Path to become Ironman

I went to one of the local Blood Bank to donate my blood yesterday. However to my dismay, I think I haven't been taking a lot of food that are rich in Iron, therefore I cannot make a blood donation due to the lack of iron in my blood. Therefore...

Here's a list of Iron Rich Food, that I have taken from the local Blood Bank. I hope that you would find this useful. :D

Foods	Serving	Weight (g)	Iron Content (mg)
Rice and Altematives
Rice, brown	1 bowl	200	1.0
Pasta, wholemeal	1 portion	100	1.8
Bread, wholemeal	1 slice	30	1.0
Wheatgerm	1 teaspoon	15	1.1
Wheatbran	1 tablespoon	15	1.8
Branflakes	3/4 cup	30	5.0
Cornflakes	1 cup	30	3.6
Fruits
Apricot, semi-dried	10 halves	35	1.2
Dates, black, dried	10	90	3.3
Dates, red, dried	10	90	3.0
Raisins	1 packet	42	1.5
Longan, dried	1/2 cup	65	3.5
Fig, dried	10	85	3.6
Prunes, semi-dried	10	85	2.2
Peach, fresh	one	155	1.6
Vegetables
Kale, chinese (Kai Lan)	1 cup	65	1.3
Spinach (Bayam Pasir)	1 cup	30	1.5
Kang Kong	1 cup	30	1.6
Chinese Cabbage (Bok Choy)	1/2 cup	85	0.8
Mustard Leaves, Chye Sim	1 cup	55	0.7
Seaweed, dried (Hai Tai)	1 sheet	15	3.3
Sea Moss (Fa Chai)	1 pinch	10	9.9
Meat and Alternatives
Beef, lean	1 palm sized piece	90	2.8
Pork, lean	1 palm sized piece	90	1.2
Mutton, lean	1 palm sized piece	90	2.1
Chicken, skinless	1 palm sized piece	90	0.8
Fish	1 fillet	90	1.2
Pork Liver	2 slice	30	3.1
Chicken Liver	one	50	5.1
Pig Kidney	one	230	13.8
Egg Yolk, hard boiled	one	17	0.8
Egg, whole, hard boiled	one	50	0.9
Ikan Bilis	2 toblespoon	15	0.6
Prawns, dried	1 teaspoon	5	0.7
Oyster, fresh	12	60	3.7
Sardine, canned in tomato	one fish	40	1.8
Soya beancurd, Tauhu	1 small square	85	1.9
Cashew Nut	1/2 cup	65	5.0
Pistachio	1/2 cup	65	2.5
Walnut	1/2 cup	50	1.5
Lotus Seed	1/2 cup	15	0.6
Almond	2 tablespoon	30	1.2
Sunflower Seed	1/2 cup	70	3.2
Watermelon Seed	1/2 cup	50	3.1
Soya bean, White	1/2 cup	50	3.0
Lentil	1 cup	180	14.4
Gram, Green	1 cup	250	13.8
Gram, Red	1 cup	250	10.5