Vitamin Absorption Percentages from Food and Supplements

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Chart compliments of Michael Mooney, SuperNutrition                                                                           Some times the food is higher, and sometimes supplements, and for some vitamins they are equal. What is with all those who say only 5-10% for supplements???  Calcium Carbonate at 39% versus calcium in spinach at 5.1%, milk 32.1%, sardine bones 23%, and kale at 40.9%.

USP-GradeNutrient		% Absorption	Food	% Absorption	Food	% Absorption	Food	% Absorption	Food	% Absorption
1	Calcium Carbonate Calcium Citrate	39% 1 39% 2	Spinach	5.1% 3	Milk	32.1% 1	Sardine Bones	23% 4	Kale	40.9% 5
2	Calcium Carbonate	Equal  6, 7	Yogurt	Equal	Milk	Equal
3	Folic Acid	90%  8,9,10,11,12	Lettuce	25%	Orange Juice	31%	Egg	59%	Banana	82%
4	Folic Acid	90%  8,9,10,11,12	Yeast	30%
5	Vitamin C (Ascorbic Acid)	Equal  13, 14	Orange	Equal	Orange Juice	Equal	Cooked Broccoli	Equal	Raw Broccoli	20% less
6	Vitamin B6 (Pyridoxine)	65% 15	Orange Juice	30%
7	Beta Carotene	93% 16	Spirulina	82.9% to 88.8%
8	Zinc	66% 17	WholewheatBread	17% 18	Soybeans	20% 19
9	Vitamin K (Phylloquinone)	27.55 (AUC) 43	Fresh Spinach	4.79 (AUC)
10	Vitamin B12  (Cyanocobalamin)	Equal 44, 45, 46	Liver	Equal