| Meat/Protein | Protein/Fiber | Minerals | Vitamins |
Beef
 |
Six ounces of lean, chuck beef, braised contains 49.2 grams of protein, 505 calories and 32.59 grams of fat. | Potassium - 393 mg
Phosphorus - 296 mg Calcium - 27 mg Magnesium - 32 mg Iron - 4.11 mg Sodium - 80 mg Zinc - 11.32 mg Manganese - 0.017 mg Copper - 0.168 mg Selenium - 45.9 mcg Also contains a small amount of other minerals. |
Vitamin B1 (thiamine) - 0.1 mg
Vitamin B2 (riboflavin) - 0.291 mg Niacin - 6.979 mg Pantothenic Acid - 0.971 mg Vitamin B6 - 0.0481 mg Folate - 15 mcg Vitamin B12 - 3.62 mcg Vitamin E - 0.87 mg Vitamin K - 3.1 mcg Vitamin D - 14 IU Contains some other vitamins in small amounts. |
Cheddar Cheese
 |
One cup of shredded cheddar cheese contains 28.14 grams of protein, 455 calories and 37.45 grams of fat. | Potassium - 111 mg
Phosphorus - 579 mg Calcium - 815 mg Magnesium - 32 mg Iron - 0.77 mg Sodium - 702 mg Manganese - 0.011 mg Zinc - 3.51 mg Copper - 0.35 mg Selenium - 15.7 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.031 mg
Vitamin B2 (riboflavin) - 0.424 mg Niacin - 0.09 mg Pantothenic Acid - 0.467 mg Vitamin B6 - 0.084 mg Folate - 20 mcg Vitamin B12 - 0.94 mcg Vitamin A - 1132 IU Vitamin E - 0.33 mg Vitamin K - 3.2 mcg Vitamin D - 27 IU Contains some other vitamins in small amounts. |
Cottage Cheese
 |
Four ounces of low fat 2% cottage cheese contains 13.37 grams protein, 97 calories and 2.77 grams of fat. | Potassium - 95 mg
Phosphorus - 184 mg Calcium - 103 mg Magnesium - 8 mg Iron - 0.17 mg Sodium - 373 mg Zinc - 0.46 mg Copper - 0.034 mg Selenium - 11.2 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.046 mg
Vitamin B2 (riboflavin) - 0.224 mg Niacin - 0.122 mg Pantothenic Acid - 0.286 mg Vitamin B6 - 0.025 mg Folate - 11 mcg Vitamin B12 - 0.51 mcg Vitamin A - 84 IU Vitamin E - 0.05 mg Contains some other vitamins in small amounts. |
Cream Cheese
 |
Three ounces (1 small package) of cream cheese contains 5.04 grams of protein, 291 calories and 29.1 grams of fat. | Potassium - 117 mg
Phosphorus - 90 mg Calcium - 83 mg Magnesium - 8 mg Iron - 0.32 mg Sodium - 273 mg Manganese - 0.009 mg Zinc - 0.43 mg Copper - 0.016 mg Selenium - 2 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.017 mg
Vitamin B2 (riboflavin) - 0.106 mg Niacin - 0.123 mg Pantothenic Acid - 0.484 mg Vitamin B6 - 0.03 mg Folate - 9 mcg Vitamin B12 - 0.21 mcg Vitamin A - 1075 IU Vitamin E - 0.55 mg Vitamin K - 2.9 mcg Vitamin D - 21 IU Contains some other vitamins in small amounts. |
Chicken Breast
 |
100 grams of chicken breast, roasted with skin contains 29.80 grams of protein, 197 calories and 7.78 grams of fat. | Potassium - 245 mg
Phosphorus - 214 mg Calcium - 14 mg Magnesium- 27 mg Iron - 1.07 mg Sodium - 71 mg Manganese - 0.018 mg Zinc - 1.02 mg Copper - 0.05 mg Selenium - 24.7 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.066 mg
Vitamin B2 (riboflavin) - 0.119 mg Niacin - 12.71 mg Pantothenic Acid - 0.936 mg Vitamin B6 - 0.56 mg Folate - 4 mcg Vitamin B12 - 0.32 mcg Vitamin A - 93 IU Vitamin E - 0.27 mg Vitamin K - 0.3 mcg Vitamin D - 5 IU Contains some other vitamins in small amounts. |
Chicken (dark meat)
 |
100 grams of dark meat, roasted with skin contains 25.97 grams of protein, 253 calories and 15.78 grams of fat. | Potassium - 220 mg
Phosphorus - 168 mg Calcium - 15 mg Magnesium - 22 mg Iron - 1.36 mg Sodium - 87 mg Manganese - 0.021 mg Zinc - 2.49 mg Copper - 0.077 mg Selenium - 20.2 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.066 mg
Vitamin B2 (riboflavin) - 0.21 mg Niacin - 6.359 mg Pantothenic Acid - 1.11 mg Vitamin B6 - 0.31 mg Folate - 7 mcg Vitamin B12 - 0.29 mcg Vitamin A - 201 IU Contains some other vitamins in small amounts. |
Cows Milk
 |
One cup of whole milk(without added Vit A & D) contains 7.69 grams of protein and 149 calories. | Potassium - 322 mg
Phosphorus - 205 mg Calcium - 276 mg Magnesium - 24 mg Iron - 0.07 mg Sodium - 105 mg Manganese - 0.01 mg Zinc - 0.9 mg Copper - 0.061 mg Selenium - 9 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.112 mg
Vitamin B2 (riboflavin) - 0.0412 mg Niacin - 0.217 mg Pantothenic Acid - 0.91 mg Vitamin B6 - 0.088 mg Folate - 12 mcg Vitamin B12 - 1.1 mcg Vitamin A - 395 IU Vitamin E - 0.17 mg Vitamin K - 0.7 mcg Vitamin D - 5 IU Contains some other vitamins in small amounts. |
Cream - Half and Half
 |
One fluid ounce of half and half (equal to 2 individual container servings) contains 0.89 grams of protein, 39 calories and 3.47 grams of fat. | Potassium - 39 mg
Phosphorus - 29 mg Calcium - 32 mg Magnesium - 3 mg Iron - 0.02 mg Sodium - 12 mg Zinc - 0.15 mg Copper - 0.003 mg Selenium - 0.5 mcg Also contains trace amounts of other minerals. |
Vitamin C - 0.3 mg
Vitamin B1 (thiamine) - 0.011 mg Vitamin B2 (riboflavin) - 0.045 mg Niacin - 0.024 mg Pantothenic Acid - 0.087 mg Vitamin B6 - 0.012 mg Folate - 1 mcg Vitamin B12 - 0.1 mcg Vitamin A - 107 IU Vitamin E - 0.1 mg Vitamin K - 0.4 mcg Vitamin D - 2 IU Contains some other vitamins in small amounts. |
Cream - Heavy Whipping Cream
 |
One fluid ounce of heavy whipping cream with no sugar added contains 0.61 grams of protein, 103 calories and 11.03 grams of fat. | Potassium - 22 mg
Phosphorus - 18 mg Calcium - 19 mg Magnesium - 2 mg Iron - 0.01 mg Sodium - 11 mg Zinc - 0.07 mg Copper - 0.002 mg Selenium - 0.1 mcg Also contains trace amounts of other minerals. |
Vitamin C - 0.2 mg
Vitamin B1 (thiamine) - 0.007 mg Vitamin B2 (riboflavin) - 0.033 mg Niacin - 0..12 mg Pantothenic Acid - 0.076 mg Vitamin B6 - 0.008 mg Folate - 1 mcg Vitamin B12 - 0.05 mcg Vitamin A - 438 IU Vitamin E - 0.32 mg Vitamin K - 1 mcg Vitamin D - 8 IU Contains some other vitamins in small amounts. |
Eggs
 |
Two eggs scrambled, with no salt added contain 13.53 grams of protein, 204 calories and 14.9 grams of fat. | Potassium - 168 mg
Phosphorus - 207 mg Calcium - 87 mg Magnesium - 15 mg Iron - 1.46 mg Sodium - 342 mg Manganese - 0.027 mg Zinc - 1.22 mg Copper - 0.017 mg Selenium - 27.4 mcg Also contains trace amounts of other minerals. |
Vitamin C - 0.2 mg
Vitamin B1 (thiamine) - 0.063 mg Vitamin B2 (riboflavin) - 0.533 mg Niacin - 0.096 mg Pantothenic Acid - 1.229 mg Vitamin B6 - 0.144 mg Folate - 37 mcg Vitamin B12 - 0.94 mcg Vitamin A - 642 IU Vitamin E - 1.33 mg Vitamin K - 4.9 mcg Vitamin D - 59 IU Contains some other vitamins in small amounts. |
Fish - Anchovies
 |
One ounce of boneless anchovies, canned in oil and drained contains 8.19 grams of protein, 60 calories and 2.75 grams of fat. | Potassium - 154 mg
Phosphorus - 71 mg Calcium - 66 mg Magnesium - 20 mg Iron - 1.31 mg Sodium - 1040 mg Manganese - 0.028 mg Zinc - 0.69 mg Copper - 0.096 mg Selenium - 19.3 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.022 mg
Vitamin B2 (riboflavin) - 0.103 mg Niacin - 5.643 mg Pantothenic Acid - 0.258 mg Vitamin B6 - 0.058 mg Folate - 4 mcg Vitamin B12 - 0.25 mcg Vitamin A - 11 IU Vitamin E - 0.94 mg Vitamin K - 3.4 mcg Vitamin D - 20 IU Contains some other vitamins in small amounts. |
Fish - Catfish
 |
100 grams of catfish, cooked with dry heat contains 18.72 grams of protein, 152 calories and 8.02 grams of fat. | Potassium - 321 mg
Phosphorus - 245 mg Calcium - 9 mg Magnesium - 26 mg Iron - 0.82 mg Sodium - 80 mg Manganese - 0.02 mg Zinc - 1.05 mg Copper - 0.122 mg Selenium - 14.5 mcg Also contains trace amounts of other minerals. |
Vitamin C - 0.8 mg
Vitamin B1 (thiamine) - 0.42 mg Vitamin B2 (riboflavin) - 0.073 mg Niacin - 2.513 mg Pantothenic Acid - 0.617 mg Vitamin B6 - 0.163 mg Folate - 7 mcg Vitamin B12 - 2.8 mcg Vitamin A - 50 IU Contains some other vitamins in small amounts. |
Fish - Caviar
 |
One ounce of caviar, black or red contains 6.97 grams of protein, 71 calories and 5.07 grams of fat. | Potassium - 51 mg
Phosphorus - 101 mg Calcium - 78 mg Magnesium - 85 mg Iron - 3.37 mg Sodium - 425 mg Manganese - 0.014 mg Zinc - 0.27 mg Copper - 0.031 mg Selenium - 18.6 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.054 mg
Vitamin B2 (riboflavin) - 0.176 mg Niacin - 0.034 mg Pantothenic Acid - 0.992 mg Vitamin B6 - 0.091 mg Folate - 14 mcg Vitamin B12 - 5.67 mcg Vitamin A - 257 IU Vitamin E - 0.54 mg Vitamin K - 0.2 mcg Vitamin D - 33 IU Contains some other vitamins in small amounts. |
Fish - Cod
 |
100 grams of cod cooked with dry heat contains 22.83 grams of protein, 105 calories and 0.86 grams of fat. | Potassium - 244 mg
Phosphorus - 138 mg Calcium - 14 mg Magnesium - 42 mg Iron - 0.49 mg Sodium - 78 mg Manganese - 0.02 mg Zinc - 0.58 mg Copper - 0.036 mg Selenium - 37.6 mcg Also contains trace amounts of other minerals. |
Vitamin C - 1 mg
Vitamin B1 (thiamine) - 0.088 mg Vitamin B2 (riboflavin) - 0.079 mg Niacin - 2.513 mg Pantothenic Acid - 0.18 mg Vitamin B6 - 0.283 mg Folate - 8 mcg Vitamin B12 - 1.05 mcg Vitamin A - 47 IU Vitamin E - 0.81 mg Vitamin K - 0.1 mcg Vitamin D - 46 IU Contains some other vitamins in small amounts. |
Fish - Herring
 |
100 grams of herring cooked with dry heat, contains 23.03 grams of protein, 203 calories and 11.59 grams of fat. | Potassium - 419 mg
Phosphorus - 303 mg Calcium - 74 mg Magnesium - 41 mg Iron - 1.41 mg Sodium - 115 mg Manganese - 0.04 mg Zinc - 1.27 mg Copper - 0.118 mg Selenium - 46.8 mcg Also contains trace amounts of other minerals. |
Vitamin C - 0.7 mg
Vitamin B1 (thiamine) - 0.112 mg Vitamin B2 (riboflavin) - 0.229 mg Niacin - 4.124 mg Pantothenic Acid - 0.74 mg Vitamin B6 - 0.348 mg Folate - 12 mcg Vitamin B12 - 13.14 mcg Vitamin A - 120 IU Vitamin E - 1.37 mg Vitamin K - 0.1 mcg Vitamin D - 214 IU Contains some other vitamins in small amounts. |
Fish - Perch
 |
100 grams of perch cooked with dry heat, contains 24.86 grams of protein, 117 calories and 1.18 grams of fat. | Potassium - 344 mg
Phosphorus - 257 mg Calcium - 102 mg Magnesium - 38 mg Iron - 1.16 mg Sodium - 79 mg Manganese - 0.9 mg Zinc - 1.43 mg Copper - 0.192 mg Selenium - 16.1 mcg Also contains trace amounts of other minerals. |
Vitamin C - 1.7 mg
Vitamin B1 (thiamine) - 0.08 mg Vitamin B2 (riboflavin) - 0.12 mg Niacin - 1.9 mg Pantothenic Acid - 0.87 mg Vitamin B6 - 0.14 mg Folate - 6 mcg Vitamin B12 - 2.2 mcg Vitamin A - 32 IU Contains some other vitamins in small amounts. |
Fish - Pollock
 |
100 grams of Atlantic pollock cooked with dry heat, contains 24.92 grams of protein, 118 calories and 1.26 grams of fat. | Potassium - 456 mg
Phosphorus - 283 mg Calcium - 77 mg Magnesium - 86 mg Iron - 0.59 mg Sodium - 110 mg Manganese - 0.019 mg Zinc - 0.6 mg Copper - 0.064 mg Selenium - 46.8 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.054 mg
Vitamin B2 (riboflavin) - 0.225 mg Niacin - 3.983 mg Pantothenic Acid - 0.413 mg Vitamin B6 - 0.331 mg Folate - 3 mcg Vitamin B12 - 3.68 mcg Vitamin A - 40 IU Contains some other vitamins in small amounts. |
Fish - Salmon
 |
100 grams of wild, Atlantic salmon cooked with dry heat, contains 25.44 grams of protein, 182 calories and 8.13 grams of fat. | Potassium - 628 mg
Phosphorus - 256 mg Calcium - 15 mg Magnesium - 37 mg Iron - 1.03 mg Sodium - 56 mg Manganese - 0.021 mg Zinc - 0.82 mg Copper - 0.321 mg Selenium - 46.8 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.275 mg
Vitamin B2 (riboflavin) - 0.487 mg Niacin - 10.077 mg Pantothenic Acid - 1.92 mg Vitamin B6 - 0.944 mg Folate- 29 mcg Vitamin B12 - 3.05 mcg Vitamin A - 44 IU Contains some other vitamins in small amounts. |
Fish - Sardines
 |
100 grams of Atlantic sardines, canned in oil, drained solids with bone, contains 24.62 grams of protein, 208 calories and 11.45 grams of fat. | Potassium - 397 mg
Phosphorus - 490 mg Calcium - 382 mg Magnesium - 39 mg Iron - 2.92 mg Sodium - 505 mg Manganese - 0.108 mg Zinc - 1.31 mg Copper - 0.186 mg Selenium - 52.7 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.08 mg
Vitamin B2 (riboflavin) - 0.227 mg Niacin - 5.245 mg Pantothenic Acid - 0.64 mg Vitamin B6 - 0.167 mg Folate - 10 mcg Vitamin B12 - 8.94 mcg Vitamin A - 108 IU Vitamin E - 2.04 mg Vitamin D - 193 IU Vitamin K - 2.6 mcg Contains some other vitamins in small amounts. |
Fish - Tuna
 |
100 grams of bluefin tuna, cooked with dry heat, contains 29.91 grams of protein, 184 calories and 6.28 grams of fat. | Potassium - 323 mg
Phosphorus - 326 mg Calcium - 10 mg Magnesium - 64 mg Iron - 1.31 mg Sodium - 50 mg Manganese- 0.02 mg Zinc - 0.77 mg Copper - 0.11 mg Selenium 46.8 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.278 mg
Vitamin B2 (riboflavin) - 0.306 mg Niacin - 10.54 mg Pantothenic Acid - 1.37 mg Vitamin B6 - 0.525 mg Folate - 2 mcg Vitamin B12 - 10.88 mcg Vitamin A - 2520 IU Contains some other vitamins in small amounts. |
Goat Milk
 |
One cup of goat milk contains 8.69 grams of protein, 168 calories and 10.1 grams of fat. | Potassium - 498 mg
Phosphorus - 271 mg Calcium - 327 mg Magnesium - 34 mg Iron - 0.12 mg Sodium - 122 mg Manganese - 0.044 mg Zinc - 0.73 mg Copper - 0.112 mg Selenium - 3.4 mcg Also contains trace amounts of other minerals. |
Vitamin C - 3.2 mg
Vitamin B1 (thiamine) - 0.117 mg Vitamin B2 (riboflavin) - 0.337 mg Niacin - 0.676 mg Pantothenic Acid - 0.756 mg Vitamin B6 - 0.112 mg Folate - 2 mcg Vitamin B12 - 0.17 mcg Vitamin A - 483 IU Vitamin E - 0.17 mg Vitamin K - 0.7 mcg Contains some other vitamins in small amounts. |
Goat Cheese
 |
100 grams of semisoft goat cheese, contains 21.58 grams of protein, 364 calories and 29.84 grams of fat. | Potassium - 158 mg
Phosphorus - 375 mg Calcium - 298 mg Magnesium - 29 mg Iron - 1.62 mg Sodium - 515 mg Manganese - 0.093 mg Zinc - 0.66 mg Copper - 0.564 mg Selenium - 3.8 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.072 mg
Vitamin B2 (riboflavin) - 0.676 mg Niacin - 1.148 mg Pantothenic Acid - 0.19 mg Vitamin B6 - 0.06 mg Folate - 2 mcg Vitamin B12 - 0.22 mcg Vitamin A - 1464 IU Vitamin D - 22 IU Vitamin E - 0.26 mg Vitamin K - 2.5 mcg Contains some other vitamins in small amounts. |
Lamb
 |
100 grams of shoulder of lamb, roasted, contains 22.51 grams of protein, 276 calories and 22.51 grams of fat. | Potassium - 251 mg
Phosphorus - 184 mg Calcium - 20 mg Magnesium - 23 mg Iron - 1.97 mg Sodium - 66 mg Manganese - 0.022 mg Zinc - 5.23 mg Copper - 0.108 mg Selenium - 26.2 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.09 mg
Vitamin B2 (riboflavin) - 0.24 mg Niacin - 6.15 mg Pantothenic Acid - 0.7 mg Vitamin B6 - 0.13 mg Folate - 21 mcg Vitamin B12 - 2.64 mcg Vitamin E - 0.14 mg Vitamin K - 4.6 mcg Vitamin D - 2 IU Contains some other vitamins in small amounts. |
Pork
 |
100 grams of lean roast pork, center loin, contains 27.55 grams of protein, 199 calories and 9.01 grams of fat. | Potassium - 362 mg
Phosphorus - 219 mg Calcium - 25 mg Magnesium - 22 mg Iron - 1.04 mg Sodium - 66 mg Manganese - 0.016 mg Zinc - 2.09 mg Copper - 0.07 mg Selenium - 43.2 mcg Also contains trace amounts of other minerals. |
Vitamin C - 1 mg
Vitamin B1 (thiamine) - 0.912 mg Vitamin B2 (riboflavin) - 0.266 mg Niacin - 5.454 mg Pantothenic Acid - 0.694 mg Vitamin B6 - 0.371 mg Folate - 4 mcg Vitamin B12 - 0.58 mcg Vitamin A - 7 IU Contains some other vitamins in small amounts. |
Soybeans - Roasted
 |
100 grams of roasted soybeans, with no salt, contains 35.22 grams of protein, 471 calories, 25.4 grams of fat and 17.7 grams of fiber. | Potassium - 1470 mg
Phosphorus - 363 mg Calcium - 138 mg Magnesium - 145 mg Iron - 3.9 mg Sodium - 4 mg Manganese - 2.158 mg Zinc - 3.14 mg Copper - 0.828 mg Selenium - 19.1 mcg Also contains trace amounts of other minerals. |
Vitamin C - 2.2 mg
Vitamin B1 (thiamine) - 0.1 mg Vitamin B2 (riboflavin) - 0.145 mg Niacin - 1.41 mg Pantothenic Acid - 0.453 mg Vitamin B6 - 0.208 mg Folate - 211 mcg Contains some other vitamins in small amounts. |
Soy Milk
 |
One cup of original, unfortified, soy milk contains 7.95 grams of protein, 131 calories, 4.25 grams of fat and 1.5 grams of fiber. | Potassium - 287 mg
Phosphorus - 126 mg Calcium - 61 mg Magnesium - 61 mg Iron - 1.56 mg Sodium - 124 mg Manganese - 0.542 mg Zinc - 0.29 mg Copper - 0.311 mg Selenium - 11.7 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.146 mg
Vitamin B2 (riboflavin) - 0.168 mg Niacin - 1.247 mg Pantothenic Acid - 0.906 mg Vitamin B6 - 0.187 mg Folate - 44 mcg Vitamin A - 7 IU Vitamin E - 0.27 mg Vitamin K - 7.3 mcg Contains some other vitamins in small amounts. |
Turkey Breast
 |
100 grams of roast turkey breast contains 28.71 grams of protein, 189 calories and 7.41 grams of fat. | Potassium - 288 mg
Phosphorus - 210 mg Calcium - 21 mg Magnesium - 27 mg Iron - 1.4 mg Sodium - 63 mg Manganese - 0.02 mg Zinc - 2.03 mg Copper - 0.047 mg Selenium - 29.1 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.057 mg
Vitamin B2 (riboflavin) - 0.131 mg Niacin - 6.365 mg Pantothenic Acid - 0.634 mg Vitamin B6 - 0.48 mg Folate - 6 mcg Vitamin B12 - 0.36 mcg Contains some other vitamins in small amounts. |
Turkey Bacon
 |
100 grams of cooked turkey bacon contains 29.6 grams of protein, 382 calories annd 27.9 grams of fat. | Potassium - 395 mg
Phosphorus - 460 mg Calcium - 9 mg Magnesium - 29 mg Iron - 2.11 mg Sodium - 2285 mg Zinc - 3.03 mg Copper - 0.15 mg Selenium - 25.8 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.06 mg
Vitamin B2 (riboflavin) - 0.24 mg Niacin - 3.53 mg Vitamin B6 - 0.32 mg Folate - 9 mcg Vitamin B12 - 0.36 mcg Vitamin E - 1.03 mg Vitamin K - 7.1 mcg Vitamin D - 16 IU Contains some other vitamins in small amounts. |
Veal
 |
100 grams of braised veal cubes contains 34.94 grams of protein, 188 calories and 4.31 grams of fat. | Potassium - 342 mg Phosphorus - 239 mg Calcium - 29 mg Magnesium - 28 mg Iron - 1.44 mg Sodium - 93 mg Manganese - 0.04 mg Zinc - 6.01 mg Copper - 0.153 mg Selenium - 15.2 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.07 mg
Vitamin B2 (riboflavin) - 0.4 mg Niacin - 8.3 mg Pantothenic Acid - 1.19 mg Vitamin B6 - 0.38 mg Folate - 16 mcg Vitamin B12 - 1.67 mcg Vitamin E - 0.45 mg Contains some other vitamins in small amounts. |
Yogurt
 |
One cup of plain, whole milk yogurt contains 8.5 grams of protein, 149 calories and 7.96 grams of fat. | Potassium - 380 mg
Phosphorus - 233 mg Calcium - 296 mg Magnesium - 29 mg Iron - 0.12 mg Sodium - 113 mg Manganese - 0.01 mg Zinc - 1.45 mg Copper - 0.022 mg Selenium - 5.4 mcg Also contains trace amounts of other minerals. |
Vitamin C - 1.2 mg
Vitamin B1 (thiamine) - 0.071 mg Vitamin B2 (riboflavin) - 0.348 mg Niacin - 0.184 mg Pantothenic Acid - 0.953 mg Vitamin B6 - 0.078 mg Folate - 17 mcg Vitamin B12 - 0.91 mcg Vitamin A - 243 IU Vitamin E - 0.15 mg Vitamin K - 0.5 mcg Vitamin D - 5 IU Contains some other vitamins in small amounts. |
Sour Cream
 |
100 grams of sour cream contains 2.07 grams of protein, 193 calories and 19.73 grams of fat. | Potassium - 141 mg
Phosphorus - 115 mg Calcium - 110 mg Magnesium - 10 mg Iron - 0.17 mg Sodium - 80 mg Manganese - 0.11 mg Zinc - 0.38 mg Copper - 0.019 mg Selenium - 2.6 mcg Also contains trace amounts of other minerals. |
Vitamin C - 0.9 mg
Vitamin B1 (thiamine) - 0.036 mg Vitamin B2 (riboflavin) - 0.172 mg Niacin - 0.109 mg Pantothenic Acid - 0.336 mg Vitamin B6 - 0.057 mg Folate - 7 mcg Vitamin B12 - 0.28 mcg Vitamin A - 623 IU Vitamin E - 0.44 mg Vitamin K - 1.8 mcg Vitamin D - 14 IU Contains some other vitamins in small amounts. |
Turkey Leg
 |
100 grams of roasted turkey leg contains 27.87 grams of protein, 208 calories and 9.82 grams of fat. | Potassium - 280 mg
Phosphorus - 199 mg Calcium - 32 mg Magnesium - 23 mg Iron 2.3 mg Sodium - 77 mg Manganese - 0.023 mg Zinc - 4.27 mg Copper - 0.154 mg Selenium - 37.8 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.06 mg
Vitamin B2 (riboflavin) - 0.241 mg Niacin - 3.561 mg Pantothenic Acid - 1.205 mg Vitamin B6 - 0.33 mg Folate - 9 mcg Vitamin B12 - 0.36 mcg Vitamin E - 0.62 mg Vitamin K - 4.1 mcg Vitamin D - 4 IU Contains some other vitamins in small amounts. |
Low Fat Yogurt
 |
One cup of plain, low fat, yogurt contains 12.86 grams of protein, 154 calories and 3.8 grams of fat. | Potassium - 573 mg
Phosphorus - 353 mg Calcium - 448 mg Magnesium - 42 mg Iron - 0.2 mg Sodium - 172 mg Manganese - 0.01 mg Zinc - 2.18 mg Copper - 0.032 mg Selenium - 8.1 mcg Also contains trace amounts of other minerals. |
Vitamin C - 2 mg
Vitamin B1 (thiamine) - 0.108 mg Vitamin B2 (riboflavin) - 0.524 mg Niacin - 0.279 mg Pantothenic Acid - 1.448 mg Vitamin B6 - 0.12 mg Folate - 27 mcg Vitamin B12 - 1.37 mcg Vitamin A - 125 IU Vitamin E - 0.07 mg Vitamin K - 0.5 mcg Vitamin D - 2 IU Contains some other vitamins in small amounts. |
Hot Dog (Turkey)
 |
One turkey hot dog (45 grams) contains 5.5 grams of protein, 100 calories and 7.78 grams of fat. | Potassium - 176 mg
Phosphorus - 77 mg Calcium - 67 mg Magnesium - 6 mg Iron - 0.66 mg Sodium - 485 mg Manganese - 0.015 mg Zinc - 0.83 mg Copper - 0.032 mg Selenium - 6.8 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.016 mg
Vitamin B2 (riboflavin) - 0.081 mg Niacin - 1.656 mg Pantothenic Acid - 0.252 mg Vitamin B6 - 0.064 mg Folate - 4 mcg Vitamin B12 - 0.37 mcg Vitamin E - 0.28 mg Vitamin D - 10 IU Contains some other vitamins in small amounts. |
Roast Duck
 |
100 grams of roast duck contains 18.99 grams of protein, 337 calories and 28.35 grams of fat. | Potassium - 204 mg
Phosphorus - 156 mg Calcium - 11 mg Magnesium - 16 mg Iron - 2.7 mg Sodium - 59 mg Manganese - 0.019 mg Zinc - 1.86 mg Copper - 0.227 mg Selenium 20 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.174 mg
Vitamin B2 (riboflavin) - 0.269 mg Niacin - 4.825 mg Pantothenic Acid - 1.098 mg Vitamin B6 - 0.18 mg Folate - 6 mcg Vitamin B12 - 0.3 mcg Vitamin A - 210 IU Vitamin E - 0.7 mg Vitamin K - 5.1 mcg Vitamin D - 3 IU Contains some other vitamins in small amounts. |
Hamburger
 |
One 90% lean ground beef patty (82 grams) broiled contains 21.41 grams grams of protein, 178 calories and 9.62 grams of fat. | Potassium - 273 mg
Phosphorus - 166 mg Calcium - 11 mg Magnesium - 18 mg Iron - 2.22 mg Sodium - 56 mg Manganese - 0.011 mg Zinc - 5.22 mg Copper - 0.075 mg Selenium - 17.7 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.036 mg
Vitamin B2 (riboflavin) - 0.143 mg Niacin - 4.64 mg Pantothenic Acid - 0.532 mg Vitamin B6 - 0.326 mg Folate - 7 mcg Vitamin B12 - 2.1 mcg Vitamin E - 0.34 mg Vitamin K - 0.9 mcg Vitamin D - 6 IU Contains some other vitamins in small amounts. |
Bacon
 |
Four slices of pork bacon (32 grams), cured, broiled, pan-fried or roasted contains 11.85 grams of protein, 173 calories and 13.37 grams fat. | Potassium - 181 mg
Phosphorus - 171 mg Calcium - 4 mg Magnesium - 11 mg Iron - 0.46 mg Sodium - 739 mg Zinc - 1.12 mg Copper - 0.052 mg Selenium - 19.8 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.129 mg
Vitamin B2 (riboflavin) - 0.084 mg Niacin - 3.552 mg Pantothenic Acid - 0.375 mg Vitamin B6 - 0.112 mg Folate - 1 mcg Vitamin B12 - 0.39 mcg Vitamin A - 12 IU Vitamin E - 0.1 mg Vitamin D - 13 IU Contains some other vitamins in small amounts. |
Pork Sausage
 |
Four small links of pork sausage (64 grams) contains 7.67 grams of protein, 196 calories and 18.07 grams of fat. | Potassium - 309 mg
Phosphorus - 100 mg Calcium - 7 mg Magnesium - 7 mg Iron - 0.38 mg Sodium - 529 mg Zinc - 0.84 mg Copper - 0.113 mg Selenium - 11.7 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.136 mg
Vitamin B2 (riboflavin) - 0.115 mg Niacin - 1.796 mg Pantothenic Acid - 0.343 mg Vitamin B6 - 0.115 mg Folate - 1 mcg Vitamin B12 - 0.42 mcg Vitamin E - 0.16 mg Vitamin D - 28 IU Contains some other vitamins in small amounts. |
Beef Sausage
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100 grams of fresh beef sausage, cooked contains 18.21 grams of protein, 332 calories and 27.98 grams of fat. | Potassium - 258 mg
Phosphorus - 141 mg Calcium - 11 mg Magnesium - 14 mg Iron - 1.57 mg Sodium - 652 mg Zinc - 4.38 mg Copper - 0.069 mg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.048 mg
Vitamin B2 (riboflavin) - 0.15 mg Niacin - 3.6 mg Pantothenic Acid - 0.515 mg Vitamin B6 - 0.313 mg Folate - 3 mcg Vitamin B12 - 2.01 mcg Vitamin A - 81 IU Vitamin E - 0.24 mg Vitamin K - 1.1 mcg Vitamin D - 18 IU Contains some other vitamins in small amounts. |
Beef Jerky
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One once of beef jerky contains 9.41 grams of protein, 115 calories, 0.5 grams fiber and 7.26 grams fat. | Potassium - 169 mg
Phosphorus - 115 mg Calcium - 6 mg Magnesium - 14 mg Iron - 1.54 mg Sodium - 627 mg Manganese - 0.031 mg Zinc - 2.3 mg Copper - 0.064 mg Selenium - 3 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.044 mg
Vitamin B2 (riboflavin) - 0.04 mg Niacin - 0.491 mg Pantothenic Acid - 0.046 mg Vitamin B6 - 0.051 mg Folate - 38 mcg Vitamin B12 - 0.28 mcg Vitamin E - 0.14 mg Vitamin K - 0.7 mcg Vitamin D - 3 IU Contains some other vitamins in small amounts. |
Hot Dog (Beef)
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One beef hot dog (45 grams) contains 5.06 grams of protein, 148 calories and 13.31 grams of fat. | Potassium - 70 mg
Phosphorus - 72 mg Calcium - 6 mg Magnesium - 6 mg Iron - 0.68 mg Sodium - 513 mg Manganese - 0.037 mg Zinc - 1.11 mg Copper - 0.083 mg Selenium 3.7 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.018 mg
Vitamin B2 (riboflavin) - 0.066 mg Niacin - 1.067 mg Pantothenic Acid - 0.11 mg Vitamin B6 - 0.04 mg Folate - 2 mcg Vitamin B12 - 0.77 mcg Vitamin E - 0.09 mg Vitamin K - 0.8 mcg Vitamin D - 16 IU Contains some other vitamins in small amounts. |
Ground Turkey
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One four once ground turkey patty contains 22.44 grams of protein, 193 calories and 10.78 grams of fat. | Potassium - 221 mg
Phosphorus - 161 mg Calcium - 20 mg Magnesium - 20 mg Iron - 1.58 mg Sodium - 88 mg Manganese - 0.016 mg Zinc - 2.35 mg Copper - 0.074 mg Selenium - 30.5 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.044 mg
Vitamin B2 (riboflavin) - 0.138 mg Niacin - 3.952 mg Pantothenic Acid - 0.667 mg Vitamin B6 - 0.32 mg Folate - 6 mcg Vitamin B12 - 0.27 mcg Vitamin E - 0.28 mg Vitamin K - 0.7 mcg Vitamin D - 7 IU Contains some other vitamins in small amounts. |
Ground Chicken
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100 grams of cooked ground chicken contains 23.28 grams of protein, 189 calories and 10.92 grams of fat. | Potassium - 677 mg
Phosphorus - 234 mg Calcium - 8 mg Magnesium - 28 mg Iron - 0.93 mg Sodium - 75 mg Manganese - 0.016 mg Zinc - 1.92 mg Copper - 0.062 mg Selenium - 14.3 mcg Also contains trace amounts of other minerals. |
Vitamin B1 (thiamine) - 0.121 mg
Vitamin B2 (riboflavin) - 0.302 mg Niacin - 7.107 mg Pantothenic Acid - 1.327 mg Vitamin B6 - 0.538 mg Folate - 2 mcg Vitamin B12 - 0.51 mcg Vitamin E - 0.39 mg Vitamin K - 2.1 mcg Contains some other vitamins in small amounts. |
Source: http://www.health-alternatives.com
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