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Facts About Vitamin A and Carotenoids |
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Part 5: Food sources of vitamin A.
Selected Food Sources of vitamin A
As the 2000 Dietary Guidelines for Americans state,
"Different foods contain different nutrients. No single food can supply all
the nutrients in the amounts you need" (41). The following tables suggest dietary
sources of vitamin A and provitamin A carotenoids. As the tables indicate, liver,
eggs and whole milk are good animal sources of vitamin A. Many orange fruits
and green vegetables are good sources of provitamin A carotenoids. Including
these foods in your daily diet will help you meet your daily need for vitamin
A. In addition, food manufacturers fortify a wide range of products with vitamin
A. Breakfast cereals, pastries, breads, crackers, cereal grain bars and other
foods may be fortified with 10% to 15% of the DV for vitamin A. It is important
to read the nutrition facts panel of the food label to determine whether a food
provides vitamin A.
If you want more information about building a healthful
diet, refer to the Dietary
Guidelines for Americans and the Food
Guide Pyramid.
Table
of Selected Animal Sources of Vitamin A (18)
Food
|
|
%DV
*
|
| Liver, beef,
cooked, 3 oz |
30,325
|
610
|
| Liver, chicken,
cooked, 3 oz |
13,920
|
280
|
| Egg substitute,
fortified, 1/4 c |
1355
|
25
|
| Fat
free milk, fortified w/ vitamin A, 1 c |
500
|
10
|
| Cheese pizza,
1/8 of a 12" diameter |
380
|
8
|
| Milk, whole,
3.25% fat, 1 c |
305
|
6
|
| Cheddar
cheese, 1 oz |
300
|
6
|
| Whole egg,
1 medium |
280
|
6
|
| Swiss cheese,
1 oz |
240
|
4
|
| Margarine,
soft, corn oil, 1 tsp |
165
|
4
|
| Yogurt,
fruit flavored, low fat, 1 c |
120
|
2
|
| *DV
= Daily Value. DVs are reference numbers based on the Recommended Dietary
Allowance (RDA). They were developed to help consumers determine if a food
contains a lot or a little of a specific nutrient. The DV for vitamin A
is 5,000 IU (1,000 RE). The percent DV (%DV) listed on the nutrition facts
panel of food labels tells adults what percentage of the DV is provided
by one serving. Percent DVs are based on a 2,000-calorie diet. Your Daily
Values may be higher or lower depending on your calorie needs. Foods that
provide lower percentages of the DV will contribute to a healthful diet. |
Table
of Selected Plant Sources of Vitamin A (from beta-carotene)
(18)
Plant
sources such as beta carotene are not as well absorbed as animal sources of
vitamin A.
| Food |
IU/
International Units
|
%DV
*
|
|
Carrot, 1 raw (7 1/2")
|
20,250
|
410
|
|
Carrots, boiled, 1/2
c slices
|
19,150
|
380
|
|
Carrot juice, canned,
1/2 c
|
12,915
|
260
|
|
Mango, raw, without
refuse, 1 fruit
|
8,050
|
160
|
|
Sweet potatoes, 1/2
c Junior mashed
|
7,430
|
150
|
|
Spinach, boiled, 1/2
c
|
7,370
|
150
|
|
Cantaloupe, raw, 1
c cubes
|
5,160
|
100
|
|
Kale, boiled, 1/2 c
|
4,810
|
100
|
|
Vegetable soup, prepared
with equal volume water, 1 c
|
3,005
|
60
|
|
Pepper, sweet, red,
raw, 1/2 c sliced
|
2,620
|
50
|
|
Apricots, without skin,
canned in water, 1/2 c halves
|
2,055
|
40
|
|
Spinach, raw, 1 cup
|
2,015
|
40
|
|
Broccoli, frozen, chopped,
boiled, 1/2 c
|
1,740
|
35
|
|
Apricot nectar, canned,
1/2 c
|
1,650
|
30
|
|
Oatmeal, instant, fortified,
low sodium, dry, 1 packet
|
1,050
|
20
|
|
Tomato juice, canned,
6 oz
|
1,010
|
20
|
|
Ready-to-eat cereal,
fortified, 1 oz (15% fortification)
|
750
|
15
|
|
Peaches, canned, water
pack, 1/2 c halves or slices
|
650
|
15
|
|
Peach, raw, 1 medium
|
525
|
10
|
|
Papaya, raw, 1 small
|
430
|
10
|
|
Orange, raw, 1 large
|
375
|
8
|
|
Asparagus, boiled,
4 spears
|
325
|
6
|
|
Tomato, red, ripe,
raw, 1/2" thick slice
|
170
|
2
|
|
*DV = Daily
Value. DVs are reference numbers based on the Recommended Dietary Allowance
(RDA). They were developed to help consumers determine if a food contains
a lot or a little of a specific nutrient. The DV for vitamin A is 5,000
IU (1,000 RE). The percent DV (%DV) listed on the nutrition facts panel
of food labels tells adults what percentage of the DV is provided by one
serving. Percent DVs are based on a 2,000-calorie diet. Your Daily Values
may be higher or lower depending on your calorie needs. Foods that provide
lower percentages of the DV will contribute to a healthful diet.
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| This Fact Sheet was
developed by the Clinical Nutrition Service, Warren Grant Magnuson Clinical
Center, National Institutes of Health (NIH), Bethesda, MD, in conjunction
with the Office of Dietary Supplements (ODS) in the Office of the Director
of NIH. The mission of ODs is to strengthen knowledge and understanding
of dietary supplements by evaluating scientific information, stimulating
and supporting research, disseminating research results, and educating the
public to foster an enhanced quality of life and health for the U.S. population.
The Clinical Nutrition Service and the ODs would like to thank the expert
scientific reviewers for their role in ensuring the scientific accuracy
of the information discussed in this Fact Sheet. |
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