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Vitamin A, RAE

Essential nutrient
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Vitamin A, Rae Food List (top 100)

Food Name Nutrient Density Energy Density Insulin Load
Beef, New Zealand, imported, variety meats and by-products, liver, raw 39.5 1.33 19.5
Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled 25.9 1.50 21.8
Lamb, New Zealand, imported, liver, cooked, soaked and fried 21.9 1.68 21.0
Lamb, New Zealand, imported, liver, raw 21.0 1.36 17.9
Veal, variety meats and by-products, liver, cooked, braised 20.3 1.92 25.6
Veal, variety meats and by-products, liver, cooked, pan-fried 19.2 1.93 25.5
Duck, domesticated, liver, raw 16.2 1.36 17.2
Veal, variety meats and by-products, liver, raw 15.4 1.40 19.5
Goose, liver, raw 12.9 1.33 18.3
Turkey, liver, all classes, raw 11.6 1.28 11.9
Turkey, liver, all classes, cooked, simmered 10.4 1.89 17.7
Lamb, variety meats and by-products, liver, raw 9.7 1.39 15.0
Beef, variety meats and by-products, liver, cooked, braised 9.0 1.91 26.1
Pork, fresh, variety meats and by-products, liver, raw 8.9 1.34 18.4
Beef, variety meats and by-products, liver, cooked, pan-fried 8.1 1.75 24.3
Seal, ringed, liver (Alaska Native) 7.7 1.16 13.3
Beef, variety meats and by-products, liver, raw 6.7 1.35 18.9
Lamb, variety meats and by-products, liver, cooked, braised 6.2 2.20 22.4
Chicken, capons, giblets, raw 6.1 1.30 14.8
Fish oil, cod liver 6.0 9.02 0.0
Pork, fresh, variety meats and by-products, liver, cooked, braised 5.9 1.65 23.2
Lamb, variety meats and by-products, liver, cooked, pan-fried 5.9 2.38 20.4
Turkey, whole, giblets, raw 5.7 1.24 12.0
Peppers, hot chili, red, canned, excluding seeds, solids and liquids 5.1 0.21 4.4
Chicken, liver, all classes, raw 5.0 1.19 12.8
Turkey, whole, giblets, cooked, simmered 4.8 1.73 16.0
Carrots, canned, regular pack, solids and liquids 4.8 0.23 4.0
Lettuce, cos or romaine, raw 4.6 0.17 2.0
Mustard spinach, (tendergreen), cooked, boiled, drained, without salt 4.6 0.16 1.8
Mustard spinach, (tendergreen), cooked, boiled, drained, with salt 4.6 0.16 1.8
Liver sausage, liverwurst, pork 4.6 3.26 13.0
Chicken, liver, all classes, cooked, pan-fried 4.5 1.72 19.0
Lettuce, green leaf, raw 4.4 0.15 2.4
Kale, frozen, cooked, boiled, drained, with salt 4.4 0.30 5.1
Kale, frozen, cooked, boiled, drained, without salt 4.4 0.30 5.1
Carrots, cooked, boiled, drained, without salt 4.4 0.35 6.3
Carrots, cooked, boiled, drained, with salt 4.4 0.35 6.3
Kale, cooked, boiled, drained, with salt 4.4 0.28 4.9
Kale, cooked, boiled, drained, without salt 4.4 0.28 4.9
Chicken, capons, giblets, cooked, simmered 4.4 1.64 20.0
Carrots, canned, no salt added, solids and liquids 4.4 0.23 4.4
Carrot juice, canned 4.3 0.40 9.0
Chicken, liver, all classes, cooked, simmered 4.3 1.67 17.9
Mustard greens, cooked, boiled, drained, without salt 4.3 0.26 3.9
Lettuce, red leaf, raw 4.2 0.16 2.1
Pumpkin, canned, without salt 4.1 0.34 5.9
Pumpkin, canned, with salt 4.1 0.34 5.9
Carrots, frozen, cooked, boiled, drained, without salt 4.1 0.37 5.3
Carrots, frozen, cooked, boiled, drained, with salt 4.1 0.37 5.3
Spinach, cooked, boiled, drained, with salt 4.1 0.23 3.3
Spinach, cooked, boiled, drained, without salt 4.1 0.23 3.3
Chicken, roasting, giblets, raw 4.1 1.27 14.4
Margarine-like, vegetable oil spread, fat-free, tub 4.0 0.44 4.4
Mustard spinach, (tendergreen), raw 4.0 0.22 2.3
Carrots, canned, no salt added, drained solids 4.0 0.25 4.5
Carrots, canned, regular pack, drained solids 4.0 0.25 5.0
Dandelion greens, cooked, boiled, drained, with salt 3.9 0.33 4.6
Pokeberry shoots, (poke), cooked, boiled, drained, without salt 3.9 0.20 2.9
Pokeberry shoots, (poke), cooked, boiled, drained, with salt 3.9 0.20 2.9
Chicken, broilers or fryers, giblets, raw 3.8 1.24 14.8
Spinach, canned, regular pack, drained solids 3.8 0.23 2.8
Spinach, canned, no salt added, solids and liquids 3.8 0.19 2.1
Spinach, canned, regular pack, solids and liquids 3.8 0.19 2.7
Vinespinach, (basella), raw 3.8 0.19 4.4
Spinach, raw 3.6 0.23 3.3
Carrots, raw 3.6 0.41 8.1
Mustard greens, cooked, boiled, drained, with salt 3.6 0.26 3.9
Spinach, frozen, chopped or leaf, unprepared 3.6 0.29 4.3
Carrots, frozen, unprepared 3.5 0.36 5.3
Carrots, baby, raw 3.5 0.35 5.9
Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS 3.4 0.31 7.2
Turnip greens, cooked, boiled, drained, with salt 3.4 0.20 1.7
Turnip greens, cooked, boiled, drained, without salt 3.4 0.20 1.7
Margarine-like, vegetable oil spread, fat free, liquid, with salt 3.4 0.43 3.3
Pokeberry shoots, (poke), raw 3.4 0.23 3.5
Chicken, stewing, giblets, raw 3.3 1.68 15.2
Mustard greens, frozen, cooked, boiled, drained, with salt 3.3 0.19 2.3
Mustard greens, frozen, cooked, boiled, drained, without salt 3.3 0.19 2.3
Turnip greens, frozen, cooked, boiled, drained, without salt 3.3 0.29 4.2
Turnip greens, frozen, cooked, boiled, drained, with salt 3.3 0.29 4.2
Turnip greens, raw 3.2 0.32 5.1
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 3.1 0.34 4.2
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt 3.1 0.34 4.2
Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt 3.1 0.12 1.8
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 3.1 0.12 1.8
Liver cheese, pork 3.1 3.04 12.7
Cabbage, chinese (pak-choi), raw 3.0 0.13 2.2
Cornsalad, raw 3.0 0.21 4.7
Swamp cabbage, (skunk cabbage), raw 2.9 0.19 3.1
Pumpkin, raw 2.9 0.26 6.6
Chard, swiss, raw 2.8 0.19 3.1
Pumpkin, cooked, boiled, drained, with salt 2.8 0.18 3.7
Collards, frozen, chopped, cooked, boiled, drained, with salt 2.8 0.36 5.9
Collards, frozen, chopped, cooked, boiled, drained, without salt 2.8 0.36 5.9
Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added 2.8 0.37 5.0
Turnip greens, canned, no salt added 2.8 0.19 2.3
Chard, swiss, cooked, boiled, drained, without salt 2.7 0.20 3.1
Chard, swiss, cooked, boiled, drained, with salt 2.7 0.20 3.1
Chicken, roasting, giblets, cooked, simmered 2.6 1.65 20.4
Grape leaves, raw 2.6 0.93 9.4

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