-
Carob flour
Weight
100
g
Energy
222
kcal
Iron
(16.3%)
2.94
mg
Zinc
(8.4%)
0.92
mg
Copper
(63.4%)
0.571
mg
Manganese
(22.1%)
0.508
mg
Selenium
(9.6%)
5.3
μg
-
Quail, meat and skin, raw
Weight
100
g
Energy
192
kcal
Iron
(22.1%)
3.97
mg
Zinc
(22.0%)
2.42
mg
Copper
(56.3%)
0.507
mg
Manganese
(0.8%)
0.019
mg
Selenium
(30.2%)
16.6
μg
-
Garlic, raw
Weight
100
g
Energy
149
kcal
Iron
(9.4%)
1.7
mg
Zinc
(10.5%)
1.16
mg
Copper
(33.2%)
0.299
mg
Manganese
(72.7%)
1.672
mg
Selenium
(25.8%)
14.2
μg
-
Ostrich, inside leg, raw
Weight
100
g
Energy
111
kcal
Iron
(12.8%)
2.3
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
-
Ostrich, ground, raw
Weight
100
g
Energy
165
kcal
Iron
(16.2%)
2.91
mg
Zinc
(31.9%)
3.51
mg
Copper
(14.2%)
0.128
mg
Manganese
(0.7%)
0.017
mg
Selenium
(60.0%)
33
μg
-
Crustaceans, crab, alaska king, raw
Weight
100
g
Energy
84
kcal
Iron
(3.3%)
0.59
mg
Zinc
(54.1%)
5.95
mg
Copper
(102.4%)
0.922
mg
Manganese
(1.5%)
0.035
mg
Selenium
(66.2%)
36.4
μg
-
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
176
kcal
Iron
(13.1%)
2.36
mg
Zinc
(62.5%)
6.88
mg
Copper
(13.2%)
0.119
mg
Manganese
(0.7%)
0.016
mg
Selenium
(54.2%)
29.8
μg
-
Nuts, pilinuts, dried
Weight
100
g
Energy
719
kcal
Iron
(19.6%)
3.53
mg
Zinc
(27.0%)
2.97
mg
Copper
(106.4%)
0.958
mg
Manganese
(100.6%)
2.313
mg
Selenium
-
μg
-
Pork, fresh, variety meats and by-products, pancreas, raw
Weight
100
g
Energy
199
kcal
Iron
(11.8%)
2.13
mg
Zinc
(23.8%)
2.62
mg
Copper
(10.0%)
0.09
mg
Manganese
(6.8%)
0.157
mg
Selenium
(74.2%)
40.8
μg
-
Corn bran, crude
Weight
100
g
Energy
224
kcal
Iron
(15.5%)
2.79
mg
Zinc
(14.2%)
1.56
mg
Copper
(27.6%)
0.248
mg
Manganese
(6.1%)
0.14
mg
Selenium
(30.0%)
16.5
μg
-
Game meat, goat, raw
Weight
100
g
Energy
109
kcal
Iron
(15.7%)
2.83
mg
Zinc
(36.4%)
4
mg
Copper
(28.4%)
0.256
mg
Manganese
(1.7%)
0.038
mg
Selenium
(16.0%)
8.8
μg
-
Fish, smelt, rainbow, raw
Weight
100
g
Energy
97
kcal
Iron
(5.0%)
0.9
mg
Zinc
(15.0%)
1.65
mg
Copper
(15.4%)
0.139
mg
Manganese
(30.4%)
0.7
mg
Selenium
(66.4%)
36.5
μg
-
Game meat, bison, top sirloin, separable lean only, trimmed to 0" fat, raw
Weight
100
g
Energy
113
kcal
Iron
(16.7%)
3
mg
Zinc
(30.9%)
3.4
mg
Copper
(17.2%)
0.155
mg
Manganese
(0.7%)
0.015
mg
Selenium
(45.6%)
25.1
μg
-
Lamb, variety meats and by-products, lungs, raw
Weight
100
g
Energy
95
kcal
Iron
(35.6%)
6.4
mg
Zinc
(16.4%)
1.8
mg
Copper
(28.2%)
0.254
mg
Manganese
(0.8%)
0.019
mg
Selenium
(32.2%)
17.7
μg
-
Crustaceans, crab, dungeness, raw
Weight
100
g
Energy
86
kcal
Iron
(2.1%)
0.37
mg
Zinc
(38.8%)
4.27
mg
Copper
(74.9%)
0.674
mg
Manganese
(3.5%)
0.08
mg
Selenium
(67.5%)
37.1
μg
-
Tofu, extra firm, prepared with nigari
Weight
100
g
Energy
83
kcal
Iron
(11.3%)
2.04
mg
Zinc
(9.7%)
1.07
mg
Copper
(22.2%)
0.2
mg
Manganese
(29.0%)
0.666
mg
Selenium
(23.6%)
13
μg
-
Squab, (pigeon), meat and skin, raw
Weight
100
g
Energy
294
kcal
Iron
(19.7%)
3.54
mg
Zinc
(20.0%)
2.2
mg
Copper
(48.6%)
0.437
mg
Manganese
(0.8%)
0.019
mg
Selenium
(24.2%)
13.3
μg
-
Chicken, gizzard, all classes, raw
Weight
100
g
Energy
94
kcal
Iron
(13.8%)
2.49
mg
Zinc
(24.7%)
2.72
mg
Copper
(12.9%)
0.116
mg
Manganese
(2.4%)
0.055
mg
Selenium
(46.4%)
25.5
μg
-
Wheat, soft red winter
Weight
100
g
Energy
331
kcal
Iron
(17.8%)
3.21
mg
Zinc
(23.9%)
2.63
mg
Copper
(50.0%)
0.45
mg
Manganese
(190.9%)
4.391
mg
Selenium
-
μg
-
Lima beans, immature seeds, raw
Weight
100
g
Energy
113
kcal
Iron
(17.4%)
3.14
mg
Zinc
(7.1%)
0.78
mg
Copper
(35.3%)
0.318
mg
Manganese
(52.8%)
1.215
mg
Selenium
(3.3%)
1.8
μg
-
Lamb, variety meats and by-products, tongue, raw
Weight
100
g
Energy
222
kcal
Iron
(14.7%)
2.65
mg
Zinc
(21.1%)
2.32
mg
Copper
(23.6%)
0.212
mg
Manganese
(2.1%)
0.049
mg
Selenium
(27.3%)
15
μg
-
Goose, domesticated, meat only, raw
Weight
100
g
Energy
161
kcal
Iron
(14.3%)
2.57
mg
Zinc
(21.3%)
2.34
mg
Copper
(34.0%)
0.306
mg
Manganese
(1.0%)
0.024
mg
Selenium
(30.5%)
16.8
μg
-
Quail, breast, meat only, raw
Weight
100
g
Energy
123
kcal
Iron
(12.8%)
2.31
mg
Zinc
(24.5%)
2.7
mg
Copper
(48.1%)
0.433
mg
Manganese
(0.8%)
0.018
mg
Selenium
(34.2%)
18.8
μg
-
Game meat, deer, raw
Weight
100
g
Energy
120
kcal
Iron
(18.9%)
3.4
mg
Zinc
(19.0%)
2.09
mg
Copper
(28.1%)
0.253
mg
Manganese
(1.8%)
0.041
mg
Selenium
(17.6%)
9.7
μg