beetroot
Beetroot ni mboga ya mizizi tamu yenye kalori 43 kwa 100g na Vitamini B9, muhimu kwa ulaji wa folate.
Kuhusu
Beetroot ni mboga ya mizizi tamu yenye ladha ya udongo na rangi nyekundu-zambarau iliyokolea. Mara nyingi huliwa ikiwa imeokwa, imechemshwa, imechachushwa kwa siki, au imekwaruzwa mbichi kwenye saladi. Pia hutumiwa kutengeneza juisi na kama rangi ya asili ya vyakula.
Taarifa za Lishe
Kwa 100g
% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000
Kalori
43 kcal
2% DV
Jumla ya Mafuta
0.2g
0% DV
Thiamini (B1)0.1g
Jumla ya Wanga
9.6g
3% DV
Folate (B9)2.8g
Vitamini B126.8g
Protini
1.6g
3% DV
Protini ya mimea1.6g
Vitamini & Madini
Vitamini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kolini | 6.0mg | 1% | |
| Vitamini A | 2.0mcg | 0% | |
| Thiamini (B1) | 0.0mg | 3% | |
| Riboflavini (B2) | 0.0mg | 3% | |
| Niasini (B3) | 0.3mg | 2% | |
| Asidi ya Pantotheniki (B5) | 0.2mg | 3% | |
| Vitamini B6 | 0.1mg | 4% | |
| Folate (B9) | 109.0mcg | 27% | |
| Vitamini C | 4.9mg | 5% | |
| Vitamini E | 0.0mg | 0% | |
| Vitamini K | 0.2mcg | 0% |
Madini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kalsiamu | 16.0mg | 2% | |
| Shaba | 75.0mcg | 8% | |
| Madini Chuma | 0.8mg | 4% | |
| Magnesiamu | 23.0mg | 5% | |
| Fosforasi | 40.0mg | 6% | |
| Potasiamu | 325.0mg | 7% | |
| Seleniamu | 0.7mcg | 1% | |
| Sodiamu | 78.0mg | 3% | |
| Zinki | 0.3mg | 3% |
Mapishi yenye beetroot (4)
Mlo wa Kihindi wenye chapati, kari ya beetroot, sabzi ya viazi, vipande vya embe na achari ya pilipili ya kijani
1015 kcal
Samaki wa salmon wa kuchoma na viazi vya oveni, uyoga wa kukaangwa na saladi ya majani mchanganyiko
792 kcal
Sandwichi ya wazi ya Kiswidi yenye mipira ya nyama na beetroot
320 kcal
Spinach and mushroom omelet with roasted beetroot and feta
430 kcal