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 โ€“ not cooked or frozen โ€“ 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