Professional Documents
Culture Documents
10 Sprigs (25g)
1 Cup (245g)
1 head (Raw-
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.
1 Cup Raw(110g)
#9: Almonds
Calcium in 100g
1 oz serving (28g)
PHOSPHORUS
1 ounce (28g)
#6: Avocados
Magnesium in 100g
29mg (7% DV)
An average avocado provides 322 calories, half a cup pureed contains 184
calories.
1 cup (245g)
#8: Bananas
Magnesium in 100g
1 cup slices
41mg (10% DV)
1 fig (8g)
1 square (29g)
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.
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.
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
#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