Tao amin'ny lisitry ny legioma sy voankazo koa dia nasiana voaroy, voankazo maina ary anana maitso.
Ao amin'ny tabilao, ireo soatoavina misongadina izay mihoatra ny salan'isa isan'andro amin'ny vitamina. voatsipika ny sanda manasongadina eo anelanelan'ny 50% ka hatramin'ny 100% amin'ny sanda isan'andro an'ny vitamina.
Lisitry ny vitamina amin'ny legioma sy voankazo:
Product anarana | Vitamin A | Vitamin B1 | Vitamin B2 | vitamina C | Vitamin E | Vitamina PP |
Abricot | 267 mcg | 0.03 mg | 0.06 mg | 10 mg | 1.1 mg | 0.8 mg |
zavokà | 7 mcg | 0.06 mg | 0.13 mg | 10 mg | 0 mg | 1.7 mg |
Quince | 167 mcg | 0.02 mg | 0.04 mg | 23 mg | 0.4 mg | 0.2 mg |
paisom-bazaha | 27 mcg | 0.02 mg | 0.03 mg | 13 mg | 0.3 mg | 0.5 mg |
Mananasy | 7 mcg | 0.08 mg | 0.03 mg | 20 mg | 0.1 mg | 0.3 mg |
voasary | 8 mcg | 0.04 mg | 0.03 mg | 60 mg | 0.2 mg | 0.3 mg |
Voajabo | 17 mcg | 0.04 mg | 0.06 mg | 7 mg | 0.1 mg | 0.3 mg |
Basil (maintso) | 264 mcg | 0.03 mg | 0.08 mg | 18 mg | 0.8 mg | 0.9 mg |
Baranjely | 3 mg | 0.04 mg | 0.05 mg | 5 mg | 0.1 mg | 0.8 mg |
Akondro | 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 |
voaloboka | 5 g | 0.05 mg | 0.02 mg | 6 mg | 0.4 mg | 0.3 mg |
serizy | 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 |
Paplemosy | 3 mg | 0.05 mg | 0.03 mg | 45 mg | 0.3 mg | 0.3 mg |
poara | 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 |
Voatavo | 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 |
frezy | 5 g | 0.03 mg | 0.05 mg | 60 mg | 0.5 mg | 0.4 mg |
voaloboka | 6 mcg | 0.15 mg | 0.08 mg | 0 mg | 0.5 mg | 0.6 mg |
Sakamalao (faka) | 0 mcg | 0.02 mg | 0.03 mg | 5 mg | 0.3 mg | 0.7 mg |
aviavy | 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 |
Laisoa | 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 | |
Brussels tsimoka | 50 mcg | 0.1 mg | 0.2 mg | 1 mg | 1.5 mg | |
laisoa nalona | 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 |
Laisoa, mena, | 17 mcg | 0.05 mg | 0.05 mg | 60 mg | 0.1 mg | 0.5 mg |
Laisoa | 16 mg | 0.04 mg | 0.05 mg | 27 mg | 0.1 mg | 0.6 mg |
Kobzy Savoy | 3 mg | 0.04 mg | 0.05 mg | 5 mg | 0 mg | 0.8 mg |
Soflera | 3 mg | 0.1 mg | 0.1 mg | 0.2 mg | 1 mg | |
ovy | 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 | |
Cilantro (maintso) | 337 g | 0.07 mg | 0.16 mg | 27 mg | 2.5 mg | 1.1 mg |
Canneberge | 0 mcg | 0.02 mg | 0.02 mg | 15 mg | 1 mg | 0.3 mg |
Cress (maintso) | 346 g | 0.08 mg | 0.26 mg | 69 mg | 0.7 mg | 1 mg |
Groseille | 33 mcg | 0.01 mg | 0.02 mg | 30 mg | 0.5 mg | 0.4 mg |
Apricot maina | 583 g | 0.1 mg | 0.2 mg | 4 mg | 5.5 mg | 3.9 mg |
Voasary makirana | 2 mg | 0.04 mg | 0.02 mg | 40 mg | 0.2 mg | 0.2 mg |
Dandelion ravina (maitso) | 508 g | 0.19 mg | 0.26 mg | 35 mg | 3.4 mg | 0.8 mg |
Burdock (faka) | 0 mcg | 0.01 mg | 0.03 mg | 3 mg | 0.4 mg | 0.3 mg |
Tongolo maintso (penina) | 333 mcg | 0.02 mg | 0.1 mg | 30 mg | 1 mg | 0.5 mg |
Tongoloherana | 333 mcg | 0.1 mg | 0.04 mg | 35 mg | 0.8 mg | 0.8 mg |
Tongolo | 0 mcg | 0.05 mg | 0.02 mg | 10 mg | 0.2 mg | 0.5 mg |
Framboise | 33 mcg | 0.02 mg | 0.05 mg | 25 mg | 0.6 mg | 0.7 mg |
manga | 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 |
Fotsy fotsy (maintso) | 580 mcg | 0.16 mg | 0.44 mg | 0 mg | 1.2 mg | |
karaoty | 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 |
ahidrano | 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 |
Sea buckthorn | 250 mcg | 0.03 mg | 0.05 mg | 5 mg | 0.5 mg | |
Kaokaombira | 10 g | 0.03 mg | 0.04 mg | 10 mg | 0.1 mg | 0.3 mg |
Papay | 47 mcg | 0.02 mg | 0.03 mg | 61 mg | 0.3 mg | 0.4 mg |
mitokana | 181 mcg | 0.02 mg | 0.21 mg | 26.6 mg | 0 mg | 4.9 mg |
Voasary mamy (Bulgarian) | 250 mcg | 0.08 mg | 0.09 mg | 0.7 mg | 1 mg | |
paiso | 83 mcg | 0.04 mg | 0.08 mg | 10 mg | 1.1 mg | 0.8 mg |
Parsley (maitso) | 950 mcg | 0.05 mg | 0.05 mg | 1.8 mg | 1.6 mg | |
Paplemosy | 0 mcg | 0.03 mg | 0.03 mg | 61 mg | 0 mg | 0.2 mg |
Voatabia (voatabia) | 133 mcg | 0.06 mg | 0.04 mg | 25 mg | 0.7 mg | 0.7 mg |
Rhubarb (maitso) | 10 g | 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 |
nave | 17 mcg | 0.05 mg | 0.04 mg | 20 mg | 0.1 mg | 1.1 mg |
Rowan mena | 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 |
Letisia (anana) | 292 g | 0.03 mg | 0.08 mg | 15 mg | 0.7 mg | 0.9 mg |
betiravy | 2 mg | 0.02 mg | 0.04 mg | 10 mg | 0.1 mg | 0.4 mg |
Seleria (maintso) | 750 mcg | 0.02 mg | 0.1 mg | 38 mg | 0.5 mg | 0.5 mg |
Seleria (faka) | 3 mg | 0.03 mg | 0.06 mg | 8 mg | 0.5 mg | 1.2 mg |
tatatra | 17 mcg | 0.06 mg | 0.04 mg | 10 mg | 0.6 mg | 0.7 mg |
Volombava fotsy | 7 mcg | 0.01 mg | 0.02 mg | 40 mg | 0.3 mg | 0.3 mg |
Volombava mena | 33 mcg | 0.01 mg | 0.03 mg | 25 mg | 0.5 mg | 0.3 mg |
Currants mainty | 17 mcg | 0.03 mg | 0.04 mg | 0.7 mg | 0.4 mg | |
Asparagus (maintso) | 83 mcg | 0.1 mg | 0.1 mg | 20 mg | 0.5 mg | 1.4 mg |
Jerosalema artichoke | 2 mg | 0.07 mg | 0.06 mg | 6 mg | 0.2 mg | 1.6 mg |
voatavo | 250 mcg | 0.05 mg | 0.06 mg | 8 mg | 0.4 mg | 0.7 mg |
Dill (anana) | 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 |
daty | 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 |
serizy | 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 |
Tongolo gasy | 0 mcg | 0.08 mg | 0.08 mg | 10 mg | 0.3 mg | 2.8 mg |
maratran'ny | 434 g | 0.05 mg | 0.13 mg | 1.7 mg | 0.7 mg | |
Epinara (maitso) | 750 mcg | 0.1 mg | 0.25 mg | 55 mg | 2.5 mg | 1.2 mg |
Sorrel (maitso) | 417 g | 0.19 mg | 0.1 mg | 43 mg | 2 mg | 0.6 mg |
paoma | 5 g | 0.03 mg | 0.02 mg | 10 mg | 0.2 mg | 0.4 mg |
Araka ny asehon'ny latabatra, ny ankamaroan'ny voankazo, legioma ary voaroy dia misy vitamina C sy A (ao amin'ny beta carotene). Ny antsipiriany bebe kokoa momba ny vitaminina tsirairay, ny fitsipiky ny fihinanana ary ny votoatin'ny vokatra isan-karazany dia azo vakiana: vitamina A, vitamin C, vitamin B1, vitamin B2, vitamin E.