The Ultimate Nutrition Tables!

Vitamin A RAE

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

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

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

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

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

**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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