Vitamini B4 i meaai (laulau)

I totonu o nei laulau o loʻo faʻaaogaina e le averesi o manaʻoga i aso taitasi mo vitamini B4, e 500 mg. o le Column "Pasene o mea e manaʻomia i aso taʻitasi" o loʻo faʻaalia ai le pasene o le 100 kalama o le oloa e faʻamalieina ai manaʻoga o tagata i aso taʻitasi mo vitamini B4 (le choline).


TAIMI TELE I VITAMIN B4:

igoa oloaVitamini B4 ile 100gLe pasene ole manaʻoga ile aso
efuefu fuamoa900 mg180%
Fuamoa fuamoa800 mg160%
Quail fuamoa507 mg101%
Soybean (saito)270 mg54%
Moa fuamoa251 mg50%
Aano (Turki)139 mg28%
Kulimi oʻona 20%124 mg25%
Kulimi oʻona 30%124 mg25%
Meat (moa moa)118 mg24%
Susu susu110 mg22%
Oati (saito)110 mg22%
Pale (saito)110 mg22%
sāmani94.6 mg19%
Eyeglasses94 mg19%
Saito (saito, vasega malo)94 mg19%
Fuafua saito90 mg18%
Meat (tamai mamoe)90 mg18%
Saito (saito, ituaiga vaivai)90 mg18%
Falaoa falaoamata vasega lua86 mg17%
Araisa (saito)85 mg17%
Susu susu 25%81 mg16%
Falaisa pepa puipui80 mg16%
Rice78 mg16%
Falaoamata saito o le 1 vasega76 mg15%
Meat (moa)76 mg15%
Meat (aano o puaa)75 mg15%
Foa saito74.4 mg15%
Meat (povi)70 mg14%
Herring paee65 mg13%
Pine pine55.8 mg11%
Sunflower fatu (sunflower fatu)55.1 mg11%
Falaoamata falaoa54.2 mg11%
Peanuti52.5 mg11%
Macaroni mai le falaoamata o le 1 vasega52.5 mg11%
Pasta mai le falaoamata V / s52.5 mg11%
Amene52.1 mg10%
Le falaoamata52 mg10%
Lanu lanumeamata (fou)50 mg10%

Vaʻai atoa lisi oloa

Kulimi 20%47.6 mg10%
Cheese 18% (lotoa)46.7 mg9%
Vai sisi 9% (lotoa)46.7 mg9%
Hazelnuts45.6 mg9%
Falufaila45.2 mg9%
1% yogurt43 mg9%
Kefir 2.5%43 mg9%
Kefir 3.2%43 mg9%
Low-gaʻo kefir43 mg9%
Yogurt 2.5% o43 mg9%
Iokutu 1.5%40 mg8%
Iokutu 3,2%40 mg8%
Taʻi 5%40 mg8%
Kulimi 25%39.3 mg8%
Porotini fuamoa39 mg8%
Susu Acidophilus 1%38 mg8%
Acidophilus 3,2%38 mg8%
Acidophilus i le 3.2% suamalie38 mg8%
Acidophilus maualalo gaʻo38 mg8%
Laʻau Dandelion (greens)35.3 mg7%
Oat bran32.2 mg6%
Susu faʻapipiina ma suka 8,5%30 mg6%
Sina (aa)28.8 mg6%
O le tele o curd o 16.5% gaʻo23.6 mg5%
Susu 1,5%23.6 mg5%
Susu 2,5%23.6 mg5%
Susu 3.2%23.6 mg5%
Susu 3,5%23.6 mg5%
Kulimi efuefu 42%23.6 mg5%
Koumiss (mai le susu o Mare)23.5 mg5%
Ata23.2 mg5%

Vitamini B4 e maua i oloa susu ma fuamoa:

igoa oloaVitamini B4 ile 100gLe pasene ole manaʻoga ile aso
Susu Acidophilus 1%38 mg8%
Acidophilus 3,2%38 mg8%
Acidophilus i le 3.2% suamalie38 mg8%
Acidophilus maualalo gaʻo38 mg8%
Porotini fuamoa39 mg8%
Fuamoa fuamoa800 mg160%
Iokutu 1.5%40 mg8%
Iokutu 3,2%40 mg8%
1% yogurt43 mg9%
Kefir 2.5%43 mg9%
Kefir 3.2%43 mg9%
Low-gaʻo kefir43 mg9%
Koumiss (mai le susu o Mare)23.5 mg5%
O le tele o curd o 16.5% gaʻo23.6 mg5%
Susu 1,5%23.6 mg5%
Susu 2,5%23.6 mg5%
Susu 3.2%23.6 mg5%
Susu 3,5%23.6 mg5%
Susu susu16 mg3%
Susu faʻapipiina ma suka 8,5%30 mg6%
Susu susu 25%81 mg16%
Susu susu110 mg22%
Aisa kulimi aisa9.1 mg2%
Yogurt 2.5% o43 mg9%
Kulimi 20%47.6 mg10%
Kulimi 25%39.3 mg8%
Kulimi efuefu 42%23.6 mg5%
Kulimi oʻona 20%124 mg25%
Kulimi oʻona 30%124 mg25%
Sisi Parmesan15.4 mg3%
Gouda sisi15.4 mg3%
Cheese 18% (lotoa)46.7 mg9%
Taʻi 5%40 mg8%
Vai sisi 9% (lotoa)46.7 mg9%
efuefu fuamoa900 mg180%
Moa fuamoa251 mg50%
Quail fuamoa507 mg101%

Vitamini B4 i i'a ma i'a:

igoa oloaVitamini B4 ile 100gLe pasene ole manaʻoga ile aso
sāmani94.6 mg19%
Herring paee65 mg13%

Vitamini B4 i cereals, cereal products and pulses:

igoa oloaVitamini B4 ile 100gLe pasene ole manaʻoga ile aso
Lanu lanumeamata (fou)50 mg10%
Eyeglasses94 mg19%
Fuafua saito90 mg18%
Rice78 mg16%
Macaroni mai le falaoamata o le 1 vasega52.5 mg11%
Pasta mai le falaoamata V / s52.5 mg11%
Falaoamata falaoa54.2 mg11%
Falaoamata saito o le 1 vasega76 mg15%
Falaoa falaoamata vasega lua86 mg17%
Le falaoamata52 mg10%
Falaisa pepa puipui80 mg16%
Oati (saito)110 mg22%
Oat bran32.2 mg6%
Foa saito74.4 mg15%
Saito (saito, ituaiga vaivai)90 mg18%
Saito (saito, vasega malo)94 mg19%
Araisa (saito)85 mg17%
Soybean (saito)270 mg54%
Pale (saito)110 mg22%

Vitamini B4 i nati ma fatu:

igoa oloaVitamini B4 ile 100gLe pasene ole manaʻoga ile aso
Peanuti52.5 mg11%
Pine pine55.8 mg11%
Amene52.1 mg10%
Sunflower fatu (sunflower fatu)55.1 mg11%
Hazelnuts45.6 mg9%

Vitamini B4 i fualaʻau, fualaʻau, fualaʻau mamago:

igoa oloaVitamini B4 ile 100gLe pasene ole manaʻoga ile aso
avoka14.2 mg3%
Basil (lanumeamata)11.4 mg2%
Sina (aa)28.8 mg6%
kapisi10.7 mg2%
kapisi7.6 mg2%
Falufaila45.2 mg9%
Cilantro (lanumeamata)12.8 mg3%
Cress (meamata)19.5 mg4%
Laʻau Dandelion (greens)35.3 mg7%
Aniani lanumeamata (le peni)4.6 mg1%
Kukama6 mg1%
Pepa suamalie (Bulgarian)7.7 mg2%
Pasili (lanumeamata)12.8 mg3%
Tato (tamato)6.7 mg1%
Sālaki (greens)13.4 mg3%
Seleri (aʻa)9 mg2%
plums10.1 mg2%
Ata23.2 mg5%
Mafia (greens)18 mg4%

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