Thamani ya lishe na muundo wa kemikali.
Jedwali lifuatalo linaorodhesha yaliyomo kwenye virutubishi (kalori, protini, mafuta, wanga, vitamini na madini) ndani 100 gramu ya sehemu ya kula.
| Lishe | Idadi | Kanuni ** | % ya kawaida katika 100 g | % ya kawaida katika 100 kcal | 100% ya kawaida |
| Kalori | 21 kcal | 1684 kcal | 1.2% | 5.7% | 8019 g |
| Protini | 1.05 g | 76 g | 1.4% | 6.7% | 7238 g |
| Mafuta | 0.41 g | 56 g | 0.7% | 3.3% | 13659 g |
| Wanga | 2.29 g | 219 g | 1% | 4.8% | 9563 g |
| Malazi fiber | 1.9 g | 20 g | 9.5% | 45.2% | 1053 g |
| Maji | 93.52 g | 2273 g | 4.1% | 19.5% | 2430 g |
| Ash | 0.83 g | ~ | |||
| vitamini | |||||
| Vitamini a, RAE | 18 μg | 900 mcg | 2% | 9.5% | 5000 g |
| alpha carotenes | 156 μg | ~ | |||
| beta carotenes | 0.122 mg | 5 mg | 2.4% | 11.4% | 4098 g |
| beta Cryptoxanthin | 24 mcg | ~ | |||
| Lutein + Zeaxanthin | 384 μg | ~ | |||
| Vitamini B1, thiamine | 0.016 mg | 1.5 mg | 1.1% | 5.2% | 9375 g |
| Vitamini B2, Riboflavin | 0.046 mg | 1.8 mg | 2.6% | 12.4% | 3913 g |
| Vitamini B4, choline | 14.7 mg | 500 mg | 2.9% | 13.8% | 3401 g |
| Vitamini B5, Pantothenic | 0.2 mg | 5 mg | 4% | 19% | 2500 g |
| Vitamini B6, pyridoxine | 0.03 mg | 2 mg | 1.5% | 7.1% | 6667 g |
| Vitamini B9, folate | 24 mcg | 400 mcg | 6% | 28.6% | 1667 g |
| Vitamini C, ascorbic | 2.8 mg | 90 mg | 3.1% | 14.8% | 3214 g |
| Vitamini E, alpha tocopherol, TE | 0.03 mg | 15 mg | 0.2% | 1% | 50000 g |
| Vitamini K, phylloquinone | 38.9 μg | 120 mcg | 32.4% | 154.3% | 308 g |
| Vitamini PP, hapana | 0.206 mg | 20 mg | 1% | 4.8% | 9709 g |
| Betaine | 0.2 mg | ~ | |||
| macronutrients | |||||
| Potasiamu, K | 96 mg | 2500 mg | 3.8% | 18.1% | 2604 g |
| Kalsiamu, Ca | 37 mg | 1000 mg | 3.7% | 17.6% | 2703 g |
| Magnesiamu, Mg | 13 mg | 400 mg | 3.3% | 15.7% | 3077 g |
| Sodiamu, Na | 268 mg | 1300 mg | 20.6% | 98.1% | 485 g |
| Sulphur, S | 10.5 mg | 1000 mg | 1.1% | 5.2% | 9524 g |
| Fosforasi, P | 22 mg | 800 mg | 2.8% | 13.3% | 3636 g |
| Madini | |||||
| Chuma, Fe | 0.89 mg | 18 mg | 4.9% | 23.3% | 2022 |
| Manganese, Mh | 0.175 mg | 2 mg | 8.8% | 41.9% | 1143 g |
| Shaba, Cu | 39 μg | 1000 mcg | 3.9% | 18.6% | 2564 g |
| Selenium, Ikiwa | 0.4 μg | 55 mcg | 0.7% | 3.3% | 13750 g |
| Zinki, Zn | 0.19 mg | 12 mg | 1.6% | 7.6% | 6316 g |
| Wanga wanga | |||||
| Wanga na dextrins | 1 mwaka | ~ | |||
| Mono na disaccharides (sukari) | 1.44 g | upeo 100 g | |||
| Glukosi (dextrose) | 0.63 g | ~ | |||
| sucrose | 0.18 g | ~ | |||
| Fructose | 0.62 g | ~ | |||
| Asidi muhimu za amino | |||||
| Arginine * | 0.042 g | ~ | |||
| Valine | 0.052 g | ~ | |||
| Historia | 0.019 g | ~ | |||
| Isoleucine | 0.038 g | ~ | |||
| Leucine | 0.064 g | ~ | |||
| Lysine | 0.05 g | ~ | |||
| Methionine | 0.013 g | ~ | |||
| Threonine | 0.045 g | ~ | |||
| Tryptophan | 0.011 g | ~ | |||
| Phenylalanine | 0.038 g | ~ | |||
| Asidi ya Amino | |||||
| alanini | 0.048 g | ~ | |||
| Aspartic asidi | 0.146 g | ~ | |||
| Glycine | 0.037 g | ~ | |||
| Asidi ya Glutamic | 0.107 g | ~ | |||
| proline | 0.039 g | ~ | |||
| serine | 0.057 g | ~ | |||
| Tyrosine | 0.024 g | ~ | |||
| cysteine | 0.01 g | ~ | |||
| Asidi zilizojaa mafuta | |||||
| Nasadenie mafuta asidi | 0.093 g | upeo 18.7 g | |||
| 16: 0 Palmitic | 0.08 g | ~ | |||
| 18: 0 Stearic | 0.013 g | ~ | |||
| Asidi ya mafuta ya monounsaturated | 0.017 g | dakika 16.8 g | 0.1% | 0.5% | |
| 18: 1 Oleic (omega-9) | 0.017 g | ~ | |||
| Asidi ya mafuta ya polyunsaturated | 0.211 g | kutoka 11.2-20.6 g | 1.9% | 9% | |
| 18: 2 Linoleic | 0.08 g | ~ | |||
| 18: 3 Linolenic | 0.131 g | ~ | |||
| Omega-3 fatty | 0.131 g | kutoka 0.9 hadi 3.7 g | 14.6% | 69.5% | |
| Omega-6 fatty | 0.08 g | kutoka 4.7 hadi 16.8 g | 1.7% | 8.1% |
Thamani ya nishati ni 21 kcal.
- kikombe = 156 g (32.8 kcal)
- inaweza (303 x 406) = 262 g (55 kcal)
- Maharagwe 10 = 62 gr (kcal 13)
Maharagwe, kijani kibichi, makopo, yaliyomo bila kioevu vitamini na madini mengi, kama vitamini K - 32,4%
- Vitamin K inasimamia kuganda kwa damu. Ukosefu wa vitamini K husababisha kuongezeka kwa wakati wa kuganda kwa damu, kiwango cha chini cha prothrombin katika damu.
Saraka kamili ya bidhaa muhimu unazoweza kuona kwenye programu.
Tags: kalori ni kcal 21, muundo wa kemikali, thamani ya lishe, vitamini, madini kuliko Maharagwe yanayosaidia, kijani kibichi, makopo, bila yaliyomo kwenye maji, kalori, virutubisho, mali ya faida ya Maharagwe ya kijani, kijani, makopo, hakuna yaliyomo kioevu