Nutrition Information of Common Foods

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Food	Sugar (g)	Calories	Fat (g)	Protein (g)	Key Minerals	Key Vitamins
Broccoli	1.7	55	0.6	3.7	Calcium, Iron	C, K
Carrot	4.7	41	0.2	0.9	Potassium, Manganese	A, K
Potato	0.8	77	0.1	2.0	Potassium, Phosphorus	C, B6
Cucumber	1.7	16	0.1	0.7	Potassium, Magnesium	K, C
Spinach	0.4	23	0.4	2.9	Iron, Magnesium	A, C
Kale	0.9	49	0.9	4.3	Calcium, Potassium	A, C
Cabbage	3.2	25	0.1	1.3	Calcium, Iron	C, K
Mushroom	1.0	22	0.3	3.1	Potassium, Selenium	D, B2
Tomato	2.6	18	0.2	0.9	Potassium, Manganese	C, A
Bell Pepper	4.2	31	0.3	1.0	Potassium, Folate	C, B6
Onion	4.2	40	0.1	1.1	Chromium, Manganese	C, B6
Garlic	1.0	149	0.5	6.4	Selenium, Manganese	C, B6
Eggplant	3.2	25	0.2	1.0	Potassium, Manganese	K, Folate
Zucchini	2.5	17	0.3	1.2	Potassium, Magnesium	C, A
Green Beans	2.7	31	0.2	1.8	Iron, Magnesium	K, C
Lettuce	0.8	15	0.2	1.4	Iron, Calcium	A, K
Celery	1.4	16	0.2	0.7	Calcium, Magnesium	K, C
Asparagus	1.9	20	0.2	2.2	Iron, Magnesium	K, C
Corn	6.3	86	1.2	3.2	Magnesium, Potassium	B6, C
Sweet Potato	4.2	86	0.1	1.6	Potassium, Calcium	A, C
Chicken	0.0	239	13.6	27.3	Phosphorus, Selenium	B6, B3
Fish	0.0	206	12.0	22.0	Phosphorus, Selenium	D, B12
Shrimp	0.0	99	0.3	24.0	Phosphorus, Selenium	B12
Beef	0.0	250	15.0	26.0	Iron, Zinc	B6, B12
Pork	0.0	242	14.0	27.0	Thiamine, Selenium	B1, B3
Lamb	0.0	294	21.0	25.0	Zinc, Phosphorus	B12, B3
Tofu	0.7	76	4.8	8.1	Calcium, Iron	B1, B2
Yogurt	4.7	59	0.4	10.0	Calcium, Phosphorus	B12, B2
Cheese	0.4	402	33.1	25.0	Calcium, Zinc	A, B12
Eggs	0.2	155	10.6	13.0	Iron, Phosphorus	B12, B2
Milk	5.1	42	1.0	3.4	Calcium, Phosphorus	B12, B2
Almonds	4.8	576	49.4	21.2	Calcium, Magnesium	E, B2
Nuts	4.8	607	53.0	20.0	Iron, Magnesium	E, B2
Chia Seeds	0.0	486	30.7	16.5	Calcium, Phosphorus	B1, B2
Flax Seeds	0.3	534	42.2	18.3	Iron, Magnesium	B1, B6
Oats	1.0	389	6.9	16.9	Iron, Phosphorus	B1, B5
Quinoa	0.9	120	1.9	4.1	Iron, Magnesium	B6, E
Brown Rice	0.7	123	1.0	2.7	Manganese, Selenium	B1, B3
Bread	5.0	265	3.2	9.0	Iron, Magnesium	B1, B2
Pasta	2.7	131	1.1	5.0	Iron, Magnesium	B1, B2
Noodles	0.8	138	2.1	4.5	Iron, Phosphorus	B1, B2
Whole Grains	1.3	335	2.5	13.0	Iron, Magnesium	B1, B2
Muesli	23.0	377	7.0	8.5	Iron, Magnesium	B1, B2
Cottage Cheese	3.4	98	4.3	11.1	Calcium, Phosphorus	B12, A
Sour Cream	3.4	198	19.5	2.0	Calcium, Phosphorus	A, B12
Peanut Butter	9.0	588	50.0	25.0	Magnesium, Potassium	E, B3
Tuna	0.0	132	1.0	29.0	Selenium, Phosphorus	B3, D
Salmon	0.0	208	13.0	20.0	Phosphorus, Selenium	D, B12
Cod	0.0	82	0.7	18.0	Phosphorus, Selenium	B12, D
Mackerel	0.0	205	13.9	19.0	Iron, Phosphorus	D, B12
Lentils	1.8	116	0.4	9.0	Iron, Magnesium	B6, B9
Chickpeas	2.4	164	2.6	8.9	Iron, Magnesium	B6, B9
Kidney Beans	0.3	127	0.5	8.7	Iron, Phosphorus	B9, K
Black Beans	0.3	132	0.5	8.9	Iron, Magnesium	B1, B6
Red Lentils	1.5	116	0.4	9.0	Iron, Magnesium	B6, B9