Evidence-based guides, daily requirements, plant food sources, and clinical bioavailability benchmarks.
Retinol / Beta-Carotene âĒ Fat-Soluble Micronutrient
L-Ascorbic Acid âĒ Water-Soluble Micronutrient
Ergocalciferol (D2) / Cholecalciferol (D3) âĒ Secosteroid
RRR-Alpha-Tocopherol âĒ Fat-Soluble Vitamin E
Phylloquinone (K1) & Menaquinones (K2 / MK-7) âĒ Fat-Soluble Vitamin K
Thiamin Diphosphate (TDP) âĒ Water-Soluble Vitamin B1
Flavin Adenine Dinucleotide (FAD) & FMN âĒ Water-Soluble B2
Nicotinamide Adenine Dinucleotide (NADâš / NADPH) âĒ Water-Soluble B3
Coenzyme A (CoA) Precursor âĒ Water-Soluble Vitamin B5
Pyridoxal 5âē-Phosphate (PLP) âĒ Water-Soluble Vitamin B6
Biotin âĒ Coenzyme for Carboxylase Enzymes
5-Methyltetrahydrofolate (5-MTHF) âĒ Water-Soluble B9
Methylcobalamin & Adenosylcobalamin âĒ Water-Soluble B12
Calcium Carbonate / Citrate âĒ Macromineral
Non-Heme Iron (FeÂēâš/FeÂģâš) âĒ Essential Trace Mineral
Magnesium Ion (MgÂēâš) âĒ Essential Macromineral
Zinc Ion (ZnÂēâš) âĒ Essential Trace Mineral
Potassium Ion (Kâš) âĒ Major Intracellular Electrolyte
Sodium Ion (Naâš) âĒ Major Extracellular Electrolyte
Phosphate Ion (POâÂģâŧ) âĒ Structural Mineral & ATP Energy Currency
Copper Ion (CuÂēâš) âĒ Metalloenzyme Essential Trace Mineral
Selenocysteine (Se) âĒ Selenoprotein Essential Trace Antioxidant
Iodide Ion (Iâŧ) âĒ Essential Thyroid Hormone Constituent
Manganese Ion (MnÂēâš) âĒ Metalloenzyme Macromineral & MnSOD Antioxidant
Trivalent Chromium Ion (CrÂģâš) âĒ Essential Trace Insulin Cofactor
Molybdate Ion (MoOâÂēâŧ) âĒ Metalloenzyme Sulfite Oxidase Cofactor
Polypeptide Macro-Structure âĒ 9 Essential Amino Acids
Non-Digestible Plant Polysaccharides & Resistant Starches
Alpha-Linolenic Acid (ALA) âĒ Essential Polyunsaturated Fatty Acid (PUFA)
Linoleic Acid (LA) âĒ Essential Polyunsaturated Fatty Acid (18:2n-6)
Monounsaturated (MUFA) & Polyunsaturated (PUFA) Lipid Matrices
Universal Biological Solvent âĒ Essential Fluid Homeostasis
Trimethyl-Ethanolamine âĒ Essential Methyl Donor & Neurotransmitter Precursor
(1,3)-(1,4)-Beta-D-Glucan âĒ Soluble Prebiotic Dietary Polysaccharide
Acyclic Carotenoid Tetraterpene âĒ Hydrocarbon Phytochemical (C40H56)
Oxygenated Xanthophyll Carotenoids âĒ Macular Pigment Isomers
3,5,4'-Trihydroxy-trans-stilbene âĒ Natural Phytoalexin Polyphenol
1-Isothiocyanato-4-(methylsulfinyl)butane âĒ Bioactive Isothiocyanate
3,3',4',5,7-Pentahydroxyflavone âĒ Bioactive Flavonol Polyphenol
Ubiquinone-10 / Ubiquinol âĒ Mitochondrial Lipid-Soluble Electron Carrier
Diferuloylmethane âĒ Natural Lipophilic Polyphenolic Curcuminoid
Glycosylated Flavonoid Polyphenols âĒ Cyanidin, Delphinidin, Malvidin, Peonidin
Click 'Compare' on any nutrient card above to dynamically compare clinical metrics.
| Biomarker Target | Vitamin C (Ascorbic Acid) | Iron (Ferritin Carrier) | Calcium (Bone Matrix) |
|---|---|---|---|
| Primary Clinical Role | Immune Defense & Collagen Synthesis | Oxygen Transport & Cellular Energy | Bone Mineral Density & Neuromuscular Signaling |
| Daily RDA Requirement | 90 mg / day | 18 mg / day | 1,000 mg / day |
| Top WFPB Source | Red Bell Peppers (211% DV) | Cooked Lentils (37% DV) | Cooked Kale & Firm Tofu (45% DV) |
| Evidence Grade | Grade A+ | Grade A+ | Grade A+ |
Click any node to explore biochemical cofactors, absorption enhancers, and clinical synergies.
Vitamin C converts ferric (Fe3+) iron into soluble ferrous (Fe2+) iron in the duodenum, increasing plant-based iron absorption by up to 300%.
