The Ultimate Nutrition Tables!

Carotene Alpha

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