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 | 56 kCal | 1684 kCal | 3.3 orau | 5.9 orau | 3007 g |
| Pūmua | 0.28 g | 76 g | 0.4 orau | 0.7 orau | 27143 g |
| Fats | 0.42 g | 56 g | 0.8 orau | 1.4 orau | 13333 g |
| warowaihā | 11.61 g | 219 g | 5.3 orau | 9.5 orau | 1886 g |
| Muka muka | 2.8 g | 20 g | 14 orau | 25 orau | 714 g |
| Water | 84.63 g | 2273 g | 3.7 orau | 6.6 orau | 2686 g |
| Ash | 0.26 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 2 µg | 900 µg | 0.2 orau | 0.4 orau | 45000 g |
| karotenana beta | 0.017 mg | 5 mg | 0.3 orau | 0.5 orau | 29412 g |
| beta Cryptoxanthin | 13 µg | ~ | |||
| Lutein + Zeaxanthin | 21 µg | ~ | |||
| Huaora B1, thiamine | 0.017 mg | 1.5 mg | 1.1 orau | 2% | 8824 g |
| Huaora B2, riboflavin | 0.011 mg | 1.8 mg | 0.6 orau | 1.1 orau | 16364 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 | 1.6 orau | 10870 g |
| Huaora B6, pyridoxine | 0.046 mg | 2 mg | 2.3 orau | 4.1 orau | 4348 g |
| Huaora B9, folate | 1 µg | 400 µg | 0.3 orau | 0.5 orau | 40000 g |
| Huaora C, ascorbic | 0.3 mg | 90 mg | 0.3 orau | 0.5 orau | 30000 g |
| Huaora E, alpha tocopherol, TE | 0.05 mg | 15 mg | 0.3 orau | 0.5 orau | 30000 g |
| Huaora K, phylloquinone | 0.7 µg | 120 µg | 0.6 orau | 1.1 orau | 17143 g |
| Huaora PP, KORE | 0.061 mg | 20 mg | 0.3 orau | 0.5 orau | 32787 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 93 mg | 2500 mg | 3.7 orau | 6.6 orau | 2688 g |
| Konupūmā, Ca | 5 mg | 1000 mg | 0.5 orau | 0.9 orau | 20000 g |
| Konupora, Mg | 3 mg | 400 mg | 0.8 orau | 1.4 orau | 13333 g |
| Konutai, Na | 1 mg | 1300 mg | 0.1 orau | 0.2 orau | 130000 g |
| Sulphur, S | 2.8 mg | 1000 mg | 0.3 orau | 0.5 orau | 35714 g |
| Paihere, P | 8 mg | 800 mg | 1% | 1.8 orau | 10000 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.17 mg | 18 mg | 0.9 orau | 1.6 orau | 10588 g |
| Manganese, Mn | 0.142 mg | 2 mg | 7.1 orau | 12.7 orau | 1408 g |
| Parahi, Cu | 46 µg | 1000 µg | 4.6 orau | 8.2 orau | 2174 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 | 0.5 orau | 30000 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 11.61 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.009 g | ~ | |||
| valine | 0.013 g | ~ | |||
| Histidine * | 0.004 g | ~ | |||
| Isoleucine | 0.011 g | ~ | |||
| leucine | 0.017 g | ~ | |||
| lysine | 0.018 g | ~ | |||
| methionine | 0.003 g | ~ | |||
| threonine | 0.01 g | ~ | |||
| tryptophan | 0.003 g | ~ | |||
| phenylalanine | 0.008 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.01 g | ~ | |||
| Ko te waikawa Aspartic | 0.049 g | ~ | |||
| glycine | 0.011 g | ~ | |||
| waikawa glutamic | 0.029 g | ~ | |||
| Proline | 0.01 g | ~ | |||
| serine | 0.011 g | ~ | |||
| tyrosine | 0.005 g | ~ | |||
| cysteine | 0.004 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.068 g | max 18.7 g | |||
| 12: 0 Laurika | 0.001 g | ~ | |||
| 14: 0 Tuuturu | 0.002 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.056 g | ~ | |||
| 18: 0 Stearin | 0.009 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.017 g | min 16.8 g | 0.1 orau | 0.2 orau | |
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18:1 Olein (omega-9) | 0.016 g | ~ | |||
| Nga waikawa hinu momona | 0.122 g | i 11.2 ki 20.6 | 1.1 orau | 2% | |
| 18: 2 Linoleic | 0.101 g | ~ | |||
| 18: 3 Linolenika | 0.021 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.021 g | i 0.9 ki 3.7 | 2.3 orau | 4.1 orau | |
| Nga waikawa momi Omega-6 | 0.101 g | i 4.7 ki 16.8 | 2.1 orau | 3.8 orau |
Ko te uara o te kaha ko 56 kcal.
- poro kapu = 170 g (95.2 kCal)
Tags: ihirangi pūngoi 56 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te painga o te aporo tunu ngaruiti me te kore he kiri, nga kaata, nga matūkai, nga hua whaihua o te aporo kaore he kiri, ka tunua ki te ngaruiti