Potassium
The recommended daily potassium intake is 4.7 grams a day.
Foods High in Potassium
Food Serving Size Potassium (mg)
Apricots, dried 10 halves 407
Avocados, raw 1 ounce 180
Bananas, raw 1 cup 594
Beets, cooked 1 cup 519
Brussel sprouts, 1 cup 504
Cantaloupe 1 cup 494
Dates, dry 5 dates 271
Figs, dry 2 figs 271
Kiwi fruit, raw 1 medium 252
Lima beans 1 cup 955
Melons, honeydew 1 cup 461
Milk, fat free or skim 1 cup 407
Nectarines 1 nectarine 288
Orange juice 1 cup 496
Oranges 1 orange 237
Pears (fresh) 1 pear 208
Peanuts dry roasted, 1 ounce 187
Potatoes, baked, 1 potato 1081
Prune juice 1 cup 707
Prunes, dried 1 cup 828
Raisins 1 cup 1089
Spinach, cooked 1 cup 839
Tomato sauce 1 cup 909
Winter squash 1 cup 896
Yogurt plain 8 ounces 579
Calcium and Magnesium are important nutrients for overall good health.
Recommended daily intake of calcium - 1,300 mg
Foods High in Calcium
Food Serving Size Calcium (mg)
Broccoli, raw 1 cup 42
Cheese, cheddar 1 oz 204
Milk, skim 1 cup 301
Perch 3 oz 116
Salmon 3 oz 181
Sardine 3 oz 325
Spinach, cooked 1 cup 245
Turnip greens 1 cup 197
Tofu, soft 1 piece 133
Yogurt plain 8 oz 452
Recommended daily intake of magnesium 320 mg for women, 420 mg for ment
Foods High in Magnesium
Food Serving Size Magnesium (mg)
Beans, black 1 cup 120
Broccoli, raw 1 cup 22
Halibut fillet 170
Nuts, peanuts 1 oz 64
Scallop 6 large 55
Seeds, pumpkin 1 oz (142 seeds) 151
Spinach, cooked 1 cup 157
Whole grain cereal cup 24
Whole wheat bread 1 slice 24