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
251	Lima beans, immature seeds, cooked, boiled, drained, without salt	67.17	123	515	6.81	0.32	2.06	23.64	5.3	1.63								32	2.45	74	130	570	17	0.79	0.305	1.252		2.0	10.1	0.140	0.096	1.040	0.257	0.193	26	0	44.1		0.00	15	0	182	0	0	303	0	0	0.14		6.2	0.073	0.019	0.154	0					0.0	0	0
252	Lima beans, immature seeds, raw	70.24	113	473	6.84	0.86	1.89	20.17	4.9	1.48								34	3.14	58	136	467	8	0.78	0.318	1.215		1.8	23.4	0.217	0.103	1.474	0.247	0.204	34	0	40.0		0.00	10	0	126	0	0	209	0	0	0.32		5.6	0.198	0.050	0.419	0					0.0	0	0
253	Lima, immature seeds, canned, regular pack, solids and liquids (Beans,)	81.17	71	297	4.07	0.29	1.14	13.33	3.6									28	1.61	34	71	285	252	0.64	0.162	0.700		1.1	7.3	0.029	134	0.532	0.095	0.062	16	0			0.00	8	0				150						0.066	0.016	0.139	0					0.0
254	Limes, raw	88.26	30	126	0.70	0.20	0.30	10.54	2.8	1.69								33	0.60	6	18	102	2	0.11	0.065	0.008		0.4	29.1	0.030	0.020	0.200	0.217	0.043	8	0	5.1		0.00	2	0	30	0	0	50	0	0	0.22	0	0.6	0.022	0.019	0.055	0					0.0	0	0
255	Litchis, raw	81.76	66	276	0.83	0.44	0.44	16.53	1.3	15.23								5	0.31	10	31	171	1	0.07	0.148	0.055		0.6	71.5	0.011	0.065	0.603		0.100	14	0	7.1		0.00	0	0	0	0	0	0	0	0	0.07		0.4	0.099	0.120	0.132	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
256	Longans, raw	82.75	60	251	1.31	0.10	0.70	15.14	1.1									1	0.13	10	21	266	0	0.05	0.169	0.052			84.0	0.031	0.140	0.300							0.00															0
257	Loquats, raw	86.73	47	197	0.43	0.20	0.50	12.14	1.7									16	0.28	13	27	266	1	0.05	0.040	0.148		0.6	1.0	0.019	0.024	0.180		0.100	14	0			0.00	76	0				1528						0.040	0.008	0.091	0				2	0.0
258	Lotus root, cooked, boiled, drained, without salt	81.42	66	278	1.58	0.07	0.91	16.02	3.1	0.50								26	0.90	22	78	363	45	0.33	0.217	0.220		0.6	27.4	0.127	0.010	0.300	0.302	0.218	8	0	25.4		0.00	0	0	0	0	0	0	0	0	0.01		0.1	0.021	0.014	0.014	0					0.0	0	0
259	Lotus root, raw	79.10	74	311	2.60	0.10	0.97	17.23	4.9									45	1.16	23	100	556	40	0.39	0.257	0.261		0.7	44.0	0.160	0.220	0.400	0.377	0.258	13	0			0.00	0	0	0	0	0	0	0	0				0.030	0.020	0.020	0						0	0
260	Lotus seeds, raw (Seeds,)	77.00	89	372	4.13	0.53	1.07	17.28										44	0.95	56	168	367	1	0.28	0.094	0.621			0.0	0.171	0.040	0.429	0.228	0.168	28	0			0.00	1	0				13						0.088	0.104	0.312	0
261	Lupins, mature seeds, raw	10.44	371	1552	36.17	9.74	3.28	40.38										176	4.36	198	440	1013	15	4.75	1.022	2.382		8.2	4.8	0.640	0.220	2.190	0.750	0.357	355	0			0.00	1	0				23				0		1.156	3.940	2.439	0
262	Macadamia nuts, dry roasted, without salt added (Nuts,)	1.61	718	3005	7.79	76.08	1.14	13.38	8.0	4.14	4.00	0.07	0.07	0.00	0.00		1.05	70	2.65	118	198	363	4	1.29	0.570	3.036		11.7	0.7	0.710	0.087	2.274	0.603	0.359	10	0	44.6	0.3	0.00	0	0	0	0	0	0	0	0	0.57		0.0	11.947	59.275	1.498	0	0	7	107	114
263	Macadamia nuts, raw (1) (Nuts,)	1.36	718	3004	7.91	75.77	1.14	13.82	8.6	4.57	4.43	0.07	0.07	0.00	0.00		1.05	85	3.69	130	188	368	5	1.30	0.756	4.131		3.6	1.2	1.195	0.162	2.473	0.758	0.275	11	0			0.00	0	0				0			0.54			12.061	58.877	1.502	0	0	8	108	116	0.0	0	0
264	Mace, ground (Spices,)	8.17	475	1989	6.71	32.38	2.23	50.50	20.2									252	13.90	163	110	463	80	2.30	2.467	1.500		2.7	21.0	0.312	0.448	1.350		0.160	76	0			0.00	40	0				800				0		9.510	11.170	4.390	0				73	0.0	0	0
265	Mammy-apple, (mamey), raw	86.20	51	213	0.50	0.50	0.30	12.50	3.0									11	0.70	16	11	47	15	0.10	0.086			0.6	14.0	0.020	0.040	0.400	0.103	0.100	14	0			0.00	12	0				230						0.136	0.205	0.079	0					0.0
266	Mangos, raw	81.71	65	272	0.51	0.27	0.50	17.00	1.8	14.80								10	0.13	9	11	156	2	0.04	0.110	0.027		0.6	27.7	0.058	0.057	0.584	0.160	0.134	14	0	7.6		0.00	38	0	445	17	11	765	0	0	1.12		4.2	0.066	0.101	0.051	0					0.0	0	0
267	Marjoram, dried (Spices,)	7.64	271	1136	12.66	7.04	12.10	60.56	40.3	4.09								1990	82.71	346	306	1522	77	3.60	1.133	5.433		4.5	51.4	0.289	0.316	4.120		1.190	274	0	43.6		0.00	403	0	4806	0	70	8068	0	1895	1.69	0	621.7	0.529	0.940	4.405	0				60	0.0	0	0
268	Milk, goat, fluid	87.03	69	288	3.56	4.14	0.82	4.45	0.0	4.45								134	0.05	14	111	204	50	0.30	0.046	0.018		1.4	1.3	0.048	0.138	0.277	0.310	0.046	1	0	16.0		0.07	57	56	7	0	0	198	0	0	0.07	12	0.3	2.667	1.109	0.149	11					0.0	0	0
269	Milk, human, mature, fluid	87.50	70	291	1.03	4.38	0.20	6.89	0.0	6.89								32	0.03	3	14	51	17	0.17	0.052	0.026		1.8	5.0	0.014	0.036	0.177	0.223	0.011	5	0	16.0		0.05	61	60	7	0	0	212	0	0	0.08	4	0.3	2.009	1.658	0.497	14					0.0	0	0
270	Milk, indian buffalo, fluid	83.39	97	404	3.75	6.89	0.79	5.18	0.0									169	0.12	31	117	178	52	0.22	0.046	0.018			2.3	0.052	0.135	0.091	0.192	0.023	6	0			0.36	53	53				178						4.597	1.787	0.146	19
	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
271	Milk, producer, fluid, 3.7% milkfat	87.69	64	268	3.28	3.66	0.72	4.65	0.0									119	0.05	13	93	151	49	0.38	0.010	0.004		2.0	1.5	0.038	0.161	0.084	0.313	0.042	5	0			0.36	33	31				138						2.278	1.057	0.136	14				0	0.0
272	Milk, sheep, fluid	80.70	108	451	5.98	7.00	0.96	5.36	0.0									193	0.10	18	158	137	44	0.54	0.046	0.018		1.7	4.2	0.065	0.355	0.417	0.407	0.060	7	0			0.71	44	44				147						4.603	1.724	0.308	27
273	Milk, whole, 3.25% milkfat	88.32	60	252	3.22	3.25	0.69	4.52	0.0	5.26	0.00	0.00	0.00	5.26	0.00	0.00		113	0.03	10	91	143	40	0.40	0.011	0.003		3.7	0.0	0.044	0.183	0.107	0.362	0.036	5	0	14.3	0.6	0.44	28	28	5	0	0	102	0	0	0.06	40	0.2	1.865	0.812	0.195	10					0.0	0	0
274	Millet, cooked	71.41	119	498	3.51	1.00	0.41	23.67	1.3	0.13								3	0.63	44	100	62	2	0.91	0.161	0.272		0.9	0.0	00.106	0.082	1.330	0.171	0.108	19	0	11.2		0.00	0	0	2	0	0	3	0	70	0.02	0	0.3	0.172	0.184	0.508	0					0.0	0	0
275	Millet, raw	8.67	378	1582	11.02	4.22	3.25	72.85	8.5									8	3.01	114	285	195	5	1.68	0.750	1.632		2.7	0.0	0.421	0.290	4.720	0.848	0.384	85	0			0.00	0	0				0			0.05	0	0.9	0.723	0.773	2.134	0
276	Mollusks, oyster, eastern, wild, cooked, dry heat	83.30	72	301	8.25	1.90	1.75	4.80	0.0									45	4.33	46	136	168	244	73.60	3.455	0.288		71.7	4.1	0.085	0.080	1.675	0.225	0.096	18	0			27.80	0	0				0						0.550	0.230	0.809	49
277	Mollusks, oyster, eastern, wild, raw	85.16	68	285	7.05	2.46	1.42	3.91	0.0	0.00								45	6.66	47	135	156	211	90.81	4.452	0.367		63.7	3.7	0.100	0.095	1.380	0.185	0.062	10	0	65.0		19.46	30	30	0	0	0	100	0	0	0.85	0	0.1	0.772	0.314	0.968	53					0.0	0	0
278	Mollusks, oyster, Pacific, raw	82.06	81	339	9.45	2.30	1.23	4.95	0.00									8	5.11	22	162	168	106	16.62	1.576	0.643		77.0	8	0.067	0.233	2.010	0.500	0.050	10	0			16.00	81	81				270						0.510	0.358	0.894	0					0.0
279	Moose, cooked, roasted (Game meat,)	67.83	134	561	29.27	0.97	1.49	0.00	0.0	0.00								6	4.22	24	176	334	69	3.68	0.079	0.009		12.8	5.0	0.050	0.340	5.260		0.370	4	0	115.4	15.2	6.31	0	0	0	0	0	0	0	0	0.20	0	1.2	0.290	0.200	0.310	78					0.0	0	0
280	Mothbeans, mature seeds, cooked, boiled, without salt	69.23	117	490	7.81	0.55	1.45	20.96										3	3.14	104	150	304	10	0.59	0.164	0.527		2.8	1.0	0.124	0.023	0.668	0.391	0.093	143	0			0.00	1	0				10						0.124	0.044	0.256	0
281	Mothbeans, mature seeds, raw	9.68	343	1435	22.94	1.61	4.26	61.52										150	10.85	381	489	1191	30	1.92	0.688	1.820		8.2	4.0	0.562	0.091	2.800	1.535	0.366	649	0			0.00	2	0				32						0.364	0.129	0.750	0
282	Mountain yam, hawaii, raw	81.44	67	280	1.34	0.10	0.82	16.31										26	0.44	12	34	418	13	0.27	0.110	0.242		0.7	2.6	0.102	0.019	0.481	0.433	0.179	14	0			0.00	0	0	0							0		0.022	0.004	0.045	0
283	Mouse nuts, roots (Alaska Native)	77.20	81	338	3.90	0.10	2.70	16.10										22			175								16.0	0.010	0.040	0.100
284	Mouse nuts, seedlings (Alaska Native)	73.00	104	436	7.30	1.10	2.30	16.30										17			150								8.0	0.010	0.140	1.000
285	Mulberries, raw	87.68	43	180	1.44	0.39	0.69	9.80	1.7	8.10								39	1.85	18	38	194	10	0.12	0.060			0.6	36.4	0.029	0.101	0.620		0.050	6	0	12.3		0.00	1	0	9	12	0	25	0	136	0.87		7.8	0.027	0.041	0.207	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
286	Mung beans, mature seeds, raw	9.05	347	1452	23.86	1.15	3.32	62.62	16.3	6.60								132	6.74	189	367	1246	15	2.68	0.941	1.035		8.2	4.8	0.621	0.233	2.251	1.910	0.382	625	0	97.9		0.00	6	0	68	0	0	114	0	0	0.51		9.0	0.348	0.161	0.384	0				23	0.0	0	0
287	Mung, mature seeds, sprouted, canned, drained solids (Beans,)	96.10	12	48	1.40	0.06	0.30	2.14	0.8	1.34								14	0.43	9	32	27	140	0.28	0.157	0.073		0.6	0.3	0.030	0.070	0.220	0.143	0.032	10	0	7.8		0.00	0	0	2	2	2	8	0	0	0.04		13.4	0.016	0.008	0.020	0					0.0	0	0
288	Mungo beans, mature seeds, raw	10.80	341	1427	25.21	1.64	3.36	58.99	18.3									138	7.57	267	379	983	38	3.35	0.981	1.527		8.2	0.0	0.273	0.254	1.447	0.906	0.281	216	0			0.00	1	0				23						0.114	0.085	1.071	0
289	Mushrooms, brown, Italian, or Crimini, raw	92.30	27	115	2.50	0.10	0.98	4.12	0.6	1.72								18	0.40	9	120	448	6	1.10	0.500	0.142		26.0	0.0	0.095	0.490	3.800	1.500	0.110	14	0	22.1	11.1	0.10	0	0				0					0.0	0.014	0.002	0.042	0
290	Mushrooms, enoki, raw	88.54	44	184	2.56	0.32	0.89	7.68	2.7	0.22	0.00	0.22	0.00	0.00	0.00	0.00	0.00	1	1.09	16	109	368	3	0.61	0.091	0.079		2.2	0.0	0.179	0.162	5.903	1.067	0.081	52	0	47.7	1.4	0.00	0	0				0			0.01		0.0				0					0.0	0	0
291	Mushrooms, Maitake, Raw	90.53	37	154	1.94	0.19	0.53	6.81	2.7	2.07	0.00	1.74	0.00	0.33	0.00	0.00	0.00	1	0.30	10	74	204	1	0.75	0.252	0.059		2.2	0.0	0.146	0.242	6.585	0.270	0.056	29	0			0.00	0	0	0	0	0	0	0	0	0.01		0.0	0.030	0.030	0.090	0					0.0	0	0
292	Mushrooms, portabella, grilled	88.91	35	145	4.27	0.75	1.16	4.91	2.2	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.43	4	0.56	15	150	521	10	0.73	0.499	0.075		17.7	0.0	0.083	0.471	5.950	1.600	0.074	19	0	32.8	11.5	0.00	0	0	0	0	0	0	0	0	0.00		0.0	0.050	0.000	0.200	0					0.0	0	0
293	Mushrooms, portabella, grilled	91.20	26	109	2.50	0.20	1.03	5.07	1.5	1.80								8	0.60	11	130	484	6	0.60	0.400	0.142		11.0	0.0	0.077	0.480	4.500	1.500	0.100	22	0	21.2	6.1	0.05	0	0				0			0.02		0.0	0.026	0.003	0.078	0					0.0	0	0
294	Mushrooms, shiitake, cooked, without salt	83.48	56	234	1.56	0.22	0.35	14.39	2.1	3.61								3	0.44	14	29	117	4	1.33	0.896	0.204		24.8	0.3	0.037	0.170	1.500	3.594	0.159	21	0	36.8		0.00	0	0	0	0	0	0	0	0	0.03		0.0	0.050	0.070	0.034	0					0.0
295	Mushrooms, white, raw	92.43	22	94	3.09	0.34	0.85	3.28	1.0	1.65	0.00	1.48	0.17	0.00	0.00	0.00	0.00	3	0.50	9	86	318	5	0.52	0.318	0.047		9.3	2.1	0.081	0.402	3.607	1.497	0.104	16	0	17.3	9.4	0.04	0	0	0	0	0		0	0	0.01	18	0.0	0.043	0.000	0.139	0					0.0	0	0
296	Muskrat, cooked, roasted (Game meat,)	55.58	234	979	30.09	11.74	1.71	0.00	0.0									36	7.10	26	271	320	95	2.27	0.189	0.032		14.8	7.0	0.080	0.710	7.190	0.930	0.470	11	0			8.30	0	0				0									121
297	Mustard greens, cooked, boiled, drained, without salt	94.46	15	63	2.26	0.24	0.94	2.10	2.0	0.10								74	0.70	15	41	202	16	0.11	0.084	0.274		0.6	25.3	0.041	0.063	0.433	0.120	0.098	73	0	0.3	0.2	0.00	316	0	3794	0	0	6323	0	5962	1.21		299.5	0.012	0.110	0.046	0					0.0	0	0
298	Mustard greens, raw	90.8	26	109	2.7	0.20	1.40	4.90	3.3	1.60								103	1.46	32	43	354	25	0.20	0.1447	0.480		0.9	70.0	0.080	0.110	0.800	0.210	0.180	187	0	0.4		0.00	525	0	6300	0	0	10500	0	9900	2.01		497.3	0.010	0.092	0.038	0					0.0	0	0
299	Mustard seed, ground (Spices,)	5.27	508	2126	26.08	36.24	4.33	28.09	12.2	6.79	3.69	2.88	0.02	0.00	0.00	0.20		266	9.21	370	828	738	13	6.08	0.645	2.448		208.1	7.1	0.805	0.261	4.733	0.810	0.397	162	0	122.7	1.9	0.00	2	0	18	0	0	31	0	568	5.07	0	5.4	1.989	22.518	10.088	0				118	0.00	0	0
300	Mustard seed, yellow	6.86	469	1964	24.94	28.76	4.51	34.94	14.7	6.79	3.69	2.88	0.02	0.00	0.00	0.20		521	9.98	298	841	682	5	5.70	0.410	1.767		133.6	3.0	0.543	0.381	7.890		0.430	76	0	122.7	1.9	0.00	3	0	37	0	0	62	0	448	2.89		5.4	1.460	19.83	5.390	0				118	0.0	0	0
301	Mustard spinach, (tendergreen), raw	92.2	22	92	2.20	0.30	1.40	3.90	2.8									210	1.50	11	28	449	21	0.17	0.075	0.407		0.8	130.0	0.068	0.093	0.678	0.178	0.153	159	0			0.00	495	0				9900						0.015	0.138	0.057	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

**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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