Here is one example of how to prepare a healthy, balanced menu for an entire day.
Difficulty: Easy
Time Required: 10 to 30 minutes per meal.
Here's How:
1. Breakfast: one cup strawberries, one-half cup low fat cottage cheese with one tablespoon of sunflower seeds. One slice of whole grain toast.
2. Midmorning: one small apple, eight walnuts, two ounces lean sliced chicken breast.
3. Lunch: three cups salad consisting of dark green lettuce, broccoli, cauliflower and tomatoes with two teaspoons of walnut oil, two ounce organic beef patty served on a whole grain roll.
4. Mid afternoon: six ounces of tofu, one and one-half cups carrot sticks, one tablespoon of pumpkin seeds.
5. Dinner: one-half cup whole wheat spaghetti with one-forth cup organic marinara sauce and two ounces ground turkey. Two cups cooked green vegetables such as asparagus, spinach or broccoli drizzled with two teaspoons flax oil.
6. Evening Snack: six whole grain crackers with one ounce sliced cheese and one small apple.
Tips:
1. Drink at least six to eight glasses of water per day.
2. Choose whole grain breads and cereals
Nickel content in food:
www.melisa.org/nickel.php
_________________________________
http://en.wikipedia.org/wiki/Fructose_malabsorption
Foods with high fructan content
Chains of fructose molecules known as fructans occur naturally in many foods. The following foods have a high fructan content:
Artichokes
Asparagus
Leeks
Onions including spring onion
Wheat including most beers, breads, cakes, biscuits, breakfast cereals, pies, pastas, pizzas, and some noodles
The role that fructans play in fructose malabsorption is still under investigation. However, it is recommended that fructan intake for fructose malabsorber should be kept to less than 0.5 grams/serving[16] and supplements with inulin and fructooligosaccharide (FOS), fructans, intake should be avoided.[16]
[edit] Other problem foods
In addition, the following foods can cause symptoms of fructose malabsorption:
Sodas and other beverages containing high fructose corn syrup (HFCS)
Dried fruit (including "health" bars containing dried fruit)
Tinned fruit in "natural" juice (which is often pear juice)
Sorbitol (present in some diet drinks and foods, and occurring naturally in some stone fruits)
Xylitol present in some berries, and other polyols (sugar alcohols), such as erythritol, mannitol, and other ingredients that end with -tol, commonly added as artificial sweeteners in commercial foods.
Sweet wines
Too much fruit or any food product containing fructose, sorbitol, HFCS, or polyols in a short time frame
[edit] Dietary Guidelines for the Management of Fructose Malabsorption
Dietary guidelines[16] have been developed for managing fructose malabsorption particularly for individuals with IBS.
[edit] Unfavorable foods (i.e. more fructose than glucose)
Fruit - apple, pear, guava, honeydew melon, nashi fruit, pawpaw/papaya, quince, star fruit, watermelon
Dried fruit - apple, currant, date, fig, pear, raisin, sultana
Fruit juices
Fruit pastes - chutney, relish, plum sauce, sweet & sour sauce, BBQ sauce.
Coconut
Dried fruit bars
Honey
Fortified wines
High Fructose Corn Syrup - many processed products contain this
Corn syrup solids
Fruit juice concentrates
Agave nectar
Red Ripe Tomato
[edit] Favorable foods (i.e. fructose equal to or less than glucose)
Stone fruit: apricot, nectarine, peach, plum (caution - these fruit contain sorbitol)
Berry fruit: blueberry, blackberry, boysenberry, cranberry, raspberry, strawberry, loganberry
Citrus fruit: kumquat, grapefruit, lemon, lime, mandarin, orange, tangelo
Other fruits: ripe banana, jackfruit, kiwi fruit, passion fruit, pineapple, rhubarb, tamarillo
Tuesday, December 15, 2009
Natural Vitamin Mineral Sources
Vitamn A RDI 600-700mcg
Note on International Units ( i.u. )An old measurement of vitamin activity determined by biological methods as opposed to new measures that are determined by direct chemical analysis. Many health foods and supplements still use i.u. ( IU ). For Vitamin A, 1 i.u. = 0.3µg retinol, 3.6µg b-carotene, or 7.2µg other vitamin A carotenoids For Vitamin D, 1 i.u. = 0.025µg cholecalciferol For Vitamin E, 1 i.u. = 0.67mg natural a-tocopherol (different conversion factors are used for different forms of vitamin E)
Nutrient
RDI
highest RDA of DRI
Vitamin A
Carrots raw
3000 IU (900mcg)
www.feinberg.northwestern.edu/nutrition/factsheets/vitamin-a.htmlFOOD Vitamin A (mcg RE)Liver, beef, 3.5 oz 10602Chicken liver, 3.5 oz 4,900Pumpkin, canned, 1/2 cup 2700Carrots, raw, 7.5" long 2025Carrots, baby, 12 raw 1800Sweet potato, small 1310Squash, butternut, 1/2 cup 857Mango, fresh, one 805Spinach, cooked, 1/2 cup 739Spinach, fresh, 1 cup raw 202Cantaloupe, 1 cup 561Apricots, fresh, 4 halves 366Apricots, dried, 4 halves 101Collard greens, 1/2 cup ckd 502Kale, 1/2 cup cooked 481Vegetable juice, 1 cup 283Broccoli, 1/2 cup cooked 174Romaine lettuce, 1 cup 146Skim milk, fortified, 1 cup 149
10,000 IU (3000mc)
Vitamin C
60 mg
FOOD Vitamin C (mg)
Orange juice, fresh, 1 cup 124
Orange juice, frozen, 1 cup 97
Grapefruit juice, 1 cup 94
Papaya, fresh cubed, 1 cup 86
Strawberries, fresh, 1 cup 86
Orange, navel, medium 75
Kiwi, 1 medium 74
Red bell pepper, 1/2 cup 71
Cantaloupe, cubed, 1 cup 68
Tomato-vegetable juice 67
Mango, medium 57
Chili Pepper, 1/4 cup 54
Brussels sprouts, 1/2 cup 48
Strawberries, 1/2 cup 42
Honeydew melon, 1 cup 42
Grapefruit, 1/2 39
Broccoli, cooked, 1/2 cup 37
Brussels sprouts, 1/2 cup 35
Grapefruit juice, 1/2 cup 36
Lemon, fresh 31
Green pepper, 1/2 cup 33
Cauliflower, 1/2 cup 27
Red cabbage, 1/2 cup 26
Collard greens, 1/2 cup 22
Tomato, fresh 23
Turnip greens, 1/2 cup 20
Potato, medium 20
90 mg
Calcium
1000 mg
Dietary Sources of Calcium
FOOD
Calcium (mg)
Yogurt, low fat, with fruit, 1 cup
448
Salmon, canned, with bones, 3.5 oz
380
Molasses, blackstrap, 2 Tbl
350
Milk, skim, 1 cup
300
Ice milk, soft-serve, 1 cup
274
Cheese, Swiss, 1 oz
272
Yogurt, frozen, 1 cup
240
Sardines, 3.5 oz with bones
240
Cheese, cheddar, 1 oz
204
Cheese, cheddar, 1 oz
204
Ice cream, vanilla, 1 cup
176
Rhubarb, cooked, 1/2 cup
174
Cheese, cottage, 2% fat, 1 cup
155
Spinach, frozen, cooked, 1/2 cup
140
Tofu, regular, 1/2 cup
130
Soynuts, 1/2 cup
119
Collard greens, 1/2 cup
120
Almonds, 1/2 cup
92
Ice cream, vanilla, regular, 1/2 cup
85
Navy or baked beans, 1/2 cup
64
Mustard greens, 1/2 cup
51
Orange, 1 medium
52
Okra, 1/2 cup
50
Halibut, baked, 3 oz
51
Kale, fresh, cooked, 1/2 cup
47
Broccoli, cooked from fresh, 1/2 cup
42
1300 mg
Iron
18 mg
Iron Content of Food
Food
Iron(mg)
Clams,3.5 oz, steamed
22.0
Oysters, 3.5 oz cooked
8.5
Chicken liver, 3.5 oz cooked
8.5
Pumpkin seeds, 1/2 cup roasted
8.5
Tofu, 1/2 cup
6.7
Beef liver, 3.5 oz cooked
6.3
Oysters, 3.5 oz raw
5.4
Pistachios, 1/2 cup
4.4
Blackstrap molasses, 2 Tbl
3.6
Beef roast, 3.5 oz cooked
3.5
Ground beef, 3 oz, cooked
2.2
Lamb, 3.5 oz cooked
2.2
Unsweetened chocolate, 1 oz
1.8
Raisins, 1/2 cup
1.75
Pinto beans, 1/2 cup canned
1.75
Sunflower seeds, 1/2 cup
1.7
Sweet potatoes, canned, 1/2 cup
1.7
Pasta, 1 cup cooked
1.7
Pumpkin, 1/2 cup cooked
1.7
Baked potato w/skin, 1/2 cup
1.7
Turkey, white meat, 3.5 oz
1.6
Oatmeal, 1 cup cooked
1.6
Spinach, 1/2 cup, cooked
1.4
Canned tuna, 3.5 oz
1.3
18 mg
Vitamin D
400 IU (10mcg)FOOD Vitamin D (mcg)Cod liver oil, 1 Tbl 34.0Pacific oysters, 3.5 oz 16.0Most fish, 3.5 oz 8.0Vitamin D fortified milk 2.45Egg, cooked 0.65Beef, 3.5 oz 0.18Yogurt, 1 cup 0.10Cheddar cheese, 1 oz 0.09
600 IU (15mcg)
Vitamin E
30 IU (20.1mg)
Vitamin E Rich Foods FOOD Vitamin E (mg)Wheat germ, 2 Tbl 3.6Sunflower seeds, 1/4 cup 8.4Peanut butter, 2 Tbl 2.9Peanuts, 1/2 cup 2.5Peanut oil, 1 Tbl 2.1Almond oil, 1Tbl 5.4Almonds, 1/4 cup 9.0Avocado, 1 medium 3.5Mango, fresh 2.2 Papaya, one medium 2.2Canola oil, 1 Tbl 2.3Avocado, black skin, EA 3.3Olive oil, 1 Tbl 1.9Spinach, 1/2 cup cooked 1.9Broccoli, 1/c cup cooked 1.6Kiwi, one medium 1.0Nectarine, one medium 1.0Mayonnaise, 1 Tbl 0.7Swiss chard, 1/2 cup 1.7Papaya cubes, 1 cup, 1.0Mustard greens, 1/2 cup 0.9
15 mg (33 IU (22.11mg) of synthetic)
Vitamin K
80 μgFOOD Vitamin K (mcg)Brussels sprouts, 1/2 cup 460Broccoli, 1/2 cup 248Cauliflower, 1/2 cup 150Swiss chard, 1/2 cup 123Spinach, raw, 1 cup 120Beef, 3.5 oz 104Pork, 3.5 oz 88Eggs, whole, large 25Strawberries, 1 cup 23Oats, 1oz, dry 18Milk, 8 oz, whole 10
120 μg
Thiamin B1
1.5 mgFOOD Thiamin Content (mg)Yeast, brewer's, 2 Tbl 2.3Pork chop, lean, 3.5 oz 0.9Ham, lean, 3.5 oz 0.7Sunflower seeds, 1 oz 0.6Catfish, 3.5 oz cooked 0.4Bagel, 2 oz enriched 0.4Milk, soy, 1 cup 0.4Pasta, 1 cup cooked 0.3Beans, baked, 1 cup 0.34Oatmeal, 1 cup cooked 0.26Rice, white, cooked, 1 cup 0.26Green peas, 1/2 cup cooked 0.23Potato, one medium baked 0.22Orange juice, 1 cup 0.20Black beans, 1/2 cup cooked 0.21Navy beans, 1/2 cup cooked 0.19Soy nuts, 1/2 cup 0.20Cashews, 1/2 cup 0.15Peanuts, 1/2 cup 0.10
1.2 mg
Riboflavin B2
1.7 mgFOOD Riboflavin (mg)Liver, beef, 3.5 oz cooked 4.14Almonds, 1/2 cup 0.78Soy nuts, 1/2 cup 0.65Mackerel, 3.5 oz canned 0.54Yogurt, low fat, 1 cup 0.52Steamed clams, 3.5 oz 0.43Milk, nonfat, 1 cup 0.34Yogurt, low-fat, 1 cup 0.37Clams, canned, 3 oz 0.36Ice milk, soft serve, 1 oz 0.34Egg, cooked 0.25Pork, loin, 3 oz cooked 0.24Pasta, 1 cup cooked 0.23Bagel, plain, 0.22Hamburger, lean, 3.5 oz 0.21Cheese, cottage, 1/2 cup 0.21Chicken, dark, 3 oz cooked 0.19Spinach, ckd, 1/2 cup 0.16Wheat germ, raw, 2 Tbl 0.12
1.3 mg
Niacin B3
20 mgFood Niacin (mg)Beef liver, 3.5 oz cooked 14.4Peanuts, 1/2 cup 10.5Chicken, white meat, cooked 13.4Tuna, canned in water, 3 oz 11.8Salmon, 3.5 oz cooked 8.0Corn grits, instant, 1 pkt 6.8Ground beef, 3.5 oz cooked 5.3Cheerios, 1 cup 5.0Peanut butter, 2 Tbl 4.4Almonds, 1/2 cup 1.4Potato, baked with skin 3.3Bagel, plain, 2.5 oz 3.3Flour tortilla, 10" 2.6Pasta, 1 cup cooked 2.3Mushrooms, raw, 1/2 cup 1.7Barley, 1/2 cup cooked 1.6Corn, yellow, 1/2 cup 1.3Mango, 1 medium 1.5Lentils, 1/2 cup cooked 1.4Sweet potatoes, 1/2 cooked 1.2Peach, raw, medium .9Carrot, raw, medium .7
16 mg
Vitamin B6
2 mgFOOD Vitamin B6 (mg)Liver, beef, 3.5 oz cooked 1.4Oatmeal, 1 cup cooked .74Banana, medium .70Salmon, 3.5 oz cooked .65Chicken, light meat, 3.5 oz .63Turkey, light meat, 3.5 oz .50Potatoes, mashed, 1 cup .48Avocado, California, 1 .48Halibut, baked, 3.5 oz .40Tomato juice, 1 cup cooked .34Sweet potatoes, 1/2 cup .30Blackstrap molasses, 2 Tbl .29Mango .28Rice, brown, cooked, 1 cup .28Sunflower seeds, 1/4 cup .26Brussels sprouts, 1/2 cup .23Prunes, dried, 10 .22Watermelon, 1 cup cubed .22Cantelope, 1 cup cubed .18Lentils, 1/2 cup cooked .18Carrots, 1/2 cup cooked .18Peanuts, 1/2 cup .18Peanut butter, 2 Tbl .15
1.7 mg
Folate B9
400 μg
Item
Folate (mcg)
Liver, chicken, 3.5 oz cooked
770
Liver, beef, 3.5 oz cooked
220
Blackeyed peas, boiled, 1 cup
210
Lentils, 1/2 cup cooked
179
Beans, white, boiled, 1/2 cup
144
Black eye peas, 1/2 cup cooked
120
Broccoli, cooked, 1 cup
104
Spinach, cooked, 1/2 cup
103
White pasta , 1/2 cup cooked
98
Flour tortilla, 10" diameter
88
Collard greens, ckd ,fresh 1/2 cup
88
Romaine lettuce, 1 cup
76
Orange juice, 1 cup
75
Fresh spinach, 1 cup
58
Wheat germ, raw, 2 Tbl
50
Tofu, 1/2 cup
55
Papaya cubes, 1 cup
53
Vegetable juice, 1 cup
51
400 μg
Vitamin B12
6 μgFOOD Vitamin B12 (mcg)Liver, beef, 3.5 oz 112Clams, steamed, 3.5 oz 99Oysters, raw, 3 oz 16Crab, cooked, 3 oz 9Trout, cooked, 3.5 oz 5Tuna, light, canned, 3.5 oz 1.8Low fat yogurt, 1 cup 1.4Milk, nonfat, 1 cup .93Frankfurters, beef, 1 .88Pork chop, broiled, 3.5 oz .6Egg, cooked .50Cheese, provolone, 1 oz .41Chicken, white meat, 3.5 oz .36Chicken, dark meat, 3.5 oz .32Cheddar cheese, 1 oz .24
2.4 μg
Biotin B7
300 μg
Dietary Sources
Nuts, liver, egg yolks, soybeans and fish are rich sources of biotin. See table for dietary sources of biotin. FOOD Biotin (mcg)Peanuts, 1/2 cup: 73Filberts, 1/2 cup: 51Almonds, 1/2 cup: 34Peanut butter, 2 Tbl: 32Soy protein isolate, 1 oz: 8.5Egg, 1 large cooked: 8.1Cashews, 1/2 cup: 8.9Low fat yogurt, 1 cup: 7.4Haddock, 3.5 oz cooked: 6.0Sweet potatoes, canned, 1/2 cup: 5.5Swiss chard, cooked, 1/2 cup: 5.3Salmon, 3.5 oz cooked: 5.0Nonfat milk, 1 cup: 4.9Tomato sauce, 1/2 cup: 4.7Carrots, 1/2 cup, cooked: 3.9Avocado, half: 3.6Carrot, 7.5" raw: 3.6Papaya cubes, 1 cup: 3.1Banana, one: 3.1Pork, 3.5 oz cooked: 3.0Tuna, 3.5 oz canned: 3.0
30 μg
Pantothenic acid B5
10 mgDietary Sources of Pantothenic AcidFOOD Pantothenic Acid (mg)Liver, beef, 3.5 oz 5.3Sunflower seeds, 1/4 cup 2.3Low fat yogurt, 1 cup 1.5Salmon, baked, 3.5 oz 1.4Poultry, dark meat, 3.5 oz 1.3Poultry, white meat, 3.5 oz 1.0Peanuts, 1/2 cup 1.0Avocado half 1.0Mushrooms, ckd, 1/2 cup .84Milk, nonfat, 1 cup .80Ice milk, soft serve, 1 cup .78Corn, cooked, 1/2 cup .72Potato, baked, one .70Sweet potato, 1/2 cup .68Dates, 10 .65Wheat germ, raw, 1/4 cup .65Liverwurst, 1 slice .53Cheese, blue, 1 oz .49Oatmeal, cooked, 1 cup .47Broccoli, boiled, 1/2 cup .40Papaya, 1/2 cup .33Cheese, cottage, 1/2 cup .27Peanut butter, creamy, 2 T .26Strawberries, 1 cup .25Orange juice, 1 cup .24
5 mg
Phosphorus
1000 mg
Phosphorus Content of Food Food Phosphorous (mg)Pumpkin seed kernels, 1/4 cup 665Sardines w/bones, 3.5 oz 425Sunflower seeds, 1/4 cup 377Low fat yogurt, 1 cup 352Halibut, 3.5 oz ckd 285Salmon or trout, 3.5 oz ckd 260Sole, baked, 3 oz. 248Nonfat milk, 1 cup 247Chicken, light meat, 3.5 oz ckd 221Beef steak, 3.5 oz cooked 218Almonds, dry roasted, 1/4 cup 215Split pea soup, 1 cup 213Cheese, American, 1 oz. 211Ham, 3 oz. 210Ice milk, soft-serve, 1 cup 202Lentils, 1/2 cup cooked 178Oatmeal, 1 cup 178Wheat germ, 1 Tbl 162Navy or baked beans, 1/2 cup 155Ground beef, 3.5 oz. 155Peanuts, 1/4 cup 150Tofu, regular, 1/2 cup 120Potato, baked, with skin, 1 115Garbanzo beans, canned, 1/2 cup 108
1250 mg
Iodine
150 μg
Iodine Content of Food
Food
Iodine(mcg)
Salt, iodized, 1 tsp.
400
Haddock, 3 oz.
104 - 145
Bread, regular process, 1slice
35
Cheese, cottage, 2% fat, 1/2 cup
26 - 71
Shrimp, 3 oz.
21 - 37
Egg, 1
18 - 26
Cheese, cheddar, 1 oz.
5 - 23
Ground beef, 3 oz, cooked
150 μg
Magnesium
400 mgMagnesium Content of FoodFood Magnesium (mg)Pumpkin seeds, 1/4 cup roasted 303Almonds, 1/2 cup 238Soy nuts, 1/2 cup 196Cashews, 1/2 cup 157Tofu, firm, 1/2 cup 128Peanuts, 1/2 cup 125Chili with beans, 1 cup 115Molasses, 2 Tbl 100Wheat germ, toasted, 2 Tbl 90Unsweetened chocolate, 1 oz 88Sunflower seeds, 1/4 cup 82Halibut, baked, 3 oz. 78Swiss chard, cooked, 1/2 cup 75Spinach, 1/2 cup cooked 66Black beans, 1/2 cup 60Oatmeal, 1 cup cooked 56Peanut butter, 2 Tbl 51Baked potato with skin, 1 55Cereal, raisin bran, 1 oz. 48Low fat yogurt, 1 cup 43Milk, nonfat, 1 cup 28Chicken, breast, 3 oz. 25Green peas, cooked, 1/2 cup 23
420 mg
Zinc
15 mgFood Zinc (mg)Oysters, 3.5 oz ckd 39Beef pot roast, 3.5 oz ckd 8.5Ground beef, 3.5 oz ckd 5.5Turkey, 3.5 oz ckd 4.5Chicken liver, 3.5 oz ckd 4.3Pumpkin seeds, 1/4 cup 4.2Wheat germ, 2 Tbl 2.4Yogurt, low fat, 1 cup 2.2Soy nuts, 1/4 cup 2.1Almonds, 1/4 cup 2.0Peanuts, 1/4 cup 1.7Sunflower seeds, 1/4 cup 1.7Shrimp, 3.5 oz ckd 1.6Chicken, 3.5 oz ckd 1.3Lentils, 1/2 cup cooked 1.3
11 mg
Selenium
70 μg
Selenium Content of Food Food Selenium (mcg)Brazil nuts, 1/4 cup 1036Oysters, 3.5 oz 115Chicken liver 3.5 oz 71Raw oyster, 3.5 oz 70Steamed clams, 3.5 oz 64Beef liver, 3.5 oz 57Sardines, 3.5 oz 46Crab, 3.5 oz 40Whole wheat pasta, 1 cup 36White pasta, 1 cup 30Wheat germ, 1/4 cup 28Molasses, blackstrap, 2 T. 25Sunflower seeds, 1/4 cup 26Cooked oatmeal, 1 cup 19Soy nuts, 1/2 cup 17Freshwater fish, 3.5 oz 15Egg, boiled, one 13Tofu, 1/2 cup 11
55 μg
Copper
2 mgCopper Content of FoodFood Copper (mcg)Beef liver, 3.5 oz. 450Oysters, cooked 3.5 oz 200Oysters, raw, 3.5 oz 110Cashews, dry roasted, 1/2 cup 80Molasses, blackstrap, 2 Tbl 84Pumpkin seeds, roasted, 1/2 cup 78Black-eyed peas, cooked, 1/2 cup 70Clams, steamed, 3.5 oz 69Sunflower seeds, 1/2 cup 60Unsweetened chocolate, 1 oz 62Brewer's yeast, 2 Tbl 52Beans, refried, 1/2 cup 50Instant breakfast, fortified, 1 pkt 50V-8 juice, 1 cup 48Tofu, firm, 1/2 cup 24Prunes, dried, 10 40Salmon, baked, 3 oz. 30
900 μg
Manganese
2 mgManganese Content of FoodFood Manganese (mg)Wheat germ, 2 Tbl 2.8Pecans, 1/4 cup 2.7Whole wheat pasta, 1 cup 1.9Soy nuts, 1/4 cup .85Pumpkin seeds, 1/4 cup 1.7Cooked oatmeal, 1 cup 1.4Sweet potatoes, 1/2 cup 1.3Pineapple, fresh, 1/2 cup 1.3Pineapple juice, 1/2 cup 1.2Oysters, 3.5 oz cooked 1.2Blackstrap molasses, 2 Tbl 1.1Tomato juice, 1 cup 1.0Blackberries, 1/2 cup 0.9Grape juice, 1 cup 0.9Spinach, 1/2 cup 0.9Brown rice, 1/2 cooked 0.9Soy nuts, 1/4 cup 0.9Almonds, 1/4 cup 0.8Tofu, 1/2 cup 0.8Sunflower seeds, 1/4 cup 0.7
2.3 mg
Chromium
120 μg
Food
Chromium (mcg)
Broccoli, 1 cup, cooked
22.0
Turkey, leg, 3 oz. cooked
10.4
Juice, grape, 1 cup
7.5
Waffle, egg, 1 medium
6.7
Ham, 3 oz.
3.6
English muffin, one
3.6
Cookies, chocolate chip, one large
3.4
Potatoes, mashed, 1 cup
2.7
Bagel, egg, 1
2.5
Juice, orange, 1 cup
2.2
Green beans, 1 cup, cooked
2.2
35 μg
Molybdenum
75 μgFood Molybdenum (mcg)Navy beans, 1/2 cup ckd 98Black-eye peas, 1/2 cup ckd 90Lentils, 1/2 cup ckd 74Split peas, 1/2 cup ckd 74Lima beans, 1/2 cup ckd 71Kidney beans, 1/2 cup ckd 66Black beans, 1/2 cup ckd 65Almonds, 1/4 cup 11.6Peanuts, 1/4 cup 10.6Chestnuts, 1/4 cup 10.6Cashews, 1/4 cup 9.5Yogurt, 1 cup 11.3Egg, 1, cooked 9.0Veal liver, 3.5 oz 8.9Green soybeans, 1/2 cup 6.4Cottage cheese, 1/2 cup 5.2Milk, 1 cup 4.9Tomatoes, fresh, 1/2 cup 4.5
45 μg
Chloride Chlorine is found primarily as the chloride ion,
3400 mg
Chlorine also promotes renal retention of potassium. Dietary requirements for chlorine have not been established because dietary deficiencies have not been observed
2300 mg
Note on International Units ( i.u. )An old measurement of vitamin activity determined by biological methods as opposed to new measures that are determined by direct chemical analysis. Many health foods and supplements still use i.u. ( IU ). For Vitamin A, 1 i.u. = 0.3µg retinol, 3.6µg b-carotene, or 7.2µg other vitamin A carotenoids For Vitamin D, 1 i.u. = 0.025µg cholecalciferol For Vitamin E, 1 i.u. = 0.67mg natural a-tocopherol (different conversion factors are used for different forms of vitamin E)
Nutrient
RDI
highest RDA of DRI
Vitamin A
Carrots raw
3000 IU (900mcg)
www.feinberg.northwestern.edu/nutrition/factsheets/vitamin-a.htmlFOOD Vitamin A (mcg RE)Liver, beef, 3.5 oz 10602Chicken liver, 3.5 oz 4,900Pumpkin, canned, 1/2 cup 2700Carrots, raw, 7.5" long 2025Carrots, baby, 12 raw 1800Sweet potato, small 1310Squash, butternut, 1/2 cup 857Mango, fresh, one 805Spinach, cooked, 1/2 cup 739Spinach, fresh, 1 cup raw 202Cantaloupe, 1 cup 561Apricots, fresh, 4 halves 366Apricots, dried, 4 halves 101Collard greens, 1/2 cup ckd 502Kale, 1/2 cup cooked 481Vegetable juice, 1 cup 283Broccoli, 1/2 cup cooked 174Romaine lettuce, 1 cup 146Skim milk, fortified, 1 cup 149
10,000 IU (3000mc)
Vitamin C
60 mg
FOOD Vitamin C (mg)
Orange juice, fresh, 1 cup 124
Orange juice, frozen, 1 cup 97
Grapefruit juice, 1 cup 94
Papaya, fresh cubed, 1 cup 86
Strawberries, fresh, 1 cup 86
Orange, navel, medium 75
Kiwi, 1 medium 74
Red bell pepper, 1/2 cup 71
Cantaloupe, cubed, 1 cup 68
Tomato-vegetable juice 67
Mango, medium 57
Chili Pepper, 1/4 cup 54
Brussels sprouts, 1/2 cup 48
Strawberries, 1/2 cup 42
Honeydew melon, 1 cup 42
Grapefruit, 1/2 39
Broccoli, cooked, 1/2 cup 37
Brussels sprouts, 1/2 cup 35
Grapefruit juice, 1/2 cup 36
Lemon, fresh 31
Green pepper, 1/2 cup 33
Cauliflower, 1/2 cup 27
Red cabbage, 1/2 cup 26
Collard greens, 1/2 cup 22
Tomato, fresh 23
Turnip greens, 1/2 cup 20
Potato, medium 20
90 mg
Calcium
1000 mg
Dietary Sources of Calcium
FOOD
Calcium (mg)
Yogurt, low fat, with fruit, 1 cup
448
Salmon, canned, with bones, 3.5 oz
380
Molasses, blackstrap, 2 Tbl
350
Milk, skim, 1 cup
300
Ice milk, soft-serve, 1 cup
274
Cheese, Swiss, 1 oz
272
Yogurt, frozen, 1 cup
240
Sardines, 3.5 oz with bones
240
Cheese, cheddar, 1 oz
204
Cheese, cheddar, 1 oz
204
Ice cream, vanilla, 1 cup
176
Rhubarb, cooked, 1/2 cup
174
Cheese, cottage, 2% fat, 1 cup
155
Spinach, frozen, cooked, 1/2 cup
140
Tofu, regular, 1/2 cup
130
Soynuts, 1/2 cup
119
Collard greens, 1/2 cup
120
Almonds, 1/2 cup
92
Ice cream, vanilla, regular, 1/2 cup
85
Navy or baked beans, 1/2 cup
64
Mustard greens, 1/2 cup
51
Orange, 1 medium
52
Okra, 1/2 cup
50
Halibut, baked, 3 oz
51
Kale, fresh, cooked, 1/2 cup
47
Broccoli, cooked from fresh, 1/2 cup
42
1300 mg
Iron
18 mg
Iron Content of Food
Food
Iron(mg)
Clams,3.5 oz, steamed
22.0
Oysters, 3.5 oz cooked
8.5
Chicken liver, 3.5 oz cooked
8.5
Pumpkin seeds, 1/2 cup roasted
8.5
Tofu, 1/2 cup
6.7
Beef liver, 3.5 oz cooked
6.3
Oysters, 3.5 oz raw
5.4
Pistachios, 1/2 cup
4.4
Blackstrap molasses, 2 Tbl
3.6
Beef roast, 3.5 oz cooked
3.5
Ground beef, 3 oz, cooked
2.2
Lamb, 3.5 oz cooked
2.2
Unsweetened chocolate, 1 oz
1.8
Raisins, 1/2 cup
1.75
Pinto beans, 1/2 cup canned
1.75
Sunflower seeds, 1/2 cup
1.7
Sweet potatoes, canned, 1/2 cup
1.7
Pasta, 1 cup cooked
1.7
Pumpkin, 1/2 cup cooked
1.7
Baked potato w/skin, 1/2 cup
1.7
Turkey, white meat, 3.5 oz
1.6
Oatmeal, 1 cup cooked
1.6
Spinach, 1/2 cup, cooked
1.4
Canned tuna, 3.5 oz
1.3
18 mg
Vitamin D
400 IU (10mcg)FOOD Vitamin D (mcg)Cod liver oil, 1 Tbl 34.0Pacific oysters, 3.5 oz 16.0Most fish, 3.5 oz 8.0Vitamin D fortified milk 2.45Egg, cooked 0.65Beef, 3.5 oz 0.18Yogurt, 1 cup 0.10Cheddar cheese, 1 oz 0.09
600 IU (15mcg)
Vitamin E
30 IU (20.1mg)
Vitamin E Rich Foods FOOD Vitamin E (mg)Wheat germ, 2 Tbl 3.6Sunflower seeds, 1/4 cup 8.4Peanut butter, 2 Tbl 2.9Peanuts, 1/2 cup 2.5Peanut oil, 1 Tbl 2.1Almond oil, 1Tbl 5.4Almonds, 1/4 cup 9.0Avocado, 1 medium 3.5Mango, fresh 2.2 Papaya, one medium 2.2Canola oil, 1 Tbl 2.3Avocado, black skin, EA 3.3Olive oil, 1 Tbl 1.9Spinach, 1/2 cup cooked 1.9Broccoli, 1/c cup cooked 1.6Kiwi, one medium 1.0Nectarine, one medium 1.0Mayonnaise, 1 Tbl 0.7Swiss chard, 1/2 cup 1.7Papaya cubes, 1 cup, 1.0Mustard greens, 1/2 cup 0.9
15 mg (33 IU (22.11mg) of synthetic)
Vitamin K
80 μgFOOD Vitamin K (mcg)Brussels sprouts, 1/2 cup 460Broccoli, 1/2 cup 248Cauliflower, 1/2 cup 150Swiss chard, 1/2 cup 123Spinach, raw, 1 cup 120Beef, 3.5 oz 104Pork, 3.5 oz 88Eggs, whole, large 25Strawberries, 1 cup 23Oats, 1oz, dry 18Milk, 8 oz, whole 10
120 μg
Thiamin B1
1.5 mgFOOD Thiamin Content (mg)Yeast, brewer's, 2 Tbl 2.3Pork chop, lean, 3.5 oz 0.9Ham, lean, 3.5 oz 0.7Sunflower seeds, 1 oz 0.6Catfish, 3.5 oz cooked 0.4Bagel, 2 oz enriched 0.4Milk, soy, 1 cup 0.4Pasta, 1 cup cooked 0.3Beans, baked, 1 cup 0.34Oatmeal, 1 cup cooked 0.26Rice, white, cooked, 1 cup 0.26Green peas, 1/2 cup cooked 0.23Potato, one medium baked 0.22Orange juice, 1 cup 0.20Black beans, 1/2 cup cooked 0.21Navy beans, 1/2 cup cooked 0.19Soy nuts, 1/2 cup 0.20Cashews, 1/2 cup 0.15Peanuts, 1/2 cup 0.10
1.2 mg
Riboflavin B2
1.7 mgFOOD Riboflavin (mg)Liver, beef, 3.5 oz cooked 4.14Almonds, 1/2 cup 0.78Soy nuts, 1/2 cup 0.65Mackerel, 3.5 oz canned 0.54Yogurt, low fat, 1 cup 0.52Steamed clams, 3.5 oz 0.43Milk, nonfat, 1 cup 0.34Yogurt, low-fat, 1 cup 0.37Clams, canned, 3 oz 0.36Ice milk, soft serve, 1 oz 0.34Egg, cooked 0.25Pork, loin, 3 oz cooked 0.24Pasta, 1 cup cooked 0.23Bagel, plain, 0.22Hamburger, lean, 3.5 oz 0.21Cheese, cottage, 1/2 cup 0.21Chicken, dark, 3 oz cooked 0.19Spinach, ckd, 1/2 cup 0.16Wheat germ, raw, 2 Tbl 0.12
1.3 mg
Niacin B3
20 mgFood Niacin (mg)Beef liver, 3.5 oz cooked 14.4Peanuts, 1/2 cup 10.5Chicken, white meat, cooked 13.4Tuna, canned in water, 3 oz 11.8Salmon, 3.5 oz cooked 8.0Corn grits, instant, 1 pkt 6.8Ground beef, 3.5 oz cooked 5.3Cheerios, 1 cup 5.0Peanut butter, 2 Tbl 4.4Almonds, 1/2 cup 1.4Potato, baked with skin 3.3Bagel, plain, 2.5 oz 3.3Flour tortilla, 10" 2.6Pasta, 1 cup cooked 2.3Mushrooms, raw, 1/2 cup 1.7Barley, 1/2 cup cooked 1.6Corn, yellow, 1/2 cup 1.3Mango, 1 medium 1.5Lentils, 1/2 cup cooked 1.4Sweet potatoes, 1/2 cooked 1.2Peach, raw, medium .9Carrot, raw, medium .7
16 mg
Vitamin B6
2 mgFOOD Vitamin B6 (mg)Liver, beef, 3.5 oz cooked 1.4Oatmeal, 1 cup cooked .74Banana, medium .70Salmon, 3.5 oz cooked .65Chicken, light meat, 3.5 oz .63Turkey, light meat, 3.5 oz .50Potatoes, mashed, 1 cup .48Avocado, California, 1 .48Halibut, baked, 3.5 oz .40Tomato juice, 1 cup cooked .34Sweet potatoes, 1/2 cup .30Blackstrap molasses, 2 Tbl .29Mango .28Rice, brown, cooked, 1 cup .28Sunflower seeds, 1/4 cup .26Brussels sprouts, 1/2 cup .23Prunes, dried, 10 .22Watermelon, 1 cup cubed .22Cantelope, 1 cup cubed .18Lentils, 1/2 cup cooked .18Carrots, 1/2 cup cooked .18Peanuts, 1/2 cup .18Peanut butter, 2 Tbl .15
1.7 mg
Folate B9
400 μg
Item
Folate (mcg)
Liver, chicken, 3.5 oz cooked
770
Liver, beef, 3.5 oz cooked
220
Blackeyed peas, boiled, 1 cup
210
Lentils, 1/2 cup cooked
179
Beans, white, boiled, 1/2 cup
144
Black eye peas, 1/2 cup cooked
120
Broccoli, cooked, 1 cup
104
Spinach, cooked, 1/2 cup
103
White pasta , 1/2 cup cooked
98
Flour tortilla, 10" diameter
88
Collard greens, ckd ,fresh 1/2 cup
88
Romaine lettuce, 1 cup
76
Orange juice, 1 cup
75
Fresh spinach, 1 cup
58
Wheat germ, raw, 2 Tbl
50
Tofu, 1/2 cup
55
Papaya cubes, 1 cup
53
Vegetable juice, 1 cup
51
400 μg
Vitamin B12
6 μgFOOD Vitamin B12 (mcg)Liver, beef, 3.5 oz 112Clams, steamed, 3.5 oz 99Oysters, raw, 3 oz 16Crab, cooked, 3 oz 9Trout, cooked, 3.5 oz 5Tuna, light, canned, 3.5 oz 1.8Low fat yogurt, 1 cup 1.4Milk, nonfat, 1 cup .93Frankfurters, beef, 1 .88Pork chop, broiled, 3.5 oz .6Egg, cooked .50Cheese, provolone, 1 oz .41Chicken, white meat, 3.5 oz .36Chicken, dark meat, 3.5 oz .32Cheddar cheese, 1 oz .24
2.4 μg
Biotin B7
300 μg
Dietary Sources
Nuts, liver, egg yolks, soybeans and fish are rich sources of biotin. See table for dietary sources of biotin. FOOD Biotin (mcg)Peanuts, 1/2 cup: 73Filberts, 1/2 cup: 51Almonds, 1/2 cup: 34Peanut butter, 2 Tbl: 32Soy protein isolate, 1 oz: 8.5Egg, 1 large cooked: 8.1Cashews, 1/2 cup: 8.9Low fat yogurt, 1 cup: 7.4Haddock, 3.5 oz cooked: 6.0Sweet potatoes, canned, 1/2 cup: 5.5Swiss chard, cooked, 1/2 cup: 5.3Salmon, 3.5 oz cooked: 5.0Nonfat milk, 1 cup: 4.9Tomato sauce, 1/2 cup: 4.7Carrots, 1/2 cup, cooked: 3.9Avocado, half: 3.6Carrot, 7.5" raw: 3.6Papaya cubes, 1 cup: 3.1Banana, one: 3.1Pork, 3.5 oz cooked: 3.0Tuna, 3.5 oz canned: 3.0
30 μg
Pantothenic acid B5
10 mgDietary Sources of Pantothenic AcidFOOD Pantothenic Acid (mg)Liver, beef, 3.5 oz 5.3Sunflower seeds, 1/4 cup 2.3Low fat yogurt, 1 cup 1.5Salmon, baked, 3.5 oz 1.4Poultry, dark meat, 3.5 oz 1.3Poultry, white meat, 3.5 oz 1.0Peanuts, 1/2 cup 1.0Avocado half 1.0Mushrooms, ckd, 1/2 cup .84Milk, nonfat, 1 cup .80Ice milk, soft serve, 1 cup .78Corn, cooked, 1/2 cup .72Potato, baked, one .70Sweet potato, 1/2 cup .68Dates, 10 .65Wheat germ, raw, 1/4 cup .65Liverwurst, 1 slice .53Cheese, blue, 1 oz .49Oatmeal, cooked, 1 cup .47Broccoli, boiled, 1/2 cup .40Papaya, 1/2 cup .33Cheese, cottage, 1/2 cup .27Peanut butter, creamy, 2 T .26Strawberries, 1 cup .25Orange juice, 1 cup .24
5 mg
Phosphorus
1000 mg
Phosphorus Content of Food Food Phosphorous (mg)Pumpkin seed kernels, 1/4 cup 665Sardines w/bones, 3.5 oz 425Sunflower seeds, 1/4 cup 377Low fat yogurt, 1 cup 352Halibut, 3.5 oz ckd 285Salmon or trout, 3.5 oz ckd 260Sole, baked, 3 oz. 248Nonfat milk, 1 cup 247Chicken, light meat, 3.5 oz ckd 221Beef steak, 3.5 oz cooked 218Almonds, dry roasted, 1/4 cup 215Split pea soup, 1 cup 213Cheese, American, 1 oz. 211Ham, 3 oz. 210Ice milk, soft-serve, 1 cup 202Lentils, 1/2 cup cooked 178Oatmeal, 1 cup 178Wheat germ, 1 Tbl 162Navy or baked beans, 1/2 cup 155Ground beef, 3.5 oz. 155Peanuts, 1/4 cup 150Tofu, regular, 1/2 cup 120Potato, baked, with skin, 1 115Garbanzo beans, canned, 1/2 cup 108
1250 mg
Iodine
150 μg
Iodine Content of Food
Food
Iodine(mcg)
Salt, iodized, 1 tsp.
400
Haddock, 3 oz.
104 - 145
Bread, regular process, 1slice
35
Cheese, cottage, 2% fat, 1/2 cup
26 - 71
Shrimp, 3 oz.
21 - 37
Egg, 1
18 - 26
Cheese, cheddar, 1 oz.
5 - 23
Ground beef, 3 oz, cooked
150 μg
Magnesium
400 mgMagnesium Content of FoodFood Magnesium (mg)Pumpkin seeds, 1/4 cup roasted 303Almonds, 1/2 cup 238Soy nuts, 1/2 cup 196Cashews, 1/2 cup 157Tofu, firm, 1/2 cup 128Peanuts, 1/2 cup 125Chili with beans, 1 cup 115Molasses, 2 Tbl 100Wheat germ, toasted, 2 Tbl 90Unsweetened chocolate, 1 oz 88Sunflower seeds, 1/4 cup 82Halibut, baked, 3 oz. 78Swiss chard, cooked, 1/2 cup 75Spinach, 1/2 cup cooked 66Black beans, 1/2 cup 60Oatmeal, 1 cup cooked 56Peanut butter, 2 Tbl 51Baked potato with skin, 1 55Cereal, raisin bran, 1 oz. 48Low fat yogurt, 1 cup 43Milk, nonfat, 1 cup 28Chicken, breast, 3 oz. 25Green peas, cooked, 1/2 cup 23
420 mg
Zinc
15 mgFood Zinc (mg)Oysters, 3.5 oz ckd 39Beef pot roast, 3.5 oz ckd 8.5Ground beef, 3.5 oz ckd 5.5Turkey, 3.5 oz ckd 4.5Chicken liver, 3.5 oz ckd 4.3Pumpkin seeds, 1/4 cup 4.2Wheat germ, 2 Tbl 2.4Yogurt, low fat, 1 cup 2.2Soy nuts, 1/4 cup 2.1Almonds, 1/4 cup 2.0Peanuts, 1/4 cup 1.7Sunflower seeds, 1/4 cup 1.7Shrimp, 3.5 oz ckd 1.6Chicken, 3.5 oz ckd 1.3Lentils, 1/2 cup cooked 1.3
11 mg
Selenium
70 μg
Selenium Content of Food Food Selenium (mcg)Brazil nuts, 1/4 cup 1036Oysters, 3.5 oz 115Chicken liver 3.5 oz 71Raw oyster, 3.5 oz 70Steamed clams, 3.5 oz 64Beef liver, 3.5 oz 57Sardines, 3.5 oz 46Crab, 3.5 oz 40Whole wheat pasta, 1 cup 36White pasta, 1 cup 30Wheat germ, 1/4 cup 28Molasses, blackstrap, 2 T. 25Sunflower seeds, 1/4 cup 26Cooked oatmeal, 1 cup 19Soy nuts, 1/2 cup 17Freshwater fish, 3.5 oz 15Egg, boiled, one 13Tofu, 1/2 cup 11
55 μg
Copper
2 mgCopper Content of FoodFood Copper (mcg)Beef liver, 3.5 oz. 450Oysters, cooked 3.5 oz 200Oysters, raw, 3.5 oz 110Cashews, dry roasted, 1/2 cup 80Molasses, blackstrap, 2 Tbl 84Pumpkin seeds, roasted, 1/2 cup 78Black-eyed peas, cooked, 1/2 cup 70Clams, steamed, 3.5 oz 69Sunflower seeds, 1/2 cup 60Unsweetened chocolate, 1 oz 62Brewer's yeast, 2 Tbl 52Beans, refried, 1/2 cup 50Instant breakfast, fortified, 1 pkt 50V-8 juice, 1 cup 48Tofu, firm, 1/2 cup 24Prunes, dried, 10 40Salmon, baked, 3 oz. 30
900 μg
Manganese
2 mgManganese Content of FoodFood Manganese (mg)Wheat germ, 2 Tbl 2.8Pecans, 1/4 cup 2.7Whole wheat pasta, 1 cup 1.9Soy nuts, 1/4 cup .85Pumpkin seeds, 1/4 cup 1.7Cooked oatmeal, 1 cup 1.4Sweet potatoes, 1/2 cup 1.3Pineapple, fresh, 1/2 cup 1.3Pineapple juice, 1/2 cup 1.2Oysters, 3.5 oz cooked 1.2Blackstrap molasses, 2 Tbl 1.1Tomato juice, 1 cup 1.0Blackberries, 1/2 cup 0.9Grape juice, 1 cup 0.9Spinach, 1/2 cup 0.9Brown rice, 1/2 cooked 0.9Soy nuts, 1/4 cup 0.9Almonds, 1/4 cup 0.8Tofu, 1/2 cup 0.8Sunflower seeds, 1/4 cup 0.7
2.3 mg
Chromium
120 μg
Food
Chromium (mcg)
Broccoli, 1 cup, cooked
22.0
Turkey, leg, 3 oz. cooked
10.4
Juice, grape, 1 cup
7.5
Waffle, egg, 1 medium
6.7
Ham, 3 oz.
3.6
English muffin, one
3.6
Cookies, chocolate chip, one large
3.4
Potatoes, mashed, 1 cup
2.7
Bagel, egg, 1
2.5
Juice, orange, 1 cup
2.2
Green beans, 1 cup, cooked
2.2
35 μg
Molybdenum
75 μgFood Molybdenum (mcg)Navy beans, 1/2 cup ckd 98Black-eye peas, 1/2 cup ckd 90Lentils, 1/2 cup ckd 74Split peas, 1/2 cup ckd 74Lima beans, 1/2 cup ckd 71Kidney beans, 1/2 cup ckd 66Black beans, 1/2 cup ckd 65Almonds, 1/4 cup 11.6Peanuts, 1/4 cup 10.6Chestnuts, 1/4 cup 10.6Cashews, 1/4 cup 9.5Yogurt, 1 cup 11.3Egg, 1, cooked 9.0Veal liver, 3.5 oz 8.9Green soybeans, 1/2 cup 6.4Cottage cheese, 1/2 cup 5.2Milk, 1 cup 4.9Tomatoes, fresh, 1/2 cup 4.5
45 μg
Chloride Chlorine is found primarily as the chloride ion,
3400 mg
Chlorine also promotes renal retention of potassium. Dietary requirements for chlorine have not been established because dietary deficiencies have not been observed
2300 mg
Friday, December 11, 2009
Food rich in Vitamins, Minerals and more
http://en.wikipedia.org/wiki/Reference_Daily_Intake***
http://en.wikipedia.org/wiki/Dietary_Reference_Intake**
www.nal.usda.gov/fnic/foodcomp/search/ ***
Chromium rich food: www.whfoods.com/genpage.php?tname=nutrient&dbid=51***
Calcium rich food: www.whfoods.com/genpage.phptname=nutrient&dbid=45#foodsources***
ALKALINIZING RAW FOODS: http://www.essense-of-life.com/moreinfo/foodcharts.htm***
Chloride and potassium rich food: http://www.ajcn.org/cgi/reprint/32/9/1757.pdf***
Copper rich food: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=53***
Fluoride rich food: http://www.who.int/water_sanitation_health/dwq/chemicals/fluoride.pdf**
Multiply the number in mg by 1,000 to get the same weight in micrograms (ug)
Iodine Rich Foods: http://www.buzzle.com/articles/iodine-rich-foods.html***
Iron Rich Food: http://www.loveyourbaby.com/iron-rich-food-list.html***
Magnesium rich food: http://dietary-supplements.info.nih.gov/factsheets/magnesium.asp***
Manganese rich food: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=77***
Molybdenum: Foods that grow above ground - such as peas, leafy vegetables (including broccoli and spinach) http://www.online-vitamins-guide.com/minerals/molybdenum.htm***Also: http://www.healthylivinganswers.com/vitamins/molybdenum-mineral.html***
Phosphorus rich food: http://www.oralchelation.com/ingred/phosphorus.htm***
Potassium rich food: http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR22/nutrlist/sr22w306.pdf**
Selenium rich food: http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR22/nutrlist/sr22w317.pdf**
Sodium rich food: http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR22/nutrlist/sr22w307.pdf**
Zinc rich food:
http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR22/nutrlist/sr22w309.pdf**
http://en.wikipedia.org/wiki/Dietary_Reference_Intake**
www.nal.usda.gov/fnic/foodcomp/search/ ***
Chromium rich food: www.whfoods.com/genpage.php?tname=nutrient&dbid=51***
Calcium rich food: www.whfoods.com/genpage.phptname=nutrient&dbid=45#foodsources***
ALKALINIZING RAW FOODS: http://www.essense-of-life.com/moreinfo/foodcharts.htm***
Chloride and potassium rich food: http://www.ajcn.org/cgi/reprint/32/9/1757.pdf***
Copper rich food: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=53***
Fluoride rich food: http://www.who.int/water_sanitation_health/dwq/chemicals/fluoride.pdf**
Multiply the number in mg by 1,000 to get the same weight in micrograms (ug)
Iodine Rich Foods: http://www.buzzle.com/articles/iodine-rich-foods.html***
Iron Rich Food: http://www.loveyourbaby.com/iron-rich-food-list.html***
Magnesium rich food: http://dietary-supplements.info.nih.gov/factsheets/magnesium.asp***
Manganese rich food: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=77***
Molybdenum: Foods that grow above ground - such as peas, leafy vegetables (including broccoli and spinach) http://www.online-vitamins-guide.com/minerals/molybdenum.htm***Also: http://www.healthylivinganswers.com/vitamins/molybdenum-mineral.html***
Phosphorus rich food: http://www.oralchelation.com/ingred/phosphorus.htm***
Potassium rich food: http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR22/nutrlist/sr22w306.pdf**
Selenium rich food: http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR22/nutrlist/sr22w317.pdf**
Sodium rich food: http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR22/nutrlist/sr22w307.pdf**
Zinc rich food:
http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR22/nutrlist/sr22w309.pdf**
Thursday, December 10, 2009
Minerls Vitamins - www.merck.com
http://www.nal.usda.gov/fnic/foodcomp/search/
Minerals
Mineral
Good Sources
Main Functions
Recommended Dietary Allowance for adults
Safe Upper Limit
Calcium
Milk and milk products, meat, fish eaten with the bones (such as sardines), eggs, fortified cereal products, beans, fruits, and vegetables
Required for the formation of bone and teeth, for blood clotting, for normal muscle function, for the normal functioning of many enzymes, and for normal heart rhythm
1,000 milligrams
1,200 milligrams for people over 50
2,500 milligrams
Chloride
Salt, beef, pork, sardines, cheese, green olives, corn bread, potato chips, sauerkraut, and processed or canned foods (usually as salt)
Involved in electrolyte balance
1,000 milligrams
—
Chromium
Liver, processed meats, whole-grain cereals, and nuts
Enables insulin to function (insulin controls blood sugar levels)
Helps in the processing (metabolism) and storage of carbohydrates, protein, and fat
35 micrograms for men aged 50 and younger
25 micrograms for women aged 50 and younger
30 micrograms for men over 50
20 micrograms for women over 50
—
Copper
Organ meats, shellfish, cocoa, mushrooms, nuts, dried legumes, dried fruits, peas, tomato products, and whole-grain cereals
Is a component of many enzymes that are necessary for energy production, for antioxidant action*, and for formation of the hormone epinephrine, red blood cells, bone, and connective tissue
900 micrograms
10,000 micrograms
Fluoride
Seafood, tea, and fluoridated water
Required for the formation of bone and teeth
3 milligrams for women
4 milligrams for men
10 milligrams
Iodine
Seafood, iodized salt, eggs, cheese, and drinking water (in amounts that vary by the iodine content of local soil)
Required for the formation of thyroid hormones
150 micrograms
1,100 micrograms
Iron
As heme† iron:
Beef, poultry, fish, kidneys, and liver
As nonheme iron: Soybean flour, beans, molasses, spinach, clams, and fortified grains and cereals
Required for the formation of many enzymes in the body
Is an important component of muscle cells and of hemoglobin, which enables red blood cells to carry oxygen and deliver it to the body's tissues
8 milligrams for women over 50 and for men
18 milligrams for women aged 50 and younger (premenopause)
27 milligrams for pregnant women
9 milligrams for breastfeeding women
45 milligrams
Magnesium
Leafy green vegetables, nuts, cereal grains, beans, and tomato paste
Required for the formation of bone and teeth, for normal nerve and muscle function, and for the activation of enzymes
320 milligrams for women
420 milligrams for men
—
Manganese
Whole-grain cereals, pineapple, nuts, tea, beans, and tomato paste
Required for the formation of bone and the formation and activation of certain enzymes
2.3 milligrams for men
1.8 milligrams for women
6 to 11 milligrams
Molybdenum
Milk, legumes, whole-grain breads and cereals, and dark green vegetables
Required for metabolism of nitrogen, the activation of certain enzymes, and normal cell function
Helps break down sulfites (present in foods naturally and added as preservatives)
45 micrograms
1,100 to 2,000 micrograms
Phosphorus
Dairy products, meat, poultry, fish, cereals, nuts, and legumes
Required for the formation of bone and teeth and for energy production
Used to form nucleic acids, including DNA (deoxyribonucleic acid)
700 milligrams
4,000 milligrams
Potassium
Whole and skim milk, bananas, tomatoes, oranges, melons, potatoes, sweet potatoes, prunes, raisins, spinach, turnip greens, collard greens, kale, other green leafy vegetables, most peas and beans, and salt substitutes (potassium chloride)
Required for normal nerve and muscle function
Involved in electrolyte balance
3.5 grams
—
Selenium
Meats, seafood, nuts, and cereals (depending on the selenium content of soil where grains were grown)
Acts as an antioxidant*, with vitamin E
Required for thyroid gland function
55 micrograms
400 micrograms
Sodium
Salt, beef, pork, sardines, cheese, green olives, corn bread, potato chips, sauerkraut, and processed or canned foods (usually as salt)
Required for normal nerve and muscle function
Helps the body maintain a normal electrolyte and fluid balance
1,000 milligrams
2,400 milligrams
Zinc
Meat, liver, oysters, seafood, peanuts, fortified cereals, and whole grains (depending on the zinc content of soil where grains were grown)
Used to form many enzymes and insulin
Required for healthy skin, healing of wounds, and growth
15 milligrams
—
*Antioxidants protect cells against damage due to reactive by-products of normal cell activity called free radicals.
†The body absorbs heme iron better than nonheme iron.
____________________________________________
Vitamins
Vitamin
Good Sources
Main Functions
Recommended Dietary Allowance
Safe Upper Limit
Biotin
Liver, kidneys, egg yolks, milk, fish, dried yeast, cauliflower, nuts, and legumes
Required for the metabolism of carbohydrates and fatty acids
30 micrograms (but no RDA has been established)
—
Folate (folic acid)
Fresh green leafy vegetables, asparagus, broccoli, fruits (especially citrus), liver, other organ meats, dried yeast, and enriched breads, pastas, and cereals
(Note: Extensive cooking destroys 50–95% of the folate in food.)
Required for the formation of red blood cells, for DNA and RNA synthesis, and for normal development of the nervous system in a fetus
400 micrograms
600 micrograms for pregnant women
500 micrograms for breastfeeding women
1,000 micrograms
Niacin Some Trade Names NIASPAN( nicotinic acid Some Trade Names See Niacinor nicotinamide )
Dried yeast, liver, meat, fish, legumes, and whole-grain or enriched cereal products
Required for the metabolism of carbohydrates, fats, and many other substances
14 milligrams for women
16 milligrams for men
35 milligrams
Pantothenic acid
Liver, beef, egg yolks, yeast, potatoes, broccoli, and whole grains
Required for the metabolism of carbohydrates and fats
5 milligrams (but no RDA has been established)
—
Riboflavin (vitamin B2)
Milk, cheese, liver, meat, fish, eggs, and enriched cereals
Required for the metabolism of carbohydrates and amino acids and for healthy mucous membranes, such as those lining the mouth
1.1 milligrams for women
1.3 milligrams for men
1.4 milligrams for pregnant women
1.6 milligrams for breastfeeding women
—
Thiamin (vitamin B1)
Dried yeast, whole grains, meat (especially pork and liver), enriched cereals, nuts, legumes, and potatoes
Required for the metabolism of carbohydrates and for normal nerve and heart function
1.1 milligrams for women
1.2 milligrams for men
1.4 milligrams for pregnant or breastfeeding women
—
Vitamin A Some Trade Names AQUASOL A(retinol)
As vitamin A Some Trade Names AQUASOL A: Fish liver oils, liver, egg yolks, butter, cream, and fortified milk
As carotenoids (converted to vitamin A Some Trade Names AQUASOL Ain the body), such as beta-carotene: Dark green and yellow-orange vegetables, and yellow-orange fruits
Required to form light-sensitive nerve cells (photoreceptors) in the retina, helping maintain night vision
Helps maintain the health of the skin, cornea, and lining of the lungs, intestine, and urinary tract
Helps protect against infections
700 micrograms for women
900 micrograms for men
770 micrograms for pregnant women
1,200 micrograms for breastfeeding women
3,000 micrograms
Vitamin B6
Dried yeast, liver, other organ meats, whole-grain cereals, fish, and legumes
Required for the metabolism of amino acids and fatty acids, for normal nerve function, for the formation of red blood cells, and for healthy skin
1.3 milligrams
1.5 milligrams for women older than 50
1.7 milligrams for men older than 50
1.9 milligrams for pregnant women
2.0 milligrams for breastfeeding women
100 milligrams
Vitamin B12 (cobalamins)
Meats (especially beef, pork, liver, and other organ meats), eggs, fortified cereals, milk, clams, oysters, salmon, and tuna
Required for the formation and maturation of red blood cells, for nerve function, and for DNA synthesis
2.4 micrograms
2.6 micrograms for pregnant women
2.8 micrograms for breastfeeding women
—
Vitamin C (ascorbic acid)
Citrus fruits, tomatoes, potatoes, broccoli, strawberries, and sweet peppers
Required for the formation, growth, and repair of bone, skin, and connective tissue; for healing of wounds and burns; and for normal function of blood vessels
Acts as an antioxidant, protecting cells against damage by free radicals
Helps the body absorb iron
75 milligrams for women
90 milligrams for men
85 milligrams for pregnant women
120 milligrams for breastfeeding women
35 milligrams more for smokers
2,000 milligrams
Vitamin D Some Trade Names See Ergocalciferol
Formed in the skin when the skin is exposed to direct sunlight
Fortified milk, fatty fish, fish liver oils, and egg yolks
Promotes the absorption of calcium and phosphorus from the intestine
Required for bone formation, growth, and repair.
Strengthens the immune system and reduces the risk of autoimmune disorders
200 IU for people aged 50 and younger
400 IU for people aged 51 to 70
600 IU for people older than 70
2,000 IU
Vitamin E
Vegetable oil, margarine, nuts, and wheat germ
Acts as an antioxidant, protecting cells against damage by free radicals
15 milligrams (22 IU of natural or 33 IU of synthetic)
19 milligrams for breastfeeding women
1,000 milligrams
Vitamin K
Green leafy vegetables (such as collards, spinach, and kale) and soybean and canola oils
Helps in the formation of blood clotting factors and thus is necessary for normal blood clotting
Required for healthy bones and other tissues
90 micrograms for women
120 micrograms for men
—
IU = international unit; DNA = deoxyribonucleic acid; RNA = ribonucleic acid.
Some vitamins—A, D, E, and K—are fat soluble. Other vitamins—B vitamins and vitamin C—are water soluble. B vitamins include biotin, folate (folic acid), niacin Some Trade Names NIASPAN, pantothenic acid, riboflavin (vitamin B2), thiamin (vitamin B1), and vitamins B6 (pyridoxine) and B12 (cobalamins). Deficiency of biotin or pantothenic acid almost never occurs.
The body does not store most vitamins. Therefore, people must consume them regularly. Vitamins A, B12, and D are stored in significant amounts, mainly in the liver.
__________________________________________
Minerals
Mineral
Good Sources
Main Functions
Recommended Dietary Allowance for adults
Safe Upper Limit
Calcium
Milk and milk products, meat, fish eaten with the bones (such as sardines), eggs, fortified cereal products, beans, fruits, and vegetables
Required for the formation of bone and teeth, for blood clotting, for normal muscle function, for the normal functioning of many enzymes, and for normal heart rhythm
1,000 milligrams
1,200 milligrams for people over 50
2,500 milligrams
Chloride
Salt, beef, pork, sardines, cheese, green olives, corn bread, potato chips, sauerkraut, and processed or canned foods (usually as salt)
Involved in electrolyte balance
1,000 milligrams
—
Chromium
Liver, processed meats, whole-grain cereals, and nuts
Enables insulin to function (insulin controls blood sugar levels)
Helps in the processing (metabolism) and storage of carbohydrates, protein, and fat
35 micrograms for men aged 50 and younger
25 micrograms for women aged 50 and younger
30 micrograms for men over 50
20 micrograms for women over 50
—
Copper
Organ meats, shellfish, cocoa, mushrooms, nuts, dried legumes, dried fruits, peas, tomato products, and whole-grain cereals
Is a component of many enzymes that are necessary for energy production, for antioxidant action*, and for formation of the hormone epinephrine, red blood cells, bone, and connective tissue
900 micrograms
10,000 micrograms
Fluoride
Seafood, tea, and fluoridated water
Required for the formation of bone and teeth
3 milligrams for women
4 milligrams for men
10 milligrams
Iodine
Seafood, iodized salt, eggs, cheese, and drinking water (in amounts that vary by the iodine content of local soil)
Required for the formation of thyroid hormones
150 micrograms
1,100 micrograms
Iron
As heme† iron:
Beef, poultry, fish, kidneys, and liver
As nonheme iron: Soybean flour, beans, molasses, spinach, clams, and fortified grains and cereals
Required for the formation of many enzymes in the body
Is an important component of muscle cells and of hemoglobin, which enables red blood cells to carry oxygen and deliver it to the body's tissues
8 milligrams for women over 50 and for men
18 milligrams for women aged 50 and younger (premenopause)
27 milligrams for pregnant women
9 milligrams for breastfeeding women
45 milligrams
Magnesium
Leafy green vegetables, nuts, cereal grains, beans, and tomato paste
Required for the formation of bone and teeth, for normal nerve and muscle function, and for the activation of enzymes
320 milligrams for women
420 milligrams for men
—
Manganese
Whole-grain cereals, pineapple, nuts, tea, beans, and tomato paste
Required for the formation of bone and the formation and activation of certain enzymes
2.3 milligrams for men
1.8 milligrams for women
6 to 11 milligrams
Molybdenum
Milk, legumes, whole-grain breads and cereals, and dark green vegetables
Required for metabolism of nitrogen, the activation of certain enzymes, and normal cell function
Helps break down sulfites (present in foods naturally and added as preservatives)
45 micrograms
1,100 to 2,000 micrograms
Phosphorus
Dairy products, meat, poultry, fish, cereals, nuts, and legumes
Required for the formation of bone and teeth and for energy production
Used to form nucleic acids, including DNA (deoxyribonucleic acid)
700 milligrams
4,000 milligrams
Potassium
Whole and skim milk, bananas, tomatoes, oranges, melons, potatoes, sweet potatoes, prunes, raisins, spinach, turnip greens, collard greens, kale, other green leafy vegetables, most peas and beans, and salt substitutes (potassium chloride)
Required for normal nerve and muscle function
Involved in electrolyte balance
3.5 grams
—
Selenium
Meats, seafood, nuts, and cereals (depending on the selenium content of soil where grains were grown)
Acts as an antioxidant*, with vitamin E
Required for thyroid gland function
55 micrograms
400 micrograms
Sodium
Salt, beef, pork, sardines, cheese, green olives, corn bread, potato chips, sauerkraut, and processed or canned foods (usually as salt)
Required for normal nerve and muscle function
Helps the body maintain a normal electrolyte and fluid balance
1,000 milligrams
2,400 milligrams
Zinc
Meat, liver, oysters, seafood, peanuts, fortified cereals, and whole grains (depending on the zinc content of soil where grains were grown)
Used to form many enzymes and insulin
Required for healthy skin, healing of wounds, and growth
15 milligrams
—
*Antioxidants protect cells against damage due to reactive by-products of normal cell activity called free radicals.
†The body absorbs heme iron better than nonheme iron.
____________________________________________
Vitamins
Vitamin
Good Sources
Main Functions
Recommended Dietary Allowance
Safe Upper Limit
Biotin
Liver, kidneys, egg yolks, milk, fish, dried yeast, cauliflower, nuts, and legumes
Required for the metabolism of carbohydrates and fatty acids
30 micrograms (but no RDA has been established)
—
Folate (folic acid)
Fresh green leafy vegetables, asparagus, broccoli, fruits (especially citrus), liver, other organ meats, dried yeast, and enriched breads, pastas, and cereals
(Note: Extensive cooking destroys 50–95% of the folate in food.)
Required for the formation of red blood cells, for DNA and RNA synthesis, and for normal development of the nervous system in a fetus
400 micrograms
600 micrograms for pregnant women
500 micrograms for breastfeeding women
1,000 micrograms
Niacin Some Trade Names NIASPAN( nicotinic acid Some Trade Names See Niacinor nicotinamide )
Dried yeast, liver, meat, fish, legumes, and whole-grain or enriched cereal products
Required for the metabolism of carbohydrates, fats, and many other substances
14 milligrams for women
16 milligrams for men
35 milligrams
Pantothenic acid
Liver, beef, egg yolks, yeast, potatoes, broccoli, and whole grains
Required for the metabolism of carbohydrates and fats
5 milligrams (but no RDA has been established)
—
Riboflavin (vitamin B2)
Milk, cheese, liver, meat, fish, eggs, and enriched cereals
Required for the metabolism of carbohydrates and amino acids and for healthy mucous membranes, such as those lining the mouth
1.1 milligrams for women
1.3 milligrams for men
1.4 milligrams for pregnant women
1.6 milligrams for breastfeeding women
—
Thiamin (vitamin B1)
Dried yeast, whole grains, meat (especially pork and liver), enriched cereals, nuts, legumes, and potatoes
Required for the metabolism of carbohydrates and for normal nerve and heart function
1.1 milligrams for women
1.2 milligrams for men
1.4 milligrams for pregnant or breastfeeding women
—
Vitamin A Some Trade Names AQUASOL A(retinol)
As vitamin A Some Trade Names AQUASOL A: Fish liver oils, liver, egg yolks, butter, cream, and fortified milk
As carotenoids (converted to vitamin A Some Trade Names AQUASOL Ain the body), such as beta-carotene: Dark green and yellow-orange vegetables, and yellow-orange fruits
Required to form light-sensitive nerve cells (photoreceptors) in the retina, helping maintain night vision
Helps maintain the health of the skin, cornea, and lining of the lungs, intestine, and urinary tract
Helps protect against infections
700 micrograms for women
900 micrograms for men
770 micrograms for pregnant women
1,200 micrograms for breastfeeding women
3,000 micrograms
Vitamin B6
Dried yeast, liver, other organ meats, whole-grain cereals, fish, and legumes
Required for the metabolism of amino acids and fatty acids, for normal nerve function, for the formation of red blood cells, and for healthy skin
1.3 milligrams
1.5 milligrams for women older than 50
1.7 milligrams for men older than 50
1.9 milligrams for pregnant women
2.0 milligrams for breastfeeding women
100 milligrams
Vitamin B12 (cobalamins)
Meats (especially beef, pork, liver, and other organ meats), eggs, fortified cereals, milk, clams, oysters, salmon, and tuna
Required for the formation and maturation of red blood cells, for nerve function, and for DNA synthesis
2.4 micrograms
2.6 micrograms for pregnant women
2.8 micrograms for breastfeeding women
—
Vitamin C (ascorbic acid)
Citrus fruits, tomatoes, potatoes, broccoli, strawberries, and sweet peppers
Required for the formation, growth, and repair of bone, skin, and connective tissue; for healing of wounds and burns; and for normal function of blood vessels
Acts as an antioxidant, protecting cells against damage by free radicals
Helps the body absorb iron
75 milligrams for women
90 milligrams for men
85 milligrams for pregnant women
120 milligrams for breastfeeding women
35 milligrams more for smokers
2,000 milligrams
Vitamin D Some Trade Names See Ergocalciferol
Formed in the skin when the skin is exposed to direct sunlight
Fortified milk, fatty fish, fish liver oils, and egg yolks
Promotes the absorption of calcium and phosphorus from the intestine
Required for bone formation, growth, and repair.
Strengthens the immune system and reduces the risk of autoimmune disorders
200 IU for people aged 50 and younger
400 IU for people aged 51 to 70
600 IU for people older than 70
2,000 IU
Vitamin E
Vegetable oil, margarine, nuts, and wheat germ
Acts as an antioxidant, protecting cells against damage by free radicals
15 milligrams (22 IU of natural or 33 IU of synthetic)
19 milligrams for breastfeeding women
1,000 milligrams
Vitamin K
Green leafy vegetables (such as collards, spinach, and kale) and soybean and canola oils
Helps in the formation of blood clotting factors and thus is necessary for normal blood clotting
Required for healthy bones and other tissues
90 micrograms for women
120 micrograms for men
—
IU = international unit; DNA = deoxyribonucleic acid; RNA = ribonucleic acid.
Some vitamins—A, D, E, and K—are fat soluble. Other vitamins—B vitamins and vitamin C—are water soluble. B vitamins include biotin, folate (folic acid), niacin Some Trade Names NIASPAN, pantothenic acid, riboflavin (vitamin B2), thiamin (vitamin B1), and vitamins B6 (pyridoxine) and B12 (cobalamins). Deficiency of biotin or pantothenic acid almost never occurs.
The body does not store most vitamins. Therefore, people must consume them regularly. Vitamins A, B12, and D are stored in significant amounts, mainly in the liver.
__________________________________________
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
Fish, salmon, Atlantic, wild, cooked, dry heat
Refuse: 0%
NDB No: 15209 (Nutrient values and weights are for edible portion)
Nutrient Units Value per
100 grams Number
of Data
Points
Proximates
Water g 59.62 0
Energy kcal 182 0
Energy kJ 761 0
Protein g 25.44 0
Total lipid (fat) g 8.13 0
Ash g 3.26 0
Carbohydrate, by difference g 0.00 0
Fiber, total dietary g 0.0 0
Minerals
Calcium, Ca mg 15 0
Iron, Fe mg 1.03 0
Magnesium, Mg mg 37 0
Phosphorus, P mg 256 0
Potassium, K mg 628 0
Sodium, Na mg 56 0
Zinc, Zn mg 0.82 0
Copper, Cu mg 0.321 0
Manganese, Mn mg 0.021 0
Selenium, Se mcg 46.8 0
Vitamins
Vitamin C, total ascorbic acid mg 0.0 0
Thiamin mg 0.275 0
Riboflavin mg 0.487 0
Niacin mg 10.077 0
Pantothenic acid mg 1.920 0
Vitamin B-6 mg 0.944 0
Folate, total mcg 29 0
Folic acid mcg 0 0
Folate, food mcg 29 0
Folate, DFE mcg_DFE 29 0
Vitamin B-12 mcg 3.05 0
Vitamin A, RAE mcg_RAE 13 0
Retinol mcg 13 0
Vitamin A, IU IU 44 0
Lipids
Fatty acids, total saturated g 1.257 0
14:0 g 0.176 0
16:0 g 0.810 0
18:0 g 0.272 0
Fatty acids, total monounsaturated g 2.697 0
16:1 undifferentiated g 0.322 0
18:1 undifferentiated g 1.732 0
20:1 g 0.286 0
22:1 undifferentiated g 0.358 0
Fatty acids, total polyunsaturated g 3.256 0
18:2 undifferentiated g 0.220 0
18:3 undifferentiated g 0.378 0
18:4 g 0.106 0
20:4 undifferentiated g 0.342 0
20:5 n-3 (EPA) g 0.411 0
22:5 n-3 (DPA) g 0.368 0
22:6 n-3 (DHA) g 1.429 0
Cholesterol mg 71 0
Amino acids
Tryptophan g 0.285 0
Threonine g 1.115 0
Isoleucine g 1.172 0
Leucine g 2.067 0
Lysine g 2.336 0
Methionine g 0.753 0
Cystine g 0.273 0
Phenylalanine g 0.993 0
Tyrosine g 0.859 0
Valine g 1.310 0
Arginine g 1.522 0
Histidine g 0.749 0
Alanine g 1.538 0
Aspartic acid g 2.605 0
Glutamic acid g 3.797 0
Glycine g 1.221 0
Proline g 0.899 0
Serine g 1.038 0 ___________________________________________________________________
Bananas, raw
Refuse: 36% (Skin)Scientific Name: Musa acuminata CollaNDB No: 09040 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 medium (7" to 7-7/8" long) -------118g
Proximates
Water
g
88.39
Energy
kcal
105
Energy
kJ
438
Protein
g
1.29
Total lipid (fat)
g
0.39
Ash
g
0.97
Carbohydrate, by difference
g
26.95
Fiber, total dietary
g
3.1
Sugars, total
g
14.43
Sucrose
g
2.82
Glucose (dextrose)
g
5.88
Fructose
g
5.72
Lactose
g
0.00
Maltose
g
0.01
Galactose
g
0.00
Starch
g
6.35
Minerals
Calcium, Ca
mg
6
Iron, Fe
mg
0.31
Magnesium, Mg
mg
32
Phosphorus, P
mg
26
Potassium, K
mg
422
Sodium, Na
mg
1
Zinc, Zn
mg
0.18
Copper, Cu
mg
0.092
Manganese, Mn
mg
0.319
Fluoride, F
mcg
2.6
Selenium, Se
mcg
1.2
Vitamins
Vitamin C, total ascorbic acid
mg
10.3
Thiamin
mg
0.037
Riboflavin
mg
0.086
Niacin
mg
0.785
Pantothenic acid
mg
0.394
Vitamin B-6
mg
0.433
Folate, total
mcg
24
Folic acid
mcg
0
Folate, food
mcg
24
Folate, DFE
mcg_DFE
24
Choline, total
mg
11.6
Betaine
mg
0.1
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
4
Retinol
mcg
0
Carotene, beta
mcg
31
Carotene, alpha
mcg
30
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
76
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
26
Vitamin E (alpha-tocopherol)
mg
0.12
Vitamin E, added
mg
0.00
Tocopherol, beta
mg
0.00
Tocopherol, gamma
mg
0.02
Tocopherol, delta
mg
0.01
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
mcg
0.6
Lipids
Fatty acids, total saturated
g
0.132
4:0
g
0.000
6:0
g
0.000
8:0
g
0.000
10:0
g
0.001
12:0
g
0.002
14:0
g
0.002
16:0
g
0.120
18:0
g
0.006
Fatty acids, total monounsaturated
g
0.038
16:1 undifferentiated
g
0.012
18:1 undifferentiated
g
0.026
20:1
g
0.000
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
0.086
18:2 undifferentiated
g
0.054
18:3 undifferentiated
g
0.032
18:4
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
0
Phytosterols
mg
19
Amino acids
Tryptophan
g
0.011
Threonine
g
0.033
Isoleucine
g
0.033
Leucine
g
0.080
Lysine
g
0.059
Methionine
g
0.009
Cystine
g
0.011
Phenylalanine
g
0.058
Tyrosine
g
0.011
Valine
g
0.055
Arginine
g
0.058
Histidine
g
0.091
Alanine
g
0.047
Aspartic acid
g
0.146
Glutamic acid
g
0.179
Glycine
g
0.045
Proline
g
0.033
Serine
g
0.047
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
0
0
___________________________________________________________________
Cocoa mix, no sugar added, powder
Refuse: 0% Common Name: hot chocolateNDB No: 14196 (Nutrient values and weights are for edible portion)
Nutrient
Units
Value per100 grams
Numberof DataPoints
Std.Error
Proximates
Water
g
3.40
2
Energy
kcal
377
0
Energy
kJ
1576
0
Protein
g
15.49
2
Total lipid (fat)
g
3.00
2
Ash
g
6.18
0
Carbohydrate, by difference
g
71.93
0
Fiber, total dietary
g
7.5
0
Sugars, total
g
37.65
0
Minerals
Calcium, Ca
mg
576
1
Iron, Fe
mg
4.96
2
Magnesium, Mg
mg
208
2
Phosphorus, P
mg
893
1
Potassium, K
mg
2702
2
Sodium, Na
mg
876
3
189.858
Zinc, Zn
mg
3.44
2
Copper, Cu
mg
0.730
2
Manganese, Mn
mg
0.665
2
Selenium, Se
mcg
16.9
0
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
2
Thiamin
mg
0.267
2
Riboflavin
mg
1.400
2
Niacin
mg
1.084
2
Pantothenic acid
mg
3.826
2
Vitamin B-6
mg
0.318
2
Folate, total
mcg
14
0
Folic acid
mcg
0
0
Folate, food
mcg
14
0
Folate, DFE
mcg_DFE
14
0
Choline, total
mg
115.3
0
Vitamin B-12
mcg
1.18
0
Vitamin B-12, added
mcg
0.00
0
Vitamin A, RAE
mcg_RAE
4
0
Retinol
mcg
4
0
Carotene, beta
mcg
1
0
Carotene, alpha
mcg
0
0
Cryptoxanthin, beta
mcg
0
0
Vitamin A, IU
IU
15
0
Lycopene
mcg
0
0
Lutein + zeaxanthin
mcg
9
0
Vitamin E (alpha-tocopherol)
mg
0.04
0
Vitamin E, added
mg
0.00
0
Vitamin D (D2 + D3)
mcg
0.0
0
Vitamin D
IU
0
0
Vitamin K (phylloquinone)
mcg
0.7
0
Lipids
Fatty acids, total saturated
g
1.777
0
4:0
g
0.023
0
6:0
g
0.003
0
8:0
g
0.004
0
10:0
g
0.007
0
12:0
g
0.005
0
14:0
g
0.044
0
16:0
g
0.817
0
18:0
g
0.830
0
Fatty acids, total monounsaturated
g
0.979
0
16:1 undifferentiated
g
0.013
0
18:1 undifferentiated
g
0.955
0
20:1
g
0.000
0
22:1 undifferentiated
g
0.000
0
Fatty acids, total polyunsaturated
g
0.088
0
18:2 undifferentiated
g
0.078
0
18:3 undifferentiated
g
0.003
0
18:4
g
0.000
0
20:4 undifferentiated
g
0.000
0
20:5 n-3 (EPA)
g
0.000
0
22:5 n-3 (DPA)
g
0.000
0
22:6 n-3 (DHA)
g
0.000
0
Cholesterol
mg
0
3
0.000
Other
Alcohol, ethyl
g
0.0
0
Caffeine
mg
19
0
Theobromine
mg
658
0
___________________________________________________________________
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D
Refuse: 0% NDB No: 01079 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 cup -------244g
Proximates
Water
g
217.67
Energy
kcal
122
Energy
kJ
512
Protein
g
8.05
Total lipid (fat)
g
4.83
Ash
g
1.73
Carbohydrate, by difference
g
11.71
Fiber, total dietary
g
0.0
Sugars, total
g
12.35
Sucrose
g
0.02
Glucose (dextrose)
g
0.02
Fructose
g
0.02
Lactose
g
12.22
Maltose
g
0.02
Galactose
g
0.05
Minerals
Calcium, Ca
mg
293
Iron, Fe
mg
0.05
Magnesium, Mg
mg
27
Phosphorus, P
mg
224
Potassium, K
mg
342
Sodium, Na
mg
115
Zinc, Zn
mg
1.17
Copper, Cu
mg
0.015
Manganese, Mn
mg
0.034
Fluoride, F
mcg
8.3
Selenium, Se
mcg
6.1
Vitamins
Vitamin C, total ascorbic acid
mg
0.5
Thiamin
mg
0.095
Riboflavin
mg
0.451
Niacin
mg
0.224
Pantothenic acid
mg
0.869
Vitamin B-6
mg
0.093
Folate, total
mcg
12
Folic acid
mcg
0
Folate, food
mcg
12
Folate, DFE
mcg_DFE
12
Choline, total
mg
40.0
Betaine
mg
2.2
Vitamin B-12
mcg
1.29
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
134
Retinol
mcg
134
Carotene, beta
mcg
10
Carotene, alpha
mcg
0
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
464
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
0
Vitamin E (alpha-tocopherol)
mg
0.07
Vitamin E, added
mg
0.00
Tocopherol, beta
mg
0.00
Tocopherol, gamma
mg
0.00
Tocopherol, delta
mg
0.00
Vitamin D (D2 + D3)
mcg
2.9
Vitamin D3 (cholecalciferol)
mcg
2.9
Vitamin D
IU
120
Vitamin K (phylloquinone)
mcg
0.5
Lipids
Fatty acids, total saturated
g
3.067
4:0
g
0.188
6:0
g
0.098
8:0
g
0.049
10:0
g
0.120
12:0
g
0.134
13:0
g
0.005
14:0
g
0.427
15:0
g
0.049
16:0
g
1.362
17:0
g
0.027
18:0
g
0.593
20:0
g
0.010
22:0
g
0.005
Fatty acids, total monounsaturated
g
2.601
14:1
g
0.037
15:1
g
0.010
16:1 undifferentiated
g
0.081
16:1 c
g
0.066
17:1
g
0.012
18:1 undifferentiated
g
1.154
18:1 c
g
1.049
18:1 t
g
0.190
20:1
g
0.005
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
0.376
18:2 undifferentiated
g
0.166
18:2 n-6 c,c
g
0.134
18:2 i
g
0.017
18:3 undifferentiated
g
0.032
18:3 n-3 c,c,c (ALA)
g
0.020
18:4
g
0.000
20:3 undifferentiated
g
0.007
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
20
Stigmasterol
mg
0
Campesterol
mg
0
Beta-sitosterol
mg
0
Amino acids
Tryptophan
g
0.098
Threonine
g
0.251
Isoleucine
g
0.447
Leucine
g
0.808
Lysine
g
0.569
Methionine
g
0.203
Cystine
g
0.261
Phenylalanine
g
0.395
Tyrosine
g
0.373
Valine
g
0.532
Arginine
g
0.261
Histidine
g
0.178
Alanine
g
0.271
Aspartic acid
g
0.730
Glutamic acid
g
1.901
Glycine
g
0.149
Proline
g
0.898
Serine
g
0.486
Hydroxyproline
g
0.000
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
__________________________________________________________________
Oil, olive, salad or cooking
Refuse: 0% NDB No: 04053 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 tablespoon -------13.5g
Proximates
Water
g
0.00
Energy
kcal
119
Energy
kJ
499
Protein
g
0.00
Total lipid (fat)
g
13.50
Ash
g
0.00
Carbohydrate, by difference
g
0.00
Fiber, total dietary
g
0.0
Sugars, total
g
0.00
Minerals
Calcium, Ca
mg
0
Iron, Fe
mg
0.08
Magnesium, Mg
mg
0
Phosphorus, P
mg
0
Potassium, K
mg
0
Sodium, Na
mg
0
Zinc, Zn
mg
0.00
Copper, Cu
mg
0.000
Manganese, Mn
mg
0.000
Selenium, Se
mcg
0.0
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
Thiamin
mg
0.000
Riboflavin
mg
0.000
Niacin
mg
0.000
Pantothenic acid
mg
0.000
Vitamin B-6
mg
0.000
Folate, total
mcg
0
Folic acid
mcg
0
Folate, food
mcg
0
Folate, DFE
mcg_DFE
0
Choline, total
mg
0.0
Betaine
mg
0.0
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
0
Retinol
mcg
0
Carotene, beta
mcg
0
Carotene, alpha
mcg
0
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
0
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
0
Vitamin E (alpha-tocopherol)
mg
1.94
Vitamin E, added
mg
0.00
Tocopherol, beta
mg
0.01
Tocopherol, gamma
mg
0.11
Tocopherol, delta
mg
0.00
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
mcg
8.1
Lipids
Fatty acids, total saturated
g
1.864
4:0
g
0.000
6:0
g
0.000
8:0
g
0.000
10:0
g
0.000
12:0
g
0.000
14:0
g
0.000
16:0
g
1.524
17:0
g
0.003
18:0
g
0.264
20:0
g
0.056
22:0
g
0.017
24:0
g
0.000
Fatty acids, total monounsaturated
g
9.850
14:1
g
0.000
16:1 undifferentiated
g
0.169
17:1
g
0.017
18:1 undifferentiated
g
9.621
20:1
g
0.042
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
1.421
18:2 undifferentiated
g
1.318
18:3 undifferentiated
g
0.103
18:4
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
0
Phytosterols
mg
30
Amino acids
Tryptophan
g
0.000
Threonine
g
0.000
Isoleucine
g
0.000
Leucine
g
0.000
Lysine
g
0.000
Methionine
g
0.000
Cystine
g
0.000
Phenylalanine
g
0.000
Tyrosine
g
0.000
Valine
g
0.000
Arginine
g
0.000
Histidine
g
0.000
Alanine
g
0.000
Aspartic acid
g
0.000
Glutamic acid
g
0.000
Glycine
g
0.000
Proline
g
0.000
Serine
g
0.000
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine mg 0
_____________________________________________________
Oil, flaxseed0nits
1.00 X 1 tbsp -------13.6g
Proximates
Water
g
0.00
Energy
kcal
120
Energy
kJ
503
Protein
g
0.00
Total lipid (fat)
g
13.60
Ash
g
0.00
Carbohydrate, by difference
g
0.00
Fiber, total dietary
g
0.0
Sugars, total
g
0.00
Minerals
Calcium, Ca
mg
0
Iron, Fe
mg
0.00
Magnesium, Mg
mg
0
Phosphorus, P
mg
0
Potassium, K
mg
0
Sodium, Na
mg
0
Zinc, Zn
mg
0.00
Copper, Cu
mg
0.000
Selenium, Se
mcg
0.0
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
Thiamin
mg
0.000
Riboflavin
mg
0.000
Niacin
mg
0.000
Vitamin B-6
mg
0.000
Folate, total
mcg
0
Folic acid
mcg
0
Folate, food
mcg
0
Folate, DFE
mcg_DFE
0
Choline, total
mg
0.0
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
0
Retinol
mcg
0
Carotene, beta
mcg
0
Carotene, alpha
mcg
0
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
0
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
0
Vitamin E (alpha-tocopherol)
mg
2.38
Vitamin E, added
mg
0.00
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
mcg
0.0
Lipids
Fatty acids, total saturated
g
1.278
4:0
g
0.000
6:0
g
0.000
8:0
g
0.000
10:0
g
0.000
12:0
g
0.000
14:0
g
0.000
16:0
g
0.721
18:0
g
0.558
Fatty acids, total monounsaturated
g
2.747
16:1 undifferentiated
g
0.000
18:1 undifferentiated
g
2.747
20:1
g
0.000
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
8.976
18:2 undifferentiated
g
1.727
18:3 undifferentiated
g
7.249
18:4
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
0
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
__________________________________________________________________
Babyfood, dessert, blueberry yogurt, strained
Refuse: 0% NDB No: 43537 (Nutrient values and weights are for edible portion)
Nutrient
Units
Value per100 grams
Numberof DataPoints
1.00 X 1 tbsp -------15g
Proximates
Water
g
81.40
0
12.21
Energy
kcal
77
0
12
Energy
kJ
320
0
48
Protein
g
0.50
0
0.07
Total lipid (fat)
g
0.70
0
0.10
Ash
g
0.35
0
0.05
Carbohydrate, by difference
g
17.05
0
2.56
Fiber, total dietary
g
0.4
0
0.1
Sugars, total
g
13.62
0
2.04
Minerals
Calcium, Ca
mg
25
0
4
Iron, Fe
mg
0.20
0
0.03
Magnesium, Mg
mg
13
0
2
Phosphorus, P
mg
109
0
16
Potassium, K
mg
62
0
9
Sodium, Na
mg
14
0
2
Zinc, Zn
mg
0.14
0
0.02
Copper, Cu
mg
0.030
0
0.004
Selenium, Se
mcg
0.8
0
0.1
Vitamins
Vitamin C, total ascorbic acid
mg
12.4
0
1.9
Thiamin
mg
0.000
0
0.000
Riboflavin
mg
0.040
0
0.006
Niacin
mg
0.140
0
0.021
Vitamin B-6
mg
0.400
0
0.060
Folate, total
mcg
8
0
1
Folic acid
mcg
0
0
0
Folate, food
mcg
8
0
1
Folate, DFE
mcg_DFE
8
0
1
Choline, total
mg
5.5
0
0.8
Vitamin B-12
mcg
0.43
0
0.06
Vitamin B-12, added
mcg
0.00
0
0.00
Vitamin A, RAE
mcg_RAE
3
0
0
Retinol
mcg
1
0
0
Carotene, beta
mcg
23
0
3
Carotene, alpha
mcg
0
0
0
Cryptoxanthin, beta
mcg
0
0
0
Vitamin A, IU
IU
41
0
6
Lycopene
mcg
0
0
0
Lutein + zeaxanthin
mcg
64
0
10
Vitamin E (alpha-tocopherol)
mg
0.40
0
0.06
Vitamin E, added
mg
0.00
0
0.00
Vitamin D (D2 + D3)
mcg
0.0
0
0.0
Vitamin D3 (cholecalciferol)
mcg
0.0
0
0.0
Vitamin D
IU
0
0
0
Vitamin K (phylloquinone)
mcg
13.3
0
2.0
Lipids
Fatty acids, total saturated
g
0.452
0
0.068
4:0
g
0.022
0
0.003
6:0
g
0.015
0
0.002
8:0
g
0.009
0
0.001
10:0
g
0.019
0
0.003
12:0
g
0.024
0
0.004
14:0
g
0.073
0
0.011
16:0
g
0.192
0
0.029
18:0
g
0.069
0
0.010
Fatty acids, total monounsaturated
g
0.192
0
0.029
16:1 undifferentiated
g
0.015
0
0.002
18:1 undifferentiated
g
0.159
0
0.024
20:1
g
0.000
0
0.000
22:1 undifferentiated
g
0.000
0
0.000
Fatty acids, total polyunsaturated
g
0.019
0
0.003
18:2 undifferentiated
g
0.013
0
0.002
18:3 undifferentiated
g
0.007
0
0.001
18:4
g
0.000
0
0.000
20:4 undifferentiated
g
0.000
0
0.000
20:5 n-3 (EPA)
g
0.000
0
0.000
22:5 n-3 (DPA)
g
0.000
0
0.000
22:6 n-3 (DHA)
g
0.000
0
0.000
Cholesterol
mg
4
0
1
Other
Alcohol, ethyl
g
0.0
0
0.0
Caffeine
mg
0
0
0
Theobromine
mg
0
__________________________________________________________________
Nuts, almonds (1,2)
Refuse: 60% (Shells)Scientific Name: Prunus dulcisCommon Name: Includes USDA commodity food A256, A264NDB No: 12061 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 oz (23 whole kernels) -------28.35g
1.00 X 1 almond -------1.2g
Proximates
Water
g
1.33
0.06
Energy
kcal
163
7
Energy
kJ
683
29
Protein
g
6.02
0.25
Total lipid (fat)
g
14.01
0.59
Ash
g
0.85
0.04
Carbohydrate, by difference
g
6.14
0.26
Fiber, total dietary
g
3.5
0.1
Sugars, total
g
1.10
0.05
Sucrose
g
1.02
0.04
Glucose (dextrose)
g
0.03
0.00
Fructose
g
0.03
0.00
Lactose
g
0.00
0.00
Maltose
g
0.01
0.00
Galactose
g
0.01
0.00
Starch
g
0.21
0.01
Minerals
Calcium, Ca
mg
75
3
Iron, Fe
mg
1.05
0.04
Magnesium, Mg
mg
76
3
Phosphorus, P
mg
137
6
Potassium, K
mg
200
8
Sodium, Na
mg
0
0
Zinc, Zn
mg
0.87
0.04
Copper, Cu
mg
0.282
0.012
Manganese, Mn
mg
0.648
0.027
Selenium, Se
mcg
0.7
0.0
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
0.0
Thiamin
mg
0.060
0.003
Riboflavin
mg
0.287
0.012
Niacin
mg
0.960
0.041
Pantothenic acid
mg
0.133
0.006
Vitamin B-6
mg
0.041
0.002
Folate, total
mcg
14
1
Folic acid
mcg
0
0
Folate, food
mcg
14
1
Folate, DFE
mcg_DFE
14
1
Choline, total
mg
14.8
0.6
Betaine
mg
0.1
0.0
Vitamin B-12
mcg
0.00
0.00
Vitamin B-12, added
mcg
0.00
0.00
Vitamin A, RAE
mcg_RAE
0
0
Retinol
mcg
0
0
Carotene, beta
mcg
0
0
Carotene, alpha
mcg
0
0
Cryptoxanthin, beta
mcg
0
0
Vitamin A, IU
IU
0
0
Lycopene
mcg
0
0
Lutein + zeaxanthin
mcg
0
0
Vitamin E (alpha-tocopherol)
mg
7.43
0.31
Vitamin E, added
mg
0.00
0.00
Tocopherol, beta
mg
0.08
0.00
Tocopherol, gamma
mg
0.18
0.01
Tocopherol, delta
mg
0.01
0.00
Vitamin D (D2 + D3)
mcg
0.0
0.0
Vitamin D
IU
0
0
Vitamin K (phylloquinone)
mcg
0.0
0.0
Lipids
Fatty acids, total saturated
g
1.058
0.045
4:0
g
0.000
0.000
6:0
g
0.000
0.000
8:0
g
0.000
0.000
10:0
g
0.000
0.000
12:0
g
0.000
0.000
13:0
g
0.000
0.000
14:0
g
0.002
0.000
15:0
g
0.000
0.000
16:0
g
0.863
0.037
17:0
g
0.002
0.000
18:0
g
0.187
0.008
20:0
g
0.004
0.000
22:0
g
0.001
0.000
24:0
g
0.000
0.000
Fatty acids, total monounsaturated
g
8.757
0.371
14:1
g
0.000
0.000
15:1
g
0.000
0.000
16:1 undifferentiated
g
0.069
0.003
16:1 c
g
0.065
0.003
16:1 t
g
0.003
0.000
17:1
g
0.007
0.000
18:1 undifferentiated
g
8.678
0.367
18:1 c
g
8.678
0.367
18:1 t
g
0.000
0.000
20:1
g
0.003
0.000
22:1 undifferentiated
g
0.000
0.000
24:1 c
g
0.000
0.000
Fatty acids, total polyunsaturated
g
3.422
0.145
18:2 undifferentiated
g
3.419
0.145
18:2 n-6 c,c
g
3.418
0.145
18:2 CLAs
g
0.000
0.000
18:2 t not further defined
g
0.001
0.000
18:3 undifferentiated
g
0.002
0.000
18:3 n-3 c,c,c (ALA)
g
0.002
0.000
18:3 n-6 c,c,c
g
0.000
0.000
18:4
g
0.000
0.000
20:2 n-6 c,c
g
0.001
0.000
20:3 undifferentiated
g
0.000
0.000
20:4 undifferentiated
g
0.000
0.000
20:5 n-3 (EPA)
g
0.000
0.000
22:5 n-3 (DPA)
g
0.000
0.000
22:6 n-3 (DHA)
g
0.000
0.000
Fatty acids, total trans
g
0.005
0.000
Fatty acids, total trans-monoenoic
g
0.003
0.000
Cholesterol
mg
0
0
Stigmasterol
mg
1
0
Campesterol
mg
1
0
Beta-sitosterol
mg
37
2
Amino acids
Tryptophan
g
0.061
0.003
Threonine
g
0.170
0.007
Isoleucine
g
0.199
0.008
Leucine
g
0.422
0.018
Lysine
g
0.164
0.007
Methionine
g
0.043
0.002
Cystine
g
0.054
0.002
Phenylalanine
g
0.318
0.013
Tyrosine
g
0.128
0.005
Valine
g
0.232
0.010
Arginine
g
0.693
0.029
Histidine
g
0.158
0.007
Alanine
g
0.291
0.012
Aspartic acid
g
0.825
0.035
Glutamic acid
g
1.931
0.082
Glycine
g
0.416
0.018
Proline
g
0.293
0.012
Serine
g
0.269
0.011
Other
Alcohol, ethyl
g
0.0
0.0
Caffeine
mg
0
0
Theobromine
mg
0
0
Footnotes:1 Unroasted2 Other phytosterols = 31 mg/100g; these include delta 5-avenasterol, sitostanol, campestanol, and other minor phytosterols.
___________________________________________________________________
Carrots, raw
Refuse: 11% (Crown, tops and scrapings)Scientific Name: Daucus carotaCommon Name: Includes USDA commodity food A099NDB No: 11124 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 medium -------61g
Proximates
Water
g
53.86
Energy
kcal
25
Energy
kJ
106
Protein
g
0.57
Total lipid (fat)
g
0.15
Ash
g
0.59
Carbohydrate, by difference
g
5.84
Fiber, total dietary
g
1.7
Sugars, total
g
2.89
Sucrose
g
2.19
Glucose (dextrose)
g
0.36
Fructose
g
0.34
Lactose
g
0.00
Maltose
g
0.00
Galactose
g
0.00
Starch
g
0.87
Minerals
Calcium, Ca
mg
20
Iron, Fe
mg
0.18
Magnesium, Mg
mg
7
Phosphorus, P
mg
21
Potassium, K
mg
195
Sodium, Na
mg
42
Zinc, Zn
mg
0.15
Copper, Cu
mg
0.027
Manganese, Mn
mg
0.087
Fluoride, F
mcg
2.0
Selenium, Se
mcg
0.1
Vitamins
Vitamin C, total ascorbic acid
mg
3.6
Thiamin
mg
0.040
Riboflavin
mg
0.035
Niacin
mg
0.600
Pantothenic acid
mg
0.167
Vitamin B-6
mg
0.084
Folate, total
mcg
12
Folic acid
mcg
0
Folate, food
mcg
12
Folate, DFE
mcg_DFE
12
Choline, total
mg
5.4
Betaine
mg
0.2
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
509
Retinol
mcg
0
Carotene, beta
mcg
5054
Carotene, alpha
mcg
2121
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
10191
Lycopene
mcg
1
Lutein + zeaxanthin
mcg
156
Vitamin E (alpha-tocopherol)
mg
0.40
Vitamin E, added
mg
0.00
Tocopherol, beta
mg
0.01
Tocopherol, gamma
mg
0.00
Tocopherol, delta
mg
0.00
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
mcg
8.1
Lipids
Fatty acids, total saturated
g
0.023
4:0
g
0.000
6:0
g
0.000
8:0
g
0.000
10:0
g
0.000
12:0
g
0.000
14:0
g
0.000
15:0
g
0.000
16:0
g
0.021
17:0
g
0.000
18:0
g
0.001
20:0
g
0.000
22:0
g
0.000
24:0
g
0.000
Fatty acids, total monounsaturated
g
0.009
14:1
g
0.000
15:1
g
0.000
16:1 undifferentiated
g
0.001
17:1
g
0.000
18:1 undifferentiated
g
0.007
20:1
g
0.000
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
0.071
18:2 undifferentiated
g
0.070
18:3 undifferentiated
g
0.001
18:4
g
0.000
20:2 n-6 c,c
g
0.000
20:3 undifferentiated
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Fatty acids, total trans
g
0.000
Cholesterol
mg
0
Amino acids
Tryptophan
g
0.007
Threonine
g
0.117
Isoleucine
g
0.047
Leucine
g
0.062
Lysine
g
0.062
Methionine
g
0.012
Cystine
g
0.051
Phenylalanine
g
0.037
Tyrosine
g
0.026
Valine
g
0.042
Arginine
g
0.056
Histidine
g
0.024
Alanine
g
0.069
Aspartic acid
g
0.116
Glutamic acid
g
0.223
Glycine
g
0.029
Proline
g
0.033
Serine
g
0.033
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
__________________________________________________________________
Spinach, raw
Refuse: 28% (Large stems and roots)Scientific Name: Spinacia oleraceaNDB No: 11457 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 package (10 oz) -------284g
Proximates
Water
g
259.58
Energy
kcal
65
Energy
kJ
275
Protein
g
8.12
Total lipid (fat)
g
1.11
Ash
g
4.88
Carbohydrate, by difference
g
10.31
Fiber, total dietary
g
6.2
Sugars, total
g
1.19
Sucrose
g
0.20
Glucose (dextrose)
g
0.31
Fructose
g
0.43
Lactose
g
0.00
Maltose
g
0.00
Galactose
g
0.28
Minerals
Calcium, Ca
mg
281
Iron, Fe
mg
7.70
Magnesium, Mg
mg
224
Phosphorus, P
mg
139
Potassium, K
mg
1585
Sodium, Na
mg
224
Zinc, Zn
mg
1.51
Copper, Cu
mg
0.369
Manganese, Mn
mg
2.547
Selenium, Se
mcg
2.8
Vitamins
Vitamin C, total ascorbic acid
mg
79.8
Thiamin
mg
0.222
Riboflavin
mg
0.537
Niacin
mg
2.056
Pantothenic acid
mg
0.185
Vitamin B-6
mg
0.554
Folate, total
mcg
551
Folic acid
mcg
0
Folate, food
mcg
551
Folate, DFE
mcg_DFE
551
Choline, total
mg
54.8
Betaine
mg
291.4
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
1332
Retinol
mcg
0
Carotene, beta
mcg
15978
Carotene, alpha
mcg
0
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
26631
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
34642
Vitamin E (alpha-tocopherol)
mg
5.77
Vitamin E, added
mg
0.00
Tocopherol, beta
mg
0.00
Tocopherol, gamma
mg
0.51
Tocopherol, delta
mg
0.00
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
mcg
1371.4
Lipids
Fatty acids, total saturated
g
0.179
4:0
g
0.000
6:0
g
0.000
8:0
g
0.000
10:0
g
0.000
12:0
g
0.000
14:0
g
0.028
16:0
g
0.139
18:0
g
0.011
Fatty acids, total monounsaturated
g
0.028
16:1 undifferentiated
g
0.014
18:1 undifferentiated
g
0.014
20:1
g
0.000
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
0.469
18:2 undifferentiated
g
0.074
18:3 undifferentiated
g
0.392
18:4
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
0
Phytosterols
mg
26
Amino acids
Tryptophan
g
0.111
Threonine
g
0.346
Isoleucine
g
0.417
Leucine
g
0.633
Lysine
g
0.494
Methionine
g
0.151
Cystine
g
0.099
Phenylalanine
g
0.366
Tyrosine
g
0.307
Valine
g
0.457
Arginine
g
0.460
Histidine
g
0.182
Alanine
g
0.403
Aspartic acid
g
0.682
Glutamic acid
g
0.974
Glycine
g
0.381
Proline
g
0.318
Serine
g
0.295
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
__________________________________________________________________
Yogurt, plain, low fat, 12 grams protein per 8 ounce
Refuse: 0% NDB No: 01117 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 cup (8 fl oz) -------245g
Proximates
Water
g
208.42
Energy
kcal
154
Energy
kJ
649
Protein
g
12.86
Total lipid (fat)
g
3.80
Ash
g
2.67
Carbohydrate, by difference
g
17.25
Fiber, total dietary
g
0.0
Sugars, total
g
17.25
Minerals
Calcium, Ca
mg
448
Iron, Fe
mg
0.20
Magnesium, Mg
mg
42
Phosphorus, P
mg
353
Potassium, K
mg
573
Sodium, Na
mg
172
Zinc, Zn
mg
2.18
Copper, Cu
mg
0.032
Manganese, Mn
mg
0.010
Fluoride, F
mcg
29.4
Selenium, Se
mcg
8.1
Vitamins
Vitamin C, total ascorbic acid
mg
2.0
Thiamin
mg
0.108
Riboflavin
mg
0.524
Niacin
mg
0.279
Pantothenic acid
mg
1.448
Vitamin B-6
mg
0.120
Folate, total
mcg
27
Folic acid
mcg
0
Folate, food
mcg
27
Folate, DFE
mcg_DFE
27
Choline, total
mg
37.2
Betaine
mg
2.2
Vitamin B-12
mcg
1.37
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
34
Retinol
mcg
34
Carotene, beta
mcg
5
Carotene, alpha
mcg
0
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
125
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
0
Vitamin E (alpha-tocopherol)
mg
0.07
Vitamin E, added
mg
0.00
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D3 (cholecalciferol)
mcg
0.0
Vitamin D
IU
2
Vitamin K (phylloquinone)
mcg
0.5
Lipids
Fatty acids, total saturated
g
2.450
4:0
g
0.113
6:0
g
0.078
8:0
g
0.049
10:0
g
0.108
12:0
g
0.130
14:0
g
0.399
16:0
g
1.034
18:0
g
0.370
Fatty acids, total monounsaturated
g
1.044
16:1 undifferentiated
g
0.083
18:1 undifferentiated
g
0.867
20:1
g
0.000
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
0.108
18:2 undifferentiated
g
0.076
18:3 undifferentiated
g
0.032
18:4
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
15
Amino acids
Tryptophan
g
0.073
Threonine
g
0.529
Isoleucine
g
0.701
Leucine
g
1.296
Lysine
g
1.154
Methionine
g
0.380
Cystine
g
0.118
Phenylalanine
g
0.701
Tyrosine
g
0.649
Valine
g
1.063
Arginine
g
0.387
Histidine
g
0.319
Alanine
g
0.551
Aspartic acid
g
1.019
Glutamic acid
g
2.519
Glycine
g
0.311
Proline
g
1.524
Serine
g
0.796
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
__________________________________________________________________
Lentils, mature seeds, cooked, boiled, with salt
Refuse: 0% NDB No: 16370 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 cup -------198g
Proximates
Water
g
137.89
Energy
kcal
226
Energy
kJ
944
Protein
g
17.86
Total lipid (fat)
g
0.75
Ash
g
2.81
Carbohydrate, by difference
g
38.69
Fiber, total dietary
g
15.6
Sugars, total
g
3.56
Minerals
Calcium, Ca
mg
38
Iron, Fe
mg
6.59
Magnesium, Mg
mg
71
Phosphorus, P
mg
356
Potassium, K
mg
731
Sodium, Na
mg
471
Zinc, Zn
mg
2.51
Copper, Cu
mg
0.497
Manganese, Mn
mg
0.978
Selenium, Se
mcg
5.5
Vitamins
Vitamin C, total ascorbic acid
mg
3.0
Thiamin
mg
0.335
Riboflavin
mg
0.145
Niacin
mg
2.099
Pantothenic acid
mg
1.263
Vitamin B-6
mg
0.352
Folate, total
mcg
358
Folic acid
mcg
0
Folate, food
mcg
358
Folate, DFE
mcg_DFE
358
Choline, total
mg
64.7
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
0
Retinol
mcg
0
Carotene, beta
mcg
10
Carotene, alpha
mcg
0
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
16
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
0
Vitamin E (alpha-tocopherol)
mg
0.22
Vitamin E, added
mg
0.00
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
mcg
3.4
Lipids
Fatty acids, total saturated
g
0.105
14:0
g
0.002
16:0
g
0.089
18:0
g
0.010
Fatty acids, total monounsaturated
g
0.127
16:1 undifferentiated
g
0.002
18:1 undifferentiated
g
0.121
20:1
g
0.004
Fatty acids, total polyunsaturated
g
0.346
18:2 undifferentiated
g
0.271
18:3 undifferentiated
g
0.073
Cholesterol
mg
0
Amino acids
Tryptophan
g
0.160
Threonine
g
0.640
Isoleucine
g
0.772
Leucine
g
1.295
Lysine
g
1.247
Methionine
g
0.152
Cystine
g
0.234
Phenylalanine
g
0.881
Tyrosine
g
0.477
Valine
g
0.887
Arginine
g
1.380
Histidine
g
0.503
Alanine
g
0.746
Aspartic acid
g
1.976
Glutamic acid
g
2.770
Glycine
g
0.727
Proline
g
0.746
Serine
g
0.824
_________________________________________________________________
Chicken, liver, all classes, cooked, simmered
Refuse: 0% NDB No: 05028 (Nutrient values and weights are for edible portion)
Nutrient
Units
Value per100 grams
Numberof DataPoints
Std.Error
Proximates
Water
g
66.81
4
0.423
Energy
kcal
167
0
Energy
kJ
697
0
Protein
g
24.46
4
0.290
Total lipid (fat)
g
6.51
4
0.633
Ash
g
1.36
4
0.013
Carbohydrate, by difference
g
0.87
0
Fiber, total dietary
g
0.0
0
Sugars, total
g
0.00
0
Minerals
Calcium, Ca
mg
11
4
2.356
Iron, Fe
mg
11.63
4
0.345
Magnesium, Mg
mg
25
4
0.214
Phosphorus, P
mg
405
4
5.006
Potassium, K
mg
263
4
13.835
Sodium, Na
mg
76
4
3.405
Zinc, Zn
mg
3.98
4
0.103
Copper, Cu
mg
0.496
4
0.041
Manganese, Mn
mg
0.359
4
0.017
Selenium, Se
mcg
82.4
4
10.469
Vitamins
Vitamin C, total ascorbic acid
mg
27.9
0
Thiamin
mg
0.291
4
0.004
Riboflavin
mg
1.993
4
0.059
Niacin
mg
11.045
4
0.522
Pantothenic acid
mg
6.668
4
0.185
Vitamin B-6
mg
0.755
4
0.052
Folate, total
mcg
578
4
46.650
Folic acid
mcg
0
0
Folate, food
mcg
578
4
46.650
Folate, DFE
mcg_DFE
578
0
Choline, total
mg
290.0
4
2.209
Betaine
mg
12.8
4
2.040
Vitamin B-12
mcg
16.85
4
1.129
Vitamin B-12, added
mcg
0.00
0
Vitamin A, RAE
mcg_RAE
3981
0
Retinol
mcg
3978
4
437.824
Carotene, beta
mcg
30
4
8.739
Carotene, alpha
mcg
11
4
0.000
Cryptoxanthin, beta
mcg
11
4
0.000
Vitamin A, IU
IU
13328
0
Lycopene
mcg
21
4
7.388
Lutein + zeaxanthin
mcg
83
0
Vitamin E (alpha-tocopherol)
mg
0.82
8
Vitamin E, added
mg
0.00
0
Tocopherol, beta
mg
0.00
2
Tocopherol, gamma
mg
0.35
8
Tocopherol, delta
mg
0.00
2
Vitamin D (D2 + D3)
mcg
0.0
0
Vitamin D3 (cholecalciferol)
mcg
0.0
0
Vitamin D
IU
0
0
Vitamin K (phylloquinone)
mcg
0.0
4
0.000
Lipids
Fatty acids, total saturated
g
2.060
0
4:0
g
0.000
0
6:0
g
0.000
0
8:0
g
0.000
0
10:0
g
0.003
4
0.003
12:0
g
0.000
4
0.000
14:0
g
0.013
4
0.005
15:0
g
0.000
4
0.000
16:0
g
1.107
4
0.158
17:0
g
0.000
4
0.000
18:0
g
0.923
4
0.102
20:0
g
0.000
4
0.000
22:0
g
0.014
4
0.001
Fatty acids, total monounsaturated
g
1.416
0
14:1
g
0.000
4
0.000
15:1
g
0.000
4
0.000
16:1 undifferentiated
g
0.120
4
0.015
17:1
g
0.000
4
0.000
18:1 undifferentiated
g
1.276
4
0.164
20:1
g
0.021
4
0.001
22:1 undifferentiated
g
0.000
0
Fatty acids, total polyunsaturated
g
1.988
0
18:2 undifferentiated
g
0.719
0
18:2 n-6 c,c
g
0.719
4
0.048
18:3 undifferentiated
g
0.000
0
18:3 n-3 c,c,c (ALA)
g
0.012
4
0.000
18:3 n-6 c,c,c
g
0.011
4
0.004
18:4
g
0.000
0
20:2 n-6 c,c
g
0.019
4
0.011
20:3 undifferentiated
g
0.000
4
0.000
20:4 undifferentiated
g
0.508
4
0.052
20:5 n-3 (EPA)
g
0.000
0
22:5 n-3 (DPA)
g
0.000
0
22:6 n-3 (DHA)
g
0.000
0
Fatty acids, total trans
g
0.090
4
0.032
Cholesterol
mg
563
4
22.823
Amino acids
Tryptophan
g
0.248
0
Threonine
g
1.021
0
Isoleucine
g
1.144
0
Leucine
g
2.128
0
Lysine
g
1.875
0
Methionine
g
0.608
0
Cystine
g
0.383
0
Phenylalanine
g
1.160
0
Tyrosine
g
0.919
0
Valine
g
1.405
0
Arginine
g
1.539
0
Histidine
g
0.714
0
Alanine
g
1.398
0
Aspartic acid
g
2.243
0
Glutamic acid
g
2.946
0
Glycine
g
1.195
0
Proline
g
1.022
0
Serine
g
1.035
0
Hydroxyproline
g
0.043
1
Other
Alcohol, ethyl
g
0.0
0
Caffeine
mg
0
0
Theobromine
mg
0
0
__________________________________________________________________
Refuse: 0%
NDB No: 15209 (Nutrient values and weights are for edible portion)
Nutrient Units Value per
100 grams Number
of Data
Points
Proximates
Water g 59.62 0
Energy kcal 182 0
Energy kJ 761 0
Protein g 25.44 0
Total lipid (fat) g 8.13 0
Ash g 3.26 0
Carbohydrate, by difference g 0.00 0
Fiber, total dietary g 0.0 0
Minerals
Calcium, Ca mg 15 0
Iron, Fe mg 1.03 0
Magnesium, Mg mg 37 0
Phosphorus, P mg 256 0
Potassium, K mg 628 0
Sodium, Na mg 56 0
Zinc, Zn mg 0.82 0
Copper, Cu mg 0.321 0
Manganese, Mn mg 0.021 0
Selenium, Se mcg 46.8 0
Vitamins
Vitamin C, total ascorbic acid mg 0.0 0
Thiamin mg 0.275 0
Riboflavin mg 0.487 0
Niacin mg 10.077 0
Pantothenic acid mg 1.920 0
Vitamin B-6 mg 0.944 0
Folate, total mcg 29 0
Folic acid mcg 0 0
Folate, food mcg 29 0
Folate, DFE mcg_DFE 29 0
Vitamin B-12 mcg 3.05 0
Vitamin A, RAE mcg_RAE 13 0
Retinol mcg 13 0
Vitamin A, IU IU 44 0
Lipids
Fatty acids, total saturated g 1.257 0
14:0 g 0.176 0
16:0 g 0.810 0
18:0 g 0.272 0
Fatty acids, total monounsaturated g 2.697 0
16:1 undifferentiated g 0.322 0
18:1 undifferentiated g 1.732 0
20:1 g 0.286 0
22:1 undifferentiated g 0.358 0
Fatty acids, total polyunsaturated g 3.256 0
18:2 undifferentiated g 0.220 0
18:3 undifferentiated g 0.378 0
18:4 g 0.106 0
20:4 undifferentiated g 0.342 0
20:5 n-3 (EPA) g 0.411 0
22:5 n-3 (DPA) g 0.368 0
22:6 n-3 (DHA) g 1.429 0
Cholesterol mg 71 0
Amino acids
Tryptophan g 0.285 0
Threonine g 1.115 0
Isoleucine g 1.172 0
Leucine g 2.067 0
Lysine g 2.336 0
Methionine g 0.753 0
Cystine g 0.273 0
Phenylalanine g 0.993 0
Tyrosine g 0.859 0
Valine g 1.310 0
Arginine g 1.522 0
Histidine g 0.749 0
Alanine g 1.538 0
Aspartic acid g 2.605 0
Glutamic acid g 3.797 0
Glycine g 1.221 0
Proline g 0.899 0
Serine g 1.038 0 ___________________________________________________________________
Bananas, raw
Refuse: 36% (Skin)Scientific Name: Musa acuminata CollaNDB No: 09040 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 medium (7" to 7-7/8" long) -------118g
Proximates
Water
g
88.39
Energy
kcal
105
Energy
kJ
438
Protein
g
1.29
Total lipid (fat)
g
0.39
Ash
g
0.97
Carbohydrate, by difference
g
26.95
Fiber, total dietary
g
3.1
Sugars, total
g
14.43
Sucrose
g
2.82
Glucose (dextrose)
g
5.88
Fructose
g
5.72
Lactose
g
0.00
Maltose
g
0.01
Galactose
g
0.00
Starch
g
6.35
Minerals
Calcium, Ca
mg
6
Iron, Fe
mg
0.31
Magnesium, Mg
mg
32
Phosphorus, P
mg
26
Potassium, K
mg
422
Sodium, Na
mg
1
Zinc, Zn
mg
0.18
Copper, Cu
mg
0.092
Manganese, Mn
mg
0.319
Fluoride, F
mcg
2.6
Selenium, Se
mcg
1.2
Vitamins
Vitamin C, total ascorbic acid
mg
10.3
Thiamin
mg
0.037
Riboflavin
mg
0.086
Niacin
mg
0.785
Pantothenic acid
mg
0.394
Vitamin B-6
mg
0.433
Folate, total
mcg
24
Folic acid
mcg
0
Folate, food
mcg
24
Folate, DFE
mcg_DFE
24
Choline, total
mg
11.6
Betaine
mg
0.1
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
4
Retinol
mcg
0
Carotene, beta
mcg
31
Carotene, alpha
mcg
30
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
76
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
26
Vitamin E (alpha-tocopherol)
mg
0.12
Vitamin E, added
mg
0.00
Tocopherol, beta
mg
0.00
Tocopherol, gamma
mg
0.02
Tocopherol, delta
mg
0.01
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
mcg
0.6
Lipids
Fatty acids, total saturated
g
0.132
4:0
g
0.000
6:0
g
0.000
8:0
g
0.000
10:0
g
0.001
12:0
g
0.002
14:0
g
0.002
16:0
g
0.120
18:0
g
0.006
Fatty acids, total monounsaturated
g
0.038
16:1 undifferentiated
g
0.012
18:1 undifferentiated
g
0.026
20:1
g
0.000
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
0.086
18:2 undifferentiated
g
0.054
18:3 undifferentiated
g
0.032
18:4
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
0
Phytosterols
mg
19
Amino acids
Tryptophan
g
0.011
Threonine
g
0.033
Isoleucine
g
0.033
Leucine
g
0.080
Lysine
g
0.059
Methionine
g
0.009
Cystine
g
0.011
Phenylalanine
g
0.058
Tyrosine
g
0.011
Valine
g
0.055
Arginine
g
0.058
Histidine
g
0.091
Alanine
g
0.047
Aspartic acid
g
0.146
Glutamic acid
g
0.179
Glycine
g
0.045
Proline
g
0.033
Serine
g
0.047
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
0
0
___________________________________________________________________
Cocoa mix, no sugar added, powder
Refuse: 0% Common Name: hot chocolateNDB No: 14196 (Nutrient values and weights are for edible portion)
Nutrient
Units
Value per100 grams
Numberof DataPoints
Std.Error
Proximates
Water
g
3.40
2
Energy
kcal
377
0
Energy
kJ
1576
0
Protein
g
15.49
2
Total lipid (fat)
g
3.00
2
Ash
g
6.18
0
Carbohydrate, by difference
g
71.93
0
Fiber, total dietary
g
7.5
0
Sugars, total
g
37.65
0
Minerals
Calcium, Ca
mg
576
1
Iron, Fe
mg
4.96
2
Magnesium, Mg
mg
208
2
Phosphorus, P
mg
893
1
Potassium, K
mg
2702
2
Sodium, Na
mg
876
3
189.858
Zinc, Zn
mg
3.44
2
Copper, Cu
mg
0.730
2
Manganese, Mn
mg
0.665
2
Selenium, Se
mcg
16.9
0
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
2
Thiamin
mg
0.267
2
Riboflavin
mg
1.400
2
Niacin
mg
1.084
2
Pantothenic acid
mg
3.826
2
Vitamin B-6
mg
0.318
2
Folate, total
mcg
14
0
Folic acid
mcg
0
0
Folate, food
mcg
14
0
Folate, DFE
mcg_DFE
14
0
Choline, total
mg
115.3
0
Vitamin B-12
mcg
1.18
0
Vitamin B-12, added
mcg
0.00
0
Vitamin A, RAE
mcg_RAE
4
0
Retinol
mcg
4
0
Carotene, beta
mcg
1
0
Carotene, alpha
mcg
0
0
Cryptoxanthin, beta
mcg
0
0
Vitamin A, IU
IU
15
0
Lycopene
mcg
0
0
Lutein + zeaxanthin
mcg
9
0
Vitamin E (alpha-tocopherol)
mg
0.04
0
Vitamin E, added
mg
0.00
0
Vitamin D (D2 + D3)
mcg
0.0
0
Vitamin D
IU
0
0
Vitamin K (phylloquinone)
mcg
0.7
0
Lipids
Fatty acids, total saturated
g
1.777
0
4:0
g
0.023
0
6:0
g
0.003
0
8:0
g
0.004
0
10:0
g
0.007
0
12:0
g
0.005
0
14:0
g
0.044
0
16:0
g
0.817
0
18:0
g
0.830
0
Fatty acids, total monounsaturated
g
0.979
0
16:1 undifferentiated
g
0.013
0
18:1 undifferentiated
g
0.955
0
20:1
g
0.000
0
22:1 undifferentiated
g
0.000
0
Fatty acids, total polyunsaturated
g
0.088
0
18:2 undifferentiated
g
0.078
0
18:3 undifferentiated
g
0.003
0
18:4
g
0.000
0
20:4 undifferentiated
g
0.000
0
20:5 n-3 (EPA)
g
0.000
0
22:5 n-3 (DPA)
g
0.000
0
22:6 n-3 (DHA)
g
0.000
0
Cholesterol
mg
0
3
0.000
Other
Alcohol, ethyl
g
0.0
0
Caffeine
mg
19
0
Theobromine
mg
658
0
___________________________________________________________________
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D
Refuse: 0% NDB No: 01079 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 cup -------244g
Proximates
Water
g
217.67
Energy
kcal
122
Energy
kJ
512
Protein
g
8.05
Total lipid (fat)
g
4.83
Ash
g
1.73
Carbohydrate, by difference
g
11.71
Fiber, total dietary
g
0.0
Sugars, total
g
12.35
Sucrose
g
0.02
Glucose (dextrose)
g
0.02
Fructose
g
0.02
Lactose
g
12.22
Maltose
g
0.02
Galactose
g
0.05
Minerals
Calcium, Ca
mg
293
Iron, Fe
mg
0.05
Magnesium, Mg
mg
27
Phosphorus, P
mg
224
Potassium, K
mg
342
Sodium, Na
mg
115
Zinc, Zn
mg
1.17
Copper, Cu
mg
0.015
Manganese, Mn
mg
0.034
Fluoride, F
mcg
8.3
Selenium, Se
mcg
6.1
Vitamins
Vitamin C, total ascorbic acid
mg
0.5
Thiamin
mg
0.095
Riboflavin
mg
0.451
Niacin
mg
0.224
Pantothenic acid
mg
0.869
Vitamin B-6
mg
0.093
Folate, total
mcg
12
Folic acid
mcg
0
Folate, food
mcg
12
Folate, DFE
mcg_DFE
12
Choline, total
mg
40.0
Betaine
mg
2.2
Vitamin B-12
mcg
1.29
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
134
Retinol
mcg
134
Carotene, beta
mcg
10
Carotene, alpha
mcg
0
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
464
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
0
Vitamin E (alpha-tocopherol)
mg
0.07
Vitamin E, added
mg
0.00
Tocopherol, beta
mg
0.00
Tocopherol, gamma
mg
0.00
Tocopherol, delta
mg
0.00
Vitamin D (D2 + D3)
mcg
2.9
Vitamin D3 (cholecalciferol)
mcg
2.9
Vitamin D
IU
120
Vitamin K (phylloquinone)
mcg
0.5
Lipids
Fatty acids, total saturated
g
3.067
4:0
g
0.188
6:0
g
0.098
8:0
g
0.049
10:0
g
0.120
12:0
g
0.134
13:0
g
0.005
14:0
g
0.427
15:0
g
0.049
16:0
g
1.362
17:0
g
0.027
18:0
g
0.593
20:0
g
0.010
22:0
g
0.005
Fatty acids, total monounsaturated
g
2.601
14:1
g
0.037
15:1
g
0.010
16:1 undifferentiated
g
0.081
16:1 c
g
0.066
17:1
g
0.012
18:1 undifferentiated
g
1.154
18:1 c
g
1.049
18:1 t
g
0.190
20:1
g
0.005
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
0.376
18:2 undifferentiated
g
0.166
18:2 n-6 c,c
g
0.134
18:2 i
g
0.017
18:3 undifferentiated
g
0.032
18:3 n-3 c,c,c (ALA)
g
0.020
18:4
g
0.000
20:3 undifferentiated
g
0.007
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
20
Stigmasterol
mg
0
Campesterol
mg
0
Beta-sitosterol
mg
0
Amino acids
Tryptophan
g
0.098
Threonine
g
0.251
Isoleucine
g
0.447
Leucine
g
0.808
Lysine
g
0.569
Methionine
g
0.203
Cystine
g
0.261
Phenylalanine
g
0.395
Tyrosine
g
0.373
Valine
g
0.532
Arginine
g
0.261
Histidine
g
0.178
Alanine
g
0.271
Aspartic acid
g
0.730
Glutamic acid
g
1.901
Glycine
g
0.149
Proline
g
0.898
Serine
g
0.486
Hydroxyproline
g
0.000
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
__________________________________________________________________
Oil, olive, salad or cooking
Refuse: 0% NDB No: 04053 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 tablespoon -------13.5g
Proximates
Water
g
0.00
Energy
kcal
119
Energy
kJ
499
Protein
g
0.00
Total lipid (fat)
g
13.50
Ash
g
0.00
Carbohydrate, by difference
g
0.00
Fiber, total dietary
g
0.0
Sugars, total
g
0.00
Minerals
Calcium, Ca
mg
0
Iron, Fe
mg
0.08
Magnesium, Mg
mg
0
Phosphorus, P
mg
0
Potassium, K
mg
0
Sodium, Na
mg
0
Zinc, Zn
mg
0.00
Copper, Cu
mg
0.000
Manganese, Mn
mg
0.000
Selenium, Se
mcg
0.0
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
Thiamin
mg
0.000
Riboflavin
mg
0.000
Niacin
mg
0.000
Pantothenic acid
mg
0.000
Vitamin B-6
mg
0.000
Folate, total
mcg
0
Folic acid
mcg
0
Folate, food
mcg
0
Folate, DFE
mcg_DFE
0
Choline, total
mg
0.0
Betaine
mg
0.0
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
0
Retinol
mcg
0
Carotene, beta
mcg
0
Carotene, alpha
mcg
0
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
0
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
0
Vitamin E (alpha-tocopherol)
mg
1.94
Vitamin E, added
mg
0.00
Tocopherol, beta
mg
0.01
Tocopherol, gamma
mg
0.11
Tocopherol, delta
mg
0.00
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
mcg
8.1
Lipids
Fatty acids, total saturated
g
1.864
4:0
g
0.000
6:0
g
0.000
8:0
g
0.000
10:0
g
0.000
12:0
g
0.000
14:0
g
0.000
16:0
g
1.524
17:0
g
0.003
18:0
g
0.264
20:0
g
0.056
22:0
g
0.017
24:0
g
0.000
Fatty acids, total monounsaturated
g
9.850
14:1
g
0.000
16:1 undifferentiated
g
0.169
17:1
g
0.017
18:1 undifferentiated
g
9.621
20:1
g
0.042
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
1.421
18:2 undifferentiated
g
1.318
18:3 undifferentiated
g
0.103
18:4
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
0
Phytosterols
mg
30
Amino acids
Tryptophan
g
0.000
Threonine
g
0.000
Isoleucine
g
0.000
Leucine
g
0.000
Lysine
g
0.000
Methionine
g
0.000
Cystine
g
0.000
Phenylalanine
g
0.000
Tyrosine
g
0.000
Valine
g
0.000
Arginine
g
0.000
Histidine
g
0.000
Alanine
g
0.000
Aspartic acid
g
0.000
Glutamic acid
g
0.000
Glycine
g
0.000
Proline
g
0.000
Serine
g
0.000
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine mg 0
_____________________________________________________
Oil, flaxseed0nits
1.00 X 1 tbsp -------13.6g
Proximates
Water
g
0.00
Energy
kcal
120
Energy
kJ
503
Protein
g
0.00
Total lipid (fat)
g
13.60
Ash
g
0.00
Carbohydrate, by difference
g
0.00
Fiber, total dietary
g
0.0
Sugars, total
g
0.00
Minerals
Calcium, Ca
mg
0
Iron, Fe
mg
0.00
Magnesium, Mg
mg
0
Phosphorus, P
mg
0
Potassium, K
mg
0
Sodium, Na
mg
0
Zinc, Zn
mg
0.00
Copper, Cu
mg
0.000
Selenium, Se
mcg
0.0
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
Thiamin
mg
0.000
Riboflavin
mg
0.000
Niacin
mg
0.000
Vitamin B-6
mg
0.000
Folate, total
mcg
0
Folic acid
mcg
0
Folate, food
mcg
0
Folate, DFE
mcg_DFE
0
Choline, total
mg
0.0
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
0
Retinol
mcg
0
Carotene, beta
mcg
0
Carotene, alpha
mcg
0
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
0
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
0
Vitamin E (alpha-tocopherol)
mg
2.38
Vitamin E, added
mg
0.00
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
mcg
0.0
Lipids
Fatty acids, total saturated
g
1.278
4:0
g
0.000
6:0
g
0.000
8:0
g
0.000
10:0
g
0.000
12:0
g
0.000
14:0
g
0.000
16:0
g
0.721
18:0
g
0.558
Fatty acids, total monounsaturated
g
2.747
16:1 undifferentiated
g
0.000
18:1 undifferentiated
g
2.747
20:1
g
0.000
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
8.976
18:2 undifferentiated
g
1.727
18:3 undifferentiated
g
7.249
18:4
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
0
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
__________________________________________________________________
Babyfood, dessert, blueberry yogurt, strained
Refuse: 0% NDB No: 43537 (Nutrient values and weights are for edible portion)
Nutrient
Units
Value per100 grams
Numberof DataPoints
1.00 X 1 tbsp -------15g
Proximates
Water
g
81.40
0
12.21
Energy
kcal
77
0
12
Energy
kJ
320
0
48
Protein
g
0.50
0
0.07
Total lipid (fat)
g
0.70
0
0.10
Ash
g
0.35
0
0.05
Carbohydrate, by difference
g
17.05
0
2.56
Fiber, total dietary
g
0.4
0
0.1
Sugars, total
g
13.62
0
2.04
Minerals
Calcium, Ca
mg
25
0
4
Iron, Fe
mg
0.20
0
0.03
Magnesium, Mg
mg
13
0
2
Phosphorus, P
mg
109
0
16
Potassium, K
mg
62
0
9
Sodium, Na
mg
14
0
2
Zinc, Zn
mg
0.14
0
0.02
Copper, Cu
mg
0.030
0
0.004
Selenium, Se
mcg
0.8
0
0.1
Vitamins
Vitamin C, total ascorbic acid
mg
12.4
0
1.9
Thiamin
mg
0.000
0
0.000
Riboflavin
mg
0.040
0
0.006
Niacin
mg
0.140
0
0.021
Vitamin B-6
mg
0.400
0
0.060
Folate, total
mcg
8
0
1
Folic acid
mcg
0
0
0
Folate, food
mcg
8
0
1
Folate, DFE
mcg_DFE
8
0
1
Choline, total
mg
5.5
0
0.8
Vitamin B-12
mcg
0.43
0
0.06
Vitamin B-12, added
mcg
0.00
0
0.00
Vitamin A, RAE
mcg_RAE
3
0
0
Retinol
mcg
1
0
0
Carotene, beta
mcg
23
0
3
Carotene, alpha
mcg
0
0
0
Cryptoxanthin, beta
mcg
0
0
0
Vitamin A, IU
IU
41
0
6
Lycopene
mcg
0
0
0
Lutein + zeaxanthin
mcg
64
0
10
Vitamin E (alpha-tocopherol)
mg
0.40
0
0.06
Vitamin E, added
mg
0.00
0
0.00
Vitamin D (D2 + D3)
mcg
0.0
0
0.0
Vitamin D3 (cholecalciferol)
mcg
0.0
0
0.0
Vitamin D
IU
0
0
0
Vitamin K (phylloquinone)
mcg
13.3
0
2.0
Lipids
Fatty acids, total saturated
g
0.452
0
0.068
4:0
g
0.022
0
0.003
6:0
g
0.015
0
0.002
8:0
g
0.009
0
0.001
10:0
g
0.019
0
0.003
12:0
g
0.024
0
0.004
14:0
g
0.073
0
0.011
16:0
g
0.192
0
0.029
18:0
g
0.069
0
0.010
Fatty acids, total monounsaturated
g
0.192
0
0.029
16:1 undifferentiated
g
0.015
0
0.002
18:1 undifferentiated
g
0.159
0
0.024
20:1
g
0.000
0
0.000
22:1 undifferentiated
g
0.000
0
0.000
Fatty acids, total polyunsaturated
g
0.019
0
0.003
18:2 undifferentiated
g
0.013
0
0.002
18:3 undifferentiated
g
0.007
0
0.001
18:4
g
0.000
0
0.000
20:4 undifferentiated
g
0.000
0
0.000
20:5 n-3 (EPA)
g
0.000
0
0.000
22:5 n-3 (DPA)
g
0.000
0
0.000
22:6 n-3 (DHA)
g
0.000
0
0.000
Cholesterol
mg
4
0
1
Other
Alcohol, ethyl
g
0.0
0
0.0
Caffeine
mg
0
0
0
Theobromine
mg
0
__________________________________________________________________
Nuts, almonds (1,2)
Refuse: 60% (Shells)Scientific Name: Prunus dulcisCommon Name: Includes USDA commodity food A256, A264NDB No: 12061 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 oz (23 whole kernels) -------28.35g
1.00 X 1 almond -------1.2g
Proximates
Water
g
1.33
0.06
Energy
kcal
163
7
Energy
kJ
683
29
Protein
g
6.02
0.25
Total lipid (fat)
g
14.01
0.59
Ash
g
0.85
0.04
Carbohydrate, by difference
g
6.14
0.26
Fiber, total dietary
g
3.5
0.1
Sugars, total
g
1.10
0.05
Sucrose
g
1.02
0.04
Glucose (dextrose)
g
0.03
0.00
Fructose
g
0.03
0.00
Lactose
g
0.00
0.00
Maltose
g
0.01
0.00
Galactose
g
0.01
0.00
Starch
g
0.21
0.01
Minerals
Calcium, Ca
mg
75
3
Iron, Fe
mg
1.05
0.04
Magnesium, Mg
mg
76
3
Phosphorus, P
mg
137
6
Potassium, K
mg
200
8
Sodium, Na
mg
0
0
Zinc, Zn
mg
0.87
0.04
Copper, Cu
mg
0.282
0.012
Manganese, Mn
mg
0.648
0.027
Selenium, Se
mcg
0.7
0.0
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
0.0
Thiamin
mg
0.060
0.003
Riboflavin
mg
0.287
0.012
Niacin
mg
0.960
0.041
Pantothenic acid
mg
0.133
0.006
Vitamin B-6
mg
0.041
0.002
Folate, total
mcg
14
1
Folic acid
mcg
0
0
Folate, food
mcg
14
1
Folate, DFE
mcg_DFE
14
1
Choline, total
mg
14.8
0.6
Betaine
mg
0.1
0.0
Vitamin B-12
mcg
0.00
0.00
Vitamin B-12, added
mcg
0.00
0.00
Vitamin A, RAE
mcg_RAE
0
0
Retinol
mcg
0
0
Carotene, beta
mcg
0
0
Carotene, alpha
mcg
0
0
Cryptoxanthin, beta
mcg
0
0
Vitamin A, IU
IU
0
0
Lycopene
mcg
0
0
Lutein + zeaxanthin
mcg
0
0
Vitamin E (alpha-tocopherol)
mg
7.43
0.31
Vitamin E, added
mg
0.00
0.00
Tocopherol, beta
mg
0.08
0.00
Tocopherol, gamma
mg
0.18
0.01
Tocopherol, delta
mg
0.01
0.00
Vitamin D (D2 + D3)
mcg
0.0
0.0
Vitamin D
IU
0
0
Vitamin K (phylloquinone)
mcg
0.0
0.0
Lipids
Fatty acids, total saturated
g
1.058
0.045
4:0
g
0.000
0.000
6:0
g
0.000
0.000
8:0
g
0.000
0.000
10:0
g
0.000
0.000
12:0
g
0.000
0.000
13:0
g
0.000
0.000
14:0
g
0.002
0.000
15:0
g
0.000
0.000
16:0
g
0.863
0.037
17:0
g
0.002
0.000
18:0
g
0.187
0.008
20:0
g
0.004
0.000
22:0
g
0.001
0.000
24:0
g
0.000
0.000
Fatty acids, total monounsaturated
g
8.757
0.371
14:1
g
0.000
0.000
15:1
g
0.000
0.000
16:1 undifferentiated
g
0.069
0.003
16:1 c
g
0.065
0.003
16:1 t
g
0.003
0.000
17:1
g
0.007
0.000
18:1 undifferentiated
g
8.678
0.367
18:1 c
g
8.678
0.367
18:1 t
g
0.000
0.000
20:1
g
0.003
0.000
22:1 undifferentiated
g
0.000
0.000
24:1 c
g
0.000
0.000
Fatty acids, total polyunsaturated
g
3.422
0.145
18:2 undifferentiated
g
3.419
0.145
18:2 n-6 c,c
g
3.418
0.145
18:2 CLAs
g
0.000
0.000
18:2 t not further defined
g
0.001
0.000
18:3 undifferentiated
g
0.002
0.000
18:3 n-3 c,c,c (ALA)
g
0.002
0.000
18:3 n-6 c,c,c
g
0.000
0.000
18:4
g
0.000
0.000
20:2 n-6 c,c
g
0.001
0.000
20:3 undifferentiated
g
0.000
0.000
20:4 undifferentiated
g
0.000
0.000
20:5 n-3 (EPA)
g
0.000
0.000
22:5 n-3 (DPA)
g
0.000
0.000
22:6 n-3 (DHA)
g
0.000
0.000
Fatty acids, total trans
g
0.005
0.000
Fatty acids, total trans-monoenoic
g
0.003
0.000
Cholesterol
mg
0
0
Stigmasterol
mg
1
0
Campesterol
mg
1
0
Beta-sitosterol
mg
37
2
Amino acids
Tryptophan
g
0.061
0.003
Threonine
g
0.170
0.007
Isoleucine
g
0.199
0.008
Leucine
g
0.422
0.018
Lysine
g
0.164
0.007
Methionine
g
0.043
0.002
Cystine
g
0.054
0.002
Phenylalanine
g
0.318
0.013
Tyrosine
g
0.128
0.005
Valine
g
0.232
0.010
Arginine
g
0.693
0.029
Histidine
g
0.158
0.007
Alanine
g
0.291
0.012
Aspartic acid
g
0.825
0.035
Glutamic acid
g
1.931
0.082
Glycine
g
0.416
0.018
Proline
g
0.293
0.012
Serine
g
0.269
0.011
Other
Alcohol, ethyl
g
0.0
0.0
Caffeine
mg
0
0
Theobromine
mg
0
0
Footnotes:1 Unroasted2 Other phytosterols = 31 mg/100g; these include delta 5-avenasterol, sitostanol, campestanol, and other minor phytosterols.
___________________________________________________________________
Carrots, raw
Refuse: 11% (Crown, tops and scrapings)Scientific Name: Daucus carotaCommon Name: Includes USDA commodity food A099NDB No: 11124 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 medium -------61g
Proximates
Water
g
53.86
Energy
kcal
25
Energy
kJ
106
Protein
g
0.57
Total lipid (fat)
g
0.15
Ash
g
0.59
Carbohydrate, by difference
g
5.84
Fiber, total dietary
g
1.7
Sugars, total
g
2.89
Sucrose
g
2.19
Glucose (dextrose)
g
0.36
Fructose
g
0.34
Lactose
g
0.00
Maltose
g
0.00
Galactose
g
0.00
Starch
g
0.87
Minerals
Calcium, Ca
mg
20
Iron, Fe
mg
0.18
Magnesium, Mg
mg
7
Phosphorus, P
mg
21
Potassium, K
mg
195
Sodium, Na
mg
42
Zinc, Zn
mg
0.15
Copper, Cu
mg
0.027
Manganese, Mn
mg
0.087
Fluoride, F
mcg
2.0
Selenium, Se
mcg
0.1
Vitamins
Vitamin C, total ascorbic acid
mg
3.6
Thiamin
mg
0.040
Riboflavin
mg
0.035
Niacin
mg
0.600
Pantothenic acid
mg
0.167
Vitamin B-6
mg
0.084
Folate, total
mcg
12
Folic acid
mcg
0
Folate, food
mcg
12
Folate, DFE
mcg_DFE
12
Choline, total
mg
5.4
Betaine
mg
0.2
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
509
Retinol
mcg
0
Carotene, beta
mcg
5054
Carotene, alpha
mcg
2121
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
10191
Lycopene
mcg
1
Lutein + zeaxanthin
mcg
156
Vitamin E (alpha-tocopherol)
mg
0.40
Vitamin E, added
mg
0.00
Tocopherol, beta
mg
0.01
Tocopherol, gamma
mg
0.00
Tocopherol, delta
mg
0.00
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
mcg
8.1
Lipids
Fatty acids, total saturated
g
0.023
4:0
g
0.000
6:0
g
0.000
8:0
g
0.000
10:0
g
0.000
12:0
g
0.000
14:0
g
0.000
15:0
g
0.000
16:0
g
0.021
17:0
g
0.000
18:0
g
0.001
20:0
g
0.000
22:0
g
0.000
24:0
g
0.000
Fatty acids, total monounsaturated
g
0.009
14:1
g
0.000
15:1
g
0.000
16:1 undifferentiated
g
0.001
17:1
g
0.000
18:1 undifferentiated
g
0.007
20:1
g
0.000
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
0.071
18:2 undifferentiated
g
0.070
18:3 undifferentiated
g
0.001
18:4
g
0.000
20:2 n-6 c,c
g
0.000
20:3 undifferentiated
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Fatty acids, total trans
g
0.000
Cholesterol
mg
0
Amino acids
Tryptophan
g
0.007
Threonine
g
0.117
Isoleucine
g
0.047
Leucine
g
0.062
Lysine
g
0.062
Methionine
g
0.012
Cystine
g
0.051
Phenylalanine
g
0.037
Tyrosine
g
0.026
Valine
g
0.042
Arginine
g
0.056
Histidine
g
0.024
Alanine
g
0.069
Aspartic acid
g
0.116
Glutamic acid
g
0.223
Glycine
g
0.029
Proline
g
0.033
Serine
g
0.033
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
__________________________________________________________________
Spinach, raw
Refuse: 28% (Large stems and roots)Scientific Name: Spinacia oleraceaNDB No: 11457 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 package (10 oz) -------284g
Proximates
Water
g
259.58
Energy
kcal
65
Energy
kJ
275
Protein
g
8.12
Total lipid (fat)
g
1.11
Ash
g
4.88
Carbohydrate, by difference
g
10.31
Fiber, total dietary
g
6.2
Sugars, total
g
1.19
Sucrose
g
0.20
Glucose (dextrose)
g
0.31
Fructose
g
0.43
Lactose
g
0.00
Maltose
g
0.00
Galactose
g
0.28
Minerals
Calcium, Ca
mg
281
Iron, Fe
mg
7.70
Magnesium, Mg
mg
224
Phosphorus, P
mg
139
Potassium, K
mg
1585
Sodium, Na
mg
224
Zinc, Zn
mg
1.51
Copper, Cu
mg
0.369
Manganese, Mn
mg
2.547
Selenium, Se
mcg
2.8
Vitamins
Vitamin C, total ascorbic acid
mg
79.8
Thiamin
mg
0.222
Riboflavin
mg
0.537
Niacin
mg
2.056
Pantothenic acid
mg
0.185
Vitamin B-6
mg
0.554
Folate, total
mcg
551
Folic acid
mcg
0
Folate, food
mcg
551
Folate, DFE
mcg_DFE
551
Choline, total
mg
54.8
Betaine
mg
291.4
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
1332
Retinol
mcg
0
Carotene, beta
mcg
15978
Carotene, alpha
mcg
0
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
26631
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
34642
Vitamin E (alpha-tocopherol)
mg
5.77
Vitamin E, added
mg
0.00
Tocopherol, beta
mg
0.00
Tocopherol, gamma
mg
0.51
Tocopherol, delta
mg
0.00
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
mcg
1371.4
Lipids
Fatty acids, total saturated
g
0.179
4:0
g
0.000
6:0
g
0.000
8:0
g
0.000
10:0
g
0.000
12:0
g
0.000
14:0
g
0.028
16:0
g
0.139
18:0
g
0.011
Fatty acids, total monounsaturated
g
0.028
16:1 undifferentiated
g
0.014
18:1 undifferentiated
g
0.014
20:1
g
0.000
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
0.469
18:2 undifferentiated
g
0.074
18:3 undifferentiated
g
0.392
18:4
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
0
Phytosterols
mg
26
Amino acids
Tryptophan
g
0.111
Threonine
g
0.346
Isoleucine
g
0.417
Leucine
g
0.633
Lysine
g
0.494
Methionine
g
0.151
Cystine
g
0.099
Phenylalanine
g
0.366
Tyrosine
g
0.307
Valine
g
0.457
Arginine
g
0.460
Histidine
g
0.182
Alanine
g
0.403
Aspartic acid
g
0.682
Glutamic acid
g
0.974
Glycine
g
0.381
Proline
g
0.318
Serine
g
0.295
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
__________________________________________________________________
Yogurt, plain, low fat, 12 grams protein per 8 ounce
Refuse: 0% NDB No: 01117 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 cup (8 fl oz) -------245g
Proximates
Water
g
208.42
Energy
kcal
154
Energy
kJ
649
Protein
g
12.86
Total lipid (fat)
g
3.80
Ash
g
2.67
Carbohydrate, by difference
g
17.25
Fiber, total dietary
g
0.0
Sugars, total
g
17.25
Minerals
Calcium, Ca
mg
448
Iron, Fe
mg
0.20
Magnesium, Mg
mg
42
Phosphorus, P
mg
353
Potassium, K
mg
573
Sodium, Na
mg
172
Zinc, Zn
mg
2.18
Copper, Cu
mg
0.032
Manganese, Mn
mg
0.010
Fluoride, F
mcg
29.4
Selenium, Se
mcg
8.1
Vitamins
Vitamin C, total ascorbic acid
mg
2.0
Thiamin
mg
0.108
Riboflavin
mg
0.524
Niacin
mg
0.279
Pantothenic acid
mg
1.448
Vitamin B-6
mg
0.120
Folate, total
mcg
27
Folic acid
mcg
0
Folate, food
mcg
27
Folate, DFE
mcg_DFE
27
Choline, total
mg
37.2
Betaine
mg
2.2
Vitamin B-12
mcg
1.37
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
34
Retinol
mcg
34
Carotene, beta
mcg
5
Carotene, alpha
mcg
0
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
125
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
0
Vitamin E (alpha-tocopherol)
mg
0.07
Vitamin E, added
mg
0.00
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D3 (cholecalciferol)
mcg
0.0
Vitamin D
IU
2
Vitamin K (phylloquinone)
mcg
0.5
Lipids
Fatty acids, total saturated
g
2.450
4:0
g
0.113
6:0
g
0.078
8:0
g
0.049
10:0
g
0.108
12:0
g
0.130
14:0
g
0.399
16:0
g
1.034
18:0
g
0.370
Fatty acids, total monounsaturated
g
1.044
16:1 undifferentiated
g
0.083
18:1 undifferentiated
g
0.867
20:1
g
0.000
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
0.108
18:2 undifferentiated
g
0.076
18:3 undifferentiated
g
0.032
18:4
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
15
Amino acids
Tryptophan
g
0.073
Threonine
g
0.529
Isoleucine
g
0.701
Leucine
g
1.296
Lysine
g
1.154
Methionine
g
0.380
Cystine
g
0.118
Phenylalanine
g
0.701
Tyrosine
g
0.649
Valine
g
1.063
Arginine
g
0.387
Histidine
g
0.319
Alanine
g
0.551
Aspartic acid
g
1.019
Glutamic acid
g
2.519
Glycine
g
0.311
Proline
g
1.524
Serine
g
0.796
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
__________________________________________________________________
Lentils, mature seeds, cooked, boiled, with salt
Refuse: 0% NDB No: 16370 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 cup -------198g
Proximates
Water
g
137.89
Energy
kcal
226
Energy
kJ
944
Protein
g
17.86
Total lipid (fat)
g
0.75
Ash
g
2.81
Carbohydrate, by difference
g
38.69
Fiber, total dietary
g
15.6
Sugars, total
g
3.56
Minerals
Calcium, Ca
mg
38
Iron, Fe
mg
6.59
Magnesium, Mg
mg
71
Phosphorus, P
mg
356
Potassium, K
mg
731
Sodium, Na
mg
471
Zinc, Zn
mg
2.51
Copper, Cu
mg
0.497
Manganese, Mn
mg
0.978
Selenium, Se
mcg
5.5
Vitamins
Vitamin C, total ascorbic acid
mg
3.0
Thiamin
mg
0.335
Riboflavin
mg
0.145
Niacin
mg
2.099
Pantothenic acid
mg
1.263
Vitamin B-6
mg
0.352
Folate, total
mcg
358
Folic acid
mcg
0
Folate, food
mcg
358
Folate, DFE
mcg_DFE
358
Choline, total
mg
64.7
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
0
Retinol
mcg
0
Carotene, beta
mcg
10
Carotene, alpha
mcg
0
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
16
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
0
Vitamin E (alpha-tocopherol)
mg
0.22
Vitamin E, added
mg
0.00
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
mcg
3.4
Lipids
Fatty acids, total saturated
g
0.105
14:0
g
0.002
16:0
g
0.089
18:0
g
0.010
Fatty acids, total monounsaturated
g
0.127
16:1 undifferentiated
g
0.002
18:1 undifferentiated
g
0.121
20:1
g
0.004
Fatty acids, total polyunsaturated
g
0.346
18:2 undifferentiated
g
0.271
18:3 undifferentiated
g
0.073
Cholesterol
mg
0
Amino acids
Tryptophan
g
0.160
Threonine
g
0.640
Isoleucine
g
0.772
Leucine
g
1.295
Lysine
g
1.247
Methionine
g
0.152
Cystine
g
0.234
Phenylalanine
g
0.881
Tyrosine
g
0.477
Valine
g
0.887
Arginine
g
1.380
Histidine
g
0.503
Alanine
g
0.746
Aspartic acid
g
1.976
Glutamic acid
g
2.770
Glycine
g
0.727
Proline
g
0.746
Serine
g
0.824
_________________________________________________________________
Chicken, liver, all classes, cooked, simmered
Refuse: 0% NDB No: 05028 (Nutrient values and weights are for edible portion)
Nutrient
Units
Value per100 grams
Numberof DataPoints
Std.Error
Proximates
Water
g
66.81
4
0.423
Energy
kcal
167
0
Energy
kJ
697
0
Protein
g
24.46
4
0.290
Total lipid (fat)
g
6.51
4
0.633
Ash
g
1.36
4
0.013
Carbohydrate, by difference
g
0.87
0
Fiber, total dietary
g
0.0
0
Sugars, total
g
0.00
0
Minerals
Calcium, Ca
mg
11
4
2.356
Iron, Fe
mg
11.63
4
0.345
Magnesium, Mg
mg
25
4
0.214
Phosphorus, P
mg
405
4
5.006
Potassium, K
mg
263
4
13.835
Sodium, Na
mg
76
4
3.405
Zinc, Zn
mg
3.98
4
0.103
Copper, Cu
mg
0.496
4
0.041
Manganese, Mn
mg
0.359
4
0.017
Selenium, Se
mcg
82.4
4
10.469
Vitamins
Vitamin C, total ascorbic acid
mg
27.9
0
Thiamin
mg
0.291
4
0.004
Riboflavin
mg
1.993
4
0.059
Niacin
mg
11.045
4
0.522
Pantothenic acid
mg
6.668
4
0.185
Vitamin B-6
mg
0.755
4
0.052
Folate, total
mcg
578
4
46.650
Folic acid
mcg
0
0
Folate, food
mcg
578
4
46.650
Folate, DFE
mcg_DFE
578
0
Choline, total
mg
290.0
4
2.209
Betaine
mg
12.8
4
2.040
Vitamin B-12
mcg
16.85
4
1.129
Vitamin B-12, added
mcg
0.00
0
Vitamin A, RAE
mcg_RAE
3981
0
Retinol
mcg
3978
4
437.824
Carotene, beta
mcg
30
4
8.739
Carotene, alpha
mcg
11
4
0.000
Cryptoxanthin, beta
mcg
11
4
0.000
Vitamin A, IU
IU
13328
0
Lycopene
mcg
21
4
7.388
Lutein + zeaxanthin
mcg
83
0
Vitamin E (alpha-tocopherol)
mg
0.82
8
Vitamin E, added
mg
0.00
0
Tocopherol, beta
mg
0.00
2
Tocopherol, gamma
mg
0.35
8
Tocopherol, delta
mg
0.00
2
Vitamin D (D2 + D3)
mcg
0.0
0
Vitamin D3 (cholecalciferol)
mcg
0.0
0
Vitamin D
IU
0
0
Vitamin K (phylloquinone)
mcg
0.0
4
0.000
Lipids
Fatty acids, total saturated
g
2.060
0
4:0
g
0.000
0
6:0
g
0.000
0
8:0
g
0.000
0
10:0
g
0.003
4
0.003
12:0
g
0.000
4
0.000
14:0
g
0.013
4
0.005
15:0
g
0.000
4
0.000
16:0
g
1.107
4
0.158
17:0
g
0.000
4
0.000
18:0
g
0.923
4
0.102
20:0
g
0.000
4
0.000
22:0
g
0.014
4
0.001
Fatty acids, total monounsaturated
g
1.416
0
14:1
g
0.000
4
0.000
15:1
g
0.000
4
0.000
16:1 undifferentiated
g
0.120
4
0.015
17:1
g
0.000
4
0.000
18:1 undifferentiated
g
1.276
4
0.164
20:1
g
0.021
4
0.001
22:1 undifferentiated
g
0.000
0
Fatty acids, total polyunsaturated
g
1.988
0
18:2 undifferentiated
g
0.719
0
18:2 n-6 c,c
g
0.719
4
0.048
18:3 undifferentiated
g
0.000
0
18:3 n-3 c,c,c (ALA)
g
0.012
4
0.000
18:3 n-6 c,c,c
g
0.011
4
0.004
18:4
g
0.000
0
20:2 n-6 c,c
g
0.019
4
0.011
20:3 undifferentiated
g
0.000
4
0.000
20:4 undifferentiated
g
0.508
4
0.052
20:5 n-3 (EPA)
g
0.000
0
22:5 n-3 (DPA)
g
0.000
0
22:6 n-3 (DHA)
g
0.000
0
Fatty acids, total trans
g
0.090
4
0.032
Cholesterol
mg
563
4
22.823
Amino acids
Tryptophan
g
0.248
0
Threonine
g
1.021
0
Isoleucine
g
1.144
0
Leucine
g
2.128
0
Lysine
g
1.875
0
Methionine
g
0.608
0
Cystine
g
0.383
0
Phenylalanine
g
1.160
0
Tyrosine
g
0.919
0
Valine
g
1.405
0
Arginine
g
1.539
0
Histidine
g
0.714
0
Alanine
g
1.398
0
Aspartic acid
g
2.243
0
Glutamic acid
g
2.946
0
Glycine
g
1.195
0
Proline
g
1.022
0
Serine
g
1.035
0
Hydroxyproline
g
0.043
1
Other
Alcohol, ethyl
g
0.0
0
Caffeine
mg
0
0
Theobromine
mg
0
0
__________________________________________________________________
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