Comparison of Vitamin levels in RAW food vs. COOKED food
|
Food
|
Water content %
|
Vitamin Assay
|
Vitamin Assay
|
|||||||||
|
C (mg)
|
B1 (mg)
|
B2 (mg)
|
B3 (mg)
|
B5 (mg)
|
B6 (mg)
|
Folate (mcg)
|
B12 (mcg)
|
A (IU)
|
E (mg)
|
|||
|
Broccoli,
raw
|
91%
|
93
|
0.065
|
0.12
|
0.64
|
0.53
|
0.16
|
71
|
0
|
1,500
|
1.7
|
|
|
Broccoli,
boiled
|
91%
|
75
|
0.055
|
0.11
|
0.57
|
0.51
|
0.14
|
50
|
0
|
1,400
|
1.7
|
|
|
Beef
liver, raw
|
69%
|
22
|
0.26
|
2.8
|
13
|
7.6
|
0.95
|
250
|
69
|
35,000
|
0.67
|
|
|
Beef
liver, braised
|
66%
|
23
|
0.2
|
4.1
|
11
|
4.6
|
0.91
|
220
|
71
|
35,000
|
?
|
|
|
Beef
liver, pan-fried
|
56%
|
23
|
0.21
|
4.1
|
14
|
5.9
|
1.4
|
220
|
112
|
36,000
|
0.63
|
|
|
Carrots,
raw
|
88%
|
9.3
|
0.097
|
0.059
|
0.93
|
0.2
|
0.15
|
14
|
0
|
28,000
|
0.46
|
|
|
Carrots,
boiled
|
87%
|
2.3
|
0.034
|
0.056
|
0.51
|
0.3
|
0.25
|
14
|
0
|
24,000
|
0.42
|
|
|
Almonds,
dried
|
4%
|
0.6
|
0.21
|
0.78
|
3.4
|
0.47
|
0.11
|
59
|
0
|
0
|
24
|
|
|
Almonds,
dry-roasted
|
3%
|
0.7
|
0.13
|
0.6
|
2.8
|
0.25
|
0.07
|
64
|
0
|
0
|
5.5
|
|
|
Mung bean
sprouts, raw
|
90%
|
13
|
0.084
|
0.12
|
0.75
|
0.38
|
0.09
|
61
|
0
|
21
|
0.01
|
|
|
Mung bean
sprouts, boiled
|
94%
|
11
|
0.05
|
0.1
|
0.82
|
0.24
|
0.05
|
29
|
0
|
14
|
0.01
|
|
|
Tomatoes,
red, raw
|
94%
|
19
|
0.059
|
0.048
|
0.63
|
0.25
|
0.08
|
15
|
0
|
620
|
0.38
|
|
|
Tomatoes,
boiled
|
92%
|
23
|
0.07
|
0.057
|
0.75
|
0.3
|
0.09
|
13
|
0
|
740
|
0.38
|
|
|
Mackerel,
|
63%
|
0.4
|
0.18
|
0.31
|
9.1
|
0.86
|
0.4
|
1.3
|
8.7
|
165
|
1.5
|
|
|
Mackerel,
cooked, dry heat
|
53%
|
0.4
|
0.16
|
0.41
|
6.8
|
0.99
|
0.46
|
1.5
|
19
|
180
|
?
|
|
|
Vitamin
losses from cooking (corrected for Water loss)
|
|
|
|
|
|
|
|
|
|
|
|
|
|
8
|
8
|
18
|
-11
|
10
|
9
|
-5
|
12
|
?
|
3
|
3
|
|
|
Corrected
for water loss
|
--
|
16
|
26
|
-3
|
18
|
17
|
3
|
20
|
?
|
11
|
11
|
|
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