PRIMARY MICRO NUTRIENTS	Calcium, Phosphorus, Potassium, Zinc, Selenium, Vitamin A, B2, B5, B6, B12, Folate
SECONDARY MICRO NUTRIENTS	Magnesium, Copper, Iron, Vitamin B3, D
NUTRITIONAL HIGHLIGHTS	High quality protein; Beneficial bacteria; Dental protection
FUNCTIONAL BENEFITS	Bacteria Nourishes colon cells Lowering blood cholesterol Improving blood sugar control Preventing overgrowth of Candida albicans yeast Enhancing Calcium absorption Enhancing growth of probiotic bacteria Lactobacillus and Bifidobacterium species Dental Protection – aged cheeses such as Cheddar, Swiss, Blue, Brie prevent dental pH from falling to where tooth enamel is broken down by acids of plaque bacteria, thus preventing cavities
NUTRITIONAL NOTES	Cheese should be kept in the door of the refrigerator (the warmest part)
DANGERS	Allergies High allergy food, particularly with children due to lactose Lactose levels in cheese lower than in milk due to breakdown of lactose in cheese production: hard, aged cheeses such as Cheddar and Swiss contain little to no lactose

		RDA	Blue cheese
Nutrient	Unit		per 100g
	g	3700	42.41	1.1%
Energy	kcal	2600	353	13.6%
Protein	g	90	21.4	23.8%
Total lipid (fat)	g	87	28.74	33.0%
Carbohydrate, by difference	g	224	2.34	1.0%
Fiber, total dietary	g	38	0	0.0%
Sugars, total	g		0.5
Minerals
Calcium, Ca	mg	1000	528	52.8%
Iron, Fe	mg	8	0.31	3.9%
Magnesium, Mg	mg	420	23	5.5%
Phosphorus, P	mg	700	387	55.3%
Potassium, K	mg	470	256	54.5%
Sodium, Na	mg		1146
Zinc, Zn	mg	11	2.66	24.2%
Copper, Cu	mg	0.9	0.04	4.4%
Manganese, Mn	mg	2.3	0.009	0.4%
Selenium, Se	µg	55	14.5	26.4%
Vitamins
Vitamin C, total ascorbic acid	mg	90	0	0.0%
Thiamin	mg	1.2	0.029	2.4%
Riboflavin	mg	1.3	0.382	29.4%
Niacin	mg	16	1.016	6.4%
Pantothenic acid	mg	5	1.729	34.6%
Vitamin B-6	mg	1.7	0.166	9.8%
Folate, total	µg	400	36	9.0%
Choline, total	mg		15.4
Betaine	mg
Vitamin B-12	µg	2.4	1.22	50.8%
Vitamin A, IU	IU	5000	721	14.4%
Vitamin E, total	mg	15	0.25	1.7%
Vitamin D	IU	600	21	3.5%
Vitamin K (phylloquinone)	µg	120	2.4	2.0%
Lipids
Fatty acids, total saturated	g		18.67
Fatty acids, total monounsaturated	g		7.78
Fatty acids, total polyunsaturated	g		0.8
Cholesterol			75
Amino Acids	g
Tryptophan	g		0.312
Threonine	g		0.785
Isoleucine	g		1.124
Leucine	g		1.919
Lysine	g		1.852
Methionine	g		0.584
Cystine	g		0.107
Phenylalanine	g		1.087
Tyrosine	g		1.295
Valine	g		1.556
Arginine	g		0.711
Histidine	g		0.758
Alanine	g		0.644
Aspartic acid	g		1.436
Glutamic acid	g		5.179
Glycine	g		0.406
Proline	g		2.1
Serine	g		1.12

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods