Nutritional Info

RDA B12 (mcg/day)
Male
0 – 6 months: 0.4
7 – 12 months: 0.5
1 – 3 years: 0.9
4 – 8 years: 1.2
9 – 13 years: 1.8
14+ years: 2.4

Female
0 – 6 months: 0.4
7 – 12 months: 0.5
1 – 3 years: 0.9
4 – 8 years: 1.2
9 – 13 years: 1.8
14+ years: 2.4

[source]

RDA Calcium (mg/day)
Male
0 – 6 months: 200
7 – 12 months: 260
1 – 3 years: 700
4 – 8 years: 1,000
9 – 13 years: 1,300
14 – 18 years: 1,300
19 – 50 years: 1,000
51 – 70 years: 1,000
71+ years: 1,200

Female
0 – 6 months: 200
7 – 12 months: 260
1 – 3 years: 700
4 – 8 years: 1,000
9 – 13 years: 1,300
14 – 18 years: 1,300
19 – 50 years: 1,000
51 – 70 years: 1,200
71+ years: 1,200

[source]


RDA Iron (mg/day)
Male
7 – 12 months: 11
1 – 3 years: 7
4 – 8 years: 10
9 – 13 years: 8
14 – 18 years: 11
19 – 50 years: 8
51+ years: 8

Female
7 – 12 months: 11
1 – 3 years: 7
4 – 8 years: 10
9 – 13 years: 8
14 – 18 years: 15
19 – 50 years: 18
51+ years: 8

[source]

Almonds, dry roasted, without salt added
Serving size: 1 cup whole kernels (138g)

Calories: 824
Calories from Fat: 610
Total Fat: 73g
Saturated Fat: 6g
Cholesterol: 0mg
Sodium: 1mg
Total Carbohydrate: 27g
Dietary Fiber: 16g
Sugars: 7g
Protein: 30g

USRDA Values
Vitamin A: 0%
Calcium: 37%
Vitamin C: 0%
Iron: 35%

[source]

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
Serving size: 1 cup (164g)

Calories: 269
Calories from Fat: 36
Total Fat: 4g
Saturated Fat: 0g
Trans Fat
Cholesterol: 0mg
Sodium: 11mg
Total CArbohydrate: 45g
Dietary Fiber: 12g
Sugars: 8g
Protein: 15g

USRDA Values
Vitamin A: 1%
Calcium: 8%
Vitamin C: 4%
Iron: 26%

[source]

Soybeans, mature cooked, boiled, without salt
Serving size: 1 cup (172g)

Calories: 298
Calories from Fat: 129
Total Fat: 15g
Cholesterol: 0mg
Sodium: 2mg
Total Carbohydrate: 17g
Dietary Fiber: 10g
Sugars: 5g
Protein: 29g

USRDA Values
Vitaim A: 0%
Calcium: 18%
Vitamin C: 5%
Iron: 49%

[source]

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