viazi vitamu
Viazi vitamu vina kalori 86 kwa 100g na vina vitamini A nyingi, hivyo hufaa kwa side dish nzito na viazi vya kupondwa.
Kuhusu
Viazi vitamu ni mboga ya mizizi yenye wanga na utamu wa asili, yenye nyama ya ndani ya rangi ya machungwa, nyeupe au zambarau. Mara nyingi huokwa, huchomwa, hupondwa, au hutumiwa kwenye supu, casserole na dessert.
Taarifa za Lishe
Kwa 100g
% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000
Kalori
86 kcal
4% DV
Jumla ya Mafuta
0.1g
0% DV
Jumla ya Wanga
20.1g
7% DV
Folate (B9)3.0g
Vitamini B124.2g
Biotini (B7)12.9g
Protini
1.6g
3% DV
Protini ya mimea1.6g
Vitamini & Madini
Vitamini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kolini | 12.3mg | 2% | |
| Vitamini A | 709.0mcg | 79% | |
| Thiamini (B1) | 0.1mg | 7% | |
| Riboflavini (B2) | 0.1mg | 5% | |
| Niasini (B3) | 0.6mg | 3% | |
| Asidi ya Pantotheniki (B5) | 0.8mg | 16% | |
| Vitamini B6 | 0.2mg | 12% | |
| Folate (B9) | 11.0mcg | 3% | |
| Vitamini C | 2.4mg | 3% | |
| Vitamini E | 0.3mg | 2% | |
| Vitamini K | 1.8mcg | 2% |
Madini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kalsiamu | 30.0mg | 3% | |
| Shaba | 151.0mcg | 17% | |
| Madini Chuma | 0.6mg | 3% | |
| Magnesiamu | 25.0mg | 6% | |
| Fosforasi | 47.0mg | 7% | |
| Potasiamu | 337.0mg | 7% | |
| Seleniamu | 0.6mcg | 1% | |
| Sodiamu | 55.0mg | 2% | |
| Zinki | 0.3mg | 3% |
Mapishi yenye viazi vitamu (70)
Vipande vya viazi vitamu vya kuokwa na mafuta na chumvi ya flakes
205 kcal
Kuku wa kuoka na viazi vitamu vilivyopondwa na brokoli ya mvuke
760 kcal
Cheeseburger kwenye mkate wa ufuta na viazi vitamu vya kukaanga
650 kcal
Kifua cha kuku cha kuchoma na maharagwe mabichi, Brussels sprout na viazi vitamu vya kuoka
455 kcal
Ndizi na viazi vitamu vya kuoka
291 kcal
Kifua cha kuku kilichochomwa na viazi vitamu vya kuoka na mayonesi ya mimea
1025 kcal
Kuku wa kuchoma na maharagwe mabichi ya kuoka, Brussels sprouts na viazi vitamu
470 kcal
Kuku wa Kuchoma na Viazi Vitamu na Koliflawa
341 kcal
Kuku wa kuchoma na viazi vitamu vya Kijapani na cauliflower
360 kcal
Greek yogurt dinner bowl with edamame, roasted sweet potato, pumpkin seeds, and orange segments
495 kcal
Lentil quinoa dinner bowl with roasted sweet potato, kale, and tahini
510 kcal
Greek yogurt chicken bowl with sweet potato and broccoli
515 kcal
Roast chicken dinner with sweet potato, sautéed kale, and mushrooms
575 kcal
Chicken Lentil Sweet Potato Lunch Bowl
610 kcal
Bakuli la quinoa lenye viazi vitamu vya kuoka, parachichi, edamame, kabichi nyekundu, pilipili hoho nyekundu, hummus na limau
760 kcal
Beef and bean chili with tomato and baked sweet potato
610 kcal
Turkey and hummus wrap with kale and roasted sweet potato
520 kcal
Greek yogurt bowl with baked sweet potato, chickpeas, and pumpkin seeds
510 kcal
Vegetable frittata with mushrooms, spinach, and feta plus baked sweet potato
470 kcal
Grilled chicken bowl with black beans, sweet potato, and pumpkin seeds
610 kcal
Spinach mushroom omelet with baked sweet potato and side salad
510 kcal
Mushroom omelet with spinach, side salad, and baked sweet potato
510 kcal
Lentil and spinach tomato stew with baked sweet potato
540 kcal
Baked salmon with roasted sweet potato and sautéed spinach
620 kcal
Turkey, roasted sweet potato, and pumpkin seed grain bowl
590 kcal
Salmon and roasted sweet potato spinach salad
610 kcal
Turkey avocado sweet potato lunch plate
510 kcal
Turkey avocado sweet potato plate
610 kcal
Kondoo wa kukaangwa na purée ya viazi vitamu, mchicha ulionyauka, mtindi na lozi
620 kcal
Lentil and chickpea grain bowl with roasted sweet potato and tahini
680 kcal
Black bean sweet potato lunch bowl
520 kcal
Baked salmon quinoa lunch bowl with spinach, roasted sweet potato, and pumpkin seeds
640 kcal
Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds
610 kcal
Black Bean and Sweet Potato Chili with Tomato and Red Pepper
430 kcal
Fortified soy yogurt and nutritional yeast baked sweet potato dinner with black beans and spinach
480 kcal
Baked sweet potato with black beans, tahini-lemon drizzle, and pumpkin seeds
540 kcal
White Bean, Sweet Potato, and Tomato Skillet with Pumpkin Seeds
540 kcal
Chickpea and Sweet Potato Curry with Kale
540 kcal
Baked sweet potato with black beans, salsa, avocado, and nutritional yeast
470 kcal
Baked sweet potato with black beans, steamed collards, and fortified soy yogurt sauce
510 kcal
Chickpea spinach sweet potato salad with tahini lemon dressing
495 kcal
Baked salmon with roasted sweet potato and steamed broccoli
540 kcal
Tempeh Quinoa Bowl with Roasted Sweet Potato and Pumpkin Seeds
560 kcal
Tempeh sweet potato and Brussels sprouts sheet-pan dinner with fortified nutritional yeast
540 kcal
Tempeh quinoa dinner bowl with kale, pumpkin seeds, and roasted sweet potato
610 kcal
Tempeh quinoa dinner bowl with broccoli, sweet potato, pumpkin seeds, and tahini
710 kcal
Black Bean Sweet Potato Chili
460 kcal
Lentil and spinach curry with baked sweet potato
510 kcal
Chicken broccoli sweet potato lunch bowl
575 kcal
Beef and roasted sweet potato spinach salad
520 kcal
Soft-boiled eggs with roasted sweet potato and red bell pepper
315 kcal
Bean and sweet potato power bowl with salsa
610 kcal
Lentil and sweet potato curry with kale
560 kcal
Salmon with roasted sweet potato and broccoli
560 kcal
Beef and sweet potato power plate with broccoli
640 kcal
Grilled chicken quinoa bowl with spinach, roasted sweet potato, and bell peppers
620 kcal
Salmon and sweet potato lunch plate with broccoli
540 kcal
Turkey and sweet potato wrap with kale and yogurt sauce
510 kcal
Bakuli la Mavuno lenye Kuku wa Kuchomwa, Samaki wa Salmon, Dengu na Mizizi Iliyooka
1250 kcal
Gratini ya Kuku yenye Jibini, Viazi Vitamu na Viazi
980 kcal
Bakuli la viazi vitamu vya kuoka, uyoga na mchicha lenye relish ya nyanya na beri
420 kcal
Grilled salmon quinoa bowl with spinach and roasted sweet potato
620 kcal
Baked salmon with roasted sweet potato and broccoli
620 kcal
Chicken breast with sweet potato and broccoli
540 kcal
Baked sweet potato with cottage cheese
310 kcal
Grilled salmon with roasted sweet potato and steamed broccoli
620 kcal
Tempura ya mboga mchanganyiko yenye ganda la tempura la kukrunchi
420 kcal
Kifua cha kuku cha kuchoma na viazi vitamu vya kuoka, jibini la cottage, tango na mboga za majani
510 kcal
Samaki wa salmoni na viazi vitamu vya kuoka na krimu ya ndizi na parachichi
620 kcal
Bakuli la saladi la kuku, viazi vitamu na jibini la cottage
520 kcal