tirotiro
Te ihirangi Calorie o nga huawhenua
| Vegetables | Kororo (kcal) | pūmua (karamu) | Fats (karamu) | warowaihā (karamu) |
| Eggplant | 24 | 1.2 | 0.1 | 4.5 |
| Rutabaga | 37 | 1.2 | 0.1 | 7.7 |
| Ginger (pakiaka) | 80 | 1.8 | 0.8 | 17.8 |
| Zucchini | 24 | 0.6 | 0.3 | 4.6 |
| Cabbage | 28 | 1.8 | 0.1 | 4.7 |
| broccoli | 34 | 2.8 | 0.4 | 6.6 |
| Ka tipu a Brussels | 35 | 4.8 | 0.3 | 3.1 |
| Sauerkraut | 23 | 1.8 | 0.1 | 3 |
| Kohlrabi | 44 | 2.8 | 0.1 | 7.9 |
| Kāpeti, whero, | 26 | 0.8 | 0.2 | 5.1 |
| Cabbage | 16 | 1.2 | 0.2 | 2 |
| Kāpeti Savoy | 28 | 1.2 | 0.1 | 6 |
| Kareparāoa | 30 | 2.5 | 0.3 | 4.2 |
| Potatoes | 77 | 2 | 0.4 | 16.3 |
| Rakau | 36 | 2 | 0.2 | 6.3 |
| riki | 41 | 1.4 | 0.2 | 8.2 |
| Kāreti | 35 | 1.3 | 0.1 | 6.9 |
| Te tihi | 25 | 0.9 | 0.2 | 3 |
| Kukama | 14 | 0.8 | 0.1 | 2.5 |
| Rawa | 34 | 4.6 | 0.4 | 5.5 |
| Te pepa reka (Bulgarian) | 26 | 1.3 | 0.1 | 4.9 |
| Tomato (tōmato) | 24 | 1.1 | 0.2 | 3.8 |
| Nga wera | 20 | 1.2 | 0.1 | 3.4 |
| Te tihi | 32 | 1.5 | 0.1 | 6.2 |
| Beets | 42 | 1.5 | 0.1 | 8.8 |
| Tieki (pakiaka) | 34 | 1.3 | 0.3 | 6.5 |
| Hiruharama artichoke | 61 | 2.1 | 0.1 | 12.8 |
| Pauka | 22 | 1 | 0.1 | 4.4 |
| Kāriki | 149 | 6.5 | 0.5 | 29.9 |
I nga teepu e whai ake nei, nga uara kua kitea kua nui ake i te toharite o te ra mo te huaora (kohuke). Tāraro nga uara kua whakaatuhia mai i te 50% ki te 100% o te wariu o te ra (kohuke) i ia ra.
Ko te ihirangi o nga huaora i roto i nga huawhenua:
| Vegetables | huaora He | B1 huaora | B2 huaora | huaora C | huaora E | Huaora PP |
| Eggplant | 3 mg | 0.04 mg | 0.05 mg | 5 mg | 0.1 mg | 0.8 mg |
| Rutabaga | 8 mcg | 0.05 mg | 0.05 mg | 30 mg | 0.1 mg | 1.1 mg |
| Ginger (pakiaka) | 0 mcg | 0.02 mg | 0.03 mg | 5 mg | 0.3 mg | 0.7 mg |
| Zucchini | 5 .g | 0.03 mg | 0.03 mg | 15 mg | 0.1 mg | 0.7 mg |
| Cabbage | 3 mg | 0.03 mg | 0.04 mg | 45 mg | 0.1 mg | 0.9 mg |
| broccoli | 386 mcg | 0.07 mg | 0.12 mg | 0.8 mg | 1.1 mg | |
| Ka tipu a Brussels | 50 mcg | 0.1 mg | 0.2 mg | 1 mg | 1.5 mg | |
| Sauerkraut | 0 mcg | 0.02 mg | 0.02 mg | 30 mg | 0.1 mg | 0.6 mg |
| Kohlrabi | 17 mcg | 0.06 mg | 0.05 mg | 50 mg | 0.2 mg | 1.2 mg |
| Kāpeti, whero, | 17 mcg | 0.05 mg | 0.05 mg | 60 mg | 0.1 mg | 0.5 mg |
| Cabbage | 16 mg | 0.04 mg | 0.05 mg | 27 mg | 0.1 mg | 0.6 mg |
| Kāpeti Savoy | 3 mg | 0.04 mg | 0.05 mg | 5 mg | 0 mg | 0.8 mg |
| Kareparāoa | 3 mg | 0.1 mg | 0.1 mg | 0.2 mg | 1 mg | |
| Potatoes | 3 mg | 0.12 mg | 0.07 mg | 20 mg | 0.1 mg | 1.8 mg |
| Burdock (pakiaka) | 0 mcg | 0.01 mg | 0.03 mg | 3 mg | 0.4 mg | 0.3 mg |
| Rakau | 333 mcg | 0.1 mg | 0.04 mg | 35 mg | 0.8 mg | 0.8 mg |
| riki | 0 mcg | 0.05 mg | 0.02 mg | 10 mg | 0.2 mg | 0.5 mg |
| Kāreti | 0.06 mg | 0.07 mg | 5 mg | 0.4 mg | 1.1 mg | |
| Te tihi | 3 mg | 0.04 mg | 0.06 mg | 2 mg | 0 mg | 0.5 mg |
| Kukama | 10 .g | 0.03 mg | 0.04 mg | 10 mg | 0.1 mg | 0.3 mg |
| Rawa | 181 mcg | 0.02 mg | 0.21 mg | 26.6 mg | 0 mg | 4.9 mg |
| Te pepa reka (Bulgarian) | 250 mcg | 0.08 mg | 0.09 mg | 0.7 mg | 1 mg | |
| Tomato (tōmato) | 133 mcg | 0.06 mg | 0.04 mg | 25 mg | 0.7 mg | 0.7 mg |
| Nga wera | 0 mcg | 0.01 mg | 0.04 mg | 25 mg | 0.1 mg | 0.3 mg |
| Te tihi | 17 mcg | 0.05 mg | 0.04 mg | 20 mg | 0.1 mg | 1.1 mg |
| Beets | 2 mg | 0.02 mg | 0.04 mg | 10 mg | 0.1 mg | 0.4 mg |
| Tieki (pakiaka) | 3 mg | 0.03 mg | 0.06 mg | 8 mg | 0.5 mg | 1.2 mg |
| Hiruharama artichoke | 2 mg | 0.07 mg | 0.06 mg | 6 mg | 0.2 mg | 1.6 mg |
| Pauka | 250 mcg | 0.05 mg | 0.06 mg | 8 mg | 0.4 mg | 0.7 mg |
| Kāriki | 0 mcg | 0.08 mg | 0.08 mg | 10 mg | 0.3 mg | 2.8 mg |
Te ihirangi kohuke o nga huawhenua:
| Vegetables | Pāhare pāporo | konupūmā | konupora | Waehau | Te konutai | Iron |
| Eggplant | 238 mg | 15 mg | 9 mg | 34 mg | 6 mg | 0.4 .g |
| Rutabaga | 238 mg | 40 mg | 14 mg | 41 mg | 10 mg | 1.5 g |
| Ginger (pakiaka) | 415 mg | 16 mg | 43 mg | 34 mg | 13 mg | 0.6 .g |
| Zucchini | 238 mg | 15 mg | 9 mg | 12 mg | 2 mg | 0.4 .g |
| Cabbage | 300 mg | 48 mg | 16 mg | 31 mg | 13 mg | 0.6 .g |
| broccoli | 316 mg | 47 mg | 21 mg | 66 mg | 33 mg | 0.73 .g |
| Ka tipu a Brussels | 375 mg | 34 mg | 40 mg | 78 mg | 7 mg | 1.3 .g |
| Sauerkraut | 300 mg | 48 mg | 16 mg | 31 mg | 930 mg | 0.6 .g |
| Kohlrabi | 370 mg | 46 mg | 30 mg | 50 mg | 10 mg | 0.6 .g |
| Kāpeti, whero, | 302 mg | 53 mg | 16 mg | 32 mg | 4 mg | 0.6 .g |
| Cabbage | 238 mg | 77 mg | 13 mg | 29 mg | 9 mg | 0.3 mcg |
| Kāpeti Savoy | 238 mg | 15 mg | 9 mg | 34 mg | 20 mg | 0.4 .g |
| Kareparāoa | 210 mg | 26 mg | 17 mg | 51 mg | 10 mg | 1.4 mcg |
| Potatoes | 568 mg | 10 mg | 23 mg | 58 mg | 5 mg | 0.9 .g |
| Burdock (pakiaka) | 308 mg | 41 mg | 38 mg | 51 mg | 5 mg | 0.8 .g |
| Rakau | 225 mg | 87 mg | 10 mg | 58 mg | 50 mg | 1 .g |
| riki | 175 mg | 31 mg | 14 mg | 58 mg | 4 mg | 0.8 .g |
| Kāreti | 200 mg | 27 mg | 38 mg | 55 mg | 21 mg | 0.7 .g |
| Te tihi | 970 mg | 40 mg | 170 mg | 55 mg | 520 mg | |
| Kukama | 141 mg | 23 mg | 14 mg | 42 mg | 8 mg | 0.6 .g |
| Rawa | 370 mg | 32 mg | 34 mg | 101 mg | 1 mg | 1.3 .g |
| Te pepa reka (Bulgarian) | 163 mg | 8 mg | 7 mg | 16 mg | 2 mg | 0.5 mcg |
| Tomato (tōmato) | 290 mg | 14 mg | 20 mg | 26 mg | 3 mg | 0.9 .g |
| Nga wera | 255 mg | 39 mg | 13 mg | 44 mg | 10 mg | 1 .g |
| Te tihi | 238 mg | 49 mg | 17 mg | 34 mg | 17 mg | 0.9 .g |
| Beets | 288 mg | 37 mg | 22 mg | 43 mg | 46 mg | 1.4 mcg |
| Tieki (pakiaka) | 393 mg | 63 mg | 33 mg | 27 mg | 77 mg | 0.5 mcg |
| Hiruharama artichoke | 200 mg | 20 mg | 12 mg | 78 mg | 3 mg | 0.4 .g |
| Pauka | 204 mg | 25 mg | 14 mg | 25 mg | 4 mg | 0.4 .g |
| Kāriki | 260 mg | 180 mg | 30 mg | 100 mg | 17 mg | 1.5 g |