Nutrients to Rank
Choose food groups
Serving size
Select data source
Checkbox | Number |
|
|
|
---|---|---|---|---|
+ | 1 |
636mg
(222% RDI)
|
Standard Release (Common)
|
|
+ | 2 |
541mg
(189% RDI)
|
Standard Release (Common)
|
|
+ | 3 |
461mg
(161% RDI)
|
Standard Release (Common)
|
|
+ | 4 |
389mg
(136% RDI)
|
Standard Release (Common)
|
|
+ | 5 |
328mg
(114% RDI)
|
Standard Release (Common)
|
|
+ | 6 |
319mg
(111% RDI)
|
Standard Release (Common)
|
|
+ | 7 |
319mg
(111% RDI)
|
Standard Release (Common)
|
|
+ | 8 |
257mg
(90% RDI)
|
Standard Release (Common)
|
|
+ | 9 |
249mg
(87% RDI)
|
Standard Release (Common)
|
|
+ | 10 |
234mg
(81% RDI)
|
Standard Release (Common)
|
|
+ | 11 |
227mg
(79% RDI)
|
Standard Release (Common)
|
|
+ | 12 |
217mg
(76% RDI)
|
Standard Release (Common)
|
|
+ | 13 |
213mg
(74% RDI)
|
Standard Release (Common)
|
|
+ | 14 |
206mg
(72% RDI)
|
Standard Release (Common)
|
|
+ | 15 |
203mg
(71% RDI)
|
Standard Release (Common)
|
|
+ | 16 |
200mg
(70% RDI)
|
Standard Release (Common)
|
|
+ | 17 |
199mg
(69% RDI)
|
Standard Release (Common)
|
|
+ | 18 |
195mg
(68% RDI)
|
Standard Release (Common)
|
|
+ | 19 |
192mg
(67% RDI)
|
Standard Release (Common)
|
|
+ | 20 |
191mg
(66% RDI)
|
Standard Release (Common)
|
|
+ | 21 |
190mg
(66% RDI)
|
Standard Release (Common)
|
|
+ | 22 |
186mg
(65% RDI)
|
Standard Release (Common)
|
|
+ | 23 |
186mg
(65% RDI)
|
Standard Release (Common)
|
|
+ | 24 |
182mg
(64% RDI)
|
Standard Release (Common)
|
|
+ | 25 |
182mg
(63% RDI)
|
Standard Release (Common)
|
|
+ | 26 |
181mg
(63% RDI)
|
Standard Release (Common)
|
|
+ | 27 |
181mg
(63% RDI)
|
Standard Release (Common)
|
|
+ | 28 |
179mg
(62% RDI)
|
Standard Release (Common)
|
|
+ | 29 |
178mg
(62% RDI)
|
Standard Release (Common)
|
|
+ | 30 |
178mg
(62% RDI)
|
Standard Release (Common)
|
|
+ | 31 |
175mg
(61% RDI)
|
Standard Release (Common)
|
|
+ | 32 |
175mg
(61% RDI)
|
Standard Release (Common)
|
|
+ | 33 |
174mg
(61% RDI)
|
Standard Release (Common)
|
|
+ | 34 |
Couscous, cooked
1 cup, cooked
|
168mg
(59% RDI)
|
Standard Release (Common)
|
+ | 35 |
166mg
(58% RDI)
|
Standard Release (Common)
|
|
+ | 36 |
165mg
(58% RDI)
|
Standard Release (Common)
|
|
+ | 37 |
165mg
(57% RDI)
|
Standard Release (Common)
|
|
+ | 38 |
165mg
(57% RDI)
|
Standard Release (Common)
|
|
+ | 39 |
162mg
(56% RDI)
|
Standard Release (Common)
|
|
+ | 40 |
161mg
(56% RDI)
|
Standard Release (Common)
|
|
+ | 41 |
161mg
(56% RDI)
|
Standard Release (Common)
|
|
+ | 42 |
157mg
(55% RDI)
|
Standard Release (Common)
|
|
+ | 43 |
157mg
(55% RDI)
|
Standard Release (Common)
|
|
+ | 44 |
156mg
(54% RDI)
|
Standard Release (Common)
|
|
+ | 45 |
156mg
(54% RDI)
|
Standard Release (Common)
|
|
+ | 46 |
154mg
(54% RDI)
|
Standard Release (Common)
|
|
+ | 47 |
154mg
(54% RDI)
|
Standard Release (Common)
|
|
+ | 48 |
Cooked Whole Wheat Pasta
(Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program))
1 cup spaghetti not packed
|
146mg
(51% RDI)
|
Standard Release (Common)
|
+ | 49 |
145mg
(51% RDI)
|
Standard Release (Common)
|
|
+ | 50 |
144mg
(50% RDI)
|
Standard Release (Common)
|
|
+ | 51 |
144mg
(50% RDI)
|
Standard Release (Common)
|
|
+ | 52 |
143mg
(50% RDI)
|
Standard Release (Common)
|
|
+ | 53 |
141mg
(49% RDI)
|
Standard Release (Common)
|
|
+ | 54 |
Cooked Pasta (Unenriched)
(Pasta, cooked, unenriched, without added salt)
1 cup spaghetti not packed
|
140mg
(49% RDI)
|
Standard Release (Common)
|
+ | 55 |
138mg
(48% RDI)
|
Standard Release (Common)
|
|
+ | 56 |
137mg
(48% RDI)
|
Standard Release (Common)
|
|
+ | 57 |
131mg
(46% RDI)
|
Standard Release (Common)
|
|
+ | 58 |
130mg
(45% RDI)
|
Standard Release (Common)
|
|
+ | 59 |
129mg
(45% RDI)
|
Standard Release (Common)
|
|
+ | 60 |
128mg
(45% RDI)
|
Standard Release (Common)
|
|
+ | 61 |
126mg
(44% RDI)
|
Standard Release (Common)
|
|
+ | 62 |
126mg
(44% RDI)
|
Standard Release (Common)
|
|
+ | 63 |
125mg
(44% RDI)
|
Standard Release (Common)
|
|
+ | 64 |
125mg
(44% RDI)
|
Standard Release (Common)
|
|
+ | 65 |
122mg
(42% RDI)
|
Standard Release (Common)
|
|
+ | 66 |
117mg
(41% RDI)
|
Standard Release (Common)
|
|
+ | 67 |
Quinoa, cooked
1 cup
|
117mg
(41% RDI)
|
Standard Release (Common)
|
+ | 68 |
116mg
(40% RDI)
|
Standard Release (Common)
|
|
+ | 69 |
112mg
(39% RDI)
|
Standard Release (Common)
|
|
+ | 70 |
110mg
(38% RDI)
|
Standard Release (Common)
|
|
+ | 71 |
Soft Tofu
(Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari))
1 piece (2-1/2 inch x 2-3/4 inch x 1 inch)
|
109mg
(38% RDI)
|
Standard Release (Common)
|
+ | 72 |
109mg
(38% RDI)
|
Standard Release (Common)
|
|
+ | 73 |
109mg
(38% RDI)
|
Standard Release (Common)
|
|
+ | 74 |
107mg
(37% RDI)
|
Standard Release (Common)
|
|
+ | 75 |
106mg
(37% RDI)
|
Standard Release (Common)
|
|
+ | 76 |
106mg
(37% RDI)
|
Standard Release (Common)
|
|
+ | 77 |
103mg
(36% RDI)
|
Standard Release (Common)
|
|
+ | 78 |
102mg
(36% RDI)
|
Standard Release (Common)
|
|
+ | 79 |
97mg
(34% RDI)
|
Standard Release (Common)
|
|
+ | 80 |
97mg
(34% RDI)
|
Standard Release (Common)
|
|
+ | 81 |
97mg
(34% RDI)
|
Standard Release (Common)
|
|
+ | 82 |
96mg
(33% RDI)
|
Standard Release (Common)
|
|
+ | 83 |
94mg
(33% RDI)
|
Standard Release (Common)
|
|
+ | 84 |
94mg
(33% RDI)
|
Standard Release (Common)
|
|
+ | 85 |
94mg
(33% RDI)
|
Standard Release (Common)
|
|
+ | 86 |
93mg
(32% RDI)
|
Standard Release (Common)
|
|
+ | 87 |
93mg
(32% RDI)
|
Standard Release (Common)
|
|
+ | 88 |
92mg
(32% RDI)
|
Standard Release (Common)
|
|
+ | 89 |
91mg
(32% RDI)
|
Standard Release (Common)
|
|
+ | 90 |
90mg
(31% RDI)
|
Standard Release (Common)
|
|
+ | 91 |
88mg
(31% RDI)
|
Standard Release (Common)
|
|
+ | 92 |
88mg
(31% RDI)
|
Standard Release (Common)
|
|
+ | 93 |
87mg
(30% RDI)
|
Standard Release (Common)
|
|
+ | 94 |
87mg
(30% RDI)
|
Standard Release (Common)
|
|
+ | 95 |
87mg
(30% RDI)
|
Standard Release (Common)
|
|
+ | 96 |
86mg
(30% RDI)
|
Standard Release (Common)
|
|
+ | 97 |
85mg
(30% RDI)
|
Standard Release (Common)
|
|
+ | 98 |
83mg
(29% RDI)
|
Standard Release (Common)
|
|
+ | 99 |
82mg
(29% RDI)
|
Standard Release (Common)
|
|
+ | 100 |
80mg
(28% RDI)
|
Standard Release (Common)
|
|
+ | 101 |
80mg
(28% RDI)
|
Standard Release (Common)
|
|
+ | 102 |
79mg
(28% RDI)
|
Standard Release (Common)
|
|
+ | 103 |
79mg
(27% RDI)
|
Standard Release (Common)
|
|
+ | 104 |
79mg
(27% RDI)
|
Standard Release (Common)
|
|
+ | 105 |
78mg
(27% RDI)
|
Standard Release (Common)
|
|
+ | 106 |
77mg
(27% RDI)
|
Standard Release (Common)
|
|
+ | 107 |
77mg
(27% RDI)
|
Standard Release (Common)
|
|
+ | 108 |
75mg
(26% RDI)
|
Standard Release (Common)
|
|
+ | 109 |
73mg
(26% RDI)
|
Standard Release (Common)
|
|
+ | 110 |
73mg
(26% RDI)
|
Standard Release (Common)
|
|
+ | 111 |
72mg
(25% RDI)
|
Standard Release (Common)
|
|
+ | 112 |
72mg
(25% RDI)
|
Standard Release (Common)
|
|
+ | 113 |
72mg
(25% RDI)
|
Standard Release (Common)
|
|
+ | 114 |
71mg
(25% RDI)
|
Standard Release (Common)
|
|
+ | 115 |
68mg
(24% RDI)
|
Standard Release (Common)
|
|
+ | 116 |
66mg
(23% RDI)
|
Standard Release (Common)
|
|
+ | 117 |
66mg
(23% RDI)
|
Standard Release (Common)
|
|
+ | 118 |
65mg
(23% RDI)
|
Standard Release (Common)
|
|
+ | 119 |
64mg
(22% RDI)
|
Standard Release (Common)
|
|
+ | 120 |
63mg
(22% RDI)
|
Standard Release (Common)
|
|
+ | 121 |
63mg
(22% RDI)
|
Standard Release (Common)
|
|
+ | 122 |
62mg
(22% RDI)
|
Standard Release (Common)
|
|
+ | 123 |
62mg
(22% RDI)
|
Standard Release (Common)
|
|
+ | 124 |
61mg
(21% RDI)
|
Standard Release (Common)
|
|
+ | 125 |
61mg
(21% RDI)
|
Standard Release (Common)
|
|
+ | 126 |
61mg
(21% RDI)
|
Standard Release (Common)
|
|
+ | 127 |
61mg
(21% RDI)
|
Standard Release (Common)
|
|
+ | 128 |
61mg
(21% RDI)
|
Standard Release (Common)
|
|
+ | 129 |
60mg
(21% RDI)
|
Standard Release (Common)
|
|
+ | 130 |
60mg
(21% RDI)
|
Standard Release (Common)
|
|
+ | 131 |
59mg
(21% RDI)
|
Standard Release (Common)
|
|
+ | 132 |
59mg
(21% RDI)
|
Standard Release (Common)
|
|
+ | 133 |
58mg
(20% RDI)
|
Standard Release (Common)
|
|
+ | 134 |
57mg
(20% RDI)
|
Standard Release (Common)
|
|
+ | 135 |
56mg
(20% RDI)
|
Standard Release (Common)
|
|
+ | 136 |
56mg
(19% RDI)
|
Standard Release (Common)
|
|
+ | 137 |
56mg
(19% RDI)
|
Standard Release (Common)
|
|
+ | 138 |
55mg
(19% RDI)
|
Standard Release (Common)
|
|
+ | 139 |
Hominy, canned, white
1 cup
|
54mg
(19% RDI)
|
Standard Release (Common)
|
+ | 140 |
54mg
(19% RDI)
|
Standard Release (Common)
|
|
+ | 141 |
54mg
(19% RDI)
|
Standard Release (Common)
|
|
+ | 142 |
Baked Russet Potatoes
(Potatoes, Russet, flesh and skin, baked)
1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
|
54mg
(19% RDI)
|
Standard Release (Common)
|
+ | 143 |
53mg
(18% RDI)
|
Standard Release (Common)
|
|
+ | 144 |
51mg
(18% RDI)
|
Standard Release (Common)
|
|
+ | 145 |
51mg
(18% RDI)
|
Standard Release (Common)
|
|
+ | 146 |
51mg
(18% RDI)
|
Standard Release (Common)
|
|
+ | 147 |
51mg
(18% RDI)
|
Standard Release (Common)
|
|
+ | 148 |
51mg
(18% RDI)
|
Standard Release (Common)
|
|
+ | 149 |
50mg
(18% RDI)
|
Standard Release (Common)
|
|
+ | 150 |
50mg
(17% RDI)
|
Standard Release (Common)
|
|
+ | 151 |
48mg
(17% RDI)
|
Standard Release (Common)
|
|
+ | 152 |
Baked Red Potatoes
(Potatoes, red, flesh and skin, baked)
1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
|
47mg
(16% RDI)
|
Standard Release (Common)
|
+ | 153 |
46mg
(16% RDI)
|
Standard Release (Common)
|
|
+ | 154 |
46mg
(16% RDI)
|
Standard Release (Common)
|
|
+ | 155 |
45mg
(16% RDI)
|
Standard Release (Common)
|
|
+ | 156 |
43mg
(15% RDI)
|
Standard Release (Common)
|
|
+ | 157 |
Baked Potatoes with Skin (Peel)
(Potatoes, white, flesh and skin, baked)
1 potato medium (2-1/4 inch to 3-1/4 inch dia)
|
43mg
(15% RDI)
|
Standard Release (Common)
|
+ | 158 |
43mg
(15% RDI)
|
Standard Release (Common)
|
|
+ | 159 |
42mg
(15% RDI)
|
Standard Release (Common)
|
|
+ | 160 |
42mg
(14% RDI)
|
Standard Release (Common)
|
|
+ | 161 |
41mg
(14% RDI)
|
Standard Release (Common)
|
|
+ | 162 |
41mg
(14% RDI)
|
Standard Release (Common)
|
|
+ | 163 |
Goji berries, dried
5 tbsp
|
40mg
(14% RDI)
|
Standard Release (Common)
|
+ | 164 |
40mg
(14% RDI)
|
Standard Release (Common)
|
|
+ | 165 |
39mg
(14% RDI)
|
Standard Release (Common)
|
|
+ | 166 |
39mg
(14% RDI)
|
Standard Release (Common)
|
|
+ | 167 |
39mg
(13% RDI)
|
Standard Release (Common)
|
|
+ | 168 |
39mg
(13% RDI)
|
Standard Release (Common)
|
|
+ | 169 |
38mg
(13% RDI)
|
Standard Release (Common)
|
|
+ | 170 |
38mg
(13% RDI)
|
Standard Release (Common)
|
|
+ | 171 |
37mg
(13% RDI)
|
Standard Release (Common)
|
|
+ | 172 |
Raw Sweet Yellow Peppers
(Peppers, sweet, yellow, raw)
1 pepper, large (3-3/4 inch long, 3 inch dia)
|
35mg
(12% RDI)
|
Standard Release (Common)
|
+ | 173 |
Cooked Beet Greens (Boiled, Drained)
(Beet greens, cooked, boiled, drained, without salt)
1 cup (1 inch pieces)
|
35mg
(12% RDI)
|
Standard Release (Common)
|
+ | 174 |
34mg
(12% RDI)
|
Standard Release (Common)
|
|
+ | 175 |
34mg
(12% RDI)
|
Standard Release (Common)
|
|
+ | 176 |
34mg
(12% RDI)
|
Standard Release (Common)
|
|
+ | 177 |
33mg
(12% RDI)
|
Standard Release (Common)
|
|
+ | 178 |
33mg
(12% RDI)
|
Standard Release (Common)
|
|
+ | 179 |
33mg
(12% RDI)
|
Standard Release (Common)
|
|
+ | 180 |
Boiled Potatoes
(Potatoes, boiled, cooked in skin, flesh, without salt)
1 potato (2-1/2 inch dia, sphere)
|
33mg
(11% RDI)
|
Standard Release (Common)
|
+ | 181 |
Baked Sweet Potatoes
(Sweet potato, cooked, baked in skin, flesh, without salt)
1 medium (2 inch dia, 5 inch long, raw)
|
32mg
(11% RDI)
|
Standard Release (Common)
|
+ | 182 |
32mg
(11% RDI)
|
Standard Release (Common)
|
|
+ | 183 |
31mg
(11% RDI)
|
Standard Release (Common)
|
|
+ | 184 |
31mg
(11% RDI)
|
Standard Release (Common)
|
|
+ | 185 |
30mg
(11% RDI)
|
Standard Release (Common)
|
|
+ | 186 |
30mg
(11% RDI)
|
Standard Release (Common)
|
|
+ | 187 |
30mg
(10% RDI)
|
Standard Release (Common)
|
|
+ | 188 |
29mg
(10% RDI)
|
Standard Release (Common)
|
|
+ | 189 |
29mg
(10% RDI)
|
Standard Release (Common)
|
|
+ | 190 |
29mg
(10% RDI)
|
Standard Release (Common)
|
|
+ | 191 |
29mg
(10% RDI)
|
Standard Release (Common)
|
|
+ | 192 |
28mg
(10% RDI)
|
Standard Release (Common)
|
|
+ | 193 |
28mg
(10% RDI)
|
Standard Release (Common)
|
|
+ | 194 |
28mg
(10% RDI)
|
Standard Release (Common)
|
|
+ | 195 |
27mg
(9% RDI)
|
Standard Release (Common)
|
|
+ | 196 |
27mg
(9% RDI)
|
Standard Release (Common)
|
|
+ | 197 |
26mg
(9% RDI)
|
Standard Release (Common)
|
|
+ | 198 |
26mg
(9% RDI)
|
Standard Release (Common)
|
|
+ | 199 |
26mg
(9% RDI)
|
Standard Release (Common)
|
|
+ | 200 |
26mg
(9% RDI)
|
Standard Release (Common)
|