baby

Calcium

Daily amount: 1,000 mg

World's Healthiest Foods ranked as quality sources of

calcium

Food

Serving

Size Cals

Amount

(mg)

DRI/DV

(%)

Nutrient

Density

World's

Healthiest

Foods Rating

Tofu 4 oz 164.4 774.51 77.45 8.5 excellent

Collard Greens 1 cup 62.7 267.90 26.79 7.7 excellent

Spinach 1 cup 41.4 244.80 24.48 10.6 excellent

Turnip Greens 1 cup 28.8 197.28 19.73 12.3 excellent

Mustard Greens 1 cup 36.4 165.20 16.52 8.2 excellent

Beet Greens 1 cup 38.9 164.16 16.42 7.6 excellent

Bok Choy 1 cup 20.4 158.10 15.81 14.0 excellent

Yogurt 1 cup 149.4 296.45 29.64 3.6 very good

Swiss Chard 1 cup 35.0 101.50 10.15 5.2 very good

Kale 1 cup 36.4 93.60 9.36 4.6 very good

Cinnamon 2 tsp 12.8 52.10 5.21 7.3 very good

Sesame Seeds 0.25 cup 206.3 351.00 35.10 3.1 good

Sardines 3.20 oz 188.7 346.54 34.65 3.3 good

Cheese 1 oz 114.2 204.40 20.44 3.2 good

Cow's milk 4 oz 74.4 137.86 13.79 3.3 good

Cabbage 1 cup 43.5 63.00 6.30 2.6 good

Broccoli 1 cup 54.6 62.40 6.24 2.1 good

Brussels Sprouts 1 cup 56.2 56.16 5.62 1.8 good

Green Beans 1 cup 43.8 55.00 5.50 2.3 good

Oranges 1 medium 61.6 52.40 5.24 1.5 good

Summer Squash 1 cup 36.0 48.60 4.86 2.4 good

Fennel 1 cup 27.0 42.63 4.26 2.8 good

Parsley 0.50 cup 10.9 41.95 4.20 6.9 good

Asparagus 1 cup 39.6 41.40 4.14 1.9 good

Celery 1 cup 16.2 40.40 4.04 4.5 good

Cumin 2 tsp 15.8 39.10 3.91 4.5 good

Basil 0.50 cup 4.9 37.52 3.75 13.8 good

Garlic 6 cloves 26.8 32.58 3.26 2.2 good

Oregano 2 tsp 5.3 31.94 3.19 10.8 good

Leeks 1 cup 32.2 31.20 3.12 1.7 good

Romaine Lettuce 2 cups 16.0 31.02 3.10 3.5 good

Cloves 2 tsp 11.5 26.54 2.65 4.2 good

Black Pepper 2 tsp 14.6 25.69 2.57 3.2 good

http://www.babycenter.com/0_calcium-in-your-pregnancy-diet_665.bc

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=111

































Choline

Daily amount: 450 mg


choline

Food

Serving

Size Cals

Amount

(mg)

DRI/DV

(%)

Nutrient

Density

World's

Healthiest

Foods Rating

Eggs 1 each 77.5 146.90 34.56 8.0 excellent

Shrimp 4 oz 134.9 153.54 36.13 4.8 very good

Scallops 4 oz 125.9 125.53 29.54 4.2 very good

Cod 4 oz 96.4 90.38 21.27 4.0 very good

Collard Greens 1 cup 62.7 72.96 17.17 4.9 very good

Brussels Sprouts 1 cup 56.2 63.34 14.90 4.8 very good

Broccoli 1 cup 54.6 62.56 14.72 4.9 very good


Cauliflower 1 cup 28.5 48.48 11.41 7.2 very good

Asparagus 1 cup 39.6 46.98 11.05 5.0 very good

Spinach 1 cup 41.4 35.46 8.34 3.6 very good

Chicken 4 oz 187.1 96.73 22.76 2.2 good

Turkey 4 oz 166.7 94.57 22.25 2.4 good

Tuna 4 oz 147.4 88.00 20.71 2.5 good

Salmon 4 oz 157.6 81.65 19.21 2.2 good

Beef 4 oz 132.7 73.82 17.37 2.4 good

Sardines 3.20 oz 188.7 68.04 16.01 1.5 good

Green Peas 1 cup 115.7 40.91 9.63 1.5 good

Cabbage 1 cup 43.5 32.10 7.55 3.1 good

Mushrooms, Shiitake 0.50 cup 40.6 26.68 6.28 2.8 good


Bok Choy 1 cup 20.4 20.57 4.84 4.3 good

Mushrooms, Crimini 1 cup 15.8 15.91 3.74 4.3 good


Miso 1 TBS 34.2 12.41 2.92 1.5 good

Tomatoes 1 cup 32.4 12.06 2.84 1.6 good

http://www.babycenter.com/0_choline-in-your-pregnancy-diet_10325647.bc



























Chromium

Daily amount: 30 mcg


chromium

Food

Serving

Size Cals

Amount

(mcg)

DRI/DV

(%)

Nutrient

Density

World's

Healthiest

Foods Rating

Broccoli 1 cup 54.6 18.55 53.00 17.5 excellent

Barley 0.33 cup 217.1 8.16 23.31 1.9 good

Oats 0.25 cup 151.7 5.38 15.37 1.8 good



Romaine Lettuce 2 cups 16.0 1.25 3.57 4.0 good


http://www.babycenter.com/0_chromium-in-your-pregnancy-diet_663.bc








Copper

Daily amount: 1 mg


copper

Food

Serving

Size Cals

Amount

(mg)

DRI/DV

(%)

Nutrient

Density

World's

Healthiest

Foods Rating

Sesame Seeds 0.25 cup 206.3 1.47 163.33 14.3 excellent

Cashews 0.25 cup 221.2 0.88 97.78 8.0 excellent

Soybeans 1 cup 297.6 0.70 77.78 4.7 excellent

Mushrooms, Shiitake 0.50 cup 40.6 0.65 72.22 32.0 excellent



Mushrooms, Crimini 1 cup 15.8 0.36 40.00 45.5 excellent


Asparagus 1 cup 39.6 0.30 33.33 15.2 excellent

Swiss Chard 1 cup 35.0 0.29 32.22 16.6 excellent

Kale 1 cup 36.4 0.20 22.22 11.0 excellent


Summer Squash 1 cup 36.0 0.19 21.11 10.6 excellent

Sunflower Seeds 0.25 cup 204.4 0.63 70.00 6.2 very good

Tempeh 4 oz 222.3 0.61 67.78 5.5 very good

Garbanzo Beans 1 cup 269.0 0.58 64.44 4.3 very good

Lentils 1 cup 229.7 0.50 55.56 4.4 very good

Walnuts 0.25 cup 196.2 0.48 53.33 4.9 very good

Lima Beans 1 cup 216.2 0.44 48.89 4.1 very good

Pumpkin Seeds 0.25 cup 180.3 0.43 47.78 4.8 very good

Tofu 4 oz 164.4 0.43 47.78 5.2 very good

Peanuts 0.25 cup 206.9 0.42 46.67 4.1 very good

Kidney Beans 1 cup 224.8 0.38 42.22 3.4 very good

Olives 1 cup 154.6 0.34 37.78 4.4 very good

Sweet Potato 1 medium 180.0 0.32 35.56 3.6 very good


Green Peas 1 cup 115.7 0.24 26.67 4.1 very good

Almonds 0.25 cup 132.2 0.23 25.56 3.5 very good

Grapes 1 cup 104.2 0.19 21.11 3.6 very good

Pineapple 1 cup 82.5 0.18 20.00 4.4 very good

Winter Squash 1 cup 75.8 0.17 18.89 4.5 very good

Flax Seeds 2 TBS 74.8 0.17 18.89 4.5 very good


Beets 1 cup 74.8 0.13 14.44 3.5 very good

Raspberries 1 cup 64.0 0.11 12.22 3.4 very good

Tomatoes 1 cup 32.4 0.11 12.22 6.8 very good


Kiwifruit 1 2 inches 42.1 0.09 10.00 4.3 very good

http://www.babycenter.com/0_copper-in-your-pregnancy-diet_677.bc







































Folic Acid

Daily amount: at least 600 mcg during pregnancy


folate

Food

Serving

Size Cals

Amount

(mcg)

DRI/DV

(%)

Nutrient

Density

World's

Healthiest

Foods Rating

Lentils 1 cup 229.7 358.38 89.59 7.0 excellent




Beets 1 cup 74.8 136.00 34.00 8.2 excellent

Cauliflower 1 cup 28.5 54.56 13.64 8.6 excellent

Parsley 0.50 cup 10.9 46.21 11.55 19.0 excellent

Black Beans 1 cup 227.0 256.28 64.07 5.1 very good

Kidney Beans 1 cup 224.8 230.10 57.52 4.6 very good



Bell Peppers 1 cup 28.5 42.32 10.58 6.7 very good

Green Beans 1 cup 43.8 41.25 10.31 4.2 very good

Celery 1 cup 16.2 36.36 9.09 10.1 very good

Cabbage 1 cup 43.5 36.00 9.00 3.7 very good

Summer Squash 1 cup 36.0 36.00 9.00 4.5 very good

Strawberries 1 cup 46.1 34.56 8.64 3.4 very good


Fennel 1 cup 27.0 23.49 5.87 3.9 very good

Dried Peas 1 cup 231.3 127.40 31.85 2.5 good

Avocado 1 cup 240.0 121.50 30.38 2.3 good

Peanuts 0.25 cup 206.9 87.60 21.90 1.9 good

Sunflower Seeds 0.25 cup 204.4 79.45 19.86 1.7 good

Quinoa 0.75 cup 222.0 77.70 19.43 1.6 good

Winter Squash 1 cup 75.8 41.00 10.25 2.4 good


Onions 1 cup 92.4 31.50 7.88 1.5 good

Pineapple 1 cup 82.5 29.70 7.42 1.6 good

Raspberries 1 cup 64.0 25.83 6.46 1.8 good

Carrots 1 cup 50.0 23.18 5.79 2.1 good

Beet Greens 1 cup 38.9 20.16 5.04 2.3 good

Mushrooms, Crimini 1 cup 15.8 18.00 4.50 5.1 good

Kiwifruit 1 2 inches 42.1 17.25 4.31 1.8 good

Kale 1 cup 36.4 16.90 4.22 2.1 good

Swiss Chard 1 cup 35.0 15.75 3.94 2.0 good


Basil 0.50 cup 4.9 14.42 3.60 13.3 good

Eggplant 1 cup 34.6 13.86 3.46 1.8 good

Lemons and Limes 0.25 cup 13.4 12.20 3.05 4.1 good

http://www.babycenter.com/0_folic-acid-why-you-need-it-before-and-during-pregnancy_476.bc








































Iodine

Daily amount: 220 mcg


iodine

Food

Serving

Size Cals

Amount

(mcg)

DRI/DV

(%)

Nutrient

Density

World's

Healthiest

Foods Rating

Sea Vegetables 1 TBS 10.8 750.00 500.00 829.5 excellent

Scallops 4 oz 125.9 135.00 90.00 12.9 excellent

Cod 4 oz 96.4 132.00 88.00 16.4 excellent

Yogurt 1 cup 149.4 71.05 47.37 5.7 very good


Cow's milk 4 oz 74.4 28.06 18.71 4.5 very good

Eggs 1 each 77.5 27.00 18.00 4.2 very good

Strawberries 1 cup 46.1 12.96 8.64 3.4 very good

Sardines 3.20 oz 188.7 36.00 24.00 2.3 good

Salmon 4 oz 157.6 32.00 21.33 2.4 good

Tuna 4 oz 147.4 23.00 15.33 1.9 good

http://www.babycenter.com/0_iodine-in-your-pregnancy-diet_667.bc












Iron

Daily amount: 27 mg (almost double the amount for women who aren't pregnant)


iron

Food

Serving

Size Cals

Amount

(mg)

DRI/DV

(%)

Nutrient

Density

World's

Healthiest

Foods Rating



Cumin 2 tsp 15.8 2.79 15.50 17.7 excellent


Turmeric 2 tsp 15.6 1.82 10.11 11.7 excellent

Beet Greens 1 cup 38.9 2.74 15.22 7.0 very good


Bok Choy 1 cup 20.4 1.77 9.83 8.7 very good


Mustard Greens 1 cup 36.4 1.22 6.78 3.4 very good

Chili Peppers 2 tsp 15.2 0.93 5.17 6.1 very good

Romaine Lettuce 2 cups 16.0 0.91 5.06 5.7 very good

Soybeans 1 cup 297.6 8.84 49.11 3.0 good

Lentils 1 cup 229.7 6.59 36.61 2.9 good


Olives 1 cup 154.6 4.44 24.67 2.9 good

Navy Beans 1 cup 254.8 4.30 23.89 1.7 good

Kidney Beans 1 cup 224.8 3.93 21.83 1.7 good

Black Beans 1 cup 227.0 3.61 20.06 1.6 good

Pinto Beans 1 cup 244.5 3.57 19.83 1.5 good

Tofu 4 oz 164.4 3.02 16.78 1.8 good

Pumpkin Seeds 0.25 cup 180.3 2.84 15.78 1.6 good


Beef 4 oz 132.7 2.10 11.67 1.6 good


Beets 1 cup 74.8 1.34 7.44 1.8 good

Kale 1 cup 36.4 1.17 6.50 3.2 good


Cabbage 1 cup 43.5 0.99 5.50 2.3 good

Thyme 2 TBS 4.8 0.84 4.67 17.3 good


Oregano 2 tsp 5.3 0.74 4.11 14.0 good

Basil 0.50 cup 4.9 0.67 3.72 13.7 good


Fennel 1 cup 27.0 0.64 3.56 2.4 good

Sea Vegetables 1 TBS 10.8 0.56 3.11 5.2 good


Cloves 2 tsp 11.5 0.50 2.78 4.3 good


http://www.babycenter.com/0_iron-in-your-pregnancy-diet_1468.bc








































Magnesium



magnesium

Food

Serving

Size Cals

Amount

(mg)

DRI/DV

(%)

Nutrient

Density

World's

Healthiest

Foods Rating






Turnip Greens 1 cup 28.8 31.68 7.92 4.9 very good




Quinoa 0.75 cup 222.0 118.40 29.60 2.4 good

Cashews 0.25 cup 221.2 116.80 29.20 2.4 good

Sunflower Seeds 0.25 cup 204.4 113.75 28.44 2.5 good

Brown Rice 1 cup 216.4 83.85 20.96 1.7 good

Barley 0.33 cup 217.1 81.57 20.39 1.7 good

Millet 1 cup 207.1 76.56 19.14 1.7 good


Oats 0.25 cup 151.7 69.03 17.26 2.0 good

Tofu 4 oz 164.4 65.77 16.44 1.8 good

Almonds 0.25 cup 132.2 61.64 15.41 2.1 good

Wheat 1 cup 151.1 58.24 14.56 1.7 good


Tuna 4 oz 147.4 47.63 11.91 1.5 good

Scallops 4 oz 125.9 41.96 10.49 1.5 good

Collard Greens 1 cup 62.7 39.90 9.97 2.9 good

Beets 1 cup 74.8 39.10 9.78 2.4 good



Raspberries 1 cup 64.0 27.06 6.76 1.9 good


Cabbage 1 cup 43.5 25.50 6.38 2.6 good

Asparagus 1 cup 39.6 25.20 6.30 2.9 good

Kale 1 cup 36.4 23.40 5.85 2.9 good



Strawberries 1 cup 46.1 18.72 4.68 1.8 good

Mustard Greens 1 cup 36.4 18.20 4.55 2.2 good

Cumin 2 tsp 15.8 15.37 3.84 4.4 good

Parsley 0.50 cup 10.9 15.20 3.80 6.3 good

Watermelon 1 cup 45.6 15.20 3.80 1.5 good

http://www.babycenter.com/0_magnesium-in-your-pregnancy-diet_659.bc








































Manganese

Daily amount: 2 mg


manganese

Food

Serving

Size Cals

Amount

(mg)

DRI/DV

(%)

Nutrient

Density

World's

Healthiest

Foods Rating

Cloves 2 tsp 11.5 2.53 126.50 197.8 excellent

Oats 0.25 cup 151.7 1.92 96.00 11.4 excellent

Brown Rice 1 cup 216.4 1.76 88.00 7.3 excellent

Garbanzo Beans 1 cup 269.0 1.69 84.50 5.7 excellent


Pineapple 1 cup 82.5 1.53 76.50 16.7 excellent

Collard Greens 1 cup 62.7 0.97 48.50 13.9 excellent

Cinnamon 2 tsp 12.8 0.91 45.50 63.8 excellent

Raspberries 1 cup 64.0 0.82 41.00 11.5 excellent

Black Pepper 2 tsp 14.6 0.74 37.00 45.7 excellent



Strawberries 1 cup 46.1 0.56 28.00 10.9 excellent




Summer Squash 1 cup 36.0 0.38 19.00 9.5 excellent

Turmeric 2 tsp 15.6 0.34 17.00 19.6 excellent

Sea Vegetables 1 TBS 10.8 0.31 15.50 25.7 excellent

Garlic 6 cloves 26.8 0.30 15.00 10.1 excellent

Basil 0.50 cup 4.9 0.24 12.00 44.3 excellent



Tempeh 4 oz 222.3 1.46 73.00 5.9 very good

Rye 0.33 cup 188.5 1.44 72.00 6.9 very good

Soybeans 1 cup 297.6 1.42 71.00 4.3 very good

Tofu 4 oz 164.4 1.34 67.00 7.3 very good

Barley 0.33 cup 217.1 1.19 59.50 4.9 very good

Quinoa 0.75 cup 222.0 1.17 58.50 4.7 very good

Wheat 1 cup 151.1 1.11 55.50 6.6 very good

Walnuts 0.25 cup 196.2 1.02 51.00 4.7 very good


Lentils 1 cup 229.7 0.98 49.00 3.8 very good

Lima Beans 1 cup 216.2 0.97 48.50 4.0 very good

Navy Beans 1 cup 254.8 0.96 48.00 3.4 very good

Sesame Seeds 0.25 cup 206.3 0.89 44.50 3.9 very good


Buckwheat 1 cup 154.6 0.68 34.00 4.0 very good


http://www.babycenter.com/0_manganese-in-your-pregnancy-diet_750.bc








































Pantothenic Acid

Daily amount: 6 mg


pantothenic acid

Food

Serving

Size Cals

Amount

(mg)

DRI/DV

(%)

Nutrient

Density

World's

Healthiest

Foods Rating

Mushrooms, Shiitake 0.50 cup 40.6 2.61 52.20 23.1 excellent

Mushrooms, Crimini 1 cup 15.8 1.08 21.60 24.5 excellent








Cucumber 1 cup 15.6 0.27 5.40 6.2 very good


Avocado 1 cup 240.0 2.08 41.60 3.1 good

Lentils 1 cup 229.7 1.26 25.20 2.0 good


Chicken 4 oz 187.1 1.09 21.80 2.1 good

Turkey 4 oz 166.7 1.02 20.40 2.2 good

Yogurt 1 cup 149.4 0.95 19.00 2.3 good

Salmon 4 oz 157.6 0.92 18.40 2.1 good

Rye 0.33 cup 188.5 0.81 16.20 1.5 good

Beef 4 oz 132.7 0.77 15.40 2.1 good

Eggs 1 each 77.5 0.70 14.00 3.3 good

Potatoes 1 medium 160.9 0.65 13.00 1.5 good

Wheat 1 cup 151.1 0.63 12.60 1.5 good

Corn 1 each 73.9 0.61 12.20 3.0 good

Shrimp 4 oz 134.9 0.59 11.80 1.6 good

http://www.babycenter.com/0_pantothenic-acid-in-your-pregnancy-diet_657.bc


























Phosphorus


#1: Seeds (Pumpkin & Squash)

Phosphorous in 100g Per cup (129g) Per ounce (28g)

1233mg (123% DV) 1591mg (159% DV) 345mg (35% DV)

Other Seeds High in Phosphorous (%DV per ounce): Sunflower Seeds (32%), Chia Seeds (24%), Sesame Seeds (22%),

Watermelon Seeds (21%), and Flaxseeds (18%). Click to see complete nutrition facts.

#2: Cheese (Romano)

Phosphorous in 100g Per package (142g) Per ounce (28g)

760mg (76% DV) 1079mg (108% DV) 213mg (21% DV)

Other Types of Cheese High in Phosphorous (%DV per ounce): Parmesan (23%), Goat Cheese (20%), Nonfat

Mozzarella (18%), Gruyere and Swiss (17%), Gouda, Edam and Nonfat Cream Cheese (15%). Click to see complete

nutrition facts.

#3: Fish (Salmon)

Phosphorous in 100g Per 1/2 Fillet (154g) Per 3oz (85g)

371mg (37% DV) 571mg (57% DV) 315mg (32% DV)

Other Fish High in Phosphorous (%DV per 3oz Cooked): Carp (45%), American Shad (30%), Whitefish and Cod (29%),

Tuna (28%), and Mackerel (27%). Click to see complete nutrition facts.

#4: Shellfish (Scallops)

Phosphorous in 100g (Cooked) Per 3oz (85g) Per ounce (28g)

426mg (43% DV) 362mg (36% DV) 121mg (12% DV)

Other Shellfish High in Phosphorous (%DV per 3oz Cooked): Clams (29%), Shrimp (26%), Mussels and Crab (24%). Click to see complete nutrition facts.

#5: Nuts (Brazil)

Phosphorous in 100g Per cup (133g) Per ounce (28g)

725mg (73% DV) 964mg (96% DV) 203mg (20% DV)

Other Nuts High in Phosphorous (%DV per ounce): Pine Nuts (16%), Almonds and Cashews (14%), and Pistachios

(13%). Click to see complete nutrition facts.

#6: Pork (Lean Sirloin)

Phosphorous in 100g Per roast (638g) Per 3oz (85g)

311mg (31% DV) 1984mg (198% DV) 264mg (26% DV)

A Lean Pork Chop (180g) provides (55%) DV. Click to see complete nutrition facts.

http://www.babycenter.com/0_phosphorus-in-your-pregnancy-diet_676.bc

http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=12014&t=12014&h=12014&s=100&e=129.0&r=28.4




http://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=90240&t=90240&h=&s=100&e=85.0&r=100



#7: Beef & Veal (Lean Beef)

Phosphorous in 100g Per piece (283g) Per 3oz (85g)

286mg (29% DV) 809mg (81% DV) 243mg (24% DV)

Veal leg provides (25%) per 3oz of phosphorus. Click to see complete nutrition facts.

#8: Low Fat Dairy (Nonfat Yogurt)

Phosphorous 100g Per cup (245g) Per container (227g)

157mg (16% DV) 385mg (38% DV) 356mg (36% DV)

1 cup of Nonfat Milk provides 25% DV of phosphorus. Click to see complete nutrition facts.

#9: Soya Foods (Tofu)

Phosphorous in 100g Per 3oz (85g) Per ounce (28g)

287mg (29% DV) 241mg (24% DV) 80mg (8% DV)

Soybeans (Edamame) are Also High in Phosphorous: providing (18%) DV per ounce. Click to see complete nutrition

facts.

#10: Beans & Lentils (Lentils)

Phosphorous in 100g Per cup (198g) Per tablespoon (12g)

180mg (18% DV) 356mg (36% DV) 22mg (2% DV)

Other Beans and Lentils High in Phosphorous (%DV per cup cooked): Adzuki (39%), Yellow Beans (32%), White

Beans (30%), Chickpeas and Black Turtle Beans (28%), Pinto and Kidney Beans (25%). Click to see complete nutrition

facts.







Potassium

Daily amount: 4,700 mg


potassium

Food

Serving

Size Cals

Amount

(mg)

DRI/DV

(%)

Nutrient

Density

World's

Healthiest

Foods Rating









Carrots 1 cup 50.0 390.40 11.15 4.0 very good

Fennel 1 cup 27.0 360.18 10.29 6.9 very good





Sweet Potato 1 medium 180.0 950.00 27.14 2.7 good

Potatoes 1 medium 160.9 925.55 26.44 3.0 good


Lentils 1 cup 229.7 730.62 20.87 1.6 good

Avocado 1 cup 240.0 727.50 20.79 1.6 good



Tuna 4 oz 147.4 597.61 17.07 2.1 good


Salmon 4 oz 157.6 492.15 14.06 1.6 good

Banana 1 medium 105.0 422.44 12.07 2.1 good

http://www.babycenter.com/0_potassium-in-your-pregnancy-diet_655.bc


























Riboflavin

Daily amount: 1.4 mg


vitamin B2

Food

Serving

Size Cals

Amount

(mg)

DRI/DV

(%)

Nutrient

Density

World's

Healthiest

Foods Rating




Eggs 1 each 77.5 0.26 20.00 4.6 very good



Green Beans 1 cup 43.8 0.12 9.23 3.8 very good

Mushrooms, Shiitake 0.50 cup 40.6 0.12 9.23 4.1 very good




Yogurt 1 cup 149.4 0.35 26.92 3.2 good

Almonds 0.25 cup 132.2 0.23 17.69 2.4 good

Turkey 4 oz 166.7 0.23 17.69 1.9 good


Sardines 3.20 oz 188.7 0.21 16.15 1.5 good


Tuna 4 oz 147.4 0.16 12.31 1.5 good

Beef 4 oz 132.7 0.14 10.77 1.5 good



Grapes 1 cup 104.2 0.11 8.46 1.5 good

Cabbage 1 cup 43.5 0.09 6.92 2.9 good

Carrots 1 cup 50.0 0.07 5.38 1.9 good


http://www.babycenter.com/0_riboflavin-in-your-pregnancy-diet_672.bc


























Thiamine



vitamin B1

Food

Serving

Size Cals

Amount

(mg)

DRI/DV

(%)

Nutrient

Density

World's

Healthiest

Foods Rating


Sunflower Seeds 0.25 cup 204.4 0.52 43.33 3.8 very good






Eggplant 1 cup 34.6 0.08 6.67 3.5 very good

Romaine Lettuce 2 cups 16.0 0.07 5.83 6.6 very good


Barley 0.33 cup 217.1 0.40 33.33 2.8 good


Lentils 1 cup 229.7 0.33 27.50 2.2 good

Oats 0.25 cup 151.7 0.30 25.00 3.0 good



Peanuts 0.25 cup 206.9 0.23 19.17 1.7 good


Tofu 4 oz 164.4 0.18 15.00 1.6 good

Tuna 4 oz 147.4 0.15 12.50 1.5 good

Pineapple 1 cup 82.5 0.13 10.83 2.4 good




Onions 1 cup 92.4 0.09 7.50 1.5 good

http://www.babycenter.com/0_thiamine-in-your-pregnancy-diet_668.bc


























Vitamin A

Daily amount: 770 mcg RAE (retinol activity equivalents) OR 2,565 IU (international units)


vitamin A

Food

Serving

Size Cals

Amount

(mcg RAE)

DRI/DV

(%)

Nutrient

Density

World's

Healthiest

Foods Rating

Sweet Potato 1 medium 180.0 1921.80 213.53 21.4 excellent

Carrots 1 cup 50.0 1019.07 113.23 40.7 excellent



Winter Squash 1 cup 75.8 535.36 59.48 14.1 excellent

Romaine Lettuce 2 cups 16.0 409.37 45.49 51.2 excellent


Cantaloupe 1 cup 54.4 270.56 30.06 9.9 excellent

Bell Peppers 1 cup 28.5 144.03 16.00 10.1 excellent




Chili Peppers 2 tsp 15.2 80.05 8.89 10.5 very good


Basil 0.50 cup 4.9 55.91 6.21 22.9 very good

Papaya 1 medium 118.7 131.10 14.57 2.2 good

Shrimp 4 oz 134.9 102.06 11.34 1.5 good

Eggs 1 each 77.5 74.50 8.28 1.9 good


Grapefruit 0.50 medium 41.0 59.33 6.59 2.9 good

Cow's milk 4 oz 74.4 56.12 6.24 1.5 good


Watermelon 1 cup 45.6 43.24 4.80 1.9 good

Leeks 1 cup 32.2 42.22 4.69 2.6 good

Apricot 1 whole 16.8 33.70 3.74 4.0 good

http://www.babycenter.com/0_vitamin-a-in-your-pregnancy-diet_675.bc


























Vitamin B6



vitamin B6

Food

Serving

Size Cals

Amount

(mg)

DRI/DV

(%)

Nutrient

Density

World's

Healthiest

Foods Rating

Tuna 4 oz 147.4 1.18 69.41 8.5 excellent


Cabbage 1 cup 43.5 0.34 20.00 8.3 excellent




Garlic 6 cloves 26.8 0.22 12.94 8.7 excellent


Turkey 4 oz 166.7 0.92 54.12 5.8 very good

Beef 4 oz 132.7 0.74 43.53 5.9 very good

Chicken 4 oz 187.1 0.68 40.00 3.8 very good

Salmon 4 oz 157.6 0.64 37.65 4.3 very good


Potatoes 1 medium 160.9 0.54 31.76 3.6 very good

Banana 1 medium 105.0 0.43 25.29 4.3 very good







Carrots 1 cup 50.0 0.17 10.00 3.6 very good



Mustard Greens 1 cup 36.4 0.14 8.24 4.1 very good

http://www.babycenter.com/0_vitamin-b6-in-your-pregnancy-diet_666.bc


























Vitamin C

Daily amount: 85 mg


vitamin C

Food

Serving

Size Cals

Amount

(mg)

DRI/DV

(%)

Nutrient

Density

World's

Healthiest

Foods Rating

Papaya 1 medium 118.7 168.08 224.11 34.0 excellent



Brussels Sprouts 1 cup 56.2 96.72 128.96 41.3 excellent

Strawberries 1 cup 46.1 84.67 112.89 44.1 excellent

Pineapple 1 cup 82.5 78.87 105.16 22.9 excellent

Oranges 1 medium 61.6 69.69 92.92 27.2 excellent

Kiwifruit 1 2 inches 42.1 63.96 85.28 36.5 excellent

Cantaloupe 1 cup 54.4 58.72 78.29 25.9 excellent



Cabbage 1 cup 43.5 51.60 68.80 28.5 excellent


Grapefruit 0.50 medium 41.0 44.03 58.71 25.8 excellent


Raspberries 1 cup 64.0 32.23 42.97 12.1 excellent


Tomatoes 1 cup 32.4 24.66 32.88 18.3 excellent

Lemons and Limes 0.25 cup 13.4 23.61 31.48 42.2 excellent



Fennel 1 cup 27.0 10.44 13.92 9.3 excellent

Thyme 2 TBS 4.8 7.68 10.24 38.0 excellent



http://www.babycenter.com/0_vitamin-c-in-your-pregnancy-diet_660.bc


























Vitamin D

Daily amount: 5 mcg (200 IU) or more


vitamin D

Food

Serving

Size Cals

Amount

(IU)

DRI/DV

(%)

Nutrient

Density

World's

Healthiest

Foods Rating

Salmon 4 oz 157.6 511.43 127.86 14.6 excellent

Sardines 3.20 oz 188.7 175.09 43.77 4.2 very good


Tuna 4 oz 147.4 92.99 23.25 2.8 good

Eggs 1 each 77.5 43.50 10.88 2.5 good


http://www.babycenter.com/0_vitamin-d-in-your-pregnancy-diet_661.bc







Zinc

Daily amount: 11 mg


zinc

Food

Serving

Size Cals

Amount

(mg)

DRI/DV

(%)

Nutrient

Density

World's

Healthiest

Foods Rating

Beef 4 oz 132.7 4.09 37.18 5.0 very good



Lamb 4 oz 350.4 3.87 35.18 1.8 good


Pumpkin Seeds 0.25 cup 180.3 2.52 22.91 2.3 good

Garbanzo Beans 1 cup 269.0 2.51 22.82 1.5 good

Lentils 1 cup 229.7 2.51 22.82 1.8 good

Cashews 0.25 cup 221.2 2.31 21.00 1.7 good

Quinoa 0.75 cup 222.0 2.02 18.36 1.5 good

Turkey 4 oz 166.7 1.95 17.73 1.9 good

Shrimp 4 oz 134.9 1.85 16.82 2.2 good

Tofu 4 oz 164.4 1.78 16.18 1.8 good

Scallops 4 oz 125.9 1.76 16.00 2.3 good


Oats 0.25 cup 151.7 1.55 14.09 1.7 good

Yogurt 1 cup 149.4 1.45 13.18 1.6 good


Swiss Chard 1 cup 35.0 0.58 5.27 2.7 good


Miso 1 TBS 34.2 0.44 4.00 2.1 good

Parsley 0.50 cup 10.9 0.33 3.00 4.9 good


Bok Choy 1 cup 20.4 0.29 2.64 2.3 good

http://www.babycenter.com/0_zinc-in-your-pregnancy-diet_673.bc

























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