-
Beef, brisket, whole, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Weight
100
g
Energy
253
kcal
Iron
(9.4%)
1.7
mg
Zinc
(33.7%)
3.71
mg
Copper
(7.9%)
0.071
mg
Manganese
(0.6%)
0.013
mg
Selenium
(29.1%)
16
μg
-
Millet, puffed
Weight
100
g
Energy
354
kcal
Iron
(15.6%)
2.81
mg
Zinc
(14.4%)
1.58
mg
Copper
(78.0%)
0.702
mg
Manganese
-
mg
Selenium
(5.3%)
2.9
μg
-
Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Weight
100
g
Energy
201
kcal
Iron
(8.2%)
1.48
mg
Zinc
(32.3%)
3.55
mg
Copper
(7.7%)
0.069
mg
Manganese
(0.5%)
0.011
mg
Selenium
(41.6%)
22.9
μg
-
Beef, short loin, top loin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Weight
100
g
Energy
228
kcal
Iron
(8.2%)
1.47
mg
Zinc
(32.1%)
3.53
mg
Copper
(7.7%)
0.069
mg
Manganese
(0.5%)
0.011
mg
Selenium
(41.5%)
22.8
μg
-
Fish, tuna, fresh, skipjack, raw
Weight
100
g
Energy
103
kcal
Iron
(6.9%)
1.25
mg
Zinc
(7.5%)
0.82
mg
Copper
(9.6%)
0.086
mg
Manganese
(0.7%)
0.015
mg
Selenium
(66.4%)
36.5
μg
-
Chicken, stewing, meat and skin, and giblets and neck, raw
Weight
100
g
Energy
251
kcal
Iron
(8.4%)
1.51
mg
Zinc
(12.5%)
1.37
mg
Copper
(10.2%)
0.092
mg
Manganese
(1.3%)
0.031
mg
Selenium
(22.7%)
12.5
μg
-
Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)
Weight
100
g
Energy
71
kcal
Iron
(1.2%)
0.21
mg
Zinc
(8.8%)
0.97
mg
Copper
(20.2%)
0.182
mg
Manganese
(1.3%)
0.029
mg
Selenium
(53.8%)
29.6
μg
-
Veal, composite of trimmed retail cuts, separable lean and fat, raw
Weight
100
g
Energy
144
kcal
Iron
(4.6%)
0.83
mg
Zinc
(27.8%)
3.06
mg
Copper
(12.1%)
0.109
mg
Manganese
(1.2%)
0.028
mg
Selenium
(15.3%)
8.4
μg
-
Dock, raw
Weight
100
g
Energy
22
kcal
Iron
(13.3%)
2.4
mg
Zinc
(1.8%)
0.2
mg
Copper
(14.6%)
0.131
mg
Manganese
(15.2%)
0.349
mg
Selenium
(1.6%)
0.9
μg
-
Pork, fresh, shoulder, whole, separable lean and fat, raw
Weight
100
g
Energy
236
kcal
Iron
(5.8%)
1.05
mg
Zinc
(24.5%)
2.7
mg
Copper
(9.3%)
0.084
mg
Manganese
(0.5%)
0.011
mg
Selenium
(46.4%)
25.5
μg
-
Game meat, moose, raw
Weight
100
g
Energy
102
kcal
Iron
(17.8%)
3.21
mg
Zinc
(25.5%)
2.8
mg
Copper
(7.4%)
0.067
mg
Manganese
(0.3%)
0.008
mg
Selenium
(17.5%)
9.6
μg
-
Arrowroot, raw
Weight
100
g
Energy
65
kcal
Iron
(12.3%)
2.22
mg
Zinc
(5.7%)
0.63
mg
Copper
(13.4%)
0.121
mg
Manganese
(7.6%)
0.174
mg
Selenium
(1.3%)
0.7
μg
-
Veal, rib, separable lean and fat, raw
Weight
100
g
Energy
162
kcal
Iron
(4.8%)
0.86
mg
Zinc
(29.5%)
3.24
mg
Copper
(11.3%)
0.102
mg
Manganese
(1.2%)
0.027
mg
Selenium
(14.9%)
8.2
μg
-
Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
124
kcal
Iron
(12.9%)
2.33
mg
Zinc
(33.5%)
3.68
mg
Copper
(5.3%)
0.048
mg
Manganese
(0.2%)
0.004
mg
Selenium
(40.2%)
22.1
μg
-
Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
125
kcal
Iron
(12.9%)
2.33
mg
Zinc
(33.4%)
3.67
mg
Copper
(5.3%)
0.048
mg
Manganese
(0.2%)
0.004
mg
Selenium
(40.2%)
22.1
μg
-
Fish, mackerel, Atlantic, raw
Weight
100
g
Energy
205
kcal
Iron
(9.1%)
1.63
mg
Zinc
(5.7%)
0.63
mg
Copper
(8.1%)
0.073
mg
Manganese
(0.7%)
0.015
mg
Selenium
(80.2%)
44.1
μg
-
Fish, herring, Pacific, raw
Weight
100
g
Energy
195
kcal
Iron
(6.2%)
1.12
mg
Zinc
(4.8%)
0.53
mg
Copper
(8.7%)
0.078
mg
Manganese
(2.0%)
0.045
mg
Selenium
(66.4%)
36.5
μg
-
Fish, mackerel, Pacific and jack, mixed species, raw
Weight
100
g
Energy
158
kcal
Iron
(6.4%)
1.16
mg
Zinc
(6.1%)
0.67
mg
Copper
(10.3%)
0.093
mg
Manganese
(0.7%)
0.015
mg
Selenium
(66.4%)
36.5
μg
-
Turkey, ground, 93% lean, 7% fat, raw
Weight
100
g
Energy
150
kcal
Iron
(6.5%)
1.17
mg
Zinc
(23.0%)
2.53
mg
Copper
(11.9%)
0.107
mg
Manganese
(0.3%)
0.008
mg
Selenium
(34.5%)
19
μg
-
Cornmeal, yellow, self-rising, degermed, enriched
Weight
100
g
Energy
355
kcal
Iron
(26.3%)
4.73
mg
Zinc
(9.1%)
1
mg
Copper
(14.4%)
0.13
mg
Manganese
(4.6%)
0.105
mg
Selenium
-
μg
-
Fish, trout, rainbow, wild, raw
Weight
100
g
Energy
119
kcal
Iron
(3.9%)
0.7
mg
Zinc
(9.8%)
1.08
mg
Copper
(12.1%)
0.109
mg
Manganese
(6.9%)
0.158
mg
Selenium
(22.9%)
12.6
μg
-
Fiddlehead ferns, raw
Weight
100
g
Energy
34
kcal
Iron
(7.3%)
1.31
mg
Zinc
(7.5%)
0.83
mg
Copper
(35.6%)
0.32
mg
Manganese
(22.2%)
0.51
mg
Selenium
-
μg
-
Pumpkin leaves, raw
Weight
100
g
Energy
19
kcal
Iron
(12.3%)
2.22
mg
Zinc
(1.8%)
0.2
mg
Copper
(14.8%)
0.133
mg
Manganese
(15.4%)
0.355
mg
Selenium
(1.6%)
0.9
μg
-
Turnip greens, raw
Weight
100
g
Energy
32
kcal
Iron
(6.1%)
1.1
mg
Zinc
(1.7%)
0.19
mg
Copper
(38.9%)
0.35
mg
Manganese
(20.3%)
0.466
mg
Selenium
(2.2%)
1.2
μg