Gary Watson Naturopath Samford Qld 0421 830 139   [email protected]

 

B1   B2   B3   B5   B6   B7   B12   Folate

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

https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/

 

B1   B2   B3   B5   B6   B7   B12   Folate

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/

 

B1   B2   B3   B5   B6   B7   B12   Folate

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/

 

B1   B2   B3   B5   B6   B7   B12   Folate

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/

 

B1   B2   B3   B5   B6   B7   B12   Folate

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/

 

B1   B2   B3   B5   B6   B7   B12   Folate

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/

 

B1   B2   B3   B5   B6  B7   B12   Folate

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/

B1   B2   B3   B5   B6   B7   B12   Folate

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