How Much is Too Much? : Appendix B: Vitamin and Mineral Deficiencies in the U.S.
Nutrient from food alone, ranked by the occurrence of dietary inadequacy among adults |
Percentage of dietary intakes below the estimated average requirement for a specific population* | Naturally occurring sources of nutrient**
2-to-8-year-old children | 14-to-18-year-old girls |
Adults 19 and older
Vitamin D | 81% | 98% |
95% | Fatty fish, mushrooms [
vitamin D is naturally formed in the body when skin is exposed to sunlight; vitamin D is added to fortified milk]
Vitamin E | 65% | 99% |
94% | Nuts, seeds, vegetable oils, green leafy vegetables
Magnesium | 2% | 90% |
61% | Whole grains, wheat bran and wheat germ, green leafy vegetables, legumes, nuts, seeds
Vitamin A | 6% | 57% |
51% | Preformed vitamin A: liver, fatty fish, milk, eggs; provitamin A carotenoids: carrots, pumpkins, tomatoes, leafy green vegetables
Calcium | 23% | 81% |
49% | Milk, yogurt, cheese, kale, broccoli
Vitamin C | 2% | 45% |
43% | All fruits and vegetables, particularly citrus fruits and tomatoes
Vitamin B6 | 0.1% | 18% |
15% | Many foods; highest levels in fish, beef, poultry, potatoes and other starchy vegetables, and fruit other than citrus
Folate | 0.2% | 19% |
13% | Many foods; highest levels in spinach, liver, asparagus, Brussels sprouts [
mandatory, standardized addition to enriched flour and flour products]
Zinc | 0.2% | 24% |
12% | Red meat, poultry, beans, nuts, some seafood, whole grains
Iron | 0.7% | 12% |
8% | Highest amounts in meat and seafood; lower levels in nuts and beans [
mandatory, standardized addition to enriched flour and flour products]
Thiamin | 0.1% | 10% |
7% | Whole grain products [
mandatory, standardized addition to enriched flour and flour products]
Copper | 0% | 16% |
5% | Shellfish, whole grains, beans, nuts, potatoes, organ meats (kidneys, liver)
Vitamin B12 | 0% | 7% |
4% | Animal products: fish, meat, poultry, eggs, milk
Riboflavin | 0% | 5% |
2% | Milk and dairy products, eggs, meat, green leafy vegetables, legumes [
mandatory, standardized addition to enriched flour and flour products]
Niacin | 0.1% | 4% |
2% | Meat, fish, seeds and nuts, whole grains [
mandatory, standardized addition to enriched flour and flour products]
Selenium | 0% | 2% |
1% | Found in different plant and animal foods; highest levels in seafood and organ meats (kidneys, liver)