| Food | Milligrams | %DV |
| 100% Bran, 2Tbs | 44 | 11 |
| Avocado, Florida, 1/2 med | 103 | 26 |
| Wheat germ, tosted, 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 |
