Vegetable sources

Very high:

• red and green capsicum 80-190mg

• Broccoli, brussel sprouts 80-90mg

• kale 90-120mg​

​High

• Cauliflower - ~45-50mg

• red cabbage - ~55-60mg

• snow peas - ~60mg

• bok choy - ~45 mg

​Moderate 

• spinach, tomatoes -~20-30mg

• asparagus, green beans -~12-20mg

• zucchini - ~15mg

Fruit sources

Very high:

• Kakuda plum 2,300 - 3000mg

• acerola (Barbados cherry) ~ 1600mg​

​High

• Guava ~220-230mg

• blackcurrants ~180mg

• kiwi fruit ~90-95mg

• Lychee ~70mg

• oranges, papaya 50-60mg

• manadarins, grapefruits, limes ~ 25 - 30mg

Moderate Vitamin C

• Strawberries ~ 55mg

• pineapple, mango - ~35-50mg

• rasberries - ~25mg

• blueberries -~ 10mg