How this is worked out. Food values are per 100 g from each entry’s own nutrition data, scaled to the dose shown. A supplement dose is the typical labelled amount for that nutrient in our library; where no supplement in the library is dosed in it, the FDA Daily Value is used instead and labelled as such. Cooking, ripeness and variety move real numbers around, and absorption from food differs from a pill — treat these as the right order of magnitude, not a prescription. Educational content only, not medical advice.