Clàr-innse
- TORAIDHEAN LE CLÀR ÀRD-ÌON:
- Faic làn liosta toraidh
- Susbaint iarann ann an cnothan agus sìol:
- An t-susbaint iarainn ann an gràinean, stuthan gràin agus buillean:
- Susbaint iarann ann am feòil, iasg agus biadh mara:
- Susbaint iarainn ann an uighean agus toraidhean ugh:
- An t-susbaint iarainn ann am bathar bainne:
- An susbaint iarainn ann am measan, dearcan, glasraich, measan tiormaichte:
- Susbaint iarann ann am balgan-buachair:
Anns na clàran sin air an gabhail ris an fheum làitheil cuibheasach de iarann, co-ionann ri 14 mg. Colbh “Àireamh sa cheud de riatanas làitheil” a ’sealltainn dè an ceudad de 100 gram den toradh a tha a’ sàsachadh feum làitheil dhaoine airson iarann.
TORAIDHEAN LE CLÀR ÀRD-ÌON:
| bathar-ainm | Na tha ann an iarann ann an 100g | An àireamh sa cheud de riatanas làitheil |
| Sesame | 16 MG | 114% |
| Feamainn | 16 MG | 114% |
| Bran cruithneachd | 14 MG | 100% |
| Balgan-buachair Morel | 12.2 MG | 87% |
| Lentils (gràn) | 11.8 MG | 84% |
| Pòna soy (gràn) | 9.7 MG | 69% |
| Pùdar ugh | 8.9 MG | 64% |
| Buckwheat (gràn) | 8.3 MG | 59% |
| Eòrna (gràn) | 7.4 MG | 53% |
| Peas (fasgach) | 7 MG | 50% |
| Grùthan mairt | 6.9 MG | 49% |
| Buidheach ugh | 6.7 MG | 48% |
| Cuan-ruadh (gun talamh) | 6.7 MG | 48% |
| Oyster | 6.2 MG | 44% |
| Sìol lus na grèine (sìol lus na grèine) | 6.1 MG | 44% |
| Mash | 6 MG | 43% |
| Mairtfheòil dubhaig | 6 MG | 43% |
| Ùbhlan air an tiormachadh | 6 MG | 43% |
| Beans (gràn) | 5.9 MG | 42% |
| Chocolate | 5.6 MG | 40% |
| Cnòthan giuthais | 5.5 MG | 39% |
| Coirce (gràn) | 5.5 MG | 39% |
| Brain coirce | 5.4 MG | 39% |
| Cruithneachd (gràn, measgachadh bog) | 5.4 MG | 39% |
| Seagal (gràn) | 5.4 MG | 39% |
| Cruithneachd (gràn, ìre chruaidh) | 5.3 MG | 38% |
| Peanuts | 5 MG | 36% |
| Ruith (groats) | 4.9 MG | 35% |
| Gràinnean cruithneachd | 4.7 MG | 34% |
| Pàipear-balla flùr | 4.7 MG | 34% |
| Cnothan-ciùin | 4.7 MG | 34% |
| Almonds | 4.2 MG | 30% |
| Balgan-buachair geal, tiormaichte | 4.1 MG | 29% |
| Flùr buckwheat | 4.1 MG | 29% |
| Làn-mhin seagal | 4.1 MG | 29% |
Faic làn liosta toraidh
| Eyeglasses | 3.9 MG | 28% |
| Flùr cruithneachd 2mh ìre | 3.9 MG | 28% |
| Pistachios | 3.9 MG | 28% |
| A 'chailleach | 3.8 MG | 27% |
| Flùr coirce | 3.6 MG | 26% |
| Flataichean coirce “Hercules” | 3.6 MG | 26% |
| Seagal flùr | 3.5 MG | 25% |
| Spionach (uaine) | 3.5 MG | 25% |
| Feòil (coineanach) | 3.3 MG | 24% |
| Basil (uaine) | 3.2 MG | 23% |
| Figs ùra | 3.2 MG | 23% |
| Apricots tiormaichte | 3.2 MG | 23% |
| Feusgain | 3.2 MG | 23% |
| Apricots | 3.2 MG | 23% |
| Lusan lus na grèine | 3.2 MG | 23% |
| Ugh Quail | 3.2 MG | 23% |
| Duilleagan dandelion (uaine) | 3.1 MG | 22% |
| Quince | 3 MG | 21% |
| rèasanan | 3 MG | 21% |
| Candy | 3 MG | 21% |
| Flùr coirce (min-choirce) | 3 MG | 21% |
| Peach air a thiormachadh | 3 MG | 21% |
| plums | 3 MG | 21% |
| Seagal flùr air a shìolachadh | 2.9 MG | 21% |
| Salt | 2.9 MG | 21% |
| Ginger balgan-buachair | 2.7 MG | 19% |
| Gràinnean arbhair | 2.7 MG | 19% |
| Muilt hulled groats (snasta) | 2.7 MG | 19% |
| Flùr arbhair | 2.7 MG | 19% |
| Feòil (mart-fheòil) | 2.7 MG | 19% |
| Chickpeas | 2.6 MG | 19% |
| Macaroni bho flùr de 1 ìre | 2.5 MG | 18% |
| Persimmon | 2.5 MG | 18% |
| Ugh cearc | 2.5 MG | 18% |
| Gràineach dubh Caviar | 2.4 MG | 17% |
| peuran | 2.3 MG | 16% |
| Ùbhlan | 2.2 MG | 16% |
| Flùr cruithneachd de 1 ìre | 2.1 MG | 15% |
| Briosgaidean siùcair | 2.1 MG | 15% |
| Rice (gràn) | 2.1 MG | 15% |
| Walnut | 2 MG | 14% |
| Feòil (uan) | 2 MG | 14% |
| Rowan dearg | 2 MG | 14% |
| Horseradish (freumh) | 2 MG | 14% |
| Sorrel (uaine) | 2 MG | 14% |
Susbaint iarann ann an cnothan agus sìol:
| bathar-ainm | Na tha ann an iarann ann an 100g | An àireamh sa cheud de riatanas làitheil |
| Peanuts | 5 MG | 36% |
| Walnut | 2 MG | 14% |
| Acorns, tiormaichte | 1 MG | 7% |
| Cnòthan giuthais | 5.5 MG | 39% |
| A 'chailleach | 3.8 MG | 27% |
| Sesame | 16 MG | 114% |
| Almonds | 4.2 MG | 30% |
| Sìol lus na grèine (sìol lus na grèine) | 6.1 MG | 44% |
| Pistachios | 3.9 MG | 28% |
| Cnothan-ciùin | 4.7 MG | 34% |
An t-susbaint iarainn ann an gràinean, stuthan gràin agus buillean:
| bathar-ainm | Na tha ann an iarann ann an 100g | An àireamh sa cheud de riatanas làitheil |
| Peas (fasgach) | 7 MG | 50% |
| Peas uaine (ùr) | 0.7 MG | 5% |
| Buckwheat (gràn) | 8.3 MG | 59% |
| Ruith (groats) | 4.9 MG | 35% |
| Cuan-ruadh (gun talamh) | 6.7 MG | 48% |
| Gràinnean arbhair | 2.7 MG | 19% |
| semolina | 1 MG | 7% |
| Eyeglasses | 3.9 MG | 28% |
| Eòrna neamhnaid | 1.8 MG | 13% |
| Gràinnean cruithneachd | 4.7 MG | 34% |
| Muilt hulled groats (snasta) | 2.7 MG | 19% |
| Rice | 1 MG | 7% |
| Groats eòrna | 1.8 MG | 13% |
| Coirce milis | 0.5 MG | 4% |
| Macaroni bho flùr de 1 ìre | 2.5 MG | 18% |
| Pasta bho flùr V / s | 1.6 MG | 11% |
| Mash | 6 MG | 43% |
| Flùr buckwheat | 4.1 MG | 29% |
| Flùr arbhair | 2.7 MG | 19% |
| Flùr coirce | 3.6 MG | 26% |
| Flùr coirce (min-choirce) | 3 MG | 21% |
| Flùr cruithneachd de 1 ìre | 2.1 MG | 15% |
| Flùr cruithneachd 2mh ìre | 3.9 MG | 28% |
| Am flùr | 1.2 MG | 9% |
| Pàipear-balla flùr | 4.7 MG | 34% |
| Seagal flùr | 3.5 MG | 25% |
| Làn-mhin seagal | 4.1 MG | 29% |
| Seagal flùr air a shìolachadh | 2.9 MG | 21% |
| Flùr Rice | 1.3 MG | 9% |
| Chickpeas | 2.6 MG | 19% |
| Coirce (gràn) | 5.5 MG | 39% |
| Brain coirce | 5.4 MG | 39% |
| Bran cruithneachd | 14 MG | 100% |
| Cruithneachd (gràn, measgachadh bog) | 5.4 MG | 39% |
| Cruithneachd (gràn, ìre chruaidh) | 5.3 MG | 38% |
| Rice (gràn) | 2.1 MG | 15% |
| Seagal (gràn) | 5.4 MG | 39% |
| Pòna soy (gràn) | 9.7 MG | 69% |
| Beans (gràn) | 5.9 MG | 42% |
| Beans | 1.1 MG | 8% |
| Flataichean coirce “Hercules” | 3.6 MG | 26% |
| Lentils (gràn) | 11.8 MG | 84% |
| Eòrna (gràn) | 7.4 MG | 53% |
Susbaint iarann ann am feòil, iasg agus biadh mara:
| bathar-ainm | Na tha ann an iarann ann an 100g | An àireamh sa cheud de riatanas làitheil |
| Roach | 0.8 MG | 6% |
| Bradan | 0.6 MG | 4% |
| Caviar dearg Caviar | 1.8 MG | 13% |
| Pollock ROE | 1.5 MG | 11% |
| Gràineach dubh Caviar | 2.4 MG | 17% |
| Squid | 1.1 MG | 8% |
| lèabag | 0.7 MG | 5% |
| Jars | 0.6 MG | 4% |
| Làr Baltic | 1.4 MG | 10% |
| Làr Caspian | 1.4 MG | 10% |
| carran-creige | 1.8 MG | 13% |
| Bream | 0.3 MG | 2% |
| Atlantic Atlantic (bradan) | 0.8 MG | 6% |
| Feusgain | 3.2 MG | 23% |
| Pollock | 0.8 MG | 6% |
| Cailein | 0.4 MG | 3% |
| Feòil (uan) | 2 MG | 14% |
| Feòil (mart-fheòil) | 2.7 MG | 19% |
| Feòil (An Tuirc) | 1.4 MG | 10% |
| Feòil (coineanach) | 3.3 MG | 24% |
| Feòil (cearc) | 1.6 MG | 11% |
| Feòil (geir muicean) | 1.4 MG | 10% |
| Feòil (feòil muicean) | 1.7 MG | 12% |
| Feòil (cearcan broiler) | 1.3 MG | 9% |
| Trosg | 0.7 MG | 5% |
| Buidheann | 0.9 MG | 6% |
| Abhainn Perch | 0.7 MG | 5% |
| Sturgeon | 0.7 MG | 5% |
| Halibut | 0.7 MG | 5% |
| Grùthan mairt | 6.9 MG | 49% |
| Haddock | 0.7 MG | 5% |
| Mairtfheòil dubhaig | 6 MG | 43% |
| Abhainn aillse | 1.8 MG | 13% |
| Caol an dùirn | 0.6 MG | 4% |
| Sgadan | 1 MG | 7% |
| Sgadan marbhtach | 1 MG | 7% |
| Sgadan lean | 1 MG | 7% |
| Sgadan srednebelaya | 1.1 MG | 8% |
| Rionnach | 1.7 MG | 12% |
| Som | 1 MG | 7% |
| Rionnach | 1.1 MG | 8% |
| sudak | 0.5 MG | 4% |
| Trosg | 0.5 MG | 4% |
| Tuna | 1 MG | 7% |
| Acne | 0.4 MG | 3% |
| Oyster | 6.2 MG | 44% |
| Cùl | 0.7 MG | 5% |
| Pike | 0.7 MG | 5% |
Susbaint iarainn ann an uighean agus toraidhean ugh:
| bathar-ainm | Na tha ann an iarann ann an 100g | An àireamh sa cheud de riatanas làitheil |
| Pròtain ugh | 0.2 MG | 1% |
| Buidheach ugh | 6.7 MG | 48% |
| Pùdar ugh | 8.9 MG | 64% |
| Ugh cearc | 2.5 MG | 18% |
| Ugh Quail | 3.2 MG | 23% |
An t-susbaint iarainn ann am bathar bainne:
| bathar-ainm | Na tha ann an iarann ann an 100g | An àireamh sa cheud de riatanas làitheil |
| Càise (bho bhainne na bà) | 0.7 MG | 5% |
| Tha mais curd 16.5% geir | 0.4 MG | 3% |
| Bainne tiugh le siùcar 5% | 0.2 MG | 1% |
| Bainne tiugh le siùcar 8,5% | 0.2 MG | 1% |
| Bainne tiugh le siùcar geir-ìosal | 0.2 MG | 1% |
| Bainne tioram 15% | 0.5 MG | 4% |
| Pùdar bainne 25% | 0.5 MG | 4% |
| Bha bainne a ’frasadh | 1 MG | 7% |
| Reòiteag | 0.2 MG | 1% |
| Uachtar 20% | 0.2 MG | 1% |
| Uachtar 25% | 0.2 MG | 1% |
| Uachtar 35% | 0.2 MG | 1% |
| Pùdar creamh 42% | 0.6 MG | 4% |
| Uachtar searbh 15% | 0.2 MG | 1% |
| Uachtar searbh 20% | 0.2 MG | 1% |
| Uachtar searbh 25% | 0.3 MG | 2% |
| Uachtar searbh 30% | 0.3 MG | 2% |
| Càise “Adygeysky” | 0.6 MG | 4% |
| Càise “Gollandskiy” 45% | 0.7 MG | 5% |
| Càise “Camembert” | 0.3 MG | 2% |
| Càise Parmesan | 0.82 MG | 6% |
| Càise “Poshehonsky” 45% | 1 MG | 7% |
| Càise “Roquefort” 50% | 1 MG | 7% |
| Càise “Ruiseanach” 50% | 1 MG | 7% |
| Càise “Suluguni” | 0.6 MG | 4% |
| Càise Feta | 0.65 MG | 5% |
| Cheddar càise 50% | 1 MG | 7% |
| Càise Eilbheis 50% | 0.8 MG | 6% |
| Càise Gouda | 0.24 MG | 2% |
| Càise geir-ìosal | 0.3 MG | 2% |
| “Isbean” càise | 0.9 MG | 6% |
| Càise “Ruiseanach” | 0.8 MG | 6% |
| Gruth glainne de 27.7% geir | 1.5 MG | 11% |
| Càise 11% | 0.3 MG | 2% |
| Càise 18% (trom) | 0.5 MG | 4% |
| Càise 2% | 0.3 MG | 2% |
| Gruth 4% | 0.4 MG | 3% |
| Gruth 5% | 0.4 MG | 3% |
| Càise bothain 9% (trom) | 0.4 MG | 3% |
| Curdach | 0.3 MG | 2% |
An susbaint iarainn ann am measan, dearcan, glasraich, measan tiormaichte:
| bathar-ainm | Na tha ann an iarann ann an 100g | An àireamh sa cheud de riatanas làitheil |
| Apricot | 0.7 MG | 5% |
| Avocado | 0.5 MG | 4% |
| Quince | 3 MG | 21% |
| Plum | 1.9 MG | 14% |
| Pineapple | 0.3 MG | 2% |
| Orains | 0.3 MG | 2% |
| Watermelon | 1 MG | 7% |
| Basil (uaine) | 3.2 MG | 23% |
| Eggplant | 0.4 MG | 3% |
| banana | 0.6 MG | 4% |
| cranberries | 0.4 MG | 3% |
| Rutabaga | 1.5 MG | 11% |
| Grapes | 0.6 MG | 4% |
| Cherry | 0.5 MG | 4% |
| Blueberries | 0.8 MG | 6% |
| Garnet | 1 MG | 7% |
| seadagan | 0.5 MG | 4% |
| peuran | 2.3 MG | 16% |
| Piorra air a thiormachadh | 1.8 MG | 13% |
| Durian | 0.4 MG | 3% |
| Melon | 1 MG | 7% |
| BlackBerry | 1 MG | 7% |
| Strawberries | 1.2 MG | 9% |
| rèasanan | 3 MG | 21% |
| Ginger (freumh) | 0.6 MG | 4% |
| Figs ùra | 3.2 MG | 23% |
| Figs air an tiormachadh | 0.3 MG | 2% |
| Zucchini | 0.4 MG | 3% |
| càl | 0.6 MG | 4% |
| broccoli | 0.73 MG | 5% |
| Buinneagan Bhruisealach | 1.3 MG | 9% |
| Kohlrabi | 0.6 MG | 4% |
| Càl, dearg, | 0.6 MG | 4% |
| càl | 0.3 MG | 2% |
| Càllan Savoy | 0.4 MG | 3% |
| Blàthan | 1.4 MG | 10% |
| Buntàta | 0.9 MG | 6% |
| kiwi | 0.8 MG | 6% |
| Cilantro (uaine) | 1.8 MG | 13% |
| Cranberry | 0.6 MG | 4% |
| Cress (uaine) | 1.3 MG | 9% |
| gooseberry | 0.8 MG | 6% |
| Apricots tiormaichte | 3.2 MG | 23% |
| Lemon | 0.6 MG | 4% |
| Duilleagan dandelion (uaine) | 3.1 MG | 22% |
| Uinneanan uaine (am peann) | 1 MG | 7% |
| Leek | 1 MG | 7% |
| Uinnean | 0.8 MG | 6% |
| Sùbh-craoibh | 1.2 MG | 9% |
| Mango | 0.2 MG | 1% |
| Curranan | 0.7 MG | 5% |
| Sgòthan geala | 0.7 MG | 5% |
| Feamainn | 16 MG | 114% |
| Nectarine | 0.28 MG | 2% |
| Cnoc na mara | 1.4 MG | 10% |
| Cucumber | 0.6 MG | 4% |
| Papaya | 0.25 MG | 2% |
| Raithneach | 1.3 MG | 9% |
| Parsnip (freumh) | 0.6 MG | 4% |
| Piobar milis (Bulgàiris) | 0.5 MG | 4% |
| Peach | 0.6 MG | 4% |
| Peach air a thiormachadh | 3 MG | 21% |
| Peirsil (uaine) | 1.9 MG | 14% |
| Peirsil (freumh) | 0.7 MG | 5% |
| tomato (tomato) | 0.9 MG | 6% |
| Rhubarb (uaine) | 0.6 MG | 4% |
| Radasan | 1 MG | 7% |
| Radish dubh | 1.2 MG | 9% |
| Iomain | 0.9 MG | 6% |
| Rowan dearg | 2 MG | 14% |
| aronia | 1.1 MG | 8% |
| Leitir (uaine) | 0.6 MG | 4% |
| Beets | 1.4 MG | 10% |
| Soilire (uaine) | 1.3 MG | 9% |
| Soilire (freumh) | 0.5 MG | 4% |
| Drain | 0.5 MG | 4% |
| Curran geal | 0.5 MG | 4% |
| Curran dearg | 0.9 MG | 6% |
| Curranan dubha | 1.3 MG | 9% |
| Asparagus (uaine) | 0.9 MG | 6% |
| Ierusalem artichoke | 0.4 MG | 3% |
| Pumpkin | 0.4 MG | 3% |
| Dill (uaine) | 1.6 MG | 11% |
| Apricots | 3.2 MG | 23% |
| Cinn-latha | 1.5 MG | 11% |
| Horseradish (freumh) | 2 MG | 14% |
| Persimmon | 2.5 MG | 18% |
| Cherry | 1.8 MG | 13% |
| Blueberries | 0.7 MG | 5% |
| plums | 3 MG | 21% |
| Garlic | 1.5 MG | 11% |
| briar | 1.3 MG | 9% |
| Spionach (uaine) | 3.5 MG | 25% |
| Sorrel (uaine) | 2 MG | 14% |
| Ùbhlan | 2.2 MG | 16% |
| Ùbhlan air an tiormachadh | 6 MG | 43% |
Susbaint iarann ann am balgan-buachair:
| bathar-ainm | Na tha ann an iarann ann an 100g | An àireamh sa cheud de riatanas làitheil |
| Balgan-buachair Oyster | 1.3 MG | 9% |
| Ginger balgan-buachair | 2.7 MG | 19% |
| Balgan-buachair Morel | 12.2 MG | 87% |
| Balgan-buachair geal | 0.5 MG | 4% |
| Balgan-buachair geal, tiormaichte | 4.1 MG | 29% |
| Balgan-buachair Chanterelle | 0.7 MG | 5% |
| Balgan-buachair | 0.8 MG | 6% |
| Boletus balgan-buachair | 0.3 MG | 2% |
| Balgan-buachair aspen | 0.3 MG | 2% |
| Balgan-buachair Russula | 0.6 MG | 4% |
| balgan-buachair | 0.3 MG | 2% |
| Balgan-buachair Shiitake | 0.4 MG | 3% |