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