Natural Vitamin Mineral Sources

Vitamn A RDI 600-700mcg
Note on International Units ( i.u. )An old measurement of vitamin activity determined by biological methods as opposed to new measures that are determined by direct chemical analysis. Many health foods and supplements still use i.u. ( IU ). For Vitamin A, 1 i.u. = 0.3µg retinol, 3.6µg b-carotene, or 7.2µg other vitamin A carotenoids For Vitamin D, 1 i.u. = 0.025µg cholecalciferol For Vitamin E, 1 i.u. = 0.67mg natural a-tocopherol (different conversion factors are used for different forms of vitamin E)
Nutrient
RDI
highest RDA of DRI
Vitamin A
Carrots raw
3000 IU (900mcg)
www.feinberg.northwestern.edu/nutrition/factsheets/vitamin-a.htmlFOOD Vitamin A (mcg RE)Liver, beef, 3.5 oz 10602Chicken liver, 3.5 oz 4,900Pumpkin, canned, 1/2 cup 2700Carrots, raw, 7.5" long 2025Carrots, baby, 12 raw 1800Sweet potato, small 1310Squash, butternut, 1/2 cup 857Mango, fresh, one 805Spinach, cooked, 1/2 cup 739Spinach, fresh, 1 cup raw 202Cantaloupe, 1 cup 561Apricots, fresh, 4 halves 366Apricots, dried, 4 halves 101Collard greens, 1/2 cup ckd 502Kale, 1/2 cup cooked 481Vegetable juice, 1 cup 283Broccoli, 1/2 cup cooked 174Romaine lettuce, 1 cup 146Skim milk, fortified, 1 cup 149

10,000 IU (3000mc)
Vitamin C
60 mg
FOOD Vitamin C (mg)
Orange juice, fresh, 1 cup 124
Orange juice, frozen, 1 cup 97
Grapefruit juice, 1 cup 94
Papaya, fresh cubed, 1 cup 86
Strawberries, fresh, 1 cup 86
Orange, navel, medium 75
Kiwi, 1 medium 74
Red bell pepper, 1/2 cup 71
Cantaloupe, cubed, 1 cup 68
Tomato-vegetable juice 67
Mango, medium 57
Chili Pepper, 1/4 cup 54
Brussels sprouts, 1/2 cup 48
Strawberries, 1/2 cup 42
Honeydew melon, 1 cup 42
Grapefruit, 1/2 39
Broccoli, cooked, 1/2 cup 37
Brussels sprouts, 1/2 cup 35
Grapefruit juice, 1/2 cup 36
Lemon, fresh 31
Green pepper, 1/2 cup 33
Cauliflower, 1/2 cup 27
Red cabbage, 1/2 cup 26
Collard greens, 1/2 cup 22
Tomato, fresh 23
Turnip greens, 1/2 cup 20
Potato, medium 20
90 mg
Calcium
1000 mg
Dietary Sources of Calcium
FOOD
Calcium (mg)
Yogurt, low fat, with fruit, 1 cup
448
Salmon, canned, with bones, 3.5 oz
380
Molasses, blackstrap, 2 Tbl
350
Milk, skim, 1 cup
300
Ice milk, soft-serve, 1 cup
274
Cheese, Swiss, 1 oz
272
Yogurt, frozen, 1 cup
240
Sardines, 3.5 oz with bones
240
Cheese, cheddar, 1 oz
204
Cheese, cheddar, 1 oz
204
Ice cream, vanilla, 1 cup
176
Rhubarb, cooked, 1/2 cup
174
Cheese, cottage, 2% fat, 1 cup
155
Spinach, frozen, cooked, 1/2 cup
140
Tofu, regular, 1/2 cup
130
Soynuts, 1/2 cup
119
Collard greens, 1/2 cup
120
Almonds, 1/2 cup
92
Ice cream, vanilla, regular, 1/2 cup
85
Navy or baked beans, 1/2 cup
64
Mustard greens, 1/2 cup
51
Orange, 1 medium
52
Okra, 1/2 cup
50
Halibut, baked, 3 oz
51
Kale, fresh, cooked, 1/2 cup
47
Broccoli, cooked from fresh, 1/2 cup
42
1300 mg
Iron
18 mg
Iron Content of Food
Food
Iron(mg)
Clams,3.5 oz, steamed
22.0
Oysters, 3.5 oz cooked
8.5
Chicken liver, 3.5 oz cooked
8.5
Pumpkin seeds, 1/2 cup roasted
8.5
Tofu, 1/2 cup
6.7
Beef liver, 3.5 oz cooked
6.3
Oysters, 3.5 oz raw
5.4
Pistachios, 1/2 cup
4.4
Blackstrap molasses, 2 Tbl
3.6
Beef roast, 3.5 oz cooked
3.5
Ground beef, 3 oz, cooked
2.2
Lamb, 3.5 oz cooked
2.2
Unsweetened chocolate, 1 oz
1.8
Raisins, 1/2 cup
1.75
Pinto beans, 1/2 cup canned
1.75
Sunflower seeds, 1/2 cup
1.7
Sweet potatoes, canned, 1/2 cup
1.7
Pasta, 1 cup cooked
1.7
Pumpkin, 1/2 cup cooked
1.7
Baked potato w/skin, 1/2 cup
1.7
Turkey, white meat, 3.5 oz
1.6
Oatmeal, 1 cup cooked
1.6
Spinach, 1/2 cup, cooked
1.4
Canned tuna, 3.5 oz
1.3
18 mg
Vitamin D
400 IU (10mcg)FOOD Vitamin D (mcg)Cod liver oil, 1 Tbl 34.0Pacific oysters, 3.5 oz 16.0Most fish, 3.5 oz 8.0Vitamin D fortified milk 2.45Egg, cooked 0.65Beef, 3.5 oz 0.18Yogurt, 1 cup 0.10Cheddar cheese, 1 oz 0.09


600 IU (15mcg)
Vitamin E
30 IU (20.1mg)
Vitamin E Rich Foods FOOD Vitamin E (mg)Wheat germ, 2 Tbl 3.6Sunflower seeds, 1/4 cup 8.4Peanut butter, 2 Tbl 2.9Peanuts, 1/2 cup 2.5Peanut oil, 1 Tbl 2.1Almond oil, 1Tbl 5.4Almonds, 1/4 cup 9.0Avocado, 1 medium 3.5Mango, fresh 2.2 Papaya, one medium 2.2Canola oil, 1 Tbl 2.3Avocado, black skin, EA 3.3Olive oil, 1 Tbl 1.9Spinach, 1/2 cup cooked 1.9Broccoli, 1/c cup cooked 1.6Kiwi, one medium 1.0Nectarine, one medium 1.0Mayonnaise, 1 Tbl 0.7Swiss chard, 1/2 cup 1.7Papaya cubes, 1 cup, 1.0Mustard greens, 1/2 cup 0.9

15 mg (33 IU (22.11mg) of synthetic)
Vitamin K
80 μgFOOD Vitamin K (mcg)Brussels sprouts, 1/2 cup 460Broccoli, 1/2 cup 248Cauliflower, 1/2 cup 150Swiss chard, 1/2 cup 123Spinach, raw, 1 cup 120Beef, 3.5 oz 104Pork, 3.5 oz 88Eggs, whole, large 25Strawberries, 1 cup 23Oats, 1oz, dry 18Milk, 8 oz, whole 10

120 μg
Thiamin B1
1.5 mgFOOD Thiamin Content (mg)Yeast, brewer's, 2 Tbl 2.3Pork chop, lean, 3.5 oz 0.9Ham, lean, 3.5 oz 0.7Sunflower seeds, 1 oz 0.6Catfish, 3.5 oz cooked 0.4Bagel, 2 oz enriched 0.4Milk, soy, 1 cup 0.4Pasta, 1 cup cooked 0.3Beans, baked, 1 cup 0.34Oatmeal, 1 cup cooked 0.26Rice, white, cooked, 1 cup 0.26Green peas, 1/2 cup cooked 0.23Potato, one medium baked 0.22Orange juice, 1 cup 0.20Black beans, 1/2 cup cooked 0.21Navy beans, 1/2 cup cooked 0.19Soy nuts, 1/2 cup 0.20Cashews, 1/2 cup 0.15Peanuts, 1/2 cup 0.10


1.2 mg
Riboflavin B2
1.7 mgFOOD Riboflavin (mg)Liver, beef, 3.5 oz cooked 4.14Almonds, 1/2 cup 0.78Soy nuts, 1/2 cup 0.65Mackerel, 3.5 oz canned 0.54Yogurt, low fat, 1 cup 0.52Steamed clams, 3.5 oz 0.43Milk, nonfat, 1 cup 0.34Yogurt, low-fat, 1 cup 0.37Clams, canned, 3 oz 0.36Ice milk, soft serve, 1 oz 0.34Egg, cooked 0.25Pork, loin, 3 oz cooked 0.24Pasta, 1 cup cooked 0.23Bagel, plain, 0.22Hamburger, lean, 3.5 oz 0.21Cheese, cottage, 1/2 cup 0.21Chicken, dark, 3 oz cooked 0.19Spinach, ckd, 1/2 cup 0.16Wheat germ, raw, 2 Tbl 0.12

1.3 mg
Niacin B3
20 mgFood Niacin (mg)Beef liver, 3.5 oz cooked 14.4Peanuts, 1/2 cup 10.5Chicken, white meat, cooked 13.4Tuna, canned in water, 3 oz 11.8Salmon, 3.5 oz cooked 8.0Corn grits, instant, 1 pkt 6.8Ground beef, 3.5 oz cooked 5.3Cheerios, 1 cup 5.0Peanut butter, 2 Tbl 4.4Almonds, 1/2 cup 1.4Potato, baked with skin 3.3Bagel, plain, 2.5 oz 3.3Flour tortilla, 10" 2.6Pasta, 1 cup cooked 2.3Mushrooms, raw, 1/2 cup 1.7Barley, 1/2 cup cooked 1.6Corn, yellow, 1/2 cup 1.3Mango, 1 medium 1.5Lentils, 1/2 cup cooked 1.4Sweet potatoes, 1/2 cooked 1.2Peach, raw, medium .9Carrot, raw, medium .7



16 mg
Vitamin B6
2 mgFOOD Vitamin B6 (mg)Liver, beef, 3.5 oz cooked 1.4Oatmeal, 1 cup cooked .74Banana, medium .70Salmon, 3.5 oz cooked .65Chicken, light meat, 3.5 oz .63Turkey, light meat, 3.5 oz .50Potatoes, mashed, 1 cup .48Avocado, California, 1 .48Halibut, baked, 3.5 oz .40Tomato juice, 1 cup cooked .34Sweet potatoes, 1/2 cup .30Blackstrap molasses, 2 Tbl .29Mango .28Rice, brown, cooked, 1 cup .28Sunflower seeds, 1/4 cup .26Brussels sprouts, 1/2 cup .23Prunes, dried, 10 .22Watermelon, 1 cup cubed .22Cantelope, 1 cup cubed .18Lentils, 1/2 cup cooked .18Carrots, 1/2 cup cooked .18Peanuts, 1/2 cup .18Peanut butter, 2 Tbl .15

1.7 mg
Folate B9
400 μg
Item
Folate (mcg)
Liver, chicken, 3.5 oz cooked
770
Liver, beef, 3.5 oz cooked
220
Blackeyed peas, boiled, 1 cup
210
Lentils, 1/2 cup cooked
179
Beans, white, boiled, 1/2 cup
144
Black eye peas, 1/2 cup cooked
120
Broccoli, cooked, 1 cup
104
Spinach, cooked, 1/2 cup
103
White pasta , 1/2 cup cooked
98
Flour tortilla, 10" diameter
88
Collard greens, ckd ,fresh 1/2 cup
88
Romaine lettuce, 1 cup
76
Orange juice, 1 cup
75
Fresh spinach, 1 cup
58
Wheat germ, raw, 2 Tbl
50
Tofu, 1/2 cup
55
Papaya cubes, 1 cup
53
Vegetable juice, 1 cup
51
400 μg
Vitamin B12
6 μgFOOD Vitamin B12 (mcg)Liver, beef, 3.5 oz 112Clams, steamed, 3.5 oz 99Oysters, raw, 3 oz 16Crab, cooked, 3 oz 9Trout, cooked, 3.5 oz 5Tuna, light, canned, 3.5 oz 1.8Low fat yogurt, 1 cup 1.4Milk, nonfat, 1 cup .93Frankfurters, beef, 1 .88Pork chop, broiled, 3.5 oz .6Egg, cooked .50Cheese, provolone, 1 oz .41Chicken, white meat, 3.5 oz .36Chicken, dark meat, 3.5 oz .32Cheddar cheese, 1 oz .24

2.4 μg
Biotin B7
300 μg
Dietary Sources
Nuts, liver, egg yolks, soybeans and fish are rich sources of biotin. See table for dietary sources of biotin. FOOD Biotin (mcg)Peanuts, 1/2 cup: 73Filberts, 1/2 cup: 51Almonds, 1/2 cup: 34Peanut butter, 2 Tbl: 32Soy protein isolate, 1 oz: 8.5Egg, 1 large cooked: 8.1Cashews, 1/2 cup: 8.9Low fat yogurt, 1 cup: 7.4Haddock, 3.5 oz cooked: 6.0Sweet potatoes, canned, 1/2 cup: 5.5Swiss chard, cooked, 1/2 cup: 5.3Salmon, 3.5 oz cooked: 5.0Nonfat milk, 1 cup: 4.9Tomato sauce, 1/2 cup: 4.7Carrots, 1/2 cup, cooked: 3.9Avocado, half: 3.6Carrot, 7.5" raw: 3.6Papaya cubes, 1 cup: 3.1Banana, one: 3.1Pork, 3.5 oz cooked: 3.0Tuna, 3.5 oz canned: 3.0

30 μg
Pantothenic acid B5
10 mgDietary Sources of Pantothenic AcidFOOD Pantothenic Acid (mg)Liver, beef, 3.5 oz 5.3Sunflower seeds, 1/4 cup 2.3Low fat yogurt, 1 cup 1.5Salmon, baked, 3.5 oz 1.4Poultry, dark meat, 3.5 oz 1.3Poultry, white meat, 3.5 oz 1.0Peanuts, 1/2 cup 1.0Avocado half 1.0Mushrooms, ckd, 1/2 cup .84Milk, nonfat, 1 cup .80Ice milk, soft serve, 1 cup .78Corn, cooked, 1/2 cup .72Potato, baked, one .70Sweet potato, 1/2 cup .68Dates, 10 .65Wheat germ, raw, 1/4 cup .65Liverwurst, 1 slice .53Cheese, blue, 1 oz .49Oatmeal, cooked, 1 cup .47Broccoli, boiled, 1/2 cup .40Papaya, 1/2 cup .33Cheese, cottage, 1/2 cup .27Peanut butter, creamy, 2 T .26Strawberries, 1 cup .25Orange juice, 1 cup .24


5 mg
Phosphorus
1000 mg
Phosphorus Content of Food Food Phosphorous (mg)Pumpkin seed kernels, 1/4 cup 665Sardines w/bones, 3.5 oz 425Sunflower seeds, 1/4 cup 377Low fat yogurt, 1 cup 352Halibut, 3.5 oz ckd 285Salmon or trout, 3.5 oz ckd 260Sole, baked, 3 oz. 248Nonfat milk, 1 cup 247Chicken, light meat, 3.5 oz ckd 221Beef steak, 3.5 oz cooked 218Almonds, dry roasted, 1/4 cup 215Split pea soup, 1 cup 213Cheese, American, 1 oz. 211Ham, 3 oz. 210Ice milk, soft-serve, 1 cup 202Lentils, 1/2 cup cooked 178Oatmeal, 1 cup 178Wheat germ, 1 Tbl 162Navy or baked beans, 1/2 cup 155Ground beef, 3.5 oz. 155Peanuts, 1/4 cup 150Tofu, regular, 1/2 cup 120Potato, baked, with skin, 1 115Garbanzo beans, canned, 1/2 cup 108

1250 mg
Iodine
150 μg
Iodine Content of Food
Food
Iodine(mcg)
Salt, iodized, 1 tsp.
400
Haddock, 3 oz.
104 - 145
Bread, regular process, 1slice
35
Cheese, cottage, 2% fat, 1/2 cup
26 - 71
Shrimp, 3 oz.
21 - 37
Egg, 1
18 - 26
Cheese, cheddar, 1 oz.
5 - 23
Ground beef, 3 oz, cooked

150 μg
Magnesium
400 mgMagnesium Content of FoodFood Magnesium (mg)Pumpkin seeds, 1/4 cup roasted 303Almonds, 1/2 cup 238Soy nuts, 1/2 cup 196Cashews, 1/2 cup 157Tofu, firm, 1/2 cup 128Peanuts, 1/2 cup 125Chili with beans, 1 cup 115Molasses, 2 Tbl 100Wheat germ, toasted, 2 Tbl 90Unsweetened chocolate, 1 oz 88Sunflower seeds, 1/4 cup 82Halibut, baked, 3 oz. 78Swiss chard, cooked, 1/2 cup 75Spinach, 1/2 cup cooked 66Black beans, 1/2 cup 60Oatmeal, 1 cup cooked 56Peanut butter, 2 Tbl 51Baked potato with skin, 1 55Cereal, raisin bran, 1 oz. 48Low fat yogurt, 1 cup 43Milk, nonfat, 1 cup 28Chicken, breast, 3 oz. 25Green peas, cooked, 1/2 cup 23

420 mg
Zinc
15 mgFood Zinc (mg)Oysters, 3.5 oz ckd 39Beef pot roast, 3.5 oz ckd 8.5Ground beef, 3.5 oz ckd 5.5Turkey, 3.5 oz ckd 4.5Chicken liver, 3.5 oz ckd 4.3Pumpkin seeds, 1/4 cup 4.2Wheat germ, 2 Tbl 2.4Yogurt, low fat, 1 cup 2.2Soy nuts, 1/4 cup 2.1Almonds, 1/4 cup 2.0Peanuts, 1/4 cup 1.7Sunflower seeds, 1/4 cup 1.7Shrimp, 3.5 oz ckd 1.6Chicken, 3.5 oz ckd 1.3Lentils, 1/2 cup cooked 1.3

11 mg
Selenium
70 μg
Selenium Content of Food Food Selenium (mcg)Brazil nuts, 1/4 cup 1036Oysters, 3.5 oz 115Chicken liver 3.5 oz 71Raw oyster, 3.5 oz 70Steamed clams, 3.5 oz 64Beef liver, 3.5 oz 57Sardines, 3.5 oz 46Crab, 3.5 oz 40Whole wheat pasta, 1 cup 36White pasta, 1 cup 30Wheat germ, 1/4 cup 28Molasses, blackstrap, 2 T. 25Sunflower seeds, 1/4 cup 26Cooked oatmeal, 1 cup 19Soy nuts, 1/2 cup 17Freshwater fish, 3.5 oz 15Egg, boiled, one 13Tofu, 1/2 cup 11

55 μg
Copper
2 mgCopper Content of FoodFood Copper (mcg)Beef liver, 3.5 oz. 450Oysters, cooked 3.5 oz 200Oysters, raw, 3.5 oz 110Cashews, dry roasted, 1/2 cup 80Molasses, blackstrap, 2 Tbl 84Pumpkin seeds, roasted, 1/2 cup 78Black-eyed peas, cooked, 1/2 cup 70Clams, steamed, 3.5 oz 69Sunflower seeds, 1/2 cup 60Unsweetened chocolate, 1 oz 62Brewer's yeast, 2 Tbl 52Beans, refried, 1/2 cup 50Instant breakfast, fortified, 1 pkt 50V-8 juice, 1 cup 48Tofu, firm, 1/2 cup 24Prunes, dried, 10 40Salmon, baked, 3 oz. 30

900 μg
Manganese
2 mgManganese Content of FoodFood Manganese (mg)Wheat germ, 2 Tbl 2.8Pecans, 1/4 cup 2.7Whole wheat pasta, 1 cup 1.9Soy nuts, 1/4 cup .85Pumpkin seeds, 1/4 cup 1.7Cooked oatmeal, 1 cup 1.4Sweet potatoes, 1/2 cup 1.3Pineapple, fresh, 1/2 cup 1.3Pineapple juice, 1/2 cup 1.2Oysters, 3.5 oz cooked 1.2Blackstrap molasses, 2 Tbl 1.1Tomato juice, 1 cup 1.0Blackberries, 1/2 cup 0.9Grape juice, 1 cup 0.9Spinach, 1/2 cup 0.9Brown rice, 1/2 cooked 0.9Soy nuts, 1/4 cup 0.9Almonds, 1/4 cup 0.8Tofu, 1/2 cup 0.8Sunflower seeds, 1/4 cup 0.7

2.3 mg
Chromium
120 μg
Food
Chromium (mcg)
Broccoli, 1 cup, cooked
22.0
Turkey, leg, 3 oz. cooked
10.4
Juice, grape, 1 cup
7.5
Waffle, egg, 1 medium
6.7
Ham, 3 oz.
3.6
English muffin, one
3.6
Cookies, chocolate chip, one large
3.4
Potatoes, mashed, 1 cup
2.7
Bagel, egg, 1
2.5
Juice, orange, 1 cup
2.2
Green beans, 1 cup, cooked
2.2
35 μg
Molybdenum
75 μgFood Molybdenum (mcg)Navy beans, 1/2 cup ckd 98Black-eye peas, 1/2 cup ckd 90Lentils, 1/2 cup ckd 74Split peas, 1/2 cup ckd 74Lima beans, 1/2 cup ckd 71Kidney beans, 1/2 cup ckd 66Black beans, 1/2 cup ckd 65Almonds, 1/4 cup 11.6Peanuts, 1/4 cup 10.6Chestnuts, 1/4 cup 10.6Cashews, 1/4 cup 9.5Yogurt, 1 cup 11.3Egg, 1, cooked 9.0Veal liver, 3.5 oz 8.9Green soybeans, 1/2 cup 6.4Cottage cheese, 1/2 cup 5.2Milk, 1 cup 4.9Tomatoes, fresh, 1/2 cup 4.5

45 μg
Chloride Chlorine is found primarily as the chloride ion,
3400 mg
Chlorine also promotes renal retention of potassium. Dietary requirements for chlorine have not been established because dietary deficiencies have not been observed
2300 mg