Food

Measure

Retinol Equivalents

Carrots canned

1 can:454g

5979

Sweet Potatoes Cooked

1 cup
mashed:328g

5592

Pumpkin canned

1 cup:245g

5404

Carrot juice canned

1 glass:184g

4738

Peas and carrots frozen

1 pack:284g

2698

Broccoli raw

1 spear:151g

2416

Margarine soft, corn

1 pack:227g

2254

Carrots raw

1 carrot:72g

2025

Carrots cooked

1 serving:78g

1914

Vegetables mixed, canned

1 cup:163g

1898

Spinach canned

1 cup:214g

1878

Apricots dehydrated

1 cup:119g

1507

Kale boiled

1 cup:130g

962

Peppers hot chilli, green

1 pepper:73g

867

Melons cantaloupe, raw

½ fruit:267g

859

Butter

1 stick:113.4g

855

Mangos raw

1 fruit:207g

805

Chicory greens, raw

1 cup:180g

720

Passion fruit juice

1 glass: 247g

595

Pizza, with cheese

1 pizza: 503g

588

Chard Swiss, cooked

1 cup chopped:175g

549

Broccoli raw

1 spear: 151g

453

Cabbage Chinese (bok-choi), cooked

1 cup: 170g

436

Peppers sweet, red, raw

1 pepper:74g

421

Paprika

1tbsp:6.9g

418

Amaranth cooked

1 cup:132g

365

Persimmons raw

1 fruit:168g

364

Peaches dried

1 cup halves:160g

345

Tomato puree canned

1 cup:250g

340

Prunes dried

1 cup:161g

320

Apricots raw

3 fruits:106g

276

Peas green canned

1 can:313g

241

Cheese brie

1 pkg:128g

232

Asparagus canned

1 can:411g

193

Spinach raw

½ cup:28g

188

Watermelon raw

1/16 fruit:482g

178

Lettuce iceberg, raw

1 head:539g

177

Tomatoes red, ripe, cooked

1 serving:240g

177

Parsley raw

½ cup:30g

156

Tomatoes red, ripe, canned

1 cup:261g

151

Vegetable juice cocktail canned

½ cup:121g

141

Soup tomato, condensed

1 cup:251g

140

Avocados raw

1 cup pureeL230g

140

Guavas raw

1oz :28g

130

Cabbage savoy, cooked

1 cup shredded:145g

129

Cheese cream

1oz :28g

122

Tempeh

1cup:166g

114

Eggs chicken, fried

1 egg:46g

114