Food, Standard Amount Pumpkin and squash seed kernels, roasted, 1 oz Brazil nuts, 1 oz Bran ready-to-eat cereal (100%),

~1 oz Halibut, cooked, 3 oz Quinoa, dry, cup Spinach, canned, cup Almonds, 1 oz Spinach, cooked from fresh, cup Buckwheat flour, cup Cashews, dry roasted, 1 oz Soybeans, mature, cooked, cup Pine nuts, dried, 1 oz Mixed nuts, oil roasted, with peanuts, 1 oz White beans, canned, cup Pollock, walleye, cooked, 3 oz Black beans, cooked, cup Bulgur, dry, cup Oat bran, raw, cup Soybeans, green, cooked, cup Tuna, yellowfin, cooked, 3 oz Artichokes (hearts), cooked, cup Peanuts, dry roasted, 1 oz Lima beans, baby, cooked from frozen, cup Beet greens, cooked, cup Navy beans, cooked, cup Tofu, firm, prepared with nigaria , cup Okra, cooked from frozen, cup Soy beverage, 1 cup Cowpeas, cooked, cup Hazelnuts, 1 oz Oat bran muffin, 1 oz Great northern beans, cooked, cup Oat bran, cooked, cup Buckwheat groats, roasted, cooked, cup

Magnesium (mg) 151 107 103 91 89 81 78 78 75 74 74 71 67 67 62 60 57 55 54 54 50 50 50 49 48 47 47 47 46 46 45 44 44 43

Calories 148 186 74 119 159 25 164 20 101 163 149 191 175 154 96 114 120 58 127 118 42 166 95 19 127 88 26 127 100 178 77 104 44 78

Brown rice, cooked, cup Haddock, cooked, 3 oz

42 42

108 95

Food, Standard Amount Sweet potato, baked, 1 potato (146 g) Tomato paste, cup Beet greens, cooked, cup Potato, baked, flesh, 1 potato (156 g) White beans, canned, cup Yogurt, plain, non-fat, 8-oz container Tomato puree, cup Clams, canned, 3 oz Yogurt, plain, low-fat, 8-oz container Prune juice, cup Carrot juice, cup Blackstrap molasses, 1 Tbsp Halibut, cooked, 3 oz Soybeans, green, cooked, cup Tuna, yellowfin, cooked, 3 oz Lima beans, cooked, cup Winter squash, cooked, cup Soybeans, mature, cooked, cup Rockfish, Pacific, cooked, 3 oz Cod, Pacific, cooked, 3 oz Bananas, 1 medium Spinach, cooked, cup Tomato juice, cup Tomato sauce, cup Peaches, dried, uncooked, cup Prunes, stewed, cup Milk, non-fat, 1 cup Pork chop, center loin, cooked, 3 oz Apricots, dried, uncooked, cup Rainbow trout, farmed, cooked, 3 oz Pork loin, center rib (roasts), lean, roasted, 3 oz

Potassium (mg) 694 664 655 610 595 579 549 534 531 530 517 498 490 485 484 484 448 443 442 439 422 419 417 405 398 398 382 382 378 375 371

Calories 131 54 19 145 153 127 48 126 143 136 71 47 119 127 118 104 40 149 103 89 105 21 31 39 96 133 83 197 78 144 190

Buttermilk, cultured, low-fat, 1 cup Cantaloupe, medium 1%-2% milk, 1 cup Honeydew melon, 1/8 medium Lentils, cooked, cup Plantains, cooked, cup slices Kidney beans, cooked, cup Orange juice, cup Split peas, cooked, cup Yogurt, plain, whole milk, 8 oz container

370 368 366 365 365 358 358 355 355 352

98 47 102-122 58 115 90 112 85 116 138

ank 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Cholesterol food sources

Cholesterol content in mg/ 100 g food portion

Beef, variety meats and by-products, brain, 3100.00 cooked, simmered Veal, variety meats and by-products, brain, 3100.00 cooked, braised Beef, variety meats and by-products, brain, 3010.00 raw Pork, fresh, variety meats and by-products, 2552.00 brain, cooked, braised Lamb, variety meats and by-products, brain, 2504.00 cooked, pan-fried Egg, yolk, dried 2335.00 Pork, fresh, variety meats and by-products, 2195.00 brain, raw Veal, variety meats and by-products, brain, 2120.00 cooked, pan-fried Lamb, variety meats and by-products, brain, 2043.00 cooked, braised Egg, whole, reduced dried, stabilized, glucose 2017.00

Beef, variety meats and by-products, brain, 1995.00 cooked, pan-fried Egg, whole, dried 1715.00 Veal, variety meats and by-products, brain, 1590.00 raw Lamb, variety meats and by-products, brain, 1352.00 raw Egg, yolk, raw, fresh Egg, yolk, raw, frozen Egg, yolk, raw, frozen, sugared Egg, yolk, raw, frozen, salted Egg, turkey, whole, fresh, raw Egg, duck, whole, fresh, raw 1234.00 1075.00 959.00 955.00 933.00 884.00

21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56

Egg, goose, whole, fresh, raw Egg, quail, whole, fresh, raw

852.00 844.00

Veal, variety meats and by-products, kidneys, 791.00 cooked, braised Fish oil, herring 766.00 Beef, variety meats and by-products, kidneys, 716.00 cooked, simmered Fish oil, sardine Fish, caviar, black and red, granular Egg substitute, powder Fish oil, cod liver Lamb, variety meats and kidneys, cooked, braised by-products, 710.00 588.00 572.00 570.00 565.00

Chicken, liver, all classes, cooked, pan-fried 564.00 Chicken, liver, all classes, cooked, simmered 563.00 Fish oil, menhaden Duck, domesticated, liver, raw Goose, liver, raw 521.00 515.00 515.00

Veal, variety meats and by-products, liver, 511.00 cooked, braised Pork, fresh, variety meats and by-products, 504.00 spleen, cooked, braised Lamb, variety meats and by-products, liver, 501.00 cooked, braised Fish oil, menhaden, fully hydrogenated 500.00 Lamb, variety meats and by-products, liver, 493.00 cooked, pan-fried Fish oil, salmon 485.00 Veal, variety meats and by-products, liver, 485.00 cooked, pan-fried Pork, fresh, variety meats and by-products, 480.00 kidneys, cooked, braised Fish, roe, mixed species, cooked, dry heat Egg, whole, cooked, fried 479.00 457.00

Veal, variety meats and by-products, spleen, 447.00 cooked, braised Chicken, broilers or fryers, giblets, cooked, 446.00 fried Chicken, broilers or fryers, giblets, cooked, 442.00 simmered Fish, whitefish, eggs (Alaska Native) Egg, whole, raw, frozen McDONALD'S, Scrambled Eggs Fast foods, egg, scrambled Egg, whole, cooked, hard-boiled Egg, whole, raw, fresh Egg, whole, cooked, poached 439.00 432.00 427.00 426.00 424.00 423.00 422.00 Chicken, capons, giblets, cooked, simmered 434.00

57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87

Beef, variety meats and by-products, kidneys, 411.00 raw Lamb, variety meats and pancreas, cooked, braised by-products, 400.00

Beef, variety meats and by-products, liver, 396.00 cooked, braised Pate, chicken liver, canned Moose, liver, braised (Alaska Native) 391.00 389.00

Turkey, liver, all classes, cooked, simmered 388.00 Pork, fresh, variety meats and by-products, 387.00 lungs, cooked, braised Lamb, variety meats and by-products, spleen, 385.00 cooked, braised Beef, variety meats and by-products, liver, 381.00 cooked, pan-fried Fish, roe, mixed species, raw 374.00 Lamb, variety meats and by-products, liver, 371.00 raw Chicken, gizzard, simmered all classes, cooked, 370.00

Veal, variety meats and by-products, kidneys, 364.00 raw Pork, fresh, variety meats and by-products, 363.00 spleen, raw Chicken, roasting, giblets, cooked, simmered 357.00 Egg, whole, cooked, omelet 356.00 Chicken, stewing, giblets, cooked, simmered 355.00 Pork, fresh, variety meats and by-products, 355.00 liver, cooked, braised Egg, whole, cooked, scrambled 352.00 Veal, variety meats and by-products, thymus, 350.00 cooked, braised Beef, variety meats and by-products, spleen, 347.00 cooked, braised Chicken, liver, all classes, raw 345.00 Veal, variety meats and by-products, spleen, 340.00 raw Lamb, variety kidneys, raw meats and by-products, 337.00

Veal, variety meats and by-products, liver, 334.00 raw Turkey, liver, all classes, raw 331.00 Pork, fresh, variety meats and by-products, 320.00 lungs, raw Pork, fresh, variety meats and by-products, 319.00 kidneys, raw Pork, fresh, variety meats and by-products, 316.00 stomach, cooked, simmered Pork, fresh, variety meats and by-products, 315.00 pancreas, cooked, braised Pork, fresh, variety meats and by-products, 301.00

liver, raw 88 89 90 91 92 93 94 95 96 97 98 99 100 Beef, variety meats and by-products, thymus, 294.00 cooked, braised Chicken, capons, giblets, raw Turkey, all classes, giblets, simmered, some giblet fat cooked, 292.00 289.00

Lamb, variety meats and by-products, lungs, 284.00 cooked, braised Turkey, all classes, giblets, raw 282.00 Pork, fresh, variety meats and by-products, 277.00 chitterlings, cooked, simmered Beef, variety meats and by-products, lungs, 277.00 cooked, braised Beef, variety meats and by-products, liver, 275.00 raw Fish, whitefish, dried (Alaska Native) 266.00 Beef, variety meats and by-products, spleen, 263.00 raw Veal, variety meats and by-products, lungs, 263.00 cooked, braised Chicken, broilers or fryers, giblets, raw Beef, variety meats and pancreas, cooked, braised by-products, 262.00 262.00

Calcium, mg

Food (single serving) tablespoon

. Protein content (grams/ 100 gram foood) Veal, leg (top round), separable lean and fat, cooked, braised 36.16 Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4 fat 35.54 choice cooked braised Beef, round, bottom round, separable lean only,trimmed to 1/8 fat, all 34.34 rotein sources

grades cooked braised Chicken, broilers or fryers, light meat, meat only, cooked, fried Beef, round, bottom round, separable lean and fat, trimmed to 1/8 fat, all grades cooked, braised Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour Chicken, broilers or fryers, breast, meat only, cooked, roasted Chicken, stewing, meat only, cooked, stewed Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled Fish, tuna, yellowfin, fresh, cooked, dry heat Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried Turkey, all classes, light meat, cooked, roasted Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted Turkey, all classes, meat only, cooked, roasted Fish, tuna, light, canned in oil, drained solids Pork, fresh, spareribs, separable lean and fat, cooked, braised Chicken, broilers or fryers, dark meat, meat only, cooked, fried Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled Turkey, all classes, dark meat, cooked, roasted Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted Poultry food products, ground turkey, cooked Fish, salmon, sockeye, cooked, dry heat Fish, salmon, sockeye, cooked, dry heat Chicken, broilers or fryers, giblets, cooked, simmered Beef, cured, corned beef, canned Turkey, all classes, neck, meat only, cooked, simmered Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted Fish, halibut, Atlantic and Pacific, cooked, dry heat Fish, halibut, Atlantic and Pacific, cooked, dry heat Beef, variety meats and by-products, liver, cooked, pan-fried Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled Fish, swordfish, cooked, dry heat Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter Fish, haddock, cooked, dry heat Fish, flatfish (flounder and sole species), cooked, dry heat Fish, rockfish, Pacific, mixed species, cooked, dry heat Duck, domesticated, meat only, cooked, roasted Chicken, canned, meat only, with broth Turkey, all classes, giblets, cooked, simmered, some giblet fat Crustaceans, crab, blue, canned Fast foods, cheeseburger, regular, double patty, plain Cheese, cottage, nonfat, uncreamed, dry, large or small curd Soybeans, mature cooked, boiled, without salt Sandwiches and burgers, cheeseburger, large, single meat patty, with bacon and condiments Fish, tuna salad Fast foods, hamburger, large, double patty, with condiments and vegetables Fast foods, hamburger, regular, double patty, with condiments Fast foods, cheeseburger, regular, double patty and bun, plain

32.82 32.76 32.26 32.18 31.84 31.02 30.42 30.19 29.96 29.91 29.90 29.41 29.32 29.14 29.06 28.99 28.72 28.71 28.57 27.99 27.44 27.37 27.31 27.31 27.15 27.10 26.84 26.84 26.69 26.69 26.52 25.93 25.75 25.56 25.39 24.84 24.24 24.16 24.04 23.48 21.77 20.89 20.52 17.85 17.27 16.64 16.41 16.04 15.17 14.80 13.83

Cheese, cottage, lowfat, 2% milkfat Fast foods, submarine sandwich, with roast beef Fast foods, chicken fillet sandwich, plain Fast foods, cheeseburger, large, single patty, with condiments and vegetables Couscous, dry Cheese, cottage, creamed, large or small curd Cheese, cottage, lowfat, 1% milkfat Soybeans, green, cooked, boiled, drained, without salt Fast foods, taco Sandwiches and burgers, hamburger, large, single meat patty, with condiments and vegetables Fast foods, submarine sandwich, with tuna salad Cheese, ricotta, part skim milk Cheese, ricotta, whole milk Cheese, cottage, creamed, with fruit Cheese sauce, prepared from recipe Fast foods, chili con carne Fast foods, submarine sandwich, with cold cuts Milk, canned, condensed, sweetened

13.74 13.26 13.25 12.87 12.76 12.49 12.39 12.35 12.08 11.85 11.60 11.39 11.26 10.69 10.33 9.73 9.58 7.91