Vitamin Counter
You may also wish to use our calorie converter or calorie burning calculator.
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Top Vitamin A Foods |
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| Food | Amount | Vitamin A (mcg) |
| Liver, fried | 1 slice 9x7x.5cm | 14160 |
| Pate | 1 slice, 9x7x.5cm | 3780 |
| Liverwurst | 1 tbsp | 2000 |
| Carrot, raw, peeled | 1/2 cup, slices | 1160 |
| Mangoes, raw | 1 fruit, 10x7cm | 590 |
| Cheese-flovoured snack | 1 packet | 570 |
| Pumpkin, peeled | 1/2 cup, pieces | 380 |
| Whole sweet condensed milk | 1 cup | 353 |
| Mixed veg. frozen | 1/2 cup | 320 |
| Veg soup, home prep | 1 cup | 230 |
| Rockmelon,raw | 1 cup, diced | 230 |
| Pawpaw, raw | 1 cup, diced | 230 |
| Sweet potatoes | 1/2 cup, mashed | 230 |
| hamburger, cheese | 1 | 220 |
| Reduced fat butter | 1 tbsp | 220 |
| Reduced fat margarine | 1 tbsp | 220 |
| Canned vegetable juice | 1 cup | 204 |
| Apricots, canned in syrup | 1 cup | 204 |
| Apricots, canned in syrup | 1 cup | 190 |
| Full fat butter | 1 tbsp | 170 |
| Apricot juice drink | 1 cup | 150 |
| Tomato pasta sauce | 1 cup | 120 |
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Top carotene – foods |
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| Food | Amount | Carotenes |
| Carrots, peeled | 1/2 cup, slices | 6.88 |
| Mangoes | 1 Mango | 35.1 |
| Cheese-flavoured snack | 1 packet | 2.74 |
| Pumpkin, peeled, boiled | 1/2 cup, pieces | 2.28 |
| Mixed vegetables, frozen, boiled | 1/2 cup | 1.91 |
| Spinach, boiled | 1/2 cup, chopped | 1.59 |
| Rockmelon | 1 cup, diced | 1.38 |
| Pawpaw | 1 cup, diced | 1.37 |
| Sweet potatoes, peeled, | 1/2 cup, mashed | 1.37 |
| Vegetable juice, canned | 1 cup | 1.25 |
| Vegetable soup | 1 cup | 1.17 |
| Apricot juice drink | 1 cup | 0.88 |
| Pasta sauce | 1 cup | 0.73 |
| Minestrone soup | 1 cup | 0.67 |
| Guavas | 1 guava | 0.49 |
| Parsley | 10 springs | 0.49 |
| Tomatoes | 1 medium | 0.45 |
| Capsicum | 1/4 cup, chopped | 0.44 |
| Orange juice | 1 cup | 0.40 |
| Tomato Juice | 1 cup | 0.39 |
| Apricot | 3 medium | 0.36 |
| Leek, boiled | 1/2 cup, sliced | 0.36 |
| Avocado | 1/2 avocado | 0.35 |
| Green peas, boiled | 1/2 cup | 0.35 |
| Top Thiamin Foods | ||
| Food | Amount | Thiamin |
| Pork | 1 cup, diced | 1.22 |
| Kidney, simmered | 1 cup, sliced | 0.72 |
| Butterfly steak | 1 steak | 0.67 |
| Swiss style muesli | 1/2 cup | 0.63 |
| Vegemite | 1/2 tsp | 0.54 |
| Big Mac | 1 serve | 0.53 |
| Oats, rolled, raw | 1 cup | 0.50 |
| Brazil nuts | 1/2 cup | 0.48 |
| Ready-to-eat breadfast | 1 cup | 0.48 |
| Cream chicken soup, canned | 1 cup | 0.46 |
| Pearl barley, boiled | 1 cup | 0.42 |
| Cashews, roasted, salted | 1/2 cup | 0.37 |
| Pistachios | 1/2 cup | 0.37 |
| Ham steak, grilled | 1 serve | 0.36 |
| Wholemeal pasta, boiled | 1 cup | 0.36 |
| Cannelloni, commercial | 1 serve | 0.34 |
| Bread, lebanese, wholemeal | 1 slice | 0.33 |
| Bream, fried | 1 fillet 21x11cm | 0.32 |
| Tomato soup, canned | 1 cup | 0.31 |
| Scallops, heated | 1 cup | 0.30 |
| Skim milk, sweetened condensed | 1 cup | 0.30 |
| Vita Brits | 2 biscuits | 0.28 |
| Wholemeal brad roll | 6×9.5 cm | 0.27 |
| Top Riboflavin Foods | ||
| Food | Amount | Riboflavin (mg) |
| Lambs liver, fried | 1 slice, 9.5cm | 1.80 |
| Vegemite | 1.2 tsp | 0.66 |
| Muesli | 1/2 cup | 0.55 |
| Ready-to-eat cereal | 1 cup | 0.49 |
| So Good soy drink | 1 cup | 0.48 |
| Fruit yoghurt | 1 tub | 0.46 |
| Vita Brits | 2 biscuits | 0.43 |
| Milk, whole and skim | 1 cup | 0.40 |
| Almonds, blanched | 1/4 cup | 0.38 |
| Beef, cooked, lean | 3/4 cup, diced | 0.36 |
| Beef steak, grilled | 1 small | 0.35 |
| Veal, cooked | 3/4 cup, diced | 0.34 |
| Pork, cooked | 3/4 cup, diced | 0.31 |
| Lamb, cooked | 3/4 cup, diced | 0.30 |
| Custard | 1/2 cup | 0.29 |
| Malted milk powder | 1 tbsp | 0.27 |
| Meat pie | 1 pie | 0.27 |
| Pink salmon, canned | 1/2 cup, drained | 0.26 |
| Sausages, grilled | 2 thick | 0.20 |
| Milk chocolate block | 6 squares | 0.17 |
| Brazil nuts | 1/4 cup | 0.17 |
| Eggs, boiled | 1 medium | 0.17 |
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Top Niacin Foods |
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| Food | Amount | Niacin (mg) |
| Tuna, canned | 1/2 cup, drained | 23.2 |
| Salmon, canned | 1/2 cup, drained | 17.5 |
| Beef, cooked, lean and fat | 3/4 cup, diced | 15.7 |
| Veal, cooked, lean | 3/4 cup, diced | 14.7 |
| Lamb, cooked, lean | 3/4 cup, diced | 14.1 |
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