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Eggs, pasture-raised (organska), large, hard boiled (tvrdo kuvana)1.00 each50.00 gramsCalories: 78
Nutrient Amount
DRI/DV(%)
Nutrient
Density
World's Healthiest
Foods Rating
choline - vitamin B8 - Kolin 146.90 mg 34.6 8.0 excellent
selenium 15.40 mcg 28.0 6.5 very good
biotin – vitamin B7 – vitamin H
8.00 mcg 26.7 6.2 very good
vitamin B12 0.55 mcg 22.9 5.3 very good
vitamin B2 0.26 mg 20.0 4.6 very good
molybdenum 8.50 mcg 18.9 4.4 very good
iodine 27.00 mcg 18.0 4.2 very good
pantothenic acid – vitamin B5 0.70 mg 14.0 3.3 good
protein 6.29 g 12.6 2.9 good
phosphorus 86.00 mg 12.3 2.9 good
vitamin D 43.50 IU 10.9 2.5 good
vitamin A74.50 mcg
RAE8.3 1.9 good
Brown Rice (integralna riza), long grain, cooked1.00 cup195.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's Healthiest
Foods Ratingmanganese 1.76 mg 88.0 7.3 excellent
selenium 19.11 mcg 34.7 2.9 good
phosphorus 161.85 mg 23.1 1.9 good
copper 0.19 mg 21.1 1.8 good
magnesium 83.85 mg 21.0 1.7 good
vitamin B3 2.98 mg 18.6 1.5 good
Avocado, cubed, raw1.00 cup150.00 grams
Nutrient Amount
DRI/DV(%)
NutrientDensity
World's Healthiest
Foods Rating
pantothenic acid – vitamin B5 2.08 mg 41.6 3.1 good
fiber 10.05 g 40.2 3.0 good
vitamin K 31.50 mcg 35.0 2.6 good
copper - Bakar 0.28 mg 31.1 2.3 good
folate - vitamin B9 121.50 mcg 30.4 2.3 good
vitamin B6 0.39 mg 22.9 1.7 good
potassium - Kalijum 727.50 mg 20.8 1.6 good
vitamin E3.11 mg
(ATE)20.7 1.6 good
vitamin C 15.00 mg 20.0 1.5 good
Potatoes (krompir), baked1.00 medium173.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin B6 0.54 mg 31.8 3.6 very good
potassium - Kalijum 925.55 mg 26.4 3.0 good
copper - Bakar 0.20 mg 22.2 2.5 good
vitamin C 16.61 mg 22.1 2.5 good
manganese 0.38 mg 19.0 2.1 good
phosphorus 121.10 mg 17.3 1.9 good
vitamin B3 2.44 mg 15.2 1.7 good
fiber 3.81 g 15.2 1.7 good
pantothenic acid 0.65 mg 13.0 1.5 good
Green Peas (grasak), cooked1.00 cup137.75 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin K 35.68 mcg 39.6 6.2 very good
manganese 0.72 mg 36.0 5.6 very good
fiber 7.58 g 30.3 4.7 very good
vitamin B1 0.36 mg 30.0 4.7 very good
copper 0.24 mg 26.7 4.1 very good
vitamin C 19.56 mg 26.1 4.1 very good
phosphorus 161.17 mg 23.0 3.6 very good
folate – vitamin B9 86.78 mcg 21.7 3.4 very good
vitamin B6 0.30 mg 17.6 2.7 good
vitamin B3 2.78 mg 17.4 2.7 good
vitamin B2 0.21 mg 16.2 2.5 good
molybdenum 6.89 mcg 15.3 2.4 good
zinc 1.64 mg 14.9 2.3 good
protein 7.38 g 14.8 2.3 good
magnesium 53.72 mg 13.4 2.1 good
iron 2.12 mg 11.8 1.8 good
potassium 373.30 mg 10.7 1.7 good
choline 40.91 mg 9.6 1.5 good
Corn (kukuruz), yellow, cooked1.00 each77.00 grams
Nutrient Amount
DRI/DV(%)
Nutrient
DensityWorld's Healthiest
Foods Rating
pantothenic acid – vitamin B5 0.61 mg 12.2 3.0 good
phosphorus 59.29 mg 8.5 2.1 good
vitamin B3 1.30 mg 8.1 2.0 good
fiber 1.85 g 7.4 1.8 good
manganese 0.13 mg 6.5 1.6 good
vitamin B6 0.11 mg 6.5 1.6 good
5g
brazilskog oraha (1 komad) - 95.9mcg selena (137%DV)
- 0.9mg Omega 3 - 1.028mg Omega 6
14g lesnika (10 komada) - 2.1mg vitamin E (11%DV)
- 0.2mg Bakar (12%DV)
-0.9mg Mangan (43%DV)
- 12.2mg Omega 3 - 1.097mg Omega 6
Lentils (socivo), cooked1.00 cup198.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
molybdenum 148.50 mcg 330.0 25.9 excellent
folate – vitamin B9 358.38 mcg 89.6 7.0 excellent
fiber 15.64 g 62.6 4.9 very good
copper 0.50 mg 55.6 4.4 very good
phosphorus 356.40 mg 50.9 4.0 very good
manganese 0.98 mg 49.0 3.8 very good
iron 6.59 mg 36.6 2.9 good
protein 17.86 g 35.7 2.8 good
vitamin B1 0.33 mg 27.5 2.2 good
pantothenic acid - B5 1.26 mg 25.2 2.0 good
zinc 2.51 mg 22.8 1.8 good
potassium - Kalijum 730.62 mg 20.9 1.6 good
vitamin B6 0.35 mg 20.6 1.6 good
Almonds (bademi), sliced (isecen), raw0.25 cup23.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
biotin 14.72 mcg 49.1 6.7 very good
vitamin E 6.03 mg (ATE) 40.2 5.5 very good
manganese 0.53 mg 26.5 3.6 very good
copper 0.23 mg 25.6 3.5 very good
vitamin B2 0.23 mg 17.7 2.4 good
phosphorus 111.32 mg 15.9 2.2 good
magnesium 61.64 mg 15.4 2.1 good
molybdenum 6.78 mcg 15.1 2.1 good
fiber 2.81 g 11.2 1.5 good
Cashews (indijski orah), raw0.25 cup40.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
copper 0.88 mg 97.8 8.0 excellent
phosphorus 237.20 mg 33.9 2.8 good
manganese 0.66 mg 33.0 2.7 good
magnesium 116.80 mg 29.2 2.4 good
zinc 2.31 mg 21.0 1.7 good
Oats (ovsene pahuljice), unprocessed (nepreradjeni), dry0.25 cup39.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
manganese 1.92 mg 96.0 11.4 excellent
molybdenum 28.86 mcg 64.1 7.6 excellent
phosphorus 203.97 mg 29.1 3.5 very good
copper 0.24 mg 26.7 3.2 good
biotin 7.80 mcg 26.0 3.1 good
vitamin B1 0.30 mg 25.0 3.0 good
magnesium 69.03 mg 17.3 2.0 good
fiber 4.13 g 16.5 2.0 good
chromium 5.38 mcg 15.4 1.8 good
zinc 1.55 mg 14.1 1.7 good
protein 6.59 g 13.2 1.6 good
Rye (razene pahuljice), whole grain, dry0.33 cup55.77 grams
Nutrient Amount
DRI/DV(%)
Nutrient
Density
World's Healthiest
Foods Rating
manganese 1.44 mg 72.0 6.9 very good
fiber 8.42 g 33.7 3.2 good
phosphorus 185.16 mg 26.5 2.5 good
copper 0.20 mg 22.2 2.1 good
pantothenic acid
0.81 mg 16.2 1.5 good
magnesium 61.35 mg 15.3 1.5 good
Spinach (spanac), cooked1.00 cup180.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin K 888.48 mcg 987.2 429.2 excellent
vitamin A943.29 mcg
RAE104.8 45.6 excellent
manganese 1.68 mg 84.0 36.5 excellent
folate – vitamin B9 262.80 mcg 65.7 28.6 excellent
magnesium 156.60 mg 39.1 17.0 excellent
iron 6.43 mg 35.7 15.5 excellent
copper 0.31 mg 34.4 15.0 excellent
vitamin B2 0.42 mg 32.3 14.0 excellent
vitamin B6 0.44 mg 25.9 11.3 excellent
vitamin E 3.74 mg (ATE) 24.9 10.8 excellent
calcium 244.80 mg 24.5 10.6 excellent
potassium - Kalijum 838.80 mg 24.0 10.4 excellent
vitamin C 17.64 mg 23.5 10.2 excellent
fiber 4.32 g 17.3 7.5 very good
phosphorus 100.80 mg 14.4 6.3 very good
vitamin B1 0.17 mg 14.2 6.2 very good
zinc 1.37 mg 12.5 5.4 very good
protein 5.35 g 10.7 4.7 very good
choline – Vitamin B8 35.46 mg 8.3 3.6 very good
omega-3 fats 0.17 g 7.1 3.1 good
vitamin B3 0.88 mg 5.5 2.4 good
pantothenic acid – B5 0.26 mg 5.2 2.3 good
selenium 2.70 mcg 4.9 2.1 good
Sunflower Seeds (suncokret), dried0.25 cup35.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin E 12.31 mg (ATE) 82.1 7.2 excellent
copper 0.63 mg 70.0 6.2 very good
vitamin B1 0.52 mg 43.3 3.8 very good
manganese 0.68 mg 34.0 3.0 good
selenium 18.55 mcg 33.7 3.0 good
phosphorus 231.00 mg 33.0 2.9 good
magnesium 113.75 mg 28.4 2.5 good
vitamin B6 0.47 mg 27.6 2.4 good
folate 79.45 mcg 19.9 1.7 good
vitamin B3 2.92 mg 18.2 1.6 good
Cauliflower (karfiol), cooked1.00 cup124.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin C 54.93 mg 73.2 46.2 excellent
vitamin K 17.11 mcg 19.0 12.0 excellent
folate 54.56 mcg 13.6 8.6 excellent
pantothenic acid 0.63 mg 12.6 8.0 excellent
vitamin B6 0.21 mg 12.4 7.8 excellent
choline 48.48 mg 11.4 7.2 very good
fiber 2.68 g 10.7 6.8 very good
omega-3 fats 0.21 g 8.8 5.5 very good
manganese 0.16 mg 8.0 5.0 very good
phosphorus 39.68 mg 5.7 3.6 very good
biotin 1.61 mcg 5.4 3.4 very good
potassium 176.08 mg 5.0 3.2 good
vitamin B2 0.06 mg 4.6 2.9 good
protein 2.28 g 4.6 2.9 good
vitamin B1 0.05 mg 4.2 2.6 good
vitamin B3 0.51 mg 3.2 2.0 good
magnesium 11.16 mg 2.8 1.8 good
Broccoli, chopped, cooked1.00 cup156.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin K 220.12 mcg 244.6 80.6 excellent
vitamin C 101.24 mg 135.0 44.5 excellent
chromium 18.55 mcg 53.0 17.5 excellent
folate 168.48 mcg 42.1 13.9 excellent
fiber 5.15 g 20.6 6.8 very good
pantothenic acid 0.96 mg 19.2 6.3 very good
vitamin B6 0.31 mg 18.2 6.0 very good
vitamin E 2.26 mg (ATE) 15.1 5.0 very good
manganese 0.30 mg 15.0 4.9 very good
phosphorus 104.52 mg 14.9 4.9 very good
choline 62.56 mg 14.7 4.9 very good
vitamin B2 0.19 mg 14.6 4.8 very good
vitamin A 120.74 mcg RAE 13.4 4.4 very good
potassium 457.08 mg 13.1 4.3 very good
copper 0.10 mg 11.1 3.7 very good
vitamin B1 0.10 mg 8.3 2.7 good
magnesium 32.76 mg 8.2 2.7 good
omega-3 fats 0.19 g 7.9 2.6 good
protein 3.71 g 7.4 2.4 good
zinc 0.70 mg 6.4 2.1 good
calcium 62.40 mg 6.2 2.1 good
iron 1.05 mg 5.8 1.9 good
vitamin B3 0.86 mg 5.4 1.8 good
selenium 2.50 mcg 4.5 1.5 good
Kale (kelj), cooked1.00 cup130.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin K 1062.10 mcg 1180.1 583.6 excellent
vitamin A 885.36 mcg RAE 98.4 48.6 excellent
vitamin C 53.30 mg 71.1 35.1 excellent
manganese 0.54 mg 27.0 13.4 excellent
copper 0.20 mg 22.2 11.0 excellent
vitamin B6 0.18 mg 10.6 5.2 very good
fiber 2.60 g 10.4 5.1 very good
calcium 93.60 mg 9.4 4.6 very good
potassium 296.40 mg 8.5 4.2 very good
vitamin E 1.11 mg (ATE) 7.4 3.7 very good
vitamin B2 0.09 mg 6.9 3.4 very good
iron 1.17 mg 6.5 3.2 good
magnesium 23.40 mg 5.8 2.9 good
vitamin B1 0.07 mg 5.8 2.9 good
omega-3 fats 0.13 g 5.4 2.7 good
phosphorus 36.40 mg 5.2 2.6 good
protein 2.47 g 4.9 2.4 good
folate 16.90 mcg 4.2 2.1 good
vitamin B3 0.65 mg 4.1 2.0 good
Peanuts (kikiriki), raw (sirov)0.25 cup36.50 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
biotin 26.28 mcg 87.6 7.6 excellent
copper 0.42 mg 46.7 4.1 very good
manganese 0.71 mg 35.5 3.1 good
vitamin B3 4.40 mg 27.5 2.4 good
molybdenum 10.77 mcg 23.9 2.1 good
folate 87.60 mcg 21.9 1.9 good
vitamin E 3.04 mg (ATE) 20.3 1.8 good
phosphorus 137.24 mg 19.6 1.7 good
vitamin B1 0.23 mg 19.2 1.7 good
protein 9.42 g 18.8 1.6 good
Pumpkin Seeds (seme bundeve), dried, shelled0.25 cup32.25 grams
Nutrient Amount
DRI/DV(%)
Nutrient
Density
World's Healthiest
Foods Rating
manganese 1.47 mg 73.5 7.3 very good
phosphorus
397.64 mg
56.8 5.7 very good
copper 0.43 mg 47.8 4.8 very good
magnesium190.92
mg47.7 4.8 very good
zinc 2.52 mg 22.9 2.3 good
protein 9.75 g 19.5 1.9 good
iron 2.84 mg 15.8 1.6 good
Walnuts (orah), dried pieces0.25 cup30.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
omega-3 fats 2.72 g 113.3 10.4 excellent
copper 0.48 mg 53.3 4.9 very good
manganese 1.02 mg 51.0 4.7 very good
molybdenum 8.85 mcg 19.7 1.8 good
biotin 5.70 mcg 19.0 1.7 good
Kokos (sirov) - 1.2mg Mangan (60%DV)
- 1.9mg Gvozdje (11%DV)- 25.6mg Magnezijum (6%DV)- 90.4mg Fosfor (9%DV)- 285mg Kalijum (8%DV)- 0.3mg Bakar (17%DV)- 8.1mcg Selen (12%DV)- 0.9mg Cink (6%DV)
Pineapple (ananas), fresh1.00 cup165.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin C 78.87 mg 105.2 22.9 excellent
manganese 1.53 mg 76.5 16.7 excellent
copper 0.18 mg 20.0 4.4 very good
vitamin B1 0.13 mg 10.8 2.4 good
Banana, fresh1.00 medium118.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin B6 0.43 mg 25.3 4.3 very good
manganese 0.32 mg 16.0 2.7 good
vitamin C 10.27 mg 13.7 2.3 good
fiber 3.07 g 12.3 2.1 good
potassium 422.44 mg 12.1 2.1 good
biotin 3.07 mcg 10.2 1.8 good
copper 0.09 mg 10.0 1.7 good
Oranges, fresh1.00 medium131.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin C 69.69 mg 92.9 27.2 excellent
fiber 3.14 g 12.6 3.7 very good
folate 39.30 mcg 9.8 2.9 good
vitamin B1 0.11 mg 9.2 2.7 good
potassium 237.11 mg 6.8 2.0 good
copper 0.06 mg 6.7 1.9 good
pantothenic acid 0.33 mg 6.6 1.9 good
calcium 52.40 mg 5.2 1.5 good
Kiwifruit, fresh1.00 2 inches69.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin C 63.96 mg 85.3 36.5 excellent
vitamin K 27.81 mcg 30.9 13.2 excellent
copper 0.09 mg 10.0 4.3 very good
fiber 2.07 g 8.3 3.5 very good
vitamin E 1.01 mg (ATE) 6.7 2.9 good
potassium 215.28 mg 6.2 2.6 good
folate 17.25 mcg 4.3 1.8 good
manganese 0.07 mg 3.5 1.5 good
Apricot (kajsija), fresh1.00 whole35.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin C 3.50 mg 4.7 5.0 good
vitamin A 33.70 mcg RAE 3.7 4.0 good
copper 0.03 mg 3.3 3.6 good
fiber 0.69 g 2.8 3.0 good
potassium 90.65 mg 2.6 2.8 good
vitamin B6 0.18 mg 10.6 2.3 good
fiber 2.31 g 9.2 2.0 good
folate 29.70 mcg 7.4 1.6 good
pantothenic acid 0.35 mg 7.0 1.5 good
Grapefruit, pink, fresh0.50 medium128.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin C 44.03 mg 58.7 25.8 excellent
pantothenic acid 0.36 mg 7.2 3.2 good
copper 0.06 mg 6.7 2.9 good
vitamin A 59.33 mcg RAE 6.6 2.9 good
fiber 1.41 g 5.6 2.5 good
potassium 177.92 mg 5.1 2.2 good
biotin 1.28 mcg 4.3 1.9 good
vitamin B1 0.05 mg 4.2 1.8 good
Olives (maslinke), black, canned (konzervirane)1.00 cup134.40 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
copper 0.34 mg 37.8 4.4 very good
iron 4.44 mg 24.7 2.9 good
fiber 4.30 g 17.2 2.0 good
vitamin E 2.22 mg (ATE) 14.8 1.7 good
Grapes (grozdje), fresh1.00 cup151.00 grams
NutrientAmoun
t
DRI/DV(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K22.05 mcg
24.5 4.2 very good
copper 0.19 mg 21.1 3.6 very good
vitamin B2 0.11 mg 8.5 1.5 good
Raspberries (maline), fresh1.00 cup123.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin C 32.23 mg 43.0 12.1 excellent
manganese 0.82 mg 41.0 11.5 excellent
fiber 7.99 g 32.0 9.0 excellent
copper 0.11 mg 12.2 3.4 very good
vitamin K 9.59 mcg 10.7 3.0 good
pantothenic acid 0.40 mg 8.0 2.3 good
biotin 2.34 mcg 7.8 2.2 good
vitamin E 1.07 mg (ATE) 7.1 2.0 good
magnesium 27.06 mg 6.8 1.9 good
folate 25.83 mcg 6.5 1.8 good
omega-3 fats 0.15 g 6.2 1.8 good
potassium 185.73 mg 5.3 1.5 good
Strawberries (jagode), fresh1.00 cup144.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin C 84.67 mg 112.9 44.1 excellent
manganese 0.56 mg 28.0 10.9 excellent
fiber 2.88 g 11.5 4.5 very good
iodine 12.96 mcg 8.6 3.4 very good
folate 34.56 mcg 8.6 3.4 very good
copper 0.07 mg 7.8 3.0 good
potassium 220.32 mg 6.3 2.5 good
biotin 1.58 mcg 5.3 2.1 good
phosphorus 34.56 mg 4.9 1.9 good
magnesium 18.72 mg 4.7 1.8 good
vitamin B6 0.07 mg 4.1 1.6 good
omega-3 fats 0.09 g 3.8 1.5 good
Bell Peppers (paprika babura), sliced, red, raw1.00 cup92.00 grams
Nutrient Amount
DRI/DV(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin C 117.48 mg 156.6 98.9 excellent
vitamin A144.03 mcg
RAE16.0 10.1 excellent
vitamin B6 0.27 mg 15.9 10.0 excellent
folate 42.32 mcg 10.6 6.7 very good
molybdenum 4.60 mcg 10.2 6.5 very good
vitamin E1.45 mg
(ATE)9.7 6.1 very good
fiber 1.85 g 7.4 4.7 very good
vitamin B2 0.08 mg 6.2 3.9 very good
pantothenic acid
0.29 mg 5.8 3.7 very good
vitamin B3 0.90 mg 5.6 3.6 very good
potassium 194.12 mg 5.5 3.5 very good
vitamin K 4.51 mcg 5.0 3.2 good
manganese 0.10 mg 5.0 3.2 good
vitamin B1 0.05 mg 4.2 2.6 good
phosphorus 23.92 mg 3.4 2.2 good
magnesium 11.04 mg 2.8 1.7 good
Carrots, sliced, raw1.00 cup122.00 grams
Nutrient Amount
DRI/DV(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin A1019.07 mcg
RAE113.2 40.7 excellent
biotin 6.10 mcg 20.3 7.3 very good
vitamin K 16.10 mcg 17.9 6.4 very good
fiber 3.42 g 13.7 4.9 very good
molybdenum 6.10 mcg 13.6 4.9 very good
potassium 390.40 mg 11.2 4.0 very good
vitamin B6 0.17 mg 10.0 3.6 very good
vitamin C 7.20 mg 9.6 3.5 very good
manganese 0.17 mg 8.5 3.1 good
vitamin B3 1.20 mg 7.5 2.7 good
vitamin B1 0.08 mg 6.7 2.4 good
pantothenic acid
0.33 mg 6.6 2.4 good
phosphorus 42.70 mg 6.1 2.2 good
folate 23.18 mcg 5.8 2.1 good
copper 0.05 mg 5.6 2.0 good
vitamin E 0.81 mg (ATE) 5.4 1.9 good
vitamin B2 0.07 mg 5.4 1.9 good
Brussels Sprouts (prokelj), cooked1.00 cup156.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin K 218.87 mcg 243.2 77.9 excellent
vitamin C 96.72 mg 129.0 41.3 excellent
folate 93.60 mcg 23.4 7.5 very good
manganese 0.35 mg 17.5 5.6 very good
vitamin B6 0.28 mg 16.5 5.3 very good
fiber 4.06 g 16.2 5.2 very good
choline 63.34 mg 14.9 4.8 very good
copper 0.13 mg 14.4 4.6 very good
vitamin B1 0.17 mg 14.2 4.5 very good
potassium 494.52 mg 14.1 4.5 very good
phosphorus 87.36 mg 12.5 4.0 very good
omega-3 fats 0.27 g 11.2 3.6 very good
iron 1.87 mg 10.4 3.3 good
vitamin B2 0.12 mg 9.2 3.0 good
protein 3.98 g 8.0 2.6 good
pantothenic acid 0.39 mg 7.8 2.5 good
magnesium 31.20 mg 7.8 2.5 good
vitamin A 60.45 mcg RAE 6.7 2.2 good
vitamin B3 0.95 mg 5.9 1.9 good
calcium 56.16 mg 5.6 1.8 good
zinc 0.51 mg 4.6 1.5 good
Cucumber (krastavci), sliced, raw1.00 cup104.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin K 17.06 mcg 19.0 21.9 excellent
molybdenum 5.20 mcg 11.6 13.3 excellent
pantothenic acid 0.27 mg 5.4 6.2 very good
copper 0.04 mg 4.4 5.1 good
potassium 152.88 mg 4.4 5.0 good
manganese 0.08 mg 4.0 4.6 good
vitamin C 2.91 mg 3.9 4.5 good
phosphorus 24.96 mg 3.6 4.1 good
magnesium 13.52 mg 3.4 3.9 good
biotin 0.94 mcg 3.1 3.6 good
vitamin B1 0.03 mg 2.5 2.9 good
Onions (luk), chopped, cooked (kuvan)1.00 cup210.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
biotin 7.98 mcg 26.6 5.2 very good
manganese 0.32 mg 16.0 3.1 good
vitamin B6 0.27 mg 15.9 3.1 good
copper 0.14 mg 15.6 3.0 good
vitamin C 10.92 mg 14.6 2.8 good
fiber 2.94 g 11.8 2.3 good
phosphorus 73.50 mg 10.5 2.0 good
potassium 348.60 mg 10.0 1.9 good
folate 31.50 mcg 7.9 1.5 good
vitamin B1 0.09 mg 7.5 1.5 good
Kidney Beans (pasulj), cooked1.00 cup177.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
molybdenum 132.75 mcg 295.0 23.6 excellent
folate 230.10 mcg 57.5 4.6 very good
fiber 11.33 g 45.3 3.6 very good
copper 0.38 mg 42.2 3.4 very good
manganese 0.76 mg 38.0 3.0 good
phosphorus 244.26 mg 34.9 2.8 good
protein 15.35 g 30.7 2.5 good
vitamin B1 0.28 mg 23.3 1.9 good
iron 3.93 mg 21.8 1.7 good
potassium 716.85 mg 20.5 1.6 good
magnesium 74.34 mg 18.6 1.5 good
Dried Peas (suvi grasak), split (rascepljen), cooked1.00 cup196.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
molybdenum 147.00 mcg 326.7 25.4 excellent
fiber 16.27 g 65.1 5.1 very good
manganese 0.78 mg 39.0 3.0 good
copper 0.35 mg 38.9 3.0 good
protein 16.35 g 32.7 2.5 good
folate 127.40 mcg 31.9 2.5 good
vitamin B1 0.37 mg 30.8 2.4 good
phosphorus 194.04 mg 27.7 2.2 good
pantothenic acid 1.17 mg 23.4 1.8 good
potassium 709.52 mg 20.3 1.6 good
Green Beans (boranija), cooked1.00 cup125.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin K 20.00 mcg 22.2 9.1 excellent
manganese 0.36 mg 18.0 7.4 very good
vitamin C 12.13 mg 16.2 6.7 very good
fiber 4.00 g 16.0 6.6 very good
folate 41.25 mcg 10.3 4.2 very good
vitamin B2 0.12 mg 9.2 3.8 very good
copper 0.07 mg 7.8 3.2 good
vitamin B1 0.09 mg 7.5 3.1 good
chromium 2.04 mcg 5.8 2.4 good
magnesium 22.50 mg 5.6 2.3 good
calcium 55.00 mg 5.5 2.3 good
potassium 182.50 mg 5.2 2.1 good
phosphorus 36.25 mg 5.2 2.1 good
choline 21.13 mg 5.0 2.0 good
vitamin A 43.75 mcg RAE 4.9 2.0 good
vitamin B3 0.77 mg 4.8 2.0 good
protein 2.36 g 4.7 1.9 good
omega-3 fats 0.11 g 4.6 1.9 good
iron 0.81 mg 4.5 1.9 good
vitamin B6 0.07 mg 4.1 1.7 good
vitamin E 0.56 mg (ATE) 3.7 1.5 good
Sea Vegetables (ALGE), dulse, dried1.00 TBS5.00 grams
Nutrient Amount
DRI/DV(%)
Nutrient
Density
World's Healthiest
Foods Rating
iodine 750.00 mcg 500.0 829.5 excellent
vitamin C 12.16 mg 16.2 26.9 excellent
manganese 0.31 mg 15.5 25.7 excellent
vitamin B2 0.14 mg 10.8 17.9 excellent
vitamin A81.05 mcg
RAE9.0 14.9 very good
copper 0.08 mg 8.9 14.7 very good
protein 1.81 g 3.6 6.0 good
pantothenic acid
0.16 mg 3.2 5.3 good
potassium 110.96 mg 3.2 5.3 good
iron 0.56 mg 3.1 5.2 good
zinc 0.33 mg 3.0 5.0 good
vitamin B6 0.05 mg 2.9 4.9 good
vitamin B3 0.46 mg 2.9 4.8 good
phosphorus 18.05 mg 2.6 4.3 good
vitamin B1 0.03 mg 2.5 4.1 good
Flax Seeds (laneno seme), ground, raw2.00 TBS14.00 grams
Nutrient Amount
DRI/DV(%)
Nutrient
Density
World's Healthiest
Foods Rating
omega-3 fats
3.19 g 132.9 32.0 excellent
vitamin B1 0.23 mg 19.2 4.6 very good
copper 0.17 mg 18.9 4.5 very good
manganese 0.35 mg 17.5 4.2 very good
fiber 3.82 g 15.3 3.7 very good
magnesium54.88
mg13.7 3.3 good
phosphorus89.88
mg12.8 3.1 good
selenium 3.56 mcg 6.5 1.6 good
Sesame Seeds (susam), dried0.25 cup36.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
copper 1.47 mg 163.3 14.3 excellent
manganese 0.89 mg 44.5 3.9 very good
calcium 351.00 mg 35.1 3.1 good
phosphorus 226.44 mg 32.3 2.8 good
magnesium 126.36 mg 31.6 2.8 good
iron 5.24 mg 29.1 2.5 good
zinc 2.79 mg 25.4 2.2 good
molybdenum 10.62 mcg 23.6 2.1 good
vitamin B1 0.28 mg 23.3 2.0 good
selenium 12.38 mcg 22.5 2.0 good
fiber 4.25 g 17.0 1.5 good
Turnip Greens (ZELjE REPE, LIST), cooked1.00 cup144.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin K 529.34 mcg 588.2 367.6 excellent
vitamin A 549.00 mcg RAE 61.0 38.1 excellent
vitamin C 39.46 mg 52.6 32.9 excellent
folate 169.92 mcg 42.5 26.5 excellent
copper 0.36 mg 40.0 25.0 excellent
manganese 0.49 mg 24.5 15.3 excellent
fiber 5.04 g 20.2 12.6 excellent
calcium 197.28 mg 19.7 12.3 excellent
vitamin E 2.71 mg (ATE) 18.1 11.3 excellent
vitamin B6 0.26 mg 15.3 9.6 excellent
potassium 292.32 mg 8.4 5.2 very good
magnesium 31.68 mg 7.9 4.9 very good
pantothenic acid 0.39 mg 7.8 4.9 very good
vitamin B2 0.10 mg 7.7 4.8 very good
iron 1.15 mg 6.4 4.0 very good
phosphorus 41.76 mg 6.0 3.7 very good
vitamin B1 0.06 mg 5.0 3.1 good
omega-3 fats 0.09 g 3.8 2.3 good
vitamin B3 0.59 mg 3.7 2.3 good
protein 1.64 g 3.3 2.0 good
Black Beans (crni pasulj), cooked1.00 cup172.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
molybdenum 129.00 mcg 286.7 22.7 excellent
folate 256.28 mcg 64.1 5.1 very good
fiber 14.96 g 59.8 4.7 very good
copper 0.36 mg 40.0 3.2 good
manganese 0.76 mg 38.0 3.0 good
vitamin B1 0.42 mg 35.0 2.8 good
phosphorus 240.80 mg 34.4 2.7 good
protein 15.24 g 30.5 2.4 good
magnesium 120.40 mg 30.1 2.4 good
iron 3.61 mg 20.1 1.6 good
Lima Beans (lima pasulj), cooked1.00 cup188.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
molybdenum 141.00 mcg 313.3 26.1 excellent
fiber 13.16 g 52.6 4.4 very good
copper 0.44 mg 48.9 4.1 very good
manganese 0.97 mg 48.5 4.0 very good
folate 156.04 mcg 39.0 3.2 good
phosphorus 208.68 mg 29.8 2.5 good
protein 14.66 g 29.3 2.4 good
potassium 955.04 mg 27.3 2.3 good
vitamin B1 0.30 mg 25.0 2.1 good
iron 4.49 mg 24.9 2.1 good
magnesium 80.84 mg 20.2 1.7 good
vitamin B6 0.30 mg 17.6 1.5 good
Tempeh, cooked4.00 oz113.40 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
manganese 1.46 mg 73.0 5.9 very good
copper 0.61 mg 67.8 5.5 very good
fiber 12.00 g 48.0 3.9 very good
protein 20.63 g 41.3 3.3 good
phosphorus 286.90 mg 41.0 3.3 good
vitamin B2 0.40 mg 30.8 2.5 good
magnesium 87.32 mg 21.8 1.8 good
Tempeh je fermentisani proizvod od soje, poreklom iz Indonezije. Priprema se od kuvanih i oljuštenih sojinih zrna i agenasa za fermentaciju. Ova namirnica postaje sve popularnija na Zapadu, pogotovo među vegetarijancima.
Tempeh je posebno interesantan vegetarijancima i veganima zbog bogatog ukusa, koji donekle podseća na pečurke.
Obično se isecka na listiće i prži dok ne postane hrskavo braon boje. Može se jesti samostalno, ili dodavati u supe, salate i sendviče. Tempeh je kompletna proteinska namirnica koja sadrži sve aminokiseline. Fermentacijom tempeha nastaju supstance koje deluju kao prirodni antibiotici, dok izoflavoni i većina saponina, koji su veoma korisni sastojci soje, ostaju potpuno očuvani.Tempeh spada u delikatesne namirnice od soje.
Tofu, firm4.00 oz113.40 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
calcium 774.51 mg 77.5 8.5 excellent
manganese 1.34 mg 67.0 7.3 very good
copper 0.43 mg 47.8 5.2 very good
selenium 19.73 mcg 35.9 3.9 very good
protein 17.89 g 35.8 3.9 very good
phosphorus 215.46 mg 30.8 3.4 very good
omega-3 fats 0.66 g 27.5 3.0 good
iron 3.02 mg 16.8 1.8 good
magnesium 65.77 mg 16.4 1.8 good
zinc 1.78 mg 16.2 1.8 good
vitamin B1 0.18 mg 15.0 1.6 good
Tofu je namirnica izuzetnog kvaliteta, a pikantnog ukusa, pogodan za dane posta, najkvalitetniji izvor biljnih belančevina. Američka uprava za hranu i lekove (FDA) iznela kao zvaničnu tvrdnju da konzumiranje 25 grama sojinih belančevina dnevno može da smanji rizik od srčanih oboljenja.
Kad tek počnete sa vegetarijanstvom, ili makrobiotikom, prelazak na ishranu bez mesa ostavlja, može se reći, "proteinsku prazninu". Kad pređemo na zdraviju varijantu, na neki način moramo dati organizmu vremena da se prilagodi drugačijem i normalnijem odnosu ugljenih hidrata, belančevina i masti u obrocima nego što smo navikli.
Sjajna namirnica da se ovo prevaziđe je soja.
Soja je najbogatiji biljni izvor belančevina. O hranljivoj vrednosti soje rečito govori činjenica da je Američka uprava za hranu i lekove (FDA) iznela kao zvaničnu tvrdnju da konzumiranje 25 grama sojinih belančevina dnevno može da smanji rizik od srčanih oboljenja. Važnu ulogu soje u ishrani koja pomaže zdravlju srca priznalo je i Američko udruženje za srce (AHA)Tofu, ili sir od soje, predstavlja visokokvalitetan izvor belančevina za one koji ne konhzumiraju namirnice životinjskog porekla. Soja u sebi sadrži 40% belančevina koje se lakše apsorbuju i vare nego belančevine životinjskog porekla. Tofu je blago bazna (jang) hrana i izvrstan izvor hranljivih sastojaka.
Tofu možete naći u različitim oblicima: kao sirovi tofu, dimljeni tofu, tofu meze, tofu tamari, tofu sa maslinama.
Barley (jecam), hulled (oljuscen), dry0.33 cup61.33 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
molybdenum 26.99 mcg 60.0 5.0 very good
manganese 1.19 mg 59.5 4.9 very good
fiber 10.61 g 42.4 3.5 very good
selenium 23.12 mcg 42.0 3.5 very good
copper 0.31 mg 34.4 2.9 good
vitamin B1 0.40 mg 33.3 2.8 good
chromium 8.16 mcg 23.3 1.9 good
phosphorus 161.92 mg 23.1 1.9 good
magnesium 81.57 mg 20.4 1.7 good
vitamin B3 2.82 mg 17.6 1.5 good
Basil (bosiljak), chopped, fresh0.50 cup21.20 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin K 87.94 mcg 97.7 360.4 excellent
manganese 0.24 mg 12.0 44.3 excellent
copper 0.08 mg 8.9 32.8 very good
vitamin A 55.91 mcg RAE 6.2 22.9 very good
vitamin C 3.82 mg 5.1 18.8 very good
calcium 37.52 mg 3.8 13.8 good
iron 0.67 mg 3.7 13.7 good
folate 14.42 mcg 3.6 13.3 good
magnesium 13.57 mg 3.4 12.5 good
omega-3 fats 0.07 g 2.9 10.8 good
Cloves (karanfilic), ground2.00 tsp4.20 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
manganese 2.53 mg 126.5 197.8 excellent
vitamin K 5.96 mcg 6.6 10.4 very good
fiber 1.42 g 5.7 8.9 very good
iron 0.50 mg 2.8 4.3 good
magnesium 10.88 mg 2.7 4.3 good
calcium 26.54 mg 2.7 4.2 good
Oregano, leaf, dried2.00 tsp2.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin K 12.43 mcg 13.8 46.9 excellent
manganese 0.10 mg 5.0 17.0 very good
iron 0.74 mg 4.1 14.0 good
fiber 0.85 g 3.4 11.5 good
calcium 31.94 mg 3.2 10.8 good
Parsley (Persun), chopped, fresh0.50 cup30.40 grams
Nutrient Amount
DRI/DV(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K 498.56 mcg 554.0 911.4 excellent
vitamin C 40.43 mg 53.9 88.7 excellent
vitamin A128.04 mcg
RAE14.2 23.4 excellent
folate 46.21 mcg 11.6 19.0 excellent
iron 1.88 mg 10.4 17.2 excellent
copper 0.05 mg 5.6 9.1 very good
potassium 168.42 mg 4.8 7.9 good
calcium 41.95 mg 4.2 6.9 good
fiber 1.00 g 4.0 6.6 good
magnesium 15.20 mg 3.8 6.3 good
zinc 0.33 mg 3.0 4.9 good
phosphorus
17.63 mg 2.5 4.1 good
vitamin B3 0.40 mg 2.5 4.1 good
vitamin B1 0.03 mg 2.5 4.1 good
manganese 0.05 mg 2.5 4.1 good
Thyme (majcina dusica), fresh2.00 TBS4.80 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin C 7.68 mg 10.2 38.0 excellent
iron 0.84 mg 4.7 17.3 good
manganese 0.08 mg 4.0 14.8 good
copper 0.03 mg 3.3 12.4 good
fiber 0.67 g 2.7 9.9 good
Turmeric (kurkuma), ground2.00 tsp4.40 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
manganese 0.34 mg 17.0 19.6 excellent
iron 1.82 mg 10.1 11.7 excellent
vitamin B6 0.08 mg 4.7 5.4 good
fiber 0.93 g 3.7 4.3 good
copper 0.03 mg 3.3 3.9 good
potassium 111.10 mg 3.2 3.7 good
Kurkuma je biljka iz porodice djumbira. Lekovita svojstva kurkume koriste se u medicini vise od 4000 godina za lecenje sirokog spektra bolesti. I narodna medicina i savremena nauka puni su hvale za kurkumu.
Kurkuma je snazan antioksidans, protivupalno, antigljivicno i antibakterijsko sredstvo, koja leci tegobe gastrointestinalnog trakta, bolesti jetre, reumu , artritis, bol u zglobovima, kozna oboljenja – psorijazu, ekceme, osip. Eliminise toksine iz organizma, poboljsava krvnu sliku, smanjuje nivo holesterola i secera u krvi.
Kurkuma povoljno utice na rad stitne zlezde, regulise metabolizam, umiruje upalne procese, potstice mrsavljenje. Kurkuma se moze nabaviti u svakoj bolje snabdevenoj prodavnici hrane, kao samostalan zacin ili u sastavu zacina karija.
Mushrooms, Shiitake, cooked0.50 cup72.50 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
copper 0.65 mg 72.2 32.0 excellent
pantothenic acid 2.61 mg 52.2 23.1 excellent
selenium 17.98 mcg 32.7 14.5 excellent
vitamin B2 0.12 mg 9.2 4.1 very good
zinc 0.96 mg 8.7 3.9 very good
manganese 0.15 mg 7.5 3.3 good
vitamin B6 0.12 mg 7.1 3.1 good
vitamin B3 1.09 mg 6.8 3.0 good
choline 26.68 mg 6.3 2.8 good
fiber 1.52 g 6.1 2.7 good
vitamin D 20.30 IU 5.1 2.2 good
folate 15.22 mcg 3.8 1.7 good
Mushrooms, Crimini, raw1.00 cup72.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
copper 0.36 mg 40.0 45.5 excellent
selenium 18.72 mcg 34.0 38.7 excellent
vitamin B2 0.35 mg 26.9 30.6 excellent
pantothenic acid 1.08 mg 21.6 24.5 excellent
vitamin B3 2.74 mg 17.1 19.5 excellent
phosphorus 86.40 mg 12.3 14.0 excellent
potassium 322.56 mg 9.2 10.5 very good
zinc 0.79 mg 7.2 8.2 very good
vitamin B1 0.07 mg 5.8 6.6 very good
manganese 0.10 mg 5.0 5.7 very good
vitamin B6 0.08 mg 4.7 5.3 good
folate 18.00 mcg 4.5 5.1 good
choline 15.91 mg 3.7 4.3 good
protein 1.80 g 3.6 4.1 good
vitamin B12 0.07 mcg 2.9 3.3 good
Cinnamon (cimet), ground2.00 tsp5.20 grams
Nutrient Amount
DRI/DV(%)
Nutrient
Density
World's Healthiest
Foods Rating
manganese
0.91 mg 45.5 63.8 excellent
fiber 2.76 g 11.0 15.5 excellent
calcium52.10
mg5.2 7.3 very good
Cumin (kim), seeds2.00 tsp4.20 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
iron 2.79 mg 15.5 17.7 excellent
manganese 0.14 mg 7.0 8.0 very good
copper 0.04 mg 4.4 5.1 good
calcium 39.10 mg 3.9 4.5 good
magnesium 15.37 mg 3.8 4.4 good
phosphorus 20.96 mg 3.0 3.4 good
vitamin B1 0.03 mg 2.5 2.9 good
Winter Squash (bundeva), cubed, cooked1.00 cup205.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin A 535.36 mcg RAE 59.5 14.1 excellent
vitamin C 19.68 mg 26.2 6.2 very good
fiber 5.74 g 23.0 5.4 very good
vitamin B6 0.33 mg 19.4 4.6 very good
manganese 0.38 mg 19.0 4.5 very good
copper 0.17 mg 18.9 4.5 very good
potassium 494.05 mg 14.1 3.3 good
vitamin B2 0.14 mg 10.8 2.6 good
folate 41.00 mcg 10.2 2.4 good
vitamin K 9.02 mcg 10.0 2.4 good
pantothenic acid 0.48 mg 9.6 2.3 good
omega-3 fats 0.19 g 7.9 1.9 good
magnesium 26.65 mg 6.7 1.6 good
vitamin B3 1.01 mg 6.3 1.5 good
Watermelon (lubenica), diced (kockice), fresh1.00 cup152.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
vitamin C 12.31 mg 16.4 6.5 very good
pantothenic acid 0.34 mg 6.8 2.7 good
copper 0.06 mg 6.7 2.6 good
biotin 1.52 mcg 5.1 2.0 good
potassium 170.24 mg 4.9 1.9 good
vitamin A 43.24 mcg RAE 4.8 1.9 good
vitamin B1 0.05 mg 4.2 1.6 good
vitamin B6 0.07 mg 4.1 1.6 good
magnesium 15.20 mg 3.8 1.5 good
Summer Squash (tikvice), sliced, cooked1.00 cup180.00 grams
Nutrient AmountDRI/DV
(%)NutrientDensity
World's HealthiestFoods Rating
copper 0.19 mg 21.1 10.6 excellent
manganese 0.38 mg 19.0 9.5 excellent
vitamin C 9.90 mg 13.2 6.6 very good
magnesium 43.20 mg 10.8 5.4 very good
fiber 2.52 g 10.1 5.0 very good
phosphorus 70.20 mg 10.0 5.0 very good
potassium 345.60 mg 9.9 4.9 very good
folate 36.00 mcg 9.0 4.5 very good
vitamin B6 0.12 mg 7.1 3.5 very good
vitamin K 6.30 mcg 7.0 3.5 very good
vitamin B1 0.08 mg 6.7 3.3 good
zinc 0.70 mg 6.4 3.2 good
omega-3 fats 0.15 g 6.2 3.1 good
vitamin B3 0.92 mg 5.8 2.9 good
vitamin B2 0.07 mg 5.4 2.7 good
pantothenic acid 0.25 mg 5.0 2.5 good
calcium 48.60 mg 4.9 2.4 good
iron 0.65 mg 3.6 1.8 good
choline 14.22 mg 3.3 1.7 good
protein 1.64 g 3.3 1.6 good