jira
Jira ni kiungo chenye ladha ya joto na ya udongo kinachotumika kwenye kari na chili. Kina kalori 375 kwa 100g na hutoa Vitamini A.
Kuhusu
Jira ni kiungo chenye ladha ya joto, ya udongo na uchungu kidogo, chenye harufu ya kipekee ya kokwa. Hutumika sana kwenye kari, chili, supu, mchuzi mzito, mchanganyiko wa viungo na mboga zilizookwa.
Taarifa za Lishe
Kwa 100g
% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000
Kalori
375 kcal
19% DV
Jumla ya Mafuta
22.3g
34% DV
Vitamini D1.5g
Vitamini K14.0g
Thiamini (B1)3.3g
Jumla ya Wanga
44.2g
15% DV
Folate (B9)10.5g
Vitamini B122.3g
Biotini (B7)31.4g
Protini
17.8g
36% DV
Protini ya mimea17.8g
Vitamini & Madini
Vitamini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kolini | 24.7mg | 4% | |
| Vitamini A | 64.0mcg | 7% | |
| Thiamini (B1) | 0.6mg | 52% | |
| Riboflavini (B2) | 0.3mg | 25% | |
| Niasini (B3) | 4.6mg | 29% | |
| Asidi ya Pantotheniki (B5) | 0.5mg | 11% | |
| Vitamini B6 | 0.4mg | 26% | |
| Folate (B9) | 10.0mcg | 3% | |
| Vitamini C | 7.7mg | 9% | |
| Vitamini E | 3.3mg | 22% | |
| Vitamini K | 5.4mcg | 5% |
Madini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kalsiamu | 931.0mg | 93% | |
| Madini Chuma | 66.4mg | 369% | |
| Magnesiamu | 366.0mg | 87% | |
| Fosforasi | 499.0mg | 71% | |
| Potasiamu | 1788.0mg | 38% | |
| Seleniamu | 5.2mcg | 9% | |
| Sodiamu | 168.0mg | 7% | |
| Zinki | 4.8mg | 44% |
Mapishi yenye jira (12)
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Aloo paratha na raita ya kitunguu na achari
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Turkey and white bean chili with bell peppers
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Black Bean and Sweet Potato Chili with Tomato and Red Pepper
430 kcal
Baked sweet potato with black beans, steamed collards, and fortified soy yogurt sauce
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Black Bean Sweet Potato Chili
460 kcal
Lentil and spinach curry with baked sweet potato
510 kcal
Chicken, chickpea, and red bell pepper skillet
520 kcal
Mchuzi wa njegere, mchicha na nyanya
390 kcal
Bakuli la Joto la Njegere na Mchicha lenye Kitunguu Saumu, Paprika na Bizari
405 kcal
Wali wa basmati na patties za nyama ya ng'ombe zenye viungo, tango na mafuta ya limau
760 kcal