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Molybdenum in Food

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Food NameEnergy kJMolybdenum
Beer, ale1480.0
Beer, bitter1510.0
Beer, lager1520.0
Beer, carbohydrate-modified1200.0
Beer, stout2230.0
Beer, reduced alcohol or light beer1030.0
Beer, low alcohol (<1% alcohol v/v)430.0
Beer, draught1290.0
Water, tap00.0
Beverage base, chocolate flavour, added minerals calcium & iron & vitamins A, B1, B2, C & D166624.9
Beverage, chocolate flavour, from base (Milo), with regular fat milk4085.0
Fruit drink, 35% orange juice, added vitamin C1760.2
Soft drink, lemonade1340.0
Soft drink, ginger ale, creamy soda or other non-fruit flavours1580.0
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Molybdenum

Molybdenum is a nutritionally essential trace element that enters the body primarily from dietary sources.

Molybdenum is used to treat rare inherited metabolic diseases, such as Wilson's disease in which the body cannot process copper. It has shown promise in animal studies in reducing the harmful effects of certain cancer drugs on the heart and lungs.

About 90% of the molybdenum eaten in foods is eliminated by the body through the urine.

Related names: Molybdenum Amino Acid Chelate; Molybdenum Chelates; Molybdenum Glycinate; Sodium Molybdate

The role of copper, molybdenum, selenium, and zinc in nutrition and health

information from the National Institutes of Health

Copper, zinc, selenium, and molybdenum are involved in many biochemical processes supporting life. The most important of these processes are cellular respiration, cellular utilization of oxygen, DNA and RNA reproduction, maintenance of cell membrane integrity, and sequestration of free radicals. Copper, zinc, and selenium are involved in destruction of free radicals through cascading enzyme systems. Superoxide radicals are reduced to hydrogen peroxide by superoxide dismutases in the presence of copper and zinc cofactors. Hydrogen peroxide is then reduced to water by the selenium-glutathione peroxidase couple. Efficient removal of these superoxide free radicals maintains the integrity of membranes, reduces the risk of cancer, and slows the aging process. On the other hand, excess intake of these trace elements leads to disease and toxicity; therefore, a fine balance is essential for health.


Recommended Dietary Allowance (RDA) for Molybdenum
Life Stage  Age  Male (mcg/day)  Female (mcg/day) 
Adolescent  14-18 years  43 43
Adult  19 years and older 45 45 
Pregnancy  all ages  NA  50
Breastfeeding  all ages  NA  50

Molybdenum-Rich Food Sources

Molybdenum content (measured largely by inductively coupled plasma mass spectrometry) is in micrograms per 100 g of food weight (or 100 mL of liquid food).



Molybdenum
Food Name

149.0
Lamb, liver, grilled

143.3
Peanut butter, smooth & crunchy, added sugar & salt

143.3
Peanut butter, smooth & crunchy, added sugar, no added salt

143.3
Peanut butter, smooth & crunchy, no added sugar or salt

46.0
Spread, yeast, vegemite

39.8
Breakfast cereal, puffed or popped rice, added vitamins B1, B2, B3, C & folate, Fe & Zn

38.9
Parsley, curly, raw

38.9
Parsley, continental, raw

37.4
Breakfast cereal, whole wheat, flakes, added dried fruit & nuts, added vitamins B1, B2, B3 & folate, Ca,

Fe & fibre

34.6
Bread, mixed grain, toasted

31.0
Breakfast cereal, wheat bran, flakes, sultanas, added vitamins B1, B2, B3, B6 & folate, Fe & Zn

29.4
Bread, mixed grain

27.4
Breakfast cereal, mixed grain (wheat, oat & corn), extruded shapes, added vitamins B1, B2, B3, B6 & C,

Ca & Fe

27.0
Breakfast cereal, whole wheat, biscuit, added vitamins B1, B2, B3 & folate, Fe & Zn

26.8
Bread, from wholemeal flour, toasted

26.7
Bread, from white flour, toasted

25.6
Bread, from white flour, added omega-3 polyunsaturates, toasted

24.9
Beverage base, chocolate flavour, added minerals calcium & iron & vitamins A, B1, B2, C & D

24.8
Bread, from white flour, added iron, toasted

24.7
Nut, almond, with skin

22.8
Bread, from wholemeal flour

22.4
Rice, white, boiled, no added salt

22.4
Bread, from white flour

22.4
Rice, white, boiled, with added salt

22.4
Breakfast cereal, mixed grain flakes (wheat, oats), added dried fruit, added vitamins B1, B2, B3 & folate

& Fe

22.2
Coconut, grated & desiccated

22.2
Bread roll, from white flour, toasted


Molybdenum
Food Name

22.0
Bread, from white flour, added omega-3 polyunsaturates

21.6
Baked beans, canned in tomato sauce

21.6
Baked beans, canned in tomato sauce, salt reduced

21.3
Bread, from white flour, added iron

20.5
Potato crisps or chips, plain, salted

19.8
Bread, from white flour, added calcium, toasted

19.1
Bread roll, from white flour

19.0
Potato crisps or chips, flavoured (other than salt & vinegar)

18.8
Almond, milk chocolate-coated

18.8
Biscuit, savoury, flavoured

18.0
Biscuit, savoury, from white flour, Salada style

18.0
Biscuit, savoury, wholemeal wheat flour

18.0
Biscuit, savoury, wholemeal wheat flour, crispbread, puffed

18.0
Biscuit, savoury, wholemeal wheat flour, with sesame

18.0
Biscuit, savoury, crispbread, puffed & toasted

18.0
Biscuit, savoury, from white flour, water cracker style

18.0
Biscuit, savoury, wholemeal wheat flour, crispbread

18.0
Biscuit, savoury, from rye flour, crispbread

17.6
Biscuit, savoury, from white flour, plain snack cracker style

17.5
Spinach, English, boiled, drained

17.0
Bread, from white flour, added calcium

14.9
Spinach, English, raw

14.3
Celery, stir-fried without oil

13.8
Biscuit, savoury, cheese-flavoured

13.4
Cheese, cheddar, processed, reduced fat (~8%), added vitamin D

13.4
Cheese, cheddar, processed, reduced fat (~16%), added vitamin D

12.7
Pea, green, frozen, boiled, drained

12.7
Pea, green, fresh, boiled, drained

12.4
Biscuit, sweet, plain

12.0
Pizza, supreme, thick base, fast food chain-style

11.7
Biscuit, sweet, wheatmeal


Molybdenum
Food Name

11.7
Biscuit, sweet, shortbread style

11.7
Biscuit, sweet, ginger flavoured

11.7
Biscuit, sweet, oatmeal

11.7
Celery, raw

11.7
Biscuit, sweet, Anzac style

11.2
Egg, chicken, whole, omega-3 polyunsaturate enriched, boiled

11.0
Chicken, nugget, purchased frozen, baked without oil

11.0
Egg, chicken, whole, omega-3 polyunsaturate enriched, raw

10.8
Cream, rich or double thick

10.8
Cream, regular thickened, 35% fat

10.8
Cream, pure, 35% fat

10.8
Cream, whipped, aerosol, regular fat (~28%)

10.8
Cream, sour

10.8
Cream, reduced fat (~25%), canned

10.8
Cream, regular thickened, 35% fat, ultra high temperature treated

10.0
Hamburger, beef pattie, with cheese, onion, pickles & sauce, fast food style

9.9
Chocolate, milk, with added milk solids

9.7
Pizza, ham & pineapple, purchased frozen, baked

9.6
Pie, savoury, meat, commercial, individual size

9.5
Pizza, supreme, purchased frozen, baked

9.5
Pizza, ham & pineapple, takeaway style

9.5
Hamburger, plain (beef pattie, lettuce, tomato, onion, sauce), takeaway shop

9.5
Pizza, supreme, takeaway style

9.5
Pizza, supreme, thin base, fast food chain style

9.5
Pizza, ham & pineapple, thick base, fast food chain-style

9.5
Pizza, ham & pineapple, thin base, fast food chain-style

9.2
Hamburger, beef pattie, with cheese, lettuce, onion & sauce, takeaway style

8.8
Oats, rolled, boiled, no added salt

8.7
Sausage roll, commercial, ready to eat, individual size

8.6
Strawberry, purchased frozen

8.6
Strawberry, raw


Molybdenum
Food Name

8.2
Cheese, cheddar, regular fat

8.0
Potato crisp or chip, salt & vinegar flavoured

7.8
Cucumber, common, unpeeled, raw

7.8
Cucumber, apple crystal, unpeeled, raw

7.8
Cucumber, telegraph, unpeeled, raw

7.8
Cucumber, lebanese, unpeeled, raw

7.1
Pie, savoury, meat, commercial, party size

7.1
Pie, savoury, meat, commercial, family size

7.0
Sausage, beef, grilled

6.9
Ice cream, regular fat, vanilla flavour

6.9
Ice cream, reduced fat, vanilla flavour

6.7
Cheese, cheddar, processed

6.5
Potato, red skin, peeled, boiled

6.4
Fish, crumbed, purchased frozen, baked

6.4
Fish, battered, purchased frozen, baked

5.8
Dried fruit mix (raisin or sultana), milk chocolate-coated

5.8
Sausage, beef, fried

5.6
Breakfast cereal, beverage, all flavours, added vitamins A, B1, B2, C & folate

5.5
Yoghurt, regular fat (~3%), strawberry pieces or flavoured

5.5
Egg, chicken, whole, poached

5.5
Yoghurt, low fat (<0.5%), apricot pieces or flavoured

5.5
Yoghurt, regular fat (~3%), apricot pieces or flavoured

5.5
Yoghurt, low fat (<0.5%), strawberry pieces or flavoured

5.5
Egg, chicken, whole, raw

5.5
Egg, chicken, whole, hard-boiled

5.4
Cake, chocolate, iced, commercial

5.2
Cheese, creamed cottage

5.0
Beverage, chocolate flavour, from base (Milo), with regular fat milk

4.7
Pasta, white wheat flour, boiled from dry, no added salt

4.3
Banana, cavendish, peeled, raw

4.3
Sauce, tomato, commercial

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