-
Veal, variety meats and by-products, kidneys, raw
Weight
100
g
Energy
99
kcal
Iron
(18.7%)
3.36
mg
Zinc
(17.9%)
1.97
mg
Copper
(54.9%)
0.494
mg
Manganese
(3.5%)
0.08
mg
Selenium
(145.5%)
80
μg
-
Nuts, walnuts, english
Weight
100
g
Energy
654
kcal
Iron
(16.2%)
2.91
mg
Zinc
(28.1%)
3.09
mg
Copper
(176.2%)
1.586
mg
Manganese
(148.4%)
3.414
mg
Selenium
(8.9%)
4.9
μg
-
Peanuts, spanish, raw
Weight
100
g
Energy
570
kcal
Iron
(21.7%)
3.91
mg
Zinc
(19.3%)
2.12
mg
Copper
(100.0%)
0.9
mg
Manganese
(114.8%)
2.64
mg
Selenium
(13.1%)
7.2
μg
-
Beans, kidney, royal red, mature seeds, raw
Weight
100
g
Energy
329
kcal
Iron
(48.3%)
8.7
mg
Zinc
(24.2%)
2.66
mg
Copper
(111.1%)
1
mg
Manganese
(48.2%)
1.109
mg
Selenium
(5.8%)
3.2
μg
-
Ostrich, oyster, cooked
Weight
100
g
Energy
159
kcal
Iron
(27.2%)
4.9
mg
Zinc
(44.9%)
4.94
mg
Copper
(20.0%)
0.18
mg
Manganese
(1.0%)
0.023
mg
Selenium
(84.5%)
46.5
μg
-
Nuts, hickorynuts, dried
Weight
100
g
Energy
657
kcal
Iron
(11.8%)
2.12
mg
Zinc
(39.2%)
4.31
mg
Copper
(82.0%)
0.738
mg
Manganese
(200.4%)
4.61
mg
Selenium
(14.7%)
8.1
μg
-
Beans, kidney, all types, mature seeds, raw
Weight
100
g
Energy
333
kcal
Iron
(45.6%)
8.2
mg
Zinc
(25.4%)
2.79
mg
Copper
(106.4%)
0.958
mg
Manganese
(44.4%)
1.021
mg
Selenium
(5.8%)
3.2
μg
-
Beans, kidney, california red, mature seeds, raw
Weight
100
g
Energy
330
kcal
Iron
(51.9%)
9.35
mg
Zinc
(23.2%)
2.55
mg
Copper
(122.2%)
1.1
mg
Manganese
(43.5%)
1
mg
Selenium
(5.8%)
3.2
μg
-
Rye grain
Weight
100
g
Energy
338
kcal
Iron
(14.6%)
2.63
mg
Zinc
(24.1%)
2.65
mg
Copper
(40.8%)
0.367
mg
Manganese
(112.0%)
2.577
mg
Selenium
(25.3%)
13.9
μg
-
Beans, kidney, red, mature seeds, raw
Weight
100
g
Energy
337
kcal
Iron
(37.2%)
6.69
mg
Zinc
(25.4%)
2.79
mg
Copper
(77.7%)
0.699
mg
Manganese
(48.3%)
1.111
mg
Selenium
(5.8%)
3.2
μg
-
Mollusks, mussel, blue, raw
Weight
100
g
Energy
86
kcal
Iron
(21.9%)
3.95
mg
Zinc
(14.5%)
1.6
mg
Copper
(10.4%)
0.094
mg
Manganese
(147.8%)
3.4
mg
Selenium
(81.5%)
44.8
μg
-
Nuts, hazelnuts or filberts
Weight
100
g
Energy
628
kcal
Iron
(26.1%)
4.7
mg
Zinc
(22.3%)
2.45
mg
Copper
(191.7%)
1.725
mg
Manganese
(268.5%)
6.175
mg
Selenium
(4.4%)
2.4
μg
-
Bread, whole-wheat, commercially prepared
Weight
100
g
Energy
252
kcal
Iron
(13.7%)
2.47
mg
Zinc
(16.1%)
1.77
mg
Copper
(25.2%)
0.227
mg
Manganese
(94.5%)
2.174
mg
Selenium
(46.7%)
25.7
μg
-
Nuts, pistachio nuts, raw
Weight
100
g
Energy
560
kcal
Iron
(21.8%)
3.92
mg
Zinc
(20.0%)
2.2
mg
Copper
(144.4%)
1.3
mg
Manganese
(52.2%)
1.2
mg
Selenium
(12.7%)
7
μg
-
Emu, oyster, raw
Weight
100
g
Energy
141
kcal
Iron
(30.6%)
5.5
mg
Zinc
(54.5%)
6
mg
Copper
(21.6%)
0.194
mg
Manganese
(1.2%)
0.027
mg
Selenium
(54.2%)
29.8
μg
-
Beans, french, mature seeds, raw
Weight
100
g
Energy
343
kcal
Iron
(18.9%)
3.4
mg
Zinc
(17.3%)
1.9
mg
Copper
(48.9%)
0.44
mg
Manganese
(52.2%)
1.2
mg
Selenium
(23.5%)
12.9
μg
-
Beans, black turtle, mature seeds, raw
Weight
100
g
Energy
339
kcal
Iron
(48.3%)
8.7
mg
Zinc
(20.0%)
2.2
mg
Copper
(111.1%)
1
mg
Manganese
(43.5%)
1
mg
Selenium
(5.8%)
3.2
μg
-
Emu, outside drum, raw
Weight
100
g
Energy
103
kcal
Iron
(25.0%)
4.5
mg
Zinc
(40.9%)
4.5
mg
Copper
(22.1%)
0.199
mg
Manganese
(1.1%)
0.025
mg
Selenium
(66.0%)
36.3
μg
-
Chocolate, dark, 45- 59% cacao solids
Weight
100
g
Energy
546
kcal
Iron
(44.6%)
8.02
mg
Zinc
(18.3%)
2.01
mg
Copper
(114.2%)
1.028
mg
Manganese
(61.7%)
1.419
mg
Selenium
(5.5%)
3
μg
-
Emu, inside drum, raw
Weight
100
g
Energy
108
kcal
Iron
(29.1%)
5.23
mg
Zinc
(39.4%)
4.33
mg
Copper
(22.8%)
0.205
mg
Manganese
(1.2%)
0.028
mg
Selenium
(57.1%)
31.4
μg
-
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
232
kcal
Iron
(19.0%)
3.42
mg
Zinc
(42.9%)
4.72
mg
Copper
(18.9%)
0.17
mg
Manganese
(7.4%)
0.17
mg
Selenium
(41.1%)
22.6
μg
-
Rye flour, medium
Weight
100
g
Energy
349
kcal
Iron
(14.1%)
2.54
mg
Zinc
(19.7%)
2.17
mg
Copper
(36.8%)
0.331
mg
Manganese
(104.9%)
2.412
mg
Selenium
(26.2%)
14.4
μg
-
Peanuts, valencia, raw
Weight
100
g
Energy
570
kcal
Iron
(11.6%)
2.09
mg
Zinc
(30.4%)
3.34
mg
Copper
(130.1%)
1.171
mg
Manganese
(86.1%)
1.98
mg
Selenium
(13.3%)
7.3
μg
-
Emu, full rump, raw
Weight
100
g
Energy
112
kcal
Iron
(27.6%)
4.96
mg
Zinc
(32.6%)
3.59
mg
Copper
(23.4%)
0.211
mg
Manganese
(1.3%)
0.029
mg
Selenium
(59.1%)
32.5
μg