Nutrient Reference
Food Sources for 80+ Nutrients
Find the richest food sources for every nutrient. Ranked by amount per 100g from IFCT, USDA, CoFID, Ciqual, and AFCD.
Proximates9
Minerals12
Calcium
Unit: mg
♂ 1000mg/day♀ 1000mg/day
Chromium
Unit: µg
♂ 33µg/day♀ 25µg/day
Copper
Unit: mg
♂ 1.35mg/day♀ 1.08mg/day
Iodine
Unit: µg
♂ 150µg/day♀ 150µg/day
Iron
Unit: mg
♂ 17mg/day♀ 21mg/day
Magnesium
Unit: mg
♂ 340mg/day♀ 310mg/day
Manganese
Unit: mg
♂ 3mg/day♀ 3mg/day
Phosphorus
Unit: mg
♂ 700mg/day♀ 700mg/day
Potassium
Unit: mg
♂ 3510mg/day♀ 3510mg/day
Selenium
Unit: µg
♂ 40µg/day♀ 40µg/day
Sodium
Unit: mg
♂ 2000mg/day♀ 2000mg/day
Zinc
Unit: mg
♂ 12mg/day♀ 10mg/day
Vitamins15
Beta-Carotene
Unit: µg
Biotin
Unit: µg
♂ 30µg/day♀ 30µg/day
Choline
Unit: mg
♂ 550mg/day♀ 425mg/day
Folate (B9)
Unit: µg
♂ 300µg/day♀ 220µg/day
Niacin (B3)
Unit: mg
♂ 16mg/day♀ 14mg/day
Pantothenic Acid (B5)
Unit: mg
♂ 5mg/day♀ 5mg/day
Riboflavin (B2)
Unit: mg
♂ 1.7mg/day♀ 1.5mg/day
Thiamine (B1)
Unit: mg
♂ 1.4mg/day♀ 1.1mg/day
Vitamin A (RAE)
Unit: µg
♂ 1000µg/day♀ 840µg/day
Vitamin B12
Unit: µg
♂ 2.2µg/day♀ 2.2µg/day
Vitamin B6
Unit: mg
♂ 1.7mg/day♀ 1.5mg/day
Vitamin C
Unit: mg
♂ 80mg/day♀ 65mg/day
Vitamin D
Unit: µg
♂ 15µg/day♀ 15µg/day
Vitamin E
Unit: mg
♂ 10mg/day♀ 7.5mg/day
Vitamin K
Unit: µg
♂ 55µg/day♀ 55µg/day
Lipids10
Amino Acids19
Alanine
Unit: g
Arginine
Unit: g
Aspartic Acid
Unit: g
Cystine
Unit: g
Glutamic Acid
Unit: g
Glycine
Unit: g
Histidine
Unit: g
Hydroxyproline
Unit: g
Isoleucine
Unit: g
Leucine
Unit: g
Lysine
Unit: g
Methionine
Unit: g
Phenylalanine
Unit: g
Proline
Unit: g
Serine
Unit: g
Threonine
Unit: g
Tryptophan
Unit: g
Tyrosine
Unit: g
Valine
Unit: g
Sugars7
Other5
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