-
Wheat, hard red winter
Weight
100
g
Energy
327
kcal
Iron
(17.7%)
3.19
mg
Zinc
(24.1%)
2.65
mg
Copper
(48.2%)
0.434
mg
Manganese
(173.3%)
3.985
mg
Selenium
(128.5%)
70.7
μg
-
Turkey, all classes, liver, raw
Weight
100
g
Energy
128
kcal
Iron
(49.7%)
8.94
mg
Zinc
(30.6%)
3.37
mg
Copper
(95.9%)
0.863
mg
Manganese
(12.9%)
0.296
mg
Selenium
(124.9%)
68.7
μg
-
Cereals, oats, regular and quick, not fortified, dry
Weight
100
g
Energy
379
kcal
Iron
(23.6%)
4.25
mg
Zinc
(33.1%)
3.64
mg
Copper
(43.4%)
0.391
mg
Manganese
(157.8%)
3.63
mg
Selenium
(52.5%)
28.9
μg
-
Barley, hulled
Weight
100
g
Energy
354
kcal
Iron
(20.0%)
3.6
mg
Zinc
(25.2%)
2.77
mg
Copper
(55.3%)
0.498
mg
Manganese
(84.5%)
1.943
mg
Selenium
(68.5%)
37.7
μg
-
Seeds, pumpkin and squash seed kernels, dried
Weight
100
g
Energy
559
kcal
Iron
(49.0%)
8.82
mg
Zinc
(71.0%)
7.81
mg
Copper
(149.2%)
1.343
mg
Manganese
(197.5%)
4.543
mg
Selenium
(17.1%)
9.4
μg
-
Veal, variety meats and by-products, liver, raw
Weight
100
g
Energy
140
kcal
Iron
(35.6%)
6.4
mg
Zinc
(109.3%)
12.02
mg
Copper
(1318.3%)
11.865
mg
Manganese
(11.1%)
0.255
mg
Selenium
(41.3%)
22.7
μg
-
Rye flour, dark
Weight
100
g
Energy
325
kcal
Iron
(27.6%)
4.97
mg
Zinc
(45.8%)
5.04
mg
Copper
(62.2%)
0.56
mg
Manganese
(263.6%)
6.062
mg
Selenium
(32.7%)
18
μg
-
Mollusks, oyster, eastern, wild, raw
Weight
100
g
Energy
51
kcal
Iron
(25.6%)
4.61
mg
Zinc
(357.3%)
39.3
mg
Copper
(317.6%)
2.858
mg
Manganese
(12.9%)
0.296
mg
Selenium
(35.8%)
19.7
μg
-
Cowpeas, catjang, mature seeds, raw
Weight
100
g
Energy
343
kcal
Iron
(55.3%)
9.95
mg
Zinc
(55.5%)
6.11
mg
Copper
(117.7%)
1.059
mg
Manganese
(67.1%)
1.544
mg
Selenium
(16.5%)
9.1
μg
-
Hyacinth beans, mature seeds, raw
Weight
100
g
Energy
344
kcal
Iron
(28.3%)
5.1
mg
Zinc
(84.5%)
9.3
mg
Copper
(148.3%)
1.335
mg
Manganese
(68.4%)
1.573
mg
Selenium
(14.9%)
8.2
μg
-
Millet flour
Weight
100
g
Energy
382
kcal
Iron
(21.9%)
3.94
mg
Zinc
(23.9%)
2.63
mg
Copper
(59.4%)
0.535
mg
Manganese
(43.6%)
1.002
mg
Selenium
(59.5%)
32.7
μg
-
Chicken, liver, all classes, raw
Weight
100
g
Energy
119
kcal
Iron
(49.9%)
8.99
mg
Zinc
(24.3%)
2.67
mg
Copper
(54.7%)
0.492
mg
Manganese
(11.1%)
0.255
mg
Selenium
(99.3%)
54.6
μg
-
Cereals, oats, instant, fortified, plain, dry
Weight
100
g
Energy
362
kcal
Iron
(137.3%)
24.72
mg
Zinc
(22.8%)
2.51
mg
Copper
(40.0%)
0.36
mg
Manganese
(147.2%)
3.385
mg
Selenium
(42.2%)
23.2
μg
-
Beans, pinto, mature seeds, raw
Weight
100
g
Energy
347
kcal
Iron
(28.2%)
5.07
mg
Zinc
(20.7%)
2.28
mg
Copper
(99.2%)
0.893
mg
Manganese
(49.9%)
1.148
mg
Selenium
(50.7%)
27.9
μg
-
Winged beans, mature seeds, raw
Weight
100
g
Energy
409
kcal
Iron
(74.7%)
13.44
mg
Zinc
(40.7%)
4.48
mg
Copper
(320.0%)
2.88
mg
Manganese
(161.8%)
3.721
mg
Selenium
(14.9%)
8.2
μg
-
Beverages, Whey protein powder isolate
Weight
100
g
Energy
359
kcal
Iron
(7.0%)
1.26
mg
Zinc
(79.3%)
8.72
mg
Copper
(129.2%)
1.163
mg
Manganese
(50.4%)
1.16
mg
Selenium
(74.0%)
40.7
μg
-
Turkey, whole, giblets, raw
Weight
100
g
Energy
124
kcal
Iron
(32.9%)
5.92
mg
Zinc
(29.4%)
3.23
mg
Copper
(64.1%)
0.577
mg
Manganese
(8.3%)
0.19
mg
Selenium
(89.6%)
49.3
μg
-
Barley malt flour
Weight
100
g
Energy
361
kcal
Iron
(26.2%)
4.71
mg
Zinc
(18.7%)
2.06
mg
Copper
(30.0%)
0.27
mg
Manganese
(51.9%)
1.193
mg
Selenium
(68.5%)
37.7
μg
-
Mollusks, whelk, unspecified, raw
Weight
100
g
Energy
137
kcal
Iron
(27.9%)
5.03
mg
Zinc
(14.8%)
1.63
mg
Copper
(114.4%)
1.03
mg
Manganese
(19.4%)
0.447
mg
Selenium
(81.5%)
44.8
μg
-
Beans, white, mature seeds, raw
Weight
100
g
Energy
333
kcal
Iron
(58.0%)
10.44
mg
Zinc
(33.4%)
3.67
mg
Copper
(109.3%)
0.984
mg
Manganese
(78.1%)
1.796
mg
Selenium
(23.3%)
12.8
μg
-
Amaranth grain, uncooked
Weight
100
g
Energy
371
kcal
Iron
(42.3%)
7.61
mg
Zinc
(26.1%)
2.87
mg
Copper
(58.3%)
0.525
mg
Manganese
(144.9%)
3.333
mg
Selenium
(34.0%)
18.7
μg
-
Lupins, mature seeds, raw
Weight
100
g
Energy
371
kcal
Iron
(24.2%)
4.36
mg
Zinc
(43.2%)
4.75
mg
Copper
(113.6%)
1.022
mg
Manganese
(103.6%)
2.382
mg
Selenium
(14.9%)
8.2
μg
-
Nuts, walnuts, black, dried
Weight
100
g
Energy
619
kcal
Iron
(17.3%)
3.12
mg
Zinc
(30.6%)
3.37
mg
Copper
(151.1%)
1.36
mg
Manganese
(169.4%)
3.896
mg
Selenium
(30.9%)
17
μg
-
Nuts, butternuts, dried
Weight
100
g
Energy
612
kcal
Iron
(22.3%)
4.02
mg
Zinc
(28.5%)
3.13
mg
Copper
(50.0%)
0.45
mg
Manganese
(285.2%)
6.56
mg
Selenium
(31.3%)
17.2
μg