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#1: Dark Leafy Greens (Watercress)

Calcium in 100g (Raw)

1 Cup (Chopped - 34g)

10 Sprigs (25g)

120mg (12% DV)


41mg (8% DV)
30mg (3% DV)
Other Greens High in Calcium (%DV per cup, chopped, raw): Curly Kale
(14%), Dandelion Greens (10%), Turnip Greens (10%), Arugula (6%), and
Collards (5%).

#2: Low Fat Cheese (Mozzarella Nonfat)


Calcium in 100g

1 Cup (Shredded - 113g)

1 ounce serving (28g)

961mg (95% DV)


1086mg (109% DV)
269mg (27% DV)
Other Cheeses High in Calcium (%DV per ounce): Low Fat Swiss (27%),
Reduced Fat Parmesan (31%) and Cottage Cheese 2% Fat (2

#3: Low Fat Milk & Yogurt (Nonfat Milk)


Calcium in 100g

1 Cup (245g)

Per fluid ounce (31g)

125mg (13% DV)


306mg (31% DV)
39mg (4% DV)
Other Dairy High in Calcium (%DV per cup): Nonfat yogurt (49%) and Low
Fat Yogurt (45%).

#4: Chinese Cabbage (Pak Choi, Bok Choy)


Calcium in 100g (Raw)

1 Cup (Shredded - 70g)

1 head (Raw-

105mg (11% DV)


74mg (7% DV)
882mg (88% DV)
Other Cabbage (%DV per cup cooked): Green Cabbage Cooked (4% DV),
Red Leaf Cabbage Cooked (3% DV).

#5: Fortified Soy Products (Tofu, Prepared with Calcium Sulphate)


Calcium in 100g (Raw)

1/2 Cup (Raw - 124g)

1/2 Cup Fried (124g)

350mg (35% DV)


434mg (43% DV)
1192mg (119% DV)
Other Soy Products High in Calcium (%DV per 1/2 cup): Nonfat Soy Milk
with added calcium and vitamins A and D (13%) and Unsweetened Soy Milk
with added calcium and vitamins (13%).

#6: Okra (Cooked)


Calcium in 100g
77mg (8% DV)

1 cup sliced (160g)


124mg (12% DV)

8 Pods (85g)
65mg (7% DV)

#7: Broccoli
Calcium in 100g (Raw) 1 Cup (Chopped - 91g) Per Cup Cooked (156g)
47mg (5% DV)
43mg (4% DV)
62mg (6% DV)
One cup of cooked broccoli, boiled in water contains just 54 calories.

#8: Green Snap Beans


Calcium in 100g (Raw)

1 Cup Raw(110g)

Per Cup Cooked (125g)

37mg (4% DV)


41mg (4% DV)
55mg (6% DV)
One cup of cooked green snap beans, boiled in water contains just 44
calories.

#9: Almonds
Calcium in 100g

1 Cup Whole (143g)

1 oz serving (28g)

264mg (26% DV)


378mg (38% DV)
74mg (7% DV)
A one ounce (28g) serving of almonds, which is about 23 kernels,
contains 161 calories.

#10: Fish Canned (Sardines, in Oil, with Bones)


Calcium in 100g

1 Cup (Drained - 149g)

Per ounce serving (28g)

383mg (38% DV)


569mg (57% DV)
107mg (11% DV)
Other Canned Fish High in Calcium (%DV per ounce serving): Pink
Salmon (8%), Anchovies (6%) and Shrimp (4%).

PHOSPHORUS

#1: Bran (Rice and Oat)


#2: Pumpkin, Squash, and Watermelon Seeds
#3: Sunflower Seeds
#4: Toasted Wheat Germ
#5: Cheese
#6: Sesame Seeds and Tahini (Sesame Butter)
#7: Nuts (Brazil and Pine)
#8: Roasted Soybeans (Edamame)
#9: Flax Seeds
#10: Bacon

#1: Dark Leafy Greens (Spinach)


Magnesium 100g (Raw)

1 Cup (Raw - 30g)

1 Cup (Cooked - 180g)

79mg (20% DV)


24mg (6% DV)
157mg (39% DV)
Other Greens High in Magnesium (%DV per cup cooked): Swiss Chard
(38%), and Kale (19%).

#2: Nuts and Seeds (Squash and Pumpkin Seeds)


Magnesium in 100g

1/2 cup (113g)

1 ounce (28g)

534mg (134% DV)


606mg (152% DV)
150mg (37% DV)
Other Nuts and Seeds High in Magnesium (%DV per 1/2 cup): Sesame
Seeds (63%), Brazil Nuts (63%), Almonds (48%), Cashews (44% DV), Pine
nuts (43%), Mixed Nuts (39%), and Peanuts (31%), Pecans (17%), Walnuts
(16%). .

#3: Fish (Halibut)


Magnesium 100g

1 3oz Fillet (85g)

107mg (27% DV)


91mg (23% DV)
Other Fish High in Magnesium (%DV per 3oz fillet (85g)): Mackerel (16%
DV), Pollock (14% DV), Turbot (11% DV), Tuna (11% DV) and most other fish
at an average of 8% DV.

#4: Beans and Lentils (Soy Beans)


Magnesium in 100g

1 cup cooked (172g)

86mg (22% DV)


148mg (37% DV)
Other Beans and Lentils High in Magnesium (%DV per cup
cooked): White Beans (28%), French Beans (25%), Black-eyed Peas (23%),
Kidney Beans (21%), Chickpeas (Garbanzo) (20%), Lentils (18%), Pinto
Beans (16%), .

#5: Whole Grains (Brown Rice)


Magnesium in 100g

1 cup cooked (195g)

44mg (11% DV)


86mg (21% DV)
Other Whole Grains High in Magnesium (%DV per cup cooked): Quinoa
(30%), Millet (19%), Bulgur (15%), Buckwheat (13%), Wild Rice (13%), Whole
Wheat Pasta (11%), Barely (9%), Oats (7%). .

#6: Avocados
Magnesium in 100g
29mg (7% DV)

Average Avocado (201g)


58mg (15% DV)

1/2 Cup Pureed (115g)


33mg (9% DV)

An average avocado provides 322 calories, half a cup pureed contains 184
calories.

#7: Low-Fat Dairy (Plain Non Fat Yoghurt)


Magnesium in 100g

1 cup (245g)

19mg (5% DV)


47mg (12% DV)
Other Dairy Foods High in Magnesium (%DV per 100g): Goat Cheese
(Hard) (14% DV), Nonfat Chocolate Yogurt (10% DV) and Nonfat Mozzarella
(8%).

#8: Bananas
Magnesium in 100g

1 medium (63g each)

27mg (7% DV)

32mg (8% DV)

1 cup slices
41mg (10% DV)

#9: Dried Fruit (Figs)


Magnesium in 100g

1/2 cup (74.5g)

1 fig (8g)

68mg (17% DV)


51mg (13% DV)
5mg (1% DV)
Other Dried Fruit High in Magnesium (%DV per 1/2 cup): Prunes (11%),
Apricots (10%), Dates (8%), and Raisins (7%).

#10: Dark Chocolate


Magnesium in 100g

1 square (29g)

327mg (82% DV)

95mg (24% DV)

1 cup grated (132g)


432mg (108% DV)

1 square of dark chocolate provides 145 calories.

Zinc

#1: Oysters
Depending on type and variety oysters provide 16-182mg of zinc per 100g
serving. This accounts for 110%-1200% of the DV for zinc. The food highest in
zinc is The Steamed Wild Eastern Oyster which provides 182 mg of zinc per
100g serving, or 76mg (509% DV) in 6 oysters, and 154mg (1029% DV) in a 3
ounce serving.

#2: Toasted Wheat Germ

Packed in jars and sold toasted, wheat germ is great to sprinkle on top of any
food. Try it on salads, rice, or steamed vegetables. Toasted wheat germ
provides 17mg (112% DV) of zinc per 100g serving, which is 19mg (126%
DV) per cup, and 1.2mg (8% DV) in a single tablespoon. Crude (untoasted)
wheat germ provides 12mg (82% DV) of zinc per 100g serving, 14mg (94%
DV) per cup, and 1mg (6% DV) per tablespoon.

#3: Veal Liver


The liver of any animal is packed with vitamins and minerals and most
commonly served as pt or liverwurst. Veal liver has the most zinc with 12mg
per 100g serving accounting for 81% of the DV, that is 8.98mg of zinc (60%
DV) in a cooked slice of liver (80g). Liver is best prepared steamed or fried
with onions and herbs.

#4: Roast Beef


Low fat beef shoulder, shank, and chuck all contain about 10mg (70% DV) of
zinc per 100g serving, 18mg (119% DV) per pound, and 9mg (59% DV) in a 3
oz serving. If you buy pre-processed roast beef be sure to consult the nutrition
facts about the cut and nutrients. Not all nutrition labels report zinc, so don't
worry if you don't see it.

#5: Roasted Pumpkin and Squash Seeds


A popular food in the Middle East and East Asia pumpkin and squash seeds
contain about 10mg (70% DV) of zinc per 100g serving, 6.6mg (59% DV) per
cup, and 3mg (19% DV) per ounce (~85 seeds). If you can't find these in your
local supermarket you will surely find them in Middle Eastern or East Asian
specialty stores. Alternatively, you can also save any pumpkin and squash
seeds you have and roast them in your oven. The seeds are typically eaten by
cracking the outer shell and eating the seed inside.

#6: Dried Watermelon Seeds


Much like the pumpkin and squash, watermelon seeds are popular in the
Middle East and East Asia and they should be in specialty stores catering to
those cultures. It is also possible to just eat the seeds raw with the
watermelon. You can shell them, or just chew them up whole. Dried
watermelon seeds provide 10mg (70% DV) of zinc per 100g serving, 11mg
(74 %DV) per cup, and 3mg (19% DV) per ounce.

#7: Dark Chocolate and Cocoa Powder


Chocolate is showing more and more health benefits and dark chocolate is
coming into vogue. Unsweetened baking chocolate provides 9.6mg (64% DV)
of zinc per 100g serving (most bars are 50-100 grams). Cocoa powder will

provide 6.8mg (45% DV) per 100g, or 5.4mg (39% DV) per cup, 0.3mg (2%
DV) per tablespoon. Most milk chocolates provide around 2.3mg (15% DV)
per 100g serving or 1mg (7% DV) per bar

#8: Lamb (Mutton)


Lamb is a common meat in the Middle East, Mediterranean, and most of
Europe, but is increasing in popularity in the Americas. Lamb provides
between 4.2-8.7mg of zinc per 100g serving (28%-58% DV) depending on
cut. That is up to 7.4mg (49% DV) in a 3 ounce serving (85 grams).

#9: Peanuts
Peanuts are a great source of zinc, 100 grams of oil roasted peanuts will
provide 6.6mg (44% DV) of zinc, or 8.8mg (59% DV) in 1 cup chopped, 1.9mg
(12% DV) per oz (~39 peanuts). Dry roasted peanuts will provide half as much
zinc at 3.3mg (22% DV) per 100 gram serving, or 4.8mg (32% DV) per cup,
and 1mg (6% DV) per oz.

#10: Crab
Almost any kind of crab will be a great source of zinc. Alaksa King crab in
particular provides 7.6mg (51% DV) of zinc per 100 gram serving, which is
10.2mg (68% DV) in an average crab leg, and 6.5mg (43% DV) in a 3 ounce
serving