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Tab sa yo adopte pa bezwen an mwayèn chak jou pou zenk se 12 mg. Kolòn "Pousantaj nan egzijans chak jou" montre ki pousantaj 100 gram nan pwodwi a satisfè egzijans chak jou nan zenk.
PWODWI AK YON GWO KONTENAN ZENK:
File pwodwi | Kontni an nan zenk nan 100g | Pousantaj nan egzijans chak jou |
Bran ble | 7.27 mg | 61% |
Pine nwa | 6.45 mg | 54% |
Grenn tounsòl (grenn tounsòl) | 5 mg | 42% |
Fwomaj "Gollandskiy" 45% | 5 mg | 42% |
Fwomaj Swis 50% | 4.6 mg | 38% |
Cheddar fwomaj 50% | 4.5 mg | 38% |
Gouda fwomaj | 3.9 mg | 33% |
Francha avwan (grenn) | 3.61 mg | 30% |
Fwomaj "Roquefort" 50% | 3.5 mg | 29% |
Fwomaj "Ris" 50% | 3.5 mg | 29% |
Poud ze | 3.5 mg | 29% |
Lèt poud 25% | 3.42 mg | 29% |
Lèt ekreme | 3.4 mg | 28% |
Pistach | 3.27 mg | 27% |
Vyann (vyann bèf) | 3.24 mg | 27% |
Pwa (grenn) | 3.21 mg | 27% |
Jònze ze | 3.1 mg | 26% |
Buckwheat farin frans | 3.1 mg | 26% |
Avwan bran | 3.1 mg | 26% |
Flok avwan "Hercules" | 3.1 mg | 26% |
Fwomaj "Ris" | 3 mg | 25% |
Feta fwomaj | 2.88 mg | 24% |
Chich | 2.86 mg | 24% |
Vyann (ti mouton) | 2.82 mg | 24% |
Groat ble | 2.8 mg | 23% |
Ble (grenn, varyete mou) | 2.8 mg | 23% |
Ble (grenn, klas difisil) | 2.8 mg | 23% |
Pistache | 2.8 mg | 23% |
Buckwheat (grenn) | 2.77 mg | 23% |
Parmezan fwomaj | 2.75 mg | 23% |
Lòj (grenn) | 2.71 mg | 23% |
Linèt | 2.68 mg | 22% |
Walnut | 2.57 mg | 21% |
Vyann (Latiki) | 2.45 mg | 20% |
Pwa (bonbade) | 2.44 mg | 20% |
Lantiy (grenn) | 2.42 mg | 20% |
Fwomaj "Camembert" | 2.38 mg | 20% |
Nwa | 2.12 mg | 18% |
kribich | 2.1 mg | 18% |
Buckwheat (pa tè) | 2.1 mg | 18% |
Vyann (grès vyann kochon) | 2.07 mg | 17% |
Vyann (vyann kochon) | 2.07 mg | 17% |
Vyann (poul) | 2.06 mg | 17% |
Farin D ' | 2 mg | 17% |
RYE (grenn) | 2 mg | 17% |
Soja (grenn) | 2 mg | 17% |
Buckwheat (grow) | 1.95 mg | 16% |
Farin RYE konplè | 1.95 mg | 16% |
Farin ble 2e ane | 1.85 mg | 15% |
Gade lis pwodwi konplè
Rice (grenn) | 1.8 mg | 15% |
Groats dechouke pitimi (poli) | 1.68 mg | 14% |
Gwoup | 1.5 mg | 13% |
Diri | 1.42 mg | 12% |
Sprat Baltik | 1.35 mg | 11% |
Sprat kaspyèn | 1.35 mg | 11% |
Vyann (poul poul) | 1.26 mg | 11% |
Farin RYE | 1.23 mg | 10% |
Farin RYE grenn | 1.23 mg | 10% |
Lay | 1.16 mg | 10% |
Pollock | 1.12 mg | 9% |
Lòj groats | 1.1 mg | 9% |
Ze poul | 1.1 mg | 9% |
capelin | 1.08 mg | 9% |
Pèsi (vèt) | 1.07 mg | 9% |
Kòd | 1.02 mg | 9% |
Shiitake dyondyon | 1 mg | 8% |
Lèt kondanse ak sik 8,5% | 1 mg | 8% |
Farin ble nan 1 klas | 1 mg | 8% |
Pike | 1 mg | 8% |
Pèl lòj | 0.92 mg | 8% |
Dill (vèt) | 0.91 mg | 8% |
Aran gra | 0.9 mg | 8% |
Aran mèg | 0.9 mg | 8% |
Makro | 0.9 mg | 8% |
Zonyon | 0.85 mg | 7% |
Foujèr | 0.83 mg | 7% |
Krèm poud 42% | 0.83 mg | 7% |
Basil (vèt) | 0.81 mg | 7% |
Pwa vèt (fre) | 0.8 mg | 7% |
Rice farin frans | 0.8 mg | 7% |
Dyondyon zuit | 0.77 mg | 6% |
Makawoni ki soti nan yon farin frans nan 1 klas | 0.71 mg | 6% |
Pasta nan farin frans V / s | 0.71 mg | 6% |
Roach | 0.7 mg | 6% |
Somon | 0.7 mg | 6% |
Mennaj | 0.7 mg | 6% |
Farin frans lan | 0.7 mg | 6% |
Carp | 0.7 mg | 6% |
Makro | 0.7 mg | 6% |
sudak | 0.7 mg | 6% |
Pwason ton | 0.7 mg | 6% |
Glan, cheche | 0.67 mg | 6% |
Zaboka | 0.64 mg | 5% |
Salmon Atlantik (somon) | 0.64 mg | 5% |
Smoul | 0.6 mg | 5% |
Kontni an zenk nan pwodwi letye ak pwodwi ze:
File pwodwi | Kontni an nan zenk nan 100g | Pousantaj nan egzijans chak jou |
Acidophilus lèt 1% | 0.4 mg | 3% |
Asidofil 3,2% | 0.4 mg | 3% |
Asidofil 3.2% dous | 0.4 mg | 3% |
Acidophilus ki gen anpil grès | 0.4 mg | 3% |
Pwoteyin ze | 0.2 mg | 2% |
Jònze ze | 3.1 mg | 26% |
Yogout 1.5% | 0.4 mg | 3% |
Yogout 3,2% | 0.4 mg | 3% |
1% yogout | 0.4 mg | 3% |
Kefir 2.5% | 0.4 mg | 3% |
Kefir 3.2% | 0.4 mg | 3% |
Kefir ki gen anpil grès | 0.4 mg | 3% |
Koumiss (ki soti nan lèt Mare a) | 0.21 mg | 2% |
Mas la nan lètkaye se 16.5% grès | 0.4 mg | 3% |
Lèt 1,5% | 0.4 mg | 3% |
Lèt 2,5% | 0.4 mg | 3% |
Lèt 3.2% | 0.4 mg | 3% |
Lèt 3,5% | 0.4 mg | 3% |
Lèt kabrit | 0.3 mg | 3% |
Lèt kondanse ak sik 8,5% | 1 mg | 8% |
Lèt poud 25% | 3.42 mg | 29% |
Lèt ekreme | 3.4 mg | 28% |
Krèm glase sundae | 0.3 mg | 3% |
Yogout 2.5% nan | 0.4 mg | 3% |
Krèm 10% | 0.3 mg | 3% |
Krèm 20% | 0.3 mg | 3% |
Krèm poud 42% | 0.83 mg | 7% |
Sour krèm 30% | 0.24 mg | 2% |
Fwomaj "Gollandskiy" 45% | 5 mg | 42% |
Fwomaj "Camembert" | 2.38 mg | 20% |
Parmezan fwomaj | 2.75 mg | 23% |
Fwomaj "Roquefort" 50% | 3.5 mg | 29% |
Fwomaj "Ris" 50% | 3.5 mg | 29% |
Feta fwomaj | 2.88 mg | 24% |
Cheddar fwomaj 50% | 4.5 mg | 38% |
Fwomaj Swis 50% | 4.6 mg | 38% |
Gouda fwomaj | 3.9 mg | 33% |
Fwomaj "Ris" | 3 mg | 25% |
Fwomaj 11% | 0.4 mg | 3% |
Fwomaj 18% (fonse) | 0.4 mg | 3% |
Fwomaj 2% | 0.36 mg | 3% |
Fwomaj Cottage 9% (fonse) | 0.4 mg | 3% |
Latouk | 0.3 mg | 3% |
Poud ze | 3.5 mg | 29% |
Ze poul | 1.1 mg | 9% |
Kontni zenk nan sereyal, pwodwi sereyal ak pulsasyon:
File pwodwi | Kontni an nan zenk nan 100g | Pousantaj nan egzijans chak jou |
Pwa (bonbade) | 2.44 mg | 20% |
Pwa vèt (fre) | 0.8 mg | 7% |
Buckwheat (grenn) | 2.77 mg | 23% |
Buckwheat (grow) | 1.95 mg | 16% |
Buckwheat (pa tè) | 2.1 mg | 18% |
Grenn mayi | 0.5 mg | 4% |
Smoul | 0.6 mg | 5% |
Linèt | 2.68 mg | 22% |
Pèl lòj | 0.92 mg | 8% |
Groat ble | 2.8 mg | 23% |
Groats dechouke pitimi (poli) | 1.68 mg | 14% |
Diri | 1.42 mg | 12% |
Lòj groats | 1.1 mg | 9% |
Mayi dous | 0.45 mg | 4% |
Makawoni ki soti nan yon farin frans nan 1 klas | 0.71 mg | 6% |
Pasta nan farin frans V / s | 0.71 mg | 6% |
Buckwheat farin frans | 3.1 mg | 26% |
Farin ble nan 1 klas | 1 mg | 8% |
Farin ble 2e ane | 1.85 mg | 15% |
Farin frans lan | 0.7 mg | 6% |
Farin D ' | 2 mg | 17% |
Farin RYE | 1.23 mg | 10% |
Farin RYE konplè | 1.95 mg | 16% |
Farin RYE grenn | 1.23 mg | 10% |
Rice farin frans | 0.8 mg | 7% |
Chich | 2.86 mg | 24% |
Francha avwan (grenn) | 3.61 mg | 30% |
Avwan bran | 3.1 mg | 26% |
Bran ble | 7.27 mg | 61% |
Ble (grenn, varyete mou) | 2.8 mg | 23% |
Ble (grenn, klas difisil) | 2.8 mg | 23% |
Rice (grenn) | 1.8 mg | 15% |
RYE (grenn) | 2 mg | 17% |
Soja (grenn) | 2 mg | 17% |
Pwa (grenn) | 3.21 mg | 27% |
Flok avwan "Hercules" | 3.1 mg | 26% |
Lantiy (grenn) | 2.42 mg | 20% |
Lòj (grenn) | 2.71 mg | 23% |
Kontni an zenk nan nwa ak grenn:
File pwodwi | Kontni an nan zenk nan 100g | Pousantaj nan egzijans chak jou |
Pistach | 3.27 mg | 27% |
Walnut | 2.57 mg | 21% |
Glan, cheche | 0.67 mg | 6% |
Pine nwa | 6.45 mg | 54% |
Nwa | 2.12 mg | 18% |
Grenn tounsòl (grenn tounsòl) | 5 mg | 42% |
Pistache | 2.8 mg | 23% |
Kontni an zenk nan fwi, legim, fwi sèk:
File pwodwi | Kontni an nan zenk nan 100g | Pousantaj nan egzijans chak jou |
Abiko | 0.082 mg | 1% |
Zaboka | 0.64 mg | 5% |
Basil (vèt) | 0.81 mg | 7% |
Berejenn | 0.29 mg | 2% |
Bannann | 0.15 mg | 1% |
Jenjanm (rasin) | 0.34 mg | 3% |
Fig frans cheche | 0.55 mg | 5% |
chou | 0.4 mg | 3% |
Bwokoli | 0.41 mg | 3% |
chou | 0.23 mg | 2% |
Chou Savoy | 0.29 mg | 2% |
Chou | 0.28 mg | 2% |
Pòmdetè | 0.36 mg | 3% |
Cilantro (vèt) | 0.5 mg | 4% |
Kreson (vèt) | 0.23 mg | 2% |
Fèy pisanli (vèt) | 0.41 mg | 3% |
Zonyon vèt (plim la) | 0.45 mg | 4% |
Zonyon | 0.85 mg | 7% |
Konkonm | 0.22 mg | 2% |
Foujèr | 0.83 mg | 7% |
Piman dous (Bulgarian) | 0.3 mg | 3% |
Pèsi (vèt) | 1.07 mg | 9% |
Tomat (tomat) | 0.2 mg | 2% |
Radi | 0.2 mg | 2% |
Leti (vèt) | 0.27 mg | 2% |
bètrav | 0.43 mg | 4% |
Seleri (rasin) | 0.33 mg | 3% |
Joumou | 0.24 mg | 2% |
Dill (vèt) | 0.91 mg | 8% |
Prun | 0.44 mg | 4% |
Lay | 1.16 mg | 10% |
Epina (vèt) | 0.53 mg | 4% |