admin@worldsworstwriter.org 2026-06-05
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 |