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 | 464 kCal | 1684 kCal | 27.6 orau | 5.9 orau | 363 g |
| Pūmua | 0.87 g | 76 g | 1.1 orau | 0.2 orau | 8736 g |
| Fats | 40.83 g | 56 g | 72.9 orau | 15.7 orau | 137 g |
| warowaihā | 22.93 g | 219 g | 10.5 orau | 2.3 orau | 955 g |
| Muka muka | 0.4 g | 20 g | 2% | 0.4 orau | 5000 g |
| Water | 32.64 g | 2273 g | 1.4 orau | 0.3 orau | 6964 g |
| Ash | 2.32 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 12 µg | 900 µg | 1.3 orau | 0.3 orau | 7500 g |
| Retinol | 0.01 mg | ~ | |||
| carotenes alpha | 1 µg | ~ | |||
| karotenana beta | 0.018 mg | 5 mg | 0.4 orau | 0.1 orau | 27778 g |
| beta Cryptoxanthin | 7 µg | ~ | |||
| Lutein + Zeaxanthin | 41 µg | ~ | |||
| Huaora B1, thiamine | 0.039 mg | 1.5 mg | 2.6 orau | 0.6 orau | 3846 g |
| Huaora B2, riboflavin | 0.023 mg | 1.8 mg | 1.3 orau | 0.3 orau | 7826 g |
| Huaora B4, kowhiri | 20.7 mg | 500 mg | 4.1 orau | 0.9 orau | 2415 g |
| Huaora B5, pantothenic | 0.115 mg | 5 mg | 2.3 orau | 0.5 orau | 4348 g |
| Huaora B6, pyridoxine | 0.017 mg | 2 mg | 0.9 orau | 0.2 orau | 11765 g |
| Huaora B9, folate | 5 µg | 400 µg | 1.3 orau | 0.3 orau | 8000 g |
| Huaora B12, cobalamin | 0.05 µg | 3 µg | 1.7 orau | 0.4 orau | 6000 g |
| Huaora C, ascorbic | 0.2 mg | 90 mg | 0.2 orau | 45000 g | |
| Huaora D, calciferol | 0.1 µg | 10 µg | 1% | 0.2 orau | 10000 g |
| Huaora E, alpha tocopherol, TE | 3.53 mg | 15 mg | 23.5 orau | 5.1 orau | 425 g |
| tocopherol beta | 0.34 mg | ~ | |||
| Awhe Tocopherol | 24.06 mg | ~ | |||
| tocopherol | 7.9 mg | ~ | |||
| Huaora K, phylloquinone | 70 µg | 120 µg | 58.3 orau | 12.6 orau | 171 g |
| Huaora PP, KORE | 0.061 mg | 20 mg | 0.3 orau | 0.1 orau | 32787 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 20 mg | 2500 mg | 0.8 orau | 0.2 orau | 12500 g |
| Konupūmā, Ca | 12 mg | 1000 mg | 1.2 orau | 0.3 orau | 8333 g |
| Konupora, Mg | 5 mg | 400 mg | 1.3 orau | 0.3 orau | 8000 g |
| Konutai, Na | 512 mg | 1300 mg | 39.4 orau | 8.5 orau | 254 g |
| Sulphur, S | 8.7 mg | 1000 mg | 0.9 orau | 0.2 orau | 11494 g |
| Paihere, P | 22 mg | 800 mg | 2.8 orau | 0.6 orau | 3636 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.29 mg | 18 mg | 1.6 orau | 0.3 orau | 6207 g |
| Manganese, Mn | 0.066 mg | 2 mg | 3.3 orau | 0.7 orau | 3030 g |
| Parahi, Cu | 18 µg | 1000 µg | 1.8 orau | 0.4 orau | 5556 g |
| Selenium, Mena | 5 µg | 55 µg | 9.1 orau | 2% | 1100 g |
| Zinc, Zn | 0.14 mg | 12 mg | 1.2 orau | 0.3 orau | 8571 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 15.84 g | max 100 g | |||
| Taimana | |||||
| cholesterol | 29 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 5 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.003 g | ~ | |||
| 16:0 XNUMX Palmitic | 3.391 g | ~ | |||
| 18: 0 Stearin | 1.368 g | ~ | |||
| 20: 0 Taketake | 0.115 g | ~ | |||
| 22: 0 | 0.11 g | ~ | |||
| 24: 0 Hinengaro | 0.001 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 11.458 g | min 16.8 g | 68.2 orau | 14.7 orau | |
| 14: 1 Myristoleic | 0.001 g | ~ | |||
| 16: 1 Palmitoleic | 0.062 g | ~ | |||
| 17: 1 Heptadecene | 0.004 g | ~ | |||
| 18:1 Olein (omega-9) | 11.115 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.137 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.131 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.009 g | ~ | |||
| Nga waikawa hinu momona | 22.839 g | i 11.2 ki 20.6 | 110.9 orau | 23.9 orau | |
| 18: 2 Linoleic | 20.121 g | ~ | |||
| 18: 3 Linolenika | 2.697 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.001 g | ~ | |||
| 20: 3 Eicosatriene | 0.003 g | ~ | |||
| 20: 4 Arachidonic | 0.012 g | ~ | |||
| Nga waikawa momi Omega-3 | 2.7 g | i 0.9 ki 3.7 | 100 orau | 21.6 orau | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.003 g | ~ | |||
| Nga waikawa momi Omega-6 | 20.137 g | i 4.7 ki 16.8 | 119.9 orau | 25.8 orau |
Ko te uara o te kaha ko 464 kcal.
Ranu pua nani-pua nani whai rawa i te huaora me te kohuke pēnei i: te huaora E - 23,5%, huaora K - 58,3%
- huaora E kei i a ia nga momo antioxidant, he mea tika mo te mahi o nga gonad, ko te uaua o te ngakau, he kaiwhakapai i te kiri o te kiri i te kiri. I te ngoikore o te huaora E, ka kitea te hemolysis o te erythrocytes me nga mate neurological.
- Huaora K whakahaere i te whakaheke toto. Ko te kore o te huaora K ka piki ake te wa whakaheke toto, ka heke te ihirangi o te prothrombin i roto i te toto.
Tags: ihirangi pūngoi 464 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te whaihua te ranu pua nani, te Calories, nga matūkai, nga taonga whaihua Ranu pua nani.