Di nav lîsteya sebze û fêkiyan de tirî, fêkiyên hişkkirî û hêşînahiyên pelî jî hatin zêdekirin.
Di tabloyê de, nirxên berbiçav ên ku di vîtamînê de rêjeya rojane ya navîn derbas dikin. Xêzkirin nirxên berbiçav ji 50% heya 100% nirxa rojane ya vîtamîn.
Tabloya vîtamînan di sebze û fêkiyan de:
navê berhemê | Vitamin A | Vitamin B1 | Vitamin B2 | vîtamîna C û bi | Vitamin E | Vîtamîna PP |
Mişmiş | 267 mcg | mg 0.03 | mg 0.06 | mg 10 | mg 1.1 | mg 0.8 |
Avocado | 7 mcg | mg 0.06 | mg 0.13 | mg 10 | mg 0 | mg 1.7 |
quince | 167 mcg | mg 0.02 | mg 0.04 | mg 23 | mg 0.4 | mg 0.2 |
Încaz | 27 mcg | mg 0.02 | mg 0.03 | mg 13 | mg 0.3 | mg 0.5 |
Ananas | 7 mcg | mg 0.08 | mg 0.03 | mg 20 | mg 0.1 | mg 0.3 |
Porteqalî | 8 mcg | mg 0.04 | mg 0.03 | mg 60 | mg 0.2 | mg 0.3 |
Zebeş | 17 mcg | mg 0.04 | mg 0.06 | mg 7 | mg 0.1 | mg 0.3 |
Reşîl (kesk) | 264 mcg | mg 0.03 | mg 0.08 | mg 18 | mg 0.8 | mg 0.9 |
Êşan | mg 3 | mg 0.04 | mg 0.05 | mg 5 | mg 0.1 | mg 0.8 |
Mûz | mg 20 | mg 0.04 | mg 0.05 | mg 10 | mg 0.4 | mg 0.9 |
Cranberry | 8 mcg | mg 0.01 | mg 0.02 | mg 15 | mg 1 | mg 0.3 |
Rutabaga | 8 mcg | mg 0.05 | mg 0.05 | mg 30 | mg 0.1 | mg 1.1 |
Grapes | 5 μg | mg 0.05 | mg 0.02 | mg 6 | mg 0.4 | mg 0.3 |
Qeresî | 17 mcg | mg 0.03 | mg 0.03 | mg 15 | mg 0.3 | mg 0.5 |
Bilberry.kuva | 0 mcg | mg 0.01 | mg 0.02 | mg 20 | mg 1.4 | mg 0.4 |
Garnet | 5 μg | mg 0.04 | mg 0.01 | mg 4 | mg 0.4 | mg 0.5 |
Girêfurt | mg 3 | mg 0.05 | mg 0.03 | mg 45 | mg 0.3 | mg 0.3 |
Hirmê | mg 2 | mg 0.02 | mg 0.03 | mg 5 | mg 0.4 | mg 0.2 |
Dûrî | mg 2 | mg 0.37 | mg 0.2 | mg 19.7 | mg 0 | mg 1.1 |
Petêx | 67 mcg | mg 0.04 | mg 0.04 | mg 20 | mg 0.1 | mg 0.5 |
Tûyê dirîreşk | 17 mcg | mg 0.01 | mg 0.05 | mg 15 | mg 1.2 | mg 0.6 |
strawberries | 5 μg | mg 0.03 | mg 0.05 | mg 60 | mg 0.5 | mg 0.4 |
Raisins | 6 mcg | mg 0.15 | mg 0.08 | mg 0 | mg 0.5 | mg 0.6 |
Zencefîl (root) | 0 mcg | mg 0.02 | mg 0.03 | mg 5 | mg 0.3 | mg 0.7 |
Figs | 13 mcg | mg 0.07 | mg 0.09 | mg 0 | mg 0.3 | mg 1.2 |
Zucchini | 5 μg | mg 0.03 | mg 0.03 | mg 15 | mg 0.1 | mg 0.7 |
Lihane | mg 3 | mg 0.03 | mg 0.04 | mg 45 | mg 0.1 | mg 0.9 |
Broccoli | 386 mcg | mg 0.07 | mg 0.12 | mg 0.8 | mg 1.1 | |
Brussels pişk | 50 mcg | mg 0.1 | mg 0.2 | mg 1 | mg 1.5 | |
Sauerkraut | 0 mcg | mg 0.02 | mg 0.02 | mg 30 | mg 0.1 | mg 0.6 |
Kohlrabi | 17 mcg | mg 0.06 | mg 0.05 | mg 50 | mg 0.2 | mg 1.2 |
Kelem, sor, | 17 mcg | mg 0.05 | mg 0.05 | mg 60 | mg 0.1 | mg 0.5 |
Lihane | mg 16 | mg 0.04 | mg 0.05 | mg 27 | mg 0.1 | mg 0.6 |
Kelemên Savoyê | mg 3 | mg 0.04 | mg 0.05 | mg 5 | mg 0 | mg 0.8 |
Lihane | mg 3 | mg 0.1 | mg 0.1 | mg 0.2 | mg 1 | |
Potatoes | mg 3 | mg 0.12 | mg 0.07 | mg 20 | mg 0.1 | mg 1.8 |
Kiwi | 15 μg | mg 0.02 | mg 0.04 | mg 0.3 | mg 0.5 | |
Cilantro (kesk) | 337 μg | mg 0.07 | mg 0.16 | mg 27 | mg 2.5 | mg 1.1 |
Cranberry | 0 mcg | mg 0.02 | mg 0.02 | mg 15 | mg 1 | mg 0.3 |
Cress (kesk) | 346 μg | mg 0.08 | mg 0.26 | mg 69 | mg 0.7 | mg 1 |
Tûerdk | 33 mcg | mg 0.01 | mg 0.02 | mg 30 | mg 0.5 | mg 0.4 |
Zeviyên hişkkirî | 583 μg | mg 0.1 | mg 0.2 | mg 4 | mg 5.5 | mg 3.9 |
Leymûn | mg 2 | mg 0.04 | mg 0.02 | mg 40 | mg 0.2 | mg 0.2 |
Pelên dandelion (kesk) | 508 μg | mg 0.19 | mg 0.26 | mg 35 | mg 3.4 | mg 0.8 |
Kulîlk (kok) | 0 mcg | mg 0.01 | mg 0.03 | mg 3 | mg 0.4 | mg 0.3 |
Pîvazên kesk (qelem) | 333 mcg | mg 0.02 | mg 0.1 | mg 30 | mg 1 | mg 0.5 |
Leek | 333 mcg | mg 0.1 | mg 0.04 | mg 35 | mg 0.8 | mg 0.8 |
Pîvaz | 0 mcg | mg 0.05 | mg 0.02 | mg 10 | mg 0.2 | mg 0.5 |
Dirrîreşk | 33 mcg | mg 0.02 | mg 0.05 | mg 25 | mg 0.6 | mg 0.7 |
Mango | 54 mcg | mg 0.03 | mg 0.04 | mg 36 | mg 0.9 | mg 0.7 |
Mandarin | 7 mcg | mg 0.08 | mg 0.03 | mg 38 | mg 0.1 | mg 0.3 |
Pigweed spî (kesk) | 580 mcg | mg 0.16 | mg 0.44 | mg 0 | mg 1.2 | |
Koz | mg 0.06 | mg 0.07 | mg 5 | mg 0.4 | mg 1.1 | |
cloudberry | 150 mcg | mg 0.06 | mg 0.07 | mg 29 | mg 1.5 | mg 0.5 |
Kefz | mg 3 | mg 0.04 | mg 0.06 | mg 2 | mg 0 | mg 0.5 |
Nectarine | 17 mcg | mg 0.03 | mg 0.03 | mg 5.4 | mg 0.8 | mg 1.1 |
Kevirê behrê | 250 mcg | mg 0.03 | mg 0.05 | mg 5 | mg 0.5 | |
Xiyar | 10 μg | mg 0.03 | mg 0.04 | mg 10 | mg 0.1 | mg 0.3 |
Papaya | 47 mcg | mg 0.02 | mg 0.03 | mg 61 | mg 0.3 | mg 0.4 |
Fern | 181 mcg | mg 0.02 | mg 0.21 | mg 26.6 | mg 0 | mg 4.9 |
Îsota şîrîn (Bulgarî) | 250 mcg | mg 0.08 | mg 0.09 | mg 0.7 | mg 1 | |
Şiftelî | 83 mcg | mg 0.04 | mg 0.08 | mg 10 | mg 1.1 | mg 0.8 |
Parsley (kesk) | 950 mcg | mg 0.05 | mg 0.05 | mg 1.8 | mg 1.6 | |
Pomelo | 0 mcg | mg 0.03 | mg 0.03 | mg 61 | mg 0 | mg 0.2 |
Tomato (tomato) | 133 mcg | mg 0.06 | mg 0.04 | mg 25 | mg 0.7 | mg 0.7 |
Reh (kesk) | 10 μg | mg 0.01 | mg 0.06 | mg 10 | mg 0.2 | mg 0.2 |
Radishes | 0 mcg | mg 0.01 | mg 0.04 | mg 25 | mg 0.1 | mg 0.3 |
Turnips | 17 mcg | mg 0.05 | mg 0.04 | mg 20 | mg 0.1 | mg 1.1 |
Rowan sor | mg 0.05 | mg 0.02 | mg 1.4 | mg 0.7 | ||
aronia | 200 mcg | mg 0.01 | mg 0.02 | mg 15 | mg 1.5 | mg 0.6 |
Sêv (kesk) | 292 μg | mg 0.03 | mg 0.08 | mg 15 | mg 0.7 | mg 0.9 |
Beets | mg 2 | mg 0.02 | mg 0.04 | mg 10 | mg 0.1 | mg 0.4 |
Kelûpel (kesk) | 750 mcg | mg 0.02 | mg 0.1 | mg 38 | mg 0.5 | mg 0.5 |
Kelûpel (root) | mg 3 | mg 0.03 | mg 0.06 | mg 8 | mg 0.5 | mg 1.2 |
Mezrîb | 17 mcg | mg 0.06 | mg 0.04 | mg 10 | mg 0.6 | mg 0.7 |
Currantên spî | 7 mcg | mg 0.01 | mg 0.02 | mg 40 | mg 0.3 | mg 0.3 |
Currantên sor | 33 mcg | mg 0.01 | mg 0.03 | mg 25 | mg 0.5 | mg 0.3 |
Reşikên reş | 17 mcg | mg 0.03 | mg 0.04 | mg 0.7 | mg 0.4 | |
Asparagus (kesk) | 83 mcg | mg 0.1 | mg 0.1 | mg 20 | mg 0.5 | mg 1.4 |
Artîşoka Orşelîmê | mg 2 | mg 0.07 | mg 0.06 | mg 6 | mg 0.2 | mg 1.6 |
Kûndir | 250 mcg | mg 0.05 | mg 0.06 | mg 8 | mg 0.4 | mg 0.7 |
Dill (kesk) | 750 mcg | mg 0.03 | mg 0.1 | mg 1.7 | mg 1.4 | |
feijoa | 0 mcg | mg 0.01 | mg 0.02 | mg 33 | mg 0.2 | mg 0.3 |
Nexşe | 0 mcg | mg 0.05 | mg 0.05 | mg 0 | mg 0.3 | mg 1.9 |
Zirav | 200 mcg | mg 0.02 | mg 0.03 | mg 15 | mg 0.5 | mg 0.3 |
Qeresî | 25 mcg | mg 0.01 | mg 0.01 | mg 15 | mg 0.3 | mg 0.5 |
Bilberry.kuva | 0 mcg | mg 0.01 | mg 0.02 | mg 10 | mg 1.4 | mg 0.4 |
xwe kiribű | 10 μg | mg 0.02 | mg 0.1 | mg 3 | mg 1.8 | mg 1.7 |
Sîr | 0 mcg | mg 0.08 | mg 0.08 | mg 10 | mg 0.3 | mg 2.8 |
briar | 434 μg | mg 0.05 | mg 0.13 | mg 1.7 | mg 0.7 | |
Spînax (kesk) | 750 mcg | mg 0.1 | mg 0.25 | mg 55 | mg 2.5 | mg 1.2 |
Sorrel (kesk) | 417 μg | mg 0.19 | mg 0.1 | mg 43 | mg 2 | mg 0.6 |
Apples | 5 μg | mg 0.03 | mg 0.02 | mg 10 | mg 0.2 | mg 0.4 |
Wekî ku tablo nîşan dide, piranî di fêkî, sebze û beran de vîtamînên C û A (di beta-carotene) de hene. Agahiyên bêtir li ser her vîtamîn, normên vexwarinê, û naveroka di hilberên cihêreng de dikarin werin xwendin: vîtamîna a, vîtamîna C, vîtamîna B1, vîtamîna B2, vîtamîna E.