Below is a list of more than 2000 food sources with associated nutrients.
Tip! also try the nutritional calculator to see which nutrients are missing from your diet.
The values below are taken from "NEVO online, version 2019 / 6.0. RIVM, Bilthoven"
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.02 | g | - |
Ash (supplement) | 1.1 | g | - |
Calcium | 14 | mg | 950 / 2500 |
Cholesterol | 57 | mg | - |
Copper | 0.08 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.03 | g | - |
Drinking water | 71.6 | g | - |
Energy | 128 | kcal | - |
Fat | 2.7 | g | - |
Fatty acids polyunsaturated | 0.5 | g | - |
Iron | 0.7 | mg | 11-16 / open |
Linoleic acid | 0.26 | g | - |
Magnesium | 34 | mg | 300-350 / - |
Monounsaturated fatty acids | 0.8 | g | - |
Nicotinezuur | 4.8 | mg | - |
Omega-3 | 0.2 | g | 0.2-4 / - |
Omega-3 (DHA) | 0.08 | g | - |
Omega-3 (EPA) | 0.01 | g | - |
Phosphorus | 204 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 380 | mg | 3500 / open |
Protein animal | 26.2 | g | - |
Proteins | 26.2 | g | - |
Salt | 56 | mg | 2500 / - |
Saturated fat food | 0.8 | g | - |
Selenium | 54 | µg | 70 / 300 |
Vitamin B1 | 0.09 | mg | 1.1 / - |
Vitamin B12 | 1.86 | µg | 2.8 / - |
Vitamin B6 | 0.12 | mg | 1.5 / 25 |
Vitamin D | 24.3 | µg | 20 / 50 |
Vitamin D3 | 24.3 | µg | - |
Vitamin E | 0.8 | mg | 13 / 300 |
Vitamine B2 | 0.07 | mg | 1.6 / - |
Zinc | 0.41 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha carotene | 1 | µg | - |
Alpha-linolenic acid (ALA) | 0.01 | g | - |
Ash (supplement) | 1 | g | - |
Calcium | 18 | mg | 950 / 2500 |
Cholesterol | 47 | mg | - |
Copper | 0.02 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.02 | g | - |
Drinking water | 80.3 | g | - |
Energy | 86 | kcal | - |
Fat | 1.6 | g | - |
Fatty acids polyunsaturated | 0.3 | g | - |
Iodine | 4 | µg | 150 / 600 |
Iron | 0.2 | mg | 11-16 / open |
Linoleic acid | 0.15 | g | - |
Magnesium | 28 | mg | 300-350 / - |
Monounsaturated fatty acids | 0.5 | g | - |
Nicotinezuur | 4 | mg | - |
Nitrogen (nutrient) | 2.9 | g | - |
Omega-3 | 0.1 | g | 0.2-4 / - |
Omega-3 (DHA) | 0.05 | g | - |
Omega-3 (EPA) | 0.01 | g | - |
Phosphorus | 181 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 353 | mg | 3500 / open |
Protein animal | 17.9 | g | - |
Proteins | 17.9 | g | - |
Salt | 52 | mg | 2500 / - |
Saturated fat food | 0.5 | g | - |
Selenium | 28 | µg | 70 / 300 |
Vitamin A (retinol) | 1 | µg | 680-800 / 3000 |
Vitamin B1 | 0.05 | mg | 1.1 / - |
Vitamin B12 | 1.1 | µg | 2.8 / - |
Vitamin B6 | 0.18 | mg | 1.5 / 25 |
Vitamin D | 24.3 | µg | 20 / 50 |
Vitamin D3 | 24.3 | µg | - |
Vitamin E | 0.7 | mg | 13 / 300 |
Vitamin K | 1.7 | µg | 70 / - |
Vitamin K1 | 1.3 | µg | 70 / - |
Vitamin K2 | 0.4 | µg | - |
Vitamine B2 | 0.05 | mg | 1.6 / - |
Zeaxanthin | 4 | µg | - |
Zinc | 0.34 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.91 | g | - |
Ash (supplement) | 2.1 | g | - |
Calcium | 26 | mg | 950 / 2500 |
Cholesterol | 131.7 | mg | - |
Copper | 0.09 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.6 | g | - |
Drinking water | 48.3 | g | - |
Energy | 351 | kcal | - |
Fat | 30.5 | g | - |
Fatty acids polyunsaturated | 5.4 | g | - |
Iodine | 10 | µg | 150 / 600 |
Iron | 0.5 | mg | 11-16 / open |
Linoleic acid | 0.94 | g | - |
Magnesium | 10 | mg | 300-350 / - |
Monounsaturated fatty acids | 15 | g | - |
Nicotinezuur | 3.2 | mg | - |
Omega-3 | 3.7 | g | 0.2-4 / - |
Omega-3 (DHA) | 1.05 | g | - |
Omega-3 (EPA) | 0.96 | g | - |
Phosphorus | 183 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 214 | mg | 3500 / open |
Protein animal | 19.1 | g | - |
Proteins | 19.1 | g | - |
Salt | 583 | mg | 2500 / - |
Saturated fat food | 8 | g | - |
Selenium | 60 | µg | 70 / 300 |
Vitamin A (retinol) | 3300 | µg | 680-800 / 3000 |
Vitamin B1 | 0.18 | mg | 1.1 / - |
Vitamin B12 | 4.3 | µg | 2.8 / - |
Vitamin B6 | 0.18 | mg | 1.5 / 25 |
Vitamin D | 20.4 | µg | 20 / 50 |
Vitamin D3 | 20.4 | µg | - |
Vitamin E | 9 | mg | 13 / 300 |
Vitamine B2 | 0.31 | mg | 1.6 / - |
Zinc | 3.47 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.07 | g | - |
Calcium | 91 | mg | 950 / 2500 |
Cholesterol | 90 | mg | - |
Copper | 0.05 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.15 | g | - |
Drinking water | 70 | g | - |
Energy | 146 | kcal | - |
Fat | 7.2 | g | - |
Fatty acids polyunsaturated | 2 | g | - |
Iodine | 59 | µg | 150 / 600 |
Iron | 0.9 | mg | 11-16 / open |
Linoleic acid | 0.11 | g | - |
Magnesium | 25 | mg | 300-350 / - |
Monounsaturated fatty acids | 3 | g | - |
Nicotinezuur | 5.9 | mg | - |
Omega-3 | 1.9 | g | 0.2-4 / - |
Omega-3 (DHA) | 0.92 | g | - |
Omega-3 (EPA) | 0.59 | g | - |
Phosphorus | 170 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 316 | mg | 3500 / open |
Protein animal | 20.4 | g | - |
Proteins | 20.4 | g | - |
Salt | 397 | mg | 2500 / - |
Saturated fat food | 1.6 | g | - |
Selenium | 25 | µg | 70 / 300 |
Vitamin A (retinol) | 31 | µg | 680-800 / 3000 |
Vitamin B1 | 0.02 | mg | 1.1 / - |
Vitamin B12 | 4 | µg | 2.8 / - |
Vitamin B6 | 0.21 | mg | 1.5 / 25 |
Vitamin D | 10.9 | µg | 20 / 50 |
Vitamin D3 | 10.6 | µg | - |
Vitamin E | 2.1 | mg | 13 / 300 |
Vitamine B2 | 0.22 | mg | 1.6 / - |
Zinc | 0.8 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.07 | g | - |
Ash (supplement) | 1.4 | g | - |
Beta-carotene (provitamin A) | 1 | µg | - |
Calcium | 35 | mg | 950 / 2500 |
Cholesterol | 67.9 | mg | - |
Copper | 0.04 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.06 | g | - |
Drinking water | 71.8 | g | - |
Energy | 140 | kcal | - |
Fat | 4.6 | g | - |
Fatty acids polyunsaturated | 1.6 | g | - |
Iodine | 8 | µg | 150 / 600 |
Iron | 0.4 | mg | 11-16 / open |
Linoleic acid | 0.36 | g | - |
Luteïne | 28 | µg | - |
Magnesium | 32 | mg | 300-350 / - |
Monounsaturated fatty acids | 1.5 | g | - |
Nicotinezuur | 6.9 | mg | - |
Omega-3 | 1.2 | g | 0.2-4 / - |
Omega-3 (DHA) | 0.8 | g | - |
Omega-3 (EPA) | 0.2 | g | - |
Phosphorus | 325 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 497 | mg | 3500 / open |
Protein animal | 24.5 | g | - |
Proteins | 24.5 | g | - |
Salt | 74 | mg | 2500 / - |
Saturated fat food | 1 | g | - |
Selenium | 16 | µg | 70 / 300 |
Vitamin A (retinol) | 14 | µg | 680-800 / 3000 |
Vitamin B1 | 0.13 | mg | 1.1 / - |
Vitamin B12 | 5.72 | µg | 2.8 / - |
Vitamin B6 | 0.31 | mg | 1.5 / 25 |
Vitamin C | 1 | mg | 75 / open |
Vitamin D | 9.4 | µg | 20 / 50 |
Vitamin D3 | 9.4 | µg | - |
Vitamin E | 1.7 | mg | 13 / 300 |
Vitamine B2 | 0.1 | mg | 1.6 / - |
Zeaxanthin | 14 | µg | - |
Zinc | 0.57 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.04 | g | - |
Calcium | 13 | mg | 950 / 2500 |
Cholesterol | 62 | mg | - |
Docosapentaenoic Acid (DPA) | 0.07 | g | - |
Drinking water | 65.8 | g | - |
Energy | 211 | kcal | - |
Fat | 14.8 | g | - |
Fatty acids polyunsaturated | 1.2 | g | - |
Iodine | 30 | µg | 150 / 600 |
Iron | 0.9 | mg | 11-16 / open |
Linoleic acid | 0.09 | g | - |
Magnesium | 23 | mg | 300-350 / - |
Monounsaturated fatty acids | 9.9 | g | - |
Nicotinezuur | 6 | mg | - |
Omega-3 | 1 | g | 0.2-4 / - |
Omega-3 (DHA) | 0.45 | g | - |
Omega-3 (EPA) | 0.33 | g | - |
Phosphorus | 300 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 280 | mg | 3500 / open |
Protein animal | 19.4 | g | - |
Proteins | 19.4 | g | - |
Salt | 406 | mg | 2500 / - |
Saturated fat food | 2.1 | g | - |
Vitamin A (retinol) | 33 | µg | 680-800 / 3000 |
Vitamin B1 | 0.06 | mg | 1.1 / - |
Vitamin B12 | 1.37 | µg | 2.8 / - |
Vitamin B6 | 0.038 | mg | 1.5 / 25 |
Vitamin D | 9 | µg | 20 / 50 |
Vitamin D3 | 9 | µg | - |
Vitamin E | 0.9 | mg | 13 / 300 |
Vitamine B2 | 0.04 | mg | 1.6 / - |
Zinc | 0.5 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.13 | g | - |
Calcium | 100 | mg | 950 / 2500 |
Cholesterol | 82 | mg | - |
Copper | 0.21 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.09 | g | - |
Drinking water | 55.6 | g | - |
Energy | 238 | kcal | - |
Fat | 16.1 | g | - |
Fatty acids polyunsaturated | 2.6 | g | - |
Iodine | 25 | µg | 150 / 600 |
Iron | 2 | mg | 11-16 / open |
Linoleic acid | 0.19 | g | - |
Magnesium | 45 | mg | 300-350 / - |
Monounsaturated fatty acids | 8.5 | g | - |
Nicotinezuur | 4 | mg | - |
Omega-3 | 2.3 | g | 0.2-4 / - |
Omega-3 (DHA) | 0.92 | g | - |
Omega-3 (EPA) | 0.83 | g | - |
Phosphorus | 200 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 280 | mg | 3500 / open |
Protein animal | 23.5 | g | - |
Proteins | 23.5 | g | - |
Salt | 1625 | mg | 2500 / - |
Saturated fat food | 3.7 | g | - |
Selenium | 50 | µg | 70 / 300 |
Vitamin A (retinol) | 26 | µg | 680-800 / 3000 |
Vitamin B1 | 0.05 | mg | 1.1 / - |
Vitamin B12 | 10 | µg | 2.8 / - |
Vitamin B6 | 0.18 | mg | 1.5 / 25 |
Vitamin D | 8.9 | µg | 20 / 50 |
Vitamin D3 | 8.6 | µg | - |
Vitamin E | 1 | mg | 13 / 300 |
Vitamine B2 | 0.12 | mg | 1.6 / - |
Zinc | 0.4 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.15 | g | - |
Calcium | 20 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.5 | g | - |
Cholesterol | 82 | mg | - |
Copper | 0.21 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.1 | g | - |
Drinking water | 62 | g | - |
Energy | 242 | kcal | - |
Fat | 16.2 | g | - |
Fatty acids polyunsaturated | 3.1 | g | - |
Iodine | 25 | µg | 150 / 600 |
Iron | 1.2 | mg | 11-16 / open |
Linoleic acid | 0.22 | g | - |
Magnesium | 26 | mg | 300-350 / - |
Monounsaturated fatty acids | 7.9 | g | - |
Nicotinezuur | 10 | mg | - |
Omega-3 | 2.8 | g | 0.2-4 / - |
Omega-3 (DHA) | 1.13 | g | - |
Omega-3 (EPA) | 1.01 | g | - |
Phosphorus | 210 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 317 | mg | 3500 / open |
Protein animal | 23.5 | g | - |
Proteins | 23.5 | g | - |
Salt | 188 | mg | 2500 / - |
Saturated fat food | 3.8 | g | - |
Selenium | 50 | µg | 70 / 300 |
Vitamin A (retinol) | 54 | µg | 680-800 / 3000 |
Vitamin B1 | 0.09 | mg | 1.1 / - |
Vitamin B12 | 10 | µg | 2.8 / - |
Vitamin B6 | 0.18 | mg | 1.5 / 25 |
Vitamin D | 8.9 | µg | 20 / 50 |
Vitamin D3 | 8.6 | µg | - |
Vitamin E | 0.7 | mg | 13 / 300 |
Vitamine B2 | 0.33 | mg | 1.6 / - |
Zinc | 0.48 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.37 | g | - |
Calcium | 33 | mg | 950 / 2500 |
Cholesterol | 63 | mg | - |
Copper | 0.07 | mg | 0.9 / - |
Drinking water | 50.9 | g | - |
Energy | 301 | kcal | - |
Fat | 24.1 | g | - |
Fatty acids polyunsaturated | 5.9 | g | - |
Iodine | 50 | µg | 150 / 600 |
Iron | 1.2 | mg | 11-16 / open |
Linoleic acid | 0.44 | g | - |
Magnesium | 38 | mg | 300-350 / - |
Monounsaturated fatty acids | 10 | g | - |
Nicotinezuur | 6.9 | mg | - |
Nitrogen (nutrient) | 3.4 | g | - |
Omega-3 | 4.3 | g | 0.2-4 / - |
Omega-3 (DHA) | 2.44 | g | - |
Omega-3 (EPA) | 1.46 | g | - |
Phosphorus | 237 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 319 | mg | 3500 / open |
Protein animal | 21.1 | g | - |
Proteins | 21.1 | g | - |
Salt | 746 | mg | 2500 / - |
Saturated fat food | 5.2 | g | - |
Selenium | 59 | µg | 70 / 300 |
Unsaturated fats | 0.2 | g | - |
Vitamin A (retinol) | 36 | µg | 680-800 / 3000 |
Vitamin B1 | 0.15 | mg | 1.1 / - |
Vitamin B12 | 10.2 | µg | 2.8 / - |
Vitamin B6 | 0.28 | mg | 1.5 / 25 |
Vitamin D | 8.2 | µg | 20 / 50 |
Vitamin D3 | 8.2 | µg | - |
Vitamin E | 0.5 | mg | 13 / 300 |
Vitamine B2 | 0.37 | mg | 1.6 / - |
Zinc | 0.9 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.25 | g | - |
Calcium | 20 | mg | 950 / 2500 |
Cholesterol | 60 | mg | - |
Copper | 0.08 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.13 | g | - |
Drinking water | 61.9 | g | - |
Energy | 233 | kcal | - |
Fat | 17.9 | g | - |
Fatty acids polyunsaturated | 3.9 | g | - |
Iodine | 56.4 | µg | 150 / 600 |
Iron | 1 | mg | 11-16 / open |
Linoleic acid | 0.32 | g | - |
Magnesium | 37 | mg | 300-350 / - |
Monounsaturated fatty acids | 8.5 | g | - |
Nicotinezuur | 11.3 | mg | - |
Nitrogen (nutrient) | 2.9 | g | - |
Omega-3 | 3.5 | g | 0.2-4 / - |
Omega-3 (DHA) | 1.66 | g | - |
Omega-3 (EPA) | 0.85 | g | - |
Phosphorus | 220 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 335 | mg | 3500 / open |
Protein animal | 18 | g | - |
Proteins | 18 | g | - |
Salt | 85 | mg | 2500 / - |
Saturated fat food | 4.3 | g | - |
Selenium | 42 | µg | 70 / 300 |
Vitamin A (retinol) | 54 | µg | 680-800 / 3000 |
Vitamin B1 | 0.17 | mg | 1.1 / - |
Vitamin B12 | 8.8 | µg | 2.8 / - |
Vitamin B6 | 0.4 | mg | 1.5 / 25 |
Vitamin D | 8 | µg | 20 / 50 |
Vitamin D3 | 8 | µg | - |
Vitamin E | 0.4 | mg | 13 / 300 |
Vitamine B2 | 0.3 | mg | 1.6 / - |
Zinc | 0.5 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.31 | g | - |
Calcium | 18 | mg | 950 / 2500 |
Carbohydrate-rich foods | 3 | g | - |
Cholesterol | 82 | mg | - |
Copper | 0.19 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.09 | g | - |
Drinking water | 53.1 | g | - |
Energy | 299 | kcal | - |
Fat | 22.2 | g | - |
Fatty acids polyunsaturated | 5.5 | g | - |
High fiber foods | 0.1 | g | - |
Iodine | 22 | µg | 150 / 600 |
Iron | 1.1 | mg | 11-16 / open |
Linoleic acid | 2.7 | g | - |
Luteïne | 6 | µg | - |
Magnesium | 24 | mg | 300-350 / - |
Monounsaturated fatty acids | 10.2 | g | - |
Nicotinezuur | 9 | mg | - |
Omega-3 | 2.7 | g | 0.2-4 / - |
Omega-3 (DHA) | 1.01 | g | - |
Omega-3 (EPA) | 0.91 | g | - |
Phosphorus | 191 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 367 | mg | 3500 / open |
Protein animal | 21.1 | g | - |
Protein vegetable | 0.5 | g | - |
Proteins | 21.6 | g | - |
Salt | 483 | mg | 2500 / - |
Saturated fat food | 5 | g | - |
Selenium | 45 | µg | 70 / 300 |
Sugar | 0.2 | g | - |
Vitamin A (retinol) | 48 | µg | 680-800 / 3000 |
Vitamin B1 | 0.08 | mg | 1.1 / - |
Vitamin B12 | 8.93 | µg | 2.8 / - |
Vitamin B6 | 0.16 | mg | 1.5 / 25 |
Vitamin D | 8 | µg | 20 / 50 |
Vitamin D3 | 7.7 | µg | - |
Vitamin E | 3 | mg | 13 / 300 |
Vitamin K | 2.9 | µg | 70 / - |
Vitamin K1 | 2.9 | µg | 70 / - |
Vitamine B2 | 0.29 | mg | 1.6 / - |
Zinc | 0.45 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 2.5 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 2.5 | g | - |
Drinking water | 59.5 | g | - |
Energy | 352 | kcal | - |
Fat | 38 | g | - |
Fatty acids polyunsaturated | 18.2 | g | - |
Folate | 500 | µg | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 8.6 | g | - |
Omega-3 | 3.4 | g | 0.2-4 / - |
Omega-3 (DHA) | 0.53 | g | - |
Omega-3 (EPA) | 0.38 | g | - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Saturated fat food | 9.6 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin B1 | 1.4 | mg | 1.1 / - |
Vitamin B12 | 1 | µg | 2.8 / - |
Vitamin B6 | 2 | mg | 1.5 / 25 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 20 | mg | 13 / 300 |
Vitamine B2 | 1.6 | mg | 1.6 / - |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 3.79 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.7 | g | - |
Cholesterol | 2.5 | mg | - |
Drinking water | 1.6 | g | - |
Energy | 880 | kcal | - |
Fat | 97.3 | g | - |
Fatty acids polyunsaturated | 41.8 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 38 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 20.2 | g | - |
Omega-3 | 3.8 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Protein vegetable | 0.4 | g | - |
Proteins | 0.4 | g | - |
Salt | 16 | mg | 2500 / - |
Saturated fat food | 31 | g | - |
Sugar | 0.7 | g | - |
Unsaturated fats | 0.5 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 34.6 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 1.96 | g | - |
Beta-carotene (provitamin A) | 108 | µg | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.5 | g | - |
Cholesterol | 77.8 | mg | - |
Drinking water | 2.6 | g | - |
Energy | 873 | kcal | - |
Fat | 96.7 | g | - |
Fatty acids polyunsaturated | 22.7 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 13.1 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 22.9 | g | - |
Omega-3 | 2 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Protein vegetable | 0.3 | g | - |
Proteins | 0.3 | g | - |
Salt | 324 | mg | 2500 / - |
Saturated fat food | 48 | g | - |
Sugar | 0.4 | g | - |
Unsaturated fats | 1 | g | - |
Vitamin A (retinol) | 798 | µg | 680-800 / 3000 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 21 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 5.8 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.5 | g | - |
Cholesterol | 2.5 | mg | - |
Drinking water | 1.4 | g | - |
Energy | 883 | kcal | - |
Fat | 97.7 | g | - |
Fatty acids polyunsaturated | 46.4 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 40.6 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 35.5 | g | - |
Omega-3 | 5.8 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Protein vegetable | 0.4 | g | - |
Proteins | 0.4 | g | - |
Salt | 43 | mg | 2500 / - |
Saturated fat food | 10.5 | g | - |
Sugar | 0.5 | g | - |
Unsaturated fats | 0.7 | g | - |
Vitamin A (retinol) | 795 | µg | 680-800 / 3000 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 32.1 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 6.4 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.9 | g | - |
Cholesterol | 2.5 | mg | - |
Drinking water | 1.7 | g | - |
Energy | 878 | kcal | - |
Fat | 96.9 | g | - |
Fatty acids polyunsaturated | 36.8 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 21 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 46.1 | g | - |
Omega-3 | 6.4 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Protein vegetable | 0.5 | g | - |
Proteins | 0.5 | g | - |
Salt | 393 | mg | 2500 / - |
Saturated fat food | 9.5 | g | - |
Sugar | 0.7 | g | - |
Unsaturated fats | 0.4 | g | - |
Vitamin A (retinol) | 651 | µg | 680-800 / 3000 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 21.3 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 3.7 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 2.6 | g | - |
Drinking water | 59.2 | g | - |
Energy | 353 | kcal | - |
Fat | 38 | g | - |
Fatty acids polyunsaturated | 19.2 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 16 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 8.6 | g | - |
Omega-3 | 3.7 | g | 0.2-4 / - |
Omega-3 (DHA) | 0.38 | g | - |
Omega-3 (EPA) | 0.38 | g | - |
Phosphorus | 23 | mg | 550 / - |
Protein vegetable | 0.3 | g | - |
Proteins | 0.3 | g | - |
Salt | 16 | mg | 2500 / - |
Saturated fat food | 8.4 | g | - |
Sugar | 0.3 | g | - |
Unsaturated fats | 0.5 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 12 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 2.9 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 2.5 | g | - |
Cholesterol | 1 | mg | - |
Drinking water | 62.1 | g | - |
Energy | 326 | kcal | - |
Fat | 35 | g | - |
Fatty acids polyunsaturated | 17.3 | g | - |
High fiber foods | 0.2 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 15 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 8.6 | g | - |
Omega-3 | 2.9 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 32 | mg | 3500 / open |
Protein vegetable | 0.3 | g | - |
Proteins | 0.3 | g | - |
Salt | 18 | mg | 2500 / - |
Saturated fat food | 7.7 | g | - |
Sugar | 0.3 | g | - |
Unsaturated fats | 0.5 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 10 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 1.6 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 2 | g | - |
Cholesterol | 0.7 | mg | - |
Drinking water | 74.6 | g | - |
Energy | 216 | kcal | - |
Fat | 23 | g | - |
Fatty acids polyunsaturated | 11.5 | g | - |
High fiber foods | 0.2 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 10 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 3.8 | g | - |
Omega-3 | 1.6 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 37 | mg | 3500 / open |
Protein vegetable | 0.3 | g | - |
Proteins | 0.3 | g | - |
Salt | 8 | mg | 2500 / - |
Saturated fat food | 4.8 | g | - |
Sugar | 0.3 | g | - |
Unsaturated fats | 0.5 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 9 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 1.84 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.5 | g | - |
Cholesterol | 1 | mg | - |
Drinking water | 60.1 | g | - |
Energy | 356 | kcal | - |
Fat | 39.2 | g | - |
Fatty acids polyunsaturated | 16.6 | g | - |
High fiber foods | 0.1 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 14.7 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 10.3 | g | - |
Omega-3 | 1.9 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Protein animal | 0.1 | g | - |
Proteins | 0.1 | g | - |
Salt | 191 | mg | 2500 / - |
Saturated fat food | 10.6 | g | - |
Sugar | 0.1 | g | - |
Unsaturated fats | 0.5 | g | - |
Vitamin A (retinol) | 783 | µg | 680-800 / 3000 |
Vitamin D | 7.3 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 9.8 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 1.16 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Cholesterol | 1 | mg | - |
Drinking water | 60 | g | - |
Energy | 360 | kcal | - |
Fat | 40 | g | - |
Fatty acids polyunsaturated | 10.6 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 9.4 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 16.3 | g | - |
Omega-3 | 1.2 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Salt | 120 | mg | 2500 / - |
Saturated fat food | 11.5 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 20 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 1.95 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Cholesterol | 1 | mg | - |
Drinking water | 59.9 | g | - |
Energy | 360 | kcal | - |
Fat | 40 | g | - |
Fatty acids polyunsaturated | 17.8 | g | - |
High fiber foods | 0.1 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 15.8 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 10.6 | g | - |
Omega-3 | 2 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Saturated fat food | 9.6 | g | - |
Unsaturated fats | 0.5 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 16 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.58 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 1.2 | g | - |
Cholesterol | 1 | mg | - |
Drinking water | 63.8 | g | - |
Energy | 320 | kcal | - |
Fat | 35 | g | - |
Fatty acids polyunsaturated | 16.8 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 16.7 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 7.7 | g | - |
Omega-3 | 0.6 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 44 | mg | 3500 / open |
Salt | 3 | mg | 2500 / - |
Saturated fat food | 8.3 | g | - |
Unsaturated fats | 0.8 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 9.6 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 1.34 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.2 | g | - |
Cholesterol | 1 | mg | - |
Drinking water | 64.4 | g | - |
Energy | 317 | kcal | - |
Fat | 35 | g | - |
Fatty acids polyunsaturated | 9.1 | g | - |
High fiber foods | 0.4 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 8.26 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 17.3 | g | - |
Omega-3 | 1.3 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Saturated fat food | 7.2 | g | - |
Sugar | 0.2 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 18 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 3 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.5 | g | - |
Cholesterol | 1 | mg | - |
Drinking water | 64.5 | g | - |
Energy | 317 | kcal | - |
Fat | 35 | g | - |
Fatty acids polyunsaturated | 16.9 | g | - |
Folate | 500 | µg | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 14.5 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 8.4 | g | - |
Omega-3 | 3 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Salt | 11 | mg | 2500 / - |
Saturated fat food | 8 | g | - |
Sugar | 0.1 | g | - |
Unsaturated fats | 0.4 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin B1 | 1.4 | mg | 1.1 / - |
Vitamin B12 | 1 | µg | 2.8 / - |
Vitamin B6 | 2 | mg | 1.5 / 25 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 20 | mg | 13 / 300 |
Vitamine B2 | 1.6 | mg | 1.6 / - |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 3 | g | - |
Calcium | 600 | mg | 950 / 2500 |
Carbohydrate-rich foods | 1.5 | g | - |
Cholesterol | 1 | mg | - |
Drinking water | 60.3 | g | - |
Energy | 349 | kcal | - |
Fat | 38 | g | - |
Fatty acids polyunsaturated | 14.4 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 11 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 10.6 | g | - |
Omega-3 | 3 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Protein vegetable | 0.3 | g | - |
Proteins | 0.3 | g | - |
Salt | 130 | mg | 2500 / - |
Saturated fat food | 10.6 | g | - |
Sugar | 0.3 | g | - |
Unsaturated fats | 0.4 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin B1 | 1.1 | mg | 1.1 / - |
Vitamin B12 | 2.5 | µg | 2.8 / - |
Vitamin B6 | 1.4 | mg | 1.5 / 25 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 9.5 | mg | 13 / 300 |
Vitamine B2 | 1.4 | mg | 1.6 / - |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 3.4 | g | - |
Calcium | 160 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.4 | g | - |
Cholesterol | 2 | mg | - |
Drinking water | 61.6 | g | - |
Energy | 344 | kcal | - |
Fat | 38 | g | - |
Fatty acids polyunsaturated | 17 | g | - |
Folate | 200 | µg | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 13.6 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 9.6 | g | - |
Nicotinezuur | 18 | mg | - |
Omega-3 | 3.4 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Salt | 170 | mg | 2500 / - |
Saturated fat food | 9.8 | g | - |
Unsaturated fats | 0.3 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin B12 | 1 | µg | 2.8 / - |
Vitamin B6 | 2 | mg | 1.5 / 25 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 15 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 3.65 | g | - |
Calcium | 600 | mg | 950 / 2500 |
Carbohydrate-rich foods | 2.5 | g | - |
Cholesterol | 1 | mg | - |
Drinking water | 59.6 | g | - |
Energy | 352 | kcal | - |
Fat | 38 | g | - |
Fatty acids polyunsaturated | 18.2 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 14.6 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 8.6 | g | - |
Omega-3 | 3.6 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Salt | 120 | mg | 2500 / - |
Saturated fat food | 9.1 | g | - |
Unsaturated fats | 0.5 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin B1 | 1.4 | mg | 1.1 / - |
Vitamin B12 | 1 | µg | 2.8 / - |
Vitamin B6 | 2 | mg | 1.5 / 25 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 30 | mg | 13 / 300 |
Vitamine B2 | 1.6 | mg | 1.6 / - |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 1.1 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.3 | g | - |
Cholesterol | 1 | mg | - |
Drinking water | 79.8 | g | - |
Energy | 181 | kcal | - |
Fat | 20 | g | - |
Fatty acids polyunsaturated | 9.6 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 8.5 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 3.8 | g | - |
Omega-3 | 1.1 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Salt | 160 | mg | 2500 / - |
Saturated fat food | 4.8 | g | - |
Sugar | 0.3 | g | - |
Unsaturated fats | 0.5 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin B1 | 1.3 | mg | 1.1 / - |
Vitamin B12 | 2.5 | µg | 2.8 / - |
Vitamin B6 | 1.8 | mg | 1.5 / 25 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 29 | mg | 13 / 300 |
Vitamine B2 | 1.8 | mg | 1.6 / - |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 3.9 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 2.8 | g | - |
Cholesterol | 1 | mg | - |
Drinking water | 66.3 | g | - |
Energy | 285 | kcal | - |
Fat | 30 | g | - |
Fatty acids polyunsaturated | 15.4 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 12 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 7.2 | g | - |
Omega-3 | 3.9 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 15 | mg | 3500 / open |
Protein vegetable | 0.9 | g | - |
Proteins | 0.9 | g | - |
Salt | 20 | mg | 2500 / - |
Saturated fat food | 5.9 | g | - |
Sugar | 0.3 | g | - |
Unsaturated fats | 0.5 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 9.4 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.8 | g | - |
Cholesterol | 2 | mg | - |
Drinking water | 64.2 | g | - |
Energy | 318 | kcal | - |
Fat | 35 | g | - |
Fatty acids polyunsaturated | 18 | g | - |
Folate | 500 | µg | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 9 | g | - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Saturated fat food | 7.5 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin B6 | 2 | mg | 1.5 / 25 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 20 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 3.46 | g | - |
Calcium | 600 | mg | 950 / 2500 |
Carbohydrate-rich foods | 2.4 | g | - |
Cholesterol | 1 | mg | - |
Drinking water | 59.5 | g | - |
Energy | 352 | kcal | - |
Fat | 38 | g | - |
Fatty acids polyunsaturated | 17.3 | g | - |
High fiber foods | 0.1 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 13.8 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 9.6 | g | - |
Omega-3 | 3.5 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Salt | 120 | mg | 2500 / - |
Saturated fat food | 8.8 | g | - |
Sugar | 0.1 | g | - |
Unsaturated fats | 0.8 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin B1 | 1.4 | mg | 1.1 / - |
Vitamin B6 | 2 | mg | 1.5 / 25 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 15 | mg | 13 / 300 |
Vitamine B2 | 1.6 | mg | 1.6 / - |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.12 | g | - |
Ash (supplement) | 1.1 | g | - |
Calcium | 7 | mg | 950 / 2500 |
Cholesterol | 80 | mg | - |
Copper | 0.04 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.19 | g | - |
Drinking water | 67.9 | g | - |
Energy | 179 | kcal | - |
Fat | 11 | g | - |
Fatty acids polyunsaturated | 2.4 | g | - |
Iodine | 23.8 | µg | 150 / 600 |
Iron | 0.3 | mg | 11-16 / open |
Linoleic acid | 0.41 | g | - |
Magnesium | 26 | mg | 300-350 / - |
Monounsaturated fatty acids | 5.5 | g | - |
Nicotinezuur | 7.3 | mg | - |
Omega-3 | 1.9 | g | 0.2-4 / - |
Omega-3 (DHA) | 0.82 | g | - |
Omega-3 (EPA) | 0.59 | g | - |
Phosphorus | 227 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 451 | mg | 3500 / open |
Protein animal | 20 | g | - |
Proteins | 20 | g | - |
Salt | 46 | mg | 2500 / - |
Saturated fat food | 2.3 | g | - |
Selenium | 30 | µg | 70 / 300 |
Vitamin A (retinol) | 26 | µg | 680-800 / 3000 |
Vitamin B1 | 0.12 | mg | 1.1 / - |
Vitamin B12 | 3.5 | µg | 2.8 / - |
Vitamin B6 | 0.51 | mg | 1.5 / 25 |
Vitamin D | 7.9 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 1.4 | mg | 13 / 300 |
Vitamine B2 | 0.11 | mg | 1.6 / - |
Zinc | 0.48 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 3.15 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.2 | g | - |
Cholesterol | 2 | mg | - |
Drinking water | 19.7 | g | - |
Energy | 721 | kcal | - |
Fat | 80 | g | - |
Fatty acids polyunsaturated | 32.2 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 28.6 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 25.4 | g | - |
Omega-3 | 3.5 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Protein animal | 0.1 | g | - |
Proteins | 0.1 | g | - |
Salt | 120 | mg | 2500 / - |
Saturated fat food | 18.9 | g | - |
Sugar | 0.2 | g | - |
Unsaturated fats | 0.7 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 4.22 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Cholesterol | 2 | mg | - |
Drinking water | 20 | g | - |
Energy | 720 | kcal | - |
Fat | 80 | g | - |
Fatty acids polyunsaturated | 38.4 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 34.2 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 22.1 | g | - |
Omega-3 | 4.2 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Saturated fat food | 15.4 | g | - |
Unsaturated fats | 1 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 33 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.95 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.3 | g | - |
Cholesterol | 2 | mg | - |
Drinking water | 19.9 | g | - |
Energy | 719 | kcal | - |
Fat | 79.7 | g | - |
Fatty acids polyunsaturated | 13.1 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 11.3 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 30.7 | g | - |
Omega-3 | 1 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Protein animal | 0.1 | g | - |
Proteins | 0.1 | g | - |
Salt | 486 | mg | 2500 / - |
Saturated fat food | 33.1 | g | - |
Sugar | 0.3 | g | - |
Unsaturated fats | 0.7 | g | - |
Vitamin A (retinol) | 783 | µg | 680-800 / 3000 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 9 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.92 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.3 | g | - |
Cholesterol | 2 | mg | - |
Drinking water | 19.3 | g | - |
Energy | 724 | kcal | - |
Fat | 80.2 | g | - |
Fatty acids polyunsaturated | 11.5 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 10.6 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 31.9 | g | - |
Omega-3 | 0.9 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Protein vegetable | 0.2 | g | - |
Proteins | 0.2 | g | - |
Salt | 7 | mg | 2500 / - |
Saturated fat food | 32.3 | g | - |
Sugar | 0.2 | g | - |
Unsaturated fats | 0.7 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 30 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 4.2 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.1 | g | - |
Cholesterol | 2 | mg | - |
Drinking water | 18 | g | - |
Energy | 738 | kcal | - |
Fat | 82 | g | - |
Fatty acids polyunsaturated | 37.7 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 33.5 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 31.3 | g | - |
Omega-3 | 4.2 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Salt | 10 | mg | 2500 / - |
Saturated fat food | 8.9 | g | - |
Sugar | 0.1 | g | - |
Unsaturated fats | 0.5 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 37.3 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 6.2 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Cholesterol | 2 | mg | - |
Drinking water | 18.3 | g | - |
Energy | 735 | kcal | - |
Fat | 81.6 | g | - |
Fatty acids polyunsaturated | 27 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 21 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 41.4 | g | - |
Omega-3 | 6.2 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Salt | 414 | mg | 2500 / - |
Saturated fat food | 8.6 | g | - |
Unsaturated fats | 0.5 | g | - |
Vitamin A (retinol) | 791 | µg | 680-800 / 3000 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 30.2 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 5.8 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.3 | g | - |
Cholesterol | 2 | mg | - |
Drinking water | 17.8 | g | - |
Energy | 739 | kcal | - |
Fat | 82 | g | - |
Fatty acids polyunsaturated | 33 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 28.9 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 35.2 | g | - |
Omega-3 | 5.8 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Salt | 2 | mg | 2500 / - |
Saturated fat food | 9.7 | g | - |
Sugar | 0.3 | g | - |
Unsaturated fats | 0.8 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 9.1 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 6.85 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.3 | g | - |
Cholesterol | 2 | mg | - |
Drinking water | 17.5 | g | - |
Energy | 740 | kcal | - |
Fat | 82 | g | - |
Fatty acids polyunsaturated | 21.6 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 15 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 49 | g | - |
Omega-3 | 6.9 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Protein vegetable | 0.3 | g | - |
Proteins | 0.3 | g | - |
Salt | 600 | mg | 2500 / - |
Saturated fat food | 7.7 | g | - |
Sugar | 0.3 | g | - |
Unsaturated fats | 0.5 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 14 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 6.7 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Cholesterol | 2 | mg | - |
Drinking water | 18.5 | g | - |
Energy | 734 | kcal | - |
Fat | 81.5 | g | - |
Fatty acids polyunsaturated | 40.1 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 33.4 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 27.2 | g | - |
Omega-3 | 6.7 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Saturated fat food | 10.5 | g | - |
Unsaturated fats | 0.5 | g | - |
Vitamin A (retinol) | 696 | µg | 680-800 / 3000 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 76.1 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 3.46 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.1 | g | - |
Cholesterol | 2 | mg | - |
Drinking water | 39.8 | g | - |
Energy | 541 | kcal | - |
Fat | 60 | g | - |
Fatty acids polyunsaturated | 29.8 | g | - |