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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”. The following tables list a variety of dietary sources of vitamin A and provitamin A carotenoids.
As the tables show, 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 Daily Value (DV) for vitamin A. If you want more information about building a healthful diet, refer to the Dietary Guidelines for Americans and the Food Guide
Pyramid.
Selected Animal Sources of Vitamin A
Animal sources of vitamin A provide the best aborbed form of this vitamin
| Food |
IU/International
Units |
%DV * |
| Liver, beef, cooked, 3 oz |
30,325 |
610 |
| Liver, chicken,
cooked, 3 oz |
13,920 |
280 |
| Egg substitute,
fortified, 1/4 cup |
1355 |
25 |
| Fat free milk, fortified with vitamin
A, 1 cup |
500 |
10 |
| Cheese pizza, 1/8 of a 12" diameter pie |
380 |
8 |
| Milk, whole, 3.25%
fat, 1 cup |
305 |
6 |
| Cheddar cheese, 1 ounce |
300 |
6 |
| Whole egg, 1 medium |
280 |
6 |
| % 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 (1,500 micrograms retinol). Most food labels do not list a food’s vitamin A content. The percent DV (%DV) listed on the table above indicates the percentage of the DV provided in 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 also contribute to a healthful diet. |
Selected Plant Sources of Vitamin A (from beta-carotene)
Plant sources of beta-carotene are not as well absorbed as animal sources of vitamin A, especially when they are consumed whole and raw. However, they are still a valuable source of this vitamin.
| Food |
IU/International
Units |
%DV * |
| Carrot, 1 raw (7 1/2 inches
long) |
20,250 |
410 |
| Carrots, boiled, 1/2 cup slices |
19,150 |
380 |
| Carrot juice, canned, 1/2 cup |
12,915 |
260 |
| Sweet potatoes, canned , drained
solids, 1/2 cup |
7,015 |
140 |
| Spinach, frozen,
boiled, 1/2 cup |
7,395 |
150 |
| Mango, raw, 1 cup sliced |
6,425 |
130 |
| Vegetable soup,
canned, chunky, ready-to-serve, 1 cup |
5,880 |
115 |
| Cantaloupe, raw, 1
cup |
5,160 |
100 |
| Kale, frozen, boiled, 1/2 cup |
4,130 |
80 |
| Spinach, raw, 1 cup |
2,015 |
40 |
| Apricot nectar,
canned, 1/2 cup |
1,650 |
35 |
| Oatmeal, instant,
fortified, plain, prepared with water, 1 packet |
1,510 |
30 |
| Tomato juice, canned, 6 ounces |
1,010 |
20 |
| Apricots, with skin, juice
pack, 2 halves |
610 |
10 |
| Pepper, sweet, red,
raw, 1 ring, 3 inches in diameter by 1/4-inch thick |
570 |
10 |
| Peas, frozen, boiled, 1/2 cup |
535 |
10 |
| Peach, raw, 1 medium |
525 |
10 |
| Peaches, canned, water
pack, 1/2 cup halves or slices |
470 |
10 |
| Papaya, raw, 1 cup cubes |
400 |
8 |
| *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 (1,500 micrograms retinol). Most food labels do not list a food’s vitamin A content. The percent DV (%DV) listed on the table above indicates the percentage of the DV provided in 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 also contribute to a healthful diet. |
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