Makanekiuma i nā meaʻai (pākaukau)

Lawe ʻia kēia mau pākaukau e ka pono awelika o ka magnesium i kēlā me kēia lā e like me 400 mg ke kolamu "Pēkēneka o nā koi o kēlā me kēia lā" e hōʻike ana he aha ka pākēneka o 100 mau hua o ka huahana e māʻona i ka pono o ka magnesium i kēlā me kēia lā.

---

NĀ MEA kiʻekiʻe MA MAGNESIUM:

Product inoa	ʻO ka ʻike o ka magnesium i 100g	ʻO ka pākēneka o ke koina o kēlā me kēia lā
Sesame	540 mg	135%
Palaoa palaoa	448 mg	112%
Nā ʻanoʻano Sunflower (nā hua pua sunflower)	317 mg	79%
Kāpena	270 mg	68%
ʻO Buckwheat (palaoa)	258 mg	65%
ʻO Pine Pine	251 mg	63%
Palaoa Buckwheat	251 mg	63%
ʻĀina pala	235 mg	59%
'alemona	234 mg	59%
Soybean (palaoa)	226 mg	57%
Buckwheat (ka lepo ole)	200 mg	50%
Peanuts	182 mg	46%
Halva pua lā	178 mg	45%
Mash	174 mg	44%
ʻO Seaweed	170 mg	43%
Skimmed ka waiū	160 mg	40%
Nā Hazela	160 mg	40%
Buckwheat (ʻauʻau)	150 mg	38%
Barley (palaoa)	150 mg	38%
15% ka waiū maloo	139 mg	35%
Oats (palaoa)	135 mg	34%
kokoleka	133 mg	33%
Caviar ʻulaʻula caviar	129 mg	32%
ʻO Oakes flakes "Hercules"	129 mg	32%
ʻO nā'ōpena	126 mg	32%
Pistachios	121 mg	30%
'A'ole pa'akai	120 mg	30%
Rye (palaoa)	120 mg	30%

E ʻike i ka papa inoa huahana piha

ʻO ka ʻike o ka magnesium i nā hua a me nā ʻanoʻano:

Product inoa	ʻO ka ʻike o ka magnesium i 100g	ʻO ka pākēneka o ke koina o kēlā me kēia lā
Peanuts	182 mg	46%
'A'ole pa'akai	120 mg	30%
ʻO nā ʻākala, hoʻomaloʻo	82 mg	21%
ʻO Pine Pine	251 mg	63%
Kāpena	270 mg	68%
Sesame	540 mg	135%
'alemona	234 mg	59%
Nā ʻanoʻano Sunflower (nā hua pua sunflower)	317 mg	79%
Pistachios	121 mg	30%
Nā Hazela	160 mg	40%

ʻO ka maʻi magnesium o nā cereals, nā huahana cereal a me nā pulses:

Product inoa	ʻO ka ʻike o ka magnesium i 100g	ʻO ka pākēneka o ke koina o kēlā me kēia lā
Piʻi	88 mg	22%
ʻO nā pī ʻōmaʻomaʻo (hou)	38 mg	10%
ʻO Buckwheat (palaoa)	258 mg	65%
Buckwheat (ʻauʻau)	150 mg	38%
Buckwheat (ka lepo ole)	200 mg	50%
Grits palaoa	30 mg	8%
semolina	18 mg	5%
Eyeglasses	116 mg	29%
ʻO ka palaoa momi	40 mg	10%
ʻAla palaoa	60 mg	15%
Groats hulled millet (anaiia)	83 mg	21%
Kahiki	50 mg	13%
Nā ʻauʻau o Barley	50 mg	13%
ʻEle palaoa	37 mg	9%
Makaroni mai kahi palaoa o ka 1 papa	45 mg	11%
Pasta mai ka palaoa V / s	76 mg	19%
Mash	174 mg	44%
Palaoa Buckwheat	251 mg	63%
Palaoa palaoa	30 mg	8%
Palaoa ʻoka	110 mg	28%
ʻO ka palaoa ʻoka (ʻoatmeal)	111 mg	28%
Palaoa palaoa o 1 papa	44 mg	11%
Palaoa palaoa papa ʻelua	73 mg	18%
ʻO ka palaoa	16 mg	4%
Kāpala palaoa	94 mg	24%
Rye palaoa	60 mg	15%
ʻO ka palaoa palaoa wholemeal	75 mg	19%
Pau ka palaoa palaoa	25 mg	6%
Palaoa laiki	30 mg	8%
ʻO nā'ōpena	126 mg	32%
Oats (palaoa)	135 mg	34%
ʻĀina pala	235 mg	59%
Palaoa palaoa	448 mg	112%
ʻO ka palaoa (palaoa, ʻano palupalu)	108 mg	27%
ʻO ka palaoa (palaoa, papa paʻakikī)	114 mg	29%
Rice (palaoa)	116 mg	29%
Rye (palaoa)	120 mg	30%
Soybean (palaoa)	226 mg	57%
Pihi (palaoa)	103 mg	26%
Mau pi (legume)	26 mg	7%
ʻO Oakes flakes "Hercules"	129 mg	32%
Lentil (palaoa)	80 mg	20%
Barley (palaoa)	150 mg	38%

Ka ʻike magnesi i nā hua a me nā hua.

Product inoa	ʻO ka ʻike o ka magnesium i 100g	ʻO ka pākēneka o ke koina o kēlā me kēia lā
'Apikola	8 mg	2%
Pākena	29 mg	7%
Quine	14 mg	4%
Plum	21 mg	5%
Pineapple	11 mg	3%
Alani	13 mg	3%
Kepau	12 mg	3%
maia	42 mg	11%
Kālika	7 mg	2%
ʻO ka hua waina	17 mg	4%
Cherry	26 mg	7%
Blueberries	7 mg	2%
Grapefruit	10 mg	3%
ohia	12 mg	3%
Durian	30 mg	8%
Melon	13 mg	3%
Kalikimaka	29 mg	7%
Strawberries	18 mg	5%
Nā fiku hou	17 mg	4%
Kiwi	25 mg	6%
Cranberry	15 mg	4%
Kuʻi puaʻa	9 mg	2%
lemona	12 mg	3%
ʻOhi	22 mg	6%
Mango	10 mg	3%
mandarin	11 mg	3%
Kapuaʻi	29 mg	7%
ʻO Nectarine	9 mg	2%
Sea buckthorn	30 mg	8%
Papaya	21 mg	5%
Peach	16 mg	4%
Pūlehu	6 mg	2%
Rowan ʻulaʻula	33 mg	8%
ʻAronia	14 mg	4%
Hoʻopā	9 mg	2%
ʻO nā currants keʻokeʻo	9 mg	2%
ʻO nā currants ʻulaʻula	17 mg	4%
ʻO nā currants ʻeleʻele	31 mg	8%
feijoa	9 mg	2%
Persimmon	56 mg	14%
Cherry	24 mg	6%
Blueberries	6 mg	2%
ʻO Briar	8 mg	2%
Mele	9 mg	2%

ʻO ka ʻike magnesium i nā mea kanu a me nā mea kanu.

Product inoa	ʻO ka ʻike o ka magnesium i 100g	ʻO ka pākēneka o ke koina o kēlā me kēia lā
Basil (ʻōmaʻomaʻo)	64 mg	16%
ʻO ka puaʻa	9 mg	2%
ʻO Rutabaga	14 mg	4%
Ginger (aʻa)	43 mg	11%
Zucchini	9 mg	2%
Cabbage	16 mg	4%
Broccoli	21 mg	5%
Palukela kupu	40 mg	10%
Kohlrabi	30 mg	8%
Kāpena, ʻulaʻula,	16 mg	4%
Cabbage	13 mg	3%
Kāpena Savoy	9 mg	2%
Pāpaʻi	17 mg	4%
uala	23 mg	6%
ʻO Cilantro (ʻōmaʻomaʻo)	26 mg	7%
Cress ('ōmaʻomaʻo)	38 mg	10%
ʻO Dandelion lau (greens)	36 mg	9%
ʻO nā aniani ʻōmaʻomaʻo (ka peni)	18 mg	5%
Leek	10 mg	3%
Onion	14 mg	4%
Carrots	38 mg	10%
ʻO Seaweed	170 mg	43%
Kūkamo	14 mg	4%
Pāluna	34 mg	9%
Parsnip (aʻa)	22 mg	6%
ʻO ka pepa momona (Bulgarian)	7 mg	2%
Parsley (ʻōmaʻomaʻo)	85 mg	21%
Parsley (aʻa)	22 mg	6%
ʻO Tomato (Tomato)	20 mg	5%
Rhubarb (nā ʻōmaʻomaʻo)	17 mg	4%
ʻO nā kauwela	13 mg	3%
Lihi ʻeleʻele	22 mg	6%
Piʻi	17 mg	4%
Lettuce ('ōmaʻomaʻo)	40 mg	10%
Beets	22 mg	6%
Seleri (ʻōmaʻomaʻo)	50 mg	13%
Seleri (aʻa)	33 mg	8%
Asparagus (ʻōmaʻomaʻo)	20 mg	5%
Ierusalema artichoke	12 mg	3%
Paʻa	14 mg	4%
Dill ('ōmaʻomaʻo)	70 mg	18%
Horseradish (aʻa)	36 mg	9%
Kāleka	30 mg	8%
Spinach ('ōmaʻomaʻo)	82 mg	21%
Sorrel ('ōmaʻomaʻo)	85 mg	21%

ʻO ka mea magnesi i nā hua maloʻo:

Product inoa	ʻO ka ʻike o ka magnesium i 100g	ʻO ka pākēneka o ke koina o kēlā me kēia lā
Ua maloʻo ʻo ka pea	66 mg	17%
Nā hua waina	42 mg	11%
Ua maloʻo nā fiku	59 mg	15%
ʻApelika maloʻo	105 mg	26%
Maloʻo ka peach	92 mg	23%
'Apiki	109 mg	27%
lā	69 mg	17%
plums	102 mg	26%
Mele i hoʻomaloʻo	30 mg	8%

ʻO ka mea magnesi i loko o nā momona:

Product inoa	ʻO ka ʻike o ka magnesium i 100g	ʻO ka pākēneka o ke koina o kēlā me kēia lā
Mau ʻōʻai	18 mg	5%
Laʻa ginger	8 mg	2%
ʻO ka haloʻo Morel	19 mg	5%
Lāmele keʻokeʻo	15 mg	4%
Mauʻu keʻokeʻo, hoʻomaloʻo	102 mg	26%
Nā huaʻalalā Chanterelle	7 mg	2%
Lāʻau hauā	20 mg	5%
Nā pulupulu boletus	15 mg	4%
Lāʻau aspen mushroom	16 mg	4%
ʻO Mushroom Russula	11 mg	3%
Fish	15 mg	4%
Nā lāpala Shiitake	20 mg	5%

ʻO ka ʻike magnesium i kaʻiʻo, iʻa a me nā iʻa kai:

Product inoa	ʻO ka ʻike o ka magnesium i 100g	ʻO ka pākēneka o ke koina o kēlā me kēia lā
Kauō	25 mg	6%
Salemona	30 mg	8%
Caviar ʻulaʻula caviar	129 mg	32%
Pollock ROE	35 mg	9%
Pohakuʻeleʻele Caviar	37 mg	9%
Mākaʻi	90 mg	23%
Kahe	35 mg	9%
ʻO Chum	30 mg	8%
ʻO Sprat Baltic	35 mg	9%
ʻO Sprat Caspian	35 mg	9%
Shrimp	50 mg	13%
ʻAwaha	30 mg	8%
Salmon ʻAkelanika (salemona)	25 mg	6%
ʻO nā ʻumeke	30 mg	8%
Kolohala	55 mg	14%
ʻO Capelin	30 mg	8%
ʻIʻo (keiki hipa)	20 mg	5%
ʻIʻo (pipi)	22 mg	6%
ʻIʻo (Turkey)	19 mg	5%
ʻIʻo (lāpaki)	25 mg	6%
ʻIʻo (moa)	18 mg	5%
ʻAi (momona puaʻa)	20 mg	5%
ʻAi (ʻiʻo puaʻa)	24 mg	6%
ʻIʻo (moa moa)	19 mg	5%
Kele	40 mg	10%
Pūʻulu	60 mg	15%
Kahawai Perch	30 mg	8%
Sturgeon	75 mg	19%
Halibut	60 mg	15%
ʻO ka ʻūleʻa	18 mg	5%
Haddock	35 mg	9%
ʻ .lio pipi	18 mg	5%
Muliwai maʻi ʻaʻai	25 mg	6%
Kapi	25 mg	6%
He meaʻai	20 mg	5%
Hānai momona	30 mg	8%
Herring wiwi	30 mg	8%
Herring rednebelaya	40 mg	10%
'Okela	50 mg	13%
'An	20 mg	5%
'Okela	40 mg	10%
sudak	25 mg	6%
Kele	30 mg	8%
punanā	30 mg	8%
Pau	30 mg	8%
Oyster	40 mg	10%
Hope	35 mg	9%
ʻO Pike	35 mg	9%

ʻO ka magnesium i loko o nā huahana waiu:

Product inoa	ʻO ka ʻike o ka magnesium i 100g	ʻO ka pākēneka o ke koina o kēlā me kēia lā
ʻO ka waiū Acidophilus 1%	15 mg	4%
Acidophilus 3,2%	15 mg	4%
ʻO Acidophilus i 3.2% meaʻono	15 mg	4%
ʻO ka momona momona ʻo Acidophilus	15 mg	4%
Keiki (mai ka waiū o ka bipi)	24 mg	6%
ʻO Varenets kahi 2.5%	16 mg	4%
ʻO Yogurt 1.5%	15 mg	4%
ʻO Yogurt 1.5% hua	13 mg	3%
ʻO Yogurt 3,2%	15 mg	4%
Yogurt 3,2% ʻono	14 mg	4%
ʻO Yogurt 6%	14 mg	4%
Yogurt 6% ʻono	14 mg	4%
1% yogurt	14 mg	4%
Kefir 2.5%	14 mg	4%
Kefir 3.2%	14 mg	4%
Kefir momona momona	15 mg	4%
Koumiss (mai ka waiū o Mare)	25 mg	6%
ʻO ka waiū momona o Mare (mai ka waiū o ka bipi)	14 mg	4%
ʻO ka nui o ka curd he 16.5% momona	23 mg	6%
Waiu 1,5%	14 mg	4%
Waiu 2,5%	14 mg	4%
Waiu 3.2%	14 mg	4%
Waiu 3,5%	14 mg	4%
Waiū kao	14 mg	4%
ʻO ka waiū haʻahaʻa	15 mg	4%
Ka waiū kope me ke kō 5%	34 mg	9%
Ka waiū kope me ke kō 8,5%	34 mg	9%
ʻO ka waiū paʻa me ke kō momona	34 mg	9%
15% ka waiū maloo	139 mg	35%
Waiū pauka 25%	119 mg	30%
Skimmed ka waiū	160 mg	40%
ʻaikalima	21 mg	5%
Ice holika sundae	22 mg	6%
Pāpaʻa waiū	18 mg	5%
ʻO Yogurt 1%	16 mg	4%
Yogurt 2.5% o	16 mg	4%
ʻO Yogurt 3,2%	16 mg	4%
Momona momona ʻo Yogurt	15 mg	4%
ʻO Ryazhenka 1%	14 mg	4%
ʻO Ryazhenka 2,5%	14 mg	4%
ʻO Ryazhenka 4%	14 mg	4%
Ka waiū i hoʻomoʻa ʻia fermented 6%	14 mg	4%
Kalima 10%	10 mg	3%
Kalima 20%	8 mg	2%
Kalima 25%	8 mg	2%
35% holika	7 mg	2%
Kalima 8%	10 mg	3%
ʻO ka kirimalu kalima me ke kō 19%	36 mg	9%
Pālolo pauka 42%	80 mg	20%
10% ka waiū kawa	10 mg	3%
15% ka waiū kawa	9 mg	2%
20% ka waiū kawa	8 mg	2%
25% ka waiū kawa	8 mg	2%
30% ka waiū kawa	7 mg	2%
ʻO Cheese "Adygeysky"	25 mg	6%
ʻO Cheese "Gollandskiy" 45%	55 mg	14%
ʻO Cheese "Camembert"	15 mg	4%
Pāhi Parmesan	44 mg	11%
ʻO Cheese "Poshehonsky" 45%	45 mg	11%
ʻO Cheese "Roquefort" 50%	40 mg	10%
Keiki "Lūkia" 50%	35 mg	9%
Keiki "Suluguni"	35 mg	9%
Kāpena Feta	19 mg	5%
Pākī Cheddar 50%	54 mg	14%
ʻO Cheese Swiss 50%	45 mg	11%
ʻO Gouda Cheese	29 mg	7%
Pāhi momona momona	23 mg	6%
Keiki "Sausage"	30 mg	8%
Keiki "Lūkini"	33 mg	8%
Kāleka glazed o 27.7% momona	39 mg	10%
Keiki 11%	23 mg	6%
Keiki 18% (wiwo ʻole)	23 mg	6%
Keiki 2%	24 mg	6%
Pākuʻi 4%	23 mg	6%
Pākuʻi 5%	23 mg	6%
ʻAhi tī 9% (wiwo ʻole)	23 mg	6%
Hōʻailona	24 mg	6%

ʻO ka magnesium i loko o nā hua manu a me nā hua hua:

Product inoa	ʻO ka ʻike o ka magnesium i 100g	ʻO ka pākēneka o ke koina o kēlā me kēia lā
Pūmua hua manu	9 mg	2%
Honu hua honu	15 mg	4%
Pauka hua moa	42 mg	11%
Hua moa	12 mg	3%
Hua manu Quail	32 mg	8%

ʻO ka ʻike magnesi i nā meaʻai mākaukau a me nā mea ʻono:

Ka inoa o ka pā	ʻO ka ʻike o ka magnesium i 100g	ʻO ka pākēneka o ke koina o kēlā me kēia lā
Piʻi Halva Tahini	243 mg	61%
Halva pua lā	178 mg	45%
kokoleka	133 mg	33%
Ana	99 mg	25%
Palaoa palaoa holoʻokoʻa	82 mg	21%
Keke ʻalemona	73 mg	18%
Waiū kokoleka	68 mg	17%
ʻO Buckwheat porridge (mai nā cereal, unground)	67 mg	17%
Puhi ʻo Perch	66 mg	17%
ʻAmona ʻaka	64 mg	16%
Palaoa me ka palaʻa	63 mg	16%
Palai ʻia ʻo Perch	61 mg	15%
ʻAmelemona keke	60 mg	15%
Palaka kokoleka	59 mg	15%
Nā pākeke beet	57 mg	14%
Pink salmon (kēpau)	56 mg	14%
Ua puhi ʻo Herring	55 mg	14%
Palaoa, palaoa	55 mg	14%
Sprats i ka aila (kēpau)	55 mg	14%
ʻO nā sprats puhi wela	51 mg	13%
Paʻakai ʻo Anchovy	51 mg	13%
Cod ate (meaʻai ʻai kēpau)	50 mg	13%
Pāpaʻi Tomato	50 mg	13%
Puhi 'o Cod	50 mg	13%
Borodino palaoa	49 mg	12%
Mackerel puhō anuanu	48 mg	12%
Palaoa palaoa (palaoa wholemeal)	47 mg	12%
Palaoa our country	47 mg	12%
Kāloti ʻokiʻoki	46 mg	12%
Maloʻo ʻo Bream	46 mg	12%
Mālama ʻia nā hālani i ka aila mea kanu	44 mg	11%
Pāpaʻa puhipaka	43 mg	11%
Hoʻomoʻa ʻia nā pī	42 mg	11%
Kāloti Casserole	42 mg	11%
Marshmallows i ke kokoleka	41 mg	10%
Hoʻomoʻa ʻia ʻo Perch	41 mg	10%
ʻAi ʻia ʻo Mackerel	41 mg	10%
Mackerel i ka aila (kēpau)	40 mg	10%
ʻO Marmalade i ka kokoleka	39 mg	10%
ʻOno ka mauʻu	38 mg	10%
ʻAi ʻia ka iʻa iʻa	37 mg	9%
Pākuʻi me kālika	37 mg	9%
Pākuʻi paʻakai me nā ʻakaʻakai a me ka bata	36 mg	9%
Kiʻekiʻena ʻo Bun i nā calorie	34 mg	9%
Hoʻomoʻa ʻia nā kāloti	34 mg	9%
ʻĀlana	33 mg	8%
Soup puree o ka milo	33 mg	8%
Hearth berena (palaoa 1st papa)	33 mg	8%
Palaoa palaoa (palaoa 1st papa)	33 mg	8%
Pulu ʻūpala	32 mg	8%
Nā cutlets o ke cod	32 mg	8%
Puhi ʻo Bream	32 mg	8%
ʻAi ʻia ʻo Cod	31 mg	8%
Kanu ʻia ka wai o ka muliwai	31 mg	8%
sausage	30 mg	8%
Onions	30 mg	8%
Cheesecakes o ka nonfat hale kūʻai tī	30 mg	8%
Hoʻomoʻa ʻia ʻo Pike	30 mg	8%
Paʻakai paʻakai	29 mg	7%
ʻO Porridge mai nā flakes oat Hercules	29 mg	7%
Oatmeal	29 mg	7%
ʻO ka paʻakai kolona Chum	29 mg	7%
Hoʻomoʻa ʻia nā haki	28 mg	7%
ʻUala zrazy	28 mg	7%
ʻO ka saladi beet me ka tī a me ka kālika	28 mg	7%
ʻO Cheesecakes me nā kāloti	28 mg	7%
Hoʻomoʻa ʻia ʻo Cod	28 mg	7%
Kopa me ka sorrel	28 mg	7%
ʻUala palai	27 mg	7%
Sausage Brunswick	27 mg	7%
Pohaku palaoa	27 mg	7%
Mea kanu ragout	27 mg	7%
ʻO pancakes ʻuala	26 mg	7%
Hoʻomoʻa ʻia nā Beets	26 mg	7%
Kāpena Cod	26 mg	7%
ʻĀlana	25 mg	6%
Nā Sausages Hunting	25 mg	6%
Nā māwae me ka bran	25 mg	6%
Salakeke Radish	25 mg	6%
ʻO ka sāmato hou me nā pepa momona	25 mg	6%
ʻAi ʻia ʻo Cod	25 mg	6%
Tuna i loko o ka aila (kēpau)	25 mg	6%
Riga palaoa	25 mg	6%
Palaoa palaoa	24 mg	6%
Nā pōpō uala	24 mg	6%
Kālua ʻia nā pākaʻi me ke kāpeti	24 mg	6%
Hoʻomoʻa ʻia ʻo Cod	24 mg	6%
ʻO ka tīhi momona momona momona ʻo Casserole	23 mg	6%
ʻUala potato	23 mg	6%
Palai ʻia ʻo Carp	23 mg	6%
Sausage Moskovskaya (puhi ʻia)	23 mg	6%
Kāpena Cutlets	23 mg	6%
Hoʻomoʻa ʻia ka Grouper	23 mg	6%
Hānai me nā aniani	23 mg	6%
dumplings	22 mg	6%
ʻAlika fried me kaʻuala	22 mg	6%
ʻUala paila	22 mg	6%
sausage	22 mg	6%
ʻO nā pī ʻōmaʻomaʻo (ka ʻai kē kēa)	21 mg	5%
ʻO kaʻuala i hoʻolapalapa ʻia me nā hua moa	21 mg	5%
Porridge millet	21 mg	5%
Sosis pipi (kuke ʻia)	21 mg	5%
Waiū sausage	21 mg	5%
Hoʻomaʻamaʻa Beet	21 mg	5%
Hoʻomoʻa ʻia ʻo Pike	21 mg	5%
Mea kanu i hoʻopili ʻia	20 mg	5%
Kāpena Casserole	20 mg	5%
Laiki casserole tī	20 mg	5%
Kāpena kāpena	20 mg	5%
Sosis puaʻa	20 mg	5%
Nā kuki kō	20 mg	5%
Nā kuki kō	20 mg	5%
ʻUala palaoa	20 mg	5%
Nā Loʻi	20 mg	5%