Table from main body of article is repeated here for easy reference.
Technical notes appear below the table.
Amount of food necessary to achieve 2 mcg daily requirement of B-12 Dry wt. Mozafar does not provide water content data, so we will use values for similar items from USDA handbook 8, Composition of Foods, to compute approximate wet weights. The water content of the plant foods analyzed by Mozafar was equivalent to the water content of the similar foods in USDA handbook 8, Composition of Foods. As the validity of the table depends on the above assumptions, the numbers given here should be seen as rough approximations. The numbers in the table are for discussion only, and not to be interpreted as a prescription or guarantee of vitamin content.