Nutrient-Dense Food Examples

What is Nutrient-Dense Food? It is the food which contains higher amount of health benefit nutrients (little or no added sugars, saturated and trans fat, and sodium) than others for the same weight of food, for example 100 gram food.

For some nutrients, such as Vitamin D and Iron, experts recommend us to have more of them because of their health benefits. However, we need to be aware of their upper limit intake amounts. Exceeding the upper limits may cause negative impact to our health.

For some nutrients, such as Sodium and Trans Fat, experts recommend us to have less of them (or even not to take) because of the health risks these nutrients may cause.

In the following tables, we listed some common Nutrient-Dense foods in each food category. The nutrients prefixed with green check mark means we should take more of them. The nutrients prefixed with orange alert sign means we should take less of them.

Dairy and Egg Products Note: 1 Nutrient amount is in 100 gram food 2 Use FDA 2000 calorie diet as Daily Value reference
	Butter, stick, salted	总脂质 (脂肪) (Total lipid, fat) 82.2 g 105.38% 总脂肪 Total fat (NLEA) 65 g 83.33% 总饱和脂肪酸 Fatty acids, total saturated 45.6 g 228.00% 胆固醇 Cholesterol 235 mg 78.33%
	Cheese, American, restaurant	碘 Iodine, I 54.1 µg 36.07%
	Cheese, cheddar	总脂肪 Total fat (NLEA) 29 g 37.18%
	Cheese, cheddar, sharp, sliced	总反式脂肪酸 Fatty acids, total trans 1.179 g
	Cheese, cream	总反式脂肪酸 Fatty acids, total trans 1.173 g
	Cheese, goat, hard type	核黄素 Riboflavin (维生素 B2) 1.19 mg 91.54% 总饱和脂肪酸 Fatty acids, total saturated 24.609 g 123.05%
	Cheese, low-sodium, cheddar or colby	总饱和脂肪酸 Fatty acids, total saturated 20.768 g 103.84%
	Cheese, parmesan, low sodium	蛋白质 Protein 41.6 g 83.20% 磷 Phosphorus, P 807 mg 64.56%
	Cheese, parmesan, shredded	钙 Calcium, Ca 1,253 mg 96.38%
	Cheese, pasteurized process, American, vitamin D fortified	钠 Sodium, Na 1,660 mg 72.17% 维生素 D Vitamin D (D2 + D3), International Units 301 IU 维生素 D (D2 + D3) (Vitamin D, D2 + D3) 7.5 µg 37.50%
	Egg, duck, whole, fresh, raw	胆固醇 Cholesterol 884 mg 294.67%
	Egg, whole, cooked, fried	蛋白质 Protein 13.61 g 27.22% 胆固醇 Cholesterol 401 mg 133.67%
	Egg, whole, cooked, hard-boiled	维生素 D (D2 + D3) (Vitamin D, D2 + D3) 2.2 µg 11.00%
	Egg, whole, cooked, poached	核黄素 Riboflavin (维生素 B2) 0.387 mg 29.77%
	Egg, yolk, raw, fresh	磷 Phosphorus, P 390 mg 31.20% 维生素 A , RAE (Vitamin A, RAE) 381 µg 42.33%
	Eggs, Grade A, Large, egg whole	碘 Iodine, I 49.1 µg 32.73% 胆碱总量 Choline, total 335 mg 60.91%
	KRAFT FREE Singles American Nonfat Pasteurized Process Cheese Product	磷 Phosphorus, P 923 mg 73.84%
	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	钙 Calcium, Ca 126 mg 9.69% 碘 Iodine, I 39.6 µg 26.40% 维生素 B12 (Vitamin B12) 0.55 µg 22.92%
	Yogurt, plain, skim milk	钙 Calcium, Ca 199 mg 15.31%
Vegetables and Vegetable Products
	Amaranth leaves, cooked, boiled, drained, without salt	钾 Potassium, K 641 mg 13.64%
	Bamboo shoots, cooked, boiled, drained, without salt	钾 Potassium, K 533 mg 11.34%
	Beet greens, cooked, boiled, drained, without salt	钾 Potassium, K 909 mg 19.34%
	Broccoli, cooked, boiled, drained, without salt	维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 141.1 µg 117.58%
	Broccoli, raw	不溶性纤维 Fiber, insoluble 2.4 g
	Carrots, cooked, boiled, drained, without salt	氟化物 Fluoride, F 47.5 µg 维生素 A , RAE (Vitamin A, RAE) 852 µg 94.67% 维生素 A Vitamin A, IU 17,033 IU 340.66%
	Chard, swiss, raw	维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 830 µg 691.67%
	Chives, raw	维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 212.7 µg 177.25%
	Edamame, frozen, prepared	叶酸 Folate, total (维生素 B9) 311 µg 77.75%
	Kale, cooked, boiled, drained, without salt	维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 418.5 µg 348.75%
	Kale, raw	钙 Calcium, Ca 254 mg 19.54% 维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 93.4 mg 103.78%
	Lotus root, raw	纤维, 总膳食 (Fiber, total dietary) 4.9 g 17.50%
	Mushroom, crimini	生物素 Biotin (维生素 B7) 12.56 µg 41.87%
	Mushroom, enoki	烟酸 Niacin (维生素 B3) 6.987 mg 43.67%
	Mushroom, king oyster	生物素 Biotin (维生素 B7) 10.83 µg 36.10%
	Mushroom, maitake	生物素 Biotin (维生素 B7) 32.57 µg 108.57%
	Mushrooms, shiitake, cooked, with salt	胆碱总量 Choline, total 80 mg 14.55%
	Mushrooms, white button	生物素 Biotin (维生素 B7) 9.067 µg 30.22%
	Mushrooms, white, cooked, boiled, drained, with salt	泛酸 Pantothenic acid (维生素 B5) 2.16 mg 43.20%
	Mushrooms, white, stir-fried	核黄素 Riboflavin (维生素 B2) 0.463 mg 35.62%
	Mustard greens, cooked, boiled, drained, without salt	维生素 A , RAE (Vitamin A, RAE) 618 µg 68.67% 维生素 A Vitamin A, IU 12,370 IU 247.40% 维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 592.7 µg 493.92%
	Mustard spinach, (tendergreen), raw	维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 130 mg 144.44%
	Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program)	纤维, 总膳食 (Fiber, total dietary) 4.5 g 16.07%
	Peppers, sweet, green, sauteed	维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 177 mg 196.67%
	Peppers, sweet, red, sauteed	维生素 E (α-生育酚) Vitamin E alpha-tocopherol 3.09 mg 20.60%
	Peppers, sweet, yellow, raw	维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 183.5 mg 203.89%
	Potatoes, boiled, cooked in skin, flesh, with salt	氟化物 Fluoride, F 49.4 µg 维生素 B6 (Vitamin B6) 0.299 mg 17.59%
	Potatoes, red, flesh and skin, baked	钾 Potassium, K 545 mg 11.60%
	Seaweed, kelp, raw	镁 Magnesium, Mg 121 mg 28.81%
	Soybeans, green, raw	钙 Calcium, Ca 197 mg 15.15%
	Soybeans, mature seeds, sprouted, cooked, stir-fried	铜 Copper, Cu 0.527 mg 58.56% 锰 Manganese, Mn 1.133 mg 49.26% 叶酸 Folate, total (维生素 B9) 127 µg 31.75%
	Spinach, cooked, boiled, drained, with salt	维生素 A , RAE (Vitamin A, RAE) 524 µg 58.22%
	Spinach, cooked, boiled, drained, without salt	铁 Iron, Fe 3.57 mg 19.83% 锰 Manganese, Mn 0.935 mg 40.65% 氟化物 Fluoride, F 37.8 µg 维生素 A Vitamin A, IU 10,481 IU 209.62% 维生素 E (α-生育酚) Vitamin E alpha-tocopherol 2.08 mg 13.87% 维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 493.6 µg 411.33%
	Spinach, raw	叶酸 Folate, total (维生素 B9) 194 µg 48.50%
	Squash, winter, acorn, cooked, baked, without salt	钾 Potassium, K 437 mg 9.30%
	Squash, winter, butternut, cooked, baked, with salt	维生素 A Vitamin A, IU 11,155 IU 223.10%
	Sweet potato, cooked, baked in skin, flesh, without salt	钾 Potassium, K 475 mg 10.11% 维生素 A , RAE (Vitamin A, RAE) 961 µg 106.78% 维生素 A Vitamin A, IU 19,218 IU 384.36%
	Tomatoes, sun-dried	总糖类 Total Sugars 37.59 g 75.18%
	Turnip greens, cooked, boiled, drained, with salt	维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 367.6 µg 306.33%
	Turnip greens, cooked, boiled, drained, without salt	钙 Calcium, Ca 137 mg 10.54%
	Turnip greens, raw	叶酸 Folate, total (维生素 B9) 194 µg 48.50%
	Yam, cooked, boiled, drained, or baked, without salt	钾 Potassium, K 670 mg 14.26%
Fruits and Fruit Juices
	Apples, fuji, with skin, raw	总糖类 Sugars, Total 13.332 g 26.66%
	Avocados, raw, all commercial varieties	泛酸 Pantothenic acid (维生素 B5) 1.389 mg 27.78% 维生素 B6 (Vitamin B6) 0.257 mg 15.12%
	Avocados, raw, California	纤维, 总膳食 (Fiber, total dietary) 6.8 g 24.29%
	Bananas, ripe and slightly ripe, raw	钾 Potassium, K 326 mg 6.94% 维生素 B6 (Vitamin B6) 0.209 mg 12.29% 总糖类 Sugars, Total 15.8 g 31.60%
	Blueberries, dried, sweetened	总糖类 Total Sugars 67.5 g 135.00%
	Figs, dried, uncooked	可溶性纤维 Fiber, soluble 1.5 g 不溶性纤维 Fiber, insoluble 8.3 g 总糖类 Sugars, Total 47.9 g 95.80%
	Figs, raw	总糖类 Total Sugars 16.26 g 32.52%
	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	氟化物 Fluoride, F 138 µg
	Grapes, muscadine, raw	锰 Manganese, Mn 1.973 mg 85.78% 核黄素 Riboflavin (维生素 B2) 1.5 mg 115.38%
	Kiwifruit, green, raw	维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 40.3 µg 33.58% 可溶性纤维 Fiber, soluble 0.7 g 不溶性纤维 Fiber, insoluble 2.3 g
	Kiwifruit, ZESPRI SunGold, raw	维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 161.3 mg 179.22%
	Oranges, raw, navels	维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 59.1 mg 65.67% 不溶性纤维 Fiber, insoluble 1.8 g
	Peaches, yellow, raw	可溶性纤维 Fiber, soluble 0.6 g
	Pears, raw, bartlett	可溶性纤维 Fiber, soluble 0.3 g 不溶性纤维 Fiber, insoluble 2.8 g
	Pineapple, raw, all varieties	锰 Manganese, Mn 0.927 mg 40.30%
	Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)	氟化物 Fluoride, F 233.9 µg 总糖类 Total Sugars 65.18 g 130.36%
	Raisins, golden, seedless	碳水化合物 Carbohydrate, by difference 80.02 g 29.10% 总糖类 Total Sugars 65.7 g 131.40%
	Strawberries, raw	可溶性纤维 Fiber, soluble 0.7 g
Cereal Grains and Pasta
	Corn bran, crude	碳水化合物 Carbohydrate, by difference 85.64 g 31.14% 纤维, 总膳食 (Fiber, total dietary) 79 g 282.14%
	Corn flour, masa, enriched, white	硫胺素 Thiamin (维生素 B1) 1.475 mg 122.92% 核黄素 Riboflavin (维生素 B2) 0.805 mg 61.92% 烟酸 Niacin (维生素 B3) 9.932 mg 62.08%
	Flour, rice, brown	钼 Molybdenum, Mo 56.2 µg 124.89%
	Flour, rice, glutinous	碳水化合物 Carbohydrate, by difference 80.1 g 29.13%
	Flour, wheat, all-purpose, enriched, bleached	碳水化合物 Carbohydrate, by difference 77.3 g 28.11%
	Flour, wheat, all-purpose, enriched, unbleached	硫胺素 Thiamin (维生素 B1) 1.05 mg 87.50%
	Flour, whole wheat, unenriched	锰 Manganese, Mn 3.56 mg 154.78% 钼 Molybdenum, Mo 58.5 µg 130.00%
	Oats (Includes foods for USDA's Food Distribution Program)	蛋白质 Protein 16.89 g 33.78% 锰 Manganese, Mn 4.916 mg 213.74% 纤维, 总膳食 (Fiber, total dietary) 10.6 g 37.86%
	Oats, whole grain, rolled, old fashioned	生物素 Biotin (维生素 B7) 21.9 µg 73.00%
	Rice, white, medium-grain, enriched, cooked	能量 Energy 130 kcal 6.50%
Nut and Seed Products
	Nuts, almonds, dry roasted, with salt added	能量 Energy 620 kcal 31.00% 总脂肪 Total fat (NLEA) 53.4 g 68.46% 镁 Magnesium, Mg 258 mg 61.43% 核黄素 Riboflavin (维生素 B2) 1.57 mg 120.77% 纤维, 总膳食 (Fiber, total dietary) 11 g 39.29%
	Nuts, almonds, oil roasted, lightly salted	钙 Calcium, Ca 291 mg 22.38% 维生素 E (α-生育酚) Vitamin E alpha-tocopherol 25.97 mg 173.13%
	Nuts, almonds, whole, raw	生物素 Biotin (维生素 B7) 57.01 µg 190.03%
	Nuts, brazilnuts, raw	硒 Selenium, Se 280.4 µg 509.82%
	Nuts, cashew nuts, dry roasted, without salt added	锌 Zinc, Zn 5.6 mg 50.91% 铜 Copper, Cu 2.22 mg 246.67%
	Nuts, cashew nuts, oil roasted, without salt added	镁 Magnesium, Mg 273 mg 65.00% 磷 Phosphorus, P 531 mg 42.48%
	Nuts, hazelnuts or filberts, dry roasted, without salt added	锰 Manganese, Mn 5.55 mg 241.30%
	Nuts, macadamia nuts, dry roasted, without salt added	总脂质 (脂肪) (Total lipid, fat) 76.08 g 97.54% 硫胺素 Thiamin (维生素 B1) 0.71 mg 59.17% 总饱和脂肪酸 Fatty acids, total saturated 11.947 g 59.73%
	Nuts, pecans, dry roasted, without salt added	锰 Manganese, Mn 3.933 mg 171.00%
	Nuts, pistachio nuts, dry roasted, without salt added	钾 Potassium, K 1,007 mg 21.43% 硫胺素 Thiamin (维生素 B1) 0.695 mg 57.92% 维生素 B6 (Vitamin B6) 1.122 mg 66.00%
	Seeds, chia seeds, dried	锌 Zinc, Zn 4.58 mg 41.64%
	Seeds, pumpkin and squash seed kernels, roasted, without salt	铁 Iron, Fe 8.07 mg 44.83% 镁 Magnesium, Mg 550 mg 130.95% 磷 Phosphorus, P 1,174 mg 93.92% 锰 Manganese, Mn 4.49 mg 195.22%
	Seeds, pumpkin and squash seeds, whole, roasted, without salt	锌 Zinc, Zn 10.3 mg 93.64% 纤维, 总膳食 (Fiber, total dietary) 18.4 g 65.71%
	Seeds, sunflower seed kernels from shell, dry roasted, with salt added	钠 Sodium, Na 6,008 mg 261.22% 铜 Copper, Cu 1.83 mg 203.33% 硒 Selenium, Se 79.3 µg 144.18% 泛酸 Pantothenic acid (维生素 B5) 7.042 mg 140.84% 叶酸 Folate, total (维生素 B9) 237 µg 59.25% 维生素 E (α-生育酚) Vitamin E alpha-tocopherol 26.1 mg 174.00%
	Seeds, sunflower seed kernels, dry roasted, with salt added	总脂肪 Total fat (NLEA) 52.1 g 66.79%
	Seeds, sunflower seed kernels, dry roasted, without salt	磷 Phosphorus, P 1,155 mg 92.40%
Legumes and Legume Products
	Beans, Dry, Black (0% moisture)	钼 Molybdenum, Mo 920 µg 2,044.44%
	Beans, Dry, Brown (0% moisture)	钼 Molybdenum, Mo 1,150 µg 2,555.56%
	Beans, Dry, Carioca (0% moisture)	钼 Molybdenum, Mo 962 µg 2,137.78%
	Beans, kidney, all types, mature seeds, cooked, boiled, without salt	铁 Iron, Fe 2.22 mg 12.33%
	Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	叶酸 Folate, total (维生素 B9) 172 µg 43.00%
	HOUSE FOODS Premium Firm Tofu	钙 Calcium, Ca 149 mg 11.46%
	Lentils, mature seeds, cooked, boiled, without salt	叶酸 Folate, total (维生素 B9) 181 µg 45.25%
	Peanut butter with omega-3, creamy	镁 Magnesium, Mg 191 mg 45.48% 钾 Potassium, K 780 mg 16.60% 维生素 E (α-生育酚) Vitamin E alpha-tocopherol 10.34 mg 68.93%
	Peanut butter, smooth style, with salt	总脂质 (脂肪) (Total lipid, fat) 51.1 g 65.51% 总脂肪 Total fat (NLEA) 47.9 g 61.41% 总糖类 Sugars, Total 10.5 g 21.00%
	Peanuts, all types, oil-roasted, without salt	蛋白质 Protein 28.03 g 56.06% 泛酸 Pantothenic acid (维生素 B5) 1.202 mg 24.04%
	Peanuts, spanish, oil-roasted, without salt	烟酸 Niacin (维生素 B3) 14.933 mg 93.33%
	Soy milk, unsweetened, plain, shelf stable	钼 Molybdenum, Mo 58.38 µg 129.73% 生物素 Biotin (维生素 B7) 3.338 µg 11.13%
	Soybeans, mature cooked, boiled, without salt	蛋白质 Protein 18.21 g 36.42% 钾 Potassium, K 515 mg 10.96%
	Soybeans, mature seeds, dry roasted	磷 Phosphorus, P 649 mg 51.92% 钾 Potassium, K 1,364 mg 29.02%
Spices and Herbs
	Salt, table, iodized	碘 Iodine, I 5,080 µg 3,386.67%
Poultry Products
	Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised	蛋白质 Protein 32.1 g 64.20%
	Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled	烟酸 Niacin (维生素 B3) 12.133 mg 75.83% 泛酸 Pantothenic acid (维生素 B5) 1.71 mg 34.20% 维生素 B6 (Vitamin B6) 1.157 mg 68.06%
	Chicken, liver, all classes, cooked, pan-fried	硒 Selenium, Se 88.2 µg 160.36% 泛酸 Pantothenic acid (维生素 B5) 8.315 mg 166.30% 叶酸 Folate, total (维生素 B9) 560 µg 140.00% 胆固醇 Cholesterol 564 mg 188.00%
	Turkey, retail parts, drumstick, meat and skin, cooked, roasted	胆碱总量 Choline, total 113.9 mg 20.71%
	Turkey, retail parts, drumstick, meat only, cooked, roasted	维生素 B12 (Vitamin B12) 2.53 µg 105.42%
Beef Products
	Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled	锌 Zinc, Zn 10.54 mg 95.82%
	Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled	锌 Zinc, Zn 9.99 mg 90.82%
	Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	铁 Iron, Fe 5.09 mg 28.28% 核黄素 Riboflavin (维生素 B2) 0.831 mg 63.92% 维生素 B12 (Vitamin B12) 7.72 µg 321.67%
	Beef, rib eye steak, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled	总反式脂肪酸 Fatty acids, total trans 1.629 g
	Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised	能量 Energy 247 kcal 12.35% 蛋白质 Protein 32.76 g 65.52% 胆碱总量 Choline, total 124.8 mg 22.69%
	Beef, variety meats and by-products, liver, cooked, braised	磷 Phosphorus, P 497 mg 39.76% 烟酸 Niacin (维生素 B3) 17.525 mg 109.53% 胆碱总量 Choline, total 426 mg 77.45% 维生素 A , RAE (Vitamin A, RAE) 9,442 µg 1,049.11% 维生素 A Vitamin A, IU 31,714 IU 634.28% 胆固醇 Cholesterol 396 mg 132.00%
	Beef, variety meats and by-products, liver, cooked, pan-fried	铜 Copper, Cu 14.588 mg 1,620.89% 核黄素 Riboflavin (维生素 B2) 3.425 mg 263.46% 维生素 B6 (Vitamin B6) 1.027 mg 60.41% 维生素 B12 (Vitamin B12) 83.13 µg 3,463.75%
Pork Products
	Pork, cured, bacon, cooked, restaurant	总脂肪 Total fat (NLEA) 34.6 g 44.36% 钠 Sodium, Na 1,830 mg 79.57%
	Pork, cured, ham -- water added, whole, boneless, separable lean and fat, heated, roasted	钠 Sodium, Na 1,181 mg 51.35%
	Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted	硫胺素 Thiamin (维生素 B1) 0.82 mg 68.33%
	Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled	蛋白质 Protein 30.42 g 60.84% 硫胺素 Thiamin (维生素 B1) 0.988 mg 82.33%
	Pork, fresh, spareribs, separable lean and fat, cooked, braised	维生素 D Vitamin D (D2 + D3), International Units 104 IU 维生素 D (D2 + D3) (Vitamin D, D2 + D3) 2.6 µg 13.00%
	Pork, fresh, variety meats and by-products, kidneys, cooked, braised	硒 Selenium, Se 311.5 µg 566.36% 泛酸 Pantothenic acid (维生素 B5) 2.873 mg 57.46%
	Pork, fresh, variety meats and by-products, liver, cooked, braised	铁 Iron, Fe 17.92 mg 99.56% 维生素 A , RAE (Vitamin A, RAE) 5,405 µg 600.56%
	Pork, ground, 96% lean / 4% fat, cooked, crumbles	烟酸 Niacin (维生素 B3) 11.05 mg 69.06% 维生素 B6 (Vitamin B6) 0.717 mg 42.18%
	Pork, shoulder, petite tender, boneless, separable lean and fat, cooked, broiled	胆碱总量 Choline, total 111.9 mg 20.35%
Finfish and Shellfish Products
	Crustaceans, lobster, northern, cooked, moist heat	铜 Copper, Cu 1.55 mg 172.22%
	Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)	胆碱总量 Choline, total 135.4 mg 24.62%
	Fish, mackerel, Atlantic, cooked, dry heat	维生素 B12 (Vitamin B12) 19 µg 791.67%
	Fish, salmon, chinook, smoked	维生素 D Vitamin D (D2 + D3), International Units 685 IU 维生素 D (D2 + D3) (Vitamin D, D2 + D3) 17.1 µg 85.50%
	Fish, salmon, chinook, smoked, (lox), regular	钠 Sodium, Na 2,000 mg 86.96%
	Fish, salmon, pink, cooked, dry heat	胆碱总量 Choline, total 113.4 mg 20.62%
	Fish, sardine, Atlantic, canned in oil, drained solids with bone	钙 Calcium, Ca 382 mg 29.38% 维生素 D Vitamin D (D2 + D3), International Units 193 IU 维生素 D (D2 + D3) (Vitamin D, D2 + D3) 4.8 µg 24.00%
	Fish, trout, rainbow, farmed, cooked, dry heat	泛酸 Pantothenic acid (维生素 B5) 1.99 mg 39.80% 维生素 D Vitamin D (D2 + D3), International Units 759 IU 维生素 D (D2 + D3) (Vitamin D, D2 + D3) 19 µg 95.00%
	Fish, tuna, fresh, bluefin, cooked, dry heat	能量 Energy 184 kcal 9.20% 蛋白质 Protein 29.91 g 59.82% 维生素 B12 (Vitamin B12) 10.88 µg 453.33% 维生素 A , RAE (Vitamin A, RAE) 757 µg 84.11%
	Fish, tuna, yellowfin, fresh, cooked, dry heat	硒 Selenium, Se 108.2 µg 196.73% 烟酸 Niacin (维生素 B3) 22.07 mg 137.94% 维生素 B6 (Vitamin B6) 1.038 mg 61.06%
	Mollusks, clam, mixed species, cooked, moist heat	维生素 B12 (Vitamin B12) 98.89 µg 4,120.42%
	Mollusks, oyster, eastern, wild, cooked, moist heat	铁 Iron, Fe 9.21 mg 51.17% 锌 Zinc, Zn 78.6 mg 714.55% 铜 Copper, Cu 5.707 mg 634.11%
	Mollusks, oyster, Pacific, cooked, moist heat	硒 Selenium, Se 154 µg 280.00% 维生素 B12 (Vitamin B12) 28.8 µg 1,200.00%
Sausages and Luncheon Meats
	Frankfurter, beef, unheated	钠 Sodium, Na 872 mg 37.91% 总反式脂肪酸 Fatty acids, total trans 1.59 g
	Pepperoni, beef and pork, sliced	总饱和脂肪酸 Fatty acids, total saturated 17.708 g 88.54%
	Salami, cooked, beef	氟化物 Fluoride, F 41.2 µg
	Sausage, pork, chorizo, link or ground, cooked, pan-fried	钠 Sodium, Na 983 mg 42.74%
Fats and Oils
	Margarine, regular, 80% fat, composite, stick, without salt	总脂质 (脂肪) (Total lipid, fat) 80.71 g 103.47% 总反式脂肪酸 Fatty acids, total trans 14.89 g
	Oil, corn	维生素 E (α-生育酚) Vitamin E alpha-tocopherol 22.6 mg 150.67%
	Oil, olive, extra virgin	总脂肪 Total fat (NLEA) 93.7 g 120.13%
	Oil, olive, salad or cooking	能量 Energy 884 kcal 44.20%
	Oil, safflower, salad or cooking, linoleic, (over 70%)	总脂质 (脂肪) (Total lipid, fat) 100 g 128.21%
	Oil, soybean, salad or cooking	维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 183.9 µg 153.25%
	Oil, wheat germ	维生素 E (α-生育酚) Vitamin E alpha-tocopherol 149.4 mg 996.00%
Baked Products
	Bread, whole-wheat, commercially prepared	能量 Energy 254 kcal 12.70%
	Cookies, oatmeal, soft, with raisins	总糖类 Sugars, Total 34.8 g 69.60%
Sweets
	Candies, marshmallows	总糖类 Total Sugars 57.56 g 115.12%
	Chocolate, dark, 70-85% cacao solids	总脂质 (脂肪) (Total lipid, fat) 42.63 g 54.65% 铁 Iron, Fe 11.9 mg 66.11% 镁 Magnesium, Mg 228 mg 54.29% 总饱和脂肪酸 Fatty acids, total saturated 24.489 g 122.45%
	Honey	碳水化合物 Carbohydrate, by difference 82.4 g 29.96%
	Sugars, powdered	碳水化合物 Carbohydrate, by difference 99.77 g 36.28%
Restaurant Foods
	Restaurant, Chinese, sweet and sour pork	总糖类 Sugars, Total 10.3 g 20.60%