**Based on a 2,000 calorie diet. If you consume 1,000 calories, reduce by 50%; if you consume 3,000, increase by 50%.**
- Vitamin A (5,000 IU): Carrots, spinach, tomatoes, pumpkins, and green leafy vegetables. Most vegan margarines are also fortified with vitamin A.
- Vitamin B1/Thiamin (10-50 mg): Brazil nuts, rice, bran, sunflower seeds, and nutritional yeast.
- Vitamin B2/Riboflavin (10-50 mg): Whole grain bread, avocados, almonds, and green leafy vegetables.
- Vitamin B3/Niacin (25 mg): Potatoes, broccoli, asparagus, sesame seeds, legumes, and soybeans.
- Vitamin B5/Pantothenic Acid (25-150 mg): Mushrooms, avocados, legumes, cashews, broccoli, and peanuts.
- Vitamin B6/Pyridoxine (50-200 mg): Spinach, raisins, lima beans, avocados, bananas, and cauliflower.
- Vitamin B7/Biotin (30-300 mcg): Peanuts, oatmeal, cauliflower, nuts, and legumes.
- Vitamin B9/Folic Acid (400-800 mcg): Mushrooms, oranges, asparagus, strawberries, cantaloupes, and wheat germ.
- Vitamin B12 (50-100 mcg): Nutritional yeast and fortified plant-based milks.
- Beta Carotene (5,000-15,000 IU): Carrots, pumpkin, sweet potatoes, butternut squash, cantaloupe, mangoes, apricots, broccoli, watermelon, and spinach.
- Vitamin C (250-2,000 mg): Currants, citrus fruit, strawberries, tomatoes, bell peppers, spinach, potatoes, cabbage, melons, broccoli, kiwi fruit, and raspberries.
- Calcium (800-1,200 mg): Broccoli, carob, figs, sea vegetables, calcium-enriched plant-based milks, green beans, almonds, turnip greens, tofu, and kale.
- Vitamin D (400-800 IU): Go into the sunlight, vampire. Plant-based milks and margarines are also fortified with vitamin D.
- Vitamin E (200-400 IU): Plant oils, wheat germ, mangoes, avocados, blackberries, apples, broccoli, peanuts, spinach, and whole grain products.
- Iron (10-20 mg): Prunes, raisins, dried apricots, spinach, pumpkin seeds, soybeans, and tofu.
- Vitamin K (20-60 mcg): Spinach, broccoli, brussel sprouts, cabbage, parsley, and avocados.
- Potassium (3,000-6,000 mg): Potatoes, avocados, bananas, cantaloupe, spinach, mushrooms, and tomatoes.
- Zinc (15-20 mg): Wheatgerm, whole grains, nuts, pulses, tofu, soybeans, miso, peas, parsley, and bean sprouts.
