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

Vitamin B2 (Riboflavin) vs. Zinc (Elemental Zn)

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

Comparing:
Vitamin B2 (Riboflavin)
Zinc (Elemental Zn)
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 →
Zinc (Elemental Zn) →

Zinc is an essential trace mineral serving as a structural component in over 2,000 transcription factor 'zinc finger' proteins and catalytic cofactor for 300+ enzymes. Adult RDA is 11mg (men) / 8mg (women), with a Tolerable Upper Limit of 40mg/day.

View full Zinc (Elemental Zn) spec sheet →

Specification Comparison Table

9 Parameters
Parameter / Spec
Vitamin B2 (Riboflavin)
Zinc (Elemental Zn)
Nutrient Type
Water-Soluble Isoalloxazine Vitamin Essential Trace Mineral
Adult RDA / RDI
1.3 mg / day (Men) / 1.1 mg / day (Women) 11 mg / day (Men) / 8 mg / day (Women)
Tolerable Upper Limit (UL)
None Established (Saturates intestinal absorption at ~27mg; excreted as harmless bright yellow urine) 40 mg / day (Chronic excess induces copper deficiency)
Chemical Forms
Riboflavin, Riboflavin-5'-Phosphate (FMN), Flavin Adenine Dinucleotide (FAD) Zinc Picolinate, Bisglycinate, Gluconate, Sulfate, Oxide
Primary Biological Function
Complex I and Complex II mitochondrial electron transport chain cytochromes, Glutathione Reductase, B6/Folate activation Zinc finger DNA transcription factors, Superoxide Dismutase (SOD1), Carbonic anhydrase, Testosterone synthesis, Phagocytosis
Deficiency Condition
Ariboflavinosis (Angular cheilitis / cracked lip corners, glossitis / magenta tongue, seborrheic dermatitis) Impaired immunity, Hypogonadism, Delayed wound healing, Alopecia, Loss of taste/smell (Anosmia/Ageusia)
Top Whole Food Sources
Beef Liver, Dairy Milk, Greek Yogurt, Eggs, Almonds, Portobello Mushrooms, Spinach Eastern Oysters, Beef Chuck, Crab, Pumpkin Seeds, Hemp Hearts, Chickpeas
Photodegradation Vulnerability
Extremely light-sensitive (dairy milk stored in clear glass loses 50% riboflavin within 2 hours of sunlight exposure) —
Copper Balance Warning
— High zinc stimulates intestinal metallothionein which binds copper, risking microcytic anemia if copper is unsupplemented

Other Alternatives to Compare

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