Food Amount µg Beef liver 3 oz cooked 6582 Braunschweiger
APPENDIX B FOOD SOURCES OF VITAMINS AND MINERALS Vitamin A (RAE)* Food
Amount
µg
Beef liver Braunschweiger, Carrot juice, canned Pumpkin, canned Carrots, cooked Sweet potato Spinach, frozen chopped Carrot, raw Kale, cooked Collards, cooked Squash, winter, cooked Instant oatmeal, Quaker Cantaloupe Vegetable juice cocktail Pepper, red Spinach, raw
3 oz cooked 2 slices 1 cup ½ cup ½ cup ½ ½ cup 1 ½ cup ½ cup ½ cup 1 pkt 1 cup 1 cup 1 ½ cup
6582 2393 2256 954 665 614 573 919 443 386 268 318 270 189 187 75
* RAE = retinol activity equivalent 0.3 µg RAE=1 IU retinol Vitamin C mg Red pepper Strawberries Orange juice (from frozen concentrate) Papaya Grapefruit juice (from frozen concentrate) Orange Kiwi Vegetable juice cocktail Cantaloupe Mango Tomato juice, canned Broccoli, raw Pineapple, fresh Brussels sprouts, frozen, cooked Starfruit Cabbage, cooked
1 1 cup 1 cup 1 cup 1 cup 1 1 medium 1 cup 1 cup 1 cup 1 cup ½ cup ½ cup ½ cup 1 ½ cup
152 97 97 87 83 68 71 67 59 46 45 39 37 36 31 28
Cauliflower, cooked Mandarin oranges, canned Cauliflower, raw Broccoli, cooked Collards, frozen chopped Beet, turnip, mustard greens, cooked Raspberries
½ cup ½ cup ½ cup 1 spear ½ cup ½ cup ½ cup
25 25 24 24 22 18 16
Vitamin D µg Salmon, Sockeye, cooked Salmon, pink, canned Tuna, light, canned in water Sardine, canned Milk, non-fat/1% + A, D Total® cereal Milk, evaporated, canned + A, D
3 oz 3 oz 3 oz 3 oz 1 cup ¾ cup ½ cup
20 12 4 4 3 2.5 2.5
½ cup ¾ cup ½ cup 1 cup 3 oz 3 oz 1 3 oz ½ cup ½ ½ cup ½ cup
3.6 2 1 0.6 0.6 0.6 0.4 0.4 0.2 0.2 0.2 0.2
3 oz 1 cup 2 slices 1 cup 3 oz ¾ cup
71 12 11 9 7.6 6
1 µg vitamin D = 40 IU
Vitamin B6 mg Cereal, Kellogg’s® All-Bran Cereal, Total® Garbanzo beans, canned Turkey, cooked Pork, cooked Chicken, breast, cooked Banana Fish, cod, cooked Spinach, cooked Sweet potato, cooked Beans, pinto, cooked Plantains, cooked
Vitamin B12 µg Liver, beef, cooked Clam chowder, canned, with milk Braunschweiger Soy crumbles, Morningstar Farms Sardines, canned Cereal, Total®
Salmon, Sockeye Salmon, pink, canned Trout, cooked Tuna, light, canned Beef, ground, cooked Catfish, cooked Beef, round, cooked Shrimp, cooked Milk, low fat Yogurt, plain, low fat Cheese, Swiss Egg, hard boiled
3 oz 3 oz 3 oz 3 oz 3 oz 3 oz 3 oz 3 oz 1 cup 1 cup 1 oz 1 large
5 4 4 2.5 2.4 1.6 1.6 1.6 1.3 1.3 1 0.56
1 serving ¾ cup ½ cup 1 cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup 1 cup
756 676 179 165 147 141 135 132 122 119 100 89 84 84 39
Folate DFE* µg Malt-o-Meal®, cooked Cereal, Total® Lentils, cooked Orange juice, frozen, diluted Beans, pinto, cooked Garbanzo beans, cooked Okra, cooked Spinach, cooked Asparagus, cooked Rice, enriched, cooked Soybeans, green, cooked Collards, cooked Broccoli, cooked Spaghetti, enriched, cooked Papaya
*Dietary Folate Equivalent 1 DFE=1 µg food folate=0.6 µg folic acid from fortified food or supplement taken with food.
Calcium mg Cereal, Total® Yogurt, plain, non-fat Milk, canned, evaporated Yogurt, fruit, low fat Ricotta cheese, part skim Sardines, canned Milk, 1% Milk, skim
¾ cup 1 cup ½ cup 1 cup ½ cup 3 oz 1 cup 1 cup
1000 452 371 345 335 325 305 299
Milk, chocolate, low fat Cheese, Swiss Cheese, Provolone, Mozzarella, Cheddar, Muenster Collards, frozen, chopped, cooked Spinach/turnip green, cooked Cottage cheese, 2% Soup, cream Tofu, firm, with calcium sulfate Pudding, boxed, prepared w/ 2% milk Ice cream/frozen yogurt, vanilla, light Kale, frozen, cooked
1 cup 1 oz
290 224
1 oz ½ cup ½ cup ½ cup 1 cup ¼ block ½ cup ½ cup ½ cup
205 179 123 103 171 163 152 106 90
3 oz ¾ cup 1 packet ½ cup ½ cup ½ cup ½ cup 2 slices 1 cup ½ cup 3 oz 1 ½ cup ½ cup 3 oz ½ cup ½ cup 3 oz 1 ½ cup 1 cup ¼ block ½ cup ½ cup ½ cup 3 oz 3 oz 3 oz 1 Tbsp ¼ cup
24 18 11 4.7 4.1 3.3 3.2 3.2 5.7 2.6 2.6 2.5 2.3 2.3 2.2 1.8 1.8 1.8 1.8 1.7 1.6 1.3 1.2 1.2 1.2 1.4 1.4 1.3 0.9 0.7
Iron mg Clams, canned Cereal, Total® Oatmeal, instant, fortified Cream of wheat, cooked Beans, baked, canned with pork Lentils, cooked Spinach, cooked Braunschweiger Soy crumbles, Morningstar Farms Beans, kidney Beef, cooked Cheeseburger Soybeans, green, cooked Lima beans, cooked Hamburger Blackeye peas, frozen Beans, pinto Shrimp, canned Kellogg’s NUTRI-GRAIN Bar Tomatoes, canned Soymilk Tofu, firm, with calcium sulfate Peas, frozen, cooked Spinach, frozen, chopped Vegetables, mixed, frozen, cooked Turkey, cooked Pork, cooked Tuna, light, canned Molasses Raisins
Miso
½ cup
0.5
¾ cup ½ cup 3 oz 3 oz 1 small 3 oz 1 cup 1 oz 1 cup ½ cup ½ cup ½ cup ½ cup 1 oz 1 cup 2 slices ½ cup 2 Tbsp
15 7 5 4 4 4 2 2 2 1 1 1 1 1 1 1 0.5 1
3 oz 2 slices 1 large 3 oz 3 oz 3 oz 1 large 3 oz 3 oz 3 oz 3 oz 3 oz 1 cup ½ cup 1 cup ½ cup ½ cup ½ cup
356 145 113 101 94 87 84 75 70 69 66 64 58 50 43 40 39 39
Zinc mg Cereal, Total® Beans, baked, canned w/ pork Beef, ground, cooked Pork, cooked Taco Turkey, dark meat, cooked Yogurt, plain, non fat Seeds, pumpkin, roasted Soup, canned chicken vegetable Beans, lentils, split peas, cooked Milk, canned, evaporated Wild rice, cooked Miso Cheese, Swiss Milk, skim Ham Bulgur, cooked Peanut Butter
Choline mg Beef, liver, cooked Braunschweiger Egg, hard boiled Beef, cooked Pork, cooked Ham Taco Salmon, pink, canned Turkey, cooked Beef, ground, cooked Turkey, dark meat, cooked Sardines Soy milk Beans, baked, canned w/ pork Milk, 1% Milk, canned, evaporated Garbanzo beans, kidney beans Black eye peas
Collard, frozen, chopped, cooked Lentils, cooked Broccoli, cooked Collard, cooked Miso Cauliflower, cooked Peas, frozen, cooked Vegetables, mixed, frozen, cooked
½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup
38 33 31 30 25 25 22 22
Source: The U.S. Department of Agriculture, Agricultural Research Service, 2009. USDA National Nutrient Database for Standard Reference, Release 22. Nutrient Data Laboratory Home Page.
Amount
µg
Beef liver Braunschweiger, Carrot juice, canned Pumpkin, canned Carrots, cooked Sweet potato Spinach, frozen chopped Carrot, raw Kale, cooked Collards, cooked Squash, winter, cooked Instant oatmeal, Quaker Cantaloupe Vegetable juice cocktail Pepper, red Spinach, raw
3 oz cooked 2 slices 1 cup ½ cup ½ cup ½ ½ cup 1 ½ cup ½ cup ½ cup 1 pkt 1 cup 1 cup 1 ½ cup
6582 2393 2256 954 665 614 573 919 443 386 268 318 270 189 187 75
* RAE = retinol activity equivalent 0.3 µg RAE=1 IU retinol Vitamin C mg Red pepper Strawberries Orange juice (from frozen concentrate) Papaya Grapefruit juice (from frozen concentrate) Orange Kiwi Vegetable juice cocktail Cantaloupe Mango Tomato juice, canned Broccoli, raw Pineapple, fresh Brussels sprouts, frozen, cooked Starfruit Cabbage, cooked
1 1 cup 1 cup 1 cup 1 cup 1 1 medium 1 cup 1 cup 1 cup 1 cup ½ cup ½ cup ½ cup 1 ½ cup
152 97 97 87 83 68 71 67 59 46 45 39 37 36 31 28
Cauliflower, cooked Mandarin oranges, canned Cauliflower, raw Broccoli, cooked Collards, frozen chopped Beet, turnip, mustard greens, cooked Raspberries
½ cup ½ cup ½ cup 1 spear ½ cup ½ cup ½ cup
25 25 24 24 22 18 16
Vitamin D µg Salmon, Sockeye, cooked Salmon, pink, canned Tuna, light, canned in water Sardine, canned Milk, non-fat/1% + A, D Total® cereal Milk, evaporated, canned + A, D
3 oz 3 oz 3 oz 3 oz 1 cup ¾ cup ½ cup
20 12 4 4 3 2.5 2.5
½ cup ¾ cup ½ cup 1 cup 3 oz 3 oz 1 3 oz ½ cup ½ ½ cup ½ cup
3.6 2 1 0.6 0.6 0.6 0.4 0.4 0.2 0.2 0.2 0.2
3 oz 1 cup 2 slices 1 cup 3 oz ¾ cup
71 12 11 9 7.6 6
1 µg vitamin D = 40 IU
Vitamin B6 mg Cereal, Kellogg’s® All-Bran Cereal, Total® Garbanzo beans, canned Turkey, cooked Pork, cooked Chicken, breast, cooked Banana Fish, cod, cooked Spinach, cooked Sweet potato, cooked Beans, pinto, cooked Plantains, cooked
Vitamin B12 µg Liver, beef, cooked Clam chowder, canned, with milk Braunschweiger Soy crumbles, Morningstar Farms Sardines, canned Cereal, Total®
Salmon, Sockeye Salmon, pink, canned Trout, cooked Tuna, light, canned Beef, ground, cooked Catfish, cooked Beef, round, cooked Shrimp, cooked Milk, low fat Yogurt, plain, low fat Cheese, Swiss Egg, hard boiled
3 oz 3 oz 3 oz 3 oz 3 oz 3 oz 3 oz 3 oz 1 cup 1 cup 1 oz 1 large
5 4 4 2.5 2.4 1.6 1.6 1.6 1.3 1.3 1 0.56
1 serving ¾ cup ½ cup 1 cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup 1 cup
756 676 179 165 147 141 135 132 122 119 100 89 84 84 39
Folate DFE* µg Malt-o-Meal®, cooked Cereal, Total® Lentils, cooked Orange juice, frozen, diluted Beans, pinto, cooked Garbanzo beans, cooked Okra, cooked Spinach, cooked Asparagus, cooked Rice, enriched, cooked Soybeans, green, cooked Collards, cooked Broccoli, cooked Spaghetti, enriched, cooked Papaya
*Dietary Folate Equivalent 1 DFE=1 µg food folate=0.6 µg folic acid from fortified food or supplement taken with food.
Calcium mg Cereal, Total® Yogurt, plain, non-fat Milk, canned, evaporated Yogurt, fruit, low fat Ricotta cheese, part skim Sardines, canned Milk, 1% Milk, skim
¾ cup 1 cup ½ cup 1 cup ½ cup 3 oz 1 cup 1 cup
1000 452 371 345 335 325 305 299
Milk, chocolate, low fat Cheese, Swiss Cheese, Provolone, Mozzarella, Cheddar, Muenster Collards, frozen, chopped, cooked Spinach/turnip green, cooked Cottage cheese, 2% Soup, cream Tofu, firm, with calcium sulfate Pudding, boxed, prepared w/ 2% milk Ice cream/frozen yogurt, vanilla, light Kale, frozen, cooked
1 cup 1 oz
290 224
1 oz ½ cup ½ cup ½ cup 1 cup ¼ block ½ cup ½ cup ½ cup
205 179 123 103 171 163 152 106 90
3 oz ¾ cup 1 packet ½ cup ½ cup ½ cup ½ cup 2 slices 1 cup ½ cup 3 oz 1 ½ cup ½ cup 3 oz ½ cup ½ cup 3 oz 1 ½ cup 1 cup ¼ block ½ cup ½ cup ½ cup 3 oz 3 oz 3 oz 1 Tbsp ¼ cup
24 18 11 4.7 4.1 3.3 3.2 3.2 5.7 2.6 2.6 2.5 2.3 2.3 2.2 1.8 1.8 1.8 1.8 1.7 1.6 1.3 1.2 1.2 1.2 1.4 1.4 1.3 0.9 0.7
Iron mg Clams, canned Cereal, Total® Oatmeal, instant, fortified Cream of wheat, cooked Beans, baked, canned with pork Lentils, cooked Spinach, cooked Braunschweiger Soy crumbles, Morningstar Farms Beans, kidney Beef, cooked Cheeseburger Soybeans, green, cooked Lima beans, cooked Hamburger Blackeye peas, frozen Beans, pinto Shrimp, canned Kellogg’s NUTRI-GRAIN Bar Tomatoes, canned Soymilk Tofu, firm, with calcium sulfate Peas, frozen, cooked Spinach, frozen, chopped Vegetables, mixed, frozen, cooked Turkey, cooked Pork, cooked Tuna, light, canned Molasses Raisins
Miso
½ cup
0.5
¾ cup ½ cup 3 oz 3 oz 1 small 3 oz 1 cup 1 oz 1 cup ½ cup ½ cup ½ cup ½ cup 1 oz 1 cup 2 slices ½ cup 2 Tbsp
15 7 5 4 4 4 2 2 2 1 1 1 1 1 1 1 0.5 1
3 oz 2 slices 1 large 3 oz 3 oz 3 oz 1 large 3 oz 3 oz 3 oz 3 oz 3 oz 1 cup ½ cup 1 cup ½ cup ½ cup ½ cup
356 145 113 101 94 87 84 75 70 69 66 64 58 50 43 40 39 39
Zinc mg Cereal, Total® Beans, baked, canned w/ pork Beef, ground, cooked Pork, cooked Taco Turkey, dark meat, cooked Yogurt, plain, non fat Seeds, pumpkin, roasted Soup, canned chicken vegetable Beans, lentils, split peas, cooked Milk, canned, evaporated Wild rice, cooked Miso Cheese, Swiss Milk, skim Ham Bulgur, cooked Peanut Butter
Choline mg Beef, liver, cooked Braunschweiger Egg, hard boiled Beef, cooked Pork, cooked Ham Taco Salmon, pink, canned Turkey, cooked Beef, ground, cooked Turkey, dark meat, cooked Sardines Soy milk Beans, baked, canned w/ pork Milk, 1% Milk, canned, evaporated Garbanzo beans, kidney beans Black eye peas
Collard, frozen, chopped, cooked Lentils, cooked Broccoli, cooked Collard, cooked Miso Cauliflower, cooked Peas, frozen, cooked Vegetables, mixed, frozen, cooked
½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup
38 33 31 30 25 25 22 22
Source: The U.S. Department of Agriculture, Agricultural Research Service, 2009. USDA National Nutrient Database for Standard Reference, Release 22. Nutrient Data Laboratory Home Page.
