| Food sources | Micrograms (%RDA) |
| Asparagus, 1 cup | 264 (44%) |
| Black-eyed peas, 1/2 cup cooked | 105 (18%) |
| Spinach, 1/2 cup cooked | 100 (17%) |
| Great Northern beans, 1/2 cup cooked | 90 (15%) |
| Vegetarian baked beans, canned, 1 cup | 60 (10%) |
| Spinach, raw, 1 cup | 60 (10%) |
| Green peas, 1/2 cup | 50 (8%) |
| Avocado, 1/2 cup sliced | 45 (7.5%) |
| Peanuts, dry roasted, 1 ounce | 40 (7%) |
| Romaine lettuce, shredded, 1/2 cup | 40 (7%) |
| Wheat germ, 2 Tablespoons | 40 (7%) |
| Tomato Juice, 6 ounces | 35 (6%) |
| Orange juice, 3/4 cup | 35 (6%) |
| Grapefruit, 1 large | 30 (5%) |
| Turnip greens, 1/2 cup | 30 (5%) |
| Orange, 1 small | 30 (5%) |
| Egg, whole, raw, fresh, 1 large | 25 (4%) |
| Cantaloupe, raw, 1/4 medium | 25 (4%) |
| Papaya, raw, 1/2 cup cubes | 25 (4%) |
| Banana, raw, 1 medium | 20 (3%) |
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