Uara kai totika me te hanganga matū.
Kei te ripanga e whai ake nei nga raarangi o nga matūkai (Calories, protein, momona, warowaihā, huaora me nga kohuke) kei roto 100 karamu Tuhinga o mua.
| Kawaiora | tau | Ture ** | % o te tikanga i te 100 g | % o te tikanga i te 100 kcal | 100% o te tikanga |
| Kororo | 21 kcal | 1684 kcal | 1.2 orau | 5.7 orau | 8019 g |
| Pūmua | 1.05 g | 76 g | 1.4 orau | 6.7 orau | 7238 g |
| Fats | 0.41 g | 56 g | 0.7 orau | 3.3 orau | 13659 g |
| warowaihā | 2.29 g | 219 g | 1% | 4.8 orau | 9563 g |
| Te muka kai | 1.9 g | 20 g | 9.5 orau | 45.2 orau | 1053 g |
| Water | 93.52 g | 2273 g | 4.1 orau | 19.5 orau | 2430 g |
| Ash | 0.83 g | ~ | |||
| huaora | |||||
| Huaora a, RAE | 18 .g | 900 mcg | 2% | 9.5 orau | 5000 g |
| carotenes alpha | 156 .g | ~ | |||
| karotenana beta | 0.122 mg | 5 mg | 2.4 orau | 11.4 orau | 4098 g |
| beta Cryptoxanthin | 24 mcg | ~ | |||
| Lutein + Zeaxanthin | 384 .g | ~ | |||
| Huaora B1, thiamine | 0.016 mg | 1.5 mg | 1.1 orau | 5.2 orau | 9375 g |
| Huaora B2, Riboflavin | 0.046 mg | 1.8 mg | 2.6 orau | 12.4 orau | 3913 g |
| Huaora B4, kowhiri | 14.7 mg | 500 mg | 2.9 orau | 13.8 orau | 3401 g |
| Huaora B5, Pantothenic | 0.2 mg | 5 mg | 4% | 19 orau | 2500 g |
| Huaora B6, pyridoxine | 0.03 mg | 2 mg | 1.5 orau | 7.1 orau | 6667 g |
| Huaora B9, folate | 24 mcg | 400 mcg | 6% | 28.6 orau | 1667 g |
| Huaora C, ascorbic | 2.8 mg | 90 mg | 3.1 orau | 14.8 orau | 3214 g |
| Huaora E, alpha tocopherol, TE | 0.03 mg | 15 mg | 0.2 orau | 1% | 50000 g |
| Huaora K, phylloquinone | 38.9 .g | 120 mcg | 32.4 orau | 154.3 orau | 308 g |
| Huaora PP, No. | 0.206 mg | 20 mg | 1% | 4.8 orau | 9709 g |
| Betaine | 0.2 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 96 mg | 2500 mg | 3.8 orau | 18.1 orau | 2604 g |
| Konupūmā, Ca | 37 mg | 1000 mg | 3.7 orau | 17.6 orau | 2703 g |
| Konupora, Mg | 13 mg | 400 mg | 3.3 orau | 15.7 orau | 3077 g |
| Konutai, Na | 268 mg | 1300 mg | 20.6 orau | 98.1 orau | 485 g |
| Sulphur, S | 10.5 mg | 1000 mg | 1.1 orau | 5.2 orau | 9524 g |
| Paihere, P | 22 mg | 800 mg | 2.8 orau | 13.3 orau | 3636 g |
| kohuke | |||||
| Rino, Fe | 0.89 mg | 18 mg | 4.9 orau | 23.3 orau | 2022 |
| Manganese, Mn | 0.175 mg | 2 mg | 8.8 orau | 41.9 orau | 1143 g |
| Parahi, Cu | 39 .g | 1000 mcg | 3.9 orau | 18.6 orau | 2564 g |
| Selenium, Mena | 0.4 .g | 55 mcg | 0.7 orau | 3.3 orau | 13750 g |
| Zinc, Zn | 0.19 mg | 12 mg | 1.6 orau | 7.6 orau | 6316 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 1 tau | ~ | |||
| Mono me te waatea (huka) | 1.44 g | mōrahi 100 g | |||
| Te kūhuka (dextrose) | 0.63 g | ~ | |||
| Hukrose | 0.18 g | ~ | |||
| Tuhinga o mua | 0.62 g | ~ | |||
| Nga waikawa amino nui | |||||
| Arginine * | 0.042 g | ~ | |||
| Valine | 0.052 g | ~ | |||
| Histidine * | 0.019 g | ~ | |||
| Isoleucine | 0.038 g | ~ | |||
| Leucine | 0.064 g | ~ | |||
| lysine | 0.05 g | ~ | |||
| methionine | 0.013 g | ~ | |||
| threonine | 0.045 g | ~ | |||
| Tryptophan | 0.011 g | ~ | |||
| phenylalanine | 0.038 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.048 g | ~ | |||
| Ko te waikawa Aspartic | 0.146 g | ~ | |||
| Glycine | 0.037 g | ~ | |||
| waikawa glutamic | 0.107 g | ~ | |||
| Proline | 0.039 g | ~ | |||
| Serine | 0.057 g | ~ | |||
| tyrosine | 0.024 g | ~ | |||
| cysteine | 0.01 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.093 g | mōrahi 18.7 g | |||
| 16: 0 Palmitic | 0.08 g | ~ | |||
| 18: 0 Stearic | 0.013 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.017 g | min 16.8g | 0.1 orau | 0.5 orau | |
| 18: 1 Oleic (omega-9) | 0.017 g | ~ | |||
| Nga waikawa hinu momona | 0.211 g | mai i te 11.2-20.6 g | 1.9 orau | 9% | |
| 18: 2 Linoleic | 0.08 g | ~ | |||
| 18: 3 Linolenic | 0.131 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.131 g | mai i te 0.9 ki te 3.7 g | 14.6 orau | 69.5 orau | |
| Nga waikawa momi Omega-6 | 0.08 g | mai i te 4.7 ki te 16.8 g | 1.7 orau | 8.1 orau |
Ko te uara o te kaha ko 21 kcal.
- kapu = 156 g (32.8 kcal)
- kēne (303 x 406) = 262 g (55 kcal)
- 10 pi = 62 gr (13 kcal)
Pini, kaakaariki, kēna, kei roto kaore he wai whai rawa i te huaora me nga kohuke, peera i te huaora K - 32,4%
- Huaora K whakahaere i te whakaheke toto. Ko te kore o te huaora K ka whakapiki ake i te wa whakaheke toto, he iti te taumata o te prothrombin i roto i te toto.
He raarangi katoa o nga hua tino whaihua ka kitea e koe i roto i te taupānga.
Tags: ko te karamu he 21 kcal, te kohinga matū, te uara kai totika, nga huaora, nga kohuke atu i nga Pini pai, kaakaariki, kaaka, kaore he kiko o te waipiro, nga kaata, nga matūkai, nga painga whaihua o te Pini matomato, kaakaariki, kaaka, kaore he wai o roto.