Recommended Daily Allowance: 18 milligrams per day.

PROTEIN IS NEEDED TO ASSIMILATE IRON

FOOD		AMOUNT	MILLIGRAMS OF IRON
Beverages	Prune Juice	1/2 cup	5.3
	Tomato Juice	1/2 cup	1.1
Bread and Cereals	Enriched or Whole Grain
	Boston Brown	1 slice	0.9
	Cornbread	1 slice	1.3
	White	1 slice	0.6
	Whole Wheat	1 slice	0.8
	Bran Flakes	1 cup	12.3
	Shredded Wheat	1 large biscuit	0.9
	Pasta (enriched) cooked	1/2 cup	0.7
Vegetables	Asparagus	6 medium stalks	0.6
	Beans, canned with pork	1 cup	4.7
	Kidney	1 cup	4.9
	Lima, frozen	1/2 cup	2.1
	Green beans, cooked	1/2 cup	1.4
	Broccoli, fresh	1/2 cup	0.6
	Brussel sprounts, fresh	1 cup	1.7
	Collards, cooked	1/2 cup	0.5
	Cucumbers	1 medium	0.6
	Kale, cooked	1 cup	0.6
	Mushrooms, fresh	4 oz.	0.9
	Peas, canned	1/2 cup	2.1
	Pickles, dill	1 large	0.7
	Spinach, cooked	1/2 cup	2.0
	Squash, cooked	1/2 cup	0.8
Fruits	Apricots, dried	5 large halves	1.0
	Black berries, fresh	1/2 cup	0.6
	Blueberries	1/2 cup	0.7
	Prunes, stewed	1/2 cup	2.2
	Raisins	1 tablespoon	0.3
	Rhubarb, stewed	1/2 cup	0.8
	Strawberries	1 cup	0.7
	Watermelon	4" by 8" wedge	2.1
Meats and Substitutes	Beef, uncooked	4 oz.	3.6
	Clams, uncooked	6	4.4
	Egg yolk	1	0.9
	Kidney, beef	3 oz. cooked	11.0
	Liver, uncooked
	Beef, pork	4 oz.	10-20 average
	Chicken	4 oz.	9.0
	Liverwurst	2 oz.	3.0
	Oysters, uncooked	6-8	6.2
	Pork loin chop, uncooked	4 oz.	3.3
	Ham, cured	3 oz.	2.7
	Veal, cooked	3 oz.	2.5
Miscellaneous	Molasses, dark	1 tablespoon	1.2
Other Sources	Cheddar Cheese	1 cubic inch	0.3
	Cottage Cheese	1/2 cup	0.3
	Ice Cream	1/2 cup	0.1
	Bacon	2 strips	0.2
	Mayonnaise	1 tablespoon	0.2
	French dressing	2 tablespoons	0.2

Westchester Gastroenterology Associates, P.C.
777 North Broadway, Suite 305
Sleepy Hollow, NY 10591
Tel: 914.366.6120
Fax: 914.366.4128
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