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

Ê0

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 Ê(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 Ê(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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