| 1 | 🌾Teff Uncooked Cereal Grains and Pasta | 3/4 cup cooked | 13mg | 562% | |
| 2 | 🍎Raspberry Juice Concentrate Fruits and Fruit Juices | 8 fl oz | 11mg | 487% | |
| 3 | 🐟Mussel Finfish and Shellfish Products | 3 oz cooked | 5.8mg | 251% | |
| 4 | 🥬Fireweed Leaves Vegetables and Vegetable Products | 85 g serving | 5.7mg | 248% | |
| 5 | 🥬Lemon Grass (citronella) Vegetables and Vegetable Products | 85 g serving | 4.4mg | 193% | |
| 6 | 🌾Teff Cereal Grains and Pasta | 3/4 cup cooked | 4.0mg | 174% | |
| 7 | 🥜Nuts Hazelnuts Or Filberts Nut and Seed Products | 30 g serving | 3.8mg | 164% | |
| 8 | 🐟Mussel Finfish and Shellfish Products | 4 oz raw | 3.7mg | 163% | |
| 9 | 🫘Chickpeas (garbanzo Beans Bengal Gram) Legumes and Legume Products | 1/2 cup | 3.7mg | 162% | |
| 10 | 🥜Sunflower Seeds Nut and Seed Products | 1 cup | 3.7mg | 160% | |
| 11 | 🫘Winged Beans Mature Seeds Legumes and Legume Products | 1/2 cup | 3.3mg | 146% | |
| 12 | 🍎Blueberries Wild Fruits and Fruit Juices | 140 g serving | 3.2mg | 140% | |
| 13 | 🫘Tofu Dried-frozen (koyadofu) Legumes and Legume Products | 3 oz | 3.1mg | 136% | |
| 14 | 🫘Tofu Dried-frozen (koyadofu) Legumes and Legume Products | 3 oz | 3.1mg | 136% | |
| 15 | 🌾Quinoa Uncooked Cereal Grains and Pasta | 3/4 cup cooked | 2.8mg | 124% | |
| 16 | 🍎Grapes Muscadine Fruits and Fruit Juices | 140 g serving | 2.8mg | 120% | |
| 17 | 🥜Nuts Almonds Nut and Seed Products | 1 cup | 2.7mg | 119% | |
| 18 | 🍎Pineapple Canned Fruits and Fruit Juices | 8 fl oz | 2.7mg | 117% | |
| 19 | 🍎Pineapple Canned Fruits and Fruit Juices | 8 fl oz | 2.7mg | 117% | |
| 20 | 🥜Nuts Pine Nuts Nut and Seed Products | 30 g serving | 2.6mg | 115% | |
| 21 | 🥬Epazote Vegetables and Vegetable Products | 85 g serving | 2.6mg | 115% | |
| 22 | 🥬Grape Leaves Vegetables and Vegetable Products | 85 g serving | 2.4mg | 106% | |
| 23 | 🫘Peanuts Spanish Legumes and Legume Products | 1/2 cup | 2.4mg | 103% | |
| 24 | 🥜Hemp Seeds Nut and Seed Products | 30 g serving | 2.3mg | 99% | |
| 25 | 🫘Soybeans Mature Seeds Legumes and Legume Products | 1/2 cup | 2.3mg | 99% | |
| 26 | 🍎Pineapple Traditional Varieties Fruits and Fruit Juices | 140 g serving | 2.2mg | 97% | |
| 27 | 🫘Lupins Mature Seeds Legumes and Legume Products | 1/2 cup | 2.1mg | 93% | |
| 28 | 🫘Peanuts Spanish Legumes and Legume Products | 1/2 cup | 2.1mg | 92% | |
| 29 | 🫘Peanuts Spanish Legumes and Legume Products | 1/2 cup | 2.1mg | 92% | |
| 30 | 🌾Macaroni Vegetable Cereal Grains and Pasta | 2 oz dry | 2.1mg | 92% | |
| 31 | 🌾Spaghetti Spinach Cereal Grains and Pasta | 1 cup cooked | 2.1mg | 91% | |
| 32 | 🥜Nuts Butternuts Nut and Seed Products | 2 tbsp | 2.1mg | 91% | |
| 33 | 🫘Soybeans Mature Seeds Legumes and Legume Products | 1/2 cup | 2.0mg | 85% | |
| 34 | 🫘Soybeans Mature Seeds Legumes and Legume Products | 1/2 cup | 1.9mg | 85% | |
| 35 | 🫘Soybeans Mature Seeds Legumes and Legume Products | 1/2 cup | 1.9mg | 85% | |
| 36 | 🥜Nuts Hazelnuts Or Filberts Nut and Seed Products | 30 g serving | 1.9mg | 81% | |
| 37 | 🫘Peanuts Virginia Legumes and Legume Products | 1/2 cup | 1.8mg | 79% | |
| 38 | 🫘Peanuts Virginia Legumes and Legume Products | 1/2 cup | 1.8mg | 79% | |
| 39 | 🫘Peanuts Valencia Legumes and Legume Products | 1/2 cup | 1.8mg | 77% | |
| 40 | 🫘Peanut Spread Reduced Sugar Legumes and Legume Products | 1/2 cup | 1.8mg | 77% | |
| 41 | 🌾Wheat Soft Red Winter Cereal Grains and Pasta | 1/4 cup | 1.8mg | 76% | |
| 42 | 🍎Loganberries Frozen Fruits and Fruit Juices | 140 g serving | 1.8mg | 76% | |
| 43 | 🫘Peanuts All Types Legumes and Legume Products | 1/2 cup | 1.7mg | 76% | |
| 44 | 🍎Blackberries Frozen Fruits and Fruit Juices | 140 g serving | 1.7mg | 74% | |
| 45 | 🥬Soybeans Mature Seeds Vegetables and Vegetable Products | 8 fl oz | 1.7mg | 74% | |
| 46 | 🥬Soybeans Mature Seeds Vegetables and Vegetable Products | 8 fl oz | 1.7mg | 74% | |
| 47 | 🥜Nuts Hazelnuts Or Filberts Nut and Seed Products | 30 g serving | 1.7mg | 72% | |
| 48 | 🫘Peanut Butter With Omega-3 Creamy Legumes and Legume Products | 1/2 cup | 1.7mg | 72% | |
| 49 | 🫘Peanuts All Types Legumes and Legume Products | 1/2 cup | 1.7mg | 72% | |
| 50 | 🫘Peanuts All Types Legumes and Legume Products | 1/2 cup | 1.7mg | 72% | |
