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
351	Pink, mature seeds, cooked, boiled, without salt (Beans,)	61.2	149	623	9.06	0.49	1.34	27.91	5.3	0.36								52	2.3	65	165	508	2	0.96	0.271	0.548		1.4	0.0	0.257	0.063	0.570	0.299	0.175	168	0	36.9		0.00	0	0	0	0	0	0	0	0	0.98		3.7	0.126	0.042	0.210	0					0.0	0	0
352	Pinon Nuts, roasted (Navajo)	5.00	541	2262	7.41	34.08	2.45	51.06	43.4		3.45	0.15	0.30	0.00	0.00		5.50	18	3.53	152	345	458	310	2.89	0.654	1.740			0.0	0.212	0.222	1.630	0.791	0.116	7													11.30			3.210	15.570	14.420
353	Pinto, mature seeds, cooked, boiled, without salt (Beans,)	62.95	143	600	9.01	0.65	1.17	26.22	9.0	0.34	0.34	0.00	0.00	0.00	0.00	0.00	15.15	46	2.09	50	147	436	1	0.98	0.219	0.453	2.2	6.2	0.8	0.193	0.062	0.318	0.210	0.229	172	0	35.3	0.1	0.00	0	0	0	0	0	0	0	0	0.94		3.5	0.136	0.133	0.235	0					0.0	0	0
354	Pinto, mature seeds, sprouted, cooked, boiled, drained, without salt (Beans,)	93.39	22	92	1.86	0.32	0.34	4.10										15	0.66	18	30	98	51	0.17	0.107	0.123		0.6	6.1	0.067	0.059	0.725	0.235	0.054	29	0			0.00	0	0				1						0.039	0.024	0.185	0
355	Pistachio nuts, dry roasted, without salt added (Nuts,)	1.99	571	2391	21.35	45.97	3.05	27.65	10.3	7.81	7.26	0.23	0.13	0.00	0.19		1.38	110	4.20	120	485	1042	10	2.30	1.325	1.275		9.3	2.3	0.840	0.158	1.425	0.513	1.274	50	0	71.4	0.8	0.00	13	0	157	0	0	262	0	1205	1.93		13.2	5.555	24.216	13.899	0	4	10	199	214	0.0	0	0
356	Pistachio nuts, raw (1) (Nuts,)	3.97	557	2332	20.61	44.44	3.02	27.97	10.3	7.64	7.00	0.27	0.17	0.00	0.20		1.67	107	4.15	121	490	1025	1	2.20	1.300	1.200		7.0	5.0	0.870	0.160	1.300	0.520	1.700	51	0			0.00	28	0	332	0		553			2.30			5.440	23.319	13.455	0	5	10	198	214	0.0	0	0
357	Pitanga, (surinam-cherry), raw	90.81	33	138	0.80	0.40	0.50	7.49										9	0.20	12	11	103	3						26.3	0.030	0.040	0.300							0.00	75	0				1500									0
358	Plantains, raw	65.28	122	510	1.30	0.37	1.17	31.89	2.3	15.00								3	0.60	37	34	499	4	0.14	0.081			1.5	18.4	0.052	0.054	0.686	0.260	0.299	22	0	13.5		0.00	56	0	457	438	0	1127	0	30	0.14		0.7	0.143	0.032	0.069	0					0.0	0	0
359	Plums, dried (prunes), uncooked	30.92	240	1006	2.18	0.38	2.64	63.88	7.1	38.13	0.15	25.46	12.45	0.00	0.06	0.00	5.11	43	0.93	41	69	732	2	0.44	0.281	0.299	4.0	0.3	0.6	0.051	0.186	1.882	0.422	0.205	4	0	10.1	0.4	0.00	39	0	394	57	93	781	0	148	0.43		59.5	0.088	0.053	0.062	0					0.0	0	0
360	Plums, raw	87.23	46	192	0.70	0.28	0.37	11.42	1.4	9.92	1.57	5.07	3.07	0.00	0.08	0.14	0.00	6	0.17	7	16	157	0	0.10	0.057	0.052	2.0	0.0	9.5	0.028	0.026	0.417	0.135	0.029	5	0	1.9		0.00	17	0	190	0	35	345	0	73	0.26	0	6.4	0.017	0.134	0.044	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
361	Pomegranates, raw (1)	77.93	83	346	1.67	1.17	0.53	18.70	4.0	13.67								10	0.30	12	36	236	3	0.35	0.158	0.119		0.5	10.2	0.067	0.053	0.293	0.377	0.075	38	0	7.6		0.00	0	0	0	0	0	0	0	0	0.60	0	16.4	0.120	0.093	0.079	0	0	1	4		0.0	0	0
362	Poppy seed (Spices,)	59.5	525	2196	17.99	41.56	6.37	28.13	19.5	2.99	2.33	0.37	0.29	0.00	0.00	0.00		1438	9.76	347	870	719	26	7.9	1.627	6.707		13.5	1.0	0.854	0.100	0.896	0.324	0.247	82	0	8.8	0.9	0.00	0	0	0	0	0	0	0	0	1.77		0.0	4.517	5.982	28.569	0				89	0.0	0	0
363	Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked	58.53	238	995	26.36	13.89	1.02	0.00	0.0	0.00								20	1.11	24	221	341	57	3.06	0.090	0.010		42.0	0.1	0.611	0.290	6.047	0.844	0.542	2	0	80.1	3.0	0.70	2	2	0	0	0	7	0	0	0.13	38	0.0	4.893	5.976	1.519	88					0.0	0	0
364	Prickly pears, raw	87.55	41	172	0.73	0.51	1.64	9.57	3.6									56	0.30	85	24	220	5	0.12	0.080			0.6	14.0	0.014	0.060	0.460		0.060	6	0			0.00	2	0	25	0	3	43						0.067	0.075	0.213	0					0.0
365	Pummelo, raw (1)	89.10	38	159	0.76	0.04	0.48	9.62	1.0									4	0.11	6	17	216	1	0.08	0.048	0.017			61.0	0.034	0.027	0.220		0.036					0.00	0	0	0	0	10	8									0
366	Pumpkin and squash seed kernels, dried (Seeds,)	5.23	559	2339	30.23	49.05	4.78	10.71	6.0	1.40	1.13	0.13	0.15	0.00	0.00	0.00	1.47	46	8.82	592	1233	809	7	7.81	1.343	4.543		9.4	1.9	0.273	0.153	4.987	0.750	0.143	58	0	63.0		0.00	1	0	9	1	1	16	0	74	2.18	0	7.3	8.659	16.242	20.976	0					0.0	0	0
367	Pumpkin and squash seed kernels, roasted, without salt (Seeds,)	2.03	574	2401	29.84	49.05	4.37	14.71	6.5	1.29	1.14	0.07	0.07	0.00	0.00	0.00	0.74	52	8.07	550	1174	788	18	7.64	1.275	4.490		9.4	1.8	0.070	0.150	4.430	0.570	0.100	57	0	63.0	1.5	0.00	0	0	5	1	0	8	0	30	0.56	0	4.5	8.544	15.734	19.856	0	0	3	13		0.0	0	0
368	Pumpkin flowers, cooked, boiled, drained, without salt	95.20	15	63	1.09	0.08	0.33	3.30	0.9	2.40								37	0.88	25	34	106	6	0.10	0.100			0.7	5.0	0.018	0.032	0.310		0.050	41	0	13.4		0.00	87	0	1040	0	0	1734	0	0	0.04	0	0.0	0.041	0.010	0.004	0					0.0	0	0
369	Pumpkin flowers, raw	95.15	15	63	1.03	0.07	0.48	3.28										39	0.70	24	49	173	5					0.7	28.0	0.042	0.075	0.690			59	0			0.00	97	0				1947				0		0.036	0.009	0.004	0
370	Pumpkin leaves, cooked, boiled, drained, without salt	92.51	21	88	2.72	0.22	1.16	3.39	2.7	0.69								43	3.20	38	79	438	8	0.20	0.133	0.355		0.9	1.0	0.068	0.136	0.850	0.042	0.196	25	0	21.0		0.00	80	0	960	0	0	1600	0	1747	0.96	0	108.00	0.114	0.029	0.012	0					0.0	0	0
371	Pumpkin leaves, raw	92.88	19	79	3.15	0.40	1.24	2.33										39	2.22	38	104	436	11	0.20	0.133	0.355		0.9	11.0	0.094	0.128	0.920	0.042	0.207	36	0			0.00	97	0				1942				0		0.207	0.052	0.022	0
372	Pumpkin, raw	91.6	26	109	1.00	0.10	0.80	6.50	0.5	1.36								21	0.80	12	44	340	1	0.32	0.127	0.125		0.3	9.0	0.050	0.110	0.600	0.298	0.061	16	0	8.2		0.00	369	0	3100	515	2145	7384	0	1500	1.06	0	1.1	0.052	0.013	0.005	0				12	0.0	0	0
373	Purslane, raw	93.92	16	67	1.30	0.10	1.253.43											65	1.99	68	44	494	45	0.17	0.113	0.303		0.9	21.0	0.047	0.112	0.480	0.036	0.073	12	0	12.8		0.00	66	0				1320									0
374	Quinces, raw	83.80	57	238	0.40	0.10	0.40	15.30	1.9									11	0.70	8	17	197	4	0.04	0.130			0.6	15.0	0.020	0.030	0.200	0.081	0.040	3	0			0.00	2	0				40						0.010	0.036	0.050						0.0
375	Quinoa, cooked	71.61	120	503	4.40	1.92	0.76	21.30	2.8								17.63	17	1.49	64	152	172	7	1.09	0.192	0.631		2.8	0.0	0.107	0.110	0.412		0.123	42	0			0.00	0	0				5									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
376	Quinoa, uncooked	13.28	368	1539	14.12	6.07	2.38	64.16	7.0								52.22	47	4.57	197	457	563	5	3.10	0.590	2.033		8.5		0.360	0.318	1.520	0.772	0.487	184	0	70.2	630.4	0.00	1	0	8	0	1	14	0	163	2.44	0	0.0	0.706	1.613	3.292	0
377	Rabbit, domesticated, composite of cuts, cooked, roasted (Game meat,)	60.61	197	824	29.06	8.05	1.04	0.00	0.0									19	2.27	21	263	383	47	2.27	0.189	0.032		38.5	0.0	0.090	0.210	8.430	0.930	0.470	11	0			8.30	0	0				0						2.40	2.170	1.560	82
378	Raccoon, cooked, roasted (Game meat,)	54.30	255	1067	29.20	14.50	1.50	0.00	0.0	0.00								14	7.10	30	261	398	79	2.27	0.189			18.0	0.0	0.590	0.520	4.680		0.470	11	0	115.4	15.2	8.30	0	0	0	0	0	0	0	0	0.49	0	1.7	4.070	5.210	2.090	97					0.0	0	0
379	Radicchio, raw	93.14	23	96	1.43	0.25	0.70	4.48	0.9	0.60								19	0.57	13	40	302	22	0.62	0.341	0.138		0.9	8.0	0.016	0.028	0.255	0.269	0.057	60	0	10.9		0.00	1	0	16	0	0	27	0	8832	2.26		255.2	0.060	0.010	0.110	0					0.0	0	0
380	Radish seeds, sprouted, raw	90.07	43	180	3.81	2.53	0.53	3.60										51	0.86	44	113	86	6	0.56	0.120	0.260		0.6	28.9	0.102	0.103	2.853	0.733	0.285	95	0			0.00	20	0				391				0		0.767	0.419	1.141	0
381	Radishes, oriental, raw	94.62	18	76	0.60	0.10	0.58	4.10	1.6	2.50								27	0.40	16	23	227	21	0.15	0.115	0.038		0.7	22.0	0.020	0.020	0.200	0.138	0.046	28	0	7.3	0.1	0.00	0	0	0	0	0	0	0	0	0.00	0	0.3	0.030	0.017	0.045	0					0.0	0	0
382	Radishes, raw	95.27	16	66	0.68	0.10	0.55	3.40	1.6	1.86	0.10	1.05	0.71	0.00	0.00	0.00	0.00	25	0.34	10	20	233	39	0.28	0.050	0.069	6.0	0.6	14.8	0.012	0.039	0.254	0.165	0.071	25	0	6.5	0.1	0.00	0	0	4	0	0	7	0	10	0.00	0.0	1.3	0.032	0.017	0.048	0				7	0.0	0	0
383	Radishes, white icicle, raw	95.37	14	59	1.10	0.10	0.80	2.63	1.4									27	0.80	9	28	280	16	0.13	0.099	0.033		0.7	29.0	0.030	0.020	0.300	0.184	0.075	14	0			0.00	0	0				0						0.030	0.016	0.045	0
384	Raisins, golden seedless	14.97	302	1264	3.39	0.46	1.66	79.52	4.0	59.19								53	1.79	35	115	746	12	0.32	0.363	0.308		0.7	3.2	0.008	0.191	1.142	0.140	0.323	3	0	11.1		0.00	0	0	0	0	0	0	0	0	0.12	0	3.5	0.151	0.019	0.135	0					0.0	0	0
385	Raisins, seeded	16.57	296	1238	2.52	0.54	1.89	78.47	6.8									28	2.59	30	75	825	28	0.18	0.302	0.267		0.6	5.4	0.112	0.182	1.114	0.045	0.188	3	0			0.00	0	0				0				0		0.178	0.022	0.159	0					0.0
386	Raisins, seedless	15.43	299	1252	3.07	0.46	1.85	79.18	3.7	59.19	0.45	27.75	29.68	0.00	0.00	0.00	2.70	50	1.88	32	101	749	11	0.22	0.318	0.299	233.9	6	2.3	0.106	0.125	0.799	0.095	0.174	5	0	11.1	0.3	0.00	0	0	0	0	0	0	0	0	0.12	0	3.5	0.58	0.051	0.037	0					0.0	0	0
387	Raspberries, raw	85.75	52	220	1.20	0.65	0.46	11.94	6.5	4.42	0.20	1.86	2.35	0.00	0.00	0.00	0.00	25	0.69	22	29	151	1	0.42	0.090	0.670		0.2	26.2	0.032	0.038	0.598	0.329	0.055	21	0	12.3	0.8	0.00	2	0	12	16	0	33	0	136	0.87		7.8	0.019	0.064	0.375	0					0.00	0	0
388	Raspberries, wild (Northern Plains Indians)	84.48	62	261	1.12	0.28	0.28	13.85	7.5	5.54	0.07	2.43	3.04	0.00	0.00	0.00		36	0.64	26	41	175	4	0.47	0.097	0.368			26.4	0.018	0.080	1.030	0.300	0.104	5		9.5	0.5		2		13	2	31	50	0	130	0.57	0	6.6
389	Rice, brown, long-grain, cooked	73.09	111	464	2.58	0.90	0.46	22.96	1.8	0.35	0.35	0.00	0.00	0.00	0.00	0.00		10	0.42	43	83	43	5	0.63	0.100	0.905		9.8	0.0	0.096	0.025	1.528	0.285	0.145	4	0	9.2	0.5	0.00	0	0	0	0	0	0	0	0	0.03	0	0.6	0.180	0.327	0.323	0					0.0	0	0
390	Rice, brown, medium	72.96	112	469	2.32	0.83	0.39	23.51	1.8									10	0.53	44	77	79	1	0.62	0.081	1.097			0.0	0.102	0.012	1.330	0.392	0.149	4	0			0.00	0	0				0				0		0.165	0.300	0.296	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
391	Rice, white, long-grain, regular, cooked	684.	130	544	2.69	0.28	0.41	28.17	0.4	0.05								10	1.20	12	43	35	1	0.49	0.069	0.472	41.1	7.5	0.0	0.163	0.013	1.476	0.390	0.093	58	55	2.1	0.3	0.00	0	0	0	0	0	0	0	0	0.04	0	0.0	0.077	0.088	0.076	0					0.0	0	0
392	Rice, white, medium-grain, cooked	68.61	130	544	2.38	0.21	0.21	28.59	0.3									3	1.49	13	37	29	0	0.42	0.038	0.377		7.5	0.0	0.167	0.016	1.835	0.411	0.050	58	56			0.00	0	0				0				0		0.057	0.065	0.056	0
393	Roe, mixed species, cooked, dry heat (Fish,)	58.63	204	854	28.62	8.23	1.76	1.92	0.0									28	0.77	26	515	283	117	1.28	0.128	0.013		51.7	16.4	0.277	0.949	2.192	1.154	0.185	92	0			11.54	91	91				303						1.866	2.129	3.404	479
394	Roe, mixed species, raw (Fish,)	67.73	143	599	22.32	6.42	1.37	1.50	0.0	0.00								22	0.60	20	402	221	91	1.00	0.100	0.010		40.3	16.0	0.240	0.740	1.800	1.000	0.160	80	0	335.4		10.00	90	90	0	0	0	299	0	214	7.00	484	0.2	1.456	1.661	2.656	374					0.0	0	0
395	Rose-apples, raw	93.00	25	105	0.60	0.30	0.40	5.70										29	0.07	5	8	123	0	0.06	0.016	0.029			22.3	0.020	0.030	0.800							0.00	17	0				339									0
396	Roselle, raw	86.58	49	205	0.96	0.64	0.51	11.31										215	1.48	51	37	208	6						12.0	0.011	0.028	0.310							0.00	14	0				287									0
397	Rosemary, dried (Spices,)	9.31	331	1387	4.88	15.22	6.53	64.06	42.6									1280	29.25	220	70	955	50	3.23	0.550	1.867		4.6	61.2	0.514	0.428	1.000		1.740	307	0			0.00	156	0				3128				0		7.371	3.014	2.339	0				58	0.0
398	Rowal, raw	71.40	111	462	2.30	2.00	0.40	23.90	6.2	14.10	12.50	1.10	0.50	0.00	0.00	0.00		15	2.20	32	52	131	4	0.43	1.060	0.155			25.8											19	0	230	0		383						0.245
399	Rye	10.6	338	1414	10.34	1.63	1.57	75.86	15.1	0.98	0.71	0.16	0.11	0.00	0.00	0.00		24	2.63	110	332	510	2	2.65	0.367	2.577		13.9	0.0	0.316	0.251	4.270	1.456	0.294	38	0	30.4	146.1	0.00	1	0	7	0	0	11	0	210	0.85	0	5.9	0.197	0.208	0.767	0					0.0	0	0
400	Safflower seed kernels, dried (Seeds,)	5.62	517	2163	16.18	38.45	5.47	34.29										78	4.9	353	644	687	3	5.05	1.747	2.014			0.0	1.163	0.415	2.284	4.030	1.170	160	0			0.00	3	0				50						3.682	4.848	28.223	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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