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 | 1.08 g | 76 g | 1.4 orau | 3.8 orau | 7037 g |
| Fats | 0.16 g | 56 g | 0.3 orau | 0.8 orau | 35000 g |
| warowaihā | 6.32 g | 219 g | 2.9 orau | 7.8 orau | 3465 g |
| Muka muka | 2.3 g | 20 g | 11.5 orau | 31.1 orau | 870 g |
| Water | 89.43 g | 2273 g | 3.9 orau | 10.5 orau | 2542 g |
| Ash | 0.71 g | ~ | |||
| huaora | |||||
| karotenana beta | 0.001 mg | 5 mg | 500000 g | ||
| beta Cryptoxanthin | 1 µg | ~ | |||
| Lycopene | 14 µg | ~ | |||
| Lutein + Zeaxanthin | 19 µg | ~ | |||
| Huaora B1, thiamine | 0.09 mg | 1.5 mg | 6% | 16.2 orau | 1667 g |
| Huaora B2, riboflavin | 0.04 mg | 1.8 mg | 2.2 orau | 5.9 orau | 4500 g |
| Huaora B4, kowhiri | 14.1 mg | 500 mg | 2.8 orau | 7.6 orau | 3546 g |
| Huaora B5, pantothenic | 0.16 mg | 5 mg | 3.2 orau | 8.6 orau | 3125 g |
| Huaora B6, pyridoxine | 0.1 mg | 2 mg | 5% | 13.5 orau | 2000 g |
| Huaora B9, folate | 21 µg | 400 µg | 5.3 orau | 14.3 orau | 1905 g |
| Huaora C, ascorbic | 25 mg | 90 mg | 27.8 orau | 75.1 orau | 360 g |
| Huaora E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 5.4 orau | 5000 g |
| Huaora K, phylloquinone | 0.3 µg | 120 µg | 0.3 orau | 0.8 orau | 40000 g |
| Huaora PP, KORE | 0.7 mg | 20 mg | 3.5 orau | 9.5 orau | 2857 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 305 mg | 2500 mg | 12.2 orau | 33 orau | 820 g |
| Konupūmā, Ca | 43 mg | 1000 mg | 4.3 orau | 11.6 orau | 2326 g |
| Konupora, Mg | 20 mg | 400 mg | 5% | 13.5 orau | 2000 g |
| Konutai, Na | 12 mg | 1300 mg | 0.9 orau | 2.4 orau | 10833 g |
| Sulphur, S | 10.8 mg | 1000 mg | 1.1 orau | 3% | 9259 g |
| Paihere, P | 53 mg | 800 mg | 6.6 orau | 17.8 orau | 1509 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.44 mg | 18 mg | 2.4 orau | 6.5 orau | 4091 g |
| Manganese, Mn | 0.131 mg | 2 mg | 6.6 orau | 17.8 orau | 1527 g |
| Parahi, Cu | 32 µg | 1000 µg | 3.2 orau | 8.6 orau | 3125 g |
| Selenium, Mena | 0.7 µg | 55 µg | 1.3 orau | 3.5 orau | 7857 g |
| Zinc, Zn | 0.24 mg | 12 mg | 2% | 5.4 orau | 5000 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 0.4 g | ~ | |||
| Mono- me nga waatea (huka) | 4.46 g | max 100 g | |||
| Te kūhuka (dextrose) | 2.3 g | ~ | |||
| Tuhinga o mua | 0.02 g | ~ | |||
| Tuhinga o mua | 0.53 g | ~ | |||
| huawhenua | 1.61 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.027 g | max 18.7 g | |||
| 16:0 XNUMX Palmitic | 0.024 g | ~ | |||
| 18: 0 Stearin | 0.003 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.025 g | min 16.8 g | 0.1 orau | 0.3 orau | |
| 18:1 Olein (omega-9) | 0.025 g | ~ | |||
| Nga waikawa hinu momona | 0.088 g | i 11.2 ki 20.6 | 0.8 orau | 2.2 orau | |
| 18: 2 Linoleic | 0.035 g | ~ | |||
| 18: 3 Linolenika | 0.053 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.053 g | i 0.9 ki 3.7 | 5.9 orau | 15.9 orau | |
| Nga waikawa momi Omega-6 | 0.035 g | i 4.7 ki 16.8 | 0.7 orau | 1.9 orau |
Ko te uara o te kaha ko 37 kcal.
- nui = 772 gr (285.6 kcal)
- reo = 386 g (142.8 kcal)
- iti = 192 g (71 kcal)
- kapu, poraka = 140 g (51.8 kCal)
Rutabaga, raw whai rawa i te huaora me te kohuke pēnei i: huaora C - 27,8%, pāhare pāporo - 12,2%
- huaora C ka uru ki nga tauhohenga redox, ko te mahinga o te punaha aarai mate, e whakatairanga ana i te ngongo o te rino. Ko te ngoikoretanga e arai ana i nga kiri totika me te heke o te toto, te pongaponga ihu na te nui o te uru me te ngoikore o nga punga toto.
- pāhare pāporo Ko te katote intracellular matua e uru ana ki te whakaritenga o te wai, te waikawa me te toenga electrolyte, ka uru atu ki nga mahi whakaoho io, whakatekehanga ture.
Tags: ihirangi pūngoi 37 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te mea pai mo Rutabaga, mata, Calories, Nati, taonga whaihua o Rutabaga, raw