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 Food high in vitamin A  measured in International Units  IU per 31/2 0z (100 g)

RDA recommends for adult males 5000  iu and females 4000 iu 
children 2000- 4000 starting at infancy to 14 years.  

Of the total 25% should be beta-carotene.

Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles.

Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel.

 

Beef liver  43,000    Sweet potatoes 8,800
Calf liver   22,500 Parsley   8,500
Chili powder   21,600  Spinach     8,100   
Dandelion root  14,000   Mustard greens    7,000
Chicken liver  12,100  Mangos     4,800  
Carrots  11,000 Hubbard squash  4300 
Apricots dried  10,900    Cantaloupe    3,400
Collared greens  9,300   Apricots  2,700
kale   8900     Broccoli     2,500  

Beta-carotene levels in some common raw fruit and vegetables
measured in Micrograms (ug) per 31/2 oz 100g

Apples unpeeled    5,600-12,600 Brussels Sprouts 7,000
Apples peeled  100-500 Carrots 11,100
apricots       3,500 Collard greens 20,000
beet greens   10,000 Grapes 200
Blackberries 600 Green bell peppers 1,000
Broccoli     5,200 Spinach  37,000
Brussels sprouts  7,500 Kale  75,000
Acorn Squash 3,900 Melons 2,100-6,200
Butternut squash 17,700 Oranges 2,400-2,700
Yellow squash 1,400 Peaches 2,700
Zucchini squash 900 Baked sweet potatoes 8,800
Tomatoes 7,200 turnip greens 15,200

 
     Folic Acid contents of selected foods in Microgram (ug) per 31/2 oz (100g)
           
  The RDA recommend 200 ug for males 180 ug for female.

Folate and folic acid are both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy.

Yeast, brewers 2,022 Lentils 105 Whole Wheat flour 38
Black-eyed peas 440 Walnuts 77 Oatmeal 33
Rice germ 430 Spinach, fresh 75 Cabbage 32
Soy Flour 425 Kale 70 Dried figs 32
Wheat germ 305 Fiber nuts 65 Avocado 30
Liver, beef 295 Beet & mustard greens 60 Green beans 28
Soy beans 225 Peanuts, roasted 56 Corn 28
Wheat bran 195 Peanut butter 56 Coconut, fresh 28
Kidney beans 180 Broccoli 53 Pecans 27
Mung beans 145 Barley 50 Mushrooms 25
Lima beans 130 Split peas 50 Dates 25
Navy beans 125 Brussels sprouts 49 Blackberries 14
Asparagus 110 Almonds 45 Orange 5