ເຂົ້າໃນບັນຊີລາຍຊື່ຜັກແລະ ໝາກ ໄມ້ກໍ່ໄດ້ເພີ່ມເຂົ້າ ໝາກ ໄມ້, ໝາກ ໄມ້ແຫ້ງແລະໃບຂຽວ.
ໃນຕາຕະລາງ, ຄຸນຄ່າທີ່ຖືກເນັ້ນທີ່ເກີນອັດຕາສະເລ່ຍຕໍ່ມື້ຂອງວິຕາມິນ. ຂີດກ້ອງ ຄຸນຄ່າທີ່ເນັ້ນຈາກ 50% ເຖິງ 100% ຂອງມູນຄ່າປະ ຈຳ ວັນຂອງວິຕາມິນ.
ຕາຕະລາງຂອງວິຕາມິນໃນຜັກແລະ ໝາກ ໄມ້:
ຊື່ຜະລິດຕະພັນ | ວິຕາມິນ A | Vitamin B1 | Vitamin B2 | ວິຕາມິນ C | ວິຕາມິນ E | ວິຕາມິນ PP |
Apricot | 267 mcg | 0.03 mg | 0.06 mg | 10 mg | 1.1 mg | 0.8 mg |
ໝາກອາໂວກາໂດ | 7 mcg | 0.06 mg | 0.13 mg | 10 mg | 0 mg | 1.7 mg |
ສິບຫ້າ | 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 |
ຫມາກນັດ | 7 mcg | 0.08 mg | 0.03 mg | 20 mg | 0.1 mg | 0.3 mg |
ໝາກກ້ຽງ | 8 mcg | 0.04 mg | 0.03 mg | 60 mg | 0.2 mg | 0.3 mg |
ຫມາກໂມ | 17 mcg | 0.04 mg | 0.06 mg | 7 mg | 0.1 mg | 0.3 mg |
Basil (ສີຂຽວ) | 264 mcg | 0.03 mg | 0.08 mg | 18 mg | 0.8 mg | 0.9 mg |
ຫມາກເຂືອ | 3 mg | 0.04 mg | 0.05 mg | 5 mg | 0.1 mg | 0.8 mg |
ກ້ວຍ | 20 mg | 0.04 mg | 0.05 mg | 10 mg | 0.4 mg | 0.9 mg |
ໝາກ ອຶ | 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 |
ຜັກບົ່ວ | 5 g | 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 |
blueberries | 0 mcg | 0.01 mg | 0.02 mg | 20 mg | 1.4 mg | 0.4 mg |
Garnet | 5 g | 0.04 mg | 0.01 mg | 4 mg | 0.4 mg | 0.5 mg |
Grapefruit | 3 mg | 0.05 mg | 0.03 mg | 45 mg | 0.3 mg | 0.3 mg |
Pear | 2 mg | 0.02 mg | 0.03 mg | 5 mg | 0.4 mg | 0.2 mg |
ຖຸລຽນ | 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 |
strawberries | 5 g | 0.03 mg | 0.05 mg | 60 mg | 0.5 mg | 0.4 mg |
grapes | 6 mcg | 0.15 mg | 0.08 mg | 0 mg | 0.5 mg | 0.6 mg |
ຂີງ (ຮາກ) | 0 mcg | 0.02 mg | 0.03 mg | 5 mg | 0.3 mg | 0.7 mg |
ຮູບພາບ | 13 mcg | 0.07 mg | 0.09 mg | 0 mg | 0.3 mg | 1.2 mg |
ໝາກຊູຄີນີ່ | 5 g | 0.03 mg | 0.03 mg | 15 mg | 0.1 mg | 0.7 mg |
ກະລໍ່າປີ | 3 mg | 0.03 mg | 0.04 mg | 45 mg | 0.1 mg | 0.9 mg |
ຜັກບັອກໂຄລີ່ | 386 mcg | 0.07 mg | 0.12 mg | 0.8 mg | 1.1 mg | |
Brussels sprouts | 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 |
ກະລໍ່າປີ, ສີແດງ, | 17 mcg | 0.05 mg | 0.05 mg | 60 mg | 0.1 mg | 0.5 mg |
ກະລໍ່າປີ | 16 mg | 0.04 mg | 0.05 mg | 27 mg | 0.1 mg | 0.6 mg |
ກະລໍ່າປີ Savoy | 3 mg | 0.04 mg | 0.05 mg | 5 mg | 0 mg | 0.8 mg |
ຜັກກະຫຼ່ຳດອກ | 3 mg | 0.1 mg | 0.1 mg | 0.2 mg | 1 mg | |
ມັນຝຣັ່ງ | 3 mg | 0.12 mg | 0.07 mg | 20 mg | 0.1 mg | 1.8 mg |
Kiwi | 15 g | 0.02 mg | 0.04 mg | 0.3 mg | 0.5 mg | |
Cilantro (ສີຂຽວ) | 337 g | 0.07 mg | 0.16 mg | 27 mg | 2.5 mg | 1.1 mg |
cranberry | 0 mcg | 0.02 mg | 0.02 mg | 15 mg | 1 mg | 0.3 mg |
Cress (ສີຂຽວ) | 346 g | 0.08 mg | 0.26 mg | 69 mg | 0.7 mg | 1 mg |
oseາກຫຸ່ງ | 33 mcg | 0.01 mg | 0.02 mg | 30 mg | 0.5 mg | 0.4 mg |
apricots ແຫ້ງ | 583 g | 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 |
ໃບ Dandelion (ສີຂຽວ) | 508 g | 0.19 mg | 0.26 mg | 35 mg | 3.4 mg | 0.8 mg |
Burdock (ຮາກ) | 0 mcg | 0.01 mg | 0.03 mg | 3 mg | 0.4 mg | 0.3 mg |
ຜັກບົ່ວຂຽວ (ປາກກາ) | 333 mcg | 0.02 mg | 0.1 mg | 30 mg | 1 mg | 0.5 mg |
Leek | 333 mcg | 0.1 mg | 0.04 mg | 35 mg | 0.8 mg | 0.8 mg |
ຜັກບົ່ວ | 0 mcg | 0.05 mg | 0.02 mg | 10 mg | 0.2 mg | 0.5 mg |
Raspberry | 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 |
ໝາກກ້ຽງມັນດາລິນ | 7 mcg | 0.08 mg | 0.03 mg | 38 mg | 0.1 mg | 0.3 mg |
Pigweed ສີຂາວ (ສີຂຽວ) | 580 mcg | 0.16 mg | 0.44 mg | 0 mg | 1.2 mg | |
ຫົວກະຫຼົດ | 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 |
Seaweed | 3 mg | 0.04 mg | 0.06 mg | 2 mg | 0 mg | 0.5 mg |
Nectarine | 17 mcg | 0.03 mg | 0.03 mg | 5.4 mg | 0.8 mg | 1.1 mg |
ທະເລ buckthorn | 250 mcg | 0.03 mg | 0.05 mg | 5 mg | 0.5 mg | |
ໝາກແຕງກວາ | 10 g | 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 |
Fern | 181 mcg | 0.02 mg | 0.21 mg | 26.6 mg | 0 mg | 4.9 mg |
ໝາກ ພິກໄທຫວານ (ບຸນກາຣີ) | 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 |
Parsley (ສີຂຽວ) | 950 mcg | 0.05 mg | 0.05 mg | 1.8 mg | 1.6 mg | |
ສົ້ມໂອ | 0 mcg | 0.03 mg | 0.03 mg | 61 mg | 0 mg | 0.2 mg |
ໝາກ ເລັ່ນ (ໝາກ ເລັ່ນ) | 133 mcg | 0.06 mg | 0.04 mg | 25 mg | 0.7 mg | 0.7 mg |
Rhubarb (ສີຂຽວ) | 10 g | 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 |
Turnips | 17 mcg | 0.05 mg | 0.04 mg | 20 mg | 0.1 mg | 1.1 mg |
ສີແດງ | 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 |
ສະຫຼັດ (ສີຂຽວ) | 292 g | 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 |
Celery (ສີຂຽວ) | 750 mcg | 0.02 mg | 0.1 mg | 38 mg | 0.5 mg | 0.5 mg |
Celery (ຮາກ) | 3 mg | 0.03 mg | 0.06 mg | 8 mg | 0.5 mg | 1.2 mg |
ລະບາຍ | 17 mcg | 0.06 mg | 0.04 mg | 10 mg | 0.6 mg | 0.7 mg |
currants ສີຂາວ | 7 mcg | 0.01 mg | 0.02 mg | 40 mg | 0.3 mg | 0.3 mg |
ຜ້າກັ້ງສີແດງ | 33 mcg | 0.01 mg | 0.03 mg | 25 mg | 0.5 mg | 0.3 mg |
ກະດຸມ ດຳ | 17 mcg | 0.03 mg | 0.04 mg | 0.7 mg | 0.4 mg | |
ຫນໍ່ໄມ້ຝລັ່ງ (ສີຂຽວ) | 83 mcg | 0.1 mg | 0.1 mg | 20 mg | 0.5 mg | 1.4 mg |
ເຢຣູຊາເລັມ artichoke | 2 mg | 0.07 mg | 0.06 mg | 6 mg | 0.2 mg | 1.6 mg |
ຜັກທຽມ | 250 mcg | 0.05 mg | 0.06 mg | 8 mg | 0.4 mg | 0.7 mg |
Dill (ສີຂຽວ) | 750 mcg | 0.03 mg | 0.1 mg | 1.7 mg | 1.4 mg | |
ເຟຍໂຈ | 0 mcg | 0.01 mg | 0.02 mg | 33 mg | 0.2 mg | 0.3 mg |
ວັນ | 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 |
blueberries | 0 mcg | 0.01 mg | 0.02 mg | 10 mg | 1.4 mg | 0.4 mg |
ພໍາ | 10 g | 0.02 mg | 0.1 mg | 3 mg | 1.8 mg | 1.7 mg |
ຫົວຜັກທຽມ | 0 mcg | 0.08 mg | 0.08 mg | 10 mg | 0.3 mg | 2.8 mg |
briar | 434 g | 0.05 mg | 0.13 mg | 1.7 mg | 0.7 mg | |
ທຽມກັບຜັກຫົມ (ສີຂຽວ) | 750 mcg | 0.1 mg | 0.25 mg | 55 mg | 2.5 mg | 1.2 mg |
Sorrel (ສີຂຽວ) | 417 g | 0.19 mg | 0.1 mg | 43 mg | 2 mg | 0.6 mg |
ຈາກຫນາກແອບເປີ | 5 g | 0.03 mg | 0.02 mg | 10 mg | 0.2 mg | 0.4 mg |
ດັ່ງທີ່ຕາຕະລາງສະແດງໃຫ້ເຫັນ, ສ່ວນໃຫຍ່ຂອງຫມາກໄມ້, ຜັກແລະຫມາກໄມ້ປ່າເມັດມີວິຕາມິນ C ແລະ A (ໃນ beta carotene). ລາຍລະອຽດເພີ່ມເຕີມກ່ຽວກັບແຕ່ລະວິຕາມິນ, ມາດຕະຖານການບໍລິໂພກ, ແລະເນື້ອໃນໃນຜະລິດຕະພັນຕ່າງໆສາມາດອ່ານໄດ້: ວິຕາມິນ A, ວິຕາມິນ C, ວິຕາມິນ B1, ວິຕາມິນ B2, ວິຕາມິນ E.