Uara kai totika me te hanganga matū.
Kei te ripanga e whai ake nei nga raarangi o nga matūkai (Calories, protein, momona, warowaihā, huaora me nga kohuke) kei roto 100 karamu Tuhinga o mua.
| Kawaiora | tau | Ture ** | % o te tikanga i te 100 g | % o te tikanga i te 100 kcal | 100% o te tikanga |
| Kororo | 30 kcal | 1684 kcal | 1.8 orau | 6% | 5613 g |
| Pūmua | 1.76 g | 76 g | 2.3 orau | 7.7 orau | 4318 g |
| Fats | 0.19 g | 56 g | 0.3 orau | 1% | 29474 g |
| warowaihā | 2.79 g | 219 g | 1.3 orau | 4.3 orau | 7849 g |
| Te muka kai | 3.4 g | 20 g | 17 orau | 56.7 orau | 588 g |
| Water | 90.69 g | 2273 g | 4% | 13.3 orau | 2506 g |
| Ash | 1.17 g | ~ | |||
| huaora | |||||
| Huaora a, RAE | 11 .g | 900 mcg | 1.2 orau | 4% | 8182 g |
| karotenana beta | 0.137 mg | 5 mg | 2.7 orau | 9% | 3650 |
| Lutein + Zeaxanthin | 331 .g | ~ | |||
| Huaora B1, thiamine | 0.032 mg | 1.5 mg | 2.1 orau | 7% | 4688 g |
| Huaora B2, Riboflavin | 0.054 mg | 1.8 mg | 3% | 10 orau | 3333 g |
| Huaora B4, kowhiri | 13.2 mg | 500 mg | 2.6 orau | 8.7 orau | 3788 g |
| Huaora B5, Pantothenic | 0.133 mg | 5 mg | 2.7 orau | 9% | 3759 g |
| Huaora B6, pyridoxine | 0.049 mg | 2 mg | 2.5 orau | 8.3 orau | 4082 g |
| Huaora B9, folate | 18 .g | 400 mcg | 4.5 orau | 15 orau | 2222 g |
| Huaora C, ascorbic | 3.1 mg | 90 mg | 3.4 orau | 11.3 orau | 2903 g |
| Huaora E, alpha tocopherol, TE | 0.03 mg | 15 mg | 0.2 orau | 0.7 orau | 50000 g |
| Huaora K, phylloquinone | 8 .g | 120 mcg | 6.7 orau | 22.3 orau | 1500 g |
| Huaora PP, No. | 0.205 mg | 20 mg | 1% | 3.3 orau | 9756 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 109 mg | 2500 mg | 4.4 orau | 14.7 orau | 2294 g |
| Konupūmā, Ca | 29 mg | 1000 mg | 2.9 orau | 9.7 orau | 3448 g |
| Konupora, Mg | 15 mg | 400 mg | 3.8 orau | 12.7 orau | 2667 g |
| Konutai, Na | 334 mg | 1300 mg | 25.7 orau | 85.7 orau | 389 g |
| Sulphur, S | 17.6 mg | 1000 mg | 1.8 orau | 6% | 5682 g |
| Paihere, P | 30 mg | 800 mg | 3.8 orau | 12.7 orau | 2667 g |
| kohuke | |||||
| Rino, Fe | 0.99 mg | 18 mg | 5.5 orau | 18.3 orau | 1818 |
| Manganese, Mn | 0.382 mg | 2 mg | 19.1 orau | 63.7 orau | 524 g |
| Parahi, Cu | 80 mcg | 1000 mcg | 8% | 26.7 orau | 1250 g |
| Selenium, Mena | 2.1 .g | 55 mcg | 3.8 orau | 12.7 orau | 2619 g |
| Zinc, Zn | 0.27 mg | 12 mg | 2.3 orau | 7.7 orau | 4444 g |
| Warowaihā Kaihoko | |||||
| Mono me te waatea (huka) | 0.63 g | mōrahi 100 g | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.023 g | mōrahi 18.7 g | |||
| 16: 0 Palmitic | 0.021 g | ~ | |||
| 18: 0 Stearic | 0.003 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.014 g | min 16.8g | 0.1 orau | 0.3 orau | |
| 18: 1 Oleic (omega-9) | 0.014 g | ~ | |||
| Nga waikawa hinu momona | 0.11 g | mai i te 11.2-20.6 g | 1% | 3.3 orau | |
| 18: 2 Linoleic | 0.04 g | ~ | |||
| 18: 3 Linolenic | 0.071 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.071 g | mai i te 0.9 ki te 3.7 g | 7.9 orau | 26.3 orau | |
| Nga waikawa momi Omega-6 | 0.04 g | mai i te 4.7 ki te 16.8 g | 0.9 orau | 3% |
Ko te uara o te kaha ko 30 kcal.
- kapu = 245 karamu (73.5 kcal)
He pīni kākāriki Shellie, kēne whai rawa i roto i nga huaora me nga kohuke pera i te manganese - 19,1%
- Manganese kei roto i te hanganga o te koiwi me te kiko honohono, he waahanga no te whākōkī i roto i te haurehu o te waikawa amino, warowaihā, catecholamines; e hiahiatia ana mo te whakahiatotanga o te cholesterol me te nucleotides. Ko te rawaka o te kohi ka haere tahi te tipu whakaraerae, nga mate o te punaha whakatipuranga, te piki haere o te pakarukaru o te koiwi, nga mate o te warowaihā me te hinu lipid.
He raarangi katoa o nga hua tino whaihua ka kitea e koe i roto i te taupānga.
Tags: te uara caloric o te 30 kcal, te hanganga matū, te uara kai, te huaora, te kohuke atu i te awhina i te Beans Shellie, te kēne, te calories, te matūkai, nga painga o te Beans Shellie matomato, te kēne