# item.guide
Side-by-Side Comparison Essential Vitamins & Minerals

Vitamin B2 (Riboflavin) vs. Vitamin B7 (Biotin / Vitamin H)

Comparing 2 standards across 10 specifications. 10 key differences identified.

Comparing:
Vitamin B2 (Riboflavin)
Vitamin B7 (Biotin / Vitamin H)
Vitamin B2 (Riboflavin) →

Vitamin B2 is an essential water-soluble isoalloxazine vitamin serving as the core structural component of Flavin Mononucleotide (FMN) and Flavin Adenine Dinucleotide (FAD) coenzymes in cellular redox respiration. Adult RDA is 1.3 mg (men) / 1.1 mg (women).

View full Vitamin B2 (Riboflavin) spec sheet →
Vitamin B7 (Biotin / Vitamin H) →

Vitamin B7 is an essential sulfur-containing water-soluble vitamin serving as a prosthetic group for five carboxylase enzymes in gluconeogenesis, lipogenesis, and branched-chain amino acid catabolism. Adequate Intake (AI) is 30 µg/day (no Upper Limit established).

View full Vitamin B7 (Biotin / Vitamin H) spec sheet →

Specification Comparison Table

10 Parameters
Parameter / Spec
Vitamin B2 (Riboflavin)
Vitamin B7 (Biotin / Vitamin H)
Nutrient Type
Water-Soluble Isoalloxazine Vitamin Water-Soluble Ureido-Tetrahydrothiophene Vitamin
Tolerable Upper Limit (UL)
None Established (Saturates intestinal absorption at ~27mg; excreted as harmless bright yellow urine) None Established (No adverse effects recorded)
Chemical Forms
Riboflavin, Riboflavin-5'-Phosphate (FMN), Flavin Adenine Dinucleotide (FAD) D-Biotin (Biologically active isomer), Biocytin (Biotinyl-lysine)
Primary Biological Function
Complex I and Complex II mitochondrial electron transport chain cytochromes, Glutathione Reductase, B6/Folate activation Prosthetic group for Pyruvate Carboxylase (Gluconeogenesis), Acetyl-CoA Carboxylase (Fatty acid synthesis), Propionyl-CoA Carboxylase, Histone biotinylation
Deficiency Condition
Ariboflavinosis (Angular cheilitis / cracked lip corners, glossitis / magenta tongue, seborrheic dermatitis) Alopecia (Hair loss), Erythematous scaly periorofacial rash, Brittle nails, Neurological depression / hallucinations
Top Whole Food Sources
Beef Liver, Dairy Milk, Greek Yogurt, Eggs, Almonds, Portobello Mushrooms, Spinach Egg Yolk, Beef Liver, Salmon, Pork Chop, Sunflower Seeds, Almonds, Sweet Potatoes
Adult RDA / RDI
1.3 mg / day (Men) / 1.1 mg / day (Women) —
Photodegradation Vulnerability
Extremely light-sensitive (dairy milk stored in clear glass loses 50% riboflavin within 2 hours of sunlight exposure) —
Adult Adequate Intake (AI)
— 30 µg / day (35 µg during lactation)
Raw Egg White (Avidin) Interaction
— Raw egg albumen contains avidin glycoprotein which binds biotin with Kd ~10^-15 M (the strongest non-covalent bond known), completely blocking absorption unless cooked

Other Alternatives to Compare

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