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 | 29 kcal | 1684 kcal | 1.7% | 5.9% | 5807 g |
| Puipuia | 3.63 g | 76 g | 4.8% | 16.6% | 2094 g |
| gaʻo | 0.57 g | 56 g | 1% | 3.4% | 9825 g |
| Carbohydrates | 1.31 g | 219 g | 0.6% | 2.1% | 16718 g |
| Alava alava | 2.9 g | 20 g | 14.5% | 50% | 690 g |
| vai | 90.17 g | 2273 g | 4% | 13.8% | 2521 g |
| lefulefu | 1.43 g | ~ | |||
| vaitamini | |||||
| Vitamini A, RE | 586 µg | 900 µg | 65.1% | 224.5% | 154 g |
| beta carotenes | 7.035 mg | 5 mg | 140.7% | 485.2% | 71 g |
| Lutein + Zeaxanthin | 12651 µg | ~ | |||
| Vitamini B1, thiamine | 0.094 mg | 1.5 mg | 6.3% | 21.7% | 1596 g |
| Vitamini B2, riboflavin | 0.224 mg | 1.8 mg | 12.4% | 42.8% | 804 g |
| Vitamini B4, filifili | 22.1 mg | 500 mg | 4.4% | 15.2% | 2262 g |
| Vitamini B5, pantothenic | 0.094 mg | 5 mg | 1.9% | 6.6% | 5319 g |
| Vitamini B6, pyridoxine | 0.172 mg | 2 mg | 8.6% | 29.7% | 1163 g |
| Vitamini B9, folate | 145 µg | 400 µg | 36.3% | 125.2% | 276 g |
| Vitamini C, ascorbic | 5.5 mg | 90 mg | 6.1% | 21% | 1636 g |
| Vitamini E, alpha tocopherol, TE | 2.9 mg | 15 mg | 19.3% | 66.6% | 517 g |
| beta tocopherol | 0.01 mg | ~ | |||
| Tocopherol tele | 0.14 mg | ~ | |||
| Vitamini K, phylloquinone | 372 µg | 120 µg | 310% | 1069% | 32 g |
| Vitamini PP, NE | 0.507 mg | 20 mg | 2.5% | 8.6% | 3945 g |
| Betaine | 117.4 mg | ~ | |||
| macronutrients | |||||
| Potasiuma, K | 346 mg | 2500 mg | 13.8% | 47.6% | 723 g |
| Kalisiu, CA | 129 mg | 1000 mg | 12.9% | 44.5% | 775 g |
| Magnesium, mg | 75 mg | 400 mg | 18.8% | 64.8% | 533 g |
| Sodium, Na | 74 mg | 1300 mg | 5.7% | 19.7% | 1757 g |
| Sulphur, S | 36.3 mg | 1000 mg | 3.6% | 12.4% | 2755 g |
| Phosphorus, P. | 49 mg | 800 mg | 6.1% | 21% | 1633 g |
| Lolomi elemene | |||||
| Uʻamea, Fe | 1.89 mg | 18 mg | 10.5% | 36.2% | 952 g |
| Manganese, Mn | 0.704 mg | 2 mg | 35.2% | 121.4% | 284 g |
| Apamemea, Cu | 144 µg | 1000 µg | 14.4% | 49.7% | 694 g |
| Seleniuma, Se | 6 µg | 55 µg | 10.9% | 37.6% | 917 g |
| Zinc, Zn | 0.56 mg | 12 mg | 4.7% | 16.2% | 2143 g |
| Oona e mafai ona faʻaleagaina | |||||
| Mono- ma disaccharides (suka) | 0.65 g | Max 100 г | |||
| Kulukose (dextrose) | 0.24 g | ~ | |||
| manuia | 0.24 g | ~ | |||
| fructose | 0.18 g | ~ | |||
| Taua Amino Oona | |||||
| Arginine * | 0.481 g | ~ | |||
| valea | 0.178 g | ~ | |||
| Histidine * | 0.049 g | ~ | |||
| Isoleucine | 0.126 g | ~ | |||
| leucine | 0.202 g | ~ | |||
| lysine | 0.251 g | ~ | |||
| methionine | 0.052 g | ~ | |||
| threonine | 0.217 g | ~ | |||
| tryptophan | 0.1 g | ~ | |||
| phenylalanine | 0.207 g | ~ | |||
| Suia amino acids | |||||
| alanina | 0.218 g | ~ | |||
| Aspartic acid | 0.429 g | ~ | |||
| glycine | 0.221 g | ~ | |||
| glutamic acid | 0.508 g | ~ | |||
| proline | 0.198 g | ~ | |||
| serine | 0.17 g | ~ | |||
| tyrosin | 0.215 g | ~ | |||
| cysteine | 0.029 g | ~ | |||
| Oona gaʻo gaʻo | |||||
| Oona gaʻo gaʻo | 0.041 g | Max 18.7 г | |||
| 16:0 Palmitic | 0.041 g | ~ | |||
| Polyunsaturated gaʻoa oona | 0.082 g | mai le 11.2 i le 20.6 | 0.7% | 2.4% | |
| 18: 3 Linolenic | 0.082 g | ~ | |||
| Omega-3 fesoasoani gaʻo | 0.082 g | mai le 0.9 i le 3.7 | 9.1% | 31.4% |
O le malosi aoga o le 29 kcal.
- ipu = 156 g (45.2 kCal)
- afifi (10 oz) = 284 g (82.4 kCal)
Spinach, lanu meamata tipi, aisa, e le'i vela mauoa i vitamini ma minerale e pei o: vitamini A - 65,1%, beta-carotene - 140,7%, vitamini B2 - 12,4%, vitamini B9 - 36,3%, vitamini E - 19,3%, vitamini K - 310%, potassium - 13,8%, calcium - 12,9%, magnesium - 18,8%, manganese - 35,2%, 'apamemea - 14,4%
- 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 B2 auai i redox tali atu, faʻalauteleina le lanu lagona o le vaʻaia vaʻaia ma pogisa fetuʻunaʻi. O le le lava o taumafa o le vaitamini B2 e o faatasi ma le soliga o le tulaga o le paʻu, mucous membrane, faʻaleagaina le malamalama ma le pogisa vaʻai.
- 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 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
- kalisiu o le vaega autu o tatou ponaivi, galue o se faʻatonutonu o le neula tino, auai i maso maso. O le le lava o le kalisiu e tau atu i le faʻaitiitia o le ivitū, ponaivi ponaivi ma pito pito i lalo, faʻateleina le ono o le osteoporosis.
- 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 29 kcal, vailaʻau vailaʻau, meaʻai aoga, vitamini, minerale, o le a le aoga o le Spinach, tipi greens, aisa, le kuka, kalori, meaʻai, mea aoga Spinach, tipi greens, aisa, le kuka.