Molybdenum sources

Good molybdenum sources include milk, beans, bread, liver and cereals. The molybdenum content of plants depends on the soil in which they are grown. The table below can be used as a guide.

Food

Amount

Molybdenum(mcg)

Lima beans

100g

870

Small white beans

100g

450

Yellow split peas

100g

250

Oats

100g

180

Green peas

100g

130

Chili beans

100g

110

Raisin bran

100g

76

String beans

100g

60

Spaghetti

100g

41

Macaroni

100g

38

Rice

100g

29

Bakery sweets

100g

27

Bread

100g

21

Cheese

100g

11

Pineapple

100g

9

Eggs

100g

9

Banana

100g

8

Corn

100g

8

Spinach

100g

7

Potatoes

100g

7

Cabbage

100g

6

Chicken

100g

5

Milk

100g

5

Molybdenum sourcesRecommended dietary allowances

There is no RDA for molybdenum. The estimated safe and adequate intake is 75 to 250 mcg per day. Average daily intake in the USA ranges from 50 to 500 mcg per day.

 

 

 
 
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