FOOD

Milligrams (mg)

%DV*

Halibut, cooked, 3 ounces

90

20

Almonds, dry roasted, 1 ounce

80

20

Cashews, dry roasted, 1 ounce

75

20

Soybeans, mature, cooked, ½ cup

75

20

Spinach, frozen, cooked, ½ cup

75

20

Nuts, mixed, dry roasted, 1 ounce

65

15

Cereal, shredded wheat, 2 rectangular biscuits

55

15

Oatmeal, instant, fortified, prepared w/ water, 1 cup

55

15

Potato, baked w/ skin, 1 medium

50

15

Peanuts, dry roasted, 1 ounce

50

15

Peanut butter, smooth, 2 Tablespoons

50

15

Wheat Bran, crude, 2 Tablespoons

45

10

Blackeyed Peas, cooked, ½ cup

45

10

Yogurt, plain, skim milk, 8 fluid ounces

45

10

Bran Flakes, ¾ cup

40

10

Vegetarian Baked Beans, ½ cup

40

10

Rice, brown, long-grained, cooked, ½ cup

40

10

Lentils, mature seeds, cooked, ½ cup

35

8

Avocado, California, ½ cup pureed

35

8

Kidney Beans, canned, ½ cup

35

8

Pinto Beans, cooked, ½ cup

35

8

Wheat Germ, crude, 2 Tablespoons

35

8

Chocolate milk, 1 cup

33

8

Banana, raw, 1 medium

30

8

Milk Chocolate candy bar, 1.5 ounce bar

28

8

Milk, reduced fat (2%) or fat free, 1 cup

27

8

Bread, whole wheat, commercially prepared, 1 slice

25

6

Raisins, seedless, ¼ cup packed

25

6

Whole Milk, 1 cup

24

6

Chocolate Pudding, 4 ounce ready-to-eat portion

24

6