| mtedza | Kalori (kcal) | mapuloteni (magalamu) | mafuta (magalamu) | Zakudya (magalamu) |
| Nkhuta | 552 | 26.3 | 45.2 | 9.9 |
| mtedza Brazil | 656 | 14.3 | 66.4 | 12.3 |
| Walnut | 656 | 16.2 | 60.8 | 11.1 |
| Acorns, zouma | 509 | 8.1 | 31.4 | 53.6 |
| Mtedza wa pine | 875 | 13.7 | 68.4 | 13.1 |
| Madzi | 600 | 18.5 | 48.5 | 22.5 |
| Kokonati (zamkati) | 354 | 3.3 | 33.5 | 15.2 |
| Sesame | 565 | 19.4 | 48.7 | 12.2 |
| Amondi | 609 | 18.6 | 53.7 | 13 |
| mtedza | 691 | 9.2 | 72 | 13.9 |
| Mbeu za mpendadzuwa (mbewu za mpendadzuwa) | 601 | 20.7 | 52.9 | 10.5 |
| Pistachios | 560 | 20.2 | 45.3 | 27.2 |
| Nkhono | 653 | 13 | 62.6 | 9.3 |
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).
Maminolo okhutira ndi mtedza:
| mtedza | Potaziyamu | kashiamu | mankhwala enaake a | Phosphorus | Sodium | Iron |
| Nkhuta | 658 mg | 76 mg | 182 mg | 350 mg | 23 mg | 5 p |
| mtedza Brazil | 659 mg | 160 mg | 376 mg | 725 mg | 3 mg | 2.4 mcg |
| Walnut | 474 mg | 89 mg | 120 mg | 332 mg | 7 mg | 2 mg |
| Acorns, zouma | 709 mg | 54 mg | 82 mg | 103 mg | 0 mg | 1 p |
| Mtedza wa pine | 597 mg | 16 mg | 251 mg | 575 mg | 2 mg | 5.5 mcg |
| Madzi | 553 mg | 47 mg | 270 mg | 206 mg | 16 mg | Nthambi za 3.8 |
| Kokonati (zamkati) | 356 mg | 14 mg | 32 mg | 113 mg | 20 mg | 2.4 mcg |
| Sesame | 497 mg | 720 mg | 75 mg | |||
| Amondi | 748 mg | 273 mg | 234 mg | 473 mg | 10 mg | 4.2 mcg |
| mtedza | 410 mg | 70 mg | 121 mg | 277 mg | 0 mg | 2.5 mcg |
| Mbeu za mpendadzuwa (mbewu za mpendadzuwa) | 647 mg | 367 mg | 317 mg | 530 mg | 160 mg | 6.1 p |
| Pistachios | 1025 mg | 105 mg | 121 mg | 490 mg | 1 mg | 3.9 mcg |
| Nkhono | 445 mg | 188 mg | 160 mg | 310 mg | 3 mg | 4.7 mcg |
The mavitamini mu mtedza:
| mtedza | vitamini A | vitamini B1 | vitamini B2 | vitamini C | vitamini E | Vitamini PP |
| Nkhuta | 0 mcg | 0.74 mg | 0.11 mg | 5.3 mg | 18.9 mg | |
| mtedza Brazil | 0 mcg | 0.62 mg | 0.04 mg | 1 mg | 5.7 mg | 0.3 mg |
| Walnut | 8 mcg | 0.39 mg | 0.12 mg | 5.8 mg | 2.6 mg | 4.8 mg |
| Acorns, zouma | 0 mcg | 0.15 mg | 0.15 mg | 0 mg | 0 mg | 2.4 mg |
| Mtedza wa pine | 0 mcg | 0.4 mg | 0.2 mg | 0.8 mg | 9.3 mg | 4.4 mg |
| Madzi | 0 mcg | 0.5 mg | 0.22 mg | 0 mg | 5.7 mg | 6.9 mg |
| Kokonati (zamkati) | 0 mcg | 0.07 mg | 0.02 mg | 3.3 mg | 0.2 mg | 0.5 mg |
| Sesame | 0 mcg | 1.27 mg | 0.36 mg | 0 mg | 2.3 mg | 11.1 mg |
| Amondi | 3 mg | 0.25 mg | 0.65 mg | 1.5 mg | 6.2 mg | |
| mtedza | 3 mg | 0.66 mg | 0.13 mg | 1.1 mg | 1.4 mg | 1.2 mg |
| Mbeu za mpendadzuwa (mbewu za mpendadzuwa) | 5 p | 0.18 mg | 0 mg | 15.7 mg | ||
| Pistachios | 26 mcg | 0.87 mg | 0.16 mg | 4 mg | 2.8 mg | 1.3 mg |
| Nkhono | 7 mcg | 0.46 mg | 0.15 mg | 0 mg | 4.7 mg |
Back ku mndandanda wa Zamgululi Onse - >>>
Kutsiliza
Chifukwa chake, phindu lazogulitsa limadalira gulu lake komanso kusowa kwanu zowonjezera zowonjezera. Pofuna kuti tisasowe mu dziko lopanda malire, osayiwala kuti zakudya zathu ziyenera kukhazikika pazakudya zatsopano komanso zosasinthidwa monga masamba, zipatso, zitsamba, zipatso, chimanga, nyemba, zomwe siziyenera kukhala adaphunzira. Chifukwa chake ingowonjezerani chakudya chatsopano pazakudya zanu.