tirotiro
- KAI TAI I TE VITAMIN B9:
- Tirohia te raarangi hua katoa
- Ko te ihirangi o te huaora B9 i roto i nga hua miraka me nga hua hua manu:
- Huaora B9 i roto i te kai, ika me te kaimoana:
- Huaora B9 i roto i nga pata, hua pata me nga pini:
- Huaora B9 i roto i nga nati me nga purapura:
- Huaora B9 i roto i nga hua, huawhenua, hua maroke:
- Huaora B9 i roto i nga harore:
Ko enei tepu e whaaia ana e te hiahia toharite o te ra huaora B9 ko te 400 mcg. Ko te pou "Te haurua o te whakaritenga o ia ra" e whakaatu ana he aha te pauna o te 100 karamu o te hua e makona ana i te hiahia o te tangata mo te huaora B9 (waikawa folic).
KAI TAI I TE VITAMIN B9:
| ingoa hua | Huaora B9 100g | Te ōrau o ngā whakaritenga o ia rā |
| Peanuts | 240 mcg | 60 orau |
| Purapura putirā (purapura putirā) | 227 .g | 57 orau |
| Soybean (witi) | 200 mcg | 50 orau |
| Harore ma, maroke | 140 mcg | 35 orau |
| Akuka, maroke | 115 mcg | 29 orau |
| Pāhiri (kākāriki) | 110 mcg | 28 orau |
| Ate Cod (kai kēta) | 110 mcg | 28 orau |
| Raukawa | 97 mcg | 24 orau |
| Pini (witi) | 90 mcg | 23 orau |
| Rēmana (witi) | 90 mcg | 23 orau |
| awhekātō | 89 mcg | 22 orau |
| Cress (kākāriki) | 80 mcg | 20 orau |
| Kōkihi (greens) | 80 mcg | 20 orau |
| Cabbage | 79 mcg | 20 orau |
| Parani Witi | 79 mcg | 20 orau |
| wōnati | 77 mcg | 19 orau |
| Basil (kakariki) | 68 mcg | 17 orau |
| Hazelnuts | 68 mcg | 17 orau |
| broccoli | 63 ICG | 16 orau |
| Cilantro (kākāriki) | 62 mcg | 16 orau |
| Te tiihi "Camembert" | 62 mcg | 16 orau |
| Te paraoa paraoa paraoa | 55 mcg | 14 orau |
| Rye (witi) | 55 mcg | 14 orau |
| Paraoa paraoa | 54 mcg | 14 orau |
| Te pepa reka (Bulgarian) | 53 mcg | 13 orau |
| Oat parani | 52 mcg | 13 orau |
| Kouraar pango granular | 51 mcg | 13 orau |
| Pistachios | 51 mcg | 13 orau |
| Caviar whero kaviar | 50 mcg | 13 orau |
| Rihi paraoa | 50 mcg | 13 orau |
| Te taro paraoa katoa | 50 mcg | 13 orau |
| Rētihi (greens) | 48 mcg | 12 orau |
| He reka | 46 mcg | 12 orau |
| Witi (witi, māka pakeke) | 46 mcg | 12 orau |
| Mango | 43 mcg | 11 orau |
| Nga kaaiti witi | 40 mg | 10 orau |
| Groats houra (kua oro) | 40 mg | 10 orau |
| aramona | 40 mg | 10 orau |
| Papamuri paraoa | 40 mg | 10 orau |
| Tiihi 2% | 40 mg | 10 orau |
| Piki 5% | 40 mg | 10 orau |
| Pūpara | 40 mg | 10 orau |
| Parei (witi) | 40 mg | 10 orau |
Tirohia te raarangi hua katoa
| Te tiihi "Roquefort" 50% | 39 mcg | 10 orau |
| Paraoa paraoa paraoa tuarua | 38.4 .g | 10 orau |
| Garnet | 38 mcg | 10 orau |
| Harore Oramere | 38 mcg | 10 orau |
| Witi (witi, momo ngohengohe) | 37.5 mcg | 9% |
| Pini (legume) | 36 mg | 9% |
| Paraoa paraoa o te 1 reanga | 35.5 .g | 9% |
| He purapura paraoa paraoa | 35 .g | 9% |
| Raihi (witi) | 35 .g | 9% |
| Tiihi 18% (maia) | 35 .g | 9% |
| Tiihi tiihi 9% (maia) | 35 .g | 9% |
| Nati Pine | 34 mcg | 9% |
| Buckwheat (korekore) | 32 mcg | 8% |
| Nga karapu parei | 32 mcg | 8% |
| Te tiihi Feta | 32 mcg | 8% |
| Ka tipu a Brussels | 31 mcg | 8% |
| Orange | 30 .g | 8% |
| Paura miraka 25% | 30 .g | 8% |
| Orange wai | 30 .g | 8% |
| He paraoa paraoa (paraoa paraoa) | 30 .g | 8% |
| Tihiti kanohi | 29 mcg | 7% |
| Paraoa Borodino | 29 mcg | 7% |
| Paraoa Paraoa | 29 mcg | 7% |
| Buckwheat (witi) | 28 mcg | 7% |
| Te paraoa | 27.1 mcg | 7% |
| Rau Dandelion (greens) | 27 mcg | 7% |
| Oat (witi) | 27 mcg | 7% |
| Pi (greens) | 27 mcg | 7% |
| Paraoa paraoa (paraoa paraoa tuatahi) | 27 mcg | 7% |
| tai◊o na Milk | 26 mcg | 7% |
| harore | 25 mcg | 6% |
| Parakipere | 25 mcg | 6% |
| Tuhinga | 25 mcg | 6% |
| Kiwi | 25 mcg | 6% |
| Salmon Atlantic (hāmana) | 25 mcg | 6% |
| Nga wera | 25 mcg | 6% |
| rōpere | 24 .g | 6% |
| Parei Peara | 24 .g | 6% |
| Kareparāoa | 23 mcg | 6% |
| Semolina | 23 mcg | 6% |
| Te tiihi "Ruhia" 50% | 23 mcg | 6% |
| feijoa | 23 mcg | 6% |
| Oat flakes "Hercules" | 23 mcg | 6% |
| Paraoa paraoa (i hangaia mai i te paraoa V / s) | 22.5 mcg | 6% |
| Huihui hua | 22.4 mcg | 6% |
| Cabbage | 22 mcg | 6% |
| merengi | 21 mcg | 5% |
| Karipere | 21 mcg | 5% |
| Tiēre (kākāriki) | 21 mcg | 5% |
| Keiki Tiihi Gouda | 21 mcg | 5% |
| panana | 20 mg | 5% |
| Pī Kākāriki (hou) | 20 mg | 5% |
| Makaroni mai i te paraoa paraoa 1 | 20 mg | 5% |
| Pasta mai i te paraoa V / s | 20 mg | 5% |
| Paraoa paraoa (oatmeal) | 20 mg | 5% |
| Kikii paraoa | 19 .g | 5% |
| Rice | 19 .g | 5% |
| huka | 19 .g | 5% |
| Eggplant | 18.5 .g | 5% |
| Kāpeti Savoy | 18.5 .g | 5% |
| Aniana Kakariki (te pene) | 18 mcg | 5% |
| He momona momona | 18 mcg | 5% |
Ko te ihirangi o te huaora B9 i roto i nga hua miraka me nga hua hua manu:
| ingoa hua | Huaora B9 100g | Te ōrau o ngā whakaritenga o ia rā |
| Huihui hua | 22.4 mcg | 6% |
| 1% miraka miraka | 7.8 .g | 2% |
| Kefir 2.5% | 7.8 .g | 2% |
| Kefir 3.2% | 7.8 .g | 2% |
| Kefir iti-momona | 7.8 .g | 2% |
| Ko te puranga o te curd 16.5% ngako | 5 .g | 1% |
| Miraka 1,5% | 5 .g | 1% |
| Miraka 2,5% | 5 .g | 1% |
| Miraka 3.2% | 5 .g | 1% |
| Miraka 3,5% | 5 .g | 1% |
| Paura miraka 25% | 30 .g | 8% |
| tai◊o na Milk | 26 mcg | 7% |
| Te hukapapa hukapapa | 5 .g | 1% |
| Tuhinga o mua 2.5% o | 7.4 .g | 2% |
| Kirīmi 10% | 10 .g | 3% |
| Kirīmi 20% | 7.5 mcg | 2% |
| Kirīmi 25% | 2.2 mcg | 1% |
| Kirīmi 8% | 10 .g | 3% |
| Paura kirīmi 42% | 5 .g | 1% |
| Kirīmi kawa 20% | 8.5 mcg | 2% |
| Kirīmi kawa 30% | 8.5 mcg | 2% |
| Te tiihi "Gollandskiy" 45% | 11 mcg | 3% |
| Te tiihi "Camembert" | 62 mcg | 16 orau |
| Tiihi Parmesan | 7 mcg | 2% |
| Te tiihi "Roquefort" 50% | 39 mcg | 10 orau |
| Te tiihi "Ruhia" 50% | 23 mcg | 6% |
| Te tiihi Feta | 32 mcg | 8% |
| Tiihi Cheddar 50% | 16 mg | 4% |
| Tiihi Tiihi 50% | 10 .g | 3% |
| Keiki Tiihi Gouda | 21 mcg | 5% |
| Te tiihi "Ruhia" | 14 mcg | 4% |
| Tiihi 18% (maia) | 35 .g | 9% |
| Tiihi 2% | 40 mg | 10 orau |
| Piki 5% | 40 mg | 10 orau |
| Tiihi tiihi 9% (maia) | 35 .g | 9% |
| Pūpara | 40 mg | 10 orau |
| Paura hua | 8 mcg | 2% |
| He hua heihei | 7 mcg | 2% |
| Ko te koitareke koitareke | 5.6 .g | 1% |
Huaora B9 i roto i te kai, ika me te kaimoana:
| ingoa hua | Huaora B9 100g | Te ōrau o ngā whakaritenga o ia rā |
| Haramono | 7 mcg | 2% |
| Caviar whero kaviar | 50 mcg | 13 orau |
| Kouraar pango granular | 51 mcg | 13 orau |
| Tuhinga | 11 mcg | 3% |
| Kereawai | 6 mcg | 2% |
| Hoa tama | 15.1 .g | 4% |
| kōeke | 13 mcg | 3% |
| Salmon Atlantic (hāmana) | 25 mcg | 6% |
| Pollock | 5 .g | 1% |
| kāpeti | 17 mcg | 4% |
| Meat (reme) | 5.1 .g | 1% |
| Meat (mīti mīti) | 8.4 .g | 2% |
| Miti (Turki) | 9.6 .g | 2% |
| Meat (heihei) | 4.3 mcg | 1% |
| Meat (momona poaka) | 3.1 mcg | 1% |
| Meat (kai poaka) | 4.1 mcg | 1% |
| Meat (heihei heihei) | 3.3 mcg | 1% |
| Karaka | 7.1 .g | 2% |
| Ate Cod (kai kēta) | 110 mcg | 28 orau |
| He momona momona | 18 mcg | 5% |
| Herring hiroki | 10 .g | 3% |
| Tuhinga o mua | 9 mcg | 2% |
| Tuhinga o mua | 10 .g | 3% |
| huka | 19 .g | 5% |
| Komore | 11 mcg | 3% |
| tuna | 6 mcg | 2% |
| Sprats i roto i te hinu (kēne) | 15.5 .g | 4% |
| pike | 8.8 mcg | 2% |
Huaora B9 i roto i nga pata, hua pata me nga pini:
| ingoa hua | Huaora B9 100g | Te ōrau o ngā whakaritenga o ia rā |
| Pī (piapa) | 16 mg | 4% |
| Pī Kākāriki (hou) | 20 mg | 5% |
| Buckwheat (witi) | 28 mcg | 7% |
| Porridge Buckwheat (mai i te pata totokore, poapoa) | 11 mcg | 3% |
| Buckwheat (korekore) | 32 mcg | 8% |
| Kikii paraoa | 19 .g | 5% |
| Semolina | 23 mcg | 6% |
| Tihiti kanohi | 29 mcg | 7% |
| Parei Peara | 24 .g | 6% |
| Nga kaaiti witi | 40 mg | 10 orau |
| Groats houra (kua oro) | 40 mg | 10 orau |
| Rice | 19 .g | 5% |
| Nga karapu parei | 32 mcg | 8% |
| He reka | 46 mcg | 12 orau |
| Makaroni mai i te paraoa paraoa 1 | 20 mg | 5% |
| Pasta mai i te paraoa V / s | 20 mg | 5% |
| Paraoa paraoa | 54 mcg | 14 orau |
| Paraoa paraoa (oatmeal) | 20 mg | 5% |
| Paraoa paraoa o te 1 reanga | 35.5 .g | 9% |
| Paraoa paraoa paraoa tuarua | 38.4 .g | 10 orau |
| Te paraoa | 27.1 mcg | 7% |
| Papamuri paraoa | 40 mg | 10 orau |
| Rihi paraoa | 50 mcg | 13 orau |
| Te paraoa paraoa paraoa | 55 mcg | 14 orau |
| He purapura paraoa paraoa | 35 .g | 9% |
| Oat (witi) | 27 mcg | 7% |
| Oat parani | 52 mcg | 13 orau |
| Parani Witi | 79 mcg | 20 orau |
| Witi (witi, momo ngohengohe) | 37.5 mcg | 9% |
| Witi (witi, māka pakeke) | 46 mcg | 12 orau |
| Raihi (witi) | 35 .g | 9% |
| Rye (witi) | 55 mcg | 14 orau |
| Soybean (witi) | 200 mcg | 50 orau |
| Pini (witi) | 90 mcg | 23 orau |
| Pini (legume) | 36 mg | 9% |
| Paraoa Borodino | 29 mcg | 7% |
| Paraoa paraoa (paraoa paraoa tuatahi) | 27 mcg | 7% |
| Paraoa paraoa (i hangaia mai i te paraoa V / s) | 22.5 mcg | 6% |
| He paraoa paraoa (paraoa paraoa) | 30 .g | 8% |
| Paraoa Paraoa | 29 mcg | 7% |
| Te taro paraoa katoa | 50 mcg | 13 orau |
| Oat flakes "Hercules" | 23 mcg | 6% |
| Rēmana (witi) | 90 mcg | 23 orau |
| Parei (witi) | 40 mg | 10 orau |
Huaora B9 i roto i nga nati me nga purapura:
| ingoa hua | Huaora B9 100g | Te ōrau o ngā whakaritenga o ia rā |
| Peanuts | 240 mcg | 60 orau |
| wōnati | 77 mcg | 19 orau |
| Akuka, maroke | 115 mcg | 29 orau |
| Nati Pine | 34 mcg | 9% |
| Tuhinga | 25 mcg | 6% |
| Raukawa | 97 mcg | 24 orau |
| aramona | 40 mg | 10 orau |
| Purapura putirā (purapura putirā) | 227 .g | 57 orau |
| Pistachios | 51 mcg | 13 orau |
| Hazelnuts | 68 mcg | 17 orau |
Huaora B9 i roto i nga hua, huawhenua, hua maroke:
| ingoa hua | Huaora B9 100g | Te ōrau o ngā whakaritenga o ia rā |
| Apricot | 9 mcg | 2% |
| awhekātō | 89 mcg | 22 orau |
| Quince | 3 mg | 1% |
| Orange | 30 .g | 8% |
| Te tii | 3 mg | 1% |
| Basil (kakariki) | 68 mcg | 17 orau |
| Eggplant | 18.5 .g | 5% |
| panana | 20 mg | 5% |
| Rutabaga | 5 .g | 1% |
| Nga karepe | 4 mcg | 1% |
| Cherry | 4 mcg | 1% |
| blueberries | 6 mcg | 2% |
| Garnet | 38 mcg | 10 orau |
| hīmoemoe | 12 mcg | 3% |
| Pear | 7 mcg | 2% |
| merengi | 21 mcg | 5% |
| Parakipere | 25 mcg | 6% |
| rōpere | 24 .g | 6% |
| Chamaenerion angustifolium (kakariki) | 112 mcg | 28 orau |
| Ginger (pakiaka) | 11 mcg | 3% |
| Zucchini | 14 mcg | 4% |
| Cabbage | 22 mcg | 6% |
| broccoli | 63 ICG | 16 orau |
| Ka tipu a Brussels | 31 mcg | 8% |
| Kāpeti, whero, | 17 mcg | 4% |
| Cabbage | 79 mcg | 20 orau |
| Kāpeti Savoy | 18.5 .g | 5% |
| Kareparāoa | 23 mcg | 6% |
| Potatoes | 8 mcg | 2% |
| Kiwi | 25 mcg | 6% |
| Cilantro (kākāriki) | 62 mcg | 16 orau |
| Cress (kākāriki) | 80 mcg | 20 orau |
| Kuki | 6 mcg | 2% |
| Lemon | 11 mcg | 3% |
| Rau Dandelion (greens) | 27 mcg | 7% |
| Burdock (pakiaka) | 23 mcg | 6% |
| Aniana Kakariki (te pene) | 18 mcg | 5% |
| riki | 9 mcg | 2% |
| Karipere | 21 mcg | 5% |
| Mango | 43 mcg | 11 orau |
| Mandarin | 16 mg | 4% |
| Pigweed ma (kakariki) | 30 .g | 8% |
| Kāreti | 9 mcg | 2% |
| Nectarine | 5 .g | 1% |
| Kukama | 4 mcg | 1% |
| Te pepa reka (Bulgarian) | 53 mcg | 13 orau |
| pītiti | 4 mcg | 1% |
| Pāhiri (kākāriki) | 110 mcg | 28 orau |
| Tomato (tōmato) | 11 mcg | 3% |
| Rhubarb (matomato) | 15 .g | 4% |
| Nga wera | 25 mcg | 6% |
| Rētihi (greens) | 48 mcg | 12 orau |
| Beets | 13 mcg | 3% |
| Tiēre (kākāriki) | 21 mcg | 5% |
| Tieki (pakiaka) | 8 mcg | 2% |
| Pupuhi | 5 .g | 1% |
| Fuamelie ma | 8 mcg | 2% |
| Fuamelie whero | 8 mcg | 2% |
| Pauka | 14 mcg | 4% |
| Pi (greens) | 27 mcg | 7% |
| feijoa | 23 mcg | 6% |
| Persimmon | 8 mcg | 2% |
| paramu | 4 mcg | 1% |
| Kāriki | 3 mg | 1% |
| Kōkihi (greens) | 80 mcg | 20 orau |
| apples | 3 mg | 1% |
Huaora B9 i roto i nga harore:
| ingoa hua | Huaora B9 100g | Te ōrau o ngā whakaritenga o ia rā |
| Harore Oramere | 38 mcg | 10 orau |
| Harore Morel | 9 mcg | 2% |
| Harore ma | 17 mcg | 4% |
| Harore ma, maroke | 140 mcg | 35 orau |
| harore | 25 mcg | 6% |
| Harore Shiitake | 13 mcg | 3% |