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FOODCOUNTS DIARY SAMPLE DAY: 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

Sm'k'd 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

For further information on minerals checkout the NHS website