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
202	Gooseberries, raw	87.87	44	184	0.88	0.58	0.49	10.18	4.3									25	0.31	10	27	198	1	0.12	0.070	0.144		0.6	27.7	0.040	0.030	0.300	0.286	0.080	6	0			0.00	15	0				290			0.37			0.038	0.051	0.317	0					0.0
203	Grapefruit, raw, pink and red, California and Arizona	89.31	37	155	0.50	0.10	0.40	9.69											10.08	9	12	147	1	0.07	0.032	0.020			38.1	0.034	0.020	0.191	0.283	0.042	12	0			0.00	0	0				259						0.014	0.013	0.024	0
204	Grapes, american type (slip skin), raw	81.30	67	280	0.63	0.35	0.57	17.15	0.9	16.25								14	0.29	5	10	191	2	0.04	0.040	0.718		0.1	4.0	0.092	0.057	0.300	0.024	0.110	4	0	5.6		0.00	5	0	59	1	0	100	0	72	0.19		14.6	0.114	0.014	0.102	0					0.0	0	0
205	Grapes, red or green (European type, such as Thompson seedless), raw	80.54	69	288	0.72	0.16	0.48	18.10	0.9	15.48	0.15	7.20	8.13	0.00	0.00	0.00	0.00	10	0.36	7	20	191	2	0.07	0.127	0.071	7.8	0.1	10.8	0.069	0.070	0.188	0.050	0.086	2	0	5.6	0.1	0.00	3	0	39	1	0	66	0	72	0.19		14.6	0.054	0.007	0.048	0				4	0.0	0	0
206	Great northern, mature seeds, cooked, boiled, without salt (Beans,)	69.00	118	494	8.33	0.45	1.14	21.09	7.0									68	2.13	50	165	391	2	0.88	0.247	0.518		4.1	1.3	0.158	0.059	0.681	0.266	0.117	102	0			0.00	0	0				1						0.140	0.021	0.187	0
207	Great northern, mature seeds, raw (Beans,)	10.7	339	1419	21.86	1.14	3.93	62.37	20.2	2.26								175	5.47	189	447	1387	14	2.31	0.837	1.423		12.9	5.3	0.653	0.237	1.955	1.098	0.447	482	0			0.00	0	0	0	0	0	0	0	0	0.22		6.0	0.356	0.053	0.477	0					0.0	0	0
208	Groundcherries, (cape-gooseberries or poha), raw	85.40	53	222	1.90	0.70	0.80	11.20										9	1.00		40								11.0	0.110	0.040	2.800							0.00	36	0				720									0
209	Guavas, common, raw	80.80	68	285	2.55	0.95	1.39	14.32	5.4	8.92								18	0.26	22	40	417	2	0.23	0.230	0.150		0.6	228.3	0.067	0.040	1.084	0.451	0.110	49	0	7.6		0.00	31	0	374	0	0	624	5204	0	0.73		2.6	0.272	0.087	0.401	0					0.0	0	0
210	Guavas, strawberry, raw	80.66	69	289	0.58	0.60	0.80	17.36	5.4									21	0.22	17	27	292	37						37.0	0.030	0.030	0.600							0.00	5	0				90						0.172	0.055	0.253	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
211	Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)	71.69	140	586	26.69	2.94	1.74	0.00	0.0									60	1.07	107	285	576	69	0.53	0.035	0.020		46.8	0.0	0.069	0.091	7.123	0.380	0.397	14	0			1.37	54	54				179						0.417	0.967	0.940	41					0.0
212	Hazelnuts or filberts (1) (Nuts,)	5.31	628	2629	14.95	60.75	2.29	16.70	9.7	4.34	4.20	0.07	0.07	0.00	0.00		0.48	114	4.70	163	290	680	0	2.45	1.725	6.175		24.	6.3	0.643	0.113	1.800	0.918	0.563	113	0	45.6	0.4	0.00	1	0	11	3	0	20	0	92	15.03		14.2	4.464	45.652	7.920	0	1	6	89	96	0.0	0	0
213	Hazelnuts or filberts, dry roasted, without salt added (Nuts,)	2.52	646	2703	15.03	62.40	2.45	17.60	9.4	4.89	4.75	0.07	0.07	0.00	0.00		1.10	123	4.38	173	310	755	0	2.50	1.750	5.550		4.1	3.8	0.338	0.123	2.050	0.923	0.620	88	0			0.00	3	0	36	1		61			15.28			4.511	46.608	8.463	0	1	6	103	110	0.0
214	Herring eggs, Pacific, plain (Alaska Native) (Fish,)	81.2	74	308	9.60	1.93	2.80	4.47										19	2.70				61						0.6	0.100	0.120	1.800													57						0.430	0.420	0.710	40
215	Hickorynuts, dried (Nuts,)	2.65	657	2749	12.72	64.37	2.00	18.25	6.4									61	2.12	173	336	436	1	4.31	0.738	4.610		8.1	2.0	0.867	0.131	0.907	1.746	0.192	40	0			0.00	7	0				131						7.038	32.611	21.886	0					0.0
216	Honeydew, raw (Melon,)	89.82	36	150	0.54	0.14	0.41	9.09	0.8	8.12	2.48	2.68	2.96	0.00	0.00	0.00	0.00	6	0.17	10	11	228	18	0.09	0.024	0.027		0.7	18.0	0.038	0.012	0.418	0.155	0.088	19	0	7.6		0.00	3	0	30	0	0	50	0	27	0.02		2.9	0.038	0.003	0.059	0					0.0	0	0
217	Horse, cooked, roasted (Game meat,)	63.98	175	732	28.14	6.05	1.31	0.00	0.0									8	5.03	25	247	379	55	3.82	0.171	0.022		13.5	2.0	0.100	0.120	4.840		0.330						0	0				0						1.900	2.120	0.850	68
218	Horse, raw (Game meat,)	72.63	133	556	21.39	4.60	0.99	0.00	0.0									6	3.82	24	221	360	53	2.9	0.144	0.019		10.1	1.0	0.130	0.100	4.600		0.380					3.00	0	0				0						1.440	1.610	0.650	52
219	Horseradish-tree leafy tips, raw	78.66	64	268	9.40	1.40	2.26	8.28	2.0									185	4.00	147	112	337	9	0.60	0.105	1.063		0.9	51.7	0.257	0.660	2.220	0.125	1.200	40	0			0.00	378	0				7564				0					0
220	Horseradish-tree, leafy tips, cooked, boiled, drained, without salt	81.65	60	251	5.27	0.93	1.00	11.15	2.0	1.00								151	2.32	151	67	344	9	0.49	0.086	0.868		0.9	31.0	0.222	0.509	1.995	0.102	0.929	23	0	21.0		0.00	351		4208			7013	0	1747	0.10	0	108.0	0.152	0.473	0.015	0					0.0	0	0
221	Horseradish-tree, pods, raw	88.20	37	155	2.10	0.20	0.97	8.53	3.2									30	0.36	45	50	461	42	0.45	0.084	0.259		0.7	141.0	0.053	0.074	0.620	0.794	0.120	44	0				74	0					74			0		0.033	0.102	0.003	0					0.0
222	Hyacinth beans, mature seeds, cooked, boiled, without salt	69.13	117	490	8.14	0.58	1.46	20.70										40	4.58	82	120	337	7	2.85	0.341	0.482		2.8	0.	0.270	0.037	0.411	0.316	0.037	4	0			0.00	0	0				0						0.099			0
223	Hyacinth beans, mature seeds, raw	9.38	344	1439	23.90	1.39	4.29	60.76										130	5.10	283	372	1235	21	9.30	1.335	1.573		8.2	0.0	1.130	0.136	1.610	1.237	0.155	23	0			0.00	0	0				0						0.288			0
224	Irishmoss, raw (Seaweed,)	81.34	49	205	1.51	0.16	4.70	12.29	1.3	0.61								72	8.90	144	157	63	67	1.95	0.149	0.370		0.7	3.0	0.015	0.466	0.593	0.176	0.069	182	0	12.9		0.00	6	0	71	0	0	118	0	0	0.87		5.0	0.033	0.015	0.055	0					0.0	0	0
225	Jackfruit, raw	73.23	94	393	1.47	0.30	1.00	24.01	1.6									34	0.60	37	36	303	3	0.42	0.187	0.197		0.6	6.7	0.030	0.110	0.400		0.108	14	0			0.00	15	0				297						0.063	0.044	0.086	0					0.00
	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
226	Java-plum, (jambolan), raw	83.13	60	251	0.72	0.23	0.36	15.56										19	0.19	15	17	79	14						14.3	0.006	0.012	0.260		0.038					0.00	0	0				3									0
227	Jerusalem-artichokes, raw	78.01	73	304	2.00	0.01	2.54	17.44	1.6	9.60								14	3.40	17	78	429	4	0.12	0.140	0.060		0.7	4.0	0.200	0.060	1.300	0.397	0.077	13	0	30.0		0.00	1	0	12	0	0	20	0	0	0.19		0.1	0.000	0.004	0.001	0					0.0	0	0
228	Jujube, raw	77.86	79	331	1.20	0.20	0.51	20.23										21	0.48	10	23	250	3	0.05	0.073	0.084			69.0	0.020	0.040	0.900		0.081					0.00	2	0				40									0
229	Kale, cooked, boiled, drained, without salt	91.20	28	117	1.90	0.40	0.87	5.63	2.0	1.25								72	0.90	18	28	228	23	0.24	0.156	0.416		0.9	41.0	0.053	0.070	0.500	0.049	0.138	13	0	0.4	0.3	0.00	681	0	8173	0	0	13621	0	18246	0.85		817.0	0.052	0.030	0.193	0					0.0	0	0
230	Kale, raw	84.46	50	208	3.30	0.70	1.53	10.01	2.0									135	1.70	34	56	447	43	0.44	0.290	0.774		0.9	120.0	0.110	0.130	1.000	0.091	0.271	29	0			0.00	769	0	9226	0	0	15376	0	39550			817.0	0.091	0.052	0.338	0					0.0
231	Kale, scotch, cooked, boiled, drained, without salt	91.20	28	117	1.90	0.41	0.87	5.63	1.2									132	1.93	57	38	274	45	0.24	0.156	0.417		0.9	52.8	0.040	0.039	0.792	0.048	0.139	13	0			0.00	100	0				1994						0.053	0.030	0.196	0
232	Kale, scotch, raw	87.00	42	176	2.80	0.60	1.28	8.32	1.7									205	3.00	88	62	450	70	0.37	0.243	0.648		0.9	130.0	0.070	0.060	1.300	0.076	0.227	28	0			0.00	155	0				3100						0.078	0.045	0.289	0
233	Kamut, cooked	61.42	146	611	6.45	0.91	0.75	30.46	3.9									10	2.01	56	177	202	6	1.77	0.248	1.215				0.120	0.030	2.747		0.083	12	0			0.00	0	0				4									0
234	Kamut, uncooked	10.95	337	1411	14.70	2.20	1.77	70.38	9.1	8.19	0.52	0.86	0.18	0.00	6.63	0.00	52.41	24	4.41	134	386	446	6	3.68	0.522	2.860		69.3		0.591	0.178	6.350	0.905	0.255			25.8	113.0		1		5	2	1	10	0	301	0.60		1.8	0.192	0.214	0.616
235	Kidney, all types, mature seeds, cooked, boiled, without salt (Beans,)	66.94	127	532	8.67	0.50	1.09	22.80	6.4	0.32								35	2.22	42	138	405	1	1.00	0.216	0.430		1.1	1.2	0.160	0.058	0.578	0.220	0.120	130	0	30.5	0.1	0.00	0	0	0	0	0	0	0	0	0.03		8.4	0.073	0.039	0.278	0					0.0	0	0
236	Kidney, mature seeds, sprouted, cooked, boiled, drained, without salt	89.3	33	138	4.83	0.58	0.58	4.72										19	0.89	23	38	194	7	0.44	0.174	0.199		0.6	35.6	0.362	0.273	3.024	0.381	0.093	47	0			0.00	0	0				2						0.083	0.045	0.318	0
237	Kiwi fruit, (chinese gooseberries), fresh, raw	83.07	61	255	1.14	0.52	0.61	14.66	3.0	8.99	0.15	4.11	4.35	0.00	0.19	0.17	0.00	34	0.31	17	34	312	3	0.14	0.130	0.098		0.2	92.7	0.027	0.025	0.341	0.183	0.063	25	0	7.8	0.5	0.00	4	0	52	0		87	0	122	1.46		40.3	0.029	0.047	0.287	0					0.0	0	0
238	Kumquats, raw	80.85	71	296	1.88	0.86	0.52	15.90	6.5	9.36								62	0.86	20	19	186	10	0.17	0.095	0.135		0.0	43.9	0.037	0.090	0.429	0.208	0.036	17	0	8.4		0.00	15	0	0	155	193	290	0	129	0.15		0.0	0.103	0.154	0.171	0					0.0	0	0
239	Lambsquarters, raw	84.3	43	180	4.20	0.80	3.40	7.30	4.0									309	1.20	34	72	452	43	0.44	0.293	0.782		0.9	80.0	0.160	0.440	1.200	0.092	0.274	30	0			0.00	580	0				11600				0		0.059	0.150	0.351	0
240	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	90.80	31	130	0.81	0.20	0.57	7.62	1.0	2.11								30	1.10	14	17	87	10	0.06	0.062	0.247		0.5	4.2	0.026	0.020	0.200	0.072	0.113	24	0			0.00	41	0	487	0	0	812	0	925	0.50		25.4	0.027	0.003	0.111	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
241	Leeks, (bulb and lower leaf-portion), raw	83.00	61	255	1.50	0.30	1.05	14.15	1.8	3.90								59	2.10	28	35	180	20	0.12	0.120	0.481		1.0	12.0	0.060	0.030	0.400	0.140	0.233	64	0	9.5		0.00	83	0	1000	0	0	1667	0	1900	0.92		47.0	0.040	0.004	0.166	0					0.0	0	0
242	Lemons, raw, without peel	88.98	29	121	1.10	0.30	0.30	9.32	2.8	2.50								26	0.60	8	16	138	2	0.06	0.037	0.030		0.4	53.0	0.040	0.020	0.100	0.190	0.080	11	0	5.1		0.00	1	0	3	1	20	22	0	11	0.15		0.0	0.039	0.011	0.089	0					0.0	0	0
243	Lentils, pink, raw	11.79	345	1445	24.95	2.17	1.94	59.15	10.8									41	7.56	72	294	578	7	3.90	1.303	1.417		8.2	1.7	0.510	0.106	1.495	0.348	0.403	204	0			0.00	3	0	35	0	0	58						0.379	0.500	1.137	0	4	6	47	57
244	Lentils, raw	10.40	353	1477	25.80	1.06	2.67	60.08	30.5	2.03	1.47	0.00	0.27	0.00	0.30	0.00		56	7.54	122	451	955	6	4.78	0.519	1.330		8.3	4.4	0.873	0.211	2.605	2.140	0.540	479	0	96.4		0.00	2	0	23	0	0	39	0	0	0.49		5.0	0.156	0.189	0.516	0					0.0	0	0
245	Lentils, sprouted, raw	67.34	106	444	8.96	0.55	1.00	22.14										25	3.21	37	173	322	11	1.51	0.352	0.506		0.6	16.5	0.228	0.128	1.128	0.578	0.190	100	0			0.00	2	0				45						0.057	0.104	0.219	0
246	Lettuce, butterhead (includes boston and bibb types), raw	95.63	13	55	1.35	0.22	0.57	2.23	1.1	0.94	0.00	0.43	0.51	0.00	0.00	0.00		35	1.24	13	33	238	5	0.20	0.016	0.179		0.6	3.7	0.057	0.062	0.357	0.150	0.082	73	0	8.4	0.1	0.00	166	0	1987	0	0	3312	0	1223	0.18		102.3	0.029	0.008	0.117	0					0.0	0	0
247	Lettuce, cos or romaine, raw	94.61	17	72	1.23	0.30	0.58	3.29	2.1	1.19	0.00	0.39	0.80	0.00	0.00	0.00	0.00	33	0.97	14	30	247	8	0.23	0.048	0.155		0.4	24.0	0.072	0.067	0.313	0.142	0.074	136	0	9.9	0.1	0.00	436	0	5226	0	0	8710	0	2312	0.13		102.5	0.039	0.012	0.160	0					0.0	0	0
248	Lettuce, green leaf, raw	95.07	15	61	1.36	0.15	0.62	2.79	1.3	0.78	0.00	0.36	0.43	0.00	0.00	0.00	0.00	36	0.86	13	29	194	28	0.18	0.029	0.250		0.6	18.0	0.070	0.080	0.375	0.134	0.090	38	0	13.4	0.2	0.00	370	0	4443	0	0	7405	0	1730	0.29		173.6	0.020	0.006	0.082	0				38	0.0	0	0
249	Lettuce, iceberg (includes crisphead types), raw	95.64	14	58	0.90	0.14	0.36	2.97	1.2	1.97	0.05	0.91	1.00	0.00	0.00	0.00		18	0.41	7	20	141	10	0.15	0.025	0.125		0.1	2.8	0.041	0.025	0.123	0.091	0.042	29	0	6.7	0.1	0.00	25	0	299	4	0	502	0	277	0.18		24.1	0.018	0.006	0.074	0				10	0.0	0	0
250	Lettuce, red leaf, raw	95.64	16	68	1.33	0.22	0.55	2.26	0.9	0.48	0.00	0.20	0.28	0.00	0.00	0.00	0.00	33	1.20	12	28	187	25	0.20	0.028	0.203		1.5	3.7	0.064	0.077	0.321	0.144	0.100	36		11.8	0.2		375		4495	0	0	7492	0	1724	0.15		140.3
	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

. . . . . . . . . . . . .