Where are the nutrients?
In the tables below you will find other rich sources of the following substances:
-mikronutrients (such as monounsaturated fats and omega 3 fatty acids),
-mikronutrients (such as vitamins and minerals),
-phytochemicals (such as beta-carotene and isoflavones).
These are the compounds that make food healing.
We put the vegetable fibers in them, because the body does not organize them.
Among other metrics, in the tables you will see the label “mg”, which represents micrograms (a microgram is a thousandth of a milligram). There is also an IU, international unit. When used in addition to some vitamins – especially those that come in several forms – it means a quantity of vitamins necessary to achieve a certain biological effect. To convert milligrams of vitamin E in the same amount of alpha-tocopherol (a natural form of Vitamin E) expressed in IU, zou have to multiply the number of milligrams of 1,5 (or 2,2 to get the amount of synthetic vitamin E expressed in IU). To convert IU of vitamin E in milligrams of natural vitamin E, zou have to multiply the number of IU of 0,67 (or 0,45 for synthetic vitamin E).
It is important to note that the iron from plant foods is difficult to absorb, even when it is entered in the same amount as iron from other sources. Because the oysters, for example, are better source of iron than raisins.
ANTIOXIDANTS
Nutrient ingredient / phytochemical | Foodstuff | Amount |
| ANTIOXIDANTS (measured by total antioxidant property) | Beans, dry (half a cup of 250 ml) | 11.860 |
| Blueberries, homemade (cup of 250 ml) | 9.000 | |
| Cranberry (cup of 250 ml) | 8.980 | |
| Artichoke hearts (cup of 250 ml) | 7.900 | |
| Blackberry (cup of 250 ml) | 7.700 | |
| Raspberry (cup of 250 ml) | 6.050 | |
| Strawberries (cup of 250 ml) | 5.930 | |
| Potatoes, cooked (medium) | 4.640 | |
| Nuts (30 g) | 3.840 | |
| Avocado (medium) | 3.340 | |
| Pear, green (medium) | 3.170 | |
| Cinnamon (1 g) | 2.670 | |
| Raisins (half a cup of 250 ml) | 2.490 | |
| Oregano (1 g) | 2.000 | |
| Yellow pepper (medium) | 1.900 | |
| Almond (30 g) | 1.260 | |
| Dark chocolate (cube) | 1.030 |
DIETARY FIBER
Nutrient ingredient / phytochemical | Foodstuff | Amount |
| DIETARY FIBER | Beans , tinned (cup of 250 ml ) | 16 g |
| Raspberries , frozen (cup of 250 ml ) | 15 g | |
| Wheat flour, whole grains (cup of 250 ml ) | 14 g | |
| Dates, chopped (cup of 250 ml ) | 14 g | |
| Prunes, without bones (cup of 250 ml ) | 13 g | |
| Baked beans, tinned (cup of 250 ml ) | 12 g | |
| Soybeans, mature, cooked (cup of 250 ml ) | 12 g | |
| Peas, frozen, cooked (cup of 250 ml ) | 12 g | |
| Mixed vegetables, frozen, cooked (cup of 250 ml ) | 12 g | |
| Dried apricots (cup of 250 ml ) | 10 g | |
| Spaniard, chopped, cooked (cup of 250 ml ) | 10 g | |
| Muesli (cup of 250 ml ) | 8 g | |
| Lentils, cooked (cup of 250 ml ) | 7 g | |
| Raspberries, fresh (cup of 250 ml ) | 7 g | |
| Pumpkin, cooked (cup of 250 ml ) | 6 g | |
| Carrots, cooked (cup of 250 ml ) | 6 g | |
| Barley, cooked (cup of 250 ml ) | 5 g |
BETA-CAROTEN
| BETA-CAROTEN | Carrot juice (cup of 250 ml) | 21.000 mg |
| Carrots, chopped, cooked (cup of 250 ml) | 11.920 mg | |
| Carrots, chopped, raw (250 gr) | 10.100 mg | |
| Sweet potato, baked in the shell (small) | 7.240 mg | |
| Mango (medium) | 4.390 mg | |
| Spinach, cooked (cup of 250 ml) | 3.960 mg | |
| Apricots, canned (cup of 250 ml) | 1.970 mg | |
| Green onions, toasted (cup of 250 ml) | 1.590 mg | |
| Pumpkin, cooked (cup of 250 ml) | 1.410 mg | |
| Melon (cup of 250 ml) | 1.360 mg | |
| Broccoli, chopped, cooked (cup of 250 ml) | 420 mg |
VEGETABLE FIBERS
| VEGETABLE FIBERS | Beans, canned (cup of 250 ml) | 16 g |
| Raspberries, frozen (cup of 250 ml) | 15 g | |
| Wheat flour, (cup of 250 ml) | 14 g | |
| Pitted prunes (cup of 250 ml) | 13 g | |
| Cereals (cup of 250 ml) | 13 g | |
| Bulgur, cooked and soaked (cup of 250 ml) | 13 g | |
| Peas, frozen, cooked (cup of 250 ml) | 12 g | |
| Mix vegetables, frozen, cooked (cup of 250 ml) | 12 g | |
| Dried apricots (cup of 250 ml) | 10 g | |
| Spinach, chopped, cooked (cup of 250 ml) | 10 g | |
| Muesli (cup of 250 ml) | 8 g | |
| Raspberries (cup of 250 ml) | 7 g | |
| Soybeans, green, cooked (cup of 250 ml) | 7 g | |
| Brussels sprouts, cooked (cup of 250 ml) | 7 g | |
| Spaghetti, cooked (cup of 250 ml) | 7 g | |
| Cooked pumpkin (cup of 250 ml) | 6 g | |
| Cooked carrots (cup of 250 ml) | 6 g | |
| Dried raisins (cup of 250 ml) | 6 g | |
| Pear or apple, with peel, raw (medium) | 5 g | |
| Potatoes, cooked in shell (small) | 4 g | |
| Corn flour (cup of 250 ml) | 3 g | |
| Bread, slice | 2 g |
ZINK
| ZINK | Oysters, raw (6 pieces) | 40 mg |
| Pumpkin seeds (60 g) | 5 mg | |
| Crab (90 g) | 4 mg | |
| Beef, cooked (100 g) | 3,6 mg | |
| Lamb, cooked (100 g) | 3 mg | |
| Chicken liver, cooked (100 g) | 3 mg | |
| Duck, cooked (100 g) | 3 mg | |
| Pork, cooked (90 g) | 2,3 mg | |
| Beans or lentils, cooked (cup of 250 ml) | 2 mg | |
| Muesli (cup of 250 ml) | 2 mg |
FOLIC ACID
| FOLIC ACID | Soybeans, green, cooked (cup of 250 ml) | 200 mg |
| Spinach, cooked (cup of 250 ml) | 150 mg | |
| Beet (cup of 250 ml) | 140 mg | |
| Avocado (medium) | 118 mg | |
| Sunflower seeds (cup of 250 ml) | 96 mg | |
| Peas, frozen, cooked (cup of 250 ml) | 72 mg | |
| Beans, cooked (cup of 250 ml) | 70 mg | |
| Asparagus, cooked (5 pieces) | 65 mg | |
| Brussels sprouts, cooked (cup of 250 ml) | 59 mg | |
| Orange (medium) | 50 mg | |
| Broccoli, cooked (cup of 250 ml) | 48 mg | |
| Lentils, cooked (cup of 250 ml) | 40 mg | |
| Bread enriched with folic acid (slice) | 10 mg |
IRON
| IRON | Chicken liver, cooked (100 g) | 11 mg |
| Mussels (6 pieces) | 9 mg | |
| Spinach, cooked (cup of 250 ml) | 7 mg | |
| Pumpkin seeds, roasted (62 g) | 5 mg | |
| Lentils, cooked (cup of 250 ml) | 4 mg | |
| Soy, beans, cooked (cup of 250 ml) | 3 mg | |
| Baked beans, canned, with pork and tomato sauce (cup of 250 ml) | 8, 20 mg | |
| Dried raisins (cup of 250 ml) | 3 mg | |
| Oysters, raw (6 pieces) | 3 mg | |
| Shrimp, cooked (90 g) | 2, 63 mg | |
| Beef or lamb cooked (100 g) | 2 mg | |
| Turkey, cooked (100 g) | 2 mg | |
| Cacao (2 spoons) | 1 mg | |
| Potatoes, cooked with shell | 1 mg | |
| Tuna, canned in water (100 g) | 1 mg |
ISOFLAVONES – (phytoestrogens)
| ISOFLAVONES(phytoestrogens)(100 g for all groceries) | Soy flour | 178 mg |
| Soybeans, crude | 145 mg | |
| Soybean flakes | 129 mg | |
| Roasted soybeans | 128 mg | |
| Soy protein, koncentrar | 102 mg | |
| Soy protein isolate, | 97 mg | |
| Soybeans fermented | 58 mg | |
| Cooked soybeans | 54 mg | |
| Soy chips | 54 mg | |
| Tofu | 23 mg | |
| Soy milk | 22 mg | |
| Soy cheese | 7 mg |
CALCIUM
| CALCIUM | Cheese with less than 20% of milk fat (50 g) | 400 mg |
| Sardines with bones (100g) | 370 mg | |
| Milk (cup of 250 ml) | 350 mg | |
| Yogurt, fruit with law milk fat (200 ml) | 340 mg | |
| Tofu (100 g) | 320 mg | |
| Salmon, canned, with bones and fluid (100 g) | 310 mg | |
| Milk with 1% milk fat (cup of 250 ml) | 290 mg | |
| Soybeans, green, cooked (cup of 250 ml) | 260 mg | |
| Almonds, raw (half of the cup of 250 ml) | 175 mg | |
| Soybeans, mature, cooked (cup of 250 ml) | 130 mg | |
| Spinach, cooked (cup of 250 ml) | 120 mg |
POTASSIUM
| POTASSIUM | Dried raisins or dried plums (cup of 250 ml) | 1.300 mg |
| Spinach, cooked (cup of 250 ml) | 1.120 mg | |
| Potatoes roasted un the shell | 1.020 mg | |
| Avocado (medium) | 1.000 mg | |
| Pumpkin, cooked (cup of 250 ml) | 770 mg | |
| Apple (small) | 750 mg | |
| Broccoli, chopped (cup of 250 ml) | 470 mg | |
| Tomatoes, mashed or puree, canned (cup of 250 ml) | 430 mg | |
| Melon, chopped into cubes (cup of 250 ml) | 400 mg | |
| Banana (medium) | 400 mg |
LYCOPENE
| LYCOPENE | Tomatoes, mashed (cup of 250 ml) | 75 mg |
| Tomato ketchup sauce (cup of 250 ml) | 40 mg | |
| Neapolitan sauce for pasta (cup of 250 ml) | 33 mg | |
| Vegetable juice (cup of 250 ml) | 23 mg | |
| Spaghetti in tomato sauce, canned (cup of 250 ml) | 19 mg | |
| Tomato soup canned (cup of 250 ml) | 13 mg | |
| Watermelon, shopped into cubes (150 g) | 7 mg | |
| Red Grapefruit (medium) | 3 mg | |
| Tomato soup with vegetables, canned (cup of 250 ml) | 2 mg | |
| Red paprka, chopped, fried | O, 5 mg | |
| Beef soup with vegetables, canned (cup of 250 ml) | 0, 4 mg |
MAGNESIUM
| MAGNESIUM | Almonds (cup of 250 ml) | 370 mg |
| Buckwheat flour (cup of 250 ml) | 265 mg | |
| Pumpkin seeds, roasted (62 g) | 180 mg | |
| Spinach, cooked (cup of 250 ml) | 150 mg | |
| Wheat flour (cup of 250 ml) | 120 mg | |
| Figs (cup of 250 ml) | 117 mg | |
| Soybeans, cooked (cup of 250 ml) | 80 mg | |
| Tofu (100 g) | 78 mg | |
| Beans, cooked (cup of 250 ml) | 67 mg | |
| Beans baked (cup of 250 ml) | 63 mg | |
| Dried raisins (cup of 250 ml) | 53 mg | |
| Dark chocolate (3 cubes) | 36 mg |
MONOUNSATURATED FATTY ACIDS
| MONOUNSATURATED FATTY ACIDS | Avocado (medium) | 25 g |
| Hazelnuts (30 g) | 14 g | |
| Almonds (30 g) | 12 g | |
| Olive oil (spoon/15 ml) | 9 g | |
| Rape seed oil (spoon/15 ml) | 8 g | |
| Peanuts fried in oil, salted (30 g) | 7 g | |
| Peanuts dry roasted, salted (30 g) | 7 g | |
| Indian nuts (30 g) | 7 g | |
| Peanuts oil (spoon/15 ml) | 6 g | |
| Pumpkin seeds (62 g) | 5 g | |
| Peanut butter (spoon/15 ml) | 3 g | |
| Tofu (100 g) | 1,7 g |
OMEGA 3 FATTY ACIDS
| OMEGA 3 FATTY ACIDS | Linseed oil (spoon/15 ml) | 7,2 g |
| Nuts (50 g) | 6,3 g | |
| Tuna canned in oil, drained (100 g) | 3,5 g | |
| Sardines, canned (100 g) | 2,5 g | |
| Salmon, canned (100 g) | 1,9 g | |
| Salmon, cooked (100 g) | 1,8 g | |
| Nut oil (spoon/15 ml) | 1,4 g | |
| Rapeseed oil (spoon/15 ml) | 1,4 g | |
| Margarine, diet with monounsaturated fatty acids (spoon) | 0,8 g | |
| Oysters (6 pieces) | 0,5 g | |
| Tuna, cooked (100 g) | 0,3 g |
SELENIUM
| SELENIUM | Brazilian nuts (30 g) | 240 mg |
| Chicken liver, cooked (100 g) | 82 mg | |
| Tuna, canned (100 g) | 78 mg | |
| Oysters, raw (6 pieces) | 69 mg | |
| Shrimps, cooked (100 g) | 46 mg | |
| Salmon, cooked (100 g) | 34 mg | |
| Crab, cooked (100 g) | 31 mg | |
| Integral wheat flour (cup of 250 ml) | 18 mg | |
| Beef or lamb (100 g) | 15 mg | |
| Peanuts (30 g) | 1 mg |
VITAMIN B6
| VITAMIN B6 | Rice, integral (cup of 250 ml) | 0,9 mg |
| Chicken liver, cooked (100 g) | 0,9 mg | |
| Salmon, fresh (100 g) | 0,5 mg | |
| Potato, baked with shell | 0,4 mg | |
| Banana | 0,4 mg | |
| Tuna, cooked (100 g) | 0,3 mg | |
| Chicken drumsticks, cooked (100 g) | 0, 3 mg | |
| Dried plums, pitted (cup of 250 ml) | 0,3 mg | |
| Salmon or tune, canned (100 g) | 0,2 mg | |
| Beef or lamb, cooked (100 g) | 0,1 mg |
VITAMIN B12
| VITAMIN B12 | Beef or lamb kidney | 60 mg |
| Mussels (6 pieces) | 20 mg | |
| Chicken liver, cooked (100 g) | 17 mg | |
| Oysters, raw (6 pieces) | 12 mg | |
| Sardines with bones, canned (100 g) | 3 mg | |
| Salmon, cooked (100 g) | 2 mg | |
| Shrimps (100 g) | 1 mg | |
| Egg (medium) | 1 mg | |
| Beef or lamb (100 g) | 1 mg | |
| Chicken drumsticks, cooked (100 g) | 0,4 mg |
VITAMIN C
| VITAMIN C | Red pepper, chopped (cup of 250 ml) | 300 mg |
| Papaya | 187 mg | |
| Green pepper, chopped (cup of 250 ml) | 140 mg | |
| Orange juice from shop (cup of 250 ml) | 120 mg | |
| Cranberry juice (cup of 250 ml) | 107 mg | |
| Brussels sprouts, cooked (cup of 250 ml) | 98 mg | |
| Broccoli, chopped, cooked (cup of 250 ml) | 90 mg | |
| Pressed orange juice (cup of 250 ml) | 85 mg | |
| Melon, chopped (cup of 250 ml) | 65 mg | |
| Strawberries (cup of 250 ml) | 64 mg | |
| Hot pepper, green | 57 mg | |
| Orange (medium) | 52 mg | |
| Kiwi (medium) | 50 mg | |
| Cabbage, cooked (cup of 250 ml) | 37 mg | |
| Pineapple juice (cup of 250 ml) | 30 mg | |
| Pineapple, sliced (cup of 250 ml) | 28 mg |
VITAMIN D
| VITAMIN D | Tuna in oil, canned (100 g) | 84 IU |
| Salmon, canned (100 g) | 44 IU | |
| Chicken liver (100 g) | 10 IU |
VITAMIN E
| VITAMIN E | Sunflower seeds (50 g) | 14 mg |
| Sunflower oil (spoon/15 ml) | 8 mg | |
| Hazelnuts (30 g) | 6 mg | |
| Almonds (30 g) | 4 mg | |
| Spinach, cooked (cup of 250 ml) | 4 mg | |
| Tomato sauce, ketchup (cup of 250 ml) | 3 mg | |
| Avocado | 3 mg | |
| Muesli (cup of 250 ml) | 1 mg |
VITAMIN K
| VITAMIN K | Kale, frozen, cooked (cup of 250 ml) | 1.146,6 mg |
| Spinach, cooked (cup of 250 ml) | 880 mg | |
| Chard, cooked (cup of 250 ml) | 700 mg | |
| Broccoli, chopped, cooked (cup of 250 ml) | 220 mg | |
| Brussels sprouts, cooked (cup of 250 ml) | 210 mg | |
| Young black onion, chopped (cup of 250 ml) | 200 mg | |
| Parsley (10 leaves) | 160 mg | |
| Cabbage, green, cooked (cup of 250 ml) | 160 mg | |
| Cabbage, red, cooked (cup of 250 ml) | 70 mg | |
| Green beans (cup of 250 ml) | 40 mg |
Breakfast is the firt meal of the day, tipically consumed in the morning.
Nutritional experts have referred to breakfast as the most important meal of the day, citing studies that find that people who skip breakfast are disproportionately likely to have problems with concentration, metabolism, and weight.
The word is a compound of “break” and “fast”, referring to the conclusion of fasting since the previous day’s last meal.