US RDA (US Recommended Daily Allowance: 5,000 IU per day for adults.
VITAMIN A
SERVING
FOODS SIZE CALORIES IU (Nutritional amount) % Daily value Asparagus, boiled 1 cup 43.2 970 19
Broccoli, raw 1 cup 19.9 1094 22
Brussels sprouts, boiled 1 cup 60.8 1121 22
Cantaloupe 1 cup 56 5158 103
Carrots, raw 1 cup 52.5 34317 686
Chard, boiled 1 cup 35 5493 109
Collard greens, boiled, drained 1 cup 49.4 5945 118
Green Peas-Boiled 1 cup 134.4 955 19
Greens, mustard, boiled 1 cup 21 4243 85
Greens, turnip, cooked 1 cup 28.8 7917 158
Kale, fresh, boiled 1 cup 36.4 9620 192
Lettuce, Romaine 2 cup 15.7 2912 58
Liver, calf 4 oz 187.1 30485 609
Parsley, fresh 1 oz 10.2 1474 29
Pepper, cayenne, dried 2 tsp 11.2 1470. 29
Peppermint leaves, fresh 1 oz 19.9 1204 24
Spinach, raw 1 cup 6.6 2014 40
Squash, winter, all varieties 1 cup 80 7291 145
Sweet potato, peeled after baking 1 cup 206 43644 872
Tomato, ripe red 1 cup 37.8 1121 22
75