Nutrient Deficient: How Does Your Diet Stack Up? (cont.)
The Dietary Reference Intake for women aged 31 and over is 700 RE (retinol equivalents). The Dietary Reference Intake for men aged 31 and over is 900.
| Food |
RE |
| 1/2 cup cooked carrots |
1,300-1900 |
| 1/4 cup canned pumpkin |
1,350 |
| 1 small baked sweet potato |
1,310 |
| 1/2 cup butternut squash, cooked |
857 |
| 1 mango |
805 |
| 1/2 cup spinach, cooked |
739 |
| 1 cup cantaloupe cubes |
561 |
| 1/2 cup greens (mustard, collard, beet) |
260-500 |
| 1/2 cup kale, cooked |
481 |
| 2 cups raw spinach |
404 |
| 1 cup broccoli, cooked |
212-348 |
| 2 cups Romaine lettuce |
292 |
| 1 cup vegetable-tomato juice |
283 |
| 1/2 cup Swiss chard, cooked |
275 |
| 1/2 cup chopped red sweet peppers |
212 |
| 2 cups loose leaf lettuce |
212 |
| 2 fresh apricots |
183 |
| 3 1/2 ounces steamed clams |
171 |
| 1/2 cup artichoke hearts, cooked |
149 |
| 3 1/2 ounces oysters |
146 |
| 1/2 cup tomato sauce |
120 |
| 4 dried apricot halves |
101 |
Top Food Sources of Vitamin C
The Daily Recommended Intake for women aged 31 and over is 75 mg/day. The Daily Recommended Intake for men aged 31 and over is 90 mg/day.
| Food |
Milligrams (mg) |
| 1/2 cup raw red pepper |
142 |
| 1 cup orange juice |
82-124 |
| 1 cup broccoli, cooked |
124 |
| 1 cup Brussels sprouts |
96 |
| 1 cup fresh grapefruit |
94 |
| 1 cup papaya |
86 |
| 1 cup strawberry halves |
86 |
| 1 kiwi |
74 |
| 1 cup canned grapefruit juice |
72 |
| 1 cup cantaloupe cubes |
68 |
| 1 cup tomato-vegetable juice |
67 |
| 1/2 cup raw green pepper |
66 |
| 1 mango |
57 |
| 1 cup cauliflower, cooked |
54 |
| 1 cup kale, cooked |
54 |
| 1 small orange |
51 |
| 1 grapefruit half |
41-46 |
| 1 cup tomato juice |
44 |
| 1 cup greens, cooked (collard, beet, mustard) |
36-44 |
| 1 cup butternut squash, cooked |
36 |
| 1 cup tomatoes, chopped |
34 |
| 1 cup tomato sauce |
32 |
| 1 cup Swiss chard, cooked |
32 |
| 2 cups raw spinach |
31 |
| 1 cup green soybeans, cooked |
30 |
| 1 cup raspberries or blackberries |
30 | The Daily Recommended Intake for women aged 31 and over is 320 mg/day. The Daily Recommended Intake for men aged 31 and over is 420 mg/day.
| Food |
Milligrams (mg) |
| 1/4 cup roasted pumpkin seeds |
303 |
| 1 cup Swiss chard, cooked |
150 |
| 1/2 cup tofu |
128 |
| 1/4 cup almonds |
119 |
| 1 cup beet greens, cooked |
98 |
| 1/4 cup soy nuts (roasted soybeans) |
98 |
| 1/4 cup hazelnuts/filberts |
96 |
| 1 cup okra, cooked |
92 |
| 1/4 cup sunflower seeds |
82 (average) |
| 1/4 cup cashews |
74 |
| 1 whole artichoke, cooked |
72 |
| 1 cup butternut squash, cooked |
72 |
| 1/4 cup peanuts |
63 |
| 1/4 cup walnuts or pistachios |
51 |
| 1 tablespoon molasses |
50 |
| 1/2 cup baby lima beans, cooked |
50 |
| 2 slices whole-wheat bread |
48 |
| 2 cups raw spinach |
48 |
| 3.5 ounces crab, cooked |
43 |
| 1 cup low-fat yogurt |
43 |
| 1 cup collard greens, cooked |
42 |
| 1 cup whole-wheat pasta, cooked |
42 |
| 1/2 cup brown rice, cooked |
42 |
| 1/2 cup beans, cooked (kidney, lentils, pintos, black-eyed peas, split peas) |
32-40 |
| 3.5 ounces fish, shrimp or oysters, cooked |
30-40 |
| 1 cup Brussels sprouts, cooked |
36 |
| 1 banana |
34 |
The Super Foods
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