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American Macular Degeneration Foundation P.O. Box 515 Northampton, MA 01061-0515 (413) 268-7660 |
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LUTEIN & ZEAXANTHIN CONCENTRATION IN
FRUITS & VEGETABLES
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| NDB |
FOOD
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LUTEIN & ZEAXANTHIN
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SERVING
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| 11233 |
Kale, raw
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39,550 mcg |
22,148 mcg |
1 cup |
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| 11234 |
Kale, drained cooked, boiled, without salt |
15,798 mcg |
16,903.86 mcg |
1/2 cup |
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| 11569 |
Turnip Greens, drained, cooked, boiled, without salt |
8,440 mcg |
9,030.8 mcg |
1/2 cup |
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| 11162 |
Collards, drained cooked, boiled, without salt |
8,091 mcg |
8,657.37 mcg |
1/2 cup |
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| 11461 |
Spinach, drained cooked, boiled, without salt |
7,043 mcg |
7,536.01 mcg |
1/2 cup |
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| 11457 |
Spinach, raw |
11,938 mcg |
6,685.28 mcg |
1 cup |
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| 11091 |
Broccoli, drained cooked, boiled, without salt |
2,226 mcg |
1,736.28 mcg |
1/2 cup |
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| 11168 |
Corn, drained sweet, yellow, cooked, boiled, without salt |
1,800 mcg |
1,476 mcg |
1/2 cup |
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| 11251 |
Lettuce, raw cos or romaine |
2,635 mcg |
1,475.6 mcg |
1 cup |
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| 11308 |
Peas, drained solids green, canned, regular pack, |
1,350 mcg |
1,147.5 mcg |
1/2 cup |
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| 11099 |
Brussels Sprouts, drained cooked, boiled, without salt |
1,290 mcg |
1006.2 mcg |
1/2 cup |
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| 11172 |
Corn, drained solids sweet, yellow, canned, whole kernel |
884 mcg |
724.88 mcg |
1/2 cup |
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| 11053 |
Beans, drained snap, green, cooked, boiled, without salt |
700 mcg |
385 mcg |
1/2 cup |
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| 09221 |
Tangerine juice, fresh |
166 mcg |
307.43 mcg |
3/4 cup |
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| 09215 |
Orange juice, frozen concentrate unsweetened, diluted |
138 mcg |
257.23 mcg |
3/4 cup |
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| 09200 |
Oranges, fresh all commercial varieties |
187 mcg |
244.97 mcg |
1 medium |
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| 09226 |
Papayas, fresh |
75 mcg |
228 mcg |
1 medium |
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| 09218 |
Tangerines, fresh (mandarin oranges) |
243 mcg |
204.12 mcg |
1 medium |
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| 11252 |
Lettuce, raw iceberg (includes crisphead types) |
352 mcg |
197.12 mcg |
1 cup |
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| 11279 |
Okra, drained cooked, boiled, without salt |
390 mcg |
195 mcg |
1/2 cup |
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| 11144 |
Celery, drained cooked, boiled, without salt |
250 mcg |
187.5 mcg |
1/2 cup |
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| 11578 |
Vegetable juice cocktail, canned |
80 mcg |
145.2 mcg |
3/4 cup |
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| 11143 |
Celery, raw |
232 mcg |
139.2 mcg |
1/2 cup |
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| 11886 |
Tomato juice, canned without salt |
60 mcg |
109.8 mcg |
3/4 cup |
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| 09206 |
Orange juice, fresh |
36 mcg |
67.1 mcg |
3/4 cup |
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| 09236 |
Peaches, fresh |
57 mcg |
49.59 mcg |
1 medium |
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| 11531 |
Tomatoes, red, ripe canned, whole, regular pack |
40 mcg |
48 mcg |
1/2 cup |
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| 11960 |
Carrots, baby, raw |
358 mcg |
35.8 mcg |
1 medium |
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| 09181 |
Melons, cantaloupe, fresh |
40 mcg |
32 mcg |
1 wedge |
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09112
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Grapefruit, fresh pink and red |
13 mcg
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18.98 mcg
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1 medium
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NDB = Nutritional Data Base
mcg = micrograms; 1000 micrograms = 1 milligram |
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