-
Turkey, gizzard, all classes, raw
Weight
100
g
Energy
111
kcal
Iron
(15.4%)
2.78
mg
Zinc
(27.5%)
3.03
mg
Copper
(24.4%)
0.22
mg
Manganese
(3.7%)
0.085
mg
Selenium
(52.4%)
28.8
μg
-
Rice, white, long-grain, regular, raw, enriched
Weight
100
g
Energy
365
kcal
Iron
(23.9%)
4.31
mg
Zinc
(9.9%)
1.09
mg
Copper
(24.4%)
0.22
mg
Manganese
(47.3%)
1.088
mg
Selenium
(27.5%)
15.1
μg
-
Miso
Weight
100
g
Energy
198
kcal
Iron
(13.8%)
2.49
mg
Zinc
(23.3%)
2.56
mg
Copper
(46.7%)
0.42
mg
Manganese
(37.3%)
0.859
mg
Selenium
(12.7%)
7
μg
-
Rice, white, short-grain, enriched, uncooked
Weight
100
g
Energy
358
kcal
Iron
(23.5%)
4.23
mg
Zinc
(10.0%)
1.1
mg
Copper
(23.3%)
0.21
mg
Manganese
(45.1%)
1.037
mg
Selenium
(27.5%)
15.1
μg
-
Ostrich, inside strip, raw
Weight
100
g
Energy
127
kcal
Iron
(23.3%)
4.2
mg
Zinc
(36.2%)
3.98
mg
Copper
(16.1%)
0.145
mg
Manganese
(0.8%)
0.019
mg
Selenium
(68.2%)
37.5
μg
-
Lentils, pink or red, raw
Weight
100
g
Energy
358
kcal
Iron
(41.1%)
7.39
mg
Zinc
(32.7%)
3.6
mg
Copper
(144.8%)
1.303
mg
Manganese
(74.6%)
1.716
mg
Selenium
(0.0%)
0
μg
-
Ostrich, outside strip, raw
Weight
100
g
Energy
120
kcal
Iron
(20.5%)
3.69
mg
Zinc
(36.5%)
4.02
mg
Copper
(16.3%)
0.147
mg
Manganese
(0.8%)
0.019
mg
Selenium
(68.9%)
37.9
μg
-
Cereals ready-to-eat, rice, puffed, fortified
Weight
100
g
Energy
402
kcal
Iron
(176.1%)
31.7
mg
Zinc
(9.4%)
1.03
mg
Copper
(18.8%)
0.169
mg
Manganese
(65.2%)
1.5
mg
Selenium
(19.1%)
10.5
μg
-
Cornmeal, whole-grain, yellow
Weight
100
g
Energy
362
kcal
Iron
(19.2%)
3.45
mg
Zinc
(16.5%)
1.82
mg
Copper
(21.4%)
0.193
mg
Manganese
(21.7%)
0.498
mg
Selenium
(28.2%)
15.5
μg
-
Corn flour, yellow, masa, enriched
Weight
100
g
Energy
363
kcal
Iron
(47.2%)
8.5
mg
Zinc
(16.4%)
1.8
mg
Copper
(23.2%)
0.209
mg
Manganese
(16.3%)
0.376
mg
Selenium
(19.1%)
10.5
μg
-
Fish, anchovy, european, raw
Weight
100
g
Energy
131
kcal
Iron
(18.1%)
3.25
mg
Zinc
(15.6%)
1.72
mg
Copper
(23.4%)
0.211
mg
Manganese
(3.0%)
0.07
mg
Selenium
(66.4%)
36.5
μg
-
Ostrich, tenderloin, raw
Weight
100
g
Energy
123
kcal
Iron
(27.1%)
4.88
mg
Zinc
(35.2%)
3.87
mg
Copper
(15.7%)
0.141
mg
Manganese
(0.8%)
0.018
mg
Selenium
(66.2%)
36.4
μg
-
Veal, variety meats and by-products, heart, raw
Weight
100
g
Energy
110
kcal
Iron
(23.6%)
4.24
mg
Zinc
(13.4%)
1.47
mg
Copper
(37.8%)
0.34
mg
Manganese
(1.6%)
0.036
mg
Selenium
(60.5%)
33.3
μg
-
Lentils, raw
Weight
100
g
Energy
352
kcal
Iron
(36.2%)
6.51
mg
Zinc
(29.7%)
3.27
mg
Copper
(83.8%)
0.754
mg
Manganese
(60.6%)
1.393
mg
Selenium
(0.2%)
0.1
μg
-
Lemon grass (citronella), raw
Weight
100
g
Energy
99
kcal
Iron
(45.4%)
8.17
mg
Zinc
(20.3%)
2.23
mg
Copper
(29.6%)
0.266
mg
Manganese
(227.1%)
5.224
mg
Selenium
(1.3%)
0.7
μg
-
Millet, raw
Weight
100
g
Energy
378
kcal
Iron
(16.7%)
3.01
mg
Zinc
(15.3%)
1.68
mg
Copper
(83.3%)
0.75
mg
Manganese
(71.0%)
1.632
mg
Selenium
(4.9%)
2.7
μg
-
Seeds, safflower seed kernels, dried
Weight
100
g
Energy
517
kcal
Iron
(27.2%)
4.9
mg
Zinc
(45.9%)
5.05
mg
Copper
(194.1%)
1.747
mg
Manganese
(87.6%)
2.014
mg
Selenium
-
μg
-
Ostrich, fan, raw
Weight
100
g
Energy
117
kcal
Iron
(24.3%)
4.38
mg
Zinc
(33.7%)
3.71
mg
Copper
(15.1%)
0.136
mg
Manganese
(0.7%)
0.017
mg
Selenium
(63.5%)
34.9
μg
-
Ostrich, round, raw
Weight
100
g
Energy
116
kcal
Iron
(19.7%)
3.54
mg
Zinc
(34.5%)
3.8
mg
Copper
(15.4%)
0.139
mg
Manganese
(0.8%)
0.018
mg
Selenium
(65.1%)
35.8
μg
-
Game meat, caribou, raw
Weight
100
g
Energy
127
kcal
Iron
(26.1%)
4.69
mg
Zinc
(36.4%)
4
mg
Copper
(24.7%)
0.222
mg
Manganese
(3.4%)
0.078
mg
Selenium
(18.5%)
10.2
μg
-
Molasses
Weight
100
g
Energy
290
kcal
Iron
(26.2%)
4.72
mg
Zinc
(2.6%)
0.29
mg
Copper
(54.1%)
0.487
mg
Manganese
(66.5%)
1.53
mg
Selenium
(32.4%)
17.8
μg
-
Nuts, coconut meat, raw
Weight
100
g
Energy
354
kcal
Iron
(13.5%)
2.43
mg
Zinc
(10.0%)
1.1
mg
Copper
(48.3%)
0.435
mg
Manganese
(65.2%)
1.5
mg
Selenium
(18.4%)
10.1
μg
-
Game meat, bison, chuck, shoulder clod, separable lean only, raw
Weight
100
g
Energy
119
kcal
Iron
(16.0%)
2.88
mg
Zinc
(47.9%)
5.27
mg
Copper
(22.4%)
0.202
mg
Manganese
(0.6%)
0.013
mg
Selenium
(52.2%)
28.7
μg
-
Rice, brown, long-grain, raw
Weight
100
g
Energy
367
kcal
Iron
(7.2%)
1.29
mg
Zinc
(19.4%)
2.13
mg
Copper
(33.6%)
0.302
mg
Manganese
(124.0%)
2.853
mg
Selenium
(31.1%)
17.1
μg