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Recommended Mineral Intake

November 13, 2011 By Leave a Comment

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 is for everyone, ages 14 and older, unless a second or third line specifies an age group.

It’s not necessary for your multi-vitamin-mineral to contain 100% of every nutrient. Even then, however, the recommended daily intake for calcium would not fit into a single pill (or if it did, the pill would be huge).

NK = means “not known”
Mg = milligrams
Mcg = micrograms (1,000 mcg = 1 mg)

RDI

Mineral

Women

Men

min.

max.

min.

max.
Boron NK 20mg NK 20mg
Boron(ages14-18) 17mg 17mg
Calcium 1,000mg 2,5000mg 1,000mg 2,500mg
Calcium (ages14-18) 1,300mg 1,300mg
Calcium (ages51+) 1,200mg 1,200mg
Chromium 25mcg NK 35mcg NK
Chromium (ages51+) 20mcg 30mcg
Copper 900mcg 10,000mcg 900mcg 10,000mcg
Fluoride 3mg 10mg 4mg 10mg
Iodine 150mcg 1,000mcg 150mcg 1,000mcg
Iron 18mg 45mg 8mg 45mg
Iron (ages14-18) 15mg 11mg
Iron (ages50+) 8mg
Magnesium 310mg 350mg 350mg 400mg
Magnesium (ages14-18) 360mg 410mg
Magnesium (ages31+) 320mg 420mg
Manganese 1.8mg 11mg 2.3mg 11mg
Manganese (ages14-18) 1.6mg 9mg 2.2mg 9mg
Molybdenum 45mcg 2,000mcg 45mcg 2,000mcg
Molybdenum (ages14-18) 43mcg 1,700mcg 43mcg 1,700mcg
Nickel NK 1.0mg NK 1.0mg
Phosphorus 700mg 4,000mg 700mg 4,000mg
Phosphorus (ages14-18) 1,250mg 1,250mg
Selenium 55mcg 400mcg 55mcg 400mcg
Vanadium NK 1.8mg NK 1.8mg
Zinc 8mg 40mg 11mg 40mg
Filed Under: Minerals, Tables Tagged With: , , ,

Iron Rich Foods

July 27, 2011 By Leave a Comment

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
Oysters, eastern, wild, cooked, moist heat, 3 oz

10.2

116
Organ meats (liver, giblets), various, cooked, 3 oz a

5.2-9.9

134-235
Fortified instant cooked cereals (various), 1 packet

4.9-8.1

Varies
Soybeans, mature, cooked, ½ cup

4.4

149
Pumpkin and squash seed kernels, roasted, 1 oz

4.2

148
White beans, canned, ½ cup

3.9

153
Blackstrap molasses, 1 Tbsp

3.5

47
Lentils, cooked, ½ cup

3.3

115
Spinach, cooked from fresh, ½ cup

3.2

21
Beef, chuck, blade roast, lean, cooked, 3 oz

3.1

215
Beef, bottom round, lean, 0″ fat, all grades, cooked, 3 oz

2.8

182
Kidney beans, cooked, ½ cup

2.6

112
Sardines, canned in oil, drained, 3 oz

2.5

177
Beef, rib, lean, ¼” fat, all grades, 3 oz

2.4

195
Chickpeas, cooked, ½ cup

2.4

134
Duck, meat only, roasted, 3 oz

2.3

171
Lamb, shoulder, arm, lean, ¼ ” fat, choice, cooked, 3 oz

2.3

237
Prune juice, ¾ cup

2.3

136
Shrimp, canned, 3 oz

2.3

102
Cowpeas, cooked, ½ cup

2.2

100
Ground beef, 15% fat, cooked, 3 oz

2.2

212
Tomato puree, ½ cup

2.2

48
Lima beans, cooked, ½ cup

2.2

108
Soybeans, green, cooked, ½ cup

2.2

127
Navy beans, cooked, ½ cup

2.1

127
Refried beans, ½ cup

2.1

118
Beef, top sirloin, lean, 0″ fat, all grades, cooked, 3 oz

2.0

156
Tomato paste, ¼ cup

2.0

54

a High in cholesterol.

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.

Filed Under: Iron, Tables

Vitamin A Rich Foods

July 26, 2011 By Leave a Comment

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 juice, ¾ cup

1692

  71
Sweetpotato with peel, baked, 1 medium

1096

103
Pumpkin, canned, ½ cup

953

42
Carrots, cooked from fresh, ½ cup

671

27
Spinach, cooked from frozen, ½ cup

573

30
Collards, cooked from frozen, ½ cup

489

31
Kale, cooked from frozen, ½ cup

478

20
Mixed vegetables, canned, ½ cup

474

  40
Turnip greens, cooked from frozen, ½ cup

441

24
Instant cooked cereals, fortified, prepared, 1 packet

285-376

75-97
Various ready-to-eat cereals, with added vit. A, ~1 oz

180-376

100-117
Carrot, raw, 1 small

301

20
Beet greens, cooked, ½ cup

276

19
Winter squash, cooked, ½ cup

268

38
Dandelion greens, cooked, ½ cup

260

18
Cantaloupe, raw, ¼ medium melon

233

46
Mustard greens, cooked, ½ cup

221

11
Pickled herring, 3 oz

219

222
Red sweet pepper, cooked, ½ cup

186

19
Chinese cabbage, cooked, ½ cup

180

10

a High in cholesterol.

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.

 

Filed Under: Tables, Vitamin A

Vitamin C Rich Foods

July 26, 2011 By Leave a Comment

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
Kiwi fruit, 1 medium

70

46
Orange, raw, 1 medium

70

62
Orange juice, ¾ cup

61-93

79-84
Green pepper, sweet, raw, ½ cup

60

  15
Green pepper, sweet, cooked, ½ cup

51

  19
Grapefruit juice, ¾ cup

50-70

71-86
Vegetable juice cocktail, ¾ cup

50

34
Strawberries, raw, ½ cup

49

27
Brussels sprouts, cooked, ½ cup

48

28
Cantaloupe, ¼ medium

47

51
Papaya, raw, ¼ medium

47

30
Kohlrabi, cooked, ½ cup

45

24
Broccoli, raw, ½ cup

39

15
Edible pod peas, cooked, ½ cup

38

34
Broccoli, cooked, ½ cup

37

26
Sweetpotato, canned, ½ cup

34

  116
Tomato juice, ¾ cup

33

31
Cauliflower, cooked, ½ cup

28

17
Pineapple, raw, ½ cup

28

37
Kale, cooked, ½ cup

27

18
Mango, ½ cup

23

54

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.

Filed Under: Tables, Vitamin C

Magnesium Rich Foods

July 26, 2011 By Leave a Comment

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%), ~1 oz

103

74
Halibut, cooked, 3 oz

91

  119
Quinoa, dry, ¼ cup

89

159
Spinach, canned, ½ cup

81

25
Almonds, 1 oz

78

164
Spinach, cooked from fresh, ½ cup

78

  20
Buckwheat flour, ¼ cup

75

101
Cashews, dry roasted, 1 oz

74

163
Soybeans, mature, cooked, ½ cup

74

  149
Pine nuts, dried, 1 oz

71

191
Mixed nuts, oil roasted, with peanuts, 1 oz

67

175
White beans, canned, ½ cup

67

154
Pollock, walleye, cooked, 3 oz

62

96
Black beans, cooked, ½ cup

60

  114
Bulgur, dry, ¼ cup

57

120
Oat bran, raw, ¼ cup

55

58
Soybeans, green, cooked, ½ cup

54

  127
Tuna, yellowfin, cooked, 3 oz

54

  118
Artichokes (hearts), cooked, ½ cup

50

  42
Peanuts, dry roasted, 1 oz

50

166
Lima beans, baby, cooked from frozen, ½ cup

50

  95
Beet greens, cooked, ½ cup

49

19
Navy beans, cooked, ½ cup

48

127
Tofu, firm, prepared with nigaria , ½ cup

47

  88
Okra, cooked from frozen, ½ cup

47

  26
Soy beverage, 1 cup

47

127
Cowpeas, cooked, ½ cup

46

100
Hazelnuts, 1 oz

46

178
Oat bran muffin, 1 oz

45

77
Great northern beans, cooked, ½ cup

44

104
Oat bran, cooked, ½ cup

44

44
Buckwheat groats, roasted, cooked, ½ cup

43

78
Brown rice, cooked, ½ cup

42

108
Haddock, cooked, 3 oz

42

95

a Calcium sulfate and magnesium chloride.

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.

Filed Under: Magnesium, Tables

Vitamin E Rich Foods

July 26, 2011 By Leave a Comment

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

165
Almonds, 1 oz

7.3

164
Sunflower oil, high linoleic, 1 Tbsp

5.6

120
Cottonseed oil, 1 Tbsp

4.8

120
Safflower oil, high oleic, 1 Tbsp

4.6

120
Hazelnuts (filberts), 1 oz

4.3

178
Mixed nuts, dry roasted, 1 oz

3.1

168
Turnip greens, frozen, cooked, ½ cup

2.9

24
Tomato paste, ¼ cup

2.8

54
Pine nuts, 1 oz

2.6

191
Peanut butter, 2 Tbsp

2.5

192
Tomato puree, ½ cup

2.5

48
Tomato sauce, ½ cup

2.5

39
Canola oil, 1 Tbsp

2.4

124
Wheat germ, toasted, plain, 2 Tbsp

2.3

54
Peanuts, 1 oz

2.2

166
Avocado, raw, ½ avocado

2.1

161
Carrot juice, canned, ¾ cup

2.1

71
Peanut oil, 1 Tbsp

2.1

119
Corn oil, 1 Tbsp

1.9

120
Olive oil, 1 Tbsp

1.9

119
Spinach, cooked, ½ cup

1.9

21
Dandelion greens, cooked, ½ cup

1.8

18
Sardine, Atlantic, in oil, drained, 3 oz

1.7

177
Blue crab, cooked/canned, 3 oz

1.6

84
Brazil nuts, 1 oz

1.6

186
Herring, Atlantic, pickled, 3 oz

1.5

222

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.

Filed Under: Tables, Vitamin E

Potassium Rich Foods

July 26, 2011 By Leave a Comment

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 (156 g)

610

145
White beans, canned, ½ cup

595

153
Yogurt, plain, non-fat, 8-oz container

579

127
Tomato puree, ½ cup

549

48
Clams, canned, 3 oz

534

126
Yogurt, plain, low-fat, 8-oz container

531

143
Prune juice, ¾ cup

530

136
Carrot juice, ¾ cup

517

71
Blackstrap molasses, 1 Tbsp

498

47
Halibut, cooked, 3 oz

490

119
Soybeans, green, cooked, ½ cup

485

127
Tuna, yellowfin, cooked, 3 oz

484

118
Lima beans, cooked, ½ cup

484

104
Winter squash, cooked, ½ cup

448

40
Soybeans, mature, cooked, ½ cup

443

149
Rockfish, Pacific, cooked, 3 oz

442

103
Cod, Pacific, cooked, 3 oz

439

89
Bananas, 1 medium

422

105
Spinach, cooked, ½ cup

419

21
Tomato juice, ¾ cup

417

31
Tomato sauce, ½ cup

405

39
Peaches, dried, uncooked, ¼ cup

398

96
Prunes, stewed, ½ cup

398

133
Milk, non-fat, 1 cup

382

83
Pork chop, center loin, cooked, 3 oz

382

197
Apricots, dried, uncooked, ¼ cup

  378

78
Rainbow trout, farmed, cooked, 3 oz

375

144
Pork loin, center rib (roasts), lean, roasted, 3 oz

371

190
Buttermilk, cultured, low-fat, 1 cup

370

98
Cantaloupe, ¼ medium

368

47
1%-2% milk, 1 cup

366

102-122
Honeydew melon, 1/8 medium

365

58
Lentils, cooked, ½ cup

365

115
Plantains, cooked, ½ cup slices

358

90
Kidney beans, cooked, ½ cup

358

112
Orange juice, ¾ cup

355

85
Split peas, cooked, ½ cup

355

116
Yogurt, plain, whole milk, 8 oz container

352

138

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table. 

Filed Under: Potassium, Tables