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RDAs, food sources for selected vitamins and minerals

Recommended Dietary Allowances (RDAs) for selected nutrients commonly displayed on food labels

Micronutrient Vitamin A
(mcg*/day)
Vitamin C
(mg**/day)
Potassium
(mg**/day)
Calcium
(mg**/day)
Iron
(mg**/day)
For women >51 years 700

75

4,700

1,000-1,200

8

For men >51 years 900

90

4,700

1,000-1,200

8

* mcg = micrograms; **mg = milligrams
Source: Institute of Medicine

Selected food sources of vitamin A

Food Vitamin A (micrograms)
Carrots, sliced, boiled, 1/2 cup 1,069

Spinach, frozen, boiled, 1/2 cup 573

Kale, frozen, boiled, 1/2 cup 956

Apricots with skin, juice packed, 1/2 cup 207

Mango, sliced, 1 cup 89

Milk, fortified, skim, 8 ounces 149

Egg, hard-boiled, 1 large 203

Cheese, cheddar, 1 ounce 350

Source: Institute of Medicine

Selected food sources of vitamin C

Food Vitamin C (milligrams)
Red sweet pepper, raw, 1/2 cup 142

Kiwi fruit, 1 medium 70

Orange, 1 medium 70

Green sweet pepper, raw, 1/2 cup 60

Grapefruit juice, 3/4 cup 50-70

Vegetable juice cocktail, 3/4 cup 50

Strawberries, 1/2 cup 49

Source: USDA National Nutrient Database for Standard Reference

Selected food sources of calcium

Food Calcium (milligrams)
Yogurt, plain, 1 cup 415

Cheddar cheese, 1 ounce 306

Milk, nonfat, 1 cup 302

Yogurt, fruit, low-fat, 1 cup 245-384

Orange juice, calcium-fortified, 6 ounces 200-260

Tofu, firm, made with calcium sulfate, 1/2 cup 204

Salmon, pink, canned, with bones, 3 ounces 181

Cottage cheese, 1% milk fat, 1 cup 138

Spinach, cooked, 1/2 cup 120

Chinese cabbage, raw, 1 cup 74

Source: USDA National Nutrient Database for Standard Reference

Selected food sources of iron

Food Iron (milligrams)
Raisin Bran, 1 cup 18.7

White beans, canned, 1 cup 17.8

Boiled spinach, 1 cup 6.4

Raw oat bran, 1 cup 5.0

Boiled soybeans, 1 cup 4.5

Canned lima beans, 1 cup 4.3

Boiled peas, 1 cup 3.8

Stewed tomatoes, canned, 1 cup 3.3

Canned prune juice, 1 cup 3.0

Lean bottom round steak, 3 ounces 2.4

Source: USDA National Nutrient Database for Standard Reference

Selected food sources of potassium

Food Potassium (milligrams)
Sweet potato, baked, 1 medium 694

Tomato paste, 1/4 cup 664

Baked potato, without skin, 1 medium 610

White beans, canned, 1/2 cup 595

Yogurt, plain, low-fat, 8 ounces 531

Halibut, cooked, 3 ounces 490

Soybeans, green (edamame), cooked, 1/2 cup 485

Yellowfin tuna, cooked, 3 ounces 484

Banana, 1 medium 422

Spinach, cooked, 1/2 cup 419

Milk, nonfat, 1 cup 382

Apricots, dried, 1/4 cup 378

Source: USDA National Nutrient Database for Standard Reference

Posted by: Dr.Health

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