Food Amount Calcium (In mg)
Yogurt, plain, low fat 8 oz 415
Skim milk 1 cup 306
Spinach, frozen, Boiled 1 cup 291
Yogurt,plain,whole milk 8 oz 275
Cheese food, pasteurized American 1 oz 162
Cottage cheese,1% milk fat 1 cup 138
Baked beans, canned 1 cup 154
Oranges 1 cup 72
Trail mix (nuts, seeds, chocolate chips) 1 cup 159
Almonds 1 oz (24 nuts) 70
Black eye peas, boiled 1 cup 211
Green peas, boiled 1 cup 94
Food Folic Acid μg/Serving
Dietary Folate Equivalents*(DFE)
Ready-to-eat breakfast cereal 100 – 400/serving; read labels
Enriched wheat tortilla 98 / one 8” tortilla
Whole wheat tortilla 24 / one 8” tortilla
Enriched white bread 39 / slice
Enriched pasta, cooked 92 / half cup
Whole wheat bread 14 / slice
Whole wheat pasta 23 / half cup
Lentils, cooked 180 / cup
Black-eyed peas, dried, cooked 105 / half cup
Pinto beans or chickpeas, cooked 140 – 145 / half cup
Sunflower seeds, dry-roasted 152 / half cup
Okra, cooked 37 / half cup
Orange juice 60-100 / cup
Spinach, raw 58 / cup
Asparagus 110 / 5 spears
Collards, frozen 88 / half cup
Grapefruit/pineapple juice 23 / cup
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