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1 Vegetables Artichokes, Globe Asparagus Bamboo shoots, raw Beet Greens Beets (Boiled) 6 Cabbage, Chinese (pak-choi) 1 Broccoli Flower Broccoli Stalks Brussel Sprouts Cabbage, savoy, boiled Carrots (raw) 7 Carrot Juice Cauliflower Celery (raw) Collards Cucumber (Peeled) Cucumber (w/skin) Eggplant (Boiled) Garlic 3 Green Peppers (Sweet) Kale Kohlrabi, cooked, boiled Leeks Lettuce (Iceberg) 1 Lettuce (Romaine) 1 Mint (Spearmint) Mustard Greens Onions Okra (raw) Parsley Parsnips 7 Pickles (Dill) Pickle (Relish, Sweet) Pickles (Sweet) Potatoes, Russet (baked) 7 Pumpkin (Boiled) 7 Rapini (Broccoli) raw 1 Radish Red Peppers (Sweet) Rutabagas (Boiled) 7 Squash, Acorn (Baked) Squash, Butternut (Baked) Squash, Hubbard (Baked) Squash (Spaghetti) Squash, Zucchini w/skin (Boiled) 1 Spinach Sweet Potato (Baked) Turnips (Boiled) 3 Turnip Greens (Boiled) 1 Watercress 1 Vegetable Averages 7 Page 1 of % %.66 : % 1%.6 : % %.6 : % 1% 1.33 : % 7% 11. : % 1%.76 : % 1%. : % 1%. : % 1%. : % 1%.78 : % 8% 6.61 : % 86% 6.78 : % %.3 : % % 1. : % 1%.76 : % 8% 1. : % %.8 : % 68%. : % % 11. : % 1% 6.7 : % 1%.77 : % 86%.78 : % 1%.68 : % 8%. : % 1%. : % 1%.16 : % 1% 1.11 : % 7% 3.87 : % 1% 6.8 : % 1% 1.33 : % 78% : %.7 : % 3%. : % 6%.77 : % 8% 3.1 : % 1% 1. : % 1%. : %. : % % 1.8 : % 8%.67 : % 1%. : % %.8 : % %.6 : % 88%.6 : % 1%.6 : % 1%.1 : % %.11 : % 8%.8 : % 1%. : % 1%. : Good 3.%.3%. : 1.

2 Fruit Apple with Skin 38 Apple without Skin 38 Apple Juice, unsweetened 1 Applesauce, no sugar 3 Apricots Avocado Banana 6 Blackberries Blueberries Cantaloupe 6 Cranberries Cranberry Juice, unsweetened 6 Cherries (Sweet) Dates (Deglet Noor) 13 Figs (Dried) 61 Grapefruit Grapefruit Juice, unsweetened 8 Grapes, American Type 3 Honeydew Melon 6 Kiwi Lemon Lime Mango Orange 3 Orange Juice Olive (Green) Olive (Ripe) Papaya 8 Peach Peaches, canned syrup drained Pear, Asian 36 Pineapple 66 Pineapple Juice, unsweetened 6 Plum Pomegranate juice 67 Pomegranates, raw 3 Raisins, golden seedless 6 Raspberries Strawberries Tomato 38 Watermelon 7 Fruit Averages 3 Page of % %.78 : % 8%.6 : % %.73 : % 6%. : % 1. : 1, , % 7%.36 : % 6% 1.7 : % % 1. : % 6% 1. : % 78%.76 : % 66% 1. : % 8% 1. : % 6% 1. : % %. : % % 1. : % 3.8 : % 8% 3.8 : % 6% 3. : % 6%.7 : % 8%.86 : % 8%.3 : % % 1. : % 68%.38 : % 78%.8 : % 6%.63 : , , % % 13.1 : % 8% 13.3 : % 78%. : % 78% 1.3 : % 6% 1. : % %.73 : % 66% 1.3 : % % 1.33 : % 7% 1. : % % 1. : % 6% 1. : % % 3.36 : % 8% 1.8 : % 78% 1.38 : % 8% 6.6 : % 1. : % 63.%.7 : 1.

3 Grains Amaranth 7 Barley (Hulled) Buckwheat Corn 6 Corn Grits, unenriched, dry 7 Cornstarch 7 Millet 7 Oats Rice (brown) Rice flour (brown) Rice (white) 7 Rye 3 Sorghum 77 Spelt 7 Sprouted Wheat Sweet Corn 7 Quinoa 3 Wheat, hard red winter 8 Grain Averages 6 Page 3 of 3, , % 78% 6. : 1. 1, ,8.3-8.% 7%.1 : 1. 1, ,1.3 -.% 7% 1. : 1. 1, , % 6%. : % % 33.8 : % 36% 1. :, , % 6% 17.8 : 1. 1, , % 1.8 : , , % 6%.73 : , , % 8%.68 : %.7 : , % 7% 6.11 : , ,.7 8%. : 1. 1, , % 66%.38 : %. : % 78% 33.7 : , , %.7 : % 7%. : , ,.8 1.% 6.% 16.6 : 1. Legumes Beans (Navy, boiled) Beans (Pinto, boiled) Beans (Black, boiled) Chickpeas (garbanzo beans) Edamame (prepared) Green Beans (boiled) Green Peas (boiled) Kidney Beans (boiled) Lentils (boiled) Lima Beans (boiled) Refried Beans Peanuts (dry roasted) Peanut Butter (smooth) Soybeans (boiled) Split Peas (boiled) Legumes Averages ,61., ,73.7 1,73.1,6.1.6, of ,13. -1, ,7.3-1,73.1 -, , %.6%.%.% 1.% 1.6%.6%.6%.%.7%.%.1% 6.6%.% 3.1%.% 86% % 1% % 8% 8% % % 7% 78.%.77 : 1..7 : : 1..1 : 1..7 : : 1.. : : : 1..7 : : 1.,33. : 1..7 : : 1..8 : : 1. Seeds Breadfruit Seeds Chia Seeds Cottonseed (kernels) Flaxseed Seeds Mustard Seed Pumpkin Seed (kernels) Safflower Seed (kernels) Sesame Seeds Sunflower Seeds (kernels) Watermelon Seed (kernels) Seed Averages ,6. 6,6.,. 6,73.,37.1 7,6.6 31,86.1,36.1 6, ,86., ,. 78.,86. 3, ,.8 of -1, ,33.8 -,.6 1, , ,7. -3,81.1-6,. -31, , N/A 1.8% 7.%.7%.%.%.% 68% 68% 8% 6% 6% 66% % 6.% 3.33 : : : 1..6 : 1..7 : : 1.. : : : : 3.8 : 1.

4 Nuts Acorn Flour Acorns (Dried) Almonds (roasted) 1 Brazilnuts (dried) 1 Cashews (roasted) Chestnuts (dried, peeled). Coconut (raw) 1 Hazelnuts or Filberts Macadamia (roasted) 1 Pecans 1 Pine Nuts 1 Pine Nuts (Pinyon) 1 Pistachios (roasted) Walnuts (English raw) Nut Averages 11.6 Page of 3 6,1.. -6,1. N/A % 1. : 37 6, ,861.8 N/A % 1. : 1, , % 6% 1. : 3, , % 8% : , ,. +8.1% % 7. : , , % 6% 8.37 : % % 1. : 8, , % 8%.8 : 1. 1, , % % 6.6 : 1. 3,3.7 1,1. -, % %. : 1. 38, , % % 3. : 1. 8, , % : 1., , % 8%.8 : 1. 3,1.7 1,6.1 -,8.6-3.% 8%. : , ,71.3 Good.6%.6% 16.1 : 1. Meats/Seafood Catfish (Farmed) Catfish (Wild) Chicken Breasts (Conv.) Dolphinfish Dungeness Crab Grass-Fed Beef Grain-Fed Beef Halibut, Alaska King Crab (Steamed) Lobster (Steamed) Oyster, raw Pollock, Walleye Pork Fresh (Conventional) Sardines, (Drained Oil) Sardines, (Drained Tomato S.) Salmon (Sockeye) Shrimp Smelt Tilapia (Farmed) Trout (Farmed) Trout (Wild) Tuna, canned in water Tuna, fresh Bluefin Turkey, Ground (Conv.) Turkey, w/skin (Conv.) * Estimated , ,6.6, ,38.7 1, ,678. 1,.1 1, , ,78.6 1, of , ,.8 -,3.3 1,78.6 1, ,16. 1,11.8-1,1.1-1, * %.%.%.%.%.%.%.%.%.%.%.%.%.%.%.%.%.%.%.%.%.%.%.%.% 1%* 1%* 1%* 1%* 1%* 1%* 1%* 1%* 1%* 1%* 1%* 1%* 1%* 1%* 1%* 1%* 1%* 1%* 1%* 1%* 1%* 1%* 1%* 1%* 1%* 1. : 1..1 : : 1.. : 1.. : : : 1.. : 1.. : 1..3 : 1.. : 1.. : : 1..3 : 1..7 : 1..7 : 1.. : 1..6 : 1.. : 1..7 : 1.. : 1..6 : 1.. : : : 1.

5 Oils Almond Oil Avocado Oil Canola Oil Coconut Oil Corn Oil Fish Oil (cod liver) Fish Oil (herring) Fish Oil (sardine) Fish Oil (salmon) Flaxseed Oil Olive Oil Palm Oil Peanut Oil Soybean Oil Sunflower, high oleic (7%+) Sunflower, linoleic (6%) Walnut Oil Oil Averages Page of 1, , % 3% 1. : 1,1. 1,8.1-13,1.3 +.% 8% 13.1 : 1. 1,7. 8,6. -1, % %.6 : 1.,.7. -,.7-3.% % 1. : 6,67. 1, , % 8% 6. : 1. 1,6.1,38. 1,.3 +8,63.% 6%. : 1. 1, ,. 1,17.8 +,78.% 1%.1 : 1.,83.6 7,1.6,38. +8,77.% 1%.8 : 1. 1,7.,. 38,.3 +,73.% 1%. : 1. 1,3. 6,6. 6,3. +1,1.% 3%. : 1. 11, , % 8% 1.83 : 1. 1, ,.6 -.% %. : 1. 36, ,3.8 -.% 6% 1. : 7,17.1 7,68.7 -,8. -3.% 8% 7.3 : 1., , % 3%.76 : 1. 7,6.. -7,6. -6.% 3% 1. :,8. 11,7.6-8,7.8 -.% 3%. : 1. 3,6.3 11,. -11,6.1.%.%.1 : 1. Spices Cinnamon Mustard (Prepared) Pepper (Black) Sage Salt (Table) Sugar (Brown) Sugar (Granulated) Spices Averages , , of %.8% 1.%.%.% 6.8% 1.% 8.% % 7% 1% 1% 38% % % 6.3% 3. : 1..3 : : 1..3 : 1. : : : 1.6 : 1.

6 Miscellaneous Bread (White) 73 Bread (Whole Grain) 71 Cassava 6 Cider Vinegar Cheerios (Gen Mills) 7 Cheese (Blue) Cheese (Cheddar) Cheese (Cottage) Chocolate (baking) 7 Coca Cola 3 Coffee Corn Flakes 81 Corn Syrup 1 Egg (Christopher) Egg (3 mg ) Egg (regular) Ice Creams (vanilla) 87 Grape-Nuts Cereal (Post) 71 Ketchup (w/sugar) Honey 61 Maple Syrup 6 Margarine, 6% fat Margarine, fat-free Marshmallows 6 Milk (3.% milkfat) 7 Molasses Mushrooms (Enoki, raw) Mushrooms (Italian, Crimini raw) Mushrooms (Portabella, raw) Mushrooms (Portabella, grilled) Mushrooms (Shiitake, cooked) Mushrooms (White, raw) Mushrooms (White, stirfried) Oatmeal (Cooked) 66 Shredded Wheat Miniatures 67 Spaghetti, cooked 1 Spaghetti, whole-wheat, cooked 37 Tapioca, pearl, dry 6 Yogurt 1 Miscellaneous Averages Page 6 of ,1.3 -.% % 8.7 : % 8%. : % 8% 1.88 : % 6% :, ,31. -.% 1% 1.13 : % 38%.3 : % % 1.8 : % 3% 6. : 1. 1, , % 6% 1. : % % : % % 1. : % 66% 1. : % % : 1 1,. 1, % % 1. : , % % 1.8 : , , % % 6.78 : % % 1. : % 68% 13. : % % 3. : % % : % % 1. : 6,8.6 3,3.6-3,6. -6.% 3% 8. : % % 8. : % % 6.36 : % 36% 1.6 : % 8% 1. : % 8% 7.3 : % 8% 1. : % 8% : % 8% 1. : % 8% 1.3 : % % 1. : % 8% 1. : % 68% 3.7 : , ,. -33.% 7% 1. : % 6% 1.3 : % 66%.3 : % 38%. : % 3%.3 : , %.6% 6. : 1. Averages Vegetable Averages Fruit Averages Grain Averages Legumes Averages Seed Averages Nut Averages Oil Averages Miscellaneous Averages Spices Averages ,38.7,687.3,7.1,71. 3,6.3 1, , , of ,.8 -, ,.3-1, , Good Good 3.% 11.8% 1.%.%.%.6%.% 1.7% 8.%.3% 63.% 6.% 78.% 6.%.6%.%.6% 6.3%. : 1..7 : : : : : 1..1 : : : 1.

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