Awọn akoonu
- Awọn ọja pẹlu akoonu irin giga:
- Wo atokọ ọja ni kikun
- Akoonu ti irin ni awọn eso ati awọn irugbin:
- Akoonu irin ni awọn woro-ọkà, awọn ọja arọ ati awọn apọn:
- Akoonu ti irin ninu eran, eja ati eja:
- Akoonu irin ninu awọn ẹyin ati awọn ọja ẹyin:
- Awọn akoonu irin ni awọn ọja ifunwara:
- Akoonu iron ninu awọn eso, awọn irugbin, ẹfọ, awọn eso gbigbẹ:
- Awọn akoonu ti irin ni olu:
Ninu awọn tabili wọnyi ni a gba nipasẹ apapọ iwulo ojoojumọ ti irin, deede si 14 miligiramu. Ọwọn “Ogorun ti ibeere ojoojumọ” fihan kini ida ogorun 100 giramu ti ọja ṣe itẹlọrun iwulo eniyan eniyan ojoojumọ fun irin.
Awọn ọja pẹlu akoonu irin giga:
| ọja orukọ | Awọn akoonu ti irin ni 100g | Awọn ogorun ti ojoojumọ ibeere |
| Sesame | 16 miligiramu | 114% |
| Okun omi | 16 miligiramu | 114% |
| Alikama alikama | 14 miligiramu | 100% |
| Olu Morel | 12.2 miligiramu | 87% |
| Lentils (ọkà) | 11.8 miligiramu | 84% |
| Soybean (ọkà) | 9.7 miligiramu | 69% |
| Ẹyin lulú | 8.9 miligiramu | 64% |
| Buckwheat (ọkà) | 8.3 miligiramu | 59% |
| Barle (ọkà) | 7.4 miligiramu | 53% |
| Ewa (ti o fẹ) | 7 miligiramu | 50% |
| Ẹdọ malu | 6.9 miligiramu | 49% |
| Tinu eyin | 6.7 miligiramu | 48% |
| Buckwheat (ipamo) | 6.7 miligiramu | 48% |
| Oyster | 6.2 miligiramu | 44% |
| Awọn irugbin sunflower (awọn irugbin sunflower) | 6.1 miligiramu | 44% |
| Mash | 6 miligiramu | 43% |
| Kidirin malu | 6 miligiramu | 43% |
| Apples dahùn o | 6 miligiramu | 43% |
| Awọn ewa (ọkà) | 5.9 miligiramu | 42% |
| chocolate | 5.6 miligiramu | 40% |
| Awọn Pine Pine | 5.5 miligiramu | 39% |
| Oats (ọkà) | 5.5 miligiramu | 39% |
| Oyin bran | 5.4 miligiramu | 39% |
| Alikama (ọkà, orisirisi rirọ) | 5.4 miligiramu | 39% |
| Rye (ọkà) | 5.4 miligiramu | 39% |
| Alikama (ọkà, ite lile) | 5.3 miligiramu | 38% |
| peanuts | 5 miligiramu | 36% |
| Buckwheat (awọn agbọn) | 4.9 miligiramu | 35% |
| Awọn alikama alikama | 4.7 miligiramu | 34% |
| Iyẹfun Iyẹfun | 4.7 miligiramu | 34% |
| Awọn ọmọ wẹwẹ | 4.7 miligiramu | 34% |
| almonds | 4.2 miligiramu | 30% |
| Awọn olu funfun, ti gbẹ | 4.1 miligiramu | 29% |
| Iyẹfun Buckwheat | 4.1 miligiramu | 29% |
| Iyẹfun Rye odidi | 4.1 miligiramu | 29% |
Wo atokọ ọja ni kikun
| Awọn gilaasi oju | 3.9 miligiramu | 28% |
| Iyẹfun Alikama 2nd ite | 3.9 miligiramu | 28% |
| pistachios | 3.9 miligiramu | 28% |
| Awọn Cashews | 3.8 miligiramu | 27% |
| Iyẹfun Oat | 3.6 miligiramu | 26% |
| Okun flakes “Hercules” | 3.6 miligiramu | 26% |
| Iyẹfun rye | 3.5 miligiramu | 25% |
| Owo (ọya) | 3.5 miligiramu | 25% |
| Eran (ehoro) | 3.3 miligiramu | 24% |
| Basil (alawọ ewe) | 3.2 miligiramu | 23% |
| Awọn ọpọtọ tuntun | 3.2 miligiramu | 23% |
| Awọn apricots ti o gbẹ | 3.2 miligiramu | 23% |
| Igbin | 3.2 miligiramu | 23% |
| Apricots | 3.2 miligiramu | 23% |
| Eso sunflower | 3.2 miligiramu | 23% |
| Ẹyin Quail | 3.2 miligiramu | 23% |
| Awọn leaves dandelion (ọya) | 3.1 miligiramu | 22% |
| Meedogun | 3 miligiramu | 21% |
| gbigbẹ | 3 miligiramu | 21% |
| Candy | 3 miligiramu | 21% |
| Iyẹfun oat (oatmeal) | 3 miligiramu | 21% |
| Peach si dahùn o | 3 miligiramu | 21% |
| plums | 3 miligiramu | 21% |
| Iyẹfun rye ti ọjẹlẹ | 2.9 miligiramu | 21% |
| iyọ | 2.9 miligiramu | 21% |
| Atalẹ Olu | 2.7 miligiramu | 19% |
| Oka grits | 2.7 miligiramu | 19% |
| Jero ti ara koriko (didan) | 2.7 miligiramu | 19% |
| Iyẹfun agbado | 2.7 miligiramu | 19% |
| Eran (eran malu) | 2.7 miligiramu | 19% |
| Chickpeas | 2.6 miligiramu | 19% |
| Macaroni lati iyẹfun ti 1 ite | 2.5 miligiramu | 18% |
| Persimoni | 2.5 miligiramu | 18% |
| Ẹyin adie | 2.5 miligiramu | 18% |
| Granular dudu Caviar | 2.4 miligiramu | 17% |
| Eso pia | 2.3 miligiramu | 16% |
| apples | 2.2 miligiramu | 16% |
| Iyẹfun alikama ti ipele 1 | 2.1 miligiramu | 15% |
| Awọn kuki suga | 2.1 miligiramu | 15% |
| Rice (ọkà) | 2.1 miligiramu | 15% |
| Wolinoti | 2 miligiramu | 14% |
| Eran (ọdọ aguntan) | 2 miligiramu | 14% |
| Pupa Rowan | 2 miligiramu | 14% |
| Horseradish (gbongbo) | 2 miligiramu | 14% |
| Sorrel (ọya) | 2 miligiramu | 14% |
Akoonu ti irin ni awọn eso ati awọn irugbin:
| ọja orukọ | Awọn akoonu ti irin ni 100g | Awọn ogorun ti ojoojumọ ibeere |
| peanuts | 5 miligiramu | 36% |
| Wolinoti | 2 miligiramu | 14% |
| Acorns, gbẹ | 1 miligiramu | 7% |
| Awọn Pine Pine | 5.5 miligiramu | 39% |
| Awọn Cashews | 3.8 miligiramu | 27% |
| Sesame | 16 miligiramu | 114% |
| almonds | 4.2 miligiramu | 30% |
| Awọn irugbin sunflower (awọn irugbin sunflower) | 6.1 miligiramu | 44% |
| pistachios | 3.9 miligiramu | 28% |
| Awọn ọmọ wẹwẹ | 4.7 miligiramu | 34% |
Akoonu irin ni awọn woro-ọkà, awọn ọja arọ ati awọn apọn:
| ọja orukọ | Awọn akoonu ti irin ni 100g | Awọn ogorun ti ojoojumọ ibeere |
| Ewa (ti o fẹ) | 7 miligiramu | 50% |
| Ewa alawọ ewe (alabapade) | 0.7 miligiramu | 5% |
| Buckwheat (ọkà) | 8.3 miligiramu | 59% |
| Buckwheat (awọn agbọn) | 4.9 miligiramu | 35% |
| Buckwheat (ipamo) | 6.7 miligiramu | 48% |
| Oka grits | 2.7 miligiramu | 19% |
| semolina | 1 miligiramu | 7% |
| Awọn gilaasi oju | 3.9 miligiramu | 28% |
| Peali barle | 1.8 miligiramu | 13% |
| Awọn alikama alikama | 4.7 miligiramu | 34% |
| Jero ti ara koriko (didan) | 2.7 miligiramu | 19% |
| Rice | 1 miligiramu | 7% |
| Awọn irugbin barle | 1.8 miligiramu | 13% |
| Oka oka | 0.5 miligiramu | 4% |
| Macaroni lati iyẹfun ti 1 ite | 2.5 miligiramu | 18% |
| Pasita lati iyẹfun V / s | 1.6 miligiramu | 11% |
| Mash | 6 miligiramu | 43% |
| Iyẹfun Buckwheat | 4.1 miligiramu | 29% |
| Iyẹfun agbado | 2.7 miligiramu | 19% |
| Iyẹfun Oat | 3.6 miligiramu | 26% |
| Iyẹfun oat (oatmeal) | 3 miligiramu | 21% |
| Iyẹfun alikama ti ipele 1 | 2.1 miligiramu | 15% |
| Iyẹfun Alikama 2nd ite | 3.9 miligiramu | 28% |
| Iyẹfun | 1.2 miligiramu | 9% |
| Iyẹfun Iyẹfun | 4.7 miligiramu | 34% |
| Iyẹfun rye | 3.5 miligiramu | 25% |
| Iyẹfun Rye odidi | 4.1 miligiramu | 29% |
| Iyẹfun rye ti ọjẹlẹ | 2.9 miligiramu | 21% |
| Iyẹfun iresi | 1.3 miligiramu | 9% |
| Chickpeas | 2.6 miligiramu | 19% |
| Oats (ọkà) | 5.5 miligiramu | 39% |
| Oyin bran | 5.4 miligiramu | 39% |
| Alikama alikama | 14 miligiramu | 100% |
| Alikama (ọkà, orisirisi rirọ) | 5.4 miligiramu | 39% |
| Alikama (ọkà, ite lile) | 5.3 miligiramu | 38% |
| Rice (ọkà) | 2.1 miligiramu | 15% |
| Rye (ọkà) | 5.4 miligiramu | 39% |
| Soybean (ọkà) | 9.7 miligiramu | 69% |
| Awọn ewa (ọkà) | 5.9 miligiramu | 42% |
| Awọn ewa (ẹfọ) | 1.1 miligiramu | 8% |
| Okun flakes “Hercules” | 3.6 miligiramu | 26% |
| Lentils (ọkà) | 11.8 miligiramu | 84% |
| Barle (ọkà) | 7.4 miligiramu | 53% |
Akoonu ti irin ninu eran, eja ati eja:
| ọja orukọ | Awọn akoonu ti irin ni 100g | Awọn ogorun ti ojoojumọ ibeere |
| Roach | 0.8 miligiramu | 6% |
| Eja salumoni | 0.6 miligiramu | 4% |
| Caviar pupa caviar | 1.8 miligiramu | 13% |
| Pollock ROE | 1.5 miligiramu | 11% |
| Granular dudu Caviar | 2.4 miligiramu | 17% |
| Ti ipilẹ aimọ | 1.1 miligiramu | 8% |
| Oduduwa | 0.7 miligiramu | 5% |
| Omokunrin | 0.6 miligiramu | 4% |
| Ilẹ Baltic | 1.4 miligiramu | 10% |
| Ilẹ Caspian | 1.4 miligiramu | 10% |
| Awọn ede | 1.8 miligiramu | 13% |
| Kigbe | 0.3 miligiramu | 2% |
| Salmon Atlantic (iru ẹja nla kan) | 0.8 miligiramu | 6% |
| Igbin | 3.2 miligiramu | 23% |
| Pollock | 0.8 miligiramu | 6% |
| kapelin | 0.4 miligiramu | 3% |
| Eran (ọdọ aguntan) | 2 miligiramu | 14% |
| Eran (eran malu) | 2.7 miligiramu | 19% |
| Eran (Tọki) | 1.4 miligiramu | 10% |
| Eran (ehoro) | 3.3 miligiramu | 24% |
| Eran (adie) | 1.6 miligiramu | 11% |
| Eran (ẹran ẹlẹdẹ) | 1.4 miligiramu | 10% |
| Eran (ẹran ẹlẹdẹ) | 1.7 miligiramu | 12% |
| Eran (adie adie) | 1.3 miligiramu | 9% |
| Koodu | 0.7 miligiramu | 5% |
| Ẹgbẹ | 0.9 miligiramu | 6% |
| Odò Perch | 0.7 miligiramu | 5% |
| Sturgeon | 0.7 miligiramu | 5% |
| Ẹja pẹlẹbẹ nla | 0.7 miligiramu | 5% |
| Ẹdọ malu | 6.9 miligiramu | 49% |
| Haddock | 0.7 miligiramu | 5% |
| Kidirin malu | 6 miligiramu | 43% |
| Odò akàn | 1.8 miligiramu | 13% |
| Carp | 0.6 miligiramu | 4% |
| Egugun eja | 1 miligiramu | 7% |
| Herring ọra | 1 miligiramu | 7% |
| Herring si apakan | 1 miligiramu | 7% |
| Egugun eja srednebelaya | 1.1 miligiramu | 8% |
| Eja makereli | 1.7 miligiramu | 12% |
| som | 1 miligiramu | 7% |
| Eja makereli | 1.1 miligiramu | 8% |
| sudak | 0.5 miligiramu | 4% |
| Koodu | 0.5 miligiramu | 4% |
| oriṣi | 1 miligiramu | 7% |
| Irorẹ | 0.4 miligiramu | 3% |
| Oyster | 6.2 miligiramu | 44% |
| Hekki | 0.7 miligiramu | 5% |
| Pike | 0.7 miligiramu | 5% |
Akoonu irin ninu awọn ẹyin ati awọn ọja ẹyin:
| ọja orukọ | Awọn akoonu ti irin ni 100g | Awọn ogorun ti ojoojumọ ibeere |
| Ẹyin ẹyin | 0.2 miligiramu | 1% |
| Tinu eyin | 6.7 miligiramu | 48% |
| Ẹyin lulú | 8.9 miligiramu | 64% |
| Ẹyin adie | 2.5 miligiramu | 18% |
| Ẹyin Quail | 3.2 miligiramu | 23% |
Awọn akoonu irin ni awọn ọja ifunwara:
| ọja orukọ | Awọn akoonu ti irin ni 100g | Awọn ogorun ti ojoojumọ ibeere |
| Warankasi (lati wara ti malu) | 0.7 miligiramu | 5% |
| Iwọn ti curd jẹ ọra 16.5% | 0.4 miligiramu | 3% |
| Wara wara pẹlu gaari 5% | 0.2 miligiramu | 1% |
| Wara wara pẹlu gaari 8,5% | 0.2 miligiramu | 1% |
| Wara wara pẹlu ọra-ọra kekere | 0.2 miligiramu | 1% |
| Gbẹ wara 15% | 0.5 miligiramu | 4% |
| Wara lulú 25% | 0.5 miligiramu | 4% |
| Wara wara | 1 miligiramu | 7% |
| Wara didi | 0.2 miligiramu | 1% |
| Ipara 20% | 0.2 miligiramu | 1% |
| Ipara 25% | 0.2 miligiramu | 1% |
| 35% ipara | 0.2 miligiramu | 1% |
| Ipara lulú 42% | 0.6 miligiramu | 4% |
| Ipara ipara 15% | 0.2 miligiramu | 1% |
| Ipara ipara 20% | 0.2 miligiramu | 1% |
| Ipara ipara 25% | 0.3 miligiramu | 2% |
| Ipara ipara 30% | 0.3 miligiramu | 2% |
| Warankasi “Adygeysky” | 0.6 miligiramu | 4% |
| Warankasi "Gollandskiy" 45% | 0.7 miligiramu | 5% |
| Warankasi “Camembert” | 0.3 miligiramu | 2% |
| Warankasi Parmesan | 0.82 miligiramu | 6% |
| Warankasi “Poshehonsky” 45% | 1 miligiramu | 7% |
| Warankasi “Roquefort” 50% | 1 miligiramu | 7% |
| Warankasi “Russian” 50% | 1 miligiramu | 7% |
| Warankasi “Suluguni” | 0.6 miligiramu | 4% |
| Warankasi Feta | 0.65 miligiramu | 5% |
| Warankasi Cheddar 50% | 1 miligiramu | 7% |
| Warankasi Swiss 50% | 0.8 miligiramu | 6% |
| Warankasi Gouda | 0.24 miligiramu | 2% |
| Warankasi ọra-kekere | 0.3 miligiramu | 2% |
| Warankasi “Soseji” | 0.9 miligiramu | 6% |
| Warankasi “Russian” | 0.8 miligiramu | 6% |
| Awọn eso didan ti 27.7% ọra | 1.5 miligiramu | 11% |
| Warankasi 11% | 0.3 miligiramu | 2% |
| Warankasi 18% (igboya) | 0.5 miligiramu | 4% |
| Warankasi 2% | 0.3 miligiramu | 2% |
| Epo 4% | 0.4 miligiramu | 3% |
| Epo 5% | 0.4 miligiramu | 3% |
| Warankasi Ile kekere 9% (igboya) | 0.4 miligiramu | 3% |
| Ede Kurdish | 0.3 miligiramu | 2% |
Akoonu iron ninu awọn eso, awọn irugbin, ẹfọ, awọn eso gbigbẹ:
| ọja orukọ | Awọn akoonu ti irin ni 100g | Awọn ogorun ti ojoojumọ ibeere |
| Eso ti o ṣeejẹ ti o ni oje yẹlo | 0.7 miligiramu | 5% |
| Piha oyinbo | 0.5 miligiramu | 4% |
| Meedogun | 3 miligiramu | 21% |
| Pupa buulu toṣokunkun | 1.9 miligiramu | 14% |
| Ọdun oyinbo | 0.3 miligiramu | 2% |
| ọsan | 0.3 miligiramu | 2% |
| Elegede | 1 miligiramu | 7% |
| Basil (alawọ ewe) | 3.2 miligiramu | 23% |
| Igba | 0.4 miligiramu | 3% |
| ogede | 0.6 miligiramu | 4% |
| cranberries | 0.4 miligiramu | 3% |
| Rutabaga | 1.5 miligiramu | 11% |
| Àjara | 0.6 miligiramu | 4% |
| ṣẹẹri | 0.5 miligiramu | 4% |
| blueberries | 0.8 miligiramu | 6% |
| Garnet | 1 miligiramu | 7% |
| Eso girepufurutu | 0.5 miligiramu | 4% |
| Eso pia | 2.3 miligiramu | 16% |
| Pia si dahùn o | 1.8 miligiramu | 13% |
| Obinrin | 0.4 miligiramu | 3% |
| melon | 1 miligiramu | 7% |
| BlackBerry | 1 miligiramu | 7% |
| strawberries | 1.2 miligiramu | 9% |
| gbigbẹ | 3 miligiramu | 21% |
| Atalẹ (gbongbo) | 0.6 miligiramu | 4% |
| Awọn ọpọtọ tuntun | 3.2 miligiramu | 23% |
| Ọpọtọ gbẹ | 0.3 miligiramu | 2% |
| Akeregbe kekere | 0.4 miligiramu | 3% |
| Eso kabeeji | 0.6 miligiramu | 4% |
| Ẹfọ | 0.73 miligiramu | 5% |
| Brussels sprouts | 1.3 miligiramu | 9% |
| Kohlrabi | 0.6 miligiramu | 4% |
| Eso kabeeji, pupa, | 0.6 miligiramu | 4% |
| Eso kabeeji | 0.3 miligiramu | 2% |
| Awọn eso kabeeji Savoy | 0.4 miligiramu | 3% |
| Ori ododo irugbin bi ẹfọ | 1.4 miligiramu | 10% |
| poteto | 0.9 miligiramu | 6% |
| KIWI | 0.8 miligiramu | 6% |
| Cilantro (alawọ ewe) | 1.8 miligiramu | 13% |
| Cranberry | 0.6 miligiramu | 4% |
| Cress (ọya) | 1.3 miligiramu | 9% |
| Gusiberi | 0.8 miligiramu | 6% |
| Awọn apricots ti o gbẹ | 3.2 miligiramu | 23% |
| Lẹmọnu | 0.6 miligiramu | 4% |
| Awọn leaves dandelion (ọya) | 3.1 miligiramu | 22% |
| Alubosa alawọ (pen) | 1 miligiramu | 7% |
| irugbin ẹfọ | 1 miligiramu | 7% |
| Alubosa | 0.8 miligiramu | 6% |
| Rasipibẹri | 1.2 miligiramu | 9% |
| Mango | 0.2 miligiramu | 1% |
| Karooti | 0.7 miligiramu | 5% |
| Awọsanma | 0.7 miligiramu | 5% |
| Okun omi | 16 miligiramu | 114% |
| NECTARINES | 0.28 miligiramu | 2% |
| Okun buckthorn | 1.4 miligiramu | 10% |
| Kukumba | 0.6 miligiramu | 4% |
| papaya | 0.25 miligiramu | 2% |
| Latọna jijin | 1.3 miligiramu | 9% |
| Parsnip (gbongbo) | 0.6 miligiramu | 4% |
| Ata adun (Bulgarian) | 0.5 miligiramu | 4% |
| eso pishi | 0.6 miligiramu | 4% |
| Peach si dahùn o | 3 miligiramu | 21% |
| Parsley (alawọ ewe) | 1.9 miligiramu | 14% |
| Parsley (gbongbo) | 0.7 miligiramu | 5% |
| Tomati (tomati) | 0.9 miligiramu | 6% |
| Rhubarb (ọya) | 0.6 miligiramu | 4% |
| Radishes | 1 miligiramu | 7% |
| Dudu radish | 1.2 miligiramu | 9% |
| Awọn ọna kika | 0.9 miligiramu | 6% |
| Pupa Rowan | 2 miligiramu | 14% |
| aronia | 1.1 miligiramu | 8% |
| Oriṣi ewe (ọya) | 0.6 miligiramu | 4% |
| Beets | 1.4 miligiramu | 10% |
| Seleri (alawọ ewe) | 1.3 miligiramu | 9% |
| Seleri (gbongbo) | 0.5 miligiramu | 4% |
| Sisan | 0.5 miligiramu | 4% |
| Awọn currant funfun | 0.5 miligiramu | 4% |
| Awọn currant pupa | 0.9 miligiramu | 6% |
| Awọn currant dudu | 1.3 miligiramu | 9% |
| Asparagus (alawọ ewe) | 0.9 miligiramu | 6% |
| Jerusalemu atishoki | 0.4 miligiramu | 3% |
| Elegede | 0.4 miligiramu | 3% |
| Dill (ọya) | 1.6 miligiramu | 11% |
| Apricots | 3.2 miligiramu | 23% |
| ọjọ | 1.5 miligiramu | 11% |
| Horseradish (gbongbo) | 2 miligiramu | 14% |
| Persimoni | 2.5 miligiramu | 18% |
| ṣẹẹri | 1.8 miligiramu | 13% |
| blueberries | 0.7 miligiramu | 5% |
| plums | 3 miligiramu | 21% |
| Ata ilẹ | 1.5 miligiramu | 11% |
| briar | 1.3 miligiramu | 9% |
| Owo (ọya) | 3.5 miligiramu | 25% |
| Sorrel (ọya) | 2 miligiramu | 14% |
| apples | 2.2 miligiramu | 16% |
| Apples dahùn o | 6 miligiramu | 43% |
Awọn akoonu ti irin ni olu:
| ọja orukọ | Awọn akoonu ti irin ni 100g | Awọn ogorun ti ojoojumọ ibeere |
| Olu olu | 1.3 miligiramu | 9% |
| Atalẹ Olu | 2.7 miligiramu | 19% |
| Olu Morel | 12.2 miligiramu | 87% |
| Funfun olu | 0.5 miligiramu | 4% |
| Awọn olu funfun, ti gbẹ | 4.1 miligiramu | 29% |
| Awọn olu Chanterelle | 0.7 miligiramu | 5% |
| Olu olu | 0.8 miligiramu | 6% |
| Boletus olu | 0.3 miligiramu | 2% |
| Olu olu aspen | 0.3 miligiramu | 2% |
| Olu Russula | 0.6 miligiramu | 4% |
| olu | 0.3 miligiramu | 2% |
| Shiitake olu | 0.4 miligiramu | 3% |