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

200 results
Name
Vitamin A (RAE)
Data source
+ 1
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
2581.4mcg (287% DV)
Standard Release (Common)
+ 2
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
1906.1mcg (212% DV)
Standard Release (Common)
+ 3
Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices
1329.1mcg (148% DV)
Standard Release (Common)
+ 4
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
1143.9mcg (127% DV)
Standard Release (Common)
+ 5
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
1109.3mcg (123% DV)
Standard Release (Common)
+ 6
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)
+ 7
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
943.2mcg (105% DV)
Standard Release (Common)
+ 8
Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes
943mcg (105% DV)
Standard Release (Common)
+ 9
Cooked Mustard Greens (Boiled, Drained) (Mustard greens, cooked, boiled, drained, without salt) 1 cup, chopped
865.2mcg (96% DV)
Standard Release (Common)
+ 10
Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes
744.8mcg (83% DV)
Standard Release (Common)
+ 11
Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped
742.5mcg (83% DV)
Standard Release (Common)
+ 12
Cooked Mustard Spinach (Boiled, Drained) (Mustard spinach, (tendergreen), cooked, boiled, drained, without salt) 1 cup, chopped
738mcg (82% DV)
Standard Release (Common)
+ 13
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
722mcg (80% DV)
Standard Release (Common)
+ 14
Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed
705.6mcg (78% DV)
Standard Release (Common)
+ 15
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
686.8mcg (76% DV)
Standard Release (Common)
+ 16
Raw Carrots (Carrots, raw) 1 large (7-1/4 inch to 8-/1/2 inch long)
601.2mcg (67% DV)
Standard Release (Common)
+ 17
Baby Carrots (Carrots, baby, raw) 1 nlea serving
586.5mcg (65% DV)
Standard Release (Common)
+ 18
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
551.5mcg (61% DV)
Standard Release (Common)
+ 19
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
548.6mcg (61% DV)
Standard Release (Common)
+ 20
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
535.5mcg (60% DV)
Standard Release (Common)
+ 21
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
535.1mcg (59% DV)
Standard Release (Common)
+ 22
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
489.9mcg (54% DV)
Standard Release (Common)
+ 23
Raw Vinespinach (Vinespinach, (basella), raw) 100 grams
400mcg (44% DV)
Standard Release (Common)
+ 24
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)
+ 25
Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped
359.1mcg (40% DV)
Standard Release (Common)
+ 26
Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped
318.5mcg (35% DV)
Standard Release (Common)
+ 27
Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup
313.2mcg (35% DV)
Standard Release (Common)
+ 28
Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls
299.1mcg (33% DV)
Standard Release (Common)
+ 29
Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped
279.4mcg (31% DV)
Standard Release (Common)
+ 30
Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped
254.8mcg (28% DV)
Standard Release (Common)
+ 31
Raw Parsley (Parsley, fresh) 1 cup chopped
252.6mcg (28% DV)
Standard Release (Common)
+ 32
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
225.3mcg (25% DV)
Standard Release (Common)
+ 33
Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded
204.9mcg (23% DV)
Standard Release (Common)
+ 34
Boiled Red Bell Peppers (Peppers, sweet, red, cooked, boiled, drained, without salt) 1 cup, strips
198.5mcg (22% DV)
Standard Release (Common)
+ 35
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
193mcg (21% DV)
Standard Release (Common)
+ 36
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
189.8mcg (21% DV)
Standard Release (Common)
+ 37
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)
+ 38
Raw Fiddlehead Ferns (Fiddlehead ferns, raw) 100 grams
181mcg (20% DV)
Standard Release (Common)
+ 39
Low-Moisture Dried Apricots (Apricots, dehydrated (low-moisture), sulfured, uncooked) 1oz
177.2mcg (20% DV)
Standard Release (Common)
+ 40
Raw Water Spinach (Water convolvulus,raw) 1 cup, chopped
176.4mcg (20% DV)
Standard Release (Common)
+ 41
Dried Ancho Peppers (Peppers, ancho, dried) 1 pepper
173.7mcg (19% DV)
Standard Release (Common)
+ 42
Raw Garden Cress (Cress, garden, raw) 1 cup
173mcg (19% DV)
Standard Release (Common)
+ 43
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
170.1mcg (19% DV)
Standard Release (Common)
+ 44
Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded
156.1mcg (17% DV)
Standard Release (Common)
+ 45
Melon Balls (Melon balls, frozen) 1 cup, unthawed
154mcg (17% DV)
Standard Release (Common)
+ 46
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
151mcg (17% DV)
Standard Release (Common)
+ 47
Apricots (Apricots, raw) 1 cup, halves
148.8mcg (17% DV)
Standard Release (Common)
+ 48
Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped
146.3mcg (16% DV)
Standard Release (Common)
+ 49
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
141mcg (16% DV)
Standard Release (Common)
+ 50
Raw Spinach (Spinach, raw) 1 cup
140.7mcg (16% DV)
Standard Release (Common)
+ 51
Fuyu Persimmon (Persimmons, japanese, raw) 1 fruit (2-1/2 inch dia)
136.1mcg (15% DV)
Standard Release (Common)
+ 52
Pink Grapefruit (Grapefruit, raw, pink and red, all areas) 1 cup sections, with juice
133.4mcg (15% DV)
Standard Release (Common)
+ 53
Green Leaf Lettuce (Lettuce, green leaf, raw) 1 cup shredded
133.2mcg (15% DV)
Standard Release (Common)
+ 54
Pitanga (Pitanga, (surinam-cherry), raw) 1 cup
129.8mcg (14% DV)
Standard Release (Common)
+ 55
Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
129mcg (14% DV)
Standard Release (Common)
+ 56
Raw Tahitian Taro (Taro, tahitian, raw) 1 cup slices
127.5mcg (14% DV)
Standard Release (Common)
+ 57
Dried Pasilla Peppers (Peppers, pasilla, dried) 1 pepper
125.2mcg (14% DV)
Standard Release (Common)
+ 58
Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices
120.6mcg (13% DV)
Standard Release (Common)
+ 59
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
120.1mcg (13% DV)
Standard Release (Common)
+ 60
Raw Beet Greens (Beet greens, raw) 1 cup
120.1mcg (13% DV)
Standard Release (Common)
+ 61
Cooked Pumpkin Flowers (Boiled, Drained) (Pumpkin flowers, cooked, boiled, drained, without salt) 1 cup
116.6mcg (13% DV)
Standard Release (Common)
+ 62
Yellow Passion Fruit Juice (Passion-fruit juice, yellow, raw) 1 cup
116.1mcg (13% DV)
Standard Release (Common)
+ 63
Loquats (Biwa, Chinese Plum, Akidini) (Loquats, raw) 1 cup, cubed
113.2mcg (13% DV)
Standard Release (Common)
+ 64
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
111.5mcg (12% DV)
Standard Release (Common)
+ 65
Raw Swiss Chard (Chard, swiss, raw) 1 cup
110.2mcg (12% DV)
Standard Release (Common)
+ 66
Cooked Purslane (Boiled, Drained) (Purslane, cooked, boiled, drained, without salt) 1 cup
107mcg (12% DV)
Standard Release (Common)
+ 67
Grapefruit (Grapefruit, raw, pink and red and white, all areas) 1 cup sections, with juice
105.8mcg (12% DV)
Standard Release (Common)
+ 68
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
105.6mcg (12% DV)
Standard Release (Common)
+ 69
Red Leaf Lettuce (Lettuce, red leaf, raw) 1 cup shredded
105mcg (12% DV)
Standard Release (Common)
+ 70
Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced
100.8mcg (11% DV)
Standard Release (Common)
+ 71
Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced
100.8mcg (11% DV)
Standard Release (Common)
+ 72
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
100.5mcg (11% DV)
Standard Release (Common)
+ 73
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
99.2mcg (11% DV)
Standard Release (Common)
+ 74
Sour Red Cherries (Cherries, sour, red, raw) 1 cup, without pits
99.2mcg (11% DV)
Standard Release (Common)
+ 75
Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped
91.3mcg (10% DV)
Standard Release (Common)
+ 76
Raw Collards (Collards, raw) 1 cup, chopped
90.4mcg (10% DV)
Standard Release (Common)
+ 77
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
90mcg (10% DV)
Standard Release (Common)
+ 78
Mangos (Mangos, raw) 1 cup pieces
89.1mcg (10% DV)
Standard Release (Common)
+ 79
Purple Passion Fruit Juice (Passion-fruit juice, purple, raw) 1 cup
88.9mcg (10% DV)
Standard Release (Common)
+ 80
Fortified Silken Tofu (Vitasoy USA Nasoya, Lite Silken Tofu) 1/5 package
87.4mcg (10% DV)
Standard Release (Common)
+ 81
Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams
86mcg (10% DV)
Standard Release (Common)
+ 82
Raw Mustard Greens (Mustard greens, raw) 1 cup, chopped
84.6mcg (9% DV)
Standard Release (Common)
+ 83
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
83.2mcg (9% DV)
Standard Release (Common)
+ 84
Raw Chicory Greens (Chicory greens, raw) 1 cup, chopped
82.9mcg (9% DV)
Standard Release (Common)
+ 85
Raw Plantains (Plantains, yellow, raw) 1 cup, sliced
82.9mcg (9% DV)
Standard Release (Common)
+ 86
Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes
78.9mcg (9% DV)
Standard Release (Common)
+ 87
Raw Winter Squash (Squash, winter, all varieties, raw) 1 cup, cubes
78.9mcg (9% DV)
Standard Release (Common)
+ 88
Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup
73.9mcg (8% DV)
Standard Release (Common)
+ 89
Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup
72.2mcg (8% DV)
Standard Release (Common)
+ 90
Frozen Sour Red Cherries (Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
68.2mcg (8% DV)
Standard Release (Common)
+ 91
Papaya (Papayas, raw) 1 cup 1 inch pieces
68.2mcg (8% DV)
Standard Release (Common)
+ 92
Laver Seaweed (Seaweed, laver, raw) 10 sheets
67.6mcg (8% DV)
Standard Release (Common)
+ 93
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
67mcg (7% DV)
Standard Release (Common)
+ 94
Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections
66.3mcg (7% DV)
Standard Release (Common)
+ 95
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
66mcg (7% DV)
Standard Release (Common)
+ 96
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
65mcg (7% DV)
Standard Release (Common)
+ 97
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
64mcg (7% DV)
Standard Release (Common)
+ 98
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
64mcg (7% DV)
Standard Release (Common)
+ 99
Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded
63.8mcg (7% DV)
Standard Release (Common)
+ 100
Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes
62.6mcg (7% DV)
Standard Release (Common)
+ 101
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
60.8mcg (7% DV)
Standard Release (Common)
+ 102
Oheloberries (Oheloberries, raw) 1 cup
58.8mcg (7% DV)
Standard Release (Common)
+ 103
Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup
57.6mcg (6% DV)
Standard Release (Common)
+ 104
Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup
56.8mcg (6% DV)
Standard Release (Common)
+ 105
Raw Green Peas (Peas, green, raw) 1 cup
55.1mcg (6% DV)
Standard Release (Common)
+ 106
Raw Watercress (Watercress, raw) 1 cup, chopped
54.4mcg (6% DV)
Standard Release (Common)
+ 107
Pink Grapefruit Juice (Grapefruit juice, pink, raw) 1 cup
54.3mcg (6% DV)
Standard Release (Common)
+ 108
Endive (Endive, raw) 1 cup
54mcg (6% DV)
Standard Release (Common)
+ 109
Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped
52.4mcg (6% DV)
Standard Release (Common)
+ 110
Guavas (Guavas, common, raw) 1 cup
51.2mcg (6% DV)
Standard Release (Common)
+ 111
Dried Apricots (Apricots, dried, sulfured, uncooked) 1 oz handful
51.1mcg (6% DV)
Standard Release (Common)
+ 112
Raw Asparagus (Asparagus, raw) 1 cup
50.9mcg (6% DV)
Standard Release (Common)
+ 113
Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek
50.8mcg (6% DV)
Standard Release (Common)
+ 114
Groundcherries (Groundcherries, (cape-gooseberries or poha), raw) 1 cup
50.4mcg (6% DV)
Standard Release (Common)
+ 115
Canned Tomato Paste (Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)) 1/4 cup
50.2mcg (6% DV)
Standard Release (Common)
+ 116
Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped
49.8mcg (6% DV)
Standard Release (Common)
+ 117
Raw Serrano Peppers (Peppers, serrano, raw) 1 cup, chopped
49.4mcg (5% DV)
Standard Release (Common)
+ 118
Raw Chrysanthemum Leaves (Chrysanthemum leaves, raw) 1 cup, chopped
47.9mcg (5% DV)
Standard Release (Common)
+ 119
Canned Chili With Beans (Chili with beans, canned) 1 cup
43.5mcg (5% DV)
Standard Release (Common)
+ 120
Elderberries (Elderberries, raw) 1 cup
43.5mcg (5% DV)
Standard Release (Common)
+ 121
Rowal (Rowal, raw) 1 cup
43.3mcg (5% DV)
Standard Release (Common)
+ 122
Watermelon (Watermelon, raw) 1 cup, balls
43.1mcg (5% DV)
Standard Release (Common)
+ 123
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
43.1mcg (5% DV)
Standard Release (Common)
+ 124
Raw Fennel Bulb (Fennel, bulb, raw) 1 cup, sliced
41.8mcg (5% DV)
Standard Release (Common)
+ 125
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
40mcg (4% DV)
Standard Release (Common)
+ 126
Raw Green Tomatoes (Tomatoes, green, raw) 1 medium
39.4mcg (4% DV)
Standard Release (Common)
+ 127
Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced
39mcg (4% DV)
Standard Release (Common)
+ 128
Raw Kale (Kale, raw) 1 cup 1 inch pieces, loosely packed
38.6mcg (4% DV)
Standard Release (Common)
+ 129
Grapefruit Juice (Grapefruit juice, pink or red, with added calcium) 8 fl oz
38.4mcg (4% DV)
Standard Release (Common)
+ 130
Raw Pumpkin Leaves (Pumpkin leaves, raw) 1 cup
37.8mcg (4% DV)
Standard Release (Common)
+ 131
Acerola, (west indian cherry), raw 1 cup
37.2mcg (4% DV)
Standard Release (Common)
+ 132
Raw Okra (Okra, raw) 1 cup
36mcg (4% DV)
Standard Release (Common)
+ 133
Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces
35mcg (4% DV)
Standard Release (Common)
+ 134
Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded
35mcg (4% DV)
Standard Release (Common)
+ 135
Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole
34mcg (4% DV)
Standard Release (Common)
+ 136
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
33.4mcg (4% DV)
Standard Release (Common)
+ 137
Stewed Tomatoes (Tomatoes, red, ripe, cooked, stewed) 1 cup
33.3mcg (4% DV)
Standard Release (Common)
+ 138
Cooked Nopales (Nopales, cooked, without salt) 1 cup
32.8mcg (4% DV)
Standard Release (Common)
+ 139
Tangerine Juice (Tangerine juice, raw) 1 cup
32.1mcg (4% DV)
Standard Release (Common)
+ 140
Raw Pumpkin Flowers (Pumpkin flowers, raw) 1 cup
32mcg (4% DV)
Standard Release (Common)
+ 141
Cooked Green Bell Peppers (Boiled, Drained) (Peppers, sweet, green, cooked, boiled, drained, without salt) 1 cup, chopped or strips
31.1mcg (3% DV)
Standard Release (Common)
+ 142
Dried Peaches (Peaches, dried, sulfured, uncooked) 1 oz (about 2 halves)
30.7mcg (3% DV)
Standard Release (Common)
+ 143
Florida Grapefruit (Grapefruit, raw, pink and red, Florida) 1 cup sections, with juice
29.9mcg (3% DV)
Standard Release (Common)
+ 144
California Grapefruit (Grapefruit, raw, pink and red, California and Arizona) 1 cup sections, with juice
29.9mcg (3% DV)
Standard Release (Common)
+ 145
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
29.3mcg (3% DV)
Standard Release (Common)
+ 146
Raw Garland Chrysanthemum (Chrysanthemum, garland, raw) 1 cup (1 inch pieces)
29mcg (3% DV)
Standard Release (Common)
+ 147
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
28.8mcg (3% DV)
Standard Release (Common)
+ 148
Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup
28.4mcg (3% DV)
Standard Release (Common)
+ 149
Raw Broccoli (Broccoli, raw) 1 cup chopped
28.2mcg (3% DV)
Standard Release (Common)
+ 150
Plums (Plums, raw) 1 cup, sliced
28.1mcg (3% DV)
Standard Release (Common)
+ 151
Raw Green Bell Peppers (Peppers, sweet, green, raw) 1 cup, chopped
26.8mcg (3% DV)
Standard Release (Common)
+ 152
Hot Green Chili Peppers (Peppers, hot chili, green, raw) 1 pepper
26.6mcg (3% DV)
Standard Release (Common)
+ 153
Cooked Malabar Spinach (Malabar spinach, cooked) 1 cup
25.5mcg (3% DV)
Standard Release (Common)
+ 154
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
25.5mcg (3% DV)
Standard Release (Common)
+ 155
Mammy Apple (Mammy-apple, (mamey), raw) 1/4 fruit
25.4mcg (3% DV)
Standard Release (Common)
+ 156
Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes
25.2mcg (3% DV)
Standard Release (Common)
+ 157
Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
24.8mcg (3% DV)
Standard Release (Common)
+ 158
Yellow Peaches (Peaches, yellow, raw) 1 cup slices
24.6mcg (3% DV)
Standard Release (Common)
+ 159
Prunes (Low-Moisture) (Prunes, dehydrated (low-moisture), uncooked) 1oz
24.6mcg (3% DV)
Standard Release (Common)
+ 160
Nectarines (Nectarines, raw) 1 cup slices
24.3mcg (3% DV)
Standard Release (Common)
+ 161
Arugula (Arugula, raw) 1 cup
23.8mcg (3% DV)
Standard Release (Common)
+ 162
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
23.3mcg (3% DV)
Standard Release (Common)
+ 163
Gooseberries (Gooseberries, raw) 1 cup
22.5mcg (3% DV)
Standard Release (Common)
+ 164
Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup
22.4mcg (2% DV)
Standard Release (Common)
+ 165
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
22.4mcg (2% DV)
Standard Release (Common)
+ 166
Raw Bitter Melon (Balsam-pear (bitter gourd), pods, raw) 1 cup (1/2 inch pieces)
22.3mcg (2% DV)
Standard Release (Common)
+ 167
Raw Red Chili Peppers (Peppers, hot chili, red, raw) 1 pepper
21.6mcg (2% DV)
Standard Release (Common)
+ 168
California Valencia Oranges (Oranges, raw, California, valencias) 1 cup sections, without membranes
21.6mcg (2% DV)
Standard Release (Common)
+ 169
Raw Fava Beans (Beans, fava, in pod, raw) 1 cup
21.4mcg (2% DV)
Standard Release (Common)
+ 170
Raw Banana Peppers (Pepper, banana, raw) 1 cup
21.1mcg (2% DV)
Standard Release (Common)
+ 171
Dried Peaches (Low-Moisture) (Peaches, dehydrated (low-moisture), sulfured, uncooked) 1/4 cup
20.6mcg (2% DV)
Standard Release (Common)
+ 172
Florida Oranges (Oranges, raw, Florida) 1 cup sections, without membranes
20.4mcg (2% DV)
Standard Release (Common)
+ 173
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
19.8mcg (2% DV)
Standard Release (Common)
+ 174
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
19.8mcg (2% DV)
Standard Release (Common)
+ 175
Oranges (Oranges, raw, all commercial varieties) 1 cup, sections
19.8mcg (2% DV)
Standard Release (Common)
+ 176
Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes
19.8mcg (2% DV)
Standard Release (Common)
+ 177
Raw Nopales (Nopales, raw) 1 cup, sliced
19.8mcg (2% DV)
Standard Release (Common)
+ 178
Raw Sweet Yellow Peppers (Peppers, sweet, yellow, raw) 1 pepper, large (3-3/4 inch long, 3 inch dia)
18.6mcg (2% DV)
Standard Release (Common)
+ 179
Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) 1 cup shredded
18mcg (2% DV)
Standard Release (Common)
+ 180
Rose Apples (Rose-apples, raw) 100 grams
17mcg (2% DV)
Standard Release (Common)
+ 181
California Avocados (Avocados, raw, California) 1 cup, pureed
16.1mcg (2% DV)
Standard Release (Common)
+ 182
Cooked Green Bell Peppers (Sauteed) (Peppers, sweet, green, sauteed) 1 cup chopped
16.1mcg (2% DV)
Standard Release (Common)
+ 183
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
16.1mcg (2% DV)
Standard Release (Common)
+ 184
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
16mcg (2% DV)
Standard Release (Common)
+ 185
Canned Pimentos (Pimento, canned) 1 tbsp
16mcg (2% DV)
Standard Release (Common)
+ 186
Blackberries (Blackberries, raw) 1 cup
15.8mcg (2% DV)
Standard Release (Common)
+ 187
Dried Ginkgo Nuts (Nuts, ginkgo nuts, dried) 1 oz
15.6mcg (2% DV)
Standard Release (Common)
+ 188
Sour Pickled Cucumber (Pickles, cucumber, sour) 1 cup
15.5mcg (2% DV)
Standard Release (Common)
+ 189
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
14.4mcg (2% DV)
Standard Release (Common)
+ 190
Low Sodium Sour Pickles (Pickles, cucumber, sour, low sodium) 1 cup, chopped or diced
14.3mcg (2% DV)
Standard Release (Common)
+ 191
Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices
14.3mcg (2% DV)
Standard Release (Common)
+ 192
Cooked Napa Cabbage (Cabbage, napa, cooked) 1 cup
14.2mcg (2% DV)
Standard Release (Common)
+ 193
Raw Celery (Celery, raw) 1 stalk, large (11 inch-12 inch long)
14.1mcg (2% DV)
Standard Release (Common)
+ 194
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
14.1mcg (2% DV)
Standard Release (Common)
+ 195
Raw Celtuce (Celtuce, raw) 1 leaf
14mcg (2% DV)
Standard Release (Common)
+ 196
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
14mcg (2% DV)
Standard Release (Common)
+ 197
Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices
13.8mcg (2% DV)
Standard Release (Common)
+ 198
Raw Cilantro (Coriander (cilantro) leaves, raw) 1/4 cup
13.5mcg (1% DV)
Standard Release (Common)
+ 199
European Black Currants (Currants, european black, raw) 1 cup
13.4mcg (1% DV)
Standard Release (Common)
+ 200
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
13.4mcg (1% DV)
Standard Release (Common)