Sources of Minerals

Nutrient - Daily Amount Needed	Information	Fruit Sources	Vegetable Sources	Nut/Grain Sources	Meat/Protein Sources	Legume Sources
Adults need 1000 mg/day. Children need 800 to 1300 mg/day. Recommended supplement: Coral Calcium Supreme	Calcium eases insomnia and helps regulate the passage of nutrients through cell walls. Without calcium, your muscles wouldn’t contract correctly, your blood wouldn’t clot and your nerves wouldn’t carry messages. If you don’t get enough calcium from the food you eat, your body automatically takes the calcium needed from your bones. If your body continues to tear down more bone than it replaces over a period of years in order to get sufficient calcium, your bones will become weak and break easily. Deficiency may result in muscle spasms and cramps in the short term and osteoporosis.	Most fruits contain some calcium, these have a bit more than usual: Blackberries Blackcurrants Dates Grapefruit Mulberries Orange Pomegranate Prickly Pears	Most vegetables contain some calcium, these have a bit more than usual: Amaranth leaves Bok Choy Brussels Sprouts Butternut squash Celery Chinese Broccoli French Beans Kale Okra Parsnip Spirulina Swiss Chard Turnip	Almonds Amaranth Brazil Nuts Filberts/Hazelnuts Oats Pistachios Sesame Seeds Wheat - Durum Wheat - Hard White	Meat and Proteins: Cheddar Cheese Cottage Cheese Cream Cheese Cows Milk Eggs Caviar Perch Pollock Sardines Goat Milk Goat Cheese Soy Beans Yogurt Sour Cream Lowfat Yogurt	Edamame Navy Beans Soy Beans White Beans Winged Beans
The estimated safe and adequate intake for copper is 1.5 - 3.0 mg/day. Many survey studies show that Americans consume about 1.0 mg or less of copper per day	Copper is involved in the absorption, storage and metabolism of iron and the formation of red blood cells. It also helps supply oxygen to the body. The symptoms of a copper deficiency are similar to iron-deficiency anemia.	Most fruits contain a small amount of copper, but kiwi fruit has a significant amount. Avocado Blackberries Dates Guava Kiwi Fruit Lychee Mango Passionfruit Pomegranate	Most vegetables have some copper, but Lima Beans have a significant amount. Amaranth leaves Artichoke French Beans Kale Lima Beans Parsnip Peas Potatoes Pumpkin Spirulina Squash - Winter Sweet Potato Swiss Chard Taro	Most nuts contain a trace amount of copper. Brazil Nuts Buckwheat Cashews Chestnuts Filberts/Hazelnuts Oats Sunflower Seeds Walnuts Wheat - Durum Wheat - Hard Red	Most proteins contain a trace amount of copper. Beef Cheddar Cheese Perch Salmon Sardines Goat Cheese Soy Beans Soy Milk Turkey Bacon Veal Turkey Leg Roast Duck	Adzuki Beans Black Beans Black Eye Peas Fava Beans Edamame Garbanzo Beans Kidney Beans Lima Beans Navy Beans Pigeon Beans Pinto Beans Soy Beans Winged Beans
Adults should get 150 mcgs per day. The children’s recommendation for iodine is 70 to 150 mcg (that is micrograms).	Iodine helps regulate the rate of energy production and body weight and promotes proper growth. It also promotes healthy hair, nails, skin and teeth. In countries where iodine is deficient in the soil, rates of hypothyroidism, goiter and retarded growth from iodine deficiency are very high. In developed countries, however, because iodine is added to table salt, iodine deficiencies are rare.	Fruits grown in iodine-rich soils contain iodine.	Vegetables grown in iodine-rich soils contain iodine.	Nuts grown in iodine-rich soils contain iodine.	Proteins produced in iodine-rich areas contain iodine.	Most legumes do not contain a significant amout of Iodine
Women and teenage girls need at least 15 mg a day, whereas men can get by on 10. It is important that children get about 10 to 12 mg of iron per day, preferably from their diet. Breastfeeding is the best insurance against iron deficiency in babies.	Most at risk of iron deficiency are infants, adolescent girls and pregnant women. Iron deficiency in infants can result in impaired learning ability and behavioral problems. It can also affect the immune system and cause weakness and fatigue. To aid in the absorption of iron, eat foods rich in vitamin C at the same time you eat the food containing iron. The tannin in non-herbal tea can hinder absorption of iron. Take iron supplements and your vitamin E at different times of the day, as the iron supplements will tend to neutralize the vitamin E. Vegetarians need to get twice as much dietary iron as meat eaters.	While most fruits have some iron, probably the best source of iron for children is raisins, which are rich in iron. Other fruits which have a good amount of iron are: Avocado Blackberries Blackcurrant Boysenberries Breadfruit Cherries Dates Figs Grapes Kiwi Lemon Loganberries Lychee Mulberries Passion Fruit Persimmon Pomegranate Raspberries Strawberry Watermelon	Vegetables: Amaranth leaves Bok Choy Brussels Sprouts Butternut squash French Beans Kale Leeks Lima Beans Peas Potatoes Pumpkin Spirulina Swiss Chard	Most nuts contain a small amount of iron. Amaranth Buckwheat Cashews Coconut Oats Pine Nuts/Pignolias Pumpkin Seeds Rye Spelt Wheat - Durum Wheat - Hard Red Wheat - Hard White	Meat and Proteins: Beef Caviar Sardines Goat Cheese Lamb Soy Beans Soy Milk Turkey Bacon Turkey Leg Roast Duck Hamburger Beef Sausage Beef Jerky Ground Turkey	Adzuki Beans Black Beans Black Eye Peas Fava Beans Edamame Garbanzo Beans Kidney Beans Lima Beans Mung Beans Navy Beans Pigeon Beans Pinto Beans Soy Beans Split Peas White Beans Winged Beans
Adults need 310 to 420 mg/ day. Children need 130 to 240 mg/day.	Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production. Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium. Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.	Fruits: Avocado Banana Blackberries Blackcurrants Breadfruit Cherimoya Dates Guava Kiwi Loganberries Mulberries Passion Fruit Pomegranate Prickly Pear Raspberries Watermelon	Vegetables: Amaranth leaves Artichoke Butternut squash French Beans Lima Beans Okra Peas Spirulina Swiss Chard	Nuts: Almonds Amaranth Brazil Nuts Buckwheat Cashews Oats Peanuts Pine Nuts/Pignolias Pumpkin Seeds Quinoa Rye Wheat - Durum Wheat - Hard Red Wheat - Hard White	Meat and Proteins: Beef Cheddar Cheese Caviar Cod Herring Perch Pollock Salmon Sardines Tuna Goat Milk Soy Beans Soy Milk Lowfat Yogurt	Most legumes are a good source of Magnesium but these are the highest. Adzuki Beans Black Beans Black Eye Peas Edamame Navy Beans Pinto Beans Soy Beans White Beans Winged Beans
2.0-5.0 mg/day for adults 2.0-3.0 mg for children 7 - 10 1.5-2.0 mg for children 4 - 6 1.0-1.5 mg for children 1 - 3 0.6-1.0 mg for children 6 mo - 1yr 0.3-0.6 mg for infants 0-6 months	The functions of this mineral are not specific since other minerals can perform in its place. Manganese does function in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function. Deficiency is rare in humans.	Most fruits contain manganese, but the following fruits have a significant amount: Avocado Banana Blackberries Blackcurrants Blueberries Boysenberries Cranberries Dates Gooseberries Grapefruit Guava Loganberries Pineapple Pomegranate Raspberries Strawberry	Vegetables: Amaranth leaves Brussels Sprouts Butternut squash French Beans Kale Leeks Lima Beans Okra Parsnip Peas Potatoes Spirulina Squash - Winter Sweet Potato Swiss Chard Taro	Most nuts contain manganese, but the following nuts have a significant amount: Buckwheat Coconut Filberts/Hazelnuts Macadamia Nuts Oats Pecans Pine Nuts/Pignolias Pumpkin Seeds Rice Brown Rye Spelt Wheat - Durum Wheat - Hard Red Wheat - Hard White	Meat and Proteins: Eggs Anchovies Herring Perch Sardines Goat Milk Goat Cheese Soy Beans Soy Milk Veal Sour Cream Beef Jerky Hot Dog (Beef)	Most legumes are a good source of Manganese but these are the highest. Adzuki Beans Edamame Garbanzo Beans Lima Beans Navy Beans Pigeon Beans Soy Beans White Beans Winged Beans
Adults need 700 mg/day. Children need 500 to 1250 mg/day.	In combination with calcium, phosphorus is necessary for the formation of bones and teeth and of the nerve cells. Phosphorus is second to calcium in abundance in the body. It is very widely distributed in both plant and animal foods so it is unlikely that deficiency would be a problem.	Fruits: Avocado Blackcurrants Breadfruit Dates Guava Kiwi Lychee Mulberries Passionfruit Pomegranate	Vegetables: Amaranth leaves Artichoke Brussels Sprouts Celeriac Corn French Beans Lima Beans Parsnip Peas Potatoes Pumpkin Spirulina Taro	Nuts: Brazil Nuts Buckwheat Cashews Oats Pine Nuts/Pignolias Pumpkin Seeds Quinoa Rye Spelt Sunflower Seeds Wheat - Durum Wheat - Hard Red Wheat - Hard White	Meat and Proteins: Beef Cheddar Cheese Herring Perch Pollock Salmon Sardines Tuna Goat Milk Goat Cheese Soy Beans Turkey Bacon Lowfat Yogurt	Most legumes are a good source of Phospherous but these are the highest. Adzuki Beans Black Beans Black Eye Peas Fava Beans Edamame Garbanzo Beans Kidney Beans Lima Beans Navy Beans Pigeon Beans Pinto Beans Soy Beans White Beans Winged Beans
Estimated Minimum Requirements 2000 mg/day for adults and adolescents.	Potassium is essential for the body’s growth and maintenance. It is necessary to keep a normal water balance between the cells and body fluids. Potassium plays an essential role in proper heart function. Deficiency may cause muscular cramps, twitching and weakness, irregular heartbeat, insomnia, kidney and lung failure.	Fruits: Avocado Bananas Blackcurrants Breadfruit Cherimoya Cherries Chinesepear Dates Grapefruit Guava Kiwi Lychee Papaya Passionfruit Pomegranate Pricklypear Watermelon	Vegetables: Amaranth leaves Bamboo Shoots Bok Choy Butternut squash French Beans Lima Beans Parsnips Potatoes Pumpkin Spirulina Sweet Potatoes Swiss Chard	Nuts: Almonds Buckwheat Chestnuts Coconut Oats Pistachios Pumpkin Seeds Rye Sunflower Seeds Wheat - Durum Wheat - Hard Red Wheat - Hard White	Meat and Proteins: Beef Cows Milk Catfish Herring Perch Pollock Salmon Sardines Tuna Goat Milk Pork Soy Beans Turkey Bacon Veal Yogurt Lowfat Yogurt Pork Sausage Ground Chicken	Most legumes are a great source of Potassium but these are the highest. Adzuki Beans Edamame Kidney Beans Lima Beans Pinto Beans Soy Beans White Beans
Men need 70 mcgs/day. Women need 55 mcgs/day.	Selenium is a part of several enzymes necessary for the body to properly function. Generally, selenium functions as an antioxidant that works in conjunction with vitamin E. Selenium deficiency is rare in humans.	Most fruits contain a small amount of selenium, but dates have a significant amount. Bananas Breadfruit Guava Lychee Mango Passionfruit Pomegranate Watermelon	Vegetables: Asparagus Brussels Sprouts French Beans Lima Beans Mushrooms Parsnip Peas Spirulina	Most nuts contain selenium, but the following nuts have a significant amount: Amaranth Barley Brazil Nuts Buckwheat Cashews Coconut Rye Wheat - Durum Wheat - Hard Red	Meat and Proteins: Beef Cheddar Cheese Chicken Breast Chicken (dark meat) Eggs Anchovies Caviar Cod Herring Perch Pollock Salmon Sardines Tuna Lamb Pork Soy Beans Turkey Breast Turkey Bacon Veal Turkey Leg Roast Duck Hamburger Bacon Ground Turkey	Most legumes are a good source of Selenium but these are the highest. Black Eye Peas Fava Beans Garbanzo Beans Lima Beans Mung Beans Navy Beans Pigeon Beans Pinto Beans Soy Beans Winged Beans
500 mg/day for adults 120 mg for infants Daily Value recommendation - no more than 2,400 to 3,000 mg/day	Sodium is required by the body to regulate blood pressure and blood volume. It helps regulate the fluid balance in your body. Sodium also helps in the proper functioning of muscles and nerves. Many people get far more sodium than they need, which tends to cause health problems. Different body types need different amounts of sodium.	Sodium occurs naturally in almost all fresh, whole fruits but passionfruit has a significant amount.	Sodium occurs naturally in almost all fresh, whole vegetables, these have significant amounts: Amaranth leaves Artichoke Broccoli Beetroot Bok Choy Brussels Sprouts Celeriac Celery Fennel Kale Spirulina Spaghetti squash Sweet Potatoes Swiss Chard	Most seeds, nuts and grains have some sodium, these have more than others: Amaranth Coconut Pumpkin Seeds Quinoa Spelt	Meat and Proteins: Cheddar Cheese Cottage Cheese Cream Cheese Cows Milk Eggs Anchovies Caviar Herring Pollock Sardines Goat Milk Goat Cheese Soy Milk Turkey Bacon Yogurt Lowfat Yogurt Hot Dog (Turkey) Bacon Pork Sausage Beef Sausage Beef Jerky Hot Dog (Beef)	Most legumes are not a good source of Sodium. Winged Beans have more than most other legumes.
Men need 15 mgs/day. Women should get 12 mg/day. Children need 10 to 15 mg/day. Vegetarians need about 50 percent more zinc in their diet than meat eaters.	This metal is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision. Severe deficiency can contribute to stunted growth. Deficiency can sometimes be seen in white spots on the fingernails.	Most fruits contain a small amount of zinc, but the following have a significant amount: Avocado Blackberries Dates Loganberries Pomegranate Raspberries	Vegetables: Amaranth leaves Asparagus Bamboo Shoots Brussels Sprouts Corn French Beans Lima Beans Okra Peas Potatoes Pumpkin Spirulina Swiss Chard	Most nuts have some zinc, but these have a significant amount: Buckwheat Cashews Oats Pine Nuts/Pignolias Pumpkin Seeds Rye Sunflower Seeds Wheat - Durum Wheat - Hard Red Wheat - Hard White	Meat and Proteins: Beef Cheddar Cheese Chicken Breast Chicken (dark meat) Eggs Catfish Herring Sardines Lamb Pork Soy Beans Turkey Breast Turkey Bacon Veal Yogurt Turkey Leg Lowfat Yogurt Roast Duck Hamburger Bacon Beef Sausage Beef Jerky Hot Dog (Beef) Ground Turkey Ground Chicken	Most legumes are a good source of Magnesium but these are the highest Adzuki Beans Black Beans Black Eye Peas Fava Beans Edamame Garbanzo Beans Kidney Beans Navy Beans Soy Beans Split Peas White Beans Winged Beans

Source: http://www.health-alternatives.com

Source of Vitamins

Nutrient - Daily Amount Needed	Information	Fruit Sources	Vegetable Sources	Nut/Grain Sources	Meat/Protein Sources	Legume Sources
10,000 IU/day (plant-derived) for adult males. 8,000 for adult females - 12,000 if lactating. 4,000 for children ages 1-3 5,000 for children ages 4-6 7,000 for children ages 7-10	Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles. Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel. Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.	Most fruits contain vitamin A, but the following fruits have a significant amount: Cantaloupes Grapefruit Guava Mango Papaya Passionfruit Tomatoes Watermelon	Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut Squash Carrots Chinese Broccoli Chinese Cabbage Kale Leeks Peas Pumpkin Rapini Spinach Squash - summer Squash - winter Sweet Potato Swiss Chard	Chestnuts Pecans Pistachios	Cheddar Cheese Cream Cheese Cows Milk Whipping Cream Eggs Tuna Goat Milk Goat Cheese Sour Cream	Most legumes do not contain a significant amount of Vitamin A
1.2 mg for adult males and 1.1 mg for women - 1.5 mg if lactating. Children need .6 to .9 mg of B1/thiamine per day.	Vitamin B1/thiamine is important in the production of energy. It helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak. Note: Most fruits and vegetables are not a significant source of thiamine.	Avocado Boysenberries Breadfruit Cherimoya Dates Grapes Grapefruit Guava Loganberries Mango Orange Pineapple Pomegranate Watermelon	Asparagus Brussels Sprouts Butternut Squash Corn French Beans Lima Beans Okra Parsnips Peas Potatoes Spirulina Sweet Potato	Brazil Nuts Buckwheat Cashews Chestnuts Flax Seed Filberts/Hazelnuts Macadamia Nuts Millet Oats Peanuts Pecans Pine Nuts/Pignolias Pistachios Quinoa Rice Brown Rye Spelt Wheat - Durum Wheat - Hard Red Wheat - Hard White	Beef Cows Milk Catfish Herring Salmon Tuna Goat Milk Pork Soy Beans Soy Milk Lowfat Yogurt Roast Duck Bacon Pork Sausage Ground Chicken	Black Beans Black Eye Peas Kidney Beans Navy Beans White Beans Winged Beans
1.3 mg for adult males and 1.1 mg for women - 1.5 mg if pregnant/lactating. Children need .6 to .9 mg of B2/riboflavin per day.	Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. It also helps in releasing energy from carbohydrates.	Avocado Banana Cherimoya Dates Grapes Lychee Mango Mulberries Passion Fruit Pomegranate Prickly Pear	Amaranth Leaves Artichoke Asparagus Bok Choy Brussels Sprouts Chinese Broccoli French Beans Lima Beans Mushrooms Peas Pumpkin Spirulina Squash - winter Sweet Potato Swiss Chard	Almonds Buckwheat Chestnuts Oats Quinoa Rye Wheat - Durum Wheat - Hard Red Wheat - Hard White	Beef Cheddar Cheese Cottage Cheese Chicken (dark meat) Eggs Caviar Herring Pollock Salmon Sardines Tuna Goat Milk Goat Cheese Lamb Pork Soy Beans Soy Milk Turkey Breast Turkey Bacon Veal Yogurt Sour Cream Turkey Leg Lowfat Yogurt Roast Duck Hamburger Beef Sausage Ground Turkey Ground Chicken	Adzuki Beans Fava Beans Edamame Garbanzo Beans Mung Beans Navy Beans Pinto Beans Soy Beans Winged Beans
16 mg for adult males and 14 mg for women - 17-18 mg if pregnant/lactating. Children need 9 - 16 mg of niacin per day.	Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.	Avocado Boysenberries Breadfruit Cherimoya Dates Guava Loganberries Lychee Mango Nectarine Passion Fruit Peach	Artichoke Butternut Squash Corn Mushrooms Okra Parsnip Peas Potatoes Pumpkin Spirulina Spaghetti Squash Squash - winter Sweet Potato	Barley Buckwheat Peanuts Rye Spelt Sunflower Seeds Wheat - Durum Wheat - Hard Red Wheat - Hard White	Beef Chicken Breast Chicken (dark meat) Anchovies Catfish Cod Herring Perch Pollock Salmon Sardines Tuna Lamb Pork Turkey Breast Turkey Bacon Veal Turkey Leg Hot Dog (Turkey) Roast Duck Hamburger Bacon Pork Sausage Beef Sausage Ground Turkey Ground Chicken	Adzuki Beans Fava Beans Edamame Pigeon Beans Split Peas Soy Beans Winged Beans
5 mg for adults and 6 - 7 mg for women who are pregnant or lactating. Children need 2 - 4 mg of pantothenic acid per day.	Pantothenic acid is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol.	Avocado Black Currants Breadfruit Cherimoya Dates Gooseberries Grapefruit Guava Pomegranate Raspberries Starfruit Watermelon	Broccoli Brussels Sprouts Butternut Squash Corn French Beans Mushrooms Okra Parsnip Potatoes Pumpkin Spirulina Spaghetti Squash Squash - summer Squash - winter Sweet Potato	Buckwheat Chestnuts Oats Rye Sunflower Seeds Wheat - Durum Wheat - Hard Red Wheat - Hard White	Beef Chicken Breast Chicken (dark meat) Cows Milk Eggs Catfish Caviar Herring Perch Salmon Sardines Tuna Goat Milk Lamb Pork Soy Milk Turkey Breast Veal Yogurt Turkey Leg Lowfat Yogurt Roast Duck Hamburger Beef Sausage Ground Turkey Ground Chicken	Adzuki Beans Black Eye Peas Edamame Lima Beans Mung Beans Soy Beans Split Peas
1.3 to 1.7 mg for adults - 2 mg for women who are pregnant or lactating. Children need between 0.6 to 1.3 mg B6 per day.	B6 plays a role in the creation of antibodies in the immune system. It helps maintain normal nerve function and acts in the formation of red blood cells. It is also required for the chemical reactions of proteins. The higher the protein intake, the more need there is for vitamin B6. Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions.	Avocado Banana Breadfruit Cherimoya Dates Gooseberries Grapes Guava Lychee Mango Passion Fruit Pineapple Pomegranate Watermelon	Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut Squash Celeriac Corn French Beans Green Pepper Kale Lima Beans Okra Peas Potatoes Spirulina Spaghetti Squash Squash - winter Sweet Potato Taro	Chestnuts Filberts/Hazelnuts Pistachios Pumpkin Seeds Rice Brown Rye Sunflower Seeds Walnuts Wheat - Durum Wheat - Hard Red Wheat - Hard White	Chicken Breast Chicken (dark meat) Catfish Cod Herring Pollock Salmon Sardines Tuna Pork Soy Beans Soy Milk Turkey Breast Turkey Bacon Veal Turkey Leg Roast Duck Hamburger Beef Sausage Ground Turkey Ground Chicken	Black Eye Peas Edamame Garbanzo Beans Kidney Beans Lima Beans Navy Beans Pinto Beans Soy Beans White Beans
At least 400 mcgs for most adults - pregnant women 600 mcgs and breastfeeding women should get at least 500 mcgs. Children need between 150 to 300 mcg per day.	Folate and folic acid are both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy.	Avocado Blackberries Boysenberries Breadfruit Cherimoya Dates Guava Loganberries Lychee Mango Orange Papaya Passionfruit Pineapple Pomegranate Raspberries Strawberries	Amaranth Leaves Artichoke Asparagus Beetroot Bok Choy Broccoli Brussels Sprouts Chinese Broccoli Chinese Cabbage French Beans Lima Beans Okra Parsnip Peas Potatoes Spinach Spirulina Squash - summer Squash - winter	Buckwheat Chestnuts Filberts/Hazelnuts Oats Peanuts Quinoa Rye Sunflower Seeds Wheat - Durum Wheat - Hard Red Wheat - Hard White	Cheddar Cheese Eggs Salmon Lamb Soy Beans Soy Milk Lowfat Yogurt Beef Jerky	Most legumes are good sources of Folate but these are very good sources: Black Eye Peas Edamame Soy Beans
2.4 mcg for adults and 2.6 - 2.8 mcg for women who are pregnant or lactating. Children need 0.9 - 2.4 mcg per day.	Like the other B vitamins, vitamin B12 is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system. Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food.	None	None	No nuts contain a significant amount of vitamin B12.	Beef Cheddar Cheese Cottage Cheese Cows Milk Eggs Catfish Caviar Cod Herring Perch Pollock Salmon Sardines Tuna Lamb Pork Veal Yogurt Lowfat Yogurt Hamburger Beef Sausage Hot Dog (Beef) Ground Chicken	Legumes do not contain a significant amount of vitamin B12.
60 mg for adults - 70 mg for women who are pregnant and 95 for those lactating. Children need between 45 and 50 mg	Vitamin C is one of the most important of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Vitamin C has also been found by scientists to be an effective antiviral agent.	Black Currants Breadfruit Grapefruit Guava Kiwi Lychee Mango Mulberries Orange Papaya Passionfruit Pineapple Strawberries	Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut Squash Green Pepper Kale Swiss Chard	Other than Chestnuts, most nuts do not contain a significant amount of vitamin C.	Cod Perch Goat Milk Soy Beans Lowfat Yogurt	Other than Edamame, most legumes do not contain a significant amount of vitamin C.
5 mcg (200 iu) for most adults. Between 50 - 70 yrs 10 mcg (400 iu), and after 70 15 mcg (600 iu). Children need about 5 mcg (200 iu)/day.	Vitamin D is known as the "sunshine vitamin" since it is manufactured by the body after being exposed to sunshine. Ten to fifteen minutes of good sunshine three times weekly is adequate to produce the body's requirement of vitamin D. This means that we don't need to obtain vitamin D from our diet unless we get very little sunlight – usually not a problem for children. Vitamin D is vital to the human body as it promotes absorption of calcium and magnesium, which are essential for the normal development of healthy teeth and bones. It also helps maintain adequate levels of calcium and phosphorus in the blood.	None	Mushrooms	No nuts contain a significant amount of vitamin D.	Beef Cheddar Cheese Cream Cheese Chicken Breast Cows Milk Whipping Cream Eggs Anchovies Caviar Cod Herring Sardines Goat Cheese Turkey Bacon Yogurt Sour Cream Hot Dog (Turkey) Hamburger Bacon Pork Sausage Beef Sausage Hot Dog (Beef) Ground Turkey	Legumes do not contain a significant amount of vitamin D.
30 IU for most adults. Children need between 6-11 mg/day. (1 IU is equal to approximately .75 mg) Note: some researchers and medical experts believe that with all of the positive studies using higher doses of vitamin E, this daily recommended intake is not high enough.	Like vitamin C, vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of vitamin K. Many women also use it to help minimize the appearance of wrinkles, and mothers use it to help heal minor wounds without scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue.	Avocado Blackberries Black Currants Blueberries Boysenberries Breadfruit Cranberries Guava Kiwi Loganberries Mango Mulberries Nectarine Papaya Peach Pomegranate Raspberries	Butternut Squash Parsnip Potatoes Pumpkin Spirulina Swiss Chard Taro	Almonds Filberts/Hazelnuts Pine Nuts/Pignolias Sunflower Seeds	Eggs Herring Sardines Turkey Bacon	Edamame Pinto Beans
70-80 micrograms/day for adult males, 60-65 micrograms per day for adult females. Children need about half the amount, depending on age.	Vitamin K is fat soluble and plays a critical role in blood clotting. It regulates blood calcium levels and activates at least 3 proteins involved in bone health.	Avocado Blackberries Blueberries Boysenberries Chinese Pear Cranberries Grapes Kiwi Loganberries Mango Mulberries Pear Plum Pomegranate Raspberries Tomatoes	Alfalfa, sprouted Artichoke Asparagus Bok Choy Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Chinese Broccoli Cucumber Kale Leeks Okra Peas Rapini Spinach Spirulina Squash - winter Swiss Chard	Cashews Chestnuts Filberts/Hazelnuts Pine Nuts/Pignolias Pistachios Rye	Beef Cheddar Cheese Eggs Anchovies Lamb Soy Milk Turkey Bacon Turkey Leg Roast Duck	Edamame Kidney Beans Split Peas

Source: http://www.health-alternatives.com

Sources of Protiens

Meat/Protein	Protein/Fiber	Minerals	Vitamins
Beef	Six ounces of lean, chuck beef, braised contains 49.2 grams of protein, 505 calories and 32.59 grams of fat.	Potassium - 393 mg Phosphorus - 296 mg Calcium - 27 mg Magnesium - 32 mg Iron - 4.11 mg Sodium - 80 mg Zinc - 11.32 mg Manganese - 0.017 mg Copper - 0.168 mg Selenium - 45.9 mcg Also contains a small amount of other minerals.	Vitamin B1 (thiamine) - 0.1 mg Vitamin B2 (riboflavin) - 0.291 mg Niacin - 6.979 mg Pantothenic Acid - 0.971 mg Vitamin B6 - 0.0481 mg Folate - 15 mcg Vitamin B12 - 3.62 mcg Vitamin E - 0.87 mg Vitamin K - 3.1 mcg Vitamin D - 14 IU Contains some other vitamins in small amounts.
Cheddar Cheese	One cup of shredded cheddar cheese contains 28.14 grams of protein, 455 calories and 37.45 grams of fat.	Potassium - 111 mg Phosphorus - 579 mg Calcium - 815 mg Magnesium - 32 mg Iron - 0.77 mg Sodium - 702 mg Manganese - 0.011 mg Zinc - 3.51 mg Copper - 0.35 mg Selenium - 15.7 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.031 mg Vitamin B2 (riboflavin) - 0.424 mg Niacin - 0.09 mg Pantothenic Acid - 0.467 mg Vitamin B6 - 0.084 mg Folate - 20 mcg Vitamin B12 - 0.94 mcg Vitamin A - 1132 IU Vitamin E - 0.33 mg Vitamin K - 3.2 mcg Vitamin D - 27 IU Contains some other vitamins in small amounts.
Cottage Cheese	Four ounces of low fat 2% cottage cheese contains 13.37 grams protein, 97 calories and 2.77 grams of fat.	Potassium - 95 mg Phosphorus - 184 mg Calcium - 103 mg Magnesium - 8 mg Iron - 0.17 mg Sodium - 373 mg Zinc - 0.46 mg Copper - 0.034 mg Selenium - 11.2 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.046 mg Vitamin B2 (riboflavin) - 0.224 mg Niacin - 0.122 mg Pantothenic Acid - 0.286 mg Vitamin B6 - 0.025 mg Folate - 11 mcg Vitamin B12 - 0.51 mcg Vitamin A - 84 IU Vitamin E - 0.05 mg Contains some other vitamins in small amounts.
Cream Cheese	Three ounces (1 small package) of cream cheese contains 5.04 grams of protein, 291 calories and 29.1 grams of fat.	Potassium - 117 mg Phosphorus - 90 mg Calcium - 83 mg Magnesium - 8 mg Iron - 0.32 mg Sodium - 273 mg Manganese - 0.009 mg Zinc - 0.43 mg Copper - 0.016 mg Selenium - 2 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.017 mg Vitamin B2 (riboflavin) - 0.106 mg Niacin - 0.123 mg Pantothenic Acid - 0.484 mg Vitamin B6 - 0.03 mg Folate - 9 mcg Vitamin B12 - 0.21 mcg Vitamin A - 1075 IU Vitamin E - 0.55 mg Vitamin K - 2.9 mcg Vitamin D - 21 IU Contains some other vitamins in small amounts.
Chicken Breast	100 grams of chicken breast, roasted with skin contains 29.80 grams of protein, 197 calories and 7.78 grams of fat.	Potassium - 245 mg Phosphorus - 214 mg Calcium - 14 mg Magnesium- 27 mg Iron - 1.07 mg Sodium - 71 mg Manganese - 0.018 mg Zinc - 1.02 mg Copper - 0.05 mg Selenium - 24.7 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.066 mg Vitamin B2 (riboflavin) - 0.119 mg Niacin - 12.71 mg Pantothenic Acid - 0.936 mg Vitamin B6 - 0.56 mg Folate - 4 mcg Vitamin B12 - 0.32 mcg Vitamin A - 93 IU Vitamin E - 0.27 mg Vitamin K - 0.3 mcg Vitamin D - 5 IU Contains some other vitamins in small amounts.
Chicken (dark meat)	100 grams of dark meat, roasted with skin contains 25.97 grams of protein, 253 calories and 15.78 grams of fat.	Potassium - 220 mg Phosphorus - 168 mg Calcium - 15 mg Magnesium - 22 mg Iron - 1.36 mg Sodium - 87 mg Manganese - 0.021 mg Zinc - 2.49 mg Copper - 0.077 mg Selenium - 20.2 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.066 mg Vitamin B2 (riboflavin) - 0.21 mg Niacin - 6.359 mg Pantothenic Acid - 1.11 mg Vitamin B6 - 0.31 mg Folate - 7 mcg Vitamin B12 - 0.29 mcg Vitamin A - 201 IU Contains some other vitamins in small amounts.
Cows Milk	One cup of whole milk(without added Vit A & D) contains 7.69 grams of protein and 149 calories.	Potassium - 322 mg Phosphorus - 205 mg Calcium - 276 mg Magnesium - 24 mg Iron - 0.07 mg Sodium - 105 mg Manganese - 0.01 mg Zinc - 0.9 mg Copper - 0.061 mg Selenium - 9 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.112 mg Vitamin B2 (riboflavin) - 0.0412 mg Niacin - 0.217 mg Pantothenic Acid - 0.91 mg Vitamin B6 - 0.088 mg Folate - 12 mcg Vitamin B12 - 1.1 mcg Vitamin A - 395 IU Vitamin E - 0.17 mg Vitamin K - 0.7 mcg Vitamin D - 5 IU Contains some other vitamins in small amounts.
Cream - Half and Half	One fluid ounce of half and half (equal to 2 individual container servings) contains 0.89 grams of protein, 39 calories and 3.47 grams of fat.	Potassium - 39 mg Phosphorus - 29 mg Calcium - 32 mg Magnesium - 3 mg Iron - 0.02 mg Sodium - 12 mg Zinc - 0.15 mg Copper - 0.003 mg Selenium - 0.5 mcg Also contains trace amounts of other minerals.	Vitamin C - 0.3 mg Vitamin B1 (thiamine) - 0.011 mg Vitamin B2 (riboflavin) - 0.045 mg Niacin - 0.024 mg Pantothenic Acid - 0.087 mg Vitamin B6 - 0.012 mg Folate - 1 mcg Vitamin B12 - 0.1 mcg Vitamin A - 107 IU Vitamin E - 0.1 mg Vitamin K - 0.4 mcg Vitamin D - 2 IU Contains some other vitamins in small amounts.
Cream - Heavy Whipping Cream	One fluid ounce of heavy whipping cream with no sugar added contains 0.61 grams of protein, 103 calories and 11.03 grams of fat.	Potassium - 22 mg Phosphorus - 18 mg Calcium - 19 mg Magnesium - 2 mg Iron - 0.01 mg Sodium - 11 mg Zinc - 0.07 mg Copper - 0.002 mg Selenium - 0.1 mcg Also contains trace amounts of other minerals.	Vitamin C - 0.2 mg Vitamin B1 (thiamine) - 0.007 mg Vitamin B2 (riboflavin) - 0.033 mg Niacin - 0..12 mg Pantothenic Acid - 0.076 mg Vitamin B6 - 0.008 mg Folate - 1 mcg Vitamin B12 - 0.05 mcg Vitamin A - 438 IU Vitamin E - 0.32 mg Vitamin K - 1 mcg Vitamin D - 8 IU Contains some other vitamins in small amounts.
Eggs	Two eggs scrambled, with no salt added contain 13.53 grams of protein, 204 calories and 14.9 grams of fat.	Potassium - 168 mg Phosphorus - 207 mg Calcium - 87 mg Magnesium - 15 mg Iron - 1.46 mg Sodium - 342 mg Manganese - 0.027 mg Zinc - 1.22 mg Copper - 0.017 mg Selenium - 27.4 mcg Also contains trace amounts of other minerals.	Vitamin C - 0.2 mg Vitamin B1 (thiamine) - 0.063 mg Vitamin B2 (riboflavin) - 0.533 mg Niacin - 0.096 mg Pantothenic Acid - 1.229 mg Vitamin B6 - 0.144 mg Folate - 37 mcg Vitamin B12 - 0.94 mcg Vitamin A - 642 IU Vitamin E - 1.33 mg Vitamin K - 4.9 mcg Vitamin D - 59 IU Contains some other vitamins in small amounts.
Fish - Anchovies	One ounce of boneless anchovies, canned in oil and drained contains 8.19 grams of protein, 60 calories and 2.75 grams of fat.	Potassium - 154 mg Phosphorus - 71 mg Calcium - 66 mg Magnesium - 20 mg Iron - 1.31 mg Sodium - 1040 mg Manganese - 0.028 mg Zinc - 0.69 mg Copper - 0.096 mg Selenium - 19.3 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.022 mg Vitamin B2 (riboflavin) - 0.103 mg Niacin - 5.643 mg Pantothenic Acid - 0.258 mg Vitamin B6 - 0.058 mg Folate - 4 mcg Vitamin B12 - 0.25 mcg Vitamin A - 11 IU Vitamin E - 0.94 mg Vitamin K - 3.4 mcg Vitamin D - 20 IU Contains some other vitamins in small amounts.
Fish - Catfish	100 grams of catfish, cooked with dry heat contains 18.72 grams of protein, 152 calories and 8.02 grams of fat.	Potassium - 321 mg Phosphorus - 245 mg Calcium - 9 mg Magnesium - 26 mg Iron - 0.82 mg Sodium - 80 mg Manganese - 0.02 mg Zinc - 1.05 mg Copper - 0.122 mg Selenium - 14.5 mcg Also contains trace amounts of other minerals.	Vitamin C - 0.8 mg Vitamin B1 (thiamine) - 0.42 mg Vitamin B2 (riboflavin) - 0.073 mg Niacin - 2.513 mg Pantothenic Acid - 0.617 mg Vitamin B6 - 0.163 mg Folate - 7 mcg Vitamin B12 - 2.8 mcg Vitamin A - 50 IU Contains some other vitamins in small amounts.
Fish - Caviar	One ounce of caviar, black or red contains 6.97 grams of protein, 71 calories and 5.07 grams of fat.	Potassium - 51 mg Phosphorus - 101 mg Calcium - 78 mg Magnesium - 85 mg Iron - 3.37 mg Sodium - 425 mg Manganese - 0.014 mg Zinc - 0.27 mg Copper - 0.031 mg Selenium - 18.6 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.054 mg Vitamin B2 (riboflavin) - 0.176 mg Niacin - 0.034 mg Pantothenic Acid - 0.992 mg Vitamin B6 - 0.091 mg Folate - 14 mcg Vitamin B12 - 5.67 mcg Vitamin A - 257 IU Vitamin E - 0.54 mg Vitamin K - 0.2 mcg Vitamin D - 33 IU Contains some other vitamins in small amounts.
Fish - Cod	100 grams of cod cooked with dry heat contains 22.83 grams of protein, 105 calories and 0.86 grams of fat.	Potassium - 244 mg Phosphorus - 138 mg Calcium - 14 mg Magnesium - 42 mg Iron - 0.49 mg Sodium - 78 mg Manganese - 0.02 mg Zinc - 0.58 mg Copper - 0.036 mg Selenium - 37.6 mcg Also contains trace amounts of other minerals.	Vitamin C - 1 mg Vitamin B1 (thiamine) - 0.088 mg Vitamin B2 (riboflavin) - 0.079 mg Niacin - 2.513 mg Pantothenic Acid - 0.18 mg Vitamin B6 - 0.283 mg Folate - 8 mcg Vitamin B12 - 1.05 mcg Vitamin A - 47 IU Vitamin E - 0.81 mg Vitamin K - 0.1 mcg Vitamin D - 46 IU Contains some other vitamins in small amounts.
Fish - Herring	100 grams of herring cooked with dry heat, contains 23.03 grams of protein, 203 calories and 11.59 grams of fat.	Potassium - 419 mg Phosphorus - 303 mg Calcium - 74 mg Magnesium - 41 mg Iron - 1.41 mg Sodium - 115 mg Manganese - 0.04 mg Zinc - 1.27 mg Copper - 0.118 mg Selenium - 46.8 mcg Also contains trace amounts of other minerals.	Vitamin C - 0.7 mg Vitamin B1 (thiamine) - 0.112 mg Vitamin B2 (riboflavin) - 0.229 mg Niacin - 4.124 mg Pantothenic Acid - 0.74 mg Vitamin B6 - 0.348 mg Folate - 12 mcg Vitamin B12 - 13.14 mcg Vitamin A - 120 IU Vitamin E - 1.37 mg Vitamin K - 0.1 mcg Vitamin D - 214 IU Contains some other vitamins in small amounts.
Fish - Perch	100 grams of perch cooked with dry heat, contains 24.86 grams of protein, 117 calories and 1.18 grams of fat.	Potassium - 344 mg Phosphorus - 257 mg Calcium - 102 mg Magnesium - 38 mg Iron - 1.16 mg Sodium - 79 mg Manganese - 0.9 mg Zinc - 1.43 mg Copper - 0.192 mg Selenium - 16.1 mcg Also contains trace amounts of other minerals.	Vitamin C - 1.7 mg Vitamin B1 (thiamine) - 0.08 mg Vitamin B2 (riboflavin) - 0.12 mg Niacin - 1.9 mg Pantothenic Acid - 0.87 mg Vitamin B6 - 0.14 mg Folate - 6 mcg Vitamin B12 - 2.2 mcg Vitamin A - 32 IU Contains some other vitamins in small amounts.
Fish - Pollock	100 grams of Atlantic pollock cooked with dry heat, contains 24.92 grams of protein, 118 calories and 1.26 grams of fat.	Potassium - 456 mg Phosphorus - 283 mg Calcium - 77 mg Magnesium - 86 mg Iron - 0.59 mg Sodium - 110 mg Manganese - 0.019 mg Zinc - 0.6 mg Copper - 0.064 mg Selenium - 46.8 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.054 mg Vitamin B2 (riboflavin) - 0.225 mg Niacin - 3.983 mg Pantothenic Acid - 0.413 mg Vitamin B6 - 0.331 mg Folate - 3 mcg Vitamin B12 - 3.68 mcg Vitamin A - 40 IU Contains some other vitamins in small amounts.
Fish - Salmon	100 grams of wild, Atlantic salmon cooked with dry heat, contains 25.44 grams of protein, 182 calories and 8.13 grams of fat.	Potassium - 628 mg Phosphorus - 256 mg Calcium - 15 mg Magnesium - 37 mg Iron - 1.03 mg Sodium - 56 mg Manganese - 0.021 mg Zinc - 0.82 mg Copper - 0.321 mg Selenium - 46.8 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.275 mg Vitamin B2 (riboflavin) - 0.487 mg Niacin - 10.077 mg Pantothenic Acid - 1.92 mg Vitamin B6 - 0.944 mg Folate- 29 mcg Vitamin B12 - 3.05 mcg Vitamin A - 44 IU Contains some other vitamins in small amounts.
Fish - Sardines	100 grams of Atlantic sardines, canned in oil, drained solids with bone, contains 24.62 grams of protein, 208 calories and 11.45 grams of fat.	Potassium - 397 mg Phosphorus - 490 mg Calcium - 382 mg Magnesium - 39 mg Iron - 2.92 mg Sodium - 505 mg Manganese - 0.108 mg Zinc - 1.31 mg Copper - 0.186 mg Selenium - 52.7 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.08 mg Vitamin B2 (riboflavin) - 0.227 mg Niacin - 5.245 mg Pantothenic Acid - 0.64 mg Vitamin B6 - 0.167 mg Folate - 10 mcg Vitamin B12 - 8.94 mcg Vitamin A - 108 IU Vitamin E - 2.04 mg Vitamin D - 193 IU Vitamin K - 2.6 mcg Contains some other vitamins in small amounts.
Fish - Tuna	100 grams of bluefin tuna, cooked with dry heat, contains 29.91 grams of protein, 184 calories and 6.28 grams of fat.	Potassium - 323 mg Phosphorus - 326 mg Calcium - 10 mg Magnesium - 64 mg Iron - 1.31 mg Sodium - 50 mg Manganese- 0.02 mg Zinc - 0.77 mg Copper - 0.11 mg Selenium 46.8 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.278 mg Vitamin B2 (riboflavin) - 0.306 mg Niacin - 10.54 mg Pantothenic Acid - 1.37 mg Vitamin B6 - 0.525 mg Folate - 2 mcg Vitamin B12 - 10.88 mcg Vitamin A - 2520 IU Contains some other vitamins in small amounts.
Goat Milk	One cup of goat milk contains 8.69 grams of protein, 168 calories and 10.1 grams of fat.	Potassium - 498 mg Phosphorus - 271 mg Calcium - 327 mg Magnesium - 34 mg Iron - 0.12 mg Sodium - 122 mg Manganese - 0.044 mg Zinc - 0.73 mg Copper - 0.112 mg Selenium - 3.4 mcg Also contains trace amounts of other minerals.	Vitamin C - 3.2 mg Vitamin B1 (thiamine) - 0.117 mg Vitamin B2 (riboflavin) - 0.337 mg Niacin - 0.676 mg Pantothenic Acid - 0.756 mg Vitamin B6 - 0.112 mg Folate - 2 mcg Vitamin B12 - 0.17 mcg Vitamin A - 483 IU Vitamin E - 0.17 mg Vitamin K - 0.7 mcg Contains some other vitamins in small amounts.
Goat Cheese	100 grams of semisoft goat cheese, contains 21.58 grams of protein, 364 calories and 29.84 grams of fat.	Potassium - 158 mg Phosphorus - 375 mg Calcium - 298 mg Magnesium - 29 mg Iron - 1.62 mg Sodium - 515 mg Manganese - 0.093 mg Zinc - 0.66 mg Copper - 0.564 mg Selenium - 3.8 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.072 mg Vitamin B2 (riboflavin) - 0.676 mg Niacin - 1.148 mg Pantothenic Acid - 0.19 mg Vitamin B6 - 0.06 mg Folate - 2 mcg Vitamin B12 - 0.22 mcg Vitamin A - 1464 IU Vitamin D - 22 IU Vitamin E - 0.26 mg Vitamin K - 2.5 mcg Contains some other vitamins in small amounts.
Lamb	100 grams of shoulder of lamb, roasted, contains 22.51 grams of protein, 276 calories and 22.51 grams of fat.	Potassium - 251 mg Phosphorus - 184 mg Calcium - 20 mg Magnesium - 23 mg Iron - 1.97 mg Sodium - 66 mg Manganese - 0.022 mg Zinc - 5.23 mg Copper - 0.108 mg Selenium - 26.2 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.09 mg Vitamin B2 (riboflavin) - 0.24 mg Niacin - 6.15 mg Pantothenic Acid - 0.7 mg Vitamin B6 - 0.13 mg Folate - 21 mcg Vitamin B12 - 2.64 mcg Vitamin E - 0.14 mg Vitamin K - 4.6 mcg Vitamin D - 2 IU Contains some other vitamins in small amounts.
Pork	100 grams of lean roast pork, center loin, contains 27.55 grams of protein, 199 calories and 9.01 grams of fat.	Potassium - 362 mg Phosphorus - 219 mg Calcium - 25 mg Magnesium - 22 mg Iron - 1.04 mg Sodium - 66 mg Manganese - 0.016 mg Zinc - 2.09 mg Copper - 0.07 mg Selenium - 43.2 mcg Also contains trace amounts of other minerals.	Vitamin C - 1 mg Vitamin B1 (thiamine) - 0.912 mg Vitamin B2 (riboflavin) - 0.266 mg Niacin - 5.454 mg Pantothenic Acid - 0.694 mg Vitamin B6 - 0.371 mg Folate - 4 mcg Vitamin B12 - 0.58 mcg Vitamin A - 7 IU Contains some other vitamins in small amounts.
Soybeans - Roasted	100 grams of roasted soybeans, with no salt, contains 35.22 grams of protein, 471 calories, 25.4 grams of fat and 17.7 grams of fiber.	Potassium - 1470 mg Phosphorus - 363 mg Calcium - 138 mg Magnesium - 145 mg Iron - 3.9 mg Sodium - 4 mg Manganese - 2.158 mg Zinc - 3.14 mg Copper - 0.828 mg Selenium - 19.1 mcg Also contains trace amounts of other minerals.	Vitamin C - 2.2 mg Vitamin B1 (thiamine) - 0.1 mg Vitamin B2 (riboflavin) - 0.145 mg Niacin - 1.41 mg Pantothenic Acid - 0.453 mg Vitamin B6 - 0.208 mg Folate - 211 mcg Contains some other vitamins in small amounts.
Soy Milk	One cup of original, unfortified, soy milk contains 7.95 grams of protein, 131 calories, 4.25 grams of fat and 1.5 grams of fiber.	Potassium - 287 mg Phosphorus - 126 mg Calcium - 61 mg Magnesium - 61 mg Iron - 1.56 mg Sodium - 124 mg Manganese - 0.542 mg Zinc - 0.29 mg Copper - 0.311 mg Selenium - 11.7 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.146 mg Vitamin B2 (riboflavin) - 0.168 mg Niacin - 1.247 mg Pantothenic Acid - 0.906 mg Vitamin B6 - 0.187 mg Folate - 44 mcg Vitamin A - 7 IU Vitamin E - 0.27 mg Vitamin K - 7.3 mcg Contains some other vitamins in small amounts.
Turkey Breast	100 grams of roast turkey breast contains 28.71 grams of protein, 189 calories and 7.41 grams of fat.	Potassium - 288 mg Phosphorus - 210 mg Calcium - 21 mg Magnesium - 27 mg Iron - 1.4 mg Sodium - 63 mg Manganese - 0.02 mg Zinc - 2.03 mg Copper - 0.047 mg Selenium - 29.1 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.057 mg Vitamin B2 (riboflavin) - 0.131 mg Niacin - 6.365 mg Pantothenic Acid - 0.634 mg Vitamin B6 - 0.48 mg Folate - 6 mcg Vitamin B12 - 0.36 mcg Contains some other vitamins in small amounts.
Turkey Bacon	100 grams of cooked turkey bacon contains 29.6 grams of protein, 382 calories annd 27.9 grams of fat.	Potassium - 395 mg Phosphorus - 460 mg Calcium - 9 mg Magnesium - 29 mg Iron - 2.11 mg Sodium - 2285 mg Zinc - 3.03 mg Copper - 0.15 mg Selenium - 25.8 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.06 mg Vitamin B2 (riboflavin) - 0.24 mg Niacin - 3.53 mg Vitamin B6 - 0.32 mg Folate - 9 mcg Vitamin B12 - 0.36 mcg Vitamin E - 1.03 mg Vitamin K - 7.1 mcg Vitamin D - 16 IU Contains some other vitamins in small amounts.
Veal	100 grams of braised veal cubes contains 34.94 grams of protein, 188 calories and 4.31 grams of fat.	Potassium - 342 mg Phosphorus - 239 mg Calcium - 29 mg Magnesium - 28 mg Iron - 1.44 mg Sodium - 93 mg Manganese - 0.04 mg Zinc - 6.01 mg Copper - 0.153 mg Selenium - 15.2 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.07 mg Vitamin B2 (riboflavin) - 0.4 mg Niacin - 8.3 mg Pantothenic Acid - 1.19 mg Vitamin B6 - 0.38 mg Folate - 16 mcg Vitamin B12 - 1.67 mcg Vitamin E - 0.45 mg Contains some other vitamins in small amounts.
Yogurt	One cup of plain, whole milk yogurt contains 8.5 grams of protein, 149 calories and 7.96 grams of fat.	Potassium - 380 mg Phosphorus - 233 mg Calcium - 296 mg Magnesium - 29 mg Iron - 0.12 mg Sodium - 113 mg Manganese - 0.01 mg Zinc - 1.45 mg Copper - 0.022 mg Selenium - 5.4 mcg Also contains trace amounts of other minerals.	Vitamin C - 1.2 mg Vitamin B1 (thiamine) - 0.071 mg Vitamin B2 (riboflavin) - 0.348 mg Niacin - 0.184 mg Pantothenic Acid - 0.953 mg Vitamin B6 - 0.078 mg Folate - 17 mcg Vitamin B12 - 0.91 mcg Vitamin A - 243 IU Vitamin E - 0.15 mg Vitamin K - 0.5 mcg Vitamin D - 5 IU Contains some other vitamins in small amounts.
Sour Cream	100 grams of sour cream contains 2.07 grams of protein, 193 calories and 19.73 grams of fat.	Potassium - 141 mg Phosphorus - 115 mg Calcium - 110 mg Magnesium - 10 mg Iron - 0.17 mg Sodium - 80 mg Manganese - 0.11 mg Zinc - 0.38 mg Copper - 0.019 mg Selenium - 2.6 mcg Also contains trace amounts of other minerals.	Vitamin C - 0.9 mg Vitamin B1 (thiamine) - 0.036 mg Vitamin B2 (riboflavin) - 0.172 mg Niacin - 0.109 mg Pantothenic Acid - 0.336 mg Vitamin B6 - 0.057 mg Folate - 7 mcg Vitamin B12 - 0.28 mcg Vitamin A - 623 IU Vitamin E - 0.44 mg Vitamin K - 1.8 mcg Vitamin D - 14 IU Contains some other vitamins in small amounts.
Turkey Leg	100 grams of roasted turkey leg contains 27.87 grams of protein, 208 calories and 9.82 grams of fat.	Potassium - 280 mg Phosphorus - 199 mg Calcium - 32 mg Magnesium - 23 mg Iron 2.3 mg Sodium - 77 mg Manganese - 0.023 mg Zinc - 4.27 mg Copper - 0.154 mg Selenium - 37.8 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.06 mg Vitamin B2 (riboflavin) - 0.241 mg Niacin - 3.561 mg Pantothenic Acid - 1.205 mg Vitamin B6 - 0.33 mg Folate - 9 mcg Vitamin B12 - 0.36 mcg Vitamin E - 0.62 mg Vitamin K - 4.1 mcg Vitamin D - 4 IU Contains some other vitamins in small amounts.
Low Fat Yogurt	One cup of plain, low fat, yogurt contains 12.86 grams of protein, 154 calories and 3.8 grams of fat.	Potassium - 573 mg Phosphorus - 353 mg Calcium - 448 mg Magnesium - 42 mg Iron - 0.2 mg Sodium - 172 mg Manganese - 0.01 mg Zinc - 2.18 mg Copper - 0.032 mg Selenium - 8.1 mcg Also contains trace amounts of other minerals.	Vitamin C - 2 mg Vitamin B1 (thiamine) - 0.108 mg Vitamin B2 (riboflavin) - 0.524 mg Niacin - 0.279 mg Pantothenic Acid - 1.448 mg Vitamin B6 - 0.12 mg Folate - 27 mcg Vitamin B12 - 1.37 mcg Vitamin A - 125 IU Vitamin E - 0.07 mg Vitamin K - 0.5 mcg Vitamin D - 2 IU Contains some other vitamins in small amounts.
Hot Dog (Turkey)	One turkey hot dog (45 grams) contains 5.5 grams of protein, 100 calories and 7.78 grams of fat.	Potassium - 176 mg Phosphorus - 77 mg Calcium - 67 mg Magnesium - 6 mg Iron - 0.66 mg Sodium - 485 mg Manganese - 0.015 mg Zinc - 0.83 mg Copper - 0.032 mg Selenium - 6.8 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.016 mg Vitamin B2 (riboflavin) - 0.081 mg Niacin - 1.656 mg Pantothenic Acid - 0.252 mg Vitamin B6 - 0.064 mg Folate - 4 mcg Vitamin B12 - 0.37 mcg Vitamin E - 0.28 mg Vitamin D - 10 IU Contains some other vitamins in small amounts.
Roast Duck	100 grams of roast duck contains 18.99 grams of protein, 337 calories and 28.35 grams of fat.	Potassium - 204 mg Phosphorus - 156 mg Calcium - 11 mg Magnesium - 16 mg Iron - 2.7 mg Sodium - 59 mg Manganese - 0.019 mg Zinc - 1.86 mg Copper - 0.227 mg Selenium 20 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.174 mg Vitamin B2 (riboflavin) - 0.269 mg Niacin - 4.825 mg Pantothenic Acid - 1.098 mg Vitamin B6 - 0.18 mg Folate - 6 mcg Vitamin B12 - 0.3 mcg Vitamin A - 210 IU Vitamin E - 0.7 mg Vitamin K - 5.1 mcg Vitamin D - 3 IU Contains some other vitamins in small amounts.
Hamburger	One 90% lean ground beef patty (82 grams) broiled contains 21.41 grams grams of protein, 178 calories and 9.62 grams of fat.	Potassium - 273 mg Phosphorus - 166 mg Calcium - 11 mg Magnesium - 18 mg Iron - 2.22 mg Sodium - 56 mg Manganese - 0.011 mg Zinc - 5.22 mg Copper - 0.075 mg Selenium - 17.7 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.036 mg Vitamin B2 (riboflavin) - 0.143 mg Niacin - 4.64 mg Pantothenic Acid - 0.532 mg Vitamin B6 - 0.326 mg Folate - 7 mcg Vitamin B12 - 2.1 mcg Vitamin E - 0.34 mg Vitamin K - 0.9 mcg Vitamin D - 6 IU Contains some other vitamins in small amounts.
Bacon	Four slices of pork bacon (32 grams), cured, broiled, pan-fried or roasted contains 11.85 grams of protein, 173 calories and 13.37 grams fat.	Potassium - 181 mg Phosphorus - 171 mg Calcium - 4 mg Magnesium - 11 mg Iron - 0.46 mg Sodium - 739 mg Zinc - 1.12 mg Copper - 0.052 mg Selenium - 19.8 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.129 mg Vitamin B2 (riboflavin) - 0.084 mg Niacin - 3.552 mg Pantothenic Acid - 0.375 mg Vitamin B6 - 0.112 mg Folate - 1 mcg Vitamin B12 - 0.39 mcg Vitamin A - 12 IU Vitamin E - 0.1 mg Vitamin D - 13 IU Contains some other vitamins in small amounts.
Pork Sausage	Four small links of pork sausage (64 grams) contains 7.67 grams of protein, 196 calories and 18.07 grams of fat.	Potassium - 309 mg Phosphorus - 100 mg Calcium - 7 mg Magnesium - 7 mg Iron - 0.38 mg Sodium - 529 mg Zinc - 0.84 mg Copper - 0.113 mg Selenium - 11.7 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.136 mg Vitamin B2 (riboflavin) - 0.115 mg Niacin - 1.796 mg Pantothenic Acid - 0.343 mg Vitamin B6 - 0.115 mg Folate - 1 mcg Vitamin B12 - 0.42 mcg Vitamin E - 0.16 mg Vitamin D - 28 IU Contains some other vitamins in small amounts.
Beef Sausage	100 grams of fresh beef sausage, cooked contains 18.21 grams of protein, 332 calories and 27.98 grams of fat.	Potassium - 258 mg Phosphorus - 141 mg Calcium - 11 mg Magnesium - 14 mg Iron - 1.57 mg Sodium - 652 mg Zinc - 4.38 mg Copper - 0.069 mg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.048 mg Vitamin B2 (riboflavin) - 0.15 mg Niacin - 3.6 mg Pantothenic Acid - 0.515 mg Vitamin B6 - 0.313 mg Folate - 3 mcg Vitamin B12 - 2.01 mcg Vitamin A - 81 IU Vitamin E - 0.24 mg Vitamin K - 1.1 mcg Vitamin D - 18 IU Contains some other vitamins in small amounts.
Beef Jerky	One once of beef jerky contains 9.41 grams of protein, 115 calories, 0.5 grams fiber and 7.26 grams fat.	Potassium - 169 mg Phosphorus - 115 mg Calcium - 6 mg Magnesium - 14 mg Iron - 1.54 mg Sodium - 627 mg Manganese - 0.031 mg Zinc - 2.3 mg Copper - 0.064 mg Selenium - 3 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.044 mg Vitamin B2 (riboflavin) - 0.04 mg Niacin - 0.491 mg Pantothenic Acid - 0.046 mg Vitamin B6 - 0.051 mg Folate - 38 mcg Vitamin B12 - 0.28 mcg Vitamin E - 0.14 mg Vitamin K - 0.7 mcg Vitamin D - 3 IU Contains some other vitamins in small amounts.
Hot Dog (Beef)	One beef hot dog (45 grams) contains 5.06 grams of protein, 148 calories and 13.31 grams of fat.	Potassium - 70 mg Phosphorus - 72 mg Calcium - 6 mg Magnesium - 6 mg Iron - 0.68 mg Sodium - 513 mg Manganese - 0.037 mg Zinc - 1.11 mg Copper - 0.083 mg Selenium 3.7 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.018 mg Vitamin B2 (riboflavin) - 0.066 mg Niacin - 1.067 mg Pantothenic Acid - 0.11 mg Vitamin B6 - 0.04 mg Folate - 2 mcg Vitamin B12 - 0.77 mcg Vitamin E - 0.09 mg Vitamin K - 0.8 mcg Vitamin D - 16 IU Contains some other vitamins in small amounts.
Ground Turkey	One four once ground turkey patty contains 22.44 grams of protein, 193 calories and 10.78 grams of fat.	Potassium - 221 mg Phosphorus - 161 mg Calcium - 20 mg Magnesium - 20 mg Iron - 1.58 mg Sodium - 88 mg Manganese - 0.016 mg Zinc - 2.35 mg Copper - 0.074 mg Selenium - 30.5 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.044 mg Vitamin B2 (riboflavin) - 0.138 mg Niacin - 3.952 mg Pantothenic Acid - 0.667 mg Vitamin B6 - 0.32 mg Folate - 6 mcg Vitamin B12 - 0.27 mcg Vitamin E - 0.28 mg Vitamin K - 0.7 mcg Vitamin D - 7 IU Contains some other vitamins in small amounts.
Ground Chicken	100 grams of cooked ground chicken contains 23.28 grams of protein, 189 calories and 10.92 grams of fat.	Potassium - 677 mg Phosphorus - 234 mg Calcium - 8 mg Magnesium - 28 mg Iron - 0.93 mg Sodium - 75 mg Manganese - 0.016 mg Zinc - 1.92 mg Copper - 0.062 mg Selenium - 14.3 mcg Also contains trace amounts of other minerals.	Vitamin B1 (thiamine) - 0.121 mg Vitamin B2 (riboflavin) - 0.302 mg Niacin - 7.107 mg Pantothenic Acid - 1.327 mg Vitamin B6 - 0.538 mg Folate - 2 mcg Vitamin B12 - 0.51 mcg Vitamin E - 0.39 mg Vitamin K - 2.1 mcg Contains some other vitamins in small amounts.

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