The Ultimate Nutrition Tables!

Carotene Beta

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

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

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

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

	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
1	Paprika (Spices,)	289	14.76	12.95	55.74	37.4	2637	27679	0	7923	52735	13157	29.83	80.3
2	Pepper, red or cayenne	318	12.01	17.27	56.63	27.2	2081	21840	0	6252	41610	13157	29.83	80.3
3	Chili powder (Spices,)	314	12.26	16.76	54.66	34.2	1483	15000	2090	3490	29650	310	29.05	105.7
4	Kale, raw	50	3.30	0.70	10.01	2.0	769	9226	0	0	15376	39550		817.0
5	Carrots, cooked, boiled, drained, without salt	35	0.76	0.18	8.22	3.0	852	8332	3776	0	17033	687	1.03	13.7
6	Carrots, raw	41	0.93	0.24	9.58	2.8	835	8285	3477	0	16706	256	0.66	13.2
7	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
8	Turnip greens, raw	32	1.50	0.30	7.13	3.2	579	6952	0	0	11587	12825	2.86	251.0
9	Carrots, baby, raw	35	0.64	0.13	8.24	2.9	690	6391	3767	0	13790	358		9.4
10	Mustard greens, raw	26	2.7	0.20	4.90	3.3	525	6300	0	0	10500	9900	2.01	497.3
11	Dandelion greens, raw	45	2.70	0.70	9.20	3.5	508	5854	363	121	10161	13610	3.44	778.4
12	Spinach, raw	23	2.86	0.39	3.63	2.2	469	5626	0	0	9377	12198	2.03	482.9
13	Lettuce, cos or romaine, raw	17	1.23	0.30	3.29	2.1	436	5226	0	0	8710	2312	0.13	102.5
14	Parsley, raw	36	2.97	0.79	6.33	3.3	421	5054	0	0	8424	5561	0.75	1640.0
15	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
	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	Marjoram, dried (Spices,)	271	12.66	7.04	60.56	40.3	403	4806	0	70	8068	1895	1.69	621.7
17	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
18	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
19	Lettuce, red leaf, raw	16	1.33	0.22	2.26	0.9	375	4495	0	0	7492	1724	0.15	140.3
20	Lettuce, green leaf, raw	15	1.36	0.15	2.79	1.3	370	4443	0	0	7405	1730	0.29	173.6
21	Squash, winter, butternut, raw	45	1.00	0.10	11.69	2.0	532	4226	834	3471	10630	0	1.44	1.1
22	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
23	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
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	Collards, raw	30	2.45	0.42	5.69	3.6	333	3842	238	80	6668	8932	2.26	510.8
26	Beet greens, raw	22	2.20	0.13	4.33	3.7	316	3794	3	0	6326	1503	1.50	400.0
27	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
28	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
29	Chard, swiss, raw	19	1.80	0.20	3.74	1.6	306	3647	45	0	6116	11000	1.89	830.0
30	Sage, ground (Spices,)	315	10.63	12.75	60.73	40.3	295	3485	0	109	5900	1895	7.48	1714.5
	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
31	Chicory greens, raw	23	1.70	0.30	4.70	4.0	286	3430	0	0	5717	10300	2.26	297.6
32	Basil, fresh	23	3.15	0.64	2.65	1.6	264	3142	0	46	5275	5650	0.80	414.8
33	Seaweed, laver, raw	35	5.81	0.28	5.11	0.3	260	3121	0	0	5202	0	1.00	4.0
34	Pumpkin, raw	26	1.00	0.10	6.50	0.5	369	3100	515	2145	7384	1500	1.06	1.1
35	Taro leaves, raw	42	4.98	0.74	6.70	3.7	241	2895	0	0	4825	1932	2.02	108.6
36	Cabbage, chinese (pak-choi), raw	13	1.50	0.20	2.18	1.0	223	2681	1	0	4468	40	0.09	45.5
37	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
38	Thyme, dried (Spices,)	276	9.11	7.43	63.94	37.0	190	2264	0	33	3800	1895	7.48	1714.5
39	Fiddlehead ferns, raw	34	4.55	0.40	5.54		181	2040	261		3617
40	Cantaloupe, raw (Melon,)	34	0.84	0.19	8.16	0.9	169	2020	16	1	3382	26	0.05	2.5
41	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
42	Peppers, sweet, red, raw	31	0.99	0.30	6.03	2.1	157	1624	20	490	3131	51	1.58	4.9
43	Broccoli raab, raw	22	3.17	0.49	2.85	2.7	131	1573	0	0	2622	1121	1.62	224.0
44	Pimento, canned	23	1.10	0.30	5.10	1.9	133	1474	238	0	2655	366	0.69	8.3
45	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
46	Endive, raw	17	1.25	0.20	3.35	3.1	108	1300	0	0	2167	0	0.44	231.0
47	Apricots, raw	48	1.40	0.39	11.12	2.0	96	1094	19	104	1926	89	0.89	3.3
48	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
49	Oregano, dried (Spices,)	265	9.00	4.28	68.92	42.5	85	1007	20	7	1701	1895	18.26	621.7
50	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
51	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
52	Squash, winter, hubbard, raw	40	2.00	0.50	8.70		68	820	0		1367
53	Cherries, sour, red, raw	50	1.00	0.30	12.18	1.6	64	770	0	0	1283	85	0.07	2.1
54	Cumin seed (Spices,)	375	17.81	22.27	44.24	10.5	64	762	0	0	1270	448	3.33	5.4
55	Passion-fruit, (granadilla), purple, raw	97	2.20	0.70	23.38	10.4	64	743	0	41	1272	0	0.02	0.7
56	Peppers, hot chili, green, raw	40	2.00	0.20	9.46	1.5	59	671	23	50	1179	725	0.69	14.3
57	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
58	Cabbage, red, raw	31	1.43	0.16	7.37	2.1	56	670	0	0	1116	329	0.11	38.2
59	Cabbage, savoy, raw	27	2.00	0.10	6.10	3.1	50	600	0	0	1000	77	0.17	68.8
60	Scallions or onions, spring (includes tops and bulb), raw	32	1.83	0.19	7.34	2.6	50	598	0	0	997	1137	0.55	207.0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
61	Curry powder (Spices,)	325	12.66	13.81	58.15	33.2	49	592	0	0	986	0	21.99	99.8
62	Peppers, hot chili, red, raw	40	1.87	0.44	8.81	1.5	48	534	36	40	952	709	0.69	14.0
63	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
64	Plantains, raw	122	1.30	0.37	31.89	2.3	56	457	438	0	1127	30	0.14	0.7
65	Peppers, jalapeno, raw	30	1.35	00.62	5.90	2.80	40	455	15	34	799	492	0.47	9.7
66	Brussels sprouts, raw	43	3.38	0.30	8.95	3.8	38	450	6	0	754	1590	0.88	177.0
67	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
68	Asparagus, raw	20	2.20	0.12	3.88	2.1	38	449	9	0	756	710	1.13	41.6
69	Mangos, raw	65	0.51	0.27	17.00	1.8	38	445	17	11	765	0	1.12	4.2
70	Plums, dried (prunes), uncooked	240	2.18	0.38	63.88	7.1	39	394	57	93	781	148	0.43	59.5
71	Snap, green, raw (Beans,)	31	1.82	0.12	7.13	3.4	35	379	69	0	690	640	0.41	14.4
72	Guavas, common, raw	68	2.55	0.95	14.32	5.4	31	374	0	0	624	0	0.73	2.6
73	Pistachio nuts, raw (1) (Nuts,)	557	20.61	44.44	27.97	10.3	28	332	0		553		2.30
74	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
75	Watermelon, raw	30	0.61	0.15	7.55	0.4	28	303	0	78	569	8	0.05	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
76	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
77	Papayas, raw	39	0.61	0.14	9.81	1.8	55	276	0	761	1094	75	0.73	2.6
78	Celery, raw	16	0.69	0.17	2.97	1.6	22	270	0	0	449	283	0.27	29.3
79	Persimmons, japanese, raw	70	0.58	0.19	18.59	3.6	81	253	0	1447	1627	834	0.73	2.6
80	Rowal, raw	111	2.30	2.00	23.90	6.2	19	230	0		383
81	Okra, raw	31	2.00	0.10	7.03	3.2	19	225	0	0	375	516	0.36	53.0
82	Squash, winter, acorn, raw	40	0.80	0.10	10.42	1.5	18	220	0	0	367	38
83	Seaweed, wakame, raw	45	3.03	0.64	9.14	0.5	18	216	0	0	360	0	1.00	5.3
84	Peppers, sweet, green, raw	20	0.86	0.17	4.64	1.7	18	208	21	7	370	341	0.37	7.4
85	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
86	Fava, in pod, raw (Beans,)	88	7.92	0.73	17.63		17	196	0	9	333
87	Balsam-pear (bitter gourd), pods, raw	17	1.00	0.17	3.70	2.8	24	190	185		471	170
88	Plums, raw	46	0.70	0.28	11.42	1.4	17	190	0	35	345	73	0.26	6.4
89	Caraway seed (Spices,)	333	19.77	14.59	49.9	38.0	18	189	0	58	363	205	2.50	0.0
90	Pepper, banana, raw	27	1.66	0.45	5.35	3.4	17	184	39	0	340	0	0.69	9.5
	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
91	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
92	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
93	Peaches, raw	39	0.91	0.25	9.54	1.5	16	162	0	67	326	91	0.73	2.6
94	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
95	Pepper, black (Spices,)	255	10.95	3.26	64.81	26.5	15	156	0	48	299	205	0.72	163.7
96	Tangerines, (mandarin oranges), raw	53	0.81	0.31	13.34	1.8	34	155	101	407	681	138	0.20	0.0
97	Nectarines, raw	44	10.06	0.32	10.55	1.7	17	150	0	98	98	130	0.77	2.2
98	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
99	Blackberries, raw	43	1.39	0.49	9.61	5.3	11	128	0	0	214	118	1.17	19.8
100	Squash, summer, all varieties, cooked, boiled, drained, without salt	20	0.91	0.31	4.31	1.4	11	127	0	0	212	2249	0.14	3.5
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
101	Lima beans, immature seeds, raw	113	6.84	0.86	20.17	4.9	10	126	0	0	209	0	0.32	5.6
102	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
103	Squash, summer, all varieties, raw	16	1.21	0.18	3.35	1.1	10	120	0	0	200	2125	0.12	3.0
104	Peppers, sweet, yellow, raw	27	1.00	0.21	6.32	0.9	10	120			200
105	Cinnamon, ground (Spices,)	247	3.99	1.24	80.59	53.1	15	112	1	129	295	222	2.32	31.2
106	Cauliflower, green, raw	31	2.95	0.30	6.09	3.2	8	93	0	0	155	42	0.04	20.2
107	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
108	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
109	Peas, split, mature seeds, raw	341	24.55	1.16	60.37	25.5	7	89	0	0	149	0	0.09	14.5
110	Dates, medjool	277	1.81	0.15	74.97	6.7	7	89	0	0	149	23		2.7
111	Oranges, raw, navels	49	0.91	0.15	12.54	2.2	12	87	7	116	247	129	0.15	0.0
112	Alfalfa seeds, sprouted, raw	23	3.99	0.69	2.10	1.9	8	87	6	6	155	0	0.02	30.5
113	Figs, raw	74	0.75	0.30	19.18	2.9	7	85	0	0	142	9	0.11	4.7
114	Cloves, ground (Spices,)	323	5.98	20.07	61.21	34.2	27	84	0	468	530	0	8.52	141.8
115	Pecans, dry roasted, without salt added (Nuts,)	710	9.50	74.27	13.55	9.4	7	84	0		140		1.30
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
116	Yam, raw	118	1.53	0.17	27.88	4.1	7	83	0	0	138	0	0.35	2.3
117	Irishmoss, raw (Seaweed,)	49	1.51	0.16	12.29	1.3	6	71	0	0	118	0	0.87	5.0
118	Seaweed, irishmoss, raw	49	1.51	0.16	12.29	1.3	6	71	0	0	118	0	0.87	5.0
119	Seaweed, kelp, raw	43	1.68	0.56	9.57	1.3	6	70	0	0	116	0	0.87	66.0
120	Blueberries, wild, raw (Alaska Native)	61	1.22	0.76	12.31	2.6	6	69	0	0	115		1.69
121	Mung beans, mature seeds, raw	347	23.86	1.15	62.62	16.3	6	68	0	0	114	0	0.51	9.0
122	Avocados, raw, California	167	1.96	15.41	8.64	6.8	7	63	24	27	147	271	1.97	21.0
123	Tomatillos, raw	32	0.96	1.02	5.84	1.9	6	63	10	0	114	467	0.38	10.1
124	Abiyuch, raw	69	1.50	0.10	17.60	5.3	5	60	0		100
125	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
126	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
127	Avocados, raw, Florida	120	2.23	10.06	7.82	5.6	7	53	27	36	140		2.66
128	Kiwi fruit, (chinese gooseberries), fresh, raw	61	1.14	0.52	14.66	3.0	4	52	0		87	122	1.46	40.3
129	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
130	Corn, sweet, yellow, raw	86	3.27	1.35	18.70	2.0	9	47	16	115	187	644	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
131	Cucumber, with peel, raw	15	0.65	0.11	3.63	0.5	5	45	11	26	105	23	0.03	16.4
132	Currants, zante, dried	283	4.08	0.27	74.08	6.8	4	43	1	1	73	0	0.11	3.3
133	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
134	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
135	Pigeonpeas, immature seeds, raw	136	7.20	1.64	23.88	5.1	3	40	0	0	67	190	0.39	24.0
136	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
137	Cherries, sweet, raw	63	1.06	0.20	16.01	2.1	3	38	0	0	64	85	0.07	2.1
138	Mustard seed, yellow	469	24.94	28.76	34.94	14.7	3	37	0	0	62	448	2.89	5.4
139	Hazelnuts or filberts, dry roasted, without salt added (Nuts,)	646	15.03	62.40	17.60	9.4	3	36	1		61		15.28
140	Cranberries, raw	46	0.39	0.13	12.2	4.6	3	36	0	0	60	91	1.20	5.1
141	Taro, raw	112	1.50	0.20	26.46	4.1	4	35	0	20	76	0	2.38	1.0
142	Lentils, pink, raw	345	24.95	2.17	59.15	10.8	3	35	0	0	58
143	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
144	Blueberries, raw	57	0.74	0.33	14.49	2.4	3	32	0	0	54	80	0.57	19.3
145	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
	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	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
147	Cucumber, peeled, raw	12	0.59	0.16	2.16	0.7	4	31	8	18	72	16	0.03	7.2
148	Celery seed (Spices,)	392	18.07	25.27	41.35	11.8	3	31	0	0	52	0	1.07	0.0
149	Pineapple, raw, traditional varieties (1)	45	0.55	0.13	11.82		3	31	0	0	52	0		0.7
150	Sunflower seed kernels, dried (Seeds,)	584	20.78	51.46	20.00	8.6	3	30	0	0	50	0	35.17	0.0
151	Honeydew, raw (Melon,)	36	0.54	0.14	9.09	0.8	3	30	0	0	50	27	0.02	2.9
152	Limes, raw	30	0.70	0.20	10.54	2.8	2	30	0	0	50	0	0.22	0.6
153	Pecans (1)	691	9.17	71.97	13.86	9.6	3	29	0	9	56	17	1.40	3.5
154	Bananas, raw	89	1.09	0.33	22.84	2.6	3	26	25	0	64	22	0.10	0.5
155	Carambola, (starfruit), raw	31	1.04	0.33	6.73	2.8	3	25	24	0	61	66	0.15	0.0
156	Currants, red and white, raw	56	1.40	0.20	13.80	4.3	2	25	0	0	42	47	0.10	11.0
157	Prickly pears, raw	41	0.73	0.51	9.57	3.6	2	25	0	3	43
158	Walnuts, black, dried (Nuts,)	618	24.06	59.00	9.91	6.8	2	24	0	0	40	9	1.80	2.7
159	Durian, raw or frozen	147	1.47	5.33	27.09	3.8	2	23	6	0	44
160	Lentils, raw	353	25.80	1.06	60.08	30.5	2	23	0	0	39	0	0.49	5.0
	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	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
162	Beets, cooked, boiled, drained	44	1.68	0.18	9.96	2.0	2	21	0	0	35	0	0.04	0.2
163	Wasabi, root, raw	109	4.80	0.63	23.54	7.8	2	21	0	0	35
164	Beets, raw	43	1.61	0.17	9.56	2.8	2	20	0	0	33	0	0.04	0.2
165	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
166	Mustard seed, ground (Spices,)	508	26.08	36.24	28.09	12.2	2	18	0	0	31	568	5.07	5.4
167	Tamarinds, raw	239	2.80	0.60	62.50	5.1	2	18	0	0	30	0	0.10	2.8
168	Pine nuts, dried (1) (Nuts,)	673	13.69	68.37	13.08	3.7	1	17	0	0	29	9	9.33	53.9
169	Nutmeg, ground (Spices,)	525	5.84	36.31	49.29	20.8	5	16	0	90	102	0	0.00	0.0
170	Eggplant, raw	24	1.01	0.19	5.70	3.4	1	16	0	0	27	0	0.30	3.5
171	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
172	Radicchio, raw	23	1.43	0.25	4.48	0.9	1	16	0	0	27	8832	2.26	255.2
173	Egg, duck, whole, fresh, raw	185	12.81	13.77	1.45	0.0	194	14	0	12	674	459	1.34	0.4
174	Raspberries, wild (Northern Plains Indians)	62	1.12	0.28	13.85	7.5	2	13	2	31	50	130	0.57	6.6
175	Egg, goose, whole, fresh, raw	185	13.87	13.27	1.35	0.0	187	13	0	12	650	442	1.29	0.4
	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	Pears, raw	58	0.38	0.12	15.46	3.1	1	13	0	2	23	45	0.12	4.5
177	Barley, pearled, raw	352	9.91	1.16	77.72	15.6	1	13	0	0	22	160	0.02	2.2
178	Yambean (jicama), raw	38	0.72	0.09	8.82	4.9	1	13	0	0	21	0	0.46	0.3
179	Raspberries, raw	52	1.20	0.65	11.94	6.5	2	12	16	0	33	136	0.87	7.8
180	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
181	Walnuts, english (1) (Nuts,)	654	15.23	65.21	13.71	6.7	1	12	0	0	20	9	0.70	2.7
182	Jerusalem-artichokes, raw	73	2.00	0.01	17.44	1.6	1	12	0	0	20	0	0.19	0.1
183	Bamboo shoots, raw	27	2.60	0.30	5.20	2.2	1	12	0	0	20	0	1.00	0.0
184	Hazelnuts or filberts (1) (Nuts,)	628	14.95	60.75	16.70	9.7	1	11	3	0	20	92	15.03	14.2
185	Egg, whole, cooked, hard-boiled	155	12.58	10.61	1.12	0.0	169	11	0	10	586	353	1.03	0.3
186	Egg, quail, whole, fresh, raw	158	13.05	11.09	0.41	0.0	156	11	0	10	543	369	1.08	0.3
187	Wild rice, raw	357	14.73	1.08	74.90	6.2	1	11	0	0	19	220	0.82	1.9
188	Arrowroot, raw	65	4.24	0.20	13.39	1.3	1	11	0	0	19
189	Egg, whole, raw, fresh	143	12.58	9.94	0.77	0.0	140	10	0	9	487	331	0.97	0.3
190	Mulberries, raw	43	1.44	0.39	9.80	1.7	1	9	12	0	25	136	0.87	7.8
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
191	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
192	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
193	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
194	Quinoa, uncooked	368	14.12	6.07	64.16	7.0	1	8	0	1	14	163	2.44	0.0
195	Artichokes, (globe or french), raw	47	3.27	0.15	10.51	5.4	1	8	0	0	13	464	0.19	14.8
196	Milk, human, mature, fluid	70	1.03	4.38	6.89	0.0	61	7	0	0	212	0	0.08	0.3
197	Milk, goat, fluid	69	3.56	4.14	4.45	0.0	57	7	0	0	198	0	0.07	0.3
198	Rye	338	10.34	1.63	75.86	15.1	1	7	0	0	11	210	0.85	5.9
199	Strawberries, raw	32	0.67	0.30	7.68	2.0	1	7	0	0	12	26	0.29	2.2
200	Dates, deglet noor	282	2.45	0.39	75.03	8.0	0	6	0	0	10	75	0.05	2.7
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
201	Kamut, uncooked	337	14.70	2.20	70.38	9.1	1	5	2	1	10	301	0.60	1.8
202	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
203	Milk, whole, 3.25% milkfat	60	3.22	3.25	4.52	0.0	28	5	0	0	102	0	0.06	0.2
204	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
205	Sesame seeds, whole, dried (Seeds,)	573	17.73	49.67	23.45	11.8	0	5	0	0	9	0	0.25	0.0
206	Garlic, raw	149	6.36	0.50	33.06	2.1	0	5	0	0	9	16	0.08	1.7
207	Barley, pearled, cooked	123	2.26	0.44	28.22	3.8	0	5	0	0	7	56	0.01	0.8
208	Spelt, uncooked	338	14.57	2.43	70.19	10.7	0	5	0	0	10	169	0.79	3.6
209	Wheat, soft white	340	10.69	1.99	75.36	12.7	0	5	0	0	9	220	1.01	1.9
210	Radishes, raw	16	0.68	0.10	3.40	1.6	0	4	0	0	7	10	0.00	1.3
211	Lemons, raw, without peel	29	1.10	0.30	9.32	2.8	1	3	1	20	22	11	0.15	0.0
212	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
213	Millet, cooked	119	3.51	1.00	23.67	1.3	0	2	0	0	3	70	0.02	0.3
214	Wild rice, cooked	101	3.99	0.34	21.34	1.8	0	2	0	0	3	64	0.24	0.5
215	Amaranth, uncooked	371	13.56	7.02	65.25	6.7	0	1	0	0	2	28	1.19	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	Almonds (1,2) (Nuts,)	575	21.22	49.42	21.67	12.2	0	1	0	0	1	1	26.22	0.0
217	Onions, raw	40	1.10	0.10	9.34	1.7	0	1	0	0	2	4	0.02	0.4
218	Soursop, raw	66	1.00	0.30	16.84	3.3	0	1	0	0	2	0	0.08	0.4
219	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
220	Corn, sweet, white, raw	86	3.22	1.18	19.02	2.7	0	1	0	0	1	34	0.07	0.3
221	Kumquats, raw	71	1.88	0.86	15.90	6.5	15	0	155	193	290	129	0.15	0.0
222	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
223	Whitefish, eggs (Alaska Native) (Fish,)	104	14.66	2.88	4.89	0.0	91	0	0	0	305	0	2.68	0.6
224	Roe, mixed species, raw (Fish,)	143	22.32	6.42	1.50	0.0	90	0	0	0	299	214	7.00	0.2
225	Clam, mixed species, raw (Mollusks,)	74	12.77	0.97	2.57	0.0	90	0	0	0	300	0	0.31	0.2
226	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
227	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
228	Mollusks, oyster, eastern, wild, raw	68	7.05	2.46	3.91	0.0	30	0	0	0	100	0	0.85	0.1
229	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
230	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
	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	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
232	Anchovy, european, raw (Fish,)	131	20.35	4.84	0.00	0.0	15	0	0	0	50	0	0.57	0.1
233	Carp, raw (Fish,)	127	17.83	5.60	0.00	0.0	9	0	0	0	30	0	0.63	0.1
234	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
235	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
236	Onions, sweet, raw	32	0.80	0.08	7.55	0.9	0	0	0		1	6	0.02	0.3
237	Beaver, cooked, roasted (Game meat,)	212	34.85	6.96	0.00	0.0	0	0	0	0	0	0	0.45	1.6
238	Opossum, cooked, roasted (Game meat,)	221	30.20	10.20	0.00	0.0	0	0	0	0	0	0	0.44	1.6
239	Raccoon, cooked, roasted (Game meat,)	255	29.20	14.50	0.00	0.0	0	0	0	0	0	0	0.49	1.7
240	Squirrel, cooked, roasted (Game meat,)	173	30.77	4.69	0.00	0.0	0	0	0	0	0	0	0.40	1.4
241	Moose, cooked, roasted (Game meat,)	134	29.27	0.97	0.00	0.0	0	0	0	0	0	0	0.20	1.2
242	Bear, cooked, simmered (Game meat,)	259	32.42	13.39	0.00	0.0	0	0	0	0	0	0	0.49	1.8
243	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
244	Bison, ground, cooked, pan-broiled (Game meat,)	238	23.77	15.13	0.00	0.0	0	0	0	0	0	0	0.24
245	Goat, cooked, roasted (Game meat,)	143	27.10	3.03	0.00	0.0	0	0	0	0	0	0	0.34	1.2
	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
246	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
247	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
248	Mushrooms, white, raw	22	3.09	0.34	3.28	1.0	0	0	0	0		0	0.01	0.0
249	Turmeric, ground (Spices,)	354	7.83	9.88	64.93	21.1	0	0	0	0	0	0	3.10	13.4
250	Flaxseed (Seeds,)	534	18.29	42.16	28.88	27.3	0	0	0	0	0	651	0.31	4.3
251	Mushrooms, portabella, grilled	35	4.27	0.75	4.91	2.2	0	0	0	0	0	0	0.00	0.0
252	Poppy seed (Spices,)	525	17.99	41.56	28.13	19.5	0	0	0	0	0	0	1.77	0.0
253	Peanuts, all types, raw	5.67	25.80	49.24	16.13	8.5	0	0	0	0	0	0	8.33	0.0
254	Rice, brown, long-grain, cooked	111	2.58	0.90	22.96	1.8	0	0	0	0	0	0	0.03	0.6
255	Brazilnuts, dried, unblanched (Nuts,)	656	14.32	66.43	12.27	7.5	0	0	0	0	0	0	5.73	0.00
256	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
257	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
258	Raisins, seedless	299	3.07	0.46	79.18	3.7	0	0	0	0	0	0	0.12	3.5
259	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
260	Burdock root, raw	72	1.53	0.15	17.34	3.3	0	0	0	0	0	0	0.38	1.6
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
261	Radishes, oriental, raw	18	0.60	0.10	4.10	1.6	0	0	0	0	0	0	0.00	0.3
262	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
263	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
264	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
265	Breadfruit, raw	103	1.07	0.23	27.12	4.9	0	0	0	0	0	22	0.10	0.5
266	Chayote, fruit, raw	19	0.82	0.13	4.51	1.7	0	0	0	0	0	0	0.12	4.1
267	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
268	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
269	Pomegranates, raw (1)	83	1.67	1.17	18.70	4.0	0	0	0	0	0	0	0.60	16.4
270	Casaba, raw (Melon,)	28	1.11	0.10	658	0.9	0	0	0	0	0	26	0.05	2.5
271	Casaba, raw (Melons,)	28	1.11	0.10	6.58	0.9	0	0	0	0	0	26	0.05	2.5
272	Litchis, raw	66	0.83	0.44	16.53	1.3	0	0	0	0	0	0	0.07	0.4
273	Black, mature seeds, raw (Beans,)	341	21.60	1.42	62.36	15.2	0	0	0	0	0	0	0.21	5.6
274	White, mature seeds, raw (Beans,)	333	23.36	0.85	60.27	15.2	0	0	0	0	0	0	0.21	5.6
275	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
	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	Seaweed, agar, raw	26	0.54	0.03	6.75	0.5	0	0	0	0	0	0	0.87	2.3
277	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
278	Pears, asian, raw	42	0.50	0.23	10.65	3.6	0	0	0	0	0	50	0.12	4.5
279	Cauliflower, raw	25	1.92	0.28	4.97	2.0	0	0	0	0	0	1	0.08	15.5
280	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
281	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
282	Mushrooms, shiitake, cooked, without salt	56	1.56	0.22	14.39	2.1	0	0	0	0	0	0	0.03	0.0
283	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
284	Ginger root, raw	80	1.82	0.75	17.77	2.0	0	0	0	0	0	0	0.26	0.1
285	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
286	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
287	Coconut meat, raw (1) (Nuts,)	354	3.33	33.49	15.23	9.0	0	0	0	0	0	0	0.24	0.2
288	Turnips, raw	28	0.90	0.10	6.43	1.8	0	0	0	0	0	0	0.03	0.1
289	Raisins, golden seedless	302	3.39	0.46	79.52	4.0	0	0	0	0	0	0	0.12	3.5
290	Tapioca, pearl, dry	358	0.19	0.02	88.69	0.9	0	0	0	0	0	0	0.00	0.0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
291	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
292	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
293	Parsnips, raw	75	1.20	0.30	17.99	4.9	0	0	0	0	0	0	1.49	22.5
294	Mushrooms, Maitake, Raw	37	1.94	0.19	6.81	2.7	0	0	0	0	0	0	0.01	0.0
295	Cashew nuts, raw (1) (Nuts,)	553	18.22	43.85	30.19	3.3	0	0	0	0	0	22	0.90	34.1
296	Cherimoya, raw	74	1.65	0.62	17.70	2.3	0	0	0	0	0
297	Lotus root, raw	74	2.60	0.10	17.23	4.9	0	0	0	0	0	0
298	Pummelo, raw (1)	38	0.76	0.04	9.62	1.0	0	0	0	10	8
299	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
300	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
	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	Caribou, cooked, roasted (Game meat,)	167	29.77	4.42	0.00	0.0	0	0	0	0	0	0	0.40	1.4
302	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
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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