=gggggggggggggggggggggggggggggg= = = = <^ufiuuo1 dm5.o1 = = eo2 <3.),] ,ojs5 = = `\`v^u`u = = = =777777777777777777777777777777= ,u^o,r7jv1n $;ov ,q"y"! isj<: `maeqw l15w .o1 j>7l7n `o:j3i i5i7."1 `o5hr,m ;rao5*`mp3 #bjbb4 #aj4 #ac4 j3`ma,u^o.a01 #a4 ^r`] eo2 ex.? 7 `)$7.oj>7.? h["n3i[n ,i"< ^m$aiy`u o/cz <^ufiuuo1w <3.),]" dm5.o1,ojs5 eo2 d+,o"2`v7`u ,o1hr"! .ulj<: ,u^o. .]^u"u .n`=j`u. j54 #b4 .ulirl7 eo2 j7ex 7 ,-8'.ulirl7,0-' ("7z `v3"* `o.g i lsbcr+7 +>a #a 82$a.m99;0n .?jb 82$a.m99;0 ,oadm5w `o.g eo2 `%`:a8',oa>a;s `u,o .n8'#bjbb-ef ju,082$a.m,`[8;0 7 ,-8'dm5.o1,0-' ;= ^&dujv.o^7l3 .u,]z .ndm5^\ ;yir #i4e0pp ;a #dh4g0pp "u ;7d+,o$ l7ojr/`u" #b`r .ndm5z ,oadm5;s5$e&q l3jv^7.o.n"! l+7jr/.oe3 p3.r"+e]n d+,o"! j.o <30< `r,)o do1+jr/[54 3o m"op3 `r,)`p3`un irjr ]>7d+,o$ l7oj3 #a`r .ndm5w lsb. 8'8'.m,0h["o'.o,0cz `r,)! v3"+jr/`u" ,oadm5;s5$e& d+,o"! j.o <30z #b`r lsb.8'8'.m,0 ;a #c `r,) `/jya! ^1ajo.o <30a #e #e4 .u;olj7 eo2 j>7jm `/jya 7 ,-8')"( `=d+,0-' )"(j=^u eo2 ,u^o.#bd `n.r 7 ,-8'`o`v3 h=^u,0-' `v3`/ `o`v38',oadm5w>adm5<3.);s,0n `o.g e"* `)w" .ul `\`v h=^u eo2 `ma.n,oadm5`%`:amrp3jyn d+.g e"* ;x`m -----------------------------iii ex;< ,'.s5:a. .m"1 dno.o er`o5 ,g,scz ema.dno.o^)ju .s5.dno.o^)ju ,g["u .?[54,' 0,i4 .ul `r+ """""""""" #a#i #a4 ^r`] eo2 ex.? """"""" #a#i #b4 .ulirl7 .ndm5 """""" #b#aa #c4 .ul j7ex """"""""""" #c#ae 0,,ii4 .ul `\`v """""" #d#ag #a4 ,ojs5"2`s5l `\`v """ #d#ag #b4 d+,o"2`v7`u .ul `\`v """"""""""""""""""""""""" #i#ce 0,,iii4 .u;olj7 eo2 j>7jm `/jya """"""""""""""""""" #ac#di #a4 .u;olj7 """"""""""" #ac#di #b4 j>7jm `/jya """"""" #ac#di ;s5^m#a4 .=jbd]$d+ """" #ad#ea ;s5^m#b4 .o^7l3 ;<5`u."+ """""""""""""""""""""""" #ae#ef iii ex;< #g ------------------------------#a 0,i4 .ul `r+ #a4 ^r`] eo2 ex.? 7 ,oa.r"+w `u`[bjv" `)$7 .oj>7.? h["n3i[n ,i"< ^7,= eo2 ,u,\cnh[pf[ ,s^o,[ i[7 er;n"! h=jr <^ufiuw ]>7! $3d*jo ,sb;mrj1 ,m o/cz <^ufiuuo1 82$a.m99;0o ^m$aiy`u o/[54 82$a.m99;0 <^ufiu p3`v"u^mhs e&"o.? a #ae0p "u .?z ^3e*" `)$7n %oaj3 ^&dujv.o^7z >a #he0p "u l7ir.?["u e30[582$a.m#a;0 82$a.m#a;0 0,oil1 ,avocado- ,,,,u4s4 de"p;t agriculture database _+https://fdc.nal.usda.gov_: #a 0,i4 #a4 #i 82$a.m,`[8;0 82d+#a;0 .o^7l3 .="%^\ h[a.o7 =gggggggggggggggggggggggggggggg= `m^g ^&dujv.o^7 dujv.o^7 """""""""""""""""""""""""""""""" ^gdu .m"u ,oae&,] %.on i">7 j5% .m"u i=e&,] %.on i">7 j5% `m.u o.m7`\jb! $.q h3,ul,! o.m7`\jbo sb'cz h3,ul,! ,]l78'#bj0d,c,0 .m"u ra;n 8'cxcz.s5 ck[5,0 .m"u `u;n 8'cxcz.s5 cu4[5,0 <3.],] `u(n >ajr o.m7`\jbo e30!,m"x ,mrb`n ^gjr `u(n $7jr l7ir.?["u ^gjr$ .?[5 `oh o.m7`\jbw `r,mn ,i"< i3o1" i$"u ^g"% == =777777777777777777777777777777= - ^&dujv.o^7" ,oae&,],[hn"u1 eo2 j7l3jv,]^g! j5%j3 <^ufiuuo1z j\.m7 .m7,].o.o1" ;= fu1"n,[hn"u1 eo2 j\i7! ck;p.m`u `uj\78'0ml,0 `mob$`:a8'p3,0 %h=`oj3 """""""""""""""""""""""""""""""" #a cj3c <^ufiuuo1 na,[h["<^s.q .oa;u <^ufiuuo1 na,[h["<^s.q 8'.m,0im,(r>a;u #ejj #ag1ejj #bjbc4 #aa4 #d4 #bd ^o^d5 <^ufiuuo1 na,[h["<^s.q ^o^d5 #bej #ah1jjj #bjbc4 #e4 #ca4 #be "oeuci <^ufiuuo1 na,[h["<^s.q "ne(fses,[ #bej #ab1ijj #bjbc4 #e4 #bj4 =777777777777777777777777777777= 99 `mob$`:az #bjbb4 #d4 `o.g ------------------------------#c #c4 .ul j7ex 7 ,ojs5"2`s5l eo2 ,o1hr.ul - .3"%+7er" l3$ i[7 <3.),] eo2 .o^7l3 .u,] ,ojs5 - ^mi7j3 d+,o ,iucz `v7`u,o1hr 82d+#c;0 .ul j7ex =gggggggggggggggggggggggggggggg= `m^g ,n^mcr+7 `v3"* `o.g"2`%`:a eo2 ^sb"] """""""""""""""""""""""""""""""" ,ojs5"2`s5l <3.),] ,ojs5 d#b 0,i4 #c4 #ae 8'-.3"%+7er ,ojs5" -l3$ ,ojs5" -l3jv^7.o.n ,ojs5,0" dm5.o1,ojs5 8'-.o^7l3 .u,] ,ojs5,0 ,oadm5w `o.g eo2 `%`:a" ,oadm5;s5$e&w `o.g eo2 `%`:a d+,o"2`v7`u d+,o"2`v7`u ,o1hr .ul8'-d+,o,o1hr" -`v7`u,o1hr,0 ,oadm5i[7w d+,o"2`v7`un `v3j3 ^sb"%1 =777777777777777777777777777777= ------------------------------#d 0,,ii4 .ul `\`v #a4 ,ojs5"2`s5l `\`v $4 <3.),] ,ojs5 7 ,-8'.3"%+7er,0-' .ulirl7 .) .ndm5n,s ;m;&+7.n$ `s5;&iy.o <30< `o.gn .?jbjr/[54 - .ulirl7 .) .ndm5o 8.s(a;s `u,o .n#bjbb-#ee ju,0 #1 <,nh("1 ^&`s5;& #2 ;ul3nho1"1 #j4ja0g_/kg4 oj 8',oa+7%.o .n.u ,o %.o,]^gw ;m;& ex.?["u" ;ul3nho1"u,s .3"%">7,0 #3 jnal3"1 #j4jje0g_/kg4 oj #d 0,,ii4 #a4 #ag 8',oa+7%.o .n.u ,o %.o,]^gw ;m;& ex.?["u" jnal3["u,s .3"%">7,0 #4 o,ud["udo1<1fu1"1 #j4ja0g_/kg4 oj8',oa+7%.o .n.u ,o %.o,]^gw ;m;& ex.?["u" o,ud["udo1<1fu1"u,s .3"%">7,0 =777777777777777777777777777777= 7 ,-8'l3$82$a.m99;0,0-' .ulirl7 .) .ndm5o `o.gn .?jbjr/[54 - .ndm5^\ l3$cz #j4e--#b4j ,m.g["u <^ufiuuo1o jri7iycz ,8`oh ,oae&,]%.o8'7! chcrcz ,m;o"u o1^3.?["u ,oa+7%w dm5.o1! chcrcz ;?iu$ iye: %.ow l3jv 8'l3dr,0$ .qjr7iye* $b'o cu4<.o5482$a.m,`[8;0 7 ,-8'l3jv^7.o.n,0-' .ulirl7 .) .ndm5o l3jv^7.o.n l+7 `o.gn .?jbjr/[54 =gggggggggggggggggggggggggggggg= 99 ,oadm5w `o.g eo2 `%`:a 8',oa>a;s `u,o .n#bjbb-ef ju,0 .n#e4 ,oadm5w `o.g eo2 `%`:a #g4 ,oa+7%.o"%" #g-a4 ,oae&,]%.o"%" 8'#ag,0 `oh,oae&,]%.o #e,0 `%`:a"1 l3$ #j4f oj 8',-d = "nd vegetable oil82$a.m,`[8;0 - `ma.n,oadm5`%`:amrp3jycz #bjag c* <^ufiuuo1! d+.gn duj5jcz <3`)! ;rhra82$a.m#c;0j`u .t;4 82$a.m,`[8;0 7 ,-8'dujv"2^&dujv.o^7l3 .u,],0-' .ulirl7 <^ufiuuo1z dujv.o^7n ^ojr l7ir.?["u `)$7n %oaj3 _s["u <1":.q ^&dujv.o^7l3 .u,] ^o%1o cu4a;u <^ufiuuo1 na,[h["<^s.q 8'.m,0im,(r>a;u #hg4c #ab4g ^o^d5 <^ufiuuo1 na,[h["<^s.q ^o^d5 #hg4a #ab4i .gfuuo1 <^ufiuuo1 na,[h["<^s.q .gfufu"o< #hg4a #ab4i 0,,avo4 d["oeos5 na,[h["<^s.q <^ufiuuo1 8'.m,0<^und[n3,,o #hg4j #ac4j eoc:d!"r3 <^ufiuuo1 eoc:d!"r3 #hf4h #ac4b u1$% d["oeos5 na,[h["<^s.q <^ufiuuo1 ,,sf!fu"o< #hf4g #ac4c a #b4b^r ;a #c4j^r 8'#dh4g0pp,0 ;a #e4j^r 8'#df4i0pp,0 ;a;u <^ufiuuo1 na,[h["<^s.q 8'.m,0im,(r>a;u #ef4e #cj4h ju1dmi[,[hu"o <^ufiuuo1 na,[h["<^s.q 8'.m,0io^jcz do1,m ^&dujv .o^7l3w j3 .="%82$a.m,`[8;0 - ,8cj3c <^ufiuuo18'.oa;u <^ufiuuo1 na,[h["<^s.q 8'.m,0im,(r>a;u 8#g4e #c4g0 8#j4c ,-#ef4j-' #bg4i #b4i0 ^o^d5 <^ufiuuo1 na,[h["<^s.q ^o^d5 8#h4a #c4f0 8#j4b ,-#de4g-' #cf4b #d4g0 "oeuci <^ufiuuo1 na,[h["<^s.q "ne(fses,[ 8#h4c #b4g0 8#a4j ,-#dh4e-' #cd4a #c4h0 =777777777777777777777777777777= _7 <^ufiuuo1 .ndm5^\ .o^7l3 .u,]n ;7d+,o,0-' ,8f3hn <^ufiuuo18'8'.m,0 h["o'.o,00'z ("7d+,o$ l7ojr `r,)o do1+jr/[54 82`["o5#d;0 ("7d+,o$ l7oj3 .ndm5 ,'.s5:a. .m"1 `r,) .)_/jm ("7,]^g d+`o4 $ix,] ,its.: d+"u chcr54,' "8`r,) .) 8'("7d+`o" .o^7_/dujv.o^7 j5">7 eo2 #ao1]>7,]^g `o.g;on irj3 ^o%1 ,m;o d+`oiys o/.o <30[5,' e#h 0,,ii4 #b4 #ce ]>7,]^g ;=cr+7">7 #bej0ml4 - #ajj8'0ml,0i7 82\">7 ==0kcal;0 =gggggggggggggggggggggggggggggg= ]>7,]^g #ajj0ml4i7j5">7 #ao1 ]>7,]^g `o.g;on irj3 ^o%1 """""""""""""""""""""""""""""""" ch["%5 #j0mg #j0p h3,mjve& #j0g #j0p i7"% #j0g #j0p .o^7 ==0g ==0p h["r3,[.o^7 #j0g #j0p dujv.o^7 ==0g ==0p fu1"n,[hn"u1 #j0mg #j0p i3^ra.o1 #j0g #j0p =777777777777777777777777777777= "8`r,) jm 8'("7d+`o" .o^7_/dujv.o^7 j5">7 eo2 #ao1]>7,]^g `o.g;on irj3 ^o%1 ,m;o d+`oiy54,' ]>7,]^g ;=cr+7">7 #bej0ml4 - #ajj8'0ml,0i7 82\">7 #gge0kcal;0 =gggggggggggggggggggggggggggggg= ]>7,]^g #ajj0ml4i7j5">7 #ao1 ]>7,]^g `o.g;on irj3 ^o%1 """""""""""""""""""""""""""""""" ch["%5 #j0mg #j0p h3,mjve& #j0g #j0p i7"% #j0g #j0p .o^7 #hf0g #aei0p h["r3,[.o^7 #j0g #j0p dujv.o^7 #bj0g #acc0p fu1"n,[hn"u1 #j0mg #j0p i3^ra.o1 #j0g #j0p =777777777777777777777777777777= 99 #ao1 ]>7`o.g;on irj3 ^o%1 8'0p,0z #b1jjj0kcal4 `o.goe["u `rqw do1+ \">7n ,i"< i"! ,m o/,[bcoi4 99 m"op3z ,s"u i"z ]>7d+,on irj3 `r,)! `p3`ujr/`u" jri7 lsb.cz .[a,o ("7d+,o `r,)! v3"+j54 7 ,-8'p3.r"+ d+,o,0-' 8.s(a;s eo2 ,-`macr ,oa>a;sn,s im ^) q.[7 ^9z-' eo9! ,m o/cz .ndm5obcoi4 "8,q;nw o1^m ,iucz ,q;n.u.oaw `oc[7"2j+`v"2j+c[7n `v3j<: d+j*01 - `)$7j1 ,ir `)$7! .ofo`u ,o4[,q^g - ,-,o5cyj\`v3o `?.]iy,ocz ^g-' - ;oer$ `?.]iy,ocz ^g "8.]^m ,iucz `v3"* `=q`o`v3w q.[7`v `v3"*j<: l,o1`v i"z cr+7["u d+j*01 0,a4 uo1w dm5.o1z $`:ao `\.]jcz _so a;sn,s .]eo1 `s5l jm .o.]jbcoi4-' =777777777777777777777777777777= - ,-8'^o^7 `v7`u,0-' ,8cj3c <^ufiuuo18'.o7 i!sucz sb;ncz `macrn,s ,u^gj`o ,iregn `=`o .sb;x["u qj3 l3dr mrjs5o o/,[bcoi6 8jry ,r7l3 3o ^tf[ir">7 ,mob8'`macr ,u^g .ndm5,0 3o `macr ,u^g8'l3dr,00 "8/,o#b01 - 0,,natura ,,bi(oods 3o ena,ofu j*.o .oa.sb ,r7l3 3o ^] ,.r"u v3.ndm5 ,r7l3 - hl 3o jryn,s <^ufiu uo1 ,r7l3 3o ir">7w uo1! ^tf[ eo2 hr7f[ i3mr"u ,mob =777777777777777777777777777777= 7 ,-8'0,,gmo82$a.m99;0 `v3"* d+,o,0-' o1^m .ndm5z 8%.).^*j] ,oadm5 i[7w d+,o`o.g0n .?jbj.o <30z `v7`ud+j*! 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^ujujcz :aj1! j.oe3" `vo7,sb;mrje* .seo1iu.oi3^ra.o18'0,,ldl,0! cu4: ,o5j\`v3`/.o1jv3 mrjs5! cu4o1 ,m o/i`u <1":.o54 7 ,-8'^&dujv.o^7l3,0-' o.m7`\jb! #a`r ol7 ^u%j3 .o^7l3["u "ocu1"nl3" <1d"ocu1"n3l3 i[7 do1,m.o^7l3o jri7iy54 cxcz.s5o ck< o1^3.?["u l7(n,s ra;nl7hroe:" i="2,oae&,] %.on j5%iys o/[54 dujv.o^7! ir;nj<: ,sb;mrj1 `]m .seo1iu.o i3^ra.o18'0,,ldl,0! ck;m`u" `ueo1iu.oi3^ra.o18'0,,hdl,0! cu4: l7ir.?["u `)$7n o"ug _s["u <1":.o54 99 .o^7l3 .="%^\ h[a.o7 =gggggggggggggggggggggggggggggg= .="% e];o7 ]ege]8'`v3+7e],0 d+`o o.m7`\jb cxcz.s58'0d,c,0 ,u.r """""""""""""""""""""""""""""""" dujv.o^7l3 eo"o,[h[l3 0,myri/ic acid ;,c#ad"1j #j #ed4d i="2,oae&%.o" >.<%" d5jra% d1eoh[l3 0,palmitic acid a#ae ;s5^m#b #eg ;,c#af"1j #j #fb4i i="2,oae&%.o" d5% ,[hn<"ql3 0,/e>ic acid ;,c#ah"1j #j #fi4f i="2,oae&%.o" ,y`o"[5 ^&dujv .o^7l3 d1eohu1"nl3 0,palmitoleic acid ;,c#af"1a #a #j4e i="2,oae&%.o u1"nql3 0,oleic acid ;,c#ah"1a #a #ac4d i="2,oae&%.o "ocu1"nl3 0,l9oleic acid ;,c#ah"1b #b -#e4j i="2,oae&%.o "ocu1"n3l3 0,l9ol5ic acid ;,c#ah"1c #c -#aa4j i="2,oae&%.o" i1eko,`u2 .=.<% =777777777777777777777777777777= 99 ,oa+7%.o^\ .m+ .o^7l3 .u,] =gggggggggggggggggggggggggggggg= .="% dujv.o^7l380,c#ab"1j 0,c#ad"1j 0,c#af"1j 0,c#ah"1j0 ^&dujv.o^7l380,c#af"1a 0,c#ah"1a 0,c#ah"1b 0,c#ah"1c0 """""""""""""""""""""""""""""""" f=`o"[5 8- #j4a #aa4j #d4j0 8#j4a #bc4d ,-#ec4b-' #g4h0 i!`o"[5 8- - #f4e #b4j0 8#j4a #ag4h #ae4c ,-#eh4c-'0 ,i7f=`o"[5 8- #j4a #aa4f #c4a0 8#j4b ,-#df4e-' #ca4d -0 eo$7% 8#j4d #j4e #af4d #b4a0 8#j4c ,-#dc4h-' #cd4j #a4a0 x,m,m% 8- - #ab4b #b4b0 8#j4a #bg4e ,-#eg4j-' #j4i0 u1"o^[% 8- - #ac4g #b4e0 8#a4b ,-#ga4a-' #aj4j #j4f0 %;r% 8- - #c4i #a4i0 8#j4b ,-#fd4a-' #ah4g #j4b0 ;<5`o"[5 8- - #i4i #e4b -0 8#j4c #da4b ,-#dc4b-' #j4b0 fufucs'% 8,-#dh4e-' #ag4f #h4d #b4e0 8- #f4e #a4e -0 d5% 8#j4c #a4a ,-#de4a-' #d4g0 8#j4a #ch4h #i4d #j4b0 c#ae ;s5^m#b #ei jr^"<`o% 8#j4e #j4b #f4h #d4g0 8#j4a #ah4f ,-#fh4b-' #j4e0 ivr.o`o"[5 8#j4a #a4e #bd4h #ab4c0 8#c4a ,-#de4a-' #i4i #j4a0 ,y`o"[5 8#j4a #c4c #be4e #ba4f0 8#c4d ,-#ch4g-' #b4b #j4f0 =777777777777777777777777777777= 99 cu^=,m y #i e]" "80,,food ,,*emi/ry01 `r.] #d d3" ,mjal" #bjbb