Interactive Nutrition Facts Label - Vitamins and Minerals Chart

Overview

This chart provides a detailed overview of various vitamins and minerals, their roles in the body, sources in foods, and the recommended daily values.

Vitamins

Biotin

• Function: Energy storage, metabolism of protein, carbohydrates, and fats
• Sources: Avocados, cauliflower, eggs, fruits (e.g., raspberries), liver, pork, salmon, whole grains
• Daily Value: 30 mcg

Choline

• Function: Brain development, cell signaling, lipid transport and metabolism, liver function, muscle movement, nerve function, normal metabolism
• Sources: Beans and peas, egg yolks, fish (e.g., cod and salmon), liver (e.g., beef and chicken), milk, nuts, salmon, soy foods, vegetables (e.g., broccoli, cauliflower, spinach)
• Daily Value: 550 mg

Folate/Folic Acid

• Function: Prevention of birth defects, protein metabolism, red blood cell formation
• Sources: Asparagus, avocados, beans and peas, enriched grain products, green leafy vegetables, oranges and orange juice
• Daily Value: 400 mcg DFE

Niacin

• Function: Cholesterol production, conversion of food into energy, digestion, nervous system function
• Sources: Beans, beef, enriched grains, nuts, pork, poultry, seafood, whole grains
• Daily Value: 16 mg

Pantothenic Acid

• Function: Conversion of food into energy, fat metabolism, hormone production, nervous system function, red blood cell formation
• Sources: Avocados, beans, broccoli, eggs, milk, mushrooms, poultry, seafood, sweet potatoes, whole grains, yogurt
• Daily Value: 5 mg

Riboflavin

• Function: Conversion of food into energy, growth and development, red blood cell formation
• Sources: Eggs, enriched grains, meat, milk, mushrooms, poultry, seafood, spinach
• Daily Value: 1.3 mg

Thiamin

• Function: Conversion of food into energy, nervous system function
• Sources: Beans and peas, enriched grains, nuts, pork, sunflower seeds, whole grains
• Daily Value: 1.2 mg

Vitamin A

• Function: Growth and development, immune function, red blood cell formation, reproduction, skin and bone formation, vision
• Sources: Cantaloupe, carrots, dairy, eggs, fortified cereals, leafy vegetables, pumpkin, red peppers, sweet potatoes
• Daily Value: 900 mcg

Vitamin B6

• Function: Immune function, nervous system function, metabolism of proteins, carbohydrates, and fats, red blood cell formation
• Sources: Chickpeas, fruits, potatoes, salmon, tuna
• Daily Value: 1.7 mg

Vitamin B12

• Function: Conversion of food into energy, nervous system function, red blood cell formation
• Sources: Dairy, eggs, fortified cereals, meat, poultry, seafood
• Daily Value: 2.4 mcg

Vitamin C

• Function: Antioxidant, collagen and connective tissue formation, immune function, wound healing
• Sources: Fruits (e.g., cantaloupe, citrus, kiwifruit, strawberries), juices, vegetables
• Daily Value: 90 mg

Vitamin D

• Function: Blood pressure regulation, bone growth, calcium balance, hormone production, immune and nervous system function
• Sources: Beef liver, egg yolks, fish, fortified products, mushrooms
• Daily Value: 20 mcg

Vitamin E

• Function: Antioxidant, formation of blood vessels, immune function
• Sources: Fortified cereals and juices, green vegetables, nuts and seeds, peanuts and peanut butter, vegetable oils
• Daily Value: 15 mg

Vitamin K

• Function: Blood clotting, strong bones
• Sources: Green vegetables
• Daily Value: 120 mcg

Minerals

Calcium

• Function: Blood clotting, bone and teeth formation, blood vessel function, hormone secretion, muscle contraction, nervous system function
• Sources: Seafood with bones, dairy, fortified products, green vegetables, tofu
• Daily Value: 1,300 mg

Chloride

• Function: Acid-base balance, conversion of food into energy, digestion, fluid balance, nervous system function
• Sources: Olives, rye, salt substitutes, seaweeds, salt, vegetables
• Daily Value: 2,300 mg

Chromium

• Function: Insulin function, metabolism of protein, carbohydrates, and fats
• Sources: Broccoli, fruits, juices, meat, spices, turkey, whole grains
• Daily Value: 35 mcg

Copper

• Function: Antioxidant, bone formation, collagen and connective tissue formation, energy production, iron metabolism, nervous system function
• Sources: Chocolate and cocoa, crustaceans, lentils, nuts and seeds, organ meats, whole grains
• Daily Value: 0.9 mg

Iodine

• Function: Growth and development, metabolism, reproduction, thyroid hormone production
• Sources: Breads and cereals, dairy, iodized salt, potatoes, seafood, seaweed, turkey
• Daily Value: 150 mcg

Iron

• Function: Energy production, growth, development, immune function, red blood cell formation, reproduction, wound healing
• Sources: Beans, eggs, fruits, green vegetables, meat, nuts, organ meats, poultry, seafood, seeds, soy products, grains
• Daily Value: 18 mg

Magnesium

• Function: Blood pressure and sugar regulation, bone formation, energy production, hormone secretion, immune function, muscle contraction, nervous system function, heart rhythm, protein formation
• Sources: Avocados, beans, dairy, fruits, green leafy vegetables, nuts, potatoes, whole grains
• Daily Value: 420 mg

Manganese

• Function: Metabolism of carbohydrates, proteins, and cholesterol, cartilage and bone formation, wound healing
• Sources: Beans, nuts, pineapple, spinach, sweet potato, whole grains
• Daily Value: 2.3 mg

Molybdenum

• Function: Enzyme production
• Sources: Beans, nuts, whole grains
• Daily Value: 45 mcg

Phosphorus

• Function: Acid-base balance, bone formation, energy production and storage, hormone activation
• Sources: Beans, dairy, meat, nuts and seeds, poultry, seafood, grains
• Daily Value: 1,250 mg

Potassium

• Function: Blood pressure regulation, carbohydrate metabolism, fluid balance, growth and development, heart function, muscle contraction, nervous system function, protein formation
• Sources: Beans, dairy, fruits, juices, seafood, tomato products, vegetables
• Daily Value: 4,700 mg

Selenium

• Function: Antioxidant, immune function, reproduction, thyroid function
• Sources: Eggs, enriched pasta and rice, meat, nuts (e.g., Brazil nuts), poultry, seafood, whole grains
• Daily Value: 55 mcg

Sodium

• Function: Acid-base balance, blood pressure regulation, fluid balance, muscle contraction, nervous system function
• Sources: Deli meats, pizza, burritos, soups, savory snacks, poultry, pasta dishes, burgers, egg dishes
• Daily Value: 2,300 mg

Zinc

• Function: Growth, development, immune function, nervous system function, protein formation, reproduction, taste and smell, wound healing
• Sources: Beans, beef, dairy, fortified cereals, nuts, poultry, shellfish, whole grains
• Daily Value: 11 mg