Table nan kontni fè nan manje

Nan tablo sa yo yo te adopte pa bezwen an mwayèn chak jou nan fè, egal a 14 mg. Kolòn "Pousantaj nan egzijans chak jou" montre ki pousantaj nan 100 gram nan pwodwi a satisfè bezwen chak jou imen an pou fè.

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PWODWI KI gen gwo kontni an fè:

File pwodwi	Kontni an fè nan 100g	Pousantaj nan egzijans chak jou
Sezam	16 mg	114%
Alg	16 mg	114%
Bran ble	14 mg	100%
Morel djondjon	12.2 mg	87%
Lantiy (grenn)	11.8 mg	84%
Soja (grenn)	9.7 mg	69%
Poud ze	8.9 mg	64%
Buckwheat (grenn)	8.3 mg	59%
Lòj (grenn)	7.4 mg	53%
Pwa (bonbade)	7 mg	50%
Fwa vyann bèf	6.9 mg	49%
Jònze ze	6.7 mg	48%
Buckwheat (pa tè)	6.7 mg	48%
Zuit	6.2 mg	44%
Grenn tounsòl (grenn tounsòl)	6.1 mg	44%
Mach	6 mg	43%
Vyann bèf ren	6 mg	43%
Pòm cheche	6 mg	43%
Pwa (grenn)	5.9 mg	42%
Chokola	5.6 mg	40%
Pine nwa	5.5 mg	39%
Francha avwan (grenn)	5.5 mg	39%
Avwan bran	5.4 mg	39%
Ble (grenn, varyete mou)	5.4 mg	39%
RYE (grenn)	5.4 mg	39%
Ble (grenn, klas difisil)	5.3 mg	38%
Pistach	5 mg	36%
Buckwheat (grow)	4.9 mg	35%
Groat ble	4.7 mg	34%
Farin D '	4.7 mg	34%
nwazèt	4.7 mg	34%
Nwa	4.2 mg	30%
Chanpiyon blan, cheche	4.1 mg	29%
Buckwheat farin frans	4.1 mg	29%
Farin RYE konplè	4.1 mg	29%

Gade lis pwodwi konplè

Kontni an fè nan nwa ak grenn:

File pwodwi	Kontni an fè nan 100g	Pousantaj nan egzijans chak jou
Pistach	5 mg	36%
Walnut	2 mg	14%
Glan, cheche	1 mg	7%
Pine nwa	5.5 mg	39%
kajou	3.8 mg	27%
Sezam	16 mg	114%
Nwa	4.2 mg	30%
Grenn tounsòl (grenn tounsòl)	6.1 mg	44%
Pistache	3.9 mg	28%
nwazèt	4.7 mg	34%

Kontni an fè nan sereyal, pwodwi sereyal ak pulsasyon:

File pwodwi	Kontni an fè nan 100g	Pousantaj nan egzijans chak jou
Pwa (bonbade)	7 mg	50%
Pwa vèt (fre)	0.7 mg	5%
Buckwheat (grenn)	8.3 mg	59%
Buckwheat (grow)	4.9 mg	35%
Buckwheat (pa tè)	6.7 mg	48%
Grenn mayi	2.7 mg	19%
Smoul	1 mg	7%
Linèt	3.9 mg	28%
Pèl lòj	1.8 mg	13%
Groat ble	4.7 mg	34%
Groats dechouke pitimi (poli)	2.7 mg	19%
Diri	1 mg	7%
Lòj groats	1.8 mg	13%
Mayi dous	0.5 mg	4%
Makawoni ki soti nan yon farin frans nan 1 klas	2.5 mg	18%
Pasta nan farin frans V / s	1.6 mg	11%
Mach	6 mg	43%
Buckwheat farin frans	4.1 mg	29%
Farin mayi	2.7 mg	19%
Farin avwàn	3.6 mg	26%
Farin avwàn (farin avwàn)	3 mg	21%
Farin ble nan 1 klas	2.1 mg	15%
Farin ble 2e ane	3.9 mg	28%
Farin frans lan	1.2 mg	9%
Farin D '	4.7 mg	34%
Farin RYE	3.5 mg	25%
Farin RYE konplè	4.1 mg	29%
Farin RYE grenn	2.9 mg	21%
Rice farin frans	1.3 mg	9%
Chich	2.6 mg	19%
Francha avwan (grenn)	5.5 mg	39%
Avwan bran	5.4 mg	39%
Bran ble	14 mg	100%
Ble (grenn, varyete mou)	5.4 mg	39%
Ble (grenn, klas difisil)	5.3 mg	38%
Rice (grenn)	2.1 mg	15%
RYE (grenn)	5.4 mg	39%
Soja (grenn)	9.7 mg	69%
Pwa (grenn)	5.9 mg	42%
Pwa (legum)	1.1 mg	8%
Flok avwan "Hercules"	3.6 mg	26%
Lantiy (grenn)	11.8 mg	84%
Lòj (grenn)	7.4 mg	53%

Kontni an fè nan vyann, pwason ak fwidmè:

File pwodwi	Kontni an fè nan 100g	Pousantaj nan egzijans chak jou
Roach	0.8 mg	6%
Somon	0.6 mg	4%
Kavya wouj kavya	1.8 mg	13%
Pollock ROE	1.5 mg	11%
Kavya nwa granulaire	2.4 mg	17%
kalma	1.1 mg	8%
Flounder	0.7 mg	5%
Mennaj	0.6 mg	4%
Sprat Baltik	1.4 mg	10%
Sprat kaspyèn	1.4 mg	10%
kribich	1.8 mg	13%
Dorad	0.3 mg	2%
Salmon Atlantik (somon)	0.8 mg	6%
Moul	3.2 mg	23%
Pollock	0.8 mg	6%
capelin	0.4 mg	3%
Vyann (ti mouton)	2 mg	14%
Vyann (vyann bèf)	2.7 mg	19%
Vyann (Latiki)	1.4 mg	10%
Vyann (lapen)	3.3 mg	24%
Vyann (poul)	1.6 mg	11%
Vyann (grès vyann kochon)	1.4 mg	10%
Vyann (vyann kochon)	1.7 mg	12%
Vyann (poul poul)	1.3 mg	9%
Kòd	0.7 mg	5%
Gwoup	0.9 mg	6%
Perch larivyè Lefrat	0.7 mg	5%
Sturgeon	0.7 mg	5%
Fletan	0.7 mg	5%
Fwa vyann bèf	6.9 mg	49%
eglefen	0.7 mg	5%
Vyann bèf ren	6 mg	43%
Rivyè kansè	1.8 mg	13%
Carp	0.6 mg	4%
Herring	1 mg	7%
Aran gra	1 mg	7%
Aran mèg	1 mg	7%
Aran srednebelaya	1.1 mg	8%
Makro	1.7 mg	12%
kòm	1 mg	7%
Makro	1.1 mg	8%
sudak	0.5 mg	4%
Kòd	0.5 mg	4%
Pwason ton	1 mg	7%
Akne	0.4 mg	3%
Zuit	6.2 mg	44%
Èk	0.7 mg	5%
Pike	0.7 mg	5%

Kontni an fè nan ze ak pwodwi ze:

File pwodwi	Kontni an fè nan 100g	Pousantaj nan egzijans chak jou
Pwoteyin ze	0.2 mg	1%
Jònze ze	6.7 mg	48%
Poud ze	8.9 mg	64%
Ze poul	2.5 mg	18%
Ze zòtolan	3.2 mg	23%

Kontni an fè nan pwodwi letye:

File pwodwi	Kontni an fè nan 100g	Pousantaj nan egzijans chak jou
Fwomaj (ki soti nan lèt bèf)	0.7 mg	5%
Mas la nan lètkaye se 16.5% grès	0.4 mg	3%
Lèt kondanse ak sik 5%	0.2 mg	1%
Lèt kondanse ak sik 8,5%	0.2 mg	1%
Lèt kondanse ak sik ki gen anpil grès	0.2 mg	1%
Sèk lèt ​​15%	0.5 mg	4%
Lèt poud 25%	0.5 mg	4%
Lèt ekreme	1 mg	7%
Krèm	0.2 mg	1%
Krèm 20%	0.2 mg	1%
Krèm 25%	0.2 mg	1%
35% krèm	0.2 mg	1%
Krèm poud 42%	0.6 mg	4%
Sour krèm 15%	0.2 mg	1%
Sour krèm 20%	0.2 mg	1%
Sour krèm 25%	0.3 mg	2%
Sour krèm 30%	0.3 mg	2%
Fwomaj "Adygeysky"	0.6 mg	4%
Fwomaj "Gollandskiy" 45%	0.7 mg	5%
Fwomaj "Camembert"	0.3 mg	2%
Parmezan fwomaj	0.82 mg	6%
Fwomaj "Poshehonsky" 45%	1 mg	7%
Fwomaj "Roquefort" 50%	1 mg	7%
Fwomaj "Ris" 50%	1 mg	7%
Fwomaj "Suluguni"	0.6 mg	4%
Feta fwomaj	0.65 mg	5%
Cheddar fwomaj 50%	1 mg	7%
Fwomaj Swis 50%	0.8 mg	6%
Gouda fwomaj	0.24 mg	2%
Low fwomaj grès	0.3 mg	2%
Fwomaj "Sosis"	0.9 mg	6%
Fwomaj "Ris"	0.8 mg	6%
Kaze lustres nan 27.7% grès	1.5 mg	11%
Fwomaj 11%	0.3 mg	2%
Fwomaj 18% (fonse)	0.5 mg	4%
Fwomaj 2%	0.3 mg	2%
Latou 4%	0.4 mg	3%
Latou 5%	0.4 mg	3%
Fwomaj Cottage 9% (fonse)	0.4 mg	3%
Latouk	0.3 mg	2%

Kontni an fè nan fwi, bè, legim, fwi sèk:

File pwodwi	Kontni an fè nan 100g	Pousantaj nan egzijans chak jou
Abiko	0.7 mg	5%
Zaboka	0.5 mg	4%
Kwen	3 mg	21%
Plum	1.9 mg	14%
Anana	0.3 mg	2%
Zoranj	0.3 mg	2%
Melon dlo	1 mg	7%
Basil (vèt)	3.2 mg	23%
Berejenn	0.4 mg	3%
Bannann	0.6 mg	4%
CRANBERRIES	0.4 mg	3%
Rutabaga	1.5 mg	11%
Rezen	0.6 mg	4%
Cherry	0.5 mg	4%
Blueberries	0.8 mg	6%
Garnet	1 mg	7%
Chadèk	0.5 mg	4%
Pear	2.3 mg	16%
Pear cheche	1.8 mg	13%
Duryan	0.4 mg	3%
Melon	1 mg	7%
mur	1 mg	7%
frèz	1.2 mg	9%
rezen	3 mg	21%
Jenjanm (rasin)	0.6 mg	4%
Fwi fig frans	3.2 mg	23%
Fig frans cheche	0.3 mg	2%
Kourjèt	0.4 mg	3%
chou	0.6 mg	4%
Bwokoli	0.73 mg	5%
Brussels jèrm	1.3 mg	9%
Kohlrabi	0.6 mg	4%
Chou, wouj,	0.6 mg	4%
chou	0.3 mg	2%
Chou Savoy	0.4 mg	3%
Chou	1.4 mg	10%
Pòmdetè	0.9 mg	6%
Kiwi	0.8 mg	6%
Cilantro (vèt)	1.8 mg	13%
Cranberry	0.6 mg	4%
Kreson (vèt)	1.3 mg	9%
Makro	0.8 mg	6%
Abriko sèk	3.2 mg	23%
Oto domaje	0.6 mg	4%
Fèy pisanli (vèt)	3.1 mg	22%
Zonyon vèt (plim la)	1 mg	7%
Poro	1 mg	7%
Zonyon	0.8 mg	6%
Franbwaz	1.2 mg	9%
Mango	0.2 mg	1%
Kawòt	0.7 mg	5%
nwaj	0.7 mg	5%
Alg	16 mg	114%
Nectarine	0.28 mg	2%
Lanmè nèrpren	1.4 mg	10%
Konkonm	0.6 mg	4%
Papay	0.25 mg	2%
Foujèr	1.3 mg	9%
Pains (rasin)	0.6 mg	4%
Piman dous (Bulgarian)	0.5 mg	4%
Pèch	0.6 mg	4%
Pèch cheche	3 mg	21%
Pèsi (vèt)	1.9 mg	14%
Pèsi (rasin)	0.7 mg	5%
Tomat (tomat)	0.9 mg	6%
Rubarb (vèt)	0.6 mg	4%
Radi	1 mg	7%
Nwa radi	1.2 mg	9%
Navèt	0.9 mg	6%
Rowan wouj	2 mg	14%
aronya	1.1 mg	8%
Leti (vèt)	0.6 mg	4%
bètrav	1.4 mg	10%
Seleri (vèt)	1.3 mg	9%
Seleri (rasin)	0.5 mg	4%
Drenaj	0.5 mg	4%
Korint blan	0.5 mg	4%
Korint wouj	0.9 mg	6%
Korint nwa	1.3 mg	9%
Aspèj (vèt)	0.9 mg	6%
Aticho lavil Jerizalèm	0.4 mg	3%
Joumou	0.4 mg	3%
Dill (vèt)	1.6 mg	11%
Abriko	3.2 mg	23%
Dat	1.5 mg	11%
Refor (rasin)	2 mg	14%
persimmon	2.5 mg	18%
Cherry	1.8 mg	13%
Blueberries	0.7 mg	5%
Prun	3 mg	21%
Lay	1.5 mg	11%
briar	1.3 mg	9%
Epina (vèt)	3.5 mg	25%
Sorrel (vèt)	2 mg	14%
Ponm	2.2 mg	16%
Pòm cheche	6 mg	43%

Kontni an fè nan dyondyon:

File pwodwi	Kontni an fè nan 100g	Pousantaj nan egzijans chak jou
Dyondyon zuit	1.3 mg	9%
Jenjanm djondjon	2.7 mg	19%
Morel djondjon	12.2 mg	87%
Chanpiyon blan	0.5 mg	4%
Chanpiyon blan, cheche	4.1 mg	29%
Chanpiyon chanpiyon	0.7 mg	5%
Chanpiyon dyondyon	0.8 mg	6%
Chanpiyon boletus	0.3 mg	2%
Chanpiyon aspen dyondyon	0.3 mg	2%
Chanpiyon Russula	0.6 mg	4%
Dyondyon	0.3 mg	2%
Shiitake dyondyon	0.4 mg	3%