U.S. RDA of Vitamin A - 5,000 IU*

The OASIS makes it easy to discover which fruits & vegetables are the best sources of Vitamin A to meet your nutritional needs!

Use this section of OASIS to match your need for Vitamin A to your favorite fruits and vegetables. For example, if you don't like Butternut Squash, you will find that Mangos and Watermelon also contain Vitamin A.

As you navigate through the nutritional section of OASIS, the percentage categories for Recommended Daily Allowance (RDA) of various Vitamins and minerals are as follows:

100% or more = Provided for informational purpose only
40% to 99% = Excellent source
25% to 39% = Good source
10% to 24% = Significant source

Fruits & vegetables that contain 100% or more of the U.S. RDA of Vitamin A per serving:

Butternut squash	Hubbard squash
Cantaloupe - 1/4 medium (134g)	Kale
Carrots - 1 medium (78g)	Mangos - 1/2 mango (104g)
Collards	Sweet potatoes - 1 medium (130g)

Fruits and vegetables that contain 40% - 99% of the U.S. RDA of Vitamin A per serving:

Apricots - 3 apricots (114g)	Spinach - 1 1/2 cups shredded (85g)
Nappa cabbage- 1/12 medium head (84g)	Turnip greens
Mustard greens

Fruits and vegetables that contain 25% - 39% of the U.S. RDA of Vitamin A per serving:

Pumpkin -	Swiss chard -
Romaine lettuce - 1 1/2 cups shredded (85g)	Watermelon - 2 cups diced (280g)

Fruits and vegetables that contain 10% - 24% of the U.S. RDA of Vitamin A per serving:

Avocado - 2 tbs mashed (28g)	Nectarines - 1 medium (140g)
Broccoli - 1 medium stalk (148g)	Savoy cabbage - 1/12 medium head (84g)
Brussels sprouts - 4 sprouts (84g)	Tangerines - 1 medium (109g)
Carambola (starfruit) - 1 carambola (127g)	Tomatoes - 1 medium (148g)
Endive - 3/4 cup chopped (75g)

More Produce Nutrional Information at Produce Oasis

VITAMIN A	FIBER	PANTOTHENIC ACID
VITAMIN B-6	FOLACIN	PHOSPHORUS
VITAMIN C	IODINE	POTASSIUM
VITAMIN E	IRON	RIBOFLAVIN
CALCIUM	NIACIN	THIAMIN
COPPER	MAGNESIUM	SODIUM

* Source: Produce Marketing Association. The produce items have been grouped under headings which correspond to definitions provided formally and informally by the U.S. Food and Drug Administration. The percentages are measurements of the U.S. Recommended Daily Allowance (U.S. RDA), which is listed after each nutrient heading. Please note: When PMA research was not available, nutrient values were taken from the U.S. Department of Agriculture's Handbook 8.