WHAT YOUR FAMILY NEEDS 
IN VITAMINS EVERY DAY 
FOOD 
Apple, fresh 
Apricots, fresh 
Apricots, dried 
Asparagus, fresh 
Avocado 
Bonanas 
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 
40-100 
6,000-15,000 
G or Bz 
AMOUNT 
2 medium 25-35 
Vy cup packed 240-300 
3,000-8,000 
300-700 150-180 
160-400 
40-70 
600-1800 
08 
cea 
| 
12, 5” stalks 
100-200 4 
oOo 
pear, 4" long 
7-8 45-80 
Ya cup 
Ya cup 
Ya cup 
Y_ cup 
> 
o 
Vp cup 
Av. serving 200-260 
Y2 cup 210 
I slice, ¥" 
= 
= 9 
» ae $e é 
¥%" 
| slice, 
300-500 17 
500-714 
2,800 
40 
on 
2,200-4,000 
2, 5" stalks 420 
N 
nN 
2. 
a 
3 
| tablespoon 
s 
ur 
Ye cup shred. 
aaa a akred: 
¥%, cup shred. 
1/3 medium 
60-140 
48-94 
Ia cups 
> 
3 
° 
Qa 
= 
3 
40-50 
w 
eK 2X ply 450-600 
2,000-4,000 
60-80 + 
w 
ao 
Vp cup 1,000-1,500 | (30-40) (150-200) 
28,000 40 225 
14 dates 60-100 
[a0 | 
140-160 280-420 
V4 small head 
> > 
o oO 
c c 
mel mel 
oO 
° 
°o 
oO 
@ 
a. 
60-100 
x 
o 
c 
as] 
Oo 
uo 
o- 
g 
rs 
sisa 
42" x 42" x Vg" 
420 
1,700- 
400-500 2,200 
500-1,000 
or 
an | Us | | 
Ca A 
Se ee ed 
[isezg | ae | 0 
oon 
Niacin 
Mg. 
0,50 
4.85 
1.99 
4.90 
0.15 
0.50 
0.35 
1,32 
1.30 
6.70 
9.10- 
16.90 
(COMMITTEE 
SS 
Vitamin D: 400-800 | 
lactation. 
*Needs—inc, 
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, red, canned 
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 

ease from 
allowances 

for infant 
S and fo, Wo 
Men du 
for older chj 
child 
n not available fro 
Month to 
given (Sr 
! year, 

VITAMINS IN FOODS 
AMOUNT PA | me |e _| corte [Nic 
Pe fate 
pee [wm mos Pe 
Tenet ee[ we |e | as [a 
fre (eon) | ua [ae | a0 | om | 
[Yo cup cooked | 440 | 138 | 60 | 450 | 
1/3 cup | 2 78a a ee 
J imed. or Ye cup} 50-400 | 75-145 | 52-56 | 28-62 | 
6 ___{_180-300 | 200-300-) 3 | | 
}1/10 bunch (5")[ 7,000 [ | 175 [| | 
Ya cup diced | Trace | 120 | 225 | | 
|iimedium __| 1,000-2,000| 20-70 | 7-10 | 45 _| 
ree 
fimedium | _10-15 | 30-95 | 3.5 | 20-150 | 
a 
[% cup __| 1,000-1,300 | 270-495 | 15-25 | 150-250 | 
ftlerge {5.000 | 30 ias-is0f 120 | 1.7 
[3 tablespoons [7,500 [| 15 | 150 | 30 _| 
}2 slices | 20-30 | 63 [to [2030 
mp pep = 
[imed. chop | __—_—_—*[80-1,i50] —_—_—| 220-265 | 6.60 
Ya medium [| 3600 [ 70 | @ | o | 
[timedium [30-60 | 95-165 | 7-15 | 30-50 | 1.00 
fe 200-1,200 | aa-ri2 | o4 | 25-125 | 
a cup | 8,000 | #4 =f Se aoe 
Y2cup | __to0~Ss|_ 200 | o | 150 | 
Ye cup flaked | 325 | Trace | 0 | 225 | 6.00 
RE Ge ee ed 
Ce 
Ye cup cooked [| 200 [| 4 | 3 | 4 | 
ee ee 
0.50 
pen 
Yo cup Hoked =f | | poor 
|! medium [0 | 3b? ae ee 
[Ye cup cooked [7.400 | 138 | 166 | 900 | 
[S sprigs | 40-600 | izie | 5402] 19-38 | 
[4 tablespoons [133 | 1333 | «| iso | _1.33 
Ce 
=e | ar 
ficoke | 3.too | 450 | | 150 | 50.00 
11,000 micrograms (microgm.) =1 milligram (mg.). 
