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             Vitamin B2-B3 B5 B6 B12

Riboflavin B2 content of selected food in Milligrams mg per 31/2 oz 100g
RDA recommends   1.7  mg for males and 1.3 mg  for females 

Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. 
It also helps in releasing energy from carbohydrates.

Yeast, Torula 5.06 Wheat Bran .35 Sunflower Seeds .23
Yeast, Brewers 4.28 Collards .31 Navy Beans .22
Liver, Calf 2.72 Soybeans, Dry .31 Beet & Mustard Greens .22
Almonds .92 Split Peas .29 Lentils .22
Wheat Germ .68 Kale .26 Prunes .22
Wild Rice .63 Parsley .26 Rye, Whole Grain .22
Mushrooms .46 Cashews .25 Mung Beans .21
Millet .38 Rice Bran .25 Beans, Pinto & Red .21
Peppers, Hot Red .36 Broccoli .23 Black eyed Peas .21
Soy Flour .35 Pine Nuts .23

Niacin B3 content of selected foods in Milligrams mg per 31/2 oz 100g
RDA recommends 18 mg for adult

Niacin assists in the functioning of the digestive system, skin, and nerves. 
It is also important for the conversion of food to energy

Yeast, Torula 44.4 Wild Rice 6.2 Whole Wheat Grain 4.4
Yeast, Brewers 37.9 Sesame Seeds 5.4 Whole Wheat Flour 4.3
Rice Bran 29.8 Sunflower Seeds 5.4 Wheat Germ 4.2
Rice Polishing 28.2 Brown Rice 4.7 Barley 3.7
Wheat Bran 21.0 Pine Nuts 4.5 Almonds 3.5
Peanuts with Skins 17.2 Buck Wheat, Whole Grain 4.4 Split Peas 3.0
Peanuts w/o Skins 15.8 Peppers, Red Chili 4.4

 Pantothenic Acid B5 content of selected food in Milligrams (mg) per 31/2 oz 100 g 
No official recommendation but 4-7 mg seems adequate

Pantothenic acid is essential for the metabolism of food as well as in the formation
 of hormones and (good) cholesterol.

Yeast, Brewers 12.0 Oatmeal, Dry 1.5 Hazelnuts 1.1
Yeast, Torula 11.0 Buckwheat Fiour 1.4 Brown Rice 1.1
Liver, Calf 8.0 Sunflower Seeds 1.4 Whole Wheat Flour 1.1
Peanuts 2.8 Lentils 1.4 Peppers, Red Chili 1.1
Mushrooms 2.2 Rye Four, Whole 1.3 Avocados 1.1
Soybean Flour 2.0 Cashews 1.3 Black eyed Peas 1.0
Split Peas 2.0 Garbanzos 1.2 Wild Rice  1.0
Pecans 1.7 Wheat Germ, Toasted 1.2 Cauliflower 1.0
Soybeans 1.7 Broccoli 1.2 Kale 1.0

Pyridoxine B6 content of selected food in milligrams (mg) per 31/2 oz  100g
RDA recommends 2.0 mg for men 1.6 mg for females

B6 plays a role in the creation of antibodies in the immune system. It helps maintain normal nerve function and acts in the formation of red blood cells. It is also required for the chemical reactions of proteins. The higher the protein intake, the more need there is for vitamin B6. 

Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions.

Yeast, Torula 3.00 Navy Beans, Dry .56 Spinach .28
Yeast, Brewers 2.50 Brown Rice .55 Turnip Greens .26
Sunflower Seeds 1.15 Hazelnuts .54 Pepper Sweet .26
Wheat Germ Toasted .81 Garbanzos, Dry .54 Potatoes .25
Soybeans, Dried .73 Pinto Beans, Dry .53 Prunes .24
Walnuts .63 Bananas .51 Raisins .24
Soybean flour .63 Avocados .42 Brussels Sprouts .23
Lentils, Dry .60 Whole Wheat Flour .34 Barley .22
Lima Beans Dry .58 Chestnuts, Fresh .33 Sweet Potatoes .22
Buckwheat flour .58 Kale .30 Cauliflower .21
Black Eyed Peas Dry .56 Rye Flour .30

  Vitamin B12 content of selected foods in micrograms (ug) per 31/2 oz 100g
  RDA recommends 2.0 ug

Like the other B vitamins, vitamin B12 is important for metabolism. 
It helps in the formation of red blood cells and in the maintenance of the central nervous system.

Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food.

 

Lamb, Liver 104 Salmon, Fhesh 4.0 Blue Cheese 1.4
Clams 98 Tuna, Fresh 3.0 Haddock, Fresh 1.3
Liver, Beef 80 Lamb 2.1 Flounder, Fresh 1.2
Kidneys, Lamb 63 Eggs 2.0 Scallops 1.2
Liver, Calf 60 Whey, Dried 2.0 Cheddar Cheese 1.0
Kidneys, Beef 31 Beef, Lean 1.8 Cottage Cheese 1.0
Liver, Chicken 25 Edam Cheese 1.8 Mozzarella Cheese 1.0
Oysters 18 Swiss Cheese 1.8 Halibut 1.0
ardines 17 Brie Cheese 1.6 Perch, Filets 1.0
Trout 5.0 Gruyere Cheese 1.6 Swordfish, Fresh 1.0