-
Pork, cured, ham, whole, separable lean and fat, unheated
Weight
100
g
Energy
246
kcal
Iron
(3.9%)
0.71
mg
Zinc
(16.0%)
1.76
mg
Copper
(7.9%)
0.071
mg
Manganese
(1.2%)
0.028
mg
Selenium
(27.8%)
15.3
μg
-
Pork, fresh, loin, whole, separable lean and fat, raw
Weight
100
g
Energy
198
kcal
Iron
(4.4%)
0.79
mg
Zinc
(15.8%)
1.74
mg
Copper
(6.2%)
0.056
mg
Manganese
(0.5%)
0.011
mg
Selenium
(60.4%)
33.2
μg
-
Chicken, broilers or fryers, dark meat, drumstick, meat only, raw
Weight
100
g
Energy
116
kcal
Iron
(4.2%)
0.76
mg
Zinc
(18.6%)
2.05
mg
Copper
(7.3%)
0.066
mg
Manganese
(0.6%)
0.014
mg
Selenium
(39.6%)
21.8
μg
-
Seaweed, agar, raw
Weight
100
g
Energy
26
kcal
Iron
(10.3%)
1.86
mg
Zinc
(5.3%)
0.58
mg
Copper
(6.8%)
0.061
mg
Manganese
(16.2%)
0.373
mg
Selenium
(1.3%)
0.7
μg
-
Rice, white, medium-grain, raw, unenriched
Weight
100
g
Energy
360
kcal
Iron
(4.4%)
0.8
mg
Zinc
(10.5%)
1.16
mg
Copper
(12.2%)
0.11
mg
Manganese
(47.8%)
1.1
mg
Selenium
-
μg
-
Chicken, stewing, meat and skin, raw
Weight
100
g
Energy
258
kcal
Iron
(5.8%)
1.04
mg
Zinc
(10.8%)
1.19
mg
Copper
(8.2%)
0.074
mg
Manganese
(0.8%)
0.019
mg
Selenium
(26.2%)
14.4
μg
-
Chicken, roasting, dark meat, meat only, raw
Weight
100
g
Energy
113
kcal
Iron
(6.4%)
1.15
mg
Zinc
(15.0%)
1.65
mg
Copper
(6.6%)
0.059
mg
Manganese
(0.9%)
0.02
mg
Selenium
(24.5%)
13.5
μg
-
Cereals, corn grits, yellow, regular and quick, unenriched, dry
Weight
100
g
Energy
371
kcal
Iron
(5.6%)
1
mg
Zinc
(3.7%)
0.41
mg
Copper
(8.3%)
0.075
mg
Manganese
(4.6%)
0.106
mg
Selenium
(30.9%)
17
μg
-
Pork, cured, ham, separable fat, boneless, unheated
Weight
100
g
Energy
515
kcal
Iron
(2.8%)
0.5
mg
Zinc
(10.4%)
1.14
mg
Copper
(10.8%)
0.097
mg
Manganese
(1.0%)
0.022
mg
Selenium
(28.7%)
15.8
μg
-
Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw
Weight
100
g
Energy
186
kcal
Iron
(3.3%)
0.59
mg
Zinc
(16.8%)
1.85
mg
Copper
(7.2%)
0.065
mg
Manganese
(0.3%)
0.008
mg
Selenium
(64.5%)
35.5
μg
-
Fish, tilapia, raw
Weight
100
g
Energy
96
kcal
Iron
(3.1%)
0.56
mg
Zinc
(3.0%)
0.33
mg
Copper
(8.3%)
0.075
mg
Manganese
(1.6%)
0.037
mg
Selenium
(76.0%)
41.8
μg
-
Radish seeds, sprouted, raw
Weight
100
g
Energy
43
kcal
Iron
(4.8%)
0.86
mg
Zinc
(5.1%)
0.56
mg
Copper
(13.3%)
0.12
mg
Manganese
(11.3%)
0.26
mg
Selenium
(1.1%)
0.6
μg
-
Pork, fresh, loin, blade (chops or roasts), boneless, separable lean and fat only, raw
Weight
100
g
Energy
157
kcal
Iron
(4.1%)
0.74
mg
Zinc
(15.8%)
1.74
mg
Copper
(5.9%)
0.053
mg
Manganese
(0.4%)
0.009
mg
Selenium
(67.5%)
37.1
μg
-
Mung beans, mature seeds, sprouted, raw
Weight
100
g
Energy
30
kcal
Iron
(5.1%)
0.91
mg
Zinc
(3.7%)
0.41
mg
Copper
(18.2%)
0.164
mg
Manganese
(8.2%)
0.188
mg
Selenium
(1.1%)
0.6
μg
-
Endive, raw
Weight
100
g
Energy
17
kcal
Iron
(4.6%)
0.83
mg
Zinc
(7.2%)
0.79
mg
Copper
(11.0%)
0.099
mg
Manganese
(18.3%)
0.42
mg
Selenium
(0.4%)
0.2
μg
-
Chicken, broilers or fryers, leg, meat only, raw
Weight
100
g
Energy
120
kcal
Iron
(4.3%)
0.78
mg
Zinc
(16.0%)
1.76
mg
Copper
(6.7%)
0.06
mg
Manganese
(0.7%)
0.017
mg
Selenium
(38.2%)
21
μg
-
Shallots, raw
Weight
100
g
Energy
72
kcal
Iron
(6.7%)
1.2
mg
Zinc
(3.6%)
0.4
mg
Copper
(9.8%)
0.088
mg
Manganese
(12.7%)
0.292
mg
Selenium
(2.2%)
1.2
μg
-
Mushrooms, maitake, raw
Weight
100
g
Energy
31
kcal
Iron
(1.7%)
0.3
mg
Zinc
(6.8%)
0.75
mg
Copper
(28.0%)
0.252
mg
Manganese
(2.6%)
0.059
mg
Selenium
(4.0%)
2.2
μg
-
Cheese, American, nonfat or fat free
Weight
100
g
Energy
126
kcal
Iron
(0.0%)
0
mg
Zinc
(37.4%)
4.11
mg
Copper
(62.1%)
0.559
mg
Manganese
-
mg
Selenium
(26.5%)
14.6
μg
-
Cheese, gjetost
Weight
100
g
Energy
466
kcal
Iron
(2.9%)
0.52
mg
Zinc
(10.4%)
1.14
mg
Copper
(8.9%)
0.08
mg
Manganese
(1.7%)
0.04
mg
Selenium
(26.4%)
14.5
μg
-
Ginger root, raw
Weight
100
g
Energy
80
kcal
Iron
(3.3%)
0.6
mg
Zinc
(3.1%)
0.34
mg
Copper
(25.1%)
0.226
mg
Manganese
(10.0%)
0.229
mg
Selenium
(1.3%)
0.7
μg
-
Peas, edible-podded, raw
Weight
100
g
Energy
42
kcal
Iron
(11.6%)
2.08
mg
Zinc
(2.5%)
0.27
mg
Copper
(8.8%)
0.079
mg
Manganese
(10.6%)
0.244
mg
Selenium
(1.3%)
0.7
μg
-
Cheese, cheddar
Weight
100
g
Energy
403
kcal
Iron
(0.8%)
0.14
mg
Zinc
(33.1%)
3.64
mg
Copper
(3.3%)
0.03
mg
Manganese
(1.2%)
0.027
mg
Selenium
(51.8%)
28.5
μg
-
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, raw
Weight
100
g
Energy
170
kcal
Iron
(3.5%)
0.63
mg
Zinc
(16.1%)
1.77
mg
Copper
(7.0%)
0.063
mg
Manganese
(0.3%)
0.007
mg
Selenium
(61.5%)
33.8
μg