Knowing the vitamin value of the foods you eat helps you work toward your daily nutritional requirements for good health. Similar types of food tend to share some nutrient content, but vitamin composition may represent the greatest diversity. Foods contain different amounts and different groupings of the 13 essential vitamins: A, C, D, E, K and the family of B vitamins -- thiamin, riboflavin, niacin, B-6, folate, B-12, pantothenic acid and biotin. The daily value, or DV, percentages on food labels are based on average daily vitamin intakes accepted by the U.S. Food and Drug Administration.
Vitamin A
Of the 5,000 international units, or IU, of vitamin A recommended for adults per day, you'll find the most in orange and dark-green vegetables and organ meats. One cup of cooked spinach, collards, sweet potatoes or carrots, and 3 oz. of turkey or chicken giblets and beef or pork liver contain more than 100 percent DV of vitamin A.
B Vitamins
Whole grains, seafood, meat, leafy greens, legumes and milk products have different amounts of various B vitamins. For example, you'll find 20 percent DV or greater content of thiamin in 3 oz. of pork and similar amounts of riboflavin in 1 cup of yogurt. Beans and lentils are high in folate, or B-9, a vitamin important to normal fetal development and blood cell production. Some cereals are fortified with certain B vitamins, and some animal-based foods such as eggs and salmon deliver all eight B vitamins.
Vitamin C
You can achieve your daily 60 mg of vitamin C from red, orange and green vegetables and citrus and other fruits. Tomatoes, sweet potatoes, broccoli, orange juice and kiwis provide from 20 to more than 100 percent DV of vitamin C per suggested serving.
Vitamin D
Your body makes some vitamin D, but you must obtain the remainder through 400 IU of dietary vitamin D per day. One cup of milk or 3 oz. of tuna or sardines contains 25 percent DV of vitamin D or more.
Vitamin E
Of the 30 IU of vitamin E required daily for a healthy metabolism, you can gain the most from seeds, nuts, leafy greens and vegetable oils. Sources of 20 percent DV or more of vitamin E per suggested serving include almonds, hazelnuts, sunflower seeds and cooked spinach. Canola oil and broccoli have moderate vitamin E content.
Vitamin K
While vitamin K is essential to your metabolism, your body may produce all of the required 80 mcg per day. Your body can store the excess to use in case of shortfalls. Obtain at least 20 percent DV of vitamin K from 1 cup each of kale, asparagus and blueberries.
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