1. Vitamins & Minerals Nooshin Alizadeh-Pasdar, PhD, RD

4. B-Vitamins - Thiamin (B 1 ) Food Thiamin (mg/100g) Food Thiamin (mg/100g) Oatmeal 0.55 Apples 0.04 Brown rice 0.29 Oranges 0.10 White rice 0.07 Beef 0.08 Whole wheat grain 0.55 Veal 0.18 White wheat grain 0.06 Salmon 0.17 Asparagus 0.18 Heart, veal 0.60 Peas, green 0.32 Cheese 0.05 Brewer’s yeast 15.6 Eggs 0.12

5. B-Vitamins - Thiamin (B 1 ) Procedure Food Loss (%) Convection cooking Meats 25-85 Baking Bread 5-35 Heating with water Vegetables 0-60 Pasteurization Milk 9-20 Spray drying Milk ~10 Canning Milk ~40 Room temperature storage Fruits, vegetables 0-20

15. B-Vitamins - Folate Food Folate (  g/100g) Food Folate (  g/100g) Milk 5-12 Wheat, whole 30-55 Cheese 20 Wheat bran 80 Beef 5-18 Eggs 70 Beef liver 140—1070 Asparagus 70-175 Chicken liver 1810 Beans 70 Tuna 15 Broccoli 180 Corn 35 Soybeans 360 Polished rice 15 Tomatoes 5-30 Unpolished rice 25 Bananas 30

17. B-Vitamins - Vitamin B 12 Food B 12 (  g/100g) Food B 12 (  g/100g) Beef 1.94-3.64 Salmon 3.2 Beef liver 69-122 Tuna 2.8 Beef kidney 38.3 Trout 7.8 Chicken 0.32 Clams 19.1 Ham 0.8 Lobster 1.28 Pork 0.55 Shrimp 1.9 Turkey 0.38 Eggs, whole 1.26 milk 0.36 Eggs, whites 0.09 Cheeses 0.36-1.71 Egg yolk 9.26 Yogurt 0.06-0.62 Vegetables, grains, fruits 0

21. Food Vitamin D (IU/100g) Food Vitamin D (IU/100g) Cow’s milk 0.3-54 Sardine 1,500 Human milk 0-10 Salmon 220-440 Butter 35 Shrimp 150 Cheese 12 Beef liver 8-40 Cream 50 Chicken liver 50-65 Eggs 28 Beef 13 Cod 85 Pork 84 Cod liver oil 10,000 Poultry 80 Herring 330 Cabbage 0.2 Herring liver oil 140,000 Corn oil 9 Macakarel 120 Spinach 0.2