Mga bitamina sa mga gulay at prutas (talahanayan I) – Malusog na Pagkaing Malapit sa Akin

Sa listahan ng mga gulay at prutas ay idinagdag din ang mga berry, pinatuyong prutas at mga dahon na gulay.

Sa talahanayan, ang mga naka-highlight na halaga na lumampas sa average na pang-araw-araw na rate ng bitamina. Nakasulat naka-highlight na mga halagang mula 50% hanggang 100% ng pang-araw-araw na halaga ng bitamina.

Talaan ng mga bitamina sa gulay at prutas:

Pangalan ng produkto	Bitamina A	Bitamina B1	Bitamina B2	Bitamina C	Bitamina E	Bitamina PP
Aprikot	267 mcg	0.03 mg	0.06 mg	10 mg	1.1 mg	0.8 mg
Abukado	7 mcg	0.06 mg	0.13 mg	10 mg	0 mg	1.7 mg
Labinlimang	167 mcg	0.02 mg	0.04 mg	23 mg	0.4 mg	0.2 mg
Kaakit-akit	27 mcg	0.02 mg	0.03 mg	13 mg	0.3 mg	0.5 mg
Pinya	7 mcg	0.08 mg	0.03 mg	20 mg	0.1 mg	0.3 mg
kahel	8 mcg	0.04 mg	0.03 mg	60 mg	0.2 mg	0.3 mg
Pakwan	17 mcg	0.04 mg	0.06 mg	7 mg	0.1 mg	0.3 mg
Basil (berde)	264 mcg	0.03 mg	0.08 mg	18 mg	0.8 mg	0.9 mg
Talong	3 mg	0.04 mg	0.05 mg	5 mg	0.1 mg	0.8 mg
Saging	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
mga ubas	5 μg	0.05 mg	0.02 mg	6 mg	0.4 mg	0.3 mg
Seresa	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
Lukban	3 mg	0.05 mg	0.03 mg	45 mg	0.3 mg	0.3 mg
Peras	2 mg	0.02 mg	0.03 mg	5 mg	0.4 mg	0.2 mg
Durian	2 mg	0.37 mg	0.2 mg	19.7 mg	0 mg	1.1 mg
Melon	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
strawberries	5 μg	0.03 mg	0.05 mg	60 mg	0.5 mg	0.4 mg
mga ubas	6 mcg	0.15 mg	0.08 mg	0 mg	0.5 mg	0.6 mg
Ugat ng luya)	0 mcg	0.02 mg	0.03 mg	5 mg	0.3 mg	0.7 mg
igos	13 mcg	0.07 mg	0.09 mg	0 mg	0.3 mg	1.2 mg
Pipino	5 μg	0.03 mg	0.03 mg	15 mg	0.1 mg	0.7 mg
Repolyo	3 mg	0.03 mg	0.04 mg	45 mg	0.1 mg	0.9 mg
Brokuli	386 mcg	0.07 mg	0.12 mg		0.8 mg	1.1 mg
Brussel sprouts	50 mcg	0.1 mg	0.2 mg		1 mg	1.5 mg
Pinaasim na repolyo	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
Repolyo, pula,	17 mcg	0.05 mg	0.05 mg	60 mg	0.1 mg	0.5 mg
Repolyo	16 mg	0.04 mg	0.05 mg	27 mg	0.1 mg	0.6 mg
Mga Savoy cabbage	3 mg	0.04 mg	0.05 mg	5 mg	0 mg	0.8 mg
Kuliplor	3 mg	0.1 mg	0.1 mg		0.2 mg	1 mg
Patatas	3 mg	0.12 mg	0.07 mg	20 mg	0.1 mg	1.8 mg
Ibon ng kiwi	15 μg	0.02 mg	0.04 mg		0.3 mg	0.5 mg
Cilantro (berde)	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 (mga gulay)	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
Pinatuyong mga aprikot	583 μg	0.1 mg	0.2 mg	4 mg	5.5 mg	3.9 mg
Limon	2 mg	0.04 mg	0.02 mg	40 mg	0.2 mg	0.2 mg
Dandelion dahon (mga gulay)	508 μg	0.19 mg	0.26 mg	35 mg	3.4 mg	0.8 mg
Burdock (ugat)	0 mcg	0.01 mg	0.03 mg	3 mg	0.4 mg	0.3 mg
Mga berdeng sibuyas (ang panulat)	333 mcg	0.02 mg	0.1 mg	30 mg	1 mg	0.5 mg
Sibuyas	333 mcg	0.1 mg	0.04 mg	35 mg	0.8 mg	0.8 mg
Sibuyas	0 mcg	0.05 mg	0.02 mg	10 mg	0.2 mg	0.5 mg
Prambuwesas	33 mcg	0.02 mg	0.05 mg	25 mg	0.6 mg	0.7 mg
Mangga	54 mcg	0.03 mg	0.04 mg	36 mg	0.9 mg	0.7 mg
Opisiyal na Intsik	7 mcg	0.08 mg	0.03 mg	38 mg	0.1 mg	0.3 mg
Pigweed puti (berde)	580 mcg	0.16 mg	0.44 mg		0 mg	1.2 mg
Karot		0.06 mg	0.07 mg	5 mg	0.4 mg	1.1 mg
Cloudberry	150 mcg	0.06 mg	0.07 mg	29 mg	1.5 mg	0.5 mg
Damong-dagat	3 mg	0.04 mg	0.06 mg	2 mg	0 mg	0.5 mg
nektarin	17 mcg	0.03 mg	0.03 mg	5.4 mg	0.8 mg	1.1 mg
Sea buckthorn	250 mcg	0.03 mg	0.05 mg		5 mg	0.5 mg
Pipino	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
Matamis na paminta (Bulgarian)	250 mcg	0.08 mg	0.09 mg		0.7 mg	1 mg
Milokoton	83 mcg	0.04 mg	0.08 mg	10 mg	1.1 mg	0.8 mg
Parsley (berde)	950 mcg	0.05 mg	0.05 mg		1.8 mg	1.6 mg
Grapefruit	0 mcg	0.03 mg	0.03 mg	61 mg	0 mg	0.2 mg
Tomato (kamatis)	133 mcg	0.06 mg	0.04 mg	25 mg	0.7 mg	0.7 mg
Rhubarb (mga gulay)	10 μg	0.01 mg	0.06 mg	10 mg	0.2 mg	0.2 mg
Mga labanos	0 mcg	0.01 mg	0.04 mg	25 mg	0.1 mg	0.3 mg
Turnips	17 mcg	0.05 mg	0.04 mg	20 mg	0.1 mg	1.1 mg
Rowan pula		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
Litsugas (mga gulay)	292 μg	0.03 mg	0.08 mg	15 mg	0.7 mg	0.9 mg
Beets	2 mg	0.02 mg	0.04 mg	10 mg	0.1 mg	0.4 mg
Kintsay (berde)	750 mcg	0.02 mg	0.1 mg	38 mg	0.5 mg	0.5 mg
Ugat ng celery)	3 mg	0.03 mg	0.06 mg	8 mg	0.5 mg	1.2 mg
Umubos	17 mcg	0.06 mg	0.04 mg	10 mg	0.6 mg	0.7 mg
Mga puting currant	7 mcg	0.01 mg	0.02 mg	40 mg	0.3 mg	0.3 mg
Mga pulang currant	33 mcg	0.01 mg	0.03 mg	25 mg	0.5 mg	0.3 mg
Itim na mga currant	17 mcg	0.03 mg	0.04 mg		0.7 mg	0.4 mg
Asparagus (berde)	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
Kalabasa	250 mcg	0.05 mg	0.06 mg	8 mg	0.4 mg	0.7 mg
Dill (gulay)	750 mcg	0.03 mg	0.1 mg		1.7 mg	1.4 mg
feijoa	0 mcg	0.01 mg	0.02 mg	33 mg	0.2 mg	0.3 mg
Petsa	0 mcg	0.05 mg	0.05 mg	0 mg	0.3 mg	1.9 mg
persimon	200 mcg	0.02 mg	0.03 mg	15 mg	0.5 mg	0.3 mg
Seresa	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
Bawang	0 mcg	0.08 mg	0.08 mg	10 mg	0.3 mg	2.8 mg
briar	434 μg	0.05 mg	0.13 mg		1.7 mg	0.7 mg
Spinach (mga gulay)	750 mcg	0.1 mg	0.25 mg	55 mg	2.5 mg	1.2 mg
Sorrel (gulay)	417 μg	0.19 mg	0.1 mg	43 mg	2 mg	0.6 mg
mga mansanas	5 μg	0.03 mg	0.02 mg	10 mg	0.2 mg	0.4 mg

Tulad ng ipinakita sa talahanayan, karamihan sa mga prutas, gulay at berry ay naglalaman ng mga bitamina C at A (sa beta carotene). Ang karagdagang mga detalye tungkol sa bawat bitamina, mga kaugalian ng pagkonsumo, at nilalaman sa iba't ibang mga produkto ay maaaring mabasa: bitamina a, bitamina C, bitamina B1, bitamina B2, bitamina E.

Mga bitamina sa gulay at prutas (talahanayan I)

Talaan ng mga bitamina sa gulay at prutas:

Mag-iwan ng Sagot