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
1Spinach, cookedVegetablesView 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%.
2Soybeans, rawBeans and LegumesView 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%.
3Kale, cookedVegetablesView 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%.
4Shrimp, cookedFishView 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%.
5Lentils, sprouted cookedBeans and LegumesView 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%.
6DeerWild Meat and FowlView 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%.
7RabbitWild Meat and FowlView 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%.
8Pumpkin SeedsNuts and 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%.
9Sesame SeedsNuts and 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%.
10QuinoaWhole Unrefined GrainsView 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%.
11Kidney Beans, cookedBeans and LegumesView 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%.
12Broccoli, rawVegetablesView 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%.
13AmaranthWhole Unrefined GrainsView 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%.
14Navy Beans, cookedBeans and LegumesView 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%.
15Red Bell Pepper, rawVegetablesView 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%.
16Black Beans, cookedBeans and LegumesView 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%.
17Adzuki Beans, cookedBeans and LegumesView 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%.
18Pinto Beans, cookedBeans and LegumesView 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%.
19BlackberriesFresh FruitView 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%.
20StrawberriesFresh FruitView 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%.
21Cracker, saltineRefined GrainsView 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%.
22Sunflower SeedsNuts and 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%.
23Whole WheatWhole Unrefined GrainsView 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%.
24Rice, whiteRefined GrainsView 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%.
25OatsWhole Unrefined GrainsView 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%.
26Turkey, skinlessWild Meat and FowlView 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%.
27Crayfish, wild, cookedFishView 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%.
28GooseWild Meat and FowlView 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%.
29Bread, frenchRefined GrainsView 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%.
30Steak, beef tenderloinRed MeatView 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%.
31Lamb, legRed MeatView 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%.
32BuckwheatWhole Unrefined GrainsView 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%.
33RyeWhole Unrefined GrainsView 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%.
34DuckWild Meat and FowlView 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%.
35Egg, hard-boiledEggsView 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%.
36Sweetpotato, cookedVegetablesView 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%.
37Tuna, cannedFishView 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%.
38Ground BeefRed MeatView 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%.
39AlmondsNuts and SeedsView 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%.
40Hazelnuts (filberts)Nuts and SeedsView 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%.
41Pistachio NutsNuts and SeedsView 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%.
42Carrots, rawVegetablesView 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%.
43CantaloupeFresh FruitView 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%.
44Muffin, blueberryRefined GrainsView 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%.
45Catfish, farmed, cookedFishView 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%.
46ChickenWild Meat and FowlView 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%.
47BagelRefined GrainsView 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%.
48Pork, spareribsRed MeatView 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%.
49HamRed MeatView 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%.
50Hot Dog, beefRed MeatView 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%.
51Onions, rawVegetablesView 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%.
52Italian Sausage, porkRed MeatView 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%.
53Brown RiceWhole Unrefined GrainsView 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%.
54Brazil NutsNuts and SeedsView 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%.
55Cornish Game HenWild Meat and FowlView 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%.
56Cream cheeseFull-fat DairyView 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%.
57Yellowtail, cookedFishView 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%.
58Sea Bass, cookedFishView 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%.
59BananasFresh FruitView 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%.
60Cake, yellow with vanilla frosRefined GrainsView 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%.
61Cottage Cheese, nonfatLow-fat DairyView 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%.
62PapayaFresh FruitView 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%.
63Salmon, wild, cookedFishView 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%.
64Cheddar Cheese, low-fatLow-fat DairyView 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%.
65ApplesFresh FruitView 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%.
66OrangesFresh FruitView 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%.
67Cookie, chocolate chipRefined GrainsView 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%.
68Cream Cheese, nonfatLow-fat DairyView 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%.
69Frozen YogurtLow-fat DairyView 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%.
70Candy Bar, milky wayRefined Oil and SweetsView 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%.
71Yogurt, plain, skimLow-fat DairyView 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%.
72Mozzarella cheeseFull-fat DairyView 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%.
73Ice cream, vanillaFull-fat DairyView 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%.
74Milk, nonfatLow-fat DairyView 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%.
75Mozzarella, low-fatLow-fat DairyView 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%.
76MarshmallowsRefined Oil and SweetsView 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%.
77MayonaiseRefined Oil and SweetsView 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%.
78American cheeseFull-fat DairyView 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%.
79Milk, wholeFull-fat DairyView 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%.
80JellybeansRefined Oil and SweetsView 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%.
81Candies, caramelsRefined Oil and SweetsView 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%.
82Sour CreamFull-fat DairyView 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%.
83MaragarineRefined Oil and SweetsView 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%.
84ButterFull-fat DairyView 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%.
85Canola OilRefined Oil and SweetsView 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%.
Scroll across for all 29 nutrients. Food names stay in view.
| Food | 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 ↗ⓘ |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Spinach, cookedVegetables | 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% |
| Soybeans, rawBeans and Legumes | 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% |
| Kale, cookedVegetables | 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% |
| Shrimp, cookedFish | 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% |
| Lentils, sprouted cookedBeans and Legumes | — | 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% |
| DeerWild Meat and Fowl | 0% | 831% | 0% | 9% | 314% | 98% | 409% | 90% | 46% | 435% | 422% | 32% | 297% | 0% | 207% | 690% | 607% | — | — | — | — | 0% | — | — | 0% | 71% | 50% | 42% | 473% |
| RabbitWild Meat and Fowl | 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% |
| Pumpkin SeedsNuts and 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% |
| Sesame SeedsNuts and 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% |
| QuinoaWhole Unrefined Grains | 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% |
| Kidney Beans, cookedBeans and Legumes | 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% |
| Broccoli, rawVegetables | 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% |
| AmaranthWhole Unrefined Grains | 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% |
| Navy Beans, cookedBeans and Legumes | 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% |
| Red Bell Pepper, rawVegetables | 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% |
| Black Beans, cookedBeans and Legumes | 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, cookedBeans and Legumes | 456% | 255% | 298% | 44% | 174% | 262% | 375% | 177% | 8% | 346% | 517% | 497% | 34% | 0% | 163% | 91% | 80% | 134% | 115% | 473% | 0% | 0% | — | — | — | 3% | — | — | 0% |
| Pinto Beans, cookedBeans and Legumes | 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% |
| BlackberriesFresh Fruit | 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% |
| StrawberriesFresh Fruit | 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% |
| Cracker, saltineRefined Grains | 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% |
| Sunflower SeedsNuts and 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% |
| Whole WheatWhole Unrefined Grains | 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% |
| Rice, whiteRefined Grains | — | 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% |
| OatsWhole Unrefined Grains | 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% |
| Turkey, skinlessWild Meat and Fowl | 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% |
| Crayfish, wild, cookedFish | 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% |
| GooseWild Meat and Fowl | 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% |
| Bread, frenchRefined Grains | 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% |
| Steak, beef tenderloinRed Meat | 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% |
| Lamb, legRed Meat | 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% |
| BuckwheatWhole Unrefined Grains | 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% |
| RyeWhole Unrefined Grains | 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% |
| DuckWild Meat and Fowl | 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% |
| Egg, hard-boiledEggs | 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% |
| Sweetpotato, cookedVegetables | 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% |
| Tuna, cannedFish | 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% |
| Ground BeefRed Meat | 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% |
| AlmondsNuts and Seeds | 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)Nuts and Seeds | 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% |
| Pistachio NutsNuts and Seeds | 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% |
| Carrots, rawVegetables | 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% |
| CantaloupeFresh Fruit | 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% |
| Muffin, blueberryRefined Grains | 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% |
| Catfish, farmed, cookedFish | 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% |
| ChickenWild Meat and Fowl | 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% |
| BagelRefined Grains | 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% |
| Pork, spareribsRed Meat | 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% |
| HamRed Meat | 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% |
| Hot Dog, beefRed Meat | 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% |
| Onions, rawVegetables | 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% |
| Italian Sausage, porkRed Meat | 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% |
| Brown RiceWhole Unrefined Grains | 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% |
| Brazil NutsNuts and Seeds | 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% |
| Cornish Game HenWild Meat and Fowl | 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% |
| Cream cheeseFull-fat Dairy | 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% |
| Yellowtail, cookedFish | 0% | 690% | 0% | 31% | 37% | 131% | 307% | 122% | 36% | 90% | 69% | 11% | 910% | 41% | 170% | 50% | 666% | 146% | 152% | 11% | 557% | 47% | — | — | 0% | — | — | — | 253% |
| Sea Bass, cookedFish | 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% |
| BananasFresh Fruit | 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% |
| Cake, yellow with vanilla frosRefined Grains | 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% |
| Cottage Cheese, nonfatLow-fat Dairy | 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% |
| PapayaFresh Fruit | 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% |
| Salmon, wild, cookedFish | 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% |
| Cheddar Cheese, low-fatLow-fat Dairy | 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% |
| ApplesFresh Fruit | 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% |
| OrangesFresh Fruit | 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% |
| Cookie, chocolate chipRefined Grains | 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% |
| Cream Cheese, nonfatLow-fat Dairy | 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 YogurtLow-fat Dairy | 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% |
| Candy Bar, milky wayRefined Oil and Sweets | 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% |
| Yogurt, plain, skimLow-fat Dairy | 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% |
| Mozzarella cheeseFull-fat Dairy | 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% |
| Ice cream, vanillaFull-fat Dairy | 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% |
| Milk, nonfatLow-fat Dairy | 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% |
| Mozzarella, low-fatLow-fat Dairy | 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% |
| MarshmallowsRefined Oil and Sweets | 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% |
| MayonaiseRefined Oil and Sweets | 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% |
| American cheeseFull-fat Dairy | 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% |
| Milk, wholeFull-fat Dairy | 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% |
| JellybeansRefined Oil and Sweets | 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, caramelsRefined Oil and Sweets | 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% |
| Sour CreamFull-fat Dairy | 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% |
| MaragarineRefined Oil and Sweets | 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% |
| ButterFull-fat Dairy | 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% |
| Canola OilRefined Oil and Sweets | 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% |
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% 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.