Do you

Nutrient Daily amount need a Benefit to your baby Food source

supplement?

Grows strong bones and 8 oz. skim milk: 302 mg,

teeth, healthy nerves, 8 oz. calcium-fortified
Calcium 1,000 mg No heart, and muscles. Also orange juice: 300 mg, 1/2
develops heart rhythm cup rice: 300 mg, 3 corn
and blood clotting. tortillas: 150 mg

1 tablespoon peanut
Regulates blood sugar
butter: 41 mcg, 3 oz.
levels; stimulates protein
Chromium 30 mcg No broiled skinless chicken:
synthesis in developing
22 mcg, 1 slice whole-
tissues.
grain bread: 16 mcg

2.4 mg, 3 oz. canned crab

Helps form heart,
meat: 1.1 mg, 1 cup
skeletal, and nervous
Copper 1 mg daily No cooked kidney beans:
systems, arteries, and
0.56 mg, 1 cup cooked
blood vessels
brown rice: 0.51 mg

Needed when teeth

begin to form at ten
Drink some amount of
weeks; later, in the
fluoride-fortified water.
3 mg daily second and third
Fluoride No Also, 1 cup cooked kale:
considered safe trimesters, needed to
0.205 mg, 1 medium
develop primary
apple: 0.093 mg
incisors, molars, and
permanent teeth

Is a critical part of spinal

fluid and helps close the 1/2 cup lentils: 179 mcg,
400 mcg (before
tube housing the central 1/2 cup cereal (fortified):
conceiving), 600-
Folic Acid Yes nervous system; also 146-179 mcg, 4 spears
800 mcg (during
helps synthesize DNA steamed or boiled
pregnancy)
and normalize brain asparagus: 88 mcg
function.

Regulates metabolism, Salt is fortified with

Iodine 220 mcg No helps develop nervous iodine; also in fluoridated
system. drinking water.

Combine heme (in animal

Yes; a daily sources) and nonheme
Makes red blood cells,
27 mg (almost ferrous iron iron (in plants): 3 oz. beef
supplies oxygen to cells
double the RDA supplement (30 to sirloin, about 1.9 mg; 1/2
Iron for energy and growth,
for nonpregnant 60 mg) in the cup lentils: 3.3 mg, 1/2
and builds bones and
women) second and third cup boiled spinach: 3.2
teeth.
trimesters. mg, 3/4 cup iron-fortified
cereal: 1.8 mg

Helps build strong bones 1 oz. dried pumpkin

and teeth, regulates seeds: 151.9 mg; 3 oz.
Between 350 and
Magnesium No insulin and blood-sugar halibut: 91 mg; 1 cup
360 mg
levels, builds and repairs spinach spaghetti: 86.6
tissue mg

1 cup cooked brown rice:

Aids bone and pancreas
6.93 mg; 1 cup cooked
development and
Manganese 2 mg daily No whole-oat oatmeal: 0.95
synthesis of fats and
mg; 1 cup cooked black
carbohydrates
beans: 0.76 mg

Regulates adrenal
1 medium hard-boiled
activity, antibody
Pantothenic No RDA; 6 mg egg: 1.1 mg; 1/2 medium
No production, growth and
Acid considered safe avocado: 1.1 mg; 1 cup
metabolism of protein
nonfat milk: 1.0 mg
and fat.

3 oz. canned salmon

(including bones): 279
Builds strong bones and
mg; 1 cup cooked pinto
teeth; develops blood
Phosphorus 700 mg No beans: 273 mg; 1 cup
clotting and normal
nonfat milk: 247 mg; 1
heart rhythm.
cup cooked black beans:
241 mg

Potassium No RDA; 2,000 No Aids muscle activity and 1 medium baked potato:
 844.4 mg; 8 oz. prune
contractions, energy
mg per day juice: 706.6 mg; 1 cup
metabolism, and nerve
considered safe. raisins: 575 mg; 10 dried
function.
apricots: 482 mg

1 cup nonfat yogurt: 0.5

Promotes growth, good
mg; 3 oz. skinless duck:
vision, and healthy skin.
0.4 mg; 1/2 cup boiled
Riboflavin 1.4 mg No Essential for baby's
mushrooms: 0.2 mg; 1/2
bone, muscle, and nerve
cup part-skim ricotta
development.
cheese: 0.2 mg

1 tablespoon brewer's
Converts carbohydrates
yeast: 1.3 mg; 3 oz. pork
into energy; essential for
tenderloin: 0.8 mg; 1 cup
Thiamine 1.4 mg daily No brain development. Also
enriched spinach noodles:
aids heart and nervous
0.4 mg; 1 cup split peas:
system growth.
0.4 mg

Important for cell

770 mcg RAE
growth, eye 1 baked sweet potato:
(retinol activity
development, healthy 1,403 mcg RAE; 1 cup
equivalents) OR
Vitamin A No skin and mucous boiled spinach: 1,146
2,565 IU
membranes, infection mcg RAE; 1 raw carrot:
(international
resistance, bone growth, 433 mcg RAE
units)
and fat metabolism.

Aids metabolism of
1 medium banana: 0.7
protein, fats, and
mg; 1 medium baked
carbohydrates. Helps
Vitamin B6 1.9 mg No potato: 0.7 mg; 1 cup
form new red blood cells
chickpeas: 0.6 mg; 3 oz.
and develop the brain
chicken breast: 0.5 mg
and nervous system

Essential for tissue 8 oz. orange juice: 124

repair and collagen mg; 1 cup strawberries:
Vitamin C 85 mg No production. Aids proper 84.5 mg; 1/2 cup boiled
growth and strengthens broccoli: 58.2 mg; 1
bones and teeth. tomato: 23.5 mg

3 oz. herring: 35 mcg; 3

Helps build bones and
Vitamin D 10 mcg No oz. salmon: 8 mcg; 1 cup
teeth.
milk: 2 mcg

3 oz. beef blade roast: 8.7

Helps form organs, mg; 3 oz. Alaskan king
Zinc 11 mg Yes skeleton, nerves, and crab: 6.5 mg; 1/3 cup
circulatory system. toasted wheat germ: 4.7
mg