Guest guest Posted July 4, 2001 Report Share Posted July 4, 2001 Hi All, While the USDA database is a good reference for the nutritional contents of foods, it doesn't list the Vitamin K contents. They do however provide a separate Vitamin K file which I have sorted by both Vitamin K content and food name. You can find the file here: crsocietyAttachments/VitK.txt I have also attached the Vit K file to this message. Here is the USDA Vitamin K data in PDF form: http://www.nal.usda.gov/fnic/foodcomp/Data/Other/pt104.pdf Adequate Vit K is essential for helping to regulate calcium, keeping it from building up in our tissues and keeping it in our bones, it's also a stronger antioxidant than either vitamin E or coenzyme Q10. Vitamin K is not stored in the body, and is therefore non-toxic in high amounts. Forty-five milligrams a day were used in osteoporosis studies without any ill effect. Vitamin K has been approved in Japan for the treatment of osteoporosis since 1995. Several thousand times more than what people are currently getting in their diet has been taken without any toxicity. Dosage depends on an individual's diet, age, whether they are taking drugs, and what stressors are present. Generally, 10 mg/day is recommended. This LEF paper on Vitamin K really deserves your read: http://www.lef.org/magazine/mag2000/feb00-report.html ======================== Good Health & Long Life, Greg Watson, http://www.ozemail.com.au/~gowatson gowatson Milligrams of Vit K per 100 g of selected foods Sorted by Amount 1510 Coriander leaf, cooked 1428 Tea leaves, green 1385 Algae, purple laver 1140 Amaranth leaf, raw 900 Parsley, cooked 860 Mint leaf, cooked 830 Swiss chard leaf, raw 817 Kale leaf, raw 700 Nightshade leaf, cooked 620 Nightshade leaf, raw 540 Parsley,raw 438 Brussels sprouts, top leaf 400 Spinach leaf, raw 381 Purslane, raw 360 Cucumber skin, raw 350 Chrysanthemum, garland, raw 310 Coriander leaf, raw 270 Broccoli, cooked 270 Chayote leaf, cooked 262 Tea leaves, black 251 Turnip greens, raw 250 Watercress, raw 231 Endive, raw 230 Mint leaf, raw 210 Lettuce leaf, raw 207 Onions, spring 205 Broccoli, raw 200 Chayote leaf, raw 193 Soybean oil 190 Chives, raw 177 Brussels sprouts, raw 170 Mustard greens, raw 145 Cabbage, raw 141 Canola oil 122 Lettuce, butterhead, raw 81 Mayonnaise 80 Squash, peel 70 Pistachio nuts, dried 60 Apple peel, green 57 Coleslaw 51 Margarine, regular, hard stick, mainly soybean oil 49 Olive oil 47 Beans, snap, raw 47 Soybeans, dry 44 Cabbage, red, raw 40 Asparagus, raw 40 Avocados, raw 37 Soybeans, dry, roasted 36 Peas, raw 26 Pickles, dill 25 Kiwifruit, raw 25 Pea pods, raw 25 Sauerkraut, solids and liquids, canned 23 Abalone, mixed species, raw 23 Peas, green, cooked 22 Lentils, dry 22 Malabar gourd leaf, raw 20 Apple peel, red 19 Cucumber, whole, raw 19 Kidney beans, dry 18 Carrots, cooked 17 Peppers, sweet, raw 16 Pumpkin, canned 15 Walnut oil 14 Artichoke, raw 14 Leek, raw 12 Celery, raw 12 Plums,raw 11 Miso, dry 11 Safflower oil 10 Cauliflower, boiled, drained, cooked 10 Coffee, brewed 10 Peanut butter 10 Pinto beans, dry 10 Potato chips 10 Sesame oil 9 Sunflower oil 8 Sesame seeds, dried 7 Almond oil 7 Buckwheat flour, whole groats, cooked 7 Butter 7 Tomato sauce, canned 6 Blueberries, canned, heavy syrup pack 6 Lima beans, dry 6 Meatloaf 6 Spinach stalk, raw 6 Tomatoes, ripe, raw 5 Apricots, canned, water pack, with skin 5 Carrots, raw 5 Cauliflower, raw 5 Cowpeas, common, raw 5 Mackerel, Atlantic, raw 5 Potatoes, french fries, prepared 4 Algae, green laver 4 Potatoes with skin, baked 4 Potatoes, sweet, canned 4 Spaghetti sauce, meat-based 4 Tomato juice, canned 3 Beet, raw 3 Bread, assorted types 3 Cheese, cheddar 3 Corn oil 3 Grapes, European-type (adherent skin), raw 3 Oatmeal, instant, dry, plain 3 Peaches, raw 3 Soy milk 3 Squash, without skin, raw 3 Top shell, raw 2 Bran flakes 2 Cabbage, turnip,raw 2 Chili con carne 2 Crackers, saltines 2 Cucumber, without skin, raw 2 Egg yolk, raw 2 Milk, dry, whole 2 Navy beans, dry 2 Onions, raw 2 Puffed wheat, plain 2 Tofu, regular, raw 1 Barley flour 1 Cranberry sauce, canned, sweetened 1 Cream, sour, cultured 1 Melon, cantaloup, raw 1 Parsnips, raw 1 Pretzels, hard 1 Rice, white, uncooked 0.9 Millet, uncooked 0.8 Fruit cocktail, canned, water pack 0.8 Potatoes, flesh, raw 0.7 Peanut oil 0.7 Pineapple juice, canned 0.7 Shredded wheat 0.7 Total 0.7 Yogurt, fruit 0.6 Prune juice, canned 0.6 Rice cake, brown rice, plain 0.6 Wheat flour, all-purpose 0.5 Apple sauce, canned 0.5 Bananas, raw 0.5 Beef, ground, regular, raw 0.5 Corn, sweet, raw 0.5 Crackers, graham 0.5 Eggplant, raw 0.5 Fruit spread, assorted flavors 0.5 Pears, canned, water packed 0.4 Apple without skin, raw 0.4 Milk, chocolate, lowfat 0.4 Salmon, pink, raw 0.3 Milk, whole (3.3% fat) 0.3 Potato skin, baked 0.3 Yogurt, lowfat, plain 0.2 Butterfly bream, raw 0.2 Clam, mixed species, raw 0.2 Grape juice, canned or bottled 0.2 Grapefruit juice, canned 0.2 Lemon peel, raw 0.2 Peanuts, raw 0.2 Spaghetti, dry 0.1 Apple juice, canned or bottled 0.1 Chicken meat, raw 0.1 Orange juice, raw 0.1 Oranges, raw 0.1 Oyster, eastern, wild, raw 0.1 Pineapple, raw 0.1 Radishes, raw 0.09 Sardine, raw 0.09 Turnips, raw 0.08 Puffed rice 0.08 Yellowtail, mixed species, raw 0.07 Octopus, common, raw 0.07 Pork meat, raw 0.05 Tea, brewed 0.04 Corn flakes 0.04 Rice flour 0.03 Lemonade, frozen concentrate 0.03 Shrimp, mixed species, raw 0.03 Tea, decaffeinated, brewed 0.03 Tuna, bluefin, raw 0.02 Eel, mixed species, raw 0.02 Grapefruit, raw 0.02 Honey 0.02 Milk, skim 0.02 Mushrooms, raw 0.02 Pacific saury, raw 0.02 Squid, mixed species, raw 0.02 Turkey meat, raw 0.01 Egg white, raw 0.01 Ginger ale, regular 0.005 Cola, diet 0.005 Cola, regular 0.005 Cranberry juice cocktail 0.005 Ginger ale, diet 0.005 Sake 0.005 Wine, table Sorted by Name 23 Abalone, mixed species, raw 4 Algae, green laver 1385 Algae, purple laver 7 Almond oil 1140 Amaranth leaf, raw 0.1 Apple juice, canned or bottled 60 Apple peel, green 20 Apple peel, red 0.5 Apple sauce, canned 0.4 Apple without skin, raw 5 Apricots, canned, water pack, with skin 14 Artichoke, raw 40 Asparagus, raw 40 Avocados, raw 0.5 Bananas, raw 1 Barley flour 47 Beans, snap, raw 0.5 Beef, ground, regular, raw 3 Beet, raw 6 Blueberries, canned, heavy syrup pack 2 Bran flakes 3 Bread, assorted types 270 Broccoli, cooked 205 Broccoli, raw 177 Brussels sprouts, raw 438 Brussels sprouts, top leaf 7 Buckwheat flour, whole groats, cooked 7 Butter 0.2 Butterfly bream, raw 145 Cabbage, raw 44 Cabbage, red, raw 2 Cabbage, turnip,raw 141 Canola oil 18 Carrots, cooked 5 Carrots, raw 10 Cauliflower, boiled, drained, cooked 5 Cauliflower, raw 12 Celery, raw 270 Chayote leaf, cooked 200 Chayote leaf, raw 3 Cheese, cheddar 0.1 Chicken meat, raw 2 Chili con carne 190 Chives, raw 350 Chrysanthemum, garland, raw 0.2 Clam, mixed species, raw 10 Coffee, brewed 0.005 Cola, diet 0.005 Cola, regular 57 Coleslaw 1510 Coriander leaf, cooked 310 Coriander leaf, raw 0.04 Corn flakes 3 Corn oil 0.5 Corn, sweet, raw 5 Cowpeas, common, raw 0.5 Crackers, graham 2 Crackers, saltines 0.005 Cranberry juice cocktail 1 Cranberry sauce, canned, sweetened 1 Cream, sour, cultured 360 Cucumber skin, raw 19 Cucumber, whole, raw 2 Cucumber, without skin, raw 0.02 Eel, mixed species, raw 0.01 Egg white, raw 2 Egg yolk, raw 0.5 Eggplant, raw 231 Endive, raw 0.8 Fruit cocktail, canned, water pack 0.5 Fruit spread, assorted flavors 0.005 Ginger ale, diet 0.01 Ginger ale, regular 0.2 Grape juice, canned or bottled 0.2 Grapefruit juice, canned 0.02 Grapefruit, raw 3 Grapes, European-type (adherent skin), raw 0.02 Honey 817 Kale leaf, raw 19 Kidney beans, dry 25 Kiwifruit, raw 14 Leek, raw 0.2 Lemon peel, raw 0.03 Lemonade, frozen concentrate 22 Lentils, dry 210 Lettuce leaf, raw 122 Lettuce, butterhead, raw 6 Lima beans, dry 5 Mackerel, Atlantic, raw 22 Malabar gourd leaf, raw 51 Margarine, regular, hard stick, mainly soybean oil 81 Mayonnaise 6 Meatloaf 1 Melon, cantaloup, raw 0.4 Milk, chocolate, lowfat 2 Milk, dry, whole 0.02 Milk, skim 0.3 Milk, whole (3.3% fat) 0.9 Millet, uncooked 860 Mint leaf, cooked 230 Mint leaf, raw 11 Miso, dry 0.02 Mushrooms, raw 170 Mustard greens, raw 2 Navy beans, dry 700 Nightshade leaf, cooked 620 Nightshade leaf, raw 3 Oatmeal, instant, dry, plain 0.07 Octopus, common, raw 49 Olive oil 2 Onions, raw 207 Onions, spring 0.1 Orange juice, raw 0.1 Oranges, raw 0.1 Oyster, eastern, wild, raw 0.02 Pacific saury, raw 540 Parsley,raw 900 Parsley, cooked 1 Parsnips, raw 25 Pea pods, raw 3 Peaches, raw 10 Peanut butter 0.7 Peanut oil 0.2 Peanuts, raw 0.5 Pears, canned, water packed 23 Peas, green, cooked 36 Peas, raw 17 Peppers, sweet, raw 26 Pickles, dill 0.7 Pineapple juice, canned 0.1 Pineapple, raw 10 Pinto beans, dry 70 Pistachio nuts, dried 12 Plums,raw 0.07 Pork meat, raw 10 Potato chips 0.3 Potato skin, baked 4 Potatoes with skin, baked 0.8 Potatoes, flesh, raw 5 Potatoes, french fries, prepared 4 Potatoes, sweet, canned 1 Pretzels, hard 0.6 Prune juice, canned 0.08 Puffed rice 2 Puffed wheat, plain 16 Pumpkin, canned 381 Purslane, raw 0.1 Radishes, raw 0.6 Rice cake, brown rice, plain 0.04 Rice flour 1 Rice, white, uncooked 11 Safflower oil 0.005 Sake 0.4 Salmon, pink, raw 0.09 Sardine, raw 25 Sauerkraut, solids and liquids, canned 10 Sesame oil 8 Sesame seeds, dried 0.7 Shredded wheat 0.03 Shrimp, mixed species, raw 3 Soy milk 193 Soybean oil 47 Soybeans, dry 37 Soybeans, dry, roasted 4 Spaghetti sauce, meat-based 0.2 Spaghetti, dry 400 Spinach leaf, raw 6 Spinach stalk, raw 80 Squash, peel 3 Squash, without skin, raw 0.02 Squid, mixed species, raw 9 Sunflower oil 830 Swiss chard leaf, raw 262 Tea leaves, black 1428 Tea leaves, green 0.05 Tea, brewed 0.03 Tea, decaffeinated, brewed 2 Tofu, regular, raw 4 Tomato juice, canned 7 Tomato sauce, canned 6 Tomatoes, ripe, raw 3 Top shell, raw 0.7 Total 0.03 Tuna, bluefin, raw 0.02 Turkey meat, raw 251 Turnip greens, raw 0.09 Turnips, raw 15 Walnut oil 250 Watercress, raw 0.6 Wheat flour, all-purpose 0.005 Wine, table 0.08 Yellowtail, mixed species, raw 0.7 Yogurt, fruit 0.3 Yogurt, lowfat, plain Quote Link to comment Share on other sites More sharing options...
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