PRIMARY MICRO NUTRIENTS	Calcium, Phosphorus, Potassium, Zinc, Selenium, Vitamin A, B2, B5, B6, B12, Folate,
SECONDARY MICRO NUTRIENTS	Iron, Magnesium, Vitamin B1, 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	Cheese, brie	% RDA
Nutrient	Unit		per 100g
	g	3700	48.42	1.3%
Energy	kcal	2600	334	12.8%
Protein	g	90	20.75	23.1%
Total lipid (fat)	g	87	27.68	31.8%
Carbohydrate, by difference	g	224	0.45	0.2%
Fiber, total dietary	g	38	0	0.0%
Sugars, total	g		0.45
Minerals
Calcium, Ca	mg	1000	184	18.4%
Iron, Fe	mg	8	0.5	6.3%
Magnesium, Mg	mg	420	20	4.8%
Phosphorus, P	mg	700	188	26.9%
Potassium, K	mg	470	152	32.3%
Sodium, Na	mg		629
Zinc, Zn	mg	11	2.38	21.6%
Copper, Cu	mg	0.9	0.019	2.1%
Manganese, Mn	mg	2.3	0.034	1.5%
Selenium, Se	µg	55	14.5	26.4%
Vitamins
Vitamin C, total ascorbic acid	mg	90	0	0.0%
Thiamin	mg	1.2	0.07	5.8%
Riboflavin	mg	1.3	0.52	40.0%
Niacin	mg	16	0.38	2.4%
Pantothenic acid	mg	5	0.69	13.8%
Vitamin B-6	mg	1.7	0.235	13.8%
Folate, total	µg	400	65	16.3%
Choline, total	mg		15.4
Betaine	mg
Vitamin B-12	µg	2.4	1.65	68.8%
Vitamin A, IU	IU	5000	592	11.8%
Vitamin E, total	mg	15	0.24	1.6%
Vitamin D	IU	600	20	3.3%
Vitamin K (phylloquinone)	µg	120	2.3	1.9%
Lipids
Fatty acids, total saturated	g		17.41
Fatty acids, total monounsaturated	g		8.013
Fatty acids, total polyunsaturated	g		0.826
Cholesterol			100
Amino Acids	g
Tryptophan	g		0.322
Threonine	g		0.751
Isoleucine	g		1.015
Leucine	g		1.929
Lysine	g		1.851
Methionine	g		0.592
Cystine	g		0.114
Phenylalanine	g		1.158
Tyrosine	g		1.2
Valine	g		1.34
Arginine	g		0.735
Histidine	g		0.716
Alanine	g		0.859
Aspartic acid	g		1.35
Glutamic acid	g		4.387
Glycine	g		0.397
Proline	g		2.459
Serine	g		1.168

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