Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Foods Highest in Vitamin A (RAE)

200 results
Name
Vitamin A (RAE)
Data source
1
Cooked Lamb Liver (Pan Fried) (Lamb, variety meats and by-products, liver, cooked, pan-fried) 3 oz
6614.7mcg (735% DV)
Standard Release (Common)
2
Pan Fried Beef Liver (Beef, variety meats and by-products, liver, cooked, pan-fried) 1 slice
6272.6mcg (697% DV)
Standard Release (Common)
3
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
2581.4mcg (287% DV)
Standard Release (Common)
4
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
1906.1mcg (212% DV)
Standard Release (Common)
5
Cooked Eel (Fish, eel, mixed species, cooked, dry heat) 1 fillet
1807.8mcg (201% DV)
Standard Release (Common)
6
Cod Liver Oil (Fish oil, cod liver) 1 tsp
1350mcg (150% DV)
Standard Release (Common)
7
Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices
1329.1mcg (148% DV)
Standard Release (Common)
8
Beverages, Acai berry drink, fortified 8 fl oz
1290.1mcg (143% DV)
Standard Release (Common)
9
Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet
1286.9mcg (143% DV)
Standard Release (Common)
10
Braunschweiger Pork Liver Sausage (Braunschweiger (a liver sausage), pork) 1 oz
1198.5mcg (133% DV)
Standard Release (Common)
11
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
1143.9mcg (127% DV)
Standard Release (Common)
12
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
1109.3mcg (123% DV)
Standard Release (Common)
13
Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)
1095.5mcg (122% DV)
Standard Release (Common)
14
Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milk 1 cup (8 fl oz)
946.1mcg (105% DV)
Standard Release (Common)
15
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
943.2mcg (105% DV)
Standard Release (Common)
16
Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes
943mcg (105% DV)
Standard Release (Common)
17
Cooked Mustard Greens (Boiled, Drained) (Mustard greens, cooked, boiled, drained, without salt) 1 cup, chopped
865.2mcg (96% DV)
Standard Release (Common)
18
Beverages, Whey protein powder isolate 3 scoop
749.9mcg (83% DV)
Standard Release (Common)
19
Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes
744.8mcg (83% DV)
Standard Release (Common)
20
Beverages, Malted drink mix, natural, with added nutrients, powder, prepared with whole milk 1 cup (8 fl oz)
744.7mcg (83% DV)
Standard Release (Common)
21
Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped
742.5mcg (83% DV)
Standard Release (Common)
22
Cooked Mustard Spinach (Boiled, Drained) (Mustard spinach, (tendergreen), cooked, boiled, drained, without salt) 1 cup, chopped
738mcg (82% DV)
Standard Release (Common)
23
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
722mcg (80% DV)
Standard Release (Common)
24
Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed
705.6mcg (78% DV)
Standard Release (Common)
25
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
686.8mcg (76% DV)
Standard Release (Common)
26
Raw Carrots (Carrots, raw) 1 large (7-1/4 inch to 8-/1/2 inch long)
601.2mcg (67% DV)
Standard Release (Common)
27
Baby Carrots (Carrots, baby, raw) 1 nlea serving
586.5mcg (65% DV)
Standard Release (Common)
28
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt 1 cup
559.1mcg (62% DV)
Standard Release (Common)
29
Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz
556.8mcg (62% DV)
Standard Release (Common)
30
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
551.5mcg (61% DV)
Standard Release (Common)
31
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
548.6mcg (61% DV)
Standard Release (Common)
32
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
535.5mcg (60% DV)
Standard Release (Common)
33
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
535.1mcg (59% DV)
Standard Release (Common)
34
Beverages, SLIMFAST, Meal replacement, High Protein Shake, Ready-To-Drink, 3-2-1 plan 1 bottle
504.5mcg (56% DV)
Standard Release (Common)
35
Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan 1 bottle
501.5mcg (56% DV)
Standard Release (Common)
36
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
489.9mcg (54% DV)
Standard Release (Common)
37
Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink 8 fl oz
401.3mcg (45% DV)
Standard Release (Common)
38
Raw Vinespinach (Vinespinach, (basella), raw) 100 grams
400mcg (44% DV)
Standard Release (Common)
39
chocolate-flavored frosted puffed corn (Cereals ready-to-eat, chocolate-flavored frosted puffed corn) 1 cup
397.2mcg (44% DV)
Standard Release (Common)
40
Beverages, ABBOTT, ENSURE PLUS, ready-to-drink 1 cup
375.5mcg (42% DV)
Standard Release (Common)
41
Ralston Crisp Rice (Cereals ready-to-eat, RALSTON CRISP RICE) 1 (1/4) cup (1 nlea serving)
374.9mcg (42% DV)
Standard Release (Common)
42
Milk And Soy Chocolate Drink (Beverages, chocolate drink, milk and soy based, ready to drink, fortified) 8 fl oz
374.5mcg (42% DV)
Standard Release (Common)
43
Beverages, CYTOSPORT, Muscle Milk, ready-to-drink 14 fl oz
364.3mcg (40% DV)
Standard Release (Common)
44
RALSTON Crispy Hexagons (Cereals ready-to-eat, RALSTON Crispy Hexagons) 1 cup (1 nlea serving)
364.2mcg (40% DV)
Standard Release (Common)
45
Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded
360.4mcg (40% DV)
Standard Release (Common)
46
Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped
359.1mcg (40% DV)
Standard Release (Common)
47
Beverages, chocolate malt, powder, prepared with fat free milk 1 serving
350.7mcg (39% DV)
Standard Release (Common)
48
Light Whipping Cream (Cream, fluid, light whipping) 1 cup, whipped
334.8mcg (37% DV)
Standard Release (Common)
49
Cereals, oats, instant, fortified, with raisins and spice, prepared with water 1 cup
331.2mcg (37% DV)
Standard Release (Common)
50
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry 1 packet
330.1mcg (37% DV)
Standard Release (Common)
51
RALSTON Corn Biscuits (Cereals ready-to-eat, RALSTON Corn Biscuits) 1 cup (nlea serving)
327.6mcg (36% DV)
Standard Release (Common)
52
Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped
318.5mcg (35% DV)
Standard Release (Common)
53
Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup
313.2mcg (35% DV)
Standard Release (Common)
54
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked
304.2mcg (34% DV)
Standard Release (Common)
55
Quaker King Vitaman (Cereals ready-to-eat, QUAKER, KING VITAMAN) 1 (1/2) cup (1 nlea serving)
300.1mcg (33% DV)
Standard Release (Common)
56
Ralston Tasteeos (Cereals ready-to-eat, RALSTON TASTEEOS) 1 cup (1 nlea serving)
299.9mcg (33% DV)
Standard Release (Common)
57
Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls
299.1mcg (33% DV)
Standard Release (Common)
58
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
298.9mcg (33% DV)
Standard Release (Common)
59
Cereals, oats, instant, fortified, maple and brown sugar, dry 1 packet
297.6mcg (33% DV)
Standard Release (Common)
60
Croissant With Egg Cheese And Sausage (Fast foods, croissant, with egg, cheese, and sausage) 1 sandwich
295.8mcg (33% DV)
Standard Release (Common)
61
POST, HONEY BUNCHES OF OATS with vanilla bunches (Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches) 1 cup (1 nlea serving)
295.1mcg (33% DV)
Standard Release (Common)
62
MALT-O-MEAL, Fruity DYNO-BITES (Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES) 3/4 cup
294.3mcg (33% DV)
Standard Release (Common)
63
Beverages, OVALTINE, Classic Malt powder 1 serving (4 tbsp or 1 envelope)
286.7mcg (32% DV)
Standard Release (Common)
64
Beverages, OVALTINE, chocolate malt powder 1 serving (4 tbsp or 1 envelope)
286.7mcg (32% DV)
Standard Release (Common)
65
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
283mcg (31% DV)
Standard Release (Common)
66
Chocolate Mousse (Desserts, mousse, chocolate, prepared-from-recipe) 1/2 cup
282.8mcg (31% DV)
Standard Release (Common)
67
Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped
279.4mcg (31% DV)
Standard Release (Common)
68
General Mills Cheerios (Cereals ready-to-eat, GENERAL MILLS, CHEERIOS) 1 cup (1 nlea serving)
277.2mcg (31% DV)
Standard Release (Common)
69
Rose Hips (Rose Hips, wild (Northern Plains Indians)) 1 cup
275.6mcg (31% DV)
Standard Release (Common)
70
RALSTON Corn Flakes (Cereals ready-to-eat, RALSTON Corn Flakes) 1 cup (1 nlea serving)
274.7mcg (31% DV)
Standard Release (Common)
71
Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan 1 scoop
268.8mcg (30% DV)
Standard Release (Common)
72
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
268.4mcg (30% DV)
Standard Release (Common)
73
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water 1 cup
264mcg (29% DV)
Standard Release (Common)
74
Beverages, Mixed vegetable and fruit juice drink, with added nutrients 8 fl oz
256.9mcg (29% DV)
Standard Release (Common)
75
Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped
254.8mcg (28% DV)
Standard Release (Common)
76
Raw Parsley (Parsley, fresh) 1 cup chopped
252.6mcg (28% DV)
Standard Release (Common)
77
Beverages, Vegetable and fruit juice drink, reduced calorie, with low-calorie sweetener, added vitamin C 1 serving
249.9mcg (28% DV)
Standard Release (Common)
78
Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid
244.8mcg (27% DV)
Standard Release (Common)
79
POST, HONEY BUNCHES OF OATS, honey roasted (Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted) 3/4 cup (1 nlea serving)
241.8mcg (27% DV)
Standard Release (Common)
80
Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz
238mcg (26% DV)
Standard Release (Common)
81
Croissant With Egg Cheese And Ham (Fast foods, croissant, with egg, cheese, and ham) 1 item
226.3mcg (25% DV)
Standard Release (Common)
82
wheat and bran, presweetened with nuts and fruits (Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits) 1 cup (1 nlea serving)
225.5mcg (25% DV)
Standard Release (Common)
83
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
225.3mcg (25% DV)
Standard Release (Common)
84
Croissant With Egg Cheese And Bacon (Fast foods, croissant, with egg, cheese, and bacon) 1 item
225.3mcg (25% DV)
Standard Release (Common)
85
MALT-O-MEAL, Cocoa DYNO-BITES (Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES) 3/4 cup (1 nlea serving)
225mcg (25% DV)
Standard Release (Common)
86
Post Cocoa Pebbles (Cereals ready-to-eat, POST, COCOA PEBBLES) 3/4 cup (1 nlea serving)
225mcg (25% DV)
Standard Release (Common)
87
POST, FRUITY PEBBLES (Cereals ready-to-eat, POST, FRUITY PEBBLES) 3/4 cup (1 nlea serving)
224.9mcg (25% DV)
Standard Release (Common)
88
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, 1 scoop
224.9mcg (25% DV)
Standard Release (Common)
89
POST, GRAPE-NUTS Flakes (Cereals ready-to-eat, POST, GRAPE-NUTS Flakes) 3/4 cup (1 nlea serving)
224.8mcg (25% DV)
Standard Release (Common)
90
Post Bran Flakes (Cereals ready-to-eat, POST Bran Flakes) 3/4 cup (1 nlea serving)
224.7mcg (25% DV)
Standard Release (Common)
91
POST, GOLDEN CRISP (Cereals ready-to-eat, POST, GOLDEN CRISP) 3/4 cup (1 nlea serving)
224.6mcg (25% DV)
Standard Release (Common)
92
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
224.5mcg (25% DV)
Standard Release (Common)
93
POST Raisin Bran Cereal (Cereals ready-to-eat, POST Raisin Bran Cereal) 1 cup (1 nlea serving)
224.2mcg (25% DV)
Standard Release (Common)
94
POST GREAT GRAINS Cranberry Almond Crunch (Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch) 3/4 cup (1 nlea serving)
224.2mcg (25% DV)
Standard Release (Common)
95
POST SELECTS Maple Pecan Crunch (Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch) 3/4 cup (1 nlea serving)
224.1mcg (25% DV)
Standard Release (Common)
96
Post Great Grains Raisin Date & Pecan (Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan) 3/4 cup (1 nlea serving)
223.9mcg (25% DV)
Standard Release (Common)
97
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry 1 packet
223.6mcg (25% DV)
Standard Release (Common)
98
POST, GREAT GRAINS Crunchy Pecan Cereal (Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal) 3/4 cup (1 nlea serving)
223.6mcg (25% DV)
Standard Release (Common)
99
Cooked Sturgeon (Fish, sturgeon, mixed species, cooked, dry heat) 3 oz
223.6mcg (25% DV)
Standard Release (Common)
100
POST GREAT GRAINS Banana Nut Crunch (Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch) 1 cup (1 nlea serving)
223mcg (25% DV)
Standard Release (Common)
101
Post Alpha-Bits (Cereals ready-to-eat, POST, ALPHA-BITS) 1 cup (1 nlea serving for adults)
222.3mcg (25% DV)
Standard Release (Common)
102
Post, Waffle Crisp (Cereals ready-to-eat, Post, Waffle Crisp) 1 cup (1 nlea serving)
222mcg (25% DV)
Standard Release (Common)
103
POST SELECTS Blueberry Morning (Cereals ready-to-eat, POST SELECTS Blueberry Morning) 1 (1/4) cup (1 nlea serving)
220mcg (24% DV)
Standard Release (Common)
104
POST, HONEY BUNCHES OF OATS, with almonds (Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds) 3/4 cup (1 nlea serving)
217.6mcg (24% DV)
Standard Release (Common)
105
Malt-O-Meal Corn Bursts (Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS) 1 cup (1 nlea serving)
217mcg (24% DV)
Standard Release (Common)
106
Post Honeycomb Cereal (Cereals ready-to-eat, POST, Honeycomb Cereal) 1 (1/2) cup (1 nlea serving)
217mcg (24% DV)
Standard Release (Common)
107
POST, HONEY BUNCHES OF OATS, pecan bunches (Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches) 3/4 cup (1 nlea serving)
216.9mcg (24% DV)
Standard Release (Common)
108
Cereals, oats, instant, fortified, plain, dry 1 packet
216.2mcg (24% DV)
Standard Release (Common)
109
Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz
214.2mcg (24% DV)
Standard Release (Common)
110
Canned Minestrone (Soup, minestrone, canned, chunky, ready-to-serve) 1 cup
213.6mcg (24% DV)
Standard Release (Common)
111
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 1 packet (1 nlea serving)
212.4mcg (24% DV)
Standard Release (Common)
112
Bagel With Breakfast Steak Egg Cheese And Condiments (Fast foods, bagel, with breakfast steak, egg, cheese, and condiments) 1 item
210.8mcg (23% DV)
Standard Release (Common)
113
Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded
204.9mcg (23% DV)
Standard Release (Common)
114
QUAKER, Toasted Multigrain Crisps (Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps) 1 (1/4) cup (1 nlea serving)
204.6mcg (23% DV)
Standard Release (Common)
115
QUAKER, Oatmeal Squares (Cereals ready-to-eat, QUAKER, Oatmeal Squares) 1 cup (1 nlea serving)
199.4mcg (22% DV)
Standard Release (Common)
116
Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink 1 bottle
199.1mcg (22% DV)
Standard Release (Common)
117
Boiled Red Bell Peppers (Peppers, sweet, red, cooked, boiled, drained, without salt) 1 cup, strips
198.5mcg (22% DV)
Standard Release (Common)
118
QUAKER, Oatmeal Squares, cinnamon (Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon) 1 cup (1 nlea serving)
198.2mcg (22% DV)
Standard Release (Common)
119
Cereals, oats, instant, fortified, with cinnamon and spice, dry 1 packet
198mcg (22% DV)
Standard Release (Common)
120
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
193mcg (21% DV)
Standard Release (Common)
121
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
189.8mcg (21% DV)
Standard Release (Common)
122
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry 1 packet (1 nlea serving)
189.2mcg (21% DV)
Standard Release (Common)
123
Beverages, nutritional shake mix, high protein, powder 1 tbsp
187.5mcg (21% DV)
Standard Release (Common)
124
Sweet Red Bell Peppers (Peppers, sweet, red, raw) 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)
186.8mcg (21% DV)
Standard Release (Common)
125
Raw Fiddlehead Ferns (Fiddlehead ferns, raw) 100 grams
181mcg (20% DV)
Standard Release (Common)
126
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
180mcg (20% DV)
Standard Release (Common)
127
Low-Moisture Dried Apricots (Apricots, dehydrated (low-moisture), sulfured, uncooked) 1oz
177.2mcg (20% DV)
Standard Release (Common)
128
Raw Water Spinach (Water convolvulus,raw) 1 cup, chopped
176.4mcg (20% DV)
Standard Release (Common)
129
Dried Ancho Peppers (Peppers, ancho, dried) 1 pepper
173.7mcg (19% DV)
Standard Release (Common)
130
Raw Garden Cress (Cress, garden, raw) 1 cup
173mcg (19% DV)
Standard Release (Common)
131
Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz
172.6mcg (19% DV)
Standard Release (Common)
132
Vegetable Soup (Soup, vegetarian vegetable, canned, prepared with equal volume water) 1 cup
171.1mcg (19% DV)
Standard Release (Common)
133
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
170.1mcg (19% DV)
Standard Release (Common)
134
Egg Scrambled (Fast foods, egg, scrambled) 2 eggs
169mcg (19% DV)
Standard Release (Common)
135
Manhattan Clam Chowder (Soup, clam chowder, manhattan style, canned, chunky, ready-to-serve) 1 cup (8 fl oz)
168mcg (19% DV)
Standard Release (Common)
136
Beverages, chocolate malt powder, prepared with 1% milk, fortified 1 cup dry mix
167.6mcg (19% DV)
Standard Release (Common)
137
Paprika (Spices, paprika) 1 tbsp
167.5mcg (19% DV)
Standard Release (Common)
138
Soup, cream of chicken, canned, prepared with equal volume water 1 cup
163.5mcg (18% DV)
Standard Release (Common)
139
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
161mcg (18% DV)
Standard Release (Common)
140
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
160mcg (18% DV)
Standard Release (Common)
141
Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded
156.1mcg (17% DV)
Standard Release (Common)
142
Beverages, orange-flavor drink, breakfast type, powder 1 serving 2 tbsp
155.7mcg (17% DV)
Standard Release (Common)
143
Cereals, CREAM OF WHEAT, instant, dry 1 tbsp
154.2mcg (17% DV)
Standard Release (Common)
144
RALSTON Enriched Wheat Bran flakes (Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes) 1 serving (nlea serving size = 0.75 cup)
154mcg (17% DV)
Standard Release (Common)
145
Melon Balls (Melon balls, frozen) 1 cup, unthawed
154mcg (17% DV)
Standard Release (Common)
146
Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2 1 cup
151.2mcg (17% DV)
Standard Release (Common)
147
Sweetened Vanilla Almond Milk (Beverages, almond milk, sweetened, vanilla flavor, ready-to-drink) 8 fl oz
151.2mcg (17% DV)
Standard Release (Common)
148
Unsweetened Rice Milk (Beverages, rice milk, unsweetened) 8 fl oz (approximate weight, 1 serving)
151.2mcg (17% DV)
Standard Release (Common)
149
Chocolate Almond Milk (Beverages, almond milk, chocolate, ready-to-drink) 8 fl oz
151.2mcg (17% DV)
Standard Release (Common)
150
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
151mcg (17% DV)
Standard Release (Common)
151
Beverages, rich chocolate, powder 2 tbsp
150.2mcg (17% DV)
Standard Release (Common)
152
Beverages, Orange-flavor drink, breakfast type, low calorie, powder 1 portion, amount of dry mix to make 8 fl oz prepared
150.2mcg (17% DV)
Standard Release (Common)
153
MALT-O-MEAL, Crispy Rice (Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice) 1 (1/4) cup (1 nlea serving)
150.2mcg (17% DV)
Standard Release (Common)
154
Frosted Oat Cereal With Marshmallows (Cereals ready-to-eat, frosted oat cereal with marshmallows) 3/4 cup (1 nlea serving)
150mcg (17% DV)
Standard Release (Common)
155
MALT-O-MEAL, MARSHMALLOW MATEYS (Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS) 1 cup
150mcg (17% DV)
Standard Release (Common)
156
MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal (Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal) 3/4 cup (1 nlea serving)
150mcg (17% DV)
Standard Release (Common)
157
MALT-O-MEAL, GOLDEN PUFFS (Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS) 3/4 cup (1 nlea serving)
149.9mcg (17% DV)
Standard Release (Common)
158
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
149.5mcg (17% DV)
Standard Release (Common)
159
MALT-O-MEAL, CINNAMON TOASTERS (Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS) 3/4 cup (1 nlea serving)
149.4mcg (17% DV)
Standard Release (Common)
160
MALT-O-MEAL, Raisin Bran Cereal (Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal) 1 cup (1 nlea serving)
149.3mcg (17% DV)
Standard Release (Common)
161
Ricotta Cheese (Cheese, ricotta, whole milk) 1/2 cup
148.8mcg (17% DV)
Standard Release (Common)
162
Unsweetened Chocolate Almond Milk (Beverages, chocolate almond milk, unsweetened, shelf-stable, fortified with vitamin D2 and E) 1 cup
148.8mcg (17% DV)
Standard Release (Common)
163
Apricots (Apricots, raw) 1 cup, halves
148.8mcg (17% DV)
Standard Release (Common)
164
Beverages, Chocolate-flavored drink, whey and milk based 1 cup
146.4mcg (16% DV)
Standard Release (Common)
165
Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped
146.3mcg (16% DV)
Standard Release (Common)
166
Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz
145.4mcg (16% DV)
Standard Release (Common)
167
MALT-O-MEAL, COCO-ROOS (Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS) 3/4 cup (1 nlea serving)
144.3mcg (16% DV)
Standard Release (Common)
168
MALT-O-MEAL, COLOSSAL CRUNCH (Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH) 3/4 cup (1 nlea serving)
143.7mcg (16% DV)
Standard Release (Common)
169
MALT-O-MEAL, TOOTIE FRUITIES (Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES) 1 cup (1 nlea serving)
143.4mcg (16% DV)
Standard Release (Common)
170
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
141mcg (16% DV)
Standard Release (Common)
171
MALT-O-MEAL, Frosted Flakes (Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes) 3/4 cup (1 nlea serving)
140.7mcg (16% DV)
Standard Release (Common)
172
Raw Spinach (Spinach, raw) 1 cup
140.7mcg (16% DV)
Standard Release (Common)
173
Bagel With Egg Sausage Patty Cheese And Condiments (Fast foods, bagel, with egg, sausage patty, cheese, and condiments) 1 item
140.2mcg (16% DV)
Standard Release (Common)
174
Soft Serve Chocolate Ice Cream (Ice cream, soft serve, chocolate) 1/2 cup
139.3mcg (15% DV)
Standard Release (Common)
175
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
138mcg (15% DV)
Standard Release (Common)
176
Fuyu Persimmon (Persimmons, japanese, raw) 1 fruit (2-1/2 inch dia)
136.1mcg (15% DV)
Standard Release (Common)
177
Pink Grapefruit (Grapefruit, raw, pink and red, all areas) 1 cup sections, with juice
133.4mcg (15% DV)
Standard Release (Common)
178
Green Leaf Lettuce (Lettuce, green leaf, raw) 1 cup shredded
133.2mcg (15% DV)
Standard Release (Common)
179
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
132.7mcg (15% DV)
Standard Release (Common)
180
Pitanga (Pitanga, (surinam-cherry), raw) 1 cup
129.8mcg (14% DV)
Standard Release (Common)
181
Fast foods, quesadilla, with chicken 1 each quesadilla
129.6mcg (14% DV)
Standard Release (Common)
182
Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
129mcg (14% DV)
Standard Release (Common)
183
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
127.5mcg (14% DV)
Standard Release (Common)
184
Raw Tahitian Taro (Taro, tahitian, raw) 1 cup slices
127.5mcg (14% DV)
Standard Release (Common)
185
Canned Clams (Drained) (Mollusks, clam, mixed species, canned, drained solids) 3 oz
126.7mcg (14% DV)
Standard Release (Common)
186
Burrito With Beans Cheese And Beef (Fast foods, burrito, with beans, cheese, and beef) 1 burrito
125.3mcg (14% DV)
Standard Release (Common)
187
Dried Pasilla Peppers (Peppers, pasilla, dried) 1 pepper
125.2mcg (14% DV)
Standard Release (Common)
188
Grated Parmesan Cheese (Low-Sodium) (Cheese, parmesan, low sodium) 1 cup, grated
125mcg (14% DV)
Standard Release (Common)
189
Beverages, milk beverage, reduced fat, flavored and sweetened, Ready-to-drink, added calcium, vitamin A and vitamin D 1 cup
124.4mcg (14% DV)
Standard Release (Common)
190
Cooked Pacific Oysters (Mollusks, oyster, Pacific, cooked, moist heat) 3 oz
124.1mcg (14% DV)
Standard Release (Common)
191
English Muffin With Egg Cheese And Canadian Bacon (Fast foods, english muffin, with egg, cheese, and canadian bacon) 1 sandwich
123.5mcg (14% DV)
Standard Release (Common)
192
Heavy Whipping Cream (Cream, fluid, heavy whipping) 1 fl oz
122.5mcg (14% DV)
Standard Release (Common)
193
Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices
120.6mcg (13% DV)
Standard Release (Common)
194
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
120.1mcg (13% DV)
Standard Release (Common)
195
Raw Beet Greens (Beet greens, raw) 1 cup
120.1mcg (13% DV)
Standard Release (Common)
196
Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie 1 tsp
119.9mcg (13% DV)
Standard Release (Common)
197
Minestrone (Soup, minestrone, canned, prepared with equal volume water) 1 cup (8 fl oz)
118.1mcg (13% DV)
Standard Release (Common)
198
QUAKER, HONEY GRAHAM OH!S (Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S) 3/4 cup (1 nlea serving)
117.7mcg (13% DV)
Standard Release (Common)
199
Fast foods, griddle cake sandwich, egg, cheese, and sausage 1 item
117.4mcg (13% DV)
Standard Release (Common)
200
Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet
117.3mcg (13% DV)
Standard Release (Common)