Sunflower seeds

Vitamin B1

Pawel Malczewski
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Recommendations for Vitamin B1 (mg/day)

Life Stage Age RDA for menUL for menRDA for women UL for women
Infants 0-6 months0.2 (AI)-0.2 (AI)-
Infants 6-12 months 0.3 (AI)-0.3 (AI)-
Children 1-3 years 0.5-0.5-
Children4-8 years 0.6-0.6-
Children 9-13 years 0.9-0.9-
Adolescents 14-18 years 1.2-1-
Adults 19-50 years 1.2-1.1-
Adults 51-70 years 1.2-1.1-
Adults > 70 years 1.2-1.1-
Pregnancy 14-18 years--1.4-
Pregnancy 19-50 years--1.4-
Breast-feeding 14-18 years--1.4-
Breast-feeding 19-50 years--1.4-
For Table Legend & Data Sources Information click here.

Best food sources of Vitamin B1

FoodServing Amount of Thiamin - B1 (mg)% of RDA
for men
Rating % of RDA
for women
Rating
Pork lean, cooked3 oz (85g)0.756.7Excellent61.8Excellent
Flaxseed1 oz (28g)0.541.7Excellent45.5Excellent
Sunflower seeds1 oz (28g)0.433.3Excellent36.4Excellent
Macadamia1 oz (28g)0.325Excellent27.3Excellent
Oats, cooked1/2 cup (117g)0.325Excellent27.3Excellent
Salmon, cooked3 oz (85g)0.321.3Excellent23.2Excellent
Mussel, cooked3 oz (85g)0.321.3Excellent23.2Excellent
Duck, cooked3 oz (85g)0.321.3Excellent23.2Excellent
Tuna, cooked3 oz (85g)0.321.2Excellent23.2Excellent
Black beans, cooked1/2 cup (86g)0.216.7Good18.2Good
Brazil nuts1 oz (28g)0.216.7Good18.2Good
Green peas, cooked1/2 cup (80g)0.216.7Good18.2Good
Navy beans, cooked1/2 cup (91g)0.216.7Good18.2Good
Pecans1 oz (28g)0.216.7Good18.2Good
Pistachios1 oz (28g)0.216.7Good18.2Good
Poppy seeds1 oz (28g)0.216.7Good18.2Good
Sesame seeds1 oz (28g)0.216.7Good18.2Good
Chia seeds1 oz (28g)0.214.7Good16Good
Eel, cooked3 oz (85g)0.214.2Good15.5Good
Mackerel, cooked3 oz (85g)0.214.2Good15.5Good
Trout, cooked3 oz (85g)0.214.2Good15.5Good
Abalone, cooked3 oz (85g)0.214.2Good15.5Good
Clam, cooked3 oz (85g)0.214.2Good15.5Good
Quail, cooked3 oz (85g)0.214.2Good15.5Good
Beef liver, cooked3 oz (85g)0.214.2Good15.5Good
Hazelnuts1 oz (28g)0.214Good15.3Good
Oysters3 oysters (140g)0.213.7Good15Good
Lentils, cooked1/2 cup (99g)0.212.5Good13.6Good
Lima beans, cooked1/2 cup (94g)0.212.5Good13.6Good
Pinto beans, cooked1/2 cup (85,5g)0.212.5Good13.6Good
Soy milk1 cup (250g)0.212.5Good13.6Good
Soybeans, cooked1/2 cup (86g)0.212.5Good13.6Good
White rice, cooked1/2 cup (79g)0.212.5Good13.6Good
Kidney beans, cooked1/2 cup (88,5g)0.212.5Good13.6Good
Blood orangemedium (121g)0.111Good12Good
Orangemedium (121g)0.111Good12Good
Cashew nuts1 oz (28g)0.19.3-10.2Good
Asparagus, cooked1/2 cup (90g)0.18.3-9.1-
Avocadosmall (100g)0.18.3-9.1-
Bread, mulitgrain1 slice (26g)0.18.3-9.1-
Brown rice, cooked1/2 cup (97,5g)0.18.3-9.1-
Brussels sprouts, cooked1/2 cup (78g)0.18.3-9.1-
Red cabbage1/2 cup (75g)0.18.3-9.1-
Chickpeas, cooked1/2 cup (82g)0.18.3-9.1-
Coconut water1 cup (240g)0.18.3-9.1-
Milk, cow's1 cup (244g)0.18.3-9.1-
Dandelion greens1 cup (55g)0.18.3-9.1-
Grapefruitmedium (123g)0.18.3-9.1-
Millet, cooked1/2 cup (87g)0.18.3-9.1-
Mung bean sprouts1 cup (100g)0.18.3-9.1-
Parsnip, cooked1/2 cup (78g)0.18.3-9.1-
Pumpkin seeds1 oz (28g)0.18.3-9.1-
Pomegranate arils1/2 cup (87g)0.18.3-9.1-
Potato, cooked1/2 cup (78g)0.18.3-9.1-
Quinoa, cooked1/2 cup (92,5g)0.18.3-9.1-
Tofu1 cup (100g)0.18.3-9.1-
Turnip greens1 cup (144g)0.18.3-9.1-
Walnuts1 oz (28g)0.18.3-9.1-
Spelt, cooked1/2 cup (97g)0.18.3-9.1-
Rye1 slice (32g)0.18.3-9.1-
Adzuki beans, cooked1/2 cup (100g)0.18.3-9.1-
Chestnuts1 oz (28g)0.18.3-9.1-
Pine Nuts1 oz (28g)0.18.3-9.1-
Jackfruit1/2 cup (82,5g)0.17.2-7.9-
Carp, cooked3 oz (85g)0.17.1-7.7-
Flounder, cooked3 oz (85g)0.17.1-7.7-
Grouper, cooked3 oz (85g)0.17.1-7.7-
Halibut, cooked3 oz (85g)0.17.1-7.7-
Herring, cooked3 oz (85g)0.17.1-7.7-
Perch, cooked3 oz (85g)0.17.1-7.7-
Pike, cooked3 oz (85g)0.17.1-7.7-
Pollock, cooked3 oz (85g)0.17.1-7.7-
Snapper, cooked3 oz (85g)0.17.1-7.7-
Crab, cooked3 oz (85g)0.17.1-7.7-
Octopus, cooked3 oz (85g)0.17.1-7.7-
Goose, cooked3 oz (85g)0.17.1-7.7-
Beef, lean3 oz (85g)0.17.1-7.7-
Chicken breast filet, cooked3 oz (85g)0.17.1-7.7-
Cod, cooked3 oz (85g)0.17.1-7.7-
Lamb lean, cooked3 oz (85g)0.17.1-7.7-
Scallops, cooked3 oz (85g)0.17.1-7.7-
Rabbit, cooked3 oz (85g)0.17.1-7.7-
Veal lean, cooked3 oz (85g)0.17.1-7.7-
Turkey, cooked3 oz (85g)0.15.1-5.5-
Almonds1 oz (28g)0.14.7-5.1-
Sweet potato, cooked1/2 cup (100g)0.14.7-5.1-
Barley, cooked1/2 cup (78,5g)0.14.2-4.5-
Boysenberries1/2 cup (66g)0.14.2-4.5-
Buckwheat, cooked1/2 cup (84g)0.14.2-4.5-
Collards, cooked1/2 cup (95g)0.14.2-4.5-
Eggplant, cooked1/2 cup (50g)0.14.2-4.5-
Grapes1/2 cup (75g)0.14.2-4.5-
Kale, cooked1/2 cup (65g)0.14.2-4.5-
Mango1/2 cup (82,5g)0.14.2-4.5-
Mushrooms, crimini, raw1/2 cup (43,5g)0.14.2-4.5-
Mushorroms, white raw1/2 cup (35g)0.14.2-4.5-
Pineapple1/2 cup (82,5g)0.14.2-4.5-
Pumpkin, cooked1/2 cup (122,5g)0.14.2-4.5-
Spinach, cooked1/2 cup (90g)0.14.2-4.5-
Squash, cooked1/2 cup (90g)0.14.2-4.5-
For Table Legend & Data Sources Information click here.

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