-
Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
130
kcal
Iron
(14.6%)
2.62
mg
Zinc
(61.6%)
6.78
mg
Copper
(8.1%)
0.073
mg
Manganese
(0.6%)
0.013
mg
Selenium
(43.3%)
23.8
μg
-
Pork, fresh, variety meats and by-products, stomach, raw
Weight
100
g
Energy
159
kcal
Iron
(5.6%)
1.01
mg
Zinc
(16.8%)
1.85
mg
Copper
(18.8%)
0.169
mg
Manganese
(1.7%)
0.038
mg
Selenium
(56.5%)
31.1
μg
-
Egg, goose, whole, fresh, raw
Weight
100
g
Energy
185
kcal
Iron
(20.2%)
3.64
mg
Zinc
(12.1%)
1.33
mg
Copper
(6.9%)
0.062
mg
Manganese
(1.7%)
0.038
mg
Selenium
(67.1%)
36.9
μg
-
Fish, sucker, white, raw
Weight
100
g
Energy
92
kcal
Iron
(7.2%)
1.3
mg
Zinc
(6.8%)
0.75
mg
Copper
(21.7%)
0.195
mg
Manganese
(26.1%)
0.6
mg
Selenium
(22.9%)
12.6
μg
-
Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Weight
100
g
Energy
191
kcal
Iron
(13.4%)
2.41
mg
Zinc
(64.7%)
7.12
mg
Copper
(14.6%)
0.131
mg
Manganese
-
mg
Selenium
(51.1%)
28.1
μg
-
Pork, fresh, variety meats and by-products, brain, raw
Weight
100
g
Energy
127
kcal
Iron
(8.9%)
1.6
mg
Zinc
(11.5%)
1.27
mg
Copper
(26.7%)
0.24
mg
Manganese
(4.1%)
0.094
mg
Selenium
(28.9%)
15.9
μg
-
Bread, paratha, whole wheat, commercially prepared, frozen
Weight
100
g
Energy
326
kcal
Iron
(8.9%)
1.61
mg
Zinc
(7.5%)
0.82
mg
Copper
(16.2%)
0.146
mg
Manganese
(45.8%)
1.054
mg
Selenium
(12.9%)
7.1
μg
-
Lamb, foreshank, separable lean and fat, trimmed to 1/8" fat, choice, raw
Weight
100
g
Energy
201
kcal
Iron
(9.3%)
1.67
mg
Zinc
(47.5%)
5.22
mg
Copper
(11.2%)
0.101
mg
Manganese
(0.9%)
0.021
mg
Selenium
(36.2%)
19.9
μg
-
Egg, quail, whole, fresh, raw
Weight
100
g
Energy
158
kcal
Iron
(20.3%)
3.65
mg
Zinc
(13.4%)
1.47
mg
Copper
(6.9%)
0.062
mg
Manganese
(1.7%)
0.038
mg
Selenium
(58.2%)
32
μg
-
Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, choice, raw
Weight
100
g
Energy
209
kcal
Iron
(9.4%)
1.7
mg
Zinc
(31.2%)
3.43
mg
Copper
(12.9%)
0.116
mg
Manganese
(0.9%)
0.021
mg
Selenium
(38.7%)
21.3
μg
-
Seaweed, laver, raw
Weight
100
g
Energy
35
kcal
Iron
(10.0%)
1.8
mg
Zinc
(9.5%)
1.05
mg
Copper
(29.3%)
0.264
mg
Manganese
(43.0%)
0.988
mg
Selenium
(1.3%)
0.7
μg
-
Syrups, sorghum
Weight
100
g
Energy
290
kcal
Iron
(21.1%)
3.8
mg
Zinc
(3.7%)
0.41
mg
Copper
(14.4%)
0.13
mg
Manganese
(66.5%)
1.53
mg
Selenium
(3.1%)
1.7
μg
-
Pork, fresh, variety meats and by-products, lungs, raw
Weight
100
g
Energy
85
kcal
Iron
(105.0%)
18.9
mg
Zinc
(18.5%)
2.03
mg
Copper
(9.2%)
0.083
mg
Manganese
(0.7%)
0.017
mg
Selenium
(32.4%)
17.8
μg
-
Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, unheated
Weight
100
g
Energy
191
kcal
Iron
(5.6%)
1.01
mg
Zinc
(23.0%)
2.53
mg
Copper
(12.7%)
0.114
mg
Manganese
(1.0%)
0.022
mg
Selenium
(84.7%)
46.6
μg
-
Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
182
kcal
Iron
(13.2%)
2.38
mg
Zinc
(67.3%)
7.4
mg
Copper
(8.3%)
0.075
mg
Manganese
(0.6%)
0.014
mg
Selenium
(38.5%)
21.2
μg
-
Peas, mature seeds, sprouted, raw
Weight
100
g
Energy
124
kcal
Iron
(12.6%)
2.26
mg
Zinc
(9.5%)
1.05
mg
Copper
(30.2%)
0.272
mg
Manganese
(19.0%)
0.438
mg
Selenium
(1.1%)
0.6
μg
-
Amaranth leaves, raw
Weight
100
g
Energy
23
kcal
Iron
(12.9%)
2.32
mg
Zinc
(8.2%)
0.9
mg
Copper
(18.0%)
0.162
mg
Manganese
(38.5%)
0.885
mg
Selenium
(1.6%)
0.9
μg
-
Fish, pike, walleye, raw
Weight
100
g
Energy
93
kcal
Iron
(7.2%)
1.3
mg
Zinc
(5.6%)
0.62
mg
Copper
(19.8%)
0.178
mg
Manganese
(34.8%)
0.8
mg
Selenium
(22.9%)
12.6
μg
-
Rice flour, brown
Weight
100
g
Energy
363
kcal
Iron
(11.0%)
1.98
mg
Zinc
(22.3%)
2.45
mg
Copper
(25.6%)
0.23
mg
Manganese
(174.5%)
4.013
mg
Selenium
-
μg
-
Cornmeal, yellow, self-rising, bolted, plain, enriched
Weight
100
g
Energy
334
kcal
Iron
(32.0%)
5.76
mg
Zinc
(18.2%)
2
mg
Copper
(16.7%)
0.15
mg
Manganese
(21.7%)
0.498
mg
Selenium
-
μg
-
Beef, rib eye steak/roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Weight
100
g
Energy
244
kcal
Iron
(9.7%)
1.74
mg
Zinc
(43.5%)
4.78
mg
Copper
(7.4%)
0.067
mg
Manganese
(2.9%)
0.067
mg
Selenium
(42.4%)
23.3
μg
-
Game meat, antelope, raw
Weight
100
g
Energy
114
kcal
Iron
(17.7%)
3.19
mg
Zinc
(11.6%)
1.28
mg
Copper
(20.0%)
0.18
mg
Manganese
(0.9%)
0.02
mg
Selenium
(17.6%)
9.7
μg
-
Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Weight
100
g
Energy
166
kcal
Iron
(10.3%)
1.85
mg
Zinc
(37.1%)
4.08
mg
Copper
(10.8%)
0.097
mg
Manganese
(0.6%)
0.013
mg
Selenium
(48.2%)
26.5
μg
-
Gelatins, dry powder, unsweetened
Weight
100
g
Energy
335
kcal
Iron
(6.2%)
1.11
mg
Zinc
(1.3%)
0.14
mg
Copper
(240.1%)
2.161
mg
Manganese
(4.6%)
0.105
mg
Selenium
(71.8%)
39.5
μg