Nutrition Fact Sheet

Current recommendations
The current Dietary Reference Intake recommendation is composed of:
Estimated Average Requirements (EAR), expected to satisfy the needs of 50% of the people in that age group based on a review of the scientific literature.
Recommended Dietary Allowances (RDA), the daily dietary intake level of a nutrient considered sufficient by the Food and Nutrition Board to meet the requirements of nearly all (97–98%) healthy individuals in each life-stage and gender group. It is calculated based on the EAR and is usually approximately 20% higher than the EAR (See "Calculating the RDA", below).
Adequate Intake (AI), where no RDA has been established, but the amount established is somewhat less firmly believed to be adequate for everyone in the demographic group.
Tolerable upper intake levels (UL), to caution against excessive intake of nutrients (like vitamin A) that can be harmful in large amounts.
The RDA is used to determine the Recommended Daily Value (RDV) which is printed on food labels in the U.S. and Canada.
[edit] Vitamins and minerals
EARs, RDA/AIs and ULs for an average healthy 25-year old male are shown below. EARs shown as "NE" have not yet been established or not yet evaluated. ULs shown as "ND" could not be determined, and it is recommended that intake from these nutrients be from food only, to prevent adverse effects. Amounts and "ND" status for other age and gender groups, pregnant women, lactating women, and breastfeeding infants may be much different.[2]
Nutrient
EAR
RDA/AI
UL
Unit
Vitamin AFOOD Vitamin A (mcg RE)Liver, beef, 3.5 oz 10602Chicken liver, 3.5 oz 4,900Pumpkin, canned, 1/2 cup 2700Carrots, raw, 7.5" long 2025Carrots, baby, 12 raw 1800Sweet potato, small 1310Squash, butternut, 1/2 cup 857Mango, fresh, one 805Spinach, cooked, 1/2 cup 739 Spinach, fresh, 1 cup raw 202Cantaloupe, 1 cup 561Apricots, fresh, 4 halves 366Apricots, dried, 4 halves 101Collard greens,ckd 1/2 cup 502Kale, cooked 1/2 cup 481Vegetable juice, 1 cup 283Broccoli, cooked 1/2 cup 174Romaine lettuce, 1 cup 146
Skim milk, fortified, 1 cup 149
625
900
3000
µg
Vitamin CFOOD Vitamin C (mg)Orange juice, fresh, 1 cup 124Orange juice, frozen, 1 cup 97Grapefruit juice, 1 cup 94Papaya, fresh cubed, 1 cup 86Strawberries, fresh, 1 cup 86Orange, navel, medium 75Kiwi, 1 medium 74Red bell pepper, 1/2 cup 71Cantaloupe, cubed, 1 cup 68Tomato-vegetable juice 67Mango, medium 57Chili Pepper, 1/4 cup 54Brussels sprouts, 1/2 cup 48Strawberries, 1/2 cup 42Honeydew melon, 1 cup 42Grapefruit, 1/2 39Broccoli, cooked, 1/2 cup 37Brussels sprouts, 1/2 cup 35Grapefruit juice, 1/2 cup 36Lemon, fresh 31Green pepper, 1/2 cup 33Cauliflower, 1/2 cup 27Red cabbage, 1/2 cup 26Collard greens, 1/2 cup 22Tomato, fresh 23Turnip greens, 1/2 cup 20Potato, medium 20

75
90
2000
Mg
Vitamin D[3]FOOD Vitamin D (mcg)Cod liver oil, 1 Tbl 34.0Pacific oysters, 3.5 oz 16.0Most fish, 3.5 oz 8.0Vitamin D fortified milk 2.45Egg, cooked 0.65Beef, 3.5 0.18Yogurt, 1 cup 0.10Cheddar cheese, 1 oz 0.09

NE
200
2000
IU
Vitamin KFOOD Vitamin K (mcg)Brussels sprouts, 1/2 cup 460Broccoli, 1/2 cup 248Cauliflower, 1/2 cup 150 Swiss chard, 1/2 cup 123Spinach, raw, 1 cup 120Beef, 3.5 oz 104Pork, 3.5 oz 88Eggs, whole, large 25Strawberries, 1 cup 23Oats, 1oz,dry 18Milk, 8 oz, whole 10

NE
120
ND
µg
Vitamin B6FOOD Vitamin B6 (mg) Liver, beef, 3.5 oz cooked 1.4Oatmeal, 1 cup cooked .74Banana, medium .70Salmon, 3.5 oz cooked .65Chicken, light meat, 3.5 oz .63Turkey, light meat, 3.5 oz .50Potatoes, mashed, 1 cup .48Avocado, California, 1 .48Halibut, baked, 3.5 oz .40Tomato juice, 1 cup cooked .34Sweet potatoes, 1/2 cup .30Blackstrap molasses, 2 Tbl .29 Sunflower seeds, 1/4 cup .26Brussels sprouts, 1/2 cup .23Prunes, dried, 10 .22Watermelon, 1 cup cubed .22Cantelope, 1 cup cubed .18Lentils, 1/2 cup cooked .18Carrots, 1/2 cup cooked .18Mango .28Rice, brown, cooked, 1 cup .28Peanuts, 1/2 cup .18Peanut butter, 2 Tbl .15

1.1
1.3
100
Mg
α-tocopherol (Vitamin E)FOOD Vitamin E (mg)Wheat germ, 2 Tbl 3.6Sunflower seeds, 1/4 cup 8.4Peanut butter, 2 Tbl 2.9Peanuts, 1/2 cup 2.5Peanut oil, 1 Tbl 2.1Almond oil, 1Tbl 5.4Almonds, 1/4 cup 9.0Avocado, 1 medium 3.5Mango, fresh 2.2Papaya, one medium 2.2Canola oil, 1 Tbl 2.3Avocado, black skin, EA 3.3Olive oil, 1 Tbl 1.9Spinach, 1/2 cup cooked 1.9Broccoli, 1/c cup cooked 1.6Kiwi, one medium 1.0Nectarine, one medium 1.0Mayonnaise, 1 Tbl 0.7Swiss chard, 1/2 cup 1.7Papaya cubes, 1 cup, 1.0Mustard greens, 1/2 cup 0.9

12
15
1000
IU
Biotin B7 or H
Nuts, liver, egg yolks, soybeans and fish are rich sources of biotin.
See table for dietary sources of biotin.
FOOD Biotin (mcg)
Peanuts, 1/2 cup: 73
Filberts, 1/2 cup: 51
Almonds, 1/2 cup: 34
Peanut butter, 2 Tbl: 32
Soy protein isolate, 1 oz: 8.5
Egg, 1 large cooked: 8.1
Cashews, 1/2 cup: 8.9
Low fat yogurt, 1 cup: 7.4
Haddock, 3.5 oz cooked: 6.0
Sweet potatoes, canned, 1/2 cup: 5.5
Swiss chard, cooked, 1/2 cup: 5.3
Salmon, 3.5 oz cooked: 5.0
Nonfat milk, 1 cup: 4.9
Tomato sauce, 1/2 cup: 4.7
Carrots, 1/2 cup, cooked: 3.9
Avocado, half: 3.6
Carrot, 7.5" raw: 3.6
Papaya cubes, 1 cup: 3.1
Banana, one: 3.1
Pork, 3.5 oz cooked: 3.0
Tuna, 3.5 oz canned: 3.0

NE
30
ND
µg
Boron
FOODAlmondApple (red)Apricots (dried)AvocadoBananaBeans (red kidney)Bran (wheat)Brazil NutsBroccoliCarrotCashew Nuts (raw)CeleryChick PeasDatesGrapes (red)
Boron (mg/100g)2.820.322.112.060.161.400.321.720.310.301.150.500.711.080.50
Hazel NutsHoneyLentilsOliveOnionOrangePeachPeanut ButterPearPotatoPrunesRaisinsWalnutWine (Shiraz Cabernet)
2.770.500.740.350.200.250.521.920.320.181.184.511.630.86


NE
-
20
mg
Calcium[3]
Dietary Sources of Calcium
FOOD
Calcium (mg)
Yogurt, low fat, with fruit, 1 cup
448
Salmon, canned, with bones, 3.5 oz
380
Molasses, blackstrap, 2 Tbl
350
Milk, skim, 1 cup
300
Ice milk, soft-serve, 1 cup
274
Cheese, Swiss, 1 oz
272
Yogurt, frozen, 1 cup
240
Sardines, 3.5 oz with bones
240
Cheese, cheddar, 1 oz
204
Cheese, cheddar, 1 oz
204
Ice cream, vanilla, 1 cup
176
Rhubarb, cooked, 1/2 cup
174
Cheese, cottage, 2% fat, 1 cup
155
Spinach, frozen, cooked, 1/2 cup
140
Tofu, regular, 1/2 cup
130
Soynuts, 1/2 cup
119
Collard greens, 1/2 cup
120
Almonds, 1/2 cup
92
Ice cream, vanilla, regular, 1/2 cup
85
Navy or baked beans, 1/2 cup
64
Mustard greens, 1/2 cup
51
Orange, 1 medium
52
Okra, 1/2 cup
50
Halibut, baked, 3 oz
51
Kale, fresh, cooked, 1/2 cup
47
Broccoli, cooked from fresh, 1/2 cup
42
NE
1000
2500
mg
Chloride

NE
2300
3600
mg
Chromium

Food
Chromium (mcg)
Broccoli, 1 cup, cooked
22.0
Turkey, leg, 3 oz. cooked
10.4
Juice, grape, 1 cup
7.5
Waffle, egg, 1 medium
6.7
Ham, 3 oz.
3.6
English muffin, one
3.6
Cookies, chocolate chip, one large
3.4
Potatoes, mashed, 1 cup
2.7
Bagel, egg, 1
2.5
Juice, orange, 1 cup
2.2
Green beans, 1 cup, cooked
2.2


NE
35
ND
µg
Choline
Food
Serving
Total Choline (mg)
Beef liver, pan fried
3 ounces*
355
Wheat germ, toasted
1 cup
172
Egg
1 large
126
Atlantic cod, cooked
3 ounces
71
Beef, trim cut, cooked
3 ounces
67
Brussel sprouts, cooked
1 cup
63
Broccoli, cooked
1 cup, chopped
62
Shrimp, canned
3 ounces
60
Salmon
3 ounces
56
Milk, skim
8 fl oz.
38
Peanut butter, smooth
2 tablespoons
20
Milk chocolate
1.5-ounce bar
20
*A three-ounce serving of meat or fish is about the size of a deck of cards.

NE
550
3500
mg
CopperCopper Content of FoodFood Copper (mcg)Beef liver, 3.5 oz. 450Oysters, cooked 3.5 oz 200Oysters, raw, 3.5 oz 110 Cashews, dry roasted, 1/2 cup 80Molasses, blackstrap, 2 Tbl 84Pumpkin seeds, roasted, 1/2 cup 78Black-eyed peas, cooked, 1/2 cup 70Clams, steamed, 3.5 oz 69Sunflower seeds, 1/2 cup 60Unsweetened chocolate, 1 oz 62Brewer's yeast, 2 Tbl 52Beans, refried, 1/2 cup 50Instant breakfast, fortified, 1 pkt 50V-8 juice, 1 cup 48Tofu, firm, 1/2 cup 24Prunes, dried, 10 40Salmon, baked, 3 oz. 30

700
900
10000
µg
Cyanocobalamin (B12)FOOD Vitamin B12 (mcg)Liver, beef, 3.5 oz 112Clams, steamed, 3.5 oz 99Oysters, raw, 3 oz 16Crab, cooked, 3 oz 9Trout, cooked, 3.5 oz 5Tuna, light, canned, 3.5 oz 1.8Low fat yogurt, 1 cup 1.4Milk, nonfat, 1 cup .93Frankfurters, beef, 1 .88Pork chop, broiled, 3.5 oz .6Egg, cooked .50 Cheese, provolone, 1 oz .41Chicken, white meat, 3.5 oz .36Chicken, dark meat, 3.5 oz .32 Cheddar cheese, 1 oz .24

2.0
2.4
ND
µg
Fluoride
Food
Serving
Fluoride (mg)
Tea
100 ml (3.5 fluid ounces)
0.1-0.6
Grape juice
100 ml (3.5 fluid ounces)
0.02-0.28
Canned sardines (with bones)
100 g (3.5 ounces)
0.2-0.4
Fish (without bones)
100 g (3.5 ounces)
0.01-0.17
Chicken
100g (3.5 ounces)
0.06-0.10
NE
4
10
mg
Folate (B9)
Item
Folate (mcg)
Liver, chicken, 3.5 oz cooked
770
Liver, beef, 3.5 oz cooked
220
Blackeyed peas, boiled, 1 cup
210
Lentils, 1/2 cup cooked
179
Beans, white, boiled, 1/2 cup
144
Black eye peas, 1/2 cup cooked
120
Broccoli, cooked, 1 cup
104
Spinach, cooked, 1/2 cup
103
White pasta , 1/2 cup cooked
98
Flour tortilla, 10" diameter
88
Collard greens, ckd ,fresh 1/2 cup
88
Romaine lettuce, 1 cup
76
Orange juice, 1 cup
75
Fresh spinach, 1 cup
58
Wheat germ, raw, 2 Tbl
50
Tofu, 1/2 cup
55
Papaya cubes, 1 cup
53
Vegetable juice, 1 cup
51



320
400
1000
µg
Iodine
Iodine Content of Food
Food
Iodine(mcg)
Salt, iodized, 1 tsp.
400
Haddock, 3 oz.
104 - 145
Bread, regular process, 1slice
35
Cheese, cottage, 2% fat, 1/2 cup
26 - 71
Shrimp, 3 oz.
21 - 37

Egg, 1
18 - 26

Cheese, cheddar, 1 oz.
5 - 23

Ground beef, 3 oz, cooked
8

95
150
1100
µg
Iron
Food
Iron(mg)
Clams,3.5 oz, steamed
22.0
Oysters, 3.5 oz cooked
8.5
Chicken liver, 3.5 oz cooked
8.5
Pumpkin seeds, 1/2 cup roasted
8.5
Tofu, 1/2 cup
6.7
Beef liver, 3.5 oz cooked
6.3
Oysters, 3.5 oz raw
5.4
Pistachios, 1/2 cup
4.4
Blackstrap molasses, 2 Tbl
3.6
Beef roast, 3.5 oz cooked
3.5
Ground beef, 3 oz, cooked
2.2
Lamb, 3.5 oz cooked
2.2
Unsweetened chocolate, 1 oz
1.8
Raisins, 1/2 cup
1.75
Pinto beans, 1/2 cup canned
1.75
Sunflower seeds, 1/2 cup
1.7
Sweet potatoes, canned, 1/2 cup
1.7
Pasta, 1 cup cooked
1.7
Pumpkin, 1/2 cup cooked
1.7
Baked potato w/skin, 1/2 cup
1.7
Turkey, white meat, 3.5 oz
1.6
Oatmeal, 1 cup cooked
1.6
Spinach, 1/2 cup, cooked
1.4
Canned tuna, 3.5 oz
1.3
6
8
45
mg
MagnesiumFood Magnesium (mg)Pumpkin seeds, 1/4 cup roasted 303Almonds, 1/2 cup 238Soy nuts, 1/2 cup 196Cashews, 1/2 cup 157Tofu, firm, 1/2 cup 128Peanuts, 1/2 cup 125Chili with beans, 1 cup 115Molasses, 2 Tbl 100Wheat germ, toasted, 2 Tbl 90Unsweetened chocolate, 1 oz 88Sunflower seeds, 1/4 cup 82Halibut, baked, 3 oz. 78Swiss chard, cooked, 1/2 cup 75Spinach, 1/2 cup cooked 66Black beans, 1/2 cup 60Oatmeal, 1 cup cooked 56Peanut butter, 2 Tbl 51Baked potato with skin, 1 55Cereal, raisin bran, 1 oz. 48Low fat yogurt, 1 cup 43Milk, nonfat, 1 cup 28Chicken, breast, 3 oz. 25Green peas, cooked, 1/2 cup 23

330
400
350a
Mg
ManganeseFood Manganese (mg)Wheat germ, 2 Tbl 2.8Pecans, 1/4 cup 2.7Whole wheat pasta, 1 cup 1.9Soy nuts, 1/4 cup .85Pumpkin seeds, 1/4 cup 1.7Cooked oatmeal, 1 cup 1.4Sweet potatoes, 1/2 cup 1.3Pineapple, fresh, 1/2 cup 1.3Pineapple juice, 1/2 cup 1.2Oysters, cooked 3.5 oz 1.2Blackstrap molasses, 2 Tbl 1.2Tomato juice, 1 cup 1.0Blackberries, 1/2 cup 0.9Grape juice, 1 cup 0.9Spinach, 1/2 cup 0.9Brown rice, 1/2 cooked 0.9Soy nuts, 1/4 cup 0.9Almonds, 1/4 cup 0.8Tofu, 1/2 cup 0.8Sunflower seeds, 1/4 cup 0.7


NE
2.3
11
Mg
MolybdenumFood Molybdenum (mcg)Navy beans, 1/2 cup ckd 98Black-eye peas, 1/2 cup ckd 90Lentils, 1/2 cup ckd 74Split peas, 1/2 cup ckd 74Lima beans, 1/2 cup ckd 71Kidney beans, 1/2 cup ckd 66Black beans, 1/2 cup ckd 65Almonds, 1/4 cup 11.6Peanuts, 1/4 cup 10.6Chestnuts, 1/4 cup 10.6Cashews, 1/4 cup 9.5Yogurt, 1 cup 11.3Egg, 1, cooked 9.0Veal liver, 3.5 oz 8.9Green soybeans, 1/2 cup 6.4Cottage cheese, 1/2 cup 5.2Milk, 1 cup 4.9 Tomatoes, fresh, 1/2 cup 4.5


34
45
2000
µg
Niacin (B3)
Food Niacin (mg)
Beef liver, cooked 3.5 oz 14.4
Peanuts, 1/2 cup 10.5
Chicken, white meat, cooked 13.4
Tuna, canned in water, 3 oz 11.8
Salmon, cooked 3.5 oz 8.0
Corn grits, instant, 1 pkt 6.8
Ground beef, cooked 3.5 oz 5.3
Cheerios, 1 cup 5.0
Peanut butter, 2 Tbl 4.4
Almonds, 1/2 cup 1.4
Potato, baked with skin 3.3
Bagel, plain, 2.5 oz 3.3
Flour tortilla, 10" 2.6
Pasta, cooked 1 cup 2.3
Mushrooms, raw, 1/2 cup 1.7
Barley, cooked 1/2 cup 1.6
Corn, yellow, 1/2 cup 1.3
Mango, 1 medium 1.5
Lentils, cooked 1/2 cup 1.4
Sweet potatoes, cooked 1/2 1.2
Peach, raw, medium .9
Carrot, raw, medium .7


12
16
35
mg
Nickel
Nickel content in food

High content(more than 0.5 mg/kg)
Medium content(0.1-0.5 mg/kg)
Low content(less than 0.1 mg/kg)

Mussels
Various mushrooms
Meat

Dark chocolate
Oysters
Ham

Coco powder
Milk chocolate
Sausage

Liquorice
Eggs
Poultry

Hazel nuts
Raspberries
Liver

Almond
Blackcurrant
Kidney

Peanuts
Cloudberries
Cucumber

Pistage nuts
Kale
Cheese

Walnuts
Parsley
Milk

Alpha alpha seeds
Garlic
Yogurth

Brown beans
Parsnip
Onion

Soy beans
Horseradish
Cabbage

Pulses (green)
Corn flour
Beetroot

Mung beans
Rye
Spinach

Chickpeas
Barley
Corn

Yellow peas
Rice
Flour

Linseed

Salad

Poppy seed

Carrots

Oatmeal

Potatoes

Wheat bran

Fish

Oat bran

Squash

Mill

Apple
Soy flour

Pear
Buckwheat

Strawberries
As analysed by the Swedish Food Administration


NE
-
1.0
Mg
Pantothenic acid (B5)
FOOD Pantothenic Acid (mg)
Liver, beef, 3.5 oz 5.3
Sunflower seeds, 1/4 cup 2.3
Low fat yogurt, 1 cup 1.5
Salmon, baked, 3.5 oz 1.4
Poultry, dark meat, 3.5 oz 1.3
Poultry, white meat, 3.5 oz 1.0
Peanuts, 1/2 cup 1.0
Avocado half 1.0
Mushrooms, ckd, 1/2 cup .84
Milk, nonfat, 1 cup .80
Ice milk, soft serve, 1 cup .78
Corn, cooked, 1/2 cup .72
Potato, baked, one .70
Sweet potato, 1/2 cup .68
Dates, 10 .65
Wheat germ, raw, 1/4 cup .65
Liverwurst, 1 slice .53
Cheese, blue, 1 oz .49
Oatmeal, cooked, 1 cup .47
Broccoli, boiled, 1/2 cup .40
Papaya, 1/2 cup .33
Cheese, cottage, 1/2 cup .27
Peanut butter, creamy, 2 T .26
Strawberries, 1 cup .25
Orange juice, 1 cup .24


NE
5
ND
mg
PhosphorusFood Phosphorous (mg)Pumpkin seed kernels, 1/4 cup 665Sardines w/bones, 3.5 oz 425Sunflower seeds, 1/4 cup 377Low fat yogurt, 1 cup 352Halibut, 3.5 oz ckd 285Salmon or trout, 3.5 oz ckd 260Sole, baked, 3 oz. 248Nonfat milk, 1 cup 247Chicken, light meat, 3.5 oz ckd 221Beef steak, cooked 3.5 oz 218Almonds, dry roasted, 1/4 cup 215Split pea soup, 1 cup 213Cheese, American, 1 oz. 211Ham, 3 oz. 210Ice milk, soft-serve, 1 cup 202Lentils, cooked 1/2 cup 178Oatmeal, 1 cup 178Wheat germ, 1 Tbl 162Navy or baked beans, 1/2 cup 155Ground beef, 3.5 oz. 155Peanuts, 1/4 cup 150Tofu, regular, 1/2 cup 120Potato, baked, with skin, 1 115Garbanzo beans, canned, 1/2 cup 108


580
700
4000
mg
Potassium
POTASSIUM-RICH FOOD CHARTIMPORTANT FOR CESIUM CHLORIDE USERS:Those using Cesium Chloride MUST supplement with Potassium. Use the food chart below to add more potassium-rich foods to your diet.*
Food from
Serving Size
Potassium

FRUITS**Apple w/skinApple Juice, unsweetenedApricots, dried sulfuredAvocadoBananaCantalope, cubedDatesFigs, driedKiwiMangoOrangeOrange JuicePapayaPeachPearPrune Juice, unsweetenedRaisinsStrawberries, rawWatermelon
1 small1/2 cup10 halves1 ounce1 small1 cup5411 medium1 small1/2 cup1 cup1 medium1 medium1/2 cup1/4 cup1 cup1 cup
Approximately148 mg125 mg407 mg100 mg422 mg427 mg227 mg516 mg237 mg323 mg248 mg236 mg360 mg186 mg198 mg354 mg273 mg254 mg170 mg
VEGETABLESArtichoke, cookedAsparagus, cookedBeet Greens, cookedBroccoliBrussel Sprouts, freshCabbage, cookedCarrots, freshCauliflower, freshGarbanzo BeansGreen Beans, freshKidney Beans, cookedLettuce, iceburgMushrooms, cookedPinto Beans, cookedPotato, baked with skinSpinach, steamedSweet Potato, with skinTomato, freshTomato Juice
1 cup1 cup1/2 cup1/2 cup1/2 cup1/2 cup1/2 cup1/2 cup1/2 cup1/2 cup1/2 cup1 cup1/2 cup1/2 cup1 medium1/2 cup11/2 cup1 cup
Approximately595 mg288 mg655 mg143 mg47 mg147 mg177 mg151 mg240 mg187 mg355 mg87 mg277 mg400 mg422 mg415 mg508 mg200 mg535 mg
DAIRYCottage Cheese, 2%Ice Cream, vanillaMilk, 2 %Ricotta CheeseYogurt
1 cup1/2 cup1 cup1/2 cup6 ounces
Approximately217 mg131 mg377 mg154 mg398 mg
OTHERAlmondsBeef, lean cookedBread, wheatBrazil NutsEggHamburgerHalibutMolassesPeanuts, saltedPeanut Butter, naturalRice, brownRice, whiteSalmon, baked or steamedSalmon, cannedTuna, cooked yellowfinTurkey, roasted dark meat
2 ounces3 ounces1 slice2 ounces1 med.4 oz.3 oz.1 tablespoon2 ounces2 tablespoons1 cup1 cup3 ounces4 oz.3 ounces3 ounces
Approximately412 mg224 mg59 mg340 mg55 mg383 mg490 mg498 mg374 mg214 mg105 mg42 mg319 mg409 mg484 mg


NE
4700
ND
mg
Riboflavin (B2)FOOD Riboflavin (mg)Liver, beef, cooked 3.5 oz 4.14Almonds, 1/2 cup 0.78Soy nuts, 1/2 cup 0.65Mackerel, canned 3.5 oz 0.54Yogurt, low fat, 1 cup 0.52Steamed clams, 3.5 oz 0.43Milk, nonfat, 1 cup 0.34Yogurt, low-fat, 1 cup 0.37Clams, canned, 3 oz 0.36Ice milk, soft serve, 1 oz 0.34Egg, cooked 0.25Pork, loin, cooked 3 oz 0.24Pasta, cooked 1 cup 0.23Bagel, plain, 0.22Hamburger, lean, 3.5 oz 0.21Cheese, cottage, 1/2 cup 0.21Chicken, dark, cooked 3 oz 0.19Spinach, ckd, 1/2 cup 0.16Wheat germ, raw, 2 Tbl 0.12



1.1
1.3
ND
mg
SeleniumFood Selenium (mcg)Brazil nuts, 1/4 cup 1036Oysters, 3.5 oz 115Chicken liver 3.5 oz 71Raw oyster, 3.5 oz 70Steamed clams, 3.5 oz 64Beef liver, 3.5 oz 57Sardines, 3.5 oz 46Crab, 3.5 oz 40Whole wheat pasta, 1 cup 36White pasta, 1 cup 30Wheat germ, 1/4 cup 28Molasses, blackstrap, 2 T. 25Sunflower seeds, 1/4 cup 26Cooked oatmeal, 1 cup 19Soy nuts, 1/2 cup 17Freshwater fish, 3.5 oz 15Egg, boiled, one 13Tofu, 1/2 cup 11


45
55
400
µg
SodiumFood Sodium (mg)Table Salt , 1 tsp 2358Pickles, dill, 1 large 1731Canned chicken soup, 1 cup 850Sauerkraut, 1/2 cup 780Pretzels, 1 oz 486Cottage cheese, 1/2 cup 459Sardines, 3 oz 429Deli ham, 1 oz 341Deli turkey breast, 1 oz 335Soy Sauce, 1 tsp 304Cheese, American, 1 oz 304Cornflakes, 1 cup 298Olives, black, 5 large 192Deli bologna 295Potato Chips, 1 oz 183


NE
1500
2300
Mg
Sulfate
Foods and
Amino Acids
that contain Sulphur
Asparagus
Avocado
Blueberries
Broccoli
Brussel Sprouts
Cabbage
Caluiflower
Cabbage
Carrots
Cheese
Cherries
Chives
Coconut
Eggs (Yokes) *
Garlic
Grapes
Grains
Kale
_________
Cysteine
Taurine
Methionine


Kohlrab
Leeks
Legumes
Meat Protein
Mustard
Nuts & Seeds
Onions
Pak Choi
Parsley
Radishes
Red Peppers
Rutabaga
Shallot
Swiss Chard
Tomatoes
Turnips
Watercress








NE
-
ND
-
Thiamin (B1)
Food
Serving
Thiamin (mg)
Lentils (cooked)
1/2 cup
0.17
Peas (cooked)
1/2 cup
0.21
Long grain brown rice (cooked)
1 cup
0.19
Long grain white rice, enriched (cooked)
1 cup
0.26
Long grain white rice, unenriched (cooked)
1 cup
0.04
Whole wheat bread
1 slice
0.10
White bread, enriched
1 slice
0.11
Fortified breakfast cereal
1 cup
0.5-2.0
Wheat germ breakfast cereal
1 cup
4.47
Pork, lean (cooked)
3 ounces*
0.72
Brazil nuts
1 ounce
0.18
Pecans
1 ounce
0.19
Spinach (cooked)
1/2 cup
0.09
Orange
1 fruit
0.10
Cantaloupe
1/2 fruit
0.11
Milk
1 cup
0.10
Egg (cooked)
1 large
0.03
*3 ounces of meat is a serving about the size of a deck of cards


1.0
1.2
ND
Mg
Zinc
Food
Serving
Zinc (mg)
Oysters
6 medium (cooked)
76.3
Crab, Dungeness
3 ounces (cooked)
4.7
Beef
3 ounces* (cooked)
6.0
Pork
3 ounces (cooked)
2.2
Chicken (dark meat)
3 ounces (cooked)
1.8
Turkey (dark meat)
3 ounces (cooked)
3.8
Yogurt, fruit
1 cup (8 ounces)
1.8
Cheese, cheddar
1 ounce
0.9
Milk
1 cup (8 ounces)
1.8
Cashews
1 ounce
1.6
Almonds
1 ounce
1.0
Peanuts
1 ounce
0.9
Beans, baked
1/2 cup
1.8
Chickpeas (garbanzo beans)
1/2 cup
1.3
*A three-ounce serving of meat is about the size of a deck of cards


9.4
11
40
mg
a From pill only, not including food and water intake. [However, sustained-release formulations exceeding this dose are well tolerated.]
EAR: Estimated Average Requirements; RDA: Recommended Dietary Allowances; AI: Adequate Intake; UL: Tolerable upper intake levels.
It is also recommended that the following substances not be added to food or dietary supplements. Research has been conducted into adverse effects, but was not conclusive in many cases:
Substance
RDA/AI
UL
units per day
Arsenic
-
ND
-
Silicon
-
ND
-
Vanadium
-
1.8
mg
[edit] Macronutrients
RDA/AI is shown below for males and females aged 40–50 years.[2]
Substance
Amount (males)
Amount (females)
Waterb
3.7 L/day
2.7 L/day
Carbohydrates
130 g/day
130 g/day
Proteinc
56 g/day
46 g/day
Fiber
38 g/day
25 g/day
Fat
20–35% of calories
Linoleic acid, an omega-6 fatty acid (polyunsaturated)
17 g/day
12 g/day
alpha-Linolenic acid, an omega-3 fatty acid (polyunsaturated)
1.6 g/day
1.1 g/day
Cholesterol
As low as possible
Trans fatty acids
As low as possible
Saturated fatty acids
As low as possible
Added sugar
No more than 25% of calories
bIncludes water from food, beverages, and drinking water.
cBased on 0.8 g/kg of body weight
[edit] Calculating the RDA
The equations used to calculate the RDA are as follows:
"If the standard deviation (SD) of the EAR is available and the requirement for the nutrient is symmetrically distributed, the RDA is set at two SDs above the EAR:
RDA = EAR + 2 SD(EAR).
If data about variability in requirements are insufficient to calculate an SD, a coefficient of variation (CV) for the EAR of 10 percent is assumed, unless available data indicate a greater variation in requirements. If 10 percent is assumed to be the CV, then twice that amount when added to the EAR is defined as equal to the RDA. The resulting equation for the RDA is then
RDA = 1.2 × EAR.
This level of intake statistically represents 97.5 percent of the requirements of the population."[1]