Contents
Retinol equivalent – the standard adopted for ease of measurement of doses of vitamin A, a fat-soluble complex of retinol (vitamin A) and beta-carotene (provitamin A). Take into account the amount of retinol in the food product and the retinol formed in the body from beta carotene (retinol 1мкг equal 6мкг beta-carotene)In these tables are adopted by the average daily need for vitamin A is 1,000 micrograms. The column “Percent of daily requirement” shows what percentage of 100 grams of the product satisfy the daily human need for vitamin A.
FOODS HIGH IN VITAMIN A:
| Product name | The content of vitamin A in 100g | The percentage of daily requirement |
| Fish oil (cod liver) | 25000 µg | 2500% |
| Beef liver | 8367 mcg | 837% |
| Carrots | 2000 mcg | 200% |
| Rowan red | 1500 mcg | 150% |
| Acne | 1200 micrograms | 120% |
| Parsley (green) | 950 mcg | 95% |
| Egg powder | 950 mcg | 95% |
| Egg yolk | 925 µg | 93% |
| Celery (green) | 750 mcg | 75% |
| Dill (greens) | 750 mcg | 75% |
| Spinach (greens) | 750 mcg | 75% |
| Melted butter | 667 mcg | 67% |
| Oil sweet-creamy unsalted | 653 µg | 65% |
| Dried apricots | 583 µg | 58% |
| Apricots | 583 µg | 58% |
| Caviar black granular | 550 mcg | 55% |
| Dandelion leaves (greens) | 508 µg | 51% |
| Quail egg | 483 mcg | 48% |
| Caviar red caviar | 450 mcg | 45% |
| Butter | 450 mcg | 45% |
| Briar | 434 µg | 43% |
| Sorrel (greens) | 417 µg | 42% |
| Broccoli | 386 mcg | 39% |
| Cream powder 42% | 377 µg | 38% |
| Carrot juice | 350 mcg | 35% |
| Cress (greens) | 346 µg | 35% |
| Cilantro (green) | 337 µg | 34% |
| Green onions (the pen) | 333 mcg | 33% |
| Leek | 333 mcg | 33% |
| Cheese “Camembert” | 303 µg | 30% |
| Cheese Swiss 50% | 300 mcg | 30% |
| Lettuce (greens) | 292 µg | 29% |
| Cheese “Russian” 50% | 288 µg | 29% |
| Cheese “Roquefort” 50% | 278 µg | 28% |
| Cheese Cheddar 50% | 277 mcg | 28% |
| 35% cream | 270 mcg | 27% |
| Apricot | 267 mcg | 27% |
| Basil (green) | 264 mcg | 26% |
| Chicken egg | 260 mcg | 26% |
| Cheese “Poshehonsky” 45% | 258 µg | 26% |
| Sour cream 30% | 255 mcg | 26% |
| Sea buckthorn | 250 mcg | 25% |
| Sweet pepper (Bulgarian) | 250 mcg | 25% |
| Pumpkin | 250 mcg | 25% |
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| Kidney beef | 242 µg | 24% |
| Cheese “Gollandskiy” 45% | 238 µg | 24% |
| Cheese “Adygeysky” | 222 mcg | 22% |
| Apricot juice | 217 µg | 22% |
| Parmesan Cheese | 207 µg | 21% |
| Aronia | 200 mcg | 20% |
| Persimmon | 200 mcg | 20% |
| Sour cream 25% | 183 µg | 18% |
| Shortbread cake with cream | 182 µg | 18% |
| Fern | 181 mcg | 18% |
| Cheese (from cow’s milk) | 180 mcg | 18% |
| Pastry custard cream (tube) | 174 µg | 17% |
| Quince | 167 mcg | 17% |
| Peach dried | 167 mcg | 17% |
| Gouda Cheese | 165 mcg | 17% |
| Cheese “Russian” | 163 µg | 16% |
| Cream 20% | 160 mcg | 16% |
| Sour cream 20% | 160 mcg | 16% |
| Cream 25% | 158 micrograms | 16% |
| Cloudberry | 150 mcg | 15% |
| Cheese “Sausage” | 150 mcg | 15% |
| Milk powder 25% | 147 mcg | 15% |
| Chanterelle mushrooms | 142 g | 14% |
| Dry milk 15% | 133 mcg | 13% |
| Tomato (tomato) | 133 mcg | 13% |
| Butter cookies | 132 mcg | 13% |
| Cheese “Suluguni” | 128 µg | 13% |
| Feta Cheese | 125 mcg | 13% |
| Condensed cream with sugar 19% | 120 mcg | 12% |
| Cheese 18% (bold) | 110 mcg | 11% |
| Sour cream 15% | 107 µg | 11% |
| Halibut | 100 mcg | 10% |
| Ice cream | 94 mcg | 9% |
| Glazed curds of 27.7% fat | 88 mcg | 9% |
| Oyster | 85 mcg | 9% |
| Peach | 83 mcg | 8% |
| Asparagus (green) | 83 mcg | 8% |
| Meat (chicken) | 72 mcg | 7% |
| Sponge cake with protein cream | 69 ICG | 7% |
| Green peas (fresh) | 67 mcg | 7% |
| Melon | 67 mcg | 7% |
| Beans (legumes) | 67 mcg | 7% |
| Cream 10% | 65 mcg | 7% |
| Sour cream 10% | 65 mcg | 7% |
| Cheese 11% | 65 mcg | 7% |
| Ice cream sundae | 62 mcg | 6% |
| Sprat Caspian | 60 mcg | 6% |
| Mussels | 60 mcg | 6% |
| Sturgeon | 60 mcg | 6% |
| Goat milk | 57 mcg | 6% |
| Cottage cheese 9% (bold) | 55 mcg | 6% |
Vitamin a in dairy products:
| Product name | The content of vitamin A in 100g | The percentage of daily requirement |
| Acidophilus 3,2% | 22 mcg | 2% |
| Acidophilus to 3.2% sweet | 22 mcg | 2% |
| Cheese (from cow’s milk) | 180 mcg | 18% |
| Varenets is a 2.5% | 22 mcg | 2% |
| Yogurt 1.5% | 10 µg | 1% |
| Yogurt 1.5% fruit | 10 µg | 1% |
| Yogurt 3,2% | 22 mcg | 2% |
| Yogurt 3,2% sweet | 22 mcg | 2% |
| Yogurt 6% | 33 mcg | 3% |
| Yogurt 6% sweet | 33 mcg | 3% |
| Kefir 2.5% | 22 mcg | 2% |
| Kefir 3.2% | 22 mcg | 2% |
| Koumiss (from Mare’s milk) | 32 mcg | 3% |
| The mass of curd is 16.5% fat | 50 mcg | 5% |
| Milk 1,5% | 10 µg | 1% |
| Milk 2,5% | 22 mcg | 2% |
| Milk 3.2% | 22 mcg | 2% |
| Milk 3,5% | 33 mcg | 3% |
| Goat milk | 57 mcg | 6% |
| Condensed milk with sugar 5% | 28 mcg | 3% |
| Condensed milk with sugar 8,5% | 47 mcg | 5% |
| Dry milk 15% | 133 mcg | 13% |
| Milk powder 25% | 147 mcg | 15% |
| Ice cream | 94 mcg | 9% |
| Ice cream sundae | 62 mcg | 6% |
| Yogurt 2.5% of | 22 mcg | 2% |
| Yogurt 3,2% | 22 mcg | 2% |
| Ryazhenka 2,5% | 22 mcg | 2% |
| Ryazhenka 4% | 33 mcg | 3% |
| Fermented baked milk 6% | 43 mcg | 4% |
| Cream 10% | 65 mcg | 7% |
| Cream 20% | 160 mcg | 16% |
| Cream 25% | 158 micrograms | 16% |
| 35% cream | 270 mcg | 27% |
| Cream 8% | 52 mcg | 5% |
| Condensed cream with sugar 19% | 120 mcg | 12% |
| Cream powder 42% | 377 µg | 38% |
| Sour cream 10% | 65 mcg | 7% |
| Sour cream 15% | 107 µg | 11% |
| Sour cream 20% | 160 mcg | 16% |
| Sour cream 25% | 183 µg | 18% |
| Sour cream 30% | 255 mcg | 26% |
| Cheese “Adygeysky” | 222 mcg | 22% |
| Cheese “Gollandskiy” 45% | 238 µg | 24% |
| Cheese “Camembert” | 303 µg | 30% |
| Parmesan Cheese | 207 µg | 21% |
| Cheese “Poshehonsky” 45% | 258 µg | 26% |
| Cheese “Roquefort” 50% | 278 µg | 28% |
| Cheese “Russian” 50% | 288 µg | 29% |
| Cheese “Suluguni” | 128 µg | 13% |
| Feta Cheese | 125 mcg | 13% |
| Cheese Cheddar 50% | 277 mcg | 28% |
| Cheese Swiss 50% | 300 mcg | 30% |
| Gouda Cheese | 165 mcg | 17% |
| Cheese “Sausage” | 150 mcg | 15% |
| Cheese “Russian” | 163 µg | 16% |
| Glazed curds of 27.7% fat | 88 mcg | 9% |
| Cheese 11% | 65 mcg | 7% |
| Cheese 18% (bold) | 110 mcg | 11% |
| Cheese 2% | 10 µg | 1% |
| Curd 4% | 31 mcg | 3% |
| Curd 5% | 33 mcg | 3% |
| Cottage cheese 9% (bold) | 55 mcg | 6% |
The vitamin A in eggs and egg products:
| Product name | The content of vitamin A in 100g | The percentage of daily requirement |
| Egg yolk | 925 µg | 93% |
| Egg powder | 950 mcg | 95% |
| Chicken egg | 260 mcg | 26% |
| Quail egg | 483 mcg | 48% |
Vitamin a in meat, fish, seafood:
| Product name | The content of vitamin A in 100g | The percentage of daily requirement |
| Roach | 20 mg | 2% |
| Salmon | 30 µg | 3% |
| Caviar red caviar | 450 mcg | 45% |
| Pollock ROE | 40 mg | 4% |
| Caviar black granular | 550 mcg | 55% |
| Flounder | 15 µg | 2% |
| Chum | 40 mg | 4% |
| Sprat Baltic | 40 mg | 4% |
| Sprat Caspian | 60 mcg | 6% |
| Shrimp | 10 µg | 1% |
| Bream | 30 µg | 3% |
| Salmon Atlantic (salmon) | 40 mg | 4% |
| Mussels | 60 mcg | 6% |
| Pollock | 10 µg | 1% |
| Capelin | 50 mcg | 5% |
| Meat (Turkey) | 10 µg | 1% |
| Meat (rabbit) | 10 µg | 1% |
| Meat (chicken) | 72 mcg | 7% |
| Meat (broiler chickens) | 40 mg | 4% |
| Cod | 15 µg | 2% |
| Grouper | 40 mg | 4% |
| Perch river | 10 µg | 1% |
| Sturgeon | 60 mcg | 6% |
| Halibut | 100 mcg | 10% |
| Beef liver | 8367 mcg | 837% |
| Haddock | 10 µg | 1% |
| Kidney beef | 242 µg | 24% |
| Cancer river | 15 µg | 2% |
| Fish oil (cod liver) | 25000 µg | 2500% |
| Carp | 10 µg | 1% |
| Herring | 30 µg | 3% |
| Herring fatty | 30 µg | 3% |
| Herring lean | 10 µg | 1% |
| Herring srednebelaya | 20 mg | 2% |
| Mackerel | 10 µg | 1% |
| Som | 10 µg | 1% |
| Mackerel | 10 µg | 1% |
| Sudak | 10 µg | 1% |
| Cod | 10 µg | 1% |
| Tuna | 20 mg | 2% |
| Acne | 1200 micrograms | 120% |
| Oyster | 85 mcg | 9% |
| Heck | 10 µg | 1% |
| Pike | 10 µg | 1% |
The vitamin A in fruits, dried fruits and berries:
| Product name | The content of vitamin A in 100g | The percentage of daily requirement |
| Apricot | 267 mcg | 27% |
| Quince | 167 mcg | 17% |
| Plum | 27 mcg | 3% |
| Watermelon | 17 mcg | 2% |
| Banana | 20 mg | 2% |
| Cherry | 17 mcg | 2% |
| Melon | 67 mcg | 7% |
| BlackBerry | 17 mcg | 2% |
| Figs dried | 13 mcg | 1% |
| Kiwi | 15 µg | 2% |
| Gooseberry | 33 mcg | 3% |
| Dried apricots | 583 µg | 58% |
| Raspberry | 33 mcg | 3% |
| Mango | 54 mcg | 5% |
| Cloudberry | 150 mcg | 15% |
| Nectarine | 17 mcg | 2% |
| Sea buckthorn | 250 mcg | 25% |
| Papaya | 47 mcg | 5% |
| Peach | 83 mcg | 8% |
| Peach dried | 167 mcg | 17% |
| Rowan red | 1500 mcg | 150% |
| Aronia | 200 mcg | 20% |
| Drain | 17 mcg | 2% |
| Red currants | 33 mcg | 3% |
| Black currants | 17 mcg | 2% |
| Apricots | 583 µg | 58% |
| Persimmon | 200 mcg | 20% |
| Cherry | 25 mcg | 3% |
| Prunes | 10 µg | 1% |
| Briar | 434 µg | 43% |
Vitamin a in vegetables and greens:
| Product name | The content of vitamin A in 100g | The percentage of daily requirement |
| Basil (green) | 264 mcg | 26% |
| Broccoli | 386 mcg | 39% |
| Brussels sprouts | 50 mcg | 5% |
| Kohlrabi | 17 mcg | 2% |
| Cabbage, red, | 17 mcg | 2% |
| Cabbage | 16 mg | 2% |
| Cilantro (green) | 337 µg | 34% |
| Cress (greens) | 346 µg | 35% |
| Dandelion leaves (greens) | 508 µg | 51% |
| Green onions (the pen) | 333 mcg | 33% |
| Leek | 333 mcg | 33% |
| Carrots | 2000 mcg | 200% |
| Cucumber | 10 µg | 1% |
| Fern | 181 mcg | 18% |
| Sweet pepper (Bulgarian) | 250 mcg | 25% |
| Parsley (green) | 950 mcg | 95% |
| Tomato (tomato) | 133 mcg | 13% |
| Rhubarb (greens) | 10 µg | 1% |
| Turnips | 17 mcg | 2% |
| Lettuce (greens) | 292 µg | 29% |
| Celery (green) | 750 mcg | 75% |
| Asparagus (green) | 83 mcg | 8% |
| Pumpkin | 250 mcg | 25% |
| Dill (greens) | 750 mcg | 75% |
| Spinach (greens) | 750 mcg | 75% |
| Sorrel (greens) | 417 µg | 42% |
Vitamin a content in ready meals and confectionery:
| The name of the dish | The content of vitamin A in 100g | The percentage of daily requirement |
| Cod liver (canned food) | 4400 µg | 440% |
| Casserole carrot | 2060 µg | 206% |
| Carrots boiled | 2002 mcg | 200% |
| Cutlets carrot | 1920 µg | 192% |
| Peppers stuffed with vegetables | 603 µg | 60% |
| Soup puree of carrots | 585 µg | 59% |
| Cheesecakes with carrots | 478 ág | 48% |
| Cod stew | 355 µg | 36% |
| Vegetable ragout | 353 µg | 35% |
| Omelette | 300 mcg | 30% |
| Salad of green onions | 300 mcg | 30% |
| Tomato paste | 300 mcg | 30% |
| Zrazy potato | 287 µg | 29% |
| Soup puree of spinach | 287 µg | 29% |
| Pumpkin fried | 282 mcg | 28% |
| Egg mayonnaise | 280 µg | 28% |
| Pumpkin boiled | 273 µg | 27% |
| Stuffed vegetable | 265 mcg | 27% |
| Cake puff | 238 µg | 24% |
| Fried eggs | 230 mcg | 23% |
| Pumpkin porridge | 212 mcg | 21% |
| Pumpkin pancakes | 210 µg | 21% |
| Salted sprat with onions and butter | 193 µg | 19% |
| Shortbread cake with cream | 182 µg | 18% |
| The fresh tomato salad | 178 µg | 18% |
| Pastry custard cream (tube) | 174 µg | 17% |
| Pumpkin pudding | 172 mcg | 17% |
| Puff cake with protein cream | 158 micrograms | 16% |
| Mashed pumpkin | 158 micrograms | 16% |
| The eggplant caviar (canned) | 153 µg | 15% |
| Caviar squash (canned) | 153 µg | 15% |
| Pumpkin marinated | 135 mcg | 14% |
| The fresh tomato salad with sweet peppers | 133 mcg | 13% |
| Butter cookies | 132 mcg | 13% |
| Butter cookies | 132 mcg | 13% |
| Soup with sorrel | 132 mcg | 13% |
| Air cake with cream | 129 mcg | 13% |
| Pudding pumpkin | 122 µg | 12% |
| Salad of fresh tomatoes and cucumbers | 122 µg | 12% |
| The cauliflower salad | 110 mcg | 11% |
| Cake almond | 110 mcg | 11% |
| Beetroot soup cold | 107 µg | 11% |
| Salad of white cabbage | 92 mcg | 9% |
| Radish salad | 85 mcg | 9% |
| Soup | 73 g | 7% |
| Borsch of fresh cabbage and potatoes | 73 g | 7% |
| Potato soup | 73 g | 7% |
| Cookies long | 72 mcg | 7% |
| Rice soup | 72 mcg | 7% |
| Soup of sauerkraut | 70 mcg | 7% |
| The cabbage soup | 70 mcg | 7% |
| Sponge cake with protein cream | 69 ICG | 7% |
| Biscuits | 68 mcg | 7% |
| Homemade pickle | 68 mcg | 7% |
| Bun high in calories | 61 ICG | 6% |
| Catfish boiled | 58 mcg | 6% |
| Soup barley with mushrooms | 58 mcg | 6% |
| Catfish fried | 56 mcg | 6% |
| Soup bean | 56 mcg | 6% |
| Rice pudding | 53 mcg | 5% |
| Cabbage stew | 52 mcg | 5% |
| Jam apricot | 50 mcg | 5% |
| Green peas (canned food) | 50 mcg | 5% |
| Caviar beet | 50 mcg | 5% |
| Cabbage baked | 50 mcg | 5% |
As can be seen from the tables above, most vitamin A is found in animal liver (a total of 4 grams of fish oil provides the daily requirement for vitamin), and carrots. From plant foods in addition to carrots, very high carotenoid content observed in the mountain ash (67 grams provide the daily requirement), and greens – parsley, celery, dill, asparagus, spinach. From the animal products it is necessary to highlight the egg yolk and butter.