The following chart shows the recommended minimum daily intake and the recommended “not to exceed” daily maximums (tolerable upper intake levels) for minerals – as recommended for healthy adults by the Food and Nutrition Board of the National Academy’s Institute of Medicine, USA. When there is more than one line for a mineral, the first line …
Category Archives: Tables
Iron Rich Foods
Food Sources of Iron ranked by milligrams of iron per standard amount; also calories in the standard amount. (All are ≥ 10% of RDA for teen and adult females, which is 18 mg/day.) Food, Standard Amount Iron (mg) Calories Clams, canned, drained, 3 oz 23.8 126 Fortified ready-to-eat cereals (various), ~ 1 oz 1.8 -21.1 54-127 …
Vitamin A Rich Foods
Food Sources of Vitamin A ranked by micrograms Retinol Activity Equivalents (RAE) of vitamin A per standard amount; also calories in the standard amount. (All are ≥ 20% of RDA for adult men, which is 900 mg/day RAE.) Food, Standard Amount Vitamin A (μg RAE) Calories Organ meats (liver, giblets), various, cooked, 3 oza 1490-9126 134-235 Carrot …
Vitamin C Rich Foods
Food Sources of Vitamin C ranked by milligrams of vitamin C per standard amount; also calories in the standard amount. (All provide ≥ 20% of RDA for adult men, which is 90 mg/day.) Food, Standard Amount Vitamin C (mg) Calories Guava, raw, ½ cup 188 56 Red sweet pepper, raw, ½cup 142 20 Red sweet pepper, cooked, ½ cup 116 19 …
Magnesium Rich Foods
Food Sources of Magnesium ranked by milligrams of magnesium per standard amount; also calories in the standard amount. (All are ≥ 10% of RDA for adult men, which is 420 mg/day.) Food, Standard Amount Magnesium (mg) Calories Pumpkin and squash seed kernels, roasted, 1 oz 151 148 Brazil nuts, 1 oz 107 186 Bran ready-to-eat cereal (100%), …
Vitamin E Rich Foods
Food Sources of Vitamin E ranked by milligrams of vitamin E per standard amount; also calories in the standard amount. (All provide ≥ 10% of RDA for vitamin E for adults, which is 15 mg a-tocopherol [AT]/day.) Food, Standard Amount AT (mg) Calories Fortified ready-to-eat cereals, ~1 oz 1.6-12.8 90-107 Sunflower seeds, dry roasted, 1 oz 7.4 …
Potassium Rich Foods
Food Sources of Potassium ranked by milligrams of potassium per standard amount, also showing calories in the standard amount. (The AI for adults is 4,700 mg/day potassium.) Food, Standard Amount Potassium (mg) Calories Sweetpotato, baked, 1 potato (146 g) 694 131 Tomato paste, ¼ cup 664 54 Beet greens, cooked, ½ cup 655 19 Potato, baked, flesh, 1 potato …