PRIMARY MICRO NUTRIENTS	Calcium, Iron, Phosphorus, Potassium, Zinc, Selenium, Vitamin A, B2, B5,  B12,
SECONDARY MICRO NUTRIENTS	Magnesium, Copper, Vitamin B3, B6, Folate, Vitamin 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	Cheddar cheese
Nutrient	Unit		per 100g
	g	3700	36.75	1.0%
Energy	kcal	2600	403	15.5%
Protein	g	90	24.9	27.7%
Total lipid (fat)	g	87	33.14	38.1%
Carbohydrate, by difference	g	224	1.28	0.6%
Fiber, total dietary	g	38	0	0.0%
Sugars, total	g		0.52
Minerals
Calcium, Ca	mg	1000	721	72.1%
Iron, Fe	mg	8	0.68	8.5%
Magnesium, Mg	mg	420	28	6.7%
Phosphorus, P	mg	700	512	73.1%
Potassium, K	mg	470	98	20.9%
Sodium, Na	mg		621
Zinc, Zn	mg	11	3.11	28.3%
Copper, Cu	mg	0.9	0.031	3.4%
Manganese, Mn	mg	2.3	0.01	0.4%
Selenium, Se	µg	55	13.9	25.3%
Vitamins
Vitamin C, total ascorbic acid	mg	90	0	0.0%
Thiamin	mg	1.2	0.027	2.3%
Riboflavin	mg	1.3	0.375	28.8%
Niacin	mg	16	0.08	0.5%
Pantothenic acid	mg	5	0.413	8.3%
Vitamin B-6	mg	1.7	0.074	4.4%
Folate, total	µg	400	18	4.5%
Choline, total	mg		16.5
Betaine	mg		0.7
Vitamin B-12	µg	2.4	0.83	34.6%
Vitamin A, IU	IU	5000	1002	20.0%
Vitamin E, total	mg	15	0.29	1.9%
Vitamin D	IU	600	24	4.0%
Vitamin K (phylloquinone)	µg	120	2.8	2.3%
Lipids
Fatty acids, total saturated	g		19.37
Fatty acids, total monounsaturated	g		8.43
Fatty acids, total polyunsaturated	g		1.43
Cholesterol			102
Amino Acids	g
Tryptophan	g		0.32
Threonine	g		0.886
Isoleucine	g		1.546
Leucine	g		2.385
Lysine	g		2.072
Methionine	g		0.652
Cystine	g		0.125
Phenylalanine	g		1.311
Tyrosine	g		1.202
Valine	g		1.663
Arginine	g		0.941
Histidine	g		0.874
Alanine	g		0.703
Aspartic acid	g		1.6
Glutamic acid	g		6.092
Glycine	g		0.429
Proline	g		2.806
Serine	g		1.456

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