Lutein and zeaxanthin in food, benefits and drawbacks

Paprika 18944.00 mcg

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Raw sweet potato leaves 14720.00 mcg

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Raw dandelion greens 13610.00 mcg

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Red or cayenne pepper (spice) 13157.00 mcg

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Raw turnip greens 12825.00 mcg

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Frozen spinach 12651.00 mcg

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Raw garden cress 12500.00 mcg

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Raw spinach 12198.00 mcg

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Steamed sweet potato leaves (without salt) 11449.00 mcg

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Steamed sweet potato leaves (with salt) 11449.00 mcg

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Boiled spinach (with salt) 11308.00 mcg

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Boiled spinach (without salt) 11308.00 mcg

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Boiled swiss chard (with salt) 11015.00 mcg

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Boiled swiss chard (without salt) 11015.00 mcg

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Raw swiss chard 11000.00 mcg

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Canned spinach 10575.00 mcg

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Boiled mustard greens (without salt) 10400.00 mcg

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Raw chicory greens 10300.00 mcg

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Boiled mustard greens (with salt) 9900.00 mcg

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Boiled dandelion greens (without salt) 9158.00 mcg

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Raw radicchio 8832.00 mcg

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Boiled turnip greens (with salt) 8440.00 mcg

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Boiled turnip greens (without salt) 8440.00 mcg

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Boiled garden cress (without salt) 8402.00 mcg

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Boiled garden cress (with salt) 8402.00 mcg

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Canned turnip greens 6591.00 mcg

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Raw kale 6261.00 mcg

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Boiled cooked collard (without salt) 6197.00 mcg

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Boiled cooked collard (with salt) 6197.00 mcg

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Dried red pepper sweet 5799.00 mcg

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Raw watercress 5767.00 mcg

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Fresh basil 5650.00 mcg

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Fresh parsley 5561.00 mcg

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Dried hot chili pepper 5494.00 mcg

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Frozen kale 5360.00 mcg

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Boiled kale (without salt) 4983.00 mcg

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Boiled kale (with salt) 4983.00 mcg

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Raw collard 4323.00 mcg

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Raw chrysanthemum garland 3834.00 mcg

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Raw mustard greens 3730.00 mcg

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Raw arugula 3555.00 mcg

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Boiled chrysanthemum garland (with salt) 3467.00 mcg

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Boiled chrysanthemum garland (without salt) 3467.00 mcg

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Boiled dandelion greens (with salt) 3398.00 mcg

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Spinach souffle 3249.00 mcg

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Raw pistachio nuts 2903.00 mcg

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Boiled bitter melon leafy tips (with salt) 2638.00 mcg

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Boiled bitter melon leafy tips (without salt) 2638.00 mcg

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Raw green peas 2477.00 mcg

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Dried coriander leaf 2428.00 mcg

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Dried parsley 2428.00 mcg

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Raw cos or romaine lettuce 2312.00 mcg

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Raw summer scallop squash 2308.00 mcg

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Boiled summer squash (without salt) 2249.00 mcg

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Boiled summer squash (with salt) 2249.00 mcg

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Raw summer zucchini 2125.00 mcg

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Raw summer squash 2125.00 mcg

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Frozen summer zucchini 2102.00 mcg

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Raw taro leaves 1932.00 mcg

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Raw leeks 1900.00 mcg

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Dried marjoram 1895.00 mcg

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Dried thyme 1895.00 mcg

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Dried oregano 1895.00 mcg

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Ground sage 1895.00 mcg

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Boiled lambsquarters (without salt) 1857.00 mcg

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Boiled lambsquarters (with salt) 1857.00 mcg

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Boiled beet greens (with salt) 1819.00 mcg

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Boiled beet greens (without salt) 1819.00 mcg

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Raw broadbeans (in pod) 1811.00 mcg

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Boiled drumstick leaves (without salt) 1747.00 mcg

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Raw grape leaves 1747.00 mcg

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Boiled pumpkin leaves (without salt) 1747.00 mcg

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Boiled jute potherb (molokhia) (with salt) 1747.00 mcg

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Boiled pumpkin leaves (with salt) 1747.00 mcg

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Boiled pokeberry shoots (without salt) 1747.00 mcg

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Boiled pokeberry shoots (with salt) 1747.00 mcg

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Boiled drumstick leaves (with salt) 1747.00 mcg

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Boiled jute potherb (molokhia) (without salt) 1747.00 mcg

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Raw green leaf lettuce 1730.00 mcg

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Raw red leaf lettuce 1724.00 mcg

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Cooked broccoli raab 1683.00 mcg

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Yellow degermed cornmeal 1628.00 mcg

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Raw brussels sprouts 1590.00 mcg

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Frozen broccoli (spears) 1525.00 mcg

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Raw beet greens 1503.00 mcg

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Raw pumpkin 1500.00 mcg

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Canned grape leaves 1487.00 mcg

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Baked winter squash (with salt) 1415.00 mcg

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Baked winter squash (without salt) 1415.00 mcg

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Raw broccoli 1403.00 mcg

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Tomato powder 1370.00 mcg

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Yellow corn grain 1355.00 mcg

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Yellow degermed corn flour 1355.00 mcg

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Corn bran 1355.00 mcg

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Yellow whole grain corn flour 1355.00 mcg

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Yellow whole grain cornmeal 1355.00 mcg

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Canned green peas 1350.00 mcg

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Boiled bitter melon pods (without salt) 1323.00 mcg

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Boiled bitter melon pods (with salt) 1323.00 mcg

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Boiled brussels sprouts (without salt) 1290.00 mcg

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Raw pork sirloin (boneless, chops or roasts) 0.00 mcg

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Roasted squirrel 0.00 mcg

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Cooked ground pork 0.00 mcg

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Stewed dark meat chicken (meat only) 0.00 mcg

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Raw laver seaweed 0.00 mcg

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Raw oyster mushrooms 0.00 mcg

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Raw octopus 0.00 mcg

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Onion powder 0.00 mcg

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Cocoa butter oil 0.00 mcg

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Brick cheese 0.00 mcg

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