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Nutrition & Fitness Academy

Food comparison

Amounts are per 100 grams from USDA FoodData Central, SR Legacy, April 2018. Values vary by cut, preparation, and brand. A blank nutrient was not in that record. This is not a meal plan.

Food groupPreparation

Beef tenderloin, raw

Beef. Preparation in this record: raw.

Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, all grades, raw

Calories: 153 kcal
Protein: 22.12 g
Total fat: 6.52 g
Saturated fat: 2.41 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 56 mg

Calcium: 24 mg
Iron: 1.60 mg
Potassium: 347 mg
Zinc: 4.01 mg
Magnesium: 23 mg
Vitamin C: 0 mg
Vitamin A: 0 ug
Vitamin B12: 1.09 ug
Vitamin B6: 0.62 mg

USDA record 171812. Publication date in the file: 2019-04-01.

Beef tenderloin, broiled

Beef. Preparation in this record: cooked.

Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled

Calories: 200 kcal
Protein: 29.04 g
Total fat: 8.39 g
Saturated fat: 3.19 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 60 mg

Calcium: 19 mg
Iron: 1.84 mg
Potassium: 370 mg
Zinc: 5.38 mg
Magnesium: 25 mg
Vitamin C: 0 mg
Vitamin A: 0 ug
Vitamin B12: 1.66 ug
Vitamin B6: 0.62 mg

USDA record 171811. Publication date in the file: 2019-04-01.

Veal loin, raw

Veal. Preparation in this record: raw.

Veal, loin, separable lean and fat, raw

Calories: 177 kcal
Protein: 20.07 g
Total fat: 10.07 g
Saturated fat: 3.61 g
Carbohydrate: 0.07 g
Fiber: 0 g
Sodium: 98 mg

Calcium: 14 mg
Iron: 0.84 mg
Potassium: 241 mg
Zinc: 2.01 mg
Magnesium: 43 mg
Vitamin C: 0 mg
Vitamin A: 0 ug
Vitamin B12: 2.46 ug
Vitamin B6: 0.60 mg

USDA record 173823. Publication date in the file: 2019-04-01.

Veal loin, braised

Veal. Preparation in this record: cooked.

Veal, loin, separable lean and fat, cooked, braised

Calories: 284 kcal
Protein: 30.19 g
Total fat: 17.21 g
Saturated fat: 6.73 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 80 mg

Calcium: 28 mg
Iron: 1.09 mg
Potassium: 280 mg
Zinc: 3.63 mg
Magnesium: 24 mg
Vitamin C: 0 mg
Vitamin A: 0 ug
Vitamin B12: 1.21 ug
Vitamin B6: 0.26 mg

USDA record 173824. Publication date in the file: 2019-04-01.

Pork center loin, raw

Pork. Preparation in this record: raw.

Pork, fresh, loin, center loin (chops), bone-in, separable lean only, raw

Calories: 127 kcal
Protein: 21.99 g
Total fat: 3.71 g
Saturated fat: 1.10 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 58 mg

Calcium: 18 mg
Iron: 0.65 mg
Potassium: 362 mg
Zinc: 1.86 mg
Magnesium: 26 mg
Vitamin C: 0 mg
Vitamin A: 0 ug
Vitamin B12: 0.50 ug
Vitamin B6: 0.74 mg

USDA record 167829. Publication date in the file: 2019-04-01.

Pork center loin, broiled

Pork. Preparation in this record: cooked.

Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled

Calories: 180 kcal
Protein: 26.76 g
Total fat: 7.29 g
Saturated fat: 2.16 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 56 mg

Calcium: 23 mg
Iron: 0.80 mg
Potassium: 356 mg
Zinc: 2.22 mg
Magnesium: 26 mg
Vitamin C: 0 mg
Vitamin A: 0 ug
Vitamin B12: 0.54 ug
Vitamin B6: 0.70 mg

USDA record 168240. Publication date in the file: 2019-04-01.

Lamb leg, raw

Lamb. Preparation in this record: raw.

Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, raw

Calories: 125 kcal
Protein: 20.52 g
Total fat: 4.19 g
Saturated fat: 1.50 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 61 mg

Calcium: 6 mg
Iron: 1.82 mg
Potassium: 290 mg
Zinc: 3.89 mg
Magnesium: 27 mg
Vitamin C: 0 mg
Vitamin A: 0 ug
Vitamin B12: 2.64 ug
Vitamin B6: 0.17 mg

USDA record 172486. Publication date in the file: 2019-04-01.

Lamb leg, roasted

Lamb. Preparation in this record: cooked.

Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted

Calories: 180 kcal
Protein: 28.17 g
Total fat: 6.67 g
Saturated fat: 2.38 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 66 mg

Calcium: 8 mg
Iron: 2.06 mg
Potassium: 342 mg
Zinc: 5.02 mg
Magnesium: 26 mg
Vitamin C: 0 mg
Vitamin A: 0 ug
Vitamin B12: 2.71 ug
Vitamin B6: 0.17 mg

USDA record 172487. Publication date in the file: 2019-04-01.

Chicken breast, raw

Chicken. Preparation in this record: raw.

Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw

Calories: 120 kcal
Protein: 22.50 g
Total fat: 2.62 g
Saturated fat: 0.56 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 45 mg

Calcium: 5 mg
Iron: 0.37 mg
Potassium: 334 mg
Zinc: 0.68 mg
Magnesium: 28 mg
Vitamin C: 0 mg
Vitamin A: 9 ug
Vitamin B12: 0.21 ug
Vitamin B6: 0.81 mg

USDA record 171077. Publication date in the file: 2019-04-01.

Chicken breast, roasted

Chicken. Preparation in this record: cooked.

Chicken, broilers or fryers, breast, meat only, cooked, roasted

Calories: 165 kcal
Protein: 31.02 g
Total fat: 3.57 g
Saturated fat: 1.01 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 74 mg

Calcium: 15 mg
Iron: 1.04 mg
Potassium: 256 mg
Zinc: 1 mg
Magnesium: 29 mg
Vitamin C: 0 mg
Vitamin A: 6 ug
Vitamin B12: 0.34 ug
Vitamin B6: 0.60 mg

USDA record 171477. Publication date in the file: 2019-04-01.

Turkey, meat only, raw

Turkey. Preparation in this record: raw.

Turkey, whole, meat only, raw

Calories: 115 kcal
Protein: 22.64 g
Total fat: 1.93 g
Saturated fat: 0.46 g
Carbohydrate: 0.14 g
Fiber: 0 g
Sodium: 118 mg

Calcium: 11 mg
Iron: 0.86 mg
Potassium: 235 mg
Zinc: 1.84 mg
Magnesium: 27 mg
Vitamin C: 0 mg
Vitamin A: 9 ug
Vitamin B12: 1.24 ug
Vitamin B6: 0.65 mg

USDA record 171480. Publication date in the file: 2019-04-01.

Turkey, meat only, roasted

Turkey. Preparation in this record: cooked.

Turkey, whole, meat only, cooked, roasted

Calories: 159 kcal
Protein: 29.06 g
Total fat: 3.84 g
Saturated fat: 1.13 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 101 mg

Calcium: 13 mg
Iron: 1.03 mg
Potassium: 239 mg
Zinc: 2.51 mg
Magnesium: 29 mg
Vitamin C: 0 mg
Vitamin A: 4 ug
Vitamin B12: 0.94 ug
Vitamin B6: 0.64 mg

USDA record 171481. Publication date in the file: 2019-04-01.

Wild Atlantic salmon, raw

Salmon. Preparation in this record: raw.

Fish, salmon, Atlantic, wild, raw

Calories: 142 kcal
Protein: 19.84 g
Total fat: 6.34 g
Saturated fat: 0.98 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 44 mg

Calcium: 12 mg
Iron: 0.80 mg
Potassium: 490 mg
Zinc: 0.64 mg
Magnesium: 29 mg
Vitamin C: 0 mg
Vitamin A: 12 ug
Vitamin B12: 3.18 ug
Vitamin B6: 0.82 mg

USDA record 173686. Publication date in the file: 2019-04-01.

Wild Atlantic salmon, cooked

Salmon. Preparation in this record: cooked.

Fish, salmon, Atlantic, wild, cooked, dry heat

Calories: 182 kcal
Protein: 25.44 g
Total fat: 8.13 g
Saturated fat: 1.26 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 56 mg

Calcium: 15 mg
Iron: 1.03 mg
Potassium: 628 mg
Zinc: 0.82 mg
Magnesium: 37 mg
Vitamin C: 0 mg
Vitamin A: 13 ug
Vitamin B12: 3.05 ug
Vitamin B6: 0.94 mg

USDA record 171998. Publication date in the file: 2019-04-01.

Atlantic sardines, canned

Sardines. Preparation in this record: cooked.

Fish, sardine, Atlantic, canned in oil, drained solids with bone

Calories: 208 kcal
Protein: 24.62 g
Total fat: 11.45 g
Saturated fat: 1.53 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 307 mg

Calcium: 382 mg
Iron: 2.92 mg
Potassium: 397 mg
Zinc: 1.31 mg
Magnesium: 39 mg
Vitamin C: 0 mg
Vitamin A: 32 ug
Vitamin B12: 8.94 ug
Vitamin B6: 0.17 mg

USDA record 175139. Publication date in the file: 2019-04-01.

Wild rainbow trout, raw

Trout. Preparation in this record: raw.

Fish, trout, rainbow, wild, raw

Calories: 119 kcal
Protein: 20.48 g
Total fat: 3.46 g
Saturated fat: 0.72 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 31 mg

Calcium: 67 mg
Iron: 0.70 mg
Potassium: 481 mg
Zinc: 1.08 mg
Magnesium: 31 mg
Vitamin C: 2.40 mg
Vitamin A: 19 ug
Vitamin B12: 4.45 ug
Vitamin B6: 0.41 mg

USDA record 175154. Publication date in the file: 2019-04-01.

Wild rainbow trout, cooked

Trout. Preparation in this record: cooked.

Fish, trout, rainbow, wild, cooked, dry heat

Calories: 150 kcal
Protein: 22.92 g
Total fat: 5.82 g
Saturated fat: 1.62 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 56 mg

Calcium: 86 mg
Iron: 0.38 mg
Potassium: 448 mg
Zinc: 0.51 mg
Magnesium: 31 mg
Vitamin C: 2 mg
Vitamin A: 15 ug
Vitamin B12: 6.30 ug
Vitamin B6: 0.35 mg

USDA record 175155. Publication date in the file: 2019-04-01.

Atlantic cod, raw

Cod. Preparation in this record: raw.

Fish, cod, Atlantic, raw

Calories: 82 kcal
Protein: 17.81 g
Total fat: 0.67 g
Saturated fat: 0.13 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 54 mg

Calcium: 16 mg
Iron: 0.38 mg
Potassium: 413 mg
Zinc: 0.45 mg
Magnesium: 32 mg
Vitamin C: 1 mg
Vitamin A: 12 ug
Vitamin B12: 0.91 ug
Vitamin B6: 0.24 mg

USDA record 171955. Publication date in the file: 2019-04-01.

Atlantic cod, cooked

Cod. Preparation in this record: cooked.

Fish, cod, Atlantic, cooked, dry heat

Calories: 105 kcal
Protein: 22.83 g
Total fat: 0.86 g
Saturated fat: 0.17 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 78 mg

Calcium: 14 mg
Iron: 0.49 mg
Potassium: 244 mg
Zinc: 0.58 mg
Magnesium: 42 mg
Vitamin C: 1 mg
Vitamin A: 14 ug
Vitamin B12: 1.05 ug
Vitamin B6: 0.28 mg

USDA record 171956. Publication date in the file: 2019-04-01.

Skipjack tuna, raw

Tuna. Preparation in this record: raw.

Fish, tuna, fresh, skipjack, raw

Calories: 103 kcal
Protein: 22 g
Total fat: 1.01 g
Saturated fat: 0.33 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 37 mg

Calcium: 29 mg
Iron: 1.25 mg
Potassium: 407 mg
Zinc: 0.82 mg
Magnesium: 34 mg
Vitamin C: 1 mg
Vitamin A: 16 ug
Vitamin B12: 1.90 ug
Vitamin B6: 0.85 mg

USDA record 175156. Publication date in the file: 2019-04-01.

Light tuna, canned in water

Tuna. Preparation in this record: cooked.

Fish, tuna, light, canned in water, without salt, drained solids

Calories: 116 kcal
Protein: 25.51 g
Total fat: 0.82 g
Saturated fat: 0.23 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 50 mg

Calcium: 11 mg
Iron: 1.53 mg
Potassium: 237 mg
Zinc: 0.77 mg
Magnesium: 27 mg
Vitamin C: 0 mg
Vitamin B12: 2.99 ug
Vitamin B6: 0.35 mg

USDA record 171986. Publication date in the file: 2019-04-01.

Atlantic mackerel, raw

Mackerel. Preparation in this record: raw.

Fish, mackerel, Atlantic, raw

Calories: 205 kcal
Protein: 18.60 g
Total fat: 13.89 g
Saturated fat: 3.26 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 90 mg

Calcium: 12 mg
Iron: 1.63 mg
Potassium: 314 mg
Zinc: 0.63 mg
Magnesium: 76 mg
Vitamin C: 0.40 mg
Vitamin A: 50 ug
Vitamin B12: 8.71 ug
Vitamin B6: 0.40 mg

USDA record 175119. Publication date in the file: 2019-04-01.

Atlantic mackerel, cooked

Mackerel. Preparation in this record: cooked.

Fish, mackerel, Atlantic, cooked, dry heat

Calories: 262 kcal
Protein: 23.85 g
Total fat: 17.81 g
Saturated fat: 4.18 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 83 mg

Calcium: 15 mg
Iron: 1.57 mg
Potassium: 401 mg
Zinc: 0.94 mg
Magnesium: 97 mg
Vitamin C: 0.40 mg
Vitamin A: 54 ug
Vitamin B12: 19 ug
Vitamin B6: 0.46 mg

USDA record 175120. Publication date in the file: 2019-04-01.

Alaska pollock, raw

Other fish and seafood. Preparation in this record: raw.

Fish, pollock, Alaska, raw

Calories: 76 kcal
Protein: 17.17 g
Total fat: 0.82 g
Saturated fat: 0.15 g
Carbohydrate: 0 g
Fiber: Not reported in this record
Sodium: 159 mg

Calcium: 12 mg
Iron: 0.27 mg
Potassium: 331 mg
Zinc: 0.40 mg
Magnesium: 34 mg

USDA record 173725. Publication date in the file: 2019-04-01.

Tilapia, raw

Other fish and seafood. Preparation in this record: raw.

Fish, tilapia, raw

Calories: 96 kcal
Protein: 20.08 g
Total fat: 1.70 g
Saturated fat: 0.58 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 52 mg

Calcium: 10 mg
Iron: 0.56 mg
Potassium: 302 mg
Zinc: 0.33 mg
Magnesium: 27 mg
Vitamin C: 0 mg
Vitamin A: 0 ug
Vitamin B12: 1.58 ug
Vitamin B6: 0.16 mg

USDA record 175176. Publication date in the file: 2019-04-01.

Tilapia, cooked

Other fish and seafood. Preparation in this record: cooked.

Fish, tilapia, cooked, dry heat

Calories: 128 kcal
Protein: 26.15 g
Total fat: 2.65 g
Saturated fat: 0.94 g
Carbohydrate: 0 g
Fiber: 0 g
Sodium: 56 mg

Calcium: 14 mg
Iron: 0.69 mg
Potassium: 380 mg
Zinc: 0.41 mg
Magnesium: 34 mg
Vitamin C: 0 mg
Vitamin A: 0 ug
Vitamin B12: 1.86 ug
Vitamin B6: 0.12 mg

USDA record 175177. Publication date in the file: 2019-04-01.

Shrimp, raw

Other fish and seafood. Preparation in this record: raw.

Crustaceans, shrimp, raw

Calories: 85 kcal
Protein: 20.10 g
Total fat: 0.51 g
Saturated fat: 0.10 g
Carbohydrate: 0 g
Fiber: Not reported in this record
Sodium: 119 mg

Calcium: 64 mg
Iron: 0.52 mg
Potassium: 264 mg
Zinc: 1.34 mg
Magnesium: 35 mg

USDA record 175179. Publication date in the file: 2019-04-01.

Shrimp, cooked

Other fish and seafood. Preparation in this record: cooked.

Crustaceans, shrimp, cooked

Calories: 99 kcal
Protein: 23.98 g
Total fat: 0.28 g
Saturated fat: 0.06 g
Carbohydrate: 0.20 g
Fiber: Not reported in this record
Sodium: 111 mg

Calcium: 70 mg
Iron: 0.51 mg
Potassium: 259 mg
Zinc: 1.64 mg
Magnesium: 39 mg

USDA record 175180. Publication date in the file: 2019-04-01.

Egg, raw

Eggs. Preparation in this record: raw.

Egg, whole, raw, fresh

Calories: 143 kcal
Protein: 12.56 g
Total fat: 9.51 g
Saturated fat: 3.13 g
Carbohydrate: 0.72 g
Fiber: 0 g
Sodium: 142 mg

Calcium: 56 mg
Iron: 1.75 mg
Potassium: 138 mg
Zinc: 1.29 mg
Magnesium: 12 mg
Vitamin C: 0 mg
Vitamin A: 160 ug
Vitamin B12: 0.89 ug
Vitamin B6: 0.17 mg

USDA record 171287. Publication date in the file: 2019-04-01.

Egg, hard-boiled

Eggs. Preparation in this record: cooked.

Egg, whole, cooked, hard-boiled

Calories: 155 kcal
Protein: 12.58 g
Total fat: 10.61 g
Saturated fat: 3.27 g
Carbohydrate: 1.12 g
Fiber: 0 g
Sodium: 124 mg

Calcium: 50 mg
Iron: 1.19 mg
Potassium: 126 mg
Zinc: 1.05 mg
Magnesium: 10 mg
Vitamin C: 0 mg
Vitamin A: 149 ug
Vitamin B12: 1.11 ug
Vitamin B6: 0.12 mg

USDA record 173424. Publication date in the file: 2019-04-01.

Black beans, raw

Beans. Preparation in this record: raw.

Beans, black, mature seeds, raw

Calories: 341 kcal
Protein: 21.60 g
Total fat: 1.42 g
Saturated fat: 0.37 g
Carbohydrate: 62.36 g
Fiber: 15.50 g
Sodium: 5 mg

Calcium: 123 mg
Iron: 5.02 mg
Potassium: 1483 mg
Zinc: 3.65 mg
Magnesium: 171 mg
Vitamin C: 0 mg
Vitamin A: 0 ug
Vitamin B12: 0 ug
Vitamin B6: 0.29 mg

USDA record 173734. Publication date in the file: 2019-04-01.

Black beans, boiled

Beans. Preparation in this record: cooked.

Beans, black, mature seeds, cooked, boiled, without salt

Calories: 132 kcal
Protein: 8.86 g
Total fat: 0.54 g
Saturated fat: 0.14 g
Carbohydrate: 23.71 g
Fiber: 8.70 g
Sodium: 1 mg

Calcium: 27 mg
Iron: 2.10 mg
Potassium: 355 mg
Zinc: 1.12 mg
Magnesium: 70 mg
Vitamin C: 0 mg
Vitamin A: 0 ug
Vitamin B12: 0 ug
Vitamin B6: 0.07 mg

USDA record 173735. Publication date in the file: 2019-04-01.

Lentils, raw

Lentils. Preparation in this record: raw.

Lentils, raw

Calories: 352 kcal
Protein: 24.63 g
Total fat: 1.06 g
Saturated fat: 0.15 g
Carbohydrate: 63.35 g
Fiber: 10.70 g
Sodium: 6 mg

Calcium: 35 mg
Iron: 6.51 mg
Potassium: 677 mg
Zinc: 3.27 mg
Magnesium: 47 mg
Vitamin C: 4.50 mg
Vitamin A: 2 ug
Vitamin B12: 0 ug
Vitamin B6: 0.54 mg

USDA record 172420. Publication date in the file: 2019-04-01.

Lentils, boiled

Lentils. Preparation in this record: cooked.

Lentils, mature seeds, cooked, boiled, without salt

Calories: 116 kcal
Protein: 9.02 g
Total fat: 0.38 g
Saturated fat: 0.05 g
Carbohydrate: 20.13 g
Fiber: 7.90 g
Sodium: 2 mg

Calcium: 19 mg
Iron: 3.33 mg
Potassium: 369 mg
Zinc: 1.27 mg
Magnesium: 36 mg
Vitamin C: 1.50 mg
Vitamin A: 0 ug
Vitamin B12: 0 ug
Vitamin B6: 0.18 mg

USDA record 172421. Publication date in the file: 2019-04-01.

Chickpeas, raw

Chickpeas. Preparation in this record: raw.

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw

Calories: 378 kcal
Protein: 20.47 g
Total fat: 6.04 g
Saturated fat: 0.60 g
Carbohydrate: 62.95 g
Fiber: 12.20 g
Sodium: 24 mg

Calcium: 57 mg
Iron: 4.31 mg
Potassium: 718 mg
Zinc: 2.76 mg
Magnesium: 79 mg
Vitamin C: 4 mg
Vitamin A: 3 ug
Vitamin B12: 0 ug
Vitamin B6: 0.54 mg

USDA record 173756. Publication date in the file: 2019-04-01.

Chickpeas, boiled

Chickpeas. Preparation in this record: cooked.

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt

Calories: 164 kcal
Protein: 8.86 g
Total fat: 2.59 g
Saturated fat: 0.27 g
Carbohydrate: 27.42 g
Fiber: 7.60 g
Sodium: 7 mg

Calcium: 49 mg
Iron: 2.89 mg
Potassium: 291 mg
Zinc: 1.53 mg
Magnesium: 48 mg
Vitamin C: 1.30 mg
Vitamin A: 1 ug
Vitamin B12: 0 ug
Vitamin B6: 0.14 mg

USDA record 173757. Publication date in the file: 2019-04-01.

Firm tofu

Tofu. Preparation in this record: raw.

Tofu, raw, firm, prepared with calcium sulfate

Calories: 144 kcal
Protein: 17.27 g
Total fat: 8.72 g
Saturated fat: 1.26 g
Carbohydrate: 2.78 g
Fiber: 2.30 g
Sodium: 14 mg

Calcium: 683 mg
Iron: 2.66 mg
Potassium: 237 mg
Zinc: 1.57 mg
Magnesium: 58 mg
Vitamin C: 0.20 mg
Vitamin B12: 0 ug
Vitamin B6: 0.09 mg

USDA record 172475. Publication date in the file: 2019-04-01.

Almonds

Nuts and seeds. Preparation in this record: unspecified.

Nuts, almonds

Calories: 579 kcal
Protein: 21.15 g
Total fat: 49.93 g
Saturated fat: 3.80 g
Carbohydrate: 21.55 g
Fiber: 12.50 g
Sodium: 1 mg

Calcium: 269 mg
Iron: 3.71 mg
Potassium: 733 mg
Zinc: 3.12 mg
Magnesium: 270 mg
Vitamin C: 0 mg
Vitamin A: 0 ug
Vitamin B12: 0 ug
Vitamin B6: 0.14 mg

USDA record 170567. Publication date in the file: 2019-04-01.

English walnuts

Nuts and seeds. Preparation in this record: unspecified.

Nuts, walnuts, english

Calories: 654 kcal
Protein: 15.23 g
Total fat: 65.21 g
Saturated fat: 6.13 g
Carbohydrate: 13.71 g
Fiber: 6.70 g
Sodium: 2 mg

Calcium: 98 mg
Iron: 2.91 mg
Potassium: 441 mg
Zinc: 3.09 mg
Magnesium: 158 mg
Vitamin C: 1.30 mg
Vitamin A: 1 ug
Vitamin B12: 0 ug
Vitamin B6: 0.54 mg

USDA record 170187. Publication date in the file: 2019-04-01.

Chia seeds, dried

Nuts and seeds. Preparation in this record: dried.

Seeds, chia seeds, dried

Calories: 486 kcal
Protein: 16.54 g
Total fat: 30.74 g
Saturated fat: 3.33 g
Carbohydrate: 42.12 g
Fiber: 34.40 g
Sodium: 16 mg

Calcium: 631 mg
Iron: 7.72 mg
Potassium: 407 mg
Zinc: 4.58 mg
Magnesium: 335 mg
Vitamin C: 1.60 mg
Vitamin B12: 0 ug

USDA record 170554. Publication date in the file: 2019-04-01.

Sunflower kernels, dried

Nuts and seeds. Preparation in this record: dried.

Seeds, sunflower seed kernels, dried

Calories: 584 kcal
Protein: 20.78 g
Total fat: 51.46 g
Saturated fat: 4.46 g
Carbohydrate: 20 g
Fiber: 8.60 g
Sodium: 9 mg

Calcium: 78 mg
Iron: 5.25 mg
Potassium: 645 mg
Zinc: 5 mg
Magnesium: 325 mg
Vitamin C: 1.40 mg
Vitamin A: 3 ug
Vitamin B12: 0 ug
Vitamin B6: 1.34 mg

USDA record 170562. Publication date in the file: 2019-04-01.

Apple, with skin

Fruits. Preparation in this record: raw.

Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)

Calories: 52 kcal
Protein: 0.26 g
Total fat: 0.17 g
Saturated fat: 0.03 g
Carbohydrate: 13.81 g
Fiber: 2.40 g
Sodium: 1 mg

Calcium: 6 mg
Iron: 0.12 mg
Potassium: 107 mg
Zinc: 0.04 mg
Magnesium: 5 mg
Vitamin C: 4.60 mg
Vitamin A: 3 ug
Vitamin B12: 0 ug
Vitamin B6: 0.04 mg

USDA record 171688. Publication date in the file: 2019-04-01.

Banana

Fruits. Preparation in this record: raw.

Bananas, raw

Calories: 89 kcal
Protein: 1.09 g
Total fat: 0.33 g
Saturated fat: 0.11 g
Carbohydrate: 22.84 g
Fiber: 2.60 g
Sodium: 1 mg

Calcium: 5 mg
Iron: 0.26 mg
Potassium: 358 mg
Zinc: 0.15 mg
Magnesium: 27 mg
Vitamin C: 8.70 mg
Vitamin A: 3 ug
Vitamin B12: 0 ug
Vitamin B6: 0.37 mg

USDA record 173944. Publication date in the file: 2019-04-01.

Orange

Fruits. Preparation in this record: raw.

Oranges, raw, all commercial varieties

Calories: 47 kcal
Protein: 0.94 g
Total fat: 0.12 g
Saturated fat: 0.01 g
Carbohydrate: 11.75 g
Fiber: 2.40 g
Sodium: 0 mg

Calcium: 40 mg
Iron: 0.10 mg
Potassium: 181 mg
Zinc: 0.07 mg
Magnesium: 10 mg
Vitamin C: 53.20 mg
Vitamin A: 11 ug
Vitamin B12: 0 ug
Vitamin B6: 0.06 mg

USDA record 169097. Publication date in the file: 2019-04-01.

Broccoli, raw

Vegetables. Preparation in this record: raw.

Broccoli, raw

Calories: 34 kcal
Protein: 2.82 g
Total fat: 0.37 g
Saturated fat: 0.11 g
Carbohydrate: 6.64 g
Fiber: 2.60 g
Sodium: 33 mg

Calcium: 47 mg
Iron: 0.73 mg
Potassium: 316 mg
Zinc: 0.41 mg
Magnesium: 21 mg
Vitamin C: 89.20 mg
Vitamin A: 31 ug
Vitamin B12: 0 ug
Vitamin B6: 0.17 mg

USDA record 170379. Publication date in the file: 2019-04-01.

Broccoli, boiled

Vegetables. Preparation in this record: cooked.

Broccoli, cooked, boiled, drained, without salt

Calories: 35 kcal
Protein: 2.38 g
Total fat: 0.41 g
Saturated fat: 0.08 g
Carbohydrate: 7.18 g
Fiber: 3.30 g
Sodium: 41 mg

Calcium: 40 mg
Iron: 0.67 mg
Potassium: 293 mg
Zinc: 0.45 mg
Magnesium: 21 mg
Vitamin C: 64.90 mg
Vitamin A: 77 ug
Vitamin B12: 0 ug
Vitamin B6: 0.20 mg

USDA record 169967. Publication date in the file: 2019-04-01.

Spinach, raw

Vegetables. Preparation in this record: raw.

Spinach, raw

Calories: 23 kcal
Protein: 2.86 g
Total fat: 0.39 g
Saturated fat: 0.06 g
Carbohydrate: 3.63 g
Fiber: 2.20 g
Sodium: 79 mg

Calcium: 99 mg
Iron: 2.71 mg
Potassium: 558 mg
Zinc: 0.53 mg
Magnesium: 79 mg
Vitamin C: 28.10 mg
Vitamin A: 469 ug
Vitamin B12: 0 ug
Vitamin B6: 0.20 mg

USDA record 168462. Publication date in the file: 2019-04-01.

Spinach, boiled

Vegetables. Preparation in this record: cooked.

Spinach, cooked, boiled, drained, without salt

Calories: 23 kcal
Protein: 2.97 g
Total fat: 0.26 g
Saturated fat: 0.04 g
Carbohydrate: 3.75 g
Fiber: 2.40 g
Sodium: 70 mg

Calcium: 136 mg
Iron: 3.57 mg
Potassium: 466 mg
Zinc: 0.76 mg
Magnesium: 87 mg
Vitamin C: 9.80 mg
Vitamin A: 524 ug
Vitamin B12: 0 ug
Vitamin B6: 0.24 mg

USDA record 168463. Publication date in the file: 2019-04-01.

Carrots, raw

Vegetables. Preparation in this record: raw.

Carrots, raw

Calories: 41 kcal
Protein: 0.93 g
Total fat: 0.24 g
Saturated fat: 0.03 g
Carbohydrate: 9.58 g
Fiber: 2.80 g
Sodium: 69 mg

Calcium: 33 mg
Iron: 0.30 mg
Potassium: 320 mg
Zinc: 0.24 mg
Magnesium: 12 mg
Vitamin C: 5.90 mg
Vitamin A: 835 ug
Vitamin B12: 0 ug
Vitamin B6: 0.14 mg

USDA record 170393. Publication date in the file: 2019-04-01.

Oats, dry

Whole grains. Preparation in this record: dried.

Cereals, oats, regular and quick, not fortified, dry

Calories: 379 kcal
Protein: 13.15 g
Total fat: 6.52 g
Saturated fat: 1.11 g
Carbohydrate: 67.70 g
Fiber: 10.10 g
Sodium: 6 mg

Calcium: 52 mg
Iron: 4.25 mg
Potassium: 362 mg
Zinc: 3.64 mg
Magnesium: 138 mg
Vitamin C: 0 mg
Vitamin A: 0 ug
Vitamin B12: 0 ug
Vitamin B6: 0.10 mg

USDA record 173904. Publication date in the file: 2019-04-01.

Oats, cooked

Whole grains. Preparation in this record: cooked.

Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt

Calories: 71 kcal
Protein: 2.54 g
Total fat: 1.52 g
Saturated fat: 0.31 g
Carbohydrate: 12 g
Fiber: 1.70 g
Sodium: 4 mg

Calcium: 9 mg
Iron: 0.90 mg
Potassium: 70 mg
Zinc: 1 mg
Magnesium: 27 mg
Vitamin C: 0 mg
Vitamin A: 0 ug
Vitamin B12: 0 ug
Vitamin B6: 0.01 mg

USDA record 173905. Publication date in the file: 2019-04-01.

Brown rice, raw

Whole grains. Preparation in this record: raw.

Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)

Calories: 367 kcal
Protein: 7.54 g
Total fat: 3.20 g
Saturated fat: 0.59 g
Carbohydrate: 76.25 g
Fiber: 3.60 g
Sodium: 5 mg

Calcium: 9 mg
Iron: 1.29 mg
Potassium: 250 mg
Zinc: 2.13 mg
Magnesium: 116 mg
Vitamin C: 0 mg
Vitamin A: 0 ug
Vitamin B12: 0 ug
Vitamin B6: 0.48 mg

USDA record 169703. Publication date in the file: 2019-04-01.

Brown rice, cooked

Whole grains. Preparation in this record: cooked.

Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)

Calories: 123 kcal
Protein: 2.74 g
Total fat: 0.97 g
Saturated fat: 0.26 g
Carbohydrate: 25.58 g
Fiber: 1.60 g
Sodium: 4 mg

Calcium: 3 mg
Iron: 0.56 mg
Potassium: 86 mg
Zinc: 0.71 mg
Magnesium: 39 mg
Vitamin C: 0 mg
Vitamin A: 0 ug
Vitamin B12: 0 ug
Vitamin B6: 0.12 mg

USDA record 169704. Publication date in the file: 2019-04-01.

Quinoa, uncooked

Whole grains. Preparation in this record: cooked.

Quinoa, uncooked

Calories: 368 kcal
Protein: 14.12 g
Total fat: 6.07 g
Saturated fat: 0.71 g
Carbohydrate: 64.16 g
Fiber: 7 g
Sodium: 5 mg

Calcium: 47 mg
Iron: 4.57 mg
Potassium: 563 mg
Zinc: 3.10 mg
Magnesium: 197 mg
Vitamin A: 1 ug
Vitamin B12: 0 ug
Vitamin B6: 0.49 mg

USDA record 168874. Publication date in the file: 2019-04-01.

Quinoa, cooked

Whole grains. Preparation in this record: cooked.

Quinoa, cooked

Calories: 120 kcal
Protein: 4.40 g
Total fat: 1.92 g
Saturated fat: 0.23 g
Carbohydrate: 21.30 g
Fiber: 2.80 g
Sodium: 7 mg

Calcium: 17 mg
Iron: 1.49 mg
Potassium: 172 mg
Zinc: 1.09 mg
Magnesium: 64 mg
Vitamin C: 0 mg
Vitamin A: 0 ug
Vitamin B12: 0 ug
Vitamin B6: 0.12 mg

USDA record 168917. Publication date in the file: 2019-04-01.

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