Mushrooms are the only non-animal natural source of vitamin D.
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NutriVals is a free database of Nutrition Facts.

Cereals

Average Nutrition Facts (100g)

RDA
Energy 367.6 kcal
1538 kJ
18%
Water 11.96 g
12 ml
1%
Protein 10.7 g 21%
Carbohydrate 73.04 g 27%
Sugars 0.93 g 2%
Starch 34.5 g
Fiber 4.26 g 15%
Fat 3.05 g 4%
Saturated 2 0.48 g (of recommended max) 2%
Monounsatured 0.82 g 2%
Polyunsatured 1.29 g 6%

2 A maximum of 20g of saturated fat per day is recommended

Minerals

Calcium (Ca) 27.6 mg 2%
Iron (Fe) 2.4 mg 13%
Magnesium (Mg) 91.6 mg 22%
Phosphorus (P) 254.4 mg 20%
Potassium (K) 264 mg 6%
Sodium (Na) 3.8 mg 0%
Zinc (Zn) 2.09 mg 19%
Copper (Cu) 0.3 mg 33%
Manganese (Mn) 1.76 mg 77%
Selenium (Se) 0.02 mg 36%

Vitamins

Thiamin (B1) 0.21 mg 18%
Riboflavin (B2) 0.13 mg 10%
Niacin (B3) 1.51 mg 9%
Pantothenic acid (B5) 1 mg 20%
Pyridoxine (B6) 0.2 mg 12%
Folate (B9) 0.05 mg 13%
Vitamin E 0.59 mg 4%

Amino acids

Arginine 0.74 g
Histidine 0.28 g 40%
Lysine 0.48 g 23%
Aspartic acid 0.9 g
Glutamic acid 2.64 g
Serine 0.56 g
Threonine 0.38 g 36%
Glutamine 0.22 g
Cysteine 0.26 g
Glycine 0.51 g
Proline 0.78 g
Alanine 0.49 g
Isoleucine 0.45 g 32%
Leucine 0.84 g 31%
Methionine 0.2 g 19%
Phenylalanine 0.57 g 33%
Tryptophan 0.15 g 54%
Tyrosine 0.28 g
Valine 0.57 g 31%

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Food
Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine