Vitamini C mu zakudya (tebulo)

M'magawo awa amavomerezedwa ndi mavitamini C omwe amafunidwa tsiku lililonse ndi 70 mg. Column "Peresenti yofunikira tsiku ndi tsiku" ikuwonetsa kuchuluka kwa magalamu 100 a mankhwalawa amakwaniritsa zosowa za anthu tsiku ndi tsiku za vitamini C (ascorbic acid)

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ZOKHUDZA NDI ZOKHUDZA KWAMBIRI ZA VITAMIN C:

dzina mankhwala	Zili vitamini C mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
misozi	650 mg	929%
Nyanja buckthorn	200 mg	286%
Tsabola wokoma (Chibugariya)	200 mg	286%
Ma currants akuda	200 mg	286%
kiwi	180 mg	257%
Bowa loyera, zouma	150 mg	214%
Parsley (wobiriwira)	150 mg	214%
Brussels zikumera	100 mg	143%
Katsabola (amadyera)	100 mg	143%
Burokoli	89 mg	127%
Kolifulawa	70 mg	100%
Rowan wofiira	70 mg	100%
Cress (amadyera)	69 mg	99%
papaya	61 mg	87%
Pomelo	61 mg	87%
lalanje	60 mg	86%
Froberries	60 mg	86%
Kabichi, chofiira,	60 mg	86%
Horseradish (muzu)	55 mg	79%
Sipinachi (amadyera)	55 mg	79%
Kohlrabi	50 mg	71%
msuzi wamalalanje	50 mg	71%
Chipatso champhesa	45 mg	64%
Kabichi	45 mg	64%
Sorrel (amadyera)	43 mg	61%
Mandimu	40 mg	57%
Ma currants oyera	40 mg	57%
Madzi a mphesa	40 mg	57%
Madzi a mandimu	39 mg	56%
m'Chimandarini	38 mg	54%
Selari (wobiriwira)	38 mg	54%
wamango	36 mg	51%
Masamba a Dandelion (amadyera)	35 mg	50%
Liki	35 mg	50%
Parsley (muzu)	35 mg	50%
Chanterelle bowa	34 mg	49%

Onani mndandanda wathunthu wazogulitsa

Vitamini C amakhala ndi zipatso ndi zipatso:

dzina mankhwala	Zili vitamini C mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Apurikoti	10 mg	14%
Peyala	10 mg	14%
Khumi ndi chisanu	23 mg	33%
maula	13 mg	19%
chinanazi	20 mg	29%
lalanje	60 mg	86%
Chivwende	7 mg	10%
Nthochi	10 mg	14%
Cranberries	15 mg	21%
Mphesa	6 mg	9%
tcheri	15 mg	21%
blueberries	20 mg	29%
garnet	4 mg	6%
Chipatso champhesa	45 mg	64%
Peyala	5 mg	7%
Durian	19.7 mg	28%
Vwende	20 mg	29%
BlackBerry	15 mg	21%
Froberries	60 mg	86%
Nkhuyu zatsopano	2 mg	3%
kiwi	180 mg	257%
Kiranberi	15 mg	21%
Jamu	30 mg	43%
Mandimu	40 mg	57%
Rasipiberi	25 mg	36%
wamango	36 mg	51%
m'Chimandarini	38 mg	54%
Mabulosi akutchire	29 mg	41%
Nectarine	5.4 mg	8%
Nyanja buckthorn	200 mg	286%
papaya	61 mg	87%
pichesi	10 mg	14%
Pomelo	61 mg	87%
Rowan wofiira	70 mg	100%
Aronia Pa	15 mg	21%
kukhetsa	10 mg	14%
Ma currants oyera	40 mg	57%
Ma currants ofiira	25 mg	36%
Ma currants akuda	200 mg	286%
feijoa	33 mg	47%
Persimmon	15 mg	21%
tcheri	15 mg	21%
blueberries	10 mg	14%
misozi	650 mg	929%
Maapulo	10 mg	14%

Vitamini C amakhala ndi masamba ndi masamba:

dzina mankhwala	Zili vitamini C mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Basil (wobiriwira)	18 mg	26%
Biringanya	5 mg	7%
Rutabaga	30 mg	43%
Ginger (mizu)	5 mg	7%
Zukini	15 mg	21%
Kabichi	45 mg	64%
Burokoli	89 mg	127%
Brussels zikumera	100 mg	143%
Kohlrabi	50 mg	71%
Kabichi, chofiira,	60 mg	86%
Kabichi	27 mg	39%
Makapu a Savoy	5 mg	7%
Kolifulawa	70 mg	100%
Mbatata	20 mg	29%
Cilantro (wobiriwira)	27 mg	39%
Cress (amadyera)	69 mg	99%
Masamba a Dandelion (amadyera)	35 mg	50%
Anyezi wobiriwira (cholembera)	30 mg	43%
Liki	35 mg	50%
Anyezi	10 mg	14%
Kaloti	5 mg	7%
Nyanja	2 mg	3%
Mkhaka	10 mg	14%
Kutali	26.6 mg	38%
Parsnip (muzu)	20 mg	29%
Tsabola wokoma (Chibugariya)	200 mg	286%
Parsley (wobiriwira)	150 mg	214%
Parsley (muzu)	35 mg	50%
Phwetekere (phwetekere)	25 mg	36%
Rhubarb (amadyera)	10 mg	14%
Radishes	25 mg	36%
Radishi wakuda	29 mg	41%
Turnips	20 mg	29%
Letesi (amadyera)	15 mg	21%
Beets	10 mg	14%
Selari (wobiriwira)	38 mg	54%
Selari (muzu)	8 mg	11%
Katsitsumzukwa (chobiriwira)	20 mg	29%
Atitchoku ku Yerusalemu	6 mg	9%
Dzungu	8 mg	11%
Katsabola (amadyera)	100 mg	143%
Horseradish (muzu)	55 mg	79%
Adyo	10 mg	14%
Sipinachi (amadyera)	55 mg	79%
Sorrel (amadyera)	43 mg	61%