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Written by: Debra Wein, MS, RD
Vitamin A
Food Sources: Broccoli, carrots, leaf lettuce, watermelon
Daily Intake Range: 3,000 mcg
RDA: 800 mcg
Vitamin B1 (Thiamin)
Food Sources: Rice, pork, kidney beans, sunflower seeds
Daily Intake Range: 1-100 mg
RDA: 1.0-1.1 mg
Vitamin B2 (Riboflavin)
Food Sources: Almonds, chicken, cheese, wheat germ
Daily Intake Range: 1-25 mg
RDA: 1.2-1.3 mg
Vitamin B3 (Niacin)
Food Sources: Tuna, turkey, fortified grains, salmon, peanuts, tofu
Daily Intake Range: 40-50 mg
RDA: 13-15 niacin equivalents
Vitamin B6 (Pyridoxine)
Food Sources: Avocados, bran, carrots, bananas
Daily Intake Range: 1-50 mg
RDA: 1.4-1.6 mg
Folic Acid (B9)
Food Sources: Fruit, rice, peas, green leafy vegetables
Daily Intake Range: 200-1,000 mcg
RDA: 150-180 mcg
Vitamin B12
Food Sources: Eggs, milk, yogurt, tuna, beef
Daily Intake Range: <1,000 mcg
RDA: 2.0 mcg
Vitamin B5 (Pantothenic Acid)
Food Sources: Corn, eggs, lobster, peas
Daily Intake Range: 5-500 mg
RDA: 4-7 mg
Magnesium
Food Sources: Beans, shrimp, oatmeal, tofu
Daily Intake Range: 100-500 mg
RDA: 280-300 mg
Iron
Food Sources: Oatmeal, peas, potato with skin, beef
Daily Intake Range: 10-75 mg
RDA: 10-15 mg
Calcium
Food Sources: Milk, yogurt, cottage cheese, broccoli, cooked leafy greens
Daily Intake Range: 0-1,000 mg
RDA: 800-1,200 mg
Vitamin E
Food Sources: Almonds, walnuts, corn oil, hazelnuts
Daily Intake Range: 20-533 mg
RDA: 8 mg
Vitamin C
Food Sources: Oranges/juice, tomatoes, broccoli, strawberries
Daily Intake Range: 50-500 mg
RDA: 60 mg
Potassium
Food Sources: Avocados, bananas, citrus fruit, juices
Daily Intake Range: 1,000 mg
RDA: No RDA has been established
Zinc
Food Sources: Oysters, wheat germ, baked beans, turkey, tahini, lentils
Daily Intake Range: 5-20 mg
RDA: 12 mg M&F
This chart is for reference purposes only and does not constitute medical advice. Please see a medical doctor or nutritionist for individual recommendations.
http://www.muscle-fitnesshers.com/nutrition/2?page=1
Vitamin A
Food Sources: Broccoli, carrots, leaf lettuce, watermelon
Daily Intake Range: 3,000 mcg
RDA: 800 mcg
Vitamin B1 (Thiamin)
Food Sources: Rice, pork, kidney beans, sunflower seeds
Daily Intake Range: 1-100 mg
RDA: 1.0-1.1 mg
Vitamin B2 (Riboflavin)
Food Sources: Almonds, chicken, cheese, wheat germ
Daily Intake Range: 1-25 mg
RDA: 1.2-1.3 mg
Vitamin B3 (Niacin)
Food Sources: Tuna, turkey, fortified grains, salmon, peanuts, tofu
Daily Intake Range: 40-50 mg
RDA: 13-15 niacin equivalents
Vitamin B6 (Pyridoxine)
Food Sources: Avocados, bran, carrots, bananas
Daily Intake Range: 1-50 mg
RDA: 1.4-1.6 mg
Folic Acid (B9)
Food Sources: Fruit, rice, peas, green leafy vegetables
Daily Intake Range: 200-1,000 mcg
RDA: 150-180 mcg
Vitamin B12
Food Sources: Eggs, milk, yogurt, tuna, beef
Daily Intake Range: <1,000 mcg
RDA: 2.0 mcg
Vitamin B5 (Pantothenic Acid)
Food Sources: Corn, eggs, lobster, peas
Daily Intake Range: 5-500 mg
RDA: 4-7 mg
Magnesium
Food Sources: Beans, shrimp, oatmeal, tofu
Daily Intake Range: 100-500 mg
RDA: 280-300 mg
Iron
Food Sources: Oatmeal, peas, potato with skin, beef
Daily Intake Range: 10-75 mg
RDA: 10-15 mg
Calcium
Food Sources: Milk, yogurt, cottage cheese, broccoli, cooked leafy greens
Daily Intake Range: 0-1,000 mg
RDA: 800-1,200 mg
Vitamin E
Food Sources: Almonds, walnuts, corn oil, hazelnuts
Daily Intake Range: 20-533 mg
RDA: 8 mg
Vitamin C
Food Sources: Oranges/juice, tomatoes, broccoli, strawberries
Daily Intake Range: 50-500 mg
RDA: 60 mg
Potassium
Food Sources: Avocados, bananas, citrus fruit, juices
Daily Intake Range: 1,000 mg
RDA: No RDA has been established
Zinc
Food Sources: Oysters, wheat germ, baked beans, turkey, tahini, lentils
Daily Intake Range: 5-20 mg
RDA: 12 mg M&F
This chart is for reference purposes only and does not constitute medical advice. Please see a medical doctor or nutritionist for individual recommendations.
http://www.muscle-fitnesshers.com/nutrition/2?page=1