Mineral chart - mineral nutrients in fruits and vegetables
Mineral chart - mineral nutrients in fruits and vegetables

Dr. Decuypere's Nutrient Charts
~~ Minerals Chart ~~

Use these charts to find the nutrient contents of your favorite fruits, nuts, proteins and vegetables.

Click on the buttons below to visit each chart:

Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds | Legumes | Proteins

Minerals are elements that originate in the soil and cannot be created by living things, such as plants and animals. Yet plants, animals and humans need minerals in order to be healthy. Plants absorb minerals from the soil, and animals get their minerals from the plants or other animals they eat. Most of the minerals in the human diet come directly from plants, such as fruits and vegetables, or indirectly from animal sources. Minerals may also be present in your drinking water, but this depends on where you live, and what kind of water you drink (bottled, tap). Minerals from plant sources may also vary from place to place, because the mineral content of the soil varies according to the location in which the plant was grown.

Note that I have listed only those foods which contain the listed vitamins in significant quantities. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center.

Nutrient -
Daily Amount Needed

Information

Fruit Sources

Vegetable
Sources

Nut/Grain
Sources

Meat/Protein
Sources

Legume
Sources

calcium - nutritional info

Adults need 1000 mg/day.

Children need 800 to 1300 mg/day.

Recommended supplement: Coral Calcium Supreme

Calcium eases insomnia and helps regulate the passage of nutrients through cell walls. Without calcium, your muscles wouldn’t contract correctly, your blood wouldn’t clot and your nerves wouldn’t carry messages.

If you don’t get enough calcium from the food you eat, your body automatically takes the calcium needed from your bones. If your body continues to tear down more bone than it replaces over a period of years in order to get sufficient calcium, your bones will become weak and break easily.

Deficiency may result in muscle spasms and cramps in the short term and osteoporosis.

Most fruits contain some calcium, these have a bit more than usual:

Blackberries
Blackcurrants
Dates
Grapefruit
Mulberries
Orange
Pomegranate
Prickly Pears

Most vegetables contain some calcium, these have a bit more than usual:
Amaranth leaves
Bok Choy
Brussels Sprouts
Butternut squash
Celery
Chinese Broccoli
French Beans
Kale
Okra
Parsnip
Spirulina
Swiss Chard
Turnip

Almonds
Amaranth
Brazil Nuts
Filberts/Hazelnuts
Oats
Pistachios
Sesame Seeds
Wheat - Durum
Wheat - Hard White

Meat and Proteins:
Cheddar Cheese
Cottage Cheese
Cream Cheese
Cows Milk
Eggs
Caviar
Perch
Pollock
Sardines
Goat Milk
Goat Cheese
Soy Beans
Yogurt
Sour Cream
Lowfat Yogurt

Edamame
Navy Beans
Soy Beans
White Beans
Winged Beans

copper - nutritional info

The estimated safe and adequate intake for copper is 1.5 - 3.0 mg/day. Many survey studies show that Americans consume about 1.0 mg or less of copper per day

Copper is involved in the absorption, storage and metabolism of iron and the formation of red blood cells. It also helps supply oxygen to the body. The symptoms of a copper deficiency are similar to iron-deficiency anemia.

Most fruits contain a small amount of copper, but kiwi fruit has a significant amount.
Avocado
Blackberries
Dates
Guava
Kiwi Fruit
Lychee
Mango
Passionfruit
Pomegranate

Most vegetables have some copper, but Lima Beans have a significant amount.
Amaranth leaves
Artichoke
French Beans
Kale
Lima Beans
Parsnip
Peas
Potatoes
Pumpkin
Spirulina
Squash - Winter
Sweet Potato
Swiss Chard
Taro

Most nuts contain a trace amount of copper.
Brazil Nuts
Buckwheat
Cashews
Chestnuts
Filberts/Hazelnuts
Oats
Sunflower Seeds
Walnuts
Wheat - Durum
Wheat - Hard Red

Most proteins contain a trace amount of copper. Beef
Cheddar Cheese
Perch
Salmon
Sardines
Goat Cheese
Soy Beans
Soy Milk
Turkey Bacon
Veal
Turkey Leg
Roast Duck

Adzuki Beans
Black Beans
Black Eye Peas
Fava Beans
Edamame
Garbanzo Beans
Kidney Beans
Lima Beans
Navy Beans
Pigeon Beans
Pinto Beans
Soy Beans
Winged Beans

iodine - nutritional info

Adults should get 150 mcgs per day.

The children’s recommendation for iodine is 70 to 150 mcg (that is micrograms).

Iodine helps regulate the rate of energy production and body weight and promotes proper growth. It also promotes healthy hair, nails, skin and teeth.

In countries where iodine is deficient in the soil, rates of hypothyroidism, goiter and retarded growth from iodine deficiency are very high.

In developed countries, however, because iodine is added to table salt, iodine deficiencies are rare.

Fruits grown in iodine-rich soils contain iodine.

Vegetables grown in iodine-rich soils contain iodine.

Nuts grown in iodine-rich soils contain iodine.

Proteins produced in iodine-rich areas contain iodine.

Most legumes do not contain a significant amout of Iodine

iron - nutritional info

Women and teenage girls need at least 15 mg a day, whereas men can get by on 10.

It is important that children get about 10 to 12 mg of iron per day, preferably from their diet. Breastfeeding is the best insurance against iron deficiency in babies.

Most at risk of iron deficiency are infants, adolescent girls and pregnant women.

Iron deficiency in infants can result in impaired learning ability and behavioral problems. It can also affect the immune system and cause weakness and fatigue.

To aid in the absorption of iron, eat foods rich in vitamin C at the same time you eat the food containing iron. The tannin in non-herbal tea can hinder absorption of iron.

Take iron supplements and your vitamin E at different times of the day, as the iron supplements will tend to neutralize the vitamin E.

Vegetarians need to get twice as much dietary iron as meat eaters.

While most fruits have some iron, probably the best source of iron for children is raisins, which are rich in iron. Other fruits which have a good amount of iron are:
Avocado
Blackberries
Blackcurrant
Boysenberries
Breadfruit
Cherries
Dates
Figs
Grapes
Kiwi
Lemon
Loganberries
Lychee
Mulberries
Passion Fruit
Persimmon
Pomegranate
Raspberries
Strawberry
Watermelon

Vegetables:
Amaranth leaves
Bok Choy
Brussels Sprouts
Butternut squash
French Beans
Kale
Leeks
Lima Beans
Peas
Potatoes
Pumpkin
Spirulina
Swiss Chard

Most nuts contain a small amount of iron.
Amaranth
Buckwheat
Cashews
Coconut
Oats
Pine Nuts/Pignolias
Pumpkin Seeds
Rye
Spelt
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White

Meat and Proteins:
Beef
Caviar
Sardines
Goat Cheese
Lamb
Soy Beans
Soy Milk
Turkey Bacon
Turkey Leg
Roast Duck
Hamburger
Beef Sausage
Beef Jerky
Ground Turkey

Adzuki Beans
Black Beans
Black Eye Peas
Fava Beans
Edamame
Garbanzo Beans
Kidney Beans
Lima Beans
Mung Beans
Navy Beans
Pigeon Beans
Pinto Beans
Soy Beans
Split Peas
White Beans
Winged Beans

magnesium - nutritional info

Adults need 310 to 420 mg/ day.

Children need 130 to 240 mg/day.

Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production.

Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium.

Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.

Fruits:
Avocado
Banana
Blackberries
Blackcurrants
Breadfruit
Cherimoya
Dates
Guava
Kiwi
Loganberries
Mulberries
Passion Fruit
Pomegranate
Prickly Pear
Raspberries
Watermelon

Vegetables:
Amaranth leaves
Artichoke
Butternut squash
French Beans
Lima Beans
Okra
Peas
Spirulina
Swiss Chard

Nuts:
Almonds
Amaranth
Brazil Nuts
Buckwheat
Cashews
Oats
Peanuts
Pine Nuts/Pignolias
Pumpkin Seeds
Quinoa
Rye
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White

Meat and Proteins:
Beef
Cheddar Cheese
Caviar
Cod
Herring
Perch
Pollock
Salmon
Sardines
Tuna
Goat Milk
Soy Beans
Soy Milk
Lowfat Yogurt

Most legumes are a good source of Magnesium but these are the highest.
Adzuki Beans
Black Beans
Black Eye Peas
Edamame
Navy Beans
Pinto Beans
Soy Beans
White Beans
Winged Beans

manganese - nutritional info

2.0-5.0 mg/day for adults
2.0-3.0 mg for children 7 - 10
1.5-2.0 mg for children 4 - 6
1.0-1.5 mg for children 1 - 3
0.6-1.0 mg for children 6 mo - 1yr
0.3-0.6 mg for infants 0-6 months

The functions of this mineral are not specific since other minerals can perform in its place. Manganese does function in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function. Deficiency is rare in humans.

Most fruits contain manganese, but the following fruits have a significant amount:
Avocado
Banana
Blackberries
Blackcurrants
Blueberries
Boysenberries
Cranberries
Dates
Gooseberries
Grapefruit
Guava
Loganberries
Pineapple
Pomegranate
Raspberries
Strawberry

Vegetables:
Amaranth leaves
Brussels Sprouts
Butternut squash
French Beans
Kale
Leeks
Lima Beans
Okra
Parsnip
Peas
Potatoes
Spirulina
Squash - Winter
Sweet Potato
Swiss Chard
Taro

Most nuts contain manganese, but the following nuts have a significant amount:
Buckwheat
Coconut
Filberts/Hazelnuts
Macadamia Nuts
Oats
Pecans
Pine Nuts/Pignolias
Pumpkin Seeds
Rice Brown
Rye
Spelt
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White

Meat and Proteins:
Eggs
Anchovies
Herring
Perch
Sardines
Goat Milk
Goat Cheese
Soy Beans
Soy Milk
Veal
Sour Cream
Beef Jerky
Hot Dog (Beef)

Most legumes are a good source of Manganese but these are the highest.
Adzuki Beans
Edamame
Garbanzo Beans
Lima Beans
Navy Beans
Pigeon Beans
Soy Beans
White Beans
Winged Beans

phosphorus - nutritional info

Adults need 700 mg/day.

Children need 500 to 1250 mg/day.

In combination with calcium, phosphorus is necessary for the formation of bones and teeth and of the nerve cells.

Phosphorus is second to calcium in abundance in the body.

It is very widely distributed in both plant and animal foods so it is unlikely that deficiency would be a problem.

Fruits:
Avocado
Blackcurrants
Breadfruit
Dates
Guava
Kiwi
Lychee
Mulberries
Passionfruit
Pomegranate

Vegetables:
Amaranth leaves
Artichoke
Brussels Sprouts
Celeriac
Corn
French Beans
Lima Beans
Parsnip
Peas
Potatoes
Pumpkin
Spirulina
Taro

Nuts:
Brazil Nuts
Buckwheat
Cashews
Oats
Pine Nuts/Pignolias
Pumpkin Seeds
Quinoa
Rye
Spelt
Sunflower Seeds
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White

Meat and Proteins:
Beef
Cheddar Cheese
Herring
Perch
Pollock
Salmon
Sardines
Tuna
Goat Milk
Goat Cheese
Soy Beans
Turkey Bacon
Lowfat Yogurt

Most legumes are a good source of Phospherous but these are the highest.
Adzuki Beans
Black Beans
Black Eye Peas
Fava Beans
Edamame
Garbanzo Beans
Kidney Beans
Lima Beans
Navy Beans
Pigeon Beans
Pinto Beans
Soy Beans
White Beans
Winged Beans

potassium - nutritional info

Estimated Minimum Requirements 2000 mg/day for adults and adolescents.

Potassium is essential for the body’s growth and maintenance. It is necessary to keep a normal water balance between the cells and body fluids.

Potassium plays an essential role in proper heart function.

Deficiency may cause muscular cramps, twitching and weakness, irregular heartbeat, insomnia, kidney and lung failure.

Fruits:
Avocado
Bananas
Blackcurrants
Breadfruit
Cherimoya
Cherries
Chinesepear
Dates
Grapefruit
Guava
Kiwi
Lychee
Papaya
Passionfruit
Pomegranate
Pricklypear
Watermelon

Vegetables:
Amaranth leaves
Bamboo Shoots
Bok Choy
Butternut squash
French Beans
Lima Beans
Parsnips
Potatoes
Pumpkin
Spirulina
Sweet Potatoes
Swiss Chard

Nuts:
Almonds
Buckwheat
Chestnuts
Coconut
Oats
Pistachios
Pumpkin Seeds
Rye
Sunflower Seeds
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White

Meat and Proteins:
Beef
Cows Milk
Catfish
Herring
Perch
Pollock
Salmon
Sardines
Tuna
Goat Milk
Pork
Soy Beans
Turkey Bacon
Veal
Yogurt
Lowfat Yogurt
Pork Sausage
Ground Chicken

Most legumes are a great source of Potassium but these are the highest.
Adzuki Beans
Edamame
Kidney Beans
Lima Beans
Pinto Beans
Soy Beans
White Beans

selenium - nutritional info

Men need 70 mcgs/day.

Women need 55 mcgs/day.

Selenium is a part of several enzymes necessary for the body to properly function. Generally, selenium functions as an antioxidant that works in conjunction with vitamin E.

Selenium deficiency is rare in humans.

Most fruits contain a small amount of selenium, but dates have a significant amount.
Bananas
Breadfruit
Guava
Lychee
Mango
Passionfruit
Pomegranate
Watermelon

Vegetables:
Asparagus
Brussels Sprouts
French Beans
Lima Beans
Mushrooms
Parsnip
Peas
Spirulina

Most nuts contain selenium, but the following nuts have a significant amount:
Amaranth
Barley
Brazil Nuts
Buckwheat
Cashews
Coconut
Rye
Wheat - Durum
Wheat - Hard Red

Meat and Proteins:
Beef
Cheddar Cheese
Chicken Breast
Chicken (dark meat)
Eggs
Anchovies
Caviar
Cod
Herring
Perch
Pollock
Salmon
Sardines
Tuna
Lamb
Pork
Soy Beans
Turkey Breast
Turkey Bacon
Veal
Turkey Leg
Roast Duck
Hamburger
Bacon
Ground Turkey

Most legumes are a good source of Selenium but these are the highest.
Black Eye Peas
Fava Beans
Garbanzo Beans
Lima Beans
Mung Beans
Navy Beans
Pigeon Beans
Pinto Beans
Soy Beans
Winged Beans

sodium - nutritional info

500 mg/day for adults

120 mg for infants

Daily Value recommendation - no more than 2,400 to 3,000 mg/day

Sodium is required by the body to regulate blood pressure and blood volume. It helps regulate the fluid balance in your body. Sodium also helps in the proper functioning of muscles and nerves.

Many people get far more sodium than they need, which tends to cause health problems.

Different body types need different amounts of sodium.

Sodium occurs naturally in almost all fresh, whole fruits but passionfruit has a significant amount.

Sodium occurs naturally in almost all fresh, whole vegetables, these have significant amounts:
Amaranth leaves
Artichoke
Broccoli
Beetroot
Bok Choy
Brussels Sprouts
Celeriac
Celery
Fennel
Kale
Spirulina
Spaghetti squash
Sweet Potatoes
Swiss Chard

Most seeds, nuts and grains have some sodium, these have more than others:
Amaranth
Coconut
Pumpkin Seeds
Quinoa
Spelt

Meat and Proteins:
Cheddar Cheese
Cottage Cheese
Cream Cheese
Cows Milk
Eggs
Anchovies
Caviar
Herring
Pollock
Sardines
Goat Milk
Goat Cheese
Soy Milk
Turkey Bacon
Yogurt
Lowfat Yogurt
Hot Dog (Turkey)
Bacon
Pork Sausage
Beef Sausage
Beef Jerky
Hot Dog (Beef)

Most legumes are not a good source of Sodium.
Winged Beans have more than most other legumes.

zinc - nutritional info

Men need 15 mgs/day.

Women should get 12 mg/day.

Children need 10 to 15 mg/day.

Vegetarians need about 50 percent more zinc in their diet than meat eaters.

This metal is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision.

Severe deficiency can contribute to stunted growth. Deficiency can sometimes be seen in white spots on the fingernails.

Most fruits contain a small amount of zinc, but the following have a significant amount:
Avocado
Blackberries
Dates
Loganberries
Pomegranate
Raspberries

Vegetables:
Amaranth leaves
Asparagus
Bamboo Shoots
Brussels Sprouts
Corn
French Beans
Lima Beans
Okra
Peas
Potatoes
Pumpkin
Spirulina
Swiss Chard

Most nuts have some zinc, but these have a significant amount:
Buckwheat
Cashews
Oats
Pine Nuts/Pignolias
Pumpkin Seeds
Rye
Sunflower Seeds
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White

Meat and Proteins:
Beef
Cheddar Cheese
Chicken Breast
Chicken (dark meat)
Eggs
Catfish
Herring
Sardines
Lamb
Pork
Soy Beans
Turkey Breast
Turkey Bacon
Veal
Yogurt
Turkey Leg
Lowfat Yogurt
Roast Duck
Hamburger
Bacon
Beef Sausage
Beef Jerky
Hot Dog (Beef)
Ground Turkey
Ground Chicken

Most legumes are a good source of Magnesium but these are the highest
Adzuki Beans
Black Beans
Black Eye Peas
Fava Beans
Edamame
Garbanzo Beans
Kidney Beans
Navy Beans
Soy Beans
Split Peas
White Beans
Winged Beans



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