Vitamini fil-ħaxix u l-frott (tabella I)

Vitamini fil-ħaxix u l-frott (tabella I)

Mal-lista ta ’ħaxix u frott żdiedu wkoll berries, frott imnixxef u ħodor bil-weraq.

Fit-tabella, il-valuri enfasizzati li jaqbżu r-rata medja ta 'kuljum fil-vitamina. Issottolinjat valuri enfasizzati li jvarjaw minn 50% sa 100% tal-valur ta 'kuljum tal-vitamina.

Tabella ta 'vitamini fil-ħaxix u l-frott:

Isem tal-Prodott	Vitamina A	Vitamina B1	Vitamina B2	Vitamina C	vitamina E	Vitamina PP
Berquq	267 mcg	0.03 mg	0.06 mg	10 mg	1.1 mg	0.8 mg
Avocado	7 mcg	0.06 mg	0.13 mg	10 mg	0 mg	1.7 mg
Lanġas	167 mcg	0.02 mg	0.04 mg	23 mg	0.4 mg	0.2 mg
Plum	27 mcg	0.02 mg	0.03 mg	13 mg	0.3 mg	0.5 mg
Ananas	7 mcg	0.08 mg	0.03 mg	20 mg	0.1 mg	0.3 mg
oranġjo	8 mcg	0.04 mg	0.03 mg	60 mg	0.2 mg	0.3 mg
Id-dulliegħa	17 mcg	0.04 mg	0.06 mg	7 mg	0.1 mg	0.3 mg
Ħabaq (aħdar)	264 mcg	0.03 mg	0.08 mg	18 mg	0.8 mg	0.9 mg
Brunġiela	3 mg	0.04 mg	0.05 mg	5 mg	0.1 mg	0.8 mg
Banana	20 mg	0.04 mg	0.05 mg	10 mg	0.4 mg	0.9 mg
cranberries	8 mcg	0.01 mg	0.02 mg	15 mg	1 mg	0.3 mg
Rutabaga	8 mcg	0.05 mg	0.05 mg	30 mg	0.1 mg	1.1 mg
Għeneb	5 µg	0.05 mg	0.02 mg	6 mg	0.4 mg	0.3 mg
Cherry	17 mcg	0.03 mg	0.03 mg	15 mg	0.3 mg	0.5 mg
blueberries	0 mcg	0.01 mg	0.02 mg	20 mg	1.4 mg	0.4 mg
granata	5 µg	0.04 mg	0.01 mg	4 mg	0.4 mg	0.5 mg
Grejpfrut	3 mg	0.05 mg	0.03 mg	45 mg	0.3 mg	0.3 mg
Pear	2 mg	0.02 mg	0.03 mg	5 mg	0.4 mg	0.2 mg
Durian	2 mg	0.37 mg	0.2 mg	19.7 mg	0 mg	1.1 mg
Melon	67 mcg	0.04 mg	0.04 mg	20 mg	0.1 mg	0.5 mg
tut	17 mcg	0.01 mg	0.05 mg	15 mg	1.2 mg	0.6 mg
frawli	5 µg	0.03 mg	0.05 mg	60 mg	0.5 mg	0.4 mg
għeneb	6 mcg	0.15 mg	0.08 mg	0 mg	0.5 mg	0.6 mg
Ġinġer (għerq)	0 mcg	0.02 mg	0.03 mg	5 mg	0.3 mg	0.7 mg
tin	13 mcg	0.07 mg	0.09 mg	0 mg	0.3 mg	1.2 mg
Zucchini	5 µg	0.03 mg	0.03 mg	15 mg	0.1 mg	0.7 mg
Cabbage	3 mg	0.03 mg	0.04 mg	45 mg	0.1 mg	0.9 mg
Brokkoli	386 mcg	0.07 mg	0.12 mg		0.8 mg	1.1 mg
Brussels sprouts	50 mcg	0.1 mg	0.2 mg		1 mg	1.5 mg
sauerkraut	0 mcg	0.02 mg	0.02 mg	30 mg	0.1 mg	0.6 mg
Kohlrabi	17 mcg	0.06 mg	0.05 mg	50 mg	0.2 mg	1.2 mg
Kaboċċa, ħamra,	17 mcg	0.05 mg	0.05 mg	60 mg	0.1 mg	0.5 mg
Cabbage	16 mg	0.04 mg	0.05 mg	27 mg	0.1 mg	0.6 mg
Kaboċċi Savoy	3 mg	0.04 mg	0.05 mg	5 mg	0 mg	0.8 mg
Pastard	3 mg	0.1 mg	0.1 mg		0.2 mg	1 mg
Patata	3 mg	0.12 mg	0.07 mg	20 mg	0.1 mg	1.8 mg
Kiwi	15 µg	0.02 mg	0.04 mg		0.3 mg	0.5 mg
Ċilantru (aħdar)	337 µg	0.07 mg	0.16 mg	27 mg	2.5 mg	1.1 mg
cranberry	0 mcg	0.02 mg	0.02 mg	15 mg	1 mg	0.3 mg
Cress (ħodor)	346 µg	0.08 mg	0.26 mg	69 mg	0.7 mg	1 mg
gooseberry	33 mcg	0.01 mg	0.02 mg	30 mg	0.5 mg	0.4 mg
Berquq imnixxef	583 µg	0.1 mg	0.2 mg	4 mg	5.5 mg	3.9 mg
Lemon	2 mg	0.04 mg	0.02 mg	40 mg	0.2 mg	0.2 mg
Weraq taċ-ċikwejra (ħodor)	508 µg	0.19 mg	0.26 mg	35 mg	3.4 mg	0.8 mg
Burdock (għerq)	0 mcg	0.01 mg	0.03 mg	3 mg	0.4 mg	0.3 mg
Basal aħdar (il-pinna)	333 mcg	0.02 mg	0.1 mg	30 mg	1 mg	0.5 mg
Deved	333 mcg	0.1 mg	0.04 mg	35 mg	0.8 mg	0.8 mg
Onion	0 mcg	0.05 mg	0.02 mg	10 mg	0.2 mg	0.5 mg
Lampun	33 mcg	0.02 mg	0.05 mg	25 mg	0.6 mg	0.7 mg
Mango	54 mcg	0.03 mg	0.04 mg	36 mg	0.9 mg	0.7 mg
Mandarin	7 mcg	0.08 mg	0.03 mg	38 mg	0.1 mg	0.3 mg
Abjad tal-majjal (aħdar)	580 mcg	0.16 mg	0.44 mg		0 mg	1.2 mg
Karrotti		0.06 mg	0.07 mg	5 mg	0.4 mg	1.1 mg
cloudberry	150 mcg	0.06 mg	0.07 mg	29 mg	1.5 mg	0.5 mg
Alka	3 mg	0.04 mg	0.06 mg	2 mg	0 mg	0.5 mg
NETTARINI	17 mcg	0.03 mg	0.03 mg	5.4 mg	0.8 mg	1.1 mg
Buckthorn tal-baħar	250 mcg	0.03 mg	0.05 mg		5 mg	0.5 mg
Ħjara	10 µg	0.03 mg	0.04 mg	10 mg	0.1 mg	0.3 mg
Papaja	47 mcg	0.02 mg	0.03 mg	61 mg	0.3 mg	0.4 mg
Felċi	181 mcg	0.02 mg	0.21 mg	26.6 mg	0 mg	4.9 mg
Bżar ħelu (Bulgaru)	250 mcg	0.08 mg	0.09 mg		0.7 mg	1 mg
Ħawħ	83 mcg	0.04 mg	0.08 mg	10 mg	1.1 mg	0.8 mg
Tursin (aħdar)	950 mcg	0.05 mg	0.05 mg		1.8 mg	1.6 mg
Grejpfrut	0 mcg	0.03 mg	0.03 mg	61 mg	0 mg	0.2 mg
Tadam (tadam)	133 mcg	0.06 mg	0.04 mg	25 mg	0.7 mg	0.7 mg
Rabarbru (ħodor)	10 µg	0.01 mg	0.06 mg	10 mg	0.2 mg	0.2 mg
Ravanell	0 mcg	0.01 mg	0.04 mg	25 mg	0.1 mg	0.3 mg
Ġurnali	17 mcg	0.05 mg	0.04 mg	20 mg	0.1 mg	1.1 mg
Rowan aħmar		0.05 mg	0.02 mg		1.4 mg	0.7 mg
aronia	200 mcg	0.01 mg	0.02 mg	15 mg	1.5 mg	0.6 mg
Ħass (ħodor)	292 µg	0.03 mg	0.08 mg	15 mg	0.7 mg	0.9 mg
Pitravi	2 mg	0.02 mg	0.04 mg	10 mg	0.1 mg	0.4 mg
Karfus (aħdar)	750 mcg	0.02 mg	0.1 mg	38 mg	0.5 mg	0.5 mg
Karfus (għerq)	3 mg	0.03 mg	0.06 mg	8 mg	0.5 mg	1.2 mg
Ixxotta	17 mcg	0.06 mg	0.04 mg	10 mg	0.6 mg	0.7 mg
Passolina bajda	7 mcg	0.01 mg	0.02 mg	40 mg	0.3 mg	0.3 mg
Passolina ħamra	33 mcg	0.01 mg	0.03 mg	25 mg	0.5 mg	0.3 mg
Passolina sewda	17 mcg	0.03 mg	0.04 mg		0.7 mg	0.4 mg
Asparagu (aħdar)	83 mcg	0.1 mg	0.1 mg	20 mg	0.5 mg	1.4 mg
Qaqoċċ ta ’Ġerusalemm	2 mg	0.07 mg	0.06 mg	6 mg	0.2 mg	1.6 mg
Qara	250 mcg	0.05 mg	0.06 mg	8 mg	0.4 mg	0.7 mg
Xibt (ħodor)	750 mcg	0.03 mg	0.1 mg		1.7 mg	1.4 mg
feijoa	0 mcg	0.01 mg	0.02 mg	33 mg	0.2 mg	0.3 mg
Dati	0 mcg	0.05 mg	0.05 mg	0 mg	0.3 mg	1.9 mg
persimmon	200 mcg	0.02 mg	0.03 mg	15 mg	0.5 mg	0.3 mg
Cherry	25 mcg	0.01 mg	0.01 mg	15 mg	0.3 mg	0.5 mg
blueberries	0 mcg	0.01 mg	0.02 mg	10 mg	1.4 mg	0.4 mg
Pruni	10 µg	0.02 mg	0.1 mg	3 mg	1.8 mg	1.7 mg
Tewm	0 mcg	0.08 mg	0.08 mg	10 mg	0.3 mg	2.8 mg
Patri	434 µg	0.05 mg	0.13 mg		1.7 mg	0.7 mg
Spinaċi (ħodor)	750 mcg	0.1 mg	0.25 mg	55 mg	2.5 mg	1.2 mg
Sorrel (ħodor)	417 µg	0.19 mg	0.1 mg	43 mg	2 mg	0.6 mg
tuffieħ	5 µg	0.03 mg	0.02 mg	10 mg	0.2 mg	0.4 mg

Kif turi t-tabella, il-biċċa l-kbira fil-frott, ħaxix u berries fihom vitamini Ċ u A (f'beta carotene). Aktar dettalji dwar kull vitamina, normi ta 'konsum, u kontenut f'diversi prodotti jistgħu jinqraw: vitamina a, vitamina C, vitamina B1, vitamina B2, vitamina E.

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