Uara kai totika me te hanganga matū.
| Kawaiora | Rahinga | Norm ** | % o te tikanga i 100 g | % o te tikanga i 100 kcal | 100% noa |
| Uara pūngoi | 119 kCal | 1684 kCal | 7.1 orau | 6% | 1415 g |
| Pūmua | 2.7 g | 76 g | 3.6 orau | 3% | 2815 g |
| Fats | 10 g | 56 g | 17.9 orau | 15 orau | 560 g |
| warowaihā | 3.9 g | 219 g | 1.8 orau | 1.5 orau | 5615 g |
| waikawa organic | 0.8 g | ~ | |||
| Water | 82 g | 2273 g | 3.6 orau | 3% | 2772 g |
| Ash | 0.6 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 65 µg | 900 µg | 7.2 orau | 6.1 orau | 1385 g |
| Retinol | 0.06 mg | ~ | |||
| karotenana beta | 0.03 mg | 5 mg | 0.6 orau | 0.5 orau | 16667 g |
| Huaora B1, thiamine | 0.03 mg | 1.5 mg | 2% | 1.7 orau | 5000 g |
| Huaora B2, riboflavin | 0.1 mg | 1.8 mg | 5.6 orau | 4.7 orau | 1800 g |
| Huaora B4, kowhiri | 47.6 mg | 500 mg | 9.5 orau | 8% | 1050 g |
| Huaora B5, pantothenic | 0.3 mg | 5 mg | 6% | 5% | 1667 g |
| Huaora B6, pyridoxine | 0.04 mg | 2 mg | 2% | 1.7 orau | 5000 g |
| Huaora B9, folate | 10 µg | 400 µg | 2.5 orau | 2.1 orau | 4000 g |
| Huaora B12, cobalamin | 0.4 µg | 3 µg | 13.3 orau | 11.2 orau | 750 g |
| Huaora C, ascorbic | 0.5 mg | 90 mg | 0.6 orau | 0.5 orau | 18000 g |
| Huaora D, calciferol | 0.08 µg | 10 µg | 0.8 orau | 0.7 orau | 12500 g |
| Huaora E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 1.7 orau | 5000 g |
| Huaora H, koiora | 3.38 µg | 50 µg | 6.8 orau | 5.7 orau | 1479 g |
| Huaora K, phylloquinone | 0.5 µg | 120 µg | 0.4 orau | 0.3 orau | 24000 g |
| Huaora PP, KORE | 0.8 mg | 20 mg | 4% | 3.4 orau | 2500 g |
| Huapeka | 0.2 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 124 mg | 2500 mg | 5% | 4.2 orau | 2016 g |
| Konupūmā, Ca | 90 mg | 1000 mg | 9% | 7.6 orau | 1111 g |
| Konupora, Mg | 10 mg | 400 mg | 2.5 orau | 2.1 orau | 4000 g |
| Konutai, Na | 50 mg | 1300 mg | 3.8 orau | 3.2 orau | 2600 g |
| Sulphur, S | 27 mg | 1000 mg | 2.7 orau | 2.3 orau | 3704 g |
| Paihere, P | 62 mg | 800 mg | 7.8 orau | 6.6 orau | 1290 g |
| Māota, Cl | 76 mg | 2300 mg | 3.3 orau | 2.8 orau | 3026 g |
| Tuhinga o nga waahanga | |||||
| Konumohe, Al | 50 µg | ~ | |||
| Rino, Fe | 0.1 mg | 18 mg | 0.6 orau | 0.5 orau | 18000 g |
| Iodine, I | 9 µg | 150 µg | 6% | 5% | 1667 g |
| Cobalt, Co. | 0.3 µg | 10 µg | 3% | 2.5 orau | 3333 g |
| Manganese, Mn | 0.003 mg | 2 mg | 0.2 orau | 0.2 orau | 66667 g |
| Parahi, Cu | 22 µg | 1000 µg | 2.2 orau | 1.8 orau | 4545 g |
| Molibdenum, Mo. | 5 µg | 70 µg | 7.1 orau | 6% | 1400 g |
| Kaiarahi, Sn | 13 µg | ~ | |||
| Selenium, Mena | 0.4 µg | 55 µg | 0.7 orau | 0.6 orau | 13750 g |
| Strontium, Matua | 17 µg | ~ | |||
| Puoro, F | 17 µg | 4000 µg | 0.4 orau | 0.3 orau | 23529 g |
| Chrome, Cr | 2 µg | 50 µg | 4% | 3.4 orau | 2500 g |
| Zinc, Zn | 0.3 mg | 12 mg | 2.5 orau | 2.1 orau | 4000 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 3.9 g | max 100 g | |||
| Taimana | |||||
| cholesterol | 30 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 5.8 g | max 18.7 g | |||
| Ko te waikawa momona Monounsaturated | 3.03 g | min 16.8 g | 18 orau | 15.1 orau | |
| Nga waikawa hinu momona | 0.47 g | i 11.2 ki 20.6 | 4.2 orau | 3.5 orau | |
| Nga waikawa momi Omega-3 | 0.09 g | i 0.9 ki 3.7 | 10 orau | 8.4 orau | |
| Nga waikawa momi Omega-6 | 0.38 g | i 4.7 ki 16.8 | 8.1 orau | 6.8 orau |
Ko te uara o te kaha ko 119 kcal.
- Karāhe 250 ml = 250 gr (297.5 kcal)
- Karāhe 200 ml = 200 gr (238 kcal)
- Punetēpu ("kei runga" hāunga ngā kai wai) = 20 g (23.8 kcal)
- Tīpune ("runga" hāunga ngā kai wai) = 9 g (10.7 kcal)
- B12 huaora whai wāhi nui i roto i te pākia me te huri o waikawa amino. Ko te Folate me te huaora B12 he huaora honohono ana ka uru ki te hanga toto. Ko te kore o te huaora B12 ka arahi ki te whanaketanga o te ngoikoretanga o te takawaenga tuarua, o te tuarua ranei, me te anemia, te leopenia, te thrombocytopenia.
Te uara o te kaha, te kiko ranei o te pūngoi Ko te nui o te kaha ka tukuna i roto i te tinana o te tangata mai i te kai i te wa e nakunaku ana. Ko te uara kaha o tetahi hua ka ine ki te kiro-calories (kcal), kiro-joules (kJ) ranei mo ia 100 karamu. hua. Ko te kirocalorie e whakamahia ana hei ine i te uara kaha o te kai ka kiia hoki ko te "calorie kai," no reira ka waiho te kiro mua i te wa e tohuhia ana nga kaarai (kilo) Calories. Ka taea e koe te kite i nga ripanga kaha mo nga hua a Ruhia.
Te uara kai totika - te kiko o te warowaihā, te momona me te pūmua i roto i te hua.
Uara kai totika o te hua kai - nga waahanga o nga hua o te kai, kei te aroaro o nga hiahia o te tangata mo nga matū me te kaha e tika ana.
huaora, nga matū waro e hiahiatia ana i roto i te rahinga iti mo te kai a te tangata me te nuinga o nga tuarapa. Ko te nuinga o nga huaora ka waihangahia e nga tipu kaore i te kararehe. Ko te hiahia o te tangata i ia ra mo nga huaora he iti noa nga milligrams ranei micrograms. Kaore i te rite ki nga matū pararopi, ka ngaro nga huaora i te kaha o te whakamahana. He maha nga huaora kaore e pumau, ka "ngaro" i te wa o te tunu kai me te tukatuka kai.