-
Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
223
kcal
Iron
(11.7%)
2.1
mg
Zinc
(66.0%)
7.26
mg
Copper
(7.1%)
0.064
mg
Manganese
(0.4%)
0.009
mg
Selenium
(36.0%)
19.8
μg
-
Cowpeas (blackeyes), immature seeds, raw
Weight
100
g
Energy
90
kcal
Iron
(6.1%)
1.1
mg
Zinc
(9.2%)
1.01
mg
Copper
(14.4%)
0.13
mg
Manganese
(24.3%)
0.56
mg
Selenium
(4.2%)
2.3
μg
-
Egg, whole, raw, fresh
Weight
100
g
Energy
143
kcal
Iron
(9.7%)
1.75
mg
Zinc
(11.7%)
1.29
mg
Copper
(8.0%)
0.072
mg
Manganese
(1.2%)
0.028
mg
Selenium
(55.8%)
30.7
μg
-
Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Weight
100
g
Energy
248
kcal
Iron
(11.3%)
2.04
mg
Zinc
(45.3%)
4.98
mg
Copper
(8.1%)
0.073
mg
Manganese
(0.5%)
0.012
mg
Selenium
(29.5%)
16.2
μg
-
Nuts, beechnuts, dried
Weight
100
g
Energy
576
kcal
Iron
(13.7%)
2.46
mg
Zinc
(3.3%)
0.36
mg
Copper
(74.4%)
0.67
mg
Manganese
(58.3%)
1.341
mg
Selenium
-
μg
-
Asparagus, raw
Weight
100
g
Energy
20
kcal
Iron
(11.9%)
2.14
mg
Zinc
(4.9%)
0.54
mg
Copper
(21.0%)
0.189
mg
Manganese
(6.9%)
0.158
mg
Selenium
(4.2%)
2.3
μg
-
Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Weight
100
g
Energy
244
kcal
Iron
(9.3%)
1.67
mg
Zinc
(41.3%)
4.54
mg
Copper
(9.0%)
0.081
mg
Manganese
(0.5%)
0.011
mg
Selenium
(36.9%)
20.3
μg
-
Fish, herring, Atlantic, raw
Weight
100
g
Energy
158
kcal
Iron
(6.1%)
1.1
mg
Zinc
(9.0%)
0.99
mg
Copper
(10.2%)
0.092
mg
Manganese
(1.5%)
0.035
mg
Selenium
(66.4%)
36.5
μg
-
Fish, salmon, Atlantic, wild, raw
Weight
100
g
Energy
142
kcal
Iron
(4.4%)
0.8
mg
Zinc
(5.8%)
0.64
mg
Copper
(27.8%)
0.25
mg
Manganese
(0.7%)
0.016
mg
Selenium
(66.4%)
36.5
μg
-
Seaweed, spirulina, raw
Weight
100
g
Energy
26
kcal
Iron
(15.5%)
2.79
mg
Zinc
(1.8%)
0.2
mg
Copper
(66.3%)
0.597
mg
Manganese
(8.1%)
0.186
mg
Selenium
(1.3%)
0.7
μg
-
Cornsalad, raw
Weight
100
g
Energy
21
kcal
Iron
(12.1%)
2.18
mg
Zinc
(5.4%)
0.59
mg
Copper
(14.9%)
0.134
mg
Manganese
(15.6%)
0.359
mg
Selenium
(1.6%)
0.9
μg
-
Rice flour, white, unenriched
Weight
100
g
Energy
366
kcal
Iron
(1.9%)
0.35
mg
Zinc
(7.3%)
0.8
mg
Copper
(14.4%)
0.13
mg
Manganese
(52.2%)
1.2
mg
Selenium
(27.5%)
15.1
μg
-
Balsam-pear (bitter gourd), leafy tips, raw
Weight
100
g
Energy
30
kcal
Iron
(11.3%)
2.04
mg
Zinc
(2.7%)
0.3
mg
Copper
(22.3%)
0.201
mg
Manganese
(23.3%)
0.536
mg
Selenium
(1.6%)
0.9
μg
-
Beef, ground, 90% lean meat / 10% fat, raw
Weight
100
g
Energy
176
kcal
Iron
(12.4%)
2.24
mg
Zinc
(43.5%)
4.79
mg
Copper
(8.0%)
0.072
mg
Manganese
(0.4%)
0.01
mg
Selenium
(30.2%)
16.6
μg
-
Pheasant, leg, meat only, raw
Weight
100
g
Energy
134
kcal
Iron
(9.9%)
1.78
mg
Zinc
(13.9%)
1.53
mg
Copper
(12.0%)
0.108
mg
Manganese
(0.9%)
0.02
mg
Selenium
(27.8%)
15.3
μg
-
Lambsquarters, raw
Weight
100
g
Energy
43
kcal
Iron
(6.7%)
1.2
mg
Zinc
(4.0%)
0.44
mg
Copper
(32.6%)
0.293
mg
Manganese
(34.0%)
0.782
mg
Selenium
(1.6%)
0.9
μg
-
Arrowhead, raw
Weight
100
g
Energy
99
kcal
Iron
(14.3%)
2.57
mg
Zinc
(2.5%)
0.28
mg
Copper
(19.0%)
0.171
mg
Manganese
(15.7%)
0.36
mg
Selenium
(1.3%)
0.7
μg
-
Veal, shoulder, whole (arm and blade), separable lean and fat, raw
Weight
100
g
Energy
130
kcal
Iron
(5.1%)
0.91
mg
Zinc
(35.7%)
3.93
mg
Copper
(13.2%)
0.119
mg
Manganese
(1.2%)
0.028
mg
Selenium
(14.7%)
8.1
μg
-
Seeds, breadnut tree seeds, raw
Weight
100
g
Energy
217
kcal
Iron
(11.6%)
2.09
mg
Zinc
(10.3%)
1.13
mg
Copper
(160.4%)
1.444
mg
Manganese
(7.7%)
0.178
mg
Selenium
-
μg
-
Lamb, rib, separable lean and fat, trimmed to 1/8" fat, choice, raw
Weight
100
g
Energy
342
kcal
Iron
(7.9%)
1.43
mg
Zinc
(26.1%)
2.87
mg
Copper
(10.2%)
0.092
mg
Manganese
(0.7%)
0.017
mg
Selenium
(32.2%)
17.7
μg
-
Veal, shoulder, arm, separable lean and fat, raw
Weight
100
g
Energy
132
kcal
Iron
(5.6%)
1
mg
Zinc
(29.1%)
3.2
mg
Copper
(13.3%)
0.12
mg
Manganese
(1.2%)
0.028
mg
Selenium
(15.3%)
8.4
μg
-
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, raw
Weight
100
g
Energy
186
kcal
Iron
(6.2%)
1.12
mg
Zinc
(28.1%)
3.09
mg
Copper
(10.7%)
0.096
mg
Manganese
(0.5%)
0.011
mg
Selenium
(47.6%)
26.2
μg
-
Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
165
kcal
Iron
(11.1%)
2
mg
Zinc
(45.3%)
4.98
mg
Copper
(7.4%)
0.067
mg
Manganese
(0.1%)
0.002
mg
Selenium
(42.0%)
23.1
μg
-
Cowpeas, leafy tips, raw
Weight
100
g
Energy
29
kcal
Iron
(10.7%)
1.92
mg
Zinc
(2.6%)
0.29
mg
Copper
(21.2%)
0.191
mg
Manganese
(22.1%)
0.509
mg
Selenium
(1.6%)
0.9
μg