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As the Dietary Guidelines for Americans state, "Different foods contain different nutrients and other healthful substances. No single food can supply all the nutrients in the amounts you need". As the following table indicates, vitamin B12 is found naturally in animal foods. It is also found in fortified foods such as fortified breakfast cereals. If you want more information about building a healthful diet, refer to Dietary Guidelines for Americans and the Food Guide
Pyramid.
Table of Food Sources of Vitamin B12
| Food |
Micrograms |
%DV* |
| Beef liver, cooked, 3 oz |
60.0 |
1000 |
| Fortified breakfast
cereals, (100%) fortified), 3/4 c |
6.0 |
100 |
| Trout, rainbow,
cooked, 3 oz |
5.3 |
90 |
| Salmon, sockeye,
cooked, 3 oz |
4.9 |
80 |
| Beef, cooked, 3 oz |
2.1 |
35 |
| Fortified breakfast cereals (25%
fortified), 3/4 c |
1.5 |
25 |
| Haddock, cooked, 3 oz |
1.2 |
20 |
| Clams, breaded and
fried, 3/4 c |
1.1 |
20 |
| Oysters, breaded and
fried, 6 pieces |
1.0 |
15 |
| Tuna, white, canned in
water, 3 oz |
0.9 |
15 |
| Milk, 1 cup |
0.9 |
15 |
| Yogurt, 8 oz |
0.9 |
15 |
| Pork, cooked, 3 oz |
0.6 |
10 |
| Egg, 1 large |
0.5 |
8 |
| American Cheese, 1 oz |
0.4 |
6 |
| Chicken, cooked, 3 oz |
0.3 |
6 |
| Cheddar cheese, 1 oz |
0.2 |
4 |
| Mozzarella cheese, 1 oz |
0.2 |
4 |
| * DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for vitamin B12 is 6.0 micrograms (mcg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells adults what percentage of the DV is provided by one serving. Percent DVs are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower percentages of the DV also contribute to a healthful diet. |
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