Pākaukau o ka hao ma nā meaʻai

I kēia mau papa i lawe ʻia e ka pono maʻamau o ka hao i kēlā me kēia lā, e like me 14 mg. Ke kolamu "Pākēneka 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 hao i kēlā me kēia lā

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Nā huahana me nā mea hao kiʻekiʻe:

Product inoa	ʻO ka ʻike o ka hao ma 100g	ʻO ka pākēneka o ke koina o kēlā me kēia lā
Sesame	16 mg	114%
ʻO Seaweed	16 mg	114%
Palaoa palaoa	14 mg	100%
ʻO ka haloʻo Morel	12.2 mg	87%
Lentil (palaoa)	11.8 mg	84%
Soybean (palaoa)	9.7 mg	69%
Pauka hua moa	8.9 mg	64%
ʻO Buckwheat (palaoa)	8.3 mg	59%
Barley (palaoa)	7.4 mg	53%
Piʻi	7 mg	50%
ʻO ka ʻūleʻa	6.9 mg	49%
Honu hua honu	6.7 mg	48%
Buckwheat (ka lepo ole)	6.7 mg	48%
Oyster	6.2 mg	44%
Nā ʻanoʻano Sunflower (nā hua pua sunflower)	6.1 mg	44%
Mash	6 mg	43%
ʻ .lio pipi	6 mg	43%
Mele i hoʻomaloʻo	6 mg	43%
Pihi (palaoa)	5.9 mg	42%
kokoleka	5.6 mg	40%
ʻO Pine Pine	5.5 mg	39%
Oats (palaoa)	5.5 mg	39%
ʻĀina pala	5.4 mg	39%
ʻO ka palaoa (palaoa, ʻano palupalu)	5.4 mg	39%
Rye (palaoa)	5.4 mg	39%
ʻO ka palaoa (palaoa, papa paʻakikī)	5.3 mg	38%
Peanuts	5 mg	36%
Buckwheat (ʻauʻau)	4.9 mg	35%
ʻAla palaoa	4.7 mg	34%
Kāpala palaoa	4.7 mg	34%
Nā Hazela	4.7 mg	34%
'alemona	4.2 mg	30%
Mauʻu keʻokeʻo, hoʻomaloʻo	4.1 mg	29%
Palaoa Buckwheat	4.1 mg	29%
ʻO ka palaoa palaoa wholemeal	4.1 mg	29%

E ʻike i ka papa inoa huahana piha

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

Product inoa	ʻO ka ʻike o ka hao ma 100g	ʻO ka pākēneka o ke koina o kēlā me kēia lā
Peanuts	5 mg	36%
'A'ole pa'akai	2 mg	14%
ʻO nā ʻākala, hoʻomaloʻo	1 mg	7%
ʻO Pine Pine	5.5 mg	39%
Kāpena	3.8 mg	27%
Sesame	16 mg	114%
'alemona	4.2 mg	30%
Nā ʻanoʻano Sunflower (nā hua pua sunflower)	6.1 mg	44%
Pistachios	3.9 mg	28%
Nā Hazela	4.7 mg	34%

ʻO ka mea hao i loko o ka cereals, cereal products a me nā pulu:

Product inoa	ʻO ka ʻike o ka hao ma 100g	ʻO ka pākēneka o ke koina o kēlā me kēia lā
Piʻi	7 mg	50%
ʻO nā pī ʻōmaʻomaʻo (hou)	0.7 mg	5%
ʻO Buckwheat (palaoa)	8.3 mg	59%
Buckwheat (ʻauʻau)	4.9 mg	35%
Buckwheat (ka lepo ole)	6.7 mg	48%
Grits palaoa	2.7 mg	19%
semolina	1 mg	7%
Eyeglasses	3.9 mg	28%
ʻO ka palaoa momi	1.8 mg	13%
ʻAla palaoa	4.7 mg	34%
Groats hulled millet (anaiia)	2.7 mg	19%
Kahiki	1 mg	7%
Nā ʻauʻau o Barley	1.8 mg	13%
ʻEle palaoa	0.5 mg	4%
Makaroni mai kahi palaoa o ka 1 papa	2.5 mg	18%
Pasta mai ka palaoa V / s	1.6 mg	11%
Mash	6 mg	43%
Palaoa Buckwheat	4.1 mg	29%
Palaoa palaoa	2.7 mg	19%
Palaoa ʻoka	3.6 mg	26%
ʻO ka palaoa ʻoka (ʻoatmeal)	3 mg	21%
Palaoa palaoa o 1 papa	2.1 mg	15%
Palaoa palaoa papa ʻelua	3.9 mg	28%
ʻO ka palaoa	1.2 mg	9%
Kāpala palaoa	4.7 mg	34%
Rye palaoa	3.5 mg	25%
ʻO ka palaoa palaoa wholemeal	4.1 mg	29%
Pau ka palaoa palaoa	2.9 mg	21%
Palaoa laiki	1.3 mg	9%
ʻO nā'ōpena	2.6 mg	19%
Oats (palaoa)	5.5 mg	39%
ʻĀina pala	5.4 mg	39%
Palaoa palaoa	14 mg	100%
ʻO ka palaoa (palaoa, ʻano palupalu)	5.4 mg	39%
ʻO ka palaoa (palaoa, papa paʻakikī)	5.3 mg	38%
Rice (palaoa)	2.1 mg	15%
Rye (palaoa)	5.4 mg	39%
Soybean (palaoa)	9.7 mg	69%
Pihi (palaoa)	5.9 mg	42%
Mau pi (legume)	1.1 mg	8%
ʻO Oakes flakes "Hercules"	3.6 mg	26%
Lentil (palaoa)	11.8 mg	84%
Barley (palaoa)	7.4 mg	53%

ʻO ka ʻike o ka hao i ka ʻiʻo, nā iʻa a me nā iʻa iʻa:

Product inoa	ʻO ka ʻike o ka hao ma 100g	ʻO ka pākēneka o ke koina o kēlā me kēia lā
Kauō	0.8 mg	6%
Salemona	0.6 mg	4%
Caviar ʻulaʻula caviar	1.8 mg	13%
Pollock ROE	1.5 mg	11%
Pohakuʻeleʻele Caviar	2.4 mg	17%
Mākaʻi	1.1 mg	8%
Kahe	0.7 mg	5%
ʻO Chum	0.6 mg	4%
ʻO Sprat Baltic	1.4 mg	10%
ʻO Sprat Caspian	1.4 mg	10%
Shrimp	1.8 mg	13%
ʻAwaha	0.3 mg	2%
Salmon ʻAkelanika (salemona)	0.8 mg	6%
ʻO nā ʻumeke	3.2 mg	23%
Kolohala	0.8 mg	6%
ʻO Capelin	0.4 mg	3%
ʻIʻo (keiki hipa)	2 mg	14%
ʻIʻo (pipi)	2.7 mg	19%
ʻIʻo (Turkey)	1.4 mg	10%
ʻIʻo (lāpaki)	3.3 mg	24%
ʻIʻo (moa)	1.6 mg	11%
ʻAi (momona puaʻa)	1.4 mg	10%
ʻAi (ʻiʻo puaʻa)	1.7 mg	12%
ʻIʻo (moa moa)	1.3 mg	9%
Kele	0.7 mg	5%
Pūʻulu	0.9 mg	6%
Kahawai Perch	0.7 mg	5%
Sturgeon	0.7 mg	5%
Halibut	0.7 mg	5%
ʻO ka ʻūleʻa	6.9 mg	49%
Haddock	0.7 mg	5%
ʻ .lio pipi	6 mg	43%
Muliwai maʻi ʻaʻai	1.8 mg	13%
Kapi	0.6 mg	4%
He meaʻai	1 mg	7%
Hānai momona	1 mg	7%
Herring wiwi	1 mg	7%
Herring rednebelaya	1.1 mg	8%
'Okela	1.7 mg	12%
'An	1 mg	7%
'Okela	1.1 mg	8%
sudak	0.5 mg	4%
Kele	0.5 mg	4%
punanā	1 mg	7%
Pau	0.4 mg	3%
Oyster	6.2 mg	44%
Hope	0.7 mg	5%
ʻO Pike	0.7 mg	5%

ʻO ka mea hao i loko o nā hua a me nā hua hua:

Product inoa	ʻO ka ʻike o ka hao ma 100g	ʻO ka pākēneka o ke koina o kēlā me kēia lā
Pūmua hua manu	0.2 mg	1%
Honu hua honu	6.7 mg	48%
Pauka hua moa	8.9 mg	64%
Hua moa	2.5 mg	18%
Hua manu Quail	3.2 mg	23%

ʻO ka mea hao i loko o nā huahana waiu:

Product inoa	ʻO ka ʻike o ka hao ma 100g	ʻO ka pākēneka o ke koina o kēlā me kēia lā
Keiki (mai ka waiū o ka bipi)	0.7 mg	5%
ʻO ka nui o ka curd he 16.5% momona	0.4 mg	3%
Ka waiū kope me ke kō 5%	0.2 mg	1%
Ka waiū kope me ke kō 8,5%	0.2 mg	1%
ʻO ka waiū paʻa me ke kō momona	0.2 mg	1%
15% ka waiū maloo	0.5 mg	4%
Waiū pauka 25%	0.5 mg	4%
Skimmed ka waiū	1 mg	7%
ʻaikalima	0.2 mg	1%
Kalima 20%	0.2 mg	1%
Kalima 25%	0.2 mg	1%
35% holika	0.2 mg	1%
Pālolo pauka 42%	0.6 mg	4%
15% ka waiū kawa	0.2 mg	1%
20% ka waiū kawa	0.2 mg	1%
25% ka waiū kawa	0.3 mg	2%
30% ka waiū kawa	0.3 mg	2%
ʻO Cheese "Adygeysky"	0.6 mg	4%
ʻO Cheese "Gollandskiy" 45%	0.7 mg	5%
ʻO Cheese "Camembert"	0.3 mg	2%
Pāhi Parmesan	0.82 mg	6%
ʻO Cheese "Poshehonsky" 45%	1 mg	7%
ʻO Cheese "Roquefort" 50%	1 mg	7%
Keiki "Lūkia" 50%	1 mg	7%
Keiki "Suluguni"	0.6 mg	4%
Kāpena Feta	0.65 mg	5%
Pākī Cheddar 50%	1 mg	7%
ʻO Cheese Swiss 50%	0.8 mg	6%
ʻO Gouda Cheese	0.24 mg	2%
Pāhi momona momona	0.3 mg	2%
Keiki "Sausage"	0.9 mg	6%
Keiki "Lūkini"	0.8 mg	6%
Kāleka glazed o 27.7% momona	1.5 mg	11%
Keiki 11%	0.3 mg	2%
Keiki 18% (wiwo ʻole)	0.5 mg	4%
Keiki 2%	0.3 mg	2%
Pākuʻi 4%	0.4 mg	3%
Pākuʻi 5%	0.4 mg	3%
ʻAhi tī 9% (wiwo ʻole)	0.4 mg	3%
Hōʻailona	0.3 mg	2%

ʻO ka mea hao ma nā huaʻai, nā hua, nā mea kanu, nā hua maloʻo:

Product inoa	ʻO ka ʻike o ka hao ma 100g	ʻO ka pākēneka o ke koina o kēlā me kēia lā
'Apikola	0.7 mg	5%
Pākena	0.5 mg	4%
Quine	3 mg	21%
Plum	1.9 mg	14%
Pineapple	0.3 mg	2%
Alani	0.3 mg	2%
Kepau	1 mg	7%
Basil (ʻōmaʻomaʻo)	3.2 mg	23%
ʻO ka puaʻa	0.4 mg	3%
maia	0.6 mg	4%
Kālika	0.4 mg	3%
ʻO Rutabaga	1.5 mg	11%
ʻO ka hua waina	0.6 mg	4%
Cherry	0.5 mg	4%
Blueberries	0.8 mg	6%
Garnet	1 mg	7%
Grapefruit	0.5 mg	4%
ohia	2.3 mg	16%
Ua maloʻo ʻo ka pea	1.8 mg	13%
Durian	0.4 mg	3%
Melon	1 mg	7%
Kalikimaka	1 mg	7%
Strawberries	1.2 mg	9%
Nā hua waina	3 mg	21%
Ginger (aʻa)	0.6 mg	4%
Nā fiku hou	3.2 mg	23%
Ua maloʻo nā fiku	0.3 mg	2%
Zucchini	0.4 mg	3%
Cabbage	0.6 mg	4%
Broccoli	0.73 mg	5%
Palukela kupu	1.3 mg	9%
Kohlrabi	0.6 mg	4%
Kāpena, ʻulaʻula,	0.6 mg	4%
Cabbage	0.3 mg	2%
Kāpena Savoy	0.4 mg	3%
Pāpaʻi	1.4 mg	10%
uala	0.9 mg	6%
Kiwi	0.8 mg	6%
ʻO Cilantro (ʻōmaʻomaʻo)	1.8 mg	13%
Cranberry	0.6 mg	4%
Cress ('ōmaʻomaʻo)	1.3 mg	9%
Kuʻi puaʻa	0.8 mg	6%
ʻApelika maloʻo	3.2 mg	23%
lemona	0.6 mg	4%
ʻO Dandelion lau (greens)	3.1 mg	22%
ʻO nā aniani ʻōmaʻomaʻo (ka peni)	1 mg	7%
Leek	1 mg	7%
Onion	0.8 mg	6%
ʻOhi	1.2 mg	9%
Mango	0.2 mg	1%
Carrots	0.7 mg	5%
Kapuaʻi	0.7 mg	5%
ʻO Seaweed	16 mg	114%
ʻO Nectarine	0.28 mg	2%
Sea buckthorn	1.4 mg	10%
Kūkamo	0.6 mg	4%
Papaya	0.25 mg	2%
Pāluna	1.3 mg	9%
Parsnip (aʻa)	0.6 mg	4%
ʻO ka pepa momona (Bulgarian)	0.5 mg	4%
Peach	0.6 mg	4%
Maloʻo ka peach	3 mg	21%
Parsley (ʻōmaʻomaʻo)	1.9 mg	14%
Parsley (aʻa)	0.7 mg	5%
ʻO Tomato (Tomato)	0.9 mg	6%
Rhubarb (nā ʻōmaʻomaʻo)	0.6 mg	4%
ʻO nā kauwela	1 mg	7%
Lihi ʻeleʻele	1.2 mg	9%
Piʻi	0.9 mg	6%
Rowan ʻulaʻula	2 mg	14%
ʻAronia	1.1 mg	8%
Lettuce ('ōmaʻomaʻo)	0.6 mg	4%
Beets	1.4 mg	10%
Seleri (ʻōmaʻomaʻo)	1.3 mg	9%
Seleri (aʻa)	0.5 mg	4%
Hoʻopā	0.5 mg	4%
ʻO nā currants keʻokeʻo	0.5 mg	4%
ʻO nā currants ʻulaʻula	0.9 mg	6%
ʻO nā currants ʻeleʻele	1.3 mg	9%
Asparagus (ʻōmaʻomaʻo)	0.9 mg	6%
Ierusalema artichoke	0.4 mg	3%
Paʻa	0.4 mg	3%
Dill ('ōmaʻomaʻo)	1.6 mg	11%
'Apiki	3.2 mg	23%
lā	1.5 mg	11%
Horseradish (aʻa)	2 mg	14%
Persimmon	2.5 mg	18%
Cherry	1.8 mg	13%
Blueberries	0.7 mg	5%
plums	3 mg	21%
Kāleka	1.5 mg	11%
ʻO Briar	1.3 mg	9%
Spinach ('ōmaʻomaʻo)	3.5 mg	25%
Sorrel ('ōmaʻomaʻo)	2 mg	14%
Mele	2.2 mg	16%
Mele i hoʻomaloʻo	6 mg	43%

ʻO ka ʻike o ka hao i nā ʻalalā:

Product inoa	ʻO ka ʻike o ka hao ma 100g	ʻO ka pākēneka o ke koina o kēlā me kēia lā
Mau ʻōʻai	1.3 mg	9%
Laʻa ginger	2.7 mg	19%
ʻO ka haloʻo Morel	12.2 mg	87%
Lāmele keʻokeʻo	0.5 mg	4%
Mauʻu keʻokeʻo, hoʻomaloʻo	4.1 mg	29%
Nā huaʻalalā Chanterelle	0.7 mg	5%
Lāʻau hauā	0.8 mg	6%
Nā pulupulu boletus	0.3 mg	2%
Lāʻau aspen mushroom	0.3 mg	2%
ʻO Mushroom Russula	0.6 mg	4%
Fish	0.3 mg	2%
Nā lāpala Shiitake	0.4 mg	3%