36% DV in 1 cup of Swiss chard
18% DV in 1 cup of kale
10% DV in 1 cup of collard greens
8% DV in 1 cup of turnip greens
Spinach
47% DV in 1oz of hemp seeds
27% DV in 1oz of flax seeds
24% DV in 1oz of sesame seeds
23% DV in 1oz of chia seeds
Squash and Pumpkin Seeds
29% DV in 1 cup of white beans
22% DV in 1 cup of black-eyed peas
19% DV in 1 cup of kidney beans
19% DV in 1 cup of chickpeas
17% DV in 1 cup of lentils
Lima Beans
20% DV in a 3oz mackerel fillet
17% DV in a 3oz pollock fillet
Tuna
28% DV in 1 cup of quinoa
20% DV in 1 cup of buckwheat
15% DV in 1 cup of whole wheat pasta
14% DV in 1 cup of bulgur
12% DV in 1 cup of wild rice
Brown Rice
25% DV in 1oz of Brazil nuts
20% DV in 1oz of cashews
17% DV in 1oz of pine nuts
11% DV in 1oz of walnuts
9% DV in 1oz of pecans
Almonds
23% DV in 1oz of baking chocolate
12% DV in 3oz of 60-69% dark chocolate
10% DV in 3oz of 40-59% dark chocolate
Dark Chocolate
Calories 58mg(14% DV) 29mg(7% DV) 36mg(9% DV)
Avocados
13% DV in a 16oz glass of skim milk
12% DV in a 16oz glass of whole milk
4% DV in 1/2 cup of low-fat ricotta