Gome latsatanetsatane la kalori wazamasamba (akhoza kutsitsidwa), kuphatikiza zomwe zili ndi mapuloteni, mafuta ndi chakudya.
| Mankhwala | Mapuloteni | Mafuta | Zakudya Zamadzimadzi | Zamgululi |
|---|---|---|---|---|
| Biringanya | 1.2 | 0.1 | 7.1 | 24 |
| Caviar biringanya | 0.6 | 7 | 6 | 90 |
| Zam'chitini biringanya caviar | 1.7 | 13.3 | 5.1 | 148 |
| Nyemba | 6 | 0.1 | 8.5 | 57 |
| Zitheba | 6 | 0.1 | 10.5 | 60 |
| Waku Sweden | 1.2 | 0.1 | 8.9 | 34 |
| Kuphika rutabaga | 2.1 | 1.6 | 7.5 | 51 |
| Rutabaga mphodza | 1.2 | 8.5 | 8.6 | 114 |
| Nandolo yophika | 6 | 0 | 9 | 60 |
| Nandolo zosungunuka | 23 | 1.6 | 57.7 | 323 |
| Nandolo zouma | 20.5 | 2 | 53.3 | 298 |
| Nandolo zobiriwira | 5 | 0.2 | 13.8 | 73 |
| Nandolo zobiriwira zobiriwira | 6.4 | 0.4 | 16.3 | 72 |
| Nandolo zobiriwira zamzitini | 3.6 | 0.1 | 9.8 | 55 |
| Daikon | 1.2 | 0 | 4.1 | 21 |
| Oregano | 1.5 | 0 | 5 | 25 |
| Caviar ya sikwashi | 1.2 | 7 | 7.4 | 97 |
| Zukini | 0.6 | 0.3 | 5.2 | 23 |
| Zukini yokazinga | 1.1 | 6 | 6.7 | 88 |
| Kabichi woyera | 1.8 | 0.1 | 6.8 | 27 |
| Kabichi yoyera yokazinga | 1.8 | 2.8 | 4.2 | 49 |
| Burokoli | 3 | 0.4 | 5.2 | 28 |
| Broccoli wophika | 3 | 0.4 | 4 | 27 |
| Mazira a broccoli | 2.7 | 0.4 | 4.7 | 24 |
| Zipatso za Brussels | 4.8 | 0 | 8 | 43 |
| Achisanu Brussels amamera | 4.5 | 0.5 | 8.4 | 36 |
| Sauerkraut | 1.8 | 0.1 | 4.4 | 19 |
| Kabichi wa Kohlrabi | 2.8 | 0 | 10.7 | 42 |
| Kabichi wofiira | 0.8 | 0 | 7.6 | 24 |
| Kabichi | 1.2 | 0.2 | 3.2 | 12 |
| Savoy kabichi | 1.2 | 0.1 | 6 | 28 |
| Kolifulawa | 2.5 | 0.3 | 5.4 | 30 |
| Kolifulawa wophika | 1.8 | 0.3 | 4 | 29 |
| Kolifulawa wokazinga | 3 | 10 | 5.7 | 120 |
| Mbatata | 2 | 0.4 | 18.1 | 80 |
| Mbatata yophika | 2 | 0.4 | 16.7 | 82 |
| Mbatata yokazinga | 2.8 | 9.5 | 23.4 | 192 |
| Mbatata yachinyamata | 2.4 | 0.4 | 12.4 | 61 |
| Mbatata (mbatata) | 2 | 0 | 14.6 | 61 |
| Mbatata zouma | 6.6 | 0.3 | 71.6 | 298 |
| Mbewu yophika | 4.1 | 2.3 | 22.5 | 123 |
| Chimanga chokoma pa chisononkho | 3.5 | 2.8 | 15.6 | 101 |
| Chimanga chotsekemera | 3.9 | 1.3 | 22.7 | 119 |
| Liki | 2 | 0 | 8.2 | 33 |
| Anyezi | 1.4 | 0 | 10.4 | 41 |
| Anyezi owuma | 8.4 | 2.8 | 42.6 | 219 |
| Anyezi wa shaloti | 2.5 | 0.1 | 16.8 | 72 |
| Maolivi | 2.2 | 10.5 | 5.1 | 166 |
| Karoti | 1.3 | 0.1 | 6.9 | 32 |
| Kaloti wophika | 0.8 | 0.3 | 5 | 25 |
| Kaloti wachikasu | 1.3 | 0.1 | 7.2 | 33 |
| Kuzifutsa kaloti | 1.3 | 0.1 | 4.5 | 26 |
| Kaloti wouma | 7.8 | 0.6 | 49.2 | 221 |
| Chickpea | 19 | 6 | 61 | 364 |
| Mkhaka | 0.8 | 0.1 | 3 | 15 |
| Kuzifutsa nkhaka | 2.8 | 0 | 1.3 | 16 |
| Wowonjezera kutentha nkhaka | 0.7 | 0 | 1.8 | 10 |
| Kuzifutsa nkhaka | 0.8 | 0.1 | 1.7 | 11 |
| Maolivi | 0.8 | 10.7 | 6.3 | 115 |
| Zolemba | 1.4 | 0.5 | 9.2 | 47 |
| Sikwashi | 0.6 | 0.1 | 4.3 | 19 |
| Tsabola wobiriwira wokoma | 1.3 | 0 | 7.2 | 26 |
| Tsabola wofiira wokoma | 1.3 | 0 | 5.7 | 27 |
| Kuzifutsa tsabola wokoma | 1.3 | 0.1 | 4.9 | 25 |
| Rhubarb | 0.7 | 0.1 | 2.5 | 13 |
| Radishi | 1.2 | 0.1 | 3.4 | 19 |
| Radishi | 1.9 | 0.2 | 6.7 | 35 |
| Tipu | 1.5 | 0.1 | 6.2 | 30 |
| Beet | 1.5 | 0.1 | 8.8 | 40 |
| Beets wophika | 1.8 | 0 | 10.8 | 49 |
| Kuzifutsa beets | 1.3 | 0 | 6 | 32 |
| Beet zouma | 9 | 0.6 | 56.6 | 254 |
| Beet wodulidwa | 2.7 | 5.5 | 12.2 | 106 |
| Selari (muzu) | 1.3 | 0.3 | 6.5 | 32 |
| Selari (muzu) zouma | 7.8 | 2 | 36.6 | 186 |
| Soy | 2 | 0.1 | 1 | 381 |
| Mbewu za soya (zikumera) | 13.1 | 6.7 | 9.6 | 141 |
| Soya (mbewu youma) | 34.9 | 17.3 | 26.5 | 332 |
| Tomato | 0.6 | 0.2 | 4.2 | 20 |
| Kuzifutsa phwetekere | 1.7 | 0.2 | 1.8 | 15 |
| Phwetekere mchere | 1.1 | 0.1 | 1.6 | 13 |
| Phwetekere yamatcheri | 1.1 | 2 | 3.8 | 24 |
| Tomato mumadzi awo | 1.2 | 0.5 | 3.6 | 24 |
| Atitchoku ku Yerusalemu | 2.1 | 0.1 | 12.8 | 61 |
| Turnips | 1 | 0 | 6 | 28 |
| Dzungu | 1.3 | 0.3 | 7.7 | 28 |
| Maungu okazinga | 1.4 | 5.5 | 5.2 | 76 |
| Nyemba zoyera | 7 | 0.5 | 16.9 | 102 |
| Nyemba zophika | 7.8 | 0.5 | 21.5 | 123 |
| Nyemba zofiira | 8.4 | 0.3 | 13.7 | 93 |
| Katsitsumzukwa nyemba | 2.8 | 0.4 | 8.4 | 47 |
| Zitheba | 2 | 0.2 | 3.6 | 24 |
| Nyemba zouma | 21.1 | 1.2 | 41.4 | 265 |
| Zowonongera | 3.2 | 0.4 | 10.5 | 56 |
| Zukini | 1.5 | 0.2 | 3 | 16 |
| Zukini wophika | 0.8 | 0.1 | 2.5 | 13 |
| Adyo | 6.5 | 0.5 | 29.9 | 143 |
| Mphuzi (zikumera) | 9 | 0.6 | 22.1 | 119 |
| Mphodza wophika | 7.8 | 0 | 20.1 | 111 |
| Maluwa owuma | 24 | 1.5 | 42.7 | 284 |
Mutha kutsitsa ndikusindikiza tebulo Pano.
