Check Foodcounts® homepage for Intellectual Property statement ©1999-2018

Food Diary Summary Chart | Micronutrients | Vitamins | Minerals

Recommended Daily Allowances | Favourites | Environmental costs

SAMPLE DAY: INTAKE OF VITAMINS

Food weight	Food Name	A (µg) Retinol	A (µg) Carot- ene	D (µg)	E (mg)	B1 (mg) Thiamin	B2 (mg) Riboflavin	B3 (mg) Niacin	Trypto60 (mg)	B6 (mg)	B12 (µg)	FOLIC ACID (µg) Folate	B5 (mg) Panto-thenate	B7 (µg) Biotin	C (mg)	K1 (µg)
225g	grapefruit	0	38.25	0	0.42	0.11	0.05	0.67	0.23	0.07	0	58.50	0.63	2.25	81.00
40g	Brown bread	0	0	0	0.01	0.09	0.03	1.12	0.84	0.07	0	18.00	0.20	1.20	0
60g	Smoked salmon	0	0	0	0	0.10	0.10	5.28	2.82	0.17	1.80	1.20	0.52	0	0
10g	Cream cheese	38.50	22.00	0.03	0.10	0.01	0.01	0.01	0.07	0.01	0.03	1.10	0.03	0.10	0
10g	butter	95.80	60.80	0.09	0.18	0	0.01	0	0.01	0	0.03	0	0.01	0	0
270g	chicken	29.70	0	0.27	0.40	0.38	0.49	21.10	11.61	1.03	0	51.30	3.13	5.40	0
10g	honey	0	0	0	0	0	0.01	0.02	0	0	0	0	0	0	0
50g	Red onion	0	5.00	0	0.15	0.06	0	0.35	0.15	0.10	0	8.50	5.50	0.45	2.50
50g	Cucumber	0	30.00	0	0.03	0.02	0.01	0.10	0.50	0.02	0	4.50	0.15	0.45	1.00
50g	Red pepper	0	1920.00	0	0.40	0.01	0.02	0.65	0.10	0.18	0	10.50	0.04	0	70.00
20g	Lettuce	0	204.60	0	0.11	0.02	0.01	0.08	0.02	0.01	0	11.00	0.04	0.14	1.00
100g	Banana	0	21.00	0	0.27	0.04	0.06	0.70	0.20	0.29	0	14.00	0.36	2.6	11.00
40g	Ice cream	36.40	18.00	0.20	0.20	0.04	0.11	0.08	0.36	0.02	0.20	2.40	0.42	0.88	0.40
200ml	Apple juice	0	0	0	0	0.02	0.02	0.20	0	0.04	0	8.00	0.08	2.00	28.00
25g	sugar	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
150ml	milk	28.50	13.50	0	0.06	0.06	0.36	0.15	1.20	0.09	0.60	9.00	0.48	3.00	1.50
	Totals	228.9	2333.15	0.59	2.33	0.96	1.29	30.51	18.11	2.1	2.66	198	11.59	18.47	196.4
Daily guidelines		800ug		5ug	10mg	1.40mg	1.60mg	18.00mg	?	2.00mg	1.0ug	200ug	6.00mg	0.15ug	60mg	?

Vitamin Intake: main properties (source Web MD)

Vitamin or Mineral	Examples of Good Food Sources	What It Does	Recommended Daily Amount (RDA) or Adequate	Upper Limit (The Highest Amount You Can Take Without Risk
Choline (Vitamin B complex)	Milk, liver, eggs, peanuts	Plays a key role in the production of cells and neurotransmitters	Men: 550 milligrams/day Women: 425 milligrams/day Pregnant women: 450 milligrams/day Breastfeeding women: 550 milligrams/day	3,500 milligrams/day
Folic Acid (Folate)	Dark, leafy vegetables; enriched and whole grain breads; fortified cereals	Key for the development of cells, protein metabolism and heart health; in pregnant women, helps prevent birth defects	Adults: 400 micrograms/day Pregnant women: 600 micrograms/day Breastfeeding women: 500 micrograms/day	1,000 micrograms/day
Vitamin A	Sweet potato with peel, carrots, spinach, fortified cereals	Necessary for normal vision, immune function, reproduction	Men: 900 micrograms/day Women: 700 micrograms/day	3,000 micrograms/day
Vitamin B₁ (Thiamin)	Whole grain, enriched, fortified products; bread; cereals	Allows the body to process carbohydrates and some protein.	Men: 1.2 milligrams/day Women: 1.1 milligrams/day Pregnant and breastfeeding women: 1.4 milligrams/day	Unknown
Vitamin B₂ (Riboflavin)	Milk, bread products, fortified cereals	Key in metabolism and the conversion of food into energy; helps produce red blood cells	Men: 1.3 milligrams/day Women: 1.1 milligrams/day Pregnant Women: 1.4 milligrams/day Breastfeeding Women: 1.6 milligrams/day	Unknown
Vitamin B₃ (Niacin)	Meat, fish, poultry, enriched and whole grain breads, fortified cereals	Assists in digestion and the conversion of food into energy; important in the production of cholesterol	Men: 16 milligrams/day Women: 14 milligrams/day Pregnant Women: 18 milligrams/day ? Breastfeeding women: 17 milligrams/day	For niacin in natural sources, there is no upper limit. For niacin in supplements or fortified foods: 35 milligrams/day
Vitamin B₅ (Pantothenic Acid)	Chicken, beef, potatoes, oats, cereals, tomatoes	Important in fatty acid metabolism	Adults: 5 milligrams/day Pregnant women: 6 milligrams/day Breastfeeding women: 7 milligrams/day	Unknown
Vitamin B₆	Fortified cereals, fortified soy products, organ meats	Important for the nervous system; helps the body metabolize proteins and sugar	Men age 19-50: 1.3 milligrams/day Men age 51 up: 1.7 milligrams/day Women age 19-50: 1.3 milligrams/day Women age 51 up: 1.5 milligrams/day Pregnant women: 1.9 milligrams/day Breastfeeding women: 2 milligrams/day	100 milligrams/day
Vitamin B₇ (Biotin)	Liver, fruits, meats	Helps with the synthesis of fats, glycogen and amino acids	Adults: 30 micrograms/day Breastfeeding women: 35 micrograms/day	Unknown
Vitamin B₁₂ (Cobalamin)	Fish, poultry, meat, fortified cereals	Important in the production of red blood cells	Adults: 2.4 micrograms/day Pregnant women: 2.6 micrograms/day Breastfeeding women: 2.8 micrograms/day	Unknown
Vitamin C	Red and green peppers, kiwis, oranges, strawberries, broccoli	Antioxidant that protects against cell damage, boosts the immune system, forms collagen in the body	Men: 90 milligrams/day Women: 75 milligrams/day Pregnant women: 85 milligrams/day Breastfeeding women: 120 milligrams/day	2,000 milligrams/day
Vitamin D (Calciferol)	Fish liver oils, fatty fish, fortified milk products, fortified cereals; also, formed naturally as a result of sunlight exposure	Crucial in metabolizing calcium for healthy bones	Adults age 18-50: 5 micrograms/day Adults age 51-70: 10 micrograms/day Adults over age 70: 15 micrograms/day Pregnant and breastfeeding women: 5 micrograms/day	50 micrograms/day
Vitamin E (alpha-tocopherol)	Fortified cereals, sunflower seeds, almonds, peanut butter, vegetable oils	Antioxidant that protects cells against damage	Adults (including pregnant women): 15 milligrams/day Breastfeeding women: 19	1,000 milligrams/day
Vitamin K	Green vegetables like spinach, collards, and broccoli; brussels sprouts; cabbage	Important in blood clotting and bone health	Men: 120 micrograms/day ___ Women (including pregnant and breastfeeding): 90 micrograms/day	Unknown

source of info: http://www.webmd.com/diet/guide/vitamins-and-minerals-good-food-sources