-
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw
Weight
100
g
Energy
378
kcal
Iron
(23.9%)
4.31
mg
Zinc
(25.1%)
2.76
mg
Copper
(72.9%)
0.656
mg
Manganese
(926.3%)
21.306
mg
Selenium
(0.0%)
0
μg
-
Bread, white wheat
Weight
100
g
Energy
238
kcal
Iron
(27.2%)
4.89
mg
Zinc
(8.6%)
0.95
mg
Copper
(16.6%)
0.149
mg
Manganese
(27.6%)
0.634
mg
Selenium
(29.3%)
16.1
μg
-
Pork, fresh, variety meats and by-products, heart, raw
Weight
100
g
Energy
118
kcal
Iron
(26.0%)
4.68
mg
Zinc
(25.5%)
2.8
mg
Copper
(45.3%)
0.408
mg
Manganese
(2.7%)
0.063
mg
Selenium
(18.9%)
10.4
μg
-
Ostrich, top loin, raw
Weight
100
g
Energy
119
kcal
Iron
(17.4%)
3.13
mg
Zinc
(34.2%)
3.76
mg
Copper
(15.2%)
0.137
mg
Manganese
(0.8%)
0.018
mg
Selenium
(64.4%)
35.4
μg
-
Ostrich, oyster, raw
Weight
100
g
Energy
125
kcal
Iron
(21.4%)
3.86
mg
Zinc
(32.6%)
3.59
mg
Copper
(14.6%)
0.131
mg
Manganese
(0.7%)
0.017
mg
Selenium
(61.5%)
33.8
μg
-
Corn flour, whole-grain, yellow
Weight
100
g
Energy
361
kcal
Iron
(13.2%)
2.38
mg
Zinc
(15.7%)
1.73
mg
Copper
(25.6%)
0.23
mg
Manganese
(20.0%)
0.46
mg
Selenium
(28.0%)
15.4
μg
-
Oats
Weight
100
g
Energy
389
kcal
Iron
(26.2%)
4.72
mg
Zinc
(36.1%)
3.97
mg
Copper
(69.6%)
0.626
mg
Manganese
(213.7%)
4.916
mg
Selenium
-
μg
-
Bulgur, dry
Weight
100
g
Energy
342
kcal
Iron
(13.7%)
2.46
mg
Zinc
(17.5%)
1.93
mg
Copper
(37.2%)
0.335
mg
Manganese
(132.5%)
3.048
mg
Selenium
(4.2%)
2.3
μg
-
Candies, milk chocolate
Weight
100
g
Energy
535
kcal
Iron
(13.1%)
2.35
mg
Zinc
(20.9%)
2.3
mg
Copper
(54.6%)
0.491
mg
Manganese
(20.5%)
0.471
mg
Selenium
(8.2%)
4.5
μg
-
Ostrich, outside leg, raw
Weight
100
g
Energy
115
kcal
Iron
(14.7%)
2.65
mg
Zinc
(35.4%)
3.89
mg
Copper
(15.8%)
0.142
mg
Manganese
(0.8%)
0.018
mg
Selenium
(66.5%)
36.6
μg
-
Crustaceans, crab, blue, raw
Weight
100
g
Energy
87
kcal
Iron
(4.1%)
0.74
mg
Zinc
(32.2%)
3.54
mg
Copper
(74.3%)
0.669
mg
Manganese
(6.5%)
0.15
mg
Selenium
(68.0%)
37.4
μg
-
Quail, meat only, raw
Weight
100
g
Energy
134
kcal
Iron
(25.1%)
4.51
mg
Zinc
(24.5%)
2.7
mg
Copper
(66.0%)
0.594
mg
Manganese
(0.8%)
0.019
mg
Selenium
(31.6%)
17.4
μg
-
Ostrich, tip trimmed, raw
Weight
100
g
Energy
114
kcal
Iron
(15.9%)
2.86
mg
Zinc
(34.0%)
3.74
mg
Copper
(15.2%)
0.137
mg
Manganese
(0.8%)
0.018
mg
Selenium
(64.0%)
35.2
μg
-
Fireweed, leaves, raw
Weight
100
g
Energy
103
kcal
Iron
(13.3%)
2.4
mg
Zinc
(24.2%)
2.66
mg
Copper
(35.6%)
0.32
mg
Manganese
(291.5%)
6.704
mg
Selenium
(1.6%)
0.9
μg
-
Peanut butter, smooth style, without salt
Weight
100
g
Energy
598
kcal
Iron
(9.7%)
1.74
mg
Zinc
(22.8%)
2.51
mg
Copper
(46.9%)
0.422
mg
Manganese
(72.4%)
1.665
mg
Selenium
(7.5%)
4.1
μg
-
Peanut butter, smooth style, with salt
Weight
100
g
Energy
598
kcal
Iron
(9.7%)
1.74
mg
Zinc
(22.8%)
2.51
mg
Copper
(46.9%)
0.422
mg
Manganese
(72.4%)
1.665
mg
Selenium
(7.5%)
4.1
μg
-
Crustaceans, spiny lobster, mixed species, raw
Weight
100
g
Energy
112
kcal
Iron
(6.8%)
1.22
mg
Zinc
(51.5%)
5.67
mg
Copper
(42.3%)
0.381
mg
Manganese
(0.7%)
0.015
mg
Selenium
(84.0%)
46.2
μg
-
Rice, white, medium-grain, raw, enriched
Weight
100
g
Energy
360
kcal
Iron
(24.2%)
4.36
mg
Zinc
(10.5%)
1.16
mg
Copper
(12.2%)
0.11
mg
Manganese
(47.8%)
1.1
mg
Selenium
(27.5%)
15.1
μg
-
Winged bean leaves, raw
Weight
100
g
Energy
74
kcal
Iron
(22.2%)
4
mg
Zinc
(11.6%)
1.28
mg
Copper
(50.7%)
0.456
mg
Manganese
(59.4%)
1.367
mg
Selenium
(1.6%)
0.9
μg
-
Fish, caviar, black and red, granular
Weight
100
g
Energy
264
kcal
Iron
(66.0%)
11.88
mg
Zinc
(8.6%)
0.95
mg
Copper
(12.2%)
0.11
mg
Manganese
(2.2%)
0.05
mg
Selenium
(119.1%)
65.5
μg
-
Game meat, bison, shoulder clod, separable lean only, trimmed to 0" fat, raw
Weight
100
g
Energy
109
kcal
Iron
(16.7%)
3
mg
Zinc
(45.5%)
5
mg
Copper
(16.4%)
0.148
mg
Manganese
(0.6%)
0.014
mg
Selenium
(48.0%)
26.4
μg
-
Squab, (pigeon), meat only, raw
Weight
100
g
Energy
142
kcal
Iron
(25.1%)
4.51
mg
Zinc
(24.5%)
2.7
mg
Copper
(66.0%)
0.594
mg
Manganese
(0.8%)
0.019
mg
Selenium
(24.5%)
13.5
μg
-
Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
142
kcal
Iron
(14.1%)
2.53
mg
Zinc
(35.8%)
3.94
mg
Copper
(14.9%)
0.134
mg
Manganese
(0.8%)
0.019
mg
Selenium
(58.7%)
32.3
μg
-
Mollusks, abalone, mixed species, raw
Weight
100
g
Energy
105
kcal
Iron
(17.7%)
3.19
mg
Zinc
(7.5%)
0.82
mg
Copper
(21.8%)
0.196
mg
Manganese
(1.7%)
0.04
mg
Selenium
(81.5%)
44.8
μg