Kwenye orodha ya mboga mboga na matunda pia yaliongezwa matunda, matunda yaliyokaushwa na mboga za majani.
Katika jedwali, maadili yaliyoangaziwa ambayo huzidi kiwango cha wastani cha kila siku katika vitamini. Imeelezwa ilionyesha maadili kutoka 50% hadi 100% ya thamani ya kila siku ya vitamini.
Jedwali la vitamini kwenye mboga na matunda:
Jina la bidhaa | Vitamini A | Vitamini B1 | Vitamini B2 | Vitamini C | Vitamin E | Vitamini PP |
apricot | 267 mcg | 0.03 mg | 0.06 mg | 10 mg | 1.1 mg | 0.8 mg |
Avocado | 7 mcg | 0.06 mg | 0.13 mg | 10 mg | 0 mg | 1.7 mg |
Kumi na tano | 167 mcg | 0.02 mg | 0.04 mg | 23 mg | 0.4 mg | 0.2 mg |
Plum | 27 mcg | 0.02 mg | 0.03 mg | 13 mg | 0.3 mg | 0.5 mg |
Nanasi | 7 mcg | 0.08 mg | 0.03 mg | 20 mg | 0.1 mg | 0.3 mg |
Machungwa | 8 mcg | 0.04 mg | 0.03 mg | 60 mg | 0.2 mg | 0.3 mg |
Watermeloni | 17 mcg | 0.04 mg | 0.06 mg | 7 mg | 0.1 mg | 0.3 mg |
Basil (kijani) | 264 mcg | 0.03 mg | 0.08 mg | 18 mg | 0.8 mg | 0.9 mg |
Mbilingani | 3 mg | 0.04 mg | 0.05 mg | 5 mg | 0.1 mg | 0.8 mg |
Banana | 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 |
Zabibu | 5 μg | 0.05 mg | 0.02 mg | 6 mg | 0.4 mg | 0.3 mg |
Cherry | 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 |
Grapefruit | 3 mg | 0.05 mg | 0.03 mg | 45 mg | 0.3 mg | 0.3 mg |
Pear | 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 |
Jordgubbar | 5 μg | 0.03 mg | 0.05 mg | 60 mg | 0.5 mg | 0.4 mg |
zabibu | 6 mcg | 0.15 mg | 0.08 mg | 0 mg | 0.5 mg | 0.6 mg |
Tangawizi (mzizi) | 0 mcg | 0.02 mg | 0.03 mg | 5 mg | 0.3 mg | 0.7 mg |
tini | 13 mcg | 0.07 mg | 0.09 mg | 0 mg | 0.3 mg | 1.2 mg |
zucchini | 5 μg | 0.03 mg | 0.03 mg | 15 mg | 0.1 mg | 0.7 mg |
Kabeji | 3 mg | 0.03 mg | 0.04 mg | 45 mg | 0.1 mg | 0.9 mg |
Brokoli | 386 mcg | 0.07 mg | 0.12 mg | 0.8 mg | 1.1 mg | |
Brussels sprouts | 50 mcg | 0.1 mg | 0.2 mg | 1 mg | 1.5 mg | |
sauerkraut | 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 |
Kabichi, nyekundu, | 17 mcg | 0.05 mg | 0.05 mg | 60 mg | 0.1 mg | 0.5 mg |
Kabeji | 16 mg | 0.04 mg | 0.05 mg | 27 mg | 0.1 mg | 0.6 mg |
Kabichi za Savoy | 3 mg | 0.04 mg | 0.05 mg | 5 mg | 0 mg | 0.8 mg |
Kolilili | 3 mg | 0.1 mg | 0.1 mg | 0.2 mg | 1 mg | |
Viazi | 3 mg | 0.12 mg | 0.07 mg | 20 mg | 0.1 mg | 1.8 mg |
Kiwi | 15 μg | 0.02 mg | 0.04 mg | 0.3 mg | 0.5 mg | |
Cilantro (kijani) | 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 (wiki) | 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 |
Apricots kavu | 583 μg | 0.1 mg | 0.2 mg | 4 mg | 5.5 mg | 3.9 mg |
Lemon | 2 mg | 0.04 mg | 0.02 mg | 40 mg | 0.2 mg | 0.2 mg |
Majani ya Dandelion (wiki) | 508 μg | 0.19 mg | 0.26 mg | 35 mg | 3.4 mg | 0.8 mg |
Burdock (mzizi) | 0 mcg | 0.01 mg | 0.03 mg | 3 mg | 0.4 mg | 0.3 mg |
Vitunguu vya kijani (kalamu) | 333 mcg | 0.02 mg | 0.1 mg | 30 mg | 1 mg | 0.5 mg |
Leek | 333 mcg | 0.1 mg | 0.04 mg | 35 mg | 0.8 mg | 0.8 mg |
Kitunguu | 0 mcg | 0.05 mg | 0.02 mg | 10 mg | 0.2 mg | 0.5 mg |
Raspberry | 33 mcg | 0.02 mg | 0.05 mg | 25 mg | 0.6 mg | 0.7 mg |
Mango | 54 mcg | 0.03 mg | 0.04 mg | 36 mg | 0.9 mg | 0.7 mg |
Mandarin | 7 mcg | 0.08 mg | 0.03 mg | 38 mg | 0.1 mg | 0.3 mg |
Nguruwe nyeupe (kijani) | 580 mcg | 0.16 mg | 0.44 mg | 0 mg | 1.2 mg | |
Karoti | 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 |
Mwani | 3 mg | 0.04 mg | 0.06 mg | 2 mg | 0 mg | 0.5 mg |
Nectarine | 17 mcg | 0.03 mg | 0.03 mg | 5.4 mg | 0.8 mg | 1.1 mg |
Bahari ya bahari | 250 mcg | 0.03 mg | 0.05 mg | 5 mg | 0.5 mg | |
Tango | 10 μg | 0.03 mg | 0.04 mg | 10 mg | 0.1 mg | 0.3 mg |
Papai | 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 |
Pilipili tamu (Kibulgaria) | 250 mcg | 0.08 mg | 0.09 mg | 0.7 mg | 1 mg | |
Peach | 83 mcg | 0.04 mg | 0.08 mg | 10 mg | 1.1 mg | 0.8 mg |
Parsley (kijani) | 950 mcg | 0.05 mg | 0.05 mg | 1.8 mg | 1.6 mg | |
Matunda ya zabibu | 0 mcg | 0.03 mg | 0.03 mg | 61 mg | 0 mg | 0.2 mg |
Nyanya (nyanya) | 133 mcg | 0.06 mg | 0.04 mg | 25 mg | 0.7 mg | 0.7 mg |
Rhubarb (wiki) | 10 μg | 0.01 mg | 0.06 mg | 10 mg | 0.2 mg | 0.2 mg |
Radishes | 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 nyekundu | 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 |
Lettuce (wiki) | 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 |
Celery (kijani) | 750 mcg | 0.02 mg | 0.1 mg | 38 mg | 0.5 mg | 0.5 mg |
Celery (mzizi) | 3 mg | 0.03 mg | 0.06 mg | 8 mg | 0.5 mg | 1.2 mg |
unyevu | 17 mcg | 0.06 mg | 0.04 mg | 10 mg | 0.6 mg | 0.7 mg |
Currants nyeupe | 7 mcg | 0.01 mg | 0.02 mg | 40 mg | 0.3 mg | 0.3 mg |
Currants nyekundu | 33 mcg | 0.01 mg | 0.03 mg | 25 mg | 0.5 mg | 0.3 mg |
Currants nyeusi | 17 mcg | 0.03 mg | 0.04 mg | 0.7 mg | 0.4 mg | |
Asparagasi (kijani) | 83 mcg | 0.1 mg | 0.1 mg | 20 mg | 0.5 mg | 1.4 mg |
Artikete ya Yerusalemu | 2 mg | 0.07 mg | 0.06 mg | 6 mg | 0.2 mg | 1.6 mg |
Malenge | 250 mcg | 0.05 mg | 0.06 mg | 8 mg | 0.4 mg | 0.7 mg |
Dill (wiki) | 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 |
Tarehe | 0 mcg | 0.05 mg | 0.05 mg | 0 mg | 0.3 mg | 1.9 mg |
Persimmon | 200 mcg | 0.02 mg | 0.03 mg | 15 mg | 0.5 mg | 0.3 mg |
Cherry | 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 |
Punes | 10 μg | 0.02 mg | 0.1 mg | 3 mg | 1.8 mg | 1.7 mg |
Vitunguu | 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 | |
Mchicha (wiki) | 750 mcg | 0.1 mg | 0.25 mg | 55 mg | 2.5 mg | 1.2 mg |
Chika (wiki) | 417 μg | 0.19 mg | 0.1 mg | 43 mg | 2 mg | 0.6 mg |
apples | 5 μg | 0.03 mg | 0.02 mg | 10 mg | 0.2 mg | 0.4 mg |
Kama jedwali linavyoonyesha, nyingi katika matunda, mboga mboga na matunda yana vitamini C na A (katika beta carotene). Maelezo zaidi kuhusu kila vitamini, kanuni za matumizi, na maudhui katika bidhaa mbalimbali yanaweza kusomwa: vitamini A, vitamini C, vitamini B1, vitamini B2, vitamini E.