Foods High In…: Nutrient Rankings

#1 per serving

Sweet potatoes, 1 medium (151 g) · 1,188 µg (132% DV) (149% RI)

#1 per 100 g

Carrots · 835 µg (93% DV) (104% RI)

#1 per serving

Navy beans, 1 cup (182 g) · 0.43 mg (36% DV) (39% RI)

#1 per 100 g

Flaxseeds · 1.64 mg (137% DV) (149% RI)

#1 per serving

Soybeans, 1 cup (172 g) · 0.49 mg (38% DV) (35% RI)

#1 per 100 g

Almonds · 1.14 mg (88% DV) (81% RI)

#1 per serving

Tuna, 3 oz (85 g) · 13.1 mg (82% DV) (82% RI)

#1 per 100 g

Tuna · 15.4 mg (96% DV) (96% RI)

#1 per serving

Chicken breast, 4 oz (113 g) · 1.69 mg (34% DV) (28% RI)

#1 per 100 g

Peanuts · 1.77 mg (35% DV) (29% RI)

#1 per serving

Chicken breast, 4 oz (113 g) · 0.92 mg (54% DV) (65% RI)

#1 per 100 g

Pistachio nuts · 1.7 mg (100% DV) (121% RI)

#1 per serving

Oysters, 3 oz (85 g) · 34.9 µg (116% DV) (70% RI)

#1 per 100 g

Sunflower seeds · 99.8 µg (333% DV) (200% RI)

#1 per serving

Cranberry beans, 1 cup (177 g) · 366 µg (183% RI)

#1 per 100 g

Peanuts · 240 µg (120% RI)

#1 per serving

Oysters, 3 oz (85 g) · 13.6 µg (567% DV) (544% RI)

#1 per 100 g

Oysters · 16 µg (667% DV) (640% RI)

#1 per serving

Bell peppers, 1 medium (119 g) · 152 mg (169% DV) (190% RI)

#1 per 100 g

Guava · 228 mg (254% DV) (285% RI)

#1 per serving

Sunflower seeds, 1 oz (28 g) · 9.97 mg (66% DV) (83% RI)

#1 per 100 g

Sunflower seeds · 35.2 mg (234% DV) (293% RI)

#1 per serving

Garden cress, 1 cup (50 g) · 271 µg (226% DV) (361% RI)

#1 per 100 g

Parsley · 1,640 µg (1,367% DV) (2,187% RI)

#1 per serving

Eggs, 1 large (50 g) · 147 mg (27% DV)

#1 per 100 g

Eggs · 294 mg (53% DV)

#1 per serving

Sardines, 1 can (92 g) · 351 mg (27% DV) (44% RI)

#1 per 100 g

Sesame seeds · 975 mg (75% DV) (122% RI)

#1 per serving

Soybeans, 1 cup (172 g) · 8.84 mg (49% DV) (63% RI)

#1 per 100 g

Thyme · 17.5 mg (97% DV) (125% RI)

#1 per serving

Hemp seeds, 3 tbsp (30 g) · 210 mg (50% DV) (56% RI)

#1 per 100 g

Hemp seeds · 700 mg (167% DV) (187% RI)

#1 per serving

Hemp seeds, 3 tbsp (30 g) · 495 mg (40% DV) (71% RI)

#1 per 100 g

Hemp seeds · 1,650 mg (132% DV) (236% RI)

#1 per serving

Adzuki beans, 1 cup (230 g) · 1,224 mg (26% DV) (61% RI)

#1 per 100 g

Cocoa powder · 1,524 mg (32% DV) (76% RI)

#1 per serving

Shrimp, 3 oz (85 g) · 805 mg (35% DV) (34% RI)

#1 per 100 g

Shrimp · 947 mg (41% DV) (39% RI)

#1 per serving

Oysters, 3 oz (85 g) · 14.1 mg (128% DV) (141% RI)

#1 per 100 g

Oysters · 16.6 mg (151% DV) (166% RI)

#1 per serving

Oysters, 3 oz (85 g) · 1.34 mg (149% DV) (134% RI)

#1 per 100 g

Sesame seeds · 4.08 mg (454% DV) (408% RI)

#1 per serving

Pine nuts, 1 oz (28 g) · 2.5 mg (108% DV) (125% RI)

#1 per 100 g

Pine nuts · 8.8 mg (383% DV) (440% RI)

#1 per serving

Brazil nuts, 1 oz (28 g) · 543 µg (988% DV) (988% RI)

#1 per 100 g

Brazil nuts · 1,917 µg (3,485% DV) (3,485% RI)

#1 per serving

Avocados, ½ avocado (101 g) · 2.29 mg

#1 per 100 g

Cocoa powder · 2.68 mg

#1 per serving

Soybeans, 1 cup (172 g) · 31.3 g (63% DV) (63% RI)

#1 per 100 g

Hemp seeds · 31.6 g (63% DV) (63% RI)

#1 per serving

Soybeans, 1 cup (172 g) · 0.42 g

#1 per 100 g

Pumpkin seeds · 0.58 g

#1 per serving

Soybeans, 1 cup (172 g) · 2.33 g

#1 per 100 g

Pumpkin seeds · 2.42 g

#1 per serving

Chicken breast, 4 oz (113 g) · 2.44 g

#1 per 100 g

Sardines · 2.26 g

#1 per serving

Sardines, 1 can (92 g) · 0.67 g

#1 per 100 g

Brazil nuts · 1.12 g

#1 per serving

Soybeans, 1 cup (172 g) · 0.46 g

#1 per 100 g

Hemp seeds · 0.67 g

#1 per serving

Soybeans, 1 cup (172 g) · 1.08 g

#1 per 100 g

Hemp seeds · 1.26 g

#1 per serving

Soybeans, 1 cup (172 g) · 2.22 g

#1 per 100 g

Pumpkin seeds · 5.35 g

#1 per serving

Soybeans, 1 cup (172 g) · 1.32 g

#1 per 100 g

Pumpkin seeds · 1.84 g

#1 per serving

Soybeans, 1 cup (172 g) · 1.68 g

#1 per 100 g

Spelt · 1.63 g

#1 per serving

Adzuki beans, 1 cup (230 g) · 57 g (21% DV) (22% RI)

#1 per 100 g

Honey · 82.4 g (30% DV) (32% RI)

#1 per serving

Navy beans, 1 cup (182 g) · 19.1 g (68% DV)

#1 per 100 g

Cocoa powder · 37 g (132% DV)

#1 per serving

Dates, 2 dates (48 g) · 31.9 g (35% RI)

#1 per 100 g

Honey · 82.1 g (91% RI)

#1 per serving

Potatoes, 1 medium potato (213 g) · 32.6 g

#1 per 100 g

Spelt · 53.9 g

#1 per serving

Dates, 2 dates (48 g) · 15.3 g

#1 per 100 g

Honey · 40.9 g

#1 per serving

Ground lamb, 4 oz (113 g) · 11.5 g (58% DV) (58% RI)

#1 per 100 g

Coconuts · 29.7 g (148% DV) (148% RI)

#1 per serving

Chia seeds, 1 oz (28 g) · 5.05 g

#1 per 100 g

Flaxseeds · 22.8 g

#1 per serving

Sweet potatoes, 1 medium (151 g) · 14,260 µg

#1 per 100 g

Sweet potatoes · 9,444 µg

#1 per serving

Garden cress, 1 cup (50 g) · 6,250 µg

#1 per 100 g

Garden cress · 12,500 µg

#1 per serving

Green tea, 1 cup (245 g) · 338 mg

#1 per 100 g

Cocoa powder · 271 mg

#1 per serving

Onions, 1 medium (110 g) · 22.3 mg

#1 per 100 g

Dill · 55.2 mg