-
Veal, variety meats and by-products, spleen, raw
Weight
100
g
Energy
98
kcal
Iron
(51.8%)
9.32
mg
Zinc
(14.6%)
1.61
mg
Copper
(18.6%)
0.167
mg
Manganese
(3.1%)
0.072
mg
Selenium
(112.2%)
61.7
μg
-
Seeds, hemp seed, hulled
Weight
100
g
Energy
553
kcal
Iron
(44.2%)
7.95
mg
Zinc
(90.0%)
9.9
mg
Copper
(177.8%)
1.6
mg
Manganese
(330.4%)
7.6
mg
Selenium
-
μg
-
Goose, liver, raw
Weight
100
g
Energy
133
kcal
Iron
(169.6%)
30.53
mg
Zinc
(27.9%)
3.07
mg
Copper
(835.8%)
7.522
mg
Manganese
(0.0%)
0
mg
Selenium
(123.8%)
68.1
μg
-
Sorghum grain
Weight
100
g
Energy
329
kcal
Iron
(18.7%)
3.36
mg
Zinc
(15.2%)
1.67
mg
Copper
(31.6%)
0.284
mg
Manganese
(69.8%)
1.605
mg
Selenium
(22.2%)
12.2
μg
-
Mollusks, octopus, common, raw
Weight
100
g
Energy
82
kcal
Iron
(29.4%)
5.3
mg
Zinc
(15.3%)
1.68
mg
Copper
(48.3%)
0.435
mg
Manganese
(1.1%)
0.025
mg
Selenium
(81.5%)
44.8
μg
-
Emu, fan fillet, raw
Weight
100
g
Energy
103
kcal
Iron
(25.0%)
4.5
mg
Zinc
(31.8%)
3.5
mg
Copper
(23.4%)
0.211
mg
Manganese
(1.3%)
0.029
mg
Selenium
(59.1%)
32.5
μg
-
Tofu, hard, prepared with nigari
Weight
100
g
Energy
145
kcal
Iron
(15.3%)
2.75
mg
Zinc
(15.1%)
1.66
mg
Copper
(36.4%)
0.328
mg
Manganese
(45.7%)
1.052
mg
Selenium
(30.5%)
16.8
μg
-
Lamb, variety meats and by-products, heart, raw
Weight
100
g
Energy
122
kcal
Iron
(25.6%)
4.6
mg
Zinc
(17.0%)
1.87
mg
Copper
(44.1%)
0.397
mg
Manganese
(2.0%)
0.046
mg
Selenium
(58.2%)
32
μg
-
Wild rice, raw
Weight
100
g
Energy
357
kcal
Iron
(10.9%)
1.96
mg
Zinc
(54.2%)
5.96
mg
Copper
(58.2%)
0.524
mg
Manganese
(57.8%)
1.329
mg
Selenium
(5.1%)
2.8
μg
-
Wheat flour, white, all-purpose, enriched, bleached
Weight
100
g
Energy
364
kcal
Iron
(25.8%)
4.64
mg
Zinc
(6.4%)
0.7
mg
Copper
(16.0%)
0.144
mg
Manganese
(29.7%)
0.682
mg
Selenium
(61.6%)
33.9
μg
-
Wheat flour, white, all-purpose, enriched, unbleached
Weight
100
g
Energy
364
kcal
Iron
(25.8%)
4.64
mg
Zinc
(6.4%)
0.7
mg
Copper
(16.0%)
0.144
mg
Manganese
(29.7%)
0.682
mg
Selenium
(61.6%)
33.9
μg
-
Pasta, dry, unenriched
Weight
100
g
Energy
371
kcal
Iron
(7.2%)
1.3
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
-
Pork, fresh, variety meats and by-products, spleen, raw
Weight
100
g
Energy
100
kcal
Iron
(124.0%)
22.32
mg
Zinc
(23.1%)
2.54
mg
Copper
(14.6%)
0.131
mg
Manganese
(3.1%)
0.072
mg
Selenium
(59.6%)
32.8
μg
-
Buckwheat
Weight
100
g
Energy
343
kcal
Iron
(12.2%)
2.2
mg
Zinc
(21.8%)
2.4
mg
Copper
(122.2%)
1.1
mg
Manganese
(56.5%)
1.3
mg
Selenium
(15.1%)
8.3
μg
-
Corn grain, yellow
Weight
100
g
Energy
365
kcal
Iron
(15.1%)
2.71
mg
Zinc
(20.1%)
2.21
mg
Copper
(34.9%)
0.314
mg
Manganese
(21.1%)
0.485
mg
Selenium
(28.2%)
15.5
μg
-
Emu, flat fillet, raw
Weight
100
g
Energy
102
kcal
Iron
(27.8%)
5
mg
Zinc
(27.3%)
3
mg
Copper
(22.8%)
0.205
mg
Manganese
(1.2%)
0.028
mg
Selenium
(57.3%)
31.5
μg
-
Mushrooms, morel, raw
Weight
100
g
Energy
31
kcal
Iron
(67.7%)
12.18
mg
Zinc
(18.5%)
2.03
mg
Copper
(69.4%)
0.625
mg
Manganese
(25.5%)
0.587
mg
Selenium
(4.0%)
2.2
μg
-
Lamb, variety meats and by-products, spleen, raw
Weight
100
g
Energy
101
kcal
Iron
(232.7%)
41.89
mg
Zinc
(25.8%)
2.84
mg
Copper
(13.4%)
0.121
mg
Manganese
(2.2%)
0.051
mg
Selenium
(58.9%)
32.4
μg
-
Sorghum flour, whole-grain
Weight
100
g
Energy
359
kcal
Iron
(17.4%)
3.14
mg
Zinc
(14.8%)
1.63
mg
Copper
(28.1%)
0.253
mg
Manganese
(54.7%)
1.258
mg
Selenium
(22.2%)
12.2
μg
-
Crustaceans, crab, queen, raw
Weight
100
g
Energy
90
kcal
Iron
(13.9%)
2.5
mg
Zinc
(25.5%)
2.8
mg
Copper
(63.3%)
0.57
mg
Manganese
(1.3%)
0.03
mg
Selenium
(62.9%)
34.6
μg
-
Nuts, macadamia nuts, raw
Weight
100
g
Energy
718
kcal
Iron
(20.5%)
3.69
mg
Zinc
(11.8%)
1.3
mg
Copper
(84.0%)
0.756
mg
Manganese
(179.6%)
4.131
mg
Selenium
(6.5%)
3.6
μg
-
Emu, ground, raw
Weight
100
g
Energy
134
kcal
Iron
(22.3%)
4.02
mg
Zinc
(31.6%)
3.48
mg
Copper
(22.1%)
0.199
mg
Manganese
(1.2%)
0.027
mg
Selenium
(55.5%)
30.5
μg
-
Seeds, watermelon seed kernels, dried
Weight
100
g
Energy
557
kcal
Iron
(40.4%)
7.28
mg
Zinc
(93.1%)
10.24
mg
Copper
(76.2%)
0.686
mg
Manganese
(70.2%)
1.614
mg
Selenium
-
μg
-
Chicken, heart, all classes, raw
Weight
100
g
Energy
153
kcal
Iron
(33.1%)
5.96
mg
Zinc
(59.9%)
6.59
mg
Copper
(38.4%)
0.346
mg
Manganese
(3.9%)
0.089
mg
Selenium
(7.8%)
4.3
μg