Yentily – Vitamin content of fruit and vegetables

Vitamin content of fruit and vegetables

Fruit

Vitamin Content in fruit (mg)

Apricots

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,2
0,06
0,05
0,06
5000
0,004

Apple

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,005
0,02
0,01
0,05
5000
0,003

Banana

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,008
0,04
0,03
0,36
10.000
0,016

Blackberries

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,015
0,08
0,04
0,07
150.000
0,008

Cherries

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,012
0,02
0,02
0,04
10.000
0,004

Grapefruit

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,028
0,07
0,02
0,03
40.000
0,015

Grapes

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,005
0,03
0,01
0,08
3000
0,001

Kiwi

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,007
0,01
0,02
0,12
70.000
0,023

Lemon

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,001
0,06
0,02
0,04
40.000
0,008

Lime

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
vitamine a 50 IU
vitamine b6 0,43 mg
vitamine b 0,020 mg
vitamine c 29,1 mg
If you have information on these values please contact us

Lychee

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,002
0,09
0,04
0,04
23.000

Mango

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,053
0,03
0,04
0,04
23.000
0,023

Melon

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
If you have information on these values please contact us

Orange

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,012
0,07
0,03
0,06
49.000
0,018

Peach

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,016
0,01
0,02
0,02
7000
0,002

Pear

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,002
0,01
0,01
0,02
4000
0,001

Pineapple

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0
0,07
0,02
0,09
25.000
0,004

Plum

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,062
0,02
0,03
0,1
5000
0,002

Pumpkin

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,025
0,04
0,04
0,02
16.000
0,007

Raspberries

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,004
0,09
0,06
0,06
5000
0,024

Strawberry

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,002
0,02
0,03
0,06
60.000
0,065

Tomato

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,088
0,05
0,02
0,08
15.000
0,008

Water melon

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,045
0,04
0,05
0,07
6000
0,001

Vegetable

Vitamin Content in vegetable (mg) *

Artichoke

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,008
0,14
0,01
0,03
8000
0,05

Asparagus

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0
0,04
0,04
0,03
12.000
0,056

Avocado

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,11
0,06
0,12
0,36
17.000
0,008

Broccoli

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,2
0,1
0,3
0,21
110.000

Brussels sprouts

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,031
0,1
0,12
0,23
66.000
0,087

Cabbage

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,01
0,1
0,15
0,2
80.000
0,069

Carrot

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,6
0,01
0,01
0,03
1000
0,016

Cauliflower

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,001
0,05
0,07
0,2
80.000
0,044

Chicory

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,17
0,05
0,06
0,06
4000
0,05

Corn

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,007
0,12
0,07
0,1
0
0,034

Cucumber

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,034
0,03
0.01
0.03
10.000
0,005

Green paprika

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,022
0,03
0,07
0,18
70.000
0,055

Leek

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,094
0,12
0,04
0,25
20.000

Mushroom

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0
0,07
0,3
0,12
5000
0,032

Olives

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,049
trace amount
trace amount
0,02
0
trace amount

Onion

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,001
0,03
0,01
0,17
10.000
0,01

Peas

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,3
0,06
0,05
0,05
1000
0,022

Pickels

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,027
0
0
0,04
2000
0,004

Potatoes

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0
0,12
0,04
0,3
14.000
0,023

Radishes

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,002
0,05
0,03
0,08
20.000
0,028

Red paprika

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,2
0,03
0,07
0,18
150.000
0,055

Sauerkraut

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,003
0
0,04
0,13
25.000
0,009

Spinach

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,24
0,04
0,1
0,15
25.000
0,1

Zucchini

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
0,061
0,05
0,09
0,15
16.000
0,038

* Most of these values are for raw vegetables. If these are boiled, they may lose some of the above-mentioned vitamin content.

Most values are based on the Dutch ‘Voedingsmiddelentabel‘ of Voedingscentrum

Click here for recommended daily intake of vitamins

Recommended daily intake of vitamins and minerals

Humans need a certain daily intake of food supplements. This page summarizes recommended daily intakes by various health experts and agencies in order to provide an overview of recommended daily allowances of all vitamins and minerals.
Table 1: Recommended daily intakes of various food supplements

Vitamins Recommended daily intake Vitamins informational pages Over dosage (mg or µg/d)
Biotin
(B-complex)
30 µg Biotin in food and as a supplement No information found
Folate
(B-complex)
400 µg Folate in food and as a supplement Doses larger than 400 µg may cause anaemia and may mask symptoms of a vitamin B12 deficiency
Vitamin A 600 µg Vitamin A in food and as a supplement Extremely high doses (>9000 mg) can cause dry, scaly skin, fatigue, nausea, loss of appetite, bone and joint pains and headaches
Vitamin B1 (thiamin) 1,4 mg Vitamin B1 in food and as a supplement No toxic effects resulting from high doses have been observed
Vitamin B2 (riboflavin) 1,6 mg Vitamin B2 in food and as a supplement Doses higher than 200 mg may cause urine colour alteration
Vitamin B3 (niacin) 18 mg Vitamin B3 in food and as a supplement Doses larger than 150 mg may cause problems ranging from facial flushing to liver disease
Vitamin B5 (patothenic acid) 6 mg Vitamin B5 in food and as a supplement Dose should not exceed 1200 mg; this may cause nausea and heartburn
Vitamin B6 (pyridoxine) 2 mg Vitamin B6 in food and as a supplement Doses larger than 100 mg may cause numbness and tingling in hands and feet
Vitamin B12 (cobalamine) 6 µg Vitamin B12 in food and as a supplement Doses larger than 3000 µg may cause eye conditions
Vitamin C (ascorbic acid) 75 mg Vitamin C in food and as a supplement No impacts of over dose have been proven so far
Vitamin D (cholecalciferol) 5 µg Vitamin D in food and as a supplement Large doses (>50 µg) obtained form food can cause eating problems and ultimately disorientation, coma and death
Vitamin E (tocopherol) 10 mg Vitamin E in food and as a supplement Doses larger than 1000 mg cause blood clotting, which results in increased likelihood of haemorrhage in some individuals
Vitamin K 80 µg Vitamin K in food and as a supplement Large doses of one form of vitamin K (menadione or K3) may result in liver damage or anaemia
Minerals Recommended daily intake Over dosage
Boron < 20 mg No information found
Calcium 1000 mg Doses larger than 1500 mg may cause stomach problems for sensitive individuals
Chlorine 3400 mg
(in chloride form)
No information found
Chromium 120 µg Doses larger than 200 µg are toxic and may cause concentration problems and fainting
Copper 2 mg As little as 10 mg of copper can have a toxic effect
Fluorine 3,5 mg No information found
Iodine 150 µg No information found
Iron 15 mg Doses larger than 20 mg may cause stomach upset, constipation and blackened stools
Magnesium 350 mg Doses larger than 400 mg may cause stomach problems and diarrhoea
Manganese 5 mg Excess manganese may hinder iron adsorption
Molybdenum 75 µg Doses larger than 200 µg may cause kidney problems and copper deficiencies
Nickel < 1 mg Products containing nickel may cause skin rash in case of allergies
Phosphorus 1000 mg Contradiction: the FDA states that doses larger than 250 mg may cause stomach problems for sensitive individuals
Potassium 3500 mg Large doses may cause stomach upsets, intestinal problems or heart rhythm disorder
Selenium 35 µg Doses larger than 200 µg can be toxic
Sodium 2400 mg No information found
Vanadium < 1,8 mg No information found
Zinc 15 mg Doses larger than 25 mg may cause anaemia and copper deficiency

Notes

– The above-stated values are not meant for diagnosis, these are mainly reference values for informational purposes.

– Most of these values are based on a 2000 calorie intake for people of 4 or more years of age. This reference is applied because it approximates the caloric requirements for postmenopausal women. This group has the highest risk for excessive intake of calories and fat.

– Values on labels are stated Daily Reference values (DRV) of Recommended Daily Intake (RDI). The RDI is a renewed value referring to the old Recommended Dietary Allowance (RDA). All values in this table are new RDI values.

– Maximum values are based on Food and Drug Administration (FDA) values, the World Health Organization (WHO), BBC Health values, the European Union Directive (based on FDA values) and values from various other governmental and private agencies in the USA and the UK.

– Values from the World Health Organization (WHO) may be somewhat lower than those of the FDA for various vitamins and minerals. Examples of differences (WHO values to FDA values): Mg: -60 mg, Vitamin B6: -0,5 mg, Vitamin B12: -4 µg, vitamin C: -15 mg, Vitamin K: -35 mg, folate: -220 µg.

– Elements that have a recommended daily intake within µg range are sometimes referred to as trace elements (e.g. copper, chromium, selenium).

Information on vitamins can be found from the vitamins overview page

Information on vitamin content of fruits and vegetables is also available now

Information on mineral content of fruits and vegetables is also available now

Read more: http://www.lenntech.com/recommended-daily-intake.htm#ixzz1M1dHJ97C

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