VITAMIN A (MCG)VITAMIN B1 (THIAMIN) (MG)VITAMIN B6 (MG)
RDA (men/women) 900/700 1.2/1.1 1.3/1.3
Lunchmeat, salami (3 slices) 0 0.10 0.08
Macaroni and cheese (8 ounces) 48 0.25 0
Meat loaf (1 slice) 20 0.10 0.14
Melon, honeydew (1 cup) 5 0.07 0.16
Milk, fat-free (1 cup) 5 0.10 0.10
Milk, soy (1 cup) 0 0.15 0.16
Muffin, blueberry (1) 13 0.10 0.01
Mushrooms (1 cup sliced) 0 0.09 0.10
Nachos with cheese (6-8) 170 0.20 0.20
Nectarine (1) 23 0.05 0.03
Oatmeal (1 cup) 0.12 0.12 0.10
Olives (1 tablespoon) 1.70 0 0
Onion rings (10 medium) 0.98 0.10 0.07
Oyster (1 medium) 4.20 0.01 0.01
Pancakes (2) 7.60 0.16 0.07
Pasta with red sauce (4.5 ounces) 0 0.13 0.10
Peach (1 medium) 15 0.02 0.02
Peanut butter (2 tablespoons) 0 0.03 0.15
Peanuts (1 ounce) 0 0.12 0.07
Pear (1 medium) 1.60 0.02 0.05
Pepper, chile, raw (½ pepper) 21.6 0.03 0.23
Peppers, sweet (10 strips 78 0.04 0.13
Pie, apple (1 piece) 37 0.03 0.04
Pizza, cheese (1 slice) 74 0.20 0.04
Pizza, vegetable (1 slice) 58 0.40 0.50
Plum (1) 21 0.03 0.05
Popcorn (1 cup) 0.80 0.02 0.02
Pork (3 ounces) 0 0.80 0.30
Potatoes, mashed (1 cup) 8.40 0.20 0.50
Potato salad (1 cup) 2.93 0.20 0.40
Potpie, chicken 256 0.30 0.20
(^) FOLATE (MCG)VITAMIN C (MG)VITAMIN E (MG)
RDA (men/women) 400/400 95/75 15/15
Lunchmeat, salami (3 slices) 0.34 0 0.05
Macaroni and cheese (8 ounces) 0 0 0
Meat loaf (1 slice) 12 0.62 0.10
Melon, honeydew (1 cup) 34 32 0.04
Milk, fat-free (1 cup) 12 2 0.10
Milk, soy (1 cup) 40 0 0
Muffin, blueberry (1) 42 0.63 0.47