ʻO ka waiwai kūpono a me ka hoʻohui kemika.
| ʻĀina ʻona | mea | Norm ** | % o ka maʻamau i 100 g | % o ka maʻamau i 100 kcal | 100% maʻamau |
| ʻO ke kumu kūʻai kalori | 700 kCal | 1684 kCal | 41.6% | 5.9% | 241 G |
| Nā Paena | 0.7 G | 76 G | 0.9% | 0.1% | 10857 G |
| kona kaikea a | 77 G | 56 G | 137.5% | 19.6% | 73 G |
| Carbohydrates | 1 G | 219 G | 0.5% | 0.1% | 21900 G |
| ka wai | 20 G | 2273 G | 0.9% | 0.1% | 11365 G |
| ka lehu | 1.3 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 505 µg | 900 µg | 56.1% | 8% | 178 G |
| Retinol | 0.45 mg | ~ | |||
| beta carotenes | 0.33 mg | 5 mg | 6.6% | 0.9% | 1515 G |
| ʻO Vitamin B2, riboflavin | 0.11 mg | 1.8 mg | 6.1% | 0.9% | 1636 G |
| ʻO Vitamin B4, koho | 18.8 mg | 500 mg | 3.8% | 0.5% | 2660 G |
| ʻO Vitamin B5, pantothenic | 0.05 mg | 5 mg | 1% | 0.1% | 10000 G |
| ʻO ka wikamina D, ka kalipola | 1.4 µg | 10 µg | 14% | 2% | 714 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 1 mg | 15 mg | 6.7% | 1% | 1500 G |
| Wikamina K, phylloquinone | 7 µg | 120 µg | 5.8% | 0.8% | 1714 G |
| ʻO Vitamin PP, NE | 0.2 mg | 20 mg | 1% | 0.1% | 10000 G |
| niacin | 0.1 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 24 mg | 2500 mg | 1% | 0.1% | 10417 G |
| Kalipuna, Ca | 18 mg | 1000 mg | 1.8% | 0.3% | 5556 G |
| Makanekiuma, Mg | 0.4 mg | 400 mg | 0.1% | 100000 G | |
| Sodoma, Na | 400 mg | 1300 mg | 30.8% | 4.4% | 325 G |
| Sulphur, S | 7 mg | 1000 mg | 0.7% | 0.1% | 14286 G |
| Pākuʻi, P | 26 mg | 800 mg | 3.3% | 0.5% | 3077 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.2 mg | 18 mg | 1.1% | 0.2% | 9000 G |
| Manganese, Mn | 0.002 mg | 2 mg | 0.1% | 100000 G | |
| Keleawe, Cu | 2.5 µg | 1000 µg | 0.3% | 40000 G | |
| Selenium, Inā | 1 µg | 55 µg | 1.8% | 0.3% | 5500 G |
| Fluorine, F | 2.8 µg | 4000 µg | 0.1% | 142857 G | |
| Kiniki, Zn | 0.1 mg | 12 mg | 0.8% | 0.1% | 12000 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 1 G | max 100 g | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 170 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 49.7 G | max 18.7 g | |||
| ʻO nā waikawa momona momona | 27 G | min 16.8 г | 160.7% | 23% | |
| ʻO nā waikawa momona polyunsaturated | 2.3 G | mai 11.2 ke 20.6 | 20.5% | 2.9% | |
| ʻO ka Omega-3 ka mea momona acids | 0.07 G | mai 0.9 ke 3.7 | 7.8% | 1.1% | |
| ʻO ka Omega-6 ka mea momona acids | 1.12 G | mai 4.7 ke 16.8 | 23.8% | 3.4% |
ʻO ka waiwai o ka ikehu 700 kcal.
- Tablespoon ("ma luna" koe nā meaʻai wai) = 17 g (119 kcal)
- Teaspoon ("luna" koe nā meaʻai wai) = 5 g (35 kcal)
- Vitamin A kuleana no ka hoʻomohala maʻamau, hana hānau, ke ola o ka ʻili a me ka maka, a me ka mālama ʻana i ka palekana.
- Vitamin D Mālama i ka homeostasis o ka calcium a me ka phosphorus, lawe i nā kaʻina hana o ka mineralization iwi. ʻO ka nele o ka wikamina D hiki i ka hōʻino ʻia o ka metabolism a me ka phosphor i nā iwi, hoʻonui i ka demineralization o nā iwi iwi, kahi e alakaʻi ai i ka hoʻonui ʻia o ka osteoporosis.
Ka waiwai ikehu, a i ʻole ka ʻike kalori ʻO ka nui o ka ikehu i hoʻokuʻu ʻia i loko o ke kino o ke kanaka mai ka meaʻai i ka wā ʻai. Ana ʻia ka waiwai o ka ikehu o kekahi huahana ma nā kilo-calories (kcal) a i ʻole kilo-joules (kJ) no 100 grams. huahana. ʻO ka kilocalorie i hoʻohana ʻia no ke ana ʻana i ka waiwai o ka ikehu o ka meaʻai, ua kapa ʻia ʻo ia ka "calorie meaʻai," no laila ua haʻalele pinepine ʻia ka prefix kilo ke kuhikuhi ʻia nā calorie i (kilo) calories. Hiki iā ʻoe ke ʻike i nā papa ikehu kikoʻī no nā huahana Lūkini.
ʻO ka waiwai kūpono - ka ʻike o nā pākeke, nā momona a me nā protein i loko o ka huahana.
ʻO ka waiwai kūpono o kahi huahana meaʻai - kahi hoʻonohonoho o nā huahana o kahi huahana meaʻai, i ke alo o kahi e māʻona ai nā pono o ke kanaka no nā mea kūpono a me ka ikehu.
Vitamins, nā mea olakino e koi ʻia i nā mea liʻiliʻi i ka papaʻai o nā kānaka āpau a me ka hapa nui o nā vertebrates. Hoʻohui pinepine ʻia nā wikamina e nā mea kanu ma mua o nā holoholona. ʻO ka makemake o ke kanaka i kēlā me kēia lā no nā wikamina he mau miligram a i ʻole micrograms wale nō. ʻAʻole like me nā mea inorganic, hoʻopau ʻia nā huaora e ka hoʻomehana ikaika. Nui ʻole nā vitamina a "nalowale" i ka wā kuke ʻana a i ʻole ka hana ʻana i ka meaʻai.