*List sorted by Vitamin C (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.
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
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%
Deer0%831%0%9%314%98%409%90%46%435%422%32%297%0%207%690%607%----0%--0%71%50%42%473%
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%
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%
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%
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%
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%
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%