Contents
- ABUBUWAN DA AKAYI A VITAMIN B9:
- Duba cikakken samfurin kaya
- Abubuwan da ke cikin bitamin B9 a cikin samfuran madara da samfuran kwai:
- Vitamin B9 a cikin nama, kifi da abincin teku:
- Vitamin B9 a cikin hatsi, samfuran hatsi da kayan masarufi:
- Vitamin B9 a cikin kwayoyi da tsaba:
- Vitamin B9 a cikin 'ya'yan itatuwa, kayan marmari, busassun' ya'yan itatuwa:
- Vitamin B9 a cikin namomin kaza:
Ana karɓar waɗannan tebur ta matsakaicin buƙatun yau da kullun don bitamin B9 shine 400 mcg. Shagon "Kashi na bukatun yau da kullun" yana nuna adadin gram 100 na samfurin ya gamsar da bukatun yau da kullun na ɗan adam na bitamin B9 (folic acid).
ABUBUWAN DA AKAYI A VITAMIN B9:
| Product name | Vitamin B9 100 g | Yawan yawan bukatun yau da kullun |
| kirki | 240 mcg | 60% |
| Sunflower tsaba (sunflower tsaba) | 227 .g | 57% |
| Waken soya (hatsi) | 200 mcg | 50% |
| White namomin kaza, bushe | 140 mcg | 35% |
| Acorns, bushe | 115 mcg | 29% |
| Faski (kore) | 110 mcg | 28% |
| Cod hanta (abincin gwangwani) | 110 mcg | 28% |
| Sesame | 97 mcg | 24% |
| Wake (hatsi) | 90 mcg | 23% |
| Lentils (hatsi) | 90 mcg | 23% |
| avocado | 89 mcg | 22% |
| Cress (ganye) | 80 mcg | 20% |
| Alayyafo (ganye) | 80 mcg | 20% |
| Kabeji | 79 mcg | 20% |
| Alkama | 79 mcg | 20% |
| gyada | 77 mcg | 19% |
| Basil (koren) | 68 mcg | 17% |
| Hazelnuts | 68 mcg | 17% |
| Broccoli | 63 ICG | 16% |
| Cilantro (kore) | 62 mcg | 16% |
| Cuku “Camembert” | 62 mcg | 16% |
| Gwanin hatsin hatsi | 55 mcg | 14% |
| Rye (hatsi) | 55 mcg | 14% |
| Buckwheat gari | 54 mcg | 14% |
| Barkono mai zaki (Bulgaria) | 53 mcg | 13% |
| oat bran | 52 mcg | 13% |
| Caviar baƙin granular | 51 mcg | 13% |
| Pistachios | 51 mcg | 13% |
| Caviar jan caviar | 50 mcg | 13% |
| Gwanin fure | 50 mcg | 13% |
| Gurasar alkama duka | 50 mcg | 13% |
| Letas (ganye) | 48 mcg | 12% |
| Masara mai dadi | 46 mcg | 12% |
| Alkama (hatsi, wahala) | 46 mcg | 12% |
| Mango | 43 mcg | 11% |
| Alkama | 40 MG | 10% |
| Groats na hulɗar gero (goge) | 40 MG | 10% |
| almonds | 40 MG | 10% |
| Fuskar Fure | 40 MG | 10% |
| Cuku 2% | 40 MG | 10% |
| Kifi 5% | 40 MG | 10% |
| Curd | 40 MG | 10% |
| Sha'ir (hatsi) | 40 MG | 10% |
Duba cikakken samfurin kaya
| Cuku "Roquefort" 50% | 39 mcg | 10% |
| Alkama garin alkama na 2 | 38.4 .g | 10% |
| Garnet | 38 mcg | 10% |
| Namomin kaza | 38 mcg | 10% |
| Alkama (hatsi, iri-iri masu taushi) | 37.5 mcg | 9% |
| Wake (kayan lambu) | 36 MG | 9% |
| Garin alkama na aji 1 | 35.5 .g | 9% |
| Fure hatsin hatsi | 35 .g | 9% |
| Shinkafa (hatsi) | 35 .g | 9% |
| Cuku 18% (m) | 35 .g | 9% |
| Cuku gida 9% (m) | 35 .g | 9% |
| Pine kwayoyi | 34 mcg | 9% |
| Buckwheat (marar tushe) | 32 mcg | 8% |
| Man sha'ir | 32 mcg | 8% |
| Feta Cuku | 32 mcg | 8% |
| Brussels sprouts | 31 mcg | 8% |
| Orange | 30 .g | 8% |
| Madara foda 25% | 30 .g | 8% |
| Ruwan 'ya'yan itace orange | 30 .g | 8% |
| Gurasar alkama (garin gari duka) | 30 .g | 8% |
| Gilashin idanu | 29 mcg | 7% |
| Gurasa Borodino | 29 mcg | 7% |
| Gurasa Riga | 29 mcg | 7% |
| Buckwheat (hatsi) | 28 mcg | 7% |
| Fulawa | 27.1 mcg | 7% |
| Ganyen Dandelion (ganye) | 27 mcg | 7% |
| Oats (hatsi) | 27 mcg | 7% |
| Dill (ganye) | 27 mcg | 7% |
| Gurasar alkama (gari na 1) | 27 mcg | 7% |
| Madara tayi skim | 26 mcg | 7% |
| Namomin kaza | 25 mcg | 6% |
| BlackBerry | 25 mcg | 6% |
| Cashews | 25 mcg | 6% |
| kiwi | 25 mcg | 6% |
| Salmon Atlantika (kifin) | 25 mcg | 6% |
| Radishes | 25 mcg | 6% |
| strawberries | 24 .g | 6% |
| Lu'u-lu'u lu'u-lu'u | 24 .g | 6% |
| Farin kabeji | 23 mcg | 6% |
| semolina | 23 mcg | 6% |
| Cuku “Rashanci” 50% | 23 mcg | 6% |
| feijoa | 23 mcg | 6% |
| Oat flakes "Hercules" | 23 mcg | 6% |
| Gurasar alkama (wanda aka yi da garin V / s) | 22.5 mcg | 6% |
| Kwai gwaiduwa | 22.4 mcg | 6% |
| Kabeji | 22 mcg | 6% |
| guna | 21 mcg | 5% |
| Rasberi | 21 mcg | 5% |
| Celery (kore) | 21 mcg | 5% |
| Gouda Cuku | 21 mcg | 5% |
| Ayaba | 20 MG | 5% |
| Koren wake (sabo) | 20 MG | 5% |
| Macaroni daga gari na daraja 1 | 20 MG | 5% |
| Taliya daga gari V / s | 20 MG | 5% |
| Oat gari (oatmeal) | 20 MG | 5% |
| Masarar masara | 19 .g | 5% |
| Rice | 19 .g | 5% |
| Kwatsam | 19 .g | 5% |
| Eggplant | 18.5 .g | 5% |
| Savoy kabeji | 18.5 .g | 5% |
| Green albasa (alkalami) | 18 mcg | 5% |
| Kiwan ganyayyaki | 18 mcg | 5% |
Abubuwan da ke cikin bitamin B9 a cikin samfuran madara da samfuran kwai:
| Product name | Vitamin B9 100 g | Yawan yawan bukatun yau da kullun |
| Kwai gwaiduwa | 22.4 mcg | 6% |
| 1% yogurt | 7.8 .g | 2% |
| Kefir 2.5% | 7.8 .g | 2% |
| Kefir 3.2% | 7.8 .g | 2% |
| Kefir mara nauyi | 7.8 .g | 2% |
| Matsakaicin curd ya kai kashi 16.5% | 5 .g | 1% |
| Madara 1,5% | 5 .g | 1% |
| Madara 2,5% | 5 .g | 1% |
| Madara 3.2% | 5 .g | 1% |
| Madara 3,5% | 5 .g | 1% |
| Madara foda 25% | 30 .g | 8% |
| Madara tayi skim | 26 mcg | 7% |
| Ice cream sundae | 5 .g | 1% |
| Yogurt 2.5% na | 7.4 .g | 2% |
| Kiristi 10% | 10 .g | 3% |
| Kiristi 20% | 7.5 mcg | 2% |
| Kiristi 25% | 2.2 mcg | 1% |
| Kiristi 8% | 10 .g | 3% |
| Kirim foda 42% | 5 .g | 1% |
| Kirim mai tsami 20% | 8.5 mcg | 2% |
| Kirim mai tsami 30% | 8.5 mcg | 2% |
| Cuku "Gollandskiy" 45% | 11 mcg | 3% |
| Cuku “Camembert” | 62 mcg | 16% |
| Cukuwan Parmesan | 7 mcg | 2% |
| Cuku "Roquefort" 50% | 39 mcg | 10% |
| Cuku “Rashanci” 50% | 23 mcg | 6% |
| Feta Cuku | 32 mcg | 8% |
| Cheddar Cuku 50% | 16 MG | 4% |
| Swiss Cuku 50% | 10 .g | 3% |
| Gouda Cuku | 21 mcg | 5% |
| Cuku “Rashanci” | 14 mcg | 4% |
| Cuku 18% (m) | 35 .g | 9% |
| Cuku 2% | 40 MG | 10% |
| Kifi 5% | 40 MG | 10% |
| Cuku gida 9% (m) | 35 .g | 9% |
| Curd | 40 MG | 10% |
| Cokali foda | 8 mcg | 2% |
| Kwai kaza | 7 mcg | 2% |
| Quail kwai | 5.6 .g | 1% |
Vitamin B9 a cikin nama, kifi da abincin teku:
| Product name | Vitamin B9 100 g | Yawan yawan bukatun yau da kullun |
| Kifi | 7 mcg | 2% |
| Caviar jan caviar | 50 mcg | 13% |
| Caviar baƙin granular | 51 mcg | 13% |
| squid | 11 mcg | 3% |
| Fama | 6 mcg | 2% |
| Kum | 15.1 .g | 4% |
| jatan lande | 13 mcg | 3% |
| Salmon Atlantika (kifin) | 25 mcg | 6% |
| Pollock | 5 .g | 1% |
| kafilin | 17 mcg | 4% |
| Nama (rago) | 5.1 .g | 1% |
| Nama (naman sa) | 8.4 .g | 2% |
| Nama (Turkiyya) | 9.6 .g | 2% |
| Nama (kaza) | 4.3 mcg | 1% |
| Nama (naman alade) | 3.1 mcg | 1% |
| Nama (naman alade) | 4.1 mcg | 1% |
| Nama (broiler kaji) | 3.3 mcg | 1% |
| Rukuni | 7.1 .g | 2% |
| Cod hanta (abincin gwangwani) | 110 mcg | 28% |
| Kiwan ganyayyaki | 18 mcg | 5% |
| Ganye durƙusad | 10 .g | 3% |
| Mackerel | 9 mcg | 2% |
| Mackerel | 10 .g | 3% |
| Kwatsam | 19 .g | 5% |
| kwasfa | 11 mcg | 3% |
| tuna | 6 mcg | 2% |
| Fesa a cikin mai (gwangwani) | 15.5 .g | 4% |
| Pike | 8.8 mcg | 2% |
Vitamin B9 a cikin hatsi, samfuran hatsi da kayan masarufi:
| Product name | Vitamin B9 100 g | Yawan yawan bukatun yau da kullun |
| Peas (harsashi) | 16 MG | 4% |
| Koren wake (sabo) | 20 MG | 5% |
| Buckwheat (hatsi) | 28 mcg | 7% |
| Buckwheat porridge (daga hatsi, ƙasa) | 11 mcg | 3% |
| Buckwheat (marar tushe) | 32 mcg | 8% |
| Masarar masara | 19 .g | 5% |
| semolina | 23 mcg | 6% |
| Gilashin idanu | 29 mcg | 7% |
| Lu'u-lu'u lu'u-lu'u | 24 .g | 6% |
| Alkama | 40 MG | 10% |
| Groats na hulɗar gero (goge) | 40 MG | 10% |
| Rice | 19 .g | 5% |
| Man sha'ir | 32 mcg | 8% |
| Masara mai dadi | 46 mcg | 12% |
| Macaroni daga gari na daraja 1 | 20 MG | 5% |
| Taliya daga gari V / s | 20 MG | 5% |
| Buckwheat gari | 54 mcg | 14% |
| Oat gari (oatmeal) | 20 MG | 5% |
| Garin alkama na aji 1 | 35.5 .g | 9% |
| Alkama garin alkama na 2 | 38.4 .g | 10% |
| Fulawa | 27.1 mcg | 7% |
| Fuskar Fure | 40 MG | 10% |
| Gwanin fure | 50 mcg | 13% |
| Gwanin hatsin hatsi | 55 mcg | 14% |
| Fure hatsin hatsi | 35 .g | 9% |
| Oats (hatsi) | 27 mcg | 7% |
| oat bran | 52 mcg | 13% |
| Alkama | 79 mcg | 20% |
| Alkama (hatsi, iri-iri masu taushi) | 37.5 mcg | 9% |
| Alkama (hatsi, wahala) | 46 mcg | 12% |
| Shinkafa (hatsi) | 35 .g | 9% |
| Rye (hatsi) | 55 mcg | 14% |
| Waken soya (hatsi) | 200 mcg | 50% |
| Wake (hatsi) | 90 mcg | 23% |
| Wake (kayan lambu) | 36 MG | 9% |
| Gurasa Borodino | 29 mcg | 7% |
| Gurasar alkama (gari na 1) | 27 mcg | 7% |
| Gurasar alkama (wanda aka yi da garin V / s) | 22.5 mcg | 6% |
| Gurasar alkama (garin gari duka) | 30 .g | 8% |
| Gurasa Riga | 29 mcg | 7% |
| Gurasar alkama duka | 50 mcg | 13% |
| Oat flakes "Hercules" | 23 mcg | 6% |
| Lentils (hatsi) | 90 mcg | 23% |
| Sha'ir (hatsi) | 40 MG | 10% |
Vitamin B9 a cikin kwayoyi da tsaba:
| Product name | Vitamin B9 100 g | Yawan yawan bukatun yau da kullun |
| kirki | 240 mcg | 60% |
| gyada | 77 mcg | 19% |
| Acorns, bushe | 115 mcg | 29% |
| Pine kwayoyi | 34 mcg | 9% |
| Cashews | 25 mcg | 6% |
| Sesame | 97 mcg | 24% |
| almonds | 40 MG | 10% |
| Sunflower tsaba (sunflower tsaba) | 227 .g | 57% |
| Pistachios | 51 mcg | 13% |
| Hazelnuts | 68 mcg | 17% |
Vitamin B9 a cikin 'ya'yan itatuwa, kayan marmari, busassun' ya'yan itatuwa:
| Product name | Vitamin B9 100 g | Yawan yawan bukatun yau da kullun |
| Apricot | 9 mcg | 2% |
| avocado | 89 mcg | 22% |
| Quince | 3 MG | 1% |
| Orange | 30 .g | 8% |
| Kankana | 3 MG | 1% |
| Basil (koren) | 68 mcg | 17% |
| Eggplant | 18.5 .g | 5% |
| Ayaba | 20 MG | 5% |
| Rutabaga | 5 .g | 1% |
| inabi | 4 mcg | 1% |
| Cherry | 4 mcg | 1% |
| blueberries | 6 mcg | 2% |
| Garnet | 38 mcg | 10% |
| Garehul | 12 mcg | 3% |
| Pear | 7 mcg | 2% |
| guna | 21 mcg | 5% |
| BlackBerry | 25 mcg | 6% |
| strawberries | 24 .g | 6% |
| Chamaenerion angustifolium (kore) | 112 mcg | 28% |
| Ginger (tushe) | 11 mcg | 3% |
| Zucchini | 14 mcg | 4% |
| Kabeji | 22 mcg | 6% |
| Broccoli | 63 ICG | 16% |
| Brussels sprouts | 31 mcg | 8% |
| Kabeji, ja, | 17 mcg | 4% |
| Kabeji | 79 mcg | 20% |
| Savoy kabeji | 18.5 .g | 5% |
| Farin kabeji | 23 mcg | 6% |
| dankali | 8 mcg | 2% |
| kiwi | 25 mcg | 6% |
| Cilantro (kore) | 62 mcg | 16% |
| Cress (ganye) | 80 mcg | 20% |
| Guzberi | 6 mcg | 2% |
| Lemun tsami | 11 mcg | 3% |
| Ganyen Dandelion (ganye) | 27 mcg | 7% |
| Burdock (tushe) | 23 mcg | 6% |
| Green albasa (alkalami) | 18 mcg | 5% |
| Albasa | 9 mcg | 2% |
| Rasberi | 21 mcg | 5% |
| Mango | 43 mcg | 11% |
| Mandarin | 16 MG | 4% |
| Pigweed fari (koren) | 30 .g | 8% |
| Karas | 9 mcg | 2% |
| Nectarine | 5 .g | 1% |
| Kokwamba | 4 mcg | 1% |
| Barkono mai zaki (Bulgaria) | 53 mcg | 13% |
| peach | 4 mcg | 1% |
| Faski (kore) | 110 mcg | 28% |
| Tumatir (tumatir) | 11 mcg | 3% |
| Rhubarb (ganye) | 15 .g | 4% |
| Radishes | 25 mcg | 6% |
| Letas (ganye) | 48 mcg | 12% |
| beets | 13 mcg | 3% |
| Celery (kore) | 21 mcg | 5% |
| Celery (tushe) | 8 mcg | 2% |
| lambatu | 5 .g | 1% |
| Farin currants | 8 mcg | 2% |
| Jan currants | 8 mcg | 2% |
| Suman | 14 mcg | 4% |
| Dill (ganye) | 27 mcg | 7% |
| feijoa | 23 mcg | 6% |
| Persimmon | 8 mcg | 2% |
| plums | 4 mcg | 1% |
| Tafarnuwa | 3 MG | 1% |
| Alayyafo (ganye) | 80 mcg | 20% |
| apples | 3 MG | 1% |
Vitamin B9 a cikin namomin kaza:
| Product name | Vitamin B9 100 g | Yawan yawan bukatun yau da kullun |
| Namomin kaza | 38 mcg | 10% |
| Naman kaza Morel | 9 mcg | 2% |
| Farin kaza | 17 mcg | 4% |
| White namomin kaza, bushe | 140 mcg | 35% |
| Namomin kaza | 25 mcg | 6% |
| Shiitake namomin kaza | 13 mcg | 3% |