| Nutrient |
Food |
Portion |
Amount |
| Vitamin A |
Sweet Potato, raw
Carrot, raw
Spinach, raw
Cantaloupe
Broccoli sprouts
Cabbage sprouts
Wheatgrass juice |
1 potato
1
1/2 Cup
1/4
1 Cup
1 Cup
1 ounce |
36,877 I.U.
20,253 I.U.
11,371 I.U.
4,304 I.U.
19,296 I.U.
15,196 I.U.
11,263 I.U. |
| Thiamine (Vitamin B1) |
Pinto beans, sprouted
Peas, sprouted
Spelt, sprouted
Quinoa, sprouted |
1/2 Cup
1/2 Cup
1/2 Cup
1/2 Cup |
1.27 mg
1.36 mg
2.3 mg
1.16 mg |
| Riboflavin (Vitamin B2) |
Buckwheat, sprouted
Tempe, raw
Wheatgrass juice
Rice Milk, raw
Kamut, sprouted |
1 Cup
1 Cup
1 ounce
8 ounces
1/2 Cup |
3.12 mg
2.17 mg
1.51 mg
2.65 mg
1.96 mg |
| Niacin |
Fava Beans, sprouted
Hemp Seed, raw
Radish, sprouted |
1 Cup
1/8 Cup
1/2 Cup |
4.15 mg
2.67 mg
1.68 mg |
| Vitamin B6 (pyridoxine) |
Avocado, medium
Carrot juice
Hummus
Sunflower Greens, sprouted |
1
1 Cup
1/2 Cup
1/4 Cup |
.56 mg
1.24 mg
.49 mg
2.72 mg |
| Vitamin B12 (cobalamin) |
Blue Green Algae
Tempe, raw
Spelt grass juice
Wheatgrass juice |
1 tsp.
1 Cup
1 ounce
1 ounce |
60.35 mcg
4.93 mcg
15.67 mcg
16.03 mcg |
| Folate (folic acid) |
Lentils, sprouted
Black-eyed peas, sprouted
Broccoli sprouts
Orange juice
Cabbage grated |
1/2 Cup
1/2 Cup
1/2 Cup
1 Cup
1 Cup |
679 mcg
7.68 mcg
971 mcg
109 mcg
157 mcg |
| Vitamin C |
Orange juice, raw
Grapefruit juice, raw
Papaya, raw, medium
Kamut, sprouted
Guava, medium
Kiwifruit
Brussels sprouts, raw
Red Bell Peppers, raw |
1 Cup
1 Cup
1/2
1/2 Cup
1/2
1
4
1/2 |
124 mg
94 mg
94 mg
136 mg
83 mg
75 mg
65 mg
129 mg |
| Vitamin D |
Kale
Fenugreek, sprouted
Oat Milk
Parsley, raw |
1/2 Cup
1/2 Cup
1 Cup
1/4 Cup |
900 I.U.
502 I.U.
100 I.U.
162 I.U. |
| Vitamin E |
Wheatgrass juice
Sunflower seeds, raw
Almonds, raw
Spelt sprouted
Flaxseed Oil |
1 ounce
1/4 Cup
1/2 Cup
1/2 Cup
1 Tbsp |
42.3 I.U.
26.8 I.U.
15.2 I.U.
18.8 I.U.
10.9 I.U. |
| Calcium |
Lentils, sprouted
Kelp
Green Drink, 1/2 sprouts
Mustard Greens, raw |
1/2 Cup
1 tsp.
1 Cup
1 Cup |
444 mg
488 mg
1116 mg
316 mg |
| Iron |
Raisins
Peaches, dehydrated
Pears
Wheatgrass juice
Kidney Beans, sprouted |
1 Cup
10 halves
1
1 ounce
1/2 Cup |
3.43 mg
5.28 mg
5.98 mg
6.71 mg
6.22 mg |
| Magnesium |
Pumpkin seeds, sprouted
Wheat, sprouted
Sunflower seeds
Filbert Nuts
Sesame Seeds |
1/2 Cup
1/2 Cup
1/2 Cup
1/2 Cup
1/2 Cup |
5.69 mg
4.73 mg
255 mg
200 mg
253 mg |
| Selenium |
Raw Corn
Yucca, raw
Sprouted Wheat Essene
Bread
Arame Seaweed |
1 ear
1/2 Cup
3 Slices
1/2 Cup
- |
382 mcg
275 mcg
86 mcg
207 mcg
- |
| Zinc |
Pumpkin seeds, sprouted
Nori Seaweed
Mung Bean Sprouted
Almond Butter, raw |
1/2 Cup
1 sheet
1 Cup
1/4 Cup |
12.16 mg
18.92 mg
22.6 mg
4.12 mg |
