Food Serving Size Amount (Micrograms) %Daily Value* Chicken liver 3.5 oz 770 193 Breakfast cereals 1/2 to 1 1/2 cup 100 to 400 25 to 100 Braised beef liver 3.5 oz 217 54 Lentils, cooked 1/2 cup 180 45 Chickpeas 1/2 cup 141 35 Asparagus 1/2 cup 132 33 Spinach, cooked 1/2 cup 131 33 Black beans 1/2 cup 128 32 Burrito with beans 2 118 30 Kidney beans 1/2 cup 115 29 Baked beans with pork 1 cup 92 23 Lima beans 1/2 cup 78 20 Tomato juice 1 cup 48 12 Brussels sprouts 1/2 cup 47 12 Orange 1 medium 47 12 Broccoli, cooked 1/2 cup 39 10 Fast-food French fries large order 38 10 Wheat germ 2 tbsp 38 10 Fortified white bread 1 slice 38 10
(Source: Food Values of Portions Commonly Used, 16th edition)
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