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]