55. SELECTED SOURCES FOR CERTAIN NUTRIENTS 



Foods llBted axe Important sources of nutrients indicated. Data do not take into account, however, food habits or costs, 

 which may lead to use of foodstuffs not listed as chief source of a nutrient. Values, In the units specified, are per 100 

 grams of edible portion of uncooked foodstuff, unless otherwise indicated. 



Nutrients 



ISL 



Sources and Nutritive Value 



nn 



Nutrients 



ISL 



Sources and Nutritive Value 



TbT 



15 



2; 



5C 



y. 



uc 



*5 



50 



Food energy, 

 Calorlesl 



Cheese (except cottage): 500-UOO 



Cooking & table fats, salad oils: 700-900 



Grain products, dry: 530-590 



Nuts: treenuts, peanuts: 56O-7OO 



Salt pork, bacon, other fat meats: 6OO-8OO 



Sugars: 570-585 



5; 



60 



Protein, g 



Eggs: 15 



Grains: 8-lU 



Legumes, mature, dry: 21-55 



Meat, poultry, fish: 16-20 



Mili: 5-'» 



65 



Carbohydrate, g 



Fruit, dried: 67-75 



Grains: 7O-8O 



Legumes, mature, dry (except soybeans); 60-6Jt 



Potatoes, sweetpotatoes : 19-28 



Sugars: 90-100 



70 



Fat, g 



Cheese (except cottage): 25-57 



Cooking and table fats, salad oils: 81-IOO 



Cream: 20-55 



Nuts: 5't-75 



Salt pork, bacon, other fat meats: 55-85 



75 



Vitamin A, calc. 

 as B-caro- 

 tene , mg 



Butter, margarine with vlt. A added: 

 Carrots: 7.2 



Greens, all kinds: 1.8-5.7 

 Liver, all kinds: 8.5-50.3 

 Sweetpotatoes: ^.6 



1.9 



Ascorbic acid, 



Various berries': 16-6O 



Cabbage: 50 



Citrus fruit: UO-50 



Greens: collards, kale, mustard, turnip: 



100-136 

 Potatoes , sweetpotatoes : 17-22 

 Tomatoes : 25 



8c 



85 



Choline, mg 



Beans, snap: 3'*0; peas: 260 



Egg yolk: 1130-1700 



Liver: 1(70-700 



Peanuts: I6O-I7O 



Soybeans: 300-5'tO; spinach: 2'i0 



Wheat germ: UOO 



90 



Cobalamin as 

 vitamin Bio 



Liver and kidney: high 



Hilk, muscle meats, fish: medium 



Com, soybeans, wheat, yeast: low 



9; 



Vitamin D, calc. 

 as calciferol, 



^ig5 



Egg yolk, dried: 6.6 



Fish, canned: pilchard: 18.6; salmon: 



7.9; sardines: 5U 

 Fish, raw, fresh: herring: 7.9; 



mackerel : 28 

 Liver, all kinds: 0.2-l.lt 

 Shrimp: 5.8 



100 



Tocopherol, mg 



Beans, navy, dry: 5.6 

 Butter: 2.U; margarine: 

 Eggs, whole: 2 

 Com oil: 87; peanut oil: 

 soybean oil: lUO 



LO5 



Folic acid, vlS 



Asparagus: 89-1^2; broccoli: 3** 



Beans, navy, dry: 129; com, sweet: 9-70 



Cheese, cottage: 21-U6 



Dates, dry: 25 



Greens: collards, kale, mustard, etc.: 



20-115 

 Liver: 220-290 

 Nuts: 27-77 



VltaolQ K, Mg 



Cabliage, cauliflower: 250-275 

 Liver, pork: 115-230 

 Oats: 75; soybeans: 190 

 Spinach: 35'* 

 Wheat bran: 80 



Niacin, 



Beef, lamb, pork: 2.6-5.2 

 Fish6, poultry, veal: 5. 6-10. 5 

 Liver, all kials: 13.7-16.9 

 Peanuts: l6.2 



Wheat, other grain products, whole or en- 

 riched: 2-5 



Pantothenic 

 acid, mg 



Beans, lima, dry: 0.8 

 Brains, beef: 2.1-2.9 

 Broccoli: l.U; mushrocns: 1.7 



5s: 2.7; liver, beef and pork: 

 Peanuts, roasted; 2.5 

 Wheat bran; 2.1t 



5.7-8.2 



Fyridoxine, og 



cabbage; peanuts, roasted; 

 sweetpotatoes; 0.5 

 Beans, lima, dry; 0,5 

 Halibut: 0.1 



Uver, beef: 0.8; pork loin: 0.1-0. 5 

 Wheat, whole: 0.2; wheat gem: 0.6 



RlboflaTlne, mg 



Eggs; 0.3 



Greens: collards, kale, turnip: 

 Uver, all kinds: 2.5-5.9 

 Meats, poultry: 0.1-0.5 

 Hilk: 0.2 



0.5-0.5 



Thiamine, mg 



Legumes, mature, dry; 0. 5-1.1 

 Nuts; treenuts, peanuts; O.g-0.9 

 Pork; 0.5-0.8 



BrtTwn rice, rye, com: 0.5-0.1* 

 Whole wheat, oatmeal: 0.'*-0.6 



Calcium, mg 



Cheese: Cheddar type; 67O-725 



Fish, canned with edible bone: 150-ltOO 



Greens: collards, kale, mustard, turnip: 



220-259 

 Milk; 118 

 Soybeans, soy flours: 195-265 



Iron, mg 



Egg yolk; 7.2 



Greens: collards, kale, mustard, spinach, 



turnip: 1.6-5.0 

 Legimies, mature, dry: l*. 7-8.0 

 Uver, all kinds: 6.6-18.O 

 Wheat: 5.0-'l.3 



/l/ Kllocalorles. /2/ Values are expressed in terms cf p-carotene but Inclxide all substances having vitamin A activity. O.OOO6 

 mg p-carotene or O.OOO5 vitamin A alcohol = one I. U. /5/ Include blackberry, blueberry, gooseberry, loganberry, raspberry, 

 strawberry. /U/ Quantitative data not available. /5/ 0.0S5 Mg ' one I. U. /6/ Include Atlantic mackerel, halibut, salmon, 

 swordfish. 



93 



