Gary Watson Naturopath Samford Qld 0421 830 139 [email protected]
Vitamin A – Beta-carotene
| Food | Micrograms (mcg) RAE per serving |
| Beef liver, pan fried, 3 ounces | 6,582 |
| Sweet potato, baked in skin, 1 whole | 1,403 |
| Spinach, frozen, boiled, ½ cup | 573 |
| Pumpkin pie, commercially prepared, 1 piece | 488 |
| Carrots, raw, ½ cup | 459 |
| Ice cream, French vanilla, soft serve, 1 cup | 278 |
| Cheese, ricotta, part skim, 1 cup | 263 |
| Herring, Atlantic, pickled, 3 ounces | 219 |
| Milk, fat free or skim, with added vitamin A & Vit D, 1 cup | 149 |
| Cantaloupe, raw, ½ cup | 135 |
| Peppers, sweet, red, raw, ½ cup | 117 |
| Mangos, raw, 1 whole | 112 |
| Breakfast cereals, fortified with 10% of DV for Vit A, 1 serving | 90 |
| Egg, hard boiled, 1 large | 75 |
| Black-eyed peas (cowpeas), boiled, 1 cup | 66 |
| Apricots, dried, sulfured, 10 halves | 63 |
| Broccoli, boiled, ½ cup | 60 |
| Salmon, sockeye, cooked, 3 ounces | 59 |
| Tomato juice, canned, ¾ cup | 42 |
| Yogurt, plain, low fat, 1 cup | 32 |
| Tuna, light, canned in oil, drained solids, 3 ounces | 20 |
| Baked beans, canned, plain or vegetarian, 1 cup | 13 |
| Summer squash, all varieties, boiled, ½ cup | 10 |
| Chicken, breast meat and skin, roasted, ½ breast | 5 |
| Pistachio nuts, dry roasted, 1 ounce | 4 |
Vitamin C – Ascorbic Acid
| Food | Milligrams (mg) per serving |
| Red pepper, sweet, raw, ½ cup | 95 |
| Orange juice, ¾ cup | 93 |
| Orange, 1 medium | 70 |
| Grapefruit juice, ¾ cup | 70 |
| Kiwifruit, 1 medium | 64 |
| Green pepper, sweet, raw, ½ cup | 60 |
| Broccoli, cooked, ½ cup | 51 |
| Strawberries, fresh, sliced, ½ cup | 49 |
| Brussels sprouts, cooked, ½ cup | 48 |
| Grapefruit, ½ medium | 39 |
| Broccoli, raw, ½ cup | 39 |
| Tomato juice, ¾ cup | 33 |
| Cantaloupe, ½ cup | 29 |
| Cabbage, cooked, ½ cup | 28 |
| Cauliflower, raw, ½ cup | 26 |
| Potato, baked, 1 medium | 17 |
| Tomato, raw, 1 medium | 17 |
| Spinach, cooked, ½ cup | 9 |
| Green peas, frozen, cooked, ½ cup | 8 |
Vitamin D – Cholecalciferol
| Food | Micrograms (mcg) per serving | International Units (IU) per serving |
| Cod liver oil, 1 tablespoon | 34.0 | 1,360 |
| Trout (rainbow), farmed, cooked, 3 ounces | 16.2 | 645 |
| Salmon (sockeye), cooked, 3 ounces | 14.2 | 570 |
| Mushrooms, white, raw, sliced, exposed to UV light, ½ cup | 9.2 | 366 |
| Milk, 2% milkfat, vitamin D fortified, 1 cup | 2.9 | 120 |
| Soy, almond, and oat milks, vitamin D fortified, various brands, 1 cup | 2.5-3.6 | 100-144 |
| Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 1 serving | 2.0 | 80 |
| Sardines (Atlantic), canned in oil, drained, 2 sardines | 1.2 | 46 |
| Egg, 1 large, scrambled** | 1.1 | 44 |
| Liver, beef, braised, 3 ounces | 1.0 | 42 |
| Tuna fish (light), canned in water, drained, 3 ounces | 1.0 | 40 |
| Cheese, cheddar, 1.5 ounce | 0.4 | 17 |
| Mushrooms, portabella, raw, diced, ½ cup | 0.1 | 4 |
| Chicken breast, roasted, 3 ounces | 0.1 | 4 |
| Beef, ground, 90% lean, broiled, 3 ounces | 0 | 1.7 |
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
Vitamin E – Alpha-Tocopherol
| Food | Milligrams (mg) per serving |
| Wheat germ oil, 1 tablespoon | 20.3 |
| Sunflower seeds, dry roasted, 1 ounce | 7.4 |
| Almonds, dry roasted, 1 ounce | 6.8 |
| Sunflower oil, 1 tablespoon | 5.6 |
| Safflower oil, 1 tablespoon | 4.6 |
| Hazelnuts, dry roasted, 1 ounce | 4.3 |
| Peanut butter, 2 tablespoons | 2.9 |
| Peanuts, dry roasted, 1 ounce | 2.2 |
| Corn oil, 1 tablespoon | 1.9 |
| Spinach, boiled, ½ cup | 1.9 |
| Broccoli, chopped, boiled, ½ cup | 1.2 |
| Soybean oil, 1 tablespoon | 1.1 |
| Kiwifruit, 1 medium | 1.1 |
| Mango, sliced, ½ cup | 0.7 |
| Tomato, raw, 1 medium | 0.7 |
| Spinach, raw, 1 cup | 0.6 |
https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
Vitamin K – Phylloquinone
| Food | Micrograms (mcg) per serving |
| Natto, 3 ounces (as MK-7) | 850 |
| Collards, frozen, boiled, ½ cup | 530 |
| Turnip greens, frozen, boiled ½ cup | 426 |
| Spinach, raw, 1 cup | 145 |
| Kale, raw, 1 cup | 113 |
| Broccoli, chopped, boiled, ½ cup | 110 |
| Soybeans, roasted, ½ cup | 43 |
| Carrot juice, ¾ cup | 28 |
| Soybean oil, 1 tablespoon | 25 |
| Edamame, frozen, prepared, ½ cup | 21 |
| Pumpkin, canned, ½ cup | 20 |
| Pomegranate juice, ¾ cup | 19 |
| Okra, raw, ½ cup | 16 |
| Salad dressing, Caesar, 1 tablespoon | 15 |
| Pine nuts, dried, 1 ounce | 15 |
| Blueberries, raw, ½ cup | 14 |
| Iceberg lettuce, raw, 1 cup | 14 |
| Chicken, breast, rotisserie, 3 ounces (as MK-4) | 13 |
| Grapes, ½ cup | 11 |
| Vegetable juice cocktail, ¾ cup | 10 |
| Canola oil, 1 tablespoon | 10 |
| Cashews, dry roasted, 1 ounce | 10 |
| Carrots, raw, 1 medium | 8 |
| Olive oil, 1 tablespoon | 8 |
| Ground beef, broiled, 3 ounces (as MK-4) | 6 |
| Figs, dried, ¼ cup | 6 |
| Chicken liver, braised, 3 ounces (as MK-4) | 6 |
| Ham, roasted or pan-broiled, 3 ounces (as MK-4) | 4 |
| Cheddar cheese, 1½ ounces (as MK-4) | 4 |
| Mixed nuts, dry roasted, 1 ounce | 4 |
| Egg, hard boiled, 1 large (as MK-4) | 4 |
| Mozzarella cheese, 1½ ounces (as MK-4) | 2 |
| Milk, 2%, 1 cup (as MK-4) | 1 |
https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
Bioflavonoids
Apples
Apricots
Blackcurrents
Blackberries
Blueberries
Brassica vegetables [esp Brocolli]
Buckwheat
Cherries
Chocolate, dark
Citrus fruit
Fresh herbal teas [esp green & black]
Garlic
Onions
Red wine [resveratrol]
Rosehips
Soy [isoflavones]