-
Watercress, raw
Weight
100
g
Energy
11
kcal
Iron
(1.1%)
0.2
mg
Zinc
(1.0%)
0.11
mg
Copper
(8.6%)
0.077
mg
Manganese
(10.6%)
0.244
mg
Selenium
(1.6%)
0.9
μg
-
Kiwifruit, ZESPRI SunGold, raw
Weight
100
g
Energy
63
kcal
Iron
(1.2%)
0.21
mg
Zinc
(0.7%)
0.08
mg
Copper
(16.8%)
0.151
mg
Manganese
(2.1%)
0.048
mg
Selenium
(0.7%)
0.4
μg
-
Cheese, muenster, low fat
Weight
100
g
Energy
271
kcal
Iron
(2.3%)
0.41
mg
Zinc
(25.5%)
2.81
mg
Copper
(3.4%)
0.031
mg
Manganese
-
mg
Selenium
(26.4%)
14.5
μg
-
Squash, winter, acorn, raw
Weight
100
g
Energy
40
kcal
Iron
(3.9%)
0.7
mg
Zinc
(1.2%)
0.13
mg
Copper
(7.2%)
0.065
mg
Manganese
(7.3%)
0.167
mg
Selenium
(0.9%)
0.5
μg
-
Grapes, red or green (European type, such as Thompson seedless), raw
Weight
100
g
Energy
69
kcal
Iron
(2.0%)
0.36
mg
Zinc
(0.6%)
0.07
mg
Copper
(14.1%)
0.127
mg
Manganese
(3.1%)
0.071
mg
Selenium
(0.2%)
0.1
μg
-
Chicken, skin (drumsticks and thighs), raw
Weight
100
g
Energy
440
kcal
Iron
(2.1%)
0.37
mg
Zinc
(5.9%)
0.65
mg
Copper
(4.2%)
0.038
mg
Manganese
(0.6%)
0.014
mg
Selenium
(18.4%)
10.1
μg
-
Lettuce, green leaf, raw
Weight
100
g
Energy
15
kcal
Iron
(4.8%)
0.86
mg
Zinc
(1.6%)
0.18
mg
Copper
(3.2%)
0.029
mg
Manganese
(10.9%)
0.25
mg
Selenium
(1.1%)
0.6
μg
-
Game meat, beaver, raw
Weight
100
g
Energy
146
kcal
Iron
(38.3%)
6.9
mg
Zinc
-
mg
Copper
-
mg
Manganese
-
mg
Selenium
(48.4%)
26.6
μg
-
Eggplant, raw
Weight
100
g
Energy
25
kcal
Iron
(1.3%)
0.23
mg
Zinc
(1.5%)
0.16
mg
Copper
(9.0%)
0.081
mg
Manganese
(10.1%)
0.232
mg
Selenium
(0.5%)
0.3
μg
-
Chicken, broilers or fryers, separable fat, raw
Weight
100
g
Energy
629
kcal
Iron
(3.9%)
0.7
mg
Zinc
(4.1%)
0.45
mg
Copper
(3.2%)
0.029
mg
Manganese
(0.6%)
0.014
mg
Selenium
(17.6%)
9.7
μg
-
Breadfruit, raw
Weight
100
g
Energy
103
kcal
Iron
(3.0%)
0.54
mg
Zinc
(1.1%)
0.12
mg
Copper
(9.3%)
0.084
mg
Manganese
(2.6%)
0.06
mg
Selenium
(1.1%)
0.6
μg
-
Tomatoes, green, raw
Weight
100
g
Energy
23
kcal
Iron
(2.8%)
0.51
mg
Zinc
(0.6%)
0.07
mg
Copper
(10.0%)
0.09
mg
Manganese
(4.3%)
0.1
mg
Selenium
(0.7%)
0.4
μg
-
Carambola, (starfruit), raw
Weight
100
g
Energy
31
kcal
Iron
(0.4%)
0.08
mg
Zinc
(1.1%)
0.12
mg
Copper
(15.2%)
0.137
mg
Manganese
(1.6%)
0.037
mg
Selenium
(1.1%)
0.6
μg
-
Cheese, swiss, low fat
Weight
100
g
Energy
179
kcal
Iron
(0.9%)
0.17
mg
Zinc
(35.5%)
3.9
mg
Copper
(3.0%)
0.027
mg
Manganese
-
mg
Selenium
(23.1%)
12.7
μg
-
Cheese, Swiss, nonfat or fat free
Weight
100
g
Energy
127
kcal
Iron
(0.9%)
0.17
mg
Zinc
(35.5%)
3.9
mg
Copper
(3.0%)
0.027
mg
Manganese
-
mg
Selenium
(23.1%)
12.7
μg
-
Pork, cured, salt pork, raw
Weight
100
g
Energy
748
kcal
Iron
(2.4%)
0.44
mg
Zinc
(8.2%)
0.9
mg
Copper
(5.6%)
0.05
mg
Manganese
(0.2%)
0.005
mg
Selenium
(10.5%)
5.8
μg
-
Cabbage, red, raw
Weight
100
g
Energy
31
kcal
Iron
(4.4%)
0.8
mg
Zinc
(2.0%)
0.22
mg
Copper
(1.9%)
0.017
mg
Manganese
(10.6%)
0.243
mg
Selenium
(1.1%)
0.6
μg
-
Mangos, raw
Weight
100
g
Energy
60
kcal
Iron
(0.9%)
0.16
mg
Zinc
(0.8%)
0.09
mg
Copper
(12.3%)
0.111
mg
Manganese
(2.7%)
0.063
mg
Selenium
(1.1%)
0.6
μg
-
Sorghum flour, refined, unenriched
Weight
100
g
Energy
357
kcal
Iron
(5.4%)
0.97
mg
Zinc
(4.3%)
0.47
mg
Copper
(1.0%)
0.009
mg
Manganese
(18.7%)
0.43
mg
Selenium
-
μg
-
Strawberries, raw
Weight
100
g
Energy
32
kcal
Iron
(2.3%)
0.41
mg
Zinc
(1.3%)
0.14
mg
Copper
(5.3%)
0.048
mg
Manganese
(16.8%)
0.386
mg
Selenium
(0.7%)
0.4
μg
-
Fish, flatfish (flounder and sole species), raw
Weight
100
g
Energy
70
kcal
Iron
(1.0%)
0.18
mg
Zinc
(2.9%)
0.32
mg
Copper
(2.1%)
0.019
mg
Manganese
(0.6%)
0.014
mg
Selenium
(48.4%)
26.6
μg
-
Fish, salmon, coho, farmed, raw
Weight
100
g
Energy
160
kcal
Iron
(1.9%)
0.34
mg
Zinc
(3.9%)
0.43
mg
Copper
(5.3%)
0.048
mg
Manganese
(0.5%)
0.012
mg
Selenium
(22.9%)
12.6
μg
-
Blueberries, wild, frozen
Weight
100
g
Energy
57
kcal
Iron
(3.2%)
0.58
mg
Zinc
(6.1%)
0.67
mg
Copper
-
mg
Manganese
(124.8%)
2.87
mg
Selenium
-
μg
-
Balsam-pear (bitter gourd), pods, raw
Weight
100
g
Energy
17
kcal
Iron
(2.4%)
0.43
mg
Zinc
(7.3%)
0.8
mg
Copper
(3.8%)
0.034
mg
Manganese
(3.9%)
0.089
mg
Selenium
(0.4%)
0.2
μg