tirotiro
- NGA KAI TAI I RUNGA I TE MAGNESIUM:
- Tirohia te raarangi hua katoa
- Te kiko o te konupora i roto i nga nati me nga purapura:
- Ko te ihirangi konupora o nga pata, hua pata me nga pini:
- Nga ihirangi konupora i roto i nga hua me nga hua:
- Te kiko konupora i roto i nga huawhenua me nga otaota:
- Te kiko konupora i roto i nga hua maroke:
- Te kiko konupora i roto i nga harore:
- Te kai konupora kei roto i te kai, ika me te kaimoana:
- Ko te ihirangi konupora i roto i nga hua miraka:
- Ko te ihirangi konupora i roto i nga hua me nga hua hua:
- Te kiko o te konupora i roto i nga kai kua oti te taka me te raahi kai:
Ko enei teepu e whaaia ana e te hiahia toharite o ia ra mo te konupora he rite ki te 400 mg ko te Tīwae “Te ōrau o ngā whakaritenga o ia rā” e whakaatu ana he aha te ōrau o te 100 karamu o te hua ka makona i te hiahia o te tangata ki te konupora.
NGA KAI TAI I RUNGA I TE MAGNESIUM:
| ingoa hua | Ko te kiko o te konupora i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Raukawa | 540 mg | 135 orau |
| Parani Witi | 448 mg | 112 orau |
| Purapura putirā (purapura putirā) | 317 mg | 79 orau |
| Tuhinga | 270 mg | 68 orau |
| Buckwheat (witi) | 258 mg | 65 orau |
| Nati Pine | 251 mg | 63 orau |
| Paraoa paraoa | 251 mg | 63 orau |
| Oat parani | 235 mg | 59 orau |
| aramona | 234 mg | 59 orau |
| Soybean (witi) | 226 mg | 57 orau |
| Buckwheat (korekore) | 200 mg | 50 orau |
| Peanuts | 182 mg | 46 orau |
| Hikva putirā | 178 mg | 45 orau |
| Maha | 174 mg | 44 orau |
| Te tihi | 170 mg | 43 orau |
| tai◊o na Milk | 160 mg | 40 orau |
| Hazelnuts | 160 mg | 40 orau |
| Buckwheat (riewa) | 150 mg | 38 orau |
| Parei (witi) | 150 mg | 38 orau |
| Miraka maroke 15% | 139 mg | 35 orau |
| Oat (witi) | 135 mg | 34 orau |
| Chocolate | 133 mg | 33 orau |
| Caviar whero kaviar | 129 mg | 32 orau |
| Oat flakes "Hercules" | 129 mg | 32 orau |
| Tuhinga o mua | 126 mg | 32 orau |
| Pistachios | 121 mg | 30 orau |
| wōnati | 120 mg | 30 orau |
| Rye (witi) | 120 mg | 30 orau |
Tirohia te raarangi hua katoa
| Paura miraka 25% | 119 mg | 30 orau |
| Tihiti kanohi | 116 mg | 29 orau |
| Raihi (witi) | 116 mg | 29 orau |
| Witi (witi, māka pakeke) | 114 mg | 29 orau |
| Paraoa paraoa (oatmeal) | 111 mg | 28 orau |
| Paraoa paraoa | 110 mg | 28 orau |
| Apricots | 109 mg | 27 orau |
| Witi (witi, momo ngohengohe) | 108 mg | 27 orau |
| Aperikota maroke | 105 mg | 26 orau |
| Pini (witi) | 103 mg | 26 orau |
| Harore ma, maroke | 102 mg | 26 orau |
| paramu | 102 mg | 26 orau |
| Candy | 99 mg | 25 orau |
| Papamuri paraoa | 94 mg | 24 orau |
| Kua maroke te Peach | 92 mg | 23 orau |
| Tuhinga | 90 mg | 23 orau |
| Pī (piapa) | 88 mg | 22 orau |
| Pāhiri (kākāriki) | 85 mg | 21 orau |
| He kopurepure (matomato) | 85 mg | 21 orau |
| Groats houra (kua oro) | 83 mg | 21 orau |
| Akuka, maroke | 82 mg | 21 orau |
| Kōkihi (greens) | 82 mg | 21 orau |
| Paura kirīmi 42% | 80 mg | 20 orau |
| Rēmana (witi) | 80 mg | 20 orau |
| Pasta mai i te paraoa V / s | 76 mg | 19 orau |
| Te paraoa paraoa paraoa | 75 mg | 19 orau |
| Sturgeon | 75 mg | 19 orau |
| Paraoa paraoa paraoa tuarua | 73 mg | 18 orau |
| Pi (greens) | 70 mg | 18 orau |
| Rā | 69 mg | 17 orau |
| Tote tiakarete | 68 mg | 17 orau |
| Kua maroke te pea | 66 mg | 17 orau |
| Basil (kakariki) | 64 mg | 16 orau |
| Nga kaaiti witi | 60 mg | 15 orau |
| Rihi paraoa | 60 mg | 15 orau |
| Karaka | 60 mg | 15 orau |
| Halibut | 60 mg | 15 orau |
| Kua maroke nga piki | 59 mg | 15 orau |
| Persimmon | 56 mg | 14 orau |
| Pollock | 55 mg | 14 orau |
| Te tiihi "Gollandskiy" 45% | 55 mg | 14 orau |
| Tiihi Cheddar 50% | 54 mg | 14 orau |
| kōeke | 50 mg | 13 orau |
| Rice | 50 mg | 13 orau |
| Nga karapu parei | 50 mg | 13 orau |
| Tiēre (kākāriki) | 50 mg | 13 orau |
| Tuhinga o mua | 50 mg | 13 orau |
| Makaroni mai i te paraoa paraoa 1 | 45 mg | 11 orau |
| Te tiihi "Poshehonsky" 45% | 45 mg | 11 orau |
| Tiihi Tiihi 50% | 45 mg | 11 orau |
Te kiko o te konupora i roto i nga nati me nga purapura:
| ingoa hua | Ko te kiko o te konupora i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Peanuts | 182 mg | 46 orau |
| wōnati | 120 mg | 30 orau |
| Akuka, maroke | 82 mg | 21 orau |
| Nati Pine | 251 mg | 63 orau |
| Tuhinga | 270 mg | 68 orau |
| Raukawa | 540 mg | 135 orau |
| aramona | 234 mg | 59 orau |
| Purapura putirā (purapura putirā) | 317 mg | 79 orau |
| Pistachios | 121 mg | 30 orau |
| Hazelnuts | 160 mg | 40 orau |
Ko te ihirangi konupora o nga pata, hua pata me nga pini:
| ingoa hua | Ko te kiko o te konupora i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Pī (piapa) | 88 mg | 22 orau |
| Pī Kākāriki (hou) | 38 mg | 10 orau |
| Buckwheat (witi) | 258 mg | 65 orau |
| Buckwheat (riewa) | 150 mg | 38 orau |
| Buckwheat (korekore) | 200 mg | 50 orau |
| Kikii paraoa | 30 mg | 8% |
| Semolina | 18 mg | 5% |
| Tihiti kanohi | 116 mg | 29 orau |
| Parei Peara | 40 mg | 10 orau |
| Nga kaaiti witi | 60 mg | 15 orau |
| Groats houra (kua oro) | 83 mg | 21 orau |
| Rice | 50 mg | 13 orau |
| Nga karapu parei | 50 mg | 13 orau |
| He reka | 37 mg | 9% |
| Makaroni mai i te paraoa paraoa 1 | 45 mg | 11 orau |
| Pasta mai i te paraoa V / s | 76 mg | 19 orau |
| Maha | 174 mg | 44 orau |
| Paraoa paraoa | 251 mg | 63 orau |
| Paraoa paraoa | 30 mg | 8% |
| Paraoa paraoa | 110 mg | 28 orau |
| Paraoa paraoa (oatmeal) | 111 mg | 28 orau |
| Paraoa paraoa o te 1 reanga | 44 mg | 11 orau |
| Paraoa paraoa paraoa tuarua | 73 mg | 18 orau |
| Te paraoa | 16 mg | 4% |
| Papamuri paraoa | 94 mg | 24 orau |
| Rihi paraoa | 60 mg | 15 orau |
| Te paraoa paraoa paraoa | 75 mg | 19 orau |
| He purapura paraoa paraoa | 25 mg | 6% |
| He paraoa | 30 mg | 8% |
| Tuhinga o mua | 126 mg | 32 orau |
| Oat (witi) | 135 mg | 34 orau |
| Oat parani | 235 mg | 59 orau |
| Parani Witi | 448 mg | 112 orau |
| Witi (witi, momo ngohengohe) | 108 mg | 27 orau |
| Witi (witi, māka pakeke) | 114 mg | 29 orau |
| Raihi (witi) | 116 mg | 29 orau |
| Rye (witi) | 120 mg | 30 orau |
| Soybean (witi) | 226 mg | 57 orau |
| Pini (witi) | 103 mg | 26 orau |
| Pini (legume) | 26 mg | 7% |
| Oat flakes "Hercules" | 129 mg | 32 orau |
| Rēmana (witi) | 80 mg | 20 orau |
| Parei (witi) | 150 mg | 38 orau |
Nga ihirangi konupora i roto i nga hua me nga hua:
| ingoa hua | Ko te kiko o te konupora i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Apricot | 8 mg | 2% |
| awhekātō | 29 mg | 7% |
| Quince | 14 mg | 4% |
| paramu | 21 mg | 5% |
| paināporo | 11 mg | 3% |
| Orange | 13 mg | 3% |
| Te tii | 12 mg | 3% |
| panana | 42 mg | 11 orau |
| Cranberry | 7 mg | 2% |
| Nga karepe | 17 mg | 4% |
| Cherry | 26 mg | 7% |
| blueberries | 7 mg | 2% |
| hīmoemoe | 10 mg | 3% |
| Pear | 12 mg | 3% |
| Durian | 30 mg | 8% |
| merengi | 13 mg | 3% |
| Parakipere | 29 mg | 7% |
| rōpere | 18 mg | 5% |
| Te piki hou | 17 mg | 4% |
| Kiwi | 25 mg | 6% |
| Cranberry | 15 mg | 4% |
| Kuki | 9 mg | 2% |
| Lemon | 12 mg | 3% |
| Karipere | 22 mg | 6% |
| Mango | 10 mg | 3% |
| Mandarin | 11 mg | 3% |
| Cloudberry | 29 mg | 7% |
| Nectarine | 9 mg | 2% |
| Buckthorn moana | 30 mg | 8% |
| papaya | 21 mg | 5% |
| pītiti | 16 mg | 4% |
| Kaipara karepe | 6 mg | 2% |
| Rowan whero | 33 mg | 8% |
| aronia | 14 mg | 4% |
| Pupuhi | 9 mg | 2% |
| Fuamelie ma | 9 mg | 2% |
| Fuamelie whero | 17 mg | 4% |
| Fuamelie mangu | 31 mg | 8% |
| feijoa | 9 mg | 2% |
| Persimmon | 56 mg | 14 orau |
| Cherry | 24 mg | 6% |
| blueberries | 6 mg | 2% |
| Pipi | 8 mg | 2% |
| apples | 9 mg | 2% |
Te kiko konupora i roto i nga huawhenua me nga otaota:
| ingoa hua | Ko te kiko o te konupora i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Basil (kakariki) | 64 mg | 16 orau |
| Eggplant | 9 mg | 2% |
| Rutabaga | 14 mg | 4% |
| Ginger (pakiaka) | 43 mg | 11 orau |
| Zucchini | 9 mg | 2% |
| Cabbage | 16 mg | 4% |
| broccoli | 21 mg | 5% |
| Ka tipu a Brussels | 40 mg | 10 orau |
| Kohlrabi | 30 mg | 8% |
| Kāpeti, whero, | 16 mg | 4% |
| Cabbage | 13 mg | 3% |
| Kāpeti Savoy | 9 mg | 2% |
| Kareparāoa | 17 mg | 4% |
| Potatoes | 23 mg | 6% |
| Cilantro (kākāriki) | 26 mg | 7% |
| Cress (kākāriki) | 38 mg | 10 orau |
| Rau Dandelion (greens) | 36 mg | 9% |
| Aniana Kakariki (te pene) | 18 mg | 5% |
| Rakau | 10 mg | 3% |
| riki | 14 mg | 4% |
| Kāreti | 38 mg | 10 orau |
| Te tihi | 170 mg | 43 orau |
| Kukama | 14 mg | 4% |
| Rawa | 34 mg | 9% |
| Parsnip (pakiaka) | 22 mg | 6% |
| Te pepa reka (Bulgarian) | 7 mg | 2% |
| Pāhiri (kākāriki) | 85 mg | 21 orau |
| Pahiri (pakiaka) | 22 mg | 6% |
| Tomato (tōmato) | 20 mg | 5% |
| Rhubarb (matomato) | 17 mg | 4% |
| Nga wera | 13 mg | 3% |
| Rarihi mangu | 22 mg | 6% |
| Te tihi | 17 mg | 4% |
| Rētihi (greens) | 40 mg | 10 orau |
| Beets | 22 mg | 6% |
| Tiēre (kākāriki) | 50 mg | 13 orau |
| Tieki (pakiaka) | 33 mg | 8% |
| Asparagus (kakariki) | 20 mg | 5% |
| Hiruharama artichoke | 12 mg | 3% |
| Pauka | 14 mg | 4% |
| Pi (greens) | 70 mg | 18 orau |
| Horseradish (pakiaka) | 36 mg | 9% |
| Kāriki | 30 mg | 8% |
| Kōkihi (greens) | 82 mg | 21 orau |
| He kopurepure (matomato) | 85 mg | 21 orau |
Te kiko konupora i roto i nga hua maroke:
| ingoa hua | Ko te kiko o te konupora i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Kua maroke te pea | 66 mg | 17 orau |
| Raina | 42 mg | 11 orau |
| Kua maroke nga piki | 59 mg | 15 orau |
| Aperikota maroke | 105 mg | 26 orau |
| Kua maroke te Peach | 92 mg | 23 orau |
| Apricots | 109 mg | 27 orau |
| Rā | 69 mg | 17 orau |
| paramu | 102 mg | 26 orau |
| Ka maroke te aporo | 30 mg | 8% |
Te kiko konupora i roto i nga harore:
| ingoa hua | Ko te kiko o te konupora i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Harore Oramere | 18 mg | 5% |
| Ginger harore | 8 mg | 2% |
| Harore Morel | 19 mg | 5% |
| Harore ma | 15 mg | 4% |
| Harore ma, maroke | 102 mg | 26 orau |
| Harore Chanterelle | 7 mg | 2% |
| Harore Harore | 20 mg | 5% |
| Harore boletus | 15 mg | 4% |
| Harore aspen harore | 16 mg | 4% |
| Harore Russula | 11 mg | 3% |
| harore | 15 mg | 4% |
| Harore Shiitake | 20 mg | 5% |
Te kai konupora kei roto i te kai, ika me te kaimoana:
| ingoa hua | Ko te kiko o te konupora i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Rohe | 25 mg | 6% |
| Haramono | 30 mg | 8% |
| Caviar whero kaviar | 129 mg | 32 orau |
| Pollock ROE | 35 mg | 9% |
| Kouraar pango granular | 37 mg | 9% |
| Tuhinga | 90 mg | 23 orau |
| Kereawai | 35 mg | 9% |
| Hoa tama | 30 mg | 8% |
| Sprat Paratiki | 35 mg | 9% |
| Papa Caspian | 35 mg | 9% |
| kōeke | 50 mg | 13 orau |
| Karaka | 30 mg | 8% |
| Salmon Atlantic (hāmana) | 25 mg | 6% |
| Kuhini | 30 mg | 8% |
| Pollock | 55 mg | 14 orau |
| kāpeti | 30 mg | 8% |
| Meat (reme) | 20 mg | 5% |
| Meat (mīti mīti) | 22 mg | 6% |
| Miti (Turki) | 19 mg | 5% |
| Meat (rapi) | 25 mg | 6% |
| Meat (heihei) | 18 mg | 5% |
| Meat (momona poaka) | 20 mg | 5% |
| Meat (kai poaka) | 24 mg | 6% |
| Meat (heihei heihei) | 19 mg | 5% |
| Komore | 40 mg | 10 orau |
| Karaka | 60 mg | 15 orau |
| Awa Perch | 30 mg | 8% |
| Sturgeon | 75 mg | 19 orau |
| Halibut | 60 mg | 15 orau |
| Harakei Peef | 18 mg | 5% |
| Te Haddock | 35 mg | 9% |
| Mīti tākihi | 18 mg | 5% |
| Awa Matepukupuku | 25 mg | 6% |
| Carp | 25 mg | 6% |
| Te whakato | 20 mg | 5% |
| He momona momona | 30 mg | 8% |
| Herring hiroki | 30 mg | 8% |
| Herring rednebelaya | 40 mg | 10 orau |
| Tuhinga o mua | 50 mg | 13 orau |
| som | 20 mg | 5% |
| Tuhinga o mua | 40 mg | 10 orau |
| huka | 25 mg | 6% |
| Komore | 30 mg | 8% |
| tuna | 30 mg | 8% |
| Tuhinga | 30 mg | 8% |
| Tuhinga o mua | 40 mg | 10 orau |
| Hakau | 35 mg | 9% |
| pike | 35 mg | 9% |
Ko te ihirangi konupora i roto i nga hua miraka:
| ingoa hua | Ko te kiko o te konupora i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Miraka Acidophilus 1% | 15 mg | 4% |
| Acidophilus 3,2% | 15 mg | 4% |
| Acidophilus ki te 3.2% reka | 15 mg | 4% |
| Acidophilus iti momona | 15 mg | 4% |
| Te tiihi (mai i te miraka kau) | 24 mg | 6% |
| Ko te Varenets he 2.5% | 16 mg | 4% |
| Yogurt 1.5% | 15 mg | 4% |
| Yogurt 1.5% hua | 13 mg | 3% |
| Yogurt 3,2% | 15 mg | 4% |
| Yogurt 3,2% reka | 14 mg | 4% |
| Yogurt 6% | 14 mg | 4% |
| Yogurt 6% reka | 14 mg | 4% |
| 1% miraka miraka | 14 mg | 4% |
| Kefir 2.5% | 14 mg | 4% |
| Kefir 3.2% | 14 mg | 4% |
| Kefir iti-momona | 15 mg | 4% |
| Koumiss (mai i te miraka o Mare) | 25 mg | 6% |
| Te miraka miraka iti-momona (mai i te miraka kau) | 14 mg | 4% |
| Ko te puranga o te curd 16.5% ngako | 23 mg | 6% |
| Miraka 1,5% | 14 mg | 4% |
| Miraka 2,5% | 14 mg | 4% |
| Miraka 3.2% | 14 mg | 4% |
| Miraka 3,5% | 14 mg | 4% |
| Te miraka koati | 14 mg | 4% |
| Te miraka miraka-iti | 15 mg | 4% |
| Te miraka totika me te huka 5% | 34 mg | 9% |
| Te miraka totika me te huka 8,5% | 34 mg | 9% |
| Te miraka totika me te huka iti-hinu | 34 mg | 9% |
| Miraka maroke 15% | 139 mg | 35 orau |
| Paura miraka 25% | 119 mg | 30 orau |
| tai◊o na Milk | 160 mg | 40 orau |
| kirīmi Ice | 21 mg | 5% |
| Te hukapapa hukapapa | 22 mg | 6% |
| Te miraka | 18 mg | 5% |
| Yogurt 1% | 16 mg | 4% |
| Tuhinga o mua 2.5% o | 16 mg | 4% |
| Yogurt 3,2% | 16 mg | 4% |
| Yogurt iti-momona | 15 mg | 4% |
| Ryazhenka 1% | 14 mg | 4% |
| Ryazhenka 2,5% | 14 mg | 4% |
| Ryazhenka 4% | 14 mg | 4% |
| Te miraka tunu rewena 6% | 14 mg | 4% |
| Kirīmi 10% | 10 mg | 3% |
| Kirīmi 20% | 8 mg | 2% |
| Kirīmi 25% | 8 mg | 2% |
| 35% kirīmi | 7 mg | 2% |
| Kirīmi 8% | 10 mg | 3% |
| Te kirikiri taapiri me te huka 19% | 36 mg | 9% |
| Paura kirīmi 42% | 80 mg | 20 orau |
| Kirīmi kawa 10% | 10 mg | 3% |
| Kirīmi kawa 15% | 9 mg | 2% |
| Kirīmi kawa 20% | 8 mg | 2% |
| Kirīmi kawa 25% | 8 mg | 2% |
| Kirīmi kawa 30% | 7 mg | 2% |
| Te tiihi "Adygeysky" | 25 mg | 6% |
| Te tiihi "Gollandskiy" 45% | 55 mg | 14 orau |
| Te tiihi "Camembert" | 15 mg | 4% |
| Tiihi Parmesan | 44 mg | 11 orau |
| Te tiihi "Poshehonsky" 45% | 45 mg | 11 orau |
| Te tiihi "Roquefort" 50% | 40 mg | 10 orau |
| Te tiihi "Ruhia" 50% | 35 mg | 9% |
| Te tiihi "Suluguni" | 35 mg | 9% |
| Te tiihi Feta | 19 mg | 5% |
| Tiihi Cheddar 50% | 54 mg | 14 orau |
| Tiihi Tiihi 50% | 45 mg | 11 orau |
| Keiki Tiihi Gouda | 29 mg | 7% |
| Te tiihi iti-momona | 23 mg | 6% |
| Te tiihi "Hōtiti" | 30 mg | 8% |
| Te tiihi "Ruhia" | 33 mg | 8% |
| Ko nga koata kaata o te 27.7% ngako | 39 mg | 10 orau |
| Tiihi 11% | 23 mg | 6% |
| Tiihi 18% (maia) | 23 mg | 6% |
| Tiihi 2% | 24 mg | 6% |
| Piki 4% | 23 mg | 6% |
| Piki 5% | 23 mg | 6% |
| Tiihi tiihi 9% (maia) | 23 mg | 6% |
| Pūpara | 24 mg | 6% |
Ko te ihirangi konupora i roto i nga hua me nga hua hua:
| ingoa hua | Ko te kiko o te konupora i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Pūmua hua manu | 9 mg | 2% |
| Huihui hua | 15 mg | 4% |
| Paura hua | 42 mg | 11 orau |
| He hua heihei | 12 mg | 3% |
| Ko te koitareke koitareke | 32 mg | 8% |
Te kiko o te konupora i roto i nga kai kua oti te taka me te raahi kai:
| Te ingoa o te rihi | Ko te kiko o te konupora i te 100g | Te ōrau o ngā whakaritenga o ia rā |
| Halva Tahini pīnati | 243 mg | 61 orau |
| Hikva putirā | 178 mg | 45 orau |
| Chocolate | 133 mg | 33 orau |
| Candy | 99 mg | 25 orau |
| Te taro paraoa katoa | 82 mg | 21 orau |
| Keke aramona | 73 mg | 18 orau |
| Tote tiakarete | 68 mg | 17 orau |
| Porridge Buckwheat (mai i te pata totokore, poapoa) | 67 mg | 17 orau |
| Perch paowa | 66 mg | 17 orau |
| Kuki aramona | 64 mg | 16 orau |
| Paraoa me te parani | 63 mg | 16 orau |
| Perch parai | 61 mg | 15 orau |
| Aramona keke | 60 mg | 15 orau |
| Whakapiri tiakarete | 59 mg | 15 orau |
| Burger pīti | 57 mg | 14 orau |
| Haamana mawhero (kēne) | 56 mg | 14 orau |
| He paoa a Hara | 55 mg | 14 orau |
| Paraoa, paraoa | 55 mg | 14 orau |
| Sprats i roto i te hinu (kēne) | 55 mg | 14 orau |
| Nga pupuhi wera paowa | 51 mg | 13 orau |
| Anchovy tote | 51 mg | 13 orau |
| Ate Cod (kai kēta) | 50 mg | 13 orau |
| Paato Tomato | 50 mg | 13 orau |
| I paowa a Cod | 50 mg | 13 orau |
| Paraoa Borodino | 49 mg | 12 orau |
| Makareti auahi makariri | 48 mg | 12 orau |
| He paraoa paraoa (paraoa paraoa) | 47 mg | 12 orau |
| Paraoa Ukaraina | 47 mg | 12 orau |
| Karoti Cutlets | 46 mg | 12 orau |
| Maroke Bream | 46 mg | 12 orau |
| Harore parai i roto i te hinu huawhenua | 44 mg | 11 orau |
| Momo paoa | 43 mg | 11 orau |
| Piua kohuatia | 42 mg | 11 orau |
| Kāreti Casserole | 42 mg | 11 orau |
| Marshmallow i roto i te tiakarete | 41 mg | 10 orau |
| Perch tunua | 41 mg | 10 orau |
| Mackerel parai | 41 mg | 10 orau |
| Mackerel i roto i te hinu (kēne) | 40 mg | 10 orau |
| Marmalade i te tiakarete | 39 mg | 10 orau |
| He reka te maaka | 38 mg | 10 orau |
| He parai te parai | 37 mg | 9% |
| Dumplings me te karika | 37 mg | 9% |
| Ka totaria te tote ki te aniana me te pata | 36 mg | 9% |
| Bun he nui te Calories | 34 mg | 9% |
| Kohuatia te kāreti | 34 mg | 9% |
| panekeke | 33 mg | 8% |
| Tuhinga o mua | 33 mg | 8% |
| Paraoa paraoa (paraoa paraoa tuatahi) | 33 mg | 8% |
| Paraoa paraoa (paraoa paraoa tuatahi) | 33 mg | 8% |
| Purini paukena | 32 mg | 8% |
| Tuhinga o mua | 32 mg | 8% |
| He momi auahi | 32 mg | 8% |
| Parai paraoa | 31 mg | 8% |
| Mate pukupuku te kohua te kohua | 31 mg | 8% |
| Hōtiti hōtiti | 30 mg | 8% |
| Aniana parai | 30 mg | 8% |
| Keke keke o te tiihi kaainga kore momona | 30 mg | 8% |
| Pike i kohua | 30 mg | 8% |
| Tote mawhero | 29 mg | 7% |
| Porridge mai i te flakes oat Hercules | 29 mg | 7% |
| oatmeal | 29 mg | 7% |
| Tote tote haamana | 29 mg | 7% |
| Harore tunua | 28 mg | 7% |
| Potato tiiweti | 28 mg | 7% |
| Beet huamata me te tiihi me te karika | 28 mg | 7% |
| Keke keke me te kāreti | 28 mg | 7% |
| Tunua Cod | 28 mg | 7% |
| Hupa me te kopurepure | 28 mg | 7% |
| Riwai parai | 27 mg | 7% |
| Hiti Brunswick | 27 mg | 7% |
| Ngoiha paraoa | 27 mg | 7% |
| Te huawhenua huawhenua | 27 mg | 7% |
| Panekeke riwai | 26 mg | 7% |
| Beets kohua | 26 mg | 7% |
| Cod kohuatia | 26 mg | 7% |
| panekeke | 25 mg | 6% |
| Hiti hōtiti | 25 mg | 6% |
| Ngatata me te parani | 25 mg | 6% |
| Huamata rarihi | 25 mg | 6% |
| Ko te huamata Tomato hou me nga pepa reka | 25 mg | 6% |
| Parai paraoa | 25 mg | 6% |
| Tuna i roto i te hinu (kēne) | 25 mg | 6% |
| Paraoa Paraoa | 25 mg | 6% |
| Witi paraoa | 24 mg | 6% |
| Keke Potato | 24 mg | 6% |
| Patiti i tunua ki te kāpeti | 24 mg | 6% |
| Kohuatia te kōtiro | 24 mg | 6% |
| Te tiihi kaaiti iti-momona Casserole | 23 mg | 6% |
| Potere potato | 23 mg | 6% |
| Carp parai | 23 mg | 6% |
| Hōtiti Moskovskaya (he paowa) | 23 mg | 6% |
| Cutlets kāpeti | 23 mg | 6% |
| Kohuatia te kohu | 23 mg | 6% |
| Hara me te aniana | 23 mg | 6% |
| Tuhinga | 22 mg | 6% |
| Harore parai me te riwai | 22 mg | 6% |
| Kohuatia rīwai | 22 mg | 6% |
| hōtiti | 22 mg | 6% |
| Pī Kākāriki (kai kēne) | 21 mg | 5% |
| Rīwai i kohuatia ki te harore | 21 mg | 5% |
| Porridge Mete | 21 mg | 5% |
| Hōtiti Beef (maoa) | 21 mg | 5% |
| Miraka hōtiti | 21 mg | 5% |
| Te kohua paraoa | 21 mg | 5% |
| Pike i kohua | 21 mg | 5% |
| Huawhenua whakato | 20 mg | 5% |
| Kāpeti Casserole | 20 mg | 5% |
| Raihi tiihi tiihi tiihi | 20 mg | 5% |
| Tunutunu kāpeti | 20 mg | 5% |
| Poihi parai | 20 mg | 5% |
| Pihikete huka | 20 mg | 5% |
| Pihikete huka | 20 mg | 5% |
| Pauna rīwai | 20 mg | 5% |
| Nga korero | 20 mg | 5% |