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 | 23 kcal | 1684 kcal | 1.4% | 6.1% | 7322 g |
| Puipuia | 2.86 g | 76 g | 3.8% | 16.5% | 2657 g |
| gaʻo | 0.39 g | 56 g | 0.7% | 3% | 14359 g |
| Carbohydrates | 1.43 g | 219 g | 0.7% | 3% | 15315 g |
| Alava alava | 2.2 g | 20 g | 11% | 47.8% | 909 g |
| vai | 91.4 g | 2273 g | 4% | 17.4% | 2487 g |
| lefulefu | 1.72 g | ~ | |||
| vaitamini | |||||
| Vitamini A, RE | 469 µg | 900 µg | 52.1% | 226.5% | 192 g |
| beta carotenes | 5.626 mg | 5 mg | 112.5% | 489.1% | 89 g |
| Lutein + Zeaxanthin | 12198 µg | ~ | |||
| Vitamini B1, thiamine | 0.078 mg | 1.5 mg | 5.2% | 22.6% | 1923 g |
| Vitamini B2, riboflavin | 0.189 mg | 1.8 mg | 10.5% | 45.7% | 952 g |
| Vitamini B4, filifili | 19.3 mg | 500 mg | 3.9% | 17% | 2591 g |
| Vitamini B5, pantothenic | 0.065 mg | 5 mg | 1.3% | 5.7% | 7692 g |
| Vitamini B6, pyridoxine | 0.195 mg | 2 mg | 9.8% | 42.6% | 1026 g |
| Vitamini B9, folate | 194 µg | 400 µg | 48.5% | 210.9% | 206 g |
| Vitamini C, ascorbic | 28.1 mg | 90 mg | 31.2% | 135.7% | 320 g |
| Vitamini E, alpha tocopherol, TE | 2.03 mg | 15 mg | 13.5% | 58.7% | 739 g |
| Tocopherol tele | 0.18 mg | ~ | |||
| Vitamini K, phylloquinone | 482.9 µg | 120 µg | 402.4% | 1749.6% | 25 g |
| Vitamini PP, NE | 0.724 mg | 20 mg | 3.6% | 15.7% | 2762 g |
| Betaine | 102.6 mg | ~ | |||
| macronutrients | |||||
| Potasiuma, K | 558 mg | 2500 mg | 22.3% | 97% | 448 g |
| Kalisiu, CA | 99 mg | 1000 mg | 9.9% | 43% | 1010 g |
| Magnesium, mg | 79 mg | 400 mg | 19.8% | 86.1% | 506 g |
| Sodium, Na | 79 mg | 1300 mg | 6.1% | 26.5% | 1646 g |
| Sulphur, S | 28.6 mg | 1000 mg | 2.9% | 12.6% | 3497 g |
| Phosphorus, P. | 49 mg | 800 mg | 6.1% | 26.5% | 1633 g |
| Lolomi elemene | |||||
| Uʻamea, Fe | 2.71 mg | 18 mg | 15.1% | 65.7% | 664 g |
| Manganese, Mn | 0.897 mg | 2 mg | 44.9% | 195.2% | 223 g |
| Apamemea, Cu | 130 µg | 1000 µg | 13% | 56.5% | 769 g |
| Seleniuma, Se | 1 µg | 55 µg | 1.8% | 7.8% | 5500 g |
| Zinc, Zn | 0.53 mg | 12 mg | 4.4% | 19.1% | 2264 g |
| Oona e mafai ona faʻaleagaina | |||||
| Mono- ma disaccharides (suka) | 0.42 g | Max 100 г | |||
| galactose | 0.1 g | ~ | |||
| Kulukose (dextrose) | 0.11 g | ~ | |||
| manuia | 0.07 g | ~ | |||
| fructose | 0.15 g | ~ | |||
| Taua Amino Oona | |||||
| Arginine * | 0.162 g | ~ | |||
| valea | 0.161 g | ~ | |||
| Histidine * | 0.064 g | ~ | |||
| Isoleucine | 0.147 g | ~ | |||
| leucine | 0.223 g | ~ | |||
| lysine | 0.174 g | ~ | |||
| methionine | 0.053 g | ~ | |||
| threonine | 0.122 g | ~ | |||
| tryptophan | 0.039 g | ~ | |||
| phenylalanine | 0.129 g | ~ | |||
| Suia amino acids | |||||
| alanina | 0.142 g | ~ | |||
| Aspartic acid | 0.24 g | ~ | |||
| glycine | 0.134 g | ~ | |||
| glutamic acid | 0.343 g | ~ | |||
| proline | 0.112 g | ~ | |||
| serine | 0.104 g | ~ | |||
| tyrosin | 0.108 g | ~ | |||
| cysteine | 0.035 g | ~ | |||
| Uila | |||||
| Phytosterols | 9 mg | ~ | |||
| Oona gaʻo gaʻo | |||||
| Oona gaʻo gaʻo | 0.063 g | Max 18.7 г | |||
| 14:0 Myristic | 0.01 g | ~ | |||
| 16:0 Palmitic | 0.049 g | ~ | |||
| 18:0 Stearin | 0.004 g | ~ | |||
| Monounsaturated gaʻoa oona | 0.01 g | min 16.8 g | 0.1% | 0.4% | |
| 16: 1 Palmitoleic | 0.005 g | ~ | |||
| 18:1 Olein (omega-9) | 0.005 g | ~ | |||
| Polyunsaturated gaʻoa oona | 0.165 g | mai le 11.2 i le 20.6 | 1.5% | 6.5% | |
| 18: 2 Linoleic | 0.026 g | ~ | |||
| 18: 3 Linolenic | 0.138 g | ~ | |||
| Omega-3 fesoasoani gaʻo | 0.138 g | mai le 0.9 i le 3.7 | 15.3% | 66.5% | |
| Omega-6 fesoasoani gaʻo | 0.026 g | mai le 4.7 i le 16.8 | 0.6% | 2.6% |
O le malosi aoga o le 23 kcal.
- ipu = 30 g (6.9 kCal)
- afifi (10 oz) = 284 g (65.3 kCal)
- lau = 10 g (2.3 kcal)
- fusi = 340 g (78.2 kcal)
Spinach, mata tamaoaiga i vitamini ma minerals pei o: vitamini A - 52,1%, beta-carotene - 112,5%, vitamini B9 - 48,5%, vitamini C - 31,2%, vitamini E - 13,5%, vitamini K - 402,4%, potassium - 22,3%, magnesium - 19,8%, uʻamea - 15,1%, manganese - 44,9%, 'apamemea - 13%
- 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 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 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.
- 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
- 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.
- uʻamea o se vaega o polotini o gaioiga eseese, e aofia ai enzymes. Auai i le felauaiga o eletise, okesene, faʻamautinoa le ala o redox tali ma faʻagaoioia o le peroxidation. O le le lava taumafaina e tau atu ai i le hypochromic anemia, myoglobin-le lava atony o auivi maso, faateleina le lelava, myocardiopathy, atrophic gastritis.
- 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: kalori mea 23 kcal, vailaʻau vailaʻau, aoga paleni, vitamini, minerals, faʻapefea ona aoga Spinach, mata, kalori, meaʻai, aoga aoga o Spinach, mata