nutrient-dbper 100 g

% RDA

Nutrient	Unit	RDA / AI	🐟Salmon (Atlantic, wild)	🐟Mackerel (Atlantic)	🐟Sardines (canned, oil)	🫀Beef Liver	🥚Whole Eggs	🧪Oysters (Pacific, raw)	🥩Beef (grass-fed, lean)	🍗Chicken Breast	🥬Spinach (raw)	🥬Kale (raw)	🥦Broccoli (raw)	🍠Sweet Potato (baked)	🫐Blueberries	🥜Almonds	🥑Avocado	🫘Lentils (cooked)	🍫Dark Chocolate (85%)	🍖Bone Broth (beef)	🍅Tomato (raw)	🥛Greek Yogurt (full-fat)
Macronutrients
Energy	kcal	~2200	142	205	208	135	143	81	198	165	23	49	34	90	57	579	160	116	598	17	18	97
Protein	g	50–60	20	19	25	20	13	9.5	26	31	2.9	4.3	2.8	2.0	0.70	21	2.0	9.0	7.8	3.5	0.90	9.0
Total Fat	g	44–78	6.3	14	12	3.6	9.5	2.3	10	3.6	0.40	0.90	0.40	0.10	0.30	50	15	0.40	43	0.10	0.20	5.0
Carbohydrates	g	250–350	0	0	0	3.9	0.70	4.9	0	0	3.6	8.8	6.6	21	15	22	8.5	20	46	0	3.9	3.6
Fiber	g	30–38	0	0	0	0	0	0	0	0	2.2	3.6	2.6	3.3	2.4	13	6.7	7.9	11	0	1.2	0
Vitamins
Vitamin A	µg RAE	900	12	50	32	9,442	160	8.0	0	6.0	469	500	31	961	3.0	0	7.0	0	2.0	0	42	26
B1 (Thiamine)	mg	1.2	0.23	0.18	0.08	0.19	0.04	0.07	0.05	0.07	0.08	0.11	0.07	0.11	0.04	0.20	0.07	0.17	0.03	0	0.04	0.02
B2 (Riboflavin)	mg	1.3	0.38	0.31	0.23	2.8	0.46	0.23	0.18	0.11	0.19	0.13	0.12	0.11	0.04	1.1	0.13	0.07	0.08	0.02	0.02	0.28
B3 (Niacin)	mg NE	16	7.9	9.1	5.2	13	0.08	2.0	5.4	14	0.72	1.0	0.64	1.5	0.42	3.6	1.7	1.1	1.1	0.40	0.60	0.21
B5 (Pantothenic)	mg	5	1.7	0.86	0.64	7.2	1.5	0.50	0.62	0.96	0.07	0.09	0.57	0.88	0.12	0.47	1.4	0.64	0.40	0.10	0.09	0.33
B6 (Pyridoxine)	mg	1.3	0.64	0.40	0.17	1.1	0.17	0.05	0.60	0.60	0.20	0.27	0.17	0.29	0.05	0.14	0.26	0.18	0.04	0.02	0.08	0.06
B7 (Biotin)	µg	30	5.0	—	—	40	25	—	2.0	2.0	—	—	—	—	—	—	—	—	—	—	—	3.0
B9 (Folate)	µg DFE	400	25	1.0	10	290	47	10	6.0	4.0	194	141	63	6.0	6.0	44	81	181	15	2.0	15	7.0
B12 (Cobalamin)	µg	2.4	3.2	8.7	8.9	59	0.89	16	2.6	0.30	0	0	0	0	0	0	0	0	0.20	0.10	0	0.75
Vitamin C	mg	90	0	0.40	0	1.3	0	8.0	0	0	28	120	89	20	9.7	0	10	1.5	0	0	14	0
Vitamin D	µg (IU)	15	11	16	4.8	1.2	2.0	8.0	0.10	0.10	0	0	0	0	0	0	0	0	0	0	0	0.10
Vitamin E	mg α-TE	15	3.5	1.5	2.0	0.40	1.1	0.90	0.30	0.30	2.0	1.5	0.80	0.70	0.60	26	2.1	0.10	0.60	0	0.50	0.10
Vitamin K	µg	120	0.50	5.0	2.6	3.1	0.30	2.0	1.5	0.30	483	817	102	2.3	19	0	21	1.7	7.2	0	7.9	0.40
Minerals
Calcium	mg	1000	12	12	382	5.0	56	44	18	15	99	150	47	38	6.0	269	12	19	73	14	10	100
Iron	mg	8–18	0.80	1.6	2.9	6.5	1.8	5.1	2.6	1.0	2.7	1.5	0.70	0.70	0.28	3.7	0.55	3.3	12	0.40	0.30	0.10
Magnesium	mg	400–420	29	76	39	18	12	22	23	29	79	47	21	27	6.0	270	29	36	228	5.0	11	11
Zinc	mg	11	0.60	0.60	1.3	4.0	1.3	17	4.5	1.0	0.53	0.56	0.41	0.30	0.16	3.1	0.64	1.3	3.3	0.20	0.17	0.52
Selenium	µg	55	37	44	53	40	31	77	18	28	1.0	0.90	2.5	0.20	0.10	4.1	0.40	2.8	6.8	1.5	0	9.7
Potassium	mg	2600–3400	490	314	397	313	138	168	318	256	558	491	316	475	77	733	485	369	715	60	237	141
Phosphorus	mg	700	200	217	490	387	198	162	198	228	49	92	66	54	12	481	52	180	308	22	24	135
Copper	mg	0.9	0.25	0.07	0.19	9.8	0.07	4.5	0.08	0.05	0.13	0.29	0.05	0.16	0.06	1.0	0.19	0.25	1.8	0.02	0.06	0.02
Manganese	mg	2.3	0.02	0.02	0.10	0.31	0.03	0.37	0.01	0.02	0.90	0.66	0.21	0.50	0.34	2.2	0.14	0.49	1.9	0.01	0.11	0.01
Iodine	µg	150	27	45	35	—	53	160	—	—	—	—	—	—	—	2.0	—	—	—	—	—	35
Chromium	µg	35	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—
Sodium	mg	<2300	44	90	505	69	142	106	66	74	79	38	33	36	1.0	1.0	7.0	2.0	20	200	5.0	47
Fatty Acids
EPA (20:5n-3)	mg	250–500*	890	900	740	14	0	430	30	0	0	0	0	0	0	0	0	0	0	0	0	0
DHA (22:6n-3)	mg	250–500*	1,120	1,400	1,100	14	36	320	10	0	0	0	0	0	0	0	0	0	0	0	0	0
ALA (18:3n-3)	mg	1100–1600	90	100	60	30	20	10	80	20	138	180	21	0	58	6.0	110	8.0	0	0	3.0	30
Total Omega-6	mg	11000–17000	170	220	340	280	1,150	40	250	520	26	138	17	10	80	12,320	1,680	90	570	0	80	70
Saturated Fat	g	<22	1.0	3.3	1.5	1.2	3.1	0.50	4.3	1.0	0.06	0.09	0.04	0.02	0.03	3.8	2.1	0.06	25	0	0.03	3.2
Bioactives & Extras
Choline	mg	550	78	65	75	333	294	65	82	85	18	0.50	19	13	6.0	52	14	33	—	5.0	6.7	15
Creatine	mg	~3000–5000†	450	400	400	50	—	—	350	400	—	—	—	—	—	—	—	—	—	—	—	—
Taurine	mg	~3000†	130	100	150	70	—	700	43	18	—	—	—	—	—	—	—	—	—	—	—	—
Coenzyme Q10	mg	~100–200†	—	4.3	6.4	3.9	1.2	—	3.1	1.4	—	—	—	—	—	—	—	—	—	—	—	—
Astaxanthin	mg	~4–12†	0.40	—	—	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Beta-Carotene	µg	—	0	0	0	0	10	0	0	0	5,626	9,990	361	11,509	32	1.0	62	5.0	18	0	449	3.0
Lutein + Zeaxanthin	µg	~6000–10000†	0	0	0	0	503	0	0	0	12,198	8,198	1,403	0	80	1.0	271	0	0	0	123	0
Lycopene	µg	—	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	2,573	0
Betaine (TMG)	mg	~1500–6000†	—	—	—	5.0	0.30	—	8.0	7.0	550	0.30	—	35	0.20	0.50	0.70	—	—	—	—	—
Glycine	mg	~3000–5000†	980	890	1,200	1,140	420	740	1,450	1,250	130	130	120	50	20	1,430	100	390	150	1,200	20	100
Collagen (approx.)	mg	~5000–15000†	—	—	—	—	—	—	—	—	0	0	0	0	0	0	0	0	0	3,500	0	—
Sulforaphane precursor	mg	~10–40†	0	0	0	0	0	0	0	0	0	0	29	0	0	0	0	0	0	0	0	0