Food	Mg per servings	% of the daily value*
Fortified breakfast cereals with 100% DV iron	18	100
Oysters, steamed 3 oz	8	44
White beans, canned 1 cup	8	44
Dark chocolate, 3 oz	7	39
Beef liver, 3 oz	5	28
Lentils, boiled	3	17
Spinach, cooked	3	17
Tofu, firm, ½ cup	3	17
Kidney beans, canned ½ cup	2	11
Chickpeas, cooked ½ cup	2	11
Tomatoes, canned/stewed ½ cup	2	11
Baked potato with skin	2	11
Cashews, 18 nuts	2	11
Chicken, 140g (1 cup cubed)	1.8	9

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Recommended Dietary Allowances by age and sex (needs differ for pregnancy and location – see the source for more details).

1. Females Age 14 to 18: 15mg
2. Females Age 19 to 50: 18mg
3. Females and males Age 51+: 8mg
4. Males Age 14 to 18: 11mg
5. Males Age 19 to 60: 8mg

*Source