Nutrients to Rank
Choose food groups
Serving size
Select data source
Checkbox | Number |
|
|
|
---|---|---|---|---|
1 |
532mg
(73% RDI)
|
Standard Release (Common)
|
||
2 |
487mg
(67% RDI)
|
Standard Release (Common)
|
||
3 |
431mg
(59% RDI)
|
Standard Release (Common)
|
||
4 |
429mg
(59% RDI)
|
Standard Release (Common)
|
||
5 |
425mg
(58% RDI)
|
Standard Release (Common)
|
||
6 |
414mg
(57% RDI)
|
Standard Release (Common)
|
||
7 |
405mg
(56% RDI)
|
Standard Release (Common)
|
||
8 |
400mg
(55% RDI)
|
Standard Release (Common)
|
||
9 |
385mg
(53% RDI)
|
Standard Release (Common)
|
||
10 |
380mg
(52% RDI)
|
Standard Release (Common)
|
||
11 |
362mg
(50% RDI)
|
Standard Release (Common)
|
||
12 |
355mg
(49% RDI)
|
Standard Release (Common)
|
||
13 |
352mg
(48% RDI)
|
Standard Release (Common)
|
||
14 |
319mg
(44% RDI)
|
Standard Release (Common)
|
||
15 |
316mg
(43% RDI)
|
Standard Release (Common)
|
||
16 |
315mg
(43% RDI)
|
Standard Release (Common)
|
||
17 |
315mg
(43% RDI)
|
Standard Release (Common)
|
||
18 |
310mg
(43% RDI)
|
Standard Release (Common)
|
||
19 |
304mg
(42% RDI)
|
Standard Release (Common)
|
||
20 |
292mg
(40% RDI)
|
Standard Release (Common)
|
||
21 |
286mg
(39% RDI)
|
Standard Release (Common)
|
||
22 |
283mg
(39% RDI)
|
Standard Release (Common)
|
||
23 |
277mg
(38% RDI)
|
Standard Release (Common)
|
||
24 |
272mg
(37% RDI)
|
Standard Release (Common)
|
||
25 |
270mg
(37% RDI)
|
Standard Release (Common)
|
||
26 |
268mg
(37% RDI)
|
Standard Release (Common)
|
||
27 |
265mg
(36% RDI)
|
Standard Release (Common)
|
||
28 |
261mg
(36% RDI)
|
Standard Release (Common)
|
||
29 |
257mg
(35% RDI)
|
Standard Release (Common)
|
||
30 |
253mg
(35% RDI)
|
Standard Release (Common)
|
||
31 |
250mg
(34% RDI)
|
Standard Release (Common)
|
||
32 |
248mg
(34% RDI)
|
Standard Release (Common)
|
||
33 |
243mg
(33% RDI)
|
Standard Release (Common)
|
||
34 |
242mg
(33% RDI)
|
Standard Release (Common)
|
||
35 |
242mg
(33% RDI)
|
Standard Release (Common)
|
||
36 |
242mg
(33% RDI)
|
Standard Release (Common)
|
||
37 |
233mg
(32% RDI)
|
Standard Release (Common)
|
||
38 |
231mg
(32% RDI)
|
Standard Release (Common)
|
||
39 |
230mg
(32% RDI)
|
Standard Release (Common)
|
||
40 |
229mg
(31% RDI)
|
Standard Release (Common)
|
||
41 |
228mg
(31% RDI)
|
Standard Release (Common)
|
||
42 |
223mg
(31% RDI)
|
Standard Release (Common)
|
||
43 |
221mg
(30% RDI)
|
Standard Release (Common)
|
||
44 |
219mg
(30% RDI)
|
Standard Release (Common)
|
||
45 |
218mg
(30% RDI)
|
Standard Release (Common)
|
||
46 |
218mg
(30% RDI)
|
Standard Release (Common)
|
||
47 |
216mg
(30% RDI)
|
Standard Release (Common)
|
||
48 |
214mg
(29% RDI)
|
Standard Release (Common)
|
||
49 |
213mg
(29% RDI)
|
Standard Release (Common)
|
||
50 |
213mg
(29% RDI)
|
Standard Release (Common)
|
||
51 |
211mg
(29% RDI)
|
Standard Release (Common)
|
||
52 |
209mg
(29% RDI)
|
Standard Release (Common)
|
||
53 |
208mg
(29% RDI)
|
Standard Release (Common)
|
||
54 |
207mg
(28% RDI)
|
Standard Release (Common)
|
||
55 |
207mg
(28% RDI)
|
Standard Release (Common)
|
||
56 |
206mg
(28% RDI)
|
Standard Release (Common)
|
||
57 |
205mg
(28% RDI)
|
Standard Release (Common)
|
||
58 |
204mg
(28% RDI)
|
Standard Release (Common)
|
||
59 |
204mg
(28% RDI)
|
Standard Release (Common)
|
||
60 |
202mg
(28% RDI)
|
Standard Release (Common)
|
||
61 |
201mg
(28% RDI)
|
Standard Release (Common)
|
||
62 |
200mg
(27% RDI)
|
Standard Release (Common)
|
||
63 |
200mg
(27% RDI)
|
Standard Release (Common)
|
||
64 |
198mg
(27% RDI)
|
Standard Release (Common)
|
||
65 |
198mg
(27% RDI)
|
Standard Release (Common)
|
||
66 |
196mg
(27% RDI)
|
Standard Release (Common)
|
||
67 |
195mg
(27% RDI)
|
Standard Release (Common)
|
||
68 |
195mg
(27% RDI)
|
Standard Release (Common)
|
||
69 |
195mg
(27% RDI)
|
Standard Release (Common)
|
||
70 |
195mg
(27% RDI)
|
Standard Release (Common)
|
||
71 |
195mg
(27% RDI)
|
Standard Release (Common)
|
||
72 |
194mg
(27% RDI)
|
Standard Release (Common)
|
||
73 |
194mg
(27% RDI)
|
Standard Release (Common)
|
||
74 |
192mg
(26% RDI)
|
Standard Release (Common)
|
||
75 |
190mg
(26% RDI)
|
Standard Release (Common)
|
||
76 |
190mg
(26% RDI)
|
Standard Release (Common)
|
||
77 |
190mg
(26% RDI)
|
Standard Release (Common)
|
||
78 |
189mg
(26% RDI)
|
Standard Release (Common)
|
||
79 |
189mg
(26% RDI)
|
Standard Release (Common)
|
||
80 |
188mg
(26% RDI)
|
Standard Release (Common)
|
||
81 |
187mg
(26% RDI)
|
Standard Release (Common)
|
||
82 |
186mg
(26% RDI)
|
Standard Release (Common)
|
||
83 |
183mg
(25% RDI)
|
Standard Release (Common)
|
||
84 |
183mg
(25% RDI)
|
Standard Release (Common)
|
||
85 |
183mg
(25% RDI)
|
Standard Release (Common)
|
||
86 |
182mg
(25% RDI)
|
Standard Release (Common)
|
||
87 |
182mg
(25% RDI)
|
Standard Release (Common)
|
||
88 |
182mg
(25% RDI)
|
Standard Release (Common)
|
||
89 |
181mg
(25% RDI)
|
Standard Release (Common)
|
||
90 |
179mg
(25% RDI)
|
Standard Release (Common)
|
||
91 |
Quinoa, cooked
1 cup
|
178mg
(24% RDI)
|
Standard Release (Common)
|
|
92 |
177mg
(24% RDI)
|
Standard Release (Common)
|
||
93 |
175mg
(24% RDI)
|
Standard Release (Common)
|
||
94 |
174mg
(24% RDI)
|
Standard Release (Common)
|
||
95 |
174mg
(24% RDI)
|
Standard Release (Common)
|
||
96 |
174mg
(24% RDI)
|
Standard Release (Common)
|
||
97 |
173mg
(24% RDI)
|
Standard Release (Common)
|
||
98 |
171mg
(24% RDI)
|
Standard Release (Common)
|
||
99 |
171mg
(24% RDI)
|
Standard Release (Common)
|
||
100 |
170mg
(23% RDI)
|
Standard Release (Common)
|
||
101 |
169mg
(23% RDI)
|
Standard Release (Common)
|
||
102 |
169mg
(23% RDI)
|
Standard Release (Common)
|
||
103 |
168mg
(23% RDI)
|
Standard Release (Common)
|
||
104 |
168mg
(23% RDI)
|
Standard Release (Common)
|
||
105 |
167mg
(23% RDI)
|
Standard Release (Common)
|
||
106 |
167mg
(23% RDI)
|
Standard Release (Common)
|
||
107 |
167mg
(23% RDI)
|
Standard Release (Common)
|
||
108 |
167mg
(23% RDI)
|
Standard Release (Common)
|
||
109 |
167mg
(23% RDI)
|
Standard Release (Common)
|
||
110 |
167mg
(23% RDI)
|
Standard Release (Common)
|
||
111 |
166mg
(23% RDI)
|
Standard Release (Common)
|
||
112 |
164mg
(23% RDI)
|
Standard Release (Common)
|
||
113 |
162mg
(22% RDI)
|
Standard Release (Common)
|
||
114 |
160mg
(22% RDI)
|
Standard Release (Common)
|
||
115 |
160mg
(22% RDI)
|
Standard Release (Common)
|
||
116 |
159mg
(22% RDI)
|
Standard Release (Common)
|
||
117 |
158mg
(22% RDI)
|
Standard Release (Common)
|
||
118 |
156mg
(21% RDI)
|
Standard Release (Common)
|
||
119 |
155mg
(21% RDI)
|
Standard Release (Common)
|
||
120 |
152mg
(21% RDI)
|
Standard Release (Common)
|
||
121 |
150mg
(21% RDI)
|
Standard Release (Common)
|
||
122 |
149mg
(21% RDI)
|
Standard Release (Common)
|
||
123 |
149mg
(20% RDI)
|
Standard Release (Common)
|
||
124 |
146mg
(20% RDI)
|
Standard Release (Common)
|
||
125 |
145mg
(20% RDI)
|
Standard Release (Common)
|
||
126 |
140mg
(19% RDI)
|
Standard Release (Common)
|
||
127 |
139mg
(19% RDI)
|
Standard Release (Common)
|
||
128 |
138mg
(19% RDI)
|
Standard Release (Common)
|
||
129 |
138mg
(19% RDI)
|
Standard Release (Common)
|
||
130 |
138mg
(19% RDI)
|
Standard Release (Common)
|
||
131 |
135mg
(19% RDI)
|
Standard Release (Common)
|
||
132 |
133mg
(18% RDI)
|
Standard Release (Common)
|
||
133 |
132mg
(18% RDI)
|
Standard Release (Common)
|
||
134 |
131mg
(18% RDI)
|
Standard Release (Common)
|
||
135 |
130mg
(18% RDI)
|
Standard Release (Common)
|
||
136 |
130mg
(18% RDI)
|
Standard Release (Common)
|
||
137 |
125mg
(17% RDI)
|
Standard Release (Common)
|
||
138 |
125mg
(17% RDI)
|
Standard Release (Common)
|
||
139 |
122mg
(17% RDI)
|
Standard Release (Common)
|
||
140 |
120mg
(17% RDI)
|
Standard Release (Common)
|
||
141 |
119mg
(16% RDI)
|
Standard Release (Common)
|
||
142 |
119mg
(16% RDI)
|
Standard Release (Common)
|
||
143 |
119mg
(16% RDI)
|
Standard Release (Common)
|
||
144 |
119mg
(16% RDI)
|
Standard Release (Common)
|
||
145 |
118mg
(16% RDI)
|
Standard Release (Common)
|
||
146 |
118mg
(16% RDI)
|
Standard Release (Common)
|
||
147 |
117mg
(16% RDI)
|
Standard Release (Common)
|
||
148 |
116mg
(16% RDI)
|
Standard Release (Common)
|
||
149 |
Whole Wheat Pasta
(Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program))
1 cup spaghetti not packed
|
113mg
(16% RDI)
|
Standard Release (Common)
|
|
150 |
112mg
(15% RDI)
|
Standard Release (Common)
|
||
151 |
111mg
(15% RDI)
|
Standard Release (Common)
|
||
152 |
109mg
(15% RDI)
|
Standard Release (Common)
|
||
153 |
108mg
(15% RDI)
|
Standard Release (Common)
|
||
154 |
108mg
(15% RDI)
|
Standard Release (Common)
|
||
155 |
107mg
(15% RDI)
|
Standard Release (Common)
|
||
156 |
106mg
(15% RDI)
|
Standard Release (Common)
|
||
157 |
105mg
(14% RDI)
|
Standard Release (Common)
|
||
158 |
105mg
(14% RDI)
|
Standard Release (Common)
|
||
159 |
105mg
(14% RDI)
|
Standard Release (Common)
|
||
160 |
104mg
(14% RDI)
|
Standard Release (Common)
|
||
161 |
103mg
(14% RDI)
|
Standard Release (Common)
|
||
162 |
103mg
(14% RDI)
|
Standard Release (Common)
|
||
163 |
102mg
(14% RDI)
|
Standard Release (Common)
|
||
164 |
101mg
(14% RDI)
|
Standard Release (Common)
|
||
165 |
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)
|
101mg
(14% RDI)
|
Standard Release (Common)
|
|
166 |
100mg
(14% RDI)
|
Standard Release (Common)
|
||
167 |
99mg
(14% RDI)
|
Standard Release (Common)
|
||
168 |
99mg
(14% RDI)
|
Standard Release (Common)
|
||
169 |
97mg
(13% RDI)
|
Standard Release (Common)
|
||
170 |
97mg
(13% RDI)
|
Standard Release (Common)
|
||
171 |
97mg
(13% RDI)
|
Standard Release (Common)
|
||
172 |
95mg
(13% RDI)
|
Standard Release (Common)
|
||
173 |
Couscous, cooked
1 cup, cooked
|
93mg
(13% RDI)
|
Standard Release (Common)
|
|
174 |
91mg
(12% RDI)
|
Standard Release (Common)
|
||
175 |
90mg
(12% RDI)
|
Standard Release (Common)
|
||
176 |
90mg
(12% RDI)
|
Standard Release (Common)
|
||
177 |
89mg
(12% RDI)
|
Standard Release (Common)
|
||
178 |
87mg
(12% RDI)
|
Standard Release (Common)
|
||
179 |
86mg
(12% RDI)
|
Standard Release (Common)
|
||
180 |
85mg
(12% RDI)
|
Standard Release (Common)
|
||
181 |
85mg
(12% RDI)
|
Standard Release (Common)
|
||
182 |
85mg
(12% RDI)
|
Standard Release (Common)
|
||
183 |
84mg
(12% RDI)
|
Standard Release (Common)
|
||
184 |
84mg
(12% RDI)
|
Standard Release (Common)
|
||
185 |
84mg
(12% RDI)
|
Standard Release (Common)
|
||
186 |
84mg
(11% RDI)
|
Standard Release (Common)
|
||
187 |
83mg
(11% RDI)
|
Standard Release (Common)
|
||
188 |
83mg
(11% RDI)
|
Standard Release (Common)
|
||
189 |
83mg
(11% RDI)
|
Standard Release (Common)
|
||
190 |
82mg
(11% RDI)
|
Standard Release (Common)
|
||
191 |
82mg
(11% RDI)
|
Standard Release (Common)
|
||
192 |
81mg
(11% RDI)
|
Standard Release (Common)
|
||
193 |
81mg
(11% RDI)
|
Standard Release (Common)
|
||
194 |
81mg
(11% RDI)
|
Standard Release (Common)
|
||
195 |
Cooked Pasta (Unenriched)
(Pasta, cooked, unenriched, without added salt)
1 cup spaghetti not packed
|
81mg
(11% RDI)
|
Standard Release (Common)
|
|
196 |
80mg
(11% RDI)
|
Standard Release (Common)
|
||
197 |
79mg
(11% RDI)
|
Standard Release (Common)
|
||
198 |
78mg
(11% RDI)
|
Standard Release (Common)
|
||
199 |
78mg
(11% RDI)
|
Standard Release (Common)
|
||
200 |
77mg
(11% RDI)
|
Standard Release (Common)
|