The Ultimate Nutrition Tables!

Iron

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	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
2	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
3	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
4	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
5	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
6	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
7	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
8	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
9	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
10	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
11	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
12	Tarragon, dried (Spices,)	295	22.77	7.4	1139	32.30	347	313	3020	62	3.90	0.677	7.967		4.4	50.0	0		0
13	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
14	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
15	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
	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	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
17	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
18	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
19	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
20	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
21	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
22	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
23	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
24	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
25	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
26	Cardamom (Spices,)	311	10.76	28.0	383	13.97	229	178	1119	18	7.47	0.383	28.000			21.0	0		0
27	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
28	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
29	Spearmint, fresh (1)	44	3.29	6.8	199	11.87	63	60	458	30	1.09	0.240	1.118			13.3			0
30	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
	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	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
32	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
33	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
34	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
35	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
36	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
37	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
38	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
39	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
40	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
41	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
42	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
43	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
44	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
45	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
	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	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
47	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
48	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
49	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
50	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
51	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
52	Watermelon seed kernels, dried (Seeds,)	557	28.33		54	7.28	515	755	648	99	10.24	0.686	1.614			0.0			0
53	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
54	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
55	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
56	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
57	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
58	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
59	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
60	Broadbeans (fava beans), mature seeds, raw	341	26.12	25.0	103	6.70	192	421	1062	13	3.14	0.824	1.626		8.2	1.4		9.0	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
61	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
62	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
63	Dill weed, fresh	43	3.46	2.1	208	6.59	55	66	738	61	0.91	0.146	1.264			85.0			0
64	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
65	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
66	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
67	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
68	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
69	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
70	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
71	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
72	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
73	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
74	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
75	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
	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	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
77	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
78	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
79	Peppermint, fresh	70	3.75	8.0	243	5.08	80	73	569	31	1.11	0.329	1.176			31.8			0
80	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
81	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
82	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
83	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
84	Safflower seed kernels, dried (Seeds,)	517	16.18		78	4.9	353	644	687	3	5.05	1.747	2.014			0.0			0
85	Oats	389	16.89	10.6	54	4.72	177	523	429	2	3.97	0.626	4.916			0.0			0
86	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
87	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
88	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
89	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
90	Quinoa, uncooked	368	14.12	7.0	47	4.57	197	457	563	5	3.10	0.590	2.033		8.5		0	0.0	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
91	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
92	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
93	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
94	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
95	Kamut, uncooked	337	14.70	9.1	24	4.41	134	386	446	6	3.68	0.522	2.860		69.3			1.8
96	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
97	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
98	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
99	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
100	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
	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	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
102	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
103	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
104	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
105	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
106	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
107	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
108	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
109	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
110	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
111	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
112	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
113	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
114	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
115	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
	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	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
117	Pilinuts-canarytree, dried (Nuts,)	719	10.80		145	3.53	302	575	507	3	2.97	0.958	2.313			0.6			0
118	Pinon Nuts, roasted (Navajo)	541	7.41	43.4	18	3.53	152	345	458	310	2.89	0.654	1.740			0.0
119	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
120	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
121	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
122	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
123	Borage, raw	21	1.80		93	3.30	52	53	470	80	0.20	0.130	0.349		0.9	35.0			0
124	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
125	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
126	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
127	Lentils, sprouted, raw	106	8.96		25	3.21	37	173	322	11	1.51	0.352	0.506		0.6	16.5			0
128	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
129	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
130	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
	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	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
132	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
133	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
134	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
135	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
136	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
137	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
138	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
139	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
140	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
141	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
142	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
143	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
144	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
145	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
146	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
147	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
148	Herring eggs, Pacific, plain (Alaska Native) (Fish,)	74	9.60		19	2.70				61						0.6			40
149	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
150	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
151	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
152	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
153	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
154	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
155	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
156	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
157	Triticale	336	13.05		37	2.57	130	358	332	5	3.45	0.457	3.210			0.0	0		0
158	Arrowhead, raw	99	5.33		10	2.57	51	174	922	22	0.28	0.171	0.360		0.7	1.1			0
159	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
160	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
	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	Persimmons, native, raw	127	0.80		27	2.50		26	310	1						66.0			0
162	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
163	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
164	Beechnuts, dried (Nuts,)	576	6.20		1	2.46	0	0	1017	38	0.36	0.670	1.341			15.5			0
165	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
166	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
167	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
168	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
169	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
170	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
171	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
172	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
173	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
174	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
175	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
	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	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
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	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
179	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
180	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
181	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
182	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
183	Rowal, raw	111	2.30	6.2	15	2.20	32	52	131	4	0.43	1.060	0.155			25.8
184	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
185	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
186	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
187	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
188	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
189	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
190	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
	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	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
192	Amaranth grain, cooked	102	3.80	2.1	47	2.10	65	148	135	6	0.86	0.149	0.854		5.5
193	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
194	Breadnuttree seeds, raw (Seeds,)	217	5.97		98	2.09	68	67	1183	31	1.13	1.444	0.178			27.4			0
195	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
196	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
197	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
198	Kamut, cooked	146	6.45	3.9	10	2.01	56	177	202	6	1.77	0.248	1.215						0
199	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
200	Purslane, raw	16	1.30		65	1.99	68	44	494	45	0.17	0.113	0.303		0.9	21.0			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
201	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
202	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
203	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
204	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
205	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
206	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
207	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
208	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
209	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
210	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
211	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
212	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
213	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
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	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
	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	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
217	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
218	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
219	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
220	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
221	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
222	Abiyuch, raw	69	1.50	5.3	8	1.61	24	47	304	20	0.31	0.057	0.182			54.1
223	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
224	Elderberries, raw	73	0.66	7.0	38	1.60	5	39	280	6	0.11	0.061			0.6	36.0			0
225	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
226	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
227	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
228	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
229	Currants, european black, raw	63	1.40		55	1.54	24	59	322	2	0.27	0.086	0.256			181.0			0
230	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
	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	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
232	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
233	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
234	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
235	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
236	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
237	Roselle, raw	49	0.96		215	1.48	51	37	208	6						12.0			0
238	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
239	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
240	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
241	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
242	Chestnuts, japanese, raw (Nuts,)	154	2.25		31	1.45	49	72	329	14	1.10	0.562	1.591			26.3			0
243	Chestnuts, chinese, raw (Nuts,)	224	4.20		18	1.41	84	96	447	3	0.87	0.363	1.601			36.0			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	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
	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	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
247	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
248	Fiddlehead ferns, raw	34	4.55		32	1.31	34	101	370	1	0.83	0.320	0.510			26.6			0
249	Carissa, (natal-plum), raw	62	0.50		11	1.31	16	7	260	3		0.210				38.0			0
250	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
251	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
252	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
253	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
254	Shallots, raw	72	2.50		37	1.20	21	60	334	12	0.40	0.088	0.292		1.2	8.0	0		0
255	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
256	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
257	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
258	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
259	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
260	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
	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	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
262	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
263	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
264	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
265	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
266	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
267	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
268	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
269	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
270	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
271	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
272	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
273	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
274	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
275	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
	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	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
277	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
278	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
279	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
280	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
281	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
282	Sapotes, (marmalade plum), raw	134	2.12	2.6	39	1.00	30	28	344	10						20.0			0
283	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
284	Cranberries, wild, bush, raw (Alaska Native)	55	1.10	6.7	20	1.00		15	140	26						15.0
285	Groundcherries, (cape-gooseberries or poha), raw	53	1.90		9	1.00		40								11.0			0
286	Ginkgo nuts, raw (Nuts,)	182	4.32		2	1.00	27	124	510	7	0.34	0.274	0.113			15.0			0
287	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
288	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
289	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
290	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
	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	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
292	Lotus seeds, raw (Seeds,)	89	4.13		44	0.95	56	168	367	1	0.28	0.094	0.621			0.0			0
293	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
294	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
295	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
296	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
297	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
298	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
299	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
300	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
301	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
302	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
303	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
304	Broccoli, leaves, raw	28	2.98		48	0.88	25	66	325	27	0.40	0.045	0.229		3.0	93.2			0
305	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
306	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
307	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
308	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
309	Sesbania flower, raw	27	1.28		19	0.84	12	30	184	15					0.9	73.0	0		0
310	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
311	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
312	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
313	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
314	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
315	Burdock root, raw	72	1.53	3.3	41	0.80	38	51	308	5	0.33	0.077	0.232		0.7	3.0		1.6	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
316	Chicory roots, raw	73	1.40		41	0.80	22	61	290	50	0.33	0.077	0.233		0.7	5.0			0
317	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
318	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
319	Sapodilla, raw	830	0.44	5.3	21	0.80	12	12	193	12	0.10	0.086			0.6	14.7			0
320	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
321	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
322	Acorns, raw (Nuts,)	387	6.15		41	0.79	62	79	539	0	0.51	0.621	1.337			0.0			0
323	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
324	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
325	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
326	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
327	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
328	Custard-apple, (bullock's-heart), raw	101	1.70	2.4	30	0.71	18	21	382	1						19.2			0
329	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
330	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
	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	Pumpkin flowers, raw	15	1.03		39	0.70	24	49	173	5					0.7	28.0	0		0
332	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
333	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
334	Quinces, raw	57	0.40	1.9	11	0.70	8	17	197	4	0.04	0.130			0.6	15.0
335	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
336	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
337	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
338	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
339	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
340	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
341	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
342	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
343	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
344	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
345	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
	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	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
347	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
348	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
349	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
350	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
351	Sea cucumber, yane (Alaska Native)	56	13.00		30	0.60
352	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
353	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
354	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
355	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
356	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
357	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
358	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
359	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
360	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
	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	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
362	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
363	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
364	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
365	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
366	Sesbania flower, cooked, steamed, without salt	22	1.14		22	0.56	12	21	107	11					0.7	37.0	0		0
367	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
368	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
369	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
370	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
371	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
372	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
373	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
374	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
375	Butterfish, raw (Fish,)	146	17.28	0.0	22	0.50	25	240	375	89	0.77	0.054	0.015		36.5	0.0			65
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
376	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
377	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
378	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
379	Jujube, raw	79	1.20		21	0.48	10	23	250	3	0.05	0.073	0.084			69.0			0
380	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
381	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
382	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
383	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
384	Peppers, hungarian, raw	29	0.80		12	0.46	16	29	202	1	0.30	0.115	0.204		0.3	92.9			0
385	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
386	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
387	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
388	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
389	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
390	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
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
391	Peppers, 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
392	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
393	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
394	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
395	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
396	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
397	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
398	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
399	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
400	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
	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	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
402	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
403	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
404	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
405	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
406	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
407	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
408	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
409	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
410	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
411	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
412	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
413	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
414	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
415	Crabapples, raw	76	0.40		18	0.36	7	15	194	1		0.067	0.115			8.0			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
416	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
417	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
418	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
419	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
420	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
421	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
422	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
423	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
424	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
425	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
426	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
427	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
428	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
429	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
430	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
	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	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
432	Prickly pears, raw	41	0.73	3.6	56	0.30	85	24	220	5	0.12	0.080			0.6	14.0			0
433	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
434	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
435	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
436	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
437	Cherimoya, raw	74	1.65	2.3	8	0.30	16	26	269	4	0.18	0.073	0.083			11.5			0
438	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
439	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
440	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
441	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
442	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
443	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
444	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
445	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
446	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
447	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
448	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
449	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
450	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
451	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
452	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
453	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
454	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
455	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
456	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
457	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
458	Guavas, strawberry, raw	69	0.58	5.4	21	0.22	17	27	292	37						37.0			0
459	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
460	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
	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	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
462	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
463	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
464	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
465	Pitanga, (surinam-cherry), raw	33	0.80		9	0.20	12	11	103	3						26.3			0
466	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
467	Java-plum, (jambolan), raw	60	0.72		19	0.19	15	17	79	14						14.3			0
468	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
469	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
470	Avocados, raw, Florida	120	2.23	5.6	10	0.17	24	40	351	2	0.40	0.311	0.095			17.4			0
471	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
472	Squash, Indian, raw (Navajo)	26	0.52		9	0.17	10	12	205	20	0.07	0.017	0.027			4.5
473	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
474	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
475	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
	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	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
477	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
478	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
479	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
480	Longans, raw	60	1.31	1.1	1	0.13	10	21	266	0	0.05	0.169	0.052			84.0			0
481	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
482	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
483	Pummelo, raw (1)	38	0.76	1.0	4	0.11	6	17	216	1	0.08	0.048	0.017			61.0			0
484	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
485	Butterbur, (fuki), raw	14	0.39		103	0.10	14	12	655	7	0.16	0.103	0.274		0.9	31.5			0
486	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
487	Oheloberries, raw	280	0.38		7	0.09	6	10	38	1						6.0			0
488	Feijoa, raw	49	1.24		17	0.08	9	20	155	3	0.04	0.055	0.085			20.3			0
489	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
490	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
491	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
492	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
493	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
494	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
495	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
496	Chia seeds, dried (Seeds,)	490	15.62	37.7	631			948	160	19	3.49	0.188	2.167						0
497	Mouse nuts, roots (Alaska Native)	81	3.90		22			175								16.0
498	Mouse nuts, seedlings (Alaska Native)	104	7.30		17			150								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

**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

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