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TABLE 4-6 Vitamin A Intake from a Vegan Diet High in Carotene-Rich Fruits and Vegetables

Meal

Foods Eaten

β-Carotene Equivalents Intakea (μg)

Retinol Intake (μg)

Vitamin A Intake (μg RAEb)

Breakfast

Bagel (1 medium)

0

0

0

 

Peanut butter (2 T)

1

0

0

 

Canned pineapple, juice pack (1/2 cup)

40

0

3

 

Orange juice (3/4 cup)

103

0

9

 

Total for meal

143

0

12

Snack

Banana (1 medium)

28

0

2

 

Total for snack

28

0

2

Lunch

Vegetable soup, prepared from ready-to-serve can (1 cup)

1,195

0

166

 

Hummus (2 T)

2

0

0

 

White pita (1 large)

0

0

0

 

Soy milk (1 cup)

0

0

0

 

Apple, with skin (1 medium)

70

0

6

 

Total for meal

2,067

0

172

Dinner

Lettuce salad: romaine lettuce (1 cup) with tomato (2 wedges) and oil and vinegar dressing (2 T)

850

0

71

 

Baked sweet potato (1 medium)

10,195

0

850

 

Bean burrito (1 medium) with avocado (3 slices) and salsa (2 T)

165

0

13

 

Soy milk (1 cup)

0

0

0

 

Total for meal

11,210

0

934

Snack

Vegetable juice (3/4 cup)

1,697

0

141

 

Nuts, seeds and dried fruit mixture (1/4 cup)

2

0

0

 

Total for snack

1,699

0

141

Daily Totals

 

15,148

0

1,262

NOTE: Source of food composition data: NDS-R Food and Nutrient Data Base, Version 30, 1999, Nutrition Coordinating Center, University of Minnesota. Nutrient totals may not equal the sum of the parts.

a β-Carotene equivalents (μg) = μg β-carotene + 1/2(μg α-carotene + μg β-cryptoxanthin).

b RAE = retinol activity equivalents; 1 RAE = 1 μg retinol + 1/12(μg β-carotene equivalents).



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