|
Wartość energetyczna
|
758 kJ (181 kcal) |
|
Białka
|
18,7 g
|
|
szczegółowe informacje |
|
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 41%
| 41%
| 41%
| 41%
|
M
| 33%
| 33%
| 33%
| 33% |
|
|
Węglowodany
|
0,2 g |
|
Tłuszcze
|
11,9 g |
|
szczegółowe informacje |
Kwasy tł. nasycone
|
3,44 g
|
|
Kwasy tł. nienasycone
|
|
|
Jednonienasycone
|
4,65 g
|
|
Wielonienasycone
|
2,63 g
|
|
omega-3
|
2,29 g
|
|
α-Linolenowy (ALA)
|
0,25 g
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 23%
| 23%
| 23%
| 23%
|
M
| 16%
| 16%
| 16%
| 16% |
|
omega-6
|
0,34 g
|
|
Linolowy (LA)
|
0,17 g
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 1,4%
| 1,4%
| 1,5%
| 1,5%
|
M
| 1,0%
| 1,0%
| 1,2%
| 1,2% |
|
|
Woda
|
68,1 g
|
|
szczegółowe informacje |
|
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 2,5%
| 2,5%
| 2,5%
| 2,5%
|
M
| 1,8%
| 1,8%
| 1,8%
| 1,8% |
|
|
|
Witaminy
|
|
Witamina C
|
0 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 0,0%
| 0,0%
| 0,0%
| 0,0%
|
M
| 0,0%
| 0,0%
| 0,0%
| 0,0% |
|
Tiamina (B1)
|
0,13 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 12%
| 12%
| 12%
| 12%
|
M
| 11%
| 11%
| 11%
| 11% |
|
Ryboflawina (B2)
|
0,33 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 30%
| 30%
| 30%
| 30%
|
M
| 25%
| 25%
| 25%
| 25% |
|
Niacyna (B3)
|
7,5 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 54%
| 54%
| 54%
| 54%
|
M
| 47%
| 47%
| 47%
| 47% |
|
Witamina B6
|
0,63 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 48%
| 48%
| 42%
| 42%
|
M
| 48%
| 48%
| 37%
| 37% |
|
Foliany
|
0,01 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 2,5%
| 2,5%
| 2,5%
| 2,5%
|
M
| 2,5%
| 2,5%
| 2,5%
| 2,5% |
|
Kobalamina (B12)
|
0,008 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 333%
| 333%
| 333%
| 333%
|
M
| 333%
| 333%
| 333%
| 333% |
|
Witamina A
|
0,1 mg RAE
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 14%
| 14%
| 14%
| 14%
|
M
| 11%
| 11%
| 11%
| 11% |
|
Witamina D
|
0,005 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 33%
| 33%
| 33%
| 25%
|
M
| 33%
| 33%
| 33%
| 25% |
|
Witamina E
|
1,25 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 8,3%
| 8,3%
| 8,3%
| 8,3%
|
M
| 8,3%
| 8,3%
| 8,3%
| 8,3% |
|
|
Makroelementy
|
|
Fosfor
|
244 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 35%
| 35%
| 35%
| 35%
|
M
| 35%
| 35%
| 35%
| 35% |
|
Wapń
|
12 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 1,2%
| 1,2%
| 1,0%
| 1,0%
|
M
| 1,2%
| 1,2%
| 1,2%
| 1,0% |
|
Magnez
|
30 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 9,7%
| 9,4%
| 9,4%
| 9,4%
|
M
| 7,5%
| 7,1%
| 7,1%
| 7,1% |
|
Potas
|
396 mg
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 8,4%
| 8,4%
| 8,4%
| 8,4%
|
M
| 8,4%
| 8,4%
| 8,4%
| 8,4% |
|
Sód
|
95 mg
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 6,3%
| 6,3%
| 7,3%
| 7,9%
|
M
| 6,3%
| 6,3%
| 7,3%
| 7,9% |
|
|
Mikroelementy
|
|
Jod
|
0,045 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 30%
| 30%
| 30%
| 30%
|
M
| 30%
| 30%
| 30%
| 30% |
|
Żelazo
|
1 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 5,6%
| 5,6%
| 13%
| 13%
|
M
| 13%
| 13%
| 13%
| 13% |
|
Miedź
|
0,16 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 18%
| 18%
| 18%
| 18%
|
M
| 18%
| 18%
| 18%
| 18% |
|
Cynk
|
0,39 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 4,9%
| 4,9%
| 4,9%
| 4,9%
|
M
| 3,5%
| 3,5%
| 3,5%
| 3,5% |
|
Mangan
|
0,04 mg
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 2,2%
| 2,2%
| 2,2%
| 2,2%
|
M
| 1,7%
| 1,7%
| 1,7%
| 1,7% |
|
|
|
Dane liczbowe na podstawie: [4] Wartości RDA i AI wyznaczone na podstawie danych Institute of Health[5] |
|
|
Wartość energetyczna
|
925 kJ (221 kcal) |
|
Białka
|
20,7 g
|
|
szczegółowe informacje |
|
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 45%
| 45%
| 45%
| 45%
|
M
| 37%
| 37%
| 37%
| 37% |
|
|
Węglowodany
|
0 g |
|
Tłuszcze
|
15,5 g |
|
szczegółowe informacje |
Kwasy tł. nasycone
|
3,88 g
|
|
Kwasy tł. nienasycone
|
|
|
Jednonienasycone
|
5,83 g
|
|
Wielonienasycone
|
3,79 g
|
|
omega-3
|
3,37 g
|
|
α-Linolenowy (ALA)
|
0,15 g
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 14%
| 14%
| 14%
| 14%
|
M
| 9,4%
| 9,4%
| 9,4%
| 9,4% |
|
omega-6
|
0,42 g
|
|
Linolowy (LA)
|
0,23 g
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 1,9%
| 1,9%
| 2,1%
| 2,1%
|
M
| 1,4%
| 1,4%
| 1,6%
| 1,6% |
|
|
Woda
|
61,8 g
|
|
szczegółowe informacje |
|
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 2,3%
| 2,3%
| 2,3%
| 2,3%
|
M
| 1,7%
| 1,7%
| 1,7%
| 1,7% |
|
|
|
Witaminy
|
|
Witamina C
|
0 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 0,0%
| 0,0%
| 0,0%
| 0,0%
|
M
| 0,0%
| 0,0%
| 0,0%
| 0,0% |
|
Tiamina (B1)
|
0,14 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 13%
| 13%
| 13%
| 13%
|
M
| 12%
| 12%
| 12%
| 12% |
|
Ryboflawina (B2)
|
0,35 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 32%
| 32%
| 32%
| 32%
|
M
| 27%
| 27%
| 27%
| 27% |
|
Niacyna (B3)
|
8 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 57%
| 57%
| 57%
| 57%
|
M
| 50%
| 50%
| 50%
| 50% |
|
Witamina B6
|
0,5 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 38%
| 38%
| 33%
| 33%
|
M
| 38%
| 38%
| 29%
| 29% |
|
Foliany
|
0,01 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 2,5%
| 2,5%
| 2,5%
| 2,5%
|
M
| 2,5%
| 2,5%
| 2,5%
| 2,5% |
|
Kobalamina (B12)
|
0,0097 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 404%
| 404%
| 404%
| 404%
|
M
| 404%
| 404%
| 404%
| 404% |
|
Witamina A
|
0,054 mg RAE
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 7,7%
| 7,7%
| 7,7%
| 7,7%
|
M
| 6,0%
| 6,0%
| 6,0%
| 6,0% |
|
Witamina D
|
0,0084 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 56%
| 56%
| 56%
| 42%
|
M
| 56%
| 56%
| 56%
| 42% |
|
Witamina E
|
1 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 6,7%
| 6,7%
| 6,7%
| 6,7%
|
M
| 6,7%
| 6,7%
| 6,7%
| 6,7% |
|
|
Makroelementy
|
|
Fosfor
|
240 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 34%
| 34%
| 34%
| 34%
|
M
| 34%
| 34%
| 34%
| 34% |
|
Wapń
|
5 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 0,5%
| 0,5%
| 0,4%
| 0,4%
|
M
| 0,5%
| 0,5%
| 0,5%
| 0,4% |
|
Magnez
|
30 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 9,7%
| 9,4%
| 9,4%
| 9,4%
|
M
| 7,5%
| 7,1%
| 7,1%
| 7,1% |
|
Potas
|
275 mg
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 5,9%
| 5,9%
| 5,9%
| 5,9%
|
M
| 5,9%
| 5,9%
| 5,9%
| 5,9% |
|
Sód
|
1170 mg
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 78%
| 78%
| 90%
| 98%
|
M
| 78%
| 78%
| 90%
| 98% |
|
|
Mikroelementy
|
|
Jod
|
0,04 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 27%
| 27%
| 27%
| 27%
|
M
| 27%
| 27%
| 27%
| 27% |
|
Żelazo
|
1,2 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 6,7%
| 6,7%
| 15%
| 15%
|
M
| 15%
| 15%
| 15%
| 15% |
|
Miedź
|
0,16 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 18%
| 18%
| 18%
| 18%
|
M
| 18%
| 18%
| 18%
| 18% |
|
Cynk
|
0,39 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 4,9%
| 4,9%
| 4,9%
| 4,9%
|
M
| 3,5%
| 3,5%
| 3,5%
| 3,5% |
|
Mangan
|
0,04 mg
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 2,2%
| 2,2%
| 2,2%
| 2,2%
|
M
| 1,7%
| 1,7%
| 1,7%
| 1,7% |
|
|
|
Dane liczbowe na podstawie: [4] Wartości RDA i AI wyznaczone na podstawie danych Institute of Health[5] |
|