Inani lokudla okunempilo kanye nokwakheka kwamakhemikhali.
| Umsoco | Ubuningi | Okujwayelekile ** | % kokujwayelekile ku-100 g | % kokujwayelekile ku-100 kcal | 100% ejwayelekile |
| Inani lekhalori | I-20 kCal | I-1684 kCal | 1.2% | 6% | 8420 g |
| Amaprotheni | 1.1 g | 76 g | 1.4% | 7% | 6909 g |
| Amafutha | 0.1 g | 56 g | 0.2% | 1% | 56000 g |
| carbohydrate | 3.5 g | 219 g | 1.6% | 8% | 6257 g |
| ama-asidi wemvelo | 0.3 g | ~ | |||
| I-fiber ejwayelekile | 1.3 g | 20 g | 6.5% | 32.5% | 1538 g |
| Water | 92.1 g | 2273 g | 4.1% | 20.5% | 2468 g |
| Ash | 1.6 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 110 µg | 900 µg | 12.2% | 61% | 818 g |
| i-beta Carotene | I-0.66 mg | I-5 mg | 13.2% | 66% | 758 g |
| Uvithamini B1, thiamine | I-0.01 mg | I-1.5 mg | 0.7% | 3.5% | 15000 g |
| Uvithamini B2, riboflavin | I-0.02 mg | I-1.8 mg | 1.1% | 5.5% | 9000 g |
| Uvithamini B4, choline | I-7 mg | I-500 mg | 1.4% | 7% | 7143 g |
| Uvithamini B5, i-pantothenic | I-0.118 mg | I-5 mg | 2.4% | 12% | 4237 g |
| Uvithamini B6, pyridoxine | I-0.111 mg | I-2 mg | 5.6% | 28% | 1802 g |
| Uvithamini B9, folate | 8 µg | 400 µg | 2% | 10% | 5000 g |
| Uvithamini C, ascorbic | I-15 mg | I-90 mg | 16.7% | 83.5% | 600 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.7 mg | I-15 mg | 4.7% | 23.5% | 2143 g |
| Uvithamini K, i-phylloquinone | 2.9 µg | 120 µg | 2.4% | 12% | 4138 g |
| Uvithamini PP, NE | I-0.6 mg | I-20 mg | 3% | 15% | 3333 g |
| niacin | I-0.4 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-260 mg | I-2500 mg | 10.4% | 52% | 962 g |
| ICalcium, Ca | I-10 mg | I-1000 mg | 1% | 5% | 10000 g |
| I-Magnesium, Mg | I-15 mg | I-400 mg | 3.8% | 19% | 2667 g |
| I-Sodium, Na | I-480 mg | I-1300 mg | 36.9% | 184.5% | 271 g |
| Isibabule, S | I-7.8 mg | I-1000 mg | 0.8% | 4% | 12821 g |
| IPhosphorus, uP | I-35 mg | I-800 mg | 4.4% | 22% | 2286 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-0.8 mg | I-18 mg | 4.4% | 22% | 2250 g |
| I-Manganese, Mn | I-0.077 mg | I-2 mg | 3.9% | 19.5% | 2597 g |
| Ithusi, Cu | 69 µg | 1000 µg | 6.9% | 34.5% | 1449 g |
| Selenium, Uma | 0.1 µg | 55 µg | 0.2% | 1% | 55000 g |
| I-fluorine, uF | 5.1 µg | 4000 µg | 0.1% | 0.5% | 78431 g |
| Zinc, Zn | I-0.14 mg | I-12 mg | 1.2% | 6% | 8571 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 0.2 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 3.3 g | ubuningi be-100 г | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.018 g | ubuningi be-18.7 г | |||
| Amafutha e-Polyunsaturated acids | |||||
| Ama-acids ama-Omega-3 | 0.002 g | kusuka ku-0.9 kuya ku-3.7 | 0.2% | 1% | |
| Ama-acids ama-Omega-6 | 0.05 g | kusuka ku-4.7 kuya ku-16.8 | 1.1% | 5.5% |
Inani lamandla lingu-20 kcal.
- Vitamin A ibhekele ukukhula okujwayelekile, umsebenzi wokuzala, impilo yesikhumba neyamehlo, nokugcina ukuzivikela komzimba.
- I-B-carotene I-provitamin A futhi inezakhi ze-antioxidant. 6 mcg we-beta-carotene ilingana no-1 mcg kavithamini A.
- Vitamin C ubamba iqhaza ekuphendukeni kwe-redox, ukusebenza kwamasosha omzimba, kukhuthaza ukumuncwa kwensimbi. Ukushoda kuholela ezinsinini eziphumayo nezophayo, ukopha ngamakhala ngenxa yokwanda kokuqina nokuqina kwamathambo egazi.
Inani lamandla, noma okuqukethwe kwekhalori Ingabe inani lamandla akhishwa emzimbeni womuntu ekudleni ngesikhathi sokugaya. Inani lamandla omkhiqizo likalwa ngama-kilocalories (kcal) noma ama-kilojoules (kJ) ngamagremu ayi-100. umkhiqizo. I-kilocalorie esetshenziswa ukukala inani lamandla okudla ibizwa nangokuthi “ikhalori yokudla,” ngakho-ke isiqalo sekhilo sivamise ukushiywa lapho kucaciswa amakholori ku-(kilo) kilojoule. Ungabona amathebula amaningi wamandla wemikhiqizo yesiRashiya.
Inani lokudla okunempilo - okuqukethwe kwama-carbohydrate, amafutha namaprotheni kumkhiqizo.
Inani lokudla okunempilo komkhiqizo wokudla - iqoqo lezinto zomkhiqizo wokudla, lapho izidingo zomzimba zomuntu zezinto ezidingekayo namandla zineliseka khona.
Vitamins, izinto eziphilayo ezidingekayo ngamanani amancane ekudleni kwabantu kanye nama-vertebrate amaningi. Amavithamini ngokuvamile ahlanganiswa yizitshalo kunezilwane. Isidingo somuntu sansuku zonke samavithamini singama-milligram ambalwa noma ama-micrograms ambalwa. Ngokungafani nezinto ezingaphili, amavithamini abhujiswa ukushisa okunamandla. Amavithamini amaningi awazinzile futhi "alahlekile" ngesikhathi sokupheka noma sokudla.