Minerals in food

The minerals FoodFactly tracks, with the FDA Daily Value used for the percentages on food pages. Each page ranks the foods with the most per 100 g.

Mineral	Daily Value	About
Sodium	2,300 mg	Sodium is an electrolyte; most of it in the diet comes from salt (sodium chloride). Food labels list it in milligrams.
Calcium	1,300 mg	Calcium is the most abundant mineral in the body. Dairy products, fortified plant drinks, tofu set with calcium and some greens are common sources.
Iron	18 mg	Iron occurs as heme iron in meat and fish and as non-heme iron in plant foods; the body absorbs the heme form more readily.
Magnesium	420 mg	Magnesium is found in nuts, seeds, legumes, whole grains and leafy greens.
Phosphorus	1,250 mg	Phosphorus is present in most protein-rich foods such as dairy, meat, fish and legumes.
Potassium	4,700 mg	Potassium is an electrolyte found in many fruits, vegetables, legumes and dairy products.
Zinc	11 mg	Zinc is a trace mineral found in shellfish, meat, seeds and legumes.
Copper	0.9 mg	Copper is a trace mineral; organ meats, shellfish, nuts and seeds contain the most.
Manganese	2.3 mg	Manganese is a trace mineral found mainly in whole grains, nuts, legumes and tea.
Selenium	55 µg	Selenium is a trace mineral. The amount in plant foods depends strongly on the soil they were grown in.
Iodine	150 µg	Iodine is a trace mineral; iodized salt, seafood and dairy are the main sources.