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FOODCOUNTS DIARY SAMPLE DAY: VITAMINS

Food
weight

Food Name

A
(g)
Retinol

A
(g)
Carot-

ene

 D
(g) 

E
(mg) 

B1
(mg)
Thiamin

B2
(mg)
Riboflavin

B3
 (mg)
Niacin

Trypto60
(mg)

B6
(mg) 

B12
(g)

FOLIC ACID
(g)

Folate

B5
(mg)
Panto-thenate

B7
(g)
Biotin

C
(mg)

K1
(g)

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

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 

 ?

 

 

Vitamins: info from NHS

An adequate and balanced intake of Vitamins and Minerals are essential for health and growth. Each vitamin and mineral perform a certain function. The main benefits of the major vitamins and minerals are (source NHS):

Vitamin A - Essential for growth healthy skin, tooth enamel and good vision
Vitamin B Complex - Essential for growth, changing food into energy, healthy nervous system and as a aid to digestion. (There are many vitamins in the B group)
Vitamin C
- Is needed for growth, healthy tissue and healing wounds. It also helps in the absorption of iron
Vitamin D
- Essential for proper bone formation, it works in conjunction with calcium.
Vitamin E - Important for the consumption of the cell structure and helps the body to create and maintain red blood cells Vitamin K - Needed for blood to clot

 

 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