La lista legumelor și fructelor s-au adăugat și fructe de pădure, fructe uscate și verdeață cu frunze.
În tabel, valorile evidențiate care depășesc rata zilnică medie a vitaminei. accentuat valori evidențiate variind de la 50% la 100% din valoarea zilnică a vitaminei.
Tabel de vitamine din legume și fructe:
Numele produsului | Vitamina A | Vitamina B1 | Vitamina B2 | Vitamina C | Vitamina E | Vitamina PP |
Caisă | 267 mcg | 0.03 mg | 0.06 mg | 10 mg | 1.1 mg | 0.8 mg |
Avocado | 7 mcg | 0.06 mg | 0.13 mg | 10 mg | 0 mg | 1.7 mg |
gutuie | 167 mcg | 0.02 mg | 0.04 mg | 23 mg | 0.4 mg | 0.2 mg |
Prună | 27 mcg | 0.02 mg | 0.03 mg | 13 mg | 0.3 mg | 0.5 mg |
Ananas | 7 mcg | 0.08 mg | 0.03 mg | 20 mg | 0.1 mg | 0.3 mg |
Portocaliu | 8 mcg | 0.04 mg | 0.03 mg | 60 mg | 0.2 mg | 0.3 mg |
Pepene | 17 mcg | 0.04 mg | 0.06 mg | 7 mg | 0.1 mg | 0.3 mg |
Busuioc (verde) | 264 mcg | 0.03 mg | 0.08 mg | 18 mg | 0.8 mg | 0.9 mg |
Vânătă | 3 mg | 0.04 mg | 0.05 mg | 5 mg | 0.1 mg | 0.8 mg |
Banană | 20 mg | 0.04 mg | 0.05 mg | 10 mg | 0.4 mg | 0.9 mg |
afine | 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 |
struguri | 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 |
Coacăze | 0 mcg | 0.01 mg | 0.02 mg | 20 mg | 1.4 mg | 0.4 mg |
Granat | 5 μg | 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 |
Pară | 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 |
Pepene galben | 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 |
Căpșune | 5 μg | 0.03 mg | 0.05 mg | 60 mg | 0.5 mg | 0.4 mg |
stafide | 6 mcg | 0.15 mg | 0.08 mg | 0 mg | 0.5 mg | 0.6 mg |
Radacina de ghimbir) | 0 mcg | 0.02 mg | 0.03 mg | 5 mg | 0.3 mg | 0.7 mg |
smochine | 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 |
Varză | 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 | |
varză de Bruxelles | 50 mcg | 0.1 mg | 0.2 mg | 1 mg | 1.5 mg | |
Varza murata | 0 mcg | 0.02 mg | 0.02 mg | 30 mg | 0.1 mg | 0.6 mg |
Gulie | 17 mcg | 0.06 mg | 0.05 mg | 50 mg | 0.2 mg | 1.2 mg |
Varză, roșie, | 17 mcg | 0.05 mg | 0.05 mg | 60 mg | 0.1 mg | 0.5 mg |
Varză | 16 mg | 0.04 mg | 0.05 mg | 27 mg | 0.1 mg | 0.6 mg |
Varza Savoy | 3 mg | 0.04 mg | 0.05 mg | 5 mg | 0 mg | 0.8 mg |
Conopidă | 3 mg | 0.1 mg | 0.1 mg | 0.2 mg | 1 mg | |
Cartofi | 3 mg | 0.12 mg | 0.07 mg | 20 mg | 0.1 mg | 1.8 mg |
kiwi | 15 μg | 0.02 mg | 0.04 mg | 0.3 mg | 0.5 mg | |
Cilantro (verde) | 337 μg | 0.07 mg | 0.16 mg | 27 mg | 2.5 mg | 1.1 mg |
Merişor | 0 mcg | 0.02 mg | 0.02 mg | 15 mg | 1 mg | 0.3 mg |
Cress (verde) | 346 μg | 0.08 mg | 0.26 mg | 69 mg | 0.7 mg | 1 mg |
Agrișă | 33 mcg | 0.01 mg | 0.02 mg | 30 mg | 0.5 mg | 0.4 mg |
Caise uscate | 583 μg | 0.1 mg | 0.2 mg | 4 mg | 5.5 mg | 3.9 mg |
Lămâie | 2 mg | 0.04 mg | 0.02 mg | 40 mg | 0.2 mg | 0.2 mg |
Frunze de păpădie (verzi) | 508 μg | 0.19 mg | 0.26 mg | 35 mg | 3.4 mg | 0.8 mg |
Rădăcină de brusture) | 0 mcg | 0.01 mg | 0.03 mg | 3 mg | 0.4 mg | 0.3 mg |
Ceapă verde (stiloul) | 333 mcg | 0.02 mg | 0.1 mg | 30 mg | 1 mg | 0.5 mg |
Praz | 333 mcg | 0.1 mg | 0.04 mg | 35 mg | 0.8 mg | 0.8 mg |
Ceapă | 0 mcg | 0.05 mg | 0.02 mg | 10 mg | 0.2 mg | 0.5 mg |
Zmeură | 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 |
Porc alb (verde) | 580 mcg | 0.16 mg | 0.44 mg | 0 mg | 1.2 mg | |
Morcovi | 0.06 mg | 0.07 mg | 5 mg | 0.4 mg | 1.1 mg | |
Mur comun | 150 mcg | 0.06 mg | 0.07 mg | 29 mg | 1.5 mg | 0.5 mg |
Algă | 3 mg | 0.04 mg | 0.06 mg | 2 mg | 0 mg | 0.5 mg |
piersică cu coajă netedă | 17 mcg | 0.03 mg | 0.03 mg | 5.4 mg | 0.8 mg | 1.1 mg |
Cătină | 250 mcg | 0.03 mg | 0.05 mg | 5 mg | 0.5 mg | |
Castravete | 10 μg | 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 |
ferigă | 181 mcg | 0.02 mg | 0.21 mg | 26.6 mg | 0 mg | 4.9 mg |
Ardei dulce (bulgar) | 250 mcg | 0.08 mg | 0.09 mg | 0.7 mg | 1 mg | |
Piersic | 83 mcg | 0.04 mg | 0.08 mg | 10 mg | 1.1 mg | 0.8 mg |
Patrunjel (verde) | 950 mcg | 0.05 mg | 0.05 mg | 1.8 mg | 1.6 mg | |
grapefruit | 0 mcg | 0.03 mg | 0.03 mg | 61 mg | 0 mg | 0.2 mg |
Tomate (tomate) | 133 mcg | 0.06 mg | 0.04 mg | 25 mg | 0.7 mg | 0.7 mg |
Rubarba (verde) | 10 μg | 0.01 mg | 0.06 mg | 10 mg | 0.2 mg | 0.2 mg |
ridichi | 0 mcg | 0.01 mg | 0.04 mg | 25 mg | 0.1 mg | 0.3 mg |
napi | 17 mcg | 0.05 mg | 0.04 mg | 20 mg | 0.1 mg | 1.1 mg |
Rowan roșu | 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 |
Salată verde (verde) | 292 μg | 0.03 mg | 0.08 mg | 15 mg | 0.7 mg | 0.9 mg |
sfecla | 2 mg | 0.02 mg | 0.04 mg | 10 mg | 0.1 mg | 0.4 mg |
Țelină (verde) | 750 mcg | 0.02 mg | 0.1 mg | 38 mg | 0.5 mg | 0.5 mg |
Rădăcină de țelină) | 3 mg | 0.03 mg | 0.06 mg | 8 mg | 0.5 mg | 1.2 mg |
Scurge | 17 mcg | 0.06 mg | 0.04 mg | 10 mg | 0.6 mg | 0.7 mg |
Coacăze albe | 7 mcg | 0.01 mg | 0.02 mg | 40 mg | 0.3 mg | 0.3 mg |
coacaze rosii | 33 mcg | 0.01 mg | 0.03 mg | 25 mg | 0.5 mg | 0.3 mg |
Coacăze negre | 17 mcg | 0.03 mg | 0.04 mg | 0.7 mg | 0.4 mg | |
Sparanghel (verde) | 83 mcg | 0.1 mg | 0.1 mg | 20 mg | 0.5 mg | 1.4 mg |
anghinare de la Ierusalim | 2 mg | 0.07 mg | 0.06 mg | 6 mg | 0.2 mg | 1.6 mg |
Dovleac | 250 mcg | 0.05 mg | 0.06 mg | 8 mg | 0.4 mg | 0.7 mg |
Dill (verdeață) | 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 |
Date | 0 mcg | 0.05 mg | 0.05 mg | 0 mg | 0.3 mg | 1.9 mg |
Curmal japonez | 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 |
Coacăze | 0 mcg | 0.01 mg | 0.02 mg | 10 mg | 1.4 mg | 0.4 mg |
prune uscate | 10 μg | 0.02 mg | 0.1 mg | 3 mg | 1.8 mg | 1.7 mg |
Usturoi | 0 mcg | 0.08 mg | 0.08 mg | 10 mg | 0.3 mg | 2.8 mg |
mărăcini | 434 μg | 0.05 mg | 0.13 mg | 1.7 mg | 0.7 mg | |
Spanac (verde) | 750 mcg | 0.1 mg | 0.25 mg | 55 mg | 2.5 mg | 1.2 mg |
Sorrel (verdeață) | 417 μg | 0.19 mg | 0.1 mg | 43 mg | 2 mg | 0.6 mg |
mere | 5 μg | 0.03 mg | 0.02 mg | 10 mg | 0.2 mg | 0.4 mg |
După cum arată tabelul, majoritatea fructelor, legumelor și fructelor de pădure conțin vitaminele C și A (în beta caroten). Mai multe detalii despre fiecare vitamina, normele de consum, si continutul in diverse produse pot fi citite: vitamina a, vitamina C, vitamina B1, vitamina B2, vitamina E.