Page 7 - AzVEG Booklet
P. 7
Protein Calcium
Tempeh (4oz) 24g Tofu (.5c) 434mg
Lentils (1c cooked) 18g Collard greens (1c 268mg
Almonds (.5c raw) 16g cooked)
Black beans (1c cooked) 15g Figs (.5c dried) 121mg
Pepitas (1c raw) 12g Kale (1c raw) 101mg
Tofu (.5c) 10g Broccoli (2c raw) 86mg
Quinoa (1c cooked) 9g Orange (1 large) 74mg
Iron (% of USDRA)
Tofu (.5c) 36%
Black beans (1c cooked) 29%
Dark chocolate (1.5oz) 15%
Pepitas (1c raw) 11%
Cashews (1oz raw) 10%
Spinach (1c raw) 4%
