The Ultimate Nutrition Tables!

This is an extensive alphabetical list primarily made up of minimally processed whole foods. We attempt to get to the basics, so you may make
informed choices. Because of the size of this table, it was broken up into groups of approximately 50 foods, totaling almost 500. All food samples are 100 gram servings (the equivalent of 3.53 ounces).

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

Tables sorted in order of the quantity of individual nutrients found in this table are linked from our main page HERE!

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

	Food	Water g	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Ash g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch 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	Thiamin Mg	Riboflavin mg	Niacin mg	Pantothenic acid mg	Vitamin B-6 mg	Folate, total mcg	Folic acid mcg	Choline, total Mg	Betaine mg	Vitamin B-12 mcg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg	Alcohol, ethyl g	Caffeine mg	Theobromine
401	Saffron (Spices,)	11.90	310	1298	11.43	5.85	5.45	65.37	3.9									111	11.10	264	252	1724	148	1.09	0.328	28.408		5.6	80.8	0.115	0.267	1.460		1.010	93	0			0.00	27	0				530				0		1.586	0.429	2.067	0					0.0	0	0
402	Sage, ground (Spices,)	7.96	315	1317	10.63	12.75	7.95	60.73	40.3	1.71								1652	28.12	428	91	1070	11	4.70	0.757	3.133		3.7	32.4	0.754	0.336	5.720	2.690	2690	274	0	43.6		0.00	295	0	3485	0	109	5900	0	1895	7.48	0	1714.5	7.030	1.870	1.760	0				244	0.0	0	0
403	Salmon, Atlantic, wild, cooked, dry heat (Fish,)	59.62	182	761	25.44	8.13	3.26	0.00	0.0									15	1.03	37	256	628	56	0.82	0.321	0.021		46.8	0.0	0.275	0.487	10.077	1.920	0.944	29	0			3.05	13	13				44						1.257	2.697	3.256	71
404	Salmon, chinook, cooked, dry heat (Fish,)	65.60	231	967	25.72	13.38	1.76	0.00	0.0									28	0.91	122	371	505	60	0.56	0.053	0.019		46.8	4.1	0.044	0.154	10.045	0.865	0.462	35	0			2.87	149	149				496						3.214	5.742	2.662	85
405	Salmon, coho, wild, cooked, dry heat (Fish,)	71.50	139	582	23.45	4.30	1.30	0.00	0.0	0.00								45	0.61	33	322	434	58	0.56	0.071	0.019		38.0	1.4	0.075	0.140	7.950	0.810	0.568	13	0	72.0		5.00	51	51	0	0	0	169	0	0	0.92	451	0.1	1.054	1.581	1.273	55					0.0	0	0
	Food	Water g	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Ash g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch 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	Thiamin Mg	Riboflavin mg	Niacin mg	Pantothenic acid mg	Vitamin B-6 mg	Folate, total mcg	Folic acid mcg	Choline, total Mg	Betaine mg	Vitamin B-12 mcg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg	Alcohol, ethyl g	Caffeine mg	Theobromine
406	Salmon, pink, cooked, dry heat (Fish,)	69.68	149	623	25.56	4.42	1.56	0.00	0.0									17	0.99	33	295	414	86	0.71	0.099	0.019		57.2	0.0	0.196	0.073	8.526	0.865	0.231	5	0			3.46	41	41				136						0.715	1.197	1.733	67
407	Sapodilla, raw	78.00	830	347	0.44	1.10	0.50	19.96	5.3									21	0.80	12	12	193	12	0.10	0.086			0.6	14.7	0.000	0.020	0.200	0.252	0.037	14	0			0.00	3	0				60						0.194	0.521	0.011	0					0.0
408	Sapotes, (marmalade plum), raw	62.43	134	561	2.12	0.60	1.10	33.76	2.6									39	1.00	30	28	344	10						20.0	0.010	0.020	1.800							0.00	21	0				410									0
409	Savory, ground (Spices,)	9.00	272	1138	6.73	5.91	9.63	68.73	45.7									2132	37.88	377	140	1051	24	4.30	0.847	6.100		4.6	50.0	0.366		4.080		1.810					0.00	257	0				5130				0		3.260			0				31
410	Scallions or onions, spring (includes tops and bulb), raw	89.83	32	135	1.83	0.19	0.81	7.34	2.6	2.33								72	1.48	20	37	276	16	0.39	0.083	0.160		0.6	18.8	0.055	0.080	0.525	0.075	0.061	64	0	5.7		0.00	50	0	598	0	0	997	0	1137	0.55	0	207.0	0.032	0.027	0.074	0					0.0	0	0
411	Sea cucumber, yane (Alaska Native)	80.70	56	233	13.00	0.40	2.80	0.00										30	0.60											0.050	0.940	3.200								0
412	Seaweed, agar, raw	91.32	26	109	0.54	0.03	1.36	6.75	0.5	0.28								54	1.86	67	5	226	9	0.58	0.061	0.373		0.7	0.0	0.005	0.022	0.055	0.302	0.032	85	0	6.0		0.00	0	0	0	0	0	0	0	0	0.87	0	2.3	0.006	0.003	0.010	0					0.0	0	0
413	Seaweed, irishmoss, raw	81.34	49	205	1.51	0.16	4.70	12.29	1.3	0.61								72	8.90	144	157	63	67	1.95	0.149	0.370		0.7	3.0	0.015	0.466	0.593	0.176	0.069	182	0	12.9		0.00	6	0	71	0	0	118	0	0	0.87	0	5.0	0.033	0.015	0.055	0					0.0	0	0
414	Seaweed, kelp, raw	81.58	43	180	1.68	0.56	6.61	9.57	1.3	0.60								168	2.85	121	42	89	233	1.23	0.130	0.200		0.7	3.0	0.050	0.150	0.470	0.642	0.002	180	0	12.8		0.00	6	0	70	0	0	116	0	0	0.87	0	66.0	0.247	0.098	0.047	0					0.0	0	0
415	Seaweed, laver, raw	85.03	35	146	5.81	0.28	3.77	5.11	0.3	0.49								70	1.80	2	58	356	48	1.05	0.264	0.988		0.7	39.0	0.098	0.446	1.470	0.521	0.159	146	0	10.4		0.00	260	0	3121	0	0	5202	0	0	1.00	0	4.0	0.061	0.025	0.110	0					0.0	0	0
416	Seaweed, spirulina, raw	90.67	26	109	5.92	0.39	0.60	2.42										12	2.79	19	11	127	98	0.20	0.597	0.186		0.7	0.9	0.222	0.342	1.196	0.325	0.034	9	0			0.00	3	0				56				0		0.135	0.034	0.106	0
417	Seaweed, wakame, raw	79.99	45	188	3.03	0.64	7.20	9.14	0.5	0.65								150	2.18	107	80	50	872	0.38	0.284	1.400		0.7	3.0	0.060	0.230	1.600	0.697	0.002	196	0	13.9		0.00	18	0	216	0	0	360	0	0	1.00	0	5.3	0.130	0.58	0.218	0					0.0	0	0
418	Sesame seed kernels, dried (decorticated) (Seeds,)	3.75	631	2640	20.45	61.21	2.86	11.73	11.6	0.48	0.31	0.10	0.07	0.00	0.00	0.00		60	6.36	345	667	370	47	6.73	1.400	1.440		34.4	0.0	0.699	0.090	5.800	0.290	0.400	115	0	25.6	0.4	0.00	3	0	40	0	0	66	0	0	1.68	0	0.0	9.055	23.924	25.491	0					0.0	0	0
419	Sesame seeds, whole, dried (Seeds,)	4.69	573	2397	17.73	49.67	4.45	23.45	11.8	0.30								975	14.55	351	629	468	11	7.75	4.082	2.460		34.4	0.0	0.791	0.247	4.515	0.050	0.790	97	0	25.6		0.00	0	0	5	0	0	9	0	0	0.25	0	0.0	6.957	18.759	21.773	0					0.0	0	0
420	Sesbania flower, cooked, steamed, without salt	93.30	22	92	1.14	0.05	0.28	5.23										22	0.56	12	21	107	11					0.7	37.0	0.048	0.043	0.250			57	0			0.00	0	0				0				0					0
	Food	Water g	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Ash g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch 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	Thiamin Mg	Riboflavin mg	Niacin mg	Pantothenic acid mg	Vitamin B-6 mg	Folate, total mcg	Folic acid mcg	Choline, total Mg	Betaine mg	Vitamin B-12 mcg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg	Alcohol, ethyl g	Caffeine mg	Theobromine
421	Sesbania flower, raw	91.58	27	113	1.28	0.04	0.38	6.73										19	0.84	12	30	184	15					0.9	73.0	0.083	0.081	0.430			102	0			0.00	0	0				0				0					0
422	Shallots, raw	79.8	72	302	2.50	0.10	0.80											37	1.20	21	60	334	12	0.40	0.088	0.292		1.2	8.0	0.060	0.020	0.200	0.290	0.345	34	0				60	0				1190				0		0.017	0.014	0.039	0				5
423	Shellie, canned, solids and liquids (Beans,)	90.69	30	126	1.76	0.19	1.17	6.19	3.4	0.63								29	0.99	15	30	109	334	0.27	0.080	0.382		2.1	3.1	0.032	0.054	0.205	0.133	0.049	18	0	13.2		0.00	11	0	137	0	0	228	0	331	0.03		8.0	0.023	0.014	0.110	0					0.0	0	0
424	Sisymbrium sp. seeds, whole, dried (Seeds,)	6.10	318	1331	12.14	4.60	18.90	58.26										1633	0.11	314	6	2130	92	0.30	0.110	1.512			30.70	0.191	0.423	16.825	0.997	0.778	95	0			0.00	3	0				63						0.902	1.486	2.023	0
425	Small white, mature seeds, raw (Beans,)	11.71	336	1406	21.11	1.18	3.75	62.25	24.9									173	7.73	183	445	1542	12	2.81	0.635	1.278		12.8	0.0	0.743	0.207	1.342	0.729	0.439	386	0			0.00	0	0				0						0.304	0.102	0.507	0
426	Small white, mature seeds, raw (Beans,)	90.27	31	130	1.82	0.12	0.66	7.14	3.4									37	1.04	25	38	209	6	0.24	0.069	0.214		0.6	16.3	0.084	0.105	0.752	0.094	0.074	37	0			0.00	5	0				108						0.026	0.005	0.059	0
427	Snap, green, raw (Beans,)	90.27	31	129	1.82	0.12	0.66	7.13	3.4	1.40								37	1.04	25	38	209	6	0.24	0.069	0.214	19.0	0.6	16.3	0.084	0.105	0.752	0.094	0.074	37	0	15.3	0.1	0.00	35	0	379	69	0	690	0	640	0.41		14.4	0.026	0.005	0.059	0					0.0	0	0
428	Soursop, raw	81.16	66	276	1.00	0.30	0.70	16.84	3.3	13.54								14	0.60	21	27	278	14	0.10	0.086			0.6	20.6	0.070	0.050	0.900	0.253	0.059	14	0	7.6		0.00	0	0	1	0	0	2	0	0	0.08		0.4	0.051	0.090	0.069	0					0.0	0	0
429	Soybeans, mature seeds, sprouted, cooked, steamed	79.45	81	339	8.47	4.45	1.10	6.53	0.8	0.52								59	1.31	60	135	355	10	1.04	0.330	0.710		0.6	8.3	0.205	0.053	1.092	0.743	0.105	80	0	41.2		0.00	2	0	12	12	12	40	0	0	0.21	0	70.6	0.617	1.009	2.513	0					0.0	0	0
430	Spearmint, fresh (1)	85.55	44	184	3.29	0.73	2.03	8.41	6.8									199	11.87	63	60	458	30	1.09	0.240	1.118			13.3	0.078	0.175	0.948	0.250	0.158	105	0			0.00	203	0				4054						0.191	0.025	0.394	0				10
431	Spelt, cooked	66.56	127	530	5.50	0.85	0.65	26.44	3.9								19.57	10	1.67	49	150	143	5	1.25	0.215	1.091		4.0	0.0	0.103	0.030	2.570		0.080	13	0			0.00	0	0				4									0
432	Spelt, uncooked	11.02	338	1414	14.57	2.43	1.78	70.19	10.7	6.82	0.59	0.84	0.24	0.00	5.15	0.00	53.92	27	4.44	136	401	388	8	3.28	0.511	2.983		11.7	0.0	0.364	0.113	6.843	1.068	0.230	45	0			0.00	0	0	5	0	0	10	0	169	0.79		3.6	0.406	0.445	1.258	0
433	Spinach, raw	91.40	23	97	2.86	0.39	1.72	3.63	2.2	0.42	0.07	0.11	0.15	0.00	0.00	0.10		99	2.71	79	49	558	79	0.53	0.130	0.897		1.0	28.1	0.078	0.189	0.724	0.065	0.195	194	0	19.3	102.6	0.00	469	0	5626	0	0	9377	0	12198	2.03	0	482.9	0.063	0.010	0.165	0				9	0.0	0	0
434	Squash, Indian, raw (Navajo)	93.35	26	111	0.52	0.20	0.29	5.64		3.54	0.77	1.21	1.56	0.00	0.00	0.0	0.00	9	0.17	10	12	205	20	0.07	0.017	0.027			4.5	0.020	0.020	0.170	0.110	0.058	22	22												0.00
435	Squash, summer, all varieties, cooked, boiled, drained, without salt	93.70	20	84	0.91	0.31	0.77	4.31	1.4	2.59								27	0.36	24	39	192	1	0.39	0.103	0.213		0.2	5.5	0.044	0.041	0.513	0.137	0.065	20	0	7.9		0.00	11	0	127	0	0	212	0	2249	0.14	0	3.5	0.064	0.023	0.131	0					0.0	0	0
	Food	Water g	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Ash g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch 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	Thiamin Mg	Riboflavin mg	Niacin mg	Pantothenic acid mg	Vitamin B-6 mg	Folate, total mcg	Folic acid mcg	Choline, total Mg	Betaine mg	Vitamin B-12 mcg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg	Alcohol, ethyl g	Caffeine mg	Theobromine
436	Squash, summer, all varieties, raw	94.64	16	69	1.21	0.18	0.62	3.35	1.1	2.20	0.03	0.75	0.95					15	0.35	17	38	262	2	0.29	0.051	0.175		0.2	17.0	0.048	0.142	0.487	0.155	0.218	29	0	6.7		0.00	10	0	120	0	0	200	0	2125	0.12	0	3.0	0.044	0.016	0.089	0					0.0	0	0
437	Squash, summer, crookneck and straightneck, raw	94.28	19	78	1.01	0.27	0.56	3.88	1.0	3.53	0.07	1.51	1.94	0.00	0.00	0.00	0.00	21	0.44	20	32	222	2	0.29	0.092	0.172		0.2	19.3	0.051	0.041	0.448	0.160	0.104	19	0	7.1		0.00	8	0	90	0	0	150	0	290	0.13	0	3.2	0.093	0.013	0.082	0					0.0	0	0
438	Squash, summer, scallop, raw	94.18	18	75	1.20	0.20	0.58	3.84										19	0.40	23	36	182	1	0.29	0.102	0.157		0.2	18.0	0.070	0.030	0.600	0.102	0.109	30	0			0.00	6	0				110				0		0.041	0.015	0.084	0
439	Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	95.22	15	64	1.14	0.36	0.59	2.69	1.0	2.97	0.36	0.96	1.65	0.00	0.00	0.00	0.00	18	0.37	19	37	264	3	0.33	0.052	0.173		0.2	12.9	0.035	0.024	0.510	0.288	0.080	28	0	9.4	0.3	0.00	56	0	670	0	0	1117	0	1150	0.12	0	4.2	0.072	0.029	0.151	0					0.0	0	0
440	Squash, summer, zucchini, includes skin, raw	94.79	17	70	1.21	0.32	0.58	3.11	1.0	2.50	0.05	1.07	1.38	0.00	0.00	0.00	0.00	16	0.37	18	38	261	8	0.32	0.053	0.177		0.2	17.9	0.045	0.094	0.451	0.204	0.163	24	0	9.5		0.00	10	0	120	0	0	200	0	2125	0.12	0	4.3	0.084	0.011	0.091	0					0.0	0	0
441	Squash, winter, acorn, cooked, baked, without salt	82.90	56	234	1.12	0.14	1.26	14.58	4.4									44	0.93	43	45	437	4	0.17	0.086	0.242		0.7	10.8	0.167	0.013	0.881	0.504	0.194	19	0			0.00	21	0				428				0		0.029	0.010	0.059	0
442	Squash, winter, acorn, raw	87.78	40	167	0.80	0.10	0.90	10.42	1.5									33	0.70	32	36	347	3	0.13	0.065	0.167		0.5	11.0	0.140	0.010	0.700	0.400	0.154	17	0			0.00	18	0	220	0	0	367	0	38		0		0.021	0.007	0.042	0
443	Squash, winter, butternut, cooked, baked, without salt	87.80	40	169	0.90	0.09	0.72	10.49	1.97									41	0.60	29	27	284	4	0.13	0.065	0.172		0.5	15.1	0.072	0.017	0.969	0.359	0.124	19	0			0.00	558	0	4570	1130	3116	11155	0	0	1.29	0	1.0	0.019	0.007	0.038	0
444	Squash, winter, butternut, raw	86.41	45	188	1.00	0.10	0.80	11.69	2.0	2.20	0.22	0.99	0.99	0.00	0.00	0.00		48	0.70	34	33	352	4	0.15	0.072	0.202		0.5	21.0	0.100	0.020	1.200	0.400	0.154	27	0			0.00	532	0	4226	834	3471	10630	0	0	1.44	0	1.1	0.021	0.007	0.042	0					0.0	0	0
445	Squash, winter, hubbard, cooked, baked, without salt	85.10	50	209	2.48	0.62	0.99	10.81										17	0.47	22	23	358	8	0.15	0.045	0.170		0.6	9.5	0.074	0.047	0.558	0.447	0.172	16	0			0.00	302	0				6035				0		0.128	0.046	0.260	0
446	Squash, winter, hubbard, raw	88.00	40	168	2.00	0.50	0.80	8.70										14	0.40	19	21	320	7	0.13	0.064	0.179		0.5	11.0	0.070	0.040	0.500	0.400	0.154	16	0			0.00	68	0	820	0		1367	0			0		0.103	0.036	0.211	0
447	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	92.30	27	113	0.66	0.26	0.32	6.46	1.4	2.53								21	0.34	11	14	117	18	0.20	0.035	0.109		0.3	3.5	0.038	0.022	0.810	0.355	0.099	8	0	7.5		0.00	6	0	59	15	0	110	0	0	0.12	0	0.8	0.062	0.022	0.126	0					0.0	0	0
448	Squash, winter, spaghetti, raw	91.60	31	130	0.64	0.57	0.28	6.91										23	0.31	12	12	108	17	0.19	0.037	0.125		0.3	2.1	0.037	0.018	0.950	0.360	0.101	12	0			0.00	3	0				50				0		0.117	0.042	0.239	0
449	Squirrel, cooked, roasted (Game meat,)	62.07	173	724	30.77	4.69	1.68	0.00	0.0	0.00								3	6.81	28	211	352	119	1.78	0.148	0.032		15.1	0.0	0.060	0.290	4.640	0.930	0.370	9	0	122.9	16.2	6.51	0	0	0	0	0	0	0	0	0.40	0	1.4	0.850	1.330	1.460	121					0.0	0	0
450	Strawberries, raw	90.95	32	136	0.67	0.30	0.40	7.68	2.0	4.89	0.47	1.99	2.44	0.00	0.00	0.00	0.04	16	0.41	13	24	153	1	0.14	0.048	0.386	4.4	0.4	58.8	0.024	0.022	0.386	0.125	0.047	24	0	5.7	0.2	0.00	1	0	7	0	0	12	0	26	0.29		2.2	0.015	0.043	0.155	0				12	0.0	0	0
	Food	Water g	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Ash g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch 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	Thiamin Mg	Riboflavin mg	Niacin mg	Pantothenic acid mg	Vitamin B-6 mg	Folate, total mcg	Folic acid mcg	Choline, total Mg	Betaine mg	Vitamin B-12 mcg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg	Alcohol, ethyl g	Caffeine mg	Theobromine

**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	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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