A



Vitamin A Vitamin D Vitamin E Vitamin C Vitamin B1 Vitamin B2
Apricot
84%
6%
10%
3%
6%
1
Garlic
10%
1%
35%
13%
7%
2
Alose
15%
40%
35%
10%
10%
3
Almond
2%
167%
10%
20%
44%
4
Pinaple
5%
1%
26%
5%
2%
5
Anchovy
15%
100%
4%
31%
6
Eel
90%
1300%
42%
2%
10%
22%
7
Peanut
11%
67%
10%
40%
8%
8
Artichoke
6%
2%
8%
10%
2%
9
Asparagus
20%
21%
32%
13%
12%
10
Egg-plant
5%
1%
7%
5%
3%
11
Avocado
9%
15%
20%
7%
10%
12

B

Vitamin A Vitamin D Vitamin E Vitamin C Vitamin B1 Vitamin B2
Banana
15%
4%
12%
7%
4%
1
Beet
115%
1%
35%
5%
8%
2
Beet (root)
1%
2%
10%
2%
2%
3
Butter
100%
25%
22%
1%
4
Wheat
5%
5%
15%
60%
20%
5
Beef
2%
4%
2%
7%
19%
6
Brie
35%
5%
10%
5%
44%
7
Broccoli
45%
8%
118%
7%
13%
8
Nectarine
60%
24%
5%
5%
9

C

Vitamin A Vitamin D Vitamin E Vitamin C Vitamin B1 Vitamin B2
Fresh cod
2%
4%
2%
5%
6%
1
Camembert
35%
5%
10%
3%
44%
2
cantal
75%
5%
5%
2%
19%
3
Carrot
204%
4%
10%
7%
4%
4
Black currant
7%
8%
200%
3%
4%
5
celeri
41%
22%
7%
3%
2%
6
Cerfeuil
100%
25%
60%
8%
31%
7
Cherry
19%
1%
15%
3%
4%
8
cervelle d'agneau
16%
9%
18%
9
cervelle de porc
13%
10%
17%
10
cervelle de veau
18%
13%
16%
11
Mushroom
1%
40%
7%
5%
7%
28%
12
chestnut
1%
58%
40%
20%
13%
13
chicory curly
30%
10%
5%
8%
14
chocolate
1%
35%
7%
9%
15
Brussels sprouts
15%
8%
100%
15%
10%
16
chou-fleur
3%
1%
72%
9%
7%
17
Cabbage
19%
21%
80%
7%
12%
18
Chive
50%
60%
6%
7%
19
Lemon
1%
7%
65%
3%
1%
20
colin
1%
5%
3%
1%
5%
12%
21
Cucumber
5%
12%
8%
3%
3%
22
congre
50%
7%
2%
23
coulommiers
20%
30%
10%
3%
21%
24
Zucchini
5%
20%
5%
2%
25
creme fraiche
25%
10%
7%
1%
2%
9%
26
cress
68%
10%
80%
7%
14%
27
Shrimp
5%
5%
12%
2%
5%
3%
28

D

Vitamin A Vitamin D Vitamin E Vitamin C Vitamin B1 Vitamin B2
Date
2%
5%
6%
3%
1

E

Vitamin A Vitamin D Vitamin E Vitamin C Vitamin B1 Vitamin B2
Shallot
110%
1%
7%
4%
1%
1
Endive
90%
1%
11%
7%
12%
2
spinach
283%
21%
50%
11%
17%
3
Tarragon
42%
120%
17%
84%
4
Sturgeon
21%
50%
7%
6%
5

F

Vitamin A Vitamin D Vitamin E Vitamin C Vitamin B1 Vitamin B2
Fenouil
63%
50%
65%
15%
7%
1
Figue
5%
7%
5%
5%
2
Fletan
13%
10%
4%
5%
3
Flocon D'avoine
5%
17%
40%
9%
4
Foie d'agneau
740%
15%
4%
23%
250%
5
Foie de porc
780%
5%
8%
27%
29%
188%
6
Foie de poulet
966%
130%
15%
35%
27%
156%
7
Foie de veau
675%
5%
12%
32%
19%
194%
8
Fraise
5%
2%
70%
2%
4%
9
Franboise
5%
2%
30%
2%
5%
10
Fromage Blanc
5%
5%
5%
2%
3%
19%
11
Fromage de Chevre
40%
2%
1%
5%
38%
12

G

Vitamin A Vitamin D Vitamin E Vitamin C Vitamin B1 Vitamin B2
Germe de Ble
7%
8%
250%
1%
200%
156%
1
Germe de Soja
2%
5%
12%
13%
15%
12%
2
Gorgonzola
10%
5%
10%
10%
15%
3
Goyave
6%
250%
3%
2%
4
Grenade
1%
20%
3%
2%
5
Groseille
4%
6%
50%
4%
4%
6
groseille a Maquereau
9%
40%
7%
2%
7
Gruyere
50%
10%
5%
4%
18%
8

Calorie Level (1)
1,000
1,200
1,400
1,600
1,800
2,000
Fruits (2)
1 cup
1 cup
1.5 cups
1.5 cups
1.5 cups
2 cups
Vegetables (3)
1 cup
1.5 cups
1.5 cups
2 cups
2.5 cups
2.5 cups
Grains (4)
3 oz-eq
4 oz-eq
5 oz-eq
5 oz-eq
6 oz-eq
6 oz-eq
Meat and Beans (5)
2 oz-eq1%
3 oz-eq
4 oz-eq
5 oz-eq20%
5 oz-eq3%
5.5 oz-eq2%
Milk (6)
2 cups
2 cups
2 cups
3 cups
3 cups
3 cups
Oils (7)
3 tsp
4 tsp
4 tsp
5 tsp
5 tsp
6 tsp
Discretinary calorie allowance(8)
165
171
171
132
195
267

Calorie Level (1)
2,2000
2,400
2,600
2,800
3,000
3,200
Fruits (2)
2 cups
2 cups
2 cups
2.5 cups
2.5 cups
2.5 cups
Vegetables (3)
3 cups
3 cups
3.5 cups
3.5 cups
4 cups
4 cups
Grains (4)
7 oz-eq
8 oz-eq
9 oz-eq
10 oz-eq
10 oz-eq
10 oz-eq
Meat and Beans (5)
6 oz-eq1%
6.5 oz-eq
6.5 oz-eq
7 oz-eq20%
7 oz-eq3%
7 oz-eq2%
Milk (6)
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
Oils (7)
6 tsp
7 tsp
8 tsp
8 tsp
10 tsp
11 tsp
Discretinary calorie allowance(8)
290
362
410
426
512
648