-
Veal, variety meats and by-products, pancreas, raw
Weight
100
g
Energy
182
kcal
Iron
(11.7%)
2.1
mg
Zinc
(23.6%)
2.6
mg
Copper
(6.7%)
0.06
mg
Manganese
(6.6%)
0.151
mg
Selenium
(37.6%)
20.7
μg
-
Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, raw
Weight
100
g
Energy
244
kcal
Iron
(8.5%)
1.53
mg
Zinc
(37.5%)
4.12
mg
Copper
(11.1%)
0.1
mg
Manganese
(0.9%)
0.02
mg
Selenium
(35.8%)
19.7
μg
-
Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, choice, raw
Weight
100
g
Energy
244
kcal
Iron
(8.8%)
1.58
mg
Zinc
(32.0%)
3.52
mg
Copper
(11.6%)
0.104
mg
Manganese
(0.9%)
0.02
mg
Selenium
(36.0%)
19.8
μg
-
Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
196
kcal
Iron
(12.2%)
2.19
mg
Zinc
(63.5%)
6.99
mg
Copper
(7.9%)
0.071
mg
Manganese
(0.5%)
0.011
mg
Selenium
(41.6%)
22.9
μg
-
Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, raw
Weight
100
g
Energy
244
kcal
Iron
(8.3%)
1.5
mg
Zinc
(40.0%)
4.4
mg
Copper
(10.9%)
0.098
mg
Manganese
(0.9%)
0.02
mg
Selenium
(35.6%)
19.6
μg
-
Okara
Weight
100
g
Energy
76
kcal
Iron
(7.2%)
1.3
mg
Zinc
(5.1%)
0.56
mg
Copper
(22.2%)
0.2
mg
Manganese
(17.6%)
0.404
mg
Selenium
(19.3%)
10.6
μg
-
Spinach, raw
Weight
100
g
Energy
23
kcal
Iron
(15.1%)
2.71
mg
Zinc
(4.8%)
0.53
mg
Copper
(14.4%)
0.13
mg
Manganese
(39.0%)
0.897
mg
Selenium
(1.8%)
1
μg
-
Bison, ground, grass-fed, raw
Weight
100
g
Energy
146
kcal
Iron
(15.4%)
2.78
mg
Zinc
(41.7%)
4.59
mg
Copper
(15.6%)
0.14
mg
Manganese
-
mg
Selenium
(36.4%)
20
μg
-
Seaweed, wakame, raw
Weight
100
g
Energy
45
kcal
Iron
(12.1%)
2.18
mg
Zinc
(3.5%)
0.38
mg
Copper
(31.6%)
0.284
mg
Manganese
(60.9%)
1.4
mg
Selenium
(1.3%)
0.7
μg
-
Game meat, bison, separable lean only, raw
Weight
100
g
Energy
109
kcal
Iron
(14.4%)
2.6
mg
Zinc
(25.5%)
2.8
mg
Copper
(10.0%)
0.09
mg
Manganese
(0.3%)
0.007
mg
Selenium
(49.1%)
27
μg
-
Taro leaves, raw
Weight
100
g
Energy
42
kcal
Iron
(12.5%)
2.25
mg
Zinc
(3.7%)
0.41
mg
Copper
(30.0%)
0.27
mg
Manganese
(31.0%)
0.714
mg
Selenium
(1.6%)
0.9
μg
-
Eppaw, raw
Weight
100
g
Energy
150
kcal
Iron
(6.4%)
1.15
mg
Zinc
(10.5%)
1.15
mg
Copper
(26.0%)
0.234
mg
Manganese
(47.6%)
1.094
mg
Selenium
(1.6%)
0.9
μg
-
Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, unheated
Weight
100
g
Energy
159
kcal
Iron
(5.8%)
1.05
mg
Zinc
(20.0%)
2.2
mg
Copper
(10.8%)
0.097
mg
Manganese
(1.0%)
0.022
mg
Selenium
(79.5%)
43.7
μg
-
Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched
Weight
100
g
Energy
348
kcal
Iron
(27.5%)
4.95
mg
Zinc
(12.6%)
1.39
mg
Copper
(15.4%)
0.139
mg
Manganese
(22.4%)
0.516
mg
Selenium
-
μg
-
Peas, green, raw
Weight
100
g
Energy
81
kcal
Iron
(8.2%)
1.47
mg
Zinc
(11.3%)
1.24
mg
Copper
(19.6%)
0.176
mg
Manganese
(17.8%)
0.41
mg
Selenium
(3.3%)
1.8
μg
-
Lamb, variety meats and by-products, brain, raw
Weight
100
g
Energy
122
kcal
Iron
(9.7%)
1.75
mg
Zinc
(10.6%)
1.17
mg
Copper
(26.7%)
0.24
mg
Manganese
(1.9%)
0.044
mg
Selenium
(16.4%)
9
μg
-
Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Weight
100
g
Energy
192
kcal
Iron
(9.7%)
1.74
mg
Zinc
(34.7%)
3.82
mg
Copper
(10.1%)
0.091
mg
Manganese
(0.6%)
0.013
mg
Selenium
(45.1%)
24.8
μg
-
Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, unheated
Weight
100
g
Energy
200
kcal
Iron
(5.2%)
0.94
mg
Zinc
(19.5%)
2.15
mg
Copper
(11.9%)
0.107
mg
Manganese
(1.0%)
0.022
mg
Selenium
(65.5%)
36
μg
-
Lamb, loin, separable lean and fat, trimmed to 1/8" fat, choice, raw
Weight
100
g
Energy
279
kcal
Iron
(9.2%)
1.66
mg
Zinc
(24.1%)
2.65
mg
Copper
(12.2%)
0.11
mg
Manganese
(0.8%)
0.019
mg
Selenium
(35.3%)
19.4
μg
-
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
-
Beef, ground, 97% lean meat / 3% fat, raw
Weight
100
g
Energy
121
kcal
Iron
(13.6%)
2.44
mg
Zinc
(47.4%)
5.21
mg
Copper
(8.9%)
0.08
mg
Manganese
(0.4%)
0.01
mg
Selenium
(32.2%)
17.7
μg
-
Parsley, fresh
Weight
100
g
Energy
36
kcal
Iron
(34.4%)
6.2
mg
Zinc
(9.7%)
1.07
mg
Copper
(16.6%)
0.149
mg
Manganese
(7.0%)
0.16
mg
Selenium
(0.2%)
0.1
μg
-
Seaweed, kelp, raw
Weight
100
g
Energy
43
kcal
Iron
(15.8%)
2.85
mg
Zinc
(11.2%)
1.23
mg
Copper
(14.4%)
0.13
mg
Manganese
(8.7%)
0.2
mg
Selenium
(1.3%)
0.7
μg
-
Lamb, ground, raw
Weight
100
g
Energy
282
kcal
Iron
(8.6%)
1.55
mg
Zinc
(31.0%)
3.41
mg
Copper
(11.2%)
0.101
mg
Manganese
(0.8%)
0.019
mg
Selenium
(34.2%)
18.8
μg