Gary Watson Naturopath Samford Qld 0421 830 139 [email protected]
Vitamin B1 – Thiamin
| Food | Milligrams (mg) per serving |
| Rice, white, long grain, enriched, parboiled, ½ cup | 1.4 |
| Breakfast cereals, fortified with 100% of the DV for thiamin, 1 serving | 1.2 |
| Egg noodles, enriched, cooked, 1 cup | 0.5 |
| Pork chop, bone-in, broiled, 3 ounces | 0.4 |
| Trout, cooked, dry heat, 3 ounces | 0.4 |
| Black beans, boiled, ½ cup | 0.4 |
| English muffin, plain, enriched, 1 muffin | 0.3 |
| Mussels, blue, cooked, moist heat, 3 ounces | 0.3 |
| Tuna, Bluefin, cooked, dry heat, 3 ounces | 0.2 |
| Macaroni, whole wheat, cooked, 1 cup | 0.2 |
| Acorn squash, cubed, baked, ½ cup | 0.2 |
| Rice, brown, long grain, not enriched, cooked, ½ cup | 0.1 |
| Bread, whole wheat, 1 slice | 0.1 |
| Orange juice, prepared from concentrate, 1 cup | 0.1 |
| Sunflower seeds, toasted, 1 ounce | 0.1 |
| Beef steak, bottom round, trimmed of fat, braised, 3 ounces | 0.1 |
| Yogurt, plain, low fat, 1 cup | 0.1 |
| Oatmeal, regular and quick, unenriched, cooked with water, ½ cup | 0.1 |
| Corn, yellow, boiled, 1 medium ear | 0.1 |
| Milk, 2%, 1 cup | 0.1 |
| Barley, pearled, cooked, 1 cup | 0.1 |
| Cheddar cheese, 1½ ounces | 0 |
| Chicken, meat and skin, roasted, 3 ounces | 0 |
| Apple, sliced, 1 cup | 0 |
Vitamin B2 – Riboflavin
| Food | Milligrams (mg) per serving |
| Beef liver, pan fried, 3 ounces | 2.9 |
| Breakfast cereals, fortified with 100% of the DV for riboflavin, 1 serving | 1.3 |
| Oats, instant, fortified, cooked with water, 1 cup | 1.1 |
| Yogurt, plain, fat free, 1 cup | 0.6 |
| Milk, 2% fat, 1 cup | 0.5 |
| Beef, tenderloin steak, boneless, trimmed of fat, grilled, 3 ounces | 0.4 |
| Clams, mixed species, cooked, moist heat, 3 ounces | 0.4 |
| Mushrooms, portabella, sliced, grilled, ½ cup | 0.3 |
| Almonds, dry roasted, 1 ounce | 0.3 |
| Cheese, Swiss, 3 ounces | 0.3 |
| Rotisserie chicken, breast meat only, 3 ounces | 0.2 |
| Egg, whole, scrambled, 1 large | 0.2 |
| Quinoa, cooked, 1 cup | 0.2 |
| Bagel, plain, enriched, 1 medium (3½”–4” diameter) | 0.2 |
| Salmon, pink, canned, 3 ounces | 0.2 |
| Spinach, raw, 1 cup | 0.1 |
| Apple, with skin, 1 large | 0.1 |
| Kidney beans, canned, 1 cup | 0.1 |
| Macaroni, elbow shaped, whole wheat, cooked, 1 cup | 0.1 |
| Bread, whole wheat, 1 slice | 0.1 |
| Cod, Atlantic, cooked, dry heat, 3 ounces | 0.1 |
| Sunflower seeds, toasted, 1 ounce | 0.1 |
| Tomatoes, crushed, canned, ½ cup | 0.1 |
| Rice, white, enriched, long grain, cooked, ½ cup | 0.1 |
| Rice, brown, long grain, cooked, ½ cup | 0 |
https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
Vitamin B3 – Niacin
| Food | Milligrams (mg) per serving |
| Beef liver, pan fried, 3 ounces | 14.9 |
| Chicken breast, meat only, grilled, 3 ounces | 10.3 |
| Marinara (spaghetti) sauce, ready to serve, 1 cup | 10.3 |
| Turkey breast, meat only, roasted, 3 ounces | 10.0 |
| Salmon, sockeye, cooked, 3 ounces | 8.6 |
| Tuna, light, canned in water, drained, 3 ounces | 8.6 |
| Pork, tenderloin, roasted, 3 ounces | 6.3 |
| Beef, ground, 90% lean, pan-browned, 3 ounces | 5.8 |
| Rice, brown, cooked, 1 cup | 5.2 |
| Peanuts, dry roasted, 1 ounce | 4.2 |
| Breakfast cereals fortified with 25% DV niacin | 4.0 |
| Rice, white, enriched, cooked, 1 cup | 2.3 |
| Potato (russet), baked, 1 medium | 2.3 |
| Sunflower seeds, dry roasted, 1 ounce | 2.0 |
| Bread, whole wheat, 1 slice | 1.4 |
| Pumpkin seeds, dry roasted, 1 ounce | 1.3 |
| Soymilk, unfortified, 1 cup | 1.3 |
| Bread, white, enriched, 1 slice | 1.3 |
| Lentils, boiled and drained, ½ cup | 1.0 |
| Bulgur, cooked, 1 cup | 0.9 |
| Banana, 1 medium | 0.8 |
| Edamame, frozen, prepared, ½ cup | 0.7 |
| Raisins, ½ cup | 0.6 |
| Tomatoes, cherry, ½ cup | 0.5 |
| Broccoli, boiled, drained, chopped, ½ cup | 0.4 |
| Cashews, dry roasted, 1 ounce | 0.4 |
| Yogurt, plain, low fat, 1 cup | 0.3 |
| Apple, 1 medium | 0.2 |
| Chickpeas, canned, drained, 1 cup | 0.2 |
| Milk, 1% milkfat, 1 cup | 0.2 |
| Spinach, frozen, chopped, boiled, ½ cup | 0.2 |
| Tofu, raw, firm, ½ cup | 0.2 |
| Onions, chopped, ½ cup | 0.1 |
| Egg, large | 0 |
https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
Vitamin B5 – Pantothenic Acid
| Food | Milligrams (mg) per serving |
| Beef liver, boiled, 3 ounces | 8.3 |
| Breakfast cereals, fortified with 100% of the DV | 5 |
| Shitake mushrooms, cooked, ½ cup pieces | 2.6 |
| Sunflower seeds, ¼ cup | 2.4 |
| Chicken, breast meat, skinless, roasted, 3 ounces | 1.3 |
| Tuna, fresh, bluefin, cooked, 3 ounces | 1.2 |
| Avocados, raw, ½ avocado | 1.0 |
| Milk, 2% milkfat, 1 cup | 0.9 |
| Mushrooms, white, stir fried, ½ cup sliced | 0.8 |
| Potatoes, russet, flesh and skin, baked, 1 medium | 0.7 |
| Egg, hard boiled, 1 large | 0.7 |
| Greek yogurt, vanilla, nonfat, 5.3-ounce container | 0.6 |
| Ground beef, 85% lean meat, broiled, 3 ounces | 0.6 |
| Peanuts, roasted in oil, ¼ cup | 0.5 |
| Broccoli, boiled, ½ cup | 0.5 |
| Whole-wheat pita, 1 large | 0.5 |
| Chickpeas, canned, ½ cup | 0.4 |
| Rice, brown, medium grain, cooked, ½ cup | 0.4 |
| Oats, regular and quick, cooked with water, ½ cup | 0.4 |
| Cheese, cheddar, 1.5 ounces | 0.2 |
| Carrots, chopped, raw, ½ cup | 0.2 |
| Cabbage, boiled, ½ cup | 0.1 |
| Clementine, raw, 1 clementine | 0.1 |
| Tomatoes, raw, chopped or sliced, ½ cup | 0.1 |
| Cherry tomatoes, raw, ½ cup | 0 |
| Apple, raw, slices, ½ cup | 0 |
https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/
Vitamin B6 – Pyridoxine
| Food | Milligrams (mg) per serving |
| Chickpeas, canned, 1 cup | 1.1 |
| Beef liver, pan fried, 3 ounces | 0.9 |
| Tuna, yellowfin, fresh, cooked, 3 ounces | 0.9 |
| Salmon, sockeye, cooked, 3 ounces | 0.6 |
| Chicken breast, roasted, 3 ounces | 0.5 |
| Breakfast cereals, fortified with 25% of the DV for vitamin B6 | 0.4 |
| Potatoes, boiled, 1 cup | 0.4 |
| Turkey, meat only, roasted, 3 ounces | 0.4 |
| Banana, 1 medium | 0.4 |
| Marinara (spaghetti) sauce, ready to serve, 1 cup | 0.4 |
| Ground beef, patty, 85% lean, broiled, 3 ounces | 0.3 |
| Waffles, plain, ready to heat, toasted, 1 waffle | 0.3 |
| Bulgur, cooked, 1 cup | 0.2 |
| Cottage cheese, 1% low-fat, 1 cup | 0.2 |
| Squash, winter, baked, ½ cup | 0.2 |
| Rice, white, long-grain, enriched, cooked, 1 cup | 0.1 |
| Nuts, mixed, dry-roasted, 1 ounce | 0.1 |
| Raisins, seedless, ½ cup | 0.1 |
| Onions, chopped, ½ cup | 0.1 |
| Spinach, frozen, chopped, boiled, ½ cup | 0.1 |
| Tofu, raw, firm, prepared with calcium sulfate, ½ cup | 0.1 |
| Watermelon, raw, 1 cup | 0.1 |
https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
Vitamin B12 – Cyanocobalamin
| Food | Micrograms (mcg) per serving |
| Beef liver, cooked, pan-fried, 3 ounces | 70.7 |
| Clams (without shells), cooked, 3 ounces | 17 |
| Tuna, bluefin, cooked, dry heat, 3 ounces | 9.3 |
| Nutritional yeast, fortified, about ¼ cup | 8.3 to 24 |
| Salmon, Atlantic, cooked, 3 ounces | 2.6 |
| Beef, ground, 85% lean meat/15% fat, pan-browned, 3 ounces | 2.4 |
| Milk, 2% milkfat, 1 cup | 1.3 |
| Yogurt, plain, fat free, 6-ounce container | 1.0 |
| Breakfast cereals, fortified with 25% of the DV for vitamin B12, 1 serving | 0.6 |
| Cheese, cheddar, 1½ ounces | 0.5 |
| Egg, whole, cooked, 1 large | 0.5 |
| Turkey, breast meat, roasted, 3 ounces | 0.3 |
| Tempeh, 1/2 cup | 0.1 |
| Banana, 1 medium | 0.0 |
| Bread, whole-wheat, 1 slice | 0.0 |
| Strawberries, raw, halved, 1/2 cup | 0.0 |
| Beans, kidney, boiled, 1/2 cup | 0.0 |
| Spinach, boiled, drained, 1/2 cup | 0.0 |
https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
Folate / Folic Acid
| Food | Micrograms (mcg) per serving |
| Beef liver, braised, 3 ounces | 215 |
| Spinach, boiled, ½ cup | 131 |
| Black-eyed peas (cowpeas), boiled, ½ cup | 105 |
| Breakfast cereals, fortified with 25% of the DV† | 100 |
| Rice, white, medium-grain, cooked, ½ cup† | 90 |
| Asparagus, boiled, 4 spears | 89 |
| Brussels sprouts, frozen, boiled, ½ cup | 78 |
| Spaghetti, cooked, enriched, ½ cup† | 74 |
| Lettuce, romaine, shredded, 1 cup | 64 |
| Avocado, raw, sliced, ½ cup | 59 |
| Spinach, raw, 1 cup | 58 |
| Broccoli, chopped, frozen, cooked, ½ cup | 52 |
| Mustard greens, chopped, frozen, boiled, ½ cup | 52 |
| Bread, white, 1 slice† | 50 |
| Green peas, frozen, boiled, ½ cup | 47 |
| Kidney beans, canned, ½ cup | 46 |
| Wheat germ, 2 tablespoons | 40 |
| Tomato juice, canned, ¾ cup | 36 |
| Crab, Dungeness, 3 ounces | 36 |
| Orange juice, ¾ cup | 35 |
| Turnip greens, frozen, boiled, ½ cup | 32 |
| Peanuts, dry roasted, 1 ounce | 27 |
| Orange, fresh, 1 small | 29 |
| Papaya, raw, cubed, ½ cup | 27 |
| Banana, 1 medium | 24 |
| Yeast, baker’s, ¼ teaspoon | 23 |
| Egg, whole, hard-boiled, 1 large | 22 |
| Cantaloupe, raw, cubed, ½ cup | 17 |
| Vegetarian baked beans, canned, ½ cup | 15 |
| Fish, halibut, cooked, 3 ounces | 12 |
| Milk, 1% fat, 1 cup | 12 |
| Ground beef, 85% lean, cooked, 3 ounces | 7 |
| Chicken breast, roasted, 3 ounces | 3 |
https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
Vitamin B7 – Biotin
| Food | Micrograms (mcg) per serving |
| Beef liver, cooked, 3 ounces | 30.8 |
| Egg, whole, cooked | 10.0 |
| Salmon, pink, canned in water, 3 ounces | 5.0 |
| Pork chop, cooked, 3 ounces | 3.8 |
| Hamburger patty, cooked, 3 ounces | 3.8 |
| Sunflower seeds, roasted, ¼ cup | 2.6 |
| Sweet potato, cooked, ½ cup | 2.4 |
| Almonds, roasted, ¼ cup | 1.5 |
| Tuna, canned in water, 3 ounces | 0.6 |
| Spinach, boiled, ½ cup | 0.5 |
| Broccoli, fresh, ½ cup | 0.4 |
| Cheddar cheese, mild, 1 ounce | 0.4 |
| Milk, 2%, 1 cup | 0.3 |
| Plain yogurt, 1 cup | 0.2 |
| Oatmeal, 1 cup | 0.2 |
| Banana, ½ cup | 0.2 |
| Whole wheat bread, 1 slice | 0.0 |
| Apple, ½ cup | 0.0 |