Calcium calculator

Calcium calculator Most Australians don't get enough calcium in their diet, putting them at risk of osteoporosis. How does your diet stack up? Good sources of calcium: Milk 1 cup (250ml) calcium fortified - 520mg reduced fat - 367mg skim - 341mg full fat - 304mg Soy milk 1 cup (250ml) reduced fat - 367mg low fat - 367mg regular - 309mg Yoghurt per tub (200g) low fat natural - 488mg plain natural - 386mg Cheese per slice (12g) reduced fat - 2o9mg edam - 176mg cheddar - 160mg Broccoli (raw) 2 florets (45g) - 15mg Bok choy (raw) 1 cup (75g) - 65mg Lebanese cucumber 1 cup sliced (120g) - 68mg Silverbeet (cooked) 1/2 cup (100g) - 87mg Dried figs 6 figs (80g) - 160mg Dried apricots 6 apricots (45g) - 32mg Brazil nuts Almonds, with skin 10 nuts (35g) - 53mg 10 nuts (12g) - 30mg Pink salmon canned in spring water Sardines canned in spring water no added salt (90g) - 279mg Boiled egg medium size (55g) - 21mg Tofu (firm) per 260g - 832mg no added salt (90g) - 330mg Baked beans in tomato sauce 1/2 cup (120g) - 43mg Bread 1 slice (30g) wholemeal - 16mg mixed grain - 5mg Vanilla ice cream, reduced fat Tahini 1 scoop( 50g) - 48mg 1 tablespoon( 20g) - 66mg How much calcium do you need? It is recommended you eat 3 to 5 serves of calcium rich foods daily. Children Calcium RDI Age 1 to 3 years 4 to 8 735mg - 500mg - 700mg calcium 1 cup 2 florets 1 slice 70 g (skim) Teenagers Age 9 to 11 Calcium RDI > -1000mg - 1300mg 2 slices 1333mg 1 cup (soy) 2 medium 1 tub 6 pieces (wholemeal) calcium 12 to 18 10 pieces 2 florets 90 g 1 scoop Adults Women Calcium RDI Age 19+ 50+ - 1000mg - 1300mg -1100mg Breastfeeding - 1300mg Pregnant 1042mg 1 cup 1/2 tub 6 pieces 10 pieces 1 cup calcium 6 1 cup 90 g Men (skim) Age 19+ Calcium RDI - 1000mg - 1300mg 70+ Source: NUTTAB 2010 & http://www.osteoporosis.org.au/