The Ultimate Nutrition Tables!

This is an extensive alphabetical list primarily made up of minimally processed whole foods. We attempt to get to the basics, so you may make
informed choices. Because of the size of this table, it was broken up into groups of approximately 50 foods, totaling almost 500. All food samples are 100 gram servings (the equivalent of 3.53 ounces).

Alphabetical List of Whole Foods
and their Nutrients
A-Blueberries	Bluefish-Cashew	Catfish-Crabapples	Cranberries-Goose	Gooseberries-Lettuce
Lima-Mustard	Navy-Pineapple	Pink-Safflower	Saffron-Strawberries	Sugar-apples-Yellow

Tables sorted in order of the quantity of individual nutrients found in this table are linked from our main page HERE!

The data in these charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

	Food	Water g	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Ash g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Thiamin Mg	Riboflavin mg	Niacin mg	Pantothenic acid mg	Vitamin B-6 mg	Folate, total mcg	Folic acid mcg	Choline, total Mg	Betaine mg	Vitamin B-12 mcg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg	Alcohol, ethyl g	Caffeine mg	Theobromine
152	Cranberries, raw	87.13	46	194	0.39	0.13	0.15	12.2	4.6	4.04	0.13	3.28	0.63	0.00	0.00	0.00	0.00	8	0.25	6	13	85	2	0.10	0.061	0.360		0.1	13.3	0.012	0.020	0.101	0.295	0.057	1	0	5.5	0.2	0.00	3	0	36	0	0	60	0	91	1.20		5.1	0.011	0.018	0.055	0					0.0	0	0
153	Cranberries, wild, bush, raw (Alaska Native)	86.00	55	232	1.10	0.20	0.40	12.30	6.7									20	1.00		15	140	26						15.0	0.000	0.010	0.900								1060
154	Cranberry (roman), mature seeds, cooked, boiled, without salt (Beans,)	64.65	136	569	9.34	0.46	1.09	24.46	10.0									50	2.09	50	135	387	1	1.14	0.231	0.370		1.3	0.0	0.210	0.069	0.515	0.240	0.081	207	0			0.00	0	0				0						0.119	0.040	0.199	0
155	Cranberry (roman), mature seeds, raw (Beans,)	12.39	335	1402	23.03	1.23	3.31	60.05	24.7									127	5	156	372	1332	6	3.63	0.794	0.920		12.7	0.0	0.747	0.213	1.455	0.748	0.309	604	0			0.00	0	0				2						0.316	0.106	0.527	0
156	Cucumber, peeled, raw	96.73	12	52	0.59	0.16	0.36	2.16	0.7	1.38	0.00	0.63	0.75	0.00	0.00	0.00	0.08	14	0.22	12	21	136	2	0.17	0.071	0.073	1.3	0.1	3.2	0.031	0.025	0.037	0.240	0.051	14	0	5.7	0.1	0.00	4	0	31	8	18	72	0	16	0.03		7.2	0.013	0.002	0.003	0					0.0	0	0
157	Cucumber, with peel, raw	95.23	15	65	0.65	0.11	0.38	3.63	0.5	1.67	0.03	0.76	0.87	0.00	0.01	0.00	0.83	16	0.28	13	24	147	2	0.20	0.041	0.079	1.3	0.3	2.8	0.027	0.033	0.098	0.259	0.040	7	0	6.0	0.1	0.00	5	0	45	11	26	105	0	23	0.03		16.4	0.037	0.005	0.032	0				14	0.0	0	0
158	Cumin seed (Spices,)	8.06	375	1567	17.81	22.27	7.62	44.24	10.5	2.25								931	66.36	366	499	1788	168	4.8	0.867	3.333		5.2	7.7	0.628	0.327	4.579		0.435	10	0	24.7		0.00	64	0	762	0	0	1270	0	448	3.33		5.4	1.535	14.040	3.279	0				68	0.0	0	0
159	Currants, european black, raw	81.96	63	264	1.40	0.41	0.86	15.38										55	1.54	24	59	322	2	0.27	0.086	0.256			181.0	0.050	0.050	0.300	0.398	0.066					0.00	12	0				230			1.00			0.034	0.058	0.179	0
160	Currants, red and white, raw	83.95	56	234	1.40	0.20	0.66	13.80	4.3	7.37	0.61	3.22	3.53					33	1.00	13	44	275	1	0.23	0.107	0.186		0.6	41.0	0.040	0.050	0.100	0.064	0.070	8	0	7.6		0.00	2	0	25	0	0	42	0	47	0.10		11.0	0.017	0.028	0.088	0					0.0	0	0
161	Currants, zante, dried	19.21	283	1184	4.08	0.27	2.36	74.08	6.8	67.28								86	3.26	41	125	892	8	0.66	0.468	0.469		0.7	4.7	0.160	0.142	1.615	0.045	0.296	10	0	10.6		0.00	4	0	43	1	1	73	0	0	0.11		3.3	0.028	0.047	0.180	0					0.0	0	0
162	Curry powder (Spices,)	9.52	325	1360	12.66	13.81	5.57	58.15	33.2	2.76	0.62	1.14	0.79	0.00	0.00	0.21		478	29.59	254	349	1543	52	4.05	0.815	4.289		17.1	11.4	0.253	0.281	3.467		1.150	154	0	64.2	28.8	0.00	49	0	592	0	0	986	0	0	21.99	0	99.8	2.237	5.551	2.557	0				72	0.0	0	0
163	Custard-apple, (bullock's-heart), raw	71.50	101	423	1.70	0.60	1.00	25.20	2.4									30	0.71	18	21	382	1						19.2	0.080	0.100	0.500	0.135	0.221					0.00	2	0				33						0.231			0
164	Dandelion greens, cooked, boiled, drained, without salt	89.80	33	138	2.00	0.60	1.20	6.40	2.9	0.50								140	1.80	24	42	232	44	0.28	0.115	0.230		0.3	18.0	0.130	0.175	0.514	0.057	0.160	13	0	25.0		0.00	342	0	3940	244	82	6837	0	9158	2.44		551.4	0.146	0.012	0.262	0					0.0	0	0
165	Dandelion greens, raw	85.6	45	188	2.70	0.70	1.80	9.20	3.5	0.71								187	3.10	36	66	397	76	0.41	0.171	0.342		0.5	35.0	0.190	0.260	0.806	0.084	0.251	27	0	35.3		0.00	508	0	5854	363	121	10161	0	13610	3.44		778.4	0.170	0.014	0.306	0					0.0	0	0
	Food	Water g	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Ash g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Thiamin Mg	Riboflavin mg	Niacin mg	Pantothenic acid mg	Vitamin B-6 mg	Folate, total mcg	Folic acid mcg	Choline, total Mg	Betaine mg	Vitamin B-12 mcg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg	Alcohol, ethyl g	Caffeine mg	Theobromine
166	Dates, deglet noor	20.53	282	1178	2.45	0.39	1.60	75.03	8.0	63.35	23.84	19.87	19.56	0.00	0.12	0.00		39	1.02	43	62	656	2	0.29	0.206	0.262		3.0	0.4	0.052	0.066	1.274	0.589	0.165	19	0	6.3	0.4	0.00	0	0	6	0	0	10	0	75	0.05	0	2.7	0.032	0.036	0.019	0					0.0	0	0
167	Dates, medjool	21.32	277	1160	1.81	0.15	1.74	74.97	6.7	66.47	0.53	33.68	31.95	0.00	0.30	0.00		64	0.90	54	62	696	1	0.44	0.362	0.296			0.0	0.050	0.060	1.610	0.805	0.249	15	0	9.9	0.4		7		89	0	0	149	0	23		0	2.7
168	Deer, cooked, roasted (Game meat,)	65.23	158	661	30.21	3.19	1.52	0.00	0.0									7	4.47	24	226	335	54	2.75	0.300	0.046		12.9	0.0	0.180	0.600	6.710								0	0				0						1.250	0.880	0.620	112
169	Dill seed (Spices,)	7.70	305	1276	15.98	14.54	6.62	55.17	21.1									1516	16.33	256	277	1186	20	5.20	0.780	18.33		12.1	21.0	0.418	0.284	2.807		0.250	10	0			0.00	3	0				53						0.730	9.410	1.010	0				124	0.0	0	0
170	Dill weed, fresh	85.95	43	180	3.46	1.12	2.45	7.02	2.1									208	6.59	55	66	738	61	0.91	0.146	1.264			85.0	0.058	0.296	1.570	0.397	0.185	150	0			0.00	386	0				7718						0.060	0.802	0.095	0
171	Duck, domesticated, meat and skin, cooked, roasted	51.84	337	1410	18.99	28.35	0.82	0.00	0.0	0.00								11	2.70	16	156	204	59	1.86	0.227	0.019		20.0	0.0	0.174	0.269	4.825	1.098	0.180	6	0	50.4	7	0.30	63	63	0	0	0	210	0	0	0.70	3	5.1	9.670	12.900	3.650	84					0.00	0	0
172	Duck, domesticated, meat only, cooked, roasted	64.22	201	841	23.48	11.20	1.11	0.00	0.0	0.00								12	2.70	20	203	252	65	2.60	0.231	0.019		22.4	0.0	0.260	0.470	5.100	1.500	0.250	10	0	65.0	8.4	0.40	23	23	0	0	0	77	0	0	0.70	4	3.8	3.951	3.858	1.487	89					0.0	0	0
173	Durian, raw or frozen	64.99	147	615	1.47	5.33	1.12	27.09	3.8									6	0.43	30	39	436	2	0.28	0.207	0.325			19.7	0.374	0.200	1.074	0.230	0.316	36				0.00	2	0	23	6	0	44									0
174	Egg, duck, whole, fresh, raw	70.83	185	776	12.81	13.77	1.14	1.45	0.0	0.93								64	3.85	17	220	222	146	1.41	0.062	0.038		36.4	0.0	0.156	0.404	0.200	1.862	0.250	80	0	263.4		5.40	194	192	14	0	12	674	0	459	1.34		0.4	3.681	6.525	1.223	884					0.0	0	0
175	Egg, goose, whole, fresh, raw	70.43	185	775	13.87	13.27	1.08	1.35	0.0	0.94								60	3.64	16	208	210	138	1.33	0.062	0.038		36.9	0.0	0.147	0.382	0.189	1.759	0.236	76	0	263.4		5.10	187	185	13	0	12	650	0	442	1.29		0.4	3.595	5.747	1.672	852					0.0	0	0
176	Egg, quail, whole, fresh, raw	74.35	158	663	13.05	11.09	1.10	0.41	0.0	0.41								64	3.65	13	226	132	141	1.47	0.062	0.038		32.0	0.0	0.130	0.790	0.150	1.761	0.150	66	0	263.4		1.58	156	155	11	0	10	543	0	369	1.08		0.3	3.557	4.324	1.324	844					0.0	0	0
177	Egg, turkey, whole, fresh, raw	72.50	171	716	13.68	11.88	0.79	1.15	0.0									99	4.10	13	170	142	151	1.58	0.062	0.038		34.3	0.0	0.110	0.470	0.024	1.889	0.131	71	0			1.69	166	166				554						3.632	4.571	1.658	933
178	Egg, whole, cooked, hard-boiled	74.62	155	647	12.58	10.61	1.08	1.12	0.0	1.12								50	1.19	10	172	126	124	1.05	0.013	0.026	4.8	30.8	0.0	0.066	0.513	0.064	1.398	0.121	44	0	225.3	0.6	1.11	169	168	11	0	10	586	0	353	1.03		0.3	3.267	4.077	1.414	424					0.0	0	0
179	Egg, whole, raw, fresh	75.84	143	598	12.58	9.94	0.86	0.77	0.0	0.77	0.11	0.21	0.11	0.11	0.11	0.11		53	1.83	12	191	134	140	1.11	0.102	0.038	1.1	31.7	0.0	0.069	0.478	0.070	1.438	0.143	47	0	251.1	0.6	1.29	140	139	10	0	9	487	0	331	0.97	35	0.3	3.099	3.810	1.364	423					0.0	0	0
180	Eggplant, cooked, boiled, drained, without salt	89.67	35	147	0.83	0.23	0.54	8.73	2.25	3.20								6	0.25	11	15	123	1	0.12	0.059	0.113		0.1	1.3	0.076	0.020	0.600	0.075	0.086	14	0	9.4		0.00	2	0	22	0	0	37	0	0	0.41		2.9	0.044	0.020	0.093	0					0.0	0	0
	Food	Water g	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Ash g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Thiamin Mg	Riboflavin mg	Niacin mg	Pantothenic acid mg	Vitamin B-6 mg	Folate, total mcg	Folic acid mcg	Choline, total Mg	Betaine mg	Vitamin B-12 mcg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg	Alcohol, ethyl g	Caffeine mg	Theobromine
181	Eggplant, raw	92.41	24	102	1.01	0.19	0.70	5.70	3.4	2.325								9	0.24	14	25	230	2	0.16	0.082	0.250		0.3	2.2	0.039	0.037	0.649	0.281	0.084	22	0	6.9		0.00	1	0	16	0	0	27	0	0	0.30		3.5	0.034	0.016	0.076	0				7	0.0	0	0
182	Elderberries, raw	79.8	73	305	0.66	0.50	0.64	18.40	7.0									38	1.60	5	39	280	6	0.11	0.061			0.6	36.0	0.070	0.060	0.500	0.140	0.230	6	0			0.00	30	0				600						0.023	0.080	0.247	0					0.0
183	Elk, cooked, roasted (Game meat,)	66.28	146	611	30.19	1.90	1.32	0.00	0.0									5	3.63	24	180	328	61	3.16	0.142	0.013		13.0	0.0						9	0									0						0.700	0.480	0.400	73
184	Endive, raw	93.79	17	71	1.25	0.20	1.41	3.35	3.1	0.25								52	0.83	15	28	314	22	0.79	0.099	0.420		0.2	6.5	0.080	0.075	0.400	0.900	0.020	142	0	16.8		0.00	108	0	1300	0	0	2167	0	0	0.44		231.0	0.048	0.004	0.087	0					0.0	0	0
185	Fava, in pod, raw (Beans,)	72.60	88	370	7.92	0.73	1.12	17.63										37	1.55	33	129	332	25	1.00	0.402	0.661		0.8	3.7	0.133	0.290	2.249	0.225	0.104	148	0			0.00	17	0	196	0	9	333						0.118	0.104	0.342	0	1	3	18	22	0.0
186	Feijoa, raw	86.60	49	205	1.24	0.78	0.74	10.63										17	0.08	9	20	155	3	0.04	0.055	0.085			20.3	0.008	0.032	0.289	0.228	0.050	38	0			0.00	0	0				0									0
187	Fennel, bulb, raw	90.21	31	130	1.24	0.20	1.05	7.29	3.1									49	0.73	17	50	414	52	0.20	0.066	0.191		0.7	12.0	0.010	0.032	0.640	0.232	0.047	27	0			0.00	7	0				134									0
188	Fenugreek seed (Spices,)	8.84	323	1352	23.00	6.41	3.40	58.35	24.6									176	33.53	191	296	770	67	2.50	1.110	1.228		6.3	3.0	0.322	0.366	1.640		0.600	57	0			0.00	3	0				60						1.460			0				140
189	Fiddlehead ferns, raw	88.68	34	143	4.55	0.40	0.83	5.54										32	1.31	34	101	370	1	0.83	0.320	0.510			26.6	0.020	0.210	4.980							0.00	181	0	2040	261		3617									0
190	Figs, raw	79.11	74	310	0.75	0.30	0.66	19.18	2.9	16.26								35	0.37	17	14	232	1	0.15	0.070	0.128		0.2	2.0	0.060	0.050	0.400	0.300	0.113	6	0	4.7		0.00	7	0	85	0	0	142	0	9	0.11		4.7	0.060	0.066	0.144	0				31	0.0	0	0
191	Filberts (see Hazelnuts)
192	Flaxseed (Seeds,)	6.96	534	2234	18.29	42.16	3.72	28.88	27.3	1.55	1.15	0.40	0.00	0.00	0.00	0.00		255	5.73	392	642	813	30	4.34	1.220	2.482		25.4	0.6	1.644	0.161	3.080	0.985	0.473	87	0	78.7	3.1	0.00	0	0	0	0	0	0	0	651	0.31	0	4.3	3.663	7.527	28.730	0					0.0	0	0
193	French, mature seeds, cooked, boiled, without salt (Beans,)	66.57	129	540	7.05	0.76	1.61	24.02	9.4									63	1.08	56	102	370	6	0.64	0.115	0.382		1.2	1.2	0.130	0.062	0.546	0.222	0.105	75	0			0.00	0	0				3						0.083	0.052	0.453	0
194	French, mature seeds, raw (Beans,)	10.77	343	1435	18.81	2.02	4.30	64.11	25.2									186	3.40	188	304	1316	18	1.90	0.440	1.200		12.9	4.6	0.535	0.221	2.083	0.789	0.401	399	0			0.00	0	0				8						0.221	0.138	1.207	0
195	Garbanzo beans (see Chickpeas)
	Food	Water g	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Ash g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Thiamin Mg	Riboflavin mg	Niacin mg	Pantothenic acid mg	Vitamin B-6 mg	Folate, total mcg	Folic acid mcg	Choline, total Mg	Betaine mg	Vitamin B-12 mcg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg	Alcohol, ethyl g	Caffeine mg	Theobromine
196	Garlic, raw	58.58	149	623	6.36	0.50	1.50	33.06	2.1	1.00								181	1.70	25	153	401	17	1.16	0.299	1.672		14.2	31.2	0.200	0.110	0.700	0.596	1.235	3	0	23.2		0.00	0	0	5	0	0	9	0	16	0.08	0	1.7	0.089	0.011	0.249	0					0.0	0	0
197	Ginger root, raw	78.89	80	333	1.82	0.75	0.77	17.77	2.0	1.70								16	0.60	43	34	415	13	0.34	0.226	0.229		0.7	5.0	0.025	0.034	0.750	0.203	0.160	11	0	28.8		0.00	0	0	0	0	0	0	0	0	0.26		0.1	0.203	0.154	0.154	0				15	0.0	0	0
198	Ginkgo nuts, raw (Nuts,)	55.20	182	761	4.32	1.68	1.20	37.60										2	1.00	27	124	510	7	0.34	0.274	0.113			15.0	0.220	0.090	6.000	0.160	0.328	54	0			0.00	28	0				558						0.319	0.619	0.618	0
199	Goat, cooked, roasted (Game meat,)	68.21	143	599	27.10	3.03	1.46	0.00	0.0	0.00								17	3.73	0	201	405	86	5.27	0.303	0.042		11.8	0.0	0.090	0.610	3.950		0.000	5	0	106.4	14.0	1.19	0	0	0	0	0	0	0	0	0.34	0	1.2	0.930	1.360	0.230	75					0.0	0	0
200	Goose, domesticated, meat and skin, cooked, roasted	51.95	305	1276	25.16	21.92	0.97	0.00	0.0	0.00								13	2.83	22	270	329	70	2.62	0.264	0.023		21.8	0.0	0.077	0.323	4.168	1.530	0.370	2	0	66.5	9.2	0.41	21	21	0	0	0	70	0	0	1.74	3	5.1	6.870	10.250	2.520	91					0.0	0	0
201	Goose, domesticated, meat only, cooked, roasted	57.23	238	996	28.97	12.67	1.14	0.00	0.0									14	2.87	25	309	388	76	3.17	0.276	0.024		25.5	0.0	0.092	0.390	4.081	1.834	0.470	12	0			0.49	12	12				40						4.560	4.340	1.540	96
	Food	Water g	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Ash g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Thiamin Mg	Riboflavin mg	Niacin mg	Pantothenic acid mg	Vitamin B-6 mg	Folate, total mcg	Folic acid mcg	Choline, total Mg	Betaine mg	Vitamin B-12 mcg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg	Alcohol, ethyl g	Caffeine mg	Theobromine

**Alphabetical List of Whole Foods and their Nutrients**
A-Blueberries	Bluefish-Cashew	Catfish-Crabapples	Cranberries-Goose	Gooseberries-Lettuce
Lima-Mustard	Navy-Pineapple	Pink-Safflower	Saffron-Strawberries	Sugar-apples-Yellow

**Lists of Whole Foods Based on Nutrient Content**
Beta-sitosterol	Betaine	Calcium	Campesterol	Carbohydrate
Carotene alpha	Carotene beta	Cholesterol	Choline	Copper
Cryptoxanthin beta	Energy - kcal	Energy - kj	Fatty acids monounsaturated	Fatty acids polyunsaturated
Fatty acids saturated	Fiber	Fluoride	Folate	Folic Acid
Fructose	Galactose	Glucose	Iron	Lactose
Lutein zeaxanthin	Lycopene	Magnesium	Maltose	Manganese
Niacin	Pantothenic acid	Phosphorus	Phytoserols	potassium
Protein	Retinol	Riboflavin	Selenium	Sodium
Starch	Stigmasterol	Sucrose	Sugars - total	Thiamin
Total lipids	Vitamin K	Vitamin A	Vitamin A RAE	Vitamin B-6
Vitamin B-12	Vitamin C	Vitamin D	Vitamin E alpha-tocopherol	Water
Zinc

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