Vol-1 Essentials For Human Body PDF

ESSENTIALS FOR HUMAN BODY
For long life
BY
SOMA VISHWANATH
BRAIN FOODS
ALMONDS,APPLES,CAULIFLOWER,GINGER,WALNUTS,BLUE
BERRIES,BRUSSELSSPROUTS,WATERMELON,CABBAGE,PINE NUTS
MINERALS:
1 Trace Minerals
The trace minerals are iron, zinc, copper, selenium, iodine, fluorine and chromium.
2 Major Minerals
The major minerals are sodium, potassium, calcium, phosphorus, magnesium, manganese, sulphur,
cobolt and chlorine
VITAMINS
VITAMIN A , B2 ,B3 ,B5 ,B6 ,B7 ,B9 ,C ,D ,E ,K.
PROTEINS
dried fruits and berries
BRAIN FOODS
Minerals
Approximately 4% of the body's mass consists of Minerals . They are classified as trace
minerals (body requires less than 100 mg/day), and major minerals (body requires more than
100 mg/day).
Trace Minerals
The trace minerals are iron, zinc, copper, selenium, iodine, fluorine and chromium.
Major Minerals
The major minerals are sodium, potassium, calcium, phosphorus, magnesium, manganese,
sulphur, cobolt and chlorine.
Function
Minerals serve three roles :
 They provide structure in forming bones and teeth

 They help maintain normal heart rhythm, muscle contractility, neural conductivity, and acid-
base balance
 They help regulate cellular metabolism by becoming part of enzymes and hormones that
modulate cellular activity
Daily Requirements
Minerals cannot be made in the body and must be obtained in our diet. The daily
requirements of minerals required by the body can be obtained from a well balanced diet but,
like vitamins, excess minerals can produce toxic effects.
The recommended daily requirements of minerals for men, women are shown in the table
below (NHS Direct Online 2007).
Minerals Men Women Sources
milk, cheese and other dairy foods green

leafy vegetables, such as broccoli, cabbage
and okra, but not spinach, soya beans,
Calcium 700mg 700mg tofu, soya drinks with added calcium, nuts,
bread and anything made with fortified
flour, fish where you eat the bones, such
as sardines and pilchards
Iodine 0.14mg 0.14mg sea fish and shellfish, cereals, grains

liver, meat, beans, nuts, dried fruit, such as
dried apricots, wholegrains, such as brown
Iron 8.7mg 14.8mg rice, fortified breakfast cereals, soybean
flour, most dark-green leafy vegetables,
such as watercress and curly kale
yellow and green (leafy) vegetables, such

Beta-
7mg 7mg as spinach, carrots and red peppers, yellow
carotene
fruit such as mango, melon and apricots
Boron <6mg <6mg green vegetables, fruit, nuts
meat, wholegrains, such as wholemeal

Chromium 0.025mg 0.025mg
bread and whole oats, lentils, spices
fish, nuts, green leafy vegetables, such as

Cobalt 0.0015mg 0.0015mg
broccoli and spinach, cereals, such as oats
Copper 1.2mg 1.2mg nuts, shellfish, offal
nuts, spinach, bread, fish, meat, dairy

Magnesium 300mg 270mg
foods
tea, bread, nuts, cereals, green vegetables

Manganese <0.5mg <0.5mg
such as peas and runner beans
red meat, dairy foods, fish, poultry, bread,

Phosphorus 550mg 550mg
rice, oats
fruit such as bananas, vegetables, pulses,

Potassium 3,500mg 3,500mg nuts and seeds, milk, fish, shellfish, beef,
chicken, turkey, bread
Selenium 0.075mg 0.06mg brazil nuts, bread, fish, meat, eggs
ready meals, meat products, such as

Sodium
bacon, some breakfast cereals, cheese,
chloride <6g <6g
some tinned vegetables, some bread,
(salt)
savoury snacks
meat, shellfish, milk, dairy foods, such as

Zinc 9mg 7mg cheese, bread, cereal products, such as
wheat germ.
The Ultimate Guide to Vitamins and Minerals
Essential Minerals Required for Human Body
Calcium
Requirement: Everyday our body requires 800mg – 1300mg of calcium. Out of this,
approximately 99% of calcium in our body is stored in our teeth and bones.
Importance: Calcium plays a vital role in our body as it requires some base for building
bones, muscles, heart and digestive system. It is also very essential for the formation of cell
membranes. Calcium phosphate is as important as it is used to give bones their structure,
strength and density.
Deficiency: If calcium is consumed in fewer amounts, then the body starts taking calcium
from our bones and performs the essential functions. This leads to the deterioration of our
bones and teeth. Calcium deficiency for a longer period leads to various health problems.
This deficiency in calcium is dangerous for menopausal women as this will develop a risk of
getting Osteoporosis.
Over dosage: Excess of calcium leads to hypercalcaemia which means, high calcium levels in
blood. This leads for the creation of calcium in our blood cells and also results in poor kidney
function. Hypercalcaemia makes us feel lethargy, fatigue, bone pain, depression, and nausea.
Also excess urination is one of the symptoms of calcium overdose.
Calcium rich foods: In order to consume a proper amount of calcium, we must include foods
which are calcium rich to our regular diet. Everyone knows that milk and other milk products
are a good source of calcium. Apart from these, there are few other sources which contains
rich amount of calcium. Sources like green leafy vegetables, nuts like almonds, seeds,
beetroot, soya, green peas etc., will help in improving the calcium levels in our body.
Related Post: Yummy foods to reduce belly fat

Phosphorus
Requirement: Phosphorus is one of the essential minerals required for human body to be fit
& healthy body. Every day we must consume about 800mg of phosphorous, as it is a mineral
which performs various body functions.
Importance: Phosphorus combines with

calcium and forms calcium phosphate, which is very important for bone formation and gives
strength to the bones. Around 80% of phosphorous is stored in our bones and teeth.
Deficiency: If phosphorus is inadequate, then it develops stiff joints and makes the bones
fragile. This may lead the bones to break very easily. This deficiency of phosphate is known
as hypophosphatemia. Decrease of phosphate levels in blood is associated with the increase
in phosphate levels in urine. The major signs of this deficiency are mental status changes,
muscle dysfunction and weakness.
Over dosage: If the phosphorus intake is elevated, then it leads to hyperphosphatemia. This
can also be caused by taking oral sodium phosphate solutions. High precipitation of
phosphate will lower the calcium levels in our body. The only way to treat this is to keep
dietary restriction of phosphate.
Phosphorus rich foods: The food which we consume regularly produces enzymes. These
enzymes are converted into energy, with the help of phosphorous. It also plays a vital role in
the process of metabolism and makes up about 1% of total body weight. Phosphorous is
present in both animal and plant foods like milk (and its products), seeds, fish, eggs, leafy
vegetables, oats, dry fruits, bread, fresh fruits, carrots, soya etc.
Potassium
Requirement: Potassium is one of the most significant mineral present in our body. Everyday
around 2500mg to 4700mg of potassium must be included in our regular diet. Potassium can
be absorbed easily and it is one of the most soluble mineral and is easily lost in cooking and
processed or canned foods.
Importance: Our body requires potassium as it helps to build proteins and muscles, maintains
proper body growth, break down and use carbs. This mineral is essential to perform both
electrical and cellular functions in our body. According to the recent survey, consuming high
amount of sodium with less amount of potassium will elevate our blood pressure.
Deficiency: Consuming very low or very high amount of potassium leads to various health
problems. Inadequate amount of potassium levels in our blood leads to hypokalemia. This
deficiency makes our muscles weak, hypertension, depression and raises the blood pressure
slightly. Also leads to abnormal heart beats.
Over dosage: Human body depends on potassium balance for a healthy nervous system and
regular contractions of our heart. Too much potassium in blood leads to hyperkalemia. This
leads to dangerous contractions of the heart. During weight loss programs most of them will
feel weakness or fatigue and this can be reduced by taking proper amount of potassium.
Potassium rich foods: This essential and significant mineral is found in various foods. Foods
with high concentration of potassium and less in sodium will help to prevent hypertension. In
general, potassium is present in foods like vegetables, fruits, legumes, papayas, potatoes,
spinach, dry beans, cabbage, turmeric etc. Garlic and radish are also good sources of
potassium.
Sodium
Requirement: Sodium, also referred to as Common Salt, is considered to be one of the most
essential minerals required for human body. Our regular diet must include around 1500mg to
2500mg of sodium. Sodium is a systemic electrolyte.
Importance: Sodium regulates the total amount of
water and pH level in our body and also plays a vital role in various critical body functions
nerve functioning and muscle contractions.
Deficiency: Taking very less concentration of sodium leads to hyponatremia. This may be a
result of excess amount of water in the body which flushes the sodium levels. This deficiency
leads to headaches, muscle cramps, fatigue, and dehydration. Overdose of sodium leads to
hypernatremia. This leads to lethargy, increases irritation and can also cause other health
problems.
Over dosage: Sodium is a mineral which must be taken in minimum amounts else it leads to
high blood pressure and hypertension. Too much consumption of salt also leads to liver
cancer and various heart diseases. Human body contains approximately 1.3g of sodium which
is mostly found in our bones and other fluids in our body.
Sodium rich foods: Salt is a great source of sodium. Other sources which contain sodium are
carrots, radish, beetroot, milk, eggs, pickles or refined foods, cereals, bread etc. While
performing any kind of activity like sports or exercises we lose a lot of water through sweat
and dehydrate our body as we lose sodium. Hence it is always recommended to drink plenty
of water.
Iron
Requirement: Iron which is considered to be a trace mineral also plays a vital role to perform
various body functions. Healthy body requires sufficient amount of iron. Everyday our body
requires around 10 mg to 18mg of iron. 70% of iron is stored in hemoglobin and 26% of it is
stored in liver, spleen and bones.
Importance: Iron is a mineral which is responsible
for the conversion of blood sugar into energy. Iron is essential for proper functioning of our
immune system. This mineral plays a vital role during our childhood and also during
pregnancy. This nutrient helps to carry oxygen throughout the body.
Deficiency: Our body loses iron through urination, sweating, bleeding and other possible
ways. If the intake of iron is low then, it leads to anemia. This deficiency will decrease the
amount of red blood cells (RBC’s) present in our blood and also there won’t be proper
transport of oxygen throughout the body, hence there will be lack of oxygen. This deficiency
is one of the blood disorders. Anemia makes us feel weak and fatigue which also results in
poor concentration.
Over dosage: Excess amount of iron leads to iron overload in the body. This is a genetic
disorder which might result in repeated and excess transfusion of blood.
Iron rich foods: Iron is present in various foods like grains, eggs, dry fruits, beans, red meat,
green leafy vegetables, cumin, asparagus, olives, tomatoes, fish, shrimp etc. Athletes must
consume adequate amount of iron-rich foods.
Magnesium
Requirement: Magnesium is the most valuable and abundant mineral in order to maintain
good health. Our body requires about 350 mg to 420 mg of magnesium per day. 50% of
magnesium is stored in our bones whereas the remaining 50% is stored in the cells of our
body. Magnesium helps to activate the enzymes in our body and also regulates the electrolyte
balance.
Importance: Magnesium is used to regulate the
blood sugar levels and also helps in the functioning of heart and immune system. This
mineral also manages hypertension, relaxation of bones, muscles and also tackles diabetes.
Adequate intake of magnesium keeps our bones strong. Magnesium along with vitamin B-6
helps to prevent kidney stones.
Deficiency: Low intake of magnesium leads to hypomagnesaemia which is nothing but

magnesium deficiency. Magnesium deficiency affects every organ of the body. Deficiency of
magnesium weakens our bones, teeth and also leads to muscle cramps, tension, backache,
headache and also other joint pains. This might also affect the cardiovascular system.
Over dosage: Over intake of magnesium will lead to hypermagnesaemia. This is caused when
the kidney excretes excess amount of magnesium. Some of the symptoms of magnesium
overdose are weakness, vomiting, improper respiration, hypotension etc.
Magnesium rich foods: Magnesium is found abundant in foods like sea vegetables, soya
beans, milk, leafy vegetables, dry fruits, meat, ginger, cloves etc. Performing over exercise
will destroy the magnesium levels in our body.
Manganese
Requirement: Manganese is one of the most important trace mineral which helps to improve
our metabolism. Human body requires around 2500mg of manganese. This mineral along
with vitamin-B also helps to activate various enzymes in our body, especially the one which
helps in the formation of urea.
Importance: Manganese also improves
the metabolism rate in our body. Proper intake of manganese helps in proper digestion and
also reduces hypertension. Manganese is mineral which is used to balance zinc and copper.
This is one of the essential mineral which deals with health problems like diabetes and
neurological disorders.
Deficiency: Manganese deficiency leads to variety of health problems, as this plays a vital
role in proper growth of the body. This deficiency results in joint pains, osteoporosis,
diabetes and many other health problems.
Over dosage: Excess amount of manganese in our body causes a toxic condition known as
manganism. If there is overdose of manganese in our diet then, our body will not be able to
recognize iron. Some of the symptoms of this are mood swings, decrease in response speed,
compulsion etc. Always consume proper and limited amount of manganese in your diet.
Manganese rich foods: Brown rice, beans, pineapple, raspberries, strawberries, cinnamon,
squash, turmeric, spinach etc. are foods which contain rich and high concentration of
manganese.
Hence, it is always recommended to add up these minerals in to your regular diet along with
the other vitamin. This keeps you fit and healthy for much longer period. Remember that you
must include limited amount of these minerals, not more or less. To know more about the
essential minerals required for human body, just drop a comment and we shall get back to
you soon.
=>HOW MUCH TO GET DAILY VITAMINS
VITAMIN A
Vitamin A is an essential vitamin required for vision, gene transcription, boosting immune
function, and great skin health. A deficiency in vitamin A can lead to blindness and
increased viral infection, however deficiency is only considered a problem in developing
countries where it is a leading cause of blindness in children. Over consumption of vitamin A
can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss.
Vitamin A if a fat soluble vitamin, and therefore, needs to be consumed with fat in order to
have optimal absorption. The current daily value for Vitamin A is 5000 international units
(IU). Below is a list high vitamin A foods.
How much to get daily: 700 mcg (2,333 IU)

Why you need it: Vitamin A refers to several compounds, including retinol, retinal and
retinoic acid. Along with provitamins such as beta carotene, it’s important for vision, bone
growth, reproduction and cell differentiation. It also helps regulate the immune system.
Where to get it: One seven-inch carrot has 600 mcg. Other food sources: fortified cereals,
dark leafy greens, and yellow fruits and vegetables.
Don’t exceed (daily): 3,000 mcg (10,000 IU)
What you need to know: Excess amounts of vitamin A accumulate and can be toxic. Too
much can blur vision, cause headaches and vomiting, and also lead to liver, bone and central
nervous system problems. Excess retinol can cause birth defects, so multivitamins should
contain beta-carotene instead.
VITAMIN E
How much to get daily: 15 mg (33 IU)

Why you need it: It’s a powerful antioxidant that protects cells from damage and may guard
against chronic disease. Vitamin E also supports immune function, DNA repair and other
metabolic processes.
Where to get it: An ounce of almonds (about 23) will provide almost half of your daily
needs.
Don’t exceed (daily): 1,000 mg (2,222 IU)
What you need to know: Large doses of vitamin E can thin the blood and may increase
stroke risk in people with uncontrolled high blood pressure. It hasn’t actually been proven to
protect the heart or prevent cancer. In fact, a recent study linked vitamin E supplements with
an increased risk of lung cancer, especially among smokers.
VITAMIN C
How much to get daily: 75 mg

Why you need it: This antioxidant vitamin helps the body form collagen in bones, cartilage,
muscle and blood vessels, and assists in the absorption of iron.
Where to get it: A glass of OJ will give you almost all the vitamin C you need.
Don’t exceed (daily): 2,000 mg
What you need to know: There is no conclusive evidence that vitamin C supplementation
prevents colds, heart disease, cataracts or cancer. Very high doses may lead to gastrointestinal
problems.
FOLATE (FOLIC ACID)
How much to get daily: 400 mcg

Why you need it: It’s a must if you’re breastfeeding, pregnant or trying to conceive; it helps
prevent neural tube defects. In fact, the Society of Gynecologists and Obstetricians of Canada
now recommends 0.4 to 1 mg (400 to 1000 mcg) per day for women of child-bearing age.
Where to get it: Find it in dark-green leafy vegetables, fortified cereals and whole-grain
breads.
Don’t exceed (daily): 1,000 mcg
What you need to know: Folate is essential for women of child-bearing age, but recent
studies show no real effect for everyone else against heart disease and depression, and
contradictory results for protection against cancer. Low folate levels have been linked to
Alzheimer’s, but the connection isn’t conclusive.
NIACIN
How much to take daily: 14 mg

Why you need it: Involved in the metabolism of carbohydrates, fats and proteins, niacin also
helps normal growth and development.
Where to get it: Stick to meat, fish, poultry, nuts and eggs.
Don’t exceed (daily): 35 mg
What you need to know: This B vitamin can be used to treat high cholesterol, but only
under a doctor’s supervision due to the risk of side effects including flushing of the skin and
liver damage.
VITAMIN D
How much to get daily: 5 mcg (200 IU)

Why you need it: It keeps your bones and teeth healthy by maintaining blood levels of
calcium and phosphorus. Vitamin D may help protect against breast, prostate and colon
cancers, and decrease the risk of osteoporosis, when combined with a healthy diet and regular
exercise.
Where to get it: Sunshine is a major source: Your skin manufactures vitamin D in response
to UV light, but the sun’s rays are too weak during Canadian winters to trigger production.
Food sources: fortified milk, eggs, fish and fish oils.
Don’t exceed (daily): 50 mcg (2,000 IU)
What you need to know: The Canadian Cancer Society recommends taking 25 mcg for fair-
skinned people during the fall and winter and for dark-skinned people all year-round.
Exceeding 50 mcg may cause vitamin D toxicity, leading to nausea, vomiting, constipation,
weight loss and other symptoms.
CALCIUM
How much to get daily: 1,000 mg

Why you need it: This mineral helps maintain healthy bones and teeth.
Where to get it: Drink dairy or calcium-fortified beverages. Other food sources: vegetables,
canned salmon and sardines, lentils and legumes.
What you need to know: Many Canadian women don’t get enough calcium from diet alone.
If you’re one of them, talk to your healthcare provider about a supplement. Very high doses
of calcium can lead to kidney problems, and can also interfere with the absorption of other
essential minerals.
IRON

Why you need it: Iron is a component of many proteins and enzymes that maintain good
health, including hemoglobin, which transports oxygen in the bloodstream.
Where to get it: Red meat and poultry are a major source of this mineral. Vegetarians can
get iron from fortified cereals, dried beans and dark leafy greens, or a supplement.
What you need to know: Only women who are pregnant or have heavy periods, or
vegetarians and those with diagnosed deficiencies, such as anemia, need extra amounts of
iron. Supplements can interact with medications, other dietary supplements and food, and can
worsen conditions like ulcers.
ZINC

Why you need it: This mineral is important for growth, development and reproduction, and
helps maintain healthy immune and nervous systems.
Where to get it: Meat is high in zinc; vegetarians should eat plenty of grains, nuts and dairy
products. (Note: Zinc isn’t always added to multi-vitamins.)
What you need to know: High doses can interfere with how the body absorbs copper and
iron, as well as certain drugs. It may weaken the immune system and also reduce levels of
HDL (good) cholesterol. Studies are mixed about zinc's effects on the common cold.
MAGNESIUM

Why you need it: Essential to metabolism, this mineral also helps to maintain normal muscle
and nerve function, to support healthy cardiovascular and immune systems, and to keep
bones strong.
Where to get it: Green leafy vegetables, such as spinach, have lots of magnesium. Other
sources: some legumes, nuts and seeds, whole grains such as oats, and milk.
What you need to know: Too much magnesium from supplements may cause diarrhea,
nausea and abdominal cramps.
Beta-carotene
How much to get daily: Not established

Why you need it: Beta-carotene helps maintain eyesight, skin, membranes and immune
function. It’s also a powerful antioxidant.
Where to get it: You can get what you need from dark green or orange fruits and vegetables.
Don’t exceed (daily): No upper limit established
What you need to know: Get carotenoids from your diet, rather than supplements, which
should be avoided—especially by smokers, who have a greater risk of lung cancer with
regular use. Other studies have linked high levels of beta-carotene to higher risks for prostate
and lung cancer.
Vitamin B6
How much to get daily: 1.3 mg

Why you need it: This vitamin is involved in the synthesis of brain chemicals and red blood
cells, metabolism and maintenance of blood-sugar levels.
Where to get it: Commonly found in fortified cereals, legumes, meat, poultry, fish and some
fruits and vegetables.
What you need to know: Clinical trials don’t support claims that B6 may reduce carpal
tunnel syndrome, PMS depression and heart problems. Also, too much B6 can cause nerve
damage.
Vitamin B12
How much to get daily: 2.4 mcg

Why you need it: B12 helps maintain healthy nerve cells and red blood cells. It’s also
needed to help make DNA.
Where to get it: Whether you’re a vegetarian or meat eater, fortified cereal can give you all
you need. Other sources: fish, meats and dairy.
What you need to know: Some research shows B12 may protect against heart disease,
depression and Alzheimer’s, but the evidence isn’t strong. If you’re vegetarian and don’t eat
fortified cereals, talk to your doctor about a vitamin supplement.
Thiamine
How much to take daily: 1.1 mg

Why you need it: Nerves and muscles require it. Thiamine also helps the body convert food
into energy and supports normal growth.
Where to get it: Reach for fortified or whole-grain products such as rice, bread and ready-to-
eat cereals.
What you need to know: There are no known side effects of high doses of thiamine.
Riboflavin
How much to get daily: 1.1 mg

Why you need it: Riboflavin is vital for energy production and vision; it’s also needed for
healthy skin and red blood cells.
Where to get it: Milk, eggs, enriched cereals and grains, liver, as well as green vegetables
are rich in it.
What you need to know: There are no known side effects of high doses of riboflavin.
Pantothenic acid
How much to take daily: 5 mg

Why you need it: This aids the production of cholesterol and hormones, and the metabolism
of carbs, fats and proteins.
Where to get it: It’s found in most plants and animal cells. Meat, potatoes, oats and tomato
products are a particularly good source.
What you need to know: There are no demonstrated health benefits from pantothenic acid
supplements, which may cause diarrhea if large amounts are ingested.
Selenium

Why you need it: Supports thyroid function and the immune system. Selenium is also
involved in the synthesis of antioxidant enzymes.
Where to get it: Grab a tuna sandwich or a handful of Brazil nuts. (Note: Selenium isn’t
always added to multivitamins, but most North Americans get enough through diet alone.)
Don’t exceed (daily): 400 mcg
What you need to know: One new study suggests that selenium supplementation (200 mcg
per day) may increase the risk of developing type 2 diabetes. Exceeding 400 mcg daily may
lead to selenium toxicity, symptoms of which include hair and nail brittleness. There is no
evidence that selenium supplementation decreases the risk of cancer in women, however one
recent study showed it decreased the risk of prostate cancer in men.
Iodine

Why you need it: Iodine is needed for the normal thyroid function.
Where to get it: Seafood is rich in it. So is table salt, which is iodized in the United States
and Canada (77 mcg of iodine per gram of salt).
What you need to know: There is no evidence that iodine supplementation has health
benefits for normal, healthy women. However, iodine is important during infancy, so
pregnant and breastfeeding women should talk to their health provider about getting enough
iodine.
Phosphorus

Why you need it: Supports the formation of bones and teeth, and is used by all cells in the
body.
Where to get it: Meat and milk contain phosphorus.
What you need to know: Most women get enough phosphorus through diet alone and don’t
need to supplement. Very high doses of phosphorus can cause calcium to deposit in certain
organs, notably the kidney.
Copper

Why you need it: It’s used in the formation of connective tissue and the metabolism of iron.
Where to get it: Seafood, nuts and seeds, wheat bran cereals and whole grains all contain
copper.
What you need to know: Too much copper can cause gastrointestinal pain, nausea and
vomiting, although copper toxicity is very rare.
Biotin

Why you need it: It helps the body metabolize carbs, fats and proteins.
Where to get it: Many foods contain some biotin, but liver, egg yolks and yeast are rich
sources.
What you need to know: Biotin is not known to be toxic. It’s unclear how much biotin is
needed to promote optimal health and prevent chronic disease, so stick to this recommended
dose—which is easily achieved through diet alone.
Lutein
How much to get daily: Not established

Why you need it: This plant-derived carotenoid gets concentrated in the lens and retina of
the eye.
Where to get it: Darkly coloured vegetables such as kale and spinach, fruits, eggs.
What you need to know: The benefits of lutein, such as protection against age-related
macular degeneration and cataracts, are still speculative. But it can’t hurt to get it from power
foods such as kale and spinach.
VITAMIN A
 1 IU retinol = 0.3 mcg RAE
 1 IU beta-carotene from dietary supplements = 0.15 mcg RAE
 1 IU beta-carotene from food = 0.05 mcg RAE
 1 IU alpha-carotene or beta-cryptoxanthin = 0.025 mcg RAE
An RAE cannot be directly converted into an IU without knowing the source(s) of vitamin A.
For example, the RDA of 900 mcg RAE for adolescent and adult men is equivalent to 3,000
IU if the food or supplement source is preformed vitamin A (retinol). However, this RDA is
also equivalent to 6,000 IU of beta-carotene from supplements, 18,000 IU of beta-carotene
from food, or 36,000 IU of alpha-carotene or beta-cryptoxanthin from food. So a mixed diet
containing 900 mcg RAE provides between 3,000 and 36,000 IU of vitamin A, depending on
the foods consumed.
Table 1: Recommended Dietary Allowances (RDAs) for Vitamin A

Age Male Female Pregnancy Lactation
0–6 months* 400 mcg RAE 400 mcg RAE
7–12 months* 500 mcg RAE 500 mcg RAE
1–3 years 300 mcg RAE 300 mcg RAE
14–18 years 900 mcg RAE 700 mcg RAE 750 mcg RAE 1,200 mcg RAE
19–50 years 900 mcg RAE 700 mcg RAE 770 mcg RAE 1,300 mcg RAE
51+ years 900 mcg RAE 700 mcg RAE
* Adequate Intake (AI), equivalent to the mean intake of vitamin A in healthy, breastfed
infants.
Sources of Vitamin A
Food
Concentrations of preformed vitamin A are highest in liver and fish oils . Other sources of
preformed vitamin A are milk and eggs, which also include some provitamin A . Most dietary
provitamin A comes from leafy green vegetables, orange and yellow vegetables, tomato
products, fruits, and some vegetable oils . The top food sources of vitamin A in the U.S. diet
include dairy products, liver, fish, and fortified cereals; the top sources of provitamin A
include carrots, broccoli, cantaloupe, and squash .
Table 2 suggests many dietary sources of vitamin A. The foods from animal sources in Table
2 contain primarily preformed vitamin A, the plant-based foods have provitamin A, and the
foods with a mixture of ingredients from animals and plants contain both preformed vitamin
A and provitamin A.
Table 2: Selected Food Sources of Vitamin A
mcg RAE
IU per Percent
Food per
serving DV*
serving
Sweet potato, baked in skin, 1 whole 1,403 28,058 561

mcg RAE
IU per Percent
Food per
serving DV*
serving
Beef liver, pan fried, 3 ounces 6,582 22,175 444
Spinach, frozen, boiled, ½ cup 573 11,458 229
Carrots, raw, ½ cup 459 9,189 184
Pumpkin pie, commercially prepared, 1 piece 488 3,743 249
Cantaloupe, raw, ½ cup 135 2,706 54
Peppers, sweet, red, raw, ½ cup 117 2,332 47
Mangos, raw, 1 whole 112 2,240 45
Black-eyed peas (cowpeas), boiled, 1 cup 66 1,305 26
Apricots, dried, sulfured, 10 halves 63 1,261 25
Broccoli, boiled, ½ cup 60 1,208 24
Ice cream, French vanilla, soft serve, 1 cup 278 1,014 20
Cheese, ricotta, part skim, 1 cup 263 945 19
Tomato juice, canned, ¾ cup 42 821 16
Herring, Atlantic, pickled, 3 ounces 219 731 15
Ready-to-eat cereal, fortified with 10% of the DV for vitamin A, ¾–1 cup
127–149 500 10
(more heavily fortified cereals might provide more of the DV)
Milk, fat-free or skim, with added vitamin A and vitamin D, 1 cup 149 500 10
Baked beans, canned, plain or vegetarian, 1 cup 13 274 5
Egg, hard boiled, 1 large 75 260 5
Summer squash, all varieties, boiled, ½ cup 10 191 4

mcg RAE
IU per Percent
Food per
serving DV*
serving
Salmon, sockeye, cooked, 3 ounces 59 176 4
Yogurt, plain, low fat, 1 cup 32 116 2
Pistachio nuts, dry roasted, 1 ounce 4 73 1
Tuna, light, canned in oil, drained solids, 3 ounces 20 65 1
Chicken, breast meat and skin, roasted, ½ breast 5 18 0
*DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration (FDA)
to help consumers compare the nutrient contents of products within the context of a total diet.
The DV for vitamin A is 5,000 IU for adults and children age 4 and older. Foods providing
20% or more of the DV are considered to be high sources of a nutrient.
Table 3: Tolerable Upper Intake Levels (ULs) for Preformed Vitamin A [5]*
600 mcg RAE 600 mcg RAE

0–12 months
(2,000 IU) (2,000 IU)

1–3 years
(2,000 IU) (2,000 IU)

4–8 years
(3,000 IU) (3,000 IU)
1,700 mcg RAE 1,700 mcg RAE

9–13 years
(5,667 IU) (5,667 IU)
2,800 mcg RAE 2,800 mcg RAE 2,800 mcg RAE 2,800 mcg RAE
14–18 years
(9,333 IU) (9,333 IU) (9,333 IU) (9,333 IU)
3,000 mcg RAE 3,000 mcg RAE 3,000 mcg RAE 3,000 mcg RAE
19+ years
(10,000 IU) (10,000 IU) (10,000 IU) (10,000 IU)
* These ULs, expressed in mcg and in IUs (where 1 mcg = 3.33 IU), only apply to products
from animal sources and supplements whose vitamin A comes entirely from retinol or ester
forms, such as retinyl palmitate. However, many dietary supplements (such as multivitamins)
do not provide all of their vitamin A as retinol or its ester forms. For example, the vitamin A
in some supplements consists partly or entirely of beta-carotene or other provitamin A
carotenoids. In such cases, the percentage of retinol or retinyl ester in the supplement should
be used to determine whether an individual's vitamin A intake exceeds the UL. For example,
a supplement labeled as containing 10,000 IU of vitamin A with 60% from beta-carotene
(and therefore 40% from retinol or retinyl ester) provides 4,000 IU of preformed vitamin A.
That amount is above the UL for children from birth to 13 years but below the UL for
adolescents and adults.
Vitamin b6
Table 1: Recommended Dietary Allowances (RDAs) for Vitamin B6
Birth to 6 months 0.1 mg* 0.1 mg*
7–12 months 0.3 mg* 0.3 mg*
1–3 years 0.5 mg 0.5 mg
4–8 years 0.6 mg 0.6 mg
9–13 years 1.0 mg 1.0 mg
14–18 years 1.3 mg 1.2 mg 1.9 mg 2.0 mg
19–50 years 1.3 mg 1.3 mg 1.9 mg 2.0 mg
51+ years 1.7 mg 1.5 mg
* Adequate Intake (AI)
Sources of Vitamin B6
Food
Vitamin B6 is found in a wide variety of foods . The richest sources of vitamin B6 include
fish, beef liver and other organ meats, potatoes and other starchy vegetables, and fruit (other
than citrus). In the United States, adults obtain most of their dietary vitamin B6 from fortified
cereals, beef, poultry, starchy vegetables, and some non-citrus fruits . About 75% of vitamin
B6 from a mixed diet is bioavailable .
The table of selected food sources of vitamin B6 suggests many dietary sources of vitamin
B6.
Table 2: Selected Food Sources of Vitamin B6
Milligrams (mg) per Percent

Food
serving DV*
Chickpeas, canned, 1 cup 1.1 55
Beef liver, pan fried, 3 ounces 0.9 45
Tuna, yellowfin, fresh, cooked, 3 ounces 0.9 45
Salmon, sockeye, cooked, 3 ounces 0.6 30
Chicken breast, roasted, 3 ounces 0.5 25
Breakfast cereals, fortified with 25% of the DV for vitamin

0.5 25
B6
Potatoes, boiled, 1 cup 0.4 20
Turkey, meat only, roasted, 3 ounces 0.4 20
Banana, 1 medium 0.4 20
Marinara (spaghetti) sauce, ready to serve, 1 cup 0.4 20
Ground beef, patty, 85% lean, broiled, 3 ounces 0.3 15
Waffles, plain, ready to heat, toasted, 1 waffle 0.3 15
Bulgur, cooked, 1 cup 0.2 10
Cottage cheese, 1% low-fat, 1 cup 0.2 10
Squash, winter, baked, ½ cup 0.2 10
Rice, white, long-grain, enriched, cooked, 1 cup 0.1 5
Nuts, mixed, dry-roasted, 1 ounce 0.1 5

Milligrams (mg) per Percent

Food
serving DV*
Raisins, seedless, ½ cup 0.1 5
Onions, chopped, ½ cup 0.1 5
Spinach, frozen, chopped, boiled, ½ cup 0.1 5
Tofu, raw, firm, prepared with calcium sulfate, ½ cup 0.1 5
Watermelon, raw, 1 cup 0.1 5
to help consumers compare the nutrient contents of products within the context of a total diet.
The DV for vitamin B6 is 2 mg for adults and children age 4 and older. However, the FDA
does not require food labels to list vitamin B6 content unless a food has been fortified with
this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a
nutrient.
Vitamin b12
Table 1: Recommended Dietary Allowances (RDAs) for Vitamin B12
0–6 months* 0.4 mcg 0.4 mcg
7–12 months* 0.5 mcg 0.5 mcg
1–3 years 0.9 mcg 0.9 mcg
14+ years 2.4 mcg 2.4 mcg 2.6 mcg 2.8 mcg
* Adequate Intake
Sources of Vitamin B12
Food
Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk,
and milk products. Vitamin B12 is generally not present in plant foods, but fortified breakfast
cereals are a readily available source of vitamin B12 with high bioavailability for vegetarians
. Some nutritional yeast products also contain vitamin B12. Fortified foods vary in
formulation, so it is important to read product labels to determine which added nutrients they
contain.
Several food sources of vitamin B12 are listed in Table 2.
Micrograms
Percent
Food (mcg)
DV*
per serving
Clams, cooked, 3 ounces 84.1 1,402
Liver, beef, cooked, 3 ounces 70.7 1,178
Breakfast cereals, fortified with 100% of the DV for vitamin B12, 1

6.0 100
serving
Trout, rainbow, wild, cooked, 3 ounces 5.4 90
Salmon, sockeye, cooked, 3 ounces 4.8 80
Trout, rainbow, farmed, cooked, 3 ounces 3.5 58
Tuna fish, light, canned in water, 3 ounces 2.5 42
Cheeseburger, double patty and bun, 1 sandwich 2.1 35
Haddock, cooked, 3 ounces 1.8 30
Breakfast cereals, fortified with 25% of the DV for vitamin B12, 1

1.5 25
serving
Beef, top sirloin, broiled, 3 ounces 1.4 23
Milk, low-fat, 1 cup 1.2 18
Yogurt, fruit, low-fat, 8 ounces 1.1 18

Micrograms
Percent
Food (mcg)
DV*
per serving
Cheese, Swiss, 1 ounce 0.9 15
Beef taco, 1 soft taco 0.9 15
Ham, cured, roasted, 3 ounces 0.6 10
Egg, whole, hard boiled, 1 large 0.6 10
Chicken, breast meat, roasted, 3 ounces 0.3 5
to help consumers determine the level of various nutrients in a standard serving of food in
relation to their approximate requirement for it. The DV for vitamin B12 is 6.0 mcg.
However, the FDA does not require food labels to list vitamin B12 content unless a food has
been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be
high sources of a nutrient, but foods providing lower percentages of the DV also contribute to
a healthful diet.
Vitamin d
Table 1: Serum 25-Hydroxyvitamin D [25(OH)D] Concentrations and Health*
nmol/L** ng/mL* Health status
Associated with vitamin D deficiency, leading to rickets in infants and children

<30 <12
and osteomalacia in adults
Generally considered inadequate for bone and overall health in healthy

30–50 12–20
individuals
≥50 ≥20 Generally considered adequate for bone and overall health in healthy individuals
Emerging evidence links potential adverse effects to such high levels, particularly
>125 >50
>150 nmol/L (>60 ng/mL)
* Serum concentrations of 25(OH)D are reported in both nanomoles per liter (nmol/L) and
nanograms per milliliter (ng/mL).
** 1 nmol/L = 0.4 ng/mL
Table 2: Recommended Dietary Allowances (RDAs) for Vitamin D
400 IU 400 IU
0–12 months*
(10 mcg) (10 mcg)
600 IU 600 IU
1–13 years
(15 mcg) (15 mcg)
600 IU 600 IU 600 IU 600 IU

14–18 years
(15 mcg) (15 mcg) (15 mcg) (15 mcg)
600 IU 600 IU 600 IU 600 IU

19–50 years
(15 mcg) (15 mcg) (15 mcg) (15 mcg)
600 IU 600 IU
51–70 years
(15 mcg) (15 mcg)
800 IU 800 IU
>70 years
(20 mcg) (20 mcg)
* Adequate Intake (AI)
Sources of Vitamin D
Food
Very few foods in nature contain vitamin D. The flesh of fatty fish (such as salmon, tuna, and
mackerel) and fish liver oils are among the best sources . Small amounts of vitamin D are
found in beef liver, cheese, and egg yolks. Vitamin D in these foods is primarily in the form
of vitamin D3 and its metabolite 25(OH)D3 . Some mushrooms provide vitamin D2 in variable
amounts . Mushrooms with enhanced levels of vitamin D2 from being exposed to ultraviolet
light under controlled conditions are also available.
Fortified foods provide most of the vitamin D in the American diet . For example, almost all
of the U.S. milk supply is voluntarily fortified with 100 IU/cup . (In Canada, milk is fortified
by law with 35–40 IU/100 mL, as is margarine at ≥530 IU/100 g.) In the 1930s, a milk
fortification program was implemented in the United States to combat rickets, then a major
public health problem . Other dairy products made from milk, such as cheese and ice cream,
are generally not fortified. Ready-to-eat breakfast cereals often contain added vitamin D, as
do some brands of orange juice, yogurt, margarine and other food products.
Both the United States and Canada mandate the fortification of infant formula with vitamin
D: 40–100 IU/100 kcal in the United States and 40–80 IU/100 kcal in Canada .
Several food sources of vitamin D are listed in Table 3.

Table 3: Selected Food Sources of Vitamin D
IUs per Percent

Food
serving* DV**
Cod liver oil, 1 tablespoon 1,360 340
Swordfish, cooked, 3 ounces 566 142
Salmon (sockeye), cooked, 3 ounces 447 112
Tuna fish, canned in water, drained, 3 ounces 154 39
Orange juice fortified with vitamin D, 1 cup (check product labels, as

137 34
amount of added vitamin D varies)
Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup 115-124 29-31
Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces (more heavily
80 20
fortified yogurts provide more of the DV)
Margarine, fortified, 1 tablespoon 60 15
Sardines, canned in oil, drained, 2 sardines 46 12
Liver, beef, cooked, 3 ounces 42 11
Egg, 1 large (vitamin D is found in yolk) 41 10
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 0.75-1 cup
40 10
(more heavily fortified cereals might provide more of the DV)
Cheese, Swiss, 1 ounce 6 2
* IUs = International Units.

** DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to
help consumers compare the nutrient contents among products within the context of a total
daily diet. The DV for vitamin D is currently set at 400 IU for adults and children age 4 and
older. Food labels, however, are not required to list vitamin D content unless a food has been
fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high
sources of a nutrient, but foods providing lower percentages of the DV also contribute to a
healthful diet.
Vitamin E
Table 1: Recommended Dietary Allowances (RDAs) for Vitamin E (Alpha-Tocopherol)
Age Males Females Pregnancy Lactation
4 mg 4 mg
0–6 months*
(6 IU) (6 IU)
5 mg 5 mg
7–12 months*
(7.5 IU) (7.5 IU)
6 mg 6 mg
1–3 years
(9 IU) (9 IU)
7 mg 7 mg
4–8 years
(10.4 IU) (10.4 IU)
11 mg 11 mg
9–13 years
(16.4 IU) (16.4 IU)
15 mg 15 mg 15 mg 19 mg
14+ years
(22.4 IU) (22.4 IU) (22.4 IU) (28.4 IU)
*Adequate Intake (AI)
Sources of Vitamin E
Food
Numerous foods provide vitamin E. Nuts, seeds, and vegetable oils are among the best
sources of alpha-tocopherol, and significant amounts are available in green leafy vegetables
and fortified cereals (see Table 2 for a more detailed list) . Most vitamin E in American diets
is in the form of gamma-tocopherol from soybean, canola, corn, and other vegetable oils and
food products .
Table 2: Selected Food Sources of Vitamin E (Alpha-Tocopherol)
Milligrams (mg)
Food Percent DV*
per serving
Wheat germ oil, 1 tablespoon 20.3 100
Sunflower seeds, dry roasted, 1 ounce 7.4 37

Table 2: Selected Food Sources of Vitamin E (Alpha-Tocopherol)
Milligrams (mg)
Food Percent DV*
per serving
Almonds, dry roasted, 1 ounce 6.8 34
Sunflower oil, 1 tablespoon 5.6 28
Safflower oil, 1 tablespoon 4.6 25
Hazelnuts, dry roasted, 1 ounce 4.3 22
Peanut butter, 2 tablespoons 2.9 15
Peanuts, dry roasted, 1 ounce 2.2 11
Corn oil, 1 tablespoon 1.9 10
Spinach, boiled, ½ cup 1.9 10
Broccoli, chopped, boiled, ½ cup 1.2 6
Soybean oil, 1 tablespoon 1.1 6
Kiwifruit, 1 medium 1.1 6
Mango, sliced, ½ cup 0.7 4
Tomato, raw, 1 medium 0.7 4
Spinach, raw, 1 cup 0.6 3
to help consumers compare the nutrient content of different foods within the context of a total
diet. The DV for vitamin E is 30 IU (approximately 20 mg of natural alpha-tocopherol) for
adults and children age 4 and older. However, the FDA does not require food labels to list
vitamin E content unless a food has been fortified with this nutrient. Foods providing 20% or
more of the DV are considered to be high sources of a nutrient, but foods providing lower
percentages of the DV also contribute to a healthful diet.
Important precautions
Getting Started
Vitamins: Organic substances required for normal cell function, growth, and development.
There are 13 essential vitamins. (More on that below)
Fat-Soluble Vitamins: Fat-soluble vitamins are those that bind to fat in the stomach and are
then stored in the body for later use. We are less likely to become deficient in these vitamins
(A, D, E, and K), but more likely to build up to toxic levels, usually due to extreme
overconsumption or overzealous supplement use. (Or maybe just an unhealthy obsession with
kale chips…)
Water-Soluble Vitamins: The rest of the vitamins are water-soluble, meaning they can be
absorbed directly by cells. When in excess, these vitamins are flushed out of our system with
each bathroom break. The water-soluble vitamins — biotin, vitamin C, niacin, folic acid,
pantothenic acid, and the four B complex vitamins — need to be restored more frequently,
but the body can tolerate higher doses.
Minerals: Minerals are inorganic substances (meaning they contain no carbon), and all hold
on place on the good ol’ periodic table (flashback to 6th grade chemistry class!). They’re also
necessary for normal body function and development. There are two groups of minerals:
macrominerals (which the body needs in large doses) and trace minerals (only a pinch
required).
RDA: Recommended Dietary Allowances, or RDAs, represent the average daily dietary
intake of each vitamin and mineral a person needs to stay healthy and steer clear of
deficiencies. The values, which are all backed by scientific data, are broken down by age and
gender.
AI: For those vitamins for which an RDA has not yet been set (usually due to lack of
scientific data), an AI, or adequate intake level, is used in place.
UL: The tolerable upper intake level (UL) is the maximum amount of daily vitamin or
mineral dosage that is likely to be safe for the average person. Stay under the UL radar
(especially when using supplements) to keep toxicities at bay.
The Measurements: Vitamins or minerals that are needed in larger doses are expressed in
units of milligrams (mg). Trace minerals and vitamins are expressed in micrograms (mcg).
There are 1,000 mcg in one milligram (no fancy math here). All of Greatist’s
recommendations for daily intake (―What You Need‖) and limits (What’s Too Much‖) follow
the RDA, AI, and UL guidelines.
The Key Players
Biotin (a.k.a. Vitamin B7 or Vitamin H): Like the rest of the water-soluble B-complex
vitamins, biotin plays a huge role in cell growth and food metabolism . Metabolism is the
process by which our bodies covert the food we eat into energy that can then be used to
power everything we do, from thinking, to running, to hula-hooping. Deficiency of this
vitamin is extremely rare, but overdoing it on raw egg whites has been known to prevent
biotin absorption (albeit, in a pretty old study) (we’re looking at you, Rocky) .
What You Need: 30 mcg

How to Get It: Cooked salmon (4-5 mcg per 3 ounces) whole grains (0.02-6 mcg per slice of
bread), eggs (13-25 mcg per large egg), or avocados (2-6 mcg per avocado)
What’s Too Much: Not determined
Calcium: Got milk? Guzzle a glassful to get the daily dose of calcium, a macromineral
crucial for the healthy development of bones and teeth. But that’s not all — calcium also
offers a helping hand in muscle function, blood clotting, nerve signaling, hormone secretion,
and blood pressure . And alongside its sidekick, Vitamin D, calcium helps ward off
osteoporosis . While getting too much calcium from dietary sources is rare, taking too many
calcium supplements may carry some risk for kidney stones formation or heart disease,
though the research is inconclusive .
What You Need: 1,000 mg

How to Get It: Quench calcium thirst with milk (300 mg per cup—ice cream counts too!),
yogurt (300 mg per cup), cheddar cheese (303 mg per 1.5 ounces), tofu (258 mg per ½ cup),
bok choy (79 mg per ½ cup), spinach (115 mg per ½ cup), and rhubarb (174 mg per ½ cup).
What’s Too Much: 2,500mg
Choline: Choline, another water-soluble B vitamin, is a building block of the

neurotransmitter acetylcholine, which is essential for the nerve and brain activities that
control memory and muscle movement. Choline also helps turn the food we eat and our
stored energy (hello, love handles) into fuel . Vegetarians, vegans, pregnant women, and
endurance athletes are at greater risk for choline deficiency, which is linked to fatty liver
disease, atherosclerosis, neurological disorders, and impaired fetal development . Extremely
high doses won’t kill you, but consuming more than 10 grams per day can cause vomiting,
increased sweating and salivation, and a fishy body order (and nobody wants that!).
What You Need: Men = 550 mg; Women = 425mg

How to Get It: Eggs (126 mg per egg), milk (38 mg per cup), cooked broccoli and Brussels
sprouts (both 62 mg per cup), beef (67 mg per 3 ounces), and—get excited—milk chocolate
(20 mg per 1.5 ounce bar).
What’s Too Much: 3,500 mg
Chromium: You may have chrome wheels, but do you have chromium-dense meals?
Though this trace mineral is thought to enhance insulin activity and the breakdown of the
sugars that we eat, it’s only needed in small amounts and is not considered ―essential‖ .
Though some chromium supplements tout muscle building and weight loss benefits, there is
no solid research evidence that backs up the claims . In fact, overconsumption of chromium
supplements could cause kidney damage . So shelf the supplement and try an absperiment
instead for rock-hard abs.
What You Need: Men = 35 mcg; Women = 25 mcg

How to Get It: There’s heavy metal (chromium metal, that is) in broccoli (22 mcg per cup),
grape juice (7.5 mcg per cup), and whole-wheat products like whole-wheat frozen waffles
(6.7 mcg per waffle) or whole-wheat English muffins (3.6 mcg per muffin).
Copper: Don’t be penny-pinching with this shiny mineral, which is an essential trace element
and antioxidant. Frontline in the creation of red blood cells, copper is also important for
proper energy metabolism, immunity, and nervous system function . Though few and far
between, copper deficiencies may manifest as anemia, a low white blood cell count, and bone
deterioration . While copper toxicity from dietary intake is rare, cases of acute copper
poisoning (which leads to some not-so-nice tummy troubles) have occurred due to
contaminated water supplies or leaching from copper containers .

How to Get It: Instead of gnawing on pennies, try cooked liver—yum! (4,049 mcg per
ounce), oysters (670 mcg per medium oyster), crabmeat (634 per 3 ounces), nuts (cashews,
for example, offer 629 mcg per ounce), raw mushrooms (344 mcg per cup), and semisweet
chocolate (198 mcg per ounce).
What’s Too Much: 10,000 mcg
Fluoride: This non-essential trace mineral helps keep those pearly whites cavity-free and
bones less breakable . Before snacking on some toothpaste, know that most tap water in the
U.S. is already fluorinated, taking care of those elemental needs.
What You Need: Men = 4 mg; Women = 3 mg

How to Get It: Food sources include grape juice (0.05-0.64 mg per cup), canned sardines
(0.2-0.4 mg per 3.5 ounces), and chicken (0.06-0.10 mg per 3.5 ounces).
What’s Too Much: 10 mg
Folic Acid (a.k.a. folate or folacin): Folic acid is such a key part of our diet that the U.S.
government decided to fortify most commercial flour with this water-soluble vitamin. So
what’s all the hoopla over folic acid? Well, it’s vital for pregnant women to ensure the baby’s
proper development, helping prevent birth defects in the brain and spine . No baby on board?
Folic acid also helps create most all cells in the body and may reduce the risk of heart disease
and colon cancer .

How to Get It: Look out for fortified grains and cereals (200-400 mcg per cup), asparagus
(134 mcg per 6 spears), spinach (132 mcg per half cup), orange juice (83 mcg per cup), and
lentils (179 per half cup).
Iodine: Definitely dine with iodine: This essential trace mineral is a crucial component of
thyroid hormones, which maintain our basal metabolic rate (BMR). Iodine also helps to
regulate body temperature, nerve and muscle function, and plays a role in the body’s growth
and development . Too little iodine can lead to thyroid dysfunction, developmental
abnormalities, and even goiters, a swelling of the thyroid gland (that ain’t pretty) . Iodine is
found in most table salt (it does say ―iodized‖ on the container, right?). Now and then, an
excess of iodine can cause hyperthyroidism, goiters, and in severe cases, GI discomfort and
burning of the mouth, throat, and stomach, though rare.

How to Get It: Add some iodine with cod (99 mcg per 3 ounces), shrimp (35 mcg per 3
ounces), canned tuna (17 mcg per half can), milk (56 mcg per cup), baked potatoes (60 mcg
per medium potato), and (small amounts of) seaweed (more than than 4,500 mcg per ¼
ounce!).
Iron: Pump some iron (…into your meals) to help hemoglobin, a component of red blood
cells, and myoglobin (hemoglobin’s counterpart in muscles) bring oxygen to all the cells that
need it. Iron is also important in the production of amino acids, collagen, neurotransmitters,
and hormones . Since this mineral is more easily absorbed from red meat and poultry,
vegetarians and vegans may want to consider iron supplements, or at least consume more
iron-rich fruits and leafy green vegetables . But don’t go too crazy for iron: Acute overdose
of iron can be lethal, and general excess can cause GI irritation, nausea, vomiting, diarrhea,
and constipation .

How to Get It: Consider beef (2.32 mg per 3 cooked ounces), oysters (5.04 mg per 6
medium oysters), raisins (0.81 mg per small box), prune juice (2.28 mg per 6 fluid ounces),
potatoes (1.87 mg per medium potato), cooked lentils (3.30 mg per half cup), tofu (2.15 mg
per ¼ block), and cashews (1.89 per ounce).
Magnesium: Magnetically drawn to calcium, magnesium is a macromineral that partners

with calcium to assist with proper muscle contraction, blood clotting, cell signaling, energy
metabolism, blood pressure regulation, and building healthy bones and teeth ! Rest easy
because magnesium deficiency is super rare and so are toxicities, unless popping magnesium
supplements is your thing. If so, watch out for diarrhea, lethargy, heart rate disturbances, and
muscle weakness .

How to Get It: Magnify magnesium intake with oat bran (96 mg per half cup), almonds (78
mg per ounce), brown rice (86 mg per cup), cooked spinach (78 mg per half cup), bananas
(32 mg per banana), and molasses (48 mg per tablespoon).
What’s Too Much: There is no upper limit for dietary magnesium, but supplemental
magnesium should not exceed 350 mg/day.
Manganese: Hailing from the Greek word for magic, manganese can be a double-edged
sword. Though an essential trace mineral and antioxidant, it is also potentially toxic in excess
. Important for energy, bone development, and wound healing, overindulgence of this magic
mineral — usually a result of water contamination — may cause a dip in intellectual function
.
What You Need: Men = 2.3 mg; Women = 1.8 mg

How to Get It: Get a limited portion of this potion with pineapples (0.77 mg per half cup),
pecans (1.28 mg per ounce), oatmeal (0.99 mg per instant oatmeal packet), brown rice (1.07
mg per half cup), and green tea (0.41-1.58 mg per cup).
Molybdenum: Though we can’t help with the pronunciation of this essential trace mineral,
we can confirm that it’s a necessary factor of many enzymes, which speed up the body’s
biochemical reactions that break down dietary and stored nutrients into energy . Molybdenum
deficiency has never been documented in healthy people, and toxicity is similarly rare.
How to Get It: Grub rich in molybdenum includes legumes like black beans (130 mcg per
cup) and split peas (148 mcg per cup), and nuts like almonds, chestnuts, and peanuts (all
about 42 mcg per cup).
Niacin ( a.k.a. Vitamin B3 or Nicotinic Acid): On the lookout for beautiful skin, hair, and
red blood cells? Niacin is here to help! Like other water-soluble B vitamins, niacin is
essential for converting food into energy. It’s also central for the health of skin, hair, eyes,
liver, and the nervous system, and is believed to lower risks of high cholesterol and heart
disease . Extreme deficiencies in niacin may lead to pellagra, which is associated with the
―the four D’s‖: dermatitis (skin irritation), diarrhea, dementia, and death (yikes!) . But don’t
overdo it either: Pellagra is exceptionally rare. High doses of niacin can be toxic, and may
cause rosy tingling — the so-called ―niacin flush‖ — if doses exceed 50 mg per day .

How to Get It: Nosh on peanuts (3.8 mg per ounce), chicken (7.3 mg per 3 ounces), salmon
(8.5 mg per 3 ounces), fortified cereals (20-27 mg per cup), and coffee (0.5 mg per cup).
Pantothenic Acid (a.k.a. Vitamin B5): This vitamin is important in food metabolism and
helps synthesize neurotransmitters, steroid hormones, red blood cells, and more. Toxicity is
virtually nonexistent, and while B5 deficiency is fairly rare (it tends to accompany severe
malnutrition) neurologic symptoms such as burning feet may crop up .
What You Need: 5 mg (AI)

How to Get It: Steer clear of tingling toes with foods like chicken (0.98 mg per 3 ounces),
eggs (0.61 mg per large egg), whole grains (0.19 mg per slice of whole wheat bread),
mushrooms (0.52 mg per half cup), sweet potato (0.88 mg per medium potato), avocados
(1.99 mg per whole avocado), and yogurt (1.35 mg per cup).
Phosphorus: Keep bones and teeth prosperous with phosphorus, a macromineral that
primarily builds and protects those choppers and your skeleton. Phosphorus is also a
component of DNA and RNA, helps convert food into energy, and aids in shuttling nutrients
to the organs that need them . While the kidneys dislike phosphorus in excess, acute
poisoning with phosphorus is virtually nonexistent. On the flipside, rare cases of phosphorus
deficiency can lead to anemia, muscle weakness, loss of appetite, rickets (in children), and
numbness and tingling in the legs .
What You Need: 700 mg

How to Get It: Foods abounding in phosphorus include all-things dairy, like milk (257 mg
per cup), yogurt (385 mg per cup) and cheese (131 mg per ounce). Not a dairy lover?
Consider salmon (252 mg per 3 ounces), eggs (104 mg per large egg), beer (173 mg per 3
ounces), chicken (155 mg per 3 ounces), and—get this—carbonated cola drinks (40 mg per
12 ounces).
Potassium: Our hearts beat for potassium, a macromineral and electrolyte that’s essential for
a steady heartbeat, the transmission of nervous system signals, and muscle function .
Alongside sodium, potassium is also an MVP in balancing fluids by helping the kidney save
fluids when we are dehydrated or excrete fluids that are in excess. And wait, there’s more!
Potassium is thought to lower blood pressure and benefit bones, too . Short-term potassium
deficiencies (often from prolonged vomiting or diarrhea) may cause fatigue, muscle weakness
and cramps, bloating, abdominal pain, and constipation — thanks but no thanks ! But don’t
get too pumped up on potassium: consuming high doses (typically from supplements) can
lead to muscle weakness, tingling in hands and feet, GI symptoms, and abnormal heart
rhythms .
What You Need: 2,000 mg

How to Get It: Kick up your K (potassium’s letter on the periodic table) with baked potatoes
(926 mg per medium potato), artichokes (343 mg per medium artichoke), plums (637 mg per
½ cup), raisins (598 mg per ½ cup), and bananas (422 per medium banana).
Riboflavin (Vitamin B2): Flavorful riboflavin definitely has street cred. This water-soluble
B vitamin helps convert food to fuel, encourages iron absorption in the intestines, and also
enhances the health of hair, skin, muscles, eyes, and the brain . And some research suggests
that riboflavin may be effective at combating migraines, too . Riboflavin deficiency is
uncommon, but is associated with a sore throat, cracks and sores around the lips, an inflamed
―magenta tongue‖ (say what?!), and scaly skin . While enormous intake of riboflavin may
turn your pee bright yellow (a phenomenon called flavinuria), this side effect is harmless.
What You Need: Men = 1.3mg; Women = 1.1mg

How to Get It: Rev up riboflavin with milk (0.34 mg per cup), almonds (0.23 mg per ounce),
cheddar cheese (0.11 mg per ounce), eggs (0.27 mg per large egg), and enriched grains and
cereals (0.59-2.27 mg per cup).
Selenium: Selenium is a smooth-operator of thyroid hormone regulation, and also acts as an

antioxidant . Antioxidants kick the ―bad-guy‖ cells (free radicals) out of the body in order to
prevent them from damaging the ―good-guy‖ cells. Chronic excess of this trace mineral
(usually from supplements) is known to cause nausea, GI discomfort, and hair and nail
brittleness, so supplement selenium in moderation .

How to Get It: Brazil nuts (544 mcg per six kernels) are sky-high in selenium, and shrimp
(34 mcg per 10-12 shrimp), crabmeat (41 mcg per 3 ounces), salmon (40 mcg per 3 ounces),
enriched noodles (38 mcg per cup), beef (16 mcg per 3 ounces), and pork (35 mcg per 3
ounces) have a decent slice of it too.
What’s Too Much: 400 mcg
Sodium Chloride (a.k.a. salt): Chemistry buffs know this pair of minerals as NaCl. The rest
of us call it table salt. Before shaking it up, know that sodium chloride is found in high
quantities in most meals, snacks, and even drinks. While it is essential for fluid balance,
nerve signal transmission, muscle contractions, digestion, and blood pressure, it is possible to
have too much of this savory mineral set . Excess sodium intake can raise blood pressure
above normal limits, increasing the risk for hypertension and cardiovascular disease down the
road . Since the average daily diet already includes salt waaaay in excess, consider low-salt
alternatives like olive oil (instead of butter), unsalted nuts in favor of salted ones, and fresh
fruit!
What You Need: 500 mg of sodium; 750 mg of chloride

How to Get It: Sodium chloride can be soaked up from white bread (850 mg per two slices),
pickles (800 mg per 1 spear), hot dogs (1,300 mg per one wiener—hot diggity dog!), and
canned goods such as chicken noodle soup (a striking 3,400 mg of NaCl per cup).
What’s Too Much: 2,300 mg of sodium (the equivalent of 5.8 g of salt per day)
Thiamin (a.k.a. Vitamin B1): Another member of the water-soluble B pack, thiamin helps
with food metabolism and boosts the health of hair, skin, muscles, and the brain . Toxicity
has never been observed, and though thiamin deficiency (also known as beriberi) is rare in
the U.S., it’s not nonexistent. Symptoms affect the cardiovascular, nervous, muscular, and
gastrointestinal systems in a variety of ways .
What You Need: Men = 1.2 mg; Women = 1.1 mg

How to Get It: Dodge beriberi with a fair share of milk (0.10 mg per cup), lentils (0.17 mg
per ½ cup), cantaloupe (0.11 mg per ½ fruit), enriched long grain white rice (0.26 mg per
cup), and pecans (0.19 mg per ounce).
Vitamin A (a.k.a. retinol, retinal, retinoic acid): So what’s up with this vitamin, doc?
Though known as being good for vision, vitamin A has many other vital tasks: It encourages
red and white blood cell production and activity, keeps the immune system fit and blood
vessels healthy, helps rebuild bone, regulates cell growth and division, and may reduce the
risk for some cancers . Retinoids, variations of Vitamin A, are also used in medications to
treat various skin diseases and acne . Though infrequent in the U.S., vitamin A deficiency is
not unheard of in developing countries, and can cause night blindness and, in extreme
instances, complete blindness. Vitamin A deficiency also plays a role in diarrhea and
increased susceptibility to infectious diseases in developing countries . So make like Bugs
Bunny and crunch on some carrots for high doses of beta-carotene, which is readily
converted to vitamin A once digested .
What You Need: Men = 900 mcg; Women = 700 mcg

How to Get It: Consider kale (443 mcg per ½ cup), eggs (91 mcg per large egg) and cod
liver oil — ymmmm (1,350 mcg per teaspoon). And think orange: consider carrots (538 mcg
per ½ cup) baked sweet potatoes (961 mcg per ½ cup), canned pumpkin (953 mcg per ½
cup), cantaloupe (467 mcg per ½ a melon), mango (79 mcg per fruit), and butternut squash
(572 mcg per ½ cup).
Vitamin B6 (a.k.a. pyridoxal, pyridoxine, pyridoxamine): Like a G6, this essential, water-
soluble vitamin flies high above the others. Vitamin B6 helps out with the production of
serotonin, a hormone that plays a hand in sleep, appetite, and mood . It also assists with
manufacturing red blood cells and steroid hormones, influences cognitive and immune
function, and is linked to reducing the risk of heart disease . Diets lacking B6 are rare, but
evidence of seizures and other neurologic systems are observed in extreme deficiency.
Adverse effects from high doses are primarily seen in people taking supplements, and include
pain and numbness in the limbs .
What You Need: 1.3 mg
How to Get It: Foods soaring in vitamin B6 include salmon (0.48 mg per 3 ounces), chicken
(0.51 mg per 3 ounces), bananas (0.43 mg per medium banana), baked russet potatoes with
the skin (0.70 mg per medium potato), hazelnuts (0.18 mg per ounce), and cooked spinach
(0.44 mg per cup).
Vitamin B12: Another water-soluble B vitamin, vitamin B12 offers a helping hand in the
metabolism of fatty acids and amino acids, cell creation, and the protection of nerve cells ,
and also may reduce the risk of Alzheimer’s . Keep B12 close when it gets to those later,
grey-haired years: deficiencies are common in the elderly and may cause memory loss,
dementia, and anemia . Toxicities are not observed, and vegetarians and vegans may even
need supplements.
What You Need: 2.4 mcg

How to Get It: Binge on bivalves like clams (84 mcg per 3 ounces) and mussels (20.4 mcg
per 3 ounces). Not into bottom-dwellers? Beef (2.1 mcg per 3 ounces), salmon (2.4 mcg per 3
ounces), poached eggs (0.6 mcg per large egg), skim milk (0.9 mcg per cup), and brie
cheese—fantastique! (0.5 mcg per ounce), are also buds of B12.
Vitamin C (a.k.a. asorbic acid): As we go on, we remember… that vitamin C is one of the
best vitamins ever! Cartons of OJ are emblazoned with this famous vitamin’s name — and
for a good reason. Vitamin C is thought to lower the risk for some cancers, including cancers
of the mouth, esophagus, stomach, and breast . It also helps make collagen, an important tool
in wound repair. And let’s not forget its antioxidant properties and immune-boosting effects !
But before chugging that daily glass of Emergen-C to ward off a cold, know that evidence
linking ―mega-doses‖ of Vitamin C to staving off sickness are conflicting. How so? A review
of 30 research trials that included over 11,000 people showed that the incidence of the
common cold is not decreased with high Vitamin C intake . What’s more, the potential for
vitamin C overdose is not ruled out, though uncertain. But don’t skimp on C: After all, scurvy
— the severe vitamin C deficiency linked to bleeding, bruising, join pain, and hair and tooth
loss — is for pirates, not millennials . Arrgh!
What You Need: Men = 90 mg; Women = 75mg (Smokers should add 35 mg)
How to Get It: Choose citrus, like OJ (100+ mg per cup) and grapefruits (76 mg per medium
fruit), or consider strawberries (85 mg per cup), tomatoes (16 mgg per medium tomato), red
peppers (95 mg per ½ cup), and broccoli (51 mg per ½ cup).
Vitamin D: Who loves the sun? This essential fat-soluble vitamin — which is vital for
normal calcium metabolism, immunity, nervous system function, and bone density — sure
does . But before vitamin D can live up to its expectations, it must be activated by a burst of
UV rays. Before you throw on a bikini and soak up the sun (putting you at risk for skin
cancer!) consider supplements or cereals, milk, and juices that are fortified with the active
form, which is equally effective . Dips in vitamin D are no joke: chronic deficiency puts you
at risk for osteoporosis later in life. Make sure your diet shines with vitamin D (especially in
the winter) to keep your bones healthy and reduce risks of cancer .
How to Get It: Dive into vitamin D with fortified cereals (1.0-1.3 mcg per cup), fortified
milk (2.4 mcg per cup), canned salmon (13.3 mcg per 3 ounces), and egg yolks (0.53 mcg per
large egg.
What’s Too Much: 50 mcg
Vitamin E: E is for the Excellent Eight. A family of eight antioxidants, vitamin E protects
essential lipids from damage, battles free radicals, and maintains the integrity of cell
membranes . Drop some E (the vitamin!) to avoid impaired balance and coordination, muscle
weakness, and pain and numbness in the limbs — all signs of extreme deficiency . Think
you’re in the clear? Turns out that more than 90 percent of Americans do not meet the
recommendations for this vitamin’s daily intake.
What You Need: 15 mg

How to Get It: Close the gap with vegetable oils like olive oil (1.9 mg per tablespoon),
canola oil (2.4 mg per tablespoon), almonds (7.4 mg per ounce), avocados (2.7 mg per
avocado), and hazelnuts (4.3 mg per ounce).
Vitamin K: Not to be confused with its mineral chum potassium (which is also noted as a
―K‖ on the periodic table), this essential fat-soluble vitamin is a must for normal wound
healing and bone development . K is for ―koagulation,‖ the German word for coagulation, or
clotting. While blood clots sound menacing, consider the importance of scabs, which are
simply patches of clotted blood to protect cuts and scrapes . Ladies taking birth control pills
should be careful with overconsumption of vitamin K, as a combination of the birth control
pill and excess Vitamin K could put you at risk for unwanted clots . Deficiencies in vitamin K
include easy bruisability, bleeding, nosebleeds, and heavy menstrual periods.
What You Need: Men = 120 mcg; Women = 90 mcg (AI)

How to Get It: Attain the RDA with cooked broccoli (220 mcg per cup), kale (547 mcg per
cup), parsley (246 mcg per ¼ cup), and Swiss chard (299 mcg per cup).
Zinc: Zippity doo dah for zinc, a trace element that is a building block for enzymes, proteins,
and cells. It is also responsible for freeing Vitamin A from its holding tank, the liver, through
its enzymatic activity . But that’s not all for the last on this list: zinc also plays a role in
boosting the immune system, mediating senses such as taste and smell, and wound healing .
Zinc toxicity is rare, but zinc deficiency (most commonly occurring in the developing world)
may lead to delays in growth and development, rough skin, cognitive impairment, a
weakened immune system (leading in increased susceptibility of infectious diseases,
particularly in kids), and more .

How to Get It: Zinc can be zeroed in on in oysters (76.3 mg per 6 oysters), beef (6 mg per 3
ounces), turkey (3.8 mg per 3 ounces), milk (1.8 mg per cup), and cashews (1.6 mg per
ounce). Vegetarians and vegans take note: zinc is less easily absorbed from vegetables so
consider supplements or munching on more zinc rich foods.
Top 10 Foods Highest in Vitamin A
Vitamin A is an essential vitamin required for vision, gene transcription, boosting immune
function, and great skin health. A deficiency in vitamin A can lead to blindness and
increased viral infection, however deficiency is only considered a problem in developing
countries where it is a leading cause of blindness in children. Over consumption of vitamin A
can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss.
Vitamin A if a fat soluble vitamin, and therefore, needs to be consumed with fat in order to
have optimal absorption. The current daily value for Vitamin A is 5000 international units
(IU). Below is a list high vitamin A foods.
#1: Sweet Potato (Cooked)

Vitamin A in 100g Per cup (200g) Per medium potato (114g)
19218IU (384% DV) 38436IU (769% DV) 21909IU (438% DV)
Other Types of Sweet Potato High in Vitamin A (%DV per cup): Frozen Sweet Potato,
cooked, cubed (578%), Canned Sweet Potato (444%), and Raw Sweet Potato, cubed (377%).
#2: Carrots (Cooked)

Vitamin A in 100g Per cup, sliced (156g) Per carrot (46g)
17033IU (341% DV) 26572IU (532% DV) 7835IU (157% DV)
Other Types of Carrot High in Vitamin A (%DV per cup): Frozen Carrots, cooked, cubed
(494%), and Raw Carrots, sliced (408%).
#3: Dark Leafy Greens (Kale, Cooked)

Vitamin A in 100g Per cup, chopped (130g)
13621IU (272% DV) 17707IU (354% DV)
Other Dark Leafy Greens High in Vitamin A (%DV per cup, cooked): Frozen Spinach
(458%), Frozen Collards (391%), Frozen Kale (382%), Frozen Turnip Greens (353%),
Spinach (377%), Collards (289%), Dandelion Greens (305%), Beet Greens & Turnip Greens
(220%), Swiss Chard (214%), and Pak Choi (144%).
#4: Squash (Butternut, Cooked)

Vitamin A in 100g Per cup, cubes (205g) Per 1/2 cup, cubes (53g)
11155IU (223% DV) 22868IU (457% DV) 11434IU (229% DV)
Other Squash High in Vitamin A (%DV per cup, cooked): Hubbard, cubed (275%),
Pumpkin, mashed (282%), and an average of All Varieties Of Winter Squash, cubed (214%).
#5: Cos or Romaine Lettuce

Vitamin A in 100g Per cup, shredded (47g) Per head (626g)
8710IU (174% DV) 4094IU (82% DV) 54525IU (1090% DV)
Other Types of Lettuce High in Vitamin A (%DV per cup, shredded): Green Leaf (53%),
Red Leaf (42%), Butterhead (36%), and Chicory (33%).
#6: Dried Apricots

Vitamin A in 100g Per cup (119g) Per 1/2 cup (60g)
12669IU (253% DV) 15076IU (302% DV) 7538IU (151% DV)
Other Dried Fruit High in Vitamin A (%DV per 1/2 cup): Prunes (24%), and Dried
Peaches (17%).
#7:Cantaloupe Melon
Vitamin A in 100g Per cup, cubes (160g) Per medium wedge (69g)
3382IU (68% DV) 5411IU (108% DV) 2334IU (47% DV)
A medium wedge of cantaloupe melon contains 23 calories and 0.1g fat.
#8: Sweet Red Peppers

Vitamin A in 100g 1 cup chopped (149g) 1 large pepper (164g)
3131IU (63% DV) 4665IU (93% DV) 5135IU (103% DV)
Other Peppers Providing Vitamin A (%DV per large pepper): Sweet Green Peppers
(12%), and Sweet Yellow Peppers (7%).
#9: Tuna Fish (Bluefin, Cooked)

Vitamin A in 100g Per 3oz (85g) Per ounce (28g)
2520IU (50% DV) 2142IU (43% DV) 714IU (14% DV)
Other Fish and Seafood High in Vitamin A (%DV per 3oz, cooked): Sturgeon (15%),
Mackerel (14%), and Oysters (8%).
#10: Tropical Fruit (Mango)
Vitamin A in 100g Per cup, pieces (165g) Per mango (336g)

1082IU (22% DV) 1785IU (36% DV) 3636IU (73% DV)
Other Tropical Fruit High in Vitamin A (%DV per fruit): Papaya, small
Vitamin A is a vitamin and antioxidant that’s associated with healthy eyes. A diet rich in
Vitamin A can prevent nighttime blindness, eye inflammation, and dry eyes. It’s also used to
treat several other health conditions. Vitamin A is measured in International Units (IU), and
the average adult needs about 5000 IU per day.
Carrots
When most people think of Vitamin A and eye health, they think of carrots. It’s true that
eating plenty of carrots can improve your vision. One medium carrot accounts for over 200%
of the average person’s Vitamin A needs for the day. They’re also a great source of Vitamins
C, K, and B, plus magnesium and fiber.
Serving Size (1 medium), 10191 IU of Vitamin A (204% DV), 25 calories.
Iceberg Lettuce
Typically, dark green leafy vegetables get all the glory when it comes to health foods. But the
lighter green Iceberg lettuce variety is filled with essential Vitamin A. Don’t be afraid to add
some to your salad and sandwiches when you need an extra boost of Vitamin A. One cup of
shredded Iceberg lettuce contains only 10 calories, and it brings a heap of other vitamins and
minerals to your body.
Serving Size (1 cup shredded), 361 IU of Vitamin A (7% DV), 10 calories.
Sweet Potatoes
Sweet potatoes were one of the main sources of food for early American settlers. Today,
they’re still widely enjoyed for their delightful taste and rich nutrient contents. One medium
sweet potato provides an incredible 438% of the average adult’s Vitamin A needs for the day,
all while adding only 103 calories to your diet.
Serving Size (1 medium), 21909 IU of Vitamin A (438% DV), 103 calories.
Cod Liver Oil
Many people take cod liver oil supplements, as they’re a strong source of vitamins and
minerals. Cod liver oil, which comes in both liquid and capsule form, contains Vitamin D,
Vitamin A, and omega 3 fatty acids. A tablespoon of cod liver oil will allow you to meet and
exceed the daily recommended intake of Vitamin A for the day.
Serving Size (1 tablespoon), 14000 IU of Vitamin A (280% DV), 126 calories.
Red Pepper
Add a dash of red pepper to your cooking throughout the day and see what a positive
difference it makes, both in the flavor of your meals and in your health overall. A tablespoon
of this pleasantly piquant spice houses an impressive 42% of the daily recommended amount
of Vitamin A.
Turkey Liver
After a delicious turkey dinner, many people make a habit of keeping the turkey giblets to use
in a variety of ways. Turkey liver makes a great addition to gravy and stuffing, and it’s a
surprising source of several vitamins and minerals. A 100-gram turkey liver is filled with an
incredible 1507% of the recommended daily value of Vitamin A.
Serving Size (100 grams), 75333 IU of Vitamin A (1507% DV), 273 calories.
Paprika
Paprika is commonly used in South American, Indian, and Spanish cuisine. But no matter
where you’re from and what style of food you prefer, you can enjoy the many health benefits
of this fiery red spice by incorporating it into your favorite meals. One tablespoon provides
69% of the recommended daily amount of Vitamin A. It’s also an impressive source of
Vitamin C, potassium, and calcium.
Mangoes
Mangoes are sweet, juicy fruits that have a place both in main dishes and on dessert plates.
They also make a great addition to a healthy, balanced diet, thanks to the many nutrients and
vitamins they supply. One cup of sliced mangoes provides about 36% of the daily
recommended amount of Vitamin A.
Serving Size (1 cup sliced), 1785 IU of Vitamin A (36% DV), 107 calories.
Whole Milk
Many people favor whole milk over skim milk for its many nutrients and rich taste. A cup of
whole milk is high in Vitamins D and A, and it’s a good source of calcium, protein, and
magnesium. It’s also high in fat, though, so enjoy it in moderation or switch to skim milk if
fat and calories become a concern.
Serving Size (1 cup), 395 IU of Vitamin A (8% DV), 146 calories.
Vitamin b12
Vitamin B-12, or Cobalamin, is the largest and most complex vitamin currently known to
man. A slight deficiency of vitamin B-12 can lead to anemia, fatigue, mania, and depression,
while a long term deficiency can cause permanent damage to the brain and central nervous
system. Vitamin B12 can only be manufactured by bacteria and can only be found naturally
in animal products, however, synthetic forms are widely available and added to many foods
like cereals. Vitamin B12 can be consumed in large doses because excess is excreted by the
body or stored in the liver for use when supplies are scarce. Stores of B12 can last for up to a
year. Below are the top 10 foods highest in vitamin B12 by common serving sizes, click
#1: Shellfish (Cooked Clams)

Vitamin B12 in 100g 3oz Serving (85g) Per 20 small clams (190g)
98.9μg (1648% DV) 84.1μg (1401% DV) 187.9μg (3132% DV)
Other Shellfish High in Vitamin B12 (%DV per 3oz serving cooked): Oysters (408%),
and Mussels (340%).
#2: Liver (Beef)

Vitamin B12 in 100g 3oz Serving (85g) Per Slice (81g)
83.1μg (1386% DV) 70.7μg (1178% DV) 67.3μg (1122% DV)
Other Liver Products High in Vitamin B12 (%DV per 3oz serving): Liverwurst Sausage
(189%), Paté de Foie Gras (133%) and Chicken Liver Paté (114%).
#3: Fish (Mackerel)

Vitamin B12 in 100g 3oz Serving (85g) Per Fillet (88g)
19.0μg (317% DV) 16.2μg (269% DV) 16.7μg (279% DV)
Other Fish High in Vitamin B12 (%DV per 3oz serving cooked): Smoked Salmon
(257%), Herring (186%), Tuna (154%), Canned Sardines (126%) and Trout (106%).
#4: Crustaceans (Crab)

Vitamin B12 in 100g 3oz Serving (85g) Per Leg (134g)
11.5μg (192% DV) 9.8μg (163% DV) 15.4μg (257% DV)
Other Crustaceans High in Vitamin B12 (%DV per 3oz serving cooked): Crayfish (44%),
Shrimp (24%) and Lobster (20%).
#5: Fortified Soy Products (Silken Tofu)

Vitamin B12 in 100g 3oz Serving (85g) Per 1/5 package (91g)
2.4μg (40% DV) 2.0μg (34% DV) 2.2μg (37% DV)
Light Plain Soymilk contains (50% DV) of Vitamin B12 per cup
#6: Fortified Cereals (All Bran)
Vitamin B12 in 100g Per Cup (90g) Per Serving(1/3 Cup - 30g)
20.0μg (333% DV) 18.0μg (300% DV) 6.0μg (100% DV)
#7: Red Meat (Beef)

Vitamin B12 in 100g 3oz Serving (85g) Per Medallion (34g)
6.0μg (100% DV) 5.1μg (85% DV) 2.0μg (34% DV)
Lamb is also High in Vitamin B12 with (45% DV) per 3oz serving cooked.
#8: Low Fat Dairy (Skim Milk)

Vitamin B12 in 100g Per Cup (245g) Per Quart (980g)
0.5μg (8% DV) 1.2μg (21% DV) 4.9μg (82% DV)
Other Dairy Foods High in Vitamin B12 (%DV per cup): Nonfat Yogurt (25%), Reduced
Fat Milk (22%), Whole Milk (18%), and Full Fat Yogurt (15%).
#9: Cheese (Swiss)

Vitamin B12 in 100g 1oz Serving (28g) Per Cup Shredded (108g)
3.3μg (56% DV) 0.9μg (16% DV) 3.6μg (60% DV)
Other Cheeses High in Vitamin B12 (%DV per 1 oz serving): Reduced Fat Mozzarella,
Parmesan and Gietost (11%), Tilsit (10%) and Feta (8
#10: Eggs (Chicken’s)

Vitamin B12 in 100g (Yolk) Per Yolk (17g) Per Whole Egg (50g)
2.0μg (33% DV) 0.3μg (6% DV) 0.36μg (6% DV)
Other Eggs High in Vitamin B12 (%DV per whole egg, raw): Goose (122%), Duck
(63%), Turkey (22%), and Quail (2%).
Top 10 Foods Highest in Vitamin B2

(Riboflavin)
Vitamin B2, or Riboflavin, is an essential vitamin required for proper energy metabolism and
a wide variety of cellular processes. A deficiency of riboflavin can lead to cracking and
reddening of the lips, inflammation of the mouth, mouth ulcers, sore throat, and even iron
deficiency anemia. Riboflavin, Vitamin B2, is a water soluble vitamin that is well regulated
by the body, thus overdose is rare, and usually only occurs with vitamin B2 injections or
supplements. The current DV for Riboflavin (Vitamin B2) is 1.7mg. Below is a list high
riboflavin foods
#1: Cheese (Gjetost)

Riboflavin in 100g Per packet (227g) Per ounce (28g)
1.38mg (81% DV) 3.14mg (185% DV) 0.39mg (23% DV)
Other Cheeses High in Riboflavin (%DV per ounce): Hard Goat Cheese (20%), Feta
(14%), Roquefort (10%), Brie (9%), Camembert and Grated Parmesan (8%).
#2: Almonds
Riboflavin in 100g Per cup (143g) Per ounce (28g)
1.10mg (60% DV) 1.45mg (85% DV) 0.28mg (17% DV)
Other Nuts High in Riboflavin (%DV per ounce): Mixed Nuts (8%), Pistachio, Pine Nuts
and Cashew Nuts (4%).
#3: Beef & Lamb (Lean Steak)

Riboflavin in 100g Per steak (175g) Per 3oz (85g)
0.86mg (51% DV) 1.51mg (89% DV) 0.73mg (43% DV)
Other Red Meat High in Riboflavin (%DV per 3oz cooked): Lamb Leg (21%), and Veal
(20%).
#4: Oily Fish (Mackerel)

Riboflavin in 100g Per 1/2 fillet (154g) Per 3oz (85g)
0.58mg (34% DV) 0.89mg (53% DV) 0.49mg (29% DV)
Other Oily Fish High in Riboflavin (%DV per 3oz cooked): Smoked Salmon (27%), Wild
Salmon (24%), Trout (21%), Tuna & Herring (15%), and Salmon (11%).
#5: Egg (Hard Boiled)

Riboflavin in 100g Per cup, chopped (136g) Per egg (50g)
0.51mg (30% DV) 0.70mg (41% DV) 0.26mg (15% DV)
Other Types of Egg High in Riboflavin (%DV per egg): Raw, Fried or Scrambled Egg
(13%), and Poached Egg (11%).
#6: Pork (Sirloin)

Riboflavin in 100g Per piece (609g) Per 3oz (85g)
0.51mg (30% DV) 3.11mg (183% DV) 0.43mg (26% DV)
Other Cuts of Pork High in Riboflavin (%DV per 3oz cooked): Ground Pork (24%), Pork
Shoulder (23%), and Pork Loin (22%).
#7: Mushrooms (Raw Brown Italian)

Riboflavin in 100g Per cup whole (87g) Per cup sliced (72g)
0.49mg (29% DV) 0.43mg (25% DV) 0.35mg (21% DV)
Other Mushrooms High in Riboflavin (%DV per cup, sliced): White, Stir-Fried (29%),
Portabella, Grilled (29%), and Dried Shiitake, per 8 Mushrooms (22%).
#8: Sesame Seeds

Riboflavin in 100g Per cup (128g) Per ounce (28g)
0.47mg (27% DV) 0.60mg (35% DV) 0.13mg (8% DV)
Other Seeds High in Riboflavin (%DV per ounce): Sunflower Seeds (6%), Chia Seeds and
Pumpkin & Squash Seeds (3%).
#9: Seafood (Squid)
Riboflavin in 100g Per ounce (28g) Per 3oz (85g)
0.46mg (27% DV) 0.13mg (8% DV) 0.39mg (23% DV)
Other Seafood High in Riboflavin (%DV per 3oz cooked): Oysters (22%), Clams and
Mussels (21%).
#10: Spinach
Riboflavin in 100g Per cup (180g) Per 1/2 cup (90g)
0.24mg (14% DV) 0.43mg (25% DV) 0.21mg (12% DV)
Other Green Vegetables High in Riboflavin (%DV per cup cooked): Beet Greens (24%),
Asparagus (14%), Drumstick Leaves (13%), Collard Greens (12%), Dandelion Greens (11%),
and Chinese Broccoli (8%).

(Niacin)
Vitamin B3, or Niacin, is an essential vitamin required for processing fat in the body,
lowering cholesterol levels, and regulating blood sugar levels. A deficiency of niacin leads to
pellagra, a condition characterized by diarrhea, dermatitis, dementia, inflammation of the
mouth, amnesia, delirium, and if left untreated, death. Even a slight deficiency of niacin can
lead to irritability, poor concentration, anxiety, fatigue, restlessness, apathy, and depression.
Niacin, Vitamin B3, is a water soluble vitamin that is well regulated by the body, thus
overdose is rare, and only occurs when niacin is taken in the form of supplements. An
overdose of niacin is seen in the form of skin rashes (flush), dry skin, various digestive
maladies. A long term overdose can lead to liver damage, elevated blood sugar levels and
type II diabetes, as well as increased risk of birth defects. The current DV for Niacin
(Vitamin B3) is 20mg. Below are the top 10 foods highest in vitamin B3 (Niacin) by
common serving sizes.
#1: Fish (Cooked Yellowfin Tuna)
Niacin in 100g Per 3oz (85g) Per ounce (28g)
22.1mg (110% DV) 18.8mg (94% DV) 6.3mg (31% DV)
Other Fish High in Niacin (%DV per 3oz cooked): Skipjack Tuna (80%), Mackerel and
Bluefin Tuna (45%), Wild Salmon (43%), Swordfish (39%), Farmed Salmon and Halibut
(34%).
#2: Chicken & Turkey (Cooked Chicken Breast)

Niacin in 100g Per 3oz (85g) Per 1/2 Breast (86g)
14.8mg (74% DV) 12.6mg (63% DV) 12.7mg (64% DV)
Turkey is also High in Niacin: Roasted light meat contains (50% DV) per 3oz cooked.
#3: Pork (Cooked Lean Chop)

Niacin in 100g Per 3oz (85g) Per chop (142g)
10.9mg (54% DV) 9.2mg (46% DV) 15.4mg (77% DV)
Other Pork Cuts High in Niacin (%DV per 3oz cooked): Lean mince (44%), and Sirloin
(35%).
#4: Liver (Cooked Lamb Liver)

Niacin in 100g Per 3oz (85g) Per Liver (332g)
16.7mg (83% DV) 14.2mg (71% DV) 53.7mg (269% DV)
Other Livers High in Niacin (%DV per 3oz cooked): Beef (75%), Veal (61%), Chicken
(57%), and Pork (36%).
#5: Peanuts (Oil Roasted)

Niacin in 100g Per cup chopped (144g) Per ounce (28g)
13.8mg (69% DV) 19.9mg (100% DV) 3.9mg (19% DV)
Peanuts (botanically legumes) contain 168 calories per ounce.
#6: Beef (Cooked Lean Rib)

Niacin in 100g Per 3oz (85g) Per pound (454g)
9.0mg (45% DV) 7.6mg (39% DV) 41.0mg (205% DV)
Other Beef Cuts High in Niacin (%DV per 3oz cooked): Lean Sirloin Steak (38%), Beef
Fillet (37%), and Tenderloin (36%).
#7: Mushrooms (Grilled Portobello)

Niacin in 100g Per cup (121g) Per cup raw (86g)
6.3mg (31% DV) 7.6mg (38% DV) 3.9mg (19% DV)
Other Mushrooms High in Niacin (%DV per cup, sliced): Cooked White (35%), Oyster
(Raw) (21%), Brown (Raw) (14%), and Chanterelle (Raw) (11%).
#8: Green Peas (Fresh)
Niacin in 100g Per cup (145g) Per cup (160g)
2.1mg (10% DV) 3.0mg (15% DV) 3.2mg (16% DV)
A cup of cooked frozen peas contains (12% DV) and a cup of cooked canned peas
contains (8% DV):.
#9: Sunflower Seeds

Niacin in 100g Per cup (140g) Per ounce (28g)
8.3mg (42% DV) 11.7mg (58% DV) 2.3mg (12% DV)
Other Seeds High in Niacin (%DV per ounce): Chia Seeds (12%), Sesame (8%), Pumpkin
& Squash (7%), and Sunflower (6%).
#10: Avocado
Niacin in 100g Per cup cubed (150g) Per fruit (201g)
1.7mg (9% DV) 2.6mg (13% DV) 3.5mg (17% DV)
Half an average avocado provides 160 calories.

(Pantothenic Acid)
Vitamin B5, or Pantothenic Acid, is an essential vitamin required by the body for cellular
processes and optimal maintenance of fat. A deficiency of vitamin B5 is rare, however, when
it does occur is usually seen in the form of irritability, fatigue, apathy, numbness, paresthesia,
and muscle cramps. It can also lead to increased sensitivity to insulin, or hypoglycemia.
Pantothenic Acid, Vitamin B5, is a water soluble vitamin that is well regulated by the body,
thus overdose is rare, and may only be noticed in the form of slight digestive complaints or
diarrhea. The current DV for Pantothenic Acid (Vitamin B5) is 10mg. Below is a list high
vitamin B5 foods.
#1: Mushrooms (Shiitake, Cooked)

Pantothenic Acid in 100g Per cup (145g) In 4 mushrooms (72g)
3.59mg (36% DV) 5.21mg (52% DV) 2.59mg (26% DV)
Other Mushrooms High in Pantothenic Acid (%DV per cup slices): White Mushrooms,
cooked (34%), Portabella, grilled (15%), Brown Mushrooms, raw & Oyster Mushrooms, raw
(11%), and Chanterelle, raw (6%).
#2: Cheese (Gjetost)

Pantothenic Acid in 100g Per package (227g) Per ounce (28g)
3.35mg (34% DV) 7.61mg (76% DV) 0.94mg (9% DV)
Other Cheeses High in Pantothenic Acid (%DV per ounce): Roquefort & Blue Cheese
(5%), Camembert (4%), and Feta (3%).
#3: Oily Fish (Trout, Cooked)

Pantothenic Acid in 100g Per fillet (62g) Per 3oz (85g)
2.24mg (22% DV) 1.39mg (14% DV) 1.90mg (19% DV)
Other Oily Fish High in Pantothenic Acid (%DV per 3oz cooked): Rainbow Trout (17%),
Wild Salmon (16%), Farmed Salmon (13%), and Tuna (12%).
#4: Avocados
Pantothenic Acid in 100g Per cup puréed (230g) Per fruit (136g)
1.46mg (15% DV) 3.37mg (34% DV) 1.99mg (20% DV)
A half avocado provides 113 calories and only 1.4g saturated fat.
#5: Eggs
Pantothenic Acid in 100g Per egg (50g) Per cooked egg (50g)
1.53mg (15% DV) 0.77mg (8% DV) 0.70mg (7% DV)
Other Eggs High in Pantothenic Acid (%DV per egg, raw): Goose (25%), Turkey (15%),
Duck (13%), and Quail (2%).
#6: Lean Pork (Sirloin, Cooked)

Pantothenic Acid in 100g Per roast (638g) Per 3oz (85g)
1.65mg (17% DV) 10.55mg (106% DV) 1.41mg (14% DV)
Cuts of Pork High in Pantothenic Acid (%DV per 3oz cooked): Lean Ribs & Lean Loin
of Pork (14%), Lean Shoulder of Pork (12%), and Lean Ground Pork (7%).
#7: Beef & Veal (Veal Shoulder, Cooked)

Pantothenic Acid in 100g Per piece (182g) Per 3oz (85g)
1.61mg (16% DV) 2.93mg (29% DV) 1.37mg (14% DV)
Other Cuts of Beef & Veal High in Pantothenic Acid (%DV per 3oz cooked): Rib of Veal
(12%), Veal Sirloin (11%), and Lean Beef Steak (12%).
#8: Chicken & Turkey (Chicken Drumstick, Cooked)

Pantothenic Acid in 100g Per drumstick (42g) Per 3oz (85g)
1.32mg (13% DV) 0.55mg (6% DV) 1.12mg (11% DV)
Other Poultry High in Pantothenic Acid (%DV per 3oz cooked): Chicken Leg & Chicken
Thigh (11%), Turkey Leg (10%), Chicken Breast (9%), and Turkey Light Meat (8%).
#9: Sunflower Seeds

Pantothenic Acid in 100g Per cup (134g) Per ounce (28g)
7.06mg (71% DV) 9.46mg (95% DV) 1.98mg (20% DV)
Other Seeds High in Pantothenic Acid (%DV per ounce): Flaxseeds (9%), and Pumpkin
& Squash Seeds (2%).
#10: Sweet Potato (Baked)

Pantothenic Acid in 100g Per cup (200g) Per potato (114g)
0.88mg (9% DV) 1.77mg (18% DV) 1.01mg (10% DV)
A medium sweet potato provides 103 calories and less than 0.2g fat.

Vitamin B-6 (pyridoxine, pyridoxal, pyridoxamine) is a water soluble vitamin necessary for
the proper maintenance of red blood cell metabolism, the nervous system, the immune
system, and many other bodily functions. Over time, a deficiency in vitamin B-6 can lead to
skin inflammation (dermatitis) depression, confusion, convulsions, and even anemia. Recent
studies also suggest that a diet low in vitamin B6 increases risk of heart attack. Conversely,
too much vitamin B6 taken from supplements can lead to nerve damage in the arms and legs.
The DV for vitamin B6 is 2mg per day. Below is a list high vitamin B6 foods.
#1: Sunflower Seeds

Vitamin B6 in 100g Per cup (140g) Per ounce (28g)
1.35mg (67% DV) 1.88mg (94% DV) 0.38mg (19% DV)
Other Seeds High in Vitamin B6 (%DV per ounce): Sesame Seeds (11%), Flaxseeds (7%),
and Pumpkin & Squash Seeds (2%).
#2: Pistachio Nuts

Vitamin B6 in 100g Per cup (123g) Per ounce (28g)
1.12mg (56% DV) 1.38mg (69% DV) 0.31mg (16% DV)
Other Nuts High in Vitamin B6 (%DV per ounce): Hazelnuts (9%), Walnuts (8%),
Peanuts (6%), Macadamia (5%), and Cashews (4%).
#3: Fish (Tuna, Cooked)
Vitamin B6 in 100g Per ounce (28g) Per 3oz (85g)

1.04mg (52% DV) 0.29mg (15% DV) 0.88mg (44% DV)
Other Fish High in Vitamin B6 (%DV per 3oz, cooked): Wild Salmon (40%), Salmon
(29%), Halibut (27%), Swordfish (26%), and Herring (22%).
#4: Turkey & Chicken (Turkey, Light Meat, Cooked)
Vitamin B6 in 100g Per ounce (28g) Per 3oz (85g)
0.81mg (40% DV) 0.23mg (11% DV) 0.69mg (34% DV)
Other Poultry High in Vitamin B6 (%DV per 3oz, cooked): Ground Turkey, Fat-free
(46%), Chicken Breast (28%), and Chicken Wing (26%).
#5: Lean Pork (Sirloin, Cooked)

Vitamin B6 in 100g Per roast (985g) Per 3oz (85g)
0.79mg (39% DV) 7.73mg (387% DV) 0.67mg (33% DV)
Other Cuts of Pork High in Vitamin B6 (%DV per 3oz, cooked): Ground Pork (36%),
Pork Tenderloin (31%), and Pork Chops (30%).
#6: Dried Fruit (Prunes)

Vitamin B6 in 100g Per cup (132g) Per 1/2 cup (66g)
0.75mg (37% DV) 0.98mg (49% DV) 0.49mg (26% DV)
Other Dried Fruit High in Vitamin B6 (%DV per 1/2 cup): Dried Apricots (16%), and
Raisins (14%).
#7: Lean Beef (Rib, Cooked)

Vitamin B6 in 100g Per pound (454g) Per 3oz (85g)
0.68mg (34% DV) 3.10mg (155% DV) 0.57mg (30% DV)
Other Cuts of Beef High in Vitamin B6 (%DV per 3oz, cooked): Sirloin Steak (29%),
Filet Steak and Rib Eye (28%).
#8: Bananas
Vitamin B6 in 100g Per cup, mashed (225g) Per banana (118g)

0.37mg (18% DV) 0.83mg (41% DV) 0.43mg (22% DV)
A medium banana provides 105 calories and only 0.39g fat.
#9: Avocadoes
Vitamin B6 in 100g Per cup, puréed (230g) Per fruit (136g)
0.29mg (14% DV) 0.66mg (33% DV) 0.39mg (20% DV)
Half an average avocado provides 114 calories and only 1.4g saturated fat.
#10: Spinach (Cooked)

Vitamin B6 in 100g Per cup (180g) Per 1/2 cup (90g)
0.24mg (12% DV) 0.44mg (22% DV) 0.22mg (11% DV)
A cup of cooked spinach contains just 41 calories and 0.47g fat.

(Folate)
Vitamin B9 (aka: folate, folicin, folic-acid) is a water-soluble B vitamin with many rich
natural sources. Folic acid is the synthetic form of vitamin B9 found in fortified foods and
supplements. As with most vitamins, the natural form of vitamin B9 (folate) is preferred, and
better for absorption. Vitamin B9 (folate) is required for numerous body functions including
DNA synthesis and repair, cell division, and cell growth. A deficiency of folate can lead to
anemia in adults, and slower development in children. For pregnant women, folate is
especially important for proper fetal development. Folate, Vitamin B9, is a water soluble
vitamin that is well regulated by the body, thus overdose is rare in natural food sources, and
can only occur from supplements. The current DV for Folate (Vitamin B9) is 400μg. Below
is a list high folate foods.
#1: Beans (Black Eyed Peas - Cooked)

Folate in 100g Per cup (171g) Per ounce (28g)
208µg (52% DV) 356µg (89% DV) 58µg (15% DV)
Other Beans High in Folate (%DV per cup cooked): Mung Beans (80%), Pinto Beans
(74%), Chickpeas (71%), Pink Beans (71%), Lima Beans (68%), Black Beans (64%), Navy
Beans (64%), and Kidney Beans (58%).
#2: Lentils (Cooked)

Folate in 100g Per cup (198g) Per tablespoon (12g)
181µg (45% DV) 358µg (90% DV) 22µg (5% DV)
Half a cup of cooked lentils contains 115 calories and less than half a gram of fat.
#3: Spinach (Raw)

Folate in 100g Per cup (30g) Per cup (Cooked - 180g)
194µg (49% DV) 58µg (15% DV) 263µg (66% DV)
Other Dark Green Leafy Vegetables High in Folate (%DV per cup cooked): Turnip
Greens (42%), Pak Choi (Chinese Cabbage)(17%), Savoy Cabbage (17%), and Collard
Greens (8%).
#4: Asparagus (Cooked)
Folate in 100g Per 1/2 cup (90g) Per 4 spears (60g)
149µg (37% DV) 134µg (34% DV) 89µg (22% DV)
#5: Lettuce (Cos or Romaine)

Folate in 100g Per 3oz Serving (85g) Per cup (Shredded - 47g)
136µg (34% DV) 116µg (29% DV) 64µg (16% DV)
Other Lettuce High in Folate (%DV per cup shredded): Endive (18%), Butterhead (10%),
Salad Cress (10%), Chicory (8%), and Arugula (4%).
#6: Avocado
Folate in 100g Per cup cubed (150g) Per avocado (201g)
81µg (20% DV) 122µg (30% DV) 163µg (41% DV)
Half an avocado contains 161 calories.
#7: Broccoli (Cooked)

Folate in 100g Per 1/2 cup chopped (78g) Per stalk (180g)
108µg (27% DV) 84µg (21% DV) 194µg (49% DV)
Other Brassica Vegetables High in Folate (%DV per cup cooked): Chinese Broccoli
(22%), Broccoli Raab (15%), and Cauliflower (14%).
#8: Tropical Fruits (Mango)

Folate in 100g Per cup (Pieces - 165g) Per fruit (336g)
43µg (11% DV) 71µg (18% DV) 145µg (36% DV)
Other Tropical Fruit High in Folate (%DV per fruit): Pomegranate (27%), Papaya (15%),
Guava (7%), Kiwi (7%), and Banana (6%).
#9: Oranges
Folate in 100g Per cup segments (180g) Per orange (121g)
39µg (10% DV) 70µg (18% DV) 47µg (12% DV)
A cup of orange juice provides 19% DV for folate.
#10: Bread (Wheat Bread)

Folate 100g Per slice (29g) Per ounce (28g)
85µg (21% DV) 25µg (6% DV) 24µg (6% DV)
Other Bread High in Folate (%DV per slice): French Bread (24%), Italian Bread (14%),
Wheat Germ Bread (8%).
Top 5 Natural Vegetarian sources of

Vitamin B12 (Cobalamin)
If you are vegetarian, or considering going vegetarian, then getting enough vitamin B12
should be of concern to you. A slight deficiency of vitamin B-12, or Cobalamin, can lead to
anemia, fatigue, mania, and depression, while a long term deficiency can potentially cause
permanent damage to the brain and central nervous system. If you are not eating meat and
want to maintain a natural diet then it is essential that you incorporate the natural vegetarian
foods below into your diet.
#1: Cheese
The amount of vitamin B12 in cheese depends on type and variety, Swiss
cheese provides the most with 3.34μg per 100g serving (56% DV), followed by Gjetost(40%
DV), Mozzarella(39% DV), Tilsit(35% DV), and Feta(28% DV).
#2: Eggs
When it comes to chicken eggs the raw yellow has most of the vitamin B-12
with 1.95μg per 100g serving (33% DV), however, this equates to 0.33μg per yolk or just 6%
of the DV. The eggs of other animals are higher with a goose egg providing 7.34μg (122%
DV) of vitamin B-12 per 100g serving, and a duck egg providing 3.78μg (63% DV).
#3: Whey Powder
Once thought the sole domain of body builders, whey powder is now entering
main stream as more people are going vegetarian. Whey powder is a common addition to
breads and smoothies, 100 grams will provide 2.5 μg of vitamin B12 or 42% of the DV.
#4: Milk and Yogurt
100 grams of non-fat yogurt provides 0.53μg (10% DV) of vitamin B12 and
15%DV per cup. 100 grams of reduced fat milk provides 0.46μg (8% DV) and 19% DV per
cup.
#5: Yeast extract Spreads (Marmite)
Yeast extract spreads are popular in Britain and Europe, and have started to
gain popularity in the U.S. A good vegetarian source of protein, the spread also packs a lot of
vitamin B12. One hundred grams provides 0.5μg (8% DV) of vitamin B12, that is 0.03μg
(1% DV) per teaspoon.

(Cobalamin)
Vitamin B-12, or Cobalamin, is the largest and most complex vitamin currently known to
man. A slight deficiency of vitamin B-12 can lead to anemia, fatigue, mania, and depression,
while a long term deficiency can cause permanent damage to the brain and central nervous
system. Vitamin B12 can only be manufactured by bacteria and can only be found naturally
in animal products, however, synthetic forms are widely available and added to many foods
like cereals. Vitamin B12 can be consumed in large doses because excess is excreted by the
body or stored in the liver for use when supplies are scarce. Stores of B12 can last for up to a
year. Below are the top 10 foods highest in vitamin B12 by common serving sizes.
#1: Shellfish (Cooked Clams)

Vitamin B12 in 100g 3oz Serving (85g) Per 20 small clams (190g)
98.9μg (1648% DV) 84.1μg (1401% DV) 187.9μg (3132% DV)
Other Shellfish High in Vitamin B12 (%DV per 3oz serving cooked): Oysters (408%),
and Mussels (340%).
#2: Liver (Beef)
Vitamin B12 in 100g 3oz Serving (85g) Per Slice (81g)
83.1μg (1386% DV) 70.7μg (1178% DV) 67.3μg (1122% DV)
Other Liver Products High in Vitamin B12 (%DV per 3oz serving): Liverwurst Sausage
(189%), Paté de Foie Gras (133%) and Chicken Liver Paté (114%).
#3: Fish (Mackerel)

Vitamin B12 in 100g 3oz Serving (85g) Per Fillet (88g)
19.0μg (317% DV) 16.2μg (269% DV) 16.7μg (279% DV)
Other Fish High in Vitamin B12 (%DV per 3oz serving cooked): Smoked Salmon
(257%), Herring (186%), Tuna (154%), Canned Sardines (126%) and Trout (106%).
#4: Crustaceans (Crab)

Vitamin B12 in 100g 3oz Serving (85g) Per Leg (134g)
11.5μg (192% DV) 9.8μg (163% DV) 15.4μg (257% DV)
Other Crustaceans High in Vitamin B12 (%DV per 3oz serving cooked): Crayfish (44%),
Shrimp (24%) and Lobster (20%).
#5: Fortified Soy Products (Silken Tofu)

Vitamin B12 in 100g 3oz Serving (85g) Per 1/5 package (91g)
2.4μg (40% DV) 2.0μg (34% DV) 2.2μg (37% DV)
Light Plain Soymilk contains (50% DV) of Vitamin B12 per cup.
#6: Fortified Cereals (All Bran)
Vitamin B12 in 100g Per Cup (90g) Per Serving(1/3 Cup - 30g)
20.0μg (333% DV) 18.0μg (300% DV) 6.0μg (100% DV)
#7: Red Meat (Beef)

Vitamin B12 in 100g 3oz Serving (85g) Per Medallion (34g)
6.0μg (100% DV) 5.1μg (85% DV) 2.0μg (34% DV)
Lamb is also High in Vitamin B12 with (45% DV) per 3oz serving cooked.
#8: Low Fat Dairy (Skim Milk)

Vitamin B12 in 100g Per Cup (245g) Per Quart (980g)
0.5μg (8% DV) 1.2μg (21% DV) 4.9μg (82% DV)
Other Dairy Foods High in Vitamin B12 (%DV per cup): Nonfat Yogurt (25%), Reduced
Fat Milk (22%), Whole Milk (18%), and Full Fat Yogurt (15%).
#9: Cheese (Swiss)

Vitamin B12 in 100g 1oz Serving (28g) Per Cup Shredded (108g)
3.3μg (56% DV) 0.9μg (16% DV) 3.6μg (60% DV)
Other Cheeses High in Vitamin B12 (%DV per 1 oz serving): Reduced Fat Mozzarella,
Parmesan and Gietost (11%), Tilsit (10%) and Feta (8%).
#10: Eggs (Chicken’s)

Vitamin B12 in 100g (Yolk) Per Yolk (17g) Per Whole Egg (50g)
2.0μg (33% DV) 0.3μg (6% DV) 0.36μg (6% DV)
Other Eggs High in Vitamin B12 (%DV per whole egg, raw): Goose (122%), Duck
(63%), Turkey (22%), and Quail (2%).
Cereals High in Vitamin B12

Vitamin B12, or Cobalamin, is an essential vitamin necessary for maintenance of the nervous
system and for preventing anemia. Commercial cereals are often fortified with Vitamin B12,
and these cereals can serve as a good source of Vitamin B12 for vegetarians and vegans.
Below is a list of fortified cereals highest in Vitamin B12. These cereals are ranked by 100
gram serving which can be between 1-2 cups of cereal. Calorie information, as well as sugar,
carb, fat, and protein is included. When selecting a cereal try to find one which is low in
refined sugars, and fats. Eating these cereals with milk, or Vitamin B12 enriched soy milk,
can provide even higher levels of Vitamin B12.
Malt-O-Meal High Fiber 28µg 388 20% 81% 3% 11%

1
Bran Flakes B12 Calories Sugar Carbs Fat Protein
Kelloggs All-Bran With 24µg 192 0% 77% 4% 11%
2
Extra Fiber B12 Calories Sugar Carbs Fat Protein
Kelloggs Complete Wheat 21µg 318 17% 79% 2% 10%
3
General Mills Multi-Grain21µg 379 21% 83% 3% 7%
4
Cheerios B12 Calories Sugar Carbs Fat Protein
Kelloggs Complete Oat 20µg 350 20% 77% 4% 11%
5
Kelloggs All-Bran Bran 20µg 250 27% 80% 2% 7%
6
Buds B12 Calories Sugar Carbs Fat Protein
20µg 333 13% 83% 1% 8%
7 Kelloggs Product 19
B12 Calories Sugar Carbs Fat Protein
General Mills Whole Grain 20µg 333 17% 77% 2% 7%
8
Total B12 Calories Sugar Carbs Fat Protein
General Mills Total Corn 20µg 373 11% 86% 2% 6%
9
Flakes B12 Calories Sugar Carbs Fat Protein
20µg 379 13% 71% 2% 23%
10 Kelloggs Special K
19µg 260 16% 74% 5% 13%
11 Kelloggs All-Bran Original
Kashi Heart To Heart By 18µg 348 20% 76% 5% 13%
12
Kellogg B12 Calories Sugar Carbs Fat Protein
Kelloggs Low Fat Granola 12µg 380 29% 80% 5% 8%
13
Without Raisins B12 Calories Sugar Carbs Fat Protein
12µg 364 28% 86% 1% 7%
14 Kelloggs Smart Start Cereal
General Mills Team 11µg 370 37% 83% 4% 7%
15
11µg 357 31% 73% 6% 9%
16 Kelloggs Mueslix
Kelloggs Smart Start Soy 11µg 367 26% 73% 3% 19%
17
Protein B12 Calories Sugar Carbs Fat Protein
Kelloggs All-Bran Yogurt 11µg 342 13% 79% 5% 11%
18
Bites B12 Calories Sugar Carbs Fat Protein
General Mills Total Raisin 11µg 309 35% 76% 2% 5%
19
Bran B12 Calories Sugar Carbs Fat Protein
11µg 345 29% 73% 5% 15%
20 Natures Path Optimum
Kashi Heart To Heart Wild 11µg 369 23% 76% 5% 11%
21
Blueberry By Kellogg B12 Calories Sugar Carbs Fat Protein
Kraft Post Honey Bunches 10µg 394 25% 83% 4% 7%
22
Of Oats Honey Roasted B12 Calories Sugar Carbs Fat Protein
10µg 367 13% 81% 3% 10%
23 General Mills Wheaties
General Mills Berry Burst 10µg 367 31% 79% 5% 10%
24
Cheerios All Flavors B12 Calories Sugar Carbs Fat Protein
Kelloggs Just Right Fruit & 10µg 366 25% 82% 3% 7%
25
Nut B12 Calories Sugar Carbs Fat Protein
Kelloggs Low Fat Granola 10µg 366 28% 80% 5% 8%
26
With Raisins B12 Calories Sugar Carbs Fat Protein
General Mills Cheerios 10µg 400 33% 82% 5% 7%
27
Yogurt Burst B12 Calories Sugar Carbs Fat Protein
28 Kelloggs Corn Flakes 9µg 361 11% 87% 1% 7%
9µg 387 9% 85% 1% 7%
29 Kelloggs Rice Krispies
Malt-O-Meal Cocoa Dyno- 8µg 402 45% 89% 3% 4%
30
8µg 367 39% 91% 0% 4%
31 Kelloggs Frosted Flakes
Kelloggs Special K Vanilla 8µg 405 28% 83% 5% 7%
32
Almond B12 Calories Sugar Carbs Fat Protein
Malt-O-Meal Blueberry 8µg 443 35% 80% 12% 5%
33
Muffin Tops Cereal B12 Calories Sugar Carbs Fat Protein
8µg 365 24% 79% 2% 11%
34 General Mills Harmony
Malt-O-Meal Honey 7µg 395 37% 88% 2% 6%
35
Buzzers B12 Calories Sugar Carbs Fat Protein
Malt-O-Meal Marshmallow 7µg 394 43% 83% 4% 7%
36
Mateys B12 Calories Sugar Carbs Fat Protein
7µg 377 12% 87% 1% 6%
37 Kelloggs Crispix
7µg 381 34% 86% 3% 5%
38 Kelloggs Cocoa Krispies
Malt-O-Meal Fruity Dyno- 7µg 404 43% 90% 3% 4%
39
Kelloggs Special K Red 7µg 369 32% 81% 1% 12%
40
Berries B12 Calories Sugar Carbs Fat Protein
7µg 397 51% 90% 1% 6%
41 Malt-O-Meal Golden Puffs
6µg 393 42% 89% 2% 5%
42 Kelloggs Froot Loops
6µg 395 43% 87% 3% 5%
43 Malt-O-Meal Apple Zings
Kraft Post Grape-Nuts 6µg 359 13% 80% 2% 12%
44
Cereal B12 Calories Sugar Carbs Fat Protein
6µg 385 34% 72% 5% 13%
45 Cereals Maypo Dry
6µg 396 47% 90% 3% 4%
46 Malt-O-Meal Coco-Roos
Malt-O-Meal Apple 6µg 410 41% 83% 6% 7%
47
Cinnamon Toasty Os B12 Calories Sugar Carbs Fat Protein
6µg 367 4% 75% 6% 11%
48 General Mills Cheerios
6µg 381 9% 86% 1% 6%
49 Malt-O-Meal Crispy Rice
6µg 404 4% 75% 6% 13%
50 Malt-O-Meal Toasty Os
6µg 390 42% 90% 1% 4%
51 Kelloggs Apple Jacks
General Mills Lucky 6µg 407 40% 83% 4% 7%
52
Charms B12 Calories Sugar Carbs Fat Protein
6µg 401 46% 88% 3% 5%
53 Malt-O-Meal Tootie Fruities
6µg 394 44% 94% 0% 4%
54 Malt-O-Meal Corn Bursts
6µg 367 10% 83% 3% 8%
55 General Mills Kix
Kelloggs Frosted Flakes 1/3 6µg 377 27% 90% 0% 5%
56
Less Sugar B12 Calories Sugar Carbs Fat Protein
Kelloggs Special K Low 6µg 349 7% 48% 10% 34%
57
Carb Lifestyle B12 Calories Sugar Carbs Fat Protein
6µg 387 56% 89% 2% 6%
58 Kelloggs Honey Smacks
Rice Puffed Presweetened 6µg 401 44% 88% 4% 4%
59
Fruit Flavored Single Brand B12 Calories Sugar Carbs Fat Protein
Wheat Puffed Presweetened 6µg 398 54% 91% 1% 6%
60
Single Brand B12 Calories Sugar Carbs Fat Protein
Chocolate Flavored Rings 6µg 415 47% 82% 9% 5%
61
Presweetened Single Brand B12 Calories Sugar Carbs Fat Protein
Kraft Post Fruity Pebbles 6µg 401 44% 88% 4% 4%
62
Kraft Post Golden Crisp 6µg 398 54% 91% 1% 6%
63
6µg 415 42% 80% 9% 5%
64 Kraft Post Oreo Os Cereal
6µg 387 37% 91% 0% 5%
65 Malt-O-Meal Frosted Flakes
General Mills Wheaties 6µg 333 33% 81% 2% 7%
66
Raisin Bran B12 Calories Sugar Carbs Fat Protein
67 Ralston Crispy Rice 5µg 364 8% 86% 1% 7%
Kraft Post Raisin Bran 5µg 317 28% 77% 3% 9%
68
5µg 370 21% 86% 1% 7%
69 Kellogg Disney Hunny Bs
General Mills Honey Nut 5µg 393 32% 77% 5% 11%
70
Corn Flakes Plain Single 5µg 360 7% 87% 0% 7%
71
Brand B12 Calories Sugar Carbs Fat Protein
General Mills Frosted 5µg 393 43% 83% 4% 7%
72
Kraft Post Toasties Corn 5µg 360 7% 87% 0% 7%
73
5µg 398 5% 74% 6% 12%
74 Ralston Tasteeos
5µg 405 0% 86% 4% 6%
75 Waffelos
Kellogg Disney Princess 5µg 392 42% 89% 2% 6%
76
Chocolate-Flavored Frosted 5µg 405 47% 87% 4% 3%
77
Puffed Corn B12 Calories Sugar Carbs Fat Protein
Frosted Oat Cereal With 5µg 388 44% 84% 4% 7%
78
Marshmallows B12 Calories Sugar Carbs Fat Protein
General Mills Cinnamon 5µg 433 33% 80% 9% 5%
79
Toast Crunch B12 Calories Sugar Carbs Fat Protein
Kelloggs Shredded Wheat 5µg 332 3% 80% 2% 11%
80
Miniatures B12 Calories Sugar Carbs Fat Protein
Kelloggs Fruit Harvest 5µg 368 34% 87% 1% 6%
81
Strawberry/Blueberry B12 Calories Sugar Carbs Fat Protein
Kelloggs Tonys Cinnamon 5µg 448 36% 79% 12% 4%
82
Krunchers B12 Calories Sugar Carbs Fat Protein
Kelloggs Disney Pixar 5µg 380 37% 85% 3% 6%
83
Incredibles B12 Calories Sugar Carbs Fat Protein
5µg 388 38% 86% 3% 6%
84 Kellogg Robots
Cereals Ready To Eat
Composite Character 5µg 389 39% 86% 2% 6%
85
Cereals (Movies Tv) Brand B12 Calories Sugar Carbs Fat Protein
A
Rice Puffed Presweetened 5µg 398 44% 88% 4% 4%
86
With Cocoa Single Brand B12 Calories Sugar Carbs Fat Protein
Wheat And Malt Barley 5µg 365 18% 82% 3% 10%
87
Corn And Oat Flours Puffed 5µg 395 38% 89% 2% 5%
88
Kraft Post Cocoa Pebbles 5µg 398 44% 88% 4% 4%
89
Kraft Post Marshmallow 5µg 398 44% 87% 3% 6%
90
Alpha-Bits Cereal B12 Calories Sugar Carbs Fat Protein
Kraft Post Grape-Nuts 5µg 365 18% 82% 3% 10%
91
Kraft Post Honeycomb 5µg 395 38% 89% 2% 5%
92
Oats Corn Puffed Mixture
5µg 398 44% 87% 3% 6%
93 Presweetened With
Marshmallows Single Brand
5µg 322 30% 77% 2% 9%
94 Kelloggs Raisin Bran
Kelloggs Frosted Rice 5µg 384 40% 89% 1% 5%
95
Krispies B12 Calories Sugar Carbs Fat Protein
Kelloggs Crispix Cinnamon 5µg 399 30% 87% 4% 5%
96
Crunch B12 Calories Sugar Carbs Fat Protein
5µg 361 8% 77% 5% 10%
97 Kelloggs Cruncheroos
Kelloggs Disney Mickeys 5µg 386 47% 86% 3% 7%
98
Magix B12 Calories Sugar Carbs Fat Protein
5µg 400 43% 87% 5% 3%
99 General Mills Cookie Crisp
5µg 367 10% 85% 2% 7%
100 General Mills Corn Chex
5µg 320 19% 80% 2% 9%
101 Bran Flakes Single Brand
General Mills Golden 5µg 400 33% 87% 3% 3%
102
Grahams B12 Calories Sugar Carbs Fat Protein
5µg 386 20% 85% 3% 7%
103 Quaker King Vitaman
104
Chex B12 Calories Sugar Carbs Fat Protein
5µg 400 43% 87% 5% 3%
105 General Mills Trix
General Mills Cinnamon 5µg 378 38% 86% 3% 5%
106
Grahams B12 Calories Sugar Carbs Fat Protein
5µg 433 40% 76% 12% 7%
107 General Mills Reeses Puffs
Cereals Ready To Eat
Composite Character 5µg 388 47% 90% 2% 3%
108
Cereals (Movies Tv) Brand B12 Calories Sugar Carbs Fat Protein
B
5µg 200 0% 83% 3% 7%
109 General Mills Fiber One
General Mills Apple 5µg 400 43% 83% 5% 7%
110
Cinnamon Cheerios B12 Calories Sugar Carbs Fat Protein
5µg 400 47% 89% 3% 3%
111 General Mills Frankenberry
General Mills Country Corn 5µg 367 7% 84% 2% 7%
112
General Mills Count 5µg 400 43% 88% 3% 3%
113
Chocula B12 Calories Sugar Carbs Fat Protein
5µg 400 47% 87% 5% 3%
114 General Mills Cocoa Puffs
5µg 400 47% 89% 3% 3%
115 General Mills Boo Berry
General Mills Berry Berry 5µg 400 30% 87% 5% 3%
116
Kix B12 Calories Sugar Carbs Fat Protein
5µg 400 20% 87% 3% 3%
117 General Mills Kaboom
Kelloggs Rice Krispies 5µg 399 30% 87% 5% 4%
118
Treats Cereal B12 Calories Sugar Carbs Fat Protein
Kelloggs Honey Crunch 5µg 385 33% 87% 2% 7%
119
Corn Flakes B12 Calories Sugar Carbs Fat Protein
5µg 320 19% 80% 2% 9%
120 Kraft Post Bran Flakes
Kelloggs Marshmallow 5µg 394 53% 90% 2% 4%
121
Blasted Froot Loops B12 Calories Sugar Carbs Fat Protein
Kelloggs Disney Mud & 5µg 385 52% 87% 3% 5%
122
Bugs B12 Calories Sugar Carbs Fat Protein
123 Kelloggs Froot Loops 1/3 5µg 394 32% 86% 3% 6%
Less Sugar B12 Calories Sugar Carbs Fat Protein
124
Banana Berry B12 Calories Sugar Carbs Fat Protein
Kelloggs Corn Flakes With 5µg 417 25% 84% 9% 3%
125
Real Bananas B12 Calories Sugar Carbs Fat Protein
Kelloggs Disney Pixar 5µg 376 51% 86% 2% 6%
126
Finding Nemo B12 Calories Sugar Carbs Fat Protein
General Mills Chocolate 5µg 400 50% 88% 3% 3%
127
Lucky Charms B12 Calories Sugar Carbs Fat Protein
5µg 367 33% 89% 2% 4%
128 General Mills Frosted Chex
General Mills Peanut Butter 5µg 433 43% 76% 12% 7%
129
Cookie Crisp B12 Calories Sugar Carbs Fat Protein
General Mills Mills Peanut 5µg 433 43% 76% 12% 7%
130
Butter Toast Crunch B12 Calories Sugar Carbs Fat Protein
5µg 382 31% 88% 1% 6%
131 Kellogg Berry Rice Krispies
Kelloggs Cinnamon Mini 5µg 406 41% 83% 7% 6%
132
Swirlz B12 Calories Sugar Carbs Fat Protein
Kellogg Disneys Pirates Of 5µg 387 52% 86% 3% 5%
133
The Caribbean B12 Calories Sugar Carbs Fat Protein
Kellogg Marshmallow Froot 5µg 390 53% 89% 2% 4%
134
Loops Rainbow Breeze B12 Calories Sugar Carbs Fat Protein
5µg 410 44% 84% 7% 5%
135 Kellogg Smorz
5µg 375 43% 84% 3% 6%
136 Kellogg Star Wars
Kellogg Mini Swirlz Fudge 5µg 391 41% 84% 5% 6%
137
Ripple B12 Calories Sugar Carbs Fat Protein
Kashi Mighty Bites 5µg 356 16% 70% 4% 17%
138
Cinnamon Cereal B12 Calories Sugar Carbs Fat Protein
Malt-O-Meal Cinnamon 5µg 431 35% 79% 10% 6%
139
Toasters B12 Calories Sugar Carbs Fat Protein
5µg 378 48% 90% 1% 4%
140 Kelloggs Corn Pops
5µg 387 6% 85% 2% 6%
141 General Mills Rice Chex
Kraft Post Honey Bunches 5µg 407 21% 78% 9% 8%
142
Of Oats With Almonds B12 Calories Sugar Carbs Fat Protein
Cereal
Corn Whole Wheat Rolled
5µg 407 21% 78% 9% 8%
143 Oats Presweetened With
Almonds Single Brand
Kellogg Scooby-Doo! Berry 5µg 434 42% 79% 12% 4%
144
Bones B12 Calories Sugar Carbs Fat Protein
Oats Corn Puffed Mixture 5µg 405 39% 84% 4% 9%
145
General Mills French Toast 5µg 438 34% 78% 11% 6%
146
Kraft Post Frosted Alpha- 5µg 405 39% 84% 4% 9%
147
Bits Cereal B12 Calories Sugar Carbs Fat Protein
Kellogg Eggo Crunch 5µg 376 40% 83% 4% 7%
148
Cereal Maple Flavored B12 Calories Sugar Carbs Fat Protein
5µg 350 26% 71% 2% 19%
149 Kellogg Tiger Power
Kashi Mighty Bites Honey 5µg 353 17% 69% 4% 17%
150
Crunch Cereal B12 Calories Sugar Carbs Fat Protein
Kellogg Spongebob 4µg 395 42% 87% 4% 5%
151
Squarepants B12 Calories Sugar Carbs Fat Protein
152
Peach/Strawberry B12 Calories Sugar Carbs Fat Protein
Muesli Dried Fruit And 4µg 340 31% 78% 5% 10%
153
Nuts B12 Calories Sugar Carbs Fat Protein
Healthy Choice Kelloggs
4µg 360 28% 79% 5% 9%
154 Almond Crunch With
Raisins
Malt-O-Meal Raisin Bran 3µg 361 30% 77% 2% 9%
155
3µg 402 32% 71% 14% 8%
156 Kelloggs Cracklin Oat Bran
3µg 360 10% 81% 2% 10%
157 General Mills Wheat Chex
Kelloggs Strawberry Mini- 3µg 335 19% 80% 2% 9%
158
Wheats B12 Calories Sugar Carbs Fat Protein
Kelloggs Frosted Mini- 3µg 343 20% 80% 2% 10%
159
Wheats Original B12 Calories Sugar Carbs Fat Protein
Kelloggs Frosted Mini- 3µg 344 20% 81% 2% 10%
160
Wheats Bite Size B12 Calories Sugar Carbs Fat Protein
Cereals Quaker Instant
Oatmeal Nutrition For 3µg 363 29% 72% 5% 12%
161
Women Vanilla Cinnamon B12 Calories Sugar Carbs Fat Protein
Dry
Kelloggs Raisin Mini- 3µg 342 22% 80% 1% 9%
162
Wheats B12 Calories Sugar Carbs Fat Protein
Kelloggs Raisin Bran 3µg 354 38% 85% 2% 6%
163
Kelloggs Frosted Mini-
3µg 356 24% 82% 2% 8%
164 Wheats Maple & Brown
Sugar Bite Size
Kellogg Frosted Mini-
3µg 346 24% 83% 2% 8%
165 Wheats Bite Size Vanilla
Creme
Kellogg Frosted Mini-
3µg 347 24% 83% 2% 8%
166 Wheats Bite Size
Strawberry Delight
Rolled Oats Whole Wheat
3µg 422 25% 77% 11% 8%
167 Rice Presweetened Maple
Flavored With Pecans
Whole Wheat Shredded 3µg 385 23% 81% 4% 10%
168
Wheat Shredded 3µg 352 22% 84% 2% 8%
169
Kraft Post Frosted
3µg 352 22% 84% 2% 8%
170 Shredded Wheat Bite Size
Cereal
Oatmeal Nutrition For 3µg 363 28% 72% 5% 12%
171
Women Golden Brown B12 Calories Sugar Carbs Fat Protein
Sugar Dry
3µg 360 34% 74% 4% 11%
172 Oatmeal Nutrition For
Women Apple Spice Dry
Malt-O-Meal Honey 3µg 379 31% 83% 3% 5%
173
Graham Cereal B12 Calories Sugar Carbs Fat Protein
Kraft Post Great Grains 3µg 408 15% 71% 12% 9%
174
Crunchy Pecan Cereal B12 Calories Sugar Carbs Fat Protein
Whole Wheat Rolled Oats 3µg 408 15% 71% 12% 9%
175
Presweetened With Pecans B12 Calories Sugar Carbs Fat Protein
Kraft Post Great Grains 3µg 377 25% 73% 8% 8%
176
Raisin Date & Pecan Cereal B12 Calories Sugar Carbs Fat Protein
Whole Wheat Rolled Oats
3µg 377 25% 73% 8% 8%
177 Presweetened With Nuts
And Fruit Single Brand
General Mills Oatmeal 3µg 382 35% 84% 4% 7%
178
Crisp Apple Cinnamon B12 Calories Sugar Carbs Fat Protein
Corn Rice Wheat Oats
3µg 383 21% 79% 5% 7%
179 Presweetened With Fruit
And Almonds Single Brand
180
Crisp With Almonds B12 Calories Sugar Carbs Fat Protein
181
Clusters B12 Calories Sugar Carbs Fat Protein
182
Crisp Raisin B12 Calories Sugar Carbs Fat Protein
General Mills Raisin Nut 3µg 364 27% 76% 6% 7%
183
Bran B12 Calories Sugar Carbs Fat Protein
3µg 382 25% 80% 5% 7%
184 General Mills Basic 4
Kraft Post Blueberry 3µg 383 21% 79% 5% 7%
185
Morning Cereal B12 Calories Sugar Carbs Fat Protein
Kraft Post Fruit & Fibre
3µg 385 30% 76% 6% 7%
186 Dates Raisins & Walnuts
Cereal
General Mills Para Su 3µg 309 20% 76% 2% 7%
187
Familia Raisin Bran B12 Calories Sugar Carbs Fat Protein
188
Crisp Triple Berry B12 Calories Sugar Carbs Fat Protein
Just Right With Crunchy 3µg 371 21% 84% 3% 8%
189
Nuggets B12 Calories Sugar Carbs Fat Protein
Apple Cinnamon Squares 3µg 331 21% 80% 2% 7%
190
Mini-Wheats B12 Calories Sugar Carbs Fat Protein
Kellogg Cran-Vanilla 3µg 373 33% 86% 2% 6%
191
Malt-O-Meal Frosted Whole 3µg 388 18% 83% 2% 9%
192
Wheat Cereal B12 Calories Sugar Carbs Fat Protein
Kellogg Toasted Honey 3µg 388 32% 86% 2% 6%
193
General Mills Multi-Bran 3µg 328 21% 84% 3% 7%
194
Chex B12 Calories Sugar Carbs Fat Protein
Kraft Post Banana Nut 3µg 422 20% 74% 10% 9%
195
Crunch Cereal B12 Calories Sugar Carbs Fat Protein
Whole Wheat Rolled Oats
3µg 422 20% 74% 10% 9%
196 Presweetened With Walnuts
And Fruit Single Brand
Kellogg Smart Start Healthy 3µg 375 28% 77% 5% 12%
197
Heart B12 Calories Sugar Carbs Fat Protein
Kellogg Smart Start Healthy 3µg 375 28% 77% 5% 12%
198
Heart Maple Brown Sugar B12 Calories Sugar Carbs Fat Protein
199
Apple Cinnamon B12 Calories Sugar Carbs Fat Protein
Malt-O-Meal Honey Nut 2µg 390 39% 82% 2% 10%
200
Toasty Os Cereal B12 Calories Sugar Carbs Fat Protein
2µg 353 2% 78% 1% 14%
201 Health Valley Fiber 7 Flakes
Kellogg Special K Fruit & 2µg 381 33% 86% 3% 7%
202
Yogurt B12 Calories Sugar Carbs Fat Protein
2µg 413 46% 72% 11% 6%
203 Milk And Cereal Bar
Cereals Maypo Cooked 1µg 71 6% 13% 1% 2%
204
With Water Without Salt B12 Calories Sugar Carbs Fat Protein
Cereals Maypo Cooked 1µg 71 6% 13% 1% 2%
205
With Water With Salt B12 Calories Sugar Carbs Fat Protein
Top 10 Foods Highest in Vitamin C

Vitamin C is an essential nutrient required by the body for the development and maintenance
of scar tissue, blood vessels, and cartilage. Vitamin C is also necessary for creating ATP,
dopamine, peptide hormones, and tyrosine. As a powerful antioxidant, vitamin C helps lessen
oxidative stress to the body and is thought to lower cancer risk. The current DV for vitamin C
is 60mg. Below is a list high vitamin C foods.
#1: Peppers (Yellow Bell Peppers)
Vitamin C in 100g Per 10 strips (52g) Per large pepper (186g)
183.5mg (306% DV) 95.4mg (159% DV) 341.3mg (569% DV)
Other Peppers High in Vitamin C (%DV per large pepper): Sweet Red Peppers (349%),
and Sweet Green Peppers (220%).
#2: Guavas
Vitamin C in 100g Per cup (165g) Per fruit (55g)
228.3mg (381% DV) 376.7mg (628% DV) 125.6mg (209% DV)
#3: Dark Green Leafy Vegetables (Kale)

Vitamin C in 100g Per cup chopped (67g)
120mg (200% DV) 80.4mg (134% DV)
Other Dark Green Leafy Vegetables High in Vitamin C (%DV per cup, chopped):
Turnip Greens (55%), Swiss Chard (18%), and Spinach (14%).
#4: Kiwi (Green)

Vitamin C in 100g Per cup, sliced (180g) Per fruit (69g)
92.7mg (155% DV) 166.9mg (278% DV) 64mg (107% DV)
Gold Kiwi are also High in Vitamin C (%DV per fruit): (151%).
#5: Broccoli
Vitamin C in 100g Per cup chopped (92g)
89.2mg (149% DV) 81.2mg (135% DV)
Other Brassica Vegetables High in Vitamin C (%DV per cup): Brussels Sprouts (125%),
Green Cauliflower (94%), Cauliflower (86%), Red Cabbage (85%), and Cabbage (60%).
#6: Berries (Strawberries)

Vitamin C in 100g Per cup sliced (166g) 1 large strawberry (18g)
58.8mg (98% DV) 97.6mg (163% DV) 10.6mg (18% DV)
Other Berries High in Vitamin C (%DV per cup): Raspberries (54%), Blackberries (50%)
and Blueberries (24%).
#7: Citrus Fruits (Oranges)

Vitamin C in 100g Per cup, sections (180g) Per orange (131g)
53.2mg (89% DV) 95.8mg (160% DV) 69.7mg (116% DV)
Other Citrus Fruit High in Vitamin C (%DV per fruit): 1/4 Pomelo (155%), Lemon
(74%), Clementine (60%), and 1/2 Grapefruit (57%).
#8: Tomatoes (Cooked)
Vitamin C in 100g Per cup (240g) Per 2 tomatoes (246g)
22.8mg (38% DV) 54.7mg (91% DV) 56.1mg (93% DV)
2 medium tomatoes contain just 44 calories and 0.3 grams of fat.
#9: Peas (Mange Tout)

Vitamin C in 100g Per cup (63g) Per 10 pods (34g)
60mg (100% DV) 37.8mg (63% DV) 20.4mg (34% DV)
Other Peas High in Vitamin C (%DV per cup): Green Peas (97%), and Frozen Peas
cooked (59%).
#10: Papaya
Vitamin C in 100g Per cup pieces (145g) 1 small papaya (157g)
60.9mg (102% DV) 88.3mg (147% DV) 95.6mg (159% DV)
Other Fruits High in Vitamin C (%DV per cup, chunks or balls): Mango (100%),
Pineapple (131%), Cantaloupe Melon (108%), and Honeydew Melon (53%).
Top 10 Foods Highest in Vitamin D

Vitamin D is an essential vitamin required by the body for the proper absorption of calcium,
bone development, control of cell growth, neuromuscular functioning, proper immune
functioning, and alleviation of inflammation. A deficiency in vitamin D can lead to rickets, a
disease in which bones fail to properly develop. Further, inadequate levels of vitamin D can
lead to a weakened immune system, increased cancer risk, poor hair growth, and
osteomalacia, a condition of weakened muscles and bones. Conversely, excess vitamin D can
cause the body to absorb too much calcium, leading to increased risk of heart attack and
kidney stones. The current U.S. DV for vitamin D is 600 IU (international units) and the
toxicity threshold for vitamin D is thought to be 10,000 to 40,000 IU/day.2 Sometimes
vitamin D values are given in micrograms (mcg,μg), when this is the case remember that
1μg=40IU for Vitamin D. Vitamin D is oil soluble, which means you need to eat fat to absorb
it. It is naturally found mainly in fish oils, fatty fish, and to a lesser extent in beef liver,
cheese, egg yolks, and certain mushrooms. Vitamin D is also naturally made by your body
when you expose your skin to the sun, and thus, is called the sun-shine vitamin. In addition,
vitamin D is widely added to many foods such as milk and orange juice, and can also simply
be consumed as a supplement. Below is a list of high vitamin D foods.
#1: Cod Liver Oil

Vitamin D 100g Per tablespoon (14g) Per teaspoon (5g)
10,000IU (1667% DV) 1,400IU (233% DV) 500IU (83% DV)
A tablespoon of cod liver oil also provides: 280% DV for Vitamin A and 2894mg Omega-3
fats.
#2: Oily Fish (Trout, cooked)

Vitamin D 100g Per fillet (71g) Per 3oz (85g)
759IU (127% DV) 539IU (90% DV) 645IU (108% DV)
Other Oily Fish High in Vitamin D (%DV per 3oz, cooked): Smoked Salmon (97%),
Swordfish (94%), Canned Trout (86%), Salmon (75%), Smoked White Fish (73%), Mackerel
(65%), Canned Mackerel (43%), Tuna Canned in Oil (38%), Halibut (33%), Herring (30%),
Sardine (27%), Rockfish (26%), Tilapia (21%), Sole & Flounder (20%), and Tuna Steak
(12%).
#3: Mushrooms (Portabello)
Vitamin D 100g Per cup, diced (86g) Per mushroom (84g)
446IU (74% DV) 384IU (64% DV) 375IU (63% DV)
Other Mushrooms High in Vitamin D (%DV per cup): Maitake (131%), Morel (23%),
Chanterelle (19%), Oyster (4%) and White (1%).
#4: Fortified Cereals (Whole Grain Total)

Vitamin D 100g Per serving (30g) Per ounce (28g)
333IU (56% DV) 100IU (17% DV) 93IU (16% DV)
Other Fortified Cereals High in Vitamin D (%DV per serving): Total Raisin Bran (17%),
Kellogg’s Raisin Bran (15%), Kellogg’s Rice Krispies (14%), Kellogg’s Frosted Flakes &
Kellogg’s All Bran (9%), Lucky Charms, Cheerios, Kellogg’s All-Bran Complete Wheat
Flakes & Special K (7%).
#5: Tofu (Firm, Lite)

Vitamin D 100g Per 1/5 package (79g) Per 3oz (85g)
157IU (26% DV) 124IU (21% DV) 132IU (21% DV)
Other Tofu and Soy Foods High in Vitamin D (%DV per 3oz): Lite Silken Tofu (21%),
Sprouted Tofu, Extra Firm Tofu & Firm Tofu (14%), and Soy Yogurt (3%).
#6: Caviar
Vitamin D 100g Per ounce (28g) Per tablespoon (16g)
117IU (20% DV) 33IU (6% DV) 19IU (3% DV)
An ounce of Caviar contains: Just 74 calories and 1g of saturated fat.
#7: Dairy Products (Queso Fresco)
Vitamin D 100g Per cup (122g) Per 1/2 cup (61g)
110IU (18% DV) 134IU (22% DV) 67IU (11% DV)
Other Dairy Products High in Vitamin D (%DV per cup): Butter (23%), Buttermilk,
Fortified Low Fat Fruit Yogurt, Fortified Milk & Fortified Goat’s Milk (21%), Fortified
Semi-Skimmed Milk (20%), Fortified Skimmed Milk (19%).
#8: Pork (Extra Lean Ham)

Vitamin D 100g Per ounce (28g) Per 3oz (85g)
93IU (16% DV) 26IU (4% DV) 78IU (12% DV)
Other Pork Products High in Vitamin D (%DV per 3oz, cooked): Spare Ribs (15%),
Turkey & Pork Sausage (12%), Pork Shoulder (9%), and Pork Loin (8%).
#9: Eggs (Hard Boiled)

Vitamin D 100g Per cup, chopped (136g) Per egg (50g)
87IU (15% DV) 118IU (20% DV) 44IU (7% DV)
Other Eggs High in Vitamin D (%DV per egg): Raw, Scrambled, Poached and Omelet
(7%), Duck Egg (8%), and Goose Egg (16%).
#10: Dairy Alternatives (Plain Soy Yogurt)

Vitamin D 100g Per container (227g) Per cup (245g)
53IU (9% DV) 120IU (20% DV) 130IU (22% DV)
Other Dairy Alternatives High in Vitamin D (%DV per cup): Soymilk (20%), Almond
Milk, Chocolate Almond Milk, Nonsoy Imitation Milk, Rice Drink (17%).
Top 10 Foods Highest in Vitamin E
Vitamin E is a group of 8 fat-soluble vitamins which help prevent oxidative stress to the
body, and other vitamins within the body. Adequate amounts of vitamin E can help protect
against heart disease, cancer, and age related eye damage (macular degeneration).
Conversely, too much vitamin E from supplements can lead to excessive bleeding, or
hemorrhaging. Vitamin E foods, like the ones listed below, are considered to be safe and
healthy. The current DV for vitamin E is 20mg. Below is a list of foods high in vitamin E
by common serving size.
#1: Tofu (Light, Silken)

Vitamin E in 100g Per 1/5 package (91g) Per 3 oz (85g)
5.3mg (25% DV) 4.8mg (23% DV) 4.5mg (21% DV)
Firm Tofu is also High in Vitamin E providing 21% DV per 3 oz serving.

Vitamin E in 100g Per cup (180g) Per 10 oz pack (Raw - 284g)
2.1mg (10% DV) 3.7mg (18% DV) 5.8mg (28% DV)
Other Leafy Greens High in Vitamin E (%DV per cup cooked): Swiss Chard (16%),
Turnip Greens (13%), Collards (8%), and Kale (5%).
#3: Nuts (Almonds)

Vitamin E in 100g Per cup (Whole - 143g) Per ounce (28g)
26.2mg (127% DV) 37.5mg (181% DV) 7.3mg (35% DV)
Other nuts high in vitamin E (%DV per ounce):Hazelnuts (21%), Pistachios (3%), Pecans
(2%), and Walnuts (2%).
#4: Sunflower Seeds (Roasted)

Vitamin E in 100g Per cup (135g) Per ounce (28g)
36.3mg (176% DV) 49.1mg (237% DV) 10.2mg (49% DV)
Other Seeds providing Vitamin E (%DV per ounce): Pumpkin & Squash Seeds (3%) and
Sesame Seeds (3%).
#5: Avocados
Vitamin E in 100g Per cup cubed (150g) Per Avocado (201g)
2.1mg (10% DV) 3.1mg (15% DV) 4.2mg (20% DV)
Half an avocado contains approximately 160 calories.
#6: Shellfish (Shrimp)

Vitamin E in 100g Per 3 oz serving (85g) Per 4 Shrimp (22g)
2.2mg (11% DV) 1.9mg (9% DV) 0.5mg (2% DV)
Other Shellfish High in Vitamin E (%DV per 3 oz Cooked): Crayfish (6%) and Oysters
(7%).
#7: Fish (Rainbow Trout)
Vitamin E in 100g Per 3 oz (85g) Per fillet (71g)
2.8mg (13% DV) 2.4mg (11% DV) 2.0mg (10% DV)
Other Fish High in Vitamin E (%DV per 3 oz): Swordfish (10%), Herring (6%), Smoked
Salmon (6%), and Salmon (5%).
#8: Plant Oils (Olive Oil)

Vitamin E 100g Per tablespoon (14g) Per teaspoon (5g)
14.4mg (69% DV) 2.0mg (10% DV) 0.7mg (3% DV)
Other Plant Oils High in Vitamin E (%DV per Tablespoon): Wheat Germ (101%),
Sunflower (28%), Grapeseed (19%), Canola (12%), and Corn Oil (10%).

Vitamin E 100g Per cup (Chopped - 156g) Per stalk (180g)
1.5mg (7% DV) 2.3mg (10% DV) 2.6mg (13% DV)
Broccoli contains only 54 calories per cup, chopped and cooked.
#10: Squash & Pumpkin (Cooked Butternut Squash)

Vitamin E in 100g Per cup cubed (140g)
1.3mg (6% DV) 2.6mg (13% DV)
Pumpkin is also a good source of Vitamin E providing 9% DV per cup cooked. A cup of
cooked mashed Sweet Potato provides 15% DV.
Top 10 Foods Highest in Vitamin K

Vitamin K is an essential vitamin required for protein modification and blood clotting. Recent
studies suggest that vitamin K may play a role in treating osteoporosis and Alzheimer's, and
that consuming increased levels of vitamin K can help protect against cancer and heart
disease. Unless you are taking medication to prevent blood clots, like Warfarin or Coumadin,
there is no known risk of vitamin K toxicity, and no reason not to eat a lot of it. If you are on
Warfarin (Coumadin), please check the article on low vitamin K foods for a Warfarin
diet. Below is a list of foods high in vitamin K1.
#1: Herbs (Dried Basil)

Vitamin K 100g Per tablespoon (5g) Per teaspoon (1g)
1714.5µg (2143% DV) 85.7µg (107% DV) 17.2µg (21% DV)
Other Herbs High in Vitamin K (%DV per tablespoon): Dried Sage & Dried Thyme
(107%), Fresh Parsley (82%), Dried Coriander (Cilantro) & Dried Parsley (34%), Dried
Marjoram (16%), Fresh Basil (13%), and Fresh Chives (8%).
#2: Green Leafy Vegetables (Kale, cooked)

Vitamin K 100g Per cup (130g) Per 1/2 cup (65g)
817µg (1021% DV) 1062.1µg (1328% DV) 531.1µg (664% DV)
Other Green Leafy Vegetables High in Vitamin K (%DV per cup, cooked): Frozen Kale
(1433%), Frozen Spinach (1284%), Mustard Greens (1037%), Spinach (1111%), Collards
(966%), Beet Greens (871%), Swiss Chard (716%), Turnip Greens (662%), Dandelion
Greens (471%), and Broccoli Raab (272%).
#3: Salad Vegetables (Spring Onions/Scallions)
Vitamin K 100g Per cup (100g) Per onion (15g)
207µg (259% DV) 207µg (259% DV) 31.1µg (39% DV)
Other Salad Vegetables High in Vitamin K (%DV per cup): Garden Cress (339%),
Endive (144%), Radicchio (128%), Chicory Greens (108%), Watercress (106%), Cos
(Romaine) Lettuce (60%), Green Lettuce (57%), Red Lettuce (49%), Celery (37%), Arugula
(Rocket) (25%), Iceberg Lettuce & Cucumber (22%).
#4: Brassica Vegetables (Brussels Sprouts, cooked)

Vitamin K 100g Per cup (156g) Per sprout (21g)
140.3µg (175% DV) 218.9µg (274% DV) 29.5µg (37% DV)
Other Brassica Vegetables High in Vitamin K (%DV per cup, cooked): Broccoli (276%),
Cabbage (204%), Frozen Broccoli (203%), Chinese Broccoli (93%), Red Cabbage (90%),
Pak Choi (72%), Savoy Cabbage, raw (60%), and Cauliflower (22%).
#5: Chili Powder & Hot Spices (Chili Powder)

105.7µg (132% DV) 8.5µg (11% DV) 3.2µg (4% DV)
Other Spices High in Vitamin K (%DV per tablespoon): Curry Powder & Paprika (7%),
and Cayenne Pepper (5%).
#6: Asparagus, Fennel, Leeks & Okra (Asparagus, cooked)
Vitamin K 100g Per cup (180g) Per 4 spears (60g)
50.6µg (63% DV) 91.1µg (114% DV) 30.4µg (38% DV)
Other Vegetables High in Vitamin K (%DV per cup): Frozen Asparagus, cooked (180%),
Leeks, cooked (152%), Okra, cooked (80%) and Fennel, raw (68%).
#7: Pickles (Cucumber, Sweet)

Vitamin K 100g Per cup (170g) Per pickle (35g)
76.7µg (96% DV) 130.4µg (163% DV) 26.9µg (34% DV)
Other Pickles High in Vitamin K (%DV per pickle): Dill Pickle (54%), Sour Pickle (38%)
and Sweet Pickle Relish (16%) per tablespoon.
#8: Soybeans (Cooked)

Vitamin K 100g Per cup (94g) Per 1/2 cup (47g)
70.6µg (88% DV) 66.4µg (83% DV) 33.2µg (42% DV)
Other Soybeans High in Vitamin K (%DV per cup): Raw Soybeans (109%), and Roasted
Soybeans (Edamame)(108%).
#9: Olive Oil

60.2µg (75% DV) 8.4µg (11% DV) 3.0µg (4% DV)
Other Vegetable Oils High in Vitamin K (%DV per tablespoon): Soybean (32%), Canola
(Rapeseed) (12%), and Sesame Oil (2%).
Vitamin K 100g Per cup (174g) Per prune (10g)
59.5µg (74% DV) 103.5µg (129% DV) 6µg (7% DV)
Other Dried Fruit High in Vitamin K (%DV per cup): Blueberries (120%), Pears (46%),
Peaches (31%), Figs (29%), and Currants (15%). Click to see complete nutrition facts.
Foods Low in Vitamin K for a Warfarin

(Coumadin) Diet
If you are taking an anticoagulant or a blood thinner, like Warfarin (Coumadin), then it is important
to keep your PT/INR (Prothrombin Time and International Normalized Ratio) levels stable. PT/INR
measure factors of blood coagulation. In order to maintain stable PT/INR levels you should not eat
more than 1 serving of a high vitamin K food, and no more than 3 servings of a food with moderate
amounts of vitamin K. What is important is that your intake of vitamin K stays consistent. Having a
"cheat" day where you eat a large amount of vitamin K, like a spinach salad, could be extremely
harmful. This is a guide of what foods you can eat and in what amounts. Exact amounts depend on
your dosage of Warfarin. Listed below are foods low in vitamin K presented by food group with
sample serving sizes and amounts of vitamin K.
General points when taking Warfarin (Coumadin)
 A low INR means you have increased risk of clotting

 A high INR means you have an increased risk of bleeding
 Warfarin increases INR, Vitamin K decreases it
 Most doctors aim to keep INR around 2-3, but can range to 2.5-3.5 for heart valves or other
extreme cases
 When a doctor prescribes Warfarin, they are trying to balance it with how much vitamin K
you eat
 Regularly check your PT/INR levels
 Take the same amount of Warfarin at the same time each day
 Keep your intake of vitamin K consistent from day to day
 Eat no more than 1 serving of food that contains 200%-600% DV of vitamin K
 Eat no more than 3 servings of food that contains 60-200% DV of vitamin K
 Eliminate alcohol if you can, or limit yourself to no more than 3 drinks a day
 Take no more than 800IU of vitamin E supplements
 Avoid cranberries and cranberry juice as they can raise INR and risk of bleeding
 Limit or avoid grapefruit and grapefruit juice
 Avoid drinking green tea as it antagonizes Warfarin and lowers INR
 Work with your doctor when taking CoQ10 as it can hamper the effectiveness of Warfarin
 Many natural supplements affect PT/INR levels, so it is best to avoid them unless your
doctor advises otherwise. The following supplements definitely affect PT/INR levels: arnica,
bilberry, butchers broom, cat's claw, dong quai, feverfew, forskolin, garlic, ginger, gingko,
horse chestnut, insositol hexaphosphate, licorice, melilot(sweet clover), pau d'arco, red
clover, St. John's wort, sweet woodruff, turmeric, willow bark, and wheat grass.
List of Vitamin K foods to limit to 1 serving per day (200%-660% DV)

Food Serving Size Vitamin K Content
Boiled Kale 1/2 cup (660% DV)
Boiled Spinach 1/2 cup (560% DV)
Boiled Turnip Greens 1/2 cup (530% DV)
Boiled Collard Greens 1/2 cup (520% DV)
Boiled Swiss Chard 1/2 cup (360% DV)
Raw Parsley 1/4 cup (300% DV)
Boiled Mustard Greens 1/2 cup (260% DV)
List of Vitamin K foods to limit to 3 serving per day (60%-200% DV)

Food Serving Size Vitamin K Content
Boiled Brussels Sprouts 1/2 cup (190% DV)
Raw Spinach 1 cup (180% DV)
Raw Turnip Greens 1 cup (170% DV)
Raw Green Leaf Lettuce 1 cup (125% DV)
Raw Broccoli 1 cup (110% DV)
Raw Endive 1 cup (70% DV)
Raw Romaine Lettuce 1 cup (70% DV)

Top 10 Vegetables Highest in Zinc
Zinc is an essential mineral required by the body for maintaining a sense of smell, keeping a
healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also
helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency
in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions,
impaired appetite, and depressed immunity. Conversely, consuming too much zinc can
disrupt absorption of copper and iron, as well as create large amounts of toxic free radicals.
The current DV for zinc is 15mg. Below is a list of vegetables high in zinc.
#1: Cooked Napa Cabbage

Zinc per 100g serving Zinc in 1 cup cooked
3.75mg 4.09mg
25% DV 27% DV
#2: Palm Hearts

Zinc per 100g serving Zinc in 1 cup canned
3.73mg 1.68mg
25% DV 11% DV
#3: Fireweed Sprouts
Zinc per 100g serving Zinc in 1 cup chopped
2.66mg 0.61mg
18% DV 4% DV
#4: Lemon Grass (Citronella)

Zinc per 100g serving Zinc in 1 cup
2.23mg 1.49mg
15% DV 10% DV
#5: Sun-Dried Tomatoes

1.99mg 1.07mg
13% DV 7% DV
#6: Wasabi Root

Zinc per 100g serving Zinc in 1 cup sliced Zinc per tablespoon
1.62mg 2.11mg 0.13mg
11% DV 14% DV 1.16% DV
#7: Stir-Fried Lentil Sprouts
Zinc per 100g serving Zinc in 1 cup raw
1.6mg 1.16mg
11% DV 8% DV
#8: Raw Winged Bean Tubers

Zinc per 100g serving Zinc in 1 cup cooked seeds
1.39mg 0.17mg
9% DV 1% DV
#9: Shiitake Mushrooms Cooked Without Salt

1.33mg 1.93mg
9% DV 13% DV
#10: Green Peas (Raw or Cooked)

1.19mg 1.9mg
8% DV 13% DV
Top 10 Foods Highest in Zinc
impaired appetite, and depressed immunity. Conversely, consuming too much zinc can lead
to nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches in the short
term, and can disrupt absorption of copper and iron in the long term. If you have a zinc
deficiency, then animal foods are better sources of zinc than plant foods. The current
daily value (DV) for Zinc is 15mg. Below is a list of the top ten foods highest in Zinc by
common serving size.
#1: Seafood (Cooked Oysters)

Zinc in 100g Per 3oz (85g) Per 6 Oysters (42g)
78.6mg (524% DV) 66.8mg (445% DV) 33.0mg (220% DV)
Other Seafood High in Zinc (%DV per 3oz cooked): Crab (43%), and Lobster (41%).
#2: Beef and Lamb (Cooked Lean Beef Shortribs)

Zinc in 100g 1 Rack of Ribs (315g) 1 Lean Ribeye Fillet (129g)
12.3mg (82% DV) 38.7mg (258% DV) 14.2mg (95% DV)
Lamb is also a good source of Zinc (%DV per 3oz cooked): Lean Foreshank (49%), Lean
Shoulder (46%) and Lean Cubed Lamb for Stewing (37%).
#3: Wheat Germ (Toasted)

Zinc in 100g Per Cup (113g) Per Ounce (28g)
16.7mg (111% DV) 18.8mg (126% DV) 4.7mg (31% DV)
Crude or Untoasted Wheat Germ is also a good source of Zinc providing 94% DV per
cup:.
#4: Spinach
Zinc in 100g (Cooked) Per Cup (Cooked - 180g) 100g (Raw)
0.8mg (5% DV) 1.4mg (9% DV) 0.5mg (4% DV)
Other Green Leafy Vegetables High in Zinc (%DV per cup): Amaranth Leaves, cooked
(8%), and Endive and Radiccio, raw (2%).
#5: Pumpkin and Squash Seeds

Zinc in 100g Per Cup (64g) Per Ounce (28g)
10.3mg (69% DV) 6.6mg (44% DV) 2.9mg (19% DV)
Other Seeds High in Zinc (%DV per ounce): Sunflower (10%), Chia (9%), and Flaxseeds
(8%).
#6: Nuts (Cashews)

Zinc in 100g (Roasted) Per Cup (137g) Per Ounce (28g)
5.6mg (37% DV) 7.7mg (51% DV) 1.6mg (10% DV)
Other Nuts High in Zinc (%DV per ounce): Pine nuts (12%), Pecans (9%), Almonds (6%),
Walnuts (6%), Peanuts (6%), and Hazelnuts (5%).
#7: Cocoa and Chocolate (Cocoa Powder)
Zinc in 100g Per Cup (86g) Per Tablespoon (5g)
6.8mg (45% DV) 5.9mg (39% DV) 0.3mg (2% DV)
Dark baking Chocolate is also high in Zinc providing 85% DV per cup grated and 19%
DV per 29g square.
#8: Pork & Chicken (Cooked Lean Pork Shoulder)

Zinc in 100g Per Steak (147g) Per 3oz (85g)
5.0mg (33% DV) 7.4mg (49% DV) 4.3mg (28% DV)
Chicken is also High in Zinc providing 15% DV per cooked drumstick.
#9: Beans (Cooked Mung Beans)

Zinc in 100g Per Cup (124g) Per 3oz (85g)
0.5mg (3% DV) 0.6mg (4% DV) 0.4mg (2.5% DV)
Other Beans High in Zinc (%DV per cup cooked): Baked Beans (39%), Adzuki (27%),
Chickpeas (17%) and Kidney Beans (12%).
#10: Mushrooms (Cooked White Mushrooms)

Zinc in 100g Per Cup Pieces (156g) Per Mushroom (12g)
0.9mg (6% DV) 1.4mg (9% DV) 0.1mg (1% DV)
Other Mushrooms High in Zinc (%DV per Cup Pieces): Morel, raw (9%), Brown, raw
and Portabella, grilled (5%), Oyster, raw (4%), and White, raw (2%). Four Dried Shitake
mushrooms contain 8% DV and 4 raw shitake contain 4% DV.
Top 10 Fruits Highest in Zinc

impaired appetite, and depressed immunity. Conversely, consuming too much zinc can
disrupt absorption of copper and iron, as well as create large amounts of toxic free radicals.
The current daily value (DV) for zinc is 15mg. Below is a list of fruits high in zinc.
#1: Dried Apricots

1mg 1.19mg
7% DV 8% DV
#2: Dried Peaches

0.78mg 0.9mg
5% DV 6% DV
#3: Prunes (Dried Plums)

0.75mg 0.99mg
5% DV 7% DV
#4: Avocados
Zinc per 100g serving Zinc in 1 cup pureed
0.68mg 1.56mg
5% DV 10% DV
#5: Dried Zante Currants (Dried Grapes)

Zinc per 100g serving Zinc in 1 cup pureed
0.66mg 0.95mg
4% DV 37% DV
#6: Dried Bananas

Zinc per 100g serving Zinc in 1 cup mashed fresh
0.61mg 0.34mg
4% DV 2% DV
#7: Dried Figs
0.55mg 0.82mg
4% DV 5% DV
#8: Blackberries
0.53mg 0.76mg
4% DV 5% DV
#9: Raspberries
0.42mg 0.52mg
3% DV 3% DV
#10: Dates
0.29mg 0.43mg
2% DV 3% DV
Top 10 Foods Highest in Calories

Calories are the basic unit of energy found in all foods and are necessary to maintain the
body's vital functions or basil metabolic rate. The amount of calories a person needs depends
on factors like their age, gender, and lean muscle mass. Eating too few calories for a
prolonged period of time causes a person to become underweight (per the BMI) leading to
muscle atrophy, weakened immunity, and eventually, organ failure. Conversely, eating too
many calories causes a person to become overweight and obese, increasing their chances of
heart disease, type II diabetes, and cancer. The amount of calories a person needs depends on
their age, gender, activity level, and muscle mass. The DV for calories is 2000 calories.
Below is a list of the top 10 high calorie foods,
#1: Fats & Oils (Beef Tallow, Lard, Fish Oil, Vegetable Oil)
Calories 100g Per cup (205g) Per tablespoon (13g)
902 calories 1849 calories 117 calories
Other Fats & Oils High in Calories (Calories per tablespoon): Soybean Oil, Peanut Oil,
Canola Oil, Olive Oil, Palm Oil, Sesame Oil, Cocoa Butter, Sunflower Oil, Grapeseed Oil,
Walnut Oil, Almond Oil, Apricot Kernel Oil, Hazelnut Oil, Avocado Oil, Safflower Oil &
Flaxseed Oil (124), Coconut Oil (121), Mutton Tallow, Chicken, Turkey & Goose Fat (117),
and Butter (100).
#2: Nuts & Seeds (Macadamia Nuts)

Calories 100g Per cup (132g) Per ounce (28g)
Other Nuts & Seeds High in Calories (Calories per ounce): Pecans (199), Pine Nuts (188),
Desiccated Coconut (185), Brazil Nuts (184), Walnuts (183), Hazelnuts/Filberts (181),
Peanuts & Sunflower Seeds (164), Almonds (162), Cashew Nuts, Pumpkin & Squash Seeds
(161), Pistachio Nuts (159), Watermelon Seeds (156), Flaxseeds (150), and Chia Seeds (136).
#3: Nut & Seed Butters (Peanut Butter)

Calories 100g Per 2 tablespoons (32g) Per tablespoon (16g)
Other Nut & Seed Butters High in Calories (Calories per tablespoon): Sunflower Seed
Butter (99), Almond Butter (98), Cashew Butter (94), and Tahini (89).
#4: Chocolate (Dark 70-85% Cacao)

Calories 100g Per bar (101g) Per ounce (28g)
Other Chocolate High in Calories (Calories per ounce): Dark Chocolate 60-69% Cacao
(162), and Dark Chocolate 45-59% Cacao (153).
#5: Dried Fruit & Fruit Juices (Prunes)

Calories 100g Per cup (132g) Per 1/2 cup (66g)
Other Dried Fruit & Fruit Juices High in Calories (Calories per 1/2 cup): Dried Cherries
(266), Dried Blueberries (254), Dried Pears (236), Raisins (217), Dates (208), Dried Apricots
(191), Dried Peaches (189), Figs (186), Dried Cranberries (185), Dried Apples (104), Prune
Juice (91), Grape Juice (76), Passion Fruit Juice (74), Pineapple Juice (67) and Pomegranate
Juice (27).
#6:Avocadoes
Calories 100g Per cup, cubes (150g) Per avocado (201g)
Half a typical avocado contains 7 grams of fibre, 41% DRV for folate, and only 2 grams of
saturated fat.
#7: Whole Grains (Wholewheat Pasta, Cooked)
Calories 100g Per cup (140g) Per 1/2 cup (70g)
Other Whole Grains High in Calories (Calories per cup, cooked): Teff (255), Amaranth
(251), Spelt (246), Kamut Khorasan (227), Quinoa (222), Brown Rice (218), Millet (207),
Pearled Barley (193), Wild Rice (166), Buckwheat Groats (155), Bulgur (151), Soba Noodles
(113), and Oat Bran (88).
#8: Milk, Dairy & Eggs (Goat’s Cheese, Hard)

Calories 100g Per 2 oz (56g) Per ounce (28g)
Other Milk, Dairy & Eggs High in Calories (Calories per ounce, unless otherwise
specified): Soft Goat’s Cheese (75), Feta (74), Whole Milk (149 per cup), Buttermilk (152
per cup), Powdered Milk (159 per 1/4 cup), Ricotta (108 per 1/4 cup), Greek Yoghurt (99 per
container), Protein Powder (45 per tablespoon), Whey (28 per tablespoon), 1 Boiled Egg
(78).
#9: Oily Fish (Mackerel, Cooked)

Calories 100g Per fillet (88g) Per 3oz (85g)
Other Oily Fish High in Calories (Calories per 3oz, cooked): American Shad (214),
Herring (213), Halibut (203), Salmon (175), Trout (162), Butterfish (159), Tuna Steak (156),
Tuna Canned in Oil (168), Canned Sardines (191 per can), Canned Anchovies (95 per can).
#10: Meat (Beef Brisket, Cooked)
Calories 100g Per piece (314g) Per 3oz (85g)
Other Meat High in Calories (Calories per 3oz, cooked): Ground Pork (334), Turkey
Bacon (321), Lamb Shoulder (303), Duck, Meat & Skin (286), Pork Shoulder (269), Goose,
Meat & Skin (259), Veal Loin (241), Chicken Dark Meat (219), Chicken Drumsticks (173).
Top 10 Foods Highest in Saturated Fat

Saturated fat refers to a group of fatty acids, each with its own properties and characteristics.
Some of the saturated fatty acids may be healthy, while others less so, and more research
needs to be conducted so consumers can make better diet choices. Despite saturated fats
potential health benefits, saturated fat has long been associated with increased risk of heart
disease, stroke, and even cancer. While such evidence is controversial, it still doesn't hurt to
limit intake of saturated fats. The key word being limit and not eliminate. Don't substitute
anything on this list with trans fats, or margarine, as they are now seen as being even worse
for health than natural saturated fats. The DV for saturated fat is 20 grams per day. Below is a
list of the top ten foods highest in saturated fat.
#1: Hydrogenated Oils (Palm Oil)

Saturated Fat 100g Per tablespoon (14g) Per teaspoon (5g)
93.7g (469% DV) 13.1g (66% DV) 4.7g (23% DV)
Other Hydrogenated Oils High in Saturated Fat (%DV per tablespoon): Hydrogenated
Soy Oil (66%), and Hydrogenated Coconut Oil (65%).
#2: Coconut (Desiccated)
Saturated Fat 100g Per 2oz (56g) Per ounce (28g)
57.2g (286% DV) 32.0g (160% DV) 16.0g (80% DV)
Other Coconut Products High in Saturated Fat (%DV per ounce): Coconut Oil (121%),
Creamed Coconut (86%), Toasted Desiccated Coconut (58%), Sweetened Desiccated
Coconut (44%), Raw Coconut Meat (41%), and Coconut Milk (30%).
#3: Butter
Saturated Fat 100g Per stick (113g) Per tablespoon (14g)
51.4g (257% DV) 58.0g (290% DV) 7.2g (36% DV)
Other Types of Butter High in Saturated Fat (%DV per tablespoon): Cocoa Butter
(299%), Light Butter (24%), Whipped Butter (23%).
#4: Animal Fats (Suet)

52.3g (262% DV) 59.1g (295% DV) 14.6g (73% DV)
Other Animal Fats High in Saturated Fat (%DV per tablespoon): Tallow (32%), Meat
Drippings (29%), Shortening (26%), Lard (25%), Duck Fat (22%), and Goose Fat (18%).
#5: Chocolate (Baking Chocolate)

Saturated Fat 100g Per cup, grated (132g) Per ounce (28g)
32.4g (162% DV) 42.7g (214% DV) 9.4g (47% DV)
Other Types of Chocolate High in Saturated Fat (%DV per ounce): 70-85% Dark
Chocolate (34%), 60-69% Dark Chocolate (31%), Chocolate Candy & White Chocolate
(28%), 45-59% Dark Chocolate, Truffles & Milk Chocolate (26%).
#6: Fish Oils (Sardine)
Saturated Fat 100g Per tablespoon (14g) Per teaspoon (5g)
29.9g (149% DV) 4.2g (21% DV) 1.5g (7% DV)
Other Fish Oils High in Saturated Fat (%DV per tablespoon): Menhaden (21%), Cod
Liver (16%), Herring (15%), and Salmon (14%).
#7: Cheese (Hard Goat’s)

24.6g (123% DV) 13.8g (68% DV) 6.9g (34% DV)
Other Cheeses High in Saturated Fat (%DV per ounce): Cheddar (30%), Soft Goat’s
Cheese (29%), Colby (28%), Cheshire, Cream Cheese, Fontina, Roquefort, Gjetost &
Monterey (27%), Blue & Gruyere (26%), Swiss (25%), Romano & Brie (24%), Parmesan
(23%), Feta (21%).
#8: Cream (Heavy, Whipping)

Saturated Fat 100g Per cup, whipped (120g) Per tablespoon (15g)
23.0g (115% DV) 27.4g (138% DV) 3.5g (17% DV)
Other Types of Cream High in Saturated Fat (%DV per cup): Powdered Cream (153%),
Light Cream (144%), Light Whipping Cream (116%), Aerosol Whipped Cream (41%).
#9: Nuts (Brazil)
Saturated Fat 100g Per cup (133g) Per ounce (28g)
15.1g (76% DV) 20.1g (101% DV) 4.2g (21% DV)
Other Nuts High in Saturated Fat (%DV per ounce): Pilinuts (44%), Macadamia (17%),
Cashew Nuts, Mixed Nuts & Pine Nuts (13%), Pumpkin Seeds & Sunflower Seeds (12%),
Walnuts & Pecans (9%), Pistachio Nuts (8%), Hazelnuts (7%), Almonds, Flaxseeds and Chia
Seeds (5%).
#10: Processed Meat (Pepperoni)

Saturated Fat 100g Per ounce (28g) Per 3 slices (6g)
14.9g (74% DV) 4.2g (21% DV) 0.9g (3% DV)
Other Processed Meats High in Saturated Fat (%DV per ounce): Bacon (20%), Pork
Sausage & Blood Sausage (19%), Italian Salami (18%) Salami & Frankfurter (17%),
Luncheon Meat (15%), Bratwurst and Chorizo (14%).
Top 10 Foods Highest in Copper

Copper is an essential mineral required by the body for bone and connective tissue
production, and for coding specific enzymes that range in function from eliminating free
radicals to producing melanin. A deficiency in copper can lead to osteoporosis, joint pain,
lowered immunity, and since copper is essential for the absorption of iron, anemia.
Conversely, over-consumption of copper will lead to cramps, diarrhea, and vomiting in the
short term, and can lead to depression, schizophrenia, hypertension, senility, and insomnia in
the long term. Copper in large amounts can even be poisonous. The stomach needs to be
acidic in order to absorb copper and thus antacids interfere with the absorption of copper, as
do milk and egg proteins. The current DV for copper is 2mg. Below is a list of high copper
foods
#1: Seafood (Oysters, Cooked)
Copper in 100g Per 3oz (85g) Per 6 oysters (42g)
5.71mg (285% DV) 4.85mg (243% DV) 2.4mg (120% DV)
Other Seafood High in Copper (%DV per 3oz cooked): Squid (90%), Lobster (66%), Crab
(50%), and Octopus (31%).
#2: Kale
Copper in 100g Per cup, chopped (67g)
1.5mg (75% DV) 1.0mg (50% DV)
A cup of chopped kale contains just 33 calories and 0.6g fat.
#3: Mushrooms (Shiitake, Cooked)

Copper in 100g Per cup, pieces (145g) Per 4 mushrooms (72g)
0.9mg (45% DV) 1.3mg (65% DV) 0.65mg (32% DV)
Other Mushrooms High in Copper (%DV per cup): White, cooked (39%), Morel, raw
(21%), and Brown Italian, raw (18%).
#4: Seeds (Sesame Seeds)

Copper in 100g Per cup (144g) Per ounce (28g)
4.08mg (204% DV) 5.88mg (294% DV) 1.14mg (57% DV)
Other Seeds High in Copper (%DV per ounce): Sunflower Seeds (26%), Pumpkin &
Squash Seeds (19%), Flaxseeds (17%), and Watermelon Seeds (10%).
#5: Nuts (Cashew Nuts)

Copper in 100g Per cup (137g) Per ounce (28g)
2.22mg (111% DV) 3.04mg (152% DV) 0.62mg (31% DV)
Other Nuts High in Copper (%DV per ounce): Hazelnuts (25%), Brazil Nuts (24%),
Walnuts (22%), Pine Nuts (19%), Pistachio Nuts (18%), Pecan Nuts (17%) and Almonds
(14%).
#6: Pulses (Chickpeas, Cooked)

Copper in 100g Per cup (164g) Per 1/2 cup (82g)
0.35mg (18% DV) 0.58mg (29% DV) 0.29mg (15% DV)
Other Pulses High in Copper (%DV per cup, cooked): Soybeans (35%), Adzuki Beans
(34%), Kidney Beans and White Beans (26%).

0.61mg (31% DV) 0.81mg (40% DV) 0.40mg (20% DV)
Other Dried Fruit High in Copper (%DV per 1/2 cup): Dried Apricots and Currants
(17%), Dried Peaches (16%), Raisins (15%), and Dried Figs (11%).
#8: Avocadoes
Copper in 100g Per cup puréed (230g) Per avocado (201g)
0.19mg (10% DV) 0.44mg (22% DV) 0.38mg (19% DV)
Half an average avocado contains 161 calories.
#9: Goat Cheese (Soft)

Copper in 100g Per ounce (28g) Per 2oz (56g)
0.73mg (37% DV) 0.21mg (10% DV) 0.42mg (10% DV)
An ounce of hard goat cheese contains (9%) DV.
#10: Fermented Soy Foods (Tempeh)

0.56mg (28% DV) 0.93mg (47% DV) 0.47mg (24% DV)
Other Fermented Soy Foods High in Copper (%DV per cup): Miso (58%), and
Fermented Tofu (16%).
A Soup Calorie Ranking from Lowest to

Highest
Soups often enter weight loss diet plans, but not all soups are created equal. Which soup to
choose? According to the ranking below it is best to choose water based soups which are
lower in fats and calories than cream based soups. The serving sizes presented below are for
100 gram servings which is roughly 1/4-1/2 a cup of soup. A bowl of soup is typically 2
cups or 400 grams, which is 4 times the caloric value shown here. The percentages of
protein, carbs, and fat would be the same no matter what the serving size. Below is a ranking
of soups by calorie from lowest to highest. The ranking assumes all soups are ready to serve
and does not include soups that are in condensed, powered, or broth form. Unfortunately the
database contains mostly canned soups which are likely less healthy than homemade soups.
In general, the more water a soup contains the less calories it will have, so if you are dieting,
go with watered down soups.
Other
19 Protein: Carb: Fat:
#1 Gazpacho (water):
calories 3% 2% 0%
95%
Other
#2 Vegetable Beef Soup (water):
calories 1% 3% 0%
96%
Other
#3 Chicken Gumbo Soup (water):
calories 1% 3% 1%
95%
Other
#4 Onion Soup (No added bread or 23 Protein: Carb: Fat:
(water):
cheese) calories 2% 3% 1%
94%
Other
#5 Chicken Rice Soup (water):
calories 1% 3% 1%
95%
Other
#6 Chicken Noodle (water):
calories 1% 3% 1%
95%
Other
#7 Vegetable Soup (water):
calories 1% 5% 1%
93%
Other
#8 Manhattan Clam Chowder (water):
calories 1% 5% 1%
93%
Other
#9 Mushroom Barley Soup (water):
calories 1% 5% 1%
93%
Other
#10 Tomato Soup (water):
calories 1% 7% 0%
92%
Other
#11 Minestrone (water):
calories 2% 5% 1%
92%
Other
#12 Canned Cream Of Asparagus 35 Protein: Carb: Fat:
(water):
Prepared With Equal Volume Water calories 1% 4% 2%
93%
#13 Canned New England Clam Other
Chowder Prepared With Equal (water):
calories 2% 5% 1%
Volume Water 92%
#14 Canned Cream Of Mushroom 42 Protein: Carb: Fat: Other
Prepared With Equal Volume Water calories 1% 3% 2% (water):
94%
Other
#15 Canned Black Bean Soup 46 Protein: Carb: Fat:
(water):
Prepared With Equal Volume Water calories 2% 8% 1%
89%
Other
#16 Grilled Chicken & Sausage 57 Protein: Carb: Fat:
(water):
Gumbo Soup calories 3% 9% 0%
88%
Other
#17 Canned Green Pea Soup Prepared 61 Protein: Carb: Fat:
(water):
With Equal Volume Water calories 3% 10% 1%
86%
Other
#18 Canned Cream Of Chicken Soup 77 Protein: Carb: Fat:
(water):
Prepared With Equal Volume Milk calories 3% 6% 4%
87%
Other
#19 Beef & Bean Chili (water):
calories 6% 10% 1%
83%
Other
#20 Soup Chicken Corn Chowder 99 Protein: Carb: Fat:
(water):
Chunky Ready-To-Serve Single Brand calories 3% 8% 5%
84%
Top 10 Foods Highest in Fiber

Dietary fiber (dietary fibre, roughage) is an essential nutrient required for proper digestion of
foods, proper functioning of the digestive tract at large, and for helping you feel full. A
deficiency of fiber can lead to constipation, hemorrhoids, and elevated levels of cholesterol
and sugar in the blood. Conversely, an excess of fiber can lead to a bowel obstruction,
diarrhea, or even dehydration. Individuals who increase their intake of fiber, should in turn,
also increase their intake for water. The current DV for dietary fiber is 25 grams. Below is a
list of high fiber foods.
#1: Bran (Corn)

Fiber in 100g (Crude) 1 Cup (76g) 1/2 Cup (38g)
79g (316% DV) 60g (240% DV) 30g (120% DV)
Other types of bran high in fiber (%DV per cup crude): Wheat Bran (99%), Rice Bran
(99%) and Oat Bran (58%).
#2: Cauliflower & Broccoli (Raw Cauliflower)
Fiber in 100g 1 Cup Chopped (107g) 1 Cup Cooked (124g)
2g (8% DV) 2g (8% DV) 3g (12% DV)
Broccoli contains 2.4g fiber (10% DV) per cup raw, chopped and 5g (20% DV) per cup
cooked:.
#3: Cabbage (Raw Savoy)

Fiber in 100g 1 Cup Shredded (70g) 1 Cup Cooked (145g)
3g (12% DV) 2g (9% DV) 4g (16% DV)
Other Cabbages High in Fiber (%DV per cup shredded and cooked): Red Cabbage
(16%), Common Cabbage (12%) and Chinese Cabbage (8%).
#4: Berries (Raspberries)

Fiber in 100g 1 Cup (123g) Per 10 Raspberries (19g)
7g (26% DV) 8g (32% DV) 1g (5% DV)
Other Berries High in Fiber (%DV per cup): Elderberries (41%), Blackberries (30%),
Gooseberries (26%), Cranberries (18%) and Strawberries (12%).
#5: Leafy Greens (Cos or Romaine Lettuce)

Fiber in 100g 1 Cup Shredded (47g) Per 3oz Serving (85g)
2g (8% DV) 1g (4% DV) 2g (7% DV)
Other Greens High in Fiber (%DV per cup shredded): Turnip Greens (7%), Beet Greens
(6%) and Spinach (3%).
#6: Celery
Fiber in 100g 1 Cup Chopped (101g) 1 Medium Stalk (40g)
2g (6% DV) 2g (6% DV) 0.6g (2% DV)
Celery contains just 16 calories per 100g and 6 calories per medium stalk.
#7: Squash (Baked Winter Hubbard)

Fiber in 100g 1 Cup Cubed (205g)
5g (10% DV) 10g (40% DV)
Other Squash High in Fiber (%DV per cup cooked): Acorn (36%), Butternut (26%),
Winter, all varieties (23%), Pumpkin (11%) and Summer, all varieties (10%).
#8: Beans (Kidney)

Fiber in 100g 1 Cup (177g) Per Tblsp (11g)
6g (26% DV) 11g (45% DV) 1g (3% DV)
Other Beans High in Fiber (%DV per cup cooked): Navy (76%), French (66%), Pinto
(62%), Black (60%) and Chickpeas (50%).
#9: Mushrooms (Cooked White Mushrooms)
Fiber in 100g 1 Cup Pieces (156g) Per Mushroom (12g)
2g (9% DV) 3g (14% DV) 0.3g (1% DV)
Other Mushrooms High in Fiber (%DV per cup cooked pieces): Shitake (12%) and
Portabella (11%).
#10: Oranges (All Varieties)

Fiber in 100g 1 Cup Sections (180g) Per Fruit (131g)
2g (10% DV) 4g (17% DV) 3g (12% DV)
An average orange provides 62 calories.
Foods High in Iodine
Iodine is a chemical element essential for the production of thyroid hormones that regulate
growth and metabolism. Diets deficient in iodine increase risk of retarded brain development
in children (cretinism), mental slowness, high cholesterol, lethargy, fatigue, depression,
weight gain, and goiter: a swelling of the thyroid gland in the neck. Please note that both too
much and too little iodine can cause hypothyroidism, for more information, see the section on
hypothyroidism.
What foods are naturally high in iodine? Iodine is a

component of almost every living plant and animal. No standard
measurements of iodine in food exist because iodine
concentrations vary across the world. In general, foods from the
sea contain the most iodine, followed by animal foods, and then
plant foods. Of all foods seaweed, like kelp, is the most famous
Photo of sushi nori. The outer
and reliable source of natural iodine, however egg and dairy seaweed wrap is an excellent
products can also be good sources. natural source of iodine.
Select Food Samples for Iodine Content
Please note that other than fortified salt the concentrations of iodine in these foods can vary widely and this table should be taken as a rough
guide.
Food Serving Size Iodine

Dried Seaweed 1 gram 16-2984µg (11% - 1989% DV)
(Buy from Amazon.com)
Cod 3 ounces* 99µg (66% DV)

Iodized Salt (Fortified) 1 gram 77µg (51% DV)
Baked Potato with peel 1 medium 60µg (40% DV)
Milk 1 cup (8 fluid ounces) 56µg (37% DV)
Shrimp 3 ounces 35µg (23% DV)
Fish sticks 2 fish sticks 35µg (23% DV)
Turkey breast, baked 3 ounces 34µg (23% DV)
Navy beans, cooked 1/2 cup 32µg (21% DV)
Tuna, canned in oil 3 ounces (1/2 can) 17µg (11% DV)
Egg, boiled 1 large 12µg (8% DV)
*A three-ounce serving of meat is about the size of a deck of cards.
Source: Linus Pauling Institute Article on Iodine
How much iodine do I need? In your entire lifetime you will need less than a teaspoon of
iodine to ensure good health, however, since it is dangerous to consume that much iodine at
once, it is best to eat a little each day. You only need 150 micrograms (mcg, µg), or 20,000th
of a teaspoon, to meet your daily requirement.
Top 10 Foods Highest in Iron

Iron is an essential mineral used to transport oxygen to all parts of the body. A slight
deficiency in iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to
organ failure. Conversely, too much iron leads to production of harmful free radicals, and
interferes with metabolism, causing damage to organs like the heart and liver. The body is
able to regulate uptake of iron, so overdose is rare and usually only occurs when people take
supplements. Iron from natural food sources, like the ones listed below, are considered safe
and healthy. While iron is better absorbed from heme (meat) sources, non-heme (plant) iron
is better regulated causing less damage to the body. The current daily value (DV) for iron is
18 milligrams (mg). Below is a list of high iron foods.
#1: Mollusks (Clams, Mussels, Oysters)

Iron in 100g 3oz (85g) 20 Small Clams (190g)
28mg (155% DV) 24mg (132% DV) 53mg (295% DV)
Similar Foods High in Iron (%DV per 3oz (85g)): Oysters (57%), Cuttlefish (51%),
Whelk(48%), Octopus (45%), Mussels (32%), Abalone (18%), and Scallops (14%).
#2: Liver (Pork, Chicken, Turkey, Lamb, Beef)

Iron in 100g 4oz Serving (113g) 1 ounce (28g)
23mg (129% DV) 26mg (146% DV) 7mg (36% DV)
#3: Squash and Pumpkin Seeds

Iron in 100g 1 cup (227g) 1 ounce (142 seeds) (28g)
15mg (83% DV) 34mg (188% DV) 4mg (23% DV)
Other Seeds High in Iron (%DV per ounce (28g)): Sesame (23%), Sunflower (11%), and
Flax (9%).
#4: Nuts (Cashew, Pine, Hazelnut, Peanut, Almond)

Iron in 100g 1 cup (129g) 1 ounce (18 cashews) (28g)
6.1mg (34% DV) 7.8mg (43% DV) 1.7mg (9% DV)
Other Nuts High in Iron (%DV per ounce (28g)): Pine nuts(9%), Hazelnuts (7%), Peanuts
(7%), Almonds (7%), Pistachios (7%), and Macadamia (6%).
#5: Beef and Lamb (Lean Tenderloin)
Iron in 100g Yield from 1lb roast (251g) 3 ounce serving (85g)
3.7mg (21% DV) 9.3mg (51% DV) 3.1mg (17% DV)
13% DV Iron in 3oz (85g) of Lean Lamb Roast.
#6: Beans and Pulses (White Beans, Lentils)

Iron in 100g 1 cup cooked (179g) 1 Tablespoon (11g)
3.7mg (21% DV) 6.6mg (37% DV) 0.5mg (2% DV)
Other Beans High in Iron (%DV per cup cooked): Soybeans (49%), Lentils (37%),
Kidney beans (29%), Garbanzo beans (Chickpeas) (26%), and Lima beans (25%), Navy
(24%), Black Beans (Frijoles Negros) (20%), Pinto (20%), and Black-eyed Peas (20%).
#7: Whole Grains, Fortified Cereals, and Bran

Iron in 100g of Quinoa 1 cup of Quinoa (185g)
1.5mg (8% DV) 2.8mg (15% DV)
Other Grains High in Iron (%DV per cup cooked): Oatmeal (12%), Barley (12%), Rice
(11%), Bulgur (10%), Buckwheat (7%), and Millet (6%). Fortified cereals provide up to
140% DV of iron per cup. Check nutrition facts, and also be careful of the high sugar level in
commercial cereals. Bran from whole grains can harm absorption of iron supplements,
while whole grains are a good source of iron, they should not be consumed with iron
supplements.
#8: Dark Leafy Greens (Spinach, Swiss Chard)

Iron in 100g 1 cup of Cooked Spinach (180g)
3.6mg (20% DV) 6mg (36% DV)
Other Greens High in Iron (%DV per cup): Cooked Swiss Chard (22%), Cooked Turnip
Greens (16%), Raw Kale (6%), and Raw Beet Greens (5%).
#9: Dark Chocolate and Cocoa Powder
Iron in 100g 1 cup grated (132g) 1 Square (29g)
17mg (97% DV) 23mg (128% DV) 5mg (28% DV)
1 cup of Cocoa Powder provides 66% DV. A 1.5oz (44g) candy chocolate bar provides 6%
DV.
#10: Tofu
Iron in 100g 1 cup of firm tofu (126g) 1/4 Block (81g)
2.7mg (15% DV) 3.4mg (19% DV) 2.2mg (12% DV)
Calcium can interfere with non-heme iron absorption. Try to buy tofu without added calcium
for greater iron absorption.
Fruits and Vegetables High in Iron

Iron is an essential mineral used to transport oxygen to all parts of our body. A slight
deficiency of iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to
organ failure. Conversely, too much iron leads to production of harmful free radicals, and
interferes with metabolism causing damage to organs like the heart and liver. Iron which
comes from fruits and vegetables is well regulated by the body, so overdose is rare and
usually only occurs when people take supplements. Contrary to popular belief, fruits and
vegetables can be a good source of iron, in addition, vitamin C foods, which are mostly fruits
and vegetables, help increase the absorption of iron into the body. The current daily value for
iron is 18 milligrams (mg). Below is a list of fruits and vegetables high in iron.
#1: Sun-Dried Tomatoes

Iron 100g Iron in 1 Cup Iron in 1 Piece
9mg 5mg 0.2mg
51% DV 27% DV 1% DV
#2: Dried Apricots

Iron per 100g serving Iron in 1 Cup
6mg 7.5mg
35% DV 42% DV
#3: Fresh Parsley

Iron per 100g serving Iron in 1 Cup Iron in 1 Tablespoon
6mg 4mg 0.25mg
34% DV 21% DV 1% DV

Iron per 100g Serving Iron in 1 Cup
3.5mg 6.5mg
20% DV 36% DV
#5: Dried Coconut (Unsweetened)

Iron per 100g Iron in 1 Ounce
3.3mg 1mg
18% DV 5% DV
#6: Olives
Iron per 100g Iron in 1 Large Olive
3.3mg 0.1mg
18% DV 1% DV
#7: Dried Zante Currants and Raisins

Iron per 100g Iron in 1 Cup
3mg 4.7mg
18% DV 26% DV
#8: Palm Hearts

Iron per 100g Iron in 1 Cup Iron per Piece
3mg 4.6mg 1mg
17% DV 25% DV 6% DV
#9: Lentil Sprouts

Iron per 100g serving Iron in 1 Cup
3mg 2.5mg
17% DV 14% DV
#10: Swiss Chard

Iron per 100g serving Iron in 1 Cup Chopped
2.3mg 4mg
13% DV 22% DV
Top 10 Foods Highest in Lycopene

Lycopene is currently the most powerful antioxidant which has been measured in food2 and is
thought to play a role in preventing cancer and heart disease. How large a protective role
lycopene plays is a controversial issue which is still under scientific study. Lycopene is a
carotenoid that gives many fruits and vegetables their red color, eating lycopene in excess
amounts can cause the skin and liver to have a yellow color. Unlike other carotenes, lycopene
does not get converted into vitamin A. There are no known symptoms of a lycopene
deficiency, and no daily value (DV) for lycopene. Below is a list of high lycopene foods.
#1: Guavas
Lycopene in 100g Per cup (165g) Per fruit (55g)
5204µg 8587µg 2862µg
An average guava contains only 37 calories and half a gram of fat
#2: Watermelon
Lycopene in 100g Per cup, diced (152g) Per wedge (286g)
4532µg 6889µg 12962µg
A wedge of watermelon contains 86 calories and less than half a gram of fat.
#3: Tomatoes (Cooked)

Lycopene in 100g Per cup (240g) Per 2 tomatoes (246g)
3041µg 7298µg 7481µg
A cup of raw cherry tomatoes provides 3834µg lycopene and a cup of raw, chopped tomatoes
provides 4631µg lycopene.
#4: Papaya
Lycopene in 100g Per cup, pieces (145g) Per small papaya (157g)
1828µg 2651µg 2870µg
A small papaya contains only 68 calories and less than half a gram of fat.
#5: Grapefruit
Lycopene in 100g Per cup sections (230g) Per half (128g)
1135µg 2611µg 1453µg
Half an average grapefruit contains only 41 calories and virtually no fat.
#6: Sweet Red Peppers (Cooked)
Lycopene in 100g Per cup, chopped (106g)
484µg 513µg
Half a cup of chopped, sautéed red peppers contain 71 calories.
#7: Asparagus (Cooked)

Lycopene in 100g Per 1/2 cup (90g) Per 4 spears (60g)
30µg 27µg 18µg
Half a cup of cooked asparagus contains only 20 calories and 0.2 grams of fat.
#8: Red (Purple) Cabbage

Lycopene in 100g Per cup, chopped (89g) Per small head (567g)
20µg 18µg 113µg
A cup of chopped raw cabbage contains only 28 calories and 0.14 grams of fat.
#9: Mango
Lycopene in 100g Per cup, pieces (165g) Per fruit (336g)
3µg 5µg 10µg
Half an average mango contains 101 calories and 0.6 grams of fat.
#10: Carrots
Lycopene in 100g Per cup, chopped (128g) Per carrot (61g)
1µg 1.3µg 0.6µg
An average carrot contains only 25 calories and 0.15 grams of fat.
Top 10 Foods Highest in Magnesium

Magnesium is an essential mineral required by the body for maintaining normal muscle and
nerve function, keeping a healthy immune system, maintaining heart rhythm, and building
strong bones. Magnesium is also involved in at least 300 biochemical reactions in the body.
A deficiency in magnesium can lead to muscle spasms, cardiovascular disease, diabetes, high
blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction.
Conversely, consuming too much magnesium typically causes diarrhea as the body attempts
to excrete the excess. The current DV for magnesium is 400mg. Below is a list of high
magnesium foods.
#1: Dark Leafy Greens (Raw Spinach)

Magnesium in 100g 1 Cup Raw (30g) 1 Cup Cooked (180g)
79mg (20% DV) 24mg (6% DV) 157mg (39% DV)
Other Greens High in Magnesium (%DV per cup cooked): Swiss Chard (38%), and Kale
(19%).
#2: Nuts and Seeds (Squash and Pumpkin Seeds)
Magnesium in 100g 1/2 Cup (113g) 1 Ounce (28g)
534mg (134% DV) 606mg (152% DV) 150mg (37% DV)
Other Nuts and Seeds High in Magnesium (%DV per 1/2 cup): Sesame Seeds (63%),
Brazil Nuts (63%), Almonds (48%), Cashews (44% DV), Pine nuts (43%), Mixed Nuts
(39%), and Peanuts (31%), Pecans (17%), Walnuts (16%).
#3: Fish (Mackerel)

Magnesium in 100g Per 3oz Fillet (85g)
97mg (24% DV) 82mg (21% DV)
Other Fish High in Magnesium (%DV per 3oz fillet (85g)): Pollock (18% DV), Turbot
(14% DV), Tuna (14% DV), and most other fish at an average of 8% DV.
#4: Beans and Lentils (Soy Beans)

Magnesium in 100g 1 Cup Cooked (172g)
86mg (22% DV) 148mg (37% DV)
Other Beans and Lentils High in Magnesium (%DV per cup cooked): White Beans
(28%), French Beans (25%), Black-eyed Peas (23%), Kidney Beans (21%), Chickpeas
(Garbanzo) (20%), Lentils (18%), Pinto Beans (16%) .
#5: Whole Grains (Brown Rice)

44mg (11% DV) 86mg (21% DV)
Other Whole Grains High in Magnesium (%DV per cup cooked): Quinoa (30%), Millet
(19%), Bulgur (15%), Buckwheat (13%), Wild Rice (13%), Whole Wheat Pasta (11%),
Barley (9%), Oats (7%).
#6: Avocados
Magnesium in 100g 1 Avocado (201g) 1/2 Cup Pureed (115g)
29mg (7% DV) 58mg (15% DV) 33mg (9% DV)
An average avocado provides 322 calories, half a cup pureed contains 184 calories.
#7: Low-Fat Dairy (Plain Non Fat Yogurt)

Magnesium in 100g 1 Cup (245g)
19mg (5% DV) 47mg (12% DV)
Other Dairy Foods High in Magnesium (%DV per 100g): Goat Cheese (Hard) (14% DV),
Nonfat Chocolate Yogurt (10% DV) and Nonfat Mozzarella (8%).
#8: Bananas
Magnesium in 100g 1 Medium (118g) 1 Cup Slices (150g)
27mg (7% DV) 32mg (8% DV) 41mg (10% DV)
#9: Dried Fruit (Figs)

Magnesium in 100g 1/2 Cup (75g) 1 Fig (8g)
68mg (17% DV) 51mg (13% DV) 5mg (1% DV)
Other Dried Fruit High in Magnesium (%DV per 1/2 cup): Prunes (11%), Apricots
(10%), Dates (8%), and Raisins (7%).
#10: Dark Chocolate

Magnesium in 100g 1 Square (29g) 1 Cup Grated (132g)
327mg (82% DV) 95mg (24% DV) 432mg (108% DV)
1 square of dark chocolate provides 145 calories.
Top 10 Foods Highest in Magnesium

Magnesium is an essential mineral required by the body for maintaining normal muscle and
nerve function, keeping a healthy immune system, maintaining heart rhythm, and building
strong bones. Magnesium is also involved in at least 300 biochemical reactions in the body.
A deficiency in magnesium can lead to muscle spasms, cardiovascular disease, diabetes, high
blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction.
Conversely, consuming too much magnesium typically causes diarrhea as the body attempts
to excrete the excess. The current DV for magnesium is 400mg. Below is a list of high
magnesium foods.
#1: Dark Leafy Greens (Raw Spinach)

Magnesium in 100g 1 Cup Raw (30g) 1 Cup Cooked (180g)
79mg (20% DV) 24mg (6% DV) 157mg (39% DV)
Other Greens High in Magnesium (%DV per cup cooked): Swiss Chard (38%), and Kale
(19%).
#2: Nuts and Seeds (Squash and Pumpkin Seeds)
Magnesium in 100g 1/2 Cup (113g) 1 Ounce (28g)
534mg (134% DV) 606mg (152% DV) 150mg (37% DV)
Other Nuts and Seeds High in Magnesium (%DV per 1/2 cup): Sesame Seeds (63%),
Brazil Nuts (63%), Almonds (48%), Cashews (44% DV), Pine nuts (43%), Mixed Nuts
(39%), and Peanuts (31%), Pecans (17%), Walnuts (16%).
#3: Fish (Mackerel)

Magnesium in 100g Per 3oz Fillet (85g)
97mg (24% DV) 82mg (21% DV)
Other Fish High in Magnesium (%DV per 3oz fillet (85g)): Pollock (18% DV), Turbot
(14% DV), Tuna (14% DV), and most other fish at an average of 8% DV.
#4: Beans and Lentils (Soy Beans)

86mg (22% DV) 148mg (37% DV)
Other Beans and Lentils High in Magnesium (%DV per cup cooked): White Beans
(28%), French Beans (25%), Black-eyed Peas (23%), Kidney Beans (21%), Chickpeas
(Garbanzo) (20%), Lentils (18%), Pinto Beans (16%) .
#5: Whole Grains (Brown Rice)

44mg (11% DV) 86mg (21% DV)
Other Whole Grains High in Magnesium (%DV per cup cooked): Quinoa (30%), Millet
(19%), Bulgur (15%), Buckwheat (13%), Wild Rice (13%), Whole Wheat Pasta (11%),
Barley (9%), Oats (7%).
#6: Avocados
Magnesium in 100g 1 Avocado (201g) 1/2 Cup Pureed (115g)
29mg (7% DV) 58mg (15% DV) 33mg (9% DV)
An average avocado provides 322 calories, half a cup pureed contains 184 calories.
#7: Low-Fat Dairy (Plain Non Fat Yogurt)

Magnesium in 100g 1 Cup (245g)
19mg (5% DV) 47mg (12% DV)
Other Dairy Foods High in Magnesium (%DV per 100g): Goat Cheese (Hard) (14% DV),
Nonfat Chocolate Yogurt (10% DV) and Nonfat Mozzarella (8%).
#8: Bananas
Magnesium in 100g 1 Medium (118g) 1 Cup Slices (150g)
27mg (7% DV) 32mg (8% DV) 41mg (10% DV)
#9: Dried Fruit (Figs)
Magnesium in 100g 1/2 Cup (75g) 1 Fig (8g)
68mg (17% DV) 51mg (13% DV) 5mg (1% DV)
Other Dried Fruit High in Magnesium (%DV per 1/2 cup): Prunes (11%), Apricots
(10%), Dates (8%), and Raisins (7%).
#10: Dark Chocolate

Magnesium in 100g 1 Square (29g) 1 Cup Grated (132g)
327mg (82% DV) 95mg (24% DV) 432mg (108% DV)
1 square of dark chocolate provides 145 calories.
Top 10 Foods Highest in Manganese

Manganese is required by the body for proper enzyme functioning, nutrient absorption,
wound healing, and bone development. Manganese deficiency is rare and can been seen
expressed in poor bone health, joint pain, and fertility problems. Manganese toxicity from
food sources is also rare, but can adversely affect the neurological system. Health benefits of
manganese includes strengthening weak bones, anti-oxidant protection, alleviating pre
menstrual syndrome (PMS), anemia, arthritis, alopecia (spot baldness), and prevention of
epileptic seizures. However, more research needs to be conducted to confirm these health
benefits. The current DV for manganese is 2mg. Below is a list of high manganese foods,.
#1: Seafood (Mussels, Cooked)

Manganese 100g Per 3oz (85g) Per ounce (28g)
6.8mg (340% DV) 5.8mg (289% DV) 1.9mg (96% DV)
Other Seafood High in Manganese (%DV per 3oz cooked): Clams (43%), and Crayfish
(22%).
#2: Nuts (Hazelnuts)
Manganese 100g Per 2oz (56g) Per ounce (28g)
5.6mg (278% DV) 3.1mg (156% DV) 1.6mg (78% DV)
Other Nuts High in Manganese (%DV per ounce): Pecans (55%), Walnuts (48%),
Macadamia (43%), Almonds (32%), Cashews (23%), and Pistachio (17%).
#3: Seeds (Pumpkin)

Manganese 100g Per cup (129g) Per ounce (28g)
4.5mg (227% DV) 5.9mg (293% DV) 1.3mg (64% DV)
Other Seeds High in Manganese (%DV per ounce): Chia Seeds (38%), Sesame and
Flaxseeds (35%), and Sunflower Seeds (30%).
#4: Bread (Whole-Wheat)

Manganese 100g Per slice (28g) Per 2 slices (56g)
2.1mg (107% DV) 0.7mg (35% DV) 1.4mg (70% DV)
Other Breads High in Manganese (%DV per piece): Whole-Wheat English Muffin (59%),
Whole-Wheat Pita (56%), and Whole-Wheat Roll (32%).
#5: Tofu (Firm, Raw)

Manganese 100g Per 1/2 cup (126g) Per 1/4 block (81g)
1.2mg (59% DV) 1.5mg (74% DV) 1.0mg (48% DV)
Tempeh is also High in Manganese (%DV per 1/2 cup): (54%).
#6: Beans (Butter/Lima Beans, Cooked)

Manganese 100g Per cup (170g) Per 1/2 cup (85g)
1.3mg (63% DV) 2.1mg (106% DV) 1.1mg (53% DV)
Other Beans High in Manganese (%DV per cup cooked): Winged Beans (103%),
Chickpeas (84%), Adzuki Beans (66%), White Beans (57%), Black-eyed Beans (47%), and
Kidney Beans (42%).
#7: Fish (Bass, Cooked)

Manganese 100g Per fillet (62g) Per 3oz (85g)
1.1mg (57% DV) 0.7mg (35% DV) 1.0mg (48% DV)
Other Fish High in Manganese (%DV per 3oz cooked): Trout (46%), Pike (44%), and
Perch (38%).

Manganese 100g Per cup (180g) Per 1/2 cup (90g)
0.9mg (47% DV) 1.7mg (84% DV) 0.8mg (42% DV)
Other Dark Green Leafy Vegetables High in Manganese (%DV per cup cooked): Frozen
Spinach (68%), Amaranth Leaves (57%), Beet Greens (37%), Swiss Chard (29%), and Napa
Cabbage (11%).
#9: Kale
Manganese 100g Per cup, chopped (67g) Per 1/2 cup, chopped (34g)
0.7mg (33% DV) 0.4mg (22% DV) 0.2mg (11% DV)
A cup of chopped kale contains only 33 calories and 0.6g of fat.
#10: Tea (Black, Brewed)

Manganese 100g Per cup (237g) Per fluid ounce (30g)
0.2mg (11% DV) 0.5mg (26% DV) 0.1mg (3% DV)
A cup of instant tea contains (47% DV).
Top 10 Foods Highest in Phosphorus

Phosphorus is an essential nutrient required for proper cell functioning, regulation of calcium,
strong bones and teeth, and for making ATP (adenosine triphosphate) a molecule which
provides energy to our cells. A deficiency in phosphorus can lead to lowered appetite,
anemia, muscle pain, improper bone formation (rickets), numbness, and a weakened immune
system. Phosphorus is found in almost every food, and as such, deficiency is rare. Conversely
consuming too much phosphorus causes the body to send calcium from the bones to the
blood in an attempt to restore balance. This transfer of calcium weakens bones, and can cause
calcification of internal organs, increasing risk of heart attack and other vascular diseases.
Some scientific research suggests that phosphorus is more easily absorbed from meat
products,4 and you can only absorb half of the phosphorus contained in plant foods. The
amount of phosphorus absorbed differs from person to person, and as
HealthAliciousNess.com considers nutrients from plant sources to be optimal for health, the
plant sources of phosphorus are still listed here and recommended. The DV (Daily Value) for
phosphorus is 1000mg. Below is a list of high phosphorus foods by common serving size.
#1: Seeds (Pumpkin & Squash)
Phosphorous in 100g Per cup (129g) Per ounce (28g)
1233mg (123% DV) 1591mg (159% DV) 345mg (35% DV)
Other Seeds High in Phosphorous (%DV per ounce): Sunflower Seeds (32%), Chia Seeds
(24%), Sesame Seeds (22%), Watermelon Seeds (21%), and Flaxseeds (18%).
#2: Cheese (Romano)

Phosphorous in 100g Per package (142g) Per ounce (28g)
760mg (76% DV) 1079mg (108% DV) 213mg (21% DV)
Other Types of Cheese High in Phosphorous (%DV per ounce): Parmesan (23%), Goat
Cheese (20%), Nonfat Mozzarella (18%), Gruyere and Swiss (17%), Gouda, Edam and
Nonfat Cream Cheese (15%).
#3: Fish (Salmon)

Phosphorous in 100g Per 1/2 Fillet (154g) Per 3oz (85g)
371mg (37% DV) 571mg (57% DV) 315mg (32% DV)
Other Fish High in Phosphorous (%DV per 3oz Cooked): Carp (45%), American Shad
(30%), Whitefish and Cod (29%), Tuna (28%), and Mackerel (27%).
#4: Shellfish (Scallops)

Phosphorous in 100g (Cooked) Per 3oz (85g) Per ounce (28g)
426mg (43% DV) 362mg (36% DV) 121mg (12% DV)
Other Shellfish High in Phosphorous (%DV per 3oz Cooked): Clams (29%), Shrimp
(26%), Mussels and Crab (24%).
#5: Nuts (Brazil)

Phosphorous in 100g Per cup (133g) Per ounce (28g)
725mg (73% DV) 964mg (96% DV) 203mg (20% DV)
Other Nuts High in Phosphorous (%DV per ounce): Pine Nuts (16%), Almonds and
Cashews (14%), and Pistachios (13%).
#6: Pork (Lean Sirloin)

Phosphorous in 100g Per roast (638g) Per 3oz (85g)
311mg (31% DV) 1984mg (198% DV) 264mg (26% DV)
A Lean Pork Chop (180g) provides (55%) DV.
#7: Beef & Veal (Lean Beef)

Phosphorous in 100g Per piece (283g) Per 3oz (85g)
286mg (29% DV) 809mg (81% DV) 243mg (24% DV)
Veal leg provides (25%) per 3oz of phosphorus.
#8: Low Fat Dairy (Nonfat Yogurt)

Phosphorous 100g Per cup (245g) Per container (227g)
157mg (16% DV) 385mg (38% DV) 356mg (36% DV)
1 cup of Nonfat Milk provides 25% DV of phosphorus.
#9: Soya Foods (Tofu)

Phosphorous in 100g Per 3oz (85g) Per ounce (28g)
287mg (29% DV) 241mg (24% DV) 80mg (8% DV)
Soybeans (Edamame) are Also High in Phosphorous: providing (18%) DV per ounce.
#10: Beans & Lentils (Lentils)

Phosphorous in 100g Per cup (198g) Per tablespoon (12g)
180mg (18% DV) 356mg (36% DV) 22mg (2% DV)
Other Beans and Lentils High in Phosphorous (%DV per cup cooked): Adzuki (39%),
Yellow Beans (32%), White Beans (30%), Chickpeas and Black Turtle Beans (28%), Pinto
and Kidney Beans (25%).
Fruits Highest in Protein

Fruits can be a good source of protein, though they tend to provide less than vegetables,
grains, beans, and legumes. When looking for protein, dried fruits and berries are best. Here
is a list of fruits highest in protein per 100 gram serving, or 1/2 to 1 cup of fruit.
320 Protein: Carb: Fat: Other

#1 Dried Apricots
calories 5% 83% 0% (water): 12%
#2 Dried Zante Currants
#3 Prunes
#4 Raisins
#5 Dried Figs
#6 Guavas
#7 Dates
#8 Avocado
#9 Passion-Fruit (Granadilla)
#10 Sugar-Apples (Sweetsop)
#11 Groundcherries (Cape- 53 Protein: Carb: Fat: Other
Gooseberries Or Poha) calories 2% 11% 0% (water): 87%
#12 Kumquats
#13 Custard-Apple (Bullocks- 101 Protein: Carb: Fat: Other
Heart) calories 2% 25% 0% (water): 73%
#14 Cherimoya
#15 Rose Hips
#18 Loganberries
#19 Jackfruit
#20 Durian
#21 Mulberries
#22 Black Currants
#23 Red Currants
#24 Blackberries
Vegetables Highest in Protein

Everything in life needs protein to live, and vegetables can be a great source of protein.
Below is a ranking of 34 vegetables highest in protein. The servings size for comparison is
100 grams which can be anywhere from half a cup to two cups depending on the weight and
water content of the vegetables. The range of protein provided is between 3 - 14 grams per
100 gram serving.
258 Protein: Carb: Fat: Other (water):

#1 Sun-Dried Tomatoes
calories 14% 56% 2% 28%
#2 Soybean Sprouts
calories 13% 9% 7% 71%
#3 Winged Beans
calories 12% 28% 1% 59%
#4 Lentil Sprouts
calories 9% 22% 0% 69%
#5 Baby Lima Beans
calories 8% 25% 0% 67%
#6 Garlic
calories 6% 33% 0% 61%
#7 Dried Seaweed(Sushi 306 Protein: Carb: Fat: Other (water):
Nori) calories 6% 81% 0% 13%
#8 Grape Leaves
calories 6% 17% 1% 76%
#9 Green Peas
calories 5% 14% 0% 81%
#10 Succotash(Corn And 115 Protein: Carb: Fat: Other (water):
Limas) calories 5% 24% 1% 70%
#11 Wasabi Root
calories 5% 24% 0% 71%
#12 Portabella Mushrooms
calories 4% 5% 0% 91%
#13 Spinach
calories 4% 5% 1% 90%
#14 Alfalfa Sprouts
calories 4% 2% 1% 93%
#15 Peas And Onions
calories 4% 14% 0% 82%
#16 White Mushrooms
calories 4% 6% 0% 90%
#17 Broccoli Raab
calories 4% 3% 0% 93%
#18 Straw Mushrooms
calories 4% 5% 0% 91%
#19 Brussels Sprouts
calories 4% 8% 0% 88%
#20 Balsam-Pear (Bitter 34 Protein: Carb: Fat: Other (water):
Gourd) calories 4% 7% 0% 89%
#21 Podded Peas
calories 4% 9% 0% 87%
#22 Shiitake Mushrooms
calories 3% 8% 0% 89%
#23 Peas And Carrots
calories 3% 11% 0% 86%
#24 Turnip Greens
calories 3% 5% 0% 92%
#25 Sweet Corn
calories 3% 25% 1% 71%
#26 Oyster Mushrooms
calories 3% 6% 0% 91%
#27 Kale
calories 3% 10% 0% 87%
#28 Artichokes (Globe Or 47 Protein: Carb: Fat: Other (water):
French) calories 3% 11% 0% 86%
#29 Chives
calories 3% 4% 1% 92%
#30 Asparagus
calories 3% 4% 0% 93%
#31 Broccoli
calories 3% 5% 0% 92%
#32 Cauliflower
calories 3% 6% 0% 91%
#33 Collards
calories 3% 7% 0% 90%
#34 Parsley
calories 3% 6% 1% 90%
Beans and Legumes with the Most Protein

Beans and legumes are inexpensive and a common food all over the world. Typically high in
fiber, calcium, and iron, beans and legumes are also a great source of protein. Combined with
whole grains like buckwheat, brown rice, millet, quinoa, and teff, beans and legumes not only
make a delcious meal, but often also provide the full compliment of essential amino acids
needed by humans. Here is a list of beans and legumes which provide the most protein. The
list is ranked in order of which bean and legume has the highest percentage of protein. In
general, the more mature a bean or legume, the more rich in protein it will be.
68 grams of Other Complete Nutrition

#1 Dry Roasted 776 calories Protein: Carb: Fat:
protein per (water): Facts for Roasted
Soybeans per cup 40% 33% 20% Soybeans
cup 7%
773 calories Protein: Carb: Fat:
#2 Roasted Peanuts per cup
protein per
26% 19% 49%
(water): Facts for Roasted
6% Peanuts
cup
28.6 grams Other Complete Nutrition
#3 Boiled Soybeans per cup
of protein
17% 10% 9%
(water): Facts for Boiled
64% Soybeans
per cup
#4 Boiled Lupin 198 calories Protein: Carb: Fat:
of protein (water): Facts for Boiled Lupin
Beans per cup 16% 10% 3% Beans
per cup 71%
2.3 grams Other
57 calories Protein: Carb: Fat: Complete Nutrition
#5 Falafel per cup
of protein
13% 32% 18%
(water): Facts for Falafel
per patty 37%
32.1 grams Other
#6 Miso per cup
of protein
12% 27% 6%
(water): Facts for Miso
per cup 55%
#7 Boiled Winged 253 calories Protein: Carb: Fat:
of protein (water): Facts for Winged
per cup 68%
17.4 grams Other
#8 Boiled White 249 calories Protein: Carb: Fat: Complete Nutrition
of protein (water): Facts for White Beans
Beans per cup 10% 25% 0.4%
per cup 74.6%
#9 Boiled 16.5 grams Other Complete Nutrition
Cranberry per cup
of protein
9% 24.5% 0.5%
(water): Facts for Cranberry
66% (Roman) Beans
(Roman) Beans per cup
#10 Boiled Yellow 255 calories Protein: Carb: Fat:
of protein (water): Facts for Yellow
per cup 65%
15.3 grams Other
#11 Boiled Pink 252 calories Protein: Carb: Fat: Complete Nutrition
of protein (water): Facts for Pink Beans
per cup 62.5%
#12 Boiled Lentils per cup
of protein
9% 20% 0.4%
(water): Facts for Cooked
70.6% Lentils
per cup
15.4 grams Other
#13 Boiled Pinto 245 calories Protein: Carb: Fat: Complete Nutrition
of protein (water): Facts for Pinto Beans
per cup 64.3%
#14 Boiled Black 15.2 grams Other Complete Nutrition
Beans (Frijoles per cup
of protein
9% 24% 0.5%
(water): Facts for Black Beans
66.5% (Frijoles Negros)
Negros) per cup
#15 Boiled
Chickpeas 269 calories Protein: Carb: Fat: Facts for Chickpeas
of protein (water): (Garbanzo Beans,
(Garbanzo Beans, per cup 9% 27% 2.5%
per cup 61.5% Bengal Gram)
Bengal Gram)
#16 Boiled Kidney 225 calories Protein: Carb: Fat:
of protein (water): Facts for Kidney
Beans per cup 9% 23% 0.5% Beans
per cup 67.5%
16.3 grams Other
#17 Boiled Split 231 calories Protein: Carb: Fat: Complete Nutrition
of protein (water): Facts for Split Peas
Peas per cup 8% 21% 0.4%
per cup 70.6%
#18 Boiled Great Complete Nutrition
209 calories 14.7 grams Protein: Carb: Fat: Other Facts for Great
Northern Beans per cup of protein 8% 21% 0.5% (water): Northern Beans
per cup 70.5%
#19 Boiled 202 calories Protein: Carb: Fat:
of protein (water): Facts for Yardlong
Yardlong Beans per cup 8% 21% 0.5% Beans
per cup 70.5%
15 grams of Other
#20 Boiled Navy 255 calories Protein: Carb: Fat: Complete Nutrition
protein per (water): Facts for Navy Beans
cup 65.4%
176 calories 21 grams of Other
Protein: Carb: Fat: Complete Nutrition
#21 Firm Tofu in a quarter protein per
8% 2% 4%
(water): Facts for Firm Tofu
block (122g) cup 86%
protein per (water): Facts for Hyacinth
Hyacinth Beans per cup 8% 21% 0.6% Beans
cup 70.4%
of protein (water): Facts for Cowpeas
Cowpeas (Catjang) per cup 8% 20% 0.7% (Catjang)
per cup 71.4%
14.6 grams Other
#24 Boiled Lima 229 calories Protein: Carb: Fat: Complete Nutrition
of protein (water): Facts for Lima Beans
per cup 68.6%
19.8 grams Other
#25 Hummus per cup
of protein
8% 14% 10%
(water): Facts for Hummus
per cup 68%
13.8 grams Other
#26 Boiled Moth 207 calories Protein: Carb: Fat: Complete Nutrition
of protein (water): Facts for Moth Beans
per cup 70.4%
#27 Boiled Broad 187 calories Protein: Carb: Fat:
of protein (water): Facts for Broad Beans
Beans (Fava) per cup 8% 20% 0.4% (Fava)
per cup 71.6%
#28 Boiled Mungo 189 calories Protein: Carb: Fat:
of protein (water): Facts for Mungo
per cup 73.4%
#29 Boiled Adzuki 294 calories Protein: Carb: Fat:
of protein (water): Facts for Adzuki
per cup 66.9%
#30 Boiled French 12.5 grams Other Complete Nutrition
Beans (Mature per cup
of protein
7% 24% 0.7%
(water): Facts for French Beans
68.3% (Mature Seeds)
Seeds) per cup
14.2 grams Other
#31 Boiled Mung 212 calories Protein: Carb: Fat: Complete Nutrition
of protein (water): Facts for Mung Beans
per cup 73.6%
#32 Boiled Pigeon 203 calories Protein: Carb: Fat:
of protein (water): Facts for Pigeon Peas
Peas (Red Gram) per cup 7% 23% 0.4% (Red Gram)
per cup 69.6%
Top 10 Foods Highest in Protein

Protein is a macro nutrient necessary for the proper growth and function of the human body.
There is considerable debate over the amount of protein a person needs to consume per day,
the current recommended daily intake (RDI) of protein is 46 grams for women aged 19-70,
and 56 grams for men aged 19-70. Any excess protein consumed is turned into energy by the
body, and it is controversial whether this excess protein causes a strain on the liver. A
deficiency in protein leads to muscle atrophy, and impaired functioning of the human body in
general. Below is a list of common foods with the highest protein to calorie ratio.
 #1: Turkey Breast (and Chicken Breast)
Protein in 100g Half-Breast (306g) Protein to Calorie Ratio

30g 92g 1g protein per 4.5 calories
 Chicken: Chicken Breast (58g) provides 17g protein. Chicken Leg (69g) provides
18g protein. Chicken Thigh (37g) provides 9g protein.
 #2: Fish (Tuna, Salmon, Halibut)
Protein in 100g 3oz Fillet (85g) Protein to Calorie Ratio

 Other fish high in protein per fillet(3oz or 85g): Tuna (22g), Salmon (22g), Halibut
(22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g).
 #3: Cheese (Non-fat Mozzarella)
Protein in 100g 1oz Slice (28g) Protein to Calorie Ratio

 Other cheese high in protein per ounce(28g): Low-fat Cottage Cheese (5g), Low-
fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low
or Non Fat Mozzarella and Cottage Cheese provide the most protein per calorie,
full fat cheeses typically only provide 1g protein per 20 calories, and are less
optimal sources of protein.
  #4: Pork Loin (Chops)
Protein in 100g 1 Chop (134g,~5oz) Protein to Calorie Ratio
 Sirloin Roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of
protein, 1 slice of bacon (8g) provides 3g of protein.
  #5: Lean Beef and Veal (Low Fat)

 T-Bone Steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides
7g of protein.

  #6: Tofu

  #7: Beans (Mature Soy Beans)

Protein in 100g 1 cup (172g) Protein to Calorie Ratio
 Other beans high in protein per cup cooked: Kidney Beans (17g), White Beans
(17g), Lima Beans (15g), Fava Beans (14g), Black Beans (15g), Mung Beans (14g).
  #8: Eggs (Especially Egg Whites)

Protein in 100g 1 Large Egg (50g) Protein to Calorie Ratio
13g 6g 1g protein per 12 calories
 1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories.
  #9: Yogurt, Milk, and Soymilk

Protein in 100g 1 cup (245g) Protein to Calorie Ratio
6g 14g 1g protein per 18 calories
 1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g
protein.
  #10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds,

Peanuts, Almonds)
Protein in 100g 1 Ounce (28g) Protein to Calorie Ratio
 Other nuts and seeds high in protein (grams proten per ounce (28g)): Peanuts
(7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts
(4g).
 Grains with the Highest Protein to

Carbohydrate Ratio
 Grains are a staple source of calories, carbohydrates, b-vitamins, and proteins. Grains
with a high protein to carbohydrate ratio are desirable for vegans, vegetarians, and
athletes, and should be to you too. The general trend is that whole, unrefined grains,
provide more protein for each carb. Below is a ranking of grains that provide the most
protein for each gram of carbohydrate.
#1 Wheat Germ 1 gram protein to 2.5 grams carbs
#2 Oat Bran 1 gram protein to 3 grams carbs
#3 Rice Bran 1 gram protein to 4 grams carbs
#4 Oats 1 gram protein to 4 grams carbs

#5 Wheat Bran 1 gram protein to 4 grams carbs
#6 Japanese Soba Noodles 1 gram protein to 4 grams carbs
#7 Hard Red Spring Wheat 1 gram protein to 4.5 grams carbs
#8 Quinoa 1 gram protein to 4.5 grams carbs
#9 Amaranth 1 gram protein to 4.5 grams carbs
#10 Kamut 1 gram protein to 5 grams carbs
#11 Rye 1 gram protein to 5 grams carbs
#12 Spelt 1 gram protein to 5 grams carbs
#13 Whole-Wheat Macaroni 1 gram protein to 5 grams carbs
#14 Wild Rice 1 gram protein to 5 grams carbs
#15 Teff 1 gram protein to 5 grams carbs
#16 Durum Wheat 1 gram protein to 5 grams carbs
#17 Whole-Grain Wheat Flour 1 gram protein to 5 grams carbs
#18 Buckwheat 1 gram protein to 5 grams carbs
#19 Triticale 1 gram protein to 6 grams carbs
#20 Hard Red Winter Wheat 1 gram protein to 6 grams carbs

t
#21 Semolina 1 gram protein to 6 grams carbs
#22 Barley 1 gram protein to 6 grams carbs

#23 Bulgur 1 gram protein to 6 grams carbs
#24 Couscous 1 gram protein to 6 grams carbs
#25 Japanese Somen Noodles 1 gram protein to 7 grams carbs
#26 Sorghum 1 gram protein to 7 grams carbs
#27 Millet 1 gram protein to 7 grams carbs
#28 Hard White Wheat 1 gram protein to 7 grams carbs
#29 Chinese Chow Mein Noodles 1 gram protein to 7 grams carbs
#30 Yellow Corn 1 gram protein to 8 grams carbs
#31 White Corn 1 gram protein to 8 grams carbs
#32 Brown Rice 1 gram protein to 9 grams carbs
Top 10 Foods Highest in Selenium

Selenium is required by the body for proper functioning of the thyroid gland, and may help
protect against free radical damage and cancer. A deficiency in selenium can lead to pain in
the muscles and joints, unhealthy hair, and white spots on the fingernails. In long term cases
it may even lead to Hashimoto's disease, a condition in which the body's own immune system
attacks the thyroid. An excess of selenium can lead to bad breath, diarrhea, and even hair
loss. The current daily value (DV) for selenium is 70µg (micrograms). It is important to note
that the amount of selenium in any product varies greatly by the amount of selenium in the
soil in which it was produced/grown/raised. Be sure to check individual labels, and if you
have a deficiency in selenium, get tested after changing your diet to be sure you are eating
adequate amounts. Below is list of high selenium foods by common serving size.
#1: Brazil Nuts
Selenium in 100g Per Cup (133g) Per Ounce (28g)
1917.0µg (2739% DV) 2549.6µg (3642% DV) 536.8µg (767% DV)
Other Nuts High in Selenium (%DV per ounce): Mixed Nuts (14%), Cashews (8%), Black
Walnuts (7%), and Macadamia Nuts (5%).
#2: Seafood (Oysters - Cooked)

Selenium in 100g Per Oyster (25g) Per 3 oz (85g)
154µg (220% DV) 38.5µg (55% DV) 130.9µg (187% DV)
Other Seafood High in Selenium (%DV per 3 oz cooked): Mussels and Octopus (109%),
Lobster (89%), Clams (78%), Squid (63%), and Shrimp (60%).
#3: Fish (Tuna - Cooked)

Selenium in 100g Per Ounce (28g) Per 3 oz (85g)
108.2µg (155% DV) 30.7µg (44% DV) 92.0µg (131% DV)
Other Fish High in Selenium (%DV per 3 oz cooked): Rockfish (93%), Swordfish (83%),
Halibut (67%), Tilapia (66%), Mackerel (63%), and Snapper (60%).
#4: Whole-Wheat Bread

Selenium in 100g Per Slice (28g) Per Slice (Toasted - 25g)
40.3µg (58% DV) 11.3µg (16% DV) 13.2µg (19% DV)
Other Whole-Wheat Breads Provide (%DV per piece): Oat Bran Bagel (51%), Large Pita
Bread (40%), English Muffin (38%), and Medium Dinner Roll (25%).
#5: Seeds (Sunflower)

Selenium in 100g Per Cup (128g) Per Ounce (28g)
79.3µg (113% DV) 101.5µg (145% DV) 22.2µg (32% DV)
Other Seeds High in Selenium (%DV per ounce): Chia Seeds (22%), Sesame Seeds (14%),
Flaxseeds (10%), and Pumpkin and Squash Seeds (4%).
#6: Pork (Lean Tenderloin - Cooked)

Selenium in 100g Per 3 oz (85g) Per Chop (73g)
51.6µg (74% DV) 43.9µg (63% DV) 37.7µg (54% DV)
Other Cuts of Pork Provide (%DV per 3 oz cooked): Roast Leg Ham (61%), Lean Pork
Mince (60%), and Lean Pork Loin (59%).
#7: Beef & Lamb (Lean Beef Steak - Cooked)

Selenium in 100g Per 3 oz (85g) Per Steak (225g)
44.8µg (64% DV) 38.1µg (54% DV) 100.1µg (144% DV)
Other Cuts High in Selenium (%DV per 3 oz cooked): Lean Ribeye Steak and Brisket of
Beef (48%), Sirloin (47%), Lean Stewing Lamb and Lean Lamb Shoulder (46%), and Lean
Lamb Foreshank (43%).
#8: Chicken and Turkey (Turkey, Back or Leg Meat Cooked)
Selenium in 100g Per Cup Chopped (140g) Per 3 oz (85g)
37.8µg (54% DV) 52.9µg (76% DV) 32.1µg (46% DV)
Chicken is also High in Selenium Providing (%DV per 3 oz cooked): Roast Chicken
Breast (39%), Chicken Thigh (36%), and Stewing Chicken (35%).
#9: Mushrooms (Crimini)

Selenium 100g (Raw) Per Cup, Sliced (72g) Per Mushroom (20g)
26.0µg (37% DV) 18.7µg (27% DV) 5.2µg (7% DV)
Other Mushrooms High in Selenium (%DV per cup sliced): Shiitake, cooked (51%),
Portabella, grilled (38%), Portabella, raw (23%), and White, stir-fried (21%).
#10: Whole Grains (Rye)

Selenium 100g Per cup (169g) Per 3 oz (85g)
13.9µg (20% DV) 23.5µg (34% DV) 11.8µg (17% DV)
Other Whole Grains High in Selenium (%DV per cup cooked): Brown Rice (27%), Pearl
Barley (19%), Oatmeal (18%), and Quinoa (7%).
Top 10 Foods Highest in Sodium

Sodium is an essential nutrient required by the body for maintaining proper blood pressure
and for providing channels of nerve signaling. Deficiency of sodium is rare, but can occur in
people after excessive vomiting or diarrhea, in athletes who intake excessive amounts of
water, or in people who regularly fast on juice and water. Over-consumption of sodium is far
more common and can lead to high blood pressure which in turn leads to an increased risk of
heart attack and stroke. The current daily value for sodium is 2400mg, however, the
American Heart Association recommends that people with high blood pressure eat less that
1500mg per day, or less than 3/4 of a table spoon of salt. Since sodium is required by all life
to exist, it is naturally found in all foods and rarely does salt ever need to be added. Steps you
can take to ensure low sodium eating include: avoiding canned foods, avoiding pickled food,
choosing low sodium cheeses, and substituting herbs and other spices in place of salt. Below
is a list of high sodium foods.
#1: Table Salt, Baking Soda & Baking Powder (Table Salt)
Sodium 100g Per tablespoon (18g) Per teaspoon (6g)
38758mg (1615% DV) 6976mg (291% DV) 2325mg (97% DV)
Baking Soda & Baking Powder Are Also High in Sodium (%DV per teaspoon): Baking
Soda (57%) and Baking Powder (22%).
#2: Sauces & Salad Dressings (Soy Sauce)

Sodium 100g Per tablespoon (18g) Per teaspoon (6g)
6820mg (284% DV) 1228mg (51% DV) 409mg (17% DV)
Other Sauces and Dressings High in Sodium (%DV per tablespoon): Fish Sauce (59%),
Teriyaki (29%), Oyster Sauce (21%), Hot Pepper Sauce & Reduced-Salt Soy Sauce (18%),
Steak Sauce (12%), Reduced-Fat Salad Dressing (11%), Barbeque Sauce, Worcestershire
Sauce & Hamburger Relish (7%).
#3: Cured Meat & Fish (Bacon, Cooked)

Sodium 100g Per ounce (28g) Per slice (8g)
2193mg (91% DV) 614mg (25% DV) 175mg (7% DV)
Other Cured Meat & Fish High in Sodium (%DV per ounce): Salt Cod (82%), Salted
Mackerel (52%), Canned Anchovy (43%), Dried Beef (32%), Turkey Bacon & Salami
(27%), Beef Jerky (24%), Smoked Salmon (23%), Italian Salami (22%), Smoked White Fish
(12%), and Smoked Herring (11%).
#4: Cheese (Roquefort)
Sodium 100g Per package (85g) Per ounce (28g)
1809mg (75% DV) 1538mg (64% DV) 507mg (21% DV)
Other Cheeses High in Sodium (%DV per ounce): Queso Seco (21%), Romano (17%),
Parmesan (16%), Blue Cheese (13%), Feta (11%), Camembert & Gouda (10%).
#5: Pickles (Cucumber)

Sodium 100g Per cup (155g) Per pickle (65g)
1208mg (50% DV) 1872mg (78% DV) 785mg (33% DV)
Other Pickles High in Sodium (%DV per cup): Olives (117%), Pickled Eggplant (95%),
Jalapeno Peppers (72%), and Sauerkraut (39%).
#6: Instant Soups (Beef Noodle)

Sodium 100g Per ounce (28g) Per packet (9g)
8408mg (350% DV) 2354mg (98% DV) 757mg (32% DV)
Other Instant Soups High in Sodium (%DV per packet): Onion (131%), Chicken Noodle
(112%), Tomato & Vegetable (109%), 1 Bullion (Stock) Cube (50% DV), and Cream of
Vegetable Soup (37%).
#7: Roasted and Salted Nuts & Seeds (Pumpkin Seeds)
Sodium 100g Per cup (64g) Per ounce (28g)
2541mg (106% DV) 1626mg (68% DV) 711mg (30% DV)
Other Roasted and Salted Nuts and Seeds High in Sodium (%DV per ounce): Almonds
(8%), Cashew Nuts and Sunflower Seeds (7%), and Pistachio Nuts (5%).
#8: Snacks (Pretzels)

Sodium 100g Per 10 twists (60g) Per ounce (28g)
1715mg (71% DV) 1029mg (43% DV) 480mg (20% DV)
Other Snacks High in Sodium (%DV per ounce): Sesame Sticks (17%), Reduced-Fat
Tortilla Chips (12%), Salted Popcorn, Soy Chips and Pita Chips (10%), and Salted Peanuts
(9%).
#9: Fast Foods (Egg & Ham Biscuit)

Sodium 100g Per biscuit (182g) Per 3oz (85g)
1093mg (46% DV) 1989mg (83% DV) 929mg (39% DV)
Other Fast Foods High in Sodium (%DV per piece, serving or slice): Beef & Cheese
Enchilada (55%), Beef, Chili & Cheese Burrito (44%), Applebees French Fries (42%),
Wendy’s Jr. Hamburger with Cheese (35%), Thin Crust Pepperoni Pizza (29%), and Hush
Puppies (10%).
#10: Canned Vegetables (Sweet Peppers)

Sodium 100g Per cup (140g) Per 1/2 cup (70g)
1369mg (57% DV) 1917mg (80% DV) 956mg (40% DV)
Other Canned Vegetables High in Sodium (%DV per cup): Jalapeno Peppers (72%),
Tomato Sauce (54%), Snap Beans (36%), Zucchini (35%), Spinach (29%), Asparagus and
Mushrooms (28%), Peas, Onions & Sweetcorn (22%), Sun Dried Tomatoes (12%).
Top 10 Foods Highest in Sugar (To Limit or

Avoid)
Sugars are a form of carbohydrate found in a variety of foods, including fruits and vegetables.
Since the dawn of agriculture and the industrial age consumption of sugar has increased
rapidly, leading to an epidemic of obesity and other illnesses. All the sugar the body needs
can be found in whole grains, vegetables, fruits, and legumes. There is no need to consume
refined sugars. Like carbohydrates, excessive consumption of sugars can lead to type II
diabetes, and cancer. Below is a list of high sugar foods, where sugar is defined as
monosaccharides (galactose, glucose, and fructose) and disaccharides (sucrose, lactose, and
maltose). All these foods should be limited or avoided.
 #1: Sugars, Syrups & Sweeteners (Granulated Sugar)

Up to 100% Sugar
Sugar 100g Per teaspoon (4g) Percent Sugar

99.8g 4g 100%
 Other Sugars, Syrups & Sweeteners High in Sugar (Percent Sugar): Brown Sugar
(97%), Fructose (93%), Saccharin Sweetener & Maple Sugar (85%), Honey (82%),
Aspartame (Equal) Sweetener (81%), Sucralose (Splenda) Sweetener (80%), High-
Fructose Corn-Syrup (76%), Molasses (75%), Agave Syrup & Maple Syrup (68%),
Pancake Syrups (42-68%), and Canadian Maple Syrup (60%).
 #2: Drink Powders & Soft Drinks (Instant Sweetened Lemon Tea)
Up to 95% Sugar
Sugar 100g Per serving (23g) Percent Sugar

95.3g 21.9g 95%
 Other Drink Powders & Drinks High in Sugar (Percent Sugar): Lemonade
Powder (95%), Orange Breakfast Drink (92%), Chocolate Milk Drink (84%),
Gatorade Mix (81%), Malted Chocolate Drink Mix (67%), Cocoa Mix Powder (66%),
Instant Coffee with Whitener, Reduced-Sugar (59%), Instant Mocha Coffee (58%),
Pink Lemonade Concentrate (46%), Fruit Drink (16%), Cream Soda & Energy Drink
(13%), Cola, Root Beer & Orange Drink (11%), and Lemon Ice Tea & Lemon-Lime
Soda (10%).
 #3: Candies & Nougat (Almond Nougat)

Up to 93% Sugar
Sugar 100g Per piece (14g) Percent Sugar

83.3g 11.7g 83%
 Other Candies & Nougat High in Sugar (Percent Sugar): Low Calorie Hard
Candies (93%), Butterscotch (81%), Vanilla Fudge (80%), Skittles (76%), Chocolate
Fudge (73%), Chocolate Coated Fondant (71%), Jelly Beans & Low Calorie Gum
Drops (70%), Taffy (69%), High Vitamin C Fruit Snacks (68%), After Eight Mints
(67%), Chewing Gum & Caramels (66%).
  #4: Dried Fruit (Apples)
Up to 81% Sugar
Sugar 100g Per cup (60g) Percent Sugar
81.1g 48.7g 81%
 Other Dried Fruit High in Sugar (Percent Sugar): Blueberries, sweetened (68%),
Currants, Dates & Sweetened Cherries (67%), Cranberries, sweetened (65%), Pears
(62%), Raisins (59%), Apricots (53%), Figs (48%), Bananas (47%), Peaches (42%),
and Prunes (38%).
  #5: Cookies, Cakes & Pies (Macaroons)
Up to 71% Sugar
Sugar 100g Per cookie (24g) Percent Sugar
70.7g 17g 71%
 Other Cookies, Cakes & Pies High in Sugar (Percent Sugar): Chocolate Sandwich
Cookies (61%), White Cake with Coconut Frosting (57%), Soft Raisin Cookies
(48%), Fortune Cookies & Chocolate Covered Marshmallows (45%), Cream-Filled
Wafers & Coffee Cake (43%), Oatmeal Cookies & Yellow Cake, with Vanilla
Frosting (42%), Chocolate Cake (40%), Diet Chocolate Chip Cookies (40%),
Reduced Fat Chocolate Brownies (39%), Sugar Cookies (38%), Chocolate Chip
Cookies & Sponge Cake (37%), Coconut Cream Pie & Boston Cream Pie (36%),
Doughnuts, glazed (35%), Blueberry Muffins 933%), Reduced-Fat Pie Crust (30%),
Mince Pies (28%), and Pecan Pie (25%).
  #6: Jams, Preserves & Spreads (Marmalade)

Up to 60% Sugar
Sugar 100g Per tablespoon (20g) Percent Sugar
60g 12g 60%
 Other Jams, Preserves & Spreads High in Sugar (Percent Sugar): Chocolate-
Hazelnut Spread (54%), Most Jams (49%), Apricot Jam (43%), Diet Jam (38%),
Chunky Peanut Butter (11%), and Smooth Peanut Butter (10%).
  #7: Cereals (Kellogg’s Honey Smacks)

Up to 56% Sugar
Sugar 100g Per serving (27g) Percent Sugar
56.2g 15.2g 56%
 Other Cereals High in Sugar (Percent Sugar): Marshmallow Froot Loops (50%),
Berry Colossal Crunch (44%), Cinnabon (42%), Frosted Rice Crispies (40%), Cocoa
Crispies (39%), Frosted Flakes (38%), Cocoa Puffs (37%), Lucky Charms (36%),
Golden Grahams (35%), Raisin Bran (34%), Low Fat Fruit Granola & Honey Nut
Cheerios (33%), Special K Fruit & Yogurt (32%), Fruit & Nut Muesli (31%), Special
K Red Berries (30%), Low Fat Granola (28%), Reduced Sugar Frosted Flakes & All-
Bran (27%).
  #8: Fruit Canned in Syrup (Papaya)
Up to 52% Sugar
Sugar 100g Per piece (39g) Percent Sugar
52.2g 20.4g 52%
 Other Canned Fruit High in Sugar (Percent Sugar): Maraschino Cherries (39%),
Plums, Sour Red Cherries & Strawberries (22%), Figs (21%), Blueberries,
Raspberries, Apricots & Blackberries (20%), Grapes & Peaches (19%), Fruit Salad
(18%), Fruit Cocktail & Pineapple (17%), Pears, Sweet Cherries (16%), and
Mandarin Segments (15%).
  #9: Sauces & Instant Gravies (Barbeque Sauce)

Up to 38% Sugar
Sugar 100g Per tablespoon (17g) Percent Sugar
33.2g 5.7g 33%
 Other Sauces & Instant Gravies High in Sugar (Percent Sugar): Cranberry Sauce
(38%), Pickle Relish (29%), Hoisin Sauce (27%), Pork Gravy Powder (25%), Instant
Beef Gravy (24%), Peanut Sauce (19%), Sweet & Sour Sauce (19%), Teriyaki Sauce
(14%), Cocktail Sauce (12%), Tomato Chili Sauce (11%), Pasta Sauces (6-10%),
Cheese Sauce Mix, Steak Sauce & Worcestershire Sauce (10%), Instant Turkey
Gravy (7%), Salsa (4-6%), and Tartar Sauce (4%).
 #10: Ice Cream, Frozen Yogurt & Milk Shakes (Mint Choc Chip, Light)
Up to 25% Sugar
Sugar 100g Per 1/2 cup (68g) Percent Sugar
25.4g 17.3g 25%
 Other Ice Creams, Frozen Yogurts & Milk Shakes High in Sugar (Percent
Sugar): Chocolate Ice Cream & Light Chocolate Ice Cream (25%), Frozen Vanilla
Soft-Serve Yogurt (24%), Light Vanilla Ice Cream (22%), Thick Chocolate Milk
Shake, Vanilla Ice Cream & Fat Free Vanilla Ice Cream (21%), 98% Fat Free
Chocolate Ice Cream (20%), Chocolate Frozen Yogurt (19%), Chocolate Covered Ice
Cream Bar & Thick Vanilla Milk Shake (18%), Non-Fat, No Sugar Frozen Yogurt
(13%), Fat-Free, No Sugar Ice Cream (9%), Low Carb Vanilla Ice Cream (6%) .
Top 10 Foods Highest in Beta Carotene

Beta Carotene is a carotenoid compound responsible for giving fruits and vegetables their
orange pigment. A powerful antioxidant, beta carotene has been found to help protect against
cancer and aging. Beta-carotene is a fat soluble vitamin, so eating the following foods with a
fat like olive oil or nuts can help absorption. Below is a list high beta carotene foods
#1: Sweet Potato (Baked)

Beta-carotene in 100g Per cup (200g) Per medium potato (114g)
11509µg 23018µg 13120µg
An average sweet potato contains only 103 calories and 0.2 grams of fat.
#2: Carrots (Cooked)

Beta-carotene in 100g Per 1/2 cup, slices (78g) Per carrot (46g)
8332µg 6499µg 3833µg
Half a cup of sliced carrots contains only 27 calories and 0.1 grams of fat.
#3: Dark Green Leafy Vegetables (Spinach, Cooked)

Beta-carotene in 100g Per cup (180g) Per 1/2 cup (90g)
6288µg 11318µg 5659µg
Other Dark Green Leafy Vegetables High in Beta-carotene (amount per cup, cooked):
Kale (10625µg), Mustard Greens (10360µg), Collard Greens (8575µg), Beet Greens
(6610µg), Turnip Greens (6588µg), Swiss Chard (6391µg), and Pak Choi (4333µg).
#4: Cos or Romaine Lettuce
Beta-carotene in 100g Per cup, shredded (47g) Per head (626g)
5226µg 2456µg 32714µg
Other Types of Lettuce High in Beta-carotene (amount per cup, shredded): Green Leaf
(1599µg), Red Leaf (1259µg), Butterhead (1093µg), and Chicory (995µg).
#5: Squash (Butternut Cooked)

Beta-carotene in 100g Per cup cubes (205g)
4570µg 9369µg
Other Types of Squash High in Beta-carotene (amount per cup, cooked): Hubbard
Squash, cubed (7339µg), and Pumpkin, mashed (5135µg).
#6: Cantaloupe Melon

Beta-carotene in 100g Per cup, balls (177g) Per wedge (69g)
2020µg 3575µg 1394µg
An average wedge of cantaloupe melon contains only 23 calories and 0.1 grams of fat.
#7: Sweet Red Peppers

Beta-carotene in 100g 1 cup chopped (149g) 1 large (164g)
1624µg 2420µg 2663µg
A large sweet green pepper contains 341µg and a large sweet yellow pepper contains 223µg.
#8: Dried Apricots

Beta-carotene in 100g Per cup (130g) Per half (4g)
2163µg 2812µg 87µg
Other Dried Fruit High in Beta-carotene (amount per cup): Dried Peaches (1718µg) and
Prunes (685µg).
#9: Peas (Cooked)

Beta-carotene in 100g Per 1/2 cup (80g) Per package (253g)
1250µg 1000µg 3163µg
Half a cup of peas contains only 62 calories and 0.2 grams of fat.

Beta-carotene in 100g Per 1/2 cup chopped (78g) Per stalk (180g)
929µg 725µg 1672µg
Half a cup of cooked broccoli contains only 27 calories and 0.3 grams of fat.
THANK YOU
SOMA VISHWANATH

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ESSENTIALS FOR HUMAN BODY

For long life

Minerals serve three roles :

 They provide structure in forming bones and teeth

Minerals Men Women Sources

milk, cheese and other dairy foods green

Iodine 0.14mg 0.14mg sea fish and shellfish, cereals, grains

yellow and green (leafy) vegetables, such

Boron <6mg <6mg green vegetables, fruit, nuts

meat, wholegrains, such as wholemeal

fish, nuts, green leafy vegetables, such as

Copper 1.2mg 1.2mg nuts, shellfish, offal

nuts, spinach, bread, fish, meat, dairy

tea, bread, nuts, cereals, green vegetables

red meat, dairy foods, fish, poultry, bread,

fruit such as bananas, vegetables, pulses,

Selenium 0.075mg 0.06mg brazil nuts, bread, fish, meat, eggs

ready meals, meat products, such as

meat, shellfish, milk, dairy foods, such as

Related Post: Yummy foods to reduce belly fat

Importance: Phosphorus combines with

Deficiency: Low intake of magnesium leads to hypomagnesaemia which is nothing but

How much to get daily: 700 mcg (2,333 IU)

How much to get daily: 15 mg (33 IU)

How much to get daily: 75 mg

FOLATE (FOLIC ACID)

How much to get daily: 400 mcg

How much to take daily: 14 mg

How much to get daily: 5 mcg (200 IU)

How much to get daily: 1,000 mg

How much to get daily: 18 mg

How much to get daily: 8 mg

How much to get daily: 320 mg

How much to get daily: Not established

How much to get daily: 1.3 mg

How much to get daily: 2.4 mcg

How much to take daily: 1.1 mg

How much to get daily: 1.1 mg

How much to take daily: 5 mg

How much to get daily: 55 mcg

How much to get daily: 150 mcg

How much to get daily: 700 mg

How much to get daily: 900 mcg

How much to get daily: 30 mcg

How much to get daily: Not established

Table 1: Recommended Dietary Allowances (RDAs) for Vitamin A

0–6 months* 400 mcg RAE 400 mcg RAE

7–12 months* 500 mcg RAE 500 mcg RAE

1–3 years 300 mcg RAE 300 mcg RAE

4–8 years 400 mcg RAE 400 mcg RAE

9–13 years 600 mcg RAE 600 mcg RAE

51+ years 900 mcg RAE 700 mcg RAE

Table 2: Selected Food Sources of Vitamin A

Sweet potato, baked in skin, 1 whole 1,403 28,058 561

Beef liver, pan fried, 3 ounces 6,582 22,175 444

Spinach, frozen, boiled, ½ cup 573 11,458 229

Carrots, raw, ½ cup 459 9,189 184

Pumpkin pie, commercially prepared, 1 piece 488 3,743 249

Cantaloupe, raw, ½ cup 135 2,706 54

Peppers, sweet, red, raw, ½ cup 117 2,332 47

Mangos, raw, 1 whole 112 2,240 45

Black-eyed peas (cowpeas), boiled, 1 cup 66 1,305 26