Chaidh dearcan, measan tiormaichte agus greens duilleach a chur ris an liosta de ghlasraich is de mheasan.
Anns a ’chlàr, tha na luachan comharraichte a tha nas àirde na an ìre cuibheasach làitheil anns a’ bhiotamain. Gun loidhne luachan air an comharrachadh bho 50% gu 100% de luach làitheil a ’bhiotamain.
Clàr de bhiotamain ann an glasraich agus measan:
bathar-ainm | Vitamin A | Vitamin B1 | Vitamin B2 | Vitamin C | Vitamin E | Bhiotamain PP |
Apricot | 267 mcg | 0.03 MG | 0.06 MG | 10 MG | 1.1 MG | 0.8 MG |
Avocado | 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 |
Plum | 27 mcg | 0.02 MG | 0.03 MG | 13 MG | 0.3 MG | 0.5 MG |
Pineapple | 7 mcg | 0.08 MG | 0.03 MG | 20 MG | 0.1 MG | 0.3 MG |
Orains | 8 mcg | 0.04 MG | 0.03 MG | 60 MG | 0.2 MG | 0.3 MG |
Watermelon | 17 mcg | 0.04 MG | 0.06 MG | 7 MG | 0.1 MG | 0.3 MG |
Basil (uaine) | 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 |
banana | 20 MG | 0.04 MG | 0.05 MG | 10 MG | 0.4 MG | 0.9 MG |
cranberries | 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 |
Grapes | 5 mcg | 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 mcg | 0.04 MG | 0.01 MG | 4 MG | 0.4 MG | 0.5 MG |
seadagan | 3 MG | 0.05 MG | 0.03 MG | 45 MG | 0.3 MG | 0.3 MG |
peuran | 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 |
Melon | 67 mcg | 0.04 MG | 0.04 MG | 20 MG | 0.1 MG | 0.5 MG |
BlackBerry | 17 mcg | 0.01 MG | 0.05 MG | 15 MG | 1.2 MG | 0.6 MG |
Strawberries | 5 mcg | 0.03 MG | 0.05 MG | 60 MG | 0.5 MG | 0.4 MG |
rèasanan | 6 mcg | 0.15 MG | 0.08 MG | 0 MG | 0.5 MG | 0.6 MG |
Ginger (freumh) | 0 mcg | 0.02 MG | 0.03 MG | 5 MG | 0.3 MG | 0.7 MG |
Figs | 13 mcg | 0.07 MG | 0.09 MG | 0 MG | 0.3 MG | 1.2 MG |
Zucchini | 5 mcg | 0.03 MG | 0.03 MG | 15 MG | 0.1 MG | 0.7 MG |
càl | 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 | |
Buinneagan Bhruisealach | 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 |
Càl, dearg, | 17 mcg | 0.05 MG | 0.05 MG | 60 MG | 0.1 MG | 0.5 MG |
càl | 16 MG | 0.04 MG | 0.05 MG | 27 MG | 0.1 MG | 0.6 MG |
Càllan Savoy | 3 MG | 0.04 MG | 0.05 MG | 5 MG | 0 MG | 0.8 MG |
Blàthan | 3 MG | 0.1 MG | 0.1 MG | 0.2 MG | 1 MG | |
Buntàta | 3 MG | 0.12 MG | 0.07 MG | 20 MG | 0.1 MG | 1.8 MG |
kiwi | 15 mcg | 0.02 MG | 0.04 MG | 0.3 MG | 0.5 MG | |
Cilantro (uaine) | 337 mcg | 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 (uaine) | 346 mcg | 0.08 MG | 0.26 MG | 69 MG | 0.7 MG | 1 MG |
gooseberry | 33 mcg | 0.01 MG | 0.02 MG | 30 MG | 0.5 MG | 0.4 MG |
Apricots tiormaichte | 583 mcg | 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 |
Duilleagan dandelion (uaine) | 508 mcg | 0.19 MG | 0.26 MG | 35 MG | 3.4 MG | 0.8 MG |
Burdock (freumh) | 0 mcg | 0.01 MG | 0.03 MG | 3 MG | 0.4 MG | 0.3 MG |
Uinneanan uaine (am peann) | 333 mcg | 0.02 MG | 0.1 MG | 30 MG | 1 MG | 0.5 MG |
Leek | 333 mcg | 0.1 MG | 0.04 MG | 35 MG | 0.8 MG | 0.8 MG |
Uinnean | 0 mcg | 0.05 MG | 0.02 MG | 10 MG | 0.2 MG | 0.5 MG |
Sùbh-craoibh | 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 geal (uaine) | 580 mcg | 0.16 MG | 0.44 MG | 0 MG | 1.2 MG | |
Curranan | 0.06 MG | 0.07 MG | 5 MG | 0.4 MG | 1.1 MG | |
Sgòthan geala | 150 mcg | 0.06 MG | 0.07 MG | 29 MG | 1.5 MG | 0.5 MG |
Feamainn | 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 |
Cnoc na mara | 250 mcg | 0.03 MG | 0.05 MG | 5 MG | 0.5 MG | |
Cucumber | 10 mcg | 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 |
Raithneach | 181 mcg | 0.02 MG | 0.21 MG | 26.6 MG | 0 MG | 4.9 MG |
Piobar milis (Bulgàiris) | 250 mcg | 0.08 MG | 0.09 MG | 0.7 MG | 1 MG | |
Peach | 83 mcg | 0.04 MG | 0.08 MG | 10 MG | 1.1 MG | 0.8 MG |
Peirsil (uaine) | 950 mcg | 0.05 MG | 0.05 MG | 1.8 MG | 1.6 MG | |
Pomelo | 0 mcg | 0.03 MG | 0.03 MG | 61 MG | 0 MG | 0.2 MG |
tomato (tomato) | 133 mcg | 0.06 MG | 0.04 MG | 25 MG | 0.7 MG | 0.7 MG |
Rhubarb (uaine) | 10 mcg | 0.01 MG | 0.06 MG | 10 MG | 0.2 MG | 0.2 MG |
Radasan | 0 mcg | 0.01 MG | 0.04 MG | 25 MG | 0.1 MG | 0.3 MG |
Iomain | 17 mcg | 0.05 MG | 0.04 MG | 20 MG | 0.1 MG | 1.1 MG |
Rowan dearg | 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 |
Leitir (uaine) | 292 mcg | 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 |
Soilire (uaine) | 750 mcg | 0.02 MG | 0.1 MG | 38 MG | 0.5 MG | 0.5 MG |
Soilire (freumh) | 3 MG | 0.03 MG | 0.06 MG | 8 MG | 0.5 MG | 1.2 MG |
Drain | 17 mcg | 0.06 MG | 0.04 MG | 10 MG | 0.6 MG | 0.7 MG |
Curran geal | 7 mcg | 0.01 MG | 0.02 MG | 40 MG | 0.3 MG | 0.3 MG |
Curran dearg | 33 mcg | 0.01 MG | 0.03 MG | 25 MG | 0.5 MG | 0.3 MG |
Curranan dubha | 17 mcg | 0.03 MG | 0.04 MG | 0.7 MG | 0.4 MG | |
Asparagus (uaine) | 83 mcg | 0.1 MG | 0.1 MG | 20 MG | 0.5 MG | 1.4 MG |
Ierusalem artichoke | 2 MG | 0.07 MG | 0.06 MG | 6 MG | 0.2 MG | 1.6 MG |
Pumpkin | 250 mcg | 0.05 MG | 0.06 MG | 8 MG | 0.4 MG | 0.7 MG |
Dill (uaine) | 750 mcg | 0.03 MG | 0.1 MG | 1.7 MG | 1.4 MG | |
Feis | 0 mcg | 0.01 MG | 0.02 MG | 33 MG | 0.2 MG | 0.3 MG |
Cinn-latha | 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 |
plums | 10 mcg | 0.02 MG | 0.1 MG | 3 MG | 1.8 MG | 1.7 MG |
Garlic | 0 mcg | 0.08 MG | 0.08 MG | 10 MG | 0.3 MG | 2.8 MG |
briar | 434 mcg | 0.05 MG | 0.13 MG | 1.7 MG | 0.7 MG | |
Spionach (uaine) | 750 mcg | 0.1 MG | 0.25 MG | 55 MG | 2.5 MG | 1.2 MG |
Sorrel (uaine) | 417 mcg | 0.19 MG | 0.1 MG | 43 MG | 2 MG | 0.6 MG |
Ùbhlan | 5 mcg | 0.03 MG | 0.02 MG | 10 MG | 0.2 MG | 0.4 MG |
Mar a tha an clàr a 'sealltainn, anns a' mhòr-chuid ann am measan, glasraich agus dearcan tha vitamain C agus A (ann am beta carotene). Faodar barrachd fiosrachaidh mu gach bhiotamain, gnàthasan caitheamh, agus susbaint ann an grunn thoraidhean a leughadh: vitimín A, vitimín C, vitimín B1, vitimín B2, vitimín E.