Nutrient Ranking Tool

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200 Foods Highest in Carotene, beta

Ranked by a Common Serving Size
10800mcg Carotene, beta = 100% RDA
  1. Boiled Sweet Potatoes
    (Sweet Potato Cooked Boiled Without Skin)
    30976.3mcg (287% RDA) in 1 cup, mashed
    Database: Standard Release (Common) View
  2. Canned Pumpkin
    (Pumpkin Canned Without Salt)
    17003mcg (157% RDA) in 1 cup
    Database: Standard Release (Common) View
  3. Acai Berry Drink Fortified
    15385.4mcg (142% RDA) in 8 fl oz
    Database: Standard Release (Common) View
  4. Mashed Sweet Potatoes
    (Sweet Potato Canned Mashed)
    13308.5mcg (123% RDA) in 1 cup
    Database: Standard Release (Common) View
  5. Baked Sweet Potatoes
    (Sweet Potato Cooked Baked In Skin Flesh Without Salt)
    13120.3mcg (121% RDA) in 1 medium (2 inch dia, 5 inch long, raw)
    Database: Standard Release (Common) View
  6. Cooked Carrots
    (Carrots Cooked Boiled Drained Without Salt)
    12997.9mcg (120% RDA) in 1 cup slices
    Database: Standard Release (Common) View
  7. Cooked Spinach
    (Spinach Cooked Boiled Drained Without Salt)
    11318.4mcg (105% RDA) in 1 cup
    Database: Standard Release (Common) View
  8. Sweet Potatoes
    (Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program))
    11317mcg (105% RDA) in 1 cup, cubes
    Database: Standard Release (Common) View
  9. Cooked Mustard Greens
    (Mustard Greens Cooked Boiled Drained Without Salt)
    10360mcg (96% RDA) in 1 cup, chopped
    Database: Standard Release (Common) View
  10. Cooked Butternut Squash
    (Squash Winter Butternut Cooked Baked Without Salt)
    9368.5mcg (87% RDA) in 1 cup, cubes
    Database: Standard Release (Common) View
  11. Cooked Collards
    (Collards Cooked Boiled Drained Without Salt)
    8574.7mcg (79% RDA) in 1 cup, chopped
    Database: Standard Release (Common) View
  12. Cooked Hubbard Squash
    (Squash Winter Hubbard Baked Without Salt)
    7339mcg (68% RDA) in 1 cup, cubes
    Database: Standard Release (Common) View
  13. Cooked Beet Greens
    (Beet Greens Cooked Boiled Drained Without Salt)
    6609.6mcg (61% RDA) in 1 cup (1 inch pieces)
    Database: Standard Release (Common) View
  14. Cooked Turnip Greens
    (Turnip Greens Cooked Boiled Drained Without Salt)
    6588mcg (61% RDA) in 1 cup, chopped
    Database: Standard Release (Common) View
  15. Cooked Swiss Chard
    (Chard Swiss Cooked Boiled Drained Without Salt)
    6391mcg (59% RDA) in 1 cup, chopped
    Database: Standard Release (Common) View
  16. Carrots
    (Carrots Raw)
    5965.2mcg (55% RDA) in 1 large (7-1/4 inch to 8-/1/2 inch long)
    Database: Standard Release (Common) View
  17. Butternut Squash
    (Squash Winter Butternut Raw)
    5916.4mcg (55% RDA) in 1 cup, cubes
    Database: Standard Release (Common) View
  18. Cooked Winter Squash
    (Squash Winter All Varieties Cooked Baked Without Salt)
    5725.7mcg (53% RDA) in 1 cup, cubes
    Database: Standard Release (Common) View
  19. Sun-Dried Hot Chile Peppers
    (Peppers Hot Chile Sun-Dried)
    5492.3mcg (51% RDA) in 1 cup
    Database: Standard Release (Common) View
  20. Baby Carrots
    (Carrots Baby Raw)
    5432.4mcg (50% RDA) in 1 nlea serving
    Database: Standard Release (Common) View
  21. Cooked Pumpkin
    (Pumpkin Cooked Boiled Drained Without Salt)
    5135.2mcg (48% RDA) in 1 cup, mashed
    Database: Standard Release (Common) View
  22. Pak-Choi (Bok Choy) (Cooked)
    (Cabbage Chinese (Pak-Choi) Cooked Boiled Drained Without Salt)
    4333.3mcg (40% RDA) in 1 cup, shredded
    Database: Standard Release (Common) View
  23. Cooked Dandelion Greens
    (Dandelion Greens Cooked Boiled Drained Without Salt)
    4137mcg (38% RDA) in 1 cup, chopped
    Database: Standard Release (Common) View
  24. Turnip Greens
    (Turnip Greens Raw)
    3823.6mcg (35% RDA) in 1 cup, chopped
    Database: Standard Release (Common) View
  25. Cooked Garden Cress
    (Cress Garden Cooked Boiled Drained Without Salt)
    3766.5mcg (35% RDA) in 1 cup
    Database: Standard Release (Common) View
  26. Cantaloupe Melons
    (Melons Cantaloupe Raw)
    3575.4mcg (33% RDA) in 1 cup, balls
    Database: Standard Release (Common) View
  27. Dandelion Greens
    (Dandelion Greens Raw)
    3219.7mcg (30% RDA) in 1 cup, chopped
    Database: Standard Release (Common) View
  28. Parsley
    (Parsley Fresh)
    3032.4mcg (28% RDA) in 1 cup chopped
    Database: Standard Release (Common) View
  29. Rose Hips
    (Rose Hips Wild (Northern Plains Indians))
    2984.5mcg (28% RDA) in 1 cup
    Database: Standard Release (Common) View
  30. Vegetable And Fruit Juice Drink Reduced Calorie With Low-Calorie Sweetener Added Vitamin C
    2982.1mcg (28% RDA) in 1 serving
    Database: Standard Release (Common) View
  31. Mixed Vegetable And Fruit Juice Drink With Added Nutrients
    2909.7mcg (27% RDA) in 8 fl oz
    Database: Standard Release (Common) View
  32. Jute Potherb (Molokhiya) (Cooked)
    (Jute Potherb Cooked Boiled Drained Without Salt)
    2706.6mcg (25% RDA) in 1 cup
    Database: Standard Release (Common) View
  33. Romaine Lettuce
    (Lettuce Cos Or Romaine Raw)
    2456.2mcg (23% RDA) in 1 cup shredded
    Database: Standard Release (Common) View
  34. Cooked Broccoli Raab
    (Broccoli Raab Cooked)
    2312mcg (21% RDA) in 1 nlea serving
    Database: Standard Release (Common) View
  35. Cooked Kale
    (Kale Cooked Boiled Drained Without Salt)
    2250.3mcg (21% RDA) in 1 cup, chopped
    Database: Standard Release (Common) View
  36. Canned Minestrone
    (Soup Minestrone Canned Chunky Ready-To-Serve)
    2124mcg (20% RDA) in 1 cup
    Database: Standard Release (Common) View
  37. Garden Cress
    (Cress Garden Raw)
    2075mcg (19% RDA) in 1 cup
    Database: Standard Release (Common) View
  38. Boiled Red Bell Peppers
    (Peppers Sweet Red Cooked Boiled Drained Without Salt)
    2058.8mcg (19% RDA) in 1 cup, strips
    Database: Standard Release (Common) View
  39. Fiddlehead Ferns
    (Fiddlehead Ferns Raw)
    2040mcg (19% RDA) in 100 grams
    Database: Standard Release (Common) View
  40. Sweet Red Bell Peppers
    (Peppers Sweet Red Raw)
    1932.6mcg (18% RDA) in 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)
    Database: Standard Release (Common) View
  41. Bok Choy
    (Cabbage Chinese (Pak-Choi) Raw)
    1876.7mcg (17% RDA) in 1 cup, shredded
    Database: Standard Release (Common) View
  42. Vegetable Soup
    (Soup Vegetarian Vegetable Canned Prepared With Equal Volume Water)
    1807.5mcg (17% RDA) in 1 cup
    Database: Standard Release (Common) View
  43. Paprika
    (Spices Paprika)
    1779mcg (16% RDA) in 1 tbsp
    Database: Standard Release (Common) View
  44. Passion Fruit (Granadilla)
    (Passion-Fruit (Granadilla) Purple Raw)
    1753.5mcg (16% RDA) in 1 cup
    Database: Standard Release (Common) View
  45. Cooked Escarole
    (Escarole Cooked Boiled Drained No Salt Added)
    1699.5mcg (16% RDA) in 1 cup
    Database: Standard Release (Common) View
  46. Apricots
    (Apricots Raw)
    1695.7mcg (16% RDA) in 1 cup, halves
    Database: Standard Release (Common) View
  47. Spinach
    (Spinach Raw)
    1687.8mcg (16% RDA) in 1 cup
    Database: Standard Release (Common) View
  48. Red Bell Peppers (Cooked)
    (Peppers Sweet Red Sauteed)
    1664.2mcg (15% RDA) in 1 cup chopped
    Database: Standard Release (Common) View
  49. Green Leaf Lettuce
    (Lettuce Green Leaf Raw)
    1599.5mcg (15% RDA) in 1 cup shredded
    Database: Standard Release (Common) View
  50. Manhattan Clam Chowder
    (Soup Clam Chowder Manhattan Style Canned Chunky Ready-To-Serve)
    1588.8mcg (15% RDA) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
  51. Pink Grapefruit
    (Grapefruit Raw Pink And Red All Areas)
    1577.8mcg (15% RDA) in 1 cup sections, with juice
    Database: Standard Release (Common) View
  52. Cooked Chrysanthemum
    (Chrysanthemum Garland Cooked Boiled Drained Without Salt)
    1543mcg (14% RDA) in 1 cup (1 inch pieces)
    Database: Standard Release (Common) View
  53. Broccoli (Cooked)
    (Broccoli Cooked Boiled Drained Without Salt)
    1449.2mcg (13% RDA) in 1 cup chopped
    Database: Standard Release (Common) View
  54. Beet Greens (Raw)
    (Beet Greens Raw)
    1441.7mcg (13% RDA) in 1 cup
    Database: Standard Release (Common) View
  55. Cooked Pumpkin Flowers
    (Pumpkin Flowers Cooked Boiled Drained Without Salt)
    1393.6mcg (13% RDA) in 1 cup
    Database: Standard Release (Common) View
  56. Swiss Chard
    (Chard Swiss Raw)
    1312.9mcg (12% RDA) in 1 cup
    Database: Standard Release (Common) View
  57. Yellow Passion Fruit Juice
    (Passion-Fruit Juice Yellow Raw)
    1296.8mcg (12% RDA) in 1 cup
    Database: Standard Release (Common) View
  58. Grapefruit
    (Grapefruit Raw Pink And Red And White All Areas)
    1269.6mcg (12% RDA) in 1 cup sections, with juice
    Database: Standard Release (Common) View
  59. Red Leaf Lettuce
    (Lettuce Red Leaf Raw)
    1258.6mcg (12% RDA) in 1 cup shredded
    Database: Standard Release (Common) View
  60. Cooked Podded Peas
    (Peas Edible-Podded Frozen Cooked Boiled Drained Without Salt)
    1216mcg (11% RDA) in 1 cup
    Database: Standard Release (Common) View
  61. Cooked Crookneck Summer Squash
    (Squash Summer Crookneck And Straightneck Cooked Boiled Drained Without Salt)
    1206mcg (11% RDA) in 1 cup, sliced
    Database: Standard Release (Common) View
  62. Cooked Zucchini
    (Squash Summer Zucchini Includes Skin Cooked Boiled Drained Without Salt)
    1206mcg (11% RDA) in 1 cup, sliced
    Database: Standard Release (Common) View
  63. Cooked Acorn Squash
    (Squash Winter Acorn Cooked Boiled Mashed Without Salt)
    1200.5mcg (11% RDA) in 1 cup, mashed
    Database: Standard Release (Common) View
  64. Sour Red Cherries
    (Cherries Sour Red Raw)
    1193.5mcg (11% RDA) in 1 cup, without pits
    Database: Standard Release (Common) View
  65. Canned Asparagus
    (Asparagus Canned Drained Solids)
    1193.1mcg (11% RDA) in 1 cup
    Database: Standard Release (Common) View
  66. Fuze Orange Mango Fortified With Vitamins A C E B6
    1160mcg (11% RDA) in 1 bottle
    Database: Standard Release (Common) View
  67. Butterhead Lettuce
    (Lettuce Butterhead (Includes Boston And Bibb Types) Raw)
    1092.9mcg (10% RDA) in 1 cup, shredded or chopped
    Database: Standard Release (Common) View
  68. Asparagus (Cooked)
    (Asparagus Cooked Boiled Drained)
    1087.2mcg (10% RDA) in 1 cup
    Database: Standard Release (Common) View
  69. Collards
    (Collards Raw)
    1076.8mcg (10% RDA) in 1 cup, chopped
    Database: Standard Release (Common) View
  70. Mangos
    (Mangos Raw)
    1056mcg (10% RDA) in 1 cup pieces
    Database: Standard Release (Common) View
  71. Vegetable And Fruit Juice Blend 100% Juice With Added Vitamins A C E
    1050.4mcg (10% RDA) in 1 serving 8 oz
    Database: Standard Release (Common) View
  72. Purple Passion Fruit Juice
    (Passion-Fruit Juice Purple Raw)
    1034.9mcg (10% RDA) in 1 cup
    Database: Standard Release (Common) View
  73. Chinese Broccoli
    (Broccoli Chinese Raw)
    1032mcg (10% RDA) in 100 grams
    Database: Standard Release (Common) View
  74. Mustard Greens
    (Mustard Greens Raw)
    1002.4mcg (9% RDA) in 1 cup, chopped
    Database: Standard Release (Common) View
  75. Chicory Greens
    (Chicory Greens Raw)
    994.7mcg (9% RDA) in 1 cup, chopped
    Database: Standard Release (Common) View
  76. Fried Yellow Plantains
    (Plantains Yellow Fried Latino Restaurant)
    983.6mcg (9% RDA) in 1 cup
    Database: Standard Release (Common) View
  77. Cooked Snow Peas
    (Peas Edible-Podded Boiled Drained Without Salt)
    955.2mcg (9% RDA) in 1 cup
    Database: Standard Release (Common) View
  78. Hubbard Squash
    (Squash Winter Hubbard Raw)
    951.2mcg (9% RDA) in 1 cup, cubes
    Database: Standard Release (Common) View
  79. Winter Squash
    (Squash Winter All Varieties Raw)
    951.2mcg (9% RDA) in 1 cup, cubes
    Database: Standard Release (Common) View
  80. Leeks
    (Leeks (Bulb And Lower Leaf-Portion) Raw)
    890mcg (8% RDA) in 1 cup
    Database: Standard Release (Common) View
  81. Cooked Chinese Broccoli
    (Broccoli Chinese Cooked)
    865mcg (8% RDA) in 1 cup
    Database: Standard Release (Common) View
  82. Low Sodium Minestrone
    (Soup Minestrone Canned Reduced Sodium Ready-To-Serve)
    855.1mcg (8% RDA) in 1 cup
    Database: Standard Release (Common) View
  83. Laver Seaweed
    (Seaweed Laver Raw)
    811.5mcg (8% RDA) in 10 sheets
    Database: Standard Release (Common) View
  84. Sour Red Cherries (Frozen)
    (Cherries Sour Red Frozen Unsweetened (Includes Foods For Usda's Food Distribution Program))
    809.1mcg (7% RDA) in 1 cup, unthawed
    Database: Standard Release (Common) View
  85. Dried Sweetened Mango
    (Mango Dried Sweetened)
    786mcg (7% RDA) in 100 grams
    Database: Standard Release (Common) View
  86. Cooked Blackeyed Peas
    (Cowpeas (Blackeyes) Immature Seeds Cooked Boiled Drained Without Salt)
    783.8mcg (7% RDA) in 1 cup
    Database: Standard Release (Common) View
  87. Canned Tomato Puree
    (Tomato Products Canned Puree Without Salt Added)
    765mcg (7% RDA) in 1 cup
    Database: Standard Release (Common) View
  88. Cooked Green Peas (Salted)
    (Peas Green Cooked Boiled Drained With Salt)
    752mcg (7% RDA) in 1 cup
    Database: Standard Release (Common) View
  89. Cooked Green Peas
    (Peas Green Cooked Boiled Drained Without Salt)
    752mcg (7% RDA) in 1 cup
    Database: Standard Release (Common) View
  90. Brussels Sprouts (Cooked)
    (Brussels Sprouts Cooked Boiled Drained Without Salt)
    725.4mcg (7% RDA) in 1 cup
    Database: Standard Release (Common) View
  91. Cooked Tomatoes
    (Tomatoes Red Ripe Cooked)
    703.2mcg (7% RDA) in 1 cup
    Database: Standard Release (Common) View
  92. Pumpkin Leaves (Cooked)
    (Pumpkin Leaves Cooked Boiled Drained Without Salt)
    681.6mcg (6% RDA) in 1 cup
    Database: Standard Release (Common) View
  93. Plantains
    (Plantains Yellow Raw)
    676.4mcg (6% RDA) in 1 cup, sliced
    Database: Standard Release (Common) View
  94. Tomatoes
    (Tomatoes Red Ripe Raw Year Round Average)
    669mcg (6% RDA) in 1 cup cherry tomatoes
    Database: Standard Release (Common) View
  95. Ocean Spray Ruby Red Cranberry
    658.3mcg (6% RDA) in 8 fl oz
    Database: Standard Release (Common) View
  96. Peas
    (Peas Green Raw)
    651.1mcg (6% RDA) in 1 cup
    Database: Standard Release (Common) View
  97. Watercress
    (Watercress Raw)
    650.8mcg (6% RDA) in 1 cup, chopped
    Database: Standard Release (Common) View
  98. Endive
    (Endive Raw)
    650mcg (6% RDA) in 1 cup
    Database: Standard Release (Common) View
  99. Broccoli Raab (Rapini)
    (Broccoli Raab Raw)
    629.2mcg (6% RDA) in 1 cup chopped
    Database: Standard Release (Common) View
  100. Guavas
    (Guavas Common Raw)
    617.1mcg (6% RDA) in 1 cup
    Database: Standard Release (Common) View
  101. Dried Apricots
    (Apricots Dried Sulfured Uncooked)
    614.3mcg (6% RDA) in 1 oz handful
    Database: Standard Release (Common) View
  102. Cooked Leeks
    (Leeks (Bulb And Lower Leaf-Portion) Cooked Boiled Drained Without Salt)
    603.9mcg (6% RDA) in 1 leek
    Database: Standard Release (Common) View
  103. Asparagus
    (Asparagus Raw)
    601.7mcg (6% RDA) in 1 cup
    Database: Standard Release (Common) View
  104. Red Cabbage
    (Cabbage Red Raw)
    596.3mcg (6% RDA) in 1 cup, chopped
    Database: Standard Release (Common) View
  105. Canned Tomato Paste
    (Tomato Products Canned Paste Without Salt Added (Includes Foods For Usda's Food Distribution Program))
    594.7mcg (6% RDA) in 1/4 cup
    Database: Standard Release (Common) View
  106. Pesto
    (Sauce Pesto Ready-To-Serve Refrigerated)
    579mcg (5% RDA) in 1/4 cup
    Database: Standard Release (Common) View
  107. Serrano Peppers
    (Peppers Serrano Raw)
    560.7mcg (5% RDA) in 1 cup, chopped
    Database: Standard Release (Common) View
  108. Rowal
    (Rowal Raw)
    524.4mcg (5% RDA) in 1 cup
    Database: Standard Release (Common) View
  109. Fennel
    (Fennel Bulb Raw)
    502.9mcg (5% RDA) in 1 cup, sliced
    Database: Standard Release (Common) View
  110. Pasta Sauce
    (Sauce Pasta Spaghetti/marinara Ready-To-Serve)
    488.4mcg (5% RDA) in 1 serving 1/2 cup
    Database: Standard Release (Common) View
  111. Manhattan Clam Chowder (Prepared With Equal Part Water)
    (Soup Clam Chowder Manhattan Canned Prepared With Equal Volume Water)
    485.6mcg (4% RDA) in 1 serving 1 cup
    Database: Standard Release (Common) View
  112. Cooked Green Snap Beans
    (Beans Snap Green Cooked Boiled Drained Without Salt)
    475mcg (4% RDA) in 1 cup
    Database: Standard Release (Common) View
  113. Cooked Celery
    (Celery Cooked Boiled Drained Without Salt)
    469.5mcg (4% RDA) in 1 cup, diced
    Database: Standard Release (Common) View
  114. Watermelon
    (Watermelon Raw)
    466.6mcg (4% RDA) in 1 cup, balls
    Database: Standard Release (Common) View
  115. Canned Chili With Beans
    (Chili With Beans Canned)
    460.8mcg (4% RDA) in 1 cup
    Database: Standard Release (Common) View
  116. Kale
    (Kale Raw)
    459.7mcg (4% RDA) in 1 cup 1 inch pieces, loosely packed
    Database: Standard Release (Common) View
  117. Grilled Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise
    (Fast Foods Grilled Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise)
    452.9mcg (4% RDA) in 1 sandwich
    Database: Standard Release (Common) View
  118. Grapefruit Juice
    (Grapefruit Juice Pink Or Red With Added Calcium)
    451.2mcg (4% RDA) in 8 fl oz
    Database: Standard Release (Common) View
  119. Crispy Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise
    (Fast Foods Crispy Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise)
    449.9mcg (4% RDA) in 1 sandwich
    Database: Standard Release (Common) View
  120. Green Tomatoes
    (Tomatoes Green Raw)
    425.6mcg (4% RDA) in 1 medium
    Database: Standard Release (Common) View
  121. Fuyu Persimmon
    (Persimmons Japanese Raw)
    425mcg (4% RDA) in 1 fruit (2-1/2 inch dia)
    Database: Standard Release (Common) View
  122. Savoy Cabbage
    (Cabbage Savoy Raw)
    420mcg (4% RDA) in 1 cup, shredded
    Database: Standard Release (Common) View
  123. Okra
    (Okra Raw)
    416mcg (4% RDA) in 1 cup
    Database: Standard Release (Common) View
  124. Chili Powder
    (Spices Chili Powder)
    405mcg (4% RDA) in 1 tsp
    Database: Standard Release (Common) View
  125. Papaya
    (Papayas Raw)
    397.3mcg (4% RDA) in 1 cup 1 inch pieces
    Database: Standard Release (Common) View
  126. Snow Peas
    (Peas Edible-Podded Raw)
    396.9mcg (4% RDA) in 1 cup, whole
    Database: Standard Release (Common) View
  127. Brussels Sprouts (Raw)
    (Brussels Sprouts Raw)
    396mcg (4% RDA) in 1 cup
    Database: Standard Release (Common) View
  128. Cayenne Pepper
    (Spices Pepper Red Or Cayenne)
    393.1mcg (4% RDA) in 1 tsp
    Database: Standard Release (Common) View
  129. Green Snap Beans (Raw)
    (Beans Snap Green Raw)
    379mcg (4% RDA) in 1 cup 1/2 inch pieces
    Database: Standard Release (Common) View
  130. Submarine Sandwich Meatball Marinara On White Bread
    (Fast Foods Submarine Sandwich Meatball Marinara On White Bread)
    365.8mcg (3% RDA) in 6 inch sub
    Database: Standard Release (Common) View
  131. Cooked Nopales
    (Nopales Cooked Without Salt)
    360.6mcg (3% RDA) in 1 cup
    Database: Standard Release (Common) View
  132. Cooked Green Bell Peppers
    (Peppers Sweet Green Cooked Boiled Drained Without Salt)
    356.4mcg (3% RDA) in 1 cup, chopped or strips
    Database: Standard Release (Common) View
  133. Chrysanthemum
    (Chrysanthemum Garland Raw)
    345mcg (3% RDA) in 1 cup (1 inch pieces)
    Database: Standard Release (Common) View
  134. Nestle Boost Plus Nutritional Drink Ready-To-Drink
    341.3mcg (3% RDA) in 1 bottle
    Database: Standard Release (Common) View
  135. Broccoli
    (Broccoli Raw)
    328.5mcg (3% RDA) in 1 cup chopped
    Database: Standard Release (Common) View
  136. Plums
    (Plums Raw)
    313.5mcg (3% RDA) in 1 cup, sliced
    Database: Standard Release (Common) View
  137. Green Bell Peppers
    (Peppers Sweet Green Raw)
    309.9mcg (3% RDA) in 1 cup, chopped
    Database: Standard Release (Common) View
  138. Cooked Lima Beans
    (Lima Beans Immature Seeds Cooked Boiled Drained Without Salt)
    309.4mcg (3% RDA) in 1 cup
    Database: Standard Release (Common) View
  139. Acorn Squash
    (Squash Winter Acorn Raw)
    308mcg (3% RDA) in 1 cup, cubes
    Database: Standard Release (Common) View
  140. Dried Peaches
    (Peaches Dried Sulfured Uncooked)
    305mcg (3% RDA) in 1 oz (about 2 halves)
    Database: Standard Release (Common) View
  141. Cooked Green Beans (Previously Frozen)
    (Beans Snap Green Frozen Cooked Boiled Drained Without Salt)
    302.4mcg (3% RDA) in 1 cup
    Database: Standard Release (Common) View
  142. Tangerines
    (Tangerines (Mandarin Oranges) Raw)
    302.3mcg (3% RDA) in 1 cup, sections
    Database: Standard Release (Common) View
  143. Hot Green Chili Peppers
    (Peppers Hot Chili Green Raw)
    302mcg (3% RDA) in 1 pepper
    Database: Standard Release (Common) View
  144. Arugula
    (Arugula Raw)
    284.8mcg (3% RDA) in 1 cup
    Database: Standard Release (Common) View
  145. Cooked Okra
    (Okra Cooked Boiled Drained Without Salt)
    272mcg (3% RDA) in 1 cup slices
    Database: Standard Release (Common) View
  146. Black Bean Soup
    (Soup Black Bean Canned Prepared With Equal Volume Water)
    271.7mcg (3% RDA) in 1 cup
    Database: Standard Release (Common) View
  147. Edamame
    (Edamame Frozen Prepared)
    271.3mcg (3% RDA) in 1 cup
    Database: Standard Release (Common) View
  148. Hamburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    (Fast Foods Hamburger; Single Large Patty; With Condiments Vegetables And Mayonnaise)
    254.4mcg (2% RDA) in 1 item
    Database: Standard Release (Common) View
  149. Yellow Peaches
    (Peaches Yellow Raw)
    249.5mcg (2% RDA) in 1 cup slices
    Database: Standard Release (Common) View
  150. Fava Beans (Raw)
    (Beans Fava In Pod Raw)
    247mcg (2% RDA) in 1 cup
    Database: Standard Release (Common) View
  151. Vegetable Broth
    (Soup Vegetable Broth Ready To Serve)
    245.3mcg (2% RDA) in 1 cup
    Database: Standard Release (Common) View
  152. Red Chili Peppers
    (Peppers Hot Chili Red Raw)
    240.3mcg (2% RDA) in 1 pepper
    Database: Standard Release (Common) View
  153. Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise
    (Fast Foods Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise)
    231.9mcg (2% RDA) in 1 item
    Database: Standard Release (Common) View
  154. Cooked Summer Squash
    (Squash Summer All Varieties Cooked Boiled Drained Without Salt)
    228.6mcg (2% RDA) in 1 cup, sliced
    Database: Standard Release (Common) View
  155. Banana Peppers
    (Pepper Banana Raw)
    228.2mcg (2% RDA) in 1 cup
    Database: Standard Release (Common) View
  156. Canned Lima Beans
    (Lima Beans Immature Seeds Canned No Salt Added Solids And Liquids)
    223.2mcg (2% RDA) in 1 cup
    Database: Standard Release (Common) View
  157. Sweet Yellow Peppers
    (Peppers Sweet Yellow Raw)
    223.2mcg (2% RDA) in 1 pepper, large (3-3/4 inch long, 3 inch dia)
    Database: Standard Release (Common) View
  158. Iceberg Lettuce
    (Lettuce Iceberg (Includes Crisphead Types) Raw)
    215.3mcg (2% RDA) in 1 cup shredded
    Database: Standard Release (Common) View
  159. Nopales
    (Nopales Raw)
    215mcg (2% RDA) in 1 cup, sliced
    Database: Standard Release (Common) View
  160. Nectarines
    (Nectarines Raw)
    214.5mcg (2% RDA) in 1 cup slices
    Database: Standard Release (Common) View
  161. Orange Juice Light No Pulp
    189.6mcg (2% RDA) in 8 fl oz
    Database: Standard Release (Common) View
  162. Blackberries
    (Blackberries Raw)
    184.3mcg (2% RDA) in 1 cup
    Database: Standard Release (Common) View
  163. Canned Pimentos
    (Pimento Canned)
    176.9mcg (2% RDA) in 1 tbsp
    Database: Standard Release (Common) View
  164. Bitter Melon
    (Balsam-Pear (Bitter Gourd) Pods Raw)
    176.7mcg (2% RDA) in 1 cup (1/2 inch pieces)
    Database: Standard Release (Common) View
  165. Celery
    (Celery Raw)
    172.8mcg (2% RDA) in 1 stalk, large (11 inch-12 inch long)
    Database: Standard Release (Common) View
  166. Scallop Squash
    (Squash Summer Scallop Raw)
    169mcg (2% RDA) in 1 cup slices
    Database: Standard Release (Common) View
  167. Cooked Okra (Previously Frozen)
    (Okra Frozen Cooked Boiled Drained Without Salt)
    168.4mcg (2% RDA) in 1/2 cup slices
    Database: Standard Release (Common) View
  168. Campbells Beef Barley Soup
    (Campbell's Chunky Hearty Beef Barley Soup)
    166.9mcg (2% RDA) in 1 cup
    Database: Standard Release (Common) View
  169. Canned Baked Beans
    (Beans Baked Canned Plain Or Vegetarian)
    165.1mcg (2% RDA) in 1 cup
    Database: Standard Release (Common) View
  170. Breakfast Burrito With Egg Cheese And Sausage
    (Fast Foods Breakfast Burrito With Egg Cheese And Sausage)
    162.4mcg (2% RDA) in 1 burrito
    Database: Standard Release (Common) View
  171. Cilantro
    (Coriander (Cilantro) Leaves Raw)
    157.2mcg (1% RDA) in 1/4 cup
    Database: Standard Release (Common) View
  172. Sauteed Green Bell Peppers
    (Peppers Sweet Green Sauteed)
    155.3mcg (1% RDA) in 1 cup chopped
    Database: Standard Release (Common) View
  173. Burrito With Beans Cheese And Beef
    (Fast Foods Burrito With Beans Cheese And Beef)
    151.8mcg (1% RDA) in 1 burrito
    Database: Standard Release (Common) View
  174. Zucchini
    (Squash Summer Zucchini Includes Skin Raw)
    148.8mcg (1% RDA) in 1 cup, chopped
    Database: Standard Release (Common) View
  175. Pan Fried Beef Liver
    (Beef Variety Meats And By-Products Liver Cooked Pan-Fried)
    147.4mcg (1% RDA) in 1 slice
    Database: Standard Release (Common) View
  176. Cooked Napa Cabbage
    (Cabbage Napa Cooked)
    145mcg (1% RDA) in 1 cup
    Database: Standard Release (Common) View
  177. California Avocados
    (Avocados Raw California)
    144.9mcg (1% RDA) in 1 cup, pureed
    Database: Standard Release (Common) View
  178. Navel Oranges
    (Oranges Raw Navels (Includes Foods For Usda's Food Distribution Program))
    143.6mcg (1% RDA) in 1 cup sections, without membranes
    Database: Standard Release (Common) View
  179. Mamey Sapote
    (Sapote Mamey Raw)
    143.5mcg (1% RDA) in 1 cup 1 inch pieces
    Database: Standard Release (Common) View
  180. Nachos With Cheese Beans Ground Beef And Tomatoes
    (Fast Foods Nachos With Cheese Beans Ground Beef And Tomatoes)
    142.1mcg (1% RDA) in 1 serving
    Database: Standard Release (Common) View
  181. Cheeseburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    (Fast Foods Cheeseburger; Single Large Patty; With Condiments Vegetables And Mayonnaise)
    137.6mcg (1% RDA) in 1 sandwich
    Database: Standard Release (Common) View
  182. Summer Squash
    (Squash Summer All Varieties Raw)
    135.6mcg (1% RDA) in 1 cup, sliced
    Database: Standard Release (Common) View
  183. Florida Oranges
    (Oranges Raw Florida)
    131.4mcg (1% RDA) in 1 cup sections, without membranes
    Database: Standard Release (Common) View
  184. Cheeseburger; Double Regular Patty; Double Decker Bun With Condiments And Special Sauce
    (Fast Foods Cheeseburger; Double Regular Patty; Double Decker Bun With Condiments And Special Sauce)
    129.2mcg (1% RDA) in 1 item
    Database: Standard Release (Common) View
  185. Oranges
    (Oranges Raw All Commercial Varieties)
    127.8mcg (1% RDA) in 1 cup, sections
    Database: Standard Release (Common) View
  186. Hungarian Peppers
    (Peppers Hungarian Raw)
    125.6mcg (1% RDA) in 1 pepper
    Database: Standard Release (Common) View
  187. Sour Pickled Cucumber
    (Pickles Cucumber Sour)
    125.6mcg (1% RDA) in 1 cup
    Database: Standard Release (Common) View
  188. Avocados
    (Avocados Raw All Commercial Varieties)
    124.6mcg (1% RDA) in 1 avocado, ns as to florida or california
    Database: Standard Release (Common) View
  189. Cooked Scallop Squash
    (Squash Summer Scallop Cooked Boiled Drained Without Salt)
    122.4mcg (1% RDA) in 1 cup, mashed
    Database: Standard Release (Common) View
  190. Florida Avocados
    (Avocados Raw Florida)
    121.9mcg (1% RDA) in 1 cup, pureed
    Database: Standard Release (Common) View
  191. Submarine Sandwich Turkey Roast Beef And Ham On White Bread With Lettuce And Tomato
    (Fast Foods Submarine Sandwich Turkey Roast Beef And Ham On White Bread With Lettuce And Tomato)
    119.8mcg (1% RDA) in 12 inch sub
    Database: Standard Release (Common) View
  192. Submarine Sandwich Cold Cut On White Bread With Lettuce And Tomato
    (Fast Foods Submarine Sandwich Cold Cut On White Bread With Lettuce And Tomato)
    119.6mcg (1% RDA) in 6 inch sub
    Database: Standard Release (Common) View
  193. Uncooked Yellow Cornmeal
    (Cornmeal Whole-Grain Yellow)
    118.3mcg (1% RDA) in 1 cup
    Database: Standard Release (Common) View
  194. Prunes (Dried Plums)
    (Plums Dried (Prunes) Uncooked)
    118.2mcg (1% RDA) in 3 prunes
    Database: Standard Release (Common) View
  195. Low Sodium Sour Pickles
    (Pickles Cucumber Sour Low Sodium)
    115.8mcg (1% RDA) in 1 cup, chopped or diced
    Database: Standard Release (Common) View
  196. Crookneck Summer Squash
    (Squash Summer Crookneck And Straightneck Raw)
    114.3mcg (1% RDA) in 1 cup sliced
    Database: Standard Release (Common) View
  197. Sweet Pickled Cucumbers
    (Pickles Cucumber Sweet (Includes Bread And Butter Pickles))
    113.8mcg (1% RDA) in 1 large gherkin (3 inch long)
    Database: Standard Release (Common) View
  198. Cheeseburger; Single Large Patty; Plain
    (Fast Foods Cheeseburger; Single Large Patty; Plain)
    105.6mcg (1% RDA) in 1 sandwich
    Database: Standard Release (Common) View
  199. Sausage Pizza
    (Fast Food Pizza Chain 14 Inch Pizza Sausage Topping Regular Crust)
    105.6mcg (1% RDA) in 1 slice
    Database: Standard Release (Common) View
  200. Pepperoni Pizza
    (Fast Food Pizza Chain 14 Inch Pizza Pepperoni Topping Regular Crust)
    104.3mcg (1% RDA) in 1 slice
    Database: Standard Release (Common) View
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