Contents
- Cuntooyinka SARE ee VITAMIN B9:
- Eeg liiska alaabta oo dhan
- Waxa ku jira fiitamiin B9 ee ku jira caanaha iyo waxyaalaha ukunta:
- Faytamiin B9 oo ku jira hilibka, kalluunka iyo cuntada badda:
- Faytamiin B9 oo ku jira badarka, badeecooyinka badarka iyo hilibka:
- Fiitamiin B9 oo ku jira lowska iyo iniinyaha:
- Faytamiin B9 oo ku jira miraha, khudaarta, miraha la qalajiyey:
- Faytamiin B9 ee boqoshaada:
Jadwalladan waxaa lagu qaatay celceliska baahida maalinlaha ah ee fitamiin B9 waa 400 mcg. Tiirka “Boqolkiiba baahida maalinlaha ah” ayaa muujineysa boqolkiiba boqolkiiba 100 garaam ee badeecada ay qancineyso baahida aadanaha ee maalin kasta loo qabo fitamiin B9 (folic acid).
Cuntooyinka SARE ee VITAMIN B9:
| magaca Product | Faytamiin B9 100g | Boqolkiiba baahida maalinlaha ah |
| lawska | 240 mcg | 60% |
| Abuurka gabbaldayaha (abuurka gabbaldayaha) | 227 µg | 57% |
| Soybean (hadhuudh) | 200 mcg | 50% |
| Boqoshaada cad, la qalajiyey | 140 mcg | 35% |
| Acorns, la qalajiyey | 115 mcg | 29% |
| Dhir (cagaar) | 110 mcg | 28% |
| Beerka cod (cuntada qasacadaysan) | 110 mcg | 28% |
| Sisinimo | 97 mcg | 24% |
| Digir (hadhuudh) | 90 mcg | 23% |
| Lentils (hadhuudh) | 90 mcg | 23% |
| Avokado | 89 mcg | 22% |
| Dharka (cagaarka) | 80 mcg | 20% |
| Spinach (cagaarka) | 80 mcg | 20% |
| kaabash | 79 mcg | 20% |
| Buunshaha qamadiga | 79 mcg | 20% |
| walnut | 77 mcg | 19% |
| Basil (cagaar) | 68 mcg | 17% |
| Hazelnuts | 68 mcg | 17% |
| broccoli | 63 ICG | 16% |
| Cilantro (cagaar) | 62 mcg | 16% |
| Jiis “Camembert” | 62 mcg | 16% |
| Bur saliid dhan | 55 mcg | 14% |
| Rye (hadhuudh) | 55 mcg | 14% |
| Budada buckwheat | 54 mcg | 14% |
| Basbaas macaan (Bulgaariya) | 53 mcg | 13% |
| Oran buro | 52 mcg | 13% |
| Maqaarka madow ee Caviar | 51 mcg | 13% |
| Pistachios | 51 mcg | 13% |
| Caviar caviar cas | 50 mcg | 13% |
| Rye bur | 50 mcg | 13% |
| Rooti dhan oo qamadi ah | 50 mcg | 13% |
| Salad (cagaarka) | 48 mcg | 12% |
| Galley macaan | 46 mcg | 12% |
| Qamadiga (hadhuudh, darajo adag) | 46 mcg | 12% |
| Cambaha | 43 mcg | 11% |
| Xabuubleyda qamadiga | 40 mg | 10% |
| Xasaasiyad masar la shiiday (la safeeyey) | 40 mg | 10% |
| yicibta | 40 mg | 10% |
| Waraaqda Daqiiqda | 40 mg | 10% |
| Farmaajo 2% | 40 mg | 10% |
| Caano 5% | 40 mg | 10% |
| Caano | 40 mg | 10% |
| Shaciir (badar) | 40 mg | 10% |
Eeg liiska alaabta oo dhan
| Jiis "Roquefort" 50% | 39 mcg | 10% |
| Bur qamadiga fasalka 2aad | 38.4 µg | 10% |
| Garnet | 38 mcg | 10% |
| Boqoshaada Oyster | 38 mcg | 10% |
| Qamadiga (hadhuudh, noocyo jilicsan) | 37.5 mcg | 9% |
| Digirta (digiraha) | 36 mg | 9% |
| Bur qamadi ah oo ah 1 darajo | 35.5 µg | 9% |
| Dareen galley ah oo la beeray | 35 µg | 9% |
| Bariis (badar) | 35 µg | 9% |
| Jiis 18% (geesinimo leh) | 35 µg | 9% |
| Jiis aqal 9% (geesinimo leh) | 35 µg | 9% |
| Pine nuts | 34 mcg | 9% |
| Buckwheat (dhulka hoostiisa) | 32 mcg | 8% |
| Cunto shaciir | 32 mcg | 8% |
| Farmaajo farmaajo | 32 mcg | 8% |
| sprouts Brussels | 31 mcg | 8% |
| Orange | 30 µg | 8% |
| Budada caanaha 25% | 30 µg | 8% |
| cabitaan liin | 30 µg | 8% |
| Qamadiga rootiga (bur dhan) | 30 µg | 8% |
| Muraayadaha indhaha | 29 mcg | 7% |
| Rooti Borodino | 29 mcg | 7% |
| Riga Riga | 29 mcg | 7% |
| Buckwheat (hadhuudh) | 28 mcg | 7% |
| Burka | 27.1 mcg | 7% |
| Caleemaha Dandelion (cagaarka) | 27 mcg | 7% |
| Miro (hadhuudh) | 27 mcg | 7% |
| Dill (cagaarka) | 27 mcg | 7% |
| Rootiga qamadiga (bur daqiiqada 1aad) | 27 mcg | 7% |
| Caano duug ah | 26 mcg | 7% |
| likaha | 25 mcg | 6% |
| BlackBerry | 25 mcg | 6% |
| Cashews | 25 mcg | 6% |
| Kiwi | 25 mcg | 6% |
| Salmon Atlantic (kalluunka salmon) | 25 mcg | 6% |
| Radishes | 25 mcg | 6% |
| strawberries | 24 µg | 6% |
| Tijaabi luul | 24 µg | 6% |
| Gawsoorka | 23 mcg | 6% |
| semolina | 23 mcg | 6% |
| Jiis “Ruush” 50% | 23 mcg | 6% |
| feijoa | 23 mcg | 6% |
| Jajabka geedka "Hercules" | 23 mcg | 6% |
| Rooti qamadi ah (oo laga sameeyay bur V / s) | 22.5 mcg | 6% |
| Ukunta ukunta | 22.4 mcg | 6% |
| kaabash | 22 mcg | 6% |
| qaraha | 21 mcg | 5% |
| Raspberry | 21 mcg | 5% |
| Celery (cagaar) | 21 mcg | 5% |
| Jiis Gouda | 21 mcg | 5% |
| Banana | 20 mg | 5% |
| Digir cagaaran (cusub) | 20 mg | 5% |
| Macaroni laga bilaabo burka 1 darajo | 20 mg | 5% |
| Baastada laga sameeyay burka V / s | 20 mg | 5% |
| Bur bur ah (boorash) | 20 mg | 5% |
| Caleemaha galleyda | 19 µg | 5% |
| Bariis | 19 µg | 5% |
| sudak | 19 µg | 5% |
| Eggplant | 18.5 µg | 5% |
| Kaabashka savoy | 18.5 µg | 5% |
| Basasha cagaaran (qalinka) | 18 mcg | 5% |
| Xaydha dufanka leh | 18 mcg | 5% |
Waxa ku jira fiitamiin B9 ee ku jira caanaha iyo waxyaalaha ukunta:
| magaca Product | Faytamiin B9 100g | Boqolkiiba baahida maalinlaha ah |
| Ukunta ukunta | 22.4 mcg | 6% |
| 1% caano fadhi | 7.8 µg | 2% |
| Kefir 2.5% | 7.8 µg | 2% |
| Kefir 3.2% | 7.8 µg | 2% |
| Kefir dufan yar | 7.8 µg | 2% |
| Cufka curdku waa 16.5% dufan | 5 µg | 1% |
| Caanaha 1,5% | 5 µg | 1% |
| Caanaha 2,5% | 5 µg | 1% |
| Caanaha 3.2% | 5 µg | 1% |
| Caanaha 3,5% | 5 µg | 1% |
| Budada caanaha 25% | 30 µg | 8% |
| Caano duug ah | 26 mcg | 7% |
| Jalaatada sundae | 5 µg | 1% |
| Yoogurt 2.5% of | 7.4 µg | 2% |
| Kareemka 10% | 10 µg | 3% |
| Kareemka 20% | 7.5 mcg | 2% |
| Kareemka 25% | 2.2 mcg | 1% |
| Kareemka 8% | 10 µg | 3% |
| Budada kareemka 42% | 5 µg | 1% |
| Labeen dhanaan 20% | 8.5 mcg | 2% |
| Labeen dhanaan 30% | 8.5 mcg | 2% |
| Jiis “Gollandskiy” 45% | 11 mcg | 3% |
| Jiis “Camembert” | 62 mcg | 16% |
| Jiis Parmesan | 7 mcg | 2% |
| Jiis "Roquefort" 50% | 39 mcg | 10% |
| Jiis “Ruush” 50% | 23 mcg | 6% |
| Farmaajo farmaajo | 32 mcg | 8% |
| Jiis Cheddar 50% | 16 mg | 4% |
| Jiis Swiss 50% | 10 µg | 3% |
| Jiis Gouda | 21 mcg | 5% |
| Jiis “Ruush” | 14 mcg | 4% |
| Jiis 18% (geesinimo leh) | 35 µg | 9% |
| Farmaajo 2% | 40 mg | 10% |
| Caano 5% | 40 mg | 10% |
| Jiis aqal 9% (geesinimo leh) | 35 µg | 9% |
| Caano | 40 mg | 10% |
| Budada ukunta | 8 mcg | 2% |
| Ukunta digaagga | 7 mcg | 2% |
| Ukun digaagduur | 5.6 µg | 1% |
Faytamiin B9 oo ku jira hilibka, kalluunka iyo cuntada badda:
| magaca Product | Faytamiin B9 100g | Boqolkiiba baahida maalinlaha ah |
| salmon | 7 mcg | 2% |
| Caviar caviar cas | 50 mcg | 13% |
| Maqaarka madow ee Caviar | 51 mcg | 13% |
| Squid | 11 mcg | 3% |
| Ubax | 6 mcg | 2% |
| Saaxiib | 15.1 µg | 4% |
| haley | 13 mcg | 3% |
| Salmon Atlantic (kalluunka salmon) | 25 mcg | 6% |
| Pollock | 5 µg | 1% |
| capelin | 17 mcg | 4% |
| Hilibka (wan) | 5.1 µg | 1% |
| Hilibka (hilibka lo'da) | 8.4 µg | 2% |
| Hilibka (Turkiga) | 9.6 µg | 2% |
| Hilibka (digaag) | 4.3 mcg | 1% |
| Hilibka (dufanka doofaarka) | 3.1 mcg | 1% |
| Hilibka (hilibka doofaarka) | 4.1 mcg | 1% |
| Hilibka (digaagga broiler) | 3.3 mcg | 1% |
| Kooxo | 7.1 µg | 2% |
| Beerka cod (cuntada qasacadaysan) | 110 mcg | 28% |
| Xaydha dufanka leh | 18 mcg | 5% |
| Xayiraad caato ah | 10 µg | 3% |
| Mackerel | 9 mcg | 2% |
| Mackerel | 10 µg | 3% |
| sudak | 19 µg | 5% |
| Xeer | 11 mcg | 3% |
| tuna | 6 mcg | 2% |
| Buufinno saliid ah (qasacadaysan) | 15.5 µg | 4% |
| Pike | 8.8 mcg | 2% |
Faytamiin B9 oo ku jira badarka, badeecooyinka badarka iyo hilibka:
| magaca Product | Faytamiin B9 100g | Boqolkiiba baahida maalinlaha ah |
| Digir (duqeyn) | 16 mg | 4% |
| Digir cagaaran (cusub) | 20 mg | 5% |
| Buckwheat (hadhuudh) | 28 mcg | 7% |
| Boorsada Buckwheat (laga bilaabo badarka, dhulka hoostiisa) | 11 mcg | 3% |
| Buckwheat (dhulka hoostiisa) | 32 mcg | 8% |
| Caleemaha galleyda | 19 µg | 5% |
| semolina | 23 mcg | 6% |
| Muraayadaha indhaha | 29 mcg | 7% |
| Tijaabi luul | 24 µg | 6% |
| Xabuubleyda qamadiga | 40 mg | 10% |
| Xasaasiyad masar la shiiday (la safeeyey) | 40 mg | 10% |
| Bariis | 19 µg | 5% |
| Cunto shaciir | 32 mcg | 8% |
| Galley macaan | 46 mcg | 12% |
| Macaroni laga bilaabo burka 1 darajo | 20 mg | 5% |
| Baastada laga sameeyay burka V / s | 20 mg | 5% |
| Budada buckwheat | 54 mcg | 14% |
| Bur bur ah (boorash) | 20 mg | 5% |
| Bur qamadi ah oo ah 1 darajo | 35.5 µg | 9% |
| Bur qamadiga fasalka 2aad | 38.4 µg | 10% |
| Burka | 27.1 mcg | 7% |
| Waraaqda Daqiiqda | 40 mg | 10% |
| Rye bur | 50 mcg | 13% |
| Bur saliid dhan | 55 mcg | 14% |
| Dareen galley ah oo la beeray | 35 µg | 9% |
| Miro (hadhuudh) | 27 mcg | 7% |
| Oran buro | 52 mcg | 13% |
| Buunshaha qamadiga | 79 mcg | 20% |
| Qamadiga (hadhuudh, noocyo jilicsan) | 37.5 mcg | 9% |
| Qamadiga (hadhuudh, darajo adag) | 46 mcg | 12% |
| Bariis (badar) | 35 µg | 9% |
| Rye (hadhuudh) | 55 mcg | 14% |
| Soybean (hadhuudh) | 200 mcg | 50% |
| Digir (hadhuudh) | 90 mcg | 23% |
| Digirta (digiraha) | 36 mg | 9% |
| Rooti Borodino | 29 mcg | 7% |
| Rootiga qamadiga (bur daqiiqada 1aad) | 27 mcg | 7% |
| Rooti qamadi ah (oo laga sameeyay bur V / s) | 22.5 mcg | 6% |
| Qamadiga rootiga (bur dhan) | 30 µg | 8% |
| Riga Riga | 29 mcg | 7% |
| Rooti dhan oo qamadi ah | 50 mcg | 13% |
| Jajabka geedka "Hercules" | 23 mcg | 6% |
| Lentils (hadhuudh) | 90 mcg | 23% |
| Shaciir (badar) | 40 mg | 10% |
Fiitamiin B9 oo ku jira lowska iyo iniinyaha:
| magaca Product | Faytamiin B9 100g | Boqolkiiba baahida maalinlaha ah |
| lawska | 240 mcg | 60% |
| walnut | 77 mcg | 19% |
| Acorns, la qalajiyey | 115 mcg | 29% |
| Pine nuts | 34 mcg | 9% |
| Cashews | 25 mcg | 6% |
| Sisinimo | 97 mcg | 24% |
| yicibta | 40 mg | 10% |
| Abuurka gabbaldayaha (abuurka gabbaldayaha) | 227 µg | 57% |
| Pistachios | 51 mcg | 13% |
| Hazelnuts | 68 mcg | 17% |
Faytamiin B9 oo ku jira miraha, khudaarta, miraha la qalajiyey:
| magaca Product | Faytamiin B9 100g | Boqolkiiba baahida maalinlaha ah |
| Khamriga | 9 mcg | 2% |
| Avokado | 89 mcg | 22% |
| Quince | 3 mg | 1% |
| Orange | 30 µg | 8% |
| Qaraha | 3 mg | 1% |
| Basil (cagaar) | 68 mcg | 17% |
| Eggplant | 18.5 µg | 5% |
| Banana | 20 mg | 5% |
| Rutabaga | 5 µg | 1% |
| Canab | 4 mcg | 1% |
| cherry | 4 mcg | 1% |
| blåbær | 6 mcg | 2% |
| Garnet | 38 mcg | 10% |
| bambeelmo | 12 mcg | 3% |
| ku'saabsan | 7 mcg | 2% |
| qaraha | 21 mcg | 5% |
| BlackBerry | 25 mcg | 6% |
| strawberries | 24 µg | 6% |
| Chamaenerion angustifolium (cagaar) | 112 mcg | 28% |
| Sanjabiil (xidid) | 11 mcg | 3% |
| Zucchini | 14 mcg | 4% |
| kaabash | 22 mcg | 6% |
| broccoli | 63 ICG | 16% |
| sprouts Brussels | 31 mcg | 8% |
| Kaabash, casaan, | 17 mcg | 4% |
| kaabash | 79 mcg | 20% |
| Kaabashka savoy | 18.5 µg | 5% |
| Gawsoorka | 23 mcg | 6% |
| Baradhadu | 8 mcg | 2% |
| Kiwi | 25 mcg | 6% |
| Cilantro (cagaar) | 62 mcg | 16% |
| Dharka (cagaarka) | 80 mcg | 20% |
| Gooseberry | 6 mcg | 2% |
| Lemon | 11 mcg | 3% |
| Caleemaha Dandelion (cagaarka) | 27 mcg | 7% |
| Burdock (xidid) | 23 mcg | 6% |
| Basasha cagaaran (qalinka) | 18 mcg | 5% |
| basasha | 9 mcg | 2% |
| Raspberry | 21 mcg | 5% |
| Cambaha | 43 mcg | 11% |
| Mandarin | 16 mg | 4% |
| Cigweed cad (cagaar) | 30 µg | 8% |
| Karootada | 9 mcg | 2% |
| Nectarine | 5 µg | 1% |
| Cucumber | 4 mcg | 1% |
| Basbaas macaan (Bulgaariya) | 53 mcg | 13% |
| Biij | 4 mcg | 1% |
| Dhir (cagaar) | 110 mcg | 28% |
| Yaanyo (yaanyo) | 11 mcg | 3% |
| Rhubarb (cagaarka) | 15 µg | 4% |
| Radishes | 25 mcg | 6% |
| Salad (cagaarka) | 48 mcg | 12% |
| Bees | 13 mcg | 3% |
| Celery (cagaar) | 21 mcg | 5% |
| Celery (xididka) | 8 mcg | 2% |
| Daadi | 5 µg | 1% |
| Currants cad | 8 mcg | 2% |
| Currants cas | 8 mcg | 2% |
| Bocor | 14 mcg | 4% |
| Dill (cagaarka) | 27 mcg | 7% |
| feijoa | 23 mcg | 6% |
| Persimmon | 8 mcg | 2% |
| plums | 4 mcg | 1% |
| Garlic | 3 mg | 1% |
| Spinach (cagaarka) | 80 mcg | 20% |
| tufaax | 3 mg | 1% |
Faytamiin B9 ee boqoshaada:
| magaca Product | Faytamiin B9 100g | Boqolkiiba baahida maalinlaha ah |
| Boqoshaada Oyster | 38 mcg | 10% |
| Morel likaha | 9 mcg | 2% |
| Boqosha cad | 17 mcg | 4% |
| Boqoshaada cad, la qalajiyey | 140 mcg | 35% |
| likaha | 25 mcg | 6% |
| Shiitake boqoshaada | 13 mcg | 3% |