Contents
- ABUBUWAN DA AKAYI A CALCIUM:
- Duba cikakken samfurin kaya
- Abubuwan da ke cikin calcium a cikin samfuran kiwo:
- Abubuwan da ke cikin calcium a cikin ƙwai da samfuran kwai:
- Abincin calcium cikin kwayoyi da tsaba:
- Abincin calcium cikin nama, kifi da abincin teku:
- Abubuwan da ke cikin calcium na hatsi, samfuran hatsi da ƙwaya:
- Abin da ke cikin alli a cikin 'ya'yan itatuwa, kayan marmari da ganye:
- Abincin alli na shirye-shiryen abinci da kayan marmari:
A cikin waɗannan teburin ana karɓar su ta matsakaitan buƙatun yau da kullun don alli daidai 1000 MG. Shafi “Kashi dari na abin da ake buƙata a kowace rana” yana nuna yawan kashi 100 na giram XNUMX na samfurin ya gamsar da bukatun ɗan adam na alli.
ABUBUWAN DA AKAYI A CALCIUM:
| Product name | Abun cikin alli a cikin 100g | Yawan yawan bukatun yau da kullun |
| Sesame | 1474 MG | 147% |
| Cukuwan Parmesan | 1184 MG | 118% |
| Madara tayi skim | 1155 MG | 116% |
| Madara foda 25% | 1000 MG | 100% |
| Cuku "Gollandskiy" 45% | 1000 MG | 100% |
| Cuku "Poshehonsky" 45% | 1000 MG | 100% |
| Cheddar Cuku 50% | 1000 MG | 100% |
| Swiss Cuku 50% | 930 MG | 93% |
| Dry madara 15% | 922 MG | 92% |
| Cuku “Rashanci” 50% | 880 MG | 88% |
| Cuku "Roquefort" 50% | 740 MG | 74% |
| Kirim foda 42% | 700 MG | 70% |
| Gouda Cuku | 700 MG | 70% |
| Cuku “Rashanci” | 700 MG | 70% |
| Cuku “Suluguni” | 650 MG | 65% |
| Cuku (daga madarar shanu) | 630 MG | 63% |
| Cuku “Tsiran alade” | 630 MG | 63% |
| Cuku "Adygeysky" | 520 MG | 52% |
| Cuku “Camembert” | 510 MG | 51% |
| Feta Cuku | 493 MG | 49% |
| Salt | 368 MG | 37% |
| Sunflower tsaba (sunflower tsaba) | 367 MG | 37% |
| Madarar cakulan | 352 MG | 35% |
| Waken soya (hatsi) | 348 MG | 35% |
| Madara mai hade da sukari 5% | 317 MG | 32% |
| Madara mai hade da sukari mai mai mai kadan | 317 MG | 32% |
| Madara mai hade da sukari 8,5% | 307 MG | 31% |
| almonds | 273 MG | 27% |
| Cikakken cream tare da sukari 19% | 250 MG | 25% |
| Faski (kore) | 245 MG | 25% |
| Dill (ganye) | 223 MG | 22% |
| Ganyen sunflower | 211 MG | 21% |
| Chickpeas | 193 MG | 19% |
| Cokali foda | 193 MG | 19% |
| Mash | 192 MG | 19% |
| Hazelnuts | 188 MG | 19% |
| Ganyen Dandelion (ganye) | 187 MG | 19% |
| Tafarnuwa | 180 MG | 18% |
Duba cikakken samfurin kaya
| Basil (koren) | 177 MG | 18% |
| Cuku mai mai-mai | 166 MG | 17% |
| Apricots | 166 MG | 17% |
| Kifi 4% | 164 MG | 16% |
| Kifi 5% | 164 MG | 16% |
| Cuku gida 9% (m) | 164 MG | 16% |
| Abubuwan busasshen apricots | 160 MG | 16% |
| Cuku 11% | 160 MG | 16% |
| Ice cream | 159 MG | 16% |
| Alkama | 150 MG | 15% |
| Cuku 18% (m) | 150 MG | 15% |
| Wake (hatsi) | 150 MG | 15% |
| Ice cream sundae | 148 MG | 15% |
| 'Ya'yan ɓaure sun bushe | 144 MG | 14% |
| Kwai gwaiduwa | 136 MG | 14% |
| Matsakaicin curd ya kai kashi 16.5% | 135 MG | 14% |
| Madarar akuya | 134 MG | 13% |
| Persimmon | 127 MG | 13% |
| Kefir mara nauyi | 126 MG | 13% |
| Madara mai karancin mai | 126 MG | 13% |
| Yogurt mai-mai | 126 MG | 13% |
| Yogurt 1.5% | 124 MG | 12% |
| Yogurt 6% | 124 MG | 12% |
| Ryazhenka 1% | 124 MG | 12% |
| Ryazhenka 2,5% | 124 MG | 12% |
| Ryazhenka 4% | 124 MG | 12% |
| Gurasa mai yisti 6% | 124 MG | 12% |
| Yogurt 3,2% | 122 MG | 12% |
| Yogurt 6% mai daɗi | 122 MG | 12% |
| Acidophilus madara 1% | 120 MG | 12% |
| Acidophilus 3,2% | 120 MG | 12% |
| Acidophilus zuwa 3.2% mai dadi | 120 MG | 12% |
| Acidophilus mai kiba | 120 MG | 12% |
| 1% yogurt | 120 MG | 12% |
| Kefir 2.5% | 120 MG | 12% |
| Kefir 3.2% | 120 MG | 12% |
| Madarar Mare mara mai (daga madarar shanu) | 120 MG | 12% |
| Madara 1,5% | 120 MG | 12% |
| Madara 2,5% | 120 MG | 12% |
| Madara 3.2% | 120 MG | 12% |
| Madara 3,5% | 120 MG | 12% |
| Rukuni | 120 MG | 12% |
| Buttermilk | 120 MG | 12% |
| Cuku 2% | 120 MG | 12% |
| Curd | 120 MG | 12% |
| Yogurt 3,2% mai daɗi | 119 MG | 12% |
| Horseradish (tushe) | 119 MG | 12% |
| Varenets shine kashi 2.5% | 118 MG | 12% |
| Yogurt 1% | 118 MG | 12% |
| Yogurt 2.5% na | 118 MG | 12% |
| Yogurt 3,2% | 118 MG | 12% |
| Oats (hatsi) | 117 MG | 12% |
| Peach bushe | 115 MG | 12% |
| Gladed curds na 27.7% mai | 114 MG | 11% |
| Yogurt 1.5% 'ya'yan itace | 112 MG | 11% |
| Apples bushe | 111 MG | 11% |
| White namomin kaza, bushe | 107 MG | 11% |
| Pear bushe | 107 MG | 11% |
| Alayyafo (ganye) | 106 MG | 11% |
| Pistachios | 105 MG | 11% |
| Green albasa (alkalami) | 100 MG | 10% |
| Koumiss (daga madarar Mare) | 94 MG | 9% |
| Sha'ir (hatsi) | 93 MG | 9% |
| Kiristi 8% | 91 MG | 9% |
| Caviar jan caviar | 90 MG | 9% |
| Kiristi 10% | 90 MG | 9% |
| Kirim mai tsami 10% | 90 MG | 9% |
| Peas (harsashi) | 89 MG | 9% |
| gyada | 89 MG | 9% |
| Kirim mai tsami 15% | 88 MG | 9% |
| Leek | 87 MG | 9% |
| Kiristi 20% | 86 MG | 9% |
| Kiristi 25% | 86 MG | 9% |
| 35% kirim | 86 MG | 9% |
| Kirim mai tsami 20% | 86 MG | 9% |
| Kirim mai tsami 30% | 85 MG | 9% |
| Kirim mai tsami 25% | 84 MG | 8% |
| Lentils (hatsi) | 83 MG | 8% |
| Cress (ganye) | 81 MG | 8% |
| zabibi | 80 MG | 8% |
| Man sha'ir | 80 MG | 8% |
| Herring yana buƙatar kulawa | 80 MG | 8% |
| plums | 80 MG | 8% |
Abubuwan da ke cikin calcium a cikin samfuran kiwo:
| Product name | Abun cikin alli a cikin 100g | Yawan yawan bukatun yau da kullun |
| Acidophilus madara 1% | 120 MG | 12% |
| Acidophilus 3,2% | 120 MG | 12% |
| Acidophilus zuwa 3.2% mai dadi | 120 MG | 12% |
| Acidophilus mai kiba | 120 MG | 12% |
| Cuku (daga madarar shanu) | 630 MG | 63% |
| Varenets shine kashi 2.5% | 118 MG | 12% |
| Yogurt 1.5% | 124 MG | 12% |
| Yogurt 1.5% 'ya'yan itace | 112 MG | 11% |
| Yogurt 3,2% | 122 MG | 12% |
| Yogurt 3,2% mai daɗi | 119 MG | 12% |
| Yogurt 6% | 124 MG | 12% |
| Yogurt 6% mai daɗi | 122 MG | 12% |
| 1% yogurt | 120 MG | 12% |
| Kefir 2.5% | 120 MG | 12% |
| Kefir 3.2% | 120 MG | 12% |
| Kefir mara nauyi | 126 MG | 13% |
| Koumiss (daga madarar Mare) | 94 MG | 9% |
| Madarar Mare mara mai (daga madarar shanu) | 120 MG | 12% |
| Matsakaicin curd ya kai kashi 16.5% | 135 MG | 14% |
| Madara 1,5% | 120 MG | 12% |
| Madara 2,5% | 120 MG | 12% |
| Madara 3.2% | 120 MG | 12% |
| Madara 3,5% | 120 MG | 12% |
| Madarar akuya | 134 MG | 13% |
| Madara mai karancin mai | 126 MG | 13% |
| Madara mai hade da sukari 5% | 317 MG | 32% |
| Madara mai hade da sukari 8,5% | 307 MG | 31% |
| Madara mai hade da sukari mai mai mai kadan | 317 MG | 32% |
| Dry madara 15% | 922 MG | 92% |
| Madara foda 25% | 1000 MG | 100% |
| Madara tayi skim | 1155 MG | 116% |
| Ice cream | 159 MG | 16% |
| Ice cream sundae | 148 MG | 15% |
| Buttermilk | 120 MG | 12% |
| Yogurt 1% | 118 MG | 12% |
| Yogurt 2.5% na | 118 MG | 12% |
| Yogurt 3,2% | 118 MG | 12% |
| Yogurt mai-mai | 126 MG | 13% |
| Ryazhenka 1% | 124 MG | 12% |
| Ryazhenka 2,5% | 124 MG | 12% |
| Ryazhenka 4% | 124 MG | 12% |
| Gurasa mai yisti 6% | 124 MG | 12% |
| Kiristi 10% | 90 MG | 9% |
| Kiristi 20% | 86 MG | 9% |
| Kiristi 25% | 86 MG | 9% |
| 35% kirim | 86 MG | 9% |
| Kiristi 8% | 91 MG | 9% |
| Cikakken cream tare da sukari 19% | 250 MG | 25% |
| Kirim foda 42% | 700 MG | 70% |
| Kirim mai tsami 10% | 90 MG | 9% |
| Kirim mai tsami 15% | 88 MG | 9% |
| Kirim mai tsami 20% | 86 MG | 9% |
| Kirim mai tsami 25% | 84 MG | 8% |
| Kirim mai tsami 30% | 85 MG | 9% |
| Cuku "Adygeysky" | 520 MG | 52% |
| Cuku "Gollandskiy" 45% | 1000 MG | 100% |
| Cuku “Camembert” | 510 MG | 51% |
| Cukuwan Parmesan | 1184 MG | 118% |
| Cuku "Poshehonsky" 45% | 1000 MG | 100% |
| Cuku "Roquefort" 50% | 740 MG | 74% |
| Cuku “Rashanci” 50% | 880 MG | 88% |
| Cuku “Suluguni” | 650 MG | 65% |
| Feta Cuku | 493 MG | 49% |
| Cheddar Cuku 50% | 1000 MG | 100% |
| Swiss Cuku 50% | 930 MG | 93% |
| Gouda Cuku | 700 MG | 70% |
| Cuku mai mai-mai | 166 MG | 17% |
| Cuku “Tsiran alade” | 630 MG | 63% |
| Cuku “Rashanci” | 700 MG | 70% |
| Gladed curds na 27.7% mai | 114 MG | 11% |
| Cuku 11% | 160 MG | 16% |
| Cuku 18% (m) | 150 MG | 15% |
| Cuku 2% | 120 MG | 12% |
| Kifi 4% | 164 MG | 16% |
| Kifi 5% | 164 MG | 16% |
| Cuku gida 9% (m) | 164 MG | 16% |
| Curd | 120 MG | 12% |
Abubuwan da ke cikin calcium a cikin ƙwai da samfuran kwai:
| Product name | Abun cikin alli a cikin 100g | Yawan yawan bukatun yau da kullun |
| Qwai mai gina jiki | 10 MG | 1% |
| Kwai gwaiduwa | 136 MG | 14% |
| Cokali foda | 193 MG | 19% |
| Kwai kaza | 55 MG | 6% |
| Quail kwai | 54 MG | 5% |
Abincin calcium cikin kwayoyi da tsaba:
| Product name | Abun cikin alli a cikin 100g | Yawan yawan bukatun yau da kullun |
| kirki | 76 MG | 8% |
| gyada | 89 MG | 9% |
| Acorns, bushe | 54 MG | 5% |
| Pine kwayoyi | 16 MG | 2% |
| Cashews | 47 MG | 5% |
| Sesame | 1474 MG | 147% |
| almonds | 273 MG | 27% |
| Sunflower tsaba (sunflower tsaba) | 367 MG | 37% |
| Pistachios | 105 MG | 11% |
| Hazelnuts | 188 MG | 19% |
Abincin calcium cikin nama, kifi da abincin teku:
| Product name | Abun cikin alli a cikin 100g | Yawan yawan bukatun yau da kullun |
| Roach | 40 MG | 4% |
| Kifi | 20 MG | 2% |
| Caviar jan caviar | 90 MG | 9% |
| Farashin ROE | 35 MG | 4% |
| Caviar baƙin granular | 55 MG | 6% |
| squid | 40 MG | 4% |
| Fama | 45 MG | 5% |
| Kum | 20 MG | 2% |
| Wurin baltic | 50 MG | 5% |
| Filin Caspian | 60 MG | 6% |
| jatan lande | 70 MG | 7% |
| Kuka | 25 MG | 3% |
| Salmon Atlantika (kifin) | 15 MG | 2% |
| Selsasa | 50 MG | 5% |
| Pollock | 40 MG | 4% |
| kafilin | 30 MG | 3% |
| Nama (Turkiyya) | 12 MG | 1% |
| Nama (zomo) | 20 MG | 2% |
| Nama (kaza) | 16 MG | 2% |
| Nama (broiler kaji) | 14 MG | 1% |
| kwasfa | 40 MG | 4% |
| Rukuni | 120 MG | 12% |
| Kogin Perch | 50 MG | 5% |
| Sturgeon | 50 MG | 5% |
| Halibut | 30 MG | 3% |
| Haddock | 20 MG | 2% |
| Naman sa | 13 MG | 1% |
| Ciwon daji | 55 MG | 6% |
| Carp | 35 MG | 4% |
| Herring | 20 MG | 2% |
| Kiwan ganyayyaki | 60 MG | 6% |
| Ganye durƙusad | 60 MG | 6% |
| Herring yana buƙatar kulawa | 80 MG | 8% |
| Mackerel | 40 MG | 4% |
| Som | 50 MG | 5% |
| Mackerel | 65 MG | 7% |
| Kwatsam | 35 MG | 4% |
| kwasfa | 25 MG | 3% |
| tuna | 30 MG | 3% |
| Acne | 20 MG | 2% |
| kawa | 60 MG | 6% |
| Na baya | 30 MG | 3% |
| Pike | 40 MG | 4% |
Abubuwan da ke cikin calcium na hatsi, samfuran hatsi da ƙwaya:
| Product name | Abun cikin alli a cikin 100g | Yawan yawan bukatun yau da kullun |
| Peas (harsashi) | 89 MG | 9% |
| Koren wake (sabo) | 26 MG | 3% |
| Buckwheat (hatsi) | 70 MG | 7% |
| Buckwheat (hatsi) | 20 MG | 2% |
| Buckwheat (marar tushe) | 20 MG | 2% |
| Masarar masara | 20 MG | 2% |
| semolina | 20 MG | 2% |
| Gilashin idanu | 64 MG | 6% |
| Lu'u-lu'u lu'u-lu'u | 38 MG | 4% |
| Alkama | 40 MG | 4% |
| Groats na hulɗar gero (goge) | 27 MG | 3% |
| Man sha'ir | 80 MG | 8% |
| Macaroni daga gari na daraja 1 | 25 MG | 3% |
| Taliya daga gari V / s | 19 MG | 2% |
| Mash | 192 MG | 19% |
| Buckwheat gari | 41 MG | 4% |
| Garin masara | 20 MG | 2% |
| Oat gari | 56 MG | 6% |
| Oat gari (oatmeal) | 58 MG | 6% |
| Garin alkama na aji 1 | 24 MG | 2% |
| Alkama garin alkama na 2 | 32 MG | 3% |
| Fulawa | 18 MG | 2% |
| Fuskar Fure | 39 MG | 4% |
| Gwanin fure | 34 MG | 3% |
| Gwanin hatsin hatsi | 43 MG | 4% |
| Fure hatsin hatsi | 19 MG | 2% |
| Gari | 20 MG | 2% |
| Chickpeas | 193 MG | 19% |
| Oats (hatsi) | 117 MG | 12% |
| oat bran | 58 MG | 6% |
| Alkama | 150 MG | 15% |
| Alkama (hatsi, iri-iri masu taushi) | 54 MG | 5% |
| Alkama (hatsi, wahala) | 62 MG | 6% |
| Shinkafa (hatsi) | 40 MG | 4% |
| Rye (hatsi) | 59 MG | 6% |
| Waken soya (hatsi) | 348 MG | 35% |
| Wake (hatsi) | 150 MG | 15% |
| Wake (kayan lambu) | 65 MG | 7% |
| Oat flakes "Hercules" | 52 MG | 5% |
| Lentils (hatsi) | 83 MG | 8% |
| Sha'ir (hatsi) | 93 MG | 9% |
Abin da ke cikin alli a cikin 'ya'yan itatuwa, kayan marmari da ganye:
| Product name | Abun cikin alli a cikin 100g | Yawan yawan bukatun yau da kullun |
| Apricot | 28 MG | 3% |
| avocado | 12 MG | 1% |
| Quince | 23 MG | 2% |
| plum | 27 MG | 3% |
| Abarba | 16 MG | 2% |
| Orange | 34 MG | 3% |
| Kankana | 14 MG | 1% |
| Basil (koren) | 177 MG | 18% |
| Eggplant | 15 MG | 2% |
| Cranberries | 25 MG | 3% |
| Rutabaga | 40 MG | 4% |
| inabi | 30 MG | 3% |
| Cherry | 37 MG | 4% |
| blueberries | 16 MG | 2% |
| Garnet | 10 MG | 1% |
| Garehul | 23 MG | 2% |
| Pear | 19 MG | 2% |
| guna | 16 MG | 2% |
| BlackBerry | 30 MG | 3% |
| strawberries | 40 MG | 4% |
| Ginger (tushe) | 16 MG | 2% |
| 'Ya'yan ɓaure | 35 MG | 4% |
| Zucchini | 15 MG | 2% |
| Kabeji | 48 MG | 5% |
| Broccoli | 47 MG | 5% |
| Brussels sprouts | 34 MG | 3% |
| Kohlrabi | 46 MG | 5% |
| Kabeji, ja, | 53 MG | 5% |
| Kabeji | 77 MG | 8% |
| Savoy kabeji | 15 MG | 2% |
| Farin kabeji | 26 MG | 3% |
| dankali | 10 MG | 1% |
| kiwi | 40 MG | 4% |
| Cilantro (kore) | 67 MG | 7% |
| Cranberry | 14 MG | 1% |
| Cress (ganye) | 81 MG | 8% |
| Guzberi | 22 MG | 2% |
| Lemun tsami | 40 MG | 4% |
| Ganyen Dandelion (ganye) | 187 MG | 19% |
| Green albasa (alkalami) | 100 MG | 10% |
| Leek | 87 MG | 9% |
| Albasa | 31 MG | 3% |
| Rasberi | 40 MG | 4% |
| Mango | 11 MG | 1% |
| Mandarin | 35 MG | 4% |
| Karas | 27 MG | 3% |
| Cloudberry | 15 MG | 2% |
| Gudun ruwa | 40 MG | 4% |
| Tekun buckthorn | 22 MG | 2% |
| Kokwamba | 23 MG | 2% |
| Gwanda | 20 MG | 2% |
| Fern | 32 MG | 3% |
| Parsnip (tushe) | 27 MG | 3% |
| peach | 20 MG | 2% |
| Faski (kore) | 245 MG | 25% |
| Faski (tushe) | 57 MG | 6% |
| Tumatir (tumatir) | 14 MG | 1% |
| Rhubarb (ganye) | 44 MG | 4% |
| Radishes | 39 MG | 4% |
| Black radish | 35 MG | 4% |
| Turnips | 49 MG | 5% |
| Rowan ja | 42 MG | 4% |
| aroniya | 28 MG | 3% |
| Letas (ganye) | 77 MG | 8% |
| beets | 37 MG | 4% |
| Celery (kore) | 72 MG | 7% |
| Celery (tushe) | 63 MG | 6% |
| lambatu | 20 MG | 2% |
| Farin currants | 36 MG | 4% |
| Jan currants | 36 MG | 4% |
| Black currants | 36 MG | 4% |
| Bishiyar asparagus (kore) | 21 MG | 2% |
| Urushalima artichoke | 20 MG | 2% |
| Suman | 25 MG | 3% |
| Dill (ganye) | 223 MG | 22% |
| feijoa | 17 MG | 2% |
| Horseradish (tushe) | 119 MG | 12% |
| Persimmon | 127 MG | 13% |
| Cherry | 33 MG | 3% |
| blueberries | 16 MG | 2% |
| Tafarnuwa | 180 MG | 18% |
| briyar | 28 MG | 3% |
| Alayyafo (ganye) | 106 MG | 11% |
| Zobo (ganye) | 47 MG | 5% |
| apples | 16 MG | 2% |
Abincin alli na shirye-shiryen abinci da kayan marmari:
| Sunan tasa | Abun cikin alli a cikin 100g | Yawan yawan bukatun yau da kullun |
| Halva tahini-gyada | 465 MG | 47% |
| Madarar cakulan | 352 MG | 35% |
| Fesa a cikin mai (gwangwani) | 300 MG | 30% |
| Ruwa ya bushe | 274 MG | 27% |
| Ganyen sunflower | 211 MG | 21% |
| Kuka ya sha taba | 205 MG | 21% |
| Gwoza salatin tare da cuku da tafarnuwa | 187 MG | 19% |
| Salmon ruwan hoda (gwangwani) | 185 MG | 19% |
| Manna cakulan | 174 MG | 17% |
| Perch ya sha taba | 150 MG | 15% |
| Alewa iris | 140 MG | 14% |
| Gurasar cuku na cuku maras nama | 132 MG | 13% |
| Perch soyayyen | 127 MG | 13% |
| Kabeji ya dahu | 125 MG | 13% |
| Gurasa tare da karas | 116 MG | 12% |
| Cuku cuku mai ƙananan kitse | 113 MG | 11% |
| Zucchini ya gasa | 111 MG | 11% |
| Sprats mai kyafaffen zafi | 110 MG | 11% |
| Cake almond | 110 MG | 11% |
| Gurasar alkama duka | 107 MG | 11% |
| Kyafaffen bream | 102 MG | 10% |
| Salatin na kore albasa | 97 MG | 10% |
| Anchovy gishiri | 91 MG | 9% |
| Gasa kabeji | 89 MG | 9% |
| Salted sprat tare da albasa da man shanu | 87 MG | 9% |
| Gasar almond | 86 MG | 9% |
| Kabewar pumkin | 85 MG | 9% |
| omelette | 81 MG | 8% |
| Sanya mackerel mai sanyi | 80 MG | 8% |
| Mackerel ya soya | 80 MG | 8% |
| Cookies almon | 76 MG | 8% |
| Ragwan malalaci sun tafasa | 74 MG | 7% |
| Gasa namomin kaza | 72 MG | 7% |
| Soyayyen albasa | 69 MG | 7% |
| Buns madara | 67 MG | 7% |
| Cheesecake | 65 MG | 7% |
| Cod kyafaffen | 65 MG | 7% |
| Cutlets na cod | 64 MG | 6% |
| Lapshevnik tare da cuku na gida | 64 MG | 6% |
| Rukuni sun tafasa | 64 MG | 6% |
| Herring kyafaffen | 63 MG | 6% |
| Mashed kabewa | 62 MG | 6% |
| Cutlets kabeji | 61 MG | 6% |
| Miyar alayyahu | 61 MG | 6% |
| Ciwon daji kogin ya tafasa | 60 MG | 6% |
| Kabejin casserole | 59 MG | 6% |
| Miyan miya da taliya | 59 MG | 6% |
| Gwai ƙura | 59 MG | 6% |
| Tabewar kabeji | 58 MG | 6% |
| Milk miya da shinkafa | 58 MG | 6% |
| dumplings | 57 MG | 6% |
| Salatin radish | 56 MG | 6% |
| Gwoza burgers | 55 MG | 6% |
| Stearin stew | 53 MG | 5% |
| Salatin daga sauerkraut | 51 MG | 5% |
| Cake puff | 51 MG | 5% |
| Kayan marmari | 49 MG | 5% |
| Pudding kabewa | 49 MG | 5% |
| Ganye tare da albasa | 49 MG | 5% |
| Sauerkraut | 48 MG | 5% |
| Pike ta tafasa | 48 MG | 5% |
| Bun da yawa a cikin adadin kuzari | 47 MG | 5% |
| Peas tafasa | 47 MG | 5% |
| Perch gasa | 47 MG | 5% |
| Gurasa Borodino | 47 MG | 5% |
| Cod soyayyen | 46 MG | 5% |
| Salatin farin kabeji | 46 MG | 5% |
| Pike ta tafasa | 46 MG | 5% |
| Kifin kifi ya soya | 45 MG | 5% |
| Sabuwar salatin tumatir | 45 MG | 5% |
| Beets tafasa | 45 MG | 5% |
| Chocolate | 45 MG | 5% |
| Jam daga tangerines | 44 MG | 4% |
| A eggplant caviar (gwangwani) | 43 MG | 4% |
| Masarar gwangwani | 42 MG | 4% |
| Pankkin pancakes | 42 MG | 4% |
| Ruden shinkafa | 42 MG | 4% |
| Schnitzel kabeji | 42 MG | 4% |
| Miya da zobo | 42 MG | 4% |
| Caviar squash (gwangwani) | 41 MG | 4% |
| Karas | 41 MG | 4% |
| Cookies dogon | 41 MG | 4% |
| Salatin farin kabeji | 41 MG | 4% |
| Gishiri mai ruwan hoda | 40 MG | 4% |
| Namomin kaza a cikin soyayyen mai a cikin kayan lambu | 40 MG | 4% |
| Carp soyayyen | 40 MG | 4% |
| Madara tsiran alade | 40 MG | 4% |
Kamar yadda ake gani daga tebura, mafi wadatar kayan alli shine sesame - kawai gram 68 na waɗannan tsaba suna ba da adadin yau da kullun na 1000 MG na calcium. Har ila yau, game da tsaba ban da sesame tsaba, ya kamata ku kula da iri sunflower - 100 grams ya fi kashi uku na darajar yau da kullum na calcium. Kusan duk samfuran kiwo sun mamaye saman layin tebur, amma akwai shugabannin bayyanannu: an lura da mafi girman abun ciki na alli a cikin madara mai foda da kitse mai abun ciki 45% -50%.