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%Iron389%
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 profileIron1725%
% 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 profileIron357%
% 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 profileIron239%
% 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 profileIron184%
% 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 profileIron50%
% 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 profileIron81%
% 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 profileIron85%
% 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%Iron69%
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 profileIron24%
% 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 profileIron160%
% 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 profileIron146%
% 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 profileIron69%
% 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 profileIron32%
% 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 profileIron26%
% 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 profileIron28%
% 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%Iron144%
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 profileIron282%
% 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 profileIron132%
% 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 profileIron307%
% 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 profileIron82%
% 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 profileIron83%
% 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 profileIron83%
% 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 profileIron41%
% 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%Iron245%
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 profileIron341%
% 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 profileIron177%
% 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 profileIron174%
% 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 profileIron257%
% 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 profileIron187%
% 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 profileIron162%
% 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 profileIron419%
% 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%Iron139%
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 profileIron275%
% 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 profileIron42%
% 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 profileIron89%
% 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 profileIron97%
% 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 profileIron129%
% 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 profileIron120%
% 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 profileIron225%
% 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%Iron100%
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 profileIron28%
% 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 profileIron84%
% 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 profileIron60%
% 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 profileIron33%
% 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 profileIron37%
% 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 profileIron112%
% 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 profileIron347%
% 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%Iron20%
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 profileIron18%
% 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 profileIron30%
% 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 profileIron21%
% 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 profileIron20%
% 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 profileIron10%
% 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 profileIron13%
% 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 profileIron27%
% 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%Iron147%
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 profileIron314%
% 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 profileIron116%
% 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 profileIron57%
% 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 profileIron39%
% 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 profileIron89%
% 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 profileIron103%
% 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 profileIron311%
% 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%Iron85%
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 profileIron85%
% 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%Iron69%
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 profileIron102%
% 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 profileIron52%
% 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 profileIron98%
% 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 profileIron83%
% 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 profileIron51%
% 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 profileIron46%
% 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 profileIron51%
% 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%Iron78%
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 profileIron55%
% 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 profileIron146%
% 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 profileIron65%
% 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 profileIron23%
% 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 profileIron103%
% 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 profileIron32%
% 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 profileIron125%
% 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%Iron12%
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 profileIron6%
% 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 profileIron3%
% 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 profileIron15%
% 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 profileIron16%
% 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 profileIron6%
% 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 profileIron0%
% 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 profileIron38%
% 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%Iron7%
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 profileIron0%
% 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 profileIron2%
% 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 profileIron8%
% 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 profileIron20%
% 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 profileIron4%
% 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 profileIron4%
% 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 profileIron8%
% 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.