Huaora C i roto i nga kai (teepu)

I roto i enei tepu e tangohia ana e te toharite o te hiahia mo te huaora C ko te 70 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 huaora C (waikawa ascorbic).

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NGA HUA ME TE TINO TINO O VITAMIN C:

ingoa hua	Ko te kiko o te huaora C i te 100g	Te ōrau o ngā whakaritenga o ia rā
Pipi	650 mg	929 orau
Buckthorn moana	200 mg	286 orau
Te pepa reka (Bulgarian)	200 mg	286 orau
Fuamelie mangu	200 mg	286 orau
Kiwi	180 mg	257 orau
Harore ma, maroke	150 mg	214 orau
Pāhiri (kākāriki)	150 mg	214 orau
Ka tipu a Brussels	100 mg	143 orau
Pi (greens)	100 mg	143 orau
broccoli	89 mg	127 orau
Kareparāoa	70 mg	100 orau
Rowan whero	70 mg	100 orau
Cress (kākāriki)	69 mg	99 orau
papaya	61 mg	87 orau
Kaipara karepe	61 mg	87 orau
Orange	60 mg	86 orau
rōpere	60 mg	86 orau
Kāpeti, whero,	60 mg	86 orau
Horseradish (pakiaka)	55 mg	79 orau
Kōkihi (greens)	55 mg	79 orau
Kohlrabi	50 mg	71 orau
Orange wai	50 mg	71 orau
hīmoemoe	45 mg	64 orau
Cabbage	45 mg	64 orau
He kopurepure (matomato)	43 mg	61 orau
Lemon	40 mg	57 orau
Fuamelie ma	40 mg	57 orau
Ko te wai karepe	40 mg	57 orau
Wai puriporo	39 mg	56 orau
Mandarin	38 mg	54 orau
Tiēre (kākāriki)	38 mg	54 orau
Mango	36 mg	51 orau
Rau Dandelion (greens)	35 mg	50 orau
Rakau	35 mg	50 orau
Pahiri (pakiaka)	35 mg	50 orau
Harore Chanterelle	34 mg	49 orau

Tirohia te raarangi hua katoa

Te Huaora C kei roto i nga hua me nga hua:

ingoa hua	Ko te kiko o te huaora C i te 100g	Te ōrau o ngā whakaritenga o ia rā
Apricot	10 mg	14 orau
awhekātō	10 mg	14 orau
Quince	23 mg	33 orau
paramu	13 mg	19 orau
paināporo	20 mg	29 orau
Orange	60 mg	86 orau
Te tii	7 mg	10 orau
panana	10 mg	14 orau
Cranberry	15 mg	21 orau
Nga karepe	6 mg	9%
Cherry	15 mg	21 orau
blueberries	20 mg	29 orau
Garnet	4 mg	6%
hīmoemoe	45 mg	64 orau
Pear	5 mg	7%
Durian	19.7 mg	28 orau
merengi	20 mg	29 orau
Parakipere	15 mg	21 orau
rōpere	60 mg	86 orau
Te piki hou	2 mg	3%
Kiwi	180 mg	257 orau
Cranberry	15 mg	21 orau
Kuki	30 mg	43 orau
Lemon	40 mg	57 orau
Karipere	25 mg	36 orau
Mango	36 mg	51 orau
Mandarin	38 mg	54 orau
Cloudberry	29 mg	41 orau
Nectarine	5.4 mg	8%
Buckthorn moana	200 mg	286 orau
papaya	61 mg	87 orau
pītiti	10 mg	14 orau
Kaipara karepe	61 mg	87 orau
Rowan whero	70 mg	100 orau
aronia	15 mg	21 orau
Pupuhi	10 mg	14 orau
Fuamelie ma	40 mg	57 orau
Fuamelie whero	25 mg	36 orau
Fuamelie mangu	200 mg	286 orau
feijoa	33 mg	47 orau
Persimmon	15 mg	21 orau
Cherry	15 mg	21 orau
blueberries	10 mg	14 orau
Pipi	650 mg	929 orau
apples	10 mg	14 orau

Nga hua o te Huaora C kei roto i nga huawhenua me nga greens:

ingoa hua	Ko te kiko o te huaora C i te 100g	Te ōrau o ngā whakaritenga o ia rā
Basil (kakariki)	18 mg	26 orau
Eggplant	5 mg	7%
Rutabaga	30 mg	43 orau
Ginger (pakiaka)	5 mg	7%
Zucchini	15 mg	21 orau
Cabbage	45 mg	64 orau
broccoli	89 mg	127 orau
Ka tipu a Brussels	100 mg	143 orau
Kohlrabi	50 mg	71 orau
Kāpeti, whero,	60 mg	86 orau
Cabbage	27 mg	39 orau
Kāpeti Savoy	5 mg	7%
Kareparāoa	70 mg	100 orau
Potatoes	20 mg	29 orau
Cilantro (kākāriki)	27 mg	39 orau
Cress (kākāriki)	69 mg	99 orau
Rau Dandelion (greens)	35 mg	50 orau
Aniana Kakariki (te pene)	30 mg	43 orau
Rakau	35 mg	50 orau
riki	10 mg	14 orau
Kāreti	5 mg	7%
Te tihi	2 mg	3%
Kukama	10 mg	14 orau
Rawa	26.6 mg	38 orau
Parsnip (pakiaka)	20 mg	29 orau
Te pepa reka (Bulgarian)	200 mg	286 orau
Pāhiri (kākāriki)	150 mg	214 orau
Pahiri (pakiaka)	35 mg	50 orau
Tomato (tōmato)	25 mg	36 orau
Rhubarb (matomato)	10 mg	14 orau
Nga wera	25 mg	36 orau
Rarihi mangu	29 mg	41 orau
Te tihi	20 mg	29 orau
Rētihi (greens)	15 mg	21 orau
Beets	10 mg	14 orau
Tiēre (kākāriki)	38 mg	54 orau
Tieki (pakiaka)	8 mg	11 orau
Asparagus (kakariki)	20 mg	29 orau
Hiruharama artichoke	6 mg	9%
Pauka	8 mg	11 orau
Pi (greens)	100 mg	143 orau
Horseradish (pakiaka)	55 mg	79 orau
Kāriki	10 mg	14 orau
Kōkihi (greens)	55 mg	79 orau
He kopurepure (matomato)	43 mg	61 orau