The Ultimate Nutrition Tables!

Vitamin A RAE

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.

**Lists of Whole Foods Based on Nutrient Content**
Beta-sitosterol	Betaine	Calcium	Campesterol	Carbohydrate
Carotene alpha	Carotene beta	Cholesterol	Choline	Copper
Cryptoxanthin beta	Energy - kcal	Energy - kj	Fatty acids monounsaturated	Fatty acids polyunsaturated
Fatty acids saturated	Fiber	Fluoride	Folate	Folic Acid
Fructose	Galactose	Glucose	Iron	Lactose
Lutein zeaxanthin	Lycopene	Magnesium	Maltose	Manganese
Niacin	Pantothenic acid	Phosphorus	Phytoserols	Potassium
Protein	Retinol	Riboflavin	Selenium	Sodium
Starch	Stigmasterol	Sucrose	Sugars - total	Thiamin
Total lipids	Vitamin K	Vitamin A	Vitamin A RAE	Vitamin B-6
Vitamin B-12	Vitamin C	Vitamin D	Vitamin E alpha-tocopherol	Water
Zinc

The data in these charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
1	Paprika (Spices,)	289	14.76	12.95	55.74	37.4	2637	27679	0	7923	52735	13157	29.83	80.3
2	Pepper, red or cayenne	318	12.01	17.27	56.63	27.2	2081	21840	0	6252	41610	13157	29.83	80.3
3	Chili powder (Spices,)	314	12.26	16.76	54.66	34.2	1483	15000	2090	3490	29650	310	29.05	105.7
4	Cranberries, wild, bush, raw (Alaska Native)	55	1.10	0.20	12.30	6.7	1060
5	Carrots, cooked, boiled, drained, without salt	35	0.76	0.18	8.22	3.0	852	8332	3776	0	17033	687	1.03	13.7
6	Carrots, raw	41	0.93	0.24	9.58	2.8	835	8285	3477	0	16706	256	0.66	13.2
7	Broccoli, leaves, raw	28	2.98	0.35	5.24		800				16000
8	Kale, raw	50	3.30	0.70	10.01	2.0	769	9226	0	0	15376	39550		817.0
9	Carrots, baby, raw	35	0.64	0.13	8.24	2.9	690	6391	3767	0	13790	358		9.4
10	Kale, cooked, boiled, drained, without salt	28	1.90	0.40	5.63	2.0	681	8173	0	0	13621	18246	0.85	817.0
11	Lambsquarters, raw	43	4.20	0.80	7.30	4.0	580				11600
12	Turnip greens, raw	32	1.50	0.30	7.13	3.2	579	6952	0	0	11587	12825	2.86	251.0
13	Squash, winter, butternut, cooked, baked, without salt	40	0.90	0.09	10.49	1.97	558	4570	1130	3116	11155	0	1.29	1.0
14	Squash, winter, butternut, raw	45	1.00	0.10	11.69	2.0	532	4226	834	3471	10630	0	1.44	1.1
15	Mustard greens, raw	26	2.7	0.20	4.90	3.3	525	6300	0	0	10500	9900	2.01	497.3
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
16	Dandelion greens, raw	45	2.70	0.70	9.20	3.5	508	5854	363	121	10161	13610	3.44	778.4
17	Mustard spinach, (tendergreen), raw	22	2.20	0.30	3.90	2.8	495				9900
18	Spinach, raw	23	2.86	0.39	3.63	2.2	469	5626	0	0	9377	12198	2.03	482.9
19	Lettuce, cos or romaine, raw	17	1.23	0.30	3.29	2.1	436	5226	0	0	8710	2312	0.13	102.5
20	Parsley, raw	36	2.97	0.79	6.33	3.3	421	5054	0	0	8424	5561	0.75	1640.0
21	Collards, cooked, boiled, drained, without salt	26	2.11	0.36	4.91	2.8	406	4814	90	20	8114	7694	0.88	440.0
22	Marjoram, dried (Spices,)	271	12.66	7.04	60.56	40.3	403	4806	0	70	8068	1895	1.69	621.7
23	Dill weed, fresh	43	3.46	1.12	7.02	2.1	386				7718
24	Turnip greens, cooked, boiled, drained, without salt	20	1.14	0.23	4.36	3.5	381	4575	0	0	7625	8440	1.88	367.6
25	Horseradish-tree leafy tips, raw	64	9.40	1.40	8.28	2.0	378				7564
26	Lettuce, red leaf, raw	16	1.33	0.22	2.26	0.9	375	4495	0	0	7492	1724	0.15	140.3
27	Lettuce, green leaf, raw	15	1.36	0.15	2.79	1.3	370	4443	0	0	7405	1730	0.29	173.6
28	Pumpkin, raw	26	1.00	0.10	6.50	0.5	369	3100	515	2145	7384	1500	1.06	1.1
29	Horseradish-tree, leafy tips, cooked, boiled, drained, without salt	60	5.27	0.93	11.15	2.0	351	4208			7013	1747	0.10	108.0
30	Dandelion greens, cooked, boiled, drained, without salt	33	2.00	0.60	6.40	2.9	342	3940	244	82	6837	9158	2.44	551.4
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
31	Coriander (cilantro) leaves, raw	23	2.13	0.52	3.67	2.8	337	3930	36	202	6748	865	2.50	310.0
32	Collards, raw	30	2.45	0.42	5.69	3.6	333	3842	238	80	6668	8932	2.26	510.8
33	Beet greens, raw	22	2.20	0.13	4.33	3.7	316	3794	3	0	6326	1503	1.50	400.0
34	Mustard greens, cooked, boiled, drained, without salt	15	2.26	0.24	2.10	2.0	316	3794	0	0	6323	5962	1.21	299.5
35	Bay leaf (Spices,)	313	7.61	8.36	74.97	26.3	309				6185
36	Chard, swiss, cooked, boiled, drained, without salt hard, swiss, cooked, boiled, drained, without salt	20	1.88	0.08	4.13	2.1	306	3652	45	0	6124	11015	1.89	327.3
37	Chard, swiss, raw	19	1.80	0.20	3.74	1.6	306	3647	45	0	6116	11000	1.89	830.0
38	Squash, winter, hubbard, cooked, baked, without salt	50	2.48	0.62	10.81		302				6035
39	Sage, ground (Spices,)	315	10.63	12.75	60.73	40.3	295	3485	0	109	5900	1895	7.48	1714.5
40	Chervil, dried (Spices,)	237	23.20	3.9	49.10	11.3	293				5850
41	Chicory greens, raw	23	1.70	0.30	4.70	4.0	286	3430	0	0	5717	10300	2.26	297.6
42	Caviar, black and red, granular (Fish,)	252	24.60	17.9	4.00	0.0	271	0	0	0	905	648	1.89	0.6
43	Basil, fresh	23	3.15	0.64	2.65	1.6	264	3142	0	46	5275	5650	0.80	414.8
44	Seaweed, laver, raw	35	5.81	0.28	5.11	0.3	260	3121	0	0	5202	0	1.00	4.0
45	Swamp cabbage, cooked, boiled, drained, without salt	20	2.08	0.24	3.71	1.9	260				5200
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
46	Savory, ground (Spices,)	272	6.73	5.91	68.73	45.7	257				5130
47	Taro leaves, raw	42	4.98	0.74	6.70	3.7	241	2895	0	0	4825	1932	2.02	108.6
48	Cabbage, chinese (pak-choi), raw	13	1.50	0.20	2.18	1.0	223	2681	1	0	4468	40	0.09	45.5
49	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	12	1.56	0.16	1.78	1.0	212	2549	1	0	4249	38	0.09	34.0
50	Peppermint, fresh	70	3.75	0.94	14.89	8.0	212				4248
51	Tarragon, dried (Spices,)	295	22.77	7.24	50.22	7.4	210				4200
52	Borage, raw	21	1.80	0.70	3.06		210				4200
53	Spearmint, fresh (1)	44	3.29	0.73	8.41	6.8	203				4054
54	Egg, duck, whole, fresh, raw	185	12.81	13.77	1.45	0.0	194	14	0	12	674	459	1.34	0.4
55	Thyme, dried (Spices,)	276	9.11	7.43	63.94	37.0	190	2264	0	33	3800	1895	7.48	1714.5
56	Egg, goose, whole, fresh, raw	185	13.87	13.27	1.35	0.0	187	13	0	12	650	442	1.29	0.4
57	Fiddlehead ferns, raw	34	4.55	0.40	5.54		181	2040	261		3617
58	Clam, mixed species, cooked, moist heat (Mollusks,)	148	25.55	1.95	5.13	0.0	171				570
59	Cantaloupe, raw (Melon,)	34	0.84	0.19	8.16	0.9	169	2020	16	1	3382	26	0.05	2.5
60	Egg, whole, cooked, hard-boiled	155	12.58	10.61	1.12	0.0	169	11	0	10	586	353	1.03	0.3
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
61	Lettuce, butterhead (includes boston and bibb types), raw	13	1.35	0.22	2.23	1.1	166	1987	0	0	3312	1223	0.18	102.3
62	Egg, turkey, whole, fresh, raw	171	13.68	11.88	1.15	0.0	166				554
63	Peas, mature seeds, sprouted, raw	124	8.80	0.68	27.11		166
64	Peppers, sweet, red, raw	31	0.99	0.30	6.03	2.1	157	1624	20	490	3131	51	1.58	4.9
65	Egg, quail, whole, fresh, raw	158	13.05	11.09	0.41	0.0	156	11	0	10	543	369	1.08	0.3
66	Rosemary, dried (Spices,)	331	4.88	15.22	64.06	42.6	156				3128
67	Kale, scotch, raw	42	2.80	0.60	8.32	1.7	155				3100
68	Broccoli, flower clusters, raw	28	2.98	0.35	5.24		150				3000
69	Salmon, chinook, cooked, dry heat (Fish,)	231	25.72	13.38	0.00	0.0	149				496
70	Amaranth leaves, raw	23	2.46	0.33	4.02		146				2917			1140.0
71	Egg, whole, raw, fresh	143	12.58	9.94	0.77	0.0	140	10	0	9	487	331	0.97	0.3
72	Bluefish, cooked, dry heat (Fish,)	159	25.69	5.44	0.00	0.0	138				459
73	Pimento, canned	23	1.10	0.30	5.10	1.9	133	1474	238	0	2655	366	0.69	8.3
74	Broccoli raab, raw	22	3.17	0.49	2.85	2.7	131	1573	0	0	2622	1121	1.62	224.0
75	Bluefish, raw (Fish,)	124	20.04	4.24	0.00	0.0	120				398
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Vitamin A, RAE mcg_RAE	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin K (phylloquinone) mcg
76	Arugula, raw	25	2.58	0.66	3.65	1.6	119	1424	0	0	2373	3555	0.43	108.6
77	Endive, raw	17	1.25	0.20	3.35	3.1	108	1300	0	0	2167	0	0.44	231.0
78	Kale, scotch, cooked, boiled, drained, without salt	28	1.90	0.41	5.63	1.2	100				1994
79	Pumpkin flowers, raw	15	1.03	0.07	3.28		97				1947
80	Pumpkin leaves, raw	19	3.15	0.40	2.33		97				1942
81	Apricots, raw	48	1.40	0.39	11.12	2.0	96	1094	19	104	1926	89	0.89	3.3
82	Whitefish, eggs (Alaska Native) (Fish,)	104	14.66	2.88	4.89	0.0	91	0	0	0	305	0	2.68	0.6
83	Roe, mixed species, cooked, dry heat (Fish,)	204	28.62	8.23	1.92	0.0	91				303
84	Roe, mixed species, raw (Fish,)	143	22.32	6.42	1.50	0.0	90	0	0	0	299	214	7.00	0.2
85	Clam, mixed species, raw (Mollusks,)	74	12.77	0.97	2.57	0.0	90	0	0	0	300	0	0.31	0.2
86	Pumpkin flowers, cooked, boiled, drained, without salt	15	1.09	0.08	3.30	0.9	87	1040	0	0