-
Avocados, raw, all commercial varieties
Weight
100
g
Energy
160
kcal
Iron
(3.1%)
0.55
mg
Zinc
(5.8%)
0.64
mg
Copper
(21.1%)
0.19
mg
Manganese
(6.2%)
0.142
mg
Selenium
(0.7%)
0.4
μg
-
Cheese, feta
Weight
100
g
Energy
265
kcal
Iron
(3.6%)
0.65
mg
Zinc
(26.2%)
2.88
mg
Copper
(3.6%)
0.032
mg
Manganese
(1.2%)
0.028
mg
Selenium
(27.3%)
15
μg
-
Pork, ground, 84% lean / 16% fat, raw
Weight
100
g
Energy
218
kcal
Iron
(4.9%)
0.88
mg
Zinc
(17.4%)
1.91
mg
Copper
(3.6%)
0.032
mg
Manganese
(0.4%)
0.01
mg
Selenium
(54.9%)
30.2
μg
-
Chicken, capons, meat and skin, raw
Weight
100
g
Energy
234
kcal
Iron
(6.1%)
1.09
mg
Zinc
(10.6%)
1.17
mg
Copper
(5.6%)
0.05
mg
Manganese
(0.9%)
0.02
mg
Selenium
(26.5%)
14.6
μg
-
Chicken, roasting, meat only, raw
Weight
100
g
Energy
111
kcal
Iron
(5.7%)
1.03
mg
Zinc
(10.8%)
1.19
mg
Copper
(5.6%)
0.05
mg
Manganese
(0.8%)
0.018
mg
Selenium
(30.7%)
16.9
μg
-
Turkey, whole, breast, meat only, raw
Weight
100
g
Energy
114
kcal
Iron
(4.1%)
0.73
mg
Zinc
(11.6%)
1.28
mg
Copper
(7.8%)
0.07
mg
Manganese
(0.5%)
0.011
mg
Selenium
(41.3%)
22.7
μg
-
Turkey, drumstick, from whole bird, meat only, raw
Weight
100
g
Energy
109
kcal
Iron
(4.1%)
0.73
mg
Zinc
(11.6%)
1.28
mg
Copper
(7.8%)
0.07
mg
Manganese
(0.5%)
0.011
mg
Selenium
(41.3%)
22.7
μg
-
Turkey, whole, light meat, raw
Weight
100
g
Energy
114
kcal
Iron
(4.1%)
0.73
mg
Zinc
(11.6%)
1.28
mg
Copper
(7.8%)
0.07
mg
Manganese
(0.5%)
0.011
mg
Selenium
(41.3%)
22.7
μg
-
Turkey, whole, wing, meat only, raw
Weight
100
g
Energy
115
kcal
Iron
(4.1%)
0.73
mg
Zinc
(11.6%)
1.28
mg
Copper
(7.8%)
0.07
mg
Manganese
(0.5%)
0.011
mg
Selenium
(41.3%)
22.7
μg
-
Fish, mahimahi, raw
Weight
100
g
Energy
85
kcal
Iron
(6.3%)
1.13
mg
Zinc
(4.2%)
0.46
mg
Copper
(4.6%)
0.041
mg
Manganese
(0.7%)
0.015
mg
Selenium
(66.4%)
36.5
μg
-
Arugula, raw
Weight
100
g
Energy
25
kcal
Iron
(8.1%)
1.46
mg
Zinc
(4.3%)
0.47
mg
Copper
(8.4%)
0.076
mg
Manganese
(14.0%)
0.321
mg
Selenium
(0.5%)
0.3
μg
-
Fish, scup, raw
Weight
100
g
Energy
105
kcal
Iron
(2.9%)
0.53
mg
Zinc
(4.4%)
0.48
mg
Copper
(5.7%)
0.051
mg
Manganese
(1.5%)
0.035
mg
Selenium
(66.4%)
36.5
μg
-
Pork, fresh, variety meats and by-products, tail, raw
Weight
100
g
Energy
378
kcal
Iron
(5.5%)
0.99
mg
Zinc
(21.0%)
2.31
mg
Copper
(9.3%)
0.084
mg
Manganese
(0.5%)
0.011
mg
Selenium
(4.9%)
2.7
μg
-
Peppers, hot chili, red, raw
Weight
100
g
Energy
40
kcal
Iron
(5.7%)
1.03
mg
Zinc
(2.4%)
0.26
mg
Copper
(14.3%)
0.129
mg
Manganese
(8.1%)
0.187
mg
Selenium
(0.9%)
0.5
μg
-
Fish, mackerel, king, raw
Weight
100
g
Energy
105
kcal
Iron
(9.9%)
1.78
mg
Zinc
(5.1%)
0.56
mg
Copper
(2.9%)
0.026
mg
Manganese
(0.2%)
0.005
mg
Selenium
(66.4%)
36.5
μg
-
Fish, pike, northern, raw
Weight
100
g
Energy
88
kcal
Iron
(3.1%)
0.55
mg
Zinc
(6.1%)
0.67
mg
Copper
(5.7%)
0.051
mg
Manganese
(10.4%)
0.24
mg
Selenium
(22.9%)
12.6
μg
-
Sweet potato, raw, unprepared
Weight
100
g
Energy
86
kcal
Iron
(3.4%)
0.61
mg
Zinc
(2.7%)
0.3
mg
Copper
(16.8%)
0.151
mg
Manganese
(11.2%)
0.258
mg
Selenium
(1.1%)
0.6
μg
-
Chicken, broilers or fryers, wing, meat only, raw
Weight
100
g
Energy
126
kcal
Iron
(4.9%)
0.88
mg
Zinc
(14.8%)
1.63
mg
Copper
(4.6%)
0.041
mg
Manganese
(0.8%)
0.018
mg
Selenium
(32.4%)
17.8
μg
-
Fish, butterfish, raw
Weight
100
g
Energy
146
kcal
Iron
(2.8%)
0.5
mg
Zinc
(7.0%)
0.77
mg
Copper
(6.0%)
0.054
mg
Manganese
(0.7%)
0.015
mg
Selenium
(66.4%)
36.5
μg
-
Mustard spinach, (tendergreen), raw
Weight
100
g
Energy
22
kcal
Iron
(8.3%)
1.5
mg
Zinc
(1.5%)
0.17
mg
Copper
(8.3%)
0.075
mg
Manganese
(17.7%)
0.407
mg
Selenium
(1.5%)
0.8
μg
-
Squash, zucchini, baby, raw
Weight
100
g
Energy
21
kcal
Iron
(4.4%)
0.79
mg
Zinc
(7.5%)
0.83
mg
Copper
(10.8%)
0.097
mg
Manganese
(8.5%)
0.196
mg
Selenium
(0.5%)
0.3
μg
-
Cheese, romano
Weight
100
g
Energy
387
kcal
Iron
(4.3%)
0.77
mg
Zinc
(23.5%)
2.58
mg
Copper
(3.3%)
0.03
mg
Manganese
(0.9%)
0.02
mg
Selenium
(26.4%)
14.5
μg
-
Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw
Weight
100
g
Energy
155
kcal
Iron
(2.8%)
0.5
mg
Zinc
(14.1%)
1.55
mg
Copper
(6.2%)
0.056
mg
Manganese
(0.3%)
0.007
mg
Selenium
(60.2%)
33.1
μg
-
Cardoon, raw
Weight
100
g
Energy
17
kcal
Iron
(3.9%)
0.7
mg
Zinc
(1.5%)
0.17
mg
Copper
(25.7%)
0.231
mg
Manganese
(11.1%)
0.256
mg
Selenium
(0.4%)
0.2
μg