Ki te raarangi o nga huawhenua me nga hua ka taapirihia he hua, he hua maroke me nga greens rau.
I te teepu, nga uara nui kua nui ake i te toharite o te ra mo te huaora. Tāraro nga uara kua tohua mai i te 50% ki te 100% o te wariu o te huaora i ia ra.
Teepu o nga huaora kei roto i nga huawhenua me nga hua:
ingoa hua | huaora He | B1 huaora | B2 huaora | huaora C | huaora E | Huaora PP |
Apricot | 267 mcg | 0.03 mg | 0.06 mg | 10 mg | 1.1 mg | 0.8 mg |
awhekātō | 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 |
paramu | 27 mcg | 0.02 mg | 0.03 mg | 13 mg | 0.3 mg | 0.5 mg |
paināporo | 7 mcg | 0.08 mg | 0.03 mg | 20 mg | 0.1 mg | 0.3 mg |
Orange | 8 mcg | 0.04 mg | 0.03 mg | 60 mg | 0.2 mg | 0.3 mg |
Te tii | 17 mcg | 0.04 mg | 0.06 mg | 7 mg | 0.1 mg | 0.3 mg |
Basil (kakariki) | 264 mcg | 0.03 mg | 0.08 mg | 18 mg | 0.8 mg | 0.9 mg |
Eggplant | 3 mg | 0.04 mg | 0.05 mg | 5 mg | 0.1 mg | 0.8 mg |
panana | 20 mg | 0.04 mg | 0.05 mg | 10 mg | 0.4 mg | 0.9 mg |
Cranberry | 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 |
Nga karepe | 5 .g | 0.05 mg | 0.02 mg | 6 mg | 0.4 mg | 0.3 mg |
Cherry | 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 |
hīmoemoe | 3 mg | 0.05 mg | 0.03 mg | 45 mg | 0.3 mg | 0.3 mg |
Pear | 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 |
merengi | 67 mcg | 0.04 mg | 0.04 mg | 20 mg | 0.1 mg | 0.5 mg |
Parakipere | 17 mcg | 0.01 mg | 0.05 mg | 15 mg | 1.2 mg | 0.6 mg |
rōpere | 5 .g | 0.03 mg | 0.05 mg | 60 mg | 0.5 mg | 0.4 mg |
Raina | 6 mcg | 0.15 mg | 0.08 mg | 0 mg | 0.5 mg | 0.6 mg |
Ginger (pakiaka) | 0 mcg | 0.02 mg | 0.03 mg | 5 mg | 0.3 mg | 0.7 mg |
Ngā piki | 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 |
Cabbage | 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 | |
Ka tipu a Brussels | 50 mcg | 0.1 mg | 0.2 mg | 1 mg | 1.5 mg | |
Sauerkraut | 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 |
Kāpeti, whero, | 17 mcg | 0.05 mg | 0.05 mg | 60 mg | 0.1 mg | 0.5 mg |
Cabbage | 16 mg | 0.04 mg | 0.05 mg | 27 mg | 0.1 mg | 0.6 mg |
Kāpeti Savoy | 3 mg | 0.04 mg | 0.05 mg | 5 mg | 0 mg | 0.8 mg |
Kareparāoa | 3 mg | 0.1 mg | 0.1 mg | 0.2 mg | 1 mg | |
Potatoes | 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 (kākāriki) | 337 .g | 0.07 mg | 0.16 mg | 27 mg | 2.5 mg | 1.1 mg |
Cranberry | 0 mcg | 0.02 mg | 0.02 mg | 15 mg | 1 mg | 0.3 mg |
Cress (kākāriki) | 346 .g | 0.08 mg | 0.26 mg | 69 mg | 0.7 mg | 1 mg |
Kuki | 33 mcg | 0.01 mg | 0.02 mg | 30 mg | 0.5 mg | 0.4 mg |
Aperikota maroke | 583 .g | 0.1 mg | 0.2 mg | 4 mg | 5.5 mg | 3.9 mg |
Lemon | 2 mg | 0.04 mg | 0.02 mg | 40 mg | 0.2 mg | 0.2 mg |
Rau Dandelion (greens) | 508 .g | 0.19 mg | 0.26 mg | 35 mg | 3.4 mg | 0.8 mg |
Burdock (pakiaka) | 0 mcg | 0.01 mg | 0.03 mg | 3 mg | 0.4 mg | 0.3 mg |
Aniana Kakariki (te pene) | 333 mcg | 0.02 mg | 0.1 mg | 30 mg | 1 mg | 0.5 mg |
Rakau | 333 mcg | 0.1 mg | 0.04 mg | 35 mg | 0.8 mg | 0.8 mg |
riki | 0 mcg | 0.05 mg | 0.02 mg | 10 mg | 0.2 mg | 0.5 mg |
Karipere | 33 mcg | 0.02 mg | 0.05 mg | 25 mg | 0.6 mg | 0.7 mg |
Mango | 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 |
Pigweed ma (kakariki) | 580 mcg | 0.16 mg | 0.44 mg | 0 mg | 1.2 mg | |
Kāreti | 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 |
Te tihi | 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 |
Buckthorn moana | 250 mcg | 0.03 mg | 0.05 mg | 5 mg | 0.5 mg | |
Kukama | 10 .g | 0.03 mg | 0.04 mg | 10 mg | 0.1 mg | 0.3 mg |
papaya | 47 mcg | 0.02 mg | 0.03 mg | 61 mg | 0.3 mg | 0.4 mg |
Rawa | 181 mcg | 0.02 mg | 0.21 mg | 26.6 mg | 0 mg | 4.9 mg |
Te pepa reka (Bulgarian) | 250 mcg | 0.08 mg | 0.09 mg | 0.7 mg | 1 mg | |
pītiti | 83 mcg | 0.04 mg | 0.08 mg | 10 mg | 1.1 mg | 0.8 mg |
Pāhiri (kākāriki) | 950 mcg | 0.05 mg | 0.05 mg | 1.8 mg | 1.6 mg | |
Kaipara karepe | 0 mcg | 0.03 mg | 0.03 mg | 61 mg | 0 mg | 0.2 mg |
Tomato (tōmato) | 133 mcg | 0.06 mg | 0.04 mg | 25 mg | 0.7 mg | 0.7 mg |
Rhubarb (matomato) | 10 .g | 0.01 mg | 0.06 mg | 10 mg | 0.2 mg | 0.2 mg |
Nga wera | 0 mcg | 0.01 mg | 0.04 mg | 25 mg | 0.1 mg | 0.3 mg |
Te tihi | 17 mcg | 0.05 mg | 0.04 mg | 20 mg | 0.1 mg | 1.1 mg |
Rowan whero | 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 |
Rētihi (greens) | 292 .g | 0.03 mg | 0.08 mg | 15 mg | 0.7 mg | 0.9 mg |
Beets | 2 mg | 0.02 mg | 0.04 mg | 10 mg | 0.1 mg | 0.4 mg |
Tiēre (kākāriki) | 750 mcg | 0.02 mg | 0.1 mg | 38 mg | 0.5 mg | 0.5 mg |
Tieki (pakiaka) | 3 mg | 0.03 mg | 0.06 mg | 8 mg | 0.5 mg | 1.2 mg |
Pupuhi | 17 mcg | 0.06 mg | 0.04 mg | 10 mg | 0.6 mg | 0.7 mg |
Fuamelie ma | 7 mcg | 0.01 mg | 0.02 mg | 40 mg | 0.3 mg | 0.3 mg |
Fuamelie whero | 33 mcg | 0.01 mg | 0.03 mg | 25 mg | 0.5 mg | 0.3 mg |
Fuamelie mangu | 17 mcg | 0.03 mg | 0.04 mg | 0.7 mg | 0.4 mg | |
Asparagus (kakariki) | 83 mcg | 0.1 mg | 0.1 mg | 20 mg | 0.5 mg | 1.4 mg |
Hiruharama artichoke | 2 mg | 0.07 mg | 0.06 mg | 6 mg | 0.2 mg | 1.6 mg |
Pauka | 250 mcg | 0.05 mg | 0.06 mg | 8 mg | 0.4 mg | 0.7 mg |
Pi (greens) | 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 |
Rā | 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 |
Cherry | 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 |
paramu | 10 .g | 0.02 mg | 0.1 mg | 3 mg | 1.8 mg | 1.7 mg |
Kāriki | 0 mcg | 0.08 mg | 0.08 mg | 10 mg | 0.3 mg | 2.8 mg |
Pipi | 434 .g | 0.05 mg | 0.13 mg | 1.7 mg | 0.7 mg | |
Kōkihi (greens) | 750 mcg | 0.1 mg | 0.25 mg | 55 mg | 2.5 mg | 1.2 mg |
He kopurepure (matomato) | 417 .g | 0.19 mg | 0.1 mg | 43 mg | 2 mg | 0.6 mg |
apples | 5 .g | 0.03 mg | 0.02 mg | 10 mg | 0.2 mg | 0.4 mg |
E ai ki te ripanga, ko te nuinga kei roto i nga huarākau, huawhenua me nga oriwa he huaora C me A (kei roto i te beta carotene). Ka taea te panui etahi atu korero mo ia huaora, tikanga kai, me nga ihirangi o nga momo hua: huaora a, huaora C, huaora B1, huaora B2, huaora E.