Në listën e perimeve dhe frutave u shtuan gjithashtu manaferrat, frutat e thata dhe zarzavatet me gjethe.
Në tabelë, vlerat e theksuara që tejkalojnë normën mesatare ditore në vitaminë. nënvizuar vlera të theksuara që variojnë nga 50% në 100% të vlerës ditore të vitaminës.
Tabela e vitaminave në perime dhe fruta:
Emri i Produktit | Vitamina A | Vitamina B1 | Vitamina B2 | Vitamina C | Vitamina E | Vitamina PP |
kajsi | 267 mcg | 0.03 mg | 0.06 mg | 10 mg | 1.1 mg | 0.8 mg |
Avokado | 7 mcg | 0.06 mg | 0.13 mg | 10 mg | 0 mg | 1.7 mg |
ftua | 167 mcg | 0.02 mg | 0.04 mg | 23 mg | 0.4 mg | 0.2 mg |
Llokum | 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 |
Portokall | 8 mcg | 0.04 mg | 0.03 mg | 60 mg | 0.2 mg | 0.3 mg |
shalqi | 17 mcg | 0.04 mg | 0.06 mg | 7 mg | 0.1 mg | 0.3 mg |
Borzilok (jeshile) | 264 mcg | 0.03 mg | 0.08 mg | 18 mg | 0.8 mg | 0.9 mg |
patëllxhan | 3 mg | 0.04 mg | 0.05 mg | 5 mg | 0.1 mg | 0.8 mg |
Banane | 20 mg | 0.04 mg | 0.05 mg | 10 mg | 0.4 mg | 0.9 mg |
boronica të kuqe | 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 |
rrush | 5 μg | 0.05 mg | 0.02 mg | 6 mg | 0.4 mg | 0.3 mg |
Qershi | 17 mcg | 0.03 mg | 0.03 mg | 15 mg | 0.3 mg | 0.5 mg |
boronica | 0 mcg | 0.01 mg | 0.02 mg | 20 mg | 1.4 mg | 0.4 mg |
Granat | 5 μg | 0.04 mg | 0.01 mg | 4 mg | 0.4 mg | 0.5 mg |
Grejpfrut | 3 mg | 0.05 mg | 0.03 mg | 45 mg | 0.3 mg | 0.3 mg |
Dardhë | 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 |
Pjepër | 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 |
luleshtrydhe | 5 μg | 0.03 mg | 0.05 mg | 60 mg | 0.5 mg | 0.4 mg |
rrush i thatë | 6 mcg | 0.15 mg | 0.08 mg | 0 mg | 0.5 mg | 0.6 mg |
Xhenxhefil (rrënjë) | 0 mcg | 0.02 mg | 0.03 mg | 5 mg | 0.3 mg | 0.7 mg |
fiq | 13 mcg | 0.07 mg | 0.09 mg | 0 mg | 0.3 mg | 1.2 mg |
kungull i njomë | 5 μg | 0.03 mg | 0.03 mg | 15 mg | 0.1 mg | 0.7 mg |
Lakër | 3 mg | 0.03 mg | 0.04 mg | 45 mg | 0.1 mg | 0.9 mg |
Brokoli | 386 mcg | 0.07 mg | 0.12 mg | 0.8 mg | 1.1 mg | |
lakër brukseli | 50 mcg | 0.1 mg | 0.2 mg | 1 mg | 1.5 mg | |
lakër turshi | 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 |
Lakër, e kuqe, | 17 mcg | 0.05 mg | 0.05 mg | 60 mg | 0.1 mg | 0.5 mg |
Lakër | 16 mg | 0.04 mg | 0.05 mg | 27 mg | 0.1 mg | 0.6 mg |
Lakrat e Savojës | 3 mg | 0.04 mg | 0.05 mg | 5 mg | 0 mg | 0.8 mg |
lulelakër | 3 mg | 0.1 mg | 0.1 mg | 0.2 mg | 1 mg | |
Patate | 3 mg | 0.12 mg | 0.07 mg | 20 mg | 0.1 mg | 1.8 mg |
Kivi | 15 μg | 0.02 mg | 0.04 mg | 0.3 mg | 0.5 mg | |
Cilantro (jeshile) | 337 μg | 0.07 mg | 0.16 mg | 27 mg | 2.5 mg | 1.1 mg |
Boronicë e kuqe | 0 mcg | 0.02 mg | 0.02 mg | 15 mg | 1 mg | 0.3 mg |
Cress (zarzavate) | 346 μg | 0.08 mg | 0.26 mg | 69 mg | 0.7 mg | 1 mg |
Kokërr rrushi | 33 mcg | 0.01 mg | 0.02 mg | 30 mg | 0.5 mg | 0.4 mg |
Kajsi të thata | 583 μg | 0.1 mg | 0.2 mg | 4 mg | 5.5 mg | 3.9 mg |
Limon | 2 mg | 0.04 mg | 0.02 mg | 40 mg | 0.2 mg | 0.2 mg |
Gjethet e luleradhiqes (zarzavate) | 508 μg | 0.19 mg | 0.26 mg | 35 mg | 3.4 mg | 0.8 mg |
Rodhe (rrënjë) | 0 mcg | 0.01 mg | 0.03 mg | 3 mg | 0.4 mg | 0.3 mg |
Qepë jeshile (stilolaps) | 333 mcg | 0.02 mg | 0.1 mg | 30 mg | 1 mg | 0.5 mg |
pras | 333 mcg | 0.1 mg | 0.04 mg | 35 mg | 0.8 mg | 0.8 mg |
Qepë | 0 mcg | 0.05 mg | 0.02 mg | 10 mg | 0.2 mg | 0.5 mg |
Mjedër | 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 bardhë (jeshile) | 580 mcg | 0.16 mg | 0.44 mg | 0 mg | 1.2 mg | |
Flokëkuq | 0.06 mg | 0.07 mg | 5 mg | 0.4 mg | 1.1 mg | |
manaferra | 150 mcg | 0.06 mg | 0.07 mg | 29 mg | 1.5 mg | 0.5 mg |
Alga deti | 3 mg | 0.04 mg | 0.06 mg | 2 mg | 0 mg | 0.5 mg |
pjeshkë pa push | 17 mcg | 0.03 mg | 0.03 mg | 5.4 mg | 0.8 mg | 1.1 mg |
Gjellë deti | 250 mcg | 0.03 mg | 0.05 mg | 5 mg | 0.5 mg | |
kastravec | 10 μg | 0.03 mg | 0.04 mg | 10 mg | 0.1 mg | 0.3 mg |
Papaja | 47 mcg | 0.02 mg | 0.03 mg | 61 mg | 0.3 mg | 0.4 mg |
i largët | 181 mcg | 0.02 mg | 0.21 mg | 26.6 mg | 0 mg | 4.9 mg |
Piper i embel (bullgar) | 250 mcg | 0.08 mg | 0.09 mg | 0.7 mg | 1 mg | |
Bukuroshe | 83 mcg | 0.04 mg | 0.08 mg | 10 mg | 1.1 mg | 0.8 mg |
Majdanoz (jeshil) | 950 mcg | 0.05 mg | 0.05 mg | 1.8 mg | 1.6 mg | |
grejpfrut | 0 mcg | 0.03 mg | 0.03 mg | 61 mg | 0 mg | 0.2 mg |
Domate (domate) | 133 mcg | 0.06 mg | 0.04 mg | 25 mg | 0.7 mg | 0.7 mg |
Raven (zarzavate) | 10 μg | 0.01 mg | 0.06 mg | 10 mg | 0.2 mg | 0.2 mg |
rrepka | 0 mcg | 0.01 mg | 0.04 mg | 25 mg | 0.1 mg | 0.3 mg |
turnips | 17 mcg | 0.05 mg | 0.04 mg | 20 mg | 0.1 mg | 1.1 mg |
Rowan e kuqe | 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 |
Marule (zarzavate) | 292 μg | 0.03 mg | 0.08 mg | 15 mg | 0.7 mg | 0.9 mg |
panxhar | 2 mg | 0.02 mg | 0.04 mg | 10 mg | 0.1 mg | 0.4 mg |
Selino (jeshile) | 750 mcg | 0.02 mg | 0.1 mg | 38 mg | 0.5 mg | 0.5 mg |
Selino (rrënjë) | 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 |
Rrush pa fara e bardhë | 7 mcg | 0.01 mg | 0.02 mg | 40 mg | 0.3 mg | 0.3 mg |
Rrush pa fara të kuqe | 33 mcg | 0.01 mg | 0.03 mg | 25 mg | 0.5 mg | 0.3 mg |
Rrush pa fara e zezë | 17 mcg | 0.03 mg | 0.04 mg | 0.7 mg | 0.4 mg | |
Asparagus (jeshile) | 83 mcg | 0.1 mg | 0.1 mg | 20 mg | 0.5 mg | 1.4 mg |
Angjinarja e Jeruzalemit | 2 mg | 0.07 mg | 0.06 mg | 6 mg | 0.2 mg | 1.6 mg |
Kungull | 250 mcg | 0.05 mg | 0.06 mg | 8 mg | 0.4 mg | 0.7 mg |
Kopra (zarzavate) | 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 |
Datat | 0 mcg | 0.05 mg | 0.05 mg | 0 mg | 0.3 mg | 1.9 mg |
hurmë | 200 mcg | 0.02 mg | 0.03 mg | 15 mg | 0.5 mg | 0.3 mg |
Qershi | 25 mcg | 0.01 mg | 0.01 mg | 15 mg | 0.3 mg | 0.5 mg |
boronica | 0 mcg | 0.01 mg | 0.02 mg | 10 mg | 1.4 mg | 0.4 mg |
kumbulla të thara | 10 μg | 0.02 mg | 0.1 mg | 3 mg | 1.8 mg | 1.7 mg |
Hudhër | 0 mcg | 0.08 mg | 0.08 mg | 10 mg | 0.3 mg | 2.8 mg |
shqopë | 434 μg | 0.05 mg | 0.13 mg | 1.7 mg | 0.7 mg | |
Spinaq (zarzavate) | 750 mcg | 0.1 mg | 0.25 mg | 55 mg | 2.5 mg | 1.2 mg |
Sorrel (zarzavate) | 417 μg | 0.19 mg | 0.1 mg | 43 mg | 2 mg | 0.6 mg |
mollë | 5 μg | 0.03 mg | 0.02 mg | 10 mg | 0.2 mg | 0.4 mg |
Siç tregon tabela, shumica e frutave, perimeve dhe manave përmbajnë vitamina C dhe A (në beta karoten). Më shumë detaje për çdo vitaminë, normat e konsumit dhe përmbajtjen në produkte të ndryshme mund të lexoni: vitaminë a, vitaminë C, vitaminë B1, vitaminë B2, vitaminë E.