Content per Measure. NDB_No Description Weight (g) Common Measure

Transcription

1 Vitamin A, IU Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Turkey, all classes, giblets, cooked, simmered, some giblet fat cup Carrot juice, canned cup Pumpkin, canned, without salt cup Sweet potato, cooked, baked in skin, without salt potato Carrots, cooked, boiled, drained, without salt cup Carrots, frozen, cooked, boiled, drained, without salt cup Sweet potato, cooked, boiled, without skin potato Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt cup Beef, variety meats and by-products, liver, cooked, pan-fried 85 3 oz Spinach, canned, drained solids cup Sweet potato, canned, vacuum pack cup Collards, frozen, chopped, cooked, boiled, drained, without salt cup Kale, frozen, cooked, boiled, drained, without salt cup Vegetables, mixed, canned, drained solids cup Spinach, cooked, boiled, drained, without salt cup Carrots, raw cup Sweet potato, canned, syrup pack, drained solids cup Kale, cooked, boiled, drained, without salt cup Turnip greens, frozen, cooked, boiled, drained, without salt cup Carrots, canned, regular pack, drained solids cup Collards, cooked, boiled, drained, without salt cup Pie, pumpkin, prepared from recipe piece Pumpkin, cooked, boiled, drained, without salt cup Carrots, raw 72 1 carrot Beet greens, cooked, boiled, drained, without salt cup Turnip greens, cooked, boiled, drained, without salt cup Squash, winter, all varieties, cooked, baked, without salt cup Mustard greens, cooked, boiled, drained, without salt cup Chicken, broilers or fryers, giblets, cooked, simmered cup Squash, winter, butternut, frozen, cooked, boiled, without salt cup Braunschweiger (a liver sausage), pork slices Vegetables, mixed, frozen, cooked, boiled, drained, without salt cup Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt cup Dandelion greens, cooked, boiled, drained, without salt cup Soup, chicken vegetable, chunky, canned, ready-to-serve cup Soup, chunky vegetable, canned, ready-to-serve cup Melons, cantaloupe, raw cup Lettuce, butterhead (includes boston and bibb types), raw head Lettuce, cos or romaine, raw 56 1 cup Peppers, sweet, red, raw cup Lettuce, green leaf, raw 56 1 cup Apricots, canned, juice pack, with skin, solids and liquids cup Peppers, sweet, red, cooked, boiled, drained, without salt cup Tomato products, canned, paste, without salt added cup Soup, bean with ham, canned, chunky, ready-to-serve cup Spinach souffle cup Beef stew, canned entree cup Soup, vegetable beef, canned, prepared with equal volume water cup Vegetable juice cocktail, canned cup 3770 Page 1 of 25

2 Vitamin A, IU Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Pie, pumpkin, commercially prepared piece Peppers, sweet, red, raw pepper Soup, vegetarian vegetable, canned, prepared with equal volume water cup Peas, green, frozen, cooked, boiled, drained, without salt cup Papayas, raw papaya Apricot nectar, canned, with added ascorbic acid cup Apricots, canned, heavy syrup pack, with skin, solids and liquids cup Malted drink mix, chocolate, with added nutrients, powder, prepared cup 3032 with whole milk Soup, chunky chicken noodle, canned, ready-to-serve cup Spinach, raw 30 1 cup Malted drink mix, chocolate, with added nutrients, powder 21 3 heaping tsp Lettuce, iceberg (includes crisphead types), raw head Chicken, liver, all classes, cooked, simmered liver Plums, canned, purple, juice pack, solids and liquids cup Malted drink mix, natural, with added nutrients, powder, prepared with cup 2496 whole milk Broccoli, cooked, boiled, drained, without salt cup Soup, minestrone, canned, prepared with equal volume water cup Melons, cantaloupe, raw 69 1/8 melon Chicken pot pie, frozen entree, prepared small pie Malted drink mix, natural, with added nutrients, powder heaping tsp Tangerines, (mandarin oranges), canned, light syrup pack cup Peas, edible-podded, frozen, cooked, boiled, drained, without salt cup Plantains, raw medium Pie crust, cookie-type, prepared from recipe, graham cracker, baked pie shell Sauce, pasta, spaghetti/marinara, ready-to-serve cup Broccoli, frozen, chopped, cooked, boiled, drained, without salt cup Cherries, sour, red, canned, water pack, solids and liquids (includes cup 1840 USDA commodity red tart cherries, canned) Fast foods, chili con carne cup Peas, edible-podded, boiled, drained, without salt cup Watermelon, raw wedge Mangos, raw mango Papayas, raw cup Tomatoes, red, ripe, raw, year round average cup Cheese sauce, prepared from recipe cup Peas, green (includes baby and lesuer types), canned, drained soilds, cup 1471 unprepared Asparagus, frozen, cooked, boiled, drained, without salt cup Brussels sprouts, frozen, cooked, boiled, drained, without salt cup Grapefruit, raw, pink and red, all areas 123 1/2 grapefruit Plantains, cooked cup Carrots, baby, raw 10 1 medium Fast foods, taco large Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, cup 1305 without salt Fast foods, tostada, with beans, beef, and cheese tostada Tomato products, canned, puree, without salt added cup Mangos, raw cup Apricots, dried, sulfured, uncooked halves 1261 Page 2 of 25

3 Vitamin A, IU Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Cereals, CREAM OF WHEAT, mix'n eat, plain, prepared with water packet Brussels sprouts, cooked, boiled, drained, without salt cup Fast foods, enchilada, with cheese enchilada Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt cup Spices, paprika tsp Cereals, oats, instant, fortified, plain, prepared with water (boiling packet 1099 water added or microwaved) Cheese, ricotta, whole milk cup Tomato juice, canned, with salt added cup Grapefruit juice, pink, raw cup Endive, raw 50 1 cup Cereals, QUAKER,Instant Oatmeal, apples and cinnamon, prepared packet 1070 with boiling water Tomato products, canned, sauce cup Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, prepared packet 1056 with boiling water Tomatoes, red, ripe, raw, year round average tomato Shake, fast food, vanilla fl oz Milk, canned, evaporated, nonfat cup Onions, spring or scallions (includes tops and bulb), raw cup Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST 30 3/4 cup 990 CRUNCH Peaches, canned, juice pack, solids and liquids cup Cheese, ricotta, part skim milk cup Spinach, raw 10 1 leaf Fast foods, salad, vegetable, tossed, without dressing, with chicken /2 cups Soup, clam chowder, manhattan, canned, prepared with equal volume cup 910 water Cereals ready-to-eat, GENERAL MILLS, KIX /3 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN 61 1 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX 29 1 cup Chili con carne with beans, canned entree cup Tostada with guacamole tostada Beans, snap, green, cooked, boiled, drained, without salt cup Lettuce, cos or romaine, raw 10 1 leaf Peaches, canned, heavy syrup pack, solids and liquids cup Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 30 1 cup Watermelon, raw cup Fast foods, taco small Plums, dried (prunes), stewed, without added sugar cup Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without cup 844 salt Peaches, dried, sulfured, uncooked 39 3 halves Parsley, raw sprigs Eclairs, custard-filled with chocolate glaze, prepared from recipe eclair Fast foods, salad, vegetable, tossed, without dressing, with cheese and /2 cups 822 egg Soup, bean with pork, canned, prepared with equal volume water cup Cereals ready-to-eat, KELLOGG, KELLOGG'S APPLE JACKS 30 1 cup Sauce, homemade, white, medium cup Milk, canned, condensed, sweetened cup Orange juice, frozen concentrate, unsweetened, undiluted fl-oz can 807 Page 3 of 25

4 Vitamin A, IU Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Fruit, mixed, (peach and cherry-sweet and -sour and raspberry and cup 805 grape and boysenberry), frozen, sweetened Celery, cooked, boiled, drained, without salt cup Cabbage, red, raw 70 1 cup Spices, chili powder tsp Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K 31 1 cup Beans, snap, green, frozen, cooked, boiled, drained without salt cup Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT cup Snacks, KELLOGG, KELLOGG'S NUTRI-GRAIN Cereal Bars, fruitfilled 37 1 bar Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN 29 3/4 cup 750 COMPLETE Wheat Flakes Lettuce, green leaf, raw 10 1 leaf Pie, cherry, prepared from recipe piece Fish, herring, Atlantic, pickled oz Fruit cocktail, (peach and pineapple and pear and grape and cherry), cup 723 canned, juice pack, solids and liquids Soup, cream of chicken, canned, prepared with equal volume milk cup Peaches, frozen, sliced, sweetened cup Soup, tomato, canned, prepared with equal volume low fat (2%) milk cup Cabbage, savoy, raw 70 1 cup Apricots, raw 35 1 apricot Plums, canned, purple, heavy syrup pack, solids and liquids cup Potatoes, au gratin, home-prepared from recipe using butter cup Peppers, sweet, green, cooked, boiled, drained, without salt cup Tangerine juice, canned, sweetened cup Fast foods, burrito, with beans and cheese 93 1 burrito Okra, frozen, cooked, boiled, drained, without salt cup Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES /4 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED FLAKES 31 3/4 cup Asparagus, cooked, boiled, drained 60 4 spears Asparagus, canned, drained solids 72 4 spears Fast foods, taco salad /2 cups Milk, canned, evaporated, without added vitamin A cup Cereals ready-to-eat, GENERAL MILLS, Rice CHEX /4 cup Broccoli, cooked, boiled, drained, without salt 37 1 spear Tangerines, (mandarin oranges), raw 84 1 tangerine Milk, chocolate, fluid, commercial, reduced fat cup Fast foods, cheeseburger; single, large patty; with condiments and sandwich 565 vegetables Soup, cream of chicken, canned, prepared with equal volume water cup Fast foods, nachos, with cheese nachos Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS 30 1 cup Peaches, raw cup Peppers, sweet, green, raw cup Broccoli, raw 88 1 cup Milk, dry, nonfat, instant, with added vitamin A 23 1/3 cup Celery, raw cup Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS 30 1 cup Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) 52 1 pastry Peppers, hot chili, green, raw 45 1 pepper 531 Page 4 of 25

5 Vitamin A, IU Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Cereals ready-to-eat, QUAKER, QUAKER toasted Oatmeal Cereal, 49 1 cup 530 Honey Nut Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 30 1/2 cup Potatoes, au gratin, dry mix, prepared with water, whole milk and cup 522 butter Beef Macaroni, frozen entree package Mollusks, clam, mixed species, canned, drained solids 85 3 oz Margarine, vegetable oil spread, 60% fat, stick tbsp Cereals ready-to-eat, KELLOGG, KELLOGG'S Honey SMACKS 27 3/4 cup Fruit cocktail, (peach and pineapple and pear and grape and cherry), cup 508 canned, heavy syrup, solids and liquids Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES 31 3/4 cup Margarine-butter blend, soybean oil and butter tbsp Margarine, regular, tub, composite, 80% fat, with salt tbsp Ice creams, french vanilla, soft-serve 86 1/2 cup KELLOGG'S Eggo Lowfat Homestyle Waffles 35 1 waffle Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES 30 3/4 cup 504 TREATS Cereal Margarine, regular, unspecified oils, with salt added tbsp Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes 28 1 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S CORN POPS 31 1 cup Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Frosted 52 1 pastry 500 chocolate fudge Cereals ready-to-eat, GENERAL MILLS, BERRY BERRY KIX 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, REESE'S PUFFS 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, Corn CHEX 30 1 cup Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, WHEATIES 30 1 cup Cereals ready-to-eat, GENERAL MILLS, APPLE CINNAMON 30 3/4 cup 500 CHEERIOS Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 55 1 cup Cereals ready-to-eat, GENERAL MILLS, BASIC cup Milk, nonfat, fluid, with added vitamin A (fat free or skim) cup Pasta with meatballs in tomato sauce, canned entree cup Orange juice, raw cup Toaster pastries, brown-sugar-cinnamon 50 1 pastry Spaghetti with meat sauce, frozen entree package Milk, chocolate, fluid, commercial, lowfat cup Soup, chicken noodle, canned, prepared with equal volume water cup Asparagus, frozen, cooked, boiled, drained, without salt 60 4 spears Ice creams, vanilla, rich 74 1/2 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S FROOT LOOPS 30 1 cup Milk, lowfat, fluid, 1% milkfat, with added vitamin A cup Beans, snap, green, canned, regular pack, drained solids cup Fast foods, french toast with butter slices Fast foods, croissant, with egg, cheese, and bacon croissant Cereals ready-to-eat, GENERAL MILLS, TRIX 30 1 cup Soup, tomato, canned, prepared with equal volume water, commercial cup Plums, canned, purple, juice pack, solids and liquids 46 1 plum Milk, reduced fat, fluid, 2% milkfat, with added vitamin A cup Fast foods, frijoles with cheese cup 456 Page 5 of 25

6 Vitamin A, IU Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Okra, cooked, boiled, drained, without salt cup Nectarines, raw nectarine Fast foods, english muffin, with egg, cheese, and canadian bacon muffin Peppers, jalapeno, canned, solids and liquids 26 1/4 cup Coleslaw, home-prepared cup Peppers, sweet, green, raw pepper Waffles, plain, frozen, ready -to-heat, toasted 33 1 waffle Tomatoes, red, ripe, canned, stewed cup Cheesecake commercially prepared 80 1 piece Orange juice, canned, unsweetened cup Pie, pecan, prepared from recipe piece Fast foods, fish sandwich, with tartar sauce and cheese sandwich Peppers, hot chili, red, raw 45 1 pepper Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes /3 cup Fast foods, submarine sandwich, with cold cuts sandwich, 6" roll Croissants, butter 57 1 croissant Soup, chicken with rice, canned, prepared with equal volume water cup Fast foods, submarine sandwich, with roast beef sandwich, 6" roll Eggnog cup Oranges, raw, all commercial varieties cup Fast foods, cheeseburger; double, regular patty, with condiments and sandwich 398 vegetables Potato salad, home-prepared cup Fast Food, Pizza Chain, 14" pizza, pepperoni topping, regular crust slice Squash, summer, all varieties, cooked, boiled, drained, without salt cup Potatoes, mashed, home-prepared, whole milk and margarine added cup Peaches, canned, juice pack, solids and liquids 98 1 half Potatoes, scalloped, dry mix, prepared with water, whole milk and cup 363 butter Fast Foods, biscuit, with egg and sausage biscuit Butter, salted tbsp Butter, without salt tbsp Fish, rockfish, Pacific, mixed species, cooked, dry heat fillet Fast foods, coleslaw 99 3/4 cup Egg, whole, cooked, fried 46 1 large Potatoes, mashed, dehydrated, prepared from flakes without milk, cup 332 whole milk and butter added Potatoes, scalloped, home-prepared with butter cup Broccoli, flower clusters, raw 11 1 floweret Fast foods, cheeseburger; single, regular patty, with condiments sandwich Cheese, cottage, creamed, with fruit cup Plums, dried (prunes), uncooked 42 5 prunes French toast, prepared from recipe, made with low fat (2%) milk 65 1 slice Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, cup 326 without salt Fish, salmon, sockeye, cooked, dry heat 155 1/2 fillet Peaches, canned, heavy syrup pack, solids and liquids 98 1 half Lima beans, immature seeds, frozen, fordhook, cooked, boiled, cup 323 drained, without salt Egg, whole, cooked, scrambled 61 1 large Peaches, raw 98 1 peach 319 Page 6 of 25

7 Vitamin A, IU Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Pimento, canned 12 1 tbsp Fast foods, burrito, with beans and meat burrito Cucumber, with peel, raw large Bread stuffing, bread, dry mix, prepared 100 1/2 cup Soup, clam chowder, new england, canned, prepared with equal cup 312 volume low fat (2%) milk Pie, cherry, commercially prepared piece Fast foods, hamburger; single, large patty; with condiments and sandwich 312 vegetables Cheese, camembert 38 1 wedge Shake, fast food, chocolate fl oz Blackberries, raw cup Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, cup 301 without salt Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX 30 1 cup Bread, banana, prepared from recipe, made with margarine 60 1 slice Ice creams, vanilla, light 66 1/2 cup Cornmeal, degermed, enriched, yellow cup Cornmeal, self-rising, degermed, enriched, yellow cup Oranges, raw, all commercial varieties orange Cheese, cottage, creamed, large or small curd cup Egg, whole, cooked, hard-boiled 50 1 large Cake, pineapple upside-down, prepared from recipe piece Cheese, muenster oz Milk shakes, thick vanilla fl oz Fish, halibut, Atlantic and Pacific, cooked, dry heat 159 1/2 fillet Cheese, cheddar oz Egg, whole, raw, fresh 58 1 extra large Tomatoes, red, ripe, canned, packed in tomato juice cup Soybeans, green, cooked, boiled, drained, without salt cup Fast foods, pancakes with butter and syrup pancakes Ice creams, vanilla 66 1/2 cup Soup, cream of mushroom, canned, prepared with equal volume low cup 278 fat (2%) milk Lettuce, iceberg (includes crisphead types), raw 55 1 cup Ice creams, chocolate 66 1/2 cup Beans, baked, canned, plain or vegetarian cup Cheese, pasteurized process, american, with di sodium phosphate oz Orange juice, frozen concentrate, unsweetened, diluted with 3 volume cup 266 water Cornmeal, whole-grain, yellow cup Mollusks, oyster, eastern, cooked, breaded and fried 85 3 oz Mollusks, clam, mixed species, raw 85 3 oz Chocolate-flavor beverage mix, powder, prepared with whole milk cup Puddings, chocolate, dry mix, regular, prepared with 2% milk 142 1/2 cup Puddings, chocolate, dry mix, instant, prepared with 2% milk 147 1/2 cup Cheese, provolone oz Milk, whole, 3.25% milkfat cup Lettuce, butterhead (includes boston and bibb types), raw medium leaf Soup, beef noodle, canned, prepared with equal volume water cup Fish, trout, rainbow, farmed, cooked, dry heat 85 3 oz 244 Page 7 of 25

8 Vitamin A, IU Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Egg, whole, raw, fresh 50 1 large Egg, whole, cooked, poached 50 1 large Egg, yolk, raw, fresh large Cheese, neufchatel oz Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares 22 1 bar Milk, chocolate, fluid, commercial, whole cup Cheese, swiss oz Pie, blueberry, commercially prepared piece Fast foods, cheeseburger; single, regular patty; plain sandwich Bread crumbs, dry, grated, seasoned cup Plums, raw 66 1 plum Squash, summer, all varieties, raw cup Egg substitute, liquid /4 cup Beans, baked, canned, with franks cup Yogurt, plain, whole milk, 8 grams protein per 8 ounce oz container Puddings, vanilla, dry mix, regular, prepared with 2% milk 140 1/2 cup Fast foods, sundae, hot fudge sundae Cream, fluid, heavy whipping 15 1 tbsp Pie, fried pies, cherry pie Cheese, blue oz Cheese food, pasteurized process, american, without di sodium oz 216 phosphate Pizza, cheese topping, regular crust, frozen, cooked 63 1 serving Egg, whole, raw, fresh 44 1 medium Snacks, potato chips, made from dried potatoes, sour-cream and onionflavor oz Beans, baked, canned, with pork and tomato sauce cup Cheese, pasteurized process, swiss, with di sodium phosphate oz Fast foods, ice milk, vanilla, soft-serve, with cone cone Fast foods, roast beef sandwich, plain sandwich Margarine-like spread, (approximately 37% fat), unspecified oils tsp Fast foods, hotdog, with corn flour coating (corndog) corn dog Pie, lemon meringue, prepared from recipe piece Corn, sweet, yellow, cooked, boiled, drained, without salt 77 1 ear Fish, rockfish, Pacific, mixed species, cooked, dry heat 85 3 oz Cucumber, peeled, raw large Milk shakes, thick chocolate fl oz Sauce, cheese, ready-to-serve 63 1/4 cup Fish, tuna salad cup Pie, pecan, commercially prepared piece Pie, lemon meringue, commercially prepared piece Celery, cooked, boiled, drained, without salt stalk Orange juice, chilled, includes from concentrate cup Frozen novelties, ice type, italian, restaurant-prepared 116 1/2 cup Broccoli, raw 31 1 spear Cheese, mozzarella, whole milk oz Corn, sweet, yellow, canned, cream style, regular pack cup Fast foods, submarine sandwich, with tuna salad sandwich, 6" roll Cheese spread, pasteurized process, american, without di sodium phosphate oz 185 Page 8 of 25

9 Vitamin A, IU Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Cheese, cream tbsp Pickle relish, sweet 15 1 tbsp Bread, cornbread, prepared from recipe, made with low fat (2%) milk 65 1 piece Celery, raw 40 1 stalk Fish, salmon, sockeye, cooked, dry heat 85 3 oz Rhubarb, frozen, cooked, with sugar cup Snacks, corn-based, extruded, chips, barbecue-flavor oz Orange juice, raw 86 juice from 1 orange Margarine, vegetable oil spread, 60% fat, stick tsp Margarine, margarine-like vegetable oil spread, 60% fat, tub tsp Waffles, plain, prepared from recipe 75 1 waffle Duck, domesticated, meat only, cooked, roasted 221 1/2 duck Corn, sweet, yellow, canned, vacuum pack, regular pack cup Cake, pound, commercially prepared, butter 28 1 piece Cheese, cottage, lowfat, 2% milkfat cup Tomatoes, red, ripe, raw, year round average 20 1 slice Chicken, canned, meat only, with broth oz Noodles, egg, spinach, cooked, enriched cup Macaroni and Cheese, canned entree cup Cake, sponge, prepared from recipe 63 1 piece Crustaceans, shrimp, mixed species, cooked, breaded and fried 85 3 oz Chicken, stewing, meat only, cooked, stewed cup Fast foods, danish pastry, cheese 91 1 pastry Frozen yogurts, vanilla, soft-serve 72 1/2 cup Fish, halibut, Atlantic and Pacific, cooked, dry heat 85 3 oz Cream, fluid, light whipping 15 1 tbsp Pie fillings, canned, cherry 74 1/8 of 21-oz can Crustaceans, crab, blue, crab cakes 60 1 cake Beans, snap, yellow, frozen, cooked, boiled, drained, without salt cup Raspberries, frozen, red, sweetened cup Onions, spring or scallions (includes tops and bulb), raw 15 1 whole Cheese, mozzarella, part skim milk, low moisture oz Fast foods, chimichanga, with beef chimichanga Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, 63 1 ear 146 without salt Fish, swordfish, cooked, dry heat piece Pie, apple, commercially prepared, enriched flour piece Cookies, sugar, prepared from recipe, made with margarine 14 1 cookie Beans, snap, yellow, canned, regular pack, drained solids cup Tomatoes, red, ripe, raw, year round average 17 1 cherry tomato Catsup 15 1 tbsp Onion rings, breaded, par fried, frozen, prepared, heated in oven rings Cake, chocolate, prepared from recipe without frosting 95 1 piece Spices, parsley, dried tbsp Chives, raw 3 1 tbsp Cookies, peanut butter, prepared from recipe 20 1 cookie Sweet rolls, cinnamon, commercially prepared with raisins 60 1 roll Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, cup 128 without salt Bread, cornbread, dry mix, prepared 60 1 piece 123 Page 9 of 25

10 Vitamin A, IU Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Fast foods, clams, breaded and fried 115 3/4 cup Cabbage, cooked, boiled, drained, without salt cup Fast foods, shrimp, breaded and fried shrimp Cheese, feta oz Plums, canned, purple, heavy syrup pack, solids and liquids 46 1 plum Shallots, raw 10 1 tbsp Pickles, cucumber, dill or kosher dill 65 1 pickle Muffins, corn, commercially prepared 57 1 muffin Fish, swordfish, cooked, dry heat 85 3 oz Yogurt, plain, low fat, 12 grams protein per 8 ounce oz container Frozen yogurts, chocolate, soft-serve 72 1/2 cup Pie, coconut custard, commercially prepared piece Blueberries, frozen, sweetened cup French toast, frozen, ready-to-heat 59 1 slice Cookies, chocolate chip, prepared from recipe, made with margarine 16 1 cookie Cucumber, with peel, raw cup Snacks, tortilla chips, nacho-flavor, reduced fat oz Seeds, pumpkin and squash seed kernels, roasted, with salt added oz (142 seeds) Grapes, red or green (European type, such as Thompson seedless), raw cup Muffins, corn, dry mix, prepared 50 1 muffin Spices, oregano, dried tsp Fast foods, hamburger; double, large patty; with condiments and sandwich 102 vegetables Cookies, oatmeal, prepared from recipe, with raisins 15 1 cookie Beans, snap, yellow, cooked, boiled, drained, without salt cup Fast foods, chicken fillet sandwich, plain sandwich Cream, fluid, light (coffee cream or table cream) 15 1 tbsp Bagels, egg 89 4" bagel Candies, MASTERFOODS USA, SNICKERS Bar 57 1 bar (2 oz) Bananas, raw cup Pancakes, plain, dry mix, incomplete, prepared 38 1 pancake Pineapple, canned, juice pack, solids and liquids cup Fish, haddock, cooked, dry heat fillet Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter 140 1/2 breast Fast foods, hush puppies 78 5 pieces Cheese, cottage, lowfat, 1% milkfat cup Fish, sardine, Atlantic, canned in oil, drained solids with bone oz Danish pastry, cheese 71 1 danish Pie, apple, prepared from recipe piece Pineapple, raw, all varieties cup Puddings, rice, ready-to-eat oz Olives, ripe, canned (small-extra large) 22 5 large Salad dressing, russian dressing tbsp Salad dressing, french dressing, reduced fat tbsp Potato pancakes 76 1 pancake Candies, milk chocolate 44 1 bar (1.55 oz) Cucumber, peeled, raw cup Fast foods, danish pastry, fruit 94 1 pastry Crustaceans, shrimp, mixed species, cooked, breaded and fried 45 6 large 85 Page 10 of 25

11 Vitamin A, IU Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Melons, honeydew, raw cup Bread, egg 40 1/2" slice Mollusks, oyster, eastern, wild, raw 84 6 medium Biscuits, plain or buttermilk, prepared from recipe 101 4" biscuit Yogurt, fruit, low fat, 10 grams protein per 8 ounce oz container Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter 86 1 thigh Muffins, blueberry, prepared from recipe, made with low fat (2%) milk 57 1 muffin Melons, honeydew, raw 160 1/8 melon Blueberries, raw cup Pancakes plain, frozen, ready-to-heat (includes buttermilk) 36 1 pancake Bagels, egg /2" bagel Dill weed, fresh 1 5 sprigs Bananas, raw banana Cake, boston cream pie, commercially prepared 92 1 piece Cereals, corn grits, yellow, regular and quick, enriched, cooked with cup 75 water, without salt Apples, raw, with skin apple Nuts, pistachio nuts, dry roasted, with salt added oz (47 nuts) Fish, salmon, chinook, smoked oz Crustaceans, lobster, northern, cooked, moist heat 85 3 oz Salad dressing, french dressing, commercial, regular tbsp Salad dressing, french, home recipe 14 1 tbsp Candies, milk chocolate, with almonds 41 1 bar (1.45 oz) Applesauce, canned, unsweetened, without added ascorbic acid cup 71 (includes USDA commodity) Fish, pollock, walleye, cooked, dry heat 85 3 oz Cake, yellow, commercially prepared, with chocolate frosting 64 1 piece Coffeecake, cinnamon with crumb topping, commercially prepared, 63 1 piece 70 enriched Mollusks, scallop, mixed species, cooked, breaded and fried 93 6 large Candies, MASTERFOODS USA, MILKY WAY Bar 61 1 bar (2.15 oz) Fruit punch drink, with added nutrients, canned fl oz Cream, sour, cultured 12 1 tbsp Cabbage, raw 70 1 cup Snacks, trail mix, tropical cup Fish, roughy, orange, cooked, dry heat 85 3 oz Chicken, broilers or fryers, dark meat, meat only, cooked, fried 84 3 oz Kiwi fruit, (chinese gooseberries), fresh, raw 76 1 medium Carambola, (starfruit), raw cup Fish, tuna, light, canned in oil, drained solids oz Bagels, cinnamon-raisin 89 4" bagel Muffins, wheat bran, toaster-type with raisins, toasted 34 1 muffin Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds cup Grapefruit juice, white, frozen concentrate, unsweetened, undiluted fl-oz can Milk, buttermilk, fluid, cultured, lowfat cup Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, 72 1 drumstick 62 batter Pie, blueberry, prepared from recipe piece Fish, fish portions and sticks, frozen, preheated 57 1 portion (4" x 2" x 1/2") Snacks, potato chips, barbecue-flavor oz Candies, MR. GOODBAR Chocolate Bar 49 1 bar (1.75 oz) 61 Page 11 of 25

12 Vitamin A, IU Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Strawberries, frozen, sweetened, sliced cup Miso cup Turkey and gravy, frozen oz package Beets, cooked, boiled, drained cup Cheese, low fat, cheddar or colby oz Grape juice cocktail, frozen concentrate, undiluted, with added fl-oz can 58 ascorbic acid Fast foods, hotdog, with chili sandwich Fish, tuna, yellowfin, fresh, cooked, dry heat 85 3 oz Kohlrabi, cooked, boiled, drained, without salt cup Catsup 6 1 packet Cream, sour, reduced fat, cultured 15 1 tbsp Carambola, (starfruit), raw 91 1 fruit Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter 49 1 wing Fish, flatfish (flounder and sole species), cooked, dry heat fillet Cake, chocolate, commercially prepared with chocolate frosting 64 1 piece Fast foods, hamburger; single, regular patty; with condiments sandwich Fast foods, hamburger; double, regular patty; with condiments sandwich Fish, haddock, cooked, dry heat 85 3 oz Cream, fluid, half and half 15 1 tbsp Candies, milk chocolate coated peanuts pieces Puddings, chocolate, ready-to-eat oz Bagels, cinnamon-raisin /2" bagel Alfalfa seeds, sprouted, raw 33 1 cup Candies, white chocolate cup Chickpeas (garbanzo beans, bengal gram), mature seeds, canned cup Fish, pollock, walleye, cooked, dry heat 60 1 fillet Biscuits, plain or buttermilk, prepared from recipe /2" biscuit Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour 98 1/2 breast Fish, salmon, pink, canned, solids with bone and liquid 85 3 oz Fish, tuna, light, canned in water, drained solids 85 3 oz Snacks, potato chips, sour-cream-and-onion-flavor oz Bologna, beef and pork slices Salad dressing, thousand island dressing, reduced fat tbsp Pineapple and orange juice drink, canned fl oz Candies, NESTLE, CRUNCH Bar and Dessert Topping 44 1 bar (1.55 oz) Cake, white, prepared from recipe with coconut frosting piece Cake, shortcake, biscuit-type, prepared from recipe 65 1 shortcake Sauce, salsa, ready-to-serve 16 1 tbsp Chicken roll, light meat slices Cake, sponge, commercially prepared 30 1 shortcake Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, cup 44 boiled, without salt Barley, pearled, raw cup Cherries, sweet, raw cherries Snacks, granola bars, hard, plain bar Sauerkraut, canned, solids and liquids cup Apples, raw, without skin cup Avocados, raw, California oz 42 Page 12 of 25

13 Vitamin A, IU Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, 49 1 drumstick 41 flour Beets, canned, drained solids cup Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT 27 3/4 cup 41 BUTTER CRUNCH Raspberries, raw cup Cake, yellow, commercially prepared, with vanilla frosting 64 1 piece Lettuce, iceberg (includes crisphead types), raw 8 1 medium Fish, cod, Atlantic, canned, solids and liquid 85 3 oz Cereals ready-to-eat, QUAKER, CAP'N CRUNCH 27 3/4 cup Avocados, raw, Florida oz Lime juice, canned or bottled, unsweetened cup Fish, ocean perch, Atlantic, cooked, dry heat 85 3 oz Grapefruit, raw, white, all areas 118 1/2 grapefruit Tomatillos, raw 34 1 medium Salad dressing, mayonnaise, soybean oil, with salt tbsp Cookies, brownies, commercially prepared 56 1 brownie Tomatoes, sun-dried, packed in oil, drained 3 1 piece Cake, white, prepared from recipe without frosting 74 1 piece Pears, raw pear Potatoes, mashed, home-prepared, whole milk added cup Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with 26 3/4 cup 37 CRUNCHBERRIES Sauce, barbecue tbsp Peppers, sweet, green, raw 10 1 ring Eggplant, cooked, boiled, drained, without salt 99 1 cup Lemon juice, canned or bottled cup Fish, flatfish (flounder and sole species), cooked, dry heat 85 3 oz Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, 71 1 danish 36 raspberry, strawberry) Snacks, corn-based, extruded, puffs or twists, cheese-flavor oz Tea, herb, chamomile, brewed fl oz Pineapple, canned, heavy syrup pack, solids and liquids cup Cake, gingerbread, prepared from recipe 74 1 piece Entrees, fish fillet, battered or breaded, and fried 91 1 fillet Pie, fried pies, fruit pie Nuts, chestnuts, european, roasted cup Soup, cream of mushroom, canned, prepared with equal volume water cup Sherbet, orange 74 1/2 cup Candies, KIT KAT Wafer Bar 42 1 bar (1.5 oz) Chicken, broilers or fryers, thigh, meat only, cooked, roasted 52 1 thigh Noodles, egg, cooked, enriched cup Grapes, red or green (European type, such as Thompson seedless), raw grapes Salad dressing, thousand island, commercial, regular tbsp Fast foods, potato, mashed 80 1/3 cup Snacks, popcorn, caramel-coated, with peanuts 42 1 cup Cowpeas, common (blackeyes, crowder, southern), mature seeds, cup 31 canned, plain Fish, fish portions and sticks, frozen, preheated 28 1 stick (4" x 1" x 1/2") Jerusalem-artichokes, raw cup Soup, pea, green, canned, prepared with equal volume water cup 30 Page 13 of 25

14 Vitamin A, IU Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Cookies, butter, commercially prepared, enriched 5 1 cookie Soup, chicken noodle, dry, mix, prepared with water cup Salad dressing, home recipe, cooked 16 1 tbsp Fish, cod, Pacific, cooked, dry heat 85 3 oz Candies, fudge, chocolate, prepared-from-recipe 17 1 piece Candies, fudge, vanilla, prepared-from-recipe 16 1 piece Snacks, popcorn, cheese-flavor 11 1 cup Candies, fudge, chocolate, with nuts, prepared-from-recipe 19 1 piece Cake, pound, commercially prepared, fat-free 28 1 slice Chicken, broilers or fryers, drumstick, meat only, cooked, roasted 44 1 drumstick Frankfurter, beef and pork 45 1 frank Cowpeas, common (blackeyes, crowder, southern), mature seeds, cup 26 cooked, boiled, without salt Chicken, broilers or fryers, light meat, meat only, cooked, fried 84 3 oz Candies, REESE'S Peanut Butter Cups 45 1 package (contains 2) Grapefruit juice, white, raw cup Crustaceans, crab, alaska king, cooked, moist heat 85 3 oz Cranberry sauce, canned, sweetened 57 1 slice Fish, catfish, channel, cooked, breaded and fried 85 3 oz Turkey patties, breaded, battered, fried 64 1 patty Fish, ocean perch, Atlantic, cooked, dry heat 50 1 fillet Candies, fudge, vanilla with nuts 15 1 piece Grapefruit juice, white, frozen concentrate, unsweetened, diluted with cup 22 3 volume water Cheese, parmesan, grated 5 1 tbsp Mung beans, mature seeds, sprouted, raw cup Artichokes, (globe or french), cooked, boiled, drained, without salt cup Chicken, broilers or fryers, neck, meat only, cooked, simmered 18 1 neck Cream, whipped, cream topping, pressurized 3 1 tbsp Candies, MASTERFOODS USA, MILKY WAY Bar 18 1 fun size bar Grape juice, canned or bottled, unsweetened, without added ascorbic cup 20 acid Beans, baked, canned, with pork and sweet sauce cup Cranberry juice cocktail, bottled fl oz Potato, baked, flesh and skin, without salt potato Grape juice cocktail, frozen concentrate, diluted with 3 volume water, cup 20 with added ascorbic acid Strawberries, raw cup Cereals ready-to-eat, GENERAL MILLS, Honey Nut CHEX 30 3/4 cup Spices, curry powder 2 1 tsp Lime juice, raw 38 juice of 1 lime Chicken, broilers or fryers, breast, meat only, cooked, roasted 86 1/2 breast Cauliflower, frozen, cooked, boiled, drained, without salt cup Pineapple, canned, juice pack, solids and liquids 47 1 slice Dates, deglet noor cup Pie fillings, apple, canned 74 1/8 of 21-oz can Grapefruit juice, white, canned, sweetened cup Beets, cooked, boiled, drained 50 1 beet Tomatoes, sun-dried 2 1 piece Grapefruit juice, white, canned, unsweetened cup Bamboo shoots, canned, drained solids cup 17 Page 14 of 25

15 Vitamin A, IU Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Fish, tuna, white, canned in water, drained solids 85 3 oz Fast foods, chicken, breaded and fried, boneless pieces, plain pieces Snacks, popcorn, oil-popped, microwave, regular flavor 11 1 cup Snacks, fruit leather, pieces oz Mung beans, mature seeds, sprouted, cooked, boiled, drained, without cup 16 salt Candies, MASTERFOODS USA, M&M's Peanut Chocolate Candies pieces Yogurt, plain, skim milk, 13 grams protein per 8 ounce oz container Nuts, pecans oz (20 halves) Lentils, mature seeds, cooked, boiled, without salt cup Snacks, popcorn, air-popped 8 1 cup Artichokes, (globe or french), cooked, boiled, drained, without salt medium Soybeans, mature cooked, boiled, without salt cup Cookies, chocolate chip, refrigerated dough, baked 26 1 cookie Applesauce, canned, sweetened, without salt (includes USDA cup 15 commodity) Cauliflower, cooked, boiled, drained, without salt cup Pears, canned, juice pack, solids and liquids cup Muffins, blueberry, commercially prepared (Includes mini-muffins) 57 1 muffin Candies, MASTERFOODS USA, M&M's Milk Chocolate Candies 7 10 pieces Soup, stock, fish, home-prepared cup Frozen novelties, fruit and juice bars 77 1 bar (2.5 fl oz) Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) 60 1 medium Peas, split, mature seeds, cooked, boiled, without salt cup Cookies, sugar, commercially prepared, regular (includes vanilla) 15 1 cookie Sandwich spread, pork, beef 15 1 tbsp Cauliflower, raw cup Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 32 3/4 cup Croutons, seasoned 40 1 cup Lemons, raw, without peel 58 1 lemon Bulgur, dry cup Pineapple juice, canned, unsweetened, without added ascorbic acid cup Cake, fruitcake, commercially prepared 43 1 piece Pancakes, plain, dry mix, complete, prepared 38 1 pancake Snacks, fruit leather, rolls 21 1 large Seaweed, kelp, raw 10 2 tbsp Cheese, cottage, nonfat, uncreamed, dry, large or small curd cup Milk, buttermilk, dried tbsp Snacks, pork skins, plain oz Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 32 3/4 cup Salad dressing, blue or roquefort cheese dressing, commercial, regular tbsp Pork sausage, fresh, cooked 27 1 patty Barley, pearled, cooked cup Crackers, cheese, regular crackers Wheat flour, whole-grain cup Pork sausage, fresh, cooked 26 2 links Beans, black, mature seeds, cooked, boiled, without salt cup Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 15 1 tbsp /2 cup 10 Page 15 of 25

16 Vitamin A, IU Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Crustaceans, crab, blue, canned cup Lemon juice, raw 47 juice of 1 lemon Candies, milk chocolate coated raisins pieces Pork, fresh, spareribs, separable lean and fat, cooked, braised 85 3 oz Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted 85 3 oz Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS 30 1 cup Tofu, soft, prepared with calcium sulfate and magnesium chloride piece 8 (nigari) Fast foods, onion rings, breaded and fried rings Cheese, cream, fat free tbsp Nuts, pine nuts, dried oz Potatoes, hashed brown, home-prepared cup Prune juice, canned cup Pork, fresh, backribs, separable lean and fat, cooked, roasted 85 3 oz Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted 85 3 oz Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, 85 3 oz 8 braised Sauce, ready-to-serve, pepper or hot tsp Soymilk, original and vanilla, unfortified cup Cereals ready-to-eat, wheat germ, toasted, plain tbsp Cake, snack cakes, creme-filled, sponge cake Snacks, popcorn, cakes 10 1 cake Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter bar Fast foods, french toast sticks sticks Pork, cured, bacon, cooked, broiled, pan-fried or roasted 19 3 medium slices Cookies, shortbread, commercially prepared, plain 8 1 cookie Pineapple, canned, heavy syrup pack, solids and liquids 49 1 slice Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, 85 3 oz 7 cooked, pan-fried Pork, fresh, loin, center loin (chops), bone-in, separable lean only, 85 3 oz 7 cooked, pan-fried Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised 85 3 oz Spices, cinnamon, ground tsp Puddings, vanilla, ready-to-eat oz Cauliflower, cooked, boiled, drained, without salt 54 3 flowerets Spices, pepper, black tsp Cookies, sugar, refrigerated dough, baked 15 1 cookie Crustaceans, crab, blue, cooked, moist heat 85 3 oz Soup, onion, dry, mix 39 1 packet Potatoes, baked, skin, without salt 58 1 skin Beets, canned, drained solids 24 1 beet Dessert topping, semi solid, frozen 4 1 tbsp Nuts, hazelnuts or filberts oz Nuts, walnuts, english oz (14 halves) Salad dressing, russian dressing, low calorie tbsp Seaweed, spirulina, dried tbsp Salad dressing, italian dressing, commercial, regular tbsp Seeds, sesame seed kernels, dried (decorticated) 8 1 tbsp Cookies, fig bars 16 1 cookie Doughnuts, cake-type, plain (includes unsugared, old-fashioned) 47 1 medium 5 Page 16 of 25