Rau daim ntawv teev cov zaub thiab txiv hmab txiv ntoo kuj tseem ntxiv cov txiv ntoo, cov txiv ntoo qhuav thiab zaub ntsuab.
Hauv lub rooj, cov txiaj ntsig tseem ceeb uas ntau tshaj tus nqi nruab nrab txhua hnub hauv cov vitamin. Khij hauv qab cov nqi tseem ceeb los ntawm 50% rau 100% ntawm tus nqi txhua hnub ntawm cov vitamin.
Cov kab ntawm cov vitamins hauv zaub thiab txiv hmab txiv ntoo:
khoom npe | vitamin A | vitamin B1 | vitamin B2 | vitamin C | vitamin E | Cov vitamins PP |
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 |
Kaum tsib | 167 mcg | 0.02 mg | 0.04 mg | 23 mg | 0.4 mg | 0.2 mg |
txiv moj mab | 27 mcg | 0.02 mg | 0.03 mg | 13 mg | 0.3 mg | 0.5 mg |
Txiv puv luj | 7 mcg | 0.08 mg | 0.03 mg | 20 mg | 0.1 mg | 0.3 mg |
Txiv kab ntxwv | 8 mcg | 0.04 mg | 0.03 mg | 60 mg | 0.2 mg | 0.3 mg |
Watermelon | 17 mcg | 0.04 mg | 0.06 mg | 7 mg | 0.1 mg | 0.3 mg |
Basil (ntsuab) | 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 |
Txiv tsawb | 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 |
Grapes | 5 µg | 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 µg | 0.04 mg | 0.01 mg | 4 mg | 0.4 mg | 0.5 mg |
txiv kab ntxwv qaub | 3 mg | 0.05 mg | 0.03 mg | 45 mg | 0.3 mg | 0.3 mg |
Txiv moj coos | 2 mg | 0.02 mg | 0.03 mg | 5 mg | 0.4 mg | 0.2 mg |
Cov nyob | 2 mg | 0.37 mg | 0.2 mg | 19.7 mg | 0 mg | 1.1 mg |
dib pag | 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 |
Txiv pos nphuab | 5 µg | 0.03 mg | 0.05 mg | 60 mg | 0.5 mg | 0.4 mg |
Raisins | 6 mcg | 0.15 mg | 0.08 mg | 0 mg | 0.5 mg | 0.6 mg |
Qhiav (hauv paus) | 0 mcg | 0.02 mg | 0.03 mg | 5 mg | 0.3 mg | 0.7 mg |
Daim duab | 13 mcg | 0.07 mg | 0.09 mg | 0 mg | 0.3 mg | 1.2 mg |
Zucchini | 5 µg | 0.03 mg | 0.03 mg | 15 mg | 0.1 mg | 0.7 mg |
zaub pob | 3 mg | 0.03 mg | 0.04 mg | 45 mg | 0.1 mg | 0.9 mg |
Zaub cob pob | 386 mcg | 0.07 mg | 0.12 mg | 0.8 mg | 1.1 mg | |
Zaub pob qe | 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 |
Zaub pob, liab, | 17 mcg | 0.05 mg | 0.05 mg | 60 mg | 0.1 mg | 0.5 mg |
zaub pob | 16 mg | 0.04 mg | 0.05 mg | 27 mg | 0.1 mg | 0.6 mg |
Savoy zaub qhwv | 3 mg | 0.04 mg | 0.05 mg | 5 mg | 0 mg | 0.8 mg |
Cauliflower | 3 mg | 0.1 mg | 0.1 mg | 0.2 mg | 1 mg | |
Qos yaj ywm | 3 mg | 0.12 mg | 0.07 mg | 20 mg | 0.1 mg | 1.8 mg |
kiwi | 15 µg | 0.02 mg | 0.04 mg | 0.3 mg | 0.5 mg | |
Cilantro (ntsuab) | 337 µg | 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 (zaub ntsuab) | 346 µg | 0.08 mg | 0.26 mg | 69 mg | 0.7 mg | 1 mg |
gooseberry | 33 mcg | 0.01 mg | 0.02 mg | 30 mg | 0.5 mg | 0.4 mg |
Qhuav apricots | 583 µg | 0.1 mg | 0.2 mg | 4 mg | 5.5 mg | 3.9 mg |
Txiv qaub | 2 mg | 0.04 mg | 0.02 mg | 40 mg | 0.2 mg | 0.2 mg |
Dandelion nplooj (zaub ntsuab) | 508 µg | 0.19 mg | 0.26 mg | 35 mg | 3.4 mg | 0.8 mg |
Burdock (hauv paus) | 0 mcg | 0.01 mg | 0.03 mg | 3 mg | 0.4 mg | 0.3 mg |
Ntsuab dos (tus cwj mem) | 333 mcg | 0.02 mg | 0.1 mg | 30 mg | 1 mg | 0.5 mg |
Zoo li | 333 mcg | 0.1 mg | 0.04 mg | 35 mg | 0.8 mg | 0.8 mg |
dos | 0 mcg | 0.05 mg | 0.02 mg | 10 mg | 0.2 mg | 0.5 mg |
Raspberry | 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 dawb (ntsuab) | 580 mcg | 0.16 mg | 0.44 mg | 0 mg | 1.2 mg | |
Carrots | 0.06 mg | 0.07 mg | 5 mg | 0.4 mg | 1.1 mg | |
Huab Xeeb | 150 mcg | 0.06 mg | 0.07 mg | 29 mg | 1.5 mg | 0.5 mg |
Seaweed | 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 |
Hiav txwv buckthorn | 250 mcg | 0.03 mg | 0.05 mg | 5 mg | 0.5 mg | |
Dib | 10 µg | 0.03 mg | 0.04 mg | 10 mg | 0.1 mg | 0.3 mg |
papaya | 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 |
Cov kua txob qab (Bulgarian) | 250 mcg | 0.08 mg | 0.09 mg | 0.7 mg | 1 mg | |
Txiv duaj | 83 mcg | 0.04 mg | 0.08 mg | 10 mg | 1.1 mg | 0.8 mg |
Zaub txhwb qaib (ntsuab) | 950 mcg | 0.05 mg | 0.05 mg | 1.8 mg | 1.6 mg | |
Cov txiv kab ntxwv qaub | 0 mcg | 0.03 mg | 0.03 mg | 61 mg | 0 mg | 0.2 mg |
Txiv lws suav (lws suav) | 133 mcg | 0.06 mg | 0.04 mg | 25 mg | 0.7 mg | 0.7 mg |
Rhubarb (zaub ntsuab) | 10 µg | 0.01 mg | 0.06 mg | 10 mg | 0.2 mg | 0.2 mg |
Ntsia pa | 0 mcg | 0.01 mg | 0.04 mg | 25 mg | 0.1 mg | 0.3 mg |
Lub Neej | 17 mcg | 0.05 mg | 0.04 mg | 20 mg | 0.1 mg | 1.1 mg |
Kab liab | 0.05 mg | 0.02 mg | 1.4 mg | 0.7 mg | ||
aronia | 200 mcg | 0.01 mg | 0.02 mg | 15 mg | 1.5 mg | 0.6 mg |
Zaub xas lav (zaub ntsuab) | 292 µg | 0.03 mg | 0.08 mg | 15 mg | 0.7 mg | 0.9 mg |
Beats | 2 mg | 0.02 mg | 0.04 mg | 10 mg | 0.1 mg | 0.4 mg |
Celery (ntsuab) | 750 mcg | 0.02 mg | 0.1 mg | 38 mg | 0.5 mg | 0.5 mg |
Celery (hauv paus) | 3 mg | 0.03 mg | 0.06 mg | 8 mg | 0.5 mg | 1.2 mg |
ntws | 17 mcg | 0.06 mg | 0.04 mg | 10 mg | 0.6 mg | 0.7 mg |
Dawb currants | 7 mcg | 0.01 mg | 0.02 mg | 40 mg | 0.3 mg | 0.3 mg |
Liab currants | 33 mcg | 0.01 mg | 0.03 mg | 25 mg | 0.5 mg | 0.3 mg |
Ciav dub | 17 mcg | 0.03 mg | 0.04 mg | 0.7 mg | 0.4 mg | |
Asparagus (ntsuab) | 83 mcg | 0.1 mg | 0.1 mg | 20 mg | 0.5 mg | 1.4 mg |
jerusalem artichoke | 2 mg | 0.07 mg | 0.06 mg | 6 mg | 0.2 mg | 1.6 mg |
taub dag | 250 mcg | 0.05 mg | 0.06 mg | 8 mg | 0.4 mg | 0.7 mg |
Dill (zaub ntsuab) | 750 mcg | 0.03 mg | 0.1 mg | 1.7 mg | 1.4 mg | |
feijoa ua | 0 mcg | 0.01 mg | 0.02 mg | 33 mg | 0.2 mg | 0.3 mg |
Hnub | 0 mcg | 0.05 mg | 0.05 mg | 0 mg | 0.3 mg | 1.9 mg |
Pauj kev chim | 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 |
Prunes | 10 µg | 0.02 mg | 0.1 mg | 3 mg | 1.8 mg | 1.7 mg |
Qej | 0 mcg | 0.08 mg | 0.08 mg | 10 mg | 0.3 mg | 2.8 mg |
Cib | 434 µg | 0.05 mg | 0.13 mg | 1.7 mg | 0.7 mg | |
Zaub ntsuab (zaub ntsuab) | 750 mcg | 0.1 mg | 0.25 mg | 55 mg | 2.5 mg | 1.2 mg |
Sorrel (zaub ntsuab) | 417 µg | 0.19 mg | 0.1 mg | 43 mg | 2 mg | 0.6 mg |
apples | 5 µg | 0.03 mg | 0.02 mg | 10 mg | 0.2 mg | 0.4 mg |
Raws li cov lus qhia, feem ntau hauv txiv hmab txiv ntoo, zaub thiab txiv hmab txiv ntoo muaj cov vitamins C thiab A (hauv beta carotene). Ntau cov ntsiab lus ntawm txhua cov vitamin, cov qauv ntawm kev noj, thiab cov ntsiab lus hauv ntau yam khoom tuaj yeem nyeem: vitamin a, vitamin C, vitamin B1, vitamin B2, vitamin E.