Macro Breakdown
Glycemic Impact
| Glycemic Index | 39 (Low) |
| Glycemic Load | 3 |
| Insulin Index | 90 |
Health Scores (0-10)
Complete Nutrient Profile
| Nutrient | Amount / 100g | % Daily Value |
|---|---|---|
| Energy Kcal | 424.0 kJ | — |
| Protein | 4.2 g | 8% DV |
| Total Fat | 1.7 g | 2% DV |
| Carbohydrate | 17.3 g | 6% DV |
| Fiber | 1.3 g | 5% DV |
| Sugar | 8.4 g | 17% DV |
| Cholesterol | 4.0 mg | 1% DV |
| Sodium | 63.0 mg | 3% DV |
| Calcium | 127.0 mg | 10% DV |
| Iron | 1.9 mg | 11% DV |
| Magnesium | 42.0 mg | 10% DV |
| Phosphorus | 127.0 mg | 10% DV |
| Potassium | 245.0 mg | 5% DV |
| Zinc | 1.9 mg | 17% DV |
| Vitamin C | 25.3 mg | 28% DV |
| Vitamin B6 | 0.3 mg | 17% DV |
| Folate | 72.0 µg | 18% DV |
| Vitamin B12 | 0.9 µg | 37% DV |
| Vitamin A | 158.0 µg | 18% DV |
| Vitamin E | 5.7 mg | 38% DV |
| Vitamin D | 2.5 µg | 13% DV |
| Vitamin K | 16.9 µg | 14% DV |
| Selenium | 7.4 µg | 13% DV |
Fatty Acid Breakdown
| Fatty Acid | Amount / 100g |
|---|---|
| saturated fat | 0.422g |
| monounsaturated fat | 1.154g |
| polyunsaturated fat | 0.057g |
| trans fat | 0.000g |
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Health Condition Relevance
Anemia
iron, vitamin c, folate. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.
Skin Health
vitamin c, zinc, vitamin e. Vitamin C is required for collagen cross-linking. Zinc reduces inflammation and sebum. Vitamin A reg.
Inflammation
vitamin c, vitamin e, fiber. Omega-3 EPA/DHA → resolvins (pro-resolving mediators). Antioxidants neutralize free radicals. Fiber .
Hormonal & Metabolic Impact
Cofactor for 5α-reductase (T→DHT). Required for androgen receptor function. Inhibits aromatase (T→estradiol).
Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).
Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.
Leydig cells have VDR (vitamin D receptor). Vitamin D increases LH sensitivity → more T production. Also modulates aromatase.