Please note that the following was taken from: http://www.health-alternatives.com/minerals-nutrition-chart.html

Feel free to click on the various fruits, vegetables, proteins, etc. for more details regarding the nutritional content.

Nutrient –
Daily Amount 

Detailed Information

 

Fruit
Sources

 

Vegetable
Sources

 

Nut/Grain
Sources

 

Meat/Protein
Sources

 

Legume
Sources

 

calcium - nutritional infoAdults need 1000 mg/day.

Children need 800 to 1300 mg/day.

Recommended supplement: Coral Calcium Supreme

Calcium eases insomnia and helps regulate the passage of nutrients through cell walls. Without calcium, your muscles wouldn’t contract correctly, your blood wouldn’t clot and your nerves wouldn’t carry messages.If you don’t get enough calcium from the food you eat, your body automatically takes the calcium needed from your bones. If your body continues to tear down more bone than it replaces over a period of years in order to get sufficient calcium, your bones will become weak and break easily.

Deficiency may result in muscle spasms and cramps in the short term and osteoporosis.

Most fruits contain some calcium, these have a bit more than usual:Blackberries 
Blackcurrants 
Dates 
Grapefruit 
Mulberries 
Orange 
Pomegranate 
Prickly Pears
Most vegetables contain some calcium, these have a bit more than usual:
Amaranth leaves 
Bok Choy 
Brussels Sprouts 
Butternut squash 
Celery 
Chinese Broccoli 
French Beans 
Kale 
Okra 
Parsnip 
Spirulina 
Swiss Chard 
Turnip
Almonds 
Amaranth 
Brazil Nuts 
Filberts/Hazelnuts
Oats 
Pistachios 
Sesame Seeds 
Wheat – Durum 
Wheat – Hard White
Meat and Proteins: 
Cheddar Cheese 
Cottage Cheese 
Cream Cheese 
Cows Milk 
Eggs 
Caviar 
Perch 
Pollock 
Sardines 
Goat Milk 
Goat Cheese
Soy Beans 
Yogurt 
Sour Cream 
Lowfat Yogurt
Edamame 
Navy Beans 
Soy Beans 
White Beans
Winged Beans
copper - nutritional infoThe estimated safe and adequate intake for copper is 1.5 – 3.0 mg/day. Many survey studies show that Americans consume about 1.0 mg or less of copper per day Copper is involved in the absorption, storage and metabolism of iron and the formation of red blood cells. It also helps supply oxygen to the body. The symptoms of a copper deficiency are similar to iron-deficiency anemia.  Most fruits contain a small amount of copper, but kiwi fruit has a significant amount. 
Avocado 
Blackberries 
Dates 
Guava 
Kiwi Fruit 
Lychee 
Mango 
Passionfruit 
Pomegranate
Most vegetables have some copper, but Lima Beanshave a significant amount. 
Amaranth leaves 
Artichoke 
French Beans 
Kale 
Lima Beans 
Parsnip 
Peas 
Potatoes 
Pumpkin 
Spirulina 
Squash – Winter 
Sweet Potato
Swiss Chard 
Taro
Most nuts contain a trace amount of copper. 
Brazil Nuts 
Buckwheat 
Cashews 
Chestnuts 
Filberts/Hazelnuts
Oats 
Sunflower Seeds 
Walnuts 
Wheat – Durum 
Wheat – Hard Red
Most proteins contain a trace amount of copper. Beef 
Cheddar Cheese 
Perch 
Salmon 
Sardines 
Goat Cheese
Soy Beans 
Soy Milk 
Turkey Bacon 
Veal 
Turkey Leg 
Roast Duck
Adzuki Beans 
Black Beans 
Black Eye Peas 
Fava Beans 
Edamame 
Garbanzo Beans 
Kidney Beans 
Lima Beans 
Navy Beans 
Pigeon Beans 
Pinto Beans 
Soy Beans 
Winged Beans
iodine - nutritional infoAdults should get 150 mcgs per day.

The children’s recommendation for iodine is 70 to 150 mcg (that is micrograms).

Iodine helps regulate the rate of energy production and body weight and promotes proper growth. It also promotes healthy hair, nails, skin and teeth.In countries where iodine is deficient in the soil, rates of hypothyroidism, goiter and retarded growth from iodine deficiency are very high. 

In developed countries, however, because iodine is added to table salt, iodine deficiencies are rare.

Fruits grown in iodine-rich soils contain iodine. Vegetables grown in iodine-rich soils contain iodine. Nuts grown in iodine-rich soils contain iodine. Proteins produced in iodine-rich areas contain iodine. Most legumes do not contain a significant amout of Iodine
iron - nutritional infoWomen and teenage girls need at least 15 mg a day, whereas men can get by on 10.

It is important that children get about 10 to 12 mg of iron per day, preferably from their diet. Breastfeeding is the best insurance against iron deficiency in babies.

Most at risk of iron deficiency are infants, adolescent girls and pregnant women.Iron deficiency in infants can result in impaired learning ability and behavioral problems. It can also affect the immune system and cause weakness and fatigue. 

To aid in the absorption of iron, eat foods rich in vitamin C at the same time you eat the food containing iron. The tannin in non-herbal tea can hinder absorption of iron. 

Take iron supplements and your vitamin E at different times of the day, as the iron supplements will tend to neutralize the vitamin E. 

Vegetarians need to get twice as much dietary iron as meat eaters.

While most fruits have some iron, probably the best source of iron for children is raisins, which are rich in iron. Other fruits which have a good amount of iron are: 
Avocado 
Blackberries 
Blackcurrant 
Boysenberries
Breadfruit 
Cherries 
Dates 
Figs 
Grapes 
Kiwi 
Lemon 
Loganberries 
Lychee 
Mulberries 
Passion Fruit 
Persimmon 
Pomegranate 
Raspberries 
Strawberry 
Watermelon
Vegetables: 
Amaranth leaves 
Bok Choy 
Brussels Sprouts 
Butternut squash 
French Beans 
Kale 
Leeks 
Lima Beans 
Peas 
Potatoes 
Pumpkin 
Spirulina 
Swiss Chard
Most nuts contain a small amount of iron. 
Amaranth 
Buckwheat 
Cashews 
Coconut 
Oats 
Pine Nuts/Pignolias 
Pumpkin Seeds 
Rye 
Spelt 
Wheat – Durum 
Wheat – Hard Red
Wheat – Hard White
Meat and Proteins: 
Beef 
Caviar 
Sardines 
Goat Cheese
Lamb 
Soy Beans 
Soy Milk 
Turkey Bacon 
Turkey Leg 
Roast Duck 
Hamburger 
Beef Sausage 
Beef Jerky 
Ground Turkey
Adzuki Beans 
Black Beans 
Black Eye Peas 
Fava Beans 
Edamame 
Garbanzo Beans 
Kidney Beans 
Lima Beans 
Mung Beans 
Navy Beans 
Pigeon Beans 
Pinto Beans 
Soy Beans 
Split Peas 
White Beans
Winged Beans
magnesium - nutritional infoAdults need 310 to 420 mg/ day.

Children need 130 to 240 mg/day.

Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production.Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium. 

Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.

Fruits: 
Avocado 
Banana 
Blackberries 
Blackcurrants 
Breadfruit 
Cherimoya 
Dates 
Guava 
Kiwi 
Loganberries 
Mulberries 
Passion Fruit 
Pomegranate 
Prickly Pear 
Raspberries 
Watermelon
Vegetables: 
Amaranth leaves 
Artichoke 
Butternut squash 
French Beans 
Lima Beans 
Okra 
Peas 
Spirulina 
Swiss Chard
Nuts: 
Almonds 
Amaranth 
Brazil Nuts 
Buckwheat 
Cashews 
Oats 
Peanuts 
Pine Nuts/Pignolias 
Pumpkin Seeds 
Quinoa 
Rye 
Wheat – Durum 
Wheat – Hard Red
Wheat – Hard White
Meat and Proteins: 
Beef 
Cheddar Cheese 
Caviar 
Cod 
Herring 
Perch 
Pollock 
Salmon 
Sardines 
Tuna 
Goat Milk 
Soy Beans 
Soy Milk 
Lowfat Yogurt
Most legumes are a good source of Magnesium but these are the highest. 
Adzuki Beans 
Black Beans 
Black Eye Peas 
Edamame 
Navy Beans 
Pinto Beans 
Soy Beans 
White Beans
Winged Beans
manganese - nutritional info2.0-5.0 mg/day for adults
2.0-3.0 mg for children 7 – 10 
1.5-2.0 mg for children 4 – 6 
1.0-1.5 mg for children 1 – 3 
0.6-1.0 mg for children 6 mo – 1yr
0.3-0.6 mg for infants 0-6 months
The functions of this mineral are not specific since other minerals can perform in its place. Manganese does function in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function. Deficiency is rare in humans. Most fruits contain manganese, but the following fruits have a significant amount: 
Avocado 
Banana 
Blackberries 
Blackcurrants 
Blueberries 
Boysenberries
Cranberries 
Dates 
Gooseberries 
Grapefruit 
Guava 
Loganberries 
Pineapple 
Pomegranate 
Raspberries 
Strawberry
Vegetables: 
Amaranth leaves 
Brussels Sprouts 
Butternut squash 
French Beans 
Kale 
Leeks 
Lima Beans 
Okra 
Parsnip 
Peas 
Potatoes 
Spirulina 
Squash – Winter 
Sweet Potato
Swiss Chard 
Taro
Most nuts contain manganese, but the following nuts have a significant amount: 
Buckwheat 
Coconut 
Filberts/Hazelnuts
Macadamia Nuts 
Oats 
Pecans 
Pine Nuts/Pignolias 
Pumpkin Seeds 
Rice Brown 
Rye 
Spelt 
Wheat – Durum 
Wheat – Hard Red
Wheat – Hard White
Meat and Proteins: 
Eggs 
Anchovies 
Herring 
Perch 
Sardines 
Goat Milk 
Goat Cheese
Soy Beans 
Soy Milk 
Veal 
Sour Cream 
Beef Jerky 
Hot Dog (Beef)
Most legumes are a good source of Manganese but these are the highest. 
Adzuki Beans 
Edamame 
Garbanzo Beans 
Lima Beans 
Navy Beans 
Pigeon Beans 
Soy Beans 
White Beans
Winged Beans
phosphorus - nutritional infoAdults need 700 mg/day.

Children need 500 to 1250 mg/day.

In combination with calcium, phosphorus is necessary for the formation of bones and teeth and of the nerve cells.Phosphorus is second to calcium in abundance in the body.

It is very widely distributed in both plant and animal foods so it is unlikely that deficiency would be a problem.

Fruits: 
Avocado 
Blackcurrants 
Breadfruit 
Dates 
Guava 
Kiwi 
Lychee 
Mulberries 
Passionfruit 
Pomegranate
Vegetables: 
Amaranth leaves 
Artichoke 
Brussels Sprouts 
Celeriac 
Corn 
French Beans 
Lima Beans 
Parsnip 
Peas 
Potatoes 
Pumpkin 
Spirulina 
Taro
Nuts: 
Brazil Nuts 
Buckwheat 
Cashews 
Oats 
Pine Nuts/Pignolias 
Pumpkin Seeds 
Quinoa 
Rye 
Spelt 
Sunflower Seeds 
Wheat – Durum 
Wheat – Hard Red
Wheat – Hard White
Meat and Proteins: 
Beef 
Cheddar Cheese 
Herring 
Perch 
Pollock 
Salmon 
Sardines 
Tuna 
Goat Milk 
Goat Cheese
Soy Beans 
Turkey Bacon 
Lowfat Yogurt
Most legumes are a good source of Phospherous but these are the highest. 
Adzuki Beans 
Black Beans 
Black Eye Peas 
Fava Beans 
Edamame 
Garbanzo Beans 
Kidney Beans 
Lima Beans 
Navy Beans 
Pigeon Beans 
Pinto Beans 
Soy Beans 
White Beans
Winged Beans
potassium - nutritional infoEstimated Minimum Requirements 2000 mg/day for adults and adolescents.  Potassium is essential for the body’s growth and maintenance. It is necessary to keep a normal water balance between the cells and body fluids.Potassium plays an essential role in proper heart function. 

Deficiency may cause muscular cramps, twitching and weakness, irregular heartbeat, insomnia, kidney and lung failure.

Fruits: 
Avocado 
Bananas 
Blackcurrants 
Breadfruit 
Cherimoya 
Cherries 
Chinesepear 
Dates 
Grapefruit 
Guava 
Kiwi 
Lychee 
Papaya 
Passionfruit 
Pomegranate 
Pricklypear 
Watermelon
Vegetables: 
Amaranth leaves 
Bamboo Shoots 
Bok Choy 
Butternut squash 
French Beans 
Lima Beans 
Parsnips 
Potatoes 
Pumpkin 
Spirulina 
Sweet Potatoes 
Swiss Chard
Nuts: 
Almonds 
Buckwheat 
Chestnuts 
Coconut 
Oats 
Pistachios 
Pumpkin Seeds 
Rye 
Sunflower Seeds 
Wheat – Durum 
Wheat – Hard Red
Wheat – Hard White
Meat and Proteins: 
Beef 
Cows Milk 
Catfish 
Herring 
Perch 
Pollock 
Salmon 
Sardines 
Tuna 
Goat Milk 
Pork 
Soy Beans 
Turkey Bacon 
Veal 
Yogurt 
Lowfat Yogurt 
Pork Sausage 
Ground Chicken
Most legumes are a great source of Potassium but these are the highest. 
Adzuki Beans 
Edamame 
Kidney Beans 
Lima Beans 
Pinto Beans 
Soy Beans 
White Beans
selenium - nutritional infoMen need 70 mcgs/day.

Women need 55 mcgs/day.

Selenium is a part of several enzymes necessary for the body to properly function. Generally, selenium functions as an antioxidant that works in conjunction with vitamin E.Selenium deficiency is rare in humans. Most fruits contain a small amount of selenium, but dateshave a significant amount. 
Bananas 
Breadfruit 
Guava 
Lychee 
Mango 
Passionfruit 
Pomegranate 
Watermelon
Vegetables: 
Asparagus 
Brussels Sprouts 
French Beans 
Lima Beans 
Mushrooms 
Parsnip 
Peas 
Spirulina
Most nuts contain selenium, but the following nuts have a significant amount: 
Amaranth 
Barley 
Brazil Nuts 
Buckwheat 
Cashews 
Coconut 
Rye 
Wheat – Durum 
Wheat – Hard Red
Meat and Proteins: 
Beef 
Cheddar Cheese 
Chicken Breast 
Chicken (dark meat) 
Eggs 
Anchovies 
Caviar 
Cod 
Herring 
Perch 
Pollock 
Salmon 
Sardines 
Tuna 
Lamb 
Pork 
Soy Beans 
Turkey Breast 
Turkey Bacon 
Veal 
Turkey Leg 
Roast Duck 
Hamburger 
Bacon 
Ground Turkey
Most legumes are a good source of Selenium but these are the highest. 
Black Eye Peas 
Fava Beans 
Garbanzo Beans 
Lima Beans 
Mung Beans 
Navy Beans 
Pigeon Beans 
Pinto Beans 
Soy Beans 
Winged Beans
sodium - nutritional info500 mg/day for adults

120 mg for infants

Daily Value recommendation – no more than 2,400 to 3,000 mg/day

Sodium is required by the body to regulate blood pressure and blood volume. It helps regulate the fluid balance in your body. Sodium also helps in the proper functioning of muscles and nerves.Many people get far more sodium than they need, which tends to cause health problems.

Different body types need different amounts of sodium.

Sodium occurs naturally in almost all fresh, whole fruits but passionfruithas a significant amount.  Sodium occurs naturally in almost all fresh, whole vegetables, these have significant amounts: 
Amaranth leaves 
Artichoke 
Broccoli 
Beetroot 
Bok Choy 
Brussels Sprouts 
Celeriac 
Celery 
Fennel 
Kale 
Spirulina 
Spaghetti squash 
Sweet Potatoes 
Swiss Chard
Most seeds, nuts and grains have some sodium, these have more than others: 
Amaranth 
Coconut 
Pumpkin Seeds 
Quinoa 
Spelt
Meat and Proteins: 
Cheddar Cheese 
Cottage Cheese 
Cream Cheese 
Cows Milk 
Eggs 
Anchovies 
Caviar 
Herring 
Pollock 
Sardines 
Goat Milk 
Goat Cheese
Soy Milk 
Turkey Bacon 
Yogurt 
Lowfat Yogurt 
Hot Dog (Turkey) 
Bacon 
Pork Sausage 
Beef Sausage 
Beef Jerky 
Hot Dog (Beef)
Most legumes are not a good source of Sodium. 
Winged Beans have more than most other legumes.
zinc - nutritional infoMen need 15 mgs/day.

Women should get 12 mg/day.

Children need 10 to 15 mg/day.

Vegetarians need about 50 percent more zinc in their diet than meat eaters. 

This metal is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision.Severe deficiency can contribute to stunted growth. Deficiency can sometimes be seen in white spots on the fingernails. Most fruits contain a small amount of zinc, but the following have a significant amount: 
Avocado 
Blackberries 
Dates 
Loganberries 
Pomegranate 
Raspberries
Vegetables:
Amaranth leaves 
Asparagus 
Bamboo Shoots 
Brussels Sprouts 
Corn 
French Beans 
Lima Beans 
Okra 
Peas 
Potatoes 
Pumpkin 
Spirulina 
Swiss Chard
Most nuts have some zinc, but these have a significant amount: 
Buckwheat 
Cashews 
Oats 
Pine Nuts/Pignolias 
Pumpkin Seeds 
Rye 
Sunflower Seeds 
Wheat – Durum 
Wheat – Hard Red
Wheat – Hard White
Meat and Proteins: 
Beef 
Cheddar Cheese 
Chicken Breast 
Chicken (dark meat) 
Eggs 
Catfish 
Herring 
Sardines 
Lamb 
Pork 
Soy Beans 
Turkey Breast 
Turkey Bacon 
Veal 
Yogurt 
Turkey Leg 
Lowfat Yogurt 
Roast Duck 
Hamburger 
Bacon 
Beef Sausage 
Beef Jerky 
Hot Dog (Beef) 
Ground Turkey 
Ground Chicken
Most legumes are a good source of Magnesium but these are the highest 
Adzuki Beans 
Black Beans 
Black Eye Peas 
Fava Beans 
Edamame 
Garbanzo Beans 
Kidney Beans 
Navy Beans 
Soy Beans 
Split Peas 
White Beans
Winged Beans