Table legend

For table sources please see the references below

(1, 2, 3, 4, 5, 6, 7, 8, 9)

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 (

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.


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