Nutrition Map

Omega 3 ALA C18:3n-3 Alpha-Linolenic AcidOmega 3 EPA C20:5n-3 Eicosapentaenoic AcidOmega 3 DHA C22:6n-3 Docosahexaenoic AcidVitamin A (Retinol, Beta-Carotene)Vitamin C (Ascorbic Acid)Vitamin D (Calciferol)Vitamin E (Tocopherol)Vitamin KVitamin B1 (Thiamine)Vitamin B2 (Riboflavin)Vitamin B3 (Niacin)Vitamin B6 (Pyridoxine)Vitamin B12 (Cobalamin)CalciumIronMagnesiumPotassiumZincPhosphorusIodineSeleniumCopperManganese

Omega 3 ALA C18:3n-3 Alpha-Linolenic Acid

Food	Score
Flaxseed Oil	100
Wheat-Germ Oil	14.8
Cod Liver Oil	13.9
Butter	10.3
Beef	4.5
Pecans	4
Kale	2.9
Parsley	2.7

Omega 3 EPA C20:5n-3 Eicosapentaenoic Acid

Food	Score
Herring	100
Mackerel	53.3
Kale	50.1
Eel	41.9
Halibut	38.7
Salmon	32.8
Trout	31.7
Lobster	30.1

Omega 3 DHA C22:6n-3 Docosahexaenoic Acid

Food	Score
Trout	100
Halibut	9.3
Gar Fish	6.2
Mussels	6.2
Crab	5.9
Haddock	5.4
Tuna	4.1
Flounder	3.8

Vitamin A (Retinol, Beta-Carotene)

Food	Score
Carrot	100
Sweet Potato	95
Spinach	85
Kale	80
Liver	75
Bell Pepper	70
Mango	65
Apricot	60

Vitamin C (Ascorbic Acid)

Food	Score
Orange	100
Kiwi	95
Bell Pepper	90
Strawberries	85
Broccoli	80
Papaya	75
Pineapple	70
Brussels Sprouts	65

Vitamin D (Calciferol)

Food	Score
Cod Liver Oil	100
Salmon	90
Mackerel	85
Egg Yolk	80
Tuna	75
Sardines	70
Fortified Milk	65
Mushrooms (exposed to sunlight)	60

Vitamin E (Tocopherol)

Food	Score
Sunflower Seeds	100
Almonds	95
Spinach	90
Avocado	85
Butternut Squash	80
Olive Oil	75
Broccoli	70
Peanuts	65

Vitamin K

Food	Score
Kale	100
Spinach	95
Broccoli	90
Brussels Sprouts	85
Cabbage	80
Asparagus	75
Kiwi	70
Green Beans	65

Vitamin B1 (Thiamine)

Food	Score
Whole Grains	100
Sunflower Seeds	95
Pork	90
Peas	85
Black Beans	80
Lentils	75
Macadamia Nuts	70
Fortified Cereals	65

Vitamin B2 (Riboflavin)

Food	Score
Liver	100
Eggs	95
Almonds	90
Mushrooms	85
Spinach	80
Yogurt	75
Milk	70
Beef	65

Vitamin B3 (Niacin)

Food	Score
Chicken Breast	100
Tuna	95
Turkey	90
Salmon	85
Peanuts	80
Brown Rice	75
Mushrooms	70
Avocado	65

Vitamin B6 (Pyridoxine)

Food	Score
Chickpeas	100
Tuna	95
Salmon	90
Potatoes	85
Bananas	80
Turkey	75
Spinach	70
Watermelon	65

Vitamin B12 (Cobalamin)

Food	Score
Clams	100
Liver	95
Salmon	90
Beef	85
Eggs	80
Fortified Cereals	75
Dairy Products	70
Tuna	65

Calcium

Food	Score
Yogurt	100
Cheese	95
Sardines (with bones)	90
Tofu (fortified)	85
Kale	80
Almonds	75
Broccoli	70
Oranges	65

Iron

Food	Score
Red Meat	100
Liver	95
Lentils	90
Spinach	85
Quinoa	80
Pumpkin Seeds	75
Fortified Cereals	70
Chickpeas	65

Magnesium

Food	Score
Pumpkin Seeds	100
Almonds	95
Spinach	90
Cashews	85
Black Beans	80
Avocado	75
Dark Chocolate	70
Whole Grains	65

Potassium

Food	Score
Bananas	100
Sweet Potatoes	95
Avocados	90
Spinach	85
Coconut Water	80
Beans	75
Salmon	70
Lentils	65

Zinc

Food	Score
Oysters	100
Beef	95
Pumpkin Seeds	90
Chickpeas	85
Cashews	80
Yogurt	75
Oatmeal	70
Fortified Cereals	65

Phosphorus

Food	Score
Chicken	100
Turkey	95
Pork	90
Seafood	85
Lentils	80
Milk	75
Yogurt	70
Cheese	65

Iodine

Food	Score
Seaweed	100
Cod	95
Yogurt	90
Iodized Salt	85
Eggs	80
Tuna	75
Shrimp	70
Prunes	65

Selenium

Food	Score
Brazil Nuts	100
Tuna	95
Halibut	90
Eggs	85
Sunflower Seeds	80
Chicken Breast	75
Brown Rice	70
Spinach	65

Copper

Food	Score
Liver	100
Oysters	95
Spirulina	90
Shiitake Mushrooms	85
Nuts and Seeds	80
Dark Chocolate	75
Tofu	70
Sweet Potatoes	65

Manganese

Food	Score
Pineapple	100
Brown Rice	95
Oats	90
Spinach	85
Tempeh	80
Almonds	75
Sweet Potatoes	70
Lentils	65