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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 B6 is found in a wide variety of foods. Foods such as fortified breakfast cereals, fish including salmon and tuna fish, meats such as pork and chicken, bananas, beans and peanut butter, and many vegetables will contribute to your vitamin B6 intake. If you want more information about building a healthful diet, refer to the Dietary Guidelines for Americans and the Food Guide
Pyramid.
Table of Food Sources of Vitamin B6
| Food |
Milligrams |
%DV* |
| Ready-to-eat cereal, 100%
fortified, 3/4 c |
2.00 |
100 |
| Potato, Baked, flesh and
skin, 1 medium |
0.70 |
35 |
| Banana, raw, 1 medium |
0.68 |
34 |
| Garbanzo beans,
canned, 1/2 c |
0.57 |
30 |
| Chicken breast, meat
only, cooked, 1/2 breast |
0.52 |
25 |
| Ready-to-eat cereal, 25%
fortified, 3/4 c |
0.50 |
25 |
| Oatmeal, instant,
fortified, 1 packet |
0.42 |
20 |
| Pork loin, lean only,
cooked, 3 oz |
0.42 |
20 |
| Roast beef, eye of
round, lean only, cooked, 3 oz |
0.32 |
15 |
| Trout, rainbow,
cooked, 3 oz |
0.29 |
15 |
| Sunflower seeds,
kernels, dry roasted, 1 oz |
0.23 |
10 |
| Spinach, frozen,
cooked, 1/2 c |
0.14 |
8 |
| Tomato juice, canned, 6 oz |
0.20 |
10 |
| Avocado, raw, sliced, 1/2 cup |
0.20 |
10 |
| Salmon, Sockeye,
cooked, 3 oz |
0.19 |
10 |
| Tuna, canned in
water, drained solids, 3 oz |
0.18 |
10 |
|
Wheat bran, crude or unprocessed, 1/4 c |
0.18 |
10 |
|
Peanut butter, smooth, 2 Tbs. |
0.15 |
8 |
| Walnuts, English/Persian,
1 oz |
0.15 |
8 |
| Soybeans, green,
boiled, drained, 1/2 c |
0.05 |
2 |
|
Lima beans, frozen, cooked, drained, 1/2 c |
0.10 |
6 |
| * 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 B6 is 2.0 milligrams (mg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells you what percentage of the DV is provided in 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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