-
Broccoli, leaves, raw
Weight
100
g
Energy
28
kcal
Iron
(4.9%)
0.88
mg
Zinc
(3.6%)
0.4
mg
Copper
(5.0%)
0.045
mg
Manganese
(10.0%)
0.229
mg
Selenium
(5.5%)
3
μg
-
Broccoli, flower clusters, raw
Weight
100
g
Energy
28
kcal
Iron
(4.9%)
0.88
mg
Zinc
(3.6%)
0.4
mg
Copper
(5.0%)
0.045
mg
Manganese
(10.0%)
0.229
mg
Selenium
(5.5%)
3
μg
-
Broccoli, stalks, raw
Weight
100
g
Energy
28
kcal
Iron
(4.9%)
0.88
mg
Zinc
(3.6%)
0.4
mg
Copper
(5.0%)
0.045
mg
Manganese
(10.0%)
0.229
mg
Selenium
(5.5%)
3
μg
-
Chicken, roasting, light meat, meat only, raw
Weight
100
g
Energy
109
kcal
Iron
(4.9%)
0.89
mg
Zinc
(6.0%)
0.66
mg
Copper
(4.2%)
0.038
mg
Manganese
(0.7%)
0.017
mg
Selenium
(32.4%)
17.8
μg
-
Seeds, lotus seeds, raw
Weight
100
g
Energy
89
kcal
Iron
(5.3%)
0.95
mg
Zinc
(2.5%)
0.28
mg
Copper
(10.4%)
0.094
mg
Manganese
(27.0%)
0.621
mg
Selenium
-
μg
-
Durian, raw or frozen
Weight
100
g
Energy
147
kcal
Iron
(2.4%)
0.43
mg
Zinc
(2.5%)
0.28
mg
Copper
(23.0%)
0.207
mg
Manganese
(14.1%)
0.325
mg
Selenium
-
μg
-
Fish, cusk, raw
Weight
100
g
Energy
87
kcal
Iron
(4.6%)
0.83
mg
Zinc
(3.5%)
0.38
mg
Copper
(2.0%)
0.018
mg
Manganese
(0.7%)
0.015
mg
Selenium
(66.4%)
36.5
μg
-
Cheese, white, queso blanco
Weight
100
g
Energy
310
kcal
Iron
(1.0%)
0.18
mg
Zinc
(27.8%)
3.06
mg
Copper
(2.8%)
0.025
mg
Manganese
(0.9%)
0.021
mg
Selenium
(25.1%)
13.8
μg
-
Chicory roots, raw
Weight
100
g
Energy
72
kcal
Iron
(4.4%)
0.8
mg
Zinc
(3.0%)
0.33
mg
Copper
(8.6%)
0.077
mg
Manganese
(10.1%)
0.233
mg
Selenium
(1.3%)
0.7
μg
-
Burdock root, raw
Weight
100
g
Energy
72
kcal
Iron
(4.4%)
0.8
mg
Zinc
(3.0%)
0.33
mg
Copper
(8.6%)
0.077
mg
Manganese
(10.1%)
0.232
mg
Selenium
(1.3%)
0.7
μg
-
Cheese, provolone
Weight
100
g
Energy
351
kcal
Iron
(2.9%)
0.52
mg
Zinc
(29.4%)
3.23
mg
Copper
(2.9%)
0.026
mg
Manganese
(0.4%)
0.01
mg
Selenium
(26.4%)
14.5
μg
-
Cheese, provolone, reduced fat
Weight
100
g
Energy
274
kcal
Iron
(2.9%)
0.52
mg
Zinc
(29.4%)
3.23
mg
Copper
(2.9%)
0.026
mg
Manganese
(0.4%)
0.01
mg
Selenium
(26.4%)
14.5
μg
-
Cheese, fresh, queso fresco
Weight
100
g
Energy
299
kcal
Iron
(1.1%)
0.2
mg
Zinc
(23.5%)
2.58
mg
Copper
(3.7%)
0.033
mg
Manganese
(0.6%)
0.014
mg
Selenium
(35.1%)
19.3
μg
-
Sapote, mamey, raw
Weight
100
g
Energy
124
kcal
Iron
(4.3%)
0.78
mg
Zinc
(1.7%)
0.19
mg
Copper
(23.7%)
0.213
mg
Manganese
(8.9%)
0.204
mg
Selenium
-
μg
-
Cheese, gouda
Weight
100
g
Energy
356
kcal
Iron
(1.3%)
0.24
mg
Zinc
(35.5%)
3.9
mg
Copper
(4.0%)
0.036
mg
Manganese
(0.5%)
0.011
mg
Selenium
(26.4%)
14.5
μg
-
Pomegranates, raw
Weight
100
g
Energy
83
kcal
Iron
(1.7%)
0.3
mg
Zinc
(3.2%)
0.35
mg
Copper
(17.6%)
0.158
mg
Manganese
(5.2%)
0.119
mg
Selenium
(0.9%)
0.5
μg
-
Turkey, whole, skin (light and dark), raw
Weight
100
g
Energy
407
kcal
Iron
(4.7%)
0.85
mg
Zinc
(10.0%)
1.1
mg
Copper
(5.9%)
0.053
mg
Manganese
(0.5%)
0.012
mg
Selenium
(18.4%)
10.1
μg
-
Fish, cisco, raw
Weight
100
g
Energy
98
kcal
Iron
(2.2%)
0.4
mg
Zinc
(3.4%)
0.37
mg
Copper
(8.0%)
0.072
mg
Manganese
(2.9%)
0.067
mg
Selenium
(22.9%)
12.6
μg
-
Cheese, fontina
Weight
100
g
Energy
389
kcal
Iron
(1.3%)
0.23
mg
Zinc
(31.8%)
3.5
mg
Copper
(2.8%)
0.025
mg
Manganese
(0.6%)
0.014
mg
Selenium
(26.4%)
14.5
μg
-
Currants, european black, raw
Weight
100
g
Energy
63
kcal
Iron
(8.6%)
1.54
mg
Zinc
(2.5%)
0.27
mg
Copper
(9.6%)
0.086
mg
Manganese
(11.1%)
0.256
mg
Selenium
-
μg
-
Fish, salmon, sockeye, raw
Weight
100
g
Energy
131
kcal
Iron
(2.4%)
0.43
mg
Zinc
(4.2%)
0.46
mg
Copper
(7.1%)
0.064
mg
Manganese
(0.5%)
0.011
mg
Selenium
(54.2%)
29.8
μg
-
Peppers, hungarian, raw
Weight
100
g
Energy
29
kcal
Iron
(2.6%)
0.46
mg
Zinc
(2.7%)
0.3
mg
Copper
(12.8%)
0.115
mg
Manganese
(8.9%)
0.204
mg
Selenium
(0.5%)
0.3
μg
-
Pork, fresh, variety meats and by-products, feet, raw
Weight
100
g
Energy
212
kcal
Iron
(3.2%)
0.58
mg
Zinc
(6.9%)
0.76
mg
Copper
(7.8%)
0.07
mg
Manganese
(0.0%)
0
mg
Selenium
(42.4%)
23.3
μg
-
Drumstick pods, raw
Weight
100
g
Energy
37
kcal
Iron
(2.0%)
0.36
mg
Zinc
(4.1%)
0.45
mg
Copper
(9.3%)
0.084
mg
Manganese
(11.3%)
0.259
mg
Selenium
(1.3%)
0.7
μg