Tomatoes 1.00 cup raw 180.00 grams 32.

40 calories Nutrient vitamin C vitamin A vitamin K potassium molybdenum manganese fiber vitamin B6 folate copper vitamin B3 magnesium vitamin E vitamin B1 phosphorus protein tryptophan choline iron Amount 22.86 mg 1499.40 IU 14.22 mcg 426.60 mg 9.00 mcg 0.21 mg 2.16 g 0.14 mg 27.00 mcg 0.11 mg 1.07 mg 19.80 mg 0.97 mg 0.07 mg 43.20 mg 1.58 g 0.01 g 12.06 mg 0.49 mg DV (%) 38.1 30 17.8 12.2 12 10.5 8.6 7 6.8 5.5 5.3 5 4.8 4.7 4.3 3.2 3.1 2.8 2.7 Nutrient Density 21.2 16.7 9.9 6.8 6.7 5.8 4.8 3.9 3.8 3.1 3 2.8 2.7 2.6 2.4 1.8 1.7 1.6 1.5 World's Healthiest Foods Rating excellent excellent excellent very good very good very good very good very good very good good good good good good good good good good good

Cabbage 1.00 cup raw 70.00 grams 17.50 calories Nutrient vitamin K vitamin C folate fiber manganese molybdenum vitamin B6 potassium tryptophan calcium vitamin B1 Amount 53.20 mcg 25.62 mg 30.10 mcg 1.75 g 0.11 mg 3.50 mcg 0.09 mg 119.00 mg 0.01 g 28.00 mg 0.04 mg DV (%) 66.5 42.7 7.5 7 5.5 4.7 4.5 3.4 3.1 2.8 2.7 Nutrient Density 68.4 43.9 7.7 7.2 5.7 4.8 4.6 3.5 3.2 2.9 2.7 World's Healthiest Foods Rating excellent excellent very good very good very good good good good good good good

Carrots 1.00 cup 122.00 grams 50.02 calories Nutrient vitamin A vitamin K fiber vitamin C potassium manganese vitamin B6 molybdenum vitamin B3 folate vitamin B1 phosphorus vitamin B2 vitamin E Amount 20381.32 IU 16.10 mcg 3.42 g 7.20 mg 390.40 mg 0.17 mg 0.17 mg 6.10 mcg 1.20 mg 23.18 mcg 0.08 mg 42.70 mg 0.07 mg 0.81 mg DV (%) 407.6 20.1 13.7 12 11.2 8.5 8.5 8.1 6 5.8 5.3 4.3 4.1 4 Nutrient Density 146.7 7.2 4.9 4.3 4 3.1 3.1 2.9 2.2 2.1 1.9 1.5 1.5 1.5 World's Healthiest Foods Rating excellent very good very good very good very good good good good good good good good good good

Cauliflower 1.00 cup raw 107.00 grams 26.75 calories Nutrient vitamin C vitamin K folate choline vitamin B6 potassium fiber manganese molybdenum vitamin B5 tryptophan phosphorus protein magnesium vitamin B2 vitamin B1 Amount 51.57 mg 16.59 mcg 60.99 mcg 47.40 mg 0.20 mg 319.93 mg 2.14 g 0.17 mg 5.35 mcg 0.71 mg 0.02 g 47.08 mg 2.05 g 16.05 mg 0.06 mg 0.05 mg DV (%) 86 20.7 15.2 11.2 10 9.1 8.6 8.5 7.1 7.1 6.2 4.7 4.1 4 3.5 3.3 Nutrient Density 57.8 14 10.3 7.5 6.7 6.2 5.8 5.7 4.8 4.8 4.2 3.2 2.8 2.7 2.4 2.2 World's Healthiest Foods Rating excellent excellent excellent very good very good very good very good very good very good very good very good good good good good good

vitamin B3 iron

0.54 mg 0.45 mg

2.7 2.5

1.8 1.7

good good

Cucumber 1.00 cup 104.00 grams 15.60 calories Nutrient vitamin K molybdenum vitamin C potassium manganese magnesium tryptophan vitamin B5 Amount 17.06 mcg 5.20 mcg 2.91 mg 152.88 mg 0.08 mg 13.52 mg 0.01 g 0.27 mg DV (%) 21.3 6.9 4.8 4.4 4 3.4 3.1 2.7 Nutrient Density 24.6 8 5.6 5 4.6 3.9 3.6 3.1 World's Healthiest Foods Rating excellent very good good good good good good good

Eggplant 1.00 cup raw 82.00 grams 19.68 calories Nutrient fiber manganese molybdenum potassium folate vitamin K copper vitamin B6 tryptophan vitamin C magnesium vitamin B3 Amount 2.76 g 0.20 mg 4.10 mcg 188.60 mg 18.04 mcg 2.87 mcg 0.07 mg 0.07 mg 0.01 g 1.80 mg 11.48 mg 0.53 mg DV (%) 11 10 5.5 5.4 4.5 3.6 3.5 3.5 3.1 3 2.9 2.6 Nutrient Density 10.1 9.1 5 4.9 4.1 3.3 3.2 3.2 2.9 2.7 2.6 2.4 World's Healthiest Foods Rating excellent excellent very good very good good good good good good good good good

Garlic 1.00 oz-wt 18.00 grams 26.82 calories Nutrient Amount DV (%) Nutrient Density World's Healthiest Foods Rating

manganese vitamin B6 vitamin C selenium calcium tryptophan phosphorus vitamin B1 copper

0.30 mg 0.22 mg 5.62 mg 2.56 mcg 32.58 mg 0.01 g 27.54 mg 0.04 mg 0.05 mg

15 11 9.4 3.7 3.3 3.1 2.8 2.7 2.5

10.1 7.4 6.3 2.5 2.2 2.1 1.8 1.8 1.7

excellent very good very good good good good good good good

Onions 1.00 cup raw 160.00 grams 64.00 calories Nutrient vitamin C fiber molybdenum manganese vitamin B6 folate potassium tryptophan Amount 11.84 mg 2.72 g 8.00 mcg 0.21 mg 0.19 mg 30.40 mcg 233.60 mg 0.02 g DV (%) 19.7 10.9 10.7 10.5 9.5 7.6 6.7 6.2 Nutrient Density 5.6 3.1 3 3 2.7 2.1 1.9 1.8 World's Healthiest Foods Rating very good good good good good good good good

Potatoes 1.00 each baked 173.00 grams 160.89 calories Nutrient vitamin C vitamin B6 potassium tryptophan manganese fiber Amount 16.61 mg 0.54 mg 925.55 mg 0.07 g 0.38 mg 3.81 g DV (%) 27.7 27 26.4 21.9 19 15.2 Nutrient Density 3.1 3 3 2.4 2.1 1.7 World's Healthiest Foods Rating good good good good good good

Spinach 1.00 cup cooked 180.00 grams 41.40 calories Nutrient Amount DV Nutrient World's Healthiest

Nutrient vitamin K vitamin A manganese folate magnesium iron vitamin C vitamin B2 calcium potassium vitamin B6 tryptophan vitamin E fiber copper vitamin B1 protein phosphorus zinc choline omega-3 fats vitamin B3 selenium

Amount 888.48 mcg 18865.80 IU 1.68 mg 262.80 mcg 156.60 mg 6.43 mg 17.64 mg 0.42 mg 244.80 mg 838.80 mg 0.44 mg 0.07 g 3.74 mg 4.32 g 0.31 mg 0.17 mg 5.35 g 100.80 mg 1.37 mg 35.46 mg 0.17 g 0.88 mg 2.70 mcg (%) 1111 377.3 84 65.7 39.1 35.7 29.4 24.7 24.5 24 22 21.9 18.7 17.3 15.5 11.3 10.7 10.1 9.1 8.3 7.1 4.4 3.9 Density 482.9 164.1 36.5 28.6 17 15.5 12.8 10.7 10.6 10.4 9.6 9.5 8.1 7.5 6.7 4.9 4.7 4.4 4 3.6 3.1 1.9 1.7 Foods Rating excellent excellent excellent excellent excellent excellent excellent excellent excellent excellent excellent excellent excellent very good very good very good very good very good very good very good good good good

Apple 1.00 small 182.00 grams 94.64 calories DV (%) fiber vitamin C 4.37 g 8.37 mg 17.5 13.9 World's Nutrient Healthies t Foods Density Rating 3.3 good 2.7 good

Nutrient

Amount

Banana 1.00 each 118.00 grams 105.02 calories DV (%) vitamin B6 vitamin C manganese fiber potassium 0.43 mg 10.27 mg 0.32 mg 3.07 g 422.44 mg 21.5 17.1 16 12.3 12.1 World's Nutrient Healthies t Foods Density Rating 3.7 2.9 2.7 2.1 2.1 very good good good good good

Nutrient

Amount

Grapes 1.00 cup 92.00 grams 61.64 calories DV (%) manganese vitamin K vitamin C vitamin B1 potassium vitamin B6 0.66 mg 13.43 mcg 3.68 mg 0.08 mg 175.72 mg 0.10 mg 33 16.8 6.1 5.3 5 5 World's Nutrient Healthies t Foods Density Rating 9.6 excellent 4.9 1.8 1.6 1.5 1.5 very good good good good good

Nutrient

Amount

Lemons and Limes, Juice 0.25 cup 61.00 grams

15.25 calories DV (%) vitamin C 28.06 mg 46.8 World's Nutrient Healthies t Foods Density Rating 55.2 excellent

Nutrient

Amount

Oranges 1.00 each 131.00 grams 61.57 calories DV (%) vitamin C fiber folate vitamin B1 potassium vitamin A calcium 69.69 mg 3.14 g 39.30 mcg 0.11 mg 237.11 mg 294.75 IU 52.40 mg 116.2 12.6 9.8 7.3 6.8 5.9 5.2 World's Nutrient Healthies t Foods Density Rating 34 excellent 3.7 2.9 2.1 2 1.7 1.5 very good good good good good good

Nutrient

Amount

Papaya 1.00 each 304.00 grams 118.56 calories DV (%) vitamin C vitamin A folate potassium fiber vitamin E vitamin K 187.87 mg 3325.76 IU 115.52 mcg 781.28 mg 5.47 g 2.22 mg 7.90 mcg 313.1 66.5 28.9 22.3 21.9 11.1 9.9 World's Nutrient Healthies t Foods Density Rating 47.5 10.1 4.4 3.4 3.3 1.7 1.5 excellent excellent very good very good good good good

Nutrient

Amount

Watermelon 1.00 cup

152.00 grams 45.60 calories DV (%) vitamin C vitamin A potassium magnesium 12.31 mg 864.88 IU 170.24 mg 15.20 mg 20.5 17.3 4.9 3.8 World's Nutrient Healthies t Foods Density Rating 8.1 excellent 6.8 1.9 1.5 very good good good

Nutrient

Amount

Eggs 1.00 each 50.00 grams 77.50 calories DV (%) choline tryptophan selenium iodine vitamin B2 protein molybdenum vitamin B12 phosphorus vitamin B5 vitamin D 112.65 mg 0.08 g 15.40 mcg 27.00 mcg 0.26 mg 6.29 g 8.50 mcg 0.55 mcg 86.00 mg 0.70 mg 26.50 IU 26.5 25 22 18 15.3 12.6 11.3 9.2 8.6 7 6.6 World's Nutrient Healthies t Foods Density Rating 6.2 5.8 5.1 4.2 3.6 2.9 2.6 2.1 2 1.6 1.5 very good very good very good very good very good good good good good good good

Nutrient

Amount

Yogurt 1.00 cup 245.00 grams 154.35 calories DV (%) iodine calcium phosphorus vitamin B2 protein vitamin B12 tryptophan potassium molybdenum zinc 87.22 mcg 448.35 mg 352.80 mg 0.52 mg 12.86 g 1.37 mcg 0.07 g 573.30 mg 11.27 mcg 2.18 mg 58.1 44.8 35.3 30.6 25.7 22.8 21.9 16.4 15 14.5 World's Nutrient Healthies t Foods Density Rating 6.8 5.2 4.1 3.6 3 2.7 2.6 1.9 1.8 1.7 very good very good very good very good good good good good good good

Nutrient

Amount

vitamin B5

1.45 mg

14.5

1.7

good

Kidney Beans 1.00 cup cooked 177.00 grams 224.79 calories Nutrient molybdenum folate tryptophan fiber manganese protein phosphorus iron potassium copper vitamin B1 vitamin K magnesium Amount 132.75 mcg 230.10 mcg 0.18 g 11.33 g 0.76 mg 15.35 g 244.26 mg 3.93 mg 716.85 mg 0.38 mg 0.28 mg 14.87 mcg 74.34 mg DV (%) 177 57.5 56.2 45.3 38 30.7 24.4 21.8 20.5 19 18.7 18.6 18.6 Nutrient Density 14.2 4.6 4.5 3.6 3 2.5 2 1.7 1.6 1.5 1.5 1.5 1.5 World's Healthiest Foods Rating excellent very good very good very good good good good good good good good good good

Soybeans 1.00 cup cooked 172.00 grams 297.56 calories Nutrient molybdenum tryptophan manganese protein iron omega-3 fats phosphorus fiber vitamin K magnesium copper vitamin B2 potassium Amount 129.00 mcg 0.39 g 1.42 mg 28.62 g 8.84 mg 1.03 g 421.40 mg 10.32 g 33.02 mcg 147.92 mg 0.70 mg 0.49 mg 885.80 mg DV (%) 172 121.9 71 57.2 49.1 42.9 42.1 41.3 41.3 37 35 28.8 25.3 Nutrient Density 10.4 7.4 4.3 3.5 3 2.6 2.5 2.5 2.5 2.2 2.1 1.7 1.5 World's Healthiest Foods Rating excellent excellent very good very good good good good good good good good good good

Chicken 4.00 oz-wt 113.40 grams

187.11 calories Nutrient tryptophan vitamin B3 protein selenium vitamin B6 phosphorus choline Amount 0.41 g 15.55 mg 35.18 g 31.30 mcg 0.68 mg 258.55 mg 96.73 mg DV (%) 128.1 77.8 70.4 44.7 34 25.9 22.8 Nutrient Density 12.3 7.5 6.8 4.3 3.3 2.5 2.2 World's Healthiest Foods Rating excellent excellent very good very good good good good