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"
Food (50 of 2152) | Food group | Unsaturated fats[g] |
||
---|---|---|---|---|
1 | Minced chicken raw | 7.6 | Fats and oils | 5 |
2 | Beef tongue raw | 7.5 | Fats and oils | 2.9 |
3 | Breeding salmon raw | 7.1 | Meat and poultry | 2.3 |
4 | Coconut bread | 7.1 | Meat and poultry | 2.1 |
5 | Chicken with skin raw | 6.8 | Meat and poultry | 1.7 |
6 | Breeding salmon raw | 7.2 | Meat and poultry | 1.6 |
7 | Salted butter | 7.5 | Fats and oils | 1.5 |
8 | Butter unsalted | 7.5 | Fats and oils | 1.5 |
9 | Breeding salmon raw | 7.2 | Meat and poultry | 1.4 |
10 | Watermelon | 6.9 | Meat salad meal | 1.4 |
11 | Currant Bun | 7.5 | Fats and oils | 1.3 |
12 | Breeding salmon raw | 7.4 | Meat and poultry | 1.2 |
13 | Sambal Ulek | 7.1 | Meat and poultry | 1.2 |
14 | Sesame Oil | 6.8 | Cheese | 1.2 |
15 | Sausage roll | 7 | Savory snacks and pretzels | 1.1 |
16 | Butter product blend unsalted Campina Butter Gold | 7.6 | Fats and oils | 1.1 |
17 | Butter croissant | 6.9 | Cheese | 1.1 |
18 | Linseed oil | 7.6 | Fats and oils | 1 |
19 | Bake and cooking fat solid 97 fat> 17 g sat salted | 8 | Fats and oils | 1 |
20 | Goat cheese hard | 7.1 | Cheese | 1 |
21 | Cheese biscuit | 6.9 | Savory snacks and pretzels | 1 |
22 | Coconut bread | 7.2 | Meat and poultry | 1 |
23 | Gooseberries | 8.2 | Fats and oils | 1 |
24 | Palm oil | 6.4 | Cereal products and binders | 1 |
25 | Skewer lean | 7.4 | Fats and oils | 1 |
26 | Puff pastry with butter, prepared | 6.6 | Cereal products and binders | 0.9 |
27 | Cheese 48 less salt matured | 7.1 | Cheese | 0.9 |
28 | Cheese 48 less salt gem | 7.1 | Cheese | 0.9 |
29 | Cheese 48 less salt matured young | 7.1 | Cheese | 0.9 |
30 | Cheese 50 | 7.1 | Cheese | 0.9 |
31 | Gouda cheese 48 old | 7.1 | Cheese | 0.9 |
32 | Cheese Old Amsterdam 48 | 7.1 | Cheese | 0.9 |
33 | Raw milk cheese 48 | 7.1 | Cheese | 0.9 |
34 | Butter croissant | 6.7 | Cheese | 0.9 |
35 | Sauce based on a package of> 3 fat | 6.9 | Meat and poultry | 0.9 |
36 | Cheese 48 | 7.1 | Cheese | 0.8 |
37 | Creme au Beurre | 7.3 | Fats and oils | 0.8 |
38 | Canned croissants | 6.8 | Bread | 0.8 |
39 | Dutch cheese 45 | 7.2 | Cheese | 0.8 |
40 | Low-fat margarine product 35 fat <10g sat fat unsalted | 8.4 | Fats and oils | 0.8 |
41 | Low fat product Vita d'Or A good start | 8.5 | Fats and oils | 0.8 |
42 | Cheese 48 less salt young | 7.1 | Cheese | 0.8 |
43 | Cheese Swiss cheese | 7.2 | Cheese | 0.8 |
44 | Matured Gouda 48 cheese | 7.1 | Cheese | 0.8 |
45 | Gouda cheese 48 gem | 7.1 | Cheese | 0.8 |
46 | Cheese Goudse 48 young | 7.1 | Cheese | 0.8 |
47 | Gouda 48 cheese matured young | 7.1 | Cheese | 0.8 |
48 | Cheese Kernhemmer 60 | 7 | Cheese | 0.8 |
49 | Cheese Mascarpone | 6.7 | Cheese | 0.8 |
50 | Breeding salmon raw | 7.1 | Meat and poultry | 0.8 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 2.09 | g | - |
Cholesterol | 60 | mg | - |
Copper | 0.02 | mg | 0.9 / - |
Energy | 900 | kcal | - |
Fat | 100 | g | - |
Fatty acids polyunsaturated | 17.7 | g | - |
Linoleic acid | 15.1 | g | - |
Monounsaturated fatty acids | 46.8 | g | - |
Omega-3 | 2.2 | g | 0.2-4 / - |
Saturated fat food | 29.5 | g | - |
Unsaturated fats | 5 | g | - |
Vitamin A (retinol) | 9 | µg | 680-800 / 3000 |
Zinc | 0.5 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.38 | g | - |
Cholesterol | 60 | mg | - |
Energy | 891 | kcal | - |
Fat | 99 | g | - |
Fatty acids polyunsaturated | 2.1 | g | - |
Linoleic acid | 1.69 | g | - |
Monounsaturated fatty acids | 34.3 | g | - |
Omega-3 | 0.4 | g | 0.2-4 / - |
Saturated fat food | 54.5 | g | - |
Unsaturated fats | 2.9 | g | - |
Vitamin E | 0.3 | mg | 13 / 300 |
Zinc | 0.76 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Calcium | 20 | mg | 950 / 2500 |
Cholesterol | 115 | mg | - |
Copper | 0.11 | mg | 0.9 / - |
Drinking water | 46.8 | g | - |
Energy | 350 | kcal | - |
Fat | 27.5 | g | - |
Fatty acids polyunsaturated | 1.1 | g | - |
Iodine | 6 | µg | 150 / 600 |
Iron | 1.7 | mg | 11-16 / open |
Magnesium | 27 | mg | 300-350 / - |
Monounsaturated fatty acids | 8.8 | g | - |
Nicotinezuur | 6 | mg | - |
Omega-3 | 0.1 | g | 0.2-4 / - |
Phosphorus | 230 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 370 | mg | 3500 / open |
Protein animal | 25.8 | g | - |
Proteins | 25.8 | g | - |
Salt | 56 | mg | 2500 / - |
Saturated fat food | 12.5 | g | - |
Selenium | 4 | µg | 70 / 300 |
Unsaturated fats | 2.3 | g | - |
Vitamin A (retinol) | 8 | µg | 680-800 / 3000 |
Vitamin B1 | 0.14 | mg | 1.1 / - |
Vitamin B12 | 2 | µg | 2.8 / - |
Vitamin B6 | 0.29 | mg | 1.5 / 25 |
Vitamin D | 0.2 | µg | 20 / 50 |
Vitamin D3 | 0.1 | µg | - |
Vitamin E | 0.1 | mg | 13 / 300 |
Vitamine B2 | 0.31 | mg | 1.6 / - |
Zinc | 4.6 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Calcium | 27 | mg | 950 / 2500 |
Cholesterol | 98 | mg | - |
Copper | 0.1 | mg | 0.9 / - |
Drinking water | 52.3 | g | - |
Energy | 308 | kcal | - |
Fat | 23.2 | g | - |
Fatty acids polyunsaturated | 1 | g | - |
Iodine | 6 | µg | 150 / 600 |
Iron | 1.7 | mg | 11-16 / open |
Magnesium | 25 | mg | 300-350 / - |
Monounsaturated fatty acids | 7.8 | g | - |
Nicotinezuur | 5.9 | mg | - |
Omega-3 | 0.1 | g | 0.2-4 / - |
Phosphorus | 230 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 360 | mg | 3500 / open |
Protein animal | 24.7 | g | - |
Proteins | 24.7 | g | - |
Salt | 56 | mg | 2500 / - |
Saturated fat food | 11.2 | g | - |
Selenium | 4 | µg | 70 / 300 |
Unsaturated fats | 2.1 | g | - |
Vitamin A (retinol) | 7 | µg | 680-800 / 3000 |
Vitamin B1 | 0.16 | mg | 1.1 / - |
Vitamin B12 | 2 | µg | 2.8 / - |
Vitamin B6 | 0.37 | mg | 1.5 / 25 |
Vitamin D | 0.2 | µg | 20 / 50 |
Vitamin D3 | 0.1 | µg | - |
Vitamine B2 | 0.25 | mg | 1.6 / - |
Zinc | 3.4 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.56 | g | - |
Carbohydrate-rich foods | 9.9 | g | - |
Drinking water | 46.1 | g | - |
Energy | 307 | kcal | - |
Fat | 23.2 | g | - |
Fatty acids polyunsaturated | 4 | g | - |
Iodine | 6 | µg | 150 / 600 |
Iron | 1.2 | mg | 11-16 / open |
Linoleic acid | 3.17 | g | - |
Magnesium | 19 | mg | 300-350 / - |
Monounsaturated fatty acids | 8.1 | g | - |
Omega-3 | 0.6 | g | 0.2-4 / - |
Phosphorus | 159 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 248 | mg | 3500 / open |
Protein animal | 14.5 | g | - |
Proteins | 14.5 | g | - |
Salt | 756 | mg | 2500 / - |
Saturated fat food | 6.2 | g | - |
Unsaturated fats | 1.7 | g | - |
Vitamin B1 | 0.08 | mg | 1.1 / - |
Vitamin B12 | 0.29 | µg | 2.8 / - |
Vitamin B6 | 0.19 | mg | 1.5 / 25 |
Vitamine B2 | 0.1 | mg | 1.6 / - |
Zinc | 1.2 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Calcium | 10 | mg | 950 / 2500 |
Cholesterol | 99 | mg | - |
Copper | 0.09 | mg | 0.9 / - |
Drinking water | 52.3 | g | - |
Energy | 284 | kcal | - |
Fat | 19.1 | g | - |
Fatty acids polyunsaturated | 0.8 | g | - |
Iodine | 7 | µg | 150 / 600 |
Iron | 1.7 | mg | 11-16 / open |
Magnesium | 25 | mg | 300-350 / - |
Monounsaturated fatty acids | 6.1 | g | - |
Nicotinezuur | 5.1 | mg | - |
Omega-3 | 0.1 | g | 0.2-4 / - |
Phosphorus | 230 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 390 | mg | 3500 / open |
Protein animal | 27.9 | g | - |
Proteins | 27.9 | g | - |
Salt | 63 | mg | 2500 / - |
Saturated fat food | 8.7 | g | - |
Selenium | 4 | µg | 70 / 300 |
Unsaturated fats | 1.6 | g | - |
Vitamin A (retinol) | 6 | µg | 680-800 / 3000 |
Vitamin B1 | 0.16 | mg | 1.1 / - |
Vitamin B12 | 2 | µg | 2.8 / - |
Vitamin B6 | 0.09 | mg | 1.5 / 25 |
Vitamin D | 0.2 | µg | 20 / 50 |
Vitamin D3 | 0.1 | µg | - |
Vitamin E | 0.1 | mg | 13 / 300 |
Vitamine B2 | 0.24 | mg | 1.6 / - |
Zinc | 6.4 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.46 | g | - |
Beta-carotene (provitamin A) | 453 | µg | - |
Calcium | 17 | mg | 950 / 2500 |
Carbohydrate-rich foods | 1.1 | g | - |
Cholesterol | 221 | mg | - |
Copper | 0.01 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.08 | g | - |
Drinking water | 15.4 | g | - |
Energy | 737 | kcal | - |
Fat | 81.2 | g | - |
Fatty acids polyunsaturated | 2.4 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 1.14 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 18.2 | g | - |
Omega-3 | 0.6 | g | 0.2-4 / - |
Omega-3 (EPA) | 0.08 | g | - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 27 | mg | 3500 / open |
Protein animal | 0.7 | g | - |
Proteins | 0.7 | g | - |
Salt | 400 | mg | 2500 / - |
Saturated fat food | 53.6 | g | - |
Selenium | 1 | µg | 70 / 300 |
Sugar | 1.1 | g | - |
Unsaturated fats | 1.5 | g | - |
Vitamin A (retinol) | 836 | µg | 680-800 / 3000 |
Vitamin B1 | 0.01 | mg | 1.1 / - |
Vitamin B12 | 0.3 | µg | 2.8 / - |
Vitamin D | 0.3 | µg | 20 / 50 |
Vitamin D3 | 0.2 | µg | - |
Vitamin E | 2.8 | mg | 13 / 300 |
Vitamin K | 29.9 | µg | 70 / - |
Vitamin K1 | 14.9 | µg | 70 / - |
Vitamin K2 | 15 | µg | - |
Vitamine B2 | 0.03 | mg | 1.6 / - |
Zinc | 0.09 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha carotene | 1 | µg | - |
Alpha-linolenic acid (ALA) | 0.46 | g | - |
Beta-carotene (provitamin A) | 453 | µg | - |
Calcium | 17 | mg | 950 / 2500 |
Carbohydrate-rich foods | 1.1 | g | - |
Cholesterol | 221 | mg | - |
Copper | 0.01 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.08 | g | - |
Drinking water | 15.4 | g | - |
Energy | 737 | kcal | - |
Fat | 81.2 | g | - |
Fatty acids polyunsaturated | 2.4 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 1.14 | g | - |
Luteïne | 20 | µg | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 18.2 | g | - |
Omega-3 | 0.6 | g | 0.2-4 / - |
Omega-3 (EPA) | 0.08 | g | - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 27 | mg | 3500 / open |
Protein animal | 0.7 | g | - |
Proteins | 0.7 | g | - |
Salt | 5 | mg | 2500 / - |
Saturated fat food | 53.6 | g | - |
Selenium | 1 | µg | 70 / 300 |
Sugar | 1.1 | g | - |
Unsaturated fats | 1.5 | g | - |
Vitamin A (retinol) | 836 | µg | 680-800 / 3000 |
Vitamin B1 | 0.01 | mg | 1.1 / - |
Vitamin B12 | 0.3 | µg | 2.8 / - |
Vitamin D | 0.3 | µg | 20 / 50 |
Vitamin D3 | 0.2 | µg | - |
Vitamin E | 2.8 | mg | 13 / 300 |
Vitamin K | 29.9 | µg | 70 / - |
Vitamin K1 | 14.9 | µg | 70 / - |
Vitamin K2 | 15 | µg | - |
Vitamine B2 | 0.03 | mg | 1.6 / - |
Zeaxanthin | 1 | µg | - |
Zinc | 0.09 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Calcium | 10 | mg | 950 / 2500 |
Cholesterol | 99 | mg | - |
Copper | 0.09 | mg | 0.9 / - |
Drinking water | 56.9 | g | - |
Energy | 256 | kcal | - |
Fat | 17.1 | g | - |
Fatty acids polyunsaturated | 0.7 | g | - |
Iodine | 3 | µg | 150 / 600 |
Iron | 1.7 | mg | 11-16 / open |
Magnesium | 23 | mg | 300-350 / - |
Monounsaturated fatty acids | 5.4 | g | - |
Nicotinezuur | 5.4 | mg | - |
Omega-3 | 0.1 | g | 0.2-4 / - |
Phosphorus | 200 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 300 | mg | 3500 / open |
Protein animal | 25.6 | g | - |
Proteins | 25.6 | g | - |
Salt | 58 | mg | 2500 / - |
Saturated fat food | 7.7 | g | - |
Selenium | 4 | µg | 70 / 300 |
Unsaturated fats | 1.4 | g | - |
Vitamin A (retinol) | 5 | µg | 680-800 / 3000 |
Vitamin B1 | 0.13 | mg | 1.1 / - |
Vitamin B12 | 2.2 | µg | 2.8 / - |
Vitamin B6 | 0.26 | mg | 1.5 / 25 |
Vitamin D | 0.2 | µg | 20 / 50 |
Vitamin D3 | 0.1 | µg | - |
Vitamin E | 0.1 | mg | 13 / 300 |
Vitamine B2 | 0.27 | mg | 1.6 / - |
Zinc | 4 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.27 | g | - |
Beta-carotene (provitamin A) | 5 | µg | - |
Calcium | 29 | mg | 950 / 2500 |
Carbohydrate-rich foods | 6.7 | g | - |
Cholesterol | 58 | mg | - |
Docosapentaenoic Acid (DPA) | 0.07 | g | - |
Drinking water | 35.4 | g | - |
Energy | 446 | kcal | - |
Fat | 37.5 | g | - |
Fatty acids polyunsaturated | 1.7 | g | - |
Iodine | 4.1 | µg | 150 / 600 |
Iron | 3.2 | mg | 11-16 / open |
Linoleic acid | 1.13 | g | - |
Monounsaturated fatty acids | 16.4 | g | - |
Omega-3 | 0.4 | g | 0.2-4 / - |
Omega-3 (EPA) | 0.03 | g | - |
Potassium (such as whole grains, green vegetables, seaweed, | 264 | mg | 3500 / open |
Protein animal | 20.4 | g | - |
Proteins | 20.4 | g | - |
Salt | 1522 | mg | 2500 / - |
Saturated fat food | 14.7 | g | - |
Unsaturated fats | 1.4 | g | - |
Vitamin A (retinol) | 18 | µg | 680-800 / 3000 |
Vitamin B1 | 0.09 | mg | 1.1 / - |
Vitamin B12 | 2.96 | µg | 2.8 / - |
Vitamin B6 | 0.16 | mg | 1.5 / 25 |
Vitamin D | 0.9 | µg | 20 / 50 |
Vitamin D3 | 0.6 | µg | - |
Vitamine B2 | 0.34 | mg | 1.6 / - |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.38 | g | - |
Beta-carotene (provitamin A) | 453 | µg | - |
Calcium | 17 | mg | 950 / 2500 |
Carbohydrate-rich foods | 2.1 | g | - |
Cholesterol | 221 | mg | - |
Copper | 0.01 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.06 | g | - |
Drinking water | 28.5 | g | - |
Energy | 623 | kcal | - |
Fat | 67.7 | g | - |
Fatty acids polyunsaturated | 2 | g | - |
High fiber foods | 0.5 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 0.95 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 15.1 | g | - |
Omega-3 | 0.5 | g | 0.2-4 / - |
Omega-3 (EPA) | 0.06 | g | - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 27 | mg | 3500 / open |
Protein animal | 1.2 | g | - |
Proteins | 1.2 | g | - |
Salt | 353 | mg | 2500 / - |
Saturated fat food | 44.7 | g | - |
Selenium | 1 | µg | 70 / 300 |
Sugar | 1.6 | g | - |
Unsaturated fats | 1.3 | g | - |
Vitamin A (retinol) | 693 | µg | 680-800 / 3000 |
Vitamin B1 | 0.01 | mg | 1.1 / - |
Vitamin B12 | 0.3 | µg | 2.8 / - |
Vitamin D | 0.3 | µg | 20 / 50 |
Vitamin D3 | 0.2 | µg | - |
Vitamin E | 2.8 | mg | 13 / 300 |
Vitamine B2 | 0.03 | mg | 1.6 / - |
Zinc | 0.09 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Calcium | 15 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.3 | g | - |
Cholesterol | 85.4 | mg | - |
Copper | 0.1 | mg | 0.9 / - |
Drinking water | 55 | g | - |
Energy | 252 | kcal | - |
Fat | 14.4 | g | - |
Fatty acids polyunsaturated | 0.6 | g | - |
Iodine | 5 | µg | 150 / 600 |
Iron | 1.4 | mg | 11-16 / open |
Magnesium | 32 | mg | 300-350 / - |
Monounsaturated fatty acids | 4.6 | g | - |
Nicotinezuur | 5.2 | mg | - |
Phosphorus | 268 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 511 | mg | 3500 / open |
Protein animal | 30.4 | g | - |
Proteins | 30.4 | g | - |
Salt | 69 | mg | 2500 / - |
Saturated fat food | 6.5 | g | - |
Selenium | 12 | µg | 70 / 300 |
Sugar | 0.3 | g | - |
Unsaturated fats | 1.2 | g | - |
Vitamin A (retinol) | 110 | µg | 680-800 / 3000 |
Vitamin B1 | 0.04 | mg | 1.1 / - |
Vitamin B12 | 3.09 | µg | 2.8 / - |
Vitamin B6 | 0.21 | mg | 1.5 / 25 |
Vitamin D | 0.4 | µg | 20 / 50 |
Vitamin D3 | 0.3 | µg | - |
Vitamin E | 0.1 | mg | 13 / 300 |
Vitamine B2 | 0.21 | mg | 1.6 / - |
Zinc | 6.96 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.18 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Cholesterol | 57.6 | mg | - |
Copper | 0.08 | mg | 0.9 / - |
Drinking water | 57 | g | - |
Energy | 293 | kcal | - |
Fat | 25 | g | - |
Fatty acids polyunsaturated | 1 | g | - |
Iodine | 6 | µg | 150 / 600 |
Iron | 2.1 | mg | 11-16 / open |
Linoleic acid | 0.45 | g | - |
Magnesium | 24 | mg | 300-350 / - |
Monounsaturated fatty acids | 8.4 | g | - |
Nicotinezuur | 3.5 | mg | - |
Omega-3 | 0.2 | g | 0.2-4 / - |
Phosphorus | 200 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 350 | mg | 3500 / open |
Protein animal | 17 | g | - |
Proteins | 17 | g | - |
Salt | 100 | mg | 2500 / - |
Saturated fat food | 11.9 | g | - |
Selenium | 2 | µg | 70 / 300 |
Unsaturated fats | 1.2 | g | - |
Vitamin A (retinol) | 16 | µg | 680-800 / 3000 |
Vitamin B1 | 0.12 | mg | 1.1 / - |
Vitamin B12 | 1.5 | µg | 2.8 / - |
Vitamin B6 | 0.09 | mg | 1.5 / 25 |
Vitamin D | 0.2 | µg | 20 / 50 |
Vitamin D3 | 0.1 | µg | - |
Vitamin E | 0.1 | mg | 13 / 300 |
Vitamine B2 | 0.1 | mg | 1.6 / - |
Zinc | 2.9 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.33 | g | - |
Beta-carotene (provitamin A) | 77 | µg | - |
Calcium | 500 | mg | 950 / 2500 |
Carbohydrate-rich foods | 2 | g | - |
Cholesterol | 96 | mg | - |
Drinking water | 56 | g | - |
Energy | 330 | kcal | - |
Fat | 32 | g | - |
Fatty acids polyunsaturated | 0.9 | g | - |
Iodine | 6 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 0.54 | g | - |
Luteïne | 6 | µg | - |
Magnesium | 9 | mg | 300-350 / - |
Monounsaturated fatty acids | 9.1 | g | - |
Omega-3 | 0.3 | g | 0.2-4 / - |
Phosphorus | 550 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 90 | mg | 3500 / open |
Protein animal | 8.5 | g | - |
Proteins | 8.5 | g | - |
Salt | 610 | mg | 2500 / - |
Saturated fat food | 18 | g | - |
Sugar | 2 | g | - |
Unsaturated fats | 1.2 | g | - |
Vitamin A (retinol) | 330 | µg | 680-800 / 3000 |
Vitamin B1 | 0.02 | mg | 1.1 / - |
Vitamin B12 | 0.7 | µg | 2.8 / - |
Vitamin B6 | 0.014 | mg | 1.5 / 25 |
Vitamine B2 | 0.11 | mg | 1.6 / - |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.28 | g | - |
Ash (supplement) | 1.9 | g | - |
Beta-carotene (provitamin A) | 9 | µg | - |
Calcium | 11 | mg | 950 / 2500 |
Carbohydrate-rich foods | 28.5 | g | - |
Cholesterol | 45 | mg | - |
Copper | 0.06 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.01 | g | - |
Drinking water | 37.5 | g | - |
Energy | 356 | kcal | - |
Fat | 23.4 | g | - |
Fatty acids polyunsaturated | 2.1 | g | - |
High fiber foods | 1.4 | g | - |
Iodine | 2.3 | µg | 150 / 600 |
Iron | 1.1 | mg | 11-16 / open |
Linoleic acid | 1.63 | g | - |
Magnesium | 16 | mg | 300-350 / - |
Monounsaturated fatty acids | 7.6 | g | - |
Nicotinezuur | 2.7 | mg | - |
Nitrogen (nutrient) | 2 | g | - |
Omega-3 | 0.3 | g | 0.2-4 / - |
Phosphorus | 126 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 126 | mg | 3500 / open |
Protein animal | 6 | g | - |
Protein vegetable | 1.2 | g | - |
Proteins | 7.2 | g | - |
Salt | 625 | mg | 2500 / - |
Saturated fat food | 10.8 | g | - |
Selenium | 7 | µg | 70 / 300 |
Sugar | 0.5 | g | - |
Unsaturated fats | 1.1 | g | - |
Vitamin A (retinol) | 10 | µg | 680-800 / 3000 |
Vitamin B1 | 0.29 | mg | 1.1 / - |
Vitamin B12 | 0.8 | µg | 2.8 / - |
Vitamin B6 | 0.24 | mg | 1.5 / 25 |
Vitamin C | 5 | mg | 75 / open |
Vitamin D | 0.4 | µg | 20 / 50 |
Vitamin D3 | 0.2 | µg | - |
Vitamin E | 0.2 | mg | 13 / 300 |
Vitamine B2 | 0.18 | mg | 1.6 / - |
Zinc | 2.17 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha carotene | 1 | µg | - |
Alpha-linolenic acid (ALA) | 2.01 | g | - |
Ash (supplement) | 0.1 | g | - |
Beta-carotene (provitamin A) | 304 | µg | - |
Calcium | 26 | mg | 950 / 2500 |
Carbohydrate-rich foods | 1 | g | - |
Cholesterol | 148.4 | mg | - |
Copper | 0.01 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.05 | g | - |
Drinking water | 22.8 | g | - |
Energy | 683 | kcal | - |
Fat | 75 | g | - |
Fatty acids polyunsaturated | 7.3 | g | - |
Iodine | 2.9 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 4.7 | g | - |
Luteïne | 14 | µg | - |
Magnesium | 3 | mg | 300-350 / - |
Monounsaturated fatty acids | 24.2 | g | - |
Omega-3 | 2.1 | g | 0.2-4 / - |
Omega-3 (EPA) | 0.05 | g | - |
Phosphorus | 27 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 36 | mg | 3500 / open |
Protein animal | 1 | g | - |
Proteins | 1 | g | - |
Salt | 8 | mg | 2500 / - |
Saturated fat food | 37.3 | g | - |
Selenium | 1 | µg | 70 / 300 |
Sugar | 1 | g | - |
Unsaturated fats | 1.1 | g | - |
Vitamin A (retinol) | 560 | µg | 680-800 / 3000 |
Vitamin B1 | 0.01 | mg | 1.1 / - |
Vitamin B12 | 0.22 | µg | 2.8 / - |
Vitamin B6 | 0.004 | mg | 1.5 / 25 |
Vitamin D | 0.2 | µg | 20 / 50 |
Vitamin D3 | 0.1 | µg | - |
Vitamin E | 5.7 | mg | 13 / 300 |
Vitamin K | 42.9 | µg | 70 / - |
Vitamin K1 | 32.5 | µg | 70 / - |
Vitamin K2 | 10.4 | µg | - |
Vitamine B2 | 0.04 | mg | 1.6 / - |
Zeaxanthin | 1 | µg | - |
Zinc | 0.11 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.19 | g | - |
Beta-carotene (provitamin A) | 167 | µg | - |
Calcium | 60 | mg | 950 / 2500 |
Carbohydrate-rich foods | 3 | g | - |
Cholesterol | 100 | mg | - |
Copper | 0.07 | mg | 0.9 / - |
Drinking water | 43.9 | g | - |
Energy | 411 | kcal | - |
Fat | 41 | g | - |
Fatty acids polyunsaturated | 1 | g | - |
Iodine | 5 | µg | 150 / 600 |
Iron | 0.3 | mg | 11-16 / open |
Linoleic acid | 0.85 | g | - |
Magnesium | 5 | mg | 300-350 / - |
Monounsaturated fatty acids | 11.7 | g | - |
Omega-3 | 0.2 | g | 0.2-4 / - |
Phosphorus | 110 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 90 | mg | 3500 / open |
Protein animal | 7.5 | g | - |
Proteins | 7.5 | g | - |
Salt | 530 | mg | 2500 / - |
Saturated fat food | 23.5 | g | - |
Selenium | 7 | µg | 70 / 300 |
Sugar | 3 | g | - |
Unsaturated fats | 1.1 | g | - |
Vitamin A (retinol) | 330 | µg | 680-800 / 3000 |
Vitamin B1 | 0.04 | mg | 1.1 / - |
Vitamin B12 | 0.3 | µg | 2.8 / - |
Vitamin B6 | 0.074 | mg | 1.5 / 25 |
Vitamin D | 0.4 | µg | 20 / 50 |
Vitamin D3 | 0.4 | µg | - |
Vitamine B2 | 0.11 | mg | 1.6 / - |
Zinc | 3 | mg | 7-9 / 25 |
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) | 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) | 0.29 | g | - |
Ash (supplement) | 4.3 | g | - |
Beta-carotene (provitamin A) | 21 | µg | - |
Calcium | 806 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.1 | g | - |
Cholesterol | 94 | mg | - |
Copper | 0.06 | mg | 0.9 / - |
Drinking water | 38.3 | g | - |
Energy | 396 | kcal | - |
Fat | 32.5 | g | - |
Fatty acids polyunsaturated | 1.1 | g | - |
Iodine | 2.5 | µg | 150 / 600 |
Iron | 0.2 | mg | 11-16 / open |
Linoleic acid | 0.77 | g | - |
Luteïne | 23 | µg | - |
Magnesium | 46 | mg | 300-350 / - |
Monounsaturated fatty acids | 6.2 | g | - |
Nicotinezuur | 0.3 | mg | - |
Omega-3 | 0.3 | g | 0.2-4 / - |
Phosphorus | 605 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 117 | mg | 3500 / open |
Protein animal | 22.4 | g | - |
Proteins | 22.4 | g | - |
Salt | 757 | mg | 2500 / - |
Saturated fat food | 21.7 | g | - |
Selenium | 13 | µg | 70 / 300 |
Sugar | 0.1 | g | - |
Unsaturated fats | 1 | g | - |
Vitamin A (retinol) | 318 | µg | 680-800 / 3000 |
Vitamin B1 | 0.01 | mg | 1.1 / - |
Vitamin B12 | 0.15 | µg | 2.8 / - |
Vitamin B6 | 0.066 | mg | 1.5 / 25 |
Vitamin E | 0.8 | mg | 13 / 300 |
Vitamin K | 3 | µg | 70 / - |
Vitamin K1 | 3 | µg | 70 / - |
Vitamine B2 | 0.15 | mg | 1.6 / - |
Zeaxanthin | 2 | µg | - |
Zinc | 3.7 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.17 | g | - |
Ash (supplement) | 2.6 | g | - |
Beta-carotene (provitamin A) | 110 | µg | - |
Calcium | 232 | mg | 950 / 2500 |
Carbohydrate-rich foods | 41.9 | g | - |
Cholesterol | 79 | mg | - |
Copper | 0.13 | mg | 0.9 / - |
Drinking water | 10.4 | g | - |
Energy | 495 | kcal | - |
Fat | 30.1 | g | - |
Fatty acids polyunsaturated | 1.8 | g | - |
High fiber foods | 1.8 | g | - |
Iodine | 3 | µg | 150 / 600 |
Iron | 1.2 | mg | 11-16 / open |
Linoleic acid | 1.52 | g | - |
Magnesium | 32 | mg | 300-350 / - |
Monounsaturated fatty acids | 8 | g | - |
Omega-3 | 0.2 | g | 0.2-4 / - |
Phosphorus | 235 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 184 | mg | 3500 / open |
Protein animal | 5.2 | g | - |
Protein vegetable | 8.1 | g | - |
Proteins | 13.3 | g | - |
Salt | 1030 | mg | 2500 / - |
Saturated fat food | 16.1 | g | - |
Selenium | 7 | µg | 70 / 300 |
Sugar | 3.5 | g | - |
Unsaturated fats | 1 | g | - |
Vitamin A (retinol) | 216 | µg | 680-800 / 3000 |
Vitamin B12 | 0.9 | µg | 2.8 / - |
Vitamin D | 0.4 | µg | 20 / 50 |
Vitamin E | 3 | mg | 13 / 300 |
Vitamine B2 | 0.27 | mg | 1.6 / - |
Zinc | 1.5 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.14 | g | - |
Calcium | 15 | mg | 950 / 2500 |
Cholesterol | 74 | mg | - |
Copper | 0.07 | mg | 0.9 / - |
Drinking water | 61.2 | g | - |
Energy | 256 | kcal | - |
Fat | 20.2 | g | - |
Fatty acids polyunsaturated | 0.8 | g | - |
Iodine | 10 | µg | 150 / 600 |
Iron | 1.4 | mg | 11-16 / open |
Linoleic acid | 0.36 | g | - |
Magnesium | 21 | mg | 300-350 / - |
Monounsaturated fatty acids | 6.8 | g | - |
Nicotinezuur | 4.8 | mg | - |
Omega-3 | 0.1 | g | 0.2-4 / - |
Phosphorus | 180 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 300 | mg | 3500 / open |
Protein animal | 18.6 | g | - |
Proteins | 18.6 | g | - |
Salt | 56 | mg | 2500 / - |
Saturated fat food | 9.7 | g | - |
Selenium | 2 | µg | 70 / 300 |
Unsaturated fats | 1 | g | - |
Vitamin A (retinol) | 11 | µg | 680-800 / 3000 |
Vitamin B1 | 0.14 | mg | 1.1 / - |
Vitamin B12 | 3 | µg | 2.8 / - |
Vitamin B6 | 0.19 | mg | 1.5 / 25 |
Vitamin D | 0.2 | µg | 20 / 50 |
Vitamin D3 | 0.1 | µg | - |
Vitamin E | 0.1 | mg | 13 / 300 |
Vitamine B2 | 0.2 | mg | 1.6 / - |
Zinc | 2.5 | 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) | 0.29 | g | - |
Calcium | 15 | mg | 950 / 2500 |
Carbohydrate-rich foods | 42 | g | - |
Cholesterol | 99 | mg | - |
Copper | 0.06 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.05 | g | - |
Drinking water | 1 | g | - |
Energy | 658 | kcal | - |
Fat | 51 | g | - |
Fatty acids polyunsaturated | 1.5 | g | - |
High fiber foods | 1.4 | g | - |
Iodine | 1 | µg | 150 / 600 |
Iron | 0.6 | mg | 11-16 / open |
Linoleic acid | 0.72 | g | - |
Monounsaturated fatty acids | 11.4 | g | - |
Nicotinezuur | 3.8 | mg | - |
Omega-3 | 0.4 | g | 0.2-4 / - |
Omega-3 (EPA) | 0.05 | g | - |
Phosphorus | 50 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 94 | mg | 3500 / open |
Protein vegetable | 7 | g | - |
Proteins | 7 | g | - |
Salt | 326 | mg | 2500 / - |
Saturated fat food | 33.7 | g | - |
Selenium | 5 | µg | 70 / 300 |
Sugar | 3 | g | - |
Unsaturated fats | 1 | g | - |
Vitamin B1 | 0.32 | mg | 1.1 / - |
Vitamin B6 | 0.1 | mg | 1.5 / 25 |
Vitamine B2 | 0.26 | mg | 1.6 / - |
Zinc | 0.32 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Carbohydrate-rich foods | 4 | g | - |
Cholesterol | 1.4 | mg | - |
Drinking water | 20.3 | g | - |
Energy | 650 | kcal | - |
Fat | 70 | g | - |
Fatty acids polyunsaturated | 12.5 | g | - |
Iron | 0.2 | mg | 11-16 / open |
Linoleic acid | 8.5 | g | - |
Monounsaturated fatty acids | 15.4 | g | - |
Protein vegetable | 1 | g | - |
Proteins | 1 | g | - |
Salt | 1366 | mg | 2500 / - |
Saturated fat food | 38.4 | g | - |
Sugar | 0.5 | g | - |
Unsaturated fats | 1 | g | - |
Vitamin E | 11 | mg | 13 / 300 |
Zinc | 0.26 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.27 | g | - |
Beta-carotene (provitamin A) | 78 | µg | - |
Calcium | 15 | mg | 950 / 2500 |
Carbohydrate-rich foods | 40 | g | - |
Copper | 0.06 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.04 | g | - |
Drinking water | 5 | g | - |
Energy | 614 | kcal | - |
Fat | 47 | g | - |
Fatty acids polyunsaturated | 1.4 | g | - |
High fiber foods | 1.4 | g | - |
Iodine | 1 | µg | 150 / 600 |
Iron | 0.6 | mg | 11-16 / open |
Linoleic acid | 0.66 | g | - |
Magnesium | 10 | mg | 300-350 / - |
Monounsaturated fatty acids | 10.5 | g | - |
Nicotinezuur | 3.8 | mg | - |
Omega-3 | 0.4 | g | 0.2-4 / - |
Omega-3 (EPA) | 0.04 | g | - |
Phosphorus | 50 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 50 | mg | 3500 / open |
Protein vegetable | 7 | g | - |
Proteins | 7 | g | - |
Salt | 600 | mg | 2500 / - |
Saturated fat food | 31 | g | - |
Selenium | 5 | µg | 70 / 300 |
Sugar | 4 | g | - |
Unsaturated fats | 0.9 | g | - |
Vitamin A (retinol) | 149 | µg | 680-800 / 3000 |
Vitamin B1 | 0.32 | mg | 1.1 / - |
Vitamin B6 | 0.1 | mg | 1.5 / 25 |
Vitamin D | 0.7 | µg | 20 / 50 |
Vitamin E | 0.1 | mg | 13 / 300 |
Vitamine B2 | 0.26 | mg | 1.6 / - |
Zinc | 0.32 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.41 | g | - |
Beta-carotene (provitamin A) | 152 | µg | - |
Calcium | 780 | mg | 950 / 2500 |
Cholesterol | 81 | mg | - |
Copper | 0.04 | mg | 0.9 / - |
Drinking water | 41.7 | g | - |
Energy | 384 | kcal | - |
Fat | 31.6 | g | - |
Fatty acids polyunsaturated | 0.9 | g | - |
Iodine | 21 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 0.51 | g | - |
Luteïne | 8 | µg | - |
Magnesium | 32 | mg | 300-350 / - |
Monounsaturated fatty acids | 6.7 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.4 | g | 0.2-4 / - |
Phosphorus | 439 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 76 | mg | 3500 / open |
Protein animal | 25 | g | - |
Proteins | 25 | g | - |
Salt | 640 | mg | 2500 / - |
Saturated fat food | 20.6 | g | - |
Selenium | 12 | µg | 70 / 300 |
Unsaturated fats | 0.9 | g | - |
Vitamin A (retinol) | 336 | µg | 680-800 / 3000 |
Vitamin B1 | 0.01 | mg | 1.1 / - |
Vitamin B12 | 2.23 | µg | 2.8 / - |
Vitamin B6 | 0.03 | mg | 1.5 / 25 |
Vitamin D | 0.3 | µg | 20 / 50 |
Vitamin D3 | 0.2 | µg | - |
Vitamin E | 0.9 | mg | 13 / 300 |
Vitamin K | 76.8 | µg | 70 / - |
Vitamin K1 | 3.9 | µg | 70 / - |
Vitamin K2 | 72.9 | µg | - |
Vitamine B2 | 0.26 | mg | 1.6 / - |
Zinc | 3.3 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.41 | g | - |
Beta-carotene (provitamin A) | 151 | µg | - |
Calcium | 749 | mg | 950 / 2500 |
Cholesterol | 69.5 | mg | - |
Copper | 0.04 | mg | 0.9 / - |
Drinking water | 43 | g | - |
Energy | 381 | kcal | - |
Fat | 31.3 | g | - |
Fatty acids polyunsaturated | 0.9 | g | - |
Iodine | 21 | µg | 150 / 600 |
Iron | 0.2 | mg | 11-16 / open |
Linoleic acid | 0.51 | g | - |
Luteïne | 8 | µg | - |
Magnesium | 32 | mg | 300-350 / - |
Monounsaturated fatty acids | 6.6 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.4 | g | 0.2-4 / - |
Phosphorus | 530 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 76 | mg | 3500 / open |
Protein animal | 24.1 | g | - |
Proteins | 24.1 | g | - |
Salt | 609 | mg | 2500 / - |
Saturated fat food | 20.4 | g | - |
Selenium | 12 | µg | 70 / 300 |
Unsaturated fats | 0.9 | g | - |
Vitamin A (retinol) | 318 | µg | 680-800 / 3000 |
Vitamin B1 | 0.01 | mg | 1.1 / - |
Vitamin B12 | 1.96 | µg | 2.8 / - |
Vitamin B6 | 0.04 | mg | 1.5 / 25 |
Vitamin D | 0.3 | µg | 20 / 50 |
Vitamin D3 | 0.2 | µg | - |
Vitamin E | 0.9 | mg | 13 / 300 |
Vitamin K | 66.5 | µg | 70 / - |
Vitamin K1 | 3.9 | µg | 70 / - |
Vitamin K2 | 62.6 | µg | - |
Vitamine B2 | 0.28 | mg | 1.6 / - |
Zeaxanthin | 1 | µg | - |
Zinc | 3.44 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha carotene | 1 | µg | - |
Alpha-linolenic acid (ALA) | 0.41 | g | - |
Beta-carotene (provitamin A) | 153 | µg | - |
Calcium | 740 | mg | 950 / 2500 |
Cholesterol | 55 | mg | - |
Copper | 0.04 | mg | 0.9 / - |
Drinking water | 42.8 | g | - |
Energy | 379 | kcal | - |
Fat | 31.4 | g | - |
Fatty acids polyunsaturated | 0.9 | g | - |
Iodine | 21 | µg | 150 / 600 |
Iron | 0.2 | mg | 11-16 / open |
Linoleic acid | 0.51 | g | - |
Luteïne | 8 | µg | - |
Lycopene (tomato products,) | 1 | µg | - |
Magnesium | 33 | mg | 300-350 / - |
Monounsaturated fatty acids | 6.6 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.4 | g | 0.2-4 / - |
Phosphorus | 575 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 80 | mg | 3500 / open |
Protein animal | 24.2 | g | - |
Proteins | 24.2 | g | - |
Salt | 569 | mg | 2500 / - |
Saturated fat food | 20.5 | g | - |
Selenium | 12 | µg | 70 / 300 |
Unsaturated fats | 0.9 | g | - |
Vitamin A (retinol) | 312 | µg | 680-800 / 3000 |
Vitamin B1 | 0.01 | mg | 1.1 / - |
Vitamin B12 | 1.89 | µg | 2.8 / - |
Vitamin B6 | 0.04 | mg | 1.5 / 25 |
Vitamin D | 0.3 | µg | 20 / 50 |
Vitamin D3 | 0.2 | µg | - |
Vitamin E | 0.9 | mg | 13 / 300 |
Vitamin K | 69.6 | µg | 70 / - |
Vitamin K1 | 4 | µg | 70 / - |
Vitamin K2 | 65.6 | µg | - |
Vitamine B2 | 0.28 | mg | 1.6 / - |
Zeaxanthin | 1 | µg | - |
Zinc | 3.5 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.42 | g | - |
Beta-carotene (provitamin A) | 225 | µg | - |
Calcium | 713 | mg | 950 / 2500 |
Cholesterol | 86.3 | mg | - |
Copper | 0.04 | mg | 0.9 / - |
Drinking water | 40.1 | g | - |
Energy | 380 | kcal | - |
Fat | 32.1 | g | - |
Fatty acids polyunsaturated | 0.9 | g | - |
Iodine | 16 | µg | 150 / 600 |
Iron | 0.3 | mg | 11-16 / open |
Linoleic acid | 0.52 | g | - |
Luteïne | 4 | µg | - |
Magnesium | 35 | mg | 300-350 / - |
Monounsaturated fatty acids | 6.8 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.4 | g | 0.2-4 / - |
Phosphorus | 523 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 81 | mg | 3500 / open |
Protein animal | 22.9 | g | - |
Proteins | 22.9 | g | - |
Salt | 710 | mg | 2500 / - |
Saturated fat food | 20.9 | g | - |
Selenium | 12 | µg | 70 / 300 |
Unsaturated fats | 0.9 | g | - |
Vitamin A (retinol) | 325 | µg | 680-800 / 3000 |
Vitamin B1 | 0.04 | mg | 1.1 / - |
Vitamin B12 | 1.83 | µg | 2.8 / - |
Vitamin B6 | 0.06 | mg | 1.5 / 25 |
Vitamin D | 0.3 | µg | 20 / 50 |
Vitamin D3 | 0.2 | µg | - |
Vitamin E | 0.9 | mg | 13 / 300 |
Vitamine B2 | 0.27 | mg | 1.6 / - |
Zinc | 3.63 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.44 | g | - |
Ash (supplement) | 4.8 | g | - |
Beta-carotene (provitamin A) | 176 | µg | - |
Calcium | 871 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.1 | g | - |
Cholesterol | 90 | mg | - |
Copper | 0.03 | mg | 0.9 / - |
Drinking water | 31.8 | g | - |
Energy | 414 | kcal | - |
Fat | 33.7 | g | - |
Fatty acids polyunsaturated | 1 | g | - |
Iodine | 21 | µg | 150 / 600 |
Iron | 0.2 | mg | 11-16 / open |
Linoleic acid | 0.55 | g | - |
Luteïne | 8 | µg | - |
Magnesium | 38 | mg | 300-350 / - |
Monounsaturated fatty acids | 7.1 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.4 | g | 0.2-4 / - |
Phosphorus | 621 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 91 | mg | 3500 / open |
Protein animal | 24.6 | g | - |
Proteins | 24.6 | g | - |
Salt | 834 | mg | 2500 / - |
Saturated fat food | 22 | g | - |
Selenium | 14 | µg | 70 / 300 |
Sugar | 0.1 | g | - |
Unsaturated fats | 0.9 | g | - |
Vitamin A (retinol) | 334 | µg | 680-800 / 3000 |
Vitamin B1 | 0.01 | mg | 1.1 / - |
Vitamin B12 | 2.42 | µg | 2.8 / - |
Vitamin B6 | 0.029 | mg | 1.5 / 25 |
Vitamin D | 0.3 | µg | 20 / 50 |
Vitamin D3 | 0.2 | µg | - |
Vitamin E | 1 | mg | 13 / 300 |
Vitamin K | 76.8 | µg | 70 / - |
Vitamin K1 | 3.9 | µg | 70 / - |
Vitamin K2 | 72.9 | µg | - |
Vitamine B2 | 0.29 | mg | 1.6 / - |
Zinc | 3.7 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.41 | g | - |
Beta-carotene (provitamin A) | 154 | µg | - |
Calcium | 740 | mg | 950 / 2500 |
Cholesterol | 90 | mg | - |
Copper | 0.1 | mg | 0.9 / - |
Drinking water | 40 | g | - |
Energy | 382 | kcal | - |
Fat | 31.4 | g | - |
Fatty acids polyunsaturated | 0.9 | g | - |
Iodine | 17 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 0.51 | g | - |
Luteïne | 3 | µg | - |
Magnesium | 34 | mg | 300-350 / - |
Monounsaturated fatty acids | 6.6 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.4 | g | 0.2-4 / - |
Phosphorus | 520 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 90 | mg | 3500 / open |
Protein animal | 24.2 | g | - |
Proteins | 24.2 | g | - |
Salt | 1030 | mg | 2500 / - |
Saturated fat food | 20.5 | g | - |
Unsaturated fats | 0.9 | g | - |
Vitamin A (retinol) | 319 | µg | 680-800 / 3000 |
Vitamin B1 | 0.03 | mg | 1.1 / - |
Vitamin B12 | 1.79 | µg | 2.8 / - |
Vitamin B6 | 0.065 | mg | 1.5 / 25 |
Vitamin C | 1 | mg | 75 / open |
Vitamin D | 0.3 | µg | 20 / 50 |
Vitamin D3 | 0.2 | µg | - |
Vitamin E | 0.8 | mg | 13 / 300 |
Vitamin K | 67.6 | µg | 70 / - |
Vitamin K1 | 3.9 | µg | 70 / - |
Vitamin K2 | 63.7 | µg | - |
Vitamine B2 | 0.2 | mg | 1.6 / - |
Zinc | 3.7 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.41 | g | - |
Beta-carotene (provitamin A) | 154 | µg | - |
Calcium | 870 | mg | 950 / 2500 |
Cholesterol | 110 | mg | - |
Drinking water | 36.5 | g | - |
Energy | 392 | kcal | - |
Fat | 32 | g | - |
Fatty acids polyunsaturated | 0.9 | g | - |
Iodine | 18 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 0.52 | g | - |
Luteïne | 4 | µg | - |
Magnesium | 30 | mg | 300-350 / - |
Monounsaturated fatty acids | 6.8 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.4 | g | 0.2-4 / - |
Phosphorus | 595 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 66 | mg | 3500 / open |
Protein animal | 26 | g | - |
Proteins | 26 | g | - |
Salt | 880 | mg | 2500 / - |
Saturated fat food | 20.8 | g | - |
Unsaturated fats | 0.9 | g | - |
Vitamin A (retinol) | 319 | µg | 680-800 / 3000 |
Vitamin B1 | 0.03 | mg | 1.1 / - |
Vitamin B12 | 1.89 | µg | 2.8 / - |
Vitamin B6 | 0.06 | mg | 1.5 / 25 |
Vitamin C | 1 | mg | 75 / open |
Vitamin D | 0.3 | µg | 20 / 50 |
Vitamin D3 | 0.2 | µg | - |
Vitamin E | 0.8 | mg | 13 / 300 |
Vitamine B2 | 0.2 | mg | 1.6 / - |
Zinc | 4 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha carotene | 1 | µg | - |
Alpha-linolenic acid (ALA) | 0.17 | g | - |
Beta-carotene (provitamin A) | 167 | µg | - |
Calcium | 98 | mg | 950 / 2500 |
Carbohydrate-rich foods | 2.3 | g | - |
Cholesterol | 125 | mg | - |
Drinking water | 51.6 | g | - |
Energy | 354 | kcal | - |
Fat | 35.3 | g | - |
Fatty acids polyunsaturated | 0.9 | g | - |
Iodine | 7 | µg | 150 / 600 |
Iron | 0.7 | mg | 11-16 / open |
Linoleic acid | 0.73 | g | - |
Luteïne | 13 | µg | - |
Monounsaturated fatty acids | 10 | g | - |
Nicotinezuur | 0.5 | mg | - |
Omega-3 | 0.2 | g | 0.2-4 / - |
Phosphorus | 170 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 80 | mg | 3500 / open |
Protein animal | 7 | g | - |
Proteins | 7 | g | - |
Salt | 440 | mg | 2500 / - |
Saturated fat food | 20.2 | g | - |
Sugar | 2.3 | g | - |
Unsaturated fats | 0.9 | g | - |
Vitamin A (retinol) | 330 | µg | 680-800 / 3000 |
Vitamin B1 | 0.06 | mg | 1.1 / - |
Vitamin B12 | 0.3 | µg | 2.8 / - |
Vitamin B6 | 0.074 | mg | 1.5 / 25 |
Vitamin D | 0.4 | µg | 20 / 50 |
Vitamin D3 | 0.4 | µg | - |
Vitamin E | 0.8 | mg | 13 / 300 |
Vitamine B2 | 0.28 | mg | 1.6 / - |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Calcium | 14 | mg | 950 / 2500 |
Carbohydrate-rich foods | 3.8 | g | - |
Cholesterol | 78 | mg | - |
Drinking water | 62.1 | g | - |
Energy | 203 | kcal | - |
Fat | 10.6 | g | - |
Fatty acids polyunsaturated | 0.7 | g | - |
High fiber foods | 0.9 | g | - |
Iodine | 5 | µg | 150 / 600 |
Iron | 2.6 | mg | 11-16 / open |
Linoleic acid | 0.3 | g | - |
Monounsaturated fatty acids | 3.5 | g | - |
Potassium (such as whole grains, green vegetables, seaweed, | 337 | mg | 3500 / open |
Protein animal | 22.6 | g | - |
Proteins | 22.6 | g | - |
Salt | 787 | mg | 2500 / - |
Saturated fat food | 4.5 | g | - |
Unsaturated fats | 0.9 | g | - |
Vitamin B1 | 0.03 | mg | 1.1 / - |
Vitamin B12 | 2 | µg | 2.8 / - |
Vitamin B6 | 0.13 | mg | 1.5 / 25 |
Vitamin D | 0.4 | µg | 20 / 50 |
Vitamin D3 | 0.3 | µg | - |
Vitamine B2 | 0.18 | mg | 1.6 / - |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.4 | g | - |
Beta-carotene (provitamin A) | 154 | µg | - |
Calcium | 847 | mg | 950 / 2500 |
Cholesterol | 97.5 | mg | - |
Copper | 0.04 | mg | 0.9 / - |
Drinking water | 39.7 | g | - |
Energy | 381 | kcal | - |
Fat | 30.7 | g | - |
Fatty acids polyunsaturated | 0.9 | g | - |
Iodine | 19 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 0.5 | g | - |
Luteïne | 4 | µg | - |
Magnesium | 40 | mg | 300-350 / - |
Monounsaturated fatty acids | 6.5 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.4 | g | 0.2-4 / - |
Phosphorus | 585 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 600 | mg | 3500 / open |
Protein animal | 26.1 | g | - |
Proteins | 26.1 | g | - |
Salt | 50 | mg | 2500 / - |
Saturated fat food | 20 | g | - |
Selenium | 12 | µg | 70 / 300 |
Unsaturated fats | 0.8 | g | - |
Vitamin A (retinol) | 319 | µg | 680-800 / 3000 |
Vitamin B1 | 0.03 | mg | 1.1 / - |
Vitamin B12 | 1.96 | µg | 2.8 / - |
Vitamin B6 | 0.06 | mg | 1.5 / 25 |
Vitamin C | 1 | mg | 75 / open |
Vitamin D | 0.3 | µg | 20 / 50 |
Vitamin D3 | 0.2 | µg | - |
Vitamin E | 0.8 | mg | 13 / 300 |
Vitamin K | 67.6 | µg | 70 / - |
Vitamin K1 | 3.9 | µg | 70 / - |
Vitamin K2 | 63.7 | µg | - |
Vitamine B2 | 0.2 | mg | 1.6 / - |
Zinc | 3 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha carotene | 1 | µg | - |
Alpha-linolenic acid (ALA) | 0.25 | g | - |
Beta-carotene (provitamin A) | 250 | µg | - |
Calcium | 16 | mg | 950 / 2500 |
Carbohydrate-rich foods | 40.4 | g | - |
Cholesterol | 122.1 | mg | - |
Copper | 0.01 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.04 | g | - |
Drinking water | 12.9 | g | - |
Energy | 567 | kcal | - |
Fat | 44.8 | g | - |
Fatty acids polyunsaturated | 1.3 | g | - |
Iodine | 1.6 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 0.63 | g | - |
Luteïne | 11 | µg | - |
Magnesium | 3 | mg | 300-350 / - |
Monounsaturated fatty acids | 10 | g | - |
Omega-3 | 0.3 | g | 0.2-4 / - |
Omega-3 (EPA) | 0.04 | g | - |
Phosphorus | 18 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 24 | mg | 3500 / open |
Protein animal | 0.6 | g | - |
Proteins | 0.6 | g | - |
Salt | 6 | mg | 2500 / - |
Saturated fat food | 29.6 | g | - |
Selenium | 1 | µg | 70 / 300 |
Sugar | 40.4 | g | - |
Unsaturated fats | 0.8 | g | - |
Vitamin A (retinol) | 462 | µg | 680-800 / 3000 |
Vitamin B1 | 0.01 | mg | 1.1 / - |
Vitamin B12 | 0.19 | µg | 2.8 / - |
Vitamin B6 | 0.002 | mg | 1.5 / 25 |
Vitamin D | 0.2 | µg | 20 / 50 |
Vitamin D3 | 0.1 | µg | - |
Vitamin E | 1.5 | mg | 13 / 300 |
Vitamin K | 16.5 | µg | 70 / - |
Vitamin K1 | 8.2 | µg | 70 / - |
Vitamin K2 | 8.3 | µg | - |
Vitamine B2 | 0.03 | mg | 1.6 / - |
Zinc | 0.07 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.16 | g | - |
Beta-carotene (provitamin A) | 19 | µg | - |
Calcium | 37 | mg | 950 / 2500 |
Carbohydrate-rich foods | 46 | g | - |
Cholesterol | 52 | mg | - |
Copper | 0.12 | mg | 0.9 / - |
Drinking water | 21.9 | g | - |
Energy | 420 | kcal | - |
Fat | 22.6 | g | - |
Fatty acids polyunsaturated | 1.7 | g | - |
High fiber foods | 2.5 | g | - |
Iodine | 64 | µg | 150 / 600 |
Iron | 0.9 | mg | 11-16 / open |
Linoleic acid | 1.27 | g | - |
Magnesium | 34 | mg | 300-350 / - |
Monounsaturated fatty acids | 4.8 | g | - |
Nicotinezuur | 1.4 | mg | - |
Omega-3 | 0.2 | g | 0.2-4 / - |
Phosphorus | 103 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 177 | mg | 3500 / open |
Protein vegetable | 7 | g | - |
Proteins | 7 | g | - |
Salt | 490 | mg | 2500 / - |
Saturated fat food | 13.2 | g | - |
Selenium | 5 | µg | 70 / 300 |
Sugar | 5.1 | g | - |
Unsaturated fats | 0.8 | g | - |
Vitamin A (retinol) | 1 | µg | 680-800 / 3000 |
Vitamin B1 | 0.07 | mg | 1.1 / - |
Vitamin B6 | 0.04 | mg | 1.5 / 25 |
Vitamin E | 1.8 | mg | 13 / 300 |
Vitamine B2 | 0.1 | mg | 1.6 / - |
Zinc | 0.72 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.37 | g | - |
Beta-carotene (provitamin A) | 127 | µg | - |
Calcium | 887 | mg | 950 / 2500 |
Cholesterol | 92.7 | mg | - |
Copper | 0.04 | mg | 0.9 / - |
Drinking water | 38.7 | g | - |
Energy | 370 | kcal | - |
Fat | 28.5 | g | - |
Fatty acids polyunsaturated | 0.8 | g | - |
Iodine | 20 | µg | 150 / 600 |
Iron | 0.2 | mg | 11-16 / open |
Linoleic acid | 0.46 | g | - |
Luteïne | 4 | µg | - |
Magnesium | 36 | mg | 300-350 / - |