Fruit And Vegetable Chart
|
FOOD TYPE (1 CUP) |
CALCIUM | PHOSPHOROUS | Ca : P RATIO |
| Mustard Greens | 104mg | 58mg | 1.8:1 |
| Leeks | 60mg | 36mg | 1.7:1 |
| Watercress | 40mg | 20mg | 2:1 |
| Chard | 102mg | 58mg | 1.7:1 |
| Edamame | 23mg | 14mg | 1.6:1 |
| Green Leaf Lettuce | 28mg | 14mg | 2:1 |
| Blackberries | 46mg | 30mg | 1.5:1 |
| Raspberries | 27mg | 15mg | 1.8:1 |
| Spinach:(note: 1/3 of calcium is absorbable and is not as calcium rich) | 56mg | 28mg | 2:1 |
TABLE 2: FOOD ITEMS WITH HIGH Ca : P RATIOS
| FOOD TYPE (1 CUP) | CALCIUM | PHOSPHOROUS | Ca:P RATIO |
| Kale | 98mg | 36mg | 2.7:1 |
| Beet Greens | 164mg | 58mg | 2.8:1 |
| Chinese Cabbage | 74mg | 26mg | 2.8:1 |
| Dandelion Greens | 104mg | 36mg | 2.9:1 |
| Parsley | 78mg | 24mg | 3.5:1 |
| Turnip Greens | 106mg | 24mg | 4.4:1 |
| Papaya | 72mg | 16mg | 4.5:1 |
| Yellow Wax Beans | 147mg | 34mg | 5.1:1 |
| Collards (cooked) | 148mg | 19mg | 7.8:1 |
TABLE 3: FOOD ITEMS
WITH MODERATE Ca : P RATIOS
| FOOD TYPE (1CUP) |
CALCIUM | PHOSPHOROUS | Ca:P RATIOS |
| Grapes | 13mg | 9mg | 1.4:1 |
| Cabbage | 46mg | 34mg | 1.3:1 |
| Turnips | 36mg | 30mg | 1.2:1 |
| Radish | 24mg | 20mg | 1.2:1 |
| Green Beans | 58mg | 48mg | 1.2:1 |
| Okra | 100mg | 90mg | 1.1:1 |
| Eggplant | 30mg | 26mg | 1.1:1 |
| Apples | 10mg | 10mg | 1:1 |
| Mango | 21mg | 22mg | 1:1 |
| Lettuce(Iceberg) | 16mg | 16mg | 1:1 |
| Pineapple | 11mg | 11mg | 1:1 |
TABLE 3: FOOD ITEMS
WITH POOR
Ca : P RATIOS
| FOOD TYPE (1CUP) |
CALCIUM | PHOSPHOROUS | Ca:P RATIOS |
| Pears | 15mg | 18mg | 1:1.2 |
| Rutabaga | 72mg | 84mg | 1:1.2 |
| Cherries (pitted) | 10mg | 13mg | 1:1.3 |
| Cucumbers | 14mg | 18mg | 1:1.3 |
| Strawberries | 42mg | 56mg | 1:1.3 |
| Guavas | 18mg | 23mg | 1:1.3 |
| Apricots | 15mg | 21mg | 1:1.4 |
| Beets | 18mg | 26mg | 1:1.4 |
| Cantaloupes | 17mg | 27mg | 1:1.6 |
| Blueberries | 18mg | 30mg | 1:1.6 |
| Cauliflower | 28mg | 46mg | 1:1.6 |
| Brussels Sprouts | 56mg | 88mg | 1:1.6 |
| Squash (all varieties) | 26mg | 46mg | 1:1.7 |
| Parsnips | 58mg | 108mg | 1:1.9 |
| Sweet Potato | 64mg | 124mg | 1:1.9 |
| Pumpkin | 36mg | 74mg | 1:2.1 |
| Peaches | 5mg | 11mg | 1:2.2 |
| Carrots | 28mg | 64mg | 1:2.3 |
| Asparagus | 44mg | 108mg | 1:2.5 |
| Banana | 7mg | 22mg | 1:3.1 |
| Plums | 4mg | 14mg | 1:3.5 |
| Yams | 18mg | 66mg | 1:3.6 |
| Tomato | 16mg | 58mg | 1:3.6 |
| Peas | 38mg | 168mg | 1:4.4 |
| Corn | 10mg | 120mg | 1:12 |
| Mushrooms | 4mg | 72mg | 1:18 |