-
Egg, yolk, raw, fresh
Weight
100
g
Energy
322
kcal
Iron
(15.2%)
2.73
mg
Zinc
(20.9%)
2.3
mg
Copper
(8.6%)
0.077
mg
Manganese
(2.4%)
0.055
mg
Selenium
(101.8%)
56
μg
-
Crustaceans, lobster, northern, raw
Weight
100
g
Energy
77
kcal
Iron
(1.4%)
0.26
mg
Zinc
(32.1%)
3.53
mg
Copper
(149.9%)
1.349
mg
Manganese
(2.4%)
0.056
mg
Selenium
(115.6%)
63.6
μg
-
Rice, white, glutinous, unenriched, uncooked
Weight
100
g
Energy
370
kcal
Iron
(8.9%)
1.6
mg
Zinc
(10.9%)
1.2
mg
Copper
(19.0%)
0.171
mg
Manganese
(42.3%)
0.974
mg
Selenium
(27.5%)
15.1
μg
-
Lentils, sprouted, raw
Weight
100
g
Energy
106
kcal
Iron
(17.8%)
3.21
mg
Zinc
(13.7%)
1.51
mg
Copper
(39.1%)
0.352
mg
Manganese
(22.0%)
0.506
mg
Selenium
(1.1%)
0.6
μg
-
Crustaceans, crayfish, mixed species, wild, raw
Weight
100
g
Energy
77
kcal
Iron
(4.7%)
0.84
mg
Zinc
(11.8%)
1.3
mg
Copper
(46.6%)
0.419
mg
Manganese
(9.8%)
0.226
mg
Selenium
(57.5%)
31.6
μg
-
Fish, sunfish, pumpkin seed, raw
Weight
100
g
Energy
89
kcal
Iron
(6.7%)
1.2
mg
Zinc
(14.1%)
1.55
mg
Copper
(33.3%)
0.3
mg
Manganese
(30.4%)
0.7
mg
Selenium
(22.9%)
12.6
μg
-
Seaweed, irishmoss, raw
Weight
100
g
Energy
49
kcal
Iron
(49.4%)
8.9
mg
Zinc
(17.7%)
1.95
mg
Copper
(16.6%)
0.149
mg
Manganese
(16.1%)
0.37
mg
Selenium
(1.3%)
0.7
μg
-
Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
144
kcal
Iron
(10.8%)
1.95
mg
Zinc
(33.8%)
3.72
mg
Copper
(14.6%)
0.131
mg
Manganese
(0.7%)
0.016
mg
Selenium
(60.5%)
33.3
μg
-
Wheat flour, white, all-purpose, unenriched
Weight
100
g
Energy
364
kcal
Iron
(6.5%)
1.17
mg
Zinc
(6.4%)
0.7
mg
Copper
(16.0%)
0.144
mg
Manganese
(29.7%)
0.682
mg
Selenium
(61.6%)
33.9
μg
-
Game meat, elk, ground, raw
Weight
100
g
Energy
172
kcal
Iron
(15.3%)
2.75
mg
Zinc
(49.1%)
5.4
mg
Copper
(16.7%)
0.15
mg
Manganese
(1.0%)
0.023
mg
Selenium
(14.5%)
8
μg
-
Cheese, goat, hard type
Weight
100
g
Energy
452
kcal
Iron
(10.4%)
1.88
mg
Zinc
(14.5%)
1.59
mg
Copper
(69.7%)
0.627
mg
Manganese
(11.0%)
0.252
mg
Selenium
(10.0%)
5.5
μg
-
Squab, (pigeon), light meat without skin, raw
Weight
100
g
Energy
134
kcal
Iron
(12.8%)
2.31
mg
Zinc
(24.5%)
2.7
mg
Copper
(48.1%)
0.433
mg
Manganese
(0.8%)
0.018
mg
Selenium
(28.2%)
15.5
μg
-
Grape leaves, raw
Weight
100
g
Energy
93
kcal
Iron
(14.6%)
2.63
mg
Zinc
(6.1%)
0.67
mg
Copper
(46.1%)
0.415
mg
Manganese
(124.1%)
2.855
mg
Selenium
(1.6%)
0.9
μg
-
Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
141
kcal
Iron
(12.8%)
2.31
mg
Zinc
(49.9%)
5.49
mg
Copper
(10.4%)
0.094
mg
Manganese
(0.6%)
0.014
mg
Selenium
(55.3%)
30.4
μg
-
Rye flour, light
Weight
100
g
Energy
357
kcal
Iron
(5.1%)
0.91
mg
Zinc
(12.1%)
1.33
mg
Copper
(23.7%)
0.213
mg
Manganese
(50.5%)
1.162
mg
Selenium
(32.0%)
17.6
μg
-
Veal, variety meats and by-products, lungs, raw
Weight
100
g
Energy
90
kcal
Iron
(29.1%)
5.23
mg
Zinc
(10.5%)
1.16
mg
Copper
(26.8%)
0.241
mg
Manganese
(0.8%)
0.018
mg
Selenium
(31.3%)
17.2
μg
-
Game meat, bison, ribeye, separable lean only, trimmed to 0" fat, raw
Weight
100
g
Energy
116
kcal
Iron
(15.6%)
2.8
mg
Zinc
(29.1%)
3.2
mg
Copper
(14.4%)
0.13
mg
Manganese
(0.6%)
0.013
mg
Selenium
(42.4%)
23.3
μg
-
Winged bean tuber, raw
Weight
100
g
Energy
148
kcal
Iron
(11.1%)
2
mg
Zinc
(12.6%)
1.39
mg
Copper
(154.0%)
1.386
mg
Manganese
(23.1%)
0.532
mg
Selenium
(1.3%)
0.7
μg
-
Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
187
kcal
Iron
(9.5%)
1.71
mg
Zinc
(54.5%)
5.99
mg
Copper
(9.4%)
0.085
mg
Manganese
(3.7%)
0.085
mg
Selenium
(40.4%)
22.2
μg
-
Mollusks, squid, mixed species, raw
Weight
100
g
Energy
92
kcal
Iron
(3.8%)
0.68
mg
Zinc
(13.9%)
1.53
mg
Copper
(210.1%)
1.891
mg
Manganese
(1.5%)
0.035
mg
Selenium
(81.5%)
44.8
μg
-
Mushrooms, Chanterelle, raw
Weight
100
g
Energy
32
kcal
Iron
(19.3%)
3.47
mg
Zinc
(6.5%)
0.71
mg
Copper
(39.2%)
0.353
mg
Manganese
(12.4%)
0.286
mg
Selenium
(4.0%)
2.2
μg
-
Turkey, all classes, leg, meat and skin, raw
Weight
100
g
Energy
144
kcal
Iron
(9.6%)
1.72
mg
Zinc
(28.1%)
3.09
mg
Copper
(15.8%)
0.142
mg
Manganese
(1.0%)
0.022
mg
Selenium
(48.0%)
26.4
μg
-
Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, raw
Weight
100
g
Energy
134
kcal
Iron
(9.8%)
1.77
mg
Zinc
(37.7%)
4.15
mg
Copper
(13.4%)
0.121
mg
Manganese
(1.0%)
0.024
mg
Selenium
(41.5%)
22.8
μg
-
Game meat, horse, raw
Weight
100
g
Energy
133
kcal
Iron
(21.2%)
3.82
mg
Zinc
(26.4%)
2.9
mg
Copper
(16.0%)
0.144
mg
Manganese
(0.8%)
0.019
mg
Selenium
(18.4%)
10.1
μg