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25 Amazing FoodsHigh In Vitamin A

What foods are high in vitamin A? Lamb liver, winter squash, lettuce... Find out more in our interactive infographic.
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Vitamin A foods

Lamb liver / pan-fried

Lamb liver
Vitamin A per 100g:
7782 μg RAE
total
1946% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
1297% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
865% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
865% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
865% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
865% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
865% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
1946% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
1297% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
1112% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
1112% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
1112% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
1112% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
1112% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Chicken liver / pan-fried

Chicken liver
Vitamin A per 100g:
4296 μg RAE
total
1074% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
716% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
477% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
477% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
477% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
477% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
477% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
1074% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
716% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
614% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
614% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
614% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
614% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
614% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Carrots / raw

Carrots
Vitamin A per 100g:
835 μg RAE
total
209% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
139% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
93% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
93% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
93% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
93% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
93% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
209% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
139% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
119% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
119% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
119% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
119% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
119% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Butter

Butter
Vitamin A per 100g:
684 μg RAE
total
171% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
114% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
76% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
76% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
76% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
76% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
76% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
171% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
114% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
98% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
98% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
98% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
98% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
98% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Kale / boiled, drained

Kale
Vitamin A per 100g:
681 μg RAE
total
170% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
114% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
76% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
76% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
76% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
76% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
76% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
170% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
114% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
97% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
97% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
97% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
97% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
97% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Mustard greens / boiled, drained

Mustard greens
Vitamin A per 100g:
618 μg RAE
total
155% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
103% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
69% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
69% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
69% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
69% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
69% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
155% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
103% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
88% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
88% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
88% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
88% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
88% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Squash, winter, butternut / baked

Squash, winter, butternut
Vitamin A per 100g:
558 μg RAE
total
140% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
93% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
62% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
62% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
62% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
62% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
62% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
140% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
93% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
80% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
80% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
80% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
80% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
80% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Spinach / boiled, drained

Spinach
Vitamin A per 100g:
524 μg RAE
total
131% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
87% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
58% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
58% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
58% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
58% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
58% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
131% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
87% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
75% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
75% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
75% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
75% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
75% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Lettuce, cos or romaine / raw

Lettuce, cos or romaine
Vitamin A per 100g:
436 μg RAE
total
109% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
73% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
48% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
48% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
48% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
48% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
48% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
109% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
73% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
62% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
62% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
62% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
62% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
62% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Parsley / fresh

Parsley
Vitamin A per 100g:
421 μg RAE
total
105% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
70% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
47% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
47% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
47% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
47% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
47% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
105% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
70% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
60% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
60% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
60% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
60% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
60% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Beet greens / boiled, drained

Beet greens
Vitamin A per 100g:
383 μg RAE
total
96% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
64% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
43% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
43% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
43% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
43% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
43% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
96% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
64% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
55% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
55% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
55% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
55% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
55% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Lettuce, green leaf / raw

Lettuce, green leaf
Vitamin A per 100g:
370 μg RAE
total
93% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
62% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
41% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
41% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
41% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
41% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
41% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
93% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
62% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
53% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
53% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
53% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
53% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
53% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Garden cress / raw

Garden cress
Vitamin A per 100g:
346 μg RAE
total
87% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
58% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
38% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
38% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
38% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
38% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
38% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
87% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
58% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
49% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
49% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
49% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
49% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
49% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Cheese, cheddar

Cheese, cheddar
Vitamin A per 100g:
330 μg RAE
total
83% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
55% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
37% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
37% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
37% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
37% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
37% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
83% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
55% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
47% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
47% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
47% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
47% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
47% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Swiss chard / raw

Swiss chard
Vitamin A per 100g:
306 μg RAE
total
77% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
51% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
34% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
34% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
34% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
34% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
34% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
77% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
51% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Pumpkin / boiled, drained

Pumpkin
Vitamin A per 100g:
288 μg RAE
total
72% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
48% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
32% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
32% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
32% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
32% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
32% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
72% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
48% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
41% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
41% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
41% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
41% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
41% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Fish, herring, Atlantic / pickled

Fish, herring, Atlantic
Vitamin A per 100g:
258 μg RAE
total
65% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
43% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
29% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
29% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
29% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
29% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
29% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
65% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
43% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Egg, whole / fried

Egg, whole
Vitamin A per 100g:
219 μg RAE
total
55% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
37% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
24% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
24% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
24% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
24% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
24% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
55% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
31% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
31% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
31% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
31% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
31% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Pak-choi / boiled, drained

Pak-choi
Vitamin A per 100g:
212 μg RAE
total
53% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
35% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
24% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
24% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
24% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
24% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
24% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
53% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
35% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
30% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
30% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
30% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
30% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
30% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Egg, whole / cooked, omelet

Egg, whole
Vitamin A per 100g:
172 μg RAE
total
43% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
29% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
19% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
19% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
19% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
19% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
19% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
43% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
29% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Melons, cantaloupe / raw

Melons, cantaloupe
Vitamin A per 100g:
169 μg RAE
total
42% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
28% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
19% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
19% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
19% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
19% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
19% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
42% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
28% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
24% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
24% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
24% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
24% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
24% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Egg, whole / cooked, scrambled

Egg, whole
Vitamin A per 100g:
161 μg RAE
total
40% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
27% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
18% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
18% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
18% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
18% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
18% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
40% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
27% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
23% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
23% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
23% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
23% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
23% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Egg, whole / cooked, poached

Egg, whole
Vitamin A per 100g:
160 μg RAE
total
40% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
27% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
18% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
18% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
18% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
18% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
18% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
40% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
27% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
23% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
23% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
23% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
23% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
23% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Peppers, sweet, red / raw

Peppers, sweet, red
Vitamin A per 100g:
157 μg RAE
total
39% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
17% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
17% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
17% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
17% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
17% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
39% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
26% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
22% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
22% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
22% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
22% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
22% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A foods

Egg, whole / cooked, hard-boiled

Egg, whole
Vitamin A per 100g:
149 μg RAE
total
37% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
25% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
17% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
17% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
17% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
17% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
17% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
21% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
21% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
21% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
21% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
21% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
/

Recommended Dietary Allowance (RDA)

The average daily dietary nutrient intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 percent) healthy individuals in a particular life stage and gender group.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006

Choose gender:

Choose age:

4 - 8 yrs
9 - 13 yrs
14 - 18 yrs
19 - 30 yrs
31 - 50 yrs
51 - 70 yrs
70+ yrs