Food sources vs nutrients

	Food (50 of 2152)		Food group	High fiber foods[g]
1	Wheat bread soft	8.2	Cereal products and binders	45
2	Basil dried	8.8	Herbs and spices	37.7
3	Sea eel prepared in microwave without adding	8	Miscellaneous	36.3
4	Linseed	8.2	Nuts and seeds	34.8
5	Chia seeds dried	8.4	Nuts and seeds	34.4
6	mayonnaise	8.5	Non-alcoholic drinks	34.1
7	Cocoa powder	7.7	Miscellaneous	34
8	Cornstarch	7.8	Cereal products and binders	27
9	Pepper black / white	7.5	Herbs and spices	26.4
10	Poppy seed	7.2	Bottle feeding and preparations	25.1
11	Cinnamon	7.5	Herbs and spices	25
12	Cayenne pepper red	7.7	Herbs and spices	24.9
13	Cinnamon	7.9	Herbs and spices	24.4
14	Kissing	7.6	Herbs and spices	24.4
15	Poppy seed	8.5	Nuts and seeds	24
16	Crispbread gem	7.6	Bread	23.9
17	Chewing gum without sugar	7.7	Legumes	23.4
18	Chili powder	7.7	Herbs and spices	22
19	Crispbread gem	7.5	Bread	22
20	Soup vegetables frozen unprepared	7.7	Legumes	22
21	Paprika powder	7.7	Herbs and spices	20.9
22	Peas green dried	7.5	Legumes	20.4
23	Veal sweetbreads raw	7.5	Legumes	19.9
24	Clove	7.8	Herbs and spices	18.1
25	Watermelon	7.6	Legumes	18.1
26	Liqueur 15-25 vol alc	7.5	Legumes	18
27	Rosemary dried	7.6	Herbs and spices	17.6
28	Leeks cooked	7.7	Fresh fruit	16.1
29	Wheat germ	7.8	Cereal products and binders	16
30	Oat bran	7.6	Cereal products and binders	15.4
31	Cornstarch	7.5	Cereal products and binders	15
32	Oregano dried	7.4	Herbs and spices	15
33	Rye flour	7.4	Cereal products and binders	14.8
34	Barley whole grain raw	7.4	Cereal products and binders	14.8
35	Aniseed	8	Herbs and spices	14.6
36	Soy drink unsweetened milbona / albert heijn	7.7	Cereal products and binders	14.5
37	Apricots dried	7.8	Fresh fruit	14.4
38	Chickpeas cooked	6.7	Savory snacks and pretzels	13.7
39	Crispbread whole grain	7.3	Bread	13.7
40	Drinking breakfast Brinta Wake Up	7.5	Cereal products and binders	13.4
41	Baking mix brown gluten-free Dab	6.7	Cereal products and binders	13.3
42	Soybeans cooked	7.7	Legumes	13.2
43	Goji berries dried	7.6	Fresh fruit	13
44	Cornmeal	8.1	Fresh fruit	12.5
45	Mixed nuts	7.5	Cereal products and binders	12.5
46	Kissing	7.6	Savory spreads	12.4
47	Broad beans can / glass	7.6	Fresh fruit	12.4
48	Canned tomato	8.3	Vegetables	12.3
49	Gingerbread with nuts	6.6	Pastry and biscuits	12
50	Crispbread gem	7.2	Bread	11.9

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.
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.
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.
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)	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)	0.01	g	-
Calcium	160	mg	950 / 2500
Carbohydrate-rich foods	3.1	g	-
Copper	0.1	mg	0.9 / -
Drinking water	6.8	g	-
Energy	114	kcal	-
Fat	0.2	g	-
Fatty acids polyunsaturated	0.1	g	-
High fiber foods	34.1	g	-
Iodine	0.5	µg	150 / 600
Iron	4.4	mg	11-16 / open
Linoleic acid	0.07	g	-
Magnesium	390	mg	300-350 / -
Nicotinezuur	22	mg	-
Phosphorus	350	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	4000	mg	3500 / open
Protein vegetable	7.8	g	-
Proteins	7.8	g	-
Salt	100	mg	2500 / -
Saturated fat food	0.1	g	-
Sugar	3.1	g	-
Vitamin B6	0.03	mg	1.5 / 25
Vitamine B2	0.11	mg	1.6 / -
Zinc	0.57	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.15	g	-
Beta-carotene (provitamin A)	5	µg	-
Calcium	60	mg	950 / 2500
Carbohydrate-rich foods	48	g	-
Copper	0.44	mg	0.9 / -
Drinking water	7.5	g	-
Energy	334	kcal	-
Fat	3.5	g	-
Fatty acids polyunsaturated	1.8	g	-
Folate	180	µg	-
High fiber foods	27	g	-
Iodine	2.4	µg	150 / 600
Iron	8.8	mg	11-16 / open
Linoleic acid	1.7	g	-
Magnesium	274	mg	300-350 / -
Monounsaturated fatty acids	0.5	g	-
Nicotinezuur	11.3	mg	-
Omega-3	0.1	g	0.2-4 / -
Phosphorus	610	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	820	mg	3500 / open
Protein vegetable	14	g	-
Proteins	14	g	-
Salt	450	mg	2500 / -
Saturated fat food	0.7	g	-
Sugar	18	g	-
Vitamin B1	0.69	mg	1.1 / -
Vitamin B12	1.6	µg	2.8 / -
Vitamin B6	0.88	mg	1.5 / 25
Vitamin K	5.2	µg	70 / -
Vitamin K1	5.2	µg	70 / -
Vitamine B2	0.88	mg	1.6 / -
Zinc	4	mg	7-9 / 25

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.
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)	0.13	g	-
Ash (supplement)	3.8	g	-
Calcium	160	mg	950 / 2500
Carbohydrate-rich foods	48	g	-
Copper	0.4	mg	0.9 / -
Drinking water	6	g	-
Energy	350	kcal	-
Fat	6.5	g	-
Fatty acids polyunsaturated	2.3	g	-
High fiber foods	23.9	g	-
Iodine	1.9	µg	150 / 600
Iron	5.7	mg	11-16 / open
Linoleic acid	2.2	g	-
Luteïne	84	µg	-
Magnesium	190	mg	300-350 / -
Monounsaturated fatty acids	1.4	g	-
Nicotinezuur	5.2	mg	-
Omega-3	0.1	g	0.2-4 / -
Phosphorus	550	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	400	mg	3500 / open
Protein vegetable	13	g	-
Proteins	13	g	-
Salt	495	mg	2500 / -
Saturated fat food	1	g	-
Selenium	2	µg	70 / 300
Sugar	2.5	g	-
Vitamin B1	0.4	mg	1.1 / -
Vitamin B6	0.31	mg	1.5 / 25
Vitamin E	1.5	mg	13 / 300
Vitamine B2	0.2	mg	1.6 / -
Zinc	4	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.41	g	-
Ash (supplement)	3.4	g	-
Beta-carotene (provitamin A)	11	µg	-
Calcium	100	mg	950 / 2500
Carbohydrate-rich foods	36.9	g	-
Copper	0.68	mg	0.9 / -
Drinking water	12.8	g	-
Energy	295	kcal	-
Fat	1.4	g	-
Fatty acids polyunsaturated	0.7	g	-
High fiber foods	23.4	g	-
Iron	6.4	mg	11-16 / open
Linoleic acid	0.3	g	-
Magnesium	150	mg	300-350 / -
Monounsaturated fatty acids	0.1	g	-
Nicotinezuur	2.1	mg	-
Nitrogen (nutrient)	3.5	g	-
Omega-3	0.4	g	0.2-4 / -
Phosphorus	410	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1370	mg	3500 / open
Protein vegetable	22.1	g	-
Proteins	22.1	g	-
Salt	18	mg	2500 / -
Saturated fat food	0.2	g	-
Selenium	16	µg	70 / 300
Sugar	2.4	g	-
Vitamin B1	0.65	mg	1.1 / -
Vitamin B6	0.4	mg	1.5 / 25
Vitamin C	4	mg	75 / open
Vitamin E	0.5	mg	13 / 300
Vitamin K	5.6	µg	70 / -
Vitamin K1	5.6	µg	70 / -
Vitamine B2	0.19	mg	1.6 / -
Zinc	3	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	1.25	g	-
Beta-carotene (provitamin A)	12	µg	-
Calcium	225	mg	950 / 2500
Carbohydrate-rich foods	15.8	g	-
Copper	1.55	mg	0.9 / -
Drinking water	8.5	g	-
Energy	418	kcal	-
Fat	18.6	g	-
Fatty acids polyunsaturated	10.6	g	-
High fiber foods	22	g	-
Iron	8.4	mg	11-16 / open
Linoleic acid	9.28	g	-
Magnesium	250	mg	300-350 / -
Monounsaturated fatty acids	3.9	g	-
Nicotinezuur	2.2	mg	-
Omega-3	1.2	g	0.2-4 / -
Phosphorus	555	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1680	mg	3500 / open
Protein vegetable	35.9	g	-
Proteins	35.9	g	-
Salt	5	mg	2500 / -
Saturated fat food	2.8	g	-
Selenium	14	µg	70 / 300
Unsaturated fats	0.1	g	-
Vitamin B1	1.1	mg	1.1 / -
Vitamin B6	0.38	mg	1.5 / 25
Vitamin E	2.9	mg	13 / 300
Vitamine B2	0.31	mg	1.6 / -
Zinc	3	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	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	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 / -

Food:
Food group:
Nutrient:

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.05	g	-
Beta-carotene (provitamin A)	6	µg	-
Calcium	45	mg	950 / 2500
Carbohydrate-rich foods	60.2	g	-
Copper	0.42	mg	0.9 / -
Drinking water	13	g	-
Energy	328	kcal	-
Fat	2	g	-
Fatty acids polyunsaturated	0.9	g	-
High fiber foods	14.8	g	-
Iodine	4.6	µg	150 / 600
Iron	4	mg	11-16 / open
Linoleic acid	0.8	g	-
Luteïne	210	µg	-
Magnesium	92	mg	300-350 / -
Monounsaturated fatty acids	0.2	g	-
Nicotinezuur	1.7	mg	-
Phosphorus	350	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	500	mg	3500 / open
Protein vegetable	10	g	-
Proteins	10	g	-
Salt	5	mg	2500 / -
Saturated fat food	0.3	g	-
Sugar	3.2	g	-
Vitamin B1	0.4	mg	1.1 / -
Vitamin B6	0.22	mg	1.5 / 25
Vitamin E	1.6	mg	13 / 300
Vitamin K	5.9	µg	70 / -
Vitamin K1	5.9	µg	70 / -
Vitamine B2	0.2	mg	1.6 / -
Zinc	3	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.09	g	-
Ash (supplement)	1.1	g	-
Calcium	50	mg	950 / 2500
Carbohydrate-rich foods	59.7	g	-
Copper	0.3	mg	0.9 / -
Drinking water	11.7	g	-
Energy	330	kcal	-
Fat	2.1	g	-
Fatty acids polyunsaturated	1	g	-
High fiber foods	14.8	g	-
Iodine	0.5	µg	150 / 600
Iron	6	mg	11-16 / open
Linoleic acid	0.87	g	-
Magnesium	91	mg	300-350 / -
Monounsaturated fatty acids	0.2	g	-
Nicotinezuur	5.2	mg	-
Nitrogen (nutrient)	1.8	g	-
Omega-3	0.1	g	0.2-4 / -
Phosphorus	380	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	560	mg	3500 / open
Protein vegetable	10.6	g	-
Proteins	10.6	g	-
Salt	4	mg	2500 / -
Saturated fat food	0.4	g	-
Selenium	1	µg	70 / 300
Sugar	1.7	g	-
Vitamin B1	0.31	mg	1.1 / -
Vitamin B6	0.56	mg	1.5 / 25
Vitamin E	0.9	mg	13 / 300
Vitamin K	2.2	µg	70 / -
Vitamin K1	2.2	µg	70 / -
Vitamine B2	0.1	mg	1.6 / -
Zinc	3.3	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Beta-carotene (provitamin A)	2390	µg	-
Calcium	90	mg	950 / 2500
Carbohydrate-rich foods	59	g	-
Copper	0.4	mg	0.9 / -
Drinking water	25	g	-
Energy	285	kcal	-
High fiber foods	14.4	g	-
Iron	4	mg	11-16 / open
Luteïne	44	µg	-
Magnesium	65	mg	300-350 / -
Nicotinezuur	3.3	mg	-
Phosphorus	120	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1500	mg	3500 / open
Protein vegetable	5	g	-
Proteins	5	g	-
Salt	25	mg	2500 / -
Selenium	7	µg	70 / 300
Sugar	56	g	-
Vitamin B1	0.17	mg	1.1 / -
Vitamin B6	0.15	mg	1.5 / 25
Vitamin E	4	mg	13 / 300
Vitamin K	3.1	µg	70 / -
Vitamin K1	3.1	µg	70 / -
Vitamine B2	0.16	mg	1.6 / -
Zeaxanthin	23	µg	-
Zinc	0.2	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.
Carbohydrate-rich foods	63.2	g	-
Drinking water	14.8	g	-
Energy	327	kcal	-
Fat	2.6	g	-
Fatty acids polyunsaturated	1.5	g	-
High fiber foods	13.3	g	-
Iodine	0.7	µg	150 / 600
Monounsaturated fatty acids	0.5	g	-
Protein vegetable	6.1	g	-
Proteins	6.1	g	-
Salt	300	mg	2500 / -
Saturated fat food	0.5	g	-
Sugar	2.1	g	-

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.75	g	-
Beta-carotene (provitamin A)	7	µg	-
Calcium	137	mg	950 / 2500
Carbohydrate-rich foods	9.5	g	-
Copper	0.94	mg	0.9 / -
Drinking water	45.1	g	-
Energy	251	kcal	-
Fat	11.2	g	-
Fatty acids polyunsaturated	6.3	g	-
High fiber foods	13.2	g	-
Iodine	0.2	µg	150 / 600
Iron	5	mg	11-16 / open
Linoleic acid	5.57	g	-
Magnesium	150	mg	300-350 / -
Monounsaturated fatty acids	2.3	g	-
Nicotinezuur	1.3	mg	-
Omega-3	0.7	g	0.2-4 / -
Phosphorus	333	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1008	mg	3500 / open
Protein vegetable	21.5	g	-
Proteins	21.5	g	-
Salt	4	mg	2500 / -
Saturated fat food	1.7	g	-
Selenium	8	µg	70 / 300
Vitamin B1	0.66	mg	1.1 / -
Vitamin B6	0.23	mg	1.5 / 25
Vitamin E	1.1	mg	13 / 300
Vitamine B2	0.19	mg	1.6 / -
Zinc	1.8	mg	7-9 / 25

Food sources with"High fiber foods"