The Recommended Daily Allowance (RDA) for magnesium is 400-420 mg for adult men. 310-320 Mg for adult women.
| Food | Magnesium | Amount |
|---|---|---|
| Chia Seeds | 111Mg | 1 Ounce |
| Almond Butter | 89Mg | 2 Tablespoons |
| Ensure Original | 80Mg | 8 Ounce |
| Dark Chocolate | 65Mg | 1 Ounce |
| Black Beans | 60Mg | 1 Cup |
| Soy Milk | 60Mg | 1 Cup |
| Peanut Butter | 48Mg | 2 Tablespoons |
| Dried Seaweed | 48Mg | 1/2 Cup |
| Avocado | 43Mg | 2 Cup |
| Shredded Wheat | 40Mg | 25 Biscuits |
| Banana | 32Mg | 1 Med Banana |
| Oatmeal | 27Mg | 1/2 Cup |
The RDA for tryptophan is 600mg for a 150lb person 4mg/kilogram.
| Food | Tryptophan | Amount |
|---|---|---|
| Chicken (Breast) | 687Mg | 6 Ounce |
| Steak (skirt) | 636Mg | 6 Ounce |
| Pork Chop | 627Mg | 6 Ounce |
| Turkey (Ground) | 612Mg | 6 Ounce |
| Salmon/Tuna | 570Mg | 6 Ounce |
| Tofu | 592Mg | 1 cup |
| Chicken (Roasted) | 507Mg | 6 Ounce |
| Cod | 500Mg | 6 Ounce |
| Turkey (Roasted) | 488Mg | 6 Ounce |
| Tilapia | 461Mg | 6 Ounce |
| Mahi Mahi | 423Mg | 6 Ounce |
| Edemame | 416Mg | 1 cup |
| Cottage Cheese | 332Mg | 1/2 Cup |
| Pumpkin seeds | 164Mg | 1 Ounce |
| Cheddar Cheese | 155Mg | 1 Ounce |
| Milk | 106Mg | 8 Ounce |
| Oatmeal | 94Mg | 1 cup |
| Soy Milk | 92Mg | 8 ounce |
| Sweet Potato | 92Mg | 1 cup |
| Peanut Butter | 74Mg | 2 tablespoons |
| Egg | 71Mg | 1 Egg |