Maanta waxaan kuu sooqaatay qoraal ka duwan kan, kaas oo u adeegi doona macluumaad ahaan marka la raacayo cuntada. Qoraalkan waxaad ku arki doontaa inta kaloori ee cunto kasta oo aad cuntaa maalin kasta ay ku jirto.
Markan, waxaan falanqeyn doonnaa noocyada firileyda ee kala duwan, innagoo og inta kaloori ee midkiiba 100 garaam uu ku jiro iyo waxa muuqaal ahaan muuqaalku uga jawaabayo 100 garaam ee cunto kasta:
CEREALS (miisaan cayriin) ,,
Cuntada, Kalori halkii 100g, qadarka,
bariis cad, 343, 1 saxan macmacaan
bariis bunni ah, 332, 1 saxan macmacaan
polenta deg deg ah, 342, 1 saxan macmacaan
boorash, 377, 1 tbsp
boorashka oat, 342, 1 tbsp
327 bur bur, 1 qaado
bur dhan oo sarreen ah, 324, 1 qaado
muesli, 368, 1 koob shaah ah
buunshaha qamadiga, 346, 1 tbsp
budada galleyda (istaarijka), 345, 1 koob oo nooca shaaha ah
Jeermiska qamadiga, 369, 1 qaado shaah
jajabka oat, 321, 1 koob shaah ah
jajabka galleyda, 374, 1 koob shaah ah
49 malt, 1 tbsp nooca macmacaanka
khamiir, 344, 1 tbsp
khamiirka brewer ee khamiirka (Cormillot), 364, 1 qaado yar