Maharagwe, kijani, makopo

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.
LisheIdadiKanuni **% ya kawaida katika 100 g% ya kawaida katika 100 kcal100% ya kawaida
Kalori15 kcal1684 kcal0.9%6%11227 g
Protini0.72 g76 g0.9%6%10556 g
Mafuta0.17 g56 g0.3%2%32941 g
Wanga1.77 g219 g0.8%5.3%12373 g
Malazi fiber1.5 g20 g7.5%50%1333 g
Maji95.06 g2273 g4.2%28%2391 g
Ash0.77 g~
vitamini
Vitamini a, RAE13 μg900 mcg1.4%9.3%6923 g
alpha carotenes116 μg~
beta carotenes0.091 mg5 mg1.8%12%5495 g
beta Cryptoxanthin18 μg~
Lutein + Zeaxanthin338 mcg~
Vitamini B1, thiamine0.015 mg1.5 mg1%6.7%10000 g
Vitamini B2, Riboflavin0.02 mg1.8 mg1.1%7.3%9000 g
Vitamini B5, Pantothenic0.106 mg5 mg2.1%14%4717 g
Vitamini B6, pyridoxine0.03 mg2 mg1.5%10%6667 g
Vitamini B9, folate26 μg400 mcg6.5%43.3%1538 g
Vitamini C, ascorbic2.2 mg90 mg2.4%16%4091 g
Vitamini E, alpha tocopherol, TE0.02 mg15 mg0.1%0.7%75000 g
Vitamini K, phylloquinone29 μg120 mcg24.2%161.3%414 g
Vitamini PP, hapana0.2 mg20 mg1%6.7%10000 g
macronutrients
Potasiamu, K92 mg2500 mg3.7%24.7%2717 g
Kalsiamu, Ca29 mg1000 mg2.9%19.3%3448 g
Magnesiamu, Mg13 mg400 mg3.3%22%3077 g
Sodiamu, Na192 mg1300 mg14.8%98.7%677 g
Sulphur, S7.2 mg1000 mg0.7%4.7%13889 g
Fosforasi, P18 mg800 mg2.3%15.3%4444 g
Madini
Chuma, Fe1.02 mg18 mg5.7%38%1765
Manganese, Mh0.205 mg2 mg10.3%68.7%976 g
Shaba, Cu37 μg1000 mcg3.7%24.7%2703 g
Zinki, Zn0.36 mg12 mg3%20%3333 g
Wanga wanga
Mono na disaccharides (sukari)1.25 gupeo 100 g
Asidi muhimu za amino
Arginine *0.032 g~
Valine0.04 g~
Historia0.015 g~
Isoleucine0.029 g~
Leucine0.049 g~
Lysine0.039 g~
Methionine0.009 g~
Threonine0.035 g~
Tryptophan0.008 g~
Phenylalanine0.029 g~
Asidi ya Amino
alanini0.037 g~
Aspartic asidi0.111 g~
Glycine0.028 g~
Asidi ya Glutamic0.082 g~
proline0.029 g~
serine0.043 g~
Tyrosine0.019 g~
cysteine0.008 g~
Asidi zilizojaa mafuta
Nasadenie mafuta asidi0.04 gupeo 18.7 g
16: 0 Palmitic0.033 g~
18: 0 Stearic0.005 g~
Asidi ya mafuta ya monounsaturated0.007 gdakika 16.8 g
18: 1 Oleic (omega-9)0.007 g~
Asidi ya mafuta ya polyunsaturated0.09 gkutoka 11.2-20.6 g0.8%5.3%
18: 2 Linoleic0.035 g~
18: 3 Linolenic0.055 g~
Omega-3 fatty0.055 gkutoka 0.9 hadi 3.7 g6.1%40.7%
Omega-6 fatty0.035 gkutoka 4.7 hadi 16.8 g0.7%4.7%

Thamani ya nishati ni 15 kcal.

  • Kikombe 0,5 = gramu 120 (18 kcal)
  • inaweza (303 x 406) = 439 g (65.9 kcal)
Maharagwe, kijani, makopo matajiri katika vitamini na madini kama vitamini K - 24,2%
  • 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: thamani ya kalori ya kcal 15, muundo wa kemikali, thamani ya lishe, vitamini, madini kuliko Maharagwe yanayosaidia, kijani kibichi, makopo, kalori, virutubisho, mali ya faida ya Maharagwe ya kijani, kijani kibichi, makopo

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