Question

List all the water and fat-soluble vitamins and the major and trace minerals.

Vitamin/Mineral	DRI	Properties/Functions	Deficiencies	Toxicities	Sources
Vitamin B1 Thiamin	Men 1.2 mg/d Female 1.1 mg/d	Needed for the oxidation of CHO, fat, and protein	Beri-beri (peripheral neuropathy and muscle wasting) Memory loss Cardiomyopathy Footdrop Wernicke-Korsakoff (Deficiency most common in alcoholics in US)		Fortified breakfast cereals, whole grains, pork, fish, beans

Answer 1

• Vitamins are classified as either fat soluble (vitamins A, D, E and K) or water soluble (vitamins B and C)
• The major minerals are: calcium, phosphorus, potassium, sulfur, sodium, chlorine, and magnesium. Important trace minerals include: iron, cobalt, copper, zinc, manganese, molybdenum, iodine, bromine, and selenium

Vitamins:VITAMIN:WHAT IT DOES:WHERE IT IS FOUND:DAILY VALUE*

Biotin
• Energy storage
• Protein, carbohydrate, and fat metabolism
• Avocados
• Cauliflower
• Eggs
• Fruits (e.g., raspberries) • Liver
• Pork
• Salmon
• Whole grains
30 mcg
Choline
• Brain development
• Cell signaling
• Lipid (fat) transport and metabolism
• Liver function
• Muscle movement
• Nerve function
• Normal metabolism
• 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)
550 mg
Folate/Folic Acid
• Prevention of birth defects • Protein metabolism
• Red blood cell formation
• Asparagus
• Avocados
• Beans and peas
• Enriched grain products (e.g., bread, cereal, pasta, rice)
• Green leafy vegetables (e.g., spinach)
• Oranges and orange juice
400 mcg DFE**
Interactive Nutrition Facts Label • March 2020 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
• Conversion of food into
energy
• Digestion
• Nervous system function
• Beans
• Beef
• Enriched grain products (e.g., bread, cereal, pasta, rice)
• Nuts
• Pork
• Poultry
• Seafood
• Whole grains
16 mg**
Pantothenic Acid
• Conversion of food into energy
• Fat metabolism
• Hormone production
• Nervous system function
• Red blood cell formation
• Avocados
• Beans and peas • Broccoli
• Eggs
• Milk
• Mushrooms
• Poultry
• Seafood
• Sweet potatoes • Whole grains
• Yogurt
5 mg
Riboflavin
• Conversion of food into energy
• Growth and development • Red blood cell formation
• Eggs
• Enriched grain products
(e.g., bread, cereal, pasta, rice)
• Meat
• Milk
• Mushrooms
• Poultry
• Seafood (e.g., oysters)
• Spinach
1.3 mg
Interactive Nutrition Facts Label • March 2020 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 into energy
• Nervous system function
• Beans and peas
• Enriched grain products
(e.g., bread, cereal, pasta, rice)
• Nuts
• Pork
• Sunflower seeds
• Whole grains
1.2 mg
Vitamin A
• Growth and development • Immune function
• Red blood cell formation • Reproduction
• Skin and bone formation • Vision
• Cantaloupe
• Carrots
• Dairy products
• Eggs
• Fortified cereals
• Green leafy vegetables (e.g., spinach and broccoli)
• Pumpkin
• Red peppers
• Sweet potatoes
900 mcg**
Vitamin B6
• Immune function
• Nervous system function
• Protein, carbohydrate, and fat metabolism
• Red blood cell formation
• Chickpeas
• Fruits (other than citrus) • Potatoes
• Salmon
• Tuna
1.7 mg
Vitamin B12
• Conversion of food into energy
• Nervous system function • Red blood cell formation
• Dairy products
• Eggs
• Fortified cereals
• Meat
• Poultry
• Seafood (e.g., clams, trout, salmon, haddock, tuna)
2.4 mcg
Interactive Nutrition Facts Label • March 2020 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
• Collagen and connective
tissue formation
• Immune function
• Wound healing
• Fruit (e.g., cantaloupe, citrus fruits, kiwifruit, and strawberries)
• Juices (e.g., oranges, grapefruit, and tomato)
• Vegetables (e.g., broccoli, Brussels sprouts, peppers, and tomatoes)
90 mg
Vitamin D
Nutrient to get more of
• Blood pressure regulation • Bone growth
• Calcium balance
• Hormone production
• Immune function
• Nervous system function
• Eggs
• Fish (e.g., herring, mackerel, salmon,
trout, and tuna)
• Fish oil and cod liver oil
• Fortified dairy products
• Fortified margarine
• Fortified orange juice
• Fortified plant-based beverages (e.g., soy, rice, and almond)
• Fortified ready-to-eat cereals
• Mushrooms
• Pork
20 mcg**
Vitamin E
• Antioxidant
• Formation of blood
vessels
• Immune function
• Fortified cereals and juices
• Green vegetables (e.g., spinach
and broccoli)
• Nuts and seeds
• Peanuts and peanut butter
• Vegetable oils
15 mg**
Vitamin K
• Blood clotting • Strong bones
• Green vegetables
(e.g., broccoli, kale, spinach, turnip greens, collard greens, Swiss chard, mustard greens)
120 mcg
* 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 • March 2020 www.fda.gov/nutritioneducation Vitamins and Minerals Chart 4

Minerals
MINERAL
WHAT IT DOES
WHERE IT IS FOUND
DAILY VALUE*
Calcium
Nutrient to get more of
• Blood clotting
• Bone and teeth formation
• Constriction and relaxation of blood vessels
• Hormone secretion
• Muscle contraction
• Nervous system function
• Canned seafood with bones (e.g., salmon and sardines)
• Dairy products
• Fortified orange juice
• Fortified plant-based beverages (e.g., soy, rice, and almond)
• Fortified ready-to-eat cereals
• Green vegetables (e.g., kale,
broccoli, and collard greens)
• Tofu (made with calcium sulfate)
1,300 mg
Chloride
• Acid-base balance
• Conversion of food into
energy
• Digestion
• Fluid balance
• Nervous system function
• Olives
• Rye
• Salt substitutes
• Seaweeds (e.g., dulse and kelp)
• Table salt and sea salt
• Vegetables (e.g., celery, lettuce, and tomatoes)
2,300 mg
Chromium
• Insulin function
• Protein, carbohydrate, and fat metabolism
• Broccoli
• Fruits (e.g., apples and bananas) • Juices (e.g., grape and orange) • Meat
• Spices (e.g., garlic and basil)
• Turkey
• Whole grains
35 mcg
Copper
• Antioxidant
• Bone formation
• Collagen and connective tissue formation
• Energy production
• Iron metabolism
• Nervous system function
• Chocolate and cocoa
• Crustaceans and shellfish • Lentils
• Nuts and seeds
• Organ meats (e.g., liver)
• Whole grains
0.9 mg
Interactive Nutrition Facts Label • March 2020 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
• Metabolism
• Reproduction
• Thyroid hormone production
• Breads and cereals • Dairy products
• Iodized salt
• Potatoes
• Seafood • Seaweed • Turkey
150 mcg
Iron
Nutrient to get more of
• Energy production
• Growth and development • Immune function
• Red blood cell formation • Reproduction
• Wound healing
• Beans
• Eggs
• Fruits (e.g., raisins and prunes)
• Green vegetables (e.g., spinach, kale, broccoli, and collard greens)
• Meat
• Nuts
• Organ meats (e.g., liver)
• Peas
• Poultry
• Seafood (e.g., tuna, sardines, haddock, shrimp, and oysters)
• Seeds
• Soy products (e.g., tofu)
• Whole grain, enriched, and fortified breads, cereals, pasta, and rice
18 mg
Magnesium
• Blood pressure regulation • Blood sugar regulation
• Bone formation
• Energy production
• Hormone secretion
• Immune function
• Muscle contraction
• Nervous system function • Normal heart rhythm
• Protein formation
• Avocados
• Beans and peas
• Dairy products
• Fruits (e.g., bananas and raisins)
• Green leafy vegetables (e.g.,spinach) • Nuts and pumpkin seeds
• Potatoes
• Whole grains
420 mg
Interactive Nutrition Facts Label • March 2020 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 cholesterol metabolism
• Cartilage and bone formation
• Wound healing
• Beans
• Nuts
• Pineapple
• Spinach
• Sweet potato • Whole grains
2.3 mg
Molybdenum
• Enzyme production
• Beans and peas • Nuts
• Whole grains
45 mcg
Phosphorus
• Acid-base balance
• Bone formation
• Energy production and storage
• Hormone activation
• Beans and peas
• Dairy products
• Meat
• Nuts and seeds
• Poultry
• Seafood
• Whole grain, enriched, and fortified cereals and breads
1,250 mg
Potassium
Nutrient to get more of
• Blood pressure regulation • Carbohydrate metabolism • Fluid balance
• Growth and development • Heart function
• Muscle contraction
• Nervous system function • Protein formation
• Beans
• Dairy products (e.g., milk and yogurt)
• Fruits (e.g., bananas, dried apricots, and stewed prunes)
• Juices (e.g., carrot and other vegetable juices, orange, pomegranate, and prune)
• Seafood (e.g., clams and salmon)
• Tomato products
• Vegetables (e.g., potatoes, sweet potatoes, beet greens, and spinach)
4,700 mg
Interactive Nutrition Facts Label • March 2020 www.fda.gov/nutritioneducation Vitamins and Minerals Chart 7

Minerals (cont’d)
MINERAL
WHAT IT DOES
WHERE IT IS FOUND
DAILY VALUE*
Selenium
• Antioxidant
• Immune function • Reproduction
• Thyroid function
• Eggs
• Enriched pasta and rice
• Meat
• Nuts (e.g., Brazil nuts) and seeds • Poultry
• Seafood
• Whole grains
55 mcg
Sodium
Nutrient to get less of
• Acid-base balance
• Blood pressure regulation • Fluid balance
• Muscle contraction
• Nervous system function
• Breads and rolls
• Burritos and tacos
• Cheese
• Chicken
• Cold cuts and cured meats
• Egg dishes and omelets
• Pizza
• Sandwiches (e.g., hamburgers, hot dogs, and submarine sandwiches)
• Snack foods (e.g., chips, crackers, microwave popcorn, and pretzels)
• Soups
2,300 mg
Zinc
• Growth and development • Immune function
• Nervous system function • Protein formation
• Reproduction
• Taste and smell • Wound healing
• Beans and peas • Beef
• Dairy products • Fortified cereals • Nuts
• Poultry
• Shellfish
• Whole grains
11 mg
* The Daily Values are reference amounts of nutrients to consume or not to exceed each day.