Nutrient Ranking Tool

Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.

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Vegetables Highest in Folate DFE

200 results

		Name	Folate DFE	Data source
+	1	Raw Arrowroot (Arrowroot, raw) 1 cup, sliced	405.6mcg	Standard Release (Common)
+	2	Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup	268.2mcg	Standard Release (Common)
+	3	Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup	262.8mcg	Standard Release (Common)
+	4	Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped	238.5mcg	Standard Release (Common)
+	5	Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup	232.3mcg	Standard Release (Common)
+	6	Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup	199.9mcg	Standard Release (Common)
+	7	Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup	172.8mcg	Standard Release (Common)
+	8	Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped	169.9mcg	Standard Release (Common)
+	9	Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped	168.5mcg	Standard Release (Common)
+	10	Raw Beets (Beets, raw) 1 cup	148.2mcg	Standard Release (Common)
+	11	Raw Vinespinach (Vinespinach, (basella), raw) 100 grams	140mcg	Standard Release (Common)
+	12	Cooked Beets (Beets, cooked, boiled, drained) 1 cup	136mcg	Standard Release (Common)
+	13	Cooked Mustard Spinach (Boiled, Drained) (Mustard spinach, (tendergreen), cooked, boiled, drained, without salt) 1 cup, chopped	131.4mcg	Standard Release (Common)
+	14	Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams	127mcg	Standard Release (Common)
+	15	Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup	120.4mcg	Standard Release (Common)
+	16	Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup	117mcg	Standard Release (Common)
+	17	Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup	108.6mcg	Standard Release (Common)
+	18	Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped	106.7mcg	Standard Release (Common)
+	19	Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams	104mcg	Standard Release (Common)
+	20	Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup	100.8mcg	Standard Release (Common)
+	21	Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup	100.8mcg	Standard Release (Common)
+	22	Raw Green Peas (Peas, green, raw) 1 cup	94.3mcg	Standard Release (Common)
+	23	Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup	93.6mcg	Standard Release (Common)
+	24	Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices	92mcg	Standard Release (Common)
+	25	Raw Parsley (Parsley, fresh) 1 cup chopped	91.2mcg	Standard Release (Common)
+	26	Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup	90.5mcg	Standard Release (Common)
+	27	Raw Chrysanthemum Leaves (Chrysanthemum leaves, raw) 1 cup, chopped	90.3mcg	Standard Release (Common)
+	28	Raw Parsnips (Parsnips, raw) 1 cup slices	89.1mcg	Standard Release (Common)
+	29	Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup	87.1mcg	Standard Release (Common)
+	30	Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium	87mcg	Standard Release (Common)
+	31	Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped	84.5mcg	Standard Release (Common)
+	32	Kimchi (Cabbage, kimchi) 1 cup	78mcg	Standard Release (Common)
+	33	Lentil Sprouts (Lentils, sprouted, raw) 1 cup	77mcg	Standard Release (Common)
+	34	Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup	75.2mcg	Standard Release (Common)
+	35	Canned Green Chili Peppers (Peppers, chili, green, canned) 1 cup	75.1mcg	Standard Release (Common)
+	36	Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices	73.6mcg	Standard Release (Common)
+	37	Endive (Endive, raw) 1 cup	71mcg	Standard Release (Common)
+	38	Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded	69.7mcg	Standard Release (Common)
+	39	Raw Asparagus (Asparagus, raw) 1 cup	69.7mcg	Standard Release (Common)
+	40	Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup	69.2mcg	Standard Release (Common)
+	41	Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams	67mcg	Standard Release (Common)
+	42	Raw Bitter Melon (Balsam-pear (bitter gourd), pods, raw) 1 cup (1/2 inch pieces)	67mcg	Standard Release (Common)
+	43	Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded	66.7mcg	Standard Release (Common)
+	44	Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)	65.7mcg	Standard Release (Common)
+	45	Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded	63.9mcg	Standard Release (Common)
+	46	Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup	63.4mcg	Standard Release (Common)
+	47	Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup	63.4mcg	Standard Release (Common)
+	48	Cooked Bitter Melon (Boiled, Drained) (Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt) 1 cup (1/2 inch pieces)	63.2mcg	Standard Release (Common)
+	49	Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices	61.3mcg	Standard Release (Common)
+	50	Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)	61mcg	Standard Release (Common)
+	51	Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup	60.9mcg	Standard Release (Common)
+	52	Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving	60.4mcg	Standard Release (Common)
+	53	Raw Okra (Okra, raw) 1 cup	60mcg	Standard Release (Common)
+	54	Raw Spinach (Spinach, raw) 1 cup	58.2mcg	Standard Release (Common)
+	55	Raw Broccoli (Broccoli, raw) 1 cup chopped	57.3mcg	Standard Release (Common)
+	56	Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup	57mcg	Standard Release (Common)
+	57	Palm Hearts (Canned) (Hearts of palm, canned) 1 cup	56.9mcg	Standard Release (Common)
+	58	Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded	56mcg	Standard Release (Common)
+	59	Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup	56mcg	Standard Release (Common)
+	60	Raw Cassava (Cassava, raw) 1 cup	55.6mcg	Standard Release (Common)
+	61	Cooked Pumpkin Flowers (Boiled, Drained) (Pumpkin flowers, cooked, boiled, drained, without salt) 1 cup	54.9mcg	Standard Release (Common)
+	62	Sweet Red Bell Peppers (Peppers, sweet, red, raw) 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)	54.7mcg	Standard Release (Common)
+	63	Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup	54.6mcg	Standard Release (Common)
+	64	Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup	53.7mcg	Standard Release (Common)
+	65	Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed	50.4mcg	Standard Release (Common)
+	66	Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced	50.4mcg	Standard Release (Common)
+	67	Raw Citronella (Lemon Grass) (Lemon grass (citronella), raw) 1 cup	50.3mcg	Standard Release (Common)
+	68	Cooked Malabar Spinach (Malabar spinach, cooked) 1 cup	50.2mcg	Standard Release (Common)
+	69	Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	50mcg	Standard Release (Common)
+	70	Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup	50mcg	Standard Release (Common)
+	71	Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced	49.5mcg	Standard Release (Common)
+	72	Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium	48.4mcg	Standard Release (Common)
+	73	Raw Sweet Yellow Peppers (Peppers, sweet, yellow, raw) 1 pepper, large (3-3/4 inch long, 3 inch dia)	48.4mcg	Standard Release (Common)
+	74	Cooked Napa Cabbage (Cabbage, napa, cooked) 1 cup	46.9mcg	Standard Release (Common)
+	75	Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)	46.7mcg	Standard Release (Common)
+	76	Raw Collards (Collards, raw) 1 cup, chopped	46.4mcg	Standard Release (Common)
+	77	Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup	46.4mcg	Standard Release (Common)
+	78	Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded	46.2mcg	Standard Release (Common)
+	79	Cooked Parsnips (Boiled, Drained) (Parsnips, cooked, boiled, drained, without salt) 1/2 cup slices	45.2mcg	Standard Release (Common)
+	80	Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup	45mcg	Standard Release (Common)
+	81	Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)	45mcg	Standard Release (Common)
+	82	Raw Garland Chrysanthemum (Chrysanthemum, garland, raw) 1 cup (1 inch pieces)	44.3mcg	Standard Release (Common)
+	83	Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup	44.2mcg	Standard Release (Common)
+	84	Raw Yellow Tomatoes (Tomatoes, yellow, raw) 1 cup, chopped	41.7mcg	Standard Release (Common)
+	85	Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced	41.4mcg	Standard Release (Common)
+	86	Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup	41.3mcg	Standard Release (Common)
+	87	Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup	41.3mcg	Standard Release (Common)
+	88	Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes	41mcg	Standard Release (Common)
+	89	Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped	40.2mcg	Standard Release (Common)
+	90	Raw Garden Cress (Cress, garden, raw) 1 cup	40mcg	Standard Release (Common)
+	91	Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup	39.7mcg	Standard Release (Common)
+	92	Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices	39mcg	Standard Release (Common)
+	93	Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes	39mcg	Standard Release (Common)
+	94	Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes	39mcg	Standard Release (Common)
+	95	Raw Cabbage (Cabbage, raw) 1 cup, chopped	38.3mcg	Standard Release (Common)
+	96	Laver Seaweed (Seaweed, laver, raw) 10 sheets	38mcg	Standard Release (Common)
+	97	Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes	37.8mcg	Standard Release (Common)
+	98	Raw Yellow Snap Beans (Beans, snap, yellow, raw) 1 cup 1/2 inch pieces	37mcg	Standard Release (Common)
+	99	Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head	36.9mcg	Standard Release (Common)
+	100	Raw Green Cauliflower (Cauliflower, green, raw) 1 cup	36.5mcg	Standard Release (Common)
+	101	Raw Radish Sprouts (Radish seeds, sprouted, raw) 1 cup	36.1mcg	Standard Release (Common)
+	102	Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup	36mcg	Standard Release (Common)
+	103	Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced	36mcg	Standard Release (Common)
+	104	Raw Banana Peppers (Pepper, banana, raw) 1 cup	36mcg	Standard Release (Common)
+	105	Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped	34.3mcg	Standard Release (Common)
+	106	Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup	34.1mcg	Standard Release (Common)
+	107	Raw Sweet White Corn (Corn, sweet, white, raw) 1 ear, small (5-1/2 inch to 6-1/2 inch long)	33.6mcg	Standard Release (Common)
+	108	Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped	33.2mcg	Standard Release (Common)
+	109	Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces	33mcg	Standard Release (Common)
+	110	Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes	32.8mcg	Standard Release (Common)
+	111	Raw Summer Squash (Squash, summer, all varieties, raw) 1 cup, sliced	32.8mcg	Standard Release (Common)
+	112	Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced	32.7mcg	Standard Release (Common)
+	113	Raw Daikon (Oriental Radishes) (Radishes, oriental, raw) 1 cup slices	32.5mcg	Standard Release (Common)
+	114	Raw Water Spinach (Water convolvulus,raw) 1 cup, chopped	31.9mcg	Standard Release (Common)
+	115	Raw Chicory Greens (Chicory greens, raw) 1 cup, chopped	31.9mcg	Standard Release (Common)
+	116	Cooked Onions (Boiled, Drained) (Onions, cooked, boiled, drained, without salt) 1 cup	31.5mcg	Standard Release (Common)
+	117	Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup	31.2mcg	Standard Release (Common)
+	118	Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup	31.1mcg	Standard Release (Common)
+	119	Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces	30.5mcg	Standard Release (Common)
+	120	Raw Onions (Onions, raw) 1 cup, chopped	30.4mcg	Standard Release (Common)
+	121	Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped	30.4mcg	Standard Release (Common)
+	122	Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek	29.8mcg	Standard Release (Common)
+	123	Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped	29.8mcg	Standard Release (Common)
+	124	Canned Pumpkin (Pumpkin, canned, without salt) 1 cup	29.4mcg	Standard Release (Common)
+	125	Rutabagas (Neeps Swedes) (Rutabagas, raw) 1 cup, cubes	29.4mcg	Standard Release (Common)
+	126	Raw Radishes (Radishes, raw) 1 cup slices	29mcg	Standard Release (Common)
+	127	Cooked Chayote (Boiled, Drained) (Chayote, fruit, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	28.8mcg	Standard Release (Common)
+	128	Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces	28.1mcg	Standard Release (Common)
+	129	Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup	28.1mcg	Standard Release (Common)
+	130	Raw Winter Squash (Squash, winter, all varieties, raw) 1 cup, cubes	27.8mcg	Standard Release (Common)
+	131	Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup	27.5mcg	Standard Release (Common)
+	132	Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed	27mcg	Standard Release (Common)
+	133	Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole	26.5mcg	Standard Release (Common)
+	134	Cooked Rutabagas (Neeps Swedes) (Boiled, Drained) (Rutabagas, cooked, boiled, drained, without salt) 1 cup, cubes	25.5mcg	Standard Release (Common)
+	135	Cooked Taro (Taro, cooked, without salt) 1 cup, sliced	25.1mcg	Standard Release (Common)
+	136	Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	25mcg	Standard Release (Common)
+	137	Cooked Daikon (Oriental Radishes) (Boiled, Drained) (Radishes, oriental, cooked, boiled, drained, without salt) 1 cup, sliced	25mcg	Standard Release (Common)
+	138	Raw Cremini Mushrooms (Exposed To Sunlight) (Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw) 1 cup whole	24.4mcg	Standard Release (Common)
+	139	Raw Serrano Peppers (Peppers, serrano, raw) 1 cup, chopped	24.2mcg	Standard Release (Common)
+	140	Raw Crookneck Summer Squash (Squash, summer, crookneck and straightneck, raw) 1 cup sliced	24.1mcg	Standard Release (Common)
+	141	Raw Portobello Mushrooms (Mushrooms, portabella, raw) 1 cup diced	24.1mcg	Standard Release (Common)
+	142	Raw Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, raw) 1 cup diced	24.1mcg	Standard Release (Common)
+	143	Radicchio (Radicchio, raw) 1 cup, shredded	24mcg	Standard Release (Common)
+	144	Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes	23.8mcg	Standard Release (Common)
+	145	Raw Fennel Bulb (Fennel, bulb, raw) 1 cup, sliced	23.5mcg	Standard Release (Common)
+	146	Raw Celery (Celery, raw) 1 stalk, large (11 inch-12 inch long)	23mcg	Standard Release (Common)
+	147	Baby Carrots (Carrots, baby, raw) 1 nlea serving	23mcg	Standard Release (Common)
+	148	Raw Yautia (Yautia (tannier), raw) 1 cup, sliced	23mcg	Standard Release (Common)
+	149	Raw Taro (Taro, raw) 1 cup, sliced	22.9mcg	Standard Release (Common)
+	150	Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes	22.4mcg	Standard Release (Common)
+	151	Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed	22.1mcg	Standard Release (Common)
+	152	Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices	21.8mcg	Standard Release (Common)
+	153	Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes	21.8mcg	Standard Release (Common)
+	154	Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole	21.8mcg	Standard Release (Common)
+	155	Raw Kohlrabi (Kohlrabi, raw) 1 cup	21.6mcg	Standard Release (Common)
+	156	Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced	21.6mcg	Standard Release (Common)
+	157	Boiled Red Bell Peppers (Peppers, sweet, red, cooked, boiled, drained, without salt) 1 cup, strips	21.6mcg	Standard Release (Common)
+	158	Cooked Green Bell Peppers (Boiled, Drained) (Peppers, sweet, green, cooked, boiled, drained, without salt) 1 cup, chopped or strips	21.6mcg	Standard Release (Common)
+	159	Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) 1 cup shredded	20.9mcg	Standard Release (Common)
+	160	Cooked Yellow Sweet Corn (Boiled, Drained) (Corn, sweet, yellow, cooked, boiled, drained, without salt) 1 ear small (5-1/2 inch to 6-1/2 inch long)	20.5mcg	Standard Release (Common)
+	161	Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	20.2mcg	Standard Release (Common)
+	162	Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices	19.8mcg	Standard Release (Common)
+	163	Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed	19.7mcg	Standard Release (Common)
+	164	Raw Witloof Chicory (Chicory, witloof, raw) 1 head	19.6mcg	Standard Release (Common)
+	165	Raw Wakame (Seaweed, wakame, raw) 2 tbsp (1/8 cup)	19.6mcg	Standard Release (Common)
+	166	Raw Turnips (Turnips, raw) 1 cup, cubes	19.5mcg	Standard Release (Common)
+	167	Raw Pumpkin Flowers (Pumpkin flowers, raw) 1 cup	19.5mcg	Standard Release (Common)
+	168	Arugula (Arugula, raw) 1 cup	19.4mcg	Standard Release (Common)
+	169	Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup	18.9mcg	Standard Release (Common)
+	170	Raw Jelly Ear (Tree Ear, Pepeao) (Jew's ear, (pepeao), raw) 1 cup slices	18.8mcg	Standard Release (Common)
+	171	Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup	18.7mcg	Standard Release (Common)
+	172	Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes	18.6mcg	Standard Release (Common)
+	173	Irishmoss Seaweed (Seaweed, irishmoss, raw) 2 tbsp (1/8 cup)	18.2mcg	Standard Release (Common)
+	174	Raw Eggplant (Eggplant, raw) 1 cup, cubes	18mcg	Standard Release (Common)
+	175	Kelp Seaweed (Seaweed, kelp, raw) 2 tbsp (1/8 cup)	18mcg	Standard Release (Common)
+	176	Cooked Sweet White Corn (Boiled, Drained) (Corn, sweet, white, cooked, boiled, drained, without salt) 1 ear, small (5-1/2 inch to 6-1/2 inch long)	17.8mcg	Standard Release (Common)
+	177	Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup	17.8mcg	Standard Release (Common)
+	178	Cooked Hawaiin Mountain Yam (Steamed) (Mountain yam, hawaii, cooked, steamed, without salt) 1 cup, cubes	17.4mcg	Standard Release (Common)
+	179	Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped	16mcg	Standard Release (Common)
+	180	Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped	15.8mcg	Standard Release (Common)
+	181	Raw Green Bell Peppers (Peppers, sweet, green, raw) 1 cup, chopped	14.9mcg	Standard Release (Common)
+	182	Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped	14.9mcg	Standard Release (Common)
+	183	Raw Maitake Mushrooms (Mushrooms, maitake, raw) 1 cup diced	14.7mcg	Standard Release (Common)
+	184	Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes	14.6mcg	Standard Release (Common)
+	185	Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped	14.4mcg	Standard Release (Common)
+	186	Raw Hungarian Peppers (Peppers, hungarian, raw) 1 pepper	14.3mcg	Standard Release (Common)
+	187	Raw Pumpkin Leaves (Pumpkin leaves, raw) 1 cup	14mcg	Standard Release (Common)
+	188	Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)	14mcg	Standard Release (Common)
+	189	Cooked Turnips (Boiled, Drained) (Turnips, cooked, boiled, drained, without salt) 1 cup, cubes	14mcg	Standard Release (Common)
+	190	Cooked Eggplant (Boiled, Drained) (Eggplant, cooked, boiled, drained, without salt) 1 cup (1 inch cubes)	13.9mcg	Standard Release (Common)
+	191	Raw Chicory Roots (Chicory roots, raw) 1 root	13.8mcg	Standard Release (Common)
+	192	Green Leaf Lettuce (Lettuce, green leaf, raw) 1 cup shredded	13.7mcg	Standard Release (Common)
+	193	Raw Carrots (Carrots, raw) 1 large (7-1/4 inch to 8-/1/2 inch long)	13.7mcg	Standard Release (Common)
+	194	Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped	13.7mcg	Standard Release (Common)
+	195	Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)	13.6mcg	Standard Release (Common)
+	196	Cooked Mustard Greens (Boiled, Drained) (Mustard greens, cooked, boiled, drained, without salt) 1 cup, chopped	12.6mcg	Standard Release (Common)
+	197	Canned Mung Bean Sprouts (Drained) (Beans, mung, mature seeds, sprouted, canned, drained solids) 1 cup	12.5mcg	Standard Release (Common)
+	198	Raw Celeriac (Celeriac, raw) 1 cup	12.5mcg	Standard Release (Common)
+	199	Cooked Spaghetti Squash (Boiled, Drained) (Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt) 1 cup	12.4mcg	Standard Release (Common)
+	200	Raw Spaghetti Squash (Squash, winter, spaghetti, raw) 1 cup, cubes	12.1mcg	Standard Release (Common)