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 | Phosphorus[mg] RDA: 550 mg/dag |
||
---|---|---|---|---|
1 | Marmite yeast extract | 7.7 | Miscellaneous | 1700 |
2 | Hemp seed | 8.5 | Nuts and seeds | 1650 |
3 | Parsnip raw | 7 | Meat and dairy substitutes | 1600 |
4 | Dried yeast | 7.2 | Miscellaneous | 1290 |
5 | Wheat germ | 7.8 | Cereal products and binders | 1250 |
6 | Wheat bread soft | 8.2 | Cereal products and binders | 1200 |
7 | Pumpkin seeds | 8.4 | Nuts and seeds | 1124 |
8 | Meal replacement Modifast Intensive Pudding | 8 | Bottle feeding and preparations | 957 |
9 | Poppy seed | 8.5 | Nuts and seeds | 932 |
10 | Cheese Parmesan | 7.1 | Cheese | 900 |
11 | Cherries | 7.5 | Eggs | 900 |
12 | Liverwurst | 7.4 | Milk and milk products | 900 |
13 | Chia seeds dried | 8.4 | Nuts and seeds | 860 |
14 | Cheese 20 | 7.3 | Cheese | 830 |
15 | 20 Leiden / Frisian nail cheese | 7.3 | Cheese | 794 |
16 | Sesame Oil | 7.1 | Cheese | 781 |
17 | Sesame Oil | 7.3 | Cheese | 781 |
18 | Sesame Oil | 7.1 | Cheese | 781 |
19 | Cod (dried salted cod) | 8.2 | Eating fish | 780 |
20 | Shrimp salted dried | 8.4 | Eating fish | 780 |
21 | Sesame Oil | 7.3 | Cheese | 780 |
22 | Sesame seeds | 8.2 | Nuts and seeds | 778 |
23 | Cheese Rambol | 7.1 | Cheese | 763 |
24 | Milk powder full | 7.2 | Milk and milk products | 750 |
25 | rice milk | 7.1 | Cheese | 750 |
26 | Sesame Oil | 7.2 | Cheese | 750 |
27 | Oat bran | 7.6 | Cereal products and binders | 734 |
28 | Cheese 20 | 7.4 | Cheese | 710 |
29 | Cheese 30 old | 7.2 | Cheese | 690 |
30 | Pudding powder other flavors instant | 6.4 | Cereal products and binders | 690 |
31 | Peanut butter | 5.7 | Cereal products and binders | 680 |
32 | Cheese 10 | 7.4 | Cheese | 670 |
33 | Cheese product with vegetable fats Kees extra matured | 6.9 | Cheese | 670 |
34 | Cheese product with vegetable fats Kees matured | 6.9 | Cheese | 670 |
35 | Matured cheese 30 | 7.3 | Cheese | 667 |
36 | Cheese 30 less salt matured | 7.3 | Cheese | 667 |
37 | Linseed | 8.2 | Nuts and seeds | 660 |
38 | Cheese 40 | 7.1 | Cheese | 660 |
39 | 40 Leiden / Frisian nail cheese | 7.1 | Cheese | 654 |
40 | Breakfast bacon | 8.6 | Nuts and seeds | 650 |
41 | Brazil nuts unsalted | 8.6 | Nuts and seeds | 650 |
42 | Cheese 30 avg | 7.3 | Cheese | 645 |
43 | Sunflower | 8.3 | Nuts and seeds | 640 |
44 | Cheese 30 young matured | 7.3 | Cheese | 640 |
45 | Cheese 30 less salt matured young | 7.3 | Cheese | 640 |
46 | Cheese 30 less salt gem | 7.3 | Cheese | 639 |
47 | Granulated sugar | 8 | Bottle feeding and preparations | 638 |
48 | Cheese Swiss cheese | 7.2 | Cheese | 636 |
49 | Salted almonds without skins | 8.2 | Nuts and seeds | 625 |
50 | Salted almonds without skins | 8.2 | Nuts and seeds | 625 |
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. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 8.69 | g | - |
Ash (supplement) | 6.1 | g | - |
Beta-carotene (provitamin A) | 7 | µg | - |
Calcium | 70 | mg | 950 / 2500 |
Carbohydrate-rich foods | 4.7 | g | - |
Copper | 2 | mg | 0.9 / - |
Drinking water | 5 | g | - |
Energy | 592 | kcal | - |
Fat | 48.8 | g | - |
Fatty acids polyunsaturated | 38 | g | - |
High fiber foods | 4 | g | - |
Iron | 8 | mg | 11-16 / open |
Linoleic acid | 27.4 | g | - |
Magnesium | 700 | mg | 300-350 / - |
Monounsaturated fatty acids | 5.1 | g | - |
Nicotinezuur | 9 | mg | - |
Omega-3 | 9.3 | g | 0.2-4 / - |
Phosphorus | 1650 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 1200 | mg | 3500 / open |
Protein vegetable | 31.6 | g | - |
Proteins | 31.6 | g | - |
Salt | 5 | mg | 2500 / - |
Saturated fat food | 4.6 | g | - |
Sugar | 1.5 | g | - |
Vitamin B1 | 1 | mg | 1.1 / - |
Vitamin B6 | 0.6 | mg | 1.5 / 25 |
Vitamin C | 1 | mg | 75 / open |
Vitamin E | 0.8 | mg | 13 / 300 |
Vitamine B2 | 0.29 | mg | 1.6 / - |
Zinc | 9.9 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 1.23 | g | - |
Carbohydrate-rich foods | 7.6 | g | - |
Drinking water | 60 | g | - |
Energy | 226 | kcal | - |
Fat | 17.8 | g | - |
Fatty acids polyunsaturated | 10.4 | g | - |
High fiber foods | 2.6 | g | - |
Linoleic acid | 9.17 | g | - |
Monounsaturated fatty acids | 3.8 | g | - |
Nicotinezuur | 4 | mg | - |
Omega-3 | 1.2 | g | 0.2-4 / - |
Phosphorus | 1600 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 196 | mg | 3500 / open |
Protein vegetable | 7.5 | g | - |
Proteins | 7.5 | g | - |
Salt | 461 | mg | 2500 / - |
Saturated fat food | 2.7 | g | - |
Sugar | 7.6 | g | - |
Unsaturated fats | 0.1 | g | - |
Vitamin B1 | 1 | mg | 1.1 / - |
Vitamin B6 | 2.5 | mg | 1.5 / 25 |
Vitamine B2 | 2 | mg | 1.6 / - |
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. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.41 | g | - |
Beta-carotene (provitamin A) | 62 | µg | - |
Calcium | 62 | mg | 950 / 2500 |
Carbohydrate-rich foods | 37 | g | - |
Copper | 0.82 | mg | 0.9 / - |
Drinking water | 6.1 | g | - |
Energy | 393 | kcal | - |
Fat | 9.9 | g | - |
Fatty acids polyunsaturated | 5.9 | g | - |
High fiber foods | 16 | g | - |
Iodine | 1.9 | µg | 150 / 600 |
Iron | 5.3 | mg | 11-16 / open |
Linoleic acid | 5.43 | g | - |
Luteïne | 790 | µg | - |
Magnesium | 280 | mg | 300-350 / - |
Monounsaturated fatty acids | 1.4 | g | - |
Nicotinezuur | 5.8 | mg | - |
Omega-3 | 0.4 | g | 0.2-4 / - |
Phosphorus | 1250 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 900 | mg | 3500 / open |
Protein vegetable | 31 | g | - |
Proteins | 31 | g | - |
Salt | 3 | mg | 2500 / - |
Saturated fat food | 2 | g | - |
Selenium | 3 | µg | 70 / 300 |
Sugar | 2 | g | - |
Vitamin B1 | 2.5 | mg | 1.1 / - |
Vitamin B6 | 0.6 | mg | 1.5 / 25 |
Vitamin E | 19 | mg | 13 / 300 |
Vitamine B2 | 0.85 | mg | 1.6 / - |
Zinc | 16.87 | 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-linolenic acid (ALA) | 0.14 | g | - |
Ash (supplement) | 5.4 | g | - |
Calcium | 42 | mg | 950 / 2500 |
Carbohydrate-rich foods | 2.7 | g | - |
Copper | 0.25 | mg | 0.9 / - |
Drinking water | 5.8 | g | - |
Energy | 574 | kcal | - |
Fat | 47.2 | g | - |
Fatty acids polyunsaturated | 23.7 | g | - |
High fiber foods | 8.5 | g | - |
Iron | 8 | mg | 11-16 / open |
Linoleic acid | 23.6 | g | - |
Magnesium | 535 | mg | 300-350 / - |
Monounsaturated fatty acids | 9.6 | g | - |
Nicotinezuur | 4.4 | mg | - |
Nitrogen (nutrient) | 5.7 | g | - |
Omega-3 | 0.1 | g | 0.2-4 / - |
Phosphorus | 1124 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 720 | mg | 3500 / open |
Protein vegetable | 30.3 | g | - |
Proteins | 30.3 | g | - |
Salt | 10 | mg | 2500 / - |
Saturated fat food | 11.1 | g | - |
Selenium | 7 | µg | 70 / 300 |
Sugar | 1.6 | g | - |
Vitamin B1 | 0.18 | mg | 1.1 / - |
Vitamin B6 | 0.17 | mg | 1.5 / 25 |
Vitamine B2 | 0.14 | mg | 1.6 / - |
Zinc | 7.94 | 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. |
---|---|---|---|
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) | 0.12 | g | - |
Beta-carotene (provitamin A) | 66 | µg | - |
Calcium | 1000 | mg | 950 / 2500 |
Cholesterol | 79 | mg | - |
Copper | 0.2 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.02 | g | - |
Drinking water | 26 | g | - |
Energy | 404 | kcal | - |
Fat | 27 | g | - |
Fatty acids polyunsaturated | 0.7 | g | - |
Iodine | 36 | µg | 150 / 600 |
Iron | 0.7 | mg | 11-16 / open |
Linoleic acid | 0.36 | g | - |
Luteïne | 3 | µg | - |
Magnesium | 44 | mg | 300-350 / - |
Monounsaturated fatty acids | 5.9 | g | - |
Nicotinezuur | 0.2 | mg | - |
Omega-3 | 0.2 | g | 0.2-4 / - |
Omega-3 (EPA) | 0.02 | g | - |
Phosphorus | 900 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 125 | mg | 3500 / open |
Protein animal | 40 | g | - |
Proteins | 40 | g | - |
Salt | 1000 | mg | 2500 / - |
Saturated fat food | 17.6 | g | - |
Unsaturated fats | 0.5 | g | - |
Vitamin A (retinol) | 201 | µg | 680-800 / 3000 |
Vitamin B1 | 0.02 | mg | 1.1 / - |
Vitamin B12 | 1.9 | µg | 2.8 / - |
Vitamin B6 | 0.096 | mg | 1.5 / 25 |
Vitamin D | 0.3 | µg | 20 / 50 |
Vitamin D3 | 0.3 | µg | - |
Vitamin E | 0.7 | mg | 13 / 300 |
Vitamin K | 80.7 | µg | 70 / - |
Vitamin K1 | 4.2 | µg | 70 / - |
Vitamin K2 | 76.5 | µg | - |
Vitamine B2 | 0.62 | mg | 1.6 / - |
Zinc | 3.6 | 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. |
---|---|---|---|
Beta-carotene (provitamin A) | 5 | µg | - |
Calcium | 1200 | mg | 950 / 2500 |
Carbohydrate-rich foods | 51 | g | - |
Cholesterol | 20 | mg | - |
Drinking water | 5 | g | - |
Energy | 357 | kcal | - |
Fat | 1 | g | - |
Iodine | 25 | µg | 150 / 600 |
Iron | 0.5 | mg | 11-16 / open |
Linoleic acid | 0.01 | g | - |
Magnesium | 130 | mg | 300-350 / - |
Monounsaturated fatty acids | 0.2 | g | - |
Nicotinezuur | 1 | mg | - |
Phosphorus | 900 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 1500 | mg | 3500 / open |
Protein animal | 36 | g | - |
Proteins | 36 | g | - |
Salt | 520 | mg | 2500 / - |
Saturated fat food | 0.7 | g | - |
Sugar | 51 | g | - |
Vitamin A (retinol) | 10 | µg | 680-800 / 3000 |
Vitamin B1 | 0.35 | mg | 1.1 / - |
Vitamin B12 | 5 | µg | 2.8 / - |
Vitamin B6 | 0.3 | mg | 1.5 / 25 |
Vitamine B2 | 1.8 | mg | 1.6 / - |
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) | 0.17 | g | - |
Beta-carotene (provitamin A) | 48 | µg | - |
Calcium | 1223 | mg | 950 / 2500 |
Cholesterol | 42 | mg | - |
Copper | 0.04 | mg | 0.9 / - |
Drinking water | 46.3 | g | - |
Energy | 264 | kcal | - |
Fat | 13 | g | - |
Fatty acids polyunsaturated | 0.4 | g | - |
Iodine | 26 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 0.21 | g | - |
Luteïne | 2 | µg | - |
Magnesium | 40 | mg | 300-350 / - |
Monounsaturated fatty acids | 2.7 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.2 | g | 0.2-4 / - |
Phosphorus | 830 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 600 | mg | 3500 / open |
Protein animal | 36.7 | g | - |
Proteins | 36.7 | g | - |
Salt | 50 | mg | 2500 / - |
Saturated fat food | 8.4 | g | - |
Selenium | 8 | µg | 70 / 300 |
Unsaturated fats | 0.4 | g | - |
Vitamin A (retinol) | 94 | µg | 680-800 / 3000 |
Vitamin B1 | 0.03 | mg | 1.1 / - |
Vitamin B12 | 2.8 | µg | 2.8 / - |
Vitamin B6 | 0.06 | mg | 1.5 / 25 |
Vitamin C | 1 | mg | 75 / open |
Vitamin D | 0.1 | µg | 20 / 50 |
Vitamin D3 | 0.1 | µg | - |
Vitamin E | 0.4 | mg | 13 / 300 |
Vitamine B2 | 0.2 | mg | 1.6 / - |
Zinc | 3.8 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.15 | g | - |
Beta-carotene (provitamin A) | 48 | µg | - |
Calcium | 1136 | mg | 950 / 2500 |
Cholesterol | 39 | mg | - |
Copper | 0.11 | mg | 0.9 / - |
Drinking water | 46 | g | - |
Energy | 240 | kcal | - |
Fat | 11.9 | g | - |
Fatty acids polyunsaturated | 0.3 | g | - |
Iodine | 24 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 0.19 | g | - |
Luteïne | 1 | µg | - |
Magnesium | 28 | mg | 300-350 / - |
Monounsaturated fatty acids | 2.5 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.2 | g | 0.2-4 / - |
Phosphorus | 794 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 68 | mg | 3500 / open |
Protein animal | 33.1 | g | - |
Proteins | 33.1 | g | - |
Salt | 787 | mg | 2500 / - |
Saturated fat food | 7.8 | g | - |
Selenium | 10 | µg | 70 / 300 |
Unsaturated fats | 0.3 | g | - |
Vitamin A (retinol) | 94 | µg | 680-800 / 3000 |
Vitamin B1 | 0.03 | mg | 1.1 / - |
Vitamin B12 | 2.8 | µg | 2.8 / - |
Vitamin B6 | 0.06 | mg | 1.5 / 25 |
Vitamin C | 1 | mg | 75 / open |
Vitamin D | 0.1 | µg | 20 / 50 |
Vitamin D3 | 0.1 | µg | - |
Vitamin E | 0.3 | mg | 13 / 300 |
Vitamine B2 | 0.18 | mg | 1.6 / - |
Zinc | 4.5 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.2 | g | - |
Beta-carotene (provitamin A) | 77 | µg | - |
Calcium | 450 | mg | 950 / 2500 |
Carbohydrate-rich foods | 1 | g | - |
Cholesterol | 60 | mg | - |
Copper | 0.03 | mg | 0.9 / - |
Drinking water | 59 | g | - |
Energy | 231 | kcal | - |
Fat | 18.9 | g | - |
Fatty acids polyunsaturated | 0.6 | g | - |
Iodine | 9 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 0.32 | g | - |
Magnesium | 21 | mg | 300-350 / - |
Monounsaturated fatty acids | 5.4 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.2 | g | 0.2-4 / - |
Phosphorus | 781 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 40 | mg | 3500 / open |
Protein animal | 14.3 | g | - |
Proteins | 14.3 | g | - |
Salt | 725 | mg | 2500 / - |
Saturated fat food | 10.6 | g | - |
Selenium | 11 | µg | 70 / 300 |
Sugar | 1 | g | - |
Unsaturated fats | 0.7 | g | - |
Vitamin A (retinol) | 203 | µg | 680-800 / 3000 |
Vitamin B1 | 0.02 | mg | 1.1 / - |
Vitamin B12 | 0.64 | µg | 2.8 / - |
Vitamin B6 | 0.014 | mg | 1.5 / 25 |
Vitamin C | 1 | mg | 75 / open |
Vitamin D | 0.2 | µg | 20 / 50 |
Vitamin D3 | 0.2 | µg | - |
Vitamin E | 0.6 | mg | 13 / 300 |
Vitamine B2 | 0.24 | mg | 1.6 / - |
Zinc | 2 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.12 | g | - |
Beta-carotene (provitamin A) | 77 | µg | - |
Calcium | 800 | mg | 950 / 2500 |
Carbohydrate-rich foods | 2.3 | g | - |
Cholesterol | 50 | mg | - |
Copper | 0.03 | mg | 0.9 / - |
Drinking water | 70.7 | g | - |
Energy | 177 | kcal | - |
Fat | 12 | g | - |
Fatty acids polyunsaturated | 0.4 | g | - |
Iodine | 11 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 0.2 | g | - |
Magnesium | 21 | mg | 300-350 / - |
Monounsaturated fatty acids | 3.4 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.1 | g | 0.2-4 / - |
Phosphorus | 781 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 116 | mg | 3500 / open |
Protein animal | 15 | g | - |
Proteins | 15 | g | - |
Salt | 811 | mg | 2500 / - |
Saturated fat food | 6.7 | g | - |
Selenium | 9 | µg | 70 / 300 |
Sugar | 2.3 | g | - |
Unsaturated fats | 0.4 | g | - |
Vitamin A (retinol) | 152 | µg | 680-800 / 3000 |
Vitamin B1 | 0.03 | mg | 1.1 / - |
Vitamin B12 | 0.6 | µg | 2.8 / - |
Vitamin B6 | 0.014 | mg | 1.5 / 25 |
Vitamin C | 1 | mg | 75 / open |
Vitamin D | 0.2 | µg | 20 / 50 |
Vitamin D3 | 0.2 | µg | - |
Vitamin E | 0.4 | mg | 13 / 300 |
Vitamine B2 | 0.2 | mg | 1.6 / - |
Zinc | 3 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.23 | g | - |
Ash (supplement) | 4.2 | g | - |
Beta-carotene (provitamin A) | 77 | µg | - |
Calcium | 467 | mg | 950 / 2500 |
Carbohydrate-rich foods | 2.5 | g | - |
Cholesterol | 60 | mg | - |
Copper | 0.03 | mg | 0.9 / - |
Drinking water | 55.5 | g | - |
Energy | 263 | kcal | - |
Fat | 21.9 | g | - |
Fatty acids polyunsaturated | 0.6 | g | - |
High fiber foods | 0.5 | g | - |
Iodine | 9 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 0.37 | g | - |
Luteïne | 6 | µg | - |
Magnesium | 21 | mg | 300-350 / - |
Monounsaturated fatty acids | 6.2 | g | - |
Nicotinezuur | 0.1 | mg | - |
Nitrogen (nutrient) | 2.1 | g | - |
Omega-3 | 0.2 | g | 0.2-4 / - |
Phosphorus | 781 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 109 | mg | 3500 / open |
Protein animal | 13.3 | g | - |
Proteins | 13.3 | g | - |
Salt | 991 | mg | 2500 / - |
Saturated fat food | 12.3 | g | - |
Selenium | 8 | µg | 70 / 300 |
Sugar | 2.2 | g | - |
Unsaturated fats | 0.8 | g | - |
Vitamin A (retinol) | 203 | µg | 680-800 / 3000 |
Vitamin B1 | 0.02 | mg | 1.1 / - |
Vitamin B12 | 0.64 | µg | 2.8 / - |
Vitamin B6 | 0.014 | mg | 1.5 / 25 |
Vitamin C | 1 | mg | 75 / open |
Vitamin E | 0.6 | mg | 13 / 300 |
Vitamin K | 12.7 | µg | 70 / - |
Vitamin K1 | 2 | µg | 70 / - |
Vitamin K2 | 10.7 | µg | - |
Vitamine B2 | 0.24 | mg | 1.6 / - |
Zinc | 2 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.01 | g | - |
Calcium | 685 | mg | 950 / 2500 |
Cholesterol | 152 | mg | - |
Docosapentaenoic Acid (DPA) | 0.04 | g | - |
Drinking water | 12 | g | - |
Energy | 355 | kcal | - |
Fat | 3 | g | - |
Fatty acids polyunsaturated | 1.4 | g | - |
Iodine | 196 | µg | 150 / 600 |
Iron | 4.9 | mg | 11-16 / open |
Linoleic acid | 0.02 | g | - |
Monounsaturated fatty acids | 0.3 | g | - |
Nicotinezuur | 7.2 | mg | - |
Omega-3 | 1.3 | g | 0.2-4 / - |
Omega-3 (DHA) | 0.85 | g | - |
Omega-3 (EPA) | 0.35 | g | - |
Phosphorus | 780 | mg | 550 / - |
Protein animal | 82 | g | - |
Proteins | 82 | g | - |
Salt | 7027 | mg | 2500 / - |
Saturated fat food | 0.6 | g | - |
Vitamin A (retinol) | 2 | µg | 680-800 / 3000 |
Vitamin B1 | 0.1 | mg | 1.1 / - |
Vitamine B2 | 0.08 | mg | 1.6 / - |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.01 | g | - |
Calcium | 680 | mg | 950 / 2500 |
Carbohydrate-rich foods | 1 | g | - |
Cholesterol | 505 | mg | - |
Copper | 0.96 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.03 | g | - |
Drinking water | 34 | g | - |
Energy | 274 | kcal | - |
Fat | 2 | g | - |
Fatty acids polyunsaturated | 0.7 | g | - |
Iodine | 83 | µg | 150 / 600 |
Iron | 4.9 | mg | 11-16 / open |
Linoleic acid | 0.04 | g | - |
Magnesium | 290 | mg | 300-350 / - |
Monounsaturated fatty acids | 0.4 | g | - |
Nicotinezuur | 7.2 | mg | - |
Omega-3 | 0.5 | g | 0.2-4 / - |
Omega-3 (DHA) | 0.2 | g | - |
Omega-3 (EPA) | 0.29 | g | - |
Phosphorus | 780 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 500 | mg | 3500 / open |
Protein animal | 63 | g | - |
Proteins | 63 | g | - |
Salt | 4330 | mg | 2500 / - |
Saturated fat food | 0.5 | g | - |
Selenium | 170 | µg | 70 / 300 |
Vitamin B1 | 0.1 | mg | 1.1 / - |
Vitamin B12 | 5 | µg | 2.8 / - |
Vitamine B2 | 0.08 | mg | 1.6 / - |
Zinc | 3.7 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.07 | g | - |
Beta-carotene (provitamin A) | 60 | µg | - |
Calcium | 548 | mg | 950 / 2500 |
Carbohydrate-rich foods | 1.7 | g | - |
Cholesterol | 29 | mg | - |
Copper | 0.03 | mg | 0.9 / - |
Drinking water | 74.3 | g | - |
Energy | 137 | kcal | - |
Fat | 6.8 | g | - |
Fatty acids polyunsaturated | 0.2 | g | - |
Iodine | 13 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 0.12 | g | - |
Magnesium | 21 | mg | 300-350 / - |
Monounsaturated fatty acids | 1.9 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.1 | g | 0.2-4 / - |
Phosphorus | 780 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 200 | mg | 3500 / open |
Protein animal | 17.2 | g | - |
Proteins | 17.2 | g | - |
Salt | 800 | mg | 2500 / - |
Saturated fat food | 3.8 | g | - |
Selenium | 8 | µg | 70 / 300 |
Sugar | 1.7 | g | - |
Unsaturated fats | 0.3 | g | - |
Vitamin A (retinol) | 120 | µg | 680-800 / 3000 |
Vitamin B1 | 0.03 | mg | 1.1 / - |
Vitamin B12 | 0.4 | µg | 2.8 / - |
Vitamin B6 | 0.014 | mg | 1.5 / 25 |
Vitamin C | 1 | mg | 75 / open |
Vitamin D | 0.1 | µg | 20 / 50 |
Vitamin D3 | 0.1 | µg | - |
Vitamin E | 0.3 | mg | 13 / 300 |
Vitamine B2 | 0.5 | mg | 1.6 / - |
Zinc | 2.2 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.14 | g | - |
Beta-carotene (provitamin A) | 5 | µg | - |
Calcium | 670 | mg | 950 / 2500 |
Carbohydrate-rich foods | 6 | g | - |
Copper | 1.46 | mg | 0.9 / - |
Drinking water | 5 | g | - |
Energy | 629 | kcal | - |
Fat | 55 | g | - |
Fatty acids polyunsaturated | 24 | g | - |
High fiber foods | 3 | g | - |
Iodine | 5 | µg | 150 / 600 |
Iron | 7.8 | mg | 11-16 / open |
Linoleic acid | 23.8 | g | - |
Magnesium | 370 | mg | 300-350 / - |
Monounsaturated fatty acids | 20.7 | g | - |
Nicotinezuur | 4.7 | mg | - |
Omega-3 | 0.1 | g | 0.2-4 / - |
Phosphorus | 778 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 407 | mg | 3500 / open |
Protein vegetable | 26 | g | - |
Proteins | 26 | g | - |
Salt | 40 | mg | 2500 / - |
Saturated fat food | 8.1 | g | - |
Vitamin B1 | 0.72 | mg | 1.1 / - |
Vitamin B6 | 0.15 | mg | 1.5 / 25 |
Vitamin E | 2.5 | mg | 13 / 300 |
Vitamine B2 | 0.08 | mg | 1.6 / - |
Zinc | 5.4 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.67 | g | - |
Ash (supplement) | 4 | g | - |
Beta-carotene (provitamin A) | 73 | µg | - |
Calcium | 443 | mg | 950 / 2500 |
Carbohydrate-rich foods | 2.7 | g | - |
Cholesterol | 55.8 | mg | - |
Copper | 0.1 | mg | 0.9 / - |
Drinking water | 51.9 | g | - |
Energy | 294 | kcal | - |
Fat | 25.1 | g | - |
Fatty acids polyunsaturated | 3.7 | g | - |
High fiber foods | 0.7 | g | - |
Iodine | 7 | µg | 150 / 600 |
Iron | 0.4 | mg | 11-16 / open |
Linoleic acid | 2.91 | g | - |
Luteïne | 7 | µg | - |
Magnesium | 33 | mg | 300-350 / - |
Monounsaturated fatty acids | 6.7 | g | - |
Nicotinezuur | 0.2 | mg | - |
Nitrogen (nutrient) | 2 | g | - |
Omega-3 | 0.7 | g | 0.2-4 / - |
Omega-3 (EPA) | 0.02 | g | - |
Phosphorus | 763 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 139 | mg | 3500 / open |
Protein animal | 9.6 | g | - |
Protein vegetable | 3.9 | g | - |
Proteins | 13.5 | g | - |
Salt | 922 | mg | 2500 / - |
Saturated fat food | 11.9 | g | - |
Selenium | 8 | µg | 70 / 300 |
Sugar | 2.2 | g | - |
Unsaturated fats | 0.7 | g | - |
Vitamin A (retinol) | 189 | µg | 680-800 / 3000 |
Vitamin B1 | 0.05 | mg | 1.1 / - |
Vitamin B12 | 0.6 | µg | 2.8 / - |
Vitamin B6 | 0.04 | mg | 1.5 / 25 |
Vitamin C | 1 | mg | 75 / open |
Vitamin E | 0.8 | mg | 13 / 300 |
Vitamin K | 11.8 | µg | 70 / - |
Vitamin K1 | 1.9 | µg | 70 / - |
Vitamin K2 | 10 | µg | - |
Vitamine B2 | 0.23 | mg | 1.6 / - |
Zeaxanthin | 1 | µg | - |
Zinc | 2.1 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha carotene | 1 | µg | - |
Alpha-linolenic acid (ALA) | 0.13 | g | - |
Beta-carotene (provitamin A) | 145 | µg | - |
Calcium | 930 | mg | 950 / 2500 |
Carbohydrate-rich foods | 35 | g | - |
Cholesterol | 84 | mg | - |
Copper | 0.02 | mg | 0.9 / - |
Docosapentaenoic Acid (DPA) | 0.02 | g | - |
Drinking water | 4 | g | - |
Energy | 504 | kcal | - |
Fat | 28.4 | g | - |
Fatty acids polyunsaturated | 0.8 | g | - |
Iodine | 25 | µg | 150 / 600 |
Iron | 0.2 | mg | 11-16 / open |
Linoleic acid | 0.38 | g | - |
Luteïne | 10 | µg | - |
Magnesium | 85 | mg | 300-350 / - |
Monounsaturated fatty acids | 6.2 | g | - |
Nicotinezuur | 0.7 | mg | - |
Omega-3 | 0.2 | g | 0.2-4 / - |
Omega-3 (EPA) | 0.02 | g | - |
Phosphorus | 750 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 1209 | mg | 3500 / open |
Protein animal | 27.1 | g | - |
Proteins | 27.1 | g | - |
Salt | 344 | mg | 2500 / - |
Saturated fat food | 18.5 | g | - |
Selenium | 10 | µg | 70 / 300 |
Sugar | 35 | g | - |
Unsaturated fats | 0.5 | g | - |
Vitamin A (retinol) | 287 | µg | 680-800 / 3000 |
Vitamin B1 | 0.28 | mg | 1.1 / - |
Vitamin B12 | 3.7 | µg | 2.8 / - |
Vitamin B6 | 0.25 | mg | 1.5 / 25 |
Vitamin D | 0.1 | µg | 20 / 50 |
Vitamin D3 | 0.1 | µg | - |
Vitamin E | 0.8 | mg | 13 / 300 |
Vitamin K | 2.2 | µg | 70 / - |
Vitamin K1 | 2.2 | µg | 70 / - |
Vitamine B2 | 1.3 | mg | 1.6 / - |
Zinc | 3.09 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.34 | g | - |
Beta-carotene (provitamin A) | 150 | µg | - |
Calcium | 603 | mg | 950 / 2500 |
Carbohydrate-rich foods | 1.8 | g | - |
Cholesterol | 105 | mg | - |
Copper | 0.2 | mg | 0.9 / - |
Drinking water | 48.5 | g | - |
Energy | 331 | kcal | - |
Fat | 26.2 | g | - |
Fatty acids polyunsaturated | 0.8 | g | - |
High fiber foods | 0.1 | g | - |
Iodine | 15 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 0.43 | g | - |
Magnesium | 41 | mg | 300-350 / - |
Monounsaturated fatty acids | 5.5 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.3 | g | 0.2-4 / - |
Phosphorus | 750 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 150 | mg | 3500 / open |
Protein animal | 21.2 | g | - |
Proteins | 21.2 | g | - |
Salt | 1044 | mg | 2500 / - |
Saturated fat food | 17.1 | g | - |
Selenium | 10 | µg | 70 / 300 |
Sugar | 1 | g | - |
Unsaturated fats | 0.7 | g | - |
Vitamin A (retinol) | 300 | µg | 680-800 / 3000 |
Vitamin B1 | 0.03 | mg | 1.1 / - |
Vitamin B12 | 0.9 | µg | 2.8 / - |
Vitamin B6 | 0.03 | mg | 1.5 / 25 |
Vitamin C | 1 | mg | 75 / open |
Vitamin D | 0.3 | µg | 20 / 50 |
Vitamin D3 | 0.2 | µg | - |
Vitamine B2 | 0.3 | mg | 1.6 / - |
Zinc | 3 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.18 | g | - |
Beta-carotene (provitamin A) | 77 | µg | - |
Calcium | 500 | mg | 950 / 2500 |
Carbohydrate-rich foods | 2 | g | - |
Cholesterol | 60 | mg | - |
Copper | 0.03 | mg | 0.9 / - |
Drinking water | 60 | g | - |
Energy | 227 | kcal | - |
Fat | 17 | g | - |
Fatty acids polyunsaturated | 0.5 | g | - |
Iodine | 11 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 0.29 | g | - |
Magnesium | 23 | mg | 300-350 / - |
Monounsaturated fatty acids | 4.8 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.2 | g | 0.2-4 / - |
Phosphorus | 750 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 200 | mg | 3500 / open |
Protein animal | 16 | g | - |
Proteins | 16 | g | - |
Salt | 650 | mg | 2500 / - |
Saturated fat food | 9.5 | g | - |
Selenium | 8 | µg | 70 / 300 |
Sugar | 2 | g | - |
Unsaturated fats | 0.6 | g | - |
Vitamin A (retinol) | 200 | µg | 680-800 / 3000 |
Vitamin B1 | 0.03 | mg | 1.1 / - |
Vitamin B12 | 0.6 | µg | 2.8 / - |
Vitamin B6 | 0.014 | mg | 1.5 / 25 |
Vitamin C | 1 | mg | 75 / open |
Vitamin D | 0.2 | µg | 20 / 50 |
Vitamin D3 | 0.2 | µg | - |
Vitamine B2 | 0.2 | mg | 1.6 / - |
Zinc | 3 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Calcium | 58 | mg | 950 / 2500 |
Carbohydrate-rich foods | 50.8 | g | - |
Drinking water | 6.6 | g | - |
Energy | 367 | kcal | - |
Fat | 7 | g | - |
Fatty acids polyunsaturated | 2.8 | g | - |
High fiber foods | 15.4 | g | - |
Iron | 5.4 | mg | 11-16 / open |
Linoleic acid | 2.63 | g | - |
Magnesium | 235 | mg | 300-350 / - |
Monounsaturated fatty acids | 2.5 | g | - |
Nicotinezuur | 0.9 | mg | - |
Phosphorus | 734 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 566 | mg | 3500 / open |
Protein vegetable | 17.3 | g | - |
Proteins | 17.3 | g | - |
Salt | 4 | mg | 2500 / - |
Saturated fat food | 1.2 | g | - |
Sugar | 1.5 | g | - |
Vitamin B1 | 1.17 | mg | 1.1 / - |
Vitamin B6 | 0.17 | mg | 1.5 / 25 |
Vitamin E | 1 | mg | 13 / 300 |
Vitamin K | 3.2 | µg | 70 / - |
Vitamin K1 | 3.2 | µg | 70 / - |
Vitamine B2 | 0.22 | mg | 1.6 / - |
Zinc | 3.11 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.17 | g | - |
Beta-carotene (provitamin A) | 48 | µg | - |
Calcium | 1223 | mg | 950 / 2500 |
Cholesterol | 42 | mg | - |
Copper | 0.04 | mg | 0.9 / - |
Drinking water | 46.3 | g | - |
Energy | 264 | kcal | - |
Fat | 13 | g | - |
Fatty acids polyunsaturated | 0.4 | g | - |
Iodine | 26 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 0.21 | g | - |
Luteïne | 2 | µg | - |
Magnesium | 40 | mg | 300-350 / - |
Monounsaturated fatty acids | 2.7 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.2 | g | 0.2-4 / - |
Phosphorus | 830 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 600 | mg | 3500 / open |
Protein animal | 36.7 | g | - |
Proteins | 36.7 | g | - |
Salt | 50 | mg | 2500 / - |
Saturated fat food | 8.4 | g | - |
Selenium | 8 | µg | 70 / 300 |
Unsaturated fats | 0.4 | g | - |
Vitamin A (retinol) | 94 | µg | 680-800 / 3000 |
Vitamin B1 | 0.03 | mg | 1.1 / - |
Vitamin B12 | 2.8 | µg | 2.8 / - |
Vitamin B6 | 0.06 | mg | 1.5 / 25 |
Vitamin C | 1 | mg | 75 / open |
Vitamin D | 0.1 | µg | 20 / 50 |
Vitamin D3 | 0.1 | µg | - |
Vitamin E | 0.4 | mg | 13 / 300 |
Vitamine B2 | 0.2 | mg | 1.6 / - |
Zinc | 3.8 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha carotene | 1 | µg | - |
Alpha-linolenic acid (ALA) | 0.26 | g | - |
Beta-carotene (provitamin A) | 82 | µg | - |
Calcium | 1130 | mg | 950 / 2500 |
Cholesterol | 70 | mg | - |
Copper | 0.1 | mg | 0.9 / - |
Drinking water | 41.3 | g | - |
Energy | 307 | kcal | - |
Fat | 20 | g | - |
Fatty acids polyunsaturated | 0.6 | g | - |
Iodine | 23 | µg | 150 / 600 |
Iron | 0.2 | mg | 11-16 / open |
Linoleic acid | 0.32 | g | - |
Luteïne | 3 | µg | - |
Lycopene (tomato products,) | 1 | µg | - |
Magnesium | 40 | mg | 300-350 / - |
Monounsaturated fatty acids | 4.2 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.3 | g | 0.2-4 / - |
Phosphorus | 690 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 120 | mg | 3500 / open |
Protein animal | 31.7 | g | - |
Proteins | 31.7 | g | - |
Salt | 810 | mg | 2500 / - |
Saturated fat food | 13 | g | - |
Selenium | 14 | µg | 70 / 300 |
Unsaturated fats | 0.5 | g | - |
Vitamin A (retinol) | 145 | µg | 680-800 / 3000 |
Vitamin B1 | 0.01 | mg | 1.1 / - |
Vitamin B12 | 1.1 | µg | 2.8 / - |
Vitamin B6 | 0.04 | mg | 1.5 / 25 |
Vitamin D | 0.2 | µg | 20 / 50 |
Vitamin D3 | 0.2 | µg | - |
Vitamin E | 0.5 | mg | 13 / 300 |
Vitamin K | 47.5 | µg | 70 / - |
Vitamin K1 | 2.3 | µg | 70 / - |
Vitamin K2 | 45.2 | µg | - |
Vitamine B2 | 0.3 | mg | 1.6 / - |
Zeaxanthin | 1 | µg | - |
Zinc | 5 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Calcium | 250 | mg | 950 / 2500 |
Carbohydrate-rich foods | 94 | g | - |
Copper | 0.05 | mg | 0.9 / - |
Drinking water | 1 | g | - |
Energy | 377 | kcal | - |
High fiber foods | 0.3 | g | - |
Iodine | 0.5 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Magnesium | 7 | mg | 300-350 / - |
Phosphorus | 690 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 2 | mg | 3500 / open |
Salt | 1000 | mg | 2500 / - |
Sugar | 75 | g | - |
Zinc | 2.5 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Calcium | 350 | mg | 950 / 2500 |
Carbohydrate-rich foods | 89 | g | - |
Drinking water | 11 | g | - |
Energy | 370 | kcal | - |
Fat | 1 | g | - |
High fiber foods | 0.5 | g | - |
Iodine | 0.5 | µg | 150 / 600 |
Iron | 1 | mg | 11-16 / open |
Linoleic acid | 0.03 | g | - |
Monounsaturated fatty acids | 0.3 | g | - |
Phosphorus | 680 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 260 | mg | 3500 / open |
Protein vegetable | 1 | g | - |
Proteins | 1 | g | - |
Salt | 1080 | mg | 2500 / - |
Saturated fat food | 0.6 | g | - |
Sugar | 67 | g | - |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.08 | g | - |
Beta-carotene (provitamin A) | 12 | µg | - |
Calcium | 1050 | mg | 950 / 2500 |
Carbohydrate-rich foods | 0.2 | g | - |
Cholesterol | 20 | mg | - |
Copper | 0.1 | mg | 0.9 / - |
Drinking water | 61.2 | g | - |
Energy | 187 | kcal | - |
Fat | 6.4 | g | - |
Fatty acids polyunsaturated | 0.2 | g | - |
Iodine | 23 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 0.1 | g | - |
Luteïne | 1 | µg | - |
Magnesium | 35 | mg | 300-350 / - |
Monounsaturated fatty acids | 1.3 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.1 | g | 0.2-4 / - |
Phosphorus | 670 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 120 | mg | 3500 / open |
Protein animal | 32.2 | g | - |
Proteins | 32.2 | g | - |
Salt | 865 | mg | 2500 / - |
Saturated fat food | 4.1 | g | - |
Selenium | 13 | µg | 70 / 300 |
Sugar | 0.2 | g | - |
Unsaturated fats | 0.2 | g | - |
Vitamin A (retinol) | 59 | µg | 680-800 / 3000 |
Vitamin B1 | 0.02 | mg | 1.1 / - |
Vitamin B12 | 2 | µg | 2.8 / - |
Vitamin B6 | 0.04 | mg | 1.5 / 25 |
Vitamin D | 0.1 | µg | 20 / 50 |
Vitamin D3 | 0.1 | µg | - |
Vitamin E | 0.2 | mg | 13 / 300 |
Vitamine B2 | 0.3 | mg | 1.6 / - |
Zinc | 4.5 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.6 | g | - |
Calcium | 1160 | mg | 950 / 2500 |
Drinking water | 33 | g | - |
Energy | 403 | kcal | - |
Fat | 31 | g | - |
Fatty acids polyunsaturated | 3.8 | g | - |
Iodine | 22 | µg | 150 / 600 |
Iron | 0.2 | mg | 11-16 / open |
Linoleic acid | 3 | g | - |
Monounsaturated fatty acids | 16.3 | g | - |
Omega-3 | 0.6 | g | 0.2-4 / - |
Phosphorus | 670 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 90 | mg | 3500 / open |
Protein animal | 31 | g | - |
Proteins | 31 | g | - |
Salt | 640 | mg | 2500 / - |
Saturated fat food | 9.6 | g | - |
Unsaturated fats | 0.1 | g | - |
Vitamin B12 | 1.8 | µg | 2.8 / - |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.6 | g | - |
Calcium | 1150 | mg | 950 / 2500 |
Drinking water | 36 | g | - |
Energy | 387 | kcal | - |
Fat | 30.1 | g | - |
Fatty acids polyunsaturated | 3.8 | g | - |
Iodine | 21 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 3 | g | - |
Monounsaturated fatty acids | 16.3 | g | - |
Omega-3 | 0.7 | g | 0.2-4 / - |
Phosphorus | 670 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 90 | mg | 3500 / open |
Protein animal | 29 | g | - |
Proteins | 29 | g | - |
Salt | 600 | mg | 2500 / - |
Saturated fat food | 8.6 | g | - |
Unsaturated fats | 0.1 | g | - |
Vitamin B12 | 1.8 | µg | 2.8 / - |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.26 | g | - |
Beta-carotene (provitamin A) | 110 | µg | - |
Calcium | 1033 | mg | 950 / 2500 |
Cholesterol | 54 | mg | - |
Copper | 0.08 | mg | 0.9 / - |
Drinking water | 46.7 | g | - |
Energy | 306 | kcal | - |
Fat | 19.8 | g | - |
Fatty acids polyunsaturated | 0.6 | g | - |
Iodine | 22 | µg | 150 / 600 |
Iron | 0.2 | mg | 11-16 / open |
Linoleic acid | 0.32 | g | - |
Magnesium | 40 | mg | 300-350 / - |
Monounsaturated fatty acids | 4.2 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.3 | g | 0.2-4 / - |
Phosphorus | 667 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 107 | mg | 3500 / open |
Protein animal | 31.9 | g | - |
Proteins | 31.9 | g | - |
Salt | 702 | mg | 2500 / - |
Saturated fat food | 12.9 | g | - |
Selenium | 15 | µg | 70 / 300 |
Unsaturated fats | 0.5 | g | - |
Vitamin A (retinol) | 190 | µg | 680-800 / 3000 |
Vitamin B1 | 0.03 | mg | 1.1 / - |
Vitamin B12 | 2.23 | µg | 2.8 / - |
Vitamin B6 | 0.05 | mg | 1.5 / 25 |
Vitamin D | 0.2 | µg | 20 / 50 |
Vitamin D3 | 0.2 | µg | - |
Vitamin E | 0.5 | mg | 13 / 300 |
Vitamin K | 47.5 | µg | 70 / - |
Vitamin K1 | 2.3 | µg | 70 / - |
Vitamin K2 | 45.2 | µg | - |
Vitamine B2 | 0.33 | mg | 1.6 / - |
Zinc | 4.47 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.23 | g | - |
Beta-carotene (provitamin A) | 110 | µg | - |
Calcium | 930 | mg | 950 / 2500 |
Cholesterol | 57 | mg | - |
Copper | 0.08 | mg | 0.9 / - |
Drinking water | 50.3 | g | - |
Energy | 282 | kcal | - |
Fat | 18 | g | - |
Fatty acids polyunsaturated | 0.5 | g | - |
Iodine | 21 | µg | 150 / 600 |
Iron | 0.2 | mg | 11-16 / open |
Linoleic acid | 0.29 | g | - |
Magnesium | 40 | mg | 300-350 / - |
Monounsaturated fatty acids | 3.8 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.2 | g | 0.2-4 / - |
Phosphorus | 667 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 107 | mg | 3500 / open |
Protein animal | 29.9 | g | - |
Proteins | 29.9 | g | - |
Salt | 668 | mg | 2500 / - |
Saturated fat food | 11.7 | g | - |
Selenium | 15 | µg | 70 / 300 |
Unsaturated fats | 0.5 | g | - |
Vitamin A (retinol) | 190 | µg | 680-800 / 3000 |
Vitamin B1 | 0.03 | mg | 1.1 / - |
Vitamin B12 | 2.23 | µg | 2.8 / - |
Vitamin B6 | 0.05 | mg | 1.5 / 25 |
Vitamin D | 0.2 | µg | 20 / 50 |
Vitamin D3 | 0.2 | µg | - |
Vitamin E | 0.5 | mg | 13 / 300 |
Vitamin K | 47.5 | µg | 70 / - |
Vitamin K1 | 2.3 | µg | 70 / - |
Vitamin K2 | 45.2 | µg | - |
Vitamine B2 | 0.33 | mg | 1.6 / - |
Zinc | 4.47 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 9.99 | g | - |
Calcium | 255 | mg | 950 / 2500 |
Carbohydrate-rich foods | 13 | g | - |
Drinking water | 2.2 | g | - |
Energy | 477 | kcal | - |
Fat | 31 | g | - |
Fatty acids polyunsaturated | 20.6 | g | - |
High fiber foods | 34.8 | g | - |
Iodine | 0.5 | µg | 150 / 600 |
Iron | 5.7 | mg | 11-16 / open |
Linoleic acid | 3.96 | g | - |
Magnesium | 181 | mg | 300-350 / - |
Monounsaturated fatty acids | 6.3 | g | - |
Nicotinezuur | 3.1 | mg | - |
Omega-3 | 16.6 | g | 0.2-4 / - |
Phosphorus | 660 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 725 | mg | 3500 / open |
Protein vegetable | 19 | g | - |
Proteins | 19 | g | - |
Salt | 28 | mg | 2500 / - |
Saturated fat food | 2.9 | g | - |
Vitamin B1 | 1.64 | mg | 1.1 / - |
Vitamin E | 0.7 | mg | 13 / 300 |
Vitamine B2 | 0.16 | mg | 1.6 / - |
Zinc | 7.8 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.32 | g | - |
Beta-carotene (provitamin A) | 46 | µg | - |
Calcium | 953 | mg | 950 / 2500 |
Cholesterol | 79 | mg | - |
Copper | 0.04 | mg | 0.9 / - |
Drinking water | 42.7 | g | - |
Energy | 339 | kcal | - |
Fat | 24.6 | g | - |
Fatty acids polyunsaturated | 0.7 | g | - |
Iodine | 21 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 0.4 | g | - |
Luteïne | 3 | µg | - |
Magnesium | 28 | mg | 300-350 / - |
Monounsaturated fatty acids | 5.2 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.3 | g | 0.2-4 / - |
Phosphorus | 660 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 600 | mg | 3500 / open |
Protein animal | 29.4 | g | - |
Proteins | 29.4 | g | - |
Salt | 50 | mg | 2500 / - |
Saturated fat food | 16 | g | - |
Selenium | 8 | µg | 70 / 300 |
Unsaturated fats | 0.7 | g | - |
Vitamin A (retinol) | 204 | µg | 680-800 / 3000 |
Vitamin B1 | 0.03 | mg | 1.1 / - |
Vitamin B12 | 1.89 | µg | 2.8 / - |
Vitamin B6 | 0.06 | mg | 1.5 / 25 |
Vitamin C | 1 | mg | 75 / open |
Vitamin D | 0.3 | µg | 20 / 50 |
Vitamin D3 | 0.2 | µg | - |
Vitamin E | 0.7 | mg | 13 / 300 |
Vitamine B2 | 0.2 | mg | 1.6 / - |
Zinc | 3.8 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.33 | g | - |
Beta-carotene (provitamin A) | 100 | µg | - |
Calcium | 936 | mg | 950 / 2500 |
Cholesterol | 84 | mg | - |
Copper | 0.04 | mg | 0.9 / - |
Drinking water | 39 | g | - |
Energy | 341 | kcal | - |
Fat | 25.7 | g | - |
Fatty acids polyunsaturated | 0.7 | g | - |
Iodine | 19 | µg | 150 / 600 |
Iron | 0.1 | mg | 11-16 / open |
Linoleic acid | 0.42 | g | - |
Luteïne | 3 | µg | - |
Magnesium | 28 | mg | 300-350 / - |
Monounsaturated fatty acids | 5.4 | g | - |
Nicotinezuur | 0.1 | mg | - |
Omega-3 | 0.3 | g | 0.2-4 / - |
Phosphorus | 654 | mg | 550 / - |
Potassium (such as whole grains, green vegetables, seaweed, | 36 | mg | 3500 / open |
Protein animal | 27.3 | g | - |
Proteins | 27.3 | g | - |
Salt | 898 | mg | 2500 / - |
Saturated fat food | 16.7 | g | - |
Selenium | 12 | µg | 70 / 300 |
Unsaturated fats | 0.7 | g | - |
Vitamin A (retinol) | 204 | µg | 680-800 / 3000 |
Vitamin B1 | 0.03 | mg | 1.1 / - |
Vitamin B12 | 1.89 | µg | 2.8 / - |
Vitamin B6 | 0.06 | mg | 1.5 / 25 |
Vitamin C | 1 | mg | 75 / open |
Vitamin D | 0.3 | µg | 20 / 50 |
Vitamin D3 | 0.2 | µg | - |
Vitamin E | 0.7 | mg | 13 / 300 |
Vitamine B2 | 0.18 | mg | 1.6 / - |
Zinc | 3.3 | mg | 7-9 / 25 |
Nutrient | Value | Unit | RDA / max. |
---|---|---|---|
Alpha-linolenic acid (ALA) | 0.02 | g | - |
Ash (supplement) | 3.4 | g | - |