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