2NUR6 RLE 3A

PASCUAL, Francis Joachim, Chua

PELAYO, Sidfred, Castro

PEÑA, Eden, Gongon

PEÑOL, Mickaela Cristie, Robles

PEREZ, Antoni, Guardiana

RECOMMENDED DIETARY ALLOWANCES (RDAS) FOR ZINC

AGE MALE FEMALE PREGNANCY LACTATION

0–6 mos 2 mg 2 mg

7–12 mos 3 mg 3 mg

1–3 yrs 3 mg 3 mg

4–8 yrs 5 mg 5 mg

9–13 yrs 8 mg 8 mg

14–18 yrs 11 mg 9 mg 12 mg 13 mg

19+ yrs 11 mg 8 mg 11 mg 12 mg

FOOD SERVING SIZE CALORIES AMOUNT (mg) DRI/DV (%) NUTRIENT DENSITYBeef 4 oz 132.7 4.09 37.18 5.0Spinach 1 cup 41.4 1.37 12.45 5.4Asparagus 1 cup 39.6 1.08 9.82 4.5

Mushrooms, Shiitake 0.50 cup 40.6 0.96 8.73 3.9

Mushrooms, Crimini 1 cup 15.8 0.79 7.18 8.2

Lamb 4 oz 350.4 3.87 35.18 1.8Sesame Seeds 0.25 cup 206.3 2.79 25.36 2.2Pumpkin Seeds 0.25 cup 180.3 2.52 22.91 2.3Garbanzo Beans 1 cup 269.0 2.51 22.82 1.5Lentils 1 cup 229.7 2.51 22.82 1.8Cashews 0.25 cup 221.2 2.31 21.00 1.7Quinoa 0.75 cup 222.0 2.02 18.36 1.5Turkey 4 oz 166.7 1.95 17.73 1.9Shrimp 4 oz 134.9 1.85 16.82 2.2Tofu 4 oz 164.4 1.78 16.18 1.8