Below is the Natural Vitamin Sources Chart for Fruits, Vegetables, Nuts and Others.
For individual item covering nearly all of the products, Please Visit United States Department For Agriculture and Nutrition Site. They have Nutrient Tool which retrieves the Nutrient Data. You can access that tool here.
| Vitamins | Fruit Sources | Vegetable Sources | Nut Sources | Other Sources |
|---|---|---|---|---|
| Vitamin A-Retinol,Bets-Carotene and Alpha-carotene are all versions of Vitamin A. | Tomatoes Cantaloupes Watermelon Peaches Kiwi Oranges and Blackberries | Sweet potato Carrots Spinach Broccoli Avocado Peas Asparagus Squash – summer Green Pepper and Kale | Pistachios Pumpkin Seeds Sunflower- Seeds Chestnuts Pecans HazelNuts Pine Nuts and Almonds | Cod-liver oil liver Kidney Milk products Butter and Yolk |
| Vitamin B1 (Thiamine) | Watermelon | Peas and Avocado | No nuts contain a significant amount of vitamin B1. | Wheat germs Wholemeal Cereals Peas Heart Pork Barm Oatmeal liver and brown rice |
| Vitamin B2 (Riboflavin) | Kiwi | Avacado | No nuts contain a significant amount of vitamin B1. | |
| Vitamin B3 (Niacin) | Watermelon Peaches Kiwi Tomotoes Bananas and Cantaloupe | Avocado Peas Potatoes Mushrooms Squash- Winter Corn Artichoke Asparagus Squash – summer Lima Beans Sweet potato Kale Broccoli Carrots and Green Pepper | Peanuts Pine Nuts Chestnuts and Almonds | Barm Liver Poultry and Fish |
| Vitamin B5 (Pantothenic Acid) | Bananas and Oranges | Potatoes Artichoke Sweet potato Corn Avocado Squash- Winter Lima Beans Mushrooms Carrots Broccoli and Cauliflower | No nuts contain a significant amount of vitamin B5. | Liver Wheat germs Crabs Meat Sunflower- cores and Pumpernickel |
| Vitamin B6 (Pyridoxine) | Watermelon and Bananas | Avocado Potatoes Peas and Carrots | No nuts contain a significant amount of vitamin B6. | wholemeal- products Yeast and Liver |
| Vitamin B9 (Folic Acid) | Kiwi Bananas Oranges Blackberries Strawberries Cantaloupe and Tomotoes | Lima Beans Onions Carrots Green Pepper Spinach Asparagus Peas Squash-Summer Broccoli Kale Artichoke and Corn | Peanuts Macadamias Pecans Walnuts Sunflower- Seeds Almonds Brazil Nuts Chestnuts Pumpkin Seeds Pine Nuts Pistachios Hazelnuts and Cashews | Liver Wheat germs Cucurbit and Champignons |
| Vitamin B12 | None | None | None | Liver Milk Yolk Fish Meat Oysters Quark and Barm |
| Vitamin C (Ascorbic Acid) | Kiwi Apples Lime Grapes Bananas Strawberry Blackberries Orange Peach Cantaloupe Lemon Watermelon and Blackcurrants | Artichoke Broccoli Sweet Potato Kale Onions Spinach Squash-Winter Lima Beans Carrots Avocado Cauliflower Cucumber Green Pepper Mushrooms Squash-Summer and Corn | No nuts contain a significant amount of vitamin C. | Dogroses Sea buckthorn Paprika and Collard |
| Vitamin D (Calciferol) | None | Mushrooms Avocado | No nuts contain a significant amount of vitamin C | Cod-liver oil Liver Milk Yolk Butter Sea fish Herring and Champignons |
| Vitamin E (Tocopherol) | Bananas Blackberries Kiwis and Apples | Avocado | Almonds Pine Pignolias Cashews and Chestnuts | Soja Wheat germ -oil Flaxseed Salsify Peperoni and Collard |
| Vitamin K (Phyllochinon) | Tomatoes | Broccoli Kale and Spinach | Pine Chestnuts Cashews and Hazelnuts | Eggs Liver Green collard Bulbs Oatmeal and cress |
