• Spinach, boiled, 1/2 cup: 78 mg
• Cashews, dry roasted, 1 ounce: 74 mg
• Peanuts, oil roasted, 1/4 cup: 63 mg
• Cereal, shredded wheat, 2 large: 61 mg
• Soy milk, plain or vanilla, 1 cup: 61 mg
• Black beans, cooked, 1/2 cup: 60 mg
• Edamame, shelled, cooked, 1/2 cup: 50 mg
• Peanut butter, smooth, 2 tablespoons: 49 mg
• Bread, whole wheat, 2 slices: 46 mg
• Avocado, cubed, 1 cup: 44 mg
• Potato, baked with skin, 3.5 ounces: 43 mg
• Rice, brown, cooked, 1/2 cup: 42 mg
• Yogurt, plan, low-fat, 8 ounces: 42 mg
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