Jedwali la yaliyomo kwenye chuma kwenye vyakula

Katika meza hizi hupitishwa na wastani wa kila siku hitaji la chuma, sawa na 14 mg. Safu wima "Asilimia ya mahitaji ya kila siku" inaonyesha ni asilimia ngapi ya gramu 100 za bidhaa hiyo inakidhi hitaji la kila siku la binadamu la chuma.

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BIDHAA ZENYE MAUDHUI YA HALI YA JUU

Jina la bidhaa	Yaliyomo ya chuma katika 100g	Asilimia ya mahitaji ya kila siku
Ufuta	16 mg	114%
Mwani	16 mg	114%
Ngano ya ngano	14 mg	100%
Uyoga wa Morel	12.2 mg	87%
Dengu (nafaka)	11.8 mg	84%
Maharagwe ya soya (nafaka)	9.7 mg	69%
Poda ya yai	8.9 mg	64%
Buckwheat (nafaka)	8.3 mg	59%
Shayiri (nafaka)	7.4 mg	53%
Mbaazi (zilizohifadhiwa)	7 mg	50%
Ini ya nyama ya ng'ombe	6.9 mg	49%
Mayai ya yai	6.7 mg	48%
Buckwheat (unground)	6.7 mg	48%
Chaza	6.2 mg	44%
Mbegu za alizeti (mbegu za alizeti)	6.1 mg	44%
Mash	6 mg	43%
Ng'ombe ya figo	6 mg	43%
Maapuli yamekauka	6 mg	43%
Maharagwe (nafaka)	5.9 mg	42%
Chocolate	5.6 mg	40%
Karanga za Pine	5.5 mg	39%
Shayiri (nafaka)	5.5 mg	39%
Oat bran	5.4 mg	39%
Ngano (nafaka, aina laini)	5.4 mg	39%
Rye (nafaka)	5.4 mg	39%
Ngano (nafaka, daraja ngumu)	5.3 mg	38%
Karanga	5 mg	36%
Buckwheat (mboga)	4.9 mg	35%
Ngano za ngano	4.7 mg	34%
Ukuta wa Unga	4.7 mg	34%
hazelnuts	4.7 mg	34%
Lozi	4.2 mg	30%
Uyoga mweupe, kavu	4.1 mg	29%
Unga wa Buckwheat	4.1 mg	29%
Chakula cha unga wa Rye	4.1 mg	29%

Angalia orodha kamili ya bidhaa

Yaliyomo ya chuma katika karanga na mbegu:

Jina la bidhaa	Yaliyomo ya chuma katika 100g	Asilimia ya mahitaji ya kila siku
Karanga	5 mg	36%
Walnut	2 mg	14%
Acorn, kavu	1 mg	7%
Karanga za Pine	5.5 mg	39%
korosho	3.8 mg	27%
Ufuta	16 mg	114%
Lozi	4.2 mg	30%
Mbegu za alizeti (mbegu za alizeti)	6.1 mg	44%
pistachios	3.9 mg	28%
hazelnuts	4.7 mg	34%

Yaliyomo ya chuma katika nafaka, bidhaa za nafaka na kunde:

Jina la bidhaa	Yaliyomo ya chuma katika 100g	Asilimia ya mahitaji ya kila siku
Mbaazi (zilizohifadhiwa)	7 mg	50%
Mbaazi kijani kibichi (safi)	0.7 mg	5%
Buckwheat (nafaka)	8.3 mg	59%
Buckwheat (mboga)	4.9 mg	35%
Buckwheat (unground)	6.7 mg	48%
Kusaga mahindi	2.7 mg	19%
semolina	1 mg	7%
Vioo vya macho	3.9 mg	28%
Shayiri ya lulu	1.8 mg	13%
Ngano za ngano	4.7 mg	34%
Groats hulled mtama (polished)	2.7 mg	19%
Rice	1 mg	7%
Grey shayiri	1.8 mg	13%
Nafaka tamu	0.5 mg	4%
Macaroni kutoka unga wa daraja 1	2.5 mg	18%
Pasta kutoka unga V / s	1.6 mg	11%
Mash	6 mg	43%
Unga wa Buckwheat	4.1 mg	29%
Unga wa mahindi	2.7 mg	19%
Unga ya shayiri	3.6 mg	26%
Unga ya oat (shayiri)	3 mg	21%
Unga ya ngano ya daraja 1	2.1 mg	15%
Unga ya ngano darasa la 2	3.9 mg	28%
Unga	1.2 mg	9%
Ukuta wa Unga	4.7 mg	34%
Rye ya unga	3.5 mg	25%
Chakula cha unga wa Rye	4.1 mg	29%
Unga ya mbegu hupandwa	2.9 mg	21%
unga wa mchele	1.3 mg	9%
Chickpeas	2.6 mg	19%
Shayiri (nafaka)	5.5 mg	39%
Oat bran	5.4 mg	39%
Ngano ya ngano	14 mg	100%
Ngano (nafaka, aina laini)	5.4 mg	39%
Ngano (nafaka, daraja ngumu)	5.3 mg	38%
Mchele (nafaka)	2.1 mg	15%
Rye (nafaka)	5.4 mg	39%
Maharagwe ya soya (nafaka)	9.7 mg	69%
Maharagwe (nafaka)	5.9 mg	42%
Maharagwe (kunde)	1.1 mg	8%
Oat flakes "Hercules"	3.6 mg	26%
Dengu (nafaka)	11.8 mg	84%
Shayiri (nafaka)	7.4 mg	53%

Yaliyomo ya chuma katika nyama, samaki na dagaa:

Jina la bidhaa	Yaliyomo ya chuma katika 100g	Asilimia ya mahitaji ya kila siku
Roach	0.8 mg	6%
Salmoni	0.6 mg	4%
Caviar nyekundu caviar	1.8 mg	13%
Pollock ROE	1.5 mg	11%
Punjepunje nyeusi ya Caviar	2.4 mg	17%
squid	1.1 mg	8%
Fungua	0.7 mg	5%
Chum	0.6 mg	4%
Sprat Baltiki	1.4 mg	10%
Sakafu ya Caspian	1.4 mg	10%
shrimp	1.8 mg	13%
Bream	0.3 mg	2%
Salmoni Atlantiki (lax)	0.8 mg	6%
Mussels	3.2 mg	23%
Pollock	0.8 mg	6%
capelin	0.4 mg	3%
Nyama (kondoo)	2 mg	14%
Nyama (nyama ya nyama)	2.7 mg	19%
Nyama (Uturuki)	1.4 mg	10%
Nyama (sungura)	3.3 mg	24%
Nyama (kuku)	1.6 mg	11%
Nyama (mafuta ya nguruwe)	1.4 mg	10%
Nyama (nyama ya nguruwe)	1.7 mg	12%
Nyama (kuku wa nyama)	1.3 mg	9%
Cod	0.7 mg	5%
Kikundi	0.9 mg	6%
Mto wa sangara	0.7 mg	5%
Sturgeon	0.7 mg	5%
Halibut	0.7 mg	5%
Ini ya nyama ya ng'ombe	6.9 mg	49%
Haddock	0.7 mg	5%
Ng'ombe ya figo	6 mg	43%
Mto wa saratani	1.8 mg	13%
Kamba	0.6 mg	4%
Herring	1 mg	7%
Hering mafuta	1 mg	7%
Herring konda	1 mg	7%
Hering srednebelaya	1.1 mg	8%
Makrill	1.7 mg	12%
kama	1 mg	7%
Makrill	1.1 mg	8%
sudaki	0.5 mg	4%
Cod	0.5 mg	4%
Jodari	1 mg	7%
Acne	0.4 mg	3%
Chaza	6.2 mg	44%
Nyuma	0.7 mg	5%
Pike	0.7 mg	5%

Yaliyomo ya chuma katika mayai na bidhaa za yai:

Jina la bidhaa	Yaliyomo ya chuma katika 100g	Asilimia ya mahitaji ya kila siku
Vitamini vya yai	0.2 mg	1%
Mayai ya yai	6.7 mg	48%
Poda ya yai	8.9 mg	64%
Yai ya kuku	2.5 mg	18%
Yai ya tombo	3.2 mg	23%

Yaliyomo ya chuma katika bidhaa za maziwa:

Jina la bidhaa	Yaliyomo ya chuma katika 100g	Asilimia ya mahitaji ya kila siku
Jibini (kutoka kwa maziwa ya ng'ombe)	0.7 mg	5%
Uzito wa curd ni mafuta 16.5%	0.4 mg	3%
Maziwa yaliyofupishwa na sukari 5%	0.2 mg	1%
Maziwa yaliyofupishwa na sukari 8,5%	0.2 mg	1%
Maziwa yaliyofupishwa na sukari yenye mafuta kidogo	0.2 mg	1%
Maziwa kavu 15%	0.5 mg	4%
Poda ya maziwa 25%	0.5 mg	4%
Maziwa yamepunguzwa	1 mg	7%
Ice cream	0.2 mg	1%
Cream 20%	0.2 mg	1%
Cream 25%	0.2 mg	1%
35% ya cream	0.2 mg	1%
Poda ya cream 42%	0.6 mg	4%
Cream cream 15%	0.2 mg	1%
Cream cream 20%	0.2 mg	1%
Cream cream 25%	0.3 mg	2%
Cream cream 30%	0.3 mg	2%
Jibini "Adygeysky"	0.6 mg	4%
Jibini "Gollandskiy" 45%	0.7 mg	5%
Jibini "Camembert"	0.3 mg	2%
Jibini la Parmesan	0.82 mg	6%
Jibini "Poshehonsky" 45%	1 mg	7%
Jibini "Roquefort" 50%	1 mg	7%
Jibini "Kirusi" 50%	1 mg	7%
Jibini "Suluguni"	0.6 mg	4%
Jibini la Feta	0.65 mg	5%
Jibini Cheddar 50%	1 mg	7%
Jibini Uswisi 50%	0.8 mg	6%
Jibini la Gouda	0.24 mg	2%
Jibini la chini la mafuta	0.3 mg	2%
Jibini "Sausage"	0.9 mg	6%
Jibini "Kirusi"	0.8 mg	6%
Vipande vya glazed ya mafuta ya 27.7%	1.5 mg	11%
Jibini 11%	0.3 mg	2%
Jibini 18% (ujasiri)	0.5 mg	4%
Jibini 2%	0.3 mg	2%
siagi 4%	0.4 mg	3%
siagi 5%	0.4 mg	3%
Jibini la jumba 9% (ujasiri)	0.4 mg	3%
Kikurdi	0.3 mg	2%

Yaliyomo ya chuma kwenye matunda, matunda, mboga mboga, matunda yaliyokaushwa:

Jina la bidhaa	Yaliyomo ya chuma katika 100g	Asilimia ya mahitaji ya kila siku
apricot	0.7 mg	5%
Avocado	0.5 mg	4%
Kumi na tano	3 mg	21%
Plum	1.9 mg	14%
Nanasi	0.3 mg	2%
Machungwa	0.3 mg	2%
Watermeloni	1 mg	7%
Basil (kijani)	3.2 mg	23%
Mbilingani	0.4 mg	3%
Banana	0.6 mg	4%
Cranberries	0.4 mg	3%
Rutabaga	1.5 mg	11%
Zabibu	0.6 mg	4%
Cherry	0.5 mg	4%
blueberries	0.8 mg	6%
Garnet	1 mg	7%
Grapefruit	0.5 mg	4%
Pear	2.3 mg	16%
Peari imekauka	1.8 mg	13%
Durian	0.4 mg	3%
Melon	1 mg	7%
BlackBerry	1 mg	7%
Jordgubbar	1.2 mg	9%
zabibu	3 mg	21%
Tangawizi (mzizi)	0.6 mg	4%
Tini safi	3.2 mg	23%
Tini zilizokaushwa	0.3 mg	2%
zucchini	0.4 mg	3%
Kabeji	0.6 mg	4%
Brokoli	0.73 mg	5%
Brussels sprouts	1.3 mg	9%
Kohlrabi	0.6 mg	4%
Kabichi, nyekundu,	0.6 mg	4%
Kabeji	0.3 mg	2%
Kabichi za Savoy	0.4 mg	3%
Kolilili	1.4 mg	10%
Viazi	0.9 mg	6%
Kiwi	0.8 mg	6%
Cilantro (kijani)	1.8 mg	13%
Cranberry	0.6 mg	4%
Cress (wiki)	1.3 mg	9%
Gooseberry	0.8 mg	6%
Apricots kavu	3.2 mg	23%
Lemon	0.6 mg	4%
Majani ya Dandelion (wiki)	3.1 mg	22%
Vitunguu vya kijani (kalamu)	1 mg	7%
Leek	1 mg	7%
Kitunguu	0.8 mg	6%
Raspberry	1.2 mg	9%
Mango	0.2 mg	1%
Karoti	0.7 mg	5%
cloudberry	0.7 mg	5%
Mwani	16 mg	114%
Nectarine	0.28 mg	2%
Bahari ya bahari	1.4 mg	10%
Tango	0.6 mg	4%
Papai	0.25 mg	2%
Fern	1.3 mg	9%
Parsnip (mzizi)	0.6 mg	4%
Pilipili tamu (Kibulgaria)	0.5 mg	4%
Peach	0.6 mg	4%
Peach imekauka	3 mg	21%
Parsley (kijani)	1.9 mg	14%
Parsley (mzizi)	0.7 mg	5%
Nyanya (nyanya)	0.9 mg	6%
Rhubarb (wiki)	0.6 mg	4%
Radishes	1 mg	7%
Rangi nyeusi	1.2 mg	9%
Turnips	0.9 mg	6%
Rowan nyekundu	2 mg	14%
aronia	1.1 mg	8%
Lettuce (wiki)	0.6 mg	4%
Beets	1.4 mg	10%
Celery (kijani)	1.3 mg	9%
Celery (mzizi)	0.5 mg	4%
unyevu	0.5 mg	4%
Currants nyeupe	0.5 mg	4%
Currants nyekundu	0.9 mg	6%
Currants nyeusi	1.3 mg	9%
Asparagasi (kijani)	0.9 mg	6%
Artikete ya Yerusalemu	0.4 mg	3%
Malenge	0.4 mg	3%
Dill (wiki)	1.6 mg	11%
Apricots	3.2 mg	23%
Tarehe	1.5 mg	11%
Horseradish (mzizi)	2 mg	14%
Persimmon	2.5 mg	18%
Cherry	1.8 mg	13%
blueberries	0.7 mg	5%
Punes	3 mg	21%
Vitunguu	1.5 mg	11%
Briar	1.3 mg	9%
Mchicha (wiki)	3.5 mg	25%
Chika (wiki)	2 mg	14%
apples	2.2 mg	16%
Maapuli yamekauka	6 mg	43%

Yaliyomo ya chuma kwenye uyoga:

Jina la bidhaa	Yaliyomo ya chuma katika 100g	Asilimia ya mahitaji ya kila siku
Uyoga wa Oyster	1.3 mg	9%
Tangawizi ya uyoga	2.7 mg	19%
Uyoga wa Morel	12.2 mg	87%
Uyoga mweupe	0.5 mg	4%
Uyoga mweupe, kavu	4.1 mg	29%
Uyoga wa Chanterelle	0.7 mg	5%
Uyoga uyoga	0.8 mg	6%
Uyoga boletus	0.3 mg	2%
Uyoga hupunguza uyoga	0.3 mg	2%
Uyoga Russula	0.6 mg	4%
Uyoga	0.3 mg	2%
Uyoga wa Shiitake	0.4 mg	3%