manjano
Manjano ni kiungo chenye kalori 312 kwa 100g na hujulikana kwa vitamini K. Tumia kwenye kari, wali na maziwa ya dhahabu.
Kuhusu
Manjano ni kiungo cha rangi ya njano-machungwa kinachotengenezwa kutoka kwenye rizomu iliyokaushwa ya mmea wa Curcuma longa. Kina ladha ya joto, ya udongo na uchungu kidogo, na hutumiwa sana kwenye kari, vyakula vya wali, supu, michuzi na mchanganyiko wa viungo.
Taarifa za Lishe
Kwa 100g
% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000
Kalori
312 kcal
16% DV
Jumla ya Mafuta
3.3g
5% DV
Vitamini D1.8g
Vitamini K0.5g
Thiamini (B1)0.8g
Jumla ya Wanga
67.1g
22% DV
Folate (B9)22.7g
Vitamini B123.2g
Biotini (B7)53.0g
Protini
9.7g
19% DV
Protini ya mimea9.7g
Vitamini & Madini
Vitamini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kolini | 49.2mg | 9% | |
| Thiamini (B1) | 0.1mg | 5% | |
| Riboflavini (B2) | 0.1mg | 12% | |
| Niasini (B3) | 1.4mg | 8% | |
| Asidi ya Pantotheniki (B5) | 0.5mg | 11% | |
| Vitamini B6 | 0.1mg | 6% | |
| Folate (B9) | 20.0mcg | 5% | |
| Vitamini C | 0.7mg | 1% | |
| Vitamini E | 4.4mg | 30% | |
| Vitamini K | 13.4mcg | 11% |
Madini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kalsiamu | 168.0mg | 17% | |
| Shaba | 1300.0mcg | 144% | |
| Madini Chuma | 55.0mg | 306% | |
| Magnesiamu | 208.0mg | 50% | |
| Fosforasi | 299.0mg | 43% | |
| Potasiamu | 2080.0mg | 44% | |
| Seleniamu | 6.2mcg | 11% | |
| Sodiamu | 27.0mg | 1% | |
| Zinki | 4.5mg | 41% |
Mapishi yenye manjano (11)
Kuku wa kusagwa juu ya wali wa manjano
470 kcal
Wali wa basmati wa manjano na samaki wa kukaanga wa mkate, soseji na ketchup
915 kcal
Wali wa basmati wa njano na soseji ya hot dog iliyokaangwa
610 kcal
Mlo wa Kihindi wenye chapati, kari ya beetroot, sabzi ya viazi, vipande vya embe na achari ya pilipili ya kijani
1015 kcal
Wali mweupe na mchuzi wa viazi
295 kcal
Mchuzi wa Kuku wa Kimoroko na Viazi, Mizeituni ya Kijani na Ndimu
620 kcal
Tofu scramble with spinach, mushrooms, red bell pepper, and iodized salt
290 kcal
Lentil and spinach curry with baked sweet potato
510 kcal
Tofu Scramble with Spinach, Red Bell Pepper, and Nutritional Yeast
285 kcal
Kari ya Kuku ya Dhahabu na Nazi, Wali Mweupe na Giligilani
520 kcal
Wali wa basmati na patties za nyama ya ng'ombe zenye viungo, tango na mafuta ya limau
760 kcal