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.
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85 foods · 29 nutrients
1ChickenWild Meat and FowlView nutrient profileVitamin B3716%
% 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%.
2Yellowtail, cookedFishView nutrient profileVitamin B3666%
% 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%.
3Tuna, cannedFishView nutrient profileVitamin B3647%
% 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%.
4DeerWild Meat and FowlView nutrient profileVitamin B3607%
% 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%.
5Red Bell Pepper, rawVegetablesView nutrient profileVitamin B3538%
% 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%.
6RabbitWild Meat and FowlView nutrient profileVitamin B3528%
% 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%.
7Turkey, skinlessWild Meat and FowlView nutrient profileVitamin B3457%
% 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%.
8Salmon, wild, cookedFishView nutrient profileVitamin B3441%
% 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%.
9Lamb, legRed MeatView nutrient profileVitamin B3416%
% 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%.
10Crayfish, wild, cookedFishView nutrient profileVitamin B3397%
% 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%.
11Shrimp, cookedFishView nutrient profileVitamin B3374%
% 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%.
12Carrots, rawVegetablesView nutrient profileVitamin B3343%
% 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%.
13Cornish Game HenWild Meat and FowlView nutrient profileVitamin B3324%
% 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%.
14CantaloupeFresh FruitView nutrient profileVitamin B3308%
% 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%.
15HamRed MeatView nutrient profileVitamin B3308%
% 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%.
16Spinach, cookedVegetablesView nutrient profileVitamin B3304%
% 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%.
17Broccoli, rawVegetablesView nutrient profileVitamin B3268%
% 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%.
18Ground BeefRed MeatView nutrient profileVitamin B3267%
% 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%.
19Kale, cookedVegetablesView nutrient profileVitamin B3255%
% 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%.
20Bread, frenchRefined GrainsView nutrient profileVitamin B3248%
% 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%.
21Sweetpotato, cookedVegetablesView nutrient profileVitamin B3236%
% 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%.
22Catfish, farmed, cookedFishView nutrient profileVitamin B3236%
% 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%.
23Sea Bass, cookedFishView nutrient profileVitamin B3219%
% 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%.
24BlackberriesFresh FruitView nutrient profileVitamin B3215%
% 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%.
25DuckWild Meat and FowlView nutrient profileVitamin B3205%
% 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%.
26Pork, spareribsRed MeatView nutrient profileVitamin B3197%
% 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%.
27Brown RiceWhole Unrefined GrainsView nutrient profileVitamin B3197%
% 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%.
28GooseWild Meat and FowlView nutrient profileVitamin B3195%
% 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%.
29RyeWhole Unrefined GrainsView nutrient profileVitamin B3182%
% 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%.
30Cracker, saltineRefined GrainsView nutrient profileVitamin B3175%
% 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%.
31Italian Sausage, porkRed MeatView nutrient profileVitamin B3173%
% 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%.
32StrawberriesFresh FruitView nutrient profileVitamin B3172%
% 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%.
33Whole WheatWhole Unrefined GrainsView nutrient profileVitamin B3172%
% 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%.
34Lentils, sprouted cookedBeans and LegumesView nutrient profileVitamin B3170%
% 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%.
35Rice, whiteRefined GrainsView nutrient profileVitamin B3164%
% 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%.
36BuckwheatWhole Unrefined GrainsView nutrient profileVitamin B3146%
% 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%.
37Steak, beef tenderloinRed MeatView nutrient profileVitamin B3128%
% 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%.
38PapayaFresh FruitView nutrient profileVitamin B3124%
% 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%.
39Sunflower SeedsNuts and SeedsView nutrient profileVitamin B3113%
% 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%.
40Sesame SeedsNuts and SeedsView nutrient profileVitamin B3113%
% 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%.
41QuinoaWhole Unrefined GrainsView nutrient profileVitamin B3112%
% 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%.
42BananasFresh FruitView nutrient profileVitamin B3107%
% 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%.
43Hot Dog, beefRed MeatView nutrient profileVitamin B3103%
% 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%.
44AlmondsNuts and SeedsView nutrient profileVitamin B397%
% 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%.
45BagelRefined GrainsView nutrient profileVitamin B391%
% 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%.
46OrangesFresh FruitView nutrient profileVitamin B386%
% 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%.
47Adzuki Beans, cookedBeans and LegumesView nutrient profileVitamin B380%
% 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%.
48Navy Beans, cookedBeans and LegumesView nutrient profileVitamin B366%
% 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%.
49Kidney Beans, cookedBeans and LegumesView nutrient profileVitamin B365%
% 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%.
50Muffin, blueberryRefined GrainsView nutrient profileVitamin B357%
% 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%.
51Soybeans, rawBeans and LegumesView nutrient profileVitamin B356%
% 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%.
52Black Beans, cookedBeans and LegumesView nutrient profileVitamin B355%
% 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%.
53AmaranthWhole Unrefined GrainsView nutrient profileVitamin B349%
% 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%.
54Pumpkin SeedsNuts and SeedsView nutrient profileVitamin B346%
% 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%.
55Hazelnuts (filberts)Nuts and SeedsView nutrient profileVitamin B341%
% 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%.
56Milk, nonfatLow-fat DairyView nutrient profileVitamin B336%
% 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%.
57Pistachio NutsNuts and SeedsView nutrient profileVitamin B336%
% 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%.
58Pinto Beans, cookedBeans and LegumesView nutrient profileVitamin B332%
% 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%.
59Yogurt, plain, skimLow-fat DairyView nutrient profileVitamin B332%
% 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%.
60OatsWhole Unrefined GrainsView nutrient profileVitamin B329%
% 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%.
61Onions, rawVegetablesView nutrient profileVitamin B328%
% 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%.
62Cottage Cheese, nonfatLow-fat DairyView nutrient profileVitamin B326%
% 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%.
63ApplesFresh FruitView nutrient profileVitamin B325%
% 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%.
64Milk, wholeFull-fat DairyView nutrient profileVitamin B325%
% 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%.
65Frozen YogurtLow-fat DairyView nutrient profileVitamin B325%
% 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%.
66Cream Cheese, nonfatLow-fat DairyView nutrient profileVitamin B324%
% 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%.
67Cake, yellow with vanilla frosRefined GrainsView nutrient profileVitamin B319%
% 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%.
68Cookie, chocolate chipRefined GrainsView nutrient profileVitamin B314%
% 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%.
69Candy Bar, milky wayRefined Oil and SweetsView nutrient profileVitamin B312%
% 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%.
70Egg, hard-boiledEggsView nutrient profileVitamin B36%
% 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%.
71Candies, caramelsRefined Oil and SweetsView nutrient profileVitamin B36%
% 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%.
72Mozzarella, low-fatLow-fat DairyView nutrient profileVitamin B36%
% 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%.
73Brazil NutsNuts and SeedsView nutrient profileVitamin B36%
% 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%.
74Ice cream, vanillaFull-fat DairyView nutrient profileVitamin B35%
% 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%.
75Mozzarella cheeseFull-fat DairyView nutrient profileVitamin B35%
% 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%.
76Cheddar Cheese, low-fatLow-fat DairyView nutrient profileVitamin B34%
% 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%.
77Sour CreamFull-fat DairyView nutrient profileVitamin B34%
% 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%.
78Cream cheeseFull-fat DairyView nutrient profileVitamin B34%
% 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%.
79MarshmallowsRefined Oil and SweetsView nutrient profileVitamin B34%
% 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%.
80American cheeseFull-fat DairyView nutrient profileVitamin B33%
% 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%.
81ButterFull-fat DairyView nutrient profileVitamin B31%
% 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%.
82Canola OilRefined Oil and SweetsView nutrient profileVitamin B30%
% 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%.
83MaragarineRefined Oil and SweetsView nutrient profileVitamin B30%
% 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%.
84MayonaiseRefined Oil and SweetsView nutrient profileVitamin B30%
% 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%.
85JellybeansRefined Oil and SweetsView nutrient profileVitamin B30%
% 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%.
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 ↗ⓘ |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| Sesame SeedsNuts and Seeds | 165% | 135% | 63% | 340% | 282% | 395% | 314% | 35% | 3% | 338% | 1583% | 477% | 36% | 0% | 251% | 78% | 113% | 3% | 212% | 85% | 0% | 0% | 6% | 0% | — | 109% | 295% | 409% | 0% |
| QuinoaWhole Unrefined Grains | 126% | 152% | 283% | 32% | 275% | 362% | 313% | 84% | 7% | 221% | 487% | 671% | — | 0% | 96% | 193% | 112% | 112% | 92% | 66% | 0% | 0% | — | — | — | 14% | 37% | 67% | 0% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
| 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% |
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% of RDI at 2,000 calories — Data unavailable 0% Reported zero
Understand the numbers
Notes behind the chart
The chart’s original explanations, available by tap.
View referencesSodium
Since lesser amounts of sodium are healthier, this number is subtracted from the Nutrient Needs Met average instead of added.
Flavonoids
Flavonoids are a class of phytochemicals. Although there are many other beneficial plant chemicals, only Flavonoids are presented here because their data is most complete. See the References page for further details.
Saturated fat
Since lesser amounts of saturated fat are healthier, this number is subtracted from the Nutrient Needs Met average instead of added.
Cholesterol
Since lesser amounts of cholesterol are healthier, this number is subtracted from the Nutrient Needs Met average instead of added.