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 | 20 kCal | 1684 kCal | 1.2% | 6% | 8420 G |
| Nā Paena | 1.1 G | 76 G | 1.4% | 7% | 6909 G |
| kona kaikea a | 0.1 G | 56 G | 0.2% | 1% | 56000 G |
| Carbohydrates | 3.5 G | 219 G | 1.6% | 8% | 6257 G |
| nā huaʻala kumulani | 0.3 G | ~ | |||
| Puluniu alimentary | 1.3 G | 20 G | 6.5% | 32.5% | 1538 G |
| ka wai | 92.1 G | 2273 G | 4.1% | 20.5% | 2468 G |
| ka lehu | 1.6 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 110 µg | 900 µg | 12.2% | 61% | 818 G |
| beta carotenes | 0.66 mg | 5 mg | 13.2% | 66% | 758 G |
| Wikamina B1, thiamine | 0.01 mg | 1.5 mg | 0.7% | 3.5% | 15000 G |
| ʻO Vitamin B2, riboflavin | 0.02 mg | 1.8 mg | 1.1% | 5.5% | 9000 G |
| ʻO Vitamin B4, koho | 7 mg | 500 mg | 1.4% | 7% | 7143 G |
| ʻO Vitamin B5, pantothenic | 0.118 mg | 5 mg | 2.4% | 12% | 4237 G |
| ʻO Vitamin B6, pyridoxine | 0.111 mg | 2 mg | 5.6% | 28% | 1802 G |
| ʻO Vitamin B9, folate | 8 µg | 400 µg | 2% | 10% | 5000 G |
| ʻO Vitamin C, ascorbic | 15 mg | 90 mg | 16.7% | 83.5% | 600 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.7 mg | 15 mg | 4.7% | 23.5% | 2143 G |
| Wikamina K, phylloquinone | 2.9 µg | 120 µg | 2.4% | 12% | 4138 G |
| ʻO Vitamin PP, NE | 0.6 mg | 20 mg | 3% | 15% | 3333 G |
| niacin | 0.4 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 260 mg | 2500 mg | 10.4% | 52% | 962 G |
| Kalipuna, Ca | 10 mg | 1000 mg | 1% | 5% | 10000 G |
| Makanekiuma, Mg | 15 mg | 400 mg | 3.8% | 19% | 2667 G |
| Sodoma, Na | 480 mg | 1300 mg | 36.9% | 184.5% | 271 G |
| Sulphur, S | 7.8 mg | 1000 mg | 0.8% | 4% | 12821 G |
| Pākuʻi, P | 35 mg | 800 mg | 4.4% | 22% | 2286 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.8 mg | 18 mg | 4.4% | 22% | 2250 G |
| Manganese, Mn | 0.077 mg | 2 mg | 3.9% | 19.5% | 2597 G |
| Keleawe, Cu | 69 µg | 1000 µg | 6.9% | 34.5% | 1449 G |
| Selenium, Inā | 0.1 µg | 55 µg | 0.2% | 1% | 55000 G |
| Fluorine, F | 5.1 µg | 4000 µg | 0.1% | 0.5% | 78431 G |
| Kiniki, Zn | 0.14 mg | 12 mg | 1.2% | 6% | 8571 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Pākaʻi a me dextrins | 0.2 G | ~ | |||
| Mono- a me nā disaccharides (sugars) | 3.3 G | max 100 g | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.018 G | max 18.7 g | |||
| ʻO nā waikawa momona polyunsaturated | |||||
| ʻO ka Omega-3 ka mea momona acids | 0.002 G | mai 0.9 ke 3.7 | 0.2% | 1% | |
| ʻO ka Omega-6 ka mea momona acids | 0.05 G | mai 4.7 ke 16.8 | 1.1% | 5.5% |
ʻO ka waiwai o ka ikehu 20 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.
- B-karotene He provitamin A a he mau waiwai antioxidant. 6 mcg o ka beta-carotene e like ia me 1 mcg o ka wikamina A.
- Vitamin C komo i nā hopena redox, ka hana o ka ʻōnaehana pale, paipai i ka lawe ʻana o ka hao. ʻO ka hemahema ke alakaʻi i nā gum a hoʻokuʻu ʻia, nā nosebleeds ma muli o ka hoʻonui ʻia o ka permeability a me ka palupalu o nā capillaries o ke koko.
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.