Nutrient Sources
Values are stated in milligrams (mg) per 100 grams except where indicated. Generally, only the top 12 foods are listed per nutrient. In some cases, deference is given to those foods that can be used for juices, blended drinks, and teas. This information has been compiled primarily from data published by the USDA (Department of Agriculture) and, in the cases of specialty foods, form certified nutritional analyses provided by manufacturers.
Acetylcholine
Lecithin 3430, Liver 2170, Beef 600, Wheat Germ, Brewers Yeast.
Alanine
An Amino Acid. Vegetables: Alfalfa, Carrot, Celery, Dandelion, Lettuce, Cucumber, Turnip, Green Pepper, Spinach, Watercress. Fruits: Apple, Apricot, Avocado, Grapes, Olive, Orange, Strawberry. Nuts: Almond.
Alpha-Linolenic Acid
% of Alpha-Linolenic Acid (LNA) Flaxseed Oil 55, Chia Oil 30, Candlenut Oil 29, Hemp Seed Oil 19, Blackcurrant Seed Oil 16, Canola Oil 10, Soybean Oil 7, Pumpkin Seed Oil 7, Wheat Germ Oil 5.
Arginine
An Amino Acid. Vegetables: Alfalfa, Green Vegetables, Carrot, Beet, Cucumber, Celery, Lettuce, Radish, Parsnip.
Aspartic Acid
An Amino Acid. Vegetables: Carrot, Celery, Cucumber, Parsley, Radish, Spinach, Tomato, Turnip Greens, Watercress. Fruits: Bee Pollen , Lemon, Grapefruit, Apple, Apricot, Pineapple, Watermelon. Nuts: Almond.
Bioflavonoids
Citrus Fruits, Rose Hips, Black Currants, Prunes, Parsley, Apricots, Plums, Cherries, Walnuts.
Bromine
A Trace Mineral. Watermelon 26.20, Celery 17.60, Cantaloupe 9.45, Turnip Greens 4.25, Cucumber 4.00, Asparagus 2.02, Tomato 2.00, Lettuce 1.90, Mushroom 1.90, Carrot 1.40.
CaloriesEnergy
In calories per 100 grams. Seed and vegetable oils average 800-900, Pecan 687, Coconut, dried 662, Almond 598, Pistachio Nut 594, Sesame Seed, whole 582, Peanut with Skin 564, Cashew Nut 561, Sunflower Seed 560, Pumpkin & Squash Seed 553, Soybean, dried 403, Wheat Germ 363.
Carbohydrates
Banana, dried 88.6, White Rice 80.4, Raisin 77.4, Brown Rice 77.4, Wheat 75.4, Date 72.9, Prune, dried 67.4, Fig, dried 69.1, Lima Beans 64, Bran 61.9.
Citric Acid
Lemon Juice 6.08, Lime Juice 2.02, Blueberry 1.56, Cranberry 1.46, Grapefruit 1.40, Red Raspberry 1.30, Strawberry 1.00, Orange .95, Pineapple .80.
Calcium
Sesame Seed 1160, Kelp 1093, Spirulina 700, Brewers Yeast 424,Wheat Grass 321, Collard Leaves 250, Kale Leaves 249, Turnip Greens 246, Almond 234, Soybean, dried, 226, Flaxseeds 210, Parsley 203, Alfalfa Sprouts 200, Bee Pollen 158, Orange Peel 161.
Chromium
In mcg per 100 grams. Egg Yolks 183, Molasses 121, Brewers Yeast 112, Beef 57, Wheat Bran 38, Honey 29, Potato 24, Wheat Germ 23, Capsicum 19, Apple 14, Parsnip 13, Butter 13, Banana 10.
Coenzyme Q10
Sardines 6.4, Peanuts 2.7, Sesame Seeds 2.3, Pistachio 2.0, Walnuts 1.9, Spinach 1.0, Broccoli .86.
Copper
Oysters 14, Brewers Yeast 3.3, Brazil Nuts 2.1, Sunflower Seeds 1.8, Olives 1.6, Almonds 1.4, Walnuts 1.4, Wheat Bran 1.34, Pecan Nuts 1.2, Spirulina 1.2, Beef Liver 1.1, Wheat Germ .9, Chocolate 0.7, Tomato puree .53, Parsley .52, Apples 0.5.
Cystine
An Amino Acid. Vegetables: Alfalfa, Carrot, Beet, Cabbage, Cauliflower, Onion, Garlic, Kale, Horseradish, Brussels Sprouts. Fruits: Apple, Currants, Pineapple, Raspberry. Nuts: Brazil-Nut, Hazelnut, Filbert.
Fats
Seed & Vegetable Oils 100, Macadamia Nut 71.6, Pecan 71.2, Coconut, dried 64.9, Almond 54.2, Pistachio Nut 53.7, Sesame Seed, hulled 53.4, Sesame Seed, whole 49.1, Peanut with skin 47.5, Sunflower Seed 47.3, Pumpkin & Squash Seed 46.7, Cashew Nut 45.7, Olive, ripe mission 20.1.
Fatty Acids
Total fatty acids, essential and non-essential. Coconut Meat, dry 56, Coconut Milk 22, Peanut Oil 18, Sesame Oil 14, Olive Oil 11, Peanut 10, Pumpkin & Squash Seed 8, Cashew Nut 8, Sunflower Seed 6, Pecan 5.
Folic Acid
In mcg per 100 grams. Brewers Yeast 2,022, Wheat Germ 305, Beef Liver 295, Soybeans 225, Wheat Grass, Spirulina, Wheat Bran 195, Kidney Beans 180, Mung Beans 145, Lima Beans 130, Navy Beans 125, Chick Peas 110, Lentils 105, Walnuts 77, Spinach 75, Kale 70, Pumpkin Seeds 57.5, Peanuts 56, Almonds 45.
Glutamic Acid
Vegetables: String Beans, Brussels Sprouts, Carrot, Cabbage, Celery, Beet Greens, Dandelion, Parsley, Lettuce, Spinach. Fruits: Papaya, Bee Pollen.
Glycine
An Amino Acid. Vegetables: Carrot, Dandelion, Turnip, Celery, Parsley, Spinach, Alfalfa, Okra, Garlic, Spirulina 3200, Potato. Fruits: Fig, Orange, Huckleberry, Raspberry, Pomegranate, Watermelon. Nuts: Almond.
Histidine
An Amino Acid. Vegetables: Horseradish, Radish, Carrot, Beet, Celery, Cucumber, Endive, Leek, Garlic, Onion, Dandelion, Turnip Greens, Alfalfa, Spinach, Sorrel. Fruits: Apple, Pineapple, Pomegranate, Papaya.
Iodine
In micrograms per 100 grams. Kelp 1500, Swiss Chard 9.9, Turnip Greens 7.6, Summer Squash 6.2, Watermelon 4.0, Cucumber 3.7, Spinach 3.6, Asparagus 3.0, Kale 2.6, Turnip 2.5.
Iron
Kelp 100.0, Wheat Grass 24.9,Rice Bran 19.4, Brewers Yeast 17.3, Pumpkin Seeds 14.9, Wheat Bran 14.9, Bee Pollen 14, Alfalfa Sprouts 12, Pumpkin & Squash Seed 11.2, Sesame Seed, whole, 10.5, Wheat Germ 9.9, Soybean, dried, 8.4, Hot Red Pepper 7.8, Flaxseeds 7.7, Pistachio Nut 7.3, Sunflower Seed 7.1, Lentil, dried, 6.8.
Isoleucine
An Amino Acid. Fruits: Papaya, Avocado, Olive. Nuts: Coconut; all nuts except: Peanut, Cashew, Chestnut, Sunflower Seed. Spirulina 3500.
Leucine
An Amino Acid. Fruits: Papaya, Avocado, Olive. Nuts: Coconut; all nuts except: Peanut, Cashew, Chestnut, Sunflower Seed. Spirulina 5400.
Linoleic Acid
Percent of linoleic acid. Safflower Oil 75%, Evening Primrose Oil 72%, Grape Seed Oil 71%, Sunflower Oil 65%, Corn Oil 59%, Hemp Seed Oil 55%, Soybean Oil 50%, Sesame Oil 45%, Borage Seed Oil 37.5%, Rice Bran 35%, Peanut Oil 29%, Canola Oil 25%, Flaxseed Oil 14%
Lysine
An Amino Acid. Vegetables: Carrot, Beet, Cucumber, Celery, Parsley, Spinach, Dandelion, Turnip Greens, Alfalfa, Soybean Sprouts, Spirulina 2900. Fruits: Papaya, Apple, Apricot, Pear, Grapes, Bee Pollen.
Magnesium
Kelp 760, Pumpkin Seeds 535, Wheat Bran 490, Alfalfa Sprouts 410, Spirulina 400, Flaxseeds 380, Almond 270, Wheat Germ 270, Cashew Nut 267, Soybean, dried, 265, Brewers Yeast 231, Peanut 206, Sesame Seed, whole 181, Lima Bean, dried, 180, Pea 180, Millet 162.
Malic Acid
Plum 2.48, Rhubarb 1.77, Prune .44, Sweet cherry .93, Grapes .65, Apple .71, Cauliflower. 39, Banana .37.
Manganese
Tea 120, Spirulina 5, Hops 4, Pecans 3.5, Pumpkin Seeds 3.0, Brazil Nuts 2.8, Wheat Grass 2.5, Bee Pollen 1.8, Barley 1.8, Buckwheat 1.3, Split Peas 1.3, Spinach 0.8, Broccoli 0.15, Swiss Cheese 0.13, Peaches 0.10.
Methionine
An Amino Acid. Vegetables: Brussels Spouts, Cabbage, Cauliflower, Dock, Kale, Horseradish, Chive, Garlic, Watercress. Fruits: Pineapple, Apple. Nuts: Brazil Nut, Filbert.
Niacin Vitamin B-3
Brewers Yeast 37, Rice Bran 29.8, Wheat Bran 21.0, Peanut with skin 17.2, Spirulina 14, Hot Red Pepper, dry, 10.8, Wheat Grass 8.3, Wild Rice 6.2, Kelp 5.7, Sesame Seed 5.4, Sunflower Seed 5.4, Peach 5.3, Brown rice 4.7, Bee Pollen 4.38, Wheat Germ 4.2, Almond 3.5, Apricot, dried 3.3.
Nucleic acids
Bee Pollen, Brewers Yeast, Spirulina, Chlorella, Blue-Green Algae, Fish.
