Mataupu
O nei laulau e taliaina e le averesi manaʻoga i aso uma mo fiber o le 30 g. le Koluma "Pasene o aso taʻitasi manaʻomia" faʻaalia le pasene o le 100 kalama o le oloa faʻamalieina le tagata i aso uma manaʻoga mo alava.
Meaʻai maualuga i le paʻu:
| igoa oloa | O le alava aniva i 100g | Le pasene ole manaʻoga ile aso |
| Foa saito | 43.6 g | 145% |
| Fugalaele papaʻe, mago | 26.2 g | 87% |
| Fua mago | 18.2 g | 61% |
| Apricots mago | 18 g | 60% |
| Apricots | 17.6 g | 59% |
| Rye (saito) | 16.4 g | 55% |
| Oat bran | 15.4 g | 51% |
| Paʻu matutu | 14.9 g | 50% |
| Ua mago apu | 14.9 g | 50% |
| Pale (saito) | 14.5 g | 48% |
| Buckwheat (saito) | 14 g | 47% |
| Soybean (saito) | 13.5 g | 45% |
| Falaoa falaoa atoa | 13.3 g | 44% |
| Buckwheat (saito) | 12.5 g | 42% |
| Falaoa falaoa | 12.4 g | 41% |
| Pi (fatu) | 12.4 g | 41% |
| Oati (saito) | 12 g | 40% |
| Lentil (saito) | 11.5 g | 38% |
| Buckwheat (le eleele) | 11.3 g | 38% |
| Saito (saito, vasega malo) | 11.3 g | 38% |
| Mash | 11.1 g | 37% |
| Falaoa falaoa palu | 10.8 g | 36% |
| Saito (saito, ituaiga vaivai) | 10.8 g | 36% |
| Polo | 10.8 g | 36% |
| Pi (vaʻa) | 10.7 g | 36% |
| Pistachios | 10.6 g | 35% |
| Falaoamata falaoa | 10 g | 33% |
| Chickpeas | 9.9 g | 33% |
| Araisa (saito) | 9.7 g | 32% |
| vine | 9.6 g | 32% |
| Falaisa pepa puipui | 9.3 g | 31% |
| plums | 9 g | 30% |
| Peanuti | 8.1 g | 27% |
| Falaoa karite | 8.1 g | 27% |
| Eyeglasses | 8 g | 27% |
| Penina karite | 7.8 g | 26% |
| sokolate | 7.4 g | 25% |
| Horseradish (aʻa) | 7.3 g | 24% |
| Chanterelle pulou | 7 g | 23% |
| Amene | 7 g | 23% |
Vaʻai atoa lisi oloa
| avoka | 6.7 g | 22% |
| Falaoa falaoamata vasega lua | 6.7 g | 22% |
| feijoa | 6.4 g | 21% |
| cloudberry | 6.3 g | 21% |
| lama | 6.1 g | 20% |
| Musele aspen pulou | 6 g | 20% |
| Pepe mago | 6 g | 20% |
| aso | 6 g | 20% |
| Hazelnuts | 6 g | 20% |
| Oat flakes "Hercules" | 6 g | 20% |
| Sesame | 5.6 g | 19% |
| Lanu lanumeamata (fou) | 5.5 g | 18% |
| Musele Lulu | 5.5 g | 18% |
| Rowan mumu | 5.4 g | 18% |
| Pulou pulou | 5.1 g | 17% |
| Faʻasu boletus | 5.1 g | 17% |
| Macaroni mai le falaoamata o le 1 vasega | 5.1 g | 17% |
| Sunflower fatu (sunflower fatu) | 5 g | 17% |
| Falaoamata saito o le 1 vasega | 4.9 g | 16% |
| Grits sana | 4.8 g | 16% |
| Falaoa fala (oatmeal) | 4.8 g | 16% |
| Currants uliuli | 4.8 g | 16% |
| lole | 4.6 g | 15% |
| Fuafua saito | 4.6 g | 15% |
| Falaoamata fala | 4.5 g | 15% |
| Parsnip (aʻa) | 4.5 g | 15% |
| Ierusalema artichoke | 4.5 g | 15% |
| Falaoamata sana | 4.4 g | 15% |
| tātupu Brussels | 4.2 g | 14% |
| aronia | 4.1 g | 14% |
| Faʻaoga | 3.8 g | 13% |
| Kiwi | 3.8 g | 13% |
| Pine pine | 3.7 g | 12% |
| Pasta mai le falaoamata V / s | 3.7 g | 12% |
| Fugalaau | 3.7 g | 12% |
| Quince | 3.6 g | 12% |
| semolina | 3.6 g | 12% |
| Groats faʻapaʻu millet (polesi) | 3.6 g | 12% |
| Laʻau Dandelion (greens) | 3.5 g | 12% |
| Le falaoamata | 3.5 g | 12% |
| Kusi kusi | 3.4 g | 11% |
| Paʻu papaʻe | 3.4 g | 11% |
| Currants mumu | 3.4 g | 11% |
| Pi (legume) | 3.4 g | 11% |
| Tipi | 3.3 g | 11% |
| Pae sinasina | 3.2 g | 11% |
| Parsley (aʻa) | 3.2 g | 11% |
| Rhubarb (meamata) | 3.2 g | 11% |
| Seleri (aʻa) | 3.1 g | 10% |
| Blueberries | 3.1 g | 10% |
| Rice | 3 g | 10% |
| Onion | 3 g | 10% |
| pilekipeli | 2.9 g | 10% |
| Morel pulou | 2.8 g | 9% |
| pea | 2.8 g | 9% |
| Cilantro (lanumeamata) | 2.8 g | 9% |
| Aneto (greens) | 2.8 g | 9% |
| Manaia suamalie | 2.7 g | 9% |
| pulou aitu | 2.6 g | 9% |
| Broccoli | 2.6 g | 9% |
| Eggplant | 2.5 g | 8% |
| Cranberries | 2.5 g | 8% |
| Blueberries | 2.5 g | 8% |
| Shiitake pulou | 2.5 g | 8% |
| Mati fou | 2.5 g | 8% |
| Beets | 2.5 g | 8% |
| Kāreti | 2.4 g | 8% |
| Mimiti oka | 2.3 g | 8% |
| Falaoamata araisa | 2.3 g | 8% |
| Kuki suka | 2.3 g | 8% |
| Lanu moli | 2.2 g | 7% |
| Rutabaga | 2.2 g | 7% |
| Laumei ginger | 2.2 g | 7% |
| sitolōperi | 2.2 g | 7% |
| Leek | 2.2 g | 7% |
| Apricot | 2.1 g | 7% |
| tusi | 2.1 g | 7% |
| Falufaila | 2.1 g | 7% |
| pīsi | 2.1 g | 7% |
| Pasili (lanumeamata) | 2.1 g | 7% |
| Lanu uliuli | 2.1 g | 7% |
| Sina (aa) | 2 g | 7% |
| kapisi | 2 g | 7% |
| Faʻafanua | 2 g | 7% |
| tīpolo patupatu | 2 g | 7% |
| Sami buckthorn | 2 g | 7% |
| Paʻu | 2 g | 7% |
| Sunflower halva | 2 g | 7% |
Ole mea ole alava ile cereals, cereal products and pulses:
| igoa oloa | O le alava aniva i 100g | Le pasene ole manaʻoga ile aso |
| Pi (vaʻa) | 10.7 g | 36% |
| Lanu lanumeamata (fou) | 5.5 g | 18% |
| Buckwheat (saito) | 14 g | 47% |
| Buckwheat (saito) | 12.5 g | 42% |
| Buckwheat (le eleele) | 11.3 g | 38% |
| Grits sana | 4.8 g | 16% |
| semolina | 3.6 g | 12% |
| Eyeglasses | 8 g | 27% |
| Penina karite | 7.8 g | 26% |
| Fuafua saito | 4.6 g | 15% |
| Groats faʻapaʻu millet (polesi) | 3.6 g | 12% |
| Rice | 3 g | 10% |
| Falaoa karite | 8.1 g | 27% |
| Manaia suamalie | 2.7 g | 9% |
| Macaroni mai le falaoamata o le 1 vasega | 5.1 g | 17% |
| Pasta mai le falaoamata V / s | 3.7 g | 12% |
| Mash | 11.1 g | 37% |
| Falaoamata falaoa | 10 g | 33% |
| Falaoamata sana | 4.4 g | 15% |
| Falaoamata fala | 4.5 g | 15% |
| Falaoa fala (oatmeal) | 4.8 g | 16% |
| Falaoamata saito o le 1 vasega | 4.9 g | 16% |
| Falaoa falaoamata vasega lua | 6.7 g | 22% |
| Le falaoamata | 3.5 g | 12% |
| Falaisa pepa puipui | 9.3 g | 31% |
| Falaoa falaoa | 12.4 g | 41% |
| Falaoa falaoa atoa | 13.3 g | 44% |
| Falaoa falaoa palu | 10.8 g | 36% |
| Falaoamata araisa | 2.3 g | 8% |
| Chickpeas | 9.9 g | 33% |
| Oati (saito) | 12 g | 40% |
| Oat bran | 15.4 g | 51% |
| Foa saito | 43.6 g | 145% |
| Saito (saito, ituaiga vaivai) | 10.8 g | 36% |
| Saito (saito, vasega malo) | 11.3 g | 38% |
| Araisa (saito) | 9.7 g | 32% |
| Rye (saito) | 16.4 g | 55% |
| Soybean (saito) | 13.5 g | 45% |
| Pi (fatu) | 12.4 g | 41% |
| Pi (legume) | 3.4 g | 11% |
| Oat flakes "Hercules" | 6 g | 20% |
| Lentil (saito) | 11.5 g | 38% |
| Pale (saito) | 14.5 g | 48% |
O le alava aofia i nati ma fatu:
| igoa oloa | O le alava aniva i 100g | Le pasene ole manaʻoga ile aso |
| Peanuti | 8.1 g | 27% |
| lama | 6.1 g | 20% |
| Pine pine | 3.7 g | 12% |
| Faʻafanua | 2 g | 7% |
| Sesame | 5.6 g | 19% |
| Amene | 7 g | 23% |
| Sunflower fatu (sunflower fatu) | 5 g | 17% |
| Pistachios | 10.6 g | 35% |
| Hazelnuts | 6 g | 20% |
O le alava i fualaʻau, fualaʻau mamago ma fualaʻau:
| igoa oloa | O le alava aniva i 100g | Le pasene ole manaʻoga ile aso |
| Apricot | 2.1 g | 7% |
| avoka | 6.7 g | 22% |
| Quince | 3.6 g | 12% |
| pulumu | 1.8 g | 6% |
| fala 'aina | 1.2 g | 4% |
| Lanu moli | 2.2 g | 7% |
| Paloni | 0.4 g | 1% |
| faʻi | 1.7 g | 6% |
| Cranberries | 2.5 g | 8% |
| Vine | 1.6 g | 5% |
| sieri | 1.8 g | 6% |
| Blueberries | 2.5 g | 8% |
| minerale silikone | 0.9 g | 3% |
| kerapeferuta | 1.8 g | 6% |
| pea | 2.8 g | 9% |
| Pepe mago | 6 g | 20% |
| Faʻaoga | 3.8 g | 13% |
| meleni | 0.9 g | 3% |
| pilekipeli | 2.9 g | 10% |
| sitolōperi | 2.2 g | 7% |
| vine | 9.6 g | 32% |
| Mati fou | 2.5 g | 8% |
| Fua mago | 18.2 g | 61% |
| Kiwi | 3.8 g | 13% |
| Tipi | 3.3 g | 11% |
| Kusi kusi | 3.4 g | 11% |
| Apricots mago | 18 g | 60% |
| tīpolo patupatu | 2 g | 7% |
| Fugalaau | 3.7 g | 12% |
| mango | 1.6 g | 5% |
| Mandarin | 1.9 g | 6% |
| cloudberry | 6.3 g | 21% |
| nectarine | 1.7 g | 6% |
| Sami buckthorn | 2 g | 7% |
| papaya | 1.7 g | 6% |
| pīsi | 2.1 g | 7% |
| Paʻu matutu | 14.9 g | 50% |
| Foaʻi | 1 g | 3% |
| Rowan mumu | 5.4 g | 18% |
| aronia | 4.1 g | 14% |
| Faʻamalolo | 1.5 g | 5% |
| Paʻu papaʻe | 3.4 g | 11% |
| Currants mumu | 3.4 g | 11% |
| Currants uliuli | 4.8 g | 16% |
| Apricots | 17.6 g | 59% |
| feijoa | 6.4 g | 21% |
| aso | 6 g | 20% |
| Persimmon | 1.6 g | 5% |
| sieri | 1.1 g | 4% |
| Blueberries | 3.1 g | 10% |
| plums | 9 g | 30% |
| Polo | 10.8 g | 36% |
| apu | 1.8 g | 6% |
| Ua mago apu | 14.9 g | 50% |
O le alava anotusi o fualaʻau ma laulaʻau:
| igoa oloa | O le alava aniva i 100g | Le pasene ole manaʻoga ile aso |
| Basil (lanumeamata) | 1.6 g | 5% |
| Eggplant | 2.5 g | 8% |
| Rutabaga | 2.2 g | 7% |
| Sina (aa) | 2 g | 7% |
| zucchini | 1 g | 3% |
| kapisi | 2 g | 7% |
| Broccoli | 2.6 g | 9% |
| tātupu Brussels | 4.2 g | 14% |
| Kohlrabi | 1.7 g | 6% |
| Kapisi, mumu, | 1.9 g | 6% |
| kapisi | 1.2 g | 4% |
| Kapisi Savoy | 0.5 g | 2% |
| Falufaila | 2.1 g | 7% |
| Potatoes | 1.4 g | 5% |
| Cilantro (lanumeamata) | 2.8 g | 9% |
| Cress (meamata) | 1.1 g | 4% |
| Laʻau Dandelion (greens) | 3.5 g | 12% |
| Aniani lanumeamata (le peni) | 1.2 g | 4% |
| Leek | 2.2 g | 7% |
| Onion | 3 g | 10% |
| Kāreti | 2.4 g | 8% |
| Vaeluaga | 0.6 g | 2% |
| Kukama | 1 g | 3% |
| Parsnip (aʻa) | 4.5 g | 15% |
| Pepa suamalie (Bulgarian) | 1.9 g | 6% |
| Pasili (lanumeamata) | 2.1 g | 7% |
| Parsley (aʻa) | 3.2 g | 11% |
| Tato (tamato) | 1.4 g | 5% |
| Rhubarb (meamata) | 3.2 g | 11% |
| Radishes | 1.6 g | 5% |
| Lanu uliuli | 2.1 g | 7% |
| Tasi | 1.9 g | 6% |
| Sālaki (greens) | 1.2 g | 4% |
| Beets | 2.5 g | 8% |
| Seleri (lanumeamata) | 1.8 g | 6% |
| Seleri (aʻa) | 3.1 g | 10% |
| Asparagus (lanumeamata) | 1.5 g | 5% |
| Ierusalema artichoke | 4.5 g | 15% |
| Paʻu | 2 g | 7% |
| Aneto (greens) | 2.8 g | 9% |
| Horseradish (aʻa) | 7.3 g | 24% |
| Ata | 1.5 g | 5% |
| Mafia (greens) | 1.3 g | 4% |
| Sorrel (lanu meamata) | 1.2 g | 4% |