| Animal Foods | ug in 100 g |
| egg yolk raw | 1094 |
| caviar | 648 |
| eggs raw | 503 |
| eggs hard-boiled | 353 |
| chicken liver cooked | 83 |
| chicken giblets simmered | 37 |
| Plant Foods | ug in 100 g |
| kale raw | 39550 |
| kale boiled | 18246 |
| dandelion greens raw | 13610 |
| cress raw | 12500 |
| spinach raw | 12198 |
| spinach boiled | 11308 |
| dandelion greens boiled | 9158 |
| cress boiled | 8402 |
| parsley raw | 5561 |
| peas boiled | 2593 |
| peas raw | 2477 |
| zucchini raw | 2125 |
| lettuce raw | 1730 |
| brussels sprouts raw | 1590 |
| tomatoes sun-dried | 1419 |
| pistachio nuts raw | 1405 |
| broccoli row | 1403 |
| corn bran | 1355 |
| brussels sprouts boiled | 1290 |
| pistachio nuts roasted salt added | 1160 |
| zucchini boiled | 1150 |
| onion spring | 1137 |
| broccoli cooked | 1080 |
| asparagus cooked | 771 |
| asparagus raw | 710 |
| beans snap green boiled | 709 |
| carrot boiled | 687 |
| flax seeds | 651 |
| beans snap green raw | 640 |
| peaches dried | 559 |
| olives pickled | 510 |
| peppers sweet green boiled | 431 |
| peppers sweet green raw | 341 |
| cabbage red raw | 329 |
| chives raw | 323 |
| avocado | 271 |
| carrot raw | 256 |
| wheat bran raw | 240 |
| rice bran | 220 |
| oat bran | 180 |
| rhubarb raw | 170 |
| spelt | 169 |
| plums dried | 148 |
| raspberries | 136 |
| mulberries | 136 |
| nectarines | 130 |
| oranges | 129 |
| tomatoes raw | 123 |
| rhubarb boiled | 123 |
| kiwi | 122 |
| blackberries | 118 |
| orange juice raw | 115 |
| tomatoes cooked | 94 |
| hazelnuts | 92 |
| peaches | 91 |
| papaya | 89 |
| apricots raw | 89 |
| bread whole-wheat | 87 |
| dates | 75 |
| pumpkin seeds | 74 |
| plums | 73 |
| oatmeal | 72 |
| grapes | 72 |
| peppers sweet red | 51 |
| pears dried | 50 |
| currants white and red | 47 |
| pears | 45 |
| bread wheat white | 44 |
| cucumber pickles | 43 |
| cabbage chinese raw | 40 |
| cocoa 100% | 38 |
| cabbage chinese boiled | 38 |
| chocolate for baking | 38 |
| figs dried | 32 |
| potatoes with skin baked | 30 |
| cabbage green raw | 30 |
| apples with skin | 29 |
| cauliflower boiled | 29 |
| cabbage green boiled | 27 |
| strawberries | 26 |
| cashews oil roasted | 23 |
| cucumber raw with peel | 23 |
| cashews dry roasted | 23 |
| banana | 22 |
| cashews raw | 22 |
| cabbage red cooked | 20 |
| apples dried | 18 |
| apples without skin | 18 |
| pecan nuts | 17 |
| cucumber raw without peel | 16 |
| garlic | 16 |
| grapefruit white | 10 |
| pine nuts dried | 9 |
| walnuts | 9 |
| figs raw | 9 |
| potatoes no skin boiled | 9 |
| watermelon red | 8 |
| chocolate milk | 6 |
| grapefruit red | 5 |
| cauliflower raw | 1 |
| almonds raw | 1 |
| almonds dry roasted | 1 |
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