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Fortified, ready to eat cereals: varies, check labeling - 236-1043 mg/1 oz. Greens, cooked: Collards 178 mg/ ½ cup. Turnip greens 124 mg/ ½ cup. Beet greens, bok choi 80 mg/ ½ cup Spinach 146 mg/ ½ cup. Kale 90 mg/ ½ cup. Beans, cooked: Green soybeans 130 mg/ ½ cup White beans 96 mg/ ½ cup Cowpeas 106 mg/ ½ cup Mature soybeans 88 mg/ ½ cup ................
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