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

Vitamin B2 (Riboflavin) vs. Vitamin C (L-Ascorbic Acid)

Comparing 2 standards across 9 specifications. 9 key differences identified.

Comparing:
Vitamin B2 (Riboflavin)
Vitamin C (L-Ascorbic Acid)
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 C (L-Ascorbic Acid) →

Vitamin C is a water-soluble electron donor and antioxidant essential for collagen proline/lysine hydroxylation, non-heme iron absorption, and immune phagocyte function. Adult RDA is 90mg (men) / 75mg (women), with a Tolerable Upper Limit of 2,000mg/day.

View full Vitamin C (L-Ascorbic Acid) spec sheet →

Specification Comparison Table

9 Parameters
Parameter / Spec
Vitamin B2 (Riboflavin)
Vitamin C (L-Ascorbic Acid)
Nutrient Type
Water-Soluble Isoalloxazine Vitamin Water-Soluble Vitamin
Adult RDA / RDI
1.3 mg / day (Men) / 1.1 mg / day (Women) 90 mg (Men) / 75 mg (Women) (+35mg for smokers)
Tolerable Upper Limit (UL)
None Established (Saturates intestinal absorption at ~27mg; excreted as harmless bright yellow urine) 2,000 mg / day (Avoid osmotic diarrhea)
Chemical Forms
Riboflavin, Riboflavin-5'-Phosphate (FMN), Flavin Adenine Dinucleotide (FAD) L-Ascorbic Acid, Sodium Ascorbate, Calcium Ascorbate
Primary Biological Function
Complex I and Complex II mitochondrial electron transport chain cytochromes, Glutathione Reductase, B6/Folate activation Prolyl/Lysyl Hydroxylase cofactor (Collagen), ROS scavenger, Carnitine synthesis
Deficiency Condition
Ariboflavinosis (Angular cheilitis / cracked lip corners, glossitis / magenta tongue, seborrheic dermatitis) Scurvy (Collagen breakdown, capillary fragility, impaired wound healing)
Top Whole Food Sources
Beef Liver, Dairy Milk, Greek Yogurt, Eggs, Almonds, Portobello Mushrooms, Spinach Red Bell Pepper, Strawberries, Citrus, Kiwi, Broccoli, Brussels Sprouts
Photodegradation Vulnerability
Extremely light-sensitive (dairy milk stored in clear glass loses 50% riboflavin within 2 hours of sunlight exposure) —
Thermolability
— Highly heat- and oxygen-sensitive (degrades rapidly with prolonged boiling)

Other Alternatives to Compare

Compare Vitamin B2 (Riboflavin) vs. Calcium (Elemental Ca) → Compare Vitamin B2 (Riboflavin) vs. Iodine (Elemental I) → Compare Vitamin B2 (Riboflavin) vs. Iron (Heme & Non-Heme) → Compare Vitamin B2 (Riboflavin) vs. Magnesium (Elemental Mg) → Compare Vitamin B2 (Riboflavin) vs. Potassium (Elemental K) → Compare Vitamin B2 (Riboflavin) vs. Selenium (Elemental Se) → Compare Vitamin B2 (Riboflavin) vs. Sodium (Elemental Na) → Compare Vitamin B2 (Riboflavin) vs. Vitamin A (Retinol & Beta-Carotene) → Compare Vitamin B2 (Riboflavin) vs. Vitamin B1 (Thiamine) → Compare Vitamin B2 (Riboflavin) vs. Vitamin B12 (Cobalamin) → Compare Vitamin B2 (Riboflavin) vs. Vitamin B3 (Niacin / Nicotinic Acid & Nicotinamide) → Compare Vitamin B2 (Riboflavin) vs. Vitamin B5 (Pantothenic Acid) → Compare Vitamin B2 (Riboflavin) vs. Vitamin B6 (Pyridoxal 5'-Phosphate / PLP) → Compare Vitamin B2 (Riboflavin) vs. Vitamin B7 (Biotin / Vitamin H) → Compare Vitamin B2 (Riboflavin) vs. Vitamin B9 (Folate & Folic Acid) → Compare Vitamin B2 (Riboflavin) vs. Vitamin D3 (Cholecalciferol) → Compare Vitamin B2 (Riboflavin) vs. Vitamin E (d-Alpha-Tocopherol) → Compare Vitamin B2 (Riboflavin) vs. Vitamin K1 (Phylloquinone) → Compare Vitamin B2 (Riboflavin) vs. Zinc (Elemental Zn) →