-
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
155
kcal
Iron
(8.6%)
1.55
mg
Zinc
(33.6%)
3.7
mg
Copper
(8.0%)
0.072
mg
Manganese
(0.5%)
0.012
mg
Selenium
(43.5%)
23.9
μg
-
Nuts, chestnuts, chinese, raw
Weight
100
g
Energy
224
kcal
Iron
(7.8%)
1.41
mg
Zinc
(7.9%)
0.87
mg
Copper
(40.3%)
0.363
mg
Manganese
(69.6%)
1.601
mg
Selenium
-
μg
-
Borage, raw
Weight
100
g
Energy
21
kcal
Iron
(18.3%)
3.3
mg
Zinc
(1.8%)
0.2
mg
Copper
(14.4%)
0.13
mg
Manganese
(15.2%)
0.349
mg
Selenium
(1.6%)
0.9
μg
-
Pork, fresh, variety meats and by-products, tongue, raw
Weight
100
g
Energy
225
kcal
Iron
(18.6%)
3.35
mg
Zinc
(27.4%)
3.01
mg
Copper
(7.8%)
0.07
mg
Manganese
(0.5%)
0.011
mg
Selenium
(18.9%)
10.4
μg
-
Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Weight
100
g
Energy
277
kcal
Iron
(8.8%)
1.59
mg
Zinc
(39.3%)
4.32
mg
Copper
(8.6%)
0.077
mg
Manganese
(0.5%)
0.011
mg
Selenium
(35.3%)
19.4
μg
-
Mushrooms, oyster, raw
Weight
100
g
Energy
33
kcal
Iron
(7.4%)
1.33
mg
Zinc
(7.0%)
0.77
mg
Copper
(27.1%)
0.244
mg
Manganese
(4.9%)
0.113
mg
Selenium
(4.7%)
2.6
μg
-
Chives, raw
Weight
100
g
Energy
30
kcal
Iron
(8.9%)
1.6
mg
Zinc
(5.1%)
0.56
mg
Copper
(17.4%)
0.157
mg
Manganese
(16.2%)
0.373
mg
Selenium
(1.6%)
0.9
μg
-
Chicken, broilers or fryers, neck, meat and skin, raw
Weight
100
g
Energy
297
kcal
Iron
(10.6%)
1.9
mg
Zinc
(16.9%)
1.86
mg
Copper
(8.9%)
0.08
mg
Manganese
(1.4%)
0.033
mg
Selenium
(21.8%)
12
μg
-
Pork, cured, shoulder, blade roll, separable lean and fat, unheated
Weight
100
g
Energy
269
kcal
Iron
(4.6%)
0.82
mg
Zinc
(21.4%)
2.35
mg
Copper
(10.0%)
0.09
mg
Manganese
(1.4%)
0.033
mg
Selenium
(40.0%)
22
μg
-
Chicken, stewing, dark meat, meat only, raw
Weight
100
g
Energy
157
kcal
Iron
(6.8%)
1.22
mg
Zinc
(18.9%)
2.08
mg
Copper
(11.9%)
0.107
mg
Manganese
(0.9%)
0.021
mg
Selenium
(24.5%)
13.5
μg
-
Potato flour
Weight
100
g
Energy
357
kcal
Iron
(7.7%)
1.38
mg
Zinc
(4.9%)
0.54
mg
Copper
(21.9%)
0.197
mg
Manganese
(13.6%)
0.313
mg
Selenium
(2.0%)
1.1
μg
-
Beef, ground, 85% lean meat / 15% fat, raw
Weight
100
g
Energy
215
kcal
Iron
(11.6%)
2.09
mg
Zinc
(40.7%)
4.48
mg
Copper
(7.4%)
0.067
mg
Manganese
(0.4%)
0.01
mg
Selenium
(28.7%)
15.8
μg
-
Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
147
kcal
Iron
(13.8%)
2.49
mg
Zinc
(29.3%)
3.22
mg
Copper
(7.0%)
0.063
mg
Manganese
(0.3%)
0.007
mg
Selenium
(36.7%)
20.2
μg
-
Chard, swiss, raw
Weight
100
g
Energy
19
kcal
Iron
(10.0%)
1.8
mg
Zinc
(3.3%)
0.36
mg
Copper
(19.9%)
0.179
mg
Manganese
(15.9%)
0.366
mg
Selenium
(1.6%)
0.9
μg
-
Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
149
kcal
Iron
(13.8%)
2.48
mg
Zinc
(29.1%)
3.2
mg
Copper
(6.9%)
0.062
mg
Manganese
(0.3%)
0.007
mg
Selenium
(36.5%)
20.1
μg
-
Turkey, whole, dark meat, meat only, raw
Weight
100
g
Energy
108
kcal
Iron
(5.8%)
1.04
mg
Zinc
(23.5%)
2.59
mg
Copper
(10.2%)
0.092
mg
Manganese
(0.6%)
0.014
mg
Selenium
(40.7%)
22.4
μg
-
Turkey, whole, back, meat only, raw
Weight
100
g
Energy
113
kcal
Iron
(5.8%)
1.04
mg
Zinc
(23.5%)
2.59
mg
Copper
(10.2%)
0.092
mg
Manganese
(0.6%)
0.014
mg
Selenium
(40.7%)
22.4
μg
-
Turkey, thigh, from whole bird, meat only, raw
Weight
100
g
Energy
108
kcal
Iron
(5.8%)
1.04
mg
Zinc
(23.5%)
2.59
mg
Copper
(10.2%)
0.092
mg
Manganese
(0.6%)
0.014
mg
Selenium
(40.7%)
22.4
μg
-
Fish, ling, raw
Weight
100
g
Energy
87
kcal
Iron
(3.6%)
0.65
mg
Zinc
(7.1%)
0.78
mg
Copper
(12.2%)
0.11
mg
Manganese
(1.3%)
0.03
mg
Selenium
(66.4%)
36.5
μg
-
Jew's ear, (pepeao), raw
Weight
100
g
Energy
25
kcal
Iron
(3.1%)
0.56
mg
Zinc
(6.0%)
0.66
mg
Copper
(49.4%)
0.445
mg
Manganese
(4.4%)
0.101
mg
Selenium
(20.2%)
11.1
μg
-
Raisins, dark, seedless
Weight
100
g
Energy
299
kcal
Iron
(9.9%)
1.79
mg
Zinc
(3.3%)
0.36
mg
Copper
(30.2%)
0.272
mg
Manganese
(12.2%)
0.281
mg
Selenium
(1.1%)
0.6
μg
-
Pork, fresh, loin, tenderloin, separable lean and fat, raw
Weight
100
g
Energy
120
kcal
Iron
(5.4%)
0.97
mg
Zinc
(17.0%)
1.87
mg
Copper
(9.9%)
0.089
mg
Manganese
(0.6%)
0.014
mg
Selenium
(55.1%)
30.3
μg
-
Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
165
kcal
Iron
(8.3%)
1.49
mg
Zinc
(32.5%)
3.58
mg
Copper
(7.8%)
0.07
mg
Manganese
(0.5%)
0.011
mg
Selenium
(42.0%)
23.1
μg
-
Chrysanthemum, garland, raw
Weight
100
g
Energy
24
kcal
Iron
(12.7%)
2.29
mg
Zinc
(6.5%)
0.71
mg
Copper
(15.2%)
0.137
mg
Manganese
(41.0%)
0.943
mg
Selenium
-
μg