Food sources vs nutrients

	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.
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.
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)	0.15	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)	0.07	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)	0.67	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

Food:
Food group:
Nutrient:

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.
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	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)	0.33	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

Food sources with"Phosphorus"