Gome la mawonekedwe amadyera
| Zamasamba | Kalori (kcal) | mapuloteni (magalamu) | mafuta (magalamu) | Zakudya (magalamu) |
| Basil | 23 | 3.2 | 0.6 | 2.7 |
| Fireweed (masamba) | 103 | 4.7 | 2.8 | 19.2 |
| Coriander | 23 | 2.1 | 0.5 | 3.7 |
| Watercress | 32 | 2.6 | 0.7 | 5.5 |
| Masamba a Dandelion | 45 | 2.7 | 0.7 | 9.2 |
| Anyezi wobiriwira (cholembera) | 20 | 1.3 | 0.1 | 3.2 |
| Nkhumba zoyera (masamba) | 43 | 4.2 | 0.8 | 7.3 |
| Parsley | 49 | 3.7 | 0.4 | 7.6 |
| Rhubarb (amadyera) | 16 | 0.7 | 0.1 | 2.5 |
| Letisi | 16 | 1.5 | 0.2 | 2 |
| Selari (wobiriwira) | 13 | 0.9 | 0.1 | 2.1 |
| Katsitsumzukwa | 21 | 1.9 | 0.1 | 3.1 |
| Katsabola | 40 | 2.5 | 0.5 | 6.3 |
| sipinachi | 23 | 2.9 | 0.3 | 2 |
| Sorelo | 22 | 1.5 | 0.3 | 2.9 |
M'matawuni otsatirawa, mfundo zowunikira zomwe zimapitilira mavitamini (mchere) tsiku lililonse. Wodulira mzere pansi adawonetsera mitengo kuyambira 50% mpaka 100% yamtengo wapatali watsiku ndi tsiku wa vitamini (mchere).
The mavitamini mu amadyera:
| Zamasamba | vitamini A | vitamini B1 | vitamini B2 | vitamini C | vitamini E | Vitamini PP |
| Basil | 264 mcg | 0.03 mg | 0.08 mg | 18 mg | 0.8 mg | 0.9 mg |
| Fireweed (masamba) | 180 mcg | 0.03 mg | 0.14 mg | 2.2 mg | 0 mg | 4.6 mg |
| Anyezi wobiriwira (cholembera) | 333 mcg | 0.02 mg | 0.1 mg | 30 mg | 1 mg | 0.5 mg |
| Coriander | 337 p | 0.07 mg | 0.16 mg | 27 mg | 2.5 mg | 1.1 mg |
| Watercress | 346 p | 0.08 mg | 0.26 mg | 69 mg | 0.7 mg | 1 mg |
| Masamba a Dandelion | 508 p | 0.19 mg | 0.26 mg | 35 mg | 3.4 mg | 0.8 mg |
| Nkhumba zoyera (masamba) | 580 mcg | 0.16 mg | 0.44 mg | 0 mg | 1.2 mg | |
| Parsley | 950 mcg | 0.05 mg | 0.05 mg | 1.8 mg | 1.6 mg | |
| Rhubarb (amadyera) | 10 p | 0.01 mg | 0.06 mg | 10 mg | 0.2 mg | 0.2 mg |
| Letisi | 292 p | 0.03 mg | 0.08 mg | 15 mg | 0.7 mg | 0.9 mg |
| Selari (wobiriwira) | 750 mcg | 0.02 mg | 0.1 mg | 38 mg | 0.5 mg | 0.5 mg |
| Katsitsumzukwa | 83 mcg | 0.1 mg | 0.1 mg | 20 mg | 0.5 mg | 1.4 mg |
| Katsabola | 750 mcg | 0.03 mg | 0.1 mg | 1.7 mg | 1.4 mg | |
| sipinachi | 750 mcg | 0.1 mg | 0.25 mg | 55 mg | 2.5 mg | 1.2 mg |
| Sorelo | 417 p | 0.19 mg | 0.1 mg | 43 mg | 2 mg | 0.6 mg |
Maminolo okhutira ndi amadyera:
| Zamasamba | Potaziyamu | kashiamu | mankhwala enaake a | Phosphorus | Sodium | Iron |
| Basil | 295 mg | 177 mg | 64 mg | 56 mg | 4 mg | 3.2 p |
| Fireweed (masamba) | 494 mg | 429 mg | 156 mg | 108 mg | 34 mg | 2.4 mcg |
| Coriander | 521 mg | 67 mg | 26 mg | 48 mg | 46 mg | 1.8 mcg |
| Watercress | 606 mg | 81 mg | 38 mg | 76 mg | 14 mg | 1.3 p |
| Masamba a Dandelion | 397 mg | 187 mg | 36 mg | 66 mg | 76 mg | 3.1 mcg |
| Anyezi wobiriwira (cholembera) | 259 mg | 100 mg | 18 mg | 26 mg | 10 mg | 1 p |
| Nkhumba zoyera (masamba) | 452 mg | 309 mg | 34 mg | 72 mg | 43 mg | 1.2 p |
| Parsley | 800 mg | 245 mg | 85 mg | 95 mg | 34 mg | 1.9 p |
| Rhubarb (amadyera) | 325 mg | 44 mg | 17 mg | 25 mg | 2 mg | 0.6 p |
| Letisi | 220 mg | 77 mg | 40 mg | 34 mg | 8 mg | 0.6 p |
| Selari (wobiriwira) | 430 mg | 72 mg | 50 mg | 77 mg | 200 mg | 1.3 p |
| Katsitsumzukwa | 196 mg | 21 mg | 20 mg | 62 mg | 2 mg | 0.9 p |
| Katsabola | 335 mg | 223 mg | 70 mg | 93 mg | 43 mg | 1.6 p |
| sipinachi | 774 mg | 106 mg | 82 mg | 83 mg | 24 mg | 3.5 p |
| Sorelo | 500 mg | 47 mg | 85 mg | 90 mg | 15 mg | 2 mg |