FOOD SOURCE GUIDE

NUTRIENTS OF FOCUS DURING

PREGNANCY, INFANCY, AND CHILDHOOD
 VITAMIN A

VITAMIN A (mcg
FOOD SERVING SIZE
RAE)

Sweet potato, baked 1 whole 1403

Pumpkin puree 1/4 cup 930

Spinach, frozen, boiled 1/2 cup 573

Carrot, raw 1 medium 509

Cantaloupe 1/2 cup 135

Bell pepper, red 1/2 cup 117

Mangoes 1 whole 112

Apricots, dried 5 apricots 63

Tomato sauce 1/2 cup 27

 VITAMIN C

FOOD SERVING SIZE VITAMIN C (mg)

Red bell pepper 1/2 cup 95

Orange juice 6 ounces 93

Orange 1 medium 70

Kiwi 1 medium 64

Broccoli, cooked 1/2 cup 51

Strawberries, sliced 1/2 cup 49

Brussels sprouts, cooked 1/2 cup 48

Cantaloupe 1/2 cup 29

Baked potato, flesh only 1 small 20

Raspberries 1/2 cup 16

 CALCIUM

FOOD SERVING SIZE CALCIUM (mg)

Soymilk, fortified 1 cup 299

Soybeans, cooked 1/2 cup 131

Tofu, firm, calcium-set 3 ounces 125

Edamame, cooked 1 cup 98

White beans, cooked 1/2 cup 96

Kale, cooked 1 cup 94

Chia seeds 1 tablespoon 74

Tahini 1 tablespoon 63

Almond butter 1 tablespoon 56

 CHOLINE

FOOD SERVING SIZE CHOLINE (mg)

Soybeans 1/2 cup 107

Soymilk 1 cup 57

Potato, red, with skin 1 large 57

Kidney beans 1/2 cup 45

Quinoa 1 cup 43

Navy beans 1/2 cup 41

Tofu, firm 1/2 cup 35

Chickpeas, cooked 1/2 cup 35

 FIBER

FOOD SERVING SIZE FIBER (g)

Chia seeds 1 ounce 10

Lentils 1/2 cup, cooked 8

Chickpeas 1/2 cup, cooked 6

Apple 1 medium 4

Almonds 1 ounce 3.5

Banana 1 medium 3

Broccoli 1 cup raw, chopped 2.5

Quinoa 1/2 cup, cooked 2.5

 IRON

FOOD SERVING SIZE IRON (mg)

Breakfast cereals, fortified with

3/4-1 cup 18
100% DV

Baby cereal, fortified 3 tablespoons 12

White beans, canned 1/2 cup 4

Lentils, cooked 1/2 cup 3

Tofu, firm 1/2 cup 3

Chickpeas, cooked 1/2 cup 2

Tomatoes, canned, stewed 1/2 cup 2

Swiss chard, cooked 1/2 cup 2

Edamame, cooked 1/2 cup 2

Tempeh, cooked 3 ounces 1.5

 ZINC

FOOD SERVING SIZE ZINC (mg)

Oats, cooked 1 cup 2.3

Tofu, firm 1/2 cup 2

Pumpkin seeds, roasted 1 ounce 2.2

Cashews 1/4 cup 1.9

Sunflower seeds 1/4 cup 1.7

Lentils 1/2 cup 1.3

Garbanzo beans 1/2 cup 1.3

Peanut butter 2 tablespoons 0.9

Brown rice 1/2 cup 0.7