Asian PearsRaw Asian Pears2380.550.0290.0020.13025.416.8NANANA8.571.20
SILK French Vanilla CreamerSILK French Vanilla Creamer7550NANA01515NANANA000
SILK Original CreamerSILK Original Creamer1006.670NANA06.670NANANA000
Vanilla ExtractVanilla extract34.70.0210.00300.00104.44.4NANANA00.0210.042
Candied fruitCandied fruit310.0220.0030.0020.004025.725NANANA0.50.110.053
Alcohol Vanilla Extract ImitationVanilla Extract Imitation with Alcohol420NANANA01NANANANA00.0210.055
Chinese WaterchestnutsRaw Chinese Waterchestnuts1030.10.0270.010.033024.74.95NANANA3.11.440.062
Sweetened Dried MangoMango, dried, sweetened31.30.370.090.050.019024.620.8NANANA0.750.770.072
Vanilla Extract ImitationVanilla Extract Imitation No Alcohol1790000025.725.7NANANA00.0540.089
Rice FlourUnenriched White Rice Flour27.30.390.110.0180.0860220.033NANANA0.661.630.096
Canned Cranberry-orange RelishCranberry-orange relish, canned560.0560.007NANA026NANANANA00.170.11
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour560.560.0840.0070.18021.300000.781.80.12
CornstarchCornstarch26.20.0130.00200.0070240NANANA0.240.0680.12
Cranberry sauce, whole, canned, OCEAN SPRAYCranberry sauce, whole, canned, OCEAN SPRAY63.30.0320.004NANA025.6206.14110.0630.760.470.13
Sweetened Dried CranberriesCranberries, dried, sweetened32.50.350.0290.0070.05202723.68.779.645.131.720.0550.13
Cooked Rice NoodlesRice noodles, cooked930.190.0210.0040.018022.20.028NANANA0.931.660.13
Peach nectar, canned, with added ascorbic acidPeach nectar, canned, with added ascorbic acid2001.020.450.110.0902422.310.810.51.10.20.420.14
Papaya, canned, heavy syrup, drainedPapaya, canned, heavy syrup, drained48.50.270.130.0060.04NA2725.33.33.418.60.730.0680.14
Peach nectar, canned, with sucralose, without added ascorbic acidPeach nectar, canned, with sucralose, without added ascorbic acid2041.160.0760.0060.01023.724.710.4113.060.20.20.14
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1030.20.040.0030.068021.70.052NANANA1.032.10.14
Apples no SkinRaw Apples without skin2080.270.0440.0150.065026.62112.66.771.72.70.560.15
Pink Grapefruit Juice with CalciumPink or Red Grapefruit Juice with Added Calcium 2561.740.440.160.602020.47.056.856.50.771.30.15
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt770.220.0590.010.048021.70.038NANANA0.312.070.15
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched770.160.0440.0080.035022NANANANANA1.830.15
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched770.150.0390.0070.032022NANANANANA1.80.15
Distilled VinegarVinegar, distilled556000000.220.22NANANA000.17
CassavaRaw Cassava62.50.180.0460.0110.02023.81.06NANANA1.130.850.17
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumCranberry juice blend, 100% juice, bottled, with added vitamin C and calcium2220.270.00400.002024.221.812.78.90.220.220.60.18
Baked Yellow PlantainsPlantains, yellow, baked64.50.1000026.713.82.462.458.841.40.980.18
Rhubarb Frozen Cooked with SugarRhubarb, frozen, cooked, with sugar86.20.0430.01200.02202724.7NANANA1.720.340.18
White GrapefruitRaw White Grapefruit3030.30.0420.0150.058025.522NANANA3.332.10.18
Valencia OrangesRaw Valencia Oranges2040.610.0710.0330.09024.3NANANANA5.12.120.18
Bottled Pomegranate JuicePomegranate juice, bottled1850.540.1400.093024.323.411.811.600.190.280.19
Pink GrapefruitRaw Pink and Red Grapefruit2380.330.050.0190.069025.416.44.23.838.363.81.830.19
Dry Rice NoodlesRice noodles, dry27.50.150.0420.0070.0340220.033NANANA0.441.630.19
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.370.2
Florida OrangesRaw Florida Oranges2170.460.0540.0240.06702520NANANA5.21.520.2
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.4820.2
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.10.2
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 300.220.0440.0280.03102420NANANA0.750.380.2
Hash Brown PotatoesHome prepared Hash Brown Potatoes37.74.720.710.131.65013.20.560.20.240.121.21.130.21
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, Unprepared485.30.44NANA012.23.1NANANA1.630.810.21
Canned Orange JuiceUnsweetened Canned Orange Juice2130.320.0380.0150.057023.418.65.174.838.640.641.450.21
OrangesRaw Oranges2130.260.0320.0150.03802520NANANA5.120.21
Japanese PersimmonsRaw Japanese Persimmons1430.270.0290.0060.056026.6187.947.772.25.140.830.21
Japanese PersimmonsRaw Japanese Persimmons1430.270.0290.0060.056026.6187.947.772.25.140.830.21
Japanese PersimmonsRaw Japanese Persimmons1430.270.0290.0060.056026.6187.947.772.25.140.830.21
Japanese PersimmonsRaw Japanese Persimmons1430.270.0290.0060.056026.6187.947.772.25.140.830.21
Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAYGrapefruit juice, white, bottled, unsweetened, OCEAN SPRAY2701.73NANANA020.320.88.738.33.541.621.460.22
Grapefruit juice cannedGrapefruit juice, white, canned or bottled, unsweetened2701.80.220.10.372.720.420.88.768.383.51.621.50.22
LongansRaw Longans1670.17NANANA025.2NANANANA1.832.20.22
Fried Green PlantainsPlantains, green, fried32.43.821.20.070.76NA161.170.210.20.761.130.490.22
RiceRaw Regular Long-grain White Rice27.40.180.0490.0080.040220.033NANANA0.361.950.22
Sauteed Yellow OnionsOnions, yellow, sauteed81.38.81.20.543.9NA6.4NA1.21.70.661.40.770.22
Juice, apple and grape blend, with added ascorbic acidJuice, apple and grape blend, with added ascorbic acid2000.240.0460.0120.05402522137.441.480.40.320.22
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched27.80.160.0440.0080.036022NANANANANA1.840.22
Frozen Orange Juice ConcentrateOrange juice, frozen concentrate, unsweetened, undiluted67.60.170.040.0110.031023.8205.14.4510.50.681.620.22
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched280.150.0390.0070.032022NANANANANA1.80.22
Bosc PearsRaw Bosc Pears1490.13NANANANA2415.38.43.73.154.630.540.22
Frozen Orange Juice Concentrate with CalciumOrange juice, frozen concentrate, unsweetened, undiluted, with added calcium680.170.040.0120.031023205.144.4810.60.681.630.22
Pears, canned, extra heavy syrup pack, solids and liquidsPears, canned, extra heavy syrup pack, solids and liquids1030.130.007NA0.03026NANANANA1.650.20.23
FeijoaRaw Feijoa1640.690.170.0480.1802513.44.843.84.810.51.160.23
ApplesRaw Apples with skin1920.330.0540.0170.083026.62011.34.6744.60.50.23
Fruit juice smoothie, NAKED JUICE, MIGHTY MANGOFruit juice smoothie, NAKED JUICE, MIGHTY MANGO15900NANA02420NANANA00.670.24
JackfruitRaw Jackfruit1050.670.210.0830.016024.5209.679.980.441.581.80.24
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes45.75.30.430.21.060130.1200.1201.461.20.25
Boiled Green PlantainsPlantains, green, boiled82.60.0660.060.0210.043NA241.860.290.311.262.150.90.25
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared622.220.19NANA0194.75NANANA1.20.840.25
Lemon juice from concentrate, bottled, CONCORDLemon juice from concentrate, bottled, CONCORD4170.29NANANANA22.45.92.753.170NA1.670.25
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt16.78.761.450.0062.5202.550.70.0130.0130.671.574.680.25
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.750.25
Canned Cranberry Sauce sweetenedCranberry sauce, canned, sweetened630.0940.0040.0080.012025.4206.13110.0630.690.570.26
CarambolaRaw StarFruit3231.060.0610.0870.51021.713NANANA9.033.350.26
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant66.20.18NANANANA22.4NANANANA0.62.10.26
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed86.210.21.370.664.4203.641.870.930.9401.550.670.26
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry280.580.0810.0080.25022.2NANANANA3.12.10.26
Canned Maraschino CherriesDrained Canned Maraschino Cherries60.60.130.0240.0160.017025.423.5NANANA1.940.130.26
Bottled Apple JuiceApple juice, canned or bottled, unsweetened, without added ascorbic acid2170.280.0480.0150.072024.62112.55.72.740.430.220.26
Figs, canned, extra heavy syrup pack, solids and liquidsFigs, canned, extra heavy syrup pack, solids and liquids930.0930.019NA0.044026NANANANANA0.360.26
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant42.43.20.770.0930.85NA17.39.222.062.15.041.360.60.26
Frozen Potato PuffsFrozen Potato Puffs, Unprepared564.90.80.131.630140.1600.090.0731.31.10.26
Chilled Orange JuiceChilled Orange Juice from Concentrate2040.240.0290.0140.047023.6174.554.248.20.611.40.27
Navel OrangesRaw Navel Oranges2040.310.0350.0180.047025.617.34.64.028.734.51.860.27
MangosRaw Mangos1670.630.150.0850.03202522.87.83.3511.62.671.370.27
Dry-roasted PeanutsDry-roasted Peanuts, no salt178.461.30.0041.6603.620.83000.831.434.150.27
Juice, apple, grape and pear blend, with added ascorbic acid and calciumJuice, apple, grape and pear blend, with added ascorbic acid and calcium1920.230.040.0130.0630251911.36.731.060.380.330.27
Dried Japanese PersimmonsPersimmons, japanese, dried36.50.22NANANA026.8NANANANA5.30.50.27
Dried Japanese PersimmonsPersimmons, japanese, dried36.50.22NANANA026.8NANANANA5.30.50.27
Dried Japanese PersimmonsPersimmons, japanese, dried36.50.22NANANA026.8NANANANA5.30.50.27
Dried Japanese PersimmonsPersimmons, japanese, dried36.50.22NANANA026.8NANANANA5.30.50.27
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)1100.450.0740.0660.051023.2209.71001.10.640.27
Canned Baked BeansCanned Baked Beans no Salt950.380.0980.0740.089019.57.4NANANA5.244.570.28
GrapefruitRaw Grapefruit3130.310.0440.0160.059025.322NANANA3.441.970.28
TangerinesRaw Tangerines1890.580.0740.0340.091025204.53411.43.41.530.28
Sweetened Dried BlueberriesBlueberries, dried, sweetened31.50.790.0630.0510.36025.221.3NANANA2.370.790.28
Dry CouscousCouscous, dry26.60.170.0310.0030.064020.6NANANANA1.333.40.29
PummeloRaw Pummelo2630.11NANANA025.3NANANANA2.6320.29
BananasRaw Bananas1120.370.130.030.052025.713.75.455.62.72.921.220.29
DurianRaw or Frozen Durian683.63NANANA018.4NANANANA2.610.29
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed Potatoes61.73.60.88NANA015.40.23NANANA1.361.520.3
Macronutrients in Top 100 Spices, Fruits, Vegetables, Legumes & Cereals with the lowest Iron content per 100 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 100 calories.
Top 5 spices, fruits, vegetables, legumes & cereals with least amount of iron per 100 calories are:
- Raw Asian Pears
- SILK French Vanilla Creamer
- SILK Original Creamer
- Vanilla Extract
- Candied fruit