Qiimaha nafaqada iyo halabuurka kiimikada.
| Nafaqo | Tirada | Caadi ** | % caadiga ah 100 g | % caadiga ah 100 kcal | 100% caadi ah |
| Qiimaha kalooriga | 130 kCal | 1684 kCal | 7.7% | 5.9% | 1295 g |
| borotiin | 3.8 g | 76 g | 5% | 3.8% | 2000 g |
| Subagga | 10 g | 56 g | 17.9% | 13.8% | 560 g |
| Karbo | 5.6 g | 219 g | 2.6% | 2% | 3911 g |
| acids acids | 0.9 g | ~ | |||
| Biyaha | 78.5 g | 2273 g | 3.5% | 2.7% | 2896 g |
| Ash | 1.2 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 77 μg | 900 μg | 8.6% | 6.6% | 1169 g |
| Retinol | 0.07 mg | ~ | |||
| carotenes beta | 0.04 mg | 5 mg | 0.8% | 0.6% | 12500 g |
| Fiitamiin B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 2.1% | 3750 g |
| Faytamiin B2, riboflavin | 0.11 mg | 1.8 mg | 6.1% | 4.7% | 1636 g |
| Faytamiin B4, choline | 47.6 mg | 500 mg | 9.5% | 7.3% | 1050 g |
| Faytamiin B5, pantothenic | 0.3 mg | 5 mg | 6% | 4.6% | 1667 g |
| Faytamiin B6, pyridoxine | 0.04 mg | 2 mg | 2% | 1.5% | 5000 g |
| Faytamiin B9, folate | 10 μg | 400 μg | 2.5% | 1.9% | 4000 g |
| Faytamiin B12, cobalamin | 0.4 μg | 3 μg | 13.3% | 10.2% | 750 g |
| Faytamiin C, ascorbic | 0.7 mg | 90 mg | 0.8% | 0.6% | 12857 g |
| Faytamiin D, calciferol | 0.08 μg | 10 μg | 0.8% | 0.6% | 12500 g |
| Faytamiin E, alfa tocopherol, TE | 0.3 mg | 15 mg | 2% | 1.5% | 5000 g |
| Faytamiin H, biotin | 3.38 μg | 50 μg | 6.8% | 5.2% | 1479 g |
| Faytamiin K, phylloquinone | 0.5 μg | 120 μg | 0.4% | 0.3% | 24000 g |
| Vitamin PP, MAYA | 1.1 mg | 20 mg | 5.5% | 4.2% | 1818 g |
| niacin | 0.2 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 165 mg | 2500 mg | 6.6% | 5.1% | 1515 g |
| Kaalshiyam, Ca | 120 mg | 1000 mg | 12% | 9.2% | 833 g |
| Magnesium, mg | 13 mg | 400 mg | 3.3% | 2.5% | 3077 g |
| Sodium, Na | 65 mg | 1300 mg | 5% | 3.8% | 2000 g |
| Baaruud, S | 38 mg | 1000 mg | 3.8% | 2.9% | 2632 g |
| Fosfooraska, P | 82 mg | 800 mg | 10.3% | 7.9% | 976 g |
| Koloriin, Cl | 76 mg | 2300 mg | 3.3% | 2.5% | 3026 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 50 μg | ~ | |||
| Birta, Fe | 0.1 mg | 18 mg | 0.6% | 0.5% | 18000 g |
| Iodine, I | 9 μg | 150 μg | 6% | 4.6% | 1667 g |
| Cobalt, Co | 0.3 μg | 10 μg | 3% | 2.3% | 3333 g |
| Manganese, Mn | 0.003 mg | 2 mg | 0.2% | 0.2% | 66667 g |
| Naxaas, Cu | 22 μg | 1000 μg | 2.2% | 1.7% | 4545 g |
| Molybdenum, Mo. | 5 μg | 70 μg | 7.1% | 5.5% | 1400 g |
| Lead, Sn | 13 μg | ~ | |||
| Selenium, Haddii | 0.4 μg | 55 μg | 0.7% | 0.5% | 13750 g |
| Strontium, sr. | 17 μg | ~ | |||
| Fluorine, F | 17 μg | 4000 μg | 0.4% | 0.3% | 23529 g |
| Chrome, Kr | 2 μg | 50 μg | 4% | 3.1% | 2500 g |
| Zinc, Zn | 0.3 mg | 12 mg | 2.5% | 1.9% | 4000 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 5.6 g | ugu badnaan 100 г | |||
| Istaroollada | |||||
| Cholesterol | 30 mg | ugu badnaan 300 mg | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 5.8 g | ugu badnaan 18.7 г | |||
| Noocyada dufanka leh ee iskujira | 3.03 g | daqiiqo 16.8 г | 18% | 13.8% | |
| Aysidooyinka dufanka badan leh | 0.47 g | ka 11.2 in 20.6 | 4.2% | 3.2% | |
| Omega-3 asiidh dufan ah | 0.09 g | ka 0.9 in 3.7 | 10% | 7.7% | |
| Omega-6 asiidh dufan ah | 0.38 g | ka 4.7 in 16.8 | 8.1% | 6.2% |
Qiimaha tamarta waa 130 kcal.
- Vitamin B12 wuxuu door muhiim ah ka ciyaaraa dheef-shiid kiimikaadka iyo beddelka amino acids-ka. Folate iyo vitamin B12 waa fiitamiino isku xiran waxayna ku lug leeyihiin sameynta dhiigga. Faytamiin B12 la'aanta ayaa horseedda horumarinta qayb ka mid ah ama ka-yaraanta folate-ka, iyo sidoo kale dhiig yaraan, leukopenia, thrombocytopenia.
- Calcium waa qaybta ugu weyn ee lafahayaga, waxay u dhaqantaa sida nidaamiyaha nidaamka neerfaha, wuxuu ka qayb qaataa foosha muruqyada. Yaraanta kaalshiyamku waxay keentaa kala-goynta dhabarta, lafaha miskaha iyo dhinacyada hoose, waxay kordhisaa halista lafo-beelka.
Qiimaha tamarta, ama waxyaabaha kalooriga ku jira Ma cadadka tamarta jidhka bini'aadamka laga soo daayo cuntada xilliga dheefshiidka. Qiimaha tamarta badeecada waxaa lagu qiyaasaa kiilo-calories (kcal) ama kilo-joules (kJ) 100 garaam. alaabta. Kiiloogalooriga loo isticmaalo in lagu cabbiro qiimaha tamarta cuntada waxaa sidoo kale loo yaqaan "calorie-cuntada", sidaas darteed horgalaha kiilooga ayaa inta badan la iska dhaafaa marka lagu qeexayo kalooriyada (kilo) kalooriyada. Waxaad arki kartaa miisaska tamarta faahfaahsan ee alaabta Ruushka.
Qiimaha nafaqada - waxa ku jira karbohaydraytyada, dufanka iyo borotiinnada ku jira sheyga.
Qiimaha nafaqada ee wax soo saarka cuntada - qaybo ka mid ah sifooyinka alaabta cuntada, iyada oo ay joogaan taas oo ay ku qanacsan tahay baahida jireed ee qofku u qabo walxaha iyo tamarta lagama maarmaanka ah.
Fiitamiinada, walxaha dabiiciga ah ee looga baahan yahay tiro yar oo ku saabsan cuntada dadka iyo xayawaanka badankood. Fiitamiinnada waxaa badanaa soosaara dhir by halkii xoolaha. Baahida bini'aadanka ee maalinlaha ah ee fiitamiinada waa kaliya dhowr milligram ama microgram. Si ka duwan maadooyinka aan dabiici ahayn, fiitamiinnada waxaa lagu burburiyaa kuleyl xoog leh. Fiitamiino badan ayaa xasilloon oo "lumay" inta lagu jiro karinta ama ka shaqeynta cuntada.