| |
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 |
134-235 |
| Carrot juice, ?/font> cup |
1692 |
71 |
| Sweetpotato with peel, baked, 1 medium |
1096 |
103 |
| Pumpkin, canned, ?/font> cup |
953 |
42 |
| Carrots, cooked from fresh, ?/font> cup |
671 |
27 |
| Spinach, cooked from frozen, ?/font> cup |
573 |
30 |
| Collards, cooked from frozen, ?/font> cup |
489 |
31 |
| Kale, cooked from frozen, ?/font> cup |
478 |
20 |
| Mixed vegetables, canned, ?/font> cup |
474 |
40 |
| Turnip greens, cooked from frozen, ?/font> cup |
441 |
24 |
| Instant cooked cereals, fortified, prepared, 1 packet |
285-376 |
75-97 |
| Various ready-to-eat cereals, with added vit. A, ~1 oz |
180-376 |
100-117 |
| Carrot, raw, 1 small |
301 |
20 |
| Beet greens, cooked, ?/font> cup |
276 |
19 |
| Winter squash, cooked, ?/font> cup |
268 |
38 |
| Dandelion greens, cooked, ?/font> cup |
260 |
18 |
| Cantaloupe, raw, ?/font> medium melon |
233 |
46 |
| Mustard greens, cooked, ?/font> cup |
221 |
11 |
| Pickled herring, 3 oz |
219 |
222 |
| Red sweet pepper, cooked, ?/font> cup |
186 |
19 |
| Chinese cabbage, cooked, ?/font> cup |
180 |
10 |
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. |
|
|
|
 |
