Kukosha kwehutano uye makemikari akaumbwa.
Iyi inotevera tafura inonyora zvirimo mukati macetoroli (macalorie, mapuroteni, mafuta, makabhohaidhiretsi, mavitamini uye mamineral) mu 100 magiramu chikamu chinodyiwa.
| Nutrient | nhamba | Norma ** | % yezvakajairwa mu100 g | % yenguva dzose mu100 kcal | 100% yezvakajairwa |
| Calorie | 21 kcal | 1684 kcal | 1.2% | 5.7% | 8019 d |
| MaProteins | 1.05 d | 76 d | 1.4% | 6.7% | 7238 d |
| mafuta | 0.41 d | 56 d | 0.7% | 3.3% | 13659 d |
| Carbohydrate | 2.29 d | 219 d | 1% | 4.8% | 9563 d |
| Dietary fiber | 1.9 d | 20 d | 9.5% | 45.2% | 1053 d |
| Mvura | 93.52 d | 2273 d | 4.1% | 19.5% | 2430 d |
| dota | 0.83 d | ~ | |||
| mavhitamini | |||||
| Vhitamini a, RAE | 18 mag | 900 mcg | 2% | 9.5% | 5000 d |
| alpha carotenes | 156 mag | ~ | |||
| beta carotenes | 0.122 mg | 5 mg | 2.4% | 11.4% | 4098 d |
| beta Cryptoxanthin | 24 mcg | ~ | |||
| Lutein + Zeaxanthin | 384 mag | ~ | |||
| Vhitamini B1, thiamine | 0.016 mg | 1.5 mg | 1.1% | 5.2% | 9375 d |
| Vhitamini B2, Riboflavin | 0.046 mg | 1.8 mg | 2.6% | 12.4% | 3913 d |
| Vitamini B4, choline | 14.7 mg | 500 mg | 2.9% | 13.8% | 3401 d |
| Vhitamini B5, Pantothenic | 0.2 mg | 5 mg | 4% | 19% | 2500 d |
| Vhitamini B6, pyridoxine | 0.03 mg | 2 mg | 1.5% | 7.1% | 6667 d |
| Vitamini B9, folates | 24 mcg | 400 mcg | 6% | 28.6% | 1667 d |
| Vitamini C, ascorbic | 2.8 mg | 90 mg | 3.1% | 14.8% | 3214 d |
| Vitamini E, alpha tocopherol, TE | 0.03 mg | 15 mg | 0.2% | 1% | 50000 d |
| Vhitamini K, phylloquinone | 38.9 mag | 120 mcg | 32.4% | 154.3% | 308 d |
| Vitamin PP, kwete | 0.206 mg | 20 mg | 1% | 4.8% | 9709 d |
| betaine | 0.2 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 96 mg | 2500 mg | 3.8% | 18.1% | 2604 d |
| Calcium, CA | 37 mg | 1000 mg | 3.7% | 17.6% | 2703 d |
| Magnesium, mg | 13 mg | 400 mg | 3.3% | 15.7% | 3077 d |
| Sodium, Na | 268 mg | 1300 mg | 20.6% | 98.1% | 485 d |
| Sarufa, S | 10.5 mg | 1000 mg | 1.1% | 5.2% | 9524 d |
| Phosphorus, P. | 22 mg | 800 mg | 2.8% | 13.3% | 3636 d |
| zvicherwa | |||||
| Simbi, Kutenda | 0.89 mg | 18 mg | 4.9% | 23.3% | 2022 |
| Manganese, Mn | 0.175 mg | 2 mg | 8.8% | 41.9% | 1143 d |
| Mhangura, Cu | 39 mag | 1000 mcg | 3.9% | 18.6% | 2564 d |
| Selenium, Kana | 0.4 mag | 55 mcg | 0.7% | 3.3% | 13750 d |
| Zingi, Zn | 0.19 mg | 12 mg | 1.6% | 7.6% | 6316 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 1 gore | ~ | |||
| Mono uye disaccharides (shuga) | 1.44 d | kusvika ku100 g | |||
| Glucose (dextrose) | 0.63 d | ~ | |||
| Kubudirira | 0.18 d | ~ | |||
| Fructose | 0.62 d | ~ | |||
| Essential amino acids | |||||
| Arginine * | 0.042 d | ~ | |||
| valine | 0.052 d | ~ | |||
| Histidine * | 0.019 d | ~ | |||
| Isoleucine | 0.038 d | ~ | |||
| Leucine | 0.064 d | ~ | |||
| lysine | 0.05 d | ~ | |||
| methionine | 0.013 d | ~ | |||
| threonine | 0.045 d | ~ | |||
| Tryptophan | 0.011 d | ~ | |||
| phenylalanine | 0.038 d | ~ | |||
| Amino Acid | |||||
| Alanine | 0.048 d | ~ | |||
| Aspartic asidhi | 0.146 d | ~ | |||
| Glycine | 0.037 d | ~ | |||
| Glutamic acid | 0.107 d | ~ | |||
| proline | 0.039 d | ~ | |||
| Serine | 0.057 d | ~ | |||
| Tyrosine | 0.024 d | ~ | |||
| cysteine | 0.01 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Nasadenie mafuta acids | 0.093 d | kusvika ku18.7 g | |||
| 16: 0 Palmitic | 0.08 d | ~ | |||
| 18: 0 Stearic | 0.013 d | ~ | |||
| Monounsaturated mafuta acids | 0.017 d | Maminitsi 16.8 g | 0.1% | 0.5% | |
| 18: 1 Oleic (omega-9) | 0.017 d | ~ | |||
| Polyunsaturated mafuta acids | 0.211 d | kubva pa11.2-20.6 g | 1.9% | 9% | |
| 18: 2 Linoleic | 0.08 d | ~ | |||
| 18: 3 Linolenic | 0.131 d | ~ | |||
| Omega-3 fatty acids | 0.131 d | kubva pa0.9 kusvika 3.7 g | 14.6% | 69.5% | |
| Omega-6 fatty acids | 0.08 d | kubva pa4.7 kusvika 16.8 g | 1.7% | 8.1% |
Iko kukosha kwesimba kuri 21 kcal.
- mukombe = 156 g (32.8 kcal)
- anogona (303 x 406) = 262 g (55 kcal)
- 10 bhinzi = 62 gr (13 kcal)
Bhinzi, girini, makedheni, zvirimo pasina mvura akapfuma mavitamini uye zvicherwa, sevhitamini K - 32,4%
- Vitamin K inodzora kugwamba kweropa. Kushaikwa kwevhitamini K kunotungamira mukuwedzera kwekuvhara kweropa nguva, yakaderera prothrombin muropa.
Dhairekitori rakazara rezvigadzirwa zvinobatsira zvaunogona kuona muapp.
Tags: iyo macalorie ari 21 kcal, iyo kemikari, kukosha kwekudya, mavhitamini, zvicherwa kupfuura zvinobatsira Bhinzi, girini, mumakani, pasina zviri mukati memvura, macalorie, zvinovaka muviri, zvinobatsira zvinhu zvegirinhi Beans, girinhi, mumagaba, hapana mvura yemukati.