| Food | Non-Meat Egg source | Meat and Egg Source |
| Calcium | Milk, Spinach, Fortified Cereals | |
| Choline (Vit B Complex) | Milk, Peanuts | Liver, Eggs |
| Chromium | Some Cereals | Meat, Poultry, Fish |
| Copper | Nuts, Seeds, Cereals | Seafood |
| Fiber | Cereal, peas, lentils, fruits, vegetables | |
| Fluoride | fluoridated water or mouth rinses | Some sea fish |
| Folic Acid | Dark leafy vegetables, Whole grain bread, fortified cereals | |
| Iodine | Iodized salt | |
| Iron | Fortified cereals, Lentils | Meat, Eggs |
| Magnesium | Green leafy vegetables, Almonds | |
| Manganese | Nuts, Tea, Whole grains | |
| Phosphorous | Milk, Dairy Products, Bread | Meat, Eggs |
| Potassium | Banana, Potatoes, Yogurt | Tuna Fish |
| Selenium | Brazil Nuts | Organ Meat, Seafood |
| Sodium | Salted Butter | Salted Meat |
| Vitamin A | Carrots, Spinach, Fortified cereal | |
| Vitamin B1 | Whole grain, bread, cereal | |
| Vitamin B2 | Milk, Bread | |
| Vitamin B3 | Whole grain, bread, cereal | Meat. Fish, poultry |
| Vitamin B5 | Oats, Potatoes, Cereal, Potatoes | Chicken, Meat |
| Vitamin B6 | Fortified cereals | Organ meat |
| Vitamin B7 | Many fruits | Liver, meat |
| Vitamin B12 | Fortified cereals | Meat, Poultry, Fish |
| Vitamin C | Oranges, Lime, Broccoli | |
| Vitamin D | fortified milk products, fortified cereals | Fish liver oils, fatty fish |
| Vitamin E | almonds, peanut butter | |
| Vitamin K | Green vegetables like spinach, sprouts; cabbage | |
| Zinc | Fortified cereals | Red meats, some seafood |
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