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
451	Sugar-apples, (sweetsop), raw	73.23	94	393	2.06	0.29	0.78	23.64	4.4									24	0.60	21	32	247	9	0.10	0.086			0.6	36.3	0.110	0.113	0.883	0.226	0.200	14	0			0.00	0	0				6						0.048	0.114	0.040	0					0.0
452	Sugar-apples, (sweetsop), raw	73.23	94	393	2.06	0.29	0.78	23.64	4.4									24	0.60	21	32	247	9	0.10	0.086			0.6	36.3	0.110	0.113	0.883	0.226	0.200	14	0			0.00	0	0				6						0.048	0.114	0.040	0					0.0
453	Sunflower seed kernels, dried (Seeds,)	4.73	584	2445	20.78	51.46	3.02	20.00	8.6	2.62	2.50							78	5.25	325	660	645	9	5.00	1.800	1.950		53.0	1.4	1.480	0.355	8.335	1.130	1.345	227	0	55.1	35.4	0.00	3	0	30	0	0	50	0	0	35.17	0	0.0	4.455	18.528	23.137	0				534	0.0	0	0
454	Sunflower seed kernels, dry roasted, without salt (Seeds,)	1.20	582	2435	19.33	49.80	5.60	24.07	11.1	2.73								70	3.80	129	1155	850	3	5.29	1.830	2.110		79.3	1.4	0.106	0.246	7.042	7.042	0.804	237	0	55.1		0.00	0	0	5	0	0	9	0	0	26.10	0	2.7	5.219	9.505	32.884	0					0.0	0	0
455	Swamp cabbage, cooked, boiled, drained, without salt	92.93	20	84	2.08	0.24	1.05	3.71	1.9									54	1.32	30	42	284	122	0.16	0.021	0.143		0.9	16.0	0.050	0.080	0.500	0.126	0.081	35	0			0.00	260	0				5200						0.039	0.007	0.100	0					0.0
456	Tamarinds, raw	31.40	239	1000	2.80	0.60	2.70	62.50	5.1	57.40								74	2.80	92	113	628	28	0.10	0.086			1.3	3.5	0.428	0.152	1.938	0.143	0.066	14	0	8.6		0.00	2	0	18	0	0	30	0	0	0.10		2.8	0.272	0.181	0.059	0					0.0	0	0
457	Tangerines, (mandarin oranges), raw	85.17	53	223	0.81	0.31	0.38	13.34	1.8	10.58	6.05	2.13	2.40	0.00	0.00	0.00	0.00	37	0.15	12	20	166	2	0.07	0.042	0.039		0.1	26.7	0.058	0.036	0.376	0.216	0.078	16	0	10.2	0.1	0.00	34	0	155	101	407	681	0	138	0.20	0	0.0	0.039	0.060	0.065	0					0.0	0	0
458	Tapioca, pearl, dry	10.99	358	1498	0.19	0.02	0.11	88.69	0.9	3.35								20	1.58	1	7	11	1	0.12	0.020	0.110		0.8	0.0	0.004	0.000	0.000	0.135	0.008	4	0	1.2		0.00	0	0	0	0	0	0	0	0	0.00	0	0.0	0.005	0.005	0.003	0					0.0	0	0
459	Taro leaves, raw	85.66	42	177	4.98	0.74	1.92	6.70	3.7	3.01								107	2.25	45	60	648	3	0.41	0.270	0.714		0.9	52.0	0.209	0.456	1.513	0.084	0.146	126	0	12.8		0.00	241	0	2895	0	0	4825	0	1932	2.02	0	108.6	0.151	0.060	0.307	0					0.0	0	0
460	Taro, raw	70.64	112	469	1.50	0.20	1.20	26.46	4.1	0.40								43	0.55	33	84	591	11	0.23	0.172	0.383		0.7	4.5	0.095	0.025	0.600	0.303	0.283	22	0	17.3		0.00	4	0	35	0	20	76	0	0	2.38	0	1.0	0.041	0.016	0.083	0				19	0.0	0	0
461	Tarragon, dried (Spices,)	7.74	295	1236	22.77	7.24	12.03	50.22	7.4									1139	32.30	347	313	3020	62	3.90	0.677	7.967		4.4	50.0	0.251	1.339	8.950		2.410	274	0			0.00	210	0				4200				0		1.881	0.474	3.698	0				81	0.0	0	0
462	Thyme, dried (Spices,)	7.79	276	1156	9.11	7.43	11.74	63.94	37.0	1.71								1890	123.60	220	201	814	55	6.18	0.860	7.867		4.6	50.0	0.513	0.399	4.940		0.550	274	0	43.6		0.00	190	0	2264	0	33	3800	0	1895	7.48	0	1714.5	2.730	0.470	1.190	0				163	0.0	0	0
463	Tomatillos, raw	91.63	32	133	0.96	1.02	0.55	5.84	1.9	3.93								7	0.62	20	39	268	1	0.22	0.079	0.153		0.5	11.7	0.044	0.035	1.850	0.150	0.056	7	0	7.6		0.00	6	0	63	10	0	114	0	467	0.38	0	10.1	0.139	0.155	0.417	0					0.00	0	0
464	Tomatoes, orange, raw	94.78	16	67	1.16	0.19	0.69	3.18	0.9									5	0.47	8	29	212	42	0.14	0.062	0.088		0.4	16.0	0.046	0.034	0.593	0.186	0.060	29	0			0.00	75	0				1496						0.025	0.028	0.076	0				4
465	Tomatoes, red, ripe, raw, year round average	94.50	18	75	0.88	0.20	0.50	3.92	1.2	2.63	0.00	1.25	1.37	0.00	0.00	0.00	0.00	10	0.27	11	24	237	5	0.17	0.059	0.114	2.3	0.0	12.7	0.037	0.09	0.594	0.089	0.080	15	0	6.7	0.1	0.00	42	0	449	101	0	833	2573	123	0.54	0	7.9	0.028	0.031	0.083	0				7	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
466	Tomatoes, yellow, raw	95.28	15	63	0.98	0.26	0.50	2.98	0.7									11	0.49	12	36	258	23	0.28	0.101	0.120		0.4	9.0	0.041	0.047	1.179	0.110	0.056	30	0			0.00	0	0				0				0		0.036	0.040	0.108	0				6
467	Triticale	10.51	336	1406	13.05	2.09	2.23	72.13										37	2.57	130	358	332	5	3.45	0.457	3.210			0.0	0.416	0.134	1.430	1.323	0.138	73	0			0.00	0	0				0			0.90	0		0.366	0.211	0.913	0
468	Trout, rainbow, wild, cooked, dry heat (Fish,)	70.50	150	628	22.92	5.82	1.60	0.00	0.0									86	0.38	31	269	448	56	0.51	0.058	0.021		13.2	2.0	0.152	0.097	5.770	1.065	0.346	19	0			6.30	15	15				50						1.619	1.746	1.831	69
469	Turkey, all classes, meat and skin, cooked, roasted	61.70	208	870	28.10	9.73	1.00	0.00	0.0	0.00								26	1.79	25	203	280	68	2.98	0.093	0.021	20.9	32.9	0.0	0.057	0.177	5.086	0.858	0.410	7	0	69.8	5.9	0.35	0	0	0	0	0	0	0	0	0.34	1	0.9	2.840	3.190	2.480	82					0.0	0	0
470	Turkey, all classes, meat only, cooked, roasted	64.88	170	711	29.32	4.97	1.05	0.00	0.0	0.00								25	1.78	26	213	298	70	3.10	0.094	0.021		36.8	0.0	0.062	0.182	5.443	0.943	0.460	7	0	82.5	6.0	0.37	0	0	0	0	0	0	0	0	0.33	8	3.7	1.459	1.115	1.501	76					0.0	0	0
471	Turmeric, ground (Spices,)	11.36	354	1481	7.83	9.88	6.02	64.93	21.1	3.21	2.38	0.38	0.45	0.00	0.00	0.00		183	41.42	193	268	2525	38	4.35	0.603	7.833		4.5	25.9	0.152	0.233	5.140		1.800	39	0	49.2	9.7	0.00	0	0	0	0	0	0	0	0	3.10	0	13.4	3.120	1.660	2.180	0				82	0.0	0	0
472	Turnip greens, cooked, boiled, drained, without salt	93.20	20	84	1.14	0.23	1.07	4.36	3.5	0.53									0.80	22	29	203	29	0.14	0.253	0.337		0.9	27.4	0.045	0.072	0.411	0.274	0.180	118	0	0.3		0.00	381	0	4575	0	0	7625	0	8440	1.88		367.6	0.053	0.015	0.091	0					0.0	0	0
473	Turnip greens, raw	89.67	32	132	1.50	0.30	1.40	7.13	3.2	0.81		0.52	0.29					190	1.10	31	42	296	40	0.19	0.350	0.466		1.2	60.0	0.070	0.100	0.600	0.380	0.263	194	0			0.00	579	0	6952	0	0	11587	0	12825	2.86		251.0	0.070	0.020	0.120	0				12	0.0	0	0
474	Turnips, cooked, boiled, drained, without salt	93.60	22	92	0.71	0.08	0.55	5.06	2.0	2.99								33	0.18	9	26	177	16	0.12	0.002	0.071		0.2	11.6	0.027	0.023	0.299	0.142	0.067	9	0	8.7		0.00	0	0	0	0	0	0	0	0	0.02	0	0.1	0.008	0.005	0.042	0					0.0	0	0
475	Turnips, raw	91.87	28	117	0.90	0.10	0.70	6.43	1.8	3.80								30	0.30	11	27	191	67	0.27	0.085	0.134		0.7	21.0	0.040	0.030	0.400	0.200	0.090	15	0	11.1		0.00	0	0	0	0	0	0	0	0	0.03	0	0.1	0.011	0.006	0.053	0				7	0.0	0	0
476	Walnuts, black, dried (Nuts,)	4.56	618	2584	24.06	59.00	2.47	9.91	6.8	1.10	1.00	0.05	0.05	0.00	0.00		0.24	61	3.12	201	513	523	2	3.37	1.360	3.896		17.0	1.7	0.057	0.130	0.470	1.660	0.583	31	0	32.1	0.5	0.00	2	0	24	0	0	40	0	9	1.80		2.7	3.368	15.004	35.077	0	0	5	103	108	0.0	0	0
477	Walnuts, english (1) (Nuts,)	4.07	654	2738	15.23	65.21	1.78	13.71	6.7	2.61	2.43	0.08	0.09	0.00	0.00		0.06	98	291	158	346	441	2	3.09	1.586	3.414		4.9	1.3	0.341	0.150	1.125	0.570	0.537	98	0	39.2	0.3	0.00	1	0	12	0	0	20	0	9	0.70		2.7	6.126	8.933	47.174	0	1	7	64	72	0.0	0	0
478	Wasabi, root, raw	69.11	109	456	4.80	0.63	1.92	23.54	7.8									128	1.03	69	80	568	17	1.62	0.155	0.391			41.9	0.131	0.114	0.743	0.203	0.274	18	0			0.00	2	0	21	0	0	35				0					0
479	Watermelon seed kernels, dried (Seeds,)	5.05	557	2330	28.33	47.37	3.94	15.31										54	7.28	515	755	648	99	10.24	0.686	1.614			0.0	0.190	0.145	3.550	0.346	0.089	58	0			0.00	0	0				0						9.779	7.407	28.094	0
480	Watermelon, raw	91.45	30	127	0.61	0.15	0.25	7.55	0.4	6.20	1.21	1.58	3.36	0.00	0.06	0.00	0.00	7	0.24	10	11	112	1	0.10	0.042	0.038	1.5	0.4	8.1	0.033	0.021	0.178	0.221	0.045	3	0	4.1	0.3	0.00	28	0	303	0	78	569	4532	8	0.05		0.1	0.016	0.037	0.050	0				2	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
481	Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt	96.06	14	56	0.40	0.20	0.30	3.04	1.0	1.18								18	0.38	10	17	5	107	0.59	0.022	0.056		0.2	10.5	0.034	0.001	0.384	0.121	0.032	4	0	4.9		0.00	0	0	0	0	0	0	0	197	0.08		2.8	0.016	0.037	0.088	0					0.0	0	0
482	Waxgourd, (chinese preserving melon), raw	96.10	13	54	0.40	0.20	0.30	3.00	2.9									19	0.40	10	19	6	111	0.61	0.023	0.058		0.2	13.0	0.040	0.110	0.400	0.133	0.035	5	0			0.00	0	0				0						0.016	0.037	0.087	0
483	Wheat, soft red winter	12.17	331	1385	10.35	1.56	1.68	74.24	12.5	0.41								27	3.21	126	493	397	2	2.63	0.450	4.391			0.0	0.394	0.096	4.800	0.850	0.272	41	0			0.00	0	0				0			1.01	0		0.289	0.178	0.656	0					0.0
484	Wheat, soft white	10.42	340	1423	10.69	1.99	1.54	75.36	12.7	0.41								34	5.37	90	402	435	2	3.46	0.426	3.406			0.0	0.410	0.107	4.766	0.850	0.378	41	0			0.00	0	0	5	0	0	9	0	220	1.01	0	1.9	0.368	0.227	0.837	0					0.0	0	0
485	Wheat, sprouted	47.75	198	828	7.49	1.27	0.96	42.53	1.1									28	2.14	82	200	169	16	1.65	0.261	1.858		42.5	2.6	0.225	0.155	3.087	0.947	0.265	38	0			0.00	0	0				0				0		0.206	0.151	0.557	0					0.0
486	White, mature seeds, cooked, boiled, without salt (Beans,)	63.08	139	581	9.73	0.35	1.75	25.09	6.3	0.34								90	3.70	63	113	561	6	1.38	0.287	0.636		1.3	0.0	0.118	0.046	0.140	0.229	0.093	81	0	35.1		0.00	0	0	0	0	0	0	0	0	0.94		3.5	0.091	0.031	0.152	0					0.0	0	0
487	White, mature seeds, raw (Beans,)	11.32	333	1393	23.36	0.85	4.20	60.27	15.2	2.11								240	10.44	190	301	1795	16	3.67	0.984	1.796		12.8	0.0	0.437	0.146	0.479	0.732	0.318	388	0	66.2		0.00	0	0	0	0	0	0	0	0	0.21		5.6	0.219	0.074	0.364	0					0.0	0	0
488	Whitefish, eggs (Alaska Native) (Fish,)	76.24	104	436	14.66	2.88	1.33	4.89	0.0	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	46	5.95	30	306	190	160	2.10	0.220	0.220		92.8	12.0	0.088	0.403	0.956	1.060	0.159	53	0	247.5	8.2	56.40	91	91	0	0	0	305	0	0	2.68		0.6	0.496	1.046	1.073	439					0.0	0	0
489	Wild rice, cooked	73.93	101	423	3.99	0.34	0.40	21.34	1.8	0.73	0.33	0.20	0.20					3	0.60	32	82	101	3	1.34	0.121	0.282		0.8	0.0	0.052	0.087	1.287	0.154	0.135	26	0	10.2		0.00	0	0	2	0	0	3	0	64	0.24	0	0.5	0.049	0.050	0.213	0					0.0	0	0
490	Wild rice, raw	7.76	357	1494	14.73	1.08	1.53	74.90	6.2	2.50	0.67							21	1.96	177	433	427	7	5.96	0.524	1.329		2.8	0.0	0.115	0.262	6.733	1.074	0.391	95	0	35.0		0.00	1	0	11	0	0	19	0	220	0.82	0	1.9	0.156	0.159	0.676	0					0.0	0	0
491	Winged beans, immature seeds, cooked, boiled, drained, without salt	90.11	38	159	5.31	0.66	0.71	3.21										61	1.09	30	25	274	4	0.28	0.037	0.158		1.1	9.8	0.086	0.072	0.652	0.041	0.082	35	0			0.00	4	0				88						0.181	0.189	0.142	0
492	Winged beans, immature seeds, raw	87.04	49	205	6.95	0.87	0.83	4.31										84	1.50	34	37	223	4	0.39	0.051	0.218		1.5	18.3	0.140	0.100	0.900	0.059	0.113	66	0			0.00	6	0				128						0.238	0.250	0.186	0
493	Winged, mature seeds, cooked, boiled, without salt (Beans,)	67.19	147	615	10.62	5.84	1.43	14.94										142	4.33	54	153	280	13	1.44	0.773	1.199		2.9	0.0	0.295	0.129	0.830	0.156	0.047	10	0			0.00	0	0				0						0.825	2.153	1.551	0
494	Yam, raw	69.60	118	494	1.53	0.17	0.82	27.88	4.1	0.50								17	0.54	21	55	816	9	0.24	0.178	0.397		0.7	17.1	0.112	0.032	0.552	0.314	0.293	23	0	16.5		0.00	7	0	83	0	0	138	0	0	0.35	0	2.3	0.037	0.006	0.076	0				10	0.0	0	0
495	Yambean (jicama), raw	90.07	38	159	0.72	0.09	0.30	8.82	4.9	1.80								12	0.60	12	18	150	4	0.16	0.048	0.060		0.7	20.2	0.020	0.029	0.200	0.135	0.042	12	0	13.6		0.00	1	0	13	0	0	21	0	0	0.46	0	0.3	0.021	0.005	0.043	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
496	Yardlong beans, mature seeds, cooked, boiled, without salt	68.80	118	494	8.29	0.45	1.37	21.09	3.8									42	2.64	98	181	315	5	1.08	0.225	0.487		2.8	0.4	0.212	0.064	0.551	0.398	0.095	146	0			0.00	0	0				0						0.116	0.039	0.193	0
497	Yardlong beans, mature seeds, raw	8.43	347	1452	24.33	1.31	4.03	61.91	11.0									138	8.61	338	559	1157	17	3.50	0.879	1.590		8.2	1.6	0.887	0.235	2.158	1.556	0.371	658	0			0.00	3	0				52						0.339	0.114	0.565	0
498	Yellow pond lily, Wocas, dried seeds (Pacific Northwest Indians)	9.36	361	1512	7.90	1.07	1.65	80.02	19.2	0.43	0.00	0.43	0.00	0.00	0.00	0.00	39.5	27	1.47	86	229	553	25	6.33	0.073	0.937		0.7		0.030	0.070	4.190	1.300	0.957	5	0			0.00												0.147	0.196	0.316	0					0.0	0	0
499	Yellow, mature seeds, cooked, boiled, without salt (Beans,)	62.98	144	602	9.16	1.08	1.50	25.27	10.4									62	2.48	74	183	325	5	1.06	0.186	0.455		1.3	1.8	0.187	0.103	0.708	0.229	0.129	81	0			0.00	0	0				2						0.279	0.094	0.466	0
500	Yellow, mature seeds, raw (Beans,)	11.10	345	1443	22.00	2.60	3.60	60.70	25.1									166	7.01	222	488	1042	12	2.83	0.639	1.286		12.8	0.0	0.690	0.330	2.430	0.734	0.442	389	0			0.00	0	0				6						0.671	0.226	1.118	0

**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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