Beef Six ounces of Potassium 393 mg Vitamin B1 (thiamine) -
lean, chuck Phosphorus 296 mg 0.1 mg beef, braised Calcium 27 mg Vitamin B2 (riboflavin) - contains 49.2 Magnesium 32 mg 0.291 mg grams of Iron 4.11 mg Niacin - 6.979 mg protein. Zinc 11.32 mg Pantothenic Acid - 0.971 Manganese 0.017 mg mg Copper - 0.168 mg Vitamin B6 - 0.0481 mg Selenium 45.9 mcg Folate - 15 mcg Also contains a small amount Vitamin E - 0.87 mg of other minerals. Vitamin K 3.1 mcg Contains some other vitamins in small amounts.
Cheddar Cheese One cup of Potassium 111 mg Vitamin B1 (thiamine) -
shredded Phosphorus 579 mg 0.031 mg cheddar cheese Calcium 815 mg Vitamin B2 (riboflavin) - contains 28.14 Magnesium 32 mg 0.424 mg grams of protein Iron 0.77 mg Niacin - 0.09 mg and 0 grams of Sodium 702 mg Pantothenic Acid - 0.467 dietary fiber. Manganese 0.011 mg mg Zinc 3.51 mg Vitamin B6 - 0.084 mg Copper - 0.35 mg Folate 20 mcg Selenium 15.7 mcg Vitamin A 1132 IU Also contains trace amounts of Vitamin E 0.33 mg other minerals. Vitamin K 3.2 mcg Contains some other vitamins in small amounts.
Cottage Cheese Four ounces of Potassium 95 mg Vitamin B1 (thiamine) -
low fat 2% Phosphorus 184 mg 0.046 mg cottage cheese Calcium 103 mg Vitamin B2 (riboflavin) - contains 13.37 Magnesium 8 mg 0.224 mg grams protein Iron 0.17 mg Niacin - 0.122 mg and 0 grams of Sodium 373 mg Pantothenic Acid - 0.286 dietary fiber. Zinc 0.46 mg mg Copper - 0.034 mg Vitamin B6 - 0.025 mg Selenium 11.2 mcg Folate 11 mcg Also contains trace amounts of Vitamin A 84 IU other minerals. Vitamin E 0.05 mg Contains some other vitamins in small amounts.
small package) Phosphorus 90 mg 0.017 mg of cream cheese Calcium 83 mg Vitamin B2 (riboflavin) - contains 5.04 Magnesium 8 mg 0.106 mg grams of protein Iron 0.32 mg Niacin - 0.123 mg and 0 grams of Sodium 273 mg Pantothenic Acid - 0.484 dietary fiber. Manganese 0.009 mg mg Zinc 0.43 mg Vitamin B6 - 0.03 mg Copper - 0.016 mg Folate 9 mcg Selenium 2 mcg Vitamin A 1075 IU Also contains trace amounts of Vitamin E 0.55 mg other minerals. Vitamin K 2.9 mcg Contains some other vitamins in small amounts.
Chicken Breast 100 grams of Potassium 245 mg Vitamin B1 (thiamine) -
chicken breast, Phosphorus 214 mg 0.066 mg roasted with Calcium 14 mg Vitamin B2 (riboflavin) - skin contains Magnesium 27 mg 0.119 mg 29.80 grams of Iron 1.07 mg Niacin - 12.71 mg protein and 0 Sodium 71 mg Pantothenic Acid - 0.936 grams of dietary Manganese 0.018 mg mg fiber. Zinc 1.02 mg Vitamin B6 - 0.56 mg Copper - 0.05 mg Folate 4 mcg Selenium 24.7 mcg Vitamin A 93 IU Also contains trace amounts of Vitamin E 0.27 mg other minerals. Vitamin K 0.3 mcg Contains some other vitamins in small amounts.
meat) dark meat, Phosphorus 168 mg 0.066 mg roasted with Calcium 15 mg Vitamin B2 (riboflavin) - skin contains Magnesium 22 mg 0.21 mg 25.97 grams of Iron 1.36 mg Niacin - 6.359 mg protein and 0 Sodium 87 mg Pantothenic Acid - 1.11 grams of dietary Manganese 0.021 mg mg fiber. Zinc 2.49 mg Vitamin B6 - 0.31 mg Copper - 0.077 mg Folate 7 mcg Selenium 20.2 mcg Vitamin A 201 IU Also contains trace amounts of Contains some other other minerals. vitamins in small amounts.
Cows Milk One cup of Potassium 349 mg Vitamin B1 (thiamine) -
whole milk Phosphorus 222 mg 0.107 mg contains 7.86 Calcium 276 mg Vitamin B2 (riboflavin) - grams of Magnesium 24 mg 0.0447 mg protein. Iron 0.07 mg Niacin - 0.261 mg Sodium 98 mg Pantothenic Acid - 0.883 Manganese 0.007 mg mg Zinc 0.98 mg Vitamin B6 - 0.088 mg Copper - 0.027 mg Folate 12 mcg Selenium 9 mcg Vitamin A 249 IU Also contains trace amounts of Vitamin E 0.15 mg other minerals. Vitamin K 0.5 mcg Contains some other vitamins in small amounts.
Cream - Half One fluid ounce Potassium 39 mg Vitamin C 0.3 mg
and Half of half and half Phosphorus 29 mg Vitamin B1 (thiamine) - (equal to 2 Calcium 32 mg 0.011 mg individual Magnesium 3 mg Vitamin B2 (riboflavin) - container Iron 0.02 mg 0.045 mg servings) Sodium 12 mg Niacin - 0.024 mg contains 0.89 Zinc 0.15 mg Pantothenic Acid - 0.087 grams of Selenium 0.5 mcg mg protein. Also contains trace amounts of Vitamin B6 - 0.012 mg other minerals. Folate 1 mcg Vitamin A 107 IU Vitamin E 0.1 mg Vitamin K 0.4 mcg Contains some other vitamins in small amounts.
Cream - Heavy One fluid ounce Potassium 22 mg Vitamin C 0.2 mg
Whipping of heavy Phosphorus 18 mg Vitamin B1 (thiamine) - Cream whipping cream Calcium 19 mg 0.007 mg with no sugar Magnesium 2 mg Vitamin B2 (riboflavin) - added contains Iron 0.01 mg 0.03 mg 0.61 grams of Sodium 11 mg Niacin - 0..12 mg protein. Zinc 0.07 mg Pantothenic Acid - 0.076 Copper - 0.002 mg mg Selenium 0.1 mcg Vitamin B6 - 0.008 mg Also contains trace amounts of Folate 1 mcg other minerals. Vitamin A 438 IU Vitamin E 0.32 mg Vitamin K 1 mcg Contains some other vitamins in small amounts.
Eggs Two eggs Potassium 168 mg Vitamin C 0.2 mg
scrambled, with Phosphorus 207 mg Vitamin B1 (thiamine) - no salt added Calcium 87 mg 0.063 mg contain 13.53 Magnesium 15 mg Vitamin B2 (riboflavin) - grams of Iron 1.46 mg 0.533 mg protein. Sodium 342 mg Niacin - 0.096 mg Manganese 0.027 mg Pantothenic Acid - 1.229 Zinc 1.22 mg mg Copper - 0.017 mg Vitamin B6 - 0.144 mg Selenium 27.4 mcg Folate mcg Also contains trace amounts of Vitamin A 642 IU other minerals. Vitamin E 1.33 mg Vitamin K 4.9 mcg Contains some other vitamins in small amounts.
Fish - One ounce of Potassium 154 mg Vitamin B1 (thiamine) -
Anchovies boneless Phosphorus 71 mg 0.022 mg anchovies, Calcium 66 mg Vitamin B2 (riboflavin) - canned in oil Magnesium 20 mg 0.103 mg and drained Iron 1.31 mg Niacin - 5.643 mg contains 8.19 Sodium 1040 mg Pantothenic Acid - 0.258 grams of Manganese 0.028 mg mg protein. Zinc 0.69 mg Vitamin B6 - 0.058 mg Copper - 0.096 mg Folate 4 mcg Selenium 19.3 mcg Vitamin A 11 IU Also contains trace amounts of Vitamin E 0.94 mg other minerals. Vitamin K 3.4 mcg Contains some other vitamins in small amounts.
Fish - Catfish 100 grams of Potassium 321 mg Vitamin C 0.8 mg
catfish, cooked Phosphorus 245 mg Vitamin B1 (thiamine) - with dry heat Calcium 9 mg 0.42 mg contains 18.72 Magnesium 26 mg Vitamin B2 (riboflavin) - grams of Iron 0.82 mg 0.073 mg protein. Sodium 80 mg Niacin - 2.513 mg Manganese 0.02 mg Pantothenic Acid - 0.617 Zinc 1.05 mg mg Copper - 0.122 mg Vitamin B6 - 0.163 mg Selenium 14.5 mcg Folate 7 mcg Also contains trace amounts of Vitamin A 50 IU other minerals. Contains some other vitamins in small amounts.
Fish - Cavier One ounce of Potassium 51 mg Vitamin B1 (thiamine) -
caviar, black or Phosphorus 101 mg 0.054 mg red contains Calcium 78 mg Vitamin B2 (riboflavin) - 6.97 grams of Magnesium 85 mg 0.176 mg protein. Iron 3.37 mg Niacin - 0.034 mg Sodium 425 mg Pantothenic Acid - 0.992 Manganese 0.014 mg mg Zinc 0.27 mg Vitamin B6 - 0.091 mg Copper - 0.031 mg Folate 14 mcg Selenium 18.6 mcg Vitamin A 257 IU Also contains trace amounts of Vitamin E 0.54 mg other minerals. Vitamin K 0.2 mcg Contains some other vitamins in small amounts.
Fish - Cod 100 grams of Potassium 244 mg Vitamin C 1 mg
cod cooked with Phosphorus 138 mg Vitamin B1 (thiamine) - dry heat Calcium 14 mg 0.088 mg contains 22.83 Magnesium 42 mg Vitamin B2 (riboflavin) - grams of Iron 0.49 mg 0.079 mg protein. Sodium 78 mg Niacin - 2.513 mg Manganese 0.02 mg Pantothenic Acid - 0.18 Zinc 0.58 mg mg Copper - 0.036 mg Vitamin B6 - 0.283 mg Selenium 37.6 mcg Folate 8 mcg Also contains trace amounts of Vitamin A 47 IU other minerals. Vitamin E 0.81 mg Vitamin K 0.1 mcg Contains some other vitamins in small amounts.
Fish - Herring 100 grams of Potassium 419 mg Vitamin C 0.7 mg
herring cooked Phosphorus 303 mg Vitamin B1 (thiamine) - with dry heat, Calcium 74 mg 0.112 mg contains 23.03 Magnesium 41 mg Vitamin B2 (riboflavin) - grams of Iron 1.41 mg 0.229 mg protein. Sodium 115 mg Niacin - 4.124 mg Manganese 0.04 mg Pantothenic Acid - 0.74 Zinc 1.27 mg mg Copper - 0.118 mg Vitamin B6 - 0.348 mg Selenium 46.8 mcg Folate 12 mcg Also contains trace amounts of Vitamin A 120 IU other minerals. Vitamin E 1.37 mg Vitamin K 0.1 mcg Contains some other vitamins in small amounts.
Fish - Perch 100 grams of Potassium 344 mg Vitamin C 1.7 mg
perch cooked Phosphorus 257 mg Vitamin B1 (thiamine) - with dry heat, Calcium 102 mg 0.08 mg contains 24.86 Magnesium 38 mg Vitamin B2 (riboflavin) - grams of Iron 1.16 mg 0.12 mg protein. Sodium 79 mg Niacin - 1.9 mg Manganese 0.9 mg Pantothenic Acid - 0.87 Zinc 1.43 mg mg Copper - 0.192 mg Vitamin B6 - 0.14 mg Selenium 16.1 mcg Folate 6 mcg Also contains trace amounts of Vitamin A32 IU other minerals. Contains some other vitamins in small amounts.
Fish - Pollock 100 grams of Potassium 456 mg Vitamin B1 (thiamine) -
Atlantic pollock Phosphorus 283 mg 0.225 mg cooked with dry Calcium 77 mg Vitamin B2 (riboflavin) - heat, contains Magnesium 86 mg 0.054 mg 24.92 grams of Iron 0.59 mg Niacin - 3.983 mg protein. Sodium 110 mg Pantothenic Acid - 0.413 Manganese 0.019 mg mg Zinc 0.6 mg Vitamin B6 - 0.331 mg Copper - 0.064 mg Folate 3 mcg Selenium 46.8 mcg Vitamin A 40 IU Also contains trace amounts of Contains some other other minerals. vitamins in small amounts.
Fish - Salmon 100 grams of Potassium 628 mg Vitamin B1 (thiamine) -
salmon cooked Phosphorus 256 mg 0.275 mg with dry heat, Calcium 15 mg Vitamin B2 (riboflavin) - contains 25.44 Magnesium 37 mg 0.487 mg grams of Iron 1.03 mg Niacin - 10.077 mg protein. Sodium 56 mg Pantothenic Acid - 1.92 Manganese 0.021 mg mg Zinc 0.82 mg Vitamin B6 - 0.944 mg Copper - 0.321 mg Folate 29 mcg Selenium 46.8 mcg Vitamin A 44 IU Also contains trace amounts of Contains some other other minerals. vitamins in small amounts.
Fish - Sardines 100 grams of Potassium 397 mg Vitamin B1 (thiamine) -
Atlantic Phosphorus 490 mg 0.08 mg sardines, canned Calcium 382 mg Vitamin B2 (riboflavin) - in oil, drained Magnesium 39 mg 0.227 mg solids with Iron 2.92 mg Niacin - 5.245 mg bone, contains Sodium 505 mg Pantothenic Acid - 0.64 24.62 grams of Manganese 0.108 mg mg protein. Zinc 1.31 mg Vitamin B6 - 0.167 mg Copper - 0.186 mg Folate 12 mcg Selenium 52.7 mcg Vitamin A 108 IU Also contains trace amounts of Vitamin E 2.04 mg other minerals. Vitamin D - 272 IU Vitamin K 2.6 mcg Contains some other vitamins in small amounts.
Fish - Tuna 100 grams of Potassium 323 mg Vitamin B1 (thiamine) -
bluefin tuna, Phosphorus 326 mg 0.278 mg cooked with dry Calcium 10 mg Vitamin B2 (riboflavin) - heat, contains Magnesium 64 mg 0.306 mg 29.91 grams of Iron 1.31 mg Niacin - 10.54 mg protein. Sodium 50 mg Pantothenic Acid - 1.37 Manganese 0.02 mg mg Zinc 0.77 mg Vitamin B6 - 0.525 mg Copper - 0.11 mg Folate 2 mcg Selenium 46.8 mcg Vitamin A 2520 IU Also contains trace amounts of Contains some other other minerals. vitamins in small amounts.
Goat Milk One cup of goat Potassium 498 mg Vitamin C 3.2 mg
milk contains Phosphorus 271 mg Vitamin B1 (thiamine) - 8.69 grams of Calcium 327 mg 0.117 mg protein. Magnesium 34 mg Vitamin B2 (riboflavin) - Iron 0.12 mg 0.337 mg Sodium 122 mg Niacin - 0.676 mg Manganese 0.044 mg Pantothenic Acid - 0.756 Zinc 0.73 mg mg Copper - 0.112 mg Vitamin B6 - 0.112 mg Selenium 3.4 mcg Folate 2 mcg Also contains trace amounts of Vitamin A 483 IU other minerals. Vitamin E 0.17 mg Vitamin K 0.7 mcg Contains some other vitamins in small amounts.
shoulder of Phosphorus 183 mg 0.09 mg lamb, roasted, Calcium 18 mg Vitamin B2 (riboflavin) - contains 22.53 Magnesium 23 mg 0.25 mg grams of Iron 2.03 mg Niacin - 6.66 mg protein. Sodium 65 mg Pantothenic Acid - 0.71 Manganese 0.021 mg mg Zinc 4.48 mg Vitamin B6 - 0.12 mg Copper - 0.113 mg Folate 20 mcg Selenium 26.2 mcg Vitamin E 0.14 mg Also contains trace amounts of Contains some other other minerals. vitamins in small amounts.
Pork 100 grams of Potassium 362 mg Vitamin C 1 mg
lean roast pork, Phosphorus 219 mg Vitamin B1 (thiamine) - center loin, Calcium 25 mg 0.912 mg contains 27.55 Magnesium 22 mg Vitamin B2 (riboflavin) - grams of Iron 1.04 mg 0.266 mg protein. Sodium 66 mg Niacin - 5.454 mg Manganese 0.016 mg Pantothenic Acid - 0.694 Zinc 2.09 mg mg Copper - 0.07 mg Vitamin B6 - 0.371 mg Selenium 43.2 mcg Folate 4 mcg Also contains trace amounts of Vitamin A 7 IU other minerals. Contains some other vitamins in small amounts.
Soybeans - 100 grams of Potassium 1470 mg Vitamin C 2.2 mg
Roasted roasted Phosphorus 363 mg Vitamin B1 (thiamine) - soybeans, with Calcium 138 mg 0.1 mg no salt, contains Magnesium 145 mg Vitamin B2 (riboflavin) - 35.22 grams of Iron 3.9 mg 0.145 mg protein and 17.7 Sodium 4 mg Niacin - 1.41 mg grams of fiber. Manganese 2.158 mg Pantothenic Acid - 0.453 Zinc 3.14 mg mg Copper - 0.828 mg Vitamin B6 - 0.208 mg Selenium 19.1 mcg Folate 211 mcg Also contains trace amounts of Contains some other other minerals. vitamins in small amounts.
Soy Milk One cup of Potassium 287 mg Vitamin B1 (thiamine) -
original, Phosphorus 126 mg 0.146 mg unfortified, soy Calcium 61 mg Vitamin B2 (riboflavin) - milk contains Magnesium 61 mg 0.168 mg 7.95 grams of Iron 1.56 mg Niacin - 1.247 mg protein and 1.5 Sodium 124 mg Pantothenic Acid - 0.906 grams of fiber. Manganese 0.542 mg mg Zinc 0.29 mg Vitamin B6 - 0.187 mg Copper - 0.311 mg Folate 44 mcg Selenium 11.7 mcg Vitamin A 7 IU Also contains trace amounts of Vitamin E 0.27 mg other minerals. Vitamin K 7.3 mcg Vitamin D - 39 IU Contains some other vitamins in small amounts.
Turkey Breast 100 grams of Potassium 288 mg Vitamin B1 (thiamine) -
roast turkey Phosphorus 210 mg 0.057 mg breast contains Calcium 21 mg Vitamin B2 (riboflavin) - 28.71 grams of Magnesium 27 mg 0.131 mg protein. Iron 1.4 mg Niacin - 6.365 mg Sodium 63 mg Pantothenic Acid - 0.634 Manganese 0.02 mg mg Zinc 2.03 mg Vitamin B6 - 0.48 mg Copper - 0.047 mg Folate 6 mcg Selenium 29.1 mcg Contains some other Also contains trace amounts of vitamins in small other minerals. amounts.
fresh beef Phosphorus 141 mg 0.048 mg sausage, cooked Calcium 11 mg Vitamin B2 (riboflavin) - contains 18.21 Magnesium 14 mg 0.15 mg grams of protein Iron 1.57 mg Niacin - 3.6 mg and 27.98 grams Sodium 652 mg Pantothenic Acid - 0.515 of fat. Zinc 4.38 mg mg Copper - 0.069 mg Vitamin B6 - 0.313 mg Also contains trace amounts of Folate 3 mcg other minerals. Vitamin A 81 IU Vitamin E 0.24 mg Vitamin K 1.1 mcg Contains some other vitamins in small amounts.
Beef Jerky One once of Potassium 169 mg Vitamin B1 (thiamine) -
beef jerky Phosphorus 115 mg 0.044 mg contains 9.41 Calcium 6 mg Vitamin B2 (riboflavin) - grams of Magnesium 14 mg 0.04 mg protein, 0.5 Iron 1.54 mg Niacin - 0.491 mg grams fiber and Sodium 627 mg Pantothenic Acid - 0.046 7.26 grams fat. Manganese 0.031 mg mg Zinc 2.3 mg Vitamin B6 - 0.051 mg Copper - 0.064 mg Folate 38 mcg Selenium 3 mcg Vitamin E 0.14 mg Also contains trace amounts of Vitamin K 0.7 mcg other minerals. Contains some other vitamins in small amounts.
Hot Dog (Beef) One beef hot Potassium 70 mg Vitamin B1 (thiamine) -
dog (45 grams) Phosphorus 72 mg 0.018 mg contains 5.06 Calcium 6 mg Vitamin B2 (riboflavin) - grams of protein Magnesium 6 mg 0.066 mg and 13.31 grams Iron 0.68 mg Niacin - 1.067 mg of fat. Sodium 513 mg Pantothenic Acid - 0.11 Manganese 0.037 mg mg Zinc 1.11 mg Vitamin B6 - 0.04 mg Copper - 0.083 mg Folate 2 mcg Selenium 3.7 mcg Vitamin E 0.09 mg Also contains trace amounts of Vitamin K 0.8 mcg other minerals. Contains some other vitamins in small amounts.
Ground Turkey One four once Potassium 221 mg Vitamin B1 (thiamine) -
ground turkey Phosphorus 161 mg 0.044 mg patty contains Calcium 20 mg Vitamin B2 (riboflavin) - 22.44 grams of Magnesium 20 mg 0.138 mg protein and Iron 1.58 mg Niacin - 3.952 mg 10.78 grams of Sodium 88 mg Pantothenic Acid - 0.667 fat. Manganese 0.016 mg mg Zinc 2.35 mg Vitamin B6 - 0.32 mg Copper - 0.074 mg Folate 6 mcg Selenium 30.5 mcg Vitamin E 0.28 mg Also contains trace amounts of Vitamin K 0.7 mcg other minerals. Contains some other vitamins in small amounts.