Vitamins

VITAMIN WHAT IT DOES WHERE IT IS FOUND DAILY

VALUE*

Biotin • Energy storage • Avocados 30 mcg

• Protein, carbohydrate, and • Cauliflower
fat metabolism • Eggs
• Fruits (e.g., raspberries)
• Liver
• Pork
• Salmon
• Whole grains

Choline • Brain development • Beans and peas 550 mg

• Cell signaling • Egg yolks
• Lipid (fat) transport and • Fish (e.g., cod and salmon)
metabolism • Liver (e.g., beef and chicken)
• Liver function • Milk
• Muscle movement • Nuts
• Nerve function • Salmon
• Normal metabolism • Soy foods
• Vegetables (e.g., broccoli,
cauliflower, spinach)

Folate/Folic • Prevention of birth defects • Asparagus 400 mcg

Acid • Protein metabolism • Avocados DFE**
• Red blood cell formation • Beans and peas
• Enriched grain products (e.g., bread,
cereal, pasta, rice)
• Green leafy vegetables
(e.g., spinach)
• Oranges and orange juice

Interactive Nutrition Facts Label • October 2021

www.fda.gov/nutritioneducation Vitamins and Minerals Chart 1
 Vitamins (cont’d)
VITAMIN WHAT IT DOES WHERE IT IS FOUND DAILY
VALUE*

Niacin • Cholesterol production • Beans 16 mg**

• Conversion of food into • Beef
energy • Enriched grain products (e.g., bread,
• Digestion cereal, pasta, rice)
• Nervous system function • Nuts
• Pork
• Poultry
• Seafood
• Whole grains

Pantothenic • Conversion of food into • Avocados 5 mg

Acid energy • Beans and peas
• Fat metabolism • Broccoli
• Hormone production • Eggs
• Nervous system function • Milk
• Red blood cell formation • Mushrooms
• Poultry
• Seafood
• Sweet potatoes
• Whole grains
• Yogurt

Riboflavin • Conversion of food • Eggs 1.3 mg

into energy • Enriched grain products
• Growth and development (e.g., bread, cereal, pasta, rice)
• Red blood cell formation • Meat
• Milk
• Mushrooms
• Poultry
• Seafood (e.g., oysters)
• Spinach

Interactive Nutrition Facts Label • October 2021

www.fda.gov/nutritioneducation Vitamins and Minerals Chart 2
 Vitamins (cont’d)
VITAMIN WHAT IT DOES WHERE IT IS FOUND DAILY
VALUE*

Thiamin • Conversion of food • Beans and peas 1.2 mg

into energy • Enriched grain products
• Nervous system function (e.g., bread, cereal, pasta, rice)
• Nuts
• Pork
• Sunflower seeds
• Whole grains

Vitamin A • Growth and development • Cantaloupe 900 mcg**

• Immune function • Carrots
• Red blood cell formation • Dairy products
• Reproduction • Eggs
• Skin and bone formation • Fortified cereals
• Vision • Green leafy vegetables
(e.g., spinach and broccoli)
• Pumpkin
• Red peppers
• Sweet potatoes

Vitamin B 6 • Immune function • Chickpeas 1.7 mg

• Nervous system function • Fruits (other than citrus)
• Protein, carbohydrate, and • Potatoes
fat metabolism • Salmon
• Red blood cell formation • Tuna

Vitamin B12 • Conversion of food into • Dairy products 2.4 mcg

energy • Eggs
• Nervous system function • Fortified cereals
• Red blood cell formation • Meat
• Poultry
• Seafood (e.g., clams, trout, salmon,
haddock, tuna)

Interactive Nutrition Facts Label • October 2021

www.fda.gov/nutritioneducation Vitamins and Minerals Chart 3
 Vitamins (cont’d)
VITAMIN WHAT IT DOES WHERE IT IS FOUND DAILY
VALUE*

Vitamin C • Antioxidant • Fruit (e.g., cantaloupe, citrus fruits, 90 mg

• Collagen and connective kiwifruit, and strawberries)
tissue formation • Juices (e.g., oranges, grapefruit,
• Immune function and tomato)
• Wound healing • Vegetables (e.g., broccoli, Brussels
sprouts, peppers, and tomatoes)

Vitamin D • Blood pressure regulation • Beef liver 20 mcg**

• Bone growth • Egg yolks
Nutrient to get
more of • Calcium balance • Fish (e.g., flounder, herring, salmon,
• Hormone production trout, and tuna)
• Immune function • Fish oil and cod liver oil
• Nervous system function • Fortified dairy products
• Fortified orange juice
• Fortified soy beverages
• Fortified ready-to-eat cereals
• Mushrooms

Vitamin E • Antioxidant • Fortified cereals and juices 15 mg**

• Formation of blood • Green vegetables (e.g., spinach
vessels and broccoli)
• Immune function • Nuts and seeds
• Peanuts and peanut butter
• Vegetable oils

Vitamin K • Blood clotting • Green vegetables 120 mcg

• Strong bones (e.g., broccoli, kale, spinach, turnip
greens, collard greens, Swiss chard,
mustard greens)

* The Daily Values are reference amounts of nutrients to consume or not to exceed each day.
** Units of measurement have been updated. For more information, visit: https://go.usa.gov/xVvT3.

Interactive Nutrition Facts Label • October 2021

www.fda.gov/nutritioneducation Vitamins and Minerals Chart 4
 Minerals
MINERAL WHAT IT DOES WHERE IT IS FOUND DAILY
VALUE*

Calcium • Blood clotting • Canned seafood with bones (e.g., 1,300 mg

• Bone and teeth formation salmon and sardines)
Nutrient to
• Constriction and relaxation • Dairy products
get more of
of blood vessels • Fortified orange juice
• Hormone secretion • Fortified soy beverages
• Muscle contraction • Fortified ready-to-eat cereals
• Nervous system function • Green vegetables (e.g., kale,
broccoli, and collard greens)
• Tofu (made with calcium sulfate)

Chloride • Acid-base balance • Olives 2,300 mg

• Conversion of food into • Rye
energy • Salt substitutes
• Digestion • Seaweeds (e.g., dulse and kelp)
• Fluid balance • Table salt and sea salt
• Nervous system function • Vegetables (e.g., celery, lettuce,
and tomatoes)

Chromium • Insulin function • Broccoli 35 mcg

• Protein, carbohydrate, and • Fruits (e.g., apples and bananas)
fat metabolism • Juices (e.g., grape and orange)
• Meat
• Spices (e.g., garlic and basil)
• Turkey
• Whole grains

Copper • Antioxidant • Chocolate and cocoa 0.9 mg

• Bone formation • Crustaceans and shellfish
• Collagen and connective • Lentils
tissue formation • Nuts and seeds
• Energy production • Organ meats (e.g., liver)
• Iron metabolism • Whole grains
• Nervous system function

Interactive Nutrition Facts Label • October 2021

www.fda.gov/nutritioneducation Vitamins and Minerals Chart 5
 Minerals (cont’d)
MINERAL WHAT IT DOES WHERE IT IS FOUND DAILY
VALUE*

Iodine • Growth and development • Breads and cereals 150 mcg

• Metabolism • Dairy products
• Reproduction • Iodized salt
• Thyroid hormone • Potatoes
production • Seafood
• Seaweed
• Turkey

Iron • Energy production • Beans, peas, and lentils 18 mg

• Growth and development • Eggs
Nutrient to get
more of • Immune function • Fruits (e.g., raisins and cantaloupe)
• Red blood cell formation • Green vegetables (e.g., asparagus,
• Reproduction beet greens, broccoli, spinach, and
• Wound healing swiss chard)
• Meat
• Nuts
• Organ meats (e.g., liver)
• Poultry
• Seafood (e.g., crab, clams, sardines,
shrimp, and oysters)
• Seeds
• Soy products (e.g., tofu)
• Whole grain, enriched, and fortified
breads, cereals, pasta, and rice

Magnesium • Blood pressure regulation • Avocados 420 mg

• Blood sugar regulation • Beans and peas
• Bone formation • Dairy products
• Energy production • Fruits (e.g., bananas and raisins)
• Hormone secretion • Green leafy vegetables (e.g.,spinach)
• Immune function • Nuts and pumpkin seeds
• Muscle contraction • Potatoes
• Nervous system function • Whole grains
• Normal heart rhythm
• Protein formation

Interactive Nutrition Facts Label • October 2021

www.fda.gov/nutritioneducation Vitamins and Minerals Chart 6
 Minerals (cont’d)
MINERAL WHAT IT DOES WHERE IT IS FOUND DAILY
VALUE*

Manganese • Carbohydrate, protein, and • Beans 2.3 mg

cholesterol metabolism • Nuts
• Cartilage and bone • Pineapple
formation • Spinach
• Wound healing • Sweet potato
• Whole grains

Molybdenum • Enzyme production • Beans and peas 45 mcg

• Nuts
• Whole grains

Phosphorus • Acid-base balance • Beans and peas 1,250 mg

• Bone formation • Dairy products
• Energy production and • Meat
storage • Nuts and seeds
• Hormone activation • Poultry
• Seafood
• Whole grain, enriched, and fortified
cereals and breads

Potassium • Blood pressure regulation • Beans 4,700 mg

• Carbohydrate metabolism • Dairy products (e.g., milk and yogurt)
Nutrient to get
more of • Fluid balance • Fruits (e.g., apricots, bananas,
• Growth and development kiwifruit, cantaloupe, and grapefruit)
• Heart function • Juices (e.g., carrot and other
• Muscle contraction vegetables juices, orange,
pomegranate, and prune)
• Nervous system function
• Seafood (e.g., clams, pollock, and
• Protein formation
trout)
• Tomato products
• Vegetables (e.g., potatoes, sweet
potatoes, beet greens, and spinach)

Interactive Nutrition Facts Label • October 2021

www.fda.gov/nutritioneducation Vitamins and Minerals Chart 7
 Minerals (cont’d)
MINERAL WHAT IT DOES WHERE IT IS FOUND DAILY
VALUE*

Selenium • Antioxidant • Eggs 55 mcg

• Immune function • Enriched pasta and rice
• Reproduction • Meat
• Thyroid function • Nuts (e.g., Brazil nuts) and seeds
• Poultry
• Seafood
• Whole grains

Sodium • Acid-base balance • Deli meat sandwiches 2,300 mg

• Blood pressure regulation • Pizza
Nutrient to get
less of • Fluid balance • Burritos and tacos
• Muscle contraction • Soups
• Nervous system function • Savory snacks (e.g., chips, crackers,
popcorn)
• Poultry
• Pasta mixed dishes
• Burgers
• Egg dishes and omelets

Zinc • Growth and development • Beans and peas 11 mg

• Immune function • Beef
• Nervous system function • Dairy products
• Protein formation • Fortified cereals
• Reproduction • Nuts
• Taste and smell • Poultry
• Wound healing • Shellfish
• Whole grains

* The Daily Values are reference amounts of nutrients to consume or not to exceed each day.

Interactive Nutrition Facts Label • October 2021

www.fda.gov/nutritioneducation Vitamins and Minerals Chart 8