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 | 114 kCal | 1684 kCal | 6.8% | 6% | 1477 g |
Ndị na-edozi | 18.86 g | 76 g | 24.8% | 21.8% | 403 g |
Ụdị | 3.69 g | 56 g | 6.6% | 5.8% | 1518 g |
mmiri | 75.66 g | 2273 g | 3.3% | 2.9% | 3004 g |
Ash | 1.52 g | ~ | |||
vitamin | |||||
Vitamin A, RE | 30 mg | 900 mg | 3.3% | 2.9% | 3000 g |
Retinol | 0.03 mg | ~ | |||
Vitamin B1, thiamine | 0.075 mg | 1.5 mg | 5% | 4.4% | 2000 g |
Vitamin B2, riboflavin | 0.074 mg | 1.8 mg | 4.1% | 3.6% | 2432 g |
Vitamin B5, pantothenic | 0.75 mg | 5 mg | 15% | 13.2% | 667 g |
Vitamin B6, pyridoxine | 0.12 mg | 2 mg | 6% | 5.3% | 1667 g |
Vitamin B9, enwere ite | 15 mg | 400 mg | 3.8% | 3.3% | 2667 g |
Vitamin B12, cobalamin | 2 mg | 3 mg | 66.7% | 58.5% | 150 g |
Vitamin C, ascorbic | 2 mg | 90 mg | 2.2% | 1.9% | 4500 g |
Vitamin eyi, NO | 1.25 mg | 20 mg | 6.3% | 5.5% | 1600 g |
macronutrients | |||||
Potassium, K | 356 mg | 2500 mg | 14.2% | 12.5% | 702 g |
Kalshịọn, Ca | 80 mg | 1000 mg | 8% | 7% | 1250 g |
Magnesium, mg | 30 mg | 400 mg | 7.5% | 6.6% | 1333 g |
Sodium, na | 70 mg | 1300 mg | 5.4% | 4.7% | 1857 g |
Sọlfọ, S | 188.6 mg | 1000 mg | 18.9% | 16.6% | 530 g |
Akwukwo olu, P | 200 mg | 800 mg | 25% | 21.9% | 400 g |
Chọpụta Ihe | |||||
,Gwè, Fe | 1.49 mg | 18 mg | 8.3% | 7.3% | 1208 g |
Manganese, Nnukwu | 0.889 mg | 2 mg | 44.5% | 39% | 225 g |
Ọla kọpa, Cu | 93 mg | 1000 mg | 9.3% | 8.2% | 1075 g |
Selenium, Ọ bụrụ | 12.6 mg | 55 mg | 22.9% | 20.1% | 437 g |
Nwachukwu, Zn | 0.65 mg | 12 mg | 5.4% | 4.7% | 1846 g |
Amino Acids dị mkpa | |||||
Arginine* | 1.128 g | ~ | |||
valine | 0.971 g | ~ | |||
Histidine* | 0.555 g | ~ | |||
Isoleucine | 0.869 g | ~ | |||
leucine | 1.533 g | ~ | |||
lysine | 1.732 g | ~ | |||
methionine | 0.558 g | ~ | |||
threonine | 0.827 g | ~ | |||
tryptophan | 0.211 g | ~ | |||
phenylalanine | 0.736 g | ~ | |||
Amino acid nwere ike ịgbanwe | |||||
alanine | 1.14 g | ~ | |||
Aspartic acid | 1.931 g | ~ | |||
glycine | 0.905 g | ~ | |||
Glutamic acid | 2.815 g | ~ | |||
proline | 0.667 g | ~ | |||
serine | 0.769 g | ~ | |||
tyrosin | 0.637 g | ~ | |||
cysteine | 0.202 g | ~ | |||
Sterol | |||||
cholesterol | 68 mg | ihe ruru 300 mg | |||
Satọde fatty acids | |||||
Satọde fatty acids | 0.78 g | max 18.7 г | |||
14:0 Myristic | 0.087 g | ~ | |||
16: 0 Palmitic | 0.593 g | ~ | |||
18: 0 Stearin | 0.1 g | ~ | |||
Monounsaturated ọdụdụ asịd | 1.431 g | Nkeji 16.8 г | 8.5% | 7.5% | |
16:1 Palmitoleic | 0.382 g | ~ | |||
18:1 Olein (omega-9) | 0.991 g | ~ | |||
20:1 Gadoleic (omega-9) | 0.057 g | ~ | |||
Polyunsaturated ọdụdụ asịd | 1.062 g | si 11.2 ka 20.6 | 9.5% | 8.3% | |
18: 2 Linolecha | 0.087 g | ~ | |||
18: 3 Linolenic gbara | 0.111 g | ~ | |||
18: 4 Omega-3 Styoride | 0.039 g | ~ | |||
20:4 Arachidonic | 0.144 g | ~ | |||
20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.238 g | ~ | |||
Omega-3 fatty acids | 0.829 g | si 0.9 ka 3.7 | 92.1% | 80.8% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.084 g | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.357 g | ~ | |||
Omega-6 fatty acids | 0.231 g | si 4.7 ka 16.8 | 4.9% | 4.3% |
Uru ike dị 114 kcal.
- 3 oz = 85 g (96.9 kCal)
- fillet = 79 g (90.1 kcal)
Perch mmiri dị ọhụrụ, ụdị niile, nke raw bara ụba na vitamin na mineral dị ka: vitamin B5 - 15%, vitamin B12 - 66,7%, potassium - 14,2%, phosphorus - 25%, manganese - 44,5%, selenium - 22,9%
- 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 B12 na-ekere òkè dị mkpa na metabolism na ntụgharị nke amino acid. Folate na vitamin B12 nwere vitamin nwere njikọta ma na-etinyekwa aka na nhazi ọbara. Enweghị vitamin B12 na-eduga na mmepe nke erughị eru ma ọ bụ nke abụọ, yana anaemia, leukopenia, thrombocytopenia.
- 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.
- site na-ekere òkè n'ọtụtụ usoro nchịkwa, gụnyere ike metabolism, na-achịkwa acid-base balance, bụ akụkụ nke phospholipids, nucleotides na nucleic acids, dị mkpa maka ịnweta nke ọkpụkpụ na ezé. Erughi oke na - ebute anorexia, anaemia, rickets.
- manganese na-ekere òkè na nguzobe nke ọkpụkpụ na njikọta njikọta, bụ akụkụ nke enzyme nke metụtara metabolism nke amino acid, carbohydrates, catecholamines; dị mkpa maka njikọ nke cholesterol na nucleotides. Enweghi oke nri na-esochi nwayọ na uto, ọgba aghara na usoro ịmụ nwa, mmụba nke anụ ahụ ọkpụkpụ, nsogbu nke carbohydrate na metabolism lipid.
- selenium - ihe dị mkpa nke usoro nchekwa antioxidant nke ahụ mmadụ, nwere mmetụta immunomodulatory, na-esonye na nhazi nke ọrụ nke homonụ thyroid. Erughị eru na-eduga na ọrịa Kashin-Beck (ọrịa ogbu na nkwonkwo nke nwere ọtụtụ nrụrụ nke nkwonkwo, spain na nsọtụ), ọrịa Keshan (endemic myocardiopathy), butere thrombastenia
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