Food sources vs nutrients

	Food (50 of 2152)		Food group	Vitamin B6[mg] RDA: 1.5 mg/dag
1	Parsnip raw	7	Meat and dairy substitutes	2.5
2	Breakfast product Rice Krispies Kellogg's	7.7	Cereal products and binders	2.3
3	Ah low fat omega-3 product	8.8	Fats and oils	2
4	Cocoa product powder Ovomaltine	7.5	Miscellaneous	2
5	Dried yeast	7.2	Miscellaneous	2
6	Low-fat product Consciously light 35 fat <10g sat fat unsalted	8.6	Fats and oils	2
7	Low-fat margarine product Healthy start 35-40 fat <10g sat salted	8.5	Fats and oils	2
8	Low-fat margarine product Good Start Albert Heijn / Jumbo	8.5	Fats and oils	2
9	Low fat product Vita d'Or Conscious light	8.6	Fats and oils	2
10	Low fat product Vita d'Or A good start	8.5	Fats and oils	2
11	Kumquat	8.3	Fats and oils	2
12	Marzipan	7	Cereal products and binders	2
13	Margarine liquid 80 fat <17 g sat salted	8.5	Fats and oils	1.9
14	Breakfast product Rice Krispies Kellogg's	7.2	Cereal products and binders	1.85
15	Low-fat product Gouda's Glorie Lightest Pound	8.8	Fats and oils	1.8
16	Mashed potatoes with milk powder with fat	7.1	Potatoes and tubers	1.7
17	Granulated sugar	8	Bottle feeding and preparations	1.43
18	Meal replacement Modifast Intensive Pudding	8	Bottle feeding and preparations	1.43
19	Low-fat product Blue Band Good Start	8.5	Fats and oils	1.4
20	Low-fat product Blue Band Idea	8.6	Fats and oils	1.4
21	Meat products> 30 g fat excl liver prod avg	6.7	Pastry and biscuits	1.4
22	Wheat bread soft	8.2	Cereal products and binders	1.38
23	Basil dried	8.8	Herbs and spices	1.34
24	Sunflower	8.3	Nuts and seeds	1.3
25	Cracottes Vital	7.3	Bread	1.3
26	Marmite yeast extract	7.7	Miscellaneous	1.3
27	Granulated sugar	8	Bottle feeding and preparations	1.3
28	Meat products> 30 g fat excl liver prod avg	6.8	Pastry and biscuits	1.3
29	Crispbread whole grain	7.8	Herbs and spices	1.24
30	Chervil dried	7.3	Herbs and spices	1.23
31	Mashed potatoes	7.1	Potatoes and tubers	1.22
32	Leaf celery fresh	9	Herbs and spices	1.2
33	Cornstarch	7.5	Cereal products and binders	1.2
34	Breakfast product Brinta	7.4	Cereal products and binders	1.2
35	Breakfast product Brinta	7.4	Cereal products and binders	1.2
36	Breakfast product Brinta	7.3	Cereal products and binders	1.2
37	Marzipan	7.3	Cereal products and binders	1.2
38	Marzipan	7.3	Cereal products and binders	1.2
39	Marzipan	7.5	Cereal products and binders	1.2
40	Breakfast product Rice Krispies Kellogg's	7.4	Cereal products and binders	1.2
41	Breakfast product Rice Krispies Kellogg's	7.5	Cereal products and binders	1.2
42	Breakfast product Rice Krispies Kellogg's	6.7	Cereal products and binders	1.2
43	Extran Energy sports drink	6.9	Pastry and biscuits	1.2
44	Meat products> 30 g fat excl liver prod avg	6.7	Pastry and biscuits	1.2
45	Meat products> 30 g fat excl liver prod avg	6.7	Pastry and biscuits	1.2
46	Salted almonds without skins	8	Nuts and seeds	1.17
47	Peanut butter light	8	Nuts and seeds	1.17
48	Cereal bar with Kellogg's milk	6.6	Pastry and biscuits	1.13
49	Marzipan	7.3	Cereal products and binders	1.12
50	Special K Kellogg's cereal bar	6.6	Pastry and biscuits	1.1

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	60	mg	950 / 2500
Carbohydrate-rich foods	79	g	-
Drinking water	6	g	-
Energy	375	kcal	-
Fat	1.5	g	-
Fatty acids polyunsaturated	0.6	g	-
Folate	314	µg	-
High fiber foods	4.5	g	-
Iodine	2.4	µg	150 / 600
Iron	11.6	mg	11-16 / open
Linoleic acid	0.58	g	-
Magnesium	40	mg	300-350 / -
Monounsaturated fatty acids	0.4	g	-
Nicotinezuur	30.1	mg	-
Phosphorus	170	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	220	mg	3500 / open
Protein vegetable	9	g	-
Proteins	9	g	-
Salt	450	mg	2500 / -
Saturated fat food	0.4	g	-
Sugar	17	g	-
Vitamin B1	1.8	mg	1.1 / -
Vitamin B12	4.2	µg	2.8 / -
Vitamin B6	2.3	mg	1.5 / 25
Vitamin C	134	mg	75 / open
Vitamin K	0.2	µg	70 / -
Vitamin K1	0.2	µg	70 / -
Vitamine B2	2.3	mg	1.6 / -
Zinc	8.4	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	2.5	g	-
Calcium	10	mg	950 / 2500
Carbohydrate-rich foods	2.5	g	-
Drinking water	59.5	g	-
Energy	352	kcal	-
Fat	38	g	-
Fatty acids polyunsaturated	18.2	g	-
Folate	500	µg	-
Iodine	1.5	µg	150 / 600
Iron	0.1	mg	11-16 / open
Magnesium	2	mg	300-350 / -
Monounsaturated fatty acids	8.6	g	-
Omega-3	3.4	g	0.2-4 / -
Omega-3 (DHA)	0.53	g	-
Omega-3 (EPA)	0.38	g	-
Phosphorus	23	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	42	mg	3500 / open
Saturated fat food	9.6	g	-
Vitamin A (retinol)	800	µg	680-800 / 3000
Vitamin B1	1.4	mg	1.1 / -
Vitamin B12	1	µg	2.8 / -
Vitamin B6	2	mg	1.5 / 25
Vitamin D	7.5	µg	20 / 50
Vitamin D3	7.5	µg	-
Vitamin E	20	mg	13 / 300
Vitamine B2	1.6	mg	1.6 / -

Nutrient	Value	Unit	RDA / max.
Calcium	380	mg	950 / 2500
Carbohydrate-rich foods	75	g	-
Cholesterol	10	mg	-
Drinking water	7.2	g	-
Energy	370	kcal	-
Fat	1.7	g	-
Folate	200	µg	-
High fiber foods	4.9	g	-
Iodine	2.5	µg	150 / 600
Iron	4.6	mg	11-16 / open
Linoleic acid	0.05	g	-
Magnesium	300	mg	300-350 / -
Monounsaturated fatty acids	0.6	g	-
Nicotinezuur	18	mg	-
Phosphorus	520	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1240	mg	3500 / open
Protein vegetable	11.2	g	-
Proteins	11.2	g	-
Salt	300	mg	2500 / -
Saturated fat food	1	g	-
Sugar	51.7	g	-
Vitamin A (retinol)	800	µg	680-800 / 3000
Vitamin B1	1.4	mg	1.1 / -
Vitamin B12	1	µg	2.8 / -
Vitamin B6	2	mg	1.5 / 25
Vitamin C	60	mg	75 / open
Vitamin E	10	mg	13 / 300
Vitamine B2	1.6	mg	1.6 / -

Nutrient	Value	Unit	RDA / max.
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)	3.65	g	-
Calcium	600	mg	950 / 2500
Carbohydrate-rich foods	2.5	g	-
Cholesterol	1	mg	-
Drinking water	59.6	g	-
Energy	352	kcal	-
Fat	38	g	-
Fatty acids polyunsaturated	18.2	g	-
Iodine	1.5	µg	150 / 600
Iron	0.1	mg	11-16 / open
Linoleic acid	14.6	g	-
Magnesium	2	mg	300-350 / -
Monounsaturated fatty acids	8.6	g	-
Omega-3	3.6	g	0.2-4 / -
Phosphorus	23	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	42	mg	3500 / open
Salt	120	mg	2500 / -
Saturated fat food	9.1	g	-
Unsaturated fats	0.5	g	-
Vitamin A (retinol)	800	µg	680-800 / 3000
Vitamin B1	1.4	mg	1.1 / -
Vitamin B12	1	µg	2.8 / -
Vitamin B6	2	mg	1.5 / 25
Vitamin D	7.5	µg	20 / 50
Vitamin D3	7.5	µg	-
Vitamin E	30	mg	13 / 300
Vitamine B2	1.6	mg	1.6 / -

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	3.46	g	-
Calcium	600	mg	950 / 2500
Carbohydrate-rich foods	2.4	g	-
Cholesterol	1	mg	-
Drinking water	59.5	g	-
Energy	352	kcal	-
Fat	38	g	-
Fatty acids polyunsaturated	17.3	g	-
High fiber foods	0.1	g	-
Iodine	1.5	µg	150 / 600
Iron	0.1	mg	11-16 / open
Linoleic acid	13.8	g	-
Magnesium	2	mg	300-350 / -
Monounsaturated fatty acids	9.6	g	-
Omega-3	3.5	g	0.2-4 / -
Phosphorus	23	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	42	mg	3500 / open
Salt	120	mg	2500 / -
Saturated fat food	8.8	g	-
Sugar	0.1	g	-
Unsaturated fats	0.8	g	-
Vitamin A (retinol)	800	µg	680-800 / 3000
Vitamin B1	1.4	mg	1.1 / -
Vitamin B6	2	mg	1.5 / 25
Vitamin D	7.5	µg	20 / 50
Vitamin D3	7.5	µg	-
Vitamin E	15	mg	13 / 300
Vitamine B2	1.6	mg	1.6 / -

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.02	g	-
Calcium	5	mg	950 / 2500
Carbohydrate-rich foods	83.1	g	-
Copper	0.03	mg	0.9 / -
Drinking water	4.5	g	-
Energy	381	kcal	-
Fat	1.1	g	-
Fatty acids polyunsaturated	0.5	g	-
Folate	200	µg	-
High fiber foods	3.3	g	-
Iodine	0.9	µg	150 / 600
Iron	7	mg	11-16 / open
Linoleic acid	0.43	g	-
Magnesium	10	mg	300-350 / -
Monounsaturated fatty acids	0.2	g	-
Nicotinezuur	18	mg	-
Phosphorus	50	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	100	mg	3500 / open
Protein vegetable	8	g	-
Proteins	8	g	-
Salt	800	mg	2500 / -
Saturated fat food	0.3	g	-
Selenium	5	µg	70 / 300
Sugar	8.6	g	-
Vitamin B1	1.4	mg	1.1 / -
Vitamin B12	1	µg	2.8 / -
Vitamin B6	2	mg	1.5 / 25
Vitamin E	10	mg	13 / 300
Vitamin K	0.1	µg	70 / -
Vitamin K1	0.1	µg	70 / -
Vitamine B2	1.6	mg	1.6 / -
Zinc	0.2	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	1	µg	-
Alpha-linolenic acid (ALA)	0.02	g	-
Ash (supplement)	1.3	g	-
Beta-carotene (provitamin A)	6	µg	-
Calcium	65	mg	950 / 2500
Carbohydrate-rich foods	76	g	-
Cholesterol	1.6	mg	-
Copper	0.4	mg	0.9 / -
Drinking water	4.5	g	-
Energy	400	kcal	-
Fat	6.2	g	-
Fatty acids polyunsaturated	0.6	g	-
Folate	246	µg	-
High fiber foods	4	g	-
Iodine	3.6	µg	150 / 600
Iron	9.3	mg	11-16 / open
Linoleic acid	0.56	g	-
Luteïne	74	µg	-
Magnesium	50	mg	300-350 / -
Monounsaturated fatty acids	1.7	g	-
Nicotinezuur	23.4	mg	-
Phosphorus	165	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	245	mg	3500 / open
Protein animal	0.8	g	-
Protein vegetable	7.3	g	-
Proteins	8.1	g	-
Salt	350	mg	2500 / -
Saturated fat food	3.3	g	-
Selenium	7	µg	70 / 300
Sugar	23	g	-
Vitamin B1	1.45	mg	1.1 / -
Vitamin B12	3.35	µg	2.8 / -
Vitamin B6	1.85	mg	1.5 / 25
Vitamin E	0.7	mg	13 / 300
Vitamin K	1.8	µg	70 / -
Vitamin K1	1.8	µg	70 / -
Vitamine B2	1.85	mg	1.6 / -
Zinc	1.5	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.69	g	-
Calcium	80	mg	950 / 2500
Carbohydrate-rich foods	62	g	-
Copper	0.24	mg	0.9 / -
Drinking water	14.7	g	-
Energy	373	kcal	-
Fat	8.6	g	-
Fatty acids polyunsaturated	1.5	g	-
High fiber foods	5.5	g	-
Iodine	16	µg	150 / 600
Iron	1.6	mg	11-16 / open
Linoleic acid	0.78	g	-
Magnesium	70	mg	300-350 / -
Monounsaturated fatty acids	0.1	g	-
Nicotinezuur	6.6	mg	-
Omega-3	0.7	g	0.2-4 / -
Phosphorus	397	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1700	mg	3500 / open
Protein animal	1.8	g	-
Protein vegetable	7.4	g	-
Proteins	9.2	g	-
Salt	160	mg	2500 / -
Saturated fat food	5.7	g	-
Selenium	1	µg	70 / 300
Sugar	2.5	g	-
Vitamin B1	0.13	mg	1.1 / -
Vitamin B6	1.7	mg	1.5 / 25
Vitamin C	5	mg	75 / open
Vitamin E	0.4	mg	13 / 300
Vitamine B2	0.22	mg	1.6 / -
Zinc	1.2	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.18	g	-
Beta-carotene (provitamin A)	6	µg	-
Calcium	110	mg	950 / 2500
Carbohydrate-rich foods	20	g	-
Copper	1.04	mg	0.9 / -
Drinking water	8.3	g	-
Energy	286	kcal	-
Fat	5.1	g	-
Fatty acids polyunsaturated	2.7	g	-
High fiber foods	45	g	-
Iodine	2.4	µg	150 / 600
Iron	11.5	mg	11-16 / open
Linoleic acid	2.47	g	-
Luteïne	240	µg	-
Magnesium	466	mg	300-350 / -
Monounsaturated fatty acids	0.6	g	-
Nicotinezuur	29.6	mg	-
Omega-3	0.2	g	0.2-4 / -
Phosphorus	1200	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1160	mg	3500 / open
Protein vegetable	17.4	g	-
Proteins	17.4	g	-
Salt	4	mg	2500 / -
Saturated fat food	0.9	g	-
Selenium	2	µg	70 / 300
Sugar	1.4	g	-
Vitamin B1	0.89	mg	1.1 / -
Vitamin B6	1.38	mg	1.5 / 25
Vitamin E	2.6	mg	13 / 300
Vitamine B2	0.36	mg	1.6 / -
Zinc	7.67	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	113	µg	-
Ash (supplement)	14.9	g	-
Beta-carotene (provitamin A)	378	µg	-
Calcium	2240	mg	950 / 2500
Carbohydrate-rich foods	10.1	g	-
Copper	2.1	mg	0.9 / -
Drinking water	10.4	g	-
Energy	244	kcal	-
Fat	4.1	g	-
Fatty acids polyunsaturated	0.5	g	-
High fiber foods	37.7	g	-
Iron	89.8	mg	11-16 / open
Lycopene (tomato products,)	393	µg	-
Magnesium	711	mg	300-350 / -
Monounsaturated fatty acids	1.2	g	-
Nicotinezuur	4.9	mg	-
Phosphorus	274	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	2630	mg	3500 / open
Protein vegetable	23	g	-
Proteins	23	g	-
Salt	76	mg	2500 / -
Saturated fat food	2.2	g	-
Selenium	3	µg	70 / 300
Sugar	1.7	g	-
Vitamin B1	0.08	mg	1.1 / -
Vitamin B6	1.34	mg	1.5 / 25
Vitamin C	1	mg	75 / open
Vitamin E	10.8	mg	13 / 300
Vitamin K	1714.5	µg	70 / -
Vitamin K1	1714.5	µg	70 / -
Vitamine B2	1.2	mg	1.6 / -
Zinc	7.1	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.74	g	-
Beta-carotene (provitamin A)	1	µg	-
Calcium	76	mg	950 / 2500
Carbohydrate-rich foods	59.7	g	-
Cholesterol	13.8	mg	-
Drinking water	11.9	g	-
Energy	395	kcal	-
Fat	12.3	g	-
Fatty acids polyunsaturated	3.9	g	-
High fiber foods	9.5	g	-
Iron	7	mg	11-16 / open
Linoleic acid	2.6	g	-
Magnesium	66	mg	300-350 / -
Monounsaturated fatty acids	5.9	g	-
Nicotinezuur	0.3	mg	-
Omega-3	0.8	g	0.2-4 / -
Omega-3 (EPA)	0.02	g	-
Phosphorus	200	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	340	mg	3500 / open
Protein animal	1	g	-
Protein vegetable	5.6	g	-
Proteins	6.6	g	-
Salt	250	mg	2500 / -
Saturated fat food	2.1	g	-
Sugar	27	g	-
Unsaturated fats	0.1	g	-
Vitamin A (retinol)	4	µg	680-800 / 3000
Vitamin B1	0.07	mg	1.1 / -
Vitamin B12	0.05	µg	2.8 / -
Vitamin B6	1.3	mg	1.5 / 25
Vitamin E	1.5	mg	13 / 300
Vitamine B2	0.03	mg	1.6 / -
Zinc	0.2	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Beta-carotene (provitamin A)	3516	µg	-
Calcium	1346	mg	950 / 2500
Carbohydrate-rich foods	38	g	-
Drinking water	7	g	-
Energy	303	kcal	-
Fat	4	g	-
Fatty acids polyunsaturated	1.4	g	-
High fiber foods	11.3	g	-
Iron	32	mg	11-16 / open
Linoleic acid	1	g	-
Monounsaturated fatty acids	1.4	g	-
Phosphorus	450	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	4740	mg	3500 / open
Protein vegetable	23	g	-
Proteins	23	g	-
Salt	83	mg	2500 / -
Vitamin B6	1.23	mg	1.5 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.42	g	-
Beta-carotene (provitamin A)	3	µg	-
Calcium	54	mg	950 / 2500
Carbohydrate-rich foods	70.2	g	-
Copper	0.2	mg	0.9 / -
Drinking water	10.5	g	-
Energy	368	kcal	-
Fat	4.6	g	-
Fatty acids polyunsaturated	0.9	g	-
High fiber foods	6.3	g	-
Iodine	14.3	µg	150 / 600
Iron	1.4	mg	11-16 / open
Linoleic acid	0.44	g	-
Magnesium	68	mg	300-350 / -
Monounsaturated fatty acids	0.1	g	-
Nicotinezuur	6.4	mg	-
Omega-3	0.4	g	0.2-4 / -
Phosphorus	277	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	1399	mg	3500 / open
Protein animal	0.9	g	-
Protein vegetable	7.7	g	-
Proteins	8.6	g	-
Salt	310	mg	2500 / -
Saturated fat food	2.9	g	-
Selenium	1	µg	70 / 300
Sugar	2.2	g	-
Vitamin B1	0.16	mg	1.1 / -
Vitamin B6	1.22	mg	1.5 / 25
Vitamin C	5	mg	75 / open
Vitamin E	0.2	mg	13 / 300
Vitamine B2	0.17	mg	1.6 / -
Zinc	0.95	mg	7-9 / 25

Food:
Food group:
Nutrient:

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.06	g	-
Calcium	30	mg	950 / 2500
Carbohydrate-rich foods	66	g	-
Copper	0.44	mg	0.9 / -
Drinking water	6	g	-
Energy	356	kcal	-
Fat	2	g	-
Fatty acids polyunsaturated	0.9	g	-
Folate	324	µg	-
High fiber foods	15	g	-
Iodine	1.7	µg	150 / 600
Iron	11.6	mg	11-16 / open
Linoleic acid	0.86	g	-
Magnesium	130	mg	300-350 / -
Monounsaturated fatty acids	0.2	g	-
Nicotinezuur	14.9	mg	-
Omega-3	0.1	g	0.2-4 / -
Phosphorus	370	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	520	mg	3500 / open
Protein vegetable	11	g	-
Proteins	11	g	-
Salt	400	mg	2500 / -
Saturated fat food	0.5	g	-
Sugar	20	g	-
Vitamin B1	0.91	mg	1.1 / -
Vitamin B12	2.1	µg	2.8 / -
Vitamin B6	1.2	mg	1.5 / 25
Vitamine B2	1.2	mg	1.6 / -
Zinc	2.5	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.04	g	-
Beta-carotene (provitamin A)	3	µg	-
Calcium	264	mg	950 / 2500
Carbohydrate-rich foods	78	g	-
Copper	0.53	mg	0.9 / -
Drinking water	5.5	g	-
Energy	381	kcal	-
Fat	2.5	g	-
Fatty acids polyunsaturated	0.6	g	-
Folate	140	µg	-
High fiber foods	5	g	-
Iodine	1.8	µg	150 / 600
Iron	8	mg	11-16 / open
Linoleic acid	0.54	g	-
Luteïne	141	µg	-
Magnesium	40	mg	300-350 / -
Monounsaturated fatty acids	0.6	g	-
Nicotinezuur	14.9	mg	-
Phosphorus	100	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	430	mg	3500 / open
Protein vegetable	9	g	-
Proteins	9	g	-
Salt	310	mg	2500 / -
Saturated fat food	1	g	-
Selenium	3	µg	70 / 300
Sugar	29	g	-
Vitamin B1	0.91	mg	1.1 / -
Vitamin B12	2.1	µg	2.8 / -
Vitamin B6	1.2	mg	1.5 / 25
Vitamin D	4.2	µg	20 / 50
Vitamin E	0.9	mg	13 / 300
Vitamin K	1.2	µg	70 / -
Vitamin K1	1.2	µg	70 / -
Vitamine B2	1.2	mg	1.6 / -
Zinc	1	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Carbohydrate-rich foods	67.3	g	-
Drinking water	5.8	g	-
Energy	448	kcal	-
Fat	15.7	g	-
Folate	151	µg	-
High fiber foods	3.8	g	-
Iron	8	mg	11-16 / open
Nicotinezuur	13.3	mg	-
Protein animal	1	g	-
Protein vegetable	6.4	g	-
Proteins	7.4	g	-
Salt	368	mg	2500 / -
Saturated fat food	5	g	-
Sugar	29.7	g	-
Vitamin B1	0.91	mg	1.1 / -
Vitamin B12	2.1	µg	2.8 / -
Vitamin B6	1.2	mg	1.5 / 25
Vitamine B2	1.2	mg	1.6 / -

Food sources with"Vitamin B6"