Fitaminau mewn llysiau a ffrwythau (tabl I)

Fitaminau mewn llysiau a ffrwythau (tabl I)

Ychwanegwyd aeron, ffrwythau sych a llysiau gwyrdd deiliog at y rhestr o lysiau a ffrwythau hefyd.

Yn y tabl, y gwerthoedd a amlygwyd sy'n uwch na'r gyfradd ddyddiol ar gyfartaledd yn y fitamin. Tanlinellu amlygodd gwerthoedd yn amrywio o 50% i 100% o werth dyddiol y fitamin.

Tabl o fitaminau mewn llysiau a ffrwythau:

Enw'r Cynnyrch	Fitamin A	Fitamin B1	Fitamin B2	Fitamin C	Fitamin E	Fitamin PP
Apricot	267 mcg	0.03 mg	0.06 mg	10 mg	1.1 mg	0.8 mg
Afocado	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
Pinafal	7 mcg	0.08 mg	0.03 mg	20 mg	0.1 mg	0.3 mg
Oren	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 (gwyrdd)	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
Llusgod	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
grawnwin	5 μg	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
llus	0 mcg	0.01 mg	0.02 mg	20 mg	1.4 mg	0.4 mg
Garnet	5 μg	0.04 mg	0.01 mg	4 mg	0.4 mg	0.5 mg
Grawnffrwyth	3 mg	0.05 mg	0.03 mg	45 mg	0.3 mg	0.3 mg
Gellyg	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
mefus	5 μg	0.03 mg	0.05 mg	60 mg	0.5 mg	0.4 mg
rhesins	6 mcg	0.15 mg	0.08 mg	0 mg	0.5 mg	0.6 mg
Sinsir (gwreiddyn)	0 mcg	0.02 mg	0.03 mg	5 mg	0.3 mg	0.7 mg
ffigys	13 mcg	0.07 mg	0.09 mg	0 mg	0.3 mg	1.2 mg
zucchini	5 μg	0.03 mg	0.03 mg	15 mg	0.1 mg	0.7 mg
Bresych	3 mg	0.03 mg	0.04 mg	45 mg	0.1 mg	0.9 mg
Brocoli	386 mcg	0.07 mg	0.12 mg		0.8 mg	1.1 mg
Brwynau Brwsel	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
Bresych, coch,	17 mcg	0.05 mg	0.05 mg	60 mg	0.1 mg	0.5 mg
Bresych	16 mg	0.04 mg	0.05 mg	27 mg	0.1 mg	0.6 mg
Bresych Savoy	3 mg	0.04 mg	0.05 mg	5 mg	0 mg	0.8 mg
Blodfresych	3 mg	0.1 mg	0.1 mg		0.2 mg	1 mg
Tatws	3 mg	0.12 mg	0.07 mg	20 mg	0.1 mg	1.8 mg
Kiwi	15 μg	0.02 mg	0.04 mg		0.3 mg	0.5 mg
Cilantro (gwyrdd)	337 μg	0.07 mg	0.16 mg	27 mg	2.5 mg	1.1 mg
Llugaeronen	0 mcg	0.02 mg	0.02 mg	15 mg	1 mg	0.3 mg
Cress (llysiau gwyrdd)	346 μg	0.08 mg	0.26 mg	69 mg	0.7 mg	1 mg
Gwsberis	33 mcg	0.01 mg	0.02 mg	30 mg	0.5 mg	0.4 mg
Bricyll sych	583 μg	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
Dail dant y llew (llysiau gwyrdd)	508 μg	0.19 mg	0.26 mg	35 mg	3.4 mg	0.8 mg
Burdock (gwraidd)	0 mcg	0.01 mg	0.03 mg	3 mg	0.4 mg	0.3 mg
Winwns werdd (y gorlan)	333 mcg	0.02 mg	0.1 mg	30 mg	1 mg	0.5 mg
Cennin	333 mcg	0.1 mg	0.04 mg	35 mg	0.8 mg	0.8 mg
Onion	0 mcg	0.05 mg	0.02 mg	10 mg	0.2 mg	0.5 mg
Mafon	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 gwyn (gwyrdd)	580 mcg	0.16 mg	0.44 mg		0 mg	1.2 mg
Moron		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
Gwymon	3 mg	0.04 mg	0.06 mg	2 mg	0 mg	0.5 mg
nectarin	17 mcg	0.03 mg	0.03 mg	5.4 mg	0.8 mg	1.1 mg
Hyn y môr	250 mcg	0.03 mg	0.05 mg		5 mg	0.5 mg
Ciwcymbr	10 μg	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
Rhedyn	181 mcg	0.02 mg	0.21 mg	26.6 mg	0 mg	4.9 mg
Pupur melys (Bwlgaria)	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
Persli (gwyrdd)	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
Rhiwbob (llysiau gwyrdd)	10 μg	0.01 mg	0.06 mg	10 mg	0.2 mg	0.2 mg
Radishes	0 mcg	0.01 mg	0.04 mg	25 mg	0.1 mg	0.3 mg
Tyrbinau	17 mcg	0.05 mg	0.04 mg	20 mg	0.1 mg	1.1 mg
Rowan coch		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
Letys (llysiau gwyrdd)	292 μg	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
Seleri (gwyrdd)	750 mcg	0.02 mg	0.1 mg	38 mg	0.5 mg	0.5 mg
Seleri (gwreiddyn)	3 mg	0.03 mg	0.06 mg	8 mg	0.5 mg	1.2 mg
draen	17 mcg	0.06 mg	0.04 mg	10 mg	0.6 mg	0.7 mg
Cyrens gwyn	7 mcg	0.01 mg	0.02 mg	40 mg	0.3 mg	0.3 mg
Cyrens coch	33 mcg	0.01 mg	0.03 mg	25 mg	0.5 mg	0.3 mg
Cyrens du	17 mcg	0.03 mg	0.04 mg		0.7 mg	0.4 mg
Asbaragws (gwyrdd)	83 mcg	0.1 mg	0.1 mg	20 mg	0.5 mg	1.4 mg
Artisiog Jerwsalem	2 mg	0.07 mg	0.06 mg	6 mg	0.2 mg	1.6 mg
Pwmpen	250 mcg	0.05 mg	0.06 mg	8 mg	0.4 mg	0.7 mg
Dill (llysiau gwyrdd)	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
Dyddiadau	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
llus	0 mcg	0.01 mg	0.02 mg	10 mg	1.4 mg	0.4 mg
Prwniau	10 μg	0.02 mg	0.1 mg	3 mg	1.8 mg	1.7 mg
Garlleg	0 mcg	0.08 mg	0.08 mg	10 mg	0.3 mg	2.8 mg
Briar	434 μg	0.05 mg	0.13 mg		1.7 mg	0.7 mg
Sbigoglys (llysiau gwyrdd)	750 mcg	0.1 mg	0.25 mg	55 mg	2.5 mg	1.2 mg
Sorrel (llysiau gwyrdd)	417 μg	0.19 mg	0.1 mg	43 mg	2 mg	0.6 mg
afalau	5 μg	0.03 mg	0.02 mg	10 mg	0.2 mg	0.4 mg

Fel y dengys y tabl, mae'r rhan fwyaf mewn ffrwythau, llysiau ac aeron yn cynnwys fitaminau C ac A (mewn beta caroten). Gellir darllen mwy o fanylion am bob fitamin, normau defnydd, a chynnwys mewn cynhyrchion amrywiol: fitamin a, fitamin C, fitamin B1, fitamin B2, fitamin E.

Swydd flaenorol: Tabl o gynnwys protein mewn bwydydd

Post Nesaf: Tabl o gynnwys calorïau bwyd

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