Awọn akoonu
- OUNJE TI O ga ni VITAMIN B9:
- Wo atokọ ọja ni kikun
- Akoonu ti Vitamin B9 ni awọn ọja wara ati awọn ọja ẹyin:
- Vitamin B9 ninu eran, eja ati ounjẹ eja:
- Vitamin B9 ni awọn woro irugbin, awọn ọja arọ ati awọn ọra:
- Vitamin B9 ninu awọn eso ati awọn irugbin:
- Vitamin B9 ninu awọn eso, ẹfọ, awọn eso gbigbẹ:
- Vitamin B9 ninu awọn olu:
Awọn tabili wọnyi ni a gba nipasẹ apapọ iwulo ojoojumọ fun Vitamin B9 jẹ 400 mcg. Ọwọn “Ogorun ti ibeere ojoojumọ” fihan kini ida ogorun 100 giramu ti ọja ṣe itẹlọrun iwulo eniyan lojoojumọ fun Vitamin B9 (folic acid).
OUNJE TI O ga ni VITAMIN B9:
| ọja orukọ | Vitamin B9 100 g | Awọn ogorun ti ojoojumọ ibeere |
| peanuts | 240 mcg | 60% |
| Awọn irugbin sunflower (awọn irugbin sunflower) | 227 µg | 57% |
| Soybean (ọkà) | 200 mcg | 50% |
| Awọn olu funfun, ti gbẹ | 140 mcg | 35% |
| Acorns, gbẹ | 115 mcg | 29% |
| Parsley (alawọ ewe) | 110 mcg | 28% |
| Ẹdọ cod (ounjẹ ti a fi sinu akolo) | 110 mcg | 28% |
| Sesame | 97 mcg | 24% |
| Awọn ewa (ọkà) | 90 mcg | 23% |
| Lentils (ọkà) | 90 mcg | 23% |
| Piha oyinbo | 89 mcg | 22% |
| Cress (ọya) | 80 mcg | 20% |
| Owo (ọya) | 80 mcg | 20% |
| Eso kabeeji | 79 mcg | 20% |
| Alikama alikama | 79 mcg | 20% |
| Wolinoti | 77 mcg | 19% |
| Basil (alawọ ewe) | 68 mcg | 17% |
| Awọn ọmọ wẹwẹ | 68 mcg | 17% |
| Ẹfọ | 63 ICG | 16% |
| Cilantro (alawọ ewe) | 62 mcg | 16% |
| Warankasi “Camembert” | 62 mcg | 16% |
| Iyẹfun Rye odidi | 55 mcg | 14% |
| Rye (ọkà) | 55 mcg | 14% |
| Iyẹfun Buckwheat | 54 mcg | 14% |
| Ata adun (Bulgarian) | 53 mcg | 13% |
| Oyin bran | 52 mcg | 13% |
| Granular dudu Caviar | 51 mcg | 13% |
| pistachios | 51 mcg | 13% |
| Caviar pupa caviar | 50 mcg | 13% |
| Iyẹfun rye | 50 mcg | 13% |
| Gbogbo akara alikama | 50 mcg | 13% |
| Oriṣi ewe (ọya) | 48 mcg | 12% |
| Oka oka | 46 mcg | 12% |
| Alikama (ọkà, ite lile) | 46 mcg | 12% |
| Mango | 43 mcg | 11% |
| Awọn alikama alikama | 40 miligiramu | 10% |
| Jero ti ara koriko (didan) | 40 miligiramu | 10% |
| almonds | 40 miligiramu | 10% |
| Iyẹfun Iyẹfun | 40 miligiramu | 10% |
| Warankasi 2% | 40 miligiramu | 10% |
| Epo 5% | 40 miligiramu | 10% |
| Ede Kurdish | 40 miligiramu | 10% |
| Barle (ọkà) | 40 miligiramu | 10% |
Wo atokọ ọja ni kikun
| Warankasi “Roquefort” 50% | 39 mcg | 10% |
| Iyẹfun Alikama 2nd ite | 38.4 µg | 10% |
| Garnet | 38 mcg | 10% |
| Olu olu | 38 mcg | 10% |
| Alikama (ọkà, orisirisi rirọ) | 37.5 mcg | 9% |
| Awọn ewa (ẹfọ) | 36 miligiramu | 9% |
| Iyẹfun alikama ti ipele 1 | 35.5 µg | 9% |
| Iyẹfun rye ti ọjẹlẹ | 35 µg | 9% |
| Rice (ọkà) | 35 µg | 9% |
| Warankasi 18% (igboya) | 35 µg | 9% |
| Warankasi Ile kekere 9% (igboya) | 35 µg | 9% |
| Awọn Pine Pine | 34 mcg | 9% |
| Buckwheat (ipamo) | 32 mcg | 8% |
| Awọn irugbin barle | 32 mcg | 8% |
| Warankasi Feta | 32 mcg | 8% |
| Brussels sprouts | 31 mcg | 8% |
| ọsan | 30 µg | 8% |
| Wara lulú 25% | 30 µg | 8% |
| oje osan orombo | 30 µg | 8% |
| Alikama burẹdi (iyẹfun odidi) | 30 µg | 8% |
| Awọn gilaasi oju | 29 mcg | 7% |
| Akara Borodino | 29 mcg | 7% |
| Akara Riga | 29 mcg | 7% |
| Buckwheat (ọkà) | 28 mcg | 7% |
| Iyẹfun | 27.1 mcg | 7% |
| Awọn leaves dandelion (ọya) | 27 mcg | 7% |
| Oats (ọkà) | 27 mcg | 7% |
| Dill (ọya) | 27 mcg | 7% |
| Akara alikama (iyẹfun akọkọ 1st) | 27 mcg | 7% |
| Wara wara | 26 mcg | 7% |
| olu | 25 mcg | 6% |
| BlackBerry | 25 mcg | 6% |
| Awọn Cashews | 25 mcg | 6% |
| KIWI | 25 mcg | 6% |
| Salmon Atlantic (iru ẹja nla kan) | 25 mcg | 6% |
| Radishes | 25 mcg | 6% |
| strawberries | 24 µg | 6% |
| Peali barle | 24 µg | 6% |
| Ori ododo irugbin bi ẹfọ | 23 mcg | 6% |
| semolina | 23 mcg | 6% |
| Warankasi “Russian” 50% | 23 mcg | 6% |
| feijoa | 23 mcg | 6% |
| Okun flakes “Hercules” | 23 mcg | 6% |
| Akara alikama (ti a ṣe lati iyẹfun V / s) | 22.5 mcg | 6% |
| Tinu eyin | 22.4 mcg | 6% |
| Eso kabeeji | 22 mcg | 6% |
| melon | 21 mcg | 5% |
| Rasipibẹri | 21 mcg | 5% |
| Seleri (alawọ ewe) | 21 mcg | 5% |
| Warankasi Gouda | 21 mcg | 5% |
| ogede | 20 miligiramu | 5% |
| Ewa alawọ ewe (alabapade) | 20 miligiramu | 5% |
| Macaroni lati iyẹfun ti 1 ite | 20 miligiramu | 5% |
| Pasita lati iyẹfun V / s | 20 miligiramu | 5% |
| Iyẹfun oat (oatmeal) | 20 miligiramu | 5% |
| Oka grits | 19 µg | 5% |
| Rice | 19 µg | 5% |
| sudak | 19 µg | 5% |
| Igba | 18.5 µg | 5% |
| Awọn eso kabeeji Savoy | 18.5 µg | 5% |
| Alubosa alawọ (pen) | 18 mcg | 5% |
| Herring ọra | 18 mcg | 5% |
Akoonu ti Vitamin B9 ni awọn ọja wara ati awọn ọja ẹyin:
| ọja orukọ | Vitamin B9 100 g | Awọn ogorun ti ojoojumọ ibeere |
| Tinu eyin | 22.4 mcg | 6% |
| 1% wara | 7.8 µg | 2% |
| Kefir 2.5% | 7.8 µg | 2% |
| Kefir 3.2% | 7.8 µg | 2% |
| Kefir ọra-kekere | 7.8 µg | 2% |
| Iwọn ti curd jẹ ọra 16.5% | 5 µg | 1% |
| Wara 1,5% | 5 µg | 1% |
| Wara 2,5% | 5 µg | 1% |
| Wara 3.2% | 5 µg | 1% |
| Wara 3,5% | 5 µg | 1% |
| Wara lulú 25% | 30 µg | 8% |
| Wara wara | 26 mcg | 7% |
| Ice ipara sundae | 5 µg | 1% |
| Wara 2.5% ti | 7.4 µg | 2% |
| Ipara 10% | 10 µg | 3% |
| Ipara 20% | 7.5 mcg | 2% |
| Ipara 25% | 2.2 mcg | 1% |
| Ipara 8% | 10 µg | 3% |
| Ipara lulú 42% | 5 µg | 1% |
| Ipara ipara 20% | 8.5 mcg | 2% |
| Ipara ipara 30% | 8.5 mcg | 2% |
| Warankasi "Gollandskiy" 45% | 11 mcg | 3% |
| Warankasi “Camembert” | 62 mcg | 16% |
| Warankasi Parmesan | 7 mcg | 2% |
| Warankasi “Roquefort” 50% | 39 mcg | 10% |
| Warankasi “Russian” 50% | 23 mcg | 6% |
| Warankasi Feta | 32 mcg | 8% |
| Warankasi Cheddar 50% | 16 miligiramu | 4% |
| Warankasi Swiss 50% | 10 µg | 3% |
| Warankasi Gouda | 21 mcg | 5% |
| Warankasi “Russian” | 14 mcg | 4% |
| Warankasi 18% (igboya) | 35 µg | 9% |
| Warankasi 2% | 40 miligiramu | 10% |
| Epo 5% | 40 miligiramu | 10% |
| Warankasi Ile kekere 9% (igboya) | 35 µg | 9% |
| Ede Kurdish | 40 miligiramu | 10% |
| Ẹyin lulú | 8 mcg | 2% |
| Ẹyin adie | 7 mcg | 2% |
| Ẹyin Quail | 5.6 µg | 1% |
Vitamin B9 ninu eran, eja ati ounjẹ eja:
| ọja orukọ | Vitamin B9 100 g | Awọn ogorun ti ojoojumọ ibeere |
| Eja salumoni | 7 mcg | 2% |
| Caviar pupa caviar | 50 mcg | 13% |
| Granular dudu Caviar | 51 mcg | 13% |
| Ti ipilẹ aimọ | 11 mcg | 3% |
| Oduduwa | 6 mcg | 2% |
| Omokunrin | 15.1 µg | 4% |
| Awọn ede | 13 mcg | 3% |
| Salmon Atlantic (iru ẹja nla kan) | 25 mcg | 6% |
| Pollock | 5 µg | 1% |
| kapelin | 17 mcg | 4% |
| Eran (ọdọ aguntan) | 5.1 µg | 1% |
| Eran (eran malu) | 8.4 µg | 2% |
| Eran (Tọki) | 9.6 µg | 2% |
| Eran (adie) | 4.3 mcg | 1% |
| Eran (ẹran ẹlẹdẹ) | 3.1 mcg | 1% |
| Eran (ẹran ẹlẹdẹ) | 4.1 mcg | 1% |
| Eran (adie adie) | 3.3 mcg | 1% |
| Ẹgbẹ | 7.1 µg | 2% |
| Ẹdọ cod (ounjẹ ti a fi sinu akolo) | 110 mcg | 28% |
| Herring ọra | 18 mcg | 5% |
| Herring si apakan | 10 µg | 3% |
| Eja makereli | 9 mcg | 2% |
| Eja makereli | 10 µg | 3% |
| sudak | 19 µg | 5% |
| Koodu | 11 mcg | 3% |
| oriṣi | 6 mcg | 2% |
| Awọn sprats ninu epo (fi sinu akolo) | 15.5 µg | 4% |
| Pike | 8.8 mcg | 2% |
Vitamin B9 ni awọn woro irugbin, awọn ọja arọ ati awọn ọra:
| ọja orukọ | Vitamin B9 100 g | Awọn ogorun ti ojoojumọ ibeere |
| Ewa (ti o fẹ) | 16 miligiramu | 4% |
| Ewa alawọ ewe (alabapade) | 20 miligiramu | 5% |
| Buckwheat (ọkà) | 28 mcg | 7% |
| Buckwheat porridge (lati awọn irugbin-ounjẹ, ipamo) | 11 mcg | 3% |
| Buckwheat (ipamo) | 32 mcg | 8% |
| Oka grits | 19 µg | 5% |
| semolina | 23 mcg | 6% |
| Awọn gilaasi oju | 29 mcg | 7% |
| Peali barle | 24 µg | 6% |
| Awọn alikama alikama | 40 miligiramu | 10% |
| Jero ti ara koriko (didan) | 40 miligiramu | 10% |
| Rice | 19 µg | 5% |
| Awọn irugbin barle | 32 mcg | 8% |
| Oka oka | 46 mcg | 12% |
| Macaroni lati iyẹfun ti 1 ite | 20 miligiramu | 5% |
| Pasita lati iyẹfun V / s | 20 miligiramu | 5% |
| Iyẹfun Buckwheat | 54 mcg | 14% |
| Iyẹfun oat (oatmeal) | 20 miligiramu | 5% |
| Iyẹfun alikama ti ipele 1 | 35.5 µg | 9% |
| Iyẹfun Alikama 2nd ite | 38.4 µg | 10% |
| Iyẹfun | 27.1 mcg | 7% |
| Iyẹfun Iyẹfun | 40 miligiramu | 10% |
| Iyẹfun rye | 50 mcg | 13% |
| Iyẹfun Rye odidi | 55 mcg | 14% |
| Iyẹfun rye ti ọjẹlẹ | 35 µg | 9% |
| Oats (ọkà) | 27 mcg | 7% |
| Oyin bran | 52 mcg | 13% |
| Alikama alikama | 79 mcg | 20% |
| Alikama (ọkà, orisirisi rirọ) | 37.5 mcg | 9% |
| Alikama (ọkà, ite lile) | 46 mcg | 12% |
| Rice (ọkà) | 35 µg | 9% |
| Rye (ọkà) | 55 mcg | 14% |
| Soybean (ọkà) | 200 mcg | 50% |
| Awọn ewa (ọkà) | 90 mcg | 23% |
| Awọn ewa (ẹfọ) | 36 miligiramu | 9% |
| Akara Borodino | 29 mcg | 7% |
| Akara alikama (iyẹfun akọkọ 1st) | 27 mcg | 7% |
| Akara alikama (ti a ṣe lati iyẹfun V / s) | 22.5 mcg | 6% |
| Alikama burẹdi (iyẹfun odidi) | 30 µg | 8% |
| Akara Riga | 29 mcg | 7% |
| Gbogbo akara alikama | 50 mcg | 13% |
| Okun flakes “Hercules” | 23 mcg | 6% |
| Lentils (ọkà) | 90 mcg | 23% |
| Barle (ọkà) | 40 miligiramu | 10% |
Vitamin B9 ninu awọn eso ati awọn irugbin:
| ọja orukọ | Vitamin B9 100 g | Awọn ogorun ti ojoojumọ ibeere |
| peanuts | 240 mcg | 60% |
| Wolinoti | 77 mcg | 19% |
| Acorns, gbẹ | 115 mcg | 29% |
| Awọn Pine Pine | 34 mcg | 9% |
| Awọn Cashews | 25 mcg | 6% |
| Sesame | 97 mcg | 24% |
| almonds | 40 miligiramu | 10% |
| Awọn irugbin sunflower (awọn irugbin sunflower) | 227 µg | 57% |
| pistachios | 51 mcg | 13% |
| Awọn ọmọ wẹwẹ | 68 mcg | 17% |
Vitamin B9 ninu awọn eso, ẹfọ, awọn eso gbigbẹ:
| ọja orukọ | Vitamin B9 100 g | Awọn ogorun ti ojoojumọ ibeere |
| Eso ti o ṣeejẹ ti o ni oje yẹlo | 9 mcg | 2% |
| Piha oyinbo | 89 mcg | 22% |
| Meedogun | 3 miligiramu | 1% |
| ọsan | 30 µg | 8% |
| Elegede | 3 miligiramu | 1% |
| Basil (alawọ ewe) | 68 mcg | 17% |
| Igba | 18.5 µg | 5% |
| ogede | 20 miligiramu | 5% |
| Rutabaga | 5 µg | 1% |
| Àjara | 4 mcg | 1% |
| ṣẹẹri | 4 mcg | 1% |
| blueberries | 6 mcg | 2% |
| Garnet | 38 mcg | 10% |
| Eso girepufurutu | 12 mcg | 3% |
| Eso pia | 7 mcg | 2% |
| melon | 21 mcg | 5% |
| BlackBerry | 25 mcg | 6% |
| strawberries | 24 µg | 6% |
| Chamaenerion angustifolium (alawọ ewe) | 112 mcg | 28% |
| Atalẹ (gbongbo) | 11 mcg | 3% |
| Akeregbe kekere | 14 mcg | 4% |
| Eso kabeeji | 22 mcg | 6% |
| Ẹfọ | 63 ICG | 16% |
| Brussels sprouts | 31 mcg | 8% |
| Eso kabeeji, pupa, | 17 mcg | 4% |
| Eso kabeeji | 79 mcg | 20% |
| Awọn eso kabeeji Savoy | 18.5 µg | 5% |
| Ori ododo irugbin bi ẹfọ | 23 mcg | 6% |
| poteto | 8 mcg | 2% |
| KIWI | 25 mcg | 6% |
| Cilantro (alawọ ewe) | 62 mcg | 16% |
| Cress (ọya) | 80 mcg | 20% |
| Gusiberi | 6 mcg | 2% |
| Lẹmọnu | 11 mcg | 3% |
| Awọn leaves dandelion (ọya) | 27 mcg | 7% |
| Burdock (gbongbo) | 23 mcg | 6% |
| Alubosa alawọ (pen) | 18 mcg | 5% |
| Alubosa | 9 mcg | 2% |
| Rasipibẹri | 21 mcg | 5% |
| Mango | 43 mcg | 11% |
| Mandarin | 16 miligiramu | 4% |
| Pigweed funfun (alawọ ewe) | 30 µg | 8% |
| Karooti | 9 mcg | 2% |
| NECTARINES | 5 µg | 1% |
| Kukumba | 4 mcg | 1% |
| Ata adun (Bulgarian) | 53 mcg | 13% |
| eso pishi | 4 mcg | 1% |
| Parsley (alawọ ewe) | 110 mcg | 28% |
| Tomati (tomati) | 11 mcg | 3% |
| Rhubarb (ọya) | 15 µg | 4% |
| Radishes | 25 mcg | 6% |
| Oriṣi ewe (ọya) | 48 mcg | 12% |
| Beets | 13 mcg | 3% |
| Seleri (alawọ ewe) | 21 mcg | 5% |
| Seleri (gbongbo) | 8 mcg | 2% |
| Sisan | 5 µg | 1% |
| Awọn currant funfun | 8 mcg | 2% |
| Awọn currant pupa | 8 mcg | 2% |
| Elegede | 14 mcg | 4% |
| Dill (ọya) | 27 mcg | 7% |
| feijoa | 23 mcg | 6% |
| Persimoni | 8 mcg | 2% |
| plums | 4 mcg | 1% |
| Ata ilẹ | 3 miligiramu | 1% |
| Owo (ọya) | 80 mcg | 20% |
| apples | 3 miligiramu | 1% |
Vitamin B9 ninu awọn olu:
| ọja orukọ | Vitamin B9 100 g | Awọn ogorun ti ojoojumọ ibeere |
| Olu olu | 38 mcg | 10% |
| Olu Morel | 9 mcg | 2% |
| Funfun olu | 17 mcg | 4% |
| Awọn olu funfun, ti gbẹ | 140 mcg | 35% |
| olu | 25 mcg | 6% |
| Shiitake olu | 13 mcg | 3% |