The food classification chart
The 3 Classes of Food®
Explore nutrient patterns across 13 food groups and 85 foods.
All percentages compare 2,000 calories of a food with the RDI. They are not amounts per serving.
How to read this chart
This chart is designed to show the nutrient profiles and patterns of The 3 Classes of Foods, by illustrating the % of the RDI you would take in if you were to eat 2,000 calories of that food.
Average Nutrient Needs Met: This % is an average of all of the nutrients listed, except cholesterol, sodium, and saturated fat are subtracted from the average. Averages are shown for food groups; individual foods have their own nutrient profiles.
— means data unavailable. A reported zero is shown as 0%. Nutrient rankings run from highest to lowest percentage, including sodium, saturated fat and cholesterol.
Choose a nutrient to compare. Open a food group to explore its foods, then open a food to see all 29 nutrients. The full table lets you compare several nutrients side by side.
View references
85 foods · 29 nutrients
First Class
Vegetables7 foods Avg. needs met1236%Flavonoids340%
Link to this group Values per 2,000 calories
Group nutrient profile
Average Nutrient Needs Met: 1236%. This % is an average of all of the nutrients listed, except cholesterol, sodium, and saturated fat are subtracted from the average.
% of RDI for 2,000 calories of this food group.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 534% |
| Protein | 239% |
| Carbohydrate | 329% |
| Minerals | |
| Calcium | 340% |
| Iron | 389% |
| Magnesium | 584% |
| Phosphorus | 346% |
| Potassium | 379% |
| Sodium ⓘ | 135% |
| Zinc | 273% |
| Copper | 604% |
| Manganese | 1240% |
| Selenium | 99% |
| Vitamins | |
| Vitamin C | 4699% |
| Vitamin B1 | 367% |
| Vitamin B2 | 589% |
| Vitamin B3 | 282% |
| Vitamin B5 | 323% |
| Vitamin B6 | 919% |
| Folate | 739% |
| Vitamin B12 | 0% |
| Vitamin A | 3479% |
| Vitamin E | 436% |
| Vitamin K | 17198% |
| Other nutrients | |
| Flavonoids ⓘ | 340% |
| Saturated fat ⓘ | 12% |
| Monounsaturated fat | 4% |
| Polyunsaturated fat | 37% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Spinach, cookedView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 835% |
| Protein | 561% |
| Carbohydrate | 251% |
| Minerals | |
| Calcium | 1183% |
| Iron | 1725% |
| Magnesium | 2440% |
| Phosphorus | 696% |
| Potassium | 862% |
| Sodium ⓘ | 406% |
| Zinc | 826% |
| Copper | 1681% |
| Manganese | 4517% |
| Selenium | 237% |
| Vitamins | |
| Vitamin C | 1136% |
| Vitamin B1 | 751% |
| Vitamin B2 | 1866% |
| Vitamin B3 | 304% |
| Vitamin B5 | 252% |
| Vitamin B6 | 1619% |
| Folate | 3174% |
| Vitamin B12 | 0% |
| Vitamin A | 6509% |
| Vitamin E | 1206% |
| Vitamin K | 47691% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 16% |
| Monounsaturated fat | 3% |
| Polyunsaturated fat | 50% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Kale, cookedView nutrient profileFlavonoids935%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 571% |
| Protein | 295% |
| Carbohydrate | 309% |
| Minerals | |
| Calcium | 514% |
| Iron | 357% |
| Magnesium | 415% |
| Phosphorus | 286% |
| Potassium | 347% |
| Sodium ⓘ | 110% |
| Zinc | 214% |
| Copper | 1238% |
| Manganese | 1651% |
| Selenium | 117% |
| Vitamins | |
| Vitamin C | 3905% |
| Vitamin B1 | 344% |
| Vitamin B2 | 455% |
| Vitamin B3 | 255% |
| Vitamin B5 | 70% |
| Vitamin B6 | 758% |
| Folate | 232% |
| Vitamin B12 | 0% |
| Vitamin A | 6949% |
| Vitamin E | 405% |
| Vitamin K | 64841% |
| Other nutrients | |
| Flavonoids ⓘ | 935% |
| Saturated fat ⓘ | 17% |
| Monounsaturated fat | 10% |
| Polyunsaturated fat | 74% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Broccoli, rawView nutrient profileFlavonoids315%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 612% |
| Protein | 361% |
| Carbohydrate | 300% |
| Minerals | |
| Calcium | 276% |
| Iron | 239% |
| Magnesium | 398% |
| Phosphorus | 555% |
| Potassium | 395% |
| Sodium ⓘ | 129% |
| Zinc | 301% |
| Copper | 320% |
| Manganese | 686% |
| Selenium | 267% |
| Vitamins | |
| Vitamin C | 6996% |
| Vitamin B1 | 380% |
| Vitamin B2 | 626% |
| Vitamin B3 | 268% |
| Vitamin B5 | 674% |
| Vitamin B6 | 792% |
| Folate | 926% |
| Vitamin B12 | 0% |
| Vitamin A | 261% |
| Vitamin E | 306% |
| Vitamin K | 6641% |
| Other nutrients | |
| Flavonoids ⓘ | 315% |
| Saturated fat ⓘ | 10% |
| Monounsaturated fat | 3% |
| Polyunsaturated fat | 12% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Red Bell Pepper, rawView nutrient profileFlavonoids28%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 615% |
| Protein | 166% |
| Carbohydrate | 357% |
| Minerals | |
| Calcium | 54% |
| Iron | 184% |
| Magnesium | 298% |
| Phosphorus | 286% |
| Potassium | 345% |
| Sodium ⓘ | 10% |
| Zinc | 240% |
| Copper | 145% |
| Manganese | 479% |
| Selenium | 14% |
| Vitamins | |
| Vitamin C | 19487% |
| Vitamin B1 | 378% |
| Vitamin B2 | 594% |
| Vitamin B3 | 538% |
| Vitamin B5 | 488% |
| Vitamin B6 | 1722% |
| Folate | 346% |
| Vitamin B12 | 0% |
| Vitamin A | 1725% |
| Vitamin E | 810% |
| Vitamin K | 419% |
| Other nutrients | |
| Flavonoids ⓘ | 28% |
| Saturated fat ⓘ | 20% |
| Monounsaturated fat | 2% |
| Polyunsaturated fat | 65% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Onions, rawView nutrient profileFlavonoids418%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 267% |
| Protein | 95% |
| Carbohydrate | 370% |
| Minerals | |
| Calcium | 105% |
| Iron | 50% |
| Magnesium | 154% |
| Phosphorus | 184% |
| Potassium | 146% |
| Sodium ⓘ | 10% |
| Zinc | 95% |
| Copper | 201% |
| Manganese | 349% |
| Selenium | 43% |
| Vitamins | |
| Vitamin C | 406% |
| Vitamin B1 | 208% |
| Vitamin B2 | 108% |
| Vitamin B3 | 28% |
| Vitamin B5 | 116% |
| Vitamin B6 | 538% |
| Folate | 226% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | 6% |
| Vitamin K | 21% |
| Other nutrients | |
| Flavonoids ⓘ | 418% |
| Saturated fat ⓘ | 6% |
| Monounsaturated fat | 5% |
| Polyunsaturated fat | 16% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Carrots, rawView nutrient profileFlavonoids2%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 546% |
| Protein | 99% |
| Carbohydrate | 359% |
| Minerals | |
| Calcium | 161% |
| Iron | 81% |
| Magnesium | 189% |
| Phosphorus | 244% |
| Potassium | 332% |
| Sodium ⓘ | 224% |
| Zinc | 146% |
| Copper | 244% |
| Manganese | 388% |
| Selenium | 9% |
| Vitamins | |
| Vitamin C | 384% |
| Vitamin B1 | 293% |
| Vitamin B2 | 257% |
| Vitamin B3 | 343% |
| Vitamin B5 | 266% |
| Vitamin B6 | 518% |
| Folate | 232% |
| Vitamin B12 | 0% |
| Vitamin A | 5861% |
| Vitamin E | 215% |
| Vitamin K | 715% |
| Other nutrients | |
| Flavonoids ⓘ | 2% |
| Saturated fat ⓘ | 8% |
| Monounsaturated fat | 3% |
| Polyunsaturated fat | 31% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Sweetpotato, cookedView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 293% |
| Protein | 97% |
| Carbohydrate | 354% |
| Minerals | |
| Calcium | 84% |
| Iron | 85% |
| Magnesium | 194% |
| Phosphorus | 171% |
| Potassium | 225% |
| Sodium ⓘ | 53% |
| Zinc | 89% |
| Copper | 398% |
| Manganese | 614% |
| Selenium | 8% |
| Vitamins | |
| Vitamin C | 581% |
| Vitamin B1 | 216% |
| Vitamin B2 | 214% |
| Vitamin B3 | 236% |
| Vitamin B5 | 393% |
| Vitamin B6 | 489% |
| Folate | 33% |
| Vitamin B12 | 0% |
| Vitamin A | 3051% |
| Vitamin E | 105% |
| Vitamin K | 57% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 5% |
| Monounsaturated fat | 0% |
| Polyunsaturated fat | 11% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Fresh Fruit7 foods Avg. needs met305%Flavonoids1871%
Link to this group Values per 2,000 calories
Group nutrient profile
Average Nutrient Needs Met: 305%. This % is an average of all of the nutrients listed, except cholesterol, sodium, and saturated fat are subtracted from the average.
% of RDI for 2,000 calories of this food group.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 440% |
| Protein | 81% |
| Carbohydrate | 380% |
| Minerals | |
| Calcium | 88% |
| Iron | 69% |
| Magnesium | 193% |
| Phosphorus | 106% |
| Potassium | 200% |
| Sodium ⓘ | 12% |
| Zinc | 99% |
| Copper | 295% |
| Manganese | 521% |
| Selenium | 37% |
| Vitamins | |
| Vitamin C | 2403% |
| Vitamin B1 | 146% |
| Vitamin B2 | 126% |
| Vitamin B3 | 148% |
| Vitamin B5 | 167% |
| Vitamin B6 | 241% |
| Folate | 275% |
| Vitamin B12 | 0% |
| Vitamin A | 285% |
| Vitamin E | 124% |
| Vitamin K | 228% |
| Other nutrients | |
| Flavonoids ⓘ | 1871% |
| Saturated fat ⓘ | 7% |
| Monounsaturated fat | 6% |
| Polyunsaturated fat | 26% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
OrangesView nutrient profileFlavonoids1067%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 409% |
| Protein | 87% |
| Carbohydrate | 385% |
| Minerals | |
| Calcium | 170% |
| Iron | 24% |
| Magnesium | 137% |
| Phosphorus | 85% |
| Potassium | 164% |
| Sodium ⓘ | 0% |
| Zinc | 37% |
| Copper | 213% |
| Manganese | 59% |
| Selenium | 39% |
| Vitamins | |
| Vitamin C | 3018% |
| Vitamin B1 | 337% |
| Vitamin B2 | 155% |
| Vitamin B3 | 86% |
| Vitamin B5 | 213% |
| Vitamin B6 | 196% |
| Folate | 319% |
| Vitamin B12 | 0% |
| Vitamin A | 67% |
| Vitamin E | 51% |
| Vitamin K | 0% |
| Other nutrients | |
| Flavonoids ⓘ | 1067% |
| Saturated fat ⓘ | 3% |
| Monounsaturated fat | 4% |
| Polyunsaturated fat | 6% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
BlackberriesView nutrient profileFlavonoids1148%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 986% |
| Protein | 141% |
| Carbohydrate | 344% |
| Minerals | |
| Calcium | 135% |
| Iron | 160% |
| Magnesium | 300% |
| Phosphorus | 146% |
| Potassium | 160% |
| Sodium ⓘ | 3% |
| Zinc | 308% |
| Copper | 853% |
| Manganese | 1669% |
| Selenium | 34% |
| Vitamins | |
| Vitamin C | 1302% |
| Vitamin B1 | 85% |
| Vitamin B2 | 110% |
| Vitamin B3 | 215% |
| Vitamin B5 | 257% |
| Vitamin B6 | 107% |
| Folate | 291% |
| Vitamin B12 | 0% |
| Vitamin A | 73% |
| Vitamin E | 363% |
| Vitamin K | 1023% |
| Other nutrients | |
| Flavonoids ⓘ | 1148% |
| Saturated fat ⓘ | 3% |
| Monounsaturated fat | 10% |
| Polyunsaturated fat | 70% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
StrawberriesView nutrient profileFlavonoids5271%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 500% |
| Protein | 91% |
| Carbohydrate | 369% |
| Minerals | |
| Calcium | 100% |
| Iron | 146% |
| Magnesium | 262% |
| Phosphorus | 214% |
| Potassium | 203% |
| Sodium ⓘ | 4% |
| Zinc | 109% |
| Copper | 333% |
| Manganese | 1340% |
| Selenium | 45% |
| Vitamins | |
| Vitamin C | 4900% |
| Vitamin B1 | 136% |
| Vitamin B2 | 125% |
| Vitamin B3 | 172% |
| Vitamin B5 | 156% |
| Vitamin B6 | 226% |
| Folate | 375% |
| Vitamin B12 | 0% |
| Vitamin A | 9% |
| Vitamin E | 121% |
| Vitamin K | 153% |
| Other nutrients | |
| Flavonoids ⓘ | 5271% |
| Saturated fat ⓘ | 4% |
| Monounsaturated fat | 12% |
| Polyunsaturated fat | 52% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
CantaloupeView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 212% |
| Protein | 107% |
| Carbohydrate | 369% |
| Minerals | |
| Calcium | 53% |
| Iron | 69% |
| Magnesium | 228% |
| Phosphorus | 126% |
| Potassium | 334% |
| Sodium ⓘ | 63% |
| Zinc | 132% |
| Copper | 268% |
| Manganese | 134% |
| Selenium | 43% |
| Vitamins | |
| Vitamin C | 2878% |
| Vitamin B1 | 219% |
| Vitamin B2 | 102% |
| Vitamin B3 | 308% |
| Vitamin B5 | 124% |
| Vitamin B6 | 326% |
| Folate | 309% |
| Vitamin B12 | 0% |
| Vitamin A | 1420% |
| Vitamin E | 20% |
| Vitamin K | 163% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 14% |
| Monounsaturated fat | 1% |
| Polyunsaturated fat | 26% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
BananasView nutrient profileFlavonoids43%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 234% |
| Protein | 53% |
| Carbohydrate | 395% |
| Minerals | |
| Calcium | 11% |
| Iron | 32% |
| Magnesium | 196% |
| Phosphorus | 71% |
| Potassium | 171% |
| Sodium ⓘ | 1% |
| Zinc | 42% |
| Copper | 195% |
| Manganese | 337% |
| Selenium | 41% |
| Vitamins | |
| Vitamin C | 261% |
| Vitamin B1 | 63% |
| Vitamin B2 | 149% |
| Vitamin B3 | 107% |
| Vitamin B5 | 150% |
| Vitamin B6 | 634% |
| Folate | 112% |
| Vitamin B12 | 0% |
| Vitamin A | 10% |
| Vitamin E | 15% |
| Vitamin K | 12% |
| Other nutrients | |
| Flavonoids ⓘ | 43% |
| Saturated fat ⓘ | 11% |
| Monounsaturated fat | 3% |
| Polyunsaturated fat | 9% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
ApplesView nutrient profileFlavonoids1826%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 369% |
| Protein | 22% |
| Carbohydrate | 409% |
| Minerals | |
| Calcium | 23% |
| Iron | 26% |
| Magnesium | 62% |
| Phosphorus | 60% |
| Potassium | 88% |
| Sodium ⓘ | 3% |
| Zinc | 19% |
| Copper | 115% |
| Manganese | 75% |
| Selenium | 0% |
| Vitamins | |
| Vitamin C | 236% |
| Vitamin B1 | 59% |
| Vitamin B2 | 91% |
| Vitamin B3 | 25% |
| Vitamin B5 | 47% |
| Vitamin B6 | 121% |
| Folate | 29% |
| Vitamin B12 | 0% |
| Vitamin A | 16% |
| Vitamin E | 46% |
| Vitamin K | 94% |
| Other nutrients | |
| Flavonoids ⓘ | 1826% |
| Saturated fat ⓘ | 5% |
| Monounsaturated fat | 1% |
| Polyunsaturated fat | 11% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
PapayaView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 369% |
| Protein | 68% |
| Carbohydrate | 387% |
| Minerals | |
| Calcium | 123% |
| Iron | 28% |
| Magnesium | 165% |
| Phosphorus | 37% |
| Potassium | 280% |
| Sodium ⓘ | 10% |
| Zinc | 45% |
| Copper | 91% |
| Manganese | 31% |
| Selenium | 56% |
| Vitamins | |
| Vitamin C | 4226% |
| Vitamin B1 | 126% |
| Vitamin B2 | 149% |
| Vitamin B3 | 124% |
| Vitamin B5 | 224% |
| Vitamin B6 | 75% |
| Folate | 487% |
| Vitamin B12 | 0% |
| Vitamin A | 403% |
| Vitamin E | 250% |
| Vitamin K | 148% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 10% |
| Monounsaturated fat | 9% |
| Polyunsaturated fat | 9% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Nuts and Seeds7 foods Avg. needs met232%Flavonoids583%
Link to this group Values per 2,000 calories
Group nutrient profile
Average Nutrient Needs Met: 232%. This % is an average of all of the nutrients listed, except cholesterol, sodium, and saturated fat are subtracted from the average.
% of RDI for 2,000 calories of this food group.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 127% |
| Protein | 147% |
| Carbohydrate | 52% |
| Minerals | |
| Calcium | 87% |
| Iron | 144% |
| Magnesium | 345% |
| Phosphorus | 316% |
| Potassium | 53% |
| Sodium ⓘ | 2% |
| Zinc | 200% |
| Copper | 711% |
| Manganese | 504% |
| Selenium | 1596% |
| Vitamins | |
| Vitamin C | 8% |
| Vitamin B1 | 250% |
| Vitamin B2 | 88% |
| Vitamin B3 | 64% |
| Vitamin B5 | 90% |
| Vitamin B6 | 146% |
| Folate | 73% |
| Vitamin B12 | 0% |
| Vitamin A | 3% |
| Vitamin E | 270% |
| Vitamin K | 46% |
| Other nutrients | |
| Flavonoids ⓘ | 583% |
| Saturated fat ⓘ | 108% |
| Monounsaturated fat | 365% |
| Polyunsaturated fat | 343% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Sesame SeedsView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 165% |
| Protein | 135% |
| Carbohydrate | 63% |
| Minerals | |
| Calcium | 340% |
| Iron | 282% |
| Magnesium | 395% |
| Phosphorus | 314% |
| Potassium | 35% |
| Sodium ⓘ | 3% |
| Zinc | 338% |
| Copper | 1583% |
| Manganese | 477% |
| Selenium | 36% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 251% |
| Vitamin B2 | 78% |
| Vitamin B3 | 113% |
| Vitamin B5 | 3% |
| Vitamin B6 | 212% |
| Folate | 85% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | 6% |
| Vitamin K | 0% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 109% |
| Monounsaturated fat | 295% |
| Polyunsaturated fat | 409% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Sunflower SeedsView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 147% |
| Protein | 174% |
| Carbohydrate | 51% |
| Minerals | |
| Calcium | 41% |
| Iron | 132% |
| Magnesium | 401% |
| Phosphorus | 353% |
| Potassium | 51% |
| Sodium ⓘ | 1% |
| Zinc | 222% |
| Copper | 683% |
| Manganese | 394% |
| Selenium | 380% |
| Vitamins | |
| Vitamin C | 7% |
| Vitamin B1 | 730% |
| Vitamin B2 | 80% |
| Vitamin B3 | 113% |
| Vitamin B5 | 473% |
| Vitamin B6 | 208% |
| Folate | 199% |
| Vitamin B12 | 0% |
| Vitamin A | 2% |
| Vitamin E | 807% |
| Vitamin K | 11% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 82% |
| Monounsaturated fat | 150% |
| Polyunsaturated fat | 618% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Pumpkin SeedsView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 58% |
| Protein | 197% |
| Carbohydrate | 51% |
| Minerals | |
| Calcium | 16% |
| Iron | 307% |
| Magnesium | 638% |
| Phosphorus | 620% |
| Potassium | 63% |
| Sodium ⓘ | 4% |
| Zinc | 345% |
| Copper | 570% |
| Manganese | 620% |
| Selenium | 38% |
| Vitamins | |
| Vitamin C | 9% |
| Vitamin B1 | 71% |
| Vitamin B2 | 108% |
| Vitamin B3 | 46% |
| Vitamin B5 | 25% |
| Vitamin B6 | 64% |
| Folate | 54% |
| Vitamin B12 | 0% |
| Vitamin A | 10% |
| Vitamin E | 0% |
| Vitamin K | 211% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 144% |
| Monounsaturated fat | 237% |
| Polyunsaturated fat | 415% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Pistachio NutsView nutrient profileFlavonoids475%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 144% |
| Protein | 163% |
| Carbohydrate | 74% |
| Minerals | |
| Calcium | 39% |
| Iron | 82% |
| Magnesium | 136% |
| Phosphorus | 243% |
| Potassium | 78% |
| Sodium ⓘ | 2% |
| Zinc | 101% |
| Copper | 516% |
| Manganese | 248% |
| Selenium | 59% |
| Vitamins | |
| Vitamin C | 11% |
| Vitamin B1 | 267% |
| Vitamin B2 | 50% |
| Vitamin B3 | 36% |
| Vitamin B5 | 36% |
| Vitamin B6 | 343% |
| Folate | 44% |
| Vitamin B12 | 0% |
| Vitamin A | 7% |
| Vitamin E | 45% |
| Vitamin K | 51% |
| Other nutrients | |
| Flavonoids ⓘ | 475% |
| Saturated fat ⓘ | 88% |
| Monounsaturated fat | 382% |
| Polyunsaturated fat | 262% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
AlmondsView nutrient profileFlavonoids364%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 163% |
| Protein | 160% |
| Carbohydrate | 53% |
| Minerals | |
| Calcium | 86% |
| Iron | 83% |
| Magnesium | 307% |
| Phosphorus | 234% |
| Potassium | 54% |
| Sodium ⓘ | 0% |
| Zinc | 145% |
| Copper | 427% |
| Manganese | 487% |
| Selenium | 18% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 76% |
| Vitamin B2 | 255% |
| Vitamin B3 | 97% |
| Vitamin B5 | 24% |
| Vitamin B6 | 35% |
| Folate | 25% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | 597% |
| Vitamin K | 0% |
| Other nutrients | |
| Flavonoids ⓘ | 364% |
| Saturated fat ⓘ | 60% |
| Monounsaturated fat | 501% |
| Polyunsaturated fat | 227% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Hazelnuts (filberts)View nutrient profileFlavonoids911%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 124% |
| Protein | 104% |
| Carbohydrate | 41% |
| Minerals | |
| Calcium | 36% |
| Iron | 83% |
| Magnesium | 167% |
| Phosphorus | 132% |
| Potassium | 46% |
| Sodium ⓘ | 0% |
| Zinc | 98% |
| Copper | 610% |
| Manganese | 1093% |
| Selenium | 14% |
| Vitamins | |
| Vitamin C | 27% |
| Vitamin B1 | 186% |
| Vitamin B2 | 33% |
| Vitamin B3 | 41% |
| Vitamin B5 | 58% |
| Vitamin B6 | 138% |
| Folate | 90% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | 319% |
| Vitamin K | 50% |
| Other nutrients | |
| Flavonoids ⓘ | 911% |
| Saturated fat ⓘ | 64% |
| Monounsaturated fat | 655% |
| Polyunsaturated fat | 136% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Brazil NutsView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 91% |
| Protein | 95% |
| Carbohydrate | 29% |
| Minerals | |
| Calcium | 49% |
| Iron | 41% |
| Magnesium | 370% |
| Phosphorus | 316% |
| Potassium | 43% |
| Sodium ⓘ | 1% |
| Zinc | 155% |
| Copper | 590% |
| Manganese | 207% |
| Selenium | 10626% |
| Vitamins | |
| Vitamin C | 3% |
| Vitamin B1 | 171% |
| Vitamin B2 | 10% |
| Vitamin B3 | 6% |
| Vitamin B5 | 11% |
| Vitamin B6 | 24% |
| Folate | 17% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | 116% |
| Vitamin K | 0% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 208% |
| Monounsaturated fat | 337% |
| Polyunsaturated fat | 337% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Beans and Legumes7 foods Avg. needs met183%Flavonoids140%
Link to this group Values per 2,000 calories
Group nutrient profile
Average Nutrient Needs Met: 183%. This % is an average of all of the nutrients listed, except cholesterol, sodium, and saturated fat are subtracted from the average.
% of RDI for 2,000 calories of this food group.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 455% |
| Protein | 305% |
| Carbohydrate | 265% |
| Minerals | |
| Calcium | 65% |
| Iron | 245% |
| Magnesium | 280% |
| Phosphorus | 357% |
| Potassium | 140% |
| Sodium ⓘ | 4% |
| Zinc | 259% |
| Copper | 513% |
| Manganese | 469% |
| Selenium | 73% |
| Vitamins | |
| Vitamin C | 69% |
| Vitamin B1 | 294% |
| Vitamin B2 | 137% |
| Vitamin B3 | 75% |
| Vitamin B5 | 102% |
| Vitamin B6 | 161% |
| Folate | 490% |
| Vitamin B12 | 0% |
| Vitamin A | 1% |
| Vitamin E | 52% |
| Vitamin K | 93% |
| Other nutrients | |
| Flavonoids ⓘ | 140% |
| Saturated fat ⓘ | 14% |
| Monounsaturated fat | 20% |
| Polyunsaturated fat | 66% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Lentils, sprouted cookedView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | — |
| Protein | 379% |
| Carbohydrate | 324% |
| Minerals | |
| Calcium | 28% |
| Iron | 341% |
| Magnesium | 224% |
| Phosphorus | 433% |
| Potassium | 120% |
| Sodium ⓘ | 13% |
| Zinc | 396% |
| Copper | 741% |
| Manganese | 552% |
| Selenium | 22% |
| Vitamins | |
| Vitamin C | 333% |
| Vitamin B1 | 396% |
| Vitamin B2 | 162% |
| Vitamin B3 | 170% |
| Vitamin B5 | 226% |
| Vitamin B6 | 250% |
| Folate | 332% |
| Vitamin B12 | 0% |
| Vitamin A | 6% |
| Vitamin E | — |
| Vitamin K | — |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 5% |
| Monounsaturated fat | 8% |
| Polyunsaturated fat | 21% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Black Beans, cookedView nutrient profileFlavonoids8%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 527% |
| Protein | 292% |
| Carbohydrate | 276% |
| Minerals | |
| Calcium | 41% |
| Iron | 177% |
| Magnesium | 342% |
| Phosphorus | 303% |
| Potassium | 114% |
| Sodium ⓘ | 1% |
| Zinc | 212% |
| Copper | 352% |
| Manganese | 374% |
| Selenium | 33% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 336% |
| Vitamin B2 | 81% |
| Vitamin B3 | 55% |
| Vitamin B5 | 73% |
| Vitamin B6 | 80% |
| Folate | 564% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | — |
| Vitamin K | — |
| Other nutrients | |
| Flavonoids ⓘ | 8% |
| Saturated fat ⓘ | 9% |
| Monounsaturated fat | 3% |
| Polyunsaturated fat | 19% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Adzuki Beans, cookedView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 456% |
| Protein | 255% |
| Carbohydrate | 298% |
| Minerals | |
| Calcium | 44% |
| Iron | 174% |
| Magnesium | 262% |
| Phosphorus | 375% |
| Potassium | 177% |
| Sodium ⓘ | 8% |
| Zinc | 346% |
| Copper | 517% |
| Manganese | 497% |
| Selenium | 34% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 163% |
| Vitamin B2 | 91% |
| Vitamin B3 | 80% |
| Vitamin B5 | 134% |
| Vitamin B6 | 115% |
| Folate | 473% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | — |
| Vitamin K | — |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 3% |
| Monounsaturated fat | — |
| Polyunsaturated fat | — |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Kidney Beans, cookedView nutrient profileFlavonoids18%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 466% |
| Protein | 297% |
| Carbohydrate | 276% |
| Minerals | |
| Calcium | 44% |
| Iron | 257% |
| Magnesium | 229% |
| Phosphorus | 319% |
| Potassium | 135% |
| Sodium ⓘ | 2% |
| Zinc | 211% |
| Copper | 423% |
| Manganese | 417% |
| Selenium | 34% |
| Vitamins | |
| Vitamin C | 25% |
| Vitamin B1 | 229% |
| Vitamin B2 | 83% |
| Vitamin B3 | 65% |
| Vitamin B5 | 69% |
| Vitamin B6 | 145% |
| Folate | 512% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | 91% |
| Vitamin K | 58% |
| Other nutrients | |
| Flavonoids ⓘ | 18% |
| Saturated fat ⓘ | 5% |
| Monounsaturated fat | 3% |
| Polyunsaturated fat | 23% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Navy Beans, cookedView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 600% |
| Protein | 256% |
| Carbohydrate | 286% |
| Minerals | |
| Calcium | 99% |
| Iron | 187% |
| Magnesium | 244% |
| Phosphorus | 294% |
| Potassium | 118% |
| Sodium ⓘ | 0% |
| Zinc | 184% |
| Copper | 333% |
| Manganese | 418% |
| Selenium | 75% |
| Vitamins | |
| Vitamin C | — |
| Vitamin B1 | 308% |
| Vitamin B2 | 86% |
| Vitamin B3 | 66% |
| Vitamin B5 | 76% |
| Vitamin B6 | 152% |
| Folate | 500% |
| Vitamin B12 | — |
| Vitamin A | 0% |
| Vitamin E | 1% |
| Vitamin K | 10% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 4% |
| Monounsaturated fat | 6% |
| Polyunsaturated fat | 25% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Pinto Beans, cookedView nutrient profileFlavonoids210%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 503% |
| Protein | 274% |
| Carbohydrate | 282% |
| Minerals | |
| Calcium | 64% |
| Iron | 162% |
| Magnesium | 226% |
| Phosphorus | 294% |
| Potassium | 130% |
| Sodium ⓘ | 1% |
| Zinc | 171% |
| Copper | 340% |
| Manganese | 352% |
| Selenium | 158% |
| Vitamins | |
| Vitamin C | 15% |
| Vitamin B1 | 245% |
| Vitamin B2 | 79% |
| Vitamin B3 | 32% |
| Vitamin B5 | 59% |
| Vitamin B6 | 246% |
| Folate | 601% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | 88% |
| Vitamin K | 54% |
| Other nutrients | |
| Flavonoids ⓘ | 210% |
| Saturated fat ⓘ | 7% |
| Monounsaturated fat | 7% |
| Polyunsaturated fat | 14% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Soybeans, rawView nutrient profileFlavonoids326%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 179% |
| Protein | 381% |
| Carbohydrate | 112% |
| Minerals | |
| Calcium | 133% |
| Iron | 419% |
| Magnesium | 434% |
| Phosphorus | 484% |
| Potassium | 184% |
| Sodium ⓘ | 1% |
| Zinc | 294% |
| Copper | 886% |
| Manganese | 672% |
| Selenium | 156% |
| Vitamins | |
| Vitamin C | 38% |
| Vitamin B1 | 382% |
| Vitamin B2 | 380% |
| Vitamin B3 | 56% |
| Vitamin B5 | 76% |
| Vitamin B6 | 139% |
| Folate | 451% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | 27% |
| Vitamin K | 251% |
| Other nutrients | |
| Flavonoids ⓘ | 326% |
| Saturated fat ⓘ | 62% |
| Monounsaturated fat | 95% |
| Polyunsaturated fat | 291% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Whole Unrefined Grains7 foods Avg. needs met138%Flavonoids20%
Link to this group Values per 2,000 calories
Group nutrient profile
Average Nutrient Needs Met: 138%. This % is an average of all of the nutrients listed, except cholesterol, sodium, and saturated fat are subtracted from the average.
% of RDI for 2,000 calories of this food group.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 241% |
| Protein | 159% |
| Carbohydrate | 305% |
| Minerals | |
| Calcium | 31% |
| Iron | 139% |
| Magnesium | 308% |
| Phosphorus | 270% |
| Potassium | 41% |
| Sodium ⓘ | 6% |
| Zinc | 198% |
| Copper | 314% |
| Manganese | 782% |
| Selenium | 257% |
| Vitamins | |
| Vitamin C | 4% |
| Vitamin B1 | 141% |
| Vitamin B2 | 95% |
| Vitamin B3 | 127% |
| Vitamin B5 | 136% |
| Vitamin B6 | 122% |
| Folate | 65% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | 18% |
| Vitamin K | 45% |
| Other nutrients | |
| Flavonoids ⓘ | 20% |
| Saturated fat ⓘ | 17% |
| Monounsaturated fat | 25% |
| Polyunsaturated fat | 45% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
QuinoaView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 126% |
| Protein | 152% |
| Carbohydrate | 283% |
| Minerals | |
| Calcium | 32% |
| Iron | 275% |
| Magnesium | 362% |
| Phosphorus | 313% |
| Potassium | 84% |
| Sodium ⓘ | 7% |
| Zinc | 221% |
| Copper | 487% |
| Manganese | 671% |
| Selenium | — |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 96% |
| Vitamin B2 | 193% |
| Vitamin B3 | 112% |
| Vitamin B5 | 112% |
| Vitamin B6 | 92% |
| Folate | 66% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | — |
| Vitamin K | — |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 14% |
| Monounsaturated fat | 37% |
| Polyunsaturated fat | 67% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Brown RiceView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 130% |
| Protein | 101% |
| Carbohydrate | 318% |
| Minerals | |
| Calcium | 18% |
| Iron | 42% |
| Magnesium | 250% |
| Phosphorus | 214% |
| Potassium | 16% |
| Sodium ⓘ | 6% |
| Zinc | 142% |
| Copper | 200% |
| Manganese | 906% |
| Selenium | 321% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 157% |
| Vitamin B2 | 41% |
| Vitamin B3 | 197% |
| Vitamin B5 | 103% |
| Vitamin B6 | 201% |
| Folate | 18% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | 4% |
| Vitamin K | 12% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 15% |
| Monounsaturated fat | 27% |
| Polyunsaturated fat | 31% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
RyeView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 349% |
| Protein | 192% |
| Carbohydrate | 320% |
| Minerals | |
| Calcium | 20% |
| Iron | 89% |
| Magnesium | 233% |
| Phosphorus | 319% |
| Potassium | 34% |
| Sodium ⓘ | 2% |
| Zinc | 278% |
| Copper | 299% |
| Manganese | 889% |
| Selenium | 383% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 172% |
| Vitamin B2 | 136% |
| Vitamin B3 | 182% |
| Vitamin B5 | 174% |
| Vitamin B6 | 135% |
| Folate | 90% |
| Vitamin B12 | 0% |
| Vitamin A | 1% |
| Vitamin E | 51% |
| Vitamin K | 39% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 8% |
| Monounsaturated fat | 8% |
| Polyunsaturated fat | 36% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
BuckwheatView nutrient profileFlavonoids20%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 235% |
| Protein | 160% |
| Carbohydrate | 333% |
| Minerals | |
| Calcium | 15% |
| Iron | 97% |
| Magnesium | 358% |
| Phosphorus | 217% |
| Potassium | 41% |
| Sodium ⓘ | 6% |
| Zinc | 166% |
| Copper | 353% |
| Manganese | 487% |
| Selenium | 87% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 79% |
| Vitamin B2 | 77% |
| Vitamin B3 | 146% |
| Vitamin B5 | 156% |
| Vitamin B6 | 129% |
| Folate | 76% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | 13% |
| Vitamin K | 46% |
| Other nutrients | |
| Flavonoids ⓘ | 20% |
| Saturated fat ⓘ | 13% |
| Monounsaturated fat | 18% |
| Polyunsaturated fat | 22% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Whole WheatView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 434% |
| Protein | 161% |
| Carbohydrate | 344% |
| Minerals | |
| Calcium | 24% |
| Iron | 129% |
| Magnesium | 249% |
| Phosphorus | 138% |
| Potassium | 35% |
| Sodium ⓘ | 8% |
| Zinc | 172% |
| Copper | 201% |
| Manganese | 815% |
| Selenium | 26% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 125% |
| Vitamin B2 | 61% |
| Vitamin B3 | 172% |
| Vitamin B5 | 166% |
| Vitamin B6 | 154% |
| Folate | 108% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | 2% |
| Vitamin K | 13% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 5% |
| Monounsaturated fat | 3% |
| Polyunsaturated fat | 13% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
OatsView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 216% |
| Protein | 179% |
| Carbohydrate | 264% |
| Minerals | |
| Calcium | 25% |
| Iron | 120% |
| Magnesium | 246% |
| Phosphorus | 345% |
| Potassium | 38% |
| Sodium ⓘ | 2% |
| Zinc | 194% |
| Copper | 194% |
| Manganese | 1032% |
| Selenium | 468% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 317% |
| Vitamin B2 | 58% |
| Vitamin B3 | 29% |
| Vitamin B5 | 127% |
| Vitamin B6 | 49% |
| Folate | 32% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | 21% |
| Vitamin K | 113% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 23% |
| Monounsaturated fat | 46% |
| Polyunsaturated fat | 65% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
AmaranthView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 199% |
| Protein | 168% |
| Carbohydrate | 272% |
| Minerals | |
| Calcium | 82% |
| Iron | 225% |
| Magnesium | 459% |
| Phosphorus | 348% |
| Potassium | 42% |
| Sodium ⓘ | 7% |
| Zinc | 213% |
| Copper | 462% |
| Manganese | 671% |
| Selenium | — |
| Vitamins | |
| Vitamin C | 30% |
| Vitamin B1 | 39% |
| Vitamin B2 | 101% |
| Vitamin B3 | 49% |
| Vitamin B5 | 112% |
| Vitamin B6 | 92% |
| Folate | 66% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | — |
| Vitamin K | — |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 40% |
| Monounsaturated fat | 35% |
| Polyunsaturated fat | 83% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Second Class
Fish7 foods Avg. needs met197%Flavonoids0%
Link to this group Values per 2,000 calories
Group nutrient profile
Average Nutrient Needs Met: 197%. This % is an average of all of the nutrients listed, except cholesterol, sodium, and saturated fat are subtracted from the average.
% of RDI for 2,000 calories of this food group.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 745% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 45% |
| Iron | 100% |
| Magnesium | 180% |
| Phosphorus | 504% |
| Potassium | 101% |
| Sodium ⓘ | 155% |
| Zinc | 207% |
| Copper | 0% |
| Manganese | 388% |
| Selenium | 1173% |
| Vitamins | |
| Vitamin C | 21% |
| Vitamin B1 | 175% |
| Vitamin B2 | 116% |
| Vitamin B3 | 426% |
| Vitamin B5 | 168% |
| Vitamin B6 | 235% |
| Folate | 52% |
| Vitamin B12 | 1247% |
| Vitamin A | 81% |
| Vitamin E | 173% |
| Vitamin K | 15% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 56% |
| Monounsaturated fat | 101% |
| Polyunsaturated fat | 82% |
| Cholesterol ⓘ | 529% |
— Data unavailable. Zero is shown as 0%.
Salmon, wild, cookedView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 550% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 6% |
| Iron | 28% |
| Magnesium | 93% |
| Phosphorus | 365% |
| Potassium | 74% |
| Sodium ⓘ | 41% |
| Zinc | 59% |
| Copper | 69% |
| Manganese | 10% |
| Selenium | 636% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 181% |
| Vitamin B2 | 144% |
| Vitamin B3 | 441% |
| Vitamin B5 | 130% |
| Vitamin B6 | 156% |
| Folate | 12% |
| Vitamin B12 | 2238% |
| Vitamin A | 83% |
| Vitamin E | — |
| Vitamin K | — |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 80% |
| Monounsaturated fat | 221% |
| Polyunsaturated fat | 120% |
| Cholesterol ⓘ | 269% |
— Data unavailable. Zero is shown as 0%.
Tuna, cannedView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 802% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 22% |
| Iron | 84% |
| Magnesium | 166% |
| Phosphorus | 484% |
| Potassium | 79% |
| Sodium ⓘ | 393% |
| Zinc | 94% |
| Copper | 68% |
| Manganese | 16% |
| Selenium | 1866% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 11% |
| Vitamin B2 | 63% |
| Vitamin B3 | 647% |
| Vitamin B5 | 39% |
| Vitamin B6 | 261% |
| Folate | 8% |
| Vitamin B12 | 762% |
| Vitamin A | 13% |
| Vitamin E | 89% |
| Vitamin K | 43% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 56% |
| Monounsaturated fat | 55% |
| Polyunsaturated fat | 93% |
| Cholesterol ⓘ | 219% |
— Data unavailable. Zero is shown as 0%.
Catfish, farmed, cookedView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 535% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 12% |
| Iron | 60% |
| Magnesium | 110% |
| Phosphorus | 461% |
| Potassium | 90% |
| Sodium ⓘ | 70% |
| Zinc | 173% |
| Copper | 178% |
| Manganese | 15% |
| Selenium | 347% |
| Vitamins | |
| Vitamin C | 14% |
| Vitamin B1 | 502% |
| Vitamin B2 | 87% |
| Vitamin B3 | 236% |
| Vitamin B5 | 162% |
| Vitamin B6 | 165% |
| Folate | 23% |
| Vitamin B12 | 1535% |
| Vitamin A | 28% |
| Vitamin E | — |
| Vitamin K | — |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 106% |
| Monounsaturated fat | 246% |
| Polyunsaturated fat | 98% |
| Cholesterol ⓘ | 281% |
— Data unavailable. Zero is shown as 0%.
Sea Bass, cookedView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 829% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 21% |
| Iron | 33% |
| Magnesium | 276% |
| Phosphorus | 571% |
| Potassium | 113% |
| Sodium ⓘ | 94% |
| Zinc | 105% |
| Copper | 43% |
| Manganese | 18% |
| Selenium | 1372% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 191% |
| Vitamin B2 | 220% |
| Vitamin B3 | 219% |
| Vitamin B5 | 281% |
| Vitamin B6 | 571% |
| Folate | 24% |
| Vitamin B12 | 202% |
| Vitamin A | 147% |
| Vitamin E | — |
| Vitamin K | — |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 48% |
| Monounsaturated fat | 40% |
| Polyunsaturated fat | 83% |
| Cholesterol ⓘ | 285% |
— Data unavailable. Zero is shown as 0%.
Yellowtail, cookedView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 690% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 31% |
| Iron | 37% |
| Magnesium | 131% |
| Phosphorus | 307% |
| Potassium | 122% |
| Sodium ⓘ | 36% |
| Zinc | 90% |
| Copper | 69% |
| Manganese | 11% |
| Selenium | 910% |
| Vitamins | |
| Vitamin C | 41% |
| Vitamin B1 | 170% |
| Vitamin B2 | 50% |
| Vitamin B3 | 666% |
| Vitamin B5 | 146% |
| Vitamin B6 | 152% |
| Folate | 11% |
| Vitamin B12 | 557% |
| Vitamin A | 47% |
| Vitamin E | — |
| Vitamin K | — |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | — |
| Monounsaturated fat | — |
| Polyunsaturated fat | — |
| Cholesterol ⓘ | 253% |
— Data unavailable. Zero is shown as 0%.
Crayfish, wild, cookedView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 889% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 146% |
| Iron | 112% |
| Magnesium | 260% |
| Phosphorus | 941% |
| Potassium | 154% |
| Sodium ⓘ | 153% |
| Zinc | 537% |
| Copper | 1856% |
| Manganese | 707% |
| Selenium | 1627% |
| Vitamins | |
| Vitamin C | 29% |
| Vitamin B1 | 111% |
| Vitamin B2 | 188% |
| Vitamin B3 | 397% |
| Vitamin B5 | 283% |
| Vitamin B6 | 143% |
| Folate | 268% |
| Vitamin B12 | 2185% |
| Vitamin A | 52% |
| Vitamin E | 244% |
| Vitamin K | 3% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 20% |
| Monounsaturated fat | 27% |
| Polyunsaturated fat | 48% |
| Cholesterol ⓘ | 1081% |
— Data unavailable. Zero is shown as 0%.
Shrimp, cookedView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 918% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 79% |
| Iron | 347% |
| Magnesium | 222% |
| Phosphorus | 395% |
| Potassium | 78% |
| Sodium ⓘ | 302% |
| Zinc | 394% |
| Copper | 433% |
| Manganese | 38% |
| Selenium | 1455% |
| Vitamins | |
| Vitamin C | 59% |
| Vitamin B1 | 57% |
| Vitamin B2 | 59% |
| Vitamin B3 | 374% |
| Vitamin B5 | 137% |
| Vitamin B6 | 197% |
| Folate | 20% |
| Vitamin B12 | 1254% |
| Vitamin A | 196% |
| Vitamin E | 186% |
| Vitamin K | 0% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 26% |
| Monounsaturated fat | 18% |
| Polyunsaturated fat | 48% |
| Cholesterol ⓘ | 1313% |
— Data unavailable. Zero is shown as 0%.
Low-fat Dairy7 foods Avg. needs met127%Flavonoids0%
Link to this group Values per 2,000 calories
Group nutrient profile
Average Nutrient Needs Met: 127%. This % is an average of all of the nutrients listed, except cholesterol, sodium, and saturated fat are subtracted from the average.
% of RDI for 2,000 calories of this food group.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 505% |
| Carbohydrate | 116% |
| Minerals | |
| Calcium | 449% |
| Iron | 20% |
| Magnesium | 103% |
| Phosphorus | 688% |
| Potassium | 81% |
| Sodium ⓘ | 290% |
| Zinc | 241% |
| Copper | 60% |
| Manganese | 13% |
| Selenium | 241% |
| Vitamins | |
| Vitamin C | 19% |
| Vitamin B1 | 80% |
| Vitamin B2 | 402% |
| Vitamin B3 | 22% |
| Vitamin B5 | 172% |
| Vitamin B6 | 101% |
| Folate | 75% |
| Vitamin B12 | 537% |
| Vitamin A | 176% |
| Vitamin E | 5% |
| Vitamin K | 5% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 134% |
| Monounsaturated fat | 60% |
| Polyunsaturated fat | 8% |
| Cholesterol ⓘ | 61% |
— Data unavailable. Zero is shown as 0%.
Yogurt, plain, skimView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 445% |
| Carbohydrate | 211% |
| Minerals | |
| Calcium | 711% |
| Iron | 18% |
| Magnesium | 219% |
| Phosphorus | 801% |
| Potassium | 194% |
| Sodium ⓘ | 183% |
| Zinc | 433% |
| Copper | 60% |
| Manganese | 10% |
| Selenium | 234% |
| Vitamins | |
| Vitamin C | 43% |
| Vitamin B1 | 156% |
| Vitamin B2 | 760% |
| Vitamin B3 | 32% |
| Vitamin B5 | 458% |
| Vitamin B6 | 146% |
| Folate | 107% |
| Vitamin B12 | 908% |
| Vitamin A | 10% |
| Vitamin E | 0% |
| Vitamin K | 8% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 19% |
| Monounsaturated fat | 8% |
| Polyunsaturated fat | 1% |
| Cholesterol ⓘ | 24% |
— Data unavailable. Zero is shown as 0%.
Cottage Cheese, nonfatView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 883% |
| Carbohydrate | 33% |
| Minerals | |
| Calcium | 75% |
| Iron | 30% |
| Magnesium | 30% |
| Phosphorus | 350% |
| Potassium | 16% |
| Sodium ⓘ | 20% |
| Zinc | 138% |
| Copper | 73% |
| Manganese | 4% |
| Selenium | 462% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 53% |
| Vitamin B2 | 304% |
| Vitamin B3 | 26% |
| Vitamin B5 | 77% |
| Vitamin B6 | 148% |
| Folate | 88% |
| Vitamin B12 | 814% |
| Vitamin A | 30% |
| Vitamin E | 0% |
| Vitamin K | 0% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 29% |
| Monounsaturated fat | 12% |
| Polyunsaturated fat | 2% |
| Cholesterol ⓘ | 55% |
— Data unavailable. Zero is shown as 0%.
Cream Cheese, nonfatView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 653% |
| Carbohydrate | 93% |
| Minerals | |
| Calcium | 385% |
| Iron | 21% |
| Magnesium | 94% |
| Phosphorus | 1292% |
| Potassium | 72% |
| Sodium ⓘ | 757% |
| Zinc | 229% |
| Copper | 116% |
| Manganese | 58% |
| Selenium | 186% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 95% |
| Vitamin B2 | 326% |
| Vitamin B3 | 24% |
| Vitamin B5 | 81% |
| Vitamin B6 | 80% |
| Folate | 193% |
| Vitamin B12 | 477% |
| Vitamin A | 830% |
| Vitamin E | 1% |
| Vitamin K | 2% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 84% |
| Monounsaturated fat | 31% |
| Polyunsaturated fat | 7% |
| Cholesterol ⓘ | 56% |
— Data unavailable. Zero is shown as 0%.
Frozen YogurtView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 107% |
| Carbohydrate | 228% |
| Minerals | |
| Calcium | 175% |
| Iron | 20% |
| Magnesium | 55% |
| Phosphorus | 226% |
| Potassium | 55% |
| Sodium ⓘ | 71% |
| Zinc | 64% |
| Copper | 55% |
| Manganese | 8% |
| Selenium | 74% |
| Vitamins | |
| Vitamin C | 13% |
| Vitamin B1 | 41% |
| Vitamin B2 | 250% |
| Vitamin B3 | 25% |
| Vitamin B5 | 158% |
| Vitamin B6 | 76% |
| Folate | 18% |
| Vitamin B12 | 148% |
| Vitamin A | 103% |
| Vitamin E | 9% |
| Vitamin K | 4% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 189% |
| Monounsaturated fat | 88% |
| Polyunsaturated fat | 14% |
| Cholesterol ⓘ | 8% |
— Data unavailable. Zero is shown as 0%.
Mozzarella, low-fatView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 415% |
| Carbohydrate | 17% |
| Minerals | |
| Calcium | 616% |
| Iron | 10% |
| Magnesium | 58% |
| Phosphorus | 521% |
| Potassium | 14% |
| Sodium ⓘ | 325% |
| Zinc | 272% |
| Copper | 22% |
| Manganese | 4% |
| Selenium | 206% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 13% |
| Vitamin B2 | 217% |
| Vitamin B3 | 6% |
| Vitamin B5 | 12% |
| Vitamin B6 | 42% |
| Folate | 18% |
| Vitamin B12 | 269% |
| Vitamin A | 143% |
| Vitamin E | 7% |
| Vitamin K | 14% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 359% |
| Monounsaturated fat | 160% |
| Polyunsaturated fat | 20% |
| Cholesterol ⓘ | 168% |
— Data unavailable. Zero is shown as 0%.
Milk, nonfatView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 424% |
| Carbohydrate | 213% |
| Minerals | |
| Calcium | 703% |
| Iron | 13% |
| Magnesium | 203% |
| Phosphorus | 824% |
| Potassium | 202% |
| Sodium ⓘ | 198% |
| Zinc | 286% |
| Copper | 70% |
| Manganese | 6% |
| Selenium | 218% |
| Vitamins | |
| Vitamin C | 76% |
| Vitamin B1 | 187% |
| Vitamin B2 | 727% |
| Vitamin B3 | 36% |
| Vitamin B5 | 376% |
| Vitamin B6 | 176% |
| Folate | 71% |
| Vitamin B12 | 905% |
| Vitamin A | 16% |
| Vitamin E | 15% |
| Vitamin K | — |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 30% |
| Monounsaturated fat | 12% |
| Polyunsaturated fat | 2% |
| Cholesterol ⓘ | 38% |
— Data unavailable. Zero is shown as 0%.
Cheddar Cheese, low-fatView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 612% |
| Carbohydrate | 17% |
| Minerals | |
| Calcium | 480% |
| Iron | 27% |
| Magnesium | 60% |
| Phosphorus | 799% |
| Potassium | 16% |
| Sodium ⓘ | 472% |
| Zinc | 263% |
| Copper | 27% |
| Manganese | 4% |
| Selenium | 305% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 13% |
| Vitamin B2 | 232% |
| Vitamin B3 | 4% |
| Vitamin B5 | 42% |
| Vitamin B6 | 40% |
| Folate | 32% |
| Vitamin B12 | 236% |
| Vitamin A | 99% |
| Vitamin E | 5% |
| Vitamin K | 8% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 226% |
| Monounsaturated fat | 108% |
| Polyunsaturated fat | 14% |
| Cholesterol ⓘ | 81% |
— Data unavailable. Zero is shown as 0%.
Wild Meat and Fowl7 foods Avg. needs met124%Flavonoids0%
Link to this group Values per 2,000 calories
Group nutrient profile
Average Nutrient Needs Met: 124%. This % is an average of all of the nutrients listed, except cholesterol, sodium, and saturated fat are subtracted from the average.
% of RDI for 2,000 calories of this food group.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 565% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 14% |
| Iron | 147% |
| Magnesium | 72% |
| Phosphorus | 281% |
| Potassium | 58% |
| Sodium ⓘ | 38% |
| Zinc | 267% |
| Copper | 174% |
| Manganese | 13% |
| Selenium | 356% |
| Vitamins | |
| Vitamin C | 1% |
| Vitamin B1 | 76% |
| Vitamin B2 | 219% |
| Vitamin B3 | 433% |
| Vitamin B5 | 162% |
| Vitamin B6 | 255% |
| Folate | 11% |
| Vitamin B12 | 619% |
| Vitamin A | 22% |
| Vitamin E | 36% |
| Vitamin K | 32% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 139% |
| Monounsaturated fat | 179% |
| Polyunsaturated fat | 92% |
| Cholesterol ⓘ | 314% |
— Data unavailable. Zero is shown as 0%.
DeerView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 831% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 9% |
| Iron | 314% |
| Magnesium | 98% |
| Phosphorus | 409% |
| Potassium | 90% |
| Sodium ⓘ | 46% |
| Zinc | 435% |
| Copper | 422% |
| Manganese | 32% |
| Selenium | 297% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 207% |
| Vitamin B2 | 690% |
| Vitamin B3 | 607% |
| Vitamin B5 | — |
| Vitamin B6 | — |
| Folate | — |
| Vitamin B12 | — |
| Vitamin A | 0% |
| Vitamin E | — |
| Vitamin K | — |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 71% |
| Monounsaturated fat | 50% |
| Polyunsaturated fat | 42% |
| Cholesterol ⓘ | 473% |
— Data unavailable. Zero is shown as 0%.
Turkey, skinlessView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 750% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 29% |
| Iron | 116% |
| Magnesium | 99% |
| Phosphorus | 358% |
| Potassium | 75% |
| Sodium ⓘ | 55% |
| Zinc | 456% |
| Copper | 123% |
| Manganese | 14% |
| Selenium | 787% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 66% |
| Vitamin B2 | 195% |
| Vitamin B3 | 457% |
| Vitamin B5 | 222% |
| Vitamin B6 | 416% |
| Folate | 21% |
| Vitamin B12 | 181% |
| Vitamin A | 0% |
| Vitamin E | 26% |
| Vitamin K | 48% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 87% |
| Monounsaturated fat | 55% |
| Polyunsaturated fat | 90% |
| Cholesterol ⓘ | 298% |
— Data unavailable. Zero is shown as 0%.
ChickenView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 568% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 14% |
| Iron | 57% |
| Magnesium | 73% |
| Phosphorus | 257% |
| Potassium | 44% |
| Sodium ⓘ | 45% |
| Zinc | 139% |
| Copper | 53% |
| Manganese | 9% |
| Selenium | 395% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 49% |
| Vitamin B2 | 97% |
| Vitamin B3 | 716% |
| Vitamin B5 | 167% |
| Vitamin B6 | 360% |
| Folate | 7% |
| Vitamin B12 | 120% |
| Vitamin A | 42% |
| Vitamin E | — |
| Vitamin K | — |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 124% |
| Monounsaturated fat | 173% |
| Polyunsaturated fat | 112% |
| Cholesterol ⓘ | 252% |
— Data unavailable. Zero is shown as 0%.
Cornish Game HenView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 372% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 10% |
| Iron | 39% |
| Magnesium | 45% |
| Phosphorus | 160% |
| Potassium | 40% |
| Sodium ⓘ | 33% |
| Zinc | 143% |
| Copper | 52% |
| Manganese | 6% |
| Selenium | 217% |
| Vitamins | |
| Vitamin C | 5% |
| Vitamin B1 | 47% |
| Vitamin B2 | 139% |
| Vitamin B3 | 324% |
| Vitamin B5 | 91% |
| Vitamin B6 | 182% |
| Folate | 4% |
| Vitamin B12 | 90% |
| Vitamin A | 35% |
| Vitamin E | 18% |
| Vitamin K | 21% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 175% |
| Monounsaturated fat | 277% |
| Polyunsaturated fat | 149% |
| Cholesterol ⓘ | 336% |
— Data unavailable. Zero is shown as 0%.
DuckView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 245% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 7% |
| Iron | 89% |
| Magnesium | 31% |
| Phosphorus | 132% |
| Potassium | 26% |
| Sodium ⓘ | 23% |
| Zinc | 138% |
| Copper | 150% |
| Manganese | 6% |
| Selenium | 216% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 94% |
| Vitamin B2 | 145% |
| Vitamin B3 | 205% |
| Vitamin B5 | 130% |
| Vitamin B6 | 82% |
| Folate | 9% |
| Vitamin B12 | 74% |
| Vitamin A | 53% |
| Vitamin E | 28% |
| Vitamin K | 34% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 259% |
| Monounsaturated fat | 345% |
| Polyunsaturated fat | 116% |
| Cholesterol ⓘ | 166% |
— Data unavailable. Zero is shown as 0%.
GooseView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 359% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 9% |
| Iron | 103% |
| Magnesium | 47% |
| Phosphorus | 253% |
| Potassium | 46% |
| Sodium ⓘ | 31% |
| Zinc | 215% |
| Copper | 192% |
| Manganese | 8% |
| Selenium | 260% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 46% |
| Vitamin B2 | 193% |
| Vitamin B3 | 195% |
| Vitamin B5 | 201% |
| Vitamin B6 | 187% |
| Folate | 3% |
| Vitamin B12 | 112% |
| Vitamin A | 20% |
| Vitamin E | 76% |
| Vitamin K | 37% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 203% |
| Monounsaturated fat | 303% |
| Polyunsaturated fat | 89% |
| Cholesterol ⓘ | 199% |
— Data unavailable. Zero is shown as 0%.
RabbitView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 830% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 21% |
| Iron | 311% |
| Magnesium | 116% |
| Phosphorus | 396% |
| Potassium | 84% |
| Sodium ⓘ | 35% |
| Zinc | 344% |
| Copper | 226% |
| Manganese | — |
| Selenium | 319% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 21% |
| Vitamin B2 | 74% |
| Vitamin B3 | 528% |
| Vitamin B5 | — |
| Vitamin B6 | 302% |
| Folate | 23% |
| Vitamin B12 | 3136% |
| Vitamin A | 0% |
| Vitamin E | 32% |
| Vitamin K | 19% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 55% |
| Monounsaturated fat | 49% |
| Polyunsaturated fat | 42% |
| Cholesterol ⓘ | 474% |
— Data unavailable. Zero is shown as 0%.
Eggs1 food Avg. needs met81%Flavonoids0%
Link to this group Values per 2,000 calories
Group nutrient profile
Average Nutrient Needs Met: 81%. This % is an average of all of the nutrients listed, except cholesterol, sodium, and saturated fat are subtracted from the average.
% of RDI for 2,000 calories of this food group.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 353% |
| Carbohydrate | 11% |
| Minerals | |
| Calcium | 65% |
| Iron | 85% |
| Magnesium | 42% |
| Phosphorus | 317% |
| Potassium | 35% |
| Sodium ⓘ | 107% |
| Zinc | 169% |
| Copper | 19% |
| Manganese | 19% |
| Selenium | 723% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 77% |
| Vitamin B2 | 602% |
| Vitamin B3 | 6% |
| Vitamin B5 | 361% |
| Vitamin B6 | 120% |
| Folate | 142% |
| Vitamin B12 | 597% |
| Vitamin A | 312% |
| Vitamin E | 89% |
| Vitamin K | 4% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 190% |
| Monounsaturated fat | 237% |
| Polyunsaturated fat | 98% |
| Cholesterol ⓘ | 1824% |
— Data unavailable. Zero is shown as 0%.
Egg, hard-boiledView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 353% |
| Carbohydrate | 11% |
| Minerals | |
| Calcium | 65% |
| Iron | 85% |
| Magnesium | 42% |
| Phosphorus | 317% |
| Potassium | 35% |
| Sodium ⓘ | 107% |
| Zinc | 169% |
| Copper | 19% |
| Manganese | 19% |
| Selenium | 723% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 77% |
| Vitamin B2 | 602% |
| Vitamin B3 | 6% |
| Vitamin B5 | 361% |
| Vitamin B6 | 120% |
| Folate | 142% |
| Vitamin B12 | 597% |
| Vitamin A | 312% |
| Vitamin E | 89% |
| Vitamin K | 4% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 190% |
| Monounsaturated fat | 237% |
| Polyunsaturated fat | 98% |
| Cholesterol ⓘ | 1824% |
— Data unavailable. Zero is shown as 0%.
Red Meat7 foods Avg. needs met81%Flavonoids0%
Link to this group Values per 2,000 calories
Group nutrient profile
Average Nutrient Needs Met: 81%. This % is an average of all of the nutrients listed, except cholesterol, sodium, and saturated fat are subtracted from the average.
% of RDI for 2,000 calories of this food group.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 329% |
| Carbohydrate | 11% |
| Minerals | |
| Calcium | 11% |
| Iron | 69% |
| Magnesium | 45% |
| Phosphorus | 185% |
| Potassium | 45% |
| Sodium ⓘ | 292% |
| Zinc | 316% |
| Copper | 82% |
| Manganese | 11% |
| Selenium | 289% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 190% |
| Vitamin B2 | 154% |
| Vitamin B3 | 227% |
| Vitamin B5 | 63% |
| Vitamin B6 | 142% |
| Folate | 14% |
| Vitamin B12 | 534% |
| Vitamin A | 1% |
| Vitamin E | 12% |
| Vitamin K | 9% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 245% |
| Monounsaturated fat | 290% |
| Polyunsaturated fat | 56% |
| Cholesterol ⓘ | 186% |
— Data unavailable. Zero is shown as 0%.
Steak, beef tenderloinView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 309% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 5% |
| Iron | 102% |
| Magnesium | 43% |
| Phosphorus | 172% |
| Potassium | 42% |
| Sodium ⓘ | 22% |
| Zinc | 299% |
| Copper | 81% |
| Manganese | 5% |
| Selenium | 253% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 44% |
| Vitamin B2 | 142% |
| Vitamin B3 | 128% |
| Vitamin B5 | 30% |
| Vitamin B6 | 116% |
| Folate | 11% |
| Vitamin B12 | 615% |
| Vitamin A | 0% |
| Vitamin E | — |
| Vitamin K | — |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 275% |
| Monounsaturated fat | 291% |
| Polyunsaturated fat | 33% |
| Cholesterol ⓘ | 173% |
— Data unavailable. Zero is shown as 0%.
Pork, spareribsView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 318% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 24% |
| Iron | 52% |
| Magnesium | 39% |
| Phosphorus | 188% |
| Potassium | 34% |
| Sodium ⓘ | 31% |
| Zinc | 290% |
| Copper | 79% |
| Manganese | 4% |
| Selenium | 343% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 187% |
| Vitamin B2 | 175% |
| Vitamin B3 | 197% |
| Vitamin B5 | 76% |
| Vitamin B6 | 136% |
| Folate | 5% |
| Vitamin B12 | 227% |
| Vitamin A | 2% |
| Vitamin E | 11% |
| Vitamin K | 0% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 252% |
| Monounsaturated fat | 306% |
| Polyunsaturated fat | 74% |
| Cholesterol ⓘ | 203% |
— Data unavailable. Zero is shown as 0%.
Lamb, legView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 510% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 9% |
| Iron | 98% |
| Magnesium | 72% |
| Phosphorus | 251% |
| Potassium | 62% |
| Sodium ⓘ | 39% |
| Zinc | 518% |
| Copper | 116% |
| Manganese | 12% |
| Selenium | 475% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 81% |
| Vitamin B2 | 218% |
| Vitamin B3 | 416% |
| Vitamin B5 | 124% |
| Vitamin B6 | 109% |
| Folate | 49% |
| Vitamin B12 | 989% |
| Vitamin A | 0% |
| Vitamin E | 9% |
| Vitamin K | — |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 204% |
| Monounsaturated fat | 212% |
| Polyunsaturated fat | 42% |
| Cholesterol ⓘ | 267% |
— Data unavailable. Zero is shown as 0%.
Ground BeefView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 378% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 8% |
| Iron | 83% |
| Magnesium | 46% |
| Phosphorus | 160% |
| Potassium | 44% |
| Sodium ⓘ | 36% |
| Zinc | 479% |
| Copper | 51% |
| Manganese | 6% |
| Selenium | 277% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 32% |
| Vitamin B2 | 129% |
| Vitamin B3 | 267% |
| Vitamin B5 | 54% |
| Vitamin B6 | 142% |
| Folate | 16% |
| Vitamin B12 | 730% |
| Vitamin A | 0% |
| Vitamin E | 17% |
| Vitamin K | 9% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 247% |
| Monounsaturated fat | 275% |
| Polyunsaturated fat | 28% |
| Cholesterol ⓘ | 222% |
— Data unavailable. Zero is shown as 0%.
Hot Dog, beefView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 148% |
| Carbohydrate | 19% |
| Minerals | |
| Calcium | 8% |
| Iron | 51% |
| Magnesium | 27% |
| Phosphorus | 139% |
| Potassium | 20% |
| Sodium ⓘ | 461% |
| Zinc | 186% |
| Copper | 124% |
| Manganese | 28% |
| Selenium | 90% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 22% |
| Vitamin B2 | 81% |
| Vitamin B3 | 103% |
| Vitamin B5 | 30% |
| Vitamin B6 | 41% |
| Folate | 8% |
| Vitamin B12 | 434% |
| Vitamin A | 0% |
| Vitamin E | 8% |
| Vitamin K | 12% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 319% |
| Monounsaturated fat | 391% |
| Polyunsaturated fat | 39% |
| Cholesterol ⓘ | 107% |
— Data unavailable. Zero is shown as 0%.
Italian Sausage, porkView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 2% |
| Protein | 242% |
| Carbohydrate | 19% |
| Minerals | |
| Calcium | 12% |
| Iron | 46% |
| Magnesium | 34% |
| Phosphorus | 141% |
| Potassium | 38% |
| Sodium ⓘ | 468% |
| Zinc | 174% |
| Copper | 52% |
| Manganese | — |
| Selenium | 233% |
| Vitamins | |
| Vitamin C | 1% |
| Vitamin B1 | 329% |
| Vitamin B2 | 123% |
| Vitamin B3 | 173% |
| Vitamin B5 | — |
| Vitamin B6 | 148% |
| Folate | 7% |
| Vitamin B12 | 315% |
| Vitamin A | 8% |
| Vitamin E | 10% |
| Vitamin K | 22% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 250% |
| Monounsaturated fat | 313% |
| Polyunsaturated fat | 103% |
| Cholesterol ⓘ | 110% |
— Data unavailable. Zero is shown as 0%.
HamView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 399% |
| Carbohydrate | 36% |
| Minerals | |
| Calcium | 8% |
| Iron | 51% |
| Magnesium | 57% |
| Phosphorus | 246% |
| Potassium | 75% |
| Sodium ⓘ | 985% |
| Zinc | 269% |
| Copper | 74% |
| Manganese | — |
| Selenium | 352% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 638% |
| Vitamin B2 | 206% |
| Vitamin B3 | 308% |
| Vitamin B5 | — |
| Vitamin B6 | 299% |
| Folate | 3% |
| Vitamin B12 | 426% |
| Vitamin A | 0% |
| Vitamin E | 17% |
| Vitamin K | 0% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 171% |
| Monounsaturated fat | 245% |
| Polyunsaturated fat | 75% |
| Cholesterol ⓘ | 219% |
— Data unavailable. Zero is shown as 0%.
Third Class
Refined Grains7 foods Avg. needs met64%Flavonoids0%
Link to this group Values per 2,000 calories
Group nutrient profile
Average Nutrient Needs Met: 64%. This % is an average of all of the nutrients listed, except cholesterol, sodium, and saturated fat are subtracted from the average.
% of RDI for 2,000 calories of this food group.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 56% |
| Protein | 93% |
| Carbohydrate | 273% |
| Minerals | |
| Calcium | 27% |
| Iron | 78% |
| Magnesium | 42% |
| Phosphorus | 104% |
| Potassium | 13% |
| Sodium ⓘ | 188% |
| Zinc | 54% |
| Copper | 106% |
| Manganese | 172% |
| Selenium | 183% |
| Vitamins | |
| Vitamin C | 2% |
| Vitamin B1 | 126% |
| Vitamin B2 | 86% |
| Vitamin B3 | 110% |
| Vitamin B5 | 60% |
| Vitamin B6 | 28% |
| Folate | 18% |
| Vitamin B12 | 252% |
| Vitamin A | 216% |
| Vitamin E | 22% |
| Vitamin K | 15% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 469% |
| Monounsaturated fat | 210% |
| Polyunsaturated fat | 35% |
| Cholesterol ⓘ | 178% |
— Data unavailable. Zero is shown as 0%.
BagelView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 67% |
| Protein | 166% |
| Carbohydrate | 299% |
| Minerals | |
| Calcium | 13% |
| Iron | 55% |
| Magnesium | 68% |
| Phosphorus | 100% |
| Potassium | 16% |
| Sodium ⓘ | 259% |
| Zinc | 80% |
| Copper | 132% |
| Manganese | 218% |
| Selenium | — |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 108% |
| Vitamin B2 | 34% |
| Vitamin B3 | 91% |
| Vitamin B5 | 53% |
| Vitamin B6 | 29% |
| Folate | 40% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | — |
| Vitamin K | — |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 7% |
| Monounsaturated fat | 4% |
| Polyunsaturated fat | 27% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Cracker, saltineView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 56% |
| Protein | 94% |
| Carbohydrate | 255% |
| Minerals | |
| Calcium | 32% |
| Iron | 146% |
| Magnesium | 33% |
| Phosphorus | 67% |
| Potassium | 15% |
| Sodium ⓘ | 334% |
| Zinc | 48% |
| Copper | 155% |
| Manganese | 170% |
| Selenium | 88% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 40% |
| Vitamin B2 | 191% |
| Vitamin B3 | 175% |
| Vitamin B5 | 82% |
| Vitamin B6 | 33% |
| Folate | 251% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | 31% |
| Vitamin K | 42% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 35% |
| Monounsaturated fat | 147% |
| Polyunsaturated fat | 31% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Muffin, blueberryView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 75% |
| Protein | 86% |
| Carbohydrate | 267% |
| Minerals | |
| Calcium | 41% |
| Iron | 65% |
| Magnesium | 37% |
| Phosphorus | 203% |
| Potassium | 19% |
| Sodium ⓘ | 215% |
| Zinc | 44% |
| Copper | 59% |
| Manganese | 176% |
| Selenium | 147% |
| Vitamins | |
| Vitamin C | 11% |
| Vitamin B1 | 92% |
| Vitamin B2 | 79% |
| Vitamin B3 | 57% |
| Vitamin B5 | 48% |
| Vitamin B6 | 12% |
| Folate | 208% |
| Vitamin B12 | 174% |
| Vitamin A | 24% |
| Vitamin E | 40% |
| Vitamin K | 43% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 45% |
| Monounsaturated fat | 64% |
| Polyunsaturated fat | 97% |
| Cholesterol ⓘ | 72% |
— Data unavailable. Zero is shown as 0%.
Cookie, chocolate chipView nutrient profileFlavonoids79%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 42% |
| Protein | 49% |
| Carbohydrate | 214% |
| Minerals | |
| Calcium | 10% |
| Iron | 23% |
| Magnesium | 42% |
| Phosphorus | 64% |
| Potassium | 12% |
| Sodium ⓘ | 87% |
| Zinc | 33% |
| Copper | 98% |
| Manganese | 104% |
| Selenium | — |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 22% |
| Vitamin B2 | 23% |
| Vitamin B3 | 14% |
| Vitamin B5 | 19% |
| Vitamin B6 | 18% |
| Folate | 9% |
| Vitamin B12 | 2% |
| Vitamin A | 0% |
| Vitamin E | — |
| Vitamin K | — |
| Other nutrients | |
| Flavonoids ⓘ | 79% |
| Saturated fat ⓘ | 140% |
| Monounsaturated fat | 219% |
| Polyunsaturated fat | 53% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Bread, frenchView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 88% |
| Protein | 140% |
| Carbohydrate | 291% |
| Minerals | |
| Calcium | 55% |
| Iron | 103% |
| Magnesium | 64% |
| Phosphorus | 109% |
| Potassium | 18% |
| Sodium ⓘ | 296% |
| Zinc | 79% |
| Copper | 155% |
| Manganese | 206% |
| Selenium | 418% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 345% |
| Vitamin B2 | 218% |
| Vitamin B3 | 248% |
| Vitamin B5 | 56% |
| Vitamin B6 | 24% |
| Folate | 420% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | 15% |
| Vitamin K | 8% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 21% |
| Monounsaturated fat | 40% |
| Polyunsaturated fat | 27% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Cake, yellow with vanilla frosView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 6% |
| Protein | 41% |
| Carbohydrate | 243% |
| Minerals | |
| Calcium | 33% |
| Iron | 32% |
| Magnesium | 10% |
| Phosphorus | 110% |
| Potassium | 6% |
| Sodium ⓘ | 123% |
| Zinc | 17% |
| Copper | 20% |
| Manganese | 28% |
| Selenium | 54% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 49% |
| Vitamin B2 | 34% |
| Vitamin B3 | 19% |
| Vitamin B5 | 38% |
| Vitamin B6 | 11% |
| Folate | 54% |
| Vitamin B12 | 34% |
| Vitamin A | 15% |
| Vitamin E | — |
| Vitamin K | — |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 57% |
| Monounsaturated fat | 148% |
| Polyunsaturated fat | 148% |
| Cholesterol ⓘ | 98% |
— Data unavailable. Zero is shown as 0%.
Rice, whiteView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | — |
| Protein | 79% |
| Carbohydrate | 340% |
| Minerals | |
| Calcium | 2% |
| Iron | 125% |
| Magnesium | 40% |
| Phosphorus | 73% |
| Potassium | 9% |
| Sodium ⓘ | 0% |
| Zinc | 77% |
| Copper | 123% |
| Manganese | 305% |
| Selenium | 210% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 229% |
| Vitamin B2 | 22% |
| Vitamin B3 | 164% |
| Vitamin B5 | 122% |
| Vitamin B6 | 70% |
| Folate | 381% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | — |
| Vitamin K | — |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 4% |
| Monounsaturated fat | 4% |
| Polyunsaturated fat | 4% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Full-fat Dairy7 foods Avg. needs met40%Flavonoids0%
Link to this group Values per 2,000 calories
Group nutrient profile
Average Nutrient Needs Met: 40%. This % is an average of all of the nutrients listed, except cholesterol, sodium, and saturated fat are subtracted from the average.
% of RDI for 2,000 calories of this food group.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 148% |
| Carbohydrate | 45% |
| Minerals | |
| Calcium | 180% |
| Iron | 12% |
| Magnesium | 39% |
| Phosphorus | 213% |
| Potassium | 29% |
| Sodium ⓘ | 169% |
| Zinc | 103% |
| Copper | 14% |
| Manganese | 3% |
| Selenium | 98% |
| Vitamins | |
| Vitamin C | 2% |
| Vitamin B1 | 33% |
| Vitamin B2 | 180% |
| Vitamin B3 | 7% |
| Vitamin B5 | 70% |
| Vitamin B6 | 29% |
| Folate | 18% |
| Vitamin B12 | 252% |
| Vitamin A | 216% |
| Vitamin E | 22% |
| Vitamin K | 15% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 469% |
| Monounsaturated fat | 210% |
| Polyunsaturated fat | 35% |
| Cholesterol ⓘ | 178% |
— Data unavailable. Zero is shown as 0%.
Milk, wholeView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 233% |
| Carbohydrate | 116% |
| Minerals | |
| Calcium | 377% |
| Iron | 6% |
| Magnesium | 108% |
| Phosphorus | 433% |
| Potassium | 101% |
| Sodium ⓘ | 89% |
| Zinc | 167% |
| Copper | 41% |
| Manganese | 6% |
| Selenium | 224% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 133% |
| Vitamin B2 | 555% |
| Vitamin B3 | 25% |
| Vitamin B5 | 241% |
| Vitamin B6 | 92% |
| Folate | 42% |
| Vitamin B12 | 611% |
| Vitamin A | 133% |
| Vitamin E | 13% |
| Vitamin K | 7% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 280% |
| Monounsaturated fat | 122% |
| Polyunsaturated fat | 35% |
| Cholesterol ⓘ | 111% |
— Data unavailable. Zero is shown as 0%.
Sour CreamView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 64% |
| Carbohydrate | 31% |
| Minerals | |
| Calcium | 108% |
| Iron | 3% |
| Magnesium | 33% |
| Phosphorus | 113% |
| Potassium | 29% |
| Sodium ⓘ | 33% |
| Zinc | 32% |
| Copper | 20% |
| Manganese | 2% |
| Selenium | 37% |
| Vitamins | |
| Vitamin C | 11% |
| Vitamin B1 | 30% |
| Vitamin B2 | 127% |
| Vitamin B3 | 4% |
| Vitamin B5 | 67% |
| Vitamin B6 | 12% |
| Folate | 26% |
| Vitamin B12 | 117% |
| Vitamin A | 236% |
| Vitamin E | 37% |
| Vitamin K | 10% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 549% |
| Monounsaturated fat | 255% |
| Polyunsaturated fat | 39% |
| Cholesterol ⓘ | 137% |
— Data unavailable. Zero is shown as 0%.
Ice cream, vanillaView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 61% |
| Carbohydrate | 138% |
| Minerals | |
| Calcium | 94% |
| Iron | 15% |
| Magnesium | 29% |
| Phosphorus | 120% |
| Potassium | 27% |
| Sodium ⓘ | 33% |
| Zinc | 47% |
| Copper | 7% |
| Manganese | 2% |
| Selenium | 51% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 30% |
| Vitamin B2 | 122% |
| Vitamin B3 | 5% |
| Vitamin B5 | 74% |
| Vitamin B6 | 28% |
| Folate | 16% |
| Vitamin B12 | 131% |
| Vitamin A | 209% |
| Vitamin E | 27% |
| Vitamin K | 12% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 374% |
| Monounsaturated fat | 161% |
| Polyunsaturated fat | 29% |
| Cholesterol ⓘ | 246% |
— Data unavailable. Zero is shown as 0%.
Mozzarella cheeseView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 321% |
| Carbohydrate | 11% |
| Minerals | |
| Calcium | 337% |
| Iron | 16% |
| Magnesium | 43% |
| Phosphorus | 337% |
| Potassium | 11% |
| Sodium ⓘ | 279% |
| Zinc | 243% |
| Copper | 8% |
| Manganese | 11% |
| Selenium | 206% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 18% |
| Vitamin B2 | 172% |
| Vitamin B3 | 5% |
| Vitamin B5 | 19% |
| Vitamin B6 | 19% |
| Folate | 12% |
| Vitamin B12 | 633% |
| Vitamin A | 170% |
| Vitamin E | 8% |
| Vitamin K | 17% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 395% |
| Monounsaturated fat | 197% |
| Polyunsaturated fat | 27% |
| Cholesterol ⓘ | 176% |
— Data unavailable. Zero is shown as 0%.
American cheeseView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 257% |
| Carbohydrate | 7% |
| Minerals | |
| Calcium | 294% |
| Iron | 6% |
| Magnesium | 46% |
| Phosphorus | 391% |
| Potassium | 19% |
| Sodium ⓘ | 529% |
| Zinc | 189% |
| Copper | 9% |
| Manganese | 2% |
| Selenium | 140% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 13% |
| Vitamin B2 | 171% |
| Vitamin B3 | 3% |
| Vitamin B5 | 51% |
| Vitamin B6 | 29% |
| Folate | 11% |
| Vitamin B12 | 156% |
| Vitamin A | 194% |
| Vitamin E | 10% |
| Vitamin K | 16% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 473% |
| Monounsaturated fat | 215% |
| Polyunsaturated fat | 28% |
| Cholesterol ⓘ | 167% |
— Data unavailable. Zero is shown as 0%.
ButterView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 5% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 7% |
| Iron | 0% |
| Magnesium | 2% |
| Phosphorus | 10% |
| Potassium | 1% |
| Sodium ⓘ | 107% |
| Zinc | 3% |
| Copper | 0% |
| Manganese | 0% |
| Selenium | 5% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 1% |
| Vitamin B2 | 9% |
| Vitamin B3 | 1% |
| Vitamin B5 | 6% |
| Vitamin B6 | 1% |
| Folate | 2% |
| Vitamin B12 | 20% |
| Vitamin A | 273% |
| Vitamin E | 43% |
| Vitamin K | 22% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 645% |
| Monounsaturated fat | 264% |
| Polyunsaturated fat | 46% |
| Cholesterol ⓘ | 200% |
— Data unavailable. Zero is shown as 0%.
Cream cheeseView nutrient profileFlavonoids0%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 94% |
| Carbohydrate | 12% |
| Minerals | |
| Calcium | 46% |
| Iron | 38% |
| Magnesium | 11% |
| Phosphorus | 85% |
| Potassium | 15% |
| Sodium ⓘ | 113% |
| Zinc | 39% |
| Copper | 10% |
| Manganese | 1% |
| Selenium | 25% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 9% |
| Vitamin B2 | 103% |
| Vitamin B3 | 4% |
| Vitamin B5 | 31% |
| Vitamin B6 | 21% |
| Folate | 19% |
| Vitamin B12 | 100% |
| Vitamin A | 300% |
| Vitamin E | 11% |
| Vitamin K | 18% |
| Other nutrients | |
| Flavonoids ⓘ | 0% |
| Saturated fat ⓘ | 567% |
| Monounsaturated fat | 254% |
| Polyunsaturated fat | 39% |
| Cholesterol ⓘ | 210% |
— Data unavailable. Zero is shown as 0%.
Refined Oil and Sweets7 foods Avg. needs met37%Flavonoids90%
Link to this group Values per 2,000 calories
Group nutrient profile
Average Nutrient Needs Met: 37%. This % is an average of all of the nutrients listed, except cholesterol, sodium, and saturated fat are subtracted from the average.
% of RDI for 2,000 calories of this food group.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 6% |
| Protein | 19% |
| Carbohydrate | 194% |
| Minerals | |
| Calcium | 20% |
| Iron | 7% |
| Magnesium | 13% |
| Phosphorus | 29% |
| Potassium | 8% |
| Sodium ⓘ | 63% |
| Zinc | 12% |
| Copper | 25% |
| Manganese | 16% |
| Selenium | 15% |
| Vitamins | |
| Vitamin C | 1% |
| Vitamin B1 | 10% |
| Vitamin B2 | 32% |
| Vitamin B3 | 3% |
| Vitamin B5 | 15% |
| Vitamin B6 | 24% |
| Folate | 3% |
| Vitamin B12 | 24% |
| Vitamin A | 55% |
| Vitamin E | 75% |
| Vitamin K | 109% |
| Other nutrients | |
| Flavonoids ⓘ | 90% |
| Saturated fat ⓘ | 91% |
| Monounsaturated fat | 213% |
| Polyunsaturated fat | 210% |
| Cholesterol ⓘ | 10% |
— Data unavailable. Zero is shown as 0%.
Canola OilView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 0% |
| Carbohydrate | 0% |
| Minerals | |
| Calcium | 0% |
| Iron | 0% |
| Magnesium | 0% |
| Phosphorus | 0% |
| Potassium | 0% |
| Sodium ⓘ | 0% |
| Zinc | 0% |
| Copper | 0% |
| Manganese | 0% |
| Selenium | 0% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 0% |
| Vitamin B2 | 0% |
| Vitamin B3 | 0% |
| Vitamin B5 | 0% |
| Vitamin B6 | 0% |
| Folate | 0% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | 258% |
| Vitamin K | 307% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 72% |
| Monounsaturated fat | 600% |
| Polyunsaturated fat | 360% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
MaragarineView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 1% |
| Carbohydrate | 4% |
| Minerals | |
| Calcium | 1% |
| Iron | 2% |
| Magnesium | 1% |
| Phosphorus | 2% |
| Potassium | 1% |
| Sodium ⓘ | 124% |
| Zinc | 4% |
| Copper | 0% |
| Manganese | — |
| Selenium | 0% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 3% |
| Vitamin B2 | 0% |
| Vitamin B3 | 0% |
| Vitamin B5 | 0% |
| Vitamin B6 | 0% |
| Folate | 1% |
| Vitamin B12 | 12% |
| Vitamin A | 332% |
| Vitamin E | 118% |
| Vitamin K | 293% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 189% |
| Monounsaturated fat | 475% |
| Polyunsaturated fat | 352% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
MayonaiseView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 7% |
| Carbohydrate | 8% |
| Minerals | |
| Calcium | 5% |
| Iron | 8% |
| Magnesium | 1% |
| Phosphorus | 11% |
| Potassium | 2% |
| Sodium ⓘ | 106% |
| Zinc | 6% |
| Copper | 3% |
| Manganese | — |
| Selenium | 9% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 0% |
| Vitamin B2 | 0% |
| Vitamin B3 | 0% |
| Vitamin B5 | 12% |
| Vitamin B6 | 124% |
| Folate | 6% |
| Vitamin B12 | 30% |
| Vitamin A | 32% |
| Vitamin E | 97% |
| Vitamin K | 131% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 149% |
| Monounsaturated fat | 246% |
| Polyunsaturated fat | 640% |
| Cholesterol ⓘ | 35% |
— Data unavailable. Zero is shown as 0%.
Candy Bar, milky wayView nutrient profileFlavonoids90%
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 32% |
| Protein | 46% |
| Carbohydrate | 261% |
| Minerals | |
| Calcium | 61% |
| Iron | 20% |
| Magnesium | 52% |
| Phosphorus | 97% |
| Potassium | 24% |
| Sodium ⓘ | 76% |
| Zinc | 42% |
| Copper | 79% |
| Manganese | 62% |
| Selenium | 48% |
| Vitamins | |
| Vitamin C | 6% |
| Vitamin B1 | 15% |
| Vitamin B2 | 95% |
| Vitamin B3 | 12% |
| Vitamin B5 | 28% |
| Vitamin B6 | 18% |
| Folate | 7% |
| Vitamin B12 | 63% |
| Vitamin A | 12% |
| Vitamin E | 39% |
| Vitamin K | 20% |
| Other nutrients | |
| Flavonoids ⓘ | 90% |
| Saturated fat ⓘ | 166% |
| Monounsaturated fat | 128% |
| Polyunsaturated fat | 15% |
| Cholesterol ⓘ | 22% |
— Data unavailable. Zero is shown as 0%.
JellybeansView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 4% |
| Protein | 0% |
| Carbohydrate | 384% |
| Minerals | |
| Calcium | 2% |
| Iron | 4% |
| Magnesium | 3% |
| Phosphorus | 3% |
| Potassium | 4% |
| Sodium ⓘ | 18% |
| Zinc | 3% |
| Copper | 17% |
| Manganese | 10% |
| Selenium | 11% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 2% |
| Vitamin B2 | 5% |
| Vitamin B3 | 0% |
| Vitamin B5 | 1% |
| Vitamin B6 | 2% |
| Folate | 0% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | 0% |
| Vitamin K | 0% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 0% |
| Monounsaturated fat | 0% |
| Polyunsaturated fat | 0% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Candies, caramelsView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 0% |
| Protein | 52% |
| Carbohydrate | 310% |
| Minerals | |
| Calcium | 72% |
| Iron | 4% |
| Magnesium | 29% |
| Phosphorus | 85% |
| Potassium | 24% |
| Sodium ⓘ | 86% |
| Zinc | 29% |
| Copper | 10% |
| Manganese | 3% |
| Selenium | 17% |
| Vitamins | |
| Vitamin C | 3% |
| Vitamin B1 | 49% |
| Vitamin B2 | 122% |
| Vitamin B3 | 6% |
| Vitamin B5 | 65% |
| Vitamin B6 | 23% |
| Folate | 5% |
| Vitamin B12 | 65% |
| Vitamin A | 9% |
| Vitamin E | 16% |
| Vitamin K | 10% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 58% |
| Monounsaturated fat | 36% |
| Polyunsaturated fat | 98% |
| Cholesterol ⓘ | 12% |
— Data unavailable. Zero is shown as 0%.
MarshmallowsView nutrient profileFlavonoids—
% of RDI for 2,000 calories of this food.
| Nutrient | % of RDI |
|---|---|
| Macronutrients | |
| Fiber | 3% |
| Protein | 25% |
| Carbohydrate | 393% |
| Minerals | |
| Calcium | 2% |
| Iron | 8% |
| Magnesium | 4% |
| Phosphorus | 7% |
| Potassium | 1% |
| Sodium ⓘ | 34% |
| Zinc | 3% |
| Copper | 68% |
| Manganese | 3% |
| Selenium | 19% |
| Vitamins | |
| Vitamin C | 0% |
| Vitamin B1 | 1% |
| Vitamin B2 | 1% |
| Vitamin B3 | 4% |
| Vitamin B5 | 1% |
| Vitamin B6 | 1% |
| Folate | 2% |
| Vitamin B12 | 0% |
| Vitamin A | 0% |
| Vitamin E | 0% |
| Vitamin K | 0% |
| Other nutrients | |
| Flavonoids ⓘ | — |
| Saturated fat ⓘ | 2% |
| Monounsaturated fat | 2% |
| Polyunsaturated fat | 2% |
| Cholesterol ⓘ | 0% |
— Data unavailable. Zero is shown as 0%.
Scroll across for all 29 nutrients. Food names stay in view.
| Food group / food | Average Nutrient Needs Met ⓘ | Fiber% RDI ↗ | Protein% RDI ↗ | Carbohydrate% RDI ↗ | Calcium% RDI ↗ | Iron% RDI ↗ | Magnesium% RDI ↗ | Phosphorus% RDI ↗ | Potassium% RDI ↗ | Sodium% RDI ↗ⓘ | Zinc% RDI ↗ | Copper% RDI ↗ | Manganese% RDI ↗ | Selenium% RDI ↗ | Vitamin C% RDI ↗ | Vitamin B1% RDI ↗ | Vitamin B2% RDI ↗ | Vitamin B3% RDI ↗ | Vitamin B5% RDI ↗ | Vitamin B6% RDI ↗ | Folate% RDI ↗ | Vitamin B12% RDI ↗ | Vitamin A% RDI ↗ | Vitamin E% RDI ↗ | Vitamin K% RDI ↗ | Flavonoids% RDI ↗ⓘ | Saturated fat% RDI ↗ⓘ | Monounsaturated fat% RDI ↗ | Polyunsaturated fat% RDI ↗ | Cholesterol% RDI ↗ⓘ |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| First Class | ||||||||||||||||||||||||||||||
| 1236% | 534% | 239% | 329% | 340% | 389% | 584% | 346% | 379% | 135% | 273% | 604% | 1240% | 99% | 4699% | 367% | 589% | 282% | 323% | 919% | 739% | 0% | 3479% | 436% | 17198% | 340% | 12% | 4% | 37% | 0% | |
| Spinach, cooked | 835% | 561% | 251% | 1183% | 1725% | 2440% | 696% | 862% | 406% | 826% | 1681% | 4517% | 237% | 1136% | 751% | 1866% | 304% | 252% | 1619% | 3174% | 0% | 6509% | 1206% | 47691% | — | 16% | 3% | 50% | 0% | |
| Kale, cooked | 571% | 295% | 309% | 514% | 357% | 415% | 286% | 347% | 110% | 214% | 1238% | 1651% | 117% | 3905% | 344% | 455% | 255% | 70% | 758% | 232% | 0% | 6949% | 405% | 64841% | 935% | 17% | 10% | 74% | 0% | |
| Broccoli, raw | 612% | 361% | 300% | 276% | 239% | 398% | 555% | 395% | 129% | 301% | 320% | 686% | 267% | 6996% | 380% | 626% | 268% | 674% | 792% | 926% | 0% | 261% | 306% | 6641% | 315% | 10% | 3% | 12% | 0% | |
| Red Bell Pepper, raw | 615% | 166% | 357% | 54% | 184% | 298% | 286% | 345% | 10% | 240% | 145% | 479% | 14% | 19487% | 378% | 594% | 538% | 488% | 1722% | 346% | 0% | 1725% | 810% | 419% | 28% | 20% | 2% | 65% | 0% | |
| Onions, raw | 267% | 95% | 370% | 105% | 50% | 154% | 184% | 146% | 10% | 95% | 201% | 349% | 43% | 406% | 208% | 108% | 28% | 116% | 538% | 226% | 0% | 0% | 6% | 21% | 418% | 6% | 5% | 16% | 0% | |
| Carrots, raw | 546% | 99% | 359% | 161% | 81% | 189% | 244% | 332% | 224% | 146% | 244% | 388% | 9% | 384% | 293% | 257% | 343% | 266% | 518% | 232% | 0% | 5861% | 215% | 715% | 2% | 8% | 3% | 31% | 0% | |
| Sweetpotato, cooked | 293% | 97% | 354% | 84% | 85% | 194% | 171% | 225% | 53% | 89% | 398% | 614% | 8% | 581% | 216% | 214% | 236% | 393% | 489% | 33% | 0% | 3051% | 105% | 57% | — | 5% | 0% | 11% | 0% | |
| 305% | 440% | 81% | 380% | 88% | 69% | 193% | 106% | 200% | 12% | 99% | 295% | 521% | 37% | 2403% | 146% | 126% | 148% | 167% | 241% | 275% | 0% | 285% | 124% | 228% | 1871% | 7% | 6% | 26% | 0% | |
| Oranges | 409% | 87% | 385% | 170% | 24% | 137% | 85% | 164% | 0% | 37% | 213% | 59% | 39% | 3018% | 337% | 155% | 86% | 213% | 196% | 319% | 0% | 67% | 51% | 0% | 1067% | 3% | 4% | 6% | 0% | |
| Blackberries | 986% | 141% | 344% | 135% | 160% | 300% | 146% | 160% | 3% | 308% | 853% | 1669% | 34% | 1302% | 85% | 110% | 215% | 257% | 107% | 291% | 0% | 73% | 363% | 1023% | 1148% | 3% | 10% | 70% | 0% | |
| Strawberries | 500% | 91% | 369% | 100% | 146% | 262% | 214% | 203% | 4% | 109% | 333% | 1340% | 45% | 4900% | 136% | 125% | 172% | 156% | 226% | 375% | 0% | 9% | 121% | 153% | 5271% | 4% | 12% | 52% | 0% | |
| Cantaloupe | 212% | 107% | 369% | 53% | 69% | 228% | 126% | 334% | 63% | 132% | 268% | 134% | 43% | 2878% | 219% | 102% | 308% | 124% | 326% | 309% | 0% | 1420% | 20% | 163% | — | 14% | 1% | 26% | 0% | |
| Bananas | 234% | 53% | 395% | 11% | 32% | 196% | 71% | 171% | 1% | 42% | 195% | 337% | 41% | 261% | 63% | 149% | 107% | 150% | 634% | 112% | 0% | 10% | 15% | 12% | 43% | 11% | 3% | 9% | 0% | |
| Apples | 369% | 22% | 409% | 23% | 26% | 62% | 60% | 88% | 3% | 19% | 115% | 75% | 0% | 236% | 59% | 91% | 25% | 47% | 121% | 29% | 0% | 16% | 46% | 94% | 1826% | 5% | 1% | 11% | 0% | |
| Papaya | 369% | 68% | 387% | 123% | 28% | 165% | 37% | 280% | 10% | 45% | 91% | 31% | 56% | 4226% | 126% | 149% | 124% | 224% | 75% | 487% | 0% | 403% | 250% | 148% | — | 10% | 9% | 9% | 0% | |
| 232% | 127% | 147% | 52% | 87% | 144% | 345% | 316% | 53% | 2% | 200% | 711% | 504% | 1596% | 8% | 250% | 88% | 64% | 90% | 146% | 73% | 0% | 3% | 270% | 46% | 583% | 108% | 365% | 343% | 0% | |
| Sesame Seeds | 165% | 135% | 63% | 340% | 282% | 395% | 314% | 35% | 3% | 338% | 1583% | 477% | 36% | 0% | 251% | 78% | 113% | 3% | 212% | 85% | 0% | 0% | 6% | 0% | — | 109% | 295% | 409% | 0% | |
| Sunflower Seeds | 147% | 174% | 51% | 41% | 132% | 401% | 353% | 51% | 1% | 222% | 683% | 394% | 380% | 7% | 730% | 80% | 113% | 473% | 208% | 199% | 0% | 2% | 807% | 11% | — | 82% | 150% | 618% | 0% | |
| Pumpkin Seeds | 58% | 197% | 51% | 16% | 307% | 638% | 620% | 63% | 4% | 345% | 570% | 620% | 38% | 9% | 71% | 108% | 46% | 25% | 64% | 54% | 0% | 10% | 0% | 211% | — | 144% | 237% | 415% | 0% | |
| Pistachio Nuts | 144% | 163% | 74% | 39% | 82% | 136% | 243% | 78% | 2% | 101% | 516% | 248% | 59% | 11% | 267% | 50% | 36% | 36% | 343% | 44% | 0% | 7% | 45% | 51% | 475% | 88% | 382% | 262% | 0% | |
| Almonds | 163% | 160% | 53% | 86% | 83% | 307% | 234% | 54% | 0% | 145% | 427% | 487% | 18% | 0% | 76% | 255% | 97% | 24% | 35% | 25% | 0% | 0% | 597% | 0% | 364% | 60% | 501% | 227% | 0% | |
| Hazelnuts (filberts) | 124% | 104% | 41% | 36% | 83% | 167% | 132% | 46% | 0% | 98% | 610% | 1093% | 14% | 27% | 186% | 33% | 41% | 58% | 138% | 90% | 0% | 0% | 319% | 50% | 911% | 64% | 655% | 136% | 0% | |
| Brazil Nuts | 91% | 95% | 29% | 49% | 41% | 370% | 316% | 43% | 1% | 155% | 590% | 207% | 10626% | 3% | 171% | 10% | 6% | 11% | 24% | 17% | 0% | 0% | 116% | 0% | — | 208% | 337% | 337% | 0% | |
| 183% | 455% | 305% | 265% | 65% | 245% | 280% | 357% | 140% | 4% | 259% | 513% | 469% | 73% | 69% | 294% | 137% | 75% | 102% | 161% | 490% | 0% | 1% | 52% | 93% | 140% | 14% | 20% | 66% | 0% | |
| Lentils, sprouted cooked | — | 379% | 324% | 28% | 341% | 224% | 433% | 120% | 13% | 396% | 741% | 552% | 22% | 333% | 396% | 162% | 170% | 226% | 250% | 332% | 0% | 6% | — | — | — | 5% | 8% | 21% | 0% | |
| Black Beans, cooked | 527% | 292% | 276% | 41% | 177% | 342% | 303% | 114% | 1% | 212% | 352% | 374% | 33% | 0% | 336% | 81% | 55% | 73% | 80% | 564% | 0% | 0% | — | — | 8% | 9% | 3% | 19% | 0% | |
| Adzuki Beans, cooked | 456% | 255% | 298% | 44% | 174% | 262% | 375% | 177% | 8% | 346% | 517% | 497% | 34% | 0% | 163% | 91% | 80% | 134% | 115% | 473% | 0% | 0% | — | — | — | 3% | — | — | 0% | |
| Kidney Beans, cooked | 466% | 297% | 276% | 44% | 257% | 229% | 319% | 135% | 2% | 211% | 423% | 417% | 34% | 25% | 229% | 83% | 65% | 69% | 145% | 512% | 0% | 0% | 91% | 58% | 18% | 5% | 3% | 23% | 0% | |
| Navy Beans, cooked | 600% | 256% | 286% | 99% | 187% | 244% | 294% | 118% | 0% | 184% | 333% | 418% | 75% | — | 308% | 86% | 66% | 76% | 152% | 500% | — | 0% | 1% | 10% | — | 4% | 6% | 25% | 0% | |
| Pinto Beans, cooked | 503% | 274% | 282% | 64% | 162% | 226% | 294% | 130% | 1% | 171% | 340% | 352% | 158% | 15% | 245% | 79% | 32% | 59% | 246% | 601% | 0% | 0% | 88% | 54% | 210% | 7% | 7% | 14% | 0% | |
| Soybeans, raw | 179% | 381% | 112% | 133% | 419% | 434% | 484% | 184% | 1% | 294% | 886% | 672% | 156% | 38% | 382% | 380% | 56% | 76% | 139% | 451% | 0% | 0% | 27% | 251% | 326% | 62% | 95% | 291% | 0% | |
| 138% | 241% | 159% | 305% | 31% | 139% | 308% | 270% | 41% | 6% | 198% | 314% | 782% | 257% | 4% | 141% | 95% | 127% | 136% | 122% | 65% | 0% | 0% | 18% | 45% | 20% | 17% | 25% | 45% | 0% | |
| Quinoa | 126% | 152% | 283% | 32% | 275% | 362% | 313% | 84% | 7% | 221% | 487% | 671% | — | 0% | 96% | 193% | 112% | 112% | 92% | 66% | 0% | 0% | — | — | — | 14% | 37% | 67% | 0% | |
| Brown Rice | 130% | 101% | 318% | 18% | 42% | 250% | 214% | 16% | 6% | 142% | 200% | 906% | 321% | 0% | 157% | 41% | 197% | 103% | 201% | 18% | 0% | 0% | 4% | 12% | — | 15% | 27% | 31% | 0% | |
| Rye | 349% | 192% | 320% | 20% | 89% | 233% | 319% | 34% | 2% | 278% | 299% | 889% | 383% | 0% | 172% | 136% | 182% | 174% | 135% | 90% | 0% | 1% | 51% | 39% | — | 8% | 8% | 36% | 0% | |
| Buckwheat | 235% | 160% | 333% | 15% | 97% | 358% | 217% | 41% | 6% | 166% | 353% | 487% | 87% | 0% | 79% | 77% | 146% | 156% | 129% | 76% | 0% | 0% | 13% | 46% | 20% | 13% | 18% | 22% | 0% | |
| Whole Wheat | 434% | 161% | 344% | 24% | 129% | 249% | 138% | 35% | 8% | 172% | 201% | 815% | 26% | 0% | 125% | 61% | 172% | 166% | 154% | 108% | 0% | 0% | 2% | 13% | — | 5% | 3% | 13% | 0% | |
| Oats | 216% | 179% | 264% | 25% | 120% | 246% | 345% | 38% | 2% | 194% | 194% | 1032% | 468% | 0% | 317% | 58% | 29% | 127% | 49% | 32% | 0% | 0% | 21% | 113% | — | 23% | 46% | 65% | 0% | |
| Amaranth | 199% | 168% | 272% | 82% | 225% | 459% | 348% | 42% | 7% | 213% | 462% | 671% | — | 30% | 39% | 101% | 49% | 112% | 92% | 66% | 0% | 0% | — | — | — | 40% | 35% | 83% | 0% | |
| Second Class | ||||||||||||||||||||||||||||||
| 197% | 0% | 745% | 0% | 45% | 100% | 180% | 504% | 101% | 155% | 207% | 0% | 388% | 1173% | 21% | 175% | 116% | 426% | 168% | 235% | 52% | 1247% | 81% | 173% | 15% | 0% | 56% | 101% | 82% | 529% | |
| Salmon, wild, cooked | 0% | 550% | 0% | 6% | 28% | 93% | 365% | 74% | 41% | 59% | 69% | 10% | 636% | 0% | 181% | 144% | 441% | 130% | 156% | 12% | 2238% | 83% | — | — | 0% | 80% | 221% | 120% | 269% | |
| Tuna, canned | 0% | 802% | 0% | 22% | 84% | 166% | 484% | 79% | 393% | 94% | 68% | 16% | 1866% | 0% | 11% | 63% | 647% | 39% | 261% | 8% | 762% | 13% | 89% | 43% | 0% | 56% | 55% | 93% | 219% | |
| Catfish, farmed, cooked | 0% | 535% | 0% | 12% | 60% | 110% | 461% | 90% | 70% | 173% | 178% | 15% | 347% | 14% | 502% | 87% | 236% | 162% | 165% | 23% | 1535% | 28% | — | — | 0% | 106% | 246% | 98% | 281% | |
| Sea Bass, cooked | 0% | 829% | 0% | 21% | 33% | 276% | 571% | 113% | 94% | 105% | 43% | 18% | 1372% | 0% | 191% | 220% | 219% | 281% | 571% | 24% | 202% | 147% | — | — | 0% | 48% | 40% | 83% | 285% | |
| Yellowtail, cooked | 0% | 690% | 0% | 31% | 37% | 131% | 307% | 122% | 36% | 90% | 69% | 11% | 910% | 41% | 170% | 50% | 666% | 146% | 152% | 11% | 557% | 47% | — | — | 0% | — | — | — | 253% | |
| Crayfish, wild, cooked | 0% | 889% | 0% | 146% | 112% | 260% | 941% | 154% | 153% | 537% | 1856% | 707% | 1627% | 29% | 111% | 188% | 397% | 283% | 143% | 268% | 2185% | 52% | 244% | 3% | 0% | 20% | 27% | 48% | 1081% | |
| Shrimp, cooked | 0% | 918% | 0% | 79% | 347% | 222% | 395% | 78% | 302% | 394% | 433% | 38% | 1455% | 59% | 57% | 59% | 374% | 137% | 197% | 20% | 1254% | 196% | 186% | 0% | 0% | 26% | 18% | 48% | 1313% | |
| 127% | 0% | 505% | 116% | 449% | 20% | 103% | 688% | 81% | 290% | 241% | 60% | 13% | 241% | 19% | 80% | 402% | 22% | 172% | 101% | 75% | 537% | 176% | 5% | 5% | 0% | 134% | 60% | 8% | 61% | |
| Yogurt, plain, skim | 0% | 445% | 211% | 711% | 18% | 219% | 801% | 194% | 183% | 433% | 60% | 10% | 234% | 43% | 156% | 760% | 32% | 458% | 146% | 107% | 908% | 10% | 0% | 8% | 0% | 19% | 8% | 1% | 24% | |
| Cottage Cheese, nonfat | 0% | 883% | 33% | 75% | 30% | 30% | 350% | 16% | 20% | 138% | 73% | 4% | 462% | 0% | 53% | 304% | 26% | 77% | 148% | 88% | 814% | 30% | 0% | 0% | 0% | 29% | 12% | 2% | 55% | |
| Cream Cheese, nonfat | 0% | 653% | 93% | 385% | 21% | 94% | 1292% | 72% | 757% | 229% | 116% | 58% | 186% | 0% | 95% | 326% | 24% | 81% | 80% | 193% | 477% | 830% | 1% | 2% | 0% | 84% | 31% | 7% | 56% | |
| Frozen Yogurt | 0% | 107% | 228% | 175% | 20% | 55% | 226% | 55% | 71% | 64% | 55% | 8% | 74% | 13% | 41% | 250% | 25% | 158% | 76% | 18% | 148% | 103% | 9% | 4% | 0% | 189% | 88% | 14% | 8% | |
| Mozzarella, low-fat | 0% | 415% | 17% | 616% | 10% | 58% | 521% | 14% | 325% | 272% | 22% | 4% | 206% | 0% | 13% | 217% | 6% | 12% | 42% | 18% | 269% | 143% | 7% | 14% | 0% | 359% | 160% | 20% | 168% | |
| Milk, nonfat | 0% | 424% | 213% | 703% | 13% | 203% | 824% | 202% | 198% | 286% | 70% | 6% | 218% | 76% | 187% | 727% | 36% | 376% | 176% | 71% | 905% | 16% | 15% | — | 0% | 30% | 12% | 2% | 38% | |
| Cheddar Cheese, low-fat | 0% | 612% | 17% | 480% | 27% | 60% | 799% | 16% | 472% | 263% | 27% | 4% | 305% | 0% | 13% | 232% | 4% | 42% | 40% | 32% | 236% | 99% | 5% | 8% | 0% | 226% | 108% | 14% | 81% | |
| 124% | 0% | 565% | 0% | 14% | 147% | 72% | 281% | 58% | 38% | 267% | 174% | 13% | 356% | 1% | 76% | 219% | 433% | 162% | 255% | 11% | 619% | 22% | 36% | 32% | 0% | 139% | 179% | 92% | 314% | |
| Deer | 0% | 831% | 0% | 9% | 314% | 98% | 409% | 90% | 46% | 435% | 422% | 32% | 297% | 0% | 207% | 690% | 607% | — | — | — | — | 0% | — | — | 0% | 71% | 50% | 42% | 473% | |
| Turkey, skinless | 0% | 750% | 0% | 29% | 116% | 99% | 358% | 75% | 55% | 456% | 123% | 14% | 787% | 0% | 66% | 195% | 457% | 222% | 416% | 21% | 181% | 0% | 26% | 48% | 0% | 87% | 55% | 90% | 298% | |
| Chicken | 0% | 568% | 0% | 14% | 57% | 73% | 257% | 44% | 45% | 139% | 53% | 9% | 395% | 0% | 49% | 97% | 716% | 167% | 360% | 7% | 120% | 42% | — | — | 0% | 124% | 173% | 112% | 252% | |
| Cornish Game Hen | 0% | 372% | 0% | 10% | 39% | 45% | 160% | 40% | 33% | 143% | 52% | 6% | 217% | 5% | 47% | 139% | 324% | 91% | 182% | 4% | 90% | 35% | 18% | 21% | 0% | 175% | 277% | 149% | 336% | |
| Duck | 0% | 245% | 0% | 7% | 89% | 31% | 132% | 26% | 23% | 138% | 150% | 6% | 216% | 0% | 94% | 145% | 205% | 130% | 82% | 9% | 74% | 53% | 28% | 34% | 0% | 259% | 345% | 116% | 166% | |
| Goose | 0% | 359% | 0% | 9% | 103% | 47% | 253% | 46% | 31% | 215% | 192% | 8% | 260% | 0% | 46% | 193% | 195% | 201% | 187% | 3% | 112% | 20% | 76% | 37% | 0% | 203% | 303% | 89% | 199% | |
| Rabbit | 0% | 830% | 0% | 21% | 311% | 116% | 396% | 84% | 35% | 344% | 226% | — | 319% | 0% | 21% | 74% | 528% | — | 302% | 23% | 3136% | 0% | 32% | 19% | 0% | 55% | 49% | 42% | 474% | |
| 81% | 0% | 353% | 11% | 65% | 85% | 42% | 317% | 35% | 107% | 169% | 19% | 19% | 723% | 0% | 77% | 602% | 6% | 361% | 120% | 142% | 597% | 312% | 89% | 4% | 0% | 190% | 237% | 98% | 1824% | |
| Egg, hard-boiled | 0% | 353% | 11% | 65% | 85% | 42% | 317% | 35% | 107% | 169% | 19% | 19% | 723% | 0% | 77% | 602% | 6% | 361% | 120% | 142% | 597% | 312% | 89% | 4% | 0% | 190% | 237% | 98% | 1824% | |
| 81% | 0% | 329% | 11% | 11% | 69% | 45% | 185% | 45% | 292% | 316% | 82% | 11% | 289% | 0% | 190% | 154% | 227% | 63% | 142% | 14% | 534% | 1% | 12% | 9% | 0% | 245% | 290% | 56% | 186% | |
| Steak, beef tenderloin | 0% | 309% | 0% | 5% | 102% | 43% | 172% | 42% | 22% | 299% | 81% | 5% | 253% | 0% | 44% | 142% | 128% | 30% | 116% | 11% | 615% | 0% | — | — | 0% | 275% | 291% | 33% | 173% | |
| Pork, spareribs | 0% | 318% | 0% | 24% | 52% | 39% | 188% | 34% | 31% | 290% | 79% | 4% | 343% | 0% | 187% | 175% | 197% | 76% | 136% | 5% | 227% | 2% | 11% | 0% | 0% | 252% | 306% | 74% | 203% | |
| Lamb, leg | 0% | 510% | 0% | 9% | 98% | 72% | 251% | 62% | 39% | 518% | 116% | 12% | 475% | 0% | 81% | 218% | 416% | 124% | 109% | 49% | 989% | 0% | 9% | — | 0% | 204% | 212% | 42% | 267% | |
| Ground Beef | 0% | 378% | 0% | 8% | 83% | 46% | 160% | 44% | 36% | 479% | 51% | 6% | 277% | 0% | 32% | 129% | 267% | 54% | 142% | 16% | 730% | 0% | 17% | 9% | 0% | 247% | 275% | 28% | 222% | |
| Hot Dog, beef | 0% | 148% | 19% | 8% | 51% | 27% | 139% | 20% | 461% | 186% | 124% | 28% | 90% | 0% | 22% | 81% | 103% | 30% | 41% | 8% | 434% | 0% | 8% | 12% | 0% | 319% | 391% | 39% | 107% | |
| Italian Sausage, pork | 2% | 242% | 19% | 12% | 46% | 34% | 141% | 38% | 468% | 174% | 52% | — | 233% | 1% | 329% | 123% | 173% | — | 148% | 7% | 315% | 8% | 10% | 22% | 0% | 250% | 313% | 103% | 110% | |
| Ham | 0% | 399% | 36% | 8% | 51% | 57% | 246% | 75% | 985% | 269% | 74% | — | 352% | 0% | 638% | 206% | 308% | — | 299% | 3% | 426% | 0% | 17% | 0% | 0% | 171% | 245% | 75% | 219% | |
| Third Class | ||||||||||||||||||||||||||||||
| 64% | 56% | 93% | 273% | 27% | 78% | 42% | 104% | 13% | 188% | 54% | 106% | 172% | 183% | 2% | 126% | 86% | 110% | 60% | 28% | 18% | 252% | 216% | 22% | 15% | 0% | 469% | 210% | 35% | 178% | |
| Bagel | 67% | 166% | 299% | 13% | 55% | 68% | 100% | 16% | 259% | 80% | 132% | 218% | — | 0% | 108% | 34% | 91% | 53% | 29% | 40% | 0% | 0% | — | — | — | 7% | 4% | 27% | 0% | |
| Cracker, saltine | 56% | 94% | 255% | 32% | 146% | 33% | 67% | 15% | 334% | 48% | 155% | 170% | 88% | 0% | 40% | 191% | 175% | 82% | 33% | 251% | 0% | 0% | 31% | 42% | — | 35% | 147% | 31% | 0% | |
| Muffin, blueberry | 75% | 86% | 267% | 41% | 65% | 37% | 203% | 19% | 215% | 44% | 59% | 176% | 147% | 11% | 92% | 79% | 57% | 48% | 12% | 208% | 174% | 24% | 40% | 43% | — | 45% | 64% | 97% | 72% | |
| Cookie, chocolate chip | 42% | 49% | 214% | 10% | 23% | 42% | 64% | 12% | 87% | 33% | 98% | 104% | — | 0% | 22% | 23% | 14% | 19% | 18% | 9% | 2% | 0% | — | — | 79% | 140% | 219% | 53% | 0% | |
| Bread, french | 88% | 140% | 291% | 55% | 103% | 64% | 109% | 18% | 296% | 79% | 155% | 206% | 418% | 0% | 345% | 218% | 248% | 56% | 24% | 420% | 0% | 0% | 15% | 8% | — | 21% | 40% | 27% | 0% | |
| Cake, yellow with vanilla fros | 6% | 41% | 243% | 33% | 32% | 10% | 110% | 6% | 123% | 17% | 20% | 28% | 54% | 0% | 49% | 34% | 19% | 38% | 11% | 54% | 34% | 15% | — | — | — | 57% | 148% | 148% | 98% | |
| Rice, white | — | 79% | 340% | 2% | 125% | 40% | 73% | 9% | 0% | 77% | 123% | 305% | 210% | 0% | 229% | 22% | 164% | 122% | 70% | 381% | 0% | 0% | — | — | — | 4% | 4% | 4% | 0% | |
| 40% | 0% | 148% | 45% | 180% | 12% | 39% | 213% | 29% | 169% | 103% | 14% | 3% | 98% | 2% | 33% | 180% | 7% | 70% | 29% | 18% | 252% | 216% | 22% | 15% | 0% | 469% | 210% | 35% | 178% | |
| Milk, whole | 0% | 233% | 116% | 377% | 6% | 108% | 433% | 101% | 89% | 167% | 41% | 6% | 224% | 0% | 133% | 555% | 25% | 241% | 92% | 42% | 611% | 133% | 13% | 7% | 0% | 280% | 122% | 35% | 111% | |
| Sour Cream | 0% | 64% | 31% | 108% | 3% | 33% | 113% | 29% | 33% | 32% | 20% | 2% | 37% | 11% | 30% | 127% | 4% | 67% | 12% | 26% | 117% | 236% | 37% | 10% | 0% | 549% | 255% | 39% | 137% | |
| Ice cream, vanilla | 0% | 61% | 138% | 94% | 15% | 29% | 120% | 27% | 33% | 47% | 7% | 2% | 51% | 0% | 30% | 122% | 5% | 74% | 28% | 16% | 131% | 209% | 27% | 12% | 0% | 374% | 161% | 29% | 246% | |
| Mozzarella cheese | 0% | 321% | 11% | 337% | 16% | 43% | 337% | 11% | 279% | 243% | 8% | 11% | 206% | 0% | 18% | 172% | 5% | 19% | 19% | 12% | 633% | 170% | 8% | 17% | 0% | 395% | 197% | 27% | 176% | |
| American cheese | 0% | 257% | 7% | 294% | 6% | 46% | 391% | 19% | 529% | 189% | 9% | 2% | 140% | 0% | 13% | 171% | 3% | 51% | 29% | 11% | 156% | 194% | 10% | 16% | 0% | 473% | 215% | 28% | 167% | |
| Butter | 0% | 5% | 0% | 7% | 0% | 2% | 10% | 1% | 107% | 3% | 0% | 0% | 5% | 0% | 1% | 9% | 1% | 6% | 1% | 2% | 20% | 273% | 43% | 22% | 0% | 645% | 264% | 46% | 200% | |
| Cream cheese | 0% | 94% | 12% | 46% | 38% | 11% | 85% | 15% | 113% | 39% | 10% | 1% | 25% | 0% | 9% | 103% | 4% | 31% | 21% | 19% | 100% | 300% | 11% | 18% | 0% | 567% | 254% | 39% | 210% | |
| 37% | 6% | 19% | 194% | 20% | 7% | 13% | 29% | 8% | 63% | 12% | 25% | 16% | 15% | 1% | 10% | 32% | 3% | 15% | 24% | 3% | 24% | 55% | 75% | 109% | 90% | 91% | 213% | 210% | 10% | |
| Canola Oil | 0% | 0% | 0% | 0% | 0% | 0% | 0% | 0% | 0% | 0% | 0% | 0% | 0% | 0% | 0% | 0% | 0% | 0% | 0% | 0% | 0% | 0% | 258% | 307% | — | 72% | 600% | 360% | 0% | |
| Maragarine | 0% | 1% | 4% | 1% | 2% | 1% | 2% | 1% | 124% | 4% | 0% | — | 0% | 0% | 3% | 0% | 0% | 0% | 0% | 1% | 12% | 332% | 118% | 293% | — | 189% | 475% | 352% | 0% | |
| Mayonaise | 0% | 7% | 8% | 5% | 8% | 1% | 11% | 2% | 106% | 6% | 3% | — | 9% | 0% | 0% | 0% | 0% | 12% | 124% | 6% | 30% | 32% | 97% | 131% | — | 149% | 246% | 640% | 35% | |
| Candy Bar, milky way | 32% | 46% | 261% | 61% | 20% | 52% | 97% | 24% | 76% | 42% | 79% | 62% | 48% | 6% | 15% | 95% | 12% | 28% | 18% | 7% | 63% | 12% | 39% | 20% | 90% | 166% | 128% | 15% | 22% | |
| Jellybeans | 4% | 0% | 384% | 2% | 4% | 3% | 3% | 4% | 18% | 3% | 17% | 10% | 11% | 0% | 2% | 5% | 0% | 1% | 2% | 0% | 0% | 0% | 0% | 0% | — | 0% | 0% | 0% | 0% | |
| Candies, caramels | 0% | 52% | 310% | 72% | 4% | 29% | 85% | 24% | 86% | 29% | 10% | 3% | 17% | 3% | 49% | 122% | 6% | 65% | 23% | 5% | 65% | 9% | 16% | 10% | — | 58% | 36% | 98% | 12% | |
| Marshmallows | 3% | 25% | 393% | 2% | 8% | 4% | 7% | 1% | 34% | 3% | 68% | 3% | 19% | 0% | 1% | 1% | 4% | 1% | 1% | 2% | 0% | 0% | 0% | 0% | — | 2% | 2% | 2% | 0% | |
No foods or groups match. Try another name, or .
% of RDI at 2,000 calories — Data unavailable 0% Reported zero
Understand the numbers
Notes behind the chart
The chart’s original explanations, available by tap.
View referencesSodium
Since lesser amounts of sodium are healthier, this number is subtracted from the Nutrient Needs Met average instead of added.
Flavonoids
Flavonoids are a class of phytochemicals. Although there are many other beneficial plant chemicals, only Flavonoids are presented here because their data is most complete. See the References page for further details.
Saturated fat
Since lesser amounts of saturated fat are healthier, this number is subtracted from the Nutrient Needs Met average instead of added.
Cholesterol
Since lesser amounts of cholesterol are healthier, this number is subtracted from the Nutrient Needs Met average instead of added.