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Discover 30 Vegetables Rich In Vitamin A

What vegetables are high in vitamin A for healthy skin and good vision? Lettuce, spinach, parsley... View more in our interactive infographic.
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Vitamin A Veggies

Carrots / boiled, drained

Carrots
Vitamin A per 100g:
852 μg RAE
total
213% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
142% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
95% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
95% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
95% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
95% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
95% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
213% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
142% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
122% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
122% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
122% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
122% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
122% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A Veggies

Carrots, baby / raw

Carrots, baby
Vitamin A per 100g:
690 μg RAE
total
173% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
115% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
77% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
77% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
77% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
77% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
77% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
173% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
115% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
99% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
99% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
99% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
99% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
99% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A Veggies

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 Veggies

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 Veggies

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 Veggies

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 Veggies

Kale / raw

Kale
Vitamin A per 100g:
500 μg RAE
total
125% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
83% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
56% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
56% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
56% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
56% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
56% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
125% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
83% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
71% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
71% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
71% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
71% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
71% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A Veggies

Spinach / raw

Spinach
Vitamin A per 100g:
469 μg RAE
total
117% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
78% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
52% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
52% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
52% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
52% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
52% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
117% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
78% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
67% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
67% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
67% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
67% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
67% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A Veggies

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 Veggies

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 Veggies

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 Veggies

Turnip greens / boiled, drained

Turnip greens
Vitamin A per 100g:
381 μg RAE
total
95% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
64% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
95% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
64% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A Veggies

Collards / boiled, drained

Collards
Vitamin A per 100g:
380 μg RAE
total
95% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
63% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
95% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
63% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A Veggies

Lettuce, red leaf / raw

Lettuce, red leaf
Vitamin A per 100g:
375 μg RAE
total
94% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
63% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
94% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
63% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A Veggies

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 Veggies

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 Veggies

Coriander leaves / raw

Coriander leaves
Vitamin A per 100g:
337 μg RAE
total
84% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
56% 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
84% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
56% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
48% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
48% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
48% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
48% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
48% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A Veggies

Squash, winter, hubbard / baked

Squash, winter, hubbard
Vitamin A per 100g:
335 μg RAE
total
84% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
56% 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
84% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
56% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
48% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
48% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
48% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
48% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
48% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A Veggies

Beet greens / raw

Beet greens
Vitamin A per 100g:
316 μg RAE
total
79% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
53% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
35% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
35% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
35% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
35% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
35% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
79% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
53% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A Veggies

Swiss chard / boiled, drained

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 Veggies

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 Veggies

Basil / fresh

Basil
Vitamin A per 100g:
264 μg RAE
total
66% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
44% 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
66% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
38% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
38% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
38% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
38% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
38% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A Veggies

Garden cress / boiled, drained

Garden cress
Vitamin A per 100g:
232 μg RAE
total
58% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
39% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
58% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
39% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
33% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
33% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
33% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
33% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
33% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Vitamin A Veggies

Chives / raw

Chives
Vitamin A per 100g:
218 μg RAE
total
55% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
36% 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
36% 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 Veggies

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 Veggies

Watercress / raw

Watercress
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 Veggies

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 Veggies

Mustard greens / raw

Mustard greens
Vitamin A per 100g:
151 μg RAE
total
38% 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
38% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
25% 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 Veggies

Peppers, sweet, red / boiled, drained

Peppers, sweet, red
Vitamin A per 100g:
147 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
16% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
16% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
16% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
16% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
16% 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 /
Vitamin A Veggies

Peppers, sweet, red / sauteed

Peppers, sweet, red
Vitamin A per 100g:
138 μg RAE
total
35% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
23% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
15% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
15% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
15% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
15% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
15% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
35% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
23% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
20% 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