The Ultimate Nutrition Tables!

Lutein Zeaxanthin

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.

**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	Protein as Percentage	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

The data in these nutrient tables comes from the USDA's National Nutrition Database for Standard
Reference, Release 22. Feel free to notify us of any errors. https://fdc.nal.usda.gov/

Not every food item is tested for every known nutrient. Any blank (empty) cells on our tables
represent no available data for those nutrients in those foods in the National Nutrition Database.

	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
1	Kale, raw	50	3.30	0.70	10.01	2.0	135	0.44	0.290	0.9	120.0	769	0	9226	0	0	15376	0	39550			817.0	0
2	Kale, cooked, boiled, drained, without salt	28	1.90	0.40	5.63	2.0	72	0.24	0.156	0.9	41.0	681	0	8173	0	0	13621	0	18246	0.85		817.0	0
3	Dandelion greens, raw	45	2.70	0.70	9.20	3.5	187	0.41	0.171	0.5	35.0	508	0	5854	363	121	10161	0	13610	3.44		778.4	0
4	Paprika (Spices,)	289	14.76	12.95	55.74	37.4	177	4.06	0.607	4.0	71.1	2637	0	27679	0	7923	52735	0	13157	29.83	0	80.3	0
5	Pepper, red or cayenne	318	12.01	17.27	56.63	27.2	148	2.48	0.373	8.8	76.4	2081	0	21840	0	6252	41610	0	13157	29.83	0	80.3	0
6	Turnip greens, raw	32	1.50	0.30	7.13	3.2	190	0.19	0.350	1.2	60.0	579	0	6952	0	0	11587	0	12825	2.86		251.0	0
7	Spinach, raw	23	2.86	0.39	3.63	2.2	99	0.53	0.130	1.0	28.1	469	0	5626	0	0	9377	0	12198	2.03	0	482.9	0
8	Chard, swiss, cooked, boiled, drained, without salt hard, swiss, cooked, boiled, drained, without salt	20	1.88	0.08	4.13	2.1	58	0.33	0.163	0.9	18.0	306	0	3652	45	0	6124	0	11015	1.89		327.3	0
9	Chard, swiss, raw	19	1.80	0.20	3.74	1.6	51	0.36	0.179	0.9	30.0	306	0	3647	45	0	6116	0	11000	1.89		830.0	0
10	Chicory greens, raw	23	1.70	0.30	4.70	4.0	100	0.42	0.295	0.3	24.0	286	0	3430	0	0	5717	0	10300	2.26		297.6	0
11	Mustard greens, raw	26	2.7	0.20	4.90	3.3	103	0.20	0.1447	0.9	70.0	525	0	6300	0	0	10500	0	9900	2.01		497.3	0
12	Dandelion greens, cooked, boiled, drained, without salt	33	2.00	0.60	6.40	2.9	140	0.28	0.115	0.3	18.0	342	0	3940	244	82	6837	0	9158	2.44		551.4	0
13	Collards, raw	30	2.45	0.42	5.69	3.6	145	0.13	0.039	1.3	35.3	333	0	3842	238	80	6668	0	8932	2.26		510.8	0
14	Radicchio, raw	23	1.43	0.25	4.48	0.9	19	0.62	0.341	0.9	8.0	1	0	16	0	0	27	0	8832	2.26		255.2	0
15	Turnip greens, cooked, boiled, drained, without salt	20	1.14	0.23	4.36	3.5		0.14	0.253	0.9	27.4	381	0	4575	0	0	7625	0	8440	1.88		367.6	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
16	Collards, cooked, boiled, drained, without salt	26	2.11	0.36	4.91	2.8	140	0.23	0.038	0.5	18.2	406	0	4814	90	20	8114	0	7694	0.88		440.0	0
17	Mustard greens, cooked, boiled, drained, without salt	15	2.26	0.24	2.10	2.0	74	0.11	0.084	0.6	25.3	316	0	3794	0	0	6323	0	5962	1.21		299.5	0
18	Basil, fresh	23	3.15	0.64	2.65	1.6	177	0.81	0.385	0.3	18.0	264	0	3142	0	46	5275	0	5650	0.80		414.8	0
19	Parsley, raw	36	2.97	0.79	6.33	3.3	138	1.07	0.149	0.1	133.0	421	0	5054	0	0	8424	0	5561	0.75	0	1640.0	0
20	Arugula, raw	25	2.58	0.66	3.65	1.6	160	0.47	0.076	0.3	15.0	119	0	1424	0	0	2373	0	3555	0.43		108.6	0
21	Lettuce, cos or romaine, raw	17	1.23	0.30	3.29	2.1	33	0.23	0.048	0.4	24.0	436	0	5226	0	0	8710	0	2312	0.13		102.5	0
22	Squash, summer, all varieties, cooked, boiled, drained, without salt	20	0.91	0.31	4.31	1.4	27	0.39	0.103	0.2	5.5	11	0	127	0	0	212	0	2249	0.14	0	3.5	0
23	Squash, summer, zucchini, includes skin, raw	17	1.21	0.32	3.11	1.0	16	0.32	0.053	0.2	17.9	10	0	120	0	0	200	0	2125	0.12	0	4.3	0
24	Squash, summer, all varieties, raw	16	1.21	0.18	3.35	1.1	15	0.29	0.051	0.2	17.0	10	0	120	0	0	200	0	2125	0.12	0	3.0	0
25	Taro leaves, raw	42	4.98	0.74	6.70	3.7	107	0.41	0.270	0.9	52.0	241	0	2895	0	0	4825	0	1932	2.02	0	108.6	0
26	Leeks, (bulb and lower leaf-portion), raw	61	1.50	0.30	14.15	1.8	59	0.12	0.120	1.0	12.0	83	0	1000	0	0	1667	0	1900	0.92		47.0	0
27	Marjoram, dried (Spices,)	271	12.66	7.04	60.56	40.3	1990	3.60	1.133	4.5	51.4	403	0	4806	0	70	8068	0	1895	1.69	0	621.7	0
28	Sage, ground (Spices,)	315	10.63	12.75	60.73	40.3	1652	4.70	0.757	3.7	32.4	295	0	3485	0	109	5900	0	1895	7.48	0	1714.5	0
29	Thyme, dried (Spices,)	276	9.11	7.43	63.94	37.0	1890	6.18	0.860	4.6	50.0	190	0	2264	0	33	3800	0	1895	7.48	0	1714.5	0
30	Oregano, dried (Spices,)	265	9.00	4.28	68.92	42.5	1597	269	0.633	4.5	2.3	85	0	1007	20	7	1701	0	1895	18.26	0	621.7	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
31	Horseradish-tree, leafy tips, cooked, boiled, drained, without salt	60	5.27	0.93	11.15	2.0	151	0.49	0.086	0.9	31.0	351		4208			7013	0	1747	0.10	0	108.0	0
32	Pumpkin leaves, cooked, boiled, drained, without salt	21	2.72	0.22	3.39	2.7	43	0.20	0.133	0.9	1.0	80	0	960	0	0	1600	0	1747	0.96	0	108.00	0
33	Lettuce, green leaf, raw	15	1.36	0.15	2.79	1.3	36	0.18	0.029	0.6	18.0	370	0	4443	0	0	7405	0	1730	0.29		173.6	0
34	Lettuce, red leaf, raw	16	1.33	0.22	2.26	0.9	33	0.20	0.028	1.5	3.7	375		4495	0	0	7492	0	1724	0.15		140.3
35	Brussels sprouts, raw	43	3.38	0.30	8.95	3.8	42	0.42	0.070	1.6	85.0	38	0	450	6	0	754	0	1590	0.88		177.0	0
36	Beet greens, raw	22	2.20	0.13	4.33	3.7	117	0.38	0.191	0.9	30.0	316	0	3794	3	0	6326	0	1503	1.50		400.0	0
37	Pumpkin, raw	26	1.00	0.10	6.50	0.5	21	0.32	0.127	0.3	9.0	369	0	3100	515	2145	7384	0	1500	1.06	0	1.1	0
38	Lettuce, butterhead (includes boston and bibb types), raw	13	1.35	0.22	2.23	1.1	35	0.20	0.016	0.6	3.7	166	0	1987	0	0	3312	0	1223	0.18		102.3	0
39	Pistachio nuts, dry roasted, without salt added (Nuts,)	571	21.35	45.97	27.65	10.3	110	2.30	1.325	9.3	2.3	13	0	157	0	0	262	0	1205	1.93		13.2	0
40	Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	15	1.14	0.36	2.69	1.0	18	0.33	0.052	0.2	12.9	56	0	670	0	0	1117	0	1150	0.12	0	4.2	0
41	Scallions or onions, spring (includes tops and bulb), raw	32	1.83	0.19	7.34	2.6	72	0.39	0.083	0.6	18.8	50	0	598	0	0	997	0	1137	0.55	0	207.0	0
42	Broccoli raab, raw	22	3.17	0.49	2.85	2.7	108	0.77	0.042	1.0	20.2	131		1573	0	0	2622	0	1121	1.62		224.0
43	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	31	0.81	0.20	7.62	1.0	30	0.06	0.062	0.5	4.2	41	0	487	0	0	812	0	925	0.50		25.4	0
44	Coriander (cilantro) leaves, raw	23	2.13	0.52	3.67	2.8	67	0.50	0.225	0.9	27.0	337	0	3930	36	202	6748	0	865	2.50		310.0	0
45	Persimmons, japanese, raw	70	0.58	0.19	18.59	3.6	8	0.11	0.113	0.6	7.5	81	0	253	0	1447	1627	159	834	0.73		2.6	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
46	Peppers, hot chili, green, raw	40	2.00	0.20	9.46	1.5	18	0.30	0.174	0.5	242.5	59	0	671	23	50	1179	0	725	0.69		14.3	0
47	Asparagus, raw	20	2.20	0.12	3.88	2.1	24	0.54	0.189	2.3	5.6	38	0	449	9	0	756	0	710	1.13		41.6	0
48	Peppers, hot chili, red, raw	40	1.87	0.44	8.81	1.5	14	0.26	0.129	0.5	143.7	48	0	534	36	40	952	0	709	0.69		14.0	0
49	Carrots, cooked, boiled, drained, without salt	35	0.76	0.18	8.22	3.0	30	0.20	0.017	0.7	3.6	852	0	8332	3776	0	17033	0	687	1.03		13.7	0
50	Flaxseed (Seeds,)	534	18.29	42.16	28.88	27.3	255	4.34	1.220	25.4	0.6	0	0	0	0	0	0	0	651	0.31	0	4.3	0
51	Caviar, black and red, granular (Fish,)	252	24.60	17.9	4.00	0.0	275	0.95	0.110	65.50	0.0	271	271	0	0	0	905	0	648	1.89	232	0.6	588
52	Corn, sweet, yellow, raw	86	3.27	1.35	18.70	2.0	2	0.46	0.054	0.6	6.8	9	0	47	16	115	187	0	644	0.07	0	0.3	0
53	Snap, green, raw (Beans,)	31	1.82	0.12	7.13	3.4	37	0.24	0.069	0.6	16.3	35	0	379	69	0	690	0	640	0.41		14.4	0
54	Mustard seed, ground (Spices,)	508	26.08	36.24	28.09	12.2	266	6.08	0.645	208.1	7.1	2	0	18	0	0	31	0	568	5.07	0	5.4	0
55	Okra, raw	31	2.00	0.10	7.03	3.2	81	0.60	0.094	0.7	21.1	19	0	225	0	0	375	0	516	0.36	0	53.0	0
56	Olives, ripe, canned (jumbo-super colossal)	81	0.97	6.87	5.61	2.5	94	0.22	0.226	0.9	1.5	17	0	204	0	8	346	0	510	1.65		1.4	0
57	Peppers, jalapeno, raw	30	1.35	00.62	5.90	2.80	10	0.23	0.133	0.3	44.3	40	0	455	15	34	799	0	492	0.47		9.7	0
58	Tomatillos, raw	32	0.96	1.02	5.84	1.9	7	0.22	0.079	0.5	11.7	6	0	63	10	0	114	0	467	0.38	0	10.1	0
59	Artichokes, (globe or french), raw	47	3.27	0.15	10.51	5.4	44	0.49	0.231	0.2	11.7	1	0	8	0	0	13	0	464	0.19		14.8	0
60	Egg, duck, whole, fresh, raw	185	12.81	13.77	1.45	0.0	64	1.41	0.062	36.4	0.0	194	192	14	0	12	674	0	459	1.34		0.4	884
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
61	Cumin seed (Spices,)	375	17.81	22.27	44.24	10.5	931	4.8	0.867	5.2	7.7	64	0	762	0	0	1270	0	448	3.33		5.4	0
62	Mustard seed, yellow	469	24.94	28.76	34.94	14.7	521	5.70	0.410	133.6	3.0	3	0	37	0	0	62	0	448	2.89		5.4	0
63	Egg, goose, whole, fresh, raw	185	13.87	13.27	1.35	0.0	60	1.33	0.062	36.9	0.0	187	185	13	0	12	650	0	442	1.29		0.4	852
64	Okra, cooked, boiled, drained, without salt	22	1.87	0.21	4.51	2.5	77	0.43	0.085	0.4	16.3	14	0	170	0	0	283	0	390	0.27	0	40.0	0
65	Egg, quail, whole, fresh, raw	158	13.05	11.09	0.41	0.0	64	1.47	0.062	32.0	0.0	156	155	11	0	10	543	0	369	1.08		0.3	844
66	Pimento, canned	23	1.10	0.30	5.10	1.9	6	0.19	0.049	0.2	84.9	133	0	1474	238	0	2655	0	366	0.69	0	8.3	0
67	Carrots, baby, raw	35	0.64	0.13	8.24	2.9	32	0.17	0.100	0.9	2.6	690	0	6391	3767	0	13790	0	358			9.4	0
68	Egg, whole, cooked, hard-boiled	155	12.58	10.61	1.12	0.0	50	1.05	0.013	30.8	0.0	169	168	11	0	10	586	0	353	1.03		0.3	424
69	Chokecherries, raw, pitted (Northern Plains Indians)	162	3.04	1.69	33.62	20.0	60	0.33	0.186		5.5	8		90	2	19	168	0	347	0.35		21.1
70	Peppers, sweet, green, raw	20	0.86	0.17	4.64	1.7	10	0.13	0.066	0.0	80.4	18	0	208	21	7	370	0	341	0.37		7.4	0
71	Egg, whole, raw, fresh	143	12.58	9.94	0.77	0.0	53	1.11	0.102	31.7	0.0	140	139	10	0	9	487	0	331	0.97	35	0.3	423
72	Shellie, canned, solids and liquids (Beans,)	30	1.76	0.19	6.19	3.4	29	0.27	0.080	2.1	3.1	11	0	137	0	0	228	0	331	0.03		8.0	0
73	Cabbage, red, raw	31	1.43	0.16	7.37	2.1	45	0.22	0.017	0.6	57.0	56	0	670	0	0	1116	20	329	0.11		38.2	0
74	Celery, cooked, boiled, drained, without salt	18	0.83	0.16	4.00	1.6	42	0.14	0.036	1.0	6.1	26	0	313	0	0	521	0	329	0.35		37.8	0
75	Chili powder (Spices,)	314	12.26	16.76	54.66	34.2	278	2.70	0.429	6.0	64.1	1483	0	15000	2090	3490	29650	21	310	29.05	0	105.7	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
76	Kamut, uncooked	337	14.70	2.20	70.38	9.1	24	3.68	0.522	69.3		1		5	2	1	10	0	301	0.60		1.8
77	Squash, summer, crookneck and straightneck, raw	19	1.01	0.27	3.88	1.0	21	0.29	0.092	0.2	19.3	8	0	90	0	0	150	0	290	0.13	0	3.2	0
78	Celery, raw	16	0.69	0.17	2.97	1.6	40	0.13	0.035	0.4	3.1	22	0	270	0	0	449	0	283	0.27		29.3	0
79	Lettuce, iceberg (includes crisphead types), raw	14	0.90	0.14	2.97	1.2	18	0.15	0.025	0.1	2.8	25	0	299	4	0	502	0	277	0.18		24.1	0
80	Avocados, raw, California	167	1.96	15.41	8.64	6.8	13	0.68	0.170	0.4	8.8	7	0	63	24	27	147	0	271	1.97		21.0	0
81	Carrots, raw	41	0.93	0.24	9.58	2.8	33	0.24	0.045	0.1	5.9	835	0	8285	3477	0	16706	1	256	0.66		13.2	0
82	Cinnamon, ground (Spices,)	247	3.99	1.24	80.59	53.1	1002	1.83	0.339	3.1	3.8	15	0	112	1	129	295	15	222	2.32	0	31.2	0
83	Wild rice, raw	357	14.73	1.08	74.90	6.2	21	5.96	0.524	2.8	0.0	1	0	11	0	0	19	0	220	0.82	0	1.9	0
84	Wheat, soft white	340	10.69	1.99	75.36	12.7	34	3.46	0.426		0.0	0	0	5	0	0	9	0	220	1.01	0	1.9	0
85	Roe, mixed species, raw (Fish,)	143	22.32	6.42	1.50	0.0	22	1.00	0.100	40.3	16.0	90	90	0	0	0	299	0	214	7.00	484	0.2	374
86	Rye	338	10.34	1.63	75.86	15.1	24	2.65	0.367	13.9	0.0	1	0	7	0	0	11	0	210	0.85	0	5.9	0
87	Caraway seed (Spices,)	333	19.77	14.59	49.9	38.0	689	5.50	0.910	12.1	21.0	18	0	189	0	58	363	6	205	2.50		0.0	0
88	Pepper, black (Spices,)	255	10.95	3.26	64.81	26.5	437	1.42	1.127	3.1	21.0	15	0	156	0	48	299	6	205	0.72	0	163.7	0
89	Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt	14	0.40	0.20	3.04	1.0	18	0.59	0.022	0.2	10.5	0	0	0	0	0	0	0	197	0.08		2.8	0
90	Pigeonpeas, immature seeds, raw	136	7.20	1.64	23.88	5.1	42	1.04	0.134	1.5	39.0	3	0	40	0	0	67	0	190	0.39		24.0	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
91	Balsam-pear (bitter gourd), pods, raw	17	1.00	0.17	3.70	2.8	19	0.80	0.034	0.2	84.0	24	0	190	185		471		170				0
92	Spelt, uncooked	338	14.57	2.43	70.19	10.7	27	3.28	0.511	11.7	0.0	0	0	5	0	0	10	0	169	0.79		3.6	0
93	Quinoa, uncooked	368	14.12	6.07	64.16	7.0	47	3.10	0.590	8.5		1	0	8	0	1	14	0	163	2.44	0	0.0	0
94	Barley, pearled, raw	352	9.91	1.16	77.72	15.6	29	2.13	0.42	37.7	0.0	1	0	13	0	0	22	0	160	0.02	0	2.2	0
95	Plums, dried (prunes), uncooked	240	2.18	0.38	63.88	7.1	43	0.44	0.281	0.3	0.6	39	0	394	57	93	781	0	148	0.43		59.5	0
96	Tangerines, (mandarin oranges), raw	53	0.81	0.31	13.34	1.8	37	0.07	0.042	0.1	26.7	34	0	155	101	407	681	0	138	0.20	0	0.0	0
97	Raspberries, raw	52	1.20	0.65	11.94	6.5	25	0.42	0.090	0.2	26.2	2	0	12	16	0	33	0	136	0.87		7.8	0
98	Mulberries, raw	43	1.44	0.39	9.80	1.7	39	0.12	0.060	0.6	36.4	1	0	9	12	0	25	0	136	0.87		7.8	0
99	Nectarines, raw	44	10.06	0.32	10.55	1.7	6	0.17	0.086	0.0	5.4	17	0	150	0	98	98	0	130	0.77		2.2	0
100	Raspberries, wild (Northern Plains Indians)	62	1.12	0.28	13.85	7.5	36	0.47	0.097		26.4	2		13	2	31	50	0	130	0.57	0	6.6
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
101	Kumquats, raw	71	1.88	0.86	15.90	6.5	62	0.17	0.095	0.0	43.9	15	0	0	155	193	290	0	129	0.15		0.0	0
102	Oranges, raw, navels	49	0.91	0.15	12.54	2.2	43	0.08	0.039	0.0	59.1	12	0	87	7	116	247	0	129	0.15		0.0	0
103	Tomatoes, red, ripe, raw, year round average	18	0.88	0.20	3.92	1.2	10	0.17	0.059	0.0	12.7	42	0	449	101	0	833	2573	123	0.54	0	7.9	0
104	Kiwi fruit, (chinese gooseberries), fresh, raw	61	1.14	0.52	14.66	3.0	34	0.14	0.130	0.2	92.7	4	0	52	0		87	0	122	1.46		40.3	0
105	Blackberries, raw	43	1.39	0.49	9.61	5.3	29	0.53	0.165	0.4	21.0	11	0	128	0	0	214	0	118	1.17	0	19.8	0
106	Hazelnuts or filberts (1) (Nuts,)	628	14.95	60.75	16.70	9.7	114	2.45	1.725	24.	6.3	1	0	11	3	0	20	0	92	15.03		14.2	0
107	Peaches, raw	39	0.91	0.25	9.54	1.5	6	0.17	0.068	0.1	6.6	16	0	162	0	67	326	0	91	0.73		2.6	0
108	Cranberries, raw	46	0.39	0.13	12.2	4.6	8	0.10	0.061	0.1	13.3	3	0	36	0	0	60	0	91	1.20		5.1	0
109	Apricots, raw	48	1.40	0.39	11.12	2.0	13	0.20	0.078	0.1	10.0	96	0	1094	19	104	1926	0	89	0.89		3.3	0
110	Cherries, sour, red, raw	50	1.00	0.30	12.18	1.6	16	0.10	0.104	0.0	10.0	64	0	770	0	0	1283	0	85	0.07		2.1	0
111	Cherries, sweet, raw	63	1.06	0.20	16.01	2.1	13	0.07	0.060	0.0	7.0	3	0	38	0	0	64	0	85	0.07		2.1	0
112	Blueberries, raw	57	0.74	0.33	14.49	2.4	6	0.16	0.057	0.1	9.7	3	0	32	0	0	54	0	80	0.57		19.3	0
113	Cabbage, savoy, raw	27	2.00	0.10	6.10	3.1	35	0.27	0.062	0.9	31.0	50	0	600	0	0	1000	0	77	0.17		68.8	0
114	Papayas, raw	39	0.61	0.14	9.81	1.8	24	0.07	0.016	0.6	61.8	55	0	276	0	761	1094	0	75	0.73	0	2.6	0
115	Dates, deglet noor	282	2.45	0.39	75.03	8.0	39	0.29	0.206	3.0	0.4	0	0	6	0	0	10	0	75	0.05	0	2.7	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
116	Pumpkin and squash seed kernels, dried (Seeds,)	559	30.23	49.05	10.71	6.0	46	7.81	1.343	9.4	1.9	1	0	9	1	1	16	0	74	2.18	0	7.3	0
117	Plums, raw	46	0.70	0.28	11.42	1.4	6	0.10	0.057	0.0	9.5	17	0	190	0	35	345	0	73	0.26	0	6.4	0
118	Grapes, american type (slip skin), raw	67	0.63	0.35	17.15	0.9	14	0.04	0.040	0.1	4.0	5	0	59	1	0	100	0	72	0.19		14.6	0
119	Grapes, red or green (European type, such as Thompson seedless), raw	69	0.72	0.16	18.10	0.9	10	0.07	0.127	0.1	10.8	3	0	39	1	0	66	0	72	0.19		14.6	0
120	Millet, cooked	119	3.51	1.00	23.67	1.3	3	0.91	0.161	0.9	0.0	0	0	2	0	0	3	0	70	0.02	0	0.3	0
121	Carambola, (starfruit), raw	31	1.04	0.33	6.73	2.8	3	0.12	0.137	0.6	34.4	3	0	25	24	0	61	0	66	0.15		0.0	0
122	Wild rice, cooked	101	3.99	0.34	21.34	1.8	3	1.34	0.121	0.8	0.0	0	0	2	0	0	3	0	64	0.24	0	0.5	0
123	Barley, pearled, cooked	123	2.26	0.44	28.22	3.8	11	0.82	0.105	8.6	0.0	0	0	5	0	0	7	0	56	0.01	0	0.8	0
124	Peppers, sweet, red, raw	31	0.99	0.30	6.03	2.1	7	0.25	0.017	0.1	127.7	157	0	1624	20	490	3131	0	51	1.58		4.9	0
125	Pears, asian, raw	42	0.50	0.23	10.65	3.6	4	0.02	0.050	0.1	3.8	0	0	0	0	0	0	0	50	0.12	0	4.5	0
126	Currants, red and white, raw	56	1.40	0.20	13.80	4.3	33	0.23	0.107	0.6	41.0	2	0	25	0	0	42	0	47	0.10		11.0	0
127	Pears, raw	58	0.38	0.12	15.46	3.1	9	0.10	0.082	0.1	4.2	1	0	13	0	2	23	0	45	0.12	0	4.5	0
128	Cauliflower, green, raw	31	2.95	0.30	6.09	3.2	33	0.64	0.041	0.6	88.1	8	0	93	0	0	155	0	42	0.04	0	20.2	0
129	Cabbage, chinese (pak-choi), raw	13	1.50	0.20	2.18	1.0	105	0.19	0.021	0.5	45.0	223	0	2681	1	0	4468	0	40	0.09		45.5	0
130	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	12	1.56	0.16	1.78	1.0	93	0.17	0.019	0.4	26.0	212	0	2549	1	0	4249	0	38	0.09		34.0	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
131	Squash, winter, acorn, raw	40	0.80	0.10	10.42	1.5	33	0.13	0.065	0.5	11.0	18	0	220	0	0	367	0	38		0		0
132	Corn, sweet, white, raw	86	3.22	1.18	19.02	2.7	2	0.45	0.054	0.6	6.8	0	0	1	0	0	1	0	34	0.07	0	0.3	0
133	Plantains, raw	122	1.30	0.37	31.89	2.3	3	0.14	0.081	1.5	18.4	56	0	457	438	0	1127	0	30	0.14		0.7	0
134	Pumpkin and squash seed kernels, roasted, without salt (Seeds,)	574	29.84	49.05	14.71	6.5	52	7.64	1.275	9.4	1.8	0	0	5	1	0	8	0	30	0.56	0	4.5	0
135	Amaranth, uncooked	371	13.56	7.02	65.25	6.7	159	2.87	0.525	18.7	4.2	0	0	1	0	0	2	0	28	1.19	0	0.0	0
136	Cabbage, cooked, boiled, drained, without salt	23	1.27	0.06	5.51	1.9	48	0.20	0.017	0.6	37.5	4	0	48	0	0	80	0	27	0.14		108.7	0
137	Honeydew, raw (Melon,)	36	0.54	0.14	9.09	0.8	6	0.09	0.024	0.7	18.0	3	0	30	0	0	50	0	27	0.02		2.9	0
138	Cantaloupe, raw (Melon,)	34	0.84	0.19	8.16	0.9	9	0.18	0.041	0.4	36.7	169	0	2020	16	1	3382	0	26	0.05		2.5	0
139	Strawberries, raw	32	0.67	0.30	7.68	2.0	16	0.14	0.048	0.4	58.8	1	0	7	0	0	12	0	26	0.29		2.2	0
140	Casaba, raw (Melon,)	28	1.11	0.10	658	0.9	11	0.07	0.060	0.4	21.8	0	0	0	0	0	0	0	26	0.05		2.5	0
141	Casaba, raw (Melons,)	28	1.11	0.10	6.58	0.9	11	0.07	0.060	0.4	21.8	0	0	0	0	0	0	0	26	0.05		2.5	0
142	Dates, medjool	277	1.81	0.15	74.97	6.7	64	0.44	0.362		0.0	7		89	0	0	149	0	23		0	2.7
143	Cucumber, with peel, raw	15	0.65	0.11	3.63	0.5	16	0.20	0.041	0.3	2.8	5	0	45	11	26	105	0	23	0.03		16.4	0
144	Cashew nuts, dry roasted, without salt added (Nuts,)	574	15.31	46.35	32.69	3.0	45	5.60	2.22	11.7	0.0	0	0	0	0	0	0	0	23	0.92		34.7	0
145	Bananas, raw	89	1.09	0.33	22.84	2.6	5	0.15	0.078	1.0	8.7	3	0	26	25	0	64	0	22	0.10		0.5	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
146	Breadfruit, raw	103	1.07	0.23	27.12	4.9	17	0.12	0.084	0.6	29.0	0	0	0	0	0	0	0	22	0.10		0.5	0
147	Cashew nuts, raw (1) (Nuts,)	553	18.22	43.85	30.19	3.3	37	5.78	2.195	19.9	0.5	0	0	0	0	0	0	0	22	0.90		34.1	0
148	Cabbage, red, cooked, boiled, drained, without salt	29	1.51	0.09	6.94	2.6	42	0.25	0.054	2.3	34.4	2	0	20	0	0	33	0	20	0.12		47.6	0
149	Pecans (1)	691	9.17	71.97	13.86	9.6	70	4.53	1.200	3.8	1.1	3	0	29	0	9	56	0	17	1.40		3.5	0
150	Cucumber, peeled, raw	12	0.59	0.16	2.16	0.7	14	0.17	0.071	0.1	3.2	4	0	31	8	18	72	0	16	0.03		7.2	0
151	Garlic, raw	149	6.36	0.50	33.06	2.1	181	1.16	0.299	14.2	31.2	0	0	5	0	0	9	0	16	0.08	0	1.7	0
152	Lemons, raw, without peel	29	1.10	0.30	9.32	2.8	26	0.06	0.037	0.4	53.0	1	0	3	1	20	22	0	11	0.15		0.0	0
153	Radishes, raw	16	0.68	0.10	3.40	1.6	25	0.28	0.050	0.6	14.8	0	0	4	0	0	7	0	10	0.00	0.0	1.3	0
154	Figs, raw	74	0.75	0.30	19.18	2.9	35	0.15	0.070	0.2	2.0	7	0	85	0	0	142	0	9	0.11		4.7	0
155	Walnuts, black, dried (Nuts,)	618	24.06	59.00	9.91	6.8	61	3.37	1.360	17.0	1.7	2	0	24	0	0	40	0	9	1.80		2.7	0
156	Pine nuts, dried (1) (Nuts,)	673	13.69	68.37	13.08	3.7	16	6.45	1.324	0.7	0.8	1	0	17	0	0	29	0	9	9.33		53.9	0
157	Walnuts, english (1) (Nuts,)	654	15.23	65.21	13.71	6.7	98	3.09	1.586	4.9	1.3	1	0	12	0	0	20	0	9	0.70		2.7	0
158	Watermelon, raw	30	0.61	0.15	7.55	0.4	7	0.10	0.042	0.4	8.1	28	0	303	0	78	569	4532	8	0.05		0.1	0
159	Onions, sweet, raw	32	0.80	0.08	7.55	0.9	20	0.13	0.056	0.5	4.8	0	1	0	0		1	0	6	0.02	0	0.3	0
160	Onions, raw	40	1.10	0.10	9.34	1.7	23	0.17	0.039	0.5	7.4	0	0	1	0	0	2	0	4	0.02	0	0.4	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
161	Almonds (1,2) (Nuts,)	575	21.22	49.42	21.67	12.2	264	3.08	0.996	2.5	0.0	0	0	1	0	0	1	0	1	26.22		0.0	0
162	Almonds, dry roasted, without salt added (Nuts,)	597	22.09	52.83	19.29	11.8	266	3.54	1.170	2.8	0.0	0	0	1	0	0	1	0	1	26.00		0.0	0
163	Cauliflower, raw	25	1.92	0.28	4.97	2.0	22	0.27	0.039	0.6	48.2	0	0	0	0	0	0	0	1	0.08	0	15.5	0
164	Guavas, common, raw	68	2.55	0.95	14.32	5.4	18	0.23	0.230	0.6	228.3	31	0	374	0	0	624	5204	0	0.73		2.6	0
165	Squash, winter, butternut, cooked, baked, without salt	40	0.90	0.09	10.49	1.97	41	0.13	0.065	0.5	15.1	558	0	4570	1130	3116	11155	0	0	1.29	0	1.0	0
166	Squash, winter, butternut, raw	45	1.00	0.10	11.69	2.0	48	0.15	0.072	0.5	21.0	532	0	4226	834	3471	10630	0	0	1.44	0	1.1	0
167	Seaweed, laver, raw	35	5.81	0.28	5.11	0.3	70	1.05	0.264	0.7	39.0	260	0	3121	0	0	5202	0	0	1.00	0	4.0	0
168	Endive, raw	17	1.25	0.20	3.35	3.1	52	0.79	0.099	0.2	6.5	108	0	1300	0	0	2167	0	0	0.44		231.0	0
169	Pumpkin flowers, cooked, boiled, drained, without salt	15	1.09	0.08	3.30	0.9	37	0.10	0.100	0.7	5.0	87	0	1040	0	0	1734	0	0	0.04	0	0.0	0
170	Passion-fruit, (granadilla), purple, raw	97	2.20	0.70	23.38	10.4	12	0.10	0.086	0.6	30.0	64	0	743	0	41	1272	0	0	0.02		0.7	0
171	Curry powder (Spices,)	325	12.66	13.81	58.15	33.2	478	4.05	0.815	17.1	11.4	49	0	592	0	0	986	0	0	21.99	0	99.8	0
172	Mangos, raw	65	0.51	0.27	17.00	1.8	10	0.04	0.110	0.6	27.7	38	0	445	17	11	765	0	0	1.12		4.2	0
173	Cloves, ground (Spices,)	323	5.98	20.07	61.21	34.2	646	1.09	0.347	5.9	80.8	27	0	84	0	468	530	0	0	8.52	0	141.8	0
174	Seaweed, wakame, raw	45	3.03	0.64	9.14	0.5	150	0.38	0.284	0.7	3.0	18	0	216	0	0	360	0	0	1.00	0	5.3	0
175	Pepper, banana, raw	27	1.66	0.45	5.35	3.4	14	0.25	0.094	0.3	82.7	17	0	184	39	0	340	0	0	0.69		9.5	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
176	Whitefish, eggs (Alaska Native) (Fish,)	104	14.66	2.88	4.89	0.0	46	2.10	0.220	92.8	12.0	91	91	0	0	0	305	0	0	2.68		0.6	439
177	Lima beans, immature seeds, cooked, boiled, drained, without salt	123	6.81	0.32	23.64	5.3	32	0.79	0.305	2.0	10.1	15	0	182	0	0	303	0	0	0.14		6.2	0
178	Clam, mixed species, raw (Mollusks,)	74	12.77	0.97	2.57	0.0	46	1.37	0.344	24.3	13.0	90	90	0	0	0	300	0	0	0.31	0	0.2	34
179	Milk, human, mature, fluid	70	1.03	4.38	6.89	0.0	32	0.17	0.052	1.8	5.0	61	60	7	0	0	212	0	0	0.08	4	0.3	14
180	Duck, domesticated, meat and skin, cooked, roasted	337	18.99	28.35	0.00	0.0	11	1.86	0.227	20.0	0.0	63	63	0	0	0	210	0	0	0.70	3	5.1	84
181	Lima beans, immature seeds, raw	113	6.84	0.86	20.17	4.9	34	0.78	0.318	1.8	23.4	10	0	126	0	0	209	0	0	0.32		5.6	0
182	Milk, goat, fluid	69	3.56	4.14	4.45	0.0	134	0.30	0.046	1.4	1.3	57	56	7	0	0	198	0	0	0.07	12	0.3	11
183	Salmon, coho, wild, cooked, dry heat (Fish,)	139	23.45	4.30	0.00	0.0	45	0.56	0.071	38.0	1.4	51	51	0	0	0	169	0	0	0.92	451	0.1	55
184	Alfalfa seeds, sprouted, raw	23	3.99	0.69	2.10	1.9	32	0.92	0.157	0.6	8.2	8	0	87	6	6	155	0	0	0.02		30.5	0
185	Peas, split, mature seeds, raw	341	24.55	1.16	60.37	25.5	55	3.01	0.866	1.6	1.8	7	0	89	0	0	149	0	0	0.09	0	14.5	0
186	Yam, raw	118	1.53	0.17	27.88	4.1	17	0.24	0.178	0.7	17.1	7	0	83	0	0	138	0	0	0.35	0	2.3	0
187	Irishmoss, raw (Seaweed,)	49	1.51	0.16	12.29	1.3	72	1.95	0.149	0.7	3.0	6	0	71	0	0	118	0	0	0.87		5.0	0
188	Seaweed, irishmoss, raw	49	1.51	0.16	12.29	1.3	72	1.95	0.149	0.7	3.0	6	0	71	0	0	118	0	0	0.87	0	5.0	0
189	Seaweed, kelp, raw	43	1.68	0.56	9.57	1.3	168	1.23	0.130	0.7	3.0	6	0	70	0	0	116	0	0	0.87	0	66.0	0
190	Mung beans, mature seeds, raw	347	23.86	1.15	62.62	16.3	132	2.68	0.941	8.2	4.8	6	0	68	0	0	114	0	0	0.51		9.0	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
191	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	27	0.66	0.26	6.46	1.4	21	0.20	0.035	0.3	3.5	6	0	59	15	0	110	0	0	0.12	0	0.8	0
192	Nutmeg, ground (Spices,)	525	5.84	36.31	49.29	20.8	184	2.15	1.027	1.6	3.0	5	0	16	0	90	102	0	0	0.00	0	0.0	0
193	Milk, whole, 3.25% milkfat	60	3.22	3.25	4.52	0.0	113	0.40	0.011	3.7	0.0	28	28	5	0	0	102	0	0	0.06	40	0.2	10
194	Mollusks, oyster, eastern, wild, raw	68	7.05	2.46	3.91	0.0	45	90.81	4.452	63.7	3.7	30	30	0	0	0	100	0	0	0.85	0	0.1	53
195	Chicken, broilers or fryers, breast, meat and skin, cooked, roasted	197	29.80	7.78	0.00	0.0	14	1.02	0.050	24.7	0.0	28	28	0	0	0	93	0	0	0.27	5	0.3	84
196	Duck, domesticated, meat only, cooked, roasted	201	23.48	11.20	0.00	0.0	12	2.60	0.231	22.4	0.0	23	23	0	0	0	77	0	0	0.70	4	3.8	89
197	Taro, raw	112	1.50	0.20	26.46	4.1	43	0.23	0.172	0.7	4.5	4	0	35	0	20	76	0	0	2.38	0	1.0	0
198	Currants, zante, dried	283	4.08	0.27	74.08	6.8	86	0.66	0.468	0.7	4.7	4	0	43	1	1	73	0	0	0.11		3.3	0
199	Goose, domesticated, meat and skin, cooked, roasted	305	25.16	21.92	0.00	0.0	13	2.62	0.264	21.8	0.0	21	21	0	0	0	70	0	0	1.74	3	5.1	91
200	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	364	19.30	6.04	60.65	17.4	105	3.43	0.847	8.2	4.0	3	0	40	0	0	67	0	0	0.82		9.0	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
201	Sesame seed kernels, dried (decorticated) (Seeds,)	631	20.45	61.21	11.73	11.6	60	6.73	1.400	34.4	0.0	3	0	40	0	0	66	0	0	1.68	0	0.0	0
202	Pineapple, raw, extra sweet variety (1)	51	0.53	0.11	13.50	1.4	13	0.12	0.113	0.1	56.4	3		34	0	0	57	0	0	0.02	0	0.7
203	Broadbeans (fava beans), mature seeds, raw	341	26.12	1.53	58.29	25.0	103	3.14	0.824	8.2	1.4	3	0	32	0	0	53	0	0	0.05		9.0	0
204	Broadbeans (fava beans), mature seeds, raw	341	26.12	1.53	58.29	25.0	103	3.14	0.824	8.2	1.4	3	0	32	0	0	53	0	0	0.05		9.0	0
205	Celery seed (Spices,)	392	18.07	25.27	41.35	11.8	1767	6.93	1.370	12.1	17.1	3	0	31	0	0	52	0	0	1.07		0.0	0
206	Pineapple, raw, traditional varieties (1)	45	0.55	0.13	11.82		13	0.08	0.081	0.0	16.9	3		31	0	0	52	0	0		0	0.7
207	Sunflower seed kernels, dried (Seeds,)	584	20.78	51.46	20.00	8.6	78	5.00	1.800	53.0	1.4	3	0	30	0	0	50	0	0	35.17	0	0.0	0
208	Limes, raw	30	0.70	0.20	10.54	2.8	33	0.11	0.065	0.4	29.1	2	0	30	0	0	50	0	0	0.22	0	0.6	0
209	Anchovy, european, raw (Fish,)	131	20.35	4.84	0.00	0.0	147	1.72	0.211	36.5	0.0	15	15	0	0	0	50	0	0	0.57		0.1	60
210	Soybeans, mature seeds, sprouted, cooked, steamed	81	8.47	4.45	6.53	0.8	59	1.04	0.330	0.6	8.3	2	0	12	12	12	40	0	0	0.21	0	70.6	0
211	Lentils, raw	353	25.80	1.06	60.08	30.5	56	4.78	0.519	8.3	4.4	2	0	23	0	0	39	0	0	0.49		5.0	0
212	Eggplant, cooked, boiled, drained, without salt	35	0.83	0.23	8.73	2.25	6	0.12	0.059	0.1	1.3	2	0	22	0	0	37	0	0	0.41		2.9	0
213	Beets, cooked, boiled, drained	44	1.68	0.18	9.96	2.0	16	0.35	0.074	0.7	3.6	2	0	21	0	0	35	0	0	0.04		0.2	0
214	Beets, raw	43	1.61	0.17	9.56	2.8	16	0.35	0.075	0.7	4.9	2	0	20	0	0	33	0	0	0.04		0.2	0
215	Tamarinds, raw	239	2.80	0.60	62.50	5.1	74	0.10	0.086	1.3	3.5	2	0	18	0	0	30	0	0	0.10		2.8	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
216	Carp, raw (Fish,)	127	17.83	5.60	0.00	0.0	41	1.48	0.057	12.6	1.6	9	9	0	0	0	30	0	0	0.63		0.1	66
217	Eggplant, raw	24	1.01	0.19	5.70	3.4	9	0.16	0.082	0.3	2.2	1	0	16	0	0	27	0	0	0.30		3.5	0
218	Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	164	8.86	2.59	27.42	7.6	49	1.53	0.352	3.7	1.3	1	0	16	0	0	27	0	0	0.35		4.0	0
219	Yambean (jicama), raw	38	0.72	0.09	8.82	4.9	12	0.16	0.048	0.7	20.2	1	0	13	0	0	21	0	0	0.46	0	0.3	0
220	Chicken, broilers or fryers, breast, meat only, cooked, roasted	165	31.02	3.57	0.00	0.0	15	1.00	0.049	27.6	0.0	6	6	0	0	0	21	0	0	0.27	5	0.3	85
221	Jerusalem-artichokes, raw	73	2.00	0.01	17.44	1.6	14	0.12	0.140	0.7	4.0	1	0	12	0	0	20	0	0	0.19		0.1	0
222	Bamboo shoots, raw	27	2.60	0.30	5.20	2.2	13	1.10	0.190	0.8	4.0	1	0	12	0	0	20	0	0	1.00		0.0	0
223	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	110	7.60	0.40	19.65	5.4	36	1.01	0.259	2.6	0.3	1	0	9	0	0	15	0	0	0.02		2.9	0
224	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	110	7.60	0.40	19.65	5.4	36	1.01	0.259	2.6	0.3	1	0	9	0	0	15	0	0	0.02		2.9	0
225	Sunflower seed kernels, dry roasted, without salt (Seeds,)	582	19.33	49.80	24.07	11.1	70	5.29	1.830	79.3	1.4	0	0	5	0	0	9	0	0	26.10	0	2.7	0
226	Sesame seeds, whole, dried (Seeds,)	573	17.73	49.67	23.45	11.8	975	7.75	4.082	34.4	0.0	0	0	5	0	0	9	0	0	0.25	0	0.0	0
227	Mung, mature seeds, sprouted, canned, drained solids (Beans,)	12	1.40	0.06	2.14	0.8	14	0.28	0.157	0.6	0.3	0	0	2	2	2	8	0	0	0.04		13.4	0
228	Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked	238	26.36	13.89	0.00	0.0	20	3.06	0.090	42.0	0.1	2	2	0	0	0	7	0	0	0.13	38	0.0	88
229	Soursop, raw	66	1.00	0.30	16.84	3.3	14	0.10	0.086	0.6	20.6	0	0	1	0	0	2	0	0	0.08		0.4	0
230	Beaver, cooked, roasted (Game meat,)	212	34.85	6.96	0.00	0.0	22	2.27	0.189	43.1	3.0	0	0	0	0	0	0	0	0	0.45	0	1.6	117
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
231	Opossum, cooked, roasted (Game meat,)	221	30.20	10.20	0.00	0.0	17	2.28	0.189	18.2	0.0	0	0	0	0	0	0	0	0	0.44	0	1.6	129
232	Raccoon, cooked, roasted (Game meat,)	255	29.20	14.50	0.00	0.0	14	2.27	0.189	18.0	0.0	0	0	0	0	0	0	0	0	0.49	0	1.7	97
233	Squirrel, cooked, roasted (Game meat,)	173	30.77	4.69	0.00	0.0	3	1.78	0.148	15.1	0.0	0	0	0	0	0	0	0	0	0.40	0	1.4	121
234	Moose, cooked, roasted (Game meat,)	134	29.27	0.97	0.00	0.0	6	3.68	0.079	12.8	5.0	0	0	0	0	0	0	0	0	0.20	0	1.2	78
235	Bear, cooked, simmered (Game meat,)	259	32.42	13.39	0.00	0.0	5	10.27	0.148	11.2	0.0	0	0	0	0	0	0	0	0	0.49	0	1.8	98
236	Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, cooked	291	26.42	19.71	0.00	0.0	9	6.00	0.112	19.8	0.0	0	0	0	0	0	0	0	0	0.18	13	1.8	87
237	Bison, ground, cooked, pan-broiled (Game meat,)	238	23.77	15.13	0.00	0.0	13	5.14	0.146	30.0	0.0	0	0	0	0	0	0	0	0	0.24			83
238	Goat, cooked, roasted (Game meat,)	143	27.10	3.03	0.00	0.0	17	5.27	0.303	11.8	0.0	0	0	0	0	0	0	0	0	0.34	0	1.2	75
239	Turkey, all classes, meat only, cooked, roasted	170	29.32	4.97	0.00	0.0	25	3.10	0.094	36.8	0.0	0	0	0	0	0	0	0	0	0.33	8	3.7	76
240	Turkey, all classes, meat and skin, cooked, roasted	208	28.10	9.73	0.00	0.0	26	2.98	0.093	32.9	0.0	0	0	0	0	0	0	0	0	0.34	1	0.9	82
241	Turmeric, ground (Spices,)	354	7.83	9.88	64.93	21.1	183	4.35	0.603	4.5	25.9	0	0	0	0	0	0	0	0	3.10	0	13.4	0
242	Mushrooms, portabella, grilled	35	4.27	0.75	4.91	2.2	4	0.73	0.499	17.7	0.0	0	0	0	0	0	0	0	0	0.00		0.0	0
243	Poppy seed (Spices,)	525	17.99	41.56	28.13	19.5	1438	7.9	1.627	13.5	1.0	0	0	0	0	0	0	0	0	1.77		0.0	0
244	Peanuts, all types, raw	5.67	25.80	49.24	16.13	8.5	92	3.27	1.144	7.2	0.0	0	0	0	0	0	0	0	0	8.33	0	0.0	0
245	Rice, brown, long-grain, cooked	111	2.58	0.90	22.96	1.8	10	0.63	0.100	9.8	0.0	0	0	0	0	0	0	0	0	0.03	0	0.6	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
246	Brazilnuts, dried, unblanched (Nuts,)	656	14.32	66.43	12.27	7.5	160	4.06	1.743	1917.0	0.7	0	0	0	0	0	0	0	0	5.73		0.00	0
247	Macadamia nuts, dry roasted, without salt added (Nuts,)	718	7.79	76.08	13.38	8.0	70	1.29	0.570	11.7	0.7	0	0	0	0	0	0	0	0	0.57		0.0	0
248	Rice, white, long-grain, regular, cooked	130	2.69	0.28	28.17	0.4	10	0.49	0.069	7.5	0.0	0	0	0	0	0	0	0	0	0.04	0	0.0	0
249	Raisins, seedless	299	3.07	0.46	79.18	3.7	50	0.22	0.318	6	2.3	0	0	0	0	0	0	0	0	0.12	0	3.5	0
250	Burdock root, cooked, boiled, drained, without salt	88	2.09	0.14	21.15	1.8	49	0.38	0.089	0.9	2.6	0	0	0	0	0	0	0	0	0.46		2.0	0
251	Burdock root, raw	72	1.53	0.15	17.34	3.3	41	0.33	0.077	0.7	3.0	0	0	0	0	0	0	0	0	0.38		1.6	0
252	Radishes, oriental, raw	18	0.60	0.10	4.10	1.6	27	0.15	0.115	0.7	22.0	0	0	0	0	0	0	0	0	0.00	0	0.3	0
253	Navy, mature seeds, cooked, boiled, without salt (Beans,)	140	8.23	0.62	26.05	10.5	69	1.03	0.210	2.9	0.9	0	0	0	0	0	0	0	0	0.01		0.6
254	Pinto, mature seeds, cooked, boiled, without salt (Beans,)	143	9.01	0.65	26.22	9.0	46	0.98	0.219	6.2	0.8	0	0	0	0	0	0	0	0	0.94		3.5	0
255	Kidney, all types, mature seeds, cooked, boiled, without salt (Beans,)	127	8.67	0.50	22.80	6.4	35	1.00	0.216	1.1	1.2	0	0	0	0	0	0	0	0	0.03		8.4	0
256	Chayote, fruit, raw	19	0.82	0.13	4.51	1.7	17	0.74	0.123	0.2	7.7	0	0	0	0	0	0	0	0	0.12	0	4.1	0
257	Turnips, cooked, boiled, drained, without salt	22	0.71	0.08	5.06	2.0	33	0.12	0.002	0.2	11.6	0	0	0	0	0	0	0	0	0.02	0	0.1	0
258	Coconut milk, raw (liquid expressed from grated meat and water) (Nuts,)	230	2.29	23.84	5.54	2.2	16	0.67	0.266	6.2	2.8	0	0	0	0	0	0	0	0	0.15		0.1	0
259	Pomegranates, raw (1)	83	1.67	1.17	18.70	4.0	10	0.35	0.158	0.5	10.2	0	0	0	0	0	0	0	0	0.60	0	16.4	0
260	Litchis, raw	66	0.83	0.44	16.53	1.3	5	0.07	0.148	0.6	71.5	0	0	0	0	0	0	0	0	0.07		0.4	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
261	Black, mature seeds, raw (Beans,)	341	21.60	1.42	62.36	15.2	123	3.65	0.841	3.2	0.0	0	0	0	0	0	0	0	0	0.21	0	5.6	0
262	White, mature seeds, raw (Beans,)	333	23.36	0.85	60.27	15.2	240	3.67	0.984	12.8	0.0	0	0	0	0	0	0	0	0	0.21		5.6	0
263	Seaweed, agar, raw	26	0.54	0.03	6.75	0.5	54	0.58	0.061	0.7	0.0	0	0	0	0	0	0	0	0	0.87	0	2.3	0
264	Peanuts, all types, dry-roasted, without salt	585	23.68	49.66	21.51	8.0	54	3.31	0.671	7.5	0.0	0	0	0	0	0	0	0	0	6.93	0	0.0	0
265	Pink, mature seeds, cooked, boiled, without salt (Beans,)	149	9.06	0.49	27.91	5.3	52	0.96	0.271	1.4	0.0	0	0	0	0	0	0	0	0	0.98		3.7	0
266	Mushrooms, shiitake, cooked, without salt	56	1.56	0.22	14.39	2.1	3	1.33	0.896	24.8	0.3	0	0	0	0	0	0	0	0	0.03		0.0	0
267	White, mature seeds, cooked, boiled, without salt (Beans,)	139	9.73	0.35	25.09	6.3	90	1.38	0.287	1.3	0.0	0	0	0	0	0	0	0	0	0.94		3.5	0
268	Ginger root, raw	80	1.82	0.75	17.77	2.0	16	0.34	0.226	0.7	5.0	0	0	0	0	0	0	0	0	0.26		0.1	0
269	Parsnips, cooked, boiled, drained, without salt	71	1.32	0.30	17.01	3.6	37	0.26	0.138	1.7	13.0	0	0	0	0	0	0	0	0	1.00	0	1.0	0
270	Lotus root, cooked, boiled, drained, without salt	66	1.58	0.07	16.02	3.1	26	0.33	0.217	0.6	27.4	0	0	0	0	0	0	0	0	0.01		0.1	0
271	Coconut meat, raw (1) (Nuts,)	354	3.33	33.49	15.23	9.0	14	1.10	0.435	10.1	3.3	0	0	0	0	0	0	0	0	0.24		0.2	0
272	Turnips, raw	28	0.90	0.10	6.43	1.8	30	0.27	0.085	0.7	21.0	0	0	0	0	0	0	0	0	0.03	0	0.1	0
273	Raisins, golden seedless	302	3.39	0.46	79.52	4.0	53	0.32	0.363	0.7	3.2	0	0	0	0	0	0	0	0	0.12	0	3.5	0
274	Tapioca, pearl, dry	358	0.19	0.02	88.69	0.9	20	0.12	0.020	0.8	0.0	0	0	0	0	0	0	0	0	0.00	0	0.0	0
275	Coconut water (liquid from coconuts) (Nuts,)	19	0.72	0.20	3.71	1.1	24	0.10	0.040	1.0	2.4	0	0	0	0	0	0	0	0	0.00		0.0	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
276	Great northern, mature seeds, raw (Beans,)	339	21.86	1.14	62.37	20.2	175	2.31	0.837	12.9	5.3	0	0	0	0	0	0	0	0	0.22		6.0	0
277	Parsnips, raw	75	1.20	0.30	17.99	4.9	36	0.59	0.120	1.8	17.0	0	0	0	0	0	0	0	0	1.49	0	22.5	0
278	Mushrooms, Maitake, Raw	37	1.94	0.19	6.81	2.7	1	0.75	0.252	2.2	0.0	0	0	0	0	0	0	0	0	0.01		0.0	0
279	Lotus root, raw	74	2.60	0.10	17.23	4.9	45	0.39	0.257	0.7	44.0	0	0	0	0	0	0	0	0				0
280	Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled	273	25.38	18.21	0.00	0.0	35	6.14	0.069	21.4	0.0	0	0	0	0	0	0	0	0	0.47		3.0	82
281	Bison, top sirloin, separable lean only, 1" steak, cooked, broiled (Game meat,)	171	28.05	5.65	0.00	0.0	5	5.11	0.211	41.2	0.0	0	0	0	0	0	0	0	0	0.20			86
282	Caribou, cooked, roasted (Game meat,)	167	29.77	4.42	0.00	0.0	22	5.26	0.263	13.6	3.0	0	0	0	0	0	0	0	0	0.40	0	1.4	109
283	Boar, wild, cooked, roasted (Game meat,)	160	28.30	4.38	0.00	0.0	16	3.01	0.056	13.0	0.0	0	0	0	0	0	0	0	0	0.38	0	1.4	77
284	Mushrooms, white, raw	22	3.09	0.34	3.28	1.0	3	0.52	0.318	9.3	2.1	0	0	0	0	0		0	0	0.01	18	0.0	0
285	Horseradish-tree, pods, raw	37	2.10	0.20	8.53	3.2	30	0.45	0.084	0.7	141.0	74	0					74			0		0
286	Squash, winter, hubbard, raw	40	2.00	0.50	8.70		14	0.13	0.064	0.5	11.0	68	0	820	0		1367	0			0		0
287	Blueberries, wild, raw (Alaska Native)	61	1.22	0.76	12.31	2.6	13	0.20	0.030		18.3	6	0	69	0	0	115	0		1.69	0
288	Broccoli, leaves, raw	28	2.98	0.35	5.24		48	0.40	0.045	3.0	93.2	800	0				16000						0
289	Lambsquarters, raw	43	4.20	0.80	7.30	4.0	309	0.44	0.293	0.9	80.0	580	0				11600				0		0
290	Mustard spinach, (tendergreen), raw	22	2.20	0.30	3.90	2.8	210	0.17	0.075	0.8	130.0	495	0				9900						0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
291	Dill weed, fresh	43	3.46	1.12	7.02	2.1	208	0.91	0.146		85.0	386	0				7718						0
292	Horseradish-tree leafy tips, raw	64	9.40	1.40	8.28	2.0	185	0.60	0.105	0.9	51.7	378	0				7564				0		0
293	Bay leaf (Spices,)	313	7.61	8.36	74.97	26.3	834	3.70	0.416	2.8	46.5	309	0				6185				0		0
294	Squash, winter, hubbard, cooked, baked, without salt	50	2.48	0.62	10.81		17	0.15	0.045	0.6	9.5	302	0				6035				0		0
295	Chervil, dried (Spices,)	237	23.20	3.9	49.10	11.3	1346	8.80	0.440	29.3	50.0	293	0				5850				0		0
296	Swamp cabbage, cooked, boiled, drained, without salt	20	2.08	0.24	3.71	1.9	54	0.16	0.021	0.9	16.0	260	0				5200						0
297	Savory, ground (Spices,)	272	6.73	5.91	68.73	45.7	2132	4.30	0.847	4.6	50.0	257	0				5130				0		0
298	Peppermint, fresh	70	3.75	0.94	14.89	8.0	243	1.11	0.329		31.8	212	0				4248						0
299	Tarragon, dried (Spices,)	295	22.77	7.24	50.22	7.4	1139	3.90	0.677	4.4	50.0	210	0				4200				0		0
300	Borage, raw	21	1.80	0.70	3.06		93	0.20	0.130	0.9	35.0	210	0				4200						0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
301	Spearmint, fresh (1)	44	3.29	0.73	8.41	6.8	199	1.09	0.240		13.3	203	0				4054						0
302	Fiddlehead ferns, raw	34	4.55	0.40	5.54		32	0.83	0.320		26.6	181	0	2040	261		3617						0
303	Rosemary, dried (Spices,)	331	4.88	15.22	64.06	42.6	1280	3.23	0.550	4.6	61.2	156	0				3128				0		0
304	Kale, scotch, raw	42	2.80	0.60	8.32	1.7	205	0.37	0.243	0.9	130.0	155	0				3100						0
305	Broccoli, flower clusters, raw	28	2.98	0.35	5.24		48	0.40	0.045	3.0	93.2	150	0				3000						0
306	Amaranth leaves, raw	23	2.46	0.33	4.02		215	0.90	0.162	0.9	43.3	146	0				2917					1140.0	0
307	Kale, scotch, cooked, boiled, drained, without salt	28	1.90	0.41	5.63	1.2	132	0.24	0.156	0.9	52.8	100	0				1994						0
308	Pumpkin flowers, raw	15	1.03	0.07	3.28		39			0.7	28.0	97	0				1947				0		0
309	Pumpkin leaves, raw	19	3.15	0.40	2.33		39	0.20	0.133	0.9	11.0	97	0				1942				0		0
310	Balsam-pear (bitter gourd), leafy tips, raw	30	5.30	0.69	3.29		84	0.30	0.201	0.9	88.0	87	0				1734						0
311	Loquats, raw	47	0.43	0.20	12.14	1.7	16	0.05	0.040	0.6	1.0	76	0				1528						0
312	Pitanga, (surinam-cherry), raw	33	0.80	0.40	7.49		9				26.3	75	0				1500						0
313	Tomatoes, orange, raw	16	1.16	0.19	3.18	0.9	5	0.14	0.062	0.4	16.0	75	0				1496						0
314	Purslane, raw	16	1.30	0.10			65	0.17	0.113	0.9	21.0	66	0				1320						0
315	Shallots, raw	72	2.50	0.10			37	0.40	0.088	1.2	8.0	60	0				1190				0		0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
316	Cabbage, savoy, cooked, boiled, drained, without salt	24	1.80	0.09	5.41	2.8	30	0.23	0.052	0.7	17.0	44	0				889						0
317	Oheloberries, raw	280	0.38	0.22	6.84		7				6.0	42	0				830						0
318	Cowpeas (blackeyes), immature seeds, raw	90	2.95	0.35	18.83	5.0	126	1.01	0.130	2.30	2.5	41	0				817				0		0
319	Mace, ground (Spices,)	475	6.71	32.38	50.50	20.2	252	2.30	2.467	2.7	21.0	40	0				800				0		0
320	Acerola, (west indian cherry), raw	32	0.40	0.30	7.69	1.1	12	0.10	0.086	0.6	1677.6	38	0				767						0
321	Groundcherries, (cape-gooseberries or poha), raw	53	1.90	0.70	11.20		9				11.0	36	0				720						0
322	Elderberries, raw	73	0.66	0.50	18.40	7.0	38	0.11	0.061	0.6	36.0	30	0				600						0
323	Clam, mixed species, cooked, moist heat (Mollusks,)	148	25.55	1.95	5.13	0.0	92	2.73	0.688	64.0	22.1	171	171				570						67
324	Ginkgo nuts, raw (Nuts,)	182	4.32	1.68	37.60		2	0.34	0.274		15.0	28	0				558						0
325	Egg, turkey, whole, fresh, raw	171	13.68	11.88	1.15	0.0	99	1.58	0.062	34.3	0.0	166	166				554						933
326	Pistachio nuts, raw (1) (Nuts,)	557	20.61	44.44	27.97	10.3	107	2.20	1.300	7.0	5.0	28	0	332	0		553			2.30			0
327	Allspice, ground ( Spices,)	263	6.09	8.69	72.12	21.6	661	1.01	0.553	2.7	39.2	27	0				540				0		0
328	Saffron (Spices,)	310	11.43	5.85	65.37	3.9	111	1.09	0.328	5.6	80.8	27	0				530				0		0
329	Salmon, chinook, cooked, dry heat (Fish,)	231	25.72	13.38	0.00	0.0	28	0.56	0.053	46.8	4.1	149	149				496						85
330	Bluefish, cooked, dry heat (Fish,)	159	25.69	5.44	0.00	0.0	9	1.04	0.068	46.8	0.0	138	138				459						76
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
331	Cottonseed kernels, roasted (glandless) (Seeds,)	506	32.59	36.29	21.90	5.5	100	6.00	1.200		9.0	22	0				442				0		0
332	Squash, winter, acorn, cooked, baked, without salt	56	1.12	0.14	14.58	4.4	44	0.17	0.086	0.7	10.8	21	0				428				0		0
333	Sapotes, (marmalade plum), raw	134	2.12	0.60	33.76	2.6	39				20.0	21	0				410						0
334	Bluefish, raw (Fish,)	124	20.04	4.24	0.00	0.0	7	0.81	0.053	36.5	0.0	120	120				398						59
335	Radish seeds, sprouted, raw	43	3.81	2.53	3.60		51	0.56	0.120	0.6	28.9	20	0				391				0		0
336	Rowal, raw	111	2.30	2.00	23.90	6.2	15	0.43	1.060		25.8	19	0	230	0		383
337	Rose-apples, raw	25	0.60	0.30	5.70		29	0.06	0.016		22.3	17	0				339						0
338	Fava, in pod, raw (Beans,)	88	7.92	0.73	17.63		37	1.00	0.402	0.8	3.7	17	0	196	0	9	333						0
339	Anise seed ( Spices,)	337	17.60	15.9	50.02	14.6	646	5.30	0.910	5.0	21.0	16	0				311						0
340	Roe, mixed species, cooked, dry heat (Fish,)	204	28.62	8.23	1.92	0.0	28	1.28	0.128	51.7	16.4	91	91				303						479
341	Jackfruit, raw	94	1.47	0.30	24.01	1.6	34	0.42	0.187	0.6	6.7	15	0				297						0
342	Gooseberries, raw	44	0.88	0.58	10.18	4.3	25	0.12	0.070	0.6	27.7	15	0				290			0.37			0
343	Roselle, raw	49	0.96	0.64	11.31		215				12.0	14	0				287						0
344	Mollusks, oyster, Pacific, raw	81	9.45	2.30	4.95	0.00	8	16.62	1.576	77.0	8	81	81				270						0
345	Grapefruit, raw, pink and red, California and Arizona	37	0.50	0.10	9.69			0.07	0.032		38.1	0	0				259						0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
346	Breadfruit seeds, raw (Seeds,)	191	7.40	5.59	29.24	5.2	36	0.90	1.148		6.6	13	0				256						0
347	Breadnuttree seeds, raw (Seeds,)	217	5.97	0.99	46.28		98	1.13	1.444		27.4	12	0				248						0
348	Mammy-apple, (mamey), raw	51	0.50	0.50	12.50	3.0	11	0.10	0.086	0.6	14.0	12	0				230						0
349	Currants, european black, raw	63	1.40	0.41	15.38		55	0.27	0.086		181.0	12	0				230			1.00			0
350	Chestnuts, chinese, raw (Nuts,)	224	4.20	1.11	49.07		18	0.87	0.363		36.0	10					202						0
351	Peppers, sweet, yellow, raw	27	1.00	0.21	6.32	0.9	11	0.17	0.107	0.3	183.5	10	0	120			200						0
352	Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)	140	26.69	2.94	0.00	0.0	60	0.53	0.035	46.8	0.0	54	54				179						41
353	Milk, indian buffalo, fluid	97	3.75	6.89	5.18	0.0	169	0.22	0.046		2.3	53	53				178						19
354	Lima, immature seeds, canned, regular pack, solids and liquids (Beans,)	71	4.07	0.29	13.33	3.6	28	0.64	0.162	1.1	7.3	8	0				150						0
355	Milk, sheep, fluid	108	5.98	7.00	5.36	0.0	193	0.54	0.046	1.7	4.2	44	44				147						27
356	Avocados, raw, Florida	120	2.23	10.06	7.82	5.6	10	0.40	0.311		17.4	7	0	53	27	36	140			2.66			0
357	Pecans, dry roasted, without salt added (Nuts,)	710	9.50	74.27	13.55	9.4	72	5.07	1.167	4.0	0.7	7	0	84	0		140			1.30			0
358	Peppers, hungarian, raw	29	0.80	0.41	6.68		12	0.30	0.115	0.3	92.9	7	0				140						0
359	Milk, producer, fluid, 3.7% milkfat	64	3.28	3.66	4.65	0.0	119	0.38	0.010	2.0	1.5	33	31				138						14
360	Chestnuts, chinese, boiled and steamed (Nuts,)	153	2.88	0.76	33.64		12	0.60	0.249		24.7	7	0				138						0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
361	Salmon, pink, cooked, dry heat (Fish,)	149	25.56	4.42	0.00	0.0	17	0.71	0.099	57.2	0.0	41	41				136						67
362	Fennel, bulb, raw	31	1.24	0.20	7.29	3.1	49	0.20	0.066	0.7	12.0	7	0				134						0
363	Hickorynuts, dried (Nuts,)	657	12.72	64.37	18.25	6.4	61	4.31	0.738	8.1	2.0	7	0				131						0
364	Winged beans, immature seeds, raw	49	6.95	0.87	4.31		84	0.39	0.051	1.5	18.3	6	0				128						0
365	Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	24	1.21	0.18	5.37	2.3	47	0.18	0.023	0.9	51.0	6	0				126						0
366	Butternuts, dried (Nuts,)	612	24.90	56.98	12.05	4.7	53	3.13	0.450	17.2	3.2	6	0				124						0
367	Bass, freshwater, mixed species, cooked, dry heat (Fish,)	146	24.18	4.73	0.00	0.0	103	0.83	0.119	16.2	2.1	35	35				115						87
368	Squash, summer, scallop, raw	18	1.20	0.20	3.84		19	0.29	0.102	0.2	18.0	6	0				110				0		0
369	Butterfish, cooked, dry heat (Fish,)	187	22.15	10.28	0.00	0.0	28	0.99	0.069	46.8	0.0	33	33				109						83
370	Small white, mature seeds, raw (Beans,)	31	1.82	0.12	7.14	3.4	37	0.24	0.069	0.6	16.3	5	0				108						0
371	Bass, striped, cooked, dry heat (Fish,)	124	22.73	2.99	0.00	0.0	19	0.51	0.040	46.8	0.0	31	31				104						103
372	Abiyuch, raw	69	1.50	0.10	17.60	5.3	8	0.31	0.057		54.1	5	0	60	0		100
373	Bass, fresh water, mixed species, raw (Fish,)	114	18.86	3.69	0.00	0.0	80	0.65	0.093	12.6	2.0	30	30				100						68
374	Cisco, raw (Fish,)	98	18.99	1.91	0.00	0.0	12	0.37	0.072	12.6	0.0	30	30				100						50
375	Butterfish, raw (Fish,)	146	17.28	8.02	0.00	0.0	22	0.77	0.054	36.5	0.0	30	30				100						65
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
376	Bass, striped, raw (Fish,)	97	17.73	2.33	0.00	0.0	15	0.40	0.031	36.5	0.0	27	27				90						80
377	Guavas, strawberry, raw	69	0.58	0.60	17.36	5.4	21				37.0	5	0				90						0
378	Winged beans, immature seeds, cooked, boiled, drained, without salt	38	5.31	0.66	3.21		61	0.28	0.037	1.1	9.8	4	0				88						0
379	Sisymbrium sp. seeds, whole, dried (Seeds,)	318	12.14	4.60	58.26		1633	0.30	0.110		30.70	3	0				63						0
380	Hazelnuts or filberts, dry roasted, without salt added (Nuts,)	646	15.03	62.40	17.60	9.4	123	2.50	1.750	4.1	3.8	3	0	36	1		61			15.28			0
381	Fenugreek seed (Spices,)	323	23.00	6.41	58.35	24.6	176	2.50	1.110	6.3	3.0	3	0				60						0
382	Sapodilla, raw	830	0.44	1.10	19.96	5.3	21	0.10	0.086	0.6	14.7	3	0				60						0
383	Lentils, pink, raw	345	24.95	2.17	59.15	10.8	41	3.90	1.303	8.2	1.7	3	0	35	0	0	58						0
384	Herring eggs, Pacific, plain (Alaska Native) (Fish,)	74	9.60	1.93	4.47		19				0.6						57						40
385	Seaweed, spirulina, raw	26	5.92	0.39	2.42		12	0.20	0.597	0.7	0.9	3	0				56				0		0
386	Dill seed (Spices,)	305	15.98	14.54	55.17	21.1	1516	5.20	0.780	12.1	21.0	3	0				53						0
387	Yardlong beans, mature seeds, raw	347	24.33	1.31	61.91	11.0	138	3.50	0.879	8.2	1.6	3	0				52						0
388	Trout, rainbow, wild, cooked, dry heat (Fish,)	150	22.92	5.82	0.00	0.0	86	0.51	0.058	13.2	2.0	15	15				50						69
389	Catfish, channel, wild, raw (Fish,)	95	16.38	2.82	0.00	0.0	14	0.51	0.034	12.6	0.7	15	15				50				500		58
390	Catfish, channel, wild, cooked, dry heat (Fish,)	105	18.47	2.85	0.00	0.0	11	0.61	0.039	14.3	0.8	15	15				50						72
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
391	Safflower seed kernels, dried (Seeds,)	517	16.18	38.45	34.29		78	5.05	1.747		0.0	3	0				50						0
392	Squash, winter, spaghetti, raw	31	0.64	0.57	6.91		23	0.19	0.037	0.3	2.1	3	0				50				0		0
393	Butterbur, (fuki), raw	14	0.39	0.04	3.61		103	0.16	0.103	0.9	31.5	3	0				50						0
394	Lentils, sprouted, raw	106	8.96	0.55	22.14		25	1.51	0.352	0.6	16.5	2	0				45						0
395	Durian, raw or frozen	147	1.47	5.33	27.09	3.8	6	0.28	0.207		19.7	2	0	23	6	0	44						0
396	Salmon, Atlantic, wild, cooked, dry heat (Fish,)	182	25.44	8.13	0.00	0.0	15	0.82	0.321	46.8	0.0	13	13				44						71
397	Prickly pears, raw	41	0.73	0.51	9.57	3.6	56	0.12	0.080	0.6	14.0	2	0	25	0	3	43						0
398	Pilinuts-canarytree, dried (Nuts,)	719	10.80	79.55	3.98		145	2.97	0.958		0.6	2	0				41						0
399	Goose, domesticated, meat only, cooked, roasted	238	28.97	12.67	0.00	0.0	14	3.17	0.276	25.5	0.0	12	12				40						96
400	Quinces, raw	57	0.40	0.10	15.30	1.9	11	0.04	0.130	0.6	15.0	2	0				40
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
401	Jujube, raw	79	1.20	0.20	20.23		21	0.05	0.073		69.0	2	0				40						0
402	Carissa, (natal-plum), raw	62	0.50	1.30	13.63		11		0.210		38.0	2	0				40						0
403	Crabapples, raw	76	0.40	0.30	19.95		18		0.067		8.0	2	0				40						0
404	Acorns, raw (Nuts,)	387	6.15	23.86	40.75		41	0.51	0.621		0.0	2	0				39						0
405	Chestnuts, japanese, raw (Nuts,)	154	2.25	0.53	34.91		31	1.10	0.562		26.3		0				37						0
406	Wasabi, root, raw	109	4.80	0.63	23.54	7.8	128	1.62	0.155		41.9	2	0	21	0	0	35				0		0
407	Custard-apple, (bullock's-heart), raw	101	1.70	0.60	25.20	2.4	30				19.2	2	0				33						0
408	Carp, cooked, dry heat (Fish,)	162	22.86	7.17	0.00	0.0	52	1.90	0.073	16.2	1.6	10	10				32						84
409	Mothbeans, mature seeds, raw	343	22.94	1.61	61.52		150	1.92	0.688	8.2	4.0	2	0				32						0
410	Pine nuts, pinyon, dried (Nuts,)	629	11.57	60.98	19.30	10.7	8	4.28	1.035		2.0	1	0				29						0
411	Chicory, witloof, raw	17	0.90	0.10	4.00	3.1	19	0.16	0.051	0.2	2.8	1	0				29						0
412	Pigeon peas (red gram), mature seeds, raw	343	21.70	1.49	62.78	15.0	130	2.76	1.057	8.2	0.0	1	0				28						0
413	Chestnuts, european, raw, unpeeled (Nuts,)	213	2.42	2.26	45.54	8.1	27	0.52	0.447		43.0	1	0				28						0
414	Lupins, mature seeds, raw	371	36.17	9.74	40.38		176	4.75	1.022	8.2	4.8	1	0				23				0		0
415	Mungo beans, mature seeds, raw	341	25.21	1.64	58.99	18.3	138	3.35	0.981	8.2	0.0	1	0				23						0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
416	Arrowroot, raw	65	4.24	0.20	13.39	1.3	6	0.63	0.121	0.7	1.9	1	0	11	0	0	19						0
417	Burbot, cooked, dry heat (Fish,)	115	24.76	1.04	0.00	0.0	64	0.97	0.256	16.2	0.0	5	5				17						77
418	Adzuki, mature seeds, raw (Beans,)	329	19.87	0.53	62.90	12.7	66	5.04	1.094	3.1	0.0	1	0				17						0
419	Chestnuts, european, boiled and steamed (Nuts,)	131	2.00	1.38	27.76		46	0.25	0.472		26.7	1	0				17						0
420	Burbot, raw (Fish,)	90	19.31	0.81	0.00	0.0	50	0.76	0.200	12.6	0.0	5	5				15						60
421	Lotus seeds, raw (Seeds,)	89	4.13	0.53	17.28		44	0.28	0.094		0.0	1	0				13						0
422	Chestnuts, japanese, boiled and steamed (Nuts,)	56	0.82	0.19	12.64		11	0.40	0.204		9.5	1	0				13						0
423	Mothbeans, mature seeds, cooked, boiled, without salt	117	7.81	0.55	20.96		3	0.59	0.164	2.8	1.0	1	0				10						0
424	Pummelo, raw (1)	38	0.76	0.04	9.62	1.0	4	0.08	0.048		61.0	0	0	0	0	10	8						0
425	French, mature seeds, raw (Beans,)	343	18.81	2.02	64.11	25.2	186	1.90	0.440	12.9	4.6	0	0				8						0
426	Yellow, mature seeds, raw (Beans,)	345	22.00	2.60	60.70	25.1	166	2.83	0.639	12.8	0.0	0	0				6						0
427	Black, mature seeds, cooked, boiled, without salt (Beans,)	132	8.86	0.54	23.71		27	1.12	0.209	1.2	0.0	0	0				6						0
428	Adzuki, mature seeds, cooked, boiled, without salt (Beans,)	128	7.52	0.10	24.77	7.3	28	1.77	0.298	1.2	0.0	0	0				6						0
429	Chicory roots, raw	73	1.40	0.20	17.51		41	0.33	0.077	0.7	5.0	0	0				6						0
430	Sugar-apples, (sweetsop), raw	94	2.06	0.29	23.64	4.4	24	0.10	0.086	0.6	36.3	0	0				6						0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
431	Sugar-apples, (sweetsop), raw	94	2.06	0.29	23.64	4.4	24	0.10	0.086	0.6	36.3	0	0				6						0
432	Quinoa, cooked	120	4.40	1.92	21.30	2.8	17	1.09	0.192	2.8	0.0	0	0				5						0
433	Spelt, cooked	127	5.50	0.85	26.44	3.9	10	1.25	0.215	4.0	0.0	0	0				4						0
434	Kamut, cooked	146	6.45	0.91	30.46	3.9	10	1.77	0.248			0	0				4						0
435	French, mature seeds, cooked, boiled, without salt (Beans,)	129	7.05	0.76	24.02	9.4	63	0.64	0.115	1.2	1.2	0	0				3						0
436	Java-plum, (jambolan), raw	60	0.72	0.23	15.56		19				14.3	0	0				3						0
437	Cranberry (roman), mature seeds, raw (Beans,)	335	23.03	1.23	60.05	24.7	127	3.63	0.794	12.7	0.0	0	0				2						0
438	Yellow, mature seeds, cooked, boiled, without salt (Beans,)	144	9.16	1.08	25.27	10.4	62	1.06	0.186	1.3	1.8	0	0				2						0
439	Kidney, mature seeds, sprouted, cooked, boiled, drained, without salt	33	4.83	0.58	4.72		19	0.44	0.174	0.6	35.6	0	0				2						0
440	Great northern, mature seeds, cooked, boiled, without salt (Beans,)	118	8.33	0.45	21.09	7.0	68	0.88	0.247	4.1	1.3	0	0				1						0
441	Pinto, mature seeds, sprouted, cooked, boiled, drained, without salt (Beans,)	22	1.86	0.32	4.10		15	0.17	0.107	0.6	6.1	0	0				1						0
442	Cherimoya, raw	74	1.65	0.62	17.70	2.3	8	0.18	0.073		11.5	0	0	0	0	0	0						0
443	Rabbit, domesticated, composite of cuts, cooked, roasted (Game meat,)	197	29.06	8.05	0.00	0.0	19	2.27	0.189	38.5	0.0	0	0				0						82
444	Muskrat, cooked, roasted (Game meat,)	234	30.09	11.74	0.00	0.0	36	2.27	0.189	14.8	7.0	0	0				0						121
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
445	Horse, raw (Game meat,)	133	21.39	4.60	0.00	0.0	6	2.9	0.144	10.1	1.0	0	0				0						52
446	Mushrooms, brown, Italian, or Crimini, raw	27	2.50	0.10	4.12	0.6	18	1.10	0.500	26.0	0.0	0	0				0					0.0	0
447	Mushrooms, portabella, grilled	26	2.50	0.20	5.07	1.5	8	0.60	0.400	11.0	0.0	0	0				0			0.02		0.0	0
448	Buckwheat groats, roasted, dry	346	11.73	2.71	74.95	10.3	17	2.42	0.624	8.4	0.0	0	0				0				0		0
449	Mushrooms, enoki, raw	44	2.56	0.32	7.68	2.7	1	0.61	0.091	2.2	0.0	0	0				0			0.01		0.0	0
450	Rice, white, medium-grain, cooked	130	2.38	0.21	28.59	0.3	3	0.42	0.038	7.5	0.0	0	0				0				0		0
451	Small white, mature seeds, raw (Beans,)	336	21.11	1.18	62.25	24.9	173	2.81	0.635	12.8	0.0	0	0				0						0
452	Cranberry (roman), mature seeds, cooked, boiled, without salt (Beans,)	136	9.34	0.46	24.46	10.0	50	1.14	0.231	1.3	0.0	0	0				0						0
453	Yardlong beans, mature seeds, cooked, boiled, without salt	118	8.29	0.45	21.09	3.8	42	1.08	0.225	2.8	0.4	0	0				0						0
454	Beans, small white, mature seeds, cooked, boiled, without salt	142	8.97	0.64	25.81	10.4	73	1.09	0.149	1.3	0.0	0	0				0						0
455	Beechnuts, dried (Nuts,)	576	6.20	50.00	33.50		1	0.36	0.670		15.5	0	0				0						0
456	Sesbania flower, raw	27	1.28	0.04	6.73		19			0.9	73.0	0	0				0				0		0
457	Millet, raw	378	11.02	4.22	72.85	8.5	8	1.68	0.750	2.7	0.0	0	0				0			0.05	0	0.9	0
458	Triticale	336	13.05	2.09	72.13		37	3.45	0.457		0.0	0	0				0			0.90	0		0
459	Watermelon seed kernels, dried (Seeds,)	557	28.33	47.37	15.31		54	10.24	0.686		0.0	0	0				0						0
460	Sesbania flower, cooked, steamed, without salt	22	1.14	0.05	5.23		22			0.7	37.0	0	0				0				0		0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
461	Oats	389	16.89	6.90	66.27	10.6	54	3.97	0.626		0.0	0	0				0						0
462	Wheat, soft red winter	331	10.35	1.56	74.24	12.5	27	2.63	0.450		0.0	0	0				0			1.01	0		0
463	Wheat, sprouted	198	7.49	1.27	42.53	1.1	28	1.65	0.261	42.5	2.6	0	0				0				0		0
464	Feijoa, raw	49	1.24	0.78	10.63		17	0.04	0.055		20.3	0	0				0						0
465	Buckwheat	343	13.25	3.40	71.50	10.0	18	2.40	1.100	8.3	0.0	0	0				0				0		0
466	Tomatoes, yellow, raw	15	0.98	0.26	2.98	0.7	11	0.28	0.101	0.4	9.0	0	0				0				0		0
467	Hyacinth beans, mature seeds, raw	344	23.90	1.39	60.76		130	9.30	1.335	8.2	0.0	0	0				0						0
468	Coconut cream, raw (liquid expressed from grated meat) (Nuts,)	330	3.63	34.68	6.65	2.2	11	0.96	0.378		2.8	0	0				0						0
469	Arrowhead, raw	99	5.33	0.29	20.23		10	0.28	0.171	0.7	1.1	0	0				0						0
470	Radishes, white icicle, raw	14	1.10	0.10	2.63	1.4	27	0.13	0.099	0.7	29.0	0	0				0						0
471	Macadamia nuts, raw (1) (Nuts,)	718	7.91	75.77	13.82	8.6	85	1.30	0.756	3.6	1.2	0	0				0			0.54			0
472	Winged, mature seeds, cooked, boiled, without salt (Beans,)	147	10.62	5.84	14.94		142	1.44	0.773	2.9	0.0	0	0				0						0
473	Waxgourd, (chinese preserving melon), raw	13	0.40	0.20	3.00	2.9	19	0.61	0.023	0.2	13.0	0	0				0						0
474	Rice, brown, medium	112	2.32	0.83	23.51	1.8	10	0.62	0.081		0.0	0	0				0				0		0
475	Hyacinth beans, mature seeds, cooked, boiled, without salt	117	8.14	0.58	20.70		40	2.85	0.341	2.8	0.	0	0				0						0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
476	Raisins, seeded	296	2.52	0.54	78.47	6.8	28	0.18	0.302	0.6	5.4	0	0				0				0		0
477	Coriander seed (Spices,)	298	12.37	17.77	54.99	41.9	709	4.70	0.975	26.2	21.0	0	0				0						0
478	Cardamom (Spices,)	311	10.76	6.70	68.47	28.0	383	7.47	0.383		21.0	0	0				0				0		0
479	Buffalo, water, cooked, roasted (Game meat,)	131	26.83	1.80	0.00	0.0	15	2.54	0.178	12.0	0.0	0	0				0						61
480	Mollusks, oyster, eastern, wild, cooked, dry heat	72	8.25	1.90	4.80	0.0	45	73.60	3.455	71.7	4.1	0	0				0						49
481	Horse, cooked, roasted (Game meat,)	175	28.14	6.05	0.00	0.0	8	3.82	0.171	13.5	2.0	0	0				0						68
482	Deer, cooked, roasted (Game meat,)	158	30.21	3.19	0.00	0.0	7	2.75	0.300	12.9	0.0	0	0				0						112
483	Elk, cooked, roasted (Game meat,)	146	30.19	1.90	0.00	0.0	5	3.16	0.142	13.0	0.0						0						73
484	Mountain yam, hawaii, raw	67	1.34	0.10	16.31		26	0.27	0.110	0.7	2.6	0	0	0							0		0
485	Cranberries, wild, bush, raw (Alaska Native)	55	1.10	0.20	12.30	6.7	20				15.0	1060
486	Peas, mature seeds, sprouted, raw	124	8.80	0.68	27.11		36	1.05	0.272	0.6	10.4	166									0		0
487	Sea cucumber, yane (Alaska Native)	56	13.00	0.40	0.00		30					0
488	Yellow pond lily, Wocas, dried seeds (Pacific Northwest Indians)	361	7.90	1.07	80.02	19.2	27	6.33	0.073	0.7													0
489	Longans, raw	60	1.31	0.10	15.14	1.1	1	0.05	0.169		84.0												0
490	Persimmons, native, raw	127	0.80	0.40	33.50		27				66.0												0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg
491	Chia seeds, dried (Seeds,)	490	15.62	30.75	43.85	37.7	631	3.49	0.188														0
492	Clementines, raw	47	0.85	0.15	12.02	1.7	30	0.06	0.043	0.1	48.8									0.20		0.0
493	Squash, Indian, raw (Navajo)	26	0.52	0.20	5.64		9	0.07	0.017		4.5									0.00
494	Amaranth grain, cooked	102	3.80	1.58	18.69	2.1	47	0.86	0.149	5.5										0.19
495	Banana (Melon,) (Navajo)	21	0.84	0.20	4.06	0.3	13	0.14	0.035	0.4	8.1									0.00		4.9
496	Pinon Nuts, roasted (Navajo)	541	7.41	34.08	51.06	43.4	18	2.89	0.654		0.0									11.30
497	Mouse nuts, seedlings (Alaska Native)	104	7.30	1.10	16.30		17				8.0
498	Mouse nuts, roots (Alaska Native)	81	3.90	0.10	16.10		22				16.0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Zinc, Zn mg	Copper, Cu mg	Selenium mcg	Vitamin C, total ascorbic acid mg	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	Cholesterol mg

**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	Protein as Percentage	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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