| Wartość energetyczna | 573 kJ (137 kcal) | | Białka | 23,7 g | | szczegółowe informacje | | | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 52% | 52% | 52% | 52% | M | 42% | 42% | 42% | 42% | | | Węglowodany | 0 g | | Tłuszcze | 4,6 g | | szczegółowe informacje | Kwasy tł. nasycone | 1,22 g | | Kwasy tł. nienasycone | | | Jednonienasycone | 1,21 g | | Wielonienasycone | 1,36 g | | omega-3 | 1,2 g | | α-Linolenowy (ALA) | 0,08 g | AI | 19–30 | 31–50 | 51–70 | 70+ | K | 7,3% | 7,3% | 7,3% | 7,3% | M | 5,0% | 5,0% | 5,0% | 5,0% | | omega-6 | 0,16 g | | Linolowy (LA) | 0,08 g | AI | 19–30 | 31–50 | 51–70 | 70+ | K | 0,7% | 0,7% | 0,7% | 0,7% | M | 0,5% | 0,5% | 0,6% | 0,6% | | | Woda | 70,6 g | | szczegółowe informacje | | | AI | 19–30 | 31–50 | 51–70 | 70+ | K | 2,6% | 2,6% | 2,6% | 2,6% | M | 1,9% | 1,9% | 1,9% | 1,9% | | | | Witaminy | | Witamina C | 0 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% | | Tiamina (B1) | 0,16 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 15% | 15% | 15% | 15% | M | 13% | 13% | 13% | 13% | | Ryboflawina (B2) | 0,16 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 15% | 15% | 15% | 15% | M | 12% | 12% | 12% | 12% | | Niacyna (B3) | 8,5 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 61% | 61% | 61% | 61% | M | 53% | 53% | 53% | 53% | | Witamina B6 | 0,46 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 35% | 35% | 31% | 31% | M | 35% | 35% | 27% | 27% | | Foliany | 0,015 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 3,8% | 3,8% | 3,8% | 3,8% | M | 3,8% | 3,8% | 3,8% | 3,8% | | Kobalamina (B12) | 0,004 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 167% | 167% | 167% | 167% | M | 167% | 167% | 167% | 167% | | Witamina A | 0,45 mg RAE | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 64% | 64% | 64% | 64% | M | 50% | 50% | 50% | 50% | | Witamina D | 0,0072 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 48% | 48% | 48% | 36% | M | 48% | 48% | 48% | 36% | | Witamina E | 1,2 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 8,0% | 8,0% | 8,0% | 8,0% | M | 8,0% | 8,0% | 8,0% | 8,0% | | | Makroelementy | | Fosfor | 200 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 29% | 29% | 29% | 29% | M | 29% | 29% | 29% | 29% | | Wapń | 10 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 1,0% | 1,0% | 0,8% | 0,8% | M | 1,0% | 1,0% | 1,0% | 0,8% | | Magnez | 33 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 11% | 10% | 10% | 10% | M | 8,3% | 7,9% | 7,9% | 7,9% | | Potas | 356 mg | AI | 19–30 | 31–50 | 51–70 | 70+ | K | 7,6% | 7,6% | 7,6% | 7,6% | M | 7,6% | 7,6% | 7,6% | 7,6% | | Sód | 43 mg | AI | 19–30 | 31–50 | 51–70 | 70+ | K | 2,9% | 2,9% | 3,3% | 3,6% | M | 2,9% | 2,9% | 3,3% | 3,6% | | | Mikroelementy | | Jod | 0,05 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 33% | 33% | 33% | 33% | M | 33% | 33% | 33% | 33% | | Żelazo | 1 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 5,6% | 5,6% | 13% | 13% | M | 13% | 13% | 13% | 13% | | Miedź | 0,15 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 17% | 17% | 17% | 17% | M | 17% | 17% | 17% | 17% | | Cynk | 0,7 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 8,8% | 8,8% | 8,8% | 8,8% | M | 6,4% | 6,4% | 6,4% | 6,4% | | Mangan | 0,02 mg | AI | 19–30 | 31–50 | 51–70 | 70+ | K | 1,1% | 1,1% | 1,1% | 1,1% | M | 0,9% | 0,9% | 0,9% | 0,9% | | | | Dane liczbowe na podstawie: [10] Wartości RDA i AI wyznaczone na podstawie danych Institute of Health[11] | | | Wartość energetyczna | 794 kJ (190 kcal) | | Białka | 27,2 g | | szczegółowe informacje | | | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 59% | 59% | 59% | 59% | M | 49% | 49% | 49% | 49% | | | Węglowodany | 0 g | | Tłuszcze | 9 g | | szczegółowe informacje | Kwasy tł. nasycone | 1,36 g | | Kwasy tł. nienasycone | | | Jednonienasycone | 1,89 g | | Wielonienasycone | 4,53 g | | omega-3 | 0,19 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 | 4,34 g | | Linolowy (LA) | 4,33 g | AI | 19–30 | 31–50 | 51–70 | 70+ | K | 36% | 36% | 39% | 39% | M | 25% | 25% | 31% | 31% | | | Woda | 61,6 g | | szczegółowe informacje | | | AI | 19–30 | 31–50 | 51–70 | 70+ | K | 2,3% | 2,3% | 2,3% | 2,3% | M | 1,7% | 1,7% | 1,7% | 1,7% | | | | Witaminy | | Witamina C | 0 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% | | Tiamina (B1) | 0,05 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 4,5% | 4,5% | 4,5% | 4,5% | M | 4,2% | 4,2% | 4,2% | 4,2% | | Ryboflawina (B2) | 0,06 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 5,5% | 5,5% | 5,5% | 5,5% | M | 4,6% | 4,6% | 4,6% | 4,6% | | Niacyna (B3) | 10,8 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 77% | 77% | 77% | 77% | M | 68% | 68% | 68% | 68% | | Witamina B6 | 0,25 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 19% | 19% | 17% | 17% | M | 19% | 19% | 15% | 15% | | Foliany | 0,015 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 3,8% | 3,8% | 3,8% | 3,8% | M | 3,8% | 3,8% | 3,8% | 3,8% | | Kobalamina (B12) | 0,0022 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 92% | 92% | 92% | 92% | M | 92% | 92% | 92% | 92% | | Witamina A | 0,152 mg RAE | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 22% | 22% | 22% | 22% | M | 17% | 17% | 17% | 17% | | Witamina D | 0,0058 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 39% | 39% | 39% | 29% | M | 39% | 39% | 39% | 29% | | Witamina E | 1,94 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 13% | 13% | 13% | 13% | M | 13% | 13% | 13% | 13% | | | Makroelementy | | Fosfor | 294 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 42% | 42% | 42% | 42% | M | 42% | 42% | 42% | 42% | | Wapń | 12 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 1,2% | 1,2% | 1,0% | 1,0% | M | 1,2% | 1,2% | 1,2% | 1,0% | | Magnez | 33 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 11% | 10% | 10% | 10% | M | 8,3% | 7,9% | 7,9% | 7,9% | | Potas | 248 mg | AI | 19–30 | 31–50 | 51–70 | 70+ | K | 5,3% | 5,3% | 5,3% | 5,3% | M | 5,3% | 5,3% | 5,3% | 5,3% | | Sód | 515 mg | AI | 19–30 | 31–50 | 51–70 | 70+ | K | 34% | 34% | 40% | 43% | M | 34% | 34% | 40% | 43% | | | Mikroelementy | | Jod | 0,025 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 17% | 17% | 17% | 17% | M | 17% | 17% | 17% | 17% | | Żelazo | 1,2 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 6,7% | 6,7% | 15% | 15% | M | 15% | 15% | 15% | 15% | | Miedź | 0,23 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 26% | 26% | 26% | 26% | M | 26% | 26% | 26% | 26% | | Cynk | 0,61 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 7,6% | 7,6% | 7,6% | 7,6% | M | 5,5% | 5,5% | 5,5% | 5,5% | | Mangan | 0,05 mg | AI | 19–30 | 31–50 | 51–70 | 70+ | K | 2,8% | 2,8% | 2,8% | 2,8% | M | 2,2% | 2,2% | 2,2% | 2,2% | | | | Dane liczbowe na podstawie: [10] Wartości RDA i AI wyznaczone na podstawie danych Institute of Health[11] | | | Wartość energetyczna | 401 kJ (96 kcal) | | Białka | 21 g | | szczegółowe informacje | | | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 46% | 46% | 46% | 46% | M | 38% | 38% | 38% | 38% | | | Węglowodany | 0 g | | Tłuszcze | 1,2 g | | szczegółowe informacje | Kwasy tł. nasycone | 0,28 g | | Kwasy tł. nienasycone | | | Jednonienasycone | 0,2 g | | Wielonienasycone | 0,31 g | | omega-3 | 0,27 g | | α-Linolenowy (ALA) | 0,01 g | AI | 19–30 | 31–50 | 51–70 | 70+ | K | 0,9% | 0,9% | 0,9% | 0,9% | M | 0,6% | 0,6% | 0,6% | 0,6% | | omega-6 | 0,04 g | | Linolowy (LA) | 0,01 g | AI | 19–30 | 31–50 | 51–70 | 70+ | K | 0,1% | 0,1% | 0,1% | 0,1% | M | 0,1% | 0,1% | 0,1% | 0,1% | | | Woda | 75,8 g | | szczegółowe informacje | | | AI | 19–30 | 31–50 | 51–70 | 70+ | K | 2,8% | 2,8% | 2,8% | 2,8% | M | 2,1% | 2,1% | 2,1% | 2,1% | | | | Witaminy | | Witamina C | 0 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% | | Tiamina (B1) | 0,05 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 4,5% | 4,5% | 4,5% | 4,5% | M | 4,2% | 4,2% | 4,2% | 4,2% | | Ryboflawina (B2) | 0,06 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 5,5% | 5,5% | 5,5% | 5,5% | M | 4,6% | 4,6% | 4,6% | 4,6% | | Niacyna (B3) | 13,5 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 96% | 96% | 96% | 96% | M | 84% | 84% | 84% | 84% | | Witamina B6 | 0,25 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 19% | 19% | 17% | 17% | M | 19% | 19% | 15% | 15% | | Foliany | 0,015 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 3,8% | 3,8% | 3,8% | 3,8% | M | 3,8% | 3,8% | 3,8% | 3,8% | | Kobalamina (B12) | 0,0021 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 88% | 88% | 88% | 88% | M | 88% | 88% | 88% | 88% | | Witamina A | 0,37 mg RAE | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 53% | 53% | 53% | 53% | M | 41% | 41% | 41% | 41% | | Witamina D | 0,0045 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 30% | 30% | 30% | 23% | M | 30% | 30% | 30% | 23% | | Witamina E | 1,2 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 8,0% | 8,0% | 8,0% | 8,0% | M | 8,0% | 8,0% | 8,0% | 8,0% | | | Makroelementy | | Fosfor | 170 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 24% | 24% | 24% | 24% | M | 24% | 24% | 24% | 24% | | Wapń | 13 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 1,3% | 1,3% | 1,1% | 1,1% | M | 1,3% | 1,3% | 1,3% | 1,1% | | Magnez | 43 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 14% | 13% | 13% | 13% | M | 11% | 10% | 10% | 10% | | Potas | 182 mg | AI | 19–30 | 31–50 | 51–70 | 70+ | K | 3,9% | 3,9% | 3,9% | 3,9% | M | 3,9% | 3,9% | 3,9% | 3,9% | | Sód | 515 mg | AI | 19–30 | 31–50 | 51–70 | 70+ | K | 34% | 34% | 40% | 43% | M | 34% | 34% | 40% | 43% | | | Mikroelementy | | Jod | 0,02 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 13% | 13% | 13% | 13% | M | 13% | 13% | 13% | 13% | | Żelazo | 1,4 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 7,8% | 7,8% | 18% | 18% | M | 18% | 18% | 18% | 18% | | Miedź | 0,04 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 4,4% | 4,4% | 4,4% | 4,4% | M | 4,4% | 4,4% | 4,4% | 4,4% | | Cynk | 0,88 mg | RDA | 19–30 | 31–50 | 51–70 | 70+ | K | 11% | 11% | 11% | 11% | M | 8,0% | 8,0% | 8,0% | 8,0% | | Mangan | 0,02 mg | AI | 19–30 | 31–50 | 51–70 | 70+ | K | 1,1% | 1,1% | 1,1% | 1,1% | M | 0,9% | 0,9% | 0,9% | 0,9% | | | | Dane liczbowe na podstawie: [10] Wartości RDA i AI wyznaczone na podstawie danych Institute of Health[11] | |