*List sorted by Flavanoids (Return to Categorized Display)

Since lesser amounts of sodium are healthier, this number is subtracted from the Nutrient Needs Met average instead of added.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.Since lesser amounts of saturated fat are healthier, this number is subtracted from the Nutrient Needs Met average instead of added.Since lesser amounts of cholesterol are healthier, this number is subtracted from the Nutrient Needs Met average instead of added.
Strawberries500%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%
Apples369%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%
Blackberries986%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%
Oranges409%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%
Kale, cooked571%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%
Hazelnuts (filberts)124%104%41%36%83%167%132%46%0%98%610%1093%14%27%186%33%41%58%138%90%0%0%319%50%911%64%655%136%0%
Pistachio Nuts144%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%
Onions, raw267%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%
Almonds163%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%
Soybeans, raw179%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%
Broccoli, raw612%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%
Pinto Beans, cooked503%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%
Candy Bar, milky way32%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%
Cookie, chocolate chip42%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%
Bananas234%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%
Red Bell Pepper, raw615%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%
Buckwheat235%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%
Kidney Beans, cooked466%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%
Black Beans, cooked527%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%
Carrots, raw546%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%
Deer0%831%0%9%314%98%409%90%46%435%422%32%297%0%207%690%607%----0%--0%71%50%42%473%
Cream Cheese, nonfat0%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%
Milk, nonfat0%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%
Shrimp, cooked0%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%
Yogurt, plain, skim0%445%211%711%18%219%801%194%183%433%60%10%234%43%156%760%32%458%146%107%908%10%0%8%0%19%8%1%24%
Cottage Cheese, nonfat0%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%
Mozzarella, low-fat0%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%
Frozen Yogurt0%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%
Turkey, skinless0%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%
Cornish Game Hen0%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%
Duck0%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%
Mozzarella cheese0%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%
Ham0%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%
Italian Sausage, pork2%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%
Hot Dog, beef0%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%
Ground Beef0%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%
Lamb, leg0%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%
Pork, spareribs0%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%
Rabbit0%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%
Goose0%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%
Cheddar Cheese, low-fat0%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%
Crayfish, wild, cooked0%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%
Steak, beef tenderloin0%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%
Egg, hard-boiled0%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%
Cream cheese0%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%
Butter0%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%
American cheese0%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%
Ice cream, vanilla0%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%
Sour Cream0%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%
Chicken0%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%
Milk, whole0%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%
Yellowtail, cooked0%690%0%31%37%131%307%122%36%90%69%11%910%41%170%50%666%146%152%11%557%47%--0%---253%
Sea Bass, cooked0%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%
Catfish, farmed, cooked0%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%
Tuna, canned0%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%
Salmon, wild, cooked0%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%
Bagel67%166%299%13%55%68%100%16%259%80%132%218%-0%108%34%91%53%29%40%0%0%---7%4%27%0%
Cake, yellow with vanilla fros6%41%243%33%32%10%110%6%123%17%20%28%54%0%49%34%19%38%11%54%34%15%---57%148%148%98%
Rice, white-79%340%2%125%40%73%9%0%77%123%305%210%0%229%22%164%122%70%381%0%0%---4%4%4%0%
Jellybeans4%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%
Mayonaise0%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%
Maragarine0%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%
Canola Oil0%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%
Bread, french88%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%
Marshmallows3%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%
Candies, caramels0%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%
Muffin, blueberry75%86%267%41%65%37%203%19%215%44%59%176%147%11%92%79%57%48%12%208%174%24%40%43%-45%64%97%72%
Cracker, saltine56%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%
Sweetpotato, cooked293%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%
Papaya369%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%
Sesame Seeds165%135%63%340%282%395%314%35%3%338%1583%477%36%0%251%78%113%3%212%85%0%0%6%0%-109%295%409%0%
Sunflower Seeds147%174%51%41%132%401%353%51%1%222%683%394%380%7%730%80%113%473%208%199%0%2%807%11%-82%150%618%0%
Pumpkin Seeds58%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%
Brazil Nuts91%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%
Lentils, sprouted cooked-379%324%28%341%224%433%120%13%396%741%552%22%333%396%162%170%226%250%332%0%6%---5%8%21%0%
Adzuki Beans, cooked456%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, cooked600%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%
Quinoa126%152%283%32%275%362%313%84%7%221%487%671%-0%96%193%112%112%92%66%0%0%---14%37%67%0%
Brown Rice130%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%
Rye349%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%
Oats216%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%
Amaranth199%168%272%82%225%459%348%42%7%213%462%671%-30%39%101%49%112%92%66%0%0%---40%35%83%0%
Cantaloupe212%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%
Whole Wheat434%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%
Spinach, cooked835%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%