Cheese, ricotta, whole milk
Nutrients
Protein fulfills many roles in the body by supporting growth, maintenance and repair of cells and producing enzymes and hormones.
Essential amino acids are the building blocks that are needed to create proteins, which are crucial for the structure and function of cells. Because humans can’t make them, we need to obtain them from our diets.
Non-essential amino acids contribute to the building blocks needed to create proteins, which are crucial for the structure and function of cells. Humans can make these amino acids from carbohydrates and fat, therefore it's not required to obtain them from the diet.
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.
Saturated fatty acids are a group of fats that provide energy, contribute to cell building, and can raise harmful blood cholesterol levels.
Monounsaturated fatty acids are a group of fats that provide energy, contribute to cell building, and assist the body’s absorption of certain vitamins.
Polyunsaturated fatty acids are a group of fats that provide energy, contribute to cell building, and can lower harmful blood cholesterol levels.
Alpha-linolenic acid (ALA) is an omega-3 fatty acid that provides energy and contributes to cell building. It can be converted to other omega-3 fatty acids that lower inflammation and support cognitive health.
Eicosapentaenoic acid (EPA) is an omega-3 fatty acid that supports cardiovascular and cognitive health and lowers inflammation.
Docosahexaenoic acid (DHA) is an omega-3 fat that is especially important for building cells in the brain.
Trans-fatty acids (TFAs) are a type of fat that most experts consider harmful for health. However, the source of TFAs may influence their health impact.
brassidic acid
Omega-3s are a subgroup of PUFAs that promote cognitive health and lower inflammation.
Alpha-linolenic acid (ALA) is an omega-3 fatty acid that provides energy and contributes to cell building. It can be converted to other omega-3 fatty acids that lower inflammation and support cognitive health.
Eicosapentaenoic acid (EPA) is an omega-3 fatty acid that supports cardiovascular and cognitive health and lowers inflammation.
Docosahexaenoic acid (DHA) is an omega-3 fat that is especially important for building cells in the brain.
Omega-6s are a subgroup of PUFAs that increase the body’s beneficial inflammatory response when fighting infection or healing from injury.
Eicosapentaenoic acid (EPA) is an omega-3 fatty acid that supports cardiovascular and cognitive health and lowers inflammation.
Docosahexaenoic acid (DHA) is an omega-3 fat that is especially important for building cells in the brain.
Conjugated linoleic acids (CLAs) are a type of trans-fat produced by microbes in ruminant animals. CLA levels in foods can vary due to different agricultural management practices, however their impact on human health is unclear.
Alpha-linolenic acid (ALA) is an omega-3 fatty acid that provides energy and contributes to cell building. It can be converted to other omega-3 fatty acids that lower inflammation and support cognitive health.
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 B2 (riboflavin) helps convert food into energy and protects cells from damage due to oxidative stress.
Vitamin B3 (Niacin) assists cells in converting food into energy and DNA repair. This measures the sum of total niacin plus tryptophan equivalents (if analyzed).
Vitamin B3 (Niacin) assists cells in converting food into energy and DNA repair. This measures the sum of total niacin.
Vitamin B5 (pantothenic acid) assists in converting food into energy and helps cells build and break down fat.
Vitamin B6 (pyridoxal) assists in chemical reactions required for protein synthesis and red blood cell production.
Vitamin B9 (folate) assists in chemical reactions required for protein synthesis and cell division.
The sum of folate (food/intrinsic) and folic acid.
Vitamin B12 (cobalamin) assists in DNA synthesis, red blood cell production, and insulation around neurons.
Vitamin A plays many important roles in function and growth, including helping cells develop properly and supporting vision.
Vitamin E is an antioxidant that protects cells from damage due to oxidative stress and helps relax blood vessels.
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.
Selenium assists proteins in crucial roles such as protecting cells from damage due to oxidative stress, DNA synthesis and supporting thyroid function.
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.
Other
Data on this page was sourced from:
USDA Dataset