RDA’s for Nick / Protocol / Blueprint
possible conditions:
no smell
| Nutrient | RDA | My Top Pick Foods |
| lutein | 6 mg | corn tortilla 4 mg 1 cup corn 1.4 mg 1 cup? green beans 1 mg corn chips 1.7 mg sweet potato 1.5 mg 2 eggs .25 mg |
| zeaxanthin | ||
| vitamin C | yellow bell pepper 342 mg green chili peppers 242 mg orange 83 mg 2 tbsp parsley 10 mg | |
| copper | 1 slice calf liver 10.3 mg 1 oz of sunflower seeds – 0.51 mg sesame seeds 0.46 1 oz of cashews 0.46 mg 1 oz of almonds contains 0.29 mg | |
| Magnesium | 1/4 cup of pumpkin seeds 150 mg 1/4 cup almonds 80 mg 1/4 cup of cashews 72 mg Total = 380 mg of magnesium foods | |
| Vitamin A – retinol | 3 oz beef liver 8014 mcg | |
| Vitamin A – retinal | retinal foods | |
| Zinc | 3 oz of calf liver 10 mg 1/4 cup sunflower seeds 1.9 mg 4 oz of beef 4.09 mg 1/4 peanuts 3.31 mg zinc foods | |
| Iron | 3.5 oz of raw spinach 2.7 mg, non-heme 3.5 oz of ground beef 2.7 mg 1 oz of pumpkin seeds 2.5 mg 1 oz cashews 1.1 mg Total = 9 mg Iron foods | |
| vitamin E | 1/4 cup sunflower seeds 12.31 mg 1/4 cup almonds 6.03 mg ATE vitamin E Foods | |
| vitamin B1 | salmon beef liver green peas sunflower seeds | |
| potassium | 1 cup sweet potatoes 950 mg 1 cup potatoes 925. 55 mg 4 oz tuna 597.61 mg 1 cup carrots 390.4 mg 1/2 cup tomatoes 213.3 mg 1 oz Planters Salted cocktail peanuts 200 mg 1 oz GV cashews 160 mg potassium foods | |
