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