Appendix A Food Sources of Vitamins and Minerals

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1 Appendix A Food Sources of Vitamins and Minerals Appendix A 229

2 Appendix A Food Sources of Vitamins and Minerals Vitamin A (Retinol) Food Amount IU* Liver 3 oz 45,400 Crab 2 cup,680 Egg medium 590 Fats Whole milk cup 330 Skim milk, fortified cup 330 American cheese oz 330 Swiss cheese oz 320 Low-fat milk cup 20 Butter tsp 60 Margarine, fortified tsp 60 *5 IU = RE (Retinol equivalent) Beta-Carotene Food Amount IU Carrots, raw medium 7,900 Sweet potato 2 cup 7,850 Pumpkin 2 cup 7,840 2 cup 7,300 Collard greens, 2 cup 6,030 cooked Winter squash 2 cup 4,200 Ripe peppers 2 cup 2,225 2 cup,900 Cantaloupe 2 whole 5,400 Apricots, canned 2 cup 2,260 Papaya 2 cup,595 Watermelon 2 cups,265 Peaches, canned 2 cup,5 Nectarine cup,00 Appendix A 23 VITAMINS Vitamin D Food Amount IU* Milk Whole, low-fat, skim cup 00 Fish and Seafood Salmon 3 oz 340 Tuna 3 oz 50 Shrimp 3 oz 27 Organ Beef liver 3 oz 42 Chicken liver 3 oz 40 Egg yolk each 27 *40 IU = µg Vitamin C Kiwi fruit, whole or 2 cup 08 Orange juice 6 oz 62 Orange whole 85 Cantaloupe 2 cup 63 Grapefruit juice 6 oz 57 Grapefruit 2 cup 5 Strawberries 2 cup 48 Cranberry juice cocktail 2 cup 45 V-8 juice 2 cup 45 Tomato juice 2 cup 33 Watermelon cup 3 Grape juice 2 cup 29 Raspberries 2 cup 8 Green peppers 2 cup 95 Cauliflower, raw 2 cup 75 2 cup 70 Brussels sprouts 2 cup 65 Collard greens 2 cup 48 Cauliflower, cooked 2 cup 30 Potato whole 29 Tomato 2 cup 23

3 Food Sources of Vitamins and Minerals: (continued) Vitamins Vitamin E Food Amount IU* Oils Oil Tbsp 6.7 Mayonnaise Tbsp 3.4 Margarine Tbsp 2.7 Salad dressing Tbsp 2.2 Nuts and Seeds Sunflower seeds 2 cup 27. Almonds 2 cup 2.7 Peanuts 2 cup 4.9 Cashews 2 cup 0.7 Sweet potato 2 cup 6.9 Collard greens 2 cup 3. Asparagus 2 cup 2. Spinach, raw cup.5 Wheat germ 2 Tbsp 4.2 Bread, whole, wheat slice 2.5 Bread, white slice.2 Seafood Crab 3 oz 4.5 Shrimp 3 oz 3.7 Fish 3 oz 2.4 * IU = mg alpha-cocopherol Thiamin Pork Roast 3 oz 0.8 Beef 3 oz 0.4 Ham 3 oz 0.4 Liver 3 oz 0.2 Nuts and Seeds Sunflower seeds 2 cup 0.7 Peanuts 2 cup 0. Almonds 2 cup 0. Bran Flakes cup 0.6 Macaroni cup 0.2 Rice cup 0.2 Bread slice 0. Peas 2 cup 0.3 Lima Beans 2 cup 0.2 Corn 2 cup 0. 2 cup 0. Potato whole 0. Fruit Orange juice cup 0.2 Orange whole 0. Avocado 2 whole 0. Appendix A 232

4 Food Sources of Vitamins and Minerals: (continued) Vitamins Riboflavin Whole milk cup 0.5 Low-fat milk cup 0.5 Yogurt, low-fat cup 0.5 Skim milk cup 0.4 Yogurt cup 0. American cheese oz 0. Cheddar cheese oz 0. Liver 3 oz 3.6 Pork chop 3 oz 0.3 Beef 3 oz 0.2 Tuna 2 cup 0. Collard greens 2 cup cup cup 0. Egg each 0.2 Macaroni cup 0. Bread slice 0. Niacin Liver 3 oz 4.0 Tuna 2 cup 0.3 Turkey 3 oz 9.5 Chicken 3 oz 7.9 Salmon 3 oz 6.9 Veal 3 oz 5.2 Beef (round steak) 3 oz 5. Pork 3 oz 4.5 Haddock 3 oz 2.7 Scallops 3 oz. Nuts and Seeds Peanuts oz 4.9 Asparagus 2 cup.5 Wheat germ oz.5 Brown rice 2 cup.2 Noodles, enriched 2 cup.0 Rice, white, enriched 2 cup.0 Bread, enriched slice 0.7 Milk cup.9 Cottage Cheese 2 cup 2.6 Appendix A 233

5 Food Sources of Vitamins and Minerals: (continued) Vitamins Vitamin B 6 Liver 3 oz 0.8 Salmon 3 oz 0.7 Other fish 3 oz 0.6 Chicken 3 oz 0.4 Ham 3 oz 0.4 Hamburger 3 oz 0.4 Veal 3 oz 0.4 Pork 3 oz 0.3 Beef 3 oz 0.2 Egg each 0.3 Legumes Split peas 2 cup 0.6 Dried beans, cooked 2 cup 0.4 Banana whole 0.6 Avocado 2 cup 0.4 Watermelon cup 0.3 Turnip greens 2 cup 0.7 Brussels sprouts 2 cup 0.4 Potato whole 0.2 Sweet Potato 2 cup 0.2 Carrots 2 cup 0.2 Peas 2 cup 0. Vitamin B 2 Food Amount (µg) Liver 3 oz 6.8 Trout 3 oz 3.6 Beef 3 oz 2.2 Clams 2 cup 2.0 Crab 3 oz.8 Lamb 3 oz.8 Tuna 2 cup.8 Veal 3 oz.7 Hamburger, regular 3 oz.5 Skim milk cup.0 Milk cup 0.9 Yogurt cup 0.8 Cottage cheese 2 cup 0.7 American cheese oz 0.2 Cheddar cheese oz 0.2 Egg each 0.6 Appendix A 234

6 Food Sources of Vitamins and Minerals (continued) Vitamins Folate Food Amount (µg) Asparagus 2 cup 20 Brussels sprouts 2 cup 6 Black-eyed peas 2 cup 02 2 cup 99 Romaine lettuce cup 86 Lima beans 2 cup 7 Peas 2 cup 70 Collard greens, 2 cup 56 cooked Sweet potato 2 cup 43 2 cup 43 Cantaloupe 2 whole 00 Orange juice cup 87 Orange whole 59 * Breakfast cereals cup Oatmeal 2 cup 97 Wheat germ 2 cup 80 Wild rice 2 cup 37 *Beginning in 998, refined grain products such as bread, white rice, and pasta are fortified with folic acid and provide approximately 40 µg folate per serving. Appendix A 235

7 Food Sources of Vitamins and Minerals MINERALS Calcium Yogurt, low-fat cup 45 Yogurt with fruit, lowfat cup 35 Skim milk cup 300 Light milk (%) cup 300 Low-fat milk cup 298 Whole milk cup 288 Swiss cheese oz 270 Cheddar cheese oz 205 Frozen yogurt cup 200 Cream soup cup 86 Pudding 2 cup 85 Ice cream cup 80 Ice milk cup 80 American cheese oz 75 Custard 2 cup 50 Cottage cheese 2 cup 70 Cottage cheese, low-fat 2 cup 69 Collard greens, cooked 2 cup 0 2 cup 90 2 cup 70 Legumes Tofu 2 cup 55 Dried beans, cooked 2 cup 50 Lima beans 2 cup 40 Phosphorus Yogurt cup 327 Skim milk cup 250 Whole milk cup 250 Cottage cheese 2 cup 50 American cheese oz 30 Pork 3 oz 275 Hamburger 3 oz 65 Tuna 3 oz 62 Lobster 3 oz 25 Chicken 3 oz 20 Nuts and seeds Sunflower seeds 2 cup 39 Peanuts 2 cup 4 Pine nuts 2 cup 06 Peanut butter Tbsp 6 Bran Flakes cup 80 Shredded wheat 2 large 8 Whole-wheat bread cup 52 Potato medium 0 Corn 2 cup 73 Peas 2 cup 70 French fries 2 cup 6 2 cup 54 Appendix A 236

8 Food Sources of Vitamins and Minerals (continued): MINERALS Magnesium Legumes Lentils, cooked 2 cup 34 Split peas, cooked 2 cup 34 Tofu 2 cup 30 Nuts Peanuts 2 cup 247 Cashews 2 cup 93 Almonds 2 cup 80 Bran buds cup 240 Wild rice, cooked 2 cup 9 Breakfast cereal, cup 85 fortified Wheat germ 2 Tbsp 45 Bean Sprouts 2 cup 98 Black-eyed peas 2 cup 58 2 cup 48 Lima beans 2 cup 32 Milk and milk products Milk cup 30 Cheddar cheese oz 8 American cheese oz 6 Chicken 3 oz 25 Beef 3 oz 20 Pork 3 oz 20 Iron and dried beans Liver 3 oz 7.5 Round steak 3 oz 3.0 Hamburger, lean 3 oz 3.0 Baked beans 2 cup 3.0 Pork 3 oz 2.7 White beans 2 cup 2.7 Soybeans 2 cup 2.5 Pork and beans 2 cup 2.3 Fish 3 oz.0 Chicken 3 oz.0 Breakfast cereal, ironfortified cup 8.0 (4-8) Oatmeal, fortified cup 8.0 Bagel each.7 English muffin each.6 Rye bread slice.0 Whole-wheat bread slice 0.8 White bread slice 0.6 Prune juice 6 oz 7.0 Apricots, dried 2 cup 2.5 Prunes 5 medium 2.0 Raisins 2 cup.3 Plums 3 medium. 2 cup 2.3 Lima beans 2 cup 2.2 Black-eyed peas 2 cup.7 Peas 2 cup.6 Asparagus 2 cup.5 Appendix A 237

9 Food Sources of Vitamins and Minerals (continued): MINERALS Zinc Liver 3 oz 4.6 Beef 3 oz 4.0 Crab 2 cup 3.5 Lamb 3 oz 3.5 Turkey ham 3 oz 2.5 Pork 3 oz 2.4 Chicken 3 oz 2.0 Legumes Dried beans, cooked 2 cup.0 Split peas, cooked 2 cup 0.9 Breakfast cereal, cup fortified Wheat germ 2 Tbsp 2.4 Brown rice cup.2 Oatmeal cup.2 Bran Flakes cup.0 White rice cup 0.8 Nuts and Seeds Pecans 2 cup 2.0 Cashews 2 cup.8 Sunflower seeds 2 cup.7 Peanut butter 2 Tbsp 0.9 Cheddar cheese oz. Whole milk cup 0.9 American cheese oz 0.8 Selenium Food Amount (µg) Seafood Lobster 3 oz 66 Tuna 3 oz 60 Shrimp 3 oz 54 Oysters 3 oz 48 Fish 3 oz 40 Liver 3 oz 56 Ham 3 oz 29 Beef 3 oz 22 Bacon 3 oz 2 Chicken 3 oz 8 Lamb 3 oz 4 Veal 3 oz 0 Egg medium 37 Appendix A 238

10 Food Sources of Vitamins and Minerals (continued): MINERALS Sodium Miscellaneous Salt tsp 2,32 Dill pickle (4 2 oz),930 Sea salt tsp,76 Chicken broth cup,57 Ravioli, canned cup,065 Spaghetti with sauce, cup 955 canned Baking soda tsp 82 Beef broth cup 782 Gravy 2 cup 720 Italian dressing 2 Tbsp 720 Pretzels 5 ( oz) 500 Green olives Pizza with cheese wedge 455 Soy sauce tsp 444 Corned beef 3 oz 808 Ham 3 oz 800 Fish, canned 3 oz 735 Meatloaf 3 oz 555 Sausage 3 oz 483 Hot dog 477 Fish, smoked 3 oz 444 Potassium Potato medium 780 Winter squash 2 cup 327 Tomato medium 300 Celery stalk 270 Carrots medium cup 205 Avocado 2 cup 680 Banana medium 440 Orange juice 6 oz 375 Raisins 2 cup 370 Watermelon cups 35 Prunes 4 large 300 Fish 3 oz 500 Hamburger 3 oz 480 Lamb 3 oz 382 Pork 3 oz 335 Chicken 3 oz 208 Bran buds cups,080 Bran flakes cups 248 Raisin bran cups 242 Wheat flakes cups 96 Yogurt cups 53 Skim milk cups 400 Whole milk cups 370 Other Salt substitutes tsp,300 2,378 Reprinted with permission, Judith Brown, PhD, University of Minnesota, Division of Epidemiology, 998. Appendix A 239

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