Food sources vs nutrients

	Food (50 of 2152)		Food group	Omega-3 (DHA)[g]
1	Sambal Ulek	9.1	Eating fish	5.86
2	Nutmeg	8.9	Eating fish	3
3	Mackerel steamed	8.9	Eating fish	2.89
4	Mackerel steamed	8.9	Eating fish	2.44
5	Caviar	8.8	Eating fish	2.29
6	Mackerel steamed	8.9	Eating fish	2.13
7	Mackerel steamed	8.8	Eating fish	1.97
8	Sea eel prepared in microwave without adding	9	Eating fish	1.87
9	Sambal fried	9.1	Eating fish	1.77
10	Mackerel steamed	8.9	Eating fish	1.66
11	Fish fat> 5 g fat, raw	8.8	Eating fish	1.56
12	Herring smoked	8.8	Eating fish	1.45
13	Clove	8.7	Eating fish	1.35
14	Coffee cream	8.8	Eating fish	1.33
15	Steamed boxing	8.7	Eating fish	1.13
16	Toddler milk Kruidvat 5 p 100 ml	8.8	Eating fish	1.13
17	Oysters	8.8	Eating fish	1.09
18	Bok choy cooked	8.7	Eating fish	1.05
19	Sardines in oil can	8.7	Eating fish	1.04
20	Bakbokking baked	8.6	Eating fish	1.01
21	Herring fillet in tomato sauce tin	8.9	Eating fish	1.01
22	Pomtajer prepared without fat	8.8	Eating fish	1.01
23	Smoked boxing	8.7	Eating fish	0.92
24	Yogurt drink Topvit with sweetener	8.9	Eating fish	0.92
25	Anchovies raw	9	Eating fish	0.9
26	Cod (dried salted cod)	8.2	Eating fish	0.85
27	Breeding salmon raw	8.8	Eating fish	0.82
28	Trout prepared in microwave without adding	8.9	Eating fish	0.8
29	Yogurt drink Topvit with sweetener	8.7	Eating fish	0.79
30	Smoked sprat fillet	8.7	Eating fish	0.71
31	Coffee cream	8.4	Eating fish	0.55
32	Ah low fat omega-3 product	8.8	Fats and oils	0.53
33	Anchovies in oil can	8.6	Eating fish	0.53
34	Shrimp paste trassie	8.2	Herbs and spices	0.5
35	Wine red	8.6	Eating fish	0.47
36	rice milk	8.5	Eating fish	0.46
37	Halibut smoked	8.5	Eating fish	0.45
38	Bok choy cooked	8.5	Eating fish	0.44
39	Salted herring	8.6	Eating fish	0.42
40	Yogurt drink Topvit with sweetener	7.7	Savory spreads	0.42
41	Coffee creamer	8.6	Eating fish	0.39
42	Becel low fat omega-3 plus	8.7	Fats and oils	0.38
43	Sambal Ulek	8.3	Eating fish	0.35
44	Sambal Ulek	8.5	Eating fish	0.35
45	Coffee creamer	8.5	Eating fish	0.33
46	Herring in (sweet) sour	8.4	Eating fish	0.29
47	Cod cooked	8.5	Eating fish	0.29
48	Coffee creamer	8.6	Eating fish	0.28
49	Sea eel prepared in microwave without adding	8.4	Eating fish	0.28
50	Baked cod (dried salted cod) cooked soaked	8.3	Eating fish	0.26

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.87	g	-
Calcium	12	mg	950 / 2500
Cholesterol	340	mg	-
Docosapentaenoic Acid (DPA)	0.55	g	-
Drinking water	44.4	g	-
Energy	409	kcal	-
Fat	42.3	g	-
Fatty acids polyunsaturated	14.8	g	-
Iron	2	mg	11-16 / open
Linoleic acid	1.26	g	-
Monounsaturated fatty acids	16.5	g	-
Nicotinezuur	5.4	mg	-
Omega-3	12.7	g	0.2-4 / -
Omega-3 (DHA)	5.86	g	-
Omega-3 (EPA)	4.48	g	-
Phosphorus	175	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	150	mg	3500 / open
Protein animal	7	g	-
Proteins	7	g	-
Salt	250	mg	2500 / -
Saturated fat food	8.1	g	-
Vitamin A (retinol)	2538	µg	680-800 / 3000
Vitamin B1	0.06	mg	1.1 / -
Vitamin B6	0.1	mg	1.5 / 25
Vitamine B2	0.65	mg	1.6 / -

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.26	g	-
Calcium	20	mg	950 / 2500
Cholesterol	225	mg	-
Copper	0.05	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.74	g	-
Drinking water	50.9	g	-
Energy	372	kcal	-
Fat	35.1	g	-
Fatty acids polyunsaturated	7.4	g	-
Iodine	60	µg	150 / 600
Iron	1	mg	11-16 / open
Linoleic acid	0.87	g	-
Magnesium	19	mg	300-350 / -
Monounsaturated fatty acids	13	g	-
Nicotinezuur	1.4	mg	-
Omega-3	5.7	g	0.2-4 / -
Omega-3 (DHA)	3	g	-
Omega-3 (EPA)	1.55	g	-
Phosphorus	200	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	250	mg	3500 / open
Protein animal	14	g	-
Proteins	14	g	-
Salt	85	mg	2500 / -
Saturated fat food	8.6	g	-
Selenium	30	µg	70 / 300
Vitamin A (retinol)	1043	µg	680-800 / 3000
Vitamin B1	0.1	mg	1.1 / -
Vitamin B12	4.4	µg	2.8 / -
Vitamin B6	0.17	mg	1.5 / 25
Vitamin C	2	mg	75 / open
Vitamin D	4.9	µg	20 / 50
Vitamin E	4.1	mg	13 / 300
Vitamine B2	0.35	mg	1.6 / -
Zinc	1.75	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.36	g	-
Calcium	20	mg	950 / 2500
Carbohydrate-rich foods	0.5	g	-
Cholesterol	72.2	mg	-
Copper	0.08	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.29	g	-
Drinking water	52.3	g	-
Energy	315	kcal	-
Fat	26.1	g	-
Fatty acids polyunsaturated	7.1	g	-
Iodine	115	µg	150 / 600
Iron	1.2	mg	11-16 / open
Linoleic acid	0.39	g	-
Magnesium	26	mg	300-350 / -
Monounsaturated fatty acids	11.5	g	-
Nicotinezuur	10	mg	-
Omega-3	6.4	g	0.2-4 / -
Omega-3 (DHA)	2.89	g	-
Omega-3 (EPA)	1.67	g	-
Phosphorus	210	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	288	mg	3500 / open
Protein animal	19.5	g	-
Proteins	19.5	g	-
Salt	250	mg	2500 / -
Saturated fat food	5.6	g	-
Selenium	48	µg	70 / 300
Unsaturated fats	0.1	g	-
Vitamin A (retinol)	54	µg	680-800 / 3000
Vitamin B1	0.09	mg	1.1 / -
Vitamin B12	6	µg	2.8 / -
Vitamin B6	0.18	mg	1.5 / 25
Vitamin D	4.3	µg	20 / 50
Vitamin D3	4.3	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)	0.15	g	-
Cholesterol	457	mg	-
Docosapentaenoic Acid (DPA)	0.61	g	-
Drinking water	50.2	g	-
Energy	281	kcal	-
Fat	20.5	g	-
Fatty acids polyunsaturated	5.7	g	-
Iodine	103	µg	150 / 600
Iron	1	mg	11-16 / open
Linoleic acid	0.31	g	-
Monounsaturated fatty acids	8.3	g	-
Nicotinezuur	1.5	mg	-
Omega-3	4.6	g	0.2-4 / -
Omega-3 (DHA)	2.29	g	-
Omega-3 (EPA)	1.41	g	-
Potassium (such as whole grains, green vegetables, seaweed,	60	mg	3500 / open
Protein animal	24	g	-
Proteins	24	g	-
Salt	2120	mg	2500 / -
Saturated fat food	5.1	g	-
Vitamin A (retinol)	5	µg	680-800 / 3000
Vitamin B1	1.5	mg	1.1 / -
Vitamin B6	0.32	mg	1.5 / 25
Vitamine B2	1	mg	1.6 / -

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)	0.19	g	-
Ash (supplement)	0.7	g	-
Calcium	31	mg	950 / 2500
Carbohydrate-rich foods	0.3	g	-
Cholesterol	108.8	mg	-
Copper	0.06	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.28	g	-
Drinking water	61.6	g	-
Energy	242	kcal	-
Fat	19.1	g	-
Fatty acids polyunsaturated	4	g	-
Iodine	42.3	µg	150 / 600
Iron	1	mg	11-16 / open
Linoleic acid	0.44	g	-
Magnesium	29	mg	300-350 / -
Monounsaturated fatty acids	8.3	g	-
Nicotinezuur	6.4	mg	-
Nitrogen (nutrient)	0.7	g	-
Omega-3	3.3	g	0.2-4 / -
Omega-3 (DHA)	1.56	g	-
Omega-3 (EPA)	0.9	g	-
Phosphorus	224	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	327	mg	3500 / open
Protein animal	17.2	g	-
Proteins	17.2	g	-
Salt	201	mg	2500 / -
Saturated fat food	4.5	g	-
Selenium	35	µg	70 / 300
Vitamin A (retinol)	288	µg	680-800 / 3000
Vitamin B1	0.1	mg	1.1 / -
Vitamin B12	6.96	µg	2.8 / -
Vitamin B6	0.34	mg	1.5 / 25
Vitamin C	1	mg	75 / open
Vitamin D	5.5	µg	20 / 50
Vitamin D3	5.4	µg	-
Vitamin E	1.6	mg	13 / 300
Vitamine B2	0.23	mg	1.6 / -
Zinc	0.85	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.16	g	-
Calcium	20	mg	950 / 2500
Cholesterol	85	mg	-
Copper	0.09	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.16	g	-
Drinking water	58	g	-
Energy	248	kcal	-
Fat	16.7	g	-
Fatty acids polyunsaturated	3.2	g	-
Iodine	40.5	µg	150 / 600
Iron	1	mg	11-16 / open
Linoleic acid	0.22	g	-
Magnesium	28	mg	300-350 / -
Monounsaturated fatty acids	7.3	g	-
Nicotinezuur	11.3	mg	-
Omega-3	2.8	g	0.2-4 / -
Omega-3 (DHA)	1.35	g	-
Omega-3 (EPA)	0.78	g	-
Phosphorus	220	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	335	mg	3500 / open
Protein animal	24.4	g	-
Proteins	24.4	g	-
Salt	153	mg	2500 / -
Saturated fat food	5	g	-
Selenium	36	µg	70 / 300
Vitamin A (retinol)	54	µg	680-800 / 3000
Vitamin B1	0.17	mg	1.1 / -
Vitamin B12	6	µg	2.8 / -
Vitamin B6	0.4	mg	1.5 / 25
Vitamin D	4.3	µg	20 / 50
Vitamin D3	4.3	µg	-
Vitamin E	0.5	mg	13 / 300
Vitamine B2	0.3	mg	1.6 / -
Zinc	0.7	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.12	g	-
Ash (supplement)	1.4	g	-
Beta-carotene (provitamin A)	1	µg	-
Calcium	12	mg	950 / 2500
Cholesterol	54.1	mg	-
Copper	0.03	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.28	g	-
Drinking water	61.7	g	-
Energy	220	kcal	-
Fat	13.2	g	-
Fatty acids polyunsaturated	3.3	g	-
Iodine	8	µg	150 / 600
Iron	0.3	mg	11-16 / open
Linoleic acid	0.44	g	-
Luteïne	36	µg	-
Magnesium	34	mg	300-350 / -
Monounsaturated fatty acids	6.2	g	-
Nicotinezuur	8.8	mg	-
Omega-3	2.7	g	0.2-4 / -
Omega-3 (DHA)	1.33	g	-
Omega-3 (EPA)	0.74	g	-
Phosphorus	347	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	455	mg	3500 / open
Protein animal	25.2	g	-
Proteins	25.2	g	-
Salt	53	mg	2500 / -
Saturated fat food	2.7	g	-
Selenium	22	µg	70 / 300
Vitamin A (retinol)	12	µg	680-800 / 3000
Vitamin B1	0.28	mg	1.1 / -
Vitamin B12	3.99	µg	2.8 / -
Vitamin B6	0.4	mg	1.5 / 25
Vitamin C	2	mg	75 / open
Vitamin D	4.6	µg	20 / 50
Vitamin D3	4.6	µg	-
Vitamin E	4.1	mg	13 / 300
Vitamine B2	0.09	mg	1.6 / -
Zeaxanthin	14	µg	-
Zinc	0.47	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.14	g	-
Calcium	100	mg	950 / 2500
Cholesterol	85	mg	-
Copper	0.08	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.1	g	-
Drinking water	65	g	-
Energy	199	kcal	-
Fat	15	g	-
Fatty acids polyunsaturated	2.9	g	-
Iodine	29	µg	150 / 600
Iron	2	mg	11-16 / open
Linoleic acid	0.18	g	-
Magnesium	32	mg	300-350 / -
Monounsaturated fatty acids	7.6	g	-
Nicotinezuur	4	mg	-
Omega-3	2.6	g	0.2-4 / -
Omega-3 (DHA)	1.09	g	-
Omega-3 (EPA)	0.93	g	-
Phosphorus	200	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	250	mg	3500 / open
Protein animal	16	g	-
Proteins	16	g	-
Salt	80	mg	2500 / -
Saturated fat food	3.3	g	-
Selenium	31	µg	70 / 300
Vitamin A (retinol)	30	µg	680-800 / 3000
Vitamin B1	0.05	mg	1.1 / -
Vitamin B12	13	µg	2.8 / -
Vitamin B6	0.2	mg	1.5 / 25
Vitamin D	6.2	µg	20 / 50
Vitamin D3	6.1	µg	-
Vitamin E	0.8	mg	13 / 300
Vitamine B2	0.12	mg	1.6 / -
Zinc	0.57	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)	0.01	g	-
Calcium	685	mg	950 / 2500
Cholesterol	152	mg	-
Docosapentaenoic Acid (DPA)	0.04	g	-
Drinking water	12	g	-
Energy	355	kcal	-
Fat	3	g	-
Fatty acids polyunsaturated	1.4	g	-
Iodine	196	µg	150 / 600
Iron	4.9	mg	11-16 / open
Linoleic acid	0.02	g	-
Monounsaturated fatty acids	0.3	g	-
Nicotinezuur	7.2	mg	-
Omega-3	1.3	g	0.2-4 / -
Omega-3 (DHA)	0.85	g	-
Omega-3 (EPA)	0.35	g	-
Phosphorus	780	mg	550 / -
Protein animal	82	g	-
Proteins	82	g	-
Salt	7027	mg	2500 / -
Saturated fat food	0.6	g	-
Vitamin A (retinol)	2	µg	680-800 / 3000
Vitamin B1	0.1	mg	1.1 / -
Vitamine B2	0.08	mg	1.6 / -

Food:
Food group:
Nutrient:

Food sources with"Omega-3 (DHA)"