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For example, oranges and lemonade are high in potassium and calcium, but have comparatively less amount of magnesium. Raw longans are rich in potassium and magnesium and contain low percentage of calcium. Note that the list given here is not comprehensive, and only includes some common food items.eople suffering from hypertension should increase the intake of potassium by consuming foods that are rich in potassium. Even though supplements that contain potassium, calcium and magnesium, are available, they should be consumed in limited amounts, and only after consulting a physician.
Magnesium is also added to some breakfast cereals and other fortified foods. Magnesium is found in a wide variety of foods, such as green leafy vegetables, nuts, seeds, brown rice, bread (especially wholegrain), fish, meat and dairy foods.1  Sunflower seeds, dry-roasted, Â¼ cup: 128 milligrams.2  Almonds, dry-roasted, Â¼ cup: 105 milligrams.agnesium is found in a wide variety of foods, such as green leafy vegetables, nuts, seeds, brown rice, bread (especially wholegrain), fish, meat and dairy foods. 1  Sunflower seeds, dry-roasted, Â¼ cup: 128 milligrams. 2  Almonds, dry-roasted, Â¼ cup: 105 milligrams.