Nā Huaʻai i loko o nā mea kanu a me nā huaʻai (papa I)

I ka papa inoa o nā mea kanu a me nā huaʻai i hoʻohui pū ʻia nā hua, nā hua maloʻo a me nā lau lau.

I ka papa, nā mea nui i ʻoi ʻia i ʻoi aku i ka awelika o ka awelika i kēlā me kēia lā. Leka ʻia ʻike ʻia nā kumukūʻai mai 50% a 100% o ka waiwai o kēlā me kēia lā o ka wikamina.

Pākaukau o nā wikamina i nā mea kanu a me nā huaʻai:

Product inoa	Vitamin A	Vitamin B1	Vitamin B2	Vitamin C	Vitamin E	ʻO Vitamin PP
'Apikola	267 mcg	0.03 mg	0.06 mg	10 mg	1.1 mg	0.8 mg
Pākena	7 mcg	0.06 mg	0.13 mg	10 mg	0 mg	1.7 mg
Quine	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
Pineapple	7 mcg	0.08 mg	0.03 mg	20 mg	0.1 mg	0.3 mg
Alani	8 mcg	0.04 mg	0.03 mg	60 mg	0.2 mg	0.3 mg
Kepau	17 mcg	0.04 mg	0.06 mg	7 mg	0.1 mg	0.3 mg
Basil (ʻōmaʻomaʻo)	264 mcg	0.03 mg	0.08 mg	18 mg	0.8 mg	0.9 mg
ʻO ka puaʻa	3 mg	0.04 mg	0.05 mg	5 mg	0.1 mg	0.8 mg
maia	20 mg	0.04 mg	0.05 mg	10 mg	0.4 mg	0.9 mg
Kālika	8 mcg	0.01 mg	0.02 mg	15 mg	1 mg	0.3 mg
ʻO Rutabaga	8 mcg	0.05 mg	0.05 mg	30 mg	0.1 mg	1.1 mg
ʻO ka hua waina	5 .g	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 .g	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
ohia	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
Kalikimaka	17 mcg	0.01 mg	0.05 mg	15 mg	1.2 mg	0.6 mg
Strawberries	5 .g	0.03 mg	0.05 mg	60 mg	0.5 mg	0.4 mg
Nā hua waina	6 mcg	0.15 mg	0.08 mg	0 mg	0.5 mg	0.6 mg
Ginger (aʻa)	0 mcg	0.02 mg	0.03 mg	5 mg	0.3 mg	0.7 mg
ʻO nā hua	13 mcg	0.07 mg	0.09 mg	0 mg	0.3 mg	1.2 mg
Zucchini	5 .g	0.03 mg	0.03 mg	15 mg	0.1 mg	0.7 mg
Cabbage	3 mg	0.03 mg	0.04 mg	45 mg	0.1 mg	0.9 mg
Broccoli	386 mcg	0.07 mg	0.12 mg		0.8 mg	1.1 mg
Palukela kupu	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
Kāpena, ʻulaʻula,	17 mcg	0.05 mg	0.05 mg	60 mg	0.1 mg	0.5 mg
Cabbage	16 mg	0.04 mg	0.05 mg	27 mg	0.1 mg	0.6 mg
Kāpena Savoy	3 mg	0.04 mg	0.05 mg	5 mg	0 mg	0.8 mg
Pāpaʻi	3 mg	0.1 mg	0.1 mg		0.2 mg	1 mg
uala	3 mg	0.12 mg	0.07 mg	20 mg	0.1 mg	1.8 mg
Kiwi	15 .g	0.02 mg	0.04 mg		0.3 mg	0.5 mg
ʻO Cilantro (ʻōmaʻomaʻo)	337 .g	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 ('ōmaʻomaʻo)	346 .g	0.08 mg	0.26 mg	69 mg	0.7 mg	1 mg
Kuʻi puaʻa	33 mcg	0.01 mg	0.02 mg	30 mg	0.5 mg	0.4 mg
ʻApelika maloʻo	583 .g	0.1 mg	0.2 mg	4 mg	5.5 mg	3.9 mg
lemona	2 mg	0.04 mg	0.02 mg	40 mg	0.2 mg	0.2 mg
ʻO Dandelion lau (greens)	508 .g	0.19 mg	0.26 mg	35 mg	3.4 mg	0.8 mg
Burdock (aʻa)	0 mcg	0.01 mg	0.03 mg	3 mg	0.4 mg	0.3 mg
ʻO nā aniani ʻōmaʻomaʻo (ka peni)	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
Onion	0 mcg	0.05 mg	0.02 mg	10 mg	0.2 mg	0.5 mg
ʻOhi	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
Pigweed keʻokeʻo (ʻōmaʻomaʻo)	580 mcg	0.16 mg	0.44 mg		0 mg	1.2 mg
Carrots		0.06 mg	0.07 mg	5 mg	0.4 mg	1.1 mg
Kapuaʻi	150 mcg	0.06 mg	0.07 mg	29 mg	1.5 mg	0.5 mg
ʻO Seaweed	3 mg	0.04 mg	0.06 mg	2 mg	0 mg	0.5 mg
ʻO Nectarine	17 mcg	0.03 mg	0.03 mg	5.4 mg	0.8 mg	1.1 mg
Sea buckthorn	250 mcg	0.03 mg	0.05 mg		5 mg	0.5 mg
Kūkamo	10 .g	0.03 mg	0.04 mg	10 mg	0.1 mg	0.3 mg
Papaya	47 mcg	0.02 mg	0.03 mg	61 mg	0.3 mg	0.4 mg
Pāluna	181 mcg	0.02 mg	0.21 mg	26.6 mg	0 mg	4.9 mg
ʻO ka pepa momona (Bulgarian)	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 (ʻōmaʻomaʻo)	950 mcg	0.05 mg	0.05 mg		1.8 mg	1.6 mg
Pūlehu	0 mcg	0.03 mg	0.03 mg	61 mg	0 mg	0.2 mg
ʻO Tomato (Tomato)	133 mcg	0.06 mg	0.04 mg	25 mg	0.7 mg	0.7 mg
Rhubarb (nā ʻōmaʻomaʻo)	10 .g	0.01 mg	0.06 mg	10 mg	0.2 mg	0.2 mg
ʻO nā kauwela	0 mcg	0.01 mg	0.04 mg	25 mg	0.1 mg	0.3 mg
Piʻi	17 mcg	0.05 mg	0.04 mg	20 mg	0.1 mg	1.1 mg
Rowan ʻulaʻula		0.05 mg	0.02 mg		1.4 mg	0.7 mg
ʻAronia	200 mcg	0.01 mg	0.02 mg	15 mg	1.5 mg	0.6 mg
Lettuce ('ōmaʻomaʻo)	292 .g	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
Seleri (ʻōmaʻomaʻo)	750 mcg	0.02 mg	0.1 mg	38 mg	0.5 mg	0.5 mg
Seleri (aʻa)	3 mg	0.03 mg	0.06 mg	8 mg	0.5 mg	1.2 mg
Hoʻopā	17 mcg	0.06 mg	0.04 mg	10 mg	0.6 mg	0.7 mg
ʻO nā currants keʻokeʻo	7 mcg	0.01 mg	0.02 mg	40 mg	0.3 mg	0.3 mg
ʻO nā currants ʻulaʻula	33 mcg	0.01 mg	0.03 mg	25 mg	0.5 mg	0.3 mg
ʻO nā currants ʻeleʻele	17 mcg	0.03 mg	0.04 mg		0.7 mg	0.4 mg
Asparagus (ʻōmaʻomaʻo)	83 mcg	0.1 mg	0.1 mg	20 mg	0.5 mg	1.4 mg
Ierusalema artichoke	2 mg	0.07 mg	0.06 mg	6 mg	0.2 mg	1.6 mg
Paʻa	250 mcg	0.05 mg	0.06 mg	8 mg	0.4 mg	0.7 mg
Dill ('ōmaʻomaʻo)	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
lā	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
plums	10 .g	0.02 mg	0.1 mg	3 mg	1.8 mg	1.7 mg
Kāleka	0 mcg	0.08 mg	0.08 mg	10 mg	0.3 mg	2.8 mg
ʻO Briar	434 .g	0.05 mg	0.13 mg		1.7 mg	0.7 mg
Spinach ('ōmaʻomaʻo)	750 mcg	0.1 mg	0.25 mg	55 mg	2.5 mg	1.2 mg
Sorrel ('ōmaʻomaʻo)	417 .g	0.19 mg	0.1 mg	43 mg	2 mg	0.6 mg
Mele	5 .g	0.03 mg	0.02 mg	10 mg	0.2 mg	0.4 mg

E like me ka hōʻike ʻana o ka papaʻaina, ʻo ka hapa nui o nā huaʻai, nā mea kanu a me nā huaʻai i loaʻa nā huaora C a me A (ma ka beta carotene). Hiki ke heluhelu ʻia nā kikoʻī hou aku e pili ana i kēlā me kēia huaora, nā mea maʻamau o ka ʻai ʻana, a me nā mea i loko o nā huahana like ʻole: ka huaora a, ka huaora C, ka huaora B1, ka huaora B2, ka huaora E.

Nā wikamina i nā mea kanu a me nā huaʻai (papa I)

Pākaukau o nā wikamina i nā mea kanu a me nā huaʻai:

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