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Minerals - covering the daily requirement

minerals Reference value Example source of food
100 g of food contains ...sodium

Estimated adequate supply

Women: 1,500 mg
Men: 1,500 mg

Ham (cooked): 965 mg,
Rye bread: 523 mg,
Emmentaler (45% F.i.Tr.): 280 mg.

Note:
One gram of table salt contains 400 mg of sodium.chloride

Estimated adequate supply

Women: 2,300 mg
Men: 2,300 mg

One gram of table salt contains 600 mg of chloride.

Note:
Mineral water can also contribute to the supply. They contain chloride if the chloride content is> 200 mg / l.potassium

Estimated adequate supply

Women: 4,000 mg
Breastfeeding: 4,400 mg
Men: 4,000 mg

Cocoa powder (slightly de-oiled): 1,920 mg,
dried apricots: 1,370 mg,
Potato (cooked, with peel): 443 mg,
Mushrooms: 390 mg,
Banana: 382 mg,
Whole grain bread with sunflower seeds: 250 mg.calcium

Women: 1,000 mg
Men: 1,000 mg

Gouda (40% F.i.Tr.): 800 mg,
Yogurt (1.5% fat): 123 mg,
Broccoli: 58 mg,
Fennel: 38 mg.

Note:
Mineral waters can also
contribute to the supply. They are rich in calcium when the calcium content is> 150 mg / l.phosphorus

Women: 700 mg
Pregnant women: 800 mg
Breastfeeding: 900 mg
Men: 700 mg

Fruit muesli (without sugar): 325 mg,
Turkey meat (breast, skinless): 200 mg,
Plaice: 198 mg,
Rye bread: 118 mg,
Buttermilk: 90 mg,
Potatoes (cooked, with peel): 50 mg.magnesium Women: 300 mg
Pregnant women: 310 mg
Breastfeeding: 390 mg
Men: 350 mg Cashew nuts: 270 mg,
Lentils: 129 mg,
Brown rice: 119 mg,
Whole grain bread with sunflower seeds: 106 mg,
Spinach: 58 mg.iron

Women: 15 mg
Pregnant women: 30 mg
Breastfeeding: 20 mg
Men: 10 mg

Pumpkin seeds: 12.5 mg,
Lentils: 8 mg,
Liver sausage (lean): 5.5 mg,
Tofu: 5.4 mg,
Rye bread: 2.5 mg,
Beef (muscle, without fat): 2.1 mg,
Herring (Atlantic): 1.1 mg.iodine Women: 200 µg (A + DE)
Pregnant women: 230 µg (A + DE)
Breastfeeding: 260 µg (A + DE)
Men: 200 µg (A + DE)
Prawns: 91 µg,
Plaice: 53 µg,
Herring (Atlantic): 40 µg,
Tuna: 50 µg,
Mackerel: 49 µg.

Note:
Table salt contributes due to the
Iodination also contributes to the iodine supply.fluoride

Guideline

Women: 3.1 mg
Men: 3.8 mg

Black tea: 9.5 mg,
Walnuts: 0.68 mg,
Cod: 0.13 mg,
Rye bread: 0.013 mg.

Note:
Mineral waters can also
contribute to the supply. They contain fluoride if the fluoride content is ˃ 1 mg / l.zinc Women: 7 mg
Pregnant women from the 4th month: 10 mg
Breastfeeding: 11 mg
Men: 10 mg Emmentaler (45% F.i.Tr.): 4.6 mg,
Beef (muscle, without fat): 4.3 mg,
Turkey meat (breast, skinless): 1.8 mg,
Whole wheat bread: 1.5 mg,
Eggs: 1.3 mg,
Plaice: 0.53 mg.selenium

Estimated adequate supply

Women: 60 µg
Breastfeeding: 75 µg
Men: 70 µg

Trout: 25 µg,
Beans (white, dried): 14 µg,
Oat flakes (whole grain): 10 µg,
Eggs: 10 µg,
Mushroom: 7 µg,
Walnuts: 6 µg,
Paprika fruit: 4 µg,
Rye bread: 3 µg.