| Plant Foods | mg in 100 g |
| yeast extract spread | 14.3 |
| spirulina dried | 3.67 |
| chives freeze dried | 1.5 |
| almonds raw | 1.014 |
| almonds dry roasted | 0.859 |
| wheat bran raw | 0.577 |
| tomatoes sun-dried | 0.489 |
| nuts mix oil roasted | 0.486 |
| sesame butter | 0.473 |
| thyme raw | 0.471 |
| sunflower seeds dried | 0.355 |
| bread wheat white | 0.331 |
| pumpkin seeds | 0.32 |
| mushrooms boiled | 0.3 |
| chocolate milk | 0.298 |
| dill weed fresh | 0.296 |
| celery seeds | 0.29 |
| rice bran | 0.284 |
| beans kidney boiled | 0.273 |
| peppermint raw | 0.266 |
| cress raw | 0.26 |
| dandelion greens raw | 0.26 |
| beans kidney raw | 0.25 |
| sesame seeds | 0.247 |
| cocoa 100% | 0.241 |
| oatmeal | 0.24 |
| spinach boiled | 0.236 |
| pine nuts dried | 0.227 |
| oat bran | 0.22 |
| cashews oil roasted | 0.218 |
| bread whole-wheat | 0.216 |
| peaches dried | 0.212 |
| curry sauce dry mix | 0.2 |
| sesame paste | 0.2 |
| cashews dry roasted | 0.2 |
| spinach raw | 0.189 |
| plums dried | 0.186 |
| dandelion greens boiled | 0.175 |
| poppy seed | 0.173 |
| shiitake boiled | 0.17 |
| macadamia nuts | 0.162 |
| flax seeds | 0.161 |
| pistachio nuts raw | 0.16 |
| cress boiled | 0.16 |
| apples dried | 0.159 |
| pistachio nuts roasted salt added | 0.158 |
| peas sprouted | 0.155 |
| wheat sprouted | 0.155 |
| rosemary fresh | 0.152 |
| walnuts | 0.15 |
| peas boiled | 0.149 |
| beans white raw | 0.146 |
| watermelon seeds | 0.145 |
| pears dried | 0.145 |
| zucchini raw | 0.142 |
| asparagus raw | 0.141 |
| asparagus cooked | 0.139 |
| peanuts | 0.135 |
| peas raw | 0.132 |
| avocado | 0.13 |
| Animal Foods | mg in 100 g |
| lamb liver braised | 4.03 |
| beef liver fried | 3.425 |
| beef liver braised | 3.425 |
| pork liver raw | 3.005 |
| turkey liver simmered | 2.76 |
| veal liver braised | 2.44 |
| whey dried | 2.208 |
| pork liver braised | 2.196 |
| chicken liver cooked | 1.993 |
| chicken giblets simmered | 1.052 |
| duck liver | 0.892 |
| caviar | 0.62 |
| egg yolk raw | 0.528 |
| eggs hard-boiled | 0.513 |
| salmon cooked in dry heat | 0.487 |
| parmesan | 0.486 |
| eggs raw | 0.478 |
| calamari | 0.458 |
| squid fried | 0.458 |
| oysters | 0.426 |
| clams | 0.426 |
| mussels | 0.426 |
| mackerel cooked in dry heat | 0.412 |
| lamb leg braised in oil | 0.391 |
| cheese edam | 0.389 |
| pork tenderloin lean broiled | 0.387 |
| pork tenderloin lean roasted | 0.387 |
| beef shoulder grilled | 0.382 |
| pork shoulder lean roasted | 0.37 |
| lamb shoulder lean braised | 0.36 |
| veal meat lean cooked | 0.34 |
| salami pork | 0.33 |
| pork shoulder lean and fat roasted | 0.329 |
| pork chops lean pan-fried | 0.327 |
| veal meat cooked | 0.32 |
| tuna cooked in dry heat | 0.306 |
| salami turkey | 0.303 |
| herring cooked in dry heat | 0.299 |
| bacon pan-fried | 0.277 |
| anchovies | 0.256 |
| pork chops lean broiled | 0.243 |
| sardines in oil | 0.227 |
| pork chops lean braised | 0.227 |
| trout cooked in dry heat | 0.207 |
| milk reduced fat 2% | 0.185 |
| milk whole 3.25% | 0.183 |
| turkey roasted | 0.177 |
| chicken meat stewed | 0.163 |
| beef meat lean broiled | 0.155 |
| beef meat lean roasted | 0.144 |
| yogurt plain whole milk | 0.142 |
| milk nonfat | 0.14 |
| turkey breast roasted | 0.133 |
| tuna canned in oil | 0.12 |
| swordfish cooked in dry heat | 0.116 |
| bacon raw | 0.113 |
| fish fingers breaded | 0.106 |
| salmon smoked | 0.101 |
| sturgeon cooked in dry heat | 0.09 |
| chicken breast baked | 0.084 |
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