30 Vital Vitamins and Minerals Food Chart | LoveToKnow Health & Wellness (2025)

Please note: mg = milligram, mcg = microgram, and gm = gram. RDA means Recommended Daily Allowances.

VITAMINS /RDA	Fruits and Vegetables	Meat, Fish, Poultry	Dairy and Other Foods
Vitamin A Women / 700 mcg Men / 900 mcg	Mango Carrots Sweet potato Pumpkin Squash Spinach Kale Other greens	Fish Shrimp Beef Liver	Fortified milk Cheese Eggs
Vitamin B1 (thiamine) Women / 1.1 mg Men / 1.2 mg	Orange Cantalope Lentils Green peas Squash	Lean pork	Soy milk Wheat germ Whole grain cereals Enriched brown rice
Vitamin B2 (riboflavin) Women / 1.1 mg Men / 1.3 mg		Liver Kidney	Milk Yogurt Cheese Whole grains Enriched grains Enriched cereals
Vitamin B3 (niacin) Women / 14 mg Men / 16 mg	Mushroom Potatoes	Meat Fish Poultry	Whole grains Enriched breads Fortified cereals
Vitamin B5 (pantothenic acid) Women / 5mg Men / 5 mg	Broccoli Avocado Tomato Tomato sauce Mushrooms	Beef Poultry Liver Kidney	Egg yolk Oats Cereal Yeast Whole grains
Vitamin B6 (pyridoxine) Women age 19-50 / 1.5 mg Women age 50+ / 1.7 mg Men age 19-50 / 1.3 mg Men age 50+ / 1.5 mg	Bananas Watermelon Other non-citrus fruits Potatoes Legumes	Meat Liver Kidney Poultry Fish	Tofu Other soy products Fortified cereals
Vitamin B12 (cobalamin) Women / 2.4 mcg Men / 2.4 mcg		Meat Poultry Fish	Milk Soy milk Cheese Fortified cereals
Biotin Women / 30 mcg Men / 30 mcg		Liver Kidney Fish	Milk Egg yolk Whole grains Soybeans
Vitamin C Women / 60 mg Men / 75 mg	Citrus fruits Strawberries Cantaloupe Fruit juices Potatoes Tomatoes and juice Spinach Broccoli Bell peppers Brussels sprouts Cabbage
Choline Women / 425 mg Men / 550 mg		Liver	Milk Eggs Peanuts
Vitamin D Women and men Age 19-70 / 15 mcg Age 71+ / 20 mcg		Fatty fish Fish liver oils	Fortified milk Fortified margarine Fortified cereals
Vitamin E Women / 15 mg Men / 15 mg	Spinach Turnip greens Collard greens Kale		Vegetable oils Wheat germ Unrefined whole grains Nuts
Folic Acid (folate) Women / 400 mcg Men / 400 mcg	Orange juice Tomato juice Spinach Turnip greens Broccoli Okra Chick peas Black-eyed peas		Fortified grains Fortified cereals Enriched breads
Vitamin K Women / 90 mcg Men / 120 mcg	Cabbage Spinach Broccoli Kale Collard greens Turnip greens	Liver	Milk Eggs Vegetable oils
. .
MINERALS / RDA	Fruits and Vegetables	Meat, Fish, Poultry	Milk and Other Foods
Calcium Women age 19-50 / 800 mg Women age 51+ / 1,200 mg Men age 19-70 / 800 mg Men age 70+ / 1,000 mg	Fortified fruit juices Spinach Kale Broccoli Collard greens	Salmon Sardines	Tofu Other soy products
Chloride Women / 2.3 gm Men / 2.3 gm			Salt Soy sauce Processed foods
Chromium Women age 19-50 / 25 mcg Women age 51+ / 20 mcg Men age 19-50 / 35 mcg Men age 51+ / 30 mcg		Meats Poultry Fish	Cheese Brewer's yeast Cereals Nuts Brewer's yeast Beer
Copper Women / 900 mcg Men / 900 mcg	Prunes Beans	Shrimp Crab Liver Kidney	Nuts Seeds Whole grains Wheat bran cereal
Fluoride Women / 3 mg Men / 4 mg		Fish	Fluoridated water Teas
Iodine Women / 150 mcg Men / 150 mcg		Seafood	Iodized salt
Iron Women age 41-50 / 18 mg Women age 51+ / 8 mg Men / 8 mg	Many fruits Spinach Collard greens	Beef Lamb Pork Poultry	Eggs Fortified bread Fortified grain products
Magnesium Women / 320 mg Men / 420 mg	Spinach Broccoli Legumes	Meats Fish	Milk Sunflower seeds Nuts Whole-wheat bread Unrefined grains
Manganese Men / 2.3 mg Women / 1.8 mg	Legumes		Nuts Whole grains Tea
Molybdenum Men / 45 mcg Women / 45 mcg		Meat	Milk Nuts Whole grains
Phosphorous Men / 700 mg Women / 700 mg	Green peas Broccoli Potatoes	Meats Fish Poultry	Milk Yogurt Cheese Eggs Almonds
Potassium Women / 4.7 gm Men / 4.7 gm	Bananas Strawberries Cantaloupe Grapefruit Apricot Legumes Potatoes Spinach Kale Brussels sprouts Avocado Squash	Red meats Salmon	Milk Yogurt Whole grains
Selenium Women / 55 mg Men / 55 mg		Liver Kidney Other organ meats Poultry Seafood	Whole grains Walnuts Almonds
Sodium Women / 1.5 gm Men / 1.5 gm			Salt Soy sauce Processed foods
Sulfur Unknown	Legumes	Meat Poultry Fish
Zinc Women / 8 mg Men / 11 mg	Beans	Red meat Poultry Seafood	Fortified cereals Nuts

30 Vital Vitamins and Minerals Food Chart | LoveToKnow Health & Wellness (2025)

References