Vitamin A
Pre-formed vitamin A exists only in animal products. However, there are about 50 carotenoids that the body can convert into vitamin A; the most common is beta-carotene. The vitamin A content of foods is now stated as retinol activity equivalents (RAE).
The DRI is 900 RAE for men and 700 RAE for women.
| Table 1. RAE in Plant Foods | ||
|---|---|---|
| Carrot juice | 1 C | 2,256 |
| Kale | 1 1/2 C | 1,328 |
| Butternut squash | 1 C | 1,114 |
| Sweet Potato | 1 medium, baked | 1,096 |
| Pumpkin | 1/2 C canned | 953 |
| Spinach | 1 C | 943 |
| Carrot | 1/2 C boiled slices | 665 |
| Carrot | 1 medium | 509 |
| Cantaloupe | 1/2 medium (552 g) | 467 |
| Broccoli | 1 C boiled | 120 |
| Apricot | 1/2 C dried | 80 |
| Mango | 1 | 79 |
| Apricot | 1 raw | 17 |
|
RAE - Retinol activity equivalents |
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Other sources include various greens.