Table 1.
Some rich food sources of vitamins and recommended dietary allowances.
| Nutrient | Sources | Content per 100 g | Recommended Dietary Allowance | EFSA Upper limit of intake | Reference | |
|---|---|---|---|---|---|---|
| Vitamin A (>1000 IU) | Apricots Bell pepper (red) Bok choy (raw) Broccoli Cabbage (red) Cantaloupe Carrot Kale Lettuce (green leaves) Mustard (green) Pumpkin Spinach Sweet potato Tomato |
1925 IU 3110 IU 4468 IU 1971 IU 1115 IU 3382 IU 12006 IU 13621 IU 7405 IU 10500 IU 4971 IU 9379 IU 14080 IU 9434 IU |
4–8 years 9–13 years 14–50 years |
- 1200 IU - 1800 IU - 2700 IU |
4980 IU |
USDA (2020); Elmadfa and Freisling (2009); Gombart et al. (2020); Food Supplements Europe (2020); European Food Safety Authority (EFSA, 2020) |
| Vitamin C (>10 mg) | Apricots | 10.0 mg | 4–8 years 9–13 years 14–18 years 19–50 years |
- 25 mg - 45 mg - 75 mg - 95 mg |
No upper limit is set |
USDA (2020); Elmadfa and Freisling (2009); Gombart et al. (2020); Food Supplements Europe; European Food Safety Authority (EFSA, 2020). |
| Artichoke | 10.0 mg | |||||
| Bell pepper (red) | 189 mg | |||||
| Blackberry | 20.8 mg | |||||
| Broccoli | 90.9 mg | |||||
| Brussels sprouts | 61.5 mg | |||||
| Cabbage | 32.5 mg | |||||
| Cantaloupe | 37.5 mg | |||||
| Carrot | 6.55 mg | |||||
| Cauliflower | 87.5 mg | |||||
| Cherry tomatoes | 13.3 mg | |||||
| Chile pepper | 242 mg | |||||
| Cranberries | 12.5 mg | |||||
| Grapes (red) | 34.3 mg | |||||
| Green beans | 17.5 mg | |||||
| Guava | 145 mg | |||||
| Kiwifruit | 74.7 mg | |||||
| Lemon | 53.4 mg | |||||
| Limes | 29.8 mg | |||||
| Oranges | 53.4 mg | |||||
| Papaya | 61.4 mg | |||||
| Pineapple | 16.6 mg | |||||
| Plums | 10.0 mg | |||||
| Strawberries | 59.0 mg | |||||
| Tomatoes | 16.0 mg | |||||
| Vitamin E (>1 mg) | Wheat germ oil | 149 mg | 4–8 years 9–13 years 14–50 years |
- 7 mg - 11 mg - 15 mg |
300 mg | Wiseman, Tijburg, and van de Put (2002); García-Closas et al. (2004); Gombart et al. (2020); Food Supplements Europe; European Food Safety Authority (EFSA, 2020). |
| Sunflower oil seeds | 35 mg | |||||
| Almonds | 26 mg | |||||
| Hazel nut oil | 47 mg | |||||
| Avocado | 2.8 mg | |||||
| Kiwifruit | 1.5 mg | |||||
| Pumpkin seeds | 2.2 mg | |||||
| Blackberries | 1.2 mg | |||||
| Cranberries | 2.1 mg | |||||
| Broccoli | 1.5 mg | |||||
| Rice bran oil | 32 mg | |||||
| Vitamin D (>1 μg) | Salmon fish | 21.1 mg | 4–50 years | −15 mg | 50–100 mg | USDA (2020); Gombart et al. (2020); Food Supplements Europe; European Food Safety Authority (EFSA, 2020). |
| Tuna | 6.7 mg | |||||
| Herring | 5.2 mg | |||||
| Crimini Mushroom (Exposed to UV light) | 31.9 mg | |||||
| Eggs | 2.2 mg | |||||