The following recommended serving sizes and nutritional information are based on the USDA’s National Nutrient Database; the Dietary Reference Intakes (DRI) come from the National Academy of Sciences (1997 to 2004). The percentages are calculated for women between the ages of 31 and 50 who are not pregnant.

FRUITS	per serving amount	calories	fat	fiber	other
APRICOTS	1 cup raw (sliced)	79	.6 g	3.3 g = 13% DRI	Beta- carotene 1,805 mcg Potassium 427 mg = 9% DRI Vitamin C 16.5 mg = 22% DRI
BLACKBERRIES	1 cup raw	62	.7 g	7.6 g = 30% DRI	Vitamin C 30.2 mg = 40% DRI Vitamin E 1.7 mg = 11%DRI
BLUEBERRIES	1 cup raw	84	.5 g	3.6 g = 14% DRI	Vitamin C 14.4 mg = 19% DRI Vitamin E .84 mg = 6% DRI
RASPBERRIES	1 cup raw	64	.8 g	8 g = 32% DRI	Vitamin C 32.2 mg = 43% DRI Vitamin E 1.1 mg = 7% DRI
STRAWBERRIES	1 cup raw (whole)	46	.4 g	3 g = 12% DRI	Vitamin C 84.7 mg = 113% DRI Vitamin E .42 mg = 3% DRI
GRAPEFRUITS	1 large	106	3.7 g = 15% DRI	.3 g	Folate 33 mcg = 8% DRI Lycopene 3,768 mcg Vitamin C 114 mg = 152% DRI 1 large
ORANGES	1 large	86	.2 g	4.4 g =18% DRI	Folate 55 mcg = 14% DRI Potassium 333 mg = 7% DRI Vitamin C 97.9 mg = 131% DRI1 cup (sliced)
KIWI FRUITS	1 cup (sliced)	110	.9 g	5.4 g = 22% DRI	Potassium 562 mg = 12% DRI Vitamin C 166.9 mg = 223% DRI Vitamin E 2.6 mg = 17% DRI
PAPAYAS	1 medium	119	.4 g	5.5 g = 22% DRI	Folate 116 mcg = 29% DRI Vitamin A  167 mcg* = 24% DRI Vitamin C  188 mg = 251% DRI Vitamin E  2.2 mg = 15% DRI
PEARS	1 medium	103	.2 g	5.5 g = 22% DRI	Potassium 212 mg = 5% DRI Vitamin C 7.5 mg = 10% DRI

VEGETABLES	per serving amount	calories	fat	fiber	other
ARTICHOKES	1 cooked	64	.4 g	10.3 g = 41% DRI	Folate  107 mcg = 27% DRI Magnesium  50 mg = 16% DRI Potassium  343 mg = 7% DRI
ASPARAGUS	8 spears cooked	26	.3 g	2.4 g = 10% DRI	Folate  179 mcg = 45% DRI Selenium 7.3 mcg = 13% DRI  Vitamin A  60 mcg* = 9% DRI Vitamin K 60.7 mcg = 67% DRI
AVOCADOS	1 cup (sliced)	234	21.4 g	9.8 g = 39% DRI	Potassium 708 mg = 15% DRI Protein  2.9 g = 6% DRI
BEETS	4 cooked	88	.4 g	4 g = 16% DRI	Beta- carotene 42 mcg Folate 60 mcg = 40% DRI  Iron 1.6 mg = 9% DRI Potassium 610 mg = 13% DRI
BELL PEPPERS (RED)	1 cup raw (chopped)	46	.5 g	3.1 g = 12% DRI	Beta-carotene 2,420 mg Vitamin B6  .4 mg = 31% DRI Vitamin C 190.3 mg = 254% DRI
BROCCOLI	1 cup cooked florets	55	.6 g	5.1 g = 20% DRI	Calcium 62 mg = 6% DRI Folate 168 mcg = 42% DRI Potassium 457 mg = 10% DRI Riboflavin .2 mg = 18% DRI Vitamin C 101.2 mg = 135% DRI
BRUSSELS SPROUTS	1 cup cooked	56	0.8 g	4.1 g = 16% DRI	Folate 94 mcg = 24% DRI Potassium 495 mg = 11% DRI Vitamin A 61 mcg* = 9% DRI Vitamin C 96.7 mg = 129% DRI
CARROTS	1 cup raw (chopped)	52	0.3 g	3.6 g = 14% DRI	Calcium 42 mg = 4% DRI Vitamin A 1,069 mcg* = 153% DRI Vitamin C 7.6 mg = 10% DRI
KALE	1 cup cooked (chopped)	36	0.5 g	2.6 g = 10% DRI	Calcium 94 mg = 9% DRI Iron 1.2 mg = 7% DRI Vitamin A 885 mcg = 126% DRI Vitamin C 53.3 mg = 71% DRI Vitamin K 1,062 mcg = 1,180% DRI
MUSHROOMS (WHITE BUTTON)	1 cup raw (whole)	21	.3 g	1 g = 4% DRI	Protein 3 g = 7% DRI
MUSHROOM (HEN-OF-THE-WOODS)	1 cup raw (diced)	22	.1 g	1.9 g = 8% DRI	Protein 1.4 g = 3% DRI Vitamin D 20.6 mcg = 412% DRI
MUSHROOMS (MOREL)	1 cup raw	20	.4 g	1.8 g = 7% DRI	Protein 2.1 g = 5% DRI
MUSHROOMS (PORTOBELLO)	1 cup raw (diced)	19	.3 g	1.1 g = 4% DRI	Potassium 313 mg = 7% DRI Protein 1.8 g = 4% DRI
MUSHROOMS (OYSTER)	1 cup raw (sliced)	28	.4 g	2 g = 8% DRI	Protein 2.9 g = 6% DRI
MUSHROOMS (SHIITAKE)	1 cup raw	24	.3 g	1.75 g = 7% DRI	Protein 1.6 g = 3% DRI
SPINACH	1 cup cooked	41	.5 g	4.3 g = 17% DRI	Folate 263 mcg = 66% DRI Magnesium 157 mg = 49% DRI Vitamin B6 .4 mg = 34% DRI Vitamin C 17.6 mg = 23% DRI Vitamin K 888 mcg = 987% DRI
SWEET POTATOES	1 medium cooked	103	.2 g	3.8 g = 15% DRI	Beta-carotene 13,120 mcg Folate 7 mcg = 2% DRI Vitamin B6 .3 mg = 25% DRI Vitamin C 22.3 mg = 30% DRI Vitamin E .8 mg = 5% DRI
SWISS CHARD	1 cup cooked (chopped)	35	.1 g	3.7 g = 15% DRI	Magnesium 150 mg = 47% DRI Vitamin C 31.5 mg = 42% DRI Vitamin E 3.3 mg = 22% DRI Vitamin K 573 mcg = 636% DRI
TOMATOES	1 large raw	33	.4 g	2.2 g = 9% DRI	Folate 27 mcg = 7% DRI Iron .5 mg = 3% DRI Lycopene 4,683 mcg
WINTER SQUASH (ACORN)	1 cup cooked	115	.3 g	9 g = 36% DRI	Potassium 896 mg = 19% DRI Vitamin B6 .4 mg = 31% DRI Vitamin C 22.1 mg = 30% DRI
WINTER SQUASH (BUTTERNUT)	1 cup cooked	82	.2 g	6.4 g = 26% DRI	Potassium 582 mg = 12% DRI Vitamin B6 .3 mg = 19% DRI Vitamin C 31 mg = 41% DRI

GRAINS & LEGUMES	per serving amount	calories	fat	fiber	other
BROWN RICE	1 cup cooked medium-grain	218	1.6 g	3.5 g = 14% DRI	Manganese 2.14 mg = 119% DRI Vitamin B6 .3 mg = 23% DRI
OATS	1/3 cup uncooked	200	3.6 g	5.5 g = 22% DRI	Iron 2.4 mg = 13% DRI Magnesium 91 mg = 28% DRI Manganese 2.5 mg = 139% DRI Phosphorus 269 mg = 38% DRI Potassium 221 mg = 4.7% DRI Thiamin  .4 mg = 36% DRI
QUINOA	1 cup cooked	222	3.6 g	5.2 g = 21% DRI	Iron 2.8 mg = 16% DRI Magnesium 118 mg = 37% DRI Riboflavin .2 mg = 18% DRI Vitamin B6 .2 mg = 15% DRI Zinc 2 mg = 25% DRI
BLACK BEANS	1 cup cooked	227	.9 g	15 g = 60% DRI	Folate 256 mcg = 64% DRI Niacin  (B3) .9 mg = 6% DRI Pantothenic acid (B5) .4 mg = 8% DRI   Protein  15.2 g = 33% DRI Riboflavin (B2) .1 mg = 9% DRI Thiamin  (B1) .4 mg = 36% DRI
CHICKPEAS	1 cup cooked	269	4.3 g	12.5 g = 50% DRI	Folate 282 mcg = 71% DRI Niacin  (B3) .9 mg = 6% DRI Pantothenic acid  (B5) .5 mg = 9% DRI Protein  14.5 g = 32% DRI Ribofl avin (B2) .1 mg = 9% DRI Thiamin  (B1) .2 mg = 17% DRI   Vitamin B6  .2 mg = 18% DRI
KIDNEY BEANS	1 cup cooked	225	.9 g	11.3 g = 45% DRI	Folate 230 mcg = 58% DRI Niacin  (B3) 1 mg = 7% DRI Pantothenic acid (B5) .4 mg = 8% DRI   Protein  15.4 g = 33% DRI Riboflavin  (B2) .1 mg = 9% DRI Thiamin  (B1) .3 mg = 26% DRI Vitamin B6  .2 mg = 16% DRI
LENTILS	1 cup cooked	230	.8 g	15.6 g = 62% DRI	Folate 358 mcg = 90% DRI Niacin  (B3) 2.1 mg = 15% DRI Pantothenic acid  (B5) 1.3 mg = 25% DRI Protein  18 g = 39% DRI   Riboflavin  (B2) .15 mg = 14% DRI Thiamin (B1) .3 mg = 31% DRI Vitamin B6 .4 mg = 27% DRI
NAVY BEANS	1 cup cooked	255	1.1 g	19.1 g = 76% DRI	Folate 255 mcg = 64% DRI Niacin  (B3) 1.2 mg = 8% DRI Pantothenic acid  (B5) .5 mg = 10% DRI Protein 15 g = 33% DRI   Riboflavin  (B2) .1 mg = 11% DRI Thiamin (B1) .4 mg = 39% DRI Vitamin B6 .3 mg = 19% DRI
PEAS	1 cup cooked	134	.4 g	8.8 g = 35% DRI	Folate 101 mcg = 25% DRI Protein 8.6 g = 19% DRI Thiamin (B1) .4 mg = 38% DRI
SOYBEANS	1 cup cooked	298	15.4 g	10.3 g = 41% DRI	Folate  93 mcg = 23% DRI Potassium 886 mg = 19% DRI Protein 28.6 g = 62% DRI
WHITE BEANS	1 cup cooked	249	.6 mg	11.3 g = 45% DRI	Folate  145 mcg = 36% DRI   Niacin (B3) .3 mg = 2% DRI Pantothenic acid  (B5) .4 mg = 8% DRI Protein 17.4 g = 40% DRI Riboflavin (B2) .1 mg = 7% DRI Thiamin (B1) .2 mg = 19% DRI Vitamin B6 .2 mg= 13% DRI

NUTS & SEEDS	per serving amount	calories	fat	fiber	other
ALMONDS	1 ounce (about 23 whole)	163	14 g	3.5 g = 14% DRI	Calcium 75 mg = 8% DRI   Iron 1.1 mg = 13% DRI Magnesium 76 g = 24% DRI Protein 6 g = 13% DRI
PECANS	1 ounce (19 halves)	196	20.4 g	2.7 g = 11% DRI	L-arginine .3 g Protein 2.6 g = 6% DRI Vitamin E  .4 mg = 3% DRI
WALNUTS	1 ounce (14 halves)	185	18.5 g	1.9 g = 8% DRI	ALA (omega-3 fatty acid) 2.6 g = 234% DRI L-arginine .6 g Protein 4.3 g = 9% DRI Vitamin E .2 mg = 1% DRI
FLAXSEED	1 tablespoon ground	37	3 g	1.9 g = 8% DRI	ALA () 1.6 g = 154% DRI
PUMPKIN SEEDS	1 ounce	158	14 g	1.7 g = 7% DRI	Magnesium 168 mg = 53% DRI Protein  8.6 g = 19% DRI Zinc 2.2 mg = 28% DRI

FISH, DAIRY, EGGS	per serving amount	calories	fat	fiber	other
EGGS	1 large hard- boiled	78	5.3 g	0 = 0% DRI	Choline 112.7 mg = 27% DRI Folate 22 mcg = 6% DRI Potassium 63 mg = 1% DRI Protein 6.3 g = 14% DRI Vitamin A 74 mcg* = 11% DRI
YOGURT	1 cup plain low-fat	154	3.8 g	0 g = 0% DRI	Calcium 448 mg = 30% DRI Phosphorus 353 mg = 33% DRI Potassium 573 mg = 8% DRI
RAINBOW TROUT	3 ounces cooked farmed	128	5 g	0 g = 0% DRI	DHA (omega-3 fatty acid) .4 g EPA (omega-3 fatty acid) .4 g Niacin  (B3) 4.9 mg = 35% DRI Pantothenic acid (B5) 1 mg = 20% DRI Protein 19.5 g = 42% DRI Vitamin B12 5.4 mcg = 223% DRI
SABLEFISH	3 ounces cooked wild	212	16.7 g	0 = 0% DRI	DHA (omega-3 fatty acid) .8 g EPA (omega-3 fatty acid) .7 g Niacin  (B3) 4.4 mg = 31% DRI Protein 14.6 g = 32% DRI Selenium 40 mcg = 73% DRI Vitamin B12 1.2 mcg = 51% DRI
WILD ALASKA SALMON	3 ounces cooked wild	118	3.7 g	0 = 0% DRI	DHA (omega-3 fatty acid) .6 g EPA (omega-3 fatty acid) .3 g Niacin  (B3) 6.8 mg = 48% DRI Phosphorus 274 mg = 39% DRI Protein 19.9 g = 43% DRI Selenium 32.3 mcg = 59% DRI Vitamin B12 4.3 mcg = 177% DRI

*Based on a conversion of 1 retinol activity equivalents = 1 mcg retinol or 12 mcg beta-carotene