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 | 343 kCal | 1684 kCal | 20.4% | 5.9% | 491 G |
| Nā Paena | 6.8 G | 76 G | 8.9% | 2.6% | 1118 G |
| kona kaikea a | 21.6 G | 56 G | 38.6% | 11.3% | 259 G |
| Carbohydrates | 29.9 G | 219 G | 13.7% | 4% | 732 G |
| Puluniu alimentary | 0.6 G | 20 G | 3% | 0.9% | 3333 G |
| ka wai | 39.6 G | 2273 G | 1.7% | 0.5% | 5740 G |
| ka lehu | 1 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 132 µg | 900 µg | 14.7% | 4.3% | 682 G |
| Retinol | 0.12 mg | ~ | |||
| beta carotenes | 0.07 mg | 5 mg | 1.4% | 0.4% | 7143 G |
| Wikamina B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 1% | 3000 G |
| ʻO Vitamin B2, riboflavin | 0.24 mg | 1.8 mg | 13.3% | 3.9% | 750 G |
| ʻO Vitamin C, ascorbic | 0.5 mg | 90 mg | 0.6% | 0.2% | 18000 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.4 mg | 15 mg | 2.7% | 0.8% | 3750 G |
| ʻO Vitamin PP, NE | 1.4 mg | 20 mg | 7% | 2% | 1429 G |
| niacin | 0.3 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 169 mg | 2500 mg | 6.8% | 2% | 1479 G |
| Kalipuna, Ca | 119 mg | 1000 mg | 11.9% | 3.5% | 840 G |
| Makanekiuma, Mg | 20 mg | 400 mg | 5% | 1.5% | 2000 G |
| Sodoma, Na | 39 mg | 1300 mg | 3% | 0.9% | 3333 G |
| Pākuʻi, P | 172 mg | 800 mg | 21.5% | 6.3% | 465 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.6 mg | 18 mg | 3.3% | 1% | 3000 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 29.9 G | max 100 g | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 65 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 12.8 G | max 18.7 g |
ʻO ka waiwai o ka ikehu 343 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 B2 komo i loko o nā hopena redox, hoʻonui i ka ʻike kala o ka mea nānā ʻike a me ka hoʻopili pouli. Loaʻa ka lawa ʻole o ka lawe ʻia ʻana o ka wikamina B2 me ka hōʻino ʻia i ke ʻano o ka ʻili, nā membrane mucous, nā kukui i hōʻino ʻole ʻia a me ka ʻike o ke ahiahi.
- ka pōhaku ʻo ia ka mea nui o kā mākou iwi, hana ma ke ʻano he regulator o ka ʻōnaehana ʻōnaehana, komo i ka hōʻemi ʻana i nā mākala. ʻO ka hemahema o ka calcium e alakaʻi i ka demineralization o ka iwi kuamoo, nā iwi pelvic a me nā ʻaoʻao lalo, hoʻonui i ka makaʻi o ka osteoporosis.
- ʻO Phosphorus komo i loko o nā hanana physiological, e like me ka ikehu metabolism, hoʻoponopono i ka waikawa-base koena, he ʻāpana o nā phospholipids, nā nucleotides a me nā nukelika, pono ia no ka mineralization o nā iwi a me nā niho. Alakaʻi ka hemahema i ka anorexia, anemia, rickets.
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.