Food sources vs nutrients

	Food (50 of 2152)		Food group	Iron[mg] RDA: 11-16 mg/dag
1	Pesto green	8	Herbs and spices	97.9
2	Basil dried	8.8	Herbs and spices	89.8
3	Clove	7.8	Herbs and spices	82.7
4	Orange juice with pulp	7.1	Non-alcoholic drinks	80
5	Coffee skimmed skimmed	8.1	Herbs and spices	66.4
6	Oregano dried	7.4	Herbs and spices	44
7	Cinnamon	7.9	Herbs and spices	38.1
8	Sea eel prepared in microwave without adding	8	Miscellaneous	37.2
9	Aniseed	8	Herbs and spices	37
10	Chervil dried	7.3	Herbs and spices	32
11	Cinnamon	7.5	Herbs and spices	29.6
12	Rosemary dried	7.6	Herbs and spices	29.2
13	Apple syrup enriched with iron	6.7	Sugar, candy, sweet fillings and sweet sauces	24.8
14	Paprika powder	7.7	Herbs and spices	23.6
15	Tomato juice	8.6	Meat and poultry	23.3
16	Tomato juice	8.5	Meat salad meal	23.3
17	Pepper black / white	7.5	Herbs and spices	21.6
18	Sea eel prepared in microwave without adding	8.1	Miscellaneous	21.4
19	Dried yeast	7.2	Miscellaneous	20
20	Tomato juice	8.6	Meat and poultry	17.8
21	Cocoa powder sweetened Nesquik	7.6	Miscellaneous	17
22	Chili powder	7.7	Herbs and spices	14.2
23	apple syrup	6.7	Sugar, candy, sweet fillings and sweet sauces	13.2
24	Granulated sugar	8	Bottle feeding and preparations	12.8
25	Meal replacement Modifast Intensive Pudding	8	Bottle feeding and preparations	12.8
26	Granulated sugar	8	Bottle feeding and preparations	12
27	Cornstarch	7.9	Cereal products and binders	12
28	Cornstarch	7.5	Cereal products and binders	11.6
29	Breakfast product Rice Krispies Kellogg's	7.7	Cereal products and binders	11.6
30	Wheat bread soft	8.2	Cereal products and binders	11.5
31	Cereal bar with Kellogg's milk	6.6	Pastry and biscuits	11.1
32	Cherries	7.5	Eggs	11
33	Cocoa powder	7.7	Miscellaneous	10.5
34	Kitchen syrup	5.1	Sugar, candy, sweet fillings and sweet sauces	10
35	Piccalilly	5.9	Alcoholic beverages	10
36	Agoemawiwiri raw	8.5	Vegetables	9.9
37	Minced chicken raw	8.4	Meat and poultry	9.7
38	Beef smoking meat	6.5	Meat and poultry	9.7
39	Gingerbread with nuts	7.7	Cereal products and binders	9.6
40	Baby biscuit and toddler Miffy	6.3	Pastry and biscuits	9.5
41	Mung beans cooked	8.7	Herbs and spices	9.5
42	Poppy seed	8.5	Nuts and seeds	9.4
43	Cracottes Vital	7.3	Bread	9.4
44	Drinking breakfast Brinta Wake Up	7.5	Cereal products and binders	9.3
45	Breakfast product Rice Krispies Kellogg's	7.2	Cereal products and binders	9.3
46	Soy drink unsweetened milbona / albert heijn	7.7	Cereal products and binders	9.1
47	Canned tomato	8.3	Vegetables	9.1
48	Kissing	7.6	Savory spreads	9
49	Poppy seed	7.2	Bottle feeding and preparations	8.8
50	Cornstarch	7.3	Cereal products and binders	8.8

Nutrient	Value	Unit	RDA / max.
Alpha carotene	17	µg	-
Alpha-linolenic acid (ALA)	0.11	g	-
Beta-carotene (provitamin A)	1152	µg	-
Calcium	1468	mg	950 / 2500
Carbohydrate-rich foods	41	g	-
Drinking water	9	g	-
Energy	309	kcal	-
Fat	4	g	-
Fatty acids polyunsaturated	2.2	g	-
High fiber foods	10.3	g	-
Iron	97.9	mg	11-16 / open
Linoleic acid	2.1	g	-
Monounsaturated fatty acids	0.2	g	-
Nicotinezuur	7.9	mg	-
Omega-3	0.1	g	0.2-4 / -
Phosphorus	351	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	3805	mg	3500 / open
Protein vegetable	22	g	-
Proteins	22	g	-
Salt	180	mg	2500 / -
Saturated fat food	0.4	g	-
Vitamin B1	0.17	mg	1.1 / -
Vitamin B6	1	mg	1.5 / 25
Vitamin C	122	mg	75 / open
Vitamin K	1359.5	µg	70 / -
Vitamin K1	1359.5	µg	70 / -
Vitamine B2	1.23	mg	1.6 / -

Nutrient	Value	Unit	RDA / max.
Alpha carotene	113	µg	-
Ash (supplement)	14.9	g	-
Beta-carotene (provitamin A)	378	µg	-
Calcium	2240	mg	950 / 2500
Carbohydrate-rich foods	10.1	g	-
Copper	2.1	mg	0.9 / -
Drinking water	10.4	g	-
Energy	244	kcal	-
Fat	4.1	g	-
Fatty acids polyunsaturated	0.5	g	-
High fiber foods	37.7	g	-
Iron	89.8	mg	11-16 / open
Lycopene (tomato products,)	393	µg	-
Magnesium	711	mg	300-350 / -
Monounsaturated fatty acids	1.2	g	-
Nicotinezuur	4.9	mg	-
Phosphorus	274	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	2630	mg	3500 / open
Protein vegetable	23	g	-
Proteins	23	g	-
Salt	76	mg	2500 / -
Saturated fat food	2.2	g	-
Selenium	3	µg	70 / 300
Sugar	1.7	g	-
Vitamin B1	0.08	mg	1.1 / -
Vitamin B6	1.34	mg	1.5 / 25
Vitamin C	1	mg	75 / open
Vitamin E	10.8	mg	13 / 300
Vitamin K	1714.5	µg	70 / -
Vitamin K1	1714.5	µg	70 / -
Vitamine B2	1.2	mg	1.6 / -
Zinc	7.1	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	1990	mg	950 / 2500
Carbohydrate-rich foods	42	g	-
Drinking water	8	g	-
Energy	319	kcal	-
Fat	7	g	-
Fatty acids polyunsaturated	2.1	g	-
High fiber foods	18.1	g	-
Iron	82.7	mg	11-16 / open
Linoleic acid	2	g	-
Monounsaturated fatty acids	2.1	g	-
Nicotinezuur	4.1	mg	-
Phosphorus	306	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1522	mg	3500 / open
Protein vegetable	13	g	-
Proteins	13	g	-
Salt	77	mg	2500 / -
Saturated fat food	0.7	g	-
Vitamin B1	0.29	mg	1.1 / -
Vitamin C	51	mg	75 / open
Vitamin K	621.7	µg	70 / -
Vitamin K1	621.7	µg	70 / -
Vitamine B2	0.32	mg	1.6 / -

Nutrient	Value	Unit	RDA / max.
Calcium	6	mg	950 / 2500
Carbohydrate-rich foods	55.2	g	-
Drinking water	45	g	-
Energy	222	kcal	-
High fiber foods	0.3	g	-
Iron	80	mg	11-16 / open
Phosphorus	5	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	60	mg	3500 / open
Protein vegetable	0.2	g	-
Proteins	0.2	g	-
Salt	8	mg	2500 / -
Sugar	54.4	g	-
Vitamin C	48	mg	75 / open

Nutrient	Value	Unit	RDA / max.
Calcium	931	mg	950 / 2500
Carbohydrate-rich foods	34	g	-
Copper	1.29	mg	0.9 / -
Drinking water	18	g	-
Energy	427	kcal	-
Fat	22	g	-
Fatty acids polyunsaturated	10.6	g	-
High fiber foods	10.5	g	-
Iron	66.4	mg	11-16 / open
Linoleic acid	10.6	g	-
Magnesium	370	mg	300-350 / -
Monounsaturated fatty acids	8.6	g	-
Nicotinezuur	4.6	mg	-
Phosphorus	499	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1788	mg	3500 / open
Protein vegetable	18	g	-
Proteins	18	g	-
Salt	168	mg	2500 / -
Saturated fat food	1.9	g	-
Vitamin B1	0.63	mg	1.1 / -
Vitamin C	8	mg	75 / open
Vitamin K	5.4	µg	70 / -
Vitamin K1	5.4	µg	70 / -
Vitamine B2	0.33	mg	1.6 / -
Zinc	4.2	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	1576	mg	950 / 2500
Carbohydrate-rich foods	49	g	-
Drinking water	7	g	-
Energy	360	kcal	-
Fat	10	g	-
Fatty acids polyunsaturated	3.5	g	-
High fiber foods	15	g	-
Iron	44	mg	11-16 / open
Linoleic acid	1	g	-
Monounsaturated fatty acids	0.7	g	-
Nicotinezuur	6.2	mg	-
Phosphorus	200	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1669	mg	3500 / open
Protein vegetable	11	g	-
Proteins	11	g	-
Salt	15	mg	2500 / -
Saturated fat food	2.1	g	-
Vitamin B1	0.34	mg	1.1 / -
Vitamin K	621.7	µg	70 / -
Vitamin K1	621.7	µg	70 / -

Nutrient	Value	Unit	RDA / max.
Calcium	1228	mg	950 / 2500
Carbohydrate-rich foods	56	g	-
Copper	0.46	mg	0.9 / -
Drinking water	10	g	-
Energy	316	kcal	-
Fat	3	g	-
Fatty acids polyunsaturated	1.4	g	-
High fiber foods	24.4	g	-
Iron	38.1	mg	11-16 / open
Linoleic acid	1	g	-
Magnesium	61	mg	300-350 / -
Nicotinezuur	1.3	mg	-
Phosphorus	60	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	500	mg	3500 / open
Protein vegetable	4	g	-
Proteins	4	g	-
Salt	26	mg	2500 / -
Saturated fat food	1.4	g	-
Selenium	15	µg	70 / 300
Vitamin B1	0.77	mg	1.1 / -
Vitamin C	28	mg	75 / open
Vitamin K	31.2	µg	70 / -
Vitamin K1	31.2	µg	70 / -
Vitamine B2	0.14	mg	1.6 / -
Zinc	1.97	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Ash (supplement)	13.6	g	-
Beta-carotene (provitamin A)	19485	µg	-
Calcium	318	mg	950 / 2500
Carbohydrate-rich foods	10.5	g	-
Copper	1.06	mg	0.9 / -
Drinking water	6.5	g	-
Energy	254	kcal	-
Fat	1.5	g	-
Fatty acids polyunsaturated	0.7	g	-
High fiber foods	36.3	g	-
Iodine	5100	µg	150 / 600
Iron	37.2	mg	11-16 / open
Magnesium	486	mg	300-350 / -
Monounsaturated fatty acids	0.1	g	-
Nicotinezuur	5.8	mg	-
Phosphorus	518	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1730	mg	3500 / open
Protein vegetable	31.5	g	-
Proteins	31.5	g	-
Salt	1980	mg	2500 / -
Saturated fat food	0.4	g	-
Selenium	51	µg	70 / 300
Sugar	0.6	g	-
Vitamin B1	0.58	mg	1.1 / -
Vitamin B6	0.53	mg	1.5 / 25
Vitamin C	57	mg	75 / open
Vitamin D	0.6	µg	20 / 50
Vitamin E	2.9	mg	13 / 300
Vitamine B2	1.91	mg	1.6 / -
Zinc	4.52	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Ash (supplement)	7	g	-
Calcium	646	mg	950 / 2500
Carbohydrate-rich foods	35.4	g	-
Copper	0.91	mg	0.9 / -
Drinking water	9.5	g	-
Energy	384	kcal	-
Fat	15.9	g	-
Fatty acids polyunsaturated	3.2	g	-
High fiber foods	14.6	g	-
Iron	37	mg	11-16 / open
Linoleic acid	3.15	g	-
Magnesium	170	mg	300-350 / -
Monounsaturated fatty acids	9.8	g	-
Nicotinezuur	3.1	mg	-
Phosphorus	440	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1441	mg	3500 / open
Protein vegetable	17.6	g	-
Proteins	17.6	g	-
Salt	16	mg	2500 / -
Saturated fat food	0.6	g	-
Selenium	5	µg	70 / 300
Sugar	31.5	g	-
Vitamin B1	0.34	mg	1.1 / -
Vitamin B6	0.65	mg	1.5 / 25
Vitamin C	21	mg	75 / open
Vitamine B2	0.29	mg	1.6 / -
Zinc	5.3	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Beta-carotene (provitamin A)	3516	µg	-
Calcium	1346	mg	950 / 2500
Carbohydrate-rich foods	38	g	-
Drinking water	7	g	-
Energy	303	kcal	-
Fat	4	g	-
Fatty acids polyunsaturated	1.4	g	-
High fiber foods	11.3	g	-
Iron	32	mg	11-16 / open
Linoleic acid	1	g	-
Monounsaturated fatty acids	1.4	g	-
Phosphorus	450	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	4740	mg	3500 / open
Protein vegetable	23	g	-
Proteins	23	g	-
Salt	83	mg	2500 / -
Vitamin B6	1.23	mg	1.5 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	530	mg	950 / 2500
Carbohydrate-rich foods	36.5	g	-
Drinking water	12.5	g	-
Energy	370	kcal	-
Fat	14	g	-
Fatty acids polyunsaturated	3.1	g	-
High fiber foods	25	g	-
Iron	29.6	mg	11-16 / open
Monounsaturated fatty acids	8.8	g	-
Potassium (such as whole grains, green vegetables, seaweed,	1260	mg	3500 / open
Protein vegetable	12	g	-
Proteins	12	g	-
Salt	52	mg	2500 / -
Saturated fat food	1.6	g	-
Vitamin K	99.8	µg	70 / -
Vitamin K1	99.8	µg	70 / -

Nutrient	Value	Unit	RDA / max.
Calcium	1280	mg	950 / 2500
Carbohydrate-rich foods	46	g	-
Drinking water	9	g	-
Energy	374	kcal	-
Fat	15	g	-
Fatty acids polyunsaturated	5.6	g	-
High fiber foods	17.6	g	-
Iron	29.2	mg	11-16 / open
Linoleic acid	4	g	-
Monounsaturated fatty acids	4.2	g	-
Nicotinezuur	1	mg	-
Phosphorus	70	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	955	mg	3500 / open
Protein vegetable	5	g	-
Proteins	5	g	-
Salt	50	mg	2500 / -
Saturated fat food	0.7	g	-
Vitamin B1	0.51	mg	1.1 / -
Vitamin C	61	mg	75 / open

Nutrient	Value	Unit	RDA / max.
Calcium	24	mg	950 / 2500
Carbohydrate-rich foods	67.6	g	-
Copper	0.14	mg	0.9 / -
Drinking water	25.7	g	-
Energy	287	kcal	-
High fiber foods	5.2	g	-
Iron	24.8	mg	11-16 / open
Magnesium	82	mg	300-350 / -
Nicotinezuur	0.5	mg	-
Phosphorus	86	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	492	mg	3500 / open
Protein vegetable	1.6	g	-
Proteins	1.6	g	-
Salt	28	mg	2500 / -
Sugar	55.8	g	-
Vitamin B1	0.03	mg	1.1 / -
Vitamin B6	0.088	mg	1.5 / 25
Vitamin C	1	mg	75 / open
Vitamin K	0.6	µg	70 / -
Vitamin K1	0.6	µg	70 / -
Vitamine B2	0.1	mg	1.6 / -
Zinc	0.81	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	177	mg	950 / 2500
Carbohydrate-rich foods	35	g	-
Drinking water	10	g	-
Energy	359	kcal	-
Fat	13	g	-
Fatty acids polyunsaturated	6.6	g	-
High fiber foods	20.9	g	-
Iron	23.6	mg	11-16 / open
Linoleic acid	6.62	g	-
Monounsaturated fatty acids	0.8	g	-
Nicotinezuur	15.3	mg	-
Phosphorus	345	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	2344	mg	3500 / open
Protein vegetable	15	g	-
Proteins	15	g	-
Salt	34	mg	2500 / -
Saturated fat food	1.7	g	-
Vitamin B1	0.64	mg	1.1 / -
Vitamin C	71	mg	75 / open
Vitamin K	80.3	µg	70 / -
Vitamin K1	80.3	µg	70 / -
Vitamine B2	1.74	mg	1.6 / -

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.03	g	-
Calcium	9	mg	950 / 2500
Cholesterol	206.5	mg	-
Copper	1.88	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.01	g	-
Drinking water	64.9	g	-
Energy	164	kcal	-
Fat	5.8	g	-
Fatty acids polyunsaturated	1.2	g	-
High fiber foods	0.1	g	-
Iodine	6.5	µg	150 / 600
Iron	23.3	mg	11-16 / open
Linoleic acid	1.03	g	-
Magnesium	26	mg	300-350 / -
Monounsaturated fatty acids	1.2	g	-
Nicotinezuur	14.1	mg	-
Phosphorus	490	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	385	mg	3500 / open
Protein animal	27.9	g	-
Proteins	27.9	g	-
Salt	131	mg	2500 / -
Saturated fat food	1.6	g	-
Selenium	82	µg	70 / 300
Vitamin A (retinol)	28463	µg	680-800 / 3000
Vitamin B1	0.18	mg	1.1 / -
Vitamin B12	31.4	µg	2.8 / -
Vitamin B6	0.55	mg	1.5 / 25
Vitamin C	11	mg	75 / open
Vitamin D	1.5	µg	20 / 50
Vitamin D3	0.7	µg	-
Vitamin E	1.8	mg	13 / 300
Vitamine B2	3.96	mg	1.6 / -
Zinc	10.07	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Ash (supplement)	4.4	g	-
Beta-carotene (provitamin A)	11	µg	-
Calcium	10	mg	950 / 2500
Carbohydrate-rich foods	3.9	g	-
Cholesterol	300	mg	-
Copper	2.5	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.01	g	-
Drinking water	68.1	g	-
Energy	132	kcal	-
Fat	4.1	g	-
Fatty acids polyunsaturated	0.4	g	-
Iodine	7	µg	150 / 600
Iron	23.3	mg	11-16 / open
Linoleic acid	0.33	g	-
Magnesium	21	mg	300-350 / -
Monounsaturated fatty acids	0.9	g	-
Nicotinezuur	10	mg	-
Phosphorus	225	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	300	mg	3500 / open
Protein animal	19.8	g	-
Proteins	19.8	g	-
Salt	1325	mg	2500 / -
Saturated fat food	1.5	g	-
Selenium	50	µg	70 / 300
Sugar	4	g	-
Vitamin A (retinol)	15770	µg	680-800 / 3000
Vitamin B1	0.5	mg	1.1 / -
Vitamin B12	25	µg	2.8 / -
Vitamin B6	0.35	mg	1.5 / 25
Vitamin C	15	mg	75 / open
Vitamin D	1.5	µg	20 / 50
Vitamin D3	0.7	µg	-
Vitamin E	0.2	mg	13 / 300
Vitamine B2	3	mg	1.6 / -
Zinc	0.67	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	437	mg	950 / 2500
Carbohydrate-rich foods	52	g	-
Drinking water	11	g	-
Energy	332	kcal	-
Fat	3	g	-
Fatty acids polyunsaturated	1.4	g	-
High fiber foods	26.4	g	-
Iron	21.6	mg	11-16 / open
Linoleic acid	1	g	-
Monounsaturated fatty acids	0.7	g	-
Nicotinezuur	1.1	mg	-
Phosphorus	173	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1259	mg	3500 / open
Protein vegetable	11	g	-
Proteins	11	g	-
Salt	44	mg	2500 / -
Saturated fat food	0.7	g	-
Vitamin B1	0.11	mg	1.1 / -
Vitamin K	163.7	µg	70 / -
Vitamin K1	163.7	µg	70 / -
Vitamine B2	0.24	mg	1.6 / -

Nutrient	Value	Unit	RDA / max.
Ash (supplement)	3.9	g	-
Calcium	625	mg	950 / 2500
Carbohydrate-rich foods	73.2	g	-
Copper	0.61	mg	0.9 / -
Drinking water	8.7	g	-
Energy	336	kcal	-
Fat	0.3	g	-
Fatty acids polyunsaturated	0.1	g	-
High fiber foods	7.7	g	-
Iodine	41000	µg	150 / 600
Iron	21.4	mg	11-16 / open
Magnesium	770	mg	300-350 / -
Nicotinezuur	0.2	mg	-
Omega-3	0.1	g	0.2-4 / -
Omega-3 (EPA)	0.09	g	-
Phosphorus	52	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1125	mg	3500 / open
Protein vegetable	6.2	g	-
Proteins	6.2	g	-
Salt	102	mg	2500 / -
Saturated fat food	0.1	g	-
Selenium	7	µg	70 / 300
Sugar	3	g	-
Vitamin B1	0.01	mg	1.1 / -
Vitamin B6	0.3	mg	1.5 / 25
Vitamin E	5	mg	13 / 300
Vitamine B2	0.22	mg	1.6 / -
Zinc	5.8	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	80	mg	950 / 2500
Carbohydrate-rich foods	36	g	-
Copper	5	mg	0.9 / -
Drinking water	7	g	-
Energy	390	kcal	-
Fat	6	g	-
Iodine	10	µg	150 / 600
Iron	20	mg	11-16 / open
Linoleic acid	0.01	g	-
Magnesium	230	mg	300-350 / -
Monounsaturated fatty acids	3.4	g	-
Nicotinezuur	8.5	mg	-
Phosphorus	1290	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	2000	mg	3500 / open
Protein vegetable	48	g	-
Proteins	48	g	-
Salt	50	mg	2500 / -
Saturated fat food	0.8	g	-
Vitamin B1	2.33	mg	1.1 / -
Vitamin B6	2	mg	1.5 / 25
Vitamine B2	4	mg	1.6 / -

Nutrient	Value	Unit	RDA / max.
Calcium	6	mg	950 / 2500
Carbohydrate-rich foods	0.2	g	-
Cholesterol	157.5	mg	-
Copper	1.44	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.01	g	-
Drinking water	70.8	g	-
Energy	129	kcal	-
Fat	4.8	g	-
Fatty acids polyunsaturated	0.5	g	-
Iodine	7	µg	150 / 600
Iron	17.8	mg	11-16 / open
Linoleic acid	0.38	g	-
Magnesium	22	mg	300-350 / -
Monounsaturated fatty acids	1	g	-
Nicotinezuur	11.5	mg	-
Nitrogen (nutrient)	3.4	g	-
Phosphorus	411	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	308	mg	3500 / open
Protein animal	21.3	g	-
Proteins	21.3	g	-
Salt	114	mg	2500 / -
Saturated fat food	1.8	g	-
Selenium	63	µg	70 / 300
Sugar	0.2	g	-
Vitamin A (retinol)	21723	µg	680-800 / 3000
Vitamin B1	0.18	mg	1.1 / -
Vitamin B12	25.23	µg	2.8 / -
Vitamin B6	0.6	mg	1.5 / 25
Vitamin C	19	mg	75 / open
Vitamin D	1.1	µg	20 / 50
Vitamin D3	0.4	µg	-
Vitamin E	1	mg	13 / 300
Vitamin K	0.5	µg	70 / -
Vitamin K1	0.2	µg	70 / -
Vitamin K2	0.3	µg	-
Vitamine B2	3.09	mg	1.6 / -
Zinc	7.69	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	38	mg	950 / 2500
Carbohydrate-rich foods	79	g	-
Copper	0.81	mg	0.9 / -
Drinking water	6.5	g	-
Energy	376	kcal	-
Fat	3	g	-
Fatty acids polyunsaturated	0.1	g	-
High fiber foods	6.5	g	-
Iodine	2.5	µg	150 / 600
Iron	17	mg	11-16 / open
Linoleic acid	0.09	g	-
Magnesium	113	mg	300-350 / -
Monounsaturated fatty acids	1	g	-
Nicotinezuur	0.6	mg	-
Phosphorus	170	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1050	mg	3500 / open
Protein vegetable	5	g	-
Proteins	5	g	-
Salt	160	mg	2500 / -
Saturated fat food	1.8	g	-
Selenium	1	µg	70 / 300
Sugar	75	g	-
Vitamin B1	0.7	mg	1.1 / -
Vitamin B6	0.24	mg	1.5 / 25
Vitamin C	95	mg	75 / open
Vitamin D	11	µg	20 / 50
Vitamin E	0.1	mg	13 / 300
Vitamine B2	0.1	mg	1.6 / -
Zinc	7.6	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	278	mg	950 / 2500
Carbohydrate-rich foods	32	g	-
Drinking water	8	g	-
Energy	373	kcal	-
Fat	17	g	-
Fatty acids polyunsaturated	11.9	g	-
High fiber foods	22	g	-
Iron	14.2	mg	11-16 / open
Linoleic acid	11.9	g	-
Monounsaturated fatty acids	1.5	g	-
Nicotinezuur	7.9	mg	-
Phosphorus	303	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1916	mg	3500 / open
Protein vegetable	12	g	-
Proteins	12	g	-
Salt	30	mg	2500 / -
Saturated fat food	2.9	g	-
Vitamin B1	0.35	mg	1.1 / -
Vitamin C	64	mg	75 / open
Vitamin K	105.7	µg	70 / -
Vitamin K1	105.7	µg	70 / -
Vitamine B2	0.79	mg	1.6 / -

Nutrient	Value	Unit	RDA / max.
Ash (supplement)	1.7	g	-
Calcium	24	mg	950 / 2500
Carbohydrate-rich foods	65.9	g	-
Copper	0.14	mg	0.9 / -
Drinking water	26	g	-
Energy	280	kcal	-
High fiber foods	4.6	g	-
Iron	13.2	mg	11-16 / open
Magnesium	82	mg	300-350 / -
Nicotinezuur	0.5	mg	-
Nitrogen (nutrient)	0.3	g	-
Phosphorus	86	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	599	mg	3500 / open
Protein vegetable	1.8	g	-
Proteins	1.8	g	-
Salt	48	mg	2500 / -
Sugar	58	g	-
Vitamin B1	0.03	mg	1.1 / -
Vitamin B6	0.088	mg	1.5 / 25
Vitamin C	1	mg	75 / open
Vitamin K	0.6	µg	70 / -
Vitamin K1	0.6	µg	70 / -
Vitamine B2	0.1	mg	1.6 / -
Zinc	0.81	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	638	mg	950 / 2500
Carbohydrate-rich foods	35.7	g	-
Cholesterol	8.3	mg	-
Copper	1.7	mg	0.9 / -
Drinking water	12	g	-
Energy	355	kcal	-
Fat	4.9	g	-
Fatty acids polyunsaturated	2.7	g	-
Folate	213	µg	-
High fiber foods	10.6	g	-
Iodine	106	µg	150 / 600
Iron	12.8	mg	11-16 / open
Magnesium	248	mg	300-350 / -
Monounsaturated fatty acids	1.1	g	-
Nicotinezuur	12.8	mg	-
Phosphorus	638	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1426	mg	3500 / open
Protein animal	36.8	g	-
Proteins	36.8	g	-
Salt	787	mg	2500 / -
Saturated fat food	0.7	g	-
Selenium	62	µg	70 / 300
Sugar	25.7	g	-
Vitamin A (retinol)	709	µg	680-800 / 3000
Vitamin B1	1.1	mg	1.1 / -
Vitamin B12	2.13	µg	2.8 / -
Vitamin B6	1.43	mg	1.5 / 25
Vitamin C	53	mg	75 / open
Vitamin D	3.6	µg	20 / 50
Vitamin E	10.6	mg	13 / 300
Vitamine B2	1.43	mg	1.6 / -
Zinc	10.6	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	957	mg	950 / 2500
Carbohydrate-rich foods	35.6	g	-
Cholesterol	12.3	mg	-
Copper	1.7	mg	0.9 / -
Drinking water	12.1	g	-
Energy	355	kcal	-
Fat	4.9	g	-
Fatty acids polyunsaturated	2.7	g	-
Folate	213	µg	-
High fiber foods	10.6	g	-
Iodine	106	µg	150 / 600
Iron	12.8	mg	11-16 / open
Magnesium	248	mg	300-350 / -
Monounsaturated fatty acids	1.1	g	-
Nicotinezuur	12.8	mg	-
Phosphorus	957	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1426	mg	3500 / open
Protein animal	36.8	g	-
Proteins	36.8	g	-
Salt	787	mg	2500 / -
Saturated fat food	0.7	g	-
Selenium	62	µg	70 / 300
Sugar	23.9	g	-
Vitamin A (retinol)	709	µg	680-800 / 3000
Vitamin B1	1.1	mg	1.1 / -
Vitamin B12	2.1	µg	2.8 / -
Vitamin B6	1.43	mg	1.5 / 25
Vitamin C	53	mg	75 / open
Vitamin D	3.6	µg	20 / 50
Vitamin E	10.6	mg	13 / 300
Vitamine B2	1.43	mg	1.6 / -
Zinc	10.6	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Ash (supplement)	7	g	-
Calcium	600	mg	950 / 2500
Carbohydrate-rich foods	38	g	-
Copper	1.68	mg	0.9 / -
Drinking water	7.5	g	-
Energy	358	kcal	-
Fat	5.8	g	-
Fatty acids polyunsaturated	2.8	g	-
Folate	200	µg	-
High fiber foods	6.7	g	-
Iodine	100	µg	150 / 600
Iron	12	mg	11-16 / open
Magnesium	233	mg	300-350 / -
Monounsaturated fatty acids	1.5	g	-
Nicotinezuur	12	mg	-
Phosphorus	600	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1400	mg	3500 / open
Protein animal	35	g	-
Proteins	35	g	-
Salt	733	mg	2500 / -
Saturated fat food	1	g	-
Selenium	50	µg	70 / 300
Sugar	6.7	g	-
Vitamin A (retinol)	667	µg	680-800 / 3000
Vitamin B1	1	mg	1.1 / -
Vitamin B12	2	µg	2.8 / -
Vitamin B6	1.3	mg	1.5 / 25
Vitamin C	50	mg	75 / open
Vitamin D	3.3	µg	20 / 50
Vitamin E	9	mg	13 / 300
Vitamine B2	1.3	mg	1.6 / -
Zinc	10	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.05	g	-
Calcium	200	mg	950 / 2500
Carbohydrate-rich foods	64.7	g	-
Copper	0.33	mg	0.9 / -
Drinking water	11.4	g	-
Energy	365	kcal	-
Fat	5.4	g	-
Fatty acids polyunsaturated	1.3	g	-
Folate	40	µg	-
High fiber foods	8.4	g	-
Iodine	0.9	µg	150 / 600
Iron	12	mg	11-16 / open
Linoleic acid	1.23	g	-
Magnesium	100	mg	300-350 / -
Monounsaturated fatty acids	1.7	g	-
Nicotinezuur	5.3	mg	-
Omega-3	0.1	g	0.2-4 / -
Omega-3 (EPA)	0.03	g	-
Phosphorus	368	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	509	mg	3500 / open
Protein vegetable	10.1	g	-
Proteins	10.1	g	-
Salt	30	mg	2500 / -
Saturated fat food	1.9	g	-
Sugar	18.8	g	-
Vitamin A (retinol)	264	µg	680-800 / 3000
Vitamin B1	0.5	mg	1.1 / -
Vitamin B6	0.47	mg	1.5 / 25
Vitamin C	38	mg	75 / open
Vitamin D	10	µg	20 / 50
Vitamin E	3.4	mg	13 / 300
Vitamin K	2.9	µg	70 / -
Vitamin K1	2.9	µg	70 / -
Vitamine B2	0.06	mg	1.6 / -
Zinc	5.4	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.06	g	-
Calcium	30	mg	950 / 2500
Carbohydrate-rich foods	66	g	-
Copper	0.44	mg	0.9 / -
Drinking water	6	g	-
Energy	356	kcal	-
Fat	2	g	-
Fatty acids polyunsaturated	0.9	g	-
Folate	324	µg	-
High fiber foods	15	g	-
Iodine	1.7	µg	150 / 600
Iron	11.6	mg	11-16 / open
Linoleic acid	0.86	g	-
Magnesium	130	mg	300-350 / -
Monounsaturated fatty acids	0.2	g	-
Nicotinezuur	14.9	mg	-
Omega-3	0.1	g	0.2-4 / -
Phosphorus	370	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	520	mg	3500 / open
Protein vegetable	11	g	-
Proteins	11	g	-
Salt	400	mg	2500 / -
Saturated fat food	0.5	g	-
Sugar	20	g	-
Vitamin B1	0.91	mg	1.1 / -
Vitamin B12	2.1	µg	2.8 / -
Vitamin B6	1.2	mg	1.5 / 25
Vitamine B2	1.2	mg	1.6 / -
Zinc	2.5	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	60	mg	950 / 2500
Carbohydrate-rich foods	79	g	-
Drinking water	6	g	-
Energy	375	kcal	-
Fat	1.5	g	-
Fatty acids polyunsaturated	0.6	g	-
Folate	314	µg	-
High fiber foods	4.5	g	-
Iodine	2.4	µg	150 / 600
Iron	11.6	mg	11-16 / open
Linoleic acid	0.58	g	-
Magnesium	40	mg	300-350 / -
Monounsaturated fatty acids	0.4	g	-
Nicotinezuur	30.1	mg	-
Phosphorus	170	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	220	mg	3500 / open
Protein vegetable	9	g	-
Proteins	9	g	-
Salt	450	mg	2500 / -
Saturated fat food	0.4	g	-
Sugar	17	g	-
Vitamin B1	1.8	mg	1.1 / -
Vitamin B12	4.2	µg	2.8 / -
Vitamin B6	2.3	mg	1.5 / 25
Vitamin C	134	mg	75 / open
Vitamin K	0.2	µg	70 / -
Vitamin K1	0.2	µg	70 / -
Vitamine B2	2.3	mg	1.6 / -
Zinc	8.4	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.18	g	-
Beta-carotene (provitamin A)	6	µg	-
Calcium	110	mg	950 / 2500
Carbohydrate-rich foods	20	g	-
Copper	1.04	mg	0.9 / -
Drinking water	8.3	g	-
Energy	286	kcal	-
Fat	5.1	g	-
Fatty acids polyunsaturated	2.7	g	-
High fiber foods	45	g	-
Iodine	2.4	µg	150 / 600
Iron	11.5	mg	11-16 / open
Linoleic acid	2.47	g	-
Luteïne	240	µg	-
Magnesium	466	mg	300-350 / -
Monounsaturated fatty acids	0.6	g	-
Nicotinezuur	29.6	mg	-
Omega-3	0.2	g	0.2-4 / -
Phosphorus	1200	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1160	mg	3500 / open
Protein vegetable	17.4	g	-
Proteins	17.4	g	-
Salt	4	mg	2500 / -
Saturated fat food	0.9	g	-
Selenium	2	µg	70 / 300
Sugar	1.4	g	-
Vitamin B1	0.89	mg	1.1 / -
Vitamin B6	1.38	mg	1.5 / 25
Vitamin E	2.6	mg	13 / 300
Vitamine B2	0.36	mg	1.6 / -
Zinc	7.67	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	635	mg	950 / 2500
Carbohydrate-rich foods	72.3	g	-
Drinking water	9.3	g	-
Energy	417	kcal	-
Fat	11.3	g	-
Fatty acids polyunsaturated	0.3	g	-
Folate	154	µg	-
High fiber foods	1.1	g	-
Iron	11.1	mg	11-16 / open
Magnesium	30	mg	300-350 / -
Monounsaturated fatty acids	1.2	g	-
Nicotinezuur	14.3	mg	-
Phosphorus	177	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	317	mg	3500 / open
Protein animal	3	g	-
Protein vegetable	3	g	-
Proteins	6	g	-
Salt	267	mg	2500 / -
Saturated fat food	8.6	g	-
Sugar	36.7	g	-
Vitamin B1	0.88	mg	1.1 / -
Vitamin B12	1.97	µg	2.8 / -
Vitamin B6	1.13	mg	1.5 / 25
Vitamine B2	1.13	mg	1.6 / -
Zinc	1.17	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.03	g	-
Calcium	225	mg	950 / 2500
Carbohydrate-rich foods	3	g	-
Cholesterol	999.9	mg	-
Copper	0.31	mg	0.9 / -
Drinking water	5	g	-
Energy	574	kcal	-
Fat	42	g	-
Fatty acids polyunsaturated	3.2	g	-
Iodine	123.1	µg	150 / 600
Iron	11	mg	11-16 / open
Linoleic acid	2.65	g	-
Luteïne	974	µg	-
Magnesium	46	mg	300-350 / -
Monounsaturated fatty acids	17.3	g	-
Nicotinezuur	0.1	mg	-
Omega-3	0.4	g	0.2-4 / -
Omega-3 (EPA)	0.14	g	-
Phosphorus	900	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	600	mg	3500 / open
Protein animal	46	g	-
Proteins	46	g	-
Salt	500	mg	2500 / -
Saturated fat food	13.8	g	-
Selenium	42	µg	70 / 300
Sugar	3	g	-
Vitamin A (retinol)	768	µg	680-800 / 3000
Vitamin B1	0.4	mg	1.1 / -
Vitamin B12	10	µg	2.8 / -
Vitamin B6	0.2	mg	1.5 / 25
Vitamin D	6.8	µg	20 / 50
Vitamin E	4.3	mg	13 / 300
Vitamine B2	1	mg	1.6 / -
Zinc	5	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	150	mg	950 / 2500
Carbohydrate-rich foods	10.5	g	-
Copper	3.9	mg	0.9 / -
Drinking water	15.4	g	-
Energy	379	kcal	-
Fat	21.7	g	-
Fatty acids polyunsaturated	0.6	g	-
High fiber foods	34	g	-
Iodine	2.8	µg	150 / 600
Iron	10.5	mg	11-16 / open
Linoleic acid	0.63	g	-
Magnesium	525	mg	300-350 / -
Monounsaturated fatty acids	7.3	g	-
Nicotinezuur	2	mg	-
Phosphorus	600	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1500	mg	3500 / open
Protein vegetable	18.5	g	-
Proteins	18.5	g	-
Salt	100	mg	2500 / -
Saturated fat food	12.9	g	-
Selenium	1	µg	70 / 300
Vitamin B1	0.04	mg	1.1 / -
Vitamin B6	0.05	mg	1.5 / 25
Vitamin E	0.7	mg	13 / 300
Vitamine B2	0.12	mg	1.6 / -
Zinc	7	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	50	mg	950 / 2500
Carbohydrate-rich foods	82	g	-
Copper	0.06	mg	0.9 / -
Drinking water	18	g	-
Energy	328	kcal	-
Iron	10	mg	11-16 / open
Magnesium	3	mg	300-350 / -
Nicotinezuur	0.5	mg	-
Phosphorus	25	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	500	mg	3500 / open
Sugar	82	g	-
Vitamine B2	0.04	mg	1.6 / -
Zinc	0.1	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alcohol	14	g	-
Calcium	5	mg	950 / 2500
Carbohydrate-rich foods	14	g	-
Drinking water	72	g	-
Energy	154	kcal	-
Iodine	7.4	µg	150 / 600
Iron	10	mg	11-16 / open
Magnesium	10	mg	300-350 / -
Nicotinezuur	0.1	mg	-
Phosphorus	12	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	70	mg	3500 / open
Salt	7	mg	2500 / -
Sugar	14	g	-
Vitamin B6	0.03	mg	1.5 / 25
Vitamine B2	0.02	mg	1.6 / -

Nutrient	Value	Unit	RDA / max.
Calcium	200	mg	950 / 2500
Carbohydrate-rich foods	7	g	-
Drinking water	85	g	-
Energy	60	kcal	-
Fat	1	g	-
Fatty acids polyunsaturated	0.7	g	-
High fiber foods	1.4	g	-
Iron	9.9	mg	11-16 / open
Nicotinezuur	0.1	mg	-
Phosphorus	60	mg	550 / -
Protein vegetable	5	g	-
Proteins	5	g	-
Sugar	3	g	-
Vitamin B1	0.18	mg	1.1 / -
Vitamin C	61	mg	75 / open
Vitamine B2	0.35	mg	1.6 / -

Nutrient	Value	Unit	RDA / max.
Calcium	7	mg	950 / 2500
Carbohydrate-rich foods	1	g	-
Cholesterol	360	mg	-
Copper	0.2	mg	0.9 / -
Drinking water	72.9	g	-
Energy	128	kcal	-
Fat	5.4	g	-
Fatty acids polyunsaturated	1.1	g	-
Iodine	2.4	µg	150 / 600
Iron	9.7	mg	11-16 / open
Linoleic acid	1.13	g	-
Magnesium	22	mg	300-350 / -
Monounsaturated fatty acids	0.8	g	-
Nicotinezuur	12.6	mg	-
Nitrogen (nutrient)	3.1	g	-
Phosphorus	303	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	302	mg	3500 / open
Protein animal	19.1	g	-
Proteins	19.1	g	-
Salt	106	mg	2500 / -
Saturated fat food	1.7	g	-
Selenium	49	µg	70 / 300
Unsaturated fats	0.5	g	-
Vitamin A (retinol)	9152	µg	680-800 / 3000
Vitamin B1	0.6	mg	1.1 / -
Vitamin B12	35	µg	2.8 / -
Vitamin B6	0.31	mg	1.5 / 25
Vitamin C	28	mg	75 / open
Vitamin D	0.8	µg	20 / 50
Vitamin D3	0.8	µg	-
Vitamin E	2.5	mg	13 / 300
Vitamine B2	1.04	mg	1.6 / -
Zinc	3.19	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.04	g	-
Beta-carotene (provitamin A)	96	µg	-
Calcium	95	mg	950 / 2500
Cholesterol	60	mg	-
Docosapentaenoic Acid (DPA)	0.01	g	-
Drinking water	16	g	-
Energy	305	kcal	-
Fat	5	g	-
Fatty acids polyunsaturated	0.2	g	-
Iron	9.7	mg	11-16 / open
Linoleic acid	0.15	g	-
Monounsaturated fatty acids	2.1	g	-
Nicotinezuur	14.8	mg	-
Omega-3	0.1	g	0.2-4 / -
Phosphorus	160	mg	550 / -
Protein animal	65	g	-
Proteins	65	g	-
Salt	4800	mg	2500 / -
Saturated fat food	1.9	g	-
Unsaturated fats	0.2	g	-
Vitamin A (retinol)	53	µg	680-800 / 3000
Vitamin B1	0.02	mg	1.1 / -
Vitamin B12	2	µg	2.8 / -
Vitamine B2	0.25	mg	1.6 / -

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.06	g	-
Calcium	114	mg	950 / 2500
Carbohydrate-rich foods	70	g	-
Copper	0.4	mg	0.9 / -
Drinking water	6.8	g	-
Energy	360	kcal	-
Fat	1.8	g	-
Fatty acids polyunsaturated	0.8	g	-
Folate	65	µg	-
High fiber foods	11	g	-
Iodine	96	µg	150 / 600
Iron	9.6	mg	11-16 / open
Linoleic acid	0.74	g	-
Magnesium	90	mg	300-350 / -
Monounsaturated fatty acids	0.2	g	-
Nicotinezuur	6.4	mg	-
Omega-3	0.1	g	0.2-4 / -
Phosphorus	370	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	250	mg	3500 / open
Protein vegetable	10.4	g	-
Proteins	10.4	g	-
Salt	4	mg	2500 / -
Saturated fat food	0.3	g	-
Selenium	4	µg	70 / 300
Sugar	11.5	g	-
Vitamin A (retinol)	460	µg	680-800 / 3000
Vitamin B1	0.9	mg	1.1 / -
Vitamin B12	0.63	µg	2.8 / -
Vitamin B6	0.72	mg	1.5 / 25
Vitamin C	40	mg	75 / open
Vitamin D	4.3	µg	20 / 50
Vitamin E	3.7	mg	13 / 300
Vitamin K	3.8	µg	70 / -
Vitamine B2	0.06	mg	1.6 / -
Zinc	2.2	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Beta-carotene (provitamin A)	1	µg	-
Calcium	360	mg	950 / 2500
Carbohydrate-rich foods	70.5	g	-
Cholesterol	0.5	mg	-
Copper	0.08	mg	0.9 / -
Drinking water	7	g	-
Energy	428	kcal	-
Fat	12	g	-
Fatty acids polyunsaturated	1.9	g	-
High fiber foods	2	g	-
Iodine	1.9	µg	150 / 600
Iron	9.5	mg	11-16 / open
Magnesium	20	mg	300-350 / -
Monounsaturated fatty acids	4.3	g	-
Nicotinezuur	1	mg	-
Phosphorus	180	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	411	mg	3500 / open
Protein vegetable	8.5	g	-
Proteins	8.5	g	-
Salt	50	mg	2500 / -
Saturated fat food	5.3	g	-
Selenium	4	µg	70 / 300
Sugar	22	g	-
Vitamin B1	0.45	mg	1.1 / -
Vitamin B6	0.027	mg	1.5 / 25
Vitamine B2	0.03	mg	1.6 / -
Zinc	0.59	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.32	g	-
Calcium	210	mg	950 / 2500
Carbohydrate-rich foods	5.1	g	-
Drinking water	86.4	g	-
Energy	49	kcal	-
Fat	0.7	g	-
Fatty acids polyunsaturated	0.4	g	-
High fiber foods	3.5	g	-
Iron	9.5	mg	11-16 / open
Linoleic acid	0.05	g	-
Magnesium	80	mg	300-350 / -
Nicotinezuur	1.1	mg	-
Nitrogen (nutrient)	0.6	g	-
Omega-3	0.3	g	0.2-4 / -
Phosphorus	75	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	260	mg	3500 / open
Protein vegetable	3.8	g	-
Proteins	3.8	g	-
Salt	15	mg	2500 / -
Saturated fat food	0.2	g	-
Vitamin B1	0.12	mg	1.1 / -
Vitamin B6	0.13	mg	1.5 / 25
Vitamin C	31	mg	75 / open
Vitamin E	5	mg	13 / 300
Vitamine B2	0.33	mg	1.6 / -
Zinc	1.11	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.23	g	-
Ash (supplement)	13.6	g	-
Calcium	1740	mg	950 / 2500
Carbohydrate-rich foods	2.4	g	-
Copper	1.68	mg	0.9 / -
Drinking water	5.2	g	-
Energy	455	kcal	-
Fat	35.6	g	-
Fatty acids polyunsaturated	22.2	g	-
High fiber foods	24	g	-
Iron	9.4	mg	11-16 / open
Linoleic acid	22	g	-
Magnesium	449	mg	300-350 / -
Monounsaturated fatty acids	6.5	g	-
Nicotinezuur	4.1	mg	-
Nitrogen (nutrient)	3.6	g	-
Omega-3	0.2	g	0.2-4 / -
Phosphorus	932	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	780	mg	3500 / open
Protein vegetable	19.2	g	-
Proteins	19.2	g	-
Salt	14	mg	2500 / -
Saturated fat food	4.4	g	-
Selenium	18	µg	70 / 300
Sugar	2.3	g	-
Vitamin B1	0.34	mg	1.1 / -
Vitamin B6	0.43	mg	1.5 / 25
Vitamine B2	0.06	mg	1.6 / -
Zinc	4.94	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.05	g	-
Calcium	30	mg	950 / 2500
Carbohydrate-rich foods	69	g	-
Copper	0.36	mg	0.9 / -
Drinking water	7.9	g	-
Energy	362	kcal	-
Fat	2.6	g	-
Fatty acids polyunsaturated	0.9	g	-
High fiber foods	9.5	g	-
Iodine	31	µg	150 / 600
Iron	9.4	mg	11-16 / open
Linoleic acid	0.83	g	-
Magnesium	80	mg	300-350 / -
Monounsaturated fatty acids	0.7	g	-
Nicotinezuur	12	mg	-
Omega-3	0.1	g	0.2-4 / -
Phosphorus	220	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	370	mg	3500 / open
Protein animal	0.8	g	-
Protein vegetable	10.2	g	-
Proteins	11	g	-
Salt	629	mg	2500 / -
Saturated fat food	0.7	g	-
Selenium	2	µg	70 / 300
Sugar	2.6	g	-
Vitamin B1	0.94	mg	1.1 / -
Vitamin B6	1.3	mg	1.5 / 25
Vitamin E	2.2	mg	13 / 300
Vitamine B2	1.1	mg	1.6 / -
Zinc	2.16	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.04	g	-
Carbohydrate-rich foods	72.5	g	-
Copper	0.45	mg	0.9 / -
Drinking water	7.2	g	-
Energy	350	kcal	-
Fat	1.2	g	-
Fatty acids polyunsaturated	0.5	g	-
High fiber foods	13.4	g	-
Iodine	1.9	µg	150 / 600
Iron	9.3	mg	11-16 / open
Linoleic acid	0.47	g	-
Magnesium	85	mg	300-350 / -
Monounsaturated fatty acids	0.1	g	-
Nicotinezuur	5.7	mg	-
Phosphorus	105	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	200	mg	3500 / open
Protein vegetable	5.7	g	-
Proteins	5.7	g	-
Salt	3	mg	2500 / -
Saturated fat food	0.2	g	-
Selenium	4	µg	70 / 300
Sugar	24	g	-
Vitamin B1	0.73	mg	1.1 / -
Vitamin B6	0.93	mg	1.5 / 25
Vitamin C	54	mg	75 / open
Vitamin E	8	mg	13 / 300
Vitamine B2	0.93	mg	1.6 / -
Zinc	2.9	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	1	µg	-
Alpha-linolenic acid (ALA)	0.02	g	-
Ash (supplement)	1.3	g	-
Beta-carotene (provitamin A)	6	µg	-
Calcium	65	mg	950 / 2500
Carbohydrate-rich foods	76	g	-
Cholesterol	1.6	mg	-
Copper	0.4	mg	0.9 / -
Drinking water	4.5	g	-
Energy	400	kcal	-
Fat	6.2	g	-
Fatty acids polyunsaturated	0.6	g	-
Folate	246	µg	-
High fiber foods	4	g	-
Iodine	3.6	µg	150 / 600
Iron	9.3	mg	11-16 / open
Linoleic acid	0.56	g	-
Luteïne	74	µg	-
Magnesium	50	mg	300-350 / -
Monounsaturated fatty acids	1.7	g	-
Nicotinezuur	23.4	mg	-
Phosphorus	165	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	245	mg	3500 / open
Protein animal	0.8	g	-
Protein vegetable	7.3	g	-
Proteins	8.1	g	-
Salt	350	mg	2500 / -
Saturated fat food	3.3	g	-
Selenium	7	µg	70 / 300
Sugar	23	g	-
Vitamin B1	1.45	mg	1.1 / -
Vitamin B12	3.35	µg	2.8 / -
Vitamin B6	1.85	mg	1.5 / 25
Vitamin E	0.7	mg	13 / 300
Vitamin K	1.8	µg	70 / -
Vitamin K1	1.8	µg	70 / -
Vitamine B2	1.85	mg	1.6 / -
Zinc	1.5	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.17	g	-
Calcium	260	mg	950 / 2500
Carbohydrate-rich foods	30	g	-
Copper	1.6	mg	0.9 / -
Drinking water	8	g

Nutrient

Value

Unit

RDA / max.

Alpha-linolenic acid (ALA)

0.17

Calcium

260

950 / 2500

Carbohydrate-rich foods

Copper

1.6

0.9 / -

Drinking water

Food:
Food group:
Nutrient:

Food sources with"Iron"