Required amount of beta carotene intake to reduce mortality:
According to Martini et al in the University of Minnesota Cancer Prevention Research Unit Feeding Studies, an intake of 5 mg per day of beta carotene from food sources was required to establish beta carotene levels to a plasma level of 0.37 umol/L. When food based beta carotene was consumed in amounts over 42 mg per day, levels increased to 0.83 umol/L. (9)
Concentration of beta-carotene in foods:
Common highest beta-carotene containing foods (mcg):
| Carrot juice, canned, 1 cup 21955 mcg |
| Pumpkin, canned, without salt, 1 cup 17003 mcg |
| Sweet potato, cooked, baked in skin, without salt, 1 potato 16803 mcg |
| Sweet potato, cooked, boiled, without skin, 1 potato 14733 mcg |
| Spinach, frozen, cooked, boiled, drained, without salt, 1 cup 13750 mcg |
| Carrots, cooked, boiled, drained, without salt, 1 cup 12998 mcg |
| Spinach, canned, regular pack, drained solids, 1 cup 12585 mcg |
| Sweet potato, canned, vacuum pack, 1 cup 12215 mcg |
| Carrots, frozen, cooked, boiled, drained, without salt, 1 cup 11971 mcg |
| Collards, frozen, chopped, boiled, drained, w/o salt, 1 cup 11591 mcg |
| Kale, frozen, cooked, boiled, drained, without salt, 1 cup 11470 mcg |
| Spinach, cooked, boiled, drained, without salt, 1 cup 11318 mcg |
| Sweet potato, canned, syrup pack, drained solids, 1 cup 10782 mcg |
| Kale, cooked, boiled, drained, without salt,1 cup 10625 mcg |
| Turnip greens, frozen, boiled, drained, without salt, 1 cup 10593 mcg |
| Mustard greens, cooked, boiled, drained, without salt, 1 cup 10360 mcg |
| Vegetables, mixed, canned, drained solids, 1 cup 9242 mcg |
| Carrots, raw, 1 cup 9114 mcg |
| Collards, cooked, boiled, drained, without salt, 1 cup 8575 mcg |
| Carrots, canned, regular pack, drained solids, 1 cup 7783 mcg |
| Pie, pumpkin, prepared from recipe, 1 piece 7366 mcg |
| Beet greens, cooked, boiled, drained, without salt, 1 cup 6610 mcg |
| Turnip greens, cooked, boiled, drained, without salt, 1 cup 6588 mcg |
| Carrots, raw, 1 carrot 5965 mcg |
| Squash, winter, all varieties, cooked, baked, without salt, 1 cup 5726 mcg |
| Pumpkin, cooked, boiled, drained, without salt, 1 cup 5135 mcg |
| Cabbage, chinese (pak-choi), boiled, drained, w/o, salt,1 cup 4333 mcg |
| Dandelion greens, cooked, boiled, drained, without salt, 1 cup 4137 mcg |
| Sweet potato, cooked, candied, home-prepared, 1 piece 4051 mcg |
| Vegetables, mixed, frozen, boiled, drained, w/o salt, 1 cup ` 3789 mcg |
| Lettuce, butterhead (boston and bibb types), raw, 1 head 3239 mcg |
| Melons, cantaloupe, raw, 1 cup 3232 mcg |
| Lettuce, cos or romaine, raw, 1 cup 2927 mcg |
| Soup, chunky vegetable, canned, ready-to-serve, 1 cup 2875 mcg |
| Lettuce, green leaf, raw, 1 cup 2488 mcg |
| Apricots, canned, juice pack, skin, solids and liquids, 1 cup 2464 mcg |
| Peppers, sweet, red, raw, 1 cup 2420 mcg |
| Tomato products, canned, paste, without salt added, 1 cup 2361 mcg |
Adapted from: Nutritive Value of Foods, United States Department of Agriculture, Agricultural Research Service, Home and Garden Bulletin Number 72. May be accessed at:https://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR25/nutrlist/sr25w321.pdf and http://www.nal.usda.gov/fnic/foodcomp/Data/HG72/hg72_2002.pdf