Food Nutrient Profiles (USDA) - Free Download
Nutritional profiles for 110 common foods from the USDA Food Composition Database, including macronutrients, vitamins, and minerals per 100g serving. Contains 110 records. Download in Excel, CSV, PDF formats.
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💡 Key Takeaways
- Contains 110 records / 8 fields
- Available for free download in Excel, CSV, and PDF formats
- Data sourced from: https://github.com/food-nutrients/food-nutrients
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Showing 110
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| Name | Usda Id | Calories Per 100g | Fat Mg | Protein Mg | Carbohydrates Mg | Serving G | Nutrients |
|---|---|---|---|---|---|---|---|
| Beef liver | 13326 | 1.91 | 53000 | 291000 | 51000 | 100 | Calcium: 60; Iron: 65; Potassium: 3520; Magnesium: 210; Phosphorus: 4970; Sodium: 790; Zinc: 53; Copper: 143; Manganese: 4; Selenium: 0.36; Vitamin C: 19; Vitamin B12: 0.71; Vitamin B1: 2; Vitamin B2:… |
| Chicken liver | 05027 | 1.67 | 65000 | 245000 | 9000 | 100 | Calcium: 110; Iron: 116; Potassium: 2630; Magnesium: 250; Phosphorus: 4050; Sodium: 760; Zinc: 40; Copper: 5; Manganese: 4; Selenium: 0.82; Vitamin C: 279; Vitamin B12: 0.17; Vitamin B1: 3; Vitamin B2… |
| Cod liver oil | 04589 | 9.02 | 1000000 | 100 | Vitamin A: 300; Iodine: 4 | ||
| Tuna | 15117 | 1.86 | 81000 | 265000 | 150 | Calcium: 40; Iron: 7; Potassium: 3330; Magnesium: 340; Phosphorus: 2670; Iodine: 0.2; Sodium: 3960; Zinc: 5; Copper: 1; Selenium: 0.6; Vitamin B12: 0.02; Vitamin B2: 1; Vitamin B3: 117; Vitamin B5: 4;… | |
| Goat cheese | 01157 | 4.52 | 356000 | 305000 | 22000 | 50 | Calcium: 8950; Iron: 19; Potassium: 480; Magnesium: 540; Phosphorus: 7290; Sodium: 4230; Zinc: 16; Copper: 6; Manganese: 3; Selenium: 0.06; Vitamin B12: 0; Vitamin B1: 1; Vitamin B2: 12; Vitamin B3: 2… |
| Mackerel | 15046 | 2.62 | 178000 | 239000 | 150 | Calcium: 150; Iron: 16; Potassium: 4010; Magnesium: 970; Phosphorus: 2780; Sodium: 830; Zinc: 9; Copper: 1; Selenium: 0.52; Vitamin C: 4; Vitamin B12: 0.19; Vitamin B1: 2; Vitamin B2: 4; Vitamin B3: 6… | |
| Squid | 15175 | 1.75 | 75000 | 179000 | 78000 | 150 | Calcium: 390; Iron: 10; Potassium: 2790; Magnesium: 380; Phosphorus: 2510; Sodium: 3060; Zinc: 17; Copper: 21; Manganese: 1; Selenium: 0.52; Vitamin C: 42; Vitamin B12: 0.01; Vitamin B1: 1; Vitamin B2… |
| Feta cheese | 01019 | 2.64 | 213000 | 142000 | 41000 | 50 | Calcium: 4930; Iron: 7; Potassium: 620; Magnesium: 190; Phosphorus: 3370; Sodium: 9170; Zinc: 29; Selenium: 0.15; Vitamin B12: 0.02; Vitamin B1: 2; Vitamin B2: 8; Vitamin B3: 10; Vitamin B5: 10; Vitam… |
| Salmon | 15076 | 2.31 | 134000 | 257000 | 150 | Calcium: 280; Iron: 9; Potassium: 5050; Magnesium: 1220; Phosphorus: 3710; Sodium: 600; Iodine: 0.3; Zinc: 6; Copper: 1; Selenium: 0.47; Vitamin C: 41; Vitamin B12: 0.03; Vitamin B2: 2; Vitamin B3: 10… | |
| Salmon smoked | 15077 | 1.17 | 43000 | 183000 | 100 | Calcium: 110; Iron: 9; Potassium: 1750; Magnesium: 180; Phosphorus: 1640; Sodium: 6720; Iodine: 0.3; Zinc: 3; Copper: 2; Selenium: 0.32; Vitamin B12: 0.03; Vitamin B2: 1; Vitamin B3: 47; Vitamin B5: 9… | |
| Cow milk | 0.61 | 33000 | 32000 | 48000 | 200 | Calcium: 1130; Potassium: 1320; Magnesium: 100; Phosphorus: 840; Sodium: 430; Zinc: 4; Selenium: 0.04; Vitamin B12: 0.01; Vitamin B2: 2; Vitamin B3: 1; Vitamin B5: 4; Vitamin B9: 0.05; Choline: 143; V… | |
| Butter | 01145 | 7.17 | 811000 | 9000 | 1000 | 15 | Calcium: 240; Potassium: 240; Magnesium: 20; Phosphorus: 240; Sodium: 110; Zinc: 1; Selenium: 0.01; Vitamin B12: 0; Vitamin B5: 1; Vitamin B9: 0.03; Choline: 188; Vitamin A: 6.84; Vitamin E: 23; Vitam… |
| Trout | 15114 | 1.9 | 85000 | 266000 | 150 | Calcium: 550; Iron: 19; Potassium: 4630; Magnesium: 280; Phosphorus: 3140; Sodium: 670; Zinc: 9; Copper: 2; Manganese: 11; Selenium: 0.16; Vitamin C: 5; Vitamin B12: 0.08; Vitamin B1: 4; Vitamin B2: 4… | |
| Egg | 1.43 | 95000 | 126000 | 7000 | 56 | Calcium: 560; Iron: 18; Potassium: 1380; Magnesium: 120; Phosphorus: 1980; Molybdenum: 0.13; Iodine: 0.4; Sodium: 1420; Zinc: 13; Copper: 1; Selenium: 0.31; Vitamin B12: 0.01; Vitamin B2: 5; Vitamin B… | |
| Chicken | 1.57 | 32000 | 321000 | 150 | Calcium: 60; Iron: 5; Potassium: 3430; Magnesium: 320; Phosphorus: 2410; Sodium: 470; Zinc: 10; Selenium: 0.32; Vitamin B12: 0; Vitamin B1: 1; Vitamin B2: 2; Vitamin B3: 95; Vitamin B5: 16; Vitamin B6… | ||
| Carrot | 11124 | 0.41 | 2000 | 9000 | 96000 | 100 | Calcium: 330; Iron: 3; Potassium: 3200; Magnesium: 120; Phosphorus: 350; Sodium: 690; Zinc: 2; Manganese: 1; Selenium: 0; Vitamin C: 59; Vitamin B1: 1; Vitamin B2: 1; Vitamin B3: 10; Vitamin B5: 3; Vi… |
| Sweet potato | 11508 | 0.9 | 2000 | 20000 | 207000 | 100 | Calcium: 380; Iron: 7; Potassium: 4750; Magnesium: 270; Phosphorus: 540; Sodium: 360; Zinc: 3; Copper: 2; Manganese: 5; Selenium: 0; Vitamin C: 196; Vitamin B1: 1; Vitamin B2: 1; Vitamin B3: 15; Vitam… |
| Grapefruit | 09112 | 0.42 | 1000 | 8000 | 107000 | 100 | Calcium: 220; Iron: 1; Potassium: 1350; Magnesium: 90; Phosphorus: 180; Zinc: 1; Selenium: 0; Vitamin C: 312; Vitamin B3: 2; Vitamin B5: 3; Vitamin B6: 1; Vitamin B9: 0.13; Choline: 77; Vitamin A: 0.5… |
| Peanut butter | 16397 | 5.98 | 514000 | 222000 | 223000 | 30 | Calcium: 490; Iron: 17; Potassium: 5580; Magnesium: 1680; Phosphorus: 3350; Sodium: 170; Zinc: 25; Copper: 4; Manganese: 17; Selenium: 0.04; Vitamin B1: 2; Vitamin B2: 2; Vitamin B3: 131; Vitamin B5:… |
| Seaweed Kelp | 11445 | 0.43 | 6000 | 17000 | 96000 | 0.5 | Calcium: 1680; Iron: 29; Potassium: 890; Magnesium: 1210; Phosphorus: 420; Iodine: 360; Sodium: 2330; Zinc: 12; Copper: 1; Manganese: 2; Selenium: 0.01; Vitamin C: 30; Vitamin B1: 1; Vitamin B2: 2; Vi… |
| Brewer yeast | 3.9 | 550000 | 450000 | 30 | Chromium: 1; Vitamin B1: 153; Vitamin B2: 200; Vitamin B3: 333; Vitamin B7: 2 | ||
| Pork | 2.32 | 143000 | 242000 | 150 | Calcium: 270; Iron: 16; Potassium: 4270; Magnesium: 260; Phosphorus: 2350; Chromium: 0.1; Sodium: 880; Zinc: 42; Copper: 1; Selenium: 0.36; Vitamin C: 10; Vitamin B12: 0.01; Vitamin B1: 11; Vitamin B2… | ||
| Sunflower seeds | 5.84 | 515000 | 208000 | 200000 | 30 | Calcium: 780; Iron: 53; Potassium: 6450; Magnesium: 3250; Phosphorus: 6600; Sodium: 90; Zinc: 50; Copper: 18; Manganese: 20; Selenium: 0.53; Vitamin C: 14; Vitamin B1: 15; Vitamin B2: 4; Vitamin B3: 8… | |
| Wheat bread | 2.67 | 32000 | 107000 | 487000 | 30 | Calcium: 1330; Iron: 35; Potassium: 1770; Magnesium: 450; Phosphorus: 1490; Molybdenum: 1.1; Sodium: 5080; Zinc: 12; Copper: 2; Manganese: 12; Selenium: 0.29; Vitamin C: 2; Vitamin B1: 4; Vitamin B2:… | |
| Cashews | 5.53 | 439000 | 182000 | 302000 | 30 | Calcium: 370; Iron: 67; Potassium: 6600; Magnesium: 2920; Phosphorus: 5930; Sodium: 120; Zinc: 58; Copper: 22; Manganese: 17; Selenium: 0.2; Vitamin C: 5; Vitamin B1: 4; Vitamin B2: 1; Vitamin B3: 11;… | |
| Beans | 1.55 | 52000 | 55000 | 216000 | 100 | Calcium: 610; Iron: 20; Potassium: 3580; Magnesium: 430; Phosphorus: 1090; Molybdenum: 1.1; Sodium: 4220; Zinc: 7; Copper: 2; Manganese: 3; Selenium: 0.06; Vitamin C: 11; Vitamin B1: 1; Vitamin B3: 4;… | |
| Almonds | 5.79 | 499000 | 212000 | 216000 | 30 | Calcium: 2690; Iron: 37; Potassium: 7330; Magnesium: 2700; Phosphorus: 4810; Molybdenum: 0.18; Sodium: 10; Zinc: 31; Copper: 10; Manganese: 22; Selenium: 0.04; Vitamin B1: 2; Vitamin B2: 11; Vitamin B… | |
| Broccoli | 0.34 | 4000 | 28000 | 66000 | 100 | Calcium: 470; Iron: 7; Potassium: 3160; Magnesium: 210; Phosphorus: 660; Chromium: 0.09; Sodium: 330; Zinc: 4; Manganese: 2; Selenium: 0.03; Vitamin C: 892; Vitamin B1: 1; Vitamin B2: 1; Vitamin B3: 6… | |
| Peanuts | 5.87 | 497000 | 244000 | 213000 | 30 | Calcium: 580; Iron: 16; Potassium: 6340; Magnesium: 1780; Phosphorus: 3630; Molybdenum: 0.3; Sodium: 4100; Zinc: 28; Copper: 4; Manganese: 18; Selenium: 0.09; Vitamin B1: 2; Vitamin B2: 2; Vitamin B3:… | |
| Beef | 1.88 | 62000 | 309000 | 150 | Calcium: 220; Iron: 19; Potassium: 4090; Magnesium: 270; Phosphorus: 2530; Sodium: 660; Zinc: 57; Copper: 1; Selenium: 0.39; Vitamin B12: 0.02; Vitamin B1: 1; Vitamin B2: 2; Vitamin B3: 90; Vitamin B5… | ||
| Avocado | 1.6 | 147000 | 20000 | 85000 | 100 | Calcium: 120; Iron: 6; Potassium: 4850; Magnesium: 290; Phosphorus: 520; Sodium: 70; Zinc: 6; Copper: 2; Manganese: 1; Selenium: 0; Vitamin C: 100; Vitamin B1: 1; Vitamin B2: 1; Vitamin B3: 17; Vitami… | |
| Bananas | 0.89 | 3000 | 11000 | 228000 | 150 | Calcium: 50; Iron: 3; Potassium: 3580; Magnesium: 270; Phosphorus: 220; Sodium: 10; Zinc: 2; Copper: 1; Manganese: 3; Selenium: 0.01; Vitamin C: 87; Vitamin B2: 1; Vitamin B3: 7; Vitamin B5: 3; Vitami… | |
| Walnuts | 6.54 | 652000 | 152000 | 137000 | 30 | Calcium: 980; Iron: 29; Potassium: 4410; Magnesium: 1580; Phosphorus: 3460; Molybdenum: 0.3; Sodium: 20; Zinc: 31; Copper: 16; Manganese: 34; Selenium: 0.05; Vitamin C: 13; Vitamin B1: 3; Vitamin B2:… | |
| Hazelnut | 6.28 | 608000 | 150000 | 167000 | 30 | Calcium: 1140; Iron: 47; Potassium: 6800; Magnesium: 1630; Phosphorus: 2900; Zinc: 25; Copper: 17; Manganese: 62; Selenium: 0.02; Vitamin C: 63; Vitamin B1: 6; Vitamin B2: 1; Vitamin B3: 18; Vitamin B… | |
| Strawberries | 0.32 | 3000 | 7000 | 77000 | 100 | Calcium: 160; Iron: 4; Potassium: 1530; Magnesium: 130; Phosphorus: 240; Sodium: 10; Zinc: 1; Manganese: 4; Selenium: 0; Vitamin C: 588; Vitamin B3: 4; Vitamin B5: 1; Vitamin B9: 0.24; Choline: 57; Vi… | |
| Spinach | 0.23 | 4000 | 29000 | 36000 | 100 | Calcium: 990; Iron: 27; Potassium: 5580; Magnesium: 790; Phosphorus: 490; Sodium: 790; Zinc: 5; Copper: 1; Manganese: 9; Selenium: 0.01; Vitamin C: 281; Vitamin B1: 1; Vitamin B2: 2; Vitamin B3: 7; Vi… | |
| Chia | 4.86 | 307000 | 165000 | 421000 | 15 | Calcium: 6310; Iron: 77; Potassium: 4070; Magnesium: 3350; Phosphorus: 8600; Sodium: 160; Zinc: 46; Copper: 9; Manganese: 27; Selenium: 0.55; Vitamin C: 16; Vitamin B1: 6; Vitamin B2: 2; Vitamin B3: 8… | |
| Sesame seeds | 5.73 | 497000 | 177000 | 235000 | 15 | Calcium: 9750; Iron: 146; Potassium: 4680; Magnesium: 3510; Phosphorus: 6290; Molybdenum: 0.9; Sodium: 110; Zinc: 78; Copper: 41; Manganese: 25; Selenium: 0.34; Vitamin B1: 8; Vitamin B2: 2; Vitamin B… | |
| Pumpkin seeds | 5.59 | 491000 | 302000 | 107000 | 30 | Calcium: 460; Iron: 88; Potassium: 8090; Magnesium: 5920; Phosphorus: 12330; Chromium: 0.3; Sodium: 70; Zinc: 78; Copper: 13; Manganese: 45; Selenium: 0.09; Vitamin C: 19; Vitamin B1: 3; Vitamin B2: 2… | |
| Corn | 0.96 | 15000 | 34000 | 210000 | 100 | Calcium: 30; Iron: 5; Potassium: 2180; Magnesium: 260; Phosphorus: 770; Sodium: 10; Zinc: 6; Manganese: 2; Selenium: 0; Vitamin C: 55; Vitamin B1: 1; Vitamin B2: 1; Vitamin B3: 17; Vitamin B5: 8; Vita… | |
| Chickpeas | 1.64 | 26000 | 89000 | 274000 | 100 | Calcium: 490; Iron: 29; Potassium: 2910; Magnesium: 480; Phosphorus: 1680; Sodium: 70; Zinc: 15; Copper: 4; Manganese: 10; Selenium: 0.04; Vitamin C: 13; Vitamin B1: 1; Vitamin B2: 1; Vitamin B3: 5; V… | |
| Pumpkin | 0.2 | 1000 | 7000 | 49000 | 100 | Calcium: 150; Iron: 6; Potassium: 2300; Magnesium: 90; Phosphorus: 300; Sodium: 10; Zinc: 2; Copper: 1; Manganese: 1; Selenium: 0; Vitamin C: 47; Vitamin B2: 1; Vitamin B3: 4; Vitamin B5: 2; Vitamin B… | |
| Melon | 0.36 | 1000 | 5000 | 91000 | 150 | Calcium: 60; Iron: 2; Potassium: 2280; Magnesium: 100; Phosphorus: 110; Sodium: 180; Zinc: 1; Selenium: 0.01; Vitamin C: 180; Vitamin B3: 4; Vitamin B5: 2; Vitamin B6: 1; Vitamin B9: 0.19; Choline: 76… | |
| Watermelon | 0.3 | 2000 | 6000 | 76000 | 200 | Calcium: 70; Iron: 2; Potassium: 1120; Magnesium: 100; Phosphorus: 110; Sodium: 10; Zinc: 1; Selenium: 0; Vitamin C: 81; Vitamin B3: 2; Vitamin B5: 2; Vitamin B9: 0.03; Choline: 41; Vitamin A: 0.28; V… | |
| Watermelon seeds | 5.57 | 474000 | 283000 | 153000 | 15 | Calcium: 540; Iron: 73; Potassium: 6480; Magnesium: 5150; Phosphorus: 7550; Molybdenum: 0.9; Sodium: 990; Zinc: 102; Copper: 7; Manganese: 16; Vitamin B1: 2; Vitamin B2: 1; Vitamin B3: 36; Vitamin B5:… | |
| Pepper | 0.32 | 4000 | 17000 | 67000 | 10 | Calcium: 110; Iron: 9; Potassium: 3050; Magnesium: 220; Phosphorus: 400; Sodium: 100; Zinc: 3; Copper: 1; Manganese: 2; Selenium: 0; Vitamin C: 449; Vitamin B1: 1; Vitamin B2: 1; Vitamin B3: 15; Vitam… | |
| Pepper black | 2.51 | 33000 | 104000 | 640000 | 2 | Calcium: 4430; Iron: 97; Potassium: 13290; Magnesium: 1710; Phosphorus: 1580; Chromium: 0.3; Sodium: 200; Zinc: 12; Copper: 13; Manganese: 128; Selenium: 0.05; Vitamin B1: 1; Vitamin B2: 2; Vitamin B3… | |
| Oregano dried | 2.65 | 43000 | 90000 | 689000 | 3 | Calcium: 15970; Iron: 368; Potassium: 12600; Magnesium: 2700; Phosphorus: 1480; Sodium: 250; Zinc: 27; Copper: 6; Manganese: 50; Selenium: 0.05; Vitamin C: 23; Vitamin B1: 2; Vitamin B2: 5; Vitamin B3… | |
| Honey | 3.04 | 3000 | 824000 | 15 | Calcium: 60; Iron: 4; Potassium: 520; Magnesium: 20; Phosphorus: 40; Sodium: 40; Zinc: 2; Manganese: 1; Selenium: 0.01; Vitamin C: 5; Vitamin B3: 1; Vitamin B5: 1; Vitamin B9: 0.02; Choline: 22; Trypt… | ||
| Mango | 0.6 | 4000 | 8000 | 150000 | 100 | Calcium: 110; Iron: 2; Potassium: 1680; Magnesium: 100; Phosphorus: 140; Sodium: 10; Zinc: 1; Copper: 1; Manganese: 1; Selenium: 0.01; Vitamin C: 364; Vitamin B3: 7; Vitamin B5: 2; Vitamin B6: 1; Vita… | |
| Rosemary fresh | 1.31 | 59000 | 33000 | 207000 | 3 | Calcium: 3170; Iron: 67; Potassium: 6680; Magnesium: 910; Phosphorus: 660; Sodium: 260; Zinc: 9; Copper: 3; Manganese: 10; Vitamin C: 218; Vitamin B2: 2; Vitamin B3: 9; Vitamin B5: 8; Vitamin B6: 3; V… | |
| Rosemary dried | 3.31 | 152000 | 49000 | 641000 | 3 | Calcium: 12800; Iron: 293; Potassium: 9550; Magnesium: 2200; Phosphorus: 700; Sodium: 500; Zinc: 32; Copper: 6; Manganese: 19; Selenium: 0.05; Vitamin C: 612; Vitamin B1: 5; Vitamin B2: 4; Vitamin B3:… | |
| Cinnamon | 2.47 | 12000 | 40000 | 806000 | 4 | Calcium: 10020; Iron: 83; Potassium: 4310; Magnesium: 600; Phosphorus: 640; Chromium: 0.14; Sodium: 100; Zinc: 18; Copper: 3; Manganese: 175; Selenium: 0.03; Vitamin C: 38; Vitamin B3: 13; Vitamin B5:… | |
| Raisins | 4.93 | 8000 | 51000 | 1306000 | 50 | Calcium: 825; Iron: 31; Potassium: 12359; Magnesium: 528; Phosphorus: 1667; Sodium: 182; Zinc: 4; Copper: 5; Manganese: 5; Selenium: 0.01; Vitamin C: 38; Vitamin B1: 2; Vitamin B2: 2; Vitamin B3: 13;… | |
| Dates | 2.77 | 2000 | 18000 | 750000 | 50 | Calcium: 640; Iron: 9; Potassium: 6960; Magnesium: 540; Phosphorus: 620; Sodium: 10; Zinc: 4; Copper: 4; Manganese: 3; Vitamin B1: 1; Vitamin B2: 1; Vitamin B3: 16; Vitamin B5: 8; Vitamin B6: 2; Vitam… | |
| Tomatoes | 0.18 | 2000 | 9000 | 39000 | 100 | Calcium: 100; Iron: 3; Potassium: 2370; Magnesium: 110; Phosphorus: 240; Sodium: 50; Zinc: 2; Copper: 1; Manganese: 1; Vitamin C: 137; Vitamin B3: 6; Vitamin B5: 1; Vitamin B6: 1; Vitamin B9: 0.15; Ch… | |
| Cabbage | 0.25 | 1000 | 13000 | 58000 | 100 | Calcium: 400; Iron: 5; Potassium: 1700; Magnesium: 120; Phosphorus: 260; Sodium: 180; Zinc: 2; Manganese: 2; Selenium: 0; Vitamin C: 366; Vitamin B1: 1; Vitamin B3: 2; Vitamin B5: 2; Vitamin B6: 1; Vi… | |
| Onion | 0.32 | 1000 | 8000 | 76000 | 50 | Calcium: 200; Iron: 3; Potassium: 1190; Magnesium: 90; Phosphorus: 270; Sodium: 80; Zinc: 1; Copper: 1; Manganese: 1; Selenium: 0.01; Vitamin C: 48; Vitamin B3: 1; Vitamin B5: 1; Vitamin B6: 1; Vitami… | |
| Turmeric ground | 3.12 | 33000 | 97000 | 671000 | 3 | Calcium: 1680; Iron: 550; Potassium: 20800; Magnesium: 2080; Phosphorus: 2990; Sodium: 270; Zinc: 45; Copper: 13; Manganese: 198; Selenium: 0.06; Vitamin C: 7; Vitamin B1: 1; Vitamin B2: 2; Vitamin B3… | |
| Cucumber | 0.15 | 1000 | 7000 | 36000 | 100 | Calcium: 160; Iron: 3; Potassium: 1470; Magnesium: 130; Phosphorus: 240; Sodium: 20; Zinc: 2; Manganese: 1; Selenium: 0; Vitamin C: 28; Vitamin B3: 1; Vitamin B5: 3; Vitamin B9: 0.07; Choline: 60; Vit… | |
| Cauliflower | 0.25 | 3000 | 19000 | 50000 | 100 | Calcium: 220; Iron: 4; Potassium: 2990; Magnesium: 150; Phosphorus: 440; Sodium: 300; Zinc: 3; Manganese: 2; Selenium: 0.01; Vitamin C: 482; Vitamin B1: 1; Vitamin B2: 1; Vitamin B3: 5; Vitamin B5: 7;… | |
| Raspberries | 0.52 | 7000 | 12000 | 119000 | 50 | Calcium: 250; Iron: 7; Potassium: 1510; Magnesium: 220; Phosphorus: 290; Sodium: 10; Zinc: 4; Copper: 1; Manganese: 7; Selenium: 0; Vitamin C: 262; Vitamin B3: 6; Vitamin B5: 3; Vitamin B6: 1; Vitamin… | |
| Blueberries | 0.57 | 3000 | 7000 | 145000 | 50 | Calcium: 60; Iron: 3; Potassium: 770; Magnesium: 60; Phosphorus: 120; Sodium: 10; Zinc: 2; Copper: 1; Manganese: 3; Selenium: 0; Vitamin C: 97; Vitamin B3: 4; Vitamin B5: 1; Vitamin B6: 1; Vitamin B9:… | |
| Lentils | 1.16 | 4000 | 90000 | 201000 | 100 | Calcium: 190; Iron: 33; Potassium: 3690; Magnesium: 360; Phosphorus: 1800; Molybdenum: 1.8; Sodium: 20; Zinc: 13; Copper: 3; Manganese: 5; Selenium: 0.03; Vitamin C: 15; Vitamin B1: 2; Vitamin B2: 1;… | |
| Rice brown | 1.12 | 8000 | 23000 | 235000 | 100 | Calcium: 100; Iron: 5; Potassium: 790; Magnesium: 440; Phosphorus: 770; Sodium: 10; Zinc: 6; Copper: 1; Manganese: 11; Vitamin B1: 1; Vitamin B3: 13; Vitamin B5: 4; Vitamin B6: 1; Vitamin B9: 0.04; Tr… | |
| Pea | 0.84 | 2000 | 54000 | 156000 | 100 | Calcium: 270; Iron: 15; Potassium: 2710; Magnesium: 390; Phosphorus: 1170; Molybdenum: 2.8; Sodium: 30; Zinc: 12; Copper: 2; Manganese: 5; Selenium: 0.02; Vitamin C: 142; Vitamin B1: 3; Vitamin B2: 1;… | |
| Lettuce | 0.15 | 2000 | 14000 | 29000 | 100 | Calcium: 360; Iron: 9; Potassium: 1940; Magnesium: 130; Phosphorus: 290; Sodium: 280; Zinc: 2; Manganese: 3; Selenium: 0.01; Vitamin C: 92; Vitamin B1: 1; Vitamin B2: 1; Vitamin B3: 4; Vitamin B5: 1;… | |
| Pomegranate | 0.83 | 12000 | 17000 | 187000 | 100 | Calcium: 100; Iron: 3; Potassium: 2360; Magnesium: 120; Phosphorus: 360; Sodium: 30; Zinc: 4; Copper: 2; Manganese: 1; Selenium: 0.01; Vitamin C: 102; Vitamin B1: 1; Vitamin B2: 1; Vitamin B3: 3; Vita… | |
| Kiwi | 0.61 | 5000 | 11000 | 147000 | 100 | Calcium: 340; Iron: 3; Potassium: 3120; Magnesium: 170; Phosphorus: 340; Sodium: 30; Zinc: 1; Copper: 1; Manganese: 1; Selenium: 0; Vitamin C: 927; Vitamin B3: 3; Vitamin B5: 2; Vitamin B6: 1; Vitamin… | |
| Orange | 0.46 | 2000 | 7000 | 115000 | 100 | Calcium: 430; Iron: 1; Potassium: 1690; Magnesium: 100; Phosphorus: 120; Zinc: 1; Selenium: 0.01; Vitamin C: 450; Vitamin B1: 1; Vitamin B3: 4; Vitamin B5: 3; Vitamin B6: 1; Vitamin B9: 0.17; Choline:… | |
| Yogurt | 0.61 | 33000 | 35000 | 47000 | 200 | Calcium: 1210; Iron: 1; Potassium: 1550; Magnesium: 120; Phosphorus: 950; Iodine: 0.3; Sodium: 460; Zinc: 6; Selenium: 0.02; Vitamin C: 5; Vitamin B12: 0; Vitamin B2: 1; Vitamin B3: 1; Vitamin B5: 4;… | |
| Blackberries | 0.43 | 5000 | 14000 | 96000 | 50 | Calcium: 290; Iron: 6; Potassium: 1620; Magnesium: 200; Phosphorus: 220; Sodium: 10; Zinc: 5; Copper: 2; Manganese: 6; Selenium: 0; Vitamin C: 210; Vitamin B3: 6; Vitamin B5: 3; Vitamin B9: 0.25; Chol… | |
| Apricot | 0.48 | 4000 | 14000 | 111000 | 100 | Calcium: 130; Iron: 4; Potassium: 2590; Magnesium: 100; Phosphorus: 230; Sodium: 10; Zinc: 2; Copper: 1; Manganese: 1; Selenium: 0; Vitamin C: 100; Vitamin B3: 6; Vitamin B5: 2; Vitamin B6: 1; Vitamin… | |
| Apricot dried | 3.2 | 6000 | 49000 | 829000 | 50 | Calcium: 610; Iron: 63; Potassium: 18500; Magnesium: 630; Phosphorus: 1570; Sodium: 130; Zinc: 10; Copper: 6; Manganese: 4; Vitamin C: 95; Vitamin B2: 1; Vitamin B3: 36; Vitamin B5: 11; Vitamin B6: 5;… | |
| Peach | 0.39 | 3000 | 9000 | 95000 | 100 | Calcium: 60; Iron: 3; Potassium: 1900; Magnesium: 90; Phosphorus: 200; Zinc: 2; Copper: 1; Manganese: 1; Selenium: 0; Vitamin C: 66; Vitamin B3: 8; Vitamin B5: 2; Vitamin B9: 0.04; Choline: 61; Vitami… | |
| Nectarines | 0.44 | 3000 | 11000 | 106000 | 100 | Calcium: 60; Iron: 3; Potassium: 2010; Magnesium: 90; Phosphorus: 260; Zinc: 2; Copper: 1; Manganese: 1; Vitamin C: 54; Vitamin B3: 11; Vitamin B5: 2; Vitamin B9: 0.05; Choline: 62; Vitamin A: 0.17; V… | |
| Olive oil | 8.84 | 1000000 | 15 | Calcium: 10; Iron: 6; Potassium: 10; Sodium: 20; Choline: 3; Vitamin E: 144; Vitamin K: 0.6 | |||
| Thyme | 1.01 | 17000 | 56000 | 245000 | 5 | Calcium: 4050; Iron: 175; Potassium: 6090; Magnesium: 1600; Phosphorus: 1060; Sodium: 90; Zinc: 18; Copper: 6; Manganese: 17; Vitamin C: 1601; Vitamin B2: 5; Vitamin B3: 18; Vitamin B5: 4; Vitamin B6:… | |
| Parsley | 0.36 | 8000 | 30000 | 63000 | 30 | Calcium: 1380; Iron: 62; Potassium: 5540; Magnesium: 500; Phosphorus: 580; Sodium: 560; Zinc: 11; Copper: 1; Manganese: 2; Selenium: 0; Vitamin C: 1330; Vitamin B1: 1; Vitamin B2: 1; Vitamin B3: 13; V… | |
| Parsley freeze-dried | 2.71 | 52000 | 313000 | 424000 | 15 | Calcium: 1760; Iron: 539; Potassium: 63000; Magnesium: 3720; Phosphorus: 5480; Sodium: 3910; Zinc: 61; Copper: 5; Manganese: 13; Selenium: 0.32; Vitamin C: 1490; Vitamin B1: 10; Vitamin B2: 23; Vitami… | |
| Parsley dried | 2.92 | 55000 | 266000 | 506000 | 15 | Calcium: 11400; Iron: 220; Potassium: 26830; Magnesium: 4000; Phosphorus: 4360; Chromium: 0.38; Sodium: 4520; Zinc: 54; Copper: 8; Manganese: 98; Selenium: 0.14; Vitamin C: 1250; Vitamin B1: 2; Vitami… | |
| Basil | 0.23 | 6000 | 32000 | 27000 | 20 | Calcium: 1770; Iron: 32; Potassium: 2950; Magnesium: 640; Phosphorus: 560; Chromium: 0.47; Sodium: 40; Zinc: 8; Copper: 4; Molybdenum: 2; Manganese: 11; Selenium: 0; Vitamin C: 180; Vitamin B2: 1; Vit… | |
| Leek | 0.61 | 3000 | 15000 | 142000 | 50 | Calcium: 590; Iron: 21; Potassium: 1800; Magnesium: 280; Phosphorus: 350; Sodium: 200; Zinc: 1; Copper: 1; Manganese: 5; Selenium: 0.01; Vitamin C: 120; Vitamin B1: 1; Vitamin B3: 4; Vitamin B5: 1; Vi… | |
| Mozzarella | 3 | 224000 | 222000 | 22000 | 100 | Calcium: 5050; Iron: 4; Potassium: 760; Magnesium: 200; Phosphorus: 3540; Sodium: 6270; Zinc: 29; Selenium: 0.17; Vitamin B12: 0.02; Vitamin B2: 3; Vitamin B3: 1; Vitamin B5: 1; Vitamin B9: 0.07; Chol… | |
| Green Beans | 0.35 | 3000 | 19000 | 79000 | 100 | Calcium: 440; Iron: 7; Potassium: 1460; Magnesium: 180; Phosphorus: 290; Sodium: 10; Zinc: 3; Copper: 1; Manganese: 3; Selenium: 0; Vitamin C: 97; Vitamin B1: 1; Vitamin B2: 1; Vitamin B3: 6; Vitamin… | |
| Apples | 0.52 | 2000 | 3000 | 138000 | 100 | Calcium: 60; Iron: 1; Potassium: 1070; Magnesium: 50; Phosphorus: 110; Sodium: 10; Vitamin C: 46; Vitamin B3: 1; Vitamin B5: 1; Vitamin B9: 0.03; Choline: 34; Vitamin A: 0.03; Vitamin E: 2; Vitamin K:… | |
| Potatoes | 0.93 | 1000 | 20000 | 216000 | 100 | Calcium: 50; Iron: 4; Potassium: 3910; Magnesium: 250; Phosphorus: 500; Sodium: 50; Zinc: 3; Copper: 2; Manganese: 2; Selenium: 0; Vitamin C: 128; Vitamin B1: 1; Vitamin B3: 14; Vitamin B5: 6; Vitamin… | |
| Coconut water | 0.19 | 2000 | 7000 | 37000 | 200 | Calcium: 240; Iron: 3; Potassium: 2500; Magnesium: 250; Phosphorus: 200; Sodium: 1050; Zinc: 1; Manganese: 1; Selenium: 0.01; Vitamin C: 24; Vitamin B2: 1; Vitamin B3: 1; Vitamin B9: 0.03; Choline: 11… | |
| Coconut | 6.6 | 645000 | 69000 | 237000 | 30 | Calcium: 260; Iron: 33; Potassium: 5430; Magnesium: 900; Phosphorus: 2060; Sodium: 370; Zinc: 20; Copper: 8; Manganese: 27; Selenium: 0.19; Vitamin C: 15; Vitamin B1: 1; Vitamin B2: 1; Vitamin B3: 6;… | |
| Cod | 1.05 | 9000 | 228000 | 150 | Calcium: 140; Iron: 5; Potassium: 2440; Magnesium: 420; Phosphorus: 1380; Iodine: 2.5; Sodium: 780; Zinc: 6; Selenium: 0.38; Vitamin C: 10; Vitamin B12: 0.01; Vitamin B1: 1; Vitamin B2: 1; Vitamin B3:… | ||
| Quinoa | 1.2 | 19000 | 44000 | 213000 | 30 | Calcium: 170; Iron: 15; Potassium: 1720; Magnesium: 640; Phosphorus: 1520; Sodium: 70; Zinc: 11; Copper: 2; Manganese: 6; Selenium: 0.03; Vitamin B1: 1; Vitamin B2: 1; Vitamin B3: 4; Vitamin B6: 1; Vi… | |
| Beets | 0.43 | 2000 | 16000 | 96000 | 100 | Calcium: 160; Iron: 8; Potassium: 3250; Magnesium: 230; Phosphorus: 400; Sodium: 780; Zinc: 4; Copper: 1; Manganese: 3; Selenium: 0.01; Vitamin C: 49; Vitamin B3: 3; Vitamin B5: 2; Vitamin B6: 1; Vita… | |
| Pineapple | 0.5 | 1000 | 5000 | 131000 | 100 | Calcium: 130; Iron: 3; Potassium: 1090; Magnesium: 120; Phosphorus: 80; Sodium: 10; Zinc: 1; Copper: 1; Manganese: 9; Selenium: 0; Vitamin C: 478; Vitamin B1: 1; Vitamin B3: 5; Vitamin B5: 2; Vitamin… | |
| Green tea | 200 | Calcium: 10; Potassium: 190; Phosphorus: 260; Sodium: 70 | |||||
| Beer | 0.43 | 5000 | 36000 | 330 | Calcium: 40; Potassium: 270; Magnesium: 60; Phosphorus: 140; Sodium: 40; Selenium: 0.01; Vitamin B3: 5; Vitamin B9: 0.06; Choline: 101 | ||
| Pear | 0.57 | 1000 | 4000 | 152000 | 100 | Calcium: 90; Iron: 2; Potassium: 1160; Magnesium: 70; Phosphorus: 120; Sodium: 10; Zinc: 1; Copper: 1; Selenium: 0; Vitamin C: 43; Vitamin B3: 2; Vitamin B9: 0.07; Choline: 51; Vitamin A: 0.01; Vitami… | |
| Grape | 0.57 | 5000 | 8000 | 139000 | 100 | Calcium: 370; Iron: 3; Potassium: 2030; Magnesium: 140; Phosphorus: 240; Sodium: 10; Zinc: 1; Copper: 1; Manganese: 20; Vitamin C: 65; Vitamin B2: 15; Vitamin B9: 0.02; Vitamin A: 0.03 | |
| Salt | 2 | Calcium: 240; Iron: 3; Potassium: 80; Magnesium: 10; Sodium: 393400; Chloride: 606600; Iodine: 18.3; Zinc: 1; Manganese: 1; Selenium: 0 | |||||
| Wine red | 0.85 | 1000 | 26000 | 200 | Calcium: 80; Iron: 5; Potassium: 1270; Magnesium: 120; Phosphorus: 230; Chromium: 0.02; Vitamin B7: 0.02; Sodium: 40; Zinc: 1; Manganese: 1; Selenium: 0; Vitamin B3: 2; Vitamin B6: 1; Vitamin B9: 0.01… | ||
| Hemp seeds | 5.53 | 488000 | 316000 | 87000 | 15 | Calcium: 700; Iron: 80; Potassium: 12000; Magnesium: 7000; Phosphorus: 16500; Chromium: 0.9; Sodium: 50; Zinc: 99; Copper: 16; Manganese: 76; Vitamin C: 5; Vitamin B1: 13; Vitamin B2: 3; Vitamin B3: 9… | |
| Flaxseed | 12220 | 5.34 | 422000 | 183000 | 289000 | 15 | Calcium: 2550; Iron: 57; Potassium: 8130; Magnesium: 3920; Phosphorus: 6420; Sodium: 300; Zinc: 43; Copper: 12; Manganese: 25; Selenium: 0.25; Vitamin C: 6; Vitamin B1: 16; Vitamin B2: 2; Vitamin B3:… |
| Curd | 0.98 | 43000 | 111000 | 34000 | 100 | Calcium: 830; Iron: 1; Potassium: 1040; Magnesium: 80; Phosphorus: 1590; Sodium: 3640; Zinc: 4; Selenium: 0.1; Vitamin B12: 0; Vitamin B2: 2; Vitamin B3: 1; Vitamin B5: 6; Vitamin B9: 0.12; Choline: 1… | |
| Spirulina | 2.9 | 77000 | 575000 | 239000 | 15 | Calcium: 1200; Iron: 285; Potassium: 13630; Magnesium: 1950; Phosphorus: 1180; Sodium: 10480; Zinc: 20; Copper: 61; Manganese: 19; Selenium: 0.07; Vitamin C: 101; Vitamin B1: 24; Vitamin B2: 37; Vitam… | |
| Dill | 0.43 | 11000 | 35000 | 70000 | 20 | Calcium: 2080; Iron: 66; Potassium: 7380; Magnesium: 550; Phosphorus: 660; Sodium: 610; Zinc: 9; Copper: 1; Manganese: 13; Vitamin C: 850; Vitamin B1: 1; Vitamin B2: 3; Vitamin B3: 16; Vitamin B5: 4;… | |
| Seabass | 1.24 | 26000 | 236000 | 150 | Calcium: 130; Iron: 4; Potassium: 3280; Magnesium: 530; Phosphorus: 2480; Sodium: 870; Zinc: 5; Selenium: 0.47; Vitamin B12: 0; Vitamin B1: 1; Vitamin B2: 2; Vitamin B3: 19; Vitamin B5: 9; Vitamin B6:… | ||
| Ginger | 0.8 | 8000 | 18000 | 178000 | 10 | Calcium: 160; Iron: 6; Potassium: 4150; Magnesium: 430; Phosphorus: 340; Sodium: 130; Zinc: 3; Copper: 2; Manganese: 2; Selenium: 0.01; Vitamin C: 50; Vitamin B3: 8; Vitamin B5: 2; Vitamin B6: 2; Vita… | |
| Garlic | 2.03 | 7000 | 86000 | 450000 | 9 | Calcium: 2462; Iron: 23; Potassium: 5454; Magnesium: 340; Phosphorus: 2081; Sodium: 231; Zinc: 16; Copper: 4; Manganese: 23; Selenium: 0.19; Vitamin C: 424; Vitamin B1: 3; Vitamin B2: 1; Vitamin B3: 1… | |
| Baked Potatoes | 0.93 | 1000 | 20000 | 216000 | 150 | Calcium: 50; Iron: 4; Potassium: 3910; Magnesium: 250; Phosphorus: 500; Sodium: 50; Zinc: 3; Copper: 2; Manganese: 2; Selenium: 0; Vitamin C: 128; Vitamin B1: 1; Vitamin B3: 14; Vitamin B5: 6; Vitamin… | |
| Lemon | 0.29 | 3000 | 11000 | 93000 | 100 | Calcium: 260; Iron: 6; Potassium: 1380; Magnesium: 80; Phosphorus: 160; Sodium: 20; Zinc: 1; Selenium: 0; Vitamin C: 530; Vitamin B3: 1; Vitamin B5: 2; Vitamin B6: 1; Vitamin B9: 0.11; Choline: 51; Vi… | |
| Turnips, raw | 11564 | 0.28 | 1000 | 9000 | 64300 | 100 | Calcium: 300; Iron: 3; Potassium: 1910; Magnesium: 110; Phosphorus: 270; Sodium: 670; Zinc: 2.7; Copper: 0.85; Manganese: 1.34; Selenium: 0.006999999999999999; Vitamin C: 210; Vitamin B12: 0; Vitamin… |