Folate is what you find naturally in Green veggies, potatoes and most vegetables. Folic acid is the man made version of it . Just as I told Wanna, the fake vitamins and minerals(Folic acid is fake) are absorbed but just much less than natural versions tht we have attempted to replicate but poorly. Basically there are very few vitamins that are man made and easily absorbed- vitamin c is one of the exceptions. Most of it is absorbed even man made absorbic acid.
Your diet doesn't have to great but try to add in healthy snacks like nuts, fruits, and veg at least once a day. Even a baked potato is healthy - don't let them fool you. Try smoothies or fruit salads(add some spinach to a smoothie, it will be green but not change the fruity flavor at all)
Wanna, for low iron make sure you eat some red meats- specially things like Chicken liver and beef liver(tons of iron I lived on liver after my miscarriage but I have a nice local rancher I buy pasture raised, low fat, low cholesterol, beef from)Spinach, beans, shell fish, pumpkin and most guard seeds or olives are also very high in iron. Cereal is generally fortified with iron as well(not as good as natural but still fairly well absorbed.)