Daily requirement 1 g of calcium,

FoodCalcium

mg

Calcium in Dairy Products

Skim Milk 1 cup 301

Whole Milk 1 cup 290

Plain Low fat Yogurt 1 cup 415

Cow Milk Cottage Cheese (Paneer) 1 cup 208

Baffalo Milk Cottage Cheese (Paneer) 1 cup 480

Feta cheese 40 g 144

Whipped Cream, 15 g 13

Calcium in Beans & Grains

White beans 3/4 cup 120

Navy beans 3/4 cup 94

Black Turtle beans 3/4 cup 75

Chickpeas (Chhole) 3/4 cup 58

Tofu 150g 350

Soy bean curd slab 150g 310

Cooked Soy bean 1 cup 130

Instant oats, 1 pkt 165

Calcium in Nuts

Almonds roasted 1/4 cup 93

Brazil Nuts 20 g 34

Hazlenuts 20 g 28

Walnuts 20 g 19

Almonds butter 2 Tbsp 88

Sesame seeds 12 g 80

Rice, plain, boiled 180 g 32

Calcium in Vegetables & Fruits

Cabbage/bok choy 1/2 cup 190

Turnip greens 1/2 cup 104

Broccoli 1/2 cup 33

Okra 1/2 cup 65

Orange 1/2 cup 52

Orange juice fortified with calcium 1/2 cup 165

Calcium in Fish

Sardines in oil, tinned, 100 g 500

Salmon, tinned, 100 g 91

Fish paste, 35 g 98

Calcium in Breads, Pizza

White bread, 1 slice 30 g 53

Wholemeal bread, 1 slice 30 g 32

Muesli, Swiss style, 50 g 55

Lasagne, 400 g 400

Pizza, cheese & tomato, 410 g 873

Pasta, plain, cooked, 230 g 85

From the above list you can chose foods high in Calcium.

Following is a list of foods that give you more than 300 mg of calcium per 100 gm of that food.

1. Milk and milk products2. Cereals and Grains

3. Vegetables: Green leafy vegetables are an excellent source of calcium. Beetroot greens, Drumstick leaves, Fenugreek leaves, Turnip greens, Lotus stems, Curry leaves

4. Spices:Cumin, Coriander, Cloves, Asafoetida (Hing), Oregano (Ajwain), Mustard seeds

5. Fish

This chart is a guide for both males and females of various ages and body weights. We have included an additional chart which displays the calories needed when partaking in certain activities.

If you want to know how many calories per day to lose weight, you should keep your daily calorie intake under the required allowance for your age and weight. Most people will lose weight when consuming around 1500 calories per day.

Women

Weight Age 18 to 35 Age 36 to 55 Age over 55

45 kg - 100 lbs 1760 cals 1570 cals 1430 cals

50 kg - 110 lbs 1860 1660 1500

55 kg - 121 lbs 1950 1760 1550

60 kg - 132 lbs 2050 1860 1600

65 kg - 143 lbs 2150 1960 1630

70 kg - 154 lbs 2250 2050 1660

75 kg - 165 lbs (and above)

2400 2150 1720

Men

Weight Age 18 to 35 Age 36 to 55 Age over 55

60 kg - 132 lbs 2480 2300 1900

65 kg - 143 lbs 2620 2400 2000

70 kg - 154 lbs 2760 2480 2100

75 kg - 165 lbs 2900 2560 2200

80 kg - 176 lbs 3050 2670 2300

85 kg - 187 lbs 3200 2760 2400

90 kg - 198 lbs (and above)

3500 3000 2600

Calorie Adjustments for specific activities:

Add or subtract the specified calories from - to your required daily calorie intake. Note that if you are classed as inactive, you need to subtract calories from your daily allowance to maintain weight. The more active you are the more calories the body needs for energy.

For example if you are a 35 year old women who sits at a computer each day and weighs over 90 kilos - 200 lbs, you would need 2400 calories less 960 to simply maintain your weight. A total of 1440 calories per day.

An example for a male who is over 55, plays golf twice a week is he can consume 2400 calories daily to maintain his weight and on his golf days have a treat equal to 380 calories and not put on weight.

Body Weight InactiveOffice Worker Bed Ridden Computer Geek

Moderate ActivityTradesman Golf Gardening

Strenuous ActivityPhysical LaborHigh Energy Sports

50 kg - 110 lbs Minus 480 + 240 + 480

60 - 132 lbs Minus 570 + 290 + 570

70 - 154 lbs Minus 670 + 340 + 670

80 - 176 lbs Minus 760 + 380 + 760

90 - 198 lbs (and above)

Minus 960 + 430 + 860

This nutrion chart table can be used as a nutrition guide. You can find your daily need/requirement of calories, fat, protein, carbohydrate, sodium, cholesterol and fiber.

Nutrition Men over 24 Year Women 25-50 YearWomen over 50

Year

Calories 2900 2200 1900 maximum

Fat 96g maximum 73g maximum 63g maximum

Saturated Fat 32g maximum 24g maximum 21g maximum

Cholesterol 300mg maximum 300mg maximum 300mg maximum

Protein 63g 50g 50g maximum

Carbohydrates 446g 335g 283g

Fiber 20 - 30g 20 - 30g 20 - 30g

Sodium 2400mg maximum 2400mg maximum 2400mg maximum

Nutrient Daily Value for label highest RDA of DRI

Vitamin A 5000 IU 3000 IU

Vitamin C 60 mg 90 mg

Calcium 1000 mg 1300 mg

Iron 18 mg 18 mg

Vitamin D 400 IU 600 IU

Vitamin E 30 IU 15 mg (33 IU of synthetic)

Vitamin K 80 μg 120 μg

Thiamin 1.5 mg 1.2 mg

Riboflavin 1.7 mg 1.3 mg

Niacin 20 mg 16 mg

Vitamin B6 2 mg 1.7 mg

Folate 400 μg 400 μg

Vitamin B12 6 μg 2.4 μg

Biotin 300 μg 30 μg

Pantothenic acid 10 mg 5 mg

Phosphorus 1000 mg 1250 mg

Iodine 150 μg 150 μg

Magnesium 400 mg 420 mg

Zinc 15 mg 11 mg

Selenium 70 μg 55 μg

Copper 2 mg 900 μg

Manganese 2 mg 2.3 mg

Chromium 120 μg 35 μg

Molybdenum 75 μg 45 μg

Chloride 3400 mg 2300 mg

Other Nutrients and Bone Health At A GlanceRelated Resources

Calcium and Vitamin D

El calcio y la vitamina D (Calcium and Vitamin D)

Calcium and Vitamin D( 中文 )

Calcium Supplements

Vitamin A and Bone Health

Partner Resources A Healthy Diet (OWH)

Building Strong Bones: Calcium Information for Health Care Providers (NICHD) (PDF - 3.01MB)

Dietary Supplements (NIA)

Healthy Eating After 50 (NIA)

Milk Matters (NICHD)

How to Read a Food Label (OWH)

United States Department of Agriculture Nutrient Database

Why Does Milk Bother Me? (NIDDK)

Snack Smart for Healthy Teeth (NIDCR)

Salud! con leche...Para huesos fuertes...Para toda su vida (NICHD) (PDF - 768KB)

Print-Friendly Page

December 2004Good nutrition is important to keep bones strong. We hear a lot about getting enough calcium and vitamin D. But research suggests that many other nutrients also are beneficial for bone health, while some nutrients and other components of our food have potentially adverse effects on bone health.The table that follows was excerpted from Bone Health and Osteoporosis: A Report of the Surgeon General. This table provides an overview of a wide array of nutrients and other components in our diets, explaining how they impact our bone health and offering guidance concerning the recommended amounts and dietary sources of these nutrients.The Surgeon General’s report is a rich source of other information on bone health, osteoporosis, and related bone diseases as well. All the information is based on the best and most current research findings and expert opinions in the bone field. You can view the report and companion pieces including "What It Means to You" online atwww.surgeongeneral.gov and order copies of these materials either online or by calling 1-866-718-BONE.

Table 7-5. Other Nutrients and Bone Health at a Glance†

Potentially Beneficial Effects on Bone

Other Nutrients Affecting Bone

What Is the Effect on Bone?

How Much Is

Needed?*

What Are the Dietary Sources?

Special Considerations

Boron May enhance calcium absorption and estrogen metabolism.

Not applicable.

Raw avocado, nuts, peanut butter, bottled prune juice.

 

Copper Copper helps certain enzymes and local regulators function properly

RDA is 0.9 mg for men and women over age 30. Daily intakes over 10 mg are not

Organ meats, seafood, nuts, seeds, wheat bran, cereals, whole grain products,

Calcium supplementation may result in lower levels of copper.

so that we can form the optimal bone matrix or structure for bone strength.

recommended.**

cocoa products.

Fluoride Fluoride stimulates the formation of new bone. Necessary for skeletal and dental development.

RDA is 4 mg for men over age 30 and 3 mg for women over age 30. Daily intakes over 10 mg are not recommended.

Fluoridated water, teas, marine fish, fluoridated dental products.

 

Iron Iron helps certain enzymes and local regulators function properly so that we can form

RDA is 8 mg for men over age 19. The RDA for women is 18 mg between the ages of

Non-heme sources include fruits, vegetables and fortified bread and grain products such as

 

the optimal bone matrix or structure for bone strength.

19 and 50 and 8 mg over age 50. Daily intakes over 45 mg are not recommended.

cereal.

Heme sources include meat and poultry.

Isoflavones

Isoflavones have been shown to have a protective effect on bone in animal studies. Evidence in humans, however, is conflicting.

Not applicable.

Primarily found in soybeans and soy products, chickpeas and other legumes.

Ipriflavone, a synthetic isoflavone, has been linked to a reduction in lymphocytes, a type of white blood cell that fights infection.

Magnesium

60% of the magnesium in our

RDA is 420 mg for men over 30 and 320 mg for

Good sources include green leafy

Magnesium deficiency is rare in US adults.

bodies is found in our bones in combination with calcium and phosphorus. Magnesium appears to enhance our bone quality. Studies suggest that it may improve bone mineral density, and not getting enough may interfere with our ability to

women over 30. Daily intakes over 350 mg are not recommended.

vegetables such as spinach, potatoes, nuts, seeds, whole grains including bran, wheat, oats, and chocolate. Smaller amounts are found in many foods including bananas, broccoli, raisins and shrimp. Also found in magnesium-containing laxatives and antacids.

Magnesium supplements are not recommended for most people.

process calcium.

Manganese

Manganese helps certain enzymes and local regulators function properly so that we can form the optimal bone matrix or structure for bone strength.

RDA is 2.3 mg for men over age 30 and 1.8 mg for women over age 30. Daily intakes over 11 mg are not recommended.

Nuts, legumes, tea, whole grains and drinking water.

Manganese supplements may not be a good choice for everyone, including people already consuming high levels of manganese from diets high in plant foods and people with liver disease who are especially susceptible to the adverse effects of excess manganese intake.

Phosphor Phosphor RDA is 700 Milk, yogurt,  

us us is a component of every cell in our bodies and supports building bone and other tissue during growth. About 85% of the phosphorus in our bodies is found in our bones. In fact, phosphate, a form of phosphorus, makes up more than half of our bone

mg for men and women over age 30. Daily intakes over 4,000 mg for adults up to age 70 and over 3,000 mg after age 70 are not recommended.

ice cream, cheese, peas, meat, eggs, some cereals, breads, cola soft drinks and many processed foods.

mineral mass.

Potassium

  There is no RDA established for potassium. Scientists recommend a daily intake between 1,600 mg and 3,500 mg.

Milk, yogurt, chicken, turkey, fish, many fruits such as bananas, raisins and cantaloupe, and many vegetables such as celery, carrots, potatoes and tomatoes.

 

Protein Proteins are our bodies’ building blocks. We use protein to build tissue during growth and to repair and

RDA is 56 g for adult men and 46 g for adult women. Nutritionists recommend that 10% to 35% of our calories come from protein. (The rest

Complete protein comes from animal sourcesincluding meat, poultry, fish, eggs, milk, cheese, yogurt.

Incomplete protein

Getting enough protein is particularly important for elderly people. Studies show that elderly people who have not been getting

replace tissue throughout life. We also need protein to help heal fractures and to make sure our immune system is functioning properly.

come primarily from carbohydrates and fats.)

comes from plant sourcesincluding legumes, grains, nuts, seeds and vegetables.

enough protein and who break their hip are more likely to suffer poor medical outcomes.

Vitamin C Vitamin C helps certain enzymes and local regulators function properly so that we can form the optimal bone matrix or

RDA is 90 mg for men over age 30 and 75 mg for women over age 30. Daily intakes over 2,000 mg are not recommended.

Citrus fruits, tomatoes and tomato juice, potatoes, Brussels sprouts, cauliflower, broccoli, strawberries, cabbage and spinach.

People who smoke need 35 mg more vitamin C than the RDA. People who are regularly exposed to second-hand smoke also may need extra vitamin C.

structure for bone strength.

Vitamin K Vitamin K helps certain enzymes and local regulators function properly so that we can form the optimal bone matrix or structure for bone strength.

RDA is 120 units for men over age 30 and 90 units for women over age 30. No maximum safe intake has been established for vitamin K.

Green vegetables including collards, spinach, salad greens and broccoli, Brussels sprouts, cabbage, plant oils and margarine.

Patients on anticoagulant medication should monitor their vitamin K intake.

Zinc Zinc helps certain enzymes and local regulators function properly which in turn helps our bodies

RDA is 11 mg for boys and men over age 19 and 8 mg for girls and women over age 19. Daily intakes over

Red meat, poultry, fortified breakfast cereal, some seafood, whole grains, dry beans and

Nutritionists recommend that vegetarians double the RDA for themselves, because zinc is harder to

form the optimal bone matrix or structure for bone strength.

40 mg are not recommended.

nuts. absorb on a vegetarian diet. Calcium supplementation may reduce the absorption of zinc.

Table 7-5. Other Nutrients and Bone Health at a Glance†

Potentially Beneficial Effects on Bone

Other Nutrients Affecting Bone

What Is the Effect on Bone?

How Much Is

Needed?*

What Are the Dietary Sources?

Special Considerations

Caffeine Studies suggest that caffeine may interfere with calcium absorption. However, this effect can be neutralized in the

Not applicable

Coffee, tea, some soft drinks, some over the counter medications.

 

presence of adequate dietary calcium.

Fiber Fiber has a minor negative impact on calcium absorption.

Men ages 31 to 50 need 38 g per day and after 50 need 30 g per day. Women ages 31-50 need 25 g per day and after 50 need 21 g per day.

Includes dietary fiber naturally present in grains (oats, wheat or unmilled rice) and functional fiber from plants and animals shown to be of benefit to health.

 

Oxalates When oxalates and calcium are found in the same food, oxalates combine

Not applicable

Spinach. Other oxalate-rich foods include rhubarb and sweet potatoes, but since these foods do not contain

Oxalates do not interfere with the absorption of calcium in other foods eaten with the oxalate-

with the calcium, preventing us from absorbing the calcium.

calcium, the oxalates have no effect on calcium absorption.

containing foods.

Phosphorus

Phosphorus is necessary for healthy bones (see above), but some people are concerned that there may be too much in our diet, especially since phosphorus is a component of cola

RDA is 700 mg for men and women over age 30. Daily intakes over 4,000 mg for adults up to age 70 and over 3,000 mg after age 70 are not recommended.

Milk, yogurt, ice cream, cheese, peas, meat, eggs, some cereals, breads, cola soft drinks and many processed foods.

Possible negative effects of soft drinks on bone may be due primarily to the replacement of calcium-rich milk with soft drinks, especially by children and teenagers at a time when they need extra calcium to

beverages and many processed foods. Some studies suggest that excess amounts of phosphorus may interfere with calcium absorption. The good news is that we can offset the loss by getting adequate amounts of calcium in our diet.

optimize their peak bone mass.

Protein Protein is essential for good health (see above). However, when we get too much protein, our bodies convert the extra protein into calories for energy, producing a chemical called sulfate in the process. Sulfate causes us to lose some

RDA is 56 g for adult men and 46 g for adult women. It is recommended that 10% to 35% of calories come from protein. (The rest come primarily from carbohydrates and fats.)

Complete protein comes from animal sourcesincluding meat, poultry, fish, eggs, milk, cheese, yogurt.

Incomplete protein comes from plant sourcesincluding legumes, grains, nuts, seeds and vegetables.

 

calcium, but these are relatively small losses that we can offset by getting adequate amounts of calcium in our diet.

Sodium Sodium affects the balance of calcium in our bodies by increasing the amount we excrete in urine and perspiration. The loss of

The NIH recommends restricting daily sodium intake to less than 2,400 mg (equal to about 1 teaspoon of table salt).

Sodium combined with chloride is common table salt. Many processed foods are high in salt.

 

calcium can be significant, but we can replace the lost calcium by making sure we get adequate amounts of calcium in our diet.

Vitamin A Vitamin A plays an important role in bone growth but excessive amounts of the retinol form of vitamin A may

RDAs are 3,000 IU for men and 2,330 IU for women. Daily intakes over 10,000 IU of the retinol form of vitamin A are not recommended.

Retinol sourcesinclude animal-source foods such as liver, egg yolks, cheese, milk. Dietary supplements and some acne preparations also contain retinol.

 

increase the breakdown of our bones and interfere with vitamin D, which we need to help us absorb calcium. The beta carotene form of vitamin A does not appear to cause these problems.

Beta carotene sources include plant-source foods, such as dark orange and green vegetables including carrots, sweet potatoes, and spinach as well as cantaloupe and kale.

Here is the calorie chart of Indian food, so keep a track of the calorie intake and adopt healthy eating habits.

Calories in Fruits per 100 GramsCalories in Apple 56 Calories in Avocado Pear 190 Calories in Banana 95 Calories in Chickoo 94 Calories in Cherries 70 Calories in Dates 281 Calories in Grapes Black 45 Calories in Guava 66 

Calories in Kiwi Fruit 45 Calories in Lychies 61 Calories in Mangoes 70 Calories in Orange 53 Calories in Orange juice 100ml 47 Calories in Papaya 32 Calories in Peach 50 Calories in Pears 51 Calories in Pineapple 46 Calories in Plums 56 Calories in Strawberries 77 Calories in Watermelon 26 Calories in Pomegranate 77 

Calories in Vegetables per 100 GramsCalories in Broccoli 25Calories in Brinjal 24Calories in Cabbage 45Calories in Carrot 48 Calories in Cauliflower 30Calories in Fenugreek (Methi) 49Calories in French beans 26Calories in Lettuce 21Calories in Mushroom 18Calories in Onion 50 Calories in Peas 93Calories in Potato 97Calories in Spinach 100gCalories in Spinach 1 leaf Calories in Tomato 21 Calories in Tomato juice 100ml 22Calories in Cereals per 100 GramsCalories in Bajra 360Calories in Maize flour 355Calories in Rice 325 Calories in Wheat flour 341Calories in Breads per piece 1 medium chapatti 119 1 slice white bread 601 paratha (no filling) 280 

Calories in Milk & Milk Products per cupCalories in Butter 100gms. 750 Calories in Buttermilk 19Calories in Cheese 315 Calories in Cream 100gms. 210Calories in Ghee 100gms 910Calories in Milk Buffalo 115Calories in Milk Cow 100Calories in Milk Skimmed 45Calories in Other Items Calories in Sugar 1 tbsp 48Calories in Honey 1 tbsp 90Calories in Coconut water 100 ml 25

Calories in Coffee 40Calories in Tea 30

Food Item

Calorific Value

Muli Paratha

257 Calories per Serving

Reshmi Paratha

170 Calories per Serving

Stuffed Paratha

270 Calories per Serving

Aloo Paratha (without oil)

245 Calories per Serving

Chapati

51 Calories per Serving

Chapati (with Ghee)

74 Calories per Serving

Hummus, commercial

408 Calories per cup

Hummus, home prepared

435 Calories per cup

Tandoori Chicken

273 Calories per Serving

Egg, white, raw, fresh

117 Calories per cup

Rice, white, glutinous, cooked

Nutrition FactsServing Size: 

   

Calories

168.8

Calories from Fat

3

% Daily Value*

Total Fat 0.3g

1%

Saturated Fat 0.1g

0%

Polyunsaturated Fat 0.1g

Monounsaturated Fat 0.1g

Cholesterol 0mg

0%

Sodium 8.7mg

0%

Total Carbohydrates 36.7g

12%

Dietary Fiber 1.7g

7%

Sugars 0.1g

Protein 3.5g

Vitamin A 0%

Vitamin C 0%

Calcium 0%

Iron 1%

Food Item

Calorific Value

Rice - Boiled (white)

103 Calories per Plate (7 inch dia)

Rice Flour Roti

105 Calories per Serving

Rice Pudla (pancake)

150 Calories per Serving

Rice bowl with chicken, frozen entree, prepared (includes fried, teriyaki, and sweet and sour varieties)

428 Calories per bowl

Rice bran, crude

373 Calories per cup

Rice flour, brown

574 Calories per cup

Rice flour, white

578 Calories per cup

Rice noodles, cooked

192 Calories per cup

Rice noodles, dry

9 Calories per oz

Rice, white, glutinous, cooked

169 Calories per cup

Roti (Plain)

51

Calories per Serving

more »

Roti (with Ghee)

74

Calories per Serving

more »

Bajra Roti

108

Calories per Serving

more »

Jowar Roti

104

Calories per Serving

more »

Ragi Roti

96

Calories per Serving

more »

Roomali Roti

245

Calories per Serving

more »

Tandoori Roti

102

Calories per Serving

more »

Tandoori Roti (with Ghee)

147

Calories per Serving

more »

Double Kathi Roti

352

Calories per Serving

more »

Makai Ki Roti

170

Calories per Serving

In the following table "-" means that data are not available.

Trans fats are found naturally in dairy products, lamb, beef and mutton. They are also found in many packed foods which use hydrogenated vegetable fats. You can find it in many snacks, viz. cookies, cakes, fried foods, microwave popcorn, margarine, etc.

Always look for the words shortening, partially hydrogenated vegetable oil or hydrogenated vegetable oil on the food label, these are nothing but trans fats.

Following is a list of foods containing trans fats.

An American consumes on the average 40 percent trans fat of total trans fats consumed in cakes, cookies, crackers, pies, bread, etc. and 20 pecent of total trans fats consumed in fat.

1. Margarine, Butter, Spreads: Margarine, butter and shortening are loaded with trans fats and saturated fats.

Spread1 tablespoon

Trans fat (g)

Saturated Fat (g)

Butter 0.3 7.2

Tub margarine 0.6 1.2

Soft Tub margarine 0-0.5 1

Stick margarine 2.8 2.1

Shortening 4.2 3.4

2. Soft variety of margarine or non-hydrogenated margarine contain no trans fat. Read the label.

3. The butter contains very less trans fat than the tub margarine, but if you look at the total of saturated and trans fat, then butter seems to be worse than the margarine.

4. Fast Food: Most foods like fries, pies, chicken dishes, pancakes have trans fats. A medium pack of French Fries contain 14.5 gram of trans fat, while a KFCOriginal chicken has 7 gram. KFC used to cook everything from chicken to potato wedges in trans fat hydrogenated oils. But it was supposed to replace the trans fat with a healthier soybean oil by April 2007.McDonald's New York City Metro restaurants claim that their French fries has 0 grams trans fat per serving and reduced saturated fats.

5. Baked Goods, Cookies, Pastries and Cakes . These foods are loaded with trans fats and saturated fats. Even butter substitutes used in biscuits and cookies and for seasoning are mainly trans-fatty acids.Each slice of a pound cake has 4.3 gram of trans fat and 3.4 gram of saturated fat.

6. Soups: Soup cups contain very high levels of trans fat.

7. Microwave Popcorn : 5 - 7 g of trans fat per half bag.

8. Trans Fats in Indian Food

The Indian Food avaialble in restaurants are loaded with trans-fatty acids and saturated fats. They use vanaspati for cooking bhaturas, parathas, puri (poori) and tikkis.

Indian Food100 g           Trans Fat

Bhatura           9.5%

Paratha           7.8%

Poori               7.6%

Tikkis               7.5%

Compare this with 4.2%-6.1% trans-fatty acids in French fries. This means that the Indian food is worse than the Western foods. No wonder India has the highest number of diabetics.It is better to cook these items at home with vegetable oils that do not contain any trans-fatty acids.

yths & Facts

Milk causes asthma?Many well-meaning parents rob their children of essential nutrients by taking it upon themselves to exclude milk. Poor diet leads to poor health, which can make asthma worse. The major triggers for asthma are infection, exercise, weather and temperature change. Food and drink, food additives and chemicals are low ranking triggers. The right diet for asthma is one that contains cereals, fruits, vegetables, dairy products and meats.

Are all calories created equally?All calories are not created equal, One gram of carbohydrate or protein contains only 4 calories, but one gram of fat contains 9 calories. \"Fat calories sneak up on you\", Dr. Goor says. \" A few handful of potato chips has the same number of calories as two medium-sized baked potatoes topped with non-fat yoghurt and steamed vegetables.\"

Carbohydrates have a lot of bulk per calorie?Eating them triggers feelings of fullness. It\'s difficult to overeat if you base your diet on them. \"if you reduce your fat consumption from the typical 35 to 40 % of calories down to the 10 % \" Says Dean Ornish, M.D., the doctor who pioneered heart disease reversal using a low-fat diet, \"you can eat one-third more food without increasing your total number of calories. You feel full & satisfied, but still reduce your risk of heart disease and the other fat related diseases and you lose weight\". In addition to their high calorie content, fats are also metabolised differently from carbohydrates. The body uses most carbohydrates. The body uses most carbohydrates quickly, and can only store about one day\'s worth as glycogen in the liver and in muscle tissue. If you eat normal amounts, Dr.Goor says, \" carbohydrates are never stored as fat.\" Fats on the other hand, are not metabolised right away. They are stored as fat in adipose tissue, which has an almost unlimited capacity to bulge with fat. Unlike carbohydrates, fat calories don\'t cause feelings of fullness, so you keep eating and eating, gaining weight, and increasing your risk of all the fat-related diseases.

Potatoes & Cakes are the villains?Most of the people beleive that carbohydrates(starches & sugars) were the dietary villian. But nutrition scientist have prove that the real villian in the diet is FAT. Carbohydrates including fruits, vegetables, beans, and grains provide most of the body\'s energy. They are a main source for body energy. If weight controlled is concerned, limit your fat calories and you don\'t have to worry about total calorie intake. It is not potato which is fattening but butter, sour cream and ghee people put on. The same goes for sugar. Cakes, chocolates, icecream are fattening not because it contains sugar, but because it is loaded with fat.

Milk causes mucous?Milk is only linked to mucous production in the case of true food allergy. The only way to check out a food allergy is through a controlled elimination diet and by an allergy specialist. 

Is it okay to give low fat, skimmed milk to infants? Low fat and skimmed milk is not suitable for children under five. Breast milk should be used until one year. Children upto the age of two need regular milk for growth and development. Offer regular milk to children under five. 

MythsA whole bunch of food fallacies have been handed down to us for generations. The irony in believing them and following the practices they advise is that while thinking we are following the voice of experience we might actually be depriving our bodies of good health.

Fish and curd should not be consumed together as they cause stomach cramps or white patches on the skin. 

You should end meals with a cup of tea for satiety value.

Older people should eat fewer meals.

Margarine is less fattening than butter.

The fat content of milk can be reduced by adding water.

Desi ghee is bad for the heart.

Refined oils are better for the heart than butter or ghee.

Drinking milk is better than taand butter both contain 25% fat. They have the same calorie count. So margarine is as fattening as butter. Besides, margarine is rich in saturated fatty acids as well as trans fatty acids, which raise blood cholesterol.

Myth: The fat content of milk can be reduced by adding water. Fact: Adding water to milk dilutes all the other nutrients in milk apart from fat. If you want \"less fat milk\", buy skim milk instead, which has all the nutrients but less fat. You can make skim milk at home by refrigerating the milk overnight and skimming off the fat the next morning.

Myth: Desi ghee is bad for the heart. Fact: Desi ghee is rich in saturated fatty acids and cholesterol, which is bad. However, it also contains substantial amount of monounsaturated fatty acids, which is good. Desi ghee is also a rich source of Vitamin A. Desi ghee is not harmful when taken in small quantities, say half a teaspoon a day.

Myth: Refined oils are better for the heart than butter or ghee. Fact: Every fat, including different oils, has its own composition. Kardi and sunflower oils are rich in PUFA (polyunsaturated fatty acids), while ghee, butter, groundnut oil and mustard oil are rich in SFA (saturated fatty acids) and MUFA (mono saturated fatty acid). It is recommended that PUFA, MUFA and SFA are consumed in the ratio 1:1.5:1. So, all the three sources, that is ghee or butter (1/2 tsp), mustard or groundnut oil (1 tsp) and safflower or sunflower oil (1/2 tsp) should be consumed in a day for a healthy heart.

Myth: Drinking milk is better than taking it in the form of curd. Fact: Some people cannot tolerate milk - they get diarrhoea or \"heavy\" feeling. For these people, the best substitute for milk is curd. Apart from containing all the nutrients of milk, curd has the lactobacillus - friendly bacteria which aid digestion - and is thus digested easily.

Myth: Mono diets help fat loss. Fact: Mono diets lead to a pronounced loss of lean body mass, and may suppress the appetite leading to altered blood chemistry.

Myth: Honey can be used as a substitute for sugar when you\'re trying to lose weight. Fact: Honey consists of 75% sugars (glucose and fructose) and 25% water. Every gram of honey provides 3kcal.

Myth: Pickles are not rich in calories. Fact: Generally oil and salt are used as preservatives in pickles. Neither is particularly healthy. A gram of oil provides 9kcal and a high salt intake is not advisable for people with high blood pressure.

Myth: A label saying \'Cholesterol free\' indicates a health food. Fact: \'Cholesterol free\' doesn\'t necessarily mean fat free. The food might well be cholesterol free but at the same time be rich in saturated fatty acids or trans fatty acids, both of which raise blood cholesterol. \'Cholesterol free\' is just a marketing strategy - don\'t set too much store by it.

Dr. Decuypere's Nutrient Charts™

~~ Minerals Chart ~~

Use these charts to find the nutrient contents of your favorite fruits, nuts, proteins Home

Health   pr

oducts

Health   pr

oblems   &

            alternati

ve   health   ca

re

Health   re

search

            &   public

ations

Free   emai

l

            newslett

er

Nutrient   c

harts

Nutri-

spec

Testimonial

s

Decuypere   r

eport

Recommend

ed

            reading

About   th

e   doctor

Contact   u

s

Email   thi

s   page

and vegetables.

Click on the buttons below to visit each chart:

Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds | Proteins

Minerals are elements that originate in the soil and cannot be created by living things, such as plants and animals. Yet plants, animals and humans need minerals in order to be healthy. Plants absorb minerals from the soil, and animals get their minerals from the plants or other animals they eat. Most of the minerals in the human diet come directly from plants, such as fruits and vegetables, or indirectly from animal sources. Minerals may also be present in your drinking water, but this depends on where you live, and what kind of water you drink (bottled, tap). Minerals from plant sources may also vary from place to place, because the mineral content of the soil varies according to the location in which the plant was grown.

Note that I have listed only those foods which contain the listed vitamins in significant quantities. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center.

Nutrient - Estimated Amounts Needed

Benefits/Deficiency Symptoms

Fruit Sources

Vegetable

Sources

Nut/Seed/Grain

Sources

Meat/Dairy/

ProteinSources

Adults need 1000 mg/day.

Children need 800 to 1300 mg/day.

Recommended supplement: Coral Calcium Supreme

Calcium eases insomnia and helps regulate the passage of nutrients through cell walls. Without calcium, your muscles wouldn’t contract correctly, your blood wouldn’t clot and your nerves wouldn’t carry messages.

Most fruits contain some calcium, these have a bit more than usual:

Blackberries Blackcurrants Dates Grapefruit Mulberries Orange Pomegranate Prickly Pears

Most vegetables contain some calcium, these have a bit more than usual:Amaranth leaves Bok Choy Brussels Sprouts Butternut squash Celery 

Almonds Amaranth Brazil Nuts Filberts/Hazelnuts Oats Pistachios Sesame Seeds Wheat - Durum Wheat - Hard White

Meat and Proteins: Cheddar Cheese Cottage Cheese Cream Cheese Cows Milk Eggs Caviar Perch Pollock Sardines Goat Milk Goat Cheese Soy Beans Yogurt Sour Cream Lowfat Yogurt

View   cart  

If you don’t get enough calcium from the food you eat, your body automatically takes the calcium needed from your bones. If your body continues to tear down more bone than it replaces over a period of years in order to get sufficient calcium, your bones will become weak and break easily.

Deficiency may result in muscle spasms and cramps in the short term and osteoporosis.

Chinese Broccoli 

French Beans Kale Okra Parsnip Spirulina Swiss Chard Turnip

The estimated safe and adequate intake for copper is 1.5 - 3.0 mg/day. Many survey studies show that Americans

Copper is involved in the absorption, storage and metabolism of iron and the formation of red blood cells. It also

Most fruits contain a small amount of copper, but kiwi fruithas a significant amount. Avocado Blackberri

Most vegetables have some copper, but Lima Beans have a significant

Most nuts contain a trace amount of copper. Brazil Nuts Buckwheat 

Cashews Chestnuts 

Most proteins contain a trace amount of copper.Beef Cheddar Cheese Perch Salmon 

consume about 1.0 mg or less of copper per day

helps supply oxygen to the body. The symptoms of a copper deficiency are similar to iron-deficiency anemia.

es Dates Guava Kiwi   Fruit  Lychee Mango Passionfruit Pomegranate

amount. 

Amaranth leaves Artichoke French Beans Kale Lima Beans Parsnip Peas Potatoes Pumpkin Spirulina Squash   - Winter Sweet   P otato Swiss Chard Taro

Filberts/Hazelnuts Oats Sunflower Seeds Walnuts Wheat - Durum Wheat - Hard Red

Sardines Goat Cheese Soy Beans Soy Milk Turkey Bacon Veal Turkey Leg Roast Duck

Adults should get 150 mcgs per day.

The children’s recommendation for iodine is 70 to 150 mcg (that is micrograms).

Iodine helps regulate the rate of energy production and body weight and promotes proper growth. It also promotes healthy hair, nails, skin and teeth.

In countries where iodine is deficient in the soil, rates of hypothyroidism, goiter

Fruits grown in iodine-rich soils contain iodine.

Vegetables grown in iodine-rich soils contain iodine.

Nuts grown in iodine-rich soils contain iodine.

Proteins produced in iodine-rich areas contain iodine.

and retarded growth from iodine deficiency are very high.

In developed countries, however, because iodine is added to table salt, iodine deficiencies are rare.

Women and teenage girls need at least 15 mg a day, whereas men can get by on 10.

It is important that children get about 10 to 12 mg of iron per day, preferably from their diet. Breastfeeding is the best insurance against iron deficiency in babies.

Most at risk of iron deficiency are infants, adolescent girls and pregnant women.

Iron deficiency in infants can result in impaired learning ability and behavioral problems. It can also affect the immune system and cause weakness and fatigue.

To aid in the absorption of iron, eat foods rich in vitamin C at the same

While most fruits have some iron, probably the best source of iron for children is raisins, which are rich in iron. Other fruits which have a good amount of iron are: Avocado Blackberries Blackcurrant Boysenberries Breadfruit Cherries Dates Figs Grapes Kiwi Lemon Loganberri

Vegetables: Amaranth leaves Bok Choy Brussels Sprouts Butternut squash French Beans Kale Leeks Lima Beans Peas Potatoes Pumpkin Spirulina Swiss Chard

Most nuts contain a small amount of iron. Amaranth Buckwheat 

Cashews Coconut Oats Pine Nuts/Pignolias Pumpkin Seeds Rye Spelt Wheat - Durum Wheat - Hard Red Wheat - Hard White

Meat and Proteins: Beef Caviar Sardines Goat Cheese Lamb Soy Beans Soy Milk Turkey Bacon Turkey Leg Roast Duck Hamburger 

Beef Sausage Beef Jerky Ground Turkey

time you eat the food containing iron. The tannin in non-herbal tea can hinder absorption of iron.

Take iron supplements and your vitamin E at different times of the day, as the iron supplements will tend to neutralize the vitamin E.

Vegetarians need to get twice as much dietary iron as meat eaters.

es Lychee Mulberries Passion Fruit Persimmon Pomegranate Raspberries Strawberry 

Watermelon

Adults need 310 to 420 mg/ day.

Children need 130 to 240 mg/day.

Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production.

Insulin secretion and function also

Fruits: Avocado Banana Blackberries Blackcurrants Breadfruit Cherimoya 

Dates Guava Kiwi Loganberries Mulberries Passion Fruit Pomegran

Vegetables: Amaranth leaves Artichoke Butternut squash French Beans Lima Beans Okra Peas Spirulina Swiss

Nuts: Almonds Amaranth Brazil Nuts Buckwheat 

Cashews Oats Peanuts Pine Nuts/Pignolias Pumpkin Seeds Quinoa Rye Wheat - Durum 

Meat and Proteins: Beef Cheddar Cheese Caviar Cod Herring Perch Pollock Salmon Sardines Tuna Goat Milk Soy Beans Soy Milk Lowfat Yogurt

requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium.

Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.

ate Prickly Pear Raspberries Watermelon

Chard Wheat - Hard Red Wheat - Hard White

2.0-5.0 mg/day for adults2.0-3.0 mg for children 7 - 10 1.5-2.0 mg for children 4 - 6 1.0-1.5 mg for children 1 - 3 0.6-1.0 mg for children 6 mo - 1yr0.3-0.6 mg for infants 0-6 months

The functions of this mineral are not specific since other minerals can perform in its place. Manganese does function in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function. Deficiency is rare in humans.

Most fruits contain manganese, but the following fruits have a significant amount: Avocado Banana Blackberries Blackcurrants Blueberries Boysenberries Cranberries Dates Gooseberries Grapefruit Guava 

Vegetables: Amaranth leaves Brussels Sprouts Butternut squash French Beans Kale Leeks Lima Beans Okra Parsnip Peas Potatoes Spirulina Squash   -

Most nuts contain manganese, but the following nuts have a significant amount: Buckwheat 

Coconut Filberts/Hazelnuts Macadamia Nuts Oats Pecans Pine Nuts/Pignolias Pumpkin Seeds Rice Brown Rye 

Meat and Proteins: Eggs Anchovies Herring Perch Sardines Goat Milk Goat Cheese Soy Beans Soy Milk Veal Sour Cream Beef Jerky Hot Dog (Beef)

Loganberries Pineapple Pomegranate Raspberries Strawberry

Winter Sweet   P otato Swiss Chard Taro

Spelt Wheat - Durum Wheat - Hard Red Wheat - Hard White

Adults need 700 mg/day.

Children need 500 to 1250 mg/day.

In combination with calcium, phosphorus is necessary for the formation of bones and teeth and of the nerve cells.

Phosphorus is second to calcium in abundance in the body.

It is very widely distributed in both plant and animal foods so it is unlikely that deficiency would be a problem.

Fruits: Avocado Blackcurrants Breadfruit Dates Guava Kiwi Lychee Mulberries Passionfruit Pomegranate

Vegetables: Amaranth leaves Artichoke Brussels Sprouts Celeriac 

Corn French Beans Lima Beans Parsnip Peas Potatoes Pumpkin Spirulina Taro

Nuts: Brazil Nuts Buckwheat 

Cashews Oats Pine Nuts/Pignolias Pumpkin Seeds Quinoa Rye Spelt Sunflower Seeds Wheat - Durum Wheat - Hard Red Wheat - Hard White

Meat and Proteins: Beef Cheddar Cheese Herring Perch Pollock Salmon Sardines Tuna Goat Milk Goat Cheese Soy Beans Turkey Bacon Lowfat Yogurt

Estimated Minimum Requirements 2000 mg/day for adults and adolescents.

Potassium is essential for the body’s growth and maintenance. It is necessary to keep a normal water balance

Fruits: Avocado Bananas Blackcurrants Breadfruit Cherimoya 

Cherries Chinesepear 

Vegetables: Amaranth leaves Bamboo Shoots Bok Choy Butternut

Nuts: Almonds Buckwheat 

Chestnuts Coconut Oats Pistachios Pumpkin Seeds Rye 

Meat and Proteins: Beef Cows Milk Catfish Herring Perch Pollock Salmon Sardines Tuna 

between the cells and body fluids.

Potassium plays an essential role in proper heart function.

Deficiency may cause muscular cramps, twitching and weakness, irregular heartbeat, insomnia, kidney and lung failure.

Dates Grapefruit Guava Kiwi Lychee Papaya Passionfruit Pomegranate Pricklypear 

Watermelon

squash French Beans Lima Beans Parsnips Potatoes Pumpkin Spirulina Sweet Potatoes Swiss Chard

Sunflower Seeds Wheat - Durum Wheat - Hard Red Wheat - Hard White

Goat Milk Pork Soy Beans Turkey Bacon Veal Yogurt Lowfat Yogurt Pork Sausage Ground Chicken

Men need 70 mcgs/day.

Women need 55 mcgs/day.

Selenium is a part of several enzymes necessary for the body to properly function. Generally, selenium functions as an antioxidant that works in conjunction with vitamin E.

Selenium deficiency is rare in humans.

Most fruits contain a small amount of selenium, but dateshave a significant amount. Bananas Breadfruit Guava Lychee Mango Passionfruit Pomegranate Watermelon

Vegetables: Asparagus Brussels Sprouts French Beans Lima Beans Mushrooms Parsnip Peas Spirulina

Most nuts contain selenium, but the following nuts have a significant amount: Amaranth Barley Brazil Nuts Buckwheat 

Cashews Coconut Rye Wheat - Durum Wheat - Hard Red

Meat and Proteins: Beef Cheddar Cheese Chicken Breast Chicken (dark meat) Eggs Anchovies Caviar Cod Herring Perch Pollock Salmon Sardines Tuna Lamb Pork Soy Beans Turkey Breast Turkey Bacon Veal Turkey

Leg Roast Duck Hamburger 

Bacon Ground Turkey

500 mg/day for adults

120 mg for infants

Daily Value recommendation - no more than 2,400 to 3,000 mg/day

Sodium is required by the body to regulate blood pressure and blood volume. It helps regulate the fluid balance in your body. Sodium also helps in the proper functioning of muscles and nerves.

Many people get far more sodium than they need, which tends to cause health problems.

Different body types need different amounts of sodium.

Sodium occurs naturally in almost all fresh, whole fruits butpassionfruit has a significant amount.

Sodium occurs naturally in almost all fresh, whole vegetables, these have significant amounts: Amaranth leaves Artichoke Broccoli 

Beetroot Bok Choy Brussels Sprouts Celeriac 

Celery Fennel Kale Spirulina Spaghetti squash Sweet Potatoes 

Most seeds, nuts and grains have some sodium, these have more than others: Amaranth Coconut Pumpkin Seeds Quinoa Spelt

Meat and Proteins: Cheddar Cheese Cottage Cheese Cream Cheese Cows Milk Eggs Anchovies Caviar Herring Pollock Sardines Goat Milk Goat Cheese Soy Milk Turkey Bacon Yogurt Lowfat Yogurt Hot Dog (Turkey) Bacon Pork Sausage Beef Sausage Beef Jerky Hot Dog (Beef)

Swiss Chard

Men need 15 mgs/day.

Women should get 12 mg/day.

Children need 10 to 15 mg/day.

Vegetarians need about 50 percent more zinc in their diet than meat eaters.

This metal is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision.

Severe deficiency can contribute to stunted growth. Deficiency can sometimes be seen in white spots on the fingernails.

Most fruits contain a small amount of zinc, but the following have a significant amount: Avocado Blackberries Dates Loganberries Pomegranate Raspberries

Vegetables:Amaranth leaves Asparagus Bamboo Shoots Brussels Sprouts Corn French Beans Lima Beans Okra Peas Potatoes Pumpkin Spirulina Swiss Chard

Most nuts have some zinc, but these have a significant amount: Buckwheat 

Cashews Oats Pine Nuts/Pignolias Pumpkin Seeds Rye Sunflower Seeds Wheat - Durum Wheat - Hard Red Wheat - Hard White

Meat and Proteins: Beef Cheddar Cheese Chicken Breast Chicken (dark meat) Eggs Catfish Herring Sardines Lamb Pork Soy Beans Turkey Breast Turkey Bacon Veal Yogurt Turkey Leg Lowfat Yogurt Roast Duck Hamburger 

Bacon Beef Sausage Beef Jerky Hot Dog (Beef) Ground Turkey Ground Chicken

email newsletter • links • webmaster • privacy policy • site map • contact • questionnaire 

See our terms of use/disclaimer for use of this website. Copyright © 2002-2011 Dr. J. D. Decuypere. All rights reserved.

Nutrient - Daily Amount Needed

InformationFruit

SourcesVegetableSources

NutSources

Meat/ProteinSources

10,000 IU/day (plant-derived) for adult males.8,000 for adult females - 12,000 if lactating.4,000 for children ages 1-35,000 for children ages 4-67,000 for children ages 7-10

Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles.

Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel.

Alpha-carotene, beta-carotene and retinol are all

Most fruits contain vitamin A, but the following fruits have a significant amount: Cantaloupes 

Grapefruit Guava Mango Papaya Passionfruit Tomatoes Watermelon

Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut Squash Carrots Chinese Broccoli Chinese Cabbage Kale Leeks Peas Pumpkin Rapini Spinach Squash - summer Squash - winter Sweet Potato Swiss Chard

Chestnuts Pecans Pistachios

Cheddar Cheese Cream Cheese Cows Milk Whipping Cream Eggs Tuna Goat Milk Goat Cheese Sour Cream

versions of Vitamin A.

1.2 mg for adult males and 1.1 mg for women - 1.5 mg if lactating.

Children need .6 to .9 mg of B1/thiamine per day.

Vitamin B1/thiamine is important in the production of energy. It helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak.

Note: Most fruits and vegetables are not a significant source of thiamine.

Avocado BoysenberriesBreadfruit Cherimoya Dates Grapes Grapefruit Guava Loganberries 

Mango Orange Pineapple Pomegranate Watermelon

Asparagus 

Brussels Sprouts Butternut Squash Corn French Beans Lima Beans Okra Parsnips Peas Potatoes Spirulina Sweet Potato

Brazil Nuts Buckwheat Cashews Chestnuts Flax Seed Filberts/HazelnutsMacadamia Nuts Millet Oats Peanuts Pecans Pine Nuts/Pignolias Pistachios Quinoa Rice Brown Rye Spelt Wheat - Durum Wheat - Hard RedWheat - Hard White

Beef Cows Milk Catfish Herring Salmon Tuna Goat Milk Pork Soy Beans Soy Milk Lowfat YogurtRoast Duck Bacon Pork Sausage Ground Chicken

1.3 mg for adult males and 1.1 mg for women - 1.5 mg if pregnant/lactating.

Children need .6 to .9 mg of B2/riboflavin per day.

Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. It also helps in releasing energy from carbohydrates.

Avocado Banana Cherimoya Dates Grapes Lychee Mango Mulberries Passion Fruit Pomegranate Prickly Pear

Amaranth Leaves Artichoke Asparagus 

Bok Choy Brussels Sprouts Chinese Broccoli French Beans Lima Beans Mushroom

Almonds Buckwheat Chestnuts Oats Quinoa Rye Wheat - Durum Wheat - Hard RedWheat - Hard White

Beef Cheddar Cheese Cottage Cheese Chicken (dark meat) Eggs Caviar Herring Pollock Salmon Sardines Tuna Goat Milk 

sPeas Pumpkin Spirulina Squash - winter Sweet Potato Swiss Chard

Goat Cheese Lamb Pork Soy Beans Soy Milk Turkey BreastTurkey BaconVeal Yogurt Sour Cream Turkey Leg Lowfat YogurtRoast Duck Hamburger Beef SausageGround Turkey Ground Chicken

16 mg for adult males and 14 mg for women - 17-18 mg if pregnant/lactating.

Children need 9 - 16 mg of niacin per day.

Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.

Avocado BoysenberriesBreadfruit Cherimoya Dates Guava Loganberries 

Lychee Mango Nectarine Passion Fruit Peach

Artichoke Butternut Squash Corn MushroomsOkra Parsnip Peas Potatoes Pumpkin Spirulina Spaghetti Squash Squash - winter Sweet Potato

Barley Buckwheat Peanuts Rye Spelt Sunflower Seeds Wheat - Durum Wheat - Hard RedWheat - Hard White

Beef Chicken Breast Chicken (dark meat) Anchovies Catfish Cod Herring Perch Pollock Salmon Sardines Tuna Lamb Pork Turkey BreastTurkey BaconVeal Turkey Leg Hot Dog (Turkey) Roast Duck Hamburger 

Bacon Pork Sausage Beef SausageGround Turkey Ground Chicken

5 mg for adults and 6 - 7 mg for women who are pregnant or lactating.

Children need 2 - 4 mg of niacin per day.

Pantothenic acid is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol.

Avocado Black Currants Breadfruit Cherimoya Dates Gooseberries Grapefruit Guava Pomegranate Raspberries Starfruit Watermelon

Broccoli Brussels Sprouts Butternut Squash Corn French Beans MushroomsOkra Parsnip Potatoes Pumpkin Spirulina Spaghetti Squash Squash - summer Squash - winter Sweet Potato

Buckwheat Chestnuts Oats Rye Sunflower Seeds Wheat - Durum Wheat - Hard RedWheat - Hard White

Beef Chicken Breast Chicken (dark meat) Cows Milk Eggs Catfish Caviar Herring Perch Salmon Sardines Tuna Goat Milk Lamb Pork Soy Milk Turkey BreastVeal Yogurt Turkey Leg Lowfat YogurtRoast Duck Hamburger Beef SausageGround Turkey Ground Chicken

1.3 to 1.7 mg for adults - 2

B6 plays a role in the creation of antibodies in the immune system. It helps

Avocado Banana Breadfruit Cherimoya Dates Gooseberries 

Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut

Chestnuts Filberts/HazelnutsPistachios Pumpkin Seeds Rice Brown Rye 

Chicken Breast Chicken (dark meat) Catfish Cod Herring 

mg for women who are pregnant or lactating.

Children need between .6 to 1.3 mg.

maintain normal nerve function and acts in the formation of red blood cells. It is also required for the chemical reactions of proteins. The higher the protein intake, the more need there is for vitamin B6. Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions.

Grapes Guava Lychee Mango Passion Fruit Pineapple Pomegranate Watermelon

Squash Celeriac Corn French Beans Green Pepper Kale Lima Beans Okra Peas Potatoes Spirulina Spaghetti Squash Squash - winter Sweet Potato Taro

Sunflower Seeds Walnuts Wheat - Durum Wheat - Hard RedWheat - Hard White

Pollock Salmon Sardines Tuna Pork Soy Beans Soy Milk Turkey BreastTurkey BaconVeal Turkey Leg Roast Duck Hamburger Beef SausageGround Turkey Ground Chicken

At least 400 mcgs for most adults - pregnant women 600 mcgs and breastfeeding women should get at least 500 mcgs.

Children need between 150 to 300 mcg per day.

Folate and folic acid are both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation

Avocado Blackberries BoysenberriesBreadfruit Cherimoya Dates Guava Loganberries 

Lychee Mango Orange Papaya Passionfruit Pineapple Pomegranate Raspberries Strawberries

Amaranth Leaves Artichoke Asparagus 

Beetroot Bok Choy Broccoli Brussels Sprouts Chinese Broccoli Chinese Cabbage French Beans Lima Beans Okra Parsnip Peas Potatoes Spinach Spirulina Squash -

Buckwheat Chestnuts Filberts/HazelnutsOats Peanuts Quinoa Rye Sunflower Seeds Wheat - Durum Wheat - Hard RedWheat - Hard White

Cheddar Cheese Eggs Salmon Lamb Soy Beans Soy Milk Lowfat YogurtBeef Jerky

of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy.

summer Squash - winter

2.4 mcg for adults and 2.6 - 2.8 mcg for women who are pregnant or lactating.

Children need .9 - 2.4 mcg per day.

Like the other B vitamins, vitamin B12 is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system.

Vitamin B12 is the one

None None No nuts contain a significant amount of vitamin B12.

Beef Cheddar Cheese Cottage Cheese Cows Milk Eggs Catfish Caviar Cod Herring Perch Pollock Salmon Sardines Tuna Lamb 

vitamin that is available only from fish, poultry, meat or dairy sources in food.

Pork Veal Yogurt Lowfat YogurtHamburger Beef SausageHot Dog (Beef) Ground Chicken

60 mg for adults - 70 mg for women who are pregnant and 95 for those lactating.

Children need between 45 and 50 mg

Vitamin C is one of the most important of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Vitamin C

Black Currants Breadfruit Grapefruit Guava Kiwi Lychee Mango Mulberries Orange Papaya Passionfruit Pineapple Strawberries

Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut Squash Green Pepper Kale Swiss Chard

Other than Chestnuts, most nuts do not contain a significant amount of vitamin C.

Cod Perch Goat Milk Soy Beans Lowfat Yogurt

has also been found by scientists to be an effective antiviral agent.

5 mcg (200 iu) for most adults. Between 50 - 70 yrs 10 mcg (400 iu), and after 70 15 mcg (600 iu).

Children need about 5 mcg (200 iu)/day.

Vitamin D is known as the "sunshine vitamin" since it is manufactured by the body after being exposed to sunshine. Ten to fifteen minutes of good sunshine three times weekly is adequate to produce the body's requirement of vitamin D. This means that we don't need to obtain vitamin D from our diet unless we get very little sunlight – usually not a problem for children.

Vitamin D is vital to the human body as it promotes absorption of calcium and magnesium, which are essential for the normal

None Mushrooms

No nuts contain a significant amount of vitamin D.

Beef Cheddar Cheese Cream Cheese Chicken Breast Cows Milk Whipping Cream Eggs Anchovies Caviar Cod Herring Sardines Goat Cheese Turkey BaconYogurt Sour Cream Hot Dog (Turkey) Hamburger Bacon Pork Sausage Beef SausageHot Dog (Beef) Ground Turkey

development of healthy teeth and bones. It also helps maintain adequate levels of calcium and phosphorus in the blood.

30 IU for most adults. Children need between 6-11 mg/day. (1 IU is equal to approximately .75 mg)

Note: some researchers and medical experts believe that with all of the positive studies using higher doses of vitamin E, this daily recommended intake is not high enough.

Like vitamin C, vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of vitamin K. Many women also use it to help minimize the appearance of wrinkles, and mothers use it to help heal minor wounds without scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue.

Avocado Blackberries Black Currants Blueberries BoysenberriesBreadfruit Cranberries Guava Kiwi Loganberries 

Mango Mulberries Nectarine Papaya Peach Pomegranate Raspberries

Butternut Squash Parsnip Potatoes Pumpkin Spirulina Swiss Chard Taro

Nuts: Almonds Filberts/HazelnutsPine Nuts/Pignolias Sunflower Seeds

Eggs Herring Sardines Turkey Bacon

70-80 micrograms/day for adult males, 60-65 micrograms per day for adult females.

Children need about half the amount, depending on age.

Vitamin K is fat soluble and plays a critical role in blood clotting. It regulates blood calcium levels and activates at least 3 proteins involved in bone health.

Avocado Blackberries Blueberries BoysenberriesChinese Pear Cranberries Grapes Kiwi Loganberries 

Mango Mulberries Pear Plum Pomegranate Raspberries Tomatoes

Alfalfa, sprouted Artichoke Asparagus 

Bok Choy Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Chinese Broccoli Cucumber 

Kale Leeks Okra Peas Rapini Spinach Spirulina Squash - winter Swiss Chard

Cashews Chestnuts Filberts/HazelnutsPine Nuts/Pignolias Pistachios Rye

Beef Cheddar Cheese Eggs Anchovies Lamb Soy Milk Turkey BaconTurkey Leg Roast Duck

ruits Amount Minerals Contained Vitamins Contained

Apple

One medium apple with skin contains 0.47 grams of protein, 95 calories, and 4.4 grams of dietary fiber.

Potassium - 195 mg Calcium - 11 mg Phosphorus - 20 mg Magnesium - 9 mg Manganese - 0.064 mg Iron - 0.22 mg Sodium - 2 mg Copper - 0.049 mg Zinc - 0.07 mg Also contains a trace amount of other minerals.

Vitamin A - 98 IU Vitamin B1 (thiamine) - 0.031 mg Vitamin B2 (riboflavin) - 0.047 mg Niacin - 0.166 mg Folate - 5 mcg Pantothenic Acid - 0.111 mg Vitamin B6 - 0.075 mg Vitamin C - 8.4 mg Vitamin E - 0.33 mg Vitamin K - 4 mcg Contains some other vitamins in small amounts.

Avocado

One medium avocado contains 4.02 grams of protein, 322 calories and 13.5 grams of fiber.

Potassium - 975 mg Phosphorus - 105 mg Magnesium - 58 mg Calcium - 24 mg Sodium - 14 mg Iron - 1.11 mg Selenium 0.8 mcg Manganese - 0.285 mg Copper - 0.382 mg Zinc - 1.29 mg Also contains small amounts of other minerals.

Vitamin A - 293 IU Vitamin C - 20.1 mg Vitamin B1 (thiamine) - 0.135 mg Vitamin B2 (riboflavin) - 0.261 mg Niacin - 3.493 mg Folate - 163 mcg Pantothenic Acid - 2.792 mg Vitamin B6 - .517 mg Vitamin E - 4.16 mg Vitamin K - 42.2 mcg Contains some other vitamins in small amounts.

Banana

One medium banana contains 1.29 grams of protein, 105 calories and 3.1 grams of dietary fiber.

Potassium - 422 mg Phosphorus - 26 mg Magnesium - 32 mg Calcium - 6 mg Sodium - 1 mg Iron - 0.31 mg Selenium 1.2 mcg Manganese - 0.319 mg Copper - 0.092 mg Zinc - 0.18 mg Also contains small amounts of other minerals.

Vitamin A - 76 IU Vitamin B1 (thiamine) - 0.037 mg Vitamin B2 (riboflavin) - 0.086 mg Niacin - 0.785 mg Folate - 24 mcg Pantothenic Acid - 0.394 mg Vitamin B6 - 0.433 mg Vitamin C - 10.3 mg Vitamin E - 0.12 mg Vitamin K - 0.6 mcg Contains some other vitamins in small amounts.

Blackberries

One cup of blackberries contains 2 grams of protein, 62 calories and 7.6 grams of dietary fiber.

Potassium - 233 mg Phosphorus - 32 mg Magnesium - 29 mg Calcium - 42 mg Sodium - 1 mg Iron - 0.89 mg Selenium 0.6 mcg Manganese - 0.93 mg Copper - 0.238 mg Zinc - 0.76 mg Also contains small amounts of other minerals.

Vitamin A - 308 IU Vitamin B1 (thiamine) - 0.029 mg Vitamin B2 (riboflavin) - 0.037 mg Niacin - 0.93 mg Folate - 36 mcg Pantothenic Acid - 0.397 mg Vitamin B6 - 0.043 mg Vitamin C - 30.2 mg Vitamin E - 1.68 mg Vitamin K - 28.5 mcg Contains some other vitamins in small amounts.

Blackcurrants

One cup of blackcurrants contains 1.57 grams of protein and 71 calories.

Potassium - 361 mg Phosphorus - 66 mg Magnesium - 27 mg Calcium - 62 mg Sodium - 2 mg 

Vitamin A - 258 IU Vitamin B1 (thiamine) - 0.056 mg Vitamin B2 (riboflavin) - 0.056 mg 

Iron - 1.72 mg Manganese - 0.287 mg Copper - 0.096 mg Zinc - 0.3 mg Also contains small amounts of other minerals.

Niacin - 0.336 mg Pantothenic Acid - 0.446 mg Vitamin B6 - 0.074 mg Vitamin C - 202.7 mg Vitamin E - 1.12 mg Contains some other vitamins in small amounts.

Blueberries

One cup of blueberries contains 1.1 grams of protein, 84 calories and 3.6 grams of dietary fiber.

Potassium - 114 mg Phosphorus - 18 mg Magnesium - 9 mg Calcium - 9 mg Sodium - 1 mg Iron - 0.41 mg Selenium 0.1 mcg Manganese - 0.497 mg Zinc - 0.24 mg Also contains small amounts of other minerals.

Vitamin A - 217 IU Vitamin B1 (thiamine) - 0.055 mg Vitamin B2 (riboflavin) - 0.061 mg Niacin - 0.08 mg Folate - 9 mcg Pantothenic Acid - 0.184 mg Vitamin B6 - 0.077 mg Vitamin C - 14.4 mg Vitamin E - 2.29 mg Vitamin K - 28.6 mcg Contains some other vitamins in small amounts.

Boysenberries

One cup of frozen boysenberries contains 1.45 grams of protein, 66 calories and 7 grams of dietary fiber.

Potassium - 183 mg Phosphorus - 36 mg Magnesium - 21 mg Calcium - 36 mg Sodium - 1 mg Iron - 1.12 mg Selenium 0.3 mcg Manganese - 0.722 mg Copper - 0.106 mg Zinc - 0.29 mg Also contains small amounts of other minerals.

Vitamin A - 88 IU Vitamin B1 (thiamine) - 0.07 mg Vitamin B2 (riboflavin) - 0.049 mg Niacin - 1.012 mg Folate - 83 mcg Pantothenic Acid - 0.33 mg Vitamin B6 - 0.074 mg Vitamin C - 4.1 mg Vitamin E - 1.15 mg Vitamin K - 10.3 mcg Contains some other vitamins in small amounts.

Breadfruit

One cup of fresh breadfruit contains 2.35 grams of protein, 227 calories and 10.8 grams of dietary fiber.

Potassium - 1078 mg Phosphorus - 66 mg Magnesium - 55 mg Calcium - 37 mg Sodium - 4 mg Iron - 1.19 mg Selenium 1.3 mcg Manganese - 0.132 mg Copper - 0.185 mg Zinc - 0.26 mg Also contains small amounts of other minerals.

Vitamin B1 (thiamine) - 0.242 mg Vitamin B2 (riboflavin) - 0.066 mg Niacin - 1.98 mg Folate - 31 mcg Pantothenic Acid - 1.05 mg Vitamin B6 - 0.22 mg Vitamin C - 63.8 mg Vitamin E - 0.22 mg Vitamin K - 1.1 mcg Contains some other

vitamins in small amounts.

Cantaloupe

One medium wedge (slice) of cantaloupe contains 0.58 grams of protein, 23 calories and 0.6 grams of dietary fiber.

Potassium - 184 mg Phosphorus - 10 mg Magnesium - 8 mg Calcium - 6 mg Sodium - 11 mg Iron - 0.14 mg Selenium 0.3 mcg Manganese - 0.028 mg Copper - 0.028 mg Zinc - 0.12 mg Also contains small amounts of other minerals.

Vitamin A - 2334 IU Vitamin B1 (thiamine) - 0.028 mg Vitamin B2 (riboflavin) - 0.013 mg Niacin - 0.506 mg Folate - 14 mcg Pantothenic Acid - 0.072 mg Vitamin B6 - 0.05 mg Vitamin C - 25.3 mg Vitamin E - 0.03 mg Vitamin K - 1.7 mcg Contains some other vitamins in small amounts.

Cherimoya

One cup of diced, fresh cherimoya contains 2.51 grams of protein, 120 calories and 4.8 grams of dietary fiber.

Potassium - 459 mg Phosphorus - 42 mg Magnesium - 27 mg Calcium - 16 mg Sodium - 11 mg Iron - 0.43 mg Manganese - 0.149 mg Copper - 0.11 mg Zinc - 0.26 mg Also contains small amounts of other minerals.

Vitamin B1 (thiamine) - 0.162 mg Vitamin B2 (riboflavin) - 0.21 mg Niacin - 1.03 mg Folate - 37 mcg Pantothenic Acid - 0.552 mg Vitamin B6 - 0.411 mg Vitamin C - 20.2 mg Vitamin A - 8 IU Vitamin E - 0.43 mg Contains some other vitamins in small amounts.

Cherries

One cup of fresh cherries, with pits, contains 1.46 grams of protein, 87 calories and 2.9 grams of dietary fiber.

Potassium - 306 mg Phosphorus - 29 mg Magnesium - 15 mg Calcium - 18 mg Iron - 0.5 mg Zinc - 0.1 mg Manganese - 0.097 mg Copper - 0.083 mg Also contains small amounts of other minerals.

Vitamin A - 88 IU Vitamin B1 (thiamine) - 0.037 mg Vitamin B2 (riboflavin) - 0.046 mg Niacin - 0.213 mg Folate - 6 mcg Pantothenic Acid - 0.275 mg Vitamin B6 - 0.068 mg Vitamin C - 9.7 mg Vitamin E - 0.1 mg Vitamin K - 2.9 mcg Contains some other vitamins in small amounts.

Chinese pear

One Chinese (Asian) pear,

Potassium - 333 mg Phosphorus - 30 mg 

Vitamin B1 (thiamine) - 0.025 mg 

about 3 inches in diameter, contains 1.38 grams of protein, 116 calories and 9.9 grams of dietary fiber.

Magnesium - 22 mg Calcium - 11 mg Selenium 0.3 mcg Manganese - 0.165 mg Copper - 0.138 mg Zinc - 0.06 mg Also contains small amounts of other minerals.

Vitamin B2 (riboflavin) - 0.028 mg Niacin - 0.602 mg Folate - 22 mcg Pantothenic Acid - 0.193 mg Vitamin B6 - 0.06 mg Vitamin C - 10.4 mg Vitamin E - 0.33 mg Vitamin K - 12.4 mcg Contains some other vitamins in small amounts.

Cranberries

One cup of cranberries contains 0.39 grams of protein, 46 calories and 4.6 grams of dietary fiber.

Potassium - 85 mg Phosphorus - 13 mg Magnesium - 6 mg Calcium - 8 mg Sodium - 2 mg Iron - 0.25 mg Selenium 0.1 mcg Manganese - 0.36 mg Copper - 0.061 mg Zinc - 0.1 mg Also contains small amounts of other minerals.

Vitamin A - 60 IU Vitamin B1 (thiamine) - 0.012 mg Vitamin B2 (riboflavin) - 0.02 mg Niacin - 0.101 mg Folate - 1 mcg Pantothenic Acid - 0.295 mg Vitamin B6 - 0.057 mg Vitamin C - 13.3 mg Vitamin E - 1.2 mg Vitamin K - 5.1 mcg Contains some other vitamins in small amounts.

Dates

One cup of pitted, chopped dates contains 3.6 grams of protein, 415 calories and 11.8 grams of dietary fiber.

Potassium - 964 mg Phosphorus - 91 mg Magnesium - 63 mg Calcium - 57 mg Sodium - 3 mg Iron - 1.5 mg Selenium 4.4 mcg Manganese - 0.385 mg Copper - 0.303 mg Zinc - 0.43 mg Also contains small amounts of other minerals.

Vitamin A - 15 IU Vitamin B1 (thiamine) - 0.076 mg Vitamin B2 (riboflavin) - 0.097 mg Niacin - 1.873 mg Folate - 28 mcg Pantothenic Acid - 0.866 mg Vitamin B6 - 0.243 mg Vitamin C - 0.6 mg Vitamin E - 0.07 mg Vitamin K - 4 mcg Contains some other vitamins in small amounts.

Figs

One large, fresh fig contains 0.48 grams of protein, 47 calories and 1.9 grams of dietary fiber.

Potassium - 148 mg Phosphorus - 9 mg Magnesium - 11 mg Calcium - 22 mg Sodium - 1 mg Iron - 0.24 mg Selenium 0.1 mcg Manganese - 0.082 mg 

Vitamin A - 91 IU Vitamin B1 (thiamine) - 0.038 mg Vitamin B2 (riboflavin) - 0.032 mg Niacin - 0.256 mg Folate - 4 mcg Pantothenic Acid - 0.192 mg 

Copper - 0.045 mg Zinc - 0.1 mg Also contains small amounts of other minerals.

Vitamin B6 - 0.072 mg Vitamin C - 1.3 mg Vitamin E - 0.07 mg Vitamin K - 3 mcg Contains some other vitamins in small amounts.

Gooseberries

One cup of gooseberries contains 1.32 grams of protein, 66 calories and over 6.5 grams of dietary fiber.

Potassium - 297 mg Phosphorus - 40 mg Magnesium - 15 mg Calcium - 38 mg Sodium - 2 mg Iron - 0.47 mg Selenium 0.9 mcg Manganese - 0.216 mg Copper - 0.105 mg Zinc - 0.18 mg Also contains small amounts of other minerals.

Vitamin A - 435 IU Vitamin B1 (thiamine) - 0.06 mg Vitamin B2 (riboflavin) - 0.045 mg Niacin - 0.45 mg Folate - 9 mcg Pantothenic Acid - 0.429 mg Vitamin B6 - 0.12 mg Vitamin C - 41.5 mg Vitamin E - 0.56 mg Contains some other vitamins in small amounts.

Grapefruit

One cup of grapefruit sections contains 1.45 grams of protein, 74 calories and 2.5 grams of dietary fiber.

Potassium - 320 mg Phosphorus - 18 mg Magnesium - 18 mg Calcium - 28 mg Iron - 0.21 mg Selenium 0.7 mcg Manganese - 0.028 mg Copper - 0.108 mg Zinc - 0.16 mg Also contains small amounts of other minerals.

Vitamin A - 2132 IU Vitamin B1 (thiamine) - 0.083 mg Vitamin B2 (riboflavin) - 0.046 mg Niacin - 0.575 mg Folate - 23 mcg Pantothenic Acid - 0.651 mg Vitamin B6 - 0.097 mg Vitamin C - 79.1 mg Vitamin E - 0.3 mg Contains some other vitamins in small amounts.

Grapes

One cup of grapes contains 1.09 gram of protein, 104 calories and 1.4 grams of dietary fiber.

Potassium - 288 mg Phosphorus - 30 mg Magnesium - 11 mg Calcium - 15 mg Sodium - 3 mg Iron - 0.54 mg Selenium 0.2 mcg Manganese - 0.107 mg Copper - 0.192 mg Zinc - 0.11 mg Also contains small amounts of other minerals.

Vitamin A - 100 IU Vitamin B1 (thiamine) - 0.104 mg Vitamin B2 (riboflavin) - 0.106 mg Niacin - 0.284 mg Folate - 3 mcg Pantothenic Acid - 0.076 mg Vitamin B6 - 0.13 mg Vitamin C - 16.3 mg Vitamin E - 0.29 mg Vitamin K - 22 mcg Contains some other vitamins in small amounts.

Guava

One cup of fresh guava contains 4.21 grams of protein, 112 calories and 8.9 grams of dietary fiber.

Potassium - 688 mg Phosphorus - 66 mg Magnesium - 36 mg Calcium - 30 mg Sodium - 3 mg Iron - 0.43 mg Selenium 1 mcg Manganese - 0.247 mg Copper - 0.38 mg Zinc - 0.38 mg Also contains small amounts of other minerals.

Vitamin A - 1030 IU Vitamin B1 (thiamine) - 0.111 mg Vitamin B2 (riboflavin) - 0.066 mg Niacin - 1.789 mg Folate - 81 mcg Pantothenic Acid - 0.744 mg Vitamin B6 - 0.181 mg Vitamin C - 376.7 mg Vitamin E - 1.2 mg Vitamin K - 4.3 mcg Contains some other vitamins in small amounts.

Kiwi

One medium kiwi (69 grams) contains 0.79 grams protein, 42 calories and 2.1 grams of dietary fiber.

Potassium - 215 mg Phosphorus - 23 mg Magnesium - 12 mg Calcium - 23 mg Sodium - 2 mg Iron - 0.21 mg Selenium 0.1 mcg Manganese - 0.068 mg Copper - 0.09 mg Zinc - 0.1 mg Also contains small amounts of other minerals.

Vitamin A - 60 IU Vitamin B1 (thiamine) - 0.019 mg Vitamin B2 (riboflavin) - 0.017 mg Niacin - 0.235 mg Folate - 17 mcg Pantothenic Acid - 0.126 mg Vitamin B6 - 0.043 mg Vitamin C - 64 mg Vitamin E - 1.01 mg Vitamin K - 27.8 mcg Contains some other vitamins in small amounts.

Lemon

One lemon without peel contains 0.92 grams protein, 24 calories and 2.4 grams of dietary fiber.

Potassium - 116 mg Phosphorus - 13 mg Magnesium - 7 mg Calcium - 22 mg Sodium - 2 mg Iron - 0.5 mg Selenium 0.3 mcg Manganese - 0.025 mg Copper - 0.031 mg Zinc - 0.05 mg Also contains small amounts of other minerals.

Vitamin A - 18 IU Vitamin B1 (thiamine) - 0.034 mg Vitamin B2 (riboflavin) - 0.017 mg Niacin - 0.084 mg Folate - 9 mcg Pantothenic Acid - 0.16 mg Vitamin B6 - 0.067 mg Vitamin C - 44.5 mg Vitamin E - 0.13 mg Contains some other vitamins in small amounts.

Lime

One lime contains 0.47 grams of protein, 20 calories and 1.9 grams of dietary fiber.

Potassium - 68 mg Phosphorus - 12 mg Magnesium - 4 mg Calcium - 22 mg Sodium - 1 mg Iron - 0.4 mg 

Vitamin A - 34 IU Vitamin B1 (thiamine) - 0.02 mg Vitamin B2 (riboflavin) - 0.013 mg Niacin - 0.134 mg 

Selenium 0.3 mcg Manganese - 0.005 mg Copper - 0.044 mg Zinc - 0.07 mg Also contains small amounts of other minerals.

Folate - 5 mcg Pantothenic Acid - 0.145 mg Vitamin B6 - 0.029 mg Vitamin C - 19.5 mg Vitamin E - 0.15 mg Vitamin K - 0.4 mcg Contains some other vitamins in small amounts.

Loganberries

One cup of frozen loganberries contains 2.23 grams of protein, 81 calories and 7.8 grams of dietary fiber.

Potassium - 213 mg Phosphorus - 38 mg Magnesium - 31 mg Calcium - 38 mg Sodium - 1 mg Iron - 0.94 mg Selenium 0.3 mcg Manganese - 1.833 mg Copper - 0.172 mg Zinc - 0.5 mg Also contains small amounts of other minerals.

Vitamin A - 51 IU Vitamin B1 (thiamine) - 0.074 mg Vitamin B2 (riboflavin) - 0.05 mg Niacin - 1.235 mg Folate - 38 mcg Pantothenic Acid - 0.359 mg Vitamin B6 - 0.096 mg Vitamin C - 22.5 mg Vitamin E - 1.28 mg Vitamin K - 11.5 mcg Contains some other vitamins in small amounts.

Lychee

One cup of fresh lychees contains 1.58 grams of protein, 125 calories and 2.5 grams of dietary fiber.

Potassium - 325 mg Phosphorus - 59 mg Magnesium - 19 mg Calcium - 10 mg Sodium - 2 mg Iron - 0.59 mg Selenium 1.1 mcg Manganese - 0.104 mg Copper - 0.281 mg Zinc - 0.13 mg Also contains small amounts of other minerals.

Vitamin B1 (thiamine) - 0.021 mg Vitamin B2 (riboflavin) - 0.123 mg Niacin - 1.146 mg Folate - 27 mcg Vitamin B6 - 0.19 mg Vitamin C - 135.8 mg Vitamin E - 0.13 mg Vitamin K - 0.08 mcg Contains some other vitamins in small amounts.

Mango

One mango without peel contains 1.06 grams of protein, 135 calories and 3.7 grams of dietary fiber.

Potassium - 323 mg Phosphorus - 23 mg Magnesium - 19 mg Calcium - 21 mg Sodium - 4 mg Iron - 0.27 mg Selenium 1.2 mcg Manganese - 0.056 mg Copper - 0.228 mg Zinc - 0.08 mg Also contains small amounts of other minerals.

Vitamin A - 1584 IU Vitamin B1 (thiamine) - 0.12 mg Vitamin B2 (riboflavin) - 0.118 mg Niacin - 1.209 mg Folate - 29 mcg Pantothenic Acid - 0.331 mg Vitamin B6 - 0.227 mg Vitamin C - 57.3 mg Vitamin E - 2.32 mg Vitamin K - 8.7 mcg Contains some other

vitamins in small amounts.

Mulberries

One cup of fresh mulberries contains 2.02 grams of protein and 2.4 grams of dietary fiber.

Potassium - 272 mg Phosphorus - 53 mg Magnesium - 25 mg Calcium - 55 mg Sodium - 14 mg Iron - 2.59 mg Selenium 0.8 mcg Copper - 0.084 mg Zinc - 0.17 mg Also contains small amounts of other minerals.

Vitamin A - 35 IU Vitamin B1 (thiamine) - 0.041 mg Vitamin B2 (riboflavin) - 0.141 mg Niacin - 0.868 mg Folate - 8 mcg Vitamin B6 - 0.07 mg Vitamin C - 51 mg Vitamin E - 1.22 mg Vitamin K - 10.9 mcg Contains some other vitamins in small amounts.

Nectarine

One cup of sliced fresh nectarine contains 1.52 grams of protein, 63 calories and 2.4 grams of dietary fiber.

Potassium - 287 mg Phosphorus - 37 mg Magnesium - 13 mg Calcium - 9 mg Iron - 0.4 mg Manganese - 0.077 mg Copper - 0.123 mg Zinc - 0.24 mg Also contains small amounts of other minerals.

Vitamin A - 475 IU Vitamin B1 (thiamine) - 0.049 mg Vitamin B2 (riboflavin) - 0.039 mg Niacin - 1.609 mg Folate - 7 mcg Pantothenic Acid - 0.265 mg Vitamin B6 - 0.036 mg Vitamin C - 7.7 mg Vitamin E - 1.1 mg Vitamin K - 3.1 mcg Contains some other vitamins in small amounts.

Olives

One tablespoon of ripe olives contains 0.07 grams of protein, 10 calories and 0.3 grams of dietary fiber.

Potassium - 1 mg Calcium - 7 mg Sodium - 73 mg Iron - 0.28 mg Selenium 0.1 mcg Manganese - 0.002 mg Copper - 0.021 mg Zinc - 0.02 mg Also contains small amounts of other minerals.

Vitamin A - 34 IU Niacin - 0.003 mg Pantothenic Acid - 0.001 mg Vitamin B6 - 0.001 mg Vitamin C - 0.1 mg Vitamin E - 0.14 mg Vitamin K - 0.1 mcg Contains some other vitamins in small amounts.

Orange

One medium orange contains 1.23 grams of protein, 62 calories and 3.1 grams of dietary

Potassium - 237 mg Phosphorus - 18 mg Magnesium - 13 mg Calcium - 52 mg Iron - 0.13 mg Selenium 0.7 mcg 

Vitamin A - 295 IU Vitamin B1 (thiamine) - 0.114 mg Vitamin B2 (riboflavin) - 0.052 mg Niacin - 0.369 mg 

fiber. Manganese - 0.033 mg Copper - 0.059 mg Zinc - 0.09 mg Also contains small amounts of other minerals.

Folate - 39 mcg Pantothenic Acid - 0.328 mg Vitamin B6 - 0.079 mg Vitamin C - 69.7 mg Vitamin E - 0.24 mg Contains some other vitamins in small amounts.

Papaya

One cup of cubed fresh papaya contains 0.85 grams of protein, 55 calories and 2.5 grams of dietary fiber.

Potassium - 360 mg Phosphorus - 7 mg Magnesium - 14 mg Calcium - 34 mg Sodium - 4 mg Iron - 0.14 mg Selenium 0.8 mcg Zinc - 0.1 mg Manganese - 0.015 mg Copper - 0.022 mg Also contains small amounts of other minerals.

Vitamin A - 1532 IU Vitamin B1 (thiamine) - 0.038 mg Vitamin B2 (riboflavin) - 0.045 mg Niacin - 0.473 mg Folate - 53 mcg Pantothenic Acid - 0.305 mg Vitamin B6 - 0.027 mg Vitamin C - 86.5 mg Vitamin E - 1.02 mg Vitamin K - 3.6 mcg Contains some other vitamins in small amounts.

Passionfruit

One cup of fresh passion fruit contains 5.19 grams of protein, 229 calories and 24.5 grams of dietary fiber.

Potassium - 821 mg Phosphorus - 160 mg Magnesium - 68 mg Calcium - 28 mg Sodium - 66 mg Iron - 3.78 mg Selenium 1.4 mcg Copper - 0.203 mg Zinc - 0.24 mg Also contains small amounts of other minerals.

Vitamin A - 3002 IU Vitamin B2 (riboflavin) - 0.307 mg Niacin - 3.54 mg Folate - 33 mcg Vitamin B6 - 0.236 mg Vitamin C - 70.8 mg Vitamin E - 0.05 mg Vitamin K - 1.7 mcg Contains some other vitamins in small amounts.

Peach

One medium peach (with skin) contains 1.36 grams of protein, 58 calories and 2.2 grams dietary fiber.

Potassium - 285 mg Phosphorus - 30 mg Magnesium - 14 mg Calcium - 9 mg Iron - 0.38 mg Selenium 0.1 mcg Manganese - 0.091 mg Copper - 0.102 mg Zinc - 0.26 mg Also contains small amounts of other minerals.

Vitamin A - 489 IU Vitamin B1 (thiamine) - 0.036 mg Vitamin B2 (riboflavin) - 0.047 mg Niacin - 1.209 mg Folate - 6 mcg Pantothenic Acid - 0.229 mg Vitamin B6 - 0.037 mg Vitamin C - 9.9 mg Vitamin E - 1.09 mg Vitamin K - 3.9 mcg Contains some other vitamins in small amounts.

Pear

One medium pear contains 0.68 grams of protein, 103 calories and 5.5 grams dietary fiber.

Potassium - 212 mg Phosphorus - 20 mg Magnesium - 12 mg Calcium -16 mg Sodium - 2 mg Iron - 0.3 mg Selenium 0.2 mcg Manganese - 0.087 mg Copper - 0.146 mg Zinc - 0.18 mg Also contains small amounts of other minerals.

Vitamin A - 41 IU Vitamin B1 (thiamine) - 0.021 mg Vitamin B2 (riboflavin) - 0.045 mg Niacin - 0.279 mg Folate - 12 mcg Pantothenic Acid - 0.085 mg Vitamin B6 - 0.05 mg Vitamin C - 7.5 mg Vitamin E - 0.21 mg Vitamin K - 8 mcg Contains some other vitamins in small amounts.

Persimmon

One fresh persimmon contains 0.2 grams of protein and 32 calories.

Potassium - 78 mg Phosphorus - 6 mg Calcium - 7 mg Iron - 0.62 mg Also contains small amounts of other minerals.

Vitamin C - 16.5 mg Contains some other vitamins in small amounts.

Pineapple

One cup of fresh pineapple chunks contains 0.89 grams of protein, 82 calories and 2.3 grams of dietary fiber.

Potassium - 180 mg Phosphorus - 13 mg Magnesium - 20 mg Calcium -21 mg Sodium - 2 mg Iron - 0.48 mg Selenium 0.2 mcg Manganese - 1.53 mg Copper - 0.181 mg Zinc - 0.2 mg Also contains small amounts of other minerals.

Vitamin A - 96 IU Vitamin B1 (thiamine) - 0.13 mg Vitamin B2 (riboflavin) - 0.053 mg Niacin - 0.825 mg Folate - 30 mcg Pantothenic Acid - 0.351 mg Vitamin B6 - 0.185 mg Vitamin C - 78.9 mg Vitamin E - 0.03 mg Vitamin K - 1.2 mcg Contains some other vitamins in small amounts.

Plum

One cup of sliced, fresh plums contains 1.15 grams of protein, 76 calories and 2.3 grams dietary fiber.

Potassium - 259 mg Phosphorus - 26 mg Magnesium - 12 mg Calcium - 10 mg Iron - 0.28 mg Manganese - 0.086 mg Copper - 0.094 mg Zinc - 0.17 mg Also contains small amounts of other minerals.

Vitamin A - 569 IU Vitamin B1 (thiamine) - 0.046 mg Vitamin B2 (riboflavin) - 0.043 mg Niacin - 0.688 mg Folate - 8 mcg Pantothenic Acid - 0.223 mg Vitamin B6 - 0.048 mg Vitamin C - 15.7 mg Vitamin E - 0.43 mg Vitamin K - 10.6 mcg Contains some other

vitamins in small amounts.

Pomegranate

One fresh pomegranate contains 4.71 grams of protein, 234 calories and 11.3 grams dietary fiber.

Potassium - 666 mg Phosphorus - 102 mg Magnesium - 34 mg Calcium - 28 mg Sodium - 8 mg Iron - 0.85 mg Selenium 1.4 mcg Manganese - 0.336 mg Copper - 0.446 mg Zinc - 0.99 mg Also contains small amounts of other minerals.

Vitamin B1 (thiamine) - 0.189 mg Vitamin B2 (riboflavin) - 0.149 mg Niacin - 0.826 mg Folate - 107 mcg Pantothenic Acid - 1.063 mg Vitamin B6 - 0.211 mg Vitamin C - 28.8 mg Vitamin E - 1.69 mg Vitamin K - 46.2 mcg Contains some other vitamins in small amounts.

Prickly Pear

One cup of raw prickly pears contains 1.09 grams of protein, 61 calories and 5.4 grams dietary fiber.

Potassium - 328 mg Phosphorus - 36 mg Magnesium - 127 mg Calcium - 83 mg Sodium - 7 mg Iron - 0.45 mg Selenium 0.9 mcg Copper - 0.119 mg Zinc - 0.18 mg Also contains small amounts of other minerals.

Vitamin A - 64 IU Vitamin B1 (thiamine) - 0.021 mg Vitamin B2 (riboflavin) - 0.089 mg Niacin - 0.685 mg Vitamin B6 - 0.089 mg Folate - 9 mcg Vitamin C - 20.9 mg Contains some other vitamins in small amounts.

Raisins

One small box of raisins (1.5 ozs) contains 1.32 grams of protein, 129 calories and 1.6 grams dietary fiber.

Potassium - 322 mg Phosphorus - 43 mg Magnesium - 14 mg Calcium - 22 mg Sodium - 5 mg Iron - 0.81 mg Selenium 0.3 mcg Manganese - 0.129 mg Copper - 0.137 mg Zinc - 0.09 mg Also contains small amounts of other minerals.

Vitamin B1 (thiamine) - 0.046 mg Vitamin B2 (riboflavin) - 0.054 mg Niacin - 0.329 mg Folate - 2 mcg Pantothenic Acid - 0.041 mg Vitamin B6 - 0.075 mg Vitamin C - 1 mg Vitamin E - 0.05 mg Vitamin K - 1.5 mcg Contains some other vitamins in small amounts.

Raspberries

One cup of fresh raspberries contains 1.48 grams of protein, 64 calories and 8 grams dietary

Potassium - 186 mg Phosphorus - 36 mg Magnesium - 27 mg Calcium - 31 mg Sodium - 1 mg Iron - 0.85 mg 

Vitamin A - 41 IU Vitamin B1 (thiamine) - 0.039 mg Vitamin B2 (riboflavin) - 0.047 mg Niacin - 0.736 mg 

fiber. Selenium 0.2 mcg Manganese - 0.824 mg Copper - 0.111 mg Zinc - 0.52 mg Also contains small amounts of other minerals.

Folate - 26 mcg Pantothenic Acid - 0.405 mg Vitamin B6 - 0.068 mg Vitamin C - 32.2 mg Vitamin E - 1.07 mg Vitamin K - 9.6 mcg Contains some other vitamins in small amounts.

Starfruit aka Carambola One cup of fresh

starfruit contains 1.37 grams of protein, 41 calories and 3.7 grams dietary fiber.

Potassium - 176 mg Phosphorus - 16 mg Magnesium - 13 mg Calcium - 4 mg Sodium - 3 mg Iron - 0.11 mg Selenium 0.8 mcg Manganese - 0.049 mg Copper - 0.181 mg Zinc - 0.16 mg Also contains small amounts of other minerals.

Vitamin A - 81 IU Vitamin B1 (thiamine) - 0.018 mg Vitamin B2 (riboflavin) - 0.021 mg Niacin - 0.484 mg Folate - 16 mcg Pantothenic Acid - 0.516 mg Vitamin B6 - 0.022 mg Vitamin C - 45.4 mg Vitamin E - 0.2 mg Contains some other vitamins in small amounts.

Strawberry

One cup of whole strawberries contains 0.96 grams of protein, 46 calories and 2.9 grams of dietary fiber.

Potassium - 220 mg Phosphorus - 35 mg Magnesium - 19 mg Calcium - 23 mg Sodium - 1 mg Iron - 0.59 mg Selenium 0.6 mcg Manganese - 0.556 mg Copper - 0.069 mg Zinc - 0.2 mg Also contains small amounts of other minerals.

Vitamin A - 17 IU Vitamin B1 (thiamine) - 0.035 mg Vitamin B2 (riboflavin) - 0.032 mg Niacin - 0.556 mg Folate - 35 mcg Pantothenic Acid - 0.18 mg Vitamin B6 - 0.068 mg Vitamin C - 84.7 mg Vitamin E - 0.42 mg Vitamin K - 3.2 mcg Contains some other vitamins in small amounts.

Tomato

One medium tomato contains 1.08 grams of protein, 22 calories and 1.5 grams of fiber.

Potassium - 292 mg Phosphorus - 30 mg Magnesium - 14 mg Calcium - 12 mg Sodium - 6 mg Iron - 0.33 mg Manganese - 0.14 mg Copper - 0.073 mg Zinc - 0.21 mg Also contains small amounts of other minerals.

Vitamin A - 1025 IU Vitamin B1 (thiamine) - 0.046 mg Vitamin B2 (riboflavin) - 0.023 mg Niacin - 0.731 mg Folate - 18 mcg Pantothenic Acid - 0.109 mg Vitamin B6 - 0.098 mg Vitamin C - 15.6 mg Vitamin E - 0.66 mg Vitamin K - 9.7 mcg 

Contains some other vitamins in small amounts.

Watermelon

I medium wedge (slice) of watermelon (about 2 cups edible portion) contains 1.74 grams of protein, 86 calories and 1.1 grams of dietary fiber.

Potassium - 320 mg Phosphorus - 31 mg Magnesium - 29 mg Calcium - 20 mg Sodium - 3 mg Iron - 0.69 mg Selenium 1.1 mcg Manganese - 0.109 mg Copper - 0.12 mg Zinc - 0.29 mg Also contains small amounts of other minerals.

Vitamin A - 1627 IU Vitamin B1 (thiamine) - 0.094 mg Vitamin B2 (riboflavin) - 0.06 mg Niacin - 0.509 mg Folate - 9 mcg Pantothenic Acid - 0.632 mg Vitamin B6 - 0.129 mg Vitamin C - 23.2 mg Vitamin E - 0.14 mg Vitamin K - 0.3 mcg Contains some other vitamins in small amounts.

Vegetable

Amount

Minerals Contained

Vitamins Contained

Alfalfa, sprouted

One cup of raw, sprouted alfalfa seeds, contains 1.32 grams of protein, 8 calories and 0.6 grams of dietary fiber.

Potassium - 26 mg Phosphorus - 23 mg Magnesium - 9 mg Calcium - 11 mg Iron - 0.32 mg Sodium - 2 mg Zinc - 0.3 mg Copper - 0.052 mg Manganese - 0.062 mg Selenium - 0.2 mcg Also contains small amounts of other minerals.

Vitamin C - 2.7 mg Vitamin B1 (thiamine) - 0.025 mg Vitamin B2 (riboflavin) - 0.042 mg Niacin - 0.159 mg Pantothenic Acid - 0.186 mg Vitamin B6 - 0.011 mg Folate - 12 mcg Vitamin A - 51 IU Vitamin K - 10.1 mcg Vitamin E - 0.01 mg Contains some other vitamins in small amounts.

Amaranth leaves

One cup of amaranth leaves, cooked, boiled, drained with no added salt has 2.79 grams protein and 28 calories.

Potassium - 846 mg Phosphorus - 95 mg Magnesium - 73 mg Calcium - 276 mg Iron - 2.98 mg Zinc - 1.16 mg Manganese - 1.137 mg Sodium - 28 mg Copper - 0.209 mg Selenium - 1.2 mcg Also contains small amounts of other minerals.

Vitamin C - 54.3 mg Vitamin B1 (thiamine) - 0.026 mg Vitamin B2 (riboflavin) - 0.177 mg Niacin - 0.738 mg Pantothenic Acid - 0.082 mg Vitamin B6 - 0.234 mg Folate - 75 mcg Vitamin A - 3656 IU Contains some other vitamins in small amounts.

Artichoke

One medium artichoke cooked with no added salt has 3.47 grams protein, 64 calories and 10.3 grams of fiber.

Potassium - 343 mg Phosphorus - 88 mg Magnesium - 50 mg Calcium - 25 mg Iron - 0.73 mg Zinc - 0.48 mg Copper - 0.152 mg Manganese - 0.27 mg Selenium - 0.2 mcg Sodium - 72 mg Also contains small amounts of other minerals.

Vitamin C - 8.9 mg Niacin - 1.332 mg Vitamin B1 (thiamine) - 0.06 mg Vitamin B2 (riboflavin) - 0.107 mg Vitamin B6 - 0.097 mg Pantothenic Acid - 0.288 mg Folate - 107 mcg Vitamin A - 16 IU Vitamin K - 17.8 mcg Vitamin E - 0.23 mg Contains some other vitamins in small amounts.

Asparagus

Half cup (about 6 spears) cooked with no added salt contains 2.16 grams of protein, 20 calories and 1.8 grams of fiber.

Potassium - 202 mg Phosphorus - 49 mg Calcium - 21 mg Iron - 0.82 mg Sodium - 13 mg Magnesium - 13 mg Zinc - 0.54 mg Copper - 0.149 mg Manganese - 0.139 mg Selenium - 5.5 mcg Also contains small amounts of other minerals.

Vitamin A - 905 IU Vitamin C - 6.9 mg Niacin - 0.976 mg Vitamin B1 (thiamine) - 0.146 mg Vitamin B2 (riboflavin) - 0.125 mg Pantothenic Acid - 0.203 mg Vitamin B6 - 0.071 mg Folate - 134 mcg 

Vitamin K - 45.5 mcg Vitamin E - 1.35 mg Contains some other vitamins in small amounts.

Avocado

Strictly speaking, an Avocado is a fruit - see the fruit chart

Bamboo shoots

One cup of bamboo shoots, cooked, boiled, drained with no added salt has 1.84 grams protein, 14 calories and 1.2 grams dietary fiber.

Potassium - 640 mg Phosphorus - 24 mg Magnesium - 4 mg Calcium - 14 mg Iron - 0.29 mg Sodium - 5 mg Zinc - 0.56 mg Copper - 0.098 mg Manganese - 0.136 mg Selenium - 0.5 mcg Also contains small amounts of other minerals.

Niacin - 0.36 mg Vitamin B1 (thiamine) - 0.024 mg Vitamin B2 (riboflavin) - 0.06 mg Pantothenic Acid - 0.079 mg Vitamin B6 - 0.118 mg Folate - 2 mcg Contains some other vitamins in small amounts.

Beetroot

One half cup of beets, cooked, boiled, drained, without salt contains 1.43 grams protein, 37 calories and 1.7 grams dietary fiber.

Potassium - 259 mg Phosphorus - 32 mg 

Magnesium - 20 mg Calcium - 14 mg Iron - 0.67 mgSodium - 65 mg Zinc - 0.3 mg Copper - 0.063 mg Manganese - 0.277 mg Selenium - 0.6 mcg Also contains small amounts of other minerals.

Vitamin A - 30 iu Vitamin C - 3.1 mg Niacin - 0.281 mg Folate - 68 mcg Vitamin B1 (thiamine) - 0.023 mg Vitamin B2 (riboflavin) - 0.034 mg Pantothenic Acid - 0.123 mg Vitamin B6 - 0.057 mg Vitamin K - 0.2 mcg Vitamin E - 0.03 mg Contains some other vitamins in small amounts.

Bok Choy

One cup of Bok Choy (Pak Choi), cooked, boiled, drained with no added salt has 2.65 grams protein, 20 calories and 1.7 grams dietary fiber.

Potassium - 631 mg Phosphorus - 49 mg Magnesium - 19 mg Calcium - 158 mg Iron - 1.77 mg Zinc - 0.29 mg Copper - 0.032 mg Manganese - 0.245 mg Selenium - 0.7 mcg Sodium - 58 mg Also contains small amounts of other minerals.

Vitamin C - 44.2 mg Niacin - 0.728 mg Vitamin B1 (thiamine) - 0.054 mg Vitamin B2 (riboflavin) - 0.107 mg Pantothenic Acid - 0.134 mg Vitamin B6 - 0.282 mg Folate - 70 mcg Vitamin A - 7223 IU Vitamin E - 0.15 mg 

Vitamin K - 57.8 mcg Contains some other vitamins in small amounts.

Broccoli

Half cup of broccoli, cooked with no added salt contains 1.86 grams protein, 27 calories and 2.6 grams dietary fiber.

Potassium - 229 mg Phosphorus - 52 mg Calcium - 31 mg Sodium - 32 mg Magnesium - 16 mg Iron - 0.52 mg Zinc - 0.35 mg Copper - 0.048 mg Manganese - 0.151 mg Selenium - 1.2 mcg Also contains small amounts of other minerals.

Vitamin A - 1207 IU Vitamin C - 50.6 mg Niacin - 0.431 mgVitamin B1 (thiamine) - 0.049 mg Vitamin B2 (riboflavin) - 0.096 mg Vitamin B6 - 0.156 mg Pantothenic Acid - 0.48 mg Folate - 84 mcg Vitamin K - 110 mcg Vitamin E - 1.13 mg Contains some other vitamins in small amounts.

Brussels Sprouts

One cup of Brussels Sprouts, cooked, boiled, drained with no added salt has 3.98 grams protein, 56 calories and 4.1 grams dietary fiber.

Potassium - 495 mg Phosphorus - 87 mg Magnesium - 31 mg 

Calcium - 56 mg Iron - 1.87 mg Zinc - 0.51 mg Copper - 0.129 mg Manganese - 0.354 mg Selenium - 2.3 mcg Sodium - 33 mg Also contains small amounts of other minerals.

Vitamin C - 96.7 mg Niacin - 0.947 mg Vitamin B1 (thiamine) - 0.167 mg Vitamin B2 (riboflavin) - 0.125 mg Pantothenic Acid - 0.393 mg Vitamin B6 - 0.278 mg Folate - 94 mcg Vitamin A - 1209 IU Vitamin E - 0.67 mg Vitamin K - 218.9 mcg Contains some other vitamins in small amounts.

Butternut squash

One cup of Butternut squash, cooked, baked, drained with no added salt has 1.84 grams protein and 82 calories.

Potassium - 582 mg Phosphorus - 55 mg Magnesium - 59 mg Calcium - 84 mg Iron - 1.23 mg Zinc - 0.27 mg Copper - 0.133 mg Manganese - 0.353 mg Selenium - 1 mcg Sodium - 8 mg Also contains small amounts of other minerals.

Vitamin C - 31 mg Niacin - 1.986 mg Vitamin B1 (thiamine) - 0.148 mg Vitamin B2 (riboflavin) - 0.035 mg Pantothenic Acid - 0.736 mg Vitamin B6 - 0.254 mg Folate - 39 mcg Vitamin A - 22868 IU Vitamin K - 2 mcg Vitamin E - 2.64 mg Contains some other vitamins in small amounts.

Cabbage

One half cup of cabbage, cooked, boiled, drained with no added salt has 0.95 grams protein, 17 calories and 1.4 grams of dietary fiber.

Potassium - 147 mg Phosphorus - 25 mg Magnesium - 11 mg Calcium - 36 mg Iron - 0.13 mg Sodium - 6 mg Zinc - 0.15 mg Copper - 0.013 mg Manganese - 0.154 mg Selenium - 0.5 mcg Also contains small amounts of other minerals.

Vitamin C - 28.1 mg Niacin - 0.186 mg Vitamin B1 (thiamine) - 0.046 mg Vitamin B2 (riboflavin) - 0.029 mg Vitamin B6 - 0.084 mg Folate - 22 mcg Pantothenic Acid - 0.13 mg Vitamin A - 60 IU Vitamin K - 81.5 mcg Vitamin E - 0.11 mg Contains some other vitamins in small amounts.

Carrots

Half cup cooked with no added salt contains 0.59 grams protein, 27 calories and 2.3 grams fiber.

Potassium - 183 mg Calcium - 23 mg Phosphorus - 23 mg Magnesium - 8 mg Iron - 0.27 mg Sodium - 5 mg Zinc - 0.3 mg Copper - 0.052 mg Manganese - 0.062 mg 

Selenium - 0.2 mcg Also contains small amounts of other minerals.

Vitamin A - 13286 IU Vitamin C - 2.8 mg Vitamin B1 (thiamine) - 0.051 mg Vitamin B2 (riboflavin) - 0.034 mg Niacin - 0.503 mg Folate - 11 mcg Pantothenic Acid - 0.181 mg Vitamin B6 - 0.119 mg Vitamin K - 10.7 mcg Vitamin E - 0.8 mg Contains some other vitamins in small amounts.

Cauliflower

Half cup cooked with no added salt contains 1.14 grams protein, 14 calories and 1.4 grams fiber.

Potassium - 88 mg Phosphorus - 20 mg Calcium - 10 mg Iron - 0.2 mg Magnesium - 6 mg Sodium - 9 mg Zinc - 0.11 mg Copper - 0.011 mg Manganese - 0.082 mg Selenium - 0.4 mcg Also contains small amounts of other minerals.

Vitamin C - 27.5 mg Niacin - 0.254 mg Vitamin B1 (thiamine) - 0.026 mg Vitamin B2 (riboflavin) - 0.032 mg Folate - 27 mcg Vitamin B6 - 0.107 mg Pantothenic Acid - 0.315 mg Vitamin A - 7 IU Vitamin K - 8.6 mcg Vitamin E - 0.04 mg Contains some other vitamins in small amounts.

Celeriac

One cup of Celriac, cooked, boiled, drained with no added salt has 1.49 grams protein, 42 calories and 1.9 grams of dietary fiber.

Potassium - 268 mg Phosphorus - 102 mg Magnesium - 19 mg Calcium - 40 mg Iron - 0.67 mg Sodium - 95 mg Zinc - 0.31 mg Copper - 0.067 mg Manganese - 0.149 mg Selenium - 0.6 mcg Also contains small amounts of other minerals.

Vitamin C - 5.6 mg Niacin - 0.662 mg Vitamin B1 (thiamine) - 0.042 mg Vitamin B2 (riboflavin) - 0.057 mg Vitamin B6 - 0.157 mg Folate - 5 mcg Pantothenic Acid - 0.315 mg Contains some other vitamins in small amounts.

Celery

One cup of celery, cooked, boiled, drained with no added salt has 1.25 grams protein, 27 calories and 2.4 grams of dietary fiber.

Potassium - 426 mg Phosphorus - 38 mg Magnesium - 18 mg Calcium - 63 mg Iron - 0.63 mg Sodium - 136 mg Zinc - 0.21 mg Copper - 0.054 mg Manganese - 0.159 mg Selenium - 1.5 mcg Also contains small amounts of other minerals.

Vitamin C - 9.2 mg Niacin - 0.479 mg 

Vitamin B1 (thiamine) - 0.064 mg Vitamin B2 (riboflavin) - 0.07 mg Vitamin B6 - 0.129 mg Folate - 33 mcg Pantothenic Acid - 0.292 mg Vitamin A - 782 IU Vitamin K - 56.7 mcg Vitamin E - 0.53 IU Contains some other vitamins in small amounts.

Chinese broccoli

One cup of Chinese broccoli, cooked, boiled, drained with no added salt has 1 gram protein, 19 calories and 2.2 grams of dietary fiber.

Potassium - 230 mg Phosphorus - 36 mg Magnesium - 16 mg Calcium - 88 mg Iron - 0.49 mg Sodium - 6 mg Zinc - 0.34 mg Copper - 0.054 mg Manganese - 0.232 mg Selenium - 1.1 mcg Also contains small amounts of other minerals.

Vitamin C - 24.8 mg Niacin - 0.385 mg Vitamin B1 (thiamine) - 0.084 mg Vitamin B2 (riboflavin) - 0.128 mg Vitamin B6 - 0.062 mg Folate - 87 mcg Pantothenic Acid - 0.14 mg Vitamin A - 1441 IU Vitamin K - 74.6 mcg Vitamin E - 0.42 mg Contains some other vitamins in small amounts.

Chinese cabbage

One cup of Chinese cabbage (pe-tsai), cooked, boiled, drained with no added salt has 1.78 grams protein, 17 calories and 2 grams of dietary fiber.

Potassium - 268 mg Phosphorus - 46 mg Magnesium - 12 mg Calcium - 38 mg Iron - 0.36 mg Sodium - 11 mg Zinc - 0.21 mg Copper - 0.035 mg Manganese - 0.182 mg Selenium - 0.5 mcg Also contains small amounts of other minerals.

Vitamin C - 18.8 mg Niacin - 0.595 mg Vitamin B1 (thiamine) - 0.052 mg Vitamin B2 (riboflavin) - 0.052 mg Vitamin B6 - 0.0211 mg Folate - 63 mcg Pantothenic Acid - 0.095 mg Vitamin A - 1151 IU Contains some other vitamins in small amounts.

Corn

One large ear of yellow corn, cooked with no salt contains 4.02 grams protein, 113 calories and 2.8 grams fiber.

Potassium - 257 mg Phosphorus - 91 mg Magnesium - 31 mg Calcium - 4 mg Selenium - 0.2 mg Iron - 0.53 mg Zinc - 0.73 mg Copper - 0.058 mg Manganese - 0.197 mg Also contains small amounts of other minerals.

Vitamin C - 6.5 mg Niacin - 1.986 mg Vitamin B1 (thiamine) - 0.11 mg Vitamin B2 (riboflavin) - 0.067 mg Vitamin B6 - 0.164 mg Folate - 27 mcg Pantothenic Acid - 0.935 mg Vitamin A - 310 IU Vitamin K - 0.5 mcg Vitamin E - 0.11 mg Contains some other vitamins in small amounts.

Cucumber

Half a cup of sliced cucumber with skins contains .34 grams protein, 8 calories and .3 grams fiber.

Potassium - 76 mg Phosphorus - 12 mg Magnesium - 7 mg Sodium - 1 mg Calcium - 8 mg Iron - 0.15 mg Zinc - 0.1 mg Copper - 0.021 mg Manganese - 0.041 mg Selenium - 0.2 mcg Also contains small amounts of other minerals.

Vitamin C - 1.5 mg Niacin - 0.051 mg Vitamin B1 (thiamine) - 0.014 mg Vitamin B2 (riboflavin) - 0.017 mg Vitamin B6 - 0.021 mg Folate - 4 mcg Pantothenic Acid - 0.135 mg Vitamin A - 55 IU Vitamin K - 8.5 mcg Vitamin E - 0.02 mg Contains some other vitamins in small amounts.

Daikon Radish

One cup of Daikon Radish(oriental), cooked, boiled, drained with no added salt has 0.98 grams protein, 25 calories and 2.4 grams of dietary fiber.

Potassium - 419 mg Phosphorus - 35 mg Magnesium - 13 mg Calcium - 25 mg Iron - 0.22 mg <Sodium - 19 mg Zinc - 0.19 mg Copper - 0.148 mg Manganese - 0.049 mg Selenium - 1 mcg Also contains small amounts of other minerals.

Vitamin C - 22.2 mg Niacin - 0.221 mg Vitamin B2 (riboflavin) - 0.034 mg Vitamin B6 - 0.056 mg 

Folate - 25 mcg Pantothenic Acid - 0.168 mg Vitamin K - 0.4 mcg Contains some other vitamins in small amounts.

Eggplant

One cup of eggplant, cooked, boiled, drained with no added salt has 0.82 grams protein, 35 calories and 2.5 grams of dietary fiber.

Potassium - 122 mg Phosphorus - 15 mg Magnesium - 11 mg Calcium - 6 mg Iron - 0.25 mg Sodium - 1 mg Zinc - 0.12 mg Copper - 0.058 mg Manganese - 0.112 mg Selenium - 0.1 mcg Also contains small amounts of other minerals.

Vitamin C - 1.3 mg Niacin - 0.594 mg Vitamin B1 (thiamine) - 0.075 mg Vitamin B2 (riboflavin) - 0.02 mg Vitamin B6 - 0.085 mg Folate - 14 mcg Pantothenic Acid - 0.074 mg Vitamin A - 37 IU Vitamin K - 2.9 mcg Vitamin E - 0.41 mg Contains some other vitamins in small amounts.

Fennel

One cup of raw fennel bulb has 1.08 grams protein, 27 calories and 2.7 grams of dietary fiber.

Potassium - 360 mg Phosphorus - 44 mg Magnesium - 15 mg Calcium - 43 mg Iron - 0.64 mg 

Sodium - 45 mg Zinc - 0.17 mg Copper - 0.057 mg Manganese - 0.166 mg Selenium - 0.6 mcg Also contains small amounts of other minerals.

Vitamin C - 10.4 mg Niacin - 0.557 mg Vitamin B1 (thiamine) - 0.009 mg Vitamin B2 (riboflavin) - 0.028 mg Vitamin B6 - 0.041 mg Folate - 23 mcg Pantothenic Acid - 0.202 mg Vitamin A - 117 IU Contains some other vitamins in small amounts.

French beans

One cup of French beans, mature seeds, cooked, boiled with no added salt has 12.48 grams protein, 228 calories and 16.6 grams of dietary fiber.

Potassium - 655 mg Phosphorus - 181 mg Magnesium - 99 mg Calcium - 112 mg Iron - 1.91 mg Sodium - 11 mg Zinc - 1.13 mg Copper - 0.204 mg Manganese - 0.676 mg Selenium - 2.1 mcg Also contains small amounts of other minerals.

Vitamin C - 2.1 mg Niacin - 0.966 mg Vitamin B1 (thiamine) - 0.23 mg Vitamin B2 (riboflavin) - 0.11 mg Vitamin B6 - 0.186 mg Folate - 133 mcg Pantothenic Acid - 0.393 mg Vitamin A - 5 IU Contains some other vitamins in small amounts.

Green Pepper

One small raw pepper contains 0.64 grams protein, 15 calories and 1.3 grams fiber.

Potassium - 130 mg Phosphorus - 15 mg Magnesium - 7 mg Calcium - 7 mg Iron - 0.25 mg Sodium - 2 mg Zinc - 0.1 mg Copper - 0.049 mg Manganese - 0.09 mg Also contains small amounts of other minerals.

Vitamin C - 59.5 mg Niacin - 0.355 mg Vitamin B1 (thiamine) - 0.042 mg Vitamin B2 (riboflavin) - 0.021 mg Vitamin B6 - 0.166 mg Folate - 7 mcg Pantothenic Acid - 0.073 mg Vitamin A - 274 IU Vitamin K - 5.5 mcg Vitamin E - 0.27 mg Contains some other vitamins in small amounts.

Jicama

One hundered grams of jicama, cooked, boiled with no added salt has 0.72 grams protein and 38 calories.

Potassium - 135 mg Phosphorus - 16 mg Magnesium - 11 mg Calcium - 11 mg Iron - 0.57 mg Sodium - 4 mg Zinc - 0.15 mg Copper - 0.046 mg Manganese - 0.057 mg Selenium - 0.7 mcg Also contains small amounts of other minerals.

Vitamin C - 14.1 mg Niacin - 0.19 mg Vitamin B1 (thiamine) - 0.017 mg Vitamin B2 (riboflavin) - 0.028 mg Vitamin B6 - 0.04 mg Folate - 8 mcg Pantothenic Acid - 0.121 mg Vitamin A - 19 IU Contains some other vitamins in small amounts.

Kale

One cup of cooked kale with no added salt contains 2.47 grams protein, 36 calories and 2.6 grams fiber.

Potassium - 296 mg Phosphorus - 36 mg Magnesium - 23 mg Calcium - 94 mg Iron - 1.17 mg Sodium - 30 mg Zinc - 0.31 mg Copper - 0.203 mg Manganese - 0.541 mg Selenium - 1.2 mcg Also contains small amounts of other minerals.

Vitamin A - 17,707 IU Vitamin C - 53.3 mg Niacin - 0.65 mg Vitamin B1 (thiamine) - 0.069 mg Vitamin B2 (riboflavin) - 0.091 mg Vitamin B6 - 0.179 mg Folate - 17 mcg Pantothenic Acid - 0.064 mg Vitamin K - 1062 mcg Vitamin E - 1.1 mg Contains some other vitamins in small amounts.

Leek

One leek, cooked, boiled with no added salt has 1 gram protein, 38 calories and 1.2 grams of dietary fiber.

Potassium - 108 mg Phosphorus - 21 mg Magnesium - 17 mg Calcium - 37 mg Iron - 1.36 mg Sodium - 12 mg Zinc - 0.07 mg Copper - 0.077 mg Manganese - 0.306 mg Selenium - 0.6 mcg Also contains small amounts of other minerals.

Vitamin C - 5.2 mg Niacin - 0.248 mg Vitamin B1 (thiamine) - 0.032 mg Vitamin B2 (riboflavin) - 0.025 mg Vitamin B6 - 0.14 mg Folate - 30 mcg Pantothenic Acid - 0.089 mg Vitamin A - 1007 IU Vitamin K - 31.5 mcg Vitamin E - 0.62 mg Contains some other vitamins in small amounts.

Lima Beans

One cup of cooked large lima beans with no added salt contains 14.66 grams protein, 216 calories and 13.2 grams fiber.

Potassium - 955 mg Phosphorus - 209 mg Magnesium - 81 mg Calcium - 32 mg Selenium - 8.5 mg Iron - 4.49 mg Sodium - 4 mg Zinc - 1.79 mg Manganese - 0.97 mg Copper - 0.442 mg Also contains small amounts of other minerals.

Pantothenic Acid - 0.793 mg Niacin - 0.791 mg Vitamin B1 (thiamine) - 0.303 mg Vitamin B2 (riboflavin) - 0.103 mg Vitamin B6 - 0.303 mg Folate - 156 mcg Vitamin K - 3.8 mcg Vitamin E - 0.34 mg Contains some other vitamins in small amounts.

Mushroom

Half a cup of raw mushrooms contains 1.08 grams of protein, 8 calories and 0.3 grams of fiber.

Potassium - 111 mg Phosphorus - 30 mg Magnesium - 3 mg Calcium - 1 mg Iron - 0.17 mg Sodium - 2 mg Zinc - 0.18 mg Copper - 0.111 mg Manganese - 0.016 mg Selenium - 3.3 mcg Also contains small amounts of other minerals.

Vitamin D - 2 IU Niacin - 1.262 mg Vitamin B1 (thiamine) - 0.028 mg Vitamin B2 (riboflavin) - 0.141 mg Vitamin B6 - 0.036 mg Vitamin C - 0.7 mg Pantothenic Acid - 0.524 mg Folate - 6 mcg Contains some other vitamins in small amounts.

Okra

One cup of okra, cooked, boiled, drained, with no added salt has 3 grams protein, 35 calories and 4 grams of dietary fiber.

Potassium - 216 mg Phosphorus - 51 mg Magnesium - 58 mg Calcium - 123 mg Iron - 0.45 mg Sodium - 10 mg Zinc - 0.69 mg Copper - 0.136 mg Manganese - 0.47 mg Selenium - 0.6 mcg Also contains small amounts of other minerals.

Vitamin C - 26.1 mg Niacin - 1.394 mg Vitamin B1 (thiamine) - 0.211 mg Vitamin B2 (riboflavin) - 0.088 mg Vitamin B6 - 0.299 mg Folate - 74 mcg Pantothenic Acid - 0.341 mg Vitamin A - 453 IU Vitamin K - 64 mcg Vitamin E - 0.43 mg Contains some other vitamins in small amounts.

Onions

One small onion cooked without salt contains 0.82 grams protein, 26 calories and 0.8 grams of fiber.

Potassium - 100 mg Phosphorus - 21 mg Calcium - 13 mg Iron - 0.14 mg Magnesium - 7 mg Sodium - 2 mg Zinc - 0.13 mg Copper - 0.04 mg Manganese - 0.092 mg Selenium - 0.4 mcg Also contains small amounts other minerals.

Vitamin C - 3.1 mg Niacin - 0.099 mg Vitamin B1 (thiamine) - 0.025 mg Vitamin B2 (riboflavin) - 0.014 mg Vitamin B6 - 0.077 mg Pantothenic Acid - 0.068 mg Folate - 9 mcg Vitamin A - 1 IU Vitamin K - 0.3 mcg Vitamin E - 0.01 mg Contains some other vitamins in small amounts.

Parsnip

One cup of parsnip, cooked, boiled, drained, with no added salt has 2.06 grams protein, 111 calories and 5.6 grams of dietary fiber.

Potassium - 573 mg Phosphorus - 108 mg Magnesium - 45 mg Calcium - 58 mg Iron - 0.9 mg Sodium - 16 mg Zinc - 0.41 mg Copper - 0.215 mg Manganese - 0.459 mg Selenium - 2.7 mcg Also contains small amounts of other minerals.

Vitamin C - 20.3 mg Niacin - 1.129 mg Vitamin B1 (thiamine) - 0.129 mg Vitamin B2 (riboflavin) - 0.08 mg Vitamin B6 - 0.145 mg Folate - 90 mcg Pantothenic Acid - 0.917 mg Vitamin K - 1.6 mcg Vitamin E - 1.56 mg Contains some other vitamins in small amounts.

Peas

One cup of boiled peas with no salt added contains 8.58 grams of protein, 134 calories and 8.8 grams of fiber.

Potassium - 434 mg Phosphorus - 187 mg Magnesium - 62 mg Calcium - 43 mg Sodium - 5 mg Selenium - 3.0 mg Iron - 2.46 mg Zinc - 1.9 mg Manganese - 0.84 mg Copper - 0.277 mg Also contains small amounts of other minerals.

Vitamin A - 1282 IU Vitamin C - 22.7 mg Niacin - 3.234 mg Folate - 101 mcg 

Vitamin B1 (thiamine) - 0.414 mg Vitamin B2 (riboflavin) - 0.238 mg Vitamin B6 - 0.346 mg Pantothenic Acid - 0.245 mg Vitamin K - 41.4 mcg Vitamin E - 0.22 mg Contains some other vitamins in small amounts.

Potatoes

One medium baked potato without salt contains 4.33 grams of protein, 161 calories and 3.8 grams of fiber.

Potassium - 926 mg Phosphorus - 121 mg Magnesium - 48 mg Calcium - 26 mg Iron - 1.87 mg Sodium - 17 mg Zinc - 0.62 mg Copper - 0.204 mg Manganese - 0.379 mg Selenium - 0.7 mcg Also contains small amounts of other minerals.

Vitamin C - 16.6 mg Niacin - 2.439 mg Vitamin B1 (thiamine) - 0.111 mg Vitamin B2 (riboflavin) - 0.083 mg Pantothenic Acid - 0.65 mg Vitamin B6 - 0.538 mg Folate - 48 mcg Vitamin A - 17 IU Vitamin K - 3.5 mcg Vitamin E - 0.07 mg Contains some other vitamins in small amounts.

Pumpkin

One cup of pumpkin, cooked, boiled, drained, with no added salt has 1.76 grams protein, 49 calories and 2.7 grams of dietary fiber.

Potassium - 564 mg Phosphorus - 74 mg Magnesium - 22 mg Calcium - 37 mg Iron - 1.4 mg Sodium - 2 mg Zinc - 0.56 mg Copper - 0.223 mg Manganese - 0.218 mg Selenium - 0.5 mcg Also contains small amounts of other minerals.

Vitamin C - 11.5 mg Niacin - 1.012 mg Vitamin B1 (thiamine) - 0.076 mg Vitamin B2 (riboflavin) - 0.191 mg Vitamin B6 - 0.108 mg Folate - 22 mcg Pantothenic Acid - 0.492 mg Vitamin A - 12230 IU Vitamin K - 2 mcg Vitamin E - 1.96 mg Contains some other vitamins in small amounts.

Radish

One half cup of radishes, raw, has 0.39 grams protein, 9 calories and 0.9 grams of dietary fiber.

Potassium - 135 mg Phosphorus - 12 mg Magnesium - 6 mg Calcium - 14 mg Iron - 0.2 mg Sodium - 23 mg Zinc - 0.16 mg Copper - 0.029 mg Manganese - 0.04 mg Selenium - 0.3 mcg Also contains small amounts of other minerals.

Vitamin C - 8.6 mg Niacin - 0.147 mg Vitamin B1 (thiamine) - 0.007 mg Vitamin B2 (riboflavin) - 0.023 mg Vitamin B6 - 0.041 mg Folate - 14 mcg Pantothenic Acid - 0.096 mg Vitamin A - 4 IU 

Vitamin K - 0.8 mcg Contains some other vitamins in small amounts.

Rapini

One cup of rapini, raw, has 1.27 grams protein, 9 calories and 1.1 grams of dietary fiber.

Potassium - 78 mg Phosphorus - 29 mg Magnesium - 9 mg Calcium - 43 mg Iron - 0.86 mg Sodium - 13 mg Zinc - 0.31 mg Copper - 0.017 mg Manganese - 0.158 mg Selenium - 0.4 mcg Also contains small amounts of other minerals.

Vitamin C - 8.1 mg Niacin - 0.488 mg Vitamin B1 (thiamine) - 0.065 mg Vitamin B2 (riboflavin) - 0.052 mg Vitamin B6 - 0.068 mg Folate - 33 mcg Pantothenic Acid - 0.129 mg Vitamin A - 1049 IU Vitamin K - 89.6 mcg Vitamin E - 0.65 mg Contains some other vitamins in small amounts.

Spinach

One cup of raw spinach contains 0.86 grams of protein, 7 calories and 0.7 grams of fiber.

Potassium - 167 mg Phosphorus - 15 mg Magnesium - 24 mg Calcium - 30 mg Iron - 0.81 mg Sodium - 24 mg 

Zinc - 0.16 mg Copper - 0.039 mg Manganese - 0.269 mg Selenium - 0.3 mcg Also contains small amounts of other minerals.

Vitamin C - 8.4 mg Niacin - 0.217 mg Vitamin B1 (thiamine) - 0.023 mg Vitamin B2 (riboflavin) - 0.057 mg Vitamin B6 - 0.059 mg Pantothenic Acid - 0.02 mg Folate - 58 mcg Vitamin A - 2813 mg Vitamin K - 144.9 mcg Vitamin E - 0.61 mg Contains some other vitamins in small amounts.

Spirulina (seaweed)

One cup of dried spirulina has 64.37 grams protein, 325 calories and 4 grams of dietary fiber.

Potassium - 1527 mg Phosphorus - 132 mg Magnesium - 218 mg Calcium - 134 mg Iron - 31.92 mg Zinc - 2.24 mg Manganese - 2.128 mg Sodium - 1174 mg Selenium - 8.1 mg Copper - 6.832 mg Also contains small amounts of other minerals.

Vitamin C - 11.3 mg Niacin - 14.358 mg Vitamin B1 (thiamine) - 2.666 mg Vitamin B2 (riboflavin) - 4.11 mg Vitamin B6 - 0.408 mg Pantothenic Acid - 3.898 mg Folate - 105 mcg Vitamin A - 638 mg Vitamin K - 28.6 mcg Vitamin E - 5.6 mg Contains some other vitamins in small amounts.

Spaghetti squash

One cup of spaghetti squash, cooked, boiled, drained, with no added salt contains 1.02 grams protein, 42 calories and 2.2 grams of dietary fiber.

Potassium - 181 mg Phosphorus - 22 mg Magnesium - 17 mg Calcium - 33 mg Iron - 0.53 mg Sodium - 28 mg Zinc - 0.31 mg Copper - 0.054 mg Manganese - 0.169 mg Selenium - 0.5 mcg Also contains small amounts of other minerals.

Vitamin C - 5.4 mg Niacin - 1.256 mg Vitamin B1 (thiamine) - 0.059 mg Vitamin B2 (riboflavin) - 0.034 mg Vitamin B6 - 0.153 mg Pantothenic Acid - 0.55 mg Folate - 12 mcg Vitamin A - 170 mg Vitamin K - 1.2 mcg Vitamin E - 0.19 mg Contains some other vitamins in small amounts.

Squash, Summer

One cup of sliced summer squash, boiled with no added salt contains 1.87 grams of protein, 41 calories and 2 grams of fiber.

Potassium - 319 mg Phosphorus - 52 mg Magnesium - 29 mg Calcium - 40 mg Sodium - 2 mg Iron - 0.67 mg Manganese - 0.283 mg Selenium - 0.4 mg Zinc - 0.4 mg Copper - 0.117 mg Also contains small amounts of other minerals.

Vitamin C - 20.9 mg Niacin - .913 mg Vitamin B1 (thiamine) - 0.077 mg Vitamin B2 (riboflavin) - 0.045 mg Vitamin B6 - 0.14 mg Pantothenic Acid - 0.581 mg Folate - 41 mcg Vitamin A - 2011 mg Vitamin K - 7.9 mcg Vitamin E - 0.22 mg Contains some other vitamins in small amounts.

Squash, Winter

One cup of cubed winter squash, baked with no added salt contains 1.82 grams of protein, 76 calories and 5.7 grams of fiber.

Potassium - 494 mg Phosphorus - 39 mg Magnesium - 27 mg Calcium - 45 mg Sodium - 2 mg Iron - 0.9 mg Zinc - 0.45 mg Copper - 0.168 mg Manganese - 0.383 mg Selenium - 0.8 mcg Also contains small amounts of other minerals.

Vitamin C - 19.7 mg Niacin - 1.015 mg Vitamin B1 (thiamine) - 0.033 mg Vitamin B2 (riboflavin) - 0.137 mg Vitamin B6 - 0.33 mg Folate - 41 mcg Pantothenic Acid - 0.48 mg Vitamin A - 10707 mg Vitamin K - 9 mcg Vitamin E - 0.25 mg Contains some other vitamins in small amounts.

Sweet Potatoes

One medium sweet potato baked in its skin contains 2.29 grams of protein, 103 calories and 3.8 grams of fiber.

Potassium - 542 mg Phosphorus - 62 mg Magnesium - 31 mg Calcium - 43 mg Sodium - 41 mg Iron - 0.79 mg Selenium - 0.2 mg Manganese - 0.567 mg Zinc - 0.36 mg Copper - 0.184 mg Also contains small amounts of other minerals.

Vitamin C - 22.3 mg Niacin - 1.695 mg Vitamin B1 (thiamine) - 0.122 mg Vitamin B2 (riboflavin) - 0.121 mg Vitamin B6 - 0.326 mg Pantothenic Acid - 1.008 mg Folate - 7 mcg Vitamin A - 21,909 mg Vitamin K - 2.6 mcg Vitamin E - 0.81 mg Contains some other vitamins in small amounts.

Swiss chard

One cup of Swiss chard, cooked, boiled, drained, has 3.29 grams protein, 35 calories and 3.7 grams of dietary fiber.

Potassium - 961 mg Phosphorus - 58 mg Magnesium - 150 mg Calcium - 102 mg Iron - 3.95 mg Sodium - 313 mg Zinc - 0.58 mg Copper - 0.285 mg Manganese - 0.585 mg Selenium - 1.6 mcg Also contains small amounts of other minerals.

Vitamin C - 31.5 mg Niacin - 0.63 mg Vitamin B1 (thiamine) - 0.06 mg Vitamin B2 (riboflavin) - 0.15 mg Vitamin B6 - 0.149 mg Pantothenic Acid - 0.285 mg Folate - 16 mcg Vitamin A - 10717 IU Vitamin K - 572.8 mcg Vitamin E - 3.31 mg Contains some other vitamins in small amounts.

Taro

One cup of taro, raw, has 1.56 grams protein, 116 calories and 4.3 grams of dietary fiber.

Potassium - 615 mg Phosphorus - 87 mg Magnesium - 34 mg Calcium - 45 mg Iron - 0.57 mg Sodium - 11 mg Zinc - 0.24 mg Copper - 0.179 mg Manganese - 0.398 mg Selenium - 0.7 mcg Also contains small amounts of other minerals.

Vitamin C - 4.7 mg Niacin - 0.624 mg Vitamin B1 (thiamine) - 0.099 mg Vitamin B2 (riboflavin) - 0.026 mg Vitamin B6 - 0.294 mg Folate - 23 mcg Pantothenic Acid - 0.315 mg Vitamin A - 79 IU Vitamin K - 1 mcg Vitamin E - 2.48 mg Contains some other vitamins in small amounts.

Tomatoes - See fruit chart.

Turnip

One cup of turnips, boiled with no added salt, has 1.11 grams protein, 34 calories and 3.1 grams of dietary fiber.

Potassium - 276 mg Phosphorus - 41 mg Magnesium - 14 mg Calcium - 51 mg Iron - 0.28 mg Sodium - 25 mg Zinc - 0.19 mg Copper - 0.003 mg Manganese - 0.111 mg Selenium - 0.3 mcg Also contains small amounts other minerals.

Vitamin C - 18.1 mg Niacin - 0.466 mg Vitamin B1 (thiamine) - 0.042 mg Vitamin B2 (riboflavin) - 0.036 mg Vitamin B6 - 0.105 mg Pantothenic Acid - 0.222 mg Folate - 14 mcg Vitamin K - 0.2 mcg Vitamin E - 0.03 mg Contains some other vitamins in small amounts.

Yellow squash

One cup of yellow (crookneck) squash, raw, has 1.28 grams protein, 24 calories and 1.3 grams of dietary fiber.

Potassium - 282 mg Phosphorus - 41 mg Magnesium - 25 mg Calcium - 27 mg Iron - 0.56 mg Sodium - 3 mg Zinc - 0.37 mg Copper - 0.117 mg Manganese - 0.218 mg Selenium - 0.3 mcg Also contains small amounts of other minerals.

Vitamin C - 24.5 mg Niacin - 0.569 mg Vitamin B1 (thiamine) - 0.065 mg Vitamin B2 (riboflavin) - 0.052 mg Vitamin B6 - 0.132 mg Folate - 24 mcg 

Pantothenic Acid - 0.203 mg Vitamin A - 190 IU Vitamin K - 4.1 mcg Vitamin E - 0.17 mg Contains some other vitamins in small amounts.

Zucchini - See Summer Squash.

Nut/Seed Protein/Fiber Minerals Vitamins

Almonds

1 ounce (23 whole nuts) of raw almonds contains 6.02 grams protein, 163 calories and 3.5 grams of dietary fiber.

Potassium - 200 mg Phosphorus - 137 mg Calcium - 75 mg Magnesium - 76 mg Iron - 1.05 mg Selenium - 0.7 mcg Zinc - 0.87 mg Manganese - 0.648 mg Copper - 0.282 mg Also contains a small amount of other minerals.

Vitamin B1 (thiamine) - 0.06 mg Vitamin B2 (riboflavin) - 0.287 mg Niacin - 0.96 mg Folate - 14 mcg Pantothenic Acid - 0.133 mg Vitamin B6 - 0.041 mg Vitamin E - 7.43 mg Contains some other vitamins in small amounts.

Amaranth

100 grams of cooked amaranth contain 3.8 grams protein, 102 calories and 2.1 grams dietary fiber.

Potassium - 135 mg Phosphorus - 148 mg Calcium - 47 mg Magnesium - 65 mg Iron - 2.1 mg Sodium - 6 mg Manganese - 0.854 mg Zinc - 0.86 mg Copper - 0.149 mg Selenium - 5.5 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.015 mg Vitamin B2 (riboflavin) - 0.022 mg Niacin - 0.235 mg Vitamin B6 - 0.113 mg Folate - 22 mcg Vitamin E - 0.19 mg Contains some other vitamins in small amounts.

Barley (Pearled)

100 grams of cooked, pearled barley contain 2.26 grams protein, 123 calories and 3.8 grams dietary fiber.

Potassium - 93 mg Phosphorus - 54 mg Calcium - 11 mg Magnesium - 22 mg Iron - 1.33 mg Sodium - 3 mg Manganese - 0.259 mg Zinc - 0.82 mg 

Vitamin B1 (thiamine) - 0.083 mg Vitamin B2 (riboflavin) - 0.062 mg Niacin - 2.063 mg Pantothenic Acid - 0.135 mg Vitamin B6 - 0.115 mg Folate - 16 mcg 

Copper - 0.105 mg Selenium - 8.6 mcg Also contains trace amounts of other minerals.

Vitamin A - 7 IU Vitamin E - 0.01 mg Vitamin K - 0.8 mcg Contains some other vitamins in small amounts.

Brazil Nuts

1 ounce (6 whole nuts) contains 4.06 grams of protein, 186 calories and 2.1 grams of fiber.

Potassium - 187 mg Phosphorus - 206 mg Calcium - 45 mg Magnesium - 107 mg Iron - 0.69 mg Sodium - 1 mg Manganese - 0.347 mg Zinc - 1.15 mg Copper - 0.494 mg Selenium - 543.5 mcg Also contains trace amounts of other minerals.

Vitamin C - 0.2 mg Vitamin B1 (thiamine) - 0.175 mg Vitamin B2 (riboflavin) - 0.01 mg Niacin - 0.084 mg Pantothenic Acid - 0.052 mg Vitamin B6 - 0.029 mg Folate - 6 mcg Vitamin E - 1.62 mg Contains some other vitamins in small amounts.

Buckwheat

100 grams of buckwheat contain 13.25 grams protein, 343 calories and 10 grams dietary fiber.

Potassium - 460 mg Phosphorus - 347 mg Calcium - 18 mg Magnesium - 231 mg Iron - 2.2 mg Sodium - 1 mg Manganese - 1.3 mg Zinc - 2.4 mg Copper - 1.1 mg Selenium - 8.3 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.101 mg Vitamin B2 (riboflavin) - 0.425 mg Niacin - 7.02 mg Pantothenic Acid - 1.233 mg Vitamin B6 - 0.21 mg Folate - 30 mcg Contains some other vitamins in small amounts.

Cashews

One ounce of raw, unsalted cashew nuts contains 5.17 grams of protein, 157 calories and 0.94 grams of fiber.

Potassium - 187 mg Phosphorus - 168 mg Calcium - 10 mg Magnesium - 83 mg Iron - 1.89 mg Sodium - 3 mg Manganese - 0.469 mg Zinc - 1.64 mg Copper - 0.622 mg Selenium - 5.6 mcg Also contains trace amounts of other minerals.

Vitamin C - 0.1 mg Vitamin B1 (thiamine) - 0.12 mg Vitamin B2 (riboflavin) - 0.016 mg Niacin - 0.301 mg Pantothenic Acid - 0.245 mg Vitamin B6 - 0.118 mg Folate - 7 mcg Vitamin E - 0.26 mg Vitamin K - 9.7 mcg Contains some other vitamins in small amounts.

Chestnuts

Ten (10) roasted kernels with no

Potassium - 497 mg Phosphorus - 90 mg 

Vitamin C - 21.8 mg Vitamin B1 (thiamine) - 0.204

salt added contain 2.66 grams protein, 206 calories and 4.3 grams fiber. (Note: chestnuts must be boiled or roasted before eating due to the high levels of tannic acid.)

Calcium - 24 mg Magnesium - 28 mg Iron - 0.76 mg Sodium - 2 mg Manganese - 0.991 mg Zinc - 0.48 mg Copper - 0.426 mg Selenium - 1 mcg Also contains trace amounts of other minerals.

mg Vitamin B2 (riboflavin) - 0.147 mg Niacin - 1.127 mg Pantothenic Acid - 0.465 mg Vitamin B6 - 0.417 mg Folate - 59 mcg Vitamin A - 20 IU Vitamin E - 0.42 mg Vitamin K - 6.6 mcg Contains some other vitamins in small amounts.

Coconut

One cup of raw, shredded coconut contains 2.66 grams of protein, 283 calories and 7.2 grams of dietary fiber.

Potassium - 285 mg Phosphorus - 90 mg Calcium - 11 mg Magnesium - 26 mg Iron - 1.94 mg Sodium - 16 mg Manganese - 1.2 mg Zinc - 0.88 mg Copper - 0.348 mg Selenium - 8.1 mcg Also contains trace amounts of other minerals.

Vitamin C - 2.6 mg Vitamin B1 (thiamine) - 0.053 mg Vitamin B2 (riboflavin) - 0.016 mg Niacin - 0.432 mg Pantothenic Acid - 0.24 mg Vitamin B6 - 0.043 mg Folate - 21 mcg Vitamin E - 0.19 mg Vitamin K - 0.2 mcg Contains some other vitamins in small amounts.

Flax Seed

One tablespoon of raw flax seeds contains 1.88 grams of protein, 55 calories and 2.8 grams of dietary fiber.

Potassium - 84 mg Phosphorus - 66 mg Calcium - 26 mg Magnesium - 40 mg Iron - 0.59 mg Sodium - 3 mg Manganese - 0.256 mg Zinc - 0.45 mg Copper - 0.126 mg Selenium - 2.6 mcg Also contains trace amounts of other minerals.

Vitamin C 0.1 mg Vitamin B1 (thiamine) - 0.169 mg Vitamin B2 (riboflavin) - 0.017 mg Niacin - 0.317 mg Pantothenic Acid - 0.101 mg Vitamin B6 - 0.049 mg Folate - 9 mcg Vitamin E - 0.03 mg Vitamin K - 0.4 mcg Contains some other vitamins in small amounts.

Hazelnuts

One ounce (21 whole kernels) of hazelnuts contains 4.24 grams of protein, 178 calories and 2.7 grams of dietary fiber.

Potassium - 193 mg Phosphorus - 82 mg Calcium - 32 mg Magnesium - 46 mg Iron - 1.33 mg Manganese - 1.751 mg Zinc - 0.69 mg Copper - 0.489 mg Selenium - 0.7 mcg 

Vitamin C - 1.8 mg Vitamin B1 (thiamine) - 0.182 mg Vitamin B2 (riboflavin) - 0.032 mg Niacin - 0.51 mg Pantothenic Acid - 0.26 mg Vitamin B6 - 0.16 mg Folate - 32 mcg 

Also contains trace amounts of other minerals.

Vitamin A - 6 IU Vitamin E - 4.26 mg Vitamin K - 4 mcg Contains some other vitamins in small amounts.

Macadamias

One once (10-12 kernels) of raw macadamia nuts contains 2.24 grams protein, 204 calories and 2.4 grams fiber.

Potassium - 104 mg Phosphorus - 53 mg Calcium - 24 mg Magnesium - 37 mg Iron - 1.05 mg Sodium - 1 mg Manganese - 1.171 mg Zinc - 0.37 mg Copper - 0.214 mg Selenium - 1 mcg Also contains trace amounts of other minerals.

Vitamin C - 0.3 mg Vitamin B1 (thiamine) - 0.339 mg Vitamin B2 (riboflavin) - 0.046 mg Niacin - 0.701 mg Pantothenic Acid - 0.215 mg Vitamin B6 - 0.078 mg Folate - 3 mcg Vitamin E - 0.15 mg Contains some other vitamins in small amounts.

Millet

100 grams of cooked millet contain 3.51 grams protein, 119 calories and 1.3 grams dietary fiber.

Potassium - 62 mg Phosphorus   - 100 mg Calcium - 3 mg Magnesium - 44 mg Iron - 0.63 mg Sodium - 2 mg Manganese - 0.272 mg Zinc - 0.91 mg Copper - 0.161 mg Selenium - 0.9 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.106 mg Vitamin B2 (riboflavin) - 0.082 mg Niacin - 1.33 mg Pantothenic Acid - 0.171 mg Vitamin B6 - 0.108 mg Folate - 19 mcg Vitamin A - 3 IU Vitamin E - 0.02 mg Vitamin K - 0.3 mcg Contains some other vitamins in small amounts.

Oats

100 grams of oats contain grams 16.89 protein, 389 calories and 10.6 grams dietary fiber.

Potassium - 429 mg Phosphorus - 523 mg Calcium - 54 mg Magnesium - 177 mg Iron - 4.72 mg Sodium - 2 mg Manganese - 4.916 mg Zinc - 3.97 mg Copper - 0.626 mg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.763 mg Vitamin B2 (riboflavin) - 0.139 mg Niacin - 0.961 mg Pantothenic Acid - 1.349 mg Vitamin B6 - 0.119 mg Folate - 56 mcg Contains some other vitamins in small amounts.

peanuts

One ounce of dry roasted peanuts contains 6.71

Potassium -187 mg Phosphorus - 101 mg Calcium - 15 mg 

Vitamin B1 (thiamine) - 0.124 mg Vitamin B2 (riboflavin) -

grams of protein, 166 calories and 2.3 grams of dietary fiber.

Magnesium - 50 mg Iron - 0.64 mg Sodium - 2 mg Manganese - 0.591 mg Zinc - 0.94 mg Copper - 0.190 mg Selenium - 2.1 mcg Also contains trace amounts of other minerals.

0.028 mg Niacin - 3.834 mg Pantothenic Acid - 0.395 mg Vitamin B6 - 0.073 mg Folate - 41 mcg Vitamin E - 1.96 mg Contains some other vitamins in small amounts.

Pecans

One ounce (19 halves) of raw pecans contains 2.6 grams protein, 196 calories and 2.7 grams fiber.

Potassium - 116 mg Phosphorus - 79 mg Calcium - 20 mg Magnesium - 34 mg Iron - 0.72 mg Manganese - 1.276 mg Zinc - 1.28 mg Copper - 0.34 mg Selenium - 1.1 mcg Also contains trace amounts of other minerals.

Vitamin C - 0.3 mg Vitamin B1 (thiamine) - 0.187 mg Vitamin B2 (riboflavin) - 0.01 mg Niacin - 0.331 mg Pantothenic Acid - 0.245 mg Vitamin B6 - 0.06 mg Folate - 6 mcg Vitamin A - 16 IU Vitamin E - 0.4 mg Vitamin K - 1 mcg Contains some other vitamins in small amounts.

Pine Nuts / Pignolias One ounce of pine

nuts (167 kernels) contains 3.88 grams of protein, 191 calories and 1.0 grams of dietary fiber.

Potassium - 169 mg Phosphorus - 163 mg Calcium - 5 mg Magnesium - 71 mg Iron - 1.57 mg Sodium - 1 mg Manganese - 2.495 mg Zinc - 1.83 mg Copper - 0.375 mg Selenium - 0.2 mcg Also contains trace amounts of other minerals.

Vitamin C - 0.2 mg Vitamin B1 (thiamine) - 0.103 mg Vitamin B2 (riboflavin) - 0.064 mg Niacin - 1.244 mg Pantothenic Acid - 0.089 mg Vitamin B6 - 0.027 mg Folate - 10 mcg Vitamin A - 8 IU Vitamin E - 2.65 mg Vitamin K - 15.3 mcg Contains some other vitamins in small amounts.

Pistachios

One ounce of dry roasted pistachio nuts (no salt) (49 kernels) contains 6.05 grams of protein, 162 calories and 2.9 grams of dietary fiber.

Potassium - 295 mg Phosphorus - 137 mg Calcium - 31 mg Magnesium - 34 mg Iron - 1.19 mg Sodium - 3 mg Manganese - 0.361 mg Zinc - 0.65 mg Copper - 0.376 mg Selenium - 2.6 mcg 

Vitamin C - 0.7 mg Vitamin B1 (thiamine) - 0.238 mg Vitamin B2 (riboflavin) - 0.045 mg Niacin - 0.404 mg Pantothenic Acid - 0.145 mg Vitamin B6 - 0.361 mg Folate - 14 mcg Vitamin A - 74 IU 

Also contains trace amounts of other minerals.

Vitamin E - 0.55 mg Vitamin K - 3.7 mcg Contains some other vitamins in small amounts.

Pumpkin Seeds

One ounce of roasted pumpkin or squash seed kernals (no salt) contains 8.46 grams of protein, 163 calories and 1.8 grams of dietary fiber.

Potassium - 223 mg Phosphorus - 333 mg Calcium - 15 mg Magnesium - 156 mg Iron - 2.29 mg Sodium - 5 mg Manganese - 1.273 mg Zinc - 2.17 mg Copper - 0.361 mg Selenium - 2.7 mcg Also contains trace amounts of other minerals.

Vitamin C - 0.5 mg Vitamin B1 (thiamine) - 0.02 mg Vitamin B2 (riboflavin) - 0.043 mg Niacin - 1.256 mg Pantothenic Acid - 0.162 mg Vitamin B6 - 0.028 mg Folate - 16 mcg Vitamin A - 2 IU Vitamin E - 0.16 mg Vitamin K - 1.3 mcg Contains some other vitamins in small amounts.

Quinoa

100 grams of cooked quinoa contain 4.4 grams protein, 120 calories and 2.8 grams dietary fiber.

Potassium - 172 mg Phosphorus - 152 mg Calcium - 17 mg Magnesium - 64 mg Iron - 1.49 mg Sodium - 7 mg Manganese - 0.631 mg Zinc - 1.09 mg Copper - 0.192 mg Selenium - 2.8 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.107 mg Vitamin B2 (riboflavin) - 0.11 mg Niacin - 0.412 mg Vitamin B6 - 0.123 mg Folate - 42 mcg Vitamin A - 5 IU Vitamin E - 0.63 mg Contains some other vitamins in small amounts.

Rice - Brown

100 grams of cooked brown rice contain 2.32 grams of protein, 112 calories and 1.8 grams of dietary fiber.

Potassium - 79 mg Phosphorus - 77 mg Calcium - 10 mg Magnesium - 44 mg Iron - 0.53 mg Sodium - 1 mg Manganese - 1.097 mg Zinc - 0.62 mg Copper - 0.081 mg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.102 mg Vitamin B2 (riboflavin) - 0.012 mg Niacin - 1.33 mg Pantothenic Acid - 0.392 mg Vitamin B6 - 0.149 mg Folate - 4 mcg Contains some other vitamins in small amounts.

Rice - Wild

100 grams of cooked wild rice contain 3.99

Potassium - 101 mg Phosphorus - 82 mg Calcium - 3 mg 

Vitamin B1 (thiamine) - 0.052 mg Vitamin B2 (riboflavin) -

grams of protein, 101 calories and 1.8 grams of dietary fiber

Magnesium - 32 mg Iron - 0.6 mg Sodium - 3 mg Manganese - 0.282 mg Zinc - 1.34 mg Copper - 0.121 mg Selenium - 0.8 mcg Also contains trace amounts of other minerals.

0.087 mg Niacin - 1.287 mg Pantothenic Acid - 0.154 mg Vitamin B6 - 0.135 mg Folate - 26 mcg Vitamin A - 3 IU Vitamin E - 0.24 mg Vitamin K - 0.5 mcg Contains some other vitamins in small amounts.

Rye

100 grams of rye contain 10.34 grams protein, 338 calories and 14.6 grams dietary fiber.

Potassium - 510 mg Phosphorus - 332 mg Calcium - 24 mg Magnesium - 110 mg Iron - 2.63 mg Sodium - 2 mg Manganese - 2.577 mg Zinc - 2.65 mg Copper - 0.367 mg Selenium - 13.9 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.316 mg Vitamin B2 (riboflavin) - 0.251 mg Niacin - 4.27 mg Pantothenic Acid - 1.456 mg Vitamin B6 - 0.294 mg Folate - 38 mcg Vitamin A - 11 IU Vitamin E - 0.85 mg Vitamin K - 5.9 mcg Contains some other vitamins in small amounts.

Sesame Seeds

One tablespoon of dried sesame seeds (no salt) contains 1.6 grams of protein, 52 calories and 1.1 grams of dietary fiber.

Potassium - 42 mg Phosphorus - 57 mg Calcium - 88 mg Magnesium - 32 mg Iron - 1.31 mg Sodium - 1 mg Manganese - 0.221 mg Zinc - 0.7 mg Copper - 0.367 mg Selenium - 3.1 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.071 mg Vitamin B2 (riboflavin) - 0.022 mg Niacin - 0.406 mg Pantothenic Acid - 0.005 mg Vitamin B6 - 0.071 mg Folate - 9 mcg Vitamin A - 1 IU Vitamin E - 0.02 mg Contains some other vitamins in small amounts.

Spelt

100 grams of cooked, spelt contain 5.5 grams protein, 127 calories and 3.9 grams dietary fiber.

Potassium - 143 mg Phosphorus - 150 mg Calcium - 10 mg Magnesium - 49 mg Iron - 1.67 mg Sodium - 5 mg Manganese - 1.091 mg Zinc - 1.25 mg Copper - 0.215 mg Selenium - 4 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.103 mg Vitamin B2 (riboflavin) - 0.03 mg Niacin - 2.57 mg Vitamin B6 - 0.08 mg Folate - 13 mcg Vitamin A - 4 IU Vitamin E - 0.26 mg Contains some other vitamins in small amounts.

Sunflower Seeds

One ounce of sunflower seed kernels, dry-roasted without salt contains 5.48 grams of protein, 165 calories and 3.1 grams of dietary fiber.

Potassium - 241 mg Phosphorus - 327 mg Calcium - 20 mg Magnesium - 37 mg Iron - 1.08 mg Sodium - 1 mg Manganese - 0.598 mg Zinc - 1.5 mg Copper - 0.519 mg Selenium - 22.5 mcg Also contains trace amounts of other minerals.

Vitamin C - 0.4 mg Vitamin B1 (thiamine) - 0.03 mg Vitamin B2 (riboflavin) - 0.07 mg Niacin - 1.996 mg Pantothenic Acid - 1.996 mg Vitamin B6 - 0.228 mg Folate - 67 mcg Vitamin A - 3 IU Vitamin E - 7.4 mg Vitamin K - 0.8 mcg Contains some other vitamins in small amounts.

Walnuts

1 ounce (14 halves) English walnuts contains 4.32 mg protein, 185 calories and 1.9 mg fiber.

Potassium - 125 mg Phosphorus - 98 mg Calcium - 28 mg Magnesium - 45 mg Iron - 0.82 mg Sodium - 1 mg Manganese - 0.968 mg Zinc - 0.88 mg Copper - 0.45 mg Selenium - 1.4 mcg Also contains trace amounts of other minerals.

Vitamin C - 0.4 mg Vitamin B1 (thiamine) - 0.097 mg Vitamin B2 (riboflavin) - 0.043 mg Niacin - 0.319 mg Pantothenic Acid - 0.162 mg Vitamin B6 - 0.152 mg Folate - 28 mcg Vitamin A - 6 IU Vitamin E - 0.2 mg Vitamin K - 0.8 mcg Contains some other vitamins in small amounts.

Wheat - Durum

100 grams of durum wheat contain 13.68 grams protein and 339 calories.

Potassium - 431 mg Phosphorus - 508 mg Calcium - 34 mg Magnesium - 144 mg Iron - 3.52 mg Sodium - 2 mg Manganese - 3.012 mg Zinc - 4.16 mg Copper - 0.553 mg Selenium - 89.4 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.419 mg Vitamin B2 (riboflavin) - 0.121 mg Niacin - 6.738 mg Pantothenic Acid - 0.935 mg Vitamin B6 - 0.419 mg Folate - 43 mcg Contains some other vitamins in small amounts.

Wheat - Hard Red 100 grams of hard

red wheat contain 15.40 grams protein, 329 calories and 12.2 grams of dietary fiber.

Potassium - 340 mg Phosphorus - 332 mg Calcium - 25 mg Magnesium - 124 mg Iron - 3.6 mg Sodium - 2 mg Manganese - 4.055 mg 

Vitamin B1 (thiamine) - 0.504 mg Vitamin B2 (riboflavin) - 0.11 mg Niacin - 5.71 mg Pantothenic Acid - 0.935 mg Vitamin B6 - 0.336 mg 

Zinc - 2.78 mg Copper - 0.41 mg Selenium - 70.7 mcg Also contains trace amounts of other minerals.

Folate - 43 mcg Vitamin A - 9 IU Vitamin E - 1.01 mg Vitamin K - 1.9 mcg Contains some other vitamins in small amounts.

Wheat - Hard White 100 grams of hard

white wheat contain 11.31 grams protein, 342 calories and 12.2 grams dietary fiber.

Potassium - 432 mg Phosphorus - 355 mg Calcium - 32 mg Magnesium - 93 mg Iron - 4.56 mg Sodium - 2 mg Manganese - 3.821 mg Zinc - 3.33 mg Copper - 0.363 mg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.387 mg Vitamin B2 (riboflavin) - 0.108 mg Niacin - 4.381 mg Pantothenic Acid - 0.954 mg Vitamin B6 - 0.368 mg Folate - 38 mcg Vitamin A - 9 IU Vitamin E - 1.01 mg Vitamin K - 1.9 mcg Contains some other vitamins in small amounts.

Meat/Protein Protein/Fiber Minerals Vitamins

Beef

Six ounces of lean, chuck beef, braised contains 49.2 grams of protein, 505 calories and 32.59 grams of fat.

Potassium - 393 mg Phosphorus - 296 mg Calcium - 27 mg Magnesium - 32 mg Iron - 4.11 mg Sodium - 80 mg Zinc - 11.32 mg Manganese - 0.017 mg Copper - 0.168 mg Selenium - 45.9 mcg Also contains a small amount of other minerals.

Vitamin B1 (thiamine) - 0.1 mg Vitamin B2 (riboflavin) - 0.291 mg Niacin - 6.979 mg Pantothenic Acid - 0.971 mg Vitamin B6 - 0.0481 mg Folate - 15 mcg Vitamin B12 - 3.62 mcg Vitamin E - 0.87 mg Vitamin K - 3.1 mcg Vitamin D - 14 IU Contains some other vitamins in small amounts.

Cheddar Cheese

One cup of shredded cheddar cheese contains 28.14 grams of protein, 455 calories and 37.45 grams of fat.

Potassium - 111 mg Phosphorus - 579 mg Calcium - 815 mg Magnesium - 32 mg Iron - 0.77 mg Sodium - 702 mg Manganese - 0.011 mg Zinc - 3.51 mg 

Vitamin B1 (thiamine) - 0.031 mg Vitamin B2 (riboflavin) - 0.424 mg Niacin - 0.09 mg Pantothenic Acid - 0.467 mg Vitamin B6 - 0.084 mg Folate - 20 mcg 

Copper - 0.35 mg Selenium - 15.7 mcg Also contains trace amounts of other minerals.

Vitamin B12 - 0.94 mcg Vitamin A - 1132 IU Vitamin E - 0.33 mg Vitamin K - 3.2 mcg Vitamin D - 27 IU Contains some other vitamins in small amounts.

Cottage Cheese

Four ounces of low fat 2% cottage cheese contains 13.37 grams protein, 97 calories and 2.77 grams of fat.

Potassium - 95 mg Phosphorus - 184 mg Calcium - 103 mg Magnesium - 8 mg Iron - 0.17 mg Sodium - 373 mg Zinc - 0.46 mg Copper - 0.034 mg Selenium - 11.2 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.046 mg Vitamin B2 (riboflavin) - 0.224 mg Niacin - 0.122 mg Pantothenic Acid - 0.286 mg Vitamin B6 - 0.025 mg Folate - 11 mcg Vitamin B12 - 0.51 mcg Vitamin A - 84 IU Vitamin E - 0.05 mg Contains some other vitamins in small amounts.

Cream Cheese

Three ounces (1 small package) of cream cheese contains 5.04 grams of protein, 291 calories and 29.1 grams of fat.

Potassium - 117 mg Phosphorus - 90 mg Calcium - 83 mg Magnesium - 8 mg Iron - 0.32 mg Sodium - 273 mg Manganese - 0.009 mg Zinc - 0.43 mg Copper - 0.016 mg Selenium - 2 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.017 mg Vitamin B2 (riboflavin) - 0.106 mg Niacin - 0.123 mg Pantothenic Acid - 0.484 mg Vitamin B6 - 0.03 mg Folate - 9 mcg Vitamin B12 - 0.21 mcg Vitamin A - 1075 IU Vitamin E - 0.55 mg Vitamin K - 2.9 mcg Vitamin D - 21 IU Contains some other vitamins in small amounts.

Chicken Breast

100 grams of chicken breast, roasted with skin contains 29.80 grams of protein, 197 calories and 7.78 grams of fat.

Potassium - 245 mg Phosphorus - 214 mg Calcium - 14 mg Magnesium- 27 mg Iron - 1.07 mg Sodium - 71 mg Manganese - 0.018 mg Zinc - 1.02 mg Copper - 0.05 mg Selenium - 24.7 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.066 mg Vitamin B2 (riboflavin) - 0.119 mg Niacin - 12.71 mg Pantothenic Acid - 0.936 mg Vitamin B6 - 0.56 mg Folate - 4 mcg Vitamin B12 - 0.32 mcg Vitamin A - 93 IU Vitamin E - 0.27 mg Vitamin K - 0.3 mcg 

Vitamin D - 5 IU Contains some other vitamins in small amounts.

Chicken (dark meat) 100 grams of dark

meat, roasted with skin contains 25.97 grams of protein, 253 calories and 15.78 grams of fat.

Potassium - 220 mg Phosphorus - 168 mg Calcium - 15 mg Magnesium - 22 mg Iron - 1.36 mg Sodium - 87 mg Manganese - 0.021 mg Zinc - 2.49 mg Copper - 0.077 mg Selenium - 20.2 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.066 mg Vitamin B2 (riboflavin) - 0.21 mg Niacin - 6.359 mg Pantothenic Acid - 1.11 mg Vitamin B6 - 0.31 mg Folate - 7 mcg Vitamin B12 - 0.29 mcg Vitamin A - 201 IU Contains some other vitamins in small amounts.

Cows Milk

One cup of whole milk(without added Vit A & D) contains 7.69 grams of protein and 149 calories.

Potassium - 322 mg Phosphorus - 205 mg Calcium - 276 mg Magnesium - 24 mg Iron - 0.07 mg Sodium - 105 mg Manganese - 0.01 mg Zinc - 0.9 mg Copper - 0.061 mg Selenium - 9 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.112 mg Vitamin B2 (riboflavin) - 0.0412 mg Niacin - 0.217 mg Pantothenic Acid - 0.91 mg Vitamin B6 - 0.088 mg Folate - 12 mcg Vitamin B12 - 1.1 mcg Vitamin A - 395 IU Vitamin E - 0.17 mg Vitamin K - 0.7 mcg Vitamin D - 5 IU Contains some other vitamins in small amounts.

Cream - Half and Half One fluid ounce of

half and half (equal to 2 individual container servings) contains 0.89 grams of protein, 39 calories and 3.47 grams of fat.

Potassium - 39 mg Phosphorus - 29 mg Calcium - 32 mg Magnesium - 3 mg Iron - 0.02 mg Sodium - 12 mg Zinc - 0.15 mg Copper - 0.003 mg Selenium - 0.5 mcg Also contains trace amounts of other minerals.

Vitamin C - 0.3 mg Vitamin B1 (thiamine) - 0.011 mg Vitamin B2 (riboflavin) - 0.045 mg Niacin - 0.024 mg Pantothenic Acid - 0.087 mg Vitamin B6 - 0.012 mg Folate - 1 mcg Vitamin B12 - 0.1 mcg Vitamin A - 107 IU Vitamin E - 0.1 mg Vitamin K - 0.4 mcg Vitamin D - 2 IU Contains some other vitamins in small amounts.

Cream - Heavy Whipping Cream One fluid ounce of

heavy whipping cream with no sugar added contains 0.61 grams of protein, 103 calories and 11.03 grams of fat.

Potassium - 22 mg Phosphorus - 18 mg Calcium - 19 mg Magnesium - 2 mg Iron - 0.01 mg Sodium - 11 mg Zinc - 0.07 mg Copper - 0.002 mg Selenium - 0.1 mcg Also contains trace amounts of other minerals.

Vitamin C - 0.2 mg Vitamin B1 (thiamine) - 0.007 mg Vitamin B2 (riboflavin) - 0.033 mg Niacin - 0..12 mg Pantothenic Acid - 0.076 mg Vitamin B6 - 0.008 mg Folate - 1 mcg Vitamin B12 - 0.05 mcg Vitamin A - 438 IU Vitamin E - 0.32 mg Vitamin K - 1 mcg Vitamin D - 8 IU Contains some other vitamins in small amounts.

Eggs

Two eggs scrambled, with no salt added contain 13.53 grams of protein, 204 calories and 14.9 grams of fat.

Potassium - 168 mg Phosphorus - 207 mg Calcium - 87 mg Magnesium - 15 mg Iron - 1.46 mg Sodium - 342 mg Manganese - 0.027 mg Zinc - 1.22 mg Copper - 0.017 mg Selenium - 27.4 mcg Also contains trace amounts of other minerals.

Vitamin C - 0.2 mg Vitamin B1 (thiamine) - 0.063 mg Vitamin B2 (riboflavin) - 0.533 mg Niacin - 0.096 mg Pantothenic Acid - 1.229 mg Vitamin B6 - 0.144 mg Folate - 37 mcg Vitamin B12 - 0.94 mcg Vitamin A - 642 IU Vitamin E - 1.33 mg Vitamin K - 4.9 mcg Vitamin D - 59 IU Contains some other vitamins in small amounts.

Fish - Anchovies

One ounce of boneless anchovies, canned in oil and drained contains 8.19 grams of protein, 60 calories and 2.75 grams of fat.

Potassium - 154 mg Phosphorus - 71 mg Calcium - 66 mg Magnesium - 20 mg Iron - 1.31 mg Sodium - 1040 mg Manganese - 0.028 mg Zinc - 0.69 mg Copper - 0.096 mg Selenium - 19.3 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.022 mg Vitamin B2 (riboflavin) - 0.103 mg Niacin - 5.643 mg Pantothenic Acid - 0.258 mg Vitamin B6 - 0.058 mg Folate - 4 mcg Vitamin B12 - 0.25 mcg Vitamin A - 11 IU Vitamin E - 0.94 mg Vitamin K - 3.4 mcg Vitamin D - 20 IU Contains some other vitamins in small amounts.

Fish - Catfish

100 grams of catfish, cooked with dry heat contains 18.72 grams of protein, 152 calories and 8.02 grams of fat.

Potassium - 321 mg Phosphorus - 245 mg Calcium - 9 mg Magnesium - 26 mg Iron - 0.82 mg Sodium - 80 mg Manganese - 0.02 mg Zinc - 1.05 mg Copper - 0.122 mg Selenium - 14.5 mcg Also contains trace amounts of other minerals.

Vitamin C - 0.8 mg Vitamin B1 (thiamine) - 0.42 mg Vitamin B2 (riboflavin) - 0.073 mg Niacin - 2.513 mg Pantothenic Acid - 0.617 mg Vitamin B6 - 0.163 mg Folate - 7 mcg Vitamin B12 - 2.8 mcg Vitamin A - 50 IU Contains some other vitamins in small amounts.

Fish - Caviar

One ounce of caviar, black or red contains 6.97 grams of protein, 71 calories and 5.07 grams of fat.

Potassium - 51 mg Phosphorus - 101 mg Calcium - 78 mg Magnesium - 85 mg Iron - 3.37 mg Sodium - 425 mg Manganese - 0.014 mg Zinc - 0.27 mg Copper - 0.031 mg Selenium - 18.6 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.054 mg Vitamin B2 (riboflavin) - 0.176 mg Niacin - 0.034 mg Pantothenic Acid - 0.992 mg Vitamin B6 - 0.091 mg Folate - 14 mcg Vitamin B12 - 5.67 mcg Vitamin A - 257 IU Vitamin E - 0.54 mg Vitamin K - 0.2 mcg Vitamin D - 33 IU Contains some other vitamins in small amounts.

Fish - Cod

100 grams of cod cooked with dry heat contains 22.83 grams of protein, 105 calories and 0.86 grams of fat.

Potassium - 244 mg Phosphorus - 138 mg Calcium - 14 mg Magnesium - 42 mg Iron - 0.49 mg Sodium - 78 mg Manganese - 0.02 mg Zinc - 0.58 mg Copper - 0.036 mg Selenium - 37.6 mcg Also contains trace amounts of other minerals.

Vitamin C - 1 mg Vitamin B1 (thiamine) - 0.088 mg Vitamin B2 (riboflavin) - 0.079 mg Niacin - 2.513 mg Pantothenic Acid - 0.18 mg Vitamin B6 - 0.283 mg Folate - 8 mcg Vitamin B12 - 1.05 mcg Vitamin A - 47 IU Vitamin E - 0.81 mg Vitamin K - 0.1 mcg Vitamin D - 46 IU Contains some other vitamins in small amounts.

Fish - Herring

100 grams of herring cooked with dry heat,

Potassium - 419 mg Phosphorus - 303 mg Calcium - 74 mg 

Vitamin C - 0.7 mg Vitamin B1 (thiamine) - 0.112 mg 

contains 23.03 grams of protein, 203 calories and 11.59 grams of fat.

Magnesium - 41 mg Iron - 1.41 mg Sodium - 115 mg Manganese - 0.04 mg Zinc - 1.27 mg Copper - 0.118 mg Selenium - 46.8 mcg Also contains trace amounts of other minerals.

Vitamin B2 (riboflavin) - 0.229 mg Niacin - 4.124 mg Pantothenic Acid - 0.74 mg Vitamin B6 - 0.348 mg Folate - 12 mcg Vitamin B12 - 13.14 mcg Vitamin A - 120 IU Vitamin E - 1.37 mg Vitamin K - 0.1 mcg Vitamin D - 214 IU Contains some other vitamins in small amounts.

Fish - Perch

100 grams of perch cooked with dry heat, contains 24.86 grams of protein, 117 calories and 1.18 grams of fat.

Potassium - 344 mg Phosphorus - 257 mg Calcium - 102 mg Magnesium - 38 mg Iron - 1.16 mg Sodium - 79 mg Manganese - 0.9 mg Zinc - 1.43 mg Copper - 0.192 mg Selenium - 16.1 mcg Also contains trace amounts of other minerals.

Vitamin C - 1.7 mg Vitamin B1 (thiamine) - 0.08 mg Vitamin B2 (riboflavin) - 0.12 mg Niacin - 1.9 mg Pantothenic Acid - 0.87 mg Vitamin B6 - 0.14 mg Folate - 6 mcg Vitamin B12 - 2.2 mcg Vitamin A - 32 IU Contains some other vitamins in small amounts.

Fish - Pollock

100 grams of Atlantic pollock cooked with dry heat, contains 24.92 grams of protein, 118 calories and 1.26 grams of fat.

Potassium - 456 mg Phosphorus - 283 mg Calcium - 77 mg Magnesium - 86 mg Iron - 0.59 mg Sodium - 110 mg Manganese - 0.019 mg Zinc - 0.6 mg Copper - 0.064 mg Selenium - 46.8 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.054 mg Vitamin B2 (riboflavin) - 0.225 mg Niacin - 3.983 mg Pantothenic Acid - 0.413 mg Vitamin B6 - 0.331 mg Folate - 3 mcg Vitamin B12 - 3.68 mcg Vitamin A - 40 IU Contains some other vitamins in small amounts.

Fish - Salmon

100 grams of wild, Atlantic salmon cooked with dry heat, contains 25.44 grams of protein, 182 calories and 8.13 grams of fat.

Potassium - 628 mg Phosphorus - 256 mg Calcium - 15 mg Magnesium - 37 mg Iron - 1.03 mg Sodium - 56 mg Manganese - 0.021 mg Zinc - 0.82 mg Copper - 0.321 mg 

Vitamin B1 (thiamine) - 0.275 mg Vitamin B2 (riboflavin) - 0.487 mg Niacin - 10.077 mg Pantothenic Acid - 1.92 mg Vitamin B6 - 0.944 mg Folate- 29 mcg Vitamin B12 - 3.05 mcg 

Selenium - 46.8 mcg Also contains trace amounts of other minerals.

Vitamin A - 44 IU Contains some other vitamins in small amounts.

Fish - Sardines

100 grams of Atlantic sardines, canned in oil, drained solids with bone, contains 24.62 grams of protein, 208 calories and 11.45 grams of fat.

Potassium - 397 mg Phosphorus - 490 mg Calcium - 382 mg Magnesium - 39 mg Iron - 2.92 mg Sodium - 505 mg Manganese - 0.108 mg Zinc - 1.31 mg Copper - 0.186 mg Selenium - 52.7 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.08 mg Vitamin B2 (riboflavin) - 0.227 mg Niacin - 5.245 mg Pantothenic Acid - 0.64 mg Vitamin B6 - 0.167 mg Folate - 10 mcg Vitamin B12 - 8.94 mcg Vitamin A - 108 IU Vitamin E - 2.04 mg Vitamin D - 193 IU Vitamin K - 2.6 mcg Contains some other vitamins in small amounts.

Fish - Tuna

100 grams of bluefin tuna, cooked with dry heat, contains 29.91 grams of protein, 184 calories and 6.28 grams of fat.

Potassium - 323 mg Phosphorus - 326 mg Calcium - 10 mg Magnesium - 64 mg Iron - 1.31 mg Sodium - 50 mg Manganese- 0.02 mg Zinc - 0.77 mg Copper - 0.11 mg Selenium 46.8 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.278 mg Vitamin B2 (riboflavin) - 0.306 mg Niacin - 10.54 mg Pantothenic Acid - 1.37 mg Vitamin B6 - 0.525 mg Folate - 2 mcg Vitamin B12 - 10.88 mcg Vitamin A - 2520 IU Contains some other vitamins in small amounts.

Goat Milk

One cup of goat milk contains 8.69 grams of protein, 168 calories and 10.1 grams of fat.

Potassium - 498 mg Phosphorus - 271 mg Calcium - 327 mg Magnesium - 34 mg Iron - 0.12 mg Sodium - 122 mg Manganese - 0.044 mg Zinc - 0.73 mg Copper - 0.112 mg Selenium - 3.4 mcg Also contains trace amounts of other minerals.

Vitamin C - 3.2 mg Vitamin B1 (thiamine) - 0.117 mg Vitamin B2 (riboflavin) - 0.337 mg Niacin - 0.676 mg Pantothenic Acid - 0.756 mg Vitamin B6 - 0.112 mg Folate - 2 mcg Vitamin B12 - 0.17 mcg Vitamin A - 483 IU Vitamin E - 0.17 mg Vitamin K - 0.7 mcg Contains some other vitamins in small amounts.

Goat Cheese

100 grams of semisoft goat cheese, contains 21.58 grams of protein, 364 calories and 29.84 grams of fat.

Potassium - 158 mg Phosphorus - 375 mg Calcium - 298 mg Magnesium - 29 mg Iron - 1.62 mg Sodium - 515 mg Manganese - 0.093 mg Zinc - 0.66 mg Copper - 0.564 mg Selenium - 3.8 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.072 mg Vitamin B2 (riboflavin) - 0.676 mg Niacin - 1.148 mg Pantothenic Acid - 0.19 mg Vitamin B6 - 0.06 mg Folate - 2 mcg Vitamin B12 - 0.22 mcg Vitamin A - 1464 IU Vitamin D - 22 IU Vitamin E - 0.26 mg Vitamin K - 2.5 mcg Contains some other vitamins in small amounts.

Lamb

100 grams of shoulder of lamb, roasted, contains 22.51 grams of protein, 276 calories and 22.51 grams of fat.

Potassium - 251 mg Phosphorus - 184 mg Calcium - 20 mg Magnesium - 23 mg Iron - 1.97 mg Sodium - 66 mg Manganese - 0.022 mg Zinc - 5.23 mg Copper - 0.108 mg Selenium - 26.2 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.09 mg Vitamin B2 (riboflavin) - 0.24 mg Niacin - 6.15 mg Pantothenic Acid - 0.7 mg Vitamin B6 - 0.13 mg Folate - 21 mcg Vitamin B12 - 2.64 mcg Vitamin E - 0.14 mg Vitamin K - 4.6 mcg Vitamin D - 2 IU Contains some other vitamins in small amounts.

Pork

100 grams of lean roast pork, center loin, contains 27.55 grams of protein, 199 calories and 9.01 grams of fat.

Potassium - 362 mg Phosphorus - 219 mg Calcium - 25 mg Magnesium - 22 mg Iron - 1.04 mg Sodium - 66 mg Manganese - 0.016 mg Zinc - 2.09 mg Copper - 0.07 mg Selenium - 43.2 mcg Also contains trace amounts of other minerals.

Vitamin C - 1 mg Vitamin B1 (thiamine) - 0.912 mg Vitamin B2 (riboflavin) - 0.266 mg Niacin - 5.454 mg Pantothenic Acid - 0.694 mg Vitamin B6 - 0.371 mg Folate - 4 mcg Vitamin B12 - 0.58 mcg Vitamin A - 7 IU Contains some other vitamins in small amounts.

Soybeans - Roasted 100 grams of

roasted soybeans, with no salt, contains 35.22 grams of protein,

Potassium - 1470 mg Phosphorus - 363 mg Calcium - 138 mg Magnesium - 145 mg Iron - 3.9 mg 

Vitamin C - 2.2 mg Vitamin B1 (thiamine) - 0.1 mg Vitamin B2 (riboflavin) - 0.145 mg 

471 calories, 25.4 grams of fat and 17.7 grams of fiber.

Sodium - 4 mg Manganese - 2.158 mg Zinc - 3.14 mg Copper - 0.828 mg Selenium - 19.1 mcg Also contains trace amounts of other minerals.

Niacin - 1.41 mg Pantothenic Acid - 0.453 mg Vitamin B6 - 0.208 mg Folate - 211 mcg Contains some other vitamins in small amounts.

Soy Milk

One cup of original, unfortified, soy milk contains 7.95 grams of protein, 131 calories, 4.25 grams of fat and 1.5 grams of fiber.

Potassium - 287 mg Phosphorus - 126 mg Calcium - 61 mg Magnesium - 61 mg Iron - 1.56 mg Sodium - 124 mg Manganese - 0.542 mg Zinc - 0.29 mg Copper - 0.311 mg Selenium - 11.7 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.146 mg Vitamin B2 (riboflavin) - 0.168 mg Niacin - 1.247 mg Pantothenic Acid - 0.906 mg Vitamin B6 - 0.187 mg Folate - 44 mcg Vitamin A - 7 IU Vitamin E - 0.27 mg Vitamin K - 7.3 mcg Contains some other vitamins in small amounts.

Turkey Breast

100 grams of roast turkey breast contains 28.71 grams of protein, 189 calories and 7.41 grams of fat.

Potassium - 288 mg Phosphorus - 210 mg Calcium - 21 mg Magnesium - 27 mg Iron - 1.4 mg Sodium - 63 mg Manganese - 0.02 mg Zinc - 2.03 mg Copper - 0.047 mg Selenium - 29.1 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.057 mg Vitamin B2 (riboflavin) - 0.131 mg Niacin - 6.365 mg Pantothenic Acid - 0.634 mg Vitamin B6 - 0.48 mg Folate - 6 mcg Vitamin B12 - 0.36 mcg Contains some other vitamins in small amounts.

Turkey Bacon

100 grams of cooked turkey bacon contains 29.6 grams of protein, 382 calories annd 27.9 grams of fat.

Potassium - 395 mg Phosphorus - 460 mg Calcium - 9 mg Magnesium - 29 mg Iron - 2.11 mg Sodium - 2285 mg Zinc - 3.03 mg Copper - 0.15 mg Selenium - 25.8 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.06 mg Vitamin B2 (riboflavin) - 0.24 mg Niacin - 3.53 mg Vitamin B6 - 0.32 mg Folate - 9 mcg Vitamin B12 - 0.36 mcg Vitamin E - 1.03 mg Vitamin K - 7.1 mcg Vitamin D - 16 IU Contains some other vitamins in small amounts.

Veal

100 grams of braised veal cubes contains 34.94 grams of protein, 188 calories and 4.31 grams of fat.

Potassium - 342 mgPhosphorus - 239 mg Calcium - 29 mg Magnesium - 28 mg Iron - 1.44 mg Sodium - 93 mg Manganese - 0.04 mg Zinc - 6.01 mg Copper - 0.153 mg Selenium - 15.2 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.07 mg Vitamin B2 (riboflavin) - 0.4 mg Niacin - 8.3 mg Pantothenic Acid - 1.19 mg Vitamin B6 - 0.38 mg Folate - 16 mcg Vitamin B12 - 1.67 mcg Vitamin E - 0.45 mg Contains some other vitamins in small amounts.

Yogurt

One cup of plain, whole milk yogurt contains 8.5 grams of protein, 149 calories and 7.96 grams of fat.

Potassium - 380 mg Phosphorus - 233 mg Calcium - 296 mg Magnesium - 29 mg Iron - 0.12 mg Sodium - 113 mg Manganese - 0.01 mg Zinc - 1.45 mg Copper - 0.022 mg Selenium - 5.4 mcg Also contains trace amounts of other minerals.

Vitamin C - 1.2 mg Vitamin B1 (thiamine) - 0.071 mg Vitamin B2 (riboflavin) - 0.348 mg Niacin - 0.184 mg Pantothenic Acid - 0.953 mg Vitamin B6 - 0.078 mg Folate - 17 mcg Vitamin B12 - 0.91 mcg Vitamin A - 243 IU Vitamin E - 0.15 mg Vitamin K - 0.5 mcg Vitamin D - 5 IU Contains some other vitamins in small amounts.

Sour Cream

100 grams of sour cream contains 2.07 grams of protein, 193 calories and 19.73 grams of fat.

Potassium - 141 mg Phosphorus - 115 mg Calcium - 110 mg Magnesium - 10 mg Iron - 0.17 mg Sodium - 80 mg Manganese - 0.11 mg Zinc - 0.38 mg Copper - 0.019 mg Selenium - 2.6 mcg Also contains trace amounts of other minerals.

Vitamin C - 0.9 mg Vitamin B1 (thiamine) - 0.036 mg Vitamin B2 (riboflavin) - 0.172 mg Niacin - 0.109 mg Pantothenic Acid - 0.336 mg Vitamin B6 - 0.057 mg Folate - 7 mcg Vitamin B12 - 0.28 mcg Vitamin A - 623 IU Vitamin E - 0.44 mg Vitamin K - 1.8 mcg Vitamin D - 14 IU Contains some other vitamins in small amounts.

Turkey Leg

100 grams of roasted turkey leg contains 27.87

Potassium - 280 mg Phosphorus - 199 mg Calcium - 32 mg 

Vitamin B1 (thiamine) - 0.06 mg Vitamin B2 (riboflavin) -

grams of protein, 208 calories and 9.82 grams of fat.

Magnesium - 23 mg Iron 2.3 mg Sodium - 77 mg Manganese - 0.023 mg Zinc - 4.27 mg Copper - 0.154 mg Selenium - 37.8 mcg Also contains trace amounts of other minerals.

0.241 mg Niacin - 3.561 mg Pantothenic Acid - 1.205 mg Vitamin B6 - 0.33 mg Folate - 9 mcg Vitamin B12 - 0.36 mcg Vitamin E - 0.62 mg Vitamin K - 4.1 mcg Vitamin D - 4 IU Contains some other vitamins in small amounts.

Low Fat Yogurt

One cup of plain, low fat, yogurt contains 12.86 grams of protein, 154 calories and 3.8 grams of fat.

Potassium - 573 mg Phosphorus - 353 mg Calcium - 448 mg Magnesium - 42 mg Iron - 0.2 mg Sodium - 172 mg Manganese - 0.01 mg Zinc - 2.18 mg Copper - 0.032 mg Selenium - 8.1 mcg Also contains trace amounts of other minerals.

Vitamin C - 2 mg Vitamin B1 (thiamine) - 0.108 mg Vitamin B2 (riboflavin) - 0.524 mg Niacin - 0.279 mg Pantothenic Acid - 1.448 mg Vitamin B6 - 0.12 mg Folate - 27 mcg Vitamin B12 - 1.37 mcg Vitamin A - 125 IU Vitamin E - 0.07 mg Vitamin K - 0.5 mcg Vitamin D - 2 IU Contains some other vitamins in small amounts.

Hot Dog (Turkey)

One turkey hot dog (45 grams) contains 5.5 grams of protein, 100 calories and 7.78 grams of fat.

Potassium - 176 mg Phosphorus - 77 mg Calcium - 67 mg Magnesium - 6 mg Iron - 0.66 mg Sodium - 485 mg Manganese - 0.015 mg Zinc - 0.83 mg Copper - 0.032 mg Selenium - 6.8 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.016 mg Vitamin B2 (riboflavin) - 0.081 mg Niacin - 1.656 mg Pantothenic Acid - 0.252 mg Vitamin B6 - 0.064 mg Folate - 4 mcg Vitamin B12 - 0.37 mcg Vitamin E - 0.28 mg Vitamin D - 10 IU Contains some other vitamins in small amounts.

Roast Duck

100 grams of roast duck contains 18.99 grams of protein, 337 calories and 28.35 grams of fat.

Potassium - 204 mg Phosphorus - 156 mg Calcium - 11 mg Magnesium - 16 mg Iron - 2.7 mg Sodium - 59 mg Manganese - 0.019 mg 

Vitamin B1 (thiamine) - 0.174 mg Vitamin B2 (riboflavin) - 0.269 mg Niacin - 4.825 mg Pantothenic Acid - 1.098 mg Vitamin B6 - 0.18 mg 

Zinc - 1.86 mg Copper - 0.227 mg Selenium 20 mcg Also contains trace amounts of other minerals.

Folate - 6 mcg Vitamin B12 - 0.3 mcg Vitamin A - 210 IU Vitamin E - 0.7 mg Vitamin K - 5.1 mcg Vitamin D - 3 IU Contains some other vitamins in small amounts.

Hamburger

One 90% lean ground beef patty (82 grams) broiled contains 21.41 grams grams of protein, 178 calories and 9.62 grams of fat.

Potassium - 273 mg Phosphorus - 166 mg Calcium - 11 mg Magnesium - 18 mg Iron - 2.22 mg Sodium - 56 mg Manganese - 0.011 mg Zinc - 5.22 mg Copper - 0.075 mg Selenium - 17.7 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.036 mg Vitamin B2 (riboflavin) - 0.143 mg Niacin - 4.64 mg Pantothenic Acid - 0.532 mg Vitamin B6 - 0.326 mg Folate - 7 mcg Vitamin B12 - 2.1 mcg Vitamin E - 0.34 mg Vitamin K - 0.9 mcg Vitamin D - 6 IU Contains some other vitamins in small amounts.

Bacon

Four slices of pork bacon (32 grams), cured, broiled, pan-fried or roasted contains 11.85 grams of protein, 173 calories and 13.37 grams fat.

Potassium - 181 mg Phosphorus - 171 mg Calcium - 4 mg Magnesium - 11 mg Iron - 0.46 mg Sodium - 739 mg Zinc - 1.12 mg Copper - 0.052 mg Selenium - 19.8 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.129 mg Vitamin B2 (riboflavin) - 0.084 mg Niacin - 3.552 mg Pantothenic Acid - 0.375 mg Vitamin B6 - 0.112 mg Folate - 1 mcg Vitamin B12 - 0.39 mcg Vitamin A - 12 IU Vitamin E - 0.1 mg Vitamin D - 13 IU Contains some other vitamins in small amounts.

Pork Sausage

Four small links of pork sausage (64 grams) contains 7.67 grams of protein, 196 calories and 18.07 grams of fat.

Potassium - 309 mg Phosphorus - 100 mg Calcium - 7 mg Magnesium - 7 mg Iron - 0.38 mg Sodium - 529 mg Zinc - 0.84 mg Copper - 0.113 mg Selenium - 11.7 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.136 mg Vitamin B2 (riboflavin) - 0.115 mg Niacin - 1.796 mg Pantothenic Acid - 0.343 mg Vitamin B6 - 0.115 mg Folate - 1 mcg Vitamin B12 - 0.42 mcg Vitamin E - 0.16 mg Vitamin D - 28 IU 

Contains some other vitamins in small amounts.

Beef Sausage

100 grams of fresh beef sausage, cooked contains 18.21 grams of protein, 332 calories and 27.98 grams of fat.

Potassium - 258 mg Phosphorus - 141 mg Calcium - 11 mg Magnesium - 14 mg Iron - 1.57 mg Sodium - 652 mg Zinc - 4.38 mg Copper - 0.069 mg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.048 mg Vitamin B2 (riboflavin) - 0.15 mg Niacin - 3.6 mg Pantothenic Acid - 0.515 mg Vitamin B6 - 0.313 mg Folate - 3 mcg Vitamin B12 - 2.01 mcg Vitamin A - 81 IU Vitamin E - 0.24 mg Vitamin K - 1.1 mcg Vitamin D - 18 IU Contains some other vitamins in small amounts.

Beef Jerky

One once of beef jerky contains 9.41 grams of protein, 115 calories, 0.5 grams fiber and 7.26 grams fat.

Potassium - 169 mg Phosphorus - 115 mg Calcium - 6 mg Magnesium - 14 mg Iron - 1.54 mg Sodium - 627 mg Manganese - 0.031 mg Zinc - 2.3 mg Copper - 0.064 mg Selenium - 3 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.044 mg Vitamin B2 (riboflavin) - 0.04 mg Niacin - 0.491 mg Pantothenic Acid - 0.046 mg Vitamin B6 - 0.051 mg Folate - 38 mcg Vitamin B12 - 0.28 mcg Vitamin E - 0.14 mg Vitamin K - 0.7 mcg Vitamin D - 3 IU Contains some other vitamins in small amounts.

Hot Dog (Beef)

One beef hot dog (45 grams) contains 5.06 grams of protein, 148 calories and 13.31 grams of fat.

Potassium - 70 mg Phosphorus - 72 mg Calcium - 6 mg Magnesium - 6 mg Iron - 0.68 mg Sodium - 513 mg Manganese - 0.037 mg Zinc - 1.11 mg Copper - 0.083 mg Selenium 3.7 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.018 mg Vitamin B2 (riboflavin) - 0.066 mg Niacin - 1.067 mg Pantothenic Acid - 0.11 mg Vitamin B6 - 0.04 mg Folate - 2 mcg Vitamin B12 - 0.77 mcg Vitamin E - 0.09 mg Vitamin K - 0.8 mcg Vitamin D - 16 IU Contains some other vitamins in small amounts.

Ground Turkey

One four once ground turkey patty contains 22.44 grams of protein, 193 calories and 10.78 grams of fat.

Potassium - 221 mg Phosphorus - 161 mg Calcium - 20 mg Magnesium - 20 mg Iron - 1.58 mg Sodium - 88 mg Manganese - 0.016 mg Zinc - 2.35 mg Copper - 0.074 mg Selenium - 30.5 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.044 mg Vitamin B2 (riboflavin) - 0.138 mg Niacin - 3.952 mg Pantothenic Acid - 0.667 mg Vitamin B6 - 0.32 mg Folate - 6 mcg Vitamin B12 - 0.27 mcg Vitamin E - 0.28 mg Vitamin K - 0.7 mcg Vitamin D - 7 IU Contains some other vitamins in small amounts.

Ground Chicken

100 grams of cooked ground chicken contains 23.28 grams of protein, 189 calories and 10.92 grams of fat.

Potassium - 677 mg Phosphorus - 234 mg Calcium - 8 mg Magnesium - 28 mg Iron - 0.93 mg Sodium - 75 mg Manganese - 0.016 mg Zinc - 1.92 mg Copper - 0.062 mg Selenium - 14.3 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.121 mg Vitamin B2 (riboflavin) - 0.302 mg Niacin - 7.107 mg Pantothenic Acid - 1.327 mg Vitamin B6 - 0.538 mg Folate - 2 mcg Vitamin B12 - 0.51 mcg Vitamin E - 0.39 mg Vitamin K - 2.1 mcg Contains some other vitamins in small amounts.

Vitamin/Mineral

Sources Indication Efficacy Claims

Fat Soluble Vitamins can be stored in the body and need not be consumed daily. While it is difficult to "overdose" on them from ordinary sources, consuming mega doses of fat soluble vitamins, especially A and D, can lead to a dangerous buildup in the body.Abbreviations: IU=International Units; mg=milligrams; mcg=micrograms.

Vitamin ARetinolMen: 3 000 IUWomen: 2 700 IU

Liver, fortified Milk (Retinol form - see below for Carotene sources.)

Essential for eyes, skin and the proper function of the immune system. Helps maintain hair, bones and teeth.

Deficiency: Night blindness; reduced hair growth in children; loss of apetite; dry, rough skin; lowered resistance to infection; dry eyes.Overdose: Headaches; blurred vision; fatigue; diarrhea; irregular periods; joint and bone pain; dry, cracked skin; rashes; loss of hair; vomiting, liver damage.

 

Beta Carotene(Pro-Vitamin A)(See Vitamin A)

Carrots, Squash, Broccoli, Green Leafy Vegetables

Antioxidant. Converted to Vitamin A in the body. (See Vitamin A)

  The antioxidant properties of this nutrient may be a factor in

reducing the risk of certain forms of cancer.

Vitamin DMen: 100 IUWomen: 100 IU

Egg Yolk, Milk, Exposure to sun enables body to make its own Vitamin D.

Helps build and maintain teeth and bones. Enhances calcium absorption.

Deficiency: Rickets in children; bone softening in adults; osteoporosis.Overdose: Calcium deposits in organs; fragile bones; renal and cardiovascular damage.

 

Vitamin EMen: 9-10 mgWomen: 6-7 mg

Corn or Cottonseed Oil, Butter, Brown Rice, Soybean Oil, Vegetable oils such as Corn, Cottonseed or Soybean, Nuts, Wheat Germ.

Antioxidant. Helps form red blood cells, muscles and other tissues. Preserves fatty acids.

Deficiency: Rare, seen primarily in premature or low birth weight babies or children who do not absorb fat properly. Causes nerve abnormalities.Overdose: Unknown.

The antioxidant properties of this nutrient may be a factor in reducing the risk of certain forms of cancer.

Vitamin KNone established.Estimated at 0.03 mcg/kg

Green Vegetables, Liver, also made by intestinal bacteria.

Needed for normal blood clotting.

Deficiency:Defective blood coagulation.Overdose: Jaundice in infants.  

Water Soluble Vitamins are not stored in the body and should therefore be consumed daily.

ThiamineVitamin B1Men: 0.8 - 1.3 mgWomen: 0.8 mg

Sunflower Seeds, Pork, whole and enriched Grains, dried Beans.

Necessary for carbohydrate metabolism and muscle coordination. Promotes proper nerve function.

Deficiency:Anxiety; hysteria; depression; muscle cramps; loss of apetite; in extreme cases beriberi (mostly in alcoholics).Overdose:Unknown, although excess of one B vitamin may cause deficiency of others.

 

RiboflavinVitamin   B2 Men: 1.3 - 1.6 mgWomen: 1.1 mg

Liver, Milk, Spinach, enriched Noodles, Mushrooms.

Needed for metabolism of all foods and the release of energy to cells. Essential to the functioning of Vitamin B6 and Niacin.

Deficiency: Cracks and sores around the mouth and nose; visual problems.Overdose: See Vitamin B1.

 

NiacinVitamin B3Men: 16-23 mgWomen: 14-16 mgNiacin is converted to niacinamide in the body.

Mushrooms, Bran, Tuna, Chicken, Beef, Peanuts, enriched Grains.

Needed in many enzymes that convert food to energy. Helps maintain a healthy digestive tract and nervous system. In very large doses, lower cholesterol (large doses should only be taken under the advice of a

Deficiency:In extreme cases, pellagra, a disease characterized by dermatitis, diarrhea and mouth sores.Overdose:Hot flashes; ulcers; liver disorders; high blood sugar and uric acid; cardiac arrythmias.

 

physician).

Pantothenic AcidVitamin B5Men: 2.5 mgWomen: 2.5 mg

Abundant in animal tissues, whole grain cereals and legumes.

Converts food to molecular forms. Needed to manufacture adrenal hormones and chemicals that regulate nerve function.

Deficiency:Unclear in humans.Overdose:See Vitamin   B1 .

 

Vitamin B6PyridoxineMen: 1.8 mgWomen: 1.5 mg

Animal protein foods, Spinach, Broccoli, Bananas.

Needed for protein metabolism and absorption, carbohydrate metabolism. Helps form red blood cells. Promotes nerve and brain function.

Deficiency:Anemia, irritability, patches of itchy, scaling skin; convulsions.Overdose:Nerve damage.

 

Vitamin B12CyanocobalaminMen: 2 mcgWomen: 2 mcg

Found almost exclusively in animal products.

Builds genetic material. Helps form red blood cells.

Deficiency:Pernicious anemia; nerve damage. (Note: Deficiency rare except in strict vegetarians, the elderly or people with malabsorption disorders.)Overdose:See Vitamin B1.

 

Biotin60 mcg

Cheese, Egg, Yolk, Cauliflower, Peanut Butter

Needed for metabolism of glucose and formation of certain fatty acids. Essential for proper body chemistry.

Deficiency:Seborrhic dermatitis in infants. Rare in adults, but can be induced by consuming large amounts of egg whites - anorexia, nausea, vomiting, dry scaly skin.Overdose:See Vitamin B1

 

Folic Acid(Folacin)Men: 180-220 mgWomen: 160-190 mg

Green, leafy vegetables, Orange Juice, organ Meats, Sprouts.

Essential for the manufacture of genetic material as well as protein metabolism and red blood cellformation.

Deficiency: Impaired cell division; anemia; diarrhea; gastrointestinal upsets.Overdose: Convulsions in epileptics. May mask pernicious anemia (see Vitamin B12 deficiency).

Adequate amounts of this nutrient in the first stage of pregnancy may reduce the risks of neural tube birth defects.

Vitamin CAscorbic AcidMen: 40 mgWomen: 30 mg

Citrus Fruits, Strawberries, Broccoli, Green Peppers

Antioxidant. Helps bind cells together and strengthens blood vessel walls. Helps maintain healthy gums. Aids in the absorption of iron.

Deficiency: Muscle weakness, bleeding gums; easy bruising. In extreme cases, scurvy.Overdose: Unknown.

The antioxidant properties of this nutrient may be a factor in reducing the risk of certain forms of

cancer. May reduce the effects of the common cold.

Minerals in organic products essential for body functions.

CalciumMen: 800 - 1000 mgWomen: 700-800 mg

Milk, Yogurt, Cheese, Sardines, Broccoli, Turnip Greens.

Helps build strong bones and teeth. Promotes muscle and nerve function. Helps blood to clot. Helps activate enzymes needed to convert food to energy.

Deficiency: Rickets in children; osteomalacia (soft bones) and osteoporosis in adults.Overdose: Constipation, Kidney Stones, calcium deposits in body tissues. Hinders absorption of iron and other minerals.

 

PhosphorusMen: 1000 mgWomen: 850 mg (3-6 g)

Chicken Breast, Milk, Lentils, Egg Yolks, Nuts, Cheese

With calcium builds bones and teeth. Needed for metabolism, body chemistry, nerve and muscle function.

Deficiency: (Rare) Weakness; bone pain; Anorexia.Overdose: Hindersbody's   absorptio n of calcium.  

MagnesiumMen: 230 - 250 mgWomen: 200 - 210 mg

Spinach, Beef Greens, Broccoli, Tofu, Popcorn, Cashews, Wheat Bran

Activates enzymes needed to release energy in body. Needed by cells for genetic material and bone growth.

Deficiency: Nausea, irritability, muscle weakness; twitching; cramps, cardiac arrhythmias.

Overdose: Nausea, vomiting, low blood pressure, nervous system disorders.

Warning: Overdose can be fatal to people with kidney disease.

 

PotassiumMen: 40-80 mmolWomen: 40-80 mmol (3-6 g)

Peanuts, Bananas, Orange Juice, Green Beans, Mushrooms, Oranges, Broccoli, Sunflower Seeds.

Helps maintain regular fluid balance. Needed for nerve and muscle function.

Deficiency: Nausea, anorexia, muscle weakness, irritability. (Occurs most often in persons with prolonged diarrhea.)Overdose:Rare.

 

Iron (Elemental)Men: 8-10 mgWomen: 8-13 mg

Liver, lean Meats, Kidney beans, enriched Bread, Raisins.Note: Oxalic acid in spinach hinders iron absorption.

Essential for making hemoglobin, the red substance in blood that acrries oxygen to body cells.

Deficiency:Skin pallor; weakness; fatigue; headaches; shortness of breath (all signs of iron-deficiency anemia)Overdose:Toxic buildup in liver and in rare instances the heart.

 

ZincMen: 12 mgWomen: 9 mg

Oysters, Shrimp, Crab, Beef, Turkey, whole Grains, Peanuts, Beans.

Necessary element in more than 100 enzymes that are essential to digestion and metabolism.

Deficiency:Slow healing of wounds; loss of taste; retarded growth and delayed sexual development in children.Overdose:Nausea, vomiting; diarrhea; abdominal pain; gastric bleeding.

 

Selenium0.05-0.2 mg

Adequate amounts are found in Seafood, Kidney, Liver and

Antioxidant. Interacts with Vitamin E to

Deficiency: Unknown in humans.Overdose:Finger nail changes, hair loss.

 

other meats. Grains and other Seed contain varying amounts depending on the soil content.

prevent breakdown of fats and body chemicals.

Copper2-3 mg

The richest sources of copper in the diet are Liver and other organ Meats, Seafoods, Nuts and Seeds.

Component of several enzymes, including on needed to make skin, hair and other pigments. Stimulates iron absorption. Needed to make red blood cells, connective tissue and nerve fibres.

Deficiency: Rare in adults. Infants may develop a type of anemia marked by abnormal development of bones, nerve tissue and lungs.Overdose: Liver disease; vomiting; diarrhea.

 

Manganese2-5 mg

Tea, whole Grains and Cereal products are the richest dietary   source s. Adequate amounts are found in Fruits and Vegetables.

Needed for normal tendon and bone structure. Component of some enzymes important in metabolism.

Deficiency: Unknown in humans.Overdose: Generally results from inhalation of manganese containing dust or fumes, not dietary ingestion.  

Molybdenum0.15-0.3 mg

The concentration in food varies depending on the environment in which the food was grown. Milk, Beans, Breads and Cereals contribute the highest amounts.

Component of enzymes needed in metabolism. Helps regulate iron storage.

Deficiency: Unknown in humans.Overdose:Gout-like joint pain.