Message #18049

[mccoy]

How to achieve the minimum target of 4 mg/d of zinc with vegetarian foods? Soem examples:

-130 grams of walnuts or almonds,
130 grams of lentils, beans
-100 grams of parmesan cheese (certain), cheese in general (uncertain)
-4 cups milk (1 liter)
-40 grams pumpkin & squash seed
-70 grams cashew nuts
-80 grams sunflower seeds
-100 grams palm hearts
-200 grams sprouted soybeans
-55 grams oil roasted peanuts
-220 grams of bread or rice (Whole grain)
-500 grams of spinachs