Comprehensive vegan calcium reference featuring 44 plant-based sources with calcium, iron, magnesium, phosphorus, and potassium content per 100g. Includes sesame seeds, poppy seeds, almonds, leafy greens, fortified foods, and more. Features recommended daily intake guidelines for all ages. Perfect for meeting mineral requirements on plant-based diets. A4 PDF, instant download, print unlimited.
$4.00
The Vegan Plant-Based Calcium Reference Chart provides comprehensive nutritional data for 44 plant-based calcium sources, displaying calcium, iron, magnesium, phosphorus, and potassium content per 100 grams. This essential reference helps vegans and vegetarians meet recommended daily calcium requirements whilst obtaining additional vital minerals for optimal bone health and overall wellness.
Top calcium sources include sesame seeds (975mg), poppy seeds (1438mg), fortified breakfast cereal (over 900mg), almonds (269mg), blackstrap molasses (205mg), dandelion greens (187mg), turnip greens (190mg), seaweed dried (168mg), figs dried (162mg), Brazil nuts (160mg), amaranth (159mg), kale (150mg), collard greens (145mg), oatmeal (133mg), okra (133mg), fortified plant milk (120mg), mustard greens (115mg), tempeh (111mg), and pistachios (105mg).
Mid-range sources feature tofu (350mg), tahini (426mg), soybeans (102mg), bok choy (105mg), walnuts (98mg), chia seeds (631mg), hazelnuts (114mg), pumpkin seeds (46mg), broccoli (47mg), butternut squash (48mg), raisins (50mg), prunes (43mg), cabbage (40mg), navy beans (37mg), pinto beans (45mg), quinoa (17mg), and kidney beans (24mg).
The chart includes helpful indicators showing whether foods are fortified, cooked, or raw, enabling accurate nutritional planning. Each entry displays five essential minerals crucial for vegan nutrition: calcium for bone health, iron for oxygen transport, magnesium for muscle and nerve function, phosphorus for energy metabolism, and potassium for heart health and blood pressure regulation.
Recommended Daily Intake information appears at the bottom, providing age-specific calcium requirements: children 1-3 years (700mg), children 4-8 years (1,000mg), children 9-18 years (1,300mg), adults 19-50 years (1,000mg), women 51-70 years (1,200mg), men 51-70 years (1,000mg), and adults 71 years and older (1,200mg). Similar guidance is provided for iron, magnesium, phosphorus, and potassium.
This chart is perfect for vegans, vegetarians, plant-based athletes, nutritionists, meal planners, or anyone ensuring adequate mineral intake through plant-based sources.
Delivered as an instant-download A4 PDF (297x210mm), print unlimited times for kitchen or nutrition planning reference.
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