| Plant Foods | mg in 100 g |
| yeast extract spread | 9.7 |
| rice bran | 2.753 |
| spirulina dried | 2.38 |
| flax seeds | 1.644 |
| sunflower seeds dried | 1.48 |
| sesame butter | 1.22 |
| macadamia nuts | 1.195 |
| oat bran | 1.17 |
| potatoes no skin boiled | 0.98 |
| chives freeze dried | 0.9 |
| pistachio nuts raw | 0.87 |
| poppy seed | 0.849 |
| pistachio nuts roasted salt added | 0.84 |
| sesame seeds | 0.791 |
| pecan nuts | 0.66 |
| hazelnuts | 0.643 |
| peanuts | 0.64 |
| brazil nuts | 0.617 |
| tomatoes sun-dried | 0.528 |
| wheat bran raw | 0.523 |
| nuts mix oil roasted | 0.504 |
| bread wheat white | 0.455 |
| beans white raw | 0.437 |
| cashews raw | 0.423 |
| oatmeal | 0.399 |
| beans kidney raw | 0.37 |
| savory | 0.366 |
| spelt | 0.364 |
| pine nuts dried | 0.364 |
| cashews oil roasted | 0.363 |
| beans kidney boiled | 0.362 |
| chestnuts dried | 0.354 |
| bread whole-wheat | 0.353 |
| walnuts | 0.341 |
| celery seeds | 0.34 |
| peas raw | 0.266 |
| peas boiled | 0.259 |
| sesame paste | 0.24 |
| lentils sprouted raw | 0.228 |
| wheat sprouted | 0.225 |
| peas sprouted | 0.225 |
| almonds raw | 0.211 |
| pumpkin seeds | 0.21 |
| cashews dry roasted | 0.2 |
| garlic | 0.2 |
| dandelion greens raw | 0.19 |
| watermelon seeds | 0.19 |
| tofu fried | 0.17 |
| rice white cooked | 0.163 |
| asparagus cooked | 0.162 |
| bamboo shoots | 0.15 |
| chocolate for baking | 0.147 |
| chestnuts raw | 0.144 |
| asparagus raw | 0.143 |
| brussels sprouts raw | 0.139 |
| dandelion greens boiled | 0.13 |
| beans white cooked | 0.118 |
| chocolate milk | 0.112 |
| kale raw | 0.11 |
| taro cooked | 0.107 |
| Animal Foods | mg in 100 g |
| pork chops lean pan-fried | 1.243 |
| pork tenderloin lean broiled | 0.988 |
| pork tenderloin lean roasted | 0.95 |
| salami pork | 0.93 |
| pork chops lean braised | 0.822 |
| pork shoulder lean roasted | 0.628 |
| pork chops lean broiled | 0.624 |
| pork shoulder lean and fat roasted | 0.581 |
| duck liver | 0.562 |
| whey dried | 0.519 |
| bacon pan-fried | 0.459 |
| swordfish cooked in dry heat | 0.43 |
| salami turkey | 0.426 |
| turkey liver simmered | 0.38 |
| chicken liver cooked | 0.291 |
| pork liver raw | 0.283 |
| bacon raw | 0.281 |
| tuna cooked in dry heat | 0.278 |
| salmon cooked in dry heat | 0.275 |
| pork liver braised | 0.258 |
| chicken breast baked | 0.256 |
| lamb liver braised | 0.23 |
| beef liver braised | 0.194 |
| caviar | 0.19 |
| beef liver fried | 0.177 |
| egg yolk raw | 0.176 |
| veal liver braised | 0.173 |
| mackerel cooked in dry heat | 0.159 |
| oysters | 0.15 |
| mussels | 0.15 |
| clams | 0.15 |
| chicken giblets simmered | 0.143 |
| lamb leg braised in oil | 0.128 |
| herring cooked in dry heat | 0.112 |
| fish fingers breaded | 0.109 |
| cod cooked in dry heat | 0.088 |
| beef meat lean broiled | 0.083 |
| lamb shoulder lean braised | 0.08 |
| sturgeon cooked in dry heat | 0.08 |
| sardines in oil | 0.08 |
| beef shoulder grilled | 0.079 |
| beef meat lean roasted | 0.078 |
| eggs raw | 0.069 |
| trout cooked in dry heat | 0.069 |
| eggs hard-boiled | 0.066 |
| veal meat cooked | 0.06 |
| veal meat lean cooked | 0.06 |
| turkey roasted | 0.057 |
| calamari | 0.056 |
| squid fried | 0.056 |
| anchovies | 0.055 |
| crab cooked in moist heat | 0.053 |
| turkey breast roasted | 0.053 |
| chicken meat stewed | 0.049 |
| milk whole 3.25% | 0.044 |
| milk reduced fat 2% | 0.039 |
| tuna canned in oil | 0.038 |
| cheese edam | 0.037 |
| milk nonfat | 0.036 |
| shrimps boiled | 0.031 |
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