Comparing Real Foods with KABO's Nutrition Facts
Protein (23.11g, 50% RDA)
Soy Chunks (Nutrela): ~52g protein per 100g → 44g (½ cup dry).
Moong Dal (cooked): ~7g per 100g → 300g (1.5 cups cooked).
Chana Dal: ~8.9g per 100g → 260g (1½ cups cooked).
Peanuts (Roasted): ~25g per 100g → 92g (¾ Cup).
KABO = ½ cup dry soy chunks or 1½ cups chana dal. Eating 260g cooked lentils (1½ cups) matches KABO's protein!
Fats (3.79g, 5.65% RDA)
Avocado: ~15g fat per 100g → 25g (⅙ medium avocado).
Chia Seeds: ~31g per 100g → 12g (1 tablespoon).
Tahini: ~53g per 100g → 7g (½ teaspoon).
Walnuts: ~65g per 100g → 6g (2-3 walnut halves).
KABO’s fats = 2 walnut halves or 1 tbsp chia seeds. No need to eat ½ tsp tahini daily!
Energy (217 kcal, 10.85% RDA)
Bananas: ~89 kcal per 100g → 244g (2.5 medium bananas).
Sweet Potatoes: ~86 kcal per 100g → 252g (1.5 medium potatoes).
Dates: ~277 kcal per 100g → 78g (4-5 dates).
Oats: ~389 kcal per 100g → 56g (½ cup dry oats).
KABO = 4 dates or ½ cup oats. Avoid eating 2.5 bananas for the same energy!
Carbohydrates (22.65g)
White Rice (cooked): ~28g per 100g → 81g (⅓ cup).
Apples: ~14g per 100g → 162g (1.5 medium apples).
Quinoa (cooked): ~21g per 100g → 108g (½ cup).
Beets (cooked): ~10g per 100g → 227g (2.5 cups).
KABO’s carbs = ½ cup quinoa or ⅓ cup rice. No need to eat 2.5 cups beets!
Sodium (458.88mg, 22.95% RDA)
Pickles: ~1200mg per 100g → 38g (3-4 slices).
Miso Paste: ~3720mg per 100g → 12g (1 teaspoon).
Seaweed Snacks (nori): ~700mg per 100g → 66g (6-7 sheets).
Soy Sauce: ~5490mg per 100g → 8g (½ teaspoon).
KABO’s sodium = ½ tsp soy sauce or 3 pickle slices. Skip 6 seaweed sheets!
Vitamin A (as vitamin A)
Butternut Squash (cooked): ~558mcg per 100g → 134g (¾ cup).
Mango: ~54mcg per 100g → 1.4kg (impractical, but delicious!).
Red Bell Pepper: ~157mcg per 100g → 478g (4 medium peppers).
KABO’s 750mcg RAE = ¾ cup butternut squash, far easier than 4 peppers!
Vitamin C (as ascorbic acid)
Strawberries: ~59mg per 100g → 51g (5-6 berries).
Papaya: ~61mg per 100g → 49g (¼ cup diced).
Brussels Sprouts (cooked): ~85mg per 100g → 35g (4 sprouts).
KABO’s 30mg Vitamin C = 5 strawberries or 4 Brussels sprouts!
Vitamin D (as ergocalciferol)
Fortified Almond Milk: ~2.5mcg per cup → 2 cups.
UV-Exposed Portobello Mushrooms: ~13mcg per 100g → 38g (2 large caps).
KABO = 2 mushroom caps or 2 cups fortified milk for Vitamin D!
Vitamin E (as d-alpha tocopherol acetate)
Avocado: ~2.1mg per 100g → 476g (2.5 avocados).
Hazelnuts: ~15mg per 100g → 67g (½ cup).
KABO’s 10mg Vitamin E = ½ cup hazelnuts, not 2.5 avocados!
Vitamin B1 (as thiamin hydrochloride)
Green Peas (cooked): ~0.3mg per 100g → 333g (2 cups).
Acorn Squash (cooked): ~0.2mg per 100g → 500g (3 cups).
KABO’s 1mg B1 = 1 tbsp nutritional yeast, skipping 3 cups squash!
Vitamin B2 (as riboflavin)
Spinach (cooked): ~0.2mg per 100g → 425g (4 cups).
Mushrooms (shiitake): ~0.5mg per 100g → 170g (2 cups).
KABO’s 0.85mg B2 = 2 cups shiitake mushrooms!
Vitamin B3 (as niacinamide)
Peaches: ~0.8mg per 100g → 1.25kg (impractical!).
Sun-Dried Tomatoes: ~9mg per 100g → 111g (½ cup).
KABO’s 10mg B3 = ½ cup sun-dried tomatoes, not 1.25kg peaches!
Vitamin B6 (as pyridoxine hydrochloride)
Bananas: ~0.4mg per 100g → 250g (2.5 medium bananas).
Potatoes (with skin): ~0.3mg per 100g → 333g (2 large potatoes).
KABO’s 1mg B6 = ½ cup pistachios, not 2.5 bananas!
Folate
Asparagus (cooked): ~149mcg per 100g → 201g (2 cups).
Beetroot: ~109mcg per 100g → 275g (2 medium beets).
KABO’s 300mcg folate = ¾ cup lentils or 2 cups asparagus!
Vitamin B12 (as cyanocobalamin)
Fortified Tempeh: ~1.5mcg per 100g → 133g (1 serving).
KABO’s 2mcg B12 = 1 serving fortified tempeh, critical for vegans!
Biotin
Raspberries: ~1.5mcg per 100g → 2.7kg (absurd!).
Sweet Corn: ~6mcg per 100g → 667g (3 ears).
KABO’s 40mcg biotin = 1.5 cups walnuts, not 3 ears of corn!
Pantothenic Acid (as calcium d-pantothenate)
Broccoli: ~0.6mg per 100g → 833g (8 cups raw).
Corn: ~0.7mg per 100g → 714g (4 cups).
KABO’s 5mg = 1.5 cups shiitake mushrooms, skipping 8 cups broccoli!
Calcium (as tricalcium phosphate & naturally occurring)
Okra (cooked): ~77mg per 100g → 260g (2.5 cups).
Figs (dried): ~162mg per 100g → 123g (5 figs).
KABO’s 200mg calcium = 5 dried figs or 3 tbsp tahini!
Iron (as naturally occurring)
Swiss Chard (cooked): ~2.3mg per 100g → 235g (2.5 cups).
Dark Chocolate (70%): ~11mg per 100g → 49g (2 squares).
KABO’s 5.4mg iron = 2 squares dark chocolate or 2.5 cups chard!
Phosphorus (as tricalcium phosphate & naturally occurring)
Lentils: ~180mg per 100g → 30g (3 tbsp).
Pomegranate: ~36mg per 100g → 150g (½ fruit).
KABO’s 54mg phosphorus = ½ pomegranate or 3 tbsp lentils!
Iodine (as potassium iodide)
Seaweed Snacks (nori): ~37mcg per 1g → 2g (2 sheets).
Iodized Salt: ~77mcg per 1g → 1g (¼ tsp).
KABO’s 75mcg iodine = 2 nori sheets or ¼ tsp salt!
Magnesium (as magnesium oxide)
Black Beans: ~120mg per 100g → 83g (½ cup cooked).
Artichokes: ~60mg per 100g → 167g (2 medium).
KABO’s 100mg magnesium = ½ cup black beans or 2 artichokes!
Zinc (as zinc oxide & naturally occurring)
Hemp Seeds: ~10mg per 100g → 50g (3 tbsp).
Oats: ~3.3mg per 100g → 152g (1.5 cups cooked).
KABO’s 5mg zinc = 3 tbsp hemp seeds or 1.5 cups oats!
Selenium (as selenium chelate)
Oats: ~13mcg per 100g → 269g (2.5 cups cooked).
Coconut: ~10mcg per 100g → 350g (1.5 cups shredded).
KABO’s 35mcg selenium = 2 Brazil nuts or ½ cup sunflower seeds!
Copper (as copper amino acid chelate)
Sesame Seeds: ~4.1mg per 100g → 22g (1.5 tbsp).
Mushrooms (button): ~0.3mg per 100g → 300g (3 cups).
KABO’s 0.9mg copper = 1.5 tbsp sesame seeds or 3 cups mushrooms!
Manganese (as manganese citrate & naturally occurring)
Pineapple: ~0.9mg per 100g → 222g (1 cup diced).
Pecans: ~4.5mg per 100g → 44g (¼ cup).
KABO’s 2mg manganese = ¼ cup pecans or 1 cup pineapple!
Chromium (as chromium amino acid chelate)
Apples: ~0.01mcg per 100g → 9kg (absurd!).
Broccoli: ~0.02mcg per 100g → 4.5kg.
Chromium is nearly absent in plants; KABO simplifies intake!
Molybdenum (as naturally occurring)
Oats: ~35mcg per 100g → 129g (1.3 cups cooked).
Rice (brown): ~42mcg per 100g → 107g (½ cup cooked).
KABO’s 45mcg molybdenum = ½ cup brown rice or 3 tbsp lima beans!
Chloride (as sodium chloride and naturally occurring)
Tomatoes: ~40mg per 100g → 750g (5 medium).
Seaweed (wakame): ~1000mg per 100g → 30g (3 tbsp).
KABO’s 300mg chloride = 3 tbsp seaweed or 5 tomatoes!
Sodium (as sodium chloride and naturally occurring)
Coconut Water: ~250mg per 100g → 183g (¾ cup).
Miso Paste: ~3720mg per 100g → 12g (1 tsp).
KABO’s 458mg sodium = ¾ cup coconut water or 1 tsp miso!
Potassium (as naturally occurring)
Coconut Water: ~250mg per 100g → 104g (½ cup).
Cantaloupe: ~267mg per 100g → 97g (1 cup cubed).
KABO’s 260mg potassium = ½ cup coconut water or 1 cup cantaloupe.
