Sight and Life Vitamin A table

KJ
100g
B000010
B000020
B000030
C000010
C000020
C000030
C000040
C000050
C000060
C000070
C000080
C000090
C000100
C000110
C000120
C000130
C000140
C000150
C000160
C000170
D000010
D000020
E000010
E000020
E000030
E000040
E000050
E000060
F000010
F000020
F000030
F000040
F000050
F000060
F000070
F000080
F000082
F000084
F000086
F000090
F000100
F000110
F000120
F000130
F000140
F000150
F000160
F000170
F000180

Bread
Bread, wheat, brown
Bread, wheat, white
Bread, wholemeal
Cereals
Barley, whole-grain, dry
Cornflakes
Maizemeal, wholegrain, white, dry
Maizemeal, wholegrain, yellow, dry
Millet, pearl, meal/flour, dry
Millet, pearl, wholegrain, dry
Millet, ragi, meal/flour, dry
Oats, rolled or meal, cooked
Rice, brown, cooked
Rice, white, unenriched, cooked
Sorghum, decorticated, flour/dry
Sorghum, whole grain
Starch
Wheat
Wheat bran
Wheat flour, white
Wheat germ
Cakes, cookies
Biscuits, sweet, cookies
Crackers, salty or savoury
Eggs, egg products
Egg yolk
Egg, chicken, raw or cooked
Egg, duck, raw or cooked
Egg, white, raw
Pasta with egg, dry
Pasta, wheat, white, cooked
Fruits
Acerola, raw
Akee, raw
Apple, raw
Apricots canned
Apricots raw
Apricots, dried
Avocado, raw
Banana, raw, ripe
Banana, cream fleshed
Banana, yellow fleshed
Banana, orange fleshed
Bilberry, raw
Blackberry, raw
Blueberries, frozen, unsweetened
Blueberries, raw
Boysenberry, raw
Breadfruit, ripe, boiled or baked
Buriti (Brazil)
Cape gooseberry, raw
Carambola, Star fruit, raw
Carissa, raw

Fat
g/100g

Ret.eqiv.
ug/100g

Retinol
ug/100g

min
ug/100g

max
ug/100g

min
ug/100g

Carotene
ug/100g

max
ug/100g

Conversion
Factor

Portion size
g

917
1146
786

0.8
3.0
1.0

0.3
0.0
0.7

0.0
0.0
0.0

4
0
8

12
12
12

45
40
50

1481
1498
1515
1515
1510
1510
1372
259
469
544
1389
1389
1594
1265
725
1523
1313

2.3
0.6
3.6
3.6
4.6
5.0
1.3
1.0
0.8
0.2
2.4
3.0
0.1
1.8
4.7
1.0
9.2

0.0
14.0
0.0
25.0
0.0
10.0
2.5
1.0
0.0
0.0
3.0
3.5
0.0
1.7
0.5
0.0
5.2

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

0
168
0
300
0
120
30
12
0
0
36
42
0
20
6
0
62

12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12

30
30
30
30
30
30
30
200
200
200
30
30
30
30
30
30
30

2000
1816

21.1
11.8

0.0
0.0

0.0
0.0

0
0

12
12

30
30

1459
646
774
209
1501
590

31.9
11.3
13.8
0.2
2.8
0.7

709.3
210.6
541.3
0.0
52.0
0.0

708.0
210.0
540.0
0.0
52.0
0.0

69
903
247
278
183
996
674
385
385
385
385
153
218
213
234
138
431
550
306
100
330

0.2
20.0
0.4
0.1
0.1
0.5
15.3
0.5
0.5
0.5
0.5
0.6
0.4
0.6
0.4
0.3
0.2
7.5
1.1
0.5
1.1

14.2
46.7
3.3
64.3
175.2
362.0
4.4
4.0
11.7
54.9
314.2
2.8
5.7
0.2
2.9
8.3
1.8
3000.0
75.0
33.9
1.9

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Page 1 of 8

535
190

881
230

37

66

258

1146

10

30

15
7
16
0
0
0

0
0

29
13

12
12
12
12
12
12

19
60
70
38
50
200

170
560
40
772
2102
4344
53
48
140
659
3770
34
68
2
35
100
22
36000
900
407
23

110

240

17
560
405

65
2400
6400

16
20
80
400
1181
13
57

89
121
200
918
6360
47
80

200
32
20

1700
592
25

12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12

150
150
150
150
150
30
150
225
150
150
150
150
150
150
150
150
100
30
150
150
150

Sight and Life Vitamin A table

KJ
100g
F000190
F000200
F000210
F000220
F000230
F000240
F000250
F000260
F000270
F000280
F000290
F000300
F000310
F000320
F000330
F000340
F000350
F000360
F000370
F000380
F000390
F000400
F000410
F000420
F000430
F000440
F000450
F000460
F000470
F000480
F000490
F000500
F000510
F000520
F000530
F000540
F000550
F000560
F000570
F000580
F000590
F000600
F000610
F000620
F000630
F000640
F000650
F000660
F000670
F000680
F000690
F000700
F000710
F000720

Cashew fruit, raw

Chayote, raw
Cherries, sweet, raw
Cherry sour, raw
Clementines
Currant, black, raw
Currant, red, raw
Date dried
Durian, raw or frozen
Fig, dried
Fig, raw
Gooseberry, raw
Grapefruit, raw, pink and red, all areas
Grapefruit, raw, white, all areas
Grapes, red or green, raw
Guava, raw, common
Jackfruit, raw
Jujube, raw
Kiwi, raw
Kumquat, raw
Lady's finger, raw
Lemon, no peel, raw
Loquat, raw
Lychee, raw
Mamey, raw
Mandarin, raw
Mango, ripe, raw
Mango, unripe, raw
Mangosteen, canned, syrup pack
Melon, cantaloupe type, raw
Mirabelle, raw
Mountain-cranberry, raw
Naranjilla, raw
Nectarines, raw
Orange juice, raw
Orange, raw
Papaya, ripe, raw
Passion fruit, Granadilla, raw
Peach, raw
Pears, raw
Persimmons, japanese, dried
Persimmons, japanese, raw
Pineapple, raw
Plums, dried
Plums, raw
Pomegranate, raw
Prickly pears, raw
Pummelo, raw
Raisins, seedless
Rambutan, canned, syrup pack
Raspberries, raw
Rhubarb, raw
Rose hip, haw, raw
Sapodilla, raw

225
113
283
225
158
168
139
1174
615
1059
260
158
126
138
297
179
296
445
215
270
81
121
170
248
231
195
272
272
305
146
269
148
188
205
188
197
163
268
180
247
1146
293
205
943
230
316
163
159
1255
343
174
56
399
365

Fat
g/100g
0.7
0.1
0.6
0.5
0.1
0.2
0.2
0.5
5.3
1.3
0.5
0.2
0.1
0.1
0.6
0.6
0.5
0.3
0.6
0.3
0.2
0.3
0.2
0.1
0.4
0.3
0.3
0.3
0.6
0.3
0.2
0.5
0.2
0.5
0.2
0.1
0.1
0.4
0.1
0.4
0.6
0.2
0.4
0.6
0.6
0.6
0.5
0.0
0.5
0.2
0.4
0.1
0.6
0.9

Ret.eqiv.
ug/100g
63.3
1.3
1.8
20.0
6.3
6.8
2.1
7.9
9.0
4.3
4.0
9.2
51.0
1.5
2.3
42.8
4.4
0.8
3.6
14.6
21.3
1.2
66.7
0.0
10.0
22.8
152.1
5.0
1.8
147.5
18.8
1.8
10.8
10.9
3.6
6.8
67.8
54.4
8.5
1.9
38.4
107.3
3.0
11.7
20.6
3.3
3.3
0.4
1.5
0.2
1.6
2.5
400.0
3.3

Retinol
ug/100g
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Page 2 of 8

min
ug/100g

max
ug/100g

Carotene
ug/100g
760
15
22
240
75
81
25
95
108
51
48
110
612
18
27
514
53
10
43
175
256
14
800
0
120
274
1825
60
21
1770
225
22
130
131
44
82
814
653
102
23
461
1288
36
140
247
40
40
5
18
2
19
60
4800
40

min
ug/100g

max
ug/100g

36

100

40

150

30

100

248

2365

17
435
31

36
592
64

40

45

68
11
400

445
18
1100

100
67
100

140
1192.5
2400

1381.5

1877.5

70
25
16
27
71
377
40
4

230
407
86
300
1542
750
148
30

857
12

1900
90

106

455

55

30

54

3600

6000

Conversion Portion size

Factor
g
12
150
12
150
12
150
12
150
12
150
12
150
12
150
12
30
12
150
12
30
12
150
12
150
12
230
12
230
12
160
12
150
12
150
12
150
12
150
12
150
12
150
12
30
12
150
12
30
12
150
12
150
12
150
12
150
12
150
12
150
12
150
12
150
12
150
12
150
12
200
12
150
12
150
12
150
12
150
12
150
12
30
12
150
12
150
12
30
12
150
12
150
12
150
12
150
12
150
12
150
12
150
24
150
12
30
12
150

Sight and Life Vitamin A table

KJ
100g
F000730
F000740
F000750
F000760
F000770
F000780
F000790
G000010
G000020
G000030
G000040
G000050
G000060
G000070
G000080
G000090
G000100
G000110
G000120
G000130
G000140
G000150
G000160
G000170
G000180
G000190
G000200
G000210
G000220
G000230
G000240
G000250
G000260
G000270
G000280
G000290
G000300
G000310
G000320
G000330
G000340
G000350
G000360
G000370
G000380
G000390
G000400
G000410
G000420
G000430
G000440
G000450
G000460

Sapote, raw
Sea buckthorn, raw
Strawberries, raw
Tamarinds, raw
Tangerine juice, raw
Tangerines, (mandarin oranges), raw
Watermelon, raw
Vegetables
Amaranth, raw
Arrowroot, raw
Artichoke, raw
Arugula, raw
Asparagus, raw
Aubergine, raw
Balsam-pear (bitter gourd), pods, raw
Bamboo shots, raw
Beans, fava, in pod, raw
Beans, snap, green, cooked, boiled, drained
Beans, snap, green, frozen, all styles, unprepared
Beans, snap, green, raw
Beansprouts, soy, cooked
Beet greens, cooked, boiled, drained
Beet greens, raw
Beetroot, raw
Broccoli, boiled
Broccoli, raw
Brussels sprouts, cooked, boiled, drained
Brussels sprouts, raw
Cabbage, inner leaves, boiled
Cabbage, inner leaves, raw
Cabbage, swamp, chinese
Carrot juice, raw
Carrots, raw or boiled
Cassava, leaves, raw
Cassava, white, raw
Cassava, yellow, raw
Cauliflower, raw
Celeriac, raw
Celery, cooked, boiled, drained
Celery, raw
Chard, swiss, raw
Chestnut, raw
Chicory, greens, raw
Chili
Chinese cabbage, raw
Chives, raw
Chrysanthemum, garland, raw
Collards, cooked, boiled, drained
Collards, raw
Corn, Maize, sweet, white, boiled
Corn, Maize, sweet, yellow, boiled
Cos, raw (romaine)
Cress, raw
Cucumber, peeled, raw

397
368
131
1005
180
184
134

Fat
g/100g
0.5
7.1
0.4
0.4
0.2
0.2
0.3

Ret.eqiv.
ug/100g
5.0
125.0
1.0
0.8
5.2
17.4
30.3

Retinol
ug/100g
0.0
0.0
0.0
0.0
0.0
0.0
0.0

96
272
93
62
86
72
71
72
368
146
138
130
510
113
79
175
117
117
163
180
92
105
105
93
159
96
669
669
95
77
75
67
79
727
70
113
51
115
88
109
126
452
372
67
139
50

0.3
0.2
0.1
0.7
0.2
0.2
0.2
0.3
0.7
0.3
0.2
0.1
6.7
0.2
0.1
0.1
0.4
0.4
0.5
0.3
0.4
0.3
0.3
0.2
0.3
0.3
0.3
0.3
0.3
0.3
0.2
0.1
0.2
1.4
0.2
0.2
0.3
0.7
0.2
0.4
0.4
1.3
1.0
0.2
0.7
0.2

203.3
0.5
4.2
58.3
17.5
1.8
11.8
0.6
8.4
24.9
12.2
17.1
0.3
106.7
142.0
0.6
34.8
32.5
19.4
15.6
3.3
2.7
112.5
108.3
430.2
151.7
0.3
15.9
0.9
0.6
5.4
4.2
165.8
2.0
50.0
34.8
17.7
33.5
55.5
186.4
145.1
0.0
4.6
65.0
78.9
1.5

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Page 3 of 8

min
ug/100g

max
ug/100g

Carotene
ug/100g
60
1500
12
9
62
209
363
4878
11
100
1400
420
43
283
14
201
598
292
411
6
2560
3408
15
834
779
465
375
78
65
2700
2600
10325
3640
8
381
21
15
130
100
3979
48
1200
835
425
804
1332
4473
3482
0
110
1560
1893
35

min
ug/100g

max
ug/100g

800
5
8
13
97
287

2800
23
10
152
321
595

1227

8340

60

120

315
10
225
12

593.75
87
340
15

578

620

274

555

2181
10

5035
20

398
450
215
59
58
1200

2330
480
535.5
80
80
4200

4877
1216

19555
6272

100
4
10
50
50
2741
0

1050
50
30
210
150
4597
72

140
190
300

1530
3020
1308

2900
2284

5536.5
5400

176

1280

2600

Conversion Portion size

Factor
g
12
150
12
30
12
150
12
30
12
200
12
150
12
150
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24

150
150
150
50
150
150
150
150
150
150
150
150
150
150
150
150
150
150
150
150
150
150
150
200
150
150
100
100
150
150
150
150
50
50
50
30
150
150
150
150
150
50
50
50
50
150

Sight and Life Vitamin A table

KJ
100g
G000470
G000480
G000490
G000500
G000510
G000520
G000530
G000540
G000550
G000560
G000570
G000580
G000590
G000600
G000610
G000620
G000630
G000640
G000650
G000660
G000670
G000680
G000690
G000700
G000710
G000720
G000730
G000740
G000750
G000760
G000770
G000780
G000790
G000800
G000810
G000820
G000830
G000840
G000850
G000860
G000870
G000880
G000890
G000900
G000910
G000920
G000930
G000940
G000950
G000960
G000970
G000980
G000990
G001000

Cucumber, with peel, raw

Dandelion leaves, raw
Drumstick, Moringa
Eggplant, boiled (fruit)
Endivie, raw
Fennel leaves, raw
Fennel, raw
Fiddlehead ferns, frozen, unprepared
Fiddlehead ferns, raw
French beans (string beans)
French beans canned
Garden sorrel, raw
Grape leaves, canned
Grape leaves, raw
Horseradishtree leaf, boiled
Jujube, raw
Jute potherb leaf, boiled
Kale, cooked, boiled, drained
Kale, raw
Kohlrabi, raw
Lamb's lettuce
Leek, raw
Lettuce, cos or romaine, raw
Lettuce, iceberg, raw
Lotus root, cooked, boiled, drained
Mangold, raw
Mustard leaves, boiled
Okra, cooked, boiled, drained
Okra, raw
Onion, bulb, raw or boiled
Onions, spring or scallions (includes tops and bulb), raw
Parsley leaf, raw
Parsley, dried
Parsley, raw
Peas, green, canned
Peas, green, raw
Peppers, green, sweet, raw or boiled
Peppers, red, sweet, raw or boiled
Peppers, sweet, green, raw
Peppers, sweet, yellow, raw
Pigeonpeas, fresh, cooked
Plantain, cooked
Pulque, fermented cactus sap
Pumpkin, raw
Purslane, raw
Radish, raw
Red cabbage, raw
Sauerkraut, raw
Seaweed, kelp, raw (seagirdle)
Seaweed, laver, raw (nori)
Soybean sprouts, raw
Spinach, boiled
Spinach, raw
Squash, summer, cooked (fruit)

54
113
88
117
65
101
82
142
142
139
53
87
289
389
251
331
155
126
182
104
58
104
54
52
276
58
63
134
138
150
134
214
1155
169
157
341
92
113
113
113
464
485
180
104
48
61
92
71
180
146
211
84
96
84

Fat
g/100g
0.1
0.6
0.7
0.2
0.2
0.3
0.2
0.4
0.4
0.2
0.1
0.4
2.0
2.1
0.9
0.2
0.2
0.4
0.8
0.2
0.4
0.3
0.2
0.2
0.1
0.3
0.2
0.2
0.1
0.2
0.2
0.4
4.4
0.5
0.4
0.4
0.3
0.2
0.2
0.2
1.4
0.2
0.0
0.1
0.3
0.1
0.2
0.3
0.6
0.3
1.0
0.4
0.3
0.3

Ret.eqiv.
ug/100g
10.6
329.2
567.2
1.5
55.4
195.8
5.8
25.7
91.9
14.6
8.3
9.6
131.4
674.8
175.3
1.0
129.8
221.7
300.5
8.3
162.5
17.5
49.4
8.0
0.1
145.8
75.8
13.3
18.6
0.2
21.1
200.8
583.5
1.3
10.8
18.1
24.2
126.0
23.7
5.0
1.8
22.8
0.0
232.5
45.8
0.4
0.6
0.8
3.0
130.0
1.0
192.3
219.5
15.1

Retinol
ug/100g
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Page 4 of 8

min
ug/100g

max
ug/100g

Carotene
ug/100g
255
7900
13613
36
1330
4700
140
617
2206
351
200
231
3153
16196
4206
24
3114
5321
7213
200
3900
421
1186
191
3
3500
1818
318
446
5
507
4820
14004
30
260
434
580
3025
568
120
42
546
0
2790
1100
9
15
18
72
3120
25
4615
5269
181

min
ug/100g
6
7200
7536
960
2100

199.5
100

3745
3145
100
900
87
100
50
1200
170
0
394
4040
10
220
118
2539
81

450
800

2100
3535
178

max
Conversion Portion size
ug/100g
Factor
g
1150
24
150
8200
24
50
19690
24
150
24
150
1700
24
50
7800
24
50
24
150
24
150
24
150
510
24
150
250
24
150
24
150
24
50
24
50
24
150
24
150
24
150
12600
24
150
15000
24
150
450
24
150
7500
24
50
1000
24
150
3100
24
50
332
24
50
24
150
6000
24
150
24
50
465
24
150
24
150
10
24
50
620
24
50
5600
24
150
24
10
65
24
50
300
24
150
695
24
150
24
150
3511
24
150
1700
24
150
24
150
24
150
24
150
24
150
5315
12
150
1500
24
150
24
150
24
150
30
24
150
24
150
24
150
24
150
9480
24
150
8900
24
150
220
12
150

Sight and Life Vitamin A table

KJ
100g
G001010
G001020
G001030
G001040
G001050
G001060
G001070
G001080
G001090
G001100
G001110
G001120
G001130
G001140
G001150
G001160
H000010
H000020
H000030
H000040
H000050
H000060
H000070
H000080
H000090
H000100
H000110
H000120
H000130
H000140
H000150
H000160
H000170
H000180
H000190
H000200
H000210
H000220
H000230
H000240
H000250
H000260
H000270
H000280
H000290
H000300
H000310
H000320
H000330
H000340
H000350
K000010

Squash, summer, zucchini, includes skin, raw

Squash, winter, butternut, raw
Squash, winter, yellow, cooked
Stinging nettle, raw
Tomato juice, canned
Tomato products, canned, paste, with salt added
Tomato products, canned, sauce
Tomato, red, ripe, canned
Tomatoes, red, ripe, raw, year round average
Tree tomato, Tamarillo, raw
Turnip leaves, boiled
Turnip, root, boiled
Vegetable juice cocktail, canned
Wasabi, root, raw
Water cress, raw
Yautia (tannier), raw
Pulses nuts, oil- and other seeds
Almonds, dried
Bean white dry
Beans, baked, canned, plain or vegetarian
Beans, pinto, mature seeds, raw
Broadbean, mature boiled
Cashew nut
Chick pea
Chickpea, mature boiled
Coconut meat, fresh
Coconut milk
Cowpea common
Cowpea, mature boiled
Hazelnut
Hummus, home-prepared
Kidney bean, mature boiled
Lentil
Lentil, boiled
Lotus seed, dried
Mungo bean
Olives, green marinated
Olives, ripe, pitted
Pea, seed, dry
Peanuts, all types, raw or cooked
Pecan nut
Pigeon pea
Pistachio
Pumpkin/squash seed kernels
Sesame seed, whole, dried
Soya bean
Soybean, immature, boiled
Soybean, mature boiled
Sunflower seeds fresh
Tempeh, soybean, mold processed
Tofu
Walnut
Potatoes, funghis
Cassava root, dried fermented

59
188
163
170
71
343
153
77
88
239
84
90
79
456
73
410

Fat
g/100g
0.1
0.1
0.6
0.6
0.1
0.6
0.2
0.2
0.3
0.8
0.2
0.1
0.1
0.6
0.3
0.4

Ret.eqiv.
ug/100g
34.2
386.9
200.5
30.9
20.2
52.4
28.0
13.5
21.7
42.1
137.5
1.5
39.0
0.6
175.4
0.1

Retinol
ug/100g
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

2438
1007
389
1423
460
2377
1295
686
1481
102
1013
485
2662
715
531
1296
485
1389
1143
568
481
1152
2372
2898
1194
2405
2264
2397
1366
590
695
2405
833
318
2712

53.2
1.6
0.5
1.1
0.4
42.2
5.9
2.6
33.5
0.4
1.4
0.5
61.6
8.5
0.5
1.9
0.4
2.0
1.2
13.9
10.7
1.4
49.2
72.0
1.4
51.6
45.9
49.7
18.3
6.4
8.0
49.0
7.7
4.8
62.2

5.0
33.3
25.4
2.2
8.7
2.8
15.0
1.5
0.0
0.0
2.5
1.0
1.3
1.5
0.0
5.6
0.5
2.5
3.0
19.6
20.0
6.7
0.1
5.4
8.3
12.5
19.0
2.0
31.7
8.0
0.5
1.4
0.5
0.0
3.3

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

60
400
305
26
104
33
180
18
0
0
30
12
15
18
0
68
6
30
36
235
240
80
1
65
100
150
228
24
380
96
6
17
6
0
39

1377

0.7

0.0

0.0

Page 5 of 8

min
ug/100g

max
ug/100g

Carotene
ug/100g
410
4643
2406
742
484
1257
673
324
521
1010
3300
36
935
14
4210
3

min
ug/100g

max
ug/100g

1726
0

8845.5
4400

200
910
370
70
115
750

900
1800
4500
610
811.5
1380

72

2520

5900

0
180
127

120
720
482

12
6

195
60

15

44

29

35

100

20
180

45
290

60

110

50
55
60

80
160
250

6
340

42
400

15

18

78

Conversion Portion size

Factor
g
12
150
12
150
12
150
24
50
24
200
24
150
24
150
24
150
24
150
24
150
24
150
24
150
24
150
24
150
24
50
24
150
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12

30
60
200
60
200
30
60
200
30
200
60
200
30
200
200
60
200
30
60
30
30
60
30
30
60
30
30
30
60
200
200
30
120
200
30

12

60

Sight and Life Vitamin A table

KJ
100g
K000020
K000030
K000040
K000050
K000060
K000070
K000080
K000090
K000100
K000110
K000120
M000010
M000020
M000030
M000040
M000050
M000060
M000070
M000080
M000090
M000100
M000110
M000120
M000130
M000140
M000150
M000160
M000170
M000180
M000190
M000200
M000210
M000220
M000230
M000240
M000250
M000260
N000010
P000010
P000020
P000030
Q000010
Q000020
Q000030
Q000040
Q000050
Q000060
Q000070
Q000080
Q000090

Cassava root, white boiled

Chanterelle, raw
Mushrooms, boiled (stem and cap)
Potato crisps
Potato, baked or boiled
Potato, deep fat fried
Potato, flesh and skin, raw
Sweet potato, orange
Sweet potato, white
Taro
Yam, white, tuber, cooked
Dairy products, cheese
Buffalo milk
Camel milk
Camembert Cheese
Cheese soft fresh (ricotta)
Cheese soft fresh lowfat (cottage cheese)
Cheese soft fresh very lowfat
Cheese, cheddar
Cheese, fresh, whole milk
Cheese, Gouda
Cheese, low fat, cheddar or colby
Condensed milk 10% fat
Cream 10% fat
Cream 30% fat
Ewe's milk
Goat's milk
Human milk pretransitional 2nd-3rd day post partum
Human milk transitional 6-10th day post partum
Human milk, Mothers milk, mature
Milk powder
Milk powder skimmed
Milk, cow, 3,25% milkfat
Milk, cow, evaporated whole
Milk, cow, reduced fat
Milk, cow, skimmed, not fortified
Milk, cow, whole, not fortified
Yogurt, whole cow milk
Non alcoholic beverages
Carbonated beverages, sweetened
Alcoholic beverages
Beer, commercial, 4% alcohol
Distilled spirits, 50% alcohol
Wine, table 11.5 alcohol
Oils, fats, butter
Beef fat tallow
Butter
Butter oil (ghee, cow)
Canola oil
Chicken fat
Coconut oil
Cod liver oil
Corn oil
Lard

548
48
90
2335
389
1318
321
459
459
454
413

Fat
g/100g
0.3
0.5
0.4
38.4
0.1
16.6
0.1
0.6
0.6
0.3
0.1

Ret.eqiv.
ug/100g
2.8
108.3
0.4
0.0
0.0
0.0
0.5
422.1
4.2
0.8
0.4

Retinol
ug/100g
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

448
320
1301
577
431
301
1672
1177
1373
724
742
510
1269
403
285
234
270
289
2016
1518
257
561
200
146
277
251

8.0
4.1
25.7
7.9
4.5
1.0
32.8
23.6
25.4
7.0
10.1
10.5
31.7
6.3
4.0
2.9
3.5
4.2
26.2
1.0
3.3
7.6
1.6
0.2
3.9
4.0

64.0
50.0
398.3
113.0
48.0
11.0
327.7
234.2
260.0
85.6
67.8
70.2
326.9
50.4
54.5
173.3
141.2
64.8
241.7
7.1
28.7
54.0
15.7
1.7
32.1
30.8

64.0
50.0
380.0
113.0
48.0
11.0
317.0
225.0
260.0
60.0
64.0
66.0
315.0
50.0
53.0
169.0
139.0
64.5
230.0
5.3
28.0
54.0
15.0
1.7
31.0
30.0

172

0.0

0.0

0.0

172
1234
293

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

3700
3045
3665
3700
3766
3607
3693
3700
3774

99.8
81.1
99.5
100.0
99.8
100.0
99.8
100.0
100.0

146.7
783.8
925.0
550.0
0.0
0.0
24000.0
23.3
0.0

110.0
739.0
925.0
0.0
0.0
0.0
24000.0
0.0
0.0

Page 6 of 8

min
ug/100g

max
ug/100g

Carotene
ug/100g
33
1300
5
0
0
0
6
5065
50
10
5

280

480

250
190

520
300

61
51

72
80

44

62

58
52
220

180
73
240

11
1
27
26

19
3
35
33

0
520

540
958

18000

30000

min
ug/100g

max
ug/100g
5

36

16

1
1800

7.7
16000

10

Conversion Portion size

Factor
g
12
200
12
30
12
200
12
30
12
200
12
200
12
250
12
150
12
150
12
150
12
150
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12

200
200
30
30
30
30
30
30
30
30
20
20
20
200
200
200
200
200
20
20
200
200
200
200
200
200

12

200

0
0
0

12
12
12

300
30
200

6
6
6
6
6
6
6
6
6

20
20
20
20
20
20
20
20
20

0
0
220
0
0
0
128
110
0
307
45
50
143
5
18
51
26
3
140
21
8
0
8
0
13
9

220
269
0
3300
0
0
0
140
0

160

290

0
80

300
150

37
40

51
60

2
0

7
35

0
0

25
22

190
158

360
460

120

150

Sight and Life Vitamin A table

Q000100
Q000110
Q000120
Q000120
Q000130
Q000140
Q000150
Q000160
Q000170
R000010
R000020
R000030
R000040
R000050
R000060
R000070
R000080
R000090
R000100
R000110
R000120
R000130
R000140
R000150
R000160
R000170
R000180
R000190
R000200
R000210
R000220
R000230
R000240
S000010
S000020
S000030
S000040
S000050
S000060
S000070
S000080
S000090
T000010
T000020
T000030
T000040
T000050
T000060
T000070
T000080
T000090

Margarine
Olive oil
Palm oil, red, fresh
Palm oil, refined
Peanut oil
Safflower oil
Shortening, hydrogenated vegetable oil
Soybean oil
Sunflower oil
Recipe ingredients
Bouillon, powder
Capers, canned
Cinnamon ground
Cocoa powder
Coffee (ground, dry)
Curry powder
Gravy, chicken, canned
Monosodium glutamat
Pepper, red, pungent, dry powder
Sauce, oyster, ready-to-serve
Sauce, pasta, spaghetti/marinara, ready-to-serve
Sauce, ready-to-serve, pepper or hot
Sauce, ready-to-serve, salsa
Soup, chicken noodle, canned
Soup, minestrone, canned
Soup, tomato, canned
Soup, vegetarian vegetable, canned
Soybean sauce
Spearmint, dried
Spearmint, fresh
Spices, thyme, fresh
Tea (leaf, dry)
Tomato ketchup, Catsup
Yeast compressed
Sugar and confectionery chocolate, ice-cream
Chocolate, Milk
Chocolate, plain confect
Honey
Ice cream
Jellies
Molasses, dark (treacle)
Sugar sago palm
Sugar, brown, cane or beet
Sugar, white, cane or beet
Fish and fish products
Carp, cooked, dry heat
Catfish, cooked, dry heat
Cod, atlantic and pacific, cooked
Cuttle fish
Eel
Flounder
Halibut, cooked, dry heat
Herring, pacific, cooked dry heat
Mackerel

KJ
100g
2990
3699
3607
3607
3699
3699
3699
3699
3700

Fat
g/100g
80.3
100.0
100.0
100.0
100.0
100.0
100.0
100.0
100.0

Ret.eqiv.
ug/100g
690.6
18.3
5500.0
0.0
0.0
0.0
0.0
291.7
4.3

Retinol
ug/100g
596.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

996
96
1092
958
8
1360
331
1439
1331
213
238
46
117
255
285
285
247
251
1192
184
423
4
435
439

8.9
0.9
3.2
13.7
0.0
13.8
5.7
0.0
17.3
0.3
2.1
0.4
0.2
1.9
2.1
1.5
1.6
0.1
6.0
0.7
1.7
0.0
0.4
1.9

5.0
3.5
6.5
0.5
0.0
24.8
127.1
0.0
1040.3
7.5
18.3
23.3
16.6
10.1
28.5
9.8
35.9
0.0
382.2
88.9
118.8
0.0
30.4
0.0

5.0
0.0
0.0
0.0
0.0
0.0
111.0
0.0
0.0
7.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

2242
1996
1272
849
1134
1075
1460
1573
1619

31.5
29.7
0.0
11.4
0.1
0.0
0.1
0.0
0.0

55.8
1.0
0.0
123.5
1.0
0.0
0.0
0.0
0.0

53.0
0.0
0.0
123.5
0.0
0.0
0.0
0.0
0.0

45

60

70

160

678
439
439
307
1162
306
586
833
758

7.2
2.9
0.9
0.9
24.5
16.5
2.9
13.0
11.9

26.5
15.0
10.3
3.0
1058.0
9.9
43.0
36.0
100.0

26.5
15.0
10.3
3.0
1058.0
9.9
43.0
36.0
100.0

140

1.9

14

480

1800

15
20
45

54
64
140

Page 7 of 8

min
ug/100g
420

max
ug/100g
750

Carotene
ug/100g
568
110
33000
0
0
0
0
1750
26
0
83
156
12
0
594
386
0
24966
13
440
558
398
242
683
235
862
0
9172
2133
2851
0
730
0
34
12
0
0
12
0
0
0
0
0
0
0
0
0
0
0
0
0

min
ug/100g
400
0
30400
0

max
Conversion Portion size
ug/100g
Factor
g
650
6
20
220
6
20
341000
6
20
0
6
20
6
20
6
20
6
20
3500
6
20
6
20

16
340
230
18

467
1025
242
1705

2011

2255

370

1481

27

40

24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24
24

20
10
2
5
5
2
200
2
2
200
200
200
200
250
250
250
250
20
2
10
2
5
20
5

12
12
12
12
12
12
12
12
12

30
30
30
50
20
20
20
20
20

12
12
12
12
12
12
12
12
12

150
150
150
150
100
150
150
150
150

Sight and Life Vitamin A table

KJ
100g
T000100
T000110
T000120
T000130
T000140
T000150
T000160
T000170
T000180
U000010
U000020
U000030
U000040
U000050
U000060
U000070
U000080
U000090
U000100
U000110
V000010
V000020
V000030
V000040
V000050
V000060
V000070
V000080
V000090
V000100
V000110
V000120
V000130
V000132
V000134
V000136
V000140
V000150
V000160
V000170
V000180
V000190
V000200
W000010
W000020

Mussel
Oyster, pacific, cooked, moist heat
Salmon
Sardine
Sardine, canned in oil
Shrimp, boiled
Squid, cooked, moist heat
Trout
Tuna yellowfin, cooked, dry heat
Meat
Beef brisket
Beef muscles only
Beef roastbeef
Beef, medium fat, roasted
Beef, very fat, roasted
Pork chop with bone
Pork muscles only
Pork shoulder with skin
Pork, fresh, roasted
Veal muscles only
Water buffalo, roasted
Poultry, game, feathered game, offals
Brain, simmered
Chicken for roasting
Chicken, mature, medium fat
Duck, domestic, meat
Goat meat
Goose
Grubs, mixed spp.,
Horse meat
Kidney, beef, cooked
Liver, beef, braised
Liver, chicken, braised
Liver, ox
Liver, pig
Liver, parrot fish
Liver, skipjack, tuna fish
Liver, yellowfin, tuna fish
Locust, raw or cooked.
Ox blood
Pigeon, fresh meat with skin cooked
Pig's kidney
Rabbit meat
Spleen beef braised
Turkey, meat plus skin
Sausages meat products
Beef sausage, cooked
Liver sausage

286
682
842
498
870
414
770
433
582

Fat
g/100g
2.0
4.6
13.6
4.5
11.5
1.1
2.8
2.7
1.2

Ret.eqiv.
ug/100g
54.0
19.0
41.0
20.0
67.0
33.2
10.0
32.0
20.0

Retinol
ug/100g
54.0
19.0
41.0
20.0
67.0
33.2
10.0
32.0
20.0

834
455
546
1125
1594
558
443
908
1142
392
548

14.0
1.9
4.5
18.0
30.9
5.2
1.9
16.5
17.2
0.8
1.8

22.0
20.0
15.0
9.0
9.0
9.0
6.0
9.0
2.0
0.1
0.1

22.0
20.0
15.0
9.0
9.0
9.0
6.0
9.0
2.0
0.1
0.1

669
694
1192
1410
623
1414
1192
456
602
674
614
547
549
596
596
596
1146
307
1026
426
636
607
870

12.5
9.6
18.9
28.4
7.9
31.0
21.0
2.7
3.4
4.9
5.1
3.4
4.9
4.6
4.6
4.6
21.5
0.1
17.8
3.8
7.6
4.2
9.7

0.0
39.0
39.0
63.0
36.0
65.0
1.0
21.0
373.0
20357.0
16833.0
18000.0
28200.0
8623.0
50169.0
204102.0
1.0
21.0
8.0
60.0
3.0
95.0
13.0

0.0
39.0
39.0
63.0
36.0
65.0
1.0
21.0
373.0
20357.0
16833.0
18000.0
28200.0
8623.0
50169.0
204102.0
1.0
21.0
8.0
60.0
3.0
95.0
13.0

1046
1351

20.1
29.2

10.0
5084.0

10.0
5084.0

Page 8 of 8

min
ug/100g

max
ug/100g

65

2.3

64

30

45

3
3

15
15

10

44

44

97

12

27

6000
3000
6000

34000
38000
56000

16

30

40

230

2400

min
ug/100g

Carotene
ug/100g

15000

0
0
0
0
0
0
0
0
0

max
ug/100g

Conversion Portion size

Factor
g
12
50
12
50
12
150
12
150
12
150
12
100
12
150
12
150
12
150

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

12
12
12
12
12
12
12
12
12
12
12

150
150
150
150
150
150
150
150
150
150
150

12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12

50
150
150
150
150
150
150
150
150
150
150
150
150
150
150
150
150
150
150
150

0
0

12
12

30
30