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Top Vitamin A Foods
Food
Amount
Vitamin A (mcg)
Liver, fried
1 slice 9x7x.5cm
14160
Pate
1 slice, 9x7x.5cm
3780
Liverwurst
1 tbsp
2000
Carrot, raw, peeled
1/2 cup, slices
1160
Mangoes, raw
1 fruit, 10x7cm
590
Cheese-flovoured snack
1 packet
570
Pumpkin, peeled
1/2 cup, pieces
380
Whole sweet condensed milk
1 cup
353
Mixed veg. frozen
1/2 cup
320
Veg soup, home prep
1 cup
230
Rockmelon,raw
1 cup, diced
230
Pawpaw, raw
1 cup, diced
230
Sweet potatoes
1/2 cup, mashed
230
hamburger, cheese
1
220
Reduced fat butter
1 tbsp
220
Reduced fat margarine
1 tbsp
220
Canned vegetable juice
1 cup
204
Apricots, canned in syrup
1 cup
204
Apricots, canned in syrup
1 cup
190
Full fat butter
1 tbsp
170
Apricot juice drink
1 cup
150
Tomato pasta sauce
1 cup
120
Top carotene – foods
Food
Amount
Carotenes
Carrots, peeled
1/2 cup, slices
6.88
Mangoes
1 Mango
35.1
Cheese-flavoured snack
1 packet
2.74
Pumpkin, peeled, boiled
1/2 cup, pieces
2.28
Mixed vegetables, frozen, boiled
1/2 cup
1.91
Spinach, boiled
1/2 cup, chopped
1.59
Rockmelon
1 cup, diced
1.38
Pawpaw
1 cup, diced
1.37
Sweet potatoes, peeled,
1/2 cup, mashed
1.37
Vegetable juice, canned
1 cup
1.25
Vegetable soup
1 cup
1.17
Apricot juice drink
1 cup
0.88
Pasta sauce
1 cup
0.73
Minestrone soup
1 cup
0.67
Guavas
1 guava
0.49
Parsley
10 springs
0.49
Tomatoes
1 medium
0.45
Capsicum
1/4 cup, chopped
0.44
Orange juice
1 cup
0.40
Tomato Juice
1 cup
0.39
Apricot
3 medium
0.36
Leek, boiled
1/2 cup, sliced
0.36
Avocado
1/2 avocado
0.35
Green peas, boiled
1/2 cup
0.35
Top Thiamin Foods
Food
Amount
Thiamin
Pork
1 cup, diced
1.22
Kidney, simmered
1 cup, sliced
0.72
Butterfly steak
1 steak
0.67
Swiss style muesli
1/2 cup
0.63
Vegemite
1/2 tsp
0.54
Big Mac
1 serve
0.53
Oats, rolled, raw
1 cup
0.50
Brazil nuts
1/2 cup
0.48
Ready-to-eat breadfast
1 cup
0.48
Cream chicken soup, canned
1 cup
0.46
Pearl barley, boiled
1 cup
0.42
Cashews, roasted, salted
1/2 cup
0.37
Pistachios
1/2 cup
0.37
Ham steak, grilled
1 serve
0.36
Wholemeal pasta, boiled
1 cup
0.36
Cannelloni, commercial
1 serve
0.34
Bread, lebanese, wholemeal
1 slice
0.33
Bream, fried
1 fillet 21x11cm
0.32
Tomato soup, canned
1 cup
0.31
Scallops, heated
1 cup
0.30
Skim milk, sweetened condensed
1 cup
0.30
Vita Brits
2 biscuits
0.28
Wholemeal brad roll
6×9.5 cm
0.27
Top Riboflavin Foods
Food
Amount
Riboflavin (mg)
Lambs liver, fried
1 slice, 9.5cm
1.80
Vegemite
1.2 tsp
0.66
Muesli
1/2 cup
0.55
Ready-to-eat cereal
1 cup
0.49
So Good soy drink
1 cup
0.48
Fruit yoghurt
1 tub
0.46
Vita Brits
2 biscuits
0.43
Milk, whole and skim
1 cup
0.40
Almonds, blanched
1/4 cup
0.38
Beef, cooked, lean
3/4 cup, diced
0.36
Beef steak, grilled
1 small
0.35
Veal, cooked
3/4 cup, diced
0.34
Pork, cooked
3/4 cup, diced
0.31
Lamb, cooked
3/4 cup, diced
0.30
Custard
1/2 cup
0.29
Malted milk powder
1 tbsp
0.27
Meat pie
1 pie
0.27
Pink salmon, canned
1/2 cup, drained
0.26
Sausages, grilled
2 thick
0.20
Milk chocolate block
6 squares
0.17
Brazil nuts
1/4 cup
0.17
Eggs, boiled
1 medium
0.17
Top Niacin Foods
Food
Amount
Niacin (mg)
Tuna, canned
1/2 cup, drained
23.2
Salmon, canned
1/2 cup, drained
17.5
Beef, cooked, lean and fat
3/4 cup, diced
15.7
Veal, cooked, lean
3/4 cup, diced
14.7
Lamb, cooked, lean
3/4 cup, diced
14.1
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