Gallery

The Most Carotenoids in the Least Food

* 30 g Carrots (cooked weight)
2,500 mcg beta-carotene
1,133 mcg alpha-carotene

*30 g Butternut Squash (raw weight, cooked)
1,268 mcg beta-carotene
250 mcg alpha-carotene
1,041 mcg beta-cryptoxanthin

* 45 g Tomato Paste
405 mcg beta-carotene
12,944 mcg lycopene

* 20 g Spinach (raw)
1125 mcg beta-carotene
2440 mcg lutein
[Cooked spinach has higher amounts of carotenoids]

* 1 g Goji Berries
1,000 mcg zeaxanthin

Totals:
beta-carotene 5,298 mcg
alpha-carotene 1,396 mcg
beta-cryptoxanthin 1,041 mcg
lycopene 12,944 mcg
lutein 2646 mcg
zeaxanthin 1000 mcg
Pro-vitamin A 11,031 IU

More in subsequent posts.

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