The RDA fot iron is 10mg a day for adult men and post-menopausal women. The amount of iron for a pre-menopausal woman is 15mg a day.
One of the Posible Day Plans

Breakfast:
         Cereal with ¼ cups raisons and
         8 ounces of Soymilk

Lunch:
         Kidney Bean Chili
         (1 cup kidney beans)   
    
Dinner:
1 cup Spinach cooked sprinkled 
2 Tbsp Sesame Seeds
1 potato
8 ounces tomato juice

Snack:
¼ cup sunflower seeds
                                
TOTAL   		Iron (mg)

1.1
1.5



5.2


2.9
1.2
1.4
1.4


1.2
----
15.9
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