Zamkatimu
Matawuni awa amalandiridwa ndi avareji ya tsiku ndi tsiku ya vitamini B4, ndi 500 mg. Danga "Peresenti yofunikira tsiku ndi tsiku" likuwonetsa kuchuluka kwa magalamu 100 a mankhwalawa kukhutiritsa zosowa za anthu tsiku ndi tsiku za vitamini B4 (choline).
Zakudya Zapamwamba mu VITAMIN B4:
| dzina mankhwala | Vitamini B4 mu 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Ufa wa dzira | 900 mg | 180% |
| Dzira yolk | 800 mg | 160% |
| Dzira la zinziri | 507 mg | 101% |
| Soya (tirigu) | 270 mg | 54% |
| Dzira la nkhuku | 251 mg | 50% |
| Nyama (Turkey) | 139 mg | 28% |
| Kirimu wowawasa 20% | 124 mg | 25% |
| Kirimu wowawasa 30% | 124 mg | 25% |
| Nyama (nkhuku zopangira nyama) | 118 mg | 24% |
| Mkaka unadulidwa | 110 mg | 22% |
| Oats (tirigu) | 110 mg | 22% |
| Balere (tirigu) | 110 mg | 22% |
| Salimoni | 94.6 mg | 19% |
| Magalasi | 94 mg | 19% |
| Tirigu (tirigu, kalasi yovuta) | 94 mg | 19% |
| Tirigu groats | 90 mg | 18% |
| Nyama (mwanawankhosa) | 90 mg | 18% |
| Tirigu (tirigu, mitundu yofewa) | 90 mg | 18% |
| Ufa wa tirigu kalasi yachiwiri | 86 mg | 17% |
| Mpunga (tirigu) | 85 mg | 17% |
| Mkaka ufa 25% | 81 mg | 16% |
| Zithunzi Wallpaper | 80 mg | 16% |
| Mpunga | 78 mg | 16% |
| Tirigu ufa wa 1 grade | 76 mg | 15% |
| Nyama (nkhuku) | 76 mg | 15% |
| Nyama (nyama ya nkhumba) | 75 mg | 15% |
| Tirigu chimanga | 74.4 mg | 15% |
| Nyama (ng'ombe) | 70 mg | 14% |
| Herring wotsamira | 65 mg | 13% |
| Mtedza wa pine | 55.8 mg | 11% |
| Mbeu za mpendadzuwa (mbewu za mpendadzuwa) | 55.1 mg | 11% |
| Ufa wa buckwheat | 54.2 mg | 11% |
| Nkhuta | 52.5 mg | 11% |
| Macaroni kuchokera ku ufa wa kalasi imodzi | 52.5 mg | 11% |
| Pasitala wa ufa V / s | 52.5 mg | 11% |
| Amondi | 52.1 mg | 10% |
| Ufa | 52 mg | 10% |
| Nandolo zobiriwira (zatsopano) | 50 mg | 10% |
Onani mndandanda wathunthu wazogulitsa
| Kirimu 20% | 47.6 mg | 10% |
| Tchizi 18% (molimba mtima) | 46.7 mg | 9% |
| Kanyumba kanyumba 9% (molimba mtima) | 46.7 mg | 9% |
| Nkhono | 45.6 mg | 9% |
| Kolifulawa | 45.2 mg | 9% |
| 1% yoghurt | 43 mg | 9% |
| Kefir 2.5% | 43 mg | 9% |
| Kefir 3.2% | 43 mg | 9% |
| Kefir ya mafuta ochepa | 43 mg | 9% |
| Yogurt 2.5% ya | 43 mg | 9% |
| Yogurt 1.5% | 40 mg | 8% |
| Yogurt 3,2% | 40 mg | 8% |
| Kutsika 5% | 40 mg | 8% |
| Kirimu 25% | 39.3 mg | 8% |
| Mapuloteni a mazira | 39 mg | 8% |
| Mkaka wa Acidophilus 1% | 38 mg | 8% |
| Acidophilus 3,2% | 38 mg | 8% |
| Acidophilus mpaka 3.2% wokoma | 38 mg | 8% |
| Acidophilus mafuta ochepa | 38 mg | 8% |
| Masamba a Dandelion (amadyera) | 35.3 mg | 7% |
| Oat chinangwa | 32.2 mg | 6% |
| Mkaka wokhazikika ndi shuga 8,5% | 30 mg | 6% |
| Ginger (mizu) | 28.8 mg | 6% |
| Kuchuluka kwa mafuta ndi 16.5% yamafuta | 23.6 mg | 5% |
| Mkaka 1,5% | 23.6 mg | 5% |
| Mkaka 2,5% | 23.6 mg | 5% |
| Mkaka 3.2% | 23.6 mg | 5% |
| Mkaka 3,5% | 23.6 mg | 5% |
| Kirimu ufa 42% | 23.6 mg | 5% |
| Koumiss (kuchokera mkaka wa Mare) | 23.5 mg | 5% |
| Adyo | 23.2 mg | 5% |
Vitamini B4 imapezeka mu mkaka ndi mazira:
| dzina mankhwala | Vitamini B4 mu 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Mkaka wa Acidophilus 1% | 38 mg | 8% |
| Acidophilus 3,2% | 38 mg | 8% |
| Acidophilus mpaka 3.2% wokoma | 38 mg | 8% |
| Acidophilus mafuta ochepa | 38 mg | 8% |
| Mapuloteni a mazira | 39 mg | 8% |
| Dzira yolk | 800 mg | 160% |
| Yogurt 1.5% | 40 mg | 8% |
| Yogurt 3,2% | 40 mg | 8% |
| 1% yoghurt | 43 mg | 9% |
| Kefir 2.5% | 43 mg | 9% |
| Kefir 3.2% | 43 mg | 9% |
| Kefir ya mafuta ochepa | 43 mg | 9% |
| Koumiss (kuchokera mkaka wa Mare) | 23.5 mg | 5% |
| Kuchuluka kwa mafuta ndi 16.5% yamafuta | 23.6 mg | 5% |
| Mkaka 1,5% | 23.6 mg | 5% |
| Mkaka 2,5% | 23.6 mg | 5% |
| Mkaka 3.2% | 23.6 mg | 5% |
| Mkaka 3,5% | 23.6 mg | 5% |
| Mkaka wa mbuzi | 16 mg | 3% |
| Mkaka wokhazikika ndi shuga 8,5% | 30 mg | 6% |
| Mkaka ufa 25% | 81 mg | 16% |
| Mkaka unadulidwa | 110 mg | 22% |
| Ice cream sundae | 9.1 mg | 2% |
| Yogurt 2.5% ya | 43 mg | 9% |
| Kirimu 20% | 47.6 mg | 10% |
| Kirimu 25% | 39.3 mg | 8% |
| Kirimu ufa 42% | 23.6 mg | 5% |
| Kirimu wowawasa 20% | 124 mg | 25% |
| Kirimu wowawasa 30% | 124 mg | 25% |
| Tchizi cha Parmesan | 15.4 mg | 3% |
| Tchizi cha Gouda | 15.4 mg | 3% |
| Tchizi 18% (molimba mtima) | 46.7 mg | 9% |
| Kutsika 5% | 40 mg | 8% |
| Kanyumba kanyumba 9% (molimba mtima) | 46.7 mg | 9% |
| Ufa wa dzira | 900 mg | 180% |
| Dzira la nkhuku | 251 mg | 50% |
| Dzira la zinziri | 507 mg | 101% |
Vitamini B4 mu nsomba ndi nsomba:
| dzina mankhwala | Vitamini B4 mu 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Salimoni | 94.6 mg | 19% |
| Herring wotsamira | 65 mg | 13% |
Vitamini B4 mu chimanga, phala ndi phala:
| dzina mankhwala | Vitamini B4 mu 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Nandolo zobiriwira (zatsopano) | 50 mg | 10% |
| Magalasi | 94 mg | 19% |
| Tirigu groats | 90 mg | 18% |
| Mpunga | 78 mg | 16% |
| Macaroni kuchokera ku ufa wa kalasi imodzi | 52.5 mg | 11% |
| Pasitala wa ufa V / s | 52.5 mg | 11% |
| Ufa wa buckwheat | 54.2 mg | 11% |
| Tirigu ufa wa 1 grade | 76 mg | 15% |
| Ufa wa tirigu kalasi yachiwiri | 86 mg | 17% |
| Ufa | 52 mg | 10% |
| Zithunzi Wallpaper | 80 mg | 16% |
| Oats (tirigu) | 110 mg | 22% |
| Oat chinangwa | 32.2 mg | 6% |
| Tirigu chimanga | 74.4 mg | 15% |
| Tirigu (tirigu, mitundu yofewa) | 90 mg | 18% |
| Tirigu (tirigu, kalasi yovuta) | 94 mg | 19% |
| Mpunga (tirigu) | 85 mg | 17% |
| Soya (tirigu) | 270 mg | 54% |
| Balere (tirigu) | 110 mg | 22% |
Vitamini B4 mu mtedza ndi mbewu:
| dzina mankhwala | Vitamini B4 mu 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Nkhuta | 52.5 mg | 11% |
| Mtedza wa pine | 55.8 mg | 11% |
| Amondi | 52.1 mg | 10% |
| Mbeu za mpendadzuwa (mbewu za mpendadzuwa) | 55.1 mg | 11% |
| Nkhono | 45.6 mg | 9% |
Vitamini B4 mu zipatso, masamba, zipatso zouma:
| dzina mankhwala | Vitamini B4 mu 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Peyala | 14.2 mg | 3% |
| Basil (wobiriwira) | 11.4 mg | 2% |
| Ginger (mizu) | 28.8 mg | 6% |
| Kabichi | 10.7 mg | 2% |
| Kabichi | 7.6 mg | 2% |
| Kolifulawa | 45.2 mg | 9% |
| Cilantro (wobiriwira) | 12.8 mg | 3% |
| Cress (amadyera) | 19.5 mg | 4% |
| Masamba a Dandelion (amadyera) | 35.3 mg | 7% |
| Anyezi wobiriwira (cholembera) | 4.6 mg | 1% |
| Mkhaka | 6 mg | 1% |
| Tsabola wokoma (Chibugariya) | 7.7 mg | 2% |
| Parsley (wobiriwira) | 12.8 mg | 3% |
| Phwetekere (phwetekere) | 6.7 mg | 1% |
| Letesi (amadyera) | 13.4 mg | 3% |
| Selari (muzu) | 9 mg | 2% |
| nthuza | 10.1 mg | 2% |
| Adyo | 23.2 mg | 5% |
| Sipinachi (amadyera) | 18 mg | 4% |