Foods containing 04-06 mers
| 1 teaspoon = 5 gm / .17 oz | 1 tablespoon = 15 gm / .5 oz | 1 oz = 30 gm | 1 cup = 240 gm / 8 oz | 1 pound = 454 gm / 16 oz |
|---|
| mg per 100 grams | Significant Amount | Food | Serving Size | Typical Serving |
|---|---|---|---|---|
| 912 | 🏆 | Cocoa, powder | ||
| 390.45 | 🏆 | Chocolate, dark | ||
| 164.525 | Sorghum, whole grain | |||
| 107.86667 | Common bean [Others], whole, raw | |||
| 101.4 | Pecan nut | |||
| 67.7 | Hazelnut, raw | |||
| 57.53333 | Plum, fresh | |||
| 53.85 | Chocolate, milk | |||
| 42.2 | Pistachio | |||
| 40.31 | Black chokeberry | |||
| 40 | Almond | |||
| 28.1 | Strawberry, raw | |||
| 26.5 | Apple [Dessert], whole, raw | |||
| 25.7 | Lowbush blueberry, raw | |||
| 22.75 | Apple [Dessert], peeled | |||
| 22.1 | Walnut | |||
| 19.6 | Highbush blueberry, raw | |||
| 10.8 | Black elderberry | |||
| 8.74857 | Blackcurrant, raw | |||
| 8.4 | Grape [Green] | |||
| 7.3 | Cowpea, whole, raw | |||
| 7.2 | Mango | |||
| 6.87 | Redcurrant, raw | |||
| 6.7 | Wine [Red] | 12 Oz/ 340gm | ||
| 6.1 | Grape [Black] | |||
| 5.9 | Date, fresh | |||
| 5.09 | Gooseberry | |||
| 4.9 | Apricot, raw | |||
| 4.75 | Blackberry, raw | |||
| 3.2 | Avocado, raw | |||
| 3.15 | Kiwi | |||
| 2.8 | Peanut, roasted | |||
| 2.3 | Banana, raw |