Changes

*Oysters: Depending on type and variety oysters provide 16-182mg of zinc per 100g serving. This accounts for 110%-1200% of the RDA for zinc. The food highest in zinc is The Steamed Wild Eastern Oyster which provides 182 mg of zinc per 100g serving, or 76mg (509% RDA) in 6 oysters, and 154mg (1029% RDA) in a 3 ounce serving.

* Toasted Wheat Germ : Packed in jars and sold toasted, wheat germ is great to sprinkle on top of any food. Try it on salads, rice, or steamed vegetables. Toasted wheat germ provides 17mg (112% RDA) of zinc per 100g serving, which is 19mg (126% RDA) per cup, and 1.2mg (8% RDA) in a single tablespoon. Crude (untoasted) wheat germ provides 12mg (82% RDA) of zinc per 100g serving, 14mg (94% RDA) per cup, and 1mg (6% RDA) per tablespoon. Click to see complete nutrition facts.

* Lamb (Mutton) : Lamb is a common meat in the Middle East, Mediterranean, and most of Europe, but is increasing in popularity in the Americas. Lamb provides between 4.2-8.7mg of zinc per 100g serving (28%-58% RDA) depending on cut. That is up to 7.4mg (49% RDA) in a 3 ounce serving (85 grams).

* Peanuts : Peanuts are a great source of zinc, 100 grams of oil roasted peanuts will provide 6.6mg (44% RDA) of zinc, or 8.8mg (59% RDA) in 1 cup chopped, 1.9mg (12% RDA) per oz (~39 peanuts). Dry roasted peanuts will provide half as much zinc at 3.3mg (22% RDA) per 100 gram serving, or 4.8mg (32% RDA) per cup, and 1mg (6% RDA) per oz.