Vitamin Calculator Why Pay Extra For Vitamins

Vitamin Calculator For the ordinary person, able to sit up and take nourishment, it is practically always possible to obtain all necessary vitamins from food alone-and that without adding a cent to your grocery bill. That one doesn’t usually get necessary vitamins by wise food-shopping is an unhappy truth.
The wealthy are just as likely to suffer vitamin deficiencies as the poor. Rich, expensive foods are more likely to be

vitamin-poor than the simple, common ones. The reason why many of us are vitamin starved-you have the word of scores of investigators and dozens of countrywide surveys for that-is simply that we don’t know how to spend our food dollars for greatest value. For the same amount of money, certain foods will supply three times as much Vitamin A as others. Whenever possible, buy vitamin-fortified foods, as long as they cost no more.

Fortified bread is no more costly than ordinary white bread, so, in effect you receive free vitamins. Fortified breakfast cereals are better values than the super-refined kinds; whole-grain cereals even better in some respects. More and more, the grocery shelves are offering vitamin-enriched foods which are excellent v values. But one should not be tempted to purchase inferior kinds of food simply because they claim to be “vitaminized.” It will pay you to get the habit of checking the labels of fortified foods to see how many vitamin units they deliver in measured quantities. By comparing with your daily intake needs on the opposite page you can tell whether they furnish enough vitamins to really help, or whether the manufacturers are just trying to cash in on vitamin glamour.
Now it is possible to count the vitamins in your daily meals, just as you count your calories. The Lightning Vitamin Calculator makes this a quick and simple matter. It takes the guesswork out of vitamin-shopping. A minute or two spent with the chart in preparing daily menus will assure you that you are providing yourself and your family with foods rich and well-balanced in these potent little health builders. Use it, see how simple it is, and start along the road toward buoyant, supercharged health without its costing you a penny.

YOU NEEDN’T PAY EXTRA FOR VITAMINS

YOUR DAILY VITAMIN NEEDS
(In International Units, except G, which is given in micrograms (called “gamma” on some labels.) Older charts list G values in Sherman-Bourquin units; 3 Sherman-Bourquin units equal 1 microgram of riboflavin.)
VITAMINS       A      B1      C    G(B2)       D
Adults    6,000    500    1,500    1,800    (400?)
Adolescents    6,000    500    1,500    1,800    400
Children    5,000    400    1,200    1,600    400
Children under 4    4,500    200    1,000    1,300    400
Pregnant and    7,500    600    1,800    2,100    800
lactating women
NOTE: Figures given are not the minimum which will prevent disease, but optimum quantities that make for buoyant health. For instance, the ideal consumption of Vitamin A is about four times the amount required to prevent deficiency symptoms; the higher levels are used in the above table. If these requirements are furnished by food, you can be reasonably sure that you will be getting, as well, all the other known and unknown vitamins in adequate amounts. Storage: Large amounts of Vitamin A, if liberally provided by foods, can be stored in your liver for future use. You also have some capacity for storing Vitamin D. Other vitamins, in general, are not stored in significant amount and minimum needs should be provided for daily.

This comprehensive table will help you to get the best vitamin values for your food dollars. It lists, in standard units, the vitamin values of ordinary servings. Add up the units furnished by your day’s meals; then compare them with your daily needs to see if you are getting enough vitamins for buoyant health. Figures printed in italic type represent especially valuable food sources of specific vitamins, in amounts commonly used in the diet.
In case your intake of certain vitamins is low, it is easy to enrich the diet by running your finger down the vertical columns and choosing one or more foods rich in the specific vitamin.
As long as you get sufficient vitamins, there is no need to exclude from your diet other foods that may be poor in vitamins; such foods may provide innumerable other valuable elements. The vitamin content of some foods often varies according to growing conditions, season of the year, and other factors. Figures given in this Vitamin Calculator table list, in general, the minimum vitamin values that the foods will normally provide.

VITAMINS

FOOD                   AMOUNT                     (In International Units, except G, given in  micrograms of riboflavin)

A     B_l·     C   G (B₂) D

Apples, raw         1  medium                  100   20    250       90

Apricots, dried     ½ cup, includ­
ing cooking
water                1,800   10      80      95

A     B₁     C   G (B₂) D
Asparagus,               6-7 stalks                500   65    350       96

green

Bacon                       4 strips, 8 in.          20      25    75

Bananas                   1 medium                375    25    200     100

Beans, navy             ½ cup, baked          70      50

Beans, string            ½ cup, cooked,       450    35    80        75
                                 including
                                 liquid
Beef, lean                 Av. serving,            70      40                400

4 oz.

Beets (roots)            ½ cup, cooked        35      17    100       50

Beet greens              ½ cup,              12,000     20    520      600

cooked

Bread, white            1 slice                     5        6

(made with
milk solids)
Bread, whole           1 slice                     6        25                70

wheat
Broccoli                   ½ cup,                 8,000    20    450      700

cooked
Brussels                   ½ cup,                    250    42    750      250

sprouts                cooked

Butter                      Av. square,             175    11                40        8

¼ oz.
Cabbage,                  ½ cup,                    550    30    600      120

green raw             shredded

Cabbage,                  ½ cup                     750    30    600      100

cooked

Cantaloupe              ½ medium               550    40    500      140

Carrots                    ½ cup,                    500    10    35        125

cooked

A        B1   C       G(B2) D
Carrots, raw            1 large                  3,900      20    70      150

(3½ oz.)
Cauliflower             ½ cup,                  50           30    500    175

cooked

Celery, green           2 stalks                300                 30

Chard, Swiss           ½ cup,               12,000              320    750

cooked
Cheese, Ched-         1½ in. cube          550         5      190

dar (”Store

cheese”)
Cheese,                    ¼ cup                   100

cottage
Chicken,                  Av. serving                        40      90

breast                      (4 oz.)

Cranberries              ¾ cup, fresh         25                   200

Cream, light             1 tablespoon        150                 25                    18

Cream, heavy          1 tablespoon        225                           25          2

Dandelion                ½ cup,                18,000             700     225

greens                      cooked

Dates, com-             10 dates               100         15              30

   mercial                 

   cured

Eggs                         1 whole egg          600         20              200        8

Endive                     ¼ head             6,500           125  180    210

Fish, lean                 Av. serving          8             40

                                    (4 oz·)

Flour, white            1 cup (4 oz.)                       40

Flour, wheat            ½ cup (1 oz.)                     70

bran
Grapefruit               ½ medium            40     1,000     125

A   B1     C    G (B₂)  D

Grapefruit                ½ cup,                           12     700       125

juice                         canned

Grapefruit                ½ cup, fresh        10      20      950      125

juice

Ham                        Av. serving                    400

(4 oz·)
Kale                         ½ cup,             18,000     12    700     600

cooked
Kidneys                   ½ cup                  900    125                2,500

serving

Lemon juice         2 tablespoons                 8             400

Lettuce,                   3 large                  1,500  15     125       90

green                        leaves

Liver, beef               4 oz. serving 12,000  150     300    3,000      40

Milk, whole         1 glass (8 oz.) winter

pasteurized      275   40      10     300        4
1 glass,                      

summer

pasteurized      500   40      10     300        4
Vitamin D                1 glass                        as above                         100

fortified
Milk, skim, or     1 glass                           25   35                  325

Buttermilk

Milk, irradi-         1 cup (8 oz.)

ated  evapo-         undiluted      1,080   40      60  1000       68 rated

Oatmeal                   1 oz., dry                         75                   75

Oranges                   1 average                300   35 1,100       50

Orange juice         ½ cup                         200   30    900     100

A     B1     C   G (B₂)    D

Oysters                    10 (7 oz.)               300  150    100                     10

Parsley                    1 tablespoon,      900                  50

chopped

Peanuts                    2 oz.                               165                140

Peas,  green         1/2 cup,

cooked                800  100    150     300

Peaches, fresh      1 medium                   900   14    140       85

yellow

Peppers, green     1 medium                   600         2,000

Pineapple                 ½ cup                     130   55    350       60

juice,
canned
Pineapple,               2 slices                    100   30    200       40

canned
Pork, lean                Av. serving,

roasted                       400                 330

Pork chop                1 small                           300                 275

Potatoes,                 1 medium                 80   50    400     120

white

Potatoes,                  1 medium,

sweet                       cooked in

(yams)                     jacket               5,200   30    250     150

Prunes                      ½ cup,

cooked             2,500   85    200     180

Salmon,                    ¾ cup

canned red               (3½ oz.)         250   15                      250     400

Spinach                    ½ cup,

cooked         17,000   25    450     300

Squash,                    Av. serving,

Hubbard                  baked               2,200   17      90

A     B₁     C   G (B₂) D
Tomatoes                 ½ cup,

cooked or

canned                600       35      300    65

Tomatoes, raw     1 medium                   700       25      450    75

Tomato juice       ½ cup                         900       30      57      125

Tuna,  canned       ¾ cup

(3½ oz.)          8,000       35      100            50

Turnips                   1 medium                            40      360      60

Turnip greens      ½ cup,

cooked             7,000       12      350      700

Veal, av. lean      Av. serv.

(4 oz.)                             80      400

Wheat germ         ½ oz.                                       150    165

Whole wheat       1 oz. dry                                 48      85

cereal                       (makes av.

serving)
Yeast                       1 cake,

compressed   3,100         150    150            400

(Some older charts list Vitamin G (B₂) in Sherman-Bourquin Units. One Sherman-Bourquin unit equals 3 micro-grams.)

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