Nutrients to Rank
Choose food groups
Serving size
Select data source
Checkbox | Number |
|
|
|
---|---|---|---|---|
1 |
503mg
(48% RDI)
|
Standard Release (Common)
|
||
2 |
491mg
(47% RDI)
|
Standard Release (Common)
|
||
3 |
429mg
(41% RDI)
|
Standard Release (Common)
|
||
4 |
405mg
(39% RDI)
|
Standard Release (Common)
|
||
5 |
352mg
(34% RDI)
|
Standard Release (Common)
|
||
6 |
324mg
(31% RDI)
|
Standard Release (Common)
|
||
7 |
322mg
(31% RDI)
|
Standard Release (Common)
|
||
8 |
322mg
(31% RDI)
|
Standard Release (Common)
|
||
9 |
322mg
(31% RDI)
|
Standard Release (Common)
|
||
10 |
306mg
(29% RDI)
|
Standard Release (Common)
|
||
11 |
306mg
(29% RDI)
|
Standard Release (Common)
|
||
12 |
294mg
(28% RDI)
|
Standard Release (Common)
|
||
13 |
253mg
(24% RDI)
|
Standard Release (Common)
|
||
14 |
250mg
(24% RDI)
|
Standard Release (Common)
|
||
15 |
245mg
(23% RDI)
|
Standard Release (Common)
|
||
16 |
239mg
(23% RDI)
|
Standard Release (Common)
|
||
17 |
229mg
(22% RDI)
|
Standard Release (Common)
|
||
18 |
223mg
(21% RDI)
|
Standard Release (Common)
|
||
19 |
208mg
(20% RDI)
|
Standard Release (Common)
|
||
20 |
197mg
(19% RDI)
|
Standard Release (Common)
|
||
21 |
187mg
(18% RDI)
|
Standard Release (Common)
|
||
22 |
184mg
(18% RDI)
|
Standard Release (Common)
|
||
23 |
170mg
(16% RDI)
|
Standard Release (Common)
|
||
24 |
166mg
(16% RDI)
|
Standard Release (Common)
|
||
25 |
161mg
(15% RDI)
|
Standard Release (Common)
|
||
26 |
151mg
(14% RDI)
|
Standard Release (Common)
|
||
27 |
150mg
(14% RDI)
|
Standard Release (Common)
|
||
28 |
Baked Russet Potatoes
(Potatoes, Russet, flesh and skin, baked)
1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
|
149mg
(14% RDI)
|
Standard Release (Common)
|
|
29 |
145mg
(14% RDI)
|
Standard Release (Common)
|
||
30 |
144mg
(14% RDI)
|
Standard Release (Common)
|
||
31 |
142mg
(14% RDI)
|
Standard Release (Common)
|
||
32 |
142mg
(13% RDI)
|
Standard Release (Common)
|
||
33 |
141mg
(13% RDI)
|
Standard Release (Common)
|
||
34 |
140mg
(13% RDI)
|
Standard Release (Common)
|
||
35 |
138mg
(13% RDI)
|
Standard Release (Common)
|
||
36 |
130mg
(12% RDI)
|
Standard Release (Common)
|
||
37 |
Baked Red Potatoes
(Potatoes, red, flesh and skin, baked)
1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
|
130mg
(12% RDI)
|
Standard Release (Common)
|
|
38 |
125mg
(12% RDI)
|
Standard Release (Common)
|
||
39 |
Baked Sweet Potatoes
(Sweet potato, cooked, baked in skin, flesh, without salt)
1 medium (2 inch dia, 5 inch long, raw)
|
122mg
(12% RDI)
|
Standard Release (Common)
|
|
40 |
120mg
(11% RDI)
|
Standard Release (Common)
|
||
41 |
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)
|
118mg
(11% RDI)
|
Standard Release (Common)
|
|
42 |
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)
|
118mg
(11% RDI)
|
Standard Release (Common)
|
|
43 |
Baked Potatoes with Skin (Peel)
(Potatoes, white, flesh and skin, baked)
1 potato medium (2-1/4 inch to 3-1/4 inch dia)
|
118mg
(11% RDI)
|
Standard Release (Common)
|
|
44 |
117mg
(11% RDI)
|
Standard Release (Common)
|
||
45 |
113mg
(11% RDI)
|
Standard Release (Common)
|
||
46 |
113mg
(11% RDI)
|
Standard Release (Common)
|
||
47 |
111mg
(11% RDI)
|
Standard Release (Common)
|
||
48 |
110mg
(11% RDI)
|
Standard Release (Common)
|
||
49 |
110mg
(10% RDI)
|
Standard Release (Common)
|
||
50 |
Cooked Beet Greens (Boiled, Drained)
(Beet greens, cooked, boiled, drained, without salt)
1 cup (1 inch pieces)
|
109mg
(10% RDI)
|
Standard Release (Common)
|
|
51 |
109mg
(10% RDI)
|
Standard Release (Common)
|
||
52 |
106mg
(10% RDI)
|
Standard Release (Common)
|
||
53 |
103mg
(10% RDI)
|
Standard Release (Common)
|
||
54 |
103mg
(10% RDI)
|
Standard Release (Common)
|
||
55 |
101mg
(10% RDI)
|
Standard Release (Common)
|
||
56 |
99mg
(9% RDI)
|
Standard Release (Common)
|
||
57 |
99mg
(9% RDI)
|
Standard Release (Common)
|
||
58 |
98mg
(9% RDI)
|
Standard Release (Common)
|
||
59 |
98mg
(9% RDI)
|
Standard Release (Common)
|
||
60 |
97mg
(9% RDI)
|
Standard Release (Common)
|
||
61 |
96mg
(9% RDI)
|
Standard Release (Common)
|
||
62 |
94mg
(9% RDI)
|
Standard Release (Common)
|
||
63 |
93mg
(9% RDI)
|
Standard Release (Common)
|
||
64 |
Boiled Potatoes
(Potatoes, boiled, cooked in skin, flesh, without salt)
1 potato (2-1/2 inch dia, sphere)
|
92mg
(9% RDI)
|
Standard Release (Common)
|
|
65 |
91mg
(9% RDI)
|
Standard Release (Common)
|
||
66 |
90mg
(9% RDI)
|
Standard Release (Common)
|
||
67 |
90mg
(9% RDI)
|
Standard Release (Common)
|
||
68 |
88mg
(8% RDI)
|
Standard Release (Common)
|
||
69 |
88mg
(8% RDI)
|
Standard Release (Common)
|
||
70 |
88mg
(8% RDI)
|
Standard Release (Common)
|
||
71 |
87mg
(8% RDI)
|
Standard Release (Common)
|
||
72 |
87mg
(8% RDI)
|
Standard Release (Common)
|
||
73 |
86mg
(8% RDI)
|
Standard Release (Common)
|
||
74 |
83mg
(8% RDI)
|
Standard Release (Common)
|
||
75 |
83mg
(8% RDI)
|
Standard Release (Common)
|
||
76 |
81mg
(8% RDI)
|
Standard Release (Common)
|
||
77 |
81mg
(8% RDI)
|
Standard Release (Common)
|
||
78 |
80mg
(8% RDI)
|
Standard Release (Common)
|
||
79 |
79mg
(8% RDI)
|
Standard Release (Common)
|
||
80 |
79mg
(8% RDI)
|
Standard Release (Common)
|
||
81 |
78mg
(7% RDI)
|
Standard Release (Common)
|
||
82 |
78mg
(7% RDI)
|
Standard Release (Common)
|
||
83 |
75mg
(7% RDI)
|
Standard Release (Common)
|
||
84 |
75mg
(7% RDI)
|
Standard Release (Common)
|
||
85 |
73mg
(7% RDI)
|
Standard Release (Common)
|
||
86 |
72mg
(7% RDI)
|
Standard Release (Common)
|
||
87 |
72mg
(7% RDI)
|
Standard Release (Common)
|
||
88 |
71mg
(7% RDI)
|
Standard Release (Common)
|
||
89 |
70mg
(7% RDI)
|
Standard Release (Common)
|
||
90 |
69mg
(7% RDI)
|
Standard Release (Common)
|
||
91 |
69mg
(7% RDI)
|
Standard Release (Common)
|
||
92 |
Raw Sweet Yellow Peppers
(Peppers, sweet, yellow, raw)
1 pepper, large (3-3/4 inch long, 3 inch dia)
|
69mg
(7% RDI)
|
Standard Release (Common)
|
|
93 |
68mg
(7% RDI)
|
Standard Release (Common)
|
||
94 |
68mg
(6% RDI)
|
Standard Release (Common)
|
||
95 |
67mg
(6% RDI)
|
Standard Release (Common)
|
||
96 |
66mg
(6% RDI)
|
Standard Release (Common)
|
||
97 |
65mg
(6% RDI)
|
Standard Release (Common)
|
||
98 |
65mg
(6% RDI)
|
Standard Release (Common)
|
||
99 |
64mg
(6% RDI)
|
Standard Release (Common)
|
||
100 |
63mg
(6% RDI)
|
Standard Release (Common)
|
||
101 |
62mg
(6% RDI)
|
Standard Release (Common)
|
||
102 |
62mg
(6% RDI)
|
Standard Release (Common)
|
||
103 |
61mg
(6% RDI)
|
Standard Release (Common)
|
||
104 |
60mg
(6% RDI)
|
Standard Release (Common)
|
||
105 |
60mg
(6% RDI)
|
Standard Release (Common)
|
||
106 |
Cooked Bamboo Shoots (Boiled, Drained)
(Bamboo shoots, cooked, boiled, drained, without salt)
1 cup (1/2 inch slices)
|
60mg
(6% RDI)
|
Standard Release (Common)
|
|
107 |
58mg
(5% RDI)
|
Standard Release (Common)
|
||
108 |
58mg
(5% RDI)
|
Standard Release (Common)
|
||
109 |
56mg
(5% RDI)
|
Standard Release (Common)
|
||
110 |
55mg
(5% RDI)
|
Standard Release (Common)
|
||
111 |
55mg
(5% RDI)
|
Standard Release (Common)
|
||
112 |
55mg
(5% RDI)
|
Standard Release (Common)
|
||
113 |
55mg
(5% RDI)
|
Standard Release (Common)
|
||
114 |
54mg
(5% RDI)
|
Standard Release (Common)
|
||
115 |
54mg
(5% RDI)
|
Standard Release (Common)
|
||
116 |
53mg
(5% RDI)
|
Standard Release (Common)
|
||
117 |
51mg
(5% RDI)
|
Standard Release (Common)
|
||
118 |
50mg
(5% RDI)
|
Standard Release (Common)
|
||
119 |
50mg
(5% RDI)
|
Standard Release (Common)
|
||
120 |
Cooked Chayote (Boiled, Drained)
(Chayote, fruit, cooked, boiled, drained, without salt)
1 cup (1 inch pieces)
|
50mg
(5% RDI)
|
Standard Release (Common)
|
|
121 |
49mg
(5% RDI)
|
Standard Release (Common)
|
||
122 |
49mg
(5% RDI)
|
Standard Release (Common)
|
||
123 |
48mg
(5% RDI)
|
Standard Release (Common)
|
||
124 |
48mg
(5% RDI)
|
Standard Release (Common)
|
||
125 |
46mg
(4% RDI)
|
Standard Release (Common)
|
||
126 |
46mg
(4% RDI)
|
Standard Release (Common)
|
||
127 |
45mg
(4% RDI)
|
Standard Release (Common)
|
||
128 |
45mg
(4% RDI)
|
Standard Release (Common)
|
||
129 |
45mg
(4% RDI)
|
Standard Release (Common)
|
||
130 |
44mg
(4% RDI)
|
Standard Release (Common)
|
||
131 |
Cooked Burdock Root (Boiled, Drained)
(Burdock root, cooked, boiled, drained, without salt)
1 cup (1 inch pieces)
|
44mg
(4% RDI)
|
Standard Release (Common)
|
|
132 |
42mg
(4% RDI)
|
Standard Release (Common)
|
||
133 |
42mg
(4% RDI)
|
Standard Release (Common)
|
||
134 |
42mg
(4% RDI)
|
Standard Release (Common)
|
||
135 |
41mg
(4% RDI)
|
Standard Release (Common)
|
||
136 |
41mg
(4% RDI)
|
Standard Release (Common)
|
||
137 |
40mg
(4% RDI)
|
Standard Release (Common)
|
||
138 |
40mg
(4% RDI)
|
Standard Release (Common)
|
||
139 |
40mg
(4% RDI)
|
Standard Release (Common)
|
||
140 |
38mg
(4% RDI)
|
Standard Release (Common)
|
||
141 |
38mg
(4% RDI)
|
Standard Release (Common)
|
||
142 |
37mg
(4% RDI)
|
Standard Release (Common)
|
||
143 |
37mg
(3% RDI)
|
Standard Release (Common)
|
||
144 |
36mg
(3% RDI)
|
Standard Release (Common)
|
||
145 |
36mg
(3% RDI)
|
Standard Release (Common)
|
||
146 |
36mg
(3% RDI)
|
Standard Release (Common)
|
||
147 |
36mg
(3% RDI)
|
Standard Release (Common)
|
||
148 |
35mg
(3% RDI)
|
Standard Release (Common)
|
||
149 |
34mg
(3% RDI)
|
Standard Release (Common)
|
||
150 |
34mg
(3% RDI)
|
Standard Release (Common)
|
||
151 |
34mg
(3% RDI)
|
Standard Release (Common)
|
||
152 |
34mg
(3% RDI)
|
Standard Release (Common)
|
||
153 |
33mg
(3% RDI)
|
Standard Release (Common)
|
||
154 |
33mg
(3% RDI)
|
Standard Release (Common)
|
||
155 |
33mg
(3% RDI)
|
Standard Release (Common)
|
||
156 |
33mg
(3% RDI)
|
Standard Release (Common)
|
||
157 |
32mg
(3% RDI)
|
Standard Release (Common)
|
||
158 |
32mg
(3% RDI)
|
Standard Release (Common)
|
||
159 |
31mg
(3% RDI)
|
Standard Release (Common)
|
||
160 |
31mg
(3% RDI)
|
Standard Release (Common)
|
||
161 |
31mg
(3% RDI)
|
Standard Release (Common)
|
||
162 |
30mg
(3% RDI)
|
Standard Release (Common)
|
||
163 |
30mg
(3% RDI)
|
Standard Release (Common)
|
||
164 |
Cooked Eggplant (Boiled, Drained)
(Eggplant, cooked, boiled, drained, without salt)
1 cup (1 inch cubes)
|
30mg
(3% RDI)
|
Standard Release (Common)
|
|
165 |
29mg
(3% RDI)
|
Standard Release (Common)
|
||
166 |
29mg
(3% RDI)
|
Standard Release (Common)
|
||
167 |
28mg
(3% RDI)
|
Standard Release (Common)
|
||
168 |
27mg
(3% RDI)
|
Standard Release (Common)
|
||
169 |
27mg
(3% RDI)
|
Standard Release (Common)
|
||
170 |
27mg
(3% RDI)
|
Standard Release (Common)
|
||
171 |
26mg
(3% RDI)
|
Standard Release (Common)
|
||
172 |
25mg
(2% RDI)
|
Standard Release (Common)
|
||
173 |
25mg
(2% RDI)
|
Standard Release (Common)
|
||
174 |
25mg
(2% RDI)
|
Standard Release (Common)
|
||
175 |
Butterhead Lettuce
(Lettuce, butterhead (includes boston and bibb types), raw)
1 cup, shredded or chopped
|
23mg
(2% RDI)
|
Standard Release (Common)
|
|
176 |
23mg
(2% RDI)
|
Standard Release (Common)
|
||
177 |
21mg
(2% RDI)
|
Standard Release (Common)
|
||
178 |
21mg
(2% RDI)
|
Standard Release (Common)
|
||
179 |
20mg
(2% RDI)
|
Standard Release (Common)
|
||
180 |
20mg
(2% RDI)
|
Standard Release (Common)
|
||
181 |
19mg
(2% RDI)
|
Standard Release (Common)
|
||
182 |
18mg
(2% RDI)
|
Standard Release (Common)
|
||
183 |
18mg
(2% RDI)
|
Standard Release (Common)
|
||
184 |
18mg
(2% RDI)
|
Standard Release (Common)
|
||
185 |
17mg
(2% RDI)
|
Standard Release (Common)
|
||
186 |
16mg
(2% RDI)
|
Standard Release (Common)
|
||
187 |
14mg
(1% RDI)
|
Standard Release (Common)
|
||
188 |
14mg
(1% RDI)
|
Standard Release (Common)
|
||
189 |
13mg
(1% RDI)
|
Standard Release (Common)
|
||
190 |
13mg
(1% RDI)
|
Standard Release (Common)
|
||
191 |
13mg
(1% RDI)
|
Standard Release (Common)
|
||
192 |
13mg
(1% RDI)
|
Standard Release (Common)
|
||
193 |
Green Onions (Spring Onions, Scallions)
(Onions, spring or scallions (includes tops and bulb), raw)
1 medium (4-1/8 inch long)
|
11mg
(1% RDI)
|
Standard Release (Common)
|
|
194 |
10mg
(1% RDI)
|
Standard Release (Common)
|
||
195 |
8mg
(1% RDI)
|
Standard Release (Common)
|
||
196 |
Sweet Pickled Cucumbers
(Pickles, cucumber, sweet (includes bread and butter pickles))
1 large gherkin (3 inch long)
|
7mg
(1% RDI)
|
Standard Release (Common)
|
|
197 |
7mg
(1% RDI)
|
Standard Release (Common)
|
||
198 |
7mg
(1% RDI)
|
Standard Release (Common)
|
||
199 |
6mg
(1% RDI)
|
Standard Release (Common)
|
||
200 |
6mg
(1% RDI)
|
Standard Release (Common)
|