Vitamin D
Food IUs/serving .Cod liver oil, 1 tablespoon 1,360
Salmon (sockeye) cooked, 3 ounces 447
Mackerel, cooked, 3 ounces 388
Tuna fish, canned in water, drained, 3 ounces 154
Orange juice fortified with Vitamin D, 1 cup 137
Milk, nonfat, reduced fat, and whole, Vitamin D fortified, 1 cup 115-124
Yogurt, fortified with 20% of the DV for Vitamin D, 6 ounces 88
Margarine, fortified, 1 tablespoon 60
Liver, beef, cooked, 3.5 ounces 49
Sardines, canned in oil, drained, 2 sardines 46
Egg, 1 large (Vitamin D is found in yolk) 41
Ready-to-eat cereal, 0.75-1 cup 40
Cheese, Swiss, 1 ounce 6
Calcium
Food Calcium in milligrams (mg) . 1 cup of milk 300
6 oz of yogurt 350
1 oz hard cheese (cheddar) 240
2 slices processed cheese 265
1/4 cup cottage cheese 120
1/2 cup soft serve frozen yogurt 100
1/2 cup ice cream 85
1/2 cup tofu 258
1/2 cup into beans or chick peas 40
1/4 cup almonds 95
1 tablespoon almond butter 43
1 tablespoon sesame seeds 90
1 tablespoon Tahini 63
1/4 cup Brazil nuts or hazelnuts 55
8 medium sardines (canned) 370
3 oz salmon 180
1/2 cup oysters (canned) 60
1/2 cup shrimp (canned) 40
1 cup kale 94
1 cup broccoli 178
1 cup celery 54
1 cup cooked green beans 58
1 cup cooked butternut squash 84
1 cup cooked sweet potato 70
1 medium navel orange 56
2/3 cup raisins 53
10 medium dried figs 269
1 cup calcium-fortified orange juice 300
1 cup enriched soy milk 300
1 cup enriched rice milk 300
No comments:
Post a Comment