The RDA for zinc is 15 mg for men and 12 mg for women. There is some controversy over this figure. In the United States only a small percentage of individuals consume the recommended amount of zinc, and yet deficiencies are rarely seen. Well planned vegetarian diets can provide as much as 20mg of zinc. Green leafy vegetables are rich in riboflavin, but meats and dairy products supply about half of the riboflavin intake in the American diet.
Cheese is a very rich source.
The adult RDA for riboflavin is 1.3 mg for women and 1.7 mg for men. Most Americans meet or exceed these requirements. Concerns exist only for strict Vegans who are not consuming whole or enriched grains. Iron Iron deficiency is the most prevalent nutrient deficiency in this country. A well planned vegetarian diet provides adequate iron.