|
Wartość energetyczna
|
705 kJ (168 kcal) |
|
Białka
|
20,6 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
|
9,6 g |
|
szczegółowe informacje |
Kwasy tł. nasycone
|
2,6 g
|
|
Kwasy tł. nienasycone
|
|
|
Jednonienasycone
|
2,5 g
|
|
Wielonienasycone
|
1,6 g
|
|
omega-3
|
1,4 g
|
|
α-Linolenowy (ALA)
|
0,1 g
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 9,1%
| 9,1%
| 9,1%
| 9,1%
|
M
| 6,3%
| 6,3%
| 6,3%
| 6,3% |
|
omega-6
|
0,2 g
|
|
Linolowy (LA)
|
0,1 g
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 0,8%
| 0,8%
| 0,9%
| 0,9%
|
M
| 0,6%
| 0,6%
| 0,7%
| 0,7% |
|
|
Woda
|
68,2 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)
|
0,02 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 1,8%
| 1,8%
| 1,8%
| 1,8%
|
M
| 1,7%
| 1,7%
| 1,7%
| 1,7% |
|
Ryboflawina (B2)
|
0,22 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 20%
| 20%
| 20%
| 20%
|
M
| 17%
| 17%
| 17%
| 17% |
|
Niacyna (B3)
|
6,7 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 48%
| 48%
| 48%
| 48%
|
M
| 42%
| 42%
| 42%
| 42% |
|
Witamina B6
|
0,39 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 30%
| 30%
| 26%
| 26%
|
M
| 30%
| 30%
| 23%
| 23% |
|
Foliany
|
0,005 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 1,3%
| 1,3%
| 1,3%
| 1,3%
|
M
| 1,3%
| 1,3%
| 1,3%
| 1,3% |
|
Kobalamina (B12)
|
0,011 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 458%
| 458%
| 458%
| 458%
|
M
| 458%
| 458%
| 458%
| 458% |
|
Witamina A
|
0,02 mg RAE
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 2,9%
| 2,9%
| 2,9%
| 2,9%
|
M
| 2,2%
| 2,2%
| 2,2%
| 2,2% |
|
Witamina D
|
0,011 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 73%
| 73%
| 73%
| 55%
|
M
| 73%
| 73%
| 73%
| 55% |
|
Witamina E
|
0,29 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 1,9%
| 1,9%
| 1,9%
| 1,9%
|
M
| 1,9%
| 1,9%
| 1,9%
| 1,9% |
|
|
Makroelementy
|
|
Fosfor
|
270 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 39%
| 39%
| 39%
| 39%
|
M
| 39%
| 39%
| 39%
| 39% |
|
Wapń
|
84 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 8,4%
| 8,4%
| 7,0%
| 7,0%
|
M
| 8,4%
| 8,4%
| 8,4%
| 7,0% |
|
Magnez
|
31 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 10%
| 9,7%
| 9,7%
| 9,7%
|
M
| 7,8%
| 7,4%
| 7,4%
| 7,4% |
|
Potas
|
360 mg
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 7,7%
| 7,7%
| 7,7%
| 7,7%
|
M
| 7,7%
| 7,7%
| 7,7%
| 7,7% |
|
Sód
|
120 mg
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 8,0%
| 8,0%
| 9,2%
| 10%
|
M
| 8,0%
| 8,0%
| 9,2%
| 10% |
|
|
Mikroelementy
|
Jod
|
0,032 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 21%
| 21%
| 21%
| 21%
|
M
| 21%
| 21%
| 21%
| 21% |
|
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
|
0,12 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 13%
| 13%
| 13%
| 13%
|
M
| 13%
| 13%
| 13%
| 13% |
|
Cynk
|
1 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 13%
| 13%
| 13%
| 13%
|
M
| 9,1%
| 9,1%
| 9,1%
| 9,1% |
|
Mangan
|
0,06 mg
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 3,3%
| 3,3%
| 3,3%
| 3,3%
|
M
| 2,6%
| 2,6%
| 2,6%
| 2,6% |
|
|
|
Dane liczbowe na podstawie: [7] Wartości RDA i AI wyznaczone na podstawie danych Institute of Health[8] |
|
|
Wartość energetyczna
|
924 kJ (221 kcal) |
|
Białka
|
24,1 g
|
|
szczegółowe informacje |
|
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 52%
| 52%
| 52%
| 52%
|
M
| 43%
| 43%
| 43%
| 43% |
|
|
Węglowodany
|
0,0 g |
|
Tłuszcze
|
13,9 g |
|
szczegółowe informacje |
Kwasy tł. nasycone
|
2,22 g
|
|
Kwasy tł. nienasycone
|
|
|
Jednonienasycone
|
5,8 g
|
|
Wielonienasycone
|
4,02 g
|
|
omega-3
|
2,82 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
|
1,2 g
|
|
Linolowy (LA)
|
0,3 g
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 2,5%
| 2,5%
| 2,7%
| 2,7%
|
M
| 1,8%
| 1,8%
| 2,1%
| 2,1% |
|
|
Woda
|
58,4 g
|
|
szczegółowe informacje |
|
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 2,2%
| 2,2%
| 2,2%
| 2,2%
|
M
| 1,6%
| 1,6%
| 1,6%
| 1,6% |
|
|
|
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)
|
0,04 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 3,6%
| 3,6%
| 3,6%
| 3,6%
|
M
| 3,3%
| 3,3%
| 3,3%
| 3,3% |
|
Ryboflawina (B2)
|
0,3 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 27%
| 27%
| 27%
| 27%
|
M
| 23%
| 23%
| 23%
| 23% |
|
Niacyna (B3)
|
6,5 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 46%
| 46%
| 46%
| 46%
|
M
| 41%
| 41%
| 41%
| 41% |
|
Witamina B6
|
0,22 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 17%
| 17%
| 15%
| 15%
|
M
| 17%
| 17%
| 13%
| 13% |
|
Foliany
|
0,008 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 2,0%
| 2,0%
| 2,0%
| 2,0%
|
M
| 2,0%
| 2,0%
| 2,0%
| 2,0% |
|
Kobalamina (B12)
|
0,015 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 625%
| 625%
| 625%
| 625%
|
M
| 625%
| 625%
| 625%
| 625% |
|
Witamina A
|
0,049 mg RAE
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 7,0%
| 7,0%
| 7,0%
| 7,0%
|
M
| 5,4%
| 5,4%
| 5,4%
| 5,4% |
|
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
|
2,7 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 18%
| 18%
| 18%
| 18%
|
M
| 18%
| 18%
| 18%
| 18% |
|
|
Makroelementy
|
|
Fosfor
|
430 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 61%
| 61%
| 61%
| 61%
|
M
| 61%
| 61%
| 61%
| 61% |
|
Wapń
|
330 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 33%
| 33%
| 28%
| 28%
|
M
| 33%
| 33%
| 33%
| 28% |
|
Magnez
|
46 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 15%
| 14%
| 14%
| 14%
|
M
| 12%
| 11%
| 11%
| 11% |
|
Potas
|
388 mg
|
AI
| 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% |
|
Sód
|
366 mg
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 24%
| 24%
| 28%
| 31%
|
M
| 24%
| 24%
| 28%
| 31% |
|
|
Mikroelementy
|
Jod
|
0,025 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 17%
| 17%
| 17%
| 17%
|
M
| 17%
| 17%
| 17%
| 17% |
|
Żelazo
|
2,7 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 15%
| 15%
| 34%
| 34%
|
M
| 34%
| 34%
| 34%
| 34% |
|
Miedź
|
0,11 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 12%
| 12%
| 12%
| 12%
|
M
| 12%
| 12%
| 12%
| 12% |
|
Cynk
|
2,2 mg
|
RDA
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 28%
| 28%
| 28%
| 28%
|
M
| 20%
| 20%
| 20%
| 20% |
|
Mangan
|
0,09 mg
|
AI
| 19–30
| 31–50
| 51–70
| 70+
|
---|
K
| 5,0%
| 5,0%
| 5,0%
| 5,0%
|
M
| 3,9%
| 3,9%
| 3,9%
| 3,9% |
|
|
|
Dane liczbowe na podstawie: [7] Wartości RDA i AI wyznaczone na podstawie danych Institute of Health[8] |
|