-
Fish, whitefish, mixed species, raw
Weight
100
g
Energy
134
kcal
Iron
(2.1%)
0.37
mg
Zinc
(9.0%)
0.99
mg
Copper
(8.0%)
0.072
mg
Manganese
(2.9%)
0.067
mg
Selenium
(22.9%)
12.6
μg
-
Veal, breast, whole, boneless, separable lean and fat, raw
Weight
100
g
Energy
208
kcal
Iron
(2.9%)
0.53
mg
Zinc
(21.2%)
2.33
mg
Copper
(10.4%)
0.094
mg
Manganese
(0.4%)
0.01
mg
Selenium
(12.0%)
6.6
μg
-
Turkey, whole, light meat, meat and skin, raw
Weight
100
g
Energy
161
kcal
Iron
(4.2%)
0.75
mg
Zinc
(11.4%)
1.25
mg
Copper
(7.4%)
0.067
mg
Manganese
(0.5%)
0.011
mg
Selenium
(37.6%)
20.7
μg
-
Onions, spring or scallions (includes tops and bulb), raw
Weight
100
g
Energy
32
kcal
Iron
(8.2%)
1.48
mg
Zinc
(3.5%)
0.39
mg
Copper
(9.2%)
0.083
mg
Manganese
(7.0%)
0.16
mg
Selenium
(1.1%)
0.6
μg
-
Cheese, colby
Weight
100
g
Energy
394
kcal
Iron
(4.2%)
0.76
mg
Zinc
(27.9%)
3.07
mg
Copper
(4.7%)
0.042
mg
Manganese
(0.5%)
0.012
mg
Selenium
(26.4%)
14.5
μg
-
Chicken, broilers or fryers, leg, meat and skin, raw
Weight
100
g
Energy
214
kcal
Iron
(3.8%)
0.69
mg
Zinc
(13.4%)
1.47
mg
Copper
(6.0%)
0.054
mg
Manganese
(0.7%)
0.016
mg
Selenium
(32.7%)
18
μg
-
Cheese, caraway
Weight
100
g
Energy
376
kcal
Iron
(3.6%)
0.64
mg
Zinc
(26.7%)
2.94
mg
Copper
(2.7%)
0.024
mg
Manganese
(0.9%)
0.021
mg
Selenium
(26.4%)
14.5
μg
-
Chicken, ground, raw
Weight
100
g
Energy
143
kcal
Iron
(4.6%)
0.82
mg
Zinc
(13.4%)
1.47
mg
Copper
(7.2%)
0.065
mg
Manganese
(0.7%)
0.016
mg
Selenium
(18.5%)
10.2
μg
-
Chicken, broilers or fryers, meat and skin, raw
Weight
100
g
Energy
215
kcal
Iron
(5.0%)
0.9
mg
Zinc
(11.9%)
1.31
mg
Copper
(5.3%)
0.048
mg
Manganese
(0.8%)
0.019
mg
Selenium
(26.2%)
14.4
μg
-
Turkey, ground, fat free, raw
Weight
100
g
Energy
112
kcal
Iron
(4.3%)
0.77
mg
Zinc
(16.0%)
1.76
mg
Copper
(6.4%)
0.058
mg
Manganese
(0.3%)
0.006
mg
Selenium
(40.2%)
22.1
μg
-
Chicken, stewing, light meat, meat only, raw
Weight
100
g
Energy
137
kcal
Iron
(5.1%)
0.92
mg
Zinc
(5.5%)
0.6
mg
Copper
(7.4%)
0.067
mg
Manganese
(0.8%)
0.018
mg
Selenium
(32.4%)
17.8
μg
-
Cheese, roquefort
Weight
100
g
Energy
369
kcal
Iron
(3.1%)
0.56
mg
Zinc
(18.9%)
2.08
mg
Copper
(3.8%)
0.034
mg
Manganese
(1.3%)
0.03
mg
Selenium
(26.4%)
14.5
μg
-
Cheese, mozzarella, whole milk
Weight
100
g
Energy
299
kcal
Iron
(2.4%)
0.44
mg
Zinc
(26.5%)
2.92
mg
Copper
(1.2%)
0.011
mg
Manganese
(1.3%)
0.03
mg
Selenium
(30.9%)
17
μg
-
Raspberries, raw
Weight
100
g
Energy
52
kcal
Iron
(3.8%)
0.69
mg
Zinc
(3.8%)
0.42
mg
Copper
(10.0%)
0.09
mg
Manganese
(29.1%)
0.67
mg
Selenium
(0.4%)
0.2
μg
-
Pork, fresh, loin, top loin (roasts), boneless, separable lean and fat, raw
Weight
100
g
Energy
166
kcal
Iron
(2.9%)
0.53
mg
Zinc
(15.7%)
1.73
mg
Copper
(6.2%)
0.056
mg
Manganese
(0.3%)
0.007
mg
Selenium
(48.2%)
26.5
μg
-
Chicken, cornish game hens, meat only, raw
Weight
100
g
Energy
116
kcal
Iron
(4.1%)
0.74
mg
Zinc
(11.9%)
1.31
mg
Copper
(5.9%)
0.053
mg
Manganese
(0.7%)
0.017
mg
Selenium
(28.7%)
15.8
μg
-
Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, raw
Weight
100
g
Energy
201
kcal
Iron
(2.7%)
0.48
mg
Zinc
(11.9%)
1.31
mg
Copper
(6.0%)
0.054
mg
Manganese
(0.0%)
0
mg
Selenium
(75.1%)
41.3
μg
-
Peppers, serrano, raw
Weight
100
g
Energy
32
kcal
Iron
(4.8%)
0.86
mg
Zinc
(2.4%)
0.26
mg
Copper
(14.3%)
0.129
mg
Manganese
(8.1%)
0.187
mg
Selenium
(0.7%)
0.4
μg
-
Chicken, broilers or fryers, back, meat and skin, raw
Weight
100
g
Energy
319
kcal
Iron
(5.2%)
0.94
mg
Zinc
(11.5%)
1.26
mg
Copper
(5.2%)
0.047
mg
Manganese
(0.8%)
0.018
mg
Selenium
(22.0%)
12.1
μg
-
Fish, spot, raw
Weight
100
g
Energy
123
kcal
Iron
(1.8%)
0.32
mg
Zinc
(4.6%)
0.51
mg
Copper
(5.1%)
0.046
mg
Manganese
(1.5%)
0.035
mg
Selenium
(66.4%)
36.5
μg
-
Fish, sablefish, raw
Weight
100
g
Energy
195
kcal
Iron
(7.1%)
1.28
mg
Zinc
(2.9%)
0.32
mg
Copper
(2.4%)
0.022
mg
Manganese
(0.7%)
0.015
mg
Selenium
(66.4%)
36.5
μg
-
Cheese, dry white, queso seco
Weight
100
g
Energy
325
kcal
Iron
(1.0%)
0.18
mg
Zinc
(29.8%)
3.28
mg
Copper
(3.0%)
0.027
mg
Manganese
(0.8%)
0.018
mg
Selenium
(40.7%)
22.4
μg
-
Sauerkraut, canned, solids and liquids
Weight
100
g
Energy
19
kcal
Iron
(8.2%)
1.47
mg
Zinc
(1.7%)
0.19
mg
Copper
(10.7%)
0.096
mg
Manganese
(6.6%)
0.151
mg
Selenium
(1.1%)
0.6
μg
-
Guinea hen, meat only, raw
Weight
100
g
Energy
110
kcal
Iron
(4.3%)
0.77
mg
Zinc
(10.9%)
1.2
mg
Copper
(4.9%)
0.044
mg
Manganese
(0.8%)
0.018
mg
Selenium
(31.8%)
17.5
μg