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 | 346 kCal | 1684 kCal | 20.5% | 5.9% | 487 G |
| Nā Paena | 2.8 G | 76 G | 3.7% | 1.1% | 2714 G |
| kona kaikea a | 28 G | 56 G | 50% | 14.5% | 200 G |
| Carbohydrates | 21.6 G | 219 G | 9.9% | 2.9% | 1014 G |
| nā huaʻala kumulani | 0.18 G | ~ | |||
| ka wai | 47 G | 2273 G | 2.1% | 0.6% | 4836 G |
| ka lehu | 0.4 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 160 µg | 900 µg | 17.8% | 5.1% | 563 G |
| Retinol | 0.15 mg | ~ | |||
| beta carotenes | 0.07 mg | 5 mg | 1.4% | 0.4% | 7143 G |
| Wikamina B1, thiamine | 0.02 mg | 1.5 mg | 1.3% | 0.4% | 7500 G |
| ʻO Vitamin B2, riboflavin | 0.11 mg | 1.8 mg | 6.1% | 1.8% | 1636 G |
| ʻO Vitamin B4, koho | 39.3 mg | 500 mg | 7.9% | 2.3% | 1272 G |
| ʻO Vitamin B5, pantothenic | 0.34 mg | 5 mg | 6.8% | 2% | 1471 G |
| ʻO Vitamin B6, pyridoxine | 0.08 mg | 2 mg | 4% | 1.2% | 2500 G |
| ʻO Vitamin B9, folate | 2.2 µg | 400 µg | 0.6% | 0.2% | 18182 G |
| ʻO Vitamin B12, cobalamin | 0.4 µg | 3 µg | 13.3% | 3.8% | 750 G |
| ʻO Vitamin C, ascorbic | 0.3 mg | 90 mg | 0.3% | 0.1% | 30000 G |
| ʻO ka wikamina D, ka kalipola | 0.15 µg | 10 µg | 1.5% | 0.4% | 6667 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.6 mg | 15 mg | 4% | 1.2% | 2500 G |
| Wikamina H, biotin | 3.38 µg | 50 µg | 6.8% | 2% | 1479 G |
| Wikamina K, phylloquinone | 1.9 µg | 120 µg | 1.6% | 0.5% | 6316 G |
| ʻO Vitamin PP, NE | 0.07 mg | 20 mg | 0.4% | 0.1% | 28571 G |
| niacin | 0.1 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 88 mg | 2500 mg | 3.5% | 1% | 2841 G |
| Kalipuna, Ca | 78 mg | 1000 mg | 7.8% | 2.3% | 1282 G |
| Makanekiuma, Mg | 7 mg | 400 mg | 1.8% | 0.5% | 5714 G |
| Sodoma, Na | 32 mg | 1300 mg | 2.5% | 0.7% | 4063 G |
| Sulphur, S | 28 mg | 1000 mg | 2.8% | 0.8% | 3571 G |
| Pākuʻi, P | 60 mg | 800 mg | 7.5% | 2.2% | 1333 G |
| ʻO Chlorine, Cl | 45 mg | 2300 mg | 2% | 0.6% | 5111 G |
| Nā Huli Huli | |||||
| Aluminium, Al | 50 µg | ~ | |||
| ʻO Iron, Fe | 0.2 mg | 18 mg | 1.1% | 0.3% | 9000 G |
| ʻIodine, ʻo wau | 9 µg | 150 µg | 6% | 1.7% | 1667 G |
| ʻO Cobalt, Co | 2 µg | 10 µg | 20% | 5.8% | 500 G |
| Manganese, Mn | 0.003 mg | 2 mg | 0.2% | 0.1% | 66667 G |
| Keleawe, Cu | 78 µg | 1000 µg | 7.8% | 2.3% | 1282 G |
| Molybdenum, Mo. | 5 µg | 70 µg | 7.1% | 2.1% | 1400 G |
| Alakaʻi, Sn | 13 µg | ~ | |||
| Selenium, Inā | 0.3 µg | 55 µg | 0.5% | 0.1% | 18333 G |
| Strontium, Sr. | 17 µg | ~ | |||
| Fluorine, F | 17 µg | 4000 µg | 0.4% | 0.1% | 23529 G |
| ʻO Chrome, Cr | 2 µg | 50 µg | 4% | 1.2% | 2500 G |
| Kiniki, Zn | 0.38 mg | 12 mg | 3.2% | 0.9% | 3158 G |
| Kālepa i hiki ke hiki keʻai | |||||
| lactose | 3.6 G | ~ | |||
| maʻi maʻi | 18 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 116.6 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 16.1 G | max 18.7 g | |||
| ʻO nā waikawa momona momona | 8.2 G | min 16.8 г | 48.8% | 14.1% | |
| ʻO nā waikawa momona polyunsaturated | 1.28 G | mai 11.2 ke 20.6 | 11.4% | 3.3% | |
| ʻO ka Omega-3 ka mea momona acids | 0.243 G | mai 0.9 ke 3.7 | 27% | 7.8% | |
| ʻO ka Omega-6 ka mea momona acids | 1.026 G | mai 4.7 ke 16.8 | 21.8% | 6.3% |
ʻO ka waiwai o ka ikehu 346 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 B12 hana nui i ka metabolism a me ka hoʻololi ʻana o nā amino acid. Folate a me ka wikamina B12 pili i nā wikamina a pili i ke hoʻokumu koko. ʻO ka nele o ka wikamina B12 ke alakaʻi i ka ulu ʻana o ka hemahema folate hapa a ʻelua paha, a me anemia, leukopenia, thrombositopenia.
- 'O ka papa he ʻāpana o ka wikamina B12. Hoʻoulu i nā enzymes o ka momona momona a me ka metabolism folic acid.
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.