Nutrient Ratio Tool

Rank foods high in one nutrient, and low in another nutrient.

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Foods Highest in Arginine and Lowest in Lysine

200 results

		Name	Arginine	Lysine	Ratio	Data source
+	1	Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)	398mg	5mg (0% RDI)	79.6	Standard Release (Common)
+	2	Dry Roasted Macadamia Nuts (Nuts, macadamia nuts, dry roasted, without salt added) 1 oz (10-12 kernels)	392mg	5mg (0% RDI)	78.4	Standard Release (Common)
+	3	Butternuts (Dried) (Nuts, butternuts, dried) 1 oz	1381mg	219mg (10% RDI)	6.31	Standard Release (Common)
+	4	Walnuts (Nuts, walnuts, english) 1 oz (14 halves)	647mg	120mg (6% RDI)	5.39	Standard Release (Common)
+	5	Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup	117mg	22mg (1% RDI)	5.32	Standard Release (Common)
+	6	Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)	628mg	119mg (6% RDI)	5.28	Standard Release (Common)
+	7	Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz	631mg	120mg (6% RDI)	5.26	Standard Release (Common)
+	8	Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup	115mg	22mg (1% RDI)	5.23	Standard Release (Common)
+	9	Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz	639mg	123mg (6% RDI)	5.2	Standard Release (Common)
+	10	Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz	1028mg	202mg (10% RDI)	5.09	Standard Release (Common)
+	11	Tangerine Juice (Tangerine juice, raw) 1 cup	84mg	17mg (1% RDI)	4.94	Standard Release (Common)
+	12	Red Or Green Grapes (European) (Grapes, red or green (European type, such as Thompson seedless), raw) 1 cup	196mg	41mg (2% RDI)	4.78	Standard Release (Common)
+	13	Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass	238mg	51mg (2% RDI)	4.67	Standard Release (Common)
+	14	Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz	714mg	154mg (7% RDI)	4.64	Standard Release (Common)
+	15	Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz	750mg	162mg (8% RDI)	4.63	Standard Release (Common)
+	16	Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp	378mg	82mg (4% RDI)	4.61	Standard Release (Common)
+	17	California Grapefruit (Grapefruit, raw, pink and red, California and Arizona) 1 cup sections, with juice	129mg	28mg (1% RDI)	4.61	Standard Release (Common)
+	18	White Grapefruit (Grapefruit, raw, white, all areas) 1 cup sections, with juice	179mg	39mg (2% RDI)	4.59	Standard Release (Common)
+	19	Pink Grapefruit (Grapefruit, raw, pink and red, all areas) 1 cup sections, with juice	200mg	44mg (2% RDI)	4.55	Standard Release (Common)
+	20	Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate 1 fl oz	9mg	2mg (0% RDI)	4.5	Standard Release (Common)
+	21	Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)	685mg	153mg (7% RDI)	4.48	Standard Release (Common)
+	22	White California Grapefruit (Grapefruit, raw, white, California) 1 cup sections, with juice	228mg	51mg (2% RDI)	4.47	Standard Release (Common)
+	23	Florida Grapefruit (Grapefruit, raw, pink and red, Florida) 1 cup sections, with juice	143mg	32mg (2% RDI)	4.47	Standard Release (Common)
+	24	Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)	608mg	139mg (7% RDI)	4.37	Standard Release (Common)
+	25	Grapefruit (Grapefruit, raw, pink and red and white, all areas) 1 cup sections, with juice	161mg	37mg (2% RDI)	4.35	Standard Release (Common)
+	26	White Florida Grapefruit (Grapefruit, raw, white, Florida) 1 cup sections, with juice	161mg	37mg (2% RDI)	4.35	Standard Release (Common)
+	27	Almonds (Nuts, almonds) 1 oz (23 whole kernels)	700mg	161mg (8% RDI)	4.35	Standard Release (Common)
+	28	Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz	1501mg	346mg (16% RDI)	4.34	Standard Release (Common)
+	29	Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz	1501mg	346mg (16% RDI)	4.34	Standard Release (Common)
+	30	Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)	694mg	160mg (8% RDI)	4.34	Standard Release (Common)
+	31	Garlic Powder (Spices, garlic powder) 1 tsp	104mg	24mg (1% RDI)	4.33	Standard Release (Common)
+	32	Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz	1520mg	351mg (17% RDI)	4.33	Standard Release (Common)
+	33	Chocolate Almond Milk (Beverages, almond milk, chocolate, ready-to-drink) 8 fl oz	146mg	34mg (2% RDI)	4.29	Standard Release (Common)
+	34	Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz	592mg	141mg (7% RDI)	4.2	Standard Release (Common)
+	35	Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz	346mg	84mg (4% RDI)	4.12	Standard Release (Common)
+	36	Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)	431mg	105mg (5% RDI)	4.1	Standard Release (Common)
+	37	Pecans (Nuts, pecans) 1 oz (19 halves)	334mg	82mg (4% RDI)	4.07	Standard Release (Common)
+	38	Candies, honey-combed, with peanut butter 100 grams	1087mg	267mg (13% RDI)	4.07	Standard Release (Common)
+	39	Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp	875mg	215mg (10% RDI)	4.07	Standard Release (Common)
+	40	Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp	874mg	215mg (10% RDI)	4.07	Standard Release (Common)
+	41	Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp	886mg	218mg (10% RDI)	4.06	Standard Release (Common)
+	42	Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup	199mg	50mg (2% RDI)	3.98	Standard Release (Common)
+	43	Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup	199mg	50mg (2% RDI)	3.98	Standard Release (Common)
+	44	Orange Juice With Added Calcium And Vitamin D (Orange juice, chilled, includes from concentrate, with added calcium and vitamin D) 1 cup	199mg	50mg (2% RDI)	3.98	Standard Release (Common)
+	45	Onion Powder (Spices, onion powder) 1 tsp	47mg	12mg (1% RDI)	3.92	Standard Release (Common)
+	46	Almond Butter (Nuts, almond butter, plain, without salt added) 1 tbsp	381mg	98mg (5% RDI)	3.89	Standard Release (Common)
+	47	Dried Coconut (Toasted) (Nuts, coconut meat, dried (desiccated), toasted) 1 oz	247mg	66mg (3% RDI)	3.74	Standard Release (Common)
+	48	Dried Coconut (Unsweetened) (Nuts, coconut meat, dried (desiccated), not sweetened) 1 oz	321mg	86mg (4% RDI)	3.73	Standard Release (Common)
+	49	Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded	440mg	118mg (6% RDI)	3.73	Standard Release (Common)
+	50	Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup	748mg	201mg (10% RDI)	3.72	Standard Release (Common)
+	51	Coconut Water (Nuts, coconut water (liquid from coconuts)) 1 cup	283mg	77mg (4% RDI)	3.68	Standard Release (Common)
+	52	Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz	1292mg	362mg (17% RDI)	3.57	Standard Release (Common)
+	53	Raw Sweet Onions (Onions, sweet, raw) 1 nlea serving	164mg	49mg (2% RDI)	3.35	Standard Release (Common)
+	54	Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz	804mg	241mg (11% RDI)	3.34	Standard Release (Common)
+	55	Raw Peanuts (Peanuts, all types, raw) 1 oz	876mg	263mg (13% RDI)	3.33	Standard Release (Common)
+	56	Candies, peanut bar 1 oz	516mg	155mg (7% RDI)	3.33	Standard Release (Common)
+	57	Applebee's, crunchy onion rings 1 serving	735mg	221mg (11% RDI)	3.33	Standard Release (Common)
+	58	Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz	497mg	152mg (7% RDI)	3.27	Standard Release (Common)
+	59	Ground Ginger (Spices, ginger, ground) 1 tsp	13mg	4mg (0% RDI)	3.25	Standard Release (Common)
+	60	Grapes (Grapes, american type (slip skin), raw) 1 cup	42mg	13mg (1% RDI)	3.23	Standard Release (Common)
+	61	Ralston Crisp Rice (Cereals ready-to-eat, Ralston CRISP RICE) 1 (1/4) cup (1 nlea serving)	178mg	56mg (3% RDI)	3.18	Standard Release (Common)
+	62	Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz	670mg	211mg (10% RDI)	3.18	Standard Release (Common)
+	63	Goji berries, dried 5 tbsp	202mg	65mg (3% RDI)	3.11	Standard Release (Common)
+	64	Raw Cassava (Cassava, raw) 1 cup	282mg	91mg (4% RDI)	3.1	Standard Release (Common)
+	65	Ralston Corn Flakes (Cereals ready-to-eat, Ralston Corn Flakes) 1 cup (1 nlea serving)	37mg	12mg (1% RDI)	3.08	Standard Release (Common)
+	66	Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes	190mg	63mg (3% RDI)	3.02	Standard Release (Common)
+	67	Ralston Corn Biscuits (Cereals ready-to-eat, Ralston Corn Biscuits) 1 cup (nlea serving)	47mg	16mg (1% RDI)	2.94	Standard Release (Common)
+	68	Candies, HERSHEYS, PAYDAY Bar 100 grams	1511mg	515mg (25% RDI)	2.93	Standard Release (Common)
+	69	Blueberries (Blueberries, raw) 1 cup	55mg	19mg (1% RDI)	2.89	Standard Release (Common)
+	70	Sesame Seed Dressing (Salad dressing, sesame seed dressing, regular) 1 tablespoon	60mg	21mg (1% RDI)	2.86	Standard Release (Common)
+	71	Blueberries (Frozen) (Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed	34mg	12mg (1% RDI)	2.83	Standard Release (Common)
+	72	Cooked Onions (Boiled, Drained) (Onions, cooked, boiled, drained, without salt) 1 cup	384mg	137mg (7% RDI)	2.8	Standard Release (Common)
+	73	Raw Onions (Onions, raw) 1 cup, chopped	166mg	62mg (3% RDI)	2.68	Standard Release (Common)
+	74	Italian Salad Dressing (Reduced Fat) (Salad dressing, italian dressing, commercial, reduced fat) 1 tablespoon	8mg	3mg (0% RDI)	2.67	Standard Release (Common)
+	75	Ralston Enriched Wheat Bran flakes (Cereals ready-to-eat, Ralston Enriched Wheat Bran flakes) 1 serving (nlea serving size = 0.75 cup)	114mg	44mg (2% RDI)	2.59	Standard Release (Common)
+	76	Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz	673mg	262mg (12% RDI)	2.57	Standard Release (Common)
+	77	Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz	579mg	226mg (11% RDI)	2.56	Standard Release (Common)
+	78	Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz	579mg	226mg (11% RDI)	2.56	Standard Release (Common)
+	79	Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds 1 oz	425mg	166mg (8% RDI)	2.56	Standard Release (Common)
+	80	Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup	273mg	109mg (5% RDI)	2.5	Standard Release (Common)
+	81	Raw Garlic (Fresh) (Garlic, raw) 1 clove	19mg	8mg (0% RDI)	2.38	Standard Release (Common)
+	82	MALT-O-MEAL, GOLDEN PUFFS (Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS) 3/4 cup (1 nlea serving)	33mg	14mg (1% RDI)	2.36	Standard Release (Common)
+	83	Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup	354mg	153mg (7% RDI)	2.31	Standard Release (Common)
+	84	Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup	368mg	160mg (8% RDI)	2.3	Standard Release (Common)
+	85	Raw Cashews (Nuts, cashew nuts, raw) 1 oz	603mg	264mg (13% RDI)	2.28	Standard Release (Common)
+	86	Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)	557mg	244mg (12% RDI)	2.28	Standard Release (Common)
+	87	Flax Seeds (Seeds, flaxseed) 1oz	547mg	245mg (12% RDI)	2.23	Standard Release (Common)
+	88	Ralston Crispy Hexagons (Cereals ready-to-eat, Ralston Crispy Hexagons) 1 cup (1 nlea serving)	87mg	39mg (2% RDI)	2.23	Standard Release (Common)
+	89	Chia Seeds (Seeds, chia seeds, dried) 1 oz	609mg	275mg (13% RDI)	2.21	Standard Release (Common)
+	90	POST Raisin Bran Cereal (Cereals ready-to-eat, POST Raisin Bran Cereal) 1 cup (1 nlea serving)	205mg	93mg (4% RDI)	2.2	Standard Release (Common)
+	91	Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)	866mg	394mg (19% RDI)	2.2	Standard Release (Common)
+	92	Pre-Prepared Breaded Onion Rings (Heated in Oven) (Onion rings, breaded, par fried, frozen, prepared, heated in oven) 1 cup	156mg	72mg (3% RDI)	2.17	Standard Release (Common)
+	93	Cooked Hawaiin Mountain Yam (Steamed) (Mountain yam, hawaii, cooked, steamed, without salt) 1 cup, cubes	209mg	97mg (5% RDI)	2.15	Standard Release (Common)
+	94	Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections	133mg	62mg (3% RDI)	2.15	Standard Release (Common)
+	95	Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes	169mg	79mg (4% RDI)	2.14	Standard Release (Common)
+	96	Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz	567mg	266mg (13% RDI)	2.13	Standard Release (Common)
+	97	Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz	494mg	232mg (11% RDI)	2.13	Standard Release (Common)
+	98	Hominy, canned, white 1 cup	112mg	54mg (3% RDI)	2.07	Standard Release (Common)
+	99	Dates (Deglet Noor) (Dates, deglet noor) 3 dates	29mg	14mg (1% RDI)	2.07	Standard Release (Common)
+	100	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt 1 cup	115mg	56mg (3% RDI)	2.05	Standard Release (Common)
+	101	Dried Ginkgo Nuts (Nuts, ginkgo nuts, dried) 1 oz	285mg	140mg (7% RDI)	2.04	Standard Release (Common)
+	102	Candies, NESTLE, BUTTERFINGER Crisp 1 piece	291mg	143mg (7% RDI)	2.03	Standard Release (Common)
+	103	granola, homemade (Cereals ready-to-eat, granola, homemade) 1 cup	1560mg	770mg (37% RDI)	2.03	Standard Release (Common)
+	104	Raw Ginko Nuts (Nuts, ginkgo nuts, raw) 1 oz	119mg	59mg (3% RDI)	2.02	Standard Release (Common)
+	105	Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup	2771mg	1381mg (66% RDI)	2.01	Standard Release (Common)
+	106	Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup	2771mg	1381mg (66% RDI)	2.01	Standard Release (Common)
+	107	Olives (Olives, ripe, canned (small-extra large)) 3 olives	8mg	4mg (0% RDI)	2	Standard Release (Common)
+	108	Jumbo Olives (Olives, ripe, canned (jumbo-super colossal)) 1 super colossal	12mg	6mg (0% RDI)	2	Standard Release (Common)
+	109	Poppy Seeds (Spices, poppy seed) 1 tsp	54mg	27mg (1% RDI)	2	Standard Release (Common)
+	110	POST, HONEY BUNCHES OF OATS, honey roasted (Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted) 3/4 cup (1 nlea serving)	72mg	36mg (2% RDI)	2	Standard Release (Common)
+	111	Jackfruit (Jackfruit, raw) 1 cup, sliced	228mg	114mg (5% RDI)	2	Standard Release (Common)
+	112	Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup	341mg	172mg (8% RDI)	1.98	Standard Release (Common)
+	113	Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup	396mg	200mg (10% RDI)	1.98	Standard Release (Common)
+	114	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt 1 cup	167mg	85mg (4% RDI)	1.96	Standard Release (Common)
+	115	White Cornmeal (Grits) (Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt) 1 cup	167mg	85mg (4% RDI)	1.96	Standard Release (Common)
+	116	Cereals, CREAM OF RICE, cooked with water, with salt 1 cup	176mg	90mg (4% RDI)	1.96	Standard Release (Common)
+	117	Palm Hearts (Canned) (Hearts of palm, canned) 1 cup	260mg	133mg (6% RDI)	1.95	Standard Release (Common)
+	118	Cereals, farina, unenriched, dry 1 tbsp	43mg	22mg (1% RDI)	1.95	Standard Release (Common)
+	119	Cereals, CREAM OF RICE, dry 1/4 cup (1 nlea serving)	231mg	119mg (6% RDI)	1.94	Standard Release (Common)
+	120	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt 1 cup	131mg	68mg (3% RDI)	1.93	Standard Release (Common)
+	121	rice, puffed, fortified (Cereals ready-to-eat, rice, puffed, fortified) 1 cup	73mg	38mg (2% RDI)	1.92	Standard Release (Common)
+	122	Dried Shiitake Mushrooms (Mushrooms, shiitake, dried) 1 mushroom	23mg	12mg (1% RDI)	1.92	Standard Release (Common)
+	123	Couscous, cooked 1 cup, cooked	220mg	115mg (5% RDI)	1.91	Standard Release (Common)
+	124	Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup	260mg	136mg (6% RDI)	1.91	Standard Release (Common)
+	125	Dry Powder Gelatin (Gelatins, dry powder, unsweetened) 1 package (1 oz)	1852mg	969mg (46% RDI)	1.91	Standard Release (Common)
+	126	Boiled Chinese Chestnuts (Nuts, chestnuts, chinese, boiled and steamed) 1 oz	84mg	44mg (2% RDI)	1.91	Standard Release (Common)
+	127	Radicchio (Radicchio, raw) 1 cup, shredded	42mg	22mg (1% RDI)	1.91	Standard Release (Common)
+	128	Candies, marshmallows 1 cup of miniature	74mg	39mg (2% RDI)	1.9	Standard Release (Common)
+	129	Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces	129mg	68mg (3% RDI)	1.9	Standard Release (Common)
+	130	Dried Chinese Chestnuts (Nuts, chestnuts, chinese, dried) 1 oz	199mg	105mg (5% RDI)	1.9	Standard Release (Common)
+	131	Raw Chicory Greens (Chicory greens, raw) 1 cup, chopped	36mg	19mg (1% RDI)	1.89	Standard Release (Common)
+	132	Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup	399mg	211mg (10% RDI)	1.89	Standard Release (Common)
+	133	Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices	183mg	97mg (5% RDI)	1.89	Standard Release (Common)
+	134	Roasted Chinese Chestnuts (Nuts, chestnuts, chinese, roasted) 1 oz	130mg	69mg (3% RDI)	1.88	Standard Release (Common)
+	135	Chinese Chestnuts (Nuts, chestnuts, chinese, raw) 1 oz	122mg	65mg (3% RDI)	1.88	Standard Release (Common)
+	136	Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)	606mg	323mg (15% RDI)	1.88	Standard Release (Common)
+	137	Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)	633mg	338mg (16% RDI)	1.87	Standard Release (Common)
+	138	Raw Kohlrabi (Kohlrabi, raw) 1 cup	142mg	76mg (4% RDI)	1.87	Standard Release (Common)
+	139	Ralston Tasteeos (Cereals ready-to-eat, Ralston TASTEEOS) 1 cup (1 nlea serving)	192mg	103mg (5% RDI)	1.86	Standard Release (Common)
+	140	Raw Witloof Chicory (Chicory, witloof, raw) 1 head	35mg	19mg (1% RDI)	1.84	Standard Release (Common)
+	141	Cooked Millet (Millet, cooked) 1 cup	212mg	117mg (6% RDI)	1.81	Standard Release (Common)
+	142	Cooked Wild Rice (Wild rice, cooked) 1 cup	505mg	279mg (13% RDI)	1.81	Standard Release (Common)
+	143	Cereals, corn grits, white, regular and quick, enriched, dry 1 tbsp	27mg	15mg (1% RDI)	1.8	Standard Release (Common)
+	144	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry 3 tablespoon (1 nlea serving)	160mg	89mg (4% RDI)	1.8	Standard Release (Common)
+	145	Plain Matzo Crackers (Crackers, matzo, plain) 1 matzo	97mg	54mg (3% RDI)	1.8	Standard Release (Common)
+	146	Puff Pastry (Puff pastry, frozen, ready-to-bake) 1 shell	120mg	67mg (3% RDI)	1.79	Standard Release (Common)
+	147	Elderberries (Elderberries, raw) 1 cup	68mg	38mg (2% RDI)	1.79	Standard Release (Common)
+	148	Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup	494mg	278mg (13% RDI)	1.78	Standard Release (Common)
+	149	Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup	494mg	278mg (13% RDI)	1.78	Standard Release (Common)
+	150	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt 1 cup	165mg	93mg (4% RDI)	1.77	Standard Release (Common)
+	151	Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup	165mg	93mg (4% RDI)	1.77	Standard Release (Common)
+	152	Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup	183mg	104mg (5% RDI)	1.76	Standard Release (Common)
+	153	Cereals, corn grits, yellow, regular and quick, unenriched, dry 1 tbsp	42mg	24mg (1% RDI)	1.75	Standard Release (Common)
+	154	Beverages, Clam and tomato juice, canned 1 fl oz	7mg	4mg (0% RDI)	1.75	Standard Release (Common)
+	155	Unsweetened Baking Chocolate (Baking chocolate, unsweetened, squares) 1 oz square bakers	236mg	136mg (6% RDI)	1.74	Standard Release (Common)
+	156	wheat, puffed, fortified (Cereals ready-to-eat, wheat, puffed, fortified) 1 cup	85mg	49mg (2% RDI)	1.73	Standard Release (Common)
+	157	Raw Cabbage (Cabbage, raw) 1 cup, chopped	67mg	39mg (2% RDI)	1.72	Standard Release (Common)
+	158	Whole Wheat Pita (Bread, pita, whole-wheat) 1 pita, small (4 inch dia)	127mg	74mg (4% RDI)	1.72	Standard Release (Common)
+	159	Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup	132mg	77mg (4% RDI)	1.71	Standard Release (Common)
+	160	Cereals, CREAM OF WHEAT, instant, dry 1 tbsp	53mg	31mg (1% RDI)	1.71	Standard Release (Common)
+	161	Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup	111mg	65mg (3% RDI)	1.71	Standard Release (Common)
+	162	Hummus (Homemade) (Hummus, home prepared) 1 tablespoon	75mg	44mg (2% RDI)	1.7	Standard Release (Common)
+	163	Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup	75mg	44mg (2% RDI)	1.7	Standard Release (Common)
+	164	Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup	1860mg	1094mg (52% RDI)	1.7	Standard Release (Common)
+	165	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt 1 cup (1 serving)	158mg	93mg (4% RDI)	1.7	Standard Release (Common)
+	166	Cooked Bulgur (Bulgur, cooked) 1 cup	262mg	155mg (7% RDI)	1.69	Standard Release (Common)
+	167	Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz	4196mg	2491mg (119% RDI)	1.68	Standard Release (Common)
+	168	Cooked Oat Bran (Oat bran, cooked) 1 cup	480mg	285mg (14% RDI)	1.68	Standard Release (Common)
+	169	Raw Oat Bran (Oat bran, raw) 1 cup	1202mg	714mg (34% RDI)	1.68	Standard Release (Common)
+	170	Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped	74mg	44mg (2% RDI)	1.68	Standard Release (Common)
+	171	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt 1 cup	190mg	113mg (5% RDI)	1.68	Standard Release (Common)
+	172	Multi-Grain Toast (Bread, multi-grain, toasted (includes whole-grain)) 1 slice regular	126mg	75mg (4% RDI)	1.68	Standard Release (Common)
+	173	Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup	464mg	277mg (13% RDI)	1.68	Standard Release (Common)
+	174	Toasted Whole Wheat Bread (Bread, whole-wheat, commercially prepared, toasted) 1 slice	77mg	46mg (2% RDI)	1.67	Standard Release (Common)
+	175	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt 1 cup (1 serving)	158mg	95mg (5% RDI)	1.66	Standard Release (Common)
+	176	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry 1 tbsp	48mg	29mg (1% RDI)	1.66	Standard Release (Common)
+	177	Rice Bran (Rice bran, crude) 1 tablespoon	78mg	48mg (2% RDI)	1.63	Standard Release (Common)
+	178	Oat Bran Bagel (Bagels, oat bran) 1 mini bagel (2-1/2 inch dia)	120mg	75mg (4% RDI)	1.6	Standard Release (Common)
+	179	Cooked Taro (Taro, cooked, without salt) 1 cup, sliced	48mg	30mg (1% RDI)	1.6	Standard Release (Common)
+	180	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry 1 tbsp	51mg	32mg (2% RDI)	1.59	Standard Release (Common)
+	181	Toasted Cinnamon Raisin Bagels (Bagels, cinnamon-raisin, toasted) 1 mini bagel (2-1/2 inch dia)	97mg	61mg (3% RDI)	1.59	Standard Release (Common)
+	182	Wheat Melba Toast Crackers (Crackers, melba toast, wheat) 1 toast	27mg	17mg (1% RDI)	1.59	Standard Release (Common)
+	183	Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed	262mg	165mg (8% RDI)	1.59	Standard Release (Common)
+	184	Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed	247mg	156mg (7% RDI)	1.58	Standard Release (Common)
+	185	Cinnamon Raisin Bagels (Bagels, cinnamon-raisin) 1 mini bagel (2-1/2 inch dia)	98mg	62mg (3% RDI)	1.58	Standard Release (Common)
+	186	Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	180mg	115mg (5% RDI)	1.57	Standard Release (Common)
+	187	Melba Toast (Crackers, melba toast, plain) 1 cup pieces	131mg	84mg (4% RDI)	1.56	Standard Release (Common)
+	188	Reduced Sodium Dill Pickles (Pickles, cucumber, dill, reduced sodium) 1 spear, small	14mg	9mg (0% RDI)	1.56	Standard Release (Common)
+	189	Dill Pickles (Pickles, cucumber, dill or kosher dill) 1 spear, small	14mg	9mg (0% RDI)	1.56	Standard Release (Common)
+	190	Plain Croutons (Croutons, plain) 1 cup	129mg	83mg (4% RDI)	1.55	Standard Release (Common)
+	191	Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup	3450mg	2225mg (106% RDI)	1.55	Standard Release (Common)
+	192	Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup	1738mg	1121mg (53% RDI)	1.55	Standard Release (Common)
+	193	Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup	902mg	582mg (28% RDI)	1.55	Standard Release (Common)
+	194	Oatmeal Cookies (Cookies, oatmeal, commercially prepared, regular) 1 cookie, big (3-1/2 inch - 4 inch dia) (include archway brand, grandma brand)	91mg	59mg (3% RDI)	1.54	Standard Release (Common)
+	195	Raw Winter Squash (Squash, winter, all varieties, raw) 1 cup, cubes	94mg	61mg (3% RDI)	1.54	Standard Release (Common)
+	196	Cucumber (Cucumber, with peel, raw) 1 cup	46mg	30mg (1% RDI)	1.53	Standard Release (Common)
+	197	Raw Taro (Taro, raw) 1 cup, sliced	107mg	70mg (3% RDI)	1.53	Standard Release (Common)
+	198	Toasted Bagels (Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted) 1 mini bagel (2-1/2 inch dia)	102mg	67mg (3% RDI)	1.52	Standard Release (Common)
+	199	Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes	62mg	41mg (2% RDI)	1.51	Standard Release (Common)
+	200	Low Sodium Sweet Pickles (Pickles, cucumber, sweet, low sodium (includes bread and butter pickles)) 1 slice	1mg	1mg (0% RDI)	1	Standard Release (Common)