Food Diary Summary Chart | Micronutrients | Vitamins | Minerals

SAMPLE DAY: INTAKE OF MINERALS

Food portion	Food Name	NA sodium mg	K potassium mg	Ca calcium mg	Mg magnesium mg	P phosphorus mg	Fe Iron	Cu copper	Zn zinc	Cl chloride	Mn manganese	Se selenium ug	I iodine ug
225g	Grapefruit	6.75	450.00	51.75	20.25	45.00	0.22	0.045	0.00	6.75	0.00	0.00	0.00
40g	Brown bread	177.20	86.40	74.40	18.00	62.80	0.88	0.07	0.52	314.80	4.40	1.60	2.40
60g	Smoked salmon	1128.00	252.00	11.40	19.20	160.00	0.24	0.04	0.16	1710.00	0.01	0.00	0.00
10g	Cream cheese	30.00	16.00	9.80	1.00	10.00	0.01	0.00	0.05	48.00	0.00	0.40	0.00
10g	Butter	60.60	2.70	1.80	0.20	2.30	0.00	0.01	0.01	99.40	0.00	0.00	0.00
270g	Chicken	207.90	1026.00	16.20	70.20	432.00	1.89	0.08	3.24	256.50	0.03	35.10	16.20
10g	Honey	1.10	5.10	0.50	0.20	1.70	0.04	0.01	0.09	1.80	0.03	0.00	0.00
50g	Red onion	1.50	80.00	12.50	2.00	15.00	0.15	0.02	0.10	12.50	0.05	0.00	1.50
50g	Cucumber	1.50	70.00	9.00	4.00	24.50	0.15	0.01	0.01	8.50	0.05	0.00	1.50
50g	Red pepper	2.00	80.00	4.00	7.00	11.00	0.15	0.01	0.01	12.00	0.01	0.00	0.00
20g	Lettuce	0.60	44.00	5.60	1.20	5.60	0.14	0.01	0.04	9.40	0.06	0.00	0.40
100g	Banana	1.00	400.00	6.00	34.00	28.00	0.30	0.10	0.20	79.00	0.40	0.00	8.00
40g	Ice cream	24.00	69.60	40.00	4.80	36.40	0.00	0.00	0.12	22.00	0.00	0.40	12.80
200ml	Apple juice	4.00	220.00	14.00	10.00	12.00	0.20	0.00	0.00	6.00	0.00	0.00	0.00
25g	Sugar	1.25	1.25	2.50	0.50	0.25	0.00	0.03	0.00	0.00	0.00	0.00	0.00
150ml	Milk	64.50	234.00	180.00	16.50	141.00	0.03	0.00	0.60	130.50	0.00	1.50	45.00
Total intake		1711.90	3037.05	439.45	209.05	987.55	4.40	0.435	5.15	2717.15	5.04	39.00	87.8
Daily Guidelines		1500.00	4700.00	800.00	300.00	800.00	14.00	900.00	15.00	*2300.00	2.30	70.00	150.00

The determination of nutrients and their values (above) are sourced from the British Nutrient Database (McCance and Widdowson's Composition of Foods 6th edition). The Daily Guideline Amounts are based primarily on EU recommendations, sourced from EUFIC, NHS and Nassdb. Variations according to age sex and ethnicity are also published separately for incorporation in these tables. Summary information on the the mineral properties are presented in the table below sourced from Web MD/minerals/good food sources

Mineral	Examples of Good Food Sources	What It Does	Recommended Daily Amount (RDA) or Adequate	Upper Limit
Calcium	Milk, yogurt, hard cheeses, fortified cereals, spinach	Essential for bone growth and strength, blood clotting, muscle contraction, and the transmission of nerve signals	Adults age 19-50: 1,000 milligrams/day Adults age 51 and up: 1,200 milligrams/day	2,500 milligrams/day
Chloride	awaiting info
Copper	Seafood, nuts, seeds, wheat bran cereals, whole grains	Important in the metabolism of iron	Adults: 900 micrograms/day Pregnant women: 1,000 micrograms/day Breastfeeding women: 1,300 micrograms/day	10,000 micrograms/day

Iodine	Processed foods and iodized salt	Important in the production of thyroid hormones	Adults: 150 micrograms/day Pregnant women: 220 micrograms/day Breastfeeding women: 290 micrograms/day	1,100 micrograms/day
Iron	Fortified cereals, beans, lentils, beef, eggs	Key component of red blood cells and many enzymes	Men: 8 milligrams/day Women age 19-50: 18 milligrams/day Women age 51 and up: 8 milligrams/day Pregnant women: 27 milligrams/day Breastfeeding women: 9 milligrams/day	45 milligrams/day
Magnesium	Green leafy vegetables, Brazil nuts, almonds, soybeans, halibut, quinoa	Helps with heart rhythm, muscle and nerve function, bone strength	Adult men age 19-30: 400 milligrams/day Adult men age 31 and up: 420 milligrams/day Adult women age 19-30: 310 milligrams/day Adult women age 31 and up: 320 milligrams/day Pregnant women: 350-360 milligrams/day Breastfeeding women: 310-320 milligrams/day	For magnesium in food and water, there is no upper limit. For magnesium in supplements or fortified foods: 350 milligrams/day
Manganese	Nuts, beans and other legumes, tea, whole grains	Important in forming bones and some enzymes	Men: 2.3 milligrams/day Adult women: 1.8 milligrams/day Pregnant women: 2.0 milligrams/day Breastfeeding women: 2.6 milligrams/day	11 milligrams/day
Phosphorus	Milk and other dairy products, peas, meat, eggs, some cereals and breads	Allows cells to function normally; helps the body produce energy; key in bone growth	Adults: 700 milligrams/day	Adults up to age 70: 4,000 milligrams/day Adults over age 70: 3,000 milligrams/day Pregnant women: 3500 milligrams/day Breastfeeding women: 4,000 milligrams/day
Potassium	Sweet potato, bananas, yogurt, yellowfin tuna, soybeans	Important in maintaining normal fluid balance; helps control blood pressure; reduces risk of kidney stones	Adults: 4,700 milligrams per day Breastfeeding women: 5,100 milligrams/day	Unknown
Selenium	Organ meats, seafood, some plants (if grown in soil with selenium) Brazil nuts.	Protects cells from damage; regulates thyroid hormone	Adults: 55 micrograms/day Pregnant women: 60 micrograms/day Breastfeeding women: 70 micrograms/day	400 micrograms/day
Sodium	Foods to which sodium chloride (salt) has been added, like salted meats, nuts, butter, and a vast number of processed foods	Important for fluid balance	Adults age 19-50: 1500 milligrams/day Adults age 51-70: 1,300 milligrams/day Adults age 71 and up: 1,200 milligrams/day	2,300 milligrams/day
Zinc	Red meats, some seafood, fortified cereals	Supports the body's immunity and nerve function; important in reproduction	Men: 11 milligrams/day ___ Women: 8 milligrams/day Pregnant women: 11 milligrams/day Breastfeeding women: 12 milligrams/day	40 milligrams/day

SAMPLE DAY: INTAKE OF MINERALS

For further information on minerals checkout the NHS website