Food | Micrograms (µg) |
Breakfast cereals fortified with 100 percent of the DV, ¾ cup* | 400 |
Beef liver, cooked, braised, 3 ounces | 185 |
Cowpeas (blackeyes), immature, cooked, boiled, ½ cup | 105 |
Breakfast cereals, fortified with 25 percent of the DV, ¾ cup* | 100 |
Spinach, frozen, cooked, boiled, ½ cup | 100 |
Great Northern beans, boiled, ½ cup | 90 |
Asparagus, boiled, 4 spears | 85 |
Rice, white, long-grain, parboiled, enriched, cooked, ½ cup* | 65 |
Vegetarian baked beans, canned, 1 cup | 60 |
Spinach, raw, 1 cup | 60 |
Green peas, frozen, boiled, ½ cup | 50 |
Broccoli, chopped, frozen, cooked, ½ cup | 50 |
Egg noodles, cooked, enriched, ½ cup* | 50 |
Broccoli, raw, 2 spears (each 5 inches long) | 45 |
Avocado, raw, all varieties, sliced, ½ cup sliced | 45 |
Peanuts, all types, dry roasted, 1 ounce | 40 |
Lettuce, Romaine, shredded, ½ cup | 40 |
Wheat germ, crude, 2 tablespoons | 40 |
Tomato Juice, canned, 6 ounces | 35 |
Orange juice, chilled, includes concentrate, ¾ cup | 35 |
Turnip greens, frozen, cooked, boiled, ½ cup | 30 |
Orange, all commercial varieties, fresh, 1 small | 30 |
Bread, white, 1 slice* | 25 |
Bread, whole wheat, 1 slice* | 25 |
Egg, whole, raw, fresh, 1 large | 25 |
Cantaloupe, raw, ¼ medium | 25 |
Papaya, raw, ½ cup cubes | 25 |
Banana, raw, 1 medium | 20 |
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