Nutrient
|
Food Sources
|
Measure
|
Provides
|
|
|
Eggs (hard boiled)
Cottage Cheese
Cauliflower
|
1
1/2 cup
1/2 cup
|
8 mcg
5
2
|
|
|
Beans, lentils, cooked
Juice, frozen, from concentrate
Asparagus, cooked
Spinach, cooked
Turnip greens, cooked
Pasta, egg, enrich, cooked
Spinach, fresh
Broccoli, cooked
Rice, white, long grain, cooked
Okra, cooked
Turkey, w/o skin, roasted
Beef, all cuts, 1/8" trim, cooked
Chicken, breast, w/o skin
|
3/4 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1 cup
1/2 cup
1/2 cup
1/2 cup
3 ounces
3 ounces
3 ounces
|
269 mcg
220
134
121
85
67
58
47
46
37
6
6
4
|
|
|
Chicken liver
Beef liver
Sunflower seeds
Shiitake Mushrooms
Duck, w/o skin
Turkey, dark meat, w/o skin
Chicken, dark meat, w/o skin
Chicken, breast, w/o skin
Turkey, light meat, w/o skin
|
3 ounces
3 ounces
1 ounce
1/4 cup
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
|
7 mg
6
2
2
2
1
1
1
1
|
|
|
Beef liver
Yogurt, plain, low fat
Milk, nonfat
Duck, w/o skin
Egg
Turkey, w/o skin
|
3 ounces
1 cup
1 cup
3 ounces
1 each
3 ounces
|
3 mg
1
1
1
<0.5
<0.5
|
|
|
Pork
Beans, navy
Ham
Beans, cowpeas
Orange juice, frozen concentrate
|
3 ounces
3/4 cup
3 ounces
3/4 cup
1/2 cup
|
1 mg
1
<0.5
<0.5
<0.5
|
|
|
Beef liver
Chicken, w/ skin
Chicken, w/o skin
Swordfish
Salmon
Halibut
Turkey, w/o skin
Pork
Duck, w/o skin
Tuna, canned in water
Peanut butter
|
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
1 tablespoon
|
20 mg
16
14
14
12
11
9
9
9
9
3
|
|
|
Beef liver
Sweet potato, baked
Carrot juice
Carrots, raw
Carrots, cooked
Kale, cooked
Collards, cooked
Spinach, cooked
Turnip greens, cooked
Mixed vegetables
|
3 ounces
1 each
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
|
IU / RAE
26972 / 8030
34593 / 1730
22567 / 1128
19063 / 954
12137 / 607
8854 / 443
6491 / 325
6070 / 304
5490 / 274
746 / 256
|
|
|
Beef liver
Yellowfin tuna
Baked potato
Chicken, w/o skin
Banana
Turkey, w/o skin
Halibut
Prune juice
Duck, w/o skin
Roasted chestnuts
|
3 ounces
3 ounces
1 each
3 ounces
1 each
3 ounces
3 ounces
1/2 cup
3 ounces
1 ounce
|
1 mg
1
1
1
1
1
<0.5
<0.5
<0.5
<0.5
|
|
|
Canned clam
Beef liver
Oyster, cooked
Oyster, raw
Alaska king crab
Sardine, canned in oil
Trout
Salmon
Turkey
Chicken
|
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
|
84 mcg
60
30
14
10
8
6
3
<0.5
<0.5
|
|
|
Strawberries, frozen
Red pepper, raw
Broccoli, cooked
Orange juice, from concentrate
Brussels sprouts, cooked
Cranberry juice cocktail, bottled
Papaya, raw
Grapefruit juice, from concentrate
Green pepper, raw
Peaches, fresh
Apricot nectar
|
1 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1 each
1/2 cup
|
91 mg
88
51
49
49
45
43
42
37
7
1
|
|
|
Salmon, canned w/ fish & bone
Cod liver oil
Salmon, cooked
Sardines, canned w/ fish & bones
|
3 ounces
1 teaspoon
3 ounces
3 ounces
|
531 IU
454
238
231
|
|
|
Sunflower seeds
Almonds
Hazelnuts
Soy milk
Tomato paste
Pine nuts
Spinach, frozen
Turnip greens, frozen
Dandelion greens, cooked
Mixed nuts
Carrot juice
Marinara sauce
|
1 ounce
1 ounce
1 ounce
1 cup
1/4 cup
1 ounce
1/2 cup
1/2 cup
1/2 cup
1 ounce
1/2 cup
1/4 cup
|
Mg/IU
10/15
8/11
5/7
3/5
3/4
3/4
2/3
2/3
2/3
2/3
2/2
1/2
|
|
|
Kale, frozen
Collards, frozen
Spinach, frozen
Turnip greens, frozen
Beet greens
Mustard greens
Brussels sprouts
Broccoli, cooked
Dandelion greens, cooked
Asparagus, frozen
Sauerkraut, canned
Butterhead lettuce, raw
Iceberg lettuce
|
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1 cup
1 cup
|
574 mcg
530
514
426
349
252
150
110
102
72
68
56
13
|
|
|
Yogurt, plain, skim
Yogurt, plain, low fat
Ricotta cheese, part skim
Sardines, canned with fish & bone
Provolone cheese
Low moisture/part skim mozzarella cheese
Milk, nonfat
Low fat Swiss cheese
Milk, low fat
Soybeans
Collards, frozen
Spinach, frozen
Turnip greens
Cowpeas (blackeyes)
|
1 cup
1 cup
1/2 cup
3 ounces
1 1/2 ounces
1 1/2 ounces
1 cup
1 1/2 ounces
1 cup
3/4 cup
1/2 cup
1/2 cup
1/2 cup
3/4 cup
|
488 mg
449
337
325
322
311
306
291
291
196
179
123
99
31
|
|
|
Mushrooms
WW bread
Green beans
Broccoli
Wine, white
Dark chocolate
Bran Flake cereal
Asparagus
Prunes
Mixed nuts
Almonds
Wine, red
|
1/2 cup
1 slice
1/2 cup
1/2 cup
5 fl ounces
1 ounce
1 cup
1/2 cup
2 tablespoons
1 ounce
1 ounce
5 fl ounces
|
4 mcg
--
--
--
--
--
--
--
--
--
--
--
|
|
|
Beef liver
Oyster, raw
Lobster
King crab
Shiitake mushrooms
Blue crab, canned
Bran Flakes cereal
White beans
Duck, w/ skin
Soybeans
Chestnuts
|
3 ounces
3 ounces
3 ounces
3 ounces
1/2 cup
3 ounces
1 cup
3/4 cup
3 ounces
3/4 cup
1 ounce
|
12
4
2
1
1
1
<0.5
<0.5
<0.5
<0.5
<0.5
|
|
|
Water
Tea – caffeinated & decaffeinated
|
EPA requires public drinking water not exceed 4 milligrams per liter.
|
|
|
|
Egg
Oatmeal
Turkey, w/o skin
Baked potato
Cod
Navy beans
Beef liver
WW bread
Shrimp
|
1 each
1/2 cup
3 ounces
1 each
3 ounces
3/4 cup
3 ounces
1 slice
3 ounces
|
27 mcg
--
--
--
--
--
--
--
--
|
|
|
Clam, canned
White beans
Kidney beans
Beef liver
Oyster, raw
Garbanzo beans / chickpeas
Soybeans
Spinach, cooked
Duck, w/o skin
Turkey, light meat
Semisweet chocolate
Chicken
Lentils
|
3 ounces
¾ cup
¾ cup
3 ounces
3 ounces
¾ cup
¾ cup
½ cup
3 ounces
3 ounces
1 ounce
3 ounces
3/4 cup
|
24
13
12
6
5
4
4
3
3
2
1
1
1
|
|
|
Lima beans
Artichokes
Brazilnuts
Unsweetened baking chocolate
White beans
Halibut
Black beans
Oat bran muffin
Almonds
Soybeans
Spinach, cooked
Pumpkin seeds, roasted
Navy beans
Cowpeas
Pinto beans
Beet greens
Brown rice
Okra
Grapefruit juice
Couscous
|
1/2 cup
1 each
1 ounce
1 ounce
3/4 cup
3 ounces
3/4 cup
1 each
1 ounce
3/4 cup
1/2 cup
1 ounce
3/4 cup
3/4 cup
3/4 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
|
200 mg
136
107
93
92
91
91
90
81
81
78
74
73
69
64
49
42
29
14
6
|
|
|
Hazelnuts
Pine nuts
Oat bran muffin
Pineapple, canned in juice
Garbanzo beans / chickpeas
Whole wheat spaghetti
Brown rice
Raspberries
Spinach, cooked
Soybeans
Shredded coconut
Chestnuts
Okra
|
1 ounce
1 ounce
1 each
1/2 cup
3/4 cup
1/2 cup
1/2 cup
1 cup
1/2 cup
3/4 cup
2 tablespoons
1 ounce
1/2 cup
|
4 mg
3
2
2
1
1
1
1
1
1
<0.5
<0.5
<0.5
|
|
|
White beans
Cowpeas
Garbanzo beans / chickpeas
Mixed nuts
Pine nuts
Hazelnuts
Almonds
Beef liver
|
3/4 cup
3/4 cup
3/4 cup
1 ounce
1 ounce
1 ounce
1 ounce
3 ounces
|
101
97
92
9
9
9
9
8
|
|
|
Beef liver
Sardines, canned, fish & bone
Yogurt, plain, skim
Swordfish
Salmon
Halibut
Pollock
Soybeans
Haddock
Chicken, white meat, w/o skin
Duck, w/o skin
Cottage cheese, low fat
Tuna, canned in water
Pumpkin seeds
|
3 ounces
3 ounces
1 cup
3 ounces
3 ounces
3 ounces
3 ounces
3/4 cup
3 ounces
3 ounces
3 ounces
1/2 cup
3 ounces
1 ounce
|
422 mg
417
385
287
251
243
241
213
205
194
173
152
139
26
|
|
1 gram = 1000 mg
|
Baked potato w/ skin
White beans
Soybeans
Beet greens, cooked
Halibut
Banana
Spinach, cooked
Lima beans
Sweet potato
Orange juice, from concentrate
Winter squash
Grapefruit juice, from concentrate
Raisins, seedless
Dates
Stewed prunes
Iceberg lettuce
|
1 each
3/4 cup
3/4 cup
1/2 cup
3 ounces
1 each
1/2 cup
1/2 cup
1 each
1/2 cup
1/2 cup
1/2 cup
2 tablespoons
2 tablespoons
2 tablespoons
1 cup
|
926 mg
753
728
655
490
423
420
365
347
237
203
168
155
130
124
78
|
|
|
Brazilnuts
Tuna, canned
Sole
Flounder
Clams
Pork tenderloin
Salmon
Halibut
Yellowfin tuna
Haddock
Turkey, light meat, w/o skin
Chicken, white meat, w/o skin
Couscous
Duck
Mixed nuts
|
1 ounce
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
1/2 cup
3 ounces
1 ounce
|
544 mcg
68
50
50
42
41
40
40
40
34
28
24
22
29
7
|
|
|
People generally get more than they need of this nutrient (particularly from soups, snacks, rice mixes and other processed and packaged foods)
|
|
|
|
|
Oysters, raw
King crab
Ground beef
Beef chuck
Lamb
Turkey, dark meat, w/o skin
Blue crab, canned
Baked beans
Pork tenderloin
Chicken, dark meat, w/o skin
Duck, w/o skin
Ricotta cheese, part skim
|
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
¾ cup
3 ounces
3 ounces
3 ounces
1/2 cup
|
32 mg
7
6
6
4
4
4
3
3
3
2
2
|
