| Nutrient | Beef (per 100g) | Salmon (per 100g) | Oats (per 100g) | Lentils (per 100g) | Spinach (per 100g) | Chicken (per 100g) | Eggs (per 100g) | Nuts (per 100g) | Edamame (per 100g) | | -------------------- | --------------- | ----------------- | --------------- | ------------------ | ------------------ | ------------------ | --------------- | --------------- | ------------------ | | **Protein (g)** | 26 | 22 | 13 | 9 | 2 | 31 | 13 | 20 | 11 | | **Carbs (g)** | 0 | 0 | 66 | 20 | 4 | 0 | 1.1 | 22 | 10 | | **Fat (g)** | 15 | 12 | 7 | 0.4 | 0.2 | 3.6 | 11 | 50 | 5 | | **Fiber (g)** | 0 | 0 | 10 | 8 | 3 | 0 | 0 | 10 | 5 | | **Calories** | 250 | 206 | 389 | 116 | 23 | 165 | 155 | 600 | 121 | | **Iron (mg)** | 2.7 | 1.0 | 4.7 | 3.3 | 2.7 | 0.8 | 1.2 | 3.0 | 2.3 | | **Vitamin A (µg)** | 0 | 50 | 0 | 8 | 469 | 9 | 160 | 1 | 12 | | **Vitamin C (mg)** | 0 | 0 | 0 | 4.5 | 80 | 0 | 0 | 1 | 6.1 | | **Calcium (mg)** | 12 | 10 | 54 | 19 | 100 | 13 | 50 | 64 | 63 | | **Vitamin B12 (µg)** | 2.6 | 2.4 | 0 | 0 | 0 | 0.3 | 0.9 | 0 | 0 | | **Magnesium (mg)** | 26 | 30 | 138 | 36 | 47 | 20 | 12 | 300 | 64 |