Cold Pressed Flaxseed OilOil, flaxseed, cold pressed56.656.55.08308.1000NANANA00.0620
Asian PearsRaw Asian Pears11902.740.140.0120.64012784NANANA435.950
Human Breast MilkFluid Mature Human Breast Milk71431.314.40.372.6710049.249.2NANANA07.360.21
Chinese WaterchestnutsRaw Chinese Waterchestnuts5150.520.130.0520.16012324.7NANANA15.57.20.31
Sweetened Dried MangoMango, dried, sweetened1571.850.450.250.0960123104NANANA3.763.840.36
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.130.48
Strawberry ToppingsToppings, strawberry1970.20.010.0410.057013154NANANA1.380.390.55
Strawberry-flavor beverage mix, powderStrawberry-flavor beverage mix, powder1290.260000127123NANANA00.130.57
CornstarchCornstarch1310.0660.01200.03301200NANANA1.20.340.62
Sweetened Dried CranberriesCranberries, dried, sweetened1621.770.140.0370.2601341184448.225.68.60.280.63
Apples no SkinRaw Apples without skin10421.350.220.0730.32013310563348.5413.52.80.73
Candies, TWIZZLERS Strawberry Twists CandyCandies, TWIZZLERS Strawberry Twists Candy1443.330NANA011457NANANA03.680.73
CassavaRaw Cassava3130.880.230.0530.101195.3NANANA5.634.250.84
White GrapefruitRaw White Grapefruit15151.50.210.0760.290127111NANANA16.710.50.91
Valencia OrangesRaw Valencia Oranges10203.060.360.160.450121NANANANA25.510.60.92
Pink GrapefruitRaw Pink and Red Grapefruit11901.670.250.0950.35012782211941.8199.170.95
Florida OrangesRaw Florida Oranges10872.30.270.120.34012599NANANA267.60.98
OrangesRaw Oranges10641.280.160.0740.19012599NANANA25.5101.06
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.141.07
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.141.07
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.141.07
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.141.07
LongansRaw Longans8330.83NANANA0126NANANANA9.17111.1
RiceRaw Regular Long-grain White Rice1370.90.250.0420.201100.16NANANA1.89.771.1
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched1390.810.220.0380.180110NANANANANA9.21.1
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched1400.730.20.0340.160111NANANANANA9.081.1
Bosc PearsRaw Bosc Pears7460.67NANANANA12076.34218.515.7232.71.1
FeijoaRaw Feijoa8203.440.850.240.88012567.224192452.55.81.15
ApplesRaw Apples with skin9621.630.270.0870.41013310056.723.420232.51.15
JackfruitRaw Jackfruit5263.371.030.420.079012210048.4502.27.99.051.2
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared311110.96NANA09523.8NANANA5.94.221.24
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.81.27
CarambolaRaw StarFruit16135.320.310.442.53010964NANANA4516.81.3
Frozen Potato PuffsFrozen Potato Puffs, Unprepared28124.540.658.15069.70.7900.450.376.465.421.32
Navel OrangesRaw Navel Oranges10201.530.170.0920.23012886.7232043.722.49.31.33
MangosRaw Mangos8333.170.770.430.1601251143916.85813.36.831.33
Dried Japanese PersimmonsPersimmons, japanese, dried1821.08NANANA0134NANANANA26.52.51.35
Dried Japanese PersimmonsPersimmons, japanese, dried1821.08NANANA0134NANANANA26.52.51.35
Dried Japanese PersimmonsPersimmons, japanese, dried1821.08NANANA0134NANANANA26.52.51.35
Dried Japanese PersimmonsPersimmons, japanese, dried1821.08NANANA0134NANANANA26.52.51.35
GrapefruitRaw Grapefruit15631.560.220.0780.30126109NANANA179.841.4
TangerinesRaw Tangerines9432.920.370.170.45012610022.62057177.641.4
Sweetened Dried BlueberriesBlueberries, dried, sweetened1583.940.320.261.80126106NANANA123.941.4
PummeloRaw Pummelo13160.53NANANA0127NANANANA13101.45
BananasRaw Bananas5621.850.630.150.26012868.727.22813.414.66.121.46
DurianRaw or Frozen Durian34018NANANA092NANANANA1351.46
ClementinesRaw Clementines10641.6NANANANA1289817.41763.4189.041.5
Bartlett PearsRaw Bartlett Pears7941.27NANANANA1197753.7203.424.63.11.5
Red Anjou PearsRaw Red Anjou Pears8061.13NANANANA1207752.3222.1242.661.53
PearsRaw Pears8771.230.190.0090.82013485.556.3236.23273.161.58
Java-plumRaw Java-plum8331.9NANANA0130NANANANANA61.6
Strawberry GuavasRaw Strawberry Guavas7254.351.250.511.30126NANANANA394.21.6
Wheat FlourUnenriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.7141.6
HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.71.6
Medjool DatesDates, medjool1810.27NANANANA13512057.8610.96123.271.62
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes11030.72900.2405740.30.0110.5839.7113.431.66
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit7942.220.520.340.4801259846429.7118.11.67
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.61.7
AvocadosRaw Avocados313466.640.395.23026.72.060.381.160.19216.251.7
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.31.76
Frozen BlueberriesBlueberries, frozen, unsweetened9806.270.521.11.64011983NANANA26.54.11.76
CherimoyaRaw Cherimoya6674.531.551.060.19011885.84239.54.42010.51.8
Lime JuiceRaw Lime Juice20001.40.160.160.3016833.812129.688.41.8
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared19427.38.80.294.94059NANANANA3.56.11.8
PomegranatesRaw Pomegranates6027.050.7200.48011382.3NANANA24101.8
Deglet Noor DatesDates, deglet noor1770.690.0570.0050.028013311234.835.342144.341.8
Lemon JuiceRaw Lemon Juice22735.450.910.20.27015757.32522.59.776.87.951.8
Green Anjou PearsRaw Green Anjou Pears7580.76NANANANA12073.74625.22.523.53.331.8
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.641.83
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.7111.84
PlumsRaw Plums10873.040.1800.48012410833.4551715.27.61.85
GuavasRaw Common Guavas735720.822.1010565.6NANANA39.718.81.9
Dried PlumsRaw Dried Plums2080.790.180.0350.092013379.426530.3114.84.541.94
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened5320.690.0740.0110.340128118NANANA9.573.351.97
Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.42.14
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1350.740.150.0110.260110NANANANA3.89.22.16
American Type GrapesRaw American Type Grapes7462.60.850.180.590128121NANANA6.74.72.16
Onions FlakesDry Onions Flakes1430.660.110.0130.24011953.6NANANA13132.22
Fresh Orange juiceRaw Orange juice11112.220.270.120.3201169323.620462.227.782.22
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared309235.7NANA068.61.05NANANA7.47.92.22
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.62.22
Yellow PlantainsRaw Yellow Plantains4101.43000013171.835.435.60.746.975.332.25
Muscadine GrapesRaw Muscadine Grapes8774.12NANANANA122NA34.432534.27.12.3
YamRaw Yam4240.720.160.0510.2701182.1NANANA17.46.52.3
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened5880.760.0650.140.20129116NANANA132.352.3
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened5810.580.0410.0870.120129123NANANA6.42.332.33
Tangerine JuiceRaw Tangerine Juice11632.330.280.130.340117115NANANA2.335.82.33
LitchisRaw Litchis7583.330.750.490.510125115NANANA9.856.32.35
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple9800.490.03900.280133131NANANA1.963.822.35
Honeydew MelonsRaw Honeydew Melons13891.940.530.460.3601261134137.234.4117.52.36
CrabapplesRaw Crabapples6581.970.320.0990.480131NANANANANA2.632.37
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.72.37
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.162.4
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.22.43
Dried PilinutsNuts, pilinuts, dried69.555.321.7NA5.302.77NANANANANA7.52.45
TaroRaw Taro4460.890.180.110.2601181.8NANANA18.36.72.46
BlueberriesRaw Blueberries8772.90.250.510.77012787.443.6430.96216.52.46
Green PlantainsRaw Green Plantains3290.230.40.020.082NA1217.533.363.60.597.244.12.47
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.42.5
CranberriesRaw Cranberries10871.40.0870.240.36013046.47.337.41.743952.5
Macronutrients in Top 100 Raw Vegan Food with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of macronutrients in raw vegan food , sorted by least amount of Iron per 500 calories.
Top 5 raw vegan food with least amount of iron per 500 calories are:
- Cold Pressed Flaxseed Oil
- Raw Asian Pears
- Fluid Mature Human Breast Milk
- Raw Chinese Waterchestnuts
- Sweetened Dried Mango