Some science behind the scenes

Vitamin A food sources

Description	Vitamin A, RAE (µg) Value Per
Fish oil, cod liver	30,000.00
Veal, variety meats and by-products, liver, cooked, braised	21,145.00
Veal, variety meats and by-products, liver, cooked, pan-fried	20,074.00
Duck, domesticated, liver, raw	11,984.00
Veal, variety meats and by-products, liver, raw	11,707.00
Turkey, liver, all classes, cooked, simmered	10,751.00
Beef, variety meats and by-products, liver, cooked, braised	9,442.00
Goose, liver, raw	9,309.00
Liver sausage, liverwurst, pork	8,308.00
Turkey, liver, all classes, raw	8,058.00
Lamb, variety meats and by-products, liver, cooked, pan-fried	7,782.00
Beef, variety meats and by-products, liver, cooked, pan-fried	7,744.00
Lamb, variety meats and by-products, liver, cooked, braised	7,491.00
Lamb, variety meats and by-products, liver, raw	7,391.00
Pork, fresh, variety meats and by-products, liver, raw	6,502.00
Pork, fresh, variety meats and by-products, liver, cooked, braised	5,405.00
Liver cheese, pork	5,252.00
Beef, variety meats and by-products, liver, raw	4,968.00
Turkey, whole, giblets, cooked, simmered	4,619.00
Pate, truffle flavor	4,505.00

Chicken, capons, giblets, raw	4,374.00
Chicken, liver, all classes, cooked, pan-fried	4,296.00
Liverwurst spread	4,091.00
Chicken, capons, giblets, cooked, simmered	3,984.00
Chicken, liver, all classes, cooked, simmered	3,981.00
Turkey, whole, giblets, raw	3,939.00
Chicken, broilers or fryers, giblets, cooked, fried	3,582.00
Chicken, liver, all classes, raw	3,296.00
Chicken, stewing, giblets, raw	3,152.00
Chicken, roasting, giblets, raw	2,880.00
Chicken, stewing, giblets, cooked, simmered	2,864.00
Chicken, broilers or fryers, giblets, raw	2,657.00
Spices, paprika	2,463.00
Chicken, roasting, giblets, cooked, simmered	2,443.00
Spices, pepper, red or cayenne	2,081.00
Chicken, broilers or fryers, giblets, cooked, simmered	1,753.00

Spices, chili powder	1,483.00
Grape leaves, raw	1,376.00
Peppers, hot chile, sun-dried	1,324.00
Fish, eel, mixed species, cooked, dry heat	1,137.00

Sweet potato, frozen, cooked, baked, without salt	1,043.00
Fish, eel, mixed species, raw	1,043.00
Pate de foie gras, canned (goose liver pate), smoked	1,001.00
Pate, goose liver, smoked, canned	1,001.00
Sweet potato, cooked, baked in skin, without salt	961.00
Sweet potato, cooked, baked in skin, with salt	961.00

Carrots, cooked, boiled, drained, without salt	852.00
Carrots, cooked, boiled, drained, with salt	852.00
Carrots, frozen, cooked, boiled, drained, without salt	846.00
Carrots, frozen, cooked, boiled, drained, with salt	846.00
Carrots, raw	835.00

Fish, tuna, fresh, bluefin, cooked, dry heat	757.00
Kale, frozen, cooked, boiled, drained, without salt	735.00
Kale, frozen, cooked, boiled, drained, with salt	735.00
Dandelion greens, cooked, boiled, drained, with salt	727.00

Sweet potato, raw, unprepared	709.00
Carrots, baby, raw	690.00
Butter, salted	684.00
Butter, whipped, with salt	684.00
Butter, without salt	684.00
Kale, cooked, boiled, drained, without salt	681.00
Kale, cooked, boiled, drained, with salt	681.00
Fish, tuna, fresh, bluefin, raw	655.00

Apricots, dehydrated (low-moisture), sulfured, uncooked	633.00
Mustard greens, cooked, boiled, drained, without salt	618.00
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt	603.00
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt	603.00
Spinach, frozen, chopped or leaf, unprepared	586.00

Turnip greens, raw	579.00
Collards, frozen, chopped, cooked, boiled, drained, without salt	575.00
Collards, frozen, chopped, cooked, boiled, drained, with salt	575.00
Squash, winter, butternut, cooked, baked, without salt	558.00
Squash, winter, butternut, cooked, baked, with salt	558.00
Turnip greens, frozen, cooked, boiled, drained, without salt	538.00
Turnip greens, frozen, cooked, boiled, drained, with salt	538.00
Squash, winter, butternut, raw	532.00

Mustard greens, cooked, boiled, drained, with salt	527.00
Spinach, cooked, boiled, drained, without salt	524.00
Spinach, cooked, boiled, drained, with salt	524.00
Dandelion greens, raw	508.00

Kale, raw	500.00
Mustard spinach, (tendergreen), raw	495.00
Cheese, goat, hard type	486.00

Spinach, raw	469.00

Collards, frozen, chopped, unprepared	459.00

Cheese, pasteurized process, cheddar or American, fat-free	440.00
Lettuce, cos or romaine, raw	436.00

Pumpkin, raw	426.00
Parsley, fresh	421.00
Beef, variety meats and by-products, kidneys, raw	419.00
Pumpkin pie mix, canned	415.00
Mustard spinach, (tendergreen), cooked, boiled, drained, without salt	410.00
Mustard spinach, (tendergreen), cooked, boiled, drained, with salt	410.00
Cheese, goat, semisoft type	407.00
Seaweed, Canadian Cultivated	406.00
Spices, marjoram, dried	403.00

Egg, yolk, raw, frozen, pasteurized	395.00
Lambsquarters, cooked, boiled, drained, without salt	391.00
Lambs quarters, cooked, boiled, drained, with salt	391.00
Dill weed, fresh	386.00
Beet greens, cooked, boiled, drained, without salt	383.00
Beet greens, cooked, boiled, drained, with salt	383.00
Egg, yolk, raw, fresh	381.00
Turnip greens, cooked, boiled, drained, without salt	381.00
Turnip greens, cooked, boiled, drained, with salt	381.00

Collards, cooked, boiled, drained, without salt	380.00
Collards, cooked, boiled, drained, with salt	380.00
Lettuce, red leaf, raw	375.00
Lettuce, green leaf, raw	370.00
Cheese, cream	366.00
Mustard greens, frozen, cooked, boiled, drained, without salt	354.00
Mustard greens, frozen, cooked, boiled, drained, with salt	354.00

Cress, garden, raw	346.00
Dandelion greens, cooked, boiled, drained, without salt	342.00
Cheese, limburger	340.00
Coriander (cilantro) leaves, raw	337.00
Squash, winter, hubbard, baked, without salt	335.00
Squash, winter, hubbard, baked, with salt	335.00
Cheese, gjetost	334.00
Chicken, stewing, meat and skin, and giblets and neck, raw	331.00
Beet greens, raw	316.00
Cheese, port de salut	315.00
Swamp cabbage, (skunk cabbage), raw	315.00

Spices, bay leaf	309.00
Chard, swiss, raw	306.00
Chard, swiss, cooked, boiled, drained, without salt	306.00
Chard, swiss, cooked, boiled, drained, with salt	306.00
Cheese spread, cream cheese base	302.00

Cheese, goat, soft type	288.00
Pumpkin, cooked, boiled, drained, without salt	288.00
Pumpkin, cooked, boiled, drained, with salt	288.00
Chicory greens, raw	286.00
Fish, cisco, smoked	283.00
Malted drink mix, natural, with added nutrients, powder, prepared with whole milk	281.00
Fish, sturgeon, mixed species, smoked	280.00
Cream, fluid, light whipping	279.00
Chicken, capons, meat and skin and giblets and neck, raw	272.00
Cheese, caraway	271
Cheese, gruyere	271.00

Fish, caviar, black and red, granular	271.00
Cheese, cheddar	265.00
Cheese, colby	264.00
Basil, fresh	264.00
Grape leaves, canned	263.00
Fish, sturgeon, mixed species, cooked, dry heat	263.00
Cheese, fontina	261.00
Squash, winter, all varieties, cooked, baked, without salt	261.00
Squash, winter, all varieties, cooked, baked, with salt	261.00
Seaweed, laver, raw	260.00
Swamp cabbage, cooked, boiled, drained, without salt	260.00
Swamp cabbage, cooked, boiled, drained, with salt	260.00
Fish, herring, Atlantic, pickled	258.00
Spices, savory, ground	257.00