One of the issues with tracking vitamins is that most of them are not required by law to be shown on product nutrition labels. Even when folks are inputting all information from their labels (and many don't enter the vitamins and minerals), most vitamins and minerals won't be there.
I try to use the SparkPeople entries as much as possible, but ended up doing some searching on my own in order to find more complete info on some things. For example, my canned salmon doesn't show any B12 on the label, so I had to go to NutritionData.com to find out that salmon has 100% RDA of B12 in my 55g serving.
One of the things that I need to track (due to a severe deficiency) is folate - another item that isn't required to be shown on food labels. I have been able to find the information on folate content on whole foods either in the SparkPeople database or the NutritionData database, but have resigned myself to accepting that I'll never know if there is any folate in most of the pre-made foods that I use. I try to hit 100% RDA with the foods that I know contain it, but don't get my knickers in a twist about it if I'm a bit low some days, since I assume that there is some in some of the foods that I don't have the data on.
As has been said, if you are eating fish, meats, and dairy then you are most likely at or over 100% of your RDA on B12 each day. Check the SparkPeople database and the NutritionData database to confirm , and update your own food entries to include this info if your label data doesn't include it. This should help your tracker be more accurate.
It is a lot of work in the beginning, but once all of the info is in for your favourites, then it's only a matter of updating anything new that you're adding. It is worth it in the end to be able to understand what is really in your food (and your doc will thank you for the accurate info).
Start weight: 240 lbs
Goal weight: 155 lbs
Afraid of a colonoscopy? Believe me - they are much less frightening than surgery and chemotherapy.
Colonoscopies allow polyps to be removed before they can become cancer, or let cancers be found before they are too widespread. If you are 50 or older, or have any symptoms, please don't let fear stop you from covering your butt.
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