Food sources vs nutrients

Below is a list of more than 2000 food sources with associated nutrients.
Tip! also try the nutritional calculator to see which nutrients are missing from your diet.

The values below are taken from "NEVO online, version 2019 / 6.0. RIVM, Bilthoven"

Food:
Food group:
Nutrient:

	Food (50 of 2152)		Food group
1	Strongers raw - Garden cress	9.5	Vegetables
2	Soy drink unsweetened milbona / albert heijn	9.4	Vegetables
3	Breakfast bacon	9.4	Vegetables
4	Pine	9.4	Vegetables
5	Bell pepper green cooked	9.4	Vegetables
6	Bread-crumbs	9.3	Vegetables
7	Bell pepper green cooked	9.3	Vegetables
8	gingerbread	9.3	Vegetables
9	Pine	9.3	Vegetables
10	Breakfast bacon	9.3	Vegetables
11	Kale raw	9.3	Vegetables
12	Bell pepper green cooked	9.3	Vegetables
13	Oysters	9.3	Eating fish
14	gingerbread	9.2	Vegetables
15	gingerbread	9.2	Vegetables
16	Seasalt	9.2	Miscellaneous
17	Bell pepper green cooked	9.2	Vegetables
18	Soya oil	9.2	Vegetables
19	Savory puff pastry with vegetables / cheese / egg	9.2	Vegetables
20	Breakfast bacon	9.1	Vegetables
21	Surimi	9.1	Eating fish
22	Smoked sprat fillet	9.1	Vegetables
23	Sambal fried	9.1	Eating fish
24	Okra raw	9.1	Vegetables
25	Powdered sugar	9.1	Vegetables
26	Soya oil	9.1	Vegetables
27	Pesto green	9.1	Herbs and spices
28	Smoked sprat fillet	9.1	Vegetables
29	Amsoi raw	9.1	Vegetables
30	Sambal Ulek	9.1	Eating fish
31	Spinach sliced frozen unprepared	9.1	Vegetables
32	Coffee creamer	9.1	Vegetables
33	Seasalt	9.1	Vegetables
34	Leaf celery fresh	9	Herbs and spices
35	Coffee creamer	9	Vegetables
36	Endive frozen unprepared	9	Vegetables
37	Kale glass	9	Vegetables
38	Cooking cream	9	Vegetables
39	Anchovies raw	9	Eating fish
40	Cooking cream	9	Vegetables
41	Soy drink unsweetened milbona / albert heijn	9	Vegetables
42	Asparagus white raw	9	Vegetables
43	Celery raw	9	Vegetables
44	Beef ham pastirma Turkish	9	Meat and poultry
45	Powdered sugar	9	Vegetables
46	Yogurt drink	9	Miscellaneous
47	Soya oil	9	Vegetables
48	Spinach sliced frozen unprepared	9	Vegetables
49	Beef ham pastirma Turkish	9	Meat and poultry
50	Sea eel prepared in microwave without adding	9	Eating fish

Nutrient	Value	Unit	RDA / max.
Beta-carotene (provitamin A)	4150	µg	-
Calcium	250	mg	950 / 2500
Copper	0.09	mg	0.9 / -
Drinking water	93	g	-
Energy	15	kcal	-
High fiber foods	3.3	g	-
Iodine	0.9	µg	150 / 600
Iron	2.5	mg	11-16 / open
Magnesium	44	mg	300-350 / -
Nicotinezuur	1	mg	-
Phosphorus	80	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	500	mg	3500 / open
Protein vegetable	2	g	-
Proteins	2	g	-
Salt	80	mg	2500 / -
Vitamin B1	0.01	mg	1.1 / -
Vitamin B6	0.17	mg	1.5 / 25
Vitamin C	50	mg	75 / open
Vitamin E	3.6	mg	13 / 300
Vitamin K	541.9	µg	70 / -
Vitamin K1	541.9	µg	70 / -
Vitamine B2	0.1	mg	1.6 / -
Zinc	0.46	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	185	µg	-
Ash (supplement)	1.1	g	-
Beta-carotene (provitamin A)	190	µg	-
Calcium	19	mg	950 / 2500
Carbohydrate-rich foods	0.9	g	-
Copper	0.03	mg	0.9 / -
Drinking water	94	g	-
Energy	15	kcal	-
Fat	0.2	g	-
Fatty acids polyunsaturated	0.1	g	-
High fiber foods	2.8	g	-
Iron	0.4	mg	11-16 / open
Linoleic acid	0.07	g	-
Magnesium	17	mg	300-350 / -
Nicotinezuur	0.4	mg	-
Phosphorus	31	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	296	mg	3500 / open
Protein vegetable	1	g	-
Proteins	1	g	-
Salt	5	mg	2500 / -
Sugar	0.8	g	-
Vitamin B1	0.04	mg	1.1 / -
Vitamin B6	0.043	mg	1.5 / 25
Vitamin C	84	mg	75 / open
Vitamin E	0.1	mg	13 / 300
Vitamin K	4.8	µg	70 / -
Vitamin K1	4.8	µg	70 / -
Vitamine B2	0.04	mg	1.6 / -
Zinc	0.8	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.
Beta-carotene (provitamin A)	2191	µg	-
Calcium	125	mg	950 / 2500
Carbohydrate-rich foods	1	g	-
Copper	0.11	mg	0.9 / -
Drinking water	95	g	-
Energy	13	kcal	-
High fiber foods	2.5	g	-
Iodine	4	µg	150 / 600
Iron	3	mg	11-16 / open
Luteïne	4192	µg	-
Lycopene (tomato products,)	72	µg	-
Magnesium	68	mg	300-350 / -
Nicotinezuur	0.2	mg	-
Phosphorus	70	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	800	mg	3500 / open
Protein vegetable	1	g	-
Proteins	1	g	-
Salt	30	mg	2500 / -
Sugar	1	g	-
Vitamin B1	0.06	mg	1.1 / -
Vitamin B6	0.06	mg	1.5 / 25
Vitamin C	20	mg	75 / open
Vitamine B2	0.04	mg	1.6 / -
Zeaxanthin	8	µg	-
Zinc	0.17	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	17	µg	-
Alpha-linolenic acid (ALA)	0.03	g	-
Ash (supplement)	0.5	g	-
Beta-carotene (provitamin A)	446	µg	-
Calcium	7	mg	950 / 2500
Carbohydrate-rich foods	3.8	g	-
Copper	0.04	mg	0.9 / -
Drinking water	92.5	g	-
Energy	24	kcal	-
Fat	0.1	g	-
Fatty acids polyunsaturated	0.1	g	-
High fiber foods	2.1	g	-
Iodine	1	µg	150 / 600
Iron	0.4	mg	11-16 / open
Linoleic acid	0.05	g	-
Luteïne	248	µg	-
Lycopene (tomato products,)	26	µg	-
Magnesium	11	mg	300-350 / -
Nicotinezuur	0.9	mg	-
Phosphorus	29	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	251	mg	3500 / open
Protein vegetable	0.8	g	-
Proteins	0.8	g	-
Salt	1	mg	2500 / -
Sugar	3.8	g	-
Vitamin B1	0.03	mg	1.1 / -
Vitamin B6	0.25	mg	1.5 / 25
Vitamin C	124	mg	75 / open
Vitamin E	2.5	mg	13 / 300
Vitamin K	5.4	µg	70 / -
Vitamin K1	5.4	µg	70 / -
Vitamine B2	0.04	mg	1.6 / -
Zeaxanthin	132	µg	-
Zinc	0.28	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.01	g	-
Calcium	16	mg	950 / 2500
Carbohydrate-rich foods	4.2	g	-
Copper	0.17	mg	0.9 / -
Drinking water	91.9	g	-
Energy	30	kcal	-
Fat	0.3	g	-
Fatty acids polyunsaturated	0.2	g	-
High fiber foods	1.8	g	-
Iron	1	mg	11-16 / open
Linoleic acid	0.18	g	-
Magnesium	21	mg	300-350 / -
Nicotinezuur	2.2	mg	-
Phosphorus	39	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	440	mg	3500 / open
Protein vegetable	1.8	g	-
Proteins	1.8	g	-
Salt	12	mg	2500 / -
Sugar	4.2	g	-
Vitamin B1	0.12	mg	1.1 / -
Vitamin B6	0.28	mg	1.5 / 25
Vitamin C	144	mg	75 / open
Vitamin K	14	µg	70 / -
Vitamin K1	14	µg	70 / -
Vitamine B2	0.15	mg	1.6 / -
Zinc	0.3	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	59	µg	-
Alpha-linolenic acid (ALA)	0.05	g	-
Ash (supplement)	0.4	g	-
Beta-carotene (provitamin A)	180	µg	-
Calcium	7	mg	950 / 2500
Carbohydrate-rich foods	4.7	g	-
Copper	0.04	mg	0.9 / -
Drinking water	92.2	g	-
Energy	28	kcal	-
Fat	0.3	g	-
Fatty acids polyunsaturated	0.1	g	-
High fiber foods	1.7	g	-
Iodine	1	µg	150 / 600
Iron	0.4	mg	11-16 / open
Linoleic acid	0.09	g	-
Luteïne	490	µg	-
Magnesium	12	mg	300-350 / -
Nicotinezuur	1	mg	-
Omega-3	0.1	g	0.2-4 / -
Phosphorus	22	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	210	mg	3500 / open
Protein vegetable	0.8	g	-
Proteins	0.8	g	-
Saturated fat food	0.1	g	-
Sugar	4.7	g	-
Vitamin B1	0.04	mg	1.1 / -
Vitamin B6	0.29	mg	1.5 / 25
Vitamin C	133	mg	75 / open
Vitamin E	2.1	mg	13 / 300
Vitamin K	4.9	µg	70 / -
Vitamin K1	4.9	µg	70 / -
Vitamine B2	0.07	mg	1.6 / -
Zeaxanthin	3333	µg	-
Zinc	0.24	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	24	µg	-
Alpha-linolenic acid (ALA)	0.04	g	-
Ash (supplement)	0.4	g	-
Beta-carotene (provitamin A)	79	µg	-
Calcium	8	mg	950 / 2500
Carbohydrate-rich foods	3.9	g	-
Copper	0.04	mg	0.9 / -
Drinking water	92.7	g	-
Energy	25	kcal	-
Fat	0.2	g	-
Fatty acids polyunsaturated	0.1	g	-
High fiber foods	2.5	g	-
Iodine	1	µg	150 / 600
Iron	0.4	mg	11-16 / open
Linoleic acid	0.07	g	-
Luteïne	402	µg	-
Magnesium	11	mg	300-350 / -
Nicotinezuur	0.9	mg	-
Phosphorus	26	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	216	mg	3500 / open
Protein vegetable	0.7	g	-
Proteins	0.7	g	-
Salt	1	mg	2500 / -
Sugar	3.9	g	-
Vitamin B1	0.03	mg	1.1 / -
Vitamin B6	0.22	mg	1.5 / 25
Vitamin C	114	mg	75 / open
Vitamin E	2.4	mg	13 / 300
Vitamin K	4.9	µg	70 / -
Vitamin K1	4.9	µg	70 / -
Vitamine B2	0.02	mg	1.6 / -
Zinc	0.25	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	9	µg	-
Beta-carotene (provitamin A)	3871	µg	-
Calcium	125	mg	950 / 2500
Carbohydrate-rich foods	1	g	-
Copper	0.11	mg	0.9 / -
Drinking water	95	g	-
Energy	13	kcal	-
High fiber foods	2.5	g	-
Iodine	4.5	µg	150 / 600
Iron	3	mg	11-16 / open
Luteïne	6628	µg	-
Lycopene (tomato products,)	150	µg	-
Magnesium	67	mg	300-350 / -
Nicotinezuur	0.2	mg	-
Phosphorus	70	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	800	mg	3500 / open
Protein vegetable	1	g	-
Proteins	1	g	-
Salt	30	mg	2500 / -
Sugar	1	g	-
Vitamin B1	0.06	mg	1.1 / -
Vitamin B6	0.03	mg	1.5 / 25
Vitamin C	4	mg	75 / open
Vitamine B2	0.04	mg	1.6 / -
Zeaxanthin	18	µg	-
Zinc	0.17	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	22	µg	-
Alpha-linolenic acid (ALA)	0.02	g	-
Ash (supplement)	0.4	g	-
Beta-carotene (provitamin A)	851	µg	-
Calcium	9	mg	950 / 2500
Carbohydrate-rich foods	5.1	g	-
Copper	0.05	mg	0.9 / -
Drinking water	91.9	g	-
Energy	28	kcal	-
Fat	0.1	g	-
Fatty acids polyunsaturated	0.1	g	-
High fiber foods	1.7	g	-
Iodine	1	µg	150 / 600
Iron	0.4	mg	11-16 / open
Linoleic acid	0.04	g	-
Luteïne	28	µg	-
Lycopene (tomato products,)	101	µg	-
Magnesium	10	mg	300-350 / -
Nicotinezuur	0.9	mg	-
Phosphorus	25	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	195	mg	3500 / open
Protein vegetable	0.9	g	-
Proteins	0.9	g	-
Salt	2	mg	2500 / -
Selenium	1	µg	70 / 300
Sugar	4.2	g	-
Vitamin B1	0.04	mg	1.1 / -
Vitamin B6	0.27	mg	1.5 / 25
Vitamin C	119	mg	75 / open
Vitamin E	4.4	mg	13 / 300
Vitamin K	5.1	µg	70 / -
Vitamin K1	5.1	µg	70 / -
Vitamine B2	0.08	mg	1.6 / -
Zeaxanthin	218	µg	-
Zinc	0.27	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.12	g	-
Ash (supplement)	1.7	g	-
Beta-carotene (provitamin A)	3957	µg	-
Calcium	180	mg	950 / 2500
Carbohydrate-rich foods	1.6	g	-
Copper	0.03	mg	0.9 / -
Drinking water	88.4	g	-
Energy	33	kcal	-
Fat	0.6	g	-
Fatty acids polyunsaturated	0.2	g	-
High fiber foods	4.7	g	-
Iodine	1.4	µg	150 / 600
Iron	1	mg	11-16 / open
Linoleic acid	0.06	g	-
Luteïne	8319	µg	-
Lycopene (tomato products,)	1248	µg	-
Magnesium	34	mg	300-350 / -
Monounsaturated fatty acids	0.1	g	-
Nicotinezuur	1.5	mg	-
Nitrogen (nutrient)	0.5	g	-
Omega-3	0.1	g	0.2-4 / -
Phosphorus	80	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	400	mg	3500 / open
Protein vegetable	3	g	-
Proteins	3	g	-
Salt	28	mg	2500 / -
Saturated fat food	0.1	g	-
Selenium	2	µg	70 / 300
Sugar	0.4	g	-
Vitamin B1	0.02	mg	1.1 / -
Vitamin B6	0.22	mg	1.5 / 25
Vitamin C	100	mg	75 / open
Vitamin E	1.7	mg	13 / 300
Vitamin K	623	µg	70 / -
Vitamin K1	623	µg	70 / -
Vitamine B2	0.2	mg	1.6 / -
Zeaxanthin	193	µg	-
Zinc	0.4	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	6	µg	-
Alpha-linolenic acid (ALA)	0.03	g	-
Ash (supplement)	0.3	g	-
Beta-carotene (provitamin A)	225	µg	-
Calcium	10	mg	950 / 2500
Carbohydrate-rich foods	2.3	g	-
Copper	0.04	mg	0.9 / -
Drinking water	94.5	g	-
Energy	17	kcal	-
Fat	0.2	g	-
Fatty acids polyunsaturated	0.1	g	-
High fiber foods	2.2	g	-
Iodine	1	µg	150 / 600
Iron	0.5	mg	11-16 / open
Linoleic acid	0.06	g	-
Luteïne	598	µg	-
Lycopene (tomato products,)	1	µg	-
Magnesium	8	mg	300-350 / -
Nicotinezuur	0.6	mg	-
Phosphorus	19	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	126	mg	3500 / open
Protein vegetable	0.6	g	-
Proteins	0.6	g	-
Salt	2	mg	2500 / -
Sugar	2	g	-
Vitamin B1	0.02	mg	1.1 / -
Vitamin B6	0.18	mg	1.5 / 25
Vitamin C	70	mg	75 / open
Vitamin E	0.9	mg	13 / 300
Vitamin K	9.8	µg	70 / -
Vitamin K1	9.8	µg	70 / -
Vitamine B2	0.02	mg	1.6 / -
Zeaxanthin	20	µg	-
Zinc	0.23	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.01	g	-
Calcium	70	mg	950 / 2500
Carbohydrate-rich foods	4	g	-
Cholesterol	45	mg	-
Copper	7.93	mg	0.9 / -
Drinking water	84.7	g	-
Energy	57	kcal	-
Fat	1.9	g	-
Fatty acids polyunsaturated	0.1	g	-
Iodine	60	µg	150 / 600
Iron	7	mg	11-16 / open
Linoleic acid	0.01	g	-
Magnesium	32	mg	300-350 / -
Monounsaturated fatty acids	0.6	g	-
Nicotinezuur	1	mg	-
Omega-3	0.1	g	0.2-4 / -
Omega-3 (DHA)	0.01	g	-
Omega-3 (EPA)	0.03	g	-
Phosphorus	175	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	250	mg	3500 / open
Protein animal	6	g	-
Proteins	6	g	-
Salt	500	mg	2500 / -
Saturated fat food	0.8	g	-
Selenium	36	µg	70 / 300
Vitamin A (retinol)	75	µg	680-800 / 3000
Vitamin B1	0.15	mg	1.1 / -
Vitamin B12	16.2	µg	2.8 / -
Vitamin D	1	µg	20 / 50
Vitamin E	0.9	mg	13 / 300
Vitamine B2	0.2	mg	1.6 / -
Zinc	59.2	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	17	µg	-
Alpha-linolenic acid (ALA)	0.02	g	-
Ash (supplement)	0.4	g	-
Beta-carotene (provitamin A)	545	µg	-
Calcium	9	mg	950 / 2500
Carbohydrate-rich foods	4.4	g	-
Copper	0.04	mg	0.9 / -
Drinking water	92.5	g	-
Energy	26	kcal	-
Fat	0.1	g	-
Fatty acids polyunsaturated	0.1	g	-
High fiber foods	1.9	g	-
Iodine	1	µg	150 / 600
Iron	0.4	mg	11-16 / open
Linoleic acid	0.04	g	-
Luteïne	232	µg	-
Lycopene (tomato products,)	58	µg	-
Magnesium	10	mg	300-350 / -
Nicotinezuur	0.8	mg	-
Phosphorus	25	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	190	mg	3500 / open
Protein vegetable	0.8	g	-
Proteins	0.8	g	-
Salt	2	mg	2500 / -
Selenium	1	µg	70 / 300
Sugar	3.8	g	-
Vitamin B1	0.03	mg	1.1 / -
Vitamin B6	0.24	mg	1.5 / 25
Vitamin C	107	mg	75 / open
Vitamin E	3.2	mg	13 / 300
Vitamin K	6.1	µg	70 / -
Vitamin K1	6.1	µg	70 / -
Vitamine B2	0.05	mg	1.6 / -
Zeaxanthin	128	µg	-
Zinc	0.21	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	16	µg	-
Alpha-linolenic acid (ALA)	0.02	g	-
Ash (supplement)	0.5	g	-
Beta-carotene (provitamin A)	64	µg	-
Calcium	8	mg	950 / 2500
Carbohydrate-rich foods	4.6	g	-
Copper	0.01	mg	0.9 / -
Drinking water	92.2	g	-
Energy	27	kcal	-
Fat	0.1	g	-
Fatty acids polyunsaturated	0.1	g	-
High fiber foods	2.2	g	-
Iodine	1	µg	150 / 600
Iron	0.4	mg	11-16 / open
Linoleic acid	0.04	g	-
Luteïne	404	µg	-
Magnesium	11	mg	300-350 / -
Nicotinezuur	1	mg	-
Phosphorus	30	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	240	mg	3500 / open
Protein vegetable	0.8	g	-
Proteins	0.8	g	-
Salt	1	mg	2500 / -
Selenium	1	µg	70 / 300
Sugar	4.6	g	-
Vitamin B1	0.03	mg	1.1 / -
Vitamin B6	0.22	mg	1.5 / 25
Vitamin C	111	mg	75 / open
Vitamin E	2.4	mg	13 / 300
Vitamin K	5.1	µg	70 / -
Vitamin K1	5.1	µg	70 / -
Vitamine B2	0.02	mg	1.6 / -
Zinc	0.05	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Ash (supplement)	96	g	-
Calcium	51	mg	950 / 2500
Copper	0.14	mg	0.9 / -
Drinking water	4	g	-
Energy	1	kcal	-
Iodine	42	µg	150 / 600
Iron	3	mg	11-16 / open
Magnesium	37	mg	300-350 / -
Phosphorus	1	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	56	mg	3500 / open
Salt	33800	mg	2500 / -
Zinc	0.08	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	3	µg	-
Alpha-linolenic acid (ALA)	0.01	g	-
Ash (supplement)	0.3	g	-
Beta-carotene (provitamin A)	176	µg	-
Calcium	7	mg	950 / 2500
Carbohydrate-rich foods	2.5	g	-
Copper	0.03	mg	0.9 / -
Drinking water	94.6	g	-
Energy	19	kcal	-
Fat	0.1	g	-
High fiber foods	2.5	g	-
Iodine	1	µg	150 / 600
Iron	0.3	mg	11-16 / open
Linoleic acid	0.03	g	-
Luteïne	590	µg	-
Lycopene (tomato products,)	1	µg	-
Magnesium	9	mg	300-350 / -
Nicotinezuur	0.7	mg	-
Phosphorus	24	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	178	mg	3500 / open
Protein vegetable	0.8	g	-
Proteins	0.8	g	-
Sugar	2.5	g	-
Vitamin B1	0.02	mg	1.1 / -
Vitamin B6	0.2	mg	1.5 / 25
Vitamin C	71	mg	75 / open
Vitamin E	0.9	mg	13 / 300
Vitamin K	7.4	µg	70 / -
Vitamin K1	7.4	µg	70 / -
Vitamine B2	0.02	mg	1.6 / -
Zeaxanthin	20	µg	-
Zinc	0.23	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	9	µg	-
Alpha-linolenic acid (ALA)	0.46	g	-
Ash (supplement)	1.9	g	-
Beta-carotene (provitamin A)	3871	µg	-
Calcium	84	mg	950 / 2500
Carbohydrate-rich foods	0.7	g	-
Copper	0.08	mg	0.9 / -
Drinking water	92.2	g	-
Energy	25	kcal	-
Fat	0.9	g	-
Fatty acids polyunsaturated	0.6	g	-
High fiber foods	1.4	g	-
Iodine	2	µg	150 / 600
Iron	2.4	mg	11-16 / open
Linoleic acid	0.1	g	-
Luteïne	6628	µg	-
Lycopene (tomato products,)	150	µg	-
Magnesium	77	mg	300-350 / -
Monounsaturated fatty acids	0.1	g	-
Nicotinezuur	0.8	mg	-
Omega-3	0.5	g	0.2-4 / -
Phosphorus	71	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	418	mg	3500 / open
Protein vegetable	2.9	g	-
Proteins	2.9	g	-
Salt	15	mg	2500 / -
Saturated fat food	0.1	g	-
Vitamin B1	0.06	mg	1.1 / -
Vitamin B6	0.075	mg	1.5 / 25
Vitamin C	7	mg	75 / open
Vitamin E	3.5	mg	13 / 300
Vitamin K	575	µg	70 / -
Vitamin K1	575	µg	70 / -
Vitamine B2	0.15	mg	1.6 / -
Zeaxanthin	18	µg	-
Zinc	1.2	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Beta-carotene (provitamin A)	6186	µg	-
Calcium	180	mg	950 / 2500
Carbohydrate-rich foods	2	g	-
Copper	0.32	mg	0.9 / -
Drinking water	90	g	-
Energy	19	kcal	-
High fiber foods	1.4	g	-
Iron	1.9	mg	11-16 / open
Magnesium	45	mg	300-350 / -
Nicotinezuur	0.9	mg	-
Phosphorus	43	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	960	mg	3500 / open
Protein vegetable	2	g	-
Proteins	2	g	-
Salt	9	mg	2500 / -
Sugar	1	g	-
Vitamin B1	0.06	mg	1.1 / -
Vitamin B6	0.19	mg	1.5 / 25
Vitamin C	27	mg	75 / open
Vitamin K	108.6	µg	70 / -
Vitamin K1	108.6	µg	70 / -
Vitamine B2	0.14	mg	1.6 / -
Zinc	0.9	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	22	µg	-
Alpha-linolenic acid (ALA)	0.02	g	-
Beta-carotene (provitamin A)	851	µg	-
Calcium	17	mg	950 / 2500
Carbohydrate-rich foods	2	g	-
Copper	0.13	mg	0.9 / -
Drinking water	95.3	g	-
Energy	16	kcal	-
Fat	0.1	g	-
Fatty acids polyunsaturated	0.1	g	-
High fiber foods	1.7	g	-
Iodine	2	µg	150 / 600
Iron	0.4	mg	11-16 / open
Linoleic acid	0.04	g	-
Luteïne	28	µg	-
Lycopene (tomato products,)	101	µg	-
Magnesium	11	mg	300-350 / -
Nicotinezuur	0.6	mg	-
Phosphorus	20	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	90	mg	3500 / open
Protein vegetable	0.9	g	-
Proteins	0.9	g	-
Salt	600	mg	2500 / -
Selenium	1	µg	70 / 300
Sugar	2	g	-
Vitamin B1	0.03	mg	1.1 / -
Vitamin B6	0.1	mg	1.5 / 25
Vitamin C	47	mg	75 / open
Vitamin E	0.8	mg	13 / 300
Vitamin K	5.1	µg	70 / -
Vitamin K1	5.1	µg	70 / -
Vitamine B2	0.03	mg	1.6 / -
Zeaxanthin	218	µg	-
Zinc	0.18	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	1	µg	-
Alpha-linolenic acid (ALA)	0.01	g	-
Ash (supplement)	1	g	-
Calcium	18	mg	950 / 2500
Cholesterol	47	mg	-
Copper	0.02	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.02	g	-
Drinking water	80.3	g	-
Energy	86	kcal	-
Fat	1.6	g	-
Fatty acids polyunsaturated	0.3	g	-
Iodine	4	µg	150 / 600
Iron	0.2	mg	11-16 / open
Linoleic acid	0.15	g	-
Magnesium	28	mg	300-350 / -
Monounsaturated fatty acids	0.5	g	-
Nicotinezuur	4	mg	-
Nitrogen (nutrient)	2.9	g	-
Omega-3	0.1	g	0.2-4 / -
Omega-3 (DHA)	0.05	g	-
Omega-3 (EPA)	0.01	g	-
Phosphorus	181	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	353	mg	3500 / open
Protein animal	17.9	g	-
Proteins	17.9	g	-
Salt	52	mg	2500 / -
Saturated fat food	0.5	g	-
Selenium	28	µg	70 / 300
Vitamin A (retinol)	1	µg	680-800 / 3000
Vitamin B1	0.05	mg	1.1 / -
Vitamin B12	1.1	µg	2.8 / -
Vitamin B6	0.18	mg	1.5 / 25
Vitamin D	24.3	µg	20 / 50
Vitamin D3	24.3	µg	-
Vitamin E	0.7	mg	13 / 300
Vitamin K	1.7	µg	70 / -
Vitamin K1	1.3	µg	70 / -
Vitamin K2	0.4	µg	-
Vitamine B2	0.05	mg	1.6 / -
Zeaxanthin	4	µg	-
Zinc	0.34	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-linolenic acid (ALA)	0.06	g	-
Calcium	130	mg	950 / 2500
Cholesterol	60	mg	-
Copper	0.14	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.25	g	-
Drinking water	67.2	g	-
Energy	171	kcal	-
Fat	7.8	g	-
Fatty acids polyunsaturated	3.3	g	-
Iodine	32	µg	150 / 600
Iron	1.7	mg	11-16 / open
Linoleic acid	0.05	g	-
Magnesium	34	mg	300-350 / -
Monounsaturated fatty acids	1.4	g	-
Nicotinezuur	6.9	mg	-
Nitrogen (nutrient)	4.1	g	-
Omega-3	3.2	g	0.2-4 / -
Omega-3 (DHA)	1.77	g	-
Omega-3 (EPA)	0.89	g	-
Phosphorus	320	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	400	mg	3500 / open
Protein animal	25.3	g	-
Proteins	25.3	g	-
Salt	140	mg	2500 / -
Saturated fat food	2.4	g	-
Selenium	38	µg	70 / 300
Vitamin A (retinol)	6	µg	680-800 / 3000
Vitamin B12	12	µg	2.8 / -
Vitamin B6	0.41	mg	1.5 / 25
Vitamin D	12.3	µg	20 / 50
Vitamin E	0.3	mg	13 / 300
Vitamine B2	0.25	mg	1.6 / -
Zinc	1.4	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	27	µg	-
Ash (supplement)	0.9	g	-
Beta-carotene (provitamin A)	432	µg	-
Calcium	82	mg	950 / 2500
Carbohydrate-rich foods	1.8	g	-
Copper	0.11	mg	0.9 / -
Drinking water	89.6	g	-
Energy	23	kcal	-
Fat	0.2	g	-
High fiber foods	3.2	g	-
Iodine	5.6	µg	150 / 600
Iron	0.6	mg	11-16 / open
Linoleic acid	0.03	g	-
Magnesium	57	mg	300-350 / -
Nicotinezuur	1	mg	-
Phosphorus	61	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	299	mg	3500 / open
Protein vegetable	1.9	g	-
Proteins	1.9	g	-
Salt	7	mg	2500 / -
Selenium	1	µg	70 / 300
Sugar	1.5	g	-
Vitamin B1	0.2	mg	1.1 / -
Vitamin B6	0.22	mg	1.5 / 25
Vitamin C	23	mg	75 / open
Vitamin E	0.3	mg	13 / 300
Vitamin K	31.3	µg	70 / -
Vitamin K1	31.3	µg	70 / -
Vitamine B2	0.06	mg	1.6 / -
Zinc	0.58	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Beta-carotene (provitamin A)	2191	µg	-
Calcium	100	mg	950 / 2500
Carbohydrate-rich foods	1	g	-
Copper	0.09	mg	0.9 / -
Drinking water	94	g	-
Energy	17	kcal	-
High fiber foods	2.3	g	-
Iodine	2	µg	150 / 600
Iron	3	mg	11-16 / open
Luteïne	4192	µg	-
Lycopene (tomato products,)	72	µg	-
Magnesium	10	mg	300-350 / -
Nicotinezuur	0.8	mg	-
Phosphorus	45	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	296	mg	3500 / open
Protein vegetable	2	g	-
Proteins	2	g	-
Salt	40	mg	2500 / -
Vitamin B1	0.05	mg	1.1 / -
Vitamin B6	0.09	mg	1.5 / 25
Vitamin C	35	mg	75 / open
Vitamin K	251	µg	70 / -
Vitamin K1	251	µg	70 / -
Vitamine B2	0.15	mg	1.6 / -
Zeaxanthin	8	µg	-
Zinc	0.4	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	9	µg	-
Alpha-linolenic acid (ALA)	0.44	g	-
Beta-carotene (provitamin A)	3871	µg	-
Calcium	200	mg	950 / 2500
Carbohydrate-rich foods	1.3	g	-
Copper	0.07	mg	0.9 / -
Drinking water	91.7	g	-
Energy	31	kcal	-
Fat	0.9	g	-
Fatty acids polyunsaturated	0.5	g	-
High fiber foods	3	g	-
Iodine	2	µg	150 / 600
Iron	1.4	mg	11-16 / open
Linoleic acid	0.09	g	-
Luteïne	6628	µg	-
Lycopene (tomato products,)	150	µg	-
Magnesium	77	mg	300-350 / -
Nicotinezuur	0.3	mg	-
Omega-3	0.4	g	0.2-4 / -
Phosphorus	40	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	250	mg	3500 / open
Protein vegetable	3.2	g	-
Proteins	3.2	g	-
Salt	112	mg	2500 / -
Saturated fat food	0.1	g	-
Selenium	2	µg	70 / 300
Sugar	0.7	g	-
Vitamin B1	0.01	mg	1.1 / -
Vitamin B6	0.1	mg	1.5 / 25
Vitamin C	10	mg	75 / open
Vitamin E	3.5	mg	13 / 300
Vitamin K	575	µg	70 / -
Vitamin K1	575	µg	70 / -
Vitamine B2	0.1	mg	1.6 / -
Zeaxanthin	18	µg	-
Zinc	0.6	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)	0.24	g	-
Ash (supplement)	0.9	g	-
Beta-carotene (provitamin A)	171	µg	-
Calcium	38	mg	950 / 2500
Carbohydrate-rich foods	5.6	g	-
Copper	0.06	mg	0.9 / -
Drinking water	86	g	-
Energy	47	kcal	-
Fat	0.7	g	-
Fatty acids polyunsaturated	0.3	g	-
High fiber foods	4.5	g	-
Iodine	1	µg	150 / 600
Iron	0.6	mg	11-16 / open
Linoleic acid	0.1	g	-
Luteïne	342	µg	-
Lycopene (tomato products,)	14	µg	-
Magnesium	22	mg	300-350 / -
Nicotinezuur	0.6	mg	-
Omega-3	0.2	g	0.2-4 / -
Phosphorus	85	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	10	µg	70 / 300
Sugar	1.4	g	-
Vitamin B1	0.11	mg	1.1 / -
Vitamin B6	0.19	mg	1.5 / 25
Vitamin C	132	mg	75 / open
Vitamin E	0.6	mg	13 / 300
Vitamin K	127	µg	70 / -
Vitamin K1	127	µg	70 / -
Vitamine B2	0.08	mg	1.6 / -
Zeaxanthin	33	µg	-
Zinc	0.31	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	10	µg	-
Alpha-linolenic acid (ALA)	0.03	g	-
Beta-carotene (provitamin A)	1790	µg	-
Calcium	130	mg	950 / 2500
Carbohydrate-rich foods	3.2	g	-
Copper	0.02	mg	0.9 / -
Drinking water	90.8	g	-
Energy	32	kcal	-
Fat	0.3	g	-
Fatty acids polyunsaturated	0.1	g	-
High fiber foods	3.2	g	-
Iodine	2	µg	150 / 600
Iron	2.1	mg	11-16 / open
Linoleic acid	0.03	g	-
Magnesium	32	mg	300-350 / -
Monounsaturated fatty acids	0.1	g	-
Nicotinezuur	0.8	mg	-
Phosphorus	45	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	330	mg	3500 / open
Protein vegetable	2.5	g	-
Proteins	2.5	g	-
Salt	25	mg	2500 / -
Sugar	0.7	g	-
Vitamin B1	0.07	mg	1.1 / -
Vitamin B6	0.18	mg	1.5 / 25
Vitamin C	71	mg	75 / open
Vitamin E	2	mg	13 / 300
Vitamin K	31.8	µg	70 / -
Vitamin K1	31.8	µg	70 / -
Vitamine B2	0.13	mg	1.6 / -
Zinc	0.23	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.87	g	-
Calcium	12	mg	950 / 2500
Cholesterol	340	mg	-
Docosapentaenoic Acid (DPA)	0.55	g	-
Drinking water	44.4	g	-
Energy	409	kcal	-
Fat	42.3	g	-
Fatty acids polyunsaturated	14.8	g	-
Iron	2	mg	11-16 / open
Linoleic acid	1.26	g	-
Monounsaturated fatty acids	16.5	g	-
Nicotinezuur	5.4	mg	-
Omega-3	12.7	g	0.2-4 / -
Omega-3 (DHA)	5.86	g	-
Omega-3 (EPA)	4.48	g	-
Phosphorus	175	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	150	mg	3500 / open
Protein animal	7	g	-
Proteins	7	g	-
Salt	250	mg	2500 / -
Saturated fat food	8.1	g	-
Vitamin A (retinol)	2538	µg	680-800 / 3000
Vitamin B1	0.06	mg	1.1 / -
Vitamin B6	0.1	mg	1.5 / 25
Vitamine B2	0.65	mg	1.6 / -

Nutrient	Value	Unit	RDA / max.
Alpha carotene	9	µg	-
Alpha-linolenic acid (ALA)	0.16	g	-
Beta-carotene (provitamin A)	3629	µg	-
Calcium	125	mg	950 / 2500
Carbohydrate-rich foods	1.1	g	-
Copper	0.14	mg	0.9 / -
Drinking water	94	g	-
Energy	20	kcal	-
Fat	0.3	g	-
Fatty acids polyunsaturated	0.2	g	-
High fiber foods	2.1	g	-
Iodine	2	µg	150 / 600
Iron	1.5	mg	11-16 / open
Linoleic acid	0.03	g	-
Luteïne	5343	µg	-
Lycopene (tomato products,)	4	µg	-
Magnesium	35	mg	300-350 / -
Nicotinezuur	1.1	mg	-
Omega-3	0.2	g	0.2-4 / -
Phosphorus	50	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	338	mg	3500 / open
Protein vegetable	2.3	g	-
Proteins	2.3	g	-
Salt	27	mg	2500 / -
Selenium	1	µg	70 / 300
Sugar	0.4	g	-
Vitamin B1	0.07	mg	1.1 / -
Vitamin B6	0.06	mg	1.5 / 25
Vitamin C	15	mg	75 / open
Vitamin E	1.7	mg	13 / 300
Vitamin K	340	µg	70 / -
Vitamin K1	340	µg	70 / -
Vitamine B2	0.12	mg	1.6 / -
Zeaxanthin	4	µg	-
Zinc	0.7	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	3	µg	-
Beta-carotene (provitamin A)	11	µg	-
Calcium	90	mg	950 / 2500
Carbohydrate-rich foods	4	g	-
Copper	0.13	mg	0.9 / -
Drinking water	90	g	-
Energy	30	kcal	-
High fiber foods	2.8	g	-
Iodine	1	µg	150 / 600
Iron	1	mg	11-16 / open
Luteïne	12	µg	-
Magnesium	43	mg	300-350 / -
Nicotinezuur	0.4	mg	-
Phosphorus	60	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	500	mg	3500 / open
Protein vegetable	2	g	-
Proteins	2	g	-
Salt	10	mg	2500 / -
Selenium	1	µg	70 / 300
Vitamin B1	0.04	mg	1.1 / -
Vitamin B6	0.09	mg	1.5 / 25
Vitamin C	60	mg	75 / open
Vitamin K	0.1	µg	70 / -
Vitamin K1	0.1	µg	70 / -
Vitamine B2	0.05	mg	1.6 / -
Zeaxanthin	3	µg	-
Zinc	0.26	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Beta-carotene (provitamin A)	18	µg	-
Calcium	62	mg	950 / 2500
Carbohydrate-rich foods	0.6	g	-
Copper	0.03	mg	0.9 / -
Drinking water	91.5	g	-
Energy	13	kcal	-
High fiber foods	3.2	g	-
Iodine	1	µg	150 / 600
Iron	0.3	mg	11-16 / open
Luteïne	30	µg	-
Lycopene (tomato products,)	6	µg	-
Magnesium	9	mg	300-350 / -
Nicotinezuur	0.2	mg	-
Phosphorus	30	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	210	mg	3500 / open
Protein vegetable	1.1	g	-
Proteins	1.1	g	-
Salt	600	mg	2500 / -
Selenium	3	µg	70 / 300
Vitamin B6	0.13	mg	1.5 / 25
Vitamin C	25	mg	75 / open
Vitamin E	0.1	mg	13 / 300
Vitamin K	31.2	µg	70 / -
Vitamin K1	25.1	µg	70 / -
Vitamin K2	6.1	µg	-
Vitamine B2	0.04	mg	1.6 / -
Zeaxanthin	49	µg	-
Zinc	0.12	mg	7-9 / 25

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

Nutrient	Value	Unit	RDA / max.
Calcium	90	mg	950 / 2500
Carbohydrate-rich foods	4	g	-
Copper	0.01	mg	0.9 / -
Drinking water	90	g	-
Energy	28	kcal	-
High fiber foods	2	g	-
Iodine	1	µg	150 / 600
Iron	1	mg	11-16 / open
Magnesium	43	mg	300-350 / -
Nicotinezuur	0.4	mg	-
Phosphorus	60	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	500	mg	3500 / open
Protein vegetable	2	g	-
Proteins	2	g	-
Salt	10	mg	2500 / -
Selenium	1	µg	70 / 300
Vitamin B1	0.04	mg	1.1 / -
Vitamin B6	0.06	mg	1.5 / 25
Vitamin C	50	mg	75 / open
Vitamin K	0.1	µg	70 / -
Vitamin K1	0.1	µg	70 / -
Vitamine B2	0.05	mg	1.6 / -
Zinc	0.26	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha carotene	8	µg	-
Beta-carotene (provitamin A)	2100	µg	-
Calcium	54	mg	950 / 2500
Carbohydrate-rich foods	0.3	g	-
Copper	0.06	mg	0.9 / -
Drinking water	95.1	g	-
Energy	9	kcal	-
High fiber foods	1.7	g	-
Iodine	6.3	µg	150 / 600
Iron	0.5	mg	11-16 / open
Luteïne	2763	µg	-
Lycopene (tomato products,)	45	µg	-
Magnesium	10	mg	300-350 / -
Nicotinezuur	0.4	mg	-
Phosphorus	36	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	163	mg	3500 / open
Protein vegetable	1	g	-
Proteins	1	g	-
Salt	29	mg	2500 / -
Vitamin B1	0.03	mg	1.1 / -
Vitamin B6	0.057	mg	1.5 / 25
Vitamin C	1	mg	75 / open
Vitamin E	0.8	mg	13 / 300
Vitamin K	337	µg	70 / -
Vitamin K1	337	µg	70 / -
Vitamine B2	0.03	mg	1.6 / -
Zeaxanthin	11	µg	-
Zinc	0.34	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.12	g	-
Beta-carotene (provitamin A)	2097	µg	-
Calcium	159	mg	950 / 2500
Carbohydrate-rich foods	0.9	g	-
Copper	0.05	mg	0.9 / -
Drinking water	90.1	g	-
Energy	25	kcal	-
Fat	0.6	g	-
Fatty acids polyunsaturated	0.2	g	-
High fiber foods	3	g	-
Iodine	1.3	µg	150 / 600
Iron	0.6	mg	11-16 / open
Linoleic acid	0.06	g	-
Luteïne	6097	µg	-
Magnesium	13	mg	300-350 / -
Monounsaturated fatty acids	0.1	g	-
Nicotinezuur	0.4	mg	-
Omega-3	0.1	g	0.2-4 / -
Phosphorus	47	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	197	mg	3500 / open
Protein vegetable	2.4	g	-
Proteins	2.4	g	-
Salt	100	mg	2500 / -
Saturated fat food	0.1	g	-
Selenium	1	µg	70 / 300
Sugar	0.2	g	-
Vitamin B1	0.01	mg	1.1 / -
Vitamin B6	0.056	mg	1.5 / 25
Vitamin C	25	mg	75 / open
Vitamin E	4.2	mg	13 / 300
Vitamin K	817	µg	70 / -
Vitamin K1	817	µg	70 / -
Vitamine B2	0.07	mg	1.6 / -
Zeaxanthin	233	µg	-
Zinc	0.48	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Beta-carotene (provitamin A)	18	µg	-
Calcium	50	mg	950 / 2500
Carbohydrate-rich foods	3	g	-
Copper	0.01	mg	0.9 / -
Drinking water	91	g	-
Energy	27	kcal	-
High fiber foods	3.6	g	-
Iodine	2	µg	150 / 600
Iron	0.4	mg	11-16 / open
Luteïne	33	µg	-
Magnesium	17	mg	300-350 / -
Nicotinezuur	0.2	mg	-
Phosphorus	30	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	300	mg	3500 / open
Protein vegetable	2	g	-
Proteins	2	g	-
Salt	9	mg	2500 / -
Selenium	1	µg	70 / 300
Sugar	3	g	-
Vitamin B1	0.09	mg	1.1 / -
Vitamin B6	0.12	mg	1.5 / 25
Vitamin C	60	mg	75 / open
Vitamin E	0.2	mg	13 / 300
Vitamin K	38.2	µg	70 / -
Vitamin K1	38.2	µg	70 / -
Vitamine B2	0.03	mg	1.6 / -
Zinc	0.3	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.14	g	-
Calcium	147	mg	950 / 2500
Cholesterol	60	mg	-
Copper	0.21	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.64	g	-
Drinking water	73.4	g	-
Energy	125	kcal	-
Fat	4.8	g	-
Fatty acids polyunsaturated	2.6	g	-
Iodine	55	µg	150 / 600
Iron	3.3	mg	11-16 / open
Linoleic acid	0.11	g	-
Magnesium	41	mg	300-350 / -
Monounsaturated fatty acids	0.6	g	-
Nicotinezuur	14	mg	-
Omega-3	2.1	g	0.2-4 / -
Omega-3 (DHA)	0.9	g	-
Omega-3 (EPA)	0.46	g	-
Phosphorus	174	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	383	mg	3500 / open
Protein animal	20.4	g	-
Proteins	20.4	g	-
Salt	104	mg	2500 / -
Saturated fat food	1	g	-
Selenium	37	µg	70 / 300
Vitamin A (retinol)	15	µg	680-800 / 3000
Vitamin B1	0.06	mg	1.1 / -
Vitamin B12	0.62	µg	2.8 / -
Vitamin B6	0.14	mg	1.5 / 25
Vitamin D	11	µg	20 / 50
Vitamin E	0.6	mg	13 / 300
Vitamine B2	0.26	mg	1.6 / -
Zinc	1.72	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.06	g	-
Beta-carotene (provitamin A)	317	µg	-
Calcium	54	mg	950 / 2500
Carbohydrate-rich foods	2.3	g	-
Copper	0.03	mg	0.9 / -
Drinking water	93.8	g	-
Energy	21	kcal	-
Fat	0.2	g	-
Fatty acids polyunsaturated	0.1	g	-
High fiber foods	2.2	g	-
Iodine	1	µg	150 / 600
Iron	0.4	mg	11-16 / open
Linoleic acid	0.03	g	-
Luteïne	414	µg	-
Magnesium	9	mg	300-350 / -
Nicotinezuur	0.3	mg	-
Omega-3	0.1	g	0.2-4 / -
Phosphorus	29	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	187	mg	3500 / open
Protein vegetable	1.5	g	-
Proteins	1.5	g	-
Salt	5	mg	2500 / -
Selenium	1	µg	70 / 300
Sugar	2.3	g	-
Vitamin B1	0.15	mg	1.1 / -
Vitamin B6	0.07	mg	1.5 / 25
Vitamin C	45	mg	75 / open
Vitamin E	0.3	mg	13 / 300
Vitamin K	201	µg	70 / -
Vitamin K1	201	µg	70 / -
Vitamine B2	0.05	mg	1.6 / -
Zinc	0.2	mg	7-9 / 25