Minerals and Nutrients aka Vitamins?

So I was wondering a couple of things maybe the community could help me figure out a way to do it with out getting multi. vitamin pills.
Question 1. What are the most important Vitamins the body needs for both men and women.
I've tried to look online but I can never get an accurate reading and I am always finding different vitamins and most just say go get multi. vitamin pills. I would like to avoid that because most of the time for he price these pills are they do not work that well...

Question 2. How to know what foods to eat in order to get the needed vitamins and nutrients needed for the day?
I've looked online for any list of foods with the vitamins they provide and I am not able to find anything. so if anyone can help I would appreciate it....