-
Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Weight
100
g
Energy
223
kcal
Iron
(9.1%)
1.64
mg
Zinc
(30.2%)
3.32
mg
Copper
(5.7%)
0.051
mg
Manganese
(0.1%)
0.002
mg
Selenium
(36.4%)
20
μg
-
Blackberries, raw
Weight
100
g
Energy
43
kcal
Iron
(3.4%)
0.62
mg
Zinc
(4.8%)
0.53
mg
Copper
(18.3%)
0.165
mg
Manganese
(28.1%)
0.646
mg
Selenium
(0.7%)
0.4
μg
-
Turkey, whole, meat only, raw
Weight
100
g
Energy
115
kcal
Iron
(4.8%)
0.86
mg
Zinc
(16.7%)
1.84
mg
Copper
(8.8%)
0.079
mg
Manganese
(0.5%)
0.012
mg
Selenium
(41.1%)
22.6
μg
-
Cheese, swiss
Weight
100
g
Energy
393
kcal
Iron
(0.7%)
0.13
mg
Zinc
(39.7%)
4.37
mg
Copper
(5.2%)
0.047
mg
Manganese
(1.1%)
0.026
mg
Selenium
(54.5%)
30
μg
-
Broccoli raab, raw
Weight
100
g
Energy
22
kcal
Iron
(11.9%)
2.14
mg
Zinc
(7.0%)
0.77
mg
Copper
(4.7%)
0.042
mg
Manganese
(17.2%)
0.395
mg
Selenium
(1.8%)
1
μg
-
Frog legs, raw
Weight
100
g
Energy
73
kcal
Iron
(8.3%)
1.5
mg
Zinc
(9.1%)
1
mg
Copper
(27.8%)
0.25
mg
Manganese
-
mg
Selenium
(25.6%)
14.1
μg
-
Fish, carp, raw
Weight
100
g
Energy
127
kcal
Iron
(6.9%)
1.24
mg
Zinc
(13.5%)
1.48
mg
Copper
(6.3%)
0.057
mg
Manganese
(1.8%)
0.042
mg
Selenium
(22.9%)
12.6
μg
-
Game meat, buffalo, water, raw
Weight
100
g
Energy
99
kcal
Iron
(8.9%)
1.61
mg
Zinc
(17.5%)
1.93
mg
Copper
(16.8%)
0.151
mg
Manganese
-
mg
Selenium
(16.4%)
9
μg
-
Beef, ground, 70% lean meat / 30% fat, raw
Weight
100
g
Energy
332
kcal
Iron
(9.1%)
1.64
mg
Zinc
(32.5%)
3.57
mg
Copper
(5.6%)
0.05
mg
Manganese
(0.4%)
0.009
mg
Selenium
(24.5%)
13.5
μg
-
Radicchio, raw
Weight
100
g
Energy
23
kcal
Iron
(3.2%)
0.57
mg
Zinc
(5.6%)
0.62
mg
Copper
(37.9%)
0.341
mg
Manganese
(6.0%)
0.138
mg
Selenium
(1.6%)
0.9
μg
-
Fish, shad, american, raw
Weight
100
g
Energy
197
kcal
Iron
(5.4%)
0.97
mg
Zinc
(3.4%)
0.37
mg
Copper
(7.1%)
0.064
mg
Manganese
(1.8%)
0.042
mg
Selenium
(66.4%)
36.5
μg
-
Peppers, hot chili, green, raw
Weight
100
g
Energy
40
kcal
Iron
(6.7%)
1.2
mg
Zinc
(2.7%)
0.3
mg
Copper
(19.3%)
0.174
mg
Manganese
(10.3%)
0.237
mg
Selenium
(0.9%)
0.5
μg
-
Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Weight
100
g
Energy
199
kcal
Iron
(10.0%)
1.8
mg
Zinc
(29.9%)
3.29
mg
Copper
(4.4%)
0.04
mg
Manganese
(0.1%)
0.002
mg
Selenium
(35.5%)
19.5
μg
-
Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
124
kcal
Iron
(8.1%)
1.45
mg
Zinc
(30.9%)
3.4
mg
Copper
(4.7%)
0.042
mg
Manganese
(0.0%)
0.001
mg
Selenium
(40.7%)
22.4
μg
-
Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
124
kcal
Iron
(8.1%)
1.45
mg
Zinc
(30.8%)
3.39
mg
Copper
(4.7%)
0.042
mg
Manganese
(0.0%)
0.001
mg
Selenium
(40.7%)
22.4
μg
-
Cheese, pasteurized process, American, without added vitamin D
Weight
100
g
Energy
371
kcal
Iron
(3.5%)
0.63
mg
Zinc
(22.6%)
2.49
mg
Copper
(5.1%)
0.046
mg
Manganese
(1.8%)
0.041
mg
Selenium
(36.7%)
20.2
μg
-
Corn flour, yellow, degermed, unenriched
Weight
100
g
Energy
375
kcal
Iron
(5.1%)
0.91
mg
Zinc
(3.4%)
0.37
mg
Copper
(15.8%)
0.142
mg
Manganese
(2.4%)
0.056
mg
Selenium
(14.5%)
8
μg
-
Veal, loin, separable lean and fat, raw
Weight
100
g
Energy
177
kcal
Iron
(4.7%)
0.84
mg
Zinc
(18.3%)
2.01
mg
Copper
(9.1%)
0.082
mg
Manganese
(0.6%)
0.013
mg
Selenium
(29.5%)
16.2
μg
-
Turkey, whole, meat and skin, raw
Weight
100
g
Energy
144
kcal
Iron
(4.8%)
0.86
mg
Zinc
(16.2%)
1.78
mg
Copper
(8.6%)
0.077
mg
Manganese
(0.5%)
0.012
mg
Selenium
(38.7%)
21.3
μg
-
Pork, fresh, loin, sirloin (chops or roasts), boneless, separable lean and fat, raw
Weight
100
g
Energy
133
kcal
Iron
(3.1%)
0.55
mg
Zinc
(15.5%)
1.7
mg
Copper
(7.7%)
0.069
mg
Manganese
(0.5%)
0.011
mg
Selenium
(66.7%)
36.7
μg
-
Chicken, broilers or fryers, dark meat, meat only, raw
Weight
100
g
Energy
125
kcal
Iron
(5.7%)
1.03
mg
Zinc
(18.2%)
2
mg
Copper
(7.0%)
0.063
mg
Manganese
(0.9%)
0.021
mg
Selenium
(24.5%)
13.5
μg
-
Mushrooms, enoki, raw
Weight
100
g
Energy
37
kcal
Iron
(6.4%)
1.15
mg
Zinc
(5.9%)
0.65
mg
Copper
(11.9%)
0.107
mg
Manganese
(3.3%)
0.075
mg
Selenium
(4.0%)
2.2
μg
-
Chicken, roasting, meat and skin and giblets and neck, raw
Weight
100
g
Energy
213
kcal
Iron
(7.6%)
1.37
mg
Zinc
(11.6%)
1.28
mg
Copper
(6.7%)
0.06
mg
Manganese
(1.2%)
0.027
mg
Selenium
(21.1%)
11.6
μg
-
Cheese, parmesan, hard
Weight
100
g
Energy
392
kcal
Iron
(4.6%)
0.82
mg
Zinc
(25.0%)
2.75
mg
Copper
(3.6%)
0.032
mg
Manganese
(0.9%)
0.02
mg
Selenium
(40.9%)
22.5
μg