The Ultimate Nutrition Tables!

Vitamin A

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

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

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

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

	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
1	Paprika (Spices,)	289	14.76	12.95	55.74	37.4	2637	27679	0	7923	52735	13157	29.83	80.3
2	Pepper, red or cayenne	318	12.01	17.27	56.63	27.2	2081	21840	0	6252	41610	13157	29.83	80.3
3	Chili powder (Spices,)	314	12.26	16.76	54.66	34.2	1483	15000	2090	3490	29650	310	29.05	105.7
4	Carrots, cooked, boiled, drained, without salt	35	0.76	0.18	8.22	3.0	852	8332	3776	0	17033	687	1.03	13.7
5	Carrots, raw	41	0.93	0.24	9.58	2.8	835	8285	3477	0	16706	256	0.66	13.2
6	Broccoli, leaves, raw	28	2.98	0.35	5.24		800				16000
7	Kale, raw	50	3.30	0.70	10.01	2.0	769	9226	0	0	15376	39550		817.0
8	Carrots, baby, raw	35	0.64	0.13	8.24	2.9	690	6391	3767	0	13790	358		9.4
9	Kale, cooked, boiled, drained, without salt	28	1.90	0.40	5.63	2.0	681	8173	0	0	13621	18246	0.85	817.0
10	Lambsquarters, raw	43	4.20	0.80	7.30	4.0	580				11600
11	Turnip greens, raw	32	1.50	0.30	7.13	3.2	579	6952	0	0	11587	12825	2.86	251.0
12	Squash, winter, butternut, cooked, baked, without salt	40	0.90	0.09	10.49	1.97	558	4570	1130	3116	11155	0	1.29	1.0
13	Squash, winter, butternut, raw	45	1.00	0.10	11.69	2.0	532	4226	834	3471	10630	0	1.44	1.1
14	Mustard greens, raw	26	2.7	0.20	4.90	3.3	525	6300	0	0	10500	9900	2.01	497.3
15	Dandelion greens, raw	45	2.70	0.70	9.20	3.5	508	5854	363	121	10161	13610	3.44	778.4
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
16	Mustard spinach, (tendergreen), raw	22	2.20	0.30	3.90	2.8	495				9900
17	Spinach, raw	23	2.86	0.39	3.63	2.2	469	5626	0	0	9377	12198	2.03	482.9
18	Lettuce, cos or romaine, raw	17	1.23	0.30	3.29	2.1	436	5226	0	0	8710	2312	0.13	102.5
19	Parsley, raw	36	2.97	0.79	6.33	3.3	421	5054	0	0	8424	5561	0.75	1640.0
20	Collards, cooked, boiled, drained, without salt	26	2.11	0.36	4.91	2.8	406	4814	90	20	8114	7694	0.88	440.0
21	Marjoram, dried (Spices,)	271	12.66	7.04	60.56	40.3	403	4806	0	70	8068	1895	1.69	621.7
22	Dill weed, fresh	43	3.46	1.12	7.02	2.1	386				7718
23	Turnip greens, cooked, boiled, drained, without salt	20	1.14	0.23	4.36	3.5	381	4575	0	0	7625	8440	1.88	367.6
24	Horseradish-tree leafy tips, raw	64	9.40	1.40	8.28	2.0	378				7564
25	Lettuce, red leaf, raw	16	1.33	0.22	2.26	0.9	375	4495	0	0	7492	1724	0.15	140.3
26	Lettuce, green leaf, raw	15	1.36	0.15	2.79	1.3	370	4443	0	0	7405	1730	0.29	173.6
27	Pumpkin, raw	26	1.00	0.10	6.50	0.5	369	3100	515	2145	7384	1500	1.06	1.1
28	Horseradish-tree, leafy tips, cooked, boiled, drained, without salt	60	5.27	0.93	11.15	2.0	351	4208			7013	1747	0.10	108.0
29	Dandelion greens, cooked, boiled, drained, without salt	33	2.00	0.60	6.40	2.9	342	3940	244	82	6837	9158	2.44	551.4
30	Coriander (cilantro) leaves, raw	23	2.13	0.52	3.67	2.8	337	3930	36	202	6748	865	2.50	310.0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
31	Collards, raw	30	2.45	0.42	5.69	3.6	333	3842	238	80	6668	8932	2.26	510.8
32	Beet greens, raw	22	2.20	0.13	4.33	3.7	316	3794	3	0	6326	1503	1.50	400.0
33	Mustard greens, cooked, boiled, drained, without salt	15	2.26	0.24	2.10	2.0	316	3794	0	0	6323	5962	1.21	299.5
34	Bay leaf (Spices,)	313	7.61	8.36	74.97	26.3	309				6185
35	Chard, swiss, cooked, boiled, drained, without salt hard, swiss, cooked, boiled, drained, without salt	20	1.88	0.08	4.13	2.1	306	3652	45	0	6124	11015	1.89	327.3
36	Chard, swiss, raw	19	1.80	0.20	3.74	1.6	306	3647	45	0	6116	11000	1.89	830.0
37	Squash, winter, hubbard, cooked, baked, without salt	50	2.48	0.62	10.81		302				6035
38	Sage, ground (Spices,)	315	10.63	12.75	60.73	40.3	295	3485	0	109	5900	1895	7.48	1714.5
39	Chervil, dried (Spices,)	237	23.20	3.9	49.10	11.3	293				5850
40	Chicory greens, raw	23	1.70	0.30	4.70	4.0	286	3430	0	0	5717	10300	2.26	297.6
41	Basil, fresh	23	3.15	0.64	2.65	1.6	264	3142	0	46	5275	5650	0.80	414.8
42	Seaweed, laver, raw	35	5.81	0.28	5.11	0.3	260	3121	0	0	5202	0	1.00	4.0
43	Swamp cabbage, cooked, boiled, drained, without salt	20	2.08	0.24	3.71	1.9	260				5200
44	Savory, ground (Spices,)	272	6.73	5.91	68.73	45.7	257				5130
45	Taro leaves, raw	42	4.98	0.74	6.70	3.7	241	2895	0	0	4825	1932	2.02	108.6
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
46	Cabbage, chinese (pak-choi), raw	13	1.50	0.20	2.18	1.0	223	2681	1	0	4468	40	0.09	45.5
47	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	12	1.56	0.16	1.78	1.0	212	2549	1	0	4249	38	0.09	34.0
48	Peppermint, fresh	70	3.75	0.94	14.89	8.0	212				4248
49	Tarragon, dried (Spices,)	295	22.77	7.24	50.22	7.4	210				4200
50	Borage, raw	21	1.80	0.70	3.06		210				4200
51	Spearmint, fresh (1)	44	3.29	0.73	8.41	6.8	203				4054
52	Thyme, dried (Spices,)	276	9.11	7.43	63.94	37.0	190	2264	0	33	3800	1895	7.48	1714.5
53	Fiddlehead ferns, raw	34	4.55	0.40	5.54		181	2040	261		3617
54	Cantaloupe, raw (Melon,)	34	0.84	0.19	8.16	0.9	169	2020	16	1	3382	26	0.05	2.5
55	Lettuce, butterhead (includes boston and bibb types), raw	13	1.35	0.22	2.23	1.1	166	1987	0	0	3312	1223	0.18	102.3
56	Peppers, sweet, red, raw	31	0.99	0.30	6.03	2.1	157	1624	20	490	3131	51	1.58	4.9
57	Rosemary, dried (Spices,)	331	4.88	15.22	64.06	42.6	156				3128
58	Kale, scotch, raw	42	2.80	0.60	8.32	1.7	155				3100
59	Broccoli, flower clusters, raw	28	2.98	0.35	5.24		150				3000
60	Amaranth leaves, raw	23	2.46	0.33	4.02		146				2917			1140.0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
61	Pimento, canned	23	1.10	0.30	5.10	1.9	133	1474	238	0	2655	366	0.69	8.3
62	Broccoli raab, raw	22	3.17	0.49	2.85	2.7	131	1573	0	0	2622	1121	1.62	224.0
63	Arugula, raw	25	2.58	0.66	3.65	1.6	119	1424	0	0	2373	3555	0.43	108.6
64	Endive, raw	17	1.25	0.20	3.35	3.1	108	1300	0	0	2167	0	0.44	231.0
65	Kale, scotch, cooked, boiled, drained, without salt	28	1.90	0.41	5.63	1.2	100				1994
66	Pumpkin flowers, raw	15	1.03	0.07	3.28		97				1947
67	Pumpkin leaves, raw	19	3.15	0.40	2.33		97				1942
68	Apricots, raw	48	1.40	0.39	11.12	2.0	96	1094	19	104	1926	89	0.89	3.3
69	Pumpkin flowers, cooked, boiled, drained, without salt	15	1.09	0.08	3.30	0.9	87	1040	0	0	1734	0	0.04	0.0
70	Balsam-pear (bitter gourd), leafy tips, raw	30	5.30	0.69	3.29		87				1734
71	Oregano, dried (Spices,)	265	9.00	4.28	68.92	42.5	85	1007	20	7	1701	1895	18.26	621.7
72	Leeks, (bulb and lower leaf-portion), raw	61	1.50	0.30	14.15	1.8	83	1000	0	0	1667	1900	0.92	47.0
73	Persimmons, japanese, raw	70	0.58	0.19	18.59	3.6	81	253	0	1447	1627	834	0.73	2.6
74	Pumpkin leaves, cooked, boiled, drained, without salt	21	2.72	0.22	3.39	2.7	80	960	0	0	1600	1747	0.96	108.00
75	Loquats, raw	47	0.43	0.20	12.14	1.7	76				1528
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
76	Pitanga, (surinam-cherry), raw	33	0.80	0.40	7.49		75				1500
77	Tomatoes, orange, raw	16	1.16	0.19	3.18	0.9	75				1496
78	Squash, winter, hubbard, raw	40	2.00	0.50	8.70		68	820	0		1367
79	Purslane, raw	16	1.30	0.10			66				1320
80	Cherries, sour, red, raw	50	1.00	0.30	12.18	1.6	64	770	0	0	1283	85	0.07	2.1
81	Passion-fruit, (granadilla), purple, raw	97	2.20	0.70	23.38	10.4	64	743	0	41	1272	0	0.02	0.7
82	Cumin seed (Spices,)	375	17.81	22.27	44.24	10.5	64	762	0	0	1270	448	3.33	5.4
83	Shallots, raw	72	2.50	0.10			60				1190
84	Peppers, hot chili, green, raw	40	2.00	0.20	9.46	1.5	59	671	23	50	1179	725	0.69	14.3
85	Plantains, raw	122	1.30	0.37	31.89	2.3	56	457	438	0	1127	30	0.14	0.7
86	Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	15	1.14	0.36	2.69	1.0	56	670	0	0	1117	1150	0.12	4.2
87	Cabbage, red, raw	31	1.43	0.16	7.37	2.1	56	670	0	0	1116	329	0.11	38.2
88	Papayas, raw	39	0.61	0.14	9.81	1.8	55	276	0	761	1094	75	0.73	2.6
89	Cabbage, savoy, raw	27	2.00	0.10	6.10	3.1	50	600	0	0	1000	77	0.17	68.8
90	Scallions or onions, spring (includes tops and bulb), raw	32	1.83	0.19	7.34	2.6	50	598	0	0	997	1137	0.55	207.0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
91	Curry powder (Spices,)	325	12.66	13.81	58.15	33.2	49	592	0	0	986	0	21.99	99.8
92	Peppers, hot chili, red, raw	40	1.87	0.44	8.81	1.5	48	534	36	40	952	709	0.69	14.0
93	Caviar, black and red, granular (Fish,)	252	24.60	17.9	4.00	0.0	271	0	0	0	905	648	1.89	0.6
94	Cabbage, savoy, cooked, boiled, drained, without salt	24	1.80	0.09	5.41	2.8	44				889
95	Tomatoes, red, ripe, raw, year round average	18	0.88	0.20	3.92	1.2	42	449	101	0	833	123	0.54	7.9
96	Oheloberries, raw	280	0.38	0.22	6.84		42				830
97	Cowpeas (blackeyes), immature seeds, raw	90	2.95	0.35	18.83	5.0	41				817
98	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	31	0.81	0.20	7.62	1.0	41	487	0	0	812	925	0.50	25.4
99	Mace, ground (Spices,)	475	6.71	32.38	50.50	20.2	40				800
100	Peppers, jalapeno, raw	30	1.35	00.62	5.90	2.80	40	455	15	34	799	492	0.47	9.7
101	Plums, dried (prunes), uncooked	240	2.18	0.38	63.88	7.1	39	394	57	93	781	148	0.43	59.5
102	Acerola, (west indian cherry), raw	32	0.40	0.30	7.69	1.1	38				767
103	Mangos, raw	65	0.51	0.27	17.00	1.8	38	445	17	11	765	0	1.12	4.2
104	Asparagus, raw	20	2.20	0.12	3.88	2.1	38	449	9	0	756	710	1.13	41.6
105	Brussels sprouts, raw	43	3.38	0.30	8.95	3.8	38	450	6	0	754	1590	0.88	177.0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
106	Groundcherries, (cape-gooseberries or poha), raw	53	1.90	0.70	11.20		36				720
107	Snap, green, raw (Beans,)	31	1.82	0.12	7.13	3.4	35	379	69	0	690	640	0.41	14.4
108	Tangerines, (mandarin oranges), raw	53	0.81	0.31	13.34	1.8	34	155	101	407	681	138	0.20	0.0
109	Egg, duck, whole, fresh, raw	185	12.81	13.77	1.45	0.0	194	14	0	12	674	459	1.34	0.4
110	Egg, goose, whole, fresh, raw	185	13.87	13.27	1.35	0.0	187	13	0	12	650	442	1.29	0.4
111	Guavas, common, raw	68	2.55	0.95	14.32	5.4	31	374	0	0	624	0	0.73	2.6
112	Elderberries, raw	73	0.66	0.50	18.40	7.0	30				600
113	Egg, whole, cooked, hard-boiled	155	12.58	10.61	1.12	0.0	169	11	0	10	586	353	1.03	0.3
114	Clam, mixed species, cooked, moist heat (Mollusks,)	148	25.55	1.95	5.13	0.0	171				570
115	Watermelon, raw	30	0.61	0.15	7.55	0.4	28	303	0	78	569	8	0.05	0.1
116	Ginkgo nuts, raw (Nuts,)	182	4.32	1.68	37.60		28				558
117	Egg, turkey, whole, fresh, raw	171	13.68	11.88	1.15	0.0	166				554
118	Pistachio nuts, raw (1) (Nuts,)	557	20.61	44.44	27.97	10.3	28	332	0		553		2.30
119	Egg, quail, whole, fresh, raw	158	13.05	11.09	0.41	0.0	156	11	0	10	543	369	1.08	0.3
120	Allspice, ground ( Spices,)	263	6.09	8.69	72.12	21.6	27				540
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
121	Cloves, ground (Spices,)	323	5.98	20.07	61.21	34.2	27	84	0	468	530	0	8.52	141.8
122	Saffron (Spices,)	310	11.43	5.85	65.37	3.9	27				530
123	Celery, cooked, boiled, drained, without salt	18	0.83	0.16	4.00	1.6	26	313	0	0	521	329	0.35	37.8
124	Lettuce, iceberg (includes crisphead types), raw	14	0.90	0.14	2.97	1.2	25	299	4	0	502	277	0.18	24.1
125	Salmon, chinook, cooked, dry heat (Fish,)	231	25.72	13.38	0.00	0.0	149				496
126	Egg, whole, raw, fresh	143	12.58	9.94	0.77	0.0	140	10	0	9	487	331	0.97	0.3
127	Balsam-pear (bitter gourd), pods, raw	17	1.00	0.17	3.70	2.8	24	190	185		471	170
128	Bluefish, cooked, dry heat (Fish,)	159	25.69	5.44	0.00	0.0	138				459
129	Celery, raw	16	0.69	0.17	2.97	1.6	22	270	0	0	449	283	0.27	29.3
130	Cottonseed kernels, roasted (glandless) (Seeds,)	506	32.59	36.29	21.90	5.5	22				442
131	Squash, winter, acorn, cooked, baked, without salt	56	1.12	0.14	14.58	4.4	21				428
132	Sapotes, (marmalade plum), raw	134	2.12	0.60	33.76	2.6	21				410
133	Bluefish, raw (Fish,)	124	20.04	4.24	0.00	0.0	120				398
134	Radish seeds, sprouted, raw	43	3.81	2.53	3.60		20				391
135	Rowal, raw	111	2.30	2.00	23.90	6.2	19	230	0		383
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
136	Okra, raw	31	2.00	0.10	7.03	3.2	19	225	0	0	375	516	0.36	53.0
137	Peppers, sweet, green, raw	20	0.86	0.17	4.64	1.7	18	208	21	7	370	341	0.37	7.4
138	Squash, winter, acorn, raw	40	0.80	0.10	10.42	1.5	18	220	0	0	367	38
139	Caraway seed (Spices,)	333	19.77	14.59	49.9	38.0	18	189	0	58	363	205	2.50	0.0
140	Seaweed, wakame, raw	45	3.03	0.64	9.14	0.5	18	216	0	0	360	0	1.00	5.3
141	Olives, ripe, canned (jumbo-super colossal)	81	0.97	6.87	5.61	2.5	17	204	0	8	346	510	1.65	1.4
142	Plums, raw	46	0.70	0.28	11.42	1.4	17	190	0	35	345	73	0.26	6.4
143	Pepper, banana, raw	27	1.66	0.45	5.35	3.4	17	184	39	0	340	0	0.69	9.5
144	Rose-apples, raw	25	0.60	0.30	5.70		17				339
145	Fava, in pod, raw (Beans,)	88	7.92	0.73	17.63		17	196	0	9	333
146	Peaches, raw	39	0.91	0.25	9.54	1.5	16	162	0	67	326	91	0.73	2.6
147	Anise seed ( Spices,)	337	17.60	15.9	50.02	14.6	16				311
148	Whitefish, eggs (Alaska Native) (Fish,)	104	14.66	2.88	4.89	0.0	91	0	0	0	305	0	2.68	0.6
149	Roe, mixed species, cooked, dry heat (Fish,)	204	28.62	8.23	1.92	0.0	91				303
150	Lima beans, immature seeds, cooked, boiled, drained, without salt	123	6.81	0.32	23.64	5.3	15	182	0	0	303	0	0.14	6.2
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
151	Clam, mixed species, raw (Mollusks,)	74	12.77	0.97	2.57	0.0	90	0	0	0	300	0	0.31	0.2
152	Roe, mixed species, raw (Fish,)	143	22.32	6.42	1.50	0.0	90	0	0	0	299	214	7.00	0.2
153	Pepper, black (Spices,)	255	10.95	3.26	64.81	26.5	15	156	0	48	299	205	0.72	163.7
154	Jackfruit, raw	94	1.47	0.30	24.01	1.6	15				297
155	Cinnamon, ground (Spices,)	247	3.99	1.24	80.59	53.1	15	112	1	129	295	222	2.32	31.2
156	Kumquats, raw	71	1.88	0.86	15.90	6.5	15	0	155	193	290	129	0.15	0.0
157	Gooseberries, raw	44	0.88	0.58	10.18	4.3	15				290		0.37
158	Roselle, raw	49	0.96	0.64	11.31		14				287
159	Okra, cooked, boiled, drained, without salt	22	1.87	0.21	4.51	2.5	14	170	0	0	283	390	0.27	40.0
160	Mollusks, oyster, Pacific, raw	81	9.45	2.30	4.95	0.00	81				270
161	Pistachio nuts, dry roasted, without salt added (Nuts,)	571	21.35	45.97	27.65	10.3	13	157	0	0	262	1205	1.93	13.2
162	Grapefruit, raw, pink and red, California and Arizona	37	0.50	0.10	9.69		0				259
163	Breadfruit seeds, raw (Seeds,)	191	7.40	5.59	29.24	5.2	13				256
164	Breadnuttree seeds, raw (Seeds,)	217	5.97	0.99	46.28		12				248
165	Oranges, raw, navels	49	0.91	0.15	12.54	2.2	12	87	7	116	247	129	0.15	0.0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
166	Mammy-apple, (mamey), raw	51	0.50	0.50	12.50	3.0	12				230
167	Currants, european black, raw	63	1.40	0.41	15.38		12				230		1.00
168	Shellie, canned, solids and liquids (Beans,)	30	1.76	0.19	6.19	3.4	11	137	0	0	228	331	0.03	8.0
169	Blackberries, raw	43	1.39	0.49	9.61	5.3	11	128	0	0	214	118	1.17	19.8
170	Milk, human, mature, fluid	70	1.03	4.38	6.89	0.0	61	7	0	0	212	0	0.08	0.3
171	Squash, summer, all varieties, cooked, boiled, drained, without salt	20	0.91	0.31	4.31	1.4	11	127	0	0	212	2249	0.14	3.5
172	Duck, domesticated, meat and skin, cooked, roasted	337	18.99	28.35	0.00	0.0	63	0	0	0	210	0	0.70	5.1
173	Lima beans, immature seeds, raw	113	6.84	0.86	20.17	4.9	10	126	0	0	209	0	0.32	5.6
174	Chestnuts, chinese, raw (Nuts,)	224	4.20	1.11	49.07		10				202
175	Squash, summer, zucchini, includes skin, raw	17	1.21	0.32	3.11	1.0	10	120	0	0	200	2125	0.12	4.3
176	Squash, summer, all varieties, raw	16	1.21	0.18	3.35	1.1	10	120	0	0	200	2125	0.12	3.0
177	Peppers, sweet, yellow, raw	27	1.00	0.21	6.32	0.9	10	120			200
178	Milk, goat, fluid	69	3.56	4.14	4.45	0.0	57	7	0	0	198	0	0.07	0.3
179	Corn, sweet, yellow, raw	86	3.27	1.35	18.70	2.0	9	47	16	115	187	644	0.07	0.3
180	Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)	140	26.69	2.94	0.00	0.0	54				179
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
181	Milk, indian buffalo, fluid	97	3.75	6.89	5.18	0.0	53				178
182	Salmon, coho, wild, cooked, dry heat (Fish,)	139	23.45	4.30	0.00	0.0	51	0	0	0	169	0	0.92	0.1
183	Chokecherries, raw, pitted (Northern Plains Indians)	162	3.04	1.69	33.62	20.0	8	90	2	19	168	347	0.35	21.1
184	Cauliflower, green, raw	31	2.95	0.30	6.09	3.2	8	93	0	0	155	42	0.04	20.2
185	Alfalfa seeds, sprouted, raw	23	3.99	0.69	2.10	1.9	8	87	6	6	155	0	0.02	30.5
186	Squash, summer, crookneck and straightneck, raw	19	1.01	0.27	3.88	1.0	8	90	0	0	150	290	0.13	3.2
187	Lima, immature seeds, canned, regular pack, solids and liquids (Beans,)	71	4.07	0.29	13.33	3.6	8				150
188	Peas, split, mature seeds, raw	341	24.55	1.16	60.37	25.5	7	89	0	0	149	0	0.09	14.5
189	Dates, medjool	277	1.81	0.15	74.97	6.7	7	89	0	0	149	23		2.7
190	Milk, sheep, fluid	108	5.98	7.00	5.36	0.0	44				147
191	Avocados, raw, California	167	1.96	15.41	8.64	6.8	7	63	24	27	147	271	1.97	21.0
192	Figs, raw	74	0.75	0.30	19.18	2.9	7	85	0	0	142	9	0.11	4.7
193	Pecans, dry roasted, without salt added (Nuts,)	710	9.50	74.27	13.55	9.4	7	84	0		140		1.30
194	Avocados, raw, Florida	120	2.23	10.06	7.82	5.6	7	53	27	36	140		2.66
195	Peppers, hungarian, raw	29	0.80	0.41	6.68		7				140
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
196	Milk, producer, fluid, 3.7% milkfat	64	3.28	3.66	4.65	0.0	33				138
197	Yam, raw	118	1.53	0.17	27.88	4.1	7	83	0	0	138	0	0.35	2.3
198	Chestnuts, chinese, boiled and steamed (Nuts,)	153	2.88	0.76	33.64		7				138
199	Salmon, pink, cooked, dry heat (Fish,)	149	25.56	4.42	0.00	0.0	41				136
200	Fennel, bulb, raw	31	1.24	0.20	7.29	3.1	7				134
201	Hickorynuts, dried (Nuts,)	657	12.72	64.37	18.25	6.4	7				131
202	Winged beans, immature seeds, raw	49	6.95	0.87	4.31		6				128
203	Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	24	1.21	0.18	5.37	2.3	6				126
204	Butternuts, dried (Nuts,)	612	24.90	56.98	12.05	4.7	6				124
205	Irishmoss, raw (Seaweed,)	49	1.51	0.16	12.29	1.3	6	71	0	0	118	0	0.87	5.0
206	Seaweed, irishmoss, raw	49	1.51	0.16	12.29	1.3	6	71	0	0	118	0	0.87	5.0
207	Seaweed, kelp, raw	43	1.68	0.56	9.57	1.3	6	70	0	0	116	0	0.87	66.0
208	Bass, freshwater, mixed species, cooked, dry heat (Fish,)	146	24.18	4.73	0.00	0.0	35				115
209	Blueberries, wild, raw (Alaska Native)	61	1.22	0.76	12.31	2.6	6	69	0	0	115		1.69
210	Mung beans, mature seeds, raw	347	23.86	1.15	62.62	16.3	6	68	0	0	114	0	0.51	9.0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
211	Tomatillos, raw	32	0.96	1.02	5.84	1.9	6	63	10	0	114	467	0.38	10.1
212	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	27	0.66	0.26	6.46	1.4	6	59	15	0	110	0	0.12	0.8
213	Squash, summer, scallop, raw	18	1.20	0.20	3.84		6				110
214	Butterfish, cooked, dry heat (Fish,)	187	22.15	10.28	0.00	0.0	33				109
215	Small white, mature seeds, raw (Beans,)	31	1.82	0.12	7.14	3.4	5				108
216	Cucumber, with peel, raw	15	0.65	0.11	3.63	0.5	5	45	11	26	105	23	0.03	16.4
217	Bass, striped, cooked, dry heat (Fish,)	124	22.73	2.99	0.00	0.0	31				104
218	Milk, whole, 3.25% milkfat	60	3.22	3.25	4.52	0.0	28	5	0	0	102	0	0.06	0.2
219	Nutmeg, ground (Spices,)	525	5.84	36.31	49.29	20.8	5	16	0	90	102	0	0.00	0.0
220	Mollusks, oyster, eastern, wild, raw	68	7.05	2.46	3.91	0.0	30	0	0	0	100	0	0.85	0.1
221	Bass, fresh water, mixed species, raw (Fish,)	114	18.86	3.69	0.00	0.0	30				100
222	Cisco, raw (Fish,)	98	18.99	1.91	0.00	0.0	30				100
223	Butterfish, raw (Fish,)	146	17.28	8.02	0.00	0.0	30				100
224	Abiyuch, raw	69	1.50	0.10	17.60	5.3	5	60	0		100
225	Grapes, american type (slip skin), raw	67	0.63	0.35	17.15	0.9	5	59	1	0	100	72	0.19	14.6
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
226	Nectarines, raw	44	10.06	0.32	10.55	1.7	17	150	0	98	98	130	0.77	2.2
227	Chicken, broilers or fryers, breast, meat and skin, cooked, roasted	197	29.80	7.78	0.00	0.0	28	0	0	0	93	0	0.27	0.3
228	Bass, striped, raw (Fish,)	97	17.73	2.33	0.00	0.0	27				90
229	Guavas, strawberry, raw	69	0.58	0.60	17.36	5.4	5				90
230	Winged beans, immature seeds, cooked, boiled, drained, without salt	38	5.31	0.66	3.21		4				88
231	Kiwi fruit, (chinese gooseberries), fresh, raw	61	1.14	0.52	14.66	3.0	4	52	0		87	122	1.46	40.3
232	Cabbage, cooked, boiled, drained, without salt	23	1.27	0.06	5.51	1.9	4	48	0	0	80	27	0.14	108.7
233	Duck, domesticated, meat only, cooked, roasted	201	23.48	11.20	0.00	0.0	23	0	0	0	77	0	0.70	3.8
234	Taro, raw	112	1.50	0.20	26.46	4.1	4	35	0	20	76	0	2.38	1.0
235	Currants, zante, dried	283	4.08	0.27	74.08	6.8	4	43	1	1	73	0	0.11	3.3
236	Cucumber, peeled, raw	12	0.59	0.16	2.16	0.7	4	31	8	18	72	16	0.03	7.2
237	Goose, domesticated, meat and skin, cooked, roasted	305	25.16	21.92	0.00	0.0	21	0	0	0	70	0	1.74	5.1
238	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	364	19.30	6.04	60.65	17.4	3	40	0	0	67	0	0.82	9.0
239	Pigeonpeas, immature seeds, raw	136	7.20	1.64	23.88	5.1	3	40	0	0	67	190	0.39	24.0
240	Sesame seed kernels, dried (decorticated) (Seeds,)	631	20.45	61.21	11.73	11.6	3	40	0	0	66	0	1.68	0.0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
241	Grapes, red or green (European type, such as Thompson seedless), raw	69	0.72	0.16	18.10	0.9	3	39	1	0	66	72	0.19	14.6
242	Cherries, sweet, raw	63	1.06	0.20	16.01	2.1	3	38	0	0	64	85	0.07	2.1
243	Bananas, raw	89	1.09	0.33	22.84	2.6	3	26	25	0	64	22	0.10	0.5
244	Sisymbrium sp. seeds, whole, dried (Seeds,)	318	12.14	4.60	58.26		3				63
245	Mustard seed, yellow	469	24.94	28.76	34.94	14.7	3	37	0	0	62	448	2.89	5.4
246	Hazelnuts or filberts, dry roasted, without salt added (Nuts,)	646	15.03	62.40	17.60	9.4	3	36	1		61		15.28
247	Carambola, (starfruit), raw	31	1.04	0.33	6.73	2.8	3	25	24	0	61	66	0.15	0.0
248	Cranberries, raw	46	0.39	0.13	12.2	4.6	3	36	0	0	60	91	1.20	5.1
249	Fenugreek seed (Spices,)	323	23.00	6.41	58.35	24.6	3				60
250	Sapodilla, raw	830	0.44	1.10	19.96	5.3	3				60
251	Lentils, pink, raw	345	24.95	2.17	59.15	10.8	3	35	0	0	58
252	Pineapple, raw, extra sweet variety (1)	51	0.53	0.11	13.50	1.4	3	34	0	0	57	0	0.02	0.7
253	Herring eggs, Pacific, plain (Alaska Native) (Fish,)	74	9.60	1.93	4.47						57
254	Pecans (1)	691	9.17	71.97	13.86	9.6	3	29	0	9	56	17	1.40	3.5
255	Seaweed, spirulina, raw	26	5.92	0.39	2.42		3				56
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
256	Blueberries, raw	57	0.74	0.33	14.49	2.4	3	32	0	0	54	80	0.57	19.3
257	Broadbeans (fava beans), mature seeds, raw	341	26.12	1.53	58.29	25.0	3	32	0	0	53	0	0.05	9.0
258	Broadbeans (fava beans), mature seeds, raw	341	26.12	1.53	58.29	25.0	3	32	0	0	53	0	0.05	9.0
259	Dill seed (Spices,)	305	15.98	14.54	55.17	21.1	3				53
260	Celery seed (Spices,)	392	18.07	25.27	41.35	11.8	3	31	0	0	52	0	1.07	0.0
261	Pineapple, raw, traditional varieties (1)	45	0.55	0.13	11.82		3	31	0	0	52	0		0.7
262	Yardlong beans, mature seeds, raw	347	24.33	1.31	61.91	11.0	3				52
263	Anchovy, european, raw (Fish,)	131	20.35	4.84	0.00	0.0	15	0	0	0	50	0	0.57	0.1
264	Trout, rainbow, wild, cooked, dry heat (Fish,)	150	22.92	5.82	0.00	0.0	15				50
265	Catfish, channel, wild, raw (Fish,)	95	16.38	2.82	0.00	0.0	15				50
266	Catfish, channel, wild, cooked, dry heat (Fish,)	105	18.47	2.85	0.00	0.0	15				50
267	Sunflower seed kernels, dried (Seeds,)	584	20.78	51.46	20.00	8.6	3	30	0	0	50	0	35.17	0.0
268	Honeydew, raw (Melon,)	36	0.54	0.14	9.09	0.8	3	30	0	0	50	27	0.02	2.9
269	Safflower seed kernels, dried (Seeds,)	517	16.18	38.45	34.29		3				50
270	Squash, winter, spaghetti, raw	31	0.64	0.57	6.91		3				50
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
271	Butterbur, (fuki), raw	14	0.39	0.04	3.61		3				50
272	Limes, raw	30	0.70	0.20	10.54	2.8	2	30	0	0	50	0	0.22	0.6
273	Raspberries, wild (Northern Plains Indians)	62	1.12	0.28	13.85	7.5	2	13	2	31	50	130	0.57	6.6
274	Lentils, sprouted, raw	106	8.96	0.55	22.14		2				45
275	Salmon, Atlantic, wild, cooked, dry heat (Fish,)	182	25.44	8.13	0.00	0.0	13				44
276	Durian, raw or frozen	147	1.47	5.33	27.09	3.8	2	23	6	0	44
277	Prickly pears, raw	41	0.73	0.51	9.57	3.6	2	25	0	3	43
278	Currants, red and white, raw	56	1.40	0.20	13.80	4.3	2	25	0	0	42	47	0.10	11.0
279	Pilinuts-canarytree, dried (Nuts,)	719	10.80	79.55	3.98		2				41
280	Goose, domesticated, meat only, cooked, roasted	238	28.97	12.67	0.00	0.0	12				40
281	Walnuts, black, dried (Nuts,)	618	24.06	59.00	9.91	6.8	2	24	0	0	40	9	1.80	2.7
282	Soybeans, mature seeds, sprouted, cooked, steamed	81	8.47	4.45	6.53	0.8	2	12	12	12	40	0	0.21	70.6
283	Quinces, raw	57	0.40	0.10	15.30	1.9	2				40
284	Jujube, raw	79	1.20	0.20	20.23		2				40
285	Carissa, (natal-plum), raw	62	0.50	1.30	13.63		2				40
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
286	Crabapples, raw	76	0.40	0.30	19.95		2				40
287	Lentils, raw	353	25.80	1.06	60.08	30.5	2	23	0	0	39	0	0.49	5.0
288	Acorns, raw (Nuts,)	387	6.15	23.86	40.75		2				39
289	Eggplant, cooked, boiled, drained, without salt	35	0.83	0.23	8.73	2.25	2	22	0	0	37	0	0.41	2.9
290	Chestnuts, japanese, raw (Nuts,)	154	2.25	0.53	34.91						37
291	Beets, cooked, boiled, drained	44	1.68	0.18	9.96	2.0	2	21	0	0	35	0	0.04	0.2
292	Wasabi, root, raw	109	4.80	0.63	23.54	7.8	2	21	0	0	35
293	Beets, raw	43	1.61	0.17	9.56	2.8	2	20	0	0	33	0	0.04	0.2
294	Cabbage, red, cooked, boiled, drained, without salt	29	1.51	0.09	6.94	2.6	2	20	0	0	33	20	0.12	47.6
295	Raspberries, raw	52	1.20	0.65	11.94	6.5	2	12	16	0	33	136	0.87	7.8
296	Custard-apple, (bullock's-heart), raw	101	1.70	0.60	25.20	2.4	2				33
297	Carp, cooked, dry heat (Fish,)	162	22.86	7.17	0.00	0.0	10				32
298	Mothbeans, mature seeds, raw	343	22.94	1.61	61.52		2				32
299	Mustard seed, ground (Spices,)	508	26.08	36.24	28.09	12.2	2	18	0	0	31	568	5.07	5.4
300	Carp, raw (Fish,)	127	17.83	5.60	0.00	0.0	9	0	0	0	30	0	0.63	0.1
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
301	Tamarinds, raw	239	2.80	0.60	62.50	5.1	2	18	0	0	30	0	0.10	2.8
302	Pine nuts, dried (1) (Nuts,)	673	13.69	68.37	13.08	3.7	1	17	0	0	29	9	9.33	53.9
303	Pine nuts, pinyon, dried (Nuts,)	629	11.57	60.98	19.30	10.7	1				29
304	Chicory, witloof, raw	17	0.90	0.10	4.00	3.1	1				29
305	Pigeon peas (red gram), mature seeds, raw	343	21.70	1.49	62.78	15.0	1				28
306	Chestnuts, european, raw, unpeeled (Nuts,)	213	2.42	2.26	45.54	8.1	1				28
307	Eggplant, raw	24	1.01	0.19	5.70	3.4	1	16	0	0	27	0	0.30	3.5
308	Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	164	8.86	2.59	27.42	7.6	1	16	0	0	27	0	0.35	4.0
309	Radicchio, raw	23	1.43	0.25	4.48	0.9	1	16	0	0	27	8832	2.26	255.2
310	Mulberries, raw	43	1.44	0.39	9.80	1.7	1	9	12	0	25	136	0.87	7.8
311	Pears, raw	58	0.38	0.12	15.46	3.1	1	13	0	2	23	45	0.12	4.5
312	Lupins, mature seeds, raw	371	36.17	9.74	40.38		1				23
313	Mungo beans, mature seeds, raw	341	25.21	1.64	58.99	18.3	1				23
314	Barley, pearled, raw	352	9.91	1.16	77.72	15.6	1	13	0	0	22	160	0.02	2.2
315	Lemons, raw, without peel	29	1.10	0.30	9.32	2.8	1	3	1	20	22	11	0.15	0.0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
316	Chicken, broilers or fryers, breast, meat only, cooked, roasted	165	31.02	3.57	0.00	0.0	6	0	0	0	21	0	0.27	0.3
317	Yambean (jicama), raw	38	0.72	0.09	8.82	4.9	1	13	0	0	21	0	0.46	0.3
318	Walnuts, english (1) (Nuts,)	654	15.23	65.21	13.71	6.7	1	12	0	0	20	9	0.70	2.7
319	Jerusalem-artichokes, raw	73	2.00	0.01	17.44	1.6	1	12	0	0	20	0	0.19	0.1
320	Bamboo shoots, raw	27	2.60	0.30	5.20	2.2	1	12	0	0	20	0	1.00	0.0
321	Hazelnuts or filberts (1) (Nuts,)	628	14.95	60.75	16.70	9.7	1	11	3	0	20	92	15.03	14.2
322	Wild rice, raw	357	14.73	1.08	74.90	6.2	1	11	0	0	19	220	0.82	1.9
323	Arrowroot, raw	65	4.24	0.20	13.39	1.3	1	11	0	0	19
324	Burbot, cooked, dry heat (Fish,)	115	24.76	1.04	0.00	0.0	5				17
325	Adzuki, mature seeds, raw (Beans,)	329	19.87	0.53	62.90	12.7	1				17
326	Chestnuts, european, boiled and steamed (Nuts,)	131	2.00	1.38	27.76		1				17
327	Pumpkin and squash seed kernels, dried (Seeds,)	559	30.23	49.05	10.71	6.0	1	9	1	1	16	74	2.18	7.3
328	Burbot, raw (Fish,)	90	19.31	0.81	0.00	0.0	5				15
329	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	110	7.60	0.40	19.65	5.4	1	9	0	0	15	0	0.02	2.9
330	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	110	7.60	0.40	19.65	5.4	1	9	0	0	15	0	0.02	2.9
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
331	Quinoa, uncooked	368	14.12	6.07	64.16	7.0	1	8	0	1	14	163	2.44	0.0
332	Artichokes, (globe or french), raw	47	3.27	0.15	10.51	5.4	1	8	0	0	13	464	0.19	14.8
333	Lotus seeds, raw (Seeds,)	89	4.13	0.53	17.28		1				13
334	Chestnuts, japanese, boiled and steamed (Nuts,)	56	0.82	0.19	12.64		1				13
335	Strawberries, raw	32	0.67	0.30	7.68	2.0	1	7	0	0	12	26	0.29	2.2
336	Rye	338	10.34	1.63	75.86	15.1	1	7	0	0	11	210	0.85	5.9
337	Kamut, uncooked	337	14.70	2.20	70.38	9.1	1	5	2	1	10	301	0.60	1.8
338	Mothbeans, mature seeds, cooked, boiled, without salt	117	7.81	0.55	20.96		1				10
339	Dates, deglet noor	282	2.45	0.39	75.03	8.0	0	6	0	0	10	75	0.05	2.7
340	Spelt, uncooked	338	14.57	2.43	70.19	10.7	0	5	0	0	10	169	0.79	3.6
341	Sunflower seed kernels, dry roasted, without salt (Seeds,)	582	19.33	49.80	24.07	11.1	0	5	0	0	9	0	26.10	2.7
342	Sesame seeds, whole, dried (Seeds,)	573	17.73	49.67	23.45	11.8	0	5	0	0	9	0	0.25	0.0
343	Garlic, raw	149	6.36	0.50	33.06	2.1	0	5	0	0	9	16	0.08	1.7
344	Wheat, soft white	340	10.69	1.99	75.36	12.7	0	5	0	0	9	220	1.01	1.9
345	Pumpkin and squash seed kernels, roasted, without salt (Seeds,)	574	29.84	49.05	14.71	6.5	0	5	1	0	8	30	0.56	4.5
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
346	Mung, mature seeds, sprouted, canned, drained solids (Beans,)	12	1.40	0.06	2.14	0.8	0	2	2	2	8	0	0.04	13.4
347	Pummelo, raw (1)	38	0.76	0.04	9.62	1.0	0	0	0	10	8
348	French, mature seeds, raw (Beans,)	343	18.81	2.02	64.11	25.2	0				8
349	Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked	238	26.36	13.89	0.00	0.0	2	0	0	0	7	0	0.13	0.0
350	Barley, pearled, cooked	123	2.26	0.44	28.22	3.8	0	5	0	0	7	56	0.01	0.8
351	Radishes, raw	16	0.68	0.10	3.40	1.6	0	4	0	0	7	10	0.00	1.3
352	Yellow, mature seeds, raw (Beans,)	345	22.00	2.60	60.70	25.1	0				6
353	Black, mature seeds, cooked, boiled, without salt (Beans,)	132	8.86	0.54	23.71		0				6
354	Adzuki, mature seeds, cooked, boiled, without salt (Beans,)	128	7.52	0.10	24.77	7.3	0				6
355	Chicory roots, raw	73	1.40	0.20	17.51		0				6
356	Sugar-apples, (sweetsop), raw	94	2.06	0.29	23.64	4.4	0				6
357	Sugar-apples, (sweetsop), raw	94	2.06	0.29	23.64	4.4	0				6
358	Quinoa, cooked	120	4.40	1.92	21.30	2.8	0				5
359	Spelt, cooked	127	5.50	0.85	26.44	3.9	0				4
360	Kamut, cooked	146	6.45	0.91	30.46	3.9	0				4
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
361	Millet, cooked	119	3.51	1.00	23.67	1.3	0	2	0	0	3	70	0.02	0.3
362	Wild rice, cooked	101	3.99	0.34	21.34	1.8	0	2	0	0	3	64	0.24	0.5
363	French, mature seeds, cooked, boiled, without salt (Beans,)	129	7.05	0.76	24.02	9.4	0				3
364	Java-plum, (jambolan), raw	60	0.72	0.23	15.56		0				3
365	Amaranth, uncooked	371	13.56	7.02	65.25	6.7	0	1	0	0	2	28	1.19	0.0
366	Onions, raw	40	1.10	0.10	9.34	1.7	0	1	0	0	2	4	0.02	0.4
367	Soursop, raw	66	1.00	0.30	16.84	3.3	0	1	0	0	2	0	0.08	0.4
368	Cranberry (roman), mature seeds, raw (Beans,)	335	23.03	1.23	60.05	24.7	0				2
369	Yellow, mature seeds, cooked, boiled, without salt (Beans,)	144	9.16	1.08	25.27	10.4	0				2
370	Kidney, mature seeds, sprouted, cooked, boiled, drained, without salt	33	4.83	0.58	4.72		0				2
371	Almonds (1,2) (Nuts,)	575	21.22	49.42	21.67	12.2	0	1	0	0	1	1	26.22	0.0
372	Almonds, dry roasted, without salt added (Nuts,)	597	22.09	52.83	19.29	11.8	0	1	0	0	1	1	26.00	0.0
373	Corn, sweet, white, raw	86	3.22	1.18	19.02	2.7	0	1	0	0	1	34	0.07	0.3
374	Onions, sweet, raw	32	0.80	0.08	7.55	0.9	0	0	0		1	6	0.02	0.3
375	Great northern, mature seeds, cooked, boiled, without salt (Beans,)	118	8.33	0.45	21.09	7.0	0				1
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
376	Pinto, mature seeds, sprouted, cooked, boiled, drained, without salt (Beans,)	22	1.86	0.32	4.10		0				1
377	Beaver, cooked, roasted (Game meat,)	212	34.85	6.96	0.00	0.0	0	0	0	0	0	0	0.45	1.6
378	Opossum, cooked, roasted (Game meat,)	221	30.20	10.20	0.00	0.0	0	0	0	0	0	0	0.44	1.6
379	Raccoon, cooked, roasted (Game meat,)	255	29.20	14.50	0.00	0.0	0	0	0	0	0	0	0.49	1.7
380	Squirrel, cooked, roasted (Game meat,)	173	30.77	4.69	0.00	0.0	0	0	0	0	0	0	0.40	1.4
381	Moose, cooked, roasted (Game meat,)	134	29.27	0.97	0.00	0.0	0	0	0	0	0	0	0.20	1.2
382	Bear, cooked, simmered (Game meat,)	259	32.42	13.39	0.00	0.0	0	0	0	0	0	0	0.49	1.8
383	Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, cooked	291	26.42	19.71	0.00	0.0	0	0	0	0	0	0	0.18	1.8
384	Bison, ground, cooked, pan-broiled (Game meat,)	238	23.77	15.13	0.00	0.0	0	0	0	0	0	0	0.24
385	Goat, cooked, roasted (Game meat,)	143	27.10	3.03	0.00	0.0	0	0	0	0	0	0	0.34	1.2
386	Turkey, all classes, meat only, cooked, roasted	170	29.32	4.97	0.00	0.0	0	0	0	0	0	0	0.33	3.7
387	Turkey, all classes, meat and skin, cooked, roasted	208	28.10	9.73	0.00	0.0	0	0	0	0	0	0	0.34	0.9
388	Turmeric, ground (Spices,)	354	7.83	9.88	64.93	21.1	0	0	0	0	0	0	3.10	13.4
389	Flaxseed (Seeds,)	534	18.29	42.16	28.88	27.3	0	0	0	0	0	651	0.31	4.3
390	Mushrooms, portabella, grilled	35	4.27	0.75	4.91	2.2	0	0	0	0	0	0	0.00	0.0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
391	Poppy seed (Spices,)	525	17.99	41.56	28.13	19.5	0	0	0	0	0	0	1.77	0.0
392	Peanuts, all types, raw	5.67	25.80	49.24	16.13	8.5	0	0	0	0	0	0	8.33	0.0
393	Rice, brown, long-grain, cooked	111	2.58	0.90	22.96	1.8	0	0	0	0	0	0	0.03	0.6
394	Brazilnuts, dried, unblanched (Nuts,)	656	14.32	66.43	12.27	7.5	0	0	0	0	0	0	5.73	0.00
395	Macadamia nuts, dry roasted, without salt added (Nuts,)	718	7.79	76.08	13.38	8.0	0	0	0	0	0	0	0.57	0.0
396	Rice, white, long-grain, regular, cooked	130	2.69	0.28	28.17	0.4	0	0	0	0	0	0	0.04	0.0
397	Raisins, seedless	299	3.07	0.46	79.18	3.7	0	0	0	0	0	0	0.12	3.5
398	Burdock root, cooked, boiled, drained, without salt	88	2.09	0.14	21.15	1.8	0	0	0	0	0	0	0.46	2.0
399	Burdock root, raw	72	1.53	0.15	17.34	3.3	0	0	0	0	0	0	0.38	1.6
400	Radishes, oriental, raw	18	0.60	0.10	4.10	1.6	0	0	0	0	0	0	0.00	0.3
401	Navy, mature seeds, cooked, boiled, without salt (Beans,)	140	8.23	0.62	26.05	10.5	0	0	0	0	0	0	0.01	0.6
402	Pinto, mature seeds, cooked, boiled, without salt (Beans,)	143	9.01	0.65	26.22	9.0	0	0	0	0	0	0	0.94	3.5
403	Kidney, all types, mature seeds, cooked, boiled, without salt (Beans,)	127	8.67	0.50	22.80	6.4	0	0	0	0	0	0	0.03	8.4
404	Breadfruit, raw	103	1.07	0.23	27.12	4.9	0	0	0	0	0	22	0.10	0.5
405	Chayote, fruit, raw	19	0.82	0.13	4.51	1.7	0	0	0	0	0	0	0.12	4.1
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
406	Turnips, cooked, boiled, drained, without salt	22	0.71	0.08	5.06	2.0	0	0	0	0	0	0	0.02	0.1
407	Coconut milk, raw (liquid expressed from grated meat and water) (Nuts,)	230	2.29	23.84	5.54	2.2	0	0	0	0	0	0	0.15	0.1
408	Pomegranates, raw (1)	83	1.67	1.17	18.70	4.0	0	0	0	0	0	0	0.60	16.4
409	Casaba, raw (Melon,)	28	1.11	0.10	658	0.9	0	0	0	0	0	26	0.05	2.5
410	Casaba, raw (Melons,)	28	1.11	0.10	6.58	0.9	0	0	0	0	0	26	0.05	2.5
411	Litchis, raw	66	0.83	0.44	16.53	1.3	0	0	0	0	0	0	0.07	0.4
412	Black, mature seeds, raw (Beans,)	341	21.60	1.42	62.36	15.2	0	0	0	0	0	0	0.21	5.6
413	White, mature seeds, raw (Beans,)	333	23.36	0.85	60.27	15.2	0	0	0	0	0	0	0.21	5.6
414	Cashew nuts, dry roasted, without salt added (Nuts,)	574	15.31	46.35	32.69	3.0	0	0	0	0	0	23	0.92	34.7
415	Seaweed, agar, raw	26	0.54	0.03	6.75	0.5	0	0	0	0	0	0	0.87	2.3
416	Peanuts, all types, dry-roasted, without salt	585	23.68	49.66	21.51	8.0	0	0	0	0	0	0	6.93	0.0
417	Pears, asian, raw	42	0.50	0.23	10.65	3.6	0	0	0	0	0	50	0.12	4.5
418	Cauliflower, raw	25	1.92	0.28	4.97	2.0	0	0	0	0	0	1	0.08	15.5
419	Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt	14	0.40	0.20	3.04	1.0	0	0	0	0	0	197	0.08	2.8
420	Pink, mature seeds, cooked, boiled, without salt (Beans,)	149	9.06	0.49	27.91	5.3	0	0	0	0	0	0	0.98	3.7
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
421	Mushrooms, shiitake, cooked, without salt	56	1.56	0.22	14.39	2.1	0	0	0	0	0	0	0.03	0.0
422	White, mature seeds, cooked, boiled, without salt (Beans,)	139	9.73	0.35	25.09	6.3	0	0	0	0	0	0	0.94	3.5
423	Ginger root, raw	80	1.82	0.75	17.77	2.0	0	0	0	0	0	0	0.26	0.1
424	Parsnips, cooked, boiled, drained, without salt	71	1.32	0.30	17.01	3.6	0	0	0	0	0	0	1.00	1.0
425	Lotus root, cooked, boiled, drained, without salt	66	1.58	0.07	16.02	3.1	0	0	0	0	0	0	0.01	0.1
426	Coconut meat, raw (1) (Nuts,)	354	3.33	33.49	15.23	9.0	0	0	0	0	0	0	0.24	0.2
427	Turnips, raw	28	0.90	0.10	6.43	1.8	0	0	0	0	0	0	0.03	0.1
428	Raisins, golden seedless	302	3.39	0.46	79.52	4.0	0	0	0	0	0	0	0.12	3.5
429	Tapioca, pearl, dry	358	0.19	0.02	88.69	0.9	0	0	0	0	0	0	0.00	0.0
430	Coconut water (liquid from coconuts) (Nuts,)	19	0.72	0.20	3.71	1.1	0	0	0	0	0	0	0.00	0.0
431	Great northern, mature seeds, raw (Beans,)	339	21.86	1.14	62.37	20.2	0	0	0	0	0	0	0.22	6.0
432	Parsnips, raw	75	1.20	0.30	17.99	4.9	0	0	0	0	0	0	1.49	22.5
433	Mushrooms, Maitake, Raw	37	1.94	0.19	6.81	2.7	0	0	0	0	0	0	0.01	0.0
434	Cashew nuts, raw (1) (Nuts,)	553	18.22	43.85	30.19	3.3	0	0	0	0	0	22	0.90	34.1
435	Cherimoya, raw	74	1.65	0.62	17.70	2.3	0	0	0	0	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
436	Lotus root, raw	74	2.60	0.10	17.23	4.9	0	0	0	0	0	0
437	Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled	273	25.38	18.21	0.00	0.0	0	0	0	0	0	0	0.47	3.0
438	Bison, top sirloin, separable lean only, 1" steak, cooked, broiled (Game meat,)	171	28.05	5.65	0.00	0.0	0	0	0	0	0	0	0.20
439	Caribou, cooked, roasted (Game meat,)	167	29.77	4.42	0.00	0.0	0	0	0	0	0	0	0.40	1.4
440	Boar, wild, cooked, roasted (Game meat,)	160	28.30	4.38	0.00	0.0	0	0	0	0	0	0	0.38	1.4
441	Rabbit, domesticated, composite of cuts, cooked, roasted (Game meat,)	197	29.06	8.05	0.00	0.0	0				0
442	Muskrat, cooked, roasted (Game meat,)	234	30.09	11.74	0.00	0.0	0				0
443	Horse, raw (Game meat,)	133	21.39	4.60	0.00	0.0	0				0
444	Mushrooms, brown, Italian, or Crimini, raw	27	2.50	0.10	4.12	0.6	0				0			0.0
445	Mushrooms, portabella, grilled	26	2.50	0.20	5.07	1.5	0				0		0.02	0.0
446	Buckwheat groats, roasted, dry	346	11.73	2.71	74.95	10.3	0				0
447	Mushrooms, enoki, raw	44	2.56	0.32	7.68	2.7	0				0		0.01	0.0
448	Rice, white, medium-grain, cooked	130	2.38	0.21	28.59	0.3	0				0
449	Small white, mature seeds, raw (Beans,)	336	21.11	1.18	62.25	24.9	0				0
450	Cranberry (roman), mature seeds, cooked, boiled, without salt (Beans,)	136	9.34	0.46	24.46	10.0	0				0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
451	Yardlong beans, mature seeds, cooked, boiled, without salt	118	8.29	0.45	21.09	3.8	0				0
452	Beans, small white, mature seeds, cooked, boiled, without salt	142	8.97	0.64	25.81	10.4	0				0
453	Beechnuts, dried (Nuts,)	576	6.20	50.00	33.50		0				0
454	Sesbania flower, raw	27	1.28	0.04	6.73		0				0
455	Millet, raw	378	11.02	4.22	72.85	8.5	0				0		0.05	0.9
456	Triticale	336	13.05	2.09	72.13		0				0		0.90
457	Watermelon seed kernels, dried (Seeds,)	557	28.33	47.37	15.31		0				0
458	Sesbania flower, cooked, steamed, without salt	22	1.14	0.05	5.23		0				0
459	Oats	389	16.89	6.90	66.27	10.6	0				0
460	Wheat, soft red winter	331	10.35	1.56	74.24	12.5	0				0		1.01
461	Wheat, sprouted	198	7.49	1.27	42.53	1.1	0				0
462	Feijoa, raw	49	1.24	0.78	10.63		0				0
463	Buckwheat	343	13.25	3.40	71.50	10.0	0				0
464	Tomatoes, yellow, raw	15	0.98	0.26	2.98	0.7	0				0
465	Hyacinth beans, mature seeds, raw	344	23.90	1.39	60.76		0				0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
466	Coconut cream, raw (liquid expressed from grated meat) (Nuts,)	330	3.63	34.68	6.65	2.2	0				0
467	Arrowhead, raw	99	5.33	0.29	20.23		0				0
468	Radishes, white icicle, raw	14	1.10	0.10	2.63	1.4	0				0
469	Macadamia nuts, raw (1) (Nuts,)	718	7.91	75.77	13.82	8.6	0				0		0.54
470	Winged, mature seeds, cooked, boiled, without salt (Beans,)	147	10.62	5.84	14.94		0				0
471	Waxgourd, (chinese preserving melon), raw	13	0.40	0.20	3.00	2.9	0				0
472	Rice, brown, medium	112	2.32	0.83	23.51	1.8	0				0
473	Hyacinth beans, mature seeds, cooked, boiled, without salt	117	8.14	0.58	20.70		0				0
474	Raisins, seeded	296	2.52	0.54	78.47	6.8	0				0
475	Coriander seed (Spices,)	298	12.37	17.77	54.99	41.9	0				0
476	Cardamom (Spices,)	311	10.76	6.70	68.47	28.0	0				0
477	Buffalo, water, cooked, roasted (Game meat,)	131	26.83	1.80	0.00	0.0	0				0
478	Mollusks, oyster, eastern, wild, cooked, dry heat	72	8.25	1.90	4.80	0.0	0				0
479	Horse, cooked, roasted (Game meat,)	175	28.14	6.05	0.00	0.0	0				0
480	Deer, cooked, roasted (Game meat,)	158	30.21	3.19	0.00	0.0	0				0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
481	Elk, cooked, roasted (Game meat,)	146	30.19	1.90	0.00	0.0					0
482	Cranberries, wild, bush, raw (Alaska Native)	55	1.10	0.20	12.30	6.7	1060
483	Peas, mature seeds, sprouted, raw	124	8.80	0.68	27.11		166
484	Horseradish-tree, pods, raw	37	2.10	0.20	8.53	3.2	74
485	Mushrooms, white, raw	22	3.09	0.34	3.28	1.0	0	0	0	0		0	0.01	0.0
486	Mountain yam, hawaii, raw	67	1.34	0.10	16.31		0	0
487	Sea cucumber, yane (Alaska Native)	56	13.00	0.40	0.00		0
488	Yellow pond lily, Wocas, dried seeds (Pacific Northwest Indians)	361	7.90	1.07	80.02	19.2
489	Longans, raw	60	1.31	0.10	15.14	1.1
490	Persimmons, native, raw	127	0.80	0.40	33.50
491	Chia seeds, dried (Seeds,)	490	15.62	30.75	43.85	37.7
492	Clementines, raw	47	0.85	0.15	12.02	1.7							0.20	0.0
493	Squash, Indian, raw (Navajo)	26	0.52	0.20	5.64								0.00
494	Amaranth grain, cooked	102	3.80	1.58	18.69	2.1							0.19
495	Banana (Melon,) (Navajo)	21	0.84	0.20	4.06	0.3							0.00	4.9
496	Pinon Nuts, roasted (Navajo)	541	7.41	34.08	51.06	43.4							11.30
497	Mouse nuts, seedlings (Alaska Native)	104	7.30	1.10	16.30
498	Mouse nuts, roots (Alaska Native)	81	3.90	0.10	16.10
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg

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

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

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