Uru nri na ihe oriri.
Tebụl na-egosi ọdịnaya nke nri (calorie, protein, abụba, carbohydrates, vitamin na mineral) kwa 100 grams akụkụ oriri.
| Nri | ibu | Norm ** | % nke ụkpụrụ na 100 g | % nke ụkpụrụ dị na 100 kcal | 100% nkịtị |
| Uru calorie | 160 kCal | 1684 kCal | 9.5% | 5.9% | 1053 g |
| Ndị na-edozi | 2 g | 76 g | 2.6% | 1.6% | 3800 g |
| Ụdị | 14.66 g | 56 g | 26.2% | 16.4% | 382 g |
| carbohydrates | 1.83 g | 219 g | 0.8% | 0.5% | 11967 g |
| Alimentary eriri | 6.7 g | 20 g | 33.5% | 20.9% | 299 g |
| mmiri | 73.23 g | 2273 g | 3.2% | 2% | 3104 g |
| Ash | 1.58 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 7 mg | 900 mg | 0.8% | 0.5% | 12857 g |
| mkpụrụ ọgwụ Carotene | 24 mg | ~ | |||
| beta carotenes | 0.062 mg | 5 mg | 1.2% | 0.8% | 8065 g |
| beta nke Cryptoxanthin | 28 mg | ~ | |||
| Lutein + Zeaxanthin | 271 mg | ~ | |||
| Vitamin B1, thiamine | 0.067 mg | 1.5 mg | 4.5% | 2.8% | 2239 g |
| Vitamin B2, riboflavin | 0.13 mg | 1.8 mg | 7.2% | 4.5% | 1385 g |
| Vitamin B4, choline | 14.2 mg | 500 mg | 2.8% | 1.8% | 3521 g |
| Vitamin B5, pantothenic | 1.389 mg | 5 mg | 27.8% | 17.4% | 360 g |
| Vitamin B6, pyridoxine | 0.257 mg | 2 mg | 12.9% | 8.1% | 778 g |
| Vitamin B9, enwere ite | 81 mg | 400 mg | 20.3% | 12.7% | 494 g |
| Vitamin C, ascorbic | 10 mg | 90 mg | 11.1% | 6.9% | 900 g |
| Vitamin E, mkpụrụ osisi tocopherol, TE | 2.07 mg | 15 mg | 13.8% | 8.6% | 725 g |
| beta tocopherol | 0.05 mg | ~ | |||
| Usoro Tocopherol | 0.33 mg | ~ | |||
| tocopherol | 0.02 mg | ~ | |||
| Vitamin K, phylloquinone | 21 mg | 120 mg | 17.5% | 10.9% | 571 g |
| Vitamin eyi, NO | 1.738 mg | 20 mg | 8.7% | 5.4% | 1151 g |
| Beta | 0.7 mg | ~ | |||
| macronutrients | |||||
| Potassium, K | 485 mg | 2500 mg | 19.4% | 12.1% | 515 g |
| Kalshịọn, Ca | 12 mg | 1000 mg | 1.2% | 0.8% | 8333 g |
| Magnesium, mg | 29 mg | 400 mg | 7.3% | 4.6% | 1379 g |
| Sodium, na | 7 mg | 1300 mg | 0.5% | 0.3% | 18571 g |
| Sọlfọ, S | 20 mg | 1000 mg | 2% | 1.3% | 5000 g |
| Akwukwo olu, P | 52 mg | 800 mg | 6.5% | 4.1% | 1538 g |
| Chọpụta Ihe | |||||
| ,Gwè, Fe | 0.55 mg | 18 mg | 3.1% | 1.9% | 3273 g |
| Manganese, Nnukwu | 0.142 mg | 2 mg | 7.1% | 4.4% | 1408 g |
| Ọla kọpa, Cu | 190 mg | 1000 mg | 19% | 11.9% | 526 g |
| Selenium, Ọ bụrụ | 0.4 mg | 55 mg | 0.7% | 0.4% | 13750 g |
| Fluorine, F | 7 mg | 4000 mg | 0.2% | 0.1% | 57143 g |
| Nwachukwu, Zn | 0.64 mg | 12 mg | 5.3% | 3.3% | 1875 g |
| Carbs pụrụ ịgbari | |||||
| Stachi na dextrins | 0.11 g | ~ | |||
| Mono na disaccharides (shuga) | 0.66 g | max 100 г | |||
| galactose | 0.1 g | ~ | |||
| Ọrịa glucose (dextrose) | 0.37 g | ~ | |||
| sucrose | 0.06 g | ~ | |||
| fructose | 0.12 g | ~ | |||
| Amino Acids dị mkpa | |||||
| Arginine* | 0.088 g | ~ | |||
| valine | 0.107 g | ~ | |||
| Histidine* | 0.049 g | ~ | |||
| Isoleucine | 0.084 g | ~ | |||
| leucine | 0.143 g | ~ | |||
| lysine | 0.132 g | ~ | |||
| methionine | 0.038 g | ~ | |||
| threonine | 0.073 g | ~ | |||
| tryptophan | 0.025 g | ~ | |||
| phenylalanine | 0.097 g | ~ | |||
| Amino acid nwere ike ịgbanwe | |||||
| alanine | 0.109 g | ~ | |||
| Aspartic acid | 0.236 g | ~ | |||
| glycine | 0.104 g | ~ | |||
| Glutamic acid | 0.287 g | ~ | |||
| proline | 0.098 g | ~ | |||
| serine | 0.114 g | ~ | |||
| tyrosin | 0.049 g | ~ | |||
| cysteine | 0.027 g | ~ | |||
| Sterol | |||||
| Campesterol | 5 mg | ~ | |||
| Stigmasterol | 2 mg | ~ | |||
| beta -sitosterol | 76 mg | ~ | |||
| Satọde fatty acids | |||||
| Satọde fatty acids | 2.126 g | max 18.7 г | |||
| 8: 0 Caprylic | 0.001 g | ~ | |||
| 16: 0 Palmitic | 2.075 g | ~ | |||
| 18: 0 Stearin | 0.049 g | ~ | |||
| Monounsaturated ọdụdụ asịd | 9.799 g | Nkeji 16.8 г | 58.3% | 36.4% | |
| 16:1 Palmitoleic | 0.698 g | ~ | |||
| 17: 1 Heptadecene | 0.01 g | ~ | |||
| 18:1 Olein (omega-9) | 9.066 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.025 g | ~ | |||
| Polyunsaturated ọdụdụ asịd | 1.816 g | si 11.2 ka 20.6 | 16.2% | 10.1% | |
| 18: 2 Linolecha | 1.674 g | ~ | |||
| 18: 3 Linolenic gbara | 0.125 g | ~ | |||
| 18: 3 Omega-3, mkpụrụedemede linolenic | 0.111 g | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.015 g | ~ | |||
| 20:3 Eicosatriene | 0.016 g | ~ | |||
| Omega-3 fatty acids | 0.111 g | si 0.9 ka 3.7 | 12.3% | 7.7% | |
| Omega-6 fatty acids | 1.705 g | si 4.7 ka 16.8 | 36.3% | 22.7% |
Uru ike dị 160 kcal.
- iko, sliced = 146 g (233.6 kCal)
- iko, cubes = 150 g (240 kCal)
- iko, kpochara = 230 g (368 kCal)
- , NS ruo Florida ma ọ bụ California = 201 гр (321.6 ККК)
Ube oyibo ọgaranya na vitamin na mineral ndị dị ka: vitamin B5 - 27,8%, vitamin B6 - 12,9%, vitamin B9 - 20,3%, vitamin C - 11,1%, vitamin E - 13,8%, vitamin K - 17,5%, potassium - 19,4%, ọla kọpa - 19%
- Vitamin B5 na-ekere òkè na protein, abụba, metabolism carbohydrate, metabolism cholesterol, njikọ nke ọtụtụ homonụ, haemoglobin, na-akwalite mmịba nke amino acid na shuga na eriri afọ, na-akwado ọrụ nke adrenal cortex. Enweghị pantothenic acid nwere ike ibute mmebi nke anụ ahụ na akpụkpọ anụ mucous.
- Vitamin B6 so na mmezi nke usoro ahụ ji alụso ọrịa ọgụ, mmechi na usoro mkpali na usoro ụjọ nke etiti, na ntughari nke amino acid, na metabolism nke tryptophan, lipids na acids nucleic, na-enye aka na nhazi nke erythrocytes, mmezi nke ọkwa nkịtị. nke homocysteine n'ime ọbara. Enweghi oke nri nke vitamin B6 na-esonyere na mbelata agụụ, mmebi nke ọnọdụ akpụkpọ ahụ, mmepe nke homocysteinemia, anaemia.
- Vitamin B6 dị ka coenzyme, ha na-ekere òkè na metabolism nke nucleic acid na amino acid. Ọfụfụ ụfụfụ na - eduga n’adighi ike njikọ nke acid nucleic na protein, nke na - ebute mgbochi nke uto sel na nkewa, ọkachasị na anụ ahụ na - abawanye ngwa ngwa: ụmị ọkpụkpụ, eriri afọ epithelium, wdg. erighị ihe na-edozi ahụ, nsogbu na-adịghị mma nke congenital na nsogbu mmepe nke nwa ahụ. Egosiputa nmekorita siri ike n’etiti ogo na homocysteine na onodu nke oria obi.
- vitamin C na-ekere òkè na mmeghachi omume redox, ịrụ ọrụ nke usoro ahụ ji alụso ọrịa ọgụ, na-akwalite nsị nke ígwè. Enweghi ike na-eduga ngbanyụ na ọbara ọgbụgba, imi imi n'ihi ụba permeability na fragility nke ọbara ọbara.
- vitamin E nwere antioxidant Njirimara, dị mkpa maka ịrụ ọrụ nke gonads, akwara obi, bụ a eluigwe na ala stabilizer nke cell membranes. Na ụkọ vitamin E, a na-ahụ hemolysis nke erythrocytes na nsogbu nhụjuanya.
- Vitamin K na-edozi mkpụkọ ọbara. Enweghi vitamin K na-eduga na mmụba nke oge mkpụkọ ọbara, ihe dị ala nke prothrombin na ọbara.
- potassium bụ ihe dị mkpa ion intracellular nke na-ekere òkè na nhazi nke mmiri, acid na electrolyte balance, na-ekere òkè na usoro nke mkpali akwara, ụkpụrụ nrụgide.
- ọla kọpa bụ akụkụ nke enzymes na ọrụ redox ma na-etinye aka na metabolism metabolism, na-akpali absorption nke protein na carbohydrates. Soro na usoro nke inye anụ ahụ nke anụ ahụ oxygen. E gosiputara erughi ihe site na nsogbu di iche na usoro obi na okpukpo, mmepe nke ihe jikotara dysplasia.
Tags: ọdịnaya kalori 160 kcal, ihe mejupụtara kemịkalụ, uru nri, vitamin, mineral, ka ube oyibo si baa uru, kalori, nri, ihe bara uru nke avocado