Vitamin A in Foods

Food Description	Nutrients per Calorie	Units	Mgs Per Calorie	Food Calorie	Rank
Beef, variety meats and by-products, liver, raw	73.448	mcg_RE	10503	143	1
Chrysanthemum, garland, raw	69.905	mcg_RE	1468	21	2
Carrots, raw	65.419	mcg_RE	2813	43	3
Lamb, variety meats and by-products, liver, raw	53.165	mcg_RE	7390	139	4
Pork, fresh, variety meats & by-products, liver, raw	48.47	mcg_RE	6495	134	5
Mustard spinach, (tendergreen), raw	45	mcg_RE	990	22	6
Watercress, raw	42.727	mcg_RE	470	11	7
Carrots, baby, raw	39.5	mcg_RE	1501	38	8
Pokeberry shoots, (poke), raw	37.826	mcg_RE	870	23	9
Cornsalad, raw	33.762	mcg_RE	709	21	10
Chicken, capons, giblets, raw	33.631	mcg_RE	4372	130	11
Swamp cabbage, (skunk cabbage), raw	33.158	mcg_RE	630	19	12
Veal, variety meats and by-products, liver, raw	33.037	mcg_RE	4427	134	13
Beet greens, raw	32.105	mcg_RE	610	19	14
New Zealand spinach, raw	31.429	mcg_RE	440	14	15
Dandelion greens, raw	31.111	mcg_RE	1400	45	16
Spinach, raw	30.545	mcg_RE	672	22	17
Coriander leaves, raw	29.348	mcg_RE	675	23	18
Cress, garden, raw	29.063	mcg_RE	930	32	19
Grape leaves, raw	29.022	mcg_RE	2699	93	20
Turnip greens, raw	28.148	mcg_RE	760	27	21
Peppers, hot chili, red, raw	26.875	mcg_RE	1075	40	22
Cabbage, chinese (pak-choi), raw	23.077	mcg_RE	300	13	23
Chicken, roasting, giblets, raw	22.654	mcg_RE	2877	127	24
Chicken, broilers or fryers, giblets, raw	21.403	mcg_RE	2654	124	25
Peppers, sweet, red, raw	21.111	mcg_RE	570	27	26
Mustard greens, raw	20.385	mcg_RE	530	26	27
Borage, raw	20	mcg_RE	420	21	28
Celtuce, raw	19.444	mcg_RE	350	18	29
Sweetpotato, raw	19.105	mcg_RE	2006	105	30
Lettuce, cos or romaine, raw	18.571	mcg_RE	260	14	31
Chicken, stewing, giblets, raw	18.548	mcg_RE	3116	168	32
Dock, raw	18.182	mcg_RE	400	22	33
Kale, raw	17.8	mcg_RE	890	50	34
Turkey, all classes, giblets, raw	17.744	mcg_RE	2289	129	35
Chicory greens, raw	17.391	mcg_RE	400	23	36
Chard, swiss, raw	17.368	mcg_RE	330	19	37
Jute, potherb, raw	16.353	mcg_RE	556	34	38
Seaweed, laver, raw	14.857	mcg_RE	520	35	39
Chives, raw	14.5	mcg_RE	435	30	40
Parsley, raw	14.444	mcg_RE	520	36	41
Pumpkin flowers, raw	13	mcg_RE	195	15	42
Collards, raw	12.733	mcg_RE	382	30	43
Amaranth leaves, raw	12.696	mcg_RE	292	23	44
Endive, raw	12.059	mcg_RE	205	17	45
Horseradish-tree leafy tips, raw	11.813	mcg_RE	756	64	46
Taro leaves, raw	11.5	mcg_RE	483	42	47
Squash, winter, all varieties, raw	10.973	mcg_RE	406	37	48
Broccoli, flower clusters, raw	10.714	mcg_RE	300	28	49
Lettuce, looseleaf, raw	10.556	mcg_RE	190	18	50
Pumpkin leaves, raw	10.211	mcg_RE	194	19	51
Arugula, raw	9.48	mcg_RE	237	25	52
Tomatoes, orange, raw	9.375	mcg_RE	150	16	53
Melons, cantaloupe, raw	9.2	mcg_RE	322	35	54
Purslane, raw	8.25	mcg_RE	132	16	55
Chrysanthemum leaves, raw	7.792	mcg_RE	187	24	56
Cabbage, chinese (pe-tsai), raw	7.5	mcg_RE	120	16	57
Lettuce, butterhead, boston, bibb types), raw	7.462	mcg_RE	97	13	58
Kale, scotch, raw	7.381	mcg_RE	310	42	59
Pumpkin, raw	6.154	mcg_RE	160	26	60
Mangos, raw	5.985	mcg_RE	389	65	61
Balsam-pear (bitter gourd), leafy tips, raw	5.767	mcg_RE	173	30	62
Finfish, eel, mixed species, raw	5.668	mcg_RE	1043	184	63
Broccoli, raw	5.5	mcg_RE	154	28	64
Apricots, raw	5.438	mcg_RE	261	48	65
Taro, tahitian, raw	4.659	mcg_RE	205	44	66
Finfish, tuna, fresh, bluefin, raw	4.549	mcg_RE	655	144	67
Pitanga, (surinam-cherry), raw	4.545	mcg_RE	150	33	68
Cabbage, savoy, raw	3.704	mcg_RE	100	27	69
Cowpeas, young pods with seeds, raw	3.636	mcg_RE	160	44	70
Fireweed, leaves, raw	3.495	mcg_RE	360	103	71
Loquats, raw	3.255	mcg_RE	153	47	72
Persimmons, japanese, raw	3.1	mcg_RE	217	70	73
Oheloberries, raw	2.964	mcg_RE	83	28	74
Tomatoes, red, ripe, raw, year round average	2.952	mcg_RE	62	21	75
Sweetpotato leaves, raw	2.943	mcg_RE	103	35	76
Pepper, serrano, raw	2.938	mcg_RE	94	32	77
Lettuce, iceberg (includes crisphead types), raw	2.75	mcg_RE	33	12	78
Tomatoes, green, raw	2.667	mcg_RE	64	24	79
Nopales, raw	2.563	mcg_RE	41	16	80
Cherries, sour, red, raw	2.56	mcg_RE	128	50	81
Asparagus, raw	2.522	mcg_RE	58	23	82
Beef, variety meats and by-products, kidneys, raw	2.467	mcg_RE	264	107	83
Cowpeas, leafy tips, raw	2.448	mcg_RE	71	29	84
Acerola, (west indian cherry), raw	2.406	mcg_RE	77	32	85
Peppers, sweet, green, raw	2.333	mcg_RE	63	27	86
Balsam-pear (bitter gourd), pods, raw	2.235	mcg_RE	38	17	87
Beans, snap, green, raw	2.161	mcg_RE	67	31	88
Egg, duck, whole, fresh, raw	2.157	mcg_RE	399	185	89
Tangerines, (mandarin oranges), raw	2.091	mcg_RE	92	44	90
Finfish, mackerel, king, raw	2.076	mcg_RE	218	105	91
Egg, goose, whole, fresh, raw	2.076	mcg_RE	384	185	92
Gourd, dishcloth (towelgourd), raw	2.05	mcg_RE	41	20	93
Brussels sprouts, raw	2.047	mcg_RE	88	43	94
Okra, raw	2	mcg_RE	66	33	95
Finfish, sturgeon, mixed species, raw	2	mcg_RE	210	105	96
Peppers, hot chili, green, raw	1.925	mcg_RE	77	40	97
Yardlong bean, raw	1.83	mcg_RE	86	47	98
Shallots, raw	1.653	mcg_RE	119	72	99
Cucumber, with peel, raw	1.615	mcg_RE	21	13	100
Rutabagas, raw	1.611	mcg_RE	58	36	101
Guavas, common, raw	1.549	mcg_RE	79	51	102
Nectarines, raw	1.51	mcg_RE	74	49	103
Carambola, (starfruit), raw	1.485	mcg_RE	49	33	104
Mollusks, cuttlefish, mixed species, raw	1.418	mcg_RE	112	79	105
Groundcherries, (cape-gooseberries or poha), raw	1.358	mcg_RE	72	53	106
Egg, whole, raw, fresh	1.282	mcg_RE	191	149	107
Pepper, banana, raw	1.259	mcg_RE	34	27	108
Peaches, raw	1.256	mcg_RE	54	43	109
Onions, spring, scallions (incl. tops and bulb), raw	1.219	mcg_RE	39	32	110
Mollusks, clam, mixed species, raw	1.216	mcg_RE	90	74	111
Finfish, wolffish, Atlantic, raw	1.177	mcg_RE	113	96	112
Watermelon, raw	1.156	mcg_RE	37	32	113
Mollusks, oyster, Pacific, raw	1	mcg_RE	81	81	114
Squash, summer, all varieties, raw	1	mcg_RE	20	20	115
Lamb, variety meats & by-products, kidneys, raw	0.979	mcg_RE	95	97	116
Egg, turkey, whole, fresh, raw	0.971	mcg_RE	166	171	117
Finfish, bluefish, raw	0.96	mcg_RE	119	124	118
Veal, variety meats and by-products, kidneys, raw	0.929	mcg_RE	92	99	119
Plantains, raw	0.926	mcg_RE	113	122	120

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