Vitamins a cikin kayan lambu da 'ya'yan itatuwa (tebur I)

Har ila yau, a cikin jerin kayan lambu da 'ya'yan itatuwa an saka su' ya'yan itace, busassun 'ya'yan itace da ganye masu ganye.

A cikin tebur, ƙimar da aka haskaka waɗanda suka wuce matsakaicin ƙimar yau da kullun a cikin bitamin. Ja layi a layi Haskaka ƙimar jere daga 50% zuwa 100% na darajar bitamin yau da kullun.

Tebur na bitamin a cikin kayan lambu da 'ya'yan itatuwa:

Product name	Vitamin A	Vitamin B1	Vitamin B2	Vitamin C	Vitamin E	PP bitamin
Apricot	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
Quince	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
Abarba	7 mcg	0.08 MG	0.03 MG	20 MG	0.1 MG	0.3 MG
Orange	8 mcg	0.04 MG	0.03 MG	60 MG	0.2 MG	0.3 MG
Kankana	17 mcg	0.04 MG	0.06 MG	7 MG	0.1 MG	0.3 MG
Basil (koren)	264 mcg	0.03 MG	0.08 MG	18 MG	0.8 MG	0.9 MG
Eggplant	3 MG	0.04 MG	0.05 MG	5 MG	0.1 MG	0.8 MG
Ayaba	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
inabi	5 .g	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
Garnet	5 .g	0.04 MG	0.01 MG	4 MG	0.4 MG	0.5 MG
Garehul	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
Binne	2 MG	0.37 MG	0.2 MG	19.7 MG	0 MG	1.1 MG
guna	67 mcg	0.04 MG	0.04 MG	20 MG	0.1 MG	0.5 MG
BlackBerry	17 mcg	0.01 MG	0.05 MG	15 MG	1.2 MG	0.6 MG
strawberries	5 .g	0.03 MG	0.05 MG	60 MG	0.5 MG	0.4 MG
zabibi	6 mcg	0.15 MG	0.08 MG	0 MG	0.5 MG	0.6 MG
Ginger (tushe)	0 mcg	0.02 MG	0.03 MG	5 MG	0.3 MG	0.7 MG
Fig	13 mcg	0.07 MG	0.09 MG	0 MG	0.3 MG	1.2 MG
Zucchini	5 .g	0.03 MG	0.03 MG	15 MG	0.1 MG	0.7 MG
Kabeji	3 MG	0.03 MG	0.04 MG	45 MG	0.1 MG	0.9 MG
Broccoli	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
Kabeji, ja,	17 mcg	0.05 MG	0.05 MG	60 MG	0.1 MG	0.5 MG
Kabeji	16 MG	0.04 MG	0.05 MG	27 MG	0.1 MG	0.6 MG
Savoy kabeji	3 MG	0.04 MG	0.05 MG	5 MG	0 MG	0.8 MG
Farin kabeji	3 MG	0.1 MG	0.1 MG		0.2 MG	1 MG
dankali	3 MG	0.12 MG	0.07 MG	20 MG	0.1 MG	1.8 MG
kiwi	15 .g	0.02 MG	0.04 MG		0.3 MG	0.5 MG
Cilantro (kore)	337 .g	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 (ganye)	346 .g	0.08 MG	0.26 MG	69 MG	0.7 MG	1 MG
Guzberi	33 mcg	0.01 MG	0.02 MG	30 MG	0.5 MG	0.4 MG
Abubuwan busasshen apricots	583 .g	0.1 MG	0.2 MG	4 MG	5.5 MG	3.9 MG
Lemun tsami	2 MG	0.04 MG	0.02 MG	40 MG	0.2 MG	0.2 MG
Ganyen Dandelion (ganye)	508 .g	0.19 MG	0.26 MG	35 MG	3.4 MG	0.8 MG
Burdock (tushe)	0 mcg	0.01 MG	0.03 MG	3 MG	0.4 MG	0.3 MG
Green albasa (alkalami)	333 mcg	0.02 MG	0.1 MG	30 MG	1 MG	0.5 MG
Leek	333 mcg	0.1 MG	0.04 MG	35 MG	0.8 MG	0.8 MG
Albasa	0 mcg	0.05 MG	0.02 MG	10 MG	0.2 MG	0.5 MG
Rasberi	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
Pigweed fari (koren)	580 mcg	0.16 MG	0.44 MG		0 MG	1.2 MG
Karas		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
Gudun ruwa	3 MG	0.04 MG	0.06 MG	2 MG	0 MG	0.5 MG
Nectarine	17 mcg	0.03 MG	0.03 MG	5.4 MG	0.8 MG	1.1 MG
Tekun buckthorn	250 mcg	0.03 MG	0.05 MG		5 MG	0.5 MG
Kokwamba	10 .g	0.03 MG	0.04 MG	10 MG	0.1 MG	0.3 MG
Gwanda	47 mcg	0.02 MG	0.03 MG	61 MG	0.3 MG	0.4 MG
Fern	181 mcg	0.02 MG	0.21 MG	26.6 MG	0 MG	4.9 MG
Barkono mai zaki (Bulgaria)	250 mcg	0.08 MG	0.09 MG		0.7 MG	1 MG
peach	83 mcg	0.04 MG	0.08 MG	10 MG	1.1 MG	0.8 MG
Faski (kore)	950 mcg	0.05 MG	0.05 MG		1.8 MG	1.6 MG
Garehul	0 mcg	0.03 MG	0.03 MG	61 MG	0 MG	0.2 MG
Tumatir (tumatir)	133 mcg	0.06 MG	0.04 MG	25 MG	0.7 MG	0.7 MG
Rhubarb (ganye)	10 .g	0.01 MG	0.06 MG	10 MG	0.2 MG	0.2 MG
Radishes	0 mcg	0.01 MG	0.04 MG	25 MG	0.1 MG	0.3 MG
Turnips	17 mcg	0.05 MG	0.04 MG	20 MG	0.1 MG	1.1 MG
Rowan ja		0.05 MG	0.02 MG		1.4 MG	0.7 MG
aroniya	200 mcg	0.01 MG	0.02 MG	15 MG	1.5 MG	0.6 MG
Letas (ganye)	292 .g	0.03 MG	0.08 MG	15 MG	0.7 MG	0.9 MG
beets	2 MG	0.02 MG	0.04 MG	10 MG	0.1 MG	0.4 MG
Celery (kore)	750 mcg	0.02 MG	0.1 MG	38 MG	0.5 MG	0.5 MG
Celery (tushe)	3 MG	0.03 MG	0.06 MG	8 MG	0.5 MG	1.2 MG
lambatu	17 mcg	0.06 MG	0.04 MG	10 MG	0.6 MG	0.7 MG
Farin currants	7 mcg	0.01 MG	0.02 MG	40 MG	0.3 MG	0.3 MG
Jan currants	33 mcg	0.01 MG	0.03 MG	25 MG	0.5 MG	0.3 MG
Black currants	17 mcg	0.03 MG	0.04 MG		0.7 MG	0.4 MG
Bishiyar asparagus (kore)	83 mcg	0.1 MG	0.1 MG	20 MG	0.5 MG	1.4 MG
Urushalima artichoke	2 MG	0.07 MG	0.06 MG	6 MG	0.2 MG	1.6 MG
Suman	250 mcg	0.05 MG	0.06 MG	8 MG	0.4 MG	0.7 MG
Dill (ganye)	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
Dates	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
plums	10 .g	0.02 MG	0.1 MG	3 MG	1.8 MG	1.7 MG
Tafarnuwa	0 mcg	0.08 MG	0.08 MG	10 MG	0.3 MG	2.8 MG
briyar	434 .g	0.05 MG	0.13 MG		1.7 MG	0.7 MG
Alayyafo (ganye)	750 mcg	0.1 MG	0.25 MG	55 MG	2.5 MG	1.2 MG
Zobo (ganye)	417 .g	0.19 MG	0.1 MG	43 MG	2 MG	0.6 MG
apples	5 .g	0.03 MG	0.02 MG	10 MG	0.2 MG	0.4 MG

Kamar yadda tebur ya nuna, yawancin 'ya'yan itatuwa, kayan lambu da berries suna dauke da bitamin C da A (a cikin beta carotene). Ana iya karanta ƙarin cikakkun bayanai game da kowane bitamin, ka'idodin amfani, da abun ciki a cikin samfura daban-daban: bitamin A, bitamin C, bitamin B1, bitamin B2, bitamin E.

Vitamin a cikin kayan lambu da ‘ya’yan itace (tebur I)

Tebur na bitamin a cikin kayan lambu da 'ya'yan itatuwa:

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