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
|
