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Food Sources of Vitamin A
Food
Sources of Vitamin A
ranked by micrograms Retinol Activity Equivalents (RAE) of vitamin A
per
standard amount; also calories in the standard amount. (All are ≥ 20%
of RDA
for adult men, which is 900 mg/day RAE.)
|
Food, Standard Amount
|
Vitamin A
(μg RAE)
|
Calories
|
|
Organ meats (liver,
giblets), various, cooked, 3 oza
|
1490-9126
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134-235
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Carrot juice, ¾
cup
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1692
|
71
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Sweet potato with peel,
baked, 1 medium
|
1096
|
103
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Pumpkin, canned, ½
cup
|
953
|
42
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Carrots, cooked from
fresh, ½ cup
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671
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27
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Spinach, cooked from
frozen, ½ cup
|
573
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30
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Collards, cooked from
frozen, ½ cup
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489
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31
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Kale, cooked from frozen,
½ cup
|
478
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20
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Mixed vegetables, canned,
½ cup
|
474
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40
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Turnip greens, cooked
from frozen, ½ cup
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441
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24
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Instant cooked cereals,
fortified, prepared, 1 packet
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285-376
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75-97
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Various ready-to-eat
cereals, with added vit. A, ~1 oz
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180-376
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100-117
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Carrot, raw, 1 small
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301
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20
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Beet greens, cooked,
½ cup
|
276
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19
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Winter squash, cooked,
½ cup
|
268
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38
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Dandelion greens, cooked,
½ cup
|
260
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18
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Cantaloupe, raw, ¼
medium melon
|
233
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46
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Mustard greens, cooked,
½ cup
|
221
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11
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Pickled herring, 3 oz
|
219
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222
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Red sweet pepper, cooked,
½ cup
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186
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19
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Chinese cabbage, cooked,
½ cup
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180
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10
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a
High in cholesterol.
Source: Nutrient values from Agricultural Research Service (ARS)
Nutrient
Database for Standard Reference, Release 17. Foods are from ARS single
nutrient
reports, sorted in descending order by nutrient content in terms of
common household
measures. Food items and weights in the single nutrient reports are
adapted
from those in 2002 revision of USDA Home and Garden Bulletin No. 72,
Nutritive
Value of Foods. Mixed dishes and multiple preparations of the same food
item
have been omitted from this table.
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