Taua o meaʻai ma mea fai vailaʻau.
O le laulau o loʻo faʻaalia ai mea o loʻo i totonu o gaʻo (kalori, polotini, gaʻo, gaʻo o le tino, vitamini ma minerale) i le 100 kalama vaega taumafa.
| Faigaluega | tele | Norm ** | % o le masani i le 100 g | % o le masani i le 100 kcal | 100% masani |
| Taua ole kalori | 168 kcal | 1684 kcal | 10% | 6% | 1002 g |
| Puipuia | 23.8 g | 76 g | 31.3% | 18.6% | 319 g |
| gaʻo | 7.38 g | 56 g | 13.2% | 7.9% | 759 g |
| vai | 68.72 g | 2273 g | 3% | 1.8% | 3308 g |
| lefulefu | 1.44 g | ~ | |||
| vaitamini | |||||
| Vitamini A, RE | 100 µg | 900 µg | 11.1% | 6.6% | 900 g |
| Retinol | 0.1 mg | ~ | |||
| Vitamini B1, thiamine | 0.143 mg | 1.5 mg | 9.5% | 5.7% | 1049 g |
| Vitamini B2, riboflavin | 0.107 mg | 1.8 mg | 5.9% | 3.5% | 1682 g |
| Vitamini B4, filifili | 77.6 mg | 500 mg | 15.5% | 9.2% | 644 g |
| Vitamini B5, pantothenic | 1.99 mg | 5 mg | 39.8% | 23.7% | 251 g |
| Vitamini B6, pyridoxine | 0.386 mg | 2 mg | 19.3% | 11.5% | 518 g |
| Vitamini B9, folate | 12 µg | 400 µg | 3% | 1.8% | 3333 g |
| Vitamini B12, cobalamin | 4.11 µg | 3 µg | 137% | 81.5% | 73 g |
| Vitamini C, ascorbic | 2.9 mg | 90 mg | 3.2% | 1.9% | 3103 g |
| Vitamini D, calciferol | 19 µg | 10 µg | 190% | 113.1% | 53 g |
| Vitamini D3, cholecalciferol | 19 µg | ~ | |||
| Vitamini E, alpha tocopherol, TE | 2.79 mg | 15 mg | 18.6% | 11.1% | 538 g |
| Tocopherol tele | 0.05 mg | ~ | |||
| Vitamini K, phylloquinone | 0.1 µg | 120 µg | 0.1% | 0.1% | 120000 g |
| Vitamini PP, NE | 6.646 mg | 20 mg | 33.2% | 19.8% | 301 g |
| macronutrients | |||||
| Potasiuma, K | 450 mg | 2500 mg | 18% | 10.7% | 556 g |
| Kalisiu, CA | 30 mg | 1000 mg | 3% | 1.8% | 3333 g |
| Magnesium, mg | 30 mg | 400 mg | 7.5% | 4.5% | 1333 g |
| Sodium, Na | 61 mg | 1300 mg | 4.7% | 2.8% | 2131 g |
| Sulphur, S | 238 mg | 1000 mg | 23.8% | 14.2% | 420 g |
| Phosphorus, P. | 270 mg | 800 mg | 33.8% | 20.1% | 296 g |
| Lolomi elemene | |||||
| Uʻamea, Fe | 0.36 mg | 18 mg | 2% | 1.2% | 5000 g |
| Manganese, Mn | 0.013 mg | 2 mg | 0.7% | 0.4% | 15385 g |
| Apamemea, Cu | 55 µg | 1000 µg | 5.5% | 3.3% | 1818 g |
| Seleniuma, Se | 28.1 µg | 55 µg | 51.1% | 30.4% | 196 g |
| Zinc, Zn | 0.54 mg | 12 mg | 4.5% | 2.7% | 2222 g |
| Taua Amino Oona | |||||
| Arginine * | 1.491 g | ~ | |||
| valea | 1.283 g | ~ | |||
| Histidine * | 0.733 g | ~ | |||
| Isoleucine | 1.148 g | ~ | |||
| leucine | 2.025 g | ~ | |||
| lysine | 2.287 g | ~ | |||
| methionine | 0.738 g | ~ | |||
| threonine | 1.092 g | ~ | |||
| tryptophan | 0.279 g | ~ | |||
| phenylalanine | 0.973 g | ~ | |||
| Suia amino acids | |||||
| alanina | 1.507 g | ~ | |||
| Aspartic acid | 2.551 g | ~ | |||
| glycine | 1.196 g | ~ | |||
| glutamic acid | 3.719 g | ~ | |||
| proline | 0.881 g | ~ | |||
| serine | 1.016 g | ~ | |||
| tyrosin | 0.84 g | ~ | |||
| cysteine | 0.267 g | ~ | |||
| Uila | |||||
| Cholesterol | 70 mg | Max 300 mg | |||
| Afi gaʻo | |||||
| Transgender | 0.056 g | Max 1.9 г | |||
| Oona gaʻo gaʻo | |||||
| Oona gaʻo gaʻo | 1.651 g | Max 18.7 г | |||
| 12: 0 Louic | 0.005 g | ~ | |||
| 14:0 Myristic | 0.217 g | ~ | |||
| 15: 0 Pentadecanoic | 0.017 g | ~ | |||
| 16:0 Palmitic | 1.108 g | ~ | |||
| 17-0 margarine | 0.015 g | ~ | |||
| 18:0 Stearin | 0.274 g | ~ | |||
| 20: 0 Arakini | 0.009 g | ~ | |||
| 22: 0 Faʻavae | 0.004 g | ~ | |||
| 24: 0 Lignoceric | 0.002 g | ~ | |||
| Monounsaturated gaʻoa oona | 2.363 g | min 16.8 g | 14.1% | 8.4% | |
| 14: 1 Myristoleic | 0.004 g | ~ | |||
| 15: 1 Penetekoso | 0.006 g | ~ | |||
| 16: 1 Palmitoleic | 0.406 g | ~ | |||
| 18:1 Olein (omega-9) | 1.64 g | ~ | |||
| 20: 1 Kaoleika (omega-9) | 0.265 g | ~ | |||
| 22: 1 Erucova (Omega-9) | 0.021 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.02 g | ~ | |||
| Polyunsaturated gaʻoa oona | 1.799 g | mai le 11.2 i le 20.6 | 16.1% | 9.6% | |
| 18: 2 Linoleic | 0.588 g | ~ | |||
| 18: 3 Linolenic | 0.08 g | ~ | |||
| 18: 4 Omega-3 masoa | 0.001 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.047 g | ~ | |||
| 20: 3 Eicosatriene | 0.033 g | ~ | |||
| 20: 4 Arachidonic | 0.051 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.259 g | ~ | |||
| Omega-3 fesoasoani gaʻo | 1.065 g | mai le 0.9 i le 3.7 | 100% | 59.5% | |
| 22: 4 Docosatetraene, Omega-6 | 0.008 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.109 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.616 g | ~ | |||
| Omega-6 fesoasoani gaʻo | 0.727 g | mai le 4.7 i le 16.8 | 15.5% | 9.2% |
O le malosi aoga o le 168 kcal.
- 3 oz = 85 g (142.8 kCal)
- fusi = 71 g (119.3 kCal)
I'a nuanua fa'ato'aga, vela ile vevela mauoa i vitamini ma minerale e pei o: vitamini A - 11,1%, choline - 15,5%, vitamini B5 - 39,8%, vitamini B6 - 19,3%, vitamini B12 - 137%, vitamini D - 190% , vitamini E - 18,6%, vitamini PP - 33,2%, potassium - 18%, phosphorus - 33,8%, seleni - 51,1%
- vitamini A e nafa ma le atinaeina masani, toe fanau gaioiga, paʻu ma mata maloloina, ma le faatumauina o le puipuiga.
- fefiloi o se vaega o le lecithin, ei ai sona sao i le tuʻufaʻatasia ma metotia o phospholipids i le ate, o se mafuaʻaga o saoloto methyl kulupu, gaioiga o se lipotropic vaega.
- vitamini B5 auai i polotini, gaʻo, gaʻo gaʻo, gaʻo gaʻo i le toto, le gaosiga o le tele o homone, hemoglobin, faʻalauteleina le mitiia o amino acids ma suka i totonu o le manava, lagolagoina le gaioiga o le adrenal cortex. Le lava o pantothenic acid mafai ona taitai atu ai i le faʻaleagaina o le paʻu ma mucous membrane.
- vitamini B6 auai i le tausiga o le tali atu puipuia, taofia ma le faʻaosofia o gaioiga i le totonugalemu o le tino sisitema, i le liua o amino acids, i le metabolism o le tryptophan, lipids ma nucleic acid, fesoasoani i le masani fausiaina o erythrocytes, tausiga o le tulaga masani o le homocysteine i le toto. O le le lava o taumafa o le vaitamini B6 eo mai ma le paʻu o le manaʻoga, o le solia o le tulaga o le paʻu, o le atinaʻeina o le homocysteinemia, anemia.
- vitamini B12 faia se taua vaega i le metabolism ma le liua o amino acids. Folate ma vitamini B12 e fesoʻotaʻi vitamini ma e aofia ai i le faʻavae toto. Le lava o vitamini B12 e tau atu i le atinaʻeina o le vaega poʻo le lona lua folate le lava, faʻapea foi ma le toto, leukopenia, thrombositopenia.
- vitamini D tausia homeostasis o kalisiu ma phosphorus, aveina le faʻagaioiga o ponaivi mineralisasi. O le le lava o vitamini D e mafua ai le faʻaletonu o le metabolism o le calcium ma le phosphore i ponaivi, faʻateleina le faʻaititia o ponaivi o ponaivi, lea e mafua ai le faʻateleina o le osteoporosis.
- vitamini E o loʻo ia te ia ni mea totino puipuia, e manaʻomia mo le faʻagaioiga o gonad, maso maso, o se faʻamautuina lautele o sela sela. Faatasi ai ma le le lava o vitamini E, hemolysis o erythrocytes ma neurological faaletonu ua matauina.
- Vitamini PP auai i redox tali o le malosi metabolism. Le lava le vaʻavaʻaia o loʻo aveina faʻatasi ma le faʻalavelaveina o le tulaga masani o le paʻu, gastrointestinal tract ma neura.
- paluka o le autu intracellular ion o loʻo auai i le faʻatulafonoina o le vai, acid ma paleni electrolyte, auai i le faʻagasologa o neula lagona, faʻatonutonuina o le mamafa
- Vaʻalele e auai i le tele o faʻagaioiga tino, e aofia ai le malosi o le metabolism, faʻatonutonu paleni o le acid-base, o se vaega o le phospholipids, nucleotides ma nucleic acid, e talafeagai mo le faʻamamaina o ponaivi ma nifo. O le le lava e mafua ai le le maua i le tino, anemia, rickets.
- Selenium - o se taua elemeni o le puipuiga puipuia o le tino o le tino o le tagata, ei ai sona aafiaga puipuia, e auai i le faʻatulafonoina o gaioiga o le thyroid homone. Le lava e tau atu i Kashin-Beck faamaʻi (osteoarthritis ma tele deformities o sooga, ivitū ma pito), Keshan faamaʻi (endemic myocardiopathy), thrombastenia tupuaga.
pine: calorie anotusi 168 kcal, vailaʻau vailaʻau, meaʻai aoga, vitamini, minerale, aisea e aoga ai?