Nutrient Food Lists

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.