Nutrients to Rank
Choose food groups
Serving size
Select data source
Checkbox | Number |
|
|
|
---|---|---|---|---|
1 |
20354.4mcg
|
Standard Release (Common)
|
||
2 |
19276.3mcg
|
Standard Release (Common)
|
||
3 |
14560mcg
|
Standard Release (Common)
|
||
4 |
12153.6mcg
|
Standard Release (Common)
|
||
5 |
11774.3mcg
|
Standard Release (Common)
|
||
6 |
11342.7mcg
|
Standard Release (Common)
|
||
7 |
9615.9mcg
|
Standard Release (Common)
|
||
8 |
7485.5mcg
|
Standard Release (Common)
|
||
9 |
7053.8mcg
|
Standard Release (Common)
|
||
10 |
6477.9mcg
|
Standard Release (Common)
|
||
11 |
6250mcg
|
Standard Release (Common)
|
||
12 |
4148.8mcg
|
Standard Release (Common)
|
||
13 |
4148.8mcg
|
Standard Release (Common)
|
||
14 |
4048.2mcg
|
Standard Release (Common)
|
||
15 |
3960mcg
|
Standard Release (Common)
|
||
16 |
3659.4mcg
|
Standard Release (Common)
|
||
17 |
3591.7mcg
|
Standard Release (Common)
|
||
18 |
3571.2mcg
|
Standard Release (Common)
|
||
19 |
3532.8mcg
|
Standard Release (Common)
|
||
20 |
3467mcg
|
Standard Release (Common)
|
||
21 |
3336.6mcg
|
Standard Release (Common)
|
||
22 |
3000.4mcg
|
Standard Release (Common)
|
||
23 |
2987mcg
|
Standard Release (Common)
|
||
24 |
2900.8mcg
|
Standard Release (Common)
|
||
25 |
2635mcg
|
Standard Release (Common)
|
||
26 |
Cooked Beet Greens (Boiled, Drained)
(Beet greens, cooked, boiled, drained, without salt)
1 cup (1 inch pieces)
|
2619.4mcg
|
Standard Release (Common)
|
|
27 |
2509.5mcg
|
Standard Release (Common)
|
||
28 |
2484.3mcg
|
Standard Release (Common)
|
||
29 |
2401.3mcg
|
Standard Release (Common)
|
||
30 |
2281.9mcg
|
Standard Release (Common)
|
||
31 |
2088.8mcg
|
Standard Release (Common)
|
||
32 |
2070mcg
|
Standard Release (Common)
|
||
33 |
2032.8mcg
|
Standard Release (Common)
|
||
34 |
2012.4mcg
|
Standard Release (Common)
|
||
35 |
1960.8mcg
|
Standard Release (Common)
|
||
36 |
1691mcg
|
Standard Release (Common)
|
||
37 |
1684.8mcg
|
Standard Release (Common)
|
||
38 |
1653.1mcg
|
Standard Release (Common)
|
||
39 |
1640.5mcg
|
Standard Release (Common)
|
||
40 |
1556.3mcg
|
Standard Release (Common)
|
||
41 |
1524.6mcg
|
Standard Release (Common)
|
||
42 |
1519.9mcg
|
Standard Release (Common)
|
||
43 |
1430.6mcg
|
Standard Release (Common)
|
||
44 |
1428.8mcg
|
Standard Release (Common)
|
||
45 |
1401.1mcg
|
Standard Release (Common)
|
||
46 |
1399.2mcg
|
Standard Release (Common)
|
||
47 |
1387.8mcg
|
Standard Release (Common)
|
||
48 |
1276.7mcg
|
Standard Release (Common)
|
||
49 |
1240.4mcg
|
Standard Release (Common)
|
||
50 |
1147mcg
|
Standard Release (Common)
|
||
51 |
1123.2mcg
|
Standard Release (Common)
|
||
52 |
1086.6mcg
|
Standard Release (Common)
|
||
53 |
1071.7mcg
|
Standard Release (Common)
|
||
54 |
1001.8mcg
|
Standard Release (Common)
|
||
55 |
958.5mcg
|
Standard Release (Common)
|
||
56 |
957mcg
|
Standard Release (Common)
|
||
57 |
951.4mcg
|
Standard Release (Common)
|
||
58 |
933.8mcg
|
Standard Release (Common)
|
||
59 |
890mcg
|
Standard Release (Common)
|
||
60 |
824.5mcg
|
Standard Release (Common)
|
||
61 |
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)
|
806.3mcg
|
Standard Release (Common)
|
|
62 |
802.6mcg
|
Standard Release (Common)
|
||
63 |
801.3mcg
|
Standard Release (Common)
|
||
64 |
711mcg
|
Standard Release (Common)
|
||
65 |
685.8mcg
|
Standard Release (Common)
|
||
66 |
Butterhead Lettuce
(Lettuce, butterhead (includes boston and bibb types), raw)
1 cup, shredded or chopped
|
672.7mcg
|
Standard Release (Common)
|
|
67 |
661.9mcg
|
Standard Release (Common)
|
||
68 |
640mcg
|
Standard Release (Common)
|
||
69 |
624mcg
|
Standard Release (Common)
|
||
70 |
623.3mcg
|
Standard Release (Common)
|
||
71 |
622.8mcg
|
Standard Release (Common)
|
||
72 |
600mcg
|
Standard Release (Common)
|
||
73 |
593.9mcg
|
Standard Release (Common)
|
||
74 |
581.9mcg
|
Standard Release (Common)
|
||
75 |
571.1mcg
|
Standard Release (Common)
|
||
76 |
571.2mcg
|
Standard Release (Common)
|
||
77 |
567mcg
|
Standard Release (Common)
|
||
78 |
544.7mcg
|
Standard Release (Common)
|
||
79 |
528.1mcg
|
Standard Release (Common)
|
||
80 |
508.1mcg
|
Standard Release (Common)
|
||
81 |
493.5mcg
|
Standard Release (Common)
|
||
82 |
482.7mcg
|
Standard Release (Common)
|
||
83 |
466.2mcg
|
Standard Release (Common)
|
||
84 |
459mcg
|
Standard Release (Common)
|
||
85 |
448.4mcg
|
Standard Release (Common)
|
||
86 |
421.2mcg
|
Standard Release (Common)
|
||
87 |
418.9mcg
|
Standard Release (Common)
|
||
88 |
410mcg
|
Standard Release (Common)
|
||
89 |
386.4mcg
|
Standard Release (Common)
|
||
90 |
368.3mcg
|
Standard Release (Common)
|
||
91 |
357mcg
|
Standard Release (Common)
|
||
92 |
336mcg
|
Standard Release (Common)
|
||
93 |
329.4mcg
|
Standard Release (Common)
|
||
94 |
326.3mcg
|
Standard Release (Common)
|
||
95 |
319.1mcg
|
Standard Release (Common)
|
||
96 |
304.3mcg
|
Standard Release (Common)
|
||
97 |
292.8mcg
|
Standard Release (Common)
|
||
98 |
288.4mcg
|
Standard Release (Common)
|
||
99 |
286.4mcg
|
Standard Release (Common)
|
||
100 |
285.2mcg
|
Standard Release (Common)
|
||
101 |
280mcg
|
Standard Release (Common)
|
||
102 |
273.9mcg
|
Standard Release (Common)
|
||
103 |
269.1mcg
|
Standard Release (Common)
|
||
104 |
259.1mcg
|
Standard Release (Common)
|
||
105 |
258mcg
|
Standard Release (Common)
|
||
106 |
251.5mcg
|
Standard Release (Common)
|
||
107 |
250.5mcg
|
Standard Release (Common)
|
||
108 |
249.8mcg
|
Standard Release (Common)
|
||
109 |
238.7mcg
|
Standard Release (Common)
|
||
110 |
232.2mcg
|
Standard Release (Common)
|
||
111 |
226.9mcg
|
Standard Release (Common)
|
||
112 |
225.6mcg
|
Standard Release (Common)
|
||
113 |
219.6mcg
|
Standard Release (Common)
|
||
114 |
Navel Oranges
(Oranges, raw, navels (Includes foods for USDA's Food Distribution Program))
1 cup sections, without membranes
|
212.9mcg
|
Standard Release (Common)
|
|
115 |
207.4mcg
|
Standard Release (Common)
|
||
116 |
199.4mcg
|
Standard Release (Common)
|
||
117 |
190.4mcg
|
Standard Release (Common)
|
||
118 |
186mcg
|
Standard Release (Common)
|
||
119 |
185.9mcg
|
Standard Release (Common)
|
||
120 |
184.9mcg
|
Standard Release (Common)
|
||
121 |
184.3mcg
|
Standard Release (Common)
|
||
122 |
183.3mcg
|
Standard Release (Common)
|
||
123 |
181.1mcg
|
Standard Release (Common)
|
||
124 |
176.5mcg
|
Standard Release (Common)
|
||
125 |
173.5mcg
|
Standard Release (Common)
|
||
126 |
Green Onions (Spring Onions, Scallions)
(Onions, spring or scallions (includes tops and bulb), raw)
1 medium (4-1/8 inch long)
|
170.6mcg
|
Standard Release (Common)
|
|
127 |
169.9mcg
|
Standard Release (Common)
|
||
128 |
169mcg
|
Standard Release (Common)
|
||
129 |
169.2mcg
|
Standard Release (Common)
|
||
130 |
167.3mcg
|
Standard Release (Common)
|
||
131 |
161.7mcg
|
Standard Release (Common)
|
||
132 |
158.8mcg
|
Standard Release (Common)
|
||
133 |
158.8mcg
|
Standard Release (Common)
|
||
134 |
158.1mcg
|
Standard Release (Common)
|
||
135 |
155.8mcg
|
Standard Release (Common)
|
||
136 |
144.2mcg
|
Standard Release (Common)
|
||
137 |
140.1mcg
|
Standard Release (Common)
|
||
138 |
138mcg
|
Standard Release (Common)
|
||
139 |
135.5mcg
|
Standard Release (Common)
|
||
140 |
131.8mcg
|
Standard Release (Common)
|
||
141 |
130.9mcg
|
Standard Release (Common)
|
||
142 |
129.9mcg
|
Standard Release (Common)
|
||
143 |
129.1mcg
|
Standard Release (Common)
|
||
144 |
121.8mcg
|
Standard Release (Common)
|
||
145 |
120.5mcg
|
Standard Release (Common)
|
||
146 |
120.5mcg
|
Standard Release (Common)
|
||
147 |
118.4mcg
|
Standard Release (Common)
|
||
148 |
112.4mcg
|
Standard Release (Common)
|
||
149 |
Cooked Whole Wheat Pasta
(Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program))
1 cup spaghetti not packed
|
110mcg
|
Standard Release (Common)
|
|
150 |
108.7mcg
|
Standard Release (Common)
|
||
151 |
106.9mcg
|
Standard Release (Common)
|
||
152 |
105.4mcg
|
Standard Release (Common)
|
||
153 |
105mcg
|
Standard Release (Common)
|
||
154 |
102.4mcg
|
Standard Release (Common)
|
||
155 |
100.8mcg
|
Standard Release (Common)
|
||
156 |
100.1mcg
|
Standard Release (Common)
|
||
157 |
98.3mcg
|
Standard Release (Common)
|
||
158 |
Quinoa, cooked
1 cup
|
98.1mcg
|
Standard Release (Common)
|
|
159 |
94.6mcg
|
Standard Release (Common)
|
||
160 |
87.9mcg
|
Standard Release (Common)
|
||
161 |
83.2mcg
|
Standard Release (Common)
|
||
162 |
79.4mcg
|
Standard Release (Common)
|
||
163 |
76.5mcg
|
Standard Release (Common)
|
||
164 |
76.5mcg
|
Standard Release (Common)
|
||
165 |
73.5mcg
|
Standard Release (Common)
|
||
166 |
71.4mcg
|
Standard Release (Common)
|
||
167 |
71.3mcg
|
Standard Release (Common)
|
||
168 |
67.2mcg
|
Standard Release (Common)
|
||
169 |
67.2mcg
|
Standard Release (Common)
|
||
170 |
67.2mcg
|
Standard Release (Common)
|
||
171 |
66.8mcg
|
Standard Release (Common)
|
||
172 |
66.7mcg
|
Standard Release (Common)
|
||
173 |
66.2mcg
|
Standard Release (Common)
|
||
174 |
65.7mcg
|
Standard Release (Common)
|
||
175 |
65.6mcg
|
Standard Release (Common)
|
||
176 |
64.6mcg
|
Standard Release (Common)
|
||
177 |
64.4mcg
|
Standard Release (Common)
|
||
178 |
63.5mcg
|
Standard Release (Common)
|
||
179 |
61.5mcg
|
Standard Release (Common)
|
||
180 |
61.6mcg
|
Standard Release (Common)
|
||
181 |
61.2mcg
|
Standard Release (Common)
|
||
182 |
60.8mcg
|
Standard Release (Common)
|
||
183 |
60.7mcg
|
Standard Release (Common)
|
||
184 |
61mcg
|
Standard Release (Common)
|
||
185 |
Sweet Pickled Cucumbers
(Pickles, cucumber, sweet (includes bread and butter pickles))
1 large gherkin (3 inch long)
|
59.5mcg
|
Standard Release (Common)
|
|
186 |
57.5mcg
|
Standard Release (Common)
|
||
187 |
55.2mcg
|
Standard Release (Common)
|
||
188 |
53.9mcg
|
Standard Release (Common)
|
||
189 |
53.2mcg
|
Standard Release (Common)
|
||
190 |
52.6mcg
|
Standard Release (Common)
|
||
191 |
51.9mcg
|
Standard Release (Common)
|
||
192 |
52mcg
|
Standard Release (Common)
|
||
193 |
Baked Potatoes with Skin (Peel)
(Potatoes, white, flesh and skin, baked)
1 potato medium (2-1/4 inch to 3-1/4 inch dia)
|
51.9mcg
|
Standard Release (Common)
|
|
194 |
Hominy, canned, white
1 cup
|
49.5mcg
|
Standard Release (Common)
|
|
195 |
48.4mcg
|
Standard Release (Common)
|
||
196 |
47.3mcg
|
Standard Release (Common)
|
||
197 |
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)
|
|
198 |
46mcg
|
Standard Release (Common)
|
||
199 |
45.9mcg
|
Standard Release (Common)
|
||
200 |
44.2mcg
|
Standard Release (Common)
|