Food sources vs nutrients

	Food (50 of 2152)		Food group	Sugar[g]
1	Granulated sugar	4.5	Sugar, candy, sweet fillings and sweet sauces	100
2	Pumpkin seeds	5.3	Sugar, candy, sweet fillings and sweet sauces	99.5
3	Powdered sugar	4.5	Sugar, candy, sweet fillings and sweet sauces	99
4	Brown sugar brown	4.1	Sugar, candy, sweet fillings and sweet sauces	99
5	White caster sugar	3.5	Sugar, candy, sweet fillings and sweet sauces	99
6	Fructose powder	-INF	Sugar, candy, sweet fillings and sweet sauces	99
7	Sugar light	4.5	Sugar, candy, sweet fillings and sweet sauces	98.9
8	Peppermint	4.7	Sugar, candy, sweet fillings and sweet sauces	98.2
9	Fruit drink multivit nectar light Surango	3.2	Sugar, candy, sweet fillings and sweet sauces	98.2
10	Congeal with food without nuts	4.7	Sugar, candy, sweet fillings and sweet sauces	91.4
11	Glucose powder	3.1	Sugar, candy, sweet fillings and sweet sauces	91
12	Sugar light	4.6	Sugar, candy, sweet fillings and sweet sauces	88.4
13	Rye flour	5.3	Sugar, candy, sweet fillings and sweet sauces	83.9
14	Drop with peppermint	5.5	Sugar, candy, sweet fillings and sweet sauces	82.8
15	Kitchen syrup	5.1	Sugar, candy, sweet fillings and sweet sauces	82
16	Honey	5.4	Sugar, candy, sweet fillings and sweet sauces	80
17	Lime	6.1	Sugar, candy, sweet fillings and sweet sauces	79
18	rice Flan	5.1	Sugar, candy, sweet fillings and sweet sauces	79
19	Chocolate sprinkles white	6.4	Sugar, candy, sweet fillings and sweet sauces	78.4
20	Cocoa powder sweetened	6.9	Miscellaneous	78.1
21	Chickpeas cooked	5.7	Sugar, candy, sweet fillings and sweet sauces	77.5
22	Chocolate flakes white	6.3	Sugar, candy, sweet fillings and sweet sauces	77
23	Sausage roll	4.4	Sugar, candy, sweet fillings and sweet sauces	76.8
24	Cocoa powder sweetened Nesquik	7.6	Miscellaneous	75
25	Coffee creamer	7.4	Fresh fruit	75
26	Pudding powder other flavors instant	6.4	Cereal products and binders	75
27	Sugar light	4.3	Sugar, candy, sweet fillings and sweet sauces	75
28	After eight	6	Sugar, candy, sweet fillings and sweet sauces	72.1
29	Pouring syrup	4.3	Sugar, candy, sweet fillings and sweet sauces	72
30	Chocolate flakes mix white and dark	6.5	Sugar, candy, sweet fillings and sweet sauces	71.8
31	Lychee	6.6	Sugar, candy, sweet fillings and sweet sauces	71.1
32	Seasalt	4.6	Sugar, candy, sweet fillings and sweet sauces	71
33	Extran Energy sports drink	7.6	Bottle feeding and preparations	70.5
34	Gum	4.1	Sugar, candy, sweet fillings and sweet sauces	70
35	Chocolate flakes of milk	6.4	Sugar, candy, sweet fillings and sweet sauces	70
36	Dried dates	7.5	Fresh fruit	70
37	Peanut butter	5.1	Cereal products and binders	70
38	Concentrated juice concentrated	6.6	Non-alcoholic drinks	69.5
39	Milk powder full	4.6	Sugar, candy, sweet fillings and sweet sauces	69
40	Rosemary dried	7.3	Fresh fruit	69
41	Broad beans can / glass	4.8	Sugar, candy, sweet fillings and sweet sauces	69
42	Beef smoking meat	5.2	Sugar, candy, sweet fillings and sweet sauces	68.3
43	Chocolate flakes gem	6.5	Sugar, candy, sweet fillings and sweet sauces	68.2
44	Bacon freshly prepared	5.3	Sugar, candy, sweet fillings and sweet sauces	68.2
45	Ginger in syrup tin / glass	6.3	Sugar, candy, sweet fillings and sweet sauces	67
46	Peanut butter	5.7	Cereal products and binders	67
47	Chocolate in crispy sugar layer M	6.3	Sugar, candy, sweet fillings and sweet sauces	66.4
48	Chocolate sprinkles mix white and dark	6.6	Sugar, candy, sweet fillings and sweet sauces	65.9
49	Tiramisu	4.8	Sugar, candy, sweet fillings and sweet sauces	65.2
50	Candy bar Milky Way	6.1	Sugar, candy, sweet fillings and sweet sauces	65.1

Nutrient	Value	Unit	RDA / max.
Carbohydrate-rich foods	100	g	-
Copper	0.02	mg	0.9 / -
Energy	400	kcal	-
Iron	0.1	mg	11-16 / open
Magnesium	2	mg	300-350 / -
Potassium (such as whole grains, green vegetables, seaweed,	4	mg	3500 / open
Sugar	100	g	-
Zinc	0.01	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	29	mg	950 / 2500
Carbohydrate-rich foods	99.5	g	-
Copper	0.11	mg	0.9 / -
Energy	400	kcal	-
Iron	0.9	mg	11-16 / open
Magnesium	9	mg	300-350 / -
Phosphorus	3	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	48	mg	3500 / open
Protein vegetable	0.5	g	-
Proteins	0.5	g	-
Salt	5	mg	2500 / -
Sugar	99.5	g	-
Zinc	0.1	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Carbohydrate-rich foods	99	g	-
Copper	0.02	mg	0.9 / -
Energy	396	kcal	-
Iron	0.1	mg	11-16 / open
Magnesium	2	mg	300-350 / -
Potassium (such as whole grains, green vegetables, seaweed,	4	mg	3500 / open
Salt	4	mg	2500 / -
Sugar	99	g	-
Zinc	0.01	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Carbohydrate-rich foods	99	g	-
Copper	0.06	mg	0.9 / -
Drinking water	1	g	-
Energy	396	kcal	-
Iron	2	mg	11-16 / open
Potassium (such as whole grains, green vegetables, seaweed,	50	mg	3500 / open
Salt	25	mg	2500 / -
Sugar	99	g	-
Zinc	0.1	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Carbohydrate-rich foods	99	g	-
Copper	0.12	mg	0.9 / -
Drinking water	2	g	-
Energy	396	kcal	-
Sugar	99	g	-

Nutrient	Value	Unit	RDA / max.
Carbohydrate-rich foods	99	g	-
Energy	396	kcal	-
Potassium (such as whole grains, green vegetables, seaweed,	1	mg	3500 / open
Sugar	99	g	-

Nutrient	Value	Unit	RDA / max.
Carbohydrate-rich foods	98.9	g	-
Copper	0.02	mg	0.9 / -
Drinking water	1.2	g	-
Energy	395	kcal	-
Iron	0.1	mg	11-16 / open
Magnesium	2	mg	300-350 / -
Potassium (such as whole grains, green vegetables, seaweed,	4	mg	3500 / open
Sugar	98.9	g	-
Zinc	0.01	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	7	mg	950 / 2500
Carbohydrate-rich foods	98.2	g	-
Copper	0.04	mg	0.9 / -
Drinking water	1.2	g	-
Energy	395	kcal	-
Iron	0.2	mg	11-16 / open
Magnesium	3	mg	300-350 / -
Protein vegetable	0.6	g	-
Proteins	0.6	g	-
Salt	9	mg	2500 / -
Sugar	98.2	g	-
Zinc	0.04	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	1	mg	950 / 2500
Carbohydrate-rich foods	98.2	g	-
Copper	0.03	mg	0.9 / -
Drinking water	0.6	g	-
Energy	393	kcal	-
Iron	0.1	mg	11-16 / open
Phosphorus	15	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	3	mg	3500 / open
Protein vegetable	0.1	g	-
Proteins	0.1	g	-
Sugar	98.2	g	-
Zinc	0.01	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	7	mg	950 / 2500
Carbohydrate-rich foods	98.4	g	-
Drinking water	1	g	-
Energy	396	kcal	-
Iron	0.2	mg	11-16 / open
Magnesium	3	mg	300-350 / -
Protein animal	0.2	g	-
Protein vegetable	0.4	g	-
Proteins	0.6	g	-
Salt	9	mg	2500 / -
Sugar	91.4	g	-

Nutrient	Value	Unit	RDA / max.
Carbohydrate-rich foods	91	g	-
Drinking water	9	g	-
Energy	364	kcal	-
Sugar	91	g	-

Nutrient	Value	Unit	RDA / max.
Calcium	1	mg	950 / 2500
Carbohydrate-rich foods	88.4	g	-
Copper	0.02	mg	0.9 / -
Drinking water	10.7	g	-
Energy	354	kcal	-
Iron	0.1	mg	11-16 / open
Magnesium	2	mg	300-350 / -
Potassium (such as whole grains, green vegetables, seaweed,	3	mg	3500 / open
Salt	4	mg	2500 / -
Sugar	88.4	g	-
Zinc	0.01	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.04	g	-
Ash (supplement)	0.1	g	-
Beta-carotene (provitamin A)	45	µg	-
Calcium	10	mg	950 / 2500
Carbohydrate-rich foods	83.9	g	-
Cholesterol	22.4	mg	-
Copper	0.02	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.01	g	-
Drinking water	7.7	g	-
Energy	414	kcal	-
Fat	8.6	g	-
Fatty acids polyunsaturated	0.2	g	-
High fiber foods	0.1	g	-
Iodine	1.3	µg	150 / 600
Iron	0.1	mg	11-16 / open
Linoleic acid	0.12	g	-
Luteïne	2	µg	-
Magnesium	3	mg	300-350 / -
Monounsaturated fatty acids	1.8	g	-
Nicotinezuur	0.1	mg	-
Omega-3	0.1	g	0.2-4 / -
Omega-3 (EPA)	0.01	g	-
Phosphorus	8	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	16	mg	3500 / open
Protein animal	0.5	g	-
Proteins	0.5	g	-
Salt	350	mg	2500 / -
Saturated fat food	5.5	g	-
Sugar	83.9	g	-
Unsaturated fats	0.2	g	-
Vitamin A (retinol)	85	µg	680-800 / 3000
Vitamin B12	0.04	µg	2.8 / -
Vitamin B6	0.003	mg	1.5 / 25
Vitamin E	0.3	mg	13 / 300
Vitamin K	2.8	µg	70 / -
Vitamin K1	1.4	µg	70 / -
Vitamin K2	1.4	µg	-
Vitamine B2	0.02	mg	1.6 / -
Zinc	0.03	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Ash (supplement)	0.4	g	-
Calcium	48	mg	950 / 2500
Carbohydrate-rich foods	90.4	g	-
Copper	0.06	mg	0.9 / -
Drinking water	5.9	g	-
Energy	375	kcal	-
Fat	0.1	g	-
High fiber foods	0.3	g	-
Iron	1.3	mg	11-16 / open
Magnesium	13	mg	300-350 / -
Phosphorus	7	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	104	mg	3500 / open
Protein animal	1.2	g	-
Protein vegetable	1.6	g	-
Proteins	2.8	g	-
Salt	48	mg	2500 / -
Saturated fat food	0.1	g	-
Sugar	82.8	g	-
Zinc	0.12	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	50	mg	950 / 2500
Carbohydrate-rich foods	82	g	-
Copper	0.06	mg	0.9 / -
Drinking water	18	g	-
Energy	328	kcal	-
Iron	10	mg	11-16 / open
Magnesium	3	mg	300-350 / -
Nicotinezuur	0.5	mg	-
Phosphorus	25	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	500	mg	3500 / open
Sugar	82	g	-
Vitamine B2	0.04	mg	1.6 / -
Zinc	0.1	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	7	mg	950 / 2500
Carbohydrate-rich foods	80	g	-
Copper	0.02	mg	0.9 / -
Drinking water	17.6	g	-
Energy	321	kcal	-
Iodine	0.5	µg	150 / 600
Iron	0.8	mg	11-16 / open
Magnesium	2	mg	300-350 / -
Nicotinezuur	0.1	mg	-
Phosphorus	4	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	55	mg	3500 / open
Protein vegetable	0.3	g	-
Proteins	0.3	g	-
Salt	10	mg	2500 / -
Sugar	80	g	-
Vitamin B6	0.032	mg	1.5 / 25
Vitamin C	4	mg	75 / open
Vitamine B2	0.03	mg	1.6 / -
Zinc	0.62	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	97	mg	950 / 2500
Carbohydrate-rich foods	92	g	-
Copper	0.15	mg	0.9 / -
Drinking water	1.4	g	-
Energy	402	kcal	-
Fat	2.4	g	-
Fatty acids polyunsaturated	0.5	g	-
High fiber foods	2.2	g	-
Iron	5.6	mg	11-16 / open
Linoleic acid	0.47	g	-
Magnesium	27	mg	300-350 / -
Monounsaturated fatty acids	1.5	g	-
Nicotinezuur	0.5	mg	-
Phosphorus	66	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	219	mg	3500 / open
Protein vegetable	2	g	-
Proteins	2	g	-
Salt	7	mg	2500 / -
Saturated fat food	0.1	g	-
Selenium	1	µg	70 / 300
Sugar	79	g	-
Vitamin B1	0.05	mg	1.1 / -
Vitamin B6	0.1	mg	1.5 / 25
Vitamin C	3	mg	75 / open
Vitamine B2	0.04	mg	1.6 / -
Zinc	0.8	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.01	g	-
Ash (supplement)	0.1	g	-
Beta-carotene (provitamin A)	16	µg	-
Calcium	22	mg	950 / 2500
Carbohydrate-rich foods	79	g	-
Cholesterol	8.6	mg	-
Copper	0.1	mg	0.9 / -
Drinking water	17.8	g	-
Energy	347	kcal	-
Fat	3.1	g	-
Fatty acids polyunsaturated	0.1	g	-
Iodine	2.7	µg	150 / 600
Linoleic acid	0.04	g	-
Luteïne	1	µg	-
Magnesium	2	mg	300-350 / -
Monounsaturated fatty acids	0.7	g	-
Nicotinezuur	0.1	mg	-
Phosphorus	18	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	28	mg	3500 / open
Protein animal	0.7	g	-
Proteins	0.7	g	-
Salt	9	mg	2500 / -
Saturated fat food	2	g	-
Sugar	79	g	-
Unsaturated fats	0.1	g	-
Vitamin A (retinol)	31	µg	680-800 / 3000
Vitamin B1	0.01	mg	1.1 / -
Vitamin B12	0.08	µg	2.8 / -
Vitamin B6	0.006	mg	1.5 / 25
Vitamin K	0.7	µg	70 / -
Vitamin K1	0.4	µg	70 / -
Vitamin K2	0.3	µg	-
Vitamine B2	0.03	mg	1.6 / -
Zinc	0.07	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Beta-carotene (provitamin A)	17	µg	-
Calcium	116	mg	950 / 2500
Carbohydrate-rich foods	78.4	g	-
Cholesterol	11	mg	-
Copper	0.56	mg	0.9 / -
Drinking water	2.8	g	-
Energy	455	kcal	-
Fat	13.2	g	-
Fatty acids polyunsaturated	0.4	g	-
Iodine	17	µg	150 / 600
Iron	4.5	mg	11-16 / open
Linoleic acid	0.37	g	-
Magnesium	66	mg	300-350 / -
Monounsaturated fatty acids	4.1	g	-
Nicotinezuur	0.5	mg	-
Phosphorus	162	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	359	mg	3500 / open
Protein animal	0.8	g	-
Protein vegetable	4.8	g	-
Proteins	5.5	g	-
Salt	100	mg	2500 / -
Saturated fat food	8.1	g	-
Selenium	5	µg	70 / 300
Sugar	78.4	g	-
Vitamin A (retinol)	46	µg	680-800 / 3000
Vitamin B1	0.07	mg	1.1 / -
Vitamin B12	0.52	µg	2.8 / -
Vitamin B6	0.031	mg	1.5 / 25
Vitamin E	0.8	mg	13 / 300
Vitamine B2	0.24	mg	1.6 / -
Zinc	1.1	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	42	mg	950 / 2500
Carbohydrate-rich foods	80.6	g	-
Copper	0.81	mg	0.9 / -
Drinking water	6.2	g	-
Energy	376	kcal	-
Fat	2.6	g	-
Fatty acids polyunsaturated	0.1	g	-
High fiber foods	6	g	-
Iodine	2.5	µg	150 / 600
Iron	7.8	mg	11-16 / open
Linoleic acid	0.08	g	-
Magnesium	113	mg	300-350 / -
Monounsaturated fatty acids	0.9	g	-
Nicotinezuur	0.6	mg	-
Phosphorus	148	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1050	mg	3500 / open
Protein vegetable	4.5	g	-
Proteins	4.5	g	-
Salt	87	mg	2500 / -
Saturated fat food	1.6	g	-
Selenium	1	µg	70 / 300
Sugar	78.1	g	-
Vitamin B1	0.02	mg	1.1 / -
Vitamin B6	0.24	mg	1.5 / 25
Vitamin E	0.1	mg	13 / 300
Vitamine B2	0.1	mg	1.6 / -
Zinc	1.9	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	1	µg	-
Alpha-linolenic acid (ALA)	0.01	g	-
Ash (supplement)	0.2	g	-
Beta-carotene (provitamin A)	4	µg	-
Calcium	7	mg	950 / 2500
Carbohydrate-rich foods	84.7	g	-
Cholesterol	0.4	mg	-
Copper	0.15	mg	0.9 / -
Drinking water	7.8	g	-
Energy	393	kcal	-
Fat	5.3	g	-
Fatty acids polyunsaturated	0.2	g	-
High fiber foods	0.9	g	-
Iodine	0.3	µg	150 / 600
Iron	0.5	mg	11-16 / open
Linoleic acid	0.16	g	-
Luteïne	2	µg	-
Magnesium	13	mg	300-350 / -
Monounsaturated fatty acids	1.7	g	-
Nicotinezuur	0.1	mg	-
Phosphorus	19	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	52	mg	3500 / open
Protein vegetable	1	g	-
Proteins	1	g	-
Salt	49	mg	2500 / -
Saturated fat food	3.2	g	-
Selenium	1	µg	70 / 300
Sugar	77.5	g	-
Vitamin A (retinol)	1	µg	680-800 / 3000
Vitamin B1	0.01	mg	1.1 / -
Vitamin B12	0.04	µg	2.8 / -
Vitamin B6	0.002	mg	1.5 / 25
Vitamin E	0.2	mg	13 / 300
Vitamin K	0.3	µg	70 / -
Vitamin K1	0.3	µg	70 / -
Vitamine B2	0.01	mg	1.6 / -
Zinc	0.17	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Beta-carotene (provitamin A)	44	µg	-
Calcium	110	mg	950 / 2500
Carbohydrate-rich foods	77	g	-
Copper	0.56	mg	0.9 / -
Drinking water	3.1	g	-
Energy	458	kcal	-
Fat	14	g	-
Fatty acids polyunsaturated	0.4	g	-
Iodine	17	µg	150 / 600
Iron	4.4	mg	11-16 / open
Linoleic acid	0.39	g	-
Magnesium	64	mg	300-350 / -
Monounsaturated fatty acids	4.3	g	-
Nicotinezuur	0.1	mg	-
Phosphorus	158	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	347	mg	3500 / open
Protein animal	0.8	g	-
Protein vegetable	5.1	g	-
Proteins	5.9	g	-
Salt	88	mg	2500 / -
Saturated fat food	8.6	g	-
Selenium	5	µg	70 / 300
Sugar	77	g	-
Vitamin A (retinol)	32	µg	680-800 / 3000
Vitamin B1	0.06	mg	1.1 / -
Vitamin B12	0.58	µg	2.8 / -
Vitamin B6	0.05	mg	1.5 / 25
Vitamin E	1.2	mg	13 / 300
Vitamine B2	0.24	mg	1.6 / -
Zinc	0.31	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	6	mg	950 / 2500
Carbohydrate-rich foods	89.2	g	-
Copper	0.03	mg	0.9 / -
Drinking water	8.6	g	-
Energy	366	kcal	-
Fat	0.1	g	-
Iodine	1	µg	150 / 600
Iron	0.2	mg	11-16 / open
Linoleic acid	0.03	g	-
Magnesium	1	mg	300-350 / -
Phosphorus	10	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	2	mg	3500 / open
Protein animal	1.1	g	-
Protein vegetable	1.1	g	-
Proteins	2.1	g	-
Salt	19	mg	2500 / -
Saturated fat food	0.1	g	-
Sugar	76.8	g	-
Zinc	0.07	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	38	mg	950 / 2500
Carbohydrate-rich foods	79	g	-
Copper	0.81	mg	0.9 / -
Drinking water	6.5	g	-
Energy	376	kcal	-
Fat	3	g	-
Fatty acids polyunsaturated	0.1	g	-
High fiber foods	6.5	g	-
Iodine	2.5	µg	150 / 600
Iron	17	mg	11-16 / open
Linoleic acid	0.09	g	-
Magnesium	113	mg	300-350 / -
Monounsaturated fatty acids	1	g	-
Nicotinezuur	0.6	mg	-
Phosphorus	170	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1050	mg	3500 / open
Protein vegetable	5	g	-
Proteins	5	g	-
Salt	160	mg	2500 / -
Saturated fat food	1.8	g	-
Selenium	1	µg	70 / 300
Sugar	75	g	-
Vitamin B1	0.7	mg	1.1 / -
Vitamin B6	0.24	mg	1.5 / 25
Vitamin C	95	mg	75 / open
Vitamin D	11	µg	20 / 50
Vitamin E	0.1	mg	13 / 300
Vitamine B2	0.1	mg	1.6 / -
Zinc	7.6	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Beta-carotene (provitamin A)	6	µg	-
Calcium	50	mg	950 / 2500
Carbohydrate-rich foods	75	g	-
Copper	0.81	mg	0.9 / -
Drinking water	14	g	-
Energy	326	kcal	-
High fiber foods	9	g	-
Iron	2	mg	11-16 / open
Magnesium	36	mg	300-350 / -
Nicotinezuur	0.4	mg	-
Phosphorus	90	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	700	mg	3500 / open
Protein vegetable	2	g	-
Proteins	2	g	-
Salt	15	mg	2500 / -
Selenium	8	µg	70 / 300
Sugar	75	g	-
Vitamin B1	0.07	mg	1.1 / -
Vitamin B6	0.17	mg	1.5 / 25
Vitamin E	0.7	mg	13 / 300
Vitamin K	3.7	µg	70 / -
Vitamin K1	3.7	µg	70 / -
Vitamine B2	0.03	mg	1.6 / -
Zinc	0.23	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.
Carbohydrate-rich foods	75	g	-
Copper	0.06	mg	0.9 / -
Drinking water	25	g	-
Energy	300	kcal	-
Sugar	75	g	-
Zinc	0.1	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	2	µg	-
Ash (supplement)	0.6	g	-
Beta-carotene (provitamin A)	11	µg	-
Calcium	64	mg	950 / 2500
Carbohydrate-rich foods	74.6	g	-
Cholesterol	6.7	mg	-
Copper	0.11	mg	0.9 / -
Drinking water	9.2	g	-
Energy	419	kcal	-
Fat	12.2	g	-
Fatty acids polyunsaturated	0.4	g	-
High fiber foods	1	g	-
Iodine	2.5	µg	150 / 600
Iron	1.3	mg	11-16 / open
Linoleic acid	0.37	g	-
Luteïne	5	µg	-
Magnesium	20	mg	300-350 / -
Monounsaturated fatty acids	3.9	g	-
Nicotinezuur	0.2	mg	-
Phosphorus	76	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	149	mg	3500 / open
Protein animal	0.8	g	-
Protein vegetable	1.3	g	-
Proteins	2.1	g	-
Salt	31	mg	2500 / -
Saturated fat food	7.8	g	-
Selenium	2	µg	70 / 300
Sugar	72.1	g	-
Vitamin A (retinol)	21	µg	680-800 / 3000
Vitamin B1	0.03	mg	1.1 / -
Vitamin B12	0.21	µg	2.8 / -
Vitamin B6	0.02	mg	1.5 / 25
Vitamin E	0.4	mg	13 / 300
Vitamin K	0.9	µg	70 / -
Vitamin K1	0.9	µg	70 / -
Vitamine B2	0.13	mg	1.6 / -
Zeaxanthin	1	µg	-
Zinc	0.43	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Carbohydrate-rich foods	72	g	-
Copper	0.06	mg	0.9 / -
Drinking water	28	g	-
Energy	288	kcal	-
Sugar	72	g	-
Zinc	0.1	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.01	g	-
Calcium	72	mg	950 / 2500
Carbohydrate-rich foods	75.2	g	-
Copper	0.77	mg	0.9 / -
Drinking water	3.7	g	-
Energy	450	kcal	-
Fat	14.4	g	-
Fatty acids polyunsaturated	0.4	g	-
High fiber foods	3.5	g	-
Iodine	9.8	µg	150 / 600
Iron	6.2	mg	11-16 / open
Linoleic acid	0.43	g	-
Magnesium	87	mg	300-350 / -
Monounsaturated fatty acids	4.6	g	-
Nicotinezuur	0.1	mg	-
Phosphorus	164	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	493	mg	3500 / open
Protein animal	0.2	g	-
Protein vegetable	2.9	g	-
Proteins	3.2	g	-
Salt	34	mg	2500 / -
Saturated fat food	9	g	-
Selenium	4	µg	70 / 300
Sugar	71.8	g	-
Vitamin A (retinol)	28	µg	680-800 / 3000
Vitamin B1	0.06	mg	1.1 / -
Vitamin B12	0.43	µg	2.8 / -
Vitamin B6	0.04	mg	1.5 / 25
Vitamin E	1	mg	13 / 300
Vitamine B2	0.17	mg	1.6 / -
Zinc	0.49	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Ash (supplement)	0.9	g	-
Beta-carotene (provitamin A)	2	µg	-
Calcium	85	mg	950 / 2500
Carbohydrate-rich foods	72.1	g	-
Copper	0.21	mg	0.9 / -
Drinking water	1.7	g	-
Energy	469	kcal	-
Fat	16.7	g	-
Fatty acids polyunsaturated	4.4	g	-
High fiber foods	2.1	g	-
Iodine	0.8	µg	150 / 600
Iron	1	mg	11-16 / open
Linoleic acid	4.32	g	-
Luteïne	1	µg	-
Magnesium	93	mg	300-350 / -
Monounsaturated fatty acids	10.4	g	-
Nicotinezuur	1.3	mg	-
Omega-3 (EPA)	0.02	g	-
Phosphorus	188	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	249	mg	3500 / open
Protein vegetable	6.5	g	-
Proteins	6.5	g	-
Salt	2	mg	2500 / -
Saturated fat food	1.1	g	-
Selenium	1	µg	70 / 300
Sugar	71.1	g	-
Vitamin B1	0.04	mg	1.1 / -
Vitamin B6	0.018	mg	1.5 / 25
Vitamin E	6.5	mg	13 / 300
Vitamine B2	0.21	mg	1.6 / -
Zeaxanthin	4	µg	-
Zinc	0.94	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	4	mg	950 / 2500
Carbohydrate-rich foods	95	g	-
Copper	0.05	mg	0.9 / -
Drinking water	5	g	-
Energy	380	kcal	-
Iron	0.2	mg	11-16 / open
Magnesium	2	mg	300-350 / -
Phosphorus	3	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	5	mg	3500 / open
Salt	25	mg	2500 / -
Sugar	71	g	-
Zinc	0.04	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	360	mg	950 / 2500
Carbohydrate-rich foods	79.9	g	-
Drinking water	20.1	g	-
Energy	320	kcal	-
Magnesium	156	mg	300-350 / -
Phosphorus	70	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	375	mg	3500 / open
Salt	1430	mg	2500 / -
Sugar	70.5	g	-
Vitamin B1	0.9	mg	1.1 / -
Vitamin C	80	mg	75 / open
Vitamin E	12.5	mg	13 / 300

Nutrient	Value	Unit	RDA / max.
Carbohydrate-rich foods	70	g	-
Drinking water	4	g	-
Energy	280	kcal	-
Iodine	0.2	µg	150 / 600
Iron	5	mg	11-16 / open
Nicotinezuur	0.1	mg	-
Potassium (such as whole grains, green vegetables, seaweed,	2	mg	3500 / open
Salt	1	mg	2500 / -
Sugar	70	g	-

Nutrient	Value	Unit	RDA / max.
Ash (supplement)	0.6	g	-
Calcium	110	mg	950 / 2500
Carbohydrate-rich foods	72	g	-
Copper	0.56	mg	0.9 / -
Drinking water	1.1	g	-
Energy	454	kcal	-
Fat	15	g	-
Fatty acids polyunsaturated	0.4	g	-
High fiber foods	3.5	g	-
Iodine	17	µg	150 / 600
Iron	4.4	mg	11-16 / open
Linoleic acid	0.45	g	-
Magnesium	64	mg	300-350 / -
Monounsaturated fatty acids	4.6	g	-
Nicotinezuur	0.1	mg	-
Phosphorus	158	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	347	mg	3500 / open
Protein animal	0.8	g	-
Protein vegetable	5	g	-
Proteins	5.8	g	-
Salt	49	mg	2500 / -
Saturated fat food	9.3	g	-
Selenium	5	µg	70 / 300
Sugar	70	g	-
Vitamin A (retinol)	32	µg	680-800 / 3000
Vitamin B1	0.06	mg	1.1 / -
Vitamin B12	0.58	µg	2.8 / -
Vitamin B6	0.05	mg	1.5 / 25
Vitamin E	1.2	mg	13 / 300
Vitamine B2	0.24	mg	1.6 / -
Zinc	0.31	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Beta-carotene (provitamin A)	40	µg	-
Calcium	70	mg	950 / 2500
Carbohydrate-rich foods	73	g	-
Copper	0.26	mg	0.9 / -
Drinking water	20	g	-
Energy	315	kcal	-
High fiber foods	7.5	g	-
Iron	1.5	mg	11-16 / open
Magnesium	50	mg	300-350 / -
Nicotinezuur	2.2	mg	-
Phosphorus	60	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	600	mg	3500 / open
Protein vegetable	2	g	-
Proteins	2	g	-
Salt	10	mg	2500 / -
Selenium	3	µg	70 / 300
Sugar	70	g	-
Vitamin B1	0.05	mg	1.1 / -
Vitamin B6	0.1	mg	1.5 / 25
Vitamin E	0.7	mg	13 / 300
Vitamin K	3.7	µg	70 / -
Vitamin K1	3.7	µg	70 / -
Vitamine B2	0.1	mg	1.6 / -
Zinc	0.3	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	20	mg	950 / 2500
Carbohydrate-rich foods	85	g	-
Drinking water	14	g	-
Energy	341	kcal	-
High fiber foods	0.5	g	-
Iodine	0.5	µg	150 / 600
Iron	0.5	mg	11-16 / open
Phosphorus	30	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	10	mg	3500 / open
Salt	334	mg	2500 / -
Sugar	70	g	-

Nutrient	Value	Unit	RDA / max.
Ash (supplement)	1.5	g	-
Calcium	48	mg	950 / 2500
Carbohydrate-rich foods	69.5	g	-
Drinking water	28.4	g	-
Energy	280	kcal	-
High fiber foods	0.4	g	-
Magnesium	31	mg	300-350 / -
Potassium (such as whole grains, green vegetables, seaweed,	661	mg	3500 / open
Protein vegetable	0.2	g	-
Proteins	0.2	g	-
Salt	8	mg	2500 / -
Sugar	69.5	g	-

Nutrient	Value	Unit	RDA / max.
Calcium	4	mg	950 / 2500
Carbohydrate-rich foods	92.5	g	-
Copper	0.05	mg	0.9 / -
Drinking water	5.6	g	-
Energy	387	kcal	-
Fat	1.9	g	-
Iron	0.2	mg	11-16 / open
Linoleic acid	0.03	g	-
Magnesium	2	mg	300-350 / -
Monounsaturated fatty acids	0.1	g	-
Phosphorus	3	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	5	mg	3500 / open
Salt	40	mg	2500 / -
Saturated fat food	1.7	g	-
Sugar	69	g	-
Zinc	0.04	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.03	g	-
Calcium	50	mg	950 / 2500
Carbohydrate-rich foods	71.7	g	-
Copper	0.39	mg	0.9 / -
Drinking water	16.8	g	-
Energy	325	kcal	-
Fat	0.5	g	-
Fatty acids polyunsaturated	0.1	g	-
High fiber foods	3.7	g	-
Iodine	2	µg	150 / 600
Iron	2	mg	11-16 / open
Linoleic acid	0.1	g	-
Magnesium	42	mg	300-350 / -
Nicotinezuur	0.5	mg	-
Phosphorus	90	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	800	mg	3500 / open
Protein vegetable	3.1	g	-
Proteins	3.1	g	-
Salt	25	mg	2500 / -
Saturated fat food	0.1	g	-
Selenium	8	µg	70 / 300
Sugar	69	g	-
Vitamin B1	0.08	mg	1.1 / -
Vitamin B6	0.15	mg	1.5 / 25
Vitamin E	0.7	mg	13 / 300
Vitamin K	3.7	µg	70 / -
Vitamin K1	3.7	µg	70 / -
Vitamine B2	0.03	mg	1.6 / -
Zinc	0.18	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	4	mg	950 / 2500
Carbohydrate-rich foods	92.9	g	-
Copper	0.05	mg	0.9 / -
Drinking water	6.8	g	-
Energy	372	kcal	-
High fiber foods	0.3	g	-
Iron	0.2	mg	11-16 / open
Magnesium	2	mg	300-350 / -
Phosphorus	3	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	5	mg	3500 / open
Salt	25	mg	2500 / -
Sugar	69	g	-
Zinc	0.04	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Ash (supplement)	0.1	g	-
Calcium	15	mg	950 / 2500
Carbohydrate-rich foods	92.3	g	-
Copper	0.06	mg	0.9 / -
Drinking water	6	g	-
Energy	375	kcal	-
High fiber foods	0.3	g	-
Iron	0.5	mg	11-16 / open
Magnesium	6	mg	300-350 / -
Phosphorus	5	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	28	mg	3500 / open
Protein animal	0.6	g	-
Protein vegetable	0.6	g	-
Proteins	1.2	g	-
Salt	35	mg	2500 / -
Sugar	68.3	g	-
Zinc	0.06	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.01	g	-
Ash (supplement)	0.9	g	-
Calcium	87	mg	950 / 2500
Carbohydrate-rich foods	70.5	g	-
Copper	0.69	mg	0.9 / -
Drinking water	1	g	-
Energy	451	kcal	-
Fat	15.2	g	-
Fatty acids polyunsaturated	0.5	g	-
High fiber foods	4.5	g	-
Iodine	12.6	µg	150 / 600
Iron	5.4	mg	11-16 / open
Linoleic acid	0.45	g	-
Magnesium	78	mg	300-350 / -
Monounsaturated fatty acids	4.7	g	-
Nicotinezuur	0.1	mg	-
Phosphorus	162	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	435	mg	3500 / open
Protein animal	0.6	g	-
Protein vegetable	5.1	g	-
Proteins	5.6	g	-
Salt	42	mg	2500 / -
Saturated fat food	9.4	g	-
Selenium	4	µg	70 / 300
Sugar	68.2	g	-
Vitamin A (retinol)	30	µg	680-800 / 3000
Vitamin B1	0.06	mg	1.1 / -
Vitamin B12	0.49	µg	2.8 / -
Vitamin B6	0.04	mg	1.5 / 25
Vitamin E	1.1	mg	13 / 300
Vitamine B2	0.19	mg	1.6 / -
Zinc	0.42	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	41	mg	950 / 2500
Carbohydrate-rich foods	78.3	g	-
Copper	0.04	mg	0.9 / -
Drinking water	15	g	-
Energy	334	kcal	-
Fat	0.4	g	-
Fatty acids polyunsaturated	0.1	g	-
High fiber foods	0.3	g	-
Iron	0.4	mg	11-16 / open
Linoleic acid	0.07	g	-
Magnesium	5	mg	300-350 / -
Monounsaturated fatty acids	0.1	g	-
Nicotinezuur	0.1	mg	-
Phosphorus	29	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	38	mg	3500 / open
Protein animal	4.1	g	-
Proteins	4.1	g	-
Salt	4	mg	2500 / -
Saturated fat food	0.1	g	-
Sugar	68.2	g	-
Vitamin E	0.9	mg	13 / 300
Zinc	0.1	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	30	mg	950 / 2500
Carbohydrate-rich foods	69	g	-
Copper	0.23	mg	0.9 / -
Drinking water	26.7	g	-
Energy	288	kcal	-
High fiber foods	2.5	g	-
Magnesium	43	mg	300-350 / -
Potassium (such as whole grains, green vegetables, seaweed,	90	mg	3500 / open
Protein vegetable	1.8	g	-
Proteins	1.8	g	-
Salt	50	mg	2500 / -
Sugar	67	g	-
Zinc	0.34	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.
Calcium	165	mg	950 / 2500
Carbohydrate-rich foods	68.6	g	-
Cholesterol	6	mg	-
Copper	0.84	mg	0.9 / -
Drinking water	0.8	g	-
Energy	487	kcal	-
Fat	20.7	g	-
Fatty acids polyunsaturated	0.6	g	-
High fiber foods	2.7	g	-
Iodine	13	µg	150 / 600
Iron	1.6	mg	11-16 / open
Linoleic acid	0.62	g	-
Magnesium	48	mg	300-350 / -
Monounsaturated fatty acids	6.3	g	-
Nicotinezuur	0.1	mg	-
Phosphorus	175	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	316	mg	3500 / open
Protein animal	3.3	g	-
Protein vegetable	1.3	g	-
Proteins	4.6	g	-
Salt	87	mg	2500 / -
Saturated fat food	12.9	g	-
Selenium	3	µg	70 / 300
Sugar	66.4	g	-
Vitamin A (retinol)	5	µg	680-800 / 3000
Vitamin B1	0.06	mg	1.1 / -
Vitamin B6	0.041	mg	1.5 / 25
Vitamin D	0.5	µg	20 / 50
Vitamin E	0.1	mg	13 / 300
Vitamine B2	0.24	mg	1.6 / -
Zinc	0.96	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.04	g	-
Calcium	36	mg	950 / 2500
Carbohydrate-rich foods	73.9	g	-
Cholesterol	1.2	mg	-
Copper	0.98	mg	0.9 / -
Drinking water	3.9	g	-
Energy	449	kcal	-
Fat	14.7	g	-
Fatty acids polyunsaturated	0.6	g	-
High fiber foods	4.3	g	-
Iodine	2.5	µg	150 / 600
Iron	8.1	mg	11-16 / open
Linoleic acid	0.58	g	-
Magnesium	119	mg	300-350 / -
Monounsaturated fatty acids	4.7	g	-
Nicotinezuur	0.7	mg	-
Phosphorus	184	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	845	mg	3500 / open
Protein animal	0.2	g	-
Protein vegetable	3	g	-
Proteins	3.2	g	-
Salt	33	mg	2500 / -
Saturated fat food	8.7	g	-
Selenium	4	µg	70 / 300
Sugar	65.9	g	-
Vitamin A (retinol)	3	µg	680-800 / 3000
Vitamin B1	0.02	mg	1.1 / -
Vitamin B12	0.21	µg	2.8 / -
Vitamin B6	0.018	mg	1.5 / 25
Vitamin E	0.8	mg	13 / 300
Vitamine B2	0.05	mg	1.6 / -
Zinc	1.27	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	4	mg	950 / 2500
Carbohydrate-rich foods	85.6	g	-
Copper	0.05	mg	0.9 / -
Drinking water	7.5	g	-
Energy	401	kcal	-
Fat	6.2	g	-
Fatty acids polyunsaturated	0.1	g	-
High fiber foods	0.1	g	-
Iron	0.2	mg	11-16 / open
Linoleic acid	0.11	g	-
Magnesium	2	mg	300-350 / -
Monounsaturated fatty acids	0.4	g	-
Phosphorus	3	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	5	mg	3500 / open
Protein vegetable	0.6	g	-
Proteins	0.6	g	-
Salt	14	mg	2500 / -
Saturated fat food	5.3	g	-
Sugar	65.2	g	-
Zinc	0.04	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.04	g	-
Calcium	90	mg	950 / 2500
Carbohydrate-rich foods	71.9	g	-
Cholesterol	7	mg	-
Copper	0.11	mg	0.9 / -
Drinking water	7.6	g	-
Energy	448	kcal	-
Fat	15.9	g	-
Fatty acids polyunsaturated	0.7	g	-
High fiber foods	0.6	g	-
Iodine	6.6	µg	150 / 600
Iron	1.1	mg	11-16 / open
Linoleic acid	0.69	g	-
Magnesium	21	mg	300-350 / -
Monounsaturated fatty acids	6.3	g	-
Nicotinezuur	0.1	mg	-
Phosphorus	84	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	145	mg	3500 / open
Protein animal	1.8	g	-
Protein vegetable	2.2	g	-
Proteins	4	g	-
Salt	227	mg	2500 / -
Saturated fat food	7.7	g	-
Selenium	1	µg	70 / 300
Sugar	65.1	g	-
Unsaturated fats	0.1	g	-
Vitamin A (retinol)	28	µg	680-800 / 3000
Vitamin B1	0.04	mg	1.1 / -
Vitamin B6	0.02	mg	1.5 / 25
Vitamin D	0.4	µg	20 / 50
Vitamin E	0.1	mg	13 / 300
Vitamine B2	0.19	mg	1.6 / -
Zinc	0.47	mg	7-9 / 25

Food:
Food group:
Nutrient:

Food sources with"Sugar"