Food Serving mg Kale (cooked) 1 cup 23.7 Spinach (cooked) 1 cup 20.4 Spring greens (cooked) 1 cup 14.6 Spinach (raw) 1 cup 3.7 Peas or Sweetcorn (canned) 1 cup 2.2 Broccoli (cooked) 1 cup 1.7 Romaine (Cos) lettuce (raw) 1 cup 1.3 Carrots (cooked) 1 cup 1.1 Green beans (cooked) 1 cup 0.8 Eggs 2 (large) 0.3
Source: USDA National Nutrient Database for Standard Reference, Release 22 (2009)