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 | Nicotinezuur[mg] |
||
---|---|---|---|---|
1 | Marmite yeast extract | 7.7 | Miscellaneous | 160 |
2 | Breakfast product Rice Krispies Kellogg's | 7.7 | Cereal products and binders | 30.1 |
3 | Wheat bread soft | 8.2 | Cereal products and binders | 29.6 |
4 | Breakfast product Rice Krispies Kellogg's | 7.2 | Cereal products and binders | 23.4 |
5 | mayonnaise | 8.5 | Non-alcoholic drinks | 22 |
6 | Cocoa product powder Ovomaltine | 7.5 | Miscellaneous | 18 |
7 | Low-fat margarine product Healthy start 35-40 fat <10g sat salted | 8.5 | Fats and oils | 18 |
8 | Marzipan | 7 | Cereal products and binders | 18 |
9 | Brine meat | 8.1 | Nuts and seeds | 17.6 |
10 | Brine meat | 8 | Nuts and seeds | 16.3 |
11 | Anchovies in oil can | 8.6 | Eating fish | 16.1 |
12 | Sole raw (fish) | 8.1 | Eating fish | 16.1 |
13 | Paprika powder | 7.7 | Herbs and spices | 15.3 |
14 | Cornstarch | 7.5 | Cereal products and binders | 14.9 |
15 | Breakfast product Brinta | 7.4 | Cereal products and binders | 14.9 |
16 | Breakfast product Brinta | 7.4 | Cereal products and binders | 14.9 |
17 | Marzipan | 7.3 | Cereal products and binders | 14.9 |
18 | Marzipan | 7.5 | Cereal products and binders | 14.9 |
19 | Breakfast product Rice Krispies Kellogg's | 7.4 | Cereal products and binders | 14.9 |
20 | Breakfast product Rice Krispies Kellogg's | 7.5 | Cereal products and binders | 14.9 |
21 | Beef smoking meat | 6.5 | Meat and poultry | 14.8 |
22 | Cereal bar with Kellogg's milk | 6.6 | Pastry and biscuits | 14.3 |
23 | Veal cuts lean raw | 8.8 | Meat and poultry | 14.1 |
24 | Tomato juice | 8.6 | Meat and poultry | 14.1 |
25 | Anchovies raw | 9 | Eating fish | 14 |
26 | Special K Kellogg's cereal bar | 6.6 | Pastry and biscuits | 13.7 |
27 | Brine meat | 8 | Nuts and seeds | 13.6 |
28 | Breakfast product Rice Krispies Kellogg's | 6.7 | Cereal products and binders | 13.3 |
29 | Beef ham pastirma Turkish | 9 | Meat and poultry | 13.3 |
30 | Breakfast product Brinta | 7.3 | Cereal products and binders | 13 |
31 | Marzipan | 7.3 | Cereal products and binders | 13 |
32 | Granulated sugar | 8 | Bottle feeding and preparations | 12.8 |
33 | Meal replacement Modifast Intensive Pudding | 8 | Bottle feeding and preparations | 12.8 |
34 | Breakfast product Brinta | 7.1 | Cereal products and binders | 12.8 |
35 | Breakfast product Brinta | 7.1 | Cereal products and binders | 12.8 |
36 | Marzipan | 7.3 | Cereal products and binders | 12.8 |
37 | Wheat germ | 8.5 | Eating fish | 12.8 |
38 | Minced chicken raw | 8.4 | Meat and poultry | 12.6 |
39 | Cracottes Vital | 7.3 | Bread | 12 |
40 | Granulated sugar | 8 | Bottle feeding and preparations | 12 |
41 | Ham raw | 7.3 | Meat salad meal | 11.5 |
42 | Shoulder ham | 7.5 | Non-alcoholic drinks | 11.5 |
43 | Tomato juice | 8.6 | Meat and poultry | 11.5 |
44 | Kefir | 7.4 | Meat and poultry | 11.4 |
45 | Clove | 8.7 | Eating fish | 11.3 |
46 | Mackerel steamed | 8.9 | Eating fish | 11.3 |
47 | Cornstarch | 7.3 | Cereal products and binders | 11.3 |
48 | Cornstarch | 7.8 | Cereal products and binders | 11.3 |
49 | Radishes raw | 8.5 | Eating fish | 11.3 |
50 | Fresh yeast | 7.7 | Miscellaneous | 11 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Calcium | 95 | mg | 950 / 2500 |
Carbohydrate-rich foods | 19.2 | g | - |
Drinking water | 39.2 | g | - |
Energy | 238 | kcal | - |
Fat | 0.1 | g | - |
Folate | 999.9 | µg | - |
High fiber foods | 3.1 | g | - |
Iodine | 49 | µg | 150 / 600 |
Iron | 0.4 | mg | 11-16 / open |
Magnesium | 187 | mg | 300-350 / - |
Monounsaturated fatty acids | 0.1 | g | - |
Nicotinezuur | 160 | mg | - |
Phosphorus | 1700 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 2600 | mg | 3500 / open |
Protein vegetable | 38.4 | g | - |
Proteins | 38.4 | g | - |
Salt | 3920 | mg | 2500 / - |
Sugar | 0.5 | g | - |
Vitamin B1 | 5.8 | mg | 1.1 / - |
Vitamin B12 | 15 | µg | 2.8 / - |
Vitamin B6 | 1.3 | mg | 1.5 / 25 |
Vitamine B2 | 7 | mg | 1.6 / - |
Zinc | 2.1 | 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. |
---|---|---|---|
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) | 0.01 | 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. |
---|---|---|---|
Calcium | 380 | mg | 950 / 2500 |
Carbohydrate-rich foods | 75 | g | - |
Cholesterol | 10 | mg | - |
Drinking water | 7.2 | g | - |
Energy | 370 | kcal | - |
Fat | 1.7 | g | - |
Folate | 200 | µg | - |
High fiber foods | 4.9 | g | - |
Iodine | 2.5 | µg | 150 / 600 |
Iron | 4.6 | mg | 11-16 / open |
Linoleic acid | 0.05 | g | - |
Magnesium | 300 | mg | 300-350 / - |
Monounsaturated fatty acids | 0.6 | g | - |
Nicotinezuur | 18 | mg | - |
Phosphorus | 520 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 1240 | mg | 3500 / open |
Protein vegetable | 11.2 | g | - |
Proteins | 11.2 | g | - |
Salt | 300 | mg | 2500 / - |
Saturated fat food | 1 | g | - |
Sugar | 51.7 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin B1 | 1.4 | mg | 1.1 / - |
Vitamin B12 | 1 | µg | 2.8 / - |
Vitamin B6 | 2 | mg | 1.5 / 25 |
Vitamin C | 60 | mg | 75 / open |
Vitamin E | 10 | mg | 13 / 300 |
Vitamine B2 | 1.6 | mg | 1.6 / - |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 3.4 | g | - |
Calcium | 160 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.4 | g | - |
Cholesterol | 2 | mg | - |
Drinking water | 61.6 | g | - |
Energy | 344 | kcal | - |
Fat | 38 | g | - |
Fatty acids polyunsaturated | 17 | g | - |
Folate | 200 | µg | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 13.6 | g | - |
Magnesium | 2 | mg | 300-350 / - |
Monounsaturated fatty acids | 9.6 | g | - |
Nicotinezuur | 18 | mg | - |
Omega-3 | 3.4 | g | 0.2-4 / - |
Phosphorus | 23 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 42 | mg | 3500 / open |
Salt | 170 | mg | 2500 / - |
Saturated fat food | 9.8 | g | - |
Unsaturated fats | 0.3 | g | - |
Vitamin A (retinol) | 800 | µg | 680-800 / 3000 |
Vitamin B12 | 1 | µg | 2.8 / - |
Vitamin B6 | 2 | mg | 1.5 / 25 |
Vitamin D | 7.5 | µg | 20 / 50 |
Vitamin D3 | 7.5 | µg | - |
Vitamin E | 15 | mg | 13 / 300 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.02 | g | - |
Calcium | 5 | mg | 950 / 2500 |
Carbohydrate-rich foods | 83.1 | g | - |
Copper | 0.03 | mg | 0.9 / - |
Drinking water | 4.5 | g | - |
Energy | 381 | kcal | - |
Fat | 1.1 | g | - |
Fatty acids polyunsaturated | 0.5 | g | - |
Folate | 200 | µg | - |
High fiber foods | 3.3 | g | - |
Iodine | 0.9 | µg | 150 / 600 |
Iron | 7 | mg | 11-16 / open |
Linoleic acid | 0.43 | g | - |
Magnesium | 10 | mg | 300-350 / - |
Monounsaturated fatty acids | 0.2 | g | - |
Nicotinezuur | 18 | mg | - |
Phosphorus | 50 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 100 | mg | 3500 / open |
Protein vegetable | 8 | g | - |
Proteins | 8 | g | - |
Salt | 800 | mg | 2500 / - |
Saturated fat food | 0.3 | g | - |
Selenium | 5 | µg | 70 / 300 |
Sugar | 8.6 | g | - |
Vitamin B1 | 1.4 | mg | 1.1 / - |
Vitamin B12 | 1 | µg | 2.8 / - |
Vitamin B6 | 2 | mg | 1.5 / 25 |
Vitamin E | 10 | mg | 13 / 300 |
Vitamin K | 0.1 | µg | 70 / - |
Vitamin K1 | 0.1 | µg | 70 / - |
Vitamine B2 | 1.6 | mg | 1.6 / - |
Zinc | 0.2 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.05 | g | - |
Ash (supplement) | 2.2 | g | - |
Beta-carotene (provitamin A) | 4 | µg | - |
Calcium | 56 | mg | 950 / 2500 |
Carbohydrate-rich foods | 11.8 | g | - |
Copper | 0.61 | mg | 0.9 / - |
Drinking water | 2.3 | g | - |
Energy | 627 | kcal | - |
Fat | 51.7 | g | - |
Fatty acids polyunsaturated | 9.4 | g | - |
High fiber foods | 6.8 | g | - |
Iodine | 2.5 | µg | 150 / 600 |
Iron | 1.9 | mg | 11-16 / open |
Linoleic acid | 9.38 | g | - |
Luteïne | 5 | µg | - |
Magnesium | 216 | mg | 300-350 / - |
Monounsaturated fatty acids | 32.1 | g | - |
Nicotinezuur | 17.6 | mg | - |
Phosphorus | 456 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 757 | mg | 3500 / open |
Protein vegetable | 25.2 | g | - |
Proteins | 25.2 | g | - |
Saturated fat food | 7.5 | g | - |
Selenium | 16 | µg | 70 / 300 |
Sugar | 4.8 | g | - |
Vitamin B1 | 0.16 | mg | 1.1 / - |
Vitamin B6 | 0.16 | mg | 1.5 / 25 |
Vitamin E | 6.4 | mg | 13 / 300 |
Vitamine B2 | 0.08 | mg | 1.6 / - |
Zinc | 3.3 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.05 | g | - |
Ash (supplement) | 2.8 | g | - |
Beta-carotene (provitamin A) | 3 | µg | - |
Calcium | 48 | mg | 950 / 2500 |
Carbohydrate-rich foods | 13.2 | g | - |
Copper | 0.65 | mg | 0.9 / - |
Drinking water | 1.8 | g | - |
Energy | 620 | kcal | - |
Fat | 50.5 | g | - |
Fatty acids polyunsaturated | 11.3 | g | - |
High fiber foods | 6.8 | g | - |
Iodine | 2.5 | µg | 150 / 600 |
Iron | 1.7 | mg | 11-16 / open |
Linoleic acid | 11.3 | g | - |
Luteïne | 9 | µg | - |
Magnesium | 188 | mg | 300-350 / - |
Monounsaturated fatty acids | 29.2 | g | - |
Nicotinezuur | 16.3 | mg | - |
Phosphorus | 462 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 627 | mg | 3500 / open |
Protein vegetable | 24.8 | g | - |
Proteins | 24.8 | g | - |
Salt | 350 | mg | 2500 / - |
Saturated fat food | 7.4 | g | - |
Selenium | 13 | µg | 70 / 300 |
Sugar | 5.2 | g | - |
Vitamin B1 | 0.11 | mg | 1.1 / - |
Vitamin B6 | 0.15 | mg | 1.5 / 25 |
Vitamin E | 5.8 | mg | 13 / 300 |
Vitamine B2 | 0.08 | mg | 1.6 / - |
Zeaxanthin | 1 | µg | - |
Zinc | 2.8 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.1 | g | - |
Calcium | 12 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.1 | g | - |
Cholesterol | 91 | mg | - |
Copper | 0.11 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.02 | g | - |
Drinking water | 62.9 | g | - |
Energy | 208 | kcal | - |
Fat | 11.9 | g | - |
Fatty acids polyunsaturated | 1.9 | g | - |
High fiber foods | 0.1 | g | - |
Iodine | 45 | µg | 150 / 600 |
Iron | 1.6 | mg | 11-16 / open |
Linoleic acid | 1.05 | g | - |
Magnesium | 33 | mg | 300-350 / - |
Monounsaturated fatty acids | 7.1 | g | - |
Nicotinezuur | 16.1 | mg | - |
Omega-3 | 0.8 | g | 0.2-4 / - |
Omega-3 (DHA) | 0.53 | g | - |
Omega-3 (EPA) | 0.17 | g | - |
Phosphorus | 200 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 136 | mg | 3500 / open |
Protein animal | 25 | g | - |
Proteins | 25 | g | - |
Salt | 6095 | mg | 2500 / - |
Saturated fat food | 2.2 | g | - |
Sugar | 0.1 | g | - |
Unsaturated fats | 0.1 | g | - |
Vitamin A (retinol) | 15 | µg | 680-800 / 3000 |
Vitamin B1 | 0.02 | mg | 1.1 / - |
Vitamin B12 | 0.88 | µg | 2.8 / - |
Vitamin B6 | 0.51 | mg | 1.5 / 25 |
Vitamin D | 11 | µg | 20 / 50 |
Vitamine B2 | 0.12 | mg | 1.6 / - |
Zinc | 1.1 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.49 | g | - |
Calcium | 12 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.1 | g | - |
Cholesterol | 56 | mg | - |
Copper | 0.2 | mg | 0.9 / - |
Drinking water | 62.3 | g | - |
Energy | 206 | kcal | - |
Fat | 10.8 | g | - |
Fatty acids polyunsaturated | 5.8 | g | - |
High fiber foods | 0.1 | g | - |
Iodine | 14 | µg | 150 / 600 |
Iron | 1.6 | mg | 11-16 / open |
Linoleic acid | 5.2 | g | - |
Magnesium | 33 | mg | 300-350 / - |
Monounsaturated fatty acids | 2.2 | g | - |
Nicotinezuur | 16.1 | mg | - |
Omega-3 | 0.6 | g | 0.2-4 / - |
Omega-3 (DHA) | 0.06 | g | - |
Phosphorus | 200 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 291 | mg | 3500 / open |
Protein animal | 27 | g | - |
Proteins | 27 | g | - |
Salt | 393 | mg | 2500 / - |
Saturated fat food | 1.4 | g | - |
Selenium | 90 | µg | 70 / 300 |
Sugar | 0.1 | g | - |
Unsaturated fats | 0.1 | g | - |
Vitamin A (retinol) | 6 | µg | 680-800 / 3000 |
Vitamin B1 | 0.02 | mg | 1.1 / - |
Vitamin B12 | 5 | µg | 2.8 / - |
Vitamin B6 | 0.51 | mg | 1.5 / 25 |
Vitamin D | 2.1 | µg | 20 / 50 |
Vitamin D3 | 2.1 | µg | - |
Vitamin E | 3.5 | mg | 13 / 300 |
Vitamine B2 | 0.12 | mg | 1.6 / - |
Zinc | 1.1 | 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) | 0.06 | 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. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.04 | g | - |
Beta-carotene (provitamin A) | 3 | µg | - |
Calcium | 264 | mg | 950 / 2500 |
Carbohydrate-rich foods | 78 | g | - |
Copper | 0.53 | mg | 0.9 / - |
Drinking water | 5.5 | g | - |
Energy | 381 | kcal | - |
Fat | 2.5 | g | - |
Fatty acids polyunsaturated | 0.6 | g | - |
Folate | 140 | µg | - |
High fiber foods | 5 | g | - |
Iodine | 1.8 | µg | 150 / 600 |
Iron | 8 | mg | 11-16 / open |
Linoleic acid | 0.54 | g | - |
Luteïne | 141 | µg | - |
Magnesium | 40 | mg | 300-350 / - |
Monounsaturated fatty acids | 0.6 | g | - |
Nicotinezuur | 14.9 | mg | - |
Phosphorus | 100 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 430 | mg | 3500 / open |
Protein vegetable | 9 | g | - |
Proteins | 9 | g | - |
Salt | 310 | mg | 2500 / - |
Saturated fat food | 1 | g | - |
Selenium | 3 | µg | 70 / 300 |
Sugar | 29 | g | - |
Vitamin B1 | 0.91 | mg | 1.1 / - |
Vitamin B12 | 2.1 | µg | 2.8 / - |
Vitamin B6 | 1.2 | mg | 1.5 / 25 |
Vitamin D | 4.2 | µg | 20 / 50 |
Vitamin E | 0.9 | mg | 13 / 300 |
Vitamin K | 1.2 | µg | 70 / - |
Vitamin K1 | 1.2 | µg | 70 / - |
Vitamine B2 | 1.2 | mg | 1.6 / - |
Zinc | 1 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Calcium | 456 | mg | 950 / 2500 |
Carbohydrate-rich foods | 85 | g | - |
Drinking water | 5.5 | g | - |
Energy | 387 | kcal | - |
Fat | 2.5 | g | - |
Fatty acids polyunsaturated | 0.1 | g | - |
Folate | 151 | µg | - |
High fiber foods | 2 | g | - |
Iodine | 2.2 | µg | 150 / 600 |
Iron | 8 | mg | 11-16 / open |
Linoleic acid | 0.06 | g | - |
Magnesium | 50 | mg | 300-350 / - |
Monounsaturated fatty acids | 0.7 | g | - |
Nicotinezuur | 14.9 | mg | - |
Phosphorus | 110 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 270 | mg | 3500 / open |
Protein vegetable | 5 | g | - |
Proteins | 5 | g | - |
Salt | 300 | mg | 2500 / - |
Saturated fat food | 1.3 | g | - |
Sugar | 35 | g | - |
Vitamin B1 | 0.91 | mg | 1.1 / - |
Vitamin B12 | 2.1 | µg | 2.8 / - |
Vitamin B6 | 1.2 | mg | 1.5 / 25 |
Vitamin D | 4.2 | µg | 20 / 50 |
Vitamine B2 | 1.2 | mg | 1.6 / - |
Zinc | 1 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.01 | g | - |
Calcium | 456 | mg | 950 / 2500 |
Carbohydrate-rich foods | 87 | g | - |
Drinking water | 5.9 | g | - |
Energy | 375 | kcal | - |
Fat | 0.6 | g | - |
Fatty acids polyunsaturated | 0.2 | g | - |
Folate | 156 | µg | - |
High fiber foods | 2 | g | - |
Iodine | 0.9 | µg | 150 / 600 |
Iron | 8 | mg | 11-16 / open |
Linoleic acid | 0.18 | g | - |
Magnesium | 10 | mg | 300-350 / - |
Monounsaturated fatty acids | 0.1 | g | - |
Nicotinezuur | 14.9 | mg | - |
Phosphorus | 30 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 60 | mg | 3500 / open |
Protein vegetable | 4.5 | g | - |
Proteins | 4.5 | g | - |
Salt | 350 | mg | 2500 / - |
Saturated fat food | 0.1 | g | - |
Sugar | 37 | g | - |
Vitamin B1 | 0.91 | mg | 1.1 / - |
Vitamin B12 | 2.1 | µg | 2.8 / - |
Vitamin B6 | 1.2 | mg | 1.5 / 25 |
Vitamin D | 4.2 | µg | 20 / 50 |
Vitamin K | 0.2 | µg | 70 / - |
Vitamin K1 | 0.2 | µg | 70 / - |
Vitamine B2 | 1.2 | mg | 1.6 / - |
Zinc | 0.3 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Calcium | 456 | mg | 950 / 2500 |
Carbohydrate-rich foods | 74 | g | - |
Drinking water | 6.5 | g | - |
Energy | 378 | kcal | - |
Fat | 3.5 | g | - |
Fatty acids polyunsaturated | 1.4 | g | - |
Folate | 146 | µg | - |
High fiber foods | 7 | g | - |
Iodine | 2.4 | µg | 150 / 600 |
Iron | 8 | mg | 11-16 / open |
Linoleic acid | 1.32 | g | - |
Magnesium | 70 | mg | 300-350 / - |
Monounsaturated fatty acids | 1.3 | g | - |
Nicotinezuur | 14.9 | mg | - |
Phosphorus | 320 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 270 | mg | 3500 / open |
Protein vegetable | 9 | g | - |
Proteins | 9 | g | - |
Salt | 550 | mg | 2500 / - |
Saturated fat food | 0.6 | g | - |
Sugar | 29 | g | - |
Vitamin B1 | 0.91 | mg | 1.1 / - |
Vitamin B12 | 2.1 | µg | 2.8 / - |
Vitamin B6 | 1.2 | mg | 1.5 / 25 |
Vitamin D | 4.2 | µg | 20 / 50 |
Vitamine B2 | 1.2 | mg | 1.6 / - |
Zinc | 2 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.01 | g | - |
Calcium | 10 | mg | 950 / 2500 |
Carbohydrate-rich foods | 87 | g | - |
Copper | 0.1 | mg | 0.9 / - |
Drinking water | 5 | g | - |
Energy | 383 | kcal | - |
Fat | 1 | g | - |
Fatty acids polyunsaturated | 0.2 | g | - |
Folate | 141 | µg | - |
High fiber foods | 1 | g | - |
Iodine | 2.2 | µg | 150 / 600 |
Iron | 8 | mg | 11-16 / open |
Linoleic acid | 0.21 | g | - |
Magnesium | 50 | mg | 300-350 / - |
Monounsaturated fatty acids | 0.2 | g | - |
Nicotinezuur | 14.9 | mg | - |
Phosphorus | 150 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 170 | mg | 3500 / open |
Protein vegetable | 6 | g | - |
Proteins | 6 | g | - |
Salt | 450 | mg | 2500 / - |
Saturated fat food | 0.5 | g | - |
Sugar | 10 | g | - |
Vitamin B1 | 0.91 | mg | 1.1 / - |
Vitamin B12 | 2.1 | µg | 2.8 / - |
Vitamin B6 | 1.2 | mg | 1.5 / 25 |
Vitamin D | 4.2 | µg | 20 / 50 |
Vitamine B2 | 1.2 | mg | 1.6 / - |
Zinc | 1 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Calcium | 264 | mg | 950 / 2500 |
Carbohydrate-rich foods | 84 | g | - |
Drinking water | 4.5 | g | - |
Energy | 382 | kcal | - |
Fat | 1.5 | g | - |
Fatty acids polyunsaturated | 0.3 | g | - |
Folate | 126 | µg | - |
High fiber foods | 4 | g | - |
Iodine | 1.9 | µg | 150 / 600 |
Iron | 8 | mg | 11-16 / open |
Linoleic acid | 0.27 | g | - |
Magnesium | 60 | mg | 300-350 / - |
Monounsaturated fatty acids | 0.3 | g | - |
Nicotinezuur | 14.9 | mg | - |
Phosphorus | 180 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 220 | mg | 3500 / open |
Protein vegetable | 6 | g | - |
Proteins | 6 | g | - |
Salt | 30 | mg | 2500 / - |
Saturated fat food | 0.5 | g | - |
Sugar | 43 | g | - |
Vitamin B1 | 0.91 | mg | 1.1 / - |
Vitamin B12 | 2.1 | µg | 2.8 / - |
Vitamin B6 | 1.2 | mg | 1.5 / 25 |
Vitamin D | 4.2 | µg | 20 / 50 |
Vitamin K | 2.8 | µg | 70 / - |
Vitamin K1 | 2.8 | µg | 70 / - |
Vitamine B2 | 1.2 | mg | 1.6 / - |
Zinc | 1.5 | 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. |
---|---|---|---|
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) | 0.05 | g | - |
Calcium | 9 | mg | 950 / 2500 |
Carbohydrate-rich foods | 2 | g | - |
Cholesterol | 206.5 | mg | - |
Copper | 1.88 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.03 | g | - |
Drinking water | 64.9 | g | - |
Energy | 172 | kcal | - |
Fat | 5.8 | g | - |
Fatty acids polyunsaturated | 1.1 | g | - |
High fiber foods | 0.1 | g | - |
Iodine | 4.3 | µg | 150 / 600 |
Iron | 7.5 | mg | 11-16 / open |
Linoleic acid | 0.94 | g | - |
Magnesium | 26 | mg | 300-350 / - |
Monounsaturated fatty acids | 1.2 | g | - |
Nicotinezuur | 14.1 | mg | - |
Omega-3 | 0.1 | g | 0.2-4 / - |
Omega-3 (DHA) | 0.01 | g | - |
Omega-3 (EPA) | 0.01 | g | - |
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 | 71 | mg | 2500 / - |
Saturated fat food | 1.9 | g | - |
Selenium | 63 | µg | 70 / 300 |
Vitamin A (retinol) | 17390 | µg | 680-800 / 3000 |
Vitamin B1 | 0.18 | mg | 1.1 / - |
Vitamin B12 | 110 | µg | 2.8 / - |
Vitamin B6 | 0.55 | mg | 1.5 / 25 |
Vitamin C | 11 | mg | 75 / open |
Vitamin D | 4.3 | µg | 20 / 50 |
Vitamin D3 | 3.5 | µg | - |
Vitamin E | 1.8 | mg | 13 / 300 |
Vitamin K | 1.6 | µg | 70 / - |
Vitamin K1 | 1.6 | µg | 70 / - |
Vitamine B2 | 3.96 | mg | 1.6 / - |
Zinc | 10.07 | mg | 7-9 / 25 |
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. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.14 | g | - |
Calcium | 147 | mg | 950 / 2500 |
Cholesterol | 60 | mg | - |
Copper | 0.21 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.64 | g | - |
Drinking water | 73.4 | g | - |
Energy | 125 | kcal | - |
Fat | 4.8 | g | - |
Fatty acids polyunsaturated | 2.6 | g | - |
Iodine | 55 | µg | 150 / 600 |
Iron | 3.3 | mg | 11-16 / open |
Linoleic acid | 0.11 | g | - |
Magnesium | 41 | mg | 300-350 / - |
Monounsaturated fatty acids | 0.6 | g | - |
Nicotinezuur | 14 | mg | - |
Omega-3 | 2.1 | g | 0.2-4 / - |
Omega-3 (DHA) | 0.9 | g | - |
Omega-3 (EPA) | 0.46 | g | - |
Phosphorus | 174 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 383 | mg | 3500 / open |
Protein animal | 20.4 | g | - |
Proteins | 20.4 | g | - |
Salt | 104 | mg | 2500 / - |
Saturated fat food | 1 | g | - |
Selenium | 37 | µg | 70 / 300 |
Vitamin A (retinol) | 15 | µg | 680-800 / 3000 |
Vitamin B1 | 0.06 | mg | 1.1 / - |
Vitamin B12 | 0.62 | µg | 2.8 / - |
Vitamin B6 | 0.14 | mg | 1.5 / 25 |
Vitamin D | 11 | µg | 20 / 50 |
Vitamin E | 0.6 | mg | 13 / 300 |
Vitamine B2 | 0.26 | mg | 1.6 / - |
Zinc | 1.72 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Calcium | 35 | mg | 950 / 2500 |
Carbohydrate-rich foods | 79.5 | g | - |
Drinking water | 6.9 | g | - |
Energy | 400 | kcal | - |
Fat | 6.5 | g | - |
Fatty acids polyunsaturated | 0.6 | g | - |
Folate | 144.5 | µg | - |
High fiber foods | 2.6 | g | - |
Iodine | 2.4 | µg | 150 / 600 |
Iron | 5.6 | mg | 11-16 / open |
Magnesium | 30 | mg | 300-350 / - |
Monounsaturated fatty acids | 1.7 | g | - |
Nicotinezuur | 13.7 | mg | - |
Phosphorus | 100 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 140 | mg | 3500 / open |
Protein vegetable | 4.6 | g | - |
Proteins | 4.6 | g | - |
Salt | 233 | mg | 2500 / - |
Saturated fat food | 3.4 | g | - |
Sugar | 35.5 | g | - |
Vitamin B1 | 0.87 | mg | 1.1 / - |
Vitamin B12 | 2 | µg | 2.8 / - |
Vitamin B6 | 1.1 | mg | 1.5 / 25 |
Vitamine B2 | 1.1 | mg | 1.6 / - |
Zinc | 1 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.04 | g | - |
Beta-carotene (provitamin A) | 3 | µg | - |
Calcium | 48 | mg | 950 / 2500 |
Carbohydrate-rich foods | 11 | g | - |
Copper | 0.65 | mg | 0.9 / - |
Drinking water | 2.5 | g | - |
Energy | 577 | kcal | - |
Fat | 47 | g | - |
Fatty acids polyunsaturated | 8.6 | g | - |
High fiber foods | 7 | g | - |
Iodine | 2.5 | µg | 150 / 600 |
Iron | 1.7 | mg | 11-16 / open |
Linoleic acid | 8.53 | g | - |
Luteïne | 9 | µg | - |
Magnesium | 173 | mg | 300-350 / - |
Monounsaturated fatty acids | 29.2 | g | - |
Nicotinezuur | 13.6 | mg | - |
Phosphorus | 389 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 627 | mg | 3500 / open |
Protein vegetable | 24 | g | - |
Proteins | 24 | g | - |
Salt | 800 | mg | 2500 / - |
Saturated fat food | 6.8 | g | - |
Selenium | 13 | µg | 70 / 300 |
Sugar | 3.5 | g | - |
Vitamin B1 | 0.11 | mg | 1.1 / - |
Vitamin B6 | 0.15 | mg | 1.5 / 25 |
Vitamin E | 5.8 | mg | 13 / 300 |
Vitamine B2 | 0.08 | mg | 1.6 / - |
Zeaxanthin | 1 | µg | - |
Zinc | 3.2 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Carbohydrate-rich foods | 67.3 | g | - |
Drinking water | 5.8 | g | - |
Energy | 448 | kcal | - |
Fat | 15.7 | g | - |
Folate | 151 | µg | - |
High fiber foods | 3.8 | g | - |
Iron | 8 | mg | 11-16 / open |
Nicotinezuur | 13.3 | mg | - |
Protein animal | 1 | g | - |
Protein vegetable | 6.4 | g | - |
Proteins | 7.4 | g | - |
Salt | 368 | mg | 2500 / - |
Saturated fat food | 5 | g | - |
Sugar | 29.7 | 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 / - |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.05 | g | - |
Beta-carotene (provitamin A) | 870 | µg | - |
Calcium | 8 | mg | 950 / 2500 |
Cholesterol | 245.1 | mg | - |
Copper | 11.02 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.03 | g | - |
Drinking water | 64.9 | g | - |
Energy | 161 | kcal | - |
Fat | 5.4 | g | - |
Fatty acids polyunsaturated | 1 | g | - |
High fiber foods | 0.2 | g | - |
Iodine | 6.4 | µg | 150 / 600 |
Iron | 8.1 | mg | 11-16 / open |
Linoleic acid | 0.88 | g | - |
Magnesium | 25 | mg | 300-350 / - |
Monounsaturated fatty acids | 1.1 | g | - |
Nicotinezuur | 13.3 | mg | - |
Omega-3 | 0.1 | g | 0.2-4 / - |
Omega-3 (DHA) | 0.01 | g | - |
Omega-3 (EPA) | 0.01 | g | - |
Phosphorus | 482 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 465 | mg | 3500 / open |
Protein animal | 28.1 | g | - |
Proteins | 28.1 | g | - |
Salt | 90 | mg | 2500 / - |
Saturated fat food | 1.7 | g | - |
Selenium | 39 | µg | 70 / 300 |
Vitamin A (retinol) | 36815 | µg | 680-800 / 3000 |
Vitamin B1 | 0.21 | mg | 1.1 / - |
Vitamin B12 | 164.68 | µg | 2.8 / - |
Vitamin B6 | 0.68 | mg | 1.5 / 25 |
Vitamin C | 12 | mg | 75 / open |
Vitamin D | 4.3 | µg | 20 / 50 |
Vitamin D3 | 3.5 | µg | - |
Vitamin E | 2.5 | mg | 13 / 300 |
Vitamin K | 3.3 | µg | 70 / - |
Vitamin K1 | 3.3 | µg | 70 / - |
Vitamine B2 | 3.87 | mg | 1.6 / - |
Zinc | 5.49 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.01 | g | - |
Calcium | 5 | mg | 950 / 2500 |
Carbohydrate-rich foods | 84 | g | - |
Copper | 0.03 | mg | 0.9 / - |
Drinking water | 3.6 | g | - |
Energy | 378 | kcal | - |
Fat | 0.9 | g | - |
Fatty acids polyunsaturated | 0.4 | g | - |
Folate | 151 | µg | - |
High fiber foods | 3 | g | - |
Iodine | 0.9 | µg | 150 / 600 |
Iron | 8 | mg | 11-16 / open |
Linoleic acid | 0.35 | g | - |
Luteïne | 2700 | µg | - |
Magnesium | 10 | mg | 300-350 / - |
Monounsaturated fatty acids | 0.2 | g | - |
Nicotinezuur | 13 | mg | - |
Phosphorus | 50 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 100 | mg | 3500 / open |
Protein vegetable | 7 | g | - |
Proteins | 7 | g | - |
Salt | 452 | mg | 2500 / - |
Saturated fat food | 0.2 | g | - |
Selenium | 5 | µg | 70 / 300 |
Sugar | 8 | g | - |
Vitamin B1 | 0.91 | mg | 1.1 / - |
Vitamin B12 | 2.1 | µg | 2.8 / - |
Vitamin B6 | 1.2 | mg | 1.5 / 25 |
Vitamin D | 4.2 | µg | 20 / 50 |
Vitamin E | 0.4 | mg | 13 / 300 |
Vitamin K | 0.1 | µg | 70 / - |
Vitamin K1 | 0.1 | µg | 70 / - |
Vitamine B2 | 1.2 | mg | 1.6 / - |
Zinc | 0.2 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.02 | g | - |
Calcium | 264 | mg | 950 / 2500 |
Carbohydrate-rich foods | 88 | g | - |
Copper | 0.03 | mg | 0.9 / - |
Drinking water | 2 | g | - |
Energy | 389 | kcal | - |
Fat | 1 | g | - |
Fatty acids polyunsaturated | 0.5 | g | - |
Folate | 151 | µg | - |
High fiber foods | 4 | g | - |
Iodine | 0.9 | µg | 150 / 600 |
Iron | 8 | mg | 11-16 / open |
Linoleic acid | 0.42 | g | - |
Luteïne | 2700 | µg | - |
Magnesium | 10 | mg | 300-350 / - |
Monounsaturated fatty acids | 0.2 | g | - |
Nicotinezuur | 13 | mg | - |
Phosphorus | 50 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 100 | mg | 3500 / open |
Protein vegetable | 5 | g | - |
Proteins | 5 | g | - |
Salt | 332 | mg | 2500 / - |
Saturated fat food | 0.3 | g | - |
Selenium | 5 | µg | 70 / 300 |
Sugar | 28 | g | - |
Vitamin B1 | 0.91 | mg | 1.1 / - |
Vitamin B12 | 2.1 | µg | 2.8 / - |
Vitamin B6 | 1.2 | mg | 1.5 / 25 |
Vitamin D | 4.2 | µg | 20 / 50 |
Vitamin E | 0.4 | mg | 13 / 300 |
Vitamine B2 | 1.2 | mg | 1.6 / - |
Zinc | 0.2 | 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. |
---|---|---|---|
Calcium | 21 | mg | 950 / 2500 |
Carbohydrate-rich foods | 80.9 | g | - |
Copper | 0.29 | mg | 0.9 / - |
Drinking water | 4.2 | g | - |
Energy | 392 | kcal | - |
Fat | 3.1 | g | - |
Fatty acids polyunsaturated | 0.1 | g | - |
Folate | 160 | µg | - |
High fiber foods | 3.5 | g | - |
Iodine | 1.8 | µg | 150 / 600 |
Iron | 7 | mg | 11-16 / open |
Luteïne | 68 | µg | - |
Magnesium | 43 | mg | 300-350 / - |
Monounsaturated fatty acids | 1 | g | - |
Nicotinezuur | 12.8 | mg | - |
Phosphorus | 104 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 313 | mg | 3500 / open |
Protein vegetable | 8.3 | g | - |
Proteins | 8.3 | g | - |
Salt | 320 | mg | 2500 / - |
Saturated fat food | 1.9 | g | - |
Selenium | 3 | µg | 70 / 300 |
Sugar | 17 | g | - |
Vitamin B1 | 0.9 | mg | 1.1 / - |
Vitamin B12 | 2 | µg | 2.8 / - |
Vitamin B6 | 1.1 | mg | 1.5 / 25 |
Vitamin E | 1.7 | mg | 13 / 300 |
Vitamin K | 0.5 | µg | 70 / - |
Vitamin K1 | 0.5 | µg | 70 / - |
Vitamine B2 | 1.1 | mg | 1.6 / - |
Zinc | 1.05 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Calcium | 26 | mg | 950 / 2500 |
Carbohydrate-rich foods | 77 | g | - |
Copper | 0.3 | mg | 0.9 / - |
Drinking water | 2.4 | g | - |
Energy | 402 | kcal | - |
Fat | 4.8 | g | - |
Fatty acids polyunsaturated | 2.6 | g | - |
Folate | 160 | µg | - |
High fiber foods | 6.3 | g | - |
Iodine | 2.2 | µg | 150 / 600 |
Iron | 7 | mg | 11-16 / open |
Linoleic acid | 2.61 | g | - |
Luteïne | 125 | µg | - |
Magnesium | 41 | mg | 300-350 / - |
Monounsaturated fatty acids | 1.3 | g | - |
Nicotinezuur | 12.8 | mg | - |
Phosphorus | 105 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 366 | mg | 3500 / open |
Protein vegetable | 9.5 | g | - |
Proteins | 9.5 | g | - |
Salt | 352 | mg | 2500 / - |
Saturated fat food | 0.5 | g | - |
Selenium | 4 | µg | 70 / 300 |
Sugar | 21.8 | g | - |
Vitamin B1 | 0.9 | mg | 1.1 / - |
Vitamin B12 | 2 | µg | 2.8 / - |
Vitamin B6 | 1.1 | mg | 1.5 / 25 |
Vitamin E | 2.3 | mg | 13 / 300 |
Vitamin K | 0.7 | µg | 70 / - |
Vitamin K1 | 0.7 | µg | 70 / - |
Vitamine B2 | 1.1 | mg | 1.6 / - |
Zinc | 0.9 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Calcium | 350 | mg | 950 / 2500 |
Carbohydrate-rich foods | 73.6 | g | - |
Copper | 0.21 | mg | 0.9 / - |
Drinking water | 7.3 | g | - |
Energy | 374 | kcal | - |
Fat | 3.1 | g | - |
Fatty acids polyunsaturated | 1.2 | g | - |
Folate | 160 | µg | - |
High fiber foods | 6.3 | g | - |
Iodine | 1.5 | µg | 150 / 600 |
Iron | 7 | mg | 11-16 / open |
Linoleic acid | 1.1 | g | - |
Magnesium | 77 | mg | 300-350 / - |
Monounsaturated fatty acids | 1 | g | - |
Nicotinezuur | 12.8 | mg | - |
Phosphorus | 229 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 241 | mg | 3500 / open |
Protein vegetable | 9.7 | g | - |
Proteins | 9.7 | g | - |
Salt | 220 | mg | 2500 / - |
Saturated fat food | 0.5 | g | - |
Selenium | 4 | µg | 70 / 300 |
Sugar | 24.5 | g | - |
Vitamin B1 | 0.88 | mg | 1.1 / - |
Vitamin B12 | 2 | µg | 2.8 / - |
Vitamin B6 | 1.12 | mg | 1.5 / 25 |
Vitamin E | 1 | mg | 13 / 300 |
Vitamin K | 0.4 | µg | 70 / - |
Vitamine B2 | 1.12 | mg | 1.6 / - |
Zinc | 1.59 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Calcium | 16 | mg | 950 / 2500 |
Cholesterol | 28 | mg | - |
Copper | 0.15 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.01 | g | - |
Drinking water | 75.6 | g | - |
Energy | 101 | kcal | - |
Fat | 0.7 | g | - |
Fatty acids polyunsaturated | 0.2 | g | - |
Iodine | 30 | µg | 150 / 600 |
Iron | 1.3 | mg | 11-16 / open |
Linoleic acid | 0.01 | g | - |
Magnesium | 33 | mg | 300-350 / - |
Monounsaturated fatty acids | 0.1 | g | - |
Nicotinezuur | 12.8 | mg | - |
Nitrogen (nutrient) | 3.8 | g | - |
Omega-3 | 0.2 | g | 0.2-4 / - |
Omega-3 (DHA) | 0.13 | g | - |
Omega-3 (EPA) | 0.03 | g | - |
Phosphorus | 230 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 400 | mg | 3500 / open |
Protein animal | 23.7 | g | - |
Proteins | 23.7 | g | - |
Salt | 47 | mg | 2500 / - |
Saturated fat food | 0.2 | g | - |
Selenium | 57 | µg | 70 / 300 |
Vitamin A (retinol) | 26 | µg | 680-800 / 3000 |
Vitamin B1 | 0.1 | mg | 1.1 / - |
Vitamin B12 | 4 | µg | 2.8 / - |
Vitamin B6 | 0.38 | mg | 1.5 / 25 |
Vitamin D | 3.2 | µg | 20 / 50 |
Vitamin D3 | 3.2 | µg | - |
Vitamine B2 | 0.13 | mg | 1.6 / - |
Zinc | 0.7 | mg | 7-9 / 25 |
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) | 0.05 | 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. |
---|---|---|---|
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 |