Vitamins and Minerals

Dr. Decuypere's Nutrient charts

~~ Vitamin Chart~~
Use these charts to find the nutrient contents of your favorite fruits, nuts, proteins and vegetables.
Clic on the buttons belo! to visit each chart"
#inerals $ Vitamins $ %ruits $ Vegetables $ Nuts & 'eeds $ (egumes $ )roteins
Vitamins are organic food substances found only in living things, i.e. plants and animals. They are
essential for our bodies to function properly, for growth, energy and for our general well-being.
With very few exceptions the human body cannot manufacture or synthesize vitamins. They must
be supplied in our diet or in man-made dietary supplements. Some people believe that vitamins
can replace food, but that is incorrect. n fact, vitamins cannot be assimilated without also
ingesting food. That is why it is best to ta!e them with a meal. Synthetic vitamin supplements can
be of varying "uality, so it is a good idea to get your supplements from a reliable source.
#ote that have listed only those foods which contain the listed vitamins in significant "uantities.
$or more detailed information, please visit the %nited States &epartment of 'griculture (%S&')
$ood * #utrition +enter.
#utrient -
&aily 'mount #eeded
nformatio
n
$ruit
Sources
Vegetabl
e
Sources
#ut,-rain
Sources
.eat,/rot
ein
Sources
0egume
Sources
*+,+++ ,U-day .plant/
derived0 for adult males.
1,+++ for adult females /
*2,+++ if lactating.
3,+++ for children ages
*/4
5,+++ for children ages
Vitamin 6
helps cell
reproductio
n. ,t also
stimulates
immunity
and is
needed for
formation of
some
hormones.
#ost fruits
contain
vitamin 6,
but the
follo!ing
fruits have
a
significant
amount"
Cantaloupe
6marant
h (eaves
7o
Choy
7roccoli
7russels
'prouts
7utternut
'8uash
Chestnuts
)ecans
)istachios
Cheddar
Cheese
Cream
Cheese
Co!s #il
9hipping
Cream
:ggs
;una
<oat #il
#ost
legumes
do not
contain
a
significa
nt
amount
of
Vitamin
3/=
>,+++ for children ages
>/*+
Vitamin 6
helps vision
and
promotes
bone
gro!th,
tooth
developme
nt, and
helps
maintain
healthy
sin, hair,
and
mucous
membranes
. ,t has
been
sho!n to
be an
effective
preventive
against
measles.
Deficiency
can cause
night
blindness,
dry sin,
poor bone
gro!th, and
!ea tooth
enamel.
6lpha/
carotene,
beta/
carotene
and retinol
are all
versions of
Vitamin 6.
s
<rapefruit
<uava
#ango
)apaya
)assionfrui
t
;omatoes
9atermelo
n
Carrots
Chinese
7roccoli
Chinese
Cabbage
?ale
(ees
)eas
)umpin
@apini
'pinach
'8uash /
summer
'8uash /
!inter
'!eet
)otato
'!iss
Chard
<oat
Cheese
'our
Cream
6
*.2 mg for adult males
and *.* mg for !omen /
*.5 mg if lactating.
Vitamin
7*-thiamine
is important
in the
production
of energy. ,t
helps the
body cells
convert
carbohydrat
6vocado
7oysenberr
ies
7readfruit
Cherimoya
Dates
<rapes
<rapefruit
<uava
6sparag
us
7russels
'prouts
7utternut
'8uash
Corn
%rench
7eans
7raAil Nuts
7uc!heat
Cashe!s
Chestnuts
%laB 'eed
%ilberts-CaAel
nuts
#acadamia
Nuts
7eef
Co!s #il
Catfish
Cerring
'almon
;una
<oat #il
)or
'oy 7eans
7lac
7eans
7lac
:ye
)eas
?idney
7eans
Navy
7eans
Children need .= to .D
mg of 7*-thiamine per
day.
es into
energy. ,t is
also
essential
for the
functioning
of the heart,
muscles,
and
nervous
system. Not
getting
enough
thiamine
can leave
one
fatigued
and !ea.
Note" #ost
fruits and
vegetables
are not a
significant
source of
thiamine.
(oganberri
es
#ango
Erange
)ineapple
)omegrana
te
9atermelo
n
(ima
7eans
Era
)arsnips
)eas
)otatoes
'pirulina
'!eet
)otato
#illet
Eats
)eanuts
)ecans
)ine
Nuts-)ignolias
)istachios
Fuinoa
@ice 7ro!n
@ye
'pelt
9heat /
Durum
9heat / Card
@ed
9heat / Card
9hite
'oy #il
(o!fat
Gogurt
@oast
Duc
7acon
)or
'ausage
<round
Chicen
9hite
7eans
9inged
7eans
*.4 mg for adult males
and *.* mg for !omen /
*.5 mg if
pregnant-lactating.
Children need .= to .D
mg of 72-riboflavin per
day.
Vitamin 72
or riboflavin
is important
for body
gro!th,
reproductio
n and red
cell
production.
,t also helps
in releasing
energy from
carbohydrat
es.
6vocado
7anana
Cherimoya
Dates
<rapes
(ychee
#ango
#ulberries
)assion
%ruit
)omegrana
te
)ricly
)ear
6marant
h (eaves
6rtichoe
6sparag
us
7o
Choy
7russels
'prouts
Chinese
7roccoli
%rench
7eans
(ima
7eans
#ushroo
ms
)eas
)umpin
'pirulina
'8uash /
!inter
'!eet
)otato
6lmonds
7uc!heat
Chestnuts
Eats
Fuinoa
@ye
9heat /
Durum
9heat / Card
@ed
9heat / Card
9hite
7eef
Cheddar
Cheese
Cottage
Cheese
Chicen
.dar
meat0
:ggs
Caviar
Cerring
)olloc
'almon
'ardines
;una
<oat #il
<oat
Cheese
(amb
)or
'oy 7eans
'oy #il
;urey
7reast
;urey
6dAui
7eans
%ava
7eans
:damam
e
<arbanA
o 7eans
#ung
7eans
Navy
7eans
)into
7eans
'oy
7eans
9inged
7eans
'!iss
Chard
7acon
Veal
Gogurt
'our
Cream
;urey
(eg
(o!fat
Gogurt
@oast
Duc
Camburge
r
7eef
'ausage
<round
;urey
<round
Chicen
*= mg for adult males
and *3 mg for !omen /
*>/*1 mg if
pregnant-lactating.
Children need D / *= mg
of niacin per day.
Niacin
assists in
the
functioning
of the
digestive
system,
sin, and
nerves. ,t is
also
important
for the
conversion
of food to
energy.
6vocado
7oysenberr
ies
7readfruit
Cherimoya
Dates
<uava
(oganberri
es
(ychee
#ango
Nectarine
)assion
%ruit
)each
6rtichoe
7utternut
'8uash
Corn
#ushroo
ms
Era
)arsnip
)eas
)otatoes
)umpin
'pirulina
'paghetti
'8uash
'8uash /
!inter
'!eet
)otato
7arley
7uc!heat
)eanuts
@ye
'pelt
'unflo!er
'eeds
9heat /
Durum
9heat / Card
@ed
9heat / Card
9hite
7eef
Chicen
7reast
Chicen
.dar
meat0
6nchovies
Catfish
Cod
Cerring
)erch
)olloc
'almon
'ardines
;una
(amb
)or
;urey
7reast
;urey
7acon
Veal
;urey
(eg
Cot Dog
.;urey0
@oast
Duc
Camburge
r
7acon
6dAui
7eans
%ava
7eans
:damam
e
)igeon
7eans
'plit
)eas
'oy
7eans
9inged
7eans
)or
'ausage
7eef
'ausage
<round
;urey
<round
Chicen
5 mg for adults and = / >
mg for !omen !ho are
pregnant or lactating.
Children need 2 / 3 mg
of pantothenic acid per
day.
)antothenic
acid is
essential
for the
metabolism
of food as
!ell as in
the
formation of
hormones
and .good0
cholesterol.
6vocado
7lac
Currants
7readfruit
Cherimoya
Dates
<ooseberri
es
<rapefruit
<uava
)omegrana
te
@aspberrie
s
'tarfruit
9atermelo
n
7roccoli
7russels
'prouts
7utternut
'8uash
Corn
%rench
7eans
#ushroo
ms
Era
)arsnip
)otatoes
)umpin
'pirulina
'paghetti
'8uash
'8uash /
summer
'8uash /
!inter
'!eet
)otato
7uc!heat
Chestnuts
Eats
@ye
'unflo!er
'eeds
9heat /
Durum
9heat / Card
@ed
9heat / Card
9hite
7eef
Chicen
7reast
Chicen
.dar
meat0
Co!s #il
:ggs
Catfish
Caviar
Cerring
)erch
'almon
'ardines
;una
<oat #il
(amb
)or
'oy #il
;urey
7reast
Veal
Gogurt
;urey
(eg
(o!fat
Gogurt
@oast
Duc
Camburge
r
7eef
'ausage
<round
;urey
<round
Chicen
6dAui
7eans
7lac
:ye
)eas
:damam
e
(ima
7eans
#ung
7eans
'oy
7eans
'plit
)eas
*.4 to *.> mg for adults /
2 mg for !omen !ho are
pregnant or lactating.
Children need bet!een
+.= to *.4 mg 7= per day.
7= plays a
role in the
creation of
antibodies
in the
immune
system. ,t
helps
maintain
normal
nerve
function
and acts in
the
formation of
red blood
cells. ,t is
also
re8uired for
the
chemical
reactions of
proteins.
;he higher
the protein
intae, the
more need
there is for
vitamin 7=.
;oo little 7=
in the diet
can cause
diAAiness,
nausea,
confusion,
irritability
and
convulsions
.
6vocado
7anana
7readfruit
Cherimoya
Dates
<ooseberri
es
<rapes
<uava
(ychee
#ango
)assion
%ruit
)ineapple
)omegrana
te
9atermelo
n
6marant
h (eaves
7o
Choy
7roccoli
7russels
'prouts
7utternut
'8uash
Celeriac
Corn
%rench
7eans
<reen
)epper
?ale
(ima
7eans
Era
)eas
)otatoes
'pirulina
'paghetti
'8uash
'8uash /
!inter
'!eet
)otato
;aro
Chestnuts
%ilberts-CaAel
nuts
)istachios
)umpin
'eeds
@ice 7ro!n
@ye
'unflo!er
'eeds
9alnuts
9heat /
Durum
9heat / Card
@ed
9heat / Card
9hite
Chicen
7reast
Chicen
.dar
meat0
Catfish
Cod
Cerring
)olloc
'almon
'ardines
;una
)or
'oy 7eans
'oy #il
;urey
7reast
;urey
7acon
Veal
;urey
(eg
@oast
Duc
Camburge
r
7eef
'ausage
<round
;urey
<round
Chicen
7lac
:ye
)eas
:damam
e
<arbanA
o 7eans
?idney
7eans
(ima
7eans
Navy
7eans
)into
7eans
'oy
7eans
9hite
7eans
6t least 3++ mcgs for
most adults / pregnant
!omen =++ mcgs and
breastfeeding !omen
should get at least 5++
mcgs.
%olate and
folic acid
are both
forms of
7D. %olate
occurs
naturally in
fresh foods,
!hereas
folic acid is
the
synthetic
6vocado
7lacberrie
s
7oysenberr
ies
7readfruit
Cherimoya
Dates
<uava
(oganberri
es
(ychee
6marant
h (eaves
6rtichoe
6sparag
us
7eetroot
7o
Choy
7roccoli
7russels
7uc!heat
Chestnuts
%ilberts-CaAel
nuts
Eats
)eanuts
Fuinoa
@ye
'unflo!er
'eeds
9heat /
Durum
Cheddar
Cheese
:ggs
'almon
(amb
'oy 7eans
'oy #il
(o!fat
Gogurt
7eef Hery
#ost
legumes
are good
sources
of %olate
but
these
are very
good
sources"
7lac
Children need bet!een
*5+ to 4++ mcg per day.
form found
in
supplement
s. Gour
body needs
folate to
produce red
blood cells,
as !ell as
component
s of the
nervous
system. ,t
helps in the
formation
and
creation of
DN6 and
maintaining
normal
brain
function,
and is a
critical part
of spinal
fluid. ,t has
also been
proven to
reduce the
ris for an
N;D/
affected
.neural tube
defect0
pregnancy
by 5+ to >+
percent.
%olic acid is
vital for
proper cell
gro!th and
developme
nt of the
embryo.
;hat is !hy
it is
important
for a
!oman to
have
enough
folate-folic
acid in her
#ango
Erange
)apaya
)assionfrui
t
)ineapple
)omegrana
te
@aspberrie
s
'tra!berrie
s
'prouts
Chinese
7roccoli
Chinese
Cabbage
%rench
7eans
(ima
7eans
Era
)arsnip
)eas
)otatoes
'pinach
'pirulina
'8uash /
summer
'8uash /
!inter
9heat / Card
@ed
9heat / Card
9hite
:ye
)eas
:damam
e
'oy
7eans
body both
before and
during
pregnancy.
2.3 mcg for adults and
2.= / 2.1 mcg for !omen
!ho are pregnant or
lactating.
Children need +.D / 2.3
mcg per day.
(ie the
other 7
vitamins,
vitamin 7*2
is important
for
metabolism
. ,t helps in
the
formation of
red blood
cells and in
the
maintenanc
e of the
central
nervous
system.
Vitamin 7*2
is the one
vitamin that
is available
only from
fish, poultry,
meat or
dairy
sources in
food.
None None No nuts
contain a
significant
amount of
vitamin 7*2.
7eef
Cheddar
Cheese
Cottage
Cheese
Co!s #il
:ggs
Catfish
Caviar
Cod
Cerring
)erch
)olloc
'almon
'ardines
;una
(amb
)or
Veal
Gogurt
(o!fat
Gogurt
Camburge
r
7eef
'ausage
Cot Dog
.7eef0
<round
Chicen
(egume
s do not
contain
a
significa
nt
amount
of
vitamin
7*2.
=+ mg for adults / >+ mg
for !omen !ho are
pregnant and D5 for
those lactating.
Children need bet!een
35 and 5+ mg
Vitamin C is
one of the
most
important of
all vitamins.
,t plays a
significant
role as an
antioBidant,
thereby
protecting
body tissue
from the
damage of
oBidation.
7lac
Currants
7readfruit
<rapefruit
<uava
?i!i
(ychee
#ango
#ulberries
Erange
)apaya
)assionfrui
t
)ineapple
'tra!berrie
6marant
h (eaves
7o
Choy
7roccoli
7russels
'prouts
7utternut
'8uash
<reen
)epper
?ale
'!iss
Chard
Ether than
Chestnuts,
most nuts do
not contain a
significant
amount of
vitamin C.
Cod
)erch
<oat #il
'oy 7eans
(o!fat
Gogurt
Ether
than
:damam
e, most
legumes
do not
contain
a
significa
nt
amount
of
vitamin
C.
6ntioBidant
s act to
protect your
cells
against the
effects of
free
radicals,
!hich are
potentially
damaging
by/products
of the
bodyIs
metabolism
. %ree
radicals can
cause cell
damage
that may
contribute
to the
developme
nt of
cardiovascu
lar disease
and cancer.
Vitamin C
has also
been found
by
scientists to
be an
effective
antiviral
agent.
s
5 mcg .2++ iu0 for most
adults. 7et!een 5+ / >+
yrs *+ mcg .3++ iu0, and
after >+ *5 mcg .=++ iu0.
Children need about 5
mcg .2++ iu0-day.
Vitamin D is
no!n as
the
Jsunshine
vitaminJ
since it is
manufactur
ed by the
body after
being
eBposed to
sunshine.
;en to
fifteen
minutes of
good
None #ushroo
ms
No nuts
contain a
significant
amount of
vitamin D.
7eef
Cheddar
Cheese
Cream
Cheese
Chicen
7reast
Co!s #il
9hipping
Cream
:ggs
6nchovies
Caviar
Cod
(egume
s do not
contain
a
significa
nt
amount
of
vitamin
D.
sunshine
three times
!eely is
ade8uate to
produce the
body's
re8uirement
of vitamin
D. ;his
means that
!e don't
need to
obtain
vitamin D
from our
diet unless
!e get very
little
sunlight K
usually not
a problem
for children.
Vitamin D is
vital to the
human
body as it
promotes
absorption
of calcium
and
magnesium
, !hich are
essential
for the
normal
developme
nt of
healthy
teeth and
bones. ,t
also helps
maintain
ade8uate
levels of
calcium and
phosphorus
in the
blood.
Cerring
'ardines
<oat
Cheese
;urey
7acon
Gogurt
'our
Cream
Cot Dog
.;urey0
Camburge
r
7acon
)or
'ausage
7eef
'ausage
Cot Dog
.7eef0
<round
;urey
(ie vitamin
C, vitamin
: plays a
6vocado
7lacberrie
s
7utternut
'8uash
)arsnip
6lmonds
%ilberts-CaAel
nuts
:ggs
Cerring
'ardines
:damam
e
)into
4+ ,U for most adults.
Children need bet!een
=/** mg-day. .* ,U is
e8ual to approBimately .
>5 mg0
Note" some researchers
and medical eBperts
believe that !ith all of
the positive studies using
higher doses of vitamin
:, this daily
recommended intae is
not high enough.
significant
role as an
antioBidant,
thereby
protecting
body tissue
from the
damage of
oBidation. ,t
is important
in the
formation of
red blood
cells and
the use of
vitamin ?.
#any
!omen also
use it to
help
minimiAe
the
appearance
of !rinles,
and
mothers
use it to
help heal
minor
!ounds
!ithout
scarring, as
it is valued
for its ability
to soothe
and heal
broen or
stressed
sin tissue.
7lac
Currants
7lueberries
7oysenberr
ies
7readfruit
Cranberrie
s
<uava
?i!i
(oganberri
es
#ango
#ulberries
Nectarine
)apaya
)each
)omegrana
te
@aspberrie
s
)otatoes
)umpin
'pirulina
'!iss
Chard
;aro
)ine
Nuts-)ignolias
'unflo!er
'eeds
;urey
7acon
7eans
>+/1+ micrograms-day
for adult males, =+/=5
micrograms per day for
adult females.
Children need about half
the amount, depending
on age.
Vitamin ? is
fat soluble
and plays a
critical role
in blood
clotting. ,t
regulates
blood
calcium
levels and
activates at
least 4
6vocado
7lacberrie
s
7lueberries
7oysenberr
ies
Chinese
)ear
Cranberrie
s
<rapes
6lfalfa,
sprouted
6rtichoe
6sparag
us
7o
Choy
7roccoli
7russels
'prouts
Cabbage
Cashe!s
Chestnuts
%ilberts-CaAel
nuts
)ine
Nuts-)ignolias
)istachios
@ye
7eef
Cheddar
Cheese
:ggs
6nchovies
(amb
'oy #il
;urey
7acon
;urey
(eg
:damam
e
?idney
7eans
'plit
)eas
proteins
involved in
bone
health.
?i!i
(oganberri
es
#ango
#ulberries
)ear
)lum
)omegrana
te
@aspberrie
s
;omatoes
Carrots
Cauliflo!
er
Celery
Chinese
7roccoli
Cucumb
er
?ale
(ees
Era
)eas
@apini
'pinach
'pirulina
'8uash /
!inter
'!iss
Chard
@oast
Duc
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Dr. Decuypere's Nutrient Charts

~~ #inerals Chart ~~
Use these charts to find the nutrient contents of your favorite fruits, nuts, proteins and vegetables.
Clic on the buttons belo! to visit each chart"
#inerals $ Vitamins $ %ruits $ Vegetables $ Nuts & 'eeds $ (egumes $ )roteins
.inerals are elements that originate in the soil and cannot be created by living things, such as plants and
animals. Get plants, animals and humans need minerals in order to be healthy. )lants absorb minerals
from the soil, and animals get their minerals from the plants or other animals they eat. #ost of the
minerals in the human diet come directly from plants, such as fruits and vegetables, or indirectly from
animal sources. #inerals may also be present in your drining !ater, but this depends on !here you live,
and !hat ind of !ater you drin .bottled, tap0. #inerals from plant sources may also vary from place to
place, because the mineral content of the soil varies according to the location in !hich the plant !as
gro!n.
#ote that have listed only those foods which contain the listed vitamins in significant "uantities.
$or more detailed information, please visit the %nited States &epartment of 'griculture (%S&')
$ood * #utrition +enter.
#utrient -
&aily 'mount
#eeded
nformatio
n
$ruit
Sources
Vegetabl
e
Sources
#ut,-rain
Sources
.eat,/ro
tein
Sources
0egume
Sources
6dults need *+++
mg-day.
Children need 1++ to
*4++ mg-day.
@ecommended
supplement" Coral
Calcium 'upreme
Calcium
eases
insomnia
and helps
regulate the
passage of
nutrients
through cell
!alls.
9ithout
calcium,
your
muscles
!ouldnIt
contract
correctly,
your blood
!ouldnIt
clot and
your nerves
!ouldnIt
carry
messages.
,f you donIt
get enough
calcium
from the
food you
eat, your
body
automatical
ly taes the
calcium
needed
#ost fruits
contain
some
calcium,
these
have a bit
more than
usual"
7lacberri
es
7laccurra
nts
Dates
<rapefruit
#ulberries
Erange
)omegran
ate
)ricly
)ears
#ost
vegetable
s contain
some
calcium,
these
have a bit
more than
usual"
6maranth
leaves
7o Choy
7russels
'prouts
7utternut
s8uash
Celery
Chinese
7roccoli
%rench
7eans
?ale
Era
)arsnip
'pirulina
'!iss
Chard
;urnip
6lmonds
6maranth
7raAil Nuts
%ilberts-CaAe
lnuts
Eats
)istachios
'esame
'eeds
9heat /
Durum
9heat / Card
9hite
#eat and
)roteins"
Cheddar
Cheese
Cottage
Cheese
Cream
Cheese
Co!s #il
:ggs
Caviar
)erch
)olloc
'ardines
<oat #il
<oat
Cheese
'oy
7eans
Gogurt
'our
Cream
(o!fat
Gogurt
:damam
e
Navy
7eans
'oy
7eans
9hite
7eans
9inged
7eans
from your
bones. ,f
your body
continues
to tear
do!n more
bone than it
replaces
over a
period of
years in
order to get
sufficient
calcium,
your bones
!ill become
!ea and
brea
easily.
Deficiency
may result
in muscle
spasms
and cramps
in the short
term and
osteoporosi
s.
;he estimated safe
and ade8uate intae
for copper is *.5 / 4.+
mg-day. #any survey
studies sho! that
6mericans consume
about *.+ mg or less
of copper per day
Copper is
involved in
the
absorption,
storage and
metabolism
of iron and
the
formation of
red blood
cells. ,t also
helps
supply
oBygen to
the body.
;he
symptoms
of a copper
deficiency
are similar
to iron/
deficiency
#ost fruits
contain a
small
amount of
copper,
but i!i
fruit has a
significant
amount.
6vocado
7lacberri
es
Dates
<uava
?i!i %ruit
(ychee
#ango
)assionfru
it
)omegran
ate
#ost
vegetable
s have
some
copper,
but (ima
7eans
have a
significant
amount.
6maranth
leaves
6rtichoe
%rench
7eans
?ale
(ima
7eans
)arsnip
)eas
)otatoes
)umpin
#ost nuts
contain a
trace amount
of copper.
7raAil Nuts
7uc!heat
Cashe!s
Chestnuts
%ilberts-CaAe
lnuts
Eats
'unflo!er
'eeds
9alnuts
9heat /
Durum
9heat / Card
@ed
#ost
proteins
contain a
trace
amount of
copper.
7eef
Cheddar
Cheese
)erch
'almon
'ardines
<oat
Cheese
'oy
7eans
'oy #il
;urey
7acon
Veal
;urey
(eg
6dAui
7eans
7lac
7eans
7lac :ye
)eas
%ava
7eans
:damam
e
<arbanAo
7eans
?idney
7eans
(ima
7eans
Navy
7eans
)igeon
7eans
)into
7eans
anemia. 'pirulina
'8uash /
9inter
'!eet )o
tato
'!iss
Chard
;aro
@oast
Duc
'oy
7eans
9inged
7eans
6dults should get *5+
mcgs per day.
;he childrenIs
recommendation for
iodine is >+ to *5+
mcg .that is
micrograms0.
,odine
helps
regulate the
rate of
energy
production
and body
!eight and
promotes
proper
gro!th. ,t
also
promotes
healthy
hair, nails,
sin and
teeth.
,n countries
!here
iodine is
deficient in
the soil,
rates of
hypothyroid
ism, goiter
and
retarded
gro!th from
iodine
deficiency
are very
high.
,n
developed
countries,
ho!ever,
because
iodine is
added to
table salt,
iodine
deficiencies
%ruits
gro!n in
iodine/rich
soils
contain
iodine.
Vegetable
s gro!n
in iodine/
rich soils
contain
iodine.
Nuts gro!n
in iodine/rich
soils contain
iodine.
)roteins
produced
in iodine/
rich areas
contain
iodine.
#ost
legumes
do not
contain a
significant
amout of
,odine
are rare.
9omen and teenage
girls need at least *5
mg a day, !hereas
men can get by on *+.
,t is important that
children get about *+
to *2 mg of iron per
day, preferably from
their diet.
7reastfeeding is the
best insurance against
iron deficiency in
babies.
#ost at ris
of iron
deficiency
are infants,
adolescent
girls and
pregnant
!omen.
,ron
deficiency
in infants
can result
in impaired
learning
ability and
behavioral
problems. ,t
can also
affect the
immune
system and
cause
!eaness
and fatigue.
;o aid in
the
absorption
of iron, eat
foods rich
in vitamin C
at the same
time you
eat the food
containing
iron. ;he
tannin in
non/herbal
tea can
hinder
absorption
of iron.
;ae iron
supplement
s and your
vitamin : at
different
times of the
day, as the
9hile
most fruits
have
some iron,
probably
the best
source of
iron for
children is
raisins,
!hich are
rich in
iron. Ether
fruits
!hich
have a
good
amount of
iron are"
6vocado
7lacberri
es
7laccurra
nt
7oysenber
ries
7readfruit
Cherries
Dates
%igs
<rapes
?i!i
(emon
(oganberri
es
(ychee
#ulberries
)assion
%ruit
)ersimmo
n
)omegran
ate
@aspberri
es
'tra!berry
9atermelo
n
Vegetable
s"
6maranth
leaves
7o Choy
7russels
'prouts
7utternut
s8uash
%rench
7eans
?ale
(ees
(ima
7eans
)eas
)otatoes
)umpin
'pirulina
'!iss
Chard
#ost nuts
contain a
small amount
of iron.
6maranth
7uc!heat
Cashe!s
Coconut
Eats
)ine
Nuts-)ignolia
s
)umpin
'eeds
@ye
'pelt
9heat /
Durum
9heat / Card
@ed
9heat / Card
9hite
#eat and
)roteins"
7eef
Caviar
'ardines
<oat
Cheese
(amb
'oy
7eans
'oy #il
;urey
7acon
;urey
(eg
@oast
Duc
Camburg
er
7eef
'ausage
7eef
Hery
<round
;urey
6dAui
7eans
7lac
7eans
7lac :ye
)eas
%ava
7eans
:damam
e
<arbanAo
7eans
?idney
7eans
(ima
7eans
#ung
7eans
Navy
7eans
)igeon
7eans
)into
7eans
'oy
7eans
'plit )eas
9hite
7eans
9inged
7eans
iron
supplement
s !ill tend
to
neutraliAe
the vitamin
:.
Vegetarians
need to get
t!ice as
much
dietary iron
as meat
eaters.
6dults need 4*+ to
32+ mg- day.
Children need *4+ to
23+ mg-day.
#agnesium
is needed
for bone,
protein,
maing
ne! cells,
activating 7
vitamins,
relaBing
nerves and
muscles,
clotting
blood, and
in energy
production.
,nsulin
secretion
and
function
also
re8uires
magnesium
.
#agnesium
also assists
in the
absorption
of calcium,
vitamin C
and
potassium.
Deficiency
may result
in fatigue,
nervousnes
%ruits"
6vocado
7anana
7lacberri
es
7laccurra
nts
7readfruit
Cherimoya
Dates
<uava
?i!i
(oganberri
es
#ulberries
)assion
%ruit
)omegran
ate
)ricly
)ear
@aspberri
es
9atermelo
n
Vegetable
s"
6maranth
leaves
6rtichoe
7utternut
s8uash
%rench
7eans
(ima
7eans
Era
)eas
'pirulina
'!iss
Chard
Nuts"
6lmonds
6maranth
7raAil Nuts
7uc!heat
Cashe!s
Eats
)eanuts
)ine
Nuts-)ignolia
s
)umpin
'eeds
Fuinoa
@ye
9heat /
Durum
9heat / Card
@ed
9heat / Card
9hite
#eat and
)roteins"
7eef
Cheddar
Cheese
Caviar
Cod
Cerring
)erch
)olloc
'almon
'ardines
;una
<oat #il
'oy
7eans
'oy #il
(o!fat
Gogurt
#ost
legumes
are a
good
source of
#agnesiu
m but
these are
the
highest.
6dAui
7eans
7lac
7eans
7lac :ye
)eas
:damam
e
Navy
7eans
)into
7eans
'oy
7eans
9hite
7eans
9inged
7eans
s,
insomnia,
heart
problems,
high blood
pressure,
osteoporosi
s, muscle
!eaness
and
cramps.
2.+/5.+ mg-day for
adults
2.+/4.+ mg for children
> / *+
*.5/2.+ mg for children
3 / =
*.+/*.5 mg for children
* / 4
+.=/*.+ mg for children
= mo / *yr
+.4/+.= mg for infants
+/= months
;he
functions of
this mineral
are not
specific
since other
minerals
can
perform in
its place.
#anganese
does
function in
enAyme
reactions
concerning
blood
sugar,
metabolism
, and
thyroid
hormone
function.
Deficiency
is rare in
humans.
#ost fruits
contain
manganes
e, but the
follo!ing
fruits have
a
significant
amount"
6vocado
7anana
7lacberri
es
7laccurra
nts
7lueberrie
s
7oysenber
ries
Cranberrie
s
Dates
<ooseberr
ies
<rapefruit
<uava
(oganberri
es
)ineapple
)omegran
ate
@aspberri
es
'tra!berry
Vegetable
s"
6maranth
leaves
7russels
'prouts
7utternut
s8uash
%rench
7eans
?ale
(ees
(ima
7eans
Era
)arsnip
)eas
)otatoes
'pirulina
'8uash /
9inter
'!eet )o
tato
'!iss
Chard
;aro
#ost nuts
contain
manganese,
but the
follo!ing
nuts have a
significant
amount"
7uc!heat
Coconut
%ilberts-CaAe
lnuts
#acadamia
Nuts
Eats
)ecans
)ine
Nuts-)ignolia
s
)umpin
'eeds
@ice 7ro!n
@ye
'pelt
9heat /
Durum
9heat / Card
@ed
9heat / Card
9hite
#eat and
)roteins"
:ggs
6nchovie
s
Cerring
)erch
'ardines
<oat #il
<oat
Cheese
'oy
7eans
'oy #il
Veal
'our
Cream
7eef
Hery
Cot Dog
.7eef0
#ost
legumes
are a
good
source of
#angane
se but
these are
the
highest.
6dAui
7eans
:damam
e
<arbanAo
7eans
(ima
7eans
Navy
7eans
)igeon
7eans
'oy
7eans
9hite
7eans
9inged
7eans
,n
combinatio
n !ith
calcium,
phosphorus
%ruits"
6vocado
7laccurra
nts
Vegetable
s"
6maranth
leaves
Nuts"
7raAil Nuts
7uc!heat
Cashe!s
#eat and
)roteins"
7eef
Cheddar
#ost
legumes
are a
good
6dults need >++
mg-day.
Children need 5++ to
*25+ mg-day.
is
necessary
for the
formation of
bones and
teeth and of
the nerve
cells.
)hosphoru
s is second
to calcium
in
abundance
in the body.
,t is very
!idely
distributed
in both
plant and
animal
foods so it
is unliely
that
deficiency
!ould be a
problem.
7readfruit
Dates
<uava
?i!i
(ychee
#ulberries
)assionfru
it
)omegran
ate
6rtichoe
7russels
'prouts
Celeriac
Corn
%rench
7eans
(ima
7eans
)arsnip
)eas
)otatoes
)umpin
'pirulina
;aro
Eats
)ine
Nuts-)ignolia
s
)umpin
'eeds
Fuinoa
@ye
'pelt
'unflo!er
'eeds
9heat /
Durum
9heat / Card
@ed
9heat / Card
9hite
Cheese
Cerring
)erch
)olloc
'almon
'ardines
;una
<oat #il
<oat
Cheese
'oy
7eans
;urey
7acon
(o!fat
Gogurt
source of
)hospher
ous but
these are
the
highest.
6dAui
7eans
7lac
7eans
7lac :ye
)eas
%ava
7eans
:damam
e
<arbanAo
7eans
?idney
7eans
(ima
7eans
Navy
7eans
)igeon
7eans
)into
7eans
'oy
7eans
9hite
7eans
9inged
7eans
:stimated #inimum
@e8uirements 2+++
mg-day for adults and
adolescents.
)otassium
is essential
for the
bodyIs
gro!th and
maintenanc
e. ,t is
necessary
to eep a
normal
!ater
balance
bet!een
the cells
and body
fluids.
)otassium
%ruits"
6vocado
7ananas
7laccurra
nts
7readfruit
Cherimoya
Cherries
Chinesepe
ar
Dates
<rapefruit
<uava
?i!i
(ychee
)apaya
Vegetable
s"
6maranth
leaves
7amboo
'hoots
7o Choy
7utternut
s8uash
%rench
7eans
(ima
7eans
)arsnips
)otatoes
)umpin
Nuts"
6lmonds
7uc!heat
Chestnuts
Coconut
Eats
)istachios
)umpin
'eeds
@ye
'unflo!er
'eeds
9heat /
Durum
9heat / Card
@ed
9heat / Card
#eat and
)roteins"
7eef
Co!s #il
Catfish
Cerring
)erch
)olloc
'almon
'ardines
;una
<oat #il
)or
'oy
7eans
;urey
#ost
legumes
are a
great
source of
)otassiu
m but
these are
the
highest.
6dAui
7eans
:damam
e
?idney
7eans
(ima
plays an
essential
role in
proper
heart
function.
Deficiency
may cause
muscular
cramps,
t!itching
and
!eaness,
irregular
heartbeat,
insomnia,
idney and
lung failure.
)assionfru
it
)omegran
ate
)riclypea
r
9atermelo
n
'pirulina
'!eet
)otatoes
'!iss
Chard
9hite 7acon
Veal
Gogurt
(o!fat
Gogurt
)or
'ausage
<round
Chicen
7eans
)into
7eans
'oy
7eans
9hite
7eans
#en need >+
mcgs-day.
9omen need 55
mcgs-day.
'elenium is
a part of
several
enAymes
necessary
for the body
to properly
function.
<enerally,
selenium
functions
as an
antioBidant
that !ors
in
conNunction
!ith vitamin
:.
'elenium
deficiency
is rare in
humans.
#ost fruits
contain a
small
amount of
selenium,
but dates
have a
significant
amount.
7ananas
7readfruit
<uava
(ychee
#ango
)assionfru
it
)omegran
ate
9atermelo
n
Vegetable
s"
6sparagu
s
7russels
'prouts
%rench
7eans
(ima
7eans
#ushroo
ms
)arsnip
)eas
'pirulina
#ost nuts
contain
selenium, but
the follo!ing
nuts have a
significant
amount"
6maranth
7arley
7raAil Nuts
7uc!heat
Cashe!s
Coconut
@ye
9heat /
Durum
9heat / Card
@ed
#eat and
)roteins"
7eef
Cheddar
Cheese
Chicen
7reast
Chicen
.dar
meat0
:ggs
6nchovie
s
Caviar
Cod
Cerring
)erch
)olloc
'almon
'ardines
;una
(amb
)or
'oy
7eans
;urey
7reast
;urey
7acon
Veal
;urey
(eg
#ost
legumes
are a
good
source of
'elenium
but these
are the
highest.
7lac :ye
)eas
%ava
7eans
<arbanAo
7eans
(ima
7eans
#ung
7eans
Navy
7eans
)igeon
7eans
)into
7eans
'oy
7eans
9inged
7eans
@oast
Duc
Camburg
er
7acon
<round
;urey
5++ mg-day for adults
*2+ mg for infants
Daily Value
recommendation / no
more than 2,3++ to
4,+++ mg-day
'odium is
re8uired by
the body to
regulate
blood
pressure
and blood
volume. ,t
helps
regulate the
fluid
balance in
your body.
'odium
also helps
in the
proper
functioning
of muscles
and nerves.
#any
people get
far more
sodium
than they
need,
!hich tends
to cause
health
problems.
Different
body types
need
different
amounts of
sodium.
'odium
occurs
naturally in
almost all
fresh,
!hole
fruits but
passionfrui
t has a
significant
amount.
'odium
occurs
naturally
in almost
all fresh,
!hole
vegetable
s, these
have
significant
amounts"
6maranth
leaves
6rtichoe
7roccoli
7eetroot
7o Choy
7russels
'prouts
Celeriac
Celery
%ennel
?ale
'pirulina
'paghetti
s8uash
'!eet
)otatoes
'!iss
Chard
#ost seeds,
nuts and
grains have
some
sodium,
these have
more than
others"
6maranth
Coconut
)umpin
'eeds
Fuinoa
'pelt
#eat and
)roteins"
Cheddar
Cheese
Cottage
Cheese
Cream
Cheese
Co!s #il
:ggs
6nchovie
s
Caviar
Cerring
)olloc
'ardines
<oat #il
<oat
Cheese
'oy #il
;urey
7acon
Gogurt
(o!fat
Gogurt
Cot Dog
.;urey0
7acon
)or
'ausage
7eef
'ausage
7eef
Hery
Cot Dog
.7eef0
#ost
legumes
are not a
good
source of
'odium.
9inged
7eans
have
more than
most
other
legumes.
#en need *5
mgs-day.
;his metal
is important
in a number
of ey
activities,
ranging
#ost fruits
contain a
small
amount of
Ainc, but
Vegetable
s"
6maranth
leaves
6sparagu
#ost nuts
have some
Ainc, but
these have a
significant
#eat and
)roteins"
7eef
Cheddar
Cheese
#ost
legumes
are a
good
source of
9omen should get *2
mg-day.
Children need *+ to
*5 mg-day.
Vegetarians need
about 5+ percent
more Ainc in their diet
than meat eaters.
from
protein and
carbohydrat
e
metabolism
to the
immune
system,
!ound
healing,
gro!th and
vision.
'evere
deficiency
can
contribute
to stunted
gro!th.
Deficiency
can
sometimes
be seen in
!hite spots
on the
fingernails.
the
follo!ing
have a
significant
amount"
6vocado
7lacberri
es
Dates
(oganberri
es
)omegran
ate
@aspberri
es
s
7amboo
'hoots
7russels
'prouts
Corn
%rench
7eans
(ima
7eans
Era
)eas
)otatoes
)umpin
'pirulina
'!iss
Chard
amount"
7uc!heat
Cashe!s
Eats
)ine
Nuts-)ignolia
s
)umpin
'eeds
@ye
'unflo!er
'eeds
9heat /
Durum
9heat / Card
@ed
9heat / Card
9hite
Chicen
7reast
Chicen
.dar
meat0
:ggs
Catfish
Cerring
'ardines
(amb
)or
'oy
7eans
;urey
7reast
;urey
7acon
Veal
Gogurt
;urey
(eg
(o!fat
Gogurt
@oast
Duc
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6dAui
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Copyright M 2++2/2+*3 Dr. H. D. Decuypere. 6ll rights reserved.
Dr. Decuypere's Nutrient Charts

~~ %ruit Chart ~~
1ome
Use these charts to find the nutrient contents of your favorite fruits, nuts,
proteins and vegetables.
Clic on the buttons belo! to visit each chart"
#inerals $ Vitamins $ %ruits $ Vegetables $ Nuts & 'eeds $ (egumes $
)roteins
#ote that only those nutrients which appear in significant
"uantities are listed. $or more detailed information, please visit
the %nited States &epartment of 'griculture (%S&') $ood *
#utrition +enter.
$ruits 'mount
.inerals
+ontained
Vitamins
+ontained
6pple
Ene medium
apple !ith
sin contains
+.3> grams of
protein, D5
calories, and
3.3 grams of
dietary fiber.
)otassium / *D5
mg
Calcium / ** mg
)hosphorus / 2+
mg
#agnesium / D
mg
#anganese /
+.+=3 mg
,ron / +.22 mg
'odium / 2 mg
Copper / +.+3D
mg
Oinc / +.+> mg
6lso contains a
trace amount of
other minerals.
Vitamin 6 / D1
,U
Vitamin 7*
.thiamine0 /
+.+4* mg
Vitamin 72
.riboflavin0 /
+.+3> mg
Niacin / +.*==
mg
%olate / 5 mcg
)antothenic
6cid / +.***
mg
Vitamin 7= /
+.+>5 mg
Vitamin C /
1.3 mg
Vitamin : /
+.44 mg
Vitamin ? / 3
mcg
Contains
#2W /rintable
#utrient charts
1ealth products
1ealth problems *
alternative health care
1ealth research
* publications
$ree email
newsletter
#utrient charts
#utri-spec
Testimonials
&ecuypere report
3ecommended
reading
'bout the doctor
+ontact us
2mail this page
some other
vitamins in
small
amounts.
6vocado
Ene medium
avocado
contains 3.+2
grams of
protein, 422
calories and
*4.5 grams of
fiber.
)otassium / D>5
mg
)hosphorus / *+5
mg
#agnesium / 51
mg
Calcium / 23 mg
'odium / *3 mg
,ron / *.** mg
'elenium +.1
mcg
#anganese /
+.215 mg
Copper / +.412
mg
Oinc / *.2D mg
6lso contains
small amounts of
other minerals.
Vitamin 6 /
2D4 ,U
Vitamin C /
2+.* mg
Vitamin 7*
.thiamine0 /
+.*45 mg
Vitamin 72
.riboflavin0 /
+.2=* mg
Niacin / 4.3D4
mg
%olate / *=4
mcg
)antothenic
6cid / 2.>D2
mg
Vitamin 7= / .
5*> mg
Vitamin : /
3.*= mg
Vitamin ? /
32.2 mcg
Contains
some other
vitamins in
small
amounts.
7anana
Ene medium
banana
contains *.2D
grams of
protein, *+5
calories and
4.* grams of
dietary fiber.
)otassium / 322
mg
)hosphorus / 2=
mg
#agnesium / 42
mg
Calcium / = mg
'odium / * mg
,ron / +.4* mg
'elenium *.2
mcg
#anganese /
+.4*D mg
Copper / +.+D2
mg
Oinc / +.*1 mg
6lso contains
Vitamin 6 / >=
,U
Vitamin 7*
.thiamine0 /
+.+4> mg
Vitamin 72
.riboflavin0 /
+.+1= mg
Niacin / +.>15
mg
%olate / 23
mcg
)antothenic
6cid / +.4D3
mg
Vitamin 7= /
+.344 mg
small amounts of
other minerals.
Vitamin C /
*+.4 mg
Vitamin : /
+.*2 mg
Vitamin ? /
+.= mcg
Contains
some other
vitamins in
small
amounts.
7lacberries
Ene cup of
blacberries
contains 2
grams of
protein, =2
calories and
>.= grams of
dietary fiber.
)otassium / 244
mg
)hosphorus / 42
mg
#agnesium / 2D
mg
Calcium / 32 mg
'odium / * mg
,ron / +.1D mg
'elenium +.=
mcg
#anganese /
+.D4 mg
Copper / +.241
mg
Oinc / +.>= mg
6lso contains
small amounts of
other minerals.
Vitamin 6 /
4+1 ,U
Vitamin 7*
.thiamine0 /
+.+2D mg
Vitamin 72
.riboflavin0 /
+.+4> mg
Niacin / +.D4
mg
%olate / 4=
mcg
)antothenic
6cid / +.4D>
mg
Vitamin 7= /
+.+34 mg
Vitamin C /
4+.2 mg
Vitamin : /
*.=1 mg
Vitamin ? /
21.5 mcg
Contains
some other
vitamins in
small
amounts.
7laccurrants
Ene cup of
blaccurrants
contains *.5>
grams of
protein and >*
calories.
)otassium / 4=*
mg
)hosphorus / ==
mg
#agnesium / 2>
mg
Calcium / =2 mg
'odium / 2 mg
,ron / *.>2 mg
#anganese /
Vitamin 6 /
251 ,U
Vitamin 7*
.thiamine0 /
+.+5= mg
Vitamin 72
.riboflavin0 /
+.+5= mg
Niacin / +.44=
mg
+.21> mg
Copper / +.+D=
mg
Oinc / +.4 mg
6lso contains
small amounts of
other minerals.
)antothenic
6cid / +.33=
mg
Vitamin 7= /
+.+>3 mg
Vitamin C /
2+2.> mg
Vitamin : /
*.*2 mg
Contains
some other
vitamins in
small
amounts.
7lueberries
Ene cup of
blueberries
contains *.*
grams of
protein, 13
calories and
4.= grams of
dietary fiber.
)otassium / **3
mg
)hosphorus / *1
mg
#agnesium / D
mg
Calcium / D mg
'odium / * mg
,ron / +.3* mg
'elenium +.*
mcg
#anganese /
+.3D> mg
Oinc / +.23 mg
6lso contains
small amounts of
other minerals.
Vitamin 6 /
2*> ,U
Vitamin 7*
.thiamine0 /
+.+55 mg
Vitamin 72
.riboflavin0 /
+.+=* mg
Niacin / +.+1
mg
%olate / D mcg
)antothenic
6cid / +.*13
mg
Vitamin 7= /
+.+>> mg
Vitamin C /
*3.3 mg
Vitamin : /
2.2D mg
Vitamin ? /
21.= mcg
Contains
some other
vitamins in
small
amounts.
7oysenberries
Ene cup of
froAen
boysenberries
contains *.35
grams of
protein, ==
calories and >
)otassium / *14
mg
)hosphorus / 4=
mg
#agnesium / 2*
mg
Calcium / 4= mg
Vitamin 6 / 11
,U
Vitamin 7*
.thiamine0 /
+.+> mg
Vitamin 72
.riboflavin0 /
grams of
dietary fiber.
'odium / * mg
,ron / *.*2 mg
'elenium +.4
mcg
#anganese /
+.>22 mg
Copper / +.*+=
mg
Oinc / +.2D mg
6lso contains
small amounts of
other minerals.
+.+3D mg
Niacin / *.+*2
mg
%olate / 14
mcg
)antothenic
6cid / +.44
mg
Vitamin 7= /
+.+>3 mg
Vitamin C /
3.* mg
Vitamin : /
*.*5 mg
Vitamin ? /
*+.4 mcg
Contains
some other
vitamins in
small
amounts.
7readfruit
Ene cup of
fresh
breadfruit
contains 2.45
grams of
protein, 22>
calories and
*+.1 grams of
dietary fiber.
)otassium / *+>1
mg
)hosphorus / ==
mg
#agnesium / 55
mg
Calcium / 4> mg
'odium / 3 mg
,ron / *.*D mg
'elenium *.4
mcg
#anganese /
+.*42 mg
Copper / +.*15
mg
Oinc / +.2= mg
6lso contains
small amounts of
other minerals.
Vitamin 7*
.thiamine0 /
+.232 mg
Vitamin 72
.riboflavin0 /
+.+== mg
Niacin / *.D1
mg
%olate / 4*
mcg
)antothenic
6cid / *.+5
mg
Vitamin 7= /
+.22 mg
Vitamin C /
=4.1 mg
Vitamin : /
+.22 mg
Vitamin ? /
*.* mcg
Contains
some other
vitamins in
small
amounts.
Cantaloupe
Ene medium
!edge .slice0
)otassium / *13
mg
Vitamin 6 /
2443 ,U
of cantaloupe
contains +.51
grams of
protein, 24
calories and
+.= grams of
dietary fiber.
)hosphorus / *+
mg
#agnesium / 1
mg
Calcium / = mg
'odium / ** mg
,ron / +.*3 mg
'elenium +.4
mcg
#anganese /
+.+21 mg
Copper / +.+21
mg
Oinc / +.*2 mg
6lso contains
small amounts of
other minerals.
Vitamin 7*
.thiamine0 /
+.+21 mg
Vitamin 72
.riboflavin0 /
+.+*4 mg
Niacin / +.5+=
mg
%olate / *3
mcg
)antothenic
6cid / +.+>2
mg
Vitamin 7= /
+.+5 mg
Vitamin C /
25.4 mg
Vitamin : /
+.+4 mg
Vitamin ? /
*.> mcg
Contains
some other
vitamins in
small
amounts.
Cherimoya
Ene cup of
diced, fresh
cherimoya
contains 2.5*
grams of
protein, *2+
calories and
3.1 grams of
dietary fiber.
)otassium / 35D
mg
)hosphorus / 32
mg
#agnesium / 2>
mg
Calcium / *= mg
'odium / ** mg
,ron / +.34 mg
#anganese /
+.*3D mg
Copper / +.** mg
Oinc / +.2= mg
6lso contains
small amounts of
other minerals.
Vitamin 7*
.thiamine0 /
+.*=2 mg
Vitamin 72
.riboflavin0 /
+.2* mg
Niacin / *.+4
mg
%olate / 4>
mcg
)antothenic
6cid / +.552
mg
Vitamin 7= /
+.3** mg
Vitamin C /
2+.2 mg
Vitamin 6 / 1
,U
Vitamin : /
+.34 mg
Contains
some other
vitamins in
small
amounts.
Cherries
Ene cup of
fresh cherries,
!ith pits,
contains *.3=
grams of
protein, 1>
calories and
2.D grams of
dietary fiber.
)otassium / 4+=
mg
)hosphorus / 2D
mg
#agnesium / *5
mg
Calcium / *1 mg
,ron / +.5 mg
Oinc / +.* mg
#anganese /
+.+D> mg
Copper / +.+14
mg
6lso contains
small amounts of
other minerals.
Vitamin 6 / 11
,U
Vitamin 7*
.thiamine0 /
+.+4> mg
Vitamin 72
.riboflavin0 /
+.+3= mg
Niacin / +.2*4
mg
%olate / = mcg
)antothenic
6cid / +.2>5
mg
Vitamin 7= /
+.+=1 mg
Vitamin C /
D.> mg
Vitamin : /
+.* mg
Vitamin ? /
2.D mcg
Contains
some other
vitamins in
small
amounts.
Chinese pear
Ene Chinese
.6sian0 pear,
about 4
inches in
diameter,
contains *.41
grams of
protein, **=
calories and
D.D grams of
dietary fiber.
)otassium / 444
mg
)hosphorus / 4+
mg
#agnesium / 22
mg
Calcium / ** mg
'elenium +.4
mcg
#anganese /
+.*=5 mg
Copper / +.*41
mg
Oinc / +.+= mg
6lso contains
small amounts of
other minerals.
Vitamin 7*
.thiamine0 /
+.+25 mg
Vitamin 72
.riboflavin0 /
+.+21 mg
Niacin / +.=+2
mg
%olate / 22
mcg
)antothenic
6cid / +.*D4
mg
Vitamin 7= /
+.+= mg
Vitamin C /
*+.3 mg
Vitamin : /
+.44 mg
Vitamin ? /
*2.3 mcg
Contains
some other
vitamins in
small
amounts.
Cranberries
Ene cup of
cranberries
contains +.4D
grams of
protein, 3=
calories and
3.= grams of
dietary fiber.
)otassium / 15
mg
)hosphorus / *4
mg
#agnesium / =
mg
Calcium / 1 mg
'odium / 2 mg
,ron / +.25 mg
'elenium +.*
mcg
#anganese /
+.4= mg
Copper / +.+=*
mg
Oinc / +.* mg
6lso contains
small amounts of
other minerals.
Vitamin 6 / =+
,U
Vitamin 7*
.thiamine0 /
+.+*2 mg
Vitamin 72
.riboflavin0 /
+.+2 mg
Niacin / +.*+*
mg
%olate / * mcg
)antothenic
6cid / +.2D5
mg
Vitamin 7= /
+.+5> mg
Vitamin C /
*4.4 mg
Vitamin : /
*.2 mg
Vitamin ? /
5.* mcg
Contains
some other
vitamins in
small
amounts.
Dates
Ene cup of
pitted,
chopped
dates
contains 4.=
grams of
protein, 3*5
calories and
**.1 grams of
dietary fiber.
)otassium / D=3
mg
)hosphorus / D*
mg
#agnesium / =4
mg
Calcium / 5> mg
'odium / 4 mg
,ron / *.5 mg
'elenium 3.3
mcg
#anganese /
+.415 mg
Copper / +.4+4
mg
Vitamin 6 / *5
,U
Vitamin 7*
.thiamine0 /
+.+>= mg
Vitamin 72
.riboflavin0 /
+.+D> mg
Niacin / *.1>4
mg
%olate / 21
mcg
)antothenic
6cid / +.1==
mg
Oinc / +.34 mg
6lso contains
small amounts of
other minerals.
Vitamin 7= /
+.234 mg
Vitamin C /
+.= mg
Vitamin : /
+.+> mg
Vitamin ? / 3
mcg
Contains
some other
vitamins in
small
amounts.
%igs
Ene large,
fresh fig
contains +.31
grams of
protein, 3>
calories and
*.D grams of
dietary fiber.
)otassium / *31
mg
)hosphorus / D
mg
#agnesium / **
mg
Calcium / 22 mg
'odium / * mg
,ron / +.23 mg
'elenium +.*
mcg
#anganese /
+.+12 mg
Copper / +.+35
mg
Oinc / +.* mg
6lso contains
small amounts of
other minerals.
Vitamin 6 / D*
,U
Vitamin 7*
.thiamine0 /
+.+41 mg
Vitamin 72
.riboflavin0 /
+.+42 mg
Niacin / +.25=
mg
%olate / 3 mcg
)antothenic
6cid / +.*D2
mg
Vitamin 7= /
+.+>2 mg
Vitamin C /
*.4 mg
Vitamin : /
+.+> mg
Vitamin ? / 4
mcg
Contains
some other
vitamins in
small
amounts.
<ooseberries
Ene cup of
gooseberries
contains *.42
grams of
protein, ==
calories and
over =.5
grams of
)otassium / 2D>
mg
)hosphorus / 3+
mg
#agnesium / *5
mg
Calcium / 41 mg
'odium / 2 mg
Vitamin 6 /
345 ,U
Vitamin 7*
.thiamine0 /
+.+= mg
Vitamin 72
.riboflavin0 /
+.+35 mg
dietary fiber. ,ron / +.3> mg
'elenium +.D
mcg
#anganese /
+.2*= mg
Copper / +.*+5
mg
Oinc / +.*1 mg
6lso contains
small amounts of
other minerals.
Niacin / +.35
mg
%olate / D mcg
)antothenic
6cid / +.32D
mg
Vitamin 7= /
+.*2 mg
Vitamin C /
3*.5 mg
Vitamin : /
+.5= mg
Contains
some other
vitamins in
small
amounts.
<rapefruit
Ene cup of
grapefruit
sections
contains *.35
grams of
protein, >3
calories and
2.5 grams of
dietary fiber.
)otassium / 42+
mg
)hosphorus / *1
mg
#agnesium / *1
mg
Calcium / 21 mg
,ron / +.2* mg
'elenium +.>
mcg
#anganese /
+.+21 mg
Copper / +.*+1
mg
Oinc / +.*= mg
6lso contains
small amounts of
other minerals.
Vitamin 6 /
2*42 ,U
Vitamin 7*
.thiamine0 /
+.+14 mg
Vitamin 72
.riboflavin0 /
+.+3= mg
Niacin / +.5>5
mg
%olate / 24
mcg
)antothenic
6cid / +.=5*
mg
Vitamin 7= /
+.+D> mg
Vitamin C /
>D.* mg
Vitamin : /
+.4 mg
Contains
some other
vitamins in
small
amounts.
<rapes
Ene cup of
grapes
contains *.+D
gram of
protein, *+3
)otassium / 211
mg
)hosphorus / 4+
mg
#agnesium / **
Vitamin 6 /
*++ ,U
Vitamin 7*
.thiamine0 /
+.*+3 mg
calories and
*.3 grams of
dietary fiber.
mg
Calcium / *5 mg
'odium / 4 mg
,ron / +.53 mg
'elenium +.2
mcg
#anganese /
+.*+> mg
Copper / +.*D2
mg
Oinc / +.** mg
6lso contains
small amounts of
other minerals.
Vitamin 72
.riboflavin0 /
+.*+= mg
Niacin / +.213
mg
%olate / 4 mcg
)antothenic
6cid / +.+>=
mg
Vitamin 7= /
+.*4 mg
Vitamin C /
*=.4 mg
Vitamin : /
+.2D mg
Vitamin ? / 22
mcg
Contains
some other
vitamins in
small
amounts.
<uava
Ene cup of
fresh guava
contains 3.2*
grams of
protein, **2
calories and
1.D grams of
dietary fiber.
)otassium / =11
mg
)hosphorus / ==
mg
#agnesium / 4=
mg
Calcium / 4+ mg
'odium / 4 mg
,ron / +.34 mg
'elenium * mcg
#anganese /
+.23> mg
Copper / +.41 mg
Oinc / +.41 mg
6lso contains
small amounts of
other minerals.
Vitamin 6 /
*+4+ ,U
Vitamin 7*
.thiamine0 /
+.*** mg
Vitamin 72
.riboflavin0 /
+.+== mg
Niacin / *.>1D
mg
%olate / 1*
mcg
)antothenic
6cid / +.>33
mg
Vitamin 7= /
+.*1* mg
Vitamin C /
4>=.> mg
Vitamin : /
*.2 mg
Vitamin ? /
3.4 mcg
Contains
some other
vitamins in
small
amounts.
?i!i
Ene medium
i!i .=D
grams0
contains +.>D
grams protein,
32 calories
and 2.* grams
of dietary
fiber.
)otassium / 2*5
mg
)hosphorus / 24
mg
#agnesium / *2
mg
Calcium / 24 mg
'odium / 2 mg
,ron / +.2* mg
'elenium +.*
mcg
#anganese /
+.+=1 mg
Copper / +.+D mg
Oinc / +.* mg
6lso contains
small amounts of
other minerals.
Vitamin 6 / =+
,U
Vitamin 7*
.thiamine0 /
+.+*D mg
Vitamin 72
.riboflavin0 /
+.+*> mg
Niacin / +.245
mg
%olate / *>
mcg
)antothenic
6cid / +.*2=
mg
Vitamin 7= /
+.+34 mg
Vitamin C / =3
mg
Vitamin : /
*.+* mg
Vitamin ? /
2>.1 mcg
Contains
some other
vitamins in
small
amounts.
(emon
Ene lemon
!ithout peel
contains +.D2
grams protein,
23 calories
and 2.3 grams
of dietary
fiber.
)otassium / **=
mg
)hosphorus / *4
mg
#agnesium / >
mg
Calcium / 22 mg
'odium / 2 mg
,ron / +.5 mg
'elenium +.4
mcg
#anganese /
+.+25 mg
Copper / +.+4*
mg
Oinc / +.+5 mg
6lso contains
small amounts of
other minerals.
Vitamin 6 / *1
,U
Vitamin 7*
.thiamine0 /
+.+43 mg
Vitamin 72
.riboflavin0 /
+.+*> mg
Niacin / +.+13
mg
%olate / D mcg
)antothenic
6cid / +.*=
mg
Vitamin 7= /
+.+=> mg
Vitamin C /
33.5 mg
Vitamin : /
+.*4 mg
Contains
some other
vitamins in
small
amounts.
(ime
Ene lime
contains +.3>
grams of
protein, 2+
calories and
*.D grams of
dietary fiber.
)otassium / =1
mg
)hosphorus / *2
mg
#agnesium / 3
mg
Calcium / 22 mg
'odium / * mg
,ron / +.3 mg
'elenium +.4
mcg
#anganese /
+.++5 mg
Copper / +.+33
mg
Oinc / +.+> mg
6lso contains
small amounts of
other minerals.
Vitamin 6 / 43
,U
Vitamin 7*
.thiamine0 /
+.+2 mg
Vitamin 72
.riboflavin0 /
+.+*4 mg
Niacin / +.*43
mg
%olate / 5 mcg
)antothenic
6cid / +.*35
mg
Vitamin 7= /
+.+2D mg
Vitamin C /
*D.5 mg
Vitamin : /
+.*5 mg
Vitamin ? /
+.3 mcg
Contains
some other
vitamins in
small
amounts.
(oganberries
Ene cup of
froAen
loganberries
contains 2.24
grams of
protein, 1*
calories and
>.1 grams of
dietary fiber.
)otassium / 2*4
mg
)hosphorus / 41
mg
#agnesium / 4*
mg
Calcium / 41 mg
'odium / * mg
,ron / +.D3 mg
'elenium +.4
mcg
#anganese /
*.144 mg
Copper / +.*>2
mg
Oinc / +.5 mg
6lso contains
small amounts of
Vitamin 6 / 5*
,U
Vitamin 7*
.thiamine0 /
+.+>3 mg
Vitamin 72
.riboflavin0 /
+.+5 mg
Niacin / *.245
mg
%olate / 41
mcg
)antothenic
6cid / +.45D
mg
Vitamin 7= /
+.+D= mg
Vitamin C /
other minerals. 22.5 mg
Vitamin : /
*.21 mg
Vitamin ? /
**.5 mcg
Contains
some other
vitamins in
small
amounts.
(ychee
Ene cup of
fresh lychees
contains *.51
grams of
protein, *25
calories and
2.5 grams of
dietary fiber.
)otassium / 425
mg
)hosphorus / 5D
mg
#agnesium / *D
mg
Calcium / *+ mg
'odium / 2 mg
,ron / +.5D mg
'elenium *.*
mcg
#anganese /
+.*+3 mg
Copper / +.21*
mg
Oinc / +.*4 mg
6lso contains
small amounts of
other minerals.
Vitamin 7*
.thiamine0 /
+.+2* mg
Vitamin 72
.riboflavin0 /
+.*24 mg
Niacin / *.*3=
mg
%olate / 2>
mcg
Vitamin 7= /
+.*D mg
Vitamin C /
*45.1 mg
Vitamin : /
+.*4 mg
Vitamin ? /
+.+1 mcg
Contains
some other
vitamins in
small
amounts.
#ango
Ene mango
!ithout peel
contains *.+=
grams of
protein, *45
calories and
4.> grams of
dietary fiber.
)otassium / 424
mg
)hosphorus / 24
mg
#agnesium / *D
mg
Calcium / 2* mg
'odium / 3 mg
,ron / +.2> mg
'elenium *.2
mcg
#anganese /
+.+5= mg
Copper / +.221
mg
Oinc / +.+1 mg
Vitamin 6 /
*513 ,U
Vitamin 7*
.thiamine0 /
+.*2 mg
Vitamin 72
.riboflavin0 /
+.**1 mg
Niacin / *.2+D
mg
%olate / 2D
mcg
)antothenic
6cid / +.44*
mg
Vitamin 7= /
6lso contains
small amounts of
other minerals.
+.22> mg
Vitamin C /
5>.4 mg
Vitamin : /
2.42 mg
Vitamin ? /
1.> mcg
Contains
some other
vitamins in
small
amounts.
#ulberries
Ene cup of
fresh
mulberries
contains 2.+2
grams of
protein and
2.3 grams of
dietary fiber.
)otassium / 2>2
mg
)hosphorus / 54
mg
#agnesium / 25
mg
Calcium / 55 mg
'odium / *3 mg
,ron / 2.5D mg
'elenium +.1
mcg
Copper / +.+13
mg
Oinc / +.*> mg
6lso contains
small amounts of
other minerals.
Vitamin 6 / 45
,U
Vitamin 7*
.thiamine0 /
+.+3* mg
Vitamin 72
.riboflavin0 /
+.*3* mg
Niacin / +.1=1
mg
%olate / 1 mcg
Vitamin 7= /
+.+> mg
Vitamin C / 5*
mg
Vitamin : /
*.22 mg
Vitamin ? /
*+.D mcg
Contains
some other
vitamins in
small
amounts.
Nectarine
Ene cup of
sliced fresh
nectarine
contains *.52
grams of
protein, =4
calories and
2.3 grams of
dietary fiber.
)otassium / 21>
mg
)hosphorus / 4>
mg
#agnesium / *4
mg
Calcium / D mg
,ron / +.3 mg
#anganese /
+.+>> mg
Copper / +.*24
mg
Vitamin 6 /
3>5 ,U
Vitamin 7*
.thiamine0 /
+.+3D mg
Vitamin 72
.riboflavin0 /
+.+4D mg
Niacin / *.=+D
mg
%olate / > mcg
Oinc / +.23 mg
6lso contains
small amounts of
other minerals.
)antothenic
6cid / +.2=5
mg
Vitamin 7= /
+.+4= mg
Vitamin C /
>.> mg
Vitamin : /
*.* mg
Vitamin ? /
4.* mcg
Contains
some other
vitamins in
small
amounts.
Elives
Ene
tablespoon of
ripe olives
contains +.+>
grams of
protein, *+
calories and
+.4 grams of
dietary fiber.
)otassium / * mg
Calcium / > mg
'odium / >4 mg
,ron / +.21 mg
'elenium +.*
mcg
#anganese /
+.++2 mg
Copper / +.+2*
mg
Oinc / +.+2 mg
6lso contains
small amounts of
other minerals.
Vitamin 6 / 43
,U
Niacin / +.++4
mg
)antothenic
6cid / +.++*
mg
Vitamin 7= /
+.++* mg
Vitamin C /
+.* mg
Vitamin : /
+.*3 mg
Vitamin ? /
+.* mcg
Contains
some other
vitamins in
small
amounts.
Erange
Ene medium
orange
contains *.24
grams of
protein, =2
calories and
4.* grams of
dietary fiber.
)otassium / 24>
mg
)hosphorus / *1
mg
#agnesium / *4
mg
Calcium / 52 mg
,ron / +.*4 mg
'elenium +.>
mcg
#anganese /
+.+44 mg
Copper / +.+5D
Vitamin 6 /
2D5 ,U
Vitamin 7*
.thiamine0 /
+.**3 mg
Vitamin 72
.riboflavin0 /
+.+52 mg
Niacin / +.4=D
mg
%olate / 4D
mcg
)antothenic
mg
Oinc / +.+D mg
6lso contains
small amounts of
other minerals.
6cid / +.421
mg
Vitamin 7= /
+.+>D mg
Vitamin C /
=D.> mg
Vitamin : /
+.23 mg
Contains
some other
vitamins in
small
amounts.
)apaya
Ene cup of
cubed fresh
papaya
contains +.15
grams of
protein, 55
calories and
2.5 grams of
dietary fiber.
)otassium / 4=+
mg
)hosphorus / >
mg
#agnesium / *3
mg
Calcium / 43 mg
'odium / 3 mg
,ron / +.*3 mg
'elenium +.1
mcg
Oinc / +.* mg
#anganese /
+.+*5 mg
Copper / +.+22
mg
6lso contains
small amounts of
other minerals.
Vitamin 6 /
*542 ,U
Vitamin 7*
.thiamine0 /
+.+41 mg
Vitamin 72
.riboflavin0 /
+.+35 mg
Niacin / +.3>4
mg
%olate / 54
mcg
)antothenic
6cid / +.4+5
mg
Vitamin 7= /
+.+2> mg
Vitamin C /
1=.5 mg
Vitamin : /
*.+2 mg
Vitamin ? /
4.= mcg
Contains
some other
vitamins in
small
amounts.
)assionfruit
Ene cup of
fresh passion
fruit contains
5.*D grams of
protein, 22D
calories and
23.5 grams of
dietary fiber.
)otassium / 12*
mg
)hosphorus / *=+
mg
#agnesium / =1
mg
Calcium / 21 mg
'odium / == mg
Vitamin 6 /
4++2 ,U
Vitamin 72
.riboflavin0 /
+.4+> mg
Niacin / 4.53
mg
%olate / 44
,ron / 4.>1 mg
'elenium *.3
mcg
Copper / +.2+4
mg
Oinc / +.23 mg
6lso contains
small amounts of
other minerals.
mcg
Vitamin 7= /
+.24= mg
Vitamin C /
>+.1 mg
Vitamin : /
+.+5 mg
Vitamin ? /
*.> mcg
Contains
some other
vitamins in
small
amounts.
)each
Ene medium
peach .!ith
sin0 contains
*.4= grams of
protein, 51
calories and
2.2 grams
dietary fiber.
)otassium / 215
mg
)hosphorus / 4+
mg
#agnesium / *3
mg
Calcium / D mg
,ron / +.41 mg
'elenium +.*
mcg
#anganese /
+.+D* mg
Copper / +.*+2
mg
Oinc / +.2= mg
6lso contains
small amounts of
other minerals.
Vitamin 6 /
31D ,U
Vitamin 7*
.thiamine0 /
+.+4= mg
Vitamin 72
.riboflavin0 /
+.+3> mg
Niacin / *.2+D
mg
%olate / = mcg
)antothenic
6cid / +.22D
mg
Vitamin 7= /
+.+4> mg
Vitamin C /
D.D mg
Vitamin : /
*.+D mg
Vitamin ? /
4.D mcg
Contains
some other
vitamins in
small
amounts.
)ear
Ene medium
pear contains
+.=1 grams of
protein, *+4
calories and
5.5 grams
dietary fiber.
)otassium / 2*2
mg
)hosphorus / 2+
mg
#agnesium / *2
mg
Calcium /*= mg
Vitamin 6 / 3*
,U
Vitamin 7*
.thiamine0 /
+.+2* mg
Vitamin 72
.riboflavin0 /
'odium / 2 mg
,ron / +.4 mg
'elenium +.2
mcg
#anganese /
+.+1> mg
Copper / +.*3=
mg
Oinc / +.*1 mg
6lso contains
small amounts of
other minerals.
+.+35 mg
Niacin / +.2>D
mg
%olate / *2
mcg
)antothenic
6cid / +.+15
mg
Vitamin 7= /
+.+5 mg
Vitamin C /
>.5 mg
Vitamin : /
+.2* mg
Vitamin ? / 1
mcg
Contains
some other
vitamins in
small
amounts.
)ersimmon
Ene fresh
persimmon
contains +.2
grams of
protein and 42
calories.
)otassium / >1
mg
)hosphorus / =
mg
Calcium / > mg
,ron / +.=2 mg
6lso contains
small amounts of
other minerals.
Vitamin C /
*=.5 mg
Contains
some other
vitamins in
small
amounts.
)ineapple
Ene cup of
fresh
pineapple
chuns
contains +.1D
grams of
protein, 12
calories and
2.4 grams of
dietary fiber.
)otassium / *1+
mg
)hosphorus / *4
mg
#agnesium / 2+
mg
Calcium /2* mg
'odium / 2 mg
,ron / +.31 mg
'elenium +.2
mcg
#anganese /
*.54 mg
Copper / +.*1*
mg
Oinc / +.2 mg
6lso contains
small amounts of
other minerals.
Vitamin 6 / D=
,U
Vitamin 7*
.thiamine0 /
+.*4 mg
Vitamin 72
.riboflavin0 /
+.+54 mg
Niacin / +.125
mg
%olate / 4+
mcg
)antothenic
6cid / +.45*
mg
Vitamin 7= /
+.*15 mg
Vitamin C /
>1.D mg
Vitamin : /
+.+4 mg
Vitamin ? /
*.2 mcg
Contains
some other
vitamins in
small
amounts.
)lum
Ene cup of
sliced, fresh
plums
contains *.*5
grams of
protein, >=
calories and
2.4 grams
dietary fiber.
)otassium / 25D
mg
)hosphorus / 2=
mg
#agnesium / *2
mg
Calcium / *+ mg
,ron / +.21 mg
#anganese /
+.+1= mg
Copper / +.+D3
mg
Oinc / +.*> mg
6lso contains
small amounts of
other minerals.
Vitamin 6 /
5=D ,U
Vitamin 7*
.thiamine0 /
+.+3= mg
Vitamin 72
.riboflavin0 /
+.+34 mg
Niacin / +.=11
mg
%olate / 1 mcg
)antothenic
6cid / +.224
mg
Vitamin 7= /
+.+31 mg
Vitamin C /
*5.> mg
Vitamin : /
+.34 mg
Vitamin ? /
*+.= mcg
Contains
some other
vitamins in
small
amounts.
)omegranate
Ene fresh
pomegranate
contains 3.>*
grams of
protein, 243
calories and
**.4 grams
dietary fiber.
)otassium / ===
mg
)hosphorus / *+2
mg
#agnesium / 43
mg
Calcium / 21 mg
'odium / 1 mg
,ron / +.15 mg
'elenium *.3
mcg
#anganese /
Vitamin 7*
.thiamine0 /
+.*1D mg
Vitamin 72
.riboflavin0 /
+.*3D mg
Niacin / +.12=
mg
%olate / *+>
mcg
)antothenic
6cid / *.+=4
+.44= mg
Copper / +.33=
mg
Oinc / +.DD mg
6lso contains
small amounts of
other minerals.
mg
Vitamin 7= /
+.2** mg
Vitamin C /
21.1 mg
Vitamin : /
*.=D mg
Vitamin ? /
3=.2 mcg
Contains
some other
vitamins in
small
amounts.
)ricly )ear
Ene cup of
ra! pricly
pears
contains *.+D
grams of
protein, =*
calories and
5.3 grams
dietary fiber.
)otassium / 421
mg
)hosphorus / 4=
mg
#agnesium / *2>
mg
Calcium / 14 mg
'odium / > mg
,ron / +.35 mg
'elenium +.D
mcg
Copper / +.**D
mg
Oinc / +.*1 mg
6lso contains
small amounts of
other minerals.
Vitamin 6 / =3
,U
Vitamin 7*
.thiamine0 /
+.+2* mg
Vitamin 72
.riboflavin0 /
+.+1D mg
Niacin / +.=15
mg
Vitamin 7= /
+.+1D mg
%olate / D mcg
Vitamin C /
2+.D mg
Contains
some other
vitamins in
small
amounts.
@aisins
Ene small boB
of raisins .*.5
oAs0 contains
*.42 grams of
protein, *2D
calories and
*.= grams
dietary fiber.
)otassium / 422
mg
)hosphorus / 34
mg
#agnesium / *3
mg
Calcium / 22 mg
'odium / 5 mg
,ron / +.1* mg
'elenium +.4
mcg
#anganese /
+.*2D mg
Copper / +.*4>
Vitamin 7*
.thiamine0 /
+.+3= mg
Vitamin 72
.riboflavin0 /
+.+53 mg
Niacin / +.42D
mg
%olate / 2 mcg
)antothenic
6cid / +.+3*
mg
Vitamin 7= /
mg
Oinc / +.+D mg
6lso contains
small amounts of
other minerals.
+.+>5 mg
Vitamin C / *
mg
Vitamin : /
+.+5 mg
Vitamin ? /
*.5 mcg
Contains
some other
vitamins in
small
amounts.
@aspberries
Ene cup of
fresh
raspberries
contains *.31
grams of
protein, =3
calories and 1
grams dietary
fiber.
)otassium / *1=
mg
)hosphorus / 4=
mg
#agnesium / 2>
mg
Calcium / 4* mg
'odium / * mg
,ron / +.15 mg
'elenium +.2
mcg
#anganese /
+.123 mg
Copper / +.***
mg
Oinc / +.52 mg
6lso contains
small amounts of
other minerals.
Vitamin 6 / 3*
,U
Vitamin 7*
.thiamine0 /
+.+4D mg
Vitamin 72
.riboflavin0 /
+.+3> mg
Niacin / +.>4=
mg
%olate / 2=
mcg
)antothenic
6cid / +.3+5
mg
Vitamin 7= /
+.+=1 mg
Vitamin C /
42.2 mg
Vitamin : /
*.+> mg
Vitamin ? /
D.= mcg
Contains
some other
vitamins in
small
amounts.
'tarfruit aa
Carambola
Ene cup of
fresh starfruit
contains *.4>
grams of
protein, 3*
calories and
4.> grams
dietary fiber.
)otassium / *>=
mg
)hosphorus / *=
mg
#agnesium / *4
mg
Calcium / 3 mg
'odium / 4 mg
,ron / +.** mg
Vitamin 6 / 1*
,U
Vitamin 7*
.thiamine0 /
+.+*1 mg
Vitamin 72
.riboflavin0 /
+.+2* mg
Niacin / +.313
'elenium +.1
mcg
#anganese /
+.+3D mg
Copper / +.*1*
mg
Oinc / +.*= mg
6lso contains
small amounts of
other minerals.
mg
%olate / *=
mcg
)antothenic
6cid / +.5*=
mg
Vitamin 7= /
+.+22 mg
Vitamin C /
35.3 mg
Vitamin : /
+.2 mg
Contains
some other
vitamins in
small
amounts.
'tra!berry
Ene cup of
!hole
stra!berries
contains +.D=
grams of
protein, 3=
calories and
2.D grams of
dietary fiber.
)otassium / 22+
mg
)hosphorus / 45
mg
#agnesium / *D
mg
Calcium / 24 mg
'odium / * mg
,ron / +.5D mg
'elenium +.=
mcg
#anganese /
+.55= mg
Copper / +.+=D
mg
Oinc / +.2 mg
6lso contains
small amounts of
other minerals.
Vitamin 6 / *>
,U
Vitamin 7*
.thiamine0 /
+.+45 mg
Vitamin 72
.riboflavin0 /
+.+42 mg
Niacin / +.55=
mg
%olate / 45
mcg
)antothenic
6cid / +.*1
mg
Vitamin 7= /
+.+=1 mg
Vitamin C /
13.> mg
Vitamin : /
+.32 mg
Vitamin ? /
4.2 mcg
Contains
some other
vitamins in
small
amounts.
;omato
Ene medium
tomato
contains *.+1
grams of
)otassium / 2D2
mg
)hosphorus / 4+
mg
Vitamin 6 /
*+25 ,U
Vitamin 7*
.thiamine0 /
protein, 22
calories and
*.5 grams of
fiber.
#agnesium / *3
mg
Calcium / *2 mg
'odium / = mg
,ron / +.44 mg
#anganese /
+.*3 mg
Copper / +.+>4
mg
Oinc / +.2* mg
6lso contains
small amounts of
other minerals.
+.+3= mg
Vitamin 72
.riboflavin0 /
+.+24 mg
Niacin / +.>4*
mg
%olate / *1
mcg
)antothenic
6cid / +.*+D
mg
Vitamin 7= /
+.+D1 mg
Vitamin C /
*5.= mg
Vitamin : /
+.== mg
Vitamin ? /
D.> mcg
Contains
some other
vitamins in
small
amounts.
9atermelon
, medium
!edge .slice0
of !atermelon
.about 2 cups
edible portion0
contains *.>3
grams of
protein, 1=
calories and
*.* grams of
dietary fiber.
)otassium / 42+
mg
)hosphorus / 4*
mg
#agnesium / 2D
mg
Calcium / 2+ mg
'odium / 4 mg
,ron / +.=D mg
'elenium *.*
mcg
#anganese /
+.*+D mg
Copper / +.*2 mg
Oinc / +.2D mg
6lso contains
small amounts of
other minerals.
Vitamin 6 /
*=2> ,U
Vitamin 7*
.thiamine0 /
+.+D3 mg
Vitamin 72
.riboflavin0 /
+.+= mg
Niacin / +.5+D
mg
%olate / D mcg
)antothenic
6cid / +.=42
mg
Vitamin 7= /
+.*2D mg
Vitamin C /
24.2 mg
Vitamin : /
+.*3 mg
Vitamin ? /
+.4 mcg
Contains
some other
vitamins in
small
amounts.
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Dr. Decuypere's Nutrient Charts

~~ Vegetables Chart ~~
Use these charts to find the nutrient contents of your favorite fruits, nuts,
proteins and vegetables.
Clic on the buttons belo! to visit each chart"
#inerals $ Vitamins $ %ruits $ Vegetables $ Nuts & 'eeds $ (egumes $ )roteins
#ote that have listed only those foods which contain the listed
vitamins in significant "uantities. The are listed in descending order
by nutrient "uantity. $or more detailed information, please visit the
%nited States &epartment of 'griculture (%S&') $ood * #utrition
+enter.
Vegetable 'mount
.inerals
+ontained
Vitamins
+ontained
6lfalfa, sprouted
Ene cup of ra!,
sprouted alfalfa
seeds, contains
*.42 grams of
)otassium
/ 2= mg
)hosphoru
s / 24 mg
Vitamin C /
2.> mg
Vitamin 7*
.thiamine0 /
1ome
#2W /rintable
#utrient charts
1ealth products
1ealth problems *
alternative health car
e
1ealth research
* publications
$ree email
newsletter
#utrient charts
#utri-spec
Testimonials
&ecuypere report
3ecommended
reading
protein, 1
calories and +.=
grams of dietary
fiber.
#agnesium
/ D mg
Calcium /
** mg
,ron / +.42
mg
'odium / 2
mg
Oinc / +.4
mg
Copper /
+.+52 mg
#anganese
/ +.+=2 mg
'elenium /
+.2 mcg
6lso
contains
small
amounts of
other
minerals.
+.+25 mg
Vitamin 72
.riboflavin0
/ +.+32 mg
Niacin /
+.*5D mg
)antotheni
c 6cid /
+.*1= mg
Vitamin 7=
/ +.+** mg
%olate / *2
mcg
Vitamin 6 /
5* ,U
Vitamin ? /
*+.* mcg
Vitamin : /
+.+* mg
Contains
some other
vitamins in
small
amounts.
6maranth leaves
Ene cup of
amaranth
leaves, cooed,
boiled, drained
!ith no added
salt has 2.>D
grams protein
and 21 calories.
)otassium
/ 13= mg
)hosphoru
s / D5 mg
#agnesium
/ >4 mg
Calcium /
2>= mg
,ron / 2.D1
mg
Oinc / *.*=
mg
#anganese
/ *.*4> mg
'odium /
21 mg
Copper /
+.2+D mg
'elenium /
*.2 mcg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
53.4 mg
Vitamin 7*
.thiamine0 /
+.+2= mg
Vitamin 72
.riboflavin0
/ +.*>> mg
Niacin /
+.>41 mg
)antotheni
c 6cid /
+.+12 mg
Vitamin 7=
/ +.243 mg
%olate / >5
mcg
Vitamin 6 /
4=5= ,U
Contains
some other
vitamins in
small
amounts.
'bout the doctor
+ontact us
2mail this page
6rtichoe
Ene medium
artichoe
cooed !ith no
added salt has
4.3> grams
protein, =3
calories and
*+.4 grams of
fiber.
)otassium
/ 434 mg
)hosphoru
s / 11 mg
#agnesium
/ 5+ mg
Calcium /
25 mg
,ron / +.>4
mg
Oinc / +.31
mg
Copper /
+.*52 mg
#anganese
/ +.2> mg
'elenium /
+.2 mcg
'odium /
>2 mg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
1.D mg
Niacin /
*.442 mg
Vitamin 7*
.thiamine0 /
+.+= mg
Vitamin 72
.riboflavin0
/ +.*+> mg
Vitamin 7=
/ +.+D> mg
)antotheni
c 6cid /
+.211 mg
%olate /
*+> mcg
Vitamin 6 /
*= ,U
Vitamin ? /
*>.1 mcg
Vitamin : /
+.24 mg
Contains
some other
vitamins in
small
amounts.
6sparagus
Calf cup .about
= spears0
cooed !ith no
added salt
contains 2.*=
grams of
protein, 2+
calories and *.1
grams of fiber.
)otassium
/ 2+2 mg
)hosphoru
s / 3D mg
Calcium /
2* mg
,ron / +.12
mg
'odium /
*4 mg
#agnesium
/ *4 mg
Oinc / +.53
mg
Copper /
+.*3D mg
#anganese
/ +.*4D mg
'elenium /
5.5 mcg
6lso
contains
small
Vitamin 6 /
D+5 ,U
Vitamin C /
=.D mg
Niacin /
+.D>= mg
Vitamin 7*
.thiamine0 /
+.*3= mg
Vitamin 72
.riboflavin0
/ +.*25 mg
)antotheni
c 6cid /
+.2+4 mg
Vitamin 7=
/ +.+>* mg
%olate /
*43 mcg
Vitamin ? /
35.5 mcg
Vitamin : /
*.45 mg
amounts of
other
minerals.
Contains
some other
vitamins in
small
amounts.
6vocado 'trictly speaing, an 6vocado is a fruit / see
the fruit chart
7amboo shoots
Ene cup of
bamboo shoots,
cooed, boiled,
drained !ith no
added salt has
*.13 grams
protein, *3
calories and *.2
grams dietary
fiber.
)otassium
/ =3+ mg
)hosphoru
s / 23 mg
#agnesium
/ 3 mg
Calcium /
*3 mg
,ron / +.2D
mg
'odium / 5
mg
Oinc / +.5=
mg
Copper /
+.+D1 mg
#anganese
/ +.*4= mg
'elenium /
+.5 mcg
6lso
contains
small
amounts of
other
minerals.
Niacin /
+.4= mg
Vitamin 7*
.thiamine0 /
+.+23 mg
Vitamin 72
.riboflavin0
/ +.+= mg
)antotheni
c 6cid /
+.+>D mg
Vitamin 7=
/ +.**1 mg
%olate / 2
mcg
Contains
some other
vitamins in
small
amounts.
7eetroot
Ene half cup of
beets, cooed,
boiled, drained,
!ithout salt
contains *.34
grams protein,
4> calories and
*.> grams
dietary fiber.
)otassium
/ 25D mg
)hosphoru
s / 42 mg
#agnesium
/ 2+ mg
Calcium /
*3 mg
,ron / +.=>
mg
'odium /
=5 mg
Oinc / +.4
mg
Vitamin 6 /
4+ iu
Vitamin C /
4.* mg
Niacin /
+.21* mg
%olate / =1
mcg
Vitamin 7*
.thiamine0 /
+.+24 mg
Vitamin 72
.riboflavin0
/ +.+43 mg
Copper /
+.+=4 mg
#anganese
/ +.2>> mg
'elenium /
+.= mcg
6lso
contains
small
amounts of
other
minerals.
)antotheni
c 6cid /
+.*24 mg
Vitamin 7=
/ +.+5> mg
Vitamin ? /
+.2 mcg
Vitamin : /
+.+4 mg
Contains
some other
vitamins in
small
amounts.
7o Choy
Ene cup of 7o
Choy .)a
Choi0, cooed,
boiled, drained
!ith no added
salt has 2.=5
grams protein,
2+ calories and
*.> grams
dietary fiber.
)otassium
/ =4* mg
)hosphoru
s / 3D mg
#agnesium
/ *D mg
Calcium /
*51 mg
,ron / *.>>
mg
Oinc / +.2D
mg
Copper /
+.+42 mg
#anganese
/ +.235 mg
'elenium /
+.> mcg
'odium /
51 mg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
33.2 mg
Niacin /
+.>21 mg
Vitamin 7*
.thiamine0 /
+.+53 mg
Vitamin 72
.riboflavin0
/ +.*+> mg
)antotheni
c 6cid /
+.*43 mg
Vitamin 7=
/ +.212 mg
%olate / >+
mcg
Vitamin 6 /
>224 ,U
Vitamin : /
+.*5 mg
Vitamin ? /
5>.1 mcg
Contains
some other
vitamins in
small
amounts.
7roccoli
Calf cup of
broccoli,
cooed !ith no
added salt
contains *.1=
grams protein,
2> calories and
)otassium
/ 22D mg
)hosphoru
s / 52 mg
Calcium /
4* mg
'odium /
Vitamin 6 /
*2+> ,U
Vitamin C /
5+.= mg
Niacin /
+.34* mg
Vitamin 7*
2.= grams
dietary fiber.
42 mg
#agnesium
/ *= mg
,ron / +.52
mg
Oinc / +.45
mg
Copper /
+.+31 mg
#anganese
/ +.*5* mg
'elenium /
*.2 mcg
6lso
contains
small
amounts of
other
minerals.
.thiamine0 /
+.+3D mg
Vitamin 72
.riboflavin0
/ +.+D= mg
Vitamin 7=
/ +.*5= mg
)antotheni
c 6cid /
+.31 mg
%olate / 13
mcg
Vitamin ? /
**+ mcg
Vitamin : /
*.*4 mg
Contains
some other
vitamins in
small
amounts.
7russels 'prouts
Ene cup of
7russels
'prouts,
cooed, boiled,
drained !ith no
added salt has
4.D1 grams
protein, 5=
calories and 3.*
grams dietary
fiber.
)otassium
/ 3D5 mg
)hosphoru
s / 1> mg
#agnesium
/ 4* mg
Calcium /
5= mg
,ron / *.1>
mg
Oinc / +.5*
mg
Copper /
+.*2D mg
#anganese
/ +.453 mg
'elenium /
2.4 mcg
'odium /
44 mg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
D=.> mg
Niacin /
+.D3> mg
Vitamin 7*
.thiamine0 /
+.*=> mg
Vitamin 72
.riboflavin0
/ +.*25 mg
)antotheni
c 6cid /
+.4D4 mg
Vitamin 7=
/ +.2>1 mg
%olate / D3
mcg
Vitamin 6 /
*2+D ,U
Vitamin : /
+.=> mg
Vitamin ? /
2*1.D mcg
Contains
some other
vitamins in
small
amounts.
7utternut s8uash
Ene cup of
7utternut
s8uash,
cooed, baed,
drained !ith no
added salt has
*.13 grams
protein and 12
calories.
)otassium
/ 512 mg
)hosphoru
s / 55 mg
#agnesium
/ 5D mg
Calcium /
13 mg
,ron / *.24
mg
Oinc / +.2>
mg
Copper /
+.*44 mg
#anganese
/ +.454 mg
'elenium /
* mcg
'odium / 1
mg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
4* mg
Niacin /
*.D1= mg
Vitamin 7*
.thiamine0 /
+.*31 mg
Vitamin 72
.riboflavin0
/ +.+45 mg
)antotheni
c 6cid /
+.>4= mg
Vitamin 7=
/ +.253 mg
%olate / 4D
mcg
Vitamin 6 /
221=1 ,U
Vitamin ? /
2 mcg
Vitamin : /
2.=3 mg
Contains
some other
vitamins in
small
amounts.
Cabbage
Ene half cup of
cabbage,
cooed, boiled,
drained !ith no
added salt has
+.D5 grams
protein, *>
calories and *.3
grams of dietary
fiber.
)otassium
/ *3> mg
)hosphoru
s / 25 mg
#agnesium
/ ** mg
Calcium /
4= mg
,ron / +.*4
mg
'odium / =
mg
Oinc / +.*5
mg
Copper /
+.+*4 mg
#anganese
/ +.*53 mg
'elenium /
+.5 mcg
6lso
contains
small
Vitamin C /
21.* mg
Niacin /
+.*1= mg
Vitamin 7*
.thiamine0 /
+.+3= mg
Vitamin 72
.riboflavin0
/ +.+2D mg
Vitamin 7=
/ +.+13 mg
%olate / 22
mcg
)antotheni
c 6cid /
+.*4 mg
Vitamin 6 /
=+ ,U
Vitamin ? /
1*.5 mcg
Vitamin : /
+.** mg
amounts of
other
minerals.
Contains
some other
vitamins in
small
amounts.
Carrots
Calf cup cooed
!ith no added
salt contains
+.5D grams
protein, 2>
calories and 2.4
grams fiber.
)otassium
/ *14 mg
Calcium /
24 mg
)hosphoru
s / 24 mg
#agnesium
/ 1 mg
,ron / +.2>
mg
'odium / 5
mg
Oinc / +.4
mg
Copper /
+.+52 mg
#anganese
/ +.+=2 mg
'elenium /
+.2 mcg
6lso
contains
small
amounts of
other
minerals.
Vitamin 6 /
*421= ,U
Vitamin C /
2.1 mg
Vitamin 7*
.thiamine0 /
+.+5* mg
Vitamin 72
.riboflavin0
/ +.+43 mg
Niacin /
+.5+4 mg
%olate / **
mcg
)antotheni
c 6cid /
+.*1* mg
Vitamin 7=
/ +.**D mg
Vitamin ? /
*+.> mcg
Vitamin : /
+.1 mg
Contains
some other
vitamins in
small
amounts.
Cauliflo!er
Calf cup cooed
!ith no added
salt contains
*.*3 grams
protein, *3
calories and *.3
grams fiber.
)otassium
/ 11 mg
)hosphoru
s / 2+ mg
Calcium /
*+ mg
,ron / +.2
mg
#agnesium
/ = mg
'odium / D
mg
Oinc / +.**
mg
Copper /
+.+** mg
Vitamin C /
2>.5 mg
Niacin /
+.253 mg
Vitamin 7*
.thiamine0 /
+.+2= mg
Vitamin 72
.riboflavin0
/ +.+42 mg
%olate / 2>
mcg
Vitamin 7=
/ +.*+> mg
)antotheni
c 6cid /
#anganese
/ +.+12 mg
'elenium /
+.3 mcg
6lso
contains
small
amounts of
other
minerals.
+.4*5 mg
Vitamin 6 /
> ,U
Vitamin ? /
1.= mcg
Vitamin : /
+.+3 mg
Contains
some other
vitamins in
small
amounts.
Celeriac
Ene cup of
Celriac, cooed,
boiled, drained
!ith no added
salt has *.3D
grams protein,
32 calories and
*.D grams of
dietary fiber.
)otassium
/ 2=1 mg
)hosphoru
s / *+2 mg
#agnesium
/ *D mg
Calcium /
3+ mg
,ron / +.=>
mg
'odium /
D5 mg
Oinc / +.4*
mg
Copper /
+.+=> mg
#anganese
/ +.*3D mg
'elenium /
+.= mcg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
5.= mg
Niacin /
+.==2 mg
Vitamin 7*
.thiamine0 /
+.+32 mg
Vitamin 72
.riboflavin0
/ +.+5> mg
Vitamin 7=
/ +.*5> mg
%olate / 5
mcg
)antotheni
c 6cid /
+.4*5 mg
Contains
some other
vitamins in
small
amounts.
Celery
Ene cup of
celery, cooed,
boiled, drained
!ith no added
salt has *.25
grams protein,
2> calories and
2.3 grams of
dietary fiber.
)otassium
/ 32= mg
)hosphoru
s / 41 mg
#agnesium
/ *1 mg
Calcium /
=4 mg
,ron / +.=4
mg
'odium /
Vitamin C /
D.2 mg
Niacin /
+.3>D mg
Vitamin 7*
.thiamine0 /
+.+=3 mg
Vitamin 72
.riboflavin0
/ +.+> mg
Vitamin 7=
*4= mg
Oinc / +.2*
mg
Copper /
+.+53 mg
#anganese
/ +.*5D mg
'elenium /
*.5 mcg
6lso
contains
small
amounts of
other
minerals.
/ +.*2D mg
%olate / 44
mcg
)antotheni
c 6cid /
+.2D2 mg
Vitamin 6 /
>12 ,U
Vitamin ? /
5=.> mcg
Vitamin : /
+.54 ,U
Contains
some other
vitamins in
small
amounts.
Chinese broccoli
Ene cup of
Chinese
broccoli,
cooed, boiled,
drained !ith no
added salt has
* gram protein,
*D calories and
2.2 grams of
dietary fiber.
)otassium
/ 24+ mg
)hosphoru
s / 4= mg
#agnesium
/ *= mg
Calcium /
11 mg
,ron / +.3D
mg
'odium / =
mg
Oinc / +.43
mg
Copper /
+.+53 mg
#anganese
/ +.242 mg
'elenium /
*.* mcg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
23.1 mg
Niacin /
+.415 mg
Vitamin 7*
.thiamine0 /
+.+13 mg
Vitamin 72
.riboflavin0
/ +.*21 mg
Vitamin 7=
/ +.+=2 mg
%olate / 1>
mcg
)antotheni
c 6cid /
+.*3 mg
Vitamin 6 /
*33* ,U
Vitamin ? /
>3.= mcg
Vitamin : /
+.32 mg
Contains
some other
vitamins in
small
amounts.
Chinese cabbage
Ene cup of
Chinese
cabbage .pe/
tsai0, cooed,
)otassium
/ 2=1 mg
)hosphoru
s / 3= mg
Vitamin C /
*1.1 mg
Niacin /
+.5D5 mg
boiled, drained
!ith no added
salt has *.>1
grams protein,
*> calories and
2 grams of
dietary fiber.
#agnesium
/ *2 mg
Calcium /
41 mg
,ron / +.4=
mg
'odium /
** mg
Oinc / +.2*
mg
Copper /
+.+45 mg
#anganese
/ +.*12 mg
'elenium /
+.5 mcg
6lso
contains
small
amounts of
other
minerals.
Vitamin 7*
.thiamine0 /
+.+52 mg
Vitamin 72
.riboflavin0
/ +.+52 mg
Vitamin 7=
/ +.+2**
mg
%olate / =4
mcg
)antotheni
c 6cid /
+.+D5 mg
Vitamin 6 /
**5* ,U
Contains
some other
vitamins in
small
amounts.
Corn
Ene large ear
of yello! corn,
cooed !ith no
salt contains
3.+2 grams
protein, **4
calories and 2.1
grams fiber.
)otassium
/ 25> mg
)hosphoru
s / D* mg
#agnesium
/ 4* mg
Calcium / 3
mg
'elenium /
+.2 mg
,ron / +.54
mg
Oinc / +.>4
mg
Copper /
+.+51 mg
#anganese
/ +.*D> mg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
=.5 mg
Niacin /
*.D1= mg
Vitamin 7*
.thiamine0 /
+.** mg
Vitamin 72
.riboflavin0
/ +.+=> mg
Vitamin 7=
/ +.*=3 mg
%olate / 2>
mcg
)antotheni
c 6cid /
+.D45 mg
Vitamin 6 /
4*+ ,U
Vitamin ? /
+.5 mcg
Vitamin : /
+.** mg
Contains
some other
vitamins in
small
amounts.
Cucumber
Calf a cup of
sliced
cucumber !ith
sins contains .
43 grams
protein, 1
calories and .4
grams fiber.
)otassium
/ >= mg
)hosphoru
s / *2 mg
#agnesium
/ > mg
'odium / *
mg
Calcium / 1
mg
,ron / +.*5
mg
Oinc / +.*
mg
Copper /
+.+2* mg
#anganese
/ +.+3* mg
'elenium /
+.2 mcg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
*.5 mg
Niacin /
+.+5* mg
Vitamin 7*
.thiamine0 /
+.+*3 mg
Vitamin 72
.riboflavin0
/ +.+*> mg
Vitamin 7=
/ +.+2* mg
%olate / 3
mcg
)antotheni
c 6cid /
+.*45 mg
Vitamin 6 /
55 ,U
Vitamin ? /
1.5 mcg
Vitamin : /
+.+2 mg
Contains
some other
vitamins in
small
amounts.
Daion @adish
Ene cup of
Daion
@adish.oriental0
, cooed,
boiled, drained
!ith no added
salt has +.D1
grams protein,
25 calories and
2.3 grams of
dietary fiber.
)otassium
/ 3*D mg
)hosphoru
s / 45 mg
#agnesium
/ *4 mg
Calcium /
25 mg
,ron / +.22
mgP
'odium /
*D mg
Oinc / +.*D
mg
Copper /
+.*31 mg
#anganese
/ +.+3D mg
'elenium /
* mcg
6lso
contains
small
Vitamin C /
22.2 mg
Niacin /
+.22* mg
Vitamin 72
.riboflavin0
/ +.+43 mg
Vitamin 7=
/ +.+5= mg
%olate / 25
mcg
)antotheni
c 6cid /
+.*=1 mg
Vitamin ? /
+.3 mcg
Contains
some other
vitamins in
small
amounts.
amounts of
other
minerals.
:ggplant
Ene cup of
eggplant,
cooed, boiled,
drained !ith no
added salt has
+.12 grams
protein, 45
calories and 2.5
grams of dietary
fiber.
)otassium
/ *22 mg
)hosphoru
s / *5 mg
#agnesium
/ ** mg
Calcium / =
mg
,ron / +.25
mg
'odium / *
mg
Oinc / +.*2
mg
Copper /
+.+51 mg
#anganese
/ +.**2 mg
'elenium /
+.* mcg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
*.4 mg
Niacin /
+.5D3 mg
Vitamin 7*
.thiamine0 /
+.+>5 mg
Vitamin 72
.riboflavin0
/ +.+2 mg
Vitamin 7=
/ +.+15 mg
%olate / *3
mcg
)antotheni
c 6cid /
+.+>3 mg
Vitamin 6 /
4> ,U
Vitamin ? /
2.D mcg
Vitamin : /
+.3* mg
Contains
some other
vitamins in
small
amounts.
%ennel
Ene cup of ra!
fennel bulb has
*.+1 grams
protein, 2>
calories and 2.>
grams of dietary
fiber.
)otassium
/ 4=+ mg
)hosphoru
s / 33 mg
#agnesium
/ *5 mg
Calcium /
34 mg
,ron / +.=3
mg
'odium /
35 mg
Oinc / +.*>
mg
Copper /
+.+5> mg
#anganese
/ +.*== mg
Vitamin C /
*+.3 mg
Niacin /
+.55> mg
Vitamin 7*
.thiamine0 /
+.++D mg
Vitamin 72
.riboflavin0
/ +.+21 mg
Vitamin 7=
/ +.+3* mg
%olate / 24
mcg
)antotheni
c 6cid /
+.2+2 mg
Vitamin 6 /
'elenium /
+.= mcg
6lso
contains
small
amounts of
other
minerals.
**> ,U
Contains
some other
vitamins in
small
amounts.
%rench beans
Ene cup of
%rench beans,
mature seeds,
cooed, boiled
!ith no added
salt has *2.31
grams protein,
221 calories
and *=.= grams
of dietary fiber.
)otassium
/ =55 mg
)hosphoru
s / *1* mg
#agnesium
/ DD mg
Calcium /
**2 mg
,ron / *.D*
mg
'odium /
** mg
Oinc / *.*4
mg
Copper /
+.2+3 mg
#anganese
/ +.=>= mg
'elenium /
2.* mcg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
2.* mg
Niacin /
+.D== mg
Vitamin 7*
.thiamine0 /
+.24 mg
Vitamin 72
.riboflavin0
/ +.** mg
Vitamin 7=
/ +.*1= mg
%olate /
*44 mcg
)antotheni
c 6cid /
+.4D4 mg
Vitamin 6 /
5 ,U
Contains
some other
vitamins in
small
amounts.
<reen )epper
Ene small ra!
pepper contains
+.=3 grams
protein, *5
calories and *.4
grams fiber.
)otassium
/ *4+ mg
)hosphoru
s / *5 mg
#agnesium
/ > mg
Calcium / >
mg
,ron / +.25
mg
'odium / 2
mg
Oinc / +.*
mg
Copper /
Vitamin C /
5D.5 mg
Niacin /
+.455 mg
Vitamin 7*
.thiamine0 /
+.+32 mg
Vitamin 72
.riboflavin0
/ +.+2* mg
Vitamin 7=
/ +.*== mg
%olate / >
mcg
)antotheni
+.+3D mg
#anganese
/ +.+D mg
6lso
contains
small
amounts of
other
minerals.
c 6cid /
+.+>4 mg
Vitamin 6 /
2>3 ,U
Vitamin ? /
5.5 mcg
Vitamin : /
+.2> mg
Contains
some other
vitamins in
small
amounts.
Hicama
Ene hundered
grams of
Nicama, cooed,
boiled !ith no
added salt has
+.>2 grams
protein and 41
calories.
)otassium
/ *45 mg
)hosphoru
s / *= mg
#agnesium
/ ** mg
Calcium /
** mg
,ron / +.5>
mg
'odium / 3
mg
Oinc / +.*5
mg
Copper /
+.+3= mg
#anganese
/ +.+5> mg
'elenium /
+.> mcg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
*3.* mg
Niacin /
+.*D mg
Vitamin 7*
.thiamine0 /
+.+*> mg
Vitamin 72
.riboflavin0
/ +.+21 mg
Vitamin 7=
/ +.+3 mg
%olate / 1
mcg
)antotheni
c 6cid /
+.*2* mg
Vitamin 6 /
*D ,U
Contains
some other
vitamins in
small
amounts.
?ale
Ene cup of
cooed ale
!ith no added
salt contains
2.3> grams
protein, 4=
calories and 2.=
grams fiber.
)otassium
/ 2D= mg
)hosphoru
s / 4= mg
#agnesium
/ 24 mg
Calcium /
D3 mg
,ron / *.*>
mg
Vitamin 6 /
*>,>+> ,U
Vitamin C /
54.4 mg
Niacin /
+.=5 mg
Vitamin 7*
.thiamine0 /
+.+=D mg
Vitamin 72
'odium /
4+ mg
Oinc / +.4*
mg
Copper /
+.2+4 mg
#anganese
/ +.53* mg
'elenium /
*.2 mcg
6lso
contains
small
amounts of
other
minerals.
.riboflavin0
/ +.+D* mg
Vitamin 7=
/ +.*>D mg
%olate / *>
mcg
)antotheni
c 6cid /
+.+=3 mg
Vitamin ? /
*+=2 mcg
Vitamin : /
*.* mg
Contains
some other
vitamins in
small
amounts.
(ee
Ene lee,
cooed, boiled
!ith no added
salt has * gram
protein, 41
calories and *.2
grams of dietary
fiber.
)otassium
/ *+1 mg
)hosphoru
s / 2* mg
#agnesium
/ *> mg
Calcium /
4> mg
,ron / *.4=
mg
'odium /
*2 mg
Oinc / +.+>
mg
Copper /
+.+>> mg
#anganese
/ +.4+= mg
'elenium /
+.= mcg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
5.2 mg
Niacin /
+.231 mg
Vitamin 7*
.thiamine0 /
+.+42 mg
Vitamin 72
.riboflavin0
/ +.+25 mg
Vitamin 7=
/ +.*3 mg
%olate / 4+
mcg
)antotheni
c 6cid /
+.+1D mg
Vitamin 6 /
*++> ,U
Vitamin ? /
4*.5 mcg
Vitamin : /
+.=2 mg
Contains
some other
vitamins in
small
amounts.
(ima 7eans
Ene cup of
cooed large
lima beans !ith
)otassium
/ D55 mg
)hosphoru
)antotheni
c 6cid /
+.>D4 mg
no added salt
contains *3.==
grams protein,
2*= calories
and *4.2 grams
fiber.
s / 2+D mg
#agnesium
/ 1* mg
Calcium /
42 mg
'elenium /
1.5 mg
,ron / 3.3D
mg
'odium / 3
mg
Oinc / *.>D
mg
#anganese
/ +.D> mg
Copper /
+.332 mg
6lso
contains
small
amounts of
other
minerals.
Niacin /
+.>D* mg
Vitamin 7*
.thiamine0 /
+.4+4 mg
Vitamin 72
.riboflavin0
/ +.*+4 mg
Vitamin 7=
/ +.4+4 mg
%olate /
*5= mcg
Vitamin ? /
4.1 mcg
Vitamin : /
+.43 mg
Contains
some other
vitamins in
small
amounts.
#ushroom
Calf a cup of
ra! mushrooms
contains *.+1
grams of
protein, 1
calories and +.4
grams of fiber.
)otassium
/ *** mg
)hosphoru
s / 4+ mg
#agnesium
/ 4 mg
Calcium / *
mg
,ron / +.*>
mg
'odium / 2
mg
Oinc / +.*1
mg
Copper /
+.*** mg
#anganese
/ +.+*= mg
'elenium /
4.4 mcg
6lso
contains
small
amounts of
other
minerals.
Vitamin D /
2 ,U
Niacin /
*.2=2 mg
Vitamin 7*
.thiamine0 /
+.+21 mg
Vitamin 72
.riboflavin0
/ +.*3* mg
Vitamin 7=
/ +.+4= mg
Vitamin C /
+.> mg
)antotheni
c 6cid /
+.523 mg
%olate / =
mcg
Contains
some other
vitamins in
small
amounts.
Era
Ene cup of
ora, cooed,
boiled, drained,
!ith no added
salt has 4
grams protein,
45 calories and
3 grams of
dietary fiber.
)otassium
/ 2*= mg
)hosphoru
s / 5* mg
#agnesium
/ 51 mg
Calcium /
*24 mg
,ron / +.35
mg
'odium /
*+ mg
Oinc / +.=D
mg
Copper /
+.*4= mg
#anganese
/ +.3> mg
'elenium /
+.= mcg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
2=.* mg
Niacin /
*.4D3 mg
Vitamin 7*
.thiamine0 /
+.2** mg
Vitamin 72
.riboflavin0
/ +.+11 mg
Vitamin 7=
/ +.2DD mg
%olate / >3
mcg
)antotheni
c 6cid /
+.43* mg
Vitamin 6 /
354 ,U
Vitamin ? /
=3 mcg
Vitamin : /
+.34 mg
Contains
some other
vitamins in
small
amounts.
Enions
Ene small
onion cooed
!ithout salt
contains +.12
grams protein,
2= calories and
+.1 grams of
fiber.
)otassium
/ *++ mg
)hosphoru
s / 2* mg
Calcium /
*4 mg
,ron / +.*3
mg
#agnesium
/ > mg
'odium / 2
mg
Oinc / +.*4
mg
Copper /
+.+3 mg
#anganese
/ +.+D2 mg
'elenium /
+.3 mcg
6lso
contains
small
Vitamin C /
4.* mg
Niacin /
+.+DD mg
Vitamin 7*
.thiamine0 /
+.+25 mg
Vitamin 72
.riboflavin0
/ +.+*3 mg
Vitamin 7=
/ +.+>> mg
)antotheni
c 6cid /
+.+=1 mg
%olate / D
mcg
Vitamin 6 /
* ,U
Vitamin ? /
+.4 mcg
Vitamin : /
+.+* mg
amounts
other
minerals.
Contains
some other
vitamins in
small
amounts.
)arsnip
Ene cup of
parsnip,
cooed, boiled,
drained, !ith no
added salt has
2.+= grams
protein, ***
calories and 5.=
grams of dietary
fiber.
)otassium
/ 5>4 mg
)hosphoru
s / *+1 mg
#agnesium
/ 35 mg
Calcium /
51 mg
,ron / +.D
mg
'odium /
*= mg
Oinc / +.3*
mg
Copper /
+.2*5 mg
#anganese
/ +.35D mg
'elenium /
2.> mcg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
2+.4 mg
Niacin /
*.*2D mg
Vitamin 7*
.thiamine0 /
+.*2D mg
Vitamin 72
.riboflavin0
/ +.+1 mg
Vitamin 7=
/ +.*35 mg
%olate / D+
mcg
)antotheni
c 6cid /
+.D*> mg
Vitamin ? /
*.= mcg
Vitamin : /
*.5= mg
Contains
some other
vitamins in
small
amounts.
)eas
Ene cup of
boiled peas !ith
no salt added
contains 1.51
grams of
protein, *43
calories and 1.1
grams of fiber.
)otassium
/ 343 mg
)hosphoru
s / *1> mg
#agnesium
/ =2 mg
Calcium /
34 mg
'odium / 5
mg
'elenium /
4.+ mg
,ron / 2.3=
mg
Oinc / *.D
mg
#anganese
/ +.13 mg
Vitamin 6 /
*212 ,U
Vitamin C /
22.> mg
Niacin /
4.243 mg
%olate /
*+* mcg
Vitamin 7*
.thiamine0 /
+.3*3 mg
Vitamin 72
.riboflavin0
/ +.241 mg
Vitamin 7=
/ +.43= mg
)antotheni
c 6cid /
Copper /
+.2>> mg
6lso
contains
small
amounts of
other
minerals.
+.235 mg
Vitamin ? /
3*.3 mcg
Vitamin : /
+.22 mg
Contains
some other
vitamins in
small
amounts.
)otatoes
Ene medium
baed potato
!ithout salt
contains 3.44
grams of
protein, *=*
calories and 4.1
grams of fiber.
)otassium
/ D2= mg
)hosphoru
s / *2* mg
#agnesium
/ 31 mg
Calcium /
2= mg
,ron / *.1>
mg
'odium /
*> mg
Oinc / +.=2
mg
Copper /
+.2+3 mg
#anganese
/ +.4>D mg
'elenium /
+.> mcg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
*=.= mg
Niacin /
2.34D mg
Vitamin 7*
.thiamine0 /
+.*** mg
Vitamin 72
.riboflavin0
/ +.+14 mg
)antotheni
c 6cid /
+.=5 mg
Vitamin 7=
/ +.541 mg
%olate / 31
mcg
Vitamin 6 /
*> ,U
Vitamin ? /
4.5 mcg
Vitamin : /
+.+> mg
Contains
some other
vitamins in
small
amounts.
)umpin
Ene cup of
pumpin,
cooed, boiled,
drained, !ith no
added salt has
*.>= grams
protein, 3D
calories and 2.>
grams of dietary
fiber.
)otassium
/ 5=3 mg
)hosphoru
s / >3 mg
#agnesium
/ 22 mg
Calcium /
4> mg
,ron / *.3
mg
'odium / 2
Vitamin C /
**.5 mg
Niacin /
*.+*2 mg
Vitamin 7*
.thiamine0 /
+.+>= mg
Vitamin 72
.riboflavin0
/ +.*D* mg
Vitamin 7=
mg
Oinc / +.5=
mg
Copper /
+.224 mg
#anganese
/ +.2*1 mg
'elenium /
+.5 mcg
6lso
contains
small
amounts of
other
minerals.
/ +.*+1 mg
%olate / 22
mcg
)antotheni
c 6cid /
+.3D2 mg
Vitamin 6 /
*224+ ,U
Vitamin ? /
2 mcg
Vitamin : /
*.D= mg
Contains
some other
vitamins in
small
amounts.
@adish
Ene half cup of
radishes, ra!,
has +.4D grams
protein, D
calories and +.D
grams of dietary
fiber.
)otassium
/ *45 mg
)hosphoru
s / *2 mg
#agnesium
/ = mg
Calcium /
*3 mg
,ron / +.2
mg
'odium /
24 mg
Oinc / +.*=
mg
Copper /
+.+2D mg
#anganese
/ +.+3 mg
'elenium /
+.4 mcg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
1.= mg
Niacin /
+.*3> mg
Vitamin 7*
.thiamine0 /
+.++> mg
Vitamin 72
.riboflavin0
/ +.+24 mg
Vitamin 7=
/ +.+3* mg
%olate / *3
mcg
)antotheni
c 6cid /
+.+D= mg
Vitamin 6 /
3 ,U
Vitamin ? /
+.1 mcg
Contains
some other
vitamins in
small
amounts.
@apini
Ene cup of
rapini, ra!, has
*.2> grams
protein, D
calories and *.*
grams of dietary
)otassium
/ >1 mg
)hosphoru
s / 2D mg
#agnesium
/ D mg
Vitamin C /
1.* mg
Niacin /
+.311 mg
Vitamin 7*
.thiamine0 /
fiber. Calcium /
34 mg
,ron / +.1=
mg
'odium /
*4 mg
Oinc / +.4*
mg
Copper /
+.+*> mg
#anganese
/ +.*51 mg
'elenium /
+.3 mcg
6lso
contains
small
amounts of
other
minerals.
+.+=5 mg
Vitamin 72
.riboflavin0
/ +.+52 mg
Vitamin 7=
/ +.+=1 mg
%olate / 44
mcg
)antotheni
c 6cid /
+.*2D mg
Vitamin 6 /
*+3D ,U
Vitamin ? /
1D.= mcg
Vitamin : /
+.=5 mg
Contains
some other
vitamins in
small
amounts.
'pinach
Ene cup of ra!
spinach
contains +.1=
grams of
protein, >
calories and +.>
grams of fiber.
)otassium
/ *=> mg
)hosphoru
s / *5 mg
#agnesium
/ 23 mg
Calcium /
4+ mg
,ron / +.1*
mg
'odium /
23 mg
Oinc / +.*=
mg
Copper /
+.+4D mg
#anganese
/ +.2=D mg
'elenium /
+.4 mcg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
1.3 mg
Niacin /
+.2*> mg
Vitamin 7*
.thiamine0 /
+.+24 mg
Vitamin 72
.riboflavin0
/ +.+5> mg
Vitamin 7=
/ +.+5D mg
)antotheni
c 6cid /
+.+2 mg
%olate / 51
mcg
Vitamin 6 /
21*4 mg
Vitamin ? /
*33.D mcg
Vitamin : /
+.=* mg
Contains
some other
vitamins in
small
amounts.
'pirulina .sea!eed0
Ene cup of
dried spirulina
has =3.4>
grams protein,
425 calories
and 3 grams of
dietary fiber.
)otassium
/ *52> mg
)hosphoru
s / *42 mg
#agnesium
/ 2*1 mg
Calcium /
*43 mg
,ron / 4*.D2
mg
Oinc / 2.23
mg
#anganese
/ 2.*21 mg
'odium /
**>3 mg
'elenium /
1.* mg
Copper /
=.142 mg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
**.4 mg
Niacin /
*3.451 mg
Vitamin 7*
.thiamine0 /
2.=== mg
Vitamin 72
.riboflavin0
/ 3.** mg
Vitamin 7=
/ +.3+1 mg
)antotheni
c 6cid /
4.1D1 mg
%olate /
*+5 mcg
Vitamin 6 /
=41 mg
Vitamin ? /
21.= mcg
Vitamin : /
5.= mg
Contains
some other
vitamins in
small
amounts.
'paghetti s8uash
Ene cup of
spaghetti
s8uash,
cooed, boiled,
drained, !ith no
added salt
contains *.+2
grams protein,
32 calories and
2.2 grams of
dietary fiber.
)otassium
/ *1* mg
)hosphoru
s / 22 mg
#agnesium
/ *> mg
Calcium /
44 mg
,ron / +.54
mg
'odium /
21 mg
Oinc / +.4*
mg
Copper /
+.+53 mg
#anganese
/ +.*=D mg
'elenium /
+.5 mcg
6lso
contains
small
Vitamin C /
5.3 mg
Niacin /
*.25= mg
Vitamin 7*
.thiamine0 /
+.+5D mg
Vitamin 72
.riboflavin0
/ +.+43 mg
Vitamin 7=
/ +.*54 mg
)antotheni
c 6cid /
+.55 mg
%olate / *2
mcg
Vitamin 6 /
*>+ mg
Vitamin ? /
*.2 mcg
Vitamin : /
+.*D mg
amounts of
other
minerals.
Contains
some other
vitamins in
small
amounts.
'8uash, 'ummer
Ene cup of
sliced summer
s8uash, boiled
!ith no added
salt contains
*.1> grams of
protein, 3*
calories and 2
grams of fiber.
)otassium
/ 4*D mg
)hosphoru
s / 52 mg
#agnesium
/ 2D mg
Calcium /
3+ mg
'odium / 2
mg
,ron / +.=>
mg
#anganese
/ +.214 mg
'elenium /
+.3 mg
Oinc / +.3
mg
Copper /
+.**> mg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
2+.D mg
Niacin / .
D*4 mg
Vitamin 7*
.thiamine0 /
+.+>> mg
Vitamin 72
.riboflavin0
/ +.+35 mg
Vitamin 7=
/ +.*3 mg
)antotheni
c 6cid /
+.51* mg
%olate / 3*
mcg
Vitamin 6 /
2+** mg
Vitamin ? /
>.D mcg
Vitamin : /
+.22 mg
Contains
some other
vitamins in
small
amounts.
'8uash, 9inter
Ene cup of
cubed !inter
s8uash, baed
!ith no added
salt contains
*.12 grams of
protein, >=
calories and 5.>
grams of fiber.
)otassium
/ 3D3 mg
)hosphoru
s / 4D mg
#agnesium
/ 2> mg
Calcium /
35 mg
'odium / 2
mg
,ron / +.D
mg
Oinc / +.35
mg
Copper /
+.*=1 mg
Vitamin C /
*D.> mg
Niacin /
*.+*5 mg
Vitamin 7*
.thiamine0 /
+.+44 mg
Vitamin 72
.riboflavin0
/ +.*4> mg
Vitamin 7=
/ +.44 mg
%olate / 3*
mcg
)antotheni
c 6cid /
#anganese
/ +.414 mg
'elenium /
+.1 mcg
6lso
contains
small
amounts of
other
minerals.
+.31 mg
Vitamin 6 /
*+>+> mg
Vitamin ? /
D mcg
Vitamin : /
+.25 mg
Contains
some other
vitamins in
small
amounts.
'!eet )otatoes
Ene medium
s!eet potato
baed in its sin
contains 2.2D
grams of
protein, *+4
calories and 4.1
grams of fiber.
)otassium
/ 532 mg
)hosphoru
s / =2 mg
#agnesium
/ 4* mg
Calcium /
34 mg
'odium /
3* mg
,ron / +.>D
mg
'elenium /
+.2 mg
#anganese
/ +.5=> mg
Oinc / +.4=
mg
Copper /
+.*13 mg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
22.4 mg
Niacin /
*.=D5 mg
Vitamin 7*
.thiamine0 /
+.*22 mg
Vitamin 72
.riboflavin0
/ +.*2* mg
Vitamin 7=
/ +.42= mg
)antotheni
c 6cid /
*.++1 mg
%olate / >
mcg
Vitamin 6 /
2*,D+D mg
Vitamin ? /
2.= mcg
Vitamin : /
+.1* mg
Contains
some other
vitamins in
small
amounts.
'!iss chard
Ene cup of
'!iss chard,
cooed, boiled,
drained, has
4.2D grams
protein, 45
calories and 4.>
grams of dietary
fiber.
)otassium
/ D=* mg
)hosphoru
s / 51 mg
#agnesium
/ *5+ mg
Calcium /
*+2 mg
,ron / 4.D5
Vitamin C /
4*.5 mg
Niacin /
+.=4 mg
Vitamin 7*
.thiamine0 /
+.+= mg
Vitamin 72
.riboflavin0
mg
'odium /
4*4 mg
Oinc / +.51
mg
Copper /
+.215 mg
#anganese
/ +.515 mg
'elenium /
*.= mcg
6lso
contains
small
amounts of
other
minerals.
/ +.*5 mg
Vitamin 7=
/ +.*3D mg
)antotheni
c 6cid /
+.215 mg
%olate / *=
mcg
Vitamin 6 /
*+>*> ,U
Vitamin ? /
5>2.1 mcg
Vitamin : /
4.4* mg
Contains
some other
vitamins in
small
amounts.
;aro
Ene cup of taro,
ra!, has *.5=
grams protein,
**= calories
and 3.4 grams
of dietary fiber.
)otassium
/ =*5 mg
)hosphoru
s / 1> mg
#agnesium
/ 43 mg
Calcium /
35 mg
,ron / +.5>
mg
'odium /
** mg
Oinc / +.23
mg
Copper /
+.*>D mg
#anganese
/ +.4D1 mg
'elenium /
+.> mcg
6lso
contains
small
amounts of
other
minerals.
Vitamin C /
3.> mg
Niacin /
+.=23 mg
Vitamin 7*
.thiamine0 /
+.+DD mg
Vitamin 72
.riboflavin0
/ +.+2= mg
Vitamin 7=
/ +.2D3 mg
%olate / 24
mcg
)antotheni
c 6cid /
+.4*5 mg
Vitamin 6 /
>D ,U
Vitamin ? /
* mcg
Vitamin : /
2.31 mg
Contains
some other
vitamins in
small
amounts.
;omatoes / 'ee fruit chart.
;urnip
Ene cup of
turnips, boiled
!ith no added
salt, has *.**
grams protein,
43 calories and
4.* grams of
dietary fiber.
)otassium
/ 2>= mg
)hosphoru
s / 3* mg
#agnesium
/ *3 mg
Calcium /
5* mg
,ron / +.21
mg
'odium /
25 mg
Oinc / +.*D
mg
Copper /
+.++4 mg
#anganese
/ +.*** mg
'elenium /
+.4 mcg
6lso
contains
small
amounts
other
minerals.
Vitamin C /
*1.* mg
Niacin /
+.3== mg
Vitamin 7*
.thiamine0 /
+.+32 mg
Vitamin 72
.riboflavin0
/ +.+4= mg
Vitamin 7=
/ +.*+5 mg
)antotheni
c 6cid /
+.222 mg
%olate / *3
mcg
Vitamin ? /
+.2 mcg
Vitamin : /
+.+4 mg
Contains
some other
vitamins in
small
amounts.
Gello! s8uash
Ene cup of
yello!
.croonec0
s8uash, ra!,
has *.21 grams
protein, 23
calories and *.4
grams of dietary
fiber.
)otassium
/ 212 mg
)hosphoru
s / 3* mg
#agnesium
/ 25 mg
Calcium /
2> mg
,ron / +.5=
mg
'odium / 4
mg
Oinc / +.4>
mg
Copper /
+.**> mg
#anganese
/ +.2*1 mg
'elenium /
+.4 mcg
6lso
contains
small
amounts of
other
Vitamin C /
23.5 mg
Niacin /
+.5=D mg
Vitamin 7*
.thiamine0 /
+.+=5 mg
Vitamin 72
.riboflavin0
/ +.+52 mg
Vitamin 7=
/ +.*42 mg
%olate / 23
mcg
)antotheni
c 6cid /
+.2+4 mg
Vitamin 6 /
*D+ ,U
Vitamin ? /
3.* mcg
Vitamin : /
+.*> mg
Contains
some other
minerals. vitamins in
small
amounts.
Oucchini / 'ee 'ummer
'8uash.
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Dr. Decuypere's Nutrient Charts

~~ Nuts, <rains & 'eeds Chart ~~

Use these charts to find the nutrient contents of your favorite fruits, nuts,
proteins and vegetables.
Clic on the buttons belo! to visit each chart"
#inerals $ Vitamins $ %ruits $ Vegetables $ Nuts & 'eeds $ (egumes $
)roteins
#ote that only those nutrients which appear in significant
"uantities are listed. $or more detailed information, please visit the
%nited States &epartment of 'griculture (%S&') $ood * #utrition
+enter.
#ut,Seed /rotein,$iber .inerals Vitamins
1ome
#2W /rintable
#utrient charts
1ealth products
1ealth problems *
alternative health care
1ealth research
* publications
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newsletter
#utrient charts
#utri-spec
Testimonials
&ecuypere report
6lmonds
* ounce .24
!hole nuts0 of
ra! almonds
contains =.+2
grams
protein, *=4
calories and
4.5 grams of
dietary fiber.
)otassium / 2++
mg
)hosphorus / *4>
mg
Calcium / >5 mg
#agnesium / >=
mg
,ron / *.+5 mg
'elenium / +.>
mcg
Oinc / +.1> mg
#anganese /
+.=31 mg
Copper / +.212 mg
6lso contains a
small amount of
other minerals.
Vitamin 7*
.thiamine0 /
+.+= mg
Vitamin 72
.riboflavin0 /
+.21> mg
Niacin / +.D=
mg
%olate / *3 mcg
)antothenic
6cid / +.*44
mg
Vitamin 7= /
+.+3* mg
Vitamin : /
>.34 mg
Contains some
other vitamins
in small
amounts.
6maranth
*++ grams of
cooed
amaranth
contain 4.1
grams
protein, *+2
calories and
2.* grams
dietary fiber.
)otassium / *45
mg
)hosphorus / *31
mg
Calcium / 3> mg
#agnesium / =5
mg
,ron / 2.* mg
'odium / = mg
#anganese /
+.153 mg
Oinc / +.1= mg
Copper / +.*3D mg
'elenium / 5.5
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.+*5 mg
Vitamin 72
.riboflavin0 /
+.+22 mg
Niacin / +.245
mg
Vitamin 7= /
+.**4 mg
%olate / 22 mcg
Vitamin : /
+.*D mg
Contains some
other vitamins
in small
amounts.
7arley .)earled0
*++ grams of
cooed,
pearled
barley contain
2.2= grams
protein, *24
calories and
4.1 grams
dietary fiber.
)otassium / D4 mg
)hosphorus / 53
mg
Calcium / ** mg
#agnesium / 22
mg
,ron / *.44 mg
'odium / 4 mg
Vitamin 7*
.thiamine0 /
+.+14 mg
Vitamin 72
.riboflavin0 /
+.+=2 mg
Niacin / 2.+=4
mg
)antothenic
3ecommended
reading
'bout the doctor
+ontact us
2mail this page
#anganese /
+.25D mg
Oinc / +.12 mg
Copper / +.*+5 mg
'elenium / 1.=
mcg
6lso contains trace
amounts of other
minerals.
6cid / +.*45
mg
Vitamin 7= /
+.**5 mg
%olate / *= mcg
Vitamin 6 / > ,U
Vitamin : /
+.+* mg
Vitamin ? / +.1
mcg
Contains some
other vitamins
in small
amounts.
7raAil Nuts
* ounce .=
!hole nuts0
contains 3.+=
grams of
protein, *1=
calories and
2.* grams of
fiber.
)otassium / *1>
mg
)hosphorus / 2+=
mg
Calcium / 35 mg
#agnesium / *+>
mg
,ron / +.=D mg
'odium / * mg
#anganese /
+.43> mg
Oinc / *.*5 mg
Copper / +.3D3 mg
'elenium / 534.5
mcg
6lso contains trace
amounts of other
minerals.
Vitamin C / +.2
mg
Vitamin 7*
.thiamine0 /
+.*>5 mg
Vitamin 72
.riboflavin0 /
+.+* mg
Niacin / +.+13
mg
)antothenic
6cid / +.+52
mg
Vitamin 7= /
+.+2D mg
%olate / = mcg
Vitamin : /
*.=2 mg
Contains some
other vitamins
in small
amounts.
7uc!heat
*++ grams of
buc!heat
contain *4.25
grams
protein, 434
calories and
*+ grams
dietary fiber.
)otassium / 3=+
mg
)hosphorus / 43>
mg
Calcium / *1 mg
#agnesium / 24*
mg
,ron / 2.2 mg
'odium / * mg
#anganese / *.4
mg
Vitamin 7*
.thiamine0 /
+.*+* mg
Vitamin 72
.riboflavin0 /
+.325 mg
Niacin / >.+2
mg
)antothenic
6cid / *.244
mg
Oinc / 2.3 mg
Copper / *.* mg
'elenium / 1.4
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7= /
+.2* mg
%olate / 4+ mcg
Contains some
other vitamins
in small
amounts.
Cashe!s
Ene ounce of
ra!, unsalted
cashe! nuts
contains 5.*>
grams of
protein, *5>
calories and
+.D3 grams of
fiber.
)otassium / *1>
mg
)hosphorus / *=1
mg
Calcium / *+ mg
#agnesium / 14
mg
,ron / *.1D mg
'odium / 4 mg
#anganese /
+.3=D mg
Oinc / *.=3 mg
Copper / +.=22 mg
'elenium / 5.=
mcg
6lso contains trace
amounts of other
minerals.
Vitamin C / +.*
mg
Vitamin 7*
.thiamine0 /
+.*2 mg
Vitamin 72
.riboflavin0 /
+.+*= mg
Niacin / +.4+*
mg
)antothenic
6cid / +.235
mg
Vitamin 7= /
+.**1 mg
%olate / > mcg
Vitamin : /
+.2= mg
Vitamin ? / D.>
mcg
Contains some
other vitamins
in small
amounts.
Chestnuts
;en .*+0
roasted
ernels !ith
no salt added
contain 2.==
grams
protein, 2+=
calories and
3.4 grams
fiber. .Note"
chestnuts
must be
boiled or
roasted
before eating
due to the
high levels of
)otassium / 3D>
mg
)hosphorus / D+
mg
Calcium / 23 mg
#agnesium / 21
mg
,ron / +.>= mg
'odium / 2 mg
#anganese /
+.DD* mg
Oinc / +.31 mg
Copper / +.32= mg
'elenium / * mcg
6lso contains trace
amounts of other
Vitamin C /
2*.1 mg
Vitamin 7*
.thiamine0 /
+.2+3 mg
Vitamin 72
.riboflavin0 /
+.*3> mg
Niacin / *.*2>
mg
)antothenic
6cid / +.3=5
mg
Vitamin 7= /
+.3*> mg
%olate / 5D mcg
tannic acid.0 minerals. Vitamin 6 / 2+
,U
Vitamin : /
+.32 mg
Vitamin ? / =.=
mcg
Contains some
other vitamins
in small
amounts.
Coconut
Ene cup of
ra!, shredded
coconut
contains 2.==
grams of
protein, 214
calories and
>.2 grams of
dietary fiber.
)otassium / 215
mg
)hosphorus / D+
mg
Calcium / ** mg
#agnesium / 2=
mg
,ron / *.D3 mg
'odium / *= mg
#anganese / *.2
mg
Oinc / +.11 mg
Copper / +.431 mg
'elenium / 1.*
mcg
6lso contains trace
amounts of other
minerals.
Vitamin C / 2.=
mg
Vitamin 7*
.thiamine0 /
+.+54 mg
Vitamin 72
.riboflavin0 /
+.+*= mg
Niacin / +.342
mg
)antothenic
6cid / +.23 mg
Vitamin 7= /
+.+34 mg
%olate / 2* mcg
Vitamin : /
+.*D mg
Vitamin ? / +.2
mcg
Contains some
other vitamins
in small
amounts.
%laB 'eed
Ene
tablespoon of
ra! flaB
seeds
contains *.11
grams of
protein, 55
calories and
2.1 grams of
dietary fiber.
)otassium / 13 mg
)hosphorus / ==
mg
Calcium / 2= mg
#agnesium / 3+
mg
,ron / +.5D mg
'odium / 4 mg
#anganese /
+.25= mg
Oinc / +.35 mg
Copper / +.*2= mg
'elenium / 2.=
Vitamin C +.*
mg
Vitamin 7*
.thiamine0 /
+.*=D mg
Vitamin 72
.riboflavin0 /
+.+*> mg
Niacin / +.4*>
mg
)antothenic
6cid / +.*+*
mg
Vitamin 7= /
+.+3D mg
mcg
6lso contains trace
amounts of other
minerals.
%olate / D mcg
Vitamin : /
+.+4 mg
Vitamin ? / +.3
mcg
Contains some
other vitamins
in small
amounts.
CaAelnuts
Ene ounce
.2* !hole
ernels0 of
haAelnuts
contains 3.23
grams of
protein, *>1
calories and
2.> grams of
dietary fiber.
)otassium / *D4
mg
)hosphorus / 12
mg
Calcium / 42 mg
#agnesium / 3=
mg
,ron / *.44 mg
#anganese /
*.>5* mg
Oinc / +.=D mg
Copper / +.31D mg
'elenium / +.>
mcg
6lso contains trace
amounts of other
minerals.
Vitamin C / *.1
mg
Vitamin 7*
.thiamine0 /
+.*12 mg
Vitamin 72
.riboflavin0 /
+.+42 mg
Niacin / +.5*
mg
)antothenic
6cid / +.2= mg
Vitamin 7= /
+.*= mg
%olate / 42 mcg
Vitamin 6 / = ,U
Vitamin : /
3.2= mg
Vitamin ? / 3
mcg
Contains some
other vitamins
in small
amounts.
#acadamias
Ene once
.*+/*2
ernels0 of
ra!
macadamia
nuts contains
2.23 grams
protein, 2+3
calories and
2.3 grams
fiber.
)otassium / *+3
mg
)hosphorus / 54
mg
Calcium / 23 mg
#agnesium / 4>
mg
,ron / *.+5 mg
'odium / * mg
#anganese /
*.*>* mg
Oinc / +.4> mg
Copper / +.2*3 mg
Vitamin C / +.4
mg
Vitamin 7*
.thiamine0 /
+.44D mg
Vitamin 72
.riboflavin0 /
+.+3= mg
Niacin / +.>+*
mg
)antothenic
6cid / +.2*5
mg
Vitamin 7= /
'elenium / * mcg
6lso contains trace
amounts of other
minerals.
+.+>1 mg
%olate / 4 mcg
Vitamin : /
+.*5 mg
Contains some
other vitamins
in small
amounts.
#illet
*++ grams of
cooed millet
contain 4.5*
grams
protein, **D
calories and
*.4 grams
dietary fiber.
)otassium / =2 mg
)hosphorus / *++
mg
Calcium / 4 mg
#agnesium / 33
mg
,ron / +.=4 mg
'odium / 2 mg
#anganese /
+.2>2 mg
Oinc / +.D* mg
Copper / +.*=* mg
'elenium / +.D
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.*+= mg
Vitamin 72
.riboflavin0 /
+.+12 mg
Niacin / *.44
mg
)antothenic
6cid / +.*>*
mg
Vitamin 7= /
+.*+1 mg
%olate / *D mcg
Vitamin 6 / 4 ,U
Vitamin : /
+.+2 mg
Vitamin ? / +.4
mcg
Contains some
other vitamins
in small
amounts.
Eats
*++ grams of
oats contain
grams *=.1D
protein, 41D
calories and
*+.= grams
dietary fiber.
)otassium / 32D
mg
)hosphorus / 524
mg
Calcium / 53 mg
#agnesium / *>>
mg
,ron / 3.>2 mg
'odium / 2 mg
#anganese /
3.D*= mg
Oinc / 4.D> mg
Copper / +.=2= mg
6lso contains trace
amounts of other
Vitamin 7*
.thiamine0 /
+.>=4 mg
Vitamin 72
.riboflavin0 /
+.*4D mg
Niacin / +.D=*
mg
)antothenic
6cid / *.43D
mg
Vitamin 7= /
+.**D mg
%olate / 5= mcg
Contains some
minerals. other vitamins
in small
amounts.
peanuts
Ene ounce of
dry roasted
peanuts
contains =.>*
grams of
protein, *==
calories and
2.4 grams of
dietary fiber.
)otassium /*1>
mg
)hosphorus / *+*
mg
Calcium / *5 mg
#agnesium / 5+
mg
,ron / +.=3 mg
'odium / 2 mg
#anganese /
+.5D* mg
Oinc / +.D3 mg
Copper / +.*D+ mg
'elenium / 2.*
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.*23 mg
Vitamin 72
.riboflavin0 /
+.+21 mg
Niacin / 4.143
mg
)antothenic
6cid / +.4D5
mg
Vitamin 7= /
+.+>4 mg
%olate / 3* mcg
Vitamin : /
*.D= mg
Contains some
other vitamins
in small
amounts.
)ecans
Ene ounce
.*D halves0 of
ra! pecans
contains 2.=
grams
protein, *D=
calories and
2.> grams
fiber.
)otassium / **=
mg
)hosphorus / >D
mg
Calcium / 2+ mg
#agnesium / 43
mg
,ron / +.>2 mg
#anganese /
*.2>= mg
Oinc / *.21 mg
Copper / +.43 mg
'elenium / *.*
mcg
6lso contains trace
amounts of other
minerals.
Vitamin C / +.4
mg
Vitamin 7*
.thiamine0 /
+.*1> mg
Vitamin 72
.riboflavin0 /
+.+* mg
Niacin / +.44*
mg
)antothenic
6cid / +.235
mg
Vitamin 7= /
+.+= mg
%olate / = mcg
Vitamin 6 / *=
,U
Vitamin : / +.3
mg
Vitamin ? / *
mcg
Contains some
other vitamins
in small
amounts.
)ine Nuts -
)ignolias
Ene ounce of
pine nuts
.*=> ernels0
contains 4.11
grams of
protein, *D*
calories and
*.+ grams of
dietary fiber.
)otassium / *=D
mg
)hosphorus / *=4
mg
Calcium / 5 mg
#agnesium / >*
mg
,ron / *.5> mg
'odium / * mg
#anganese /
2.3D5 mg
Oinc / *.14 mg
Copper / +.4>5 mg
'elenium / +.2
mcg
6lso contains trace
amounts of other
minerals.
Vitamin C / +.2
mg
Vitamin 7*
.thiamine0 /
+.*+4 mg
Vitamin 72
.riboflavin0 /
+.+=3 mg
Niacin / *.233
mg
)antothenic
6cid / +.+1D
mg
Vitamin 7= /
+.+2> mg
%olate / *+ mcg
Vitamin 6 / 1 ,U
Vitamin : /
2.=5 mg
Vitamin ? /
*5.4 mcg
Contains some
other vitamins
in small
amounts.
)istachios
Ene ounce of
dry roasted
pistachio nuts
.no salt0 .3D
ernels0
contains =.+5
grams of
protein, *=2
calories and
2.D grams of
dietary fiber.
)otassium / 2D5
mg
)hosphorus / *4>
mg
Calcium / 4* mg
#agnesium / 43
mg
,ron / *.*D mg
'odium / 4 mg
#anganese /
+.4=* mg
Oinc / +.=5 mg
Copper / +.4>= mg
'elenium / 2.=
mcg
6lso contains trace
amounts of other
minerals.
Vitamin C / +.>
mg
Vitamin 7*
.thiamine0 /
+.241 mg
Vitamin 72
.riboflavin0 /
+.+35 mg
Niacin / +.3+3
mg
)antothenic
6cid / +.*35
mg
Vitamin 7= /
+.4=* mg
%olate / *3 mcg
Vitamin 6 / >3
,U
Vitamin : /
+.55 mg
Vitamin ? / 4.>
mcg
Contains some
other vitamins
in small
amounts.
)umpin 'eeds
Ene ounce of
roasted
pumpin or
s8uash seed
ernals .no
salt0 contains
1.3= grams of
protein, *=4
calories and
*.1 grams of
dietary fiber.
)otassium / 224
mg
)hosphorus / 444
mg
Calcium / *5 mg
#agnesium / *5=
mg
,ron / 2.2D mg
'odium / 5 mg
#anganese /
*.2>4 mg
Oinc / 2.*> mg
Copper / +.4=* mg
'elenium / 2.>
mcg
6lso contains trace
amounts of other
minerals.
Vitamin C / +.5
mg
Vitamin 7*
.thiamine0 /
+.+2 mg
Vitamin 72
.riboflavin0 /
+.+34 mg
Niacin / *.25=
mg
)antothenic
6cid / +.*=2
mg
Vitamin 7= /
+.+21 mg
%olate / *= mcg
Vitamin 6 / 2 ,U
Vitamin : /
+.*= mg
Vitamin ? / *.4
mcg
Contains some
other vitamins
in small
amounts.
Fuinoa
*++ grams of
cooed
8uinoa
contain 3.3
grams
protein, *2+
calories and
2.1 grams
dietary fiber.
)otassium / *>2
mg
)hosphorus / *52
mg
Calcium / *> mg
#agnesium / =3
mg
,ron / *.3D mg
'odium / > mg
#anganese /
+.=4* mg
Oinc / *.+D mg
Copper / +.*D2 mg
'elenium / 2.1
mcg
Vitamin 7*
.thiamine0 /
+.*+> mg
Vitamin 72
.riboflavin0 /
+.** mg
Niacin / +.3*2
mg
Vitamin 7= /
+.*24 mg
%olate / 32 mcg
Vitamin 6 / 5 ,U
Vitamin : /
+.=4 mg
6lso contains trace
amounts of other
minerals.
Contains some
other vitamins
in small
amounts.
@ice / 7ro!n
*++ grams of
cooed bro!n
rice contain
2.42 grams of
protein, **2
calories and
*.1 grams of
dietary fiber.
)otassium / >D mg
)hosphorus / >>
mg
Calcium / *+ mg
#agnesium / 33
mg
,ron / +.54 mg
'odium / * mg
#anganese /
*.+D> mg
Oinc / +.=2 mg
Copper / +.+1* mg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.*+2 mg
Vitamin 72
.riboflavin0 /
+.+*2 mg
Niacin / *.44
mg
)antothenic
6cid / +.4D2
mg
Vitamin 7= /
+.*3D mg
%olate / 3 mcg
Contains some
other vitamins
in small
amounts.
@ice / 9ild
*++ grams of
cooed !ild
rice contain
4.DD grams of
protein, *+*
calories and
*.1 grams of
dietary fiber
)otassium / *+*
mg
)hosphorus / 12
mg
Calcium / 4 mg
#agnesium / 42
mg
,ron / +.= mg
'odium / 4 mg
#anganese /
+.212 mg
Oinc / *.43 mg
Copper / +.*2* mg
'elenium / +.1
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.+52 mg
Vitamin 72
.riboflavin0 /
+.+1> mg
Niacin / *.21>
mg
)antothenic
6cid / +.*53
mg
Vitamin 7= /
+.*45 mg
%olate / 2= mcg
Vitamin 6 / 4 ,U
Vitamin : /
+.23 mg
Vitamin ? / +.5
mcg
Contains some
other vitamins
in small
amounts.
@ye
*++ grams of
rye contain
*+.43 grams
protein, 441
calories and
*3.= grams
dietary fiber.
)otassium / 5*+
mg
)hosphorus / 442
mg
Calcium / 23 mg
#agnesium / **+
mg
,ron / 2.=4 mg
'odium / 2 mg
#anganese /
2.5>> mg
Oinc / 2.=5 mg
Copper / +.4=> mg
'elenium / *4.D
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.4*= mg
Vitamin 72
.riboflavin0 /
+.25* mg
Niacin / 3.2>
mg
)antothenic
6cid / *.35=
mg
Vitamin 7= /
+.2D3 mg
%olate / 41 mcg
Vitamin 6 / **
,U
Vitamin : /
+.15 mg
Vitamin ? / 5.D
mcg
Contains some
other vitamins
in small
amounts.
'esame 'eeds
Ene
tablespoon of
dried sesame
seeds .no
salt0 contains
*.= grams of
protein, 52
calories and
*.* grams of
dietary fiber.
)otassium / 32 mg
)hosphorus / 5>
mg
Calcium / 11 mg
#agnesium / 42
mg
,ron / *.4* mg
'odium / * mg
#anganese /
+.22* mg
Oinc / +.> mg
Copper / +.4=> mg
'elenium / 4.*
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.+>* mg
Vitamin 72
.riboflavin0 /
+.+22 mg
Niacin / +.3+=
mg
)antothenic
6cid / +.++5
mg
Vitamin 7= /
+.+>* mg
%olate / D mcg
Vitamin 6 / * ,U
Vitamin : /
+.+2 mg
Contains some
other vitamins
in small
amounts.
'pelt
*++ grams of
cooed, spelt
)otassium / *34
mg
Vitamin 7*
.thiamine0 /
contain 5.5
grams
protein, *2>
calories and
4.D grams
dietary fiber.
)hosphorus / *5+
mg
Calcium / *+ mg
#agnesium / 3D
mg
,ron / *.=> mg
'odium / 5 mg
#anganese /
*.+D* mg
Oinc / *.25 mg
Copper / +.2*5 mg
'elenium / 3 mcg
6lso contains trace
amounts of other
minerals.
+.*+4 mg
Vitamin 72
.riboflavin0 /
+.+4 mg
Niacin / 2.5>
mg
Vitamin 7= /
+.+1 mg
%olate / *4 mcg
Vitamin 6 / 3 ,U
Vitamin : /
+.2= mg
Contains some
other vitamins
in small
amounts.
'unflo!er 'eeds
Ene ounce of
sunflo!er
seed ernels,
dry/roasted
!ithout salt
contains 5.31
grams of
protein, *=5
calories and
4.* grams of
dietary fiber.
)otassium / 23*
mg
)hosphorus / 42>
mg
Calcium / 2+ mg
#agnesium / 4>
mg
,ron / *.+1 mg
'odium / * mg
#anganese /
+.5D1 mg
Oinc / *.5 mg
Copper / +.5*D mg
'elenium / 22.5
mcg
6lso contains trace
amounts of other
minerals.
Vitamin C / +.3
mg
Vitamin 7*
.thiamine0 /
+.+4 mg
Vitamin 72
.riboflavin0 /
+.+> mg
Niacin / *.DD=
mg
)antothenic
6cid / *.DD=
mg
Vitamin 7= /
+.221 mg
%olate / => mcg
Vitamin 6 / 4 ,U
Vitamin : / >.3
mg
Vitamin ? / +.1
mcg
Contains some
other vitamins
in small
amounts.
9alnuts
* ounce .*3
halves0
:nglish
!alnuts
)otassium / *25
mg
)hosphorus / D1
mg
Vitamin C / +.3
mg
Vitamin 7*
.thiamine0 /
contains 3.42
mg protein,
*15 calories
and *.D mg
fiber.
Calcium / 21 mg
#agnesium / 35
mg
,ron / +.12 mg
'odium / * mg
#anganese /
+.D=1 mg
Oinc / +.11 mg
Copper / +.35 mg
'elenium / *.3
mcg
6lso contains trace
amounts of other
minerals.
+.+D> mg
Vitamin 72
.riboflavin0 /
+.+34 mg
Niacin / +.4*D
mg
)antothenic
6cid / +.*=2
mg
Vitamin 7= /
+.*52 mg
%olate / 21 mcg
Vitamin 6 / = ,U
Vitamin : / +.2
mg
Vitamin ? / +.1
mcg
Contains some
other vitamins
in small
amounts.
9heat / Durum
*++ grams of
durum !heat
contain *4.=1
grams protein
and 44D
calories.
)otassium / 34*
mg
)hosphorus / 5+1
mg
Calcium / 43 mg
#agnesium / *33
mg
,ron / 4.52 mg
'odium / 2 mg
#anganese /
4.+*2 mg
Oinc / 3.*= mg
Copper / +.554 mg
'elenium / 1D.3
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.3*D mg
Vitamin 72
.riboflavin0 /
+.*2* mg
Niacin / =.>41
mg
)antothenic
6cid / +.D45
mg
Vitamin 7= /
+.3*D mg
%olate / 34 mcg
Contains some
other vitamins
in small
amounts.
9heat / Card
@ed
*++ grams of
hard red
!heat contain
*5.3+ grams
protein, 42D
calories and
*2.2 grams of
)otassium / 43+
mg
)hosphorus / 442
mg
Calcium / 25 mg
#agnesium / *23
mg
Vitamin 7*
.thiamine0 /
+.5+3 mg
Vitamin 72
.riboflavin0 /
+.** mg
Niacin / 5.>*
dietary fiber. ,ron / 4.= mg
'odium / 2 mg
#anganese /
3.+55 mg
Oinc / 2.>1 mg
Copper / +.3* mg
'elenium / >+.>
mcg
6lso contains trace
amounts of other
minerals.
mg
)antothenic
6cid / +.D45
mg
Vitamin 7= /
+.44= mg
%olate / 34 mcg
Vitamin 6 / D ,U
Vitamin : /
*.+* mg
Vitamin ? / *.D
mcg
Contains some
other vitamins
in small
amounts.
9heat / Card
9hite
*++ grams of
hard !hite
!heat contain
**.4* grams
protein, 432
calories and
*2.2 grams
dietary fiber.
)otassium / 342
mg
)hosphorus / 455
mg
Calcium / 42 mg
#agnesium / D4
mg
,ron / 3.5= mg
'odium / 2 mg
#anganese /
4.12* mg
Oinc / 4.44 mg
Copper / +.4=4 mg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.41> mg
Vitamin 72
.riboflavin0 /
+.*+1 mg
Niacin / 3.41*
mg
)antothenic
6cid / +.D53
mg
Vitamin 7= /
+.4=1 mg
%olate / 41 mcg
Vitamin 6 / D ,U
Vitamin : /
*.+* mg
Vitamin ? / *.D
mcg
Contains some
other vitamins
in small
amounts.
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8uestionnaire
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Dr. Decuypere's Nutrient Charts

~~ (egumes Chart ~~
Use these charts to find the nutrient contents of your favorite fruits, nuts, proteins and vegetables.
Clic on the buttons belo! to visit each chart"
#inerals $ Vitamins $ %ruits $ Vegetables $ Nuts & 'eeds $ (egumes $ )roteins
#ote that only those nutrients which appear in significant "uantities are listed. $or more detailed
information, please visit the %nited States &epartment of 'griculture (%S&') $ood * #utrition
+enter.
#ut,Seed /rotein,$iber .inerals Vitamins
6dAui 7eans
*++ grams of
6dAui 7eans,
boiled !ithout
salt contain >.52
grams protein,
*21 calories and
>.4 grams dietary
fiber.
)otassium / 542 mg
)hosphorus / *=1 mg
Calcium / 21 mg
#agnesium / 52 mg
,ron / 2 mg
'odium / 1 mg
'elenium / *.2 mcg
Oinc / *.>> mg
#anganese / +.5>4 mg
Copper / +.2D1 mg
6lso contains a small amount of
other minerals.
Vitamin 7* .thiamine0 /
+.**5 mg
Vitamin 72 .riboflavin0 /
+.+=3 mg
Niacin / +.>*> mg
%olate / *2* mcg
)antothenic 6cid / +.34+ mg
Vitamin 7= / +.+D= mg
Vitamin 6 / = ,U
Contains some other
vitamins in small amounts.
7lac 7eans
*++ grams of
7lac 7eans,
boiled !ithout
salt, contain 1.1=
grams protein,
*42 calories and
)otassium / 455 mg
)hosphorus / *3+ mg
Calcium / 2> mg
#agnesium / >+ mg
,ron / 2.* mg
'odium / * mg
Vitamin 7* .thiamine0 /
+.233 mg
Vitamin 72 .riboflavin0 /
+.+5D mg
Niacin / +.5+5 mg
)antothenic 6cid / +.232 mg
1.> grams of
dietary fiber.
#anganese / +.333 mg
Oinc / *.*2 mg
Copper / +.2+D mg
'elenium / *.2 mcg
6lso contains trace amounts of
other minerals.
Vitamin 7= / +.+=D mg
%olate / *3D mcg
Vitamin 6 / = ,U
Contains some other
vitamins in small amounts.
7lac :ye or Co!
)eas
*++ grams of
cooed, 7lac
:ye )eas
contain >.>4
grams protein,
**= calories and
=.5 grams dietary
fiber.
)otassium / 2>1 mg
)hosphorus / *5= mg
Calcium / 23 mg
#agnesium / 54 mg
,ron / 2.5* mg
'odium / 3 mg
#anganese / +.3>5 mg
Oinc / *.2D mg
Copper / +.2=1 mg
'elenium / 2.5 mcg
6lso contains trace amounts of
other minerals.
Vitamin 7* .thiamine0 /
+.2+2 mg
Vitamin 72 .riboflavin0 /
+.+55 mg
Niacin / +.3D5 mg
)antothenic 6cid / +.3** mg
Vitamin 7= / +.* mg
%olate / 2+1 mcg
Vitamin 6 / *5 ,U
Vitamin : / +.21 mg
Vitamin ? / *.> mcg
Contains some other
vitamins in small amounts.
7road or %ava
7eans
*++ grams of
7road 7eans
contain >.=
grams of protein,
**+ calories and
5.3 grams of
dietary fiber.
)otassium / 2=1 mg
)hosphorus / *25 mg
Calcium / 4= mg
#agnesium / 34 mg
,ron / *.5 mg
'odium / 5 mg
#anganese / +.32* mg
Oinc / *.+* mg
Copper / +.25D mg
'elenium / 2.= mcg
6lso contains trace amounts of
other minerals.
Vitamin C / +.4 mg
Vitamin 7* .thiamine0 /
+.+D> mg
Vitamin 72 .riboflavin0 /
+.+1D mg
Niacin / +.>** mg
)antothenic 6cid / +.*5> mg
Vitamin 7= / +.+>2 mg
%olate / *+3 mcg
Vitamin 6 / *5 ,U
Vitamin : / +.+2 mg
Vitamin ? / 2.D mcg
Contains some other
vitamins in small amounts.
:damame
*++ grams of
froAen,
unprepared
:damame
contain *+.25
grams protein,
**+ calories and
3.1 grams dietary
fiber.
)otassium / 312 mg
)hosphorus / *=* mg
Calcium / =+ mg
#agnesium / =* mg
,ron / 2.** mg
'odium / = mg
#anganese / *.+* mg
Oinc / *.42 mg
Copper / +.423 mg
6lso contains trace amounts of
other minerals.
Vitamin C / D.> mg
Vitamin 7* .thiamine0 / +.*5
mg
Vitamin 72 .riboflavin0 /
+.2=5 mg
Niacin / +.D25 mg
)antothenic 6cid / +.545 mg
Vitamin 7= / +.*45 mg
%olate / 4+4 mcg
Vitamin : / +.>2 mg
Vitamin ? / 4*.3 mcg
Contains some other
vitamins in small amounts.
Chic
)eas-<arbanAo
7eans
*++ grams of
<arbanAo
7eans, boiled
!ithout salt
contain 1.1=
grams protein,
*=3 calories and
>.= grams of
fiber.
)otassium / 2D* mg
)hosphorus / *=1 mg
Calcium / 3D mg
#agnesium / 31 mg
,ron / 2.1D mg
'odium / > mg
#anganese / *.+4 mg
Oinc / *.54 mg
Copper / +.452 mg
'elenium / 4.> mcg
6lso contains trace amounts of
other minerals.
Vitamin C / *.4 mg
Vitamin 7* .thiamine0 /
+.**= mg
Vitamin 72 .riboflavin0 /
+.+=4 mg
Niacin / +.52= mg
)antothenic 6cid / +.21= mg
Vitamin 7= / +.*4D mg
%olate / *>2 mcg
Vitamin 6 / 2> ,U
Vitamin : / +.45 mg
Vitamin ? / 3 mcg
Contains some other
vitamins in small amounts.
?idney or @ed
7eans
*++ grams of
?idney 7eans,
boiled !ithout
salt, contain 1.=>
grams of protein,
*2> calories and
>.4 grams dietary
fiber.
)otassium / 3+4 mg
)hosphorus / *32 mg
Calcium / 21 mg
#agnesium / 35 mg
,ron / 2.D3 mg
'odium / 2 mg
#anganese / +.3>> mg
Oinc / *.+> mg
Copper / +.232 mg
'elenium / *.2 mcg
6lso contains trace amounts of
other minerals.
Vitamin C / *.2 mg
Vitamin 7* .thiamine0 /
+.2*= mg
Vitamin 72 .riboflavin0 /
+.+51 mg
Niacin / +.5>1 mg
)antothenic 6cid / +.22 mg
Vitamin 7= / +.*2 mg
%olate / *4+ mcg
Vitamin : / +.+4 mg
Vitamin ? / 1.3 mcg
Contains some other
vitamins in small amounts.
(ima 7eans
*++ grams of
(ima 7eans,
boiled !ithout
salt contain >.1+
grams of protein,
**5 calories and
>.+ grams of
dietary fiber.
)otassium / 5+1 mg
)hosphorus / *** mg
Calcium / *> mg
#agnesium / 34 mg
,ron / 2.4D mg
'odium / 2 mg
#anganese / +.5*= mg
Oinc / +.D5 mg
Copper / +.245 mg
'elenium / 3.5 mcg
6lso contains trace amounts of
other minerals.
Vitamin 7* .thiamine0 /
+.*=* mg
Vitamin 72 .riboflavin0 /
+.+55 mg
Niacin / +.32* mg
)antothenic 6cid / +.322 mg
Vitamin 7= / +.*=* mg
%olate / 14 mcg
Vitamin : / +.*1 mg
Vitamin ? / 2 mcg
Contains some other
vitamins in small amounts.
#ung 7eans
*++ grams of
#ung 7eans,
boiled !ithout
salt, have >.+2
grams of protein,
*+5 calories and
>.= grams of
dietary fiber.
)otassium / 2== mg
)hosphorus / DD mg
Calcium / 2> mg
#agnesium / 31 mg
,ron / *.3 mg
'odium / 2 mg
#anganese / +.2D1 mg
Oinc / +.13 mg
Copper / +.*5= mg
'elenium / 2.5 mcg
6lso contains trace amounts of
other minerals.
Vitamin 7* .thiamine0 /
+.*=3 mg
Vitamin 72 .riboflavin0 /
+.+=* mg
Niacin / +.5>> mg
)antothenic 6cid / +.3* mg
Vitamin 7= / +.+=> mg
%olate / *5D mcg
Vitamin 6 / 23 ,U
Vitamin : / +.*5 mg
Vitamin ? / 2.> mcg
Contains some other
vitamins in small amounts.
Navy 7eans
*++ grams Navy
7eans, boiled
!ithout salt
contain 1.24
grams proteins,
*3+ calories and
*+.5 grams of
dietary fiber.
)otassium / 41D mg
)hosphorus / *33 mg
Calcium / =D mg
#agnesium / 54 mg
,ron / 2.4= mg
#anganese / +.52> mg
Oinc / *.+4 mg
Copper / +.2* mg
'elenium / 2.D mcg
6lso contains trace amounts of
other minerals.
Vitamin C / +.D mg
Vitamin 7* .thiamine0 /
+.24> mg
Vitamin 72 .riboflavin0 /
+.+== mg
Niacin / +.=3D mg
)antothenic 6cid / +.2== mg
Vitamin 7= / +.*41 mg
%olate / *3+ mcg
Vitamin : / +.+* mg
Vitamin ? / +.= mcg
Contains some other
vitamins in small amounts.
)igeon )eas
*++ grams of
)igeon )eas
boiled !ithout
salt contain =.>=
grams proteins,
*2* calories and
=.> grams of
dietary fiber.
)otassium /413 mg
)hosphorus / **D mg
Calcium / 34 mg
#agnesium / 3= mg
,ron / *.** mg
'odium / 5 mg
#anganese / +.5+* mg
Oinc / +.D mg
Copper / +.2=D mg
'elenium / 2.D mcg
6lso contains trace amounts of
other minerals.
Vitamin 7* .thiamine0 /
+.*3= mg
Vitamin 72 .riboflavin0 /
+.+5D mg
Niacin / +.>1* mg
)antothenic 6cid / +.4*D mg
Vitamin 7= / +.+5 mg
%olate / *** mcg
Vitamin 6 / 4 ,U
Contains some other
vitamins in small amounts.
)into 7eans
*++ grams of
)into 7eans,
boiled !ithout
salt, contain D.+*
grams of protein,
*34 calories and
D grams fiber.
)otassium / 34= mg
)hosphorus / *3> mg
Calcium / 3= mg
#agnesium / 5+ mg
,ron / 2.+D mg
'odium / * mg
#anganese / +.354 mg
Oinc / +.D1 mg
Vitamin C / +.1 mg
Vitamin 7* .thiamine0 /
+.*D4 mg
Vitamin 72 .riboflavin0 /
+.+=2 mg
Niacin / +.4*1 mg
)antothenic 6cid / +.2* mg
Vitamin 7= / +.22D mg
Copper / +.2*D mg
'elenium / =.2 mcg
6lso contains trace amounts of
other minerals.
%olate / *>2 mcg
Vitamin : / +.D3 mg
Vitamin ? / 4.5 mcg
Contains some other
vitamins in small amounts.
'oy 7eans
*++ grams of
'oy 7eans,
roasted !ithout
salt contain
45.22 grams of
protein, 3>*
calories and *>.>
grams dietary
fiber.
)otassium / *3>+ mg
)hosphorus / 4=4 mg
Calcium / *41 mg
#agnesium / *35 mg
,ron / 4.D mg
'odium / 3 mg
#anganese / 2.*51 mg
Oinc / 4.*3 mg
Copper / +.121 mg
'elenium / *D.* mcg
6lso contains trace amounts of
other minerals.
Vitamin C / 2.2 mg
Vitamin 7* .thiamine0 / +.*
mg
Vitamin 72 .riboflavin0 /
+.*35 mg
Niacin / *.3* mg
)antothenic 6cid / +.354 mg
Vitamin 7= / +.2+1 mg
%olate / 2** mcg
Contains some other
vitamins in small amounts.
'plit )eas
*++ grams of
'plit )eas,
boiled, !ithout
salt contain 1.43
grams protein,
**1 calories and
1.4 grams dietary
fiber.
)otassium / 4=2 mg
)hosphorus / DD mg
Calcium / *3 mg
#agnesium / 4= mg
,ron / *.2D mg
'odium / 2 mg
#anganese / +.4D= mg
Oinc / * mg
Copper / +.*1* mg
'elenium / +.= mcg
6lso contains trace amounts of
other minerals.
Vitamin C / +.3 mg
Vitamin 7* .thiamine0 / +.*D
mg
Vitamin 72 .riboflavin0 /
+.+5= mg
Niacin / +.1D mg
)antothenic 6cid / +.5D5 mg
Vitamin 7= / +.+31 mg
%olate / =5 mcg
Vitamin 6 / > ,U
Vitamin : / +.+4 mg
Vitamin ? / 5 mcg
Contains some other
vitamins in small amounts.
9hite 7eans
*++ grams 9hite
7eans, boiled
!ithout salt,
contain 1.D>
grams protein,
*32 calories and
*+.3 grams
dietary fiber.
)otassium / 3=4 mg
)hosphorus / *=D mg
Calcium / >4 mg
#agnesium / =1 mg
,ron / 2.13 mg
#anganese / +.5* mg
Oinc / *.+D mg
Copper / +.*3D mg
'elenium / *.4 mcg
6lso contains trace amounts of
other minerals.
Vitamin 7* .thiamine0 /
+.24= mg
Vitamin 72 .riboflavin0 /
+.+5D mg
Niacin / +.2>2 mg
)antothenic 6cid / +.25* mg
Vitamin 7= / +.*2> mg
%olate / *4> mcg
Contains some other
vitamins in small amounts.
9inged 7eans
*++ grams )otassium / 21+ mg Vitamin 7* .thiamine0 /
9inged 7eans,
boiled !ithout
salt, contain
*+.=2 grams of
protein and *3>
calories.
)hosphorus / *54 mg
Calcium / *32 mg
#agnesium / 53 mg
,ron / 3.44 mg
'odium / *4 mg
#anganese / *.*DD mg
Oinc / *.33 mg
Copper / +.>>4 mg
'elenium / 2.D mcg
6lso contains trace amounts of
other minerals.
+.2D5 mg
Vitamin 72 .riboflavin0 /
+.*2D mg
Niacin / +.14 mg
)antothenic 6cid / +.*5= mg
Vitamin 7= / +.+3> mg
%olate / *+ mcg
Contains some other
vitamins in small amounts.
email ne!sletter L lins L !ebmaster L privacy policy L site map L contact L
8uestionnaire
'ee our terms of use,disclaimer for use of this !ebsite.
Copyright M 2++2/2+*3 Dr. H. D. Decuypere. 6ll rights reserved.
Dr. Decuypere's Nutrient Charts

~~ #eats & )roteins Chart ~~

Use these charts to find the nutrient contents of your favorite fruits, nuts,
proteins and vegetables.
Clic on the buttons belo! to visit each chart"
#inerals $ Vitamins $ %ruits $ Vegetables $ Nuts & 'eeds $ (egumes $
)roteins
#ote that only those nutrients which appear in significant
"uantities are listed. $or more detailed information, please visit the
%nited States &epartment of 'griculture (%S&') $ood * #utrition
+enter.
1ome
#2W /rintable
#utrient charts
1ealth products
1ealth problems *
alternative health care
1ealth research
* publications
$ree email
newsletter
#utrient charts
#utri-spec
Testimonials
.eat,/rotein /rotein,$iber .inerals Vitamins
7eef
'iB ounces of
lean, chuc
beef, braised
contains 3D.2
grams of
protein, 5+5
calories and
42.5D grams
of fat.
)otassium / 4D4
mg
)hosphorus / 2D=
mg
Calcium / 2> mg
#agnesium / 42
mg
,ron / 3.** mg
'odium / 1+ mg
Oinc / **.42 mg
#anganese /
+.+*> mg
Copper / +.*=1 mg
'elenium / 35.D
mcg
6lso contains a
small amount of
other minerals.
Vitamin 7*
.thiamine0 / +.*
mg
Vitamin 72
.riboflavin0 /
+.2D* mg
Niacin / =.D>D
mg
)antothenic
6cid / +.D>*
mg
Vitamin 7= /
+.+31* mg
%olate / *5 mcg
Vitamin 7*2 /
4.=2 mcg
Vitamin : /
+.1> mg
Vitamin ? / 4.*
mcg
Vitamin D / *3
,U
Contains some
other vitamins
in small
amounts.
Cheddar Cheese
Ene cup of
shredded
cheddar
cheese
contains
21.*3 grams
of protein,
355 calories
and 4>.35
grams of fat.
)otassium / ***
mg
)hosphorus / 5>D
mg
Calcium / 1*5 mg
#agnesium / 42
mg
,ron / +.>> mg
'odium / >+2 mg
#anganese /
+.+** mg
Oinc / 4.5* mg
Copper / +.45 mg
'elenium / *5.>
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.+4* mg
Vitamin 72
.riboflavin0 /
+.323 mg
Niacin / +.+D
mg
)antothenic
6cid / +.3=>
mg
Vitamin 7= /
+.+13 mg
%olate / 2+ mcg
Vitamin 7*2 /
+.D3 mcg
Vitamin 6 /
**42 ,U
Vitamin : /
+.44 mg
&ecuypere report
3ecommended
reading
'bout the doctor
+ontact us
2mail this page
Vitamin ? / 4.2
mcg
Vitamin D / 2>
,U
Contains some
other vitamins
in small
amounts.
Cottage Cheese
%our ounces
of lo! fat 2Q
cottage
cheese
contains
*4.4> grams
protein, D>
calories and
2.>> grams of
fat.
)otassium / D5 mg
)hosphorus / *13
mg
Calcium / *+4 mg
#agnesium / 1 mg
,ron / +.*> mg
'odium / 4>4 mg
Oinc / +.3= mg
Copper / +.+43 mg
'elenium / **.2
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.+3= mg
Vitamin 72
.riboflavin0 /
+.223 mg
Niacin / +.*22
mg
)antothenic
6cid / +.21=
mg
Vitamin 7= /
+.+25 mg
%olate / ** mcg
Vitamin 7*2 /
+.5* mcg
Vitamin 6 / 13
,U
Vitamin : /
+.+5 mg
Contains some
other vitamins
in small
amounts.
Cream Cheese
;hree ounces
.* small
pacage0 of
cream cheese
contains 5.+3
grams of
protein, 2D*
calories and
2D.* grams of
fat.
)otassium / **>
mg
)hosphorus / D+
mg
Calcium / 14 mg
#agnesium / 1 mg
,ron / +.42 mg
'odium / 2>4 mg
#anganese /
+.++D mg
Oinc / +.34 mg
Copper / +.+*= mg
'elenium / 2 mcg
6lso contains trace
Vitamin 7*
.thiamine0 /
+.+*> mg
Vitamin 72
.riboflavin0 /
+.*+= mg
Niacin / +.*24
mg
)antothenic
6cid / +.313
mg
Vitamin 7= /
+.+4 mg
%olate / D mcg
Vitamin 7*2 /
+.2* mcg
amounts of other
minerals.
Vitamin 6 /
*+>5 ,U
Vitamin : /
+.55 mg
Vitamin ? / 2.D
mcg
Vitamin D / 2*
,U
Contains some
other vitamins
in small
amounts.
Chicen 7reast
*++ grams of
chicen
breast,
roasted !ith
sin contains
2D.1+ grams
of protein,
*D> calories
and >.>1
grams of fat.
)otassium / 235
mg
)hosphorus / 2*3
mg
Calcium / *3 mg
#agnesium/ 2>
mg
,ron / *.+> mg
'odium / >* mg
#anganese /
+.+*1 mg
Oinc / *.+2 mg
Copper / +.+5 mg
'elenium / 23.>
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.+== mg
Vitamin 72
.riboflavin0 /
+.**D mg
Niacin / *2.>*
mg
)antothenic
6cid / +.D4=
mg
Vitamin 7= /
+.5= mg
%olate / 3 mcg
Vitamin 7*2 /
+.42 mcg
Vitamin 6 / D4
,U
Vitamin : /
+.2> mg
Vitamin ? / +.4
mcg
Vitamin D / 5
,U
Contains some
other vitamins
in small
amounts.
Chicen .dar
meat0
*++ grams of
dar meat,
roasted !ith
sin contains
25.D> grams
of protein,
254 calories
and *5.>1
grams of fat.
)otassium / 22+
mg
)hosphorus / *=1
mg
Calcium / *5 mg
#agnesium / 22
mg
,ron / *.4= mg
'odium / 1> mg
Vitamin 7*
.thiamine0 /
+.+== mg
Vitamin 72
.riboflavin0 /
+.2* mg
Niacin / =.45D
mg
)antothenic
#anganese /
+.+2* mg
Oinc / 2.3D mg
Copper / +.+>> mg
'elenium / 2+.2
mcg
6lso contains trace
amounts of other
minerals.
6cid / *.** mg
Vitamin 7= /
+.4* mg
%olate / > mcg
Vitamin 7*2 /
+.2D mcg
Vitamin 6 / 2+*
,U
Contains some
other vitamins
in small
amounts.
Co!s #il
Ene cup of
!hole
mil.!ithout
added Vit 6 &
D0 contains
>.=D grams of
protein and
*3D calories.
)otassium / 422
mg
)hosphorus / 2+5
mg
Calcium / 2>= mg
#agnesium / 23
mg
,ron / +.+> mg
'odium / *+5 mg
#anganese / +.+*
mg
Oinc / +.D mg
Copper / +.+=* mg
'elenium / D mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.**2 mg
Vitamin 72
.riboflavin0 /
+.+3*2 mg
Niacin / +.2*>
mg
)antothenic
6cid / +.D* mg
Vitamin 7= /
+.+11 mg
%olate / *2 mcg
Vitamin 7*2 /
*.* mcg
Vitamin 6 / 4D5
,U
Vitamin : /
+.*> mg
Vitamin ? / +.>
mcg
Vitamin D / 5
,U
Contains some
other vitamins
in small
amounts.
Cream / Calf and
Calf
Ene fluid
ounce of half
and half
.e8ual to 2
individual
container
servings0
contains +.1D
grams of
)otassium / 4D mg
)hosphorus / 2D
mg
Calcium / 42 mg
#agnesium / 4 mg
,ron / +.+2 mg
'odium / *2 mg
Vitamin C / +.4
mg
Vitamin 7*
.thiamine0 /
+.+** mg
Vitamin 72
.riboflavin0 /
+.+35 mg
Niacin / +.+23
protein, 4D
calories and
4.3> grams of
fat.
Oinc / +.*5 mg
Copper / +.++4 mg
'elenium / +.5
mcg
6lso contains trace
amounts of other
minerals.
mg
)antothenic
6cid / +.+1>
mg
Vitamin 7= /
+.+*2 mg
%olate / * mcg
Vitamin 7*2 /
+.* mcg
Vitamin 6 / *+>
,U
Vitamin : / +.*
mg
Vitamin ? / +.3
mcg
Vitamin D / 2
,U
Contains some
other vitamins
in small
amounts.
Cream / Ceavy
9hipping Cream
Ene fluid
ounce of
heavy
!hipping
cream !ith no
sugar added
contains +.=*
grams of
protein, *+4
calories and
**.+4 grams
of fat.
)otassium / 22 mg
)hosphorus / *1
mg
Calcium / *D mg
#agnesium / 2 mg
,ron / +.+* mg
'odium / ** mg
Oinc / +.+> mg
Copper / +.++2 mg
'elenium / +.*
mcg
6lso contains trace
amounts of other
minerals.
Vitamin C / +.2
mg
Vitamin 7*
.thiamine0 /
+.++> mg
Vitamin 72
.riboflavin0 /
+.+44 mg
Niacin / +..*2
mg
)antothenic
6cid / +.+>=
mg
Vitamin 7= /
+.++1 mg
%olate / * mcg
Vitamin 7*2 /
+.+5 mcg
Vitamin 6 / 341
,U
Vitamin : /
+.42 mg
Vitamin ? / *
mcg
Vitamin D / 1
,U
Contains some
other vitamins
in small
amounts.
:ggs
;!o eggs
scrambled,
!ith no salt
added contain
*4.54 grams
of protein,
2+3 calories
and *3.D
grams of fat.
)otassium / *=1
mg
)hosphorus / 2+>
mg
Calcium / 1> mg
#agnesium / *5
mg
,ron / *.3= mg
'odium / 432 mg
#anganese /
+.+2> mg
Oinc / *.22 mg
Copper / +.+*> mg
'elenium / 2>.3
mcg
6lso contains trace
amounts of other
minerals.
Vitamin C / +.2
mg
Vitamin 7*
.thiamine0 /
+.+=4 mg
Vitamin 72
.riboflavin0 /
+.544 mg
Niacin / +.+D=
mg
)antothenic
6cid / *.22D
mg
Vitamin 7= /
+.*33 mg
%olate / 4> mcg
Vitamin 7*2 /
+.D3 mcg
Vitamin 6 / =32
,U
Vitamin : /
*.44 mg
Vitamin ? / 3.D
mcg
Vitamin D / 5D
,U
Contains some
other vitamins
in small
amounts.
%ish / 6nchovies
Ene ounce of
boneless
anchovies,
canned in oil
and drained
contains 1.*D
grams of
protein, =+
calories and
2.>5 grams of
fat.
)otassium / *53
mg
)hosphorus / >*
mg
Calcium / == mg
#agnesium / 2+
mg
,ron / *.4* mg
'odium / *+3+ mg
#anganese /
+.+21 mg
Oinc / +.=D mg
Copper / +.+D= mg
'elenium / *D.4
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.+22 mg
Vitamin 72
.riboflavin0 /
+.*+4 mg
Niacin / 5.=34
mg
)antothenic
6cid / +.251
mg
Vitamin 7= /
+.+51 mg
%olate / 3 mcg
Vitamin 7*2 /
+.25 mcg
Vitamin 6 / **
,U
Vitamin : /
+.D3 mg
Vitamin ? / 4.3
mcg
Vitamin D / 2+
,U
Contains some
other vitamins
in small
amounts.
%ish / Catfish
*++ grams of
catfish,
cooed !ith
dry heat
contains
*1.>2 grams
of protein,
*52 calories
and 1.+2
grams of fat.
)otassium / 42*
mg
)hosphorus / 235
mg
Calcium / D mg
#agnesium / 2=
mg
,ron / +.12 mg
'odium / 1+ mg
#anganese / +.+2
mg
Oinc / *.+5 mg
Copper / +.*22 mg
'elenium / *3.5
mcg
6lso contains trace
amounts of other
minerals.
Vitamin C / +.1
mg
Vitamin 7*
.thiamine0 /
+.32 mg
Vitamin 72
.riboflavin0 /
+.+>4 mg
Niacin / 2.5*4
mg
)antothenic
6cid / +.=*>
mg
Vitamin 7= /
+.*=4 mg
%olate / > mcg
Vitamin 7*2 /
2.1 mcg
Vitamin 6 / 5+
,U
Contains some
other vitamins
in small
amounts.
%ish / Caviar
Ene ounce of
caviar, blac
or red
contains =.D>
grams of
protein, >*
calories and
5.+> grams of
fat.
)otassium / 5* mg
)hosphorus / *+*
mg
Calcium / >1 mg
#agnesium / 15
mg
,ron / 4.4> mg
'odium / 325 mg
#anganese /
+.+*3 mg
Oinc / +.2> mg
Copper / +.+4* mg
'elenium / *1.=
mcg
6lso contains trace
Vitamin 7*
.thiamine0 /
+.+53 mg
Vitamin 72
.riboflavin0 /
+.*>= mg
Niacin / +.+43
mg
)antothenic
6cid / +.DD2
mg
Vitamin 7= /
+.+D* mg
%olate / *3 mcg
Vitamin 7*2 /
5.=> mcg
amounts of other
minerals.
Vitamin 6 / 25>
,U
Vitamin : /
+.53 mg
Vitamin ? / +.2
mcg
Vitamin D / 44
,U
Contains some
other vitamins
in small
amounts.
%ish / Cod
*++ grams of
cod cooed
!ith dry heat
contains
22.14 grams
of protein,
*+5 calories
and +.1=
grams of fat.
)otassium / 233
mg
)hosphorus / *41
mg
Calcium / *3 mg
#agnesium / 32
mg
,ron / +.3D mg
'odium / >1 mg
#anganese / +.+2
mg
Oinc / +.51 mg
Copper / +.+4= mg
'elenium / 4>.=
mcg
6lso contains trace
amounts of other
minerals.
Vitamin C / *
mg
Vitamin 7*
.thiamine0 /
+.+11 mg
Vitamin 72
.riboflavin0 /
+.+>D mg
Niacin / 2.5*4
mg
)antothenic
6cid / +.*1 mg
Vitamin 7= /
+.214 mg
%olate / 1 mcg
Vitamin 7*2 /
*.+5 mcg
Vitamin 6 / 3>
,U
Vitamin : /
+.1* mg
Vitamin ? / +.*
mcg
Vitamin D / 3=
,U
Contains some
other vitamins
in small
amounts.
%ish / Cerring
*++ grams of
herring
cooed !ith
dry heat,
contains
24.+4 grams
of protein,
2+4 calories
)otassium / 3*D
mg
)hosphorus / 4+4
mg
Calcium / >3 mg
#agnesium / 3*
mg
,ron / *.3* mg
Vitamin C / +.>
mg
Vitamin 7*
.thiamine0 /
+.**2 mg
Vitamin 72
.riboflavin0 /
+.22D mg
and **.5D
grams of fat.
'odium / **5 mg
#anganese / +.+3
mg
Oinc / *.2> mg
Copper / +.**1 mg
'elenium / 3=.1
mcg
6lso contains trace
amounts of other
minerals.
Niacin / 3.*23
mg
)antothenic
6cid / +.>3 mg
Vitamin 7= /
+.431 mg
%olate / *2 mcg
Vitamin 7*2 /
*4.*3 mcg
Vitamin 6 / *2+
,U
Vitamin : /
*.4> mg
Vitamin ? / +.*
mcg
Vitamin D / 2*3
,U
Contains some
other vitamins
in small
amounts.
%ish / )erch
*++ grams of
perch cooed
!ith dry heat,
contains
23.1= grams
of protein, **>
calories and
*.*1 grams of
fat.
)otassium / 433
mg
)hosphorus / 25>
mg
Calcium / *+2 mg
#agnesium / 41
mg
,ron / *.*= mg
'odium / >D mg
#anganese / +.D
mg
Oinc / *.34 mg
Copper / +.*D2 mg
'elenium / *=.*
mcg
6lso contains trace
amounts of other
minerals.
Vitamin C / *.>
mg
Vitamin 7*
.thiamine0 /
+.+1 mg
Vitamin 72
.riboflavin0 /
+.*2 mg
Niacin / *.D mg
)antothenic
6cid / +.1> mg
Vitamin 7= /
+.*3 mg
%olate / = mcg
Vitamin 7*2 /
2.2 mcg
Vitamin 6 / 42
,U
Contains some
other vitamins
in small
amounts.
%ish / )olloc
*++ grams of
6tlantic
polloc
cooed !ith
)otassium / 35=
mg
)hosphorus / 214
mg
Vitamin 7*
.thiamine0 /
+.+53 mg
Vitamin 72
dry heat,
contains
23.D2 grams
of protein, **1
calories and
*.2= grams of
fat.
Calcium / >> mg
#agnesium / 1=
mg
,ron / +.5D mg
'odium / **+ mg
#anganese /
+.+*D mg
Oinc / +.= mg
Copper / +.+=3 mg
'elenium / 3=.1
mcg
6lso contains trace
amounts of other
minerals.
.riboflavin0 /
+.225 mg
Niacin / 4.D14
mg
)antothenic
6cid / +.3*4
mg
Vitamin 7= /
+.44* mg
%olate / 4 mcg
Vitamin 7*2 /
4.=1 mcg
Vitamin 6 / 3+
,U
Contains some
other vitamins
in small
amounts.
%ish / 'almon
*++ grams of
!ild, 6tlantic
salmon
cooed !ith
dry heat,
contains
25.33 grams
of protein,
*12 calories
and 1.*4
grams of fat.
)otassium / =21
mg
)hosphorus / 25=
mg
Calcium / *5 mg
#agnesium / 4>
mg
,ron / *.+4 mg
'odium / 5= mg
#anganese /
+.+2* mg
Oinc / +.12 mg
Copper / +.42* mg
'elenium / 3=.1
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.2>5 mg
Vitamin 72
.riboflavin0 /
+.31> mg
Niacin / *+.+>>
mg
)antothenic
6cid / *.D2 mg
Vitamin 7= /
+.D33 mg
%olate/ 2D mcg
Vitamin 7*2 /
4.+5 mcg
Vitamin 6 / 33
,U
Contains some
other vitamins
in small
amounts.
%ish / 'ardines
*++ grams of
6tlantic
sardines,
canned in oil,
drained solids
!ith bone,
contains
23.=2 grams
of protein,
2+1 calories
)otassium / 4D>
mg
)hosphorus / 3D+
mg
Calcium / 412 mg
#agnesium / 4D
mg
,ron / 2.D2 mg
'odium / 5+5 mg
#anganese /
Vitamin 7*
.thiamine0 /
+.+1 mg
Vitamin 72
.riboflavin0 /
+.22> mg
Niacin / 5.235
mg
)antothenic
6cid / +.=3 mg
and **.35
grams of fat.
+.*+1 mg
Oinc / *.4* mg
Copper / +.*1= mg
'elenium / 52.>
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7= /
+.*=> mg
%olate / *+ mcg
Vitamin 7*2 /
1.D3 mcg
Vitamin 6 / *+1
,U
Vitamin : /
2.+3 mg
Vitamin D / *D4
,U
Vitamin ? / 2.=
mcg
Contains some
other vitamins
in small
amounts.
%ish / ;una
*++ grams of
bluefin tuna,
cooed !ith
dry heat,
contains
2D.D* grams
of protein,
*13 calories
and =.21
grams of fat.
)otassium / 424
mg
)hosphorus / 42=
mg
Calcium / *+ mg
#agnesium / =3
mg
,ron / *.4* mg
'odium / 5+ mg
#anganese/ +.+2
mg
Oinc / +.>> mg
Copper / +.** mg
'elenium 3=.1
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.2>1 mg
Vitamin 72
.riboflavin0 /
+.4+= mg
Niacin / *+.53
mg
)antothenic
6cid / *.4> mg
Vitamin 7= /
+.525 mg
%olate / 2 mcg
Vitamin 7*2 /
*+.11 mcg
Vitamin 6 /
252+ ,U
Contains some
other vitamins
in small
amounts.
<oat #il
Ene cup of
goat mil
contains 1.=D
grams of
protein, *=1
calories and
*+.* grams of
fat.
)otassium / 3D1
mg
)hosphorus / 2>*
mg
Calcium / 42> mg
#agnesium / 43
mg
,ron / +.*2 mg
'odium / *22 mg
#anganese /
Vitamin C / 4.2
mg
Vitamin 7*
.thiamine0 /
+.**> mg
Vitamin 72
.riboflavin0 /
+.44> mg
Niacin / +.=>=
mg
+.+33 mg
Oinc / +.>4 mg
Copper / +.**2 mg
'elenium / 4.3
mcg
6lso contains trace
amounts of other
minerals.
)antothenic
6cid / +.>5=
mg
Vitamin 7= /
+.**2 mg
%olate / 2 mcg
Vitamin 7*2 /
+.*> mcg
Vitamin 6 / 314
,U
Vitamin : /
+.*> mg
Vitamin ? / +.>
mcg
Contains some
other vitamins
in small
amounts.
<oat Cheese
*++ grams of
semisoft goat
cheese,
contains
2*.51 grams
of protein,
4=3 calories
and 2D.13
grams of fat.
)otassium / *51
mg
)hosphorus / 4>5
mg
Calcium / 2D1 mg
#agnesium / 2D
mg
,ron / *.=2 mg
'odium / 5*5 mg
#anganese /
+.+D4 mg
Oinc / +.== mg
Copper / +.5=3 mg
'elenium / 4.1
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.+>2 mg
Vitamin 72
.riboflavin0 /
+.=>= mg
Niacin / *.*31
mg
)antothenic
6cid / +.*D mg
Vitamin 7= /
+.+= mg
%olate / 2 mcg
Vitamin 7*2 /
+.22 mcg
Vitamin 6 /
*3=3 ,U
Vitamin D / 22
,U
Vitamin : /
+.2= mg
Vitamin ? / 2.5
mcg
Contains some
other vitamins
in small
amounts.
(amb
*++ grams of
shoulder of
lamb,
roasted,
)otassium / 25*
mg
)hosphorus / *13
mg
Vitamin 7*
.thiamine0 /
+.+D mg
Vitamin 72
contains
22.5* grams
of protein,
2>= calories
and 22.5*
grams of fat.
Calcium / 2+ mg
#agnesium / 24
mg
,ron / *.D> mg
'odium / == mg
#anganese /
+.+22 mg
Oinc / 5.24 mg
Copper / +.*+1 mg
'elenium / 2=.2
mcg
6lso contains trace
amounts of other
minerals.
.riboflavin0 /
+.23 mg
Niacin / =.*5
mg
)antothenic
6cid / +.> mg
Vitamin 7= /
+.*4 mg
%olate / 2* mcg
Vitamin 7*2 /
2.=3 mcg
Vitamin : /
+.*3 mg
Vitamin ? / 3.=
mcg
Vitamin D / 2
,U
Contains some
other vitamins
in small
amounts.
)or
*++ grams of
lean roast
por, center
loin, contains
2>.55 grams
of protein,
*DD calories
and D.+*
grams of fat.
)otassium / 4=2
mg
)hosphorus / 2*D
mg
Calcium / 25 mg
#agnesium / 22
mg
,ron / *.+3 mg
'odium / == mg
#anganese /
+.+*= mg
Oinc / 2.+D mg
Copper / +.+> mg
'elenium / 34.2
mcg
6lso contains trace
amounts of other
minerals.
Vitamin C / *
mg
Vitamin 7*
.thiamine0 /
+.D*2 mg
Vitamin 72
.riboflavin0 /
+.2== mg
Niacin / 5.353
mg
)antothenic
6cid / +.=D3
mg
Vitamin 7= /
+.4>* mg
%olate / 3 mcg
Vitamin 7*2 /
+.51 mcg
Vitamin 6 / > ,U
Contains some
other vitamins
in small
amounts.
'oybeans /
@oasted
*++ grams of
roasted
soybeans,
)otassium / *3>+
mg
)hosphorus / 4=4
Vitamin C / 2.2
mg
Vitamin 7*
!ith no salt,
contains
45.22 grams
of protein,
3>* calories,
25.3 grams of
fat and *>.>
grams of
fiber.
mg
Calcium / *41 mg
#agnesium / *35
mg
,ron / 4.D mg
'odium / 3 mg
#anganese /
2.*51 mg
Oinc / 4.*3 mg
Copper / +.121 mg
'elenium / *D.*
mcg
6lso contains trace
amounts of other
minerals.
.thiamine0 / +.*
mg
Vitamin 72
.riboflavin0 /
+.*35 mg
Niacin / *.3*
mg
)antothenic
6cid / +.354
mg
Vitamin 7= /
+.2+1 mg
%olate / 2**
mcg
Contains some
other vitamins
in small
amounts.
'oy #il
Ene cup of
original,
unfortified,
soy mil
contains >.D5
grams of
protein, *4*
calories, 3.25
grams of fat
and *.5
grams of
fiber.
)otassium / 21>
mg
)hosphorus / *2=
mg
Calcium / =* mg
#agnesium / =*
mg
,ron / *.5= mg
'odium / *23 mg
#anganese /
+.532 mg
Oinc / +.2D mg
Copper / +.4** mg
'elenium / **.>
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.*3= mg
Vitamin 72
.riboflavin0 /
+.*=1 mg
Niacin / *.23>
mg
)antothenic
6cid / +.D+=
mg
Vitamin 7= /
+.*1> mg
%olate / 33 mcg
Vitamin 6 / > ,U
Vitamin : /
+.2> mg
Vitamin ? / >.4
mcg
Contains some
other vitamins
in small
amounts.
;urey 7reast
*++ grams of
roast turey
breast
contains
21.>* grams
of protein,
)otassium / 211
mg
)hosphorus / 2*+
mg
Calcium / 2* mg
#agnesium / 2>
Vitamin 7*
.thiamine0 /
+.+5> mg
Vitamin 72
.riboflavin0 /
+.*4* mg
*1D calories
and >.3*
grams of fat.
mg
,ron / *.3 mg
'odium / =4 mg
#anganese / +.+2
mg
Oinc / 2.+4 mg
Copper / +.+3> mg
'elenium / 2D.*
mcg
6lso contains trace
amounts of other
minerals.
Niacin / =.4=5
mg
)antothenic
6cid / +.=43
mg
Vitamin 7= /
+.31 mg
%olate / = mcg
Vitamin 7*2 /
+.4= mcg
Contains some
other vitamins
in small
amounts.
;urey 7acon
*++ grams of
cooed turey
bacon
contains 2D.=
grams of
protein, 412
calories annd
2>.D grams of
fat.
)otassium / 4D5
mg
)hosphorus / 3=+
mg
Calcium / D mg
#agnesium / 2D
mg
,ron / 2.** mg
'odium / 2215 mg
Oinc / 4.+4 mg
Copper / +.*5 mg
'elenium / 25.1
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.+= mg
Vitamin 72
.riboflavin0 /
+.23 mg
Niacin / 4.54
mg
Vitamin 7= /
+.42 mg
%olate / D mcg
Vitamin 7*2 /
+.4= mcg
Vitamin : /
*.+4 mg
Vitamin ? / >.*
mcg
Vitamin D / *=
,U
Contains some
other vitamins
in small
amounts.
Veal
*++ grams of
braised veal
cubes
contains
43.D3 grams
of protein,
*11 calories
and 3.4*
grams of fat.
)otassium / 432
mg
)hosphorus / 24D
mg
Calcium / 2D mg
#agnesium / 21
mg
,ron / *.33 mg
'odium / D4 mg
#anganese / +.+3
mg
Oinc / =.+* mg
Vitamin 7*
.thiamine0 /
+.+> mg
Vitamin 72
.riboflavin0 / +.3
mg
Niacin / 1.4 mg
)antothenic
6cid / *.*D mg
Vitamin 7= /
+.41 mg
Copper / +.*54 mg
'elenium / *5.2
mcg
6lso contains trace
amounts of other
minerals.
%olate / *= mcg
Vitamin 7*2 /
*.=> mcg
Vitamin : /
+.35 mg
Contains some
other vitamins
in small
amounts.
Gogurt
Ene cup of
plain, !hole
mil yogurt
contains 1.5
grams of
protein, *3D
calories and
>.D= grams of
fat.
)otassium / 41+
mg
)hosphorus / 244
mg
Calcium / 2D= mg
#agnesium / 2D
mg
,ron / +.*2 mg
'odium / **4 mg
#anganese / +.+*
mg
Oinc / *.35 mg
Copper / +.+22 mg
'elenium / 5.3
mcg
6lso contains trace
amounts of other
minerals.
Vitamin C / *.2
mg
Vitamin 7*
.thiamine0 /
+.+>* mg
Vitamin 72
.riboflavin0 /
+.431 mg
Niacin / +.*13
mg
)antothenic
6cid / +.D54
mg
Vitamin 7= /
+.+>1 mg
%olate / *> mcg
Vitamin 7*2 /
+.D* mcg
Vitamin 6 / 234
,U
Vitamin : /
+.*5 mg
Vitamin ? / +.5
mcg
Vitamin D / 5
,U
Contains some
other vitamins
in small
amounts.
'our Cream
*++ grams of
sour cream
contains 2.+>
grams of
protein, *D4
calories and
*D.>4 grams
of fat.
)otassium / *3*
mg
)hosphorus / **5
mg
Calcium / **+ mg
#agnesium / *+
mg
,ron / +.*> mg
Vitamin C / +.D
mg
Vitamin 7*
.thiamine0 /
+.+4= mg
Vitamin 72
.riboflavin0 /
+.*>2 mg
'odium / 1+ mg
#anganese / +.**
mg
Oinc / +.41 mg
Copper / +.+*D mg
'elenium / 2.=
mcg
6lso contains trace
amounts of other
minerals.
Niacin / +.*+D
mg
)antothenic
6cid / +.44=
mg
Vitamin 7= /
+.+5> mg
%olate / > mcg
Vitamin 7*2 /
+.21 mcg
Vitamin 6 / =24
,U
Vitamin : /
+.33 mg
Vitamin ? / *.1
mcg
Vitamin D / *3
,U
Contains some
other vitamins
in small
amounts.
;urey (eg
*++ grams of
roasted
turey leg
contains
2>.1> grams
of protein,
2+1 calories
and D.12
grams of fat.
)otassium / 21+
mg
)hosphorus / *DD
mg
Calcium / 42 mg
#agnesium / 24
mg
,ron 2.4 mg
'odium / >> mg
#anganese /
+.+24 mg
Oinc / 3.2> mg
Copper / +.*53 mg
'elenium / 4>.1
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.+= mg
Vitamin 72
.riboflavin0 /
+.23* mg
Niacin / 4.5=*
mg
)antothenic
6cid / *.2+5
mg
Vitamin 7= /
+.44 mg
%olate / D mcg
Vitamin 7*2 /
+.4= mcg
Vitamin : /
+.=2 mg
Vitamin ? / 3.*
mcg
Vitamin D / 3
,U
Contains some
other vitamins
in small
amounts.
(o! %at Gogurt
Ene cup of )otassium / 5>4 Vitamin C / 2
plain, lo! fat,
yogurt
contains
*2.1= grams
of protein,
*53 calories
and 4.1
grams of fat.
mg
)hosphorus / 454
mg
Calcium / 331 mg
#agnesium / 32
mg
,ron / +.2 mg
'odium / *>2 mg
#anganese / +.+*
mg
Oinc / 2.*1 mg
Copper / +.+42 mg
'elenium / 1.*
mcg
6lso contains trace
amounts of other
minerals.
mg
Vitamin 7*
.thiamine0 /
+.*+1 mg
Vitamin 72
.riboflavin0 /
+.523 mg
Niacin / +.2>D
mg
)antothenic
6cid / *.331
mg
Vitamin 7= /
+.*2 mg
%olate / 2> mcg
Vitamin 7*2 /
*.4> mcg
Vitamin 6 / *25
,U
Vitamin : /
+.+> mg
Vitamin ? / +.5
mcg
Vitamin D / 2
,U
Contains some
other vitamins
in small
amounts.
Cot Dog .;urey0
Ene turey
hot dog .35
grams0
contains 5.5
grams of
protein, *++
calories and
>.>1 grams of
fat.
)otassium / *>=
mg
)hosphorus / >>
mg
Calcium / => mg
#agnesium / = mg
,ron / +.== mg
'odium / 315 mg
#anganese /
+.+*5 mg
Oinc / +.14 mg
Copper / +.+42 mg
'elenium / =.1
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.+*= mg
Vitamin 72
.riboflavin0 /
+.+1* mg
Niacin / *.=5=
mg
)antothenic
6cid / +.252
mg
Vitamin 7= /
+.+=3 mg
%olate / 3 mcg
Vitamin 7*2 /
+.4> mcg
Vitamin : /
+.21 mg
Vitamin D / *+
,U
Contains some
other vitamins
in small
amounts.
@oast Duc
*++ grams of
roast duc
contains
*1.DD grams
of protein,
44> calories
and 21.45
grams of fat.
)otassium / 2+3
mg
)hosphorus / *5=
mg
Calcium / ** mg
#agnesium / *=
mg
,ron / 2.> mg
'odium / 5D mg
#anganese /
+.+*D mg
Oinc / *.1= mg
Copper / +.22> mg
'elenium 2+ mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.*>3 mg
Vitamin 72
.riboflavin0 /
+.2=D mg
Niacin / 3.125
mg
)antothenic
6cid / *.+D1
mg
Vitamin 7= /
+.*1 mg
%olate / = mcg
Vitamin 7*2 /
+.4 mcg
Vitamin 6 / 2*+
,U
Vitamin : / +.>
mg
Vitamin ? / 5.*
mcg
Vitamin D / 4
,U
Contains some
other vitamins
in small
amounts.
Camburger
Ene D+Q
lean ground
beef patty .12
grams0
broiled
contains
2*.3* grams
grams of
protein, *>1
calories and
D.=2 grams of
fat.
)otassium / 2>4
mg
)hosphorus / *==
mg
Calcium / ** mg
#agnesium / *1
mg
,ron / 2.22 mg
'odium / 5= mg
#anganese /
+.+** mg
Oinc / 5.22 mg
Copper / +.+>5 mg
'elenium / *>.>
mcg
6lso contains trace
amounts of other
Vitamin 7*
.thiamine0 /
+.+4= mg
Vitamin 72
.riboflavin0 /
+.*34 mg
Niacin / 3.=3
mg
)antothenic
6cid / +.542
mg
Vitamin 7= /
+.42= mg
%olate / > mcg
Vitamin 7*2 /
2.* mcg
Vitamin : /
+.43 mg
minerals. Vitamin ? / +.D
mcg
Vitamin D / =
,U
Contains some
other vitamins
in small
amounts.
7acon
%our slices of
por bacon
.42 grams0,
cured,
broiled, pan/
fried or
roasted
contains
**.15 grams
of protein,
*>4 calories
and *4.4>
grams fat.
)otassium / *1*
mg
)hosphorus / *>*
mg
Calcium / 3 mg
#agnesium / **
mg
,ron / +.3= mg
'odium / >4D mg
Oinc / *.*2 mg
Copper / +.+52 mg
'elenium / *D.1
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.*2D mg
Vitamin 72
.riboflavin0 /
+.+13 mg
Niacin / 4.552
mg
)antothenic
6cid / +.4>5
mg
Vitamin 7= /
+.**2 mg
%olate / * mcg
Vitamin 7*2 /
+.4D mcg
Vitamin 6 / *2
,U
Vitamin : / +.*
mg
Vitamin D / *4
,U
Contains some
other vitamins
in small
amounts.
)or 'ausage
%our small
lins of por
sausage .=3
grams0
contains >.=>
grams of
protein, *D=
calories and
*1.+> grams
of fat.
)otassium / 4+D
mg
)hosphorus / *++
mg
Calcium / > mg
#agnesium / > mg
,ron / +.41 mg
'odium / 52D mg
Oinc / +.13 mg
Copper / +.**4 mg
'elenium / **.>
mcg
6lso contains trace
Vitamin 7*
.thiamine0 /
+.*4= mg
Vitamin 72
.riboflavin0 /
+.**5 mg
Niacin / *.>D=
mg
)antothenic
6cid / +.434
mg
Vitamin 7= /
+.**5 mg
%olate / * mcg
Vitamin 7*2 /
amounts of other
minerals.
+.32 mcg
Vitamin : /
+.*= mg
Vitamin D / 21
,U
Contains some
other vitamins
in small
amounts.
7eef 'ausage
*++ grams of
fresh beef
sausage,
cooed
contains
*1.2* grams
of protein,
442 calories
and 2>.D1
grams of fat.
)otassium / 251
mg
)hosphorus / *3*
mg
Calcium / ** mg
#agnesium / *3
mg
,ron / *.5> mg
'odium / =52 mg
Oinc / 3.41 mg
Copper / +.+=D mg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.+31 mg
Vitamin 72
.riboflavin0 /
+.*5 mg
Niacin / 4.= mg
)antothenic
6cid / +.5*5
mg
Vitamin 7= /
+.4*4 mg
%olate / 4 mcg
Vitamin 7*2 /
2.+* mcg
Vitamin 6 / 1*
,U
Vitamin : /
+.23 mg
Vitamin ? / *.*
mcg
Vitamin D / *1
,U
Contains some
other vitamins
in small
amounts.
7eef Hery
Ene once of
beef Nery
contains D.3*
grams of
protein, **5
calories, +.5
grams fiber
and >.2=
grams fat.
)otassium / *=D
mg
)hosphorus / **5
mg
Calcium / = mg
#agnesium / *3
mg
,ron / *.53 mg
'odium / =2> mg
#anganese /
+.+4* mg
Oinc / 2.4 mg
Vitamin 7*
.thiamine0 /
+.+33 mg
Vitamin 72
.riboflavin0 /
+.+3 mg
Niacin / +.3D*
mg
)antothenic
6cid / +.+3=
mg
Vitamin 7= /
Copper / +.+=3 mg
'elenium / 4 mcg
6lso contains trace
amounts of other
minerals.
+.+5* mg
%olate / 41 mcg
Vitamin 7*2 /
+.21 mcg
Vitamin : /
+.*3 mg
Vitamin ? / +.>
mcg
Vitamin D / 4
,U
Contains some
other vitamins
in small
amounts.
Cot Dog .7eef0
Ene beef hot
dog .35
grams0
contains 5.+=
grams of
protein, *31
calories and
*4.4* grams
of fat.
)otassium / >+ mg
)hosphorus / >2
mg
Calcium / = mg
#agnesium / = mg
,ron / +.=1 mg
'odium / 5*4 mg
#anganese /
+.+4> mg
Oinc / *.** mg
Copper / +.+14 mg
'elenium 4.> mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.+*1 mg
Vitamin 72
.riboflavin0 /
+.+== mg
Niacin / *.+=>
mg
)antothenic
6cid / +.** mg
Vitamin 7= /
+.+3 mg
%olate / 2 mcg
Vitamin 7*2 /
+.>> mcg
Vitamin : /
+.+D mg
Vitamin ? / +.1
mcg
Vitamin D / *=
,U
Contains some
other vitamins
in small
amounts.
<round ;urey
Ene four
once ground
turey patty
contains
22.33 grams
of protein,
*D4 calories
and *+.>1
grams of fat.
)otassium / 22*
mg
)hosphorus / *=*
mg
Calcium / 2+ mg
#agnesium / 2+
mg
,ron / *.51 mg
'odium / 11 mg
Vitamin 7*
.thiamine0 /
+.+33 mg
Vitamin 72
.riboflavin0 /
+.*41 mg
Niacin / 4.D52
mg
)antothenic
#anganese /
+.+*= mg
Oinc / 2.45 mg
Copper / +.+>3 mg
'elenium / 4+.5
mcg
6lso contains trace
amounts of other
minerals.
6cid / +.==>
mg
Vitamin 7= /
+.42 mg
%olate / = mcg
Vitamin 7*2 /
+.2> mcg
Vitamin : /
+.21 mg
Vitamin ? / +.>
mcg
Vitamin D / >
,U
Contains some
other vitamins
in small
amounts.
<round Chicen
*++ grams of
cooed
ground
chicen
contains
24.21 grams
of protein,
*1D calories
and *+.D2
grams of fat.
)otassium / =>>
mg
)hosphorus / 243
mg
Calcium / 1 mg
#agnesium / 21
mg
,ron / +.D4 mg
'odium / >5 mg
#anganese /
+.+*= mg
Oinc / *.D2 mg
Copper / +.+=2 mg
'elenium / *3.4
mcg
6lso contains trace
amounts of other
minerals.
Vitamin 7*
.thiamine0 /
+.*2* mg
Vitamin 72
.riboflavin0 /
+.4+2 mg
Niacin / >.*+>
mg
)antothenic
6cid / *.42>
mg
Vitamin 7= /
+.541 mg
%olate / 2 mcg
Vitamin 7*2 /
+.5* mcg
Vitamin : /
+.4D mg
Vitamin ? / 2.*
mcg
Contains some
other vitamins
in small
amounts.
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