-
Pokeberry shoots, (poke), raw
Weight
100
g
Energy
23
kcal
Iron
(9.4%)
1.7
mg
Zinc
(2.2%)
0.24
mg
Copper
(17.4%)
0.157
mg
Manganese
(18.2%)
0.418
mg
Selenium
(1.6%)
0.9
μg
-
Turkey, retail parts, thigh, meat only, raw
Weight
100
g
Energy
116
kcal
Iron
(7.9%)
1.42
mg
Zinc
(26.8%)
2.95
mg
Copper
(9.2%)
0.083
mg
Manganese
(0.3%)
0.006
mg
Selenium
(39.1%)
21.5
μg
-
Beef, ground, 80% lean meat / 20% fat, raw
Weight
100
g
Energy
254
kcal
Iron
(10.8%)
1.94
mg
Zinc
(38.0%)
4.18
mg
Copper
(6.8%)
0.061
mg
Manganese
(0.4%)
0.01
mg
Selenium
(27.3%)
15
μg
-
Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Weight
100
g
Energy
247
kcal
Iron
(7.9%)
1.42
mg
Zinc
(31.0%)
3.41
mg
Copper
(7.4%)
0.067
mg
Manganese
(0.5%)
0.011
mg
Selenium
(40.0%)
22
μg
-
Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, raw
Weight
100
g
Energy
306
kcal
Iron
(9.7%)
1.74
mg
Zinc
(33.9%)
3.73
mg
Copper
(6.6%)
0.059
mg
Manganese
(0.5%)
0.012
mg
Selenium
(29.5%)
16.2
μg
-
Veal, sirloin, separable lean and fat, raw
Weight
100
g
Energy
152
kcal
Iron
(4.3%)
0.78
mg
Zinc
(23.2%)
2.55
mg
Copper
(12.2%)
0.11
mg
Manganese
(1.2%)
0.027
mg
Selenium
(15.5%)
8.5
μg
-
Pork, cured, ham, steak, boneless, extra lean, unheated
Weight
100
g
Energy
122
kcal
Iron
(5.6%)
1
mg
Zinc
(18.4%)
2.02
mg
Copper
(8.9%)
0.08
mg
Manganese
(1.6%)
0.037
mg
Selenium
(28.2%)
15.5
μg
-
Rice noodles, dry
Weight
100
g
Energy
364
kcal
Iron
(3.9%)
0.7
mg
Zinc
(6.7%)
0.74
mg
Copper
(8.7%)
0.078
mg
Manganese
(21.7%)
0.498
mg
Selenium
(27.5%)
15.1
μg
-
Veal, shank, separable lean and fat, raw
Weight
100
g
Energy
107
kcal
Iron
(6.5%)
1.17
mg
Zinc
(30.2%)
3.32
mg
Copper
(11.1%)
0.1
mg
Manganese
(0.4%)
0.01
mg
Selenium
(23.1%)
12.7
μg
-
Semolina, unenriched
Weight
100
g
Energy
360
kcal
Iron
(6.8%)
1.23
mg
Zinc
(9.5%)
1.05
mg
Copper
(21.0%)
0.189
mg
Manganese
(26.9%)
0.619
mg
Selenium
-
μg
-
Pork, fresh, backribs, separable lean and fat, raw
Weight
100
g
Energy
224
kcal
Iron
(4.2%)
0.76
mg
Zinc
(23.1%)
2.54
mg
Copper
(10.1%)
0.091
mg
Manganese
(0.3%)
0.008
mg
Selenium
(55.8%)
30.7
μg
-
Mollusks, clam, mixed species, raw
Weight
100
g
Energy
86
kcal
Iron
(9.0%)
1.62
mg
Zinc
(4.6%)
0.51
mg
Copper
(5.9%)
0.053
mg
Manganese
(3.7%)
0.085
mg
Selenium
(55.6%)
30.6
μg
-
Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, raw
Weight
100
g
Energy
316
kcal
Iron
(9.5%)
1.71
mg
Zinc
(34.1%)
3.75
mg
Copper
(6.6%)
0.059
mg
Manganese
(0.5%)
0.012
mg
Selenium
(28.7%)
15.8
μg
-
Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean and fat, raw
Weight
100
g
Energy
168
kcal
Iron
(4.6%)
0.82
mg
Zinc
(17.7%)
1.95
mg
Copper
(9.8%)
0.088
mg
Manganese
(0.5%)
0.012
mg
Selenium
(53.1%)
29.2
μg
-
Turkey, all classes, wing, meat and skin, raw
Weight
100
g
Energy
197
kcal
Iron
(7.0%)
1.26
mg
Zinc
(14.0%)
1.54
mg
Copper
(8.6%)
0.077
mg
Manganese
(0.7%)
0.017
mg
Selenium
(40.7%)
22.4
μg
-
Pork, fresh, leg (ham), whole, separable lean and fat, raw
Weight
100
g
Energy
245
kcal
Iron
(4.7%)
0.85
mg
Zinc
(17.5%)
1.93
mg
Copper
(7.2%)
0.065
mg
Manganese
(1.0%)
0.023
mg
Selenium
(53.5%)
29.4
μg
-
Veal, leg (top round), separable lean and fat, raw
Weight
100
g
Energy
117
kcal
Iron
(4.4%)
0.79
mg
Zinc
(20.9%)
2.3
mg
Copper
(12.0%)
0.108
mg
Manganese
(1.3%)
0.029
mg
Selenium
(16.4%)
9
μg
-
Turkey, Ground, raw
Weight
100
g
Energy
148
kcal
Iron
(6.1%)
1.09
mg
Zinc
(21.4%)
2.35
mg
Copper
(10.7%)
0.096
mg
Manganese
(0.3%)
0.008
mg
Selenium
(39.8%)
21.9
μg
-
Mushrooms, shiitake, raw
Weight
100
g
Energy
34
kcal
Iron
(2.3%)
0.41
mg
Zinc
(9.4%)
1.03
mg
Copper
(15.8%)
0.142
mg
Manganese
(10.0%)
0.23
mg
Selenium
(10.4%)
5.7
μg
-
Leeks, (bulb and lower leaf-portion), raw
Weight
100
g
Energy
61
kcal
Iron
(11.7%)
2.1
mg
Zinc
(1.1%)
0.12
mg
Copper
(13.3%)
0.12
mg
Manganese
(20.9%)
0.481
mg
Selenium
(1.8%)
1
μg
-
Dates, deglet noor
Weight
100
g
Energy
282
kcal
Iron
(5.7%)
1.02
mg
Zinc
(2.6%)
0.29
mg
Copper
(22.9%)
0.206
mg
Manganese
(11.4%)
0.262
mg
Selenium
(5.5%)
3
μg
-
Cress, garden, raw
Weight
100
g
Energy
32
kcal
Iron
(7.2%)
1.3
mg
Zinc
(2.1%)
0.23
mg
Copper
(18.9%)
0.17
mg
Manganese
(24.0%)
0.553
mg
Selenium
(1.6%)
0.9
μg
-
Turkey, dark meat, meat and skin, raw
Weight
100
g
Energy
166
kcal
Iron
(5.6%)
1
mg
Zinc
(21.1%)
2.32
mg
Copper
(9.4%)
0.085
mg
Manganese
(0.6%)
0.014
mg
Selenium
(36.7%)
20.2
μg
-
Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
228
kcal
Iron
(10.1%)
1.81
mg
Zinc
(45.1%)
4.96
mg
Copper
(7.8%)
0.07
mg
Manganese
-
mg
Selenium
(44.0%)
24.2
μg