-
Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Weight
100
g
Energy
255
kcal
Iron
(9.7%)
1.74
mg
Zinc
(37.5%)
4.12
mg
Copper
(7.1%)
0.064
mg
Manganese
(2.8%)
0.064
mg
Selenium
(33.3%)
18.3
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
-
Cereals, farina, unenriched, dry
Weight
100
g
Energy
369
kcal
Iron
(8.3%)
1.5
mg
Zinc
(4.8%)
0.53
mg
Copper
(8.8%)
0.079
mg
Manganese
(30.1%)
0.693
mg
Selenium
(42.7%)
23.5
μg
-
Game meat, elk, raw
Weight
100
g
Energy
111
kcal
Iron
(15.3%)
2.76
mg
Zinc
(21.8%)
2.4
mg
Copper
(13.3%)
0.12
mg
Manganese
(0.5%)
0.012
mg
Selenium
(17.8%)
9.8
μg
-
Pigeonpeas, immature seeds, raw
Weight
100
g
Energy
136
kcal
Iron
(8.9%)
1.6
mg
Zinc
(9.5%)
1.04
mg
Copper
(14.9%)
0.134
mg
Manganese
(25.0%)
0.574
mg
Selenium
(2.7%)
1.5
μg
-
Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
235
kcal
Iron
(12.4%)
2.24
mg
Zinc
(64.3%)
7.07
mg
Copper
(7.8%)
0.07
mg
Manganese
(0.5%)
0.011
mg
Selenium
(34.0%)
18.7
μg
-
Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
151
kcal
Iron
(9.4%)
1.69
mg
Zinc
(33.8%)
3.72
mg
Copper
(9.8%)
0.088
mg
Manganese
(0.5%)
0.012
mg
Selenium
(44.0%)
24.2
μg
-
Canada Goose, breast meat only, skinless, raw
Weight
100
g
Energy
133
kcal
Iron
(32.8%)
5.91
mg
Zinc
(15.3%)
1.68
mg
Copper
(49.2%)
0.443
mg
Manganese
(2.2%)
0.05
mg
Selenium
-
μg
-
Fish, bass, fresh water, mixed species, raw
Weight
100
g
Energy
114
kcal
Iron
(8.3%)
1.49
mg
Zinc
(5.9%)
0.65
mg
Copper
(10.3%)
0.093
mg
Manganese
(38.7%)
0.889
mg
Selenium
(22.9%)
12.6
μg
-
Beef, ground, 95% lean meat / 5% fat, raw
Weight
100
g
Energy
137
kcal
Iron
(13.2%)
2.38
mg
Zinc
(46.3%)
5.09
mg
Copper
(8.7%)
0.078
mg
Manganese
(0.4%)
0.01
mg
Selenium
(31.6%)
17.4
μg
-
Cornmeal, degermed, enriched, yellow
Weight
100
g
Energy
370
kcal
Iron
(24.2%)
4.36
mg
Zinc
(6.0%)
0.66
mg
Copper
(8.4%)
0.076
mg
Manganese
(7.6%)
0.174
mg
Selenium
(19.1%)
10.5
μg
-
Chrysanthemum leaves, raw
Weight
100
g
Energy
24
kcal
Iron
(12.8%)
2.3
mg
Zinc
(6.5%)
0.71
mg
Copper
(15.2%)
0.137
mg
Manganese
(41.0%)
0.943
mg
Selenium
(0.5%)
0.3
μg
-
Beet greens, raw
Weight
100
g
Energy
22
kcal
Iron
(14.3%)
2.57
mg
Zinc
(3.5%)
0.38
mg
Copper
(21.2%)
0.191
mg
Manganese
(17.0%)
0.391
mg
Selenium
(1.6%)
0.9
μg
-
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Weight
100
g
Energy
61
kcal
Iron
(6.2%)
1.11
mg
Zinc
(5.8%)
0.64
mg
Copper
(17.4%)
0.157
mg
Manganese
(16.9%)
0.389
mg
Selenium
(16.2%)
8.9
μg
-
Cheese, goat, semisoft type
Weight
100
g
Energy
364
kcal
Iron
(9.0%)
1.62
mg
Zinc
(6.0%)
0.66
mg
Copper
(62.7%)
0.564
mg
Manganese
(4.0%)
0.093
mg
Selenium
(6.9%)
3.8
μg
-
Seeds, breadfruit seeds, raw
Weight
100
g
Energy
191
kcal
Iron
(20.4%)
3.67
mg
Zinc
(8.2%)
0.9
mg
Copper
(127.6%)
1.148
mg
Manganese
(6.2%)
0.142
mg
Selenium
-
μg
-
Beef, round, tip round, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Weight
100
g
Energy
189
kcal
Iron
(11.1%)
2
mg
Zinc
(40.1%)
4.41
mg
Copper
(8.4%)
0.076
mg
Manganese
(0.6%)
0.013
mg
Selenium
(35.6%)
19.6
μg
-
Dandelion greens, raw
Weight
100
g
Energy
45
kcal
Iron
(17.2%)
3.1
mg
Zinc
(3.7%)
0.41
mg
Copper
(19.0%)
0.171
mg
Manganese
(14.9%)
0.342
mg
Selenium
(0.9%)
0.5
μg
-
Beans, pinto, mature seeds, sprouted, raw
Weight
100
g
Energy
62
kcal
Iron
(10.9%)
1.97
mg
Zinc
(4.5%)
0.5
mg
Copper
(35.6%)
0.32
mg
Manganese
(15.9%)
0.366
mg
Selenium
(1.1%)
0.6
μg
-
Beef, ground, 93% lean meat / 7% fat, raw
Weight
100
g
Energy
152
kcal
Iron
(12.9%)
2.33
mg
Zinc
(45.2%)
4.97
mg
Copper
(8.3%)
0.075
mg
Manganese
(0.4%)
0.01
mg
Selenium
(31.1%)
17.1
μg
-
Nuts, chestnuts, japanese, raw
Weight
100
g
Energy
154
kcal
Iron
(8.1%)
1.45
mg
Zinc
(10.0%)
1.1
mg
Copper
(62.4%)
0.562
mg
Manganese
(69.2%)
1.591
mg
Selenium
-
μg
-
Turkey, ground, 85% lean, 15% fat, raw
Weight
100
g
Energy
180
kcal
Iron
(7.3%)
1.32
mg
Zinc
(25.0%)
2.75
mg
Copper
(13.7%)
0.123
mg
Manganese
(0.4%)
0.009
mg
Selenium
(44.7%)
24.6
μg
-
Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
180
kcal
Iron
(11.6%)
2.08
mg
Zinc
(68.4%)
7.52
mg
Copper
(6.8%)
0.061
mg
Manganese
(0.4%)
0.01
mg
Selenium
(37.5%)
20.6
μg
-
Coriander (cilantro) leaves, raw
Weight
100
g
Energy
23
kcal
Iron
(9.8%)
1.77
mg
Zinc
(4.5%)
0.5
mg
Copper
(25.0%)
0.225
mg
Manganese
(18.5%)
0.426
mg
Selenium
(1.6%)
0.9
μg