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 |
248mg
(86% RDI)
|
Standard Release (Common)
|
||
11 |
234mg
(81% RDI)
|
Standard Release (Common)
|
||
12 |
227mg
(79% RDI)
|
Standard Release (Common)
|
||
13 |
217mg
(76% RDI)
|
Standard Release (Common)
|
||
14 |
213mg
(74% RDI)
|
Standard Release (Common)
|
||
15 |
206mg
(72% RDI)
|
Standard Release (Common)
|
||
16 |
203mg
(71% RDI)
|
Standard Release (Common)
|
||
17 |
200mg
(70% RDI)
|
Standard Release (Common)
|
||
18 |
199mg
(69% RDI)
|
Standard Release (Common)
|
||
19 |
195mg
(68% RDI)
|
Standard Release (Common)
|
||
20 |
192mg
(67% RDI)
|
Standard Release (Common)
|
||
21 |
191mg
(66% RDI)
|
Standard Release (Common)
|
||
22 |
190mg
(66% RDI)
|
Standard Release (Common)
|
||
23 |
186mg
(65% RDI)
|
Standard Release (Common)
|
||
24 |
186mg
(65% RDI)
|
Standard Release (Common)
|
||
25 |
182mg
(64% RDI)
|
Standard Release (Common)
|
||
26 |
182mg
(63% RDI)
|
Standard Release (Common)
|
||
27 |
181mg
(63% RDI)
|
Standard Release (Common)
|
||
28 |
181mg
(63% RDI)
|
Standard Release (Common)
|
||
29 |
179mg
(62% RDI)
|
Standard Release (Common)
|
||
30 |
178mg
(62% RDI)
|
Standard Release (Common)
|
||
31 |
178mg
(62% RDI)
|
Standard Release (Common)
|
||
32 |
175mg
(61% RDI)
|
Standard Release (Common)
|
||
33 |
175mg
(61% RDI)
|
Standard Release (Common)
|
||
34 |
174mg
(61% RDI)
|
Standard Release (Common)
|
||
35 |
168mg
(59% RDI)
|
Standard Release (Common)
|
||
36 |
166mg
(58% RDI)
|
Standard Release (Common)
|
||
37 |
165mg
(58% RDI)
|
Standard Release (Common)
|
||
38 |
165mg
(57% RDI)
|
Standard Release (Common)
|
||
39 |
165mg
(57% RDI)
|
Standard Release (Common)
|
||
40 |
162mg
(56% RDI)
|
Standard Release (Common)
|
||
41 |
161mg
(56% RDI)
|
Standard Release (Common)
|
||
42 |
161mg
(56% RDI)
|
Standard Release (Common)
|
||
43 |
157mg
(55% RDI)
|
Standard Release (Common)
|
||
44 |
157mg
(55% RDI)
|
Standard Release (Common)
|
||
45 |
156mg
(54% RDI)
|
Standard Release (Common)
|
||
46 |
156mg
(54% RDI)
|
Standard Release (Common)
|
||
47 |
155mg
(54% RDI)
|
Standard Release (Common)
|
||
48 |
154mg
(54% RDI)
|
Standard Release (Common)
|
||
49 |
154mg
(54% RDI)
|
Standard Release (Common)
|
||
50 |
146mg
(51% RDI)
|
Standard Release (Common)
|
||
51 |
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)
|
|
52 |
146mg
(51% RDI)
|
Standard Release (Common)
|
||
53 |
145mg
(51% RDI)
|
Standard Release (Common)
|
||
54 |
144mg
(50% RDI)
|
Standard Release (Common)
|
||
55 |
144mg
(50% RDI)
|
Standard Release (Common)
|
||
56 |
143mg
(50% RDI)
|
Standard Release (Common)
|
||
57 |
141mg
(49% RDI)
|
Standard Release (Common)
|
||
58 |
140mg
(49% RDI)
|
Standard Release (Common)
|
||
59 |
140mg
(49% RDI)
|
Standard Release (Common)
|
||
60 |
138mg
(48% RDI)
|
Standard Release (Common)
|
||
61 |
137mg
(48% RDI)
|
Standard Release (Common)
|
||
62 |
136mg
(47% RDI)
|
Standard Release (Common)
|
||
63 |
136mg
(47% RDI)
|
Standard Release (Common)
|
||
64 |
135mg
(47% RDI)
|
Standard Release (Common)
|
||
65 |
131mg
(46% RDI)
|
Standard Release (Common)
|
||
66 |
130mg
(45% RDI)
|
Standard Release (Common)
|
||
67 |
129mg
(45% RDI)
|
Standard Release (Common)
|
||
68 |
128mg
(45% RDI)
|
Standard Release (Common)
|
||
69 |
127mg
(44% RDI)
|
Standard Release (Common)
|
||
70 |
126mg
(44% RDI)
|
Standard Release (Common)
|
||
71 |
126mg
(44% RDI)
|
Standard Release (Common)
|
||
72 |
125mg
(44% RDI)
|
Standard Release (Common)
|
||
73 |
125mg
(44% RDI)
|
Standard Release (Common)
|
||
74 |
125mg
(44% RDI)
|
Standard Release (Common)
|
||
75 |
124mg
(43% RDI)
|
Standard Release (Common)
|
||
76 |
122mg
(42% RDI)
|
Standard Release (Common)
|
||
77 |
118mg
(41% RDI)
|
Standard Release (Common)
|
||
78 |
117mg
(41% RDI)
|
Standard Release (Common)
|
||
79 |
Quinoa Cooked
1 cup
|
117mg
(41% RDI)
|
Standard Release (Common)
|
|
80 |
116mg
(40% RDI)
|
Standard Release (Common)
|
||
81 |
112mg
(39% RDI)
|
Standard Release (Common)
|
||
82 |
112mg
(39% RDI)
|
Standard Release (Common)
|
||
83 |
110mg
(38% RDI)
|
Standard Release (Common)
|
||
84 |
110mg
(38% RDI)
|
Standard Release (Common)
|
||
85 |
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)
|
|
86 |
109mg
(38% RDI)
|
Standard Release (Common)
|
||
87 |
109mg
(38% RDI)
|
Standard Release (Common)
|
||
88 |
107mg
(37% RDI)
|
Standard Release (Common)
|
||
89 |
106mg
(37% RDI)
|
Standard Release (Common)
|
||
90 |
106mg
(37% RDI)
|
Standard Release (Common)
|
||
91 |
103mg
(36% RDI)
|
Standard Release (Common)
|
||
92 |
103mg
(36% RDI)
|
Standard Release (Common)
|
||
93 |
102mg
(36% RDI)
|
Standard Release (Common)
|
||
94 |
98mg
(34% RDI)
|
Standard Release (Common)
|
||
95 |
98mg
(34% RDI)
|
Standard Release (Common)
|
||
96 |
98mg
(34% RDI)
|
Standard Release (Common)
|
||
97 |
97mg
(34% RDI)
|
Standard Release (Common)
|
||
98 |
97mg
(34% RDI)
|
Standard Release (Common)
|
||
99 |
97mg
(34% RDI)
|
Standard Release (Common)
|
||
100 |
96mg
(33% RDI)
|
Standard Release (Common)
|
||
101 |
96mg
(33% RDI)
|
Standard Release (Common)
|
||
102 |
95mg
(33% RDI)
|
Standard Release (Common)
|
||
103 |
94mg
(33% RDI)
|
Standard Release (Common)
|
||
104 |
94mg
(33% RDI)
|
Standard Release (Common)
|
||
105 |
94mg
(33% RDI)
|
Standard Release (Common)
|
||
106 |
93mg
(32% RDI)
|
Standard Release (Common)
|
||
107 |
93mg
(32% RDI)
|
Standard Release (Common)
|
||
108 |
93mg
(32% RDI)
|
Standard Release (Common)
|
||
109 |
92mg
(32% RDI)
|
Standard Release (Common)
|
||
110 |
91mg
(32% RDI)
|
Standard Release (Common)
|
||
111 |
90mg
(31% RDI)
|
Standard Release (Common)
|
||
112 |
88mg
(31% RDI)
|
Standard Release (Common)
|
||
113 |
88mg
(31% RDI)
|
Standard Release (Common)
|
||
114 |
87mg
(30% RDI)
|
Standard Release (Common)
|
||
115 |
87mg
(30% RDI)
|
Standard Release (Common)
|
||
116 |
87mg
(30% RDI)
|
Standard Release (Common)
|
||
117 |
86mg
(30% RDI)
|
Standard Release (Common)
|
||
118 |
86mg
(30% RDI)
|
Standard Release (Common)
|
||
119 |
85mg
(30% RDI)
|
Standard Release (Common)
|
||
120 |
83mg
(29% RDI)
|
Standard Release (Common)
|
||
121 |
82mg
(29% RDI)
|
Standard Release (Common)
|
||
122 |
82mg
(29% RDI)
|
Standard Release (Common)
|
||
123 |
80mg
(28% RDI)
|
Standard Release (Common)
|
||
124 |
80mg
(28% RDI)
|
Standard Release (Common)
|
||
125 |
79mg
(28% RDI)
|
Standard Release (Common)
|
||
126 |
79mg
(27% RDI)
|
Standard Release (Common)
|
||
127 |
79mg
(27% RDI)
|
Standard Release (Common)
|
||
128 |
78mg
(27% RDI)
|
Standard Release (Common)
|
||
129 |
78mg
(27% RDI)
|
Standard Release (Common)
|
||
130 |
78mg
(27% RDI)
|
Standard Release (Common)
|
||
131 |
77mg
(27% RDI)
|
Standard Release (Common)
|
||
132 |
77mg
(27% RDI)
|
Standard Release (Common)
|
||
133 |
75mg
(26% RDI)
|
Standard Release (Common)
|
||
134 |
75mg
(26% RDI)
|
Standard Release (Common)
|
||
135 |
74mg
(26% RDI)
|
Standard Release (Common)
|
||
136 |
73mg
(26% RDI)
|
Standard Release (Common)
|
||
137 |
73mg
(26% RDI)
|
Standard Release (Common)
|
||
138 |
72mg
(25% RDI)
|
Standard Release (Common)
|
||
139 |
72mg
(25% RDI)
|
Standard Release (Common)
|
||
140 |
72mg
(25% RDI)
|
Standard Release (Common)
|
||
141 |
72mg
(25% RDI)
|
Standard Release (Common)
|
||
142 |
72mg
(25% RDI)
|
Standard Release (Common)
|
||
143 |
71mg
(25% RDI)
|
Standard Release (Common)
|
||
144 |
70mg
(24% RDI)
|
Standard Release (Common)
|
||
145 |
69mg
(24% RDI)
|
Standard Release (Common)
|
||
146 |
68mg
(24% RDI)
|
Standard Release (Common)
|
||
147 |
68mg
(24% RDI)
|
Standard Release (Common)
|
||
148 |
67mg
(23% RDI)
|
Standard Release (Common)
|
||
149 |
66mg
(23% RDI)
|
Standard Release (Common)
|
||
150 |
66mg
(23% RDI)
|
Standard Release (Common)
|
||
151 |
65mg
(23% RDI)
|
Standard Release (Common)
|
||
152 |
64mg
(22% RDI)
|
Standard Release (Common)
|
||
153 |
63mg
(22% RDI)
|
Standard Release (Common)
|
||
154 |
63mg
(22% RDI)
|
Standard Release (Common)
|
||
155 |
62mg
(22% RDI)
|
Standard Release (Common)
|
||
156 |
62mg
(22% RDI)
|
Standard Release (Common)
|
||
157 |
61mg
(21% RDI)
|
Standard Release (Common)
|
||
158 |
61mg
(21% RDI)
|
Standard Release (Common)
|
||
159 |
61mg
(21% RDI)
|
Standard Release (Common)
|
||
160 |
61mg
(21% RDI)
|
Standard Release (Common)
|
||
161 |
61mg
(21% RDI)
|
Standard Release (Common)
|
||
162 |
60mg
(21% RDI)
|
Standard Release (Common)
|
||
163 |
60mg
(21% RDI)
|
Standard Release (Common)
|
||
164 |
60mg
(21% RDI)
|
Standard Release (Common)
|
||
165 |
60mg
(21% RDI)
|
Standard Release (Common)
|
||
166 |
59mg
(21% RDI)
|
Standard Release (Common)
|
||
167 |
59mg
(21% RDI)
|
Standard Release (Common)
|
||
168 |
59mg
(21% RDI)
|
Standard Release (Common)
|
||
169 |
58mg
(20% RDI)
|
Standard Release (Common)
|
||
170 |
57mg
(20% RDI)
|
Standard Release (Common)
|
||
171 |
56mg
(20% RDI)
|
Standard Release (Common)
|
||
172 |
56mg
(19% RDI)
|
Standard Release (Common)
|
||
173 |
56mg
(19% RDI)
|
Standard Release (Common)
|
||
174 |
55mg
(19% RDI)
|
Standard Release (Common)
|
||
175 |
54mg
(19% RDI)
|
Standard Release (Common)
|
||
176 |
54mg
(19% RDI)
|
Standard Release (Common)
|
||
177 |
54mg
(19% RDI)
|
Standard Release (Common)
|
||
178 |
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)
|
|
179 |
54mg
(19% RDI)
|
Standard Release (Common)
|
||
180 |
53mg
(18% RDI)
|
Standard Release (Common)
|
||
181 |
51mg
(18% RDI)
|
Standard Release (Common)
|
||
182 |
51mg
(18% RDI)
|
Standard Release (Common)
|
||
183 |
51mg
(18% RDI)
|
Standard Release (Common)
|
||
184 |
51mg
(18% RDI)
|
Standard Release (Common)
|
||
185 |
51mg
(18% RDI)
|
Standard Release (Common)
|
||
186 |
50mg
(18% RDI)
|
Standard Release (Common)
|
||
187 |
50mg
(17% RDI)
|
Standard Release (Common)
|
||
188 |
49mg
(17% RDI)
|
Standard Release (Common)
|
||
189 |
49mg
(17% RDI)
|
Standard Release (Common)
|
||
190 |
49mg
(17% RDI)
|
Standard Release (Common)
|
||
191 |
48mg
(17% RDI)
|
Standard Release (Common)
|
||
192 |
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)
|
|
193 |
46mg
(16% RDI)
|
Standard Release (Common)
|
||
194 |
46mg
(16% RDI)
|
Standard Release (Common)
|
||
195 |
45mg
(16% RDI)
|
Standard Release (Common)
|
||
196 |
45mg
(16% RDI)
|
Standard Release (Common)
|
||
197 |
45mg
(16% RDI)
|
Standard Release (Common)
|
||
198 |
45mg
(16% RDI)
|
Standard Release (Common)
|
||
199 |
43mg
(15% RDI)
|
Standard Release (Common)
|
||
200 |
43mg
(15% RDI)
|
Standard Release (Common)
|