PRIMARY MICRO NUTRIENTS	Calcium, Iron, Phosphorus, Potassium, Zinc, Copper, Selenium, Magnesium, Vitamin A, B2, B12
SECONDARY MICRO NUTRIENTS	Manganese, Vitamin B5, 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	Parmesan cheese	% RDA
Nutrient	Unit		per 100g
	g	3700	20.84	0.6%
Energy	kcal	2600	431	16.6%
Protein	g	90	38.46	42.7%
Total lipid (fat)	g	87	28.61	32.9%
Carbohydrate, by difference	g	224	4.06	1.8%
Fiber, total dietary	g	38	0	0.0%
Sugars, total	g		0.9
Minerals
Calcium, Ca	mg	1000	1109	110.9%
Iron, Fe	mg	8	0.9	11.3%
Magnesium, Mg	mg	420	38	9.0%
Phosphorus, P	mg	700	729	104.1%
Potassium, K	mg	470	125	26.6%
Sodium, Na	mg		1529
Zinc, Zn	mg	11	3.87	35.2%
Copper, Cu	mg	0.9	0.238	26.4%
Manganese, Mn	mg	2.3	0.085	3.7%
Selenium, Se	µg	55	17.7	32.2%
Vitamins
Vitamin C, total ascorbic acid	mg	90	0	0.0%
Thiamin	mg	1.2	0.029	2.4%
Riboflavin	mg	1.3	0.486	37.4%
Niacin	mg	16	0.114	0.7%
Pantothenic acid	mg	5	0.325	6.5%
Vitamin B-6	mg	1.7	0.049	2.9%
Folate, total	µg	400	10	2.5%
Choline, total	mg		15.4
Betaine	mg
Vitamin B-12	µg	2.4	2.26	94.2%
Vitamin A, IU	IU	5000	865	17.3%
Vitamin E, total	mg	15	0.25	1.7%
Vitamin D	IU	600	21	3.5%
Vitamin K (phylloquinone)	µg	120	1.9	1.6%
Lipids
Fatty acids, total saturated	g		17.37
Fatty acids, total monounsaturated	g		8.73
Fatty acids, total polyunsaturated	g		0.66
Cholesterol			72
Amino Acids	g
Tryptophan	g		0.518
Threonine	g		1.455
Isoleucine	g		1.969
Leucine	g		3.718
Lysine	g		2.98
Methionine	g		1.016
Cystine	g		0.122
Phenylalanine	g		2.081
Tyrosine	g		2.328
Valine	g		2.524
Arginine	g		1.567
Histidine	g		1.092
Alanine	g		1.163
Aspartic acid	g		2.673
Glutamic acid	g		8.696
Glycine	g		0.759
Proline	g		4.622
Serine	g		2.292

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