Gary Watson Naturopath Samford   Qld 0421 830 139   [email protected]

 

A     C     D     E     K     Bioflavonoids

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

 

A     C     D     E     K     Bioflavonoids

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

 

A     C     D     E     K     Bioflavonoids

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/

 

A     C     D     E     K     Bioflavonoids

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/

 

A     C     D     E     K     Bioflavonoids

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/

 

A     C     D     E     K     Bioflavonoids

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]