Nutrient Ranking Tool

Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.

instructions

Ranking Tool Settings

Nutrients to Rank

Choose food groups

Serving size

Select data source

Vegetables Highest in Folate (B9)

200 results

		Name	Folate (B9)	Data source
+	1	Raw Arrowroot (Arrowroot, raw) 1 cup, sliced	405.6mcg (101% DV)	Standard Release (Common)
+	2	Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup	268.2mcg (67% DV)	Standard Release (Common)
+	3	Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup	262.8mcg (66% DV)	Standard Release (Common)
+	4	Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped	238.5mcg (60% DV)	Standard Release (Common)
+	5	Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup	232.3mcg (58% DV)	Standard Release (Common)
+	6	Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup	199.9mcg (50% DV)	Standard Release (Common)
+	7	Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup	172.8mcg (43% DV)	Standard Release (Common)
+	8	Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped	169.9mcg (42% DV)	Standard Release (Common)
+	9	Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped	168.5mcg (42% DV)	Standard Release (Common)
+	10	Raw Beets (Beets, raw) 1 cup	148.2mcg (37% DV)	Standard Release (Common)
+	11	Raw Vinespinach (Vinespinach, (basella), raw) 100 grams	140mcg (35% DV)	Standard Release (Common)
+	12	Cooked Beets (Beets, cooked, boiled, drained) 1 cup	136mcg (34% DV)	Standard Release (Common)
+	13	Cooked Mustard Spinach (Boiled, Drained) (Mustard spinach, (tendergreen), cooked, boiled, drained, without salt) 1 cup, chopped	131.4mcg (33% DV)	Standard Release (Common)
+	14	Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams	127mcg (32% DV)	Standard Release (Common)
+	15	Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup	120.4mcg (30% DV)	Standard Release (Common)
+	16	Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup	117mcg (29% DV)	Standard Release (Common)
+	17	Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup	108.6mcg (27% DV)	Standard Release (Common)
+	18	Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped	106.7mcg (27% DV)	Standard Release (Common)
+	19	Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams	104mcg (26% DV)	Standard Release (Common)
+	20	Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup	100.8mcg (25% DV)	Standard Release (Common)
+	21	Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup	100.8mcg (25% DV)	Standard Release (Common)
+	22	Raw Green Peas (Peas, green, raw) 1 cup	94.3mcg (24% DV)	Standard Release (Common)
+	23	Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup	93.6mcg (23% DV)	Standard Release (Common)
+	24	Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices	92mcg (23% DV)	Standard Release (Common)
+	25	Raw Parsley (Parsley, fresh) 1 cup chopped	91.2mcg (23% DV)	Standard Release (Common)
+	26	Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup	90.5mcg (23% DV)	Standard Release (Common)
+	27	Raw Chrysanthemum Leaves (Chrysanthemum leaves, raw) 1 cup, chopped	90.3mcg (23% DV)	Standard Release (Common)
+	28	Raw Parsnips (Parsnips, raw) 1 cup slices	89.1mcg (22% DV)	Standard Release (Common)
+	29	Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup	87.1mcg (22% DV)	Standard Release (Common)
+	30	Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium	87mcg (22% DV)	Standard Release (Common)
+	31	Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped	84.5mcg (21% DV)	Standard Release (Common)
+	32	Kimchi (Cabbage, kimchi) 1 cup	78mcg (20% DV)	Standard Release (Common)
+	33	Lentil Sprouts (Lentils, sprouted, raw) 1 cup	77mcg (19% DV)	Standard Release (Common)
+	34	Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup	75.2mcg (19% DV)	Standard Release (Common)
+	35	Canned Green Chili Peppers (Peppers, chili, green, canned) 1 cup	75.1mcg (19% DV)	Standard Release (Common)
+	36	Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices	73.6mcg (18% DV)	Standard Release (Common)
+	37	Endive (Endive, raw) 1 cup	71mcg (18% DV)	Standard Release (Common)
+	38	Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded	69.7mcg (17% DV)	Standard Release (Common)
+	39	Raw Asparagus (Asparagus, raw) 1 cup	69.7mcg (17% DV)	Standard Release (Common)
+	40	Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup	69.2mcg (17% DV)	Standard Release (Common)
+	41	Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams	67mcg (17% DV)	Standard Release (Common)
+	42	Raw Bitter Melon (Balsam-pear (bitter gourd), pods, raw) 1 cup (1/2 inch pieces)	67mcg (17% DV)	Standard Release (Common)
+	43	Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded	66.7mcg (17% DV)	Standard Release (Common)
+	44	Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)	65.7mcg (16% DV)	Standard Release (Common)
+	45	Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded	63.9mcg (16% DV)	Standard Release (Common)
+	46	Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup	63.4mcg (16% DV)	Standard Release (Common)
+	47	Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup	63.4mcg (16% DV)	Standard Release (Common)
+	48	Cooked Bitter Melon (Boiled, Drained) (Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt) 1 cup (1/2 inch pieces)	63.2mcg (16% DV)	Standard Release (Common)
+	49	Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices	61.3mcg (15% DV)	Standard Release (Common)
+	50	Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)	61mcg (15% DV)	Standard Release (Common)
+	51	Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup	60.9mcg (15% DV)	Standard Release (Common)
+	52	Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving	60.4mcg (15% DV)	Standard Release (Common)
+	53	Raw Okra (Okra, raw) 1 cup	60mcg (15% DV)	Standard Release (Common)
+	54	Raw Spinach (Spinach, raw) 1 cup	58.2mcg (15% DV)	Standard Release (Common)
+	55	Raw Broccoli (Broccoli, raw) 1 cup chopped	57.3mcg (14% DV)	Standard Release (Common)
+	56	Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup	57mcg (14% DV)	Standard Release (Common)
+	57	Palm Hearts (Canned) (Hearts of palm, canned) 1 cup	56.9mcg (14% DV)	Standard Release (Common)
+	58	Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded	56mcg (14% DV)	Standard Release (Common)
+	59	Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup	56mcg (14% DV)	Standard Release (Common)
+	60	Raw Cassava (Cassava, raw) 1 cup	55.6mcg (14% DV)	Standard Release (Common)
+	61	Cooked Pumpkin Flowers (Boiled, Drained) (Pumpkin flowers, cooked, boiled, drained, without salt) 1 cup	54.9mcg (14% DV)	Standard Release (Common)
+	62	Sweet Red Bell Peppers (Peppers, sweet, red, raw) 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)	54.7mcg (14% DV)	Standard Release (Common)
+	63	Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup	54.6mcg (14% DV)	Standard Release (Common)
+	64	Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup	53.7mcg (13% DV)	Standard Release (Common)
+	65	Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed	50.4mcg (13% DV)	Standard Release (Common)
+	66	Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced	50.4mcg (13% DV)	Standard Release (Common)
+	67	Raw Citronella (Lemon Grass) (Lemon grass (citronella), raw) 1 cup	50.3mcg (13% DV)	Standard Release (Common)
+	68	Cooked Malabar Spinach (Malabar spinach, cooked) 1 cup	50.2mcg (13% DV)	Standard Release (Common)
+	69	Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	50mcg (13% DV)	Standard Release (Common)
+	70	Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup	50mcg (12% DV)	Standard Release (Common)
+	71	Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced	49.5mcg (12% DV)	Standard Release (Common)
+	72	Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium	48.4mcg (12% DV)	Standard Release (Common)
+	73	Raw Sweet Yellow Peppers (Peppers, sweet, yellow, raw) 1 pepper, large (3-3/4 inch long, 3 inch dia)	48.4mcg (12% DV)	Standard Release (Common)
+	74	Cooked Napa Cabbage (Cabbage, napa, cooked) 1 cup	46.9mcg (12% DV)	Standard Release (Common)
+	75	Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)	46.7mcg (12% DV)	Standard Release (Common)
+	76	Raw Collards (Collards, raw) 1 cup, chopped	46.4mcg (12% DV)	Standard Release (Common)
+	77	Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup	46.4mcg (12% DV)	Standard Release (Common)
+	78	Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded	46.2mcg (12% DV)	Standard Release (Common)
+	79	Cooked Parsnips (Boiled, Drained) (Parsnips, cooked, boiled, drained, without salt) 1/2 cup slices	45.2mcg (11% DV)	Standard Release (Common)
+	80	Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup	45mcg (11% DV)	Standard Release (Common)
+	81	Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)	45mcg (11% DV)	Standard Release (Common)
+	82	Raw Garland Chrysanthemum (Chrysanthemum, garland, raw) 1 cup (1 inch pieces)	44.3mcg (11% DV)	Standard Release (Common)
+	83	Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup	44.2mcg (11% DV)	Standard Release (Common)
+	84	Raw Yellow Tomatoes (Tomatoes, yellow, raw) 1 cup, chopped	41.7mcg (10% DV)	Standard Release (Common)
+	85	Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced	41.4mcg (10% DV)	Standard Release (Common)
+	86	Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup	41.3mcg (10% DV)	Standard Release (Common)
+	87	Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup	41.3mcg (10% DV)	Standard Release (Common)
+	88	Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes	41mcg (10% DV)	Standard Release (Common)
+	89	Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped	40.2mcg (10% DV)	Standard Release (Common)
+	90	Raw Garden Cress (Cress, garden, raw) 1 cup	40mcg (10% DV)	Standard Release (Common)
+	91	Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup	39.7mcg (10% DV)	Standard Release (Common)
+	92	Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices	39mcg (10% DV)	Standard Release (Common)
+	93	Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes	39mcg (10% DV)	Standard Release (Common)
+	94	Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes	39mcg (10% DV)	Standard Release (Common)
+	95	Raw Cabbage (Cabbage, raw) 1 cup, chopped	38.3mcg (10% DV)	Standard Release (Common)
+	96	Laver Seaweed (Seaweed, laver, raw) 10 sheets	38mcg (9% DV)	Standard Release (Common)
+	97	Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes	37.8mcg (9% DV)	Standard Release (Common)
+	98	Raw Yellow Snap Beans (Beans, snap, yellow, raw) 1 cup 1/2 inch pieces	37mcg (9% DV)	Standard Release (Common)
+	99	Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head	36.9mcg (9% DV)	Standard Release (Common)
+	100	Raw Green Cauliflower (Cauliflower, green, raw) 1 cup	36.5mcg (9% DV)	Standard Release (Common)
+	101	Raw Radish Sprouts (Radish seeds, sprouted, raw) 1 cup	36.1mcg (9% DV)	Standard Release (Common)
+	102	Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup	36mcg (9% DV)	Standard Release (Common)
+	103	Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced	36mcg (9% DV)	Standard Release (Common)
+	104	Raw Banana Peppers (Pepper, banana, raw) 1 cup	36mcg (9% DV)	Standard Release (Common)
+	105	Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped	34.3mcg (9% DV)	Standard Release (Common)
+	106	Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup	34.1mcg (9% DV)	Standard Release (Common)
+	107	Raw Sweet Onions (Onions, sweet, raw) 1 nlea serving	34mcg (9% DV)	Standard Release (Common)
+	108	Raw Sweet White Corn (Corn, sweet, white, raw) 1 ear, small (5-1/2 inch to 6-1/2 inch long)	33.6mcg (8% DV)	Standard Release (Common)
+	109	Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped	33.2mcg (8% DV)	Standard Release (Common)
+	110	Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces	33mcg (8% DV)	Standard Release (Common)
+	111	Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes	32.8mcg (8% DV)	Standard Release (Common)
+	112	Raw Summer Squash (Squash, summer, all varieties, raw) 1 cup, sliced	32.8mcg (8% DV)	Standard Release (Common)
+	113	Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced	32.7mcg (8% DV)	Standard Release (Common)
+	114	Raw Daikon (Oriental Radishes) (Radishes, oriental, raw) 1 cup slices	32.5mcg (8% DV)	Standard Release (Common)
+	115	Raw Water Spinach (Water convolvulus,raw) 1 cup, chopped	31.9mcg (8% DV)	Standard Release (Common)
+	116	Raw Chicory Greens (Chicory greens, raw) 1 cup, chopped	31.9mcg (8% DV)	Standard Release (Common)
+	117	Cooked Onions (Boiled, Drained) (Onions, cooked, boiled, drained, without salt) 1 cup	31.5mcg (8% DV)	Standard Release (Common)
+	118	Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup	31.2mcg (8% DV)	Standard Release (Common)
+	119	Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup	31.1mcg (8% DV)	Standard Release (Common)
+	120	Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces	30.5mcg (8% DV)	Standard Release (Common)
+	121	Raw Onions (Onions, raw) 1 cup, chopped	30.4mcg (8% DV)	Standard Release (Common)
+	122	Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped	30.4mcg (8% DV)	Standard Release (Common)
+	123	Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek	29.8mcg (7% DV)	Standard Release (Common)
+	124	Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped	29.8mcg (7% DV)	Standard Release (Common)
+	125	Canned Pumpkin (Pumpkin, canned, without salt) 1 cup	29.4mcg (7% DV)	Standard Release (Common)
+	126	Rutabagas (Neeps Swedes) (Rutabagas, raw) 1 cup, cubes	29.4mcg (7% DV)	Standard Release (Common)
+	127	Raw Radishes (Radishes, raw) 1 cup slices	29mcg (7% DV)	Standard Release (Common)
+	128	Cooked Chayote (Boiled, Drained) (Chayote, fruit, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	28.8mcg (7% DV)	Standard Release (Common)
+	129	Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces	28.1mcg (7% DV)	Standard Release (Common)
+	130	Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup	28.1mcg (7% DV)	Standard Release (Common)
+	131	Raw Winter Squash (Squash, winter, all varieties, raw) 1 cup, cubes	27.8mcg (7% DV)	Standard Release (Common)
+	132	Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup	27.5mcg (7% DV)	Standard Release (Common)
+	133	Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed	27mcg (7% DV)	Standard Release (Common)
+	134	Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole	26.5mcg (7% DV)	Standard Release (Common)
+	135	Cooked Rutabagas (Neeps Swedes) (Boiled, Drained) (Rutabagas, cooked, boiled, drained, without salt) 1 cup, cubes	25.5mcg (6% DV)	Standard Release (Common)
+	136	Cooked Taro (Taro, cooked, without salt) 1 cup, sliced	25.1mcg (6% DV)	Standard Release (Common)
+	137	Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	25mcg (6% DV)	Standard Release (Common)
+	138	Cooked Daikon (Oriental Radishes) (Boiled, Drained) (Radishes, oriental, cooked, boiled, drained, without salt) 1 cup, sliced	25mcg (6% DV)	Standard Release (Common)
+	139	Raw Cremini Mushrooms (Exposed To Sunlight) (Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw) 1 cup whole	24.4mcg (6% DV)	Standard Release (Common)
+	140	Raw Serrano Peppers (Peppers, serrano, raw) 1 cup, chopped	24.2mcg (6% DV)	Standard Release (Common)
+	141	Raw Crookneck Summer Squash (Squash, summer, crookneck and straightneck, raw) 1 cup sliced	24.1mcg (6% DV)	Standard Release (Common)
+	142	Raw Portobello Mushrooms (Mushrooms, portabella, raw) 1 cup diced	24.1mcg (6% DV)	Standard Release (Common)
+	143	Raw Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, raw) 1 cup diced	24.1mcg (6% DV)	Standard Release (Common)
+	144	Radicchio (Radicchio, raw) 1 cup, shredded	24mcg (6% DV)	Standard Release (Common)
+	145	Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes	23.8mcg (6% DV)	Standard Release (Common)
+	146	Raw Fennel Bulb (Fennel, bulb, raw) 1 cup, sliced	23.5mcg (6% DV)	Standard Release (Common)
+	147	Raw Celery (Celery, raw) 1 stalk, large (11 inch-12 inch long)	23mcg (6% DV)	Standard Release (Common)
+	148	Grilled Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced	23mcg (6% DV)	Standard Release (Common)
+	149	Baby Carrots (Carrots, baby, raw) 1 nlea serving	23mcg (6% DV)	Standard Release (Common)
+	150	Raw Yautia (Yautia (tannier), raw) 1 cup, sliced	23mcg (6% DV)	Standard Release (Common)
+	151	Raw Taro (Taro, raw) 1 cup, sliced	22.9mcg (6% DV)	Standard Release (Common)
+	152	Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes	22.4mcg (6% DV)	Standard Release (Common)
+	153	Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed	22.1mcg (6% DV)	Standard Release (Common)
+	154	Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices	21.8mcg (5% DV)	Standard Release (Common)
+	155	Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes	21.8mcg (5% DV)	Standard Release (Common)
+	156	Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole	21.8mcg (5% DV)	Standard Release (Common)
+	157	Raw Kohlrabi (Kohlrabi, raw) 1 cup	21.6mcg (5% DV)	Standard Release (Common)
+	158	Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced	21.6mcg (5% DV)	Standard Release (Common)
+	159	Boiled Red Bell Peppers (Peppers, sweet, red, cooked, boiled, drained, without salt) 1 cup, strips	21.6mcg (5% DV)	Standard Release (Common)
+	160	Cooked Green Bell Peppers (Boiled, Drained) (Peppers, sweet, green, cooked, boiled, drained, without salt) 1 cup, chopped or strips	21.6mcg (5% DV)	Standard Release (Common)
+	161	Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) 1 cup shredded	20.9mcg (5% DV)	Standard Release (Common)
+	162	Cooked Yellow Sweet Corn (Boiled, Drained) (Corn, sweet, yellow, cooked, boiled, drained, without salt) 1 ear small (5-1/2 inch to 6-1/2 inch long)	20.5mcg (5% DV)	Standard Release (Common)
+	163	Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	20.2mcg (5% DV)	Standard Release (Common)
+	164	Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices	19.8mcg (5% DV)	Standard Release (Common)
+	165	Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed	19.7mcg (5% DV)	Standard Release (Common)
+	166	Raw Witloof Chicory (Chicory, witloof, raw) 1 head	19.6mcg (5% DV)	Standard Release (Common)
+	167	Raw Wakame (Seaweed, wakame, raw) 2 tbsp (1/8 cup)	19.6mcg (5% DV)	Standard Release (Common)
+	168	Raw Turnips (Turnips, raw) 1 cup, cubes	19.5mcg (5% DV)	Standard Release (Common)
+	169	Raw Pumpkin Flowers (Pumpkin flowers, raw) 1 cup	19.5mcg (5% DV)	Standard Release (Common)
+	170	Arugula (Arugula, raw) 1 cup	19.4mcg (5% DV)	Standard Release (Common)
+	171	Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup	18.9mcg (5% DV)	Standard Release (Common)
+	172	Raw Jelly Ear (Tree Ear, Pepeao) (Jew's ear, (pepeao), raw) 1 cup slices	18.8mcg (5% DV)	Standard Release (Common)
+	173	Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup	18.7mcg (5% DV)	Standard Release (Common)
+	174	Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes	18.6mcg (5% DV)	Standard Release (Common)
+	175	Irishmoss Seaweed (Seaweed, irishmoss, raw) 2 tbsp (1/8 cup)	18.2mcg (5% DV)	Standard Release (Common)
+	176	Raw Eggplant (Eggplant, raw) 1 cup, cubes	18mcg (5% DV)	Standard Release (Common)
+	177	Kelp Seaweed (Seaweed, kelp, raw) 2 tbsp (1/8 cup)	18mcg (5% DV)	Standard Release (Common)
+	178	Cooked Sweet White Corn (Boiled, Drained) (Corn, sweet, white, cooked, boiled, drained, without salt) 1 ear, small (5-1/2 inch to 6-1/2 inch long)	17.8mcg (4% DV)	Standard Release (Common)
+	179	Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup	17.8mcg (4% DV)	Standard Release (Common)
+	180	Cooked Hawaiin Mountain Yam (Steamed) (Mountain yam, hawaii, cooked, steamed, without salt) 1 cup, cubes	17.4mcg (4% DV)	Standard Release (Common)
+	181	Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped	16mcg (4% DV)	Standard Release (Common)
+	182	Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped	15.8mcg (4% DV)	Standard Release (Common)
+	183	Raw Green Bell Peppers (Peppers, sweet, green, raw) 1 cup, chopped	14.9mcg (4% DV)	Standard Release (Common)
+	184	Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped	14.9mcg (4% DV)	Standard Release (Common)
+	185	Raw Maitake Mushrooms (Mushrooms, maitake, raw) 1 cup diced	14.7mcg (4% DV)	Standard Release (Common)
+	186	Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes	14.6mcg (4% DV)	Standard Release (Common)
+	187	Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped	14.4mcg (4% DV)	Standard Release (Common)
+	188	Raw Hungarian Peppers (Peppers, hungarian, raw) 1 pepper	14.3mcg (4% DV)	Standard Release (Common)
+	189	Raw Pumpkin Leaves (Pumpkin leaves, raw) 1 cup	14mcg (4% DV)	Standard Release (Common)
+	190	Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)	14mcg (4% DV)	Standard Release (Common)
+	191	Cooked Turnips (Boiled, Drained) (Turnips, cooked, boiled, drained, without salt) 1 cup, cubes	14mcg (4% DV)	Standard Release (Common)
+	192	Cooked Eggplant (Boiled, Drained) (Eggplant, cooked, boiled, drained, without salt) 1 cup (1 inch cubes)	13.9mcg (3% DV)	Standard Release (Common)
+	193	Raw Chicory Roots (Chicory roots, raw) 1 root	13.8mcg (3% DV)	Standard Release (Common)
+	194	Green Leaf Lettuce (Lettuce, green leaf, raw) 1 cup shredded	13.7mcg (3% DV)	Standard Release (Common)
+	195	Raw Carrots (Carrots, raw) 1 large (7-1/4 inch to 8-/1/2 inch long)	13.7mcg (3% DV)	Standard Release (Common)
+	196	Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped	13.7mcg (3% DV)	Standard Release (Common)
+	197	Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)	13.6mcg (3% DV)	Standard Release (Common)
+	198	Cooked Mustard Greens (Boiled, Drained) (Mustard greens, cooked, boiled, drained, without salt) 1 cup, chopped	12.6mcg (3% DV)	Standard Release (Common)
+	199	Canned Mung Bean Sprouts (Drained) (Beans, mung, mature seeds, sprouted, canned, drained solids) 1 cup	12.5mcg (3% DV)	Standard Release (Common)
+	200	Raw Celeriac (Celeriac, raw) 1 cup	12.5mcg (3% DV)	Standard Release (Common)