Chinese WaterchestnutsRaw Chinese Waterchestnuts5150.520.130.0520.16012324.7NANANA15.57.20.31
CassavaRaw Cassava3130.880.230.0530.101195.3NANANA5.634.250.84
Hash Brown PotatoesHome prepared Hash Brown Potatoes18923.63.550.648.23066.22.80.981.20.626.045.661.04
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, Unprepared23926.62.22NANA06115.5NANANA8.134.071.05
Sauteed Yellow OnionsOnions, yellow, sauteed4074462.719.6NA32NA68.543.36.93.861.1
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes22826.52.1315.30650.6200.5907.36.051.23
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared311110.96NANA09523.8NANANA5.94.221.24
Glazed WalnutsNuts, walnuts, glazed10035.73.57NANA047.632NANANA3.68.281.3
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed431516.853.3220189.354.664.707.763.361.3
Frozen Potato PuffsFrozen Potato Puffs, Unprepared28124.540.658.15069.70.7900.450.376.465.421.32
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)5492.250.370.330.25011610048.450.405.53.21.37
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed Potatoes309184.4NANA0771.14NANANA6.87.621.5
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated26023.64.30.545.60710.700.490.215.25.551.5
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil20721.31.661.634.26070.22.40.931.2607.446.71.53
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans40028.43.941.914037.6NANANANA3.252.41.6
HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.71.6
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes11030.72900.2405740.30.0110.5839.7113.431.66
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes1410.580.240.0380.1301154.751.41.261.49.3211.81.7
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids781111.70.165.170102321.332.0328.213.3171.7
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved4426.30.660.06220114151.151.91211.5161.73
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7052.65.060.7215.809.12.780.0280.0282.736.646.431.73
KetchupCatsup4950.50.0690.0050.1901361054350.511.41.55.151.73
Low Salt KetchupLow sodium Ketchup4950.50.0690.0050.1901361054350.511.41.55.151.73
Almond pasteNuts, almond paste10930.32.870.226.105239.6NANANA5.249.831.75
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed376485.852.918.6024.7168.77.20.236.773.91.77
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt5750.570.150.0570.1801165.231.671.951.110.310.71.8
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.81.8
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared19427.38.80.294.94059NANANANA3.56.11.8
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt5810.580.150.0580.1901165.171.631.91.0510.59.941.8
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.641.83
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.7111.84
Roasted Macadamia NutsDry Roasted Macadamia Nuts69.6538.30.140.9109.32.90.0490.0492.85.575.421.85
Roasted European ChestnutsNuts, chestnuts, european, roasted2044.50.840.191.6010821.6NANANA10.46.471.86
Baked Potato FleshBaked Potatoes Flesh no Salt5380.540.140.0540.1701169.14NANANA8.0610.51.9
Roasted PecansDry Roasted Pecans70.452.34.420.713.809.542.860.0280.0282.86.66.71.97
Cooked Tree FernCooked Tree Fern no Salt12500.880.110.230.180137NANANANA46.33.632
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)24851.545.7NA0.56014NANANANANA42
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids7469.11.830.133.60107331.342.12915172
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids7469.11.830.133.60107331.342.12915172
Microwaved Potato FleshMicrowaved Potato, Flesh Only no Salt5000.50.130.050.160116NANANANA810.52.05
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack6762.840.440.0411.3012641NANANA8.111.82.1
Frozen French Fried PotatoesUnprepared Frozen French Fried Potatoes340163.20.0610.84084.40.6800.340.346.467.62.1
Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.42.14
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2426.521.760.82.67097NANANANA14.5152.17
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained6252.70.410.0381.23012219.5NANANA15172.2
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes29815.53.060.0630.83085.40.8300.330.547.747.92.2
Onions FlakesDry Onions Flakes1430.660.110.0130.24011953.6NANANA13132.22
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
Cooked Yam, Boiled, Drained, Or BakedCooked Yam, Boiled, Drained, Or Baked no Salt4310.60.130.0390.2201182.1NANANA176.422.24
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven181263.871.511.6061.29.242.32.373.247.52.26
YamRaw Yam4240.720.160.0510.2701182.1NANANA17.46.52.3
Frozen Cross Cut French Fried PotatoesFrozen Cross Cut French Fried Potatoes, Unprepared26726.76.93NANA061.41.3NANANA6.157.22.33
Frozen sweet white Corn kernelsCorn, sweet, white, frozen, kernels cut off cob, unprepared5684.381.050.081.87011851.61.14248.316.5172.33
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn5217.81.030.0943.05010923.64.14.3814.312.517.82.34
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes24532.48.120.547.97053.6NANANANA4.175.442.35
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.72.37
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 5684.430.680.0632011814.21.72.169.3812172.4
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.162.4
Low Sodium Sweet Cucumber PicklesPickles, cucumber, sweet, low sodium (includes bread and butter pickles)4101.070.270.250.190138109NANANA4.51.52.4
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
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed7350.544.8NA0.55015.7NANANANANA3.872.46
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids6850.410.0620.0140.120125NANANANA175.752.47
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt150288.95NA2.1059.6NANANANA4.85.332.5
Dried CoconutDried Coconut Meat75.84943.300.530185.57NANANA12.35.22.5
Cooked TaroCooked Taro no Salt3520.390.0810.0490.1101221.73NANANA181.832.54
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes19228.88.74NA2.06058NANANANA5.585.442.54
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.52.57
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt6100.490.110.0370.180122NANANANANA10.52.62
Blanched HazelnutsBlanched Hazelnuts Or Filberts79.548.63.70.0464.37013.52.770.0560.0562.668.74112.62
OnionsRaw Onions12501.250.530.050.160117531624.612.421.313.82.63
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added6942.90.450.0421.34012615.3NANANA8.33122.64
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added6942.90.450.0421.34012622.41.61.618.58.33122.64
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack6942.90.450.0421.34012622.41.61.618.58.33122.64
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added6333.160.490.0441.460123NANANANA12.715.32.66
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack6333.160.490.0441.460123NANANANA12.715.32.66
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added6333.160.490.0441.46012335.41.462.23112.715.32.66
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack6333.160.490.0441.46012335.41.462.23112.715.32.66
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt5000.60.130.0350.21011746NANANA98.552.7
Frozen Potato WedgesPotato wedges, frozen3888.532.13NA0.40991.16NANANA7.7510.52.7
Boiled OnionsBoiled and Drained Onions11362.160.350.0450.8011553.816.42512.51615.52.73
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared5210.940.20.0680.350116NANANANA8.858.92.76
Blanched AlmondsNuts, almonds, blanched84.744.53.350.00310.50163.9200.0253.788.4182.78
Boiled White Sweet CornBoiled and Drained White Sweet Corn5157.2710.0933.020112405.263.6311417.22.84
Plain Almond ButterPlain Almond Butter no Salt81.4453.40.00611015.33.600.0163.538.4172.84
Refrigerated Hash Brown PotatoesUnprepared Refrigerated Hash Brown Potatoes5950.48NANANA01145.42.143.2010.710.42.86
Toasted Dried CoconutToasted Dried Coconut Meat84.539.735.2NA0.43037.5NANANANANA4.482.86
Boiled Frozen sweet yellow Corn kernelsBoiled Frozen sweet yellow Corn kernels, drained6174.140.640.0561.90119192.842.96121515.72.9
Dried Shiitake MushroomsMushrooms, shiitake, dried1691.670.380.0220.2301273.73NANANA19.4162.9
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids8206.30.630.0571.860114341.42.133014162.95
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids8206.30.630.0571.860114341.42.133014162.95
Boiled RutabagasBoiled and Drained Rutabagas166730.480.950.6301146625.734.35.833015.53
White Sweet CornRaw White Sweet Corn5816.861.060.0933.15011118.7NANANA15.718.73.02
Yellow Sweet CornRaw Yellow Sweet Corn5817.851.90.0812.74010936.411.3205.1711.6193.02
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added82.445.43.47011014.63.7500.0333.68.6517.53.03
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.53.1
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2092.50.370.0630.580110NANANANANA9.373.14
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.383.15
Macronutrients in Top 100 Nuts & Vegetables with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all nuts & vegetables , sorted by least amount of Iron per 500 calories.
Top 5 nuts & vegetables with least amount of iron per 500 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Home prepared Hash Brown Potatoes
- Frozen Crosscut French Fried Sweet Potatoes, Unprepared
- Sauteed Yellow Onions