Nutrient Content of Foods
|
Nutrient |
Daily Intake† |
Examples of food sources |
Contains¡ |
|
Lutein & zeaxanthin |
6mg‡ |
½ cup (65g) kale |
11.9mg |
|
|
½ cup (90g) spinach |
10.2mg |
|
|
1 cup (30g) spinach (raw) |
3.7mg |
||
|
½ cup (80g) peas |
1.9mg |
||
|
1 cup (55g) cos lettuce (raw) |
1.3mg |
||
|
½ cup (120g) pumpkin |
1.2mg |
||
|
½ cup (125g) Brussels sprouts |
1.2mg |
||
|
½ cup (80g) broccoli |
0.8mg |
||
|
½ cup (80g) corn |
0.6mg |
||
|
2 eggs |
0.5mg |
||
|
Omega-3 |
0.9-1.6g |
100g salmon |
1.8g |
|
|
100g sardines |
0.9g |
|
|
100g tuna |
0.2g |
||
|
100g prawns |
0.2g |
||
|
Vitamin C |
45mg |
1 medium orange |
69mg |
|
|
¼ cup capsicum |
47mg |
|
|
Vitamin E |
7-10mg |
20 almonds (30g) |
7.8mg |
|
|
1 tbs wheat germ |
2.2mg |
|
|
Zinc |
8-14mg |
7 oysters (100g) |
59mg |
|
|
½ cup rice bran |
3.5mg |
|
|
Selenium |
60-70µg# |
2 Brazil nuts (8g) |
80µg |
|
|
24 cashew nuts (30g) |
5.6µg |
|
† Daily intake is the Recommended Daily Intake (RDI) as per National Health and Medical Research Council (NHMRC) guidelines
‡ There is no standard daily intake for lutein; 6mg is considered an acceptable daily intake from food.
¡ Nutrient intake from each food was sourced from www.nal.usda.gov
# The measure µg is a microgram. 1 milligram (mg) = 1000 micrograms (µg)