|
Click on each nutrient to see info from nutrient.javalime.com
Good reference for what foods contain nutrient, etc.
Based on USDA (US Department of Agriculture) National Nutrient Database Release 21 (SR21).
in serving size of 100 Grams, about 3.5 oz. Javalime website now apparently owned by Google.
Foods Source of Nutrients
Food Sources of Dietary Fiber
Food Sources of Magnesium Mg
Food Sources of Protein
Food Sources of Lycopene
Food Sources of Omega-3
Food Sources of Vitamin B-12
Food Sources of Vitamin D
Food Sources of Vitamin K
Food Sources of Lutein + zeaxanthin
Nutrition Facts
Nutrition Facts of Apple
Nutrition Facts of Avocado
Nutrition Facts of Fish Cod Liver Oil
Nutrition Facts of Honey
Nutrition Facts of Oats
Nutrition Facts of Quail, meat only, raw
Nutrition Facts of Spinach
Nutrition Facts of Watermelon
Also try this website and another which are similar but not quite as
easy to navigate or as complete, or NutritionData. And most updated (28) and easiest USDA list.
ref ref for Government nutritional info.
Reprinted here for significance from NIH data sheets - Folate in Foods
Table 2: Selected Food Sources of Folate and Folic Acid [7]
| Food | mcg DFE
per serving | Percent DV* |
| Beef liver, braised, 3 ounces |
215 |
54 |
| Spinach, boiled, ½ cup |
131 |
33 |
| Black-eyed peas (cowpeas), boiled, ½ cup |
105 |
26 |
| Breakfast cereals, fortified with 25% of the DV† |
100 |
25 |
| Rice, white, medium-grain, cooked, ½ cup† |
90 |
23 |
| Asparagus, boiled, 4 spears |
89 |
22 |
| Spaghetti, cooked, enriched, ½ cup† |
83 |
21 |
| Brussels sprouts, frozen, boiled, ½ cup |
78 |
20 |
| Lettuce, romaine, shredded, 1 cup |
64 |
16 |
| Avocado, raw, sliced, ½ cup |
59 |
15 |
| Spinach, raw, 1 cup |
58 |
15 |
| Broccoli, chopped, frozen, cooked, ½ cup |
52 |
13 |
| Mustard greens, chopped, frozen, boiled, ½ cup |
52 |
13 |
| Green peas, frozen, boiled, ½ cup |
47 |
12 |
| Kidney beans, canned, ½ cup |
46 |
12 |
| Bread, white, 1 slice† |
43 |
11 |
| Peanuts, dry roasted, 1 ounce |
41 |
10 |
| Wheat germ, 2 tablespoons |
40 |
10 |
| Tomato juice, canned, ¾ cup |
36 |
9 |
| Crab, Dungeness, 3 ounces |
36 |
9 |
| Orange juice, ¾ cup |
35 |
9 |
| Turnip greens, frozen, boiled, ½ cup |
32 |
8 |
| Orange, fresh, 1 small |
29 |
7 |
| Papaya, raw, cubed, ½ cup |
27 |
7 |
| Banana, 1 medium |
24 |
6 |
| Yeast, baker’s, ¼ teaspoon |
23 |
6 |
| Egg, whole, hard-boiled, 1 large |
22 |
6 |
| Vegetarian baked beans, canned, ½ cup |
15 |
4 |
| Cantaloupe, raw, 1 wedge |
14 |
4 |
| Fish, halibut, cooked, 3 ounces |
12 |
3 |
| Milk, 1% fat, 1 cup |
12 |
3 |
| Ground beef, 85% lean, cooked, 3 ounces |
7 |
2 |
| Chicken breast, roasted, ½ breast |
3 |
1 |
* DV = Daily Value. The FDA developed DVs to help consumers compare the nutrient contents of products within the context of a total diet. The DV for folate is 400 mcg for adults and children aged 4 and older. However, the FDA does not require food labels to list folate content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.
† Fortified with folic acid as part of the folate fortification program.
The U.S. Department of Agriculture’s Nutrient Database Web site [7] lists the nutrient content of many foods and provides a comprehensive list of foods containing folate arranged by nutrient contentand by food name.
|