-
Wheat bran, crude
Weight
100
g
Energy
216
kcal
Iron
(58.7%)
10.57
mg
Zinc
(66.1%)
7.27
mg
Copper
(110.9%)
0.998
mg
Manganese
(500.0%)
11.5
mg
Selenium
(141.1%)
77.6
μg
-
Wheat germ, crude
Weight
100
g
Energy
360
kcal
Iron
(34.8%)
6.26
mg
Zinc
(111.7%)
12.29
mg
Copper
(88.4%)
0.796
mg
Manganese
(578.3%)
13.301
mg
Selenium
(144.0%)
79.2
μg
-
Seeds, sesame seeds, whole, dried
Weight
100
g
Energy
573
kcal
Iron
(80.8%)
14.55
mg
Zinc
(70.5%)
7.75
mg
Copper
(453.6%)
4.082
mg
Manganese
(107.0%)
2.46
mg
Selenium
(62.5%)
34.4
μg
-
Mollusks, oyster, Pacific, raw
Weight
100
g
Energy
81
kcal
Iron
(28.4%)
5.11
mg
Zinc
(151.1%)
16.62
mg
Copper
(175.1%)
1.576
mg
Manganese
(28.0%)
0.643
mg
Selenium
(140.0%)
77
μg
-
Seeds, sunflower seed kernels, dried
Weight
100
g
Energy
584
kcal
Iron
(29.2%)
5.25
mg
Zinc
(45.5%)
5
mg
Copper
(200.0%)
1.8
mg
Manganese
(84.8%)
1.95
mg
Selenium
(96.4%)
53
μg
-
Seeds, chia seeds, dried
Weight
100
g
Energy
486
kcal
Iron
(42.9%)
7.72
mg
Zinc
(41.6%)
4.58
mg
Copper
(102.7%)
0.924
mg
Manganese
(118.4%)
2.723
mg
Selenium
(100.4%)
55.2
μg
-
Soy flour, low-fat
Weight
100
g
Energy
372
kcal
Iron
(45.6%)
8.2
mg
Zinc
(37.3%)
4.1
mg
Copper
(177.8%)
1.6
mg
Manganese
(137.0%)
3.15
mg
Selenium
(107.1%)
58.9
μg
-
Mollusks, oyster, eastern, farmed, raw
Weight
100
g
Energy
59
kcal
Iron
(32.1%)
5.78
mg
Zinc
(344.7%)
37.92
mg
Copper
(82.0%)
0.738
mg
Manganese
(17.1%)
0.394
mg
Selenium
(115.8%)
63.7
μg
-
Pork, fresh, variety meats and by-products, liver, raw
Weight
100
g
Energy
134
kcal
Iron
(129.4%)
23.3
mg
Zinc
(52.4%)
5.76
mg
Copper
(75.2%)
0.677
mg
Manganese
(15.0%)
0.344
mg
Selenium
(95.8%)
52.7
μg
-
Wheat, durum
Weight
100
g
Energy
339
kcal
Iron
(19.6%)
3.52
mg
Zinc
(37.8%)
4.16
mg
Copper
(61.4%)
0.553
mg
Manganese
(131.0%)
3.012
mg
Selenium
(162.5%)
89.4
μg
-
Cereals ready-to-eat, wheat, puffed, fortified
Weight
100
g
Energy
364
kcal
Iron
(176.1%)
31.7
mg
Zinc
(21.5%)
2.36
mg
Copper
(45.4%)
0.409
mg
Manganese
(76.3%)
1.755
mg
Selenium
(223.8%)
123.1
μg
-
Oat bran, raw
Weight
100
g
Energy
246
kcal
Iron
(30.1%)
5.41
mg
Zinc
(28.3%)
3.11
mg
Copper
(44.8%)
0.403
mg
Manganese
(244.8%)
5.63
mg
Selenium
(82.2%)
45.2
μg
-
Pasta, whole-wheat, dry
Weight
100
g
Energy
352
kcal
Iron
(20.1%)
3.62
mg
Zinc
(27.0%)
2.97
mg
Copper
(55.2%)
0.497
mg
Manganese
(129.7%)
2.983
mg
Selenium
(141.1%)
77.6
μg
-
Seeds, flaxseed
Weight
100
g
Energy
534
kcal
Iron
(31.8%)
5.73
mg
Zinc
(39.5%)
4.34
mg
Copper
(135.6%)
1.22
mg
Manganese
(107.9%)
2.482
mg
Selenium
(46.2%)
25.4
μg
-
Cocoa, dry powder, unsweetened
Weight
100
g
Energy
228
kcal
Iron
(77.0%)
13.86
mg
Zinc
(61.9%)
6.81
mg
Copper
(420.9%)
3.788
mg
Manganese
(166.8%)
3.837
mg
Selenium
(26.0%)
14.3
μg
-
Nuts, cashew nuts, raw
Weight
100
g
Energy
553
kcal
Iron
(37.1%)
6.68
mg
Zinc
(52.5%)
5.78
mg
Copper
(243.9%)
2.195
mg
Manganese
(72.0%)
1.655
mg
Selenium
(36.2%)
19.9
μg
-
Wheat, hard red spring
Weight
100
g
Energy
329
kcal
Iron
(20.0%)
3.6
mg
Zinc
(25.3%)
2.78
mg
Copper
(45.6%)
0.41
mg
Manganese
(176.3%)
4.055
mg
Selenium
(128.5%)
70.7
μg
-
Nuts, brazilnuts, dried, unblanched
Weight
100
g
Energy
659
kcal
Iron
(13.5%)
2.43
mg
Zinc
(36.9%)
4.06
mg
Copper
(193.7%)
1.743
mg
Manganese
(53.2%)
1.223
mg
Selenium
(3485.5%)
1917
μg
-
Rice bran, crude
Weight
100
g
Energy
316
kcal
Iron
(103.0%)
18.54
mg
Zinc
(54.9%)
6.04
mg
Copper
(80.9%)
0.728
mg
Manganese
(617.8%)
14.21
mg
Selenium
(28.4%)
15.6
μg
-
Lamb, variety meats and by-products, liver, raw
Weight
100
g
Energy
139
kcal
Iron
(40.9%)
7.37
mg
Zinc
(42.4%)
4.66
mg
Copper
(775.4%)
6.979
mg
Manganese
(8.0%)
0.184
mg
Selenium
(149.8%)
82.4
μg
-
Soybeans, mature seeds, raw
Weight
100
g
Energy
446
kcal
Iron
(87.2%)
15.7
mg
Zinc
(44.5%)
4.89
mg
Copper
(184.2%)
1.658
mg
Manganese
(109.4%)
2.517
mg
Selenium
(32.4%)
17.8
μg
-
Wheat flour, whole-grain
Weight
100
g
Energy
340
kcal
Iron
(20.0%)
3.6
mg
Zinc
(23.6%)
2.6
mg
Copper
(45.6%)
0.41
mg
Manganese
(176.8%)
4.067
mg
Selenium
(112.4%)
61.8
μg
-
Duck, domesticated, liver, raw
Weight
100
g
Energy
136
kcal
Iron
(169.6%)
30.53
mg
Zinc
(27.9%)
3.07
mg
Copper
(662.4%)
5.962
mg
Manganese
(11.2%)
0.258
mg
Selenium
(121.8%)
67
μg
-
Oat flour, partially debranned
Weight
100
g
Energy
404
kcal
Iron
(22.2%)
4
mg
Zinc
(29.1%)
3.2
mg
Copper
(48.6%)
0.437
mg
Manganese
(174.7%)
4.019
mg
Selenium
(61.8%)
34
μg