V I TAMI N O R

MINERAL

AMOUN
T

http://www.fitsugar.com
/RDI-Vitamins-Minerals6271475

E AT T H I S T O O B TAI N R D I

http://www.thebody.com/content/art464
19.html

Vitamin B5
(Pantothenic acid)

5 mg

1.5 cups oatmeal: 1.4 mg

1 cup plain nonfat yogurt: 1.6 mg
3 oz. roasted chicken: .9 mg
1 cup brown rice: .6 mg
1 small sweet potato: .5 mg

Vitamin B6
(Pyridoxine)

1.3 mg

3 oz. salmon: .8 mg
1 cup long grain brown rice: .3 mg
1 cup raw broccoli: .2 mg

Vitamin B7
(Biotin or Vitamin H)

30 mcg

Our bodies recycle a significant amount of

biotin so deficiency is rare.

Vitamin B9
(Folic Acid)

400 mcg

One cup cooked spinach: 263 mcg

1/2 cup kidney beans: 115 mcg
1 cup fresh orange juice: 75 mcg

Vitamin B12(Cobalamin)

2.4 mcg

1 oz. cheddar cheese: .2 mcg

3 oz. roasted chicken: .3 mcg
One cup plain nonfat yogurt: 1.5 mcg
1 tbsp nutritional yeast: 4 mcg

Vitamin C

75 mg

1 large orange: 97.9 mg

Vitamin D

600 IU (15
mcg)

1 cup milk: 100 IU

1 cup Silk plain soy milk: 119 IU
3 oz. mackerel: 388 IU

Vitamin E

22.5 IU
(15 mg)

One cup cooked spinach: 3.7 mg

2 tbsp. olive oil: 3.8 mg
1 cup quinoa: 1.2 mg
1 oz. almonds: 7.3 mg

Calcium

1,000 mg

1 cup plain nonfat yogurt: 488 mg

1 cup Silk plain soy milk: 299 mg
1 cup cooked spinach: 245 mg

Iron

18 mg

1 cup cooked spinach: 6.4 mg

1 cup oatmeal: 3.4 mg
1/2 cup lentils: 3.3 mg
1 cup barley: 2.1 mg

2 beets: .8 mg
1 medium baked potato with skin: 1.9 mg
Potassium

4,700 mg

1 large banana: 487 mg

2 large kiwis: 568 mg
1 cup plain nonfat yogurt: 625 mg
1 cup fresh orange juice: 496 mg
1 medium russet potato: 952 mg
1 cup diced cantaloupe: 417 mg
1/2 cup edamame beans: 338 mg
1 cup cooked Swiss chard: 961 mg

Zinc

8 mg

3 oz. oysters: 62.6 mg

3 oz. ground beef: 3.9 mg
1/4 cup peanuts: 1.2 mg
1 cup brown rice: 1.2 mg
1 cup skim milk: 1 mg
3 oz. roasted chicken: .6 mg
1 medium baked potato with skin: .6 mg

AMOUNT

E AT T H I S T O O B TAI N R D I

Vitamin A

2,310 IU (700
mcg)

Two medium baby carrots: 2,758 IU

Vitamin
B1(Thiamine)

1.1 mg

One cup oatmeal: 1.2 mg

Vitamin
B2(Riboflavin)

1.1 mg

1 cup cottage cheese: .4 mg

3 oz. salmon: .4 mg
1 cup cooked spinach: .4 mg

Vitamin B3
(Niacin)

14 mg

Half an avocado: 1.3 mg

2 large carrots: 1.4 mg
3 oz. salmon: 8.6 mg
1 medium sweet potato: 1.7 mg
1 oz. almonds: 1.1 mg

V I TAMI N O R
MINERAL