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 Alpha Carotene

200 results

	Name	Alpha Carotene	Data source
1	Canned Pumpkin (Pumpkin, canned, without salt) 1 cup	11747.8mcg (54% RDA)	Standard Release (Common)
2	Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed	6651.8mcg (31% RDA)	Standard Release (Common)
3	Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices	5890.6mcg (27% RDA)	Standard Release (Common)
4	Baby Carrots (Carrots, baby, raw) 1 nlea serving	3202mcg (15% RDA)	Standard Release (Common)
5	Raw Carrots (Carrots, raw) 1 large (7-1/4 inch to 8-/1/2 inch long)	2503.4mcg (12% RDA)	Standard Release (Common)
6	Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes	2316.5mcg (11% RDA)	Standard Release (Common)
7	Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes	1814.3mcg (8% RDA)	Standard Release (Common)
8	Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes	1398.1mcg (6% RDA)	Standard Release (Common)
9	Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes	1167.6mcg (5% RDA)	Standard Release (Common)
10	Canned Minestrone (Soup, minestrone, canned, chunky, ready-to-serve) 1 cup	888mcg (4% RDA)	Standard Release (Common)
11	Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup	687.8mcg (3% RDA)	Standard Release (Common)
12	Raw Plantains (Plantains, yellow, raw) 1 cup, sliced	648.2mcg (3% RDA)	Standard Release (Common)
13	Manhattan Clam Chowder (Soup, clam chowder, manhattan style, canned, chunky, ready-to-serve) 1 cup (8 fl oz)	648mcg (3% RDA)	Standard Release (Common)
14	Vegetable Soup (Soup, vegetarian vegetable, canned, prepared with equal volume water) 1 cup	494.1mcg (2% RDA)	Standard Release (Common)
15	Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup	367.8mcg (2% RDA)	Standard Release (Common)
16	Beverages, Mixed vegetable and fruit juice drink, with added nutrients 8 fl oz	355.7mcg (2% RDA)	Standard Release (Common)
17	Raw Fiddlehead Ferns (Fiddlehead ferns, raw) 100 grams	261mcg (1% RDA)	Standard Release (Common)
18	Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped	256.2mcg (1% RDA)	Standard Release (Common)
19	Low Sodium Minestrone (Soup, minestrone, canned, reduced sodium, ready-to-serve) 1 cup	242.6mcg (1% RDA)	Standard Release (Common)
20	Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped	199.7mcg (1% RDA)	Standard Release (Common)
21	Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections	197mcg (1% RDA)	Standard Release (Common)
22	Raw Bitter Melon (Balsam-pear (bitter gourd), pods, raw) 1 cup (1/2 inch pieces)	172.1mcg (1% RDA)	Standard Release (Common)
23	Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes	150.5mcg (1% RDA)	Standard Release (Common)
24	Vegetable Broth (Soup, vegetable broth, ready to serve) 1 cup	141.4mcg (1% RDA)	Standard Release (Common)
25	Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped	129.2mcg (1% RDA)	Standard Release (Common)
26	Beverages, Acai berry drink, fortified 8 fl oz	122.4mcg (1% RDA)	Standard Release (Common)
27	Soup, clam chowder, manhattan, canned, prepared with equal volume water 1 serving 1 cup	104.6mcg (0% RDA)	Standard Release (Common)
28	Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped	101.8mcg (0% RDA)	Standard Release (Common)
29	Black Bean Soup (Soup, black bean, canned, prepared with equal volume water) 1 cup	98.8mcg (0% RDA)	Standard Release (Common)
30	Raw Green Tomatoes (Tomatoes, green, raw) 1 medium	95.9mcg (0% RDA)	Standard Release (Common)
31	Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed	95.2mcg (0% RDA)	Standard Release (Common)
32	Yellow Passion Fruit Juice (Passion-fruit juice, yellow, raw) 1 cup	86.5mcg (0% RDA)	Standard Release (Common)
33	Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup	84.8mcg (0% RDA)	Standard Release (Common)
34	Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped	78.8mcg (0% RDA)	Standard Release (Common)
35	Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup	76.9mcg (0% RDA)	Standard Release (Common)
36	Beverages, OCEAN SPRAY, Light Cranberry and Raspberry Flavored Juice 8 fl oz	75mcg (0% RDA)	Standard Release (Common)
37	Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup	74.3mcg (0% RDA)	Standard Release (Common)
38	Cooked Nopales (Nopales, cooked, without salt) 1 cup	70mcg (0% RDA)	Standard Release (Common)
39	Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces	69mcg (0% RDA)	Standard Release (Common)
40	Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup	67.2mcg (0% RDA)	Standard Release (Common)
41	Florida Avocados (Avocados, raw, Florida) 1 cup, pureed	62.1mcg (0% RDA)	Standard Release (Common)
42	Chili Powder (Spices, chili powder) 1 tsp	56.4mcg (0% RDA)	Standard Release (Common)
43	CAMPBELL'S CHUNKY, Hearty Beef Barley Soup 1 cup	55.6mcg (0% RDA)	Standard Release (Common)
44	California Avocados (Avocados, raw, California) 1 cup, pureed	55.2mcg (0% RDA)	Standard Release (Common)
45	Cooked Napa Cabbage (Cabbage, napa, cooked) 1 cup	53.4mcg (0% RDA)	Standard Release (Common)
46	Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)	49mcg (0% RDA)	Standard Release (Common)
47	Cooked Green Bell Peppers (Sauteed) (Peppers, sweet, green, sauteed) 1 cup chopped	48.3mcg (0% RDA)	Standard Release (Common)
48	Raw Banana Peppers (Pepper, banana, raw) 1 cup	48.4mcg (0% RDA)	Standard Release (Common)
49	Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california	48.2mcg (0% RDA)	Standard Release (Common)
50	Raw Nopales (Nopales, raw) 1 cup, sliced	41.3mcg (0% RDA)	Standard Release (Common)
51	Paprika (Spices, paprika) 1 tbsp	40.5mcg (0% RDA)	Standard Release (Common)
52	Rose Hips (Rose Hips, wild (Northern Plains Indians)) 1 cup	39.4mcg (0% RDA)	Standard Release (Common)
53	Bananas (Bananas, raw) 1 cup, sliced	37.5mcg (0% RDA)	Standard Release (Common)
54	Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise 1 item	37.1mcg (0% RDA)	Standard Release (Common)
55	Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup	35.2mcg (0% RDA)	Standard Release (Common)
56	Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup	35.2mcg (0% RDA)	Standard Release (Common)
57	Cooked Green Bell Peppers (Boiled, Drained) (Peppers, sweet, green, cooked, boiled, drained, without salt) 1 cup, chopped or strips	35.1mcg (0% RDA)	Standard Release (Common)
58	Tangerine Juice (Tangerine juice, raw) 1 cup	34.6mcg (0% RDA)	Standard Release (Common)
59	Raw Green Bell Peppers (Peppers, sweet, green, raw) 1 cup, chopped	31.3mcg (0% RDA)	Standard Release (Common)
60	Sour Pickled Cucumber (Pickles, cucumber, sour) 1 cup	31mcg (0% RDA)	Standard Release (Common)
61	Raw Green Peas (Peas, green, raw) 1 cup	30.5mcg (0% RDA)	Standard Release (Common)
62	Apricots (Apricots, raw) 1 cup, halves	29.5mcg (0% RDA)	Standard Release (Common)
63	Kumquats (Kumquats, raw) 1 fruit without refuse	29.5mcg (0% RDA)	Standard Release (Common)
64	Raw Cabbage (Cabbage, raw) 1 cup, chopped	29.4mcg (0% RDA)	Standard Release (Common)
65	Canned Pimentos (Pimento, canned) 1 tbsp	28.6mcg (0% RDA)	Standard Release (Common)
66	Low Sodium Sour Pickles (Pickles, cucumber, sour, low sodium) 1 cup, chopped or diced	28.6mcg (0% RDA)	Standard Release (Common)
67	Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls	28.3mcg (0% RDA)	Standard Release (Common)
68	Sweet Pickled Cucumbers (Pickles, cucumber, sweet (includes bread and butter pickles)) 1 large gherkin (3 inch long)	28.4mcg (0% RDA)	Standard Release (Common)
69	Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole	27.7mcg (0% RDA)	Standard Release (Common)
70	Dried Bananas (Banana Powder) (Bananas, dehydrated, or banana powder) 1 oz	27.3mcg (0% RDA)	Standard Release (Common)
71	Raw Okra (Okra, raw) 1 cup	27mcg (0% RDA)	Standard Release (Common)
72	Starfruit (Carambola) (Carambola, (starfruit), raw) 1 cup, sliced	25.9mcg (0% RDA)	Standard Release (Common)
73	Fast foods, crispy chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise 1 sandwich	24.4mcg (0% RDA)	Standard Release (Common)
74	Boiled Red Bell Peppers (Peppers, sweet, red, cooked, boiled, drained, without salt) 1 cup, strips	24.3mcg (0% RDA)	Standard Release (Common)
75	Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise 1 sandwich	24.1mcg (0% RDA)	Standard Release (Common)
76	Sweet Red Bell Peppers (Peppers, sweet, red, raw) 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)	23.8mcg (0% RDA)	Standard Release (Common)
77	Cooked Spaghetti Squash (Boiled, Drained) (Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt) 1 cup	23.3mcg (0% RDA)	Standard Release (Common)
78	Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup	23.2mcg (0% RDA)	Standard Release (Common)
79	Raw Broccoli (Broccoli, raw) 1 cup chopped	22.8mcg (0% RDA)	Standard Release (Common)
80	Fast foods, hamburger; double, large patty; with condiments, vegetables and mayonnaise 1 item	22.4mcg (0% RDA)	Standard Release (Common)
81	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 (0% RDA)	Standard Release (Common)
82	Florida Oranges (Oranges, raw, Florida) 1 cup sections, without membranes	20.4mcg (0% RDA)	Standard Release (Common)
83	Oranges (Oranges, raw, all commercial varieties) 1 cup, sections	19.8mcg (0% RDA)	Standard Release (Common)
84	Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup	19.9mcg (0% RDA)	Standard Release (Common)
85	Orange Juice With Added Calcium And Vitamin D (Orange juice, chilled, includes from concentrate, with added calcium and vitamin D) 1 cup	19.9mcg (0% RDA)	Standard Release (Common)
86	Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup	19.9mcg (0% RDA)	Standard Release (Common)
87	Raspberries (Raspberries, raw) 1 cup	19.7mcg (0% RDA)	Standard Release (Common)
88	Sweet Pickled Relish (Pickle relish, sweet) 1 tbsp	19.4mcg (0% RDA)	Standard Release (Common)
89	Canned Tomato Paste (Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)) 1/4 cup	19.1mcg (0% RDA)	Standard Release (Common)
90	Beverages, Kiwi Strawberry Juice Drink 16 fl oz	18.9mcg (0% RDA)	Standard Release (Common)
91	Raw Serrano Peppers (Peppers, serrano, raw) 1 cup, chopped	18.9mcg (0% RDA)	Standard Release (Common)
92	White Grapefruit (Grapefruit, raw, white, all areas) 1 cup sections, with juice	18.4mcg (0% RDA)	Standard Release (Common)
93	Fast foods, strawberry banana smoothie made with ice and low-fat yogurt 12 fl oz	17.4mcg (0% RDA)	Standard Release (Common)
94	Prunes (Dried Plums) (Plums, dried (prunes), uncooked) 3 prunes	17.1mcg (0% RDA)	Standard Release (Common)
95	Mulberries (Mulberries, raw) 1 cup	16.8mcg (0% RDA)	Standard Release (Common)
96	Raw Swiss Chard (Chard, swiss, raw) 1 cup	16.2mcg (0% RDA)	Standard Release (Common)
97	Raw Spaghetti Squash (Squash, winter, spaghetti, raw) 1 cup, cubes	16.2mcg (0% RDA)	Standard Release (Common)
98	Raw Red Chili Peppers (Peppers, hot chili, red, raw) 1 pepper	16.2mcg (0% RDA)	Standard Release (Common)
99	Sriracha (Sauce, hot chile, sriracha) 1 tsp	15.2mcg (0% RDA)	Standard Release (Common)
100	Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup	14.9mcg (0% RDA)	Standard Release (Common)
101	Mangos (Mangos, raw) 1 cup pieces	14.9mcg (0% RDA)	Standard Release (Common)
102	Durian (Durian, raw or frozen) 1 cup, chopped or diced	14.6mcg (0% RDA)	Standard Release (Common)
103	Quaker King Vitaman (Cereals ready-to-eat, QUAKER, KING VITAMAN) 1 (1/2) cup (1 nlea serving)	13.6mcg (0% RDA)	Standard Release (Common)
104	Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped	13mcg (0% RDA)	Standard Release (Common)
105	Cooked Mustard Greens (Boiled, Drained) (Mustard greens, cooked, boiled, drained, without salt) 1 cup, chopped	12.6mcg (0% RDA)	Standard Release (Common)
106	Quaker Quaker Crunchy Bran (Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN) 3/4 cup (1 nlea serving)	12.4mcg (0% RDA)	Standard Release (Common)
107	Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup	12.5mcg (0% RDA)	Standard Release (Common)
108	Raw Asparagus (Asparagus, raw) 1 cup	12.1mcg (0% RDA)	Standard Release (Common)
109	QUAKER, CAP'N CRUNCH (Cereals ready-to-eat, QUAKER, CAP'N CRUNCH) 3/4 cup (1 nlea serving)	11.9mcg (0% RDA)	Standard Release (Common)
110	QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH (Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH) 3/4 cup (1 nlea serving)	11.9mcg (0% RDA)	Standard Release (Common)
111	Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes	11.6mcg (0% RDA)	Standard Release (Common)
112	Cucumber (Cucumber, with peel, raw) 1 cup	11.4mcg (0% RDA)	Standard Release (Common)
113	Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup	11.3mcg (0% RDA)	Standard Release (Common)
114	MALT-O-MEAL, Frosted Flakes (Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes) 3/4 cup (1 nlea serving)	11.2mcg (0% RDA)	Standard Release (Common)
115	Dried Sweetened Mango (Mango, dried, sweetened) 100 grams	11mcg (0% RDA)	Standard Release (Common)
116	Ralston Corn Flakes (Cereals ready-to-eat, Ralston Corn Flakes) 1 cup (1 nlea serving)	10.6mcg (0% RDA)	Standard Release (Common)
117	Hot Green Chili Peppers (Peppers, hot chili, green, raw) 1 pepper	10.4mcg (0% RDA)	Standard Release (Common)
118	Jackfruit (Jackfruit, raw) 1 cup, sliced	9.9mcg (0% RDA)	Standard Release (Common)
119	Post Honeycomb Cereal (Cereals ready-to-eat, POST, Honeycomb Cereal) 1 (1/2) cup (1 nlea serving)	9.6mcg (0% RDA)	Standard Release (Common)
120	Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes	9.3mcg (0% RDA)	Standard Release (Common)
121	Malt-O-Meal Corn Bursts (Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS) 1 cup (1 nlea serving)	9.3mcg (0% RDA)	Standard Release (Common)
122	POST, HONEY BUNCHES OF OATS, pecan bunches (Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches) 3/4 cup (1 nlea serving)	9.3mcg (0% RDA)	Standard Release (Common)
123	Raw Jalapeno Peppers (Peppers, jalapeno, raw) 1 pepper	9.4mcg (0% RDA)	Standard Release (Common)
124	Grapefruit (Grapefruit, raw, pink and red and white, all areas) 1 cup sections, with juice	9.2mcg (0% RDA)	Standard Release (Common)
125	POST, HONEY BUNCHES OF OATS, with almonds (Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds) 3/4 cup (1 nlea serving)	9mcg (0% RDA)	Standard Release (Common)
126	Pan Fried Beef Liver (Beef, variety meats and by-products, liver, cooked, pan-fried) 1 slice	8.9mcg (0% RDA)	Standard Release (Common)
127	MALT-O-MEAL, TOOTIE FRUITIES (Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES) 1 cup (1 nlea serving)	7.7mcg (0% RDA)	Standard Release (Common)
128	QUAKER, SWEET CRUNCH/QUISP (Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP) 1 cup (1 nlea serving)	7.6mcg (0% RDA)	Standard Release (Common)
129	MALT-O-MEAL, COLOSSAL CRUNCH (Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH) 3/4 cup (1 nlea serving)	7.2mcg (0% RDA)	Standard Release (Common)
130	Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup	7.1mcg (0% RDA)	Standard Release (Common)
131	Beverages, Vegetable and fruit juice drink, reduced calorie, with low-calorie sweetener, added vitamin C 1 serving	7.1mcg (0% RDA)	Standard Release (Common)
132	Low Sodium Sweet Pickles (Pickles, cucumber, sweet, low sodium (includes bread and butter pickles)) 1 slice	7.1mcg (0% RDA)	Standard Release (Common)
133	Grapefruit Juice (Grapefruit juice, pink or red, with added calcium) 8 fl oz	7.2mcg (0% RDA)	Standard Release (Common)
134	MALT-O-MEAL, COCO-ROOS (Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS) 3/4 cup (1 nlea serving)	6.9mcg (0% RDA)	Standard Release (Common)
135	Pink Grapefruit (Grapefruit, raw, pink and red, all areas) 1 cup sections, with juice	6.9mcg (0% RDA)	Standard Release (Common)
136	Fish Sandwich With Tartar Sauce (Fast foods, fish sandwich, with tartar sauce) 1 sandwich	6.6mcg (0% RDA)	Standard Release (Common)
137	Raw Egg Yolks (Egg, yolk, raw, fresh) 1 large	6.5mcg (0% RDA)	Standard Release (Common)
138	Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup	6.2mcg (0% RDA)	Standard Release (Common)
139	Chocolate Mousse (Desserts, mousse, chocolate, prepared-from-recipe) 1/2 cup	6.1mcg (0% RDA)	Standard Release (Common)
140	Cereals, corn grits, yellow, regular and quick, unenriched, dry 1 tbsp	6.1mcg (0% RDA)	Standard Release (Common)
141	Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	5.8mcg (0% RDA)	Standard Release (Common)
142	Raw Mustard Greens (Mustard greens, raw) 1 cup, chopped	5.6mcg (0% RDA)	Standard Release (Common)
143	Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup	5.3mcg (0% RDA)	Standard Release (Common)
144	QUAKER, Toasted Multigrain Crisps (Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps) 1 (1/4) cup (1 nlea serving)	5.1mcg (0% RDA)	Standard Release (Common)
145	Raw Collards (Collards, raw) 1 cup, chopped	5mcg (0% RDA)	Standard Release (Common)
146	White Grapefruit Juice (Grapefruit juice, white, raw) 1 cup	4.9mcg (0% RDA)	Standard Release (Common)
147	QUAKER, Christmas Crunch (Cereals ready-to-eat, QUAKER, Christmas Crunch) 3/4 cup (1 nlea serving)	4.7mcg (0% RDA)	Standard Release (Common)
148	Beverages, Orange juice, light, No pulp 8 fl oz	4.8mcg (0% RDA)	Standard Release (Common)
149	Burrito With Beans Cheese And Beef (Fast foods, burrito, with beans, cheese, and beef) 1 burrito	4.8mcg (0% RDA)	Standard Release (Common)
150	Dill Pickles (Pickles, cucumber, dill or kosher dill) 1 spear, small	4.6mcg (0% RDA)	Standard Release (Common)
151	Reduced Sodium Dill Pickles (Pickles, cucumber, dill, reduced sodium) 1 spear, small	4.6mcg (0% RDA)	Standard Release (Common)
152	Raw Hungarian Peppers (Peppers, hungarian, raw) 1 pepper	4.3mcg (0% RDA)	Standard Release (Common)
153	Soft Serve Chocolate Ice Cream (Ice cream, soft serve, chocolate) 1/2 cup	4.3mcg (0% RDA)	Standard Release (Common)
154	QUAKER, HONEY GRAHAM OH!S (Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S) 3/4 cup (1 nlea serving)	4.1mcg (0% RDA)	Standard Release (Common)
155	POST SELECTS Blueberry Morning (Cereals ready-to-eat, POST SELECTS Blueberry Morning) 1 (1/4) cup (1 nlea serving)	3.9mcg (0% RDA)	Standard Release (Common)
156	Submarine Sandwich Cold Cut On White Bread With Lettuce And Tomato (Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato) 6 inch sub	3.9mcg (0% RDA)	Standard Release (Common)
157	Post, Waffle Crisp (Cereals ready-to-eat, Post, Waffle Crisp) 1 cup (1 nlea serving)	3.6mcg (0% RDA)	Standard Release (Common)
158	Chicken Fillet Sandwich Plain With Pickles (Fast foods, chicken fillet sandwich, plain with pickles) 1 sandwich	3.7mcg (0% RDA)	Standard Release (Common)
159	Tomatillos (Tomatillos, raw) 1 medium	3.4mcg (0% RDA)	Standard Release (Common)
160	Fast foods, breakfast burrito, with egg, cheese, and sausage 1 burrito	3.3mcg (0% RDA)	Standard Release (Common)
161	Post Alpha-Bits (Cereals ready-to-eat, POST, ALPHA-BITS) 1 cup (1 nlea serving for adults)	3.3mcg (0% RDA)	Standard Release (Common)
162	Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) 1 cup shredded	2.9mcg (0% RDA)	Standard Release (Common)
163	Bartlett Pears (Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced	2.8mcg (0% RDA)	Standard Release (Common)
164	Wild Blueberries (Frozen) (Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program)) 1 cup, frozen	2.8mcg (0% RDA)	Standard Release (Common)
165	QUAKER, Low Fat 100% Natural Granola with Raisins (Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins) 2/3 cup (1 nlea serving)	2.8mcg (0% RDA)	Standard Release (Common)
166	Tabasco Sauce (Sauce, ready-to-serve, pepper, TABASCO) 1 tsp	2.9mcg (0% RDA)	Standard Release (Common)
167	Papaya (Papayas, raw) 1 cup 1 inch pieces	2.9mcg (0% RDA)	Standard Release (Common)
168	Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)	2.8mcg (0% RDA)	Standard Release (Common)
169	Dark Chocolate (60-69% Cocoa) (Chocolate, dark, 60-69% cacao solids) 1 oz	2.6mcg (0% RDA)	Standard Release (Common)
170	Fish Sandwich With Tartar Sauce And Cheese (Fast foods, fish sandwich, with tartar sauce and cheese) 1 sandwich	2.7mcg (0% RDA)	Standard Release (Common)
171	Beverages, Orange juice drink 1 cup	2.5mcg (0% RDA)	Standard Release (Common)
172	Canned Mung Bean Sprouts (Drained) (Beans, mung, mature seeds, sprouted, canned, drained solids) 1 cup	2.5mcg (0% RDA)	Standard Release (Common)
173	Processed Pimento Cheese (Cheese, pasteurized process, pimento) 1 slice (3/4 oz)	2.5mcg (0% RDA)	Standard Release (Common)
174	Beverages, vegetable and fruit juice blend, 100% juice, with added vitamins A, C, E 1 serving 8 oz	2.5mcg (0% RDA)	Standard Release (Common)
175	Nachos With Cheese Beans Ground Beef And Tomatoes (Fast foods, nachos, with cheese, beans, ground beef, and tomatoes) 1 serving	2.2mcg (0% RDA)	Standard Release (Common)
176	Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce 1 item	2.2mcg (0% RDA)	Standard Release (Common)
177	Lemons (Without Peel) (Lemons, raw, without peel) 1 cup, sections	2.1mcg (0% RDA)	Standard Release (Common)
178	Beverages, citrus fruit juice drink, frozen concentrate 1 fl oz	2.1mcg (0% RDA)	Standard Release (Common)
179	Dark Chocolate (45-59% Cocoa) (Chocolate, dark, 45- 59% cacao solids) 1 oz	2mcg (0% RDA)	Standard Release (Common)
180	Dark Chocolate (70-85% Cocoa) (Chocolate, dark, 70-85% cacao solids) 1 oz	2mcg (0% RDA)	Standard Release (Common)
181	Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) 1 oz	2mcg (0% RDA)	Standard Release (Common)
182	Fast foods, cheeseburger; single, large patty; with condiments 1 item	2mcg (0% RDA)	Standard Release (Common)
183	Microwave Popcorn (Snacks, popcorn, microwave, 94% fat free) 1 oz	2mcg (0% RDA)	Standard Release (Common)
184	Corn Muffins (Muffins, corn, commercially prepared) 1 mini	2mcg (0% RDA)	Standard Release (Common)
185	Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) 1 cup	2mcg (0% RDA)	Standard Release (Common)
186	POST GREAT GRAINS Banana Nut Crunch (Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch) 1 cup (1 nlea serving)	1.8mcg (0% RDA)	Standard Release (Common)
187	Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded	1.7mcg (0% RDA)	Standard Release (Common)
188	Fast foods, hamburger, large, single patty, with condiments 1 item	1.7mcg (0% RDA)	Standard Release (Common)
189	Beef Baloney (Bologna) (Bologna, beef) 1 slice	1.8mcg (0% RDA)	Standard Release (Common)
190	Fast foods, cheeseburger; double, regular patty; with condiments 1 sandwich	1.6mcg (0% RDA)	Standard Release (Common)
191	Raw Cilantro (Coriander (cilantro) leaves, raw) 1/4 cup	1.4mcg (0% RDA)	Standard Release (Common)
192	Cheeseburger Double Regular Patty And Bun With Condiments (Fast foods, cheeseburger, double, regular patty and bun, with condiments) 1 sandwich	1.6mcg (0% RDA)	Standard Release (Common)
193	Red Or Green Grapes (European) (Grapes, red or green (European type, such as Thompson seedless), raw) 1 cup	1.5mcg (0% RDA)	Standard Release (Common)
194	Kimchi (Cabbage, kimchi) 1 cup	1.5mcg (0% RDA)	Standard Release (Common)
195	Pears (Pears, raw) 1 cup, slices	1.4mcg (0% RDA)	Standard Release (Common)
196	Cheeseburger; Single Regular Patty With Condiments (Fast foods, cheeseburger; single, regular patty, with condiments) 1 item	1.3mcg (0% RDA)	Standard Release (Common)
197	POST, HONEY BUNCHES OF OATS, honey roasted (Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted) 3/4 cup (1 nlea serving)	1.2mcg (0% RDA)	Standard Release (Common)
198	Fast foods, taco with beef, cheese and lettuce, soft 1 each taco	1mcg (0% RDA)	Standard Release (Common)
199	Fast foods, taco with chicken, lettuce and cheese, soft 1 each taco	1mcg (0% RDA)	Standard Release (Common)
200	Ladyfingers (Cookies, ladyfingers, with lemon juice and rind) 1 anisette sponge (4 inch x 1-1/8 inch x 7/8 inch)	1.2mcg (0% RDA)	Standard Release (Common)