Protein, fats, carbohydrates, fiber, vitamins, minerals, calories and food composition explained with practical context.
Prunes concentrate nutrients and sugars as fresh plums lose water. Per 100 g they provide about 240 calories, 38 g of sugars and 7.1 g of fiber. A 30-g serving—roughly four to five prunes depending on size—has about 72 calories, 11 g of sugars and 2.1 g of fiber. Their effect on bowel function is not just about fiber; prunes also contain sorbitol and other fruit compounds.
Ceylon and cassia come from different cinnamon species. Cassia usually tastes stronger and contains far more coumarin, while Ceylon is more delicate and has only low or trace amounts. Either can work for occasional culinary use, but people who consume gram-level amounts of cinnamon every day have a practical reason to favor Ceylon.
Honey contains water plus fructose, glucose and smaller amounts of other sugars; table sugar is almost entirely sucrose. Per 100 g, honey has about 304 calories and 82 g of sugars versus roughly 387 calories and 100 g for sugar, but a tablespoon of honey weighs more: about 64 calories versus about 49 calories in a tablespoon of granulated sugar. Amount used matters more than the small nutritional differences.
Heating or pasteurizing honey can lower enzyme activity, raise HMF when treatment is intense, and delay crystallization by helping filtration and controlling yeasts. That does not make raw honey a radically different source of nutrition, and pasteurized honey is still not safe for children under one year because ordinary processing does not reliably destroy botulism spores.
Honey is made mostly of fructose and glucose. In a broad USDA analysis of honeys, averages were about 38.4% fructose and 30.3% glucose, with roughly 17.2% water plus smaller amounts of maltose, sucrose and other sugars. Total sugars in typical honey are around 82 g per 100 g, so it is not pure sugar but it is a very concentrated source of simple sugars.
Potatoes are relatively low in calories when cooked without much added fat. Per 100 g raw, they provide about 77 kcal, 17.5 g carbohydrate, 2.2 g fiber, 2 g protein and roughly 425 mg potassium; frying changes the picture mainly because the potato absorbs oil.
Dried fruit does not automatically gain sugar; removing water concentrates what was already in the fruit. Raisins provide roughly 299 kcal and 59 g sugar per 100 g, compared with about 69 kcal and 15.5 g sugar in fresh grapes. Fiber and minerals are concentrated too, but a calorie-dense portion is much easier to eat quickly.
Yolk color is driven mainly by carotenoids in the hen's diet: the pigment type, amount and combination all matter. Yellow corn and yellow-orange plant pigments such as marigold can deepen yolk color. A darker yolk does not by itself prove that an egg is fresher, more nutritious or produced under a particular housing system.
Extra-virgin olive oil is essentially 100% fat. A standard olive-oil reference provides about 884 kcal/100 g, with roughly 73 g monounsaturated, 13.8 g saturated and 10.5 g polyunsaturated fat. A tablespoon weighing about 13.5 g supplies around 119 kcal. “Extra virgin” describes how the oil is produced and its chemical and sensory quality, not a lower-calorie version of olive oil.
100% juice is not simply whole fruit in liquid form from a practical nutrition standpoint. Sugar can be similar per 100 g, but juice retains very little fiber and a normal glass can concentrate the sugar from several pieces of fruit. Whole fruit usually produces more satiety because its structure, volume and fiber remain intact.
Hard, aged cheeses are usually the lowest in lactose. Analytical reviews place Parmigiano Reggiano, Grana Padano and Pecorino Romano below 0.01 g/100 g, with Emmental, Gruyère and some blue cheeses below 0.1 g/100 g. Actual content varies by process and brand, and lactose intolerance is not the same as milk-protein allergy.
Pork tenderloin is among the leanest pork cuts: a USDA roasted lean-only reference provides about 143 calories, 26.2 g protein and 3.5 g fat per 100 g. Trimmed center loin is around 4.7 g fat, while other lean loin references fall around 5–7 g depending on trim and cooking.