| Food | Portion | mg/100 g | mg/Portion |
|---|
Cereals, grains, and ceral products |
| Bagel, plain | 1 medium; 55 g | 12.37 | 6.804 |
| Barley, cooked | 1 cup; 156.25 g | 3.46 | 5.404 |
| Bread, white | 1 slice; 25 g | 4.9 | 1.225 |
| Bread, whole wheat | 1 slice; 25 g | 20.9 | 5.225 |
| Cake, fruit | 1 slice; 15 g | 11.8 | 1.77 |
| Cake, sponge | 1 slice; 66 g | 7.4 | 4.884 |
| Cheerios | 1 cup; 22.6 g | 20.66 | 4.67 |
| Corn tortilla | 1 medium; 21.3 g | 11.51 | 2.45 |
| Cornflakes | 1 cup; 22.7 g | 2 | 0.454 |
| Cornmeal, yellow | 1 cup dry; 138 g | 6.25 | 8.624 |
| Cornstarch | 1 Tbsp; 8 g | 14.51 | 1.61 |
| Crackers, soybean | 1 ounce; 28.35 g | 204 | 58.685 |
| Egg noodle (chow mein) | 1 cup; 45 g | 1 | 0.45 |
| English muffin, white | 1 each; 58 g | 10.22 | 5.93 |
| Graham crackers (Keebler) | 2 crackers; 14 g | 12.41 | 1.74 |
| Fig Newtons | 1 each; 14.7 g | 14.05 | 2.07 |
| Garbanzo beans, canned | 1 cup; 164 g | 11.18 | 18.34 |
| Grits, white corn | 1 cup cooked; 242 g | 41 | 99.22 |
| Grits, white corn | 1 cup dry; 156 g | 41 | 63.96 |
| Lentils, cooked | 1 cup; 198 g | 8.48 | 16.795 |
| Macaroni, boiled | 1 cup boil tender; 140 g | 1 | 1.4 |
| Macaroni, cooked soft | 1 cup; 140 g | 5.44 | 7.62 |
| Oatmeal porridge | 1 cup; 234 g | 1 | 2.34 |
| Popcorn, Orville Redenbacker, popped | Single-serving bag; 4 cups = 50.39 g | 33.29 | 16.777 |
| Rice, brown, cooked | 1 cup; 195 g | 6.54 | 12.76 |
| Rice, boiled | 1 cup; 175 g | 0 | 0 |
| Spaghetti, boiled | 1 cup boil tender; 140 g | 1.5 | 2.1 |
| Spaghetti, cooked soft | 1 cup; 140 g | 6.24 | 8.73 |
| Spaghetti in tomato sauce | 1 cup; 250 g | 4 | 10 |
| Split peas, cooked | 1 cup; 196 g | 4.83 | 9.48 |
| Wheat germ | 1 Tbsp; 7.2 g | 299 | 19.37 |
| Wild rice, cooked | 1 cup; 164 g | 1.65 | 2.71 |
| Whole wheat flour | 1 cup; 120 g | 25.03 | 30.031 |
| Milk and milk products |
| Butter | 1 Tbsp; 14 g | 0 | 0 |
| Cheddar cheese | 1 ounce; 28.35 g | 0 | 0 |
| Margarine | 1 Tbsp; 14.1 g | 0 | 0 |
| Milk | 1 cup; 244 g | 0.15 | 0.366 |
| Milk, whole | 1 cup; 244 g | 0.54 | 1.31 |
| Yogurt, natural, nonfat plain | 1 cup; 227 g | 1 | 2.266 |
| Meats, eggs, and meat alternates |
| Bacon, streaky, fried | 1 strip; 6.3 g | 3.3 | 0.21 |
| Beef, canned, corned | 3 oz; 85 g | 0 | 0 |
| Beef, topside roast | 4 oz; 113.4 g | 0 | 0 |
| Chicken roast | 4 oz; 113.4 g | 0 | 0 |
| Egg, boiled | 1 medium; 50 g | 0 | 0 |
| Fish |
| haddock | 4 oz; 113.4 g | 0.2 | 0.23 |
| plaice | 4 oz; 113.4 g | 0.3 | 0.34 |
| sardines | 4 oz; 113.4 g | 4.8 | 5.42 |
| Ham | 4 oz; 113.4 g | 1.6 | 1.81 |
| Hamburger, grilled | 4 oz; 113.4 g | 0 | 0 |
| Lamb; roast | 4 oz; 113.4 g | trace | trace |
| Liver | 4 oz; 113.4 g | 7.1 | 8.02 |
| Pork, roast | 4 oz; 113.4 g | 1.7 | 1.92 |
| Tofu, raw firm | 125 g | 5.08 | 6.35 |
| Vegetables |
| Asparagus | 1 cup; 180 g | 5.2 | 9.36 |
| Green beans, boiled | 1 cup; 135 g | 15 | 20.25 |
| Beans in tomato sauce | 1 cup | 19 | |
| Beetroot, boiled | 1 cup; 170 g | 675 | 1147.5 |
| Beetroot, pickled | 1 cup; 227 g | 500 | 1135 |
| Broccoli, boiled | 1 cup; 155 g | trace | trace |
| Brussels sprouts, boiled | 1 cup; 156 g | 0 | 0 |
| Cabbage, boiled | 1 cup common; 70 g | 0 | 0 |
| Carrots, canned | 1 cup; 146 g | 4 | 5.84 |
| Cauliflower, boiled | 1 cup; 124 g | 1 | 1.24 |
| Celery | 1 cup diced; 120 g | 20 | 24 |
| Chard, Swiss | 1 cup raw; 36 g | 645 | 232.2 |
| Chard, Swiss | 1 cup boiled; 175 g | 645 | 1128.75 |
| Chive | 1 cup raw; 48 g | 1.1 | 0.53 |
| Collards | 1 cup raw/boil; 128 g | 74 | 94.72 |
| Corn, yellow | 1 cup; 165 g | 5.2 | 8.58 |
| Cucumber, raw | 1 med whole; 301 g | 1 | 3.01 |
| Dandelion greens | 1 cup raw; 55 g | 24.6 | 13.53 |
| Dandelion greens | 1 cup boiled; 105 g | 24.6 | 25.83 |
| Eggplant | 1 cup boiled; 96 g | 18 | 17.28 |
| Escarole | 1 cup raw; 28 g | 31 | 8.68 |
| Kale | 1 cup raw/boil; 130 g | 13 | 16.9 |
| Leek | 1 cup raw/boil; 124 g | 89 | 110.36 |
| Lettuce | 1 cup; 55 g | 3 | 1.65 |
| Lima beans | 1 cup canned; 248 g | 4.3 | 10.66 |
| Mushrooms | 1 cup raw/chopped; 70 g | 2 | 1.4 |
| Okra | 1 cup boiled; 160 g | 146 | 233.6 |
| Onion, boiled | 1 cup; 210 g | 3 | 6.3 |
| Parsley, raw | 1 cup; 64 g | 100 | 64 |
| Parsnips | 1 cup sliced/boil; 156 g | 10 | 15.6 |
| Peas, canned | 1 cup; 170 g | 1 | 1.7 |
| Pepper, green | 1 item; 74 g | 16 | 11.84 |
| Pokeweed | 1 item; 136 g | 476 | |
| Potatoes, white boiled | 1 item; 136 g | 0 | 0 |
| Potato, sweet | 1 cup boil/mashed; 238 g | 56 | 183.68 |
| Radishes | 1 each; 4.5 g | 0.3 | 0.014 |
| Rutabagas | 1 cup boil; 170 g | 19 | 32.3 |
| Spinach, boiled | 1 cup; 56 g | 750 | 420 |
| Spinach, frozen | 1 cup frozen/boil; 250 g | 600 | 1230 |
| Squash, summer | 1 cup sliced; 180 g | 22 | 39.6 |
| Tomato, raw | 1 cup diced; 240 g | 2 | 4.8 |
| Turnips, boiled | 1 cup; 156 g | 1 | 1.56 |
| Waterchestnut canned, whole slices | 1/2 cup; 70 g | 1.22 | 0.86 |
| Watercress early, fine curled | 1 cup raw; 34 g | 10 | 3.4 |
| Fruits |
| Apple, raw | 1 medium; 138 g | 3 | 4.14 |
| Apricot, w/o pit | 1 each; 35.3 g | 2.8 | 0.99 |
| Avocado | 1 California; 173 g | 0 | 0 |
| Avocado | 1 Florida; 173 g | 0 | 0 |
| Banana, raw | 1 medium peeled; 114 g | trace | trace |
| Berries |
| black | 1 cup; 144 g | 18 | 25.92 |
| blue | 1 cup; 145 g | 15 | 21.75 |
| dew | 1 cup; 144 g | 14 | 20.16 |
| green goose | 1 cup; 150 g | 88 | 132 |
| raspberries, black | 1 cup; 123 g | 53 | 65.19 |
| raspberries, red | 1 cup; 123 g | 15 | 18.45 |
| Coconut fresh (flesh only) | 45 g; 1.5 oz | 2.14 | 0.96 |
| Cranberries, dried | 1/2 cup; 25 g | 3.07 | 0.77 |
| Cranberries, canned Ocean Spray | 1/2 cup; 138 g | 0.71 | 0.98 |
| Cherries: Bing | 1 cup; 150 g | 0 | 0 |
| Cherries: sour | 1 cup; 155 g | 1.1 | 1.705 |
| Currants |
| black | 1 cup; 112 g | 4.3 | 4.82 |
| red | 1 cup; 122 g | 19 | 21.28 |
| Fruit salad, canned | 1 cup; 249 g | 12 | 29.88 |
| Grapes, red, fresh | 1 cup; 92 g | 0.52 | 0.475 |
| Grapes: concord | 1 cup; 160 g | 25 | 40 |
| Grapes: Thompson seedless | 1 cup; 160 g | 0 | 0 |
| Kiwi, fresh | 1 medium; 76 g | 2.6 | 1.97 |
| Lemon, peel | 1 Tbsp; 6 g | 83 | 4.98 |
| Lime, peel | 1 Tbsp; 6 g | 100 | 6 |
| Melons |
| cantaloupe | 1 cup; 160 g | 0 | 0 |
| casaba | 1 cup; 170 g | 0 | 0 |
| honeydew | 1 cup; 170 g | 0 | 0 |
| Mangoes | 1 medium; 207 g | 0 | 0 |
| Mango, fresh | 1 medium; 207 g | 1.06 | 2.19 |
| Nectarines | 1 medium; 136 g | 0 | 0 |
| Orange, raw | 1 medium; 131 g | 4 | 5.24 |
| Orange, navel | 1 medium; 140 g | 2.18 | 3.06 |
| Papaya, Hawaiian, fresh | 1 medium; 304 g | 1.99 | 6.065 |
| Peaches |
| Alberta | 1 medium; 87 g | 5 | 4.35 |
| canned | 1 cup; 250 g | 1.2 | 3 |
| Hiley | 1 medium; 87 g | 0 | 0 |
| Stokes | 1 medium; 87 g | 1.2 | 1.044 |
| Pears, Bartlett, canned | 1 cup; 248 g | 1.7 | 4.22 |
| Pineapple, canned | 1 cup; 252 g | 1 | 2.52 |
| Pineapple, Dole’s (chunks, canned) | 1/2 cup; 125 g | 3.07 | 4.86 |
| Plums |
| Damson | 1 medium; 66 g | 10 | 6.6 |
| Golden Gage | 1 medium; 66 g | 1.1 | 0.73 |
| Green Gage | 1 medium; 66 g | 0 | 0 |
| Preserves |
| red plum, jam | 1 Tbsp; 20 g | 0.5 | 0.1 |
| strawberry, jam | 1 Tbsp; 20 g | 9.4 | 1.88 |
| Rhubarb |
| canned | 1 cup; 240 g | 600 | 1440 |
| stewed, no sugar | 1 cup; 242 g | 860 | 2081.2 |
| Strawberries, fresh | 1 cup; 149 g | 0.7 | 1.04 |
| Strawberries, canned | 1 cup; 254 g | 15 | 38.1 |
| Strawberries, raw | 1 cup whole; 149 g | 10 | 14.9 |
| Watermelon | 1 cup; 160 g | 0 | 0 |
| Nuts |
| Peanuts, roasted | 1 cup; 146 g | 187 | 273 |
| Pecans | 1 cup; 110 g | 202 | 222.2 |
| Sunflower seeds, hulled, dry roasted, unsalted | 1 oz; 28 g | 18.9 | 5.29 |
| Confectionery |
| Chocolate, plain | 1 oz; 28.35 g | 117 | 33.17 |
| Jelly with allowed fruit | 1 Tbsp; 20 g | 0 | 0 |
| Marmalade | 1 Tbsp; 20 g | 10.8 | 2.16 |
| Preserves |
| red plum jam | 1 Tbsp; 20 g | 0.5 | 0.1 |
| strawberry jam | 1 Tbsp; 20 g | 9.4 | 1.88 |
| Sweets, boiled (plain candies) | Hard candy 1 oz | 0 | — |
| Beverages |
| Barley water, bottled | 1 cup; 237 g | 0 | 0 |
| Beer |
| bottled | 12 fl oz | 0 | 0 |
| draft | 12 fl oz | 1 | 3.56 |
| lager, draft, Tuborg, Pisner | 12 fl oz | 4 | 14.24 |
| stout, Guinness draft | 12 fl oz | 2 | 7.12 |
| Beer, Budweiser | 12 fl oz; 355 g | 1.05 | 3.73 |
| Cider | 1 cup; 248 g | 0 | 0 |
| Coca-Cola | 12 fl oz; 370 g | trace | trace |
| Coke | 12 fl oz; 370 g | 0.12 | 0.444 |
| Coke, diet | 12 fl oz; 354 g | 0.1 | 0.35 |
| Coffee (0.5 g Nescafe/100 mL) | 1 tsp powder; 1.8 g | 3.2 | 11.52 |
| Coffee, black, brewed (brewed 4 min) | 1 cup; 236 g | 0.61 | 1.44 |
| Coffee infusion |
| 2 g per 100 mL infused 5 min | | 1 | |
| 4.4 g (1 tsp) per 100 mL infused 13 min | | 7.3 | |
| Cocoa, Carnation Dry | 1 pkt; 1 oz | 7.69 | 2.184 |
| Ginger Ale (Schweppes) | 12 fl oz; 366 g | 0.05 | 0.196 |
| Lemon squash drink (lemonade) | 12 fl oz; 349 g | 1 | 3.49 |
| Lucozade, bottled (soda) | 12 fl oz; 350 g | 0 | 0 |
| Orange soda (Minute Maid) | 12 fl oz; 372 g | 0.24 | 0.91 |
| Orange squash drink (orangeade) | 12 fl oz; 372 g | 2.5 | 9.3 |
| Ovaltine drink, 2 g in 100 mL | 1 tsp powder; 2.67 g | 10 | 13.35 |
| Pepsi Cola | 12 fl oz; 370 g | trace | trace |
| Ribena concentrate (black currant drink) | 12 fl oz; 360 g | 2 | 7.2 |
| Root beer (Borgs and A&W) | 12 fl oz; 370 g | 0.19 | 0.696 |
| Sherry dry | 1 cup; 240 g | trace | trace |
| Tea Indian |
| 2-min infusion | 1 cup; 237 g | 55 | 130.35 |
| 4-min infusion | 1 cup; 237 g | 72 | 170.64 |
| 6-min infusion | 1 cup; 237 g | 78 | 184.86 |
| Tea rosehip | 1 cup; 237 g | 4 | 9.48 |
| Tea Lipton, steeped 5 min | 1 cup; 237 g | 3.74 | 8.86 |
| Teas (steeped for 5 min w/o stirring, the tea bag then removed) |
| Celestial Seasoning teas |
| Sleepytime | 250 mL | 0.99 | — |
| Peppermint | 250 mL | 1.71 | — |
| Wild Forest Blackberry | 250 mL | 0.9 | — |
| Mandarin Orange Spice | 250 mL | 0.9 | — |
| Cinnamon Apple Spice | 250 mL | 1.17 | — |
| R.C. Bigelow |
| Cranberry Apple | 250 mL | 0.9 | — |
| Red Raspberry | 250 mL | 0.72 | — |
| I Love Lemon | 250 mL | 0.81 | — |
| Orange and Spice | 250 mL | 0.81 | — |
| Mint Medley | 250 mL | 1.71 | — |
| Sweet Dreams | 250 mL | 1.53 | — |
| Thomas J. Lipton |
| Gentle Orange | 250 mL | 1.08 | — |
| Lemon Soother | 250 mL | 0.63 | — |
| Chamomile Flowers | 250 mL | 1.26 | — |
| Lyons Tetley Black Tea |
| Tetley Tea (5-min steep) | 250 mL | 20.79 | — |
| Tetley Tea (1-min steep) | 250 mL | 10.8 | — |
| Tetley Tea (1-min steep with stirring) | 250 mL | 19.26 | — |
| Thomas J. Lipton |
| Red Rose Classic Tea (5-min steep) | 250 mL | 11.97 | — |
| Red Rose Classic Tea (1-min steep) | 250 mL | 10.8 | — |
| Red Rose Classic Tea (1-min steep with stirring) | 250 mL | 15.75 | — |
| Green Tea R. Twining & Co. |
| China Oolong Tea | 250 mL | 6.84 | — |
| Coffee |
| Maxwell House (extra fine) coffee | 250 mL | 1.44 | — |
| Tomato juice | 1 cup; 244 g | 5 | 12.2 |
| Wine |
| port | 1 cup | trace | trace |
| rose | 1 cup | 1.5 | 3.54 |
| white | 1 cup | 0 | 0 |
| Fruit juices |
| Aloe vera juice | 1 cup; 250 g | 0.83 | 2.07 |
| Apple juice from concentrate | 1 cup; 248 g | 0.51 | 1.26 |
| Apple juice | 1 cup; 248 g | trace | trace |
| Cranberry juice | 1 cup; 253 g | 6.6 | 16.7 |
| Cranberry juice from concentrate | 1 cup; 252 g | 0.31 | 0.78 |
| Grapefruit juice | 1 cup; 247 g | 0 | 0 |
| Orange juice | 1 cup; 249 g | 0.5 | 1.245 |
| Pineapple juice | 1 cup; 250 g | 0 | 0 |
| Miscellaneous |
| Basil, fresh | 1 Tbsp; 2.5 g | 115.6 | 2.89 |
| Cinnamon, ground | 1 tsp; 2 g | 362.74 | 7.255 |
| Cocoa, dry powder | 1 cup; 86 g | 623 | 535.78 |
| Coffee, powder (Nescafe) | 1 tsp; 1.8 g | 33 | 11.52 |
| Corn syrup, Karo | 1 Tbsp; 21 g | 0.32 | 0.07 |
| Chicken noodle soup | 1 cup; 241 g | 1 | 2.41 |
| Gelatin, unflavored Knox | 1 pkt; 7 g | 11.73 | 0.82 |
| Ginger, raw | 1 Tbsp sliced; 6 g | 115.03 | 6.902 |
| Honey (clover) | 1 Tbsp; 21 g | 1.51 | 0.32 |
| Lemon juice | 1 cup; 244 g | 1 | 2.44 |
| Lime juice | 1 cup; 246 g | 0 | 0 |
| Malt, powder | 1 Tbsp; 12.25 g | 19.97 | 2.447 |
| Maple syrup, pure | 1 Tbsp; 20 g | 0.7 | 0.14 |
| Mayonnaise, Heinz | 1 Tbsp; 14 g | 11.98 | 1.677 |
| Mustard, Dijon style | 1 Tbsp; 15 g | 6.57 | 0.985 |
| Nutmeg, dry | 1 tsp; 2 g | 63.76 | 1.275 |
| Oregano, dried | 1 tsp; 1.5 g | 8.58 | 0.13 |
| Ovaltine powder, canned | 1 tsp; 2.67 g | 10 | 13.35 |
| Oxtail soup | 1 cup; 376 g | 1 | 3.76 |
| Pepper | 1 tsp; 2.1 g | 419 | 8.8 |
| Tomato soup | 1 cup; 244 g | 3 | 7.32 |
| Vanilla extract, imitation | 1 tsp; 5 g | 0.42 | 0.021 |
| Vegetable soup | 1 cup; 241 g | 5 | 12.05 |
| Vinegar, apple cider Ralph’s brand | 1 tsp; 5 g | 1.31 | 0.066 |