Awọn akoonu
Retinol deede - bošewa ti a gba fun irorun wiwọn awọn abere ti Vitamin A, eka tiotuka ti Retinol (Vitamin A) ati beta-carotene (provitamin A). Ṣe akiyesi iye ti Retinol ninu ọja ounjẹ ati Retinol ti a ṣẹda ninu ara lati beta carotene (Retinol 1мкг deede 6мкг beta-carotene) Ninu awọn tabili wọnyi ni a gba nipasẹ iwọn apapọ ojoojumọ fun Vitamin A jẹ 1,000 microgram. Ọwọn “Ogorun ti ibeere ojoojumọ” fihan kini ida ọgọrun ti 100 giramu ti ọja ṣe itẹlọrun iwulo eniyan ojoojumọ fun Vitamin A.
OUNJE NLA NIPA Vitamin A:
ọja orukọ | Awọn akoonu ti Vitamin A ni 100g | Awọn ogorun ti ojoojumọ ibeere |
Epo eja (ẹdọ cod) | 25000 µg | 2500% |
Ẹdọ malu | 8367 mcg | 837% |
Karooti | 2000 mcg | 200% |
Pupa Rowan | 1500 mcg | 150% |
Irorẹ | Awọn microgram 1200 | 120% |
Parsley (alawọ ewe) | 950 mcg | 95% |
Ẹyin lulú | 950 mcg | 95% |
Tinu eyin | 925 µg | 93% |
Seleri (alawọ ewe) | 750 mcg | 75% |
Dill (ọya) | 750 mcg | 75% |
Owo (ọya) | 750 mcg | 75% |
Yo bota | 667 mcg | 67% |
Epo-ọra-ọra-alailara | 653 µg | 65% |
Awọn apricots ti o gbẹ | 583 µg | 58% |
Apricots | 583 µg | 58% |
Granular dudu Caviar | 550 mcg | 55% |
Awọn leaves dandelion (ọya) | 508 µg | 51% |
Ẹyin Quail | 483 mcg | 48% |
Caviar pupa caviar | 450 mcg | 45% |
bota | 450 mcg | 45% |
briar | 434 µg | 43% |
Sorrel (ọya) | 417 µg | 42% |
Ẹfọ | 386 mcg | 39% |
Ipara lulú 42% | 377 µg | 38% |
Oje karọọti | 350 mcg | 35% |
Cress (ọya) | 346 µg | 35% |
Cilantro (alawọ ewe) | 337 µg | 34% |
Alubosa alawọ (pen) | 333 mcg | 33% |
irugbin ẹfọ | 333 mcg | 33% |
Warankasi “Camembert” | 303 µg | 30% |
Warankasi Swiss 50% | 300 mcg | 30% |
Oriṣi ewe (ọya) | 292 µg | 29% |
Warankasi “Russian” 50% | 288 µg | 29% |
Warankasi “Roquefort” 50% | 278 µg | 28% |
Warankasi Cheddar 50% | 277 mcg | 28% |
35% ipara | 270 mcg | 27% |
Eso ti o ṣeejẹ ti o ni oje yẹlo | 267 mcg | 27% |
Basil (alawọ ewe) | 264 mcg | 26% |
Ẹyin adie | 260 mcg | 26% |
Warankasi “Poshehonsky” 45% | 258 µg | 26% |
Ipara ipara 30% | 255 mcg | 26% |
Okun buckthorn | 250 mcg | 25% |
Ata adun (Bulgarian) | 250 mcg | 25% |
Elegede | 250 mcg | 25% |
Wo atokọ ọja ni kikun
Kidirin malu | 242 µg | 24% |
Warankasi "Gollandskiy" 45% | 238 µg | 24% |
Warankasi “Adygeysky” | 222 mcg | 22% |
Oje Apricot | 217 µg | 22% |
Warankasi Parmesan | 207 µg | 21% |
aronia | 200 mcg | 20% |
Persimoni | 200 mcg | 20% |
Ipara ipara 25% | 183 µg | 18% |
Akara kukuru pẹlu ipara | 182 µg | 18% |
Latọna jijin | 181 mcg | 18% |
Warankasi (lati wara ti malu) | 180 mcg | 18% |
Ipara ọra oyinbo pastry (tube) | 174 µg | 17% |
Meedogun | 167 mcg | 17% |
Peach si dahùn o | 167 mcg | 17% |
Warankasi Gouda | 165 mcg | 17% |
Warankasi “Russian” | 163 µg | 16% |
Ipara 20% | 160 mcg | 16% |
Ipara ipara 20% | 160 mcg | 16% |
Ipara 25% | Awọn microgram 158 | 16% |
Awọsanma | 150 mcg | 15% |
Warankasi “Soseji” | 150 mcg | 15% |
Wara lulú 25% | 147 mcg | 15% |
Awọn olu Chanterelle | 142 g | 14% |
Gbẹ wara 15% | 133 mcg | 13% |
Tomati (tomati) | 133 mcg | 13% |
Awọn kuki bota | 132 mcg | 13% |
Warankasi “Suluguni” | 128 µg | 13% |
Warankasi Feta | 125 mcg | 13% |
Ipara ipara pẹlu suga 19% | 120 mcg | 12% |
Warankasi 18% (igboya) | 110 mcg | 11% |
Ipara ipara 15% | 107 µg | 11% |
Ẹja pẹlẹbẹ nla | 100 mcg | 10% |
Wara didi | 94 mcg | 9% |
Awọn eso didan ti 27.7% ọra | 88 mcg | 9% |
Oyster | 85 mcg | 9% |
eso pishi | 83 mcg | 8% |
Asparagus (alawọ ewe) | 83 mcg | 8% |
Eran (adie) | 72 mcg | 7% |
Akara oyinbo pẹlu ipara amuaradagba | 69 ICG | 7% |
Ewa alawọ ewe (alabapade) | 67 mcg | 7% |
melon | 67 mcg | 7% |
Awọn ewa (ẹfọ) | 67 mcg | 7% |
Ipara 10% | 65 mcg | 7% |
Ipara ipara 10% | 65 mcg | 7% |
Warankasi 11% | 65 mcg | 7% |
Ice ipara sundae | 62 mcg | 6% |
Ilẹ Caspian | 60 mcg | 6% |
Igbin | 60 mcg | 6% |
Sturgeon | 60 mcg | 6% |
Wara ewurẹ | 57 mcg | 6% |
Warankasi Ile kekere 9% (igboya) | 55 mcg | 6% |
Vitamin A ninu awọn ọja ifunwara:
ọja orukọ | Awọn akoonu ti Vitamin A ni 100g | Awọn ogorun ti ojoojumọ ibeere |
Acidophilus 3,2% | 22 mcg | 2% |
Acidophilus si 3.2% dun | 22 mcg | 2% |
Warankasi (lati wara ti malu) | 180 mcg | 18% |
Varenets jẹ 2.5% | 22 mcg | 2% |
Wara 1.5% | 10 µg | 1% |
Wara 1.5% eso | 10 µg | 1% |
Wara 3,2% | 22 mcg | 2% |
Wara 3,2% dun | 22 mcg | 2% |
Wara 6% | 33 mcg | 3% |
Wara 6% dun | 33 mcg | 3% |
Kefir 2.5% | 22 mcg | 2% |
Kefir 3.2% | 22 mcg | 2% |
Koumiss (lati wara Mare) | 32 mcg | 3% |
Iwọn ti curd jẹ ọra 16.5% | 50 mcg | 5% |
Wara 1,5% | 10 µg | 1% |
Wara 2,5% | 22 mcg | 2% |
Wara 3.2% | 22 mcg | 2% |
Wara 3,5% | 33 mcg | 3% |
Wara ewurẹ | 57 mcg | 6% |
Wara wara pẹlu gaari 5% | 28 mcg | 3% |
Wara wara pẹlu gaari 8,5% | 47 mcg | 5% |
Gbẹ wara 15% | 133 mcg | 13% |
Wara lulú 25% | 147 mcg | 15% |
Wara didi | 94 mcg | 9% |
Ice ipara sundae | 62 mcg | 6% |
Wara 2.5% ti | 22 mcg | 2% |
Wara 3,2% | 22 mcg | 2% |
Ryazhenka 2,5% | 22 mcg | 2% |
Ryazhenka 4% | 33 mcg | 3% |
Wara wara yan | 43 mcg | 4% |
Ipara 10% | 65 mcg | 7% |
Ipara 20% | 160 mcg | 16% |
Ipara 25% | Awọn microgram 158 | 16% |
35% ipara | 270 mcg | 27% |
Ipara 8% | 52 mcg | 5% |
Ipara ipara pẹlu suga 19% | 120 mcg | 12% |
Ipara lulú 42% | 377 µg | 38% |
Ipara ipara 10% | 65 mcg | 7% |
Ipara ipara 15% | 107 µg | 11% |
Ipara ipara 20% | 160 mcg | 16% |
Ipara ipara 25% | 183 µg | 18% |
Ipara ipara 30% | 255 mcg | 26% |
Warankasi “Adygeysky” | 222 mcg | 22% |
Warankasi "Gollandskiy" 45% | 238 µg | 24% |
Warankasi “Camembert” | 303 µg | 30% |
Warankasi Parmesan | 207 µg | 21% |
Warankasi “Poshehonsky” 45% | 258 µg | 26% |
Warankasi “Roquefort” 50% | 278 µg | 28% |
Warankasi “Russian” 50% | 288 µg | 29% |
Warankasi “Suluguni” | 128 µg | 13% |
Warankasi Feta | 125 mcg | 13% |
Warankasi Cheddar 50% | 277 mcg | 28% |
Warankasi Swiss 50% | 300 mcg | 30% |
Warankasi Gouda | 165 mcg | 17% |
Warankasi “Soseji” | 150 mcg | 15% |
Warankasi “Russian” | 163 µg | 16% |
Awọn eso didan ti 27.7% ọra | 88 mcg | 9% |
Warankasi 11% | 65 mcg | 7% |
Warankasi 18% (igboya) | 110 mcg | 11% |
Warankasi 2% | 10 µg | 1% |
Epo 4% | 31 mcg | 3% |
Epo 5% | 33 mcg | 3% |
Warankasi Ile kekere 9% (igboya) | 55 mcg | 6% |
Vitamin A ni awọn ẹyin ati awọn ọja ẹyin:
ọja orukọ | Awọn akoonu ti Vitamin A ni 100g | Awọn ogorun ti ojoojumọ ibeere |
Tinu eyin | 925 µg | 93% |
Ẹyin lulú | 950 mcg | 95% |
Ẹyin adie | 260 mcg | 26% |
Ẹyin Quail | 483 mcg | 48% |
Fetamini ninu eran, eja, eja:
ọja orukọ | Awọn akoonu ti Vitamin A ni 100g | Awọn ogorun ti ojoojumọ ibeere |
Roach | 20 miligiramu | 2% |
Eja salumoni | 30 µg | 3% |
Caviar pupa caviar | 450 mcg | 45% |
Pollock ROE | 40 miligiramu | 4% |
Granular dudu Caviar | 550 mcg | 55% |
Oduduwa | 15 µg | 2% |
Omokunrin | 40 miligiramu | 4% |
Ilẹ Baltic | 40 miligiramu | 4% |
Ilẹ Caspian | 60 mcg | 6% |
Awọn ede | 10 µg | 1% |
Kigbe | 30 µg | 3% |
Salmon Atlantic (iru ẹja nla kan) | 40 miligiramu | 4% |
Igbin | 60 mcg | 6% |
Pollock | 10 µg | 1% |
kapelin | 50 mcg | 5% |
Eran (Tọki) | 10 µg | 1% |
Eran (ehoro) | 10 µg | 1% |
Eran (adie) | 72 mcg | 7% |
Eran (adie adie) | 40 miligiramu | 4% |
Koodu | 15 µg | 2% |
Ẹgbẹ | 40 miligiramu | 4% |
Odò Perch | 10 µg | 1% |
Sturgeon | 60 mcg | 6% |
Ẹja pẹlẹbẹ nla | 100 mcg | 10% |
Ẹdọ malu | 8367 mcg | 837% |
Haddock | 10 µg | 1% |
Kidirin malu | 242 µg | 24% |
Odò akàn | 15 µg | 2% |
Epo eja (ẹdọ cod) | 25000 µg | 2500% |
Carp | 10 µg | 1% |
Egugun eja | 30 µg | 3% |
Herring ọra | 30 µg | 3% |
Herring si apakan | 10 µg | 1% |
Egugun eja srednebelaya | 20 miligiramu | 2% |
Eja makereli | 10 µg | 1% |
som | 10 µg | 1% |
Eja makereli | 10 µg | 1% |
sudak | 10 µg | 1% |
Koodu | 10 µg | 1% |
oriṣi | 20 miligiramu | 2% |
Irorẹ | Awọn microgram 1200 | 120% |
Oyster | 85 mcg | 9% |
Hekki | 10 µg | 1% |
Pike | 10 µg | 1% |
Vitamin A ninu awọn eso, awọn eso gbigbẹ ati awọn eso beri:
ọja orukọ | Awọn akoonu ti Vitamin A ni 100g | Awọn ogorun ti ojoojumọ ibeere |
Eso ti o ṣeejẹ ti o ni oje yẹlo | 267 mcg | 27% |
Meedogun | 167 mcg | 17% |
Pupa buulu toṣokunkun | 27 mcg | 3% |
Elegede | 17 mcg | 2% |
ogede | 20 miligiramu | 2% |
ṣẹẹri | 17 mcg | 2% |
melon | 67 mcg | 7% |
BlackBerry | 17 mcg | 2% |
Ọpọtọ gbẹ | 13 mcg | 1% |
KIWI | 15 µg | 2% |
Gusiberi | 33 mcg | 3% |
Awọn apricots ti o gbẹ | 583 µg | 58% |
Rasipibẹri | 33 mcg | 3% |
Mango | 54 mcg | 5% |
Awọsanma | 150 mcg | 15% |
NECTARINES | 17 mcg | 2% |
Okun buckthorn | 250 mcg | 25% |
papaya | 47 mcg | 5% |
eso pishi | 83 mcg | 8% |
Peach si dahùn o | 167 mcg | 17% |
Pupa Rowan | 1500 mcg | 150% |
aronia | 200 mcg | 20% |
Sisan | 17 mcg | 2% |
Awọn currant pupa | 33 mcg | 3% |
Awọn currant dudu | 17 mcg | 2% |
Apricots | 583 µg | 58% |
Persimoni | 200 mcg | 20% |
ṣẹẹri | 25 mcg | 3% |
plums | 10 µg | 1% |
briar | 434 µg | 43% |
Vitamin a ninu ẹfọ ati ọya:
ọja orukọ | Awọn akoonu ti Vitamin A ni 100g | Awọn ogorun ti ojoojumọ ibeere |
Basil (alawọ ewe) | 264 mcg | 26% |
Ẹfọ | 386 mcg | 39% |
Brussels sprouts | 50 mcg | 5% |
Kohlrabi | 17 mcg | 2% |
Eso kabeeji, pupa, | 17 mcg | 2% |
Eso kabeeji | 16 miligiramu | 2% |
Cilantro (alawọ ewe) | 337 µg | 34% |
Cress (ọya) | 346 µg | 35% |
Awọn leaves dandelion (ọya) | 508 µg | 51% |
Alubosa alawọ (pen) | 333 mcg | 33% |
irugbin ẹfọ | 333 mcg | 33% |
Karooti | 2000 mcg | 200% |
Kukumba | 10 µg | 1% |
Latọna jijin | 181 mcg | 18% |
Ata adun (Bulgarian) | 250 mcg | 25% |
Parsley (alawọ ewe) | 950 mcg | 95% |
Tomati (tomati) | 133 mcg | 13% |
Rhubarb (ọya) | 10 µg | 1% |
Awọn ọna kika | 17 mcg | 2% |
Oriṣi ewe (ọya) | 292 µg | 29% |
Seleri (alawọ ewe) | 750 mcg | 75% |
Asparagus (alawọ ewe) | 83 mcg | 8% |
Elegede | 250 mcg | 25% |
Dill (ọya) | 750 mcg | 75% |
Owo (ọya) | 750 mcg | 75% |
Sorrel (ọya) | 417 µg | 42% |
Vitamin ni akoonu ninu awọn ounjẹ ti o ṣetan ati confectionery:
Orukọ satelaiti | Awọn akoonu ti Vitamin A ni 100g | Awọn ogorun ti ojoojumọ ibeere |
Ẹdọ cod (ounjẹ ti a fi sinu akolo) | 4400 µg | 440% |
Karooti Casserole | 2060 µg | 206% |
Karooti sise | 2002 mcg | 200% |
Karooti Cutlets | 1920 µg | 192% |
Ata sitofudi pẹlu ẹfọ | 603 µg | 60% |
Bimo puree ti Karooti | 585 µg | 59% |
Awọn akara oyinbo pẹlu awọn Karooti | 478 iwon | 48% |
Ipẹtẹ cod | 355 µg | 36% |
Ewebe ragout | 353 µg | 35% |
Omeleti | 300 mcg | 30% |
Saladi ti alawọ alubosa | 300 mcg | 30% |
Lẹẹ tomati | 300 mcg | 30% |
Ọdunkun Zrazy | 287 µg | 29% |
Bimo puree ti owo | 287 µg | 29% |
Elegede sisun | 282 mcg | 28% |
Ẹyin mayonnaise | 280 µg | 28% |
Elegede sise | 273 µg | 27% |
Ewebe ti o kun fun | 265 mcg | 27% |
Oyinbo puff | 238 µg | 24% |
Awọn ẹyin sisun | 230 mcg | 23% |
Elegede porridge | 212 mcg | 21% |
Elegede pancakes | 210 µg | 21% |
Iyọ iyọ pẹlu alubosa ati bota | 193 µg | 19% |
Akara kukuru pẹlu ipara | 182 µg | 18% |
Awọn alabapade saladi tomati | 178 µg | 18% |
Ipara ọra oyinbo pastry (tube) | 174 µg | 17% |
Pudding elegede | 172 mcg | 17% |
Akara Puff pẹlu ipara amuaradagba | Awọn microgram 158 | 16% |
Elegede mashed | Awọn microgram 158 | 16% |
Caviar Igba (akolo) | 153 µg | 15% |
Caviar elegede (akolo) | 153 µg | 15% |
Elegede marinated | 135 mcg | 14% |
Awọn saladi tomati titun pẹlu awọn ata didùn | 133 mcg | 13% |
Awọn kuki bota | 132 mcg | 13% |
Awọn kuki bota | 132 mcg | 13% |
Bimo pẹlu sorrel | 132 mcg | 13% |
Akara afẹfẹ pẹlu ipara | 129 mcg | 13% |
Elegede Pudding | 122 µg | 12% |
Saladi ti awọn tomati titun ati kukumba | 122 µg | 12% |
Saladi ori ododo irugbin bi ẹfọ | 110 mcg | 11% |
Almondi oyinbo | 110 mcg | 11% |
Beetroot bimo tutu | 107 µg | 11% |
Saladi ti eso kabeeji funfun | 92 mcg | 9% |
Saladi Radish | 85 mcg | 9% |
Bimo | 73 g | 7% |
Borsch ti eso kabeeji tuntun ati poteto | 73 g | 7% |
Ọbẹ ọdunkun | 73 g | 7% |
Awọn kuki gun | 72 mcg | 7% |
Bọsi iresi | 72 mcg | 7% |
Bimo ti sauerkraut | 70 mcg | 7% |
Awọn bimo ti eso kabeeji | 70 mcg | 7% |
Akara oyinbo pẹlu ipara amuaradagba | 69 ICG | 7% |
akara | 68 mcg | 7% |
Pickle ti ibilẹ | 68 mcg | 7% |
Buun ga ninu awọn kalori | 61 ICG | 6% |
Eja eja se | 58 mcg | 6% |
Bimo barle pẹlu olu | 58 mcg | 6% |
Eja eja sisun | 56 mcg | 6% |
Bimo ti ewa | 56 mcg | 6% |
Pudding iresi | 53 mcg | 5% |
Igbin eso kabeeji | 52 mcg | 5% |
Jam apirika | 50 mcg | 5% |
Ewa alawọ ewe (ounjẹ ti a fi sinu akolo) | 50 mcg | 5% |
Beet oyinbo Caviar | 50 mcg | 5% |
Eso kabeeji ti yan | 50 mcg | 5% |
Gẹgẹbi a ti le rii lati awọn tabili ti o wa loke, pupọ julọ Vitamin A ni a rii ninu ẹdọ ẹranko (apapọ 4 giramu ti epo ẹja pese ibeere ojoojumọ fun Vitamin), ati awọn Karooti. Lati awọn ounjẹ ọgbin ni afikun si awọn Karooti, akoonu carotenoid ti o ga julọ ti a ṣe akiyesi ni eeru oke (67 giramu pese ibeere ojoojumọ), ati awọn ọya - parsley, seleri, dill, asparagus, spinach. Lati awọn ọja eranko o jẹ dandan lati ṣe afihan ẹyin yolk ati bota.