Iron, Fe

Flour, potato

Flour, soy, full-fat

Egg, yolk, dried

Seeds, pumpkin seeds (pepitas), raw

Flour, coconut

Flour, amaranth

Flour, soy, defatted

Lentils, dry

Sesame butter, creamy

Egg, whole, dried

Beans, cannellini, dry

Nuts, cashew nuts, raw

Blackeye pea, dry

Flaxseed, ground

Flour, wheat, all-purpose, enriched, bleached

Flour, bread, white, enriched, unbleached

Flour, wheat, all-purpose, enriched, unbleached

Nuts, pine nuts, raw

Seeds, sunflower seed kernels, dry roasted, with salt added

Chickpeas, (garbanzo beans, bengal gram), dry

Flour, quinoa

Flour, corn, yellow, fine meal, enriched

Seeds, sunflower seed, kernel, raw

Oats, whole grain, rolled, old fashioned

Egg, yolk, raw, frozen, pasteurized

Almond butter, creamy

Flour, oat, whole grain

Flour, cassava

Flour, whole wheat, unenriched

Flour, buckwheat

Oats, whole grain, steel cut

Flour, spelt, whole grain

Nuts, almonds, whole, raw

Flour, sorghum

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

Nuts, hazelnuts or filberts, raw

Nuts, pistachio nuts, raw

Bread, white, commercially prepared

Flour, barley

Flour, almond

Nuts, almonds, dry roasted, with salt added

Restaurant, Chinese, sweet and sour pork

Restaurant, Chinese, sweet and sour pork

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted

Bread, whole-wheat, commercially prepared

Flour, rye

Millet, whole grain

Nuts, brazilnuts, raw

Buckwheat, whole grain

Flour, semolina, fine

Hummus, commercial

Nuts, pecans, halves, raw

Sausage, pork, chorizo, link or ground, cooked, pan-fried

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Sausage, pork, chorizo, link or ground, cooked, pan-fried

Cookies, oatmeal, soft, with raisins

Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw

Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw

Nuts, walnuts, English, halves, raw

Beef, ground, 90% lean meat / 10% fat, raw

Beef, chuck, roast, boneless, choice, raw

Figs, dried, uncooked

Figs, dried, uncooked

Beef, ground, 80% lean meat / 20% fat, raw

Beef, round, top round, boneless, choice, raw

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

Nuts, macadamia nuts, raw

Peanut butter, creamy

Beef, flank, steak, boneless, choice, raw

Egg, whole, raw, frozen, pasteurized

Peanut butter, smooth style, with salt

Beans, black, canned, sodium added, drained and rinsed

Fish, tuna, light, canned in water, drained solids

Eggs, Grade A, Large, egg whole

Beef, ribeye, steak, boneless, choice, raw

Flour, chestnut

Kale, raw

Beans, navy, canned, sodium added, drained and rinsed

Mustard, prepared, yellow

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

Peanuts, raw

Sausage, breakfast sausage, beef, pre-cooked, unprepared

Sausage, breakfast sausage, beef, pre-cooked, unprepared

Flour, semolina, coarse and semi-coarse

Flour, rice, brown

Restaurant, Latino, pupusas con frijoles (pupusas, bean)

Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed

Beans, cannellini, canned, sodium added, drained and rinsed

Beans, great northern, canned, sodium added, drained and rinsed

Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed

Cheese, pasteurized process cheese food or product, American, singles

Sausage, Italian, pork, mild, cooked, pan-fried

Sausage, Italian, pork, mild, cooked, pan-fried

Beans, pinto, canned, sodium added, drained and rinsed

Pork, cured, bacon, cooked, restaurant

Mushroom, enoki

Spinach, baby

Spinach, baby

Rice, brown, long grain, unenriched, raw

Flour, wheat, all-purpose, unenriched, unbleached

Sausage, turkey, breakfast links, mild, raw

Sausage, turkey, breakfast links, mild, raw

Frankfurter, beef, unheated

Onion rings, breaded, par fried, frozen, prepared, heated in oven

Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed

Turkey, ground, 93% lean/ 7% fat, raw

Blackeye pea, canned, sodium added, drained and rinsed

Spinach, mature

Spinach, mature

Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed

Flour, 00

Lettuce, cos or romaine, raw

Lettuce, cos or romaine, raw

Chicken, broilers or fryers, drumstick, meat only, cooked, braised

Pork, loin, tenderloin, boneless, raw

Restaurant, Latino, tamale, pork

Flour, pastry, unenriched, unbleached

Ham, sliced, restaurant

Kale, frozen, cooked, boiled, drained, without salt

Pork, ground, raw

Beans, snap, green, canned, regular pack, drained solids

Sauce, pasta, spaghetti/marinara, ready-to-serve

Mushroom, beech

Mushroom, oyster

Mushroom, oyster

Broccoli, raw

Broccoli, raw

Mushroom, lion's mane

Mushroom, lion's mane

Beans, snap, green, raw

Chicken, thigh, boneless, skinless, raw

Chicken, ground, with additives, raw

Ham, sliced, pre-packaged, deli meat (96%fat free, water added)

Tomatoes, canned, red, ripe, diced

Soy milk, unsweetened, plain, shelf stable

Soy milk, unsweetened, plain, shelf stable

Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised

Mushroom, pioppini

Cheese, pasteurized process, American, vitamin D fortified

Restaurant, Chinese, fried rice, without meat

Pork, loin, boneless, raw

Raspberries, raw

Raspberries, raw

Cheese, parmesan, grated

Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)

Carrots, frozen, unprepared

Ketchup, restaurant

Sauce, salsa, ready-to-serve

Sauce, salsa, ready-to-serve

Lettuce, leaf, red, raw

Sweet potatoes, orange flesh, without skin, raw

Potatoes, red, without skin, raw

Potatoes, russet, without skin, raw

Melons, cantaloupe, raw

Melons, cantaloupe, raw

Potatoes, gold, without skin, raw

Soy milk, sweetened, plain, refrigerated

Peppers, bell, orange, raw

Peppers, bell, yellow, raw

Chicken, breast, boneless, skinless, raw

Peppers, bell, red, raw

Peaches, yellow, raw

Flour, rice, glutinous

Blueberries, raw

Blueberries, raw

Mushroom, king oyster

Tomatoes, grape, raw

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)

Oranges, raw, navels

Lettuce, leaf, green, raw

Mushroom, crimini

Olives, green, Manzanilla, stuffed with pimiento

Nectarines, raw

Tomato juice, with added ingredients, from concentrate, shelf stable

Almond milk, unsweetened, plain, shelf stable

Almond milk, unsweetened, plain, shelf stable

Strawberries, raw

Strawberries, raw

Onions, yellow, raw

Lettuce, romaine, green, raw

Oat milk, unsweetened, plain, refrigerated

Strawberries, raw

Strawberries, raw

Kiwifruit, green, raw

Cheese, American, restaurant

Onions, red, raw

Pickles, cucumber, dill or kosher dill

Mushrooms, white button

Mushrooms, white button

Fish, pollock, raw

Flour, rice, white, unenriched

Mushroom, maitake

Cheese, mozzarella, low moisture, part-skim

Grapes, green, seedless, raw

Grapes, green, seedless, raw

Peppers, bell, green, raw

Egg, white, raw, frozen, pasteurized

Cheese, dry white, queso seco

Cheese, dry white, queso seco

Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)

Fish, haddock, raw

Pears, raw, bartlett

Grapes, red, seedless, raw

Grapes, red, seedless, raw

Cheese, cheddar

Carrots, mature, raw

Onions, white, raw

Mushrooms, shiitake

Mushrooms, shiitake

Cheese, parmesan, grated, refrigerated

Rice, white, long grain, unenriched, raw

Mushroom, portabella

Cheese, swiss

Cheese, cottage, lowfat, 2% milkfat

Cheese, swiss

Cranberry juice, not fortified, from concentrate, shelf stable

Almond milk, unsweetened, plain, refrigerated

Grape juice, white, with added vitamin C, from concentrate, shelf stable

Cherries, sweet, dark red, raw

Tomato, roma

Tomato, roma

Cheese, ricotta, whole milk

Cheese, ricotta, whole milk

Yogurt, Greek, strawberry, nonfat

Carrots, baby, raw

Orange juice, no pulp, not fortified, not from concentrate, refrigerated

Grapefruit juice, white, canned or bottled, unsweetened

Yogurt, Greek, plain, nonfat

Apples, granny smith, with skin, raw

Apples, granny smith, with skin, raw

Cheese, feta, whole milk, crumbled

Cabbage, green, raw

Orange juice, no pulp, not fortified, from concentrate, refrigerated

Apples, gala, with skin, raw

Apples, gala, with skin, raw

Pineapple, raw

Oil, coconut

Sugars, granulated

Sugars, granulated

Applesauce, unsweetened, with added vitamin C

Applesauce, unsweetened, with added vitamin C

Grape juice, purple, with added vitamin C, from concentrate, shelf stable

Apple juice, with added vitamin C, from concentrate, shelf stable

Lettuce, iceberg, raw

Apples, fuji, with skin, raw

Grapefruit juice, red, not fortified, not from concentrate, refrigerated

Apples, fuji, with skin, raw

Buttermilk, low fat