Healthy eating

Consumer Reports On Health, an American magazine, has prepared a vitamin chart which should be of interest to all consumers who are concerned about the food they eat. The chart is published hereunder.

Vitamin chart

Nutrition content of selected foods

Per cent of Daily Value (DV)

Vitamin Vitamin Vitamin Vitamin Folic
A B6 B12 C Acid
(%) (%) (%) (%) (%)

Fruits, vegetables and legumes

Avocado, Florida 1                                 37              43                    0                 40             41

Banana, l medium                                    2              34                    0                  18              6

Black-eyed peas                                    13                3                    0                    3            26

Broccoli                                                 23                6                    0                 103            12

Butternut squash                                 172                8                    0                   31              6

Canteloupe, ½ cup                                 52                5                    0                   56              3

Carrot raw (l medium)                           405               6                    0                   11              3

Chickpeas                                                 0               6                    0                    2             35

Grapefruit, pink/red  (1/2 medium)          6               3                    0                   76              3

Lentils                                                       0               9                   0                     2             45

Orange juice, fresh, 1 cup                       10               5                   0                 207             19

Red Bell peppers, raw (1/2 cup)               85                   9                0                 236            4

Spinach                                                  121                  9                 0                  27           30

Sweet potato, l medium                         498                 14                0                  47             6

Meat & fish (3 oz cooked)

Bluefin tuna                                            43                  23            155                   0              0

Chicken breast, skinless                           0                 26                5                   0              1

Chicken liver                                         279                 25            275                 22          164

Lamb shoulder                                          0                  6               38                   0              4

Salmon, Atlantic                                        1                40              43                    0              6

Steak top round                                         0                   24             35                  0                3

Dairy eggs

Egg, l whole                                                7                    4             12                  0                7

Skim milk l cup                                        10                     5            16                  4                3

Yogurt, low-fat plain (l cup)                      3                      6            23                 3                 7