Protein is composed of amino acids, which act as building blocks for muscles, tissues and organs. The Dietary Reference Intakes, DRIs, for Macronutrients states that adult females should consume around 46 g of protein and adult men should consume around 56 g of protein each day. You should limit your cholesterol intake to no more than 300 mg a day. According to the DRIs for Elements, adults should consume around 4,700 mg of potassium each day.
Dry Roasted Almonds
Dry roasted almonds contain 21 g of protein per 100 g serving. Almonds do not have any cholesterol in them. There are 712 mg of potassium in 100 g of dry roasted almonds. An average serving of almonds is 1 oz., around 22 almonds, which contains 6 g protein and 202 mg of potassium.
Chia Seeds
Chia seeds contain 15.6 g of protein per 100g serving. They contain no cholesterol. There is 160 mg of potassium in 100 g of chia seeds. In a 1-oz. serving, chia seeds provide 4.5 g of protein and 45 mg of potassium.
Roasted Chicken Breast
In 100 g of roasted chicken breast there are 31 g of protein. There is also 85 mg cholesterol and 256 mg potassium. A 52-g serving of chicken breast, an average serving size, yields 16 g of protein, 44 mg of cholesterol and 133 mg of potassium.
Cottage Cheese, 1 Percent Milkfat
Cottage cheese made with 1 percent milkfat contains 12.4 g of protein per 100 g serving. There are 4 mg of cholesterol and 86 mg of potassium in 100 g of 1 percent milkfat cottage cheese. In an average serving of 1/2 cup of cottage cheese, there is 14 g of protein, 5 mg of cholesterol and 97 mg of potassium.
Egg Whites, Raw
Raw egg whites contain 11 g of protein per 100 g. Egg whites have no cholesterol. There is 163 mg of potassium in 100 g of raw egg whites. In a serving of two large egg whites, there is 7.2 g of protein and 108 mg of potassium.
Yellowfin Tuna, Raw
In 100 g of raw yellowfin tuna, there are 24.4 g of protein. There are also 39 mg of cholesterol and 441 mg of potassium. Yellowfin tuna provides 20.75 g of protein in a 3-oz. serving, an average serving size, as well as 33 mg of cholesterol and 375 mg of potassium.
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