Yaliyomo
Katika meza hizi hupitishwa na wastani wa kila siku mahitaji ya Biotin ni 50 mg. Safu "Asilimia ya mahitaji ya kila siku" inaonyesha ni asilimia ngapi ya gramu 100 za bidhaa hiyo inakidhi hitaji la kila siku la binadamu la Biotin (vitamini H).
VYAKULA VYENYE MAUDHUI YA JUU (VITAMIN H):
| Jina la bidhaa | Yaliyomo ya Biotini katika 100g | Asilimia ya mahitaji ya kila siku |
| Maharagwe ya soya (nafaka) | 60 mcg | 120% |
| Mayai ya yai | 56 mcg | 112% |
| Yai ya kuku | 20.2 μg | 40% |
| Vioo vya macho | 20 mg | 40% |
| Oat flakes "Hercules" | 20 mg | 40% |
| Mbaazi (zilizohifadhiwa) | 19.5 μg | 39% |
| Maziwa yamepunguzwa | 15.3 μg | 31% |
| Shayiri (nafaka) | 15 μg | 30% |
| Mchele (nafaka) | 12 mcg | 24% |
| Ngano (nafaka, daraja ngumu) | 11.6 μg | 23% |
| Shayiri (nafaka) | 11 mcg | 22% |
| Ngano (nafaka, aina laini) | 10.4 mcg | 21% |
| Ngano za ngano | 10 μg | 20% |
| Poda ya maziwa 25% | 10 μg | 20% |
| Nyama (kuku) | 10 μg | 20% |
| Cod | 10 μg | 20% |
| Nyama (kuku wa nyama) | 8.4 μg | 17% |
| Jibini 2% | 7.6 μg | 15% |
| siagi 5% | 7.6 μg | 15% |
| Kikurdi | 7.6 μg | 15% |
| Vitamini vya yai | 7 mcg | 14% |
| Kusaga mahindi | 6.6 mcg | 13% |
| Rye (nafaka) | 6 mcg | 12% |
| Jibini "Camembert" | 5.6 μg | 11% |
| Mbaazi kijani kibichi (safi) | 5.3 mcg | 11% |
| Jibini 18% (ujasiri) | 5.1 μg | 10% |
| Jibini la jumba 9% (ujasiri) | 5.1 μg | 10% |
Angalia orodha kamili ya bidhaa
| Unga ya ngano darasa la 2 | 4.4 mcg | 9% |
| Jibini "Roquefort" 50% | 4.2 mcg | 8% |
| Ukuta wa Unga | 4 mcg | 8% |
| Cream 20% | 4 mcg | 8% |
| Maziwa ya Acidophilus 1% | 3.6 mcg | 7% |
| Acidophilus 3,2% | 3.6 mcg | 7% |
| Acidophilus hadi 3.2% tamu | 3.6 mcg | 7% |
| Acidophilus mafuta ya chini | 3.6 mcg | 7% |
| Cream cream 20% | 3.6 mcg | 7% |
| Cream cream 30% | 3.6 mcg | 7% |
| Jibini "Kirusi" | 3.6 mcg | 7% |
| Kefir 3.2% | 3.51 μg | 7% |
| Kefir yenye mafuta kidogo | 3.51 μg | 7% |
| Rice | 3.5 μg | 7% |
| Mtindi 2.5% ya | 3.39 mcg | 7% |
| Cream 10% | 3.38 μg | 7% |
| Cream 25% | 3.38 μg | 7% |
| Cream 8% | 3.38 μg | 7% |
| Uzito wa curd ni mafuta 16.5% | 3.2 μg | 6% |
| Maziwa 1,5% | 3.2 μg | 6% |
| Maziwa 2,5% | 3.2 μg | 6% |
| Maziwa 3.2% | 3.2 μg | 6% |
| Maziwa 3,5% | 3.2 μg | 6% |
| Poda ya cream 42% | 3.2 μg | 6% |
| Nyama (nyama ya nyama) | 3.04 μg | 6% |
| Unga ya ngano ya daraja 1 | 3 mg | 6% |
| Rye ya unga | 3 mg | 6% |
| Kabichi, nyekundu, | 2.9 μg | 6% |
| Jibini "Gollandskiy" 45% | 2.3 mcg | 5% |
| Sundae ya barafu | 2.18 μg | 4% |
| Macaroni kutoka unga wa daraja 1 | 2 mg | 4% |
| Pasta kutoka unga V / s | 2 mg | 4% |
| Unga | 2 mg | 4% |
| Chakula cha unga wa Rye | 2 mg | 4% |
| Unga ya mbegu hupandwa | 2 mg | 4% |
| Jibini Cheddar 50% | 1.7 mcg | 3% |
| Kolilili | 1.5 g | 3% |
Yaliyomo ya Biotin katika bidhaa za maziwa na bidhaa za yai:
| Jina la bidhaa | Yaliyomo ya Biotini katika 100g | Asilimia ya mahitaji ya kila siku |
| Maziwa ya Acidophilus 1% | 3.6 mcg | 7% |
| Acidophilus 3,2% | 3.6 mcg | 7% |
| Acidophilus hadi 3.2% tamu | 3.6 mcg | 7% |
| Acidophilus mafuta ya chini | 3.6 mcg | 7% |
| Vitamini vya yai | 7 mcg | 14% |
| Mayai ya yai | 56 mcg | 112% |
| Kefir 3.2% | 3.51 μg | 7% |
| Kefir yenye mafuta kidogo | 3.51 μg | 7% |
| Koumiss (kutoka maziwa ya Mare) | 1 μg | 2% |
| Uzito wa curd ni mafuta 16.5% | 3.2 μg | 6% |
| Maziwa 1,5% | 3.2 μg | 6% |
| Maziwa 2,5% | 3.2 μg | 6% |
| Maziwa 3.2% | 3.2 μg | 6% |
| Maziwa 3,5% | 3.2 μg | 6% |
| Poda ya maziwa 25% | 10 μg | 20% |
| Maziwa yamepunguzwa | 15.3 μg | 31% |
| Sundae ya barafu | 2.18 μg | 4% |
| Mtindi 2.5% ya | 3.39 mcg | 7% |
| Cream 10% | 3.38 μg | 7% |
| Cream 20% | 4 mcg | 8% |
| Cream 25% | 3.38 μg | 7% |
| Cream 8% | 3.38 μg | 7% |
| Poda ya cream 42% | 3.2 μg | 6% |
| Cream cream 20% | 3.6 mcg | 7% |
| Cream cream 30% | 3.6 mcg | 7% |
| Jibini "Gollandskiy" 45% | 2.3 mcg | 5% |
| Jibini "Camembert" | 5.6 μg | 11% |
| Jibini "Roquefort" 50% | 4.2 mcg | 8% |
| Jibini Cheddar 50% | 1.7 mcg | 3% |
| Jibini Uswisi 50% | 0.9 μg | 2% |
| Jibini "Kirusi" | 3.6 mcg | 7% |
| Jibini 18% (ujasiri) | 5.1 μg | 10% |
| Jibini 2% | 7.6 μg | 15% |
| siagi 5% | 7.6 μg | 15% |
| Jibini la jumba 9% (ujasiri) | 5.1 μg | 10% |
| Kikurdi | 7.6 μg | 15% |
| Yai ya kuku | 20.2 μg | 40% |
Yaliyomo ya Biotin katika nafaka, bidhaa za nafaka na kunde:
| Jina la bidhaa | Yaliyomo ya Biotini katika 100g | Asilimia ya mahitaji ya kila siku |
| Mbaazi (zilizohifadhiwa) | 19.5 μg | 39% |
| Mbaazi kijani kibichi (safi) | 5.3 mcg | 11% |
| Kusaga mahindi | 6.6 mcg | 13% |
| Vioo vya macho | 20 mg | 40% |
| Ngano za ngano | 10 μg | 20% |
| Rice | 3.5 μg | 7% |
| Macaroni kutoka unga wa daraja 1 | 2 mg | 4% |
| Pasta kutoka unga V / s | 2 mg | 4% |
| Unga ya ngano ya daraja 1 | 3 mg | 6% |
| Unga ya ngano darasa la 2 | 4.4 mcg | 9% |
| Unga | 2 mg | 4% |
| Ukuta wa Unga | 4 mcg | 8% |
| Rye ya unga | 3 mg | 6% |
| Chakula cha unga wa Rye | 2 mg | 4% |
| Unga ya mbegu hupandwa | 2 mg | 4% |
| Shayiri (nafaka) | 15 μg | 30% |
| Ngano (nafaka, aina laini) | 10.4 mcg | 21% |
| Ngano (nafaka, daraja ngumu) | 11.6 μg | 23% |
| Mchele (nafaka) | 12 mcg | 24% |
| Rye (nafaka) | 6 mcg | 12% |
| Maharagwe ya soya (nafaka) | 60 mcg | 120% |
| Oat flakes "Hercules" | 20 mg | 40% |
| Shayiri (nafaka) | 11 mcg | 22% |
Yaliyomo ya Biotini kwenye matunda, mboga mboga, matunda yaliyokaushwa:
| Jina la bidhaa | Yaliyomo ya Biotini katika 100g | Asilimia ya mahitaji ya kila siku |
| apricot | 0.27 μg | 1% |
| Basil (kijani) | 0.4 μg | 1% |
| zucchini | 0.4 μg | 1% |
| Kabichi, nyekundu, | 2.9 μg | 6% |
| Kolilili | 1.5 g | 3% |
| Vitunguu vya kijani (kalamu) | 0.9 μg | 2% |
| Kitunguu | 0.9 μg | 2% |
| Karoti | 0.6 μg | 1% |
| Tango | 0.9 μg | 2% |
| Parsley (kijani) | 0.4 μg | 1% |
| Nyanya (nyanya) | 1.2 μg | 2% |
| Lettuce (wiki) | 0.7 μg | 1% |