-
Currants, red and white, raw
Weight
100
g
Energy
56
kcal
Iron
(5.6%)
1
mg
Zinc
(2.1%)
0.23
mg
Copper
(11.9%)
0.107
mg
Manganese
(8.1%)
0.186
mg
Selenium
(1.1%)
0.6
μg
-
Turkey, retail parts, wing, meat only, raw
Weight
100
g
Energy
112
kcal
Iron
(3.3%)
0.6
mg
Zinc
(23.7%)
2.61
mg
Copper
(5.2%)
0.047
mg
Manganese
(0.2%)
0.005
mg
Selenium
(39.3%)
21.6
μg
-
Cheese, brie
Weight
100
g
Energy
334
kcal
Iron
(2.8%)
0.5
mg
Zinc
(21.6%)
2.38
mg
Copper
(2.1%)
0.019
mg
Manganese
(1.5%)
0.034
mg
Selenium
(26.4%)
14.5
μg
-
Winged beans, immature seeds, raw
Weight
100
g
Energy
49
kcal
Iron
(8.3%)
1.5
mg
Zinc
(3.5%)
0.39
mg
Copper
(5.7%)
0.051
mg
Manganese
(9.5%)
0.218
mg
Selenium
(2.7%)
1.5
μg
-
Guinea hen, meat and skin, raw
Weight
100
g
Energy
158
kcal
Iron
(4.7%)
0.84
mg
Zinc
(10.3%)
1.13
mg
Copper
(4.8%)
0.043
mg
Manganese
(0.8%)
0.018
mg
Selenium
(29.6%)
16.3
μg
-
Potatoes, red, flesh and skin, raw
Weight
100
g
Energy
70
kcal
Iron
(4.1%)
0.73
mg
Zinc
(3.0%)
0.33
mg
Copper
(14.9%)
0.134
mg
Manganese
(6.1%)
0.141
mg
Selenium
(0.9%)
0.5
μg
-
Fish, salmon, chum, raw
Weight
100
g
Energy
120
kcal
Iron
(3.1%)
0.55
mg
Zinc
(4.3%)
0.47
mg
Copper
(6.1%)
0.055
mg
Manganese
(0.7%)
0.015
mg
Selenium
(66.4%)
36.5
μg
-
Chayote, fruit, raw
Weight
100
g
Energy
19
kcal
Iron
(1.9%)
0.34
mg
Zinc
(6.7%)
0.74
mg
Copper
(13.7%)
0.123
mg
Manganese
(8.2%)
0.189
mg
Selenium
(0.4%)
0.2
μg
-
Veal, seam fat only, raw
Weight
100
g
Energy
444
kcal
Iron
(4.8%)
0.87
mg
Zinc
(16.1%)
1.77
mg
Copper
(6.2%)
0.056
mg
Manganese
(0.6%)
0.014
mg
Selenium
(14.5%)
8
μg
-
Fish, pompano, florida, raw
Weight
100
g
Energy
164
kcal
Iron
(3.3%)
0.6
mg
Zinc
(6.5%)
0.72
mg
Copper
(4.2%)
0.038
mg
Manganese
(0.6%)
0.013
mg
Selenium
(66.4%)
36.5
μg
-
Chicken, broilers or fryers, thigh, meat and skin, raw
Weight
100
g
Energy
221
kcal
Iron
(3.8%)
0.68
mg
Zinc
(11.7%)
1.29
mg
Copper
(6.0%)
0.054
mg
Manganese
(0.6%)
0.013
mg
Selenium
(34.4%)
18.9
μg
-
Nuts, ginkgo nuts, raw
Weight
100
g
Energy
182
kcal
Iron
(5.6%)
1
mg
Zinc
(3.1%)
0.34
mg
Copper
(30.4%)
0.274
mg
Manganese
(4.9%)
0.113
mg
Selenium
-
μg
-
Salsify, (vegetable oyster), raw
Weight
100
g
Energy
82
kcal
Iron
(3.9%)
0.7
mg
Zinc
(3.5%)
0.38
mg
Copper
(9.9%)
0.089
mg
Manganese
(11.7%)
0.268
mg
Selenium
(1.5%)
0.8
μg
-
Soymilk, original and vanilla, with added calcium, vitamins A and D
Weight
100
g
Energy
43
kcal
Iron
(2.3%)
0.42
mg
Zinc
(2.4%)
0.26
mg
Copper
(18.3%)
0.165
mg
Manganese
(2.7%)
0.062
mg
Selenium
(4.2%)
2.3
μg
-
Chicken, broilers or fryers, skin only, raw
Weight
100
g
Energy
349
kcal
Iron
(6.0%)
1.08
mg
Zinc
(8.5%)
0.93
mg
Copper
(4.6%)
0.041
mg
Manganese
(0.8%)
0.019
mg
Selenium
(22.4%)
12.3
μg
-
Fish, shark, mixed species, raw
Weight
100
g
Energy
130
kcal
Iron
(4.7%)
0.84
mg
Zinc
(3.9%)
0.43
mg
Copper
(3.7%)
0.033
mg
Manganese
(0.7%)
0.015
mg
Selenium
(66.4%)
36.5
μg
-
Cheese, monterey
Weight
100
g
Energy
373
kcal
Iron
(4.0%)
0.72
mg
Zinc
(27.3%)
3
mg
Copper
(3.6%)
0.032
mg
Manganese
(0.5%)
0.011
mg
Selenium
(26.4%)
14.5
μg
-
Cheese, camembert
Weight
100
g
Energy
300
kcal
Iron
(1.8%)
0.33
mg
Zinc
(21.6%)
2.38
mg
Copper
(2.3%)
0.021
mg
Manganese
(1.7%)
0.038
mg
Selenium
(26.4%)
14.5
μg
-
Turkey, retail parts, wing, meat and skin, raw
Weight
100
g
Energy
202
kcal
Iron
(3.8%)
0.68
mg
Zinc
(19.5%)
2.14
mg
Copper
(5.4%)
0.049
mg
Manganese
(0.3%)
0.007
mg
Selenium
(32.7%)
18
μg
-
Fish, pout, ocean, raw
Weight
100
g
Energy
79
kcal
Iron
(1.6%)
0.28
mg
Zinc
(9.4%)
1.03
mg
Copper
(3.6%)
0.032
mg
Manganese
(0.7%)
0.015
mg
Selenium
(66.4%)
36.5
μg
-
Fish, mackerel, spanish, raw
Weight
100
g
Energy
139
kcal
Iron
(2.4%)
0.44
mg
Zinc
(4.5%)
0.49
mg
Copper
(6.1%)
0.055
mg
Manganese
(0.6%)
0.014
mg
Selenium
(66.4%)
36.5
μg
-
Cheese, edam
Weight
100
g
Energy
357
kcal
Iron
(2.4%)
0.44
mg
Zinc
(34.1%)
3.75
mg
Copper
(4.0%)
0.036
mg
Manganese
(0.5%)
0.011
mg
Selenium
(26.4%)
14.5
μg
-
Game meat, beefalo, composite of cuts, raw
Weight
100
g
Energy
143
kcal
Iron
(12.9%)
2.32
mg
Zinc
(44.2%)
4.86
mg
Copper
-
mg
Manganese
-
mg
Selenium
(17.8%)
9.8
μg
-
Fish, bass, striped, raw
Weight
100
g
Energy
97
kcal
Iron
(4.7%)
0.84
mg
Zinc
(3.6%)
0.4
mg
Copper
(3.4%)
0.031
mg
Manganese
(0.7%)
0.015
mg
Selenium
(66.4%)
36.5
μg