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)(white corn 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