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 | 346 kCal | 1684 kCal | 20.5 orau | 5.9 orau | 487 g |
| Pūmua | 2.8 g | 76 g | 3.7 orau | 1.1 orau | 2714 g |
| Fats | 28 g | 56 g | 50 orau | 14.5 orau | 200 g |
| warowaihā | 21.6 g | 219 g | 9.9 orau | 2.9 orau | 1014 g |
| waikawa organic | 0.18 g | ~ | |||
| Water | 47 g | 2273 g | 2.1 orau | 0.6 orau | 4836 g |
| Ash | 0.4 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 160 µg | 900 µg | 17.8 orau | 5.1 orau | 563 g |
| Retinol | 0.15 mg | ~ | |||
| karotenana beta | 0.07 mg | 5 mg | 1.4 orau | 0.4 orau | 7143 g |
| Huaora B1, thiamine | 0.02 mg | 1.5 mg | 1.3 orau | 0.4 orau | 7500 g |
| Huaora B2, riboflavin | 0.11 mg | 1.8 mg | 6.1 orau | 1.8 orau | 1636 g |
| Huaora B4, kowhiri | 39.3 mg | 500 mg | 7.9 orau | 2.3 orau | 1272 g |
| Huaora B5, pantothenic | 0.34 mg | 5 mg | 6.8 orau | 2% | 1471 g |
| Huaora B6, pyridoxine | 0.08 mg | 2 mg | 4% | 1.2 orau | 2500 g |
| Huaora B9, folate | 2.2 µg | 400 µg | 0.6 orau | 0.2 orau | 18182 g |
| Huaora B12, cobalamin | 0.4 µg | 3 µg | 13.3 orau | 3.8 orau | 750 g |
| Huaora C, ascorbic | 0.3 mg | 90 mg | 0.3 orau | 0.1 orau | 30000 g |
| Huaora D, calciferol | 0.15 µg | 10 µg | 1.5 orau | 0.4 orau | 6667 g |
| Huaora E, alpha tocopherol, TE | 0.6 mg | 15 mg | 4% | 1.2 orau | 2500 g |
| Huaora H, koiora | 3.38 µg | 50 µg | 6.8 orau | 2% | 1479 g |
| Huaora K, phylloquinone | 1.9 µg | 120 µg | 1.6 orau | 0.5 orau | 6316 g |
| Huaora PP, KORE | 0.07 mg | 20 mg | 0.4 orau | 0.1 orau | 28571 g |
| Huapeka | 0.1 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 88 mg | 2500 mg | 3.5 orau | 1% | 2841 g |
| Konupūmā, Ca | 78 mg | 1000 mg | 7.8 orau | 2.3 orau | 1282 g |
| Konupora, Mg | 7 mg | 400 mg | 1.8 orau | 0.5 orau | 5714 g |
| Konutai, Na | 32 mg | 1300 mg | 2.5 orau | 0.7 orau | 4063 g |
| Sulphur, S | 28 mg | 1000 mg | 2.8 orau | 0.8 orau | 3571 g |
| Paihere, P | 60 mg | 800 mg | 7.5 orau | 2.2 orau | 1333 g |
| Māota, Cl | 45 mg | 2300 mg | 2% | 0.6 orau | 5111 g |
| Tuhinga o nga waahanga | |||||
| Konumohe, Al | 50 µg | ~ | |||
| Rino, Fe | 0.2 mg | 18 mg | 1.1 orau | 0.3 orau | 9000 g |
| Iodine, I | 9 µg | 150 µg | 6% | 1.7 orau | 1667 g |
| Cobalt, Co. | 2 µg | 10 µg | 20 orau | 5.8 orau | 500 g |
| Manganese, Mn | 0.003 mg | 2 mg | 0.2 orau | 0.1 orau | 66667 g |
| Parahi, Cu | 78 µg | 1000 µg | 7.8 orau | 2.3 orau | 1282 g |
| Molibdenum, Mo. | 5 µg | 70 µg | 7.1 orau | 2.1 orau | 1400 g |
| Kaiarahi, Sn | 13 µg | ~ | |||
| Selenium, Mena | 0.3 µg | 55 µg | 0.5 orau | 0.1 orau | 18333 g |
| Strontium, Matua | 17 µg | ~ | |||
| Puoro, F | 17 µg | 4000 µg | 0.4 orau | 0.1 orau | 23529 g |
| Chrome, Cr | 2 µg | 50 µg | 4% | 1.2 orau | 2500 g |
| Zinc, Zn | 0.38 mg | 12 mg | 3.2 orau | 0.9 orau | 3158 g |
| Warowaihā Kaihoko | |||||
| lactose | 3.6 g | ~ | |||
| Tuhinga o mua | 18 g | ~ | |||
| Taimana | |||||
| cholesterol | 116.6 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 16.1 g | max 18.7 g | |||
| Ko te waikawa momona Monounsaturated | 8.2 g | min 16.8 g | 48.8 orau | 14.1 orau | |
| Nga waikawa hinu momona | 1.28 g | i 11.2 ki 20.6 | 11.4 orau | 3.3 orau | |
| Nga waikawa momi Omega-3 | 0.243 g | i 0.9 ki 3.7 | 27 orau | 7.8 orau | |
| Nga waikawa momi Omega-6 | 1.026 g | i 4.7 ki 16.8 | 21.8 orau | 6.3 orau |
Ko te uara o te kaha ko 346 kcal.
- huaora He kei a ia te kawenga mo te whanaketanga noa, te whakaputa uri, te hauora o te kiri me te karu, me te mau tonu ki te aukati.
- 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.
- Konukurahina he waahanga o te huaora B12. Whakahohe i nga whākōkī o te waikawa waikawa momona me te waikawa waikawa folic.
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.