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Vitamin A (IU) Content Rich Natural Raw Foods


No.
Food Name
IU
(in 100g food)
1 Carrots 16811.111
2 Carrots, baby 13790
3 Spinach 9380
4 Parsley 8420
5 Lettuce, green leaf 7410
6 Lettuce, cos or romaine 5807.142
7 Chives 4366.666
8 Melons, cantaloupe 3381.875
9 Lettuce, butterhead (includes boston and bibb types) 3306.666
10 Peppers, sweet, red 3131.092
11 Broccoli, flower clusters 3000
12 Endive 2168
13 Apricots 1925.714
14 Egg, yolk, fresh 1439.759
15 Shallots 1190
16 Peppers, hot chili, green 1180
17 Grapefruit, pink and red, all areas 1150.406
18 Plantains 1126.815
19 Cabbage, red 1115.714
20 Papayas 1094.285
21 Cabbage, savoy 1000
22 Onions, spring or scallions (includes tops and bulb) 997
23 Toaster pastries, fruit (includes apple, blueberry, cherry, stberry) 965.384
24 Peppers, hot chili, red 951.111
25 Tomatoes, red, ripe, year round average 835.294
26 Mangos 764.848
27 Tangerines, (mandarin oranges) 680.952
28 Broccoli 622.727
29 Watermelon 568.881
30 Lettuce, iceberg (includes crisphead types) 501.818
31 Egg, whole, fresh 488
32 Celery 450
33 Grapefruit juice, pink 440.08
34 Peppers, sweet, green 370
35 Plums 345.454
36 Nectarines 332.352
37 Peaches 325.882
38 Mollusks, clam, mixed species 300
39 Oranges, all commercial varieties 225
40 Blackberries 213.888
41 Orange juice 200
42 Squash, summer, all varieties 200
43 Cabbage 171.428
44 Alfalfa seeds, sprouted 154.545
45 Avocados, California 148.148
46 Avocados, Florida 141.093
47 Seaweed, kelp 120
48 Tomatillos 114.705
49 Cucumber, with peel 104.983
50 Mollusks, oyster, eastern, wild 100
51 Kiwi fruit, (chinese gooseberries), fresh 86.842
52 Cucumber, peeled 72.142
53 Grapes, red or green (european type varieties, such as, Thompson seedless) 66.25
54 Cherries, sweet 64.705
55 Bananas 64
56 Carambola, (starfruit) 61.538
57 Pineapple, all varieties 56.129
58 Apples, with skin 54.347
59 Blueberries 53.793
60 Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, stberry) 50.704
61 Melons, honeydew 50
62 Lime juice 50
63 Apples, without skin 38.181
64 Raspberries 33.333
65 Grapefruit juice, white 33.198
66 Grapefruit, white, all areas 33.05
67 Stberries, frozen, sweetened, sliced 23.921
68 Pears 22.891
69 Lemons, without peel 22.413
70 Barley, pearled 22
71 Mung beans, mature seeds, sprouted 21.153
72 Jerusalem-artichokes 20
73 Lemon juice 19.148
74 Cauliflower 15.384
75 Stberries 8.333
76 Onions 1.875


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