200 Foods Highest in Folate (B9)
Ranked by a Common Serving Size
400mcg Folate (B9) = 100% DV
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Edamame
(Edamame Frozen Prepared)
482.1mcg
(121% DV)
in 1 cup
Database: Standard Release (Common)
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Quaker Toasted Multigrain Crisps
(Cereals Ready-To-Eat Quaker Toasted Multigrain Crisps)
420.1mcg
(105% DV)
in 1 (1/4) cup (1 nlea serving)
Database: Standard Release (Common)
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Quaker Capn Crunch
(Cereals Ready-To-Eat Quaker Cap'n Crunch)
419.9mcg
(105% DV)
in 3/4 cup (1 nlea serving)
Database: Standard Release (Common)
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Quaker Sweet Crunch/quisp
(Cereals Ready-To-Eat Quaker Sweet Crunch/quisp)
419.9mcg
(105% DV)
in 1 cup (1 nlea serving)
Database: Standard Release (Common)
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Quaker Quaker Crunchy Bran
(Cereals Ready-To-Eat Quaker Quaker Crunchy Bran)
419.6mcg
(105% DV)
in 3/4 cup (1 nlea serving)
Database: Standard Release (Common)
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Quaker Quaker Oat Life Plain
(Cereals Ready-To-Eat Quaker Quaker Oat Life Plain)
417.6mcg
(104% DV)
in 3/4 cup (1 nlea serving)
Database: Standard Release (Common)
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Quaker King Vitaman
(Cereals Ready-To-Eat Quaker King Vitaman)
413.5mcg
(103% DV)
in 1 (1/2) cup (1 nlea serving)
Database: Standard Release (Common)
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Arrowroot
(Arrowroot Raw)
405.6mcg
(101% DV)
in 1 cup, sliced
Database: Standard Release (Common)
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Quaker Oatmeal Squares
(Cereals Ready-To-Eat Quaker Oatmeal Squares)
404.3mcg
(101% DV)
in 1 cup (1 nlea serving)
Database: Standard Release (Common)
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Energy Drink
(Energy Drink With Carbonated Water And High Fructose Corn Syrup)
400.8mcg
(100% DV)
in 8 fl oz
Database: Standard Release (Common)
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Malt-O-Meal Chocolate Dry
(Cereals Malt-O-Meal Chocolate Dry)
400.1mcg
(100% DV)
in 3 tbsp (1 nlea serving)
Database: Standard Release (Common)
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Ralston Enriched Bran Flakes
(Cereals Ready-To-Eat Ralston Enriched Wheat Bran Flakes)
399.9mcg
(100% DV)
in 1 serving (nlea serving size = 0.75 cup)
Database: Standard Release (Common)
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Quaker Christmas Crunch
(Cereals Ready-To-Eat Quaker Christmas Crunch)
399.6mcg
(100% DV)
in 3/4 cup (1 nlea serving)
Database: Standard Release (Common)
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Quaker Whole Hearts Oat Cereal
(Cereals Ready-To-Eat Quaker Whole Hearts Oat Cereal)
399.6mcg
(100% DV)
in 3/4 cup (1 nlea serving)
Database: Standard Release (Common)
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Malt-O-Meal Crispy Rice
(Cereals Ready-To-Eat Malt-O-Meal Crispy Rice)
399.3mcg
(100% DV)
in 1 (1/4) cup (1 nlea serving)
Database: Standard Release (Common)
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Lentils (Cooked)
(Lentils Mature Seeds Cooked Boiled Without Salt)
358.4mcg
(90% DV)
in 1 cup
Database: Standard Release (Common)
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Black-Eyed Peas (Cowpeas)
(Cowpeas Common (Blackeyes Crowder Southern) Mature Seeds Cooked Boiled Without Salt)
355.7mcg
(89% DV)
in 1 cup
Database: Standard Release (Common)
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Lamb Liver (Cooked)
(Lamb Variety Meats And By-Products Liver Cooked Pan-Fried)
340mcg
(85% DV)
in 3 oz
Database: Standard Release (Common)
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Mung Beans (Cooked)
(Mung Beans Mature Seeds Cooked Boiled Without Salt)
321.2mcg
(80% DV)
in 1 cup
Database: Standard Release (Common)
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Pinto Beans (Cooked)
(Beans Pinto Mature Seeds Cooked Boiled Without Salt)
294.1mcg
(74% DV)
in 1 cup
Database: Standard Release (Common)
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Ralston Crispy Hexagons
(Cereals Ready-To-Eat Ralston Crispy Hexagons)
280.1mcg
(70% DV)
in 1 cup (1 nlea serving)
Database: Standard Release (Common)
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Adzuki Beans
(Beans Adzuki Mature Seeds Cooked Boiled Without Salt)
278.3mcg
(70% DV)
in 1 cup
Database: Standard Release (Common)
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Asparagus (Cooked)
(Asparagus Cooked Boiled Drained)
268.2mcg
(67% DV)
in 1 cup
Database: Standard Release (Common)
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Cooked Spinach
(Spinach Cooked Boiled Drained Without Salt)
262.8mcg
(66% DV)
in 1 cup
Database: Standard Release (Common)
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Black Beans
(Beans Black Mature Seeds Cooked Boiled Without Salt)
256.3mcg
(64% DV)
in 1 cup
Database: Standard Release (Common)
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Navy Beans
(Beans Navy Mature Seeds Cooked Boiled Without Salt)
254.8mcg
(64% DV)
in 1 cup
Database: Standard Release (Common)
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Cooked Small White Beans
(Beans Small White Mature Seeds Cooked Boiled Without Salt)
245.2mcg
(61% DV)
in 1 cup
Database: Standard Release (Common)
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Cooked Catjang Beans
(Cowpeas Catjang Mature Seeds Cooked Boiled Without Salt)
242.8mcg
(61% DV)
in 1 cup
Database: Standard Release (Common)
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Mustard Spinach
(Mustard Spinach (Tendergreen) Raw)
238.5mcg
(60% DV)
in 1 cup, chopped
Database: Standard Release (Common)
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Canned Asparagus
(Asparagus Canned Drained Solids)
232.3mcg
(58% DV)
in 1 cup
Database: Standard Release (Common)
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Cooked Red Kidney Beans
(Beans Kidney Red Mature Seeds Cooked Boiled Without Salt)
230.1mcg
(58% DV)
in 1 cup
Database: Standard Release (Common)
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Kidney Beans
(Beans Kidney All Types Mature Seeds Cooked Boiled Without Salt)
230.1mcg
(58% DV)
in 1 cup
Database: Standard Release (Common)
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Baked Conch
(Mollusks Conch Baked Or Broiled)
227.3mcg
(57% DV)
in 1 cup, sliced
Database: Standard Release (Common)
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Pan Fried Beef Liver
(Beef Variety Meats And By-Products Liver Cooked Pan-Fried)
210.6mcg
(53% DV)
in 1 slice
Database: Standard Release (Common)
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Cooked Blackeyed Peas
(Cowpeas (Blackeyes) Immature Seeds Cooked Boiled Drained Without Salt)
209.6mcg
(52% DV)
in 1 cup
Database: Standard Release (Common)
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California Avocados
(Avocados Raw California)
204.7mcg
(51% DV)
in 1 cup, pureed
Database: Standard Release (Common)
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Canned Cranberry Beans
(Beans Cranberry (Roman) Mature Seeds Canned)
200.2mcg
(50% DV)
in 1 cup
Database: Standard Release (Common)
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Malt-O-Meal Coco-Roos
(Cereals Ready-To-Eat Malt-O-Meal Coco-Roos)
200.1mcg
(50% DV)
in 3/4 cup (1 nlea serving)
Database: Standard Release (Common)
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Malt-O-Meal Colossal Crunch
(Cereals Ready-To-Eat Malt-O-Meal Colossal Crunch)
200.1mcg
(50% DV)
in 3/4 cup (1 nlea serving)
Database: Standard Release (Common)
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Malt-O-Meal Honey Buzzers
(Cereals Ready-To-Eat Malt-O-Meal Honey Buzzers)
200.1mcg
(50% DV)
in 1 (1/3) cup
Database: Standard Release (Common)
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Malt-O-Meal Golden Puffs
(Cereals Ready-To-Eat Malt-O-Meal Golden Puffs)
200.1mcg
(50% DV)
in 3/4 cup (1 nlea serving)
Database: Standard Release (Common)
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Malt-O-Meal Cinnamon Toasters
(Cereals Ready-To-Eat Malt-O-Meal Cinnamon Toasters)
200.1mcg
(50% DV)
in 3/4 cup (1 nlea serving)
Database: Standard Release (Common)
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Post Bran Flakes
(Cereals Ready-To-Eat Post Bran Flakes)
200.1mcg
(50% DV)
in 3/4 cup (1 nlea serving)
Database: Standard Release (Common)
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Post Alpha-Bits
(Cereals Ready-To-Eat Post Alpha-Bits)
200.1mcg
(50% DV)
in 1 cup (1 nlea serving for adults)
Database: Standard Release (Common)
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Grape Nuts Cereal
(Cereals Ready-To-Eat Post Grape-Nuts Cereal)
200.1mcg
(50% DV)
in 1/2 cup (1 nlea serving)
Database: Standard Release (Common)
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Post Grape-Nuts Flakes
(Cereals Ready-To-Eat Post Grape-Nuts Flakes)
200.1mcg
(50% DV)
in 3/4 cup (1 nlea serving)
Database: Standard Release (Common)
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Ralston Corn Biscuits
(Cereals Ready-To-Eat Ralston Corn Biscuits)
200.1mcg
(50% DV)
in 1 cup (nlea serving)
Database: Standard Release (Common)
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Malt-O-Meal Apple Zings
(Cereals Ready-To-Eat Malt-O-Meal Apple Zings)
200mcg
(50% DV)
in 1 cup (1 nlea serving)
Database: Standard Release (Common)
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Ralston Crisp Rice
(Cereals Ready-To-Eat Ralston Crisp Rice)
200mcg
(50% DV)
in 1 (1/4) cup (1 nlea serving)
Database: Standard Release (Common)
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Post Raisin Bran Cereal
(Cereals Ready-To-Eat Post Raisin Bran Cereal)
200mcg
(50% DV)
in 1 cup (1 nlea serving)
Database: Standard Release (Common)
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Malt-O-Meal Tootie Fruities
(Cereals Ready-To-Eat Malt-O-Meal Tootie Fruities)
200mcg
(50% DV)
in 1 cup (1 nlea serving)
Database: Standard Release (Common)
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Ralston Corn Flakes
(Cereals Ready-To-Eat Ralston Corn Flakes)
199.9mcg
(50% DV)
in 1 cup (1 nlea serving)
Database: Standard Release (Common)
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General Mills Cheerios
(Cereals Ready-To-Eat General Mills Cheerios)
199.9mcg
(50% DV)
in 1 cup (1 nlea serving)
Database: Standard Release (Common)
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Ralston Tasteeos
(Cereals Ready-To-Eat Ralston Tasteeos)
199.9mcg
(50% DV)
in 1 cup (1 nlea serving)
Database: Standard Release (Common)
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Cooked Green Soybeans
(Soybeans Green Cooked Boiled Drained Without Salt)
199.8mcg
(50% DV)
in 1 cup
Database: Standard Release (Common)
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Fava Beans (Raw)
(Beans Fava In Pod Raw)
186.5mcg
(47% DV)
in 1 cup
Database: Standard Release (Common)
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Great Northern Beans
(Beans Great Northern Mature Seeds Cooked Boiled Without Salt)
180.5mcg
(45% DV)
in 1 cup
Database: Standard Release (Common)
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Broad Beans (Fava)
(Broadbeans (Fava Beans) Mature Seeds Cooked Boiled Without Salt)
176.8mcg
(44% DV)
in 1 cup
Database: Standard Release (Common)
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Pea Sprouts
(Peas Mature Seeds Sprouted Raw)
172.8mcg
(43% DV)
in 1 cup
Database: Standard Release (Common)
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French Bread
(Bread French Or Vienna (Includes Sourdough))
171mcg
(43% DV)
in 1 slice
Database: Standard Release (Common)
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Cooked Turnip Greens
(Turnip Greens Cooked Boiled Drained Without Salt)
169.9mcg
(42% DV)
in 1 cup, chopped
Database: Standard Release (Common)
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Mungo Beans (Cooked)
(Mungo Beans Mature Seeds Cooked Boiled Without Salt)
169.2mcg
(42% DV)
in 1 cup
Database: Standard Release (Common)
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Broccoli (Cooked)
(Broccoli Cooked Boiled Drained Without Salt)
168.5mcg
(42% DV)
in 1 cup chopped
Database: Standard Release (Common)
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Avocados
(Avocados Raw All Commercial Varieties)
162.8mcg
(41% DV)
in 1 avocado, ns as to florida or california
Database: Standard Release (Common)
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Canned Navy Beans
(Beans Navy Mature Seeds Canned)
162.4mcg
(41% DV)
in 1 cup
Database: Standard Release (Common)
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Black Turtle Beans
(Beans Black Turtle Mature Seeds Cooked Boiled Without Salt)
159.1mcg
(40% DV)
in 1 cup
Database: Standard Release (Common)
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Lima Beans
(Lima Beans Large Mature Seeds Cooked Boiled Without Salt)
156mcg
(39% DV)
in 1 cup
Database: Standard Release (Common)
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Quaker Honey Graham Oh!s
(Cereals Ready-To-Eat Quaker Honey Graham Oh!s)
152mcg
(38% DV)
in 3/4 cup (1 nlea serving)
Database: Standard Release (Common)
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Beets (Raw)
(Beets Raw)
148.2mcg
(37% DV)
in 1 cup
Database: Standard Release (Common)
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Cooked Large White Beans
(Beans White Mature Seeds Cooked Boiled Without Salt)
145mcg
(36% DV)
in 1 cup
Database: Standard Release (Common)
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McDonalds Pancakes
(McDonald's Hotcakes (With 2 Pats Margarine & Syrup))
143.7mcg
(36% DV)
in 1 item
Database: Standard Release (Common)
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Vinespinach
(Vinespinach (Basella) Raw)
140mcg
(35% DV)
in 100 grams
Database: Standard Release (Common)
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Cooked Beets
(Beets Cooked Boiled Drained)
136mcg
(34% DV)
in 1 cup
Database: Standard Release (Common)
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Cooked Mustard Spinach
(Mustard Spinach (Tendergreen) Cooked Boiled Drained Without Salt)
131.4mcg
(33% DV)
in 1 cup, chopped
Database: Standard Release (Common)
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Boiled Red Kidney Beans
(Beans Kidney Royal Red Mature Seeds Cooked Boiled Without Salt)
131mcg
(33% DV)
in 1 cup
Database: Standard Release (Common)
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California Red Kidney Beans
(Beans Kidney California Red Mature Seeds Cooked Boiled Without Salt)
131mcg
(33% DV)
in 1 cup
Database: Standard Release (Common)
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Split Peas
(Peas Split Mature Seeds Cooked Boiled Without Salt)
127.4mcg
(32% DV)
in 1 cup
Database: Standard Release (Common)
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Stirfried Soybean Sprouts
(Soybeans Mature Seeds Sprouted Cooked Stir-Fried)
127mcg
(32% DV)
in 100 grams
Database: Standard Release (Common)
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Baked Beans
(Beans Baked Home Prepared)
121.4mcg
(30% DV)
in 1 cup
Database: Standard Release (Common)
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Subway Tuna Sub
(Subway Tuna Sub On White Bread With Lettuce And Tomato)
120.9mcg
(30% DV)
in 6 inch sub
Database: Standard Release (Common)
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Soybean Sprouts
(Soybeans Mature Seeds Sprouted Raw)
120.4mcg
(30% DV)
in 1 cup
Database: Standard Release (Common)
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French Toast Sticks
(Fast Foods French Toast Sticks)
119mcg
(30% DV)
in 3 pieces
Database: Standard Release (Common)
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Cooked Escarole
(Escarole Cooked Boiled Drained No Salt Added)
117mcg
(29% DV)
in 1 cup
Database: Standard Release (Common)
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Kidney Bean Sprouts
(Beans Kidney Mature Seeds Sprouted Raw)
108.6mcg
(27% DV)
in 1 cup
Database: Standard Release (Common)
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Turnip Greens
(Turnip Greens Raw)
106.7mcg
(27% DV)
in 1 cup, chopped
Database: Standard Release (Common)
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Bagels
(Bagels Plain Enriched With Calcium Propionate (Includes Onion Poppy Sesame))
104.9mcg
(26% DV)
in 1 bagel
Database: Standard Release (Common)
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Chinese Broccoli
(Broccoli Chinese Raw)
104mcg
(26% DV)
in 100 grams
Database: Standard Release (Common)
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Granola Homemade
(Cereals Ready-To-Eat Granola Homemade)
102.5mcg
(26% DV)
in 1 cup
Database: Standard Release (Common)
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Sausage Pizza
(Fast Food Pizza Chain 14 Inch Pizza Sausage Topping Regular Crust)
102.1mcg
(26% DV)
in 1 slice
Database: Standard Release (Common)
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Pepperoni Pizza
(Fast Food Pizza Chain 14 Inch Pizza Pepperoni Topping Regular Crust)
102.1mcg
(26% DV)
in 1 slice
Database: Standard Release (Common)
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Cooked Green Peas
(Peas Green Cooked Boiled Drained Without Salt)
100.8mcg
(25% DV)
in 1 cup
Database: Standard Release (Common)
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Post Honey Nut Shredded Wheat
(Cereals Ready-To-Eat Post Honey Nut Shredded Wheat)
100.3mcg
(25% DV)
in 1 cup (1 nlea serving)
Database: Standard Release (Common)
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Post Honeycomb Cereal
(Cereals Ready-To-Eat Post Honeycomb Cereal)
100.2mcg
(25% DV)
in 1 (1/2) cup (1 nlea serving)
Database: Standard Release (Common)
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Malt-O-Meal Cocoa Dyno-Bites
(Cereals Ready-To-Eat Malt-O-Meal Cocoa Dyno-Bites)
100.1mcg
(25% DV)
in 3/4 cup (1 nlea serving)
Database: Standard Release (Common)
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Post Cocoa Pebbles
(Cereals Ready-To-Eat Post Cocoa Pebbles)
100.1mcg
(25% DV)
in 3/4 cup (1 nlea serving)
Database: Standard Release (Common)
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Malt-O-Meal Corn Bursts
(Cereals Ready-To-Eat Malt-O-Meal Corn Bursts)
100.1mcg
(25% DV)
in 1 cup (1 nlea serving)
Database: Standard Release (Common)
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Post Selects Blueberry Morning
(Cereals Ready-To-Eat Post Selects Blueberry Morning)
100.1mcg
(25% DV)
in 1 (1/4) cup (1 nlea serving)
Database: Standard Release (Common)
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Malt-O-Meal Frosted Flakes
(Cereals Ready-To-Eat Malt-O-Meal Frosted Flakes)
100.1mcg
(25% DV)
in 3/4 cup (1 nlea serving)
Database: Standard Release (Common)
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Oat Bran Flakes Health Valley
(Cereals Ready-To-Eat Oat Bran Flakes Health Valley)
100mcg
(25% DV)
in 1 cup (1 nlea serving)
Database: Standard Release (Common)
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Toasted Wheat Germ
(Cereals Ready-To-Eat Wheat Germ Toasted Plain)
100mcg
(25% DV)
in 1 oz
Database: Standard Release (Common)
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Post Waffle Crisp
(Cereals Ready-To-Eat Post Waffle Crisp)
99.9mcg
(25% DV)
in 1 cup (1 nlea serving)
Database: Standard Release (Common)
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Post Fruity Pebbles
(Cereals Ready-To-Eat Post Fruity Pebbles)
99.9mcg
(25% DV)
in 3/4 cup (1 nlea serving)
Database: Standard Release (Common)
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Post Golden Crisp
(Cereals Ready-To-Eat Post Golden Crisp)
99.9mcg
(25% DV)
in 3/4 cup (1 nlea serving)
Database: Standard Release (Common)
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Cheese Pizza
(Fast Food Pizza Chain 14 Inch Pizza Cheese Topping Regular Crust)
99.5mcg
(25% DV)
in 1 slice
Database: Standard Release (Common)
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Boiled Lupin Beans
(Lupins Mature Seeds Cooked Boiled Without Salt)
97.9mcg
(24% DV)
in 1 cup
Database: Standard Release (Common)
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Lupin Beans (Cooked)
(Lupins Mature Seeds Cooked Boiled With Salt)
97.9mcg
(24% DV)
in 1 cup
Database: Standard Release (Common)
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