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Food Name | Energy kJ | Molybdenum |
Beer, ale | 148 | 0.0 |
Beer, bitter | 151 | 0.0 |
Beer, lager | 152 | 0.0 |
Beer, carbohydrate-modified | 120 | 0.0 |
Beer, stout | 223 | 0.0 |
Beer, reduced alcohol or light beer | 103 | 0.0 |
Beer, low alcohol (<1% alcohol v/v) | 43 | 0.0 |
Beer, draught | 129 | 0.0 |
Water, tap | 0 | 0.0 |
Beverage base, chocolate flavour, added minerals calcium & iron & vitamins A, B1, B2, C & D | 1666 | 24.9 |
Beverage, chocolate flavour, from base (Milo), with regular fat milk | 408 | 5.0 |
Fruit drink, 35% orange juice, added vitamin C | 176 | 0.2 |
Soft drink, lemonade | 134 | 0.0 |
Soft drink, ginger ale, creamy soda or other non-fruit flavours | 158 | 0.0 |
|
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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).
| 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, continental, raw |
| 37.4 |
| Breakfast cereal, whole wheat, flakes, added dried fruit & nuts, added vitamins B1, B2, B3 & folate, Ca, |
| 34.6 |
| Bread, mixed grain, toasted |
| 31.0 |
| Breakfast cereal, wheat bran, flakes, sultanas, added vitamins B1, B2, B3, B6 & folate, Fe & Zn |
| 27.4 |
| Breakfast cereal, mixed grain (wheat, oat & corn), extruded shapes, added vitamins B1, B2, B3, B6 & C, |
| 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 |
| 22.2 |
| Coconut, grated & desiccated |
| 22.2 |
| Bread roll, from white flour, toasted |
| 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 |
| 11.7 |
| Biscuit, sweet, shortbread style |
| 11.7 |
| Biscuit, sweet, ginger flavoured |
| 11.7 |
| Biscuit, sweet, oatmeal |
| 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, 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 |
| 8.2 |
| 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 |
| 5.6 |
| 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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