The Ultimate Nutrition Tables!

Fluoride

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

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

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

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

	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
1	Raisins, seedless	299	3.07	3.7	50	1.88	32	101	749	11	0.22	0.318	0.299	233.9	6	2.3	0	3.5	0
2	Carrots, cooked, boiled, drained, without salt	35	0.76	3.0	30	0.34	10	30	235	58	0.20	0.017	0.155	47.5	0.7	3.6		13.7	0
3	Rice, white, long-grain, regular, cooked	130	2.69	0.4	10	1.20	12	43	35	1	0.49	0.069	0.472	41.1	7.5	0.0	0	0.0	0
4	Pepper, black (Spices,)	255	10.95	26.5	437	28.86	194	173	1259	44	1.42	1.127	5.625	34.2	3.1	21.0	0	163.7	0
5	Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, cooked	291	26.42	0.0	9	2.68	23	208	319	63	6.00	0.112	0.015	22.4	19.8	0.0	13	1.8	87
6	Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled	273	25.38	0.0	35	2.25	19	185	275	81	6.14	0.069	0.009	22.4	21.4	0.0		3.0	82
7	Turkey, all classes, meat and skin, cooked, roasted	208	28.10	0.0	26	1.79	25	203	280	68	2.98	0.093	0.021	20.9	32.9	0.0	1	0.9	82
8	Snap, green, raw (Beans,)	31	1.82	3.4	37	1.04	25	38	209	6	0.24	0.069	0.214	19.0	0.6	16.3		14.4	0
9	Pecans (1)	691	9.17	9.6	70	2.53	121	277	410	0	4.53	1.200	4.500	10.0	3.8	1.1		3.5	0
10	Grapes, red or green (European type, such as Thompson seedless), raw	69	0.72	0.9	10	0.36	7	20	191	2	0.07	0.127	0.071	7.8	0.1	10.8		14.6	0
11	Radishes, raw	16	0.68	1.6	25	0.34	10	20	233	39	0.28	0.050	0.069	6.0	0.6	14.8	0.0	1.3	0
12	Egg, whole, cooked, hard-boiled	155	12.58	0.0	50	1.19	10	172	126	124	1.05	0.013	0.026	4.8	30.8	0.0		0.3	424
13	Strawberries, raw	32	0.67	2.0	16	0.41	13	24	153	1	0.14	0.048	0.386	4.4	0.4	58.8		2.2	0
14	Plums, dried (prunes), uncooked	240	2.18	7.1	43	0.93	41	69	732	2	0.44	0.281	0.299	4.0	0.3	0.6		59.5	0
15	Celery, raw	16	0.69	1.6	40	0.20	11	24	260	80	0.13	0.035	0.103	4.0	0.4	3.1		29.3	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
16	Peaches, raw	39	0.91	1.5	6	0.25	9	20	190	0	0.17	0.068	0.061	4.0	0.1	6.6		2.6	0
17	Carrots, raw	41	0.93	2.8	33	0.30	12	35	320	69	0.24	0.045	0.143	3.2	0.1	5.9		13.2	0
18	Tomatoes, red, ripe, raw, year round average	18	0.88	1.2	10	0.27	11	24	237	5	0.17	0.059	0.114	2.3	0.0	12.7	0	7.9	0
19	Navy, mature seeds, cooked, boiled, without salt (Beans,)	140	8.23	10.5	69	2.36	53	144	389	0	1.03	0.210	0.527	2.2	2.9	0.9		0.6
20	Pinto, mature seeds, cooked, boiled, without salt (Beans,)	143	9.01	9.0	46	2.09	50	147	436	1	0.98	0.219	0.453	2.2	6.2	0.8		3.5	0
21	Bananas, raw	89	1.09	2.6	5	0.26	27	22	358	1	0.15	0.078	0.270	2.2	1.0	8.7		0.5	0
22	Pears, raw	58	0.38	3.1	9	0.17	7	11	119	1	0.10	0.082	0.049	2.2	0.1	4.2	0	4.5	0
23	Peppers, sweet, green, raw	20	0.86	1.7	10	0.34	10	20	175	3	0.13	0.066	0.122	2.0	0.0	80.4		7.4	0
24	Cherries, sweet, raw	63	1.06	2.1	13	0.36	11	21	222	0	0.07	0.060	0.070	2.0	0.0	7.0		2.1	0
25	Plums, raw	46	0.70	1.4	6	0.17	7	16	157	0	0.10	0.057	0.052	2.0	0.0	9.5	0	6.4	0
26	Watermelon, raw	30	0.61	0.4	7	0.24	10	11	112	1	0.10	0.042	0.038	1.5	0.4	8.1		0.1	0
27	Cucumber, with peel, raw	15	0.65	0.5	16	0.28	13	24	147	2	0.20	0.041	0.079	1.3	0.3	2.8		16.4	0
28	Cucumber, peeled, raw	12	0.59	0.7	14	0.22	12	21	136	2	0.17	0.071	0.073	1.3	0.1	3.2		7.2	0
29	Onions, raw	40	1.10	1.7	23	0.21	10	29	146	4	0.17	0.039	0.129	1.1	0.5	7.4	0	0.4	0
30	Egg, whole, raw, fresh	143	12.58	0.0	53	1.83	12	191	134	140	1.11	0.102	0.038	1.1	31.7	0.0	35	0.3	423
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
31	Cabbage, cooked, boiled, drained, without salt	23	1.27	1.9	48	0.17	15	33	196	8	0.20	0.017	0.205	1.0	0.6	37.5		108.7	0
32	Cauliflower, raw	25	1.92	2.0	22	0.42	15	44	299	30	0.27	0.039	0.155	1.0	0.6	48.2	0	15.5	0
33	Beet greens, raw	22	2.20	3.7	117	2.57	70	41	762	226	0.38	0.191	0.191	0.391	0.9	30.0		400.0	0
34	Cloves, ground (Spices,)	323	5.98	34.2	646	8.68	264	105	1102	243	1.09	0.347	30.033		5.9	80.8	0	141.8	0
35	Saffron (Spices,)	310	11.43	3.9	111	11.10	264	252	1724	148	1.09	0.328	28.408		5.6	80.8	0		0
36	Cardamom (Spices,)	311	10.76	28.0	383	13.97	229	178	1119	18	7.47	0.383	28.000			21.0	0		0
37	Dill seed (Spices,)	305	15.98	21.1	1516	16.33	256	277	1186	20	5.20	0.780	18.33		12.1	21.0			0
38	Cinnamon, ground (Spices,)	247	3.99	53.1	1002	8.32	60	64	431	10	1.83	0.339	17.466		3.1	3.8	0	31.2	0
39	Pine nuts, dried (1) (Nuts,)	673	13.69	3.7	16	5.53	251	575	597	2	6.45	1.324	8.802		0.7	0.8		53.9	0
40	Bay leaf (Spices,)	313	7.61	26.3	834	43.00	120	113	529	23	3.70	0.416	8.167		2.8	46.5	0		0
41	Tarragon, dried (Spices,)	295	22.77	7.4	1139	32.30	347	313	3020	62	3.90	0.677	7.967		4.4	50.0	0		0
42	Thyme, dried (Spices,)	276	9.11	37.0	1890	123.60	220	201	814	55	6.18	0.860	7.867		4.6	50.0	0	1714.5	0
43	Turmeric, ground (Spices,)	354	7.83	21.1	183	41.42	193	268	2525	38	4.35	0.603	7.833		4.5	25.9	0	13.4	0
44	Celery seed (Spices,)	392	18.07	11.8	1767	44.9	440	547	1400	160	6.93	1.370	7.567		12.1	17.1		0.0	0
45	Poppy seed (Spices,)	525	17.99	19.5	1438	9.76	347	870	719	26	7.9	1.627	6.707		13.5	1.0		0.0	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
46	Butternuts, dried (Nuts,)	612	24.90	4.7	53	4.02	237	446	421	1	3.13	0.450	6.560		17.2	3.2			0
47	Hazelnuts or filberts (1) (Nuts,)	628	14.95	9.7	114	4.70	163	290	680	0	2.45	1.725	6.175		24.	6.3		14.2	0
48	Savory, ground (Spices,)	272	6.73	45.7	2132	37.88	377	140	1051	24	4.30	0.847	6.100		4.6	50.0	0		0
49	Hazelnuts or filberts, dry roasted, without salt added (Nuts,)	646	15.03	9.4	123	4.38	173	310	755	0	2.50	1.750	5.550		4.1	3.8			0
50	Marjoram, dried (Spices,)	271	12.66	40.3	1990	82.71	346	306	1522	77	3.60	1.133	5.433		4.5	51.4	0	621.7	0
51	Oregano, dried (Spices,)	265	9.00	42.5	1597	36.80	270	148	1260	25	269	0.633	4.990		4.5	2.3	0	621.7	0
52	Oats	389	16.89	10.6	54	4.72	177	523	429	2	3.97	0.626	4.916			0.0			0
53	Hickorynuts, dried (Nuts,)	657	12.72	6.4	61	2.12	173	336	436	1	4.31	0.738	4.610		8.1	2.0			0
54	Pumpkin and squash seed kernels, dried (Seeds,)	559	30.23	6.0	46	8.82	592	1233	809	7	7.81	1.343	4.543		9.4	1.9	0	7.3	0
55	Pumpkin and squash seed kernels, roasted, without salt (Seeds,)	574	29.84	6.5	52	8.07	550	1174	788	18	7.64	1.275	4.490		9.4	1.8	0	4.5	0
56	Wheat, soft red winter	331	10.35	12.5	27	3.21	126	493	397	2	2.63	0.450	4.391			0.0	0		0
57	Pine nuts, pinyon, dried (Nuts,)	629	11.57	10.7	8	3.06	234	35	628	72	4.28	1.035	4.333			2.0			0
58	Curry powder (Spices,)	325	12.66	33.2	478	29.59	254	349	1543	52	4.05	0.815	4.289		17.1	11.4	0	99.8	0
59	Macadamia nuts, raw (1) (Nuts,)	718	7.91	8.6	85	3.69	130	188	368	5	1.30	0.756	4.131		3.6	1.2			0
60	Pecans, dry roasted, without salt added (Nuts,)	710	9.50	9.4	72	2.80	132	293	424	1	5.07	1.167	3.933		4.0	0.7			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
61	Walnuts, black, dried (Nuts,)	618	24.06	6.8	61	3.12	201	513	523	2	3.37	1.360	3.896		17.0	1.7		2.7	0
62	Walnuts, english (1) (Nuts,)	654	15.23	6.7	98	291	158	346	441	2	3.09	1.586	3.414		4.9	1.3		2.7	0
63	Wheat, soft white	340	10.69	12.7	34	5.37	90	402	435	2	3.46	0.426	3.406			0.0	0	1.9	0
64	Cumin seed (Spices,)	375	17.81	10.5	931	66.36	366	499	1788	168	4.8	0.867	3.333		5.2	7.7		5.4	0
65	Amaranth, uncooked	371	13.56	6.7	159	7.61	248	557	508	4	2.87	0.525	3.333		18.7	4.2	0	0.0	0
66	Triticale	336	13.05		37	2.57	130	358	332	5	3.45	0.457	3.210			0.0	0		0
67	Sage, ground (Spices,)	315	10.63	40.3	1652	28.12	428	91	1070	11	4.70	0.757	3.133		3.7	32.4	0	1714.5	0
68	Macadamia nuts, dry roasted, without salt added (Nuts,)	718	7.79	8.0	70	2.65	118	198	363	4	1.29	0.570	3.036		11.7	0.7		0.0	0
69	Spelt, uncooked	338	14.57	10.7	27	4.44	136	401	388	8	3.28	0.511	2.983		11.7	0.0		3.6	0
70	Allspice, ground ( Spices,)	263	6.09	21.6	661	7.06	135	113	1044	77	1.01	0.553	2.943		2.7	39.2	0		0
71	Nutmeg, ground (Spices,)	525	5.84	20.8	184	3.04	183	213	350	16	2.15	1.027	2.900		1.6	3.0	0	0.0	0
72	Kamut, uncooked	337	14.70	9.1	24	4.41	134	386	446	6	3.68	0.522	2.860		69.3			1.8
73	Almonds, dry roasted, without salt added (Nuts,)	597	22.09	11.8	266	4.51	286	489	746	1	3.54	1.170	2.620		2.8	0.0		0.0	0
74	Rye	338	10.34	15.1	24	2.63	110	332	510	2	2.65	0.367	2.577		13.9	0.0	0	5.9	0
75	Flaxseed (Seeds,)	534	18.29	27.3	255	5.73	392	642	813	30	4.34	1.220	2.482		25.4	0.6	0	4.3	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
76	Sesame seeds, whole, dried (Seeds,)	573	17.73	11.8	975	14.55	351	629	468	11	7.75	4.082	2.460		34.4	0.0	0	0.0	0
77	Mustard seed, ground (Spices,)	508	26.08	12.2	266	9.21	370	828	738	13	6.08	0.645	2.448		208.1	7.1	0	5.4	0
78	Lupins, mature seeds, raw	371	36.17		176	4.36	198	440	1013	15	4.75	1.022	2.382		8.2	4.8	0		0
79	Pilinuts-canarytree, dried (Nuts,)	719	10.80		145	3.53	302	575	507	3	2.97	0.958	2.313			0.6			0
80	Anise seed ( Spices,)	337	17.60	14.6	646	36.96	170	440	1441	16	5.30	0.910	2.300		5.0	21.0			0
81	Almonds (1,2) (Nuts,)	575	21.22	12.2	264	3.72	268	484	705	1	3.08	0.996	2.285		2.5	0.0		0.0	0
82	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	364	19.30	17.4	105	6.24	115	366	875	24	3.43	0.847	2.204		8.2	4.0		9.0	0
83	Cottonseed kernels, roasted (glandless) (Seeds,)	506	32.59	5.5	100	5.40	440	800	1350	25	6.00	1.200	2.181			9.0	0		0
84	Chia seeds, dried (Seeds,)	490	15.62	37.7	631			948	160	19	3.49	0.188	2.167						0
85	Chili powder (Spices,)	314	12.26	34.2	278	14.25	170	303	1916	1010	2.70	0.429	2.165		6.0	64.1	0	105.7	0
86	Sunflower seed kernels, dry roasted, without salt (Seeds,)	582	19.33	11.1	70	3.80	129	1155	850	3	5.29	1.830	2.110		79.3	1.4	0	2.7	0
87	Chervil, dried (Spices,)	237	23.20	11.3	1346	31.95	130	450	4740	83	8.80	0.440	2.100		29.3	50.0	0		0
88	Peanuts, all types, dry-roasted, without salt	585	23.68	8.0	54	2.26	176	358	658	6	3.31	0.671	2.083		7.5	0.0	0	0.0	0
89	Quinoa, uncooked	368	14.12	7.0	47	4.57	197	457	563	5	3.10	0.590	2.033		8.5		0	0.0	0
90	Safflower seed kernels, dried (Seeds,)	517	16.18		78	4.9	353	644	687	3	5.05	1.747	2.014			0.0			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
91	Pepper, red or cayenne	318	12.01	27.2	148	7.80	152	293	2014	30	2.48	0.373	2.000		8.8	76.4	0	80.3	0
92	Blueberries, wild, raw (Alaska Native)	61	1.22	2.6	13	0.37	7	29	75	6	0.20	0.030	2.000			18.3	0
93	Sunflower seed kernels, dried (Seeds,)	584	20.78	8.6	78	5.25	325	660	645	9	5.00	1.800	1.950		53.0	1.4	0	0.0	0
94	Peanuts, all types, raw	5.67	25.80	8.5	92	4.58	168	376	705	18	3.27	1.144	1.934		7.2	0.0	0	0.0	0
95	Coriander seed (Spices,)	298	12.37	41.9	709	16.32	330	409	1267	35	4.70	0.975	1.900		26.2	21.0			0
96	Rosemary, dried (Spices,)	331	4.88	42.6	1280	29.25	220	70	955	50	3.23	0.550	1.867		4.6	61.2	0		0
97	Wheat, sprouted	198	7.49	1.1	28	2.14	82	200	169	16	1.65	0.261	1.858		42.5	2.6	0		0
98	Mothbeans, mature seeds, raw	343	22.94		150	10.85	381	489	1191	30	1.92	0.688	1.820		8.2	4.0			0
99	White, mature seeds, raw (Beans,)	333	23.36	15.2	240	10.44	190	301	1795	16	3.67	0.984	1.796		12.8	0.0		5.6	0
100	Pigeon peas (red gram), mature seeds, raw	343	21.70	15.0	130	5.23	183	367	1392	17	2.76	1.057	1.791		8.2	0.0			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
101	Mustard seed, yellow	469	24.94	14.7	521	9.98	298	841	682	5	5.70	0.410	1.767		133.6	3.0		5.4	0
102	Pinon Nuts, roasted (Navajo)	541	7.41	43.4	18	3.53	152	345	458	310	2.89	0.654	1.740			0.0
103	Adzuki, mature seeds, raw (Beans,)	329	19.87	12.7	66	4.98	127	381	1254	5	5.04	1.094	1.730		3.1	0.0			0
104	Garlic, raw	149	6.36	2.1	181	1.70	25	153	401	17	1.16	0.299	1.672		14.2	31.2	0	1.7	0
105	Cashew nuts, raw (1) (Nuts,)	553	18.22	3.3	37	6.68	292	593	660	12	5.78	2.195	1.655		19.9	0.5		34.1	0
106	Millet, raw	378	11.02	8.5	8	3.01	114	285	195	5	1.68	0.750	1.632		2.7	0.0	0	0.9	0
107	Broadbeans (fava beans), mature seeds, raw	341	26.12	25.0	103	6.70	192	421	1062	13	3.14	0.824	1.626		8.2	1.4		9.0	0
108	Broadbeans (fava beans), mature seeds, raw	341	26.12	25.0	103	6.70	192	421	1062	13	3.14	0.824	1.626		8.2	1.4		9.0	0
109	Buckwheat groats, roasted, dry	346	11.73	10.3	17	2.47	221	319	320	11	2.42	0.624	1.618		8.4	0.0	0		0
110	Watermelon seed kernels, dried (Seeds,)	557	28.33		54	7.28	515	755	648	99	10.24	0.686	1.614			0.0			0
111	Chestnuts, chinese, raw (Nuts,)	224	4.20		18	1.41	84	96	447	3	0.87	0.363	1.601			36.0			0
112	Pineapple, raw, traditional varieties (1)	45	0.55		13	0.25	12	9	125	1	0.08	0.081	1.593		0.0	16.9	0	0.7
113	Chestnuts, japanese, raw (Nuts,)	154	2.25		31	1.45	49	72	329	14	1.10	0.562	1.591			26.3			0
114	Yardlong beans, mature seeds, raw	347	24.33	11.0	138	8.61	338	559	1157	17	3.50	0.879	1.590		8.2	1.6			0
115	Hyacinth beans, mature seeds, raw	344	23.90		130	5.10	283	372	1235	21	9.30	1.335	1.573		8.2	0.0			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
116	Mungo beans, mature seeds, raw	341	25.21	18.3	138	7.57	267	379	983	38	3.35	0.981	1.527		8.2	0.0			0
117	Sisymbrium sp. seeds, whole, dried (Seeds,)	318	12.14		1633	0.11	314	6	2130	92	0.30	0.110	1.512			30.70			0
118	Mace, ground (Spices,)	475	6.71	20.2	252	13.90	163	110	463	80	2.30	2.467	1.500		2.7	21.0	0		0
119	Coconut meat, raw (1) (Nuts,)	354	3.33	9.0	14	2.43	32	113	356	20	1.10	0.435	1.500		10.1	3.3		0.2	0
120	Sesame seed kernels, dried (decorticated) (Seeds,)	631	20.45	11.6	60	6.36	345	667	370	47	6.73	1.400	1.440		34.4	0.0	0	0.0	0
121	Great northern, mature seeds, raw (Beans,)	339	21.86	20.2	175	5.47	189	447	1387	14	2.31	0.837	1.423		12.9	5.3		6.0	0
122	Lentils, pink, raw	345	24.95	10.8	41	7.56	72	294	578	7	3.90	1.303	1.417		8.2	1.7			0
123	Seaweed, wakame, raw	45	3.03	0.5	150	2.18	107	80	50	872	0.38	0.284	1.400		0.7	3.0	0	5.3	0
124	Peas, split, mature seeds, raw	341	24.55	25.5	55	4.43	115	366	981	15	3.01	0.866	1.391		1.6	1.8	0	14.5	0
125	Beechnuts, dried (Nuts,)	576	6.20		1	2.46	0	0	1017	38	0.36	0.670	1.341			15.5			0
126	Acorns, raw (Nuts,)	387	6.15		41	0.79	62	79	539	0	0.51	0.621	1.337			0.0			0
127	Lentils, raw	353	25.80	30.5	56	7.54	122	451	955	6	4.78	0.519	1.330		8.3	4.4		5.0	0
128	Wild rice, raw	357	14.73	6.2	21	1.96	177	433	427	7	5.96	0.524	1.329		2.8	0.0	0	1.9	0
129	Barley, pearled, raw	352	9.91	15.6	29	2.50	79	221	280	9	2.13	0.42	1.322		37.7	0.0	0	2.2	0
130	Coconut cream, raw (liquid expressed from grated meat) (Nuts,)	330	3.63	2.2	11	2.28	28	122	325	4	0.96	0.378	1.304			2.8			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
131	Buckwheat	343	13.25	10.0	18	2.20	231	347	460	1	2.40	1.100	1.300		8.3	0.0	0		0
132	Caraway seed (Spices,)	333	19.77	38.0	689	16.23	258	568	1351	17	5.50	0.910	1.300		12.1	21.0		0.0	0
133	Yellow, mature seeds, raw (Beans,)	345	22.00	25.1	166	7.01	222	488	1042	12	2.83	0.639	1.286		12.8	0.0			0
134	Small white, mature seeds, raw (Beans,)	336	21.11	24.9	173	7.73	183	445	1542	12	2.81	0.635	1.278		12.8	0.0			0
135	Pistachio nuts, dry roasted, without salt added (Nuts,)	571	21.35	10.3	110	4.20	120	485	1042	10	2.30	1.325	1.275		9.3	2.3		13.2	0
136	Dill weed, fresh	43	3.46	2.1	208	6.59	55	66	738	61	0.91	0.146	1.264			85.0			0
137	Lima beans, immature seeds, cooked, boiled, drained, without salt	123	6.81	5.3	32	2.45	74	130	570	17	0.79	0.305	1.252		2.0	10.1		6.2	0
138	Fenugreek seed (Spices,)	323	23.00	24.6	176	33.53	191	296	770	67	2.50	1.110	1.228		6.3	3.0			0
139	Brazilnuts, dried, unblanched (Nuts,)	656	14.32	7.5	160	2.43	376	725	659	3	4.06	1.743	1.223		1917.0	0.7		0.00	0
140	Lima beans, immature seeds, raw	113	6.84	4.9	34	3.14	58	136	467	8	0.78	0.318	1.215		1.8	23.4		5.6	0
141	Kamut, cooked	146	6.45	3.9	10	2.01	56	177	202	6	1.77	0.248	1.215						0
142	Pistachio nuts, raw (1) (Nuts,)	557	20.61	10.3	107	4.15	121	490	1025	1	2.20	1.300	1.200		7.0	5.0			0
143	French, mature seeds, raw (Beans,)	343	18.81	25.2	186	3.40	188	304	1316	18	1.90	0.440	1.200		12.9	4.6			0
144	Winged, mature seeds, cooked, boiled, without salt (Beans,)	147	10.62		142	4.33	54	153	280	13	1.44	0.773	1.199		2.9	0.0			0
145	Peppermint, fresh	70	3.75	8.0	243	5.08	80	73	569	31	1.11	0.329	1.176			31.8			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
146	Basil, fresh	23	3.15	1.6	177	3.17	64	56	295	4	0.81	0.385	1.148		0.3	18.0		414.8	0
147	Bass, freshwater, mixed species, cooked, dry heat (Fish,)	146	24.18	0.0	103	1.91	38	256	456	90	0.83	0.119	1.140		16.2	2.1			87
148	Spearmint, fresh (1)	44	3.29	6.8	199	11.87	63	60	458	30	1.09	0.240	1.118			13.3			0
149	Chestnuts, chinese, boiled and steamed (Nuts,)	153	2.88		12	0.97	58	66	306	2	0.60	0.249	1.097			24.7			0
150	Rice, brown, medium	112	2.32	1.8	10	0.53	44	77	79	1	0.62	0.081	1.097			0.0	0		0
151	Spelt, cooked	127	5.50	3.9	10	1.67	49	150	143	5	1.25	0.215	1.091		4.0	0.0			0
152	Horseradish-tree leafy tips, raw	64	9.40	2.0	185	4.00	147	112	337	9	0.60	0.105	1.063		0.9	51.7	0		0
153	Black, mature seeds, raw (Beans,)	341	21.60	15.2	123	5.02	171	352	1483	5	3.65	0.841	1.060		3.2	0.0	0	5.6	0
154	Mung beans, mature seeds, raw	347	23.86	16.3	132	6.74	189	367	1246	15	2.68	0.941	1.035		8.2	4.8		9.0	0
155	Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	164	8.86	7.6	49	2.89	48	168	291	7	1.53	0.352	1.030		3.7	1.3		4.0	0
156	Clam, mixed species, cooked, moist heat (Mollusks,)	148	25.55	0.0	92	27.96	18	338	628	112	2.73	0.688	1.000		64.0	22.1			67
157	Okra, raw	31	2.00	3.2	81	0.80	57	63	303	8	0.60	0.094	0.990		0.7	21.1	0	53.0	0
158	Seaweed, laver, raw	35	5.81	0.3	70	1.80	2	58	356	48	1.05	0.264	0.988		0.7	39.0	0	4.0	0
159	Chestnuts, european, raw, unpeeled (Nuts,)	213	2.42	8.1	27	1.01	32	93	158	3	0.52	0.447	0.952			43.0			0
160	Yellow pond lily, Wocas, dried seeds (Pacific Northwest Indians)	361	7.90	19.2	27	1.47	86	229	553	25	6.33	0.073	0.937		0.7				0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
161	Cranberry (roman), mature seeds, raw (Beans,)	335	23.03	24.7	127	5	156	372	1332	6	3.63	0.794	0.920		12.7	0.0			0
162	Coconut milk, raw (liquid expressed from grated meat and water) (Nuts,)	230	2.29	2.2	16	1.64	37	100	263	15	0.67	0.266	0.916		6.2	2.8		0.1	0
163	Rice, brown, long-grain, cooked	111	2.58	1.8	10	0.42	43	83	43	5	0.63	0.100	0.905		9.8	0.0	0	0.6	0
164	Burbot, cooked, dry heat (Fish,)	115	24.76	0.0	64	1.15	41	256	518	124	0.97	0.256	0.897		16.2	0.0			77
165	Spinach, raw	23	2.86	2.2	99	2.71	79	49	558	79	0.53	0.130	0.897		1.0	28.1	0	482.9	0
166	Bass, fresh water, mixed species, raw (Fish,)	114	18.86	0.0	80	1.49	30	200	356	70	0.65	0.093	0.889		12.6	2.0			68
167	Amaranth leaves, raw	23	2.46		215	2.32	55	50	611	20	0.90	0.162	0.885		0.9	43.3		1140.0	0
168	Horseradish-tree, leafy tips, cooked, boiled, drained, without salt	60	5.27	2.0	151	2.32	151	67	344	9	0.49	0.086	0.868		0.9	31.0	0	108.0	0
169	Chestnuts, european, boiled and steamed (Nuts,)	131	2.00		46	1.73	54	99	715	27	0.25	0.472	0.854			26.7			0
170	Amaranth grain, cooked	102	3.80	2.1	47	2.10	65	148	135	6	0.86	0.149	0.854		5.5
171	Paprika (Spices,)	289	14.76	37.4	177	23.59	185	345	2344	34	4.06	0.607	0.843		4.0	71.1	0	80.3	0
172	Cashew nuts, dry roasted, without salt added (Nuts,)	574	15.31	3.0	45	6.00	260	490	5.65	16	5.60	2.22	0.826		11.7	0.0		34.7	0
173	Pineapple, raw, extra sweet variety (1)	51	0.53	1.4	13	0.28	12	8	108	1	0.12	0.113	0.818		0.1	56.4	0	0.7
174	Lambsquarters, raw	43	4.20	4.0	309	1.20	34	72	452	43	0.44	0.293	0.782		0.9	80.0	0		0
175	Kale, raw	50	3.30	2.0	135	1.70	34	56	447	43	0.44	0.290	0.774		0.9	120.0		817.0	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
176	Grapes, american type (slip skin), raw	67	0.63	0.9	14	0.29	5	10	191	2	0.04	0.040	0.718		0.1	4.0		14.6	0
177	Taro leaves, raw	42	4.98	3.7	107	2.25	45	60	648	3	0.41	0.270	0.714		0.9	52.0	0	108.6	0
178	Soybeans, mature seeds, sprouted, cooked, steamed	81	8.47	0.8	59	1.31	60	135	355	10	1.04	0.330	0.710		0.6	8.3	0	70.6	0
179	Burbot, raw (Fish,)	90	19.31	0.0	50	0.90	32	200	404	97	0.76	0.200	0.700		12.6	0.0			60
180	Lima, immature seeds, canned, regular pack, solids and liquids (Beans,)	71	4.07	3.6	28	1.61	34	71	285	252	0.64	0.162	0.700		1.1	7.3			0
181	Raspberries, raw	52	1.20	6.5	25	0.69	22	29	151	1	0.42	0.090	0.670		0.2	26.2		7.8	0
182	Fava, in pod, raw (Beans,)	88	7.92		37	1.55	33	129	332	25	1.00	0.402	0.661		0.8	3.7			0
183	Kale, scotch, raw	42	2.80	1.7	205	3.00	88	62	450	70	0.37	0.243	0.648		0.9	130.0			0
184	Blackberries, raw	43	1.39	5.3	29	0.62	20	22	162	1	0.53	0.165	0.646		0.4	21.0	0	19.8	0
185	Mollusks, oyster, Pacific, raw	81	9.45	0.00	8	5.11	22	162	168	106	16.62	1.576	0.643		77.0	8			0
186	White, mature seeds, cooked, boiled, without salt (Beans,)	139	9.73	6.3	90	3.70	63	113	561	6	1.38	0.287	0.636		1.3	0.0		3.5	0
187	Quinoa, cooked	120	4.40	2.8	17	1.49	64	152	172	7	1.09	0.192	0.631		2.8	0.0			0
188	Lotus seeds, raw (Seeds,)	89	4.13		44	0.95	56	168	367	1	0.28	0.094	0.621			0.0			0
189	Chestnuts, japanese, boiled and steamed (Nuts,)	56	0.82		11	0.53	18	26	119	5	0.40	0.204	0.576			9.5			0
190	Pigeonpeas, immature seeds, raw	136	7.20	5.1	42	1.60	68	127	552	5	1.04	0.134	0.574		1.5	39.0		24.0	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
191	Adzuki, mature seeds, cooked, boiled, without salt (Beans,)	128	7.52	7.3	28	2.00	52	168	532	8	1.77	0.298	0.573		1.2	0.0			0
192	Cowpeas (blackeyes), immature seeds, raw	90	2.95	5.0	126	1.10	51	53	431	4	1.01	0.130	0.560		2.30	2.5	0		0
193	Parsnips, raw	75	1.20	4.9	36	0.59	29	71	375	10	0.59	0.120	0.560		1.8	17.0	0	22.5	0
194	Pink, mature seeds, cooked, boiled, without salt (Beans,)	149	9.06	5.3	52	2.3	65	165	508	2	0.96	0.271	0.548		1.4	0.0		3.7	0
195	Balsam-pear (bitter gourd), leafy tips, raw	30	5.30		84	2.04	85	99	608	11	0.30	0.201	0.536		0.9	88.0			0
196	Mothbeans, mature seeds, cooked, boiled, without salt	117	7.81		3	3.14	104	150	304	10	0.59	0.164	0.527		2.8	1.0			0
197	Great northern, mature seeds, cooked, boiled, without salt (Beans,)	118	8.33	7.0	68	2.13	50	165	391	2	0.88	0.247	0.518		4.1	1.3			0
198	Fiddlehead ferns, raw	34	4.55		32	1.31	34	101	370	1	0.83	0.320	0.510			26.6			0
199	Beans, small white, mature seeds, cooked, boiled, without salt	142	8.97	10.4	73	2.84	68	169	463	2	1.09	0.149	0.510		1.3	0.0			0
200	Lentils, sprouted, raw	106	8.96		25	3.21	37	173	322	11	1.51	0.352	0.506		0.6	16.5			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
201	Clam, mixed species, raw (Mollusks,)	74	12.77	0.0	46	13.98	9	169	314	56	1.37	0.344	0.500		24.3	13.0	0	0.2	34
202	Yardlong beans, mature seeds, cooked, boiled, without salt	118	8.29	3.8	42	2.64	98	181	315	5	1.08	0.225	0.487		2.8	0.4			0
203	Hyacinth beans, mature seeds, cooked, boiled, without salt	117	8.14		40	4.58	82	120	337	7	2.85	0.341	0.482		2.8	0.			0
204	Leeks, (bulb and lower leaf-portion), raw	61	1.50	1.8	59	2.10	28	35	180	20	0.12	0.120	0.481		1.0	12.0		47.0	0
205	Mustard greens, raw	26	2.7	3.3	103	1.46	32	43	354	25	0.20	0.1447	0.480		0.9	70.0		497.3	0
206	Currants, zante, dried	283	4.08	6.8	86	3.26	41	125	892	8	0.66	0.468	0.469		0.7	4.7		3.3	0
207	Turnip greens, raw	32	1.50	3.2	190	1.10	31	42	296	40	0.19	0.350	0.466		1.2	60.0		251.0	0
208	Yellow, mature seeds, cooked, boiled, without salt (Beans,)	144	9.16	10.4	62	2.48	74	183	325	5	1.06	0.186	0.455		1.3	1.8			0
209	Black, mature seeds, cooked, boiled, without salt (Beans,)	132	8.86		27	2.10	70	140	355	1	1.12	0.209	0.444		1.2	0.0			0
210	Peas, mature seeds, sprouted, raw	124	8.80		36	2.26	56	165	381	20	1.05	0.272	0.438		0.6	10.4	0		0
211	Collards, cooked, boiled, drained, without salt	26	2.11	2.8	140	1.16	20	30	116	16	0.23	0.038	0.436		0.5	18.2		440.0	0
212	Kidney, all types, mature seeds, cooked, boiled, without salt (Beans,)	127	8.67	6.4	35	2.22	42	138	405	1	1.00	0.216	0.430		1.1	1.2		8.4	0
213	Chicory greens, raw	23	1.70	4.0	100	0.90	30	47	420	45	0.42	0.295	0.429		0.3	24.0		297.6	0
214	Coriander (cilantro) leaves, raw	23	2.13	2.8	67	1.77	26	48	521	46	0.50	0.225	0.426		0.9	27.0		310.0	0
215	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	110	7.60	5.4	36	1.50	43	125	268	5	1.01	0.259	0.421		2.6	0.3		2.9	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
216	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	110	7.60	5.4	36	1.50	43	125	268	5	1.01	0.259	0.421		2.6	0.3		2.9	0
217	Endive, raw	17	1.25	3.1	52	0.83	15	28	314	22	0.79	0.099	0.420		0.2	6.5		231.0	0
218	Chokecherries, raw, pitted (Northern Plains Indians)	162	3.04	20.0	60	0.69	27	67	379	5	0.33	0.186	0.417			5.5		21.1
219	Kale, scotch, cooked, boiled, drained, without salt	28	1.90	1.2	132	1.93	57	38	274	45	0.24	0.156	0.417		0.9	52.8			0
220	Kale, cooked, boiled, drained, without salt	28	1.90	2.0	72	0.90	18	28	228	23	0.24	0.156	0.416		0.9	41.0		817.0	0
221	Mustard spinach, (tendergreen), raw	22	2.20	2.8	210	1.50	11	28	449	21	0.17	0.075	0.407		0.8	130.0			0
222	Yam, raw	118	1.53	4.1	17	0.54	21	55	816	9	0.24	0.178	0.397		0.7	17.1	0	2.3	0
223	Broccoli raab, raw	22	3.17	2.7	108	2.14	22	73	196	33	0.77	0.042	0.395		1.0	20.2		224.0
224	Wasabi, root, raw	109	4.80	7.8	128	1.03	69	80	568	17	1.62	0.155	0.391			41.9	0		0
225	Taro, raw	112	1.50	4.1	43	0.55	33	84	591	11	0.23	0.172	0.383		0.7	4.5	0	1.0	0
226	French, mature seeds, cooked, boiled, without salt (Beans,)	129	7.05	9.4	63	1.08	56	102	370	6	0.64	0.115	0.382		1.2	1.2			0
227	Shellie, canned, solids and liquids (Beans,)	30	1.76	3.4	29	0.99	15	30	109	334	0.27	0.080	0.382		2.1	3.1		8.0	0
228	Rice, white, medium-grain, cooked	130	2.38	0.3	3	1.49	13	37	29	0	0.42	0.038	0.377		7.5	0.0	0		0
229	Seaweed, agar, raw	26	0.54	0.5	54	1.86	67	5	226	9	0.58	0.061	0.373		0.7	0.0	0	2.3	0
230	Cranberry (roman), mature seeds, cooked, boiled, without salt (Beans,)	136	9.34	10.0	50	2.09	50	135	387	1	1.14	0.231	0.370		1.3	0.0			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
231	Irishmoss, raw (Seaweed,)	49	1.51	1.3	72	8.90	144	157	63	67	1.95	0.149	0.370		0.7	3.0		5.0	0
232	Seaweed, irishmoss, raw	49	1.51	1.3	72	8.90	144	157	63	67	1.95	0.149	0.370		0.7	3.0	0	5.0	0
233	Raspberries, wild (Northern Plains Indians)	62	1.12	7.5	36	0.64	26	41	175	4	0.47	0.097	0.368			26.4	0	6.6
234	Mollusks, oyster, eastern, wild, raw	68	7.05	0.0	45	6.66	47	135	156	211	90.81	4.452	0.367		63.7	3.7	0	0.1	53
235	Chard, swiss, raw	19	1.80	1.6	51	1.80	81	46	379	213	0.36	0.179	0.366		0.9	30.0		830.0	0
236	Arrowhead, raw	99	5.33		10	2.57	51	174	922	22	0.28	0.171	0.360		0.7	1.1			0
237	Cranberries, raw	46	0.39	4.6	8	0.25	6	13	85	2	0.10	0.061	0.360		0.1	13.3		5.1	0
238	Pumpkin leaves, raw	19	3.15		39	2.22	38	104	436	11	0.20	0.133	0.355		0.9	11.0	0		0
239	Pumpkin leaves, cooked, boiled, drained, without salt	21	2.72	2.7	43	3.20	38	79	438	8	0.20	0.133	0.355		0.9	1.0	0	108.00	0
240	Persimmons, japanese, raw	70	0.58	3.6	8	0.15	9	17	161	1	0.11	0.113	0.355		0.6	7.5		2.6	0
241	Borage, raw	21	1.80		93	3.30	52	53	470	80	0.20	0.130	0.349		0.9	35.0			0
242	Dandelion greens, raw	45	2.70	3.5	187	3.10	36	66	397	76	0.41	0.171	0.342		0.5	35.0		778.4	0
243	Turnip greens, cooked, boiled, drained, without salt	20	1.14	3.5		0.80	22	29	203	29	0.14	0.253	0.337		0.9	27.4		367.6	0
244	Brussels sprouts, raw	43	3.38	3.8	42	1.40	23	69	389	25	0.42	0.070	0.337		1.6	85.0		177.0	0
245	Blueberries, raw	57	0.74	2.4	6	0.28	6	12	77	1	0.16	0.057	0.336		0.1	9.7		19.3	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
246	Chard, swiss, cooked, boiled, drained, without salt hard, swiss, cooked, boiled, drained, without salt	20	1.88	2.1	58	2.26	86	33	549	179	0.33	0.163	0.3314		0.9	18.0		327.3	0
247	Beets, raw	43	1.61	2.8	16	0.80	23	40	325	78	0.35	0.075	0.329		0.7	4.9		0.2	0
248	Beets, cooked, boiled, drained	44	1.68	2.0	16	0.79	23	38	305	77	0.35	0.074	0.326		0.7	3.6		0.2	0
249	Durian, raw or frozen	147	1.47	3.8	6	0.43	30	39	436	2	0.28	0.207	0.325			19.7			0
250	Arugula, raw	25	2.58	1.6	160	1.46	47	52	369	27	0.47	0.076	0.321		0.3	15.0		108.6	0
251	Raisins, golden seedless	302	3.39	4.0	53	1.79	35	115	746	12	0.32	0.363	0.308		0.7	3.2	0	3.5	0
252	Purslane, raw	16	1.30		65	1.99	68	44	494	45	0.17	0.113	0.303		0.9	21.0			0
253	Dates, medjool	277	1.81	6.7	64	0.90	54	62	696	1	0.44	0.362	0.296			0.0	0	2.7
254	Parsnips, cooked, boiled, drained, without salt	71	1.32	3.6	37	0.58	29	69	367	10	0.26	0.138	0.294		1.7	13.0	0	1.0	0
255	Okra, cooked, boiled, drained, without salt	22	1.87	2.5	77	0.28	36	32	135	6	0.43	0.085	0.294		0.4	16.3	0	40.0	0
256	Shallots, raw	72	2.50		37	1.20	21	60	334	12	0.40	0.088	0.292		1.2	8.0	0		0
257	Mollusks, oyster, eastern, wild, cooked, dry heat	72	8.25	0.0	45	4.33	46	136	168	244	73.60	3.455	0.288		71.7	4.1			49
258	Wild rice, cooked	101	3.99	1.8	3	0.60	32	82	101	3	1.34	0.121	0.282		0.8	0.0	0	0.5	0
259	Collards, raw	30	2.45	3.6	145	0.19	9	10	169	20	0.13	0.039	0.276		1.3	35.3		510.8	0
260	Butterbur, (fuki), raw	14	0.39		103	0.10	14	12	655	7	0.16	0.103	0.274		0.9	31.5			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
261	Mustard greens, cooked, boiled, drained, without salt	15	2.26	2.0	74	0.70	15	41	202	16	0.11	0.084	0.274		0.6	25.3		299.5	0
262	Millet, cooked	119	3.51	1.3	3	0.63	44	100	62	2	0.91	0.161	0.272		0.9	0.0	0	0.3	0
263	Burdock root, cooked, boiled, drained, without salt	88	2.09	1.8	49	0.77	39	93	360	4	0.38	0.089	0.270		0.9	2.6		2.0	0
264	Raisins, seeded	296	2.52	6.8	28	2.59	30	75	825	28	0.18	0.302	0.267		0.6	5.4	0		0
265	Dates, deglet noor	282	2.45	8.0	39	1.02	43	62	656	2	0.29	0.206	0.262		3.0	0.4	0	2.7	0
266	Bamboo shoots, raw	27	2.60	2.2	13	0.50	3	59	533	4	1.10	0.190	0.262		0.8	4.0		0.0	0
267	Lotus root, raw	74	2.60	4.9	45	1.16	23	100	556	40	0.39	0.257	0.261		0.7	44.0			0
268	Radish seeds, sprouted, raw	43	3.81		51	0.86	44	113	86	6	0.56	0.120	0.260		0.6	28.9	0		0
269	Barley, pearled, cooked	123	2.26	3.8	11	1.33	22	54	93	3	0.82	0.105	0.259		8.6	0.0	0	0.8	0
270	Horseradish-tree, pods, raw	37	2.10	3.2	30	0.36	45	50	461	42	0.45	0.084	0.259		0.7	141.0	0		0
271	Artichokes, (globe or french), raw	47	3.27	5.4	44	1.28	60	90	370	94	0.49	0.231	0.256		0.2	11.7		14.8	0
272	Currants, european black, raw	63	1.40		55	1.54	24	59	322	2	0.27	0.086	0.256			181.0			0
273	Peppers, jalapeno, raw	30	1.35	2.80	10	0.70	19	31	215	1	0.23	0.133	0.250		0.3	44.3		9.7	0
274	Eggplant, raw	24	1.01	3.4	9	0.24	14	25	230	2	0.16	0.082	0.250		0.3	2.2		3.5	0
275	Lettuce, green leaf, raw	15	1.36	1.3	36	0.86	13	29	194	28	0.18	0.029	0.250		0.6	18.0		173.6	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
276	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	31	0.81	1.0	30	1.10	14	17	87	10	0.06	0.062	0.247		0.5	4.2		25.4	0
277	Cauliflower, green, raw	31	2.95	3.2	33	0.73	20	62	300	23	0.64	0.041	0.247		0.6	88.1	0	20.2	0
278	Cabbage, red, raw	31	1.43	2.1	45	0.80	16	30	243	27	0.22	0.017	0.243		0.6	57.0		38.2	0
279	Mountain yam, hawaii, raw	67	1.34		26	0.44	12	34	418	13	0.27	0.110	0.242		0.7	2.6	0		0
280	Squash, winter, acorn, cooked, baked, without salt	56	1.12	4.4	44	0.93	43	45	437	4	0.17	0.086	0.242		0.7	10.8	0		0
281	Peppers, hot chili, green, raw	40	2.00	1.5	18	1.20	25	46	340	7	0.30	0.174	0.237		0.5	242.5		14.3	0
282	Chicory roots, raw	73	1.40		41	0.80	22	61	290	50	0.33	0.077	0.233		0.7	5.0			0
283	Burdock root, raw	72	1.53	3.3	41	0.80	38	51	308	5	0.33	0.077	0.232		0.7	3.0		1.6	0
284	Dandelion greens, cooked, boiled, drained, without salt	33	2.00	2.9	140	1.80	24	42	232	44	0.28	0.115	0.230		0.3	18.0		551.4	0
285	Ginger root, raw	80	1.82	2.0	16	0.60	43	34	415	13	0.34	0.226	0.229		0.7	5.0		0.1	0
286	Broccoli, flower clusters, raw	28	2.98		48	0.88	25	66	325	27	0.40	0.045	0.229		3.0	93.2			0
287	Broccoli, leaves, raw	28	2.98		48	0.88	25	66	325	27	0.40	0.045	0.229		3.0	93.2			0
288	Cabbage, red, cooked, boiled, drained, without salt	29	1.51	2.6	42	0.66	17	33	262	28	0.25	0.054	0.223		2.3	34.4		47.6	0
289	Whitefish, eggs (Alaska Native) (Fish,)	104	14.66	0.0	46	5.95	30	306	190	160	2.10	0.220	0.220		92.8	12.0		0.6	439
290	Lotus root, cooked, boiled, drained, without salt	66	1.58	3.1	26	0.90	22	78	363	45	0.33	0.217	0.220		0.6	27.4		0.1	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
291	Winged beans, immature seeds, raw	49	6.95		84	1.50	34	37	223	4	0.39	0.051	0.218		1.5	18.3			0
292	Small white, mature seeds, raw (Beans,)	31	1.82	3.4	37	1.04	25	38	209	6	0.24	0.069	0.214		0.6	16.3			0
293	Squash, summer, all varieties, cooked, boiled, drained, without salt	20	0.91	1.4	27	0.36	24	39	192	1	0.39	0.103	0.213		0.2	5.5	0	3.5	0
294	Mushrooms, shiitake, cooked, without salt	56	1.56	2.1	3	0.44	14	29	117	4	1.33	0.896	0.204		24.8	0.3		0.0	0
295	Peppers, hungarian, raw	29	0.80		12	0.46	16	29	202	1	0.30	0.115	0.204		0.3	92.9			0
296	Lettuce, red leaf, raw	16	1.33	0.9	33	1.20	12	28	187	25	0.20	0.028	0.203		1.5	3.7		140.3
297	Squash, winter, butternut, raw	45	1.00	2.0	48	0.70	34	33	352	4	0.15	0.072	0.202		0.5	21.0	0	1.1	0
298	Seaweed, kelp, raw	43	1.68	1.3	168	2.85	121	42	89	233	1.23	0.130	0.200		0.7	3.0	0	66.0	0
299	Kidney, mature seeds, sprouted, cooked, boiled, drained, without salt	33	4.83		19	0.89	23	38	194	7	0.44	0.174	0.199		0.6	35.6			0
300	Jackfruit, raw	94	1.47	1.6	34	0.60	37	36	303	3	0.42	0.187	0.197		0.6	6.7			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
301	Fennel, bulb, raw	31	1.24	3.1	49	0.73	17	50	414	52	0.20	0.066	0.191		0.7	12.0			0
302	Chayote, fruit, raw	19	0.82	1.7	17	0.34	12	18	125	2	0.74	0.123	0.189		0.2	7.7	0	4.1	0
303	Alfalfa seeds, sprouted, raw	23	3.99	1.9	32	0.96	27	70	79	6	0.92	0.157	0.188		0.6	8.2		30.5	0
304	Peppers, hot chili, red, raw	40	1.87	1.5	14	1.03	23	43	322	9	0.26	0.129	0.187		0.5	143.7		14.0	0
305	Seaweed, spirulina, raw	26	5.92		12	2.79	19	11	127	98	0.20	0.597	0.186		0.7	0.9	0		0
306	Currants, red and white, raw	56	1.40	4.3	33	1.00	13	44	275	1	0.23	0.107	0.186		0.6	41.0		11.0	0
307	Abiyuch, raw	69	1.50	5.3	8	1.61	24	47	304	20	0.31	0.057	0.182			54.1
308	Cabbage, savoy, raw	27	2.00	3.1	35	0.40	28	42	230	28	0.27	0.062	0.180		0.9	31.0		68.8	0
309	Squash, winter, hubbard, raw	40	2.00		14	0.40	19	21	320	7	0.13	0.064	0.179		0.5	11.0	0		0
310	Lettuce, butterhead (includes boston and bibb types), raw	13	1.35	1.1	35	1.24	13	33	238	5	0.20	0.016	0.179		0.6	3.7		102.3	0
311	Breadnuttree seeds, raw (Seeds,)	217	5.97		98	2.09	68	67	1183	31	1.13	1.444	0.178			27.4			0
312	Squash, summer, zucchini, includes skin, raw	17	1.21	1.0	16	0.37	18	38	261	8	0.32	0.053	0.177		0.2	17.9	0	4.3	0
313	Squash, summer, all varieties, raw	16	1.21	1.1	15	0.35	17	38	262	2	0.29	0.051	0.175		0.2	17.0	0	3.0	0
314	Arrowroot, raw	65	4.24	1.3	6	2.22	25	98	454	26	0.63	0.121	0.174		0.7	1.9			0
315	Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	15	1.14	1.0	18	0.37	19	37	264	3	0.33	0.052	0.173		0.2	12.9	0	4.2	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
316	Squash, summer, crookneck and straightneck, raw	19	1.01	1.0	21	0.44	20	32	222	2	0.29	0.092	0.172		0.2	19.3	0	3.2	0
317	Squash, winter, butternut, cooked, baked, without salt	40	0.90	1.97	41	0.60	29	27	284	4	0.13	0.065	0.172		0.5	15.1	0	1.0	0
318	Squash, winter, hubbard, cooked, baked, without salt	50	2.48		17	0.47	22	23	358	8	0.15	0.045	0.170		0.6	9.5	0		0
319	Squash, winter, acorn, raw	40	0.80	1.5	33	0.70	32	36	347	3	0.13	0.065	0.167		0.5	11.0	0		0
320	Corn, sweet, yellow, raw	86	3.27	2.0	2	0.52	37	89	270	15	0.46	0.054	0.163		0.6	6.8	0	0.3	0
321	Corn, sweet, white, raw	86	3.22	2.7	2	0.52	37	89	270	15	0.45	0.054	0.161		0.6	6.8	0	0.3	0
322	Parsley, raw	36	2.97	3.3	138	6.20	50	58	554	56	1.07	0.149	0.160		0.1	133.0	0	1640.0	0
323	Scallions or onions, spring (includes tops and bulb), raw	32	1.83	2.6	72	1.48	20	37	276	16	0.39	0.083	0.160		0.6	18.8	0	207.0	0
324	Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	24	1.21	2.3	47	0.56	15	23	246	18	0.18	0.023	0.159		0.9	51.0			0
325	Cabbage, chinese (pak-choi), raw	13	1.50	1.0	105	0.80	19	37	252	65	0.19	0.021	0.159		0.5	45.0		45.5	0
326	Asparagus, raw	20	2.20	2.1	24	2.14	14	52	202	2	0.54	0.189	0.158		2.3	5.6		41.6	0
327	Winged beans, immature seeds, cooked, boiled, drained, without salt	38	5.31		61	1.09	30	25	274	4	0.28	0.037	0.158		1.1	9.8			0
328	Squash, summer, scallop, raw	18	1.20		19	0.40	23	36	182	1	0.29	0.102	0.157		0.2	18.0	0		0
329	Rowal, raw	111	2.30	6.2	15	2.20	32	52	131	4	0.43	1.060	0.155			25.8
330	Lettuce, cos or romaine, raw	17	1.23	2.1	33	0.97	14	30	247	8	0.23	0.048	0.155		0.4	24.0		102.5	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
331	Tomatillos, raw	32	0.96	1.9	7	0.62	20	39	268	1	0.22	0.079	0.153		0.5	11.7	0	10.1	0
332	Cabbage, savoy, cooked, boiled, drained, without salt	24	1.80	2.8	30	0.38	24	33	184	24	0.23	0.052	0.152		0.7	17.0			0
333	Carrots, baby, raw	35	0.64	2.9	32	0.89	10	28	237	78	0.17	0.100	0.151		0.9	2.6		9.4	0
334	Guavas, common, raw	68	2.55	5.4	18	0.26	22	40	417	2	0.23	0.230	0.150		0.6	228.3		2.6	0
335	Avocados, raw, California	167	1.96	6.8	13	0.61	29	54	507	8	0.68	0.170	0.149		0.4	8.8		21.0	0
336	Loquats, raw	47	0.43	1.7	16	0.28	13	27	266	1	0.05	0.040	0.148		0.6	1.0			0
337	Gooseberries, raw	44	0.88	4.3	25	0.31	10	27	198	1	0.12	0.070	0.144		0.6	27.7			0
338	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	12	1.56	1.0	93	1.04	11	29	371	34	0.17	0.019	0.144		0.4	26.0		34.0	0
339	Swamp cabbage, cooked, boiled, drained, without salt	20	2.08	1.9	54	1.32	30	42	284	122	0.16	0.021	0.143		0.9	16.0			0
340	Breadfruit seeds, raw (Seeds,)	191	7.40	5.2	36	3.67	54	175	941	25	0.90	1.148	0.142			6.6			0
341	Mushrooms, brown, Italian, or Crimini, raw	27	2.50	0.6	18	0.40	9	120	448	6	1.10	0.500	0.142		26.0	0.0		0.0	0
342	Mushrooms, portabella, grilled	26	2.50	1.5	8	0.60	11	130	484	6	0.60	0.400	0.142		11.0	0.0		0.0	0
343	Coconut water (liquid from coconuts) (Nuts,)	19	0.72	1.1	24	0.29	25	20	250	105	0.10	0.040	0.142		1.0	2.4		0.0	0
344	Radicchio, raw	23	1.43	0.9	19	0.57	13	40	302	22	0.62	0.341	0.138		0.9	8.0		255.2	0
345	Kumquats, raw	71	1.88	6.5	62	0.86	20	19	186	10	0.17	0.095	0.135		0.0	43.9		0.0	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
346	Turnips, raw	28	0.90	1.8	30	0.30	11	27	191	67	0.27	0.085	0.134		0.7	21.0	0	0.1	0
347	Figs, raw	74	0.75	2.9	35	0.37	17	14	232	1	0.15	0.070	0.128		0.2	2.0		4.7	0
348	Pumpkin, raw	26	1.00	0.5	21	0.80	12	44	340	1	0.32	0.127	0.125		0.3	9.0	0	1.1	0
349	Squash, winter, spaghetti, raw	31	0.64		23	0.31	12	12	108	17	0.19	0.037	0.125		0.3	2.1	0		0
350	Lettuce, iceberg (includes crisphead types), raw	14	0.90	1.2	18	0.41	7	20	141	10	0.15	0.025	0.125		0.1	2.8		24.1	0
351	Pinto, mature seeds, sprouted, cooked, boiled, drained, without salt (Beans,)	22	1.86		15	0.66	18	30	98	51	0.17	0.107	0.123		0.6	6.1			0
352	Tomatoes, yellow, raw	15	0.98	0.7	11	0.49	12	36	258	23	0.28	0.101	0.120		0.4	9.0	0		0
353	Pomegranates, raw (1)	83	1.67	4.0	10	0.30	12	36	236	3	0.35	0.158	0.119		0.5	10.2	0	16.4	0
354	Peppers, sweet, yellow, raw	27	1.00	0.9	11	0.46	12	24	212	2	0.17	0.107	0.117		0.3	183.5			0
355	Crabapples, raw	76	0.40		18	0.36	7	15	194	1		0.067	0.115			8.0			0
356	Ginkgo nuts, raw (Nuts,)	182	4.32		2	1.00	27	124	510	7	0.34	0.274	0.113			15.0			0
357	Eggplant, cooked, boiled, drained, without salt	35	0.83	2.25	6	0.25	11	15	123	1	0.12	0.059	0.113		0.1	1.3		2.9	0
358	Cherries, sour, red, raw	50	1.00	1.6	16	0.32	9	15	173	3	0.10	0.104	0.112		0.0	10.0		2.1	0
359	Peppers, sweet, red, raw	31	0.99	2.1	7	0.43	12	26	211	4	0.25	0.017	0.112		0.1	127.7		4.9	0
360	Tapioca, pearl, dry	358	0.19	0.9	20	1.58	1	7	11	1	0.12	0.020	0.110		0.8	0.0	0	0.0	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
361	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	27	0.66	1.4	21	0.34	11	14	117	18	0.20	0.035	0.109		0.3	3.5	0	0.8	0
362	Celery, cooked, boiled, drained, without salt	18	0.83	1.6	42	0.42	12	25	284	91	0.14	0.036	0.106		1.0	6.1		37.8	0
363	Pepper, banana, raw	27	1.66	3.4	14	0.46	17	32	256	13	0.25	0.094	0.100		0.3	82.7		9.5	0
364	Chicory, witloof, raw	17	0.90	3.1	19	0.24	10	26	211	2	0.16	0.051	0.100		0.2	2.8			0
365	Kiwi fruit, (chinese gooseberries), fresh, raw	61	1.14	3.0	34	0.31	17	34	312	3	0.14	0.130	0.098		0.2	92.7		40.3	0
366	Avocados, raw, Florida	120	2.23	5.6	10	0.17	24	40	351	2	0.40	0.311	0.095			17.4			0
367	Pimento, canned	23	1.10	1.9	6	1.68	6	17	158	14	0.19	0.049	0.092		0.2	84.9	0	8.3	0
368	Balsam-pear (bitter gourd), pods, raw	17	1.00	2.8	19	0.43	17	31	296	5	0.80	0.034	0.089		0.2	84.0			0
369	Tomatoes, orange, raw	16	1.16	0.9	5	0.47	8	29	212	42	0.14	0.062	0.088		0.4	16.0			0
370	Caribou, cooked, roasted (Game meat,)	167	29.77	0.0	22	6.17	27	233	310	60	5.26	0.263	0.087		13.6	3.0	0	1.4	109
371	Feijoa, raw	49	1.24		17	0.08	9	20	155	3	0.04	0.055	0.085			20.3			0
372	Jujube, raw	79	1.20		21	0.48	10	23	250	3	0.05	0.073	0.084			69.0			0
373	Cherimoya, raw	74	1.65	2.3	8	0.30	16	26	269	4	0.18	0.073	0.083			11.5			0
374	Mushrooms, enoki, raw	44	2.56	2.7	1	1.09	16	109	368	3	0.61	0.091	0.079		2.2	0.0		0.0	0
375	Apricots, raw	48	1.40	2.0	13	0.39	10	23	259	1	0.20	0.078	0.077		0.1	10.0		3.3	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
376	Onions, sweet, raw	32	0.80	0.9	20	0.26	9	27	119	8	0.13	0.056	0.076		0.5	4.8	0	0.3	0
377	Mushrooms, portabella, grilled	35	4.27	2.2	4	0.56	15	150	521	10	0.73	0.499	0.075		17.7	0.0		0.0	0
378	Mung, mature seeds, sprouted, canned, drained solids (Beans,)	12	1.40	0.8	14	0.43	9	32	27	140	0.28	0.157	0.073		0.6	0.3		13.4	0
379	Turnips, cooked, boiled, drained, without salt	22	0.71	2.0	33	0.18	9	26	177	16	0.12	0.002	0.071		0.2	11.6	0	0.1	0
380	Anchovy, european, raw (Fish,)	131	20.35	0.0	147	3.25	41	174	383	104	1.72	0.211	0.070		36.5	0.0		0.1	60
381	Cisco, raw (Fish,)	98	18.99	0.0	12	0.40	17	152	354	55	0.37	0.072	0.067		12.6	0.0			50
382	Jerusalem-artichokes, raw	73	2.00	1.6	14	3.40	17	78	429	4	0.12	0.140	0.060		0.7	4.0		0.1	0
383	Breadfruit, raw	103	1.07	4.9	17	0.54	25	30	490	2	0.12	0.084	0.060		0.6	29.0		0.5	0
384	Pears, asian, raw	42	0.50	3.6	4	0.00	8	11	121	0	0.02	0.050	0.060		0.1	3.8	0	4.5	0
385	Yambean (jicama), raw	38	0.72	4.9	12	0.60	12	18	150	4	0.16	0.048	0.060		0.7	20.2	0	0.3	0
386	Mushrooms, Maitake, Raw	37	1.94	2.7	1	0.30	10	74	204	1	0.75	0.252	0.059		2.2	0.0		0.0	0
387	Waxgourd, (chinese preserving melon), raw	13	0.40	2.9	19	0.40	10	19	6	111	0.61	0.023	0.058		0.2	13.0			0
388	Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt	14	0.40	1.0	18	0.38	10	17	5	107	0.59	0.022	0.056		0.2	10.5		2.8	0
389	Litchis, raw	66	0.83	1.3	5	0.31	10	31	171	1	0.07	0.148	0.055		0.6	71.5		0.4	0
390	Nectarines, raw	44	10.06	1.7	6	0.28	9	26	201	0	0.17	0.086	0.054		0.0	5.4		2.2	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
391	Longans, raw	60	1.31	1.1	1	0.13	10	21	266	0	0.05	0.169	0.052			84.0			0
392	Caviar, black and red, granular (Fish,)	252	24.60	0.0	275	11.88	300	356	181	1500	0.95	0.110	0.050		65.50	0.0	232	0.6	588
393	Carp, cooked, dry heat (Fish,)	162	22.86	0.0	52	1.59	38	531	427	63	1.90	0.073	0.050		16.2	1.6			84
394	Mushrooms, white, raw	22	3.09	1.0	3	0.50	9	86	318	5	0.52	0.318	0.047		9.3	2.1	18	0.0	0
395	Deer, cooked, roasted (Game meat,)	158	30.21	0.0	7	4.47	24	226	335	54	2.75	0.300	0.046		12.9	0.0			112
396	Goat, cooked, roasted (Game meat,)	143	27.10	0.0	17	3.73	0	201	405	86	5.27	0.303	0.042		11.8	0.0	0	1.2	75
397	Carp, raw (Fish,)	127	17.83	0.0	41	1.24	29	415	333	49	1.48	0.057	0.042		12.6	1.6		0.1	66
398	Cantaloupe, raw (Melon,)	34	0.84	0.9	9	0.21	12	15	267	16	0.18	0.041	0.041		0.4	36.7		2.5	0
399	Tangerines, (mandarin oranges), raw	53	0.81	1.8	37	0.15	12	20	166	2	0.07	0.042	0.039		0.1	26.7	0	0.0	0
400	Radishes, oriental, raw	18	0.60	1.6	27	0.40	16	23	227	21	0.15	0.115	0.038		0.7	22.0	0	0.3	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
401	Egg, turkey, whole, fresh, raw	171	13.68	0.0	99	4.10	13	170	142	151	1.58	0.062	0.038		34.3	0.0			933
402	Egg, quail, whole, fresh, raw	158	13.05	0.0	64	3.65	13	226	132	141	1.47	0.062	0.038		32.0	0.0		0.3	844
403	Egg, duck, whole, fresh, raw	185	12.81	0.0	64	3.85	17	220	222	146	1.41	0.062	0.038		36.4	0.0		0.4	884
404	Egg, goose, whole, fresh, raw	185	13.87	0.0	60	3.64	16	208	210	138	1.33	0.062	0.038		36.9	0.0		0.4	852
405	Carambola, (starfruit), raw	31	1.04	2.8	3	0.08	10	12	133	2	0.12	0.137	0.037		0.6	34.4		0.0	0
406	Banana (Melon,) (Navajo)	21	0.84	0.3	13	0.21	10	9	140	11	0.14	0.035	0.036		0.4	8.1		4.9
407	Casaba, raw (Melon,)	28	1.11	0.9	11	0.34	11	5	182	9	0.07	0.060	0.035		0.4	21.8		2.5	0
408	Casaba, raw (Melons,)	28	1.11	0.9	11	0.34	11	5	182	9	0.07	0.060	0.035		0.4	21.8		2.5	0
409	Radishes, white icicle, raw	14	1.10	1.4	27	0.80	9	28	280	16	0.13	0.099	0.033		0.7	29.0			0
410	Muskrat, cooked, roasted (Game meat,)	234	30.09	0.0	36	7.10	26	271	320	95	2.27	0.189	0.032		14.8	7.0			121
411	Rabbit, domesticated, composite of cuts, cooked, roasted (Game meat,)	197	29.06	0.0	19	2.27	21	263	383	47	2.27	0.189	0.032		38.5	0.0			82
412	Squirrel, cooked, roasted (Game meat,)	173	30.77	0.0	3	6.81	28	211	352	119	1.78	0.148	0.032		15.1	0.0	0	1.4	121
413	Lemons, raw, without peel	29	1.10	2.8	26	0.60	8	16	138	2	0.06	0.037	0.030		0.4	53.0		0.0	0
414	Oranges, raw, navels	49	0.91	2.2	43	0.13	11	23	166	1	0.08	0.039	0.029		0.0	59.1		0.0	0
415	Rose-apples, raw	25	0.60		29	0.07	5	8	123	0	0.06	0.016	0.029			22.3			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
416	Mangos, raw	65	0.51	1.8	10	0.13	9	11	156	2	0.04	0.110	0.027		0.6	27.7		4.2	0
417	Bluefish, cooked, dry heat (Fish,)	159	25.69	0.0	9	0.62	42	291	477	77	1.04	0.068	0.027		46.8	0.0			76
418	Catfish, channel, wild, cooked, dry heat (Fish,)	105	18.47	0.0	11	0.35	28	304	419	50	0.61	0.039	0.027		14.3	0.8			72
419	Honeydew, raw (Melon,)	36	0.54	0.8	6	0.17	10	11	228	18	0.09	0.024	0.027		0.7	18.0		2.9	0
420	Squash, Indian, raw (Navajo)	26	0.52		9	0.17	10	12	205	20	0.07	0.017	0.027			4.5
421	Milk, human, mature, fluid	70	1.03	0.0	32	0.03	3	14	51	17	0.17	0.052	0.026		1.8	5.0	4	0.3	14
422	Catfish, channel, wild, raw (Fish,)	95	16.38	0.0	14	0.30	23	209	358	43	0.51	0.034	0.025		12.6	0.7	500		58
423	Goose, domesticated, meat only, cooked, roasted	238	28.97	0.0	14	2.87	25	309	388	76	3.17	0.276	0.024		25.5	0.0			96
424	Goose, domesticated, meat and skin, cooked, roasted	305	25.16	0.0	13	2.83	22	270	329	70	2.62	0.264	0.023		21.8	0.0	3	5.1	91
425	Clementines, raw	47	0.85	1.7	30	0.14	10	21	177	1	0.06	0.043	0.023		0.1	48.8		0.0
426	Horse, cooked, roasted (Game meat,)	175	28.14	0.0	8	5.03	25	247	379	55	3.82	0.171	0.022		13.5	2.0			68
427	Salmon, Atlantic, wild, cooked, dry heat (Fish,)	182	25.44	0.0	15	1.03	37	256	628	56	0.82	0.321	0.021		46.8	0.0			71
428	Turkey, all classes, meat only, cooked, roasted	170	29.32	0.0	25	1.78	26	213	298	70	3.10	0.094	0.021		36.8	0.0	8	3.7	76
429	Trout, rainbow, wild, cooked, dry heat (Fish,)	150	22.92	0.0	86	0.38	31	269	448	56	0.51	0.058	0.021		13.2	2.0			69
430	Bluefish, raw (Fish,)	124	20.04	0.0	7	0.48	33	227	372	60	0.81	0.053	0.021		36.5	0.0			59
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
431	Olives, ripe, canned (jumbo-super colossal)	81	0.97	2.5	94	3.32	4	3	9	898	0.22	0.226	0.020		0.9	1.5		1.4	0
432	Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)	140	26.69	0.0	60	1.07	107	285	576	69	0.53	0.035	0.020		46.8	0.0			41
433	Grapefruit, raw, pink and red, California and Arizona	37	0.50			10.08	9	12	147	1	0.07	0.032	0.020			38.1			0
434	Duck, domesticated, meat only, cooked, roasted	201	23.48	0.0	12	2.70	20	203	252	65	2.60	0.231	0.019		22.4	0.0	4	3.8	89
435	Duck, domesticated, meat and skin, cooked, roasted	337	18.99	0.0	11	2.70	16	156	204	59	1.86	0.227	0.019		20.0	0.0	3	5.1	84
436	Horse, raw (Game meat,)	133	21.39	0.0	6	3.82	24	221	360	53	2.9	0.144	0.019		10.1	1.0			52
437	Salmon, pink, cooked, dry heat (Fish,)	149	25.56	0.0	17	0.99	33	295	414	86	0.71	0.099	0.019		57.2	0.0			67
438	Salmon, coho, wild, cooked, dry heat (Fish,)	139	23.45	0.0	45	0.61	33	322	434	58	0.56	0.071	0.019		38.0	1.4	451	0.1	55
439	Butterfish, cooked, dry heat (Fish,)	187	22.15	0.0	28	0.64	32	308	481	114	0.99	0.069	0.019		46.8	0.0			83
440	Salmon, chinook, cooked, dry heat (Fish,)	231	25.72	0.0	28	0.91	122	371	505	60	0.56	0.053	0.019		46.8	4.1			85
441	Bass, striped, cooked, dry heat (Fish,)	124	22.73	0.0	19	1.08	51	254	328	88	0.51	0.040	0.019		46.8	0.0			103
442	Chicken, broilers or fryers, breast, meat and skin, cooked, roasted	197	29.80	0.0	14	1.07	27	2114	245	71	1.02	0.050	0.018		24.7	0.0	5	0.3	84
443	Milk, sheep, fluid	108	5.98	0.0	193	0.10	18	158	137	44	0.54	0.046	0.018		1.7	4.2			27
444	Milk, goat, fluid	69	3.56	0.0	134	0.05	14	111	204	50	0.30	0.046	0.018		1.4	1.3	12	0.3	11
445	Milk, indian buffalo, fluid	97	3.75	0.0	169	0.12	31	117	178	52	0.22	0.046	0.018			2.3			19
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
446	Chicken, broilers or fryers, breast, meat only, cooked, roasted	165	31.02	0.0	15	1.04	29	228	256	74	1.00	0.049	0.017		27.6	0.0	5	0.3	85
447	Pummelo, raw (1)	38	0.76	1.0	4	0.11	6	17	216	1	0.08	0.048	0.017			61.0			0
448	Butterfish, raw (Fish,)	146	17.28	0.0	22	0.50	25	240	375	89	0.77	0.054	0.015		36.5	0.0			65
449	Bass, striped, raw (Fish,)	97	17.73	0.0	15	0.84	40	198	256	69	0.40	0.031	0.015		36.5	0.0			80
450	Bison, top sirloin, separable lean only, 1" steak, cooked, broiled (Game meat,)	171	28.05	0.0	5	3.47	27	253	387	53	5.11	0.211	0.013		41.2	0.0			86
451	Elk, cooked, roasted (Game meat,)	146	30.19	0.0	5	3.63	24	180	328	61	3.16	0.142	0.013		13.0	0.0			73
452	Roe, mixed species, cooked, dry heat (Fish,)	204	28.62	0.0	28	0.77	26	515	283	117	1.28	0.128	0.013		51.7	16.4			479
453	Papayas, raw	39	0.61	1.8	24	0.10	10	5	257	3	0.07	0.016	0.011		0.6	61.8	0	2.6	0
454	Bison, ground, cooked, pan-broiled (Game meat,)	238	23.77	0.0	13	3.08	22	205	341	73	5.14	0.146	0.010		30.0	0.0			83
455	Roe, mixed species, raw (Fish,)	143	22.32	0.0	22	0.60	20	402	221	91	1.00	0.100	0.010		40.3	16.0	484	0.2	374
456	Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked	238	26.36	0.0	20	1.11	24	221	341	57	3.06	0.090	0.010		42.0	0.1	38	0.0	88
457	Moose, cooked, roasted (Game meat,)	134	29.27	0.0	6	4.22	24	176	334	69	3.68	0.079	0.009		12.8	5.0	0	1.2	78
458	Limes, raw	30	0.70	2.8	33	0.60	6	18	102	2	0.11	0.065	0.008		0.4	29.1	0	0.6	0
459	Milk, producer, fluid, 3.7% milkfat	64	3.28	0.0	119	0.05	13	93	151	49	0.38	0.010	0.004		2.0	1.5			14
460	Milk, whole, 3.25% milkfat	60	3.22	0.0	113	0.03	10	91	143	40	0.40	0.011	0.003		3.7	0.0	40	0.2	10
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
461	Carissa, (natal-plum), raw	62	0.50		11	1.31	16	7	260	3		0.210				38.0			0
462	Opossum, cooked, roasted (Game meat,)	221	30.20	0.0	17	4.64	34	278	438	58	2.28	0.189			18.2	0.0	0	1.6	129
463	Raccoon, cooked, roasted (Game meat,)	255	29.20	0.0	14	7.10	30	261	398	79	2.27	0.189			18.0	0.0	0	1.7	97
464	Beaver, cooked, roasted (Game meat,)	212	34.85	0.0	22	10.00	29	292	403	59	2.27	0.189			43.1	3.0	0	1.6	117
465	Buffalo, water, cooked, roasted (Game meat,)	131	26.83	0.0	15	2.12	33	220	313	56	2.54	0.178			12.0	0.0			61
466	Bear, cooked, simmered (Game meat,)	259	32.42	0.0	5	10.73	23	170	263	71	10.27	0.148			11.2	0.0	0	1.8	98
467	Quinces, raw	57	0.40	1.9	11	0.70	8	17	197	4	0.04	0.130			0.6	15.0
468	Pumpkin flowers, cooked, boiled, drained, without salt	15	1.09	0.9	37	0.88	25	34	106	6	0.10	0.100			0.7	5.0	0	0.0	0
469	Tamarinds, raw	239	2.80	5.1	74	2.80	92	113	628	28	0.10	0.086			1.3	3.5		2.8	0
470	Passion-fruit, (granadilla), purple, raw	97	2.20	10.4	12	1.60	29	68	348	28	0.10	0.086			0.6	30.0		0.7	0
471	Mammy-apple, (mamey), raw	51	0.50	3.0	11	0.70	16	11	47	15	0.10	0.086			0.6	14.0			0
472	Soursop, raw	66	1.00	3.3	14	0.60	21	27	278	14	0.10	0.086			0.6	20.6		0.4	0
473	Sapodilla, raw	830	0.44	5.3	21	0.80	12	12	193	12	0.10	0.086			0.6	14.7			0
474	Sugar-apples, (sweetsop), raw	94	2.06	4.4	24	0.60	21	32	247	9	0.10	0.086			0.6	36.3			0
475	Sugar-apples, (sweetsop), raw	94	2.06	4.4	24	0.60	21	32	247	9	0.10	0.086			0.6	36.3			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
476	Acerola, (west indian cherry), raw	32	0.40	1.1	12	0.20	18	11	146	7	0.10	0.086			0.6	1677.6			0
477	Plantains, raw	122	1.30	2.3	3	0.60	37	34	499	4	0.14	0.081			1.5	18.4		0.7	0
478	Prickly pears, raw	41	0.73	3.6	56	0.30	85	24	220	5	0.12	0.080			0.6	14.0			0
479	Elderberries, raw	73	0.66	7.0	38	1.60	5	39	280	6	0.11	0.061			0.6	36.0			0
480	Mulberries, raw	43	1.44	1.7	39	1.85	18	38	194	10	0.12	0.060			0.6	36.4		7.8	0
481	Boar, wild, cooked, roasted (Game meat,)	160	28.30	0.0	16	1.12	27	134	396	60	3.01	0.056			13.0	0.0	0	1.4	77
482	Herring eggs, Pacific, plain (Alaska Native) (Fish,)	74	9.60		19	2.70				61						0.6			40
483	Guavas, strawberry, raw	69	0.58	5.4	21	0.22	17	27	292	37						37.0			0
484	Cranberries, wild, bush, raw (Alaska Native)	55	1.10	6.7	20	1.00		15	140	26						15.0
485	Sesbania flower, raw	27	1.28		19	0.84	12	30	184	15					0.9	73.0	0		0
486	Java-plum, (jambolan), raw	60	0.72		19	0.19	15	17	79	14						14.3			0
487	Sesbania flower, cooked, steamed, without salt	22	1.14		22	0.56	12	21	107	11					0.7	37.0	0		0
488	Sapotes, (marmalade plum), raw	134	2.12	2.6	39	1.00	30	28	344	10						20.0			0
489	Roselle, raw	49	0.96		215	1.48	51	37	208	6						12.0			0
490	Pumpkin flowers, raw	15	1.03		39	0.70	24	49	173	5					0.7	28.0	0		0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
491	Pitanga, (surinam-cherry), raw	33	0.80		9	0.20	12	11	103	3						26.3			0
492	Custard-apple, (bullock's-heart), raw	101	1.70	2.4	30	0.71	18	21	382	1						19.2			0
493	Persimmons, native, raw	127	0.80		27	2.50		26	310	1						66.0			0
494	Oheloberries, raw	280	0.38		7	0.09	6	10	38	1						6.0			0
495	Mouse nuts, roots (Alaska Native)	81	3.90		22			175								16.0
496	Mouse nuts, seedlings (Alaska Native)	104	7.30		17			150								8.0
497	Groundcherries, (cape-gooseberries or poha), raw	53	1.90		9	1.00		40								11.0			0
498	Sea cucumber, yane (Alaska Native)	56	13.00		30	0.60
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg

**Alphabetical List of Whole Foods and their Nutrients**
A-Blueberries	Bluefish-Cashew	Catfish-Crabapples	Cranberries-Goose	Gooseberries-Lettuce
Lima-Mustard	Navy-Pineapple	Pink-Safflower	Saffron-Strawberries	Sugar-apples-Yellow

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

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