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USERSMYNAME Posts: 164
1/14/19 3:32 P

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To clarify, I did not eat the foods I entered. I Googled foods with the highest potassium content and then entered a decent serving of the top 5 just to see what level of potassium that would give me. I was careful not to use entries created by Spark users.

NIRERIN Posts: 14,653
1/12/19 12:27 P

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Are you looking at the full report and seeing potassium listed for everything that should have potassium listed?
By my counts:
small banana 362 mg or 10% - Are you sure the bananas that you are buying are this size? My grocery store rarely has any that are smaller than a medium sized banana
small sweet potato 285 mg or 8% -I will note that a small sweet potato is 60 g of sweet potato. If you are buying those little portion controlled packs of sweet potatoes that's probably on par. I generally buy the smaller ones in the by the pound section and those are at least twice that size, and would have twice the potassium.
a cup of broccoli 261 mg or 7%
a cup of cooked spinach 849 mg or 24%
medium baked potato 926 mg or 26%

But it's not about getting everything that you need in five foods, it's about choosing foods with nutrients across the board.
an ounce of raisins has 262 mg or 6%
an ounce of peanuts has 180 mg or 5%
an ounce of pistachios has 291 mg or 6%
1/4 an avocado will run you about 243 mg or 7%
half cup of kidney beans 327 mg or 9%
half cup of chickpeas 206 mg or 6 %
half cup of cherry tomatoes 177 or 5%
1/4 cup dried apricot halves 299 or 8%
3 oz of farmed salmon has 326 mg or 9%
1/2 cup of peas has 88 mg or 3%
1/2 cup mushrooms has 100 mg or 3%
a large egg is somewhere in the 60-70 mg range depending on preparation.
100 grams or orange has about 181 mg
a cup of orange juice is about 455 mg
A three bean salad, a balanced trail mix or a carefully chosen large salad could get you in the neighborhood of 500 mg of potassium each. A mushroom and tomato omelet could also get you about 500 mg. Add a cup of orange juice with your omelet and you're at 1000 mg for the meal.



-google first. ask questions later.

POPSECRET's Photo POPSECRET SparkPoints: (93,906)
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1/12/19 10:57 A

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Some entries in the tracker are entered by users like you and me, so they may be inaccurate or missing information. For example some people might only be concerned with the calories, protein, fat, carbs, fiber, etc. of a food and may only enter that info.

Not sure if this works on Spark but i've noticed on other trackers that if you put USDA after your search it comes up with more accurate results (e.g. "banana USDA", "broccoli USDA", etc.)



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URBANREDNEK Posts: 10,927
1/11/19 8:10 P

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I hadn't really paid attention to this, since I regularly get over 6000mg of Potassium per day with no supplements. This is reviewed and approved by my doc - along with my high food intake of magnesium and calcium and sodium.

I had to chuckle at the food choices, though, since of those recommended as best sources I only rarely eat potatoes or sweet potatoes, and never the others!

Today, I'll be getting in around 7000mg of potassium (out of around 2250 calories). About 1250mg will come from coffee and tea, about 1000mg from dairy, 797mg from eggs and meats, 465mg from dried apricots, 417mg from flaxseed + 125mg from blackstrap molasses in my breakfast custard (today it's a pumpkin custard, with a total of 1367mg of potassium from all ingredients), 337mg from rutabaga, 380mg from brussels sprouts, 409mg from mushrooms, 313mg from apples and pears, and all of the rest in amounts from 20mg to 200mg per serving from other vegetables and fruits and nuts / nut butters (was surprised how much is in pork tenderloin).

I could see it being quite difficult to reach the RDA if avoiding dairy, coffee, tea, and meats --- especially if keeping to a restricted intake of 1200 calories! I usually have 8-12 x 80g "servings" of vegetables and fruits in a day, but that is only around half of my total potassium intake, so would be well under an RDA of 4700mg. A bit of unexpected support for my choice to not restrict food groups and my favourite beverages emoticon

This really highlights to me that the commonly recommended 1200 calories per day just isn't enough to supply the vitamin and mineral needs of a person who would need the RDA and 2000 calories per day to maintain a healthy size. For someone of a smaller stature, who would only need 1400 calories to maintain and so would only need 70% RDA for a healthy level --- well, the 1200 calories and the amount of nutrients you can get with that would be okay.

It must take an incredible amount of effort to ensure an adequate intake of nutrients with such severely restricted calories - and choosing to avoid whole food groups must make it just that much harder. Gotta tip my hat to those who are managing it, since I sure couldn't do it!

Sir Terry Pratchett: "Science is not about building a body of known 'facts'. It is a method for asking awkward questions and subjecting them to a reality-check, thus avoiding the human tendency to believe whatever makes us feel good."

"The Inuit Paradox" ( discovermagazine.com/2004/oct/inuit-
paradox
): "...there are no essential foods—only essential nutrients. And humans can get those nutrients from diverse and eye-opening sources. "

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USERSMYNAME Posts: 164
1/11/19 4:16 P

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I eat a healthy diet, heavy in vegetables, but my nutrition tracker always shows that I am short (often *far* short) of the minimum recommended potassium intake. I am not concerned about being potassium deficient because I have no symptoms and I get regular blood work done. But it was interesting, so I did a little experiment. I Googled what foods are highest in potassium and I entered them into my food tracker. I was careful not to use entries created by other Spark users. The list I entered is below:

Banana, fresh, 1 small (6" to 6-7/8" long)
Sweet potato, cooked, baked in skin, without salt, 1 small
Broccoli, cooked, 1 cup, chopped
Spinach, cooked, 1 cup
Baked Potato, with skin, 1 medium (2-1/4" to 3-1/4" dia.)

These foods added up to around 2,800mg of potassium. The recommended intake is 3,500 to 4,700 mg per day, with some sources saying that 4,700 is the Adequate Recommended daily intake.

Has anyone else noticed this? Anyone regularly hit 4,700mg per day?




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