Components -> Vitamins -> Fat soluble vitamins
Retinol activity equivalents (RAE) is a unit of measurement used to quantify the amount of vitamin A in foods and supplements. It takes into account the bioavailability of different forms of vitamin A, such as retinol, beta-carotene, and other provitamin A carotenoids. This allows for accurate determination of total vitamin A intake from various sources.
Vitamin A plays a crucial role in supporting healthy vision, immune function, and cell growth and development. It also aids in maintaining the health of the skin and mucous membranes, essential for overall health and well-being.
The recommended amount of vitamin A is usually expressed as retinol activity equivalents (RAE), which takes into account not only retinol but also carotenoids, which are converted in our bodies to retinol. The suggested daily amount of RAE is around 700 micrograms for adult women and 900 micrograms for adult men. For pregnant and breastfeeding women, the requirements are slightly higher.
Vitamin A plays a crucial role in maintaining healthy vision, supporting immune function, and promoting proper growth and development. They also contribute to the health of your skin and help regulate cell growth and differentiation.
Consuming excessive amounts of Vitamin A, particularly in the form of retinol (for example, from eating liver), can lead to vitamin toxicity and adverse health effects. These may include nausea, vomiting, blurred vision, bone pain, liver abnormalities, and other. It's important to meet your recommended daily intake but avoid excessive supplementation, especially without medical supervision.
A low intake of Vitamin A may lead to night blindness, dry eyes, and an increased susceptibility to infections. It is important to include vitamin A-rich foods such as carrots, sweet potatoes, spinach, and other in your diet to ensure adequate intake.
Vegans can get their vitamin A intake from plant-based sources such as sweet potatoes, carrots, spinach, kale, and other dark leafy greens. These foods contain beta-carotene, which the body can convert into vitamin A.
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Liver, boiled, salt
Type: Recipe
Meat dishes -> Offal dishes
Vitamin A (RAE)
314,852.78ug per 85 grams
Roasted liver
Type: Recipe
Meat dishes -> Offal dishes
Vitamin A (RAE)
306,924.53ug per 85 grams
Liver, boiled, without salt
Type: Dish
Meat dishes -> Offal dishes
Vitamin A (RAE)
22,079.11ug per 85 grams
Veal, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin A (RAE)
17,973.25ug per 85 grams
Veal, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin A (RAE)
17,062.90ug per 85 grams
Liver, beef
Type: Food
Meat dishes -> Offal dishes
Vitamin A (RAE)
16,723.07ug per 85 grams
Liver, reindeer
Type: Food
Meat dishes -> Offal dishes
Vitamin A (RAE)
16,723.07ug per 85 grams
Liver, average
Type: Food
Meat dishes -> Offal dishes
Vitamin A (RAE)
15,455.38ug per 85 grams
Liver, pork
Type: Food
Meat dishes -> Offal dishes
Vitamin A (RAE)
12,920.00ug per 85 grams
Duck, domesticated, liver, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin A (RAE)
10,186.40ug per 85 grams
Veal, liver, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin A (RAE)
9,950.95ug per 85 grams
Liver, chicken
Type: Food
Meat dishes -> Offal dishes
Vitamin A (RAE)
4,288.84ug per 44 grams
Beef, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin A (RAE)
8,025.70ug per 85 grams
Carrot, fried
Type: Recipe
Vegetable dishes -> Cooked vegetables
Vitamin A (RAE)
7,339.61ug per 85 grams
Beef, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin A (RAE)
6,614.70ug per 85 grams
Beef, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin A (RAE)
6,582.40ug per 85 grams
Lamb, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin A (RAE)
6,367.35ug per 85 grams
Lamb, liver, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin A (RAE)
6,282.35ug per 85 grams
Carrot, boiled, salt
Type: Recipe
Vegetable dishes -> Cooked vegetables
Vitamin A (RAE)
3,269.93ug per 46 grams
Mashed carrot
Type: Recipe
Vegetable dishes -> Cooked vegetables
Vitamin A (RAE)
2,995.93ug per 46 grams
Sweet potato, without skin, boiled, salt
Type: Recipe
Vegetable dishes -> Cooked vegetables
Vitamin A (RAE)
9,601.87ug per 151 grams
Pork, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin A (RAE)
4,594.25ug per 85 grams
Carrot, baked
Type: Recipe
Vegetable dishes -> Cooked vegetables
Vitamin A (RAE)
2,252.58ug per 46 grams
Chicken, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin A (RAE)
3,651.60ug per 85 grams
Sweet potato fries, oven-baked
Type: Recipe
Vegetable dishes -> Cooked vegetables
Vitamin A (RAE)
3,500.17ug per 70 grams
Sweet potato, fried
Type: Recipe
Vegetable dishes -> Cooked vegetables
Vitamin A (RAE)
4,594.51ug per 114 grams
Chicken, liver, cooked, simmered
Type: Food
Meat dishes -> Offal dishes
Vitamin A (RAE)
3,383.85ug per 85 grams
Eel
Type: Food
Fish dishes -> Fish
Vitamin A (RAE)
5,100.00ug per 204 grams
Liver sausage, liver pate, light, average
Type: Food
Meat dishes -> Offal dishes
Vitamin A (RAE)
2,508.94ug per 55 grams
Croissant, home-made
Type: Recipe
Cereals and cereal products -> Savoury bakery
Vitamin A (RAE)
1,482.12ug per 57 grams
Lamprey, smoked
Type: Food
Fish dishes -> Fish products
Vitamin A (RAE)
5,100.00ug per 204 grams
Liver sausage, liver pate, average
Type: Food
Meat dishes -> Offal dishes
Vitamin A (RAE)
1,340.17ug per 55 grams
Sweet pepper, baked
Type: Recipe
Vegetable dishes -> Cooked vegetables
Vitamin A (RAE)
1,297.08ug per 85 grams
Game bird, grilled/fried
Type: Recipe
Meat dishes -> Chicken and other birds
Vitamin A (RAE)
1,051.64ug per 85 grams
Vegetable juice
Type: Food
Vegetable dishes -> Vegetable juices
Vitamin A (RAE)
1,009.06ug per 240 grams
Croissant, home-made, gluten-free
Type: Recipe
Cereals and cereal products -> Savoury bakery
Vitamin A (RAE)
1,033.44ug per 57 grams
Kidney, boiled, salt
Type: Recipe
Meat dishes -> Offal dishes
Vitamin A (RAE)
940.52ug per 85 grams
Vendace, fried
Type: Recipe
Fish dishes -> Fish
Vitamin A (RAE)
1,518.98ug per 154 grams
Chicken breast with skin, fried
Type: Recipe
Meat dishes -> Chicken and other birds
Vitamin A (RAE)
783.95ug per 85 grams
Kale, fried
Type: Recipe
Vegetable dishes -> Cooked vegetables
Vitamin A (RAE)
696.59ug per 85 grams
Carrot
Type: Food
Vegetable dishes -> Vegetables
Vitamin A (RAE)
472.21ug per 61 grams
Kale
Type: Food
Vegetable dishes -> Vegetables
Vitamin A (RAE)
650.90ug per 85 grams
Chicken with skin, grilled without added fat
Type: Recipe
Meat dishes -> Chicken and other birds
Vitamin A (RAE)
617.15ug per 85 grams
Carrot, boiled without salt
Type: Dish
Vegetable dishes -> Cooked vegetables
Vitamin A (RAE)
327.03ug per 46 grams
Sweet potato, without skin
Type: Food
Vegetable dishes -> Vegetables
Vitamin A (RAE)
918.50ug per 130 grams
Steak tartare
Type: Recipe
Meat dishes -> Steaks and chops
Vitamin A (RAE)
597.49ug per 110 grams
Sweet potato, baked
Type: Dish
Vegetable dishes -> Cooked vegetables
Vitamin A (RAE)
787.95ug per 114 grams
Chicken, grilled
Type: Recipe
Meat dishes -> Chicken and other birds
Vitamin A (RAE)
1,181.51ug per 172 grams
Sweet potato, without skin, boiled, without salt
Type: Dish
Vegetable dishes -> Cooked vegetables
Vitamin A (RAE)
960.19ug per 151 grams
Chanterelle, fried
Type: Recipe
Vegetable dishes -> Mushroom dishes
Vitamin A (RAE)
34.13ug per 5.4 grams
What you eat matters.