For my own future reference, here's a list of food high in micronutrients I found online:
1000
|
Collard greens
|
1000
|
Kale (boiled)
|
1000
|
Turnip Greens
|
1000
|
Watercress
|
1000
|
Mustard Greens
|
905
|
Kale (uncooked)
|
824
|
Bok choy
|
739
|
Spinach
|
672
|
Brussels Sprouts
|
559
|
Arugula
|
554
|
Radishes
|
518
|
Cocoa (dry powder,
unsweetened)
|
481
|
Cabbage
|
475
|
Basil, fresh
|
474
|
Parsley, fresh
(1 tablespoon)
|
457
|
Spearmint, fresh
(1 tablespoon)
|
444
|
Bean sprouts
|
420
|
Red pepper
|
420
|
Cabbage (raw)
|
393
|
Kohlrabi
|
389
|
Romaine Lettuce
|
376
|
Broccoli (raw)
|
365
|
V-8 juice, low
sodium
|
359
|
Radicchio
|
352
|
Red Cabbage (raw)
|
344
|
Carrot Juice
|
342
|
Tomato juice
|
336
|
Carrots (boiled)
|
322
|
Escarole
|
295
|
Cauliflower (boiled)
|
280
|
Lemon (raw)
|
258
|
Green Pepper
|
244
|
Artichoke
|
240
|
Carrots (raw)
|
236
|
Cranberries
|
234
|
Asparagus
|
223
|
Guava
|
222
|
Zucchini
|
212
|
Strawberries
|
193
|
Pomegranate Juice
|
178
|
Blackberries
|
173
|
Scallions
|
166
|
Pomegranate
|
164
|
Tomatoes
|
159
|
Butternut Squash
|
157
|
Plums (fresh)
|
135
|
Mushrooms (raw)
|
135
|
Celery
|
130
|
Blueberries
|
127
|
Snow peas
|
124
|
Brazil nuts (0.25
cup)
|
119
|
Mushrooms (boiled)
|
109
|
Orange
|
106
|
Rhubarb
|
104
|
Lentils, boiled
(1 cup)
|
102
|
Grapefruit
|
100
|
Red Kidney Beans,
boiled (1 cup)
|
100
|
Fava Bean, boiled
(1 cup)
|
100
|
Cantaloupe
|
100
|
Lime
|
100
|
Kiwi
|
97
|
Ketchup (low sodium)
|
94
|
Great Northern
Beans, boiled (1 cup)
|
94
|
Cannellini Beans
(1 cup)
|
83
|
Sweet Potato
|
78
|
Sunflower Seeds
|
74
|
Green beans
|
72
|
Apples
|
70
|
Green Peas
|
68
|
Cherries
|
65
|
Flaxseeds
|
65
|
Sesame Seeds
|
64
|
Pineapple
|
58
|
Edamame
|
57
|
Chick Peas (Garbanzo),
boiled (1 cup)
|
53
|
Oats, old-fashioned
|
51
|
Mango
|
50
|
Onions
|
50
|
Cucumbers
|
48
|
Pistachio Nuts,
unsalted (0.25 cup)
|
47
|
Soy Beans, boiled
(1 cup)
|
46
|
Tuna, yellow fin,
cooked, dry heat (4 ounces)
|
46
|
Lima Beans, boiled
(1 cup)
|
44
|
Corn
|
43
|
Potatoes
|
43
|
Barley, whole
grain
|
43
|
Wild brown rice
|
41
|
Brown rice
|
41
|
Flounder, cooked,
dry heat (4 ounces)
|
41
|
Sole, cooked,
dry heat (4 ounces)
|
41
|
Pecans (0.25 cup)
|
39
|
Salmon, pink,
cooked, dry heat (4 ounces)
|
39
|
Mahi-Mahi, cooked,
dry heat (4 ounces)
|
39
|
Bison, top sirloin
|
38
|
Almonds, unsalted
(0.25 cup)
|
38
|
Shrimp
|
37
|
Peanuts, all types,
unsalted (0.25 cup)
|
37
|
Tofu
|
37
|
Avocado
|
36
|
Nonfat milk
|
35
|
Haddock
|
34
|
Pork tenderloin
|
32
|
Barley, pearled
|
31
|
Grapes
|
31
|
Cod, Cooked, dry
heat (4 ounces)
|
30
|
Banana
|
30
|
Nonfat plain yogurt
|
29
|
Ground beef, 95%
lean
|
28
|
Low-fat milk
|
27
|
Kamut, whole grain
|
27
|
Chicken breast
|
27
|
Flank steak
|
27
|
Eggs
|
27
|
Grouper, Cooked,
dry heat (4 ounces)
|
26
|
Peanut butter
|
26
|
Pine Nuts or Pignolia
(1 tablespoon)
|
24
|
Low-fat plain
yogurt
|
21
|
Feta cheese
|
18
|
Tilapia, Cooked,
dry heat (4 ounces)
|
17
|
Macadamia Nut,
unsalted (0.25 cup)
|
17
|
Chestnuts (1 ounce)
|
16
|
Raisins
|
10
|
Coconut
|
Sources:
- http://archive.mensjournal.com/andiscores/2
- http://experiencelife.com/article/eating-by-the-numbers/
- http://www.loops4health.com/_1_Food_Nutrient_Density_Values_ANDI.pdf
