| Food Item in Descending Value of B Vitamins | USDA Food Code Number | Ounces for 100 Calories | B Vitamin Total Score | Thiamin B1 | Riboflavin B2 | Niacin B3 | Pantothenic acid | Vitamin B6 | Folate, total | Vitamin B12 | ||
| Beef liver | 13325 | 2.6 | 997 | 7% | 73% | 44% | 53% | 33% | 54% | 732% | ||
| Veal liver | 17202 | 2.5 | 909 | 6% | 62% | 34% | 43% | 28% | 22% | 713% | ||
| Complete Wheat Bran | 08028 | 1.1 | 745 | 85% | 66% | 99% | 110% | 92% | 109% | 108% | ||
| Total cereal | 08077 | 1.1 | 680 | 75% | 61% | 91% | 100% | 83% | 100% | 100% | ||
| Complete Oat Bran Flakes | 08258 | 1.0 | 672 | 79% | 61% | 91% | 100% | 83% | 96% | 96% | ||
| Multi-Grain Cheerios | 08087 | 0.9 | 618 | 68% | 55% | 83% | 91% | 76% | 91% | 91% | ||
| Total Corn Flakes | 08246 | 0.9 | 606 | 67% | 54% | 81% | 88% | 75% | 89% | 89% | ||
| All-Bran with fiber | 08253 | 1.8 | 597 | 39% | 32% | 47% | 8% | 174% | 55% | 208% | ||
| Pork liver | 10110 | 2.6 | 577 | 11% | 80% | 52% | 50% | 21% | 40% | 323% | ||
| Chicken, liver | 05027 | 3.0 | 555 | 13% | 55% | 38% | 54% | 31% | 127% | 238% | ||
| All-Bran Buds | 08005 | 1.4 | 552 | 24% | 20% | 31% | 6% | 112% | 135% | 133% | ||
| Total Raisin Bran | 08247 | 1.1 | 399 | 44% | 36% | 53% | 59% | 49% | 59% | 59% | ||
| Smart Start Cereal | 08318 | 1.0 | 375 | 43% | 33% | 50% | 55% | 46% | 55% | 55% | ||
| Smart Start Soy Protein | 08385 | 1.0 | 339 | 38% | 30% | 45% | 50% | 42% | 50% | 50% | ||
| Romaine lettuce | 11251 | 20.7 | 270 | 21% | 14% | 8% | 8% | 18% | 200% | 0% | ||
| White mushrooms | 11260 | 16.0 | 267 | 18% | 65% | 75% | 68% | 20% | 18% | 3% | ||
| Mustard greens | 11270 | 13.6 | 261 | 15% | 15% | 14% | 8% | 29% | 180% | 0% | ||
| Portabella mushrooms | 11265 | 13.6 | 257 | 15% | 66% | 79% | 58% | 16% | 21% | 3% | ||
| Chinese cabbage (bok choy) | 11116 | 27.1 | 248 | 15% | 19% | 17% | 7% | 62% | 127% | 0% | ||
| Italian (Crimini) mushrooms | 11266 | 13.1 | 238 | 18% | 65% | 64% | 56% | 17% | 13% | 6% | ||
| Boston lettuce | 11250 | 27.1 | 230 | 22% | 17% | 12% | 12% | 26% | 140% | 0% | ||
| Turnip greens | 11568 | 11.0 | 228 | 11% | 11% | 9% | 12% | 34% | 152% | 0% | ||
| Chicory greens | 11152 | 15.3 | 227 | 13% | 16% | 10% | 50% | 19% | 120% | 0% | ||
| Chicken broth 1% fat | 06984 | 88.2 | 225 | 9% | 19% | 63% | 30% | 15% | 6% | 83% | ||
| Broccoli raab | 11096 | 16.0 | 224 | 37% | 21% | 25% | 15% | 32% | 94% | 0% | ||
| Sprouted kidney beans | 11029 | 12.2 | 216 | 64% | 31% | 46% | 13% | 12% | 51% | 0% | ||
| Collards | 11161 | 11.8 | 206 | 9% | 15% | 11% | 9% | 23% | 138% | 0% | ||
| Oyster mushrooms | 11987 | 10.1 | 187 | 18% | 36% | 64% | 37% | 13% | 19% | 0% | ||
| Watercress | 11591 | 32.1 | 186 | 41% | 39% | 8% | 28% | 49% | 20% | 0% | ||
| Sprouted kidney beans, cooked | 11030 | 10.7 | 185 | 55% | 30% | 42% | 12% | 12% | 36% | 0% | ||
| Coriander (cilantro) leaves | 11165 | 15.3 | 181 | 15% | 25% | 22% | 25% | 27% | 67% | 0% | ||
| Summer squash | 11641 | 22.0 | 172 | 15% | 32% | 14% | 10% | 57% | 45% | 0% | ||
| Zucchini | 11477 | 22.0 | 172 | 15% | 32% | 14% | 10% | 57% | 45% | 0% | ||
| Parsley | 11297 | 9.8 | 165 | 12% | 10% | 17% | 11% | 10% | 106% | 0% | ||
| Dill weed | 02045 | 8.2 | 162 | 7% | 25% | 17% | 9% | 18% | 87% | 0% | ||
| Okra | 11278 | 11.4 | 162 | 32% | 7% | 15% | 8% | 29% | 71% | 0% | ||
| Garden cress | 11203 | 11.0 | 158 | 13% | 29% | 14% | 8% | 32% | 63% | 0% | ||
| Enoki mushrooms | 11950 | 8.0 | 156 | 20% | 13% | 61% | 24% | 8% | 30% | 0% | ||
| Chives | 11156 | 11.8 | 154 | 13% | 14% | 10% | 11% | 19% | 88% | 0% | ||
| Arugula | 11959 | 14.1 | 153 | 9% | 12% | 6% | 17% | 12% | 97% | 0% | ||
| Swamp cabbage | 11503 | 18.6 | 152 | 8% | 19% | 22% | 7% | 21% | 75% | 0% | ||
| Green leaf lettuce | 11253 | 23.5 | 151 | 23% | 19% | 11% | 9% | 25% | 63% | 0% | ||
| Toasted Wheat Bran | 08363 | 1.8 | 151 | 28% | 8% | 47% | 15% | 14% | 24% | 2% | ||
| Sprouted radish seeds | 11676 | 8.2 | 150 | 12% | 9% | 30% | 17% | 28% | 55% | 0% | ||
| Cauliflower | 11135 | 14.1 | 150 | 11% | 9% | 10% | 26% | 37% | 57% | 0% | ||
| Asparagus | 11011 | 14.1 | 145 | 29% | 20% | 18% | 11% | 15% | 52% | 0% | ||
| Shiitake mushrooms | 11268 | 1.2 | 143 | 5% | 15% | 22% | 74% | 14% | 14% | 0% | ||
| Broccoli stalks | 11741 | 12.6 | 143 | 12% | 15% | 10% | 19% | 24% | 63% | 0% | ||
| Red bell peppers | 11821 | 13.6 | 142 | 10% | 12% | 17% | 12% | 47% | 44% | 0% | ||
| Red leaf lettuce | 11257 | 22.0 | 138 | 20% | 17% | 9% | 9% | 26% | 56% | 0% | ||
| Seaweed, spirulina | 11666 | 13.6 | 137 | 43% | 47% | 21% | 13% | 5% | 9% | 0% | ||
| Paprika | 02028 | 1.2 | 130 | 11% | 22% | 24% | 6% | 58% | 9% | 0% | ||
| Sprouted navy beans | 11046 | 5.3 | 122 | 29% | 11% | 8% | 12% | 12% | 49% | 0% | ||
| Celery | 11143 | 22.0 | 119 | 7% | 13% | 9% | 15% | 19% | 56% | 0% | ||
| Sprouted pinto beans | 11653 | 5.7 | 116 | 19% | 10% | 17% | 12% | 11% | 48% | 0% | ||
| Broccoli | 11090 | 10.4 | 116 | 10% | 12% | 9% | 17% | 21% | 46% | 0% | ||
| Sprouted mung beans | 11043 | 11.8 | 116 | 14% | 15% | 11% | 13% | 12% | 51% | 0% | ||
| Sprouted alfalfa seeds | 11001 | 15.3 | 115 | 17% | 20% | 10% | 24% | 6% | 39% | 0% | ||
| Beet greens | 11086 | 16.0 | 115 | 23% | 36% | 8% | 11% | 20% | 17% | 0% | ||
| Spearmint, fresh | 02065 | 8.0 | 113 | 9% | 14% | 10% | 6% | 15% | 60% | 0% | ||
| Tomato juice | 11886 | 20.7 | 110 | 14% | 7% | 18% | 15% | 27% | 29% | 0% | ||
| Sprouted mung beans, cooked | 11044 | 16.8 | 104 | 12% | 17% | 18% | 12% | 11% | 35% | 0% | ||
| Chili peppers | 11819 | 8.8 | 103 | 9% | 8% | 14% | 5% | 53% | 14% | 0% | ||
| Sprouted navy beans, cooked | 11047 | 4.5 | 98 | 24% | 11% | 7% | 11% | 11% | 34% | 0% | ||
| Bamboo shoots | 11026 | 13.1 | 97 | 28% | 9% | 10% | 6% | 37% | 6% | 0% | ||
| Brussels sprouts | 11098 | 8.2 | 95 | 16% | 7% | 8% | 7% | 21% | 35% | 0% | ||
| Wheat bran, crude | 20077 | 1.6 | 95 | 12% | 10% | 29% | 10% | 25% | 9% | 0% | ||
| Sprouted pinto beans, cooked | 11654 | 16.0 | 94 | 15% | 10% | 15% | 11% | 10% | 33% | 0% | ||
| Podded peas | 11300 | 8.4 | 90 | 18% | 7% | 6% | 18% | 16% | 25% | 0% | ||
| Tomatoes, canned | 11531 | 20.7 | 90 | 13% | 12% | 19% | 7% | 27% | 12% | 0% | ||
| Swiss chard | 11147 | 18.6 | 86 | 11% | 17% | 10% | 9% | 22% | 18% | 0% | ||
| Artichokes | 11007 | 7.5 | 76 | 8% | 5% | 10% | 7% | 10% | 36% | 0% | ||
| Eggplant | 11209 | 14.7 | 75 | 8% | 6% | 12% | 12% | 15% | 23% | 0% | ||
| Crushed tomatoes, canned | 11693 | 11.0 | 73 | 12% | 6% | 17% | 9% | 20% | 10% | 0% | ||
| Pumpkin | 11422 | 13.6 | 72 | 10% | 15% | 10% | 11% | 10% | 15% | 0% | ||
| Gourd | 11218 | 25.2 | 60 | 10% | 6% | 10% | 11% | 12% | 11% | 0% | ||
| Carrots | 11124 | 8.6 | 56 | 8% | 5% | 11% | 7% | 14% | 12% | 0% | ||
| Sun-dried tomatoes | 11955 | 1.4 | 53 | 10% | 7% | 16% | 8% | 5% | 7% | 0% | ||