Most people get a lot more copper than zinc, things like liver (which admittedly most people don't eat), but also nuts, sesame seeds, dried beans, and chocolate are all high in copper, and there are fewer concentrated sources of zinc. But barely any of that applies to you, but for in the future, when it does, I thought I'd mention it.
1 ounce =
172% of the RDA for B12.
152% of the RDA for vit A.
112% of the RDA for copper.
54% of the RDA for folate.
Or my nuts, one quarter cup of almonds, peanuts, walnuts and pumpkin seeds only have about 20% of the RDA for copper. One quarter cup of Sesame seeds, Cashews and Sunflower seeds ARE high in copper though.
Soybeans, garbanzo beans and navy beans are higher in copper.
Or my chocolate! Them's fightin' words. :
The copper content of dark chocolate is significantly greater than milk chocolate. A 3-ounce bar of dark chocolate can contain 0.75 milligrams of copper. This is more than 100 per cent of the RDA for children and over 80 per cent of the RDA for teens and adults. A 3-ounce bar of milk chocolate can contain 0.18 milligrams of copper. This is equivalent to 20 per cent of the RDA for teens and adults. 3-ounce bar is a HUGE amount of chocolate, even to me, though!
Copper absorption may be decreased by excess dietary iron or zinc. Conversely, too much copper may cause an iron deficiency. Vitamin C supplementation results in decreased copper status. In rats, large doses of vitamin C can lead to copper deficiency.