Tables of vitamins and minerals in foods( in 100 g of product)
| ( mg) retinol | A ( mg) ? -carotene | D ( mcg) calcium-Feroli | E ( mg) current-Feroli | C ( mg) askor beans acid | At 6 ( mg) piri doksin | B12 ( mcg) tsianoko-balamin | H ( mcg) biotin | PP ( mg) niacin | In 5 ( mg) the resistors Panto-kta | In 2 ( mg) riboflavin | In 1 ( mg) thiamine | In 9 ( μg) folacin | |
| Milk cow | 0,025 | 0,015 | 0,05 | 0,09 | 1,50 | 0,05 | 0,40 | 3,20 | 0,10 | 0,38 | 0,15 | 0,04 | 5,00 |
| Milk powder | 0,13 | 0,10 | 0,25 | 0,45 | 4,00 | 0,20 | 3,00 | 10,0 | 0,70 | 2,70 | 1,30 | 0,27 | 30,0 |
| Cottage cheese bold | 0,10 | 0,06 | - | 0,38 | 0,50 | 0,11 | 1,00 | 5,10 | 0,30 | 0,28 | 0,30 | 0,05 | 35,0 |
| Egg of chicken yolk | 1,26 | 0,26 | 7,70 | - | - | 0.37 2.00 56.0 | - 3.8 | 0.24 0.18 19.0 | |||||
| chicken egg protein | - | - | - | - | - | 001 | 7.0 | 0.08 - 0.24 | 0.56 | traces | 1,00 | ||
| sunflower oil | - | 0,04 | - | 67 | - | - | - | - | - | - | - | - | - |
| soybean oil | - | 0,17 | - | 114 | - | - | - | - | - | - | - | - | - |
| Beef | traces | - | - | 0,57 | traces | 0.37 2.60 3.04 | 4.70 0.50 0.15 | 0.06 8.40 | |||||
| Beef liver | 8.2 | 1.00 | - | 1,28 | 33 | 0,70 | 60 | 98 | 9,0 | 6,8 | 2,19 | 0,30 | 240 |
| Pork liver | 3,45 | - | - | 0,44 | 21 | 0,52 | 30 | 80 | 12,0 | 5,8 | 2,18 | 0,30 | 225 |
| Pork kidneys | 0,1 | - | - | - | 10 | 0, | 15.0 | 140 | 7.3 | 3.0 | 1.56 | 0.29 | - |
| Sprats in oil | 0,14 | 0 | 20,5 | - | 1,5 | 0,13 | - | - | 1.00 | 0,20 | 0,10 | 0,03 | 15,5 |
| Beans | - | traces | - | 3,84 | - | 0,90 | - | - | 2,10 | 1,20 | 0.18 | 0.50 | 90.0 |
| Soybean | - | 0,07 | - | 17.30 | - | 0,85 | - | 60,0 | 2,20 | 1,75 | 0,22 | 0,94 | 200,0 |
| Oat groats | - | traces | - | 3,40 | - | 0,27 | - | 20.0 | 1.10 | 0,90 | 0,11 | 0,49 | 29,0 |
| Groats of rice | - | 0 | - | 0,45 | - | 0,18 | - | 3,50 | 1, 60 | 0.40 | 0.04 | 0.08 | 19.0 |
| Pasta | 0 | 0 | 0 | 2,10 | 0 | 0,16 | 0 | 2,02 | 1,21 | 0,30 | 0,04 | 0,17 | 20.00 |
| Loaf cutter | 0 | 0,001 | 0 | 2,30 | 0 | 0,15 | 0 | 1,75 | 1,51 | 0,29 | 0,08 | 0,15 | 20,00 |
| Yeast is compressed. | 0.58 | - | 30.0 | 11.4 | 4.2 | 0.68 | 0.60 | 550 | |||||
| Eggplant | - | 0,02 | - | - | 5 | 0,15 | - | - | 0, 60 | - | 0.05 | 0.04 | 18.50 |
| Peas green | - | 0.40 | - | 2.60 | 25 | 0.17 | - | 5.30 | 2.00 | 0.80 | 0.19 | 0.34 | 20 |
| - | 0.02 - 0.10 | 20 | 0.30 - 0.10 | 1.30 0.30 0.07 | 8 | ||||||||
| 0.12 Onion | - | traces | - | 0.20 | 10 | 0.12 | - | 0.90 | 0.20 | 0.10 | 0.02 | 0.05 | 9 |
| Carrots red | - | 9,00 | - | 0,63 | 5 | 0,13 | - | 0.60 | 1.00 | 0.26 | 0.07 | 0.06 | 9 |
| Tomatoes | - | 1,20 | - | 0,39 | 25 | 0,10 | - | 1,20 | 0,53 | 0, 25 | 0.04 | 0.06 | 11 |
| Pineapple | - | 0.04 | - | - | 20 | 0.10 | - | - | 0.20 | 0.16 | 0.03 | 0.08 | 5 |
| Orange | - | 0.05 | - | 0.22 | 60 | 0.06 | - | 1, 00 | 0.20 | 0.25 | 0.03 | 0.04 | 5 |
| Banana | - | 0.12 | - | 0.40 | 10 | 0.38 | - | - | 0.60 | 0.25 | 0, 05 | 0,04 | 10 |
| Pear | - | 0,01 | - | 0,36 | 5 | 0,03 | - | 0,10 | 0,10 | 0,05 | 0,03 | 0,02 | 2 |
| Lemon | - | 0.01 | - | - | 40 | 0.06 | - | - | 0.10 | 0.20 | 0,02 | 0,04 | 9 |
| Rosehip | - | 2,60 | - | 1,71 | 470 | - | - | - | 0,60 | - | 0,33 | 0,05 | - |
| Apples summer | - | 0.02 | - | - | 10 | 0.08 | - | - | 0.23 | - | 0.03 | 0.01 | 1.60 |
Vitamin content in food products ^
Note: the field is highlighted in blue - this vitamin is higher than in other products.
The content of the main trace elements in food products ^
| Element | Diseases in which the lack of consumption of microelement | is usually found In what products are many of this element |
| Bor | Caries, osteoporosis, osteoarthritis | Tomatoes, pears, apples, wine, soy products, prunes, raisins, peanuts, almonds, dates, honey, hazelnuts, seafood |
| Calcium | Arthritis, colon cancer( prevention), depression, anxiety, hypertension, high cholesterol, insomnia, seizurelegs, osteoporosis, tired legs syndrome | Dairy products, soy curd, sardines, canned salmon with bones, halibut, rhubarb, spinach, broccoli, almonds, oranges |
| Chromium | Diabetes( type II), high cholesterol, hyperglycemia, hypoglycaemia, Obesity | Veal liver, potatoes with peel, wholemeal bread, green pepper, carrots, apples, corn flour, brewer's yeast, bananas, spinach, cabbage, oranges, blueberries |
| Cobalt | As part of vitamin B12, it is necessary for education and functioningCells, especially bone marrow, nervous system and gastrointestinal tract | Molluscs, fish, meat, milk |
| Copper | Anemia, aneurysm, arthritis, bone fractures, cardiovascular diseases, decreased immune system activity, osteoporosis, vitiligo( discoloration of skin areas in the form of white spots) | Beef liver, rye, cocoa, beans, prunes, barley, chicken, peas, bananas, sunflower seeds, peanuts, mushrooms, halibut, apricots, almonds, whole wheat flour |
| Iodine | Thyroid hormonesezy( and that iodine is an essential component of their) regulate energy metabolism, and body temperature, reproductive function and growth of the organism. Iodine is needed to maintain immunity, as well as to prevent thyroid diseases, especially radiation-induced | All seafood. Cod, red algae, haddock, halibut, herring, brown algae, sardines, shrimp |
| Iron | Anemia, immunity disorders, cholesterol metabolism, myoglobin | Beef liver, tuna, pumpkin, oysters, oatmeal, cocoa, peas, beef, leafy greens, brewer's yeast, figs, seeds, raisins, mustard greens |
| Selenium | Protects the body from the mass inflow of harmful substances during the decay of toxins, protects against free radicals. Arthritis, atherosclerosis, cancer, cardiovascular diseases, immunodeficiency, cataract, muscular dystrophy, male infertility | Sea bass, halibut, salmon, mollusks, mussels, oats, orange juice, oysters, wheat germ, seeds, turnip, garlic, unpolished rice |
| Zinc | Acne, immunodeficiency, cataract, eczema, herpes, male infertility, ulcers and bowel infections, psoriasis, rheumatoid arthritis | Oysters, ginger root, beef, dried peas, turkey, leeks, cheddar cheese, Swiss cheese, crabs,mustard greens, tuna |
See also Tables of norms of consumption of proteins, fats and carbohydrates