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Food Sources of Vitamin E

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Updated January 13, 2008

* DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for vitamin E is 30 International Units (or 20 mg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells adults what percentage of the DV is provided by one serving. Percent DVs are based on a 2,000-calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower percentages of the DV will contribute to a healthful diet.

Source:

Clinical Nutrition Service, Warren Grant Magnuson Clinical Center, Office of Dietary Supplements, National Institute of Health

FOOD International Units (IU) DV*
Wheat Germ Oil, 1 Tb 26.2 90
Almonds, dry roasted, 1 oz. 7.5 25
Safflower Oil, 1 Tb 4.7 15
Corn Oil, 1 Tb 2.9 10
Soybean Oil, 1 Tb 2.5 8
Turnip greens, frozen, boiled,1/2 cup 2.4 8
Mango, raw, without refuse, 1 fruit 2.3 8
Peanuts, dry roasted, 1oz 2.1 8
Mixed nuts w/ peanuts, oil roasted, 1 oz. 1.7 6
Mayonnaise made w/ soybean oil, 1 Tb 1.6 6
Broccoli, frozen, chopped, boiled, ½ cup 1.5 6
Dandelion greens, boiled, ½ cup 1.3 4
Pistachio nuts, dry roasted, 1 oz. 1.2 4
Spinach, frozen, boiled, ½ cup 0.85 2
Kiwi, 1 medium fruit 0.85 2

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