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 | 19 kcal | 1684 kcal | 1.1% | 5.8% | 8863 g |
| Puipuia | 2.11 g | 76 g | 2.8% | 14.7% | 3602 g |
| gaʻo | 0.37 g | 56 g | 0.7% | 3.7% | 15135 g |
| Carbohydrates | 0.72 g | 219 g | 0.3% | 1.6% | 30417 g |
| Alava alava | 2.2 g | 20 g | 11% | 57.9% | 909 g |
| vai | 93.22 g | 2273 g | 4.1% | 21.6% | 2438 g |
| lefulefu | 1.38 g | ~ | |||
| vaitamini | |||||
| Vitamini A, RE | 404 µg | 900 µg | 44.9% | 236.3% | 223 g |
| beta carotenes | 4.85 mg | 5 mg | 97% | 510.5% | 103 g |
| Lutein + Zeaxanthin | 8722 µg | ~ | |||
| Vitamini B1, thiamine | 0.018 mg | 1.5 mg | 1.2% | 6.3% | 8333 g |
| Vitamini B2, riboflavin | 0.106 mg | 1.8 mg | 5.9% | 31.1% | 1698 g |
| Vitamini B4, filifili | 15.2 mg | 500 mg | 3% | 15.8% | 3289 g |
| Vitamini B5, pantothenic | 0.038 mg | 5 mg | 0.8% | 4.2% | 13158 g |
| Vitamini B6, pyridoxine | 0.08 mg | 2 mg | 4% | 21.1% | 2500 g |
| Vitamini B9, folate | 58 µg | 400 µg | 14.5% | 76.3% | 690 g |
| Vitamini C, ascorbic | 13.5 mg | 90 mg | 15% | 78.9% | 667 g |
| Vitamini E, alpha tocopherol, TE | 1.6 mg | 15 mg | 10.7% | 56.3% | 938 g |
| Vitamini K, phylloquinone | 380.8 µg | 120 µg | 317.3% | 1670% | 32 g |
| Vitamini PP, NE | 0.271 mg | 20 mg | 1.4% | 7.4% | 7380 g |
| macronutrients | |||||
| Potasiuma, K | 230 mg | 2500 mg | 9.2% | 48.4% | 1087 g |
| Kalisiu, CA | 83 mg | 1000 mg | 8.3% | 43.7% | 1205 g |
| Magnesium, mg | 56 mg | 400 mg | 14% | 73.7% | 714 g |
| Sodium, Na | 75 mg | 1300 mg | 5.8% | 30.5% | 1733 g |
| Sulphur, S | 21.1 mg | 1000 mg | 2.1% | 11.1% | 4739 g |
| Phosphorus, P. | 32 mg | 800 mg | 4% | 21.1% | 2500 g |
| Lolomi elemene | |||||
| Uʻamea, Fe | 1.58 mg | 18 mg | 8.8% | 46.3% | 1139 g |
| Manganese, Mn | 0.493 mg | 2 mg | 24.7% | 130% | 406 g |
| Apamemea, Cu | 116 µg | 1000 µg | 11.6% | 61.1% | 862 g |
| Seleniuma, Se | 1.2 µg | 55 µg | 2.2% | 11.6% | 4583 g |
| Zinc, Zn | 0.42 mg | 12 mg | 3.5% | 18.4% | 2857 g |
| Oona e mafai ona faʻaleagaina | |||||
| Mono- ma disaccharides (suka) | 0.33 g | Max 100 г | |||
| Taua Amino Oona | |||||
| Arginine * | 0.119 g | ~ | |||
| valea | 0.119 g | ~ | |||
| Histidine * | 0.047 g | ~ | |||
| Isoleucine | 0.108 g | ~ | |||
| leucine | 0.164 g | ~ | |||
| lysine | 0.129 g | ~ | |||
| methionine | 0.039 g | ~ | |||
| threonine | 0.09 g | ~ | |||
| tryptophan | 0.028 g | ~ | |||
| phenylalanine | 0.095 g | ~ | |||
| Suia amino acids | |||||
| alanina | 0.104 g | ~ | |||
| Aspartic acid | 0.177 g | ~ | |||
| glycine | 0.099 g | ~ | |||
| glutamic acid | 0.253 g | ~ | |||
| proline | 0.082 g | ~ | |||
| serine | 0.076 g | ~ | |||
| tyrosin | 0.08 g | ~ | |||
| cysteine | 0.025 g | ~ | |||
| Oona gaʻo gaʻo | |||||
| Oona gaʻo gaʻo | 0.06 g | Max 18.7 г | |||
| 14:0 Myristic | 0.008 g | ~ | |||
| 16:0 Palmitic | 0.044 g | ~ | |||
| 18:0 Stearin | 0.004 g | ~ | |||
| Monounsaturated gaʻoa oona | 0.01 g | min 16.8 g | 0.1% | 0.5% | |
| 16: 1 Palmitoleic | 0.005 g | ~ | |||
| 18:1 Olein (omega-9) | 0.005 g | ~ | |||
| Polyunsaturated gaʻoa oona | 0.155 g | mai le 11.2 i le 20.6 | 1.4% | 7.4% | |
| 18: 2 Linoleic | 0.023 g | ~ | |||
| 18: 3 Linolenic | 0.122 g | ~ | |||
| Omega-3 fesoasoani gaʻo | 0.122 g | mai le 0.9 i le 3.7 | 13.6% | 71.6% | |
| Omega-6 fesoasoani gaʻo | 0.023 g | mai le 4.7 i le 16.8 | 0.5% | 2.6% |
O le malosi aoga o le 19 kcal.
- ipu = 234 g (44.5 kCal)
Spinach, apa, leai se masima faaopoopo mauoa i vitamini ma minerale e pei o: vitamini A - 44,9%, beta-carotene - 97%, vitamini B9 - 14,5%, vitamini C - 15%, vitamini K - 317,3%, magnesium - 14%, manganese - 24,7%, 'apamemea - 11,6%
- vitamini A e nafa ma le atinaeina masani, toe fanau gaioiga, paʻu ma mata maloloina, ma le faatumauina o le puipuiga.
- B-karotene o le provitamin A ma ei ai ana vailaʻau faʻamalosi tino. 6 mcg o beta-carotene e tutusa ma le 1 mcg o vaitamini A.
- vitamini B6 o se coenzyme, latou te auai i le metabolism o le nucleic acid ma amino acids. O le le lava o le folate e tau atu ai i le faaletonu o le tuufaatasiga o le nucleic acid ma le polotini, ma e iʻu ai i le taofiofia o le tuputupu aʻe ma le vaevaeina o sela, ae maise lava i le vave lololo o aano o le tino: ponaivi ponaivi, epithelium o le manava, ma isi. le lava meaai, faaletonu fanau mai ma faaletonu atinae o le tamaititi. O se malosi faʻalapotopotoga ua faʻaalia i le va folate ma homocysteine tulaga ma le ono aʻafia i faʻamaʻi fatu.
- vitamini C auai i redox tali atu, o le faʻagaioiga o le immune system, faʻalauteleina le mitiia o le uʻamea. O le le lava e taʻitaʻiina atu ai i tolo e gagau ma tafetotoi, isu o le isu ona o le faateleina o le permeability ma le vaivai o capillaries o le toto.
- vitamini K faʻatulafonoina faʻaputuga toto. Le lava o vitamini K e tau atu i le faʻateleina o le toto taimi faʻaputuputu, o le tuʻuina i lalo mea o le prothrombin i le toto.
- Magnesium auai i le malosi metabolism, tuʻufaʻatasia o polotini, nucleic acid, ei ai se faʻamautinoaina aafiaga luga membrane, e talafeagai e tausia homeostasis o kalisiu, potassium ma sodium. Le lava o le magnesium e tau atu ai i le hypomagnesemia, o le faateleina o le lamatiaga o le atiaʻe toto maualuga, maʻi fatu.
- Manganese auai i le fausiaina o ponaivi ma fesoʻotaʻiga aʻa, o se vaega o le enzymes aofia ai i le metabolism o amino acids, gaʻo oona, catecholamines; taua mo le tuʻufaʻatasia o le cholesterol ma nucleotides. O le le lava taumafa o loʻo faʻatasi ma le faifai lemu o le tuputupu aʻe, faʻaletonu i le faiga fanautama, faʻateleina fragility o ponaivi vaega, faʻafitauli o le gaʻo o le gaʻo ma le lipid metabolism.
- apamemea o se vaega o enzymes ma redox gaioiga ma aʻafia i le uʻamea metabolism, faʻaosofia le mitiia o polotini ma gaʻo. Auai i le gaioiga o le saunia o aano o le tagata tino ma le okesene. O le le lava e aliali mai i faʻaletonu i le fausiaina o le fatu fatuga tino ma auivi, o le atinaʻeina o le fesoʻotaʻiga o autafa displasia.
pine: calorie anotusi 19 kcal, vailaʻau vailaʻau, meaʻai aoga, vitamini, minerale, o le a le faʻaogaina o le Spinach, apa, leai se masima faaopoopo, calories, meaʻai, mea aoga Spinach, apa, leai se masima faaopoopo