Good Food Sources of Vitamins

Nutrient

Vitamin Food Sources Nutrient Content in

Selected Food

Vitamin A

green and yellow fruits and vegetables, milk milk products, fish liver oilh liver beef liver broiled, 4 oz, 40,900 IU sweet potato baked, 1 med 24,880 IU carrots raw, 1 med. 20,250 IU spinach cooked, 1 cup 14,740 IU apricots dried, 7 halves 2,350 IU

Vitamin D

egg yolks, organ meats, bone meal, fortified milk, salmon, sunlight salmon/tuna canned, 4 oz. 568 IU sardines canned, 4 oz. 340 IU milk 2%, 1 cup 100 IU chicken liver, 4 oz. 60 IU egg yolk 1 each 25 IU

Vitamin E

seed oils, dark green vegetables, eggs, nuts, liver, organ meats, wheat germ, milk fat, desiccated liver wheat germ oil, 1 table spoon (tbsp) 52 IU

sunflower oil, 1 tbsp 13 IU

milk nonfat, 1 cup 11.3 IU

avocado Florida. 1 whole 6 IU

peas cooked, 1 cup 3-4 IU

salmon broiled, 4 oz. 2.5 IU

Nutrient

Vitamin K

Vitamin Food Sources green and/or leafy vegetables parsley, 10 sprigs 70 jig spinach raw chopped, 1 cup 192.5 p.g kale cooked» 1 cup 975 jig broccoli cooked, 1 cup 310 jig brussels sprouts cooked, 1 cup 341 p,g

Vitamin Bj Thiamin blackstrap molasses, brewer's yeast, whole grains, legumes, pork* nuts, organ meats, wheat germ brewers yeast, 2 tb$p 1.25 mg sunflower seeds, 2 tbsp 1.3 mg pork chop broiled, 4 oz, U mg pecans, 1 tbsp 0.5 mg black beans cooked, 1 cup 0.4 mg brown rice cooked, 1 cup 0.2 mg

Vitamin Bj Riboflavin milk and dairy products, green leafy vegetables, blackstrap molasses, nuts, organ meats, whole grains beef liver broiled, 4 oz. 3.5 mg corn grits cooked, 1 cup 2,0 mg yogurt nonfat, 1 cup 0.5 mg almonds, 2 tbsp 0,4 mg spinach cooked, 1 cup 04 mg

Vitamin B3 Niacin brewer's yeast, seafood, lean meats, milk, milk products, poultry, desiccated liver beef liver broiled, 4 oz, 12 mg chicken breast roasted, 4 oz. 15.7 mg hamburger broiled, 4 oz. 5,5 mg peanut butter, 2 tbsp 4,4 mg mushrooms raw, 1 cup 2,9 mg tomato juice, 1 etip 1.6 mg

Pantothenic Acid

Present in all plant and animal fwds, brewer's yeast, legumes, organ meats, salmon, wheat germ, whole grains beef liver broiled, 4 oz. 6.7 mg com cooked, 1 cup 1.4 mg salmon baked, 4 oz. 13 mg milk 2%t 1 cup 0.8 mg wheat germ toasted, 2 tbsp 0.6 mg orange juice fresh, 1 cup 0.4 mg

Nutrient

Vitamin Food Sources Nutrient Content in

Selected Food

Vitamin B^

blackstrap molars, brewer's yeast, meat, organ meats, poultry, wheat germ, whole grains, and yeast beef liver, 4 ozr 1 r6 mg banana,1 med 0.7 mg sunflower seeds, 2 tbsp 0.5 mg bmssels sprouts cooked, 1 cup 0.3 mg brown rice, I cup 0,3 mg wheat germ toasted, 2 tbsp 0.3 mg prunes dried, 10 each 0.2 mg

Vitamin B12

cheese, fish, milk, milt products, organ meats, shellfish and eggs beef liver broiled, 4 cm. 127 fig tuna canned, 4 oz. 3.7 fig hamburger broiled, 4 oz. 2.8 fig cottage cheese creamed, 1 cup 1.3 fig milk lowfat^ 1 cup 0.9 fig yogurt nonfat, 1 cup 0.6 fig egg cooked, 1 med 0,6 |Ag

Biotin

Folic acid folacin legumes, whole grains, organ meats, and eggs dark green leafy vegetables, milk, milk products, organ meats, oysters, salmon, whole grains brewer's yeast, 2 tbsp 120 pg beef liver, 4 02. 112 fig wheat germ, 2 tbsp 14 pg peanut butter, 2tbsp 12 fig egg cooked, 1 nwd 12 |4g brewer's yeast, 2 tbsp 626 jig spinach steamed, 1 cup 448 |ig beef Li ver broiled, 4 Oi- 249 fig orange juice, 1 cup 109 jig wheat germ toasted, 2 tbsp 100 fig broccoli cooked, I cup 78 |lg romaine lettuce, 1 cup 76 pg cottage cheese creamed, 1 cup 26 jig egg hardboiled, 1 med 24 pg

Vitamin C Ascorbate citrus fruits, other fruits and vegetables cantaloupe, 1/2 melon 113 mg grapefruit, 1 med 100 mg broccoli cooked, 1 cup 97 mg peppers giten, 1 med 95 mg strawberries, 1 cup 90 mg orange, 1 med 70 mg watermelon, I slice, 46 mg white potato baked no skin, 1 med sweet potato baked, 1 med 23 mg

26 mg

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