Tus nqi noj haus thiab tshuaj lom neeg.
Cov lus hauv qab no teev cov ntsiab lus ntawm cov as-ham (calories, protein, cov rog, carbohydrates, vitamins thiab minerals) hauv 100 grams ntawm tau siav.
| Kev noj haus zoo | Number | Txoj Cai ** | % ntawm ib txwm nyob hauv 100 g | % ib txwm nyob hauv 100 kcal | 100% ntawm cov kev cai |
| Calorie | 33 kcal | 1684 kcal | 2% | 6.1% | 5103 g |
| Cov nqaijrog | 1.8 g | 76 g | 2.4% | 7.3% | 4222 g |
| rog | 0.21 g | 56 g | 0.4% | 1.2% | 26667 g |
| carbohydrates | 4.78 g | 219 g | 2.2% | 6.7% | 4582 g |
| Kev noj haus fiber ntau | 2.8 g | 20 g | 14% | 42.4% | 714 g |
| dej | 89.88 g | 2273 g | 4% | 12.1% | 2529 g |
| tshauv | 0.53 g | ~ | |||
| vitamins | |||||
| Vitamin A, RAE | 7 µg | 900 mcg | 0.8% | 2.4% | 12857 g |
| alpha carotenes | 17 µg | ~ | |||
| beta carotenes | 0.071 mg | 5 mg | 1.4% | 4.2% | 7042 g |
| Lutein + Zeaxanthin | 666 mcg | ~ | |||
| Vitamin B1, thiamine | 0.099 mg | 1.5 mg | 6.6% | 20% | 1515 g |
| Vitamin B2, riboflavin | 0.092 mg | 1.8 mg | 5.1% | 15.5% | 1957 |
| Vitamin B4, choline | 15.9 mg | 500 mg | 3.2% | 9.7% | 3145 g |
| Vitamin B5, Pantothenic | 0.085 mg | 5 mg | 1.7% | 5.2% | 5882 g |
| Vitamin B6, pyridoxine | 0.042 mg | 2 mg | 2.1% | 6.4% | 4762 g |
| Vitamin B9, folate | 15 µg | 400 mcg | 3.8% | 11.5% | 2667 g |
| Vitamin C, ascorbic | 12.9 mg | 90 mg | 14.3% | 43.3% | 698 g |
| Vitamin E, alpha tocopherol, TE | 0.05 mg | 15 mg | 0.3% | 0.9% | 30000 g |
| Vitamin K, phylloquinone | 45 mcg | 120 mcg | 37.5% | 113.6% | 267 g |
| Vitamin PP, tsis muaj | 0.499 mg | 20 mg | 2.5% | 7.6% | 4008 g |
| macronutrients | |||||
| Cov Paib, K | 186 mg | 2500 mg | 7.4% | 22.4% | 1344 g |
| Calcium, Cov | 42 mg | 1000 mg | 4.2% | 12.7% | 2381 g |
| Magnesium, mg | 22 mg | 400 mg | 5.5% | 16.7% | 1818 |
| Sodium, Na | 3 mg | 1300 mg | 0.2% | 0.6% | 43333 g |
| Tub Lauj, S | 18 mg | 1000 mg | 1.8% | 5.5% | 5556 g |
| Phosphorus, P. | 32 mg | 800 mg | 4% | 12.1% | 2500 g |
| Cov zaub mov | |||||
| Hlau, Fe | 0.86 mg | 18 mg | 4.8% | 14.5% | 2093 g |
| Maij Mangan, Mn | 0.385 mg | 2 mg | 19.3% | 58.5% | 519 g |
| Tooj liab, Cu | 49 µg | 1000 mcg | 4.9% | 14.8% | 2041 g |
| Selenium, Yog Tias | 0.4 µg | 55 mcg | 0.7% | 2.1% | 13750 g |
| Zinc, Zn | 0.26 mg | 12 mg | 2.2% | 6.7% | 4615 g |
| Kev zom zaub mov carbohydrates | |||||
| Mono thiab disaccharides (suab thaj) | 2.22 g | qhov hnyav 100 g | |||
| Qhov tseem ceeb cov amino acids | |||||
| Arginine * | 0.073 g | ~ | |||
| valine | 0.089 g | ~ | |||
| Keebkwm * | 0.034 g | ~ | |||
| isoleucine | 0.066 g | ~ | |||
| leucine | 0.111 g | ~ | |||
| lysine | 0.087 g | ~ | |||
| methionine | 0.022 g | ~ | |||
| threonine | 0.079 g | ~ | |||
| Tryptophan | 0.019 g | ~ | |||
| phenylalanine | 0.066 g | ~ | |||
| Cov amino ua kua | |||||
| Alanine | 0.083 g | ~ | |||
| Aspartic acid | 0.253 g | ~ | |||
| Glycine | 0.065 g | ~ | |||
| Glutamic acid | 0.186 g | ~ | |||
| proline | 0.067 g | ~ | |||
| Serine | 0.099 g | ~ | |||
| Tyrosine | 0.042 g | ~ | |||
| cysteine | 0.018 g | ~ | |||
| Noj roj ntxiv rau | |||||
| Kev xa tawm ntawm cov roj ntsha | 0.047 g | qhov hnyav 18.7 g | |||
| 16: 0 Palmitic | 0.039 g | ~ | |||
| 18: 0 Stearic | 0.007 g | ~ | |||
| Monounsaturated fatty acids | 0.008 g | min 16.8 g | |||
| 18: 1 Oleic (omega-9) | 0.008 g | ~ | |||
| Polyunsaturated fatty acids | 0.108 g | los ntawm 11.2-20.6 g | 1% | 3% | |
| 18: 2 Linoleic | 0.041 g | ~ | |||
| 18: 3 Linolenic | 0.066 g | ~ | |||
| Omega-3 fatty acids | 0.066 g | los ntawm 0.9 txog 3.7 g | 7.3% | 22.1% | |
| Omega-6 fatty acids | 0.041 g | los ntawm 4.7 txog 16.8 g | 0.9% | 2.7% |
Tus nqi zog yog 33 kcal.
- khob = 124 gr (40.9 kcal)
- pob (10 oz) = 284 g (93.7 kcal)
Ntsuab taum, daj, khov, nplua nuj nyob hauv cov vitamins thiab minerals uas zoo li cov vitamin C - 14,3%, vitamin K yog 37.5%, manganese - 19,3%
- vitamin C koom nrog cov kev rov ua dua, kev tiv thaiv kab mob, pab lub cev nqus tau hlau. Qhov tsis txaus ua rau ua rau txhawm thiab txhaws ntawm cov pos hniav, ntshav ntswg los ntawm qhov vim muaj qhov ua rau ntau yam thiab ua rau cov ntshav capillaries.
- Vitamin K tswj ntshav txhaws. Tsis muaj cov vitamin K ua rau nce txhaws sijhawm ntshav, tsis tshua muaj ntshav siab prothrombin hauv cov ntshav.
- manganese yog koom nrog kev tsim cov pob txha thiab cov nqaij txuas, yog ib feem ntawm cov enzymes koom nrog hauv cov metabolism hauv cov amino acids, carbohydrates, catecholamines; xav tau kev sib txuas ntawm cov roj (cholesterol) thiab nucleotides. Kev noj zaub mov tsis txaus yog nrog los ntawm kev loj hlob qeeb, tsis haum ntawm lub cev, ua kom cov pob txha tsis zoo, muaj kev cuam tshuam ntawm carbohydrate thiab lipid metabolism.
Ib daim ntawv teev tag nrho ntawm cov khoom siv tau zoo tshaj plaws uas koj tuaj yeem pom hauv app .
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