AKP健食天

Vitamin A Content of Foods (Source: myfooddata.com) *Do Not Eat Meats

IUsDVQty.Beef/ Bison
00%3 oz.Strip Steaks (including grass-fed)
00%3 oz.Flank Steak
00%3 oz.Beef Round
00%3 oz.Beef Ribs
00%3 oz.Prime Rib
00%3 oz.London Broil
00%3 oz.Sirloin
00%3 oz.Pot Roast
00%3 oz.Bison:
00%6 slicesPastrami
4.30%3 oz.Grilled Porterhouse, T-Bone, and Tenderloin Steaks
5.10%3 oz.Grilled T Bone Steak
5.10%3 oz.Braised Beef or Chuck Stew
7.70%3 oz.Grilled Top Round Steak
7.70%3 oz.Hamburger (cooked)
8.50%3 ozRibeye Steak
11.90%3 oz.Roasted Beef Eye of Round Roast
18.70%3 oz.Grilled Porterhouse Steak
271%1 sliceBeef Bolagna: 27IU
82.52%1 itemFast Food Hamburger
IUsDVQtyPork
00%3 oz.Pork Tenderloin
00%1 cupHam
00%3 oz.Canadian Bacon
00%1 ozBologna (1 slice)
00%1 oz.Chorizo
00%3 oz.Pepperoni
00%3 oz.Salami
1.70%3 oz.Sweet Italian Sausage (1 link)
4.30%1 sliceBacon (pan fried)
5.10%1 linkPork Bratwurst (cooked)
60%3 oz.Pork Loin
6.80%3 oz.Cooked Ground Pork
8.50%3 oz.Spareribs
10.20%6 oz.Pork Chop
12.20%1 cupLean Roasted Ham (diced)
13.50%1 cupRoasted Ham (diced)
IUsDVQty.Seafood
.90%2 large or 5 smallScallops
2.40%1 cupBlue Crab (flaked and pieces)
2.70%1 cupCanned Blue Crab
3.40%3 oz.Lobster (cooked)
6.30%1 filetCooked Pacific Cod
80%5Canned Anchovies
13.60%3 oz.Canned White Tuna (oil packed)
170%3 oz.Canned White Tuna (water packed)
170%3 oz.Cooked Spiny Lobster
21.30%3 oz.Raw Eastern Oysters
341%3 oz.Wild Atlantic Salmon (Raw)
38.91%1 legAlaskan King Crab
42.51%3 oz.Cooked Crayfish
49.31%3 oz.Cooked Smelt: 49.3IU
49.31%3 oz.Cooked Eastern Oysters (Wild)
53.61%3 oz.Cooked Eastern Oysters (Farmed)
56.11%3 oz.Canned Pink Salmon
74.81%6 oz.Wild Atlantic Salmon Filet (Cooked)
84.62%1 filetCooked Atlantic Cod: 84.6IU
88.42%3 oz.Cooked Dungeness Crab
100.42%1 filetCooked Walleye Pike
111.42%3 oz.Cooked Whitefish
1353%1 mediumRaw Pacific Oysters
151.23%1 cakeBlue Crab Cakes
156.43%3 oz.Canned Salmon
1593%3 oz.Canned Sockeye Salmon
160.93%1 cupCanned Sardines (drained)
1673%1 filetCooked Pacific Herring
255.95%3 oz.Cooked Shrimp
287.36%6 oz.Cooked Coho Salmon Filet (Wild)
328.17%6 oz.Cooked Sockeye Salmon Fillet
333.37%1 filetCooked Grouper
334.97%6 oz.Cooked Coho Salmon Filet (Farmed)
3918%6 oz.Farmed Atlantic Salmon Fillet
4148%3 oz.Cooked Pacific Oysters
421.68%3 oz.Canned Clams
81616%12 oz.Canned Eastern Oysters & Liquid
1083*22%20 smallCooked Clams: 1083IU
3216*64%1 cupManhattan Clam Chowder
IUsDVQtyPoultry
9.40%3 oz.Roasted Turkey Breast
9.40%3 oz.Roasted Turkey Drumstick
11.90%3 oz.Roast Turkey without skin
15.30%3 oz.Roasted Turkey Thigh
20.20%1Roasted Skinless Chicken Drumstick
29.41%1 cupRoasted Chicken Breast (chopped or diced)
31.31%1Roasted Chicken Boneless, Skinless Thigh
33.21%1Roasted Chicken Wings
33.21%3 oz.Roasted Turkey
421%1Roasted Chicken Drumsticks with skin
43.81%1 legRoasted Boneless Skinless Chicken Leg (drumstick+thigh+back meat only)
56.11%6 oz.Lean Chicken Breast (Cooked)
57.21%1 unitRoast Goose (yield from 1 lb ready-to-cook goose)
75.42%1 thighRoasted Chicken Thigh (with skin)
107.812%1 cupRoast Duck (chopped or diced)
175.44%1 legRoasted Chicken Leg with skin (drumstick+thigh+back)

Eggs

IUsDVQty
245.15%1 largeEgg Yolks (Raw)
2605%1 largeHard Boiled Eggs
2695%1 largePoached Eggs
2705%1 largeEggs (Raw)
352.67%1 largeScrambled Eggs
3627%1 largeFried Eggs
376.48%1 largeEgg Omelet

Dairy

IUsDVQtyCheese
43.31%1 tbsp.Shredded Parmesan
117.92%1 oz.Romano Cheese
119.82%1 oz.Feta Cheese
136.63%1 oz.Mozzarella (Low fat)
158.23%4 oz.Cottage Cheese (Blended)
161.13%1 tbsp.Cream Cheese
1924%1 oz.Mozzarella
211.64%1 oz.Mozzarella (Hard)
216.14%1 oz.American Cheese
216.34%.75 oz.Processed Pimento Cheese (1 slice)
221.84%1 oz.Grated Parmesan (Hard)
2224%1 sliceAmerican Cheese Spread
235.45%1 oz.Mozzarella (Hard and Lowfat)
242.65%1 cupPlain Yogurt
249.95%1 oz.Provolone Cheese
2766%1 oz.Grated Parmesan
278.36%1 oz.Sharp Cheddar Cheese (1 slice)
282.36%1 oz.Colby Cheese
297.36%1 oz.Swiss Cheese
321.26%1 oz.Processed American Cheese (With Vitamin D)
352.717%1 oz.Cheddar Cheese
551.811%½ cupRicotta Cheese: 551.8IU (11% DV) in 1/2 cup
86917%1 cupMonterey Cheese (shredded)
IUsDVQtyMilk/Cream
53.61%1 tbsp.Cultured Sour Cream
106.92%1 oz.Half and Half Cream
395.38%8 oz.Whole Milk
438.19%1 oz.Heavy Whipping Cream
463.210%8 oz.Low-Fat Milk 2%
478.310%8 oz.Low-Fat Milk 1%:
499.810%8 oz.Skim Milk
698.7 ½ cupIce Creams, Vanilla Rich

Starches

IUsDVQty
00%1 cupWhite and Yellow Cornmeal
00%1 cupOatmeal
00%1 cupWhite Potatoes (Peeled)
00%1 cupCornstarch
00%1 cupCouscous
00%1 cupRice (Brown or White)
00%1 cupRice Noodles
00%1 cupPasta (unenriched)
2.80%10 stripsFrench Fries
4.10%1Boiled Potatoes
7.80%1 cupHashbrowns
100%100 gramsBaked Potato
17.30%1 mediumBaked Potato with Skin
22.80%1 cupArrowroot, sliced
29.91%1 largeBaked Red Potato (3” to 4-1/4” dia.)
33.61%1 cupEgg Noodles (Cooked)
792%1 cupTaro, sliced

Breads

IUsDVQty.
00%1Bagel
00%1Soft pretzels
0.30%1 sliceWhite bread: .3IU in 1 slice
0.30%1Graham crackers
0.50%1 sliceToasted white bread
0.60%1English muffins
0.60%1 sliceWheat bread
10%1 sliceToasted Wheat Bread
1.40%1 sliceFrench Bread
2.20%1 sliceRye Bread: 2.2IU in 1 slice
170%1Toasted Cinnamon Raisin Mini-Bagel (2-1/2” dia)
26.71%1 oz.Plain Buttermilk Biscuits
208.34%1 miniButter Croissants
338.17%1 smallCheese Croissants

Pizza

IUsDVQty.
282.18%1 sliceCheese Pizza
405.28%1 slicePepperoni Pizza
420.28%¼ cupCanned Pizza Sauce
408.38%1 sliceSausage Pizza

Deserts/Candy

IUsDVQty
2.80%1 pieceChocolate Cake (1/12 of a cake)
4.20%1 pieceCarmel Candy:
14.20%1 oz.Dark Chocolate (45%-69% Cocoa)
21.30%1 pieceApple Strudel
39.41%1 barDark Chocolate (70-85% Cocoa)
471%1 pieceWhite Cake with Coconut Frosting: 47IU (1/12 of 9” dia)
72.41%1 pieceYellow Cake with Vanilla Frosting: 72.4IU
1333%1 pieceChocolate Cake (1/12 of 9” dia)
2916%1 pieceUpside-Down Pineapple Cake (1/9 of 8” square)

Fats

IUsDVQty
00%1 tbsp.Beef Tallow
00%1 tbsp.Lard
00%1 tbsp.Coconut Oil
00%1 tbsp.Cocoa Butter
00%1 tbsp.Olive Oil
00%1 tbsp.Avocado Oil
00%1 tsp.Bacon Grease
10.40%1 oz.Rendered Bacon Fat: 10.4IU in 1 oz
1252%1 patSalted Butter (1” sq, 1/3 Inch high)
354.97%1 tbsp.Unsalted Butter

Vegetables

IUsDVQty.
00%1 cupMushrooms (most types)
00%1 cupOnions
00%1 cupParsnips
00%1 cupYellow Tomatoes
00%1 cupHearts of Palm
00%1 cupCoconut
00%1 cupOkra
0.40%1 tbsp.Shallots
0.70%1 small earSweet White Corn
1.50%1 servingSweet Onions
3.20%1 cupOnions, chopped
4.20%1 cupCooked Onions
7.70%1 cupShredded Coconut Meat (sweetened)
8.10%1 cupRadishes, slices
10.60%1 oliveGreen Olives
14.90%1 cupCooked Cauliflower
17.50%1 pieceSun-dried Tomatoes
18.50%1 cupArtichokes (Globe or French)
300%1 cupJerusalem-artichokes raw slices
43.80%1 smallDill Pickles
51.91%1Jumbo Olives, super colossal
541%3 largeOlives
59.51%1 cupCooked Beets
111.22%1 cupPickled Beets slices
175.14%1 cupGreen Chili Peppers
2074%1 cupYam, cubes
234.15%1 small earCooked Yellow Sweet Corn (5-1/2” to 6-1/2” long)
2485%1 cupZucchini, chopped
274.35%1 cupCanned Baked Beans: 274.3IU (5% DV) in 1 cup
287.46%1 stalkCelery (11 Inch-12 Inch long)
293.56%1Avocados, NS as to Florida or California
316.16%1Cucumber (8-1/4 Inch)
318.66%1 tbsp.Canned Pimentos
338.17%1 cupCalifornia Avocados, pureed
3727%1 largeSweet Yellow Peppers (3-3/4 Inch long, 3 Inch dia)
421.68%1 cupBanana Peppers
428.49%1Red Chili Peppers
452.88%1 cupCooked Okra slices
530.611%1Hot Green Chili Peppers
55011%100 gramsSalsa
55111%1 cupGreen Bell Peppers, chopped
566.911%1 cupBroccoli, chopped
631.813%1 cupCooked Green Bell Peppers, chopped or strips
672.713%1 cupStewed Tomatoes
684.814%1 cupSnow Peas, whole
69014%1 cupGreen Snap Beans (Raw) (1/2 Inch pieces)
781.616%1 cupCooked Celery, diced
789.716%1 mediumGreen Tomatoes
791.316%1 cupCooked Green Snap Beans
814.416%½ cupPasta Sauce
1006.5*20%¼ cupCanned Tomato Paste
1006.9*20%1Cooked Leeks
1013*20%1 cupAsparagus
1048*21%1 cupBroccoli Raab (Rapini), chopped
1109.3*22%1 cupPeas
1173.6*23%1 cupCooked Tomatoes
1241.2*25%1 cupCherry tomatoes
1275*26%1 cupCanned Tomato Puree
1281.6*26%1 cupCooked Green Peas
1810.8*36%1 cupAsparagus (Cooked)
2097.8*42%1 cupRed Leaf Lettuce, shredded
2337.7*47%1 cupMinestrone
2414.9*48%1 cupBroccoli (Cooked), chopped
2665.8*53%1 cupGreen Leaf Lettuce, shredded
2813.1*56%1 cupSpinach
3474.5*69%1Dried Ancho Peppers
3725.9*75%1 mediumSweet Red Bell Peppers (2-3/4” long, 2-1/2” dia.)
3853.1*77%1 NLEA servingCooked Broccoli Raab
3970.4*79%1 cupCooked Red Bell Peppers, strips
4093.7*82%1 cupRomaine Lettuce, shredded
9800.6*196%1 cupSun-dried Hot Chile Peppers
11721.5*234%1 NLEA servingBaby Carrots
12028.3*241%1 largeCarrots (7-1/4 Inch to 8-/1/2 Inch long)
13285.7*266%1/2 cupCooked Carrots,slices
14099.8*282%1 cupCooked Pumpkin, mashed
14882*298%1 cupButternut Squash, cubes
18865.8*377%1 cupCooked Spinach
18868.7*377%1 cupSweet Potatoes, cubes
22867.8*457%1 cupCooked Butternut Squash, cubes
38129.4763%1 cupCanned Pumpkin

Fruits

IUsDVQty
00%1 oz.Dried Apples (5 rings)
00%1 oz.Golden Seedless Raisins
00%50Raisins
00%1Asian Pears
2.10%3Dates (Deglet Noor)
2.40%3Dried Figs
230%1 cupWhite California or Florida Grapefruit, with juice
26.61%1 cupBosc Pear, sliced
30.21%1 smallRed Anjou Pears
33.51%1Limes (2 Inch dia)
351%1 cupPears, slices
351%1 cupGreen Anjou Pear, sliced
35.81%1 dateMedjool Dates, pitted
39.21%1 cupBartlett Pears, sliced
41.81%1 cupApples (Without Skin), slices
48.21%1 mediumGala Apples
731%1 mediumFuji Apples
75.52%1 mediumBananas: (7 Inch to 7-7/8 Inch long)
75.92%1 cupWhite Grapefruit sections, with juice
79.92%1 cupBlueberries
852%1 cupHoneydew Melon, diced (approx 20 pieces per cup)
902%1 largeFigs (2-1/2 Inch dia)
922%1 cupGrapes
95.72%1 cupPineapple chunks
98.62%1 cupCherries (Sweet), without pits
116.62%1 mediumRed Delicious Apples
234.35%3Prunes (Dried Plums)
4058%1 cupOranges sections
407.68%1 cupNavel Oranges sections, without membranes
4148%1 cupCA Valencia Oranges sections, without membranes

Spices/Herbs/Flavorings

IUsDVQty.
00%1 tsp.Cardamom, ground
00%1 tsp.Coriander Seed
00%1 tsp.Ginger
00%1 tsp.Garlic Powder
00%1 tsp.Onion Powder
00%1 tsp.White Pepper, ground
00%1 tsp.Turmeric, ground
00%1 tsp.Table Salt
00%1 tbsp.Apple Cider Vinegar
00%1 tbsp.Red Wine Vinegar
00%1 tbsp.Balsamic Vinegar
00%1 tsp.Vanilla extract
00%1 tbsp.Molasses
0.30%1 cloveGarlic
9.70%1 tsp.Dried Parsley
269.95%¼ cupCilantro
5054*101%1 cupFresh Parsley, chopped

Stock/Sauces

IUsDVQty.
00%1 cupBeef Stock
00%1 cupBeef Broth from Bouillon
00%1 tbsp.Oyster Sauce
00%1 tbsp.Soy Sauce
00%1 tbsp.Tamari
5.50%1 tsp.Yellow Mustard
7.20%1 cupChicken Stock
7.60%1 tsp.Hot Sauce
13.40%1 tbsp.Worcestershire Sauce
38.11%1 tbsp.Barbecue Sauce
77.12%1 tsp.Tabasco Sauce
89.62%1 tbsp.Ketchup
52611%1 cupVegetable Broth

Beverages

IUsDVQty.Alcohol
00%12 oz.Beer
00%1 oz.Gin
00%1 oz.Rum
00%1 oz.Vodka
00%1 oz.Whisky
00%5 oz.White Wine
00%5 oz.Rose Wine
2.90%5 oz.Red Wine
IUsDVQty.Non-Alcohol Drinks
00%12 oz.Soft Drinks (incl. cola)
00%8 oz.Apple Juice
00%8 oz.Coffee
00%16 oz.Green Tea
00%8 oz.Lemonade: 0IU in 8 oz.
00%8 oz.Tap Water: 0IU in 8 oz.
24.70%8 oz.White Grapefruit Juice
1212%8 oz.Lime Juice
49610%8 oz.Orange Juice
500.610%8 oz.Campbell’s Tomato Juice
1056*21%8 oz.Grapefruit Juice
1086*22%8 oz.Pink Grapefruit Juice
1999.9*40%8 oz.Campbell’s V8