The Ultimate Nutrition Tables!

Calcium

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	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
2	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
3	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
4	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
5	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
6	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
7	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
8	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
9	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
10	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
11	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
12	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
13	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
14	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
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	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
17	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
18	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
19	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
20	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
21	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
22	Chia seeds, dried (Seeds,)	490	15.62	37.7	631			948	160	19	3.49	0.188	2.167						0
23	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
24	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
25	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
26	Cardamom (Spices,)	311	10.76	28.0	383	13.97	229	178	1119	18	7.47	0.383	28.000			21.0	0		0
27	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
28	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
29	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
30	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
	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	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
32	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
33	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
34	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
35	Peppermint, fresh	70	3.75	8.0	243	5.08	80	73	569	31	1.11	0.329	1.176			31.8			0
36	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
37	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
38	Roselle, raw	49	0.96		215	1.48	51	37	208	6						12.0			0
39	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
40	Dill weed, fresh	43	3.46	2.1	208	6.59	55	66	738	61	0.91	0.146	1.264			85.0			0
41	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
42	Spearmint, fresh (1)	44	3.29	6.8	199	11.87	63	60	458	30	1.09	0.240	1.118			13.3			0
43	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
44	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
45	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
	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	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
47	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
48	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
49	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
50	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
51	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
52	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
53	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
54	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
55	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
56	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
57	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
58	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
59	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
60	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
61	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
62	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
63	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
64	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
65	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
66	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
67	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
68	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
69	Pilinuts-canarytree, dried (Nuts,)	719	10.80		145	3.53	302	575	507	3	2.97	0.958	2.313			0.6			0
70	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
71	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
72	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
73	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
74	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
75	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
	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	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
77	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
78	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
79	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
80	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
81	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
82	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
83	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
84	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
85	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
86	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
87	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
88	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
89	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
90	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
	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	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
92	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
93	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
94	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
95	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
96	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
97	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
98	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
99	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
100	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
	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
101	Butterbur, (fuki), raw	14	0.39		103	0.10	14	12	655	7	0.16	0.103	0.274		0.9	31.5			0
102	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
103	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
104	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
105	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
106	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
107	Breadnuttree seeds, raw (Seeds,)	217	5.97		98	2.09	68	67	1183	31	1.13	1.444	0.178			27.4			0
108	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
109	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
110	Borage, raw	21	1.80		93	3.30	52	53	470	80	0.20	0.130	0.349		0.9	35.0			0
111	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
112	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
113	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
114	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
115	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
	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
116	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
117	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
118	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
119	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
120	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
121	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
122	Safflower seed kernels, dried (Seeds,)	517	16.18		78	4.9	353	644	687	3	5.05	1.747	2.014			0.0			0
123	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
124	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
125	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
126	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
127	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
128	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
129	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
130	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
	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
131	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
132	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
133	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
134	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
135	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
136	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
137	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
138	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
139	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
140	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
141	Purslane, raw	16	1.30		65	1.99	68	44	494	45	0.17	0.113	0.303		0.9	21.0			0
142	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
143	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
144	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
145	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
	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
146	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
147	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
148	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
149	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
150	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
151	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
152	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
153	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
154	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
155	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
156	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
157	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
158	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
159	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
160	Prickly pears, raw	41	0.73	3.6	56	0.30	85	24	220	5	0.12	0.080			0.6	14.0			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
161	Currants, european black, raw	63	1.40		55	1.54	24	59	322	2	0.27	0.086	0.256			181.0			0
162	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
163	Oats	389	16.89	10.6	54	4.72	177	523	429	2	3.97	0.626	4.916			0.0			0
164	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
165	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
166	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
167	Watermelon seed kernels, dried (Seeds,)	557	28.33		54	7.28	515	755	648	99	10.24	0.686	1.614			0.0			0
168	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
169	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
170	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
171	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
172	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
173	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
174	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
175	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
	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
176	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
177	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
178	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
179	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
180	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
181	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
182	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
183	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
184	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
185	Broccoli, leaves, raw	28	2.98		48	0.88	25	66	325	27	0.40	0.045	0.229		3.0	93.2			0
186	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
187	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
188	Amaranth grain, cooked	102	3.80	2.1	47	2.10	65	148	135	6	0.86	0.149	0.854		5.5
189	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
190	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
	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
191	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
192	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
193	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
194	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
195	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
196	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
197	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
198	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
199	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
200	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
	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
201	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
202	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
203	Lotus seeds, raw (Seeds,)	89	4.13		44	0.95	56	168	367	1	0.28	0.094	0.621			0.0			0
204	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
205	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
206	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
207	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
208	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
209	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
210	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
211	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
212	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
213	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
214	Acorns, raw (Nuts,)	387	6.15		41	0.79	62	79	539	0	0.51	0.621	1.337			0.0			0
215	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
	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
216	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
217	Chicory roots, raw	73	1.40		41	0.80	22	61	290	50	0.33	0.077	0.233		0.7	5.0			0
218	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
219	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
220	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
221	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
222	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
223	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
224	Pumpkin flowers, raw	15	1.03		39	0.70	24	49	173	5					0.7	28.0	0		0
225	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
226	Sapotes, (marmalade plum), raw	134	2.12	2.6	39	1.00	30	28	344	10						20.0			0
227	Elderberries, raw	73	0.66	7.0	38	1.60	5	39	280	6	0.11	0.061			0.6	36.0			0
228	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
229	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
230	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
	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
231	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
232	Shallots, raw	72	2.50		37	1.20	21	60	334	12	0.40	0.088	0.292		1.2	8.0	0		0
233	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
234	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
235	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
236	Triticale	336	13.05		37	2.57	130	358	332	5	3.45	0.457	3.210			0.0	0		0
237	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
238	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
239	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
240	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
241	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
242	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
243	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
244	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
245	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
	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
246	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
247	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
248	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
249	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
250	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
251	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
252	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
253	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
254	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
255	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
256	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
257	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
258	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
259	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
260	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
	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
261	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
262	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
263	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
264	Fiddlehead ferns, raw	34	4.55		32	1.31	34	101	370	1	0.83	0.320	0.510			26.6			0
265	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
266	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
267	Chestnuts, japanese, raw (Nuts,)	154	2.25		31	1.45	49	72	329	14	1.10	0.562	1.591			26.3			0
268	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
269	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
270	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
271	Custard-apple, (bullock's-heart), raw	101	1.70	2.4	30	0.71	18	21	382	1						19.2			0
272	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
273	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
274	Sea cucumber, yane (Alaska Native)	56	13.00		30	0.60
275	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
	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
276	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
277	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
278	Rose-apples, raw	25	0.60		29	0.07	5	8	123	0	0.06	0.016	0.029			22.3			0
279	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
280	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
281	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
282	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
283	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
284	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
285	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
286	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
287	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
288	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
289	Persimmons, native, raw	127	0.80		27	2.50		26	310	1						66.0			0
290	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
	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
291	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
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, 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
294	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
295	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
296	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
297	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
298	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
299	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
300	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
	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, sprouted, raw	106	8.96		25	3.21	37	173	322	11	1.51	0.352	0.506		0.6	16.5			0
302	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
303	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
304	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
305	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
306	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
307	Kamut, uncooked	337	14.70	9.1	24	4.41	134	386	446	6	3.68	0.522	2.860		69.3			1.8
308	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
309	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
310	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
311	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
312	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
313	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
314	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
315	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
	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	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
317	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
318	Mouse nuts, roots (Alaska Native)	81	3.90		22			175								16.0
319	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
320	Sesbania flower, cooked, steamed, without salt	22	1.14		22	0.56	12	21	107	11					0.7	37.0	0		0
321	Guavas, strawberry, raw	69	0.58	5.4	21	0.22	17	27	292	37						37.0			0
322	Jujube, raw	79	1.20		21	0.48	10	23	250	3	0.05	0.073	0.084			69.0			0
323	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
324	Sapodilla, raw	830	0.44	5.3	21	0.80	12	12	193	12	0.10	0.086			0.6	14.7			0
325	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
326	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
327	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
328	Cranberries, wild, bush, raw (Alaska Native)	55	1.10	6.7	20	1.00		15	140	26						15.0
329	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
330	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
	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	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
332	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
333	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
334	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
335	Herring eggs, Pacific, plain (Alaska Native) (Fish,)	74	9.60		19	2.70				61						0.6			40
336	Java-plum, (jambolan), raw	60	0.72		19	0.19	15	17	79	14						14.3			0
337	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
338	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
339	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
340	Sesbania flower, raw	27	1.28		19	0.84	12	30	184	15					0.9	73.0	0		0
341	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
342	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
343	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
344	Chestnuts, chinese, raw (Nuts,)	224	4.20		18	1.41	84	96	447	3	0.87	0.363	1.601			36.0			0
345	Crabapples, raw	76	0.40		18	0.36	7	15	194	1		0.067	0.115			8.0			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
346	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
347	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
348	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
349	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
350	Pinon Nuts, roasted (Navajo)	541	7.41	43.4	18	3.53	152	345	458	310	2.89	0.654	1.740			0.0
351	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
352	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
353	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
354	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
355	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
356	Feijoa, raw	49	1.24		17	0.08	9	20	155	3	0.04	0.055	0.085			20.3			0
357	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
358	Mouse nuts, seedlings (Alaska Native)	104	7.30		17			150								8.0
359	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
360	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
	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	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
362	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
363	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
364	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
365	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
366	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
367	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
368	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
369	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
370	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
371	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
372	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
373	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
374	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
375	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
	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	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
377	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
378	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
379	Rowal, raw	111	2.30	6.2	15	2.20	32	52	131	4	0.43	1.060	0.155			25.8
380	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
381	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
382	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
383	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
384	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
385	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
386	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
387	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
388	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
389	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
390	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
	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	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
392	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
393	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
394	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
395	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
396	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
397	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
398	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
399	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
400	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
	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
401	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
402	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
403	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
404	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
405	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
406	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
407	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
408	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
409	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
410	Peppers, hungarian, raw	29	0.80		12	0.46	16	29	202	1	0.30	0.115	0.204		0.3	92.9			0
411	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
412	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
413	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
414	Carissa, (natal-plum), raw	62	0.50		11	1.31	16	7	260	3		0.210				38.0			0
415	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
416	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
417	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
418	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
419	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
420	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
421	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
422	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
423	Quinces, raw	57	0.40	1.9	11	0.70	8	17	197	4	0.04	0.130			0.6	15.0
424	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
425	Arrowhead, raw	99	5.33		10	2.57	51	174	922	22	0.28	0.171	0.360		0.7	1.1			0
426	Avocados, raw, Florida	120	2.23	5.6	10	0.17	24	40	351	2	0.40	0.311	0.095			17.4			0
427	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
428	Kamut, cooked	146	6.45	3.9	10	2.01	56	177	202	6	1.77	0.248	1.215						0
429	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
430	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
	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
431	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
432	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
433	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
434	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
435	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
436	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
437	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
438	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
439	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
440	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
441	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
442	Groundcherries, (cape-gooseberries or poha), raw	53	1.90		9	1.00		40								11.0			0
443	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
444	Pitanga, (surinam-cherry), raw	33	0.80		9	0.20	12	11	103	3						26.3			0
445	Squash, Indian, raw (Navajo)	26	0.52		9	0.17	10	12	205	20	0.07	0.017	0.027			4.5
	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
446	Abiyuch, raw	69	1.50	5.3	8	1.61	24	47	304	20	0.31	0.057	0.182			54.1
447	Cherimoya, raw	74	1.65	2.3	8	0.30	16	26	269	4	0.18	0.073	0.083			11.5			0
448	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
449	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
450	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
451	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
452	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
453	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
454	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
455	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
456	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
457	Oheloberries, raw	280	0.38		7	0.09	6	10	38	1						6.0			0
458	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
459	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
460	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
	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
461	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
462	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
463	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
464	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
465	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
466	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
467	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
468	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
469	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
470	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
471	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
472	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
473	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
474	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
475	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
	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
476	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
477	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
478	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
479	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
480	Pummelo, raw (1)	38	0.76	1.0	4	0.11	6	17	216	1	0.08	0.048	0.017			61.0			0
481	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
482	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
483	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
484	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
485	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
486	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
487	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
488	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
489	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
490	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
	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
491	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
492	Ginkgo nuts, raw (Nuts,)	182	4.32		2	1.00	27	124	510	7	0.34	0.274	0.113			15.0			0
493	Beechnuts, dried (Nuts,)	576	6.20		1	2.46	0	0	1017	38	0.36	0.670	1.341			15.5			0
494	Longans, raw	60	1.31	1.1	1	0.13	10	21	266	0	0.05	0.169	0.052			84.0			0
495	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
496	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
497	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
498	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
	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

. . . . . . . . . . . . .