Zakudya za calorie
| Porridge (yophika m'madzi) | Kalori (kcal) | mapuloteni (magalamu) | mafuta (magalamu) | Zakudya (magalamu) |
| phala la oatmeal (oatmeal) | 105 | 2.4 | 4 | 14.8 |
| Pea phala | 130 | 10.5 | 0.8 | 20.4 |
| Buckwheat phala | 101 | 3 | 3.4 | 14.6 |
| Dzungu phala | 87 | 2.1 | 1.7 | 15.7 |
| Phala la Semolina | 100 | 2.2 | 2.9 | 16.4 |
| oatmeal | 109 | 2.6 | 4.1 | 15.5 |
| Phala la barele | 135 | 2.9 | 3.5 | 22.9 |
| Tirigu phala | 153 | 4.4 | 3.6 | 25.7 |
| Mapira phala | 109 | 2.8 | 3.4 | 16.8 |
| Phala la mpunga | 144 | 2.4 | 3.5 | 25.8 |
| Balere wa phala | 96 | 2.1 | 2.9 | 15.3 |
M'matebulo otsatirawa, zowunikira zomwe zimaposa 20% ya vitamini (mineral) - 250 magalamu a phala iyi idzapereka theka la zofunikira za tsiku ndi tsiku. Wodulira mzere pansi zowunikira, zomwe zimachokera ku 10% mpaka 20% ya mtengo watsiku ndi tsiku wa vitamini (mineral).
Mavitamini omwe ali mu chimanga:
| Porridge (yophika m'madzi) | vitamini A | vitamini B1 | vitamini B2 | vitamini C | vitamini E | Vitamini PP |
| phala la oatmeal (oatmeal) | 0 mcg | 0.07 mg | 0.02 mg | 0 mg | 1.1 mg | 0.2 mg |
| Pea phala | 2 mg | 0.23 mg | 0.07 mg | 0 mg | 0.5 mg | 1 mg |
| Buckwheat phala | 0 mcg | 0.08 mg | 0.04 mg | 0 mg | 0.9 mg | 1.7 mg |
| Dzungu phala | 0.05 mg | 0.05 mg | 4.9 mg | 1 mg | 0.5 mg | |
| Phala la Semolina | 0 mcg | 0.03 mg | 0.01 mg | 0 mg | 1.1 mg | 0.2 mg |
| oatmeal | 0 mcg | 0.09 mg | 0.09 mg | 0 mg | 1.2 mg | 0.2 mg |
| Phala la barele | 0 mcg | 0.03 mg | 0.02 mg | 0 mg | 1.2 mg | 0.5 mg |
| Tirigu phala | 0 mcg | 0.08 mg | 0.03 mg | 0 mg | 1.6 mg | 0.5 mg |
| Mapira phala | 0 mcg | 0.08 mg | 0.01 mg | 0 mg | 0.8 mg | 0.4 mg |
| Phala la mpunga | 0 mcg | 0.02 mg | 0.01 mg | 0 mg | 1 mg | 0.5 mg |
| Balere wa phala | 0 mcg | 0.04 mg | 0.01 mg | 0 mg | 1.1 mg | 0.5 mg |
Mchere wa chimanga:
| Porridge (yophika m'madzi) | Potaziyamu | kashiamu | mankhwala enaake a | Phosphorus | Sodium | Iron |
| phala la oatmeal (oatmeal) | 71 mg | 19 mg | 29 mg | 70 mg | 381 mg | 0.8 p |
| Pea phala | 348 mg | 47 mg | 42 mg | 107 mg | 468 mg | |
| Buckwheat phala | 92 mg | 12 mg | 49 mg | 72 mg | 379 mg | 1.6 p |
| Dzungu phala | 193 mg | 29 mg | 14 mg | 31 mg | 314 mg | 0.5 mcg |
| Phala la Semolina | 28 mg | 12 mg | 5 mg | 18 mg | 378 mg | 0.2 p |
| oatmeal | 87 mg | 23 mg | 29 mg | 84 mg | 385 mg | 1 p |
| Phala la barele | 54 mg | 19 mg | 14 mg | 101 mg | 375 mg | 0.6 p |
| Tirigu phala | 87 mg | 22 mg | 24 mg | 99 mg | 378 mg | 1.7 mcg |
| Mapira phala | 51 mg | 14 mg | 21 mg | 56 mg | 379 mg | 0.7 p |
| Phala la mpunga | 34 mg | 10 mg | 18 mg | 51 mg | 376 mg | 0.4 p |
| Balere wa phala | 44 mg | 24 mg | 12 mg | 74 mg | 380 mg | 0.4 p |