Köögi- ja puuviljade nimekirja lisati ka marjad, kuivatatud puuviljad ja lehtköögiviljad.
Tabelis on esile tõstetud väärtused, mis ületavad vitamiini keskmist päevamäära. Allajoonitud esiletõstetud väärtused vahemikus 50% kuni 100% vitamiini päevasest väärtusest.
Vitamiinide tabel köögiviljades ja puuviljades:
Toote nimi | A-vitamiini | Vitamiin B1 | Vitamiin B2 | Vitamiin C | E-vitamiin | PP-vitamiin |
Aprikoos | 267 mcg | 0.03 mg | 0.06 mg | 10 mg | 1.1 mg | 0.8 mg |
avokaado | 7 mcg | 0.06 mg | 0.13 mg | 10 mg | 0 mg | 1.7 mg |
Kudoonia | 167 mcg | 0.02 mg | 0.04 mg | 23 mg | 0.4 mg | 0.2 mg |
Ploom | 27 mcg | 0.02 mg | 0.03 mg | 13 mg | 0.3 mg | 0.5 mg |
Ananass | 7 mcg | 0.08 mg | 0.03 mg | 20 mg | 0.1 mg | 0.3 mg |
oranž | 8 mcg | 0.04 mg | 0.03 mg | 60 mg | 0.2 mg | 0.3 mg |
Arbuus | 17 mcg | 0.04 mg | 0.06 mg | 7 mg | 0.1 mg | 0.3 mg |
Basiilik (roheline) | 264 mcg | 0.03 mg | 0.08 mg | 18 mg | 0.8 mg | 0.9 mg |
Baklazaan | 3 mg | 0.04 mg | 0.05 mg | 5 mg | 0.1 mg | 0.8 mg |
Banana | 20 mg | 0.04 mg | 0.05 mg | 10 mg | 0.4 mg | 0.9 mg |
Jõhvikad | 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 |
Viinamarjad | 5 μg | 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 |
mustikad | 0 mcg | 0.01 mg | 0.02 mg | 20 mg | 1.4 mg | 0.4 mg |
Granaat | 5 μg | 0.04 mg | 0.01 mg | 4 mg | 0.4 mg | 0.5 mg |
Greip | 3 mg | 0.05 mg | 0.03 mg | 45 mg | 0.3 mg | 0.3 mg |
pirn | 2 mg | 0.02 mg | 0.03 mg | 5 mg | 0.4 mg | 0.2 mg |
Durian | 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 |
Maasikad | 5 μg | 0.03 mg | 0.05 mg | 60 mg | 0.5 mg | 0.4 mg |
viinamarjad | 6 mcg | 0.15 mg | 0.08 mg | 0 mg | 0.5 mg | 0.6 mg |
Ingverijuur) | 0 mcg | 0.02 mg | 0.03 mg | 5 mg | 0.3 mg | 0.7 mg |
viigimarjad | 13 mcg | 0.07 mg | 0.09 mg | 0 mg | 0.3 mg | 1.2 mg |
zucchini | 5 μg | 0.03 mg | 0.03 mg | 15 mg | 0.1 mg | 0.7 mg |
Kapsas | 3 mg | 0.03 mg | 0.04 mg | 45 mg | 0.1 mg | 0.9 mg |
brokoli | 386 mcg | 0.07 mg | 0.12 mg | 0.8 mg | 1.1 mg | |
Brüsseli kapsas | 50 mcg | 0.1 mg | 0.2 mg | 1 mg | 1.5 mg | |
Hapukapsas | 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 |
Kapsas, punane, | 17 mcg | 0.05 mg | 0.05 mg | 60 mg | 0.1 mg | 0.5 mg |
Kapsas | 16 mg | 0.04 mg | 0.05 mg | 27 mg | 0.1 mg | 0.6 mg |
Savoia kapsad | 3 mg | 0.04 mg | 0.05 mg | 5 mg | 0 mg | 0.8 mg |
Lillkapsas | 3 mg | 0.1 mg | 0.1 mg | 0.2 mg | 1 mg | |
Kartul | 3 mg | 0.12 mg | 0.07 mg | 20 mg | 0.1 mg | 1.8 mg |
kiivi | 15 μg | 0.02 mg | 0.04 mg | 0.3 mg | 0.5 mg | |
Cilantro (roheline) | 337 μg | 0.07 mg | 0.16 mg | 27 mg | 2.5 mg | 1.1 mg |
Jõhvikas | 0 mcg | 0.02 mg | 0.02 mg | 15 mg | 1 mg | 0.3 mg |
Kress (rohelised) | 346 μg | 0.08 mg | 0.26 mg | 69 mg | 0.7 mg | 1 mg |
Karusmari | 33 mcg | 0.01 mg | 0.02 mg | 30 mg | 0.5 mg | 0.4 mg |
Kuivatatud aprikoosid | 583 μg | 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 |
Võilille lehed (rohelised) | 508 μg | 0.19 mg | 0.26 mg | 35 mg | 3.4 mg | 0.8 mg |
Takjas (juur) | 0 mcg | 0.01 mg | 0.03 mg | 3 mg | 0.4 mg | 0.3 mg |
Roheline sibul (pastakas) | 333 mcg | 0.02 mg | 0.1 mg | 30 mg | 1 mg | 0.5 mg |
porrulauk | 333 mcg | 0.1 mg | 0.04 mg | 35 mg | 0.8 mg | 0.8 mg |
Sibul | 0 mcg | 0.05 mg | 0.02 mg | 10 mg | 0.2 mg | 0.5 mg |
Vaarikas | 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 |
mandariin | 7 mcg | 0.08 mg | 0.03 mg | 38 mg | 0.1 mg | 0.3 mg |
Sigalill valge (roheline) | 580 mcg | 0.16 mg | 0.44 mg | 0 mg | 1.2 mg | |
Porgandid | 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 |
adru | 3 mg | 0.04 mg | 0.06 mg | 2 mg | 0 mg | 0.5 mg |
Nektariin | 17 mcg | 0.03 mg | 0.03 mg | 5.4 mg | 0.8 mg | 1.1 mg |
Astelpaju | 250 mcg | 0.03 mg | 0.05 mg | 5 mg | 0.5 mg | |
Kurk | 10 μg | 0.03 mg | 0.04 mg | 10 mg | 0.1 mg | 0.3 mg |
papaia | 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 |
Magus pipar (bulgaaria) | 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 |
Petersell (roheline) | 950 mcg | 0.05 mg | 0.05 mg | 1.8 mg | 1.6 mg | |
Greip | 0 mcg | 0.03 mg | 0.03 mg | 61 mg | 0 mg | 0.2 mg |
Tomat (tomat) | 133 mcg | 0.06 mg | 0.04 mg | 25 mg | 0.7 mg | 0.7 mg |
Rabarber (roheline) | 10 μg | 0.01 mg | 0.06 mg | 10 mg | 0.2 mg | 0.2 mg |
Redis | 0 mcg | 0.01 mg | 0.04 mg | 25 mg | 0.1 mg | 0.3 mg |
Naeris | 17 mcg | 0.05 mg | 0.04 mg | 20 mg | 0.1 mg | 1.1 mg |
Pihlaka punane | 0.05 mg | 0.02 mg | 1.4 mg | 0.7 mg | ||
Aroonia | 200 mcg | 0.01 mg | 0.02 mg | 15 mg | 1.5 mg | 0.6 mg |
Salat (rohelised) | 292 μg | 0.03 mg | 0.08 mg | 15 mg | 0.7 mg | 0.9 mg |
Peet | 2 mg | 0.02 mg | 0.04 mg | 10 mg | 0.1 mg | 0.4 mg |
Seller (roheline) | 750 mcg | 0.02 mg | 0.1 mg | 38 mg | 0.5 mg | 0.5 mg |
Seller (juur) | 3 mg | 0.03 mg | 0.06 mg | 8 mg | 0.5 mg | 1.2 mg |
Äravool | 17 mcg | 0.06 mg | 0.04 mg | 10 mg | 0.6 mg | 0.7 mg |
Valged sõstrad | 7 mcg | 0.01 mg | 0.02 mg | 40 mg | 0.3 mg | 0.3 mg |
Punased sõstrad | 33 mcg | 0.01 mg | 0.03 mg | 25 mg | 0.5 mg | 0.3 mg |
Mustad sõstrad | 17 mcg | 0.03 mg | 0.04 mg | 0.7 mg | 0.4 mg | |
Spargel (roheline) | 83 mcg | 0.1 mg | 0.1 mg | 20 mg | 0.5 mg | 1.4 mg |
Maapirn | 2 mg | 0.07 mg | 0.06 mg | 6 mg | 0.2 mg | 1.6 mg |
Pumpkin | 250 mcg | 0.05 mg | 0.06 mg | 8 mg | 0.4 mg | 0.7 mg |
Till (rohelised) | 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 |
Kuupäevad | 0 mcg | 0.05 mg | 0.05 mg | 0 mg | 0.3 mg | 1.9 mg |
hurma | 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 |
mustikad | 0 mcg | 0.01 mg | 0.02 mg | 10 mg | 1.4 mg | 0.4 mg |
Ploomid | 10 μg | 0.02 mg | 0.1 mg | 3 mg | 1.8 mg | 1.7 mg |
Küüslauk | 0 mcg | 0.08 mg | 0.08 mg | 10 mg | 0.3 mg | 2.8 mg |
Puukanerva | 434 μg | 0.05 mg | 0.13 mg | 1.7 mg | 0.7 mg | |
Spinat (rohelised) | 750 mcg | 0.1 mg | 0.25 mg | 55 mg | 2.5 mg | 1.2 mg |
Hapuoblikas (rohelised) | 417 μg | 0.19 mg | 0.1 mg | 43 mg | 2 mg | 0.6 mg |
õunad | 5 μg | 0.03 mg | 0.02 mg | 10 mg | 0.2 mg | 0.4 mg |
Nagu tabel näitab, sisaldab enamik puu-, juur- ja marjadest C- ja A-vitamiini (beetakaroteenis). Täpsemalt saab lugeda iga vitamiini, tarbimisnormide ja erinevate toodete sisalduse kohta: vitamiin a, vitamiin C, vitamiin B1, vitamiin B2, vitamiin E.