Nutrient Deficient: How Does Your Diet Stack Up? (cont.)

The Dietary Reference Intake for women aged 31 and over is 700 RE (retinol equivalents). The Dietary Reference Intake for men aged 31 and over is 900.

Food
RE
1/2 cup cooked carrots
1,300-1900
1/4 cup canned pumpkin
1,350
1 small baked sweet potato
1,310
1/2 cup butternut squash, cooked
857
1 mango
805
1/2 cup spinach, cooked
739
1 cup cantaloupe cubes
561
1/2 cup greens (mustard, collard, beet)
260-500
1/2 cup kale, cooked
481
2 cups raw spinach
404
1 cup broccoli, cooked
212-348
2 cups Romaine lettuce
292
1 cup vegetable-tomato juice
283
1/2 cup Swiss chard, cooked
275
1/2 cup chopped red sweet peppers
212
2 cups loose leaf lettuce
212
2 fresh apricots
183
3 1/2 ounces steamed clams
171
1/2 cup artichoke hearts, cooked
149
3 1/2 ounces oysters
146
1/2 cup tomato sauce
120
4 dried apricot halves
101

Top Food Sources of Vitamin C

The Daily Recommended Intake for women aged 31 and over is 75 mg/day. The Daily Recommended Intake for men aged 31 and over is 90 mg/day.

Food
Milligrams (mg)
1/2 cup raw red pepper
142
1 cup orange juice
82-124
1 cup broccoli, cooked
124
1 cup Brussels sprouts
96
1 cup fresh grapefruit
94
1 cup papaya
86
1 cup strawberry halves
86
1 kiwi
74
1 cup canned grapefruit juice
72
1 cup cantaloupe cubes
68
1 cup tomato-vegetable juice
67
1/2 cup raw green pepper
66
1 mango
57
1 cup cauliflower, cooked
54
1 cup kale, cooked
54
1 small orange
51
1 grapefruit half
41-46
1 cup tomato juice
44
1 cup greens, cooked (collard, beet, mustard)
36-44
1 cup butternut squash, cooked
36
1 cup tomatoes, chopped
34
1 cup tomato sauce
32
1 cup Swiss chard, cooked
32
2 cups raw spinach
31
1 cup green soybeans, cooked
30
1 cup raspberries or blackberries
30

The Daily Recommended Intake for women aged 31 and over is 320 mg/day. The Daily Recommended Intake for men aged 31 and over is 420 mg/day.

Food
Milligrams (mg)
1/4 cup roasted pumpkin seeds
303
1 cup Swiss chard, cooked
150
1/2 cup tofu
128
1/4 cup almonds
119
1 cup beet greens, cooked
98
1/4 cup soy nuts (roasted soybeans)
98
1/4 cup hazelnuts/filberts
96
1 cup okra, cooked
92
1/4 cup sunflower seeds
82 (average)
1/4 cup cashews
74
1 whole artichoke, cooked
72
1 cup butternut squash, cooked
72
1/4 cup peanuts
63
1/4 cup walnuts or pistachios
51
1 tablespoon molasses
50
1/2 cup baby lima beans, cooked
50
2 slices whole-wheat bread
48
2 cups raw spinach
48
3.5 ounces crab, cooked
43
1 cup low-fat yogurt
43
1 cup collard greens, cooked
42
1 cup whole-wheat pasta, cooked
42
1/2 cup brown rice, cooked
42
1/2 cup beans, cooked (kidney, lentils, pintos, black-eyed peas, split peas)
32-40
3.5 ounces fish, shrimp or oysters, cooked
30-40
1 cup Brussels sprouts, cooked
36
1 banana
34

The Super Foods


STAY INFORMED

Get the Latest health and medical information delivered direct to your inbox!