Dietary Food sources for Vitamin-A

There are two types of Vitamin A: Retinol and Carotenoids. Retinol is found in animal and dairy foods. Carotenoids are found in plant foods.

Carotenoids are converted to Retinol by the body. Less than 10% of the Carotenoids may be converted to Vitamin A. So, for practical purposes, Animal and dairy foods remain the rich source. Major sources of Retinol are: milk, eggs, liver. Major Carotenoids are: carrots, cantaloupes, sweet potatoes, and spinach.

Vitamin A

Animal food sources for Vitamin A
Food	Vitamin A (IU)	%DV
Liver, beef, cooked, 3 ounces	27,185	545
Liver, chicken, cooked, 3 ounces	12,325	245
Milk, fortified skim, 1 cup	500	10
Cheese, cheddar, 1 ounce	284	6
Milk, whole (3.25% fat), 1 cup	249	5
Egg substitute, ¼ cup	226	5

Plant Food sources of vitamin A (from beta-carotene)

Food

Vitamin A (IU)

%DV

Carrot juice, canned, ½ cup 22,567 450

Carrots, boiled, ½ cup slices 13,418 270

Spinach, frozen, boiled, ½ cup 11,458 230

Kale, frozen, boiled, ½ cup 9,558 190

Carrots, 1 raw (7½ inches) 8,666 175

Vegetable soup, canned, chunky, ready-to-serve, 1 cup 5,820 115

Cantaloupe, 1 cup cubes 5,411 110

Spinach, raw, 1 cup 2,813 55

Apricots with skin, juice pack, ½ cup 2,063 40

Apricot nectar, canned, ½ cup 1,651 35

Papaya, 1 cup cubes 1,532 30

Mango, 1 cup sliced 1,262 25

Oatmeal, instant, fortified, plain, prepared with water, 1 cup 1,252 25

Peas, frozen, boiled, ½ cup 1,050 20

Tomato juice, canned, 6 ounces 819 15

Peaches, canned, juice pack, ½ cup halves or slices 473 10

Peach, 1 medium 319 6

Pepper, sweet, red, raw, 1 ring (3 inches diameter by ¼ inch thick) 313 6

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Dietary Food sources for Vitamin-A

Animal food sources for Vitamin A

Food

Vitamin A (IU)

%DV

Plant Food sources of vitamin A (from beta-carotene)

Food

Vitamin A (IU)

%DV