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Vitamin (retinol) A foods

It is agreed that the best form of vitamin A or retinol, available from our food is from animal sources. However, the body can convert certain carotenes into vitamin A:

Beta-carotene
Alpha-carotene
Gamma carotene

Recommended daily value (RDV) percentage per 100 grams (4 oz : 0.5 cup)

Cantaloupes	68	Amaranth leaves	58	Pistachios	11
Grapefruit	19	Cabbage	2
Guava	12	Broccoli	12
Mango	15	Brussels sprouts	15
Papaya	22	Butternut squash	213
Passion fruit	25	Carrots	334
Tomatoes	17	Chinese cabbage	89
Watermelon	11	Leeks	33
Apricots	39	Arugula	47
		Pumpkin	148
		Spinach	188
		Sweet potato	284
		Swiss chard	122
		Bell pepper, green	7
		Fresh parsley	168
		Romaine lettuce	116
		Asparagus	15

Calves liver	222	Cheddar cheese	20
Duck liver	798
Goose liver	620

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Vitamin (retinol) A foods