| Food | Micrograms (µg) |
| Breakfast cereals fortified with 100 percent of the DV, ¾ cup* | 400 |
| Beef liver, cooked, braised, 3 ounces | 185 |
| Cowpeas (blackeyes), immature, cooked, boiled, ½ cup | 105 |
| Breakfast cereals, fortified with 25 percent of the DV, ¾ cup* | 100 |
| Spinach, frozen, cooked, boiled, ½ cup | 100 |
| Great Northern beans, boiled, ½ cup | 90 |
| Asparagus, boiled, 4 spears | 85 |
| Rice, white, long-grain, parboiled, enriched, cooked, ½ cup* | 65 |
| Vegetarian baked beans, canned, 1 cup | 60 |
| Spinach, raw, 1 cup | 60 |
| Green peas, frozen, boiled, ½ cup | 50 |
| Broccoli, chopped, frozen, cooked, ½ cup | 50 |
| Egg noodles, cooked, enriched, ½ cup* | 50 |
| Broccoli, raw, 2 spears (each 5 inches long) | 45 |
| Avocado, raw, all varieties, sliced, ½ cup sliced | 45 |
| Peanuts, all types, dry roasted, 1 ounce | 40 |
| Lettuce, Romaine, shredded, ½ cup | 40 |
| Wheat germ, crude, 2 tablespoons | 40 |
| Tomato Juice, canned, 6 ounces | 35 |
| Orange juice, chilled, includes concentrate, ¾ cup | 35 |
| Turnip greens, frozen, cooked, boiled, ½ cup | 30 |
| Orange, all commercial varieties, fresh, 1 small | 30 |
| Bread, white, 1 slice* | 25 |
| Bread, whole wheat, 1 slice* | 25 |
| Egg, whole, raw, fresh, 1 large | 25 |
| Cantaloupe, raw, ¼ medium | 25 |
| Papaya, raw, ½ cup cubes | 25 |
| Banana, raw, 1 medium | 20 |
