Vitamin K: plays an important role in blood clotting. When foods are processed or cooked, very little of vitamin K contained in foods is lost. Vitamin K is found in nature in two forms - K1, also called phylloquinone, is found in plants and vitamin K2, also called menaquinone, which can be synthesized by many bacteria. Vitamin K3, menadione, is a synthetic form of this vitamin which is manmade.
Deficiency Symptoms: Average diets are usually not lacking in vitamin K and primary vitamin K deficiency is rare in healthy adults
US RDA: 90 IU per day for adults.
VITAMIN K
SERVING
FOODS SIZE CALORIES IU (Nutritional amount) % Daily value Avocados 1 cup 323.61 80.4 89
Broccoli 1 cup 24.64 180.4 200
Broccoli flower clusters 1 cup 19.88 145.55 162
Brussels sprouts 1 cup 37.84 155.76 173
Butterhead, Boston or Bibb lettuce 1.5 cups 10.73 100.65 112
Cabbage 1 cup 22.25 129.05 143
Canola oil 100 mL 814.52 129.92 144
Endive or escarole 1.75 cups 14.88 202.13 224
Kale 1.25 cups 41.88 684.24 760
Looseleaf lettuce 1.5 cups 15.12 176.4 196
Mustard greens 1.5 cups 21.84 142.8 159
Parsley, raw 1/4 CUP 81 90
Purslane, raw 1 cup 6.88 163.83 182
Spinach, chopped 3 cups 19.8 360 400
Swiss chard 2 cups 13.68 597.6 664
Turnip greens 1.5 cups 22.28 207.08 230
Watercress 1 cup 3.74 85 94
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