Nutrient Ratio Tool
Rank foods high in one nutrient, and low in another nutrient.
instructions

Ratio Tool Settings

Nutrients to Rank

Choose food groups

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Vegetables Highest in Omega 3s and Lowest in Omega 6s

200 results
Name
Omega 3s
Omega 6s
Ratio
Data source
+ 1
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
0.171g (11% AI)
0.026g (0% AI)
6.58
Standard Release (Common)
+ 2
Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped
0.076g (5% AI)
0.012g (0% AI)
6.33
Standard Release (Common)
+ 3
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
0.166g (10% AI)
0.031g (0% AI)
5.35
Standard Release (Common)
+ 4
Raw New Zealand Spinach (New Zealand spinach, raw) 1 cup, chopped
0.037g (2% AI)
0.007g (0% AI)
5.29
Standard Release (Common)
+ 5
Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped
0.077g (5% AI)
0.015g (0% AI)
5.13
Standard Release (Common)
+ 6
Raw Spinach (Spinach, raw) 1 cup
0.041g (3% AI)
0.008g (0% AI)
5.13
Standard Release (Common)
+ 7
Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped
0.101g (6% AI)
0.02g (0% AI)
5.05
Standard Release (Common)
+ 8
Cooked Turnips (Boiled, Drained) (Turnips, cooked, boiled, drained, without salt) 1 cup, cubes
0.05g (3% AI)
0.014g (0% AI)
3.57
Standard Release (Common)
+ 9
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
0.096g (6% AI)
0.027g (0% AI)
3.56
Standard Release (Common)
+ 10
Raw Green Cauliflower (Cauliflower, green, raw) 1 cup
0.067g (4% AI)
0.019g (0% AI)
3.53
Standard Release (Common)
+ 11
Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup
0.227g (14% AI)
0.067g (0% AI)
3.39
Standard Release (Common)
+ 12
Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams
0.271g (17% AI)
0.08g (0% AI)
3.39
Standard Release (Common)
+ 13
Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup
0.207g (13% AI)
0.062g (0% AI)
3.34
Standard Release (Common)
+ 14
Raw Turnips (Turnips, raw) 1 cup, cubes
0.052g (3% AI)
0.016g (0% AI)
3.25
Standard Release (Common)
+ 15
Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) 1 cup shredded
0.037g (2% AI)
0.015g (0% AI)
2.47
Standard Release (Common)
+ 16
Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped
0.046g (3% AI)
0.019g (0% AI)
2.42
Standard Release (Common)
+ 17
Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded
0.053g (3% AI)
0.022g (0% AI)
2.41
Standard Release (Common)
+ 18
Green Leaf Lettuce (Lettuce, green leaf, raw) 1 cup shredded
0.021g (1% AI)
0.009g (0% AI)
2.33
Standard Release (Common)
+ 19
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
0.186g (12% AI)
0.08g (0% AI)
2.32
Standard Release (Common)
+ 20
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
0.092g (6% AI)
0.04g (0% AI)
2.3
Standard Release (Common)
+ 21
Red Leaf Lettuce (Lettuce, red leaf, raw) 1 cup shredded
0.023g (1% AI)
0.01g (0% AI)
2.3
Standard Release (Common)
+ 22
Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped
0.046g (3% AI)
0.02g (0% AI)
2.3
Standard Release (Common)
+ 23
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
0.27g (17% AI)
0.123g (1% AI)
2.2
Standard Release (Common)
+ 24
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
0.087g (5% AI)
0.04g (0% AI)
2.17
Standard Release (Common)
+ 25
Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped
0.076g (5% AI)
0.037g (0% AI)
2.05
Standard Release (Common)
+ 26
Raw Watercress (Watercress, raw) 1 cup, chopped
0.008g (1% AI)
0.004g (0% AI)
2
Standard Release (Common)
+ 27
Raw White Icicle Radishes (Radishes, white icicle, raw) 1/2 cup slices
0.015g (1% AI)
0.008g (0% AI)
1.88
Standard Release (Common)
+ 28
Raw Radishes (Radishes, raw) 1 cup slices
0.036g (2% AI)
0.02g (0% AI)
1.8
Standard Release (Common)
+ 29
Raw Daikon (Oriental Radishes) (Radishes, oriental, raw) 1 cup slices
0.034g (2% AI)
0.019g (0% AI)
1.79
Standard Release (Common)
+ 30
Cooked Daikon (Oriental Radishes) (Boiled, Drained) (Radishes, oriental, cooked, boiled, drained, without salt) 1 cup, sliced
0.101g (6% AI)
0.057g (0% AI)
1.77
Standard Release (Common)
+ 31
Raw Radish Sprouts (Radish seeds, sprouted, raw) 1 cup
0.274g (17% AI)
0.156g (1% AI)
1.76
Standard Release (Common)
+ 32
Raw Winter Squash (Squash, winter, all varieties, raw) 1 cup, cubes
0.041g (3% AI)
0.024g (0% AI)
1.71
Standard Release (Common)
+ 33
Raw Summer Squash (Squash, summer, all varieties, raw) 1 cup, sliced
0.063g (4% AI)
0.037g (0% AI)
1.7
Standard Release (Common)
+ 34
Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices
0.068g (4% AI)
0.04g (0% AI)
1.7
Standard Release (Common)
+ 35
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
0.049g (3% AI)
0.029g (0% AI)
1.69
Standard Release (Common)
+ 36
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
0.076g (5% AI)
0.045g (0% AI)
1.69
Standard Release (Common)
+ 37
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
0.054g (3% AI)
0.032g (0% AI)
1.69
Standard Release (Common)
+ 38
Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced
0.148g (9% AI)
0.088g (1% AI)
1.68
Standard Release (Common)
+ 39
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
0.148g (9% AI)
0.088g (1% AI)
1.68
Standard Release (Common)
+ 40
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
0.189g (12% AI)
0.113g (1% AI)
1.67
Standard Release (Common)
+ 41
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
0.332g (21% AI)
0.199g (1% AI)
1.67
Standard Release (Common)
+ 42
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
0.108g (7% AI)
0.065g (0% AI)
1.66
Standard Release (Common)
+ 43
Cooked Spaghetti Squash (Boiled, Drained) (Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt) 1 cup
0.121g (8% AI)
0.073g (0% AI)
1.66
Standard Release (Common)
+ 44
Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes
0.152g (10% AI)
0.092g (1% AI)
1.65
Standard Release (Common)
+ 45
Raw Spaghetti Squash (Squash, winter, spaghetti, raw) 1 cup, cubes
0.15g (9% AI)
0.091g (1% AI)
1.65
Standard Release (Common)
+ 46
Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes
0.036g (2% AI)
0.022g (0% AI)
1.64
Standard Release (Common)
+ 47
Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes
0.036g (2% AI)
0.022g (0% AI)
1.64
Standard Release (Common)
+ 48
Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced
0.169g (11% AI)
0.104g (1% AI)
1.63
Standard Release (Common)
+ 49
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
0.111g (7% AI)
0.07g (0% AI)
1.59
Standard Release (Common)
+ 50
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
0.111g (7% AI)
0.07g (0% AI)
1.59
Standard Release (Common)
+ 51
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
0.311g (19% AI)
0.197g (1% AI)
1.58
Standard Release (Common)
+ 52
Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces
0.069g (4% AI)
0.044g (0% AI)
1.57
Standard Release (Common)
+ 53
Raw Yellow Snap Beans (Beans, snap, yellow, raw) 1 cup 1/2 inch pieces
0.036g (2% AI)
0.023g (0% AI)
1.57
Standard Release (Common)
+ 54
Rutabagas (Neeps Swedes) (Rutabagas, raw) 1 cup, cubes
0.074g (5% AI)
0.049g (0% AI)
1.51
Standard Release (Common)
+ 55
Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup
0.021g (1% AI)
0.014g (0% AI)
1.5
Standard Release (Common)
+ 56
Cooked Rutabagas (Neeps Swedes) (Boiled, Drained) (Rutabagas, cooked, boiled, drained, without salt) 1 cup, cubes
0.097g (6% AI)
0.065g (0% AI)
1.49
Standard Release (Common)
+ 57
Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup
0.088g (6% AI)
0.06g (0% AI)
1.47
Standard Release (Common)
+ 58
Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek
0.082g (5% AI)
0.056g (0% AI)
1.46
Standard Release (Common)
+ 59
Dill Pickles (Pickles, cucumber, dill or kosher dill) 1 spear, small
0.025g (2% AI)
0.018g (0% AI)
1.39
Standard Release (Common)
+ 60
Reduced Sodium Dill Pickles (Pickles, cucumber, dill, reduced sodium) 1 spear, small
0.025g (2% AI)
0.018g (0% AI)
1.39
Standard Release (Common)
+ 61
Low Sodium Sour Pickles (Pickles, cucumber, sour, low sodium) 1 cup, chopped or diced
0.066g (4% AI)
0.049g (0% AI)
1.35
Standard Release (Common)
+ 62
Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded
0.039g (2% AI)
0.029g (0% AI)
1.34
Standard Release (Common)
+ 63
Sour Pickled Cucumber (Pickles, cucumber, sour) 1 cup
0.071g (4% AI)
0.053g (0% AI)
1.34
Standard Release (Common)
+ 64
Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped
0.04g (3% AI)
0.03g (0% AI)
1.33
Standard Release (Common)
+ 65
Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded
0.02g (1% AI)
0.015g (0% AI)
1.33
Standard Release (Common)
+ 66
Low Sodium Sweet Pickles (Pickles, cucumber, sweet, low sodium (includes bread and butter pickles)) 1 slice
0.004g (0% AI)
0.003g (0% AI)
1.33
Standard Release (Common)
+ 67
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
0.177g (11% AI)
0.133g (1% AI)
1.33
Standard Release (Common)
+ 68
Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded
0.07g (4% AI)
0.053g (0% AI)
1.32
Standard Release (Common)
+ 69
Kimchi (Cabbage, kimchi) 1 cup
0.206g (13% AI)
0.156g (1% AI)
1.32
Standard Release (Common)
+ 70
Sweet Pickled Cucumbers (Pickles, cucumber, sweet (includes bread and butter pickles)) 1 large gherkin (3 inch long)
0.021g (1% AI)
0.016g (0% AI)
1.31
Standard Release (Common)
+ 71
Arugula (Arugula, raw) 1 cup
0.034g (2% AI)
0.026g (0% AI)
1.31
Standard Release (Common)
+ 72
Raw Collards (Collards, raw) 1 cup, chopped
0.039g (2% AI)
0.03g (0% AI)
1.3
Standard Release (Common)
+ 73
Raw Kohlrabi (Kohlrabi, raw) 1 cup
0.035g (2% AI)
0.027g (0% AI)
1.3
Standard Release (Common)
+ 74
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
0.482g (30% AI)
0.372g (2% AI)
1.3
Standard Release (Common)
+ 75
Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup
0.063g (4% AI)
0.049g (0% AI)
1.29
Standard Release (Common)
+ 76
Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices
0.046g (3% AI)
0.036g (0% AI)
1.28
Standard Release (Common)
+ 77
Raw Kale (Kale, raw) 1 cup 1 inch pieces, loosely packed
0.06g (4% AI)
0.047g (0% AI)
1.28
Standard Release (Common)
+ 78
Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded
0.033g (2% AI)
0.026g (0% AI)
1.27
Standard Release (Common)
+ 79
Raw Broccoli (Broccoli, raw) 1 cup chopped
0.057g (4% AI)
0.045g (0% AI)
1.27
Standard Release (Common)
+ 80
Raw Pumpkin Leaves (Pumpkin leaves, raw) 1 cup
0.005g (0% AI)
0.004g (0% AI)
1.25
Standard Release (Common)
+ 81
Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup
0.036g (2% AI)
0.029g (0% AI)
1.24
Standard Release (Common)
+ 82
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
0.02g (1% AI)
0.017g (0% AI)
1.18
Standard Release (Common)
+ 83
Raw Crookneck Summer Squash (Squash, summer, crookneck and straightneck, raw) 1 cup sliced
0.055g (3% AI)
0.05g (0% AI)
1.1
Standard Release (Common)
+ 84
Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed
0.005g (0% AI)
0.005g (0% AI)
1
Standard Release (Common)
+ 85
Hot Dog Relish (Pickle relish, hot dog) 1 tbsp
0.008g (1% AI)
0.008g (0% AI)
1
Standard Release (Common)
+ 86
Sweet Pickled Relish (Pickle relish, sweet) 1 tbsp
0.009g (1% AI)
0.009g (0% AI)
1
Standard Release (Common)
+ 87
Raw Pumpkin Flowers (Pumpkin flowers, raw) 1 cup
0.001g (0% AI)
0.001g (0% AI)
1
Standard Release (Common)
+ 88
Cooked Pumpkin Flowers (Boiled, Drained) (Pumpkin flowers, cooked, boiled, drained, without salt) 1 cup
0.003g (0% AI)
0.003g (0% AI)
1
Standard Release (Common)
+ 89
Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup
0.004g (0% AI)
0.004g (0% AI)
1
Standard Release (Common)
+ 90
Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup
0.047g (3% AI)
0.048g (0% AI)
0.98
Standard Release (Common)
+ 91
Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)
0.016g (1% AI)
0.017g (0% AI)
0.94
Standard Release (Common)
+ 92
Cooked Mustard Greens (Boiled, Drained) (Mustard greens, cooked, boiled, drained, without salt) 1 cup, chopped
0.031g (2% AI)
0.034g (0% AI)
0.91
Standard Release (Common)
+ 93
Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped
0.041g (3% AI)
0.045g (0% AI)
0.91
Standard Release (Common)
+ 94
Raw Mustard Greens (Mustard greens, raw) 1 cup, chopped
0.01g (1% AI)
0.011g (0% AI)
0.91
Standard Release (Common)
+ 95
Raw Jalapeno Peppers (Peppers, jalapeno, raw) 1 pepper
0.007g (0% AI)
0.009g (0% AI)
0.78
Standard Release (Common)
+ 96
Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) 1 cup
0.058g (4% AI)
0.077g (0% AI)
0.75
Standard Release (Common)
+ 97
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
0.058g (4% AI)
0.088g (1% AI)
0.66
Standard Release (Common)
+ 98
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
0.042g (3% AI)
0.064g (0% AI)
0.66
Standard Release (Common)
+ 99
Sweet Red Bell Peppers (Peppers, sweet, red, raw) 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)
0.067g (4% AI)
0.119g (1% AI)
0.56
Standard Release (Common)
+ 100
Raw Cassava (Cassava, raw) 1 cup
0.035g (2% AI)
0.066g (0% AI)
0.53
Standard Release (Common)
+ 101
Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup
0.088g (6% AI)
0.176g (1% AI)
0.5
Standard Release (Common)
+ 102
Raw Garden Cress (Cress, garden, raw) 1 cup
0.038g (2% AI)
0.076g (0% AI)
0.5
Standard Release (Common)
+ 103
Raw Ginger (Fresh) (Ginger root, raw) 1 tsp
0.001g (0% AI)
0.002g (0% AI)
0.5
Standard Release (Common)
+ 104
Raw Enoki Mushrooms (Mushrooms, enoki, raw) 1 large
0.002g (0% AI)
0.004g (0% AI)
0.5
Standard Release (Common)
+ 105
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
0.112g (7% AI)
0.233g (1% AI)
0.48
Standard Release (Common)
+ 106
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
0.085g (5% AI)
0.177g (1% AI)
0.48
Standard Release (Common)
+ 107
Raw Lotus Root (Lotus root, raw) 10 slices (2-1/2 inch dia)
0.005g (0% AI)
0.011g (0% AI)
0.45
Standard Release (Common)
+ 108
Raw Taro (Taro, raw) 1 cup, sliced
0.026g (2% AI)
0.06g (0% AI)
0.43
Standard Release (Common)
+ 109
Raw Tahitian Taro (Taro, tahitian, raw) 1 cup slices
0.151g (9% AI)
0.349g (2% AI)
0.43
Standard Release (Common)
+ 110
Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices
0.116g (7% AI)
0.269g (2% AI)
0.43
Standard Release (Common)
+ 111
Cooked Taro (Taro, cooked, without salt) 1 cup, sliced
0.018g (1% AI)
0.042g (0% AI)
0.43
Standard Release (Common)
+ 112
Canned Mung Bean Sprouts (Drained) (Beans, mung, mature seeds, sprouted, canned, drained solids) 1 cup
0.008g (1% AI)
0.019g (0% AI)
0.42
Standard Release (Common)
+ 113
Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup
0.017g (1% AI)
0.044g (0% AI)
0.39
Standard Release (Common)
+ 114
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
0.052g (3% AI)
0.137g (1% AI)
0.38
Standard Release (Common)
+ 115
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
0.099g (6% AI)
0.264g (2% AI)
0.38
Standard Release (Common)
+ 116
Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium
0.022g (1% AI)
0.059g (0% AI)
0.37
Standard Release (Common)
+ 117
Cooked Lotus Root (Boiled, Drained) (Lotus root, cooked, boiled, drained, without salt) 1/2 cup
0.002g (0% AI)
0.006g (0% AI)
0.33
Standard Release (Common)
+ 118
Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)
0.016g (1% AI)
0.05g (0% AI)
0.32
Standard Release (Common)
+ 119
Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)
0.014g (1% AI)
0.044g (0% AI)
0.32
Standard Release (Common)
+ 120
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
0.022g (1% AI)
0.071g (0% AI)
0.31
Standard Release (Common)
+ 121
Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
0.026g (2% AI)
0.085g (1% AI)
0.31
Standard Release (Common)
+ 122
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
0.026g (2% AI)
0.085g (1% AI)
0.31
Standard Release (Common)
+ 123
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
0.022g (1% AI)
0.074g (0% AI)
0.3
Standard Release (Common)
+ 124
Raw Onions (Onions, raw) 1 cup, chopped
0.006g (0% AI)
0.021g (0% AI)
0.29
Standard Release (Common)
+ 125
Raw Arrowroot (Arrowroot, raw) 1 cup, sliced
0.022g (1% AI)
0.089g (1% AI)
0.25
Standard Release (Common)
+ 126
Raw Asparagus (Asparagus, raw) 1 cup
0.013g (1% AI)
0.054g (0% AI)
0.24
Standard Release (Common)
+ 127
Raw Green Peas (Peas, green, raw) 1 cup
0.051g (3% AI)
0.22g (1% AI)
0.23
Standard Release (Common)
+ 128
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
0.073g (5% AI)
0.318g (2% AI)
0.23
Standard Release (Common)
+ 129
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
0.03g (2% AI)
0.131g (1% AI)
0.23
Standard Release (Common)
+ 130
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
0.03g (2% AI)
0.131g (1% AI)
0.23
Standard Release (Common)
+ 131
Raw Citronella (Lemon Grass) (Lemon grass (citronella), raw) 1 cup
0.021g (1% AI)
0.092g (1% AI)
0.23
Standard Release (Common)
+ 132
Raw Eggplant (Eggplant, raw) 1 cup, cubes
0.011g (1% AI)
0.052g (0% AI)
0.21
Standard Release (Common)
+ 133
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
0.035g (2% AI)
0.166g (1% AI)
0.21
Standard Release (Common)
+ 134
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
0.029g (2% AI)
0.139g (1% AI)
0.21
Standard Release (Common)
+ 135
Cooked Hawaiin Mountain Yam (Steamed) (Mountain yam, hawaii, cooked, steamed, without salt) 1 cup, cubes
0.009g (1% AI)
0.044g (0% AI)
0.2
Standard Release (Common)
+ 136
Cooked Eggplant (Boiled, Drained) (Eggplant, cooked, boiled, drained, without salt) 1 cup (1 inch cubes)
0.015g (1% AI)
0.077g (0% AI)
0.19
Standard Release (Common)
+ 137
Raw Chicory Greens (Chicory greens, raw) 1 cup, chopped
0.006g (0% AI)
0.032g (0% AI)
0.19
Standard Release (Common)
+ 138
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
0.115g (7% AI)
0.616g (4% AI)
0.19
Standard Release (Common)
+ 139
Endive (Endive, raw) 1 cup
0.007g (0% AI)
0.038g (0% AI)
0.18
Standard Release (Common)
+ 140
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
0.033g (2% AI)
0.181g (1% AI)
0.18
Standard Release (Common)
+ 141
Cooked Bamboo Shoots (Boiled, Drained) (Bamboo shoots, cooked, boiled, drained, without salt) 1 cup (1/2 inch slices)
0.018g (1% AI)
0.1g (1% AI)
0.18
Standard Release (Common)
+ 142
Raw Chicory Roots (Chicory roots, raw) 1 root
0.008g (1% AI)
0.045g (0% AI)
0.18
Standard Release (Common)
+ 143
Canned Bamboo Shoots (Drained) (Bamboo shoots, canned, drained solids) 1 cup (1/8 inch slices)
0.035g (2% AI)
0.198g (1% AI)
0.18
Standard Release (Common)
+ 144
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
0.024g (2% AI)
0.136g (1% AI)
0.18
Standard Release (Common)
+ 145
Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes
0.012g (1% AI)
0.068g (0% AI)
0.18
Standard Release (Common)
+ 146
Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
0.006g (0% AI)
0.034g (0% AI)
0.18
Standard Release (Common)
+ 147
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
0.04g (3% AI)
0.227g (1% AI)
0.18
Standard Release (Common)
+ 148
Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)
0.03g (2% AI)
0.172g (1% AI)
0.17
Standard Release (Common)
+ 149
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
0.018g (1% AI)
0.104g (1% AI)
0.17
Standard Release (Common)
+ 150
Cucumber (Cucumber, with peel, raw) 1 cup
0.005g (0% AI)
0.029g (0% AI)
0.17
Standard Release (Common)
+ 151
Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped
0.04g (3% AI)
0.235g (1% AI)
0.17
Standard Release (Common)
+ 152
Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole
0.008g (1% AI)
0.047g (0% AI)
0.17
Standard Release (Common)
+ 153
Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped
0.024g (2% AI)
0.144g (1% AI)
0.17
Standard Release (Common)
+ 154
Radicchio (Radicchio, raw) 1 cup, shredded
0.006g (0% AI)
0.037g (0% AI)
0.16
Standard Release (Common)
+ 155
Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped
0.822g (51% AI)
5.241g (31% AI)
0.16
Standard Release (Common)
+ 156
Cooked Green Bell Peppers (Sauteed) (Peppers, sweet, green, sauteed) 1 cup chopped
0.886g (55% AI)
5.9g (35% AI)
0.15
Standard Release (Common)
+ 157
Raw Witloof Chicory (Chicory, witloof, raw) 1 head
0.003g (0% AI)
0.02g (0% AI)
0.15
Standard Release (Common)
+ 158
Raw Green Bell Peppers (Peppers, sweet, green, raw) 1 cup, chopped
0.012g (1% AI)
0.08g (0% AI)
0.15
Standard Release (Common)
+ 159
Baby Carrots (Carrots, baby, raw) 1 nlea serving
0.007g (0% AI)
0.048g (0% AI)
0.15
Standard Release (Common)
+ 160
Raw Garlic (Fresh) (Garlic, raw) 1 clove
0.001g (0% AI)
0.007g (0% AI)
0.14
Standard Release (Common)
+ 161
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
0.312g (20% AI)
2.337g (14% AI)
0.13
Standard Release (Common)
+ 162
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
0.472g (30% AI)
3.537g (21% AI)
0.13
Standard Release (Common)
+ 163
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
0.278g (17% AI)
2.084g (12% AI)
0.13
Standard Release (Common)
+ 164
Raw Swiss Chard (Chard, swiss, raw) 1 cup
0.003g (0% AI)
0.023g (0% AI)
0.13
Standard Release (Common)
+ 165
Raw Beet Greens (Beet greens, raw) 1 cup
0.002g (0% AI)
0.016g (0% AI)
0.13
Standard Release (Common)
+ 166
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
0.005g (0% AI)
0.044g (0% AI)
0.11
Standard Release (Common)
+ 167
Canned Pimentos (Pimento, canned) 1 tbsp
0.002g (0% AI)
0.018g (0% AI)
0.11
Standard Release (Common)
+ 168
Boiled Red Bell Peppers (Peppers, sweet, red, cooked, boiled, drained, without salt) 1 cup, strips
0.014g (1% AI)
0.13g (1% AI)
0.11
Standard Release (Common)
+ 169
Cooked Green Bell Peppers (Boiled, Drained) (Peppers, sweet, green, cooked, boiled, drained, without salt) 1 cup, chopped or strips
0.014g (1% AI)
0.13g (1% AI)
0.11
Standard Release (Common)
+ 170
Cooked Nopales (Nopales, cooked, without salt) 1 cup
0.003g (0% AI)
0.028g (0% AI)
0.11
Standard Release (Common)
+ 171
Raw Nopales (Nopales, raw) 1 cup, sliced
0.004g (0% AI)
0.038g (0% AI)
0.11
Standard Release (Common)
+ 172
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
0.028g (2% AI)
0.267g (2% AI)
0.1
Standard Release (Common)
+ 173
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
0.009g (1% AI)
0.094g (1% AI)
0.1
Standard Release (Common)
+ 174
Raw Beets (Beets, raw) 1 cup
0.007g (0% AI)
0.075g (0% AI)
0.09
Standard Release (Common)
+ 175
Green Onions (Spring Onions, Scallions) (Onions, spring or scallions (includes tops and bulb), raw) 1 medium (4-1/8 inch long)
0.001g (0% AI)
0.011g (0% AI)
0.09
Standard Release (Common)
+ 176
Cooked Beets (Beets, cooked, boiled, drained) 1 cup
0.009g (1% AI)
0.099g (1% AI)
0.09
Standard Release (Common)
+ 177
Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces
0.004g (0% AI)
0.045g (0% AI)
0.09
Standard Release (Common)
+ 178
Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices
0.005g (0% AI)
0.061g (0% AI)
0.08
Standard Release (Common)
+ 179
Raw Parsnips (Parsnips, raw) 1 cup slices
0.004g (0% AI)
0.055g (0% AI)
0.07
Standard Release (Common)
+ 180
Raw Parsley (Parsley, fresh) 1 cup chopped
0.005g (0% AI)
0.069g (0% AI)
0.07
Standard Release (Common)
+ 181
Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)
0.007g (0% AI)
0.103g (1% AI)
0.07
Standard Release (Common)
+ 182
Cooked Parsnips (Boiled, Drained) (Parsnips, cooked, boiled, drained, without salt) 1/2 cup slices
0.002g (0% AI)
0.032g (0% AI)
0.06
Standard Release (Common)
+ 183
Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes
0.001g (0% AI)
0.017g (0% AI)
0.06
Standard Release (Common)
+ 184
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
0.036g (2% AI)
0.651g (4% AI)
0.06
Standard Release (Common)
+ 185
Cooked Onions (Boiled, Drained) (Onions, cooked, boiled, drained, without salt) 1 cup
0.008g (1% AI)
0.147g (1% AI)
0.05
Standard Release (Common)
+ 186
Canned Tomato Paste (Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)) 1/4 cup
0.005g (0% AI)
0.1g (1% AI)
0.05
Standard Release (Common)
+ 187
Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup
0.005g (0% AI)
0.101g (1% AI)
0.05
Standard Release (Common)
+ 188
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
0.01g (1% AI)
0.205g (1% AI)
0.05
Standard Release (Common)
+ 189
Raw Red Chili Peppers (Peppers, hot chili, red, raw) 1 pepper
0.005g (0% AI)
0.103g (1% AI)
0.05
Standard Release (Common)
+ 190
Raw Hungarian Peppers (Peppers, hungarian, raw) 1 pepper
0.003g (0% AI)
0.062g (0% AI)
0.05
Standard Release (Common)
+ 191
Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
0.003g (0% AI)
0.065g (0% AI)
0.05
Standard Release (Common)
+ 192
Stewed Tomatoes (Tomatoes, red, ripe, cooked, stewed) 1 cup
0.038g (2% AI)
0.847g (5% AI)
0.04
Standard Release (Common)
+ 193
Hot Green Chili Peppers (Peppers, hot chili, green, raw) 1 pepper
0.002g (0% AI)
0.047g (0% AI)
0.04
Standard Release (Common)
+ 194
Raw Green Tomatoes (Tomatoes, green, raw) 1 medium
0.004g (0% AI)
0.096g (1% AI)
0.04
Standard Release (Common)
+ 195
Raw Yellow Tomatoes (Tomatoes, yellow, raw) 1 cup, chopped
0.006g (0% AI)
0.145g (1% AI)
0.04
Standard Release (Common)
+ 196
Canned Green Chili Peppers (Peppers, chili, green, canned) 1 cup
0.008g (1% AI)
0.202g (1% AI)
0.04
Standard Release (Common)
+ 197
Dried Ancho Peppers (Peppers, ancho, dried) 1 pepper
0.028g (2% AI)
0.725g (4% AI)
0.04
Standard Release (Common)
+ 198
Raw Okra (Okra, raw) 1 cup
0.001g (0% AI)
0.026g (0% AI)
0.04
Standard Release (Common)
+ 199
Tomatillos (Tomatillos, raw) 1 medium
0.005g (0% AI)
0.137g (1% AI)
0.04
Standard Release (Common)
+ 200
Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes
0.004g (0% AI)
0.119g (1% AI)
0.03
Standard Release (Common)