-
Prunes, dehydrated (low-moisture), uncooked
Weight
100
g
Energy
339
kcal
Iron
(19.6%)
3.52
mg
Zinc
(6.8%)
0.75
mg
Copper
(67.9%)
0.611
mg
Manganese
(13.6%)
0.312
mg
Selenium
-
μg
-
Figs, dried, uncooked
Weight
100
g
Energy
249
kcal
Iron
(11.3%)
2.03
mg
Zinc
(5.0%)
0.55
mg
Copper
(31.9%)
0.287
mg
Manganese
(22.2%)
0.51
mg
Selenium
(1.1%)
0.6
μg
-
Raisins, dark, seedless
Weight
100
g
Energy
299
kcal
Iron
(9.9%)
1.79
mg
Zinc
(3.3%)
0.36
mg
Copper
(30.2%)
0.272
mg
Manganese
(12.2%)
0.281
mg
Selenium
(1.1%)
0.6
μg
-
Dates, deglet noor
Weight
100
g
Energy
282
kcal
Iron
(5.7%)
1.02
mg
Zinc
(2.6%)
0.29
mg
Copper
(22.9%)
0.206
mg
Manganese
(11.4%)
0.262
mg
Selenium
(5.5%)
3
μg
-
Rowal, raw
Weight
100
g
Energy
111
kcal
Iron
(12.2%)
2.2
mg
Zinc
(3.9%)
0.43
mg
Copper
(117.8%)
1.06
mg
Manganese
(6.7%)
0.155
mg
Selenium
-
μg
-
Raisins, golden, seedless
Weight
100
g
Energy
301
kcal
Iron
(5.4%)
0.98
mg
Zinc
(3.4%)
0.37
mg
Copper
(25.3%)
0.228
mg
Manganese
(9.8%)
0.226
mg
Selenium
(1.3%)
0.7
μg
-
Blackberries, raw
Weight
100
g
Energy
43
kcal
Iron
(3.4%)
0.62
mg
Zinc
(4.8%)
0.53
mg
Copper
(18.3%)
0.165
mg
Manganese
(28.1%)
0.646
mg
Selenium
(0.7%)
0.4
μg
-
Dates, medjool
Weight
100
g
Energy
277
kcal
Iron
(5.0%)
0.9
mg
Zinc
(4.0%)
0.44
mg
Copper
(40.2%)
0.362
mg
Manganese
(12.9%)
0.296
mg
Selenium
-
μg
-
Avocados, raw, California
Weight
100
g
Energy
167
kcal
Iron
(3.4%)
0.61
mg
Zinc
(6.2%)
0.68
mg
Copper
(18.9%)
0.17
mg
Manganese
(6.5%)
0.149
mg
Selenium
(0.7%)
0.4
μg
-
Avocados, raw, all commercial varieties
Weight
100
g
Energy
160
kcal
Iron
(3.1%)
0.55
mg
Zinc
(5.8%)
0.64
mg
Copper
(21.1%)
0.19
mg
Manganese
(6.2%)
0.142
mg
Selenium
(0.7%)
0.4
μg
-
Raspberries, raw
Weight
100
g
Energy
52
kcal
Iron
(3.8%)
0.69
mg
Zinc
(3.8%)
0.42
mg
Copper
(10.0%)
0.09
mg
Manganese
(29.1%)
0.67
mg
Selenium
(0.4%)
0.2
μg
-
Currants, red and white, raw
Weight
100
g
Energy
56
kcal
Iron
(5.6%)
1
mg
Zinc
(2.1%)
0.23
mg
Copper
(11.9%)
0.107
mg
Manganese
(8.1%)
0.186
mg
Selenium
(1.1%)
0.6
μg
-
Guavas, common, raw
Weight
100
g
Energy
68
kcal
Iron
(1.4%)
0.26
mg
Zinc
(2.1%)
0.23
mg
Copper
(25.6%)
0.23
mg
Manganese
(6.5%)
0.15
mg
Selenium
(1.1%)
0.6
μg
-
Durian, raw or frozen
Weight
100
g
Energy
147
kcal
Iron
(2.4%)
0.43
mg
Zinc
(2.5%)
0.28
mg
Copper
(23.0%)
0.207
mg
Manganese
(14.1%)
0.325
mg
Selenium
-
μg
-
Sapote, mamey, raw
Weight
100
g
Energy
124
kcal
Iron
(4.3%)
0.78
mg
Zinc
(1.7%)
0.19
mg
Copper
(23.7%)
0.213
mg
Manganese
(8.9%)
0.204
mg
Selenium
-
μg
-
Pomegranates, raw
Weight
100
g
Energy
83
kcal
Iron
(1.7%)
0.3
mg
Zinc
(3.2%)
0.35
mg
Copper
(17.6%)
0.158
mg
Manganese
(5.2%)
0.119
mg
Selenium
(0.9%)
0.5
μg
-
Currants, european black, raw
Weight
100
g
Energy
63
kcal
Iron
(8.6%)
1.54
mg
Zinc
(2.5%)
0.27
mg
Copper
(9.6%)
0.086
mg
Manganese
(11.1%)
0.256
mg
Selenium
-
μg
-
Pineapple, raw, all varieties
Weight
100
g
Energy
50
kcal
Iron
(1.6%)
0.29
mg
Zinc
(1.1%)
0.12
mg
Copper
(12.2%)
0.11
mg
Manganese
(40.3%)
0.927
mg
Selenium
(0.2%)
0.1
μg
-
Pineapple, raw, extra sweet variety
Weight
100
g
Energy
51
kcal
Iron
(1.6%)
0.28
mg
Zinc
(1.1%)
0.12
mg
Copper
(12.6%)
0.113
mg
Manganese
(35.6%)
0.818
mg
Selenium
(0.2%)
0.1
μg
-
Raspberries, frozen, red, unsweetened
Weight
100
g
Energy
56
kcal
Iron
(4.2%)
0.76
mg
Zinc
(2.8%)
0.31
mg
Copper
(10.0%)
0.09
mg
Manganese
(26.5%)
0.61
mg
Selenium
-
μg
-
Prune juice, canned
Weight
100
g
Energy
71
kcal
Iron
(6.6%)
1.18
mg
Zinc
(1.9%)
0.21
mg
Copper
(7.6%)
0.068
mg
Manganese
(6.6%)
0.151
mg
Selenium
(1.1%)
0.6
μg
-
Persimmons, japanese, raw
Weight
100
g
Energy
70
kcal
Iron
(0.8%)
0.15
mg
Zinc
(1.0%)
0.11
mg
Copper
(12.6%)
0.113
mg
Manganese
(15.4%)
0.355
mg
Selenium
(1.1%)
0.6
μg
-
Grapes, muscadine, raw
Weight
100
g
Energy
57
kcal
Iron
(1.4%)
0.26
mg
Zinc
(1.0%)
0.11
mg
Copper
(13.2%)
0.119
mg
Manganese
(85.8%)
1.973
mg
Selenium
-
μg
-
Avocados, raw, Florida
Weight
100
g
Energy
120
kcal
Iron
(0.9%)
0.17
mg
Zinc
(3.6%)
0.4
mg
Copper
(34.6%)
0.311
mg
Manganese
(4.1%)
0.095
mg
Selenium
-
μg