Micronutrients

After watching Fat, Sick & Nearly Dead, I started looking into a more nutrient rich diet. I even bought a juicer! 


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