Kaore he kaupapa kai totika ka oti kaore he hua. Ma ratau e awhina te whakakapi i te huka e ngaro ana i a koe i te nuinga o te wa o te kai. Heoi, kaua e waiho e koe te whakamahi i nga paramanawa hua. E ai ki a ratau, kia tika nga mea katoa. Koira te take me noho tonu te tepu o te kohinga kaiora o nga hua kia taea ai e koe te tuhi i te kai tika, i runga i te kiko o te kohinga pūngoi me te BJU, i tino aro atu ki a koe.
| Ingoa hua | Pūmua, g i roto i te 100 g | Nga momona, g mo te 100 g | Warowaihā, g i roto i te 100 g | Te kohinga pūngoi, kcal |
| Āperekoti | 0.9 | 0.1 | 9.0 | 44 |
| Aperikoka kēna | 0.4 | 0.1 | 15.5 | 67 |
| Avocado | 2.0 | 20.0 | 6.0 | 212 |
| Quince | 0.6 | 0.5 | 9.8 | 40 |
| Aki | 1.0 | 15.0 | 8.0 | 151 |
| Paramu Cherry | 0.2 | 0.0 | 6.9 | 27 |
| He pineapa | 0.4 | 0.2 | 10.6 | 49 |
| Paina kēne | 0.1 | 0.1 | 14.0 | 57 |
| Karaka | 0.9 | 0.2 | 8.1 | 36 |
| Karaka karaka | 0.6 | 0.0 | 8.9 | 37 |
| Pakihi | 0.6 | 0.1 | 5.8 | 25 |
| Kawai merengi | 0.5 | 0.1 | 9.0 | 37 |
| Acerola | 0.4 | 0.3 | 7.7 | 32 |
| Panana | 1.5 | 0.2 | 21.8 | 95 |
| Cherry | 0.8 | 0.5 | 11.3 | 52 |
| Cherry 4 nga waa i tu | 0.8 | 0.2 | 10.7 | 50 |
| Hortex Cherry Pitted | 0.9 | 0.4 | 9.9 | 49 |
| Cherry hukapapa | 0.9 | 0.4 | 11.0 | 46 |
| Cherry kēna | 0.8 | 0.2 | 10.6 | 45 |
| Granadilla | 0.5 | 0.1 | 8.0 | 46 |
| Garnet | 0.9 | 0.0 | 13.9 | 52 |
| Karepe | 0.7 | 0.2 | 6.5 | 29 |
| Peara | 0.4 | 0.3 | 10.9 | 42 |
| Peara kēne | 0.2 | 0.0 | 15.6 | 65 |
| Guava | 2.6 | 1.0 | 8.9 | 68 |
| Guava Strawberry | 0.6 | 0.6 | 17.4 | 69 |
| Guarana | 0.1 | 0.0 | 6.5 | 26 |
| Kaniu (huarakau) | 1.4 | 0.3 | 22.4 | 94 |
| Durian | 1.5 | 5.3 | 23.3 | 147 |
| Merengi | 0.6 | 0.3 | 7.4 | 33 |
| Merengi honi | 0.6 | 0.3 | 7.4 | 33 |
| Gerdela | 0.9 | 0.2 | 10.0 | 46 |
| Aporo whetu | 0.5 | 0.4 | 15.3 | 67 |
| Whakaahua | 0.7 | 0.2 | 13.7 | 49 |
| Carambola | 1.0 | 0.0 | 7.0 | 31 |
| Kiwano | 1.8 | 1.3 | 7.6 | 44 |
| Kiwi | 1.0 | 0.6 | 10.3 | 48 |
| Koura | 1.0 | 0.0 | 10.5 | 44 |
| Clementine | 0.9 | 0.2 | 10.3 | 47 |
| Corlan | 0.7 | 0.2 | 18.0 | 82 |
| Kumquat | 1.9 | 0.9 | 9.4 | 71 |
| He kotakota | 0.9 | 0.1 | 3.0 | 16 |
| Rēmana | 0.9 | 0.1 | 3.0 | 16 |
| Rēmana atia | 0.4 | 0.3 | 6.5 | 21 |
| Rēmana Hapanihi (Yuzu) | 0.5 | 0.1 | 7.0 | 21 |
| Lychee | 0.8 | 0.3 | 14.4 | 65 |
| Tonga | 1.3 | 0.1 | 14.0 | 60 |
| Lucuma | 0.1 | 0.1 | 7.9 | 32 |
| Mabolo | 0.5 | 0.4 | 15.3 | 67 |
| Hua makutu | 0.0 | 0.0 | 7.7 | 30 |
| Maclura (aporo a Arama) | 0.0 | 0.0 | 0.0 | |
| Mamoe | 0.5 | 0.5 | 9.5 | 51 |
| Mango | 0.5 | 0.3 | 11.5 | 67 |
| Mangosteen (mangosteen) | 0.6 | 0.3 | 14.0 | 62 |
| Mandarin | 0.8 | 0.2 | 7.5 | 33 |
| Tangerine kēne | 0.6 | 0.3 | 8.9 | 37 |
| Hua Passion | 2.4 | 0.4 | 13.4 | 68 |
| Marang | 2.5 | 0.7 | 27.3 | 125 |
| Marula | 0.6 | 0.5 | 9.6 | 48 |
| Mora | 1.5 | 0.5 | 5.9 | 34 |
| Medlar | 0.0 | 0.0 | 12.0 | 53 |
| Medlar Hapanihi | 0.4 | 0.2 | 10.4 | 47 |
| Nectarine | 0.9 | 0.2 | 11.8 | 48 |
| Noina (Sugar Apple) | 0.4 | 0.4 | 9.8 | 47 |
| Noni | 0.1 | 0.3 | 10.0 | 44 |
| Papaya | 0.6 | 0.1 | 9.2 | 48 |
| Passionflower kikorangi (whetu o Cavalier) | 2.4 | 0.4 | 13.4 | 68 |
| Pepino | 0.0 | 0.0 | 20.0 | 80 |
| Peach | 0.9 | 0.1 | 11.3 | 46 |
| Pihikete kēne | 0.3 | 0.1 | 14.7 | 68 |
| Pitaya | 0.5 | 0.3 | 12.0 | 50 |
| Pluot | 1.2 | 0.1 | 11.0 | 57 |
| Pomelo | 0.6 | 0.2 | 6.7 | 32 |
| Rambutan | 0.6 | 0.2 | 19.0 | 82 |
| Salakka | 0.0 | 0.0 | 12.0 | 50 |
| Sapodilla | 0.4 | 1.1 | 14.7 | 83 |
| Sapota (Aporo Pango) | 2.1 | 0.6 | 31.2 | 134 |
| Ngahau | 0.7 | 0.2 | 9.0 | 58 |
| Syzycha | 0.6 | 0.3 | 5.6 | 25 |
| Paramu | 0.8 | 0.3 | 9.6 | 42 |
| Paramu 4 kaupeka takirua | 0.8 | 0.2 | 7.7 | 94 |
| Tamarillo | 0.0 | 0.0 | 12.5 | 50 |
| Tangelo | 1.0 | 1.0 | 13.0 | 70 |
| Tangerine | 0.8 | 0.3 | 11.5 | 53 |
| Te hurihanga | 1.5 | 0.3 | 9.4 | 54 |
| Feijoa | 1.0 | 1.0 | 11.0 | 49 |
| Feronia (Wood Aporo) | 0.3 | 0.2 | 12.0 | 50 |
| Whāranu hua 4 kaupeka | 0.9 | 0.0 | 7.7 | 34 |
| Hua | 0.6 | 0.2 | 12.9 | 56 |
| Hinengaro | 0.5 | 0.3 | 15.3 | 66 |
| Wahine Persimmon | 0.5 | 0.4 | 15.3 | 67 |
| Tsabr | 0.7 | 0.5 | 6.0 | 41 |
| Citron | 0.9 | 0.1 | 3.0 | 34 |
| Ringa Citron Buddha | 0.9 | 0.1 | 3.0 | 34 |
| Champak | 2.1 | 0.6 | 26.1 | 117 |
| Keriana | 1.1 | 0.4 | 11.5 | 50 |
| Cherimoya | 1.7 | 0.6 | 15.4 | 74 |
| Chupa-chupa (Matiziya cordial) | 0.5 | 0.3 | 15.2 | 64 |
| Parewai | 0.7 | 0.0 | 13.6 | 52 |
| Aporo | 0.4 | 0.4 | 9.8 | 47 |
| Apple koura | 0.5 | 0.2 | 10.7 | 53 |
| Granny Smith Aporo | 0.4 | 0.4 | 9.7 | 48 |
| Tunua aporo reka me te kawa | 0.5 | 0.5 | 12.3 | 59 |
| Aporo tunu reka | 0.5 | 0.3 | 24.0 | 89 |
| Fuji Apple | 0.4 | 0.2 | 19.1 | 71 |
| Keke Aporo | 0.3 | 0.2 | 10.4 | 46 |
Ka taea e koe te tango i te teepu kia kore e ngaro i konei.
