Food

Serving Size

Vitamin A (IU)

carrot juice (canned)

8 fl oz (236g)

45133 (903%)

sweet potato, without skin (cooked)

1 medium (151g)

23767 (475%)

sweet potato (baked, with skin)

1 medium (114g)

21909 (438%)

sweet potato (raw)

1 medium (130g)

18443 (369%)

carrots (cooked)

1/2 cup (78g)

13286 (266%)

squash, winter, butternut (baked)

1/2 cup (102.5g)

11434 (229%)

carrots, baby (raw)

8 carrots (80g)

11032 (221%)

kale (raw)

1 cup (67g)

10302 (206%)

carrots (raw)

1/2 cup (61g)

10191 (204%)

spinach (cooked)

1/2 cup (90g)

9433 (189%)

kale (cooked)

1/2 cup (65g)

8854 (177%)

broccoli, leaves (raw)

50g

8000 (160%)

collards (cooked)

1/2 cup (95g)

7708 (154%)

squash, winter, butternut (raw)

1/2 cup (70g)

7441 (149%)

lambsquarters (cooked)

1/2 cup (90g)

7034 (141%)

turnip greens (raw)

1 cup (55g)

6373 (127%)

squash, winter, hubbard (baked)

1/2 cup (102.5g)

6186 (124%)

pumpkin (cooked)

1/2 cup mashed (122.5g)

6115 (122%)

mustard greens (raw)

1 cup (56g)

5880 (118%)

dandelion greens (raw)

1 cup (55g)

5589 (112%)

beet greens (cooked)

1/2 cup (72g)

5511 (110%)

turnip greens (cooked)

1/2 cup (72g)

5490 (110%)

chard, swiss (cooked)

1/2 cup (87.5g)

5358 (107%)

lambsquarters (raw)

40g

4640 (93%)

mustard greens (cooked)

1/2 cup (70g)

4426 (89%)

borage (cooked)

100g

4385 (88%)

pumpkin (raw)

1/2 cup (58g)

4283 (86%)

lettuce, cos or romaine (raw)

1 cup (47g)

4094 (82%)

grape leaves(raw)

1 cup (14g)

3853 (77%)

borage (raw)

1 cup (89g)

3738 (75%)

cabbage, Chinese (pak-choi) (cooked)

1/2 cup (85g)

3612 (72%)

dandelion greens (cooked)

1/2 cup (52.5g)

3589 (72%)

cress, garden (raw)

1 cup (50g)

3458 (69%)

broccoli raab (cooked)

75g

3400 (68%)

apricot nectar (canned)

8 fl oz (251.2g)

3306 (66%)

cress, garden (cooked)

1/2 cup (68g)

3161 (63%)

cabbage, Chinese (pak-choi) (raw)

1 cup (70g)

3128 (63%)

horseradish-tree, leafy tips (cooked)

1 cup (42g)

2945 (59%)

apricot (canned, with skin)

4 halves (144g)

2821 (56%)

spinach (raw)

1 cup (30g)

2813 (56%)

melon (cantaloupe)

1/2 cup (80g)

2706 (54%)

lettuce, green leaf (raw)

1 cup (36g)

2666 (53%)

dock (raw)

1/2 cup (66.5g)

2660 (53%)

beet greens (raw)

1 cup (38g)

2404 (48%)

collards (raw)

1 cup (36g)

2400 (48%)

passion-fruit juice, yellow (raw)

8 fl oz (247.2g)

2331 (47%)

chard, swiss (raw)

1 cup (36g)

2202 (44%)

broccoli, flower clusters (raw)

1 cup (71g)

2130 (43%)

lettuce, red leaf (raw)

1 cup (28g)

2098 (42%)

peppers, sweet, red (cooked)

1/2 cup (68g)

2000 (40%)

cherries, sour

1 cup (155g)

1989 (40%)

cherries, sour (canned)

1 cup (244g)

1840 (37%)

amaranth leaves (cooked)

1/2 cup (66g)

1828 (37%)

lettuce, butterhead (raw)

1 cup (55g)

1822 (36%)

fiddlehead ferns (raw)

50g

1808 (36%)

passion-fruit juice, purple (raw)

8 fl oz (247.2g)

1772 (35%)

dock (cooked)

50g

1737 (35%)

mango nectar (canned)

8 fl oz (251g)

1737 (35%)

peas, green (frozen, cooked)

1/2 cup (80g)

1680 (34%)

tomato, orange (raw)

1 tomato (111g)

1661 (33%)

chicory greens (raw)

1 cup (29g)

1658 (33%)

horseradish-tree, leafy tips (raw)

1 cup (21g)

1588 (32%)

peppers, sweet, red (raw)

1/2 cup (46g)

1440 (29%)

grapefruit (pink and red)

1/2 fruit (123g)

1414 (28%)

peppers, sweet, red (sauteed)

50g

1380 (28%)

persimmon, Japanese

1/2 fruit (84g)

1367 (27%)

taro leaves (raw)

1 cup (28g)

1351 (27%)

apricot

2 fruit (70g)

1348 (27%)

cherries, sour (frozen)

1 cup (155g)

1348 (27%)

chrysanthemum, garland (cooked)

1/2 cup (50g)

1286 (26%)

acerola juice (raw)

8 fl oz (241.6g)

1230 (25%)

loquats

5 fruit(80g)

1222 (24%)

broccoli (cooked)

1/2 cup (78g)

1207 (24%)

tangerine (mandarin)

2 fruit (84g)

1199 (24%)

apricot (dried)

1/4 cup (32.5g)

1171 (23%)

paprika

1 tsp (2.3g)

1133 (23%)

watercress (raw)

1 cup (34g)

1085 (22%)

endive (raw)

1 cup (50g)

1084 (22%)

purslane (cooked)

1/2 cup (57.5g)

1065 (21%)

broccoli raab (raw)

1 cup (40g)

1049 (21%)

peach (canned)

2 halves (196g)

1043 (21%)

tomato, red (raw)

1 tomato (123g)

1025 (21%)

squash, summer, crookneck and straightneck (cooked)

1/2 cup (90g)

1005 (20%)

squash, summer, zucchini, with skin (cooked)

1/2 cup (90g)

1005 (20%)

soymilk (fortified)

8 fl oz (243g)

955 (19%)

papaya nectar (canned)

8 fl oz (249.6g)

901 (18%)

mango

1/2 cup (82.5g)

893 (18%)

peach (dried)

1/4 cup (40g)

865 (17%)

watermelon

1 cup (152g)

865 (17%)

grapefruit juice, pink (raw)

1 fruit yield (196g)

862 (17%)

plantain (raw)

1/2 cup (74g)

834 (17%)

fireweed, leaves (raw)

1 cup (23g)

828 (17%)

peas, edible-podded (cooked)

1/2 cup (80)

824 (16%)

tomato juice (canned)

6 fl oz (182g)

819 (16%)

amaranth leaves (raw)

1 cup (28g)

817 (16%)

chili powder

1 tsp (2.7g)

801 (16%)

cabbage, red (raw)

1 cup (70g)

781 (16%)

papaya

1/2 fruit (78.5g)

746 (15%)

groundcherries

100g

720 (14%)

cabbage, savoy (raw)

1 cup (70g)

700 (14%)

plantain (cooked)

1/2 cup (77g)

700 (14%)

passion-fruit

3 fruit (54g)

687 (14%)

Brussels sprouts (raw)

1 cup (88g)

664 (13%)

cowpeas, immature seeds

1/2 cup (82.5g)

653 (13%)

cabbage, savoy (cooked)

1/2 cup (72.5g)

645 (13%)

peach nectar (canned)

8 fl oz (248.8g)

642 (13%)

peas, green (cooked)

1/2 cup (80g)

641 (13%)

tangerine juice (raw)

8 fl oz (247.2g)

625 (13%)

Brussels sprouts (cooked)

1/2 cup (78g)

604 (12%)

asparagus (cooked)

4 spears (60g)

604 (12%)

chrysanthemum, garland (raw)

1 cup (25g)

580 (12%)

purslane (raw)

1 cup (43g)

568 (11%)

broccoli (raw)

1 cup (91g)

567 (11%)

chili peppers, hot, green, raw

1 pepper (45g)

531 (11%)

laver (raw)

2 tbsp (10g)

520 (10%)

parsley, freeze-dried

2 tbsp (0.8g)

506 (10%)

soy margarine, hard, hydrogenated

1 tbsp (14.1g)

504 (10%)

soy margarine spread (70% fat)

2 tbsp (14g)

500 (10%)

rice drink ⁽¹⁾

8 fl oz (240g)

499 (10%)

orange juice (raw)

8 fl oz (248g)

496 (10%)

peach

1 fruit (150g)

489 (10%)

mammy-apple

1/4 fruit (211.5g)

486 (10%)

asparagus (raw)

4 spears (64g)

484 (10%)

onions, young greens (raw, tops only)

1 stalk (12g)

480 (10%)

arugula (raw)

1 cup (20g)

475 (10%)