what are the highest quantity of each vitamin i can find?
this is all for 75 g of fruit, to match the strawberries and kiwis.
vitamin a
- rosehips - 65%. but, nobody sells them.
-
- cherries (red) - 20%. this is probably the most realistic choice.
vitamin b2
- rose hips - 7.5%
vitamin b3
- rose hips - 5%
vitamin b5
- rose hips - 6%
- raspberries - 5%
vitamin b7
- raspberries - 5%
vitamin b9
- blackberries or raspberries - 4%
vitamin e
- rose hips - 22%
- blackberries or raspberries - 4%
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i have enough c & enough k. there's no plant source of d.
if i could find some rose hips, they're exactly what i want - that gets me over 40% in both a & e, just for breakfast. if i add cherries, i'm over 60% a. and raspberries, or blackberries, will get me close to 50% e. but, if i just boost the rosehips to 100 g or 150 g, that's even better.
i already knew i needed eggs for b-complex. they're coming. they're good for the balance, too. but, it makes more sense to have two bananas than do things like bring in pineapple, if i have to. and, i'll get what i need in the various schemes i've concocted.
i need to make some calls, but that's what i'm looking at in filling this out.