Food Sources & Recommended Dietary Allowances (RDAs) of Vitamins & Minerals

Table of Contents

Vitamins:

• Vitamin B12 • Thiamin (B1) • Riboflavin (B2) • Niacin (B3) • Pantothenic acid (B5) • Pyridoxal (B6) • Biotin • Folate • Vitamin A • Vitamin C • Vitamin D • Vitamin E • Vitamin K

Minerals:

• Magnesium • Potassium • Calcium • Iron • Phosphorus • Iodine • Zinc • Manganese • Copper • Selenium

Additional Nutrients:

• Choline • Omega-3

1

Vitamin B12 Recommended Dietary Allowances (RDAs) for Vitamin B12

Age Male Female Pregnancy Lactation

0–6 months* 0.4 mcg 0.4 mcg

7–12 months* 0.5 mcg 0.5 mcg

1–3 years 0.9 mcg 0.9 mcg

4–8 years 1.2 mcg 1.2 mcg

9–13 years 1.8 mcg 1.8 mcg

14+ years 2.4 mcg 2.4 mcg 2.6 cg 2.8 mcg

* Adequate Intake * Daily Value

Food Sources of Vitamin B12

Selected Food Sources of Vitamin B12

Food

Micrograms (mcg)

per serving Percent

DV*

Clams, cooked, 3 ounces 84.1 3,504

Liver, beef, cooked, 3 ounces 70.7 2,946

Trout, rainbow, wild, cooked, 3 ounces 5.4 225

Salmon, sockeye, cooked, 3 ounces 4.8 200

Trout, rainbow, farmed, cooked, 3 ounces 3.5 146

Tuna fish, light, canned in water, 3 ounces 2.5 104

Nutritional yeasts, fortified with 100% of the DV for vitamin B12, 1 serving

2.4 100

Cheeseburger, double patty and bun, 1 sandwich 2.1 88

Haddock, cooked, 3 ounces 1.8 75

Beef, top sirloin, broiled, 3 ounces 1.4 58

Milk, low-fat, 1 cup 1.2 50

2

Food

Micrograms (mcg)

per serving Percent

DV*

Yogurt, fruit, low-fat, 8 ounces 1.1 46

Cheese, Swiss, 1 ounce 0.9 38

Beef taco, 1 soft taco 0.9 38

Breakfast cereals, fortified with 25% of the DV for vitamin B12, 1 serving

0.6 25

Ham, cured, roasted, 3 ounces 0.6 25

Egg, whole, hard boiled, 1 large 0.6 25

Chicken, breast meat, roasted, 3 ounces 0.3 13

Sourced from: FoodData Central, National Institutes of Health

*See also: The U.S. Department of Agriculture’s (USDA’s) provides a comprehensive list of foods containing vitamin B12 arranged by nutrient content and by food name.

3

Thiamin (B1) Recommended Dietary Allowances (RDAs) for Thiamin

Age Male Female Pregnancy Lactation

Birth to 6 months* 0.2 mg 0.2 mg

7–12 months* 0.3 mg 0.3 mg

1–3 years 0.5 mg 0.5 mg

4–8 years 0.6 mg 0.6 mg

9–13 years 0.9 mg 0.9 mg

14–18 years 1.2 mg 1.0 mg 1.4 mg 1.4 mg

19-50 years 1.2 mg 1.1 mg 1.4 mg 1.4 mg

51+ years 1.2 mg 1.1 mg

*Adequate Intake * Daily Value

Selected Food Sources of Thiamin

Food

Milligrams (mg) per

serving Percent

DV*

Rice, white, long grain, enriched, parboiled, ½ cup 1.4 117

Breakfast cereals, fortified with 100% of the DV for thiamin, 1 serving 1.2 100

Egg noodles, enriched, cooked, 1 cup 0.5 42

Pork chop, bone-in, broiled, 3 ounces 0.4 33

Trout, cooked, dry heat, 3 ounces 0.4 33

Black beans, boiled, ½ cup 0.4 33

English muffin, plain, enriched, 1 muffin 0.3 25

Mussels, blue, cooked, moist heat, 3 ounces 0.3 25

Tuna, Bluefin, cooked, dry heat, 3 ounces 0.2 17

Macaroni, whole wheat, cooked, 1 cup 0.2 17

4

Acorn squash, cubed, baked, ½ cup 0.2 17

Rice, brown, long grain, not enriched, cooked, ½ cup 0.1 8

Bread, whole wheat, 1 slice 0.1 8

Orange juice, prepared from concentrate, 1 cup 0.1 8

Sunflower seeds, toasted, 1 ounce 0.1 8

Beef steak, bottom round, trimmed of fat, braised, 3 ounces 0.1 8

Yogurt, plain, low fat, 1 cup 0.1 8

Oatmeal, regular and quick, unenriched, cooked with water, ½ cup 0.1 8

Corn, yellow, boiled, 1 medium ear 0.1 8

Milk, 2%, 1 cup 0.1 8

Barley, pearled, cooked, 1 cup 0.1 8

Cheddar cheese, 1½ ounces 0 0

Chicken, meat and skin, roasted, 3 ounces 0 0

Apple, sliced, 1 cup 0 0

Sourced from: National Institutes of Health

*See also: The U.S. Department of Agriculture’s (USDA’s) provides a comprehensive list of foods containing thiamin arranged by nutrient content and by food name.

5

Riboflavin (B2) Recommended Dietary Allowances (RDAs) for Riboflavin

Age Male Female Pregnancy Lactation

Birth to 6 months* 0.3 mg 0.3 mg

7–12 months* 0.4 mg 0.4 mg

1–3 years 0.5 mg 0.5 mg

4–8 years 0.6 mg 0.6 mg

9–13 years 0.9 mg 0.9 mg

14–18 years 1.3 mg 1.0 mg 1.4 mg 1.6 mg

19-50 years 1.3 mg 1.1 mg 1.4 mg 1.6 mg

51+ years 1.3 mg 1.1 mg

* Adequate Intake * Daily Value

Selected Food Sources of Riboflavin

Food

Milligrams (mg) per

serving Percent

DV*

Beef liver, pan fried, 3 ounces 2.9 223

Breakfast cereals, fortified with 100% of the DV for riboflavin, 1 serving 1.3 100

Oats, instant, fortified, cooked with water, 1 cup 1.1 85

Yogurt, plain, fat free, 1 cup 0.6 46

Milk, 2% fat, 1 cup 0.5 38

Beef, tenderloin steak, boneless, trimmed of fat, grilled, 3 ounces 0.4 31

Clams, mixed species, cooked, moist heat, 3 ounces 0.4 31

Mushrooms, portabella, sliced, grilled, ½ cup 0.3 23

Almonds, dry roasted, 1 ounce 0.3 23

Cheese, Swiss, 3 ounces 0.3 23

6

Rotisserie chicken, breast meat only, 3 ounces 0.2 15

Egg, whole, scrambled, 1 large 0.2 15

Quinoa, cooked, 1 cup 0.2 15

Bagel, plain, enriched, 1 medium (3½"–4” diameter) 0.2 15

Salmon, pink, canned, 3 ounces 0.2 15

Spinach, raw, 1 cup 0.1 8

Apple, with skin, 1 large 0.1 8

Kidney beans, canned, 1 cup 0.1 8

Macaroni, elbow shaped, whole wheat, cooked, 1 cup 0.1 8

Bread, whole wheat, 1 slice 0.1 8

Cod, Atlantic, cooked, dry heat, 3 ounces 0.1 8

Sunflower seeds, toasted, 1 ounce 0.1 8

Tomatoes, crushed, canned, ½ cup 0.1 8

Rice, white, enriched, long grain, cooked, ½ cup 0.1 8

Rice, brown, long grain, cooked, ½ cup 0 0

Sourced from: National Institutes of Health

*See also: The U.S. Department of Agriculture’s (USDA’s) provides a comprehensive list of foods containing riboflavin arranged by nutrient content and food name.

7

Niacin (B3) Recommended Dietary Allowances (RDAs) for Niacin

Age Male Female Pregnancy Lactation

Birth to 6 months* 2 mg 2 mg

7–12 months* 4 mg NE 4 mg NE

1–3 years 6 mg NE 6 mg NE

4–8 years 8 mg NE 8 mg NE

9–13 years 12 mg NE 12 mg NE

14–18 years 16 mg NE 14 mg NE 18 mg NE 17 mg NE

19+ years 16 mg NE 14 mg NE 18 mg NE 17 mg NE

* Adequate Intake * Daily Value

Selected Food Sources of Niacin

Food

Milligrams (mg) per

serving

Percent

DV**

Beef liver, pan fried, 3 ounces 14.9 93

Chicken breast, meat only, grilled, 3 ounces 10.3 64

Marinara (spaghetti) sauce, ready to serve, 1 cup 10.3 64

Turkey breast, meat only, roasted, 3 ounces 10.0 63

Salmon, sockeye, cooked, 3 ounces 8.6 54

Tuna, light, canned in water, drained, 3 ounces 8.6 54

Pork, tenderloin, roasted, 3 ounces 6.3 39

Beef, ground, 90% lean, pan-browned, 3 ounces 5.8 36

Rice, brown, cooked, 1 cup 5.2 33

Breakfast cereals fortified with 25% DV niacin 5.0 31

Peanuts, dry roasted, 1 ounce 4.2 26

Rice, white, enriched, cooked, 1 cup 2.3 14

8

Potato (russet), baked, 1 medium 2.3 14

Sunflower seeds, dry roasted, 1 ounce 2.0 13

Bread, whole wheat, 1 slice 1.4 9

Pumpkin seeds, dry roasted, 1 ounce 1.3 8

Soymilk, unfortified, 1 cup 1.3 8

Bread, white, enriched, 1 slice 1.3 8

Lentils, boiled and drained, ½ cup 1.0 6

Bulgur, cooked, 1 cup 0.9 6

Banana, 1 medium 0.8 5

Edamame, frozen, prepared, ½ cup 0.7 4

Raisins, ½ cup 0.6 4

Tomatoes, cherry, ½ cup 0.5 3

Broccoli, boiled, drained, chopped, ½ cup 0.4 3

Cashews, dry roasted, 1 ounce 0.4 3

Yogurt, plain, low fat, 1 cup 0.3 2

Apple, 1 medium 0.2 1

Chickpeas, canned, drained, 1 cup 0.2 1

Milk, 1% milkfat, 1 cup 0.2 1

Spinach, frozen, chopped, boiled, ½ cup 0.2 1

Tofu, raw, firm, ½ cup 0.2 1

Onions, chopped, ½ cup 0.1 1

Egg, large 0 0

Sourced from: National Institutes of Health

*See also: The U.S. Department of Agriculture’s (USDA’s) provides a comprehensive list of foods containing niacin arranged by nutrient content.

9

Pantothenic acid (B5) Adequate Intakes (AIs) for Pantothenic Acid

Age Male Female Pregnancy Lactation

Birth to 6 months 1.7 mg 1.7 mg

7–12 months 1.8 mg 1.8 mg

1–3 years 2 mg 2 mg

4–8 years 3 mg 3 mg

9–13 years 4 mg 4 mg

14–18 years 5 mg 5 mg 6 mg 7 mg

19+ years 5 mg 5 mg 6 mg 7 mg

Selected Food Sources of Pantothenic Acid * Daily Value

Food

Milligrams (mg) per

serving Percent

DV*

Beef liver, boiled, 3 ounces 8.3 166

Breakfast cereals, fortified with 100% of the DV

5 100

Shitake mushrooms, cooked, ½ cup pieces 2.6 52

Sunflower seeds, ¼ cup 2.4 48

Chicken, breast meat, skinless, roasted, 3 ounces

1.3 26

Tuna, fresh, bluefin, cooked, 3 ounces 1.2 24

Avocados, raw, ½ avocado 1.0 20

Milk, 2% milkfat, 1 cup 0.9 18

Mushrooms, white, stir fried, ½ cup sliced 0.8 16

Potatoes, russet, flesh and skin, baked, 1 medium

0.7 14

Egg, hard boiled, 1 large 0.7 14

10

Greek yogurt, vanilla, nonfat, 5.3-ounce container

0.6 12

Ground beef, 85% lean meat, broiled, 3 ounces

0.6 12

Peanuts, roasted in oil, ¼ cup 0.5 10

Broccoli, boiled, ½ cup 0.5 10

Whole-wheat pita, 1 large 0.5 10

Chickpeas, canned, ½ cup 0.4 8

Rice, brown, medium grain, cooked, ½ cup

0.4 8

Oats, regular and quick, cooked with water, ½ cup

0.4 8

Cheese, cheddar, 1.5 ounces 0.2 4

Carrots, chopped, raw, ½ cup 0.2 4

Cabbage, boiled, ½ cup 0.1 2

Clementine, raw, 1 clementine 0.1 2

Tomatoes, raw, chopped or sliced, ½ cup 0.1 2

Cherry tomatoes, raw, ½ cup 0 0

Apple, raw, slices, ½ cup 0 0

Sourced from: National Institutes of Health

*See also: The U.S. Department of Agriculture’s (USDA’s) provides a comprehensive list of foods containing pantothenic acid arranged by nutrient content.

11

Pyridoxal (B6) Recommended Dietary Allowances (RDAs) for Vitamin B6

Age Male Female Pregnancy Lactation

Birth to 6 months 0.1 mg* 0.1 mg*

7–12 months 0.3 mg* 0.3 mg*

1–3 years 0.5 mg 0.5 mg

4–8 years 0.6 mg 0.6 mg

9–13 years 1.0 mg 1.0 mg

14–18 years 1.3 mg 1.2 mg 1.9 mg 2.0 mg

19–50 years 1.3 mg 1.3 mg 1.9 mg 2.0 mg

51+ years 1.7 mg 1.5 mg

* Adequate Intake (AI)

Selected Food Sources of Vitamin B6

Food Milligrams (mg) per

serving Percent

DV*

Chickpeas, canned, 1 cup 1.1 65

Beef liver, pan fried, 3 ounces 0.9 53

Tuna, yellowfin, fresh, cooked, 3 ounces 0.9 53

Salmon, sockeye, cooked, 3 ounces 0.6 35

Chicken breast, roasted, 3 ounces 0.5 29

Breakfast cereals, fortified with 25% of the DV for vitamin B6

0.4 25

Potatoes, boiled, 1 cup 0.4 25

Turkey, meat only, roasted, 3 ounces 0.4 25

Banana, 1 medium 0.4 25

Marinara (spaghetti) sauce, ready to serve, 1 cup 0.4 25

Ground beef, patty, 85% lean, broiled, 3 ounces 0.3 18

12

Waffles, plain, ready to heat, toasted, 1 waffle 0.3 18

Bulgur, cooked, 1 cup 0.2 12

Cottage cheese, 1% low-fat, 1 cup 0.2 12

Squash, winter, baked, ½ cup 0.2 12

Rice, white, long-grain, enriched, cooked, 1 cup 0.1 6

Nuts, mixed, dry-roasted, 1 ounce 0.1 6

Raisins, seedless, ½ cup 0.1 6

Onions, chopped, ½ cup 0.1 6

Spinach, frozen, chopped, boiled, ½ cup 0.1 6

Tofu, raw, firm, prepared with calcium sulfate, ½ cup 0.1 6

Watermelon, raw, 1 cup 0.1 6

* Daily Value

Sourced from: National Institutes of Health

*See also: The U.S. Department of Agriculture’s (USDA’s) provides a comprehensive list of foods containing vitamin B6 arranged by nutrient content and by food name.

13

Biotin Adequate Intakes (AIs) for Biotin

Age Male Female Pregnancy Lactation

Birth to 6 months 5 mcg 5 mcg

7–12 months 6 mcg 6 mcg

1–3 years 8 mcg 8 mcg

4–8 years 12 mcg 12 mcg

9–13 years 20 mcg 20 mcg

14–18 years 25 mcg 25 mcg 30 mcg 35 mcg

19+ years 30 mcg 30 mcg 30 mcg 35 mcg

Selected Food Sources of Biotin

Food

Micrograms (mcg) per

serving Percent

DV*

Beef liver, cooked, 3 ounces 30.8 103

Egg, whole, cooked 10.0 33

Salmon, pink, canned in water, 3 ounces 5.0 17

Pork chop, cooked, 3 ounces 3.8 13

Hamburger patty, cooked, 3 ounces 3.8 13

Sunflower seeds, roasted, ¼ cup 2.6 9

Sweet potato, cooked, ½ cup 2.4 8

Almonds, roasted, ¼ cup 1.5 5

Tuna, canned in water, 3 ounces 0.6 2

Spinach, boiled, ½ cup 0.5 2

Broccoli, fresh, ½ cup 0.4 1

Cheddar cheese, mild, 1 ounce 0.4 1

14

Milk, 2%, 1 cup 0.3 1

Plain yogurt, 1 cup 0.2 1

Oatmeal, 1 cup 0.2 1

Banana, ½ cup 0.2 1

Whole wheat bread, 1 slice 0.0 0

Apple, ½ cup 0.0 0

* Daily Value

Sourced from: National Institutes of Health

15

Folate Recommended Dietary Allowances (RDAs) for Folate

Age Male Female Pregnancy Lactation

Birth to 6 months*

65 mcg DFE*

65 mcg DFE*

7–12 months* 80 mcg DFE*

80 mcg DFE*

1–3 years 150 mcg DFE

150 mcg DFE

4–8 years 200 mcg DFE

200 mcg DFE

9–13 years 300 mcg DFE

300 mcg DFE

14–18 years 400 mcg DFE

400 mcg DFE 600 mcg DFE 500 mcg DFE

19+ years 400 mcg DFE

400 mcg DFE 600 mcg DFE 500 mcg DFE

*Adequate Intake (AI)

Food Sources of Folate

Food Serving Size Micrograms per Serving

Percent Daily Value

Spinach, boiled ½ cup 131 33 Black-eyed peas (cowpeas), boiled

½ cup 105 26

Breakfast cereal, fortified with 25% of the DV for folate

1 cup 100 25

Rice, white, medium-grain, cooked

½ cup 90 23

Asparagus, boiled 4 spears 89 22 Spaghetti, enriched, cooked

½ cup 83 21

16

Brussels sprouts, frozen, boiled

½ cup 78 20

Lettuce, romaine, shredded

1 cup 64 16

Avocado, raw, sliced ½ cup 59 15 Spinach, raw 1 cup 58 15 Broccoli, chopped, frozen, cooked

½ cup 52 13

Mustard greens, chopped, frozen, boiled

½ cup 52 13

Green peas, frozen, boiled

½ cup 47 12

Kidney beans, canned

½ cup 46 12

Bread, white 1 slice 43 11 Peanuts, dry roasted 1 oz 41 10 Wheat germ 2 tbsp 40 10 Tomato juice, canned

¾ cup 36 9

Crab, Dungeness 3 oz 36 9 Orange juice ¾ cup 35 9 Turnip greens, frozen, boiled

½ cup 32 8

Orange, fresh 1 small 29 7 Papaya, raw, cubed ½ cup 27 7 Banana 1 medium 26 6 Yeast, baker’s ¼ tsp 23 6 Egg, hard-boiled 1 large 22 6 Cantaloupe, raw 1 wedge 14 4 Halibut, cooked 3 oz 12 3

Sourced from: FoodData Central, National Institutes of Health

*See also: The U.S. Department of Agriculture’s (USDA’s) provides a comprehensive list of foods containing folate arranged by nutrient content and by food name.

17

Calcium Table 1: Recommended Dietary Allowances (RDAs) for Calcium

Age Male Female Pregnant Lactating

0–6 months* 200 mg 200 mg

7–12 months* 260 mg 260 mg

1–3 years 700 mg 700 mg

4–8 years 1,000 mg 1,000 mg

9–13 years 1,300 mg 1,300 mg

14–18 years 1,300 mg 1,300 mg 1,300 mg 1,300 mg

19–50 years 1,000 mg 1,000 mg 1,000 mg 1,000 mg

51–70 years 1,000 mg 1,200 mg

71+ years 1,200 mg 1,200 mg

* Adequate Intake (AI)

Selected Food Sources of Calcium

Food Milligrams (mg) per serving Percent DV*

Yogurt, plain, low fat, 8 ounces 415 32

Orange juice, calcium fortified, 1 cup 349 27

Mozzarella, part skim, 1.5 ounces 333 26

Sardines, canned in oil, with bones, 3 ounces 325 25

Cheddar cheese, 1.5 ounces 307 24

Milk, nonfat, 1 cup** 299 23

Soymilk, calcium fortified, 1 cup 299 23

Milk, reduced fat (2% milk fat), 1 cup 293 23

Milk, buttermilk, lowfat, 1 cup 284 22

Milk, whole (3.25% milk fat), 1 cup 276 21

Yogurt, fruit, low fat, 6 ounces 258 20

18

Selected Food Sources of Calcium

Food Milligrams (mg) per serving Percent DV*

Tofu, firm, made with calcium sulfate, ½ cup*** 253 19

Salmon, pink, canned, solids with bone, 3 ounces 181 14

Cottage cheese, 1% milk fat, 1 cup 138 11

Tofu, soft, made with calcium sulfate, ½ cup*** 138 11

Breakfast cereals, fortified with 10% of the DV for calcium, 1 seving

130 10

Frozen yogurt, vanilla, soft serve, ½ cup 103 8

Turnip greens, fresh, boiled, ½ cup 99 8

Kale, fresh, cooked, 1 cup 94 7

Ice cream, vanilla, ½ cup 84 6

Chia seeds, 1 tablespoon 76 6

Chinese cabbage (bok choi), raw, shredded, 1 cup 74 6

Bread, white, 1 slice 73 6

Tortilla, corn, one, 6” diameter 46 4

Tortilla, flour, one, 6” diameter 32 2

Sour cream, reduced fat, 2 tablespoons 31 2

Bread, whole-wheat, 1 slice 30 2

Kale, raw, chopped, 1 cup 24 2

Broccoli, raw, ½ cup 21 2

Cream cheese, regular, 1 tablespoon 14 1

*The Daily Value for calcium is 1,000 milligrams for adults and children ages four years and older.

Source: National Institutes of Health

*See also: The U.S. Department of Agriculture’s (USDA’s) provides a comprehensive list of foods containing calcium arranged by nutrient content and by food name.

19

Iron Recommended Dietary Allowances (RDAs) for Iron Age Male Female Pregnancy Lactation Birth to 6 months 0.27 mg* 0.27 mg* 7–12 months 11 mg 11 mg 1–3 years 7 mg 7 mg 4–8 years 10 mg 10 mg 9–13 years 8 mg 8 mg 14–18 years 11 mg 15 mg 27 mg 10 mg 19–50 years 8 mg 18 mg 27 mg 9 mg 51+ years 8 mg 8 mg

* Adequate Intake (AI)

Selected Food Sources of Iron

Food Milligrams per serving Percent DV*

Breakfast cereals, fortified with 100% of the DV for iron, 1 serving 18 100 Oysters, eastern, cooked with moist heat, 3 ounces 8 44 White beans, canned, 1 cup 8 44 Chocolate, dark, 45%–69% cacao solids, 3 ounces 7 39 Beef liver, pan fried, 3 ounces 5 28 Lentils, boiled and drained, ½ cup 3 17 Spinach, boiled and drained, ½ cup 3 17 Tofu, firm, ½ cup 3 17 Kidney beans, canned, ½ cup 2 11 Sardines, Atlantic, canned in oil, drained solids with bone, 3 ounces 2 11 Chickpeas, boiled and drained, ½ cup 2 11 Tomatoes, canned, stewed, ½ cup 2 11 Beef, braised bottom round, trimmed to 1/8” fat, 3 ounces 2 11 Potato, baked, flesh and skin, 1 medium potato 2 11 Cashew nuts, oil roasted, 1 ounce (18 nuts) 2 11 Green peas, boiled, ½ cup 1 6 Chicken, roasted, meat and skin, 3 ounces 1 6 Rice, white, long grain, enriched, parboiled, drained, ½ cup 1 6 Bread, whole wheat, 1 slice 1 6 Bread, white, 1 slice 1 6 Raisins, seedless, ¼ cup 1 6 Spaghetti, whole wheat, cooked, 1 cup 1 6 Tuna, light, canned in water, 3 ounces 1 6 Turkey, roasted, breast meat and skin, 3 ounces 1 6

20

Selected Food Sources of Iron

Food Milligrams per serving Percent DV*

Nuts, pistachio, dry roasted, 1 ounce (49 nuts) 1 6 Broccoli, boiled and drained, ½ cup 1 6 Egg, hard boiled, 1 large 1 6 Rice, brown, long or medium grain, cooked, 1 cup 1 6 Cheese, cheddar, 1.5 ounces 0 0 Cantaloupe, diced, ½ cup 0 0 Mushrooms, white, sliced and stir-fried, ½ cup 0 0 Cheese, cottage, 2% milk fat, ½ cup 0 0 Milk, 1 cup 0 0 * Daily Value

Source: National Institutes of Health

*See also: The U.S. Department of Agriculture’s (USDA’s) provides a comprehensive list of foods containing iron arranged by nutrient content and by food name.

21

Vitamin A Recommended Dietary Allowances (RDAs) for Vitamin A

Age Male Female Pregnancy Lactation

0–6 months* 400 mcg RAE 400 mcg RAE

7–12 months* 500 mcg RAE 500 mcg RAE

1–3 years 300 mcg RAE 300 mcg RAE

4–8 years 400 mcg RAE 400 mcg RAE

9–13 years 600 mcg RAE 600 mcg RAE

14–18 years 900 mcg RAE 700 mcg RAE 750 mcg RAE 1,200 mcg RAE

19–50 years 900 mcg RAE 700 mcg RAE 770 mcg RAE 1,300 mcg RAE

51+ years 900 mcg RAE 700 mcg RAE

*Adequate Intake (AI), equivalent to the mean intake of vitamin A in healthy, breastfed infants.

Food Sources of Vitamin A

Selected Food Sources of Vitamin A

Food

Micrograms (mcg) RAE per serving

Percent DV*

Beef liver, pan fried, 3 ounces 6,582 731

Sweet potato, baked in skin, 1 whole 1,403 156

Spinach, frozen, boiled, ½ cup 573 64

Pumpkin pie, commercially prepared, 1 piece 488 54

Carrots, raw, ½ cup 459 51

Ice cream, French vanilla, soft serve, 1 cup 278 31

Cheese, ricotta, part skim, 1 cup 263 29

Herring, Atlantic, pickled, 3 ounces 219 24

Milk, fat free or skim, with added vitamin A and vitamin D, 1 cup 149 17

Cantaloupe, raw, ½ cup 135 15

22

Selected Food Sources of Vitamin A

Food

Micrograms (mcg) RAE per serving

Percent DV*

Peppers, sweet, red, raw, ½ cup 117 13

Mangos, raw, 1 whole 112 12

Breakfast cereals, fortified with 10% of the DV for vitamin A, 1 serving

90 10

Egg, hard boiled, 1 large 75 8

Black-eyed peas (cowpeas), boiled, 1 cup 66 7

Apricots, dried, sulfured, 10 halves 63 7

Broccoli, boiled, ½ cup 60 7

Salmon, sockeye, cooked, 3 ounces 59 7

Tomato juice, canned, ¾ cup 42 5

Yogurt, plain, low fat, 1 cup 32 4

Tuna, light, canned in oil, drained solids, 3 ounces 20 2

Baked beans, canned, plain or vegetarian, 1 cup 13 1

Summer squash, all varieties, boiled, ½ cup 10 1

Chicken, breast meat and skin, roasted, ½ breast 5 1

Pistachio nuts, dry roasted, 1 ounce 4 0

* Daily Value

Sourced from: National Institutes of Health

*See also: The U.S. Department of Agriculture’s (USDA’s) provides a comprehensive list of foods containing vitamin A in IUs arranged by nutrient content and by food name, and foods containing beta-carotene in mcg arranged by nutrient content and by food name.

23

Vitamin C Recommended Dietary Allowances (RDAs) for Vitamin C

Age Male Female Pregnancy Lactation

0–6 months 40 mg* 40 mg*

7–12 months 50 mg* 50 mg*

1–3 years 15 mg 15 mg

4–8 years 25 mg 25 mg

9–13 years 45 mg 45 mg

14–18 years 75 mg 65 mg 80 mg 115 mg

19+ years 90 mg 75 mg 85 mg 120 mg

Smokers Individuals who smoke require 35 mg/day more vitamin C than nonsmokers.

* Adequate Intake (AI)

Food Sources of Vitamin C

Selected Food Sources of Vitamin C

Food Milligrams (mg) per serving Percent (%) DV*

Red pepper, sweet, raw, ½ cup 95 106

Orange juice, ¾ cup 93 103

Orange, 1 medium 70 78

Grapefruit juice, ¾ cup 70 78

Kiwifruit, 1 medium 64 71

Green pepper, sweet, raw, ½ cup 60 67

Broccoli, cooked, ½ cup 51 57

Strawberries, fresh, sliced, ½ cup 49 54

Brussels sprouts, cooked, ½ cup 48 53

Grapefruit, ½ medium 39 43

24

Selected Food Sources of Vitamin C

Food Milligrams (mg) per serving Percent (%) DV*

Broccoli, raw, ½ cup 39 43

Tomato juice, ¾ cup 33 37

Cantaloupe, ½ cup 29 32

Cabbage, cooked, ½ cup 28 31

Cauliflower, raw, ½ cup 26 29

Potato, baked, 1 medium 17 19

Tomato, raw, 1 medium 17 19

Spinach, cooked, ½ cup 9 10

Green peas, frozen, cooked, ½ cup 8 9

* Daily Value

Sourced from: National Institutes of Health

*See also: The U.S. Department of Agriculture’s (USDA’s) provides a comprehensive list of foods containing vitamin C arranged by nutrient content and by food name.

25

*Serum concentrations of 25(OH)D are reported in both nanomoles per liter (nmol/L) and nanograms per milliliter (ng/mL). ** 1 nmol/L = 0.4 ng/mL

Recommended Dietary Allowances (RDAs) for Vitamin D

Age Male Female Pregnancy Lactation

0–12 months* 400 IU (10 mcg)

400 IU (10 mcg)

1–13 years 600 IU (15 mcg)

600 IU (15 mcg)

14–18 years 600 IU (15 mcg)

600 IU (15 mcg)

600 IU (15 mcg)

600 IU (15 mcg)

19–50 years 600 IU (15 mcg)

600 IU (15 mcg)

600 IU (15 mcg)

600 IU (15 mcg)

51–70 years 600 IU (15 mcg)

600 IU (15 mcg)

>70 years 800 IU (20 mcg)

800 IU (20 mcg)

* Adequate Intake (AI)

Vitamin D Serum 25-Hydroxyvitamin D [25(OH)D] Concentrations and Health

nmol/L** ng/mL* Health status

<30 <12 Associated with vitamin D deficiency, leading to rickets in infants and children and osteomalacia in adults

30 to <50 12 to <20 Generally considered inadequate for bone and overall health in healthy individuals

≥50 ≥20 Generally considered adequate for bone and overall health in healthy individuals

>125 >50 Emerging evidence links potential adverse effects to such high levels, particularly >150 nmol/L (>60 ng/mL)

26

Food Sources of Vitamin D

Selected Food Sources of Vitamin D

Food*

Micrograms (mcg) per serving

IUs* per serving

Percent DV**

Cod liver oil, 1 tablespoon 34.0 1,360 170

Trout (rainbow), farmed, cooked, 3 ounces 16.2 645 81

Salmon (sockeye), cooked, 3 ounces 14.2 570 71

Mushrooms, white, raw, sliced, exposed to UV light, 1/2 cup 9.2 366 46

Milk, 2% milkfat, vitamin D fortified, 1 cup 2.9 120 15

Sardines (Atlantic), canned in oil, drained, 2 sardines 1.2 46 6

Soy, almond, and oat milks, vitamin D fortified, various brands, 1 cup

2.5−3.6 100−144 13−18

Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 1 serving

2.0 80 10

Egg, 1 large, scrambled (vitamin D is in the yolk) 1.1 44 6

Liver, beef, braised, 3 ounces 1.0 42 5

Tuna fish (light), canned in water, drained, 3 ounces 1.0 40 5

Cheese, cheddar, 1 ounce 0.3 12 2

Mushrooms, portabella, raw, diced, 1/2 cup 0.1 4 1

Chicken breast, roasted, 3 ounces 0.1 4 1

Beef, ground, 90% lean, broiled, 3 ounces 0 1.7 0

Broccoli, raw, chopped, 1/2 cup 0 0 0

Carrots, raw, chopped, 1/2 cup 0 0 0

Almonds, dry roasted, 1 ounce 0 0 0

Apple, large 0 0 0

Banana, large 0 0 0

Rice, brown, long-grain, cooked, 1 cup 0 0 0

27

Selected Food Sources of Vitamin D

Food*

Micrograms (mcg) per serving

IUs* per serving

Percent DV**

Whole wheat bread, 1 slice 0 0 0

Lentils, boiled, 1/2 cup 0 0 0

Sunflower seeds, roasted, 1/2 cup 0 0 0

Edamame, shelled, cooked, 1/2 cup 0 0 0

* Daily Value

Sourced from: National Institutes of Health

*See also: The U.S. Department of Agriculture’s (USDA’s) provides a comprehensive list of foods containing vitamin D arranged by nutrient content and by food name.

28

Vitamin E Recommended Dietary Allowances (RDAs) for Vitamin E (Alpha-Tocopherol)

Age Males Females Pregnancy Lactation

0–6 months* 4 mg 4 mg

7–12 months* 5 mg 5 mg

1–3 years 6 mg 6 mg

4–8 years 7 mg 7 mg

9–13 years 11 mg 11 mg

14+ years 15 mg 15 mg 15 mg 19 mg

*Adequate Intake (AI)

Selected Food Sources of Vitamin E (Alpha-Tocopherol)

Food Milligrams (mg)

per serving Percent DV*

Wheat germ oil, 1 tablespoon 20.3 135

Sunflower seeds, dry roasted, 1 ounce 7.4 49

Almonds, dry roasted, 1 ounce 6.8 45

Sunflower oil, 1 tablespoon 5.6 37

Safflower oil, 1 tablespoon 4.6 31

Hazelnuts, dry roasted, 1 ounce 4.3 29

Peanut butter, 2 tablespoons 2.9 19

Peanuts, dry roasted, 1 ounce 2.2 15

Corn oil, 1 tablespoon 1.9 13

Spinach, boiled, ½ cup 1.9 13

Broccoli, chopped, boiled, ½ cup 1.2 8

Soybean oil, 1 tablespoon 1.1 7

Kiwifruit, 1 medium 1.1 7

29

Selected Food Sources of Vitamin E (Alpha-Tocopherol)

Food Milligrams (mg)

per serving Percent DV*

Mango, sliced, ½ cup 0.7 5

Tomato, raw, 1 medium 0.7 5

Spinach, raw, 1 cup 0.6 4

* Daily Value

Sourced from: National Institutes of Health

*See also: The USDA also provides a comprehensive list of foods containing vitamin E arranged by nutrient content and by food name.

30

Vitamin K Adequate Intakes (AIs) for Vitamin K

Age Male Female Pregnancy Lactation

Birth to 6 months 2.0 mcg 2.0 mcg

7–12 months 2.5 mcg 2.5 mcg

1–3 years 30 mcg 30 mcg

4–8 years 55 mcg 55 mcg

9–13 years 60 mcg 60 mcg

14–18 years 75 mcg 75 mcg 75 mcg 75 mcg

19+ years 120 mcg 90 mcg 90 mcg 90 mcg

Selected Food Sources of Vitamin K (Phylloquinone, Except as Indicated)

Food

Micrograms (mcg) per

serving Percent

DV*

Natto, 3 ounces (as MK-7) 850 708

Collards, frozen, boiled, ½ cup 530 442

Turnip greens, frozen, boiled ½ cup 426 355

Spinach, raw, 1 cup 145 121

Kale, raw, 1 cup 113 94

Broccoli, chopped, boiled, ½ cup 110 92

Soybeans, roasted, ½ cup 43 36

Carrot juice, ¾ cup 28 23

Soybean oil, 1 tablespoon 25 21

Edamame, frozen, prepared, ½ cup 21 18

Pumpkin, canned, ½ cup 20 17

Pomegranate juice, ¾ cup 19 16

31

Selected Food Sources of Vitamin K (Phylloquinone, Except as Indicated)

Food

Micrograms (mcg) per

serving Percent

DV*

Okra, raw, ½ cup 16 13

Salad dressing, Caesar, 1 tablespoon 15 13

Pine nuts, dried, 1 ounce 15 13

Blueberries, raw, ½ cup 14 12

Iceberg lettuce, raw, 1 cup 14 12

Chicken, breast, rotisserie, 3 ounces (as MK-4) 13 11

Grapes, ½ cup 11 9

Vegetable juice cocktail, ¾ cup 10 8

Canola oil, 1 tablespoon 10 8

Cashews, dry roasted, 1 ounce 10 8

Carrots, raw, 1 medium 8 7

Olive oil, 1 tablespoon 8 7

Ground beef, broiled, 3 ounces (as MK-4) 6 5

Figs, dried, ¼ cup 6 5

Chicken liver, braised, 3 ounces (as MK-4) 6 5

Ham, roasted or pan-broiled, 3 ounces (as MK-4) 4 3

Cheddar cheese, 1½ ounces (as MK-4) 4 3

Mixed nuts, dry roasted, 1 ounce 4 3

Egg, hard boiled, 1 large (as MK-4) 4 3

Mozzarella cheese, 1½ ounces (as MK-4) 2 2

Milk, 2%, 1 cup (as MK-4) 1 1

Salmon, sockeye, cooked, 3 ounces (as MK-4) 0.3 0

Shrimp, cooked, 3 ounces (as MK-4) 0.3 0

32

* Daily Value

Sourced from: National Institutes of Health

*See also: The U.S. Department of Agriculture’s (USDA’s) provides comprehensive lists of foods containing vitamin K (phylloquinone) arranged by nutrient content and by food name, and of foods containing vitamin K (MK-4) arranged by nutrient content and food name.

33

Omega-3 Adequate Intakes (AIs) for Omega-3s

Age Male Female Pregnancy Lactation

Birth to 6 months* 0.5 g 0.5 g

7–12 months* 0.5 g 0.5 g

1–3 years** 0.7 g 0.7 g

4–8 years** 0.9 g 0.9 g

9–13 years** 1.2 g 1.0 g

14–18 years** 1.6 g 1.1 g 1.4 g 1.3 g

19-50 years** 1.6 g 1.1 g 1.4 g 1.3 g

51+ years** 1.6 g 1.1 g

*As total omega-3s **As ALA

Selected Food Sources of ALA, EPA, and DHA

Food Grams per serving

ALA DHA EPA

Flaxseed oil, 1 tbsp 7.26

Chia seeds, 1 ounce 5.06

English walnuts, 1 ounce 2.57

Flaxseed, whole, 1 tbsp 2.35

Salmon, Atlantic, farmed cooked, 3 ounces

1.24 0.59

Salmon, Atlantic, wild, cooked, 3 ounces

1.22 0.35

Herring, Atlantic, cooked, 3 ounces*

0.94 0.77

Canola oil, 1 tbsp 1.28

Sardines, canned in tomato sauce, drained, 3 ounces*

0.74 0.45

Mackerel, Atlantic, cooked, 3 ounces*

0.59 0.43

34

Selected Food Sources of ALA, EPA, and DHA

Food Grams per serving

ALA DHA EPA

Salmon, pink, canned, drained, 3 ounces* 0.04 0.63 0.28

Soybean oil, 1 tbsp 0.92

Trout, rainbow, wild, cooked, 3 ounces

0.44 0.40

Black walnuts, 1 ounce 0.76

Mayonnaise, 1 tbsp 0.74

Oysters, eastern, wild, cooked, 3 ounces 0.14 0.23 0.30

Sea bass, cooked, 3 ounces*

0.47 0.18

Edamame, frozen, prepared, ½ cup 0.28

Shrimp, cooked, 3 ounces*

0.12 0.12

Refried beans, canned, vegetarian, ½ cup 0.21

Lobster, cooked, 3 ounces* 0.04 0.07 0.10

Tuna, light, canned in water, drained, 3 ounces*

0.17 0.02

Tilapia, cooked, 3 ounces* 0.04 0.11

Scallops, cooked, 3 ounces*

0.09 0.06

Cod, Pacific, cooked, 3 ounces*

0.10 0.04

Tuna, yellowfin, cooked 3 ounces*

0.09 0.01

Kidney beans, canned ½ cup 0.10

Baked beans, canned, vegetarian, ½ cup 0.07

Ground beef, 85% lean, cooked, 3 ounces** 0.04

Bread, whole wheat, 1 slice 0.04

Egg, cooked, 1 egg

0.03

Chicken, breast, roasted, 3 ounces

0.02 0.01

35

Selected Food Sources of ALA, EPA, and DHA

Food Grams per serving

ALA DHA EPA

Milk, low-fat (1%), 1 cup 0.01

Sourced from: National Institutes of Health

*See also: The U.S. Department of Agriculture’s provides a comprehensive list of foods containing ALA arranged by nutrient content and by food name, foods containing DHA arranged by nutrient content and by food name, and foods containing EPA arranged by nutrient content and by food name.

36

Magnesium Recommended Dietary Allowances (RDAs) for Magnesium Age Male Female Pregnancy Lactation Birth to 6 months 30 mg* 30 mg* 7–12 months 75 mg* 75 mg* 1–3 years 80 mg 80 mg 4–8 years 130 mg 130 mg 9–13 years 240 mg 240 mg 14–18 years 410 mg 360 mg 400 mg 360 mg 19–30 years 400 mg 310 mg 350 mg 310 mg 31–50 years 420 mg 320 mg 360 mg 320 mg 51+ years 420 mg 320 mg

*Adequate Intake (AI)

Selected Food Sources of Magnesium

Food

Milligrams (mg) per

serving Percent

DV* Almonds, dry roasted, 1 ounce 80 20 Spinach, boiled, ½ cup 78 20 Cashews, dry roasted, 1 ounce 74 19 Peanuts, oil roasted, ¼ cup 63 16 Cereal, shredded wheat, 2 large biscuits 61 15 Soymilk, plain or vanilla, 1 cup 61 15 Black beans, cooked, ½ cup 60 15 Edamame, shelled, cooked, ½ cup 50 13 Peanut butter, smooth, 2 tablespoons 49 12 Bread, whole wheat, 2 slices 46 12 Avocado, cubed, 1 cup 44 11 Potato, baked with skin, 3.5 ounces 43 11 Rice, brown, cooked, ½ cup 42 11 Yogurt, plain, low fat, 8 ounces 42 11 Breakfast cereals, fortified with 10% of the DV for magnesium 40 10 Oatmeal, instant, 1 packet 36 9 Kidney beans, canned, ½ cup 35 9 Banana, 1 medium 32 8 Salmon, Atlantic, farmed, cooked, 3 ounces 26 7 Milk, 1 cup 24–27 6–7 Halibut, cooked, 3 ounces 24 6 Raisins, ½ cup 23 6

37

Selected Food Sources of Magnesium

Food

Milligrams (mg) per

serving Percent

DV* Chicken breast, roasted, 3 ounces 22 6 Beef, ground, 90% lean, pan broiled, 3 ounces 20 5 Broccoli, chopped and cooked, ½ cup 12 3 Rice, white, cooked, ½ cup 10 3 Apple, 1 medium 9 2 Carrot, raw, 1 medium 7 2 *Approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body

Source: National Institutes of Health

*See also: The U.S. Department of Agriculture’s (USDA’s) provides a comprehensive list of foods containing magnesium arranged by nutrient content and by food name.

38

Potassium Adequate Intakes (AIs) for Potassium*

Age Male Female Pregnancy Lactation

Birth to 6 months 400 mg 400 mg

7–12 months 860 mg 860 mg

1–3 years 2,000 mg 2,000 mg

4–8 years 2,300 mg 2,300 mg

9–13 years 2,500 mg 2,300 mg

14–18 years 3,000 mg 2,300 mg 2,600 mg 2,500 mg

19–50 years 3,400 mg 2,600 mg 2,900 mg 2,800 mg

51+ years 3,400 mg 2,600 mg

Selected Food Sources of Potassium

Food

Milligrams (mg) per

serving Percent

DV*

Apricots, dried, ½ cup 1,101 23

Lentils, cooked, 1 cup 731 16

Prunes, dried, ½ cup 699 15

Squash, acorn, mashed, 1 cup 644 14

Raisins, ½ cup 618 13

Potato, baked, flesh only, 1 medium 610 13

Kidney beans, canned, 1 cup 607 13

Orange juice, 1 cup 496 11

Soybeans, mature seeds, boiled, ½ cup 443 9

Banana, 1 medium 422 9

Milk, 1%, 1 cup 366 8

Spinach, raw, 2 cups 334 7

39

Adequate Intakes (AIs) for Potassium*

Age Male Female Pregnancy Lactation

Chicken breast, boneless, grilled, 3 ounces 332 7

Yogurt, fruit variety, nonfat, 6 ounces 330 7

Salmon, Atlantic, farmed, cooked, 3 ounces 326 7

Beef, top sirloin, grilled, 3 ounces 315 7

Molasses, 1 tablespoon 308 7

Tomato, raw, 1 medium 292 6

Soymilk, 1 cup 287 6

Yogurt, Greek, plain, nonfat, 6 ounces 240 5

Broccoli, cooked, chopped, ½ cup 229 5

Cantaloupe, cubed, ½ cup 214 5

Turkey breast, roasted, 3 ounces 212 5

Asparagus, cooked, ½ cup 202 4

Apple, with skin, 1 medium 195 4

Cashew nuts, 1 ounce 187 4

Rice, brown, medium-grain, cooked, 1 cup 154 3

Tuna, light, canned in water, drained, 3 ounces 153 3

Coffee, brewed, 1 cup 116 2

Lettuce, iceberg, shredded, 1 cup 102 2

Peanut butter, 1 tablespoon 90 2

Tea, black, brewed, 1 cup 88 2

Flaxseed, whole, 1 tablespoon 84 2

Bread, whole-wheat, 1 slice 81 2

Egg, 1 large 69 1

Rice, white, medium-grain, cooked, 1 cup 54 1

40

Adequate Intakes (AIs) for Potassium*

Age Male Female Pregnancy Lactation

Bread, white, 1 slice 37 1

Cheese, mozzarella, part skim, 1½ ounces 36 1

Oil (olive, corn, canola, or soybean), 1 tablespoon

0 0

Sourced from: National Institutes of Health

*See also: The U.S. Department of Agriculture’s provides a comprehensive list of foods containing potassium ordered by nutrient content. The 2015–2020 Dietary Guidelines for Americans also provides a list of foods containing potassium.

41

Phosphorus Recommended Dietary Allowances (RDAs) for Phosphorus

Age Male Female Pregnancy Lactation

Birth to 6 months* 100 mg 100 mg

7–12 months* 275 mg 275 mg

1–3 years 460 mg 460 mg

4–8 years 500 mg 500 mg

9–13 years 1,250 mg 1,250 mg

14–18 years 1,250 mg 1,250 mg 1,250 mg 1,250 mg

19+ years 700 mg 700 mg 700 mg 700 mg

*Adequate Intake (AI)

Selected Food Sources of Phosphorus

Food

Milligrams (mg) per

serving Percent

DV*

Yogurt, plain, low fat, 6-ounce container 245 20

Milk, 2% milkfat, 1 cup 226 18

Salmon, Atlantic, farmed, cooked, 3 ounces 214 17

Scallops, breaded and fried, 3 ounces 201 16

Cheese, mozzarella, part skim, 1.5 ounces 197 16

Chicken, breast meat, roasted, 3 ounces 182 15

Lentils, boiled, ½ cup 178 14

Beef patty, ground, 90% lean meat, broiled, 3 ounces 172 14

Cashew nuts, dry roasted, 1 ounce 139 11

Potatoes, Russet, flesh and skin, baked, 1 medium 123 10

Kidney beans, canned, ½ cup 115 9

Rice, brown, long-grain, cooked, ½ cup 102 8

42

Selected Food Sources of Phosphorus

Food

Milligrams (mg) per

serving Percent

DV*

Peas, green, boiled, ½ cup 94 8

Oatmeal, cooked with water, ½ cup 90 7

Egg, hard boiled, 1 large 86 7

Tortillas, corn, 1 medium 82 7

Bread, whole wheat, 1 slice 60 5

Sesame seeds, 1 tablespoon 57 5

Bread, pita, whole wheat, 4-inch pita 50 4

Asparagus, boiled, ½ cup 49 4

Tomatoes, ripe, chopped, ½ cup 22 2

Apple, 1 medium 20 2

Cauliflower, boiled, 1” pieces, ½ cup 20 2

Beverages, carbonated, cola, 1 cup 18 1

Clementine, 1 medium 16 1

Tea, green, brewed, 1 cup 0 0

Sourced from: National Institutes of Health

*See also: The U.S. Department of Agriculture’s (USDA’s) provides a comprehensive list of foods containing phosphorus arranged by nutrient content.

43

Iodine Recommended Dietary Allowances (RDAs) for Iodine

Age Male Female Pregnancy Lactation

Birth to 6 months 110 mcg* 110 mcg*

7–12 months 130 mcg* 130 mcg*

1–3 years 90 mcg 90 mcg

4–8 years 90 mcg 90 mcg

9–13 years 120 mcg 120 mcg

14–18 years 150 mcg 150 mcg 220 mcg 290 mcg

19+ years 150 mcg 150 mcg 220 mcg 290 mcg

* Adequate Intake (AI)

Selected Food Sources of Iodine

Food

Approximate Micrograms (mcg)

per serving Percent DV*

Seaweed, whole or sheet, 1 g 16 to 2,984 11% to 1,989%

Cod, baked, 3 ounces 99 66%

Yogurt, plain, low-fat, 1 cup 75 50%

Iodized salt, 1.5 g (approx. ¼ teaspoon) 71 47%

Milk, reduced fat, 1 cup 56 37%

Fish sticks, 3 ounces 54 36%

Bread, white, enriched, 2 slices 45 30%

Fruit cocktail in heavy syrup, canned, ½ cup 42 28%

Shrimp, 3 ounces 35 23%

Ice cream, chocolate, ½ cup 30 20%

Macaroni, enriched, boiled, 1 cup 27 18%

Egg, 1 large 24 16%

44

Selected Food Sources of Iodine

Food

Approximate Micrograms (mcg)

per serving Percent DV*

Tuna, canned in oil, drained, 3 ounces 17 11%

Corn, cream style, canned, ½ cup 14 9%

Prunes, dried, 5 prunes 13 9%

Cheese, cheddar, 1 ounce 12 8%

Raisin bran cereal, 1 cup 11 7%

Lima beans, mature, boiled, ½ cup 8 5%

Apple juice, 1 cup 7 5%

Green peas, frozen, boiled, ½ cup 3 2%

Banana, 1 medium 3 2%

Sourced from: National Institutes of Health

45

Zinc Recommended Dietary Allowances (RDAs) for Zinc

Age Male Female Pregnancy Lactation

0–6 months 2 mg* 2 mg*

7–12 months 3 mg 3 mg

1–3 years 3 mg 3 mg

4–8 years 5 mg 5 mg

9–13 years 8 mg 8 mg

14–18 years 11 mg 9 mg 12 mg 13 mg

19+ years 11 mg 8 mg 11 mg 12 mg

* Adequate Intake (AI)

Selected Food Sources of Zinc

Food

Milligrams (mg)

per serving Percent

DV*

Oysters, cooked, breaded and fried, 3 ounces 74.0 673

Beef chuck roast, braised, 3 ounces 7.0 64

Crab, Alaska king, cooked, 3 ounces 6.5 59

Beef patty, broiled, 3 ounces 5.3 48

Lobster, cooked, 3 ounces 3.4 31

Pork chop, loin, cooked, 3 ounces 2.9 26

Baked beans, canned, plain or vegetarian, ½ cup 2.9 26

Breakfast cereal, fortified with 25% of the DV for zinc, 1 serving

2.8 25

Chicken, dark meat, cooked, 3 ounces 2.4 22

Pumpkin seeds, dried, 1 ounce 2.2 20

Yogurt, fruit, low fat, 8 ounces 1.7 15

46

Selected Food Sources of Zinc

Food

Milligrams (mg)

per serving Percent

DV*

Cashews, dry roasted, 1 ounce 1.6 15

Chickpeas, cooked, ½ cup 1.3 12

Cheese, Swiss, 1 ounce 1.2 11

Oatmeal, instant, plain, prepared with water, 1 packet 1.1 10

Milk, low-fat or non fat, 1 cup 1.0 9

Almonds, dry roasted, 1 ounce 0.9 8

Kidney beans, cooked, ½ cup 0.9 8

Chicken breast, roasted, skin removed, ½ breast 0.9 8

Cheese, cheddar or mozzarella, 1 ounce 0.9 8

Peas, green, frozen, cooked, ½ cup 0.5 5

Flounder or sole, cooked, 3 ounces 0.3 3

Sourced from: National Institutes of Health

*See also: The U.S. Department of Agriculture’s (USDA’s) provides a comprehensive list of foods containing zinc arranged by nutrient content and by food name.

47

Manganese Adequate Intakes (AIs) for Manganese

Age Male Female Pregnancy Lactation

Birth to 6 months* 0.003 mg 0.003 mg

7–12 months 0.6 mg 0.6 mg

1–3 years 1.2 mg 1.2 mg

4–8 years 1.5 mg 1.5 mg

9–13 years 1.9 mg 1.6 mg

14–18 years 2.2 mg 1.6 mg 2.0 mg 2.6 mg

19–50 years 2.3 mg 1.8 mg 2.0 mg 2.6 mg

51+ years 2.3 mg 1.8 mg

*For infants from birth to age 6 months, the AI is based on mean manganese intakes of infants fed primarily human milk.

Selected Food Sources of Manganese

Food

Milligrams (mg) per

serving Percent

DV*

Mussels, blue, cooked, 3 ounces 5.8 252

Hazelnuts, dry roasted, 1 ounce 1.6 70

Pecans, dry roasted, 1 ounce 1.1 48

Brown rice, medium grain, cooked, ½ cup 1.1 48

Oysters, Pacific, cooked, 3 ounces 1.0 43

Clams, cooked, 3 ounces 0.9 0.9 39

Chickpeas, cooked, ½ cup 0.9 39

Spinach, boiled, ½ cup 0.8 35

Pineapple, raw, chunks, ½ cup 0.8 35

Soybeans, boiled, ½ cup 0.7 30

48

Selected Food Sources of Manganese

Food

Milligrams (mg) per

serving Percent

DV*

Bread, whole wheat, 1 slice 0.7 30

Oatmeal, cooked, ½ cup 0.7 30

Peanuts, oil-roasted, 1 ounce 0.5 22

Tea, black, brewed, 1 cup 0.5 22

Lentils, cooked, ½ cup 0.5 22

Potato, flesh and skin, baked, 1 medium 0.3 13

White rice, long grain, cooked, ½ cup 0.3 13

Kidney beans, canned, drained, rinsed, ½ cup 0.3 13

Squash, acorn, cooked, cubed, ½ cup 0.3 13

Blueberries, raw, ½ cup 0.3 13

Sesame seeds, dried, 1 tablespoon 0.2 9

Kale, raw, 1 cup 0.2 9

Black pepper, 1 gram (about ½ tsp) 0.2 9

Asparagus, boiled, ½ cup 0.1 4

Apple, raw, with skin, 1 medium 0.1 4

Lettuce, romaine, raw, shredded, 1 cup 0.1 4

Coffee, brewed, 1 cup 0.1 4

Shrimp, cooked, 3 ounces 0.0 0

Tuna, white, canned in water, drained, 3 ounces 0.0 0

Chicken, breast, roasted, 3 ounces 0.0 0

Ground beef, cooked, 3 ounces 0.0 0

Egg, whole, hard-boiled, 1 large 0.0 0

Milk, 1%, 1 cup 0.0 0

49

Selected Food Sources of Manganese

Food

Milligrams (mg) per

serving Percent

DV*

Yogurt, low-fat, plain, 1 cup 0.0 0

Sourced from: National Institutes of Health

*See also: The U.S. Department of Agriculture’s provides a comprehensive list of foods containing manganese ordered by nutrient content.

50

Copper Recommended Dietary Allowances (RDAs) for Copper

Age Male Female Pregnancy Lactation

Birth to 6 months* 200 mcg 200 mcg

7–12 months* 200 mcg 200 mcg

1–3 years 340 mcg 340 mcg

4–8 years 440 mcg 440 mcg

9–13 years 700 mcg 700 mcg

14–18 years 890 mcg 890 mcg 1,000 mcg 1,000 mcg

19+ years 900 mcg 900 mcg 1,300 mcg 1,300 mcg

*Adequate Intake (AI)

Selected Food Sources of Copper

Food

Micrograms (mcg) per

serving Percent

DV*

Beef, liver, pan fried (3 ounces) 12,400 1,378

Oysters, eastern, wild, cooked, 3 ounces 4,850 539

Baking chocolate, unsweetened, 1 ounce 938 104

Potatoes, cooked, flesh and skin, 1 medium potato 675 75

Mushrooms, shiitake, cooked, cut pieces, ½ cup 650 72

Cashew nuts, dry roasted, 1 ounce 629 70

Crab, Dungeness, cooked, 3 ounces 624 69

Sunflower seed kernels, toasted, ¼ cup 615 68

Turkey, giblets, simmered, 3 ounces 588 65

Chocolate, dark, 70%-85% cacao solids, 1 ounce 501 56

Tofu, raw, firm, ½ cup 476 53

Chickpeas, mature sees, ½ cup 289 32

51

Selected Food Sources of Copper

Food

Micrograms (mcg) per

serving Percent

DV*

Millet, cooked, 1 cup 280 31

Salmon, Atlantic, wild, cooked, 3 ounces 273 30

Pasta, whole wheat, cooked, 1 cup (not packed) 263 29

Avocado, raw, ½ cup 219 24

Figs, dried, ½ cup 214 24

Spinach, boiled, drained, ½ cup 157 17

Asparagus, cooked, drained, ½ cup 149 17

Seseame seeds, ¼ cup 147 16

Turkey, ground, cooked, 3 ounces 128 14

Cereals, Cream of Wheat, cooked with water, stove-top, 1 cup 104 12

Tomatoes, raw, chopped, ½ cup 53 6

Yogurt, Greek, plain, lowfat, 7-ounce container 42 5

Milk, nonfat, 1 cup 27 3

Apples, raw, with skin, ½ cup slices 17 2

Sourced from: National Institutes of Health

52

Selenium Recommended Dietary Allowances (RDAs) for Selenium

Age Male Female Pregnancy Lactation

Birth to 6 months 15 mcg* 15 mcg*

7–12 months 20 mcg* 20 mcg*

1–3 years 20 mcg 20 mcg

4–8 years 30 mcg 30 mcg

9–13 years 40 mcg 40 mcg

14–18 years 55 mcg 55 mcg 60 mcg 70 mcg

19–50 years 55 mcg 55 mcg 60 mcg 70 mcg

51+ years 55 mcg 55 mcg

*Adequate Intake (AI)

Selected Food Sources of Selenium

Food

Micrograms (mcg) per

serving Percent

DV*

Brazil nuts, 1 ounce (6–8 nuts) 544 989

Tuna, yellowfin, cooked, dry heat, 3 ounces 92 167

Halibut, cooked, dry heat, 3 ounces 47 85

Sardines, canned in oil, drained solids with bone, 3 ounces 45 82

Ham, roasted, 3 ounces 42 76

Shrimp, canned, 3 ounces 40 73

Macaroni, enriched, cooked, 1 cup 37 67

Beef steak, bottom round, roasted, 3 ounces 33 60

Turkey, boneless, roasted, 3 ounces 31 56

Beef liver, pan fried, 3 ounces 28 51

Chicken, light meat, roasted, 3 ounces 22 40

53

Selected Food Sources of Selenium

Food

Micrograms (mcg) per

serving Percent

DV*

Cottage cheese, 1% milkfat, 1 cup 20 36

Rice, brown, long-grain, cooked, 1 cup 19 35

Beef, ground, 25% fat, broiled, 3 ounces 18 33

Egg, hard-boiled, 1 large 15 27

Bread, whole-wheat, 1 slice 13 24

Baked beans, canned, plain or vegetarian, 1 cup 13 24

Oatmeal, regular and quick, unenriched, cooked with water, 1 cup 13 24

Milk, 1% fat, 1 cup 8 15

Yogurt, plain, low fat, 1 cup 8 15

Lentils, boiled, 1 cup 6 11

Bread, white, 1 slice 6 11

Spinach, frozen, boiled, ½ cup 5 9

Spaghetti sauce, marinara, 1 cup 4 7

Cashew nuts, dry roasted, 1 ounce 3 5

Corn flakes, 1 cup 2 4

Green peas, frozen, boiled, ½ cup 1 2

Bananas, sliced, ½ cup 1 2

Potato, baked, flesh and skin, 1 potato 1 2

Peach, yellow, raw, 1 medium 0 0

Carrots, raw, ½ cup 0 0

Lettuce, iceberg, raw, 1 cup 0 0

Sourced from: National Institutes of Health

*See also: The U.S. Department of Agriculture’s (USDA’s) provides a comprehensive list of foods containing selenium arranged by nutrient content and by food name.

54

Choline Adequate Intakes (AIs) for Choline

Age Male Female Pregnancy Lactation

Birth to 6 months 125 mg/day 125 mg/day

7–12 months 150 mg/day 150 mg/day

1–3 years 200 mg/day 200 mg/day

4–8 years 250 mg/day 250 mg/day

9–13 years 375 mg/day 375 mg/day

14–18 years 550 mg/day 400 mg/day 450 mg/day 550 mg/day

19+ years 550 mg/day 425 mg/day 450 mg/day 550 mg/day

Selected Food Sources of Choline

Food

Milligrams (mg) per

serving Percent

DV*

Beef liver, pan fried, 3 ounces 356 65

Egg, hard boiled, 1 large egg 147 27

Beef top round, separable lean only, braised, 3 ounces 117 21

Soybeans, roasted, ½ cup 107 19

Chicken breast, roasted, 3 ounces 72 13

Beef, ground, 93% lean meat, broiled, 3 ounces 72 13

Fish, cod, Atlantic, cooked, dry heat, 3 ounces 71 13

Mushrooms, shiitake, cooked, ½ cup pieces 58 11

Potatoes, red, baked, flesh and skin, 1 large potato 57 10

Wheat germ, toasted, 1 ounce 51 9

Beans, kidney, canned, ½ cup 45 8

Quinoa, cooked, 1 cup 43 8

55

Selected Food Sources of Choline

Food

Milligrams (mg) per

serving Percent

DV*

Milk, 1% fat, 1 cup 43 8

Yogurt, vanilla, nonfat, 1 cup 38 7

Brussels sprouts, boiled, ½ cup 32 6

Broccoli, chopped, boiled, drained, ½ cup 31 6

Cottage cheese, nonfat, 1 cup 26 5

Fish, tuna, white, canned in water, drained in solids, 3 ounces 25 5

Peanuts, dry roasted, ¼ cup 24 4

Cauliflower, 1” pieces, boiled, drained, ½ cup 24 4

Peas, green, boiled, ½ cup 24 4

Sunflower seeds, oil roasted, ¼ cup 19 3

Rice, brown, long-grain, cooked, 1 cup 19 3

Bread, pita, whole wheat, 1 large (6½ inch diameter) 17 3

Cabbage, boiled, ½ cup 15 3

Tangerine (mandarin orange), sections, ½ cup 10 2

Beans, snap, raw, ½ cup 8 1

Kiwifruit, raw, ½ cup sliced 7 1

Carrots, raw, chopped, ½ cup 6 1

Apples, raw, with skin, quartered or chopped, ½ cup 2 0

Sourced from: National Institutes of Health

*See also: The U.S. Department of Agriculture’s (USDA’s) provides a comprehensive list of foods containing choline arranged by nutrient content.