|
No. |
Food Name |
mg
(in 100g food) |
|
1
|
Avocados, Florida
|
2.645
|
|
2
|
Egg, yolk, fresh
|
2.59
|
|
3
|
Spinach
|
2
|
|
4
|
Avocados, California
|
1.975
|
|
5
|
Peppers, sweet, red
|
1.577
|
|
6
|
Kiwi fruit, (chinese gooseberries), fresh
|
1.46
|
|
7
|
Blackberries
|
1.166
|
|
8
|
Mangos
|
1.121
|
|
9
|
Oat bran
|
1.01
|
|
10
|
Egg, whole, fresh
|
0.965
|
|
11
|
Seaweed, kelp
|
0.9
|
|
12
|
Apricots
|
0.885
|
|
13
|
Toaster pastries, fruit (includes apple, blueberry, cherry, stberry)
|
0.884
|
|
14
|
Raspberries
|
0.869
|
|
15
|
Mollusks, oyster, eastern, wild
|
0.845
|
|
16
|
Parsley
|
0.8
|
|
17
|
Broccoli
|
0.784
|
|
18
|
Nectarines
|
0.772
|
|
19
|
Papayas
|
0.73
|
|
20
|
Peaches
|
0.729
|
|
21
|
Peppers, hot chili, green
|
0.688
|
|
22
|
Peppers, hot chili, red
|
0.688
|
|
23
|
Carrots
|
0.663
|
|
24
|
Blueberries
|
0.572
|
|
25
|
Onions, spring or scallions (includes tops and bulb)
|
0.55
|
|
26
|
Tomatoes, red, ripe, year round average
|
0.55
|
|
27
|
Endive
|
0.44
|
|
28
|
Peppers, sweet, green
|
0.4
|
|
29
|
Tomatillos
|
0.382
|
|
30
|
Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, stberry)
|
0.338
|
|
31
|
Chives
|
0.333
|
|
32
|
Mollusks, clam, mixed species
|
0.305
|
|
33
|
Lettuce, green leaf
|
0.3
|
|
34
|
Celery
|
0.275
|
|
35
|
Plums
|
0.257
|
|
36
|
Stberries
|
0.25
|
|
37
|
Nuts, coconut meat
|
0.244
|
|
38
|
Stberries, frozen, sweetened, sliced
|
0.231
|
|
39
|
Grapefruit juice, white
|
0.218
|
|
40
|
Lime juice
|
0.21
|
|
41
|
Tangerines, (mandarin oranges)
|
0.202
|
|
42
|
Grapes, red or green (european type varieties, such as, Thompson seedless)
|
0.2
|
|
43
|
Jerusalem-artichokes
|
0.193
|
|
44
|
Apples, with skin
|
0.181
|
|
45
|
Oranges, all commercial varieties
|
0.177
|
|
46
|
Cabbage, savoy
|
0.171
|
|
47
|
Cabbage
|
0.157
|
|
48
|
Lemons, without peel
|
0.155
|
|
49
|
Lemon juice
|
0.148
|
|
50
|
Carambola, (starfruit)
|
0.148
|
|
51
|
Plantains
|
0.139
|
|
52
|
Lettuce, butterhead (includes boston and bibb types)
|
0.133
|
|
53
|
Grapefruit, pink and red, all areas
|
0.13
|
|
54
|
Grapefruit, white, all areas
|
0.127
|
|
55
|
Lettuce, iceberg (includes crisphead types)
|
0.125
|
|
56
|
Squash, summer, all varieties
|
0.123
|
|
57
|
Pears
|
0.12
|
|
58
|
Pears, asian
|
0.12
|
|
59
|
Cabbage, red
|
0.114
|
|
60
|
Rice, white, long-grain, regular, enriched
|
0.108
|
|
61
|
Bananas
|
0.101
|
|
62
|
Lettuce, cos or romaine
|
0.1
|
|
63
|
Mung beans, mature seeds, sprouted
|
0.096
|
|
64
|
Cauliflower
|
0.08
|
|
65
|
Cherries, sweet
|
0.073
|
|
66
|
Apples, without skin
|
0.054
|
|
67
|
Watermelon
|
0.048
|
|
68
|
Melons, cantaloupe
|
0.043
|
|
69
|
Orange juice
|
0.04
|
|
70
|
Cucumber, peeled
|
0.033
|
|
71
|
Alfalfa seeds, sprouted
|
0.03
|
|
72
|
Cucumber, with peel
|
0.029
|
|
73
|
Barley, pearled
|
0.02
|
|
74
|
Pineapple, all varieties
|
0.019
|
|
75
|
Melons, honeydew
|
0.018
|
|
76
|
Onions
|
0.018
|
|
77
|
Mushrooms
|
0.014
|
