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 | 60 kCal | 1684 kCal | 3.6 orau | 6% | 2807 g |
| Pūmua | 1.4 g | 76 g | 1.8 orau | 3% | 5429 g |
| Fats | 0.2 g | 56 g | 0.4 orau | 0.7 orau | 28000 g |
| warowaihā | 11.2 g | 219 g | 5.1 orau | 8.5 orau | 1955 g |
| Muka muka | 2.4 g | 20 g | 12 orau | 20 orau | 833 g |
| Water | 84.3 g | 2273 g | 3.7 orau | 6.2 orau | 2696 g |
| Ash | 0.5 g | ~ | |||
| huaora | |||||
| karotenana beta | 0.001 mg | 5 mg | 500000 g | ||
| Lutein + Zeaxanthin | 6 µg | ~ | |||
| Huaora B1, thiamine | 0.07 mg | 1.5 mg | 4.7 orau | 7.8 orau | 2143 g |
| Huaora B2, riboflavin | 0.01 mg | 1.8 mg | 0.6 orau | 1% | 18000 g |
| Huaora B4, kowhiri | 9.2 mg | 500 mg | 1.8 orau | 3% | 5435 g |
| Huaora B5, pantothenic | 0.245 mg | 5 mg | 4.9 orau | 8.2 orau | 2041 g |
| Huaora B6, pyridoxine | 0.19 mg | 2 mg | 9.5 orau | 15.8 orau | 1053 g |
| Huaora B9, folate | 6 µg | 400 µg | 1.5 orau | 2.5 orau | 6667 g |
| Huaora C, ascorbic | 5.1 mg | 90 mg | 5.7 orau | 9.5 orau | 1765 g |
| Huaora E, alpha tocopherol, TE | 0.05 mg | 15 mg | 0.3 orau | 0.5 orau | 30000 g |
| Huaora K, phylloquinone | 1.5 µg | 120 µg | 1.3 orau | 2.2 orau | 8000 g |
| Huaora PP, KORE | 0.92 mg | 20 mg | 4.6 orau | 7.7 orau | 2174 g |
| Betaine | 0.1 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 229 mg | 2500 mg | 9.2 orau | 15.3 orau | 1092 g |
| Konupūmā, Ca | 5 mg | 1000 mg | 0.5 orau | 0.8 orau | 20000 g |
| Konupora, Mg | 14 mg | 400 mg | 3.5 orau | 5.8 orau | 2857 g |
| Konutai, Na | 5 mg | 1300 mg | 0.4 orau | 0.7 orau | 26000 g |
| Sulphur, S | 14 mg | 1000 mg | 1.4 orau | 2.3 orau | 7143 g |
| Paihere, P | 28 mg | 800 mg | 3.5 orau | 5.8 orau | 2857 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.26 mg | 18 mg | 7% | 11.7 orau | 1429 g |
| Manganese, Mn | 0.12 mg | 2 mg | 6% | 10 orau | 1667 g |
| Parahi, Cu | 57 µg | 1000 µg | 5.7 orau | 9.5 orau | 1754 g |
| Selenium, Mena | 0.9 µg | 55 µg | 1.6 orau | 2.7 orau | 6111 g |
| Zinc, Zn | 0.28 mg | 12 mg | 2.3 orau | 3.8 orau | 4286 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.59 g | max 100 g | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.051 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.001 g | ~ | |||
| 12: 0 Laurika | 0.007 g | ~ | |||
| 14: 0 Tuuturu | 0.001 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.031 g | ~ | |||
| 18: 0 Stearin | 0.007 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.005 g | min 16.8 g | |||
| 16: 1 Palmitoleic | 0.002 g | ~ | |||
| 18:1 Olein (omega-9) | 0.002 g | ~ | |||
| Nga waikawa hinu momona | 0.085 g | i 11.2 ki 20.6 | 0.8 orau | 1.3 orau | |
| 18: 2 Linoleic | 0.063 g | ~ | |||
| 18: 3 Linolenika | 0.02 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.02 g | i 0.9 ki 3.7 | 2.2 orau | 3.7 orau | |
| Nga waikawa momi Omega-6 | 0.063 g | i 4.7 ki 16.8 | 1.3 orau | 2.2 orau |
Ko te uara o te kaha ko 60 kcal.
- kapu = 180 g (108 kCal)
Tags: ihirangi pūngoi 60 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whaihua Potato, kēna, kaore he tote tāpiri, he hua maroke kaore he wai whakapūkara, he kaata, he kai, he hua whaihua Potato, he kēne, kaore he tote, he hua maroke kaore he wai whakapūkara