Dairy - The Stats

Cheddar Cheese

One cup of shredded cheddar cheese contains 28.14 grams of protein, 455 calories and 37.45 grams of fat.

Potassium - 111 mg

Phosphorus - 579 mg

Calcium - 815 mg

Magnesium - 32 mg

Iron - 0.77 mg

Sodium - 702 mg

Manganese - 0.011 mg

Zinc - 3.51 mg

Copper - 0.35 mg

Selenium - 15.7 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.031 mg

Vitamin B2 (riboflavin) - 0.424 mg

Niacin - 0.09 mg

Pantothenic Acid - 0.467 mg

Vitamin B6 - 0.084 mg

Folate - 20 mcg

Vitamin B12 - 0.94 mcg

Vitamin A - 1132 IU

Vitamin E - 0.33 mg

Vitamin K - 3.2 mcg

Vitamin D - 27 IU

Contains some other vitamins in small amounts.

 

Cottage Cheese

Four ounces of low fat 2% cottage cheese contains 13.37 grams protein, 97 calories and 2.77 grams of fat.

Potassium - 95 mg

Phosphorus - 184 mg

Calcium - 103 mg

Magnesium - 8 mg

Iron - 0.17 mg

Sodium - 373 mg

Zinc - 0.46 mg

Copper - 0.034 mg

Selenium - 11.2 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.046 mg

Vitamin B2 (riboflavin) - 0.224 mg

Niacin - 0.122 mg

Pantothenic Acid - 0.286 mg

Vitamin B6 - 0.025 mg

Folate - 11 mcg

Vitamin B12 - 0.51 mcg

Vitamin A - 84 IU

Vitamin E - 0.05 mg

Contains some other vitamins in small amounts.

 

Cream Cheese

Three ounces (1 small package) of cream cheese contains 5.04 grams of protein, 291 calories and 29.1 grams of fat.

Potassium - 117 mg

Phosphorus - 90 mg

Calcium - 83 mg

Magnesium - 8 mg

Iron - 0.32 mg

Sodium - 273 mg

Manganese - 0.009 mg

Zinc - 0.43 mg

Copper - 0.016 mg

Selenium - 2 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.017 mg

Vitamin B2 (riboflavin) - 0.106 mg

Niacin - 0.123 mg

Pantothenic Acid - 0.484 mg

Vitamin B6 - 0.03 mg

Folate - 9 mcg

Vitamin B12 - 0.21 mcg

Vitamin A - 1075 IU

Vitamin E - 0.55 mg

Vitamin K - 2.9 mcg

Vitamin D - 21 IU

Contains some other vitamins in small amounts.

 

Cows Milk

One cup of whole milk(without added Vit A & D) contains 7.69 grams of protein and 149 calories.

Potassium - 322 mg

Phosphorus - 205 mg

Calcium - 276 mg

Magnesium - 24 mg

Iron - 0.07 mg

Sodium - 105 mg

Manganese - 0.01 mg

Zinc - 0.9 mg

Copper - 0.061 mg

Selenium - 9 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.112 mg

Vitamin B2 (riboflavin) - 0.0412 mg

Niacin - 0.217 mg

Pantothenic Acid - 0.91 mg

Vitamin B6 - 0.088 mg

Folate - 12 mcg

Vitamin B12 - 1.1 mcg

Vitamin A - 395 IU

Vitamin E - 0.17 mg

Vitamin K - 0.7 mcg

Vitamin D - 5 IU

Contains some other vitamins in small amounts.

 

Cream - Half and Half

One fluid ounce of half and half (equal to 2 individual container servings) contains 0.89 grams of protein, 39 calories and 3.47 grams of fat.

Potassium - 39 mg

Phosphorus - 29 mg

Calcium - 32 mg

Magnesium - 3 mg

Iron - 0.02 mg

Sodium - 12 mg

Zinc - 0.15 mg

Copper - 0.003 mg

Selenium - 0.5 mcg

Also contains trace amounts of other minerals.

Vitamin C - 0.3 mg

Vitamin B1 (thiamine) - 0.011 mg

Vitamin B2 (riboflavin) - 0.045 mg

Niacin - 0.024 mg

Pantothenic Acid - 0.087 mg

Vitamin B6 - 0.012 mg

Folate - 1 mcg

Vitamin B12 - 0.1 mcg

Vitamin A - 107 IU

Vitamin E - 0.1 mg

Vitamin K - 0.4 mcg

Vitamin D - 2 IU

Contains some other vitamins in small amounts.

 

Cream - Heavy Whipping Cream

One fluid ounce of heavy whipping cream with no sugar added contains 0.61 grams of protein, 103 calories and 11.03 grams of fat. Potassium - 22 mg

Phosphorus - 18 mg

Calcium - 19 mg

Magnesium - 2 mg

Iron - 0.01 mg

Sodium - 11 mg

Zinc - 0.07 mg

Copper - 0.002 mg

Selenium - 0.1 mcg

Also contains trace amounts of other minerals.

Vitamin C - 0.2 mg

Vitamin B1 (thiamine) - 0.007 mg

Vitamin B2 (riboflavin) - 0.033 mg

Niacin - 0..12 mg

Pantothenic Acid - 0.076 mg

Vitamin B6 - 0.008 mg

Folate - 1 mcg

Vitamin B12 - 0.05 mcg

Vitamin A - 438 IU

Vitamin E - 0.32 mg

Vitamin K - 1 mcg

Vitamin D - 8 IU

Contains some other vitamins in small amounts.

 

Eggs

Two eggs scrambled, with no salt added contain 13.53 grams of protein, 204 calories and 14.9 grams of fat.

Potassium - 168 mg

Phosphorus - 207 mg

Calcium - 87 mg

Magnesium - 15 mg

Iron - 1.46 mg

Sodium - 342 mg

Manganese - 0.027 mg

Zinc - 1.22 mg

Copper - 0.017 mg

Selenium - 27.4 mcg

Also contains trace amounts of other minerals.

Vitamin C - 0.2 mg

Vitamin B1 (thiamine) - 0.063 mg

Vitamin B2 (riboflavin) - 0.533 mg

Niacin - 0.096 mg

Pantothenic Acid - 1.229 mg

Vitamin B6 - 0.144 mg

Folate - 37 mcg

Vitamin B12 - 0.94 mcg

Vitamin A - 642 IU

Vitamin E - 1.33 mg

Vitamin K - 4.9 mcg

Vitamin D - 59 IU

Contains some other vitamins in small amounts.

 

Goat Milk

One cup of goat milk contains 8.69 grams of protein, 168 calories and 10.1 grams of fat. Potassium - 498 mg

Phosphorus - 271 mg

Calcium - 327 mg

Magnesium - 34 mg

Iron - 0.12 mg

Sodium - 122 mg

Manganese - 0.044 mg

Zinc - 0.73 mg

Copper - 0.112 mg

Selenium - 3.4 mcg

Also contains trace amounts of other minerals.

Vitamin C - 3.2 mg

Vitamin B1 (thiamine) - 0.117 mg

Vitamin B2 (riboflavin) - 0.337 mg

Niacin - 0.676 mg

Pantothenic Acid - 0.756 mg

Vitamin B6 - 0.112 mg

Folate - 2 mcg

Vitamin B12 - 0.17 mcg

Vitamin A - 483 IU

Vitamin E - 0.17 mg

Vitamin K - 0.7 mcg

Contains some other vitamins in small amounts.

 

Goat Cheese

100 grams of semisoft goat cheese, contains 21.58 grams of protein, 364 calories and 29.84 grams of fat.

Potassium - 158 mg

Phosphorus - 375 mg

Calcium - 298 mg

Magnesium - 29 mg

Iron - 1.62 mg

Sodium - 515 mg

Manganese - 0.093 mg

Zinc - 0.66 mg

Copper - 0.564 mg

Selenium - 3.8 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.072 mg

Vitamin B2 (riboflavin) - 0.676 mg

Niacin - 1.148 mg

Pantothenic Acid - 0.19 mg

Vitamin B6 - 0.06 mg

Folate - 2 mcg

Vitamin B12 - 0.22 mcg

Vitamin A - 1464 IU

Vitamin D - 22 IU

Vitamin E - 0.26 mg

Vitamin K - 2.5 mcg

Contains some other vitamins in small amounts.

 

Yogurt

One cup of plain, whole milk yogurt contains 8.5 grams of protein, 149 calories and 7.96 grams of fat.

Potassium - 380 mg

Phosphorus - 233 mg

Calcium - 296 mg

Magnesium - 29 mg

Iron - 0.12 mg

Sodium - 113 mg

Manganese - 0.01 mg

Zinc - 1.45 mg

Copper - 0.022 mg

Selenium - 5.4 mcg

Also contains trace amounts of other minerals.

Vitamin C - 1.2 mg

Vitamin B1 (thiamine) - 0.071 mg

Vitamin B2 (riboflavin) - 0.348 mg

Niacin - 0.184 mg

Pantothenic Acid - 0.953 mg

Vitamin B6 - 0.078 mg

Folate - 17 mcg

Vitamin B12 - 0.91 mcg

Vitamin A - 243 IU

Vitamin E - 0.15 mg

Vitamin K - 0.5 mcg

Vitamin D - 5 IU

Contains some other vitamins in small amounts.

 

Courtsey of  Dr. Decuypere's Nutrient Charts™

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