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200 Vegetables Highest in Omega 6s

Ranked by a Common Serving Size
17000mg Omega 6s = 100% AI
  1. Hash Browns
    6808mg (40% AI) in 1 cup
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  2. Sauteed Green Bell Peppers
    5900mg (35% AI) in 1 cup chopped
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  3. Red Bell Peppers (Cooked)
    5241mg (31% AI) in 1 cup chopped
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  4. Stirfried Soybean Sprouts
    3537mg (21% AI) in 100 grams
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  5. Onion Rings
    3091mg (18% AI) in 1 cup
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  6. Soybean Sprouts
    2337mg (14% AI) in 1 cup
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  7. Cooked Soybean Sprouts
    2084mg (12% AI) in 1 cup
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  8. Sun-dried Hot Chile Peppers
    1131mg (7% AI) in 1 cup
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  9. Yellow Onions
    1058mg (6% AI) in 1/4 cup
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  10. Stewed Tomatoes
    847mg (5% AI) in 1 cup
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  11. Dried Ancho Peppers
    725mg (4% AI) in 1 pepper
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  12. Yellow Sweet Corn
    684mg (4% AI) in 1 cup
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  13. Canned Asparagus
    651mg (4% AI) in 1 cup
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  14. Succotash
    616mg (4% AI) in 1 cup
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  15. Cooked Yellow Sweet Corn
    522mg (3% AI) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
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  16. Cooked Sweet White Corn
    522mg (3% AI) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
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  17. Canned Straw Mushrooms
    471mg (3% AI) in 1 cup
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  18. Portobellos (Exposed To Sunlight Or Uv)
    420mg (2% AI) in 1 cup sliced
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  19. Sweet White Corn
    396mg (2% AI) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
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  20. Tahitian Taro
    349mg (2% AI) in 1 cup slices
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  21. Pea Sprouts
    318mg (2% AI) in 1 cup
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  22. Banana Peppers
    298mg (2% AI) in 1 cup
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  23. Cooked White Button Mushrooms
    279mg (2% AI) in 1 cup pieces
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  24. Cooked Tahitian Taro
    269mg (2% AI) in 1 cup slices
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  25. Palm Hearts (Canned)
    267mg (2% AI) in 1 cup
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  26. Cooked Artichokes (Globe Or French)
    264mg (2% AI) in 1 cup
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  27. Cooked Dandelion Greens
    235mg (1% AI) in 1 cup, chopped
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  28. Canned Lima Beans
    233mg (1% AI) in 1 cup
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  29. Celeriac
    231mg (1% AI) in 1 cup
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  30. Cooked Podded Peas
    227mg (1% AI) in 1 cup
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  31. Serrano Peppers
    227mg (1% AI) in 1 cup, chopped
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  32. Peas
    220mg (1% AI) in 1 cup
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  33. Canned Tomato Puree
    205mg (1% AI) in 1 cup
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  34. Green Chili Peppers
    202mg (1% AI) in 1 cup
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  35. Boiled Sweet Potatoes
    200mg (1% AI) in 1 cup, mashed
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  36. Cooked Hubbard Squash
    199mg (1% AI) in 1 cup, cubes
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  37. Bamboo Shoots (Canned)
    198mg (1% AI) in 1 cup (1/8 Inch slices)
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  38. Kidney Bean Sprouts
    197mg (1% AI) in 1 cup
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  39. French Fries
    195mg (1% AI) in 10 strip
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  40. Mashed Sweet Potatoes
    181mg (1% AI) in 1 cup
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  41. Cooked Lima Beans
    177mg (1% AI) in 1 cup
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  42. Cooked Garden Cress
    176mg (1% AI) in 1 cup
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  43. Canned Mushrooms
    173mg (1% AI) in 1 cup
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  44. White Button Mushrooms (Stir-fried)
    173mg (1% AI) in 1 cup sliced
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  45. Bamboo Shoots
    172mg (1% AI) in 1 cup (1/2 Inch slices)
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  46. Cooked Lentil Sprouts
    166mg (1% AI) in 100 grams
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  47. Kimchi
    156mg (1% AI) in 1 cup
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  48. Radish Sprouts
    156mg (1% AI) in 1 cup
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  49. Fennel
    147mg (1% AI) in 1 cup, sliced
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  50. Cooked Onions
    147mg (1% AI) in 1 cup
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  51. Yellow Tomatoes
    145mg (1% AI) in 1 cup, chopped
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  52. Dandelion Greens
    144mg (1% AI) in 1 cup, chopped
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  53. Morel Mushrooms
    143mg (1% AI) in 1 cup
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  54. Lentil Sprouts
    139mg (1% AI) in 1 cup
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  55. Asparagus (Cooked)
    137mg (1% AI) in 1 cup
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  56. Tomatillos
    137mg (1% AI) in 1 medium
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  57. Cooked Snow Peas
    136mg (1% AI) in 1 cup
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  58. Cooked Carrots
    136mg (1% AI) in 1 cup slices
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  59. Cooked Collards
    133mg (1% AI) in 1 cup, chopped
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  60. Cooked Green Peas
    131mg (1% AI) in 1 cup
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  61. Cooked Green Peas (Salted)
    131mg (1% AI) in 1 cup
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  62. Cooked Green Bell Peppers
    130mg (1% AI) in 1 cup, chopped or strips
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  63. Cooked Red Bell Peppers
    130mg (1% AI) in 1 cup, strips
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  64. Brussels Sprouts (Cooked)
    123mg (1% AI) in 1 cup
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  65. Tomatoes
    119mg (1% AI) in 1 cup cherry tomatoes
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  66. Cooked Winter Squash
    113mg (1% AI) in 1 cup, cubes
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  67. Cooked Celery
    113mg (1% AI) in 1 cup, diced
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  68. White Button Mushrooms
    112mg (1% AI) in 1 cup, pieces or slices
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  69. Raw White Button Mushrooms (Exposed To Sunlight Or UV)
    112mg (1% AI) in 1 cup pieces or slices
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  70. Oyster Mushrooms
    106mg (1% AI) in 1 cup sliced
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  71. Cooked Zucchini
    104mg (1% AI) in 1 cup, sliced
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  72. Cooked Scotch Kale
    104mg (1% AI) in 1 cup, chopped
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  73. Cooked Escarole
    104mg (1% AI) in 1 cup
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  74. Cooked Kale
    103mg (1% AI) in 1 cup, chopped
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  75. Cooked Sweet Potatoes
    103mg (1% AI) in 1 medium (2 Inch dia, 5 Inch long, raw)
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  76. Red Chili Peppers
    103mg (1% AI) in 1 pepper
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  77. Cooked Tomatoes
    101mg (1% AI) in 1 cup
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  78. Portabella Mushrooms
    101mg (1% AI) in 1 cup diced
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  79. Canned Tomato Paste
    100mg (1% AI) in 1/4 cup
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  80. Bamboo Shoots (Cooked)
    100mg (1% AI) in 1 cup (1/2 Inch slices)
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  81. Cooked Beets
    99mg (1% AI) in 1 cup
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  82. Bitter Melon (Cooked)
    97mg (1% AI) in 1 cup (1/2 Inch pieces)
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  83. Green Tomatoes
    96mg (1% AI) in 1 medium
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  84. Cooked Beet Greens
    94mg (1% AI) in 1 cup (1 Inch pieces)
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  85. Citronella (Lemon Grass)
    92mg (1% AI) in 1 cup
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  86. Hubbard Squash
    92mg (1% AI) in 1 cup, cubes
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  87. Spaghetti Squash
    91mg (1% AI) in 1 cup, cubes
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  88. Arrowroot
    89mg (1% AI) in 1 cup, sliced
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  89. Cooked Crookneck Summer Squash
    88mg (1% AI) in 1 cup, sliced
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  90. Cooked Summer Squash
    88mg (1% AI) in 1 cup, sliced
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  91. Dried Spirulina Seaweed
    88mg (1% AI) in 1 tablespoon
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  92. Carrots
    83mg in 1 large (7-1/4 Inch to 8-/1/2 Inch long)
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  93. Jute Potherb (Molokhiya) (Cooked)
    82mg in 1 cup
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  94. Green Bell Peppers
    80mg in 1 cup, chopped
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  95. Chinese Broccoli
    80mg in 100 grams
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  96. Broccoli (Cooked)
    80mg in 1 cup chopped
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  97. Scotch Kale
    79mg in 1 cup, chopped
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  98. Alfalfa Sprouts
    77mg in 1 cup
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  99. Cooked Eggplant
    77mg in 1 cup (1 Inch cubes)
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  100. Garden Cress
    76mg in 1 cup
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  101. Beets (Raw)
    75mg in 1 cup
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  102. Baked Potatoes (With Skin)
    74mg in 1 potato medium
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  103. Cooked Spaghetti Squash
    73mg in 1 cup
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  104. Cooked Okra
    72mg in 1 cup slices
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  105. Cooked Green Snap Beans
    70mg in 1 cup
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  106. Cooked Yellow Snap Beans
    70mg in 1 cup
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  107. Parsley
    69mg in 1 cup chopped
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  108. Cooked Yam
    68mg in 1 cup, cubes
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  109. Cooked Chinese Broccoli
    67mg in 1 cup
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  110. Cassava
    66mg in 1 cup
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  111. Cooked Burdock Root
    65mg in 1 cup (1 Inch pieces)
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  112. Cooked Scallop Squash
    65mg in 1 cup, mashed
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  113. Cooked Rutabagas (Neeps, Swedes)
    65mg in 1 cup, cubes
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  114. Spirulina
    64mg in 100 grams
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  115. Maitake Mushrooms
    63mg in 1 cup diced
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  116. Cooked Cauliflower
    62mg in 1 cup
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  117. Hungarian Peppers
    62mg in 1 pepper
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  118. Pickled Beets
    61mg in 1 cup slices
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  119. Taro
    60mg in 1 cup, sliced
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  120. Leeks
    60mg in 1 cup
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  121. Artichokes (Globe Or French)
    59mg in 1 artichoke, medium
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  122. Cooked Okra (Previously Frozen)
    58mg in 1/2 cup slices
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  123. Cooked Oriental Radishes
    57mg in 1 cup, sliced
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  124. Cooked Leeks
    56mg in 1 leek
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  125. Baked Red Potatoes
    55mg in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
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  126. Parsnips
    55mg in 1 cup slices
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  127. Asparagus
    54mg in 1 cup
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  128. Sweet Red Bell Peppers
    54mg in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
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  129. Pak-choi (Bok Choy) (Cooked)
    53mg in 1 cup, shredded
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  130. Sour Pickled Cucumber
    53mg in 1 cup
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  131. Eggplant
    52mg in 1 cup, cubes
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  132. Celery
    51mg in 1 stalk, large (11 Inch-12 Inch long)
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  133. Baked Potato (No Skin)
    50mg in 1 potato (2-1/3 Inch x 4-3/4 Inch)
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  134. Crookneck Summer Squash
    50mg in 1 cup sliced
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  135. Rutabagas (Neeps, Swedes)
    49mg in 1 cup, cubes
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  136. Low Sodium Sour Pickles
    49mg in 1 cup, chopped or diced
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  137. Cooked Green Beans (Previously Frozen)
    49mg in 1 cup
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  138. Baby Carrots
    48mg in 1 NLEA serving
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  139. Sauerkraut
    48mg in 1 cup
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  140. Snow Peas
    47mg in 1 cup, whole
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  141. Hot Green Chili Peppers
    47mg in 1 pepper
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  142. Baked Acorn Squash
    45mg in 1 cup, cubes
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  143. Chicory Roots
    45mg in 1 root
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  144. Mustard Spinach
    45mg in 1 cup, chopped
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  145. Cooked Shiitake Mushrooms
    45mg in 1 cup pieces
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  146. Green Snap Beans (Raw)
    44mg in 1 cup 1/2 Inch pieces
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  147. Cooked Swiss Chard
    44mg in 1 cup, chopped
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  148. Mung Bean Sprouts
    44mg in 1 cup
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  149. Boiled Potatoes
    44mg in 1 potato (2-1/2 Inch dia, sphere)
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  150. Cooked Hawaiin Mountain Yam
    44mg in 1 cup, cubes
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  151. Cooked Taro
    42mg in 1 cup, sliced
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  152. Baked Russet Potatoes
    41mg in 100 grams
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  153. Cooked Turnip Greens
    40mg in 1 cup, chopped
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  154. Scallop Squash
    40mg in 1 cup slices
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  155. Brussels Sprouts (Raw)
    40mg in 1 cup
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  156. Nopales
    38mg in 1 cup, sliced
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  157. Endive
    38mg in 1 cup
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  158. Summer Squash
    37mg in 1 cup, sliced
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  159. Zucchini
    37mg in 1 cup, chopped
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  160. Radicchio
    37mg in 1 cup, shredded
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  161. Cooked Kohlrabi
    36mg in 1 cup slices
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  162. Cremini Mushrooms
    35mg in 1 cup whole
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  163. Raw Crimini Mushrooms (Exposed To Sunlight Or UV)
    35mg in 1 cup whole
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  164. Cooked Chrysanthemum
    34mg in 1 cup (1 Inch pieces)
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  165. Cooked Mustard Greens
    34mg in 1 cup, chopped
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  166. Chicory Greens
    32mg in 1 cup, chopped
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  167. Cooked Parsnips
    32mg in 1/2 cup slices
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  168. Cooked Acorn Squash
    32mg in 1 cup, mashed
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  169. Cooked Spinach
    31mg in 1 cup
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  170. Red Cabbage
    30mg in 1 cup, chopped
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  171. Collards
    30mg in 1 cup, chopped
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  172. Bok Choy
    29mg in 1 cup, shredded
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  173. Cucumber
    29mg in 1 cup
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  174. Cooked Butternut Squash
    29mg in 1 cup, cubes
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  175. Cooked Red Cabbage
    29mg in 1 cup
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  176. Cooked Nopales
    28mg in 1 cup
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  177. Kohlrabi
    27mg in 1 cup
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  178. Baked Potatoes
    27mg in 100 grams
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  179. Cooked Green Cauliflower
    27mg in 1/5 head
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  180. Cooked Savoy Cabbage
    26mg in 1 cup, shredded
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  181. Okra
    26mg in 1 cup
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  182. Arugula
    26mg in 1 cup
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  183. Winter Squash
    24mg in 1 cup, cubes
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  184. Yellow Snap Beans
    23mg in 1 cup 1/2 Inch pieces
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  185. Swiss Chard
    23mg in 1 cup
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  186. Acorn Squash
    22mg in 1 cup, cubes
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  187. Butternut Squash
    22mg in 1 cup, cubes
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  188. Romaine Lettuce
    22mg in 1 cup shredded
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  189. Kale
    22mg in 1 cup 1 Inch pieces, loosely packed
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  190. Sun-dried Tomatoes
    22mg in 1 piece
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  191. Onions
    21mg in 1 cup, chopped
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  192. Cauliflower
    20mg in 1 cup chopped (1/2 Inch pieces)
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  193. Cooked New Zealand Spinach
    20mg in 1 cup, chopped
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  194. Turnip Greens
    20mg in 1 cup, chopped
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  195. Radishes
    20mg in 1 cup slices
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  196. Witloof Chicory
    20mg in 1 head
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  197. Canned Mung Bean Sprouts
    19mg in 1 cup
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  198. Butterhead Lettuce
    19mg in 1 cup, shredded or chopped
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  199. Oriental Radishes
    19mg in 1 cup slices
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  200. Green Cauliflower
    19mg in 1 cup
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