The Ultimate Nutrition Tables!

Sodium

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

**Lists of Whole Foods Based on Nutrient Content**
Beta-sitosterol	Betaine	Calcium	Campesterol	Carbohydrate
Carotene alpha	Carotene beta	Cholesterol	Choline	Copper
Cryptoxanthin beta	Energy - kcal	Energy - kj	Fatty acids monounsaturated	Fatty acids polyunsaturated
Fatty acids saturated	Fiber	Fluoride	Folate	Folic Acid
Fructose	Galactose	Glucose	Iron	Lactose
Lutein zeaxanthin	Lycopene	Magnesium	Maltose	Manganese
Niacin	Pantothenic acid	Phosphorus	Phytoserols	Potassium
Protein	Protein as Percentage	Retinol	Riboflavin	Selenium
Sodium	Starch	Stigmasterol	Sucrose	Sugars - total
Thiamin	Total lipids	Vitamin K	Vitamin A	Vitamin A RAE
Vitamin B-6	Vitamin B-12	Vitamin C	Vitamin D	Vitamin E alpha-tocopherol
Water	Zinc

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

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

	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
1	Caviar, black and red, granular (Fish,)	252	24.60	0.0	275	11.88	300	356	181	1500	0.95	0.110	0.050		65.50	0.0	232	0.6	588
2	Chili powder (Spices,)	314	12.26	34.2	278	14.25	170	303	1916	1010	2.70	0.429	2.165		6.0	64.1	0	105.7	0
3	Olives, ripe, canned (jumbo-super colossal)	81	0.97	2.5	94	3.32	4	3	9	898	0.22	0.226	0.020		0.9	1.5		1.4	0
4	Seaweed, wakame, raw	45	3.03	0.5	150	2.18	107	80	50	872	0.38	0.284	1.400		0.7	3.0	0	5.3	0
5	Shellie, canned, solids and liquids (Beans,)	30	1.76	3.4	29	0.99	15	30	109	334	0.27	0.080	0.382		2.1	3.1		8.0	0
6	Pinon Nuts, roasted (Navajo)	541	7.41	43.4	18	3.53	152	345	458	310	2.89	0.654	1.740			0.0
7	Lima, immature seeds, canned, regular pack, solids and liquids (Beans,)	71	4.07	3.6	28	1.61	34	71	285	252	0.64	0.162	0.700		1.1	7.3			0
8	Mollusks, oyster, eastern, wild, cooked, dry heat	72	8.25	0.0	45	4.33	46	136	168	244	73.60	3.455	0.288		71.7	4.1			49
9	Cloves, ground (Spices,)	323	5.98	34.2	646	8.68	264	105	1102	243	1.09	0.347	30.033		5.9	80.8	0	141.8	0
10	Seaweed, kelp, raw	43	1.68	1.3	168	2.85	121	42	89	233	1.23	0.130	0.200		0.7	3.0	0	66.0	0
11	Beet greens, raw	22	2.20	3.7	117	2.57	70	41	762	226	0.38	0.191	0.191	0.391	0.9	30.0		400.0	0
12	Chard, swiss, raw	19	1.80	1.6	51	1.80	81	46	379	213	0.36	0.179	0.366		0.9	30.0		830.0	0
13	Mollusks, oyster, eastern, wild, raw	68	7.05	0.0	45	6.66	47	135	156	211	90.81	4.452	0.367		63.7	3.7	0	0.1	53
14	Chard, swiss, cooked, boiled, drained, without salt hard, swiss, cooked, boiled, drained, without salt	20	1.88	2.1	58	2.26	86	33	549	179	0.33	0.163	0.3314		0.9	18.0		327.3	0
15	Cumin seed (Spices,)	375	17.81	10.5	931	66.36	366	499	1788	168	4.8	0.867	3.333		5.2	7.7		5.4	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
16	Celery seed (Spices,)	392	18.07	11.8	1767	44.9	440	547	1400	160	6.93	1.370	7.567		12.1	17.1		0.0	0
17	Whitefish, eggs (Alaska Native) (Fish,)	104	14.66	0.0	46	5.95	30	306	190	160	2.10	0.220	0.220		92.8	12.0		0.6	439
18	Egg, turkey, whole, fresh, raw	171	13.68	0.0	99	4.10	13	170	142	151	1.58	0.062	0.038		34.3	0.0			933
19	Saffron (Spices,)	310	11.43	3.9	111	11.10	264	252	1724	148	1.09	0.328	28.408		5.6	80.8	0		0
20	Egg, duck, whole, fresh, raw	185	12.81	0.0	64	3.85	17	220	222	146	1.41	0.062	0.038		36.4	0.0		0.4	884
21	Egg, quail, whole, fresh, raw	158	13.05	0.0	64	3.65	13	226	132	141	1.47	0.062	0.038		32.0	0.0		0.3	844
22	Egg, whole, raw, fresh	143	12.58	0.0	53	1.83	12	191	134	140	1.11	0.102	0.038	1.1	31.7	0.0	35	0.3	423
23	Mung, mature seeds, sprouted, canned, drained solids (Beans,)	12	1.40	0.8	14	0.43	9	32	27	140	0.28	0.157	0.073		0.6	0.3		13.4	0
24	Egg, goose, whole, fresh, raw	185	13.87	0.0	60	3.64	16	208	210	138	1.33	0.062	0.038		36.9	0.0		0.4	852
25	Burbot, cooked, dry heat (Fish,)	115	24.76	0.0	64	1.15	41	256	518	124	0.97	0.256	0.897		16.2	0.0			77
26	Egg, whole, cooked, hard-boiled	155	12.58	0.0	50	1.19	10	172	126	124	1.05	0.013	0.026	4.8	30.8	0.0		0.3	424
27	Swamp cabbage, cooked, boiled, drained, without salt	20	2.08	1.9	54	1.32	30	42	284	122	0.16	0.021	0.143		0.9	16.0			0
28	Squirrel, cooked, roasted (Game meat,)	173	30.77	0.0	3	6.81	28	211	352	119	1.78	0.148	0.032		15.1	0.0	0	1.4	121
29	Roe, mixed species, cooked, dry heat (Fish,)	204	28.62	0.0	28	0.77	26	515	283	117	1.28	0.128	0.013		51.7	16.4			479
30	Butterfish, cooked, dry heat (Fish,)	187	22.15	0.0	28	0.64	32	308	481	114	0.99	0.069	0.019		46.8	0.0			83
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
31	Clam, mixed species, cooked, moist heat (Mollusks,)	148	25.55	0.0	92	27.96	18	338	628	112	2.73	0.688	1.000		64.0	22.1			67
32	Waxgourd, (chinese preserving melon), raw	13	0.40	2.9	19	0.40	10	19	6	111	0.61	0.023	0.058		0.2	13.0			0
33	Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt	14	0.40	1.0	18	0.38	10	17	5	107	0.59	0.022	0.056		0.2	10.5		2.8	0
34	Mollusks, oyster, Pacific, raw	81	9.45	0.00	8	5.11	22	162	168	106	16.62	1.576	0.643		77.0	8			0
35	Coconut water (liquid from coconuts) (Nuts,)	19	0.72	1.1	24	0.29	25	20	250	105	0.10	0.040	0.142		1.0	2.4		0.0	0
36	Anchovy, european, raw (Fish,)	131	20.35	0.0	147	3.25	41	174	383	104	1.72	0.211	0.070		36.5	0.0		0.1	60
37	Watermelon seed kernels, dried (Seeds,)	557	28.33		54	7.28	515	755	648	99	10.24	0.686	1.614			0.0			0
38	Seaweed, spirulina, raw	26	5.92		12	2.79	19	11	127	98	0.20	0.597	0.186		0.7	0.9	0		0
39	Burbot, raw (Fish,)	90	19.31	0.0	50	0.90	32	200	404	97	0.76	0.200	0.700		12.6	0.0			60
40	Muskrat, cooked, roasted (Game meat,)	234	30.09	0.0	36	7.10	26	271	320	95	2.27	0.189	0.032		14.8	7.0			121
41	Artichokes, (globe or french), raw	47	3.27	5.4	44	1.28	60	90	370	94	0.49	0.231	0.256		0.2	11.7		14.8	0
42	Sisymbrium sp. seeds, whole, dried (Seeds,)	318	12.14		1633	0.11	314	6	2130	92	0.30	0.110	1.512			30.70			0
43	Celery, cooked, boiled, drained, without salt	18	0.83	1.6	42	0.42	12	25	284	91	0.14	0.036	0.106		1.0	6.1		37.8	0
44	Roe, mixed species, raw (Fish,)	143	22.32	0.0	22	0.60	20	402	221	91	1.00	0.100	0.010		40.3	16.0	484	0.2	374
45	Bass, freshwater, mixed species, cooked, dry heat (Fish,)	146	24.18	0.0	103	1.91	38	256	456	90	0.83	0.119	1.140		16.2	2.1			87
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
46	Butterfish, raw (Fish,)	146	17.28	0.0	22	0.50	25	240	375	89	0.77	0.054	0.015		36.5	0.0			65
47	Bass, striped, cooked, dry heat (Fish,)	124	22.73	0.0	19	1.08	51	254	328	88	0.51	0.040	0.019		46.8	0.0			103
48	Salmon, pink, cooked, dry heat (Fish,)	149	25.56	0.0	17	0.99	33	295	414	86	0.71	0.099	0.019		57.2	0.0			67
49	Goat, cooked, roasted (Game meat,)	143	27.10	0.0	17	3.73	0	201	405	86	5.27	0.303	0.042		11.8	0.0	0	1.2	75
50	Chervil, dried (Spices,)	237	23.20	11.3	1346	31.95	130	450	4740	83	8.80	0.440	2.100		29.3	50.0	0		0
51	Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled	273	25.38	0.0	35	2.25	19	185	275	81	6.14	0.069	0.009	22.4	21.4	0.0		3.0	82
52	Borage, raw	21	1.80		93	3.30	52	53	470	80	0.20	0.130	0.349		0.9	35.0			0
53	Mace, ground (Spices,)	475	6.71	20.2	252	13.90	163	110	463	80	2.30	2.467	1.500		2.7	21.0	0		0
54	Celery, raw	16	0.69	1.6	40	0.20	11	24	260	80	0.13	0.035	0.103	4.0	0.4	3.1		29.3	0
55	Spinach, raw	23	2.86	2.2	99	2.71	79	49	558	79	0.53	0.130	0.897		1.0	28.1	0	482.9	0
56	Raccoon, cooked, roasted (Game meat,)	255	29.20	0.0	14	7.10	30	261	398	79	2.27	0.189			18.0	0.0	0	1.7	97
57	Beets, raw	43	1.61	2.8	16	0.80	23	40	325	78	0.35	0.075	0.329		0.7	4.9		0.2	0
58	Carrots, baby, raw	35	0.64	2.9	32	0.89	10	28	237	78	0.17	0.100	0.151		0.9	2.6		9.4	0
59	Marjoram, dried (Spices,)	271	12.66	40.3	1990	82.71	346	306	1522	77	3.60	1.133	5.433		4.5	51.4	0	621.7	0
60	Allspice, ground ( Spices,)	263	6.09	21.6	661	7.06	135	113	1044	77	1.01	0.553	2.943		2.7	39.2	0		0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
61	Bluefish, cooked, dry heat (Fish,)	159	25.69	0.0	9	0.62	42	291	477	77	1.04	0.068	0.027		46.8	0.0			76
62	Beets, cooked, boiled, drained	44	1.68	2.0	16	0.79	23	38	305	77	0.35	0.074	0.326		0.7	3.6		0.2	0
63	Dandelion greens, raw	45	2.70	3.5	187	3.10	36	66	397	76	0.41	0.171	0.342		0.5	35.0		778.4	0
64	Goose, domesticated, meat only, cooked, roasted	238	28.97	0.0	14	2.87	25	309	388	76	3.17	0.276	0.024		25.5	0.0			96
65	Chicken, broilers or fryers, breast, meat only, cooked, roasted	165	31.02	0.0	15	1.04	29	228	256	74	1.00	0.049	0.017		27.6	0.0	5	0.3	85
66	Bison, ground, cooked, pan-broiled (Game meat,)	238	23.77	0.0	13	3.08	22	205	341	73	5.14	0.146	0.010		30.0	0.0			83
67	Pine nuts, pinyon, dried (Nuts,)	629	11.57	10.7	8	3.06	234	35	628	72	4.28	1.035	4.333			2.0			0
68	Bear, cooked, simmered (Game meat,)	259	32.42	0.0	5	10.73	23	170	263	71	10.27	0.148			11.2	0.0	0	1.8	98
69	Chicken, broilers or fryers, breast, meat and skin, cooked, roasted	197	29.80	0.0	14	1.07	27	2114	245	71	1.02	0.050	0.018		24.7	0.0	5	0.3	84
70	Kale, scotch, raw	42	2.80	1.7	205	3.00	88	62	450	70	0.37	0.243	0.648		0.9	130.0			0
71	Bass, fresh water, mixed species, raw (Fish,)	114	18.86	0.0	80	1.49	30	200	356	70	0.65	0.093	0.889		12.6	2.0			68
72	Goose, domesticated, meat and skin, cooked, roasted	305	25.16	0.0	13	2.83	22	270	329	70	2.62	0.264	0.023		21.8	0.0	3	5.1	91
73	Turkey, all classes, meat only, cooked, roasted	170	29.32	0.0	25	1.78	26	213	298	70	3.10	0.094	0.021		36.8	0.0	8	3.7	76
74	Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)	140	26.69	0.0	60	1.07	107	285	576	69	0.53	0.035	0.020		46.8	0.0			41
75	Moose, cooked, roasted (Game meat,)	134	29.27	0.0	6	4.22	24	176	334	69	3.68	0.079	0.009		12.8	5.0	0	1.2	78
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
76	Carrots, raw	41	0.93	2.8	33	0.30	12	35	320	69	0.24	0.045	0.143	3.2	0.1	5.9		13.2	0
77	Bass, striped, raw (Fish,)	97	17.73	0.0	15	0.84	40	198	256	69	0.40	0.031	0.015		36.5	0.0			80
78	Turkey, all classes, meat and skin, cooked, roasted	208	28.10	0.0	26	1.79	25	203	280	68	2.98	0.093	0.021	20.9	32.9	0.0	1	0.9	82
79	Fenugreek seed (Spices,)	323	23.00	24.6	176	33.53	191	296	770	67	2.50	1.110	1.228		6.3	3.0			0
80	Turnips, raw	28	0.90	1.8	30	0.30	11	27	191	67	0.27	0.085	0.134		0.7	21.0	0	0.1	0
81	Irishmoss, raw (Seaweed,)	49	1.51	1.3	72	8.90	144	157	63	67	1.95	0.149	0.370		0.7	3.0		5.0	0
82	Seaweed, irishmoss, raw	49	1.51	1.3	72	8.90	144	157	63	67	1.95	0.149	0.370		0.7	3.0	0	5.0	0
83	Duck, domesticated, meat only, cooked, roasted	201	23.48	0.0	12	2.70	20	203	252	65	2.60	0.231	0.019		22.4	0.0	4	3.8	89
84	Cabbage, chinese (pak-choi), raw	13	1.50	1.0	105	0.80	19	37	252	65	0.19	0.021	0.159		0.5	45.0		45.5	0
85	Carp, cooked, dry heat (Fish,)	162	22.86	0.0	52	1.59	38	531	427	63	1.90	0.073	0.050		16.2	1.6			84
86	Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, cooked	291	26.42	0.0	9	2.68	23	208	319	63	6.00	0.112	0.015	22.4	19.8	0.0	13	1.8	87
87	Tarragon, dried (Spices,)	295	22.77	7.4	1139	32.30	347	313	3020	62	3.90	0.677	7.967		4.4	50.0	0		0
88	Dill weed, fresh	43	3.46	2.1	208	6.59	55	66	738	61	0.91	0.146	1.264			85.0			0
89	Elk, cooked, roasted (Game meat,)	146	30.19	0.0	5	3.63	24	180	328	61	3.16	0.142	0.013		13.0	0.0			73
90	Herring eggs, Pacific, plain (Alaska Native) (Fish,)	74	9.60		19	2.70				61						0.6			40
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
91	Salmon, chinook, cooked, dry heat (Fish,)	231	25.72	0.0	28	0.91	122	371	505	60	0.56	0.053	0.019		46.8	4.1			85
92	Boar, wild, cooked, roasted (Game meat,)	160	28.30	0.0	16	1.12	27	134	396	60	3.01	0.056			13.0	0.0	0	1.4	77
93	Bluefish, raw (Fish,)	124	20.04	0.0	7	0.48	33	227	372	60	0.81	0.053	0.021		36.5	0.0			59
94	Caribou, cooked, roasted (Game meat,)	167	29.77	0.0	22	6.17	27	233	310	60	5.26	0.263	0.087		13.6	3.0	0	1.4	109
95	Beaver, cooked, roasted (Game meat,)	212	34.85	0.0	22	10.00	29	292	403	59	2.27	0.189			43.1	3.0	0	1.6	117
96	Duck, domesticated, meat and skin, cooked, roasted	337	18.99	0.0	11	2.70	16	156	204	59	1.86	0.227	0.019		20.0	0.0	3	5.1	84
97	Opossum, cooked, roasted (Game meat,)	221	30.20	0.0	17	4.64	34	278	438	58	2.28	0.189			18.2	0.0	0	1.6	129
98	Salmon, coho, wild, cooked, dry heat (Fish,)	139	23.45	0.0	45	0.61	33	322	434	58	0.56	0.071	0.019		38.0	1.4	451	0.1	55
99	Carrots, cooked, boiled, drained, without salt	35	0.76	3.0	30	0.34	10	30	235	58	0.20	0.017	0.155	47.5	0.7	3.6		13.7	0
100	Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked	238	26.36	0.0	20	1.11	24	221	341	57	3.06	0.090	0.010		42.0	0.1	38	0.0	88
101	Salmon, Atlantic, wild, cooked, dry heat (Fish,)	182	25.44	0.0	15	1.03	37	256	628	56	0.82	0.321	0.021		46.8	0.0			71
102	Parsley, raw	36	2.97	3.3	138	6.20	50	58	554	56	1.07	0.149	0.160		0.1	133.0	0	1640.0	0
103	Trout, rainbow, wild, cooked, dry heat (Fish,)	150	22.92	0.0	86	0.38	31	269	448	56	0.51	0.058	0.021		13.2	2.0			69
104	Clam, mixed species, raw (Mollusks,)	74	12.77	0.0	46	13.98	9	169	314	56	1.37	0.344	0.500		24.3	13.0	0	0.2	34
105	Buffalo, water, cooked, roasted (Game meat,)	131	26.83	0.0	15	2.12	33	220	313	56	2.54	0.178			12.0	0.0			61
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
106	Thyme, dried (Spices,)	276	9.11	37.0	1890	123.60	220	201	814	55	6.18	0.860	7.867		4.6	50.0	0	1714.5	0
107	Horse, cooked, roasted (Game meat,)	175	28.14	0.0	8	5.03	25	247	379	55	3.82	0.171	0.022		13.5	2.0			68
108	Cisco, raw (Fish,)	98	18.99	0.0	12	0.40	17	152	354	55	0.37	0.072	0.067		12.6	0.0			50
109	Deer, cooked, roasted (Game meat,)	158	30.21	0.0	7	4.47	24	226	335	54	2.75	0.300	0.046		12.9	0.0			112
110	Bison, top sirloin, separable lean only, 1" steak, cooked, broiled (Game meat,)	171	28.05	0.0	5	3.47	27	253	387	53	5.11	0.211	0.013		41.2	0.0			86
111	Horse, raw (Game meat,)	133	21.39	0.0	6	3.82	24	221	360	53	2.9	0.144	0.019		10.1	1.0			52
112	Curry powder (Spices,)	325	12.66	33.2	478	29.59	254	349	1543	52	4.05	0.815	4.289		17.1	11.4	0	99.8	0
113	Fennel, bulb, raw	31	1.24	3.1	49	0.73	17	50	414	52	0.20	0.066	0.191		0.7	12.0			0
114	Milk, indian buffalo, fluid	97	3.75	0.0	169	0.12	31	117	178	52	0.22	0.046	0.018			2.3			19
115	Pinto, mature seeds, sprouted, cooked, boiled, drained, without salt (Beans,)	22	1.86		15	0.66	18	30	98	51	0.17	0.107	0.123		0.6	6.1			0
116	Rosemary, dried (Spices,)	331	4.88	42.6	1280	29.25	220	70	955	50	3.23	0.550	1.867		4.6	61.2	0		0
117	Catfish, channel, wild, cooked, dry heat (Fish,)	105	18.47	0.0	11	0.35	28	304	419	50	0.61	0.039	0.027		14.3	0.8			72
118	Chicory roots, raw	73	1.40		41	0.80	22	61	290	50	0.33	0.077	0.233		0.7	5.0			0
119	Milk, goat, fluid	69	3.56	0.0	134	0.05	14	111	204	50	0.30	0.046	0.018		1.4	1.3	12	0.3	11
120	Carp, raw (Fish,)	127	17.83	0.0	41	1.24	29	415	333	49	1.48	0.057	0.042		12.6	1.6		0.1	66
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
121	Milk, producer, fluid, 3.7% milkfat	64	3.28	0.0	119	0.05	13	93	151	49	0.38	0.010	0.004		2.0	1.5			14
122	Seaweed, laver, raw	35	5.81	0.3	70	1.80	2	58	356	48	1.05	0.264	0.988		0.7	39.0	0	4.0	0
123	Rabbit, domesticated, composite of cuts, cooked, roasted (Game meat,)	197	29.06	0.0	19	2.27	21	263	383	47	2.27	0.189	0.032		38.5	0.0			82
124	Sesame seed kernels, dried (decorticated) (Seeds,)	631	20.45	11.6	60	6.36	345	667	370	47	6.73	1.400	1.440		34.4	0.0	0	0.0	0
125	Coriander (cilantro) leaves, raw	23	2.13	2.8	67	1.77	26	48	521	46	0.50	0.225	0.426		0.9	27.0		310.0	0
126	Purslane, raw	16	1.30		65	1.99	68	44	494	45	0.17	0.113	0.303		0.9	21.0			0
127	Chicory greens, raw	23	1.70	4.0	100	0.90	30	47	420	45	0.42	0.295	0.429		0.3	24.0		297.6	0
128	Lotus root, cooked, boiled, drained, without salt	66	1.58	3.1	26	0.90	22	78	363	45	0.33	0.217	0.220		0.6	27.4		0.1	0
129	Kale, scotch, cooked, boiled, drained, without salt	28	1.90	1.2	132	1.93	57	38	274	45	0.24	0.156	0.417		0.9	52.8			0
130	Pepper, black (Spices,)	255	10.95	26.5	437	28.86	194	173	1259	44	1.42	1.127	5.625	34.2	3.1	21.0	0	163.7	0
131	Dandelion greens, cooked, boiled, drained, without salt	33	2.00	2.9	140	1.80	24	42	232	44	0.28	0.115	0.230		0.3	18.0		551.4	0
132	Milk, sheep, fluid	108	5.98	0.0	193	0.10	18	158	137	44	0.54	0.046	0.018		1.7	4.2			27
133	Lambsquarters, raw	43	4.20	4.0	309	1.20	34	72	452	43	0.44	0.293	0.782		0.9	80.0	0		0
134	Kale, raw	50	3.30	2.0	135	1.70	34	56	447	43	0.44	0.290	0.774		0.9	120.0		817.0	0
135	Catfish, channel, wild, raw (Fish,)	95	16.38	0.0	14	0.30	23	209	358	43	0.51	0.034	0.025		12.6	0.7	500		58
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
136	Horseradish-tree, pods, raw	37	2.10	3.2	30	0.36	45	50	461	42	0.45	0.084	0.259		0.7	141.0	0		0
137	Tomatoes, orange, raw	16	1.16	0.9	5	0.47	8	29	212	42	0.14	0.062	0.088		0.4	16.0			0
138	Lotus root, raw	74	2.60	4.9	45	1.16	23	100	556	40	0.39	0.257	0.261		0.7	44.0			0
139	Turnip greens, raw	32	1.50	3.2	190	1.10	31	42	296	40	0.19	0.350	0.466		1.2	60.0		251.0	0
140	Milk, whole, 3.25% milkfat	60	3.22	0.0	113	0.03	10	91	143	40	0.40	0.011	0.003		3.7	0.0	40	0.2	10
141	Radishes, raw	16	0.68	1.6	25	0.34	10	20	233	39	0.28	0.050	0.069	6.0	0.6	14.8	0.0	1.3	0
142	Turmeric, ground (Spices,)	354	7.83	21.1	183	41.42	193	268	2525	38	4.35	0.603	7.833		4.5	25.9	0	13.4	0
143	Beechnuts, dried (Nuts,)	576	6.20		1	2.46	0	0	1017	38	0.36	0.670	1.341			15.5			0
144	Mungo beans, mature seeds, raw	341	25.21	18.3	138	7.57	267	379	983	38	3.35	0.981	1.527		8.2	0.0			0
145	Guavas, strawberry, raw	69	0.58	5.4	21	0.22	17	27	292	37						37.0			0
146	Coriander seed (Spices,)	298	12.37	41.9	709	16.32	330	409	1267	35	4.70	0.975	1.900		26.2	21.0			0
147	Paprika (Spices,)	289	14.76	37.4	177	23.59	185	345	2344	34	4.06	0.607	0.843		4.0	71.1	0	80.3	0
148	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	12	1.56	1.0	93	1.04	11	29	371	34	0.17	0.019	0.144		0.4	26.0		34.0	0
149	Broccoli raab, raw	22	3.17	2.7	108	2.14	22	73	196	33	0.77	0.042	0.395		1.0	20.2		224.0
150	Breadnuttree seeds, raw (Seeds,)	217	5.97		98	2.09	68	67	1183	31	1.13	1.444	0.178			27.4			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
151	Peppermint, fresh	70	3.75	8.0	243	5.08	80	73	569	31	1.11	0.329	1.176			31.8			0
152	Pepper, red or cayenne	318	12.01	27.2	148	7.80	152	293	2014	30	2.48	0.373	2.000		8.8	76.4	0	80.3	0
153	Mothbeans, mature seeds, raw	343	22.94		150	10.85	381	489	1191	30	1.92	0.688	1.820		8.2	4.0			0
154	Flaxseed (Seeds,)	534	18.29	27.3	255	5.73	392	642	813	30	4.34	1.220	2.482		25.4	0.6	0	4.3	0
155	Spearmint, fresh (1)	44	3.29	6.8	199	11.87	63	60	458	30	1.09	0.240	1.118			13.3			0
156	Cauliflower, raw	25	1.92	2.0	22	0.42	15	44	299	30	0.27	0.039	0.155	1.0	0.6	48.2	0	15.5	0
157	Turnip greens, cooked, boiled, drained, without salt	20	1.14	3.5		0.80	22	29	203	29	0.14	0.253	0.337		0.9	27.4		367.6	0
158	Raisins, seeded	296	2.52	6.8	28	2.59	30	75	825	28	0.18	0.302	0.267		0.6	5.4	0		0
159	Tamarinds, raw	239	2.80	5.1	74	2.80	92	113	628	28	0.10	0.086			1.3	3.5		2.8	0
160	Passion-fruit, (granadilla), purple, raw	97	2.20	10.4	12	1.60	29	68	348	28	0.10	0.086			0.6	30.0		0.7	0
161	Cabbage, red, cooked, boiled, drained, without salt	29	1.51	2.6	42	0.66	17	33	262	28	0.25	0.054	0.223		2.3	34.4		47.6	0
162	Cabbage, savoy, raw	27	2.00	3.1	35	0.40	28	42	230	28	0.27	0.062	0.180		0.9	31.0		68.8	0
163	Lettuce, green leaf, raw	15	1.36	1.3	36	0.86	13	29	194	28	0.18	0.029	0.250		0.6	18.0		173.6	0
164	Chestnuts, european, boiled and steamed (Nuts,)	131	2.00		46	1.73	54	99	715	27	0.25	0.472	0.854			26.7			0
165	Arugula, raw	25	2.58	1.6	160	1.46	47	52	369	27	0.47	0.076	0.321		0.3	15.0		108.6	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
166	Broccoli, flower clusters, raw	28	2.98		48	0.88	25	66	325	27	0.40	0.045	0.229		3.0	93.2			0
167	Broccoli, leaves, raw	28	2.98		48	0.88	25	66	325	27	0.40	0.045	0.229		3.0	93.2			0
168	Cabbage, red, raw	31	1.43	2.1	45	0.80	16	30	243	27	0.22	0.017	0.243		0.6	57.0		38.2	0
169	Poppy seed (Spices,)	525	17.99	19.5	1438	9.76	347	870	719	26	7.9	1.627	6.707		13.5	1.0		0.0	0
170	Arrowroot, raw	65	4.24	1.3	6	2.22	25	98	454	26	0.63	0.121	0.174		0.7	1.9			0
171	Cranberries, wild, bush, raw (Alaska Native)	55	1.10	6.7	20	1.00		15	140	26						15.0
172	Cottonseed kernels, roasted (glandless) (Seeds,)	506	32.59	5.5	100	5.40	440	800	1350	25	6.00	1.200	2.181			9.0	0		0
173	Oregano, dried (Spices,)	265	9.00	42.5	1597	36.80	270	148	1260	25	269	0.633	4.990		4.5	2.3	0	621.7	0
174	Breadfruit seeds, raw (Seeds,)	191	7.40	5.2	36	3.67	54	175	941	25	0.90	1.148	0.142			6.6			0
175	Yellow pond lily, Wocas, dried seeds (Pacific Northwest Indians)	361	7.90	19.2	27	1.47	86	229	553	25	6.33	0.073	0.937		0.7				0
176	Brussels sprouts, raw	43	3.38	3.8	42	1.40	23	69	389	25	0.42	0.070	0.337		1.6	85.0		177.0	0
177	Mustard greens, raw	26	2.7	3.3	103	1.46	32	43	354	25	0.20	0.1447	0.480		0.9	70.0		497.3	0
178	Fava, in pod, raw (Beans,)	88	7.92		37	1.55	33	129	332	25	1.00	0.402	0.661		0.8	3.7			0
179	Lettuce, red leaf, raw	16	1.33	0.9	33	1.20	12	28	187	25	0.20	0.028	0.203		1.5	3.7		140.3
180	Savory, ground (Spices,)	272	6.73	45.7	2132	37.88	377	140	1051	24	4.30	0.847	6.100		4.6	50.0	0		0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
181	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	364	19.30	17.4	105	6.24	115	366	875	24	3.43	0.847	2.204		8.2	4.0		9.0	0
182	Cabbage, savoy, cooked, boiled, drained, without salt	24	1.80	2.8	30	0.38	24	33	184	24	0.23	0.052	0.152		0.7	17.0			0
183	Bay leaf (Spices,)	313	7.61	26.3	834	43.00	120	113	529	23	3.70	0.416	8.167		2.8	46.5	0		0
184	Cauliflower, green, raw	31	2.95	3.2	33	0.73	20	62	300	23	0.64	0.041	0.247		0.6	88.1	0	20.2	0
185	Tomatoes, yellow, raw	15	0.98	0.7	11	0.49	12	36	258	23	0.28	0.101	0.120		0.4	9.0	0		0
186	Kale, cooked, boiled, drained, without salt	28	1.90	2.0	72	0.90	18	28	228	23	0.24	0.156	0.416		0.9	41.0		817.0	0
187	Arrowhead, raw	99	5.33		10	2.57	51	174	922	22	0.28	0.171	0.360		0.7	1.1			0
188	Endive, raw	17	1.25	3.1	52	0.83	15	28	314	22	0.79	0.099	0.420		0.2	6.5		231.0	0
189	Radicchio, raw	23	1.43	0.9	19	0.57	13	40	302	22	0.62	0.341	0.138		0.9	8.0		255.2	0
190	Hyacinth beans, mature seeds, raw	344	23.90		130	5.10	283	372	1235	21	9.30	1.335	1.573		8.2	0.0			0
191	Mustard spinach, (tendergreen), raw	22	2.20	2.8	210	1.50	11	28	449	21	0.17	0.075	0.407		0.8	130.0			0
192	Radishes, oriental, raw	18	0.60	1.6	27	0.40	16	23	227	21	0.15	0.115	0.038		0.7	22.0	0	0.3	0
193	Dill seed (Spices,)	305	15.98	21.1	1516	16.33	256	277	1186	20	5.20	0.780	18.33		12.1	21.0			0
194	Amaranth leaves, raw	23	2.46		215	2.32	55	50	611	20	0.90	0.162	0.885		0.9	43.3		1140.0	0
195	Peas, mature seeds, sprouted, raw	124	8.80		36	2.26	56	165	381	20	1.05	0.272	0.438		0.6	10.4	0		0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
196	Coconut meat, raw (1) (Nuts,)	354	3.33	9.0	14	2.43	32	113	356	20	1.10	0.435	1.500		10.1	3.3		0.2	0
197	Abiyuch, raw	69	1.50	5.3	8	1.61	24	47	304	20	0.31	0.057	0.182			54.1
198	Squash, Indian, raw (Navajo)	26	0.52		9	0.17	10	12	205	20	0.07	0.017	0.027			4.5
199	Leeks, (bulb and lower leaf-portion), raw	61	1.50	1.8	59	2.10	28	35	180	20	0.12	0.120	0.481		1.0	12.0		47.0	0
200	Collards, raw	30	2.45	3.6	145	0.19	9	10	169	20	0.13	0.039	0.276		1.3	35.3		510.8	0
201	Chia seeds, dried (Seeds,)	490	15.62	37.7	631			948	160	19	3.49	0.188	2.167						0
202	French, mature seeds, raw (Beans,)	343	18.81	25.2	186	3.40	188	304	1316	18	1.90	0.440	1.200		12.9	4.6			0
203	Cardamom (Spices,)	311	10.76	28.0	383	13.97	229	178	1119	18	7.47	0.383	28.000			21.0	0		0
204	Pumpkin and squash seed kernels, roasted, without salt (Seeds,)	574	29.84	6.5	52	8.07	550	1174	788	18	7.64	1.275	4.490		9.4	1.8	0	4.5	0
205	Peanuts, all types, raw	5.67	25.80	8.5	92	4.58	168	376	705	18	3.27	1.144	1.934		7.2	0.0	0	0.0	0
206	Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	24	1.21	2.3	47	0.56	15	23	246	18	0.18	0.023	0.159		0.9	51.0			0
207	Honeydew, raw (Melon,)	36	0.54	0.8	6	0.17	10	11	228	18	0.09	0.024	0.027		0.7	18.0		2.9	0
208	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	27	0.66	1.4	21	0.34	11	14	117	18	0.20	0.035	0.109		0.3	3.5	0	0.8	0
209	Pigeon peas (red gram), mature seeds, raw	343	21.70	15.0	130	5.23	183	367	1392	17	2.76	1.057	1.791		8.2	0.0			0
210	Caraway seed (Spices,)	333	19.77	38.0	689	16.23	258	568	1351	17	5.50	0.910	1.300		12.1	21.0		0.0	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
211	Yardlong beans, mature seeds, raw	347	24.33	11.0	138	8.61	338	559	1157	17	3.50	0.879	1.590		8.2	1.6			0
212	Lima beans, immature seeds, cooked, boiled, drained, without salt	123	6.81	5.3	32	2.45	74	130	570	17	0.79	0.305	1.252		2.0	10.1		6.2	0
213	Wasabi, root, raw	109	4.80	7.8	128	1.03	69	80	568	17	1.62	0.155	0.391			41.9	0		0
214	Garlic, raw	149	6.36	2.1	181	1.70	25	153	401	17	1.16	0.299	1.672		14.2	31.2	0	1.7	0
215	Squash, winter, spaghetti, raw	31	0.64		23	0.31	12	12	108	17	0.19	0.037	0.125		0.3	2.1	0		0
216	Milk, human, mature, fluid	70	1.03	0.0	32	0.03	3	14	51	17	0.17	0.052	0.026		1.8	5.0	4	0.3	14
217	White, mature seeds, raw (Beans,)	333	23.36	15.2	240	10.44	190	301	1795	16	3.67	0.984	1.796		12.8	0.0		5.6	0
218	Anise seed ( Spices,)	337	17.60	14.6	646	36.96	170	440	1441	16	5.30	0.910	2.300		5.0	21.0			0
219	Nutmeg, ground (Spices,)	525	5.84	20.8	184	3.04	183	213	350	16	2.15	1.027	2.900		1.6	3.0	0	0.0	0
220	Radishes, white icicle, raw	14	1.10	1.4	27	0.80	9	28	280	16	0.13	0.099	0.033		0.7	29.0			0
221	Scallions or onions, spring (includes tops and bulb), raw	32	1.83	2.6	72	1.48	20	37	276	16	0.39	0.083	0.160		0.6	18.8	0	207.0	0
222	Cantaloupe, raw (Melon,)	34	0.84	0.9	9	0.21	12	15	267	16	0.18	0.041	0.041		0.4	36.7		2.5	0
223	Mustard greens, cooked, boiled, drained, without salt	15	2.26	2.0	74	0.70	15	41	202	16	0.11	0.084	0.274		0.6	25.3		299.5	0
224	Turnips, cooked, boiled, drained, without salt	22	0.71	2.0	33	0.18	9	26	177	16	0.12	0.002	0.071		0.2	11.6	0	0.1	0
225	Wheat, sprouted	198	7.49	1.1	28	2.14	82	200	169	16	1.65	0.261	1.858		42.5	2.6	0		0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
226	Collards, cooked, boiled, drained, without salt	26	2.11	2.8	140	1.16	20	30	116	16	0.23	0.038	0.436		0.5	18.2		440.0	0
227	Cashew nuts, dry roasted, without salt added (Nuts,)	574	15.31	3.0	45	6.00	260	490	5.65	16	5.60	2.22	0.826		11.7	0.0		34.7	0
228	Mung beans, mature seeds, raw	347	23.86	16.3	132	6.74	189	367	1246	15	2.68	0.941	1.035		8.2	4.8		9.0	0
229	Lupins, mature seeds, raw	371	36.17		176	4.36	198	440	1013	15	4.75	1.022	2.382		8.2	4.8	0		0
230	Peas, split, mature seeds, raw	341	24.55	25.5	55	4.43	115	366	981	15	3.01	0.866	1.391		1.6	1.8	0	14.5	0
231	Corn, sweet, white, raw	86	3.22	2.7	2	0.52	37	89	270	15	0.45	0.054	0.161		0.6	6.8	0	0.3	0
232	Corn, sweet, yellow, raw	86	3.27	2.0	2	0.52	37	89	270	15	0.46	0.054	0.163		0.6	6.8	0	0.3	0
233	Coconut milk, raw (liquid expressed from grated meat and water) (Nuts,)	230	2.29	2.2	16	1.64	37	100	263	15	0.67	0.266	0.916		6.2	2.8		0.1	0
234	Sesbania flower, raw	27	1.28		19	0.84	12	30	184	15					0.9	73.0	0		0
235	Mammy-apple, (mamey), raw	51	0.50	3.0	11	0.70	16	11	47	15	0.10	0.086			0.6	14.0			0
236	Great northern, mature seeds, raw (Beans,)	339	21.86	20.2	175	5.47	189	447	1387	14	2.31	0.837	1.423		12.9	5.3		6.0	0
237	Chestnuts, japanese, raw (Nuts,)	154	2.25		31	1.45	49	72	329	14	1.10	0.562	1.591			26.3			0
238	Soursop, raw	66	1.00	3.3	14	0.60	21	27	278	14	0.10	0.086			0.6	20.6		0.4	0
239	Pimento, canned	23	1.10	1.9	6	1.68	6	17	158	14	0.19	0.049	0.092		0.2	84.9	0	8.3	0
240	Java-plum, (jambolan), raw	60	0.72		19	0.19	15	17	79	14						14.3			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
241	Broadbeans (fava beans), mature seeds, raw	341	26.12	25.0	103	6.70	192	421	1062	13	3.14	0.824	1.626		8.2	1.4		9.0	0
242	Broadbeans (fava beans), mature seeds, raw	341	26.12	25.0	103	6.70	192	421	1062	13	3.14	0.824	1.626		8.2	1.4		9.0	0
243	Mustard seed, ground (Spices,)	508	26.08	12.2	266	9.21	370	828	738	13	6.08	0.645	2.448		208.1	7.1	0	5.4	0
244	Mountain yam, hawaii, raw	67	1.34		26	0.44	12	34	418	13	0.27	0.110	0.242		0.7	2.6	0		0
245	Ginger root, raw	80	1.82	2.0	16	0.60	43	34	415	13	0.34	0.226	0.229		0.7	5.0		0.1	0
246	Winged, mature seeds, cooked, boiled, without salt (Beans,)	147	10.62		142	4.33	54	153	280	13	1.44	0.773	1.199		2.9	0.0			0
247	Pepper, banana, raw	27	1.66	3.4	14	0.46	17	32	256	13	0.25	0.094	0.100		0.3	82.7		9.5	0
248	Small white, mature seeds, raw (Beans,)	336	21.11	24.9	173	7.73	183	445	1542	12	2.81	0.635	1.278		12.8	0.0			0
249	Yellow, mature seeds, raw (Beans,)	345	22.00	25.1	166	7.01	222	488	1042	12	2.83	0.639	1.286		12.8	0.0			0
250	Raisins, golden seedless	302	3.39	4.0	53	1.79	35	115	746	12	0.32	0.363	0.308		0.7	3.2	0	3.5	0
251	Cashew nuts, raw (1) (Nuts,)	553	18.22	3.3	37	6.68	292	593	660	12	5.78	2.195	1.655		19.9	0.5		34.1	0
252	Shallots, raw	72	2.50		37	1.20	21	60	334	12	0.40	0.088	0.292		1.2	8.0	0		0
253	Sapodilla, raw	830	0.44	5.3	21	0.80	12	12	193	12	0.10	0.086			0.6	14.7			0
254	Sage, ground (Spices,)	315	10.63	40.3	1652	28.12	428	91	1070	11	4.70	0.757	3.133		3.7	32.4	0	1714.5	0
255	Raisins, seedless	299	3.07	3.7	50	1.88	32	101	749	11	0.22	0.318	0.299	233.9	6	2.3	0	3.5	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
256	Balsam-pear (bitter gourd), leafy tips, raw	30	5.30		84	2.04	85	99	608	11	0.30	0.201	0.536		0.9	88.0			0
257	Taro, raw	112	1.50	4.1	43	0.55	33	84	591	11	0.23	0.172	0.383		0.7	4.5	0	1.0	0
258	Sesame seeds, whole, dried (Seeds,)	573	17.73	11.8	975	14.55	351	629	468	11	7.75	4.082	2.460		34.4	0.0	0	0.0	0
259	Pumpkin leaves, raw	19	3.15		39	2.22	38	104	436	11	0.20	0.133	0.355		0.9	11.0	0		0
260	Lentils, sprouted, raw	106	8.96		25	3.21	37	173	322	11	1.51	0.352	0.506		0.6	16.5			0
261	Buckwheat groats, roasted, dry	346	11.73	10.3	17	2.47	221	319	320	11	2.42	0.624	1.618		8.4	0.0	0		0
262	Banana (Melon,) (Navajo)	21	0.84	0.3	13	0.21	10	9	140	11	0.14	0.035	0.036		0.4	8.1		4.9
263	Sesbania flower, cooked, steamed, without salt	22	1.14		22	0.56	12	21	107	11					0.7	37.0	0		0
264	Pistachio nuts, dry roasted, without salt added (Nuts,)	571	21.35	10.3	110	4.20	120	485	1042	10	2.30	1.325	1.275		9.3	2.3		13.2	0
265	Mushrooms, portabella, grilled	35	4.27	2.2	4	0.56	15	150	521	10	0.73	0.499	0.075		17.7	0.0		0.0	0
266	Cinnamon, ground (Spices,)	247	3.99	53.1	1002	8.32	60	64	431	10	1.83	0.339	17.466		3.1	3.8	0	31.2	0
267	Parsnips, raw	75	1.20	4.9	36	0.59	29	71	375	10	0.59	0.120	0.560		1.8	17.0	0	22.5	0
268	Parsnips, cooked, boiled, drained, without salt	71	1.32	3.6	37	0.58	29	69	367	10	0.26	0.138	0.294		1.7	13.0	0	1.0	0
269	Soybeans, mature seeds, sprouted, cooked, steamed	81	8.47	0.8	59	1.31	60	135	355	10	1.04	0.330	0.710		0.6	8.3	0	70.6	0
270	Sapotes, (marmalade plum), raw	134	2.12	2.6	39	1.00	30	28	344	10						20.0			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
271	Mothbeans, mature seeds, cooked, boiled, without salt	117	7.81		3	3.14	104	150	304	10	0.59	0.164	0.527		2.8	1.0			0
272	Mulberries, raw	43	1.44	1.7	39	1.85	18	38	194	10	0.12	0.060			0.6	36.4		7.8	0
273	Kumquats, raw	71	1.88	6.5	62	0.86	20	19	186	10	0.17	0.095	0.135		0.0	43.9		0.0	0
274	Lettuce, iceberg (includes crisphead types), raw	14	0.90	1.2	18	0.41	7	20	141	10	0.15	0.025	0.125		0.1	2.8		24.1	0
275	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	31	0.81	1.0	30	1.10	14	17	87	10	0.06	0.062	0.247		0.5	4.2		25.4	0
276	Yam, raw	118	1.53	4.1	17	0.54	21	55	816	9	0.24	0.178	0.397		0.7	17.1	0	2.3	0
277	Sunflower seed kernels, dried (Seeds,)	584	20.78	8.6	78	5.25	325	660	645	9	5.00	1.800	1.950		53.0	1.4	0	0.0	0
278	Horseradish-tree, leafy tips, cooked, boiled, drained, without salt	60	5.27	2.0	151	2.32	151	67	344	9	0.49	0.086	0.868		0.9	31.0	0	108.0	0
279	Horseradish-tree leafy tips, raw	64	9.40	2.0	185	4.00	147	112	337	9	0.60	0.105	1.063		0.9	51.7	0		0
280	Peppers, hot chili, red, raw	40	1.87	1.5	14	1.03	23	43	322	9	0.26	0.129	0.187		0.5	143.7		14.0	0
281	Barley, pearled, raw	352	9.91	15.6	29	2.50	79	221	280	9	2.13	0.42	1.322		37.7	0.0	0	2.2	0
282	Sugar-apples, (sweetsop), raw	94	2.06	4.4	24	0.60	21	32	247	9	0.10	0.086			0.6	36.3			0
283	Sugar-apples, (sweetsop), raw	94	2.06	4.4	24	0.60	21	32	247	9	0.10	0.086			0.6	36.3			0
284	Seaweed, agar, raw	26	0.54	0.5	54	1.86	67	5	226	9	0.58	0.061	0.373		0.7	0.0	0	2.3	0
285	Casaba, raw (Melon,)	28	1.11	0.9	11	0.34	11	5	182	9	0.07	0.060	0.035		0.4	21.8		2.5	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
286	Casaba, raw (Melons,)	28	1.11	0.9	11	0.34	11	5	182	9	0.07	0.060	0.035		0.4	21.8		2.5	0
287	Currants, zante, dried	283	4.08	6.8	86	3.26	41	125	892	8	0.66	0.468	0.469		0.7	4.7		3.3	0
288	Adzuki, mature seeds, cooked, boiled, without salt (Beans,)	128	7.52	7.3	28	2.00	52	168	532	8	1.77	0.298	0.573		1.2	0.0			0
289	Avocados, raw, California	167	1.96	6.8	13	0.61	29	54	507	8	0.68	0.170	0.149		0.4	8.8		21.0	0
290	Lima beans, immature seeds, raw	113	6.84	4.9	34	3.14	58	136	467	8	0.78	0.318	1.215		1.8	23.4		5.6	0
291	Pumpkin leaves, cooked, boiled, drained, without salt	21	2.72	2.7	43	3.20	38	79	438	8	0.20	0.133	0.355		0.9	1.0	0	108.00	0
292	Spelt, uncooked	338	14.57	10.7	27	4.44	136	401	388	8	3.28	0.511	2.983		11.7	0.0		3.6	0
293	Squash, winter, hubbard, cooked, baked, without salt	50	2.48		17	0.47	22	23	358	8	0.15	0.045	0.170		0.6	9.5	0		0
294	Okra, raw	31	2.00	3.2	81	0.80	57	63	303	8	0.60	0.094	0.990		0.7	21.1	0	53.0	0
295	Squash, summer, zucchini, includes skin, raw	17	1.21	1.0	16	0.37	18	38	261	8	0.32	0.053	0.177		0.2	17.9	0	4.3	0
296	Lettuce, cos or romaine, raw	17	1.23	2.1	33	0.97	14	30	247	8	0.23	0.048	0.155		0.4	24.0		102.5	0
297	Cabbage, cooked, boiled, drained, without salt	23	1.27	1.9	48	0.17	15	33	196	8	0.20	0.017	0.205	1.0	0.6	37.5		108.7	0
298	Onions, sweet, raw	32	0.80	0.9	20	0.26	9	27	119	8	0.13	0.056	0.076		0.5	4.8	0	0.3	0
299	Pumpkin and squash seed kernels, dried (Seeds,)	559	30.23	6.0	46	8.82	592	1233	809	7	7.81	1.343	4.543		9.4	1.9	0	7.3	0
300	Butterbur, (fuki), raw	14	0.39		103	0.10	14	12	655	7	0.16	0.103	0.274		0.9	31.5			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
301	Lentils, pink, raw	345	24.95	10.8	41	7.56	72	294	578	7	3.90	1.303	1.417		8.2	1.7			0
302	Ginkgo nuts, raw (Nuts,)	182	4.32		2	1.00	27	124	510	7	0.34	0.274	0.113			15.0			0
303	Wild rice, raw	357	14.73	6.2	21	1.96	177	433	427	7	5.96	0.524	1.329		2.8	0.0	0	1.9	0
304	Peppers, hot chili, green, raw	40	2.00	1.5	18	1.20	25	46	340	7	0.30	0.174	0.237		0.5	242.5		14.3	0
305	Hyacinth beans, mature seeds, cooked, boiled, without salt	117	8.14		40	4.58	82	120	337	7	2.85	0.341	0.482		2.8	0.			0
306	Squash, winter, hubbard, raw	40	2.00		14	0.40	19	21	320	7	0.13	0.064	0.179		0.5	11.0	0		0
307	Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	164	8.86	7.6	49	2.89	48	168	291	7	1.53	0.352	1.030		3.7	1.3		4.0	0
308	Kidney, mature seeds, sprouted, cooked, boiled, drained, without salt	33	4.83		19	0.89	23	38	194	7	0.44	0.174	0.199		0.6	35.6			0
309	Quinoa, cooked	120	4.40	2.8	17	1.49	64	152	172	7	1.09	0.192	0.631		2.8	0.0			0
310	Acerola, (west indian cherry), raw	32	0.40	1.1	12	0.20	18	11	146	7	0.10	0.086			0.6	1677.6			0
311	Cranberry (roman), mature seeds, raw (Beans,)	335	23.03	24.7	127	5	156	372	1332	6	3.63	0.794	0.920		12.7	0.0			0
312	Lentils, raw	353	25.80	30.5	56	7.54	122	451	955	6	4.78	0.519	1.330		8.3	4.4		5.0	0
313	Peanuts, all types, dry-roasted, without salt	585	23.68	8.0	54	2.26	176	358	658	6	3.31	0.671	2.083		7.5	0.0	0	0.0	0
314	White, mature seeds, cooked, boiled, without salt (Beans,)	139	9.73	6.3	90	3.70	63	113	561	6	1.38	0.287	0.636		1.3	0.0		3.5	0
315	Mushrooms, portabella, grilled	26	2.50	1.5	8	0.60	11	130	484	6	0.60	0.400	0.142		11.0	0.0		0.0	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
316	Mushrooms, brown, Italian, or Crimini, raw	27	2.50	0.6	18	0.40	9	120	448	6	1.10	0.500	0.142		26.0	0.0		0.0	0
317	Kamut, uncooked	337	14.70	9.1	24	4.41	134	386	446	6	3.68	0.522	2.860		69.3			1.8
318	French, mature seeds, cooked, boiled, without salt (Beans,)	129	7.05	9.4	63	1.08	56	102	370	6	0.64	0.115	0.382		1.2	1.2			0
319	Elderberries, raw	73	0.66	7.0	38	1.60	5	39	280	6	0.11	0.061			0.6	36.0			0
320	Small white, mature seeds, raw (Beans,)	31	1.82	3.4	37	1.04	25	38	209	6	0.24	0.069	0.214		0.6	16.3			0
321	Snap, green, raw (Beans,)	31	1.82	3.4	37	1.04	25	38	209	6	0.24	0.069	0.214	19.0	0.6	16.3		14.4	0
322	Roselle, raw	49	0.96		215	1.48	51	37	208	6						12.0			0
323	Kamut, cooked	146	6.45	3.9	10	2.01	56	177	202	6	1.77	0.248	1.215						0
324	Amaranth grain, cooked	102	3.80	2.1	47	2.10	65	148	135	6	0.86	0.149	0.854		5.5
325	Okra, cooked, boiled, drained, without salt	22	1.87	2.5	77	0.28	36	32	135	6	0.43	0.085	0.294		0.4	16.3	0	40.0	0
326	Pumpkin flowers, cooked, boiled, drained, without salt	15	1.09	0.9	37	0.88	25	34	106	6	0.10	0.100			0.7	5.0	0	0.0	0
327	Radish seeds, sprouted, raw	43	3.81		51	0.86	44	113	86	6	0.56	0.120	0.260		0.6	28.9	0		0
328	Alfalfa seeds, sprouted, raw	23	3.99	1.9	32	0.96	27	70	79	6	0.92	0.157	0.188		0.6	8.2		30.5	0
329	Blueberries, wild, raw (Alaska Native)	61	1.22	2.6	13	0.37	7	29	75	6	0.20	0.030	2.000			18.3	0
330	Black, mature seeds, raw (Beans,)	341	21.60	15.2	123	5.02	171	352	1483	5	3.65	0.841	1.060		3.2	0.0	0	5.6	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
331	Adzuki, mature seeds, raw (Beans,)	329	19.87	12.7	66	4.98	127	381	1254	5	5.04	1.094	1.730		3.1	0.0			0
332	Mustard seed, yellow	469	24.94	14.7	521	9.98	298	841	682	5	5.70	0.410	1.767		133.6	3.0		5.4	0
333	Quinoa, uncooked	368	14.12	7.0	47	4.57	197	457	563	5	3.10	0.590	2.033		8.5		0	0.0	0
334	Pigeonpeas, immature seeds, raw	136	7.20	5.1	42	1.60	68	127	552	5	1.04	0.134	0.574		1.5	39.0		24.0	0
335	Chokecherries, raw, pitted (Northern Plains Indians)	162	3.04	20.0	60	0.69	27	67	379	5	0.33	0.186	0.417			5.5		21.1
336	Macadamia nuts, raw (1) (Nuts,)	718	7.91	8.6	85	3.69	130	188	368	5	1.30	0.756	4.131		3.6	1.2			0
337	Triticale	336	13.05		37	2.57	130	358	332	5	3.45	0.457	3.210			0.0	0		0
338	Yellow, mature seeds, cooked, boiled, without salt (Beans,)	144	9.16	10.4	62	2.48	74	183	325	5	1.06	0.186	0.455		1.3	1.8			0
339	Mushrooms, white, raw	22	3.09	1.0	3	0.50	9	86	318	5	0.52	0.318	0.047		9.3	2.1	18	0.0	0
340	Yardlong beans, mature seeds, cooked, boiled, without salt	118	8.29	3.8	42	2.64	98	181	315	5	1.08	0.225	0.487		2.8	0.4			0
341	Burdock root, raw	72	1.53	3.3	41	0.80	38	51	308	5	0.33	0.077	0.232		0.7	3.0		1.6	0
342	Balsam-pear (bitter gourd), pods, raw	17	1.00	2.8	19	0.43	17	31	296	5	0.80	0.034	0.089		0.2	84.0			0
343	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	110	7.60	5.4	36	1.50	43	125	268	5	1.01	0.259	0.421		2.6	0.3		2.9	0
344	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	110	7.60	5.4	36	1.50	43	125	268	5	1.01	0.259	0.421		2.6	0.3		2.9	0
345	Lettuce, butterhead (includes boston and bibb types), raw	13	1.35	1.1	35	1.24	13	33	238	5	0.20	0.016	0.179		0.6	3.7		102.3	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
346	Tomatoes, red, ripe, raw, year round average	18	0.88	1.2	10	0.27	11	24	237	5	0.17	0.059	0.114	2.3	0.0	12.7	0	7.9	0
347	Prickly pears, raw	41	0.73	3.6	56	0.30	85	24	220	5	0.12	0.080			0.6	14.0			0
348	Millet, raw	378	11.02	8.5	8	3.01	114	285	195	5	1.68	0.750	1.632		2.7	0.0	0	0.9	0
349	Pumpkin flowers, raw	15	1.03		39	0.70	24	49	173	5					0.7	28.0	0		0
350	Spelt, cooked	127	5.50	3.9	10	1.67	49	150	143	5	1.25	0.215	1.091		4.0	0.0			0
351	Chestnuts, japanese, boiled and steamed (Nuts,)	56	0.82		11	0.53	18	26	119	5	0.40	0.204	0.576			9.5			0
352	Rice, brown, long-grain, cooked	111	2.58	1.8	10	0.42	43	83	43	5	0.63	0.100	0.905		9.8	0.0	0	0.6	0
353	Bamboo shoots, raw	27	2.60	2.2	13	0.50	3	59	533	4	1.10	0.190	0.262		0.8	4.0		0.0	0
354	Amaranth, uncooked	371	13.56	6.7	159	7.61	248	557	508	4	2.87	0.525	3.333		18.7	4.2	0	0.0	0
355	Plantains, raw	122	1.30	2.3	3	0.60	37	34	499	4	0.14	0.081			1.5	18.4		0.7	0
356	Squash, winter, acorn, cooked, baked, without salt	56	1.12	4.4	44	0.93	43	45	437	4	0.17	0.086	0.242		0.7	10.8	0		0
357	Cowpeas (blackeyes), immature seeds, raw	90	2.95	5.0	126	1.10	51	53	431	4	1.01	0.130	0.560		2.30	2.5	0		0
358	Jerusalem-artichokes, raw	73	2.00	1.6	14	3.40	17	78	429	4	0.12	0.140	0.060		0.7	4.0		0.1	0
359	Macadamia nuts, dry roasted, without salt added (Nuts,)	718	7.79	8.0	70	2.65	118	198	363	4	1.29	0.570	3.036		11.7	0.7		0.0	0
360	Burdock root, cooked, boiled, drained, without salt	88	2.09	1.8	49	0.77	39	93	360	4	0.38	0.089	0.270		0.9	2.6		2.0	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
361	Squash, winter, butternut, raw	45	1.00	2.0	48	0.70	34	33	352	4	0.15	0.072	0.202		0.5	21.0	0	1.1	0
362	Coconut cream, raw (liquid expressed from grated meat) (Nuts,)	330	3.63	2.2	11	2.28	28	122	325	4	0.96	0.378	1.304			2.8			0
363	Basil, fresh	23	3.15	1.6	177	3.17	64	56	295	4	0.81	0.385	1.148		0.3	18.0		414.8	0
364	Squash, winter, butternut, cooked, baked, without salt	40	0.90	1.97	41	0.60	29	27	284	4	0.13	0.065	0.172		0.5	15.1	0	1.0	0
365	Winged beans, immature seeds, cooked, boiled, drained, without salt	38	5.31		61	1.09	30	25	274	4	0.28	0.037	0.158		1.1	9.8			0
366	Cherimoya, raw	74	1.65	2.3	8	0.30	16	26	269	4	0.18	0.073	0.083			11.5			0
367	Winged beans, immature seeds, raw	49	6.95		84	1.50	34	37	223	4	0.39	0.051	0.218		1.5	18.3			0
368	Peppers, sweet, red, raw	31	0.99	2.1	7	0.43	12	26	211	4	0.25	0.017	0.112		0.1	127.7		4.9	0
369	Quinces, raw	57	0.40	1.9	11	0.70	8	17	197	4	0.04	0.130			0.6	15.0
370	Raspberries, wild (Northern Plains Indians)	62	1.12	7.5	36	0.64	26	41	175	4	0.47	0.097	0.368			26.4	0	6.6
371	Yambean (jicama), raw	38	0.72	4.9	12	0.60	12	18	150	4	0.16	0.048	0.060		0.7	20.2	0	0.3	0
372	Onions, raw	40	1.10	1.7	23	0.21	10	29	146	4	0.17	0.039	0.129	1.1	0.5	7.4	0	0.4	0
373	Rowal, raw	111	2.30	6.2	15	2.20	32	52	131	4	0.43	1.060	0.155			25.8
374	Mushrooms, shiitake, cooked, without salt	56	1.56	2.1	3	0.44	14	29	117	4	1.33	0.896	0.204		24.8	0.3		0.0	0
375	Sunflower seed kernels, dry roasted, without salt (Seeds,)	582	19.33	11.1	70	3.80	129	1155	850	3	5.29	1.830	2.110		79.3	1.4	0	2.7	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
376	Safflower seed kernels, dried (Seeds,)	517	16.18		78	4.9	353	644	687	3	5.05	1.747	2.014			0.0			0
377	Brazilnuts, dried, unblanched (Nuts,)	656	14.32	7.5	160	2.43	376	725	659	3	4.06	1.743	1.223		1917.0	0.7		0.00	0
378	Taro leaves, raw	42	4.98	3.7	107	2.25	45	60	648	3	0.41	0.270	0.714		0.9	52.0	0	108.6	0
379	Pilinuts-canarytree, dried (Nuts,)	719	10.80		145	3.53	302	575	507	3	2.97	0.958	2.313			0.6			0
380	Chestnuts, chinese, raw (Nuts,)	224	4.20		18	1.41	84	96	447	3	0.87	0.363	1.601			36.0			0
381	Mushrooms, enoki, raw	44	2.56	2.7	1	1.09	16	109	368	3	0.61	0.091	0.079		2.2	0.0		0.0	0
382	Squash, winter, acorn, raw	40	0.80	1.5	33	0.70	32	36	347	3	0.13	0.065	0.167		0.5	11.0	0		0
383	Kiwi fruit, (chinese gooseberries), fresh, raw	61	1.14	3.0	34	0.31	17	34	312	3	0.14	0.130	0.098		0.2	92.7		40.3	0
384	Jackfruit, raw	94	1.47	1.6	34	0.60	37	36	303	3	0.42	0.187	0.197		0.6	6.7			0
385	Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	15	1.14	1.0	18	0.37	19	37	264	3	0.33	0.052	0.173		0.2	12.9	0	4.2	0
386	Carissa, (natal-plum), raw	62	0.50		11	1.31	16	7	260	3		0.210				38.0			0
387	Papayas, raw	39	0.61	1.8	24	0.10	10	5	257	3	0.07	0.016	0.011		0.6	61.8	0	2.6	0
388	Jujube, raw	79	1.20		21	0.48	10	23	250	3	0.05	0.073	0.084			69.0			0
389	Pomegranates, raw (1)	83	1.67	4.0	10	0.30	12	36	236	3	0.35	0.158	0.119		0.5	10.2	0	16.4	0
390	Peppers, sweet, green, raw	20	0.86	1.7	10	0.34	10	20	175	3	0.13	0.066	0.122	2.0	0.0	80.4		7.4	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
391	Cherries, sour, red, raw	50	1.00	1.6	16	0.32	9	15	173	3	0.10	0.104	0.112		0.0	10.0		2.1	0
392	Chestnuts, european, raw, unpeeled (Nuts,)	213	2.42	8.1	27	1.01	32	93	158	3	0.52	0.447	0.952			43.0			0
393	Feijoa, raw	49	1.24		17	0.08	9	20	155	3	0.04	0.055	0.085			20.3			0
394	Pitanga, (surinam-cherry), raw	33	0.80		9	0.20	12	11	103	3						26.3			0
395	Wild rice, cooked	101	3.99	1.8	3	0.60	32	82	101	3	1.34	0.121	0.282		0.8	0.0	0	0.5	0
396	Barley, pearled, cooked	123	2.26	3.8	11	1.33	22	54	93	3	0.82	0.105	0.259		8.6	0.0	0	0.8	0
397	Plums, dried (prunes), uncooked	240	2.18	7.1	43	0.93	41	69	732	2	0.44	0.281	0.299	4.0	0.3	0.6		59.5	0
398	Dates, deglet noor	282	2.45	8.0	39	1.02	43	62	656	2	0.29	0.206	0.262		3.0	0.4	0	2.7	0
399	Pine nuts, dried (1) (Nuts,)	673	13.69	3.7	16	5.53	251	575	597	2	6.45	1.324	8.802		0.7	0.8		53.9	0
400	Walnuts, black, dried (Nuts,)	618	24.06	6.8	61	3.12	201	513	523	2	3.37	1.360	3.896		17.0	1.7		2.7	0
401	Rye	338	10.34	15.1	24	2.63	110	332	510	2	2.65	0.367	2.577		13.9	0.0	0	5.9	0
402	Pink, mature seeds, cooked, boiled, without salt (Beans,)	149	9.06	5.3	52	2.3	65	165	508	2	0.96	0.271	0.548		1.4	0.0		3.7	0
403	Breadfruit, raw	103	1.07	4.9	17	0.54	25	30	490	2	0.12	0.084	0.060		0.6	29.0		0.5	0
404	Beans, small white, mature seeds, cooked, boiled, without salt	142	8.97	10.4	73	2.84	68	169	463	2	1.09	0.149	0.510		1.3	0.0			0
405	Walnuts, english (1) (Nuts,)	654	15.23	6.7	98	291	158	346	441	2	3.09	1.586	3.414		4.9	1.3		2.7	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
406	Durian, raw or frozen	147	1.47	3.8	6	0.43	30	39	436	2	0.28	0.207	0.325			19.7			0
407	Wheat, soft white	340	10.69	12.7	34	5.37	90	402	435	2	3.46	0.426	3.406			0.0	0	1.9	0
408	Oats	389	16.89	10.6	54	4.72	177	523	429	2	3.97	0.626	4.916			0.0			0
409	Guavas, common, raw	68	2.55	5.4	18	0.26	22	40	417	2	0.23	0.230	0.150		0.6	228.3		2.6	0
410	Wheat, soft red winter	331	10.35	12.5	27	3.21	126	493	397	2	2.63	0.450	4.391			0.0	0		0
411	Great northern, mature seeds, cooked, boiled, without salt (Beans,)	118	8.33	7.0	68	2.13	50	165	391	2	0.88	0.247	0.518		4.1	1.3			0
412	Avocados, raw, Florida	120	2.23	5.6	10	0.17	24	40	351	2	0.40	0.311	0.095			17.4			0
413	Currants, european black, raw	63	1.40		55	1.54	24	59	322	2	0.27	0.086	0.256			181.0			0
414	Chestnuts, chinese, boiled and steamed (Nuts,)	153	2.88		12	0.97	58	66	306	2	0.60	0.249	1.097			24.7			0
415	Squash, summer, all varieties, raw	16	1.21	1.1	15	0.35	17	38	262	2	0.29	0.051	0.175		0.2	17.0	0	3.0	0
416	Eggplant, raw	24	1.01	3.4	9	0.24	14	25	230	2	0.16	0.082	0.250		0.3	2.2		3.5	0
417	Squash, summer, crookneck and straightneck, raw	19	1.01	1.0	21	0.44	20	32	222	2	0.29	0.092	0.172		0.2	19.3	0	3.2	0
418	Peppers, sweet, yellow, raw	27	1.00	0.9	11	0.46	12	24	212	2	0.17	0.107	0.117		0.3	183.5			0
419	Chicory, witloof, raw	17	0.90	3.1	19	0.24	10	26	211	2	0.16	0.051	0.100		0.2	2.8			0
420	Asparagus, raw	20	2.20	2.1	24	2.14	14	52	202	2	0.54	0.189	0.158		2.3	5.6		41.6	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
421	Grapes, red or green (European type, such as Thompson seedless), raw	69	0.72	0.9	10	0.36	7	20	191	2	0.07	0.127	0.071	7.8	0.1	10.8		14.6	0
422	Grapes, american type (slip skin), raw	67	0.63	0.9	14	0.29	5	10	191	2	0.04	0.040	0.718		0.1	4.0		14.6	0
423	Tangerines, (mandarin oranges), raw	53	0.81	1.8	37	0.15	12	20	166	2	0.07	0.042	0.039		0.1	26.7	0	0.0	0
424	Mangos, raw	65	0.51	1.8	10	0.13	9	11	156	2	0.04	0.110	0.027		0.6	27.7		4.2	0
425	Cucumber, with peel, raw	15	0.65	0.5	16	0.28	13	24	147	2	0.20	0.041	0.079	1.3	0.3	2.8		16.4	0
426	Lemons, raw, without peel	29	1.10	2.8	26	0.60	8	16	138	2	0.06	0.037	0.030		0.4	53.0		0.0	0
427	Cucumber, peeled, raw	12	0.59	0.7	14	0.22	12	21	136	2	0.17	0.071	0.073	1.3	0.1	3.2		7.2	0
428	Carambola, (starfruit), raw	31	1.04	2.8	3	0.08	10	12	133	2	0.12	0.137	0.037		0.6	34.4		0.0	0
429	Chayote, fruit, raw	19	0.82	1.7	17	0.34	12	18	125	2	0.74	0.123	0.189		0.2	7.7	0	4.1	0
430	Limes, raw	30	0.70	2.8	33	0.60	6	18	102	2	0.11	0.065	0.008		0.4	29.1	0	0.6	0
431	Cranberries, raw	46	0.39	4.6	8	0.25	6	13	85	2	0.10	0.061	0.360		0.1	13.3		5.1	0
432	Millet, cooked	119	3.51	1.3	3	0.63	44	100	62	2	0.91	0.161	0.272		0.9	0.0	0	0.3	0
433	Pistachio nuts, raw (1) (Nuts,)	557	20.61	10.3	107	4.15	121	490	1025	1	2.20	1.300	1.200		7.0	5.0			0
434	Almonds, dry roasted, without salt added (Nuts,)	597	22.09	11.8	266	4.51	286	489	746	1	3.54	1.170	2.620		2.8	0.0		0.0	0
435	Almonds (1,2) (Nuts,)	575	21.22	12.2	264	3.72	268	484	705	1	3.08	0.996	2.285		2.5	0.0		0.0	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
436	Dates, medjool	277	1.81	6.7	64	0.90	54	62	696	1	0.44	0.362	0.296			0.0	0	2.7
437	Buckwheat	343	13.25	10.0	18	2.20	231	347	460	1	2.40	1.100	1.300		8.3	0.0	0		0
438	Hickorynuts, dried (Nuts,)	657	12.72	6.4	61	2.12	173	336	436	1	4.31	0.738	4.610		8.1	2.0			0
439	Pinto, mature seeds, cooked, boiled, without salt (Beans,)	143	9.01	9.0	46	2.09	50	147	436	1	0.98	0.219	0.453	2.2	6.2	0.8		3.5	0
440	Pecans, dry roasted, without salt added (Nuts,)	710	9.50	9.4	72	2.80	132	293	424	1	5.07	1.167	3.933		4.0	0.7			0
441	Butternuts, dried (Nuts,)	612	24.90	4.7	53	4.02	237	446	421	1	3.13	0.450	6.560		17.2	3.2			0
442	Kidney, all types, mature seeds, cooked, boiled, without salt (Beans,)	127	8.67	6.4	35	2.22	42	138	405	1	1.00	0.216	0.430		1.1	1.2		8.4	0
443	Cranberry (roman), mature seeds, cooked, boiled, without salt (Beans,)	136	9.34	10.0	50	2.09	50	135	387	1	1.14	0.231	0.370		1.3	0.0			0
444	Custard-apple, (bullock's-heart), raw	101	1.70	2.4	30	0.71	18	21	382	1						19.2			0
445	Fiddlehead ferns, raw	34	4.55		32	1.31	34	101	370	1	0.83	0.320	0.510			26.6			0
446	Lotus seeds, raw (Seeds,)	89	4.13		44	0.95	56	168	367	1	0.28	0.094	0.621			0.0			0
447	Bananas, raw	89	1.09	2.6	5	0.26	27	22	358	1	0.15	0.078	0.270	2.2	1.0	8.7		0.5	0
448	Black, mature seeds, cooked, boiled, without salt (Beans,)	132	8.86		27	2.10	70	140	355	1	1.12	0.209	0.444		1.2	0.0			0
449	Pumpkin, raw	26	1.00	0.5	21	0.80	12	44	340	1	0.32	0.127	0.125		0.3	9.0	0	1.1	0
450	Persimmons, native, raw	127	0.80		27	2.50		26	310	1						66.0			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
451	Currants, red and white, raw	56	1.40	4.3	33	1.00	13	44	275	1	0.23	0.107	0.186		0.6	41.0		11.0	0
452	Tomatillos, raw	32	0.96	1.9	7	0.62	20	39	268	1	0.22	0.079	0.153		0.5	11.7	0	10.1	0
453	Loquats, raw	47	0.43	1.7	16	0.28	13	27	266	1	0.05	0.040	0.148		0.6	1.0			0
454	Apricots, raw	48	1.40	2.0	13	0.39	10	23	259	1	0.20	0.078	0.077		0.1	10.0		3.3	0
455	Figs, raw	74	0.75	2.9	35	0.37	17	14	232	1	0.15	0.070	0.128		0.2	2.0		4.7	0
456	Pummelo, raw (1)	38	0.76	1.0	4	0.11	6	17	216	1	0.08	0.048	0.017			61.0			0
457	Peppers, jalapeno, raw	30	1.35	2.80	10	0.70	19	31	215	1	0.23	0.133	0.250		0.3	44.3		9.7	0
458	Mushrooms, Maitake, Raw	37	1.94	2.7	1	0.30	10	74	204	1	0.75	0.252	0.059		2.2	0.0		0.0	0
459	Peppers, hungarian, raw	29	0.80		12	0.46	16	29	202	1	0.30	0.115	0.204		0.3	92.9			0
460	Gooseberries, raw	44	0.88	4.3	25	0.31	10	27	198	1	0.12	0.070	0.144		0.6	27.7			0
461	Crabapples, raw	76	0.40		18	0.36	7	15	194	1		0.067	0.115			8.0			0
462	Squash, summer, all varieties, cooked, boiled, drained, without salt	20	0.91	1.4	27	0.36	24	39	192	1	0.39	0.103	0.213		0.2	5.5	0	3.5	0
463	Squash, summer, scallop, raw	18	1.20		19	0.40	23	36	182	1	0.29	0.102	0.157		0.2	18.0	0		0
464	Clementines, raw	47	0.85	1.7	30	0.14	10	21	177	1	0.06	0.043	0.023		0.1	48.8		0.0
465	Litchis, raw	66	0.83	1.3	5	0.31	10	31	171	1	0.07	0.148	0.055		0.6	71.5		0.4	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
466	Oranges, raw, navels	49	0.91	2.2	43	0.13	11	23	166	1	0.08	0.039	0.029		0.0	59.1		0.0	0
467	Blackberries, raw	43	1.39	5.3	29	0.62	20	22	162	1	0.53	0.165	0.646		0.4	21.0	0	19.8	0
468	Persimmons, japanese, raw	70	0.58	3.6	8	0.15	9	17	161	1	0.11	0.113	0.355		0.6	7.5		2.6	0
469	Strawberries, raw	32	0.67	2.0	16	0.41	13	24	153	1	0.14	0.048	0.386	4.4	0.4	58.8		2.2	0
470	Raspberries, raw	52	1.20	6.5	25	0.69	22	29	151	1	0.42	0.090	0.670		0.2	26.2		7.8	0
471	Grapefruit, raw, pink and red, California and Arizona	37	0.50			10.08	9	12	147	1	0.07	0.032	0.020			38.1			0
472	Pineapple, raw, traditional varieties (1)	45	0.55		13	0.25	12	9	125	1	0.08	0.081	1.593		0.0	16.9	0	0.7
473	Eggplant, cooked, boiled, drained, without salt	35	0.83	2.25	6	0.25	11	15	123	1	0.12	0.059	0.113		0.1	1.3		2.9	0
474	Pears, raw	58	0.38	3.1	9	0.17	7	11	119	1	0.10	0.082	0.049	2.2	0.1	4.2	0	4.5	0
475	Watermelon, raw	30	0.61	0.4	7	0.24	10	11	112	1	0.10	0.042	0.038	1.5	0.4	8.1		0.1	0
476	Pineapple, raw, extra sweet variety (1)	51	0.53	1.4	13	0.28	12	8	108	1	0.12	0.113	0.818		0.1	56.4	0	0.7
477	Rice, brown, medium	112	2.32	1.8	10	0.53	44	77	79	1	0.62	0.081	1.097			0.0	0		0
478	Blueberries, raw	57	0.74	2.4	6	0.28	6	12	77	1	0.16	0.057	0.336		0.1	9.7		19.3	0
479	Oheloberries, raw	280	0.38		7	0.09	6	10	38	1						6.0			0
480	Rice, white, long-grain, regular, cooked	130	2.69	0.4	10	1.20	12	43	35	1	0.49	0.069	0.472	41.1	7.5	0.0	0	0.0	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
481	Tapioca, pearl, dry	358	0.19	0.9	20	1.58	1	7	11	1	0.12	0.020	0.110		0.8	0.0	0	0.0	0
482	Hazelnuts or filberts, dry roasted, without salt added (Nuts,)	646	15.03	9.4	123	4.38	173	310	755	0	2.50	1.750	5.550		4.1	3.8			0
483	Hazelnuts or filberts (1) (Nuts,)	628	14.95	9.7	114	4.70	163	290	680	0	2.45	1.725	6.175		24.	6.3		14.2	0
484	Acorns, raw (Nuts,)	387	6.15		41	0.79	62	79	539	0	0.51	0.621	1.337			0.0			0
485	Pecans (1)	691	9.17	9.6	70	2.53	121	277	410	0	4.53	1.200	4.500	10.0	3.8	1.1		3.5	0
486	Navy, mature seeds, cooked, boiled, without salt (Beans,)	140	8.23	10.5	69	2.36	53	144	389	0	1.03	0.210	0.527	2.2	2.9	0.9		0.6
487	Longans, raw	60	1.31	1.1	1	0.13	10	21	266	0	0.05	0.169	0.052			84.0			0
488	Cherries, sweet, raw	63	1.06	2.1	13	0.36	11	21	222	0	0.07	0.060	0.070	2.0	0.0	7.0		2.1	0
489	Nectarines, raw	44	10.06	1.7	6	0.28	9	26	201	0	0.17	0.086	0.054		0.0	5.4		2.2	0
490	Peaches, raw	39	0.91	1.5	6	0.25	9	20	190	0	0.17	0.068	0.061	4.0	0.1	6.6		2.6	0
491	Plums, raw	46	0.70	1.4	6	0.17	7	16	157	0	0.10	0.057	0.052	2.0	0.0	9.5	0	6.4	0
492	Rose-apples, raw	25	0.60		29	0.07	5	8	123	0	0.06	0.016	0.029			22.3			0
493	Pears, asian, raw	42	0.50	3.6	4	0.00	8	11	121	0	0.02	0.050	0.060		0.1	3.8	0	4.5	0
494	Rice, white, medium-grain, cooked	130	2.38	0.3	3	1.49	13	37	29	0	0.42	0.038	0.377		7.5	0.0	0		0
495	Mouse nuts, roots (Alaska Native)	81	3.90		22			175								16.0
496	Mouse nuts, seedlings (Alaska Native)	104	7.30		17			150								8.0
497	Groundcherries, (cape-gooseberries or poha), raw	53	1.90		9	1.00		40								11.0			0
498	Sea cucumber, yane (Alaska Native)	56	13.00		30	0.60
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg

**Alphabetical List of Whole Foods and their Nutrients**
A-Blueberries	Bluefish-Cashew	Catfish-Crabapples	Cranberries-Goose	Gooseberries-Lettuce
Lima-Mustard	Navy-Pineapple	Pink-Safflower	Saffron-Strawberries	Sugar-apples-Yellow

**Lists of Whole Foods Based on Nutrient Content**
Beta-sitosterol	Betaine	Calcium	Campesterol	Carbohydrate
Carotene alpha	Carotene beta	Cholesterol	Choline	Copper
Cryptoxanthin beta	Energy - kcal	Energy - kj	Fatty acids monounsaturated	Fatty acids polyunsaturated
Fatty acids saturated	Fiber	Fluoride	Folate	Folic Acid
Fructose	Galactose	Glucose	Iron	Lactose
Lutein zeaxanthin	Lycopene	Magnesium	Maltose	Manganese
Niacin	Pantothenic acid	Phosphorus	Phytoserols	Potassium
Protein	Protein as Percentage	Retinol	Riboflavin	Selenium
Sodium	Starch	Stigmasterol	Sucrose	Sugars - total
Thiamin	Total lipids	Vitamin K	Vitamin A	Vitamin A RAE
Vitamin B-6	Vitamin B-12	Vitamin C	Vitamin D	Vitamin E alpha-tocopherol
Water	Zinc

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