetables help people to manage their weight? Available here.
6. Australian Government. National Health and Medical Research Council. Guideline 2 recommends we enjoy a wide variety of nutritious foods from the five groups every day. Available here.
7. Human Nutrition Unit, School of Molecular Bioscience, University of Sydney. Glycemic Index. Available here.
8. American Diabetes Association. Glycemic Index and Diabetes. Available here.
9. Agricultural Research Service. United States Department of Agriculture USDA – nutrients in foods. Available here.
10. Australian Government. Department of Health and Ageing. National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand. 2005. Available here.
11. DRI Tables and Application Reports. United States Department of Agriculture. USDA. Available here.
12. Glycemic Index. Human Nutrition Unit, School of Molecular Bioscience, University of Sydney. Available here.

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