The Ultimate Nutrition Tables!

Retinol

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 charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

	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	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
2	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
3	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
4	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
5	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
6	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
7	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
8	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
9	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
10	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
11	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
12	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
13	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
14	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
15	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
	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	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
17	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
18	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
19	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
20	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
21	Milk, indian buffalo, fluid	97	3.75	6.89	5.18	0.0	169	0.22	0.046		2.3	53	53				178						19
22	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
23	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
24	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
25	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
26	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
27	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
28	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
29	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
30	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
	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	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
32	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
33	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
34	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
35	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
36	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
37	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
38	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
39	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
40	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
41	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
42	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
43	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
44	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
45	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
	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	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
47	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
48	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
49	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
50	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
51	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
52	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
53	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
54	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
55	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
56	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
57	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
58	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
59	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
60	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
	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	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
62	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
63	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
64	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
65	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
66	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
67	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
68	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
69	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
70	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
71	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
72	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
73	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
74	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
75	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
	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	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
77	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
78	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
79	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
80	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
81	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
82	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
83	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
84	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
85	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
86	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
87	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
88	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
89	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
90	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
	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	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
92	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
93	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
94	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
95	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
96	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
97	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
98	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
99	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
100	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
101	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
102	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
103	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
104	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
105	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
	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
106	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
107	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
108	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
109	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
110	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
111	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
112	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
113	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
114	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
115	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
116	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
117	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
118	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
119	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
120	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
	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
121	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
122	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
123	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
124	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
125	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
126	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
127	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
128	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
129	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
130	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
131	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
132	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
133	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
134	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
135	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
	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
136	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
137	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
138	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
139	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
140	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
141	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
142	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
143	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
144	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
145	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
146	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
147	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
148	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
149	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
150	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
	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
151	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
152	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
153	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
154	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
155	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
156	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
157	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
158	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
159	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
160	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
161	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
162	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
163	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
164	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
165	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
	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
166	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
167	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
168	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
169	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
170	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
171	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
172	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
173	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
174	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
175	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
176	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
177	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
178	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
179	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
180	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
	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
181	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
182	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
183	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
184	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
185	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
186	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
187	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
188	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
189	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
190	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
191	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
192	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
193	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
194	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
195	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
196	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
197	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
198	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
199	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
200	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
201	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
202	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
203	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
204	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
205	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
206	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
207	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
208	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
209	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
210	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
211	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
212	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
213	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
214	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
215	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
216	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
217	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
218	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
219	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
220	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
221	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
222	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
223	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
224	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
225	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
	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
226	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
227	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
228	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
229	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
230	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
231	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
232	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
233	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
234	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
235	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
236	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
237	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
238	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
239	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
240	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
	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
241	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
242	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
243	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
244	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
245	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
246	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
247	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
248	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
249	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
250	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
251	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
252	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
253	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
254	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
255	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
	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
256	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
257	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
258	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
259	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
260	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
261	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
262	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
263	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
264	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
265	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
266	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
267	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
268	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
269	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
270	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
	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
271	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
272	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
273	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
274	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
275	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
276	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
277	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
278	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
279	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
280	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
281	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
282	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
283	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
284	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
285	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
	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
286	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
287	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
288	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
289	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
290	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
291	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
292	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
293	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
294	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
295	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
296	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
297	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
298	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
299	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
300	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
	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	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
302	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
303	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
304	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
305	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
306	Broccoli, leaves, raw	28	2.98	0.35	5.24		48	0.40	0.045	3.0	93.2	800	0				16000						0
307	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
308	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
309	Dill weed, fresh	43	3.46	1.12	7.02	2.1	208	0.91	0.146		85.0	386	0				7718						0
310	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
311	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
312	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
313	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
314	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
315	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
	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	Peppermint, fresh	70	3.75	0.94	14.89	8.0	243	1.11	0.329		31.8	212	0				4248						0
317	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
318	Borage, raw	21	1.80	0.70	3.06		93	0.20	0.130	0.9	35.0	210	0				4200						0
319	Spearmint, fresh (1)	44	3.29	0.73	8.41	6.8	199	1.09	0.240		13.3	203	0				4054						0
320	Fiddlehead ferns, raw	34	4.55	0.40	5.54		32	0.83	0.320		26.6	181	0	2040	261		3617						0
321	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
322	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
323	Broccoli, flower clusters, raw	28	2.98	0.35	5.24		48	0.40	0.045	3.0	93.2	150	0				3000						0
324	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
325	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
326	Pumpkin flowers, raw	15	1.03	0.07	3.28		39			0.7	28.0	97	0				1947				0		0
327	Pumpkin leaves, raw	19	3.15	0.40	2.33		39	0.20	0.133	0.9	11.0	97	0				1942				0		0
328	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
329	Loquats, raw	47	0.43	0.20	12.14	1.7	16	0.05	0.040	0.6	1.0	76	0				1528						0
330	Pitanga, (surinam-cherry), raw	33	0.80	0.40	7.49		9				26.3	75	0				1500						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
331	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
332	Purslane, raw	16	1.30	0.10			65	0.17	0.113	0.9	21.0	66	0				1320						0
333	Shallots, raw	72	2.50	0.10			37	0.40	0.088	1.2	8.0	60	0				1190				0		0
334	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
335	Oheloberries, raw	280	0.38	0.22	6.84		7				6.0	42	0				830						0
336	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
337	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
338	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
339	Groundcherries, (cape-gooseberries or poha), raw	53	1.90	0.70	11.20		9				11.0	36	0				720						0
340	Elderberries, raw	73	0.66	0.50	18.40	7.0	38	0.11	0.061	0.6	36.0	30	0				600						0
341	Ginkgo nuts, raw (Nuts,)	182	4.32	1.68	37.60		2	0.34	0.274		15.0	28	0				558						0
342	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
343	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
344	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
345	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
	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	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
347	Sapotes, (marmalade plum), raw	134	2.12	0.60	33.76	2.6	39				20.0	21	0				410						0
348	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
349	Rowal, raw	111	2.30	2.00	23.90	6.2	15	0.43	1.060		25.8	19	0	230	0		383
350	Rose-apples, raw	25	0.60	0.30	5.70		29	0.06	0.016		22.3	17	0				339						0
351	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
352	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
353	Jackfruit, raw	94	1.47	0.30	24.01	1.6	34	0.42	0.187	0.6	6.7	15	0				297						0
354	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
355	Roselle, raw	49	0.96	0.64	11.31		215				12.0	14	0				287						0
356	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
357	Breadfruit seeds, raw (Seeds,)	191	7.40	5.59	29.24	5.2	36	0.90	1.148		6.6	13	0				256						0
358	Breadnuttree seeds, raw (Seeds,)	217	5.97	0.99	46.28		98	1.13	1.444		27.4	12	0				248						0
359	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
360	Currants, european black, raw	63	1.40	0.41	15.38		55	0.27	0.086		181.0	12	0				230			1.00			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	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
362	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
363	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
364	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
365	Peppers, hungarian, raw	29	0.80	0.41	6.68		12	0.30	0.115	0.3	92.9	7	0				140						0
366	Chestnuts, chinese, boiled and steamed (Nuts,)	153	2.88	0.76	33.64		12	0.60	0.249		24.7	7	0				138						0
367	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
368	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
369	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
370	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
371	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
372	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
373	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
374	Abiyuch, raw	69	1.50	0.10	17.60	5.3	8	0.31	0.057		54.1	5	0	60	0		100
375	Guavas, strawberry, raw	69	0.58	0.60	17.36	5.4	21				37.0	5	0				90						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
376	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
377	Sisymbrium sp. seeds, whole, dried (Seeds,)	318	12.14	4.60	58.26		1633	0.30	0.110		30.70	3	0				63						0
378	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
379	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
380	Sapodilla, raw	830	0.44	1.10	19.96	5.3	21	0.10	0.086	0.6	14.7	3	0				60						0
381	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
382	Seaweed, spirulina, raw	26	5.92	0.39	2.42		12	0.20	0.597	0.7	0.9	3	0				56				0		0
383	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
384	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
385	Safflower seed kernels, dried (Seeds,)	517	16.18	38.45	34.29		78	5.05	1.747		0.0	3	0				50						0
386	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
387	Butterbur, (fuki), raw	14	0.39	0.04	3.61		103	0.16	0.103	0.9	31.5	3	0				50						0
388	Lentils, sprouted, raw	106	8.96	0.55	22.14		25	1.51	0.352	0.6	16.5	2	0				45						0
389	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
390	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
	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	Pilinuts-canarytree, dried (Nuts,)	719	10.80	79.55	3.98		145	2.97	0.958		0.6	2	0				41						0
392	Quinces, raw	57	0.40	0.10	15.30	1.9	11	0.04	0.130	0.6	15.0	2	0				40
393	Jujube, raw	79	1.20	0.20	20.23		21	0.05	0.073		69.0	2	0				40						0
394	Carissa, (natal-plum), raw	62	0.50	1.30	13.63		11		0.210		38.0	2	0				40						0
395	Crabapples, raw	76	0.40	0.30	19.95		18		0.067		8.0	2	0				40						0
396	Acorns, raw (Nuts,)	387	6.15	23.86	40.75		41	0.51	0.621		0.0	2	0				39						0
397	Chestnuts, japanese, raw (Nuts,)	154	2.25	0.53	34.91		31	1.10	0.562		26.3		0				37						0
398	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
399	Custard-apple, (bullock's-heart), raw	101	1.70	0.60	25.20	2.4	30				19.2	2	0				33						0
400	Mothbeans, mature seeds, raw	343	22.94	1.61	61.52		150	1.92	0.688	8.2	4.0	2	0				32						0
401	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
402	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
403	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
404	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
405	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
	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
406	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
407	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
408	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
409	Chestnuts, european, boiled and steamed (Nuts,)	131	2.00	1.38	27.76		46	0.25	0.472		26.7	1	0				17						0
410	Lotus seeds, raw (Seeds,)	89	4.13	0.53	17.28		44	0.28	0.094		0.0	1	0				13						0
411	Chestnuts, japanese, boiled and steamed (Nuts,)	56	0.82	0.19	12.64		11	0.40	0.204		9.5	1	0				13						0
412	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
413	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
414	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
415	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
416	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
417	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
418	Chicory roots, raw	73	1.40	0.20	17.51		41	0.33	0.077	0.7	5.0	0	0				6						0
419	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
420	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
421	Quinoa, cooked	120	4.40	1.92	21.30	2.8	17	1.09	0.192	2.8	0.0	0	0				5						0
422	Spelt, cooked	127	5.50	0.85	26.44	3.9	10	1.25	0.215	4.0	0.0	0	0				4						0
423	Kamut, cooked	146	6.45	0.91	30.46	3.9	10	1.77	0.248			0	0				4						0
424	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
425	Java-plum, (jambolan), raw	60	0.72	0.23	15.56		19				14.3	0	0				3						0
426	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
427	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
428	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
429	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
430	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
431	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
432	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
433	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
434	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
435	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
	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
436	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
437	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
438	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
439	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
440	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
441	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
442	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
443	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
444	Beechnuts, dried (Nuts,)	576	6.20	50.00	33.50		1	0.36	0.670		15.5	0	0				0						0
445	Sesbania flower, raw	27	1.28	0.04	6.73		19			0.9	73.0	0	0				0				0		0
446	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
447	Triticale	336	13.05	2.09	72.13		37	3.45	0.457		0.0	0	0				0			0.90	0		0
448	Watermelon seed kernels, dried (Seeds,)	557	28.33	47.37	15.31		54	10.24	0.686		0.0	0	0				0						0
449	Sesbania flower, cooked, steamed, without salt	22	1.14	0.05	5.23		22			0.7	37.0	0	0				0				0		0
450	Oats	389	16.89	6.90	66.27	10.6	54	3.97	0.626		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
451	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
452	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
453	Feijoa, raw	49	1.24	0.78	10.63		17	0.04	0.055		20.3	0	0				0						0
454	Buckwheat	343	13.25	3.40	71.50	10.0	18	2.40	1.100	8.3	0.0	0	0				0				0		0
455	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
456	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
457	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
458	Arrowhead, raw	99	5.33	0.29	20.23		10	0.28	0.171	0.7	1.1	0	0				0						0
459	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
460	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
461	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
462	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
463	Rice, brown, medium	112	2.32	0.83	23.51	1.8	10	0.62	0.081		0.0	0	0				0				0		0
464	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
465	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
	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
466	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
467	Cardamom (Spices,)	311	10.76	6.70	68.47	28.0	383	7.47	0.383		21.0	0	0				0				0		0
468	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
469	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
470	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
471	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
472	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
473	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
474	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
475	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
476	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
477	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
478	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
479	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
480	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
	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
481	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
482	Chestnuts, chinese, raw (Nuts,)	224	4.20	1.11	49.07		18	0.87	0.363		36.0	10					202						0
483	Herring eggs, Pacific, plain (Alaska Native) (Fish,)	74	9.60	1.93	4.47		19				0.6						57						40
484	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
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
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
	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
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

**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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