"Studies show that vegetarians do not have a higher incidence of iron deficiency than non-vegetarians."

Lehmann, Chris and Amanda Benham, MDAA. Go Vegetarian! The Green Book on Vegetarian Nutrition, Paddington, NSW: The Australian Vegetarian Society, 1998, p.12.

IRON-CONTAINING FOODS Food Serving (grams) Iron content (mgs) Beefsteak 100 3.0 Prune juice 100 10.5 Raisins 100 4.1 Molasses 15 3.2 Garbanzo beans [chickpeas] 100 7.0 Lentils 100 4.2 Millet 25 3.9 Spinach 100 4.0 Pumpkin seeds 50 3.0 Tofu 100 2.5

Reproduced from Klaper, Michael M.D. Vegan Nutrition: Pure and Simple, Fourth Edition, Maui, Hawaii: Gentle World, 1998, p.39.

CALCIUM ALL-STARS Food Serving (grams) Calcium content (mgs) Cow's milk 100 120 Collards 100 304 Kale 100 249 Oats 120 170 Chickpeas 100 150 Almond/raisin mix 100 290 Tofu (calcium precipitated) 100 150

Reproduced from Klaper, Michael M.D. Vegan Nutrition: Pure and Simple, Fourth Edition, Maui, Hawaii: Gentle World, 1998, p.38. from : www.vegetarianaction.org.au