NUT
R
I
E
NTR
E
QUI
R
E
ME
NT
S
&
FOODEXAMPLES
R
DA
’
SF
ORME
N
R
DA
’
SF
ORWOME
N
(
1
9T
O5
0Y
E
A
RSOL
D)– (
1
9T
O5
0Y
E
A
RSOL
D)–
(
>5
0Y
E
A
RSOL
D)
(
>5
0Y
E
A
RSOL
D)
NUT
R
I
E
NT
S
V
i
t
a
mi
nA(
R
e
t
i
n
o
l
)
V
i
t
a
mi
nB
1
(
T
h
i
a
mi
n
)
V
i
t
a
mi
nB
2(
R
i
b
o
f
l
a
v
i
n
)
3
,
0
0
0I
U
1
.
2mg1
.
2mg
1
.
3mg1
.
3mg
2
,
3
3
3I
U
FOODS/
QUANTI
TYTO
FULFI
LLTHERDA’
S
Beef
orVeal
Li
v
er(
4oz
.
,
85g)
/
50,
000I
U)700%DV
T
una(
6oz
.
)/4,
284I
U1
40%DV
CheddarChees
e(
4oz
.
)/568I
U1
8%DV
Gr
as
sf
edbut
t
er(
2t
bs
p.
/
1ounc
e)1
,
000I
U
Eggs(
2eggs
)520I
U1
7%
Codl
i
v
eroi
l
(
1t
bs
p.
)1
3,
600I
U450%RDA
1
.
1
mg1
.
1
mg
Nut
r
i
t
i
onal
Y
eas
t
–35t
o1
00%
As
par
agus1c
up:
0.
1
9mg(
1
3%DV)
Br
us
s
el
Spr
out
s1c
up:
0.
1
22mg(
8%DV)
Ses
ameSeeds2T
bs
p:
0.
1
42mg(
9%DV)
Sunf
l
owerSeeds¼c
up:
0.
1
7mg(
1
1
%DV)
1
.
1
mg1
.
1
mg
Beef
l
i
v
er3oz
:
2.
9mg(
ov
er1
00%DV)
Lamb3oz
:
3.
9mg(
ov
er1
00%DV)
Mi
l
k1c
up:
0.
45mg(
26%DV)
Mus
hr
ooms½c
up:
0.
23mg(
1
4%DV)
Spi
nac
h½c
:
0.
21mg(
1
2%DV)
V
i
t
a
mi
nB
3(
Ni
a
c
i
n
)
1
6mg1
6mg
1
4mg1
4mg
T
ur
key1br
eas
t
:
1
01mg(
ov
er1
00%DV)
Chi
c
kenBr
eas
t
3oz
:
8.
9mg(
44%DV)
Peanut
s1c
up:
21
.
9mg(
ov
er1
00%DV)
Mus
hr
ooms1c
up:
7.
6mg(
34%DV)
Li
v
er1s
l
i
c
e:
1
1
.
9mg(
60%DV)
V
i
t
a
mi
nB
5
(
P
a
n
t
o
t
h
e
n
i
cA
c
i
d
)
5
*mg5
*mg
5
*mg5
*mg
Chi
c
kenLi
v
er3oz
:
8.
3mg(
83%DV)
Sunf
l
owerSeeds1oz
:
1
.
98mg(
20%DV)
Sal
mon3oz
:
1
.
9mg(
20%DV)
Br
oc
c
ol
i
1c
up:
0.
52mg(
5%DV)
V
i
t
a
mi
nB
6
(
Py
r
i
d
o
x
i
n
e
)
V
i
t
a
mi
nB
7(
B
i
o
t
i
n
)
V
i
t
a
mi
nB
9
(
F
o
l
i
cA
c
i
d
,
F
o
l
a
t
e
)
V
i
t
a
mi
nB
1
2(
C
o
b
a
l
a
mi
n
)
V
i
t
a
mi
nC(
A
s
c
o
r
b
i
cA
c
i
d
)
1
.
3mg1
.
7mg
3
0
*μg3
0
*μg
3
0
*μg3
0
*μg
2
.
4μg2
.
4μg
9
0mg9
0mg
1
.
3mg1
.
5mg
T
ur
keyBr
eas
t
3ounc
es
:
0.
7mi
l
l
i
gr
ams(
53per
c
ent
DV)
Gr
as
s
FedBeef
3ounc
esbeef
t
ender
l
oi
n:
0.
5mi
l
l
i
gr
ams(
38per
c
ent
DV)
Pi
s
t
ac
hi
os1
/
4c
up:
0.
5mi
l
l
i
gr
ams(
38per
c
ent
DV)
T
una13ounc
ec
an:
0.
4mi
l
l
i
gr
ams(
30per
c
ent
DV)
Pi
nt
oBeans1c
upc
ooked:
0.
4mi
l
l
i
gr
ams(
30per
c
ent
DV)
3
0
*μg3
0
*μg
Pec
ans1
00gr
ams/28mc
g
Sunf
l
owerSeeds1
00g/66mc
g
Lent
i
l
s1
00g/40mc
g
Caul
i
f
l
ower5%bi
ot
i
nr
equi
r
ement
s
3
0
*μg3
0
*μg
Spi
nac
h1
00g/1
94μg(
49%DV)
As
par
agus1
00g/1
49μg(
37%DV)
Let
t
uc
e1
00g/1
36μg(
34%DV)
2
.
4μg2
.
4μg
Beef
l
i
v
er
:
1ounc
e:
20mc
g(
ov
er300per
c
ent
DV)
Sar
di
nes
:
3ounc
es
:
6.
6mc
g(
ov
er1
00per
c
ent
DV)
At
l
ant
i
cmac
ker
el
:
3ounc
es
:
7.
4mc
g(
ov
er1
00per
c
ent
DV)
Lamb:
3ounc
es
:
2.
7mc
g(
45per
c
ent
DV)
Wi
l
dc
aught
s
al
mon:
3ounc
es
:
2.
6mc
g(
42per
c
ent
DV)
7
5mg7
5mg
Bel
l
Pepper1c
up(
1
49g)/31
7%DV(
1
90.
3mg)
RedBel
l
Pepper1
00g(
3.
5oz
.
)/21
2%DV
Kal
e1
00g(
3.
5oz
.
)/200%DV
Br
oc
c
ol
i
1
00g(
3.
5oz
.
)/1
48%DV
Br
us
s
el
sSpr
out
s1
00g(
3.
5oz
.
)/1
41
%DV
NUT
R
I
E
NT
S
R
DA
’
SF
ORME
N
R
DA
’
SF
ORWOME
N
(
1
9T
O5
0Y
E
A
RSOL
D)– (
1
9T
O5
0Y
E
A
RSOL
D)–
(
>5
0Y
E
A
RSOL
D)
(
>5
0Y
E
A
RSOL
D)
V
i
t
a
mi
nD
V
i
t
a
mi
nE(
T
o
c
o
p
h
e
r
o
l
)
V
i
t
a
mi
nK
(
Na
p
h
t
h
o
q
u
i
n
o
n
e
s
)
V
i
t
a
mi
nK
2
(
Me
n
a
q
u
i
n
o
n
e
)
C
h
o
l
i
n
e
(
V
i
t
a
mi
nB
4
)[
1
,
2
,
3
]
C
a
l
c
i
u
m
C
h
r
o
mi
u
m
5
*μg1
0
*μg
1
5mg1
5mg
1
2
0
*μg1
2
0
*μg
5
*μg1
0
*μg
CodLi
v
erOi
l
1t
s
p:
440I
U(
ov
er1
00%DV)
Sar
di
nes3ounc
es
:
1
64I
U(
41
%DV)
Sal
mon3ounc
es
:
400I
U(
1
00%DV)
Mac
ker
el
3ounc
es
:
400I
U(
1
00%DV)
T
una3ounc
es
:
228I
U(
57%DV)
1
5mg1
5mg
Al
monds1oz
:
7.
3mg(
27%DV)
Spi
nac
h1bunc
h:
6.
9mg(
26%DV)
Wheat
Ger
m1ounc
e:
4.
5mg(
1
7%DV)
T
out
(
Fi
s
h)1
00g/2.
8mg(
1
4%DV)
Br
oc
c
ol
i
1
00g/1
.
5mg(
7%DV)
9
0
*μg9
0
*μg
5
0mc
gad
a
y(
b
u
t
1
5
0mc
gad
a
y(
b
u
t 1
h
e
r
ei
s–a
sy
e
t
n
o
t
h
e
r
ei
s–a
sy
e
t
n
o t
e
s
t
a
b
l
i
s
h
e
dR
DA
)
e
s
t
a
b
l
i
s
h
e
dR
DA
)
5
5
0
*mg5
5
0
*mg
4
2
5
*mg4
2
5
*mg
1
0
0
0
*mg1
2
0
0
*mg 1
0
0
0
*mg1
2
0
0
*mg
3
5
*μg3
0
*μg
I
o
d
i
n
e
1
5
0μg1
5
0μg
1
5
0μg1
5
0μg
Ma
n
g
a
n
e
s
e
Beef
Li
v
er1
00g/41
8.
2mg(
76%AI
)
Eggs1
00g/293.
8mg(
53%AI
)
Caul
i
f
l
ower1
00g/44.
3mg(
8%AI
)
Mus
hr
ooms1
00g/59.
4mg(
1
1
%AI
)
Dar
kLeaf
yGr
eens1
00g/42.
5mg(
8%AI
)
Kal
e1c
up:
245mg(
24%DV)
Sar
di
nes2ounc
es
:
21
7mg(
21
%DV)
Wat
er
c
r
es
sRaw1
00g/1
20mg(
1
2%DV)
Br
oc
c
ol
i
1½c
upc
ooked:
93mg(
9%DV)
Beef
l
i
v
er(
3oz
,
85g)/1
2,
400mc
g
Cr
ab,
Al
as
kaki
ng(
3oz
,
85g)/1
,
000mc
g
Mus
hr
ooms
,
s
hi
i
t
ake(
1
/
2c
up,
1
20mL)/650mc
g
9
0
0μg9
0
0μg
Ma
g
n
e
s
i
u
m
Nat
t
o,
775mc
gper1
00gr
ams
er
vi
ng700%DV
Goos
el
i
v
erpat
eov
er369mc
gper1
00gr
ams(
ov
er300%RDA)
Har
dc
hees
es(
76.
3mc
g)51
%DV
Sof
t
c
hees
es(
56.
5mc
g)
,
37%DV
Pas
t
ur
er
ai
s
edeggy
ol
k,
32.
1
mc
g/
eggy
ol
k,
21
%DVperegg
Br
oc
c
ol
i
(
1
/
2c
up,
1
20mL)/1
1mc
g
Bar
l
ey21
7Cal
s/23%DRI
/
DV
T
ur
key(
3oz
.
,
85g)/1
0mc
g
9
0
0μg9
0
0μg
8mg8mg
Gr
eenLeaf
yVeget
abl
es(
Kal
e)½c
:
444mc
g(
ov
er1
00%DV)
Nat
t
o(
f
er
ment
eds
oy
)2oz
:
500mc
g(
ov
er1
00%DV)
Spr
i
ngoni
ons(
Sc
al
l
i
ons
)½c
:
1
03mc
g(
ov
er1
00%DV)
Br
us
s
el
sSpr
out
s½c
:
78mc
g(
98%DV)
Cabbage½c
up:
82mc
g(
ov
er1
00%DV)
2
5
*μg2
0
*μg
C
o
p
p
e
r
I
r
o
n
FOODS/
QUANTI
TYTO
FULFI
LLTHERDA’
S
1
8mg8mg
Seaweed/
Kel
p1t
abl
es
poon/2000mc
g1
,
900%DV
Wi
l
dc
aught
c
od(
3oz
.
)99mc
g66%DV
Spi
r
ul
i
na:
1ounc
e:
8mi
l
l
i
gr
amsof
i
r
on(
44per
c
ent
DV)
Beef
Li
v
er3ounc
es
:
4.
05mi
l
l
i
gr
amsof
i
r
on(
22.
5per
c
ent
DV)
Gr
as
s
FedBeef
:
Ones
t
r
i
p(
21
4gr
ams
)
:
4mi
l
l
i
gr
amsof
i
r
on(
22per
c
ent
DV)
Dar
kChoc
ol
at
e:
1ounc
e:
3.
3mi
l
l
i
gr
amsi
r
on(
1
9per
c
ent
DV)
4
0
0
/
4
2
0mg4
2
0mg 3
1
0
/
3
2
0mg3
2
0mg
Spi
nac
h,
c
ooked1c
up:
1
57mi
l
l
i
gr
ams(
39per
c
ent
DV)
Swi
s
sc
har
d,
c
ooked1c
up:
1
50mi
l
l
i
gr
ams(
38per
c
ent
DV)
Pumpki
ns
eeds
,
dr
i
ed1
/
8c
up:
92mi
l
l
i
gr
ams(
23per
c
ent
DV)
Al
monds1ounc
e:
75mi
l
l
i
gr
ams(
1
9per
c
ent
DV)
3
1
0
/
3
2
0mg3
2
0mg
Mus
s
el
s1
00g/6.
8mg(
340%DV)
Cookedbas
s(
1f
i
l
l
et
).
7mg.
(
35%DV)
Spi
nac
h(
1c
up)1
.
7mg.
(
84%DV)
Pumpki
nSeeds1
00g/4.
5mg(
227%DV)
1
.
8
*mg1
.
8
*mg
NUT
R
I
E
NT
S
R
DA
’
SF
ORME
N
R
DA
’
SF
ORWOME
N
(
1
9T
O5
0Y
E
A
RSOL
D)– (
1
9T
O5
0Y
E
A
RSOL
D)–
(
>5
0Y
E
A
RSOL
D)
(
>5
0Y
E
A
RSOL
D)
P
h
o
s
p
h
o
r
u
s
7
0
0mg7
0
0mg
7
0
0mg7
0
0mg
P
o
t
a
s
s
i
u
m
4
.
7
*g4
.
7
*g
4
.
7
*g4
.
7
*g
S
e
l
e
n
i
u
m
5
5μg5
5μg
S
o
d
i
u
m
1
.
5
*g1
.
3
*g
Z
i
n
c
1
1
mg1
1
mg
FOODS/
QUANTI
TYTO
FULFI
LLTHERDA’
S
Pumpki
nandSquas
hSeeds1
00g/1
233mg(
1
23%DV)
RomanoChees
e1
00g/760mg(
76%DV)
Sal
mon1
00g/371
mg(
37%DV)
Sc
al
l
ops1
00g/426mg(
43%DV)
Pec
ans(
3oz
.
)274.
2mg.
(
28%)
Av
oc
ado:
1whol
e:
1
,
067mi
l
l
i
gr
ams(
30per
c
ent
DV)
Spi
nac
h:
1c
upc
ooked:
839mi
l
l
i
gr
ams(
24per
c
ent
DV)
Wi
l
dCaught
Sal
mon:
½f
i
l
et
:
772mi
l
l
i
gr
ams(
22per
c
ent
DV)
5
5μg5
5μg
Br
az
i
l
Nut
s1oz(
68nut
s
)
:
544mc
g(
ov
er1
00%DV)
Y
el
l
owf
i
nT
una3oz
:
92mc
g(
ov
er1
00%DV)
Hal
i
but
3oz
:
47mc
g(
67%DV)
Sar
di
nes3oz
:
45mc
g(
64%DV)
Gr
as
s
f
edBeef
3oz
:
33mc
g(
47%DV)
1
.
5
*g1
.
3
*g
T
abl
eSal
t
1t
eas
poon:
2300mi
l
l
i
gr
ams(
96%DV)
Boui
l
l
onCubes1c
ube:
1
200mi
l
l
i
gr
ams(
50%DV)
SoySauc
e1t
abl
es
poon:
1
005mi
l
l
i
gr
ams(
42%DV)
Bac
on1s
l
i
c
e:
1
94mi
l
l
i
gr
ams(
8%DV)
Sal
ami
1s
l
i
c
e:
226mi
l
l
i
gr
ams(
9%DV)
8mg8mg
Lamb:
3ounc
es
:
6.
7mi
l
l
i
gr
ams(
45per
c
ent
DV)
Pumpki
nSeeds
:
1c
up:
6.
6mi
l
l
i
gr
ams(
44per
c
ent
DV)
Gr
as
s
FedBeef
:
1
00gr
ams
:
4.
5mi
l
l
i
gr
ams(
30per
c
ent
DV)
Coc
oaPowder
:
1ounc
e:
1
.
9mi
l
l
i
gr
ams(
1
3per
c
ent
DV)