Estimated mean requirement and safe level of intake for vitamin A, in Retinol Equivalents (RE) (1 RE = 1 mcg. of retinol or 6 mcg. of beta-carotene):
- Adolescents, 10–18 years: 330–400 (mcg RE/day, mean requirement), 600 (mcg RE/day, recommended safe intake)
- Adult females, 19–65 years: 270 (mcg RE/day, mean requirement), 500 (mcg RE/day, recommended safe intake)
- Adult females, 65+ years: 300 (mcg RE/day, mean requirement), 600 (mcg RE/day, recommended safe intake)
- Males: 300 (mcg RE/day, mean requirement), 600 (mcg RE/day, recommended safe intake)
Food sources, examples (RE per 100 grams).
Fresh fruits and raw and cooked fruit vegetables:
- Mango - 523
- Apricots - 260 (dry - 730)
- Cantaloup 322
- Squash, cooked 714
- Red pepper, raw - 580
Root (tubers) and green vegetables, flowers:
- Carrots, raw - 2574
- Sweet potato, cooked - 2180
- Dandelion, raw - 1400
- Spinach, raw - 674
Seaweed:
- Spirulina - 28333
- Nori - 4895
