-
Fish, ocean perch, Atlantic, raw
Weight
100
g
Energy
79
kcal
Iron
(1.2%)
0.22
mg
Zinc
(2.6%)
0.29
mg
Copper
(2.3%)
0.021
mg
Manganese
(0.5%)
0.011
mg
Selenium
(52.0%)
28.6
μg
-
Cherries, sour, red, raw
Weight
100
g
Energy
50
kcal
Iron
(1.8%)
0.32
mg
Zinc
(0.9%)
0.1
mg
Copper
(11.6%)
0.104
mg
Manganese
(4.9%)
0.112
mg
Selenium
(0.0%)
0
μg
-
Squash, winter, hubbard, raw
Weight
100
g
Energy
40
kcal
Iron
(2.2%)
0.4
mg
Zinc
(1.2%)
0.13
mg
Copper
(7.1%)
0.064
mg
Manganese
(7.8%)
0.179
mg
Selenium
(0.9%)
0.5
μg
-
Beverages, rice milk, unsweetened
Weight
100
g
Energy
47
kcal
Iron
(1.1%)
0.2
mg
Zinc
(1.2%)
0.13
mg
Copper
(4.1%)
0.037
mg
Manganese
(12.3%)
0.282
mg
Selenium
(4.0%)
2.2
μg
-
Beef, retail cuts, separable fat, raw
Weight
100
g
Energy
674
kcal
Iron
(4.0%)
0.72
mg
Zinc
(7.5%)
0.82
mg
Copper
(3.1%)
0.028
mg
Manganese
(0.0%)
0
mg
Selenium
(12.0%)
6.6
μg
-
Squash, summer, zucchini, includes skin, raw
Weight
100
g
Energy
17
kcal
Iron
(2.1%)
0.37
mg
Zinc
(2.9%)
0.32
mg
Copper
(5.9%)
0.053
mg
Manganese
(7.7%)
0.177
mg
Selenium
(0.4%)
0.2
μg
-
Gooseberries, raw
Weight
100
g
Energy
44
kcal
Iron
(1.7%)
0.31
mg
Zinc
(1.1%)
0.12
mg
Copper
(7.8%)
0.07
mg
Manganese
(6.3%)
0.144
mg
Selenium
(1.1%)
0.6
μg
-
Pork, fresh, separable fat, raw
Weight
100
g
Energy
632
kcal
Iron
(1.4%)
0.26
mg
Zinc
(5.5%)
0.6
mg
Copper
(7.4%)
0.067
mg
Manganese
(0.0%)
0
mg
Selenium
(16.4%)
9
μg
-
Veal, composite of trimmed retail cuts, separable fat, raw
Weight
100
g
Energy
638
kcal
Iron
(3.3%)
0.6
mg
Zinc
(4.9%)
0.54
mg
Copper
(4.3%)
0.039
mg
Manganese
(0.4%)
0.01
mg
Selenium
(10.0%)
5.5
μg
-
Candies, white chocolate
Weight
100
g
Energy
539
kcal
Iron
(1.3%)
0.24
mg
Zinc
(6.7%)
0.74
mg
Copper
(6.7%)
0.06
mg
Manganese
(0.3%)
0.008
mg
Selenium
(8.2%)
4.5
μg
-
Fish, haddock, raw
Weight
100
g
Energy
74
kcal
Iron
(0.9%)
0.17
mg
Zinc
(2.9%)
0.32
mg
Copper
(2.3%)
0.021
mg
Manganese
(0.5%)
0.011
mg
Selenium
(47.1%)
25.9
μg
-
Cheese, cottage, nonfat, uncreamed, dry, large or small curd
Weight
100
g
Energy
72
kcal
Iron
(0.8%)
0.15
mg
Zinc
(4.3%)
0.47
mg
Copper
(3.3%)
0.03
mg
Manganese
(1.0%)
0.022
mg
Selenium
(17.1%)
9.4
μg
-
Blueberries, raw
Weight
100
g
Energy
57
kcal
Iron
(1.6%)
0.28
mg
Zinc
(1.5%)
0.16
mg
Copper
(6.3%)
0.057
mg
Manganese
(14.6%)
0.336
mg
Selenium
(0.2%)
0.1
μg
-
Cabbage, chinese (pak-choi), raw
Weight
100
g
Energy
13
kcal
Iron
(4.4%)
0.8
mg
Zinc
(1.7%)
0.19
mg
Copper
(2.3%)
0.021
mg
Manganese
(6.9%)
0.159
mg
Selenium
(0.9%)
0.5
μg
-
Apricots, raw
Weight
100
g
Energy
48
kcal
Iron
(2.2%)
0.39
mg
Zinc
(1.8%)
0.2
mg
Copper
(8.7%)
0.078
mg
Manganese
(3.3%)
0.077
mg
Selenium
(0.2%)
0.1
μg
-
Syrups, corn, dark
Weight
100
g
Energy
286
kcal
Iron
(2.1%)
0.37
mg
Zinc
(0.4%)
0.04
mg
Copper
(5.9%)
0.053
mg
Manganese
(4.3%)
0.1
mg
Selenium
(5.3%)
2.9
μg
-
Cheese, cottage, lowfat, 2% milkfat
Weight
100
g
Energy
81
kcal
Iron
(0.7%)
0.13
mg
Zinc
(4.6%)
0.51
mg
Copper
(3.7%)
0.033
mg
Manganese
(0.7%)
0.015
mg
Selenium
(21.6%)
11.9
μg
-
Cauliflower, raw
Weight
100
g
Energy
25
kcal
Iron
(2.3%)
0.42
mg
Zinc
(2.5%)
0.27
mg
Copper
(4.3%)
0.039
mg
Manganese
(6.7%)
0.155
mg
Selenium
(1.1%)
0.6
μg
-
Pork, cured, separable fat (from ham and arm picnic), unheated
Weight
100
g
Energy
579
kcal
Iron
(2.2%)
0.39
mg
Zinc
(7.3%)
0.8
mg
Copper
(4.9%)
0.044
mg
Manganese
(0.2%)
0.005
mg
Selenium
(8.5%)
4.7
μg
-
Squash, summer, all varieties, raw
Weight
100
g
Energy
16
kcal
Iron
(1.9%)
0.35
mg
Zinc
(2.6%)
0.29
mg
Copper
(5.7%)
0.051
mg
Manganese
(7.6%)
0.175
mg
Selenium
(0.4%)
0.2
μg
-
Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw
Weight
100
g
Energy
24
kcal
Iron
(3.1%)
0.56
mg
Zinc
(1.6%)
0.18
mg
Copper
(2.6%)
0.023
mg
Manganese
(6.9%)
0.159
mg
Selenium
(1.6%)
0.9
μg
-
Cabbage, common (danish, domestic, and pointed types), stored, raw
Weight
100
g
Energy
24
kcal
Iron
(3.1%)
0.56
mg
Zinc
(1.6%)
0.18
mg
Copper
(2.6%)
0.023
mg
Manganese
(6.9%)
0.159
mg
Selenium
(1.6%)
0.9
μg
-
Figs, raw
Weight
100
g
Energy
74
kcal
Iron
(2.1%)
0.37
mg
Zinc
(1.4%)
0.15
mg
Copper
(7.8%)
0.07
mg
Manganese
(5.6%)
0.128
mg
Selenium
(0.4%)
0.2
μg
-
Cornstarch
Weight
100
g
Energy
381
kcal
Iron
(2.6%)
0.47
mg
Zinc
(0.5%)
0.06
mg
Copper
(5.6%)
0.05
mg
Manganese
(2.3%)
0.053
mg
Selenium
(5.1%)
2.8
μg