I'm not qualified, but below is a link with foods high in B5 www.healthaliciousness.com/articles/foods-
For B12, I would start by looking for cereals and soy milk, B12 fortefied. If you can get Marmite (a savoury/salty spread which I LOVE on Toast) you will get a good amount from ONE 5 gram serve. It is a good source of Thiamin, Riboflavin, Niacin, B12, Folate and Iron.
Eggs and cheese are a good source, too.