|
Wartość energetyczna
|
1498 kJ (358 kcal)
|
|
Białka
|
23,91 g
|
|
szczegółowe informacje
|
|
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
52%
|
52%
|
52%
|
52%
|
M
|
43%
|
43%
|
43%
|
43%
|
|
|
Węglowodany
|
63,10 g
|
|
szczegółowe informacje
|
Skrobia
|
47,62 g
|
|
Błonnik
|
10,8 g
|
AI
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
43%
|
43%
|
51%
|
51%
|
M
|
28%
|
28%
|
36%
|
36%
|
|
|
Tłuszcze
|
2,17 g
|
|
|
Woda
|
7,82 g
|
|
szczegółowe informacje
|
|
|
AI
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
0,3%
|
0,3%
|
0,3%
|
0,3%
|
M
|
0,2%
|
0,2%
|
0,2%
|
0,2%
|
|
|
|
Witaminy
|
|
Witamina C
|
1,7 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
2,3%
|
2,3%
|
2,3%
|
2,3%
|
M
|
1,9%
|
1,9%
|
1,9%
|
1,9%
|
|
Tiamina (B1)
|
0,510 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
46%
|
46%
|
46%
|
46%
|
M
|
43%
|
43%
|
43%
|
43%
|
|
Ryboflawina (B2)
|
0,106 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
9,6%
|
9,6%
|
9,6%
|
9,6%
|
M
|
8,2%
|
8,2%
|
8,2%
|
8,2%
|
|
Niacyna (B3)
|
1,495 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
11%
|
11%
|
11%
|
11%
|
M
|
9,3%
|
9,3%
|
9,3%
|
9,3%
|
|
Kwas pantotenowy
|
0,348 mg
|
AI
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
7,0%
|
7,0%
|
7,0%
|
7,0%
|
M
|
7,0%
|
7,0%
|
7,0%
|
7,0%
|
|
Witamina B6
|
0,403 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
31%
|
31%
|
27%
|
27%
|
M
|
31%
|
31%
|
24%
|
24%
|
|
Foliany
|
0,204 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
51%
|
51%
|
51%
|
51%
|
M
|
51%
|
51%
|
51%
|
51%
|
|
Kwas foliowy
|
0,000 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
0,0%
|
0,0%
|
0,0%
|
0,0%
|
M
|
0,0%
|
0,0%
|
0,0%
|
0,0%
|
|
Kobalamina (B12)
|
0,0000 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
0,0%
|
0,0%
|
0,0%
|
0,0%
|
M
|
0,0%
|
0,0%
|
0,0%
|
0,0%
|
|
Witamina A
|
0,003 mg RAE
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
0,4%
|
0,4%
|
0,4%
|
0,4%
|
M
|
0,3%
|
0,3%
|
0,3%
|
0,3%
|
|
Witamina D
|
0,0000 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
0,0%
|
0,0%
|
0,0%
|
0,0%
|
M
|
0,0%
|
0,0%
|
0,0%
|
0,0%
|
|
|
Makroelementy
|
|
Fosfor
|
294 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
42%
|
42%
|
42%
|
42%
|
M
|
42%
|
42%
|
42%
|
42%
|
|
Wapń
|
48 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
4,8%
|
4,8%
|
4,0%
|
4,0%
|
M
|
4,8%
|
4,8%
|
4,8%
|
4,0%
|
|
Magnez
|
59 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
19%
|
18%
|
18%
|
18%
|
M
|
15%
|
14%
|
14%
|
14%
|
|
Potas
|
668 mg
|
AI
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
14%
|
14%
|
14%
|
14%
|
M
|
14%
|
14%
|
14%
|
14%
|
|
Sód
|
7 mg
|
AI
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
0,5%
|
0,5%
|
0,5%
|
0,6%
|
M
|
0,5%
|
0,5%
|
0,5%
|
0,6%
|
|
|
Mikroelementy
|
|
Żelazo
|
7,39 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
41%
|
41%
|
92%
|
92%
|
M
|
92%
|
92%
|
92%
|
92%
|
|
Miedź
|
1,303 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
145%
|
145%
|
145%
|
145%
|
M
|
145%
|
145%
|
145%
|
145%
|
|
Cynk
|
3,60 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
45%
|
45%
|
45%
|
45%
|
M
|
33%
|
33%
|
33%
|
33%
|
|
Mangan
|
1,716 mg
|
AI
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
95%
|
95%
|
95%
|
95%
|
M
|
75%
|
75%
|
75%
|
75%
|
|
Selen
|
0,0000 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
0,0%
|
0,0%
|
0,0%
|
0,0%
|
M
|
0,0%
|
0,0%
|
0,0%
|
0,0%
|
|
|
|
Dane liczbowe na podstawie: USDA National Nutrient Database for Standard Reference, Release 28[9] Wartości RDA i AI wyznaczone na podstawie danych Institute of Health[11]
|
|
|
Wartość energetyczna
|
1440 kJ (344 kcal)
|
|
Białka
|
25,4 g
|
|
szczegółowe informacje
|
|
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
55%
|
55%
|
55%
|
55%
|
M
|
45%
|
45%
|
45%
|
45%
|
|
|
Węglowodany
|
57,5 g
|
|
|
Tłuszcze
|
3,0 g
|
|
szczegółowe informacje
|
Kwasy tł. nasycone
|
0,45 g
|
|
Kwasy tł. nienasycone
|
|
|
Jednonienasycone
|
0,54 g
|
|
Wielonienasycone
|
1,41 g
|
|
omega-3
|
0,27 g
|
|
α-Linolenowy (ALA)
|
0,27 g
|
AI
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
25%
|
25%
|
25%
|
25%
|
M
|
17%
|
17%
|
17%
|
17%
|
|
omega-6
|
1,14 g
|
|
Linolowy (LA)
|
1,14 g
|
AI
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
9,5%
|
9,5%
|
10%
|
10%
|
M
|
6,7%
|
6,7%
|
8,1%
|
8,1%
|
|
|
Woda
|
11,9 g
|
|
szczegółowe informacje
|
|
|
AI
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
0,4%
|
0,4%
|
0,4%
|
0,4%
|
M
|
0,3%
|
0,3%
|
0,3%
|
0,3%
|
|
|
|
Witaminy
|
|
Witamina C
|
3,0 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
4,0%
|
4,0%
|
4,0%
|
4,0%
|
M
|
3,3%
|
3,3%
|
3,3%
|
3,3%
|
|
Tiamina (B1)
|
1,072 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
97%
|
97%
|
97%
|
97%
|
M
|
89%
|
89%
|
89%
|
89%
|
|
Ryboflawina (B2)
|
0,446 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
41%
|
41%
|
41%
|
41%
|
M
|
34%
|
34%
|
34%
|
34%
|
|
Niacyna (B3)
|
2,4 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
17%
|
17%
|
17%
|
17%
|
M
|
15%
|
15%
|
15%
|
15%
|
|
Witamina B6
|
0,6 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
46%
|
46%
|
40%
|
40%
|
M
|
46%
|
46%
|
35%
|
35%
|
|
Foliany
|
0,036 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
9,0%
|
9,0%
|
9,0%
|
9,0%
|
M
|
9,0%
|
9,0%
|
9,0%
|
9,0%
|
|
Kobalamina (B12)
|
0,00 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
0,0%
|
0,0%
|
0,0%
|
0,0%
|
M
|
0,0%
|
0,0%
|
0,0%
|
0,0%
|
|
Witamina A
|
0,01 mg RAE
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
1,4%
|
1,4%
|
1,4%
|
1,4%
|
M
|
1,1%
|
1,1%
|
1,1%
|
1,1%
|
|
Witamina D
|
0,00 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
0,0%
|
0,0%
|
0,0%
|
0,0%
|
M
|
0,0%
|
0,0%
|
0,0%
|
0,0%
|
|
Witamina E
|
0,22 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
1,5%
|
1,5%
|
1,5%
|
1,5%
|
M
|
1,5%
|
1,5%
|
1,5%
|
1,5%
|
|
|
Makroelementy
|
|
Fosfor
|
301 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
43%
|
43%
|
43%
|
43%
|
M
|
43%
|
43%
|
43%
|
43%
|
|
Wapń
|
46 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
4,6%
|
4,6%
|
3,8%
|
3,8%
|
M
|
4,6%
|
4,6%
|
4,6%
|
3,8%
|
|
Magnez
|
71 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
23%
|
22%
|
22%
|
22%
|
M
|
18%
|
17%
|
17%
|
17%
|
|
Potas
|
874 mg
|
AI
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
19%
|
19%
|
19%
|
19%
|
M
|
19%
|
19%
|
19%
|
19%
|
|
Sód
|
2 mg
|
AI
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
0,1%
|
0,1%
|
0,2%
|
0,2%
|
M
|
0,1%
|
0,1%
|
0,2%
|
0,2%
|
|
|
Mikroelementy
|
|
Jod
|
0,002 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
1,3%
|
1,3%
|
1,3%
|
1,3%
|
M
|
1,3%
|
1,3%
|
1,3%
|
1,3%
|
|
Żelazo
|
5,8 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
32%
|
32%
|
73%
|
73%
|
M
|
73%
|
73%
|
73%
|
73%
|
|
Miedź
|
0,85 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
94%
|
94%
|
94%
|
94%
|
M
|
94%
|
94%
|
94%
|
94%
|
|
Cynk
|
3,34 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
42%
|
42%
|
42%
|
42%
|
M
|
30%
|
30%
|
30%
|
30%
|
|
Mangan
|
1,35 mg
|
AI
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
75%
|
75%
|
75%
|
75%
|
M
|
59%
|
59%
|
59%
|
59%
|
|
|
|
Dane liczbowe na podstawie: [12] Wartości RDA i AI wyznaczone na podstawie danych Institute of Health[11]
|
|
|
Wartość energetyczna
|
524 kJ (125 kcal)
|
|
Białka
|
9,0 g
|
|
szczegółowe informacje
|
|
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
20%
|
20%
|
20%
|
20%
|
M
|
16%
|
16%
|
16%
|
16%
|
|
|
Węglowodany
|
22,1 g
|
|
|
Tłuszcze
|
0,6 g
|
|
szczegółowe informacje
|
Kwasy tł. nasycone
|
0,07 g
|
|
Kwasy tł. nienasycone
|
|
|
Jednonienasycone
|
0,12 g
|
|
Wielonienasycone
|
0,24 g
|
|
omega-3
|
0,04 g
|
|
α-Linolenowy (ALA)
|
0,04 g
|
AI
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
3,6%
|
3,6%
|
3,6%
|
3,6%
|
M
|
2,5%
|
2,5%
|
2,5%
|
2,5%
|
|
omega-6
|
0,2 g
|
|
Linolowy (LA)
|
0,2 g
|
AI
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
1,7%
|
1,7%
|
1,8%
|
1,8%
|
M
|
1,2%
|
1,2%
|
1,4%
|
1,4%
|
|
|
Woda
|
67,3 g
|
|
szczegółowe informacje
|
|
|
AI
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
2,5%
|
2,5%
|
2,5%
|
2,5%
|
M
|
1,8%
|
1,8%
|
1,8%
|
1,8%
|
|
|
|
Witaminy
|
|
Witamina C
|
17,0 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
23%
|
23%
|
23%
|
23%
|
M
|
19%
|
19%
|
19%
|
19%
|
|
Tiamina (B1)
|
0,23 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
21%
|
21%
|
21%
|
21%
|
M
|
19%
|
19%
|
19%
|
19%
|
|
Ryboflawina (B2)
|
0,13 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
12%
|
12%
|
12%
|
12%
|
M
|
10%
|
10%
|
10%
|
10%
|
|
Niacyna (B3)
|
1,1 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
7,9%
|
7,9%
|
7,9%
|
7,9%
|
M
|
6,9%
|
6,9%
|
6,9%
|
6,9%
|
|
Witamina B6
|
0,19 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
15%
|
15%
|
13%
|
13%
|
M
|
15%
|
15%
|
11%
|
11%
|
|
Foliany
|
0,084 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
21%
|
21%
|
21%
|
21%
|
M
|
21%
|
21%
|
21%
|
21%
|
|
Kobalamina (B12)
|
0,00 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
0,0%
|
0,0%
|
0,0%
|
0,0%
|
M
|
0,0%
|
0,0%
|
0,0%
|
0,0%
|
|
Witamina A
|
0,005 mg RAE
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
0,7%
|
0,7%
|
0,7%
|
0,7%
|
M
|
0,6%
|
0,6%
|
0,6%
|
0,6%
|
|
Witamina D
|
0,00 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
0,0%
|
0,0%
|
0,0%
|
0,0%
|
M
|
0,0%
|
0,0%
|
0,0%
|
0,0%
|
|
Witamina E
|
0,4 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
2,7%
|
2,7%
|
2,7%
|
2,7%
|
M
|
2,7%
|
2,7%
|
2,7%
|
2,7%
|
|
|
Makroelementy
|
|
Fosfor
|
156 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
22%
|
22%
|
22%
|
22%
|
M
|
22%
|
22%
|
22%
|
22%
|
|
Wapń
|
29 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
2,9%
|
2,9%
|
2,4%
|
2,4%
|
M
|
2,9%
|
2,9%
|
2,9%
|
2,4%
|
|
Magnez
|
43 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
14%
|
13%
|
13%
|
13%
|
M
|
11%
|
10%
|
10%
|
10%
|
|
Potas
|
292 mg
|
AI
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
6,2%
|
6,2%
|
6,2%
|
6,2%
|
M
|
6,2%
|
6,2%
|
6,2%
|
6,2%
|
|
Sód
|
9 mg
|
AI
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
0,6%
|
0,6%
|
0,7%
|
0,8%
|
M
|
0,6%
|
0,6%
|
0,7%
|
0,8%
|
|
|
Mikroelementy
|
|
Jod
|
0,001 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
0,7%
|
0,7%
|
0,7%
|
0,7%
|
M
|
0,7%
|
0,7%
|
0,7%
|
0,7%
|
|
Żelazo
|
2,9 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
16%
|
16%
|
36%
|
36%
|
M
|
36%
|
36%
|
36%
|
36%
|
|
Miedź
|
0,36 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
40%
|
40%
|
40%
|
40%
|
M
|
40%
|
40%
|
40%
|
40%
|
|
Cynk
|
1,52 mg
|
RDA
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
19%
|
19%
|
19%
|
19%
|
M
|
14%
|
14%
|
14%
|
14%
|
|
Mangan
|
0,51 mg
|
AI
|
19–30
|
31–50
|
51–70
|
70+
|
K
|
28%
|
28%
|
28%
|
28%
|
M
|
22%
|
22%
|
22%
|
22%
|
|
|
|
Dane liczbowe na podstawie: [12] Wartości RDA i AI wyznaczone na podstawie danych Institute of Health[11]
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