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Phosphorus, where it is found, food sources, recommended intake

Phosphorus, why it is required

Phosphorus: Component of bones, teeth, DNA and RNA, it participates in various biological processes such as the production and storage of energy, the regulation of enzymatic activity (Calvo et al, Adv Nutr, 2015)
Phosphorus
Phosphorus: Recommended daily Intakes
For
Male
Female
Adults
700 mg
700 mg

Note

*mg = milligrams
**DV = Daily Value. A value of 100 means that the food contains the full recommended daily amount
Phosphorus: Food sources, where can be found
Food
*mg
**DV
Yogurt, plain, low fat, 170 grams
245
20
Milk, 2% milkfat, 250 grams
226
18
Salmon, cooked, 85 grams
214
17
Scallops, breaded and fried, 85 grams
201
16
Cheese, mozzarella, 40 grams
197
16
Chicken, breast meat, roasted, 85 grams
182
15
Lentils, boiled, 40 grams
178
14
Beef patty, 90% lean meat, broiled, 85 grams
172
14
Cashew nuts, dry roasted, 30 grams
139
11
Potatoes, flesh and skin, baked, 1
123
10
Kidney beans, canned, 85 grams
115
9
Rice, brown, long-grain, cooked, 125 grams
102
8
Peas, green, boiled, 30 grams
94
8
Oatmeal, cooked with water, 90 grams
90
7
Egg, hard boiled, 1
86
7
Tortillas, corn, 1
82
7
Bread, whole wheat, 1 slice
60
5
Sesame seeds, 1 tablespoon
57
5
Bread, pita, 1
50
4
Asparagus, boiled, 6
49
4
Tomatoes, 100 grams
22
2
Apple, medium sized, 1
20
2
Cauliflower, boiled, 60 grams
20
2
Clementine, 1
16
1

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