Plant-based sources of vitamins and nutrients

[galanlewis46]

This isn’t even comprehensive, but it’s a start. Sorry the measurements are all over the place, I collected this information from various sources. Daily Values are per serving.



IRON

        14 mg per day for men, 32 mg per day for those menstruating


        Consume with Vitamin C or Lysine (they increase absorption)


        Do not consume with coffee or tea (they decrease absorption)

Black-eyed peas, chickpeas (26%-29% DV)

Spinach (27% DV)

Tofu (20% DV)

Lentils (37% DV)

Potatoes (18% DV)

Hearts of Palm (26% DV)

Olives (18% DV)

Amaranth (29% DV)

Oats (19% DV)

Quinoa (16% DV)

Coconut Milk (21% DV)

Dark chocolate (18% DV)

Whole grain products

“For example, 100 grams of spinach contains 1.1 times more iron than the same amount of red meat and 2.2 times more than 100 grams of salmon. This is also 3 times more than 100 grams of boiled eggs and 3.6 times more than the same amount of chicken.”

PROTEIN

               0.8 g per kg of body weight


  Per ½ cup

Lentils (8.84 g)

Tofu (10 g)

Edamame (8.5 g)

Tempeh (15 g)

Chickpeas (7.25 g)

Peanuts (20.5 g)

Almonds (16.5 g)

   Other

Hemp seeds (5 g per 1 tbsp)

Potatoes (8 g)

Kale (2 g per 1 cup)

Mushrooms (3 g per 5)

Seitan (21 g per ⅓ cup)

Lima beans

“The human body creates 11 amino acids but must get another nine from food. Animal products are complete proteins, meaning they contain all the amino acids. Some plant products, such as soya beans and quinoa, are also complete proteins while others are incomplete proteins.”

ZINC

Oatmeal (2.3 mg per 1 cup)

Tofu (2 mg per ½ cup)

Cashews (1.9 mg per ¼ cup)

Chickpeas, lentils (1.3 mg per ½ cup)

Peanuts (1.2 mg per ¼ cup)

Peas (1 mg per ½ cup)

Chia seeds (1 mg per 1 ounce)

Broccoli (0.4 mg per ½ cup)

MAGNESIUM

Dark chocolate (16% DV)

Avocados (15% DV)

Nuts (20% DV or more)

Black beans (30% DV)

Tofu (13% DV)

Seeds

Whole grains

Bananas (9% DV)

Spinach (39%)

SOLUBLE FIBER

                              Slows the passage of food, makes one feel fuller longer

Oats

Black beans (15 g per 1 cup)

Brussels sprouts (4 g per 1 cup)

Avocados (13.5 g per 1)

Sweet potatoes (4 g per 1)

Broccoli (2.6 g per 3.5 ounces)

Pears (5.5 g per 1)

Carrots (2.4 g per 1 cup)

INSOLUBLE FIBER

                                   Speeds the passage of food

Oat bran

Wheat bran

Whole grains

Beans, lentils, legumes

Berries

Green peas

Spinach

Flaxseeds

Avocado

Potatoes, sweet potatoes

Dried fruits

Almonds

Walnuts

Popcorn

VITAMIN A

Sweet potato (561% DV)

Carrots (184% DV)

Black-eyed peas (26% DV)

Spinach (229% DV boiled)

Broccoli (24% DV)

Cantaloupe (54% DV)

Pumpkin pie (249% DV per slice)

VITAMIN B2

Spinach (25% DV)

Almonds (17% DV)

Quinoa (12% DV)

Mushrooms (8% DV)

Lentils (9% DV)

VITAMIN B3

Avocados (21%-25% DV)

Peanuts (25%-30% DV)

Mushrooms (15%-18% DV)

Green Peas (20% DV)

Potatoes (25%-30% DV)

Whole Wheat products

VITAMIN B6

Chickpeas (55% DV)

Potatoes (20% DV)

Banana (20% DV)

Fortified breakfast cereals

Whole grain/whole wheat products

VITAMIN B12

This must be taken through supplements

VITAMIN C

Thyme (50% DV)

Kale (89% DV raw, 59% cooked)

Kiwis (79% DV)

Broccoli (57% DV)

Brussels Sprouts (54% DV)

Papaya (97% DV)

Strawberries (99% DV)

VITAMIN D

                   Get at least 15 minutes of sunlight each day

Mushrooms

» Maitake mushrooms (94% DV)

» UV-exposed portobello mushrooms (95% DV)

Fortified orange juice

Fortified breakfast cereals

VITAMIN E

Wheat germ oil (135% DV)

Sunflower seeds (66% DV)

Almonds (48% DV)

Pine nuts (18% DV)

Peanuts (16% DV)

Avocado (14% DV)

Kiwi (7% DV)

Mango (10% DV)



» https://www.medicalnewstoday.com/articles/324493

» https://www.healthline.com/nutrition/vitamin-c-foods

» https://yourveganjourney.com/vegan-guide-to-vitamin-b6/

» https://draxe.com/nutrition/riboflavin-foods/

» https://www.healthline.com/nutrition/foods-high-in-niacin

» https://www.theplantway.com/zinc-plant-based-sources/

» https://www.healthline.com/nutrition/10-foods-high-in-magnesium

» https://www.healthline.com/nutrition/foods-high-in-vitamin-e

» https://www.medicalnewstoday.com/articles/324590

» https://www.onegreenplanet.org/natural-health/plant-based-nutrition-guide-vitamin-d/

» https://draxe.com/nutrition/insoluble-fiber/

» https://www.healthline.com/nutrition/foods-high-in-soluble-fiber

» https://www.medicalnewstoday.com/articles/321474

» https://www.healthline.com/nutrition/iron-rich-plant-foods

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[matiilda]

@galanlewis46 Why are you not representing RDAs the government recommends?

NIH recommends 8mg for men, 18 for menstruating women.

DGE (German Society for Nutrition) recommends 10mg for men and 15mg for menstruating women.

Where did you get 32mg from??
That's more than recommended for pregnant women and actually quite hard to hit every day.

EDIT: Why no RDAs for zinc, magnesium etc.? Also, measurements in cups and grams would be helpful. Beta-carotine and organic acids also boost iron absorption. Zinc RDA increases with increasing consumption of phytate-rich foods (wheats and legumes etc.)

Also the quote about spinach might be misleading because spinach contains non-heme iron which is harder to absorb (Fe3+) than heme-iron (Fe2+) and it contains high levels of oxalic acid which also interferes with the absorption. So it's not about how much is in spinach it should be about how much can be absorbed in comparison to the same amount of meat, eggs etc.