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From the desk of Richard
Penfounde, your Naturally Healthy Lifestyle specialist. Measurement Guide
1 gram (g) = 1,000 milligrams (mg), = 1,000,000 micrograms mcg (or
µg)
Vitamins A, D and E used to be measured in International Units (IU’s)
but are now measured in milligrams (mg) or micrograms (mcg)
1 pound (lb) = 16 ounces (oz) 2.2 lb = 1 Kilogram (kg)
1 pint 0.6 litres 1.76 pints = 1 litre
| VITAMIN
A: |
|
|
|
|
| Beef liver (3 oz)
|
45,400 IU (13,758
mcg) |
| Carrot (1, medium) |
7,900 (2,394) |
| Sweet potato,
cooked C/i cup) |
7,850 (2,778) |
| Pumpkin, cooked C/i
cup) |
7,840 (2,376) |
| Spinach, cooked C/i
cup) |
7,300 (2,212) |
| Cantaloupe (V2) |
5,400 (1,636) |
| Tomato juice (3A
cup) |
1,460 (442) |
|
Other sources: squash, red peppers, eggs, peaches, Swiss
chard, endive, beet greens, broccoli, papaya, crab |
|
Depleters: ERT, heat, coffee, processed foods, low-fat diet |
| |
|
| VITAMIN
B-1: THIAMINE |
|
| |
|
| Brewer's yeast (2
tbsps) |
3.00 mg |
| Sunflower seeds (1
cup) |
2.84 |
| Split peas, cooked
(1 cup) |
1.48 |
| Black beans (1
cup) |
1.10 |
| Pecans (1 cup) |
0.96 |
| Wheat germ,
toasted (qtr cup) |
0.44 |
| Asparagus (1 cup) |
0.24 |
|
Other sources: oatmeal, peanuts, liver, brown rice, fish |
|
Depleters: heat, ERT, stress, sulfa drugs, sugar, processed
foods, cigarettes, alcohol, dieting, surgery, illness, coffee,
tea |
| |
|
| VITAMIN
B-2: RIBOFLAVIN |
|
| |
|
| Beef liver (3 oz)
|
3.65 mg |
| Brussels sprouts
(1 cup) |
2.00 |
| Almonds (1 cup) |
1.31 |
| Brewer's yeast (3
tbsps) |
1.00 |
| Split peas, cooked
(1 cup) |
0.58 |
| Milk (1 cup) |
0.34 |
| Broccoli, cooked
(1 cup) |
0.31 |
|
Other sources: organ meats, wheat cereals, red meats,
yogurt, eggs, poultry, wheat germ, nuts, sesame seeds |
|
Depleters: alcohol, antibiotics, ERT, light,
stress, junk
foods, sulfa drugs, coffee, tea |
| |
|
| VITAMIN
B-3: NIACIN / NIACINAMIDE |
|
|
SOURCE: |
AMOUNT: |
| Tuna, in water (1
cup) |
47.3 mg |
| Chicken, light
meat (3 oz) |
10.0 |
| Broccoli (1 cup) |
9.7 |
| Sunflower seeds (1
cup) |
9.0 |
| Mushrooms (1 cup) |
5.7 |
| Haddock (6 oz) |
5.4 |
| Peanut butter (2
tbsps) |
2.4 |
|
Other sources: pumpkin and squash seeds, cashews, uncreamed
cottage cheese, split peas, beans, avocado, brewer's yeast |
|
Depleters: sugar, antibiotics, alcohol, coffee,
stress, ERT,
sulfa drugs, sleeping pills |
| |
|
| VITAMIN
B-5: PANTOTHENIC ACID |
|
|
SOURCE: |
AMOUNT: |
| Beef liver (3 oz) |
1.1 mg |
| Mushrooms (1 cup) |
2.7 |
| Sunflower seeds (1
cup) |
2.0 |
| Wheat bran (1 cup) |
1.6 |
| Egg (1) |
1.6 |
| Cabbage, raw (1
cup) |
1.3 |
|
Other sources: cashews, whole grains, wheat germ, salmon,
beans, broccoli, peas, avocado, milk, chicken, peanut butter,
bananas, potatoes |
|
Depleters: heat, stress, methyl bromide, alcohol, sugar,
coffee, cigarettes |
| |
|
| VITAMIN –B:
PYRIDOXINE |
|
|
SOURCE: |
AMOUNT: |
| Brown rice (1 cup) |
1.00mg |
| Tuna, in water (1
cup) |
0.85 |
| Beef liver (3 oz) |
0.84 |
| Chicken, white
meat (3 oz) |
0.68 |
| Banana (1, medium) |
0.76 |
| Fresh chestnuts (1
cup) |
0.53 |
|
Other sources: sunflower seeds, alfalfa sprouts, wheat germ,
fish, prunes, avocado, cabbage, grapes, green peas |
|
Depleters: ERT, cortisone, penicillin, heat, light,
high-protein diet, sugar, alcohol, stress, coffee |
|
|
| VITAMIN C |
|
|
SOURCE: |
AMOUNT: |
| Kiwi fruit (1)
|
108 mg |
| Orange juice (6
oz) |
87 |
| Orange (1) |
85 |
| Broccoli, cooked
(half cup) |
70 |
| Brussels sprouts,
cooked (half cup) |
65 |
| Grapefruit juice
(6 oz) |
57 |
| Strawberries (half
cup) |
48 |
| Tomato, raw (1) |
46 |
| Potato (1) |
29 |
|
Other sources: raw green peppers, cantaloupe, grapes,
watermelon |
|
Depleters: stress, cigarettes, pollution |
|
|
| VITAMIN D |
|
|
SOURCE: |
AMOUNT: |
| Canned tuna/salmon
(qtr lb) |
400 IU (10mcg) |
| Whole milk (1 cup)
|
100 (2.5) |
| Beef liver (1A lb) |
40 (1.0) |
| Butter (1 oz) |
28 (0.7) |
| Egg yolk (1) |
27 (0.675) |
|
Other sources: fatty fish, organ meats, shrimp, fish liver
oils, sun |
|
Depleters: smog, mineral oil, cortisone, anticonvulsants |
|
|
| VITAMIN E |
|
|
SOURCE: |
AMOUNT: |
| Sunflower seeds
(half cup) |
27.1 IU (18.16mg) |
| Raw filberts (1
cup) |
13.5 (9.04) |
| Almonds (1 cup) |
12.7 (8.5) |
| Cucumber, raw (1
cup) |
12.6 (8.44) |
| Kale, raw (1 cup)
|
12.0 (8.04) |
| Coleslaw (1 cup) |
10.5 (7.03) |
| Crab(6oz) |
9.0 (6.03) |
|
Other sources: vegetable oils, asparagus, whole-wheat
breads, eggs, liver, collards, peanuts, wheat germ |
|
Depleters: ERT, mineral oil, chlorine, freezing
temperatures, heat, oxygen, thyroid hormone, excess
polyunsaturated oil |
|
|
| VITAMIN K |
|
|
SOURCE: |
AMOUNT: |
| Spinach (half cup)
|
360 mcg |
| Brussels sprouts
(half cup) |
235 |
| Broccoli (half
cup) |
113 |
| Cabbage (half cup)
|
75 |
| Green apple (half
cup) |
60 |
|
Depleters: large doses of vitamin E impair absorption |
|
|
FOLIC ACID
|
|
|
SOURCE: |
AMOUNT: |
| Brewer's yeast (1
tbsp) |
313 mcg |
| Black-eyed peas
(half cup) |
230 |
| Orange juice (1
cup) |
136 |
| Beef liver (3 oz) |
123 |
| Romaine lettuce (1
cup) |
98 |
| Cantaloupe (half)
|
82 |
|
Other sources: spinach, broccoli, beets, Brussels sprouts,
potatoes, almonds |
|
Depleters: alcohol, stress, ERT, heat, light, oxygen, sulfa
drugs, sugar, caffeine |
|
|
| CALCIUM |
|
|
SOURCE: |
AMOUNT: |
| Sardines (4 oz)
|
496 mg |
| Almonds (1 cup)
|
333 |
| Whole milk (1 cup) |
298 |
| Yogurt, skim milk
(1 cup) |
294 |
| Salmon, with bones
(3 oz) |
275 |
| Tofu(4oz) |
154 |
| Broccoli (1 cup) |
136 |
|
Other sources: cheese, corn tortillas, pinto beans,
blackstrap molasses, sunflower seeds, chickpeas, kale |
|
Depleters: antibiotics, cigarettes, high-protein diet,
sugar, fat, oxalic acid in spinach, inactivity |
|
|
| IRON |
|
|
SOURCE: |
AMOUNT: |
| Beef liver (3 oz) |
7.5 mg |
| Wheat bran (half
cup) |
7.2 |
| Pistachios (1 cup) |
7.2 |
| Sunflower seeds
(half cup) |
5.1 |
| Dried apricots
(half cup) |
3.6 |
| Blackstrap
molasses (1 tbsp) |
3.2 |
| Almonds (half cup) |
2.7 |
| Raisins (half cup)
|
2.5 |
| Tofu (4 oz) |
2.5 |
|
Other sources: turkey, haddock, spinach, pumpkin seeds,
cashews, lima beans, soybeans, peanuts, sprouts, peas, brewer's
yeast |
|
Depleters: ERT, blood loss, high altitude, coffee, tea |
|
|
| MAGNESIUM
|
|
|
SOURCE: |
AMOUNT: |
| Peanuts (qtr cup)
|
247 mg |
| Lentils, cooked
(half cup) |
134 |
| Tofu(4oz) |
126 |
| Wheat germ (qtr
cup) |
97 |
| Almonds (qtr cup)
|
96 |
| Shredded wheat (1
cup) |
67 |
| Banana (1, medium) |
58 |
| Oatmeal (1 cup)
|
50 |
|
Other sources: split peas, kidney beans, potatoes, raw
spinach, brown rice, salmon, milk, most nuts |
|
Depleters: diuretics, alcohol, ERT, phytic acid in whole
grains, large amounts of zinc or fluoride |
|
|
| POTASSIUM |
|
|
SOURCE: |
AMOUNT: |
| Fish (6 oz) |
760 mg |
| Papaya (1 medium) |
710 |
| Cantaloupe (half)
|
682 |
| Butternut squash,
cooked (half cup) |
600 |
| Lima beans (half
cup) |
600 |
| Blackstrap
molasses (1 tbsp) |
585 |
| Prunes (half cup) |
559 |
| Orange juice (1
cup) |
496 |
|
Other sources: spinach, pinto beans, halibut, banana,
potato, sweet potato, green pepper, peach, apricot, tomato,
soybeans. Watermelon |
|
Depleters: diuretics,laxatives, malnutrition, fasting,
surgery, ERT, sugar, stress, coffee, alcohol |
|
|
| SELENIUM |
|
|
SOURCE: |
AMOUNT: |
| Lobster (6 oz) |
132 mcg |
| Tuna(6oz) |
120 |
| Shrimp (6 oz) |
108 |
| Ham(6oz) |
58 |
| Egg (1) |
37 |
|
Other sources: chicken, whole-wheat breads, whole grain
cereals |
|
Depleters: It is not known what depletes selenium. Some
parts of the country have selenium-depleted soils; produce from
those areas will not contain the selenium content of produce
from other areas. |
|
|
| ZINC |
|
|
SOURCE: |
AMOUNT: |
| Pacific oysters
(100 g) |
9.0 mg |
| Brazil nuts, raw
(1 cup) |
7.1 |
| Cashews (1 cup)
|
6.1 |
| Turkey, dark meat
(3 oz) |
4.0 |
| Turkey, light meat
(3 oz) |
2.0 |
| White fish (6 oz) |
2.0 |
| Wheat germ (1
tbsp) |
1.0 |
|
Other sources: red meat, almonds, lobster, whole grains,
eggs, bran flakes, lentils, soybean sprouts |
|
Depleters: infection, pernicious anemia, overactive thyroid,
excessive sweating, alcohol, diabetes, large amounts of vitamins
B and C. |
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