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 profileManganese4517%
% 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%.
2BlackberriesFresh FruitView nutrient profileManganese1669%
% 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%.
3Kale, cookedVegetablesView nutrient profileManganese1651%
% 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%.
4StrawberriesFresh FruitView nutrient profileManganese1340%
% 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%.
5Hazelnuts (filberts)Nuts and SeedsView nutrient profileManganese1093%
% 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%.
6OatsWhole Unrefined GrainsView nutrient profileManganese1032%
% 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%.
7Brown RiceWhole Unrefined GrainsView nutrient profileManganese906%
% 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%.
8RyeWhole Unrefined GrainsView nutrient profileManganese889%
% 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%.
9Whole WheatWhole Unrefined GrainsView nutrient profileManganese815%
% 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%.
10Crayfish, wild, cookedFishView nutrient profileManganese707%
% 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%.
11Broccoli, rawVegetablesView nutrient profileManganese686%
% 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%.
12Soybeans, rawBeans and LegumesView nutrient profileManganese672%
% 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%.
13AmaranthWhole Unrefined GrainsView nutrient profileManganese671%
% 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%.
14QuinoaWhole Unrefined GrainsView nutrient profileManganese671%
% 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%.
15Pumpkin SeedsNuts and SeedsView nutrient profileManganese620%
% 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%.
16Sweetpotato, cookedVegetablesView nutrient profileManganese614%
% 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%.
17Lentils, sprouted cookedBeans and LegumesView nutrient profileManganese552%
% 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%.
18Adzuki Beans, cookedBeans and LegumesView nutrient profileManganese497%
% 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%.
19AlmondsNuts and SeedsView nutrient profileManganese487%
% 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%.
20BuckwheatWhole Unrefined GrainsView nutrient profileManganese487%
% 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%.
21Red Bell Pepper, rawVegetablesView nutrient profileManganese479%
% 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%.
22Sesame SeedsNuts and SeedsView nutrient profileManganese477%
% 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%.
23Navy Beans, cookedBeans and LegumesView nutrient profileManganese418%
% 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%.
24Kidney Beans, cookedBeans and LegumesView nutrient profileManganese417%
% 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%.
25Sunflower SeedsNuts and SeedsView nutrient profileManganese394%
% 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%.
26Carrots, rawVegetablesView nutrient profileManganese388%
% 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%.
27Black Beans, cookedBeans and LegumesView nutrient profileManganese374%
% 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%.
28Pinto Beans, cookedBeans and LegumesView nutrient profileManganese352%
% 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%.
29Onions, rawVegetablesView nutrient profileManganese349%
% 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%.
30BananasFresh FruitView nutrient profileManganese337%
% 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%.
31Rice, whiteRefined GrainsView nutrient profileManganese305%
% 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%.
32Pistachio NutsNuts and SeedsView nutrient profileManganese248%
% 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%.
33BagelRefined GrainsView nutrient profileManganese218%
% 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%.
34Brazil NutsNuts and SeedsView nutrient profileManganese207%
% 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%.
35Bread, frenchRefined GrainsView nutrient profileManganese206%
% 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%.
36Muffin, blueberryRefined GrainsView nutrient profileManganese176%
% 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%.
37Cracker, saltineRefined GrainsView nutrient profileManganese170%
% 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%.
38CantaloupeFresh FruitView nutrient profileManganese134%
% 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%.
39Cookie, chocolate chipRefined GrainsView nutrient profileManganese104%
% 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%.
40ApplesFresh FruitView nutrient profileManganese75%
% 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%.
41Candy Bar, milky wayRefined Oil and SweetsView nutrient profileManganese62%
% 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%.
42OrangesFresh FruitView nutrient profileManganese59%
% 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%.
43Cream Cheese, nonfatLow-fat DairyView nutrient profileManganese58%
% 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%.
44Shrimp, cookedFishView nutrient profileManganese38%
% 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%.
45DeerWild Meat and FowlView nutrient profileManganese32%
% 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%.
46PapayaFresh FruitView nutrient profileManganese31%
% 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%.
47Cake, yellow with vanilla frosRefined GrainsView nutrient profileManganese28%
% 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%.
48Hot Dog, beefRed MeatView nutrient profileManganese28%
% 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%.
49Egg, hard-boiledEggsView nutrient profileManganese19%
% 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%.
50Sea Bass, cookedFishView nutrient profileManganese18%
% 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%.
51Tuna, cannedFishView nutrient profileManganese16%
% 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%.
52Catfish, farmed, cookedFishView nutrient profileManganese15%
% 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%.
53Turkey, skinlessWild Meat and FowlView nutrient profileManganese14%
% 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%.
54Lamb, legRed MeatView nutrient profileManganese12%
% 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%.
55Mozzarella cheeseFull-fat DairyView nutrient profileManganese11%
% 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%.
56Yellowtail, cookedFishView nutrient profileManganese11%
% 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%.
57JellybeansRefined Oil and SweetsView nutrient profileManganese10%
% 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%.
58Salmon, wild, cookedFishView nutrient profileManganese10%
% 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%.
59Yogurt, plain, skimLow-fat DairyView nutrient profileManganese10%
% 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%.
60ChickenWild Meat and FowlView nutrient profileManganese9%
% 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%.
61GooseWild Meat and FowlView nutrient profileManganese8%
% 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%.
62Frozen YogurtLow-fat DairyView nutrient profileManganese8%
% 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%.
63Milk, nonfatLow-fat DairyView nutrient profileManganese6%
% 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%.
64Milk, wholeFull-fat DairyView nutrient profileManganese6%
% 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%.
65Cornish Game HenWild Meat and FowlView nutrient profileManganese6%
% 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%.
66DuckWild Meat and FowlView nutrient profileManganese6%
% 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%.
67Ground BeefRed MeatView nutrient profileManganese6%
% 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%.
68Steak, beef tenderloinRed MeatView nutrient profileManganese5%
% 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%.
69Cottage Cheese, nonfatLow-fat DairyView nutrient profileManganese4%
% 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%.
70Cheddar Cheese, low-fatLow-fat DairyView nutrient profileManganese4%
% 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%.
71Pork, spareribsRed MeatView nutrient profileManganese4%
% 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%.
72Mozzarella, low-fatLow-fat DairyView nutrient profileManganese4%
% 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%.
73Candies, caramelsRefined Oil and SweetsView nutrient profileManganese3%
% 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%.
74MarshmallowsRefined Oil and SweetsView nutrient profileManganese3%
% 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%.
75Sour CreamFull-fat DairyView nutrient profileManganese2%
% 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%.
76Ice cream, vanillaFull-fat DairyView nutrient profileManganese2%
% 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%.
77American cheeseFull-fat DairyView nutrient profileManganese2%
% 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%.
78Cream cheeseFull-fat DairyView nutrient profileManganese1%
% 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%.
79ButterFull-fat DairyView nutrient profileManganese0%
% 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%.
80Canola OilRefined Oil and SweetsView nutrient profileManganese0%
% 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%.
81RabbitWild Meat and FowlView nutrient profileManganese—
% 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%.
82MaragarineRefined Oil and SweetsView nutrient profileManganese—
% 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%.
83MayonaiseRefined Oil and SweetsView nutrient profileManganese—
% 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%.
84Italian Sausage, porkRed MeatView nutrient profileManganese—
% 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%.
85HamRed MeatView nutrient profileManganese—
% 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%.
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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
No foods or groups match. Try another name, or .
% of RDI at 2,000 calories — Data unavailable 0% Reported zero
Understand the numbers
Notes behind the chart
The chart’s original explanations, available by tap.
View referencesSodium
Since lesser amounts of sodium are healthier, this number is subtracted from the Nutrient Needs Met average instead of added.
Flavonoids
Flavonoids are a class of phytochemicals. Although there are many other beneficial plant chemicals, only Flavonoids are presented here because their data is most complete. See the References page for further details.
Saturated fat
Since lesser amounts of saturated fat are healthier, this number is subtracted from the Nutrient Needs Met average instead of added.
Cholesterol
Since lesser amounts of cholesterol are healthier, this number is subtracted from the Nutrient Needs Met average instead of added.