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Vitamins and Minerals In Some Commonly Eaten Foods

Food Vitamins And Minerals
Meat and poultry (Beef, chicken, fish, poultry, pork, ham, turkey
  • Minerals: Iron, phosphorus, potassium, zinc
  • Vitamins: Niacin, riboflavin, thiamin, vitamins B6 and B12
Nuts (Peanut butter, almonds, walnuts, peanuts, seeds, other nuts)
  • Minerals: Copper, magnesium, phosphorus
  • Vitamins: A and B12
Beans (Black beans, chick-peas, kidney beans, lentils, navy beans, peas, pinto beans, soybeans (tofu))
  • Minerals: Iron, magnesium, phosphorus
  • Vitamins: Folic acid
Cheese (American, cottage, cheddar, part-skim mozzarella, ricotta, Swiss, other cheeses)
  • Minerals: Calcium, phosphorus
  • Vitamins: A and B12
Grains (bagels; corn bread; grits; crackers; regular pasta; corn muffins; noodles; pita bread; regular ready-to-eat cereals; white bread, rolls)
  • Minerals: Iron
  • Vitamins: Thiamin, riboflavin, niacin
Whole grains and rice (brown rice; corn tortillas; whole grain rye bread; whole-grain ready-to-eat cereals; whole-wheat pasta, bread, rolls)
  • Minerals: Copper, iron, magnesium, phosphorus
  • Vitamins: Thiamin, riboflavin, niacin, vitamin E
Dairy (Low-fat (1%) milk, low-fat flavored milk, skim milk, buttermilk, 2% milk, whole milk)
  • Minerals: Calcium, phosphorus, potassium
  • Vitamins: Riboflavin, vitamins A and D (if fortified)
Fruit(oranges, grapefruit, cantaloupe, watermelon, strawberries, blueberries, raspberries, tangerines)
  • Minerals: Potassium
  • Vitamins: Folic acid, vitamins C and A (if deep yellow)
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