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 | 37 kCal | 1684 kCal | 2.2 orau | 5.9 orau | 4551 g |
| Pūmua | 0.89 g | 76 g | 1.2 orau | 3.2 orau | 8539 g |
| Fats | 0.35 g | 56 g | 0.6 orau | 1.6 orau | 16000 g |
| warowaihā | 6.05 g | 219 g | 2.8 orau | 7.6 orau | 3620 g |
| Muka muka | 2.8 g | 20 g | 14 orau | 37.8 orau | 714 g |
| Water | 89.21 g | 2273 g | 3.9 orau | 10.5 orau | 2548 g |
| Ash | 0.69 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 261 µg | 900 µg | 29 orau | 78.4 orau | 345 g |
| carotenes alpha | 682 µg | ~ | |||
| karotenana beta | 2.793 mg | 5 mg | 55.9 orau | 151.1 orau | 179 g |
| Lutein + Zeaxanthin | 1415 µg | ~ | |||
| Huaora B1, thiamine | 0.016 mg | 1.5 mg | 1.1 orau | 3% | 9375 g |
| Huaora B2, riboflavin | 0.067 mg | 1.8 mg | 3.7 orau | 10 orau | 2687 g |
| Huaora B4, kowhiri | 10.6 mg | 500 mg | 2.1 orau | 5.7 orau | 4717 g |
| Huaora B5, pantothenic | 0.234 mg | 5 mg | 4.7 orau | 12.7 orau | 2137 g |
| Huaora B6, pyridoxine | 0.161 mg | 2 mg | 8.1 orau | 21.9 orau | 1242 g |
| Huaora B9, folate | 20 µg | 400 µg | 5% | 13.5 orau | 2000 g |
| Huaora C, ascorbic | 9.6 mg | 90 mg | 10.7 orau | 28.9 orau | 938 g |
| Huaora E, alpha tocopherol, TE | 0.12 mg | 15 mg | 0.8 orau | 2.2 orau | 12500 g |
| Huaora K, phylloquinone | 4.4 µg | 120 µg | 3.7 orau | 10 orau | 2727 g |
| Huaora PP, KORE | 0.495 mg | 20 mg | 2.5 orau | 6.8 orau | 4040 g |
| Betaine | 0.2 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 241 mg | 2500 mg | 9.6 orau | 25.9 orau | 1037 g |
| Konupūmā, Ca | 22 mg | 1000 mg | 2.2 orau | 5.9 orau | 4545 g |
| Konupora, Mg | 13 mg | 400 mg | 3.3 orau | 8.9 orau | 3077 g |
| Konutai, Na | 1 mg | 1300 mg | 0.1 orau | 0.3 orau | 130000 g |
| Sulphur, S | 8.9 mg | 1000 mg | 0.9 orau | 2.4 orau | 11236 g |
| Paihere, P | 19 mg | 800 mg | 2.4 orau | 6.5 orau | 4211 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.44 mg | 18 mg | 2.4 orau | 6.5 orau | 4091 g |
| Manganese, Mn | 0.187 mg | 2 mg | 9.4 orau | 25.4 orau | 1070 g |
| Parahi, Cu | 82 µg | 1000 µg | 8.2 orau | 22.2 orau | 1220 g |
| Selenium, Mena | 0.4 µg | 55 µg | 0.7 orau | 1.9 orau | 13750 g |
| Zinc, Zn | 0.22 mg | 12 mg | 1.8 orau | 4.9 orau | 5455 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 3.3 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.049 g | ~ | |||
| valine | 0.038 g | ~ | |||
| Histidine * | 0.017 g | ~ | |||
| Isoleucine | 0.035 g | ~ | |||
| leucine | 0.05 g | ~ | |||
| lysine | 0.033 g | ~ | |||
| methionine | 0.011 g | ~ | |||
| threonine | 0.027 g | ~ | |||
| tryptophan | 0.013 g | ~ | |||
| phenylalanine | 0.035 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.037 g | ~ | |||
| Ko te waikawa Aspartic | 0.095 g | ~ | |||
| glycine | 0.033 g | ~ | |||
| waikawa glutamic | 0.155 g | ~ | |||
| Proline | 0.032 g | ~ | |||
| serine | 0.035 g | ~ | |||
| tyrosine | 0.03 g | ~ | |||
| cysteine | 0.008 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.072 g | max 18.7 g | |||
| 12: 0 Laurika | 0.002 g | ~ | |||
| 14: 0 Tuuturu | 0.001 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.062 g | ~ | |||
| 18: 0 Stearin | 0.007 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.026 g | min 16.8 g | 0.2 orau | 0.5 orau | |
| 16: 1 Palmitoleic | 0.002 g | ~ | |||
| 18:1 Olein (omega-9) | 0.024 g | ~ | |||
| Nga waikawa hinu momona | 0.147 g | i 11.2 ki 20.6 | 1.3 orau | 3.5 orau | |
| 18: 2 Linoleic | 0.055 g | ~ | |||
| 18: 3 Linolenika | 0.092 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.092 g | i 0.9 ki 3.7 | 10.2 orau | 27.6 orau | |
| Nga waikawa momi Omega-6 | 0.055 g | i 4.7 ki 16.8 | 1.2 orau | 3.2 orau |
Ko te uara o te kaha ko 37 kcal.
- kapu, poraka = 205 g (75.9 kCal)
Paukena nui-hua, nga momo katoa, ka tunua kaore he tote whai rawa i te huaora me te kohuke pēnei i: te huaora A - 29%, beta-carotene - 55,9%
- huaora He kei a ia te kawenga mo te whanaketanga noa, te whakaputa uri, te hauora o te kiri me te karu, me te mau tonu ki te aukati.
- B-karotene Ko te provitamin A me nga taonga antioxidant. Ko te 6 mcg beta-carotene he rite ki te 1 mcg o te huaora A.
Tags: ihirangi pūngoi 37 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te mea whai hua mo te paukena hua nui, nga momo katoa, ka tunua me te kore tote, nga calories, nga matūkai, nga mea whai hua Paukena nui-hua, nga momo katoa, te tunu me te kore tote