Vitamins A

 CARROT

The fiber in carrots can help keep blood sugar levels under control. And they're loaded with vitamin A and beta-carotene, which there's evidence to suggest can lower your diabetes risk. They can strengthen your bones. Carrots have calcium and vitamin K, both of which are important for bone health.

• Calories: 41
• Water: 88%
• Protein: 0.9 grams
• Carbs: 9.6 grams
• Sugar: 4.7 grams
• Fiber: 2.8 grams
• Fat: 0.2 grams

BUTTER

Butter is rich in nutrients and beneficial compounds like butyrate and conjugated linoleic acid. High-fat dairy products like butter have been linked to a reduced risk of obesity, diabetes, and heart problems. Still, butter is high in calories and saturated fat and should be enjoyed in moderation

• Calories: 102
• Total fat: 11.5 grams
• Vitamin A: 11% of the Reference Daily Intake (RDI)
• Vitamin E: 2% of the RDI
• Vitamin B12: 1% of the RDI
• Vitamin K: 1% of the RDI

MILK

Milk is an excellent source of vitamins and minerals, including “nutrients of concern,” which are under-consumed by many populations ( 3 ). It provides potassium, B12, calcium and vitamin D, which are lacking in many diets ( 4 ). Milk is also a good source of vitamin A, magnesium, zinc and thiamine (B1).

• Calories: 146
• Protein: 8 grams
• Fat: 8 grams
• Calcium: 28% of the RDA
• Vitamin D: 24% of the RDA
• Vitamin B12: 18% of the RDA

EGG

• Eggs are Nutrient Rich. ...
• Eggs Are High in Quality Protein. ...
• Eggs Raise Levels of “Good” Cholesterol. ...
• Eggs are a good source of Omega-3s. ...
• Eggs Are Filling and Help with Weight Loss. ...
• Eggs Are Among the Best Dietary Sources of Choline

• Vitamin A: 6% of the RDA
• Folate: 5% of the RDA
• Vitamin B5: 7% of the RDA
• Vitamin B12: 9% of the RDA
• Vitamin B2: 15% of the RDA
• Phosphorus: 9% of the RDA
• Selenium: 22% of the RDA

MANGO

In some parts of the world, mango (Mangifera indica) is called the “king of fruits.”

It’s a drupe, or stone fruit, which means that it has a large seed in the middle.

Mango is native to India and Southeast Asia and has been cultivated for over 4,000 years. There are hundreds of types of mango, each with a unique taste, shape, size and color (1Trusted Source).

This fruit is not only delicious but also boasts an impressive nutritional profile.

In fact, studies link mango and its nutrients to health benefits, such as improved immunity, digestive health and eyesight, as well as a lower risk of certain cancers.

Here’s an overview of mango, its nutrition, benefits and some tips on how to enjoy it.

• Calories: 99
• Protein: 1.4 grams
• Carbs: 24.7 grams
• Fat: 0.6 grams
• Dietary fiber: 2.6 grams
• Vitamin C: 67% of the Reference Daily Intake (RDI)
• Copper: 20% of the RDI
• Folate: 18% of the RDI
• Vitamin B6: 11.6% of the RDI
• Vitamin A: 10% of the RDI