Food sources vs nutrients

	Food (50 of 2152)		Food group	Vitamin C[mg] RDA: 75 mg/dag
1	Guava (with pink flesh)	8.9	Fresh fruit	228
2	Rosemary dried	7	Sugar, candy, sweet fillings and sweet sauces	160
3	Blackberry	8.9	Fresh fruit	150
4	Breakfast bacon	9.4	Vegetables	150
5	Smoked sprat fillet	9.1	Vegetables	150
6	Sambal Ulek	8.9	Herbs and spices	144
7	Bread-crumbs	9.3	Vegetables	144
8	Kitchen syrup	8.7	Fresh fruit	135
9	Breakfast product Rice Krispies Kellogg's	7.7	Cereal products and binders	134
10	Bell pepper green cooked	9.3	Vegetables	133
11	Smoked sprat fillet	9.1	Vegetables	132
12	Pesto green	9.1	Herbs and spices	125
13	Bell pepper green cooked	9.4	Vegetables	124
14	Pesto green	8	Herbs and spices	122
15	Linseed	8.6	Herbs and spices	120
16	Breakfast bacon	9.3	Vegetables	119
17	gingerbread	9.3	Vegetables	114
18	gingerbread	9.2	Vegetables	111
19	gingerbread	9.2	Vegetables	107
20	Kale raw	9.3	Vegetables	100
21	Shoulder ham	7.6	Non-alcoholic drinks	96
22	Cocoa powder sweetened Nesquik	7.6	Miscellaneous	95
23	Kitchen syrup	8.6	Fresh fruit	86
24	Soy drink unsweetened milbona / albert heijn	9.4	Vegetables	84
25	Clove	7.6	Herbs and spices	81
26	Concentrated juice with Vit C concentrated	7.5	Non-alcoholic drinks	80
27	Extran Energy sports drink	7.6	Bottle feeding and preparations	80
28	Broad beans can / glass	8.9	Vegetables	80
29	Kitchen syrup	8.5	Fresh fruit	79
30	Cayenne pepper red	7.7	Herbs and spices	76
31	Paprika powder	7.7	Herbs and spices	71
32	Amsoi raw	9.1	Vegetables	71
33	Bell pepper green cooked	9.2	Vegetables	71
34	Bell pepper green cooked	9.3	Vegetables	70
35	Chili powder	7.7	Herbs and spices	64
36	Marzipan	7.5	Cereal products and binders	64
37	Agoemawiwiri raw	8.5	Vegetables	61
38	gingerbread	8.7	Fresh fruit	61
39	Rosemary dried	7.6	Herbs and spices	61
40	strawberries	8.8	Fresh fruit	60
41	Leaf celery fresh	9	Herbs and spices	60
42	Cocoa product powder Ovomaltine	7.5	Miscellaneous	60
43	Cooking cream	9	Vegetables	60
44	Coffee creamer	9.1	Vegetables	60
45	Smoked sprat fillet	8.8	Vegetables	60
46	Shoulder ham	7.5	Non-alcoholic drinks	58
47	Sea eel prepared in microwave without adding	8	Miscellaneous	57
48	Fruit lemonade tingling fruit with vit c	7.1	Non-alcoholic drinks	56
49	Drinking breakfast Brinta Wake Up	7.5	Cereal products and binders	54
50	Cornstarch	7.5	Cereal products and binders	54

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.11	g	-
Beta-carotene (provitamin A)	374	µg	-
Calcium	18	mg	950 / 2500
Carbohydrate-rich foods	10.9	g	-
Copper	0.23	mg	0.9 / -
Drinking water	80.8	g	-
Energy	75	kcal	-
Fat	1	g	-
Fatty acids polyunsaturated	0.3	g	-
High fiber foods	5.3	g	-
Iron	0.3	mg	11-16 / open
Linoleic acid	0.23	g	-
Lycopene (tomato products,)	5204	µg	-
Magnesium	22	mg	300-350 / -
Monounsaturated fatty acids	0.1	g	-
Nicotinezuur	1.1	mg	-
Omega-3	0.1	g	0.2-4 / -
Phosphorus	40	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	417	mg	3500 / open
Protein vegetable	2.6	g	-
Proteins	2.6	g	-
Salt	2	mg	2500 / -
Saturated fat food	0.3	g	-
Selenium	1	µg	70 / 300
Sugar	8.9	g	-
Vitamin B1	0.07	mg	1.1 / -
Vitamin B6	0.11	mg	1.5 / 25
Vitamin C	228	mg	75 / open
Vitamin K	2.6	µg	70 / -
Vitamin K1	2.6	µg	70 / -
Vitamine B2	0.04	mg	1.6 / -
Zinc	0.23	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.04	g	-
Calcium	20	mg	950 / 2500
Carbohydrate-rich foods	62	g	-
Copper	0.03	mg	0.9 / -
Drinking water	35	g	-
Energy	260	kcal	-
Fat	0.3	g	-
Fatty acids polyunsaturated	0.2	g	-
High fiber foods	1	g	-
Iodine	0.3	µg	150 / 600
Iron	1	mg	11-16 / open
Linoleic acid	0.14	g	-
Magnesium	8	mg	300-350 / -
Nicotinezuur	0.2	mg	-
Phosphorus	20	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	100	mg	3500 / open
Protein vegetable	1.8	g	-
Proteins	1.8	g	-
Salt	25	mg	2500 / -
Saturated fat food	0.1	g	-
Sugar	62	g	-
Vitamin B1	0.01	mg	1.1 / -
Vitamin B6	0.02	mg	1.5 / 25
Vitamin C	160	mg	75 / open
Vitamin E	0.5	mg	13 / 300
Vitamine B2	0.02	mg	1.6 / -
Zinc	0.05	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Beta-carotene (provitamin A)	91	µg	-
Calcium	30	mg	950 / 2500
Carbohydrate-rich foods	8	g	-
Copper	0.14	mg	0.9 / -
Drinking water	85	g	-
Energy	53	kcal	-
High fiber foods	3.6	g	-
Iron	1	mg	11-16 / open
Luteïne	180	µg	-
Magnesium	17	mg	300-350 / -
Nicotinezuur	0.3	mg	-
Nitrogen (nutrient)	0.2	g	-
Phosphorus	50	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	175	mg	3500 / open
Protein vegetable	0.9	g	-
Proteins	0.9	g	-
Salt	2	mg	2500 / -
Selenium	1	µg	70 / 300
Sugar	7	g	-
Vitamin B1	0.08	mg	1.1 / -
Vitamin B6	0.07	mg	1.5 / 25
Vitamin C	150	mg	75 / open
Vitamin E	1	mg	13 / 300
Vitamine B2	0.04	mg	1.6 / -
Zinc	0.3	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	19	µg	-
Alpha-linolenic acid (ALA)	0.03	g	-
Ash (supplement)	0.5	g	-
Beta-carotene (provitamin A)	742	µg	-
Calcium	7	mg	950 / 2500
Carbohydrate-rich foods	4.3	g	-
Copper	0.05	mg	0.9 / -
Drinking water	91.6	g	-
Energy	25	kcal	-
Fat	0.1	g	-
Fatty acids polyunsaturated	0.1	g	-
High fiber foods	1.8	g	-
Iodine	1	µg	150 / 600
Iron	0.4	mg	11-16 / open
Linoleic acid	0.05	g	-
Luteïne	29	µg	-
Lycopene (tomato products,)	49	µg	-
Magnesium	12	mg	300-350 / -
Nicotinezuur	1	mg	-
Phosphorus	32	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	299	mg	3500 / open
Protein vegetable	0.8	g	-
Proteins	0.8	g	-
Salt	1	mg	2500 / -
Sugar	4.3	g	-
Vitamin B1	0.04	mg	1.1 / -
Vitamin B6	0.29	mg	1.5 / 25
Vitamin C	150	mg	75 / open
Vitamin E	3.1	mg	13 / 300
Vitamin K	4.9	µg	70 / -
Vitamin K1	4.9	µg	70 / -
Vitamine B2	0.07	mg	1.6 / -
Zeaxanthin	245	µg	-
Zinc	0.32	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.24	g	-
Beta-carotene (provitamin A)	145	µg	-
Calcium	30	mg	950 / 2500
Carbohydrate-rich foods	5.6	g	-
Copper	0.02	mg	0.9 / -
Drinking water	86	g	-
Energy	46	kcal	-
Fat	0.7	g	-
Fatty acids polyunsaturated	0.3	g	-
High fiber foods	4.1	g	-
Iodine	1	µg	150 / 600
Iron	0.6	mg	11-16 / open
Linoleic acid	0.1	g	-
Luteïne	122	µg	-
Lycopene (tomato products,)	32	µg	-
Magnesium	8	mg	300-350 / -
Nicotinezuur	0.5	mg	-
Omega-3	0.2	g	0.2-4 / -
Phosphorus	125	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	412	mg	3500 / open
Protein vegetable	2.3	g	-
Proteins	2.3	g	-
Salt	7	mg	2500 / -
Saturated fat food	0.1	g	-
Selenium	3	µg	70 / 300
Sugar	1.4	g	-
Vitamin B1	0.12	mg	1.1 / -
Vitamin B6	0.3	mg	1.5 / 25
Vitamin C	150	mg	75 / open
Vitamin E	1	mg	13 / 300
Vitamin K	153	µg	70 / -
Vitamin K1	153	µg	70 / -
Vitamine B2	0.12	mg	1.6 / -
Zeaxanthin	28	µg	-
Zinc	0.4	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	12	µg	-
Beta-carotene (provitamin A)	5347	µg	-
Calcium	40	mg	950 / 2500
Carbohydrate-rich foods	1	g	-
Copper	0.03	mg	0.9 / -
Drinking water	87	g	-
Energy	30	kcal	-
High fiber foods	5	g	-
Iron	7.1	mg	11-16 / open
Luteïne	9202	µg	-
Magnesium	23	mg	300-350 / -
Nicotinezuur	1.4	mg	-
Phosphorus	30	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	700	mg	3500 / open
Protein vegetable	4	g	-
Proteins	4	g	-
Salt	25	mg	2500 / -
Selenium	1	µg	70 / 300
Vitamin B1	0.06	mg	1.1 / -
Vitamin B6	0.12	mg	1.5 / 25
Vitamin C	125	mg	75 / open
Vitamin E	1.7	mg	13 / 300
Vitamin K	548	µg	70 / -
Vitamin K1	548	µg	70 / -
Vitamine B2	0.3	mg	1.6 / -
Zeaxanthin	68	µg	-
Zinc	0.7	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.33	g	-
Calcium	420	mg	950 / 2500
Carbohydrate-rich foods	67.4	g	-
Drinking water	4.9	g	-
Energy	426	kcal	-
Fat	10	g	-
Fatty acids polyunsaturated	3.2	g	-
Folate	32.7	µg	-
High fiber foods	2.4	g	-
Iodine	35.7	µg	150 / 600
Iron	8.2	mg	11-16 / open
Linoleic acid	2.9	g	-
Monounsaturated fatty acids	4.4	g	-
Nicotinezuur	5.3	mg	-
Omega-3	0.3	g	0.2-4 / -
Protein vegetable	15.3	g	-
Proteins	15.3	g	-
Salt	124	mg	2500 / -
Saturated fat food	1.9	g	-
Sugar	34.4	g	-
Vitamin A (retinol)	390	µg	680-800 / 3000
Vitamin B1	0.87	mg	1.1 / -
Vitamin B6	0.3	mg	1.5 / 25
Vitamin C	64	mg	75 / open
Vitamin D	6	µg	20 / 50
Vitamin E	2.9	mg	13 / 300
Vitamin K	33	µg	70 / -
Zinc	2.63	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Calcium	1280	mg	950 / 2500
Carbohydrate-rich foods	46	g	-
Drinking water	9	g	-
Energy	374	kcal	-
Fat	15	g	-
Fatty acids polyunsaturated	5.6	g	-
High fiber foods	17.6	g	-
Iron	29.2	mg	11-16 / open
Linoleic acid	4	g	-
Monounsaturated fatty acids	4.2	g	-
Nicotinezuur	1	mg	-
Phosphorus	70	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	955	mg	3500 / open
Protein vegetable	5	g	-
Proteins	5	g	-
Salt	50	mg	2500 / -
Saturated fat food	0.7	g	-
Vitamin B1	0.51	mg	1.1 / -
Vitamin C	61	mg	75 / open

Nutrient	Value	Unit	RDA / max.
Beta-carotene (provitamin A)	1200	µg	-
Calcium	80	mg	950 / 2500
Carbohydrate-rich foods	2	g	-
Drinking water	90	g	-
Energy	16	kcal	-
High fiber foods	1.8	g	-
Iron	0.1	mg	11-16 / open
Magnesium	10	mg	300-350 / -
Nicotinezuur	0.3	mg	-
Phosphorus	40	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	700	mg	3500 / open
Protein vegetable	1	g	-
Proteins	1	g	-
Salt	80	mg	2500 / -
Sugar	2	g	-
Vitamin B1	0.06	mg	1.1 / -
Vitamin B6	1.2	mg	1.5 / 25
Vitamin C	60	mg	75 / open
Vitamine B2	0.1	mg	1.6 / -
Zinc	1.2	mg	7-9 / 25

Food:
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Food sources with"Vitamin C"