Vitamins Values

Question 1

Vitamin A

Answer 1

retinol/retinals

RDA m/f: 900 µg/700 µg

Solubility: Fat

Food sources (animal): cod liver oil, fish, liver, dairy products
Food sources (plant): orange, ripe yellow fruits, leafy vegetables, carrots, pumpkin, squash, spinach

Question 2

Vitamin B1

Answer 2

thiamine

RDA m/f: 1.2 mg/1.1 mg
(Note: Upper limit has not been determined in USA)

Solubility: Water

Food sources (animal): pork, liver, eggs
Food sources (plant): oatmeal, rice bran, brown rice, many vegetables, potatoes

Question 3

Vitamin B2

Answer 3

riboflavin

RDA m/f: 1.3 mg/1.1 mg
(Note: Upper limit has not been determined in USA)

Solubility: Water

Food sources (animal): meat, dairy products, eggs
Food sources (plant): bananas, green beans, asparagus

Question 4

Vitamin B3

Answer 4

niacin/niacinamide/nicotinamideriboside

RDA m/f: 16 mg/14 mg

Solubility: Water

Food sources (animal): meat, fish, eggs
Food sources (plant): grains, many vegetables, mushrooms, tree nuts

Question 5

Vitamin B5

Answer 5

pantothenic acid

RDA m/f: 5 mg/5 mg
(Note: Upper limit has not been determined in USA)

Solubility: Water

Food sources (animal): meat
Food sources (plant): whole grains, broccoli, avocado

Question 6

Vitamin B6

Answer 6

pyridoxine/pyridoxamine/pyridoxal

RDA m/f: 1.3–1.7 mg/1.2–1.5 mg

Solubility: Water

Food sources (animal): meat, dairy products
Food sources (plant): many vegetables, tree nuts, bananas

Question 7

Vitamin B7

Answer 7

biotin

RDA m/f: AI: 30 µg/30 µg
(Note: Upper limit has not been determined in USA)

Solubility: Water

Food sources (animal): meat, liver, dairy products, raw egg yolk
Food sources (plant): peanuts, leafy green vegetables

Question 8

Vitamin B9

Answer 8

folic acid/folates

RDA m/f: 400 µg/400 µg

Solubility: Water

Food sources (animal): liver
Food sources (plant): leafy vegetables, pasta, bread, cereal

Question 9

Vitamin B12

Answer 9

(cyano/hydroxo/methyl/adenosyl) cobolamines

RDA m/f: 2.4 µg/2.4 µg
(Note: Upper limit has not been determined in USA)

Solubility: Water

Food sources (animal): meat, poultry, liver, fish, eggs, milk
Food sources (plant):

Question 10

Vitamin C

Answer 10

ascorbic acid

RDA m/f: 90 mg/75 mg

Solubility: Water

Food sources (animal): liver
Food sources (plant): citrus, most fresh fruits and vegetables

Question 11

Vitamin D

Answer 11

(chole/ergo) calciferol

RDA m/f: 15 µg/15 µg

Solubility: Fat

Food sources (animal): cod liver oil, eggs, liver, fish (e.g. sardines)
Food sources (plant): mushrooms (e.g. shiitake)

Question 12

Vitamin E

Answer 12

(a)tocopherols/tocotrienols

RDA m/f: 15 mg/15 mg

Solubility: Fat

Food sources (animal): 
Food sources (plant): nuts, seeds, seed oils, wheat germ oil, unrefined vegetable oils, many fruits and vegetables,

Question 13

Vitamin K

Answer 13

(phyllo/mena) quinones

RDA m/f: AI: 110 µg/120 µg
(Note: Upper limit has not been determined in USA)

Solubility: Fat

Food sources (animal): egg yolks, liver
Food sources (plant): leafy vegetables (K1 - phylloquinone), spinach