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Calcium
Vitamin D
Calcium
More Information from The National Institute of Health
Calcium-Consumer.pdf
Mozzeralla
269 mg per ounce
Almonds
74 mg per ounce
Spinach
30 mg per cup
Sardines
321 mg per 7 sardines
Sweet Apricots Fruits
21 mg per 1 cup chopped
Milk
484 mg per 8 ounces
White Beans
191 mg per 1 cup canned beans
Tofu
434 mg in 1/2 cup
Sliced Okra
82 mg per cup
Yogurt or Kefir
300 mg per 6 ounces
Broccoli
93 mg per 1 1/2 cup chopped
Canned Salmon
232mg per 1/2 can
Mozzeralla
269 mg per ounce
Almonds
74 mg per ounce
Spinach
30 mg per cup
Sardines
321 mg per 7 sardines
Sweet Apricots Fruits
21 mg per 1 cup chopped
Milk
484 mg per 8 ounces
White Beans
191 mg per 1 cup canned beans
Tofu
434 mg in 1/2 cup
Sliced Okra
82 mg per cup
Yogurt or Kefir
300 mg per 6 ounces
Broccoli
93 mg per 1 1/2 cup chopped
Canned Salmon
232mg per 1/2 can
Calcium Needs:
mg/day
1-3 years old 700
4-8 years old 1000
9-18 years old 1300
Vitamin D
More information from the National Institute of Health
VitaminD-Consumer.pdf
Sunlight helps us make Vitamin D
Cooked Salmon
600 IU per 6 ounces
Egg Yolk
One egg has 41 IU
Canned tuna Fish
3 ounces has 154 IU
Milk & Milk Replacements
Each cup has 100 IU.
Cod Liver Oil
1360 IU per tablespoon. Supplements vary.
Fortified Orange Juice
137 IU per cup.
Barbecue Swordfish Steak on Plate
3 ounces has 566 IU
Sunlight helps us make Vitamin D
Cooked Salmon
600 IU per 6 ounces
Egg Yolk
One egg has 41 IU
Canned tuna Fish
3 ounces has 154 IU
Milk & Milk Replacements
Each cup has 100 IU.
Cod Liver Oil
1360 IU per tablespoon. Supplements vary.
Fortified Orange Juice
137 IU per cup.
Barbecue Swordfish Steak on Plate
3 ounces has 566 IU
Vitamin D Needs:
IU/day
Birth to 12 months 400
1 year to adult 600
