การรักษาแมกนีเซี่ยมต่ำ

Food

Milligrams

%DV*

 100 percent Bran, 2 Tbs

44

11

 Avocado, Florida , 1/2 med

103

26

 Wheat germ, toasted, 1 oz

90

22

Almonds, dry roasted, 1 oz

86

21

Cereal, shredded wheat, 2 rectangular biscuits

80

20

Seeds, pumpkin, 1/2 oz

75

19

 Cashews, dry roasted, 1 oz

73

18

Nuts, mixed, dry roasted, 1 oz

66

17

Spinach, cooked, 1/2 c

65

16

 Bran flakes, 1/2 c

60

15

Cereal, oats, instant/fortified, cooked w/ water, 1 c

56

14

Potato, baked w/ skin, 1 med

55

14

 Soybeans, cooked, 1/2 c

54

14

 Peanuts, dry roasted, 1 oz

50

13

Peanut butter, 2 Tbs.

50

13

Chocolate bar, 1.45 oz

45

11

 Vegetarian baked beans, 1/2 c

40

10

Potato, baked w/out skin, 1 med

40

10

Avocado, California , 1/2 med

35

9

 Lentils, cooked, 1/2 c

35

9

Banana, raw, 1 medium

34

9

 Shrimp, mixed species, raw, 3 oz (12 large)

29

7

 Tahini, 2 Tbs

28

7

Raisins, golden seedless, 1/2 c packed

28

7

 Cocoa powder, unsweetened, 1 Tbs

27

7

 Bread, whole wheat, 1 slice

24

6

Spinach, raw, 1 c

24

6

 Kiwi fruit, raw, 1 med

23

6

 Hummus, 2 Tbs

20

5

 Broccoli, chopped, boiled, 1/2 c

19

5

*DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains very much of a specific nutrient. The DV for magnesium is 400 milligrams (mg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells adults what percentage of the DV is provided by one serving. Even foods that provide lower percentages of the DV will contribute to a healthful diet.