cheddar cheese

White Cheddar Cheese

PRIMARY MICRO NUTRIENTS Calcium, Iron, Phosphorus, Potassium, Zinc, Selenium, Vitamin A, B2, B5,  B12,
SECONDARY MICRO NUTRIENTS Magnesium, Copper, Vitamin B3, B6, Folate, Vitamin D
NUTRITIONAL HIGHLIGHTS High quality protein; Beneficial bacteria; Dental protection
FUNCTIONAL BENEFITS
  • Bacteria
    • Nourishes colon cells
    • Lowering blood cholesterol
    • Improving blood sugar control
    • Preventing overgrowth of Candida albicans yeast
    • Enhancing Calcium absorption
    • Enhancing growth of probiotic bacteria Lactobacillus and Bifidobacterium species
  • Dental Protection – aged cheeses such as Cheddar, Swiss, Blue, Brie prevent dental pH from falling to where tooth enamel is broken down by acids of plaque bacteria, thus preventing cavities
NUTRITIONAL NOTES Cheese should be kept in the door of the refrigerator (the warmest part)
DANGERS
  • Allergies
    • High allergy food, particularly with children due to lactose
    • Lactose levels in cheese lower than in milk due to breakdown of lactose in cheese production: hard, aged cheeses such as Cheddar and Swiss contain little to no lactose
RDA Cheddar cheese
Nutrient Unit per 100g
g 3700 36.75 1.0%
Energy kcal 2600 403 15.5%
Protein g 90 24.9 27.7%
Total lipid (fat) g 87 33.14 38.1%
Carbohydrate, by difference g 224 1.28 0.6%
Fiber, total dietary g 38 0 0.0%
Sugars, total g 0.52
Minerals
Calcium, Ca mg 1000 721 72.1%
Iron, Fe mg 8 0.68 8.5%
Magnesium, Mg mg 420 28 6.7%
Phosphorus, P mg 700 512 73.1%
Potassium, K mg 470 98 20.9%
Sodium, Na mg 621
Zinc, Zn mg 11 3.11 28.3%
Copper, Cu mg 0.9 0.031 3.4%
Manganese, Mn mg 2.3 0.01 0.4%
Selenium, Se µg 55 13.9 25.3%
Vitamins
Vitamin C, total ascorbic acid mg 90 0 0.0%
Thiamin mg 1.2 0.027 2.3%
Riboflavin mg 1.3 0.375 28.8%
Niacin mg 16 0.08 0.5%
Pantothenic acid mg 5 0.413 8.3%
Vitamin B-6 mg 1.7 0.074 4.4%
Folate, total µg 400 18 4.5%
Choline, total mg 16.5
Betaine mg 0.7
Vitamin B-12 µg 2.4 0.83 34.6%
Vitamin A, IU IU 5000 1002 20.0%
Vitamin E, total mg 15 0.29 1.9%
Vitamin D IU 600 24 4.0%
Vitamin K (phylloquinone) µg 120 2.8 2.3%
Lipids
Fatty acids, total saturated g 19.37
Fatty acids, total monounsaturated g 8.43
Fatty acids, total polyunsaturated g 1.43
Cholesterol 102
Amino Acids g
Tryptophan g 0.32
Threonine g 0.886
Isoleucine g 1.546
Leucine g 2.385
Lysine g 2.072
Methionine g 0.652
Cystine g 0.125
Phenylalanine g 1.311
Tyrosine g 1.202
Valine g 1.663
Arginine g 0.941
Histidine g 0.874
Alanine g 0.703
Aspartic acid g 1.6
Glutamic acid g 6.092
Glycine g 0.429
Proline g 2.806
Serine g 1.456

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

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