Cynnwys
- CYNHYRCHION GYDA CYNNWYS IRON UCHEL:
- Gweler y rhestr lawn o gynhyrchion
- Cynnwys haearn mewn cnau a hadau:
- Y cynnwys haearn mewn grawnfwydydd, cynhyrchion grawnfwyd a chorbys:
- Cynnwys haearn mewn cig, pysgod a bwyd môr:
- Y cynnwys haearn mewn wyau a chynhyrchion wyau:
- Y cynnwys haearn mewn cynhyrchion llaeth:
- Y cynnwys haearn mewn ffrwythau, aeron, llysiau, ffrwythau sych:
- Cynnwys haearn mewn madarch:
Yn y tablau hyn yn cael eu mabwysiadu gan yr angen dyddiol cyfartalog o haearn, sy'n hafal i 14 mg. Mae'r golofn “Canran y gofyniad dyddiol” yn dangos pa ganran o 100 gram o'r cynnyrch sy'n diwallu'r angen dynol dyddiol am haearn.
CYNHYRCHION GYDA CYNNWYS IRON UCHEL:
Enw'r Cynnyrch | Cynnwys haearn mewn 100g | Canran y gofyniad dyddiol |
Sesame | 16 mg | 114% |
Gwymon | 16 mg | 114% |
Bran gwenith | 14 mg | 100% |
Madarch Morel | 12.2 mg | 87% |
Lentils (grawn) | 11.8 mg | 84% |
Ffa soia (grawn) | 9.7 mg | 69% |
Powdr wy | 8.9 mg | 64% |
Gwenith yr hydd (grawn) | 8.3 mg | 59% |
Haidd (grawn) | 7.4 mg | 53% |
Pys (wedi'u silffio) | 7 mg | 50% |
Afu cig eidion | 6.9 mg | 49% |
Melynwy | 6.7 mg | 48% |
Gwenith yr hydd (heb arwyneb) | 6.7 mg | 48% |
Oyster | 6.2 mg | 44% |
Hadau blodyn yr haul (hadau blodyn yr haul) | 6.1 mg | 44% |
Mash | 6 mg | 43% |
Cig eidion aren | 6 mg | 43% |
Afalau wedi'u sychu | 6 mg | 43% |
Ffa (grawn) | 5.9 mg | 42% |
siocled | 5.6 mg | 40% |
Cnau pinwydd | 5.5 mg | 39% |
Ceirch (grawn) | 5.5 mg | 39% |
Bran ceirch | 5.4 mg | 39% |
Gwenith (grawn, amrywiaeth meddal) | 5.4 mg | 39% |
Rhyg (grawn) | 5.4 mg | 39% |
Gwenith (grawn, gradd galed) | 5.3 mg | 38% |
Cnau daear | 5 mg | 36% |
Gwenith yr hydd (groats) | 4.9 mg | 35% |
Groatiau gwenith | 4.7 mg | 34% |
Papur Wal Blawd | 4.7 mg | 34% |
cnau cyll | 4.7 mg | 34% |
Cnau almon | 4.2 mg | 30% |
Madarch gwyn, wedi'u sychu | 4.1 mg | 29% |
Blawd gwenith yr hydd | 4.1 mg | 29% |
Blawd gwenith rhyg | 4.1 mg | 29% |
Gweler y rhestr lawn o gynhyrchion
Eyeglasses | 3.9 mg | 28% |
Blawd gwenith 2il radd | 3.9 mg | 28% |
Cnau Pistasio | 3.9 mg | 28% |
cnau cashiw | 3.8 mg | 27% |
Blawd ceirch | 3.6 mg | 26% |
Fflawiau ceirch “Hercules” | 3.6 mg | 26% |
Rhyg blawd | 3.5 mg | 25% |
Sbigoglys (llysiau gwyrdd) | 3.5 mg | 25% |
Cig (cwningen) | 3.3 mg | 24% |
Basil (gwyrdd) | 3.2 mg | 23% |
Ffigys ffres | 3.2 mg | 23% |
Bricyll sych | 3.2 mg | 23% |
Cregyn Gleision | 3.2 mg | 23% |
Bricyll | 3.2 mg | 23% |
Hanner blodyn yr haul | 3.2 mg | 23% |
Wy Quail | 3.2 mg | 23% |
Dail dant y llew (llysiau gwyrdd) | 3.1 mg | 22% |
Quince | 3 mg | 21% |
rhesins | 3 mg | 21% |
Candy | 3 mg | 21% |
Blawd ceirch (blawd ceirch) | 3 mg | 21% |
Peach sych | 3 mg | 21% |
Prwniau | 3 mg | 21% |
Rhyg blawd wedi'i hadu | 2.9 mg | 21% |
Halen | 2.9 mg | 21% |
Sinsir madarch | 2.7 mg | 19% |
Graeanau corn | 2.7 mg | 19% |
Miled hulled groats (caboledig) | 2.7 mg | 19% |
Blawd corn | 2.7 mg | 19% |
Cig (cig eidion) | 2.7 mg | 19% |
Gwygbys | 2.6 mg | 19% |
Macaroni o flawd o 1 gradd | 2.5 mg | 18% |
Persimmon | 2.5 mg | 18% |
Wy cyw iâr | 2.5 mg | 18% |
Gronynnog du Caviar | 2.4 mg | 17% |
Gellyg | 2.3 mg | 16% |
afalau | 2.2 mg | 16% |
Blawd gwenith o 1 gradd | 2.1 mg | 15% |
Cwcis siwgr | 2.1 mg | 15% |
Reis (grawn) | 2.1 mg | 15% |
Walnut | 2 mg | 14% |
Cig (cig oen) | 2 mg | 14% |
Rowan coch | 2 mg | 14% |
Marchrawn (gwraidd) | 2 mg | 14% |
Sorrel (llysiau gwyrdd) | 2 mg | 14% |
Cynnwys haearn mewn cnau a hadau:
Enw'r Cynnyrch | Cynnwys haearn mewn 100g | Canran y gofyniad dyddiol |
Cnau daear | 5 mg | 36% |
Walnut | 2 mg | 14% |
Acorns, wedi'u sychu | 1 mg | 7% |
Cnau pinwydd | 5.5 mg | 39% |
cnau cashiw | 3.8 mg | 27% |
Sesame | 16 mg | 114% |
Cnau almon | 4.2 mg | 30% |
Hadau blodyn yr haul (hadau blodyn yr haul) | 6.1 mg | 44% |
Cnau Pistasio | 3.9 mg | 28% |
cnau cyll | 4.7 mg | 34% |
Y cynnwys haearn mewn grawnfwydydd, cynhyrchion grawnfwyd a chorbys:
Enw'r Cynnyrch | Cynnwys haearn mewn 100g | Canran y gofyniad dyddiol |
Pys (wedi'u silffio) | 7 mg | 50% |
Pys gwyrdd (ffres) | 0.7 mg | 5% |
Gwenith yr hydd (grawn) | 8.3 mg | 59% |
Gwenith yr hydd (groats) | 4.9 mg | 35% |
Gwenith yr hydd (heb arwyneb) | 6.7 mg | 48% |
Graeanau corn | 2.7 mg | 19% |
semolina | 1 mg | 7% |
Eyeglasses | 3.9 mg | 28% |
Haidd perlog | 1.8 mg | 13% |
Groatiau gwenith | 4.7 mg | 34% |
Miled hulled groats (caboledig) | 2.7 mg | 19% |
Rice | 1 mg | 7% |
Groatiau haidd | 1.8 mg | 13% |
Corn melys | 0.5 mg | 4% |
Macaroni o flawd o 1 gradd | 2.5 mg | 18% |
Pasta o flawd V / s | 1.6 mg | 11% |
Mash | 6 mg | 43% |
Blawd gwenith yr hydd | 4.1 mg | 29% |
Blawd corn | 2.7 mg | 19% |
Blawd ceirch | 3.6 mg | 26% |
Blawd ceirch (blawd ceirch) | 3 mg | 21% |
Blawd gwenith o 1 gradd | 2.1 mg | 15% |
Blawd gwenith 2il radd | 3.9 mg | 28% |
Y blawd | 1.2 mg | 9% |
Papur Wal Blawd | 4.7 mg | 34% |
Rhyg blawd | 3.5 mg | 25% |
Blawd gwenith rhyg | 4.1 mg | 29% |
Rhyg blawd wedi'i hadu | 2.9 mg | 21% |
blawd reis | 1.3 mg | 9% |
Gwygbys | 2.6 mg | 19% |
Ceirch (grawn) | 5.5 mg | 39% |
Bran ceirch | 5.4 mg | 39% |
Bran gwenith | 14 mg | 100% |
Gwenith (grawn, amrywiaeth meddal) | 5.4 mg | 39% |
Gwenith (grawn, gradd galed) | 5.3 mg | 38% |
Reis (grawn) | 2.1 mg | 15% |
Rhyg (grawn) | 5.4 mg | 39% |
Ffa soia (grawn) | 9.7 mg | 69% |
Ffa (grawn) | 5.9 mg | 42% |
Ffa (codlysiau) | 1.1 mg | 8% |
Fflawiau ceirch “Hercules” | 3.6 mg | 26% |
Lentils (grawn) | 11.8 mg | 84% |
Haidd (grawn) | 7.4 mg | 53% |
Cynnwys haearn mewn cig, pysgod a bwyd môr:
Enw'r Cynnyrch | Cynnwys haearn mewn 100g | Canran y gofyniad dyddiol |
Roach | 0.8 mg | 6% |
Eog | 0.6 mg | 4% |
Caviar coch Caviar | 1.8 mg | 13% |
ROE Morlas | 1.5 mg | 11% |
Gronynnog du Caviar | 2.4 mg | 17% |
Sgid | 1.1 mg | 8% |
lleden | 0.7 mg | 5% |
Cariad | 0.6 mg | 4% |
Sprat Baltig | 1.4 mg | 10% |
Llawr Caspia | 1.4 mg | 10% |
berdys | 1.8 mg | 13% |
Bream | 0.3 mg | 2% |
Eog yr Iwerydd (eog) | 0.8 mg | 6% |
Cregyn Gleision | 3.2 mg | 23% |
Pollock | 0.8 mg | 6% |
capelin | 0.4 mg | 3% |
Cig (cig oen) | 2 mg | 14% |
Cig (cig eidion) | 2.7 mg | 19% |
Cig (Twrci) | 1.4 mg | 10% |
Cig (cwningen) | 3.3 mg | 24% |
Cig (cyw iâr) | 1.6 mg | 11% |
Cig (braster porc) | 1.4 mg | 10% |
Cig (cig porc) | 1.7 mg | 12% |
Cig (ieir brwyliaid) | 1.3 mg | 9% |
Penfras | 0.7 mg | 5% |
Grwpiwr | 0.9 mg | 6% |
Afon perch | 0.7 mg | 5% |
stwrsiwn | 0.7 mg | 5% |
Halibut | 0.7 mg | 5% |
Afu cig eidion | 6.9 mg | 49% |
Hocog | 0.7 mg | 5% |
Cig eidion aren | 6 mg | 43% |
Afon canser | 1.8 mg | 13% |
Carp | 0.6 mg | 4% |
Penwaig | 1 mg | 7% |
Braster y penwaig | 1 mg | 7% |
Penwaig penwaig | 1 mg | 7% |
Srednebelaya penwaig | 1.1 mg | 8% |
Macrell | 1.7 mg | 12% |
fel | 1 mg | 7% |
Macrell | 1.1 mg | 8% |
Swdac | 0.5 mg | 4% |
Penfras | 0.5 mg | 4% |
Tiwna | 1 mg | 7% |
Acne | 0.4 mg | 3% |
Oyster | 6.2 mg | 44% |
Cefn | 0.7 mg | 5% |
Pike | 0.7 mg | 5% |
Y cynnwys haearn mewn wyau a chynhyrchion wyau:
Enw'r Cynnyrch | Cynnwys haearn mewn 100g | Canran y gofyniad dyddiol |
Protein wyau | 0.2 mg | 1% |
Melynwy | 6.7 mg | 48% |
Powdr wy | 8.9 mg | 64% |
Wy cyw iâr | 2.5 mg | 18% |
Wy Quail | 3.2 mg | 23% |
Y cynnwys haearn mewn cynhyrchion llaeth:
Enw'r Cynnyrch | Cynnwys haearn mewn 100g | Canran y gofyniad dyddiol |
Caws (o laeth buwch) | 0.7 mg | 5% |
Mae màs ceuled yn 16.5% braster | 0.4 mg | 3% |
Llaeth cyddwys gyda siwgr 5% | 0.2 mg | 1% |
Llaeth cyddwys gyda siwgr 8,5% | 0.2 mg | 1% |
Llaeth cyddwys gyda siwgr braster isel | 0.2 mg | 1% |
Llaeth sych 15% | 0.5 mg | 4% |
Powdr llaeth 25% | 0.5 mg | 4% |
Sgimio llaeth | 1 mg | 7% |
Hufen ia | 0.2 mg | 1% |
Hufen 20% | 0.2 mg | 1% |
Hufen 25% | 0.2 mg | 1% |
Hufen 35% | 0.2 mg | 1% |
Powdr hufen 42% | 0.6 mg | 4% |
Hufen sur 15% | 0.2 mg | 1% |
Hufen sur 20% | 0.2 mg | 1% |
Hufen sur 25% | 0.3 mg | 2% |
Hufen sur 30% | 0.3 mg | 2% |
Caws “Adygeysky” | 0.6 mg | 4% |
Caws “Gollandskiy” 45% | 0.7 mg | 5% |
Caws “Camembert” | 0.3 mg | 2% |
Caws Parmesan | 0.82 mg | 6% |
Caws “Poshehonsky” 45% | 1 mg | 7% |
“Roquefort” caws 50% | 1 mg | 7% |
Caws “Rwsiaidd” 50% | 1 mg | 7% |
Caws “Suluguni” | 0.6 mg | 4% |
Caws Feta | 0.65 mg | 5% |
Cheddar Caws 50% | 1 mg | 7% |
Caws Swistir 50% | 0.8 mg | 6% |
Caws Gouda | 0.24 mg | 2% |
Caws braster isel | 0.3 mg | 2% |
“Selsig” Caws | 0.9 mg | 6% |
Caws “Rwsiaidd” | 0.8 mg | 6% |
Ceuledau gwydrog o 27.7% braster | 1.5 mg | 11% |
Caws 11% | 0.3 mg | 2% |
Caws 18% (beiddgar) | 0.5 mg | 4% |
Caws 2% | 0.3 mg | 2% |
ceuled 4% | 0.4 mg | 3% |
ceuled 5% | 0.4 mg | 3% |
Caws bwthyn 9% (beiddgar) | 0.4 mg | 3% |
Ceuled | 0.3 mg | 2% |
Y cynnwys haearn mewn ffrwythau, aeron, llysiau, ffrwythau sych:
Enw'r Cynnyrch | Cynnwys haearn mewn 100g | Canran y gofyniad dyddiol |
Apricot | 0.7 mg | 5% |
Afocado | 0.5 mg | 4% |
Quince | 3 mg | 21% |
Plum | 1.9 mg | 14% |
Pinafal | 0.3 mg | 2% |
Oren | 0.3 mg | 2% |
Watermelon | 1 mg | 7% |
Basil (gwyrdd) | 3.2 mg | 23% |
Eggplant | 0.4 mg | 3% |
Banana | 0.6 mg | 4% |
Llusgod | 0.4 mg | 3% |
Rutabaga | 1.5 mg | 11% |
grawnwin | 0.6 mg | 4% |
Cherry | 0.5 mg | 4% |
llus | 0.8 mg | 6% |
Garnet | 1 mg | 7% |
Grawnffrwyth | 0.5 mg | 4% |
Gellyg | 2.3 mg | 16% |
Gellyg gellyg | 1.8 mg | 13% |
Durian | 0.4 mg | 3% |
Melon | 1 mg | 7% |
BlackBerry | 1 mg | 7% |
mefus | 1.2 mg | 9% |
rhesins | 3 mg | 21% |
Sinsir (gwreiddyn) | 0.6 mg | 4% |
Ffigys ffres | 3.2 mg | 23% |
Ffigys wedi'u sychu | 0.3 mg | 2% |
zucchini | 0.4 mg | 3% |
Bresych | 0.6 mg | 4% |
Brocoli | 0.73 mg | 5% |
Brwynau Brwsel | 1.3 mg | 9% |
Kohlrabi | 0.6 mg | 4% |
Bresych, coch, | 0.6 mg | 4% |
Bresych | 0.3 mg | 2% |
Bresych Savoy | 0.4 mg | 3% |
Blodfresych | 1.4 mg | 10% |
Tatws | 0.9 mg | 6% |
Kiwi | 0.8 mg | 6% |
Cilantro (gwyrdd) | 1.8 mg | 13% |
Llugaeronen | 0.6 mg | 4% |
Cress (llysiau gwyrdd) | 1.3 mg | 9% |
Gwsberis | 0.8 mg | 6% |
Bricyll sych | 3.2 mg | 23% |
Lemon | 0.6 mg | 4% |
Dail dant y llew (llysiau gwyrdd) | 3.1 mg | 22% |
Winwns werdd (y gorlan) | 1 mg | 7% |
Cennin | 1 mg | 7% |
Onion | 0.8 mg | 6% |
Mafon | 1.2 mg | 9% |
Mango | 0.2 mg | 1% |
Moron | 0.7 mg | 5% |
Cloudberry | 0.7 mg | 5% |
Gwymon | 16 mg | 114% |
nectarin | 0.28 mg | 2% |
Hyn y môr | 1.4 mg | 10% |
Ciwcymbr | 0.6 mg | 4% |
Papaya | 0.25 mg | 2% |
Rhedyn | 1.3 mg | 9% |
Pannas (gwreiddyn) | 0.6 mg | 4% |
Pupur melys (Bwlgaria) | 0.5 mg | 4% |
Peach | 0.6 mg | 4% |
Peach sych | 3 mg | 21% |
Persli (gwyrdd) | 1.9 mg | 14% |
Persli (gwreiddyn) | 0.7 mg | 5% |
Tomato (tomato) | 0.9 mg | 6% |
Rhiwbob (llysiau gwyrdd) | 0.6 mg | 4% |
Radishes | 1 mg | 7% |
Radish du | 1.2 mg | 9% |
Tyrbinau | 0.9 mg | 6% |
Rowan coch | 2 mg | 14% |
aronia | 1.1 mg | 8% |
Letys (llysiau gwyrdd) | 0.6 mg | 4% |
Beets | 1.4 mg | 10% |
Seleri (gwyrdd) | 1.3 mg | 9% |
Seleri (gwreiddyn) | 0.5 mg | 4% |
draen | 0.5 mg | 4% |
Cyrens gwyn | 0.5 mg | 4% |
Cyrens coch | 0.9 mg | 6% |
Cyrens du | 1.3 mg | 9% |
Asbaragws (gwyrdd) | 0.9 mg | 6% |
Artisiog Jerwsalem | 0.4 mg | 3% |
Pwmpen | 0.4 mg | 3% |
Dill (llysiau gwyrdd) | 1.6 mg | 11% |
Bricyll | 3.2 mg | 23% |
Dyddiadau | 1.5 mg | 11% |
Marchrawn (gwraidd) | 2 mg | 14% |
Persimmon | 2.5 mg | 18% |
Cherry | 1.8 mg | 13% |
llus | 0.7 mg | 5% |
Prwniau | 3 mg | 21% |
Garlleg | 1.5 mg | 11% |
Briar | 1.3 mg | 9% |
Sbigoglys (llysiau gwyrdd) | 3.5 mg | 25% |
Sorrel (llysiau gwyrdd) | 2 mg | 14% |
afalau | 2.2 mg | 16% |
Afalau wedi'u sychu | 6 mg | 43% |
Cynnwys haearn mewn madarch:
Enw'r Cynnyrch | Cynnwys haearn mewn 100g | Canran y gofyniad dyddiol |
Madarch wystrys | 1.3 mg | 9% |
Sinsir madarch | 2.7 mg | 19% |
Madarch Morel | 12.2 mg | 87% |
Madarch gwyn | 0.5 mg | 4% |
Madarch gwyn, wedi'u sychu | 4.1 mg | 29% |
Madarch Chanterelle | 0.7 mg | 5% |
Madarch madarch | 0.8 mg | 6% |
Boletus madarch | 0.3 mg | 2% |
Madarch aspen madarch | 0.3 mg | 2% |
Madarch Russula | 0.6 mg | 4% |
Madarch | 0.3 mg | 2% |
Madarch Shiitake | 0.4 mg | 3% |