Cottage cheese, full fat, large or small curd

Protein fulfills many roles in the body by supporting growth, maintenance and repair of cells and producing enzymes and hormones.

Fat provides energy and contributes to cell building. Fat is made up of fatty acids that can be grouped into saturated fatty acids (SFA), trans fatty acids (TFA), polyunsaturated fatty acids (PUFA) & monounsaturated fatty acids (MUFA).

Cholesterol is a building block to make cells, produce certain hormones, and help the body absorb fat from the diet. Humans can make cholesterol so it is not necessary to eat.

Monounsaturated fatty acids are a group of fats that provide energy, contribute to cell building, and assist the body’s absorption of certain vitamins.

Calculated as total weight- (protein- fat- water-ash- any other measured food components)

Thiamin is a B vitamin required by cells for normal function and growth, including converting food into energy and creating building blocks for DNA.

Vitamin B6 (pyridoxal) assists in chemical reactions required for protein synthesis and red blood cell production.

Vitamin B7 (biotin) is required for cellular growth and function and assists in building and breaking down fats, carbohydrates, and protein.

Vitamin B12 (cobalamin) assists in DNA synthesis, red blood cell production, and insulation around neurons.

This is a metabolite of a nutrient that is made via a similar method to trans fats and correlates with them.

Sodium is required to regulate proper fluid balance by transporting compounds into and out of cells and supporting neuronal signaling.

Calcium is required for the formation of strong bones and supports neuronal signaling and muscular contraction.

Potassium is required to regulate proper fluid balance and support neuronal signaling.

Phosphorus is required for DNA synthesis, cell metabolism, and in supporting strong bone formation.

Zinc assists proteins in crucial roles such as wound healing, immune function, and DNA synthesis.

Magnesium assists enzymes in crucial roles such as protein synthesis, muscular and neuronal function, and regulating blood sugar and blood pressure.

Manganese assists proteins in crucial roles such as protecting cells from damage due to oxidative stress, assists in converting food into energy, and allowing blood to clot.

Iron is crucial for carrying oxygen in red blood cells around the body and assists in converting food into energy.

Copper assists in converting food into energy, managing iron levels in the body, and protecting cells from damage due to oxidative stress.