Vitamin A Comparison List
Units are given in RE (retinol equivalents) per gram of food. Be sure to thoroughly wash all fruits and vegetables. In almost all cases, we recommend fresh - not cooked or frozen - fruits and vegetables.|
|
Food
Item |
RE |
|
| Carrots |
28.12 |
||
| Carrot
Juice |
25.68 |
||
| Sweet
Potato (baked) |
21.82 |
||
| Dandelion
Greens |
14.00 |
||
| Japaleno
Peppers |
10.75 |
||
| Kale |
8.87 |
||
| Spinach |
8.00 |
||
| Chard |
7.19 |
||
| Squash
(butternut) |
7.00 |
||
| Beet
Greens |
6.10 |
||
| Peppers
(sweet red) |
5.70 |
||
| Mustard
Greens |
5.30 |
||
| Parsley |
5.30 |
||
| Onion
Sprig |
5.00 |
||
| Watercress |
4.70 |
||
| Dock |
4.00 |
||
| Squash
(hubbard) |
4.00 |
||
| Mango |
3.89 |
||
| Collard
Greens |
3.33 |
||
| Canteloupe |
3.23 |
||
| Amaranth
Leaves |
2.96 |
||
| Lettuce
(romaine) |
2.60 |
||
| Passionfruit |
2.41 |
||
| Persimmon |
2.17 |
||
| Escarole
(curly endive) |
2.04 |
||
| Papaya |
2.01 |
||
| Broccolli |
1.55 |
||
| Lettuce
(looseleaf) |
1.89 |
||
| Tomato |
1.13 |
||
| Pumpkin
(fresh cooked) |
1.08 |
||
| Savoy |
1.00 |
||
| Lettuce
(butterhead) |
.96 |
||
| Green
Peas |
.92 |
||
| Asparagus |
.91 |
||
| Peppers
(hot green) |
.77 |
||
| Nectarines |
.74 |
||
| Green
Snap Beans |
.67 |
||
| Peaches |
.54 |
||
| Peppers
(sweet green) |
.54 |
||
| Squash
(baked acorn) |
.43 |
||
| Watermelon |
.37 |
||
| Squash
(zucchinni) |
.34 |
||
| Plum |
.32 |
||
| Bok
Choy |
.30 |
||
| Corn
(yellow) (Corn, white, has little if any Vitamin A) |
.28 |
||
| Grapefruit,
pink |
.26 |
||
| Squash
(boiled acorn) |
.25 |
||
| Cherry |
.22 |
||
| Green
Peas (with pods) |
.20 |
||
| Orange
juice (fresh) |
.20 |
||
| Blackberry |
.17 |
||
| Kiwi |
.17 |
||
| Cabbage |
.13 |
||
| Squash
(spaghetti) |
.11 |
||
| Raspberry |
.10 |
||
| Blueberry |
.10 |
||
| Leak |
.09 |
||
| Loganberry |
.08 |
||
| Grapes
(10=1 gram) |
.08 |
||
| Banana |
.08 |
||
| Apple
(with peel) |
.05 |
||
| Honeydew
Melon |
.04 |
||
| Strawberry |
.03 |
||
| Pear |
.02 |
||
| Grapefruit
(white) |
.01 |
||
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