Table 2.

Some rich food sources of minerals and recommended dietary allowances.

Nutrient	Rich sources	Content per 100 g	Recommended Dietary Allowance		EFSA Upper limit of intake	Reference
			Age	Quantity
Iron (>1 mg)	Instant oat meal	4.0 mg	4–8 years 9–13 years 14–50 years	- 10 mg - 8 mg - 11 mg	No upper limit is set	www.uwhealth.org/nutrition; Gombart et al. (2020); Food Supplements Europe (2020); European Food Safety Authority (EFSA, 2020).
	Spanish	3.0 mg
	Sunflower seeds	2.0 mg
	Brussel sprouts	2.0 mg
	Mushroom	3.0 mg
	Pork	3.0 mg
	Peas	2.4 mg
	Walnuts	3.4 mg
	Pumpkin seeds	13.2 mg
	Oysters	13.6 mg
	Turkey	6.4 mg
	Chicken breast	1.4 mg
	Beef	2.7 mg
	Cashew	5.2 mg
	Tuna	1.5 mg
Zinc (>1 mg)	Oyster	61 mg	4–8 years 9–13 years 14–50 years	- 5 mg - 8 mg - 11 mg	25 mg	National institute of Health; Gombart et al. (2020); Food Supplements Europe (2020); European Food Safety Authority (EFSA, 2020).
	Beef	11 mg
	Chicken leg	2.0 mg
	Tofu	2.0 mg
	Pork chops	2.0 mg
	Wheat germ	17 mg
	Lentils	1.0 mg
	Pumpkin seeds	8.0 mg
	Chia seeds	5.0 mg
	Flax seed	4.0 mg
Selenium (>10 μg)	Tuna	100 μg	1–3 years 4–13 years 14–50 years 51 years	- 15 μg - 40 μg - 70 μg - 100 μg	300 μg	USDA (2020); Kieliszek (2019); Food Supplements Europe (2020); European Food Safety Authority (EFSA, 2020).
	Sardines	90 μg
	Shrimp	85 μg
	Chicken	25 μg
	Egg (1 large)	20 μg
	Brazil nuts	1700 μg
	Brown rice	19 μg
Copper (>400 μg)	Beef liver	12500 μg	4–8 years 9–13 years 14–18 years 19–50 years	- 400 μg - 700 μg - 890 μg - 900 μg	5 mg	USDA (2020); Gombart et al. (2020); Food Supplements Europe (2020); European Food Safety Authority (EFSA, 2020).
	Oysters	4900 μg
	Mushroom	1000 μg
	Sunflower seeds	1900 μg
	Cashew nuts	2000 μg
	Tofu	1460 μg
	Chickpeas	900 μg
	Figs dried	700 μg