Food, Standard Amount

Vitamin C (mg)

Calories

Guava, raw, ½ cup

188

56

Red bell pepper, raw, ½ cup

142

20

Red bell pepper, cooked, ½ cup

116

19

Kiwi fruit, 1 medium

70

46

Orange, raw, 1 medium

70

62

Orange juice, ¾ cup

61 to 93

79 to 84

Green bell pepper, raw, ½ cup

60

15

Green bell pepper, cooked, ½ cup

51

19

Grapefruit juice, ¾ cup

50 to 70

71 to 86

Vegetable juice cocktail, ¾ cup

50

34

Strawberries, raw, ½ cup

49

27

Brussels sprouts, cooked, ½ cup

48

28

Cantaloupe, ¼ medium

47

51

Papaya, raw, ¼ medium

47

30

Kohlrabi, cooked, ½ cup

45

24

Broccoli, raw, ½ cup

39

15

Edible pod peas, cooked, ½ cup

38

34

Broccoli, cooked, ½ cup

37

26

Sweet potato, canned, ½ cup

34

116

Tomato juice, ¾ cup

33

31

Cauliflower, cooked, ½ cup

28

17

Pineapple, raw, ½ cup

28

37

Kale, cooked, ½ cup

27

18

Mango, ½ cup

23

54

Food, Standard Amount

Iron (mg)

Calories

Clams, canned, drained, 3 oz

23.8

126

*Fortified dry cereals (various), about 1 oz

1.8 to 21.1

54 to 127

Cooked oysters, cooked, 3 oz

10.2

116

Organ meats (liver, giblets), cooked, 3 oz^a

5.2 to 9.9

134 to 235

*Fortified instant cooked cereals (various), 1 packet

4.9 to 8.1

Varies

*Soybeans, mature, cooked, ½ cup

4.4

149

*Pumpkin and squash seed kernels, roasted, 1 oz

4.2

148

*White beans, canned, ½ cup

3.9

153

*Blackstrap molasses, 1 Tbsp

3.5

47

*Lentils, cooked, ½ cup

3.3

115

*Spinach, cooked from fresh, ½ cup

3.2

21

Beef, chuck, blade roast, cooked, 3 oz

3.1

215

Beef, bottom round, cooked, 3 oz

2.8

182

*Kidney beans, cooked, ½ cup

2.6

112

Sardines, canned in oil, drained, 3 oz

2.5

177

Beef, rib, cooked, 3 oz

2.4

195

*Chickpeas, cooked, ½ cup

2.4

134

Duck, meat only, roasted, 3 oz

2.3

171

Lamb, shoulder, cooked, 3 oz

2.3

237

*Prune juice, ¾ cup

2.3

136

Shrimp, canned, 3 oz

2.3

102

*Cowpeas, cooked, ½ cup

2.2

100

Ground beef, 15% fat, cooked, 3 oz

2.2

212

*Tomato puree, ½ cup

2.2

48

*Lima beans, cooked, ½ cup

2.2

108

*Soybeans, green, cooked, ½ cup

2.2

127

*Navy beans, cooked, ½ cup

2.1

127

*Refried beans, ½ cup

2.1

118

Beef, top sirloin, cooked, 3 oz

2.0

156

*Tomato paste, ¼ cup

2.0

54

Recommended Dietary Allowance (RDA) for iron by age and sex.

Age/Group

Life Stage

Iron (mg/day)

Infants

0–6 months

0.27*

7–12 months

11

Children

1–3 years

7

4–8 years

10

Males

9–13 years

8

14–18 years

11

19–30 years

8

31–50 years

8

51–70 years

8

>70 years

8

Females

9–13 years

8

14–18 years

15

19–30 years

18

31–50 years

18

51–70 years

8

>70 years

8

Pregnant Women

14–18 years

27

19–30 years

27

31–50 years

27

Lactating Women

14–18 years

10

19–30 years

9

31–50 years

9