Vitamin A (RAE)

Essential to the normal structure and function of the skin and mucous membranes such as in the eyes, lungs, and digestive system.

Also plays an important role in bone growth, tooth development, reproduction, cell division, gene expression (the process by which the instructions in our DNA are converted into a functional product, such as a protein), and regulation of the immune system.

note: FDA uses RAE (Retinol Activity Equivalents) whereas EFSA uses RE (Retinol Equivalent) as the 'unit of measure'

Daily Reference Intake: 900µg (Specified by U.S. Food and Drug Administration)

Top Vitamin A (RAE) rich foods, grouped by food category:

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	Group / Food	Amount1	% DRI2	100%3
	Meat and meat products
	Calf liver (fried in corn oil)	25208.3µg	2,801%	4g
	Chicken liver (fried in corn oil)	10500µg	1,167%	9g
	Liver pate	7310.8µg	812%	12g
	Fats and oils
	Cod liver oil	18000µg	2,000%	5g
	Ghee (butter)	1077.2µg	120%	84g
	Butter (unsalted)	1008.7µg	112%	89g
	Herbs and spices
	Cayenne pepper (ground)	3067.5µg	341%	29g
	Paprika	2462.8µg	274%	37g
	Chilli powder	1482.5µg	165%	61g
	Dill (fresh)	508.3µg	56%	177g
	Mint (dried)	402.5µg	45%	224g
	Coriander leaves (fresh)	337.4µg	37%	267g
	Parsley (fresh)	336.7µg	37%	267g
	Basil (fresh)	329.2µg	37%	273g
	Bay leaf (dried)	309.2µg	34%	291g
	Chives (fresh)	217.5µg	24%	414g
	Thyme (dried, ground)	190µg	21%	474g
	Fat and Margarine
	Baking fat and margarine (75-90% fat, hard block)	850.6µg	95%	106g
	Milk and milk products
	Clotted cream (fresh)	762.1µg	85%	118g
	Cream (dairy, extra thick (24% fat))	467µg	52%	193g
	Mascarpone cheese	393.8µg	44%	229g
	Parmesan cheese (fresh)	390.4µg	43%	231g
	Cheddar cheese (English)	375.8µg	42%	240g
	Stilton cheese (blue)	375.2µg	42%	240g
	Gruyere cheese	343.8µg	38%	262g
	Goats cheese (full fat, soft, white rind)	333µg	37%	270g
	Emmental cheese	331.1µg	37%	272g
	Cream (fresh, single)	305.1µg	34%	295g
	Halloumi cheese	304.8µg	34%	295g
	Roquefort cheese	295.8µg	33%	304g
	Mozzarella cheese (fresh)	270.7µg	30%	333g
	Gouda cheese	269.6µg	30%	334g
	Danish blue cheese	267.6µg	30%	336g
	Camembert cheese	256.2µg	28%	351g
	Cheese spread (plain)	223.9µg	25%	402g
	Feta cheese	222.8µg	25%	404g
	Vegetables
	Carrot juice	676.2µg	75%	133ml
	Carrots (young, raw)	650.6µg	72%	138g
	Sweet potato (flesh only, boiled in unsalted water)	463.3µg	51%	194g
	Fenugreek leaves (raw)	446.7µg	50%	201g
	Swiss chard (boiled in unsalted water)	363.8µg	40%	247g
	Capsicum pepper (chilli, red, raw)	342.1µg	38%	263g
	Spinach (mature, boiled in unsalted water)	320µg	36%	281g
	Radish leaves (raw)	305.8µg	34%	294g
	Spring greens (boiled in unsalted water)	189.2µg	21%	476g
	Curly kale (boiled in unsalted water)	174.8µg	19%	515g
	Bean and mixed vegetable casserole (homemade)	167.8µg	19%	537g
	Tomato puree	146.2µg	16%	616g
	Eggs
	Chicken egg yolk (boiled)	410µg	46%	220g
	Cheese omelette (homemade)	200µg	22%	450g
	Cereals and cereal products
	Croissants	164.6µg	18%	547g
	Soups, sauces and miscellaneous foods
	Vegetable soup (homemade)	144.5µg	16%	623g

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%