Health notes
Human nutrition
- Water
- Oxygen
- Proteins
- Essential amino acids
- Non-essential amino acids
- Fats/lipids
- Unsaturated fats
- Monounsaturated fats
- Polyunsaturated fats
- Omega-3 fatty acids
- \(\alpha\)-Linolenic acid
- Omega-6 fatty acids
- Trans fats
- Saturated fats
- Cholesterol
- Carbohydrates
- Fiber
- Vitamins
- Minerals
- Choline
Essential nutrients
- Essential amino acids - chicken (S), milk (S), eggs (A), sardines (A)
- Essential fatty acids
- \(\alpha\)-Linolenic acid - ground flaxseed (S)
- Vitamins
- Fat-soluble
- Vitamin A - CTRL (S), milk (A)
- Vitamin D - CTRL (S), sardines (A), milk (A)
- Vitamin E - CTRL (S), peanut butter (A)
- Vitamin K - broccoli (A), chicken (B)
- Water-soluble
- B vitamins
- Vitamin B1 (Thiamin) - CTRL (S), peanut butter (C)
- Vitamin B2 (Riboflavin) - CTRL (S), milk (A), sardines (B), peanut butter (C)
- Vitamin B3 (Niacin) - CTRL (S), peanut butter (S), sardines (A)
- Vitamin B5 (Pantothenic acid) - CTRL (S), peanut butter (C)
- Vitamin B6 (Pyridoxine) - CTRL (S), bananas (B), potatoes (B), peanut butter (C), whole wheat bread (C)
- Vitamin B7 (Biotin) - CTRL (S)
- Vitamin B9 (Folate) - CTRL (S), peanut butter (C)
- Vitamin B12 (Cobalamin) - sardines (S), CTRL (S), milk (S)
- Vitamin C - potatoes (S), CTRL (A), bananas (B)
- Minerals
- Macrominerals
- Calcium - milk (S), sardines (A), whole wheat bread (C)
- Potassium - potatoes (C), bananas (C), milk (C)
- Phosphorus - sardines (S), milk (B), peanut butter (C)
- Magnesium - peanut butter (B), whole wheat bread (B), milk (C)
- Trace elements
- Copper - CTRL (S), peanut butter (C)
- Chromium - CTRL (S)
- Manganese - CTRL (S), bananas (B)
- Molybdenum - CTRL (S)
- Selenium - sardines (S), CTRL (S), milk (A)
- Zinc - CTRL (S), milk (C), peanut butter (C)
- Iron - sardines (B), peanut butter (C)
- Copper - potatoes
- Iodine
Other essential nutrients: water, oxygen, sodium (salt), chlorine (also salt), cobalt (in vitamin B12), linoleic acid (in chicken).
Foods
Chicken
| Serving |
grams |
Calories |
Protein (g) |
| 1 thigh with skin, cooked, edible portion |
135 |
240 |
32 |
| 1 thigh without skin, cooked |
115 |
210 |
29 |
| 1 tenderloin, cooked |
45 |
75 |
14 |
| 1 breast, cooked |
172 |
285 |
53 |
Bananas and potatoes
| Serving |
100 g bananas |
100 g potatoes |
| Calories |
90 |
80 |
| Vitamin B6 |
20% DV |
15% DV |
| Vitamin C |
14% DV |
32% DV |
| Manganese |
13% |
 |
| Potassium |
10% DV |
12% DV |
Sardines
| Serving |
100 g |
| Calories |
185 |
| Protein |
21 g |
| Vitamin B12 |
375% DV |
| Selenium |
58% DV |
| Phosphorus |
52% DV |
| Vitamin D |
32% DV |
| Vitamin B3 |
28% DV |
| Sodium |
28% DV |
| Calcium |
24% DV |
| Vitamin B2 |
19% DV |
| Iron |
18% DV |
| Choline |
16% DV |
| Vitamin B5 |
15% DV |
| Zinc |
15% DV |
| Copper |
14% DV |
| Magnesium |
10% DV |
Peanut Butter
| Serving |
100 g |
2 tbsp (32 g) |
| Calories |
600 |
180 |
| Protein |
22 g |
8 g |
| Vitamin B3 |
89% DV |
 |
| Vitamin E |
61% DV |
 |
| Magnesium |
48% DV |
 |
| Phosphorus |
48% DV |
 |
| Vitamin B6 |
34% DV |
 |
| Sodium |
29% DV |
 |
| Zinc |
27% DV |
 |
| Vitamin B5 |
22% DV |
 |
| Vitamin B9 |
22% DV |
 |
| Copper |
21% DV |
 |
| Iron |
13% DV |
 |
| Vitamin B2 |
16% DV |
 |
| Vitamin B1 |
12% DV |
 |
| Potassium |
12% DV |
 |
Whole Wheat Bread
| Serving |
100 g |
| Calories |
250 |
| Protein |
13 g |
| Magnesium |
20% DV |
| Calcium |
10% DV |
| Vitamin B6 |
10% DV |
Milk
| Serving |
1 cup (240 mL) fat free Fairlife |
| Calories |
80 |
| Protein |
13 g |
| Vitamin B12 |
45% DV |
| Calcium |
30% DV |
| Vitamin D |
25% DV |
| Vitamin B2 |
20% DV |
| Selenium |
20% DV |
| Phosphorus |
20% DV |
| Vitamin A |
15% DV |
| Zinc |
15% DV |
| Potassium |
8% DV |
| Magnesium |
6% DV |