| 1 | 🍗Goose Liver Poultry Products | 4 oz raw | 812mcg | 203% | |
| 2 | 🍗Duck Domesticated Poultry Products | 4 oz raw | 812mcg | 203% | |
| 3 | 🍗Turkey All Classes Poultry Products | 4 oz raw | 745mcg | 186% | |
| 4 | 🍗Chicken Liver Poultry Products | 4 oz raw | 647mcg | 162% | |
| 5 | 🫘Yardlong Beans Mature Seeds Legumes and Legume Products | 1/2 cup | 592mcg | 148% | |
| 6 | 🍗Turkey All Classes Poultry Products | 3 oz cooked | 587mcg | 147% | |
| 7 | 🫘Cowpeas Common (blackeyes Legumes and Legume Products | 1/2 cup | 570mcg | 142% | |
| 8 | 🫘Mung Beans Mature Seeds Legumes and Legume Products | 1/2 cup | 563mcg | 141% | |
| 9 | 🫘Adzuki Beans Legumes and Legume Products | 1/2 cup | 560mcg | 140% | |
| 10 | 🫘Cranberry (roman) Beans Legumes and Legume Products | 1/2 cup | 544mcg | 136% | |
| 11 | 🫘Chickpeas (garbanzo Beans Bengal Gram) Legumes and Legume Products | 1/2 cup | 501mcg | 125% | |
| 12 | 🍽️Macaroni Or Noodles With Cheese Microwaveable Meals, Entrees, and Side Dishes | 1 cup | 500mcg | 125% | |
| 13 | 🍗Chicken Liver Poultry Products | 3 oz cooked | 491mcg | 123% | |
| 14 | 🍗Chicken Liver Poultry Products | 3 oz cooked | 476mcg | 119% | |
| 15 | 🫘Lentils Legumes and Legume Products | 1/2 cup | 431mcg | 108% | |
| 16 | 🫘Pink Beans Legumes and Legume Products | 1/2 cup | 417mcg | 104% | |
| 17 | 🫘Pigeon Peas (red Gram) Mature Seeds Legumes and Legume Products | 1/2 cup | 410mcg | 103% | |
| 18 | 🫘Black Beans Legumes and Legume Products | 1/2 cup | 400mcg | 100% | |
| 19 | 🫘Black Turtle Beans Legumes and Legume Products | 1/2 cup | 400mcg | 100% | |
| 20 | 🌾White Rice Cereal Grains and Pasta | 3/4 cup cooked | 385mcg | 96% | |
| 21 | 🫘Broadbeans (fava Beans) Mature Seeds Legumes and Legume Products | 1/2 cup | 381mcg | 95% | |
| 22 | 🫘Lima Beans Thin Seeded (baby) Legumes and Legume Products | 1/2 cup | 360mcg | 90% | |
| 23 | 🫘French Beans Legumes and Legume Products | 1/2 cup | 359mcg | 90% | |
| 24 | 🫘Lima Beans Mature Seeds Legumes and Legume Products | 1/2 cup | 356mcg | 89% | |
| 25 | 🫘Yellow Beans Legumes and Legume Products | 1/2 cup | 350mcg | 88% | |
| 26 | 🫘White Beans Legumes and Legume Products | 1/2 cup | 349mcg | 87% | |
| 27 | 🫘Small White Beans Legumes and Legume Products | 1/2 cup | 347mcg | 87% | |
| 28 | 🍖Lamb Variety Meats and By-products Lamb, Veal, and Game Products | 3 oz cooked | 340mcg | 85% | |
| 29 | 🫘Soybeans Mature Seeds Legumes and Legume Products | 1/2 cup | 338mcg | 84% | |
| 30 | 🫘Navy Beans Legumes and Legume Products | 1/2 cup | 328mcg | 82% | |
| 31 | 🌾White Rice Cereal Grains and Pasta | 3/4 cup cooked | 323mcg | 81% | |
| 32 | 🫘Lupins Mature Seeds Legumes and Legume Products | 1/2 cup | 320mcg | 80% | |
| 33 | 🥩Beef Variety Meats and By-products Beef Products | 4 oz raw | 319mcg | 80% | |
| 34 | 🍲Soup Ramen Noodle Soups, Sauces, and Gravies | 1 cup | 299mcg | 75% | |
| 35 | 🍖Veal Variety Meats and By-products Lamb, Veal, and Game Products | 3 oz cooked | 298mcg | 74% | |
| 36 | 🍲Soup Ramen Noodle Soups, Sauces, and Gravies | 1 cup | 289mcg | 72% | |
| 37 | 🥬Arrowroot Vegetables and Vegetable Products | 85 g serving | 287mcg | 72% | |
| 38 | 🍲Soup Ramen Noodle Soups, Sauces, and Gravies | 1 cup | 284mcg | 71% | |
| 39 | 🍖Veal Variety Meats and By-products Lamb, Veal, and Game Products | 3 oz cooked | 281mcg | 70% | |
| 40 | 🍲Soup Ramen Noodle Soups, Sauces, and Gravies | 1 cup | 272mcg | 68% | |
| 41 | 🥬Edamame Frozen Vegetables and Vegetable Products | 85 g serving | 264mcg | 66% | |
| 42 | 🌾Quinoa Uncooked Cereal Grains and Pasta | 3/4 cup cooked | 258mcg | 64% | |
| 43 | 🥬Edamame Frozen Vegetables and Vegetable Products | 85 g serving | 258mcg | 64% | |
| 44 | 🍖Lamb Variety Meats and By-products Lamb, Veal, and Game Products | 4 oz raw | 253mcg | 63% | |
| 45 | 🥓Pork Variety Meats and By-products Pork Products | 4 oz raw | 233mcg | 58% | |
| 46 | 🫘Peanuts Valencia Legumes and Legume Products | 1/2 cup | 221mcg | 55% | |
| 47 | 🥩Beef Variety Meats and By-products Beef Products | 3 oz cooked | 221mcg | 55% | |
| 48 | 🫘Peanuts All Types Legumes and Legume Products | 1/2 cup | 216mcg | 54% | |
| 49 | 🫘Peanuts Spanish Legumes and Legume Products | 1/2 cup | 216mcg | 54% | |
| 50 | 🫘Peanuts Virginia Legumes and Legume Products | 1/2 cup | 215mcg | 54% | |
