Description

Amount

Serving

Gm_Wgt

Vit A IU

KCAL

Fish oil, cod liver

1

oz

27

27,250

246

Veal, variety meats and by-products, liver, cooked, braised

1

slice

80

56451

154

Turkey, all classes, giblets, cooked, simmered, some giblet fat

1

cup chopped or dice

145

51896

289

Carrot juice, canned

1

cup

236

45133

94

Veal, variety meats and by-products, liver, cooked, pan-fried

1

slice

67

44883

129

Sweet potato, cooked, baked in skin, without salt

1

cup

200

38436

180

Pumpkin, canned, without salt

1

cup

245

38129

83

Sweet potato, frozen, cooked, baked, without salt

1

cup, cubes

176

36731

176

Sweet potato, cooked, baked in skin, without salt

1

large

180

34592

162

Spinach, frozen, chopped or leaf, unprepared

1

package (10 oz)

284

33302

82

Goose, liver, raw

1

liver

94

29138

125

Lamb, variety meats and by-products, liver, raw

4

oz

113

27812

157

Peas and carrots, frozen, unprepared

1

package (10 oz)

284

26971

151

Spinach, raw

1

package (10 oz)

284

26631

65

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

1

package (10 oz) yields

220

26534

75

Collards, frozen, chopped, unprepared

1

package (10 oz)

284

26080

94

Carrots, frozen, cooked, boiled, drained, without salt

1

cup, sliced

146

24715

54

Pork, fresh, variety meats and by-products, liver, raw

4

oz

113

24465

151

Sweet potato, cooked, boiled, without skin

1

medium

151

23767

115

Sweet potato, cooked, boiled, without skin, with salt

1

medium

151

23767

115

Turnip greens, frozen, cooked, boiled, drained, without salt

1

package (10 oz) yields

220

23683

64

Squash, winter, butternut, cooked, baked, without salt

1

cup, cubes

205

22868

82

Sweet potato, canned, mashed

1

cup

255

22182

258

Lamb, variety meats and by-products, liver, cooked, pan-fried

3

oz

85

22098

202

Sweet potato, cooked, baked in skin, with salt

1

medium (2" dia, 5" long, raw)

114

21909

105

Sweet potato, cooked, baked in skin, without salt

1

medium (2" dia, 5" long, raw)

114

21909

103

Beef,  variety meats and by-products, liver, cooked, braised

1

slice

68

21566

130

Carrots, raw

1

cup chopped

128

21384

52

Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added

1

cup

182

21205

67

Lamb, variety meats and by-products, liver, cooked, braised

3

oz

85

21203

187

Beef, variety meats and by-products, liver, cooked, pan-fried

1

slice

81

21131

142

Spinach, canned, drained solids

1

cup

214

20974

49

Sweet potato, canned, vacuum pack

1

cup, mashed

255

20357

232

Collards, frozen, chopped, cooked, boiled, drained, without salt

1

cup, chopped

170

19538

61

Chicken, capons, giblets, cooked, simmered

1

cup, chopped or diced

145

19236

238

Sweet potato, cooked, baked in skin, with salt

0.5

cup, mashed

100

19218

92

Kale, frozen, cooked, boiled, drained, without salt

1

cup, chopped

130

19115

39

Vegetables, mixed, canned, drained solids

1

cup

163

18991

80

Sweet potato, raw, unprepared

1

cup, cubes

133

18869

114

Spinach, cooked, boiled, drained, without salt

1

cup

180

18866

41

Turkey, all classes, giblets, raw

1

giblets

244

18703

315

Carrots, raw

1

cup grated

110

18377

45

Spinach, frozen, chopped or leaf, unprepared

1

cup

156

18293

45

Sweet potato, frozen, unprepared

1

cup, cubes

176

18246

169

Sweet potato, canned, syrup pack, drained solids

1

cup

196

17971

212

Kale, cooked, boiled, drained, without salt

1

cup, chopped

130

17707

36

Turnip greens, frozen, cooked, boiled, drained, without salt

1

cup

164

17655

48

Turnip greens, frozen, unprepared

1

package (10 oz)

284

17563

62

Duck, domesticated, liver, raw

1

liver

44

17559

60

Peas and carrots, canned, no salt added, solids and liquids

1

cup

255

17478

97

Turnip greens and turnips, frozen, unprepared

1

package (10 oz)

284

17347

60

Chicken, broilers or fryers, giblets, cooked, fried

1

cup, chopped or diced

145

17297

402

Sweet potato, canned, syrup pack, solids and liquids

1

cup

228

17168

203

Chicken, capons, giblets, raw

1

giblets

115

16751

150

Carrots, canned, no salt added, drained solids

1

cup, sliced

146

16308

37

Sweet potato, canned, vacuum pack

1

cup pieces

200

15966

182

Collards, cooked, boiled, drained, without salt

1

cup, chopped

190

15417

49

Pork, fresh, variety meats and by-products, liver, cooked, braised

3

oz

85

15297

140

Carrots, canned, regular pack, solids and liquids

0.5

cup slices

123

15085

28

Apricots, dehydrated (low-moisture), sulfured, uncooked

1

cup

119

15076

381

Spinach, canned, no salt added, solids and liquids

1

cup

234

15051

44

Mustard greens, frozen, cooked, boiled, drained, without salt

1

package (10 oz) yields

212

15001

40

Squash, winter, butternut, raw

1

cup, cubes

140

14882

63

Mustard spinach, (tendergreen), raw

1

cup, chopped

150

14850

33

Mustard spinach, (tendergreen), cooked, boiled, drained, with salt

1

cup, chopped

180

14760

29

Mustard spinach, (tendergreen), cooked, boiled, drained, without salt

1

cup, chopped

180

14760

29

Mustard greens, frozen, unprepared

1

package (10 oz)

284

14640

57

Vegetables, mixed, frozen, unprepared

1

package (10 oz)

284

14422

182

Pokeberry shoots, (poke), cooked, boiled, drained, with salt

1

cup

165

14355

33

Pokeberry shoots, (poke), cooked, boiled, drained, without salt

1

cup

165

14355

33

Lambsquarters, cooked, boiled, drained, without salt

1

cup, chopped

180

14069

58

Turnip greens and turnips, frozen, cooked, boiled, drained, without salt

1

cup

163

14038

57

Turnip greens and turnips, frozen, cooked, boiled, drained, with salt

1

cup

163

14038

55

Pokeberry shoots, (poke), raw

1

cup

160

13920

37

Chicken, stewing, giblets, cooked, simmered

1

cup, chopped or diced

145

13827

281

Fish oil, cod liver

1

tbsp

13.6

13600

123

Carrots, cooked, boiled, drained, without salt

0.5

cup slices

78

13286

27

Pie, pumpkin, prepared from recipe

1

piece (1/8 of 9" dia)

155

12431

316

Squash, winter, hubbard, cooked, baked, without salt

1

cup, cubes

205

12372

103

Pumpkin, cooked, boiled, drained, without salt

1

cup, mashed

245

12230

49

Chicken, roasting, giblets, cooked, simmered

1

cup, chopped or diced

145

11797

239

Carrots, baby, raw

1

NLEA serving

85

11722

30

Sweet potato, cooked, baked in skin, without salt

1

small

60

11531

54

Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt

0.5

cup

95

11458

32

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

0.5

cup

95

11458

32

Beet greens, cooked, boiled, drained, without salt

1

cup (1" pieces)

144

11022

39

Turnip greens, cooked, boiled, drained, with salt

1

cup, chopped

144

10980

29

Turnip greens, cooked, boiled, drained, without salt

1

cup, chopped

144

10980

29

Apricots, dehydrated (low-moisture), sulfured, stewed

1

cup

249