Magnesium a cikin abinci (tebur)

Wadannan teburin ana karbar su ne ta hanyar matsakaitan bukatun yau da kullun na magnesium daidai yake da 400 MG Shafin "Kashi na yawan abin da ake bukata a kowace rana" yana nuna kashi dari na giram 100 na samfurin suna biyan bukatun mutum na yau da kullum na magnesium

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ABUBUWAN DA AKAYI A MAGNESIUM:

Product name	Abun cikin magnesium a cikin 100g	Yawan yawan bukatun yau da kullun
Sesame	540 MG	135%
Alkama	448 MG	112%
Sunflower tsaba (sunflower tsaba)	317 MG	79%
Cashews	270 MG	68%
Buckwheat (hatsi)	258 MG	65%
Pine kwayoyi	251 MG	63%
Buckwheat gari	251 MG	63%
oat bran	235 MG	59%
almonds	234 MG	59%
Waken soya (hatsi)	226 MG	57%
Buckwheat (marar tushe)	200 MG	50%
kirki	182 MG	46%
Ganyen sunflower	178 MG	45%
Mash	174 MG	44%
Gudun ruwa	170 MG	43%
Madara tayi skim	160 MG	40%
Hazelnuts	160 MG	40%
Buckwheat (hatsi)	150 MG	38%
Sha'ir (hatsi)	150 MG	38%
Dry madara 15%	139 MG	35%
Oats (hatsi)	135 MG	34%
Chocolate	133 MG	33%
Caviar jan caviar	129 MG	32%
Oat flakes "Hercules"	129 MG	32%
Chickpeas	126 MG	32%
Pistachios	121 MG	30%
gyada	120 MG	30%
Rye (hatsi)	120 MG	30%

Duba cikakken samfurin kaya

Abun cikin magnesium a cikin kwayoyi da tsaba:

Product name	Abun cikin magnesium a cikin 100g	Yawan yawan bukatun yau da kullun
kirki	182 MG	46%
gyada	120 MG	30%
Acorns, bushe	82 MG	21%
Pine kwayoyi	251 MG	63%
Cashews	270 MG	68%
Sesame	540 MG	135%
almonds	234 MG	59%
Sunflower tsaba (sunflower tsaba)	317 MG	79%
Pistachios	121 MG	30%
Hazelnuts	160 MG	40%

Abubuwan da ke cikin magnesium na hatsi, samfuran hatsi da hatsi:

Product name	Abun cikin magnesium a cikin 100g	Yawan yawan bukatun yau da kullun
Peas (harsashi)	88 MG	22%
Koren wake (sabo)	38 MG	10%
Buckwheat (hatsi)	258 MG	65%
Buckwheat (hatsi)	150 MG	38%
Buckwheat (marar tushe)	200 MG	50%
Masarar masara	30 MG	8%
semolina	18 MG	5%
Gilashin idanu	116 MG	29%
Lu'u-lu'u lu'u-lu'u	40 MG	10%
Alkama	60 MG	15%
Groats na hulɗar gero (goge)	83 MG	21%
Rice	50 MG	13%
Man sha'ir	50 MG	13%
Masara mai dadi	37 MG	9%
Macaroni daga gari na daraja 1	45 MG	11%
Taliya daga gari V / s	76 MG	19%
Mash	174 MG	44%
Buckwheat gari	251 MG	63%
Garin masara	30 MG	8%
Oat gari	110 MG	28%
Oat gari (oatmeal)	111 MG	28%
Garin alkama na aji 1	44 MG	11%
Alkama garin alkama na 2	73 MG	18%
Fulawa	16 MG	4%
Fuskar Fure	94 MG	24%
Gwanin fure	60 MG	15%
Gwanin hatsin hatsi	75 MG	19%
Fure hatsin hatsi	25 MG	6%
Gari	30 MG	8%
Chickpeas	126 MG	32%
Oats (hatsi)	135 MG	34%
oat bran	235 MG	59%
Alkama	448 MG	112%
Alkama (hatsi, iri-iri masu taushi)	108 MG	27%
Alkama (hatsi, wahala)	114 MG	29%
Shinkafa (hatsi)	116 MG	29%
Rye (hatsi)	120 MG	30%
Waken soya (hatsi)	226 MG	57%
Wake (hatsi)	103 MG	26%
Wake (kayan lambu)	26 MG	7%
Oat flakes "Hercules"	129 MG	32%
Lentils (hatsi)	80 MG	20%
Sha'ir (hatsi)	150 MG	38%

Magnesium abun ciki a cikin 'ya'yan itatuwa da' ya'yan itace:

Product name	Abun cikin magnesium a cikin 100g	Yawan yawan bukatun yau da kullun
Apricot	8 MG	2%
avocado	29 MG	7%
Quince	14 MG	4%
plum	21 MG	5%
Abarba	11 MG	3%
Orange	13 MG	3%
Kankana	12 MG	3%
Ayaba	42 MG	11%
Cranberries	7 MG	2%
inabi	17 MG	4%
Cherry	26 MG	7%
blueberries	7 MG	2%
Garehul	10 MG	3%
Pear	12 MG	3%
Binne	30 MG	8%
guna	13 MG	3%
BlackBerry	29 MG	7%
strawberries	18 MG	5%
'Ya'yan ɓaure	17 MG	4%
kiwi	25 MG	6%
Cranberry	15 MG	4%
Guzberi	9 MG	2%
Lemun tsami	12 MG	3%
Rasberi	22 MG	6%
Mango	10 MG	3%
Mandarin	11 MG	3%
Cloudberry	29 MG	7%
Nectarine	9 MG	2%
Tekun buckthorn	30 MG	8%
Gwanda	21 MG	5%
peach	16 MG	4%
Garehul	6 MG	2%
Rowan ja	33 MG	8%
aroniya	14 MG	4%
lambatu	9 MG	2%
Farin currants	9 MG	2%
Jan currants	17 MG	4%
Black currants	31 MG	8%
feijoa	9 MG	2%
Persimmon	56 MG	14%
Cherry	24 MG	6%
blueberries	6 MG	2%
briyar	8 MG	2%
apples	9 MG	2%

Abincin magnesium a cikin kayan lambu da ganye:

Product name	Abun cikin magnesium a cikin 100g	Yawan yawan bukatun yau da kullun
Basil (koren)	64 MG	16%
Eggplant	9 MG	2%
Rutabaga	14 MG	4%
Ginger (tushe)	43 MG	11%
Zucchini	9 MG	2%
Kabeji	16 MG	4%
Broccoli	21 MG	5%
Brussels sprouts	40 MG	10%
Kohlrabi	30 MG	8%
Kabeji, ja,	16 MG	4%
Kabeji	13 MG	3%
Savoy kabeji	9 MG	2%
Farin kabeji	17 MG	4%
dankali	23 MG	6%
Cilantro (kore)	26 MG	7%
Cress (ganye)	38 MG	10%
Ganyen Dandelion (ganye)	36 MG	9%
Green albasa (alkalami)	18 MG	5%
Leek	10 MG	3%
Albasa	14 MG	4%
Karas	38 MG	10%
Gudun ruwa	170 MG	43%
Kokwamba	14 MG	4%
Fern	34 MG	9%
Parsnip (tushe)	22 MG	6%
Barkono mai zaki (Bulgaria)	7 MG	2%
Faski (kore)	85 MG	21%
Faski (tushe)	22 MG	6%
Tumatir (tumatir)	20 MG	5%
Rhubarb (ganye)	17 MG	4%
Radishes	13 MG	3%
Black radish	22 MG	6%
Turnips	17 MG	4%
Letas (ganye)	40 MG	10%
beets	22 MG	6%
Celery (kore)	50 MG	13%
Celery (tushe)	33 MG	8%
Bishiyar asparagus (kore)	20 MG	5%
Urushalima artichoke	12 MG	3%
Suman	14 MG	4%
Dill (ganye)	70 MG	18%
Horseradish (tushe)	36 MG	9%
Tafarnuwa	30 MG	8%
Alayyafo (ganye)	82 MG	21%
Zobo (ganye)	85 MG	21%

Abincin magnesium a cikin busassun 'ya'yan itace:

Product name	Abun cikin magnesium a cikin 100g	Yawan yawan bukatun yau da kullun
Pear bushe	66 MG	17%
zabibi	42 MG	11%
'Ya'yan ɓaure sun bushe	59 MG	15%
Abubuwan busasshen apricots	105 MG	26%
Peach bushe	92 MG	23%
Apricots	109 MG	27%
Dates	69 MG	17%
plums	102 MG	26%
Apples bushe	30 MG	8%

Magnesium abun ciki a cikin namomin kaza:

Product name	Abun cikin magnesium a cikin 100g	Yawan yawan bukatun yau da kullun
Namomin kaza	18 MG	5%
Ginger na naman kaza	8 MG	2%
Naman kaza Morel	19 MG	5%
Farin kaza	15 MG	4%
White namomin kaza, bushe	102 MG	26%
Naman kaza Chanterelle	7 MG	2%
Namomin kaza	20 MG	5%
Namomin kaza boletus	15 MG	4%
Namomin kaza aspen namomin kaza	16 MG	4%
Namomin kaza Russula	11 MG	3%
Namomin kaza	15 MG	4%
Shiitake namomin kaza	20 MG	5%

Abincin magnesium a cikin nama, kifi da abincin teku:

Product name	Abun cikin magnesium a cikin 100g	Yawan yawan bukatun yau da kullun
Roach	25 MG	6%
Kifi	30 MG	8%
Caviar jan caviar	129 MG	32%
Farashin ROE	35 MG	9%
Caviar baƙin granular	37 MG	9%
squid	90 MG	23%
Fama	35 MG	9%
Kum	30 MG	8%
Wurin baltic	35 MG	9%
Filin Caspian	35 MG	9%
jatan lande	50 MG	13%
Kuka	30 MG	8%
Salmon Atlantika (kifin)	25 MG	6%
Selsasa	30 MG	8%
Pollock	55 MG	14%
kafilin	30 MG	8%
Nama (rago)	20 MG	5%
Nama (naman sa)	22 MG	6%
Nama (Turkiyya)	19 MG	5%
Nama (zomo)	25 MG	6%
Nama (kaza)	18 MG	5%
Nama (naman alade)	20 MG	5%
Nama (naman alade)	24 MG	6%
Nama (broiler kaji)	19 MG	5%
kwasfa	40 MG	10%
Rukuni	60 MG	15%
Kogin Perch	30 MG	8%
Sturgeon	75 MG	19%
Halibut	60 MG	15%
Naman sa	18 MG	5%
Haddock	35 MG	9%
Naman sa	18 MG	5%
Ciwon daji	25 MG	6%
Carp	25 MG	6%
Herring	20 MG	5%
Kiwan ganyayyaki	30 MG	8%
Ganye durƙusad	30 MG	8%
Herring yana buƙatar kulawa	40 MG	10%
Mackerel	50 MG	13%
Som	20 MG	5%
Mackerel	40 MG	10%
Kwatsam	25 MG	6%
kwasfa	30 MG	8%
tuna	30 MG	8%
Acne	30 MG	8%
kawa	40 MG	10%
Na baya	35 MG	9%
Pike	35 MG	9%

Abubuwan da ke cikin magnesium a cikin samfuran kiwo:

Product name	Abun cikin magnesium a cikin 100g	Yawan yawan bukatun yau da kullun
Acidophilus madara 1%	15 MG	4%
Acidophilus 3,2%	15 MG	4%
Acidophilus zuwa 3.2% mai dadi	15 MG	4%
Acidophilus mai kiba	15 MG	4%
Cuku (daga madarar shanu)	24 MG	6%
Varenets shine kashi 2.5%	16 MG	4%
Yogurt 1.5%	15 MG	4%
Yogurt 1.5% 'ya'yan itace	13 MG	3%
Yogurt 3,2%	15 MG	4%
Yogurt 3,2% mai daɗi	14 MG	4%
Yogurt 6%	14 MG	4%
Yogurt 6% mai daɗi	14 MG	4%
1% yogurt	14 MG	4%
Kefir 2.5%	14 MG	4%
Kefir 3.2%	14 MG	4%
Kefir mara nauyi	15 MG	4%
Koumiss (daga madarar Mare)	25 MG	6%
Madarar Mare mara mai (daga madarar shanu)	14 MG	4%
Matsakaicin curd ya kai kashi 16.5%	23 MG	6%
Madara 1,5%	14 MG	4%
Madara 2,5%	14 MG	4%
Madara 3.2%	14 MG	4%
Madara 3,5%	14 MG	4%
Madarar akuya	14 MG	4%
Madara mai karancin mai	15 MG	4%
Madara mai hade da sukari 5%	34 MG	9%
Madara mai hade da sukari 8,5%	34 MG	9%
Madara mai hade da sukari mai mai mai kadan	34 MG	9%
Dry madara 15%	139 MG	35%
Madara foda 25%	119 MG	30%
Madara tayi skim	160 MG	40%
Ice cream	21 MG	5%
Ice cream sundae	22 MG	6%
Buttermilk	18 MG	5%
Yogurt 1%	16 MG	4%
Yogurt 2.5% na	16 MG	4%
Yogurt 3,2%	16 MG	4%
Yogurt mai-mai	15 MG	4%
Ryazhenka 1%	14 MG	4%
Ryazhenka 2,5%	14 MG	4%
Ryazhenka 4%	14 MG	4%
Gurasa mai yisti 6%	14 MG	4%
Kiristi 10%	10 MG	3%
Kiristi 20%	8 MG	2%
Kiristi 25%	8 MG	2%
35% kirim	7 MG	2%
Kiristi 8%	10 MG	3%
Cikakken cream tare da sukari 19%	36 MG	9%
Kirim foda 42%	80 MG	20%
Kirim mai tsami 10%	10 MG	3%
Kirim mai tsami 15%	9 MG	2%
Kirim mai tsami 20%	8 MG	2%
Kirim mai tsami 25%	8 MG	2%
Kirim mai tsami 30%	7 MG	2%
Cuku "Adygeysky"	25 MG	6%
Cuku "Gollandskiy" 45%	55 MG	14%
Cuku “Camembert”	15 MG	4%
Cukuwan Parmesan	44 MG	11%
Cuku "Poshehonsky" 45%	45 MG	11%
Cuku "Roquefort" 50%	40 MG	10%
Cuku “Rashanci” 50%	35 MG	9%
Cuku “Suluguni”	35 MG	9%
Feta Cuku	19 MG	5%
Cheddar Cuku 50%	54 MG	14%
Swiss Cuku 50%	45 MG	11%
Gouda Cuku	29 MG	7%
Cuku mai mai-mai	23 MG	6%
Cuku “Tsiran alade”	30 MG	8%
Cuku “Rashanci”	33 MG	8%
Gladed curds na 27.7% mai	39 MG	10%
Cuku 11%	23 MG	6%
Cuku 18% (m)	23 MG	6%
Cuku 2%	24 MG	6%
Kifi 4%	23 MG	6%
Kifi 5%	23 MG	6%
Cuku gida 9% (m)	23 MG	6%
Curd	24 MG	6%

Abubuwan da ke cikin magnesium a cikin ƙwai da samfuran kwai:

Product name	Abun cikin magnesium a cikin 100g	Yawan yawan bukatun yau da kullun
Qwai mai gina jiki	9 MG	2%
Kwai gwaiduwa	15 MG	4%
Cokali foda	42 MG	11%
Kwai kaza	12 MG	3%
Quail kwai	32 MG	8%

Abincin magnesium a cikin abinci mai daɗi da kayan marmari:

Sunan tasa	Abun cikin magnesium a cikin 100g	Yawan yawan bukatun yau da kullun
Halva tahini-gyada	243 MG	61%
Ganyen sunflower	178 MG	45%
Chocolate	133 MG	33%
Candy	99 MG	25%
Gurasar alkama duka	82 MG	21%
Gasar almond	73 MG	18%
Madarar cakulan	68 MG	17%
Buckwheat porridge (daga hatsi, ƙasa)	67 MG	17%
Perch ya sha taba	66 MG	17%
Cookies almon	64 MG	16%
Gurasa tare da bran	63 MG	16%
Perch soyayyen	61 MG	15%
Cake almond	60 MG	15%
Manna cakulan	59 MG	15%
Gwoza burgers	57 MG	14%
Salmon ruwan hoda (gwangwani)	56 MG	14%
Herring kyafaffen	55 MG	14%
Gurasa, hatsi	55 MG	14%
Fesa a cikin mai (gwangwani)	55 MG	14%
Sprats mai kyafaffen zafi	51 MG	13%
Anchovy gishiri	51 MG	13%
Cod hanta (abincin gwangwani)	50 MG	13%
Manna tumatir	50 MG	13%
Cod kyafaffen	50 MG	13%
Gurasa Borodino	49 MG	12%
Sanya mackerel mai sanyi	48 MG	12%
Gurasar alkama (garin gari duka)	47 MG	12%
Gurasar our country	47 MG	12%
Karas	46 MG	12%
Ruwa ya bushe	46 MG	12%
Namomin kaza a cikin soyayyen mai a cikin kayan lambu	44 MG	11%
Kyafaffen bream	43 MG	11%
Peas tafasa	42 MG	11%
Karas ɗin casserole	42 MG	11%
Marshmallows a cikin cakulan	41 MG	10%
Perch gasa	41 MG	10%
Mackerel ya soya	41 MG	10%
Mackerel a cikin mai (gwangwani)	40 MG	10%
Marmalade a cikin cakulan	39 MG	10%
Straws mai dadi	38 MG	10%
Kifin kifi ya soya	37 MG	9%
Dumplings da tafarnuwa	37 MG	9%
Salted sprat tare da albasa da man shanu	36 MG	9%
Bun da yawa a cikin adadin kuzari	34 MG	9%
Karas ya tafasa	34 MG	9%
Kankana	33 MG	8%
Miyar alayyahu	33 MG	8%
Gurasar Hearth (gari na 1)	33 MG	8%
Gurasar alkama (gari na 1)	33 MG	8%
Kabewar pumkin	32 MG	8%
Cutlets na cod	32 MG	8%
Kuka ya sha taba	32 MG	8%
Cod soyayyen	31 MG	8%
Ciwon daji kogin ya tafasa	31 MG	8%
Tsiran alade	30 MG	8%
Soyayyen albasa	30 MG	8%
Gurasar cuku na cuku maras nama	30 MG	8%
Pike ta tafasa	30 MG	8%
Gishiri mai ruwan hoda	29 MG	7%
Gurasar daga hatsi flakes Hercules	29 MG	7%
oatmeal	29 MG	7%
Chum kifin gishiri	29 MG	7%
Gasa namomin kaza	28 MG	7%
Dankalin zrazy	28 MG	7%
Gwoza salatin tare da cuku da tafarnuwa	28 MG	7%
Gurasa tare da karas	28 MG	7%
Cod gasa	28 MG	7%
Miya da zobo	28 MG	7%
Soyayyen dankali	27 MG	7%
Tsiran Brunswick	27 MG	7%
Tsiran alade	27 MG	7%
Raggout na kayan lambu	27 MG	7%
Dankalin turawa	26 MG	7%
Beets tafasa	26 MG	7%
Stearin stew	26 MG	7%
Kankana	25 MG	6%
Farauta tsiran alade	25 MG	6%
Crackers tare da bran	25 MG	6%
Salatin radish	25 MG	6%
Sabuwar salatin tumatir tare da barkono mai zaki	25 MG	6%
Cod soyayyen	25 MG	6%
Tuna a cikin mai (gwangwani)	25 MG	6%
Gurasa Riga	25 MG	6%
Alkama	24 MG	6%
Gurasar dankalin turawa	24 MG	6%
Patties soyayyen da kabeji	24 MG	6%
Cod ya dahu	24 MG	6%
Cuku cuku mai ƙananan kitse	23 MG	6%
Dankalin turawa	23 MG	6%
Carp soyayyen	23 MG	6%
Moskovskaya tsiran alade (kyafaffen)	23 MG	6%
Cutlets kabeji	23 MG	6%
Rukuni sun tafasa	23 MG	6%
Ganye tare da albasa	23 MG	6%
dumplings	22 MG	6%
Soyayyen namomin kaza da dankali	22 MG	6%
Boiled dankali	22 MG	6%
Tsiran alade	22 MG	6%
Green peas (abincin gwangwani)	21 MG	5%
Dankali stewed da namomin kaza	21 MG	5%
Gero	21 MG	5%
Naman alade tsiran alade (dafa shi)	21 MG	5%
Madara tsiran alade	21 MG	5%
Gwoza mai gwoza	21 MG	5%
Pike ta tafasa	21 MG	5%
Kayan marmari	20 MG	5%
Kabejin casserole	20 MG	5%
Cuku cuku casserole shinkafa	20 MG	5%
Tabewar kabeji	20 MG	5%
Tsiran alade	20 MG	5%
Kukis na sukari	20 MG	5%
Kukis na sukari	20 MG	5%
Mashed dankali	20 MG	5%
tsiran alade	20 MG	5%