Nutrition Guide: All Nutrients
- All
- Beans & Legumes
- Eggs & Dairy
- Fruits
- Grains
- Herbs & Spices
- Nuts & Seeds
- Poultry & Meats
- Seafood
- Vegetables
Almonds
Amount: .25 cup (23 g)
Calories: 132
Protein: 5
Total Carbs: 5
Fiber: 11
Sugar: 0.9
Total Fat: 10.7
Saturated Fat: 0.86
Cholesterol: 0
Vit A: 0.01
Vit B6: 0.03
Vit B9 Folate: 11.5
Vit B12: 0
Vit C: 0
Vit D: 0
Vit E: 6.03
Vit K: 0
Calcium: 61
Chromium: 0
Copper: 0.23
Iodine: 0.46
Iron: 0.86
Magnesium: 61.6
Manganese: 0.53
Phosphorus: 111
Potassium: 162
Selenium: 0.57
Sodium: 0.23
Zinc: 0.71
Omega 3s: 0
Apple
Amount: 1 Medium (182 g)
Calories: 95
Protein: 0.5
Total Carbs: 25
Fiber: 4.4
Sugar: 18.9
Total Fat: 0.31
Saturated Fat: 0.05
Cholesterol: 0
Vit A: 4.9
Vit B6: 0.07
Vit B9 Folate: 5.5
Vit B12: 0
Vit C: 8.4
Vit D: 0
Vit E: 0.33
Vit K: 4
Calcium: 11
Chromium: 1.69
Copper: 0.05
Iodine:
Iron: 0.22
Magnesium: 9.1
Manganese: 0.06
Phosphorus: 20
Potassium: 195
Selenium: 0
Sodium: 1.82
Zinc: 0.07
Omega 3s: 0.02
Apricots
Amount: 1 whole (35 g)
Calories: 17
Protein: 0.5
Total Carbs: 3.9
Fiber: 0.7
Sugar: 3.2
Total Fat: 0.14
Saturated Fat: 0.01
Cholesterol: 0
Vit A: 33.7
Vit B6: 0.02
Vit B9 Folate: 3.15
Vit B12: 0
Vit C: 3.5
Vit D: 0
Vit E: 0.31
Vit K: 1.2
Calcium: 4.6
Chromium:
Copper: 0.03
Iodine:
Iron: 0.14
Magnesium: 3.5
Manganese: 0.03
Phosphorus: 8
Potassium: 91
Selenium: 0.03
Sodium: 0.35
Zinc: 0.07
Omega 3s: 0
Arugula
Amount: .5 cup (10 g)
Calories: 3
Protein: 0.3
Total Carbs: 0.4
Fiber: 0.2
Sugar: 0.2
Total Fat: 0.1
Saturated Fat: 0
Cholesterol: 0
Vit A: 119
Vit B6: 0
Vit B9 Folate: 9.7
Vit B12: 0
Vit C: 1.5
Vit D: 0
Vit E: 0
Vit K: 11
Calcium: 16
Chromium: 0
Copper: 0
Iodine: 0
Iron: 0.1
Magnesium: 1.7
Manganese: 0
Phosphorus: 5.2
Potassium: 37
Selenium: 0
Sodium: 0.5
Zinc: 0
Omega 3s: 0
Asparagus
Amount: 1 cup (180g)
Calories: 40
Protein: 4
Total Carbs: 7
Fiber: 4
Sugar: 2.3
Total Fat: 0.2
Saturated Fat: 0.1
Cholesterol: 0
Vit A: 91
Vit B6: 0.14
Vit B9 Folate: 268
Vit B12: 0
Vit C: 14
Vit D: 0
Vit E: 2.7
Vit K: 91
Calcium: 41
Chromium: 0
Copper: 0.3
Iodine: 0
Iron: 1.6
Magnesium: 25
Manganese: 0.28
Phosphorus: 92
Potassium: 403
Selenium: 11
Sodium: 25.2
Zinc: 1.1
Omega 3s: 0.05
Avocados
Amount: 1 cup, sliced (146g)
Calories: 240
Protein: 3
Total Carbs: 13
Fiber: 10
Sugar: 1
Total Fat: 21
Saturated Fat: 3
Cholesterol: 0
Vit A: 11
Vit B6: 0.39
Vit B9 Folate: 122
Vit B12: 0
Vit C: 15
Vit D: 0
Vit E: 3.1
Vit K: 32
Calcium: 18
Chromium: 0
Copper: 0.28
Iodine: 3
Iron: 0.82
Magnesium: 44
Manganese: 0.21
Phosphorus: 78
Potassium: 728
Selenium: 0.6
Sodium: 10.5
Zinc: 0.96
Omega 3s: 0.19
Bananas
Amount: 1 medium (118 g)
Calories: 105
Protein: 1
Total Carbs: 27
Fiber: 3
Sugar: 14
Total Fat: 0.39
Saturated Fat: 0.13
Cholesterol: 0
Vit A: 3.78
Vit B6: 0.43
Vit B9 Folate: 23.6
Vit B12: 0
Vit C: 10
Vit D: 0
Vit E: 0.13
Vit K: 0.59
Calcium: 6
Chromium: 0.93
Copper: 0.09
Iodine: 9.44
Iron: 0.31
Magnesium: 31.86
Manganese: 0.32
Phosphorus: 26
Potassium: 422
Selenium: 1.18
Sodium: 1.2
Zinc: 0.18
Omega 3s: 0.03
Barley
Amount: .33 cup dry (61.3 g)
Calories: 217
Protein: 7.7
Total Carbs: 45
Fiber: 11
Sugar: 0.49
Total Fat: 1.4
Saturated Fat: 0.3
Cholesterol: 0
Vit A: 0.67
Vit B6: 0.2
Vit B9 Folate: 11.65
Vit B12: 0
Vit C: 0
Vit D:
Vit E: 0.35
Vit K: 1.35
Calcium: 20.2
Chromium: 8.16
Copper: 0.31
Iodine: 4.4
Iron: 2.21
Magnesium: 81.57
Manganese: 1.19
Phosphorus: 162
Potassium: 277
Selenium: 23.12
Sodium: 7.36
Zinc: 1.7
Omega 3s: 0.07
Basil
Amount: .5 cup (21 g)
Calories: 5
Protein: 0.7
Total Carbs: 0.6
Fiber: 0.3
Sugar: 0.06
Total Fat: 0.1
Saturated Fat: 0.01
Cholesterol: 0
Vit A: 55.9
Vit B6: 0.03
Vit B9 Folate: 14.4
Vit B12: 0
Vit C: 3.8
Vit D: 0
Vit E: 0.17
Vit K: 87.9
Calcium: 38
Chromium:
Copper: 0.08
Iodine:
Iron: 0.67
Magnesium: 13.57
Manganese: 0.24
Phosphorus: 12
Potassium: 63
Selenium: 0.06
Sodium: 0.85
Zinc: 0.17
Omega 3s: 0.07
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Calories: 175
Protein: 26
Total Carbs: 0
Fiber: 0
Sugar: 0
Total Fat: 8.1
Saturated Fat: 2.8
Cholesterol: 74
Vit A: 0
Vit B6: 0.74
Vit B9 Folate: 14.74
Vit B12: 1.44
Vit C: 0
Vit D: 0
Vit E: 0.25
Vit K: 1.02
Calcium: 10.2
Chromium:
Copper: 0.08
Iodine:
Iron: 2.04
Magnesium: 26.08
Manganese: 0.01
Phosphorus: 240
Potassium: 388
Selenium: 23.93
Sodium: 62.37
Zinc: 4.09
Omega 3s: 1.1
Beets
Amount: 1 cup (170g)
Calories: 75
Protein: 2.9
Total Carbs: 17
Fiber: 3.4
Sugar: 13.5
Total Fat: 0.2
Saturated Fat: 0.05
Cholesterol: 0
Vit A: 0
Vit B6: 0.11
Vit B9 Folate: 136
Vit B12: 0
Vit C: 6.1
Vit D: 0
Vit E: 0
Vit K: 0.34
Calcium: 27
Chromium: 0
Copper: 0.13
Iodine: 0
Iron: 1.3
Magnesium: 39
Manganese: 0.55
Phosphorus: 65
Potassium: 519
Selenium: 1.2
Sodium: 131
Zinc: 0.59
Omega 3s: 0
Bell Peppers
Amount: 1 cup (92 g)
Calories: 29
Protein: 1
Total Carbs: 6
Fiber: 2
Sugar: 3.7
Total Fat: 0
Saturated Fat: 0
Cholesterol: 0
Vit A: 144
Vit B6: 0.27
Vit B9 Folate: 42
Vit B12: 0
Vit C: 117
Vit D: 0
Vit E: 1.5
Vit K: 4.5
Calcium: 6.4
Chromium: 0
Copper: 0.02
Iodine: 1
Iron: 0.4
Magnesium: 11
Manganese: 0.1
Phosphorus: 24
Potassium: 194
Selenium: 0.09
Sodium: 3.7
Zinc: 0.23
Omega 3s: 0
Black Beans
Amount: 1 cup cooked
Calories: 227
Protein: 15
Total Carbs: 41
Fiber: 15
Sugar: 0
Total Fat: 0.7
Saturated Fat: 0.2
Cholesterol: 0
Vit A: 0.52
Vit B6: 0.12
Vit B9 Folate: 64
Vit B12: 0
Vit C: 0
Vit D: 0
Vit E: 0
Vit K: 0
Calcium: 46
Chromium: 0
Copper: 0.36
Iodine: 0
Iron: 3.6
Magnesium: 120
Manganese: 0.8
Phosphorus: 241
Potassium: 611
Selenium: 2.1
Sodium: 1.7
Zinc: 1.9
Omega 3s: 0.18
Blueberries
Amount: 1 cup (148 g)
Calories: 84
Protein: 1
Total Carbs: 21
Fiber: 3.5
Sugar: 14.7
Total Fat: 0.49
Saturated Fat: 0.04
Cholesterol: 0
Vit A: 4
Vit B6: 0.08
Vit B9 Folate: 8.9
Vit B12: 0
Vit C: 14
Vit D: 0
Vit E: 0.84
Vit K: 28.6
Calcium: 9
Chromium:
Copper: 0.08
Iodine:
Iron: 0.41
Magnesium: 8.9
Manganese: 0.5
Phosphorus: 18
Potassium: 114
Selenium: 0.15
Sodium: 1.5
Zinc: 0.24
Omega 3s: 0.09
Bok Choy
Amount: 1 cup cooked (170 g)
Calories: 20
Protein: 2.7
Total Carbs: 3
Fiber: 1.7
Sugar: 1.37
Total Fat: 0.27
Saturated Fat: 0.04
Cholesterol: 0
Vit A: 361
Vit B6: 0.28
Vit B9 Folate: 69.7
Vit B12: 0
Vit C: 44
Vit D: 0
Vit E: 0.15
Vit K: 57.8
Calcium: 158
Chromium:
Copper: 0.03
Iodine:
Iron: 1.77
Magnesium: 18.7
Manganese: 0.24
Phosphorus: 49
Potassium: 631
Selenium: 0.68
Sodium: 57.8
Zinc: 0.29
Omega 3s: 0.07
Broccoli
Amount: 1 cup (156 g)
Calories: 55
Protein: 3.7
Total Carbs: 11
Fiber: 5
Sugar: 2.2
Total Fat: 0.64
Saturated Fat: 0.12
Cholesterol: 0
Vit A: 121
Vit B6: 0.31
Vit B9 Folate: 168
Vit B12: 0
Vit C: 101
Vit D: 0
Vit E: 2.26
Vit K: 220
Calcium: 62
Chromium: 18.55
Copper: 0.1
Iodine: 3.12
Iron: 1.05
Magnesium: 32.76
Manganese: 0.3
Phosphorus: 105
Potassium: 457
Selenium: 2.5
Sodium: 64
Zinc: 0.7
Omega 3s: 0.19
Brown Rice
Amount: 1 cup cooked (195 g)
Calories: 216
Protein: 5
Total Carbs: 45
Fiber: 3.5
Sugar: 0.68
Total Fat: 1.75
Saturated Fat: 0.35
Cholesterol: 0
Vit A: 0
Vit B6: 0.28
Vit B9 Folate: 7.8
Vit B12: 0
Vit C: 0
Vit D: 0
Vit E: 0.06
Vit K: 1.17
Calcium: 19.5
Chromium: 0.78
Copper: 0.19
Iodine: 0
Iron: 0.82
Magnesium: 83.85
Manganese: 1.76
Phosphorus: 162
Potassium: 84
Selenium: 19.11
Sodium: 9.8
Zinc: 1.23
Omega 3s: 0.03
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Calories: 56
Protein: 4
Total Carbs: 11
Fiber: 4
Sugar: 2.7
Total Fat: 0.78
Saturated Fat: 0.16
Cholesterol: 0
Vit A: 60.5
Vit B6: 0.28
Vit B9 Folate: 93.6
Vit B12: 0
Vit C: 97
Vit D: 0
Vit E: 0.67
Vit K: 219
Calcium: 56
Chromium:
Copper: 0.13
Iodine:
Iron: 1.87
Magnesium: 31.2
Manganese: 0.35
Phosphorus: 87
Potassium: 495
Selenium: 2.34
Sodium: 32.8
Zinc: 0.51
Omega 3s: 0.27
Buckwheat
Amount: 1 cup cooked (168 g)
Calories: 155
Protein: 5.7
Total Carbs: 33.5
Fiber: 4.5
Sugar: 1.51
Total Fat: 1.04
Saturated Fat: 0.23
Cholesterol: 0
Vit A: 0
Vit B6: 0.13
Vit B9 Folate: 23.52
Vit B12: 0
Vit C: 0
Vit D: 0
Vit E: 0.15
Vit K: 3.19
Calcium: 12
Chromium:
Copper: 0.25
Iodine:
Iron: 1.34
Magnesium: 85.68
Manganese: 0.68
Phosphorus: 118
Potassium: 148
Selenium: 3.7
Sodium: 6.72
Zinc: 1.02
Omega 3s: 0.02
Cabbage
Amount: 1 cup (150 g)
Calories: 44
Protein: 2.3
Total Carbs: 10
Fiber: 4
Sugar: 5
Total Fat: 0.14
Saturated Fat: 0.02
Cholesterol: 0
Vit A: 2.5
Vit B6: 0.34
Vit B9 Folate: 36
Vit B12: 0
Vit C: 52
Vit D: 0
Vit E: 0.18
Vit K: 71.4
Calcium: 63
Chromium:
Copper: 0.08
Iodine: 3
Iron: 0.99
Magnesium: 25.5
Manganese: 0.33
Phosphorus: 50
Potassium: 393
Selenium: 3.45
Sodium: 42
Zinc: 0.37
Omega 3s: 0.04
Cantaloupe
Amount: 1 cup (160 g)
Calories: 54
Protein: 1.3
Total Carbs: 13
Fiber: 1.3
Sugar: 11.7
Total Fat: 0.3
Saturated Fat: 0.08
Cholesterol: 0
Vit A: 271
Vit B6: 0.12
Vit B9 Folate: 33.6
Vit B12: 0
Vit C: 59
Vit D: 0
Vit E: 0.08
Vit K: 4
Calcium: 14
Chromium:
Copper: 0.07
Iodine: 6.4
Iron: 0.34
Magnesium: 19.2
Manganese: 0.07
Phosphorus: 24
Potassium: 427
Selenium: 0.64
Sodium: 25.6
Zinc: 0.29
Omega 3s: 0.07
Carrots
Amount: 1 cup (122 g)
Calories: 50
Protein: 1
Total Carbs: 11.7
Fiber: 3.4
Sugar: 5.78
Total Fat: 0.29
Saturated Fat: 0.05
Cholesterol: 0
Vit A: 1019
Vit B6: 0.17
Vit B9 Folate: 23.2
Vit B12: 0
Vit C: 7.2
Vit D: 0
Vit E: 0.81
Vit K: 16.1
Calcium: 40
Chromium: 0.49
Copper: 0.05
Iodine:
Iron: 0.37
Magnesium: 14.6
Manganese: 0.07
Phosphorus: 43
Potassium: 390
Selenium: 0.12
Sodium: 84
Zinc: 0.29
Omega 3s: 0
Cashews
Amount: .25 cup (40 g)
Calories: 221
Protein: 7.3
Total Carbs: 12.1
Fiber: 1.3
Sugar: 2.36
Total Fat: 17.5
Saturated Fat: 3.1
Cholesterol: 0
Vit A: 0
Vit B6: 0.17
Vit B9 Folate: 10
Vit B12: 0
Vit C: 0.2
Vit D: 0
Vit E: 0.36
Vit K: 13.6
Calcium: 14.9
Chromium: 0
Copper: 0.88
Iodine: 0
Iron: 2.67
Magnesium: 117
Manganese: 0.66
Phosphorus: 237
Potassium: 264
Selenium: 8
Sodium: 4.8
Zinc: 2.31
Omega 3s: 0.02
Cauliflower
Amount: 1 cup (124 g)
Calories: 29
Protein: 2
Total Carbs: 5
Fiber: 3
Sugar: 2.4
Total Fat: 0.56
Saturated Fat: 0.09
Cholesterol: 0
Vit A: 0.74
Vit B6: 0.21
Vit B9 Folate: 54.56
Vit B12: 0
Vit C: 55
Vit D: 0
Vit E: 0.09
Vit K: 17.11
Calcium: 20
Chromium: 0
Copper: 0.02
Iodine: 0
Iron: 0.4
Magnesium: 11.16
Manganese: 0.16
Phosphorus: 40
Potassium: 176
Selenium: 0.74
Sodium: 18.6
Zinc: 0.21
Omega 3s: 0.21
Celery
Amount: 1 cup raw (101 g)
Calories: 16
Protein: 0.7
Total Carbs: 3
Fiber: 1.4
Sugar: 1.6
Total Fat: 0.17
Saturated Fat: 0.04
Cholesterol: 0
Vit A: 22.67
Vit B6: 0.07
Vit B9 Folate: 36.36
Vit B12: 0
Vit C: 3
Vit D: 0
Vit E: 0.27
Vit K: 29.59
Calcium: 40
Chromium: 0.3
Copper: 0.04
Iodine:
Iron: 0.2
Magnesium: 11.11
Manganese: 0.1
Phosphorus: 24
Potassium: 263
Selenium: 0.4
Sodium: 80.8
Zinc: 0.13
Omega 3s: 0
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Calories: 114
Protein: 7
Total Carbs: 0.4
Fiber: 0
Sugar: 0.18
Total Fat: 9.23
Saturated Fat: 5.4
Cholesterol: 30
Vit A: 63.86
Vit B6: 0.02
Vit B9 Folate: 5.1
Vit B12: 0.24
Vit C: 0
Vit D: 6.8
Vit E: 0.12
Vit K: 0.79
Calcium: 204
Chromium:
Copper: 0.01
Iodine: 10.91
Iron: 0.19
Magnesium: 7.94
Manganese: 0
Phosphorus: 145
Potassium: 28
Selenium: 3.94
Sodium: 176
Zinc: 0.88
Omega 3s: 0.22
Chia Seeds
Amount: 2 tbs (28 g)
Calories: 137
Protein: 4.4
Total Carbs: 12.3
Fiber: 10.6
Sugar: 0
Total Fat: 8.6
Saturated Fat: 0.9
Cholesterol: 0
Vit A:
Vit B6:
Vit B9 Folate:
Vit B12:
Vit C:
Vit D:
Vit E:
Vit K:
Calcium: 177
Chromium:
Copper: 0.1
Iodine:
Iron:
Magnesium:
Manganese: 0.6
Phosphorus: 265
Potassium: 45
Selenium:
Sodium: 5.3
Zinc: 1
Omega 3s: 5.9
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Calories: 187
Protein: 35
Total Carbs: 0
Fiber: 0
Sugar: 0
Total Fat: 4.1
Saturated Fat: 1.15
Cholesterol: 85
Vit A: 6.8
Vit B6: 0.68
Vit B9 Folate: 4.54
Vit B12: 0.39
Vit C: 0
Vit D: 5.67
Vit E: 0.31
Vit K: 0.34
Calcium: 17
Chromium: 0.67
Copper: 0.06
Iodine:
Iron: 1.18
Magnesium: 32.89
Manganese: 0.02
Phosphorus: 259
Potassium: 290
Selenium: 31.3
Sodium: 83.91
Zinc: 1.13
Omega 3s: 0.08
Cilantro
Amount: .5 cup (8 g)
Calories: 2
Protein: 0.2
Total Carbs: 0.3
Fiber: 0.2
Sugar: 0.07
Total Fat: 0.05
Saturated Fat: 0
Cholesterol: 0
Vit A: 26.99
Vit B6: 0.01
Vit B9 Folate: 4.96
Vit B12: 0
Vit C: 2.2
Vit D: 0
Vit E: 0.2
Vit K: 24.8
Calcium: 5.4
Chromium:
Copper: 0.02
Iodine:
Iron: 0.14
Magnesium: 2.08
Manganese: 0.03
Phosphorus: 4
Potassium: 42
Selenium: 0.07
Sodium: 3.68
Zinc: 0.04
Omega 3s: 0
Collard Greens
Amount: 1 cup cooked (190 g)
Calories: 63
Protein: 5.2
Total Carbs: 10.7
Fiber: 7.6
Sugar: 0.76
Total Fat: 1.4
Saturated Fat: 0.09
Cholesterol: 0
Vit A: 722
Vit B6: 0.24
Vit B9 Folate: 30.4
Vit B12: 0
Vit C: 35
Vit D: 0
Vit E: 1.67
Vit K: 773
Calcium: 268
Chromium:
Copper: 0.1
Iodine:
Iron: 2.15
Magnesium: 39.9
Manganese: 0.97
Phosphorus: 61
Potassium: 222
Selenium: 0.95
Sodium: 28.5
Zinc: 0.44
Omega 3s: 0.18
Corn, Yellow
Amount: 1 cooked (77 g)
Calories: 74
Protein: 2.6
Total Carbs: 16
Fiber: 1.9
Sugar: 3.5
Total Fat: 1.2
Saturated Fat: 0.15
Cholesterol: 0
Vit A: 10.1
Vit B6: 0.11
Vit B9 Folate: 17.8
Vit B12: 0
Vit C: 4
Vit D: 0
Vit E: 0.07
Vit K: 0.31
Calcium: 2.3
Chromium:
Copper: 0.04
Iodine:
Iron: 0.35
Magnesium: 20
Manganese: 0.13
Phosphorus: 59
Potassium: 168
Selenium: 0.15
Sodium: 0.77
Zinc: 0.48
Omega 3s: 0.01
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Calories: 74
Protein: 3.8
Total Carbs: 5.8
Fiber: 0
Sugar: 5.86
Total Fat: 3.65
Saturated Fat: 2.28
Cholesterol: 12
Vit A: 56.12
Vit B6: 0.04
Vit B9 Folate: 6.1
Vit B12: 0.55
Vit C: 0
Vit D: 62
Vit E: 0.13
Vit K: 0.37
Calcium: 138
Chromium: 0.06
Copper: 0.03
Iodine: 28.06
Iron: 0.04
Magnesium: 12.2
Manganese: 0
Phosphorus: 102
Potassium: 161
Selenium: 4.51
Sodium: 52.46
Zinc: 0.45
Omega 3s: 0.06
Cranberries
Amount: 1 cup fresh (100 g)
Calories: 46
Protein: 0.4
Total Carbs: 12
Fiber: 4.6
Sugar: 4.04
Total Fat: 0.13
Saturated Fat: 0.01
Cholesterol: 0
Vit A: 3
Vit B6: 0.06
Vit B9 Folate: 1
Vit B12: 0
Vit C: 13.3
Vit D: 0
Vit E: 1.2
Vit K: 5.1
Calcium: 8
Chromium:
Copper: 0.06
Iodine:
Iron: 0.25
Magnesium: 6
Manganese: 0.36
Phosphorus: 13
Potassium: 85
Selenium: 0.1
Sodium: 2
Zinc: 0.1
Omega 3s: 0.02
Cucumber
Amount: 1 cup raw (104 g)
Calories: 16
Protein: 0.7
Total Carbs: 3.8
Fiber: 0.5
Sugar: 1.74
Total Fat: 0.11
Saturated Fat: 0.04
Cholesterol: 0
Vit A: 5.46
Vit B6: 0.04
Vit B9 Folate: 7.28
Vit B12: 0
Vit C: 3
Vit D: 0
Vit E: 0
Vit K: 17.1
Calcium: 17
Chromium:
Copper: 0.04
Iodine:
Iron: 0.29
Magnesium: 13.5
Manganese: 0.08
Phosphorus: 25
Potassium: 153
Selenium: 0.31
Sodium: 2.08
Zinc: 0.21
Omega 3s: 0.01
Edamame
Amount: 1 cup (155 g)
Calories: 189
Protein: 17
Total Carbs: 16
Fiber: 8
Sugar: 3.4
Total Fat: 8.1
Saturated Fat: 1
Cholesterol: 0
Vit A: 0
Vit B6: 0.2
Vit B9 Folate: 482
Vit B12: 0
Vit C: 9.5
Vit D: 0
Vit E: 1.1
Vit K: 41.4
Calcium: 98
Chromium: 0
Copper: 0.5
Iodine: 0
Iron: 3.5
Magnesium: 99.2
Manganese: 1.6
Phosphorus: 262
Potassium: 676
Selenium: 0
Sodium: 9.3
Zinc: 2.1
Omega 3s: 0.56
Eggplant
Amount: 1 cup cooked (99 g)
Calories: 35
Protein: 0.8
Total Carbs: 8.6
Fiber: 2.5
Sugar: 3.2
Total Fat: 0.23
Saturated Fat: 0.04
Cholesterol: 0
Vit A: 1.8
Vit B6: 0.09
Vit B9 Folate: 13.9
Vit B12: 0
Vit C: 1.3
Vit D: 0
Vit E: 0.41
Vit K: 2.9
Calcium: 6
Chromium:
Copper: 0.06
Iodine:
Iron: 0.25
Magnesium: 10.9
Manganese: 0.11
Phosphorus: 15
Potassium: 122
Selenium: 0.1
Sodium: 0.99
Zinc: 0.12
Omega 3s: 0.01
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Calories: 78
Protein: 6.3
Total Carbs: 0.56
Fiber: 0
Sugar: 0.56
Total Fat: 5.3
Saturated Fat: 1.63
Cholesterol: 165
Vit A: 74.5
Vit B6: 0.06
Vit B9 Folate: 22
Vit B12: 0.55
Vit C: 0
Vit D: 43.5
Vit E: 0.87
Vit K: 0.15
Calcium: 25
Chromium: 0.2
Copper: 0.01
Iodine: 27
Iron: 0.59
Magnesium: 5
Manganese: 0.01
Phosphorus: 86
Potassium: 63
Selenium: 15.4
Sodium: 62
Zinc: 0.52
Omega 3s: 0.06
Fennel
Amount: 1 cup raw (87 g)
Calories: 27
Protein: 1
Total Carbs: 6.4
Fiber: 2.7
Sugar: 0
Total Fat: 0.17
Saturated Fat: 0
Cholesterol: 0
Vit A: 5.83
Vit B6: 0.04
Vit B9 Folate: 23.49
Vit B12: 0
Vit C: 10
Vit D: 0
Vit E:
Vit K:
Calcium: 43
Chromium:
Copper: 0.06
Iodine:
Iron: 0.64
Magnesium: 14.79
Manganese: 0.17
Phosphorus: 44
Potassium: 360
Selenium: 0.61
Sodium: 45.24
Zinc: 0.17
Omega 3s:
Figs
Amount: 1 medium fresh (50 g)
Calories: 37
Protein: 0.38
Total Carbs: 9.6
Fiber: 1.5
Sugar: 8.1
Total Fat: 0.15
Saturated Fat: 0.03
Cholesterol: 0
Vit A: 3.55
Vit B6: 0.06
Vit B9 Folate: 3
Vit B12: 0
Vit C: 1
Vit D: 0
Vit E: 0
Vit K: 2.35
Calcium: 18
Chromium:
Copper: 0.03
Iodine:
Iron: 0.19
Magnesium: 8.5
Manganese: 0.06
Phosphorus: 7
Potassium: 116
Selenium: 0.1
Sodium: 0.5
Zinc: 0.07
Omega 3s: 0
Flaxseeds
Amount: 2 tbs ground (14 g)
Calories: 75
Protein: 2.6
Total Carbs: 4
Fiber: 3.8
Sugar: 0.22
Total Fat: 5.9
Saturated Fat: 0.51
Cholesterol: 0
Vit A: 0
Vit B6: 0.07
Vit B9 Folate: 12.18
Vit B12: 0
Vit C: 0
Vit D: 0
Vit E: 0
Vit K: 0.6
Calcium: 36
Chromium:
Copper: 0.17
Iodine:
Iron: 0.8
Magnesium: 54.88
Manganese: 0.35
Phosphorus: 90
Potassium: 114
Selenium: 3.56
Sodium: 4.2
Zinc: 0.61
Omega 3s: 3.19
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Calories: 269
Protein: 15
Total Carbs: 45
Fiber: 12
Sugar: 8
Total Fat: 4
Saturated Fat: -1
Cholesterol: 0
Vit A: 2.2
Vit B6: 0.23
Vit B9 Folate: 282
Vit B12: 0
Vit C: 2.1
Vit D: 0
Vit E: 0.57
Vit K: 6.6
Calcium: 80
Chromium: 0
Copper: 0.58
Iodine: 0
Iron: 4.7
Magnesium: 79
Manganese: 1.7
Phosphorus: 276
Potassium: 477
Selenium: 6.1
Sodium: 11.5
Zinc: 2.5
Omega 3s: 0.07
Grapefruit
Amount: .5 medium (128 g)
Calories: 41
Protein: 0.8
Total Carbs: 10.3
Fiber: 1.4
Sugar: 8.93
Total Fat: 0.13
Saturated Fat: 0.02
Cholesterol: 0
Vit A: 59.3
Vit B6: 0.05
Vit B9 Folate: 12.8
Vit B12: 0
Vit C: 44
Vit D: 0
Vit E: 0.17
Vit K: 0
Calcium: 15.4
Chromium:
Copper: 0.06
Iodine:
Iron: 0.12
Magnesium: 10.24
Manganese: 0.02
Phosphorus: 10
Potassium: 178
Selenium: 0.38
Sodium: 0
Zinc: 0.09
Omega 3s: 0.01
Grapes
Amount: 1 cup (151 g)
Calories: 104
Protein: 1.1
Total Carbs: 27.3
Fiber: 1.4
Sugar: 23.4
Total Fat: 0.24
Saturated Fat: 0.08
Cholesterol: 0
Vit A: 4.98
Vit B6: 0.13
Vit B9 Folate: 3.02
Vit B12: 0
Vit C: 4.8
Vit D: 0
Vit E: 0.29
Vit K: 22.05
Calcium: 15.1
Chromium: 0.3
Copper: 0.19
Iodine: 0.151
Iron: 0.54
Magnesium: 10.57
Manganese: 0.11
Phosphorus: 30
Potassium: 288
Selenium: 0.15
Sodium: 3.02
Zinc: 0.11
Omega 3s: 0.02
Green Beans
Amount: 1 cup (125 g)
Calories: 44
Protein: 2.4
Total Carbs: 10
Fiber: 4
Sugar: 1.9
Total Fat: 0.35
Saturated Fat: 0.08
Cholesterol: 0
Vit A: 43.8
Vit B6: 0.07
Vit B9 Folate: 41.3
Vit B12: 0
Vit C: 12
Vit D: 0
Vit E: 0.56
Vit K: 20
Calcium: 55
Chromium: 2
Copper: 0.07
Iodine:
Iron: 0.81
Magnesium: 22.5
Manganese: 0.36
Phosphorus: 36
Potassium: 183
Selenium: 0.25
Sodium: 1.25
Zinc: 0.31
Omega 3s: 0.11
Green Peas
Amount: 1 cup (138 g)
Calories: 116
Protein: 7.4
Total Carbs: 21.5
Fiber: 7.6
Sugar: 8.2
Total Fat: 0.3
Saturated Fat: 0.05
Cholesterol: 0
Vit A: 55.2
Vit B6: 0.3
Vit B9 Folate: 86.8
Vit B12: 0
Vit C: 20
Vit D: 0
Vit E: 0.19
Vit K: 35.7
Calcium: 37
Chromium: 0.69
Copper: 0.24
Iodine: 2.75
Iron: 2.12
Magnesium: 53.7
Manganese: 0.72
Phosphorus: 161
Potassium: 373
Selenium: 2.62
Sodium: 4.13
Zinc: 1.64
Omega 3s: 0.03
Kale
Amount: 1 cup (130 g)
Calories: 36
Protein: 2.5
Total Carbs: 7.3
Fiber: 2.6
Sugar: 1.6
Total Fat: 0.52
Saturated Fat: 0.07
Cholesterol: 0
Vit A: 885
Vit B6: 0.18
Vit B9 Folate: 16.9
Vit B12: 0
Vit C: 53
Vit D: 0
Vit E: 1.1
Vit K: 1062
Calcium: 94
Chromium:
Copper: 0.2
Iodine:
Iron: 1.2
Magnesium: 23.4
Manganese: 0.54
Phosphorus: 36
Potassium: 296
Selenium: 1.2
Sodium: 30
Zinc: 0.31
Omega 3s: 0.13
Kidney Beans
Amount: 1 cup (177 g)
Calories: 225
Protein: 15
Total Carbs: 40
Fiber: 11
Sugar: 0.57
Total Fat: 0.88
Saturated Fat: 0.13
Cholesterol: 0
Vit A: 0
Vit B6: 0.21
Vit B9 Folate: 230
Vit B12: 0
Vit C: 2.12
Vit D: 0
Vit E: 0.05
Vit K: 14.87
Calcium: 62
Chromium: 0
Copper: 0.38
Iodine: 0
Iron: 3.93
Magnesium: 74.34
Manganese: 0.76
Phosphorus: 244
Potassium: 717
Selenium: 1.95
Sodium: 1.8
Zinc: 1.77
Omega 3s: 0.3
Kiwifruit
Amount: 1 2" fresh (69 g)
Calories: 42
Protein: 0.8
Total Carbs: 10
Fiber: 2
Sugar: 6.2
Total Fat: 0.36
Saturated Fat: 0.02
Cholesterol: 0
Vit A: 3
Vit B6: 0.04
Vit B9 Folate: 17.25
Vit B12: 0
Vit C: 64
Vit D: 0
Vit E: 1.01
Vit K: 27.8
Calcium: 24
Chromium:
Copper: 0.09
Iodine:
Iron: 0.21
Magnesium: 11.73
Manganese: 0.07
Phosphorus: 23
Potassium: 215
Selenium: 0.14
Sodium: 2.07
Zinc: 0.1
Omega 3s: 0.03
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Calories: 310
Protein: 26
Total Carbs: 0
Fiber: 0
Sugar: 0
Total Fat: 23.13
Saturated Fat: 11.6
Cholesterol: 108
Vit A: 17.12
Vit B6: 0.12
Vit B9 Folate: 21.55
Vit B12: 2.51
Vit C: 0
Vit D: 2.27
Vit E: 0.98
Vit K: 5.33
Calcium: 20
Chromium:
Copper: 0.13
Iodine:
Iron: 2.4
Magnesium: 26.08
Manganese: 0.02
Phosphorus: 204
Potassium: 279
Selenium: 27.9
Sodium: 72.57
Zinc: 3.87
Omega 3s: 0.16
Leeks
Amount: 1 cup cooked (104 g)
Calories: 32
Protein: 0.8
Total Carbs: 7.9
Fiber: 1
Sugar: 2.2
Total Fat: 0.21
Saturated Fat: 0.03
Cholesterol: 0
Vit A: 42.2
Vit B6: 0.12
Vit B9 Folate: 24.96
Vit B12: 0
Vit C: 4.4
Vit D: 0
Vit E: 0.52
Vit K: 26.42
Calcium: 31
Chromium:
Copper: 0.06
Iodine:
Iron: 1.14
Magnesium: 14.56
Manganese: 0.26
Phosphorus: 18
Potassium: 90
Selenium: 0.52
Sodium: 10.4
Zinc: 0.06
Omega 3s: 0.07
Lemons & Limes
Amount: .25 cup (61 g)
Calories: 13
Protein: 0.21
Total Carbs: 4
Fiber: 0.2
Sugar: 1.5
Total Fat: 0.15
Saturated Fat: 0.02
Cholesterol: 0
Vit A: 0.18
Vit B6: 0.03
Vit B9 Folate: 12.2
Vit B12: 0
Vit C: 24
Vit D: 0
Vit E: 0.09
Vit K: 0
Calcium: 3.7
Chromium:
Copper: 0.01
Iodine:
Iron: 0.05
Magnesium: 3.7
Manganese: 0.01
Phosphorus: 5
Potassium: 63
Selenium: 0.06
Sodium: 0.61
Zinc: 0.03
Omega 3s: 0.01
Lentils
Amount: 1 cup cooked (198 g)
Calories: 230
Protein: 18
Total Carbs: 40
Fiber: 16
Sugar: 4
Total Fat: -1
Saturated Fat: -1
Cholesterol: 0
Vit A: 0.79
Vit B6: 0.35
Vit B9 Folate: 358
Vit B12: 0
Vit C: 2.97
Vit D: 0
Vit E: 0.22
Vit K: 3.4
Calcium: 38
Chromium: 0
Copper: 0.5
Iodine: 0
Iron: 6.59
Magnesium: 71
Manganese: 0.98
Phosphorus: 356
Potassium: 731
Selenium: 5.5
Sodium: 4
Zinc: 2.5
Omega 3s: 0.07
Lima Beans
Amount: 1 cup (188 g) cooked
Calories: 216
Protein: 15
Total Carbs: 39
Fiber: 13
Sugar: 5.45
Total Fat: 0.71
Saturated Fat: 0.17
Cholesterol: 0
Vit A: 0
Vit B6: 0.3
Vit B9 Folate: 156
Vit B12: 0
Vit C: 0
Vit D: 0
Vit E: 0.34
Vit K: 3.76
Calcium: 32
Chromium:
Copper: 0.44
Iodine:
Iron: 4.5
Magnesium: 80.84
Manganese: 0.97
Phosphorus: 209
Potassium: 955
Selenium: 8.46
Sodium: 3.76
Zinc: 1.79
Omega 3s: 0.1
Mangos
Amount: 1 cup (165 g)
Calories: 107
Protein: 0.8
Total Carbs: 28
Fiber: 3
Sugar: 24
Total Fat: 0.4
Saturated Fat: 0.1
Cholesterol: 0
Vit A: 63
Vit B6: 0.2
Vit B9 Folate: 23.1
Vit B12: 0
Vit C: 46
Vit D: 0
Vit E: 1.8
Vit K: 6.9
Calcium: 17
Chromium:
Copper: 0.2
Iodine:
Iron: 0.2
Magnesium: 14.8
Manganese: 0
Phosphorus: 18
Potassium: 257
Selenium: 1
Sodium: 3.3
Zinc: 0.1
Omega 3s:
Millet
Amount: 1 cup cooked (174 g)
Calories: 207
Protein: 6.1
Total Carbs: 41.2
Fiber: 2.3
Sugar: 0.23
Total Fat: 1.74
Saturated Fat: 0.3
Cholesterol: 0
Vit A: 0.26
Vit B6: 0.19
Vit B9 Folate: 33.06
Vit B12: 0
Vit C: 0
Vit D: 0
Vit E: 0.03
Vit K: 0.52
Calcium: 5.2
Chromium:
Copper: 0.28
Iodine:
Iron: 1.1
Magnesium: 76.56
Manganese: 0.47
Phosphorus: 174
Potassium: 108
Selenium: 1.57
Sodium: 3.48
Zinc: 1.58
Omega 3s: 0.05
Miso
Amount: 1 tbs (17 g)
Calories: 34
Protein: 2
Total Carbs: 4.5
Fiber: 0.9
Sugar: 1.07
Total Fat: 1.03
Saturated Fat: 0.2
Cholesterol: 0
Vit A: 0.75
Vit B6: 0.03
Vit B9 Folate: 3.27
Vit B12: 0.01
Vit C: 0
Vit D: 0
Vit E: 0
Vit K: 5.04
Calcium: 10
Chromium:
Copper: 0.07
Iodine:
Iron: 0.43
Magnesium: 8.25
Manganese: 0.15
Phosphorus: 27
Potassium: 36
Selenium: 1.2
Sodium: 641
Zinc: 0.44
Omega 3s: 0.08
Mushrooms, Crimini
Amount: 1 cup (72 g)
Calories: 16
Protein: 2
Total Carbs: 3
Fiber: 0.43
Sugar: 1.24
Total Fat: 0.07
Saturated Fat: 0.01
Cholesterol: 0
Vit A: 0
Vit B6: 0.08
Vit B9 Folate: 18
Vit B12: 0.07
Vit C: 0
Vit D: 2.16
Vit E: 0
Vit K: 0
Calcium: 13
Chromium:
Copper: 0.36
Iodine:
Iron: 0.29
Magnesium: 6.48
Manganese: 0.1
Phosphorus: 86.4
Potassium: 323
Selenium: 18.72
Sodium: 4.32
Zinc: 0.79
Omega 3s:
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Calories: 41
Protein: 1.1
Total Carbs: 10.4
Fiber: 1.5
Sugar: 2.78
Total Fat: 0.16
Saturated Fat: 0.04
Cholesterol: 0
Vit A: 0
Vit B6: 0.12
Vit B9 Folate: 15.2
Vit B12: 0
Vit C: 0.22
Vit D: 20.3
Vit E: 0
Vit K: 0
Calcium: 2.2
Chromium:
Copper: 0.65
Iodine:
Iron: 0.32
Magnesium: 10.15
Manganese: 0.15
Phosphorus: 21
Potassium: 85
Selenium: 17.98
Sodium: 2.9
Zinc: 0.96
Omega 3s: 0
Mustard Greens
Amount: 1 cup cooked (140 g)
Calories: 36
Protein: 3.6
Total Carbs: 6.3
Fiber: 2.8
Sugar: 1.97
Total Fat: 0.66
Saturated Fat: 0.02
Cholesterol: 0
Vit A: 865.9
Vit B6: 0.14
Vit B9 Folate: 12.6
Vit B12: 0
Vit C: 35
Vit D: 0
Vit E: 2.49
Vit K: 830
Calcium: 162
Chromium:
Copper: 0.2
Iodine:
Iron: 1.22
Magnesium: 18.2
Manganese: 0.38
Phosphorus: 59
Potassium: 227
Selenium: 0.84
Sodium: 12.6
Zinc: 0.31
Omega 3s: 0.03
Navy Beans
Amount: 1 cup cooked (182 g)
Calories: 255
Protein: 15
Total Carbs: 47
Fiber: 19
Sugar: 0.67
Total Fat: 1.1
Saturated Fat: 0.15
Cholesterol: 0
Vit A: 0
Vit B6: 0.25
Vit B9 Folate: 255
Vit B12: 0
Vit C: 1.64
Vit D: 0
Vit E: 0.02
Vit K: 1.09
Calcium: 126
Chromium:
Copper: 0.38
Iodine:
Iron: 4.3
Magnesium: 96.46
Manganese: 0.96
Phosphorus: 262
Potassium: 708
Selenium: 5.28
Sodium: 0
Zinc: 1.87
Omega 3s: 0.32
Oats
Amount: .25 cup uncooked (39 g)
Calories: 152
Protein: 6.6
Total Carbs: 26
Fiber: 4
Sugar:
Total Fat: 2.7
Saturated Fat: 0.47
Cholesterol: 0
Vit A: 0
Vit B6: 0.05
Vit B9 Folate: 21.8
Vit B12: 0
Vit C: 0
Vit D: 0
Vit E:
Vit K:
Calcium: 21
Chromium: 5.4
Copper: 0.24
Iodine: 2.4
Iron: 1.8
Magnesium: 69
Manganese: 1.9
Phosphorus: 204
Potassium: 167
Selenium:
Sodium: 0.78
Zinc: 1.5
Omega 3s: 0.04
Olives, Black
Amount: 1 cup (134 g)
Calories: 155
Protein: 1.1
Total Carbs: 8.4
Fiber: 4.3
Sugar: 0
Total Fat: 14.35
Saturated Fat: 1.9
Cholesterol: 0
Vit A: 27.1
Vit B6: 0.01
Vit B9 Folate: 0
Vit B12: 0
Vit C: 1.2
Vit D: 0
Vit E: 2.22
Vit K: 1.88
Calcium: 118
Chromium:
Copper: 0.34
Iodine:
Iron: 4.44
Magnesium: 5.38
Manganese: 0.03
Phosphorus: 4
Potassium: 11
Selenium: 1.21
Sodium: 988
Zinc: 0.3
Omega 3s: 0.09
Onions
Amount: 1 cup cooked (210 g)
Calories: 92
Protein: 2.9
Total Carbs: 21
Fiber: 3
Sugar: 9.93
Total Fat: 0.4
Saturated Fat: 0.07
Cholesterol: 0
Vit A: 0.21
Vit B6: 0.27
Vit B9 Folate: 31.5
Vit B12: 0
Vit C: 11
Vit D: 0
Vit E: 0.04
Vit K: 1
Calcium: 46
Chromium:
Copper: 0.14
Iodine: 4.2
Iron: 0.5
Magnesium: 23.1
Manganese: 0.32
Phosphorus: 74
Potassium: 349
Selenium: 1.26
Sodium: 6.3
Zinc: 0.44
Omega 3s: 0.01
Oranges
Amount: 1 medium (131 g)
Calories: 62
Protein: 1.2
Total Carbs: 15.4
Fiber: 3.1
Sugar: 12.25
Total Fat: 0.16
Saturated Fat: 0.02
Cholesterol: 0
Vit A: 14.7
Vit B6: 0.08
Vit B9 Folate: 39.3
Vit B12: 0
Vit C: 70
Vit D: 0
Vit E: 0.24
Vit K: 0
Calcium: 52
Chromium: 0.39
Copper: 0.06
Iodine:
Iron: 0.13
Magnesium: 13.1
Manganese: 0.03
Phosphorus: 18
Potassium: 237
Selenium: 0.65
Sodium: 0
Zinc: 0.09
Omega 3s: 0.01
Papaya
Amount: 1 medium (276 g)
Calories: 119
Protein: 1.3
Total Carbs: 30
Fiber: 4.7
Sugar: 21.58
Total Fat: 0.72
Saturated Fat: 0.22
Cholesterol: 0
Vit A: 131.1
Vit B6: 0.1
Vit B9 Folate: 102.1
Vit B12: 0
Vit C: 168
Vit D: 0
Vit E: 0.83
Vit K: 7.18
Calcium: 55
Chromium:
Copper: 0.12
Iodine:
Iron: 0.69
Magnesium: 57.96
Manganese: 0.11
Phosphorus: 28
Potassium: 502
Selenium: 1.66
Sodium: 22.08
Zinc: 0.22
Omega 3s: 0.13
Parsley
Amount: .5 cup (30.4 g)
Calories: 11
Protein: 0.9
Total Carbs: 2
Fiber: 1
Sugar: 0.26
Total Fat: 0.24
Saturated Fat: 0.04
Cholesterol: 0
Vit A: 128
Vit B6: 0.03
Vit B9 Folate: 46
Vit B12: 0
Vit C: 40
Vit D: 0
Vit E: 0.23
Vit K: 499
Calcium: 42
Chromium:
Copper: 0.05
Iodine:
Iron: 1.88
Magnesium: 15.2
Manganese: 0.05
Phosphorus: 18
Potassium: 168
Selenium: 0.03
Sodium: 17.02
Zinc: 0.33
Omega 3s: 0
Peanuts
Amount: .25 cup (36.5 g)
Calories: 207
Protein: 9.4
Total Carbs: 5.9
Fiber: 3.1
Sugar: 1.45
Total Fat: 18
Saturated Fat: 2.5
Cholesterol: 0
Vit A: 0
Vit B6: 0.13
Vit B9 Folate: 87.6
Vit B12: 0
Vit C: 0
Vit D: 0
Vit E: 3
Vit K: 0
Calcium: 34
Chromium:
Copper: 0.42
Iodine: 7.3
Iron: 1.67
Magnesium: 61.32
Manganese: 0.71
Phosphorus: 137
Potassium: 257
Selenium: 2.63
Sodium: 6.57
Zinc: 1.19
Omega 3s: 0
Pears
Amount: 1 medium (178 g)
Calories: 101
Protein: 0.6
Total Carbs: 27
Fiber: 5.5
Sugar: 17.35
Total Fat: 0.25
Saturated Fat: 0.03
Cholesterol: 0
Vit A: 2.22
Vit B6: 0.05
Vit B9 Folate: 12.46
Vit B12: 0
Vit C: 7.7
Vit D: 0
Vit E: 0.21
Vit K: 7.83
Calcium: 16
Chromium:
Copper: 0.15
Iodine:
Iron: 0.32
Magnesium: 12.46
Manganese: 0.09
Phosphorus: 21
Potassium: 206
Selenium: 0.18
Sodium: 1.78
Zinc: 0.18
Omega 3s: 0
Pineapple
Amount: 1 cup (165 g)
Calories: 83
Protein: 0.9
Total Carbs: 21.7
Fiber: 2.3
Sugar: 16.25
Total Fat: 0.2
Saturated Fat: 0.01
Cholesterol: 0
Vit A: 4.8
Vit B6: 0.18
Vit B9 Folate: 29.7
Vit B12: 0
Vit C: 79
Vit D: 0
Vit E: 0.03
Vit K: 1.2
Calcium: 21
Chromium:
Copper: 0.18
Iodine:
Iron: 0.48
Magnesium: 19.8
Manganese: 1.53
Phosphorus: 13
Potassium: 180
Selenium: 0.16
Sodium: 1.65
Zinc: 0.2
Omega 3s: 0.03
Pinto Beans
Amount: 1 cup (171 g)
Calories: 245
Protein: 14.4
Total Carbs: 45
Fiber: 15
Sugar: 0.58
Total Fat: 1.1
Saturated Fat: 0.23
Cholesterol: 0
Vit A: 0
Vit B6: 0.39
Vit B9 Folate: 294
Vit B12: 0
Vit C: 1.4
Vit D: 0
Vit E: 1.6
Vit K: 6
Calcium: 79
Chromium:
Copper: 0.37
Iodine:
Iron: 3.57
Magnesium: 85.5
Manganese: 0.77
Phosphorus: 251
Potassium: 746
Selenium: 10.6
Sodium: 1.7
Zinc: 1.68
Omega 3s: 0.23
Plums & Prunes
Amount: 1 fresh (66 g)
Calories: 30
Protein: 0.5
Total Carbs: 7.5
Fiber: 1
Sugar: 6.6
Total Fat: 0.18
Saturated Fat: 0.01
Cholesterol: 0
Vit A: 11.4
Vit B6: 0.02
Vit B9 Folate: 3.3
Vit B12: 0
Vit C: 6.3
Vit D: 0
Vit E: 0.17
Vit K: 4.22
Calcium: 4
Chromium:
Copper: 0.04
Iodine:
Iron: 0.11
Magnesium: 4.62
Manganese: 0.03
Phosphorus: 11
Potassium: 104
Selenium: 0
Sodium: 0
Zinc: 0.07
Omega 3s: 0
Potatoes
Amount: 1 cup baked (173 g)
Calories: 161
Protein: 4.3
Total Carbs: 37
Fiber: 3.8
Sugar: 2.04
Total Fat: 0.22
Saturated Fat: 0.06
Cholesterol: 0
Vit A: 0.86
Vit B6: 0.54
Vit B9 Folate: 48.4
Vit B12: 0
Vit C: 16.6
Vit D: 0
Vit E: 0.07
Vit K: 3.5
Calcium: 26
Chromium:
Copper: 0.2
Iodine:
Iron: 1.87
Magnesium: 48.4
Manganese: 0.38
Phosphorus: 121
Potassium: 926
Selenium: 0.69
Sodium: 17.3
Zinc: 0.62
Omega 3s: 0.02
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Calories: 180
Protein: 9.8
Total Carbs: 3.4
Fiber: 2
Sugar: 0.45
Total Fat: 15.8
Saturated Fat: 2.79
Cholesterol: 0
Vit A: 0.26
Vit B6: 0.05
Vit B9 Folate: 18.7
Vit B12: 0
Vit C: 0.61
Vit D: 0
Vit E: 0.7
Vit K: 2.4
Calcium: 15
Chromium:
Copper: 0.43
Iodine:
Iron: 2.84
Magnesium: 190.9
Manganese: 1.47
Phosphorus: 398
Potassium: 261
Selenium: 3.03
Sodium: 2.3
Zinc: 2.52
Omega 3s: 0.04
Quinoa
Amount: 1 cup cooked
Calories: 222
Protein: 8.1
Total Carbs: 39
Fiber: 5.2
Sugar: 1.6
Total Fat: 3.6
Saturated Fat: 0.43
Cholesterol: 0
Vit A: 0
Vit B6: 0.23
Vit B9 Folate: 78
Vit B12: 0
Vit C: 0
Vit D: 0
Vit E: 1.2
Vit K: 0
Calcium: 31
Chromium: 0
Copper: 0.36
Iodine: 0
Iron: 2.8
Magnesium: 118
Manganese: 1.2
Phosphorus: 281
Potassium: 318
Selenium: 5.2
Sodium: 13
Zinc: 2
Omega 3s: 0
Raspberries
Amount: 1 cup fresh (123 g)
Calories: 64
Protein: 1.5
Total Carbs: 14.7
Fiber: 8
Sugar: 5.4
Total Fat: 0.8
Saturated Fat: 0.02
Cholesterol: 0
Vit A: 2.03
Vit B6: 0.07
Vit B9 Folate: 25.83
Vit B12: 0
Vit C: 32.2
Vit D: 0
Vit E: 1.07
Vit K: 9.59
Calcium: 31
Chromium:
Copper: 0.11
Iodine:
Iron: 0.85
Magnesium: 27.06
Manganese: 0.82
Phosphorus: 36
Potassium: 186
Selenium: 0.25
Sodium: 1.23
Zinc: 0.52
Omega 3s: 0.15
Romaine Lettuce
Amount: 2 cups (94 g)
Calories: 16
Protein: 1
Total Carbs: 3
Fiber: 2
Sugar: 1.1
Total Fat: 0.28
Saturated Fat: 0.04
Cholesterol: 0
Vit A: 409
Vit B6: 0.07
Vit B9 Folate: 128
Vit B12: 0
Vit C: 3.8
Vit D: 0
Vit E: 0.12
Vit K: 96.4
Calcium: 31
Chromium: 1.25
Copper: 0.05
Iodine: 3.1
Iron: 0.91
Magnesium: 13.2
Manganese: 0.15
Phosphorus: 28
Potassium: 232
Selenium: 0.38
Sodium: 7.5
Zinc: 0.22
Omega 3s: 0.11
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Calories: 189
Protein: 5.8
Total Carbs: 42
Fiber: 8.4
Sugar: 0.55
Total Fat: 0.91
Saturated Fat: 0.11
Cholesterol: 0
Vit A: 0.31
Vit B6: 0.16
Vit B9 Folate: 21.19
Vit B12: 0
Vit C: 0
Vit D: 0
Vit E: 0.47
Vit K: 3.29
Calcium: 13
Chromium:
Copper: 0.2
Iodine:
Iron: 1.47
Magnesium: 61.35
Manganese: 1.44
Phosphorus: 185
Potassium: 284
Selenium: 7.75
Sodium: 1.12
Zinc: 1.48
Omega 3s: 0.06
Salmon
Amount: 4 oz (113 g) wild, broiled
Calories: 158
Protein: 26.6
Total Carbs: 0
Fiber: 0
Sugar: 0
Total Fat: 4.9
Saturated Fat: 1.2
Cholesterol: 62.4
Vit A: 57.8
Vit B6: 0.64
Vit B9 Folate: 14.74
Vit B12: 5.67
Vit C: 2
Vit D: 511
Vit E: 1.04
Vit K: 0
Calcium: 51
Chromium:
Copper: 0.08
Iodine: 32
Iron: 0.69
Magnesium: 37.42
Manganese: 0.02
Phosphorus: 365
Potassium: 492
Selenium: 43.09
Sodium: 65.77
Zinc: 0.64
Omega 3s: 1.32
Scallops
Amount: 4 oz (113 g) steamed
Calories: 126
Protein: 23
Total Carbs: 6
Fiber: 0
Sugar: 0
Total Fat: 0.95
Saturated Fat: 0.25
Cholesterol: 46.5
Vit A: 2.27
Vit B6: 0.13
Vit B9 Folate: 22.68
Vit B12: 2.44
Vit C: 0
Vit D: 2.27
Vit E: 0
Vit K: 0
Calcium: 11
Chromium:
Copper: 0.04
Iodine: 135
Iron: 0.66
Magnesium: 41.96
Manganese: 0.03
Phosphorus: 483
Potassium: 356
Selenium: 24.61
Sodium: 756
Zinc: 1.76
Omega 3s: 0.22
Sea Vegetables
Amount: 1 tbs dried (5 g)
Calories: 11
Protein: 1.8
Total Carbs: 1.2
Fiber: 0.09
Sugar: 0.02
Total Fat: 0.09
Saturated Fat: 0.02
Cholesterol: 0
Vit A: 81.1
Vit B6: 0.05
Vit B9 Folate: 45.6
Vit B12: 0
Vit C: 12
Vit D: 0
Vit E: 0
Vit K: 0
Calcium: 22
Chromium:
Copper: 0.08
Iodine: 750
Iron: 0.56
Magnesium: 0.62
Manganese: 0.31
Phosphorus: 18
Potassium: 111
Selenium:
Sodium: 15.96
Zinc: 0.33
Omega 3s: 0
Sesame Seeds
Amount: .25 cup dried (36 g)
Calories: 206
Protein: 6.4
Total Carbs: 8.4
Fiber: 4.3
Sugar: 0.11
Total Fat: 17.9
Saturated Fat: 2.5
Cholesterol: 0
Vit A: 0.16
Vit B6: 0.28
Vit B9 Folate: 34.9
Vit B12: 0
Vit C: 0
Vit D: 0
Vit E: 0.09
Vit K: 0
Calcium: 351
Chromium:
Copper: 1.47
Iodine:
Iron: 5.24
Magnesium: 126.36
Manganese: 0.89
Phosphorus: 226
Potassium: 168
Selenium: 12.38
Sodium: 3.96
Zinc: 2.79
Omega 3s: 0.14
Shrimp
Amount: 4 oz (113 g) lg steamed
Calories: 135
Protein: 26
Total Carbs: 1.7
Fiber: 0
Sugar: 0
Total Fat: 1.93
Saturated Fat: 0.59
Cholesterol: 239
Vit A: 102.06
Vit B6: 0.27
Vit B9 Folate: 27
Vit B12: 1.88
Vit C: 0
Vit D: 4.54
Vit E: 2.49
Vit K: 0.45
Calcium: 103
Chromium:
Copper: 0.29
Iodine: 46
Iron: 0.36
Magnesium: 41.96
Manganese: 0.06
Phosphorus: 347
Potassium: 193
Selenium: 56.13
Sodium: 1074
Zinc: 1.85
Omega 3s: 0.34
Soybeans
Amount: 1 cup cooked (172 g)
Calories: 298
Protein: 29
Total Carbs: 17
Fiber: 10
Sugar: 5.16
Total Fat: 15.43
Saturated Fat: 2.23
Cholesterol: 0
Vit A: 0.8
Vit B6: 0.4
Vit B9 Folate: 92.88
Vit B12: 0
Vit C: 2.92
Vit D: 0
Vit E: 0.6
Vit K: 33.02
Calcium: 175
Chromium: 0
Copper: 0.7
Iodine: 0
Iron: 8.84
Magnesium: 149
Manganese: 1.42
Phosphorus: 421
Potassium: 886
Selenium: 12.56
Sodium: 1.7
Zinc: 1.98
Omega 3s: 1.03
Spinach
Amount: 1 cup (30g)
Calories: 41
Protein: 5
Total Carbs: 7
Fiber: 4
Sugar: 0.77
Total Fat: 0.29
Saturated Fat: 0.08
Cholesterol: 0
Vit A: 943
Vit B6: 0.44
Vit B9 Folate: 263
Vit B12: 0
Vit C: 18
Vit D: 0
Vit E: 3.7
Vit K: 888
Calcium: 245
Chromium: 0
Copper: 0.31
Iodine: 3.6
Iron: 6.4
Magnesium: 157
Manganese: 1.7
Phosphorus: 101
Potassium: 839
Selenium: 2.7
Sodium: 126
Zinc: 1.4
Omega 3s: 0.17
Split Peas
Amount: 1 cup cooked (196 g)
Calories: 231
Protein: 16
Total Carbs: 41
Fiber: 16
Sugar: 6
Total Fat: -1
Saturated Fat: -1
Cholesterol: 0
Vit A: 0.69
Vit B6: 0.09
Vit B9 Folate: 127
Vit B12: 0
Vit C: 0.78
Vit D: 0
Vit E: 0.06
Vit K: 9.8
Calcium: 27
Chromium: 0
Copper: 0.35
Iodine: 0
Iron: 2.5
Magnesium: 71
Manganese: 0.78
Phosphorus: 194
Potassium: 710
Selenium: 1.2
Sodium: 3.9
Zinc: 1.96
Omega 3s: 0.05
Strawberries
Amount: 1 cup (144 g)
Calories: 46
Protein: 1
Total Carbs: 11
Fiber: 2.9
Sugar: 7
Total Fat: 0.43
Saturated Fat: 0.02
Cholesterol: 0
Vit A: 0.86
Vit B6: 0.07
Vit B9 Folate: 34.6
Vit B12: 0
Vit C: 85
Vit D: 0
Vit E: 0.42
Vit K: 3.2
Calcium: 23
Chromium:
Copper: 0.07
Iodine: 13
Iron: 0.59
Magnesium: 18.7
Manganese: 0.56
Phosphorus: 35
Potassium: 220
Selenium: 0.58
Sodium: 1.4
Zinc: 0.2
Omega 3s: 0.09
Summer Squash
Amount: 1 cup cooked (180 g)
Calories: 36
Protein: 1.6
Total Carbs: 7.8
Fiber: 2.5
Sugar: 4.7
Total Fat: 0.56
Saturated Fat: 0.12
Cholesterol: 0
Vit A: 19.1
Vit B6: 0.12
Vit B9 Folate: 36
Vit B12: 0
Vit C: 10
Vit D: 0
Vit E: 0.25
Vit K: 6.3
Calcium: 49
Chromium:
Copper: 0.19
Iodine:
Iron: 0.65
Magnesium: 43.2
Manganese: 0.38
Phosphorus: 70
Potassium: 346
Selenium: 0.36
Sodium: 1.8
Zinc: 0.7
Omega 3s: 0.15
Sunflower Seeds
Amount: .25 cup (35 g)
Calories: 204
Protein: 7.3
Total Carbs: 7
Fiber: 3
Sugar: 0.92
Total Fat: 18
Saturated Fat: 1.6
Cholesterol: 0
Vit A: 0.88
Vit B6: 0.47
Vit B9 Folate: 79.5
Vit B12: 0
Vit C: 0.5
Vit D: 0
Vit E: 12.31
Vit K: 0
Calcium: 27
Chromium:
Copper: 0.63
Iodine:
Iron: 1.84
Magnesium: 113.75
Manganese: 0.68
Phosphorus: 231
Potassium: 226
Selenium: 18.55
Sodium: 3.15
Zinc: 1.75
Omega 3s: 0.03
Sweet Potato
Amount: 1 cup (200 g)
Calories: 180
Protein: 4
Total Carbs: 41
Fiber: 6.6
Sugar: 13
Total Fat: 0.3
Saturated Fat: 0.07
Cholesterol: 0
Vit A: 1922
Vit B6: 0.57
Vit B9 Folate: 12
Vit B12: 0
Vit C: 39
Vit D: 0
Vit E: 1.42
Vit K: 4.6
Calcium: 76
Chromium:
Copper: 0.32
Iodine: 6
Iron: 1.4
Magnesium: 54
Manganese: 0.99
Phosphorus: 108
Potassium: 950
Selenium: 0.4
Sodium: 72
Zinc: 0.64
Omega 3s: 0.01
Swiss Chard
Amount: 1 cup cooked (175 g)
Calories: 35
Protein: 3.3
Total Carbs: 7.2
Fiber: 3.7
Sugar: 1.9
Total Fat: 0.14
Saturated Fat: 0.02
Cholesterol: 0
Vit A: 536
Vit B6: 0.15
Vit B9 Folate: 15.8
Vit B12: 0
Vit C: 32
Vit D: 0
Vit E: 3.3
Vit K: 573
Calcium: 102
Chromium:
Copper: 0.29
Iodine:
Iron: 3.96
Magnesium: 150.5
Manganese: 0.58
Phosphorus: 58
Potassium: 961
Selenium: 1.57
Sodium: 313
Zinc: 0.58
Omega 3s: 0.01
Tempeh
Amount: 4 oz (113 g)
Calories: 222
Protein: 21
Total Carbs: 11
Fiber: 12
Sugar: 0
Total Fat: 13
Saturated Fat: 3.9
Cholesterol: 0
Vit A: 0
Vit B6: 0.23
Vit B9 Folate: 23.8
Vit B12: 0.16
Vit C: 0
Vit D: 0
Vit E: 0
Vit K: 0
Calcium: 109
Chromium: 0
Copper: 0.61
Iodine: 0
Iron: 2.42
Magnesium: 87.32
Manganese: 1.46
Phosphorus: 287
Potassium: 455
Selenium: 0
Sodium: 15.9
Zinc: 1.78
Omega 3s: 0.14
Tofu
Amount: 4 oz (113 g)
Calories: 164
Protein: 18
Total Carbs: 5
Fiber: 2.6
Sugar: 0
Total Fat: 9.9
Saturated Fat: 1.4
Cholesterol: 0
Vit A: 9.4
Vit B6: 0.1
Vit B9 Folate: 33
Vit B12: 0
Vit C: 0.23
Vit D: 0
Vit E: 0
Vit K: 0
Calcium: 775
Chromium: 0
Copper: 0.43
Iodine: 0
Iron: 3
Magnesium: 65.8
Manganese: 1.34
Phosphorus: 215
Potassium: 269
Selenium: 19.73
Sodium: 15.9
Zinc: 1.78
Omega 3s: 0.66
Tomatoes
Amount: 1 cup (180 g)
Calories: 32
Protein: 5
Total Carbs: 7
Fiber: 2
Sugar: 4.73
Total Fat: 0.36
Saturated Fat: 0.05
Cholesterol: 0
Vit A: 74.97
Vit B6: 0.14
Vit B9 Folate: 27
Vit B12: 0
Vit C: 25
Vit D: 0
Vit E: 0.97
Vit K: 14.22
Calcium: 18
Chromium: 1.26
Copper: 0.11
Iodine: 0
Iron: 0.49
Magnesium: 19.8
Manganese: 0.21
Phosphorus: 43
Potassium: 427
Selenium: 0
Sodium: 9
Zinc: 0.31
Omega 3s: 0.01
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Calories: 147
Protein: 33
Total Carbs: 0
Fiber: 0
Sugar: 0
Total Fat: 0.67
Saturated Fat: 0.23
Cholesterol: 53
Vit A: 24.95
Vit B6: 1.18
Vit B9 Folate: 2.27
Vit B12: 2.66
Vit C: 0
Vit D: 93
Vit E: 0.33
Vit K: 0.11
Calcium: 5
Chromium:
Copper: 0.05
Iodine: 23
Iron: 1.04
Magnesium: 47.63
Manganese: 0.01
Phosphorus: 378
Potassium: 598
Selenium: 123
Sodium: 61.23
Zinc: 0.51
Omega 3s: 0.14
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Calories: 167
Protein: 34
Total Carbs: 0
Fiber: 0
Sugar: 0
Total Fat: 2.36
Saturated Fat: 0.67
Cholesterol: 91
Vit A: 3.4
Vit B6: 0.92
Vit B9 Folate: 11.34
Vit B12: 0.42
Vit C: 0
Vit D: 11.34
Vit E: 0.07
Vit K: 0
Calcium: 10
Chromium:
Copper: 0.07
Iodine:
Iron: 0.81
Magnesium: 36.29
Manganese: 0.01
Phosphorus: 261
Potassium: 282
Selenium: 34.25
Sodium: 112
Zinc: 1.95
Omega 3s: 0.04
Turnip Greens
Amount: 1 cup cooked (144 g)
Calories: 29
Protein: 1.6
Total Carbs: 6.3
Fiber: 5
Sugar: 0.76
Total Fat: 0.33
Saturated Fat: 0.08
Cholesterol: 0
Vit A: 549
Vit B6: 0.26
Vit B9 Folate: 170
Vit B12: 0
Vit C: 40
Vit D: 0
Vit E: 2.7
Vit K: 539
Calcium: 197
Chromium:
Copper: 0.36
Iodine:
Iron: 1.15
Magnesium: 31.68
Manganese: 0.49
Phosphorus: 42
Potassium: 292
Selenium: 1.3
Sodium: 41.76
Zinc: 0.2
Omega 3s: 0.09
Walnuts
Amount: .25 cup (30 g)
Calories: 196
Protein: 4.6
Total Carbs: 4.1
Fiber: 2
Sugar: 0.78
Total Fat: 19.6
Saturated Fat: 1.8
Cholesterol: 0
Vit A: 0.3
Vit B6: 0.16
Vit B9 Folate: 29.4
Vit B12: 0
Vit C: 0.4
Vit D: 0
Vit E: 0.21
Vit K: 0.81
Calcium: 29
Chromium:
Copper: 0.48
Iodine: 2.7
Iron: 0.87
Magnesium: 47.4
Manganese: 1.02
Phosphorus: 104
Potassium: 132
Selenium: 1.47
Sodium: 0.6
Zinc: 0.93
Omega 3s: 2.72
Watermelon
Amount: 1 cup (152 g)
Calories: 46
Protein: 1
Total Carbs: 11.5
Fiber: 0.6
Sugar: 9.4
Total Fat: 0.23
Saturated Fat: 0.02
Cholesterol: 0
Vit A: 43.24
Vit B6: 0.07
Vit B9 Folate: 4.56
Vit B12: 0
Vit C: 12.3
Vit D: 0
Vit E: 0.08
Vit K: 0.15
Calcium: 11
Chromium:
Copper: 0.06
Iodine:
Iron: 0.36
Magnesium: 15.2
Manganese: 0.06
Phosphorus: 17
Potassium: 170
Selenium: 0.61
Sodium: 1.52
Zinc: 0.15
Omega 3s: 0
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Calories: 174
Protein: 7.5
Total Carbs: 37
Fiber: 6.3
Sugar: 1.1
Total Fat: 0.8
Saturated Fat: 0.1
Cholesterol: 0
Vit A: 0
Vit B6: 0.1
Vit B9 Folate: 7
Vit B12: 0
Vit C: 0
Vit D: 0
Vit E: 0.4
Vit K: 1
Calcium: 21
Chromium: 0
Copper: 0.2
Iodine: 0
Iron: 1.5
Magnesium: 42
Manganese: 1.9
Phosphorus: 125
Potassium: 62
Selenium: 36.3
Sodium: 4.2
Zinc: 1.1
Omega 3s: -1
Winter Squash
Amount: 1 cup cooked (205 g)
Calories: 76
Protein: 1.8
Total Carbs: 18
Fiber: 5.7
Sugar: 6.76
Total Fat: 0.72
Saturated Fat: 0.15
Cholesterol: 0
Vit A: 535.4
Vit B6: 0.33
Vit B9 Folate: 41
Vit B12: 0
Vit C: 19.7
Vit D: 0
Vit E: 0.25
Vit K: 9.02
Calcium: 45
Chromium:
Copper: 0.19
Iodine:
Iron: 0.9
Magnesium: 26.65
Manganese: 0.38
Phosphorus: 39
Potassium: 494
Selenium: 0.82
Sodium: 2.05
Zinc: 0.45
Omega 3s: 0.19
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Calories: 149
Protein: 8.5
Total Carbs: 11.4
Fiber: 0
Sugar: 11.42
Total Fat: 7.96
Saturated Fat: 5.14
Cholesterol: 32
Vit A: 67.17
Vit B6: 0.08
Vit B9 Folate: 17.15
Vit B12: 0.91
Vit C: 1.23
Vit D: 4.9
Vit E: 0.15
Vit K: 0.49
Calcium: 296
Chromium:
Copper: 0.02
Iodine: 71.05
Iron: 0.12
Magnesium: 29.4
Manganese: 0.01
Phosphorus: 233
Potassium: 380
Selenium: 5.39
Sodium: 113
Zinc: 1.45
Omega 3s: 0.07