Vitamin B4 ninu awọn ounjẹ (tabili)

Ninu awọn tabili wọnyi ni a gba nipasẹ apapọ iwulo ojoojumọ fun Vitamin B4, jẹ 500 mg. ọwọn “Ogorun ti ibeere ojoojumọ” fihan kini ida ogorun 100 giramu ti ọja ṣe itẹlọrun iwulo eniyan ojoojumọ fun Vitamin B4 (choline).


OUNJE TI O ga ni VITAMIN B4:

ọja orukọVitamin B4 ni 100gAwọn ogorun ti ojoojumọ ibeere
Ẹyin lulú900 miligiramu180%
Tinu eyin800 miligiramu160%
Ẹyin Quail507 miligiramu101%
Soybean (ọkà)270 miligiramu54%
Ẹyin adie251 miligiramu50%
Eran (Tọki)139 miligiramu28%
Ipara ipara 20%124 miligiramu25%
Ipara ipara 30%124 miligiramu25%
Eran (adie adie)118 miligiramu24%
Wara wara110 miligiramu22%
Oats (ọkà)110 miligiramu22%
Barle (ọkà)110 miligiramu22%
Eja salumoni94.6 miligiramu19%
Awọn gilaasi oju94 miligiramu19%
Alikama (ọkà, ite lile)94 miligiramu19%
Awọn alikama alikama90 miligiramu18%
Eran (ọdọ aguntan)90 miligiramu18%
Alikama (ọkà, orisirisi rirọ)90 miligiramu18%
Iyẹfun Alikama 2nd ite86 miligiramu17%
Rice (ọkà)85 miligiramu17%
Wara lulú 25%81 miligiramu16%
Iyẹfun Iyẹfun80 miligiramu16%
Rice78 miligiramu16%
Iyẹfun alikama ti ipele 176 miligiramu15%
Eran (adie)76 miligiramu15%
Eran (ẹran ẹlẹdẹ)75 miligiramu15%
Alikama alikama74.4 miligiramu15%
Eran (eran malu)70 miligiramu14%
Herring si apakan65 miligiramu13%
Awọn Pine Pine55.8 miligiramu11%
Awọn irugbin sunflower (awọn irugbin sunflower)55.1 miligiramu11%
Iyẹfun Buckwheat54.2 miligiramu11%
peanuts52.5 miligiramu11%
Macaroni lati iyẹfun ti 1 ite52.5 miligiramu11%
Pasita lati iyẹfun V / s52.5 miligiramu11%
almonds52.1 miligiramu10%
Iyẹfun52 miligiramu10%
Ewa alawọ ewe (alabapade)50 miligiramu10%

Wo atokọ ọja ni kikun

Ipara 20%47.6 miligiramu10%
Warankasi 18% (igboya)46.7 miligiramu9%
Warankasi Ile kekere 9% (igboya)46.7 miligiramu9%
Awọn ọmọ wẹwẹ45.6 miligiramu9%
Ori ododo irugbin bi ẹfọ45.2 miligiramu9%
1% wara43 miligiramu9%
Kefir 2.5%43 miligiramu9%
Kefir 3.2%43 miligiramu9%
Kefir ọra-kekere43 miligiramu9%
Wara 2.5% ti43 miligiramu9%
Wara 1.5%40 miligiramu8%
Wara 3,2%40 miligiramu8%
Epo 5%40 miligiramu8%
Ipara 25%39.3 miligiramu8%
Ẹyin ẹyin39 miligiramu8%
Wara Acidophilus 1%38 miligiramu8%
Acidophilus 3,2%38 miligiramu8%
Acidophilus si 3.2% dun38 miligiramu8%
Acidophilus ọra kekere38 miligiramu8%
Awọn leaves dandelion (ọya)35.3 miligiramu7%
Oyin bran32.2 miligiramu6%
Wara wara pẹlu gaari 8,5%30 miligiramu6%
Atalẹ (gbongbo)28.8 miligiramu6%
Iwọn ti curd jẹ ọra 16.5%23.6 miligiramu5%
Wara 1,5%23.6 miligiramu5%
Wara 2,5%23.6 miligiramu5%
Wara 3.2%23.6 miligiramu5%
Wara 3,5%23.6 miligiramu5%
Ipara lulú 42%23.6 miligiramu5%
Koumiss (lati wara Mare)23.5 miligiramu5%
Ata ilẹ23.2 miligiramu5%

Vitamin B4 wa ninu awọn ọja ifunwara ati awọn ọja ẹyin:

ọja orukọVitamin B4 ni 100gAwọn ogorun ti ojoojumọ ibeere
Wara Acidophilus 1%38 miligiramu8%
Acidophilus 3,2%38 miligiramu8%
Acidophilus si 3.2% dun38 miligiramu8%
Acidophilus ọra kekere38 miligiramu8%
Ẹyin ẹyin39 miligiramu8%
Tinu eyin800 miligiramu160%
Wara 1.5%40 miligiramu8%
Wara 3,2%40 miligiramu8%
1% wara43 miligiramu9%
Kefir 2.5%43 miligiramu9%
Kefir 3.2%43 miligiramu9%
Kefir ọra-kekere43 miligiramu9%
Koumiss (lati wara Mare)23.5 miligiramu5%
Iwọn ti curd jẹ ọra 16.5%23.6 miligiramu5%
Wara 1,5%23.6 miligiramu5%
Wara 2,5%23.6 miligiramu5%
Wara 3.2%23.6 miligiramu5%
Wara 3,5%23.6 miligiramu5%
Wara ewurẹ16 miligiramu3%
Wara wara pẹlu gaari 8,5%30 miligiramu6%
Wara lulú 25%81 miligiramu16%
Wara wara110 miligiramu22%
Ice ipara sundae9.1 miligiramu2%
Wara 2.5% ti43 miligiramu9%
Ipara 20%47.6 miligiramu10%
Ipara 25%39.3 miligiramu8%
Ipara lulú 42%23.6 miligiramu5%
Ipara ipara 20%124 miligiramu25%
Ipara ipara 30%124 miligiramu25%
Warankasi Parmesan15.4 miligiramu3%
Warankasi Gouda15.4 miligiramu3%
Warankasi 18% (igboya)46.7 miligiramu9%
Epo 5%40 miligiramu8%
Warankasi Ile kekere 9% (igboya)46.7 miligiramu9%
Ẹyin lulú900 miligiramu180%
Ẹyin adie251 miligiramu50%
Ẹyin Quail507 miligiramu101%

Vitamin B4 ninu ẹja ati ounjẹ eja:

ọja orukọVitamin B4 ni 100gAwọn ogorun ti ojoojumọ ibeere
Eja salumoni94.6 miligiramu19%
Herring si apakan65 miligiramu13%

Vitamin B4 ni awọn woro irugbin, awọn ọja arọ ati awọn ọra:

ọja orukọVitamin B4 ni 100gAwọn ogorun ti ojoojumọ ibeere
Ewa alawọ ewe (alabapade)50 miligiramu10%
Awọn gilaasi oju94 miligiramu19%
Awọn alikama alikama90 miligiramu18%
Rice78 miligiramu16%
Macaroni lati iyẹfun ti 1 ite52.5 miligiramu11%
Pasita lati iyẹfun V / s52.5 miligiramu11%
Iyẹfun Buckwheat54.2 miligiramu11%
Iyẹfun alikama ti ipele 176 miligiramu15%
Iyẹfun Alikama 2nd ite86 miligiramu17%
Iyẹfun52 miligiramu10%
Iyẹfun Iyẹfun80 miligiramu16%
Oats (ọkà)110 miligiramu22%
Oyin bran32.2 miligiramu6%
Alikama alikama74.4 miligiramu15%
Alikama (ọkà, orisirisi rirọ)90 miligiramu18%
Alikama (ọkà, ite lile)94 miligiramu19%
Rice (ọkà)85 miligiramu17%
Soybean (ọkà)270 miligiramu54%
Barle (ọkà)110 miligiramu22%

Vitamin B4 ninu awọn eso ati awọn irugbin:

ọja orukọVitamin B4 ni 100gAwọn ogorun ti ojoojumọ ibeere
peanuts52.5 miligiramu11%
Awọn Pine Pine55.8 miligiramu11%
almonds52.1 miligiramu10%
Awọn irugbin sunflower (awọn irugbin sunflower)55.1 miligiramu11%
Awọn ọmọ wẹwẹ45.6 miligiramu9%

Vitamin B4 ninu awọn eso, ẹfọ, awọn eso gbigbẹ:

ọja orukọVitamin B4 ni 100gAwọn ogorun ti ojoojumọ ibeere
Piha oyinbo14.2 miligiramu3%
Basil (alawọ ewe)11.4 miligiramu2%
Atalẹ (gbongbo)28.8 miligiramu6%
Eso kabeeji10.7 miligiramu2%
Eso kabeeji7.6 miligiramu2%
Ori ododo irugbin bi ẹfọ45.2 miligiramu9%
Cilantro (alawọ ewe)12.8 miligiramu3%
Cress (ọya)19.5 miligiramu4%
Awọn leaves dandelion (ọya)35.3 miligiramu7%
Alubosa alawọ (pen)4.6 miligiramu1%
Kukumba6 miligiramu1%
Ata adun (Bulgarian)7.7 miligiramu2%
Parsley (alawọ ewe)12.8 miligiramu3%
Tomati (tomati)6.7 miligiramu1%
Oriṣi ewe (ọya)13.4 miligiramu3%
Seleri (gbongbo)9 miligiramu2%
plums10.1 miligiramu2%
Ata ilẹ23.2 miligiramu5%
Owo (ọya)18 miligiramu4%

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