Vitamin C content of foods

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Robert Maurer
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Recommended daily intake: 50-100 mg

Food

Vitamin C [mg/100g]

  
Grapes, juice 340
Chillies, spicy 229
Currant 200
Peppers, red and yellow 166
Parsley 162
Peppers, raw 151
Peppers, greens 127
Milk, cow, pasteurized, skimmed 127
Milk, cow, evaporated, unsweetened 127
Turnip broccoli, raw 110
Rughetta or arugula 110
Turnip broccoli, boiled 86
Kiwi 85
Brussels sprouts, raw 81
Turnip leaves 81
Branchy, raw green broccoli 77
Cauliflower, raw 59
Cutting lettuce 59
Raw broccoli per head 54
Spinach, raw 54
C 54
Strawberries 54
Head broccoli, boiled 53
Brussels sprouts, boiled 52
Red cabbage 52
Dandelion or dandelion 52
oranges 50
lemons 50
Green cabbage, raw 47
Green radicchio 46
Spleen, bovine 46
Oranges, juice 44
Tomatoes, preserve 43
Anona 43
Lemons, juice 43
Grapefruit 40
Lung, bovine 40
Mandaranci37
Branchy green broccoli, boiled 35
Endive 35
Beans, fresh, raw 33
Liver, sheep 33
Peas, fresh, raw 32
Celery 32
Melon, in summer 32
Mint 31
Liver, bovine 31
Peas, frozen 30
Liver, equine 30
Rosemary 29

DAILY NEED OF VITAMIN C

Category Age Weight VITAMIN C
  (years) (1) (kg) (2) (mg)
       
infants 0,5 1 7 10 35
Kids 1 3 9 16 40
  4 6 16 22 45
  7 10 23 33 45
Our boys 11 14 35 53 50
  15 17 55 66 60
  18 29 65 60
  30 59 65 60
  60+ 65 60
Our girls 11 14 35 51 50
  15 17 52 55 60
  18 29 56 60
  30 49 56 60
  50+ 56 60
Expectant     70
Nutrients     90

DATA SOURCE VITAMIN CO ASCORBIC ACID SINU-LARN

1 The upper limits of the age range are intended up to the completion of the next birthday (for example "1 - 3 years" means from 1 year just completed until the completion of the 4th year). The last age group of the woman is "50 and more" because with the menopause the needs of two important nutrients change: calcium and iron. In humans, the last age group is "60 and over".





2 In infants, children and adolescents, the weight ranges are the reference values ​​taken from table 1 of the "Energy" chapter: the lower limit of the interval corresponds to the weight of females in the lowest age group, while the upper limit corresponds to the weight of males in the older age group. In adults, the mean desirable weight of males and females in your country's population was reported (see chapter "Energy").


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