Food

Measure

Mg of vitamin B6

Avocados raw

1 fruit:304g

1.76

Wheat germ crude

1 cup:113g

1.30

Sweet potatoes, mashed, canned

1 can:496g

1.17

Rice flour brown

1 cup:158g

1.16

Peanut butter

1 cup:258g

1.16

Rice bran crude

1/3 cup:28g

1.14

Sesame seeds whole, dried

1 cup:144g

1.14

Chickpeas canned

1 cup:240g

1.14

Sunflower seed kernels dried

1 cup:144g

1.11

Prunes dehydrated

1 cup:132g

0.98

Brown rice medium grain, raw

1 cup:190g

0.97

Cabbage raw

1 head:908g

0.86

Cabbage cooked

1 head::1262g

0.81

Wheat durum

1 cup: 192g

0.80

Baked potato topped w/ sour cream and chives

1 potato:302g

0.79

Millet raw

1 cup:200g

0.77

Chestnuts roasted

1 cup:143g

0.71

Filberts or hazelnuts dried

1 cup chopped kernels:115g

0.70

Baked potato flesh and skin

1 potato:202g

0.70

Watermelon raw

1/16 fruit:482g

0.69

Bacon meatless

1 cup:144g

0.69

Walnuts dried

1 cup:120g

0.67

Breakfast cereals e.g. corn flakes

1 serving:36g

0.65

Tomato paste canned

6 oz can:170g

0.65

Wild rice raw

1 cup:160g

0.63

Potatoes canned

1 can:454g

0.62

Apricots dehydrated

1 cup:119g

0.62

Miso

1 cup:275g

0.59

Barley

1 cup:184g

0.59

Soy flour defatted

1 cup:100g

0.57

Prune juice

1 cup:256g

0.56

Spinach raw

10 oz:284g

0.55

Raisins seedless

1 cup:165g

0.53

Barley pearled, raw

1 cup:200g

0.52

Corn yellow

½ cup: 83g

0.52

Carrots canned

1 can:454g

0.51

Peanuts raw

1 cup: 146g

0.51

Spaghetti whole-wheat, dry

8 oz:227g

0.51

Sweetcorn frozen, kernels cut off cob

10 ozpkg:284g

0.51

Tempeh

1 cup:166g

0.50

Bulghar dry

1 cup:140g

0.48

Dried mixed fruit

11 oz pkg:293g

0.47

Brussels sprouts cooked

1 cup:155g

0.45

Figs dried

1 cup: 199g

0.45

Spinach cooked

1 cup:180g

0.44

Vegetable soup canned, ready-to-serve

1 can:539g

0.43

Prunes dried

1 cup:161g

0.43

Asparagus canned

1 can: 411g

0.40

Soya beans cooked

1 cup:172g

0.40

Quinoa

1 cup: 170g

0.38

Age

US RDA

Can RNI

UK RNI

Infants

Up to 6 months

0.3

-

0.2

6 months –
1 year

0.6

-

0.4

1-3

1.0

-

0.7

Children

4-6

1.1

-

0.9

7-10

1.4

-

1.0

Males

11-14

1.7

-

1.2

15-18

2.0

-

1.5

19-24

2.0

-

1.4

25-50

2.0

-

1.4

51+

2.0

-

1.4

Females

11-14

1.4

-

1.0

15-18

1.5

-

1.2

19-24

1.6

-

1.2

25-50

1.6

-

1.2

51+

1.6

-

1.2

Pregnant

2.2

-

No - increment

Lactating

First 6
months

2.1

-

No – increment

Second 6 months

2.1

-

No – increment