About WholeCents

Beta-carotene (provitamin A), lycopene, and lutein + zeaxanthin. These are already in the USDA FoodData Central dataset — the same source as our core nutrient data.

Beta-carotene converts to vitamin A and acts as an antioxidant. Lycopene (concentrated in tomatoes) has strong associations with reduced prostate cancer risk in observational studies. Lutein and zeaxanthin accumulate in the macula and are the only dietary compounds shown to increase macular pigment density, protecting against age-related macular degeneration.

Carotenoids are fat-soluble — absorption increases 3-5× when eaten with dietary fat. Cooking tomatoes increases lycopene bioavailability by breaking cell walls. Beta-carotene from food (unlike supplements) has no known toxicity ceiling.

Total polyphenol content (mg gallic acid equivalent per serving) and total flavonoid content. Sourced from Phenol-Explorer, the most comprehensive peer-reviewed database of polyphenol content in foods, maintained by INRA (France). Covers ~500 individual compounds across ~400 foods.

Polyphenols are the largest class of dietary antioxidants. Flavonoids (a subclass) are associated with reduced cardiovascular mortality in multiple large cohort studies. Specific compounds like curcumin (turmeric), EGCG (green tea), and resveratrol (grapes) have extensive mechanistic research on anti-inflammatory pathways.

There is no established RDA for polyphenols. Bioavailability varies enormously — curcumin is only 2-3% absorbed without piperine (black pepper), while some flavonoids reach 20-30% absorption. We show relative content between foods, not a daily target, and flag known absorption enhancers and inhibitors.

Ferric Reducing Ability of Plasma (FRAP) score — a standardised measure of total antioxidant capacity. Sourced from Carlsen et al.'s landmark 2010 survey of 3,100+ foods, the largest antioxidant food database published.

FRAP provides a single comparable number across foods — useful for relative ranking. Spices, herbs, berries, and dark chocolate score highest. However, the USDA withdrew its own ORAC database in 2012, noting that in-vitro antioxidant capacity doesn't directly predict in-vivo health effects. We include FRAP as an informational score, not a health target.

As a relative ranking: "This food is in the top 5% / 10% / 25% for antioxidant capacity" — contextual, not absolute. No daily target, no health claims.

Sulphur-containing compounds found in cruciferous vegetables (broccoli, kale, cabbage, Brussels sprouts). When chewed or chopped, the enzyme myrosinase converts them to isothiocyanates — most notably sulforaphane from broccoli.

Sulforaphane is the most potent naturally occurring inducer of phase II detoxification enzymes (Nrf2 pathway). Multiple studies show it reduces markers of inflammation and oxidative stress. Overcooking destroys myrosinase — raw or lightly steamed broccoli delivers significantly more sulforaphane than boiled.

Quantitative glucosinolate data is available in published literature but not yet integrated into our pipeline. This is a planned enhancement.

The ratio of total omega-6 (primarily linoleic acid) to total omega-3 (ALA + EPA + DHA). For plant-based diets, effectively linoleic acid divided by ALA.

These fatty acids compete for the same enzymes. High omega-6 produces more pro-inflammatory compounds and further suppresses ALA→EPA/DHA conversion. The Lyon Heart Study found a 4:1 ratio reduced mortality by 70%.

omega6_linoleic ÷ (omega3_ala + omega3_epa + omega3_dha).

Combined intake of the biologically active omega-3s. ALA is essential and used directly; EPA and DHA serve critical roles in brain, retinal, and cardiovascular health.

Direct EPA/DHA + estimated conversion from ALA using sex-specific rates (males: 3–6% EPA, 1–3% DHA; females: 6–10%, 3–5%). Shown as a range bar.

Sodium raises blood pressure, potassium lowers it. The ratio is a stronger cardiovascular predictor than either alone.

Total sodium (mg) ÷ total potassium (mg). Below 1.0 meets the WHO target.

Count of distinct fiber-containing foods per week — a proxy for gut microbiome diversity.

Weighted average NOVA class (1–4). Hall et al. 2019 showed 500 extra calories/day on ultra-processed diets.

GL = (GI × available carbs) ÷ 100. Available carbs = total carbs − fiber. Per day: below 80 is low.

Whole foods deliver fewer usable calories than labels suggest. Almonds show ~20% fewer absorbed calories. NOVA class serves as proxy.

Stool weight: 80g + (fiber grams × 3.5). Transit: 48h baseline − 0.5h per gram fiber.

Soluble fiber forms a gel slowing glucose diffusion. GL formula uses available carbs (total − fiber), capturing this effect.

Percentage of RDA met for 25 nutrients. Personalised by country, age, sex, and health flags.