The Ultimate Nutrition Tables!

Phytoserols

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	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
1	Sunflower seed kernels, dried (Seeds,)	584	20.78	51.46	20.00	8.6	4.455	18.528	23.137	0				534
2	Cloves, ground (Spices,)	323	5.98	20.07	61.21	34.2	5.438	1.471	7.088	0				256
3	Sage, ground (Spices,)	315	10.63	12.75	60.73	40.3	7.030	1.870	1.760	0				244
4	Peanuts, all types, raw	5.67	25.80	49.24	16.13	8.5	6.834	24.429	15.559	0				220
5	Pistachio nuts, dry roasted, without salt added (Nuts,)	571	21.35	45.97	27.65	10.3	5.555	24.216	13.899	0	4	10	199	214
6	Pistachio nuts, raw (1) (Nuts,)	557	20.61	44.44	27.97	10.3	5.440	23.319	13.455	0	5	10	198	214
7	Oregano, dried (Spices,)	265	9.00	4.28	68.92	42.5	1.551	0.716	1.369	0				203
8	Paprika (Spices,)	289	14.76	12.95	55.74	37.4	2.100	1.230	8.320	0				175
9	Thyme, dried (Spices,)	276	9.11	7.43	63.94	37.0	2.730	0.470	1.190	0				163
10	Cashew nuts, dry roasted, without salt added (Nuts,)	574	15.31	46.35	32.69	3.0	9.157	27.317	7.836	0				158
11	Fenugreek seed (Spices,)	323	23.00	6.41	58.35	24.6	1.460			0				140
12	Peas, split, mature seeds, raw	341	24.55	1.16	60.37	25.5	0.161	0.242	0.495	0				135
13	Dill seed (Spices,)	305	15.98	14.54	55.17	21.1	0.730	9.410	1.010	0				124
14	Broadbeans (fava beans), mature seeds, raw	341	26.12	1.53	58.29	25.0	0.254	0.303	0.627	0				124
15	Broadbeans (fava beans), mature seeds, raw	341	26.12	1.53	58.29	25.0	0.254	0.303	0.627	0				124
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
16	Almonds, dry roasted, without salt added (Nuts,)	597	22.09	52.83	19.29	11.8	4.047	33.658	12.649	0	4	3	110	118
17	Mustard seed, ground (Spices,)	508	26.08	36.24	28.09	12.2	1.989	22.518	10.088	0				118
18	Mustard seed, yellow	469	24.94	28.76	34.94	14.7	1.460	19.83	5.390	0				118
19	Macadamia nuts, raw (1) (Nuts,)	718	7.91	75.77	13.82	8.6	12.061	58.877	1.502	0	0	8	108	116
20	Macadamia nuts, dry roasted, without salt added (Nuts,)	718	7.79	76.08	13.38	8.0	11.947	59.275	1.498	0	0	7	107	114
21	Hazelnuts or filberts, dry roasted, without salt added (Nuts,)	646	15.03	62.40	17.60	9.4	4.511	46.608	8.463	0	1	6	103	110
22	Walnuts, black, dried (Nuts,)	618	24.06	59.00	9.91	6.8	3.368	15.004	35.077	0	0	5	103	108
23	Pecans (1)	691	9.17	71.97	13.86	9.6	6.180	40.801	21.614	0	3	5	89	102
24	Hazelnuts or filberts (1) (Nuts,)	628	14.95	60.75	16.70	9.7	4.464	45.652	7.920	0	1	6	89	96
25	Pepper, black (Spices,)	255	10.95	3.26	64.81	26.5	0.980	1.010	1.130	0				92
26	Poppy seed (Spices,)	525	17.99	41.56	28.13	19.5	4.517	5.982	28.569	0				89
27	Pecans, dry roasted, without salt added (Nuts,)	710	9.50	74.27	13.55	9.4	6.283	43.957	20.572	0	2	4	78	85
28	Pepper, red or cayenne	318	12.01	17.27	56.63	27.2	3.260	2.750	8.370	0				83
29	Chili powder (Spices,)	314	12.26	16.76	54.66	34.2	2.953	3.574	7.458	0				83
30	Turmeric, ground (Spices,)	354	7.83	9.88	64.93	21.1	3.120	1.660	2.180	0				82
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
31	Tarragon, dried (Spices,)	295	22.77	7.24	50.22	7.4	1.881	0.474	3.698	0				81
32	Caraway seed (Spices,)	333	19.77	14.59	49.9	38.0	0.620	7.125	3.272	0				76
33	Adzuki, mature seeds, raw (Beans,)	329	19.87	0.53	62.90	12.7	0.191			0				76
34	Mace, ground (Spices,)	475	6.71	32.38	50.50	20.2	9.510	11.170	4.390	0				73
35	Walnuts, english (1) (Nuts,)	654	15.23	65.21	13.71	6.7	6.126	8.933	47.174	0	1	7	64	72
36	Curry powder (Spices,)	325	12.66	13.81	58.15	33.2	2.237	5.551	2.557	0				72
37	Cumin seed (Spices,)	375	17.81	22.27	44.24	10.5	1.535	14.040	3.279	0				68
38	Nutmeg, ground (Spices,)	525	5.84	36.31	49.29	20.8	25.940	3.220	0.350	0				62
39	Allspice, ground ( Spices,)	263	6.09	8.69	72.12	21.6	2.550	0.660	2.360	0				61
40	Marjoram, dried (Spices,)	271	12.66	7.04	60.56	40.3	0.529	0.940	4.405	0				60
41	Celery seed (Spices,)	392	18.07	25.27	41.35	11.8	2.190	15.930	3.720	0				60
42	Rosemary, dried (Spices,)	331	4.88	15.22	64.06	42.6	7.371	3.014	2.339	0				58
43	Lentils, pink, raw	345	24.95	2.17	59.15	10.8	0.379	0.500	1.137	0	4	6	47	57
44	Coconut meat, raw (1) (Nuts,)	354	3.33	33.49	15.23	9.0	29.698	1.425	0.366	0				47
45	Coriander seed (Spices,)	298	12.37	17.77	54.99	41.9	0.990	13.580	1.750	0				46
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
46	Cardamom (Spices,)	311	10.76	6.70	68.47	28.0	0.680	0.870	0.430	0				46
47	Lettuce, green leaf, raw	15	1.36	0.15	2.79	1.3	0.020	0.006	0.082	0				38
48	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	364	19.30	6.04	60.65	17.4	0.626	1.358	2.694	0				35
49	Figs, raw	74	0.75	0.30	19.18	2.9	0.060	0.066	0.144	0				31
50	Savory, ground (Spices,)	272	6.73	5.91	68.73	45.7	3.260			0				31
51	Cinnamon, ground (Spices,)	247	3.99	1.24	80.59	53.1	0.345	0.246	0.068	0				26
52	Beets, raw	43	1.61	0.17	9.56	2.8	0.027	0.032	0.060	0				25
53	Amaranth, uncooked	371	13.56	7.02	65.25	6.7	1.459	1.685	2.778	0				24
54	Brussels sprouts, raw	43	3.38	0.30	8.95	3.8	0.062	0.023	0.153	0				24
55	Asparagus, raw	20	2.20	0.12	3.88	2.1	0.040	0.000	0.050	0				24
56	Oranges, raw, navels	49	0.91	0.15	12.54	2.2	0.017	0.030	0.031	0				24
57	Okra, raw	31	2.00	0.10	7.03	3.2	0.026	0.017	0.027	0				24
58	Mung beans, mature seeds, raw	347	23.86	1.15	62.62	16.3	0.348	0.161	0.384	0				23
59	Fava, in pod, raw (Beans,)	88	7.92	0.73	17.63		0.118	0.104	0.342	0	1	3	18	22
60	Chestnuts, european, raw, unpeeled (Nuts,)	213	2.42	2.26	45.54	8.1	0.425	0.780	0.894	0				22
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
61	Beet greens, raw	22	2.20	0.13	4.33	3.7	0.020	0.026	0.046	0				21
62	Bamboo shoots, raw	27	2.60	0.30	5.20	2.2	0.069	0.007	0.134	0				19
63	Taro, raw	112	1.50	0.20	26.46	4.1	0.041	0.016	0.083	0				19
64	Apricots, raw	48	1.40	0.39	11.12	2.0	0.027	0.170	0.077	0				18
65	Cauliflower, raw	25	1.92	0.28	4.97	2.0	0.064	0.017	0.015	0				18
66	Bananas, raw	89	1.09	0.33	22.84	2.6	0.112	0.032	0.073	0				16
67	Ginger root, raw	80	1.82	0.75	17.77	2.0	0.203	0.154	0.154	0				15
68	Onions, raw	40	1.10	0.10	9.34	1.7	0.042	0.013	0.017	0				15
69	Cucumber, with peel, raw	15	0.65	0.11	3.63	0.5	0.037	0.005	0.032	0				14
70	Peppermint, fresh	70	3.75	0.94	14.89	8.0	0.246	0.033	0.508	0				13
71	Strawberries, raw	32	0.67	0.30	7.68	2.0	0.015	0.043	0.155	0				12
72	Turnip greens, raw	32	1.50	0.30	7.13	3.2	0.070	0.020	0.120	0				12
73	Cherries, sweet, raw	63	1.06	0.20	16.01	2.1	0.038	0.047	0.052	0				12
74	Pumpkin, raw	26	1.00	0.10	6.50	0.5	0.052	0.013	0.005	0				12
75	Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	24	1.21	0.18	5.37	2.3	0.023	0.013	0.087	0				11
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
76	Spearmint, fresh (1)	44	3.29	0.73	8.41	6.8	0.191	0.025	0.394	0				10
77	Peaches, raw	39	0.91	0.25	9.54	1.5	0.019	0.067	0.086	0				10
78	Cantaloupe, raw (Melon,)	34	0.84	0.19	8.16	0.9	0.051	0.003	0.081	0				10
79	Yam, raw	118	1.53	0.17	27.88	4.1	0.037	0.006	0.076	0				10
80	Lettuce, iceberg (includes crisphead types), raw	14	0.90	0.14	2.97	1.2	0.018	0.006	0.074	0				10
81	Cabbage, cooked, boiled, drained, without salt	23	1.27	0.06	5.51	1.9	0.000	0.019	0.023	0				10
82	Spinach, raw	23	2.86	0.39	3.63	2.2	0.063	0.010	0.165	0				9
83	Pimento, canned	23	1.10	0.30	5.10	1.9	0.045	0.020	0.161	0				9
84	Peppers, sweet, green, raw	20	0.86	0.17	4.64	1.7	0.058	0.008	0.062	0				9
85	Pears, raw	58	0.38	0.12	15.46	3.1	0.006	0.026	0.029	0				8
86	Tomatoes, red, ripe, raw, year round average	18	0.88	0.20	3.92	1.2	0.028	0.031	0.083	0				7
87	Eggplant, raw	24	1.01	0.19	5.70	3.4	0.034	0.016	0.076	0				7
88	Celery, cooked, boiled, drained, without salt	18	0.83	0.16	4.00	1.6	0.040	0.030	0.075	0				7
89	Turnips, raw	28	0.90	0.10	6.43	1.8	0.011	0.006	0.053	0				7
90	Radishes, raw	16	0.68	0.10	3.40	1.6	0.032	0.017	0.048	0				7
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
91	Tomatoes, yellow, raw	15	0.98	0.26	2.98	0.7	0.036	0.040	0.108	0				6
92	Coriander (cilantro) leaves, raw	23	2.13	0.52	3.67	2.8	0.014	0.275	0.040	0	3	0	2	5
93	Parsley, raw	36	2.97	0.79	6.33	3.3	0.132	0.295	0.124	0				5
94	Shallots, raw	72	2.50	0.10			0.017	0.014	0.039	0				5
95	Tomatoes, orange, raw	16	1.16	0.19	3.18	0.9	0.025	0.028	0.076	0				4
96	Grapes, red or green (European type, such as Thompson seedless), raw	69	0.72	0.16	18.10	0.9	0.054	0.007	0.048	0				4
97	Persimmons, japanese, raw	70	0.58	0.19	18.59	3.6	0.020	0.037	0.043	0				4
98	Pepper, banana, raw	27	1.66	0.45	5.35	3.4	0.048	0.027	0.243	0	0	1	2	3
99	Loquats, raw	47	0.43	0.20	12.14	1.7	0.040	0.008	0.091	0				2
100	Watermelon, raw	30	0.61	0.15	7.55	0.4	0.016	0.037	0.050	0				2
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
101	Coconut milk, raw (liquid expressed from grated meat and water) (Nuts,)	230	2.29	23.84	5.54	2.2	21.140	1.014	0.261	0				1
102	Milk, producer, fluid, 3.7% milkfat	64	3.28	3.66	4.65	0.0	2.278	1.057	0.136	14				0
103	Almonds (1,2) (Nuts,)	575	21.22	49.42	21.67	12.2	3.731	30.889	12.070	0	4	5	132
104	Avocados, raw, California	167	1.96	15.41	8.64	6.8	2.126	9.799	1.816	0	2	5	76
105	Pumpkin and squash seed kernels, roasted, without salt (Seeds,)	574	29.84	49.05	14.71	6.5	8.544	15.734	19.856	0	0	3	13
106	Pomegranates, raw (1)	83	1.67	1.17	18.70	4.0	0.120	0.093	0.079	0	0	1	4
107	Celery, raw	16	0.69	0.17	2.97	1.6	0.042	0.032	0.079	0	6
108	Egg, turkey, whole, fresh, raw	171	13.68	11.88	1.15	0.0	3.632	4.571	1.658	933
109	Egg, duck, whole, fresh, raw	185	12.81	13.77	1.45	0.0	3.681	6.525	1.223	884
110	Egg, goose, whole, fresh, raw	185	13.87	13.27	1.35	0.0	3.595	5.747	1.672	852
111	Egg, quail, whole, fresh, raw	158	13.05	11.09	0.41	0.0	3.557	4.324	1.324	844
112	Caviar, black and red, granular (Fish,)	252	24.60	17.9	4.00	0.0	4.060	4.631	7.405	588
113	Roe, mixed species, cooked, dry heat (Fish,)	204	28.62	8.23	1.92	0.0	1.866	2.129	3.404	479
114	Whitefish, eggs (Alaska Native) (Fish,)	104	14.66	2.88	4.89	0.0	0.496	1.046	1.073	439
115	Egg, whole, cooked, hard-boiled	155	12.58	10.61	1.12	0.0	3.267	4.077	1.414	424
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
116	Egg, whole, raw, fresh	143	12.58	9.94	0.77	0.0	3.099	3.810	1.364	423
117	Roe, mixed species, raw (Fish,)	143	22.32	6.42	1.50	0.0	1.456	1.661	2.656	374
118	Opossum, cooked, roasted (Game meat,)	221	30.20	10.20	0.00	0.0	1.206	3.773	2.983	129
119	Squirrel, cooked, roasted (Game meat,)	173	30.77	4.69	0.00	0.0	0.850	1.330	1.460	121
120	Muskrat, cooked, roasted (Game meat,)	234	30.09	11.74	0.00	0.0				121
121	Beaver, cooked, roasted (Game meat,)	212	34.85	6.96	0.00	0.0	2.070	1.890	1.350	117
122	Deer, cooked, roasted (Game meat,)	158	30.21	3.19	0.00	0.0	1.250	0.880	0.620	112
123	Caribou, cooked, roasted (Game meat,)	167	29.77	4.42	0.00	0.0	1.700	1.330	0.620	109
124	Bass, striped, cooked, dry heat (Fish,)	124	22.73	2.99	0.00	0.0	0.650	0.846	1.005	103
125	Bear, cooked, simmered (Game meat,)	259	32.42	13.39	0.00	0.0	3.54	5.660	2.400	98
126	Raccoon, cooked, roasted (Game meat,)	255	29.20	14.50	0.00	0.0	4.070	5.210	2.090	97
127	Goose, domesticated, meat only, cooked, roasted	238	28.97	12.67	0.00	0.0	4.560	4.340	1.540	96
128	Goose, domesticated, meat and skin, cooked, roasted	305	25.16	21.92	0.00	0.0	6.870	10.250	2.520	91
129	Duck, domesticated, meat only, cooked, roasted	201	23.48	11.20	0.00	0.0	3.951	3.858	1.487	89
130	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	4.893	5.976	1.519	88
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
131	Bass, freshwater, mixed species, cooked, dry heat (Fish,)	146	24.18	4.73	0.00	0.0	1.001	1.835	1.360	87
132	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	7.770	8.460	0.710	87
133	Bison, top sirloin, separable lean only, 1" steak, cooked, broiled (Game meat,)	171	28.05	5.65	0.00	0.0	2.412	2.206	0.266	86
134	Salmon, chinook, cooked, dry heat (Fish,)	231	25.72	13.38	0.00	0.0	3.214	5.742	2.662	85
135	Chicken, broilers or fryers, breast, meat only, cooked, roasted	165	31.02	3.57	0.00	0.0	1.010	1.240	0.770	85
136	Duck, domesticated, meat and skin, cooked, roasted	337	18.99	28.35	0.00	0.0	9.670	12.900	3.650	84
137	Carp, cooked, dry heat (Fish,)	162	22.86	7.17	0.00	0.0	1.388	2.985	1.835	84
138	Chicken, broilers or fryers, breast, meat and skin, cooked, roasted	197	29.80	7.78	0.00	0.0	2.190	3.030	1.660	84
139	Bison, ground, cooked, pan-broiled (Game meat,)	238	23.77	15.13	0.00	0.0	[6.460]	[5.909]	[0.712]	83
140	Butterfish, cooked, dry heat (Fish,)	187	22.15	10.28	0.00	0.0				83
141	Turkey, all classes, meat and skin, cooked, roasted	208	28.10	9.73	0.00	0.0	2.840	3.190	2.480	82
142	Rabbit, domesticated, composite of cuts, cooked, roasted (Game meat,)	197	29.06	8.05	0.00	0.0	2.40	2.170	1.560	82
143	Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled	273	25.38	18.21	0.00	0.0	7.329	8.825	0.497	82
144	Bass, striped, raw (Fish,)	97	17.73	2.33	0.00	0.0	0.507	0.660	0.784	80
145	Moose, cooked, roasted (Game meat,)	134	29.27	0.97	0.00	0.0	0.290	0.200	0.310	78
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
146	Boar, wild, cooked, roasted (Game meat,)	160	28.30	4.38	0.00	0.0	1.300	1.710	0.640	77
147	Burbot, cooked, dry heat (Fish,)	115	24.76	1.04	0.00	0.0	0.209	0.170	0.381	77
148	Turkey, all classes, meat only, cooked, roasted	170	29.32	4.97	0.00	0.0	1.459	1.115	1.501	76
149	Bluefish, cooked, dry heat (Fish,)	159	25.69	5.44	0.00	0.0	1.172	2.297	1.358	76
150	Goat, cooked, roasted (Game meat,)	143	27.10	3.03	0.00	0.0	0.930	1.360	0.230	75
151	Elk, cooked, roasted (Game meat,)	146	30.19	1.90	0.00	0.0	0.700	0.480	0.400	73
152	Catfish, channel, wild, cooked, dry heat (Fish,)	105	18.47	2.85	0.00	0.0	0.744	1.099	0.636	72
153	Salmon, Atlantic, wild, cooked, dry heat (Fish,)	182	25.44	8.13	0.00	0.0	1.257	2.697	3.256	71
154	Trout, rainbow, wild, cooked, dry heat (Fish,)	150	22.92	5.82	0.00	0.0	1.619	1.746	1.831	69
155	Bass, fresh water, mixed species, raw (Fish,)	114	18.86	3.69	0.00	0.0	0.780	1.431	1.062	68
156	Horse, cooked, roasted (Game meat,)	175	28.14	6.05	0.00	0.0	1.900	2.120	0.850	68
157	Salmon, pink, cooked, dry heat (Fish,)	149	25.56	4.42	0.00	0.0	0.715	1.197	1.733	67
158	Clam, mixed species, cooked, moist heat (Mollusks,)	148	25.55	1.95	5.13	0.0	0.188	0.172	0.552	67
159	Carp, raw (Fish,)	127	17.83	5.60	0.00	0.0	1.083	2.328	1.431	66
160	Butterfish, raw (Fish,)	146	17.28	8.02	0.00	0.0	3.380	3.380	0.590	65
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
161	Buffalo, water, cooked, roasted (Game meat,)	131	26.83	1.80	0.00	0.0	0.600	0.550	0.360	61
162	Anchovy, european, raw (Fish,)	131	20.35	4.84	0.00	0.0	1.282	1.182	1.637	60
163	Burbot, raw (Fish,)	90	19.31	0.81	0.00	0.0	0.163	0.133	0.297	60
164	Bluefish, raw (Fish,)	124	20.04	4.24	0.00	0.0	0.915	1.793	1.060	59
165	Catfish, channel, wild, raw (Fish,)	95	16.38	2.82	0.00	0.0	0.722	0.844	0.865	58
166	Salmon, coho, wild, cooked, dry heat (Fish,)	139	23.45	4.30	0.00	0.0	1.054	1.581	1.273	55
167	Mollusks, oyster, eastern, wild, raw	68	7.05	2.46	3.91	0.0	0.772	0.314	0.968	53
168	Horse, raw (Game meat,)	133	21.39	4.60	0.00	0.0	1.440	1.610	0.650	52
169	Cisco, raw (Fish,)	98	18.99	1.91	0.00	0.0	0.421	0.469	0.613	50
170	Mollusks, oyster, eastern, wild, cooked, dry heat	72	8.25	1.90	4.80	0.0	0.550	0.230	0.809	49
171	Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)	140	26.69	2.94	0.00	0.0	0.417	0.967	0.940	41
172	Herring eggs, Pacific, plain (Alaska Native) (Fish,)	74	9.60	1.93	4.47		0.430	0.420	0.710	40
173	Clam, mixed species, raw (Mollusks,)	74	12.77	0.97	2.57	0.0	0.094	0.080	0.282	34
174	Milk, sheep, fluid	108	5.98	7.00	5.36	0.0	4.603	1.724	0.308	27
175	Milk, indian buffalo, fluid	97	3.75	6.89	5.18	0.0	4.597	1.787	0.146	19
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
176	Milk, human, mature, fluid	70	1.03	4.38	6.89	0.0	2.009	1.658	0.497	14
177	Milk, goat, fluid	69	3.56	4.14	4.45	0.0	2.667	1.109	0.149	11
178	Milk, whole, 3.25% milkfat	60	3.22	3.25	4.52	0.0	1.865	0.812	0.195	10
179	Butternuts, dried (Nuts,)	612	24.90	56.98	12.05	4.7	1.306	10.425	42.741	0
180	Pine nuts, dried (1) (Nuts,)	673	13.69	68.37	13.08	3.7	4.899	18.764	34.071	0
181	Sunflower seed kernels, dry roasted, without salt (Seeds,)	582	19.33	49.80	24.07	11.1	5.219	9.505	32.884	0
182	Flaxseed (Seeds,)	534	18.29	42.16	28.88	27.3	3.663	7.527	28.730	0
183	Safflower seed kernels, dried (Seeds,)	517	16.18	38.45	34.29		3.682	4.848	28.223	0
184	Watermelon seed kernels, dried (Seeds,)	557	28.33	47.37	15.31		9.779	7.407	28.094	0
185	Pine nuts, pinyon, dried (Nuts,)	629	11.57	60.98	19.30	10.7	9.377	22.942	25.668	0
186	Sesame seed kernels, dried (decorticated) (Seeds,)	631	20.45	61.21	11.73	11.6	9.055	23.924	25.491	0
187	Chia seeds, dried (Seeds,)	490	15.62	30.75	43.85	37.7	3.176	2.115	23.335	0
188	Hickorynuts, dried (Nuts,)	657	12.72	64.37	18.25	6.4	7.038	32.611	21.886	0
189	Sesame seeds, whole, dried (Seeds,)	573	17.73	49.67	23.45	11.8	6.957	18.759	21.773	0
190	Pumpkin and squash seed kernels, dried (Seeds,)	559	30.23	49.05	10.71	6.0	8.659	16.242	20.976	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
191	Brazilnuts, dried, unblanched (Nuts,)	656	14.32	66.43	12.27	7.5	15.137	24.548	20.577	0
192	Beechnuts, dried (Nuts,)	576	6.20	50.00	33.50		5.719	21.892	20.089	0
193	Cottonseed kernels, roasted (glandless) (Seeds,)	506	32.59	36.29	21.90	5.5	9.699	6.919	18.068	0
194	Peanuts, all types, dry-roasted, without salt	585	23.68	49.66	21.51	8.0	6.893	24.640	15.694	0
195	Cashew nuts, raw (1) (Nuts,)	553	18.22	43.85	30.19	3.3	7.783	23.797	7.845	0
196	Pilinuts-canarytree, dried (Nuts,)	719	10.80	79.55	3.98		31.184	37.229	7.605	0
197	Acorns, raw (Nuts,)	387	6.15	23.86	40.75		3.102	15.109	4.596	0
198	Quinoa, uncooked	368	14.12	6.07	64.16	7.0	0.706	1.613	3.292	0
199	Anise seed ( Spices,)	337	17.60	15.9	50.02	14.6	0.586	9.780	3.150	0
200	Breadfruit seeds, raw (Seeds,)	191	7.40	5.59	29.24	5.2	1.509	0.712	2.977	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
201	Oats	389	16.89	6.90	66.27	10.6	1.217	2.178	2.535	0
202	Soybeans, mature seeds, sprouted, cooked, steamed	81	8.47	4.45	6.53	0.8	0.617	1.009	2.513	0
203	Lupins, mature seeds, raw	371	36.17	9.74	40.38		1.156	3.940	2.439	0
204	Bay leaf (Spices,)	313	7.61	8.36	74.97	26.3	2.280	1.640	2.290	0
205	Millet, raw	378	11.02	4.22	72.85	8.5	0.723	0.773	2.134	0
206	Saffron (Spices,)	310	11.43	5.85	65.37	3.9	1.586	0.429	2.067	0
207	Sisymbrium sp. seeds, whole, dried (Seeds,)	318	12.14	4.60	58.26		0.902	1.486	2.023	0
208	Chervil, dried (Spices,)	237	23.20	3.9	49.10	11.3	0.169	1.399	1.800	0
209	Avocados, raw, Florida	120	2.23	10.06	7.82	5.6	1.960	5.513	1.676	0
210	Winged, mature seeds, cooked, boiled, without salt (Beans,)	147	10.62	5.84	14.94		0.825	2.153	1.551	0
211	Spelt, uncooked	338	14.57	2.43	70.19	10.7	0.406	0.445	1.258	0
212	French, mature seeds, raw (Beans,)	343	18.81	2.02	64.11	25.2	0.221	0.138	1.207	0
213	Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	164	8.86	2.59	27.42	7.6	0.269	0.583	1.156	0
214	Radish seeds, sprouted, raw	43	3.81	2.53	3.60		0.767	0.419	1.141	0
215	Yellow, mature seeds, raw (Beans,)	345	22.00	2.60	60.70	25.1	0.671	0.226	1.118	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
216	Mungo beans, mature seeds, raw	341	25.21	1.64	58.99	18.3	0.114	0.085	1.071	0
217	Buckwheat	343	13.25	3.40	71.50	10.0	0.741	1.040	1.039	0
218	Triticale	336	13.05	2.09	72.13		0.366	0.211	0.913	0
219	Mollusks, oyster, Pacific, raw	81	9.45	2.30	4.95	0.00	0.510	0.358	0.894	0
220	Pigeonpeas, immature seeds, raw	136	7.20	1.64	23.88	5.1	0.354	0.013	0.873	0
221	Wheat, soft white	340	10.69	1.99	75.36	12.7	0.368	0.227	0.837	0
222	Buckwheat groats, roasted, dry	346	11.73	2.71	74.95	10.3	0.591	0.828	0.828	0
223	Pigeon peas (red gram), mature seeds, raw	343	21.70	1.49	62.78	15.0	0.330	0.012	0.814	0
224	Rye	338	10.34	1.63	75.86	15.1	0.197	0.208	0.767	0
225	Mothbeans, mature seeds, raw	343	22.94	1.61	61.52		0.364	0.129	0.750	0
226	Wild rice, raw	357	14.73	1.08	74.90	6.2	0.156	0.159	0.676	0
227	Wheat, soft red winter	331	10.35	1.56	74.24	12.5	0.289	0.178	0.656	0
228	Ginkgo nuts, raw (Nuts,)	182	4.32	1.68	37.60		0.319	0.619	0.618	0
229	Black, mature seeds, raw (Beans,)	341	21.60	1.42	62.36	15.2	0.366	0.123	0.610	0
230	Olives, ripe, canned (jumbo-super colossal)	81	0.97	6.87	5.61	2.5	0.909	5.071	0.586	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
231	Yardlong beans, mature seeds, raw	347	24.33	1.31	61.91	11.0	0.339	0.114	0.565	0
232	Barley, pearled, raw	352	9.91	1.16	77.72	15.6	0.244	0.149	0.560	0
233	Corn, sweet, white, raw	86	3.22	1.18	19.02	2.7	0.182	0.347	0.559	0
234	Wheat, sprouted	198	7.49	1.27	42.53	1.1	0.206	0.151	0.557	0
235	Chestnuts, european, boiled and steamed (Nuts,)	131	2.00	1.38	27.76		0.260	0.476	0.545	0
236	Breadnuttree seeds, raw (Seeds,)	217	5.97	0.99	46.28		0.267	0.126	0.527	0
237	Cranberry (roman), mature seeds, raw (Beans,)	335	23.03	1.23	60.05	24.7	0.316	0.106	0.527	0
238	Lentils, raw	353	25.80	1.06	60.08	30.5	0.156	0.189	0.516	0
239	Millet, cooked	119	3.51	1.00	23.67	1.3	0.172	0.184	0.508	0
240	Small white, mature seeds, raw (Beans,)	336	21.11	1.18	62.25	24.9	0.304	0.102	0.507	0
241	Corn, sweet, yellow, raw	86	3.27	1.35	18.70	2.0	0.325	0.432	0.487	0
242	Great northern, mature seeds, raw (Beans,)	339	21.86	1.14	62.37	20.2	0.356	0.053	0.477	0
243	Yellow, mature seeds, cooked, boiled, without salt (Beans,)	144	9.16	1.08	25.27	10.4	0.279	0.094	0.466	0
244	French, mature seeds, cooked, boiled, without salt (Beans,)	129	7.05	0.76	24.02	9.4	0.083	0.052	0.453	0
245	Lima beans, immature seeds, raw	113	6.84	0.86	20.17	4.9	0.198	0.050	0.419	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
246	Tomatillos, raw	32	0.96	1.02	5.84	1.9	0.139	0.155	0.417	0
247	Passion-fruit, (granadilla), purple, raw	97	2.20	0.70	23.38	10.4	0.059	0.086	0.411	0
248	Alfalfa seeds, sprouted, raw	23	3.99	0.69	2.10	1.9	0.069	0.056	0.409	0
249	Guavas, common, raw	68	2.55	0.95	14.32	5.4	0.272	0.087	0.401	0
250	Basil, fresh	23	3.15	0.64	2.65	1.6	0.041	0.088	0.389	0
251	Coconut cream, raw (liquid expressed from grated meat) (Nuts,)	330	3.63	34.68	6.65	2.2	30.753	1.475	0.379	0
252	Raspberries, raw	52	1.20	0.65	11.94	6.5	0.019	0.064	0.375	0
253	White, mature seeds, raw (Beans,)	333	23.36	0.85	60.27	15.2	0.219	0.074	0.364	0
254	Lambsquarters, raw	43	4.20	0.80	7.30	4.0	0.059	0.150	0.351	0
255	Kale, raw	50	3.30	0.70	10.01	2.0	0.091	0.052	0.338	0
256	Peas, mature seeds, sprouted, raw	124	8.80	0.68	27.11		0.124	0.061	0.326	0
257	Rice, brown, long-grain, cooked	111	2.58	0.90	22.96	1.8	0.180	0.327	0.323	0
258	Arugula, raw	25	2.58	0.66	3.65	1.6	0.086	0.049	0.319	0
259	Peppers, jalapeno, raw	30	1.35	00.62	5.90	2.80	0.062	0.033	0.319	0
260	Kidney, mature seeds, sprouted, cooked, boiled, drained, without salt	33	4.83	0.58	4.72		0.083	0.045	0.318	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
261	Gooseberries, raw	44	0.88	0.58	10.18	4.3	0.038	0.051	0.317	0
262	Yellow pond lily, Wocas, dried seeds (Pacific Northwest Indians)	361	7.90	1.07	80.02	19.2	0.147	0.196	0.316	0
263	Lotus seeds, raw (Seeds,)	89	4.13	0.53	17.28		0.088	0.104	0.312	0
264	Taro leaves, raw	42	4.98	0.74	6.70	3.7	0.151	0.060	0.307	0
265	Dandelion greens, raw	45	2.70	0.70	9.20	3.5	0.170	0.014	0.306	0
266	Rice, brown, medium	112	2.32	0.83	23.51	1.8	0.165	0.300	0.296	0
267	Kale, scotch, raw	42	2.80	0.60	8.32	1.7	0.078	0.045	0.289	0
268	Chestnuts, chinese, raw (Nuts,)	224	4.20	1.11	49.07		0.164	0.581	0.288	0
269	Kiwi fruit, (chinese gooseberries), fresh, raw	61	1.14	0.52	14.66	3.0	0.029	0.047	0.287	0
270	Blackberries, raw	43	1.39	0.49	9.61	5.3	0.014	0.047	0.280	0
271	Kidney, all types, mature seeds, cooked, boiled, without salt (Beans,)	127	8.67	0.50	22.80	6.4	0.073	0.039	0.278	0
272	Beans, small white, mature seeds, cooked, boiled, without salt	142	8.97	0.64	25.81	10.4	0.166	0.056	0.276	0
273	Dandelion greens, cooked, boiled, drained, without salt	33	2.00	0.60	6.40	2.9	0.146	0.012	0.262	0
274	Squash, winter, hubbard, cooked, baked, without salt	50	2.48	0.62	10.81		0.128	0.046	0.260	0
275	Mothbeans, mature seeds, cooked, boiled, without salt	117	7.81	0.55	20.96		0.124	0.044	0.256	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
276	Guavas, strawberry, raw	69	0.58	0.60	17.36	5.4	0.172	0.055	0.253	0
277	Garlic, raw	149	6.36	0.50	33.06	2.1	0.089	0.011	0.249	0
278	Elderberries, raw	73	0.66	0.50	18.40	7.0	0.023	0.080	0.247	0
279	Peppers, hungarian, raw	29	0.80	0.41	6.68		0.046	0.024	0.240	0
280	Squash, winter, spaghetti, raw	31	0.64	0.57	6.91		0.117	0.042	0.239	0
281	Peppers, hot chili, red, raw	40	1.87	0.44	8.81	1.5	0.042	0.024	0.239	0
282	Pinto, mature seeds, cooked, boiled, without salt (Beans,)	143	9.01	0.65	26.22	9.0	0.136	0.133	0.235	0
283	Black, mature seeds, cooked, boiled, without salt (Beans,)	132	8.86	0.54	23.71		0.139	0.047	0.231	0
284	Lentils, sprouted, raw	106	8.96	0.55	22.14		0.057	0.104	0.219	0
285	Seaweed, wakame, raw	45	3.03	0.64	9.14	0.5	0.130	0.58	0.218	0
286	Barley, pearled, cooked	123	2.26	0.44	28.22	3.8	0.093	0.057	0.214	0
287	Prickly pears, raw	41	0.73	0.51	9.57	3.6	0.067	0.075	0.213	0
288	Wild rice, cooked	101	3.99	0.34	21.34	1.8	0.049	0.050	0.213	0
289	Squash, winter, hubbard, raw	40	2.00	0.50	8.70		0.103	0.036	0.211	0
290	Pink, mature seeds, cooked, boiled, without salt (Beans,)	149	9.06	0.49	27.91	5.3	0.126	0.042	0.210	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
291	Mulberries, raw	43	1.44	0.39	9.80	1.7	0.027	0.041	0.207	0
292	Collards, raw	30	2.45	0.42	5.69	3.6	0.055	0.030	0.201	0
293	Mushrooms, portabella, grilled	35	4.27	0.75	4.91	2.2	0.050	0.000	0.200	0
294	Cranberry (roman), mature seeds, cooked, boiled, without salt (Beans,)	136	9.34	0.46	24.46	10.0	0.119	0.040	0.199	0
295	Chestnuts, chinese, boiled and steamed (Nuts,)	153	2.88	0.76	33.64		0.112	0.399	0.197	0
296	Kale, scotch, cooked, boiled, drained, without salt	28	1.90	0.41	5.63	1.2	0.053	0.030	0.196	0
297	Yardlong beans, mature seeds, cooked, boiled, without salt	118	8.29	0.45	21.09	3.8	0.116	0.039	0.193	0
298	Kale, cooked, boiled, drained, without salt	28	1.90	0.40	5.63	2.0	0.052	0.030	0.193	0
299	Great northern, mature seeds, cooked, boiled, without salt (Beans,)	118	8.33	0.45	21.09	7.0	0.140	0.021	0.187	0
300	Winged beans, immature seeds, raw	49	6.95	0.87	4.31		0.238	0.250	0.186	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
301	Pinto, mature seeds, sprouted, cooked, boiled, drained, without salt (Beans,)	22	1.86	0.32	4.10		0.039	0.024	0.185	0
302	Carambola, (starfruit), raw	31	1.04	0.33	6.73	2.8	0.019	0.030	0.184	0
303	Currants, zante, dried	283	4.08	0.27	74.08	6.8	0.028	0.047	0.180	0
304	Currants, european black, raw	63	1.40	0.41	15.38		0.034	0.058	0.179	0
305	Collards, cooked, boiled, drained, without salt	26	2.11	0.36	4.91	2.8	0.047	0.026	0.173	0
306	Kumquats, raw	71	1.88	0.86	15.90	6.5	0.103	0.154	0.171	0
307	Broccoli, flower clusters, raw	28	2.98	0.35	5.24		0.054	0.024	0.167	0
308	Broccoli, leaves, raw	28	2.98	0.35	5.24		0.054	0.024	0.167	0
309	Leeks, (bulb and lower leaf-portion), raw	61	1.50	0.30	14.15	1.8	0.040	0.004	0.166	0
310	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	110	7.60	0.40	19.65	5.4	0.066	0.079	0.164	0
311	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	110	7.60	0.40	19.65	5.4	0.066	0.079	0.164	0
312	Lettuce, cos or romaine, raw	17	1.23	0.30	3.29	2.1	0.039	0.012	0.160	0
313	Raisins, seeded	296	2.52	0.54	78.47	6.8	0.178	0.022	0.159	0
314	Lima beans, immature seeds, cooked, boiled, drained, without salt	123	6.81	0.32	23.64	5.3	0.073	0.019	0.154	0
315	White, mature seeds, cooked, boiled, without salt (Beans,)	139	9.73	0.35	25.09	6.3	0.091	0.031	0.152	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
316	Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	15	1.14	0.36	2.69	1.0	0.072	0.029	0.151	0
317	Cowpeas (blackeyes), immature seeds, raw	90	2.95	0.35	18.83	5.0	0.090	0.032	0.150	0
318	Amaranth leaves, raw	23	2.46	0.33	4.02		0.091	0.076	0.147	0
319	Blueberries, raw	57	0.74	0.33	14.49	2.4	0.028	0.047	0.146	0
320	Winged beans, immature seeds, cooked, boiled, drained, without salt	38	5.31	0.66	3.21		0.181	0.189	0.142	0
321	Lima, immature seeds, canned, regular pack, solids and liquids (Beans,)	71	4.07	0.29	13.33	3.6	0.066	0.016	0.139	0
322	Mushrooms, white, raw	22	3.09	0.34	3.28	1.0	0.043	0.000	0.139	0
323	Chestnuts, japanese, raw (Nuts,)	154	2.25	0.53	34.91		0.078	0.278	0.138	0
324	Raisins, golden seedless	302	3.39	0.46	79.52	4.0	0.151	0.019	0.135	0
325	Cauliflower, green, raw	31	2.95	0.30	6.09	3.2	0.047	0.028	0.133	0
326	Litchis, raw	66	0.83	0.44	16.53	1.3	0.099	0.120	0.132	0
327	Squash, summer, all varieties, cooked, boiled, drained, without salt	20	0.91	0.31	4.31	1.4	0.064	0.023	0.131	0
328	Chicory greens, raw	23	1.70	0.30	4.70	4.0	0.073	0.006	0.131	0
329	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	27	0.66	0.26	6.46	1.4	0.062	0.022	0.126	0
330	Carrots, raw	41	0.93	0.24	9.58	2.8	0.037	0.014	0.117	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
331	Lettuce, butterhead (includes boston and bibb types), raw	13	1.35	0.22	2.23	1.1	0.029	0.008	0.117	0
332	Nectarines, raw	44	10.06	0.32	10.55	1.7	0.025	0.088	0.113	0
333	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	31	0.81	0.20	7.62	1.0	0.027	0.003	0.111	0
334	Seaweed, laver, raw	35	5.81	0.28	5.11	0.3	0.061	0.025	0.110	0
335	Shellie, canned, solids and liquids (Beans,)	30	1.76	0.19	6.19	3.4	0.023	0.014	0.110	0
336	Radicchio, raw	23	1.43	0.25	4.48	0.9	0.060	0.010	0.110	0
337	Borage, raw	21	1.80	0.70	3.06		0.170	0.211	0.109	0
338	Peppers, hot chili, green, raw	40	2.00	0.20	9.46	1.5	0.021	0.011	0.109	0
339	Seaweed, spirulina, raw	26	5.92	0.39	2.42		0.135	0.034	0.106	0
340	Grapes, american type (slip skin), raw	67	0.63	0.35	17.15	0.9	0.114	0.014	0.102	0
341	Swamp cabbage, cooked, boiled, drained, without salt	20	2.08	0.24	3.71	1.9	0.039	0.007	0.100	0
342	Cabbage, chinese (pak-choi), raw	13	1.50	0.20	2.18	1.0	0.027	0.015	0.096	0
343	Dill weed, fresh	43	3.46	1.12	7.02	2.1	0.060	0.802	0.095	0
344	Eggplant, cooked, boiled, drained, without salt	35	0.83	0.23	8.73	2.25	0.044	0.020	0.093	0
345	Arrowroot, raw	65	4.24	0.20	13.39	1.3	0.039	0.004	0.092	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
346	Turnip greens, cooked, boiled, drained, without salt	20	1.14	0.23	4.36	3.5	0.053	0.015	0.091	0
347	Squash, summer, zucchini, includes skin, raw	17	1.21	0.32	3.11	1.0	0.084	0.011	0.091	0
348	Cherries, sour, red, raw	50	1.00	0.30	12.18	1.6	0.068	0.082	0.090	0
349	Acerola, (west indian cherry), raw	32	0.40	0.30	7.69	1.1	0.068	0.082	0.090	0
350	Mushrooms, Maitake, Raw	37	1.94	0.19	6.81	2.7	0.030	0.030	0.090	0
351	Squash, summer, all varieties, raw	16	1.21	0.18	3.35	1.1	0.044	0.016	0.089	0
352	Lemons, raw, without peel	29	1.10	0.30	9.32	2.8	0.039	0.011	0.089	0
353	Carrots, cooked, boiled, drained, without salt	35	0.76	0.18	8.22	3.0	0.030	0.006	0.089	0
354	Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt	14	0.40	0.20	3.04	1.0	0.016	0.037	0.088	0
355	Currants, red and white, raw	56	1.40	0.20	13.80	4.3	0.017	0.028	0.088	0
356	Crabapples, raw	76	0.40	0.30	19.95		0.048	0.012	0.088	0
357	Waxgourd, (chinese preserving melon), raw	13	0.40	0.20	3.00	2.9	0.016	0.037	0.087	0
358	Endive, raw	17	1.25	0.20	3.35	3.1	0.048	0.004	0.087	0
359	Chicory roots, raw	73	1.40	0.20	17.51		0.048	0.004	0.087	0
360	Jackfruit, raw	94	1.47	0.30	24.01	1.6	0.063	0.044	0.086	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
361	Squash, summer, scallop, raw	18	1.20	0.20	3.84		0.041	0.015	0.084	0
362	Squash, summer, crookneck and straightneck, raw	19	1.01	0.27	3.88	1.0	0.093	0.013	0.082	0
363	Cabbage, red, raw	31	1.43	0.16	7.37	2.1	0.021	0.012	0.080	0
364	Mammy-apple, (mamey), raw	51	0.50	0.50	12.50	3.0	0.136	0.205	0.079	0
365	Mushrooms, portabella, grilled	26	2.50	0.20	5.07	1.5	0.026	0.003	0.078	0
366	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	12	1.56	0.16	1.78	1.0	0.021	0.012	0.077	0
367	Rice, white, long-grain, regular, cooked	130	2.69	0.28	28.17	0.4	0.077	0.088	0.076	0
368	Scallions or onions, spring (includes tops and bulb), raw	32	1.83	0.19	7.34	2.6	0.032	0.027	0.074	0
369	Chard, swiss, raw	19	1.80	0.20	3.74	1.6	0.030	0.040	0.070	0
370	Peppers, sweet, red, raw	31	0.99	0.30	6.03	2.1	0.027	0.003	0.070	0
371	Soursop, raw	66	1.00	0.30	16.84	3.3	0.051	0.090	0.069	0
372	Plantains, raw	122	1.30	0.37	31.89	2.3	0.143	0.032	0.069	0
373	Breadfruit, raw	103	1.07	0.23	27.12	4.9	0.048	0.034	0.066	0
374	Tangerines, (mandarin oranges), raw	53	0.81	0.31	13.34	1.8	0.039	0.060	0.065	0
375	Carrots, baby, raw	35	0.64	0.13	8.24	2.9	0.023	0.007	0.065	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
376	Beets, cooked, boiled, drained	44	1.68	0.18	9.96	2.0	0.028	0.035	0.064	0
377	Artichokes, (globe or french), raw	47	3.27	0.15	10.51	5.4	0.036	0.005	0.064	0
378	Plums, dried (prunes), uncooked	240	2.18	0.38	63.88	7.1	0.088	0.053	0.062	0
379	Tamarinds, raw	239	2.80	0.60	62.50	5.1	0.272	0.181	0.059	0
380	Burdock root, raw	72	1.53	0.15	17.34	3.3	0.025	0.037	0.059	0
381	Squash, winter, acorn, cooked, baked, without salt	56	1.12	0.14	14.58	4.4	0.029	0.010	0.059	0
382	Snap, green, raw (Beans,)	31	1.82	0.12	7.13	3.4	0.026	0.005	0.059	0
383	Small white, mature seeds, raw (Beans,)	31	1.82	0.12	7.14	3.4	0.026	0.005	0.059	0
384	Honeydew, raw (Melon,)	36	0.54	0.14	9.09	0.8	0.038	0.003	0.059	0
385	Mustard spinach, (tendergreen), raw	22	2.20	0.30	3.90	2.8	0.015	0.138	0.057	0
386	Chayote, fruit, raw	19	0.82	0.13	4.51	1.7	0.28	0.010	0.057	0
387	Rice, white, medium-grain, cooked	130	2.38	0.21	28.59	0.3	0.057	0.065	0.056	0
388	Pears, asian, raw	42	0.50	0.23	10.65	3.6	0.012	0.049	0.055	0
389	Burdock root, cooked, boiled, drained, without salt	88	2.09	0.14	21.15	1.8	0.023	0.035	0.055	0
390	Limes, raw	30	0.70	0.20	10.54	2.8	0.022	0.019	0.055	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
391	Cranberries, raw	46	0.39	0.13	12.2	4.6	0.011	0.018	0.055	0
392	Irishmoss, raw (Seaweed,)	49	1.51	0.16	12.29	1.3	0.033	0.015	0.055	0
393	Seaweed, irishmoss, raw	49	1.51	0.16	12.29	1.3	0.033	0.015	0.055	0
394	Mangos, raw	65	0.51	0.27	17.00	1.8	0.066	0.101	0.051	0
395	Chestnuts, japanese, boiled and steamed (Nuts,)	56	0.82	0.19	12.64		0.028	0.101	0.050	0
396	Cabbage, savoy, raw	27	2.00	0.10	6.10	3.1	0.013	0.007	0.049	0
397	Parsnips, raw	75	1.20	0.30	17.99	4.9	0.050	0.112	0.047	0
398	Parsnips, cooked, boiled, drained, without salt	71	1.32	0.30	17.01	3.6	0.050	0.112	0.047	0
399	Seaweed, kelp, raw	43	1.68	0.56	9.57	1.3	0.247	0.098	0.047	0
400	Mustard greens, cooked, boiled, drained, without salt	15	2.26	0.24	2.10	2.0	0.012	0.110	0.046	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
401	Okra, cooked, boiled, drained, without salt	22	1.87	0.21	4.51	2.5	0.045	0.028	0.046	0
402	Radishes, oriental, raw	18	0.60	0.10	4.10	1.6	0.030	0.017	0.045	0
403	Radishes, white icicle, raw	14	1.10	0.10	2.63	1.4	0.030	0.016	0.045	0
404	Mountain yam, hawaii, raw	67	1.34	0.10	16.31		0.022	0.004	0.045	0
405	Plums, raw	46	0.70	0.28	11.42	1.4	0.017	0.134	0.044	0
406	Chicory, witloof, raw	17	0.90	0.10	4.00	3.1	0.024	0.002	0.044	0
407	Cabbage, savoy, cooked, boiled, drained, without salt	24	1.80	0.09	5.41	2.8	0.012	0.007	0.043	0
408	Cabbage, red, cooked, boiled, drained, without salt	29	1.51	0.09	6.94	2.6	0.011	0.007	0.043	0
409	Yambean (jicama), raw	38	0.72	0.09	8.82	4.9	0.021	0.005	0.043	0
410	Squash, winter, butternut, raw	45	1.00	0.10	11.69	2.0	0.021	0.007	0.042	0
411	Squash, winter, acorn, raw	40	0.80	0.10	10.42	1.5	0.021	0.007	0.042	0
412	Turnips, cooked, boiled, drained, without salt	22	0.71	0.08	5.06	2.0	0.008	0.005	0.042	0
413	Mushrooms, brown, Italian, or Crimini, raw	27	2.50	0.10	4.12	0.6	0.014	0.002	0.042	0
414	Sugar-apples, (sweetsop), raw	94	2.06	0.29	23.64	4.4	0.048	0.114	0.040	0
415	Sugar-apples, (sweetsop), raw	94	2.06	0.29	23.64	4.4	0.048	0.114	0.040	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
416	Casaba, raw (Melon,)	28	1.11	0.10	658	0.9	0.025	0.002	0.039	0
417	Casaba, raw (Melons,)	28	1.11	0.10	6.58	0.9	0.025	0.002	0.039	0
418	Mustard greens, raw	26	2.7	0.20	4.90	3.3	0.010	0.092	0.038	0
419	Squash, winter, butternut, cooked, baked, without salt	40	0.90	0.09	10.49	1.97	0.019	0.007	0.038	0
420	Raisins, seedless	299	3.07	0.46	79.18	3.7	0.58	0.051	0.037	0
421	Mushrooms, shiitake, cooked, without salt	56	1.56	0.22	14.39	2.1	0.050	0.070	0.034	0
422	Papayas, raw	39	0.61	0.14	9.81	1.8	0.043	0.038	0.031	0
423	Chard, swiss, cooked, boiled, drained, without salt hard, swiss, cooked, boiled, drained, without salt	20	1.88	0.08	4.13	2.1	0.012	0.016	0.028	0
424	Grapefruit, raw, pink and red, California and Arizona	37	0.50	0.10	9.69		0.014	0.013	0.024	0
425	Pumpkin leaves, raw	19	3.15	0.40	2.33		0.207	0.052	0.022	0
426	Lotus root, raw	74	2.60	0.10	17.23	4.9	0.030	0.020	0.020	0
427	Mung, mature seeds, sprouted, canned, drained solids (Beans,)	12	1.40	0.06	2.14	0.8	0.016	0.008	0.020	0
428	Dates, deglet noor	282	2.45	0.39	75.03	8.0	0.032	0.036	0.019	0
429	Horseradish-tree, leafy tips, cooked, boiled, drained, without salt	60	5.27	0.93	11.15	2.0	0.152	0.473	0.015	0
430	Lotus root, cooked, boiled, drained, without salt	66	1.58	0.07	16.02	3.1	0.021	0.014	0.014	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
431	Pumpkin leaves, cooked, boiled, drained, without salt	21	2.72	0.22	3.39	2.7	0.114	0.029	0.012	0
432	Sapodilla, raw	830	0.44	1.10	19.96	5.3	0.194	0.521	0.011	0
433	Seaweed, agar, raw	26	0.54	0.03	6.75	0.5	0.006	0.003	0.010	0
434	Pumpkin flowers, cooked, boiled, drained, without salt	15	1.09	0.08	3.30	0.9	0.041	0.010	0.004	0
435	Pumpkin flowers, raw	15	1.03	0.07	3.28		0.036	0.009	0.004	0
436	Horseradish-tree, pods, raw	37	2.10	0.20	8.53	3.2	0.033	0.102	0.003	0
437	Tapioca, pearl, dry	358	0.19	0.02	88.69	0.9	0.005	0.005	0.003	0
438	Cucumber, peeled, raw	12	0.59	0.16	2.16	0.7	0.013	0.002	0.003	0
439	Coconut water (liquid from coconuts) (Nuts,)	19	0.72	0.20	3.71	1.1	0.176	0.008	0.002	0
440	Jerusalem-artichokes, raw	73	2.00	0.01	17.44	1.6	0.000	0.004	0.001	0
441	Hyacinth beans, mature seeds, raw	344	23.90	1.39	60.76		0.288			0
442	Custard-apple, (bullock's-heart), raw	101	1.70	0.60	25.20	2.4	0.231			0
443	Hyacinth beans, mature seeds, cooked, boiled, without salt	117	8.14	0.58	20.70		0.099			0
444	Adzuki, mature seeds, cooked, boiled, without salt (Beans,)	128	7.52	0.10	24.77	7.3	0.036			0
445	Peppers, sweet, yellow, raw	27	1.00	0.21	6.32	0.9	0.031			0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
446	Durian, raw or frozen	147	1.47	5.33	27.09	3.8				0
447	Quinoa, cooked	120	4.40	1.92	21.30	2.8				0
448	Horseradish-tree leafy tips, raw	64	9.40	1.40	8.28	2.0				0
449	Carissa, (natal-plum), raw	62	0.50	1.30	13.63					0
450	Kamut, cooked	146	6.45	0.91	30.46	3.9				0
451	Spelt, cooked	127	5.50	0.85	26.44	3.9				0
452	Feijoa, raw	49	1.24	0.78	10.63					0
453	Groundcherries, (cape-gooseberries or poha), raw	53	1.90	0.70	11.20					0
454	Balsam-pear (bitter gourd), leafy tips, raw	30	5.30	0.69	3.29					0
455	Roselle, raw	49	0.96	0.64	11.31					0
456	Wasabi, root, raw	109	4.80	0.63	23.54	7.8				0
457	Cherimoya, raw	74	1.65	0.62	17.70	2.3				0
458	Sapotes, (marmalade plum), raw	134	2.12	0.60	33.76	2.6				0
459	Fiddlehead ferns, raw	34	4.55	0.40	5.54					0
460	Pitanga, (surinam-cherry), raw	33	0.80	0.40	7.49					0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
461	Persimmons, native, raw	127	0.80	0.40	33.50					0
462	Mushrooms, enoki, raw	44	2.56	0.32	7.68	2.7				0
463	Rose-apples, raw	25	0.60	0.30	5.70					0
464	Arrowhead, raw	99	5.33	0.29	20.23					0
465	Java-plum, (jambolan), raw	60	0.72	0.23	15.56					0
466	Oheloberries, raw	280	0.38	0.22	6.84					0
467	Fennel, bulb, raw	31	1.24	0.20	7.29	3.1				0
468	Jujube, raw	79	1.20	0.20	20.23					0
469	Balsam-pear (bitter gourd), pods, raw	17	1.00	0.17	3.70	2.8				0
470	Purslane, raw	16	1.30	0.10						0
471	Longans, raw	60	1.31	0.10	15.14	1.1				0
472	Onions, sweet, raw	32	0.80	0.08	7.55	0.9				0
473	Sesbania flower, cooked, steamed, without salt	22	1.14	0.05	5.23					0
474	Sesbania flower, raw	27	1.28	0.04	6.73					0
475	Butterbur, (fuki), raw	14	0.39	0.04	3.61					0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
476	Pummelo, raw (1)	38	0.76	0.04	9.62	1.0				0
477	Pinon Nuts, roasted (Navajo)	541	7.41	34.08	51.06	43.4	3.210	15.570	14.420
478	Kamut, uncooked	337	14.70	2.20	70.38	9.1	0.192	0.214	0.616
479	Navy, mature seeds, cooked, boiled, without salt (Beans,)	140	8.23	0.62	26.05	10.5	0.098	0.142	0.490
480	Broccoli raab, raw	22	3.17	0.49	2.85	2.7	0.050	0.026	0.130
481	Quinces, raw	57	0.40	0.10	15.30	1.9	0.010	0.036	0.050
482	Rowal, raw	111	2.30	2.00	23.90	6.2	0.245
483	Abiyuch, raw	69	1.50	0.10	17.60	5.3	0.014
484	Chokecherries, raw, pitted (Northern Plains Indians)	162	3.04	1.69	33.62	20.0
485	Amaranth grain, cooked	102	3.80	1.58	18.69	2.1
486	Mouse nuts, seedlings (Alaska Native)	104	7.30	1.10	16.30
487	Blueberries, wild, raw (Alaska Native)	61	1.22	0.76	12.31	2.6
488	Sea cucumber, yane (Alaska Native)	56	13.00	0.40	0.00
489	Raspberries, wild (Northern Plains Indians)	62	1.12	0.28	13.85	7.5
490	Lettuce, red leaf, raw	16	1.33	0.22	2.26	0.9
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	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
491	Banana (Melon,) (Navajo)	21	0.84	0.20	4.06	0.3
492	Squash, Indian, raw (Navajo)	26	0.52	0.20	5.64
493	Cranberries, wild, bush, raw (Alaska Native)	55	1.10	0.20	12.30	6.7
494	Dates, medjool	277	1.81	0.15	74.97	6.7
495	Clementines, raw	47	0.85	0.15	12.02	1.7
496	Pineapple, raw, traditional varieties (1)	45	0.55	0.13	11.82
497	Pineapple, raw, extra sweet variety (1)	51	0.53	0.11	13.50	1.4
498	Mouse nuts, roots (Alaska Native)	81	3.90	0.10	16.10

**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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