Tebụl nke ọdịnaya ígwè na nri

Na tebụl ndị a na-anakwere site na nkezi mkpa kwa ụbọchị nke ígwè, hà 14 mg. Kọlụm "Pasent nke ihe a chọrọ kwa ụbọchị" na-egosi pasentị 100 nke ngwaahịa ahụ na-egbo mkpa ígwè kwa ụbọchị nke mmadụ.

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Ngwaahịa nwere ọdịnaya igwe dị elu:

Product aha	Ọdịnaya nke ígwè dị na 100 g	Onu ogugu nke ubochi obula
Sesame	16 mg	114%
ahịhịa mmiri	16 mg	114%
Ọka wit	14 mg	100%
Morel ero	12.2 mg	87%
Lentils (ọka)	11.8 mg	84%
Soybean (ọka)	9.7 mg	69%
Akwa ntụ ntụ	8.9 mg	64%
Buckwheat (ọka)	8.3 mg	59%
Ọka bali (ọka)	7.4 mg	53%
Peas (a na -atụgharị ya)	7 mg	50%
Imeju anụ ezi	6.9 mg	49%
Nkochi ime akwa	6.7 mg	48%
Buckwheat (ala)	6.7 mg	48%
oporo	6.2 mg	44%
Sunflower osisi (sunflower osisi)	6.1 mg	44%
Mash	6 mg	43%
Akụrụ amịrị	6 mg	43%
Apụl Fikiere	6 mg	43%
Agwa (ọka)	5.9 mg	42%
chocolate	5.6 mg	40%
Nri mkpụrụ	5.5 mg	39%
Oat (ọka)	5.5 mg	39%
Oat bran	5.4 mg	39%
Wheat (ọka, adụ dị iche iche)	5.4 mg	39%
Rye (ọka)	5.4 mg	39%
Wheat (ọka, ike ọkwa)	5.3 mg	38%
Obere	5 mg	36%
Buckwheat (ọka)	4.9 mg	35%
Ogbe wheat	4.7 mg	34%
Akwụkwọ ahụaja ntụ ọka	4.7 mg	34%
Hazelnuts	4.7 mg	34%
Almọnd	4.2 mg	30%
White mushrooms, nke a mịrị amị	4.1 mg	29%
Ntụ ọka Buckwheat	4.1 mg	29%
Rye ntụ ọka dummeal	4.1 mg	29%

Hụ ndepụta ngwaahịa zuru ezu

Ọdịnaya nke ígwè na mkpụrụ na mkpụrụ:

Product aha	Ọdịnaya nke ígwè dị na 100 g	Onu ogugu nke ubochi obula
Obere	5 mg	36%
ukpa	2 mg	14%
Acorns, kpọrọ nkụ	1 mg	7%
Nri mkpụrụ	5.5 mg	39%
Cashews	3.8 mg	27%
Sesame	16 mg	114%
Almọnd	4.2 mg	30%
Sunflower osisi (sunflower osisi)	6.1 mg	44%
Pistachios	3.9 mg	28%
Hazelnuts	4.7 mg	34%

Ọdịnaya iron dị na ọka, ngwaahịa ọka na mkpụrụ osisi:

Product aha	Ọdịnaya nke ígwè dị na 100 g	Onu ogugu nke ubochi obula
Peas (a na -atụgharị ya)	7 mg	50%
Peas Green (ohuru)	0.7 mg	5%
Buckwheat (ọka)	8.3 mg	59%
Buckwheat (ọka)	4.9 mg	35%
Buckwheat (ala)	6.7 mg	48%
Ọka ọka	2.7 mg	19%
semolina	1 mg	7%
Nku anya	3.9 mg	28%
Ọla pel	1.8 mg	13%
Ogbe wheat	4.7 mg	34%
Mkpụrụ ọka ọka na-eme ka ọka gwakọta	2.7 mg	19%
Rice	1 mg	7%
Ọka bali	1.8 mg	13%
Ọka	0.5 mg	4%
Macaroni site na ntụ ọka nke 1 ọkwa	2.5 mg	18%
Onyinye site na ntụ ọka V / s	1.6 mg	11%
Mash	6 mg	43%
Ntụ ọka Buckwheat	4.1 mg	29%
Ntụ ọka	2.7 mg	19%
Oat ntụ ọka	3.6 mg	26%
Oat ntụ ọka (oatmeal)	3 mg	21%
Ntụ ọka wit nke 1 ọkwa	2.1 mg	15%
Ntụ ọka wheat 2nd ọkwa	3.9 mg	28%
Ntụ ọka	1.2 mg	9%
Akwụkwọ ahụaja ntụ ọka	4.7 mg	34%
Ntụ ọka rye	3.5 mg	25%
Rye ntụ ọka dummeal	4.1 mg	29%
Ntụ ọka rye seeded	2.9 mg	21%
Iyi ọka	1.3 mg	9%
Chickpeas	2.6 mg	19%
Oat (ọka)	5.5 mg	39%
Oat bran	5.4 mg	39%
Ọka wit	14 mg	100%
Wheat (ọka, adụ dị iche iche)	5.4 mg	39%
Wheat (ọka, ike ọkwa)	5.3 mg	38%
Osikapa (ọka)	2.1 mg	15%
Rye (ọka)	5.4 mg	39%
Soybean (ọka)	9.7 mg	69%
Agwa (ọka)	5.9 mg	42%
Agwa (mkpo)	1.1 mg	8%
Oat flakes "Hercules"	3.6 mg	26%
Lentils (ọka)	11.8 mg	84%
Ọka bali (ọka)	7.4 mg	53%

Ọdịnaya nke ígwè dị na anụ, azụ na nri mmiri:

Product aha	Ọdịnaya nke ígwè dị na 100 g	Onu ogugu nke ubochi obula
Roach	0.8 mg	6%
Salmọn	0.6 mg	4%
Caviar uhie caviar	1.8 mg	13%
Pollock ROE	1.5 mg	11%
Caviar nwa granular	2.4 mg	17%
Skwid	1.1 mg	8%
Ugha	0.7 mg	5%
Enyi nwoke	0.6 mg	4%
Baltic n'ala	1.4 mg	10%
Ala Caspian	1.4 mg	10%
Shrịmp	1.8 mg	13%
Na-agba	0.3 mg	2%
Salmon Atlantic (salmọn)	0.8 mg	6%
Mọsel	3.2 mg	23%
Pollock	0.8 mg	6%
capelin	0.4 mg	3%
Anụ (atụrụ)	2 mg	14%
Anụ (beef)	2.7 mg	19%
Anụ (Turkey)	1.4 mg	10%
Anụ (oke bekee)	3.3 mg	24%
Anụ (ọkụkọ)	1.6 mg	11%
Anụ (anụ ezi abụba)	1.4 mg	10%
Anụ (anụ ezi)	1.7 mg	12%
Anụ (ọkụkọ broiler)	1.3 mg	9%
Koodu	0.7 mg	5%
Otu	0.9 mg	6%
Osimiri Perch	0.7 mg	5%
Sturgeon	0.7 mg	5%
Halịbọt	0.7 mg	5%
Imeju anụ ezi	6.9 mg	49%
Haddock	0.7 mg	5%
Akụrụ amịrị	6 mg	43%
Osimiri cancer	1.8 mg	13%
Azu kaapu	0.6 mg	4%
azụ asa	1 mg	7%
Abụba abụba	1 mg	7%
Azụ asa	1 mg	7%
Azụ asa srednebelaya	1.1 mg	8%
Makarel	1.7 mg	12%
som	1 mg	7%
Makarel	1.1 mg	8%
sudak	0.5 mg	4%
Koodu	0.5 mg	4%
Tuna	1 mg	7%
Ihe otutu	0.4 mg	3%
oporo	6.2 mg	44%
N'azụ	0.7 mg	5%
pique	0.7 mg	5%

Ọdịnaya igwe dị na akwa na ngwaahịa akwa:

Product aha	Ọdịnaya nke ígwè dị na 100 g	Onu ogugu nke ubochi obula
Akwa protein	0.2 mg	1%
Nkochi ime akwa	6.7 mg	48%
Akwa ntụ ntụ	8.9 mg	64%
Akwa ọkụkọ	2.5 mg	18%
Akwa nnụnụ kwel	3.2 mg	23%

Ọdịnaya iron dị na ngwaahịa mmiri ara ehi:

Product aha	Ọdịnaya nke ígwè dị na 100 g	Onu ogugu nke ubochi obula
Chiiz (si na mmiri ara ehi)	0.7 mg	5%
Ogologo nke curd bụ abụba 16.5%	0.4 mg	3%
Mbara mmiri ara ehi na sugar 5%	0.2 mg	1%
Mbara mmiri ara ehi na sugar 8,5%	0.2 mg	1%
Condensed mmiri ara ehi na sugar obere abụba	0.2 mg	1%
Akọrọ mmiri ara ehi 15%	0.5 mg	4%
Mmiri ara ehi ntụ ntụ 25%	0.5 mg	4%
Mmiri aracha achagharịrị	1 mg	7%
Ihe nracha	0.2 mg	1%
Ude 20%	0.2 mg	1%
Ude 25%	0.2 mg	1%
35% ude	0.2 mg	1%
Ude uzuzu 42%	0.6 mg	4%
Ude gbara ụka 15%	0.2 mg	1%
Ude gbara ụka 20%	0.2 mg	1%
Ude gbara ụka 25%	0.3 mg	2%
Ude gbara ụka 30%	0.3 mg	2%
Chiiz “Adygeysky”	0.6 mg	4%
Chiiz "Gollandskiy" 45%	0.7 mg	5%
Chiiz “Camembert”	0.3 mg	2%
Parmesan Chiiz	0.82 mg	6%
Chiiz "Poshehonsky" 45%	1 mg	7%
Chiiz "Roquefort" 50%	1 mg	7%
Chiiz “Russian” 50%	1 mg	7%
Chiiz “Suluguni”	0.6 mg	4%
Feta Chiiz	0.65 mg	5%
Chiiz Chehed 50%	1 mg	7%
Chiiz Switzerland 50%	0.8 mg	6%
Gouda Chiiz	0.24 mg	2%
Chiiz di ala	0.3 mg	2%
Chiiz “Soseji”	0.9 mg	6%
Chiiz “Russian”	0.8 mg	6%
Glazed curds nke 27.7% abụba	1.5 mg	11%
Chiiz 11%	0.3 mg	2%
Chiiz 18% (obi ike)	0.5 mg	4%
Chiiz 2%	0.3 mg	2%
Mmiri ara ehi 4%	0.4 mg	3%
Mmiri ara ehi 5%	0.4 mg	3%
Chiiz ụlọ 9% (obi ike)	0.4 mg	3%
Ederede	0.3 mg	2%

Ọdịnaya ígwè dị na mkpụrụ osisi, tomato, akwụkwọ nri, mkpụrụ osisi mịrị amị:

Product aha	Ọdịnaya nke ígwè dị na 100 g	Onu ogugu nke ubochi obula
Aprịkọt	0.7 mg	5%
Ube oyibo	0.5 mg	4%
Iri na ise	3 mg	21%
plọm	1.9 mg	14%
Ọkwụrụ bekee	0.3 mg	2%
Orange	0.3 mg	2%
Anyụ	1 mg	7%
Basil (akwụkwọ ndụ akwụkwọ ndụ)	3.2 mg	23%
Eggplant	0.4 mg	3%
Unere	0.6 mg	4%
Kranberị	0.4 mg	3%
Rutabaga	1.5 mg	11%
Mkpụrụ vaịn	0.6 mg	4%
cherị	0.5 mg	4%
blueberries	0.8 mg	6%
Garnet	1 mg	7%
Mkpụrụ osisi grepu	0.5 mg	4%
Ube	2.3 mg	16%
Ube Fikiere	1.8 mg	13%
Na-akpọ	0.4 mg	3%
Egwusi	1 mg	7%
Blackberry	1 mg	7%
strawberries	1.2 mg	9%
amiri	3 mg	21%
Jinja (mgbọrọgwụ)	0.6 mg	4%
Mkpụrụ fig ọhụrụ	3.2 mg	23%
Mkpụrụ fig a mịrị amị	0.3 mg	2%
Zukini	0.4 mg	3%
Kabeji	0.6 mg	4%
Brọkọlị	0.73 mg	5%
Brussels na-epulite	1.3 mg	9%
Kohlrabi	0.6 mg	4%
Kabeeji, ọbara ọbara,	0.6 mg	4%
Kabeji	0.3 mg	2%
Savoy kabeeji	0.4 mg	3%
Kọlịflawa	1.4 mg	10%
Poteto	0.9 mg	6%
Kiwi	0.8 mg	6%
Cilantro (akwụkwọ ndụ akwụkwọ ndụ)	1.8 mg	13%
Kranberị	0.6 mg	4%
Cress (elu)	1.3 mg	9%
Goozberị	0.8 mg	6%
Ahịrị a mịrị amị	3.2 mg	23%
Oroma nkịrịsị	0.6 mg	4%
Dandelion doo (elu)	3.1 mg	22%
Green eyịm (pen)	1 mg	7%
liik	1 mg	7%
Yabasị	0.8 mg	6%
Raspberị	1.2 mg	9%
mango	0.2 mg	1%
Carrots	0.7 mg	5%
Igwe ojii	0.7 mg	5%
ahịhịa mmiri	16 mg	114%
Nectarine	0.28 mg	2%
Osimiri buckthorn	1.4 mg	10%
Kukumba	0.6 mg	4%
Pọọpọ	0.25 mg	2%
N'ime obodo	1.3 mg	9%
Parsnip (mgbọrọgwụ)	0.6 mg	4%
Ose ụtọ (Bulgarian)	0.5 mg	4%
piich	0.6 mg	4%
Piich Fikiere	3 mg	21%
Pasili (akwụkwọ ndụ akwụkwọ ndụ)	1.9 mg	14%
Pasili (mgbọrọgwụ)	0.7 mg	5%
Tomato (mkpụrụ osisi)	0.9 mg	6%
Rhubarb (elu)	0.6 mg	4%
Radishes	1 mg	7%
Nwa radish	1.2 mg	9%
Turnips	0.9 mg	6%
Rowan uhie	2 mg	14%
aronia	1.1 mg	8%
Letus (elu)	0.6 mg	4%
Beets	1.4 mg	10%
Celery (akwụkwọ ndụ akwụkwọ ndụ)	1.3 mg	9%
Celery (mgbọrọgwụ)	0.5 mg	4%
igbapu	0.5 mg	4%
Ọcha ọcha	0.5 mg	4%
Uhie na-acha uhie uhie	0.9 mg	6%
Black currant	1.3 mg	9%
Asparagus (akwụkwọ ndụ akwụkwọ ndụ)	0.9 mg	6%
Jerusalem atịchok	0.4 mg	3%
Ugu	0.4 mg	3%
Dil (elu)	1.6 mg	11%
Apricots	3.2 mg	23%
AFỌ	1.5 mg	11%
Horseradish (mgbọrọgwụ)	2 mg	14%
Persimmon	2.5 mg	18%
cherị	1.8 mg	13%
blueberries	0.7 mg	5%
Prunes	3 mg	21%
Galiki	1.5 mg	11%
Ụda	1.3 mg	9%
Akwụkwọ nri (elu)	3.5 mg	25%
Sọrel (elu)	2 mg	14%
apụl	2.2 mg	16%
Apụl Fikiere	6 mg	43%

Ọdịnaya nke ígwè na mushrooms:

Product aha	Ọdịnaya nke ígwè dị na 100 g	Onu ogugu nke ubochi obula
Olu oporo	1.3 mg	9%
Ero ginger	2.7 mg	19%
Morel ero	12.2 mg	87%
White ero	0.5 mg	4%
White mushrooms, nke a mịrị amị	4.1 mg	29%
Chanterelle ero	0.7 mg	5%
Mushrooms ero	0.8 mg	6%
Mkpụrụ osisi boletus	0.3 mg	2%
Mushrooms aspen mushrooms	0.3 mg	2%
Mushrooms Russula	0.6 mg	4%
mushrooms	0.3 mg	2%
Shiitake ero	0.4 mg	3%