Daily Recommended Intake:
- Vitamin B1 (Thiamine): 1.2 mg for men, 1.1 mg for women
- Vitamin B6 (Pyridoxine): 1.3-2.0 mg
- Vitamin B12 (Cobalamin): 2.4 mcg
- Vitamin B9 (Folic Acid): 400 mcg
- Vitamin B3 (Niacin): 16 mg for men, 14 mg for women
- Vitamin B7 (Biotin): 30 mcg
Table:
| Vitamin | Food Source | Nutrient Density | Amount per Serving | Nutrient Content | % of Daily Need |
|---|---|---|---|---|---|
| Vitamin B1 (Thiamine) | Sunflower Seeds | High | 30g (2 tablespoons) | ~0.4 mg | ~33% (men) / ~36% (women) |
| Macadamia Nuts | Moderate | 30g (1/4 cup) | ~0.2 mg | ~17% (men) / ~18% (women) | |
| Brown Rice | Moderate | 1 cup cooked (195g) | ~0.18 mg | ~15% (men) / ~16% (women) | |
| Lentils | Moderate | 1 cup cooked (198g) | ~0.17 mg | ~14% (men) / ~15% (women) | |
| Green Peas | Moderate | 1 cup cooked (160g) | ~0.3 mg | ~25% (men) / ~27% (women) | |
| Tempeh | Moderate | 100g | ~0.1-0.2 mg | ~8-17% (men) / ~9-18% (women) | |
| Vitamin B6 (Pyridoxine) | Chickpeas | High | 1 cup cooked (164g) | ~1.1 mg | ~55-85% |
| Tuna | Moderate | 85g cooked | ~0.9 mg | ~45-70% | |
| Chicken Breast | Moderate | 85g cooked | ~0.5 mg | ~25-40% | |
| Banana | Moderate | 1 medium (118g) | ~0.4 mg | ~20-30% | |
| Potato | Moderate | 1 medium (150g) | ~0.4 mg | ~20-30% | |
| Vitamin B12 (Cobalamin) | Clams (cockles) | Very High | 85g cooked | ~84 mcg | 3,500% |
| Salmon | High | 85g cooked | ~4.8 mcg | 200% | |
| Milk | Moderate | 1 cup (240ml) | ~1.2 mcg | 50% | |
| Eggs | Moderate | 2 large | ~1.2 mcg | 50% | |
| Yogurt | Moderate | 1 cup (245g) | ~1.0 mcg | 42% | |
| Vitamin B9 (Folic Acid) | Spinach | High | 1 cup cooked (180g) | ~260 mcg | 65% |
| Lentils | Moderate | 1/2 cup cooked (100g) | ~180 mcg | 45% | |
| Broccoli | Moderate | 1 cup cooked (156g) | ~104 mcg | 26% | |
| Asparagus | Moderate | 1 cup cooked (180g) | ~262 mcg | 65% | |
| Avocado | Moderate | 1 medium (150g) | ~120 mcg | 30% | |
| Vitamin B3 (Niacin) | Chicken Breast | High | 85g cooked | ~7 mg | ~44% (men) / ~50% (women) |
| Tuna | High | 85g cooked | ~11.3 mg | ~71% (men) / ~81% (women) | |
| Peanuts | Moderate | 30g (1/4 cup) | ~3.5 mg | ~22% (men) / ~25% (women) | |
| Mushrooms (Portobello) | Moderate | 1 cup cooked (156g) | ~3.5 mg | ~22% (men) / ~25% (women) | |
| Lentils | Moderate | 1 cup cooked (198g) | ~2.1 mg | ~13% (men) / ~15% (women) | |
| Vitamin B7 (Biotin) | Egg Yolk | High | 1 large | ~10 mcg | ~33% |
| Almonds | Moderate | 30g (1/4 cup) | ~1.5 mcg | ~5% | |
| Sweet Potato | Moderate | 1 medium (130g) | ~2.4 mcg | ~8% | |
| Sunflower Seeds | Moderate | 30g (2 tablespoons) | ~2.6 mcg | ~9% | |
| Spinach | Moderate | 1 cup cooked (180g) | ~6 mcg | ~20% |
Key Points:
- High Nutrient Density: Foods like clams (cockles), spinach, sunflower seeds, and chickpeas provide a high percentage of the daily requirement for their respective vitamins.
- Diabetic Considerations: These foods are also generally good for managing diabetes, as they provide essential vitamins without excessive calories or sugar.
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