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Sex
Weight
154 lb
≈ 70 kg
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Stays in your browser. Sex sets the reference values; weight scales the amino acid targets.

Fortified & Other

Extra virgin olive oil

1 tablespoon (15 mL) · 14 g per serving
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Source: USDA FoodData Central. View entry

Percent of daily reference, per serving

Measured against NIH daily reference values for an adult male; iron and zinc targets are raised for plant absorption, per NIH. Tap a nutrient name to see every food ranked for it.

Fat-soluble vitamins

Vitamin A
No data
Vitamin D
No data
Vitamin E
No data
Vitamin K
No data

Water-soluble vitamins

Vitamin C
No data
Thiamin (B1)
No data
Riboflavin (B2)
No data
Niacin (B3)
No data
Pantothenic acid (B5)
No data
Vitamin B6
No data
Folate (B9)
No data
Vitamin B12
No data
Choline
No data

Minerals

Calcium
No data
Iron
No data
Magnesium
No data
Phosphorus
No data
Potassium
No data
Zinc
No data
Copper
No data
Manganese
No data
Selenium
No data

Essential amino acids

Per-kg targets from the NIH/National Academies RDA for adults. Targets for 70 kg (154 lb) body weight.

Source: USDA FoodData Central. View entry
Bars end at 100%; anything above shows as 100%+. This isn't medical advice; individual needs vary.