Food sources vs nutrients

	Food (50 of 2152)		Food group	Selenium[µg] RDA: 70 ug/dag
1	Breakfast bacon	8.6	Nuts and seeds	1917
2	Brazil nuts unsalted	8.6	Nuts and seeds	1917
3	Mixed nuts	8.2	Nuts and seeds	389
4	Shrimp salted dried	8.4	Eating fish	170
5	Breeding salmon raw	8.2	Meat and poultry	150
6	Beef ham pastirma Turkish	8.2	Meat and poultry	150
7	Tomato juice	8.5	Meat and poultry	150
8	Sole raw (fish)	8.4	Eating fish	108
9	Sole raw (fish)	8.1	Eating fish	90
10	Tomato juice	8.6	Meat and poultry	82
11	Sole raw (fish)	8.4	Eating fish	69
12	Squid raw	8.6	Eating fish	66
13	Veal cuts lean raw	8.8	Meat and poultry	63
14	Tomato juice	8.6	Meat and poultry	63
15	Granulated sugar	8	Bottle feeding and preparations	62
16	Meal replacement Modifast Intensive Pudding	8	Bottle feeding and preparations	62
17	Salted almonds without skins	8.1	Nuts and seeds	61
18	Sausage roll	8.1	Eating fish	61
19	Salted almonds without skins	8.1	Nuts and seeds	60
20	Bok choy cooked	8.7	Eating fish	60
21	Sole raw (fish)	8.5	Eating fish	60
22	Mackerel steamed	8.9	Eating fish	59
23	Sambal Ulek	8.5	Eating fish	57
24	Wheat germ	8.5	Eating fish	57
25	Chia seeds dried	8.4	Nuts and seeds	55
26	Surimi	8.9	Eating fish	54
27	Baked cod (dried salted cod) cooked soaked	8.3	Eating fish	52
28	Wheat Bread	8.6	Eating fish	51
29	Sea eel prepared in microwave without adding	8	Miscellaneous	51
30	Smoked boxing	8.7	Eating fish	50
31	Steamed boxing	8.7	Eating fish	50
32	Granulated sugar	8	Bottle feeding and preparations	50
33	Beef ham pastirma Turkish	8.8	Meat salad meal	50
34	Sole raw (fish)	8.1	Eating fish	50
35	Tomato juice	8.5	Meat salad meal	50
36	Sunflower	8.3	Nuts and seeds	49
37	Minced chicken raw	8.4	Meat and poultry	49
38	Coffee creamer	8.4	Eating fish	49
39	Linseed oil	8.6	Eating fish	49
40	Linseed oil	8.7	Eating fish	49
41	Sardines in oil can	8.7	Eating fish	49
42	Coconut bread	7.8	Eating fish	48
43	Mackerel steamed	8.9	Eating fish	48
44	Pouring syrup	7.8	Eating fish	48
45	Wine red	8.6	Eating fish	48
46	Salted herring	8.6	Eating fish	46
47	Herring in (sweet) sour	8.4	Eating fish	46
48	Coffee creamer	8.6	Eating fish	46
49	Bakbokking baked	8.6	Eating fish	45
50	Wheat germ	7.4	Savory spreads	45

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.02	g	-
Ash (supplement)	3.4	g	-
Calcium	160	mg	950 / 2500
Carbohydrate-rich foods	2.6	g	-
Copper	1.74	mg	0.9 / -
Drinking water	3.4	g	-
Energy	687	kcal	-
Fat	67.1	g	-
Fatty acids polyunsaturated	23.6	g	-
High fiber foods	7.5	g	-
Iodine	2.5	µg	150 / 600
Iron	3.1	mg	11-16 / open
Linoleic acid	23.6	g	-
Magnesium	350	mg	300-350 / -
Monounsaturated fatty acids	23.6	g	-
Nicotinezuur	0.3	mg	-
Phosphorus	650	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	590	mg	3500 / open
Protein vegetable	14.3	g	-
Proteins	14.3	g	-
Salt	400	mg	2500 / -
Saturated fat food	16	g	-
Selenium	1917	µg	70 / 300
Sugar	2.3	g	-
Vitamin B1	0.62	mg	1.1 / -
Vitamin B6	0.1	mg	1.5 / 25
Vitamin C	1	mg	75 / open
Vitamin E	6.6	mg	13 / 300
Vitamine B2	0.04	mg	1.6 / -
Zinc	4.06	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.02	g	-
Ash (supplement)	3.4	g	-
Calcium	160	mg	950 / 2500
Carbohydrate-rich foods	2.6	g	-
Copper	1.74	mg	0.9 / -
Drinking water	3.4	g	-
Energy	687	kcal	-
Fat	67.1	g	-
Fatty acids polyunsaturated	23.9	g	-
High fiber foods	7.5	g	-
Iodine	2.5	µg	150 / 600
Iron	3.1	mg	11-16 / open
Linoleic acid	23.9	g	-
Magnesium	350	mg	300-350 / -
Monounsaturated fatty acids	23.8	g	-
Nicotinezuur	0.3	mg	-
Phosphorus	650	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	590	mg	3500 / open
Protein vegetable	14.3	g	-
Proteins	14.3	g	-
Salt	1	mg	2500 / -
Saturated fat food	16.1	g	-
Selenium	1917	µg	70 / 300
Sugar	2.3	g	-
Vitamin B1	0.62	mg	1.1 / -
Vitamin B6	0.1	mg	1.5 / 25
Vitamin C	1	mg	75 / open
Vitamin E	6.6	mg	13 / 300
Vitamine B2	0.04	mg	1.6 / -
Zinc	4.06	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.36	g	-
Ash (supplement)	1.4	g	-
Beta-carotene (provitamin A)	3	µg	-
Calcium	115	mg	950 / 2500
Carbohydrate-rich foods	38	g	-
Copper	0.89	mg	0.9 / -
Drinking water	10.5	g	-
Energy	496	kcal	-
Fat	32.1	g	-
Fatty acids polyunsaturated	9.7	g	-
High fiber foods	5.6	g	-
Iodine	2.7	µg	150 / 600
Iron	2.7	mg	11-16 / open
Linoleic acid	9.31	g	-
Luteïne	1	µg	-
Magnesium	155	mg	300-350 / -
Monounsaturated fatty acids	16	g	-
Nicotinezuur	1	mg	-
Omega-3	0.4	g	0.2-4 / -
Omega-3 (EPA)	0.02	g	-
Phosphorus	312	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	735	mg	3500 / open
Protein vegetable	11	g	-
Proteins	11	g	-
Salt	13	mg	2500 / -
Saturated fat food	4.7	g	-
Selenium	389	µg	70 / 300
Sugar	36.1	g	-
Vitamin B1	0.25	mg	1.1 / -
Vitamin B6	0.17	mg	1.5 / 25
Vitamin C	1	mg	75 / open
Vitamin E	6.3	mg	13 / 300
Vitamin K	4	µg	70 / -
Vitamin K1	4	µg	70 / -
Vitamine B2	0.11	mg	1.6 / -
Zeaxanthin	2	µg	-
Zinc	1.72	mg	7-9 / 25

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.
Ash (supplement)	1.3	g	-
Calcium	8	mg	950 / 2500
Cholesterol	315	mg	-
Copper	0.62	mg	0.9 / -
Drinking water	78.6	g	-
Energy	91	kcal	-
Fat	2.6	g	-
Fatty acids polyunsaturated	0.5	g	-
Iodine	4.4	µg	150 / 600
Iron	5.5	mg	11-16 / open
Linoleic acid	0.19	g	-
Magnesium	18	mg	300-350 / -
Monounsaturated fatty acids	0.6	g	-
Nicotinezuur	9.2	mg	-
Nitrogen (nutrient)	2.7	g	-
Phosphorus	270	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	260	mg	3500 / open
Protein animal	17	g	-
Proteins	17	g	-
Salt	150	mg	2500 / -
Saturated fat food	0.9	g	-
Selenium	150	µg	70 / 300
Vitamin B1	0.34	mg	1.1 / -
Vitamin B12	17	µg	2.8 / -
Vitamin B6	0.59	mg	1.5 / 25
Vitamin C	9	mg	75 / open
Vitamin D	0.1	µg	20 / 50
Vitamin D3	0.1	µg	-
Vitamin E	0.4	mg	13 / 300
Vitamine B2	2.38	mg	1.6 / -
Zinc	2.5	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.
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)	0.83	g	-
Ash (supplement)	2.2	g	-
Beta-carotene (provitamin A)	7	µg	-
Calcium	77	mg	950 / 2500
Carbohydrate-rich foods	12.2	g	-
Copper	1.01	mg	0.9 / -
Drinking water	3	g	-
Energy	642	kcal	-
Fat	55.1	g	-
Fatty acids polyunsaturated	13.6	g	-
High fiber foods	6	g	-
Iodine	2.6	µg	150 / 600
Iron	3.4	mg	11-16 / open
Linoleic acid	12.7	g	-
Luteïne	18	µg	-
Magnesium	226	mg	300-350 / -
Monounsaturated fatty acids	31	g	-
Nicotinezuur	10	mg	-
Nitrogen (nutrient)	0.1	g	-
Omega-3	0.9	g	0.2-4 / -
Omega-3 (EPA)	0.04	g	-
Phosphorus	495	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	690	mg	3500 / open
Protein vegetable	21.5	g	-
Proteins	21.5	g	-
Salt	3	mg	2500 / -
Saturated fat food	7.6	g	-
Selenium	61	µg	70 / 300
Sugar	4.5	g	-
Vitamin B1	0.26	mg	1.1 / -
Vitamin B6	0.21	mg	1.5 / 25
Vitamin E	5.7	mg	13 / 300
Vitamine B2	0.12	mg	1.6 / -
Zeaxanthin	3	µg	-
Zinc	3.86	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.82	g	-
Ash (supplement)	2.9	g	-
Beta-carotene (provitamin A)	7	µg	-
Calcium	76	mg	950 / 2500
Carbohydrate-rich foods	12.1	g	-
Copper	1	mg	0.9 / -
Drinking water	2.9	g	-
Energy	638	kcal	-
Fat	54.7	g	-
Fatty acids polyunsaturated	13.5	g	-
High fiber foods	6	g	-
Iodine	2.9	µg	150 / 600
Iron	3.4	mg	11-16 / open
Linoleic acid	12.6	g	-
Luteïne	18	µg	-
Magnesium	224	mg	300-350 / -
Monounsaturated fatty acids	30.8	g	-
Nicotinezuur	9.9	mg	-
Nitrogen (nutrient)	0.1	g	-
Omega-3	0.9	g	0.2-4 / -
Omega-3 (EPA)	0.04	g	-
Phosphorus	491	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	685	mg	3500 / open
Protein vegetable	21.3	g	-
Proteins	21.3	g	-
Salt	284	mg	2500 / -
Saturated fat food	7.6	g	-
Selenium	60	µg	70 / 300
Sugar	4.4	g	-
Vitamin B1	0.26	mg	1.1 / -
Vitamin B6	0.2	mg	1.5 / 25
Vitamin E	6.4	mg	13 / 300
Vitamine B2	0.12	mg	1.6 / -
Zeaxanthin	3	µg	-
Zinc	3.83	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.91	g	-
Ash (supplement)	2.1	g	-
Calcium	26	mg	950 / 2500
Cholesterol	131.7	mg	-
Copper	0.09	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.6	g	-
Drinking water	48.3	g	-
Energy	351	kcal	-
Fat	30.5	g	-
Fatty acids polyunsaturated	5.4	g	-
Iodine	10	µg	150 / 600
Iron	0.5	mg	11-16 / open
Linoleic acid	0.94	g	-
Magnesium	10	mg	300-350 / -
Monounsaturated fatty acids	15	g	-
Nicotinezuur	3.2	mg	-
Omega-3	3.7	g	0.2-4 / -
Omega-3 (DHA)	1.05	g	-
Omega-3 (EPA)	0.96	g	-
Phosphorus	183	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	214	mg	3500 / open
Protein animal	19.1	g	-
Proteins	19.1	g	-
Salt	583	mg	2500 / -
Saturated fat food	8	g	-
Selenium	60	µg	70 / 300
Vitamin A (retinol)	3300	µg	680-800 / 3000
Vitamin B1	0.18	mg	1.1 / -
Vitamin B12	4.3	µg	2.8 / -
Vitamin B6	0.18	mg	1.5 / 25
Vitamin D	20.4	µg	20 / 50
Vitamin D3	20.4	µg	-
Vitamin E	9	mg	13 / 300
Vitamine B2	0.31	mg	1.6 / -
Zinc	3.47	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.37	g	-
Calcium	33	mg	950 / 2500
Cholesterol	63	mg	-
Copper	0.07	mg	0.9 / -
Drinking water	50.9	g	-
Energy	301	kcal	-
Fat	24.1	g	-
Fatty acids polyunsaturated	5.9	g	-
Iodine	50	µg	150 / 600
Iron	1.2	mg	11-16 / open
Linoleic acid	0.44	g	-
Magnesium	38	mg	300-350 / -
Monounsaturated fatty acids	10	g	-
Nicotinezuur	6.9	mg	-
Nitrogen (nutrient)	3.4	g	-
Omega-3	4.3	g	0.2-4 / -
Omega-3 (DHA)	2.44	g	-
Omega-3 (EPA)	1.46	g	-
Phosphorus	237	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	319	mg	3500 / open
Protein animal	21.1	g	-
Proteins	21.1	g	-
Salt	746	mg	2500 / -
Saturated fat food	5.2	g	-
Selenium	59	µg	70 / 300
Unsaturated fats	0.2	g	-
Vitamin A (retinol)	36	µg	680-800 / 3000
Vitamin B1	0.15	mg	1.1 / -
Vitamin B12	10.2	µg	2.8 / -
Vitamin B6	0.28	mg	1.5 / 25
Vitamin D	8.2	µg	20 / 50
Vitamin D3	8.2	µg	-
Vitamin E	0.5	mg	13 / 300
Vitamine B2	0.37	mg	1.6 / -
Zinc	0.9	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 carotene	1	µg	-
Calcium	22	mg	950 / 2500
Cholesterol	59	mg	-
Copper	0.02	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.01	g	-
Drinking water	64.9	g	-
Energy	138	kcal	-
Fat	0.9	g	-
Fatty acids polyunsaturated	0.4	g	-
Iodine	243	µg	150 / 600
Iron	1.8	mg	11-16 / open
Linoleic acid	0.01	g	-
Magnesium	35	mg	300-350 / -
Monounsaturated fatty acids	0.1	g	-
Nicotinezuur	1.8	mg	-
Nitrogen (nutrient)	5.2	g	-
Omega-3	0.4	g	0.2-4 / -
Omega-3 (DHA)	0.26	g	-
Omega-3 (EPA)	0.11	g	-
Phosphorus	160	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	427	mg	3500 / open
Protein animal	32.5	g	-
Proteins	32.5	g	-
Salt	400	mg	2500 / -
Saturated fat food	0.2	g	-
Selenium	52	µg	70 / 300
Vitamin A (retinol)	2	µg	680-800 / 3000
Vitamin B1	0.04	mg	1.1 / -
Vitamin B12	2.2	µg	2.8 / -
Vitamin B6	0.13	mg	1.5 / 25
Vitamin D	1.2	µg	20 / 50
Vitamin E	0.7	mg	13 / 300
Vitamine B2	0.1	mg	1.6 / -
Zinc	0.5	mg	7-9 / 25

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Food sources with"Selenium"