Nutrition charts

You can find nutrition facts for some of the most nutritious food products below. Data is for selected food items, 100g each, expressed as percentage of daily allowance. Using below listed data, you can determine the health status of your diet and determine, if you need re-adjustments:

	beans (kidney)	chickpeas	lentils	sunflower seeds	pumpkin seeds
vitA	-	3	1	1	1
vitC	65	3	7	2	-
vitE	-	-	-	166	-
vitK	-	18	6	-	-
vitB1	25	48	58	99	2
vitB2	15	13	12	21	3
vitB3	15	14	13	42	1
vitB5	4	18	21	11	1
vitB6	4	9	27	67	2
vitB12	-	-	-	-	-
folic acid	15	69	120	57	2
Ca	2	6	6	8	6
Fe	5	25	42	28	18
Mg	5	29	31	81	65
P	4	37	45	66	9
K	5	28	27	18	26
Zn	3	20	32	33	69
Co	8	43	26	90	34
Se	1	2	12	76	77

	walnuts	almonds	peanuts	hazelnuts	macadamia
vitA	-	-	-	1	-
vitC	2	-	1	6	1
vitE	4	131	35	76	3
vitK	3	-	-	-	-
vitB1	23	14	6	23	47
vitB2	9	60	5	7	5
vitB3	6	17	69	10	11
vitB5	6	5	12	9	6
vitB6	27	7	23	31	18
vitB12	-	-	-	-	-
folate	25	12	30	22	2
Ca	10	26	6	12	7
Fe	16	21	8	24	15
Mg	40	67	44	43	29
P	35	48	40	31	20
K	13	20	21	22	10
Zn	21	21	22	17	9
Co	79	50	27	88	28
Se	7	4	5	6	17

	yogurt	Gouda cheese	Ricotta cheese	eggs	Chocolate (dark)
vitA	-	11	8	24	1
vitC	2	-	-	-	-
vitE	-	-	-	-	-
vitK	1	3	1	-	9
vitB1	4	2	1	8	2
vitB2	16	18	11	60	3
vitB3	1	1	-	-	4
vitB5	8	4	2	28	4
vitB6	3	4	1	12	2
vitB12	12	26	5	38	3
folate	3	5	3	22	-
Ca	25	65	27	10	6
Fe	1	2	2	14	35
Mg	6	7	4	4	43
P	18	54	18	34	26
K	9	4	4	8	16
Zn	9	26	9	14	16
Co	8	2	2	2	62
Se	1	21	24	88	12

	tuna	sardines	mackerel	salmon	chicken breast
vitA	1	3	3	1	-
vitC	-	2	1	6	-
vitE	2	7	8	-	1
vitK	-	-	6	-	-
vitB1	2	3	12	23	5
vitB2	4	14	18	8	7
vitB3	66	21	45	40	69
vitB5	2	7	9	15	10
vitB6	18	6	20	32	30
vitB12	50	150	145	47	6
folate	1	6	-	8	1
Ca	1	24	1	1	1
Fe	9	13	9	2	6
Mg	7	8	19	8	7
P	16	37	22	25	23
K	7	10	9	11	7
Zn	5	9	4	3	7
Co	3	14	4	2	2
Se	115	58	63	59	39

	bread wholewheat	potatoes with skin	buckwheat	millet	quinoa
vitA	-	-	-	-	-
vitC	-	16	-	-	-
vitE	3	-	-	-	21
vitK	10	2	-	-	-
vitB1	24	4	15	28	41
vitB2	13	3	16	17	32
vitB3	24	7	26	24	13
vitB5	7	4	12	8	13
vitB6	10	16	18	19	41
vitB12	-	-	-	-	-
folate	12	7	10	21	78
Ca	11	1	2	1	8
Fe	13	6	14	17	43
Mg	21	7	55	29	84
P	20	7	32	28	78
K	7	15	9	6	27
Zn	12	2	16	11	35
Co	19	6	31	37	50
Se	58	1	12	4	21

	avocado	broccoli	tomato paste	banana	romaine lettuce
vitA	3	12	30	1	174
vitC	17	149	36	15	40
vitE	14	10	21	1	1
vitK	26	127	14	1	128
vitB1	4	5	4	2	5
vitB2	8	10	9	4	4
vitB3	9	3	15	3	2
vitB5	30	11	1	3	1
vitB6	13	12	11	18	4
vitB12	-	-	-	-	-
folic acid	20	34	3	5	34
Ca	1	5	4	1	3
Fe	3	4	17	1	5
Mg	7	5	10	7	3
P	5	7	8	2	3
K	14	9	29	10	7
Zn	4	3	4	1	2
Co	9	2	18	4	2
Se	1	4	8	1	1

	prunes	dried apricots	raisins	dried figs	olive oil
vitA	16	72	-		-
vitC	1	2	4	2	-
vitE	2	22	1	2	96
vitK	74	4	4	19	-
vitB1	3	1	7	6	-
vitB2	11	4	7	5	-
vitB3	9	13	4	3	-
vitB5	4	5	1	4	-
vitB6	10	7	9	5	-
vitB12	-	-	-		-
folic acid	1	2	1	2	-
Ca	4	6	5	16	-
Fe	5	15	10	11	-
Mg	10	8	8	17	-
P	7	7	10	7	-
K	21	33	21	19	-
Zn	3	3	1	4	-
Co	14	17	16	14	-
Se	-	3	1	1	-