Consumer Reports On Health, an American magazine, has prepared a vitamin chart which should be of interest to all consumers who are concerned about the food they eat. The chart is published hereunder.
Vitamin chart
Nutrition content of selected foods
Per cent of Daily Value (DV)
Vitamin Vitamin Vitamin Vitamin Folic
A B6 B12 C Acid
(%) (%) (%) (%) (%)
Fruits, vegetables and legumes
Avocado, Florida 1 37 43 0 40 41
Banana, l medium 2 34 0 18 6
Black-eyed peas 13 3 0 3 26
Broccoli 23 6 0 103 12
Butternut squash 172 8 0 31 6
Canteloupe, ½ cup 52 5 0 56 3
Carrot raw (l medium) 405 6 0 11 3
Chickpeas 0 6 0 2 35
Grapefruit, pink/red (1/2 medium) 6 3 0 76 3
Lentils 0 9 0 2 45
Orange juice, fresh, 1 cup 10 5 0 207 19
Red Bell peppers, raw (1/2 cup) 85 9 0 236 4
Spinach 121 9 0 27 30
Sweet potato, l medium 498 14 0 47 6
Meat & fish (3 oz cooked)
Bluefin tuna 43 23 155 0 0
Chicken breast, skinless 0 26 5 0 1
Chicken liver 279 25 275 22 164
Lamb shoulder 0 6 38 0 4
Salmon, Atlantic 1 40 43 0 6
Steak top round 0 24 35 0 3
Dairy eggs
Egg, l whole 7 4 12 0 7
Skim milk l cup 10 5 16 4 3
Yogurt, low-fat plain (l cup) 3 6 23 3 7
