Contents
Waxyaabaha kalooriyeyaasha ah
| Alaabooyinka laga helo ukunta digaaga | Kaloori (kcal) | protein (garaam) | Subagga (garaam) | Karbo (garaam) |
| 1 PC oo ukun ah (la karkariyey ama ceeriin) | 77 | 6.2 | 5.6 | 0.3 |
| Ukun (100 garaam oo la kariyey ama ceeriin) | 157 | 12.7 | 11.5 | 0.7 |
| Ukun cad (100 garaam) | 48 | 11.1 | 0 | 1 |
| Ukun cad 1 xabbo | 14 | 3.2 | 0 | 0.3 |
| Ukun jaallo ah (100 garaamba) | 354 | 16.2 | 31.2 | 0 |
| Ukun jaallo ah 1 xabbo | 53 | 2.4 | 4.7 | 0 |
| Budada ukunta (100 garaam) | 542 | 46 | 37.3 | 4.5 |
| Ukun la tumay (100 garaam) | 222 | 12.2 | 18.4 | 1.9 |
| Ukun shiilan (100 garaamba) | 243 | 12.9 | 20.9 | 0.9 |
| Ukun majones (100 garaam) | 256 | 4.1 | 24.5 | 4.7 |
Jadwalka soo socda, qiimayaasha la iftiimiyay ee ka sarreeya celceliska celceliska maalinlaha ee fitamiin (macdan). Hoosta ka xariiqay qiimaha la muujiyey oo u dhexeeya 50% ilaa 100% qiimaha maalinlaha ah ee fiitamiin (macdan).
Waxa ku jira fiitamiinnada ukunta iyo waxyaalaha ukunta:
| Ukunta iyo alaabta ukunta | Vitamin A | Vitamin B1 | Vitamin B2 | Vitamin C | Vitamin E | Faytamiin PP |
| Ukunta digaagga | 260 mcg | 0.07 mg | 0.44 mg | 0 mg | 0.6 mg | 0.2 mg |
| Ukun digaagduur | 483 mcg | 0.11 mg | 0.65 mg | 0 mg | 0.9 mg | 0.3 mg |
| Ukunta ukunta | 0 mcg | 0 mg | 0.6 mg | 0 mg | 0 mg | 0.2 mg |
| Ukunta ukunta | 925 µg | 0.24 mg | 0.28 mg | 0 mg | 2 mg | 0.1 mg |
| Budada ukunta | 950 mcg | 0.25 mg | 1.64 mg | 0 mg | 2.1 mg | 1.2 mg |
| omelette | 300 mcg | 0.07 mg | 0.4 mg | 0.2 mg | 3.5 mg | 0.2 mg |
| Ukunta shiilan | 230 mcg | 0.07 mg | 0.44 mg | 0 mg | 3.5 mg | 0.2 mg |
| Ukun majones | 280 µg | 0.08 mg | 0.13 mg | 0 mg | 0.4 mg |
Macdanta ku jirta ukunta iyo waxyaalaha ukunta:
| Ukunta iyo alaabta ukunta | potassium | Calcium | magnesium | Fosfooraska | sodium | Iron |
| Ukunta digaagga | 140 mg | 55 mg | 12 mg | 192 mg | 134 mg | 2.5 mcg |
| Ukun digaagduur | 144 mg | 54 mg | 32 mg | 218 mg | 115 mg | 3.2 µg |
| Ukunta ukunta | 152 mg | 10 mg | 9 mg | 27 mg | 189 mg | 0.2 µg |
| Ukunta ukunta | 129 mg | 136 mg | 15 mg | 542 mg | 51 mg | 6.7 µg |
| Budada ukunta | 448 mg | 193 mg | 42 mg | 795 mg | 436 mg | 8.9 µg |
| omelette | 164 mg | 81 mg | 14 mg | 195 mg | 144 mg | 2.3 mcg |
| Ukunta shiilan | 143 mg | 59 mg | 13 mg | 218 mg | 404 mg | 2.5 mcg |
| Ukun majones | 193 mg | 33 mg | 18 mg | 76 mg | 210 mg | 1.6 µg |
Qaybaha ukunta miisaan ahaan sida soo socota: borotiin - 58.5%, jaallo - 30%, qolof - 11.5%. Sidaa darteed, tirada hal ukun miiska qaybta I (la'aanteed qolof) waxay noqon doontaa 48 ilaa 53 garaam.