Tepu o te kai konupūmā i roto i ngā kai

I roto i enei teepu e tangohia ana e te hiahia toharite o ia ra mo te konupūmā rite ki te 1000 mg. Tīwae “Te ōrau o ngā whakaritenga o ia rā” e whakaatu ana he aha te ōrau o te 100 karamu o te hua e makona ana i te hiahia o te tangata i ia ra mo te konupūmā.

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NGA KAI TAI I RUNGA I TE KALCIUM:

ingoa hua	Ko te kiko o te konupūmā i te 100g	Te ōrau o ngā whakaritenga o ia rā
Raukawa	1474 mg	147 orau
Tiihi Parmesan	1184 mg	118 orau
tai◊o na Milk	1155 mg	116 orau
Paura miraka 25%	1000 mg	100 orau
Te tiihi "Gollandskiy" 45%	1000 mg	100 orau
Te tiihi "Poshehonsky" 45%	1000 mg	100 orau
Tiihi Cheddar 50%	1000 mg	100 orau
Tiihi Tiihi 50%	930 mg	93 orau
Miraka maroke 15%	922 mg	92 orau
Te tiihi "Ruhia" 50%	880 mg	88 orau
Te tiihi "Roquefort" 50%	740 mg	74 orau
Paura kirīmi 42%	700 mg	70 orau
Keiki Tiihi Gouda	700 mg	70 orau
Te tiihi "Ruhia"	700 mg	70 orau
Te tiihi "Suluguni"	650 mg	65 orau
Te tiihi (mai i te miraka kau)	630 mg	63 orau
Te tiihi "Hōtiti"	630 mg	63 orau
Te tiihi "Adygeysky"	520 mg	52 orau
Te tiihi "Camembert"	510 mg	51 orau
Te tiihi Feta	493 mg	49 orau
tote	368 mg	37 orau
Purapura putirā (purapura putirā)	367 mg	37 orau
Tote tiakarete	352 mg	35 orau
Soybean (witi)	348 mg	35 orau
Te miraka totika me te huka 5%	317 mg	32 orau
Te miraka totika me te huka iti-hinu	317 mg	32 orau
Te miraka totika me te huka 8,5%	307 mg	31 orau
aramona	273 mg	27 orau
Te kirikiri taapiri me te huka 19%	250 mg	25 orau
Pāhiri (kākāriki)	245 mg	25 orau
Pi (greens)	223 mg	22 orau
Hikva putirā	211 mg	21 orau
Tuhinga o mua	193 mg	19 orau
Paura hua	193 mg	19 orau
Maha	192 mg	19 orau
Hazelnuts	188 mg	19 orau
Rau Dandelion (greens)	187 mg	19 orau
Kāriki	180 mg	18 orau

Tirohia te raarangi hua katoa

Ko te ihirangi konupūmā i roto i nga hua miraka:

ingoa hua	Ko te kiko o te konupūmā i te 100g	Te ōrau o ngā whakaritenga o ia rā
Miraka Acidophilus 1%	120 mg	12 orau
Acidophilus 3,2%	120 mg	12 orau
Acidophilus ki te 3.2% reka	120 mg	12 orau
Acidophilus iti momona	120 mg	12 orau
Te tiihi (mai i te miraka kau)	630 mg	63 orau
Ko te Varenets he 2.5%	118 mg	12 orau
Yogurt 1.5%	124 mg	12 orau
Yogurt 1.5% hua	112 mg	11 orau
Yogurt 3,2%	122 mg	12 orau
Yogurt 3,2% reka	119 mg	12 orau
Yogurt 6%	124 mg	12 orau
Yogurt 6% reka	122 mg	12 orau
1% miraka miraka	120 mg	12 orau
Kefir 2.5%	120 mg	12 orau
Kefir 3.2%	120 mg	12 orau
Kefir iti-momona	126 mg	13 orau
Koumiss (mai i te miraka o Mare)	94 mg	9%
Te miraka miraka iti-momona (mai i te miraka kau)	120 mg	12 orau
Ko te puranga o te curd 16.5% ngako	135 mg	14 orau
Miraka 1,5%	120 mg	12 orau
Miraka 2,5%	120 mg	12 orau
Miraka 3.2%	120 mg	12 orau
Miraka 3,5%	120 mg	12 orau
Te miraka koati	134 mg	13 orau
Te miraka miraka-iti	126 mg	13 orau
Te miraka totika me te huka 5%	317 mg	32 orau
Te miraka totika me te huka 8,5%	307 mg	31 orau
Te miraka totika me te huka iti-hinu	317 mg	32 orau
Miraka maroke 15%	922 mg	92 orau
Paura miraka 25%	1000 mg	100 orau
tai◊o na Milk	1155 mg	116 orau
kirīmi Ice	159 mg	16 orau
Te hukapapa hukapapa	148 mg	15 orau
Te miraka	120 mg	12 orau
Yogurt 1%	118 mg	12 orau
Tuhinga o mua 2.5% o	118 mg	12 orau
Yogurt 3,2%	118 mg	12 orau
Yogurt iti-momona	126 mg	13 orau
Ryazhenka 1%	124 mg	12 orau
Ryazhenka 2,5%	124 mg	12 orau
Ryazhenka 4%	124 mg	12 orau
Te miraka tunu rewena 6%	124 mg	12 orau
Kirīmi 10%	90 mg	9%
Kirīmi 20%	86 mg	9%
Kirīmi 25%	86 mg	9%
35% kirīmi	86 mg	9%
Kirīmi 8%	91 mg	9%
Te kirikiri taapiri me te huka 19%	250 mg	25 orau
Paura kirīmi 42%	700 mg	70 orau
Kirīmi kawa 10%	90 mg	9%
Kirīmi kawa 15%	88 mg	9%
Kirīmi kawa 20%	86 mg	9%
Kirīmi kawa 25%	84 mg	8%
Kirīmi kawa 30%	85 mg	9%
Te tiihi "Adygeysky"	520 mg	52 orau
Te tiihi "Gollandskiy" 45%	1000 mg	100 orau
Te tiihi "Camembert"	510 mg	51 orau
Tiihi Parmesan	1184 mg	118 orau
Te tiihi "Poshehonsky" 45%	1000 mg	100 orau
Te tiihi "Roquefort" 50%	740 mg	74 orau
Te tiihi "Ruhia" 50%	880 mg	88 orau
Te tiihi "Suluguni"	650 mg	65 orau
Te tiihi Feta	493 mg	49 orau
Tiihi Cheddar 50%	1000 mg	100 orau
Tiihi Tiihi 50%	930 mg	93 orau
Keiki Tiihi Gouda	700 mg	70 orau
Te tiihi iti-momona	166 mg	17 orau
Te tiihi "Hōtiti"	630 mg	63 orau
Te tiihi "Ruhia"	700 mg	70 orau
Ko nga koata kaata o te 27.7% ngako	114 mg	11 orau
Tiihi 11%	160 mg	16 orau
Tiihi 18% (maia)	150 mg	15 orau
Tiihi 2%	120 mg	12 orau
Piki 4%	164 mg	16 orau
Piki 5%	164 mg	16 orau
Tiihi tiihi 9% (maia)	164 mg	16 orau
Pūpara	120 mg	12 orau

Ko te ihirangi konupūmā i roto i nga hua me nga hua hua:

ingoa hua	Ko te kiko o te konupūmā i te 100g	Te ōrau o ngā whakaritenga o ia rā
Pūmua hua manu	10 mg	1%
Huihui hua	136 mg	14 orau
Paura hua	193 mg	19 orau
He hua heihei	55 mg	6%
Ko te koitareke koitareke	54 mg	5%

Te ihirangi konupūmā kei roto i ngā nati me ngā kākano:

ingoa hua	Ko te kiko o te konupūmā i te 100g	Te ōrau o ngā whakaritenga o ia rā
Peanuts	76 mg	8%
wōnati	89 mg	9%
Akuka, maroke	54 mg	5%
Nati Pine	16 mg	2%
Tuhinga	47 mg	5%
Raukawa	1474 mg	147 orau
aramona	273 mg	27 orau
Purapura putirā (purapura putirā)	367 mg	37 orau
Pistachios	105 mg	11 orau
Hazelnuts	188 mg	19 orau

Te kiko o te konupūmā i roto i te mīti, ika me te kaimoana:

ingoa hua	Ko te kiko o te konupūmā i te 100g	Te ōrau o ngā whakaritenga o ia rā
Rohe	40 mg	4%
Haramono	20 mg	2%
Caviar whero kaviar	90 mg	9%
Pollock ROE	35 mg	4%
Kouraar pango granular	55 mg	6%
Tuhinga	40 mg	4%
Kereawai	45 mg	5%
Hoa tama	20 mg	2%
Sprat Paratiki	50 mg	5%
Papa Caspian	60 mg	6%
kōeke	70 mg	7%
Karaka	25 mg	3%
Salmon Atlantic (hāmana)	15 mg	2%
Kuhini	50 mg	5%
Pollock	40 mg	4%
kāpeti	30 mg	3%
Miti (Turki)	12 mg	1%
Meat (rapi)	20 mg	2%
Meat (heihei)	16 mg	2%
Meat (heihei heihei)	14 mg	1%
Komore	40 mg	4%
Karaka	120 mg	12 orau
Awa Perch	50 mg	5%
Sturgeon	50 mg	5%
Halibut	30 mg	3%
Te Haddock	20 mg	2%
Mīti tākihi	13 mg	1%
Awa Matepukupuku	55 mg	6%
Carp	35 mg	4%
Te whakato	20 mg	2%
He momona momona	60 mg	6%
Herring hiroki	60 mg	6%
Herring rednebelaya	80 mg	8%
Tuhinga o mua	40 mg	4%
som	50 mg	5%
Tuhinga o mua	65 mg	7%
huka	35 mg	4%
Komore	25 mg	3%
tuna	30 mg	3%
Tuhinga	20 mg	2%
Tuhinga o mua	60 mg	6%
Hakau	30 mg	3%
pike	40 mg	4%

Ko te ihirangi konupūmā o te pata, hua pata me te pini:

ingoa hua	Ko te kiko o te konupūmā i te 100g	Te ōrau o ngā whakaritenga o ia rā
Pī (piapa)	89 mg	9%
Pī Kākāriki (hou)	26 mg	3%
Buckwheat (witi)	70 mg	7%
Buckwheat (riewa)	20 mg	2%
Buckwheat (korekore)	20 mg	2%
Kikii paraoa	20 mg	2%
Semolina	20 mg	2%
Tihiti kanohi	64 mg	6%
Parei Peara	38 mg	4%
Nga kaaiti witi	40 mg	4%
Groats houra (kua oro)	27 mg	3%
Nga karapu parei	80 mg	8%
Makaroni mai i te paraoa paraoa 1	25 mg	3%
Pasta mai i te paraoa V / s	19 mg	2%
Maha	192 mg	19 orau
Paraoa paraoa	41 mg	4%
Paraoa paraoa	20 mg	2%
Paraoa paraoa	56 mg	6%
Paraoa paraoa (oatmeal)	58 mg	6%
Paraoa paraoa o te 1 reanga	24 mg	2%
Paraoa paraoa paraoa tuarua	32 mg	3%
Te paraoa	18 mg	2%
Papamuri paraoa	39 mg	4%
Rihi paraoa	34 mg	3%
Te paraoa paraoa paraoa	43 mg	4%
He purapura paraoa paraoa	19 mg	2%
He paraoa	20 mg	2%
Tuhinga o mua	193 mg	19 orau
Oat (witi)	117 mg	12 orau
Oat parani	58 mg	6%
Parani Witi	150 mg	15 orau
Witi (witi, momo ngohengohe)	54 mg	5%
Witi (witi, māka pakeke)	62 mg	6%
Raihi (witi)	40 mg	4%
Rye (witi)	59 mg	6%
Soybean (witi)	348 mg	35 orau
Pini (witi)	150 mg	15 orau
Pini (legume)	65 mg	7%
Oat flakes "Hercules"	52 mg	5%
Rēmana (witi)	83 mg	8%
Parei (witi)	93 mg	9%

Te kiko o te konupūmā i roto i ngā hua, huawhenua me ngā otaota:

ingoa hua	Ko te kiko o te konupūmā i te 100g	Te ōrau o ngā whakaritenga o ia rā
Apricot	28 mg	3%
awhekātō	12 mg	1%
Quince	23 mg	2%
paramu	27 mg	3%
paināporo	16 mg	2%
Orange	34 mg	3%
Te tii	14 mg	1%
Basil (kakariki)	177 mg	18 orau
Eggplant	15 mg	2%
Cranberry	25 mg	3%
Rutabaga	40 mg	4%
Nga karepe	30 mg	3%
Cherry	37 mg	4%
blueberries	16 mg	2%
Garnet	10 mg	1%
hīmoemoe	23 mg	2%
Pear	19 mg	2%
merengi	16 mg	2%
Parakipere	30 mg	3%
rōpere	40 mg	4%
Ginger (pakiaka)	16 mg	2%
Te piki hou	35 mg	4%
Zucchini	15 mg	2%
Cabbage	48 mg	5%
broccoli	47 mg	5%
Ka tipu a Brussels	34 mg	3%
Kohlrabi	46 mg	5%
Kāpeti, whero,	53 mg	5%
Cabbage	77 mg	8%
Kāpeti Savoy	15 mg	2%
Kareparāoa	26 mg	3%
Potatoes	10 mg	1%
Kiwi	40 mg	4%
Cilantro (kākāriki)	67 mg	7%
Cranberry	14 mg	1%
Cress (kākāriki)	81 mg	8%
Kuki	22 mg	2%
Lemon	40 mg	4%
Rau Dandelion (greens)	187 mg	19 orau
Aniana Kakariki (te pene)	100 mg	10 orau
Rakau	87 mg	9%
riki	31 mg	3%
Karipere	40 mg	4%
Mango	11 mg	1%
Mandarin	35 mg	4%
Kāreti	27 mg	3%
Cloudberry	15 mg	2%
Te tihi	40 mg	4%
Buckthorn moana	22 mg	2%
Kukama	23 mg	2%
papaya	20 mg	2%
Rawa	32 mg	3%
Parsnip (pakiaka)	27 mg	3%
pītiti	20 mg	2%
Pāhiri (kākāriki)	245 mg	25 orau
Pahiri (pakiaka)	57 mg	6%
Tomato (tōmato)	14 mg	1%
Rhubarb (matomato)	44 mg	4%
Nga wera	39 mg	4%
Rarihi mangu	35 mg	4%
Te tihi	49 mg	5%
Rowan whero	42 mg	4%
aronia	28 mg	3%
Rētihi (greens)	77 mg	8%
Beets	37 mg	4%
Tiēre (kākāriki)	72 mg	7%
Tieki (pakiaka)	63 mg	6%
Pupuhi	20 mg	2%
Fuamelie ma	36 mg	4%
Fuamelie whero	36 mg	4%
Fuamelie mangu	36 mg	4%
Asparagus (kakariki)	21 mg	2%
Hiruharama artichoke	20 mg	2%
Pauka	25 mg	3%
Pi (greens)	223 mg	22 orau
feijoa	17 mg	2%
Horseradish (pakiaka)	119 mg	12 orau
Persimmon	127 mg	13 orau
Cherry	33 mg	3%
blueberries	16 mg	2%
Kāriki	180 mg	18 orau
Pipi	28 mg	3%
Kōkihi (greens)	106 mg	11 orau
He kopurepure (matomato)	47 mg	5%
apples	16 mg	2%

Te ihirangi konupūmā o te kai kai me te raukahu:

Te ingoa o te rihi	Ko te kiko o te konupūmā i te 100g	Te ōrau o ngā whakaritenga o ia rā
Halva Tahini pīnati	465 mg	47 orau
Tote tiakarete	352 mg	35 orau
Sprats i roto i te hinu (kēne)	300 mg	30 orau
Maroke Bream	274 mg	27 orau
Hikva putirā	211 mg	21 orau
He momi auahi	205 mg	21 orau
Beet huamata me te tiihi me te karika	187 mg	19 orau
Haamana mawhero (kēne)	185 mg	19 orau
Whakapiri tiakarete	174 mg	17 orau
Perch paowa	150 mg	15 orau
perehana iris	140 mg	14 orau
Keke keke o te tiihi kaainga kore momona	132 mg	13 orau
Perch parai	127 mg	13 orau
Kohuatia te kāpeti	125 mg	13 orau
Keke keke me te kāreti	116 mg	12 orau
Te tiihi kaaiti iti-momona Casserole	113 mg	11 orau
I tunua e Zucchini	111 mg	11 orau
Nga pupuhi wera paowa	110 mg	11 orau
Aramona keke	110 mg	11 orau
Te taro paraoa katoa	107 mg	11 orau
Momo paoa	102 mg	10 orau
Huamata o te aniana matomato	97 mg	10 orau
Anchovy tote	91 mg	9%
Kua tunua te kāpeti	89 mg	9%
Ka totaria te tote ki te aniana me te pata	87 mg	9%
Keke aramona	86 mg	9%
Purini paukena	85 mg	9%
Omene	81 mg	8%
Makareti auahi makariri	80 mg	8%
Mackerel parai	80 mg	8%
Kuki aramona	76 mg	8%
Ko nga dumplings mangere i kohua	74 mg	7%
Harore tunua	72 mg	7%
Aniana parai	69 mg	7%
Miraka paihere	67 mg	7%
Tīhi	65 mg	7%
I paowa a Cod	65 mg	7%
Tuhinga o mua	64 mg	6%
Lapshevnik me te tiihi kaainga	64 mg	6%
Kohuatia te kohu	64 mg	6%
He paoa a Hara	63 mg	6%
Paukena pani	62 mg	6%
Cutlets kāpeti	61 mg	6%
Tuhinga o mua	61 mg	6%
Mate pukupuku te kohua te kohua	60 mg	6%
Kāpeti Casserole	59 mg	6%
Hupa miraka me te rimurapa	59 mg	6%
Hoe paraoa	59 mg	6%
Tunutunu kāpeti	58 mg	6%
Hupa miraka me te raihi	58 mg	6%
Tuhinga	57 mg	6%
Huamata rarihi	56 mg	6%
Burger pīti	55 mg	6%
Cod kohuatia	53 mg	5%
Huamata mai i sauerkraut	51 mg	5%
Keke keke	51 mg	5%
Huawhenua whakato	49 mg	5%
Paukena paru	49 mg	5%
Hara me te aniana	49 mg	5%
Sauerkraut	48 mg	5%
Pike i kohua	48 mg	5%
Bun he nui te Calories	47 mg	5%
Piua kohuatia	47 mg	5%
Perch tunua	47 mg	5%
Paraoa Borodino	47 mg	5%
Parai paraoa	46 mg	5%
Huamata o te kāpeti ma	46 mg	5%
Pike i kohua	46 mg	5%
He parai te parai	45 mg	5%
Ko te huamata Tomato hou	45 mg	5%
Beets kohua	45 mg	5%
Chocolate	45 mg	5%
Tuhinga ka whai mai	44 mg	4%
Te caviar eggplant (kēna)	43 mg	4%
Kakano kēna	42 mg	4%
Panekeke paukena	42 mg	4%
Riki reihi	42 mg	4%
Schnitzel kāpeti	42 mg	4%
Hupa me te kopurepure	42 mg	4%
Te kamokamo caviar (kēna)	41 mg	4%
Karoti Cutlets	41 mg	4%
He roa nga pihikete	41 mg	4%
Te huamata kareparāoa	41 mg	4%
Tote mawhero	40 mg	4%
Harore parai i roto i te hinu huawhenua	40 mg	4%
Carp parai	40 mg	4%
Miraka hōtiti	40 mg	4%

Ka kitea i nga teepu, ko te hua nui o te konupūmā te homa – 68 karamu noa o enei kakano e tuku ana i te horopeta o ia ra o te 1000 mg o te konupūmā. Ano, mo nga kakano hei taapiri atu ki nga kakano hamana, me whakarongo koe ki te kakano putirā - 100 karamu he nui atu i te hautoru o te uara o ia ra o te konupūmā. Tata ki nga hua miraka katoa kei te rarangi o runga o te tepu, engari he maamaa nga kaiarahi: ko te ihirangi teitei o te konupūmā i kitea i roto i te paura miraka me te tiihi ngako ngako 45%-50%.