WHAT YOUR FAMILY NEEDS 
IN VITAMINS EVERY DAY 
FOOD 
Apple, fresh 
Apricots, fresh 
Apricots, dried 
Asparagus, fresh 
Avocado 
Bananas 
Beans, Limas, 
Green 
Navy, baked 
Snap or String 
Soybeans, dried 
Soybeans, green 
Beef, lean 
Beets, roots 
Beet tops, cooked 
Bread, white, milk 
Bread (milk), 
enriched 
Bread, whole-wheat 
Broccoli 
Brussels sprouts 
Butter 
Cabbage, Chinese 
Cabbage, new 
Cabbage, white 
Cantaloupe 
Carrots 
Cauliflower 
Celery, stalks 
Chard leaves, fresh 
Cheese, Cheddar 
type 
Cheese, cottage, 
skim 
Cranberries, fresh 
Cream, light 
(18.5%) 
Dandelion greens 
Dates, dried 
Eggs 
Endive (escarole) 
Flour, white 
Flour, enriched 
Flour, whole-wheat 
Flour, rye 
Grapefruit 
Grapefruit juice 
Haddock, fresh 
Halibut 
Ham, lean, fresh 
Ham, smoked, 
med. fat 
Kale, cooked 
Kidneys 
(Courtesy of Better Homes 
& Gardens Magazine) 
VITAMINS IN FOODS 
150-180 
100-200 
Gor Bo 
AMOUNT 
40-100 
| medium 
3,000-8,000 
'/, cup packed 6,000-15,000 
12, 5" stalks 300-700 
4 pear, 4” long 
160-400 45-80 
| medium 
= 
a 
S 
3 
3 a 
3 
™ 
Ya cup 
40-70 
Vy cup 
600-1 ,800 10-20 
¥4, cup 
Ya cup 
200-260 
Av. serving 
2, 2" diam. 25-95 
Vy cup 10,000 
I slice, 3" 
| slice, ¥" 
NR 
st 
I slice, %" 
Nn 
ste 
* stalks 1,300 
300-500 
13-50 
| tablespoon 500-714 
Ye cup shred. 2,800 
3%, cup shred. 
¥, cup shred. 
1/3 medium rea 
2,200-4,000 60-140 
3.5 07. 150-220 
48-94 
I". cups 
7" 
es 
® 
Qa 
= 
= 
450-600 
w 
Eee 2,000-4,000 
Vy cup 60-80 
Vp cup 1,000-1,500 | (30-40) (150-200) 
60-300 | 60-100 
1,000-2,000 
280-420 
> > 
° 
als 
= vv 
o 
ato 
° 
° 
= 
@ 
a 
Cer I 
EXCRETA 
CY DD 
ato es | OO a 6 
ae 
= 
<a 
4\/." x Va" 
AN/2" x 4/2" x Vg" 
Pies 
1,700- 
500-1 ,000 2,200 
Niacin 
Mg. 
0,50 
4.85 
1.99 
4.90 
0.14 
0.68 
0.34 
0.50 
= 
r=) 
9.10- 
16.90 
i 
RESEARCH ¢ 
1yj Sa. 
itamin D: 400. 800 |. 
lactation. 
FOOD 
Lemon juice 
Lettuce, green 
Lettuce, bleached 
Liver, beef & veal 
Milk, whole, fresh 
Milk, irradiated, 
evaporated 
Mustard greens 
Oatmeal, dry 
Orange (or juice) 
Oysters 
Parsley 
Parsnips 
Peaches, yellow 
Peanuts or peanut 
butter 
Pears, fresh 
Peas, canned 
(with liquor) 
Peas, green 
Peppers, green, red 
Pimiento 
Pineapple, canned 
Pineapple juice, 
canned 
Pork, lean 
Potatoes, sweet 
Potatoes, white 
Prunes, dried 
Pumpkin, canned 
Raisins, seedless 
Salmon, 
Sauerkraut 
Spinach, cooked 
Squash, winter 
Squash, summer 
Tomatoes 
Tomato juice, 
canned 
Tuna fish 
Turnips, white 
Turnip greens 
Watercress 
Wheat germ 
Whole Wheat 
(entire) 
Whole-wheat cereal 
(enriched) 
Yeast, fresh 

red, canned 

VITAMINS IN FOODS 
AMOUNT pA | me | c | corte [niacin 
eT fel 
Fe ET 
ibe ee 
eae 
ee 
HY cup cooked | 440 | 138 [| 60 | 450 | 
Meo 0.25 
| timed. or Yo up| 50-400 | 75-145 | 52-56 | 26-62 | 
Ca ETI 
110 bunch (5")} 7.000 | | 78 | 
Ye cup diced | Trace | 120 | 225 | | 
tee [Tam oe Po [a 
ao [ae ee 
ae 7 a a 
}% cup ___| 1,000.1,300 | 270-495 | 15-25 | 150-250 | 
Prise | e000] 30 Paseo 10] 1.17 
J3 tablespoons | 7,500 | 15 | 150 | 30 | 
a | oe a 
ee teor) [ur fam [ie | wo | 
med. chop | ————fean-r.is0] ——_—| 220-265 | 6.40 
Ya medium | 3600 [ 7 | 28 | 99 | 
[medium [| __ 30-50 | 95-165 | 7-15 | 30-50 | 1.00 
is | 200,200 | eatiz | o4 | 25-128 | 
Vis. vt [= $0005 "| sae | Pewee) cig ae 
Vecup fs t00 OOo | tno 
Ca 
eur [8600 =| 50 =| 60 | 300 | 
[Yo cup cooked | 2800 | 4@ | 3 | 46 ‘| 
leop cooled [0 | mf a 
[I medium [| 500-1,200 | 70-115 | 21-24 | 37-50 | 0.50 
eo | m |» fo] o | 
Ye cup flaked =| fe eS | t200) | 
Ht medium) | 0 | SSGRRIONE | ae | 
Ye cup cooked [ 7.400 | 138 | 166 | 900 | 
[Score | ve0-e00 | 218 | saea] vea0 | 
4 teblespoons [133 | 1,333: | [iso | tas 
ee ed 
icoke | 3100 | 480 | «T1580 ‘| 50.00 
11,000 micrograms (microgm.) =1 milligram (mg.). 
