|
Diet
& Nutrition Vitamin
C Tables
Best
source of Vitamin C
|
Food |
Measure |
Mg of Vitamin C |
|
Papayas |
1
fruit:304g |
187.87 |
|
Guavas |
1
fruit:90g |
165.15 |
|
Chicory
raw |
1
head:513g |
160.06 |
|
Broccoli
raw |
1
spear:151g |
140.73 |
|
Orange juice |
1
cup:248g |
124 |
|
Oranges
raw |
1
fruit:159g |
112.89 |
|
Melons
cantaloupe |
½
fruit:267g |
112.67 |
|
Lemon juice |
1cup:244g |
112.24 |
|
Kale |
10 oz
pkg:284g |
111.61 |
|
Peppers
hot chilli, green |
1
pepper:45g |
109.13 |
|
Currants |
½
cup:56g |
101.36 |
|
Peppers
sweet, red |
½ cup
chopped:50g |
95 |
|
Grapefruit juice |
1
cup:247g |
93.86 |
|
Kiwifruit |
1
fruit:91g |
89.18 |
|
Kohlrabi
cooked |
1 cup
slices:165g |
89.1 |
|
Tomato puree
canned |
1
cup:250g |
88.25 |
|
Peas
edible-podded, raw |
1
cup:145g |
87 |
|
Strawberries |
1
cup:149g |
84.48 |
|
Lime juice |
1
cup:246g |
72.08 |
|
Kale
boiled |
1 cup
chopped: 130g |
68.64 |
|
Asparagus
canned |
1
can:411g |
67.4 |
|
Sweet potatoes
canned |
1 cup
mashed:255g |
67.32 |
|
Cranberry juice
cocktail |
6 fl
oz: 190g |
67.26 |
|
Lambsquarters
boiled |
1 cup
chopped:180g |
66.6 |
|
Peppers
green |
1
pepper:74g |
66.08 |
|
Breadfruit |
1
cup:220g |
63.8 |
|
Tangerines |
1
cup:195g |
60.06 |
|
Mangos |
1
fruit:207g |
57.34 |
|
Tomatoes
cooked |
1
cup:240g |
54.72 |
|
Amaranth
cooked |
1
cup:132g |
54.25 |
|
Vegetable juice
canned |
6 fl
oz:182g |
50.41 |
|
Potato
baked and topped w/cheese sauce and broccoli |
1
potato:339g |
48.48 |
|
Brussels sprouts
boiled |
½
cup:78g |
48.36 |
|
Salad
vegetable |
1 ½
cup:207g |
48.02 |
|
Watermelon |
1/16
fruit 482g |
46.27 |
|
Grapefruit |
½
fruit:123g |
45.51 |
|
Passion-fruit juice |
1
cup:247g |
44.95 |
|
Bean sprouts
mung |
12 oz
pkg:340g |
44.88 |
|
Collards
boiled |
1 cup
chopped:170g |
44.88 |
|
Lemons
whole |
1
fruit:84g |
44.52 |
|
Cabbage
chinese (bok-choi) boiled |
1 cup
shredded:170g |
44.2 |
|
Gooseberries |
1
cup:150g |
41.55 |
|
Broccoli
raw |
½ cup
chopped:44g |
41.01 |
|
Cauliflower
raw |
3
florets:56g |
40.04 |
|
Cabbage
red, raw |
1 cup
shredded:70g |
39.9 |
|
Swede
raw |
1 cup
cubes:140g |
35 |
|
Sauerkraut
canned |
1
cup:236g |
34.69 |
|
Pizza
w/cheese topping |
1
pizza:567g |
34.02 |
|
Sweetcorn
canned |
1
can:482g |
32.29 |
|
Melons
honeydew |
1/10
fruit:129g |
31.99 |
return to
top
Recommended
intakes of Vitamin C (mg)
|
|
Age |
US RDA |
Can RNI |
UK RNI |
|
Infants |
Up to 6
Months |
30 |
20 |
25 |
| |
6 months –
1 year |
358 |
20 |
25 |
| |
1-3 |
40 |
20 |
30 |
|
Children |
4-6 |
45 |
25 |
30 |
| |
7-10 |
45 |
25 |
30 |
|
Males |
11-14 |
50 |
30 |
35 |
| |
15-18 |
60 |
40 |
40 |
| |
19-24 |
60 |
40 |
40 |
| |
25-50 |
60 |
40 |
40 |
| |
51+ |
60 |
40 |
40 |
|
Females |
11-14 |
50 |
30 |
35 |
| |
15-18 |
60 |
30 |
40 |
| |
19-24 |
60 |
30 |
40 |
| |
25-50 |
60 |
30 |
40 |
| |
51+ |
60 |
30 |
40 |
|
Pregnant |
|
70 |
+10 |
+10 |
|
Lactating |
First 6
Months |
95 |
+25 |
+30 |
| |
Second 6
months |
90 |
+25 |
+30 |
Note:
US RDA = Untied States Recommended Dietary Allowance
Can RNI = Canadian Recommended Nutrient Intake
UK RNI = United Kingdom Reference Nutrient Intake
The + sign in front of the values for pregnancy and lactation indicates
that the value should be added to the suggested intake for the relevant
age group.
return to top
This page was last updated on 25 October 2006 15:44:42
|
|
