|
+
Food Sources of Potassium & Calories
+
Food
Sources of Vitamin E & Calories
+
Food Sources of
Iron & Calories
+
Non-Dairy Food Sources of Calcium & Calories
+
Food
Sources of Calcium & Calories
+
Food Sources of
Vitamin A & Calories
+
Food Sources of
Magnesium & Calories
+
Food Sources of
Dietary Fiber & Calories
+
Food
Sources of Vitamin C & Calories
Appendix B1 - Food Sources of
Potassium & Calories.
▲Up
Food
Sources of Potassium ranked by milligrams of potassium per standard
amount, also showing calories in the standard amount. (The AI for
adults is 4,700 mg/day potassium.)
|
Food, Standard Amount
|
Potassium (mg)
|
Calories
|
|
Sweetpotato,
baked, 1 potato (146 g) |
694
|
131
|
|
Tomato paste, ¼ cup |
664
|
54
|
|
Beet
greens, cooked, ½ cup |
655
|
19
|
|
Potato, baked, flesh, 1 potato (156 g) |
610
|
145
|
|
White beans, canned, ½ cup |
595
|
153
|
|
Yogurt, plain, non-fat, 8-oz container |
579
|
127
|
|
Tomato puree, ½ cup |
549
|
48
|
|
Clams, canned, 3 oz |
534
|
126
|
|
Yogurt, plain, low-fat, 8-oz container |
531
|
143
|
|
Prune juice, ¾ cup |
530
|
136
|
|
Carrot juice, ¾ cup |
517
|
71
|
|
Blackstrap molasses, 1 Tbsp |
498
|
47
|
|
Halibut, cooked, 3 oz |
490
|
119
|
|
Soybeans, green, cooked, ½ cup |
485
|
127
|
|
Tuna, yellowfin, cooked, 3 oz |
484
|
118
|
|
Lima
beans, cooked, ½ cup |
484
|
104
|
|
Winter squash, cooked, ½ cup |
448
|
40
|
|
Soybeans, mature, cooked, ½ cup |
443
|
149
|
|
Rockfish, Pacific, cooked, 3 oz |
442
|
103
|
|
Cod,
Pacific, cooked, 3 oz |
439
|
89
|
|
Bananas, 1 medium |
422
|
105
|
|
Spinach, cooked, ½ cup |
419
|
21
|
|
Tomato juice, ¾ cup |
417
|
31
|
|
Tomato sauce, ½ cup |
405
|
39
|
|
Peaches, dried, uncooked, ¼ cup |
398
|
96
|
|
Prunes, stewed, ½ cup |
398
|
133
|
|
Milk, non-fat, 1 cup |
382
|
83
|
|
Pork
chop, center loin, cooked, 3 oz |
382
|
197
|
|
Apricots, dried, uncooked, ¼ cup |
378 |
78
|
|
Rainbow trout, farmed, cooked, 3 oz |
375
|
144
|
|
Pork
loin, center rib (roasts), lean, roasted, 3 oz |
371
|
190
|
|
Buttermilk, cultured, low-fat, 1 cup |
370
|
98
|
|
Cantaloupe, ¼ medium |
368
|
47
|
|
1%-2% milk, 1 cup |
366
|
102-122 |
|
Honeydew melon, 1/8 medium |
365
|
58
|
|
Lentils, cooked, ½ cup |
365
|
115
|
|
Plantains, cooked, ½ cup slices |
358
|
90
|
|
Kidney beans, cooked, ½ cup |
358
|
112
|
|
Orange juice, ¾ cup |
355
|
85
|
|
Split peas, cooked, ½ cup |
355
|
116
|
|
Yogurt, plain, whole milk, 8 oz container |
352
|
138
|
Source:
Nutrient values from Agricultural Research Service (ARS) Nutrient
Database for Standard Reference, Release 17. Foods are from ARS
single nutrient reports, sorted in descending order by nutrient
content in terms of common household measures. Food items and
weights in the single nutrient reports are adapted from those in
2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive
Value of Foods. Mixed dishes and multiple preparations of the same
food item have been omitted from this table.
Appendix B-2 - Food Sources of Vitamin E & Calories.
▲Up
Food Sources
of Vitamin E ranked by milligrams of vitamin E per standard amount;
also calories in the standard amount. (All provide ≥ 10% of RDA for
vitamin E for adults, which is 15 mg a-tocopherol [AT]/day.)
|
Food, Standard Amount
|
AT (mg)
|
Calories
|
|
Fortified ready-to-eat cereals, ~1 oz |
1.6-12.8 |
90-107 |
|
Sunflower seeds, dry roasted, 1 oz |
7.4
|
165
|
|
Almonds, 1 oz |
7.3
|
164
|
|
Sunflower oil, high linoleic, 1 Tbsp |
5.6
|
120
|
|
Cottonseed oil, 1 Tbsp |
4.8
|
120
|
|
Safflower oil, high oleic, 1 Tbsp |
4.6
|
120
|
|
Hazelnuts (filberts), 1 oz |
4.3
|
178
|
|
Mixed nuts, dry roasted, 1 oz |
3.1
|
168
|
|
Turnip greens, frozen, cooked, ½ cup |
2.9
|
24
|
|
Tomato paste, ¼ cup |
2.8
|
54
|
|
Pine
nuts, 1 oz |
2.6
|
191
|
|
Peanut butter, 2 Tbsp |
2.5
|
192
|
|
Tomato puree, ½ cup |
2.5
|
48
|
|
Tomato sauce, ½ cup |
2.5
|
39
|
|
Canola oil, 1 Tbsp |
2.4
|
124
|
|
Wheat germ, toasted, plain, 2 Tbsp |
2.3
|
54
|
|
Peanuts, 1 oz |
2.2
|
166
|
|
Avocado, raw, ½ avocado |
2.1
|
161
|
|
Carrot juice, canned, ¾ cup |
2.1
|
71
|
|
Peanut oil, 1 Tbsp |
2.1
|
119
|
|
Corn
oil, 1 Tbsp |
1.9
|
120
|
|
Olive oil, 1 Tbsp |
1.9
|
119
|
|
Spinach, cooked, ½ cup |
1.9
|
21
|
|
Dandelion greens, cooked, ½ cup |
1.8
|
18
|
|
Sardine, Atlantic, in oil, drained, 3 oz |
1.7
|
177
|
|
Blue
crab, cooked/canned, 3 oz |
1.6
|
84
|
|
Brazil nuts, 1 oz |
1.6
|
186
|
|
Herring, Atlantic, pickled, 3 oz |
1.5
|
222
|
Source:
Nutrient values from Agricultural Research Service (ARS) Nutrient
Database for Standard Reference, Release 17. Foods are from ARS
single nutrient reports, sorted in descending order by nutrient
content in terms of common household measures. Food items and
weights in the single nutrient reports are adapted from those in
2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive
Value of Foods. Mixed dishes and multiple preparations of the same
food item have been omitted from this table.
Appendix B-3
-
Food Sources of Iron &
Calories.
▲Up
Food Sources
of Iron ranked by milligrams of iron per standard amount; also
calories in the standard amount. (All are ≥ 10% of RDA for teen and
adult females, which is 18 mg/day.)
|
Food, Standard Amount
|
Iron (mg)
|
Calories
|
|
Clams, canned, drained, 3 oz |
23.8
|
126
|
|
Fortified ready-to-eat cereals (various), ~ 1 oz |
1.8
-21.1 |
54-127 |
|
Oysters, eastern, wild, cooked, moist heat, 3 oz |
10.2
|
116
|
|
Organ meats (liver, giblets), various,
cooked, 3 oz
a
|
5.2-9.9 |
134-235 |
|
Fortified instant cooked cereals (various), 1 packet
|
4.9-8.1 |
Varies |
|
Soybeans, mature, cooked, ½ cup |
4.4
|
149
|
|
Pumpkin and squash seed kernels, roasted, 1 oz |
4.2
|
148
|
|
White beans, canned, ½ cup |
3.9
|
153
|
|
Blackstrap molasses, 1 Tbsp |
3.5
|
47
|
|
Lentils, cooked, ½ cup |
3.3
|
115
|
|
Spinach, cooked from fresh, ½ cup |
3.2
|
21
|
|
Beef, chuck, blade roast, lean, cooked, 3 oz |
3.1
|
215
|
|
Beef, bottom round, lean, 0" fat, all grades, cooked, 3 oz
|
2.8
|
182
|
|
Kidney beans, cooked, ½ cup |
2.6
|
112
|
|
Sardines, canned in oil, drained, 3 oz |
2.5
|
177
|
|
Beef, rib, lean, ¼" fat, all grades, 3 oz |
2.4
|
195
|
|
Chickpeas, cooked, ½ cup |
2.4
|
134
|
|
Duck, meat only, roasted, 3 oz |
2.3
|
171
|
|
Lamb, shoulder, arm, lean, ¼ " fat, choice, cooked, 3 oz
|
2.3
|
237
|
|
Prune juice, ¾ cup |
2.3
|
136
|
|
Shrimp, canned, 3 oz |
2.3
|
102
|
|
Cowpeas, cooked, ½ cup |
2.2
|
100
|
|
Ground beef, 15% fat, cooked, 3 oz |
2.2
|
212
|
|
Tomato puree, ½ cup |
2.2
|
48
|
|
Lima
beans, cooked, ½ cup |
2.2
|
108
|
|
Soybeans, green, cooked, ½ cup |
2.2
|
127
|
|
Navy
beans, cooked, ½ cup |
2.1
|
127
|
|
Refried beans, ½ cup |
2.1
|
118
|
|
Beef, top sirloin, lean, 0" fat, all grades, cooked, 3 oz
|
2.0
|
156
|
|
Tomato paste, ¼ cup |
2.0
|
54
|
a
High in cholesterol.
Source:
Nutrient values from Agricultural Research Service (ARS) Nutrient
Database for Standard Reference, Release 17. Foods are from ARS
single nutrient reports, sorted in descending order by nutrient
content in terms of common household measures. Food items and
weights in the single nutrient reports are adapted from those in
2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive
Value of Foods. Mixed dishes and multiple preparations of the same
food item have been omitted from this table.
Appendix B-4
-
Non-Dairy Food Sources of Calcium & Calories.
▲Up
Non-Dairy Food Sources of Calcium ranked by milligrams of calcium
per standard amount; also calories in the standard amount. The
bioavailability may vary. (The AI for adults is 1,000 mg/day.)a
|
Food, Standard Amount
|
Calcium (mg)
|
Calories
|
|
Fortified ready-to-eat cereals (various), 1 oz |
236-1043 |
88-106 |
|
Soy
beverage, calcium fortified, 1 cup |
368
|
98
|
|
Sardines, Atlantic, in oil, drained, 3 oz |
325
|
177
|
|
Tofu, firm, prepared with nigarib
, ½ cup |
253
|
88
|
|
Pink
salmon, canned, with bone, 3 oz |
181
|
118
|
|
Collards, cooked from frozen, ½ cup |
178
|
31
|
|
Molasses, blackstrap, 1 Tbsp |
172
|
47
|
|
Spinach, cooked from frozen, ½ cup |
146
|
30
|
|
Soybeans, green, cooked, ½ cup |
130
|
127
|
|
Turnip greens, cooked from frozen, ½ cup |
124
|
24
|
|
Ocean perch, Atlantic, cooked, 3 oz |
116
|
103
|
|
Oatmeal, plain and flavored, instant, fortified, 1 packet
prepared |
99-110 |
97-157 |
|
Cowpeas, cooked, ½ cup |
106
|
80
|
|
White beans, canned, ½ cup |
96
|
153
|
|
Kale, cooked from frozen, ½ cup |
90
|
20
|
|
Okra, cooked from frozen, ½ cup |
88
|
26
|
|
Soybeans, mature, cooked, ½ cup |
88
|
149 |
|
Blue
crab, canned, 3 oz |
86
|
84
|
|
Beet
greens, cooked from fresh, ½ cup |
82
|
19
|
|
Pak-choi,
Chinese cabbage, cooked from fresh, ½ cup |
79
|
10
|
|
Clams, canned, 3 oz |
78
|
126
|
|
Dandelion greens, cooked from fresh, ½ cup |
74
|
17
|
|
Rainbow trout, farmed, cooked, 3 oz |
73
|
144
|
a
Both calcium content and bioavailability should be considered when
selecting dietary sources of
calcium. Some plant foods have calcium that is well absorbed, but
the large quantity of plant foods that would be needed to provide as
much calcium as in a glass of milk may be unachievable for many.
Many other calcium-fortified foods are available, but the percentage
of calcium that can be absorbed is unavailable for many of them.
b
Calcium sulfate and magnesium chloride.
Source: Nutrient values from Agricultural Research Service (ARS)
Nutrient Database for Standard Reference, Release 17. Foods are from
ARS single nutrient reports, sorted in descending order by nutrient
content in terms of common household measures. Food items and
weights in the single nutrient reports are adapted from those in
2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive
Value of Foods. Mixed dishes and multiple preparations of the same
food item have been omitted from this table.
Appendix B-5
-
Food Sources of Calcium & Calories.
▲Up
Food Sources
of Calcium ranked by milligrams of calcium per standard amount; also
calories in the standard amount. (All are ≥ 20% of AI for adults
19-50, which is 1,000 mg/day.)
|
Food, Standard Amount |
Calcium (mg) |
Calories |
|
Plain yogurt, non-fat (13 g protein/8 oz), 8-oz container
|
452
|
127
|
|
Romano cheese, 1.5 oz |
452
|
165
|
|
Pasteurized process Swiss cheese, 2 oz |
438
|
190
|
|
Plain yogurt, low-fat (12 g protein/8 oz), 8-oz container
|
415
|
143
|
|
Fruit yogurt, low-fat (10 g protein/8 oz), 8-oz container
|
345
|
232
|
|
Swiss cheese, 1.5 oz |
336
|
162
|
|
Ricotta cheese, part skim, ½ cup |
335
|
170
|
|
Pasteurized process American cheese food, 2 oz |
323
|
188
|
|
Provolone cheese, 1.5 oz |
321
|
150
|
|
Mozzarella cheese, part-skim, 1.5 oz |
311
|
129
|
|
Cheddar cheese, 1.5 oz |
307
|
171
|
|
Fat-free (skim) milk, 1 cup |
306
|
83
|
|
Muenster cheese, 1.5 oz |
305
|
156
|
|
1%
low-fat milk, 1 cup |
290
|
102
|
|
Low-fat chocolate milk (1%), 1 cup |
288
|
158
|
|
2%
reduced fat milk, 1 cup |
285
|
122
|
|
Reduced fat chocolate milk (2%), 1 cup |
285
|
180
|
|
Buttermilk, low-fat, 1 cup |
284
|
98
|
|
Chocolate milk, 1 cup |
280
|
208
|
|
Whole milk, 1 cup |
276
|
146
|
|
Yogurt, plain, whole milk (8 g protein/8 oz), 8-oz container
|
275
|
138
|
|
Ricotta cheese, whole milk, ½ cup |
255
|
214
|
|
Blue
cheese, 1.5 oz |
225
|
150
|
|
Mozzarella cheese, whole milk, 1.5 oz |
215
|
128
|
|
Feta
cheese, 1.5 oz |
210
|
113
|
Source:
Nutrient values from Agricultural Research Service (ARS) Nutrient
Database for Standard Reference, Release 17. Foods are from ARS
single nutrient reports, sorted in descending order by nutrient
content in terms of common household measures. Food items and
weights in the single nutrient reports are adapted from those in
2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive
Value of Foods. Mixed dishes and multiple preparations of the same
food item have been omitted from this table.
Appendix B-6
-
Food Sources of Vitamin A &
Calories.
▲Up
Food Sources
of Vitamin A ranked by micrograms Retinol Activity Equivalents (RAE)
of vitamin A per standard amount; also calories in the standard
amount. (All are ≥ 20% of RDA for adult men, which is 900 mg/day
RAE.)
|
Food, Standard Amount
|
Vitamin A
(μg RAE)
|
Calories
|
|
Organ meats (liver, giblets), various,
cooked, 3 oza
|
1490-9126 |
134-235 |
|
Carrot juice, ¾ cup |
1692
|
71
|
|
Sweetpotato
with peel, baked, 1 medium |
1096
|
103
|
|
Pumpkin, canned, ½ cup |
953
|
42
|
|
Carrots, cooked from fresh, ½ cup |
671
|
27
|
|
Spinach, cooked from frozen, ½ cup |
573
|
30
|
|
Collards, cooked from frozen, ½ cup |
489
|
31
|
|
Kale, cooked from frozen, ½ cup |
478
|
20
|
|
Mixed vegetables, canned, ½ cup |
474
|
40
|
|
Turnip greens, cooked from frozen, ½ cup |
441
|
24
|
|
Instant cooked cereals, fortified, prepared, 1 packet
|
285-376 |
75-97 |
|
Various ready-to-eat cereals, with added vit. A, ~1 oz
|
180-376 |
100-117 |
|
Carrot, raw, 1 small |
301
|
20
|
|
Beet
greens, cooked, ½ cup |
276
|
19
|
|
Winter squash, cooked, ½ cup |
268
|
38
|
|
Dandelion greens, cooked, ½ cup |
260
|
18
|
|
Cantaloupe, raw, ¼ medium melon |
233
|
46
|
|
Mustard greens, cooked, ½ cup |
221
|
11
|
|
Pickled herring, 3 oz |
219
|
222
|
|
Red
sweet pepper, cooked, ½ cup |
186
|
19
|
|
Chinese cabbage, cooked, ½ cup |
180
|
10
|
a
High in cholesterol.
Source: Nutrient values from Agricultural Research Service (ARS)
Nutrient Database for Standard Reference, Release 17. Foods are from
ARS single nutrient reports, sorted in descending order by nutrient
content in terms of common household measures. Food items and
weights in the single nutrient reports are adapted from those in
2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive
Value of Foods. Mixed dishes and multiple preparations of the same
food item have been omitted from this table.
Appendix B-7 |
