Asian PearsRaw Asian Pears7141.640.0860.0070.3907650.4NANANA25.73.570
SILK French Vanilla CreamerSILK French Vanilla Creamer226150NANA04545NANANA000
SILK Original CreamerSILK Original Creamer300200NANA0200NANANA000
Vanilla ExtractVanilla extract1040.0630.010.0010.00301313NANANA00.0630.13
Candied fruitCandied fruit930.0650.0090.0070.01207775NANANA1.50.320.16
Alcohol Vanilla Extract ImitationVanilla Extract Imitation with Alcohol1270NANANA03.05NANANANA00.0630.16
Chinese WaterchestnutsRaw Chinese Waterchestnuts3090.310.080.0310.09907415NANANA9.284.330.19
Sweetened Dried MangoMango, dried, sweetened941.10.270.150.05707462.3NANANA2.262.30.22
Vanilla Extract ImitationVanilla Extract Imitation No Alcohol536000007777NANANA00.160.27
Rice FlourUnenriched White Rice Flour821.160.320.0550.26065.70.098NANANA1.974.880.29
Canned Cranberry-orange RelishCranberry-orange relish, canned1690.170.02NANA078NANANANA00.510.34
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour1681.680.250.0220.53063.800002.355.360.37
CornstarchCornstarch78.70.0390.00700.020720NANANA0.710.20.37
Cranberry sauce, whole, canned, OCEAN SPRAYCranberry sauce, whole, canned, OCEAN SPRAY1900.0950.013NANA076.759.418.432.50.192.281.420.38
Sweetened Dried CranberriesCranberries, dried, sweetened971.060.0860.0220.15080.670.726.32915.45.160.170.38
Cooked Rice NoodlesRice noodles, cooked2780.560.0640.0110.053066.70.083NANANA2.784.970.39
Peach nectar, canned, with added ascorbic acidPeach nectar, canned, with added ascorbic acid6003.061.340.340.27071.66732.331.43.30.61.260.42
Papaya, canned, heavy syrup, drainedPapaya, canned, heavy syrup, drained1460.80.390.0190.12NA81.3769.8710.3562.20.20.42
Peach nectar, canned, with sucralose, without added ascorbic acidPeach nectar, canned, with sucralose, without added ascorbic acid6123.50.230.0180.0310717431.333.49.20.610.610.43
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3090.590.120.0090.2065.20.15NANANA3.16.250.43
Apples no SkinRaw Apples without skin6250.810.130.0440.19079.86337.720.35.138.131.70.44
Pink Grapefruit Juice with CalciumPink or Red Grapefruit Juice with Added Calcium 7695.231.330.481.8059.561.22120.519.52.33.920.46
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2310.650.180.030.140650.12NANANA0.926.20.46
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2310.480.130.0230.11066NANANANANA5.50.46
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2310.440.120.0210.095066.3NANANANANA5.450.46
Distilled VinegarVinegar, distilled1667000000.670.67NANANA000.5
CassavaRaw Cassava1880.530.140.0320.06071.43.2NANANA3.382.550.51
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumCranberry juice blend, 100% juice, bottled, with added vitamin C and calcium6670.80.01300.007072.765.33826.70.670.671.80.53
Baked Yellow PlantainsPlantains, yellow, baked1940.3100008041.37.47.3426.54.262.940.54
Rhubarb Frozen Cooked with SugarRhubarb, frozen, cooked, with sugar2590.130.03600.065080.774.2NANANA5.1710.54
White GrapefruitRaw White Grapefruit9090.910.130.0450.17076.566.5NANANA106.270.55
Valencia OrangesRaw Valencia Oranges6121.840.210.0980.27072.8NANANANA15.36.370.55
Bottled Pomegranate JuicePomegranate juice, bottled5561.60.4300.2807370.335.43500.560.830.56
Pink GrapefruitRaw Pink and Red Grapefruit71410.150.0570.2107649.212.611.52511.45.50.57
Dry Rice NoodlesRice noodles, dry82.40.460.130.0210.10660.099NANANA1.34.90.58
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.10.59
Florida OrangesRaw Florida Oranges6521.370.160.0720.2075.359.6NANANA15.74.570.59
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.020.59
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.260.6
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 900.660.130.0830.092072.560.5NANANA2.251.130.61
Hash Brown PotatoesHome prepared Hash Brown Potatoes113142.130.384.94039.71.70.590.720.373.623.40.62
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, Unprepared144161.33NANA036.69.27NANANA4.92.440.63
Canned Orange JuiceUnsweetened Canned Orange Juice6380.960.110.0450.17070.35615.514.5261.94.340.64
OrangesRaw Oranges6380.770.0960.0450.1107559.7NANANA15.360.64
Japanese PersimmonsRaw Japanese Persimmons4290.810.0860.0170.17079.753.72423.36.615.42.50.64
Japanese PersimmonsRaw Japanese Persimmons4290.810.0860.0170.17079.753.72423.36.615.42.50.64
Japanese PersimmonsRaw Japanese Persimmons4290.810.0860.0170.17079.753.72423.36.615.42.50.64
Japanese PersimmonsRaw Japanese Persimmons4290.810.0860.0170.17079.753.72423.36.615.42.50.64
Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAYGrapefruit juice, white, bottled, unsweetened, OCEAN SPRAY8115.2NANANA06162.4262510.64.864.380.65
Grapefruit juice cannedGrapefruit juice, white, canned or bottled, unsweetened8115.350.660.311.18.16162.426.32510.54.864.460.65
LongansRaw Longans5000.5NANANA075.7NANANANA5.56.550.65
Fried Green PlantainsPlantains, green, fried9711.53.60.212.28NA47.73.520.640.592.33.41.460.65
RiceRaw Regular Long-grain White Rice820.540.150.0250.12065.70.099NANANA1.075.860.66
Sauteed Yellow OnionsOnions, yellow, sauteed24426.33.61.611.7NA19NA3.65.121.984.152.30.66
Juice, apple and grape blend, with added ascorbic acidJuice, apple and grape blend, with added ascorbic acid6000.720.140.0360.16074.865.538.822.34.441.20.960.66
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched83.30.480.130.0230.11066NANANANANA5.50.67
Frozen Orange Juice ConcentrateOrange juice, frozen concentrate, unsweetened, undiluted2030.510.120.0340.093071.36015.313.331.62.034.860.67
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched83.80.440.120.020.096066.3NANANANANA5.450.67
Bosc PearsRaw Bosc Pears4480.4NANANANA724625.3119.45141.60.67
Frozen Orange Juice Concentrate with CalciumOrange juice, frozen concentrate, unsweetened, undiluted, with added calcium2040.510.120.0350.09406960.615.413.4322.044.90.67
Pears, canned, extra heavy syrup pack, solids and liquidsPears, canned, extra heavy syrup pack, solids and liquids3090.40.022NA0.09078NANANANA4.950.590.68
FeijoaRaw Feijoa4922.070.510.140.5307540.314.511.414.431.53.50.69
ApplesRaw Apples with skin5770.980.160.0520.25079.760341412141.50.69
Fruit juice smoothie, NAKED JUICE, MIGHTY MANGOFruit juice smoothie, NAKED JUICE, MIGHTY MANGO47600NANA071.459.5NANANA020.71
JackfruitRaw Jackfruit3162.020.620.250.047073.460.329301.334.745.430.73
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes137161.280.613.180390.3700.3604.43.630.74
Boiled Green PlantainsPlantains, green, boiled2480.20.180.0640.13NA72.35.580.870.943.776.452.70.74
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared1866.670.58NANA057.214.3NANANA3.542.530.75
Lemon juice from concentrate, bottled, CONCORDLemon juice from concentrate, bottled, CONCORD12500.88NANANANA6717.88.259.50NA50.75
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5026.34.350.0197.5607.642.10.040.0424.7140.76
Light Rye FlourRye flour, light841.10.130.070.42064.40.780.0760.120.486.728.250.76
Canned Cranberry Sauce sweetenedCranberry sauce, canned, sweetened1890.280.0130.0230.036076.26018.4330.192.081.70.77
CarambolaRaw StarFruit9683.20.180.261.506538.5NANANA27100.77
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant1990.54NANANANA67.3NANANANA1.86.360.77
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed25930.64.1213.30115.62.82.804.6620.78
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry841.750.240.0240.75066.6NANANANA9.246.270.78
Canned Maraschino CherriesDrained Canned Maraschino Cherries1820.380.0710.0490.051076.370.5NANANA5.80.40.78
Bottled Apple JuiceApple juice, canned or bottled, unsweetened, without added ascorbic acid6520.850.140.0460.22073.762.737.4178.21.30.650.78
Figs, canned, extra heavy syrup pack, solids and liquidsFigs, canned, extra heavy syrup pack, solids and liquids2800.280.056NA0.13078NANANANANA1.070.79
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant1279.552.30.282.56NA5227.76.186.3154.071.80.79
Frozen Potato PuffsFrozen Potato Puffs, Unprepared16914.72.40.394.9041.80.4700.270.223.883.250.79
Chilled Orange JuiceChilled Orange Juice from Concentrate6120.730.0860.0430.14070.75113.712.724.61.844.160.8
Navel OrangesRaw Navel Oranges6120.920.10.0550.14076.85213.81226.213.55.570.8
MangosRaw Mangos5001.90.460.260.09507568.323.4103584.10.8
Dry-roasted PeanutsDry-roasted Peanuts, no salt5125.43.950.0134.970112.5002.54.312.40.81
Juice, apple, grape and pear blend, with added ascorbic acid and calciumJuice, apple, grape and pear blend, with added ascorbic acid and calcium5770.690.120.040.19074.857.434203.171.150.980.81
Dried Japanese PersimmonsPersimmons, japanese, dried1090.65NANANA080.4NANANANA161.50.81
Dried Japanese PersimmonsPersimmons, japanese, dried1090.65NANANA080.4NANANANA161.50.81
Dried Japanese PersimmonsPersimmons, japanese, dried1090.65NANANA080.4NANANANA161.50.81
Dried Japanese PersimmonsPersimmons, japanese, dried1090.65NANANA080.4NANANANA161.50.81
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)3301.350.220.20.15069.760.22930.203.31.90.82
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.70.83
GrapefruitRaw Grapefruit9380.940.130.0470.18075.865.4NANANA10.35.90.84
TangerinesRaw Tangerines5661.750.220.10.27075.56013.61234.2104.60.85
Sweetened Dried BlueberriesBlueberries, dried, sweetened952.370.190.151.08075.764NANANA7.12.370.85
Dry CouscousCouscous, dry79.80.510.0930.010.19061.8NANANANA4100.86
PummeloRaw Pummelo7890.32NANANA076NANANANA7.960.87
BananasRaw Bananas3371.10.380.0910.1607741.216.316.88.068.763.670.88
DurianRaw or Frozen Durian20411NANANA055.3NANANANA7.7630.88
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed Potatoes185112.64NANA046.30.69NANANA4.074.570.89
Macronutrients in Top 100 Spices, Fruits, Vegetables, Legumes & Cereals with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all spices, fruits, vegetables, legumes & cereals , sorted by least amount of Iron per 300 calories.
Top 5 spices, fruits, vegetables, legumes & cereals with least amount of iron per 300 calories are:
- Raw Asian Pears
- SILK French Vanilla Creamer
- SILK Original Creamer
- Vanilla Extract
- Candied fruit