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 miraha kala duwan, anagoo og inta kaloori ee midkiiba 100 garaam uu kujiro iyo waxa muuqaal ahaanta muuqaalka ah uga jawaabayo 100 garaam ee cunno kasta:
MIDHAHA
Cuntada, Kalori halkii 100g, qadarka,
cananaaska, 51, 1 jeex
mooska, 101, 1 unug yar
cherry, 71, 1 koob oo shaah ah
tubta, 54, 1 halbeeg
damask, 53, 1 unug
miro guduud, 50, 1 cutub
raspberry, 52, 1 koob oo shaah ah
strawberry, 39, 1 koob oo shaah ah
miro, 35, 1 koob oo shaah ah
fig, 63, 1 unug
kiwi, 48, 1 cutub
liin, 35, 1 unug
mandarin, 50, 1 unug yar
xamili, 70, 1 pc
tufaax, 59, 1 unug yar
qaraha, 29, 1 jeex ama 2-farood oo ballaaran
Liin dhanaan, 47, 1 unug yar
timo la'aan, 71, 1 halbeeg gabar
pear, 62, 1 unug yar
bambeelmo, 41, 1 unug
del Bosque (miraha buluugga ah, miraha loo yaqaan 'gros and blackberry), 50, 1 koob oo shaah ah
qaraha, 31, 1 jeex ama 2-farood oo gocasho ballaaran
canab, 75, 1 koob oo shaah ah
MIDHAHA qalalan,,
yicib, 572, 1 tbsp ama 10 cutub
hazelnut, 605, 1 tbsp ama 10 cutub
Caju xabadka, 558, 1 tbsp ama 12 cutub
looska, 598, 1 tbsp ama 15 cutub
walnut, 663, 1 tbsp ama 5 dhicin
pistachio, 573, 1 tbsp ama 15 cutub
lowska geedka, 673, 1 tbsp ama 60 cutub
looska cusbada leh (soodhiyam kaliya),
MIDHAHA QARAN ,,
tubta, 283, 1 abrikot la qalajiyey
damask, 290, 1 unug
miro guduud, 292, 1 khudaar la qalajiyey
berde, 281, 1 abrikot la qalajiyey
tufaax, 296, 1 abrikot la qalajiyey
sabiib, 313, 1 tbsp ama 20 cutub
MIDHKA ENV LIGHT ,,
cananaaska la jarjaray iftiinka, 37, 1 cutub
abrikot oo ku jira sharoobada fudud, 12, 1 badh
miro guduud ee sharoobada fudud, 24, 1 badh
isteroberi ee sharoobada fudud, 24, 1 nus
Iftiinka 'Coctail light', 26, 1 compotera gabar ah
Salad miro aan dhadhamin, 31, 1 isbarbar dhig yar
MIDHAHA ENV COMMON ,,
cananaaska, 79, 1 cutub
pear, 77, 1 nus
miro guduud, 75, 1 badh