Nutrition Comparison

In the table below you can compare how much nutrients various foodstuff have, as a factor of the Recommended Dietary Allowances⁽ⁱ⁾ (RDAs), per 2000 kcal of energy, which is close to an average persons daily need of energy. This is the easiest way to understand how much nutrients various foods have. The data comes from the US Department of Agriculture’s FoodData Central (https://fdc.nal.usda.gov) and has been recalculated from nutrients per 100 g.

As additional guiding, color green for “rich nutrition”, yellow for “medium nutrition” and gray for “poor nutrition”, have been added to applicable fields. The division of these categories has been decided at BottomUpHealth.net.

For many nutrients the optimal intakes are well above the RDAs, since the RDAs are like minimum requirements, to avoid apparent deficiency. In general, it’s good to eat more of the rich nutrition food and less of the poor nutrition food.

To view the nutrition columns, there’s an eye icon above the table to press, then scroll and select or deselect the nutrient columns of interest. There’s currently around 30 nutrient columns and 247 foodstuff included. The columns can be sorted ascending or descending by clicking once or twice on their headers. There are selectboxes above the table, if only some specific food categories want to be viewed.

Information⁽ⁱ⁾ about the RDA values is located below the table.

Nutrition per 2000 kcal, as multiples of RDA

Foodstuff:

Food group:

Foodstuff	Fiber	Potassium	Sodium	Magnesium	Calcium	Iron	Vitamin K	Vitamin C	Vitamin A, RAE	Vitamin E/α-tocopherol	γ-tocopherol/vit. E	Folate, DFE	Thiamin/vit. B1	Riboflavin/vit. B2	Niacin/vit. B3	Pantothenic acid/vit. B5	Vitamin B6	Vitamin B12	Choline	Vitamin D	Selenium	Zinc	Phosphorus	Copper	Manganese	Sugars (g)	Fat (g)	Protein	Carbohydrate	kg food per 2000 kcal	Water	Shortlist	Food group	Row index
Artichokes, (globe or french), boiled, drained, without salt	7.7	4.2	1.5	5.0	0.8	2.9	6.2	3.7	0.1	0.5	0.0	8.4	1.7	3.1	3.0	1.8	2.3	0.0	3.1	0.0	0.1	1.9	3.9	5.5	4.8	37.4	12.8	2.4	3.5	3.8	1.2	No	Vegetables	1
Asparagus, boiled, drained	6.5	7.8	0.8	4.0	2.1	10.3	51.1	9.3	6.5	9.1	1.3	33.9	13.2	11.6	7.0	4.2	5.6	0.0	5.6	0.0	10.1	6.8	7.0	17.2	7.6	118.2	20.0	4.7	2.9	9.1	3.1	No	Vegetables	2
Basil, dried	11.6	8.7	0.4	19.1	19.2	96.4	163.5	0.1	0.5	6.1	0.4	6.7	0.6	9.4	3.0	1.4	8.8	0.0	1.1	0.0	0.5	7.6	3.4	20.0	46.7	14.7	34.9	4.3	3.2	0.9	0.0	No	Vegetables	3
Basil, fresh	5.0	9.9	0.2	17.4	15.4	34.5	400.8	20.9	32.8	4.6	0.9	14.8	2.4	6.3	5.6	3.7	10.7	0.0	2.3	0.0	0.5	8.8	7.0	37.7	55.6	26.1	55.7	6.0	1.8	8.7	3.0	No	Vegetables	4
Beets, boiled, drained	3.2	5.3	2.3	3.3	0.7	4.5	0.1	2.2	0.1	0.1	0.0	9.1	1.2	1.7	1.1	1.4	2.4	0.0	0.7	0.0	0.6	2.0	2.5	3.5	8.3	361.8	8.2	1.7	3.5	4.5	1.5	No	Vegetables	5
Peppers, sweet, red, raw	5.8	6.2	0.2	2.9	0.5	4.1	4.2	131.0	17.3	8.1	0.7	8.8	3.5	6.3	5.4	4.9	17.2	0.0	1.0	0.0	0.1	2.4	2.9	1.7	4.7	323.1	23.1	1.7	3.6	7.7	2.6	No	Vegetables	6
Broccoli, boiled, drained, without salt	6.7	6.4	1.6	3.8	2.3	4.8	89.6	49.4	6.3	5.5	1.0	15.4	3.1	6.2	2.2	7.1	8.8	0.0	5.4	0.0	1.7	3.2	5.5	3.8	6.0	79.4	23.4	3.0	3.2	5.7	1.9	No	Vegetables	7
Broccoli, frozen, chopped, boiled, drained, without salt	7.7	3.9	0.5	2.9	2.4	5.4	69.9	38.2	5.2	6.3	0.0	10.0	3.9	5.2	2.3	3.9	7.1	0.0	2.7	0.0	0.9	2.5	5.0	2.4	8.7	105.0	8.6	4.8	2.9	7.1	2.4	Yes	Vegetables	8
Brussels sprouts, boiled, drained, without salt	5.2	6.8	0.8	3.5	2.0	8.3	86.6	45.9	3.1	1.6	0.0	8.3	5.6	4.0	2.4	2.8	7.7	0.0	5.3	0.0	1.5	2.3	4.4	4.9	7.1	96.7	27.8	3.1	3.0	5.6	1.8	No	Vegetables	9
Cabbage, red, boiled, drained, without salt	6.4	6.9	1.3	3.7	2.9	5.7	36.5	31.6	0.2	0.6	0.0	4.1	4.4	3.8	1.9	2.1	12.2	0.0	3.5	0.0	2.9	2.2	3.3	3.8	8.4	229.0	6.2	2.3	3.7	6.9	2.3	No	Vegetables	10
Carrots, raw	4.9	6.0	2.2	1.8	1.6	1.8	7.2	3.8	58.2	2.1	0.0	2.3	3.1	2.7	3.4	2.6	5.3	0.0	1.0	0.0	0.1	1.5	2.4	2.7	3.8	231.2	11.7	1.0	3.6	4.9	1.6	No	Vegetables	11
Carrots, boiled, drained, without salt	6.1	5.2	2.2	1.8	1.7	2.4	8.7	2.7	69.6	3.9	0.0	2.0	3.6	2.1	2.7	2.6	6.6	0.0	1.2	0.0	0.7	1.4	2.4	1.3	5.1	197.1	10.3	0.9	3.6	5.7	1.9	No	Vegetables	12
Cauliflower, boiled, drained, without salt	7.1	4.7	0.9	2.4	1.4	3.5	13.3	51.4	0.1	0.4	0.0	9.6	3.2	4.0	2.5	8.9	11.4	0.0	8.0	0.0	0.9	1.8	4.0	1.9	6.3	180.9	39.1	3.5	2.7	8.7	3.0	No	Vegetables	13
Celery, boiled, drained, without salt	6.3	12.1	6.7	4.2	4.7	5.8	46.7	9.0	4.1	2.6	0.0	9.2	2.0	7.1	2.9	7.1	7.7	0.0	2.1	0.0	2.0	1.9	4.0	4.9	6.8	263.3	17.8	2.0	3.4	11.1	3.9	No	Vegetables	14
Coriander (cilantro) leaves, raw	8.7	17.4	2.7	7.1	5.8	19.2	299.5	31.3	41.9	14.5	0.0	13.5	5.5	12.6	6.9	9.9	10.0	0.0	2.6	0.0	1.4	5.4	6.0	22.2	20.8	75.7	45.2	4.0	2.5	8.7	3.0	No	Vegetables	15
Corn, sweet, yellow, boiled, drained, without salt	1.8	1.7	0.0	1.7	0.1	1.2	0.1	1.5	0.4	0.1	0.3	1.2	1.7	1.1	2.5	3.3	2.2	0.0	1.4	0.0	0.1	1.6	2.3	1.2	2.0	94.6	31.3	1.5	3.4	2.1	0.6	No	Vegetables	16
Cucumber, with peel, raw	2.4	7.5	0.2	5.4	2.1	4.7	24.3	5.0	1.0	0.3	0.3	2.3	3.6	3.6	1.0	6.9	4.1	0.0	1.9	0.0	0.7	3.3	4.6	5.9	5.9	222.7	14.7	1.9	3.7	13.3	4.7	No	Vegetables	17
Cucumber, peeled, raw	5.0	10.5	0.3	7.5	2.8	5.5	16.0	8.5	1.1	0.4	0.3	7.0	5.5	5.5	0.6	9.6	7.7	0.0	2.7	0.0	0.4	4.3	6.0	15.6	7.8	276.0	32.0	2.6	3.3	20.0	7.2	No	Vegetables	18
Dill weed, fresh	3.5	13.2	1.9	8.0	9.7	38.3	0.0	52.7	25.6	0.0	0.0	17.4	2.5	12.7	5.2	3.7	6.8	0.0	0.0	0.0	0.0	5.3	4.4	7.8	32.6	0.0	52.1	3.5	2.5	4.7	1.5	No	Vegetables	19
Garlic, raw	1.0	2.1	0.2	1.0	2.4	2.9	0.3	5.6	0.0	0.1	0.0	0.1	2.4	1.3	0.7	1.6	12.8	0.0	0.7	0.0	3.5	1.9	2.9	4.5	12.5	13.4	6.7	1.9	3.4	1.3	0.3	No	Vegetables	20
Ginger root, raw	1.8	4.0	0.2	3.4	0.4	1.9	0.0	1.7	0.0	0.4	0.0	0.7	0.7	0.7	1.3	1.0	3.1	0.0	1.7	0.0	0.3	1.1	1.2	6.4	3.2	42.5	18.8	1.0	3.4	2.5	0.7	No	Vegetables	21
Beans, snap, green, boiled, drained, without salt	6.5	3.2	0.0	3.2	2.5	4.6	30.4	7.4	2.6	1.8	0.0	4.7	3.6	5.2	2.5	0.8	2.6	0.0	2.3	0.0	0.2	1.8	2.4	3.8	9.2	207.4	16.0	2.3	3.5	5.7	1.9	No	Vegetables	22
Peas, green, boiled, drained, without salt	4.7	2.5	0.0	2.9	0.6	4.6	6.9	4.5	1.4	0.2	1.6	3.8	5.6	3.2	3.4	0.7	4.0	0.0	1.7	0.0	0.8	3.5	4.0	4.5	7.0	141.2	5.2	2.8	2.9	2.4	0.7	Yes	Vegetables	23
Kale, boiled, drained, without salt	7.9	3.1	0.6	4.3	8.3	5.8	258.3	13.2	11.6	6.0	0.4	9.0	3.0	7.1	1.8	1.9	2.6	0.0	0.1	0.0	0.9	1.9	3.3	4.3	16.7	67.2	67.2	3.6	2.3	5.6	1.8	No	Vegetables	24
Leeks, (bulb and lower leaf), boiled, drained, without salt	2.3	2.2	0.4	2.8	1.9	8.9	18.2	3.6	3.8	2.2	0.0	3.9	1.8	1.2	0.9	0.9	5.5	0.0	0.0	0.0	0.6	0.5	1.6	4.3	9.0	136.1	12.9	1.1	3.8	6.5	2.2	No	Vegetables	25
Lettuce, iceberg (includes crisphead types), raw	6.1	7.7	1.0	3.1	2.6	7.3	38.3	5.3	5.1	1.7	0.9	10.4	5.2	3.9	1.2	2.6	4.4	0.0	2.3	0.0	0.3	2.7	4.1	4.8	10.3	281.4	20.0	2.8	3.3	14.3	5.1	No	Vegetables	26
Olives, ripe, canned (small-extra large)	1.0	0.1	8.4	0.2	1.5	13.5	0.3	0.2	0.4	1.9	0.0	0.0	0.0	0.0	0.0	0.1	0.1	0.0	0.4	0.0	0.3	0.5	0.1	4.8	0.2	0.0	187.9	0.3	0.8	1.7	0.5	No	Vegetables	27
Onions, boiled, drained, without salt	2.3	2.9	0.1	1.6	1.0	1.4	0.3	3.2	0.0	0.1	0.0	1.7	1.7	0.8	0.6	1.0	4.5	0.0	0.7	0.0	0.5	1.2	2.3	3.5	3.8	215.0	8.6	1.3	3.5	4.5	1.5	No	Vegetables	28
Oregano, dried	11.5	3.7	0.1	6.4	12.1	34.7	52.1	0.2	0.9	9.2	12.3	4.5	1.2	3.6	2.5	1.4	6.0	0.0	0.6	0.0	0.6	2.5	1.6	5.3	20.9	30.9	32.3	1.5	4.0	0.8	0.0	No	Vegetables	29
Parsley, fresh	6.5	11.8	2.1	8.7	7.7	43.1	1,012.3	98.5	33.4	2.8	2.0	21.1	4.5	5.1	5.2	4.4	3.8	0.0	1.7	0.0	0.1	7.4	4.6	9.3	4.9	47.2	43.9	3.6	2.7	5.6	1.8	No	Vegetables	30
Parsnips, boiled, drained, without salt	3.6	4.0	0.2	2.6	1.0	2.0	0.3	4.9	0.0	1.9	0.0	4.1	2.0	1.3	1.4	3.3	2.0	0.0	1.8	0.0	0.9	0.9	2.8	4.4	4.5	135.2	8.5	0.8	3.7	2.8	0.8	No	Vegetables	31
Potatoes, boiled, cooked in skin, flesh, without salt	1.5	3.4	0.1	1.6	0.1	0.9	0.6	4.0	0.0	0.0	0.0	0.6	2.3	0.4	2.4	2.4	5.3	0.0	0.7	0.0	0.1	0.9	1.4	4.9	1.8	20.9	2.3	0.9	3.6	2.3	0.7	Yes	Vegetables	32
Pumpkin, boiled, drained, without salt	3.9	8.8	0.1	2.8	1.5	7.1	0.9	6.3	41.1	5.3	0.0	2.3	2.7	7.3	2.9	4.0	3.1	0.0	1.5	0.0	0.4	2.9	4.3	10.0	5.0	208.0	7.0	1.6	3.8	10.0	3.5	No	Vegetables	33
Rutabagas, boiled, drained, without salt	4.3	5.5	0.2	2.1	1.2	1.5	0.1	16.7	0.0	1.1	0.0	2.5	4.8	2.4	3.4	2.1	5.1	0.0	2.4	0.0	0.8	1.0	3.9	2.2	3.7	263.3	12.0	1.3	3.5	6.7	2.3	No	Vegetables	34
Spinach, raw	6.8	18.7	4.6	21.5	8.6	29.5	466.6	32.6	58.3	11.8	1.0	42.2	6.3	15.0	4.5	1.2	13.4	0.0	3.9	0.0	1.6	5.8	6.1	12.6	43.5	36.5	33.9	5.4	2.4	8.7	2.9	No	Vegetables	35
Spinach, boiled, drained, without salt	7.5	15.6	4.1	23.6	11.8	38.8	476.9	11.4	65.1	12.1	0.0	31.7	7.9	19.0	3.0	2.6	16.1	0.0	4.0	0.0	2.4	8.3	7.0	16.4	45.4	37.4	22.6	5.6	2.5	8.7	2.9	Yes	Vegetables	36
Spinach, frozen, chopped or leaf, boiled, drained, without salt	7.8	6.8	3.8	15.1	9.0	14.4	353.4	1.7	50.7	13.9	0.7	17.8	4.3	9.6	1.8	0.9	6.3	0.0	3.4	0.0	5.9	3.6	4.2	10.5	23.5	30.0	51.2	5.1	2.2	5.9	1.9	No	Vegetables	37
Sweet potato, boiled, without skin	2.3	2.3	0.5	1.5	0.7	2.4	0.6	4.5	29.6	1.6	0.0	0.4	1.4	1.2	1.0	3.1	3.4	0.0	0.7	0.0	0.1	0.7	1.2	2.6	3.9	151.1	3.7	0.8	3.6	2.6	0.8	No	Vegetables	38
Thyme, dried	9.6	2.3	0.3	5.0	13.7	112.0	138.0	4.8	2.0	3.6	0.0	5.0	3.4	2.6	2.6	0.0	3.1	0.0	0.7	0.0	0.6	5.6	2.1	6.9	31.7	12.4	53.8	1.4	3.6	0.7	0.0	No	Vegetables	39
Tomatoes, red, ripe, raw, year round average	4.8	10.1	0.4	3.8	1.1	3.8	9.8	20.3	6.7	4.0	0.9	4.2	4.0	2.0	4.7	2.0	6.8	0.0	1.8	0.0	0.0	2.4	3.8	7.4	6.8	292.2	22.2	2.1	3.3	11.1	3.9	No	Vegetables	40
Tomatoes, crushed, canned	4.2	7.0	7.8	3.9	2.1	10.2	3.7	7.7	1.0	5.2	0.0	2.0	4.5	2.8	5.4	3.5	7.2	0.0	1.9	0.0	0.7	2.1	2.9	12.5	6.3	275.0	17.5	2.2	3.5	6.3	2.1	No	Vegetables	41
Turmeric, ground	5.2	5.1	0.1	4.2	1.1	44.1	1.0	0.1	0.0	1.9	0.3	0.3	0.3	0.9	0.6	0.7	0.5	0.0	0.7	0.0	0.7	3.6	2.7	9.3	70.5	20.6	20.8	1.3	3.3	0.6	0.0	No	Vegetables	42
Apples, raw, with skin	3.3	1.6	0.0	0.6	0.2	0.6	0.9	2.4	0.2	0.5	0.0	0.3	0.7	1.0	0.2	0.5	1.2	0.0	0.3	0.0	0.0	0.2	0.6	1.3	0.9	399.6	6.5	0.2	4.1	3.8	1.2	Yes	Fruits&Berries	43
Apricots, raw	3.0	4.2	0.0	1.3	0.5	2.0	1.5	5.6	5.7	2.5	0.0	0.9	1.1	1.5	1.8	2.0	1.6	0.0	0.3	0.0	0.1	1.0	1.4	3.7	1.9	385.0	16.3	1.3	3.6	4.2	1.3	No	Fruits&Berries	44
Avocados, raw, all commercial varieties	3.0	2.3	0.1	1.1	0.2	0.9	2.9	1.7	0.1	1.7	0.3	2.5	0.8	1.5	1.6	3.5	2.5	0.0	0.4	0.0	0.1	1.0	0.9	2.6	1.0	8.3	183.3	0.5	0.8	1.3	0.3	No	Fruits&Berries	45
Bananas, raw	2.1	3.1	0.0	1.9	0.1	0.7	0.1	2.6	0.1	0.1	0.0	1.1	0.6	1.4	1.1	1.5	6.4	0.0	0.5	0.0	0.4	0.4	0.7	2.0	3.4	274.8	7.4	0.5	3.9	2.2	0.6	Yes	Fruits&Berries	46
Blackberries, raw	8.8	2.9	0.0	2.9	1.3	3.6	10.2	13.0	0.7	3.6	4.2	2.9	0.8	1.3	2.2	2.6	1.1	0.0	0.9	0.0	0.3	3.1	1.5	8.8	16.8	227.0	22.8	1.4	3.4	4.7	1.5	No	Fruits&Berries	47
Blueberries, raw	3.0	1.0	0.0	0.7	0.2	1.2	7.5	4.5	0.2	1.3	0.8	0.5	1.3	1.3	1.1	0.8	1.3	0.0	0.5	0.0	0.1	0.7	0.6	2.3	6.6	349.5	11.6	0.6	3.9	3.5	1.1	No	Fruits&Berries	48
Melons, cantaloupe, raw	1.9	6.0	0.6	2.2	0.5	1.5	1.6	28.8	14.2	0.2	0.4	3.1	2.1	1.1	3.1	1.3	3.2	0.0	1.1	0.0	0.4	1.3	1.3	2.6	1.3	462.4	11.2	1.1	3.7	5.9	2.0	No	Fruits&Berries	49
Cherries, sweet, raw	2.4	2.7	0.0	1.1	0.4	1.4	0.7	3.0	0.1	0.1	0.1	0.3	0.9	0.9	0.3	1.3	1.2	0.0	0.5	0.0	0.0	0.3	1.0	2.1	1.2	407.0	6.3	0.7	3.9	3.2	1.0	No	Fruits&Berries	50
Cranberries, raw	5.6	1.3	0.1	0.8	0.3	1.3	2.4	8.1	0.2	3.8	0.1	0.1	0.4	0.8	0.3	2.6	2.0	0.0	0.6	0.0	0.1	0.5	0.7	2.9	6.5	185.7	5.7	0.4	4.0	4.3	1.4	No	Fruits&Berries	51
Dates, deglet noor	2.0	1.8	0.0	1.0	0.3	0.9	0.2	0.0	0.0	0.0	0.0	0.3	0.3	0.5	0.6	0.8	0.9	0.0	0.1	0.0	0.4	0.3	0.6	1.7	1.0	449.3	2.8	0.4	4.1	0.7	0.1	No	Fruits&Berries	52
Figs, raw	2.8	2.4	0.0	1.4	0.9	1.3	1.4	0.7	0.3	0.2	0.0	0.4	1.5	1.2	0.8	1.6	2.3	0.0	0.3	0.0	0.1	0.5	0.5	2.1	2.0	439.5	8.1	0.4	4.0	2.7	0.8	No	Fruits&Berries	53
Figs, dried, uncooked	2.8	2.1	0.1	1.7	1.3	2.0	1.4	0.1	0.0	0.2	0.2	0.2	0.7	0.6	0.4	0.7	0.7	0.0	0.3	0.0	0.1	0.6	0.8	2.6	2.3	384.9	7.5	0.6	3.9	0.8	0.1	No	Fruits&Berries	54
Grapes, red or green (European type), raw	0.9	2.1	0.0	0.6	0.3	1.3	4.7	1.2	0.1	0.4	0.1	0.1	1.8	1.8	0.4	0.3	2.0	0.0	0.4	0.0	0.1	0.3	0.8	4.2	1.1	448.7	4.6	0.5	4.0	2.9	0.9	No	Fruits&Berries	55
Grapefruit, raw, pink and red, all areas	2.7	2.5	0.0	1.3	1.0	0.5	0.0	19.8	3.9	0.4	0.0	1.5	1.7	1.3	0.7	2.5	1.8	0.0	0.9	0.0	0.1	0.4	1.2	1.6	0.5	328.1	6.7	0.8	3.9	4.8	1.6	No	Fruits&Berries	56
Kiwifruit, green, raw	3.5	3.9	0.1	1.7	1.1	1.3	14.7	40.5	0.2	3.2	0.1	2.0	0.9	0.9	0.8	1.2	1.5	0.0	0.6	0.0	0.1	0.6	1.6	4.7	1.8	294.8	17.0	0.8	3.7	3.3	1.0	No	Fruits&Berries	57
Lemon juice, raw	1.0	3.6	0.1	1.7	0.5	0.9	0.0	46.9	0.0	0.9	0.0	4.5	1.7	1.7	0.6	2.4	3.5	0.0	1.1	0.0	0.2	0.6	1.0	2.0	0.5	229.1	21.8	0.7	4.8	9.1	3.1	No	Fruits&Berries	58
Lime juice, raw	1.1	3.6	0.1	2.0	1.1	0.9	0.5	32.0	0.2	1.2	0.0	2.0	2.2	1.5	0.8	1.9	2.5	0.0	1.0	0.0	0.1	0.8	1.6	2.7	0.9	135.2	5.6	0.7	5.2	8.0	2.7	No	Fruits&Berries	59
Mangos, raw	1.9	2.2	0.0	1.0	0.4	0.7	1.6	16.2	2.6	2.0	0.0	3.6	0.9	1.2	1.6	1.3	3.1	0.0	0.6	0.0	0.4	0.4	0.7	4.1	1.1	455.3	12.7	0.6	3.8	3.3	1.0	No	Fruits&Berries	60
Mulberries, raw	2.8	3.5	0.3	2.6	1.8	10.8	4.0	22.6	0.1	2.7	0.0	0.7	1.3	4.2	2.1	0.0	1.8	0.0	1.3	0.0	0.5	0.7	2.5	3.1	0.0	376.7	18.1	1.5	3.5	4.7	1.5	No	Fruits&Berries	61
Oranges, raw, navels	3.2	2.6	0.0	1.4	1.8	0.7	0.0	32.2	0.7	0.4	0.0	3.5	2.6	1.9	1.3	2.1	2.5	0.0	0.8	0.0	0.0	0.4	1.3	1.8	0.7	346.9	6.1	0.8	3.9	4.1	1.3	Yes	Fruits&Berries	62
Papayas, raw	2.8	3.3	0.2	3.1	0.9	1.5	1.3	37.8	3.1	0.9	0.3	4.3	0.8	1.3	1.2	1.8	1.4	0.0	0.7	0.0	0.5	0.5	0.7	2.6	1.0	363.7	12.1	0.5	3.9	4.7	1.5	No	Fruits&Berries	63
Peaches, yellow, raw	2.7	3.7	0.0	1.4	0.3	1.6	1.5	4.5	1.2	2.5	0.1	0.5	0.9	1.4	3.0	1.5	1.2	0.0	0.7	0.0	0.1	1.1	1.5	4.0	1.7	430.3	12.8	1.0	3.8	5.1	1.7	No	Fruits&Berries	64
Pears, raw	3.9	1.6	0.0	0.8	0.3	0.8	1.7	2.0	0.1	0.3	0.1	0.6	0.3	1.0	0.4	0.4	0.8	0.0	0.4	0.0	0.1	0.4	0.6	3.1	1.0	342.1	4.9	0.3	4.1	3.5	1.1	No	Fruits&Berries	65
Persimmons, japanese, raw	3.7	1.8	0.0	0.8	0.2	0.5	0.8	2.9	3.3	1.4	0.0	0.6	0.8	0.5	0.2	0.0	2.2	0.0	0.5	0.0	0.3	0.4	0.7	3.5	5.7	358.0	5.4	0.4	4.1	2.9	0.8	No	Fruits&Berries	66
Pineapple, raw, all varieties	2.0	1.7	0.0	1.5	0.5	1.5	0.3	25.5	0.2	0.1	0.0	1.8	2.9	1.1	1.4	1.7	3.4	0.0	0.5	0.0	0.1	0.6	0.5	4.9	20.7	394.0	4.8	0.5	4.0	4.0	1.3	No	Fruits&Berries	67
Plums, raw	2.2	2.6	0.0	1.0	0.3	0.9	3.1	5.5	1.1	0.8	0.2	0.5	1.2	1.2	1.3	1.2	1.0	0.0	0.2	0.0	0.0	0.5	1.0	2.9	1.2	431.3	12.2	0.7	3.8	4.3	1.4	No	Fruits&Berries	68
Plums, dried (prunes), uncooked	2.1	2.3	0.0	1.1	0.4	1.0	5.5	0.1	0.5	0.2	0.0	0.1	0.4	1.4	1.1	0.7	1.3	0.0	0.2	0.0	0.0	0.5	0.8	2.6	1.4	317.8	3.2	0.4	4.1	0.8	0.1	No	Fruits&Berries	69
Pomegranates, raw	3.4	2.2	0.0	0.9	0.2	0.9	4.4	3.3	0.0	1.0	0.0	2.3	1.5	1.1	0.5	1.8	1.5	0.0	0.4	0.0	0.2	1.1	1.2	4.3	1.6	329.4	28.2	0.9	3.5	2.4	0.7	No	Fruits&Berries	70
Raspberries, raw	8.9	2.2	0.0	2.6	1.0	3.3	3.3	13.4	0.1	2.2	3.6	2.0	1.0	1.4	1.6	2.5	1.8	0.0	1.1	0.0	0.1	2.0	1.6	3.8	14.3	170.0	25.0	1.0	3.5	3.8	1.2	Yes	Fruits&Berries	71
Strawberries, raw	4.5	3.7	0.0	2.5	1.0	3.2	1.5	49.0	0.1	1.2	0.3	3.8	1.1	1.1	1.7	1.6	2.4	0.0	0.8	0.0	0.5	1.1	2.1	3.5	13.5	305.6	18.8	0.9	3.7	6.3	2.1	No	Fruits&Berries	72
Watermelon, raw	1.0	2.9	0.0	2.1	0.5	2.0	0.1	7.2	2.7	0.2	0.0	0.5	1.8	1.2	0.9	2.9	2.6	0.0	0.6	0.0	0.5	0.8	1.0	3.0	1.5	413.3	10.0	0.9	3.9	6.7	2.3	No	Fruits&Berries	73
Beans, black, mature seeds, boiled, without salt	4.7	2.1	0.0	3.3	0.4	4.0	0.6	0.0	0.0	0.9	0.0	5.6	3.3	0.8	0.6	0.7	0.8	0.0	1.2	0.0	0.3	2.1	3.0	3.5	3.7	4.8	8.2	2.9	2.8	1.5	0.4	No	Legumes	74
Chickpeas, mature seeds, boiled, without salt	3.3	1.4	0.1	1.8	0.6	4.4	0.5	0.2	0.0	0.3	0.0	5.2	1.3	0.7	0.5	0.7	1.3	0.0	1.2	0.0	0.8	2.3	2.9	4.7	7.0	58.5	31.6	2.3	2.6	1.2	0.3	No	Legumes	75
Beans, kidney, all types, mature seeds, boiled, without salt	3.6	2.5	0.0	2.1	0.6	4.4	1.5	0.3	0.0	0.0	1.0	5.1	2.3	0.9	0.7	0.7	1.5	0.0	1.1	0.0	0.3	2.0	3.1	3.8	3.8	5.0	7.9	3.0	2.8	1.6	0.4	Yes	Legumes	76
Lentils, mature seeds, boiled, without salt	4.9	2.4	0.0	1.9	0.3	7.2	0.3	0.3	0.0	0.1	0.0	7.8	2.7	1.1	1.3	2.2	2.4	0.0	1.3	0.0	0.9	2.7	4.4	4.8	4.7	31.0	6.6	3.4	2.7	1.7	0.4	Yes	Legumes	77
Soybeans, mature boiled, without salt	2.5	2.3	0.0	3.1	1.2	7.5	2.5	0.3	0.0	0.3	0.0	1.6	1.7	3.1	0.3	0.4	2.1	0.0	1.3	0.0	1.5	1.7	4.1	5.3	5.3	34.9	104.3	4.6	0.7	1.2	0.3	No	Legumes	78
Beans, white, mature seeds, boiled, without salt	3.2	3.1	0.1	2.8	1.3	6.7	0.6	0.0	0.0	0.9	0.0	2.9	1.6	0.7	0.1	0.7	1.0	0.0	1.2	0.0	0.3	2.5	2.3	4.6	5.1	4.9	5.0	3.0	2.8	1.4	0.3	No	Legumes	79
Peas, split, mature seeds, boiled, without salt	5.0	2.4	0.0	1.9	0.2	2.7	0.9	0.1	0.0	0.0	0.0	2.8	2.9	0.9	1.1	2.0	0.7	0.0	1.3	0.0	0.2	2.1	2.4	3.4	3.8	49.2	6.6	3.1	2.8	1.7	0.4	No	Legumes	80
Almonds	1.5	1.0	0.0	2.9	0.9	1.6	0.0	0.0	0.0	5.9	0.1	0.4	0.7	3.6	0.9	0.3	0.4	0.0	0.4	0.0	0.3	1.3	2.4	4.0	4.2	15.0	172.5	1.6	0.6	0.3	0.0	No	Nuts&Seeds	81
Cashew nuts, raw	0.4	0.9	0.0	3.3	0.1	3.0	1.4	0.0	0.0	0.2	1.3	0.2	1.4	0.2	0.3	0.6	1.2	0.0	0.0	0.0	1.3	2.6	3.1	8.8	3.3	21.4	158.6	1.4	0.8	0.4	0.0	No	Nuts&Seeds	82
Coconut meat, raw	1.8	0.8	0.1	0.6	0.1	1.7	0.0	0.2	0.0	0.1	0.2	0.4	0.4	0.1	0.2	0.3	0.2	0.0	0.2	0.0	1.0	0.8	0.9	2.8	4.7	35.2	189.2	0.4	0.7	0.6	0.1	No	Nuts&Seeds	83
Coconut cream, raw (liquid expressed from grated meat)	0.5	0.8	0.0	0.5	0.1	1.7	0.0	0.2	0.0	0.0	0.0	0.3	0.2	0.0	0.4	0.3	0.2	0.0	0.0	0.0	0.0	0.7	1.1	2.6	4.4	0.0	210.2	0.5	0.3	0.6	0.1	No	Nuts&Seeds	84
Hazelnuts or filberts	1.1	0.8	0.0	1.6	0.4	1.9	0.5	0.3	0.0	3.2	0.0	0.9	1.9	0.3	0.4	0.6	1.4	0.0	0.3	0.0	0.1	1.0	1.3	6.1	10.9	13.8	193.5	1.0	0.4	0.3	0.0	No	Nuts&Seeds	85
Peanuts, all types, dry-roasted, without salt	1.0	0.8	0.0	1.9	0.2	0.7	0.0	0.0	0.0	1.1	1.4	0.8	0.5	0.6	3.5	0.7	1.2	0.0	0.5	0.0	0.6	1.2	1.8	1.6	3.4	16.7	169.2	1.8	0.6	0.3	0.0	No	Legumes	86
Peanut butter, smooth style, with salt	0.6	0.7	0.9	1.8	0.2	0.7	0.0	0.0	0.0	2.0	1.7	0.7	0.5	0.6	3.1	0.8	1.1	0.0	0.5	0.0	0.2	1.0	1.6	1.6	3.1	35.1	171.8	1.6	0.6	0.3	0.0	No	Legumes	87
Pecans	1.0	0.5	0.0	1.1	0.2	0.9	0.1	0.0	0.0	0.3	4.7	0.2	1.7	0.3	0.2	0.5	0.5	0.0	0.3	0.0	0.2	1.6	1.1	3.9	7.2	11.5	208.3	0.6	0.3	0.3	0.0	No	Nuts&Seeds	88
Pistachio nuts, raw	1.4	1.4	0.0	1.4	0.4	1.8	0.0	0.3	0.1	0.7	4.9	0.5	2.8	0.5	0.3	0.4	4.7	0.0	0.0	0.0	0.5	1.0	2.5	5.2	2.4	27.4	161.9	1.6	0.7	0.4	0.0	No	Nuts&Seeds	89
Pumpkin and squash seed kernels, dried	0.8	1.1	0.0	6.6	0.2	3.9	0.3	0.1	0.0	0.5	8.4	0.5	0.9	0.5	1.3	0.5	0.4	0.0	0.5	0.0	0.6	3.5	6.3	5.3	9.0	5.0	175.5	2.4	0.3	0.4	0.0	No	Nuts&Seeds	90
Sesame seeds, whole, dried	1.5	0.6	0.0	3.8	3.4	6.3	0.0	0.0	0.0	0.1	0.0	0.8	2.5	0.8	1.1	0.0	2.1	0.0	0.2	0.0	2.2	3.4	3.1	15.8	4.8	1.0	173.4	1.3	0.6	0.3	0.0	Yes	Nuts&Seeds	91
Sunflower seed kernels, dried	1.1	0.8	0.0	3.5	0.3	2.2	0.0	0.1	0.0	8.0	0.1	1.9	4.6	1.1	2.0	0.8	3.6	0.0	0.4	0.0	3.3	2.1	3.2	6.8	3.7	9.0	176.2	1.5	0.5	0.3	0.0	No	Nuts&Seeds	92
Walnuts, english	0.7	0.5	0.0	1.5	0.3	1.1	0.1	0.1	0.0	0.1	4.2	0.7	0.9	0.4	0.2	0.3	1.3	0.0	0.3	0.0	0.3	1.2	1.5	5.4	5.8	8.0	199.4	1.0	0.3	0.3	0.0	Yes	Nuts&Seeds	93
Chia seeds, dried	5.1	0.6	0.0	4.3	2.6	4.0	0.0	0.1	0.0	0.1	0.0	0.5	2.3	0.6	2.6	0.0	0.0	0.0	0.0	0.0	4.1	2.4	5.1	4.2	6.2	0.0	126.5	1.5	1.3	0.4	0.0	No	Nuts&Seeds	94
Olive oil, salad or cooking	0.0	0.0	0.0	0.0	0.0	0.2	1.5	0.0	0.0	2.2	0.1	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	226.2	0.0	0.0	0.2	0.0	No	Oils,Fats&Condiments	95
Portabella, mushroom, grilled	5.4	11.6	0.5	2.8	0.2	3.4	0.0	0.0	0.0	0.0	0.0	3.3	4.4	25.1	30.8	17.4	6.4	0.0	5.3	1.4	27.5	5.6	13.3	29.9	2.7	155.9	40.0	4.9	2.4	6.9	2.3	No	Mushrooms	96
Chanterelle, mushroom, raw	8.5	12.2	0.4	2.5	0.9	27.1	0.0	0.0	0.0	0.0	0.0	0.3	1.1	12.5	18.3	13.5	1.9	0.0	0.0	22.1	2.5	5.5	5.1	24.3	10.1	72.5	33.1	2.0	3.3	6.3	2.1	No	Mushrooms	97
Shiitake, mushroom, cooked, without salt	2.7	1.6	0.1	1.6	0.1	2.0	0.0	0.1	0.0	0.0	0.0	1.9	1.3	5.5	3.8	25.6	4.4	0.0	3.1	1.7	16.1	5.9	1.5	35.7	4.0	137.1	7.9	1.2	4.0	3.6	1.1	No	Mushrooms	98
White mushroom, boiled, drained, without salt	5.6	9.8	0.1	2.7	0.4	15.5	0.0	3.8	0.0	0.0	0.0	3.2	4.5	19.5	22.8	30.9	5.5	0.0	3.4	1.0	15.5	7.8	8.9	39.7	4.8	167.1	33.6	3.4	2.9	7.1	2.4	Yes	Mushrooms	99
Corn Flakes, RALSTON	0.5	0.2	2.0	0.1	0.0	12.6	0.0	4.5	7.3	0.0	0.0	9.3	21.2	8.2	7.8	0.1	7.7	11.6	0.0	2.5	0.2	0.1	0.2	0.5	0.3	40.8	4.7	0.7	3.5	0.5	0.0	No	Grain products	100
Bread, rye	1.6	0.5	3.1	1.0	0.6	2.7	0.1	0.0	0.0	0.2	0.0	2.9	3.0	2.4	2.1	0.7	0.5	0.0	0.3	0.0	4.3	1.1	1.4	1.6	3.5	29.7	25.5	1.4	2.9	0.8	0.1	No	Grain products	101
Bread, wheat	1.0	0.4	2.3	0.9	0.9	3.3	0.4	0.0	0.0	0.1	0.7	1.8	2.7	1.7	2.9	1.2	0.6	0.0	0.3	0.0	3.8	0.9	1.3	1.2	4.2	41.8	33.1	1.7	2.7	0.7	0.1	No	Grain products	102
Bread, cracked-wheat	1.5	0.5	2.8	1.3	0.3	2.7	0.0	0.0	0.0	0.0	0.0	1.5	2.5	1.7	2.0	0.8	1.8	0.1	0.0	0.0	3.5	1.2	1.7	1.9	5.9	0.0	30.0	1.5	2.9	0.8	0.1	No	Grain products	103
Bread, whole-wheat, commercially prepared	1.7	0.8	2.4	1.9	1.3	2.5	0.7	0.0	0.0	1.4	0.5	0.8	2.8	1.2	2.5	1.0	1.3	0.0	0.5	0.0	3.7	1.8	2.4	2.0	9.6	34.4	27.8	2.1	2.6	0.8	0.1	No	Grain products	104
Wheat flour, white, all-purpose, enriched, unbleached	0.5	0.2	0.0	0.4	0.1	3.2	0.0	0.0	0.0	0.1	0.5	4.0	3.9	2.4	2.3	0.5	0.2	0.0	0.0	0.0	3.4	0.5	0.8	0.9	2.1	1.5	5.4	1.2	3.2	0.5	0.0	Yes	Grain products	105
Wheat flour, whole-grain	2.2	0.8	0.0	2.5	0.2	2.6	0.1	0.0	0.0	0.3	0.7	0.6	2.7	0.9	2.1	0.7	1.9	0.0	0.4	0.0	6.6	1.9	3.0	2.7	13.3	2.4	14.7	1.7	3.3	0.6	0.0	Yes	Grain products	106
Bulgur, cooked	3.9	0.6	0.1	2.4	0.2	2.9	0.1	0.0	0.0	0.0	0.0	1.1	1.3	0.7	1.7	1.6	1.5	0.0	0.4	0.0	0.3	1.7	1.4	2.1	8.2	2.4	5.8	1.6	3.4	2.4	0.7	No	Grain products	107
Oats, regular and quick, unenriched, boiled, without salt	1.7	0.8	0.1	2.4	0.3	3.2	0.1	0.0	0.0	0.2	0.1	0.4	2.0	0.5	0.5	1.7	0.2	0.0	0.5	0.0	2.8	3.5	3.1	2.2	9.1	7.6	42.8	1.6	2.6	2.8	0.9	Yes	Grain products	108
Bulgur, dry	2.6	0.9	0.1	3.0	0.2	1.8	0.1	0.0	0.0	0.0	0.0	0.4	1.2	0.6	2.1	1.2	1.5	0.0	0.4	0.0	0.2	1.4	2.5	2.2	9.9	2.4	7.8	1.6	3.4	0.6	0.0	No	Grain products	109
Pasta, cooked, enriched, without added salt	0.8	0.2	0.0	0.7	0.1	2.0	0.0	0.0	0.0	0.1	0.4	3.8	3.1	1.6	1.5	0.3	0.5	0.0	0.2	0.0	6.1	0.8	1.0	1.4	2.3	7.1	11.8	1.6	3.0	1.3	0.3	No	Grain products	110
Pasta, whole-wheat, cooked	1.9	0.5	0.0	2.3	0.2	2.9	0.1	0.0	0.0	0.2	0.1	0.7	2.0	1.2	3.0	0.7	0.9	0.0	0.2	0.0	8.9	2.2	2.4	3.4	9.8	10.1	23.0	1.7	3.1	1.3	0.3	No	Grain products	111
Popcorn, air-popped	2.7	0.7	0.0	2.3	0.0	2.1	0.1	0.0	0.1	0.1	0.0	0.4	0.5	0.4	0.9	0.5	0.6	0.0	0.3	0.0	0.0	2.0	2.6	1.5	3.2	4.5	23.5	1.5	3.1	0.5	0.0	No	Grain products	112
Quinoa, cooked	1.7	1.1	0.1	3.3	0.3	3.1	0.0	0.0	0.0	0.7	1.3	1.8	1.7	1.7	0.5	0.0	1.5	0.0	0.9	0.0	0.8	2.3	3.6	3.5	5.8	14.5	32.0	1.6	2.7	1.7	0.4	No	Grain products	113
Rice, brown, long-grain, cooked	0.9	0.5	0.0	2.0	0.0	1.1	0.0	0.0	0.0	0.2	0.1	0.4	2.7	1.0	3.0	1.2	1.5	0.0	0.4	0.0	1.7	1.4	2.4	2.0	8.8	3.9	15.8	1.0	3.2	1.6	0.4	No	Grain products	114
Wild rice, cooked	1.3	0.8	0.0	2.0	0.1	1.5	0.1	0.0	0.0	0.3	0.0	1.3	0.9	1.6	1.8	0.6	2.1	0.0	0.5	0.0	0.3	3.3	2.3	2.6	3.1	14.5	6.7	1.7	3.3	2.0	0.5	No	Grain products	115
Rice, white, long-grain, unenriched, cooked without salt	0.2	0.2	0.0	0.6	0.2	0.4	0.0	0.0	0.0	0.0	0.0	0.1	0.3	0.1	0.4	1.2	1.1	0.0	0.1	0.0	2.1	0.9	0.9	1.2	4.0	0.8	4.3	0.9	3.3	1.5	0.4	Yes	Grain products	116
Rice, white, glutinous, unenriched, cooked	0.7	0.1	0.1	0.3	0.0	0.4	0.0	0.0	0.0	0.1	0.0	0.1	0.4	0.2	0.4	0.9	0.5	0.0	0.1	0.0	2.1	1.1	0.2	1.1	3.0	1.0	3.9	0.9	3.3	2.1	0.6	No	Grain products	117
Noodles, egg, unenriched, cooked, without added salt	0.6	0.2	0.0	1.0	0.2	1.1	0.0	0.0	0.1	0.2	0.6	0.3	0.4	0.3	0.4	0.8	0.6	0.5	0.9	0.1	6.3	1.2	1.6	1.6	2.6	5.8	30.0	1.4	2.8	1.4	0.4	No	Grain products	118
Bacon, cured, pork, pre-sliced, pan-fried	0.0	0.8	4.8	0.4	0.0	0.5	0.0	0.0	0.1	0.1	0.1	0.0	2.2	0.9	3.2	0.9	1.8	1.9	0.9	0.1	3.9	1.6	2.4	0.5	0.0	0.0	150.0	3.2	0.1	0.4	0.0	No	Animal products	119
Beef, ground, 7% fat, crumbles, pan-browned	0.0	1.7	0.5	0.8	0.1	3.8	0.1	0.0	0.0	0.1	0.0	0.2	0.3	1.7	4.9	1.6	3.2	11.2	2.1	0.0	3.8	8.3	3.5	1.1	0.1	0.0	91.0	6.0	0.0	1.0	0.2	Yes	Animal products	120
Beef, ground, 30% fat, crumbles, pan-browned	0.0	0.9	0.5	0.5	0.3	2.3	0.2	0.0	0.0	0.1	0.0	0.2	0.3	1.3	2.6	1.2	2.5	8.6	1.4	0.0	2.9	5.5	2.1	0.6	0.0	0.0	132.3	4.1	0.0	0.7	0.2	No	Animal products	121
Beef, chuck for stew, separable lean, braised	0.0	1.3	0.5	0.8	0.2	3.9	0.2	0.0	0.0	0.1	0.0	0.2	0.8	2.4	3.1	1.5	4.1	11.9	2.5	0.1	6.6	10.9	3.4	1.4	0.1	0.0	71.4	7.4	0.0	1.0	0.2	No	Animal products	122
Beef, T-bone steak, bone-in, lean only, 1/8" fat, grilled	0.0	1.1	0.4	0.6	0.2	4.2	0.2	0.0	0.0	0.1	0.0	0.2	0.5	2.1	4.1	0.6	5.5	7.7	1.4	0.1	5.0	5.4	3.0	0.7	0.0	0.0	97.8	5.7	0.0	0.9	0.2	No	Animal products	123
Beef, top sirloin, steak, separable lean only, 0" fat, broiled	0.0	1.7	0.5	0.9	0.2	2.7	0.2	0.0	0.0	0.3	0.0	0.3	0.8	1.6	6.8	1.3	5.5	7.8	3.0	0.1	7.1	7.8	3.8	1.1	0.1	0.0	63.3	7.3	0.0	1.1	0.3	No	Animal products	124
Mortadella, beef, pork	0.0	0.4	5.3	0.2	0.1	1.1	0.1	0.0	0.0	0.1	0.0	0.0	0.7	0.9	1.2	0.6	0.6	4.0	1.1	0.4	2.6	1.7	0.9	0.4	0.1	0.0	163.3	2.3	0.2	0.6	0.1	No	Animal products	125
Catfish, channel, farmed, cooked, dry heat	0.0	2.0	1.1	1.0	0.1	0.5	0.4	0.0	0.0	0.9	0.3	0.4	0.3	1.3	2.5	2.3	1.9	16.1	2.6	0.3	2.5	1.0	4.9	0.6	0.2	0.0	99.9	5.6	0.0	1.4	0.4	No	Animal products	126
Cheese, swiss	0.0	0.1	0.6	0.5	4.5	0.1	0.1	0.0	2.1	0.2	0.0	0.1	0.0	1.4	0.0	0.4	0.3	6.5	0.2	0.0	2.8	2.8	4.2	0.3	0.1	0.0	157.7	3.0	0.1	0.5	0.1	No	Animal products	127
Cheese, brie	0.0	0.4	2.5	0.4	1.1	0.4	0.2	0.0	1.5	0.1	0.0	1.0	0.4	2.8	0.2	0.8	1.1	4.1	0.2	0.2	1.6	1.8	1.6	0.1	0.1	2.7	165.7	2.7	0.0	0.6	0.1	No	Animal products	128
Cheese, feta	0.0	0.2	5.7	0.4	3.7	0.6	0.2	0.0	1.3	0.1	0.0	0.6	1.0	5.8	0.5	1.5	2.4	5.3	0.3	0.2	2.1	2.7	3.6	0.3	0.1	0.0	162.2	2.3	0.2	0.8	0.2	No	Animal products	129
Cottage cheese, creamed, large or small curd	0.0	0.8	4.3	0.5	1.7	0.2	0.0	0.0	1.1	0.1	0.0	0.6	0.6	3.0	0.1	2.3	0.8	3.7	0.9	0.1	3.6	1.0	4.6	0.7	0.0	54.5	87.8	4.9	0.5	2.0	0.6	No	Animal products	130
Cream cheese	0.0	0.3	1.2	0.2	0.6	0.1	0.1	0.0	2.5	0.3	0.2	0.1	0.1	1.2	0.0	0.6	0.3	0.5	0.4	0.0	0.9	0.4	0.9	0.1	0.0	21.5	196.8	0.8	0.2	0.6	0.1	No	Animal products	131
Chicken, broilers or fryers, meat only, roasted	0.0	1.0	0.6	0.8	0.2	1.6	0.3	0.0	0.2	0.2	0.0	0.2	0.7	1.7	6.9	2.3	3.8	1.4	2.0	0.1	4.2	2.8	2.9	0.8	0.1	0.0	78.0	6.6	0.0	1.1	0.2	Yes	Animal products	132
Chicken, broilers or fryers, breast, meat only, fried	0.0	1.1	0.6	1.0	0.2	1.5	0.3	0.0	0.1	0.3	0.0	0.1	0.8	1.3	11.3	2.2	5.3	1.6	2.4	0.1	5.1	1.4	3.8	0.6	0.1	0.0	50.4	7.8	0.0	1.1	0.2	No	Animal products	133
Chicken nuggets, dark and white meat, precooked, frozen	0.4	0.6	2.7	0.6	0.4	0.9	0.8	0.0	0.2	1.0	2.9	0.7	0.6	1.0	1.7	0.9	1.3	0.7	0.8	0.1	2.3	0.7	1.8	0.8	1.3	5.4	129.2	2.0	0.9	0.7	0.1	No	Animal products	134
Clam, mixed species, cooked, moist heat	0.0	3.3	10.8	0.8	1.2	4.7	0.0	4.0	3.3	0.0	0.0	1.0	1.8	5.3	3.2	1.8	1.1	556.8	0.0	0.0	15.7	4.6	6.5	10.4	7.5	0.0	26.4	7.5	0.5	1.4	0.3	Yes	Animal products	135
Cod, Atlantic, cooked, dry heat	0.0	1.8	1.0	2.5	0.3	1.2	0.0	0.3	0.4	1.0	0.0	0.4	1.6	1.4	3.4	0.7	4.1	8.3	3.8	1.5	13.0	1.4	3.8	0.8	0.2	0.0	16.4	9.5	0.0	1.9	0.5	No	Animal products	136
Deer, roasted	0.0	1.6	0.5	0.9	0.1	7.1	0.0	0.0	0.0	0.0	0.0	0.0	2.1	6.9	6.1	0.0	0.0	0.0	0.0	0.0	3.0	4.4	4.1	4.2	0.4	0.0	40.4	8.3	0.0	1.3	0.3	No	Animal products	137
Egg, whole, hard-boiled	0.0	0.6	1.1	0.4	0.6	1.9	0.0	0.0	2.7	0.9	0.0	1.4	0.8	6.0	0.1	3.6	1.2	6.0	8.9	1.9	7.2	1.7	3.2	0.1	0.2	14.5	136.9	3.5	0.1	1.3	0.4	Yes	Animal products	138
Egg, white, raw, fresh	0.0	2.4	4.3	1.3	0.3	0.4	0.0	0.0	0.0	0.0	0.0	0.4	0.0	15.4	0.3	1.5	0.3	1.4	0.1	0.0	14.0	0.1	0.8	0.9	0.2	27.3	6.5	9.1	0.2	3.8	1.2	No	Animal products	139
Egg, yolk, raw, fresh	0.0	0.3	0.2	0.1	0.8	2.1	0.0	0.0	3.4	1.1	0.6	2.3	1.0	3.0	0.0	3.7	1.7	5.0	12.0	2.2	6.3	1.8	3.5	0.6	0.2	3.5	164.8	2.1	0.2	0.6	0.1	No	Animal products	140
Cheeseburger, double, with bun and condiments	0.3	0.6	2.9	0.5	1.1	2.1	0.4	0.3	0.4	0.2	0.0	1.1	1.5	1.3	1.8	0.0	1.1	3.8	0.7	0.1	2.3	2.5	1.7	0.6	0.8	29.5	114.8	2.5	1.0	0.7	0.1	No	Animal products	141
Herring, Atlantic, pickled	0.0	0.2	4.4	0.2	0.6	1.2	0.0	0.0	2.8	0.9	0.0	0.0	0.3	1.0	1.8	0.1	1.0	13.6	1.9	1.4	8.1	0.5	1.0	0.9	0.2	58.9	137.4	2.4	0.6	0.8	0.2	No	Animal products	142
Liver, beef, braised	0.0	1.4	0.6	0.7	0.1	8.6	0.4	0.3	141.2	0.4	0.0	6.6	1.8	32.7	13.1	14.9	8.2	307.9	10.5	0.8	6.9	6.9	7.4	166.1	2.1	0.0	55.1	6.6	0.4	1.0	0.2	Yes	Animal products	143
Lamb leg, shank half, lean, 1/4" fat, roasted	0.0	1.5	0.5	0.9	0.1	2.9	0.0	0.0	0.0	0.1	0.0	0.7	1.1	2.8	5.1	1.6	1.5	12.5	0.0	0.0	6.4	7.0	3.3	1.5	0.2	0.0	74.1	6.8	0.0	1.1	0.3	No	Animal products	144
Lamb leg, sirloin half, lean, 1/4" fat, roasted	0.0	1.3	0.5	0.8	0.1	2.7	0.0	0.0	0.0	0.1	0.0	0.5	1.1	2.8	4.4	1.4	1.3	10.5	0.0	0.0	5.5	5.9	2.8	1.3	0.2	0.0	89.9	6.0	0.0	1.0	0.2	No	Animal products	145
Salmon, Atlantic, farmed, cooked, dry heat	0.0	1.4	0.4	0.9	0.1	0.4	0.0	0.5	1.0	0.7	0.0	0.8	3.0	1.2	5.6	2.9	4.9	11.3	2.1	8.5	7.3	0.5	3.5	0.5	0.1	0.0	119.9	4.7	0.0	1.0	0.2	Yes	Animal products	146
Salmon, Atlantic, wild, cooked, dry heat	0.0	2.7	0.4	1.3	0.2	1.4	0.0	0.0	0.2	0.0	0.0	0.8	2.8	4.9	7.9	4.2	7.9	14.0	0.0	0.0	9.4	1.1	4.0	3.9	0.1	0.0	89.3	6.1	0.0	1.1	0.2	No	Animal products	147
Pork leg (ham), rump half, lean, fresh, roasted	0.0	2.0	0.6	1.0	0.2	1.5	0.0	0.0	0.0	0.2	0.0	0.0	5.7	4.5	6.9	2.2	5.0	3.4	2.8	0.2	5.9	3.8	4.7	1.6	0.1	0.0	56.0	7.6	0.0	1.2	0.3	No	Animal products	148
Pork backribs, separable lean and fat, fresh, roasted	0.0	0.6	0.4	0.4	0.3	0.8	0.0	0.0	0.1	0.1	0.0	0.0	2.9	2.1	3.7	1.7	2.2	2.1	1.3	0.5	4.0	2.6	1.6	0.8	0.0	0.0	147.3	3.4	0.0	0.7	0.1	No	Animal products	149
Shrimp, mixed species, moist heat, may contain additives	0.0	1.1	10.6	1.9	1.5	0.7	0.1	0.0	2.2	2.5	0.2	1.0	0.5	0.3	3.2	1.7	3.1	11.6	5.4	0.1	15.1	3.4	7.3	4.9	0.5	0.0	28.6	8.3	0.2	1.7	0.4	No	Animal products	150
Octopus, common, cooked, moist heat	0.0	3.0	3.7	2.3	1.3	14.5	0.0	1.3	1.6	1.0	0.0	0.7	0.7	0.9	3.3	2.2	6.1	182.9	2.3	0.0	19.9	5.1	4.9	10.0	0.3	0.0	25.4	7.9	0.4	1.2	0.3	No	Animal products	151
Trout, rainbow, farmed, cooked, dry heat	0.0	2.1	0.5	1.1	0.4	0.5	0.0	0.5	1.7	2.2	0.0	0.4	1.5	1.2	5.7	4.7	3.6	20.4	2.2	15.1	6.1	0.8	4.6	0.8	0.1	0.0	87.9	6.2	0.0	1.2	0.3	No	Animal products	152
Tuna, light, canned in water, drained, solids	0.0	1.6	3.8	1.7	0.4	4.7	0.1	0.0	0.6	0.5	0.0	0.2	0.6	1.7	16.8	0.7	5.7	24.7	1.6	1.9	29.9	2.0	4.6	1.3	0.3	0.0	22.3	9.8	0.0	2.3	0.7	No	Animal products	153
Turkey, whole, meat only, roasted	0.0	1.2	0.8	1.1	0.2	1.6	0.0	0.0	0.1	0.1	0.0	0.3	0.6	3.2	8.5	2.4	6.2	4.9	2.6	0.3	7.0	3.9	4.0	1.3	0.1	0.0	48.3	7.9	0.0	1.3	0.3	No	Animal products	154
Turkey, retail parts, drumstick, meat only, roasted	0.0	1.1	0.9	0.9	0.2	2.3	0.0	0.0	0.1	0.1	0.0	0.3	0.7	3.7	4.6	2.7	3.6	12.2	3.2	0.2	6.5	6.5	3.2	1.4	0.1	0.0	75.4	7.2	0.0	1.2	0.3	No	Animal products	155
Beef tongue, simmered	0.0	0.5	0.3	0.3	0.0	2.3	0.1	0.1	0.0	0.1	0.0	0.1	0.1	1.9	1.8	1.1	0.9	9.2	2.6	0.2	1.7	3.6	1.5	1.2	0.1	0.0	157.0	3.0	0.0	0.7	0.2	No	Animal products	156
Bratwurst, pork, beef, link	0.0	0.7	4.6	0.3	0.3	0.8	0.0	0.0	0.0	0.1	0.0	0.1	1.4	1.3	1.5	0.1	0.6	5.3	0.0	0.1	1.9	1.6	1.2	0.6	0.1	18.5	172.1	1.9	0.1	0.6	0.1	No	Animal products	157
Luncheon sausage, pork and beef	0.0	0.7	6.1	0.3	0.1	1.4	0.0	0.0	0.0	0.0	0.0	0.1	1.5	1.4	1.9	0.6	1.2	6.3	0.0	0.0	2.2	2.4	1.3	0.7	0.2	0.0	160.8	2.6	0.1	0.8	0.2	No	Animal products	158
Cheese, mozzarella, whole milk	0.0	0.2	2.2	0.4	3.4	0.4	0.2	0.0	1.7	0.1	0.0	0.1	0.2	1.7	0.0	0.2	0.2	6.4	0.2	0.2	2.1	2.4	3.4	0.1	0.1	0.0	148.1	3.2	0.1	0.7	0.1	No	Animal products	159
Cheese, cheddar	0.0	0.1	2.2	0.4	3.5	0.1	0.1	0.0	2.4	0.2	0.0	0.3	0.1	1.9	0.0	0.4	0.3	2.3	0.2	0.2	2.6	2.3	3.2	0.2	0.1	2.4	165.3	2.5	0.1	0.5	0.1	Yes	Animal products	160
Yogurt, plain, low fat	0.0	2.9	1.5	1.7	5.8	0.3	0.1	0.3	0.6	0.1	0.0	0.9	1.2	6.1	0.2	3.7	1.2	7.4	1.1	0.0	1.9	3.5	6.5	0.4	0.0	223.5	49.2	3.6	1.7	3.2	1.0	No	Liquids	161
Yogurt, vanilla, low fat.	0.0	2.0	1.0	1.2	4.0	0.2	0.0	0.3	0.4	0.0	0.0	0.6	0.9	4.3	0.2	2.6	0.9	5.2	0.8	0.0	2.1	2.4	4.5	0.3	0.0	324.7	29.4	2.5	2.5	2.4	0.7	No	Liquids	162
Yogurt, fruit variety, nonfat	0.0	1.6	0.8	1.0	3.2	0.2	0.3	0.2	0.1	0.1	0.0	0.5	0.8	3.4	0.2	0.0	0.6	4.1	0.8	0.0	2.3	1.9	3.6	0.2	0.5	400.0	4.2	2.0	3.1	2.1	0.6	No	Liquids	163
Yogurt, Greek, plain, whole milk	0.0	1.1	0.5	0.7	2.1	0.0	0.0	0.0	0.1	0.0	0.0	0.3	0.4	5.2	0.3	1.4	1.0	6.4	0.7	0.0	3.6	1.3	4.0	0.5	0.1	82.5	103.1	4.0	0.6	2.1	0.6	No	Liquids	164
Soymilk, original and vanilla, with added Ca, vit. A and D	0.3	2.2	1.5	2.2	5.7	2.4	1.6	0.0	3.7	0.3	0.0	1.0	1.3	7.6	1.4	0.9	1.1	16.5	2.6	3.4	1.9	1.5	2.9	8.8	1.6	169.8	68.4	2.6	1.8	4.7	1.6	No	Liquids	165
Almond milk, unsweetened, shelf stable	1.0	3.4	6.4	2.5	24.5	4.7	0.0	0.0	0.0	56.3	2.8	0.3	0.0	1.2	0.7	0.3	0.0	0.0	1.0	8.9	0.2	1.0	1.7	3.0	3.0	108.0	128.0	1.2	1.3	13.3	4.8	No	Liquids	166
Milk, 2% milkfat, with added vitamin A and D	0.0	2.2	1.3	1.4	4.8	0.1	0.1	0.1	3.1	0.1	0.0	0.5	1.5	6.9	0.3	2.9	1.2	8.8	1.5	3.2	1.8	2.4	5.3	0.4	0.2	202.4	79.2	2.9	1.5	4.0	1.3	Yes	Liquids	167
Milk, whole, 3.25% milkfat, with added vitamin D	0.0	1.7	0.9	1.0	3.7	0.1	0.1	0.0	2.2	0.2	0.0	0.4	1.5	5.1	0.2	2.4	1.0	6.1	1.1	2.8	2.2	1.5	3.9	1.1	0.0	165.6	106.6	2.2	1.2	3.3	1.1	No	Liquids	168
Milk, nonfat, with added vitamin A and D (fat free or skim)	0.0	3.5	1.6	2.0	7.2	0.2	0.0	0.0	5.1	0.0	0.0	0.7	2.7	9.6	0.4	4.2	1.8	12.3	2.2	4.7	3.3	3.1	8.5	0.7	0.0	299.4	4.7	4.3	2.2	5.9	2.0	No	Liquids	169
Cream, fluid, heavy whipping	0.0	0.2	0.1	0.1	0.4	0.1	0.2	0.0	3.5	0.4	0.1	0.1	0.1	1.0	0.0	0.6	0.2	0.4	0.2	0.6	0.3	0.2	0.5	0.1	0.0	17.2	212.2	0.4	0.1	0.6	0.1	No	Liquids	170
Orange juice, raw	0.3	3.4	0.0	1.5	0.5	1.1	0.0	29.6	0.6	0.1	0.0	3.3	3.6	1.2	1.3	1.7	1.4	0.0	0.6	0.0	0.1	0.3	1.1	2.0	0.2	373.3	8.9	0.7	3.6	4.4	1.5	No	Liquids	171
Beer, regular, all	0.0	0.5	0.1	0.9	0.2	0.1	0.0	0.0	0.0	0.0	0.0	0.7	0.4	1.3	1.7	0.4	1.8	0.4	1.1	0.0	0.5	0.1	0.9	0.5	0.3	0.0	0.0	0.5	1.3	4.7	1.6	No	Liquids	172
Beer, light	0.0	0.6	0.2	1.1	0.3	0.3	0.0	0.0	0.0	0.0	0.0	1.0	0.6	1.3	1.9	0.4	1.6	0.6	1.4	0.0	0.5	0.1	1.2	0.8	0.4	6.2	0.0	0.4	0.9	6.9	2.4	No	Liquids	173
Wine, table, red	0.0	1.1	0.1	0.9	0.2	1.4	0.1	0.0	0.0	0.0	0.0	0.1	0.2	0.6	0.4	0.1	1.1	0.0	0.3	0.0	0.1	0.4	0.8	0.3	1.7	14.6	0.0	0.0	0.5	2.4	0.8	No	Liquids	174
Wine, table, white	0.0	0.7	0.1	0.8	0.2	0.8	0.1	0.0	0.0	0.0	0.0	0.1	0.2	0.4	0.2	0.2	0.9	0.0	0.2	0.0	0.0	0.4	0.6	0.0	1.6	23.4	0.0	0.0	0.5	2.4	0.8	No	Liquids	175
Coffee, instant, sweetened, decaffeinated, non dairy creamer	0.0	0.1	1.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	286.8	57.3	0.0	2.9	0.4	0.0	No	Liquids	176
Milk, chocolate beverage, hot cocoa, homemade	0.9	2.0	0.8	1.9	3.0	1.4	0.1	0.1	1.9	0.1	0.0	0.3	0.9	4.3	0.2	1.7	0.8	5.3	1.0	1.9	1.3	2.0	3.9	2.9	0.1	250.9	60.8	2.0	2.1	2.6	0.8	No	Liquids	177
Cola, regular beverage	0.0	0.1	0.1	0.0	0.0	0.1	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.1	0.5	0.6	0.5	0.0	473.3	11.9	0.0	3.8	4.8	1.6	No	Liquids	178
Cola, fast-food cola	0.0	0.0	0.1	0.0	0.1	0.7	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.1	0.1	0.8	0.0	0.0	484.9	1.1	0.1	4.0	5.4	1.8	No	Liquids	179
Granola, Oats, Wheat and Honey, QUAKER	1.7	0.9	0.2	1.8	0.5	1.7	0.4	0.0	0.0	0.4	0.0	0.4	1.8	1.3	0.8	0.0	0.8	0.3	0.4	0.0	1.5	1.8	2.7	1.6	0.0	96.6	55.2	1.1	2.7	0.5	0.0	No	Grain products	180
Puffed Rice, QUAKER	0.3	0.2	0.0	0.5	0.0	1.9	0.0	0.0	0.0	0.0	0.0	3.4	2.1	1.3	1.3	0.0	0.0	0.0	0.1	0.0	1.0	0.7	0.9	1.4	0.0	0.0	4.7	0.8	3.5	0.5	0.0	No	Grain products	181
Crisp Rice, RALSTON	0.1	0.2	1.9	0.4	0.0	21.4	0.0	4.5	8.5	0.0	0.0	13.4	9.7	6.1	10.8	0.3	7.8	11.9	0.1	2.6	1.7	0.8	0.7	0.9	3.2	63.3	6.6	0.8	3.5	0.5	0.0	No	Grain products	182
Rice Krispies Treats Squares, KELLOGG'S	0.0	0.1	1.1	0.2	0.0	1.3	0.0	0.0	1.8	0.0	0.0	4.6	3.1	3.5	3.1	0.0	3.3	0.0	0.0	0.0	1.0	0.3	0.3	0.5	4.3	92.9	43.2	0.4	3.0	0.5	0.0	No	Grain products	183
Puffed Wheat, QUAKER	1.8	0.8	0.0	2.3	0.1	3.0	0.1	0.0	0.0	0.0	0.0	3.3	3.2	2.0	2.1	0.0	0.5	1.0	0.4	0.0	12.2	2.1	2.6	2.7	0.0	7.5	11.7	1.9	3.2	0.5	0.0	No	Grain products	184
WEETABIX whole grain cereal	2.2	0.9	1.3	1.5	0.3	8.7	0.1	0.0	0.0	0.4	0.0	0.6	9.5	4.8	2.2	0.0	1.9	0.0	0.4	0.0	0.6	1.2	1.3	3.7	0.0	30.8	15.4	1.3	3.4	0.5	0.0	No	Grain products	185
Cheerios, GENERAL MILLS	1.9	1.3	1.8	1.9	1.9	19.4	0.1	1.5	7.6	0.1	0.0	16.1	6.4	0.5	6.9	0.0	7.4	15.2	0.3	1.3	2.4	9.0	2.7	2.3	10.6	24.2	35.5	1.4	3.0	0.5	0.0	No	Grain products	186
Cocoa Pebbles, POST	0.3	0.4	2.0	0.5	0.1	3.9	0.1	0.0	5.6	0.0	0.0	7.3	6.0	6.9	6.2	0.0	6.6	10.9	0.0	2.3	1.3	3.3	0.7	1.7	0.0	180.4	20.7	0.5	3.3	0.5	0.0	No	Grain products	187
Frosted Flakes, MALT-O-MEAL	0.2	0.2	1.5	0.2	0.0	7.5	0.0	1.3	3.3	0.0	0.0	6.9	5.7	6.4	5.9	0.0	6.4	10.4	0.1	1.1	0.5	0.2	0.3	0.7	0.0	201.9	4.5	0.5	3.6	0.5	0.0	No	Grain products	188
Honey Nut Scooters, MALT-O-MEAL	1.2	0.5	2.4	1.5	1.7	19.4	0.0	1.4	3.7	0.0	0.0	14.5	5.9	6.6	6.2	0.0	6.6	10.8	0.0	1.1	0.0	8.1	2.3	0.0	0.0	154.9	23.3	1.0	3.2	0.5	0.0	No	Grain products	189
Froot Loops, KELLOGG'S	1.9	0.3	1.8	0.0	0.0	10.2	0.0	3.6	3.9	0.0	0.0	0.0	4.6	7.0	6.5	0.0	7.0	11.4	0.0	1.2	0.0	3.4	0.0	0.0	0.0	181.7	18.2	0.4	3.5	0.5	0.0	No	Grain products	190
Cocoa Crunch Corn Puff Cereal	0.4	0.3	1.2	0.0	1.9	7.9	0.0	0.0	0.0	0.0	0.0	1.2	9.2	0.0	1.7	2.4	2.7	0.0	0.0	0.0	0.0	2.2	0.3	0.0	0.0	247.3	23.5	0.3	3.4	0.5	0.0	No	Grain products	191
Muslix Cereal 15.3oz, UNPREPARED, Kellogg's	1.4	0.6	0.7	0.9	0.2	1.8	0.0	0.0	0.1	0.0	0.0	0.1	0.0	0.6	0.8	0.0	0.5	0.0	0.0	0.0	0.0	1.0	1.5	0.0	0.0	127.5	25.5	1.0	3.0	0.5	0.0	No	Grain products	192
Rice pudding ready-to-eat	0.2	0.9	1.2	0.5	1.8	0.3	0.0	0.3	0.5	0.1	0.0	0.2	0.5	3.0	0.3	2.0	0.7	1.2	0.3	0.0	1.1	1.0	2.2	0.4	0.8	214.6	39.8	1.3	2.6	1.9	0.5	No	Grain products	193
Spelt, cooked	2.2	0.9	0.1	2.4	0.2	3.3	0.0	0.0	0.0	0.3	0.6	0.5	1.4	0.4	2.9	0.0	1.0	0.0	0.0	0.0	1.1	2.5	3.4	3.8	9.5	0.0	13.4	1.9	3.2	1.6	0.4	No	Grain products	194
Millet, cooked	0.8	0.4	0.0	2.3	0.1	1.3	0.1	0.0	0.0	0.0	0.0	0.8	1.7	1.2	1.6	0.6	1.4	0.0	0.4	0.0	0.3	1.9	2.4	3.0	2.5	2.2	16.8	1.3	3.1	1.7	0.4	No	Grain products	195
Couscous, cooked	0.9	0.4	0.1	0.4	0.1	0.8	0.0	0.0	0.0	0.2	0.0	0.7	1.0	0.5	1.3	1.3	0.7	0.0	0.1	0.0	8.9	0.6	0.6	0.8	0.8	1.8	2.9	1.5	3.2	1.8	0.5	No	Grain products	196
Buckwheat flour, whole-groat	2.1	1.3	0.0	4.7	0.2	3.0	0.5	0.0	0.0	0.1	2.8	0.8	2.3	1.0	2.6	0.5	2.7	0.0	0.8	0.0	0.6	2.3	2.9	3.4	6.7	15.5	18.5	1.6	3.2	0.6	0.0	No	Grain products	197
Chickpea flour (besan)	2.0	1.7	0.2	2.7	0.2	3.1	0.5	0.0	0.0	0.3	0.0	5.6	2.3	0.5	0.6	0.6	1.9	0.0	0.0	0.0	0.8	1.8	2.3	5.2	4.6	56.1	34.6	2.5	2.3	0.5	0.0	No	Legumes	198
Rye flour, medium	2.4	0.8	0.0	1.1	0.1	1.8	0.4	0.0	0.0	0.5	0.0	0.5	1.5	0.6	0.7	0.6	1.2	0.0	0.3	0.0	1.5	1.6	1.8	2.1	7.7	6.3	8.7	1.4	3.3	0.6	0.0	No	Grain products	199
Sorghum flour, whole-grain	1.3	0.7	0.0	2.1	0.1	2.2	0.4	0.1	0.0	0.2	0.7	0.3	1.7	0.3	1.8	0.6	1.4	0.0	0.0	0.0	1.2	1.1	2.2	1.5	3.9	10.8	18.6	1.0	3.3	0.6	0.0	No	Grain products	200
Soy flour, full-fat, roasted	1.6	3.6	0.0	5.3	0.9	3.3	3.6	0.0	0.0	0.6	0.0	2.6	1.7	3.9	1.1	1.1	1.2	0.0	0.0	0.0	0.6	2.0	3.1	11.2	5.3	34.7	99.6	3.8	1.1	0.5	0.0	No	Legumes	201
Soy flour, defatted	3.8	5.6	0.1	5.5	1.5	7.1	0.3	0.0	0.0	0.0	0.0	4.7	3.9	1.4	1.1	2.4	2.7	0.0	0.2	0.0	0.2	1.9	5.9	27.7	10.3	100.4	7.5	6.8	1.6	0.6	0.0	No	Legumes	202
Seeds, hemp seed, hulled	0.5	1.7	0.0	7.9	0.3	3.6	0.0	0.0	0.0	0.2	0.0	1.0	4.2	1.0	2.4	0.0	1.7	0.0	0.0	0.0	0.0	4.5	8.5	6.4	15.3	5.4	176.3	2.5	0.2	0.4	0.0	No	Nuts&Seeds	203
Amaranth grain, cooked	1.5	1.0	0.1	4.0	0.9	5.1	0.0	0.0	0.0	0.2	0.1	1.1	0.4	0.4	0.3	0.0	1.7	0.0	0.0	0.0	2.0	2.1	4.1	3.3	9.3	0.0	31.0	1.6	2.8	2.0	0.5	No	Grain products	204
Wheat, KAMUT khorasan, cooked	2.3	1.0	0.1	2.3	0.1	3.3	0.0	0.0	0.0	0.2	0.0	0.4	1.4	0.4	2.5	0.0	0.8	0.0	0.0	0.0	8.8	3.5	3.2	3.5	8.7	46.5	12.6	1.9	3.2	1.5	0.4	No	Grain products	205
Teff, cooked	2.0	0.8	0.1	3.1	1.0	5.1	0.0	0.0	0.0	0.0	0.0	0.9	3.2	0.5	1.3	0.0	1.5	0.0	0.0	0.0	0.0	2.7	3.4	5.1	31.5	0.0	12.9	1.7	3.0	2.0	0.5	No	Grain products	206
Pretzels, hard, plain, salted	0.6	0.4	4.3	0.5	0.1	3.0	0.2	0.1	0.0	0.2	0.2	2.2	2.0	1.6	2.0	0.3	0.3	0.0	0.4	0.0	0.4	0.7	1.0	0.9	3.0	11.5	15.3	1.1	3.2	0.5	0.0	No	Snacks	207
Chocolate, dark, 45- 59% cacao solids	0.9	0.8	0.1	1.7	0.2	3.7	0.3	0.0	0.0	0.1	1.6	0.0	0.1	0.2	0.2	0.2	0.1	0.4	0.0	0.0	0.2	0.9	1.1	4.2	2.9	175.5	114.6	0.4	1.7	0.4	0.0	No	Snacks	208
Chocolate, dark, 70-85% cacao solids	1.3	0.9	0.0	2.4	0.2	5.0	0.3	0.0	0.0	0.1	2.0	0.0	0.1	0.2	0.3	0.3	0.1	0.4	0.0	0.0	0.4	1.4	1.5	6.6	3.6	80.2	142.6	0.6	1.2	0.3	0.0	No	Snacks	209
Granola bars, hard, plain	0.8	0.5	0.8	1.3	0.3	1.6	0.7	0.1	0.0	0.6	0.0	0.2	1.0	0.5	0.5	0.7	0.3	0.0	0.2	0.0	1.3	1.1	1.7	1.8	4.2	121.3	84.1	0.9	2.1	0.4	0.0	No	Snacks	210
Ice creams, vanilla	0.2	0.7	0.5	0.4	1.2	0.1	0.0	0.1	1.6	0.2	0.0	0.1	0.4	2.1	0.1	1.1	0.4	1.6	0.6	0.1	0.3	0.8	1.4	0.2	0.1	205.0	106.3	0.7	1.8	1.0	0.2	No	Snacks	211
Ice cream cookie sandwich	0.4	0.2	0.9	0.4	0.6	1.1	0.1	0.0	0.4	0.2	0.0	0.1	0.2	0.2	0.1	0.2	0.2	0.0	0.2	0.0	0.5	0.3	0.6	1.0	1.1	177.5	61.7	0.7	2.5	0.8	0.2	No	Snacks	212
BEN & JERRY'S, ICE CREAM, CHOCOLATE FUDGE BROWNIE	0.5	0.0	0.3	0.0	0.7	2.5	0.0	0.0	1.3	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	200.1	96.3	0.8	1.8	0.8	0.0	No	Snacks	213
Potato chips, plain, salted	0.4	1.7	1.3	0.7	0.1	0.6	0.9	1.1	0.0	2.6	2.7	0.3	0.7	0.3	1.3	0.7	1.5	0.0	0.1	0.0	0.2	0.5	0.8	1.0	0.9	1.2	127.7	0.5	1.6	0.4	0.0	No	Snacks	214
French fries, salt added in processing, frozen, oven heated	0.9	2.3	2.7	0.9	0.2	0.9	1.0	1.5	0.0	0.3	0.5	0.7	1.5	0.3	1.9	1.2	2.5	0.0	0.7	0.0	0.1	0.6	1.6	1.4	1.1	4.7	69.4	0.8	2.5	1.3	0.3	No	Vegetables	215
Pickles, cucumber, dill or kosher dill	6.0	7.5	89.9	3.6	9.5	5.4	32.0	5.1	1.4	0.3	0.0	3.3	7.6	9.1	1.3	6.7	5.1	0.0	1.3	0.0	0.0	2.1	3.8	5.6	5.6	178.3	50.0	1.8	3.1	16.7	5.8	No	Vegetables	216
Pate, liver, not specified, canned	0.0	0.3	2.9	0.3	0.4	4.3	0.0	0.2	8.9	0.0	0.0	0.9	0.2	3.4	1.5	1.5	0.3	8.4	0.0	0.0	4.7	2.2	1.8	2.8	0.4	0.0	175.5	1.9	0.1	0.6	0.1	No	Animal products	217
Hummus, commercial	1.7	1.0	2.4	2.0	0.4	2.7	2.1	0.0	0.0	0.9	6.2	1.0	1.2	1.0	0.6	0.6	1.0	0.0	0.0	0.0	0.7	1.5	2.2	3.6	5.4	5.2	150.4	1.4	1.0	0.8	0.2	No	Legumes	218
Tofu, fried	1.0	0.4	0.1	1.4	2.8	4.5	0.6	0.0	0.0	0.0	0.0	0.5	1.1	0.3	0.1	0.2	0.6	0.0	1.9	0.0	3.8	1.8	3.0	3.3	6.2	20.1	149.5	3.0	0.5	0.7	0.1	No	Legumes	219
Cabbage, kimchi	7.6	7.7	44.3	5.8	4.4	41.7	64.6	0.0	1.0	1.0	0.0	17.3	1.2	25.5	10.5	0.0	21.5	0.0	4.9	0.0	1.2	3.7	4.6	3.0	0.0	141.3	66.7	3.2	2.5	13.3	4.7	No	Vegetables	220
Mayonnaise, regular	0.0	0.0	1.2	0.0	0.0	0.1	5.3	0.0	0.1	0.6	7.0	0.0	0.0	0.1	0.0	0.1	0.0	0.1	0.2	0.0	0.1	0.1	0.1	0.1	0.0	1.7	220.1	0.1	0.0	0.3	0.0	No	Oils,Fats&Condiments	221
Salad dressing, thousand island, commercial, regular	0.2	0.2	3.4	0.1	0.1	0.8	4.1	0.0	0.1	1.4	0.0	0.0	7.0	0.3	0.2	0.0	0.0	0.0	0.1	0.0	0.1	0.2	0.2	0.0	0.1	80.1	185.0	0.1	0.6	0.5	0.1	No	Oils,Fats&Condiments	222
Salad dressing, thousand island, fat-free	1.8	0.7	8.0	0.2	0.2	0.5	0.6	0.0	0.0	0.8	0.0	0.5	3.3	0.7	0.3	0.0	0.0	0.0	0.2	0.0	0.6	0.2	0.0	3.0	0.2	255.0	22.0	0.2	3.4	1.5	0.4	No	Oils,Fats&Condiments	223
Salad dressing, honey mustard, regular	0.1	0.0	1.5	0.1	0.1	0.2	3.4	0.0	0.1	1.0	6.9	0.1	0.2	0.1	0.0	0.1	0.1	0.1	0.2	0.0	0.4	0.1	0.1	0.1	0.2	68.3	176.0	0.1	0.8	0.4	0.1	No	Oils,Fats&Condiments	224
Catsup	0.2	2.1	12.0	0.8	0.3	0.9	0.7	1.1	0.7	1.9	0.2	0.4	0.2	3.1	2.0	0.2	2.4	0.0	0.6	0.0	0.3	0.4	0.7	2.0	0.9	421.2	2.0	0.4	4.2	2.0	0.5	No	Oils,Fats&Condiments	225
Infant formula, ENFAMIL, with iron, powder, with ARA and DHA	0.0	0.8	0.4	0.5	1.6	4.5	1.8	3.2	2.6	1.8	0.0	1.4	1.5	2.6	1.5	0.0	0.9	2.5	0.6	2.0	1.0	2.5	1.5	1.7	0.0	219.2	105.7	0.9	1.7	0.4	0.0	No	Liquids	226
Seaweed, spirulina, dried	0.9	3.6	4.8	4.2	0.8	24.6	2.0	0.9	0.3	2.3	0.0	1.6	14.9	23.0	6.3	4.8	1.9	0.0	1.1	0.0	0.9	1.7	1.2	46.7	7.3	21.4	53.2	8.6	1.3	0.7	0.0	No	Vegetables	227
Seaweed, wakame, raw	0.8	0.9	25.8	14.9	6.7	12.1	2.6	1.8	1.1	3.0	0.0	21.8	2.4	9.3	5.1	6.2	0.0	0.0	1.5	0.0	0.6	2.1	5.1	13.8	34.6	28.9	28.4	2.9	3.1	4.4	1.3	No	Vegetables	228
Raisins, golden, seedless	0.8	1.9	0.1	0.7	0.4	0.8	0.3	0.3	0.0	0.1	0.0	0.0	0.1	1.1	0.5	0.0	1.6	0.0	0.2	0.0	0.1	0.3	1.0	1.7	0.8	436.5	1.3	0.5	4.1	0.7	0.0	No	Fruits&Berries	229
Raisins, dark, seedless	1.1	1.9	0.1	0.8	0.4	1.5	0.3	0.2	0.0	0.1	0.0	0.1	0.7	0.8	0.4	0.0	0.9	0.0	0.2	0.0	0.1	0.3	0.9	2.0	1.0	436.0	1.7	0.5	4.1	0.7	0.0	No	Fruits&Berries	230
Apricots, dried, sulfured, uncooked	2.2	3.7	0.1	0.8	0.5	2.8	0.3	0.1	2.1	2.4	0.0	0.2	0.2	0.5	1.5	0.9	0.9	0.0	0.3	0.0	0.3	0.4	0.8	3.1	1.1	443.5	4.2	0.6	4.0	0.8	0.1	No	Fruits&Berries	231
Roast beef, deli style, prepackaged, sliced	0.0	4.3	9.9	1.1	0.1	4.5	0.3	0.0	0.1	0.6	0.0	0.2	0.6	3.3	6.9	2.0	6.2	14.8	1.8	0.0	4.6	7.0	6.0	1.7	0.2	5.0	64.2	7.0	0.1	1.7	0.5	No	Animal products	232
Brain, lamb, braised	0.0	1.1	1.2	0.6	0.2	2.9	0.0	2.2	0.0	0.0	0.0	0.2	1.4	3.0	2.4	2.7	1.2	53.2	0.0	0.0	3.0	2.3	6.6	3.2	0.5	0.0	140.3	3.8	0.0	1.4	0.4	No	Animal products	233
Lobster, northern, cooked, moist heat	0.0	2.0	7.3	3.0	2.2	0.8	0.0	0.0	0.0	1.5	0.0	0.6	0.4	0.4	2.9	7.5	2.1	13.4	4.3	0.0	29.9	11.4	5.9	38.7	0.9	0.0	19.3	9.3	0.0	2.2	0.7	No	Animal products	234
Watercress, raw	3.2	23.1	5.0	11.9	21.8	4.5	505.1	104.2	41.6	12.1	0.0	4.1	14.9	19.8	2.6	11.3	18.2	0.0	3.9	0.0	3.0	2.5	15.6	16.2	24.2	36.4	18.2	9.1	1.8	18.2	6.4	No	Vegetables	235
Ostrich, top loin, cooked	0.0	1.8	0.7	1.0	0.1	5.3	0.5	0.0	0.0	0.2	0.0	0.5	2.7	3.4	6.5	3.4	5.4	33.2	0.0	0.0	8.6	7.6	4.5	2.2	0.1	0.0	49.9	7.9	0.0	1.3	0.3	No	Animal products	236
Horse, roasted	0.0	1.7	0.4	0.9	0.1	7.2	0.0	0.3	0.0	0.0	0.0	0.0	1.0	1.2	4.0	0.0	2.9	15.0	0.0	0.0	2.8	5.5	4.0	2.2	0.1	0.0	69.1	7.0	0.0	1.1	0.3	No	Animal products	237
Alfalfa seeds, sprouted, raw	5.9	2.6	0.3	7.3	2.8	10.4	29.5	9.5	1.0	0.1	0.0	7.8	6.3	10.3	3.0	9.7	2.0	0.0	2.9	0.0	0.9	10.0	8.7	15.5	9.2	17.4	60.0	7.5	1.4	8.7	3.0	No	Vegetables	238
Mung beans, mature seeds, boiled, without salt	5.2	1.9	0.0	2.9	0.5	3.3	0.6	0.3	0.0	0.2	0.0	7.6	2.8	1.0	0.8	1.6	1.0	0.0	1.3	0.0	0.9	2.0	2.7	3.4	3.2	38.1	7.2	2.9	2.8	1.9	0.5	No	Legumes	239
Cowpeas/blackeyes, mature seeds, boiled, without salt	4.0	1.8	0.0	2.9	0.4	5.4	0.3	0.1	0.0	0.3	0.0	9.0	3.1	0.9	0.6	1.4	1.3	0.0	1.3	0.0	0.8	2.8	3.8	5.2	4.6	56.9	9.1	2.9	2.8	1.7	0.4	No	Legumes	240
Beans, pinto, mature seeds, boiled, without salt	4.5	2.3	0.0	2.2	0.6	3.7	0.5	0.1	0.0	0.9	0.0	6.0	2.4	0.8	0.3	0.6	2.5	0.0	1.2	0.0	1.6	1.7	2.9	3.4	3.5	4.8	9.1	2.7	2.8	1.4	0.3	No	Legumes	241
Radishes, raw	7.1	11.2	3.3	3.9	3.1	5.3	1.8	24.7	0.0	0.0	0.0	7.8	1.1	4.5	2.2	4.3	6.7	0.0	1.9	0.0	1.4	4.4	3.6	6.9	4.9	232.5	12.5	1.8	3.3	12.5	4.4	No	Vegetables	242
Arugula, raw	4.6	11.4	1.4	11.8	12.8	14.6	96.5	16.0	13.6	2.3	0.0	19.4	2.9	6.5	1.8	7.0	4.3	0.0	2.9	0.0	0.4	4.7	5.9	7.1	14.2	164.0	52.8	4.5	2.2	8.0	2.7	No	Vegetables	243
Jackfruit, raw	1.1	3.6	0.0	1.9	0.5	0.6	0.0	3.8	0.2	0.5	0.0	1.3	2.1	1.1	1.4	1.0	5.3	0.0	0.0	0.0	0.0	0.3	0.6	1.9	0.5	401.7	13.5	0.8	3.8	2.1	0.6	No	Fruits&Berries	244
Pate, goose liver, smoked, canned	0.0	0.2	2.0	0.2	0.3	3.0	0.0	0.0	6.2	0.0	0.0	0.6	0.4	1.2	0.8	1.0	0.2	17.0	0.0	0.0	3.5	0.5	1.2	1.9	0.3	0.0	189.8	1.1	0.2	0.4	0.1	No	Animal products	245
Whey, acid, dried	0.0	5.2	3.8	3.7	12.1	0.9	0.0	0.1	0.1	0.0	0.0	0.5	3.3	11.0	0.5	6.6	2.8	6.1	3.1	0.0	2.9	4.7	11.4	0.3	0.1	433.3	3.2	1.5	3.3	0.6	0.0	No	Animal products	246
Whey, sweet, dried	0.0	4.5	4.1	3.1	4.5	0.6	0.0	0.1	0.1	0.0	0.0	0.2	2.7	11.4	0.5	6.4	2.5	5.6	3.0	0.0	2.8	1.4	7.5	0.4	0.0	421.9	6.1	1.6	3.2	0.6	0.0	No	Animal products	247

(i) RDA is the daily amount of a nutrient that some experts have determined to meet the requirements of about 98% of the population, in each age and sex category. In the calculation for this table, the RDA values for adult women have been used, except for iron. These are the RDA values used: Fiber 28 g, Potassium 2600 mg, Sodium 1500 mg, Magnesium 320 mg, Calcium 1000 mg, Iron 8 mg, Vitamin K 90 µg, Vitamin C 75 mg, Vitamin A RAE 700 µg, Vitamin E (alpha-tocopherol) 15 mg, (Gamma-tocopherol 15 mg), Folate 400 µg, Thiamin (vit B1) 1.1 mg, Riboflavin (vit B2) 1.1 mg, Niacin (vit B3) 14 mg, Pantothenic acid (vit B5) 5 mg, Vitamin B6 1.3 mg, Vitamin B12 2.4 µg, Choline 425 mg, Vitamin D 15 µg, Selenium 55 µg, Zinc 8 mg, Phosphorus 700 mg, Copper 0.9 mg, Manganese 1.8 mg, Protein 46 g, Water 2700 g. The RDAs are not the same as the optimal amount of nutrients, as the optimal amount might in many cases be higher then the RDAs. It’s good to choose foods with rich nutrition compared to their energy content.