Vitamin Counter

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 6x9.5 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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