Vitamin A
Intake model: one reported food record, food date unconfirmed. References: man aged 19–30. How to read the references.
Review. Available estimate is below the RDA; repeated intake and missing sauce contribution need review.
Linked eating record; usual intake and clinical status unestablished · Reviewed 2026-10-10
Intake confidence: Moderate. Quantity confidence: Limited. Body status: Unassessed.
FDA values describe food labels.
Vitamin A
526 µg RAE available-value subtotal from food; some foods are unquantified.
| Recommended intake | Upper reference | Food label reference |
|---|---|---|
| 900 µg RAE (RDA) US National Academies · Food and oral supplements | 3,000 µg RAE (UL) US National Academies · Preformed retinol and retinyl esters only | 900 µg RAE (DV) FDA · Adults and children 4+ |
Other authority and form-specific references
- 3,000 µg RE/day preformed vitamin A (UL)
EFSA / SCF · Retinol and retinyl esters, excludes carotenoidsSame numerical preformed-retinol limit as US 3,000 µg RAE, because retinol mass conversion is 1:1. RE and RAE are not interchangeable for total vegetable-carotenoid adequacy.
The UL covers preformed retinol and retinyl esters, not carotenoids in fruit and vegetables. The total RAE field does not isolate preformed vitamin A.
Food contributions and uncertainty
Values are available for 12 of 13 recorded foods. The displayed number is an available-value subtotal. Product identity and portion assumptions still limit accuracy.
The saved portion/recipe scenarios span 503–575 µg RAE. This is a sensitivity range, not a confidence interval; uncertain food composition and unreported foods can fall outside it.
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| Food | Model portion | Contribution | Source basis |
|---|---|---|---|
| Red bell pepper | 150 g assumed | 236 µg RAE | Generic USDA comparator |
| RT RT roast chicken meat and skin | 299 g estimated | 144 µg RAE | Generic USDA comparator |
| Large beefsteak tomato | 182 g assumed | 76 µg RAE | Generic USDA comparator |
| Crown Prince Natural Skinless boneless sardines in olive oil | 80 g assumed | 26 µg RAE | Generic USDA comparator |
| Navel orange | 140 g assumed | 17 µg RAE | Generic USDA comparator |
| Banana | 472 g reported | 14 µg RAE | Generic USDA comparator |
| Hass avocado | 150 g assumed | 11 µg RAE | Generic USDA comparator |
| Raspberries | 170 g assumed | 3.4 µg RAE | Generic USDA comparator |
| Raw English walnuts | 15 g assumed | 0.15 µg RAE | Generic USDA comparator |
Unquantified: RT RT chimichurri.
Provisional or modeled zeros:
- Trader Joe's European style organic plain nonfat yogurt: Online label; package unverified.
These are model inputs or current label declarations. They do not prove exact absence in the original package.
Role and intake references
Vitamin A supports vision, tissue differentiation and immune function. The adult male recommendation is 900 µg retinol activity equivalents (RAE) daily. RAE accounts for the differing vitamin A activity of retinol and convertible carotenoids. The 3,000 µg RAE upper limit applies to preformed vitamin A, principally retinol and retinyl esters, rather than carotenoids naturally present in vegetables. A mixed total cannot be compared with that limit as if every microgram were retinol. NIH vitamin A.
What the food record establishes
Attention: Review. The current record estimates 526 µg RAE from available values. The largest contributions are red pepper, about 236 µg; roast chicken, 144 µg; and tomato, 76 µg. These are generic food estimates and the chicken's edible weight is uncertain. Chimichurri is unquantified for vitamin A. The eating date is unconfirmed, and the record does not establish usual intake or body status.
This is a plausible dietary gap to review across repeated days. It is not evidence that I have a clinical deficiency. The exact number deserves less confidence than its decimal places imply. Changing yogurt fat content also requires checking the actual product: a generic dairy value or a product name does not verify fortification.
A practical food change
I already enjoy red peppers. If this pattern repeats, a modest portion of carrot or a microwaveable sweet potato would provide a more concentrated carotenoid source. Cantaloupe and mango are fruit options, though they supply less vitamin A per ordinary serving than the vegetables. These are alternatives to test for taste and volume, rather than requirements to add together. NIH food table.
For the present routine, an amount I can finish that day is more useful than a large package of perishable produce. A food substitution can improve coverage without recreating the oversized meal that led to waste. Carrots should be recorded only if actually eaten; they are not included in this estimate.
Why more is not automatically better
CARET randomized 18,314 smokers, former smokers and asbestos-exposed workers to placebo or 30 mg beta-carotene plus 25,000 IU retinyl palmitate daily. After an average four years, lung cancer risk was higher with the supplements: relative risk 1.28, 95% CI 1.04–1.57. The trial stopped early. This is evidence against that high-dose combination in a high-risk population. It does not show that eating carrots causes the same harm or establish my personal risk. Omenn et al., 1996 primary trial.
The useful distinction is between obtaining enough vitamin A and treating a concentrated supplement as preventive medicine. The record supports testing a palatable food source before considering a retinol supplement. Clinical assessment, a verified fortified-food label, or a repeated adequately documented diet could change the judgment.