Figure 1.

Vitamin types, food sources, benefits, and deficiencies. The diagram shows the RDA requirement of each vitamin, a variety of plant-based food sources to ensure an adequate supply of vitamins, primary functions, and deficiency disease symptoms. The %RDA for various food sources is based on adult males and is calculated using a common serving size: raw carrot, cooked spinach, canned mashed sweet potato, biofortified orange maize, boiled black beans, white mushrooms, banana, cooked broccoli, orange, raw red pepper, and kiwifruit per 100 g; dry roasted almonds, peanuts, sunflower seeds and cheese per 20 g; wheat germ oil per 5 g; and wheat grass powder per 3.5 g. Adapted from [(5–7), USDA and Food Data Central].