-
Soy flour, full-fat, raw
Weight
100
g
Energy
434
kcal
Iron
(35.4%)
6.37
mg
Zinc
(35.6%)
3.92
mg
Copper
(324.4%)
2.92
mg
Manganese
(98.9%)
2.275
mg
Selenium
(13.6%)
7.5
μg
-
Chicken, capons, giblets, raw
Weight
100
g
Energy
130
kcal
Iron
(34.7%)
6.25
mg
Zinc
(30.7%)
3.38
mg
Copper
(29.8%)
0.268
mg
Manganese
(7.1%)
0.163
mg
Selenium
(100.5%)
55.3
μg
-
Barley, pearled, raw
Weight
100
g
Energy
352
kcal
Iron
(13.9%)
2.5
mg
Zinc
(19.4%)
2.13
mg
Copper
(46.7%)
0.42
mg
Manganese
(57.5%)
1.322
mg
Selenium
(68.5%)
37.7
μg
-
Pork, fresh, variety meats and by-products, kidneys, raw
Weight
100
g
Energy
100
kcal
Iron
(27.2%)
4.89
mg
Zinc
(25.0%)
2.75
mg
Copper
(69.1%)
0.622
mg
Manganese
(5.3%)
0.123
mg
Selenium
(345.5%)
190
μg
-
Pasta, dry, enriched
Weight
100
g
Energy
371
kcal
Iron
(18.3%)
3.3
mg
Zinc
(12.8%)
1.41
mg
Copper
(32.1%)
0.289
mg
Manganese
(39.9%)
0.917
mg
Selenium
(114.9%)
63.2
μg
-
Beans, navy, mature seeds, raw
Weight
100
g
Energy
337
kcal
Iron
(30.5%)
5.49
mg
Zinc
(33.2%)
3.65
mg
Copper
(92.7%)
0.834
mg
Manganese
(61.7%)
1.418
mg
Selenium
(20.0%)
11
μg
-
Bread, chapati or roti, plain, commercially prepared
Weight
100
g
Energy
297
kcal
Iron
(16.7%)
3.01
mg
Zinc
(14.3%)
1.57
mg
Copper
(28.0%)
0.252
mg
Manganese
(54.4%)
1.251
mg
Selenium
(97.6%)
53.7
μg
-
Chocolate, dark, 70-85% cacao solids
Weight
100
g
Energy
598
kcal
Iron
(66.1%)
11.9
mg
Zinc
(30.1%)
3.31
mg
Copper
(196.2%)
1.766
mg
Manganese
(84.7%)
1.948
mg
Selenium
(12.4%)
6.8
μg
-
Barley flour or meal
Weight
100
g
Energy
345
kcal
Iron
(14.9%)
2.68
mg
Zinc
(18.2%)
2
mg
Copper
(38.1%)
0.343
mg
Manganese
(45.0%)
1.034
mg
Selenium
(68.5%)
37.7
μg
-
Chicken, stewing, giblets, raw
Weight
100
g
Energy
168
kcal
Iron
(32.9%)
5.93
mg
Zinc
(27.4%)
3.01
mg
Copper
(30.6%)
0.275
mg
Manganese
(6.6%)
0.151
mg
Selenium
(102.0%)
56.1
μg
-
Chicken, broilers or fryers, giblets, raw
Weight
100
g
Energy
124
kcal
Iron
(32.6%)
5.86
mg
Zinc
(30.2%)
3.32
mg
Copper
(27.0%)
0.243
mg
Manganese
(6.5%)
0.149
mg
Selenium
(100.4%)
55.2
μg
-
Yardlong beans, mature seeds, raw
Weight
100
g
Energy
347
kcal
Iron
(47.8%)
8.61
mg
Zinc
(31.8%)
3.5
mg
Copper
(97.7%)
0.879
mg
Manganese
(69.1%)
1.59
mg
Selenium
(14.9%)
8.2
μg
-
Beans, cranberry (roman), mature seeds, raw
Weight
100
g
Energy
335
kcal
Iron
(27.8%)
5
mg
Zinc
(33.0%)
3.63
mg
Copper
(88.2%)
0.794
mg
Manganese
(40.0%)
0.92
mg
Selenium
(23.1%)
12.7
μg
-
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw
Weight
100
g
Energy
336
kcal
Iron
(45.9%)
8.27
mg
Zinc
(30.6%)
3.37
mg
Copper
(93.9%)
0.845
mg
Manganese
(66.4%)
1.528
mg
Selenium
(16.4%)
9
μg
-
Mungo beans, mature seeds, raw
Weight
100
g
Energy
341
kcal
Iron
(42.1%)
7.57
mg
Zinc
(30.5%)
3.35
mg
Copper
(109.0%)
0.981
mg
Manganese
(66.4%)
1.527
mg
Selenium
(14.9%)
8.2
μg
-
Spelt, uncooked
Weight
100
g
Energy
338
kcal
Iron
(24.7%)
4.44
mg
Zinc
(29.8%)
3.28
mg
Copper
(56.8%)
0.511
mg
Manganese
(129.7%)
2.983
mg
Selenium
(21.3%)
11.7
μg
-
Beans, small white, mature seeds, raw
Weight
100
g
Energy
336
kcal
Iron
(42.9%)
7.73
mg
Zinc
(25.5%)
2.81
mg
Copper
(70.6%)
0.635
mg
Manganese
(55.6%)
1.278
mg
Selenium
(23.3%)
12.8
μg
-
Teff, uncooked
Weight
100
g
Energy
367
kcal
Iron
(42.4%)
7.63
mg
Zinc
(33.0%)
3.63
mg
Copper
(90.0%)
0.81
mg
Manganese
(401.7%)
9.24
mg
Selenium
(8.0%)
4.4
μg
-
Lamb, variety meats and by-products, kidneys, raw
Weight
100
g
Energy
97
kcal
Iron
(35.4%)
6.38
mg
Zinc
(20.4%)
2.24
mg
Copper
(49.6%)
0.446
mg
Manganese
(5.1%)
0.118
mg
Selenium
(230.7%)
126.9
μg
-
Beans, yellow, mature seeds, raw
Weight
100
g
Energy
345
kcal
Iron
(38.9%)
7.01
mg
Zinc
(25.7%)
2.83
mg
Copper
(71.0%)
0.639
mg
Manganese
(55.9%)
1.286
mg
Selenium
(23.3%)
12.8
μg
-
Peas, green, split, mature seeds, raw
Weight
100
g
Energy
364
kcal
Iron
(26.3%)
4.73
mg
Zinc
(31.7%)
3.49
mg
Copper
(89.9%)
0.809
mg
Manganese
(51.7%)
1.19
mg
Selenium
(19.5%)
10.7
μg
-
Beans, adzuki, mature seeds, raw
Weight
100
g
Energy
329
kcal
Iron
(27.7%)
4.98
mg
Zinc
(45.8%)
5.04
mg
Copper
(121.6%)
1.094
mg
Manganese
(75.2%)
1.73
mg
Selenium
(5.6%)
3.1
μg
-
Beans, pink, mature seeds, raw
Weight
100
g
Energy
343
kcal
Iron
(37.6%)
6.77
mg
Zinc
(23.2%)
2.55
mg
Copper
(90.0%)
0.81
mg
Manganese
(59.8%)
1.376
mg
Selenium
(23.6%)
13
μg
-
Chicken, roasting, giblets, raw
Weight
100
g
Energy
127
kcal
Iron
(30.0%)
5.4
mg
Zinc
(30.8%)
3.39
mg
Copper
(24.2%)
0.218
mg
Manganese
(5.7%)
0.13
mg
Selenium
(98.4%)
54.1
μg