Food sources vs nutrients

	Food (50 of 2152)		Food group	Omega-3[g] RDA: 0.2-4 g/dag
1	Linseed oil	7.6	Fats and oils	49.9
2	Chia seeds dried	8.4	Nuts and seeds	17.8
3	Linseed	8.2	Nuts and seeds	16.6
4	Sambal Ulek	9.1	Eating fish	12.7
5	Hemp seed	8.5	Nuts and seeds	9.3
6	Coffee creamer	7.8	Fats and oils	8.5
7	Fruit muesli	7.9	Nuts and seeds	7.2
8	Walnuts unsalted	7.9	Nuts and seeds	7.2
9	Kumquat	8.3	Fats and oils	7.1
10	Soya oil	7.6	Fats and oils	6.9
11	Margarine liquid 80 fat <17 g sat salted	8.2	Fats and oils	6.9
12	Margarine liquid 80 fat <17 g sat salted	8.2	Fats and oils	6.8
13	Margarine liquid 80 fat <17 g sat salted	8.3	Fats and oils	6.7
14	Bake and cooking fat liquid 97 fat <17g sat salted	8.1	Fats and oils	6.4
15	Mackerel steamed	8.9	Eating fish	6.4
16	Bake and cooking fat vita d'or meat	8.3	Fats and oils	6.3
17	Margarine liquid 80 fat <17 g sat salted	8.2	Fats and oils	6.2
18	Okra raw	7.9	Fats and oils	6
19	Kumquat	8.3	Fats and oils	5.9
20	Bake and cooking fat vlb 97 fat <17g sat fat unsalted	8.1	Fats and oils	5.8
21	Margarine liquid 80 fat <17 g sat salted	8.1	Fats and oils	5.8
22	Nutmeg	8.9	Eating fish	5.7
23	Kumquat	8.3	Fats and oils	5.1
24	Gravy 75 fat unbound prepared without gravy powder	7.3	Savory sauces	4.8
25	Gravy 75 fat bound prepared without gravy powder	7.3	Savory sauces	4.7
26	Mackerel steamed	8.9	Eating fish	4.7
27	Caviar	8.8	Eating fish	4.6
28	Aioli	6.9	Savory sauces	4.6
29	Vermicelli raw	6.8	Savory sauces	4.5
30	Mackerel steamed	8.8	Eating fish	4.4
31	Gravy 75 fat bound prepared with gravy powder	7.3	Savory sauces	4.3
32	Gravy 75 fat unbound prepared with gravy powder	7.3	Savory sauces	4.3
33	Mackerel steamed	8.9	Eating fish	4.3
34	mayonnaise	6.9	Savory sauces	4.2
35	Gooseberries	8.2	Fats and oils	4.2
36	Gooseberries	8.2	Fats and oils	4.2
37	Low-fat product tub Becel Light	8.5	Fats and oils	3.9
38	Bake and cooking fat solid 97 fat> 17g sat fat unsalted	8.1	Fats and oils	3.8
39	Margarine liquid 80 fat <17 g sat salted	8.1	Fats and oils	3.8
40	Kumquat	8.3	Fats and oils	3.8
41	Becel low fat omega-3 plus	8.7	Fats and oils	3.7
42	Bok choy cooked	8.7	Eating fish	3.7
43	Low-fat margarine product Good Start Albert Heijn / Jumbo	8.5	Fats and oils	3.6
44	Low-fat product Blue Band Idea	8.6	Fats and oils	3.5
45	Low fat product Vita d'Or A good start	8.5	Fats and oils	3.5
46	Mackerel steamed	8.9	Eating fish	3.5
47	Gooseberries	8.1	Fats and oils	3.5
48	Margarine liquid 80 fat <17 g sat salted	8.5	Fats and oils	3.5
49	Ah low fat omega-3 product	8.8	Fats and oils	3.4
50	Low-fat margarine product Healthy start 35-40 fat <10g sat salted	8.5	Fats and oils	3.4

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	9.99	g	-
Energy	900	kcal	-
Fat	100	g	-
Fatty acids polyunsaturated	65.6	g	-
Linoleic acid	14.8	g	-
Monounsaturated fatty acids	19.2	g	-
Omega-3	49.9	g	0.2-4 / -
Saturated fat food	10.1	g	-
Unsaturated fats	1	g	-
Vitamin E	17.5	mg	13 / 300

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	9.99	g	-
Ash (supplement)	4.8	g	-
Calcium	631	mg	950 / 2500
Carbohydrate-rich foods	7.7	g	-
Copper	0.92	mg	0.9 / -
Drinking water	5.8	g	-
Energy	443	kcal	-
Fat	30.7	g	-
Fatty acids polyunsaturated	23.7	g	-
High fiber foods	34.4	g	-
Iron	7.7	mg	11-16 / open
Linoleic acid	5.83	g	-
Magnesium	335	mg	300-350 / -
Monounsaturated fatty acids	2.3	g	-
Nicotinezuur	9	mg	-
Omega-3	17.8	g	0.2-4 / -
Phosphorus	860	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	407	mg	3500 / open
Protein vegetable	16.5	g	-
Proteins	16.5	g	-
Salt	16	mg	2500 / -
Saturated fat food	3.3	g	-
Selenium	55	µg	70 / 300
Unsaturated fats	0.1	g	-
Vitamin B1	0.62	mg	1.1 / -
Vitamin C	2	mg	75 / open
Vitamin E	0.5	mg	13 / 300
Vitamine B2	0.17	mg	1.6 / -
Zinc	4.58	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	9.99	g	-
Calcium	255	mg	950 / 2500
Carbohydrate-rich foods	13	g	-
Drinking water	2.2	g	-
Energy	477	kcal	-
Fat	31	g	-
Fatty acids polyunsaturated	20.6	g	-
High fiber foods	34.8	g	-
Iodine	0.5	µg	150 / 600
Iron	5.7	mg	11-16 / open
Linoleic acid	3.96	g	-
Magnesium	181	mg	300-350 / -
Monounsaturated fatty acids	6.3	g	-
Nicotinezuur	3.1	mg	-
Omega-3	16.6	g	0.2-4 / -
Phosphorus	660	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	725	mg	3500 / open
Protein vegetable	19	g	-
Proteins	19	g	-
Salt	28	mg	2500 / -
Saturated fat food	2.9	g	-
Vitamin B1	1.64	mg	1.1 / -
Vitamin E	0.7	mg	13 / 300
Vitamine B2	0.16	mg	1.6 / -
Zinc	7.8	mg	7-9 / 25

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)	8.69	g	-
Ash (supplement)	6.1	g	-
Beta-carotene (provitamin A)	7	µg	-
Calcium	70	mg	950 / 2500
Carbohydrate-rich foods	4.7	g	-
Copper	2	mg	0.9 / -
Drinking water	5	g	-
Energy	592	kcal	-
Fat	48.8	g	-
Fatty acids polyunsaturated	38	g	-
High fiber foods	4	g	-
Iron	8	mg	11-16 / open
Linoleic acid	27.4	g	-
Magnesium	700	mg	300-350 / -
Monounsaturated fatty acids	5.1	g	-
Nicotinezuur	9	mg	-
Omega-3	9.3	g	0.2-4 / -
Phosphorus	1650	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1200	mg	3500 / open
Protein vegetable	31.6	g	-
Proteins	31.6	g	-
Salt	5	mg	2500 / -
Saturated fat food	4.6	g	-
Sugar	1.5	g	-
Vitamin B1	1	mg	1.1 / -
Vitamin B6	0.6	mg	1.5 / 25
Vitamin C	1	mg	75 / open
Vitamin E	0.8	mg	13 / 300
Vitamine B2	0.29	mg	1.6 / -
Zinc	9.9	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	8.54	g	-
Energy	899	kcal	-
Fat	99.9	g	-
Fatty acids polyunsaturated	28.3	g	-
Iron	0.1	mg	11-16 / open
Linoleic acid	19.7	g	-
Monounsaturated fatty acids	60.2	g	-
Omega-3	8.5	g	0.2-4 / -
Saturated fat food	6.9	g	-
Unsaturated fats	0.3	g	-
Vitamin E	18.9	mg	13 / 300
Vitamin K	112.5	µg	70 / -
Vitamin K1	112.5	µg	70 / -

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	6.54	g	-
Ash (supplement)	1.8	g	-
Beta-carotene (provitamin A)	16	µg	-
Calcium	117	mg	950 / 2500
Carbohydrate-rich foods	5.1	g	-
Copper	1.1	mg	0.9 / -
Drinking water	4.5	g	-
Energy	706	kcal	-
Fat	68.1	g	-
Fatty acids polyunsaturated	44.1	g	-
High fiber foods	4.6	g	-
Iodine	2.5	µg	150 / 600
Iron	3.4	mg	11-16 / open
Linoleic acid	36.7	g	-
Luteïne	15	µg	-
Magnesium	196	mg	300-350 / -
Monounsaturated fatty acids	12.8	g	-
Nicotinezuur	1.4	mg	-
Omega-3	7.2	g	0.2-4 / -
Omega-3 (EPA)	0.32	g	-
Phosphorus	521	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	532	mg	3500 / open
Protein vegetable	15.9	g	-
Proteins	15.9	g	-
Salt	400	mg	2500 / -
Saturated fat food	6.8	g	-
Selenium	12	µg	70 / 300
Sugar	2.9	g	-
Vitamin B1	0.37	mg	1.1 / -
Vitamin B6	0.42	mg	1.5 / 25
Vitamin E	3.1	mg	13 / 300
Vitamine B2	0.11	mg	1.6 / -
Zeaxanthin	13	µg	-
Zinc	3.4	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	7.14	g	-
Calcium	10	mg	950 / 2500
Carbohydrate-rich foods	0.3	g	-
Cholesterol	2	mg	-
Drinking water	43	g	-
Energy	507	kcal	-
Fat	56	g	-
Fatty acids polyunsaturated	27.5	g	-
High fiber foods	0.5	g	-
Iodine	1.5	µg	150 / 600
Iron	0.1	mg	11-16 / open
Linoleic acid	20.9	g	-
Magnesium	2	mg	300-350 / -
Monounsaturated fatty acids	21.1	g	-
Omega-3	7.1	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	12	mg	2500 / -
Saturated fat food	5.2	g	-
Sugar	0.3	g	-
Vitamin A (retinol)	800	µg	680-800 / 3000
Vitamin D	7.5	µg	20 / 50
Vitamin D3	7.5	µg	-
Vitamin E	17.6	mg	13 / 300

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	6.86	g	-
Calcium	4	mg	950 / 2500
Copper	0.01	mg	0.9 / -
Energy	894	kcal	-
Fat	99.2	g	-
Fatty acids polyunsaturated	58.2	g	-
Linoleic acid	51.1	g	-
Monounsaturated fatty acids	21.2	g	-
Omega-3	6.9	g	0.2-4 / -
Protein vegetable	0.3	g	-
Proteins	0.3	g	-
Saturated fat food	15.1	g	-
Selenium	1	µg	70 / 300
Unsaturated fats	0.3	g	-
Vitamin E	28.4	mg	13 / 300
Vitamin K	183.9	µg	70 / -
Vitamin K1	183.9	µg	70 / -

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)	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)	6.25	g	-
Calcium	10	mg	950 / 2500
Carbohydrate-rich foods	0.9	g	-
Cholesterol	2.5	mg	-
Drinking water	1.8	g	-
Energy	878	kcal	-
Fat	97	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	6.3	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	228	mg	2500 / -
Saturated fat food	10.4	g	-
Sugar	0.9	g	-
Vitamin A (retinol)	690	µg	680-800 / 3000
Vitamin D	6.5	µg	20 / 50
Vitamin D3	6.5	µg	-
Vitamin E	81.9	mg	13 / 300

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)	4.66	g	-
Calcium	9	mg	950 / 2500
Carbohydrate-rich foods	3.2	g	-
Cholesterol	1.8	mg	-
Copper	0.01	mg	0.9 / -
Drinking water	25.9	g	-
Energy	650	kcal	-
Fat	70.6	g	-
Fatty acids polyunsaturated	26.8	g	-
Iodine	1.2	µg	150 / 600
Iron	0.1	mg	11-16 / open
Linoleic acid	15.3	g	-
Magnesium	2	mg	300-350 / -
Monounsaturated fatty acids	33.6	g	-
Omega-3	4.7	g	0.2-4 / -
Phosphorus	18	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	31	mg	3500 / open
Protein vegetable	0.4	g	-
Proteins	0.4	g	-
Salt	287	mg	2500 / -
Saturated fat food	6.9	g	-
Sugar	0.5	g	-
Unsaturated fats	0.3	g	-
Vitamin A (retinol)	474	µg	680-800 / 3000
Vitamin D	5.4	µg	20 / 50
Vitamin D3	5.5	µg	-
Vitamin E	15.5	mg	13 / 300
Zinc	0.01	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.28	g	-
Calcium	20	mg	950 / 2500
Cholesterol	78	mg	-
Copper	0.28	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.23	g	-
Drinking water	59.8	g	-
Energy	257	kcal	-
Fat	20.3	g	-
Fatty acids polyunsaturated	5.2	g	-
Iodine	49	µg	150 / 600
Iron	2	mg	11-16 / open
Linoleic acid	0.34	g	-
Magnesium	13	mg	300-350 / -
Monounsaturated fatty acids	8.9	g	-
Nicotinezuur	5.3	mg	-
Omega-3	4.7	g	0.2-4 / -
Omega-3 (DHA)	2.13	g	-
Omega-3 (EPA)	1.13	g	-
Phosphorus	90	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	228	mg	3500 / open
Protein animal	18.6	g	-
Proteins	18.6	g	-
Salt	416	mg	2500 / -
Saturated fat food	4.7	g	-
Selenium	42	µg	70 / 300
Vitamin A (retinol)	37	µg	680-800 / 3000
Vitamin B1	0.03	mg	1.1 / -
Vitamin B12	6.94	µg	2.8 / -
Vitamin B6	0.14	mg	1.5 / 25
Vitamin D	4.3	µg	20 / 50
Vitamin D3	4.3	µg	-
Vitamin E	0.9	mg	13 / 300
Vitamine B2	0.27	mg	1.6 / -
Zinc	2.7	mg	7-9 / 25

Food:
Food group:
Nutrient:

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)	4.55	g	-
Beta-carotene (provitamin A)	362	µg	-
Calcium	13	mg	950 / 2500
Carbohydrate-rich foods	2.9	g	-
Cholesterol	46.8	mg	-
Copper	0.01	mg	0.9 / -
Drinking water	16.9	g	-
Energy	726	kcal	-
Fat	78.6	g	-
Fatty acids polyunsaturated	33.2	g	-
High fiber foods	0.1	g	-
Iodine	2.5	µg	150 / 600
Iron	0.5	mg	11-16 / open
Linoleic acid	28.7	g	-
Luteïne	23	µg	-
Magnesium	2	mg	300-350 / -
Monounsaturated fatty acids	31.4	g	-
Omega-3	4.6	g	0.2-4 / -
Phosphorus	48	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	27	mg	3500 / open
Protein animal	1.5	g	-
Proteins	1.5	g	-
Salt	432	mg	2500 / -
Saturated fat food	9.3	g	-
Selenium	4	µg	70 / 300
Sugar	2	g	-
Vitamin A (retinol)	21	µg	680-800 / 3000
Vitamin B1	0.02	mg	1.1 / -
Vitamin B6	0.006	mg	1.5 / 25
Vitamin D	0.2	µg	20 / 50
Vitamin D3	0.2	µg	-
Vitamin E	17.5	mg	13 / 300
Vitamine B2	0.03	mg	1.6 / -
Zeaxanthin	17	µg	-
Zinc	0.29	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	4.49	g	-
Beta-carotene (provitamin A)	1	µg	-
Calcium	7	mg	950 / 2500
Carbohydrate-rich foods	0.4	g	-
Copper	0.02	mg	0.9 / -
Drinking water	30.3	g	-
Energy	593	kcal	-
Fat	64.8	g	-
Fatty acids polyunsaturated	37.9	g	-
High fiber foods	0.1	g	-
Iodine	0.8	µg	150 / 600
Iron	0.1	mg	11-16 / open
Linoleic acid	33.3	g	-
Magnesium	5	mg	300-350 / -
Monounsaturated fatty acids	14	g	-
Omega-3	4.5	g	0.2-4 / -
Phosphorus	6	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	18	mg	3500 / open
Protein vegetable	0.6	g	-
Proteins	0.6	g	-
Salt	693	mg	2500 / -
Saturated fat food	9.9	g	-
Selenium	1	µg	70 / 300
Sugar	0.3	g	-
Unsaturated fats	0.2	g	-
Vitamin B1	0.01	mg	1.1 / -
Vitamin B6	0.003	mg	1.5 / 25
Vitamin E	18.5	mg	13 / 300
Vitamin K	119.7	µg	70 / -
Vitamin K1	119.7	µg	70 / -
Zinc	0.08	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.53	g	-
Calcium	12	mg	950 / 2500
Carbohydrate-rich foods	0.1	g	-
Cholesterol	78	mg	-
Copper	0.28	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.2	g	-
Drinking water	57	g	-
Energy	267	kcal	-
Fat	20.7	g	-
Fatty acids polyunsaturated	6.9	g	-
High fiber foods	0.1	g	-
Iodine	44	µg	150 / 600
Iron	1.6	mg	11-16 / open
Linoleic acid	2.35	g	-
Magnesium	33	mg	300-350 / -
Monounsaturated fatty acids	8.3	g	-
Nicotinezuur	5.3	mg	-
Omega-3	4.4	g	0.2-4 / -
Omega-3 (DHA)	1.97	g	-
Omega-3 (EPA)	0.97	g	-
Phosphorus	200	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	266	mg	3500 / open
Protein animal	20	g	-
Proteins	20	g	-
Salt	420	mg	2500 / -
Saturated fat food	4.2	g	-
Selenium	42	µg	70 / 300
Sugar	0.1	g	-
Unsaturated fats	0.1	g	-
Vitamin A (retinol)	37	µg	680-800 / 3000
Vitamin B1	0.03	mg	1.1 / -
Vitamin B12	6.94	µg	2.8 / -
Vitamin B6	0.14	mg	1.5 / 25
Vitamin D	4.3	µg	20 / 50
Vitamin D3	4.3	µg	-
Vitamin E	3.5	mg	13 / 300
Vitamine B2	0.27	mg	1.6 / -
Zinc	2.7	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	4.31	g	-
Calcium	8	mg	950 / 2500
Carbohydrate-rich foods	7.4	g	-
Cholesterol	1.7	mg	-
Copper	0.01	mg	0.9 / -
Drinking water	25.7	g	-
Energy	625	kcal	-
Fat	65.6	g	-
Fatty acids polyunsaturated	24.9	g	-
High fiber foods	0.2	g	-
Iodine	1.1	µg	150 / 600
Iron	0.1	mg	11-16 / open
Linoleic acid	14.3	g	-
Magnesium	1	mg	300-350 / -
Monounsaturated fatty acids	31.2	g	-
Omega-3	4.3	g	0.2-4 / -
Phosphorus	16	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	28	mg	3500 / open
Protein animal	0.1	g	-
Protein vegetable	1.1	g	-
Proteins	1.2	g	-
Salt	855	mg	2500 / -
Saturated fat food	6.5	g	-
Sugar	0.9	g	-
Unsaturated fats	0.2	g	-
Vitamin A (retinol)	436	µg	680-800 / 3000
Vitamin D	5	µg	20 / 50
Vitamin D3	5	µg	-
Vitamin E	14.3	mg	13 / 300
Zinc	0.01	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	4.43	g	-
Calcium	8	mg	950 / 2500
Carbohydrate-rich foods	5.1	g	-
Cholesterol	1.7	mg	-
Drinking water	26	g	-
Energy	632	kcal	-
Fat	67.4	g	-
Fatty acids polyunsaturated	24.9	g	-
High fiber foods	0.2	g	-
Iodine	1.1	µg	150 / 600
Iron	0.1	mg	11-16 / open
Linoleic acid	14.6	g	-
Magnesium	1	mg	300-350 / -
Monounsaturated fatty acids	31.2	g	-
Omega-3	4.3	g	0.2-4 / -
Phosphorus	16	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	29	mg	3500 / open
Protein animal	0.1	g	-
Protein vegetable	1.1	g	-
Proteins	1.2	g	-
Salt	878	mg	2500 / -
Saturated fat food	6.5	g	-
Sugar	0.9	g	-
Unsaturated fats	0.2	g	-
Vitamin A (retinol)	448	µg	680-800 / 3000
Vitamin D	5.1	µg	20 / 50
Vitamin D3	5.2	µg	-
Vitamin E	14.7	mg	13 / 300

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	4.15	g	-
Ash (supplement)	0.6	g	-
Beta-carotene (provitamin A)	362	µg	-
Calcium	13	mg	950 / 2500
Carbohydrate-rich foods	3.6	g	-
Cholesterol	46.8	mg	-
Copper	0.01	mg	0.9 / -
Drinking water	21.8	g	-
Energy	664	kcal	-
Fat	71.6	g	-
Fatty acids polyunsaturated	30.3	g	-
High fiber foods	0.2	g	-
Iodine	2.5	µg	150 / 600
Iron	0.5	mg	11-16 / open
Linoleic acid	26.1	g	-
Luteïne	23	µg	-
Magnesium	2	mg	300-350 / -
Monounsaturated fatty acids	28.7	g	-
Omega-3	4.2	g	0.2-4 / -
Phosphorus	48	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	27	mg	3500 / open
Protein animal	1.1	g	-
Proteins	1.1	g	-
Salt	301	mg	2500 / -
Saturated fat food	8.5	g	-
Selenium	4	µg	70 / 300
Sugar	3.4	g	-
Vitamin A (retinol)	21	µg	680-800 / 3000
Vitamin B1	0.02	mg	1.1 / -
Vitamin B6	0.006	mg	1.5 / 25
Vitamin D	0.2	µg	20 / 50
Vitamin D3	0.2	µg	-
Vitamin E	17.5	mg	13 / 300
Vitamine B2	0.03	mg	1.6 / -
Zeaxanthin	17	µg	-
Zinc	0.29	mg	7-9 / 25

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)	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)	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	-
Iodine	1.5	µg	150 / 600
Iron	0.1	mg	11-16 / open
Linoleic acid	31.1	g	-
Magnesium	2	mg	300-350 / -
Monounsaturated fatty acids	14.4	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	0.1	g	-
Proteins	0.1	g	-
Saturated fat food	14.4	g	-
Sugar	0.1	g	-
Vitamin A (retinol)	800	µg	680-800 / 3000
Vitamin D	7.5	µg	20 / 50
Vitamin D3	7.5	µg	-

Food sources with"Omega-3"

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)	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 / -