|
Wartość energetyczna
|
573 kJ (137 kcal) |
|
Białka
|
23,7 g
|
|
szczegółowe informacje |
|
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 52%
| 52%
| 52%
| 52%
|
M
| 42%
| 42%
| 42%
| 42% |
|
|
Węglowodany
|
0 g |
|
Tłuszcze
|
4,6 g |
|
szczegółowe informacje |
Kwasy tł. nasycone
|
1,22 g
|
|
Kwasy tł. nienasycone
|
|
|
Jednonienasycone
|
1,21 g
|
|
Wielonienasycone
|
1,36 g
|
|
omega-3
|
1,2 g
|
|
α-Linolenowy (ALA)
|
0,08 g
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 7,3%
| 7,3%
| 7,3%
| 7,3%
|
M
| 5,0%
| 5,0%
| 5,0%
| 5,0% |
|
omega-6
|
0,16 g
|
|
Linolowy (LA)
|
0,08 g
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 0,7%
| 0,7%
| 0,7%
| 0,7%
|
M
| 0,5%
| 0,5%
| 0,6%
| 0,6% |
|
|
Woda
|
70,6 g
|
|
szczegółowe informacje |
|
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 2,6%
| 2,6%
| 2,6%
| 2,6%
|
M
| 1,9%
| 1,9%
| 1,9%
| 1,9% |
|
|
|
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)
|
0,16 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 15%
| 15%
| 15%
| 15%
|
M
| 13%
| 13%
| 13%
| 13% |
|
Ryboflawina (B2)
|
0,16 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 15%
| 15%
| 15%
| 15%
|
M
| 12%
| 12%
| 12%
| 12% |
|
Niacyna (B3)
|
8,5 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 61%
| 61%
| 61%
| 61%
|
M
| 53%
| 53%
| 53%
| 53% |
|
Witamina B6
|
0,46 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 35%
| 35%
| 31%
| 31%
|
M
| 35%
| 35%
| 27%
| 27% |
|
Foliany
|
0,015 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 3,8%
| 3,8%
| 3,8%
| 3,8%
|
M
| 3,8%
| 3,8%
| 3,8%
| 3,8% |
|
Kobalamina (B12)
|
0,004 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 167%
| 167%
| 167%
| 167%
|
M
| 167%
| 167%
| 167%
| 167% |
|
Witamina A
|
0,45 mg RAE
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 64%
| 64%
| 64%
| 64%
|
M
| 50%
| 50%
| 50%
| 50% |
|
Witamina D
|
0,0072 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 48%
| 48%
| 48%
| 36%
|
M
| 48%
| 48%
| 48%
| 36% |
|
Witamina E
|
1,2 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 8,0%
| 8,0%
| 8,0%
| 8,0%
|
M
| 8,0%
| 8,0%
| 8,0%
| 8,0% |
|
|
Makroelementy
|
|
Fosfor
|
200 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 29%
| 29%
| 29%
| 29%
|
M
| 29%
| 29%
| 29%
| 29% |
|
Wapń
|
10 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 1,0%
| 1,0%
| 0,8%
| 0,8%
|
M
| 1,0%
| 1,0%
| 1,0%
| 0,8% |
|
Magnez
|
33 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 11%
| 10%
| 10%
| 10%
|
M
| 8,3%
| 7,9%
| 7,9%
| 7,9% |
|
Potas
|
356 mg
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 7,6%
| 7,6%
| 7,6%
| 7,6%
|
M
| 7,6%
| 7,6%
| 7,6%
| 7,6% |
|
Sód
|
43 mg
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 2,9%
| 2,9%
| 3,3%
| 3,6%
|
M
| 2,9%
| 2,9%
| 3,3%
| 3,6% |
|
|
Mikroelementy
|
|
Jod
|
0,05 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 33%
| 33%
| 33%
| 33%
|
M
| 33%
| 33%
| 33%
| 33% |
|
Żelazo
|
1 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 5,6%
| 5,6%
| 13%
| 13%
|
M
| 13%
| 13%
| 13%
| 13% |
|
Miedź
|
0,15 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 17%
| 17%
| 17%
| 17%
|
M
| 17%
| 17%
| 17%
| 17% |
|
Cynk
|
0,7 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 8,8%
| 8,8%
| 8,8%
| 8,8%
|
M
| 6,4%
| 6,4%
| 6,4%
| 6,4% |
|
Mangan
|
0,02 mg
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 1,1%
| 1,1%
| 1,1%
| 1,1%
|
M
| 0,9%
| 0,9%
| 0,9%
| 0,9% |
|
|
|
Dane liczbowe na podstawie: [10] Wartości RDA i AI wyznaczone na podstawie danych Institute of Health[11] |
|
|
Wartość energetyczna
|
794 kJ (190 kcal) |
|
Białka
|
27,2 g
|
|
szczegółowe informacje |
|
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 59%
| 59%
| 59%
| 59%
|
M
| 49%
| 49%
| 49%
| 49% |
|
|
Węglowodany
|
0 g |
|
Tłuszcze
|
9 g |
|
szczegółowe informacje |
Kwasy tł. nasycone
|
1,36 g
|
|
Kwasy tł. nienasycone
|
|
|
Jednonienasycone
|
1,89 g
|
|
Wielonienasycone
|
4,53 g
|
|
omega-3
|
0,19 g
|
|
α-Linolenowy (ALA)
|
0,04 g
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 3,6%
| 3,6%
| 3,6%
| 3,6%
|
M
| 2,5%
| 2,5%
| 2,5%
| 2,5% |
|
omega-6
|
4,34 g
|
|
Linolowy (LA)
|
4,33 g
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 36%
| 36%
| 39%
| 39%
|
M
| 25%
| 25%
| 31%
| 31% |
|
|
Woda
|
61,6 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)
|
0,05 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 4,5%
| 4,5%
| 4,5%
| 4,5%
|
M
| 4,2%
| 4,2%
| 4,2%
| 4,2% |
|
Ryboflawina (B2)
|
0,06 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 5,5%
| 5,5%
| 5,5%
| 5,5%
|
M
| 4,6%
| 4,6%
| 4,6%
| 4,6% |
|
Niacyna (B3)
|
10,8 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 77%
| 77%
| 77%
| 77%
|
M
| 68%
| 68%
| 68%
| 68% |
|
Witamina B6
|
0,25 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 19%
| 19%
| 17%
| 17%
|
M
| 19%
| 19%
| 15%
| 15% |
|
Foliany
|
0,015 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 3,8%
| 3,8%
| 3,8%
| 3,8%
|
M
| 3,8%
| 3,8%
| 3,8%
| 3,8% |
|
Kobalamina (B12)
|
0,0022 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 92%
| 92%
| 92%
| 92%
|
M
| 92%
| 92%
| 92%
| 92% |
|
Witamina A
|
0,152 mg RAE
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 22%
| 22%
| 22%
| 22%
|
M
| 17%
| 17%
| 17%
| 17% |
|
Witamina D
|
0,0058 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 39%
| 39%
| 39%
| 29%
|
M
| 39%
| 39%
| 39%
| 29% |
|
Witamina E
|
1,94 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 13%
| 13%
| 13%
| 13%
|
M
| 13%
| 13%
| 13%
| 13% |
|
|
Makroelementy
|
|
Fosfor
|
294 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 42%
| 42%
| 42%
| 42%
|
M
| 42%
| 42%
| 42%
| 42% |
|
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
|
33 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 11%
| 10%
| 10%
| 10%
|
M
| 8,3%
| 7,9%
| 7,9%
| 7,9% |
|
Potas
|
248 mg
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 5,3%
| 5,3%
| 5,3%
| 5,3%
|
M
| 5,3%
| 5,3%
| 5,3%
| 5,3% |
|
Sód
|
515 mg
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 34%
| 34%
| 40%
| 43%
|
M
| 34%
| 34%
| 40%
| 43% |
|
|
Mikroelementy
|
|
Jod
|
0,025 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 17%
| 17%
| 17%
| 17%
|
M
| 17%
| 17%
| 17%
| 17% |
|
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
|
0,23 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 26%
| 26%
| 26%
| 26%
|
M
| 26%
| 26%
| 26%
| 26% |
|
Cynk
|
0,61 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 7,6%
| 7,6%
| 7,6%
| 7,6%
|
M
| 5,5%
| 5,5%
| 5,5%
| 5,5% |
|
Mangan
|
0,05 mg
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 2,8%
| 2,8%
| 2,8%
| 2,8%
|
M
| 2,2%
| 2,2%
| 2,2%
| 2,2% |
|
|
|
Dane liczbowe na podstawie: [10] Wartości RDA i AI wyznaczone na podstawie danych Institute of Health[11] |
|
|
Wartość energetyczna
|
401 kJ (96 kcal) |
|
Białka
|
21 g
|
|
szczegółowe informacje |
|
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 46%
| 46%
| 46%
| 46%
|
M
| 38%
| 38%
| 38%
| 38% |
|
|
Węglowodany
|
0 g |
|
Tłuszcze
|
1,2 g |
|
szczegółowe informacje |
Kwasy tł. nasycone
|
0,28 g
|
|
Kwasy tł. nienasycone
|
|
|
Jednonienasycone
|
0,2 g
|
|
Wielonienasycone
|
0,31 g
|
|
omega-3
|
0,27 g
|
|
α-Linolenowy (ALA)
|
0,01 g
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 0,9%
| 0,9%
| 0,9%
| 0,9%
|
M
| 0,6%
| 0,6%
| 0,6%
| 0,6% |
|
omega-6
|
0,04 g
|
|
Linolowy (LA)
|
0,01 g
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 0,1%
| 0,1%
| 0,1%
| 0,1%
|
M
| 0,1%
| 0,1%
| 0,1%
| 0,1% |
|
|
Woda
|
75,8 g
|
|
szczegółowe informacje |
|
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 2,8%
| 2,8%
| 2,8%
| 2,8%
|
M
| 2,1%
| 2,1%
| 2,1%
| 2,1% |
|
|
|
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)
|
0,05 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 4,5%
| 4,5%
| 4,5%
| 4,5%
|
M
| 4,2%
| 4,2%
| 4,2%
| 4,2% |
|
Ryboflawina (B2)
|
0,06 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 5,5%
| 5,5%
| 5,5%
| 5,5%
|
M
| 4,6%
| 4,6%
| 4,6%
| 4,6% |
|
Niacyna (B3)
|
13,5 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 96%
| 96%
| 96%
| 96%
|
M
| 84%
| 84%
| 84%
| 84% |
|
Witamina B6
|
0,25 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 19%
| 19%
| 17%
| 17%
|
M
| 19%
| 19%
| 15%
| 15% |
|
Foliany
|
0,015 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 3,8%
| 3,8%
| 3,8%
| 3,8%
|
M
| 3,8%
| 3,8%
| 3,8%
| 3,8% |
|
Kobalamina (B12)
|
0,0021 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 88%
| 88%
| 88%
| 88%
|
M
| 88%
| 88%
| 88%
| 88% |
|
Witamina A
|
0,37 mg RAE
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 53%
| 53%
| 53%
| 53%
|
M
| 41%
| 41%
| 41%
| 41% |
|
Witamina D
|
0,0045 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 30%
| 30%
| 30%
| 23%
|
M
| 30%
| 30%
| 30%
| 23% |
|
Witamina E
|
1,2 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 8,0%
| 8,0%
| 8,0%
| 8,0%
|
M
| 8,0%
| 8,0%
| 8,0%
| 8,0% |
|
|
Makroelementy
|
|
Fosfor
|
170 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 24%
| 24%
| 24%
| 24%
|
M
| 24%
| 24%
| 24%
| 24% |
|
Wapń
|
13 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 1,3%
| 1,3%
| 1,1%
| 1,1%
|
M
| 1,3%
| 1,3%
| 1,3%
| 1,1% |
|
Magnez
|
43 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 14%
| 13%
| 13%
| 13%
|
M
| 11%
| 10%
| 10%
| 10% |
|
Potas
|
182 mg
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 3,9%
| 3,9%
| 3,9%
| 3,9%
|
M
| 3,9%
| 3,9%
| 3,9%
| 3,9% |
|
Sód
|
515 mg
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 34%
| 34%
| 40%
| 43%
|
M
| 34%
| 34%
| 40%
| 43% |
|
|
Mikroelementy
|
|
Jod
|
0,02 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 13%
| 13%
| 13%
| 13%
|
M
| 13%
| 13%
| 13%
| 13% |
|
Żelazo
|
1,4 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 7,8%
| 7,8%
| 18%
| 18%
|
M
| 18%
| 18%
| 18%
| 18% |
|
Miedź
|
0,04 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 4,4%
| 4,4%
| 4,4%
| 4,4%
|
M
| 4,4%
| 4,4%
| 4,4%
| 4,4% |
|
Cynk
|
0,88 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 11%
| 11%
| 11%
| 11%
|
M
| 8,0%
| 8,0%
| 8,0%
| 8,0% |
|
Mangan
|
0,02 mg
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 1,1%
| 1,1%
| 1,1%
| 1,1%
|
M
| 0,9%
| 0,9%
| 0,9%
| 0,9% |
|
|
|
Dane liczbowe na podstawie: [10] Wartości RDA i AI wyznaczone na podstawie danych Institute of Health[11] |
|