|
No. |
Food Name |
mg
(in 100g food) |
|
1
|
Toaster pastries, fruit (includes apple, blueberry, cherry, stberry)
|
419.23
|
|
2
|
Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, stberry)
|
353.521
|
|
3
|
Seaweed, kelp
|
230
|
|
4
|
Mollusks, oyster, eastern, wild
|
210.714
|
|
5
|
Egg, white, fresh
|
164.67
|
|
6
|
Egg, whole, fresh
|
140
|
|
7
|
Spinach
|
80
|
|
8
|
Carrots, baby
|
80
|
|
9
|
Celery
|
80
|
|
10
|
Carrots
|
69.09
|
|
11
|
Parsley
|
60
|
|
12
|
Mollusks, clam, mixed species
|
56.47
|
|
13
|
Egg, yolk, fresh
|
48.192
|
|
14
|
Radishes
|
44.444
|
|
15
|
Garlic
|
33.333
|
|
16
|
Broccoli
|
32.954
|
|
17
|
Cauliflower
|
30.769
|
|
18
|
Lettuce, green leaf
|
30
|
|
19
|
Cabbage, savoy
|
28.571
|
|
20
|
Broccoli, flower clusters
|
27.272
|
|
21
|
Cabbage, red
|
27.142
|
|
22
|
Endive
|
22
|
|
23
|
Nuts, coconut meat
|
20
|
|
24
|
Cabbage
|
18.571
|
|
25
|
Melons, honeydew
|
18.235
|
|
26
|
Melons, cantaloupe
|
16.25
|
|
27
|
Onions, spring or scallions (includes tops and bulb)
|
13.333
|
|
28
|
Lettuce, iceberg (includes crisphead types)
|
10.909
|
|
29
|
Lettuce, cos or romaine
|
10
|
|
30
|
Shallots
|
10
|
|
31
|
Barley, pearled
|
9
|
|
32
|
Peppers, hot chili, red
|
8.888
|
|
33
|
Avocados, California
|
7.054
|
|
34
|
Peppers, hot chili, green
|
6.666
|
|
35
|
Alfalfa seeds, sprouted
|
6.06
|
|
36
|
Mung beans, mature seeds, sprouted
|
5.769
|
|
37
|
Mushrooms
|
5.714
|
|
38
|
Tomatoes, red, ripe, year round average
|
4.878
|
|
39
|
Rice, white, long-grain, regular, enriched
|
4.864
|
|
40
|
Oat bran
|
4.255
|
|
41
|
Jerusalem-artichokes
|
4
|
|
42
|
Plantains
|
3.91
|
|
43
|
Avocados, Florida
|
3.527
|
|
44
|
Stberries, frozen, sweetened, sliced
|
3.137
|
|
45
|
Papayas
|
2.857
|
|
46
|
Peppers, sweet, green
|
2.684
|
|
47
|
Kiwi fruit, (chinese gooseberries), fresh
|
2.631
|
|
48
|
Lime juice
|
2.631
|
|
49
|
Tangerines, (mandarin oranges)
|
2.38
|
|
50
|
Cucumber, peeled
|
2.142
|
|
51
|
Cucumber, with peel
|
1.923
|
|
52
|
Grapes, red or green (european type varieties, such as, Thompson seedless)
|
1.875
|
|
53
|
Carambola, (starfruit)
|
1.851
|
|
54
|
Mangos
|
1.818
|
|
55
|
Squash, summer, all varieties
|
1.769
|
|
56
|
Lemons, without peel
|
1.724
|
|
57
|
Peppers, sweet, red
|
1.68
|
|
58
|
Bananas
|
1.333
|
|
59
|
Watermelon
|
1.315
|
|
60
|
Pineapple, all varieties
|
1.29
|
|
61
|
Stberries
|
1.204
|
|
62
|
Pears
|
1.204
|
|
63
|
Orange juice
|
1.162
|
|
64
|
Raspberries
|
0.813
|
|
65
|
Grapefruit juice, white
|
0.809
|
|
66
|
Grapefruit juice, pink
|
0.809
|
|
67
|
Apples, with skin
|
0.724
|
|
68
|
Blackberries
|
0.694
|
|
69
|
Blueberries
|
0.689
|
