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FRUITS
Apple Juice 1 cup 1.5 mg
Apricots: dried uncooked 1/2 cup 3.6 mg
dried cooked 1.2 cup 2.3 mg
Avocado 1/2 1.3 mg
Banana (mashed) 1 cup 1.6 mg
Cantaloupe 1/2 med 1.6 mg
Dates: pitted 102.4 mg
cut up 1/2 cup 2.6 mg
Orange juice canned 1 cup 1.0 mg
Prunes: canned 1/2 cup 1.1 mg
dried uncooked 103.3 mg
juice 1 cup 2.5 mg
Raisins 1/2 cup 2.9 mg
Strawberries 1/2 cup frozen 1.0 mg
Watermelon 8 "X 4 "wedge 2.1 mg
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BREADS & GRAINS
Bagel 3" 1.2 mg
Bran flakes 40% 1 cup 12.3 mg
with raisins 1 cup 17.7 mg
Breadcrumbs dry 1 cup 3.6 mg
Gingerbread 1 slice 1.0 mg
Macaroni 1 cup 1.4 mg
Egg noodles 1 cup 1.4 mg
Oatmeal 1 cup 1.7 mg
Rolls: Hard 1 med 1.3 mg
Hot dogs and hamburgers 1.2 mg
Cream of Wheat 1 serving 25.0 mg
NUTS
Shelled: Almonds 1/4 cup 1.7 mg
Cashews 1/4 cup 1.2 mg
Walnuts 1/4 cup 1.9 mg
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VEGETABLES
Artichoke 1 whole 1.4 mg
Jerusalem 1 medium 3.4 mg
Asparagus 6 stalks 1.3 mg
Brussel sprouts 6 to 71.1 mg
Chard 1/2 c cooked 1.3 mg
Chestnuts 101.2 mg
Dandelion greens cooked
1/2 cup 1.8 mg
Endive 1 cup 1.0 mg
Lettuce (Boston) 1 cup 1.1 mg
Mustard greens cooked 1.8 mg
Blackeye peas cooked 1/2 cup 1.7 mg
Green peas cooked 1/2 cup 1.4 mg
Potato (baked) 1 medium 1.1 mg
Spinach raw 1 cup 1.7 mg
cooked 1/2 cup 2.0 mg
Sweet Potato (baked) 1.0 mg
Tomato: Fresh, med 0.9 mg
juice 1 cup 2.2 mg
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