A TABLE for COPPER and ZINC in FOOD expressed as weight per Calorie
Computed from USDA Handbook #8 by Charles Weber.
CONTENTS of other chapters
Back to INTRODUCTION chapter -
- II. Arthritis Research -- III. Arthritis and Potassium -- IV. Roles of Potassium in the Body -
- V. Electrolyte regulation (sodium
and potassium) -- VI. Purpose of
cortisol -- VII. Copper physiology -- Copper Nutrition -- VIII. Potassium
Nutritional Requirements -- IX. Potassium in Foods -- X. Processing Losses -- X,cont. Losses in the kitchen --
XI. Potassium Supplementation --
Side Effects and Heart Disease -- Strategies for Chronic fatigue syndrome (CFS) and fibromyalgia
XIII. High blood potassium
Any value equal to "one" should furnish about the minimum amount of copper to a person burning 2000 Calories per day (light labor and a 150 pound person).
USDA Zinc to
Food Zinc-mg. Copper-mg Copper
Description /1000 Cal. /1000 Cal. Ratio
Alcoholic Beverage - Beer, Light 1.11 .86 1.29
Alcoholic Beverage - Beer, Regular .48 .22 2.18
Alcoholic Beverage - Dist.,All,90 proof .18 .08 2.25
Alcoholic Beverage - Wine,Desert,Dry .54 .35 1.54
Alcoholic Beverage - Wine,Desert,Sweet .44 .29 1.52
Alfalfa seed, sprouted, raw - - - - - 30.00 5.20 5.77
Apple juice,canned/bottled,unsweetened,w/o + ascorbic acid .60 .47 1.28
Apple, raw, with skin .74 .70 1.06
Apple, raw, without skin .63 .54 1.17
Apricots, dried, sulfured, uncooked 1.67 1.43 1.17
Apricots, raw - - - - 5.29 1.82 2.91
Asparagus, cooked, boiled, drained 17.86 4.79 3.73
Avocados, California 2.40 1.50 1.60
Avocados, Florida 3.75 2.22 1.69
Bananas, raw - - - - - - 1.74 1.13 1.54
Barley, pearled, raw 6.05 1.19 5.08
Beans, snap, green, cooked, boiled, drained, w/o salt 10.23 2.93 3.49
Beans, white, mature seeds, canned 9.54 1.98 4.82
Beef, ground, 85% lean meat, pataty, cooked, broiled 25.16 .34 74.00
Beef, variety meats and by-products,liver,pan-fried 25.16 20.63 1.22
Beets, cooked, boiled, drained 8.00 1.68 4.76
Broccoli, raw 14.00 1.60 8.75
Bulgar, cooked - - - - - - - 6.89 .91 7.57
Bulgar, dry 5.64 .98 5.76
Butter, with or without salt .10 .02 5.00
Cabbage, raw - - - - - 7.22 .89 8.11
Cabbage, red, raw 7.90 3.58 2.21
Cabbage, savoy, raw 10.00 2.26 4.42
Carambola,(starfruit), raw - - - - - 3.33 3.61 .92
Carrot, raw 4.68 1.01 .4.63.
Carrots, cooked, boiled, drained, without salt 6.71 2.99 2.24
Celery, raw 8.33 2.33 3.58
Cereals ready-to-eat, KELLOGG'S Wheat Bran Flakes 40.98 1.58 25.94
Cereals, oats, quick,instant,unenriched,cooked,w/o salt 7.93 .89 8.91
Cheese, cheddar 7.72 .08 96.50
Cheese, cottage, creamed,large or small curd 3.61 .27 13.37
Cheese, cottage, nonfat, uncreamed, , large or small curd 5.53 .33 16.76
Cheese, swiss 10.37 .08 129.63
Chicken, broilers/fryers, drum stick meat only, roasted 18.42 1.00 18.42
Chick peas (garbanzo beans, bengal g)mature seeds,canned 8.88 1.46 6.08
Chives, raw 20.00 5.00 4.00
Clam, mixed species, raw 18.41 4.63 3.98
Coffee, brewed, prepared with tap water 10.00 3.00 3.33
Coffee, instant,regular,prepared with tap water 12.50 3.25 3.85
Corn, sweet, yellow, boiled, drained, without salt 4.46 .49 9.10
Corn, sweet,yellow,frozen,cut off cob,boiled,drained 5.04 .47 10.72
Couscous, cooked 2.33 .36 6.47
Couscous, dry 2.22 .67 3.31
Cowpeas (Blackeyes), immature seeds boiled,drained,w/o 10.63 1.37 7.76
Crab, blue, cooked, moist heat 50.52 6.30 8.01
Cream, fluid, heavy whipping .58 .02 29.00
Cucumber, peeled, raw 15.00 2.43 6.17
Cucumber, with peel, raw - - - - - 15.38 2.54 6.06
Dates, domestic, natural and dry 1.06 1.05 1.01
Egg, white, raw, fresh 0.00 .12 -----
Egg, whole, cooked, fried - - - - 5.98 .08 74.75
Egg, whole, cooked, hard-boiled 6.79 .09 75.44
Egg, whole, cooked, poached 7.33 .09 81.44
Egg, whole, cooked, scrambled - - - - - 6.04 .09 67.11
Egg, whole, raw, fresh 7.33 .09 81.44
Eggplant, cooked, boiled, drained, w/o salt - - 5.36 3.82 1.40
Endive, raw 44.44 5.56 7.99
Figs, dried, uncooked 1.96 1.23 1.59
Flounder and sole, dry heat - - - - 5.45 .22 24.77
Garlic, raw 7.50 2.25 3.33
Grape juice, canned/bottled,unsweetened w/o added vit. C .84 .46 1.83
Grapefruit juice, canned, unsweetened 2.34 1.00 2.34
Grapefruit, raw, pink and red, all areas - - 2.43 1.46 1.66
Grapefruit, raw, white, all areas 2.05 1.51 1.36
Grapes, red/green (European type, i.e.Thompson seedless) .83 1.25 .66
Ham, pork, cured, extra lean and regular, canned, roasted 13.87 .46 30.15
Ham, sliced, regular (approx. 11% fat) 11.75 .55 21.36
Ham, sliced, extra lean, (approx. 5% fat) 1.22 .54 2.26
Herring, Atlantic, pickled - - - - 2.02 .40 5.05
Honey, strained or extracted .78 .13 6.00
Ice creams, chocolate 2.66 .62 4.29
Ice creams, vanilla - - - 3.46 .12 28.83
Lemon juice, raw 1.67 1.17 1.43
Lentils, mature seeds cooked,boiled w/o salt - - 10.91 2.16 5.05
Lettuce, cosor romaine, raw 17.50 2.63 6.65
Lettuce,iceberg, includes crisphead types, raw 17.14 2.14 8.01
Lettuce, looseleaf, raw 16.00 2.50 6.40
Lima beans, immature seed,frozen,boiled,drained,w/o salt 5.24 1.88 2.79
Lima beans, immature seeds,frozen fordhook, boiled/dr. w/o 4.41 .55 8.02
Lima beans, large, mature seeds, canned 8.26 2.28 3.62
Lima beans, large, mature seeds, boiled, w/o salt 8.29 2.05 4.04
Lobster, northern, cooked, moist heat 29.88 19.87 1.50
Macaroni, cooked, enriched 3.76 .70 5.37
Mangos, raw .65 1.70 .38
Melons, cantaloupe, raw - - - - - 4.64 1.20 3.87
Melons, honeydew, raw 2.00 1.67 1.20
Milk, chocolate, fluid, commercial 4.95 .78 6.35
Milk, nonfat, fluid, with added vitamin A, -free or skim 11.40 .31 36.77
Milk,reduced fat, fluid, 2% milkfat, with added vitamin A 7.79 .16 48.69
Miso 16.06 2.11 7.61
Molasses, blackstrap 4.26 8.68 .49
Muffins, corn, dry mix, prepared .20 .20 1.00
Muffins, oat bran - - - - - 6.82 1.22 5.59
Mushrooms, raw 28.33 19.11 ? 1.48
Mushrooms, shiitake, cooked, without salt 24.13 3.74 6.45
Nuts, almonds - - - 5.80 1.92 3.02
Nuts, cashew nuts, oil roasted, salt added 9.21 3.51 2.61
Nuts, coconut meat, raw 3.14 1.23 2.55
Nuts, hazelnuts or filberts - - - - 3.88 2.75 1.41
Nuts, pecans 6.53 1.73 3.77
Nuts, pistachio nuts, dry roasted with salt added 4.04 2.34 1.73
Nuts, walnuts, english 4.76 2.43 1.96
Oat bran, raw 12.64 1.64 7.71
Oats, cereal, .,quick,instant,unenriched,cooked,w/o salt 7.93 .89 8.91
Oil, olive, salad or cooking .08 .00 -----
Oil, soybean, salad or cooking (hydrogenated) & cottonseed .00 .00 -----
Oil, vegetable corn, salad or cooking .00 .00 -----
Okra, cooked, boiled, drained, without salt 17.25 2.71 6.37
Olives, ripe, canned (small-extra large) - - 2.00 2.20 .91
Onions, raw 4.92 1.57 3.13
Onions, spring or scallions (includes tops & bulb), raw 12.00 2.40 5.00
Orange juice, raw 1.07 .97 1.10
Oranges, raw, all commercial varieties 1.53 .95 1.61
Oyster, eastern, cooked, breaded and fried - - - 443.47 21.86 20.29
Oyster, eastern, wild, raw 1338.25 65.61 20.40
Palm, hearts, canned 42.22 4.89 8.63
Papayas, raw - - - - - - 1.82 .40 4.55
Parsley, raw 27.50 3.75 7.33
Parsnips, cooked, boiled, drained, w/o salt 3.25 1.71 1.90
Peaches, canned, heavy syrup pack solids and liquid 1.24 .69 1.80
Peaches, raw 3.29 1.59 2.07
Peanut butter, smooth style, with salt 4.95 .23 21.52
Peanuts, all types, oil-roasted, with salt - - - 11.39 2.24 5.08
Pears, raw 2.04 1.92 1.06
Peas,edible-podded, cooked, boiled, drained w/o salt 8.81 1.84 4.79
Peppers, sweet, green, raw 4.00 2.20 1.82
Plums, raw 1.94 .78 2.49
Potato, baked, flesh and skin, without salt 3.88 1.27 3.06
Potatoes, boiled, cooked without skin, flesh, without salt 3.30 1.95 1.69
Potatoes, hashed brown, home-prepared 1.44 .87 1.66
Potatoes, mashed, home-prepared, whole milk added 3.77 1.81 2.08
Potatoes, scalloped, home-prepared with butter 4.64 1.89 2.46
Prunes, dried, uncooked 2.20 1.81 1.22
Pumpkin, cooked, boiled, drained, w/o salt 11.43 4.55 2.51
Radishes, raw - - - 10.00 2.00 5.00
Raisins, seedless .90 1.03 .87
Raspberries, raw - - - - - - 9.50 1.52 6.25
Rice, brown, long-grain, cooked 5.69 .90 6.32
Rice, white, long-grain, parboiled, enriched, prepared 2.70 .83 3.25
Salmon, chinook, smoked 2.60 1.96 1.33
Salmon, rockeye, cooked, dry heat 2.34 .31 7.55
Sardine, Atlantic, canned in oil,drained,with bone 6.27 .89 7.04
Seaweed, kelp, raw 30.00 3.25 9.23
Shallots, raw 5.71 1.29 4.43
Shrimp, mixed species, canned - - - 10.49 2.50 4.20
Shrimp, mixed species, breaded and fried 5.68 1.13 5.03
Spinach, cooked, boiled, drained, without salt - - 33.41 7.63 4.38
Spinach, raw 22.86 5.57 4.10
Squash, summer, all varieties, raw 12.61 3.74 3.37
Squash, winter, all varieties, cooked, baked without salt 6.63 2.44 2.72
Strawberries, raw 4.40 1.62 2.72
Sugars, brown .83 .83 1.00
Sunflower seed kernels, dry roasted, with salt added 8.06 2.79 2.89
Syrups, chocolate, fudge-type 1.94 .82 2.37
Syrups, corn, light - - - - - -0.00 .04 -----
Syrups, maple 15.96 .29 55.03
Tangerines, (mandarin oranges), raw 5.41 .65 8.32
Tea,instant, sugar,lemon,w/o ascorbic acid,powder,prepared .91 .24 3.79
Tea, instant, unsweetened, powder, prepared 35.00 9.50 3.68
Tomatoes, red, ripe, raw, year round average 4.21 3.50 1.20
Tuna, light, canned in water, drained solids - - - 4.58 .36 12.72
Turkey, all classes, dark meat, cooked, roasted 23.89 .85 28.11
Turkey, all classes, light meat, cooked, roasted 12.95 .27 47.96
Turnip greens, cooked, boiled, drained without salt - - 6.90 12.55 .55
Turnips, cooked, boiled,drained without salt 9.39 3.03 3.10
Vegetable juice cocktail, canned 10.43 9.00 1.16
Vinegar, cider - - - - - .00 3.00 -----
Watermelon, raw 2.24 1.00 2.24
Wheat Bran Flakes, ready-to-eat, KELLOGG'S Complete 40.98 1.58 25.94
Wheat flour, whole-grain 8.65 1.13 7.65
Wheat germ 44.11 1.63 27.06
Yogurt, frozen, chocolate, soft-serve - - - 3.04 .82 3.71
Yogurt, frozen, vanilla, soft serve 2.63 .25 10.52
Yogurt, fruit, low fat, 10 grams protein per 8 ounce 7.24 .78 9.28
Yogurt, plain, low fat, 12 grams protein per 8 ounce 14.13 .21 67.29
Yogurt, plain, skim milk, 13 grams protein per 8 ounce 17.32 .27 64.15
Yogurt, plain, whole milk, 8 grams protein per 8 ounce 9.71 .14 69.36
>
Charles Weber -------
isoptera at att.com
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