Valur nutrizzjonali u kompożizzjoni kimika.
It-tabella turi l-kontenut ta 'nutrijenti (kaloriji, proteini, xaħmijiet, karboidrati, vitamini u minerali) kull 100 gramma parti li tittiekel.
| Nutrijent | kwantità | Norma ** | % tan-norma f'100 g | % tan-norma f'100 kcal | 100% normali |
| Valur kaloriku | 71 kKal | 1684 kKal | 4.2% | 5.9% | 2372 g |
| Proteini | 2.54 g | 76 g | 3.3% | 4.6% | 2992 g |
| Xaħmijiet | 1.52 g | 56 g | 2.7% | 3.8% | 3684 g |
| Karboidrati | 10.3 g | 219 g | 4.7% | 6.6% | 2126 g |
| Fibra alimentari | 1.7 g | 20 g | 8.5% | 12% | 1176 g |
| ilma | 83.61 g | 2273 g | 3.7% | 5.2% | 2719 g |
| Irmied | 0.34 g | ~ | |||
| vitamini | |||||
| Luteina + Zeaxanthin | 180 µg | ~ | |||
| Vitamina B1, tiamina | 0.076 mg | 1.5 mg | 5.1% | 7.2% | 1974 g |
| Vitamina B2, riboflavin | 0.016 mg | 1.8 mg | 0.9% | 1.3% | 11250 g |
| Vitamina B4, kolin | 7.4 mg | 500 mg | 1.5% | 2.1% | 6757 g |
| Vitamina B5, pantotenika | 0.311 mg | 5 mg | 6.2% | 8.7% | 1608 g |
| Vitamina B6, piridossina | 0.005 mg | 2 mg | 0.3% | 0.4% | 40000 g |
| Vitamina B9, folat | 6 µg | 400 µg | 1.5% | 2.1% | 6667 g |
| Vitamina E, alfa tocopherol, TE | 0.08 mg | 15 mg | 0.5% | 0.7% | 18750 g |
| beta tokoferol | 0.01 mg | ~ | |||
| gamma Tokoferol | 0.03 mg | ~ | |||
| Vitamina K, phylloquinone | 0.3 µg | 120 µg | 0.3% | 0.4% | 40000 g |
| Vitamina PP, LE | 0.225 mg | 20 mg | 1.1% | 1.5% | 8889 g |
| Betaine | 3.1 mg | ~ | |||
| makronutrijenti | |||||
| Potassju, K | 70 mg | 2500 mg | 2.8% | 3.9% | 3571 g |
| Kalċju, Ca | 9 mg | 1000 mg | 0.9% | 1.3% | 11111 g |
| Manjesju, Mg | 27 mg | 400 mg | 6.8% | 9.6% | 1481 g |
| Sodju, Na | 4 mg | 1300 mg | 0.3% | 0.4% | 32500 g |
| Kubrit, S | 25.4 mg | 1000 mg | 2.5% | 3.5% | 3937 g |
| Fosfru, P | 77 mg | 800 mg | 9.6% | 13.5% | 1039 g |
| Oligoelementi | |||||
| Ħadid, Fe | 0.9 mg | 18 mg | 5% | 7% | 2000 g |
| Manganiż, Mn | 0.58 mg | 2 mg | 29% | 40.8% | 345 g |
| Ram, Cu | 74 µg | 1000 µg | 7.4% | 10.4% | 1351 g |
| Selenju, Se | 5.4 µg | 55 µg | 9.8% | 13.8% | 1019 g |
| Fluworin, F | 71.6 µg | 4000 µg | 1.8% | 2.5% | 5587 g |
| Żingu, Zn | 1 mg | 12 mg | 8.3% | 11.7% | 1200 g |
| Karboidrati diġestibbli | |||||
| Lamtu u destrini | 11.6 g | ~ | |||
| Mono- u disakkaridi (zokkor) | 0.27 g | massimu 100 г | |||
| galaktożju | 0.02 g | ~ | |||
| sukrosju | 0.25 g | ~ | |||
| Amino Aċidi Essenzjali | |||||
| Arġinina * | 0.167 g | ~ | |||
| valine | 0.16 g | ~ | |||
| Histidine * | 0.054 g | ~ | |||
| Isoleucine | 0.116 g | ~ | |||
| leucine | 0.216 g | ~ | |||
| lisina | 0.135 g | ~ | |||
| methionine | 0.046 g | ~ | |||
| treonina | 0.096 g | ~ | |||
| triptofan | 0.04 g | ~ | |||
| fenilalanin | 0.142 g | ~ | |||
| Aċidi amminiċi li jistgħu jinbidlu | |||||
| alanina | 0.124 g | ~ | |||
| Aċidu aspariku | 0.302 g | ~ | |||
| gliċina | 0.147 g | ~ | |||
| Aċidu glutamiku | 0.623 g | ~ | |||
| proline | 0.096 g | ~ | |||
| serina | 0.151 g | ~ | |||
| tyrosine | 0.101 g | ~ | |||
| cysteine | 0.097 g | ~ | |||
| Aċidu xaħmi | |||||
| Transesswali | 0.001 g | massimu 1.9 г | |||
| Aċidi grassi saturati | |||||
| Aċidi grassi saturati | 0.31 g | massimu 18.7 г | |||
| 14: 0 Myristic | 0.005 g | ~ | |||
| 16: 0 Palmitiku | 0.28 g | ~ | |||
| 17: 0 Marġerina | 0.001 g | ~ | |||
| 18: 0 Stearin | 0.021 g | ~ | |||
| 20:0 Arachinic | 0.002 g | ~ | |||
| 22: 0 | 0.002 g | ~ | |||
| Aċidi grassi monoinsaturi | 0.435 g | min 16.8 g | 2.6% | 3.7% | |
| 16: 1 Palmitolejku | 0.003 g | ~ | |||
| 16: 1 cis | 0.003 g | ~ | |||
| Olein 18: 1 (omega-9) | 0.422 g | ~ | |||
| 18: 1 cis | 0.422 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.01 g | ~ | |||
| Aċidi grassi polinsaturati | 0.559 g | minn 11.2 għal 20.6 | 5% | 7% | |
| 18: 2 Linolejku | 0.541 g | ~ | |||
| 18: 2 isomeri mħallta | 0.001 g | ~ | |||
| 18: 2 Omega-6, cis, cis | 0.54 g | ~ | |||
| 18: 3 Linoleniku | 0.018 g | ~ | |||
| 18: 3 Omega-3, alfa linoleniku | 0.018 g | ~ | |||
| aċidi grassi omega-3 | 0.018 g | minn 0.9 għal 3.7 | 2% | 2.8% | |
| aċidi grassi omega-6 | 0.54 g | minn 4.7 għal 16.8 | 11.5% | 16.2% |
Il-valur tal-enerġija huwa 71 kcal.
- tazza = 234 g (166.1 kCal)
- tbsp = 14.6 g (10.4 kCal)
- 0,75 tazza = 175 g (124.3 kCal)
Ħafur likwidu, imsajjar fl-ilma, mingħajr melħ rikki f'vitamini u minerali bħal: manganiż - 29%
- Manganiż jipparteċipa fil-formazzjoni tal-għadam u t-tessut konnettiv, huwa parti mill-enżimi involuti fil-metaboliżmu tal-aċidi amminiċi, karboidrati, katekolamini; essenzjali għas-sintesi tal-kolesterol u n-nukleotidi. Konsum insuffiċjenti huwa akkumpanjat minn tnaqqis fit-tkabbir, disturbi fis-sistema riproduttiva, fraġilità akbar tat-tessut tal-għadam, disturbi fil-metaboliżmu tal-karboidrati u tal-lipidi.
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