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Alternate Sources of Calories, Calcium, Iron, and Zinc

FoodCaloriesCalciumIronZincSaturated Fat
Olive oil / Canola oil, 1 Tb** 119 / 124 cals ---- 0.09mg / 0 ---- 1.9 gm / 1 gm
Lard, 1 Tb 115 cals ---- ---- ---- 13 gm
Sesame Seed paste (tahini), 1 Tb 96 cals 154 mg 3 mg 1.1 mg 1 gm
Blackstrap molasses, 1 Tb 58 cals 41 mg 1 mg 0.06 mg ----
Rice flour, 1 Tb 36 cals 1 mg 0.25 mg 0.1 mg ----
Potato flour, 1 Tb 36 cals 6.5 mg 0.1 mg 0.05 mg ----
Tapioca, 1 Tb 34 cals 2 mg 0.15 mg 0.01 mg ----
Arrowroot flour, 1 Tb 29 cals 3 mg 0.02 mg -- mg ----
All purpose enriched white flour, 1 Tb 28 cals 1.1 mg 0.36 mg 0.6 mg ----
Coconut milk, canned, 1 Tb 28 cals 2.5 mg 0.5 mg 0.08 mg 3 gm
Corn meal, 1 Tb 26 cals 0.5 mg 0.1 mg 0.1 mg ----
Chickpea flour, 1 Tb 22 cals 3 mg 0.3 mg 0.16 mg ---
Coconut, dried, sweetened, 1 Tb 21 cals 1 mg 0.09 mg 0.08 mg 1.5 gm
Soy flour, 1 Tb 21 cals 12 mg* 0.4 mg 0.17 mg ----
Carob flour, 1 Tb 18 cals 28 mg 0.2 mg 0.07 mg ----
Avocado, cubed, 1 Tb 15 cals 1 mg 0.05 mg 0.06 mg ----
Banana, mashed, 1 Tb 13 cals 0.7 mg 0.04 mg 0.02 mg ----
Coconut, dry, unsweetened, 1 Tb 9 cals 0 mg 0.05 mg 0.03 mg 0.9 gm
* 30 - 40% of calcium is absorbed from soy flour
** Tb = Tablespoon