Wed, Jul-31-02, 12:08
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Senior Member
Posts: 11,512
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Plan: IF +LC
Stats: 287/165/165
BF:
Progress: 100%
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Many foods are naturally high in potassium. - 1 can (7 oz/ 200g) sockeye salmon - 1,391mg
- 1 medium california avocado - 1,097mg
- 1/2 pkg (5 oz/ 140g) spinach - 824mg
- 1 medium stalk broccoli - 526mg
- 1/3 cup natural sunflower seed kernels - 331mg
- 1/2 cup canned diced tomatoes - 290mg
- 1 Tbsp dutch process unsw. cocoa powder - 254mg
- 2 Tbsp peanut butter - 214mg
- 1/8 tsp potassium-salt substitute - 325 to 500mg
Calcium rich foods: - Swiss cheese 1 slice (1 oz.) 272 mg
- Red salmon 1/2 cup (3-1/2 oz.) 259 mg
- Ricotta 1 ounce 257mg
- 1 oz. cheddar cheese 204 mg
- 1 oz. American cheese 174mg
- 3 oz. sardines with bones 345mg
- 3 oz. salmon with bones 99mg
- 3 oz. shrimp, canned 145mg
- 4 oz. tofu, processed with calcium sulfate 145mg
- 1 cup oysters 90mg
- 1/2 cup collards 179mg
- 1/2 cup kale 103mg
- 1/2 cup bok choy 126mg
- 1/2 cup turnip greens 126mg
Magnesium rich foods: - Kelp 100 grams 760mg
- Alfalfa 100 grams 230mg
- Avocado, Florida, 1/2 med 103mg
- Almonds, dry roasted, 1 oz 86mg
- Seeds, pumpkin, 1/2 oz 75 mg
- Nuts, mixed, dry roasted, 1 oz 66mg
- Spinach, cooked, 1/2 c 65mg
- Peanut butter, 2 Tbs. 50mg
- Avocado, California, 1/2 med 35mg
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