I le lisi o fualaau faisua ma fualaʻau na faʻaopoopoina foi vine, fualaau mamago ma laulaau lanumeamata.
I luga o le laulau, o tau faʻamaonia e sili atu i le averesi o aso taʻitasi i le vitamini. Lolomiina fa'ailoga taua e amata mai i le 50% i le 100% o le tau o aso ta'itasi o le vaitamini.
Lisi o vitamini i fualaau faisua ma fualaau aina:
igoa oloa | vitamini A | vitamini B1 | vitamini B2 | vitamini C | vitamini E | Vitamini PP |
Apricot | 267 mcg | 0.03 mg | 0.06 mg | 10 mg | 1.1 mg | 0.8 mg |
avoka | 7 mcg | 0.06 mg | 0.13 mg | 10 mg | 0 mg | 1.7 mg |
Quince | 167 mcg | 0.02 mg | 0.04 mg | 23 mg | 0.4 mg | 0.2 mg |
pulumu | 27 mcg | 0.02 mg | 0.03 mg | 13 mg | 0.3 mg | 0.5 mg |
fala 'aina | 7 mcg | 0.08 mg | 0.03 mg | 20 mg | 0.1 mg | 0.3 mg |
Lanu moli | 8 mcg | 0.04 mg | 0.03 mg | 60 mg | 0.2 mg | 0.3 mg |
Paloni | 17 mcg | 0.04 mg | 0.06 mg | 7 mg | 0.1 mg | 0.3 mg |
Basil (lanumeamata) | 264 mcg | 0.03 mg | 0.08 mg | 18 mg | 0.8 mg | 0.9 mg |
Eggplant | 3 mg | 0.04 mg | 0.05 mg | 5 mg | 0.1 mg | 0.8 mg |
faʻi | 20 mg | 0.04 mg | 0.05 mg | 10 mg | 0.4 mg | 0.9 mg |
Cranberries | 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 |
Vine | 5 .g | 0.05 mg | 0.02 mg | 6 mg | 0.4 mg | 0.3 mg |
sieri | 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 |
minerale silikone | 5 .g | 0.04 mg | 0.01 mg | 4 mg | 0.4 mg | 0.5 mg |
kerapeferuta | 3 mg | 0.05 mg | 0.03 mg | 45 mg | 0.3 mg | 0.3 mg |
pea | 2 mg | 0.02 mg | 0.03 mg | 5 mg | 0.4 mg | 0.2 mg |
Faʻaoga | 2 mg | 0.37 mg | 0.2 mg | 19.7 mg | 0 mg | 1.1 mg |
meleni | 67 mcg | 0.04 mg | 0.04 mg | 20 mg | 0.1 mg | 0.5 mg |
pilekipeli | 17 mcg | 0.01 mg | 0.05 mg | 15 mg | 1.2 mg | 0.6 mg |
sitolōperi | 5 .g | 0.03 mg | 0.05 mg | 60 mg | 0.5 mg | 0.4 mg |
vine | 6 mcg | 0.15 mg | 0.08 mg | 0 mg | 0.5 mg | 0.6 mg |
Sina (aa) | 0 mcg | 0.02 mg | 0.03 mg | 5 mg | 0.3 mg | 0.7 mg |
Fua | 13 mcg | 0.07 mg | 0.09 mg | 0 mg | 0.3 mg | 1.2 mg |
zucchini | 5 .g | 0.03 mg | 0.03 mg | 15 mg | 0.1 mg | 0.7 mg |
kapisi | 3 mg | 0.03 mg | 0.04 mg | 45 mg | 0.1 mg | 0.9 mg |
Broccoli | 386 mcg | 0.07 mg | 0.12 mg | 0.8 mg | 1.1 mg | |
tātupu Brussels | 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 |
Kapisi, mumu, | 17 mcg | 0.05 mg | 0.05 mg | 60 mg | 0.1 mg | 0.5 mg |
kapisi | 16 mg | 0.04 mg | 0.05 mg | 27 mg | 0.1 mg | 0.6 mg |
Kapisi Savoy | 3 mg | 0.04 mg | 0.05 mg | 5 mg | 0 mg | 0.8 mg |
Falufaila | 3 mg | 0.1 mg | 0.1 mg | 0.2 mg | 1 mg | |
Potatoes | 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 (lanumeamata) | 337 .g | 0.07 mg | 0.16 mg | 27 mg | 2.5 mg | 1.1 mg |
Tipi | 0 mcg | 0.02 mg | 0.02 mg | 15 mg | 1 mg | 0.3 mg |
Cress (meamata) | 346 .g | 0.08 mg | 0.26 mg | 69 mg | 0.7 mg | 1 mg |
Kusi kusi | 33 mcg | 0.01 mg | 0.02 mg | 30 mg | 0.5 mg | 0.4 mg |
Apricots mago | 583 .g | 0.1 mg | 0.2 mg | 4 mg | 5.5 mg | 3.9 mg |
tīpolo patupatu | 2 mg | 0.04 mg | 0.02 mg | 40 mg | 0.2 mg | 0.2 mg |
Laʻau Dandelion (greens) | 508 .g | 0.19 mg | 0.26 mg | 35 mg | 3.4 mg | 0.8 mg |
Burdock (aʻa) | 0 mcg | 0.01 mg | 0.03 mg | 3 mg | 0.4 mg | 0.3 mg |
Aniani lanumeamata (le peni) | 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 |
Onion | 0 mcg | 0.05 mg | 0.02 mg | 10 mg | 0.2 mg | 0.5 mg |
Fugalaau | 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 |
Mandarin | 7 mcg | 0.08 mg | 0.03 mg | 38 mg | 0.1 mg | 0.3 mg |
Pigweed papaʻe (lanumeamata) | 580 mcg | 0.16 mg | 0.44 mg | 0 mg | 1.2 mg | |
Kāreti | 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 |
Vaeluaga | 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 |
Sami buckthorn | 250 mcg | 0.03 mg | 0.05 mg | 5 mg | 0.5 mg | |
Kukama | 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 |
Mamao | 181 mcg | 0.02 mg | 0.21 mg | 26.6 mg | 0 mg | 4.9 mg |
Pepa suamalie (Bulgarian) | 250 mcg | 0.08 mg | 0.09 mg | 0.7 mg | 1 mg | |
pīsi | 83 mcg | 0.04 mg | 0.08 mg | 10 mg | 1.1 mg | 0.8 mg |
Pasili (lanumeamata) | 950 mcg | 0.05 mg | 0.05 mg | 1.8 mg | 1.6 mg | |
Foaʻi | 0 mcg | 0.03 mg | 0.03 mg | 61 mg | 0 mg | 0.2 mg |
Tato (tamato) | 133 mcg | 0.06 mg | 0.04 mg | 25 mg | 0.7 mg | 0.7 mg |
Rhubarb (meamata) | 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 |
Tasi | 17 mcg | 0.05 mg | 0.04 mg | 20 mg | 0.1 mg | 1.1 mg |
Rowan mumu | 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 |
Sālaki (greens) | 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 |
Seleri (lanumeamata) | 750 mcg | 0.02 mg | 0.1 mg | 38 mg | 0.5 mg | 0.5 mg |
Seleri (aʻa) | 3 mg | 0.03 mg | 0.06 mg | 8 mg | 0.5 mg | 1.2 mg |
Faʻamalolo | 17 mcg | 0.06 mg | 0.04 mg | 10 mg | 0.6 mg | 0.7 mg |
Paʻu papaʻe | 7 mcg | 0.01 mg | 0.02 mg | 40 mg | 0.3 mg | 0.3 mg |
Currants mumu | 33 mcg | 0.01 mg | 0.03 mg | 25 mg | 0.5 mg | 0.3 mg |
Currants uliuli | 17 mcg | 0.03 mg | 0.04 mg | 0.7 mg | 0.4 mg | |
Asparagus (lanumeamata) | 83 mcg | 0.1 mg | 0.1 mg | 20 mg | 0.5 mg | 1.4 mg |
Ierusalema artichoke | 2 mg | 0.07 mg | 0.06 mg | 6 mg | 0.2 mg | 1.6 mg |
Paʻu | 250 mcg | 0.05 mg | 0.06 mg | 8 mg | 0.4 mg | 0.7 mg |
Aneto (greens) | 750 mcg | 0.03 mg | 0.1 mg | 1.7 mg | 1.4 mg | |
feijoa | 0 mcg | 0.01 mg | 0.02 mg | 33 mg | 0.2 mg | 0.3 mg |
aso | 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 |
sieri | 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 |
plums | 10 .g | 0.02 mg | 0.1 mg | 3 mg | 1.8 mg | 1.7 mg |
Ata | 0 mcg | 0.08 mg | 0.08 mg | 10 mg | 0.3 mg | 2.8 mg |
Polo | 434 .g | 0.05 mg | 0.13 mg | 1.7 mg | 0.7 mg | |
Mafia (greens) | 750 mcg | 0.1 mg | 0.25 mg | 55 mg | 2.5 mg | 1.2 mg |
Sorrel (lanu meamata) | 417 .g | 0.19 mg | 0.1 mg | 43 mg | 2 mg | 0.6 mg |
apu | 5 .g | 0.03 mg | 0.02 mg | 10 mg | 0.2 mg | 0.4 mg |
E pei ona faʻaalia i le laulau, o le tele o fualaau 'aina, fualaau faisua ma vine o loʻo iai vitamini C ma A (i le beta carotene). E mafai ona faitau atili faʻamatalaga e uiga i vitamini taʻitasi, masani o le taumafaina, ma mea o loʻo i totonu o oloa eseese: vitamini a, vitamini C, vitamini B1, vitamini B2, vitamini E.