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U.S. Department of Health and Human Services

Dietary Guidelines for Americans 2005

U.S. Department of Agriculture

APPENDIX B. FOOD SOURCES OF SELECTED NUTRIENTS

Appendix B-1. Food Sources of Potassium

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, cup

664

54

Beet greens, cooked, cup

655

19

Potato, baked, flesh, 1 potato (156 g)

610

145

White beans, canned, cup

595

153

Yogurt, plain, non-fat, 8-oz container

579

127

Tomato puree, cup

549

48

Clams, canned, 3 oz

534

126

Yogurt, plain, low-fat, 8-oz container

531

143

Prune juice, cup

530

136

Carrot juice, cup

517

71

Blackstrap molasses, 1 Tbsp

498

47

Halibut, cooked, 3 oz

490

119

Soybeans, green, cooked, cup

485

127

Tuna, yellowfin, cooked, 3 oz

484

118

Lima beans, cooked, cup

484

104

Winter squash, cooked, cup

448

40

Soybeans, mature, cooked, cup

443

149

Rockfish, Pacific, cooked, 3 oz

442

103

Cod, Pacific, cooked, 3 oz

439

89

Bananas, 1 medium

422

105

Spinach, cooked, cup

419

21

Tomato juice, cup

417

31

Tomato sauce, cup

405

39

Peaches, dried, uncooked, cup

398

96

Prunes, stewed, cup

398

133

Milk, non-fat, 1 cup

382

83

Pork chop, center loin, cooked, 3 oz

382

197

Apricots, dried, uncooked, 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, medium

368

47

1%-2% milk, 1 cup

366

102-122

Honeydew melon, 1/8 medium

365

58

Lentils, cooked, cup

365

115

Plantains, cooked, cup slices

358

90

Kidney beans, cooked, cup

358

112

Orange juice, cup

355

85

Split peas, cooked, 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

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, cup

2.9

24

Tomato paste, cup

2.8

54

Pine nuts, 1 oz

2.6

191

Peanut butter, 2 Tbsp

2.5

192

Tomato puree, cup

2.5

48

Tomato sauce, 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, avocado

2.1

161

Carrot juice, canned, 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, cup

1.9

21

Dandelion greens, cooked, 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

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, cup

4.4

149

Pumpkin and squash seed kernels, roasted, 1 oz

4.2

148

White beans, canned, cup

3.9

153

Blackstrap molasses, 1 Tbsp

3.5

47

Lentils, cooked, cup

3.3

115

Spinach, cooked from fresh, 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, cup

2.6

112

Sardines, canned in oil, drained, 3 oz

2.5

177

Beef, rib, lean, " fat, all grades, 3 oz

2.4

195

Chickpeas, cooked, cup

2.4

134

Duck, meat only, roasted, 3 oz

2.3

171

Lamb, shoulder, arm, lean, " fat, choice, cooked, 3 oz

2.3

237

Prune juice, cup

2.3

136

Shrimp, canned, 3 oz

2.3

102

Cowpeas, cooked, cup

2.2

100

Ground beef, 15% fat, cooked, 3 oz

2.2

212

Tomato puree, cup

2.2

48

Lima beans, cooked, cup

2.2

108

Soybeans, green, cooked, cup

2.2

127

Navy beans, cooked, cup

2.1

127

Refried beans, cup

2.1

118

Beef, top sirloin, lean, 0" fat, all grades, cooked, 3 oz

2.0

156

Tomato paste, 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

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 , cup

253

88

Pink salmon, canned, with bone, 3 oz

181

118

Collards, cooked from frozen, cup

178

31

Molasses, blackstrap, 1 Tbsp

172

47

Spinach, cooked from frozen, cup

146

30

Soybeans, green, cooked, cup

130

127

Turnip greens, cooked from frozen, 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, cup

106

80

White beans, canned, cup

96

153

Kale, cooked from frozen, cup

90

  20

Okra, cooked from frozen, cup

88

  26

Soybeans, mature, cooked, cup

88

  149

Blue crab, canned, 3 oz

86

84

Beet greens, cooked from fresh, cup

82

19

Pak-choi, Chinese cabbage, cooked from fresh, cup

79

  10

Clams, canned, 3 oz

78

126

Dandelion greens, cooked from fresh, 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

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, 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, 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

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, cup

1692

  71

Sweetpotato with peel, baked, 1 medium

1096

103

Pumpkin, canned, cup

953

42

Carrots, cooked from fresh, cup

671

27

Spinach, cooked from frozen, cup

573

30

Collards, cooked from frozen, cup

489

31

Kale, cooked from frozen, cup

478

20

Mixed vegetables, canned, cup

474

  40

Turnip greens, cooked from frozen, 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, cup

276

19

Winter squash, cooked, cup

268

38

Dandelion greens, cooked, cup

260

18

Cantaloupe, raw, medium melon

233

46

Mustard greens, cooked, cup

221

11

Pickled herring, 3 oz

219

222

Red sweet pepper, cooked, cup

186

19

Chinese cabbage, cooked, 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. Food Sources of Magnesium

Food Sources of Magnesium ranked by milligrams of magnesium per standard amount; also calories in the standard amount. (All are 10% of RDA for adult men, which is 420 mg/day.)

Food, Standard Amount

Magnesium (mg)

Calories

Pumpkin and squash seed kernels, roasted, 1 oz

151

148

Brazil nuts, 1 oz

107

186

Bran ready-to-eat cereal (100%), ~1 oz

103

74

Halibut, cooked, 3 oz

91

  119

Quinoa, dry, cup

89

159

Spinach, canned, cup

81

25

Almonds, 1 oz

78

164

Spinach, cooked from fresh, cup

78

  20

Buckwheat flour, cup

75

101

Cashews, dry roasted, 1 oz

74

163

Soybeans, mature, cooked, cup

74

  149

Pine nuts, dried, 1 oz

71

191

Mixed nuts, oil roasted, with peanuts, 1 oz

67

175

White beans, canned, cup

67

154

Pollock, walleye, cooked, 3 oz

62

96

Black beans, cooked, cup

60

  114

Bulgur, dry, cup

57

120

Oat bran, raw, cup

55

58

Soybeans, green, cooked, cup

54

  127

Tuna, yellowfin, cooked, 3 oz

54

  118

Artichokes (hearts), cooked, cup

50

  42

Peanuts, dry roasted, 1 oz

50

166

Lima beans, baby, cooked from frozen, cup

50

  95

Beet greens, cooked, cup

49

19

Navy beans, cooked, cup

48

127

Tofu, firm, prepared with nigaria , cup

47

  88

Okra, cooked from frozen, cup

47

  26

Soy beverage, 1 cup

47

127

Cowpeas, cooked, cup

46

100

Hazelnuts, 1 oz

46

178

Oat bran muffin, 1 oz

45

77

Great northern beans, cooked, cup

44

104

Oat bran, cooked, cup

44

44

Buckwheat groats, roasted, cooked, cup

43

78

Brown rice, cooked, cup

42

108

Haddock, cooked, 3 oz

42

95

a 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-8. Food Sources of Dietary Fiber

Food Sources of Dietary Fiber ranked by grams of dietary fiber per standard amount; also calories in the standard amount. (All are 10% of AI for adult women, which is 25 grams/day.)

Food, Standard Amount

Dietary Fiber (g)

Calories

Navy beans, cooked, cup

9.5

128

Bran ready-to-eat cereal (100%), cup

8.8

78

Kidney beans, canned, cup

8.2

109

Split peas, cooked, cup

8.1

116

Lentils, cooked, cup

7.8

115

Black beans, cooked, cup

7.5

114

Pinto beans, cooked, cup

7.7

122

Lima beans, cooked, cup

6.6

108

Artichoke, globe, cooked, 1 each

6.5

60

White beans, canned, cup

6.3

154

Chickpeas, cooked, cup

6.2

135

Great northern beans, cooked, cup

6.2

105

Cowpeas, cooked, cup

5.6

100

Soybeans, mature, cooked, cup

5.2

149

Bran ready-to-eat cereals, various, ~1 oz

2.6-5.0

90-108

Crackers, rye wafers, plain, 2 wafers

5.0

74

Sweetpotato, baked, with peel, l medium (146 g)

4.8

131

Asian pear, raw, 1 small

4.4

51

Green peas, cooked, cup

4.4

67

Whole-wheat English muffin, 1 each

4.4

134

Pear, raw, 1 small

4.3

81

Bulgur, cooked, cup

4.1

76

Mixed vegetables, cooked, cup

4.0

59

Raspberries, raw, cup

4.0

32

Sweetpotato, boiled, no peel, 1 medium (156 g)

3.9

119

Blackberries, raw, cup

3.8

31

Potato, baked, with skin, 1 medium

3.8

161

Soybeans, green, cooked, cup

3.8

127

Stewed prunes, cup

3.8

133

Figs, dried, cup

3.7

93

Dates, cup

3.6

126

Oat bran, raw, cup

3.6

58

Pumpkin, canned, cup

3.6

42

Spinach, frozen, cooked, cup

3.5

30

Shredded wheat ready-to-eat cereals, various, ~1 oz

2.8-3.4

96

Almonds, 1 oz

3.3

164

Apple with skin, raw, 1 medium

3.3

72

Brussels sprouts, frozen, cooked, cup

3.2

33

Whole-wheat spaghetti, cooked, cup

3.1

87

Banana, 1 medium

3.1

105

Orange, raw, 1 medium

3.1

62

Oat bran muffin, 1 small

3.0

178

Guava, 1 medium

3.0

37

Pearled barley, cooked, cup

3.0

97

Sauerkraut, canned, solids, and liquids, cup

3.0

23

Tomato paste, cup

2.9

54

Winter squash, cooked, cup

2.9

38

Broccoli, cooked, cup

2.8

26

Parsnips, cooked, chopped, cup

2.8

55

Turnip greens, cooked, cup

2.5

15

Collards, cooked, cup

2.7

25

Okra, frozen, cooked, cup

2.6

26

Peas, edible-podded, cooked, cup

2.5

42

Source: ARS Nutrient Database for Standard Reference, Release 17. Foods are from single nutrient reports, which are sorted either by food description or in descending order by nutrient content in terms of common household measures. The food items and weights in these 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.

Appendix B-9. Food Sources of Vitamin C

Food Sources of Vitamin C ranked by milligrams of vitamin C per standard amount; also calories in the standard amount. (All provide 20% of RDA for adult men, which is 90 mg/day.)

Food, Standard Amount

Vitamin C (mg)

Calories

Guava, raw, cup

188

56

Red sweet pepper, raw, cup

142

20

Red sweet pepper, cooked, cup

  116

19

Kiwi fruit, 1 medium

70

46

Orange, raw, 1 medium

70

62

Orange juice, cup

61-93

79-84

Green pepper, sweet, raw, cup

60

  15

Green pepper, sweet, cooked, cup

51

  19

Grapefruit juice, cup

50-70

71-86

Vegetable juice cocktail, cup

50

34

Strawberries, raw, cup

49

27

Brussels sprouts, cooked, cup

48

28

Cantaloupe, medium

47

51

Papaya, raw, medium

47

30

Kohlrabi, cooked, cup

45

24

Broccoli, raw, cup

39

15

Edible pod peas, cooked, cup

38

34

Broccoli, cooked, cup

37

26

Sweetpotato, canned, cup

34

  116

Tomato juice, cup

33

31

Cauliflower, cooked, cup

28

17

Pineapple, raw, cup

28

37

Kale, cooked, cup

27

18

Mango, cup

23

54

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.

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