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How Does Your Diet Stack Up?

Many of us are short on important nutrients, survey shows

Top Food Sources of Vitamin E

The Dietary Reference Intake for vitamin E men and women age 31 and over is 15 milligrams TE (alpha-tocopherol equivalent) per day.

Food
Milligrams (mg)
1/4 cup sunflower seed kernels
17
1/4 cup filberts/hazelnuts
8
1 tablespoon hazelnut oil
6
1 tablespoon almond oil
5
1/4 cup peanuts
2.5
1/4 cup pistachios
2.2
1/4 cup almonds
2.2
1 cup tomato sauce
3.4
2 tablespoons peanut butter
3.3
1 cup Swiss chard cooked
3.3
1 tablespoons canola oil
2.9
1 cup greens, cooked (collard, mustard)
2.8
2 tablespoons wheat germ
2.6
1 mango
2.3
2 cups raw spinach
2
1 high omega-3 egg (Eggland's Best)
2
3.5 ounces steamed clams
2
1 cup broccoli, cooked
1.8
3.5 ounces canned white tuna in water
1.6
1 cup papaya cubes
1.6

Top Food Sources of Vitamin A

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

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