Spinach, cooked
1.00 cup

 vitamin K987%

 vitamin A105%

 manganese84%

 folate66%

 magnesium39%

 iron36%

 copper34%

 vitamin B232%

 vitamin B626%

 vitamin E25%

 calcium24%

 vitamin C24%

 potassium24%

 fiber17%

 vitamin B114%

 phosphorus14%

 zinc12%

 protein11%

 choline8%

 omega-3 fats7%

 vitamin B36%

 selenium5%

 pantothenic acid5%

Walnuts, English, dried pieces
0.25 cup

 omega-3 fats113%

 copper53%

 manganese51%

 molybdenum20%

 biotin19%

Salmon, wild Coho, broiled
4.00 ozSA

 vitamin B12236%

 vitamin D128%

 selenium78%

 vitamin B356%

 omega-3 fats55%

 protein53%

 phosphorus52%

 vitamin B638%

 iodine21%

 choline19%

 pantothenic acid18%

 biotin15%

 potassium14%

Beets, 

 folate34%

 manganese28%

 potassium15%

 copper14%

 fiber14%

 magnesium10%

 phosphorus9%

 vitamin C8%

 iron7%

 vitamin B66%

Cabbage,


1c

 vitamin K79%

 vitamin C69%

 vitamin B620%

 manganese17%

 fiber16%

 potassium11%

 copper9%

 vitamin B19%

 folate9%

 choline8%

 phosphorus7%

 vitamin B27%

 selenium6%

 magnesium6%

 iron6%

 calcium6%

 pantothenic acid5%

 protein5%

 vitamin B34%

Cucumber, sliced, raw
1.00 cup

 vitamin K19%

 molybdenum12%

 pantothenic acid5%

 potassium4%

 phosphorus4%

 copper4%

 manganese4%

 vitamin C4%

 vitamin B13%

 biotin3%

 magnesium3%

Eggs, pasture-raised

 choline35%

 selenium28%

 biotin27%

 vitamin B1223%

 vitamin B220%

 molybdenum19%

 iodine18%

 pantothenic acid14%

 protein13%

 phosphorus12%

 vitamin D11%

 vitamin A8%

Avocado

 pantothenic acid42%

 fiber40%

 vitamin K35%

 copper31%

 folate30%

 vitamin B623%

 vitamin E21%

 potassium21%

 vitamin C20%

Yogurt, grass fed, whole milk
1.00 cup
(245.00 grams)

Calories: 149
GI: low

NutrientDRI/DV

 iodine47%

 vitamin B1238%

 phosphorus33%

 calcium30%

 vitamin B227%

 molybdenum25%

 pantothenic acid19%

 protein17%

 biotin13%

 zinc13%

Foods rich in
zinc

FoodCalsDRI/DV

 Beef17537%

 Lamb31035%

 Sesame Seeds20625%

 Pumpkin Seeds18023%

 Lentils23023%

 Garbanzo Beans26923%

 Cashews22121%

 Turkey16718%

 Quinoa22218%

 Shrimp13517%

Carrots, sliced, raw
1.00 cup
(122.00 grams)

Calories: 50
GI: low

NutrientDRI/DV

 vitamin A113%

 biotin20%

 vitamin K18%

 fiber14%

 molybdenum14%

 potassium11%

 vitamin C10%

 vitamin B610%

 manganese9%

 vitamin B38%

 vitamin B17%

 pantothenic acid7%

 copper6%

 phosphorus6%

 folate6%

 vitamin B25%

 vitamin E5%

World's Healthiest Foods rich in
folate

FoodCalsDRI/DV

 Lentils23090%

 Pinto Beans24574%

 Garbanzo Beans26971%

 Asparagus4067%

 Spinach4166%

 Navy Beans25564%

 Black Beans22764%

 Kidney Beans22558%

 Turnip Greens2942%

 Broccoli5542%