Kukosha kwehutano uye makemikari akaumbwa.
Tafura inoratidza zvirimo zvinovaka muviri (macalorie, mapuroteni, mafuta, makabhohaidhiretsi, mavitamini uye mamineral) pa 100 magiramu chinodyiwa chikamu.
| Nutrient | uwandu | Norm ** | % yeyakajairika muna 100 g | % yeyakajairwa mu100 kcal | 100% zvakajairwa |
| Calorie kukosha | 153 kcal | 1684 kcal | 9.1% | 5.9% | 1101 d |
| MaProteins | 0.95 d | 76 d | 1.3% | 0.8% | 8000 d |
| mafuta | 9.91 d | 56 d | 17.7% | 11.6% | 565 d |
| Carbohydrate | 12.99 d | 219 d | 5.9% | 3.9% | 1686 d |
| Alimentary faibha | 1.9 d | 20 d | 9.5% | 6.2% | 1053 d |
| Mvura | 73.42 d | 2273 d | 3.2% | 2.1% | 3096 d |
| dota | 0.84 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 28 magiramu | 900 magiramu | 3.1% | 2% | 3214 d |
| Retinol | 0.028 mg | ~ | |||
| Vhitamini B1, thiamine | 0.026 mg | 1.5 mg | 1.7% | 1.1% | 5769 d |
| Vhitamini B2, riboflavin | 0.02 mg | 1.8 mg | 1.1% | 0.7% | 9000 d |
| Vhitamini B5, pantothenic | 0.246 mg | 5 mg | 4.9% | 3.2% | 2033 d |
| Vhitamini B6, pyridoxine | 0.112 mg | 2 mg | 5.6% | 3.7% | 1786 d |
| Vitamini B12, cobalamin | 0.01 magiramu | 3 magiramu | 0.3% | 0.2% | 30000 d |
| Vitamini C, ascorbic | 14.6 mg | 90 mg | 16.2% | 10.6% | 616 d |
| Vitamini E, alpha tocopherol, TE | 0.54 mg | 15 mg | 3.6% | 2.4% | 2778 d |
| Beta Tocopherol | 0.04 mg | ~ | |||
| Gamma Tocopherol | 4.79 mg | ~ | |||
| tocopherol | 1.64 mg | ~ | |||
| Vhitamini K, phylloquinone | 70.9 magiramu | 120 magiramu | 59.1% | 38.6% | 169 d |
| Vitamini PP, HERE | 0.206 mg | 20 mg | 1% | 0.7% | 9709 d |
| macronutrients | |||||
| Potasium, K | 129 mg | 2500 mg | 5.2% | 3.4% | 1938 d |
| Calcium, CA | 30 mg | 1000 mg | 3% | 2% | 3333 d |
| Magnesium, mg | 8 mg | 400 mg | 2% | 1.3% | 5000 d |
| Sodium, Na | 203 mg | 1300 mg | 15.6% | 10.2% | 640 d |
| Sarufa, S | 9.5 mg | 1000 mg | 1% | 0.7% | 10526 d |
| Phosphorus, P. | 20 mg | 800 mg | 2.5% | 1.6% | 4000 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 0.22 mg | 18 mg | 1.2% | 0.8% | 8182 d |
| Manganese, Mn | 0.102 mg | 2 mg | 5.1% | 3.3% | 1961 d |
| Mhangura, Cu | 15 magiramu | 1000 magiramu | 1.5% | 1% | 6667 d |
| Zingi, Zn | 0.14 mg | 12 mg | 1.2% | 0.8% | 8571 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 12.19 d | hukuru 100 г | |||
| galactose | 0.09 d | ~ | |||
| Glucose (dextrose) | 1.69 d | ~ | |||
| sucrose | 8.96 d | ~ | |||
| fructose | 1.44 d | ~ | |||
| sterols | |||||
| Cholesterol | 4 mg | hukuru 300 mg | |||
| Mafuta asidi | |||||
| Transgender | 0.037 d | hukuru 1.9 г | |||
| monounsaturated trans mafuta | 0.008 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 1.599 d | hukuru 18.7 г | |||
| 4: 0 Mafuta | 0.002 d | ~ | |||
| 6-0 nylon | 0.005 d | ~ | |||
| 8:0 Caprylic | 0.004 d | ~ | |||
| 10: 0 Capric | 0.007 d | ~ | |||
| 12:0 Lauric | 0.001 d | ~ | |||
| 14: 0 Zvangu | 0.005 d | ~ | |||
| 15:0 Pentadecanoic | 0.002 d | ~ | |||
| 16: 0 Palmitic | 1.037 d | ~ | |||
| 17-0 majarini | 0.016 d | ~ | |||
| 18:0 Stearin | 0.438 d | ~ | |||
| 20:0 Chiarachinic | 0.032 d | ~ | |||
| 22: 0 | 0.034 d | ~ | |||
| 24: 0 Lignoceric | 0.016 d | ~ | |||
| Monounsaturated mafuta acids | 2.671 d | min 16.8 г | 15.9% | 10.4% | |
| 16:1 Palmitoleic | 0.018 d | ~ | |||
| 16:1 cis | 0.018 d | ~ | |||
| 17:1 Heptadecene | 0.008 d | ~ | |||
| 18:1 Olein (omega-9) | 2.232 d | ~ | |||
| 18:1 cis | 2.227 d | ~ | |||
| 18: 1 kutenderera | 0.005 d | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.4 d | ~ | |||
| 22:1 Erucova (omega-9) | 0.008 d | ~ | |||
| 22:1 cis | 0.006 d | ~ | |||
| 22: 1 kutenderera | 0.003 d | ~ | |||
| 24: 1 Chiratidzo, cis (omega-9) | 0.004 d | ~ | |||
| Polyunsaturated mafuta acids | 5.348 d | kubva 11.2 kuna 20.6 | 47.8% | 31.2% | |
| 18:2 Linoleic | 5.021 d | ~ | |||
| 18: 2 trans isomer, haina kutsanangurwa | 0.029 d | ~ | |||
| 18: 2 Omega-6, cis, chi | 4.979 d | ~ | |||
| 18: 2 Yakakwenenzverwa Linoleic Acid | 0.013 d | ~ | |||
| 18:3 Linolenic | 0.302 d | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.279 d | ~ | |||
| 18:3 Omega-6, Gamma Linolenic | 0.024 d | ~ | |||
| 18: 4 Omega-3 starch | 0.003 d | ~ | |||
| 20:2 Eicosadienoic, Omega-6, cis, cis | 0.002 d | ~ | |||
| 20:3 Eicosatriene | 0.007 d | ~ | |||
| 20:3 Omega-6 | 0.006 d | ~ | |||
| 20:4 Arachidonic | 0.004 d | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.006 d | ~ | |||
| Omega-3 fatty acids | 0.289 d | kubva 0.9 kuna 3.7 | 32.1% | 21% | |
| 22:4 Docosatetraene, Omega-6 | 0.001 d | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.001 d | ~ | |||
| Omega-6 fatty acids | 5.016 d | kubva 4.7 kuna 16.8 | 100% | 65.4% |
Iko kukosha kwesimba kuri 153 kcal.
- 0,75 mukombe = 99 g (151.5 kCal)
Chikafu chinokurumidza, kabichi saradhi akapfuma mavitamini uye mamineral senge: vitamini C - 16,2%, vhitamini K - 59,1%
- vhitamini C inobatanidzwa mukugadzirisa redox, kushanda kwezvirwere zvemuviri, kunokurudzira kushandiswa kwesimbi. Kushomeka kunotungamira mukusununguka uye kubuda ropa matadza, kubuda ropa kwemhino nekuda kwekuwedzera kukwana uye kushomeka kweropa capillaries.
- Vitamin K inodzora kugwamba kweropa. Kushaikwa kwevhitamini K kunotungamira mukuwedzera kwekuvhara kweropa nguva, zvakaderedzwa zveprothrombin muropa.
Tags: macalorie zvemukati 153 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, kuti chikafu chinokurumidza chinobatsira sei, kabichi saradhi, macalorie, zvinovaka muviri, zvinobatsira zvivakwa zvekukurumidza kudya, kabichi saladhi