Uara kai totika me te hanganga matū.
E whakaatu ana te teepu i te kiko o nga matūkai (Calories, protein, momona, warowaihā, huaora me nga kohuke) mo ia 100 karamu wahi kai.
| Kawaiora | Rahinga | Norm ** | % o te tikanga i 100 g | % o te tikanga i 100 kcal | 100% noa |
| Uara pūngoi | 53 kCal | 1684 kCal | 3.1 orau | 5.8 orau | 3177 g |
| Pūmua | 0.26 g | 76 g | 0.3 orau | 0.6 orau | 29231 g |
| Fats | 0.36 g | 56 g | 0.6 orau | 1.1 orau | 15556 g |
| warowaihā | 11.24 g | 219 g | 5.1 orau | 9.6 orau | 1948 g |
| Muka muka | 2.4 g | 20 g | 12 orau | 22.6 orau | 833 g |
| Water | 85.47 g | 2273 g | 3.8 orau | 7.2 orau | 2659 g |
| Ash | 0.28 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 2 µg | 900 µg | 0.2 orau | 0.4 orau | 45000 g |
| karotenana beta | 0.019 mg | 5 mg | 0.4 orau | 0.8 orau | 26316 g |
| beta Cryptoxanthin | 14 µg | ~ | |||
| Lutein + Zeaxanthin | 19 µg | ~ | |||
| Huaora B1, thiamine | 0.016 mg | 1.5 mg | 1.1 orau | 2.1 orau | 9375 g |
| Huaora B2, riboflavin | 0.012 mg | 1.8 mg | 0.7 orau | 1.3 orau | 15000 g |
| Huaora B4, kowhiri | 3.4 mg | 500 mg | 0.7 orau | 1.3 orau | 14706 g |
| Huaora B5, pantothenic | 0.046 mg | 5 mg | 0.9 orau | 1.7 orau | 10870 g |
| Huaora B6, pyridoxine | 0.044 mg | 2 mg | 2.2 orau | 4.2 orau | 4545 g |
| Huaora B9, folate | 1 µg | 400 µg | 0.3 orau | 0.6 orau | 40000 g |
| Huaora C, ascorbic | 0.2 mg | 90 mg | 0.2 orau | 0.4 orau | 45000 g |
| Huaora E, alpha tocopherol, TE | 0.05 mg | 15 mg | 0.3 orau | 0.6 orau | 30000 g |
| Huaora K, phylloquinone | 0.6 µg | 120 µg | 0.5 orau | 0.9 orau | 20000 g |
| Huaora PP, KORE | 0.095 mg | 20 mg | 0.5 orau | 0.9 orau | 21053 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 88 mg | 2500 mg | 3.5 orau | 6.6 orau | 2841 g |
| Konupūmā, Ca | 5 mg | 1000 mg | 0.5 orau | 0.9 orau | 20000 g |
| Konupora, Mg | 3 mg | 400 mg | 0.8 orau | 1.5 orau | 13333 g |
| Konutai, Na | 1 mg | 1300 mg | 0.1 orau | 0.2 orau | 130000 g |
| Sulphur, S | 2.6 mg | 1000 mg | 0.3 orau | 0.6 orau | 38462 g |
| Paihere, P | 8 mg | 800 mg | 1% | 1.9 orau | 10000 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.19 mg | 18 mg | 1.1 orau | 2.1 orau | 9474 g |
| Manganese, Mn | 0.118 mg | 2 mg | 5.9 orau | 11.1 orau | 1695 g |
| Parahi, Cu | 35 µg | 1000 µg | 3.5 orau | 6.6 orau | 2857 g |
| Selenium, Mena | 0.3 µg | 55 µg | 0.5 orau | 0.9 orau | 18333 g |
| Zinc, Zn | 0.04 mg | 12 mg | 0.3 orau | 0.6 orau | 30000 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 11.01 g | max 100 g | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.058 g | max 18.7 g | |||
| 12: 0 Laurika | 0.001 g | ~ | |||
| 14: 0 Tuuturu | 0.002 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.048 g | ~ | |||
| 18: 0 Stearin | 0.007 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.014 g | min 16.8 g | 0.1 orau | 0.2 orau | |
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18:1 Olein (omega-9) | 0.014 g | ~ | |||
| Nga waikawa hinu momona | 0.104 g | i 11.2 ki 20.6 | 0.9 orau | 1.7 orau | |
| 18: 2 Linoleic | 0.086 g | ~ | |||
| 18: 3 Linolenika | 0.018 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.018 g | i 0.9 ki 3.7 | 2% | 3.8 orau | |
| Nga waikawa momi Omega-6 | 0.086 g | i 4.7 ki 16.8 | 1.8 orau | 3.4 orau |
Ko te uara o te kaha ko 53 kcal.
- poro kapu = 171 g (90.6 kCal)
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