mboga za majani
Mboga za majani ni majani ya mimea yanayoliwa. Zina kalori 23 kwa 100g na hujulikana kwa vitamini K; huliwa mbichi au kupikwa.
Kuhusu
Mboga za majani ni kundi pana la majani ya mimea yanayoliwa kama vile spinachi, kale, lettuce na chard. Kwa kawaida huwa na ladha nyepesi hadi chungu kidogo, na yanaweza kuwa makorokoro au laini kulingana na aina. Mara nyingi huliwa mbichi kwenye saladi au hupikwa kwa kukaangwa kwa mafuta kidogo, kwenye supu na kama mboga za pembeni.
Taarifa za Lishe
Kwa 100g
% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000
Kalori
23 kcal
1% DV
Jumla ya Mafuta
0.4g
1% DV
Vitamini D0.1g
Thiamini (B1)0.2g
Jumla ya Wanga
3.6g
1% DV
Folate (B9)2.2g
Vitamini B120.8g
Biotini (B7)0.6g
Protini
2.9g
6% DV
Protini ya mimea2.9g
Vitamini & Madini
Vitamini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kolini | 19.3mg | 4% | |
| Vitamini A | 469.0mcg | 52% | |
| Thiamini (B1) | 0.1mg | 7% | |
| Riboflavini (B2) | 0.2mg | 12% | |
| Niasini (B3) | 0.7mg | 4% | |
| Asidi ya Pantotheniki (B5) | 0.1mg | 2% | |
| Vitamini B6 | 0.2mg | 12% | |
| Folate (B9) | 194.0mcg | 49% | |
| Vitamini C | 28.1mg | 31% | |
| Vitamini E | 2.0mg | 13% | |
| Vitamini K | 482.9mcg | 402% |
Madini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kalsiamu | 99.0mg | 10% | |
| Shaba | 100.0mcg | 11% | |
| Madini Chuma | 2.7mg | 15% | |
| Magnesiamu | 79.0mg | 19% | |
| Fosforasi | 49.0mg | 7% | |
| Potasiamu | 558.0mg | 12% | |
| Seleniamu | 0.9mcg | 2% | |
| Sodiamu | 79.0mg | 3% | |
| Zinki | 0.5mg | 5% |
Mapishi yenye mboga za majani (6)
Sandwichi ya wazi ya rye yenye hamu, jibini, tango na mboga za majani
332 kcal
Bakuli la saladi ya hummus ya njegere na parachichi, mboga mbichi na mbegu
635 kcal
Salmon salad sandwich on whole grain bread with leafy greens
540 kcal
Kamba wa Mvuke na Tambi za Kioo na Mboga za Majani
255 kcal
Kifua cha kuku cha kuchoma na viazi vitamu vya kuoka, jibini la cottage, tango na mboga za majani
510 kcal
Bakuli la saladi la kuku, viazi vitamu na jibini la cottage
520 kcal