-
Chicken, broilers or fryers, dark meat, thigh, meat only, raw
Weight
100
g
Energy
121
kcal
Iron
(4.5%)
0.81
mg
Zinc
(14.4%)
1.58
mg
Copper
(6.9%)
0.062
mg
Manganese
(0.6%)
0.013
mg
Selenium
(41.6%)
22.9
μg
-
Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
324
kcal
Iron
(9.1%)
1.63
mg
Zinc
(35.0%)
3.85
mg
Copper
(6.7%)
0.06
mg
Manganese
-
mg
Selenium
(31.1%)
17.1
μg
-
Pork, ground, 96% lean / 4% fat, raw
Weight
100
g
Energy
121
kcal
Iron
(4.8%)
0.86
mg
Zinc
(17.5%)
1.93
mg
Copper
(3.7%)
0.033
mg
Manganese
(0.4%)
0.01
mg
Selenium
(63.3%)
34.8
μg
-
Brussels sprouts, raw
Weight
100
g
Energy
43
kcal
Iron
(7.8%)
1.4
mg
Zinc
(3.8%)
0.42
mg
Copper
(7.8%)
0.07
mg
Manganese
(14.7%)
0.337
mg
Selenium
(2.9%)
1.6
μg
-
Dates, medjool
Weight
100
g
Energy
277
kcal
Iron
(5.0%)
0.9
mg
Zinc
(4.0%)
0.44
mg
Copper
(40.2%)
0.362
mg
Manganese
(12.9%)
0.296
mg
Selenium
-
μg
-
Kale, raw
Weight
100
g
Energy
35
kcal
Iron
(8.9%)
1.6
mg
Zinc
(3.5%)
0.39
mg
Copper
(5.9%)
0.053
mg
Manganese
(40.0%)
0.92
mg
Selenium
(1.6%)
0.9
μg
-
Pheasant, raw, meat only
Weight
100
g
Energy
133
kcal
Iron
(6.4%)
1.15
mg
Zinc
(8.8%)
0.97
mg
Copper
(7.7%)
0.069
mg
Manganese
(0.7%)
0.016
mg
Selenium
(29.5%)
16.2
μg
-
Fish, mullet, striped, raw
Weight
100
g
Energy
117
kcal
Iron
(5.7%)
1.02
mg
Zinc
(4.7%)
0.52
mg
Copper
(5.7%)
0.051
mg
Manganese
(0.7%)
0.016
mg
Selenium
(66.4%)
36.5
μg
-
Waterchestnuts, chinese, (matai), raw
Weight
100
g
Energy
97
kcal
Iron
(0.3%)
0.06
mg
Zinc
(4.5%)
0.5
mg
Copper
(36.2%)
0.326
mg
Manganese
(14.4%)
0.331
mg
Selenium
(1.3%)
0.7
μg
-
Yam, raw
Weight
100
g
Energy
118
kcal
Iron
(3.0%)
0.54
mg
Zinc
(2.2%)
0.24
mg
Copper
(19.8%)
0.178
mg
Manganese
(17.3%)
0.397
mg
Selenium
(1.3%)
0.7
μg
-
Avocados, raw, California
Weight
100
g
Energy
167
kcal
Iron
(3.4%)
0.61
mg
Zinc
(6.2%)
0.68
mg
Copper
(18.9%)
0.17
mg
Manganese
(6.5%)
0.149
mg
Selenium
(0.7%)
0.4
μg
-
Beans, kidney, mature seeds, sprouted, raw
Weight
100
g
Energy
29
kcal
Iron
(4.5%)
0.81
mg
Zinc
(3.6%)
0.4
mg
Copper
(17.7%)
0.159
mg
Manganese
(7.9%)
0.182
mg
Selenium
(1.1%)
0.6
μg
-
Cowpeas, young pods with seeds, raw
Weight
100
g
Energy
44
kcal
Iron
(5.6%)
1
mg
Zinc
(3.1%)
0.34
mg
Copper
(11.1%)
0.1
mg
Manganese
(13.4%)
0.308
mg
Selenium
(1.6%)
0.9
μg
-
Taro, raw
Weight
100
g
Energy
112
kcal
Iron
(3.1%)
0.55
mg
Zinc
(2.1%)
0.23
mg
Copper
(19.1%)
0.172
mg
Manganese
(16.7%)
0.383
mg
Selenium
(1.3%)
0.7
μg
-
Pheasant, raw, meat and skin
Weight
100
g
Energy
181
kcal
Iron
(6.4%)
1.15
mg
Zinc
(8.7%)
0.96
mg
Copper
(7.2%)
0.065
mg
Manganese
(0.7%)
0.017
mg
Selenium
(28.5%)
15.7
μg
-
Chicken, broilers or fryers, drumstick, meat and skin, raw
Weight
100
g
Energy
161
kcal
Iron
(3.9%)
0.71
mg
Zinc
(16.9%)
1.86
mg
Copper
(6.9%)
0.062
mg
Manganese
(0.6%)
0.014
mg
Selenium
(36.7%)
20.2
μg
-
Veal, shank (fore and hind), separable lean and fat, raw
Weight
100
g
Energy
113
kcal
Iron
(4.2%)
0.76
mg
Zinc
(36.3%)
3.99
mg
Copper
(8.2%)
0.074
mg
Manganese
(0.4%)
0.009
mg
Selenium
(14.4%)
7.9
μg
-
Pork, fresh, shoulder, arm picnic, separable lean and fat, raw
Weight
100
g
Energy
193
kcal
Iron
(3.2%)
0.57
mg
Zinc
(19.5%)
2.15
mg
Copper
(8.0%)
0.072
mg
Manganese
(0.4%)
0.01
mg
Selenium
(39.8%)
21.9
μg
-
Fish, bluefish, raw
Weight
100
g
Energy
124
kcal
Iron
(2.7%)
0.48
mg
Zinc
(7.4%)
0.81
mg
Copper
(5.9%)
0.053
mg
Manganese
(0.9%)
0.021
mg
Selenium
(66.4%)
36.5
μg
-
Pork, fresh, ground, raw
Weight
100
g
Energy
263
kcal
Iron
(4.9%)
0.88
mg
Zinc
(20.0%)
2.2
mg
Copper
(5.0%)
0.045
mg
Manganese
(0.4%)
0.01
mg
Selenium
(44.7%)
24.6
μg
-
Pork, fresh, loin, center rib (chops or roasts), boneless, separable lean and fat, raw
Weight
100
g
Energy
211
kcal
Iron
(3.9%)
0.71
mg
Zinc
(14.3%)
1.57
mg
Copper
(6.0%)
0.054
mg
Manganese
(0.4%)
0.009
mg
Selenium
(58.2%)
32
μg
-
New Zealand spinach, raw
Weight
100
g
Energy
14
kcal
Iron
(4.4%)
0.8
mg
Zinc
(3.5%)
0.38
mg
Copper
(10.3%)
0.093
mg
Manganese
(27.8%)
0.639
mg
Selenium
(1.3%)
0.7
μg
-
Fish, whiting, mixed species, raw
Weight
100
g
Energy
90
kcal
Iron
(1.9%)
0.34
mg
Zinc
(8.0%)
0.88
mg
Copper
(3.4%)
0.031
mg
Manganese
(4.5%)
0.104
mg
Selenium
(58.4%)
32.1
μg
-
Soymilk, original and vanilla, unfortified
Weight
100
g
Energy
54
kcal
Iron
(3.6%)
0.64
mg
Zinc
(1.1%)
0.12
mg
Copper
(14.2%)
0.128
mg
Manganese
(9.7%)
0.223
mg
Selenium
(8.7%)
4.8
μg