Omega 3 và Omega 6 trong thực phẩm, Cân đối nhu cầu Omega 3 và Omega 6 |
Omega 3 và Omega 6 trong thực phẩm, Cân đối nhu cầu Omega 3 và Omega 6 |
Feb 24 2011, 02:01 AM
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Omega -3 và Omega - 6 Nguyễn thượng Chánh , dvm Từ lâu các nhà khoa học nhận thấy người Nhật bổn cũng như các dân tộc thiểu số Inuits và Esquimo ở về phía Bắc Canada có tỉ lệ bệnh tim mạch rất thấp so với các dân tộc khác. Phải chăng nhờ tập quán ăn cá đã giúp họ tránh khỏi được một phần nào bệnh lý nói trên ? Từ nhận xét nầy, người ta mới tìm ra được chất Omega -3 trong mỡ cá . Rất nhiều công trình khảo cứu khoa học đả nói lên sự lợi ích của Omega - 3 đối với sức khỏe chúng ta . Omega -3 là gì ? Đây là những chất acid béo thiết yếu (essential fatty acids) nằm trong nhóm chất béo không bão hòa đa thể. Thiết yếu vì cơ thể không thể tự tổng hợp được mà cần phải nhờ thực phẩm mang vào. Có 3 loại Omega-3: 1- Alpha linolenic acid (ALA): có nhiều nhất trong hạt lanh (linseed, flaxseed, graines de lin), trong đậu nành, trong hạt dẻ (walnuts), trong các loại dầu ăn làm từ các thực vật vừa kể và trong dầu Canola (colza). Riêng hai loại dầu đậu nành (soybean oil) và dầu hạt dẻ, ngoài chất béo Omega-3 ra, chúng cũng còn có chứa một tỉ lệ khá cao chất béo Omega-6 nữa . 2- Eicosapentaenoic acid (EPA): Một phần nhỏ, lối 15 % được cơ thể tổng hợp từ chất acid béo ALA, phần lớn còn lại được tìm thấy trong cá tôm sò, mà đặc biệt là trong mỡ cá sống ở vùng nước lạnh như: salmon, mackerel, herring, trout, sardine, halibut vv… Bệnh tiểu đường, tình trạng stress cũng như sự lạm dụng rượu và thuốc lá đều gây trở ngại trong việc chuyển hóa ALA ra EPA. 3- Docosahexaenoic acid (DHA): Được thấy nhiều trong các loài thủy sản và trong sữa mẹ. Cơ chế nhờ đó mà Omega-3 có ảnh hưởng tới bệnh tim mạch là do tính kháng viêm, làm giảm áp huyết, làm giảm nồng độ triglycerides, kích thích nitric oxide xuất xứ từ nội mạc, giảm sự kết tụ tiểu cầu và giảm những eicosanoids gây viêm. Ngoài ra còn có bằng chứng rằng Omega-3 fatty acids ngừa được chứng tim đập sai nhịp và làm cho cơ tim được quân bình (Trịnh Cường & Giang Nguyễn Trịnh). Tóm lại Omega-3 có ích trong việc làm hạ cholesterol và triglyceride trong máu, ngừa hiện tượng máu bị đóng cục (antithrombotic), ngừa nghẽn mạch vành và giúp điều hòa nhịp tim (antiarrythmic), nhờ đó tránh được nguy cơ chết bất đắc kỳ tử. Cá nuôi chứa ít chất acid béo EPA và DHA hơn cá được đánh bắt ngoài biển. Có người còn nói Omega-3 cũng có khả năng làm tăng sức miễn dịch, làm giãn nở mạch, ngừa bệnh viêm khớp tự miễn rheumatoid arthritis, ngừa hiện tượng trầm cảm và luôn cả bệnh lú lẫn Alhzeimer nữa. Omega-6 là gì ? Đây là một loại acid béo nằm trong nhóm chất béo không bão hòa đa thể. Trong nhóm nầy, quan trọng nhất là: -Linoleic acid (LA): là một acid béo thiết yếu hiện diện trong hầu hết các loại dầu thực vật mà chúng ta thường dùng hằng ngày. -Gamma linolenic acid (GLA): một phần được cơ thể tổng hợp từ chất LA, một phần khác hiện diện trong một số dầu thực vật như primrose oil, borage oil và trong sữa mẹ.Trong cơ thể, GLA chuyển thành chất prostaglandins. Chất nầy có tính chống viêm sưng, rất hữu hiệu để làm giảm thiểu triệu chứng bệnh viêm khớp tự miễn. -Dihomo-gamma linolenic acid (DGLA): là một chuyển hóa chất của GLA… DGLA chuyển thành eicosanoids serie1 giúp bảo vệ tim mạch, kích thích miễn dịch, và đồng thời có tính chống viêm sưng (antiinflammatory) . -Arachidonic acid (AA): là một chuyển hóa chất của DGLA… AA chuyển ra thành eicosanoids serie 2 giúp vào việc làm lành các vết thương, cũng như dự phần vào cơ chế của phản ứng dị ứng. Tuy vậy, một sự thặng dư chất AA rất có hại cho sức khỏe như nó có thể kéo theo bệnh viêm khớp, bệnh ngoài da và một số bệnh tự miễn (autoimmune) khác. Eicosanoids serie 2 và eicosanoids serie 4 biến thể từ Arachidonic acid (AA) có thể gây viêm sưng, làm co các mạch máu, kích thích sự kết tụ tiểu cầu và là những hóa chất độc tùy theo nơi nào trong cơ thể mà eicosanoids được tăng hoạt. Omega 6 hiện diện trong các loại dầu thực vật như: dầu bắp (corn oil), dầu hạt bông vải (cottonseed oil), dầu hạt nho (grapeseed oil, huile de pepins de raisin), primrose oil (huile d’onagre), safflower oil (huile de carthame), borage oil (huile de bourrache), hemp oil (huile de chanvre), dầu mè (sesame oil), dầu đậu nành (soybean oil), dầu hoa hướng dương (sunflower oil, huile de tournesol), trong trứng gà, trong mỡ và trong beurre. Cũng như Omega-3, Omega-6 rất có ích trong việc ngăn ngừa các bệnh tim mạch bằng cách làm giảm cholesterol và triglyceride trong máu xuống. Tuy vậy, ăn quá nhiều Omega-6 cũng không tốt cho sức khỏe, như nó có thể làm gia tăng sự giữ nước trong cơ thể, kéo theo việc tăng áp suất máu, và tăng nguy cơ hiện tượng máu bị đóng cục trong mạch. Bởi lý do vừa kể, tỉ lệ giữa Omega-6 và Omega-3 tiêu thụ rất ư là quan trọng. Một tỉ lệ Omega-6 quá cao và Omega-3 quá thấp sẽ có ảnh hưởng không tốt cho sức khỏe. Trong biến dưỡng, hai chất Omega-6 và Omega-3 đều sử dụng chung một số enzymes, vitamins (B3, B6, C, E) và các chất khoáng magnesium và zinc. Nếu Omega -6 quá nhiều, nó sẽ chiếm lấy hết các enzymes và vitamins cần thiết khiến Omega-3 không thể hoạt động một cách hoàn hảo được, nhất là trong việc bảo vệ tim mạch, và còn có thể gây nên cơn đau nhức viêm sưng chẳng hạn như viêm khớp và suyễn. Ngoài Omega-3 và Omega 6 ra cũng còn có Omega-9 nữa. Chất sau nầy được gọi là oleic acid. Đây là loại chất béo không bão hòa đơn thể. Các nhà khoa học cho biết rằng chất béo Omega-9 cũng rất tốt để phòng ngừa các bệnh về tim mạch và có lẽ cả cancer vú ở phụ nữ nữa. Dầu olive có chứa một tỉ lệ rất cao chất acid béo Omega-9. Cần phải có sự quân bình giữa omega-6 và omega-3 Omega-3 rất ít ổn định, dễ bị hủy bởi ánh sáng, và nhiệt độ cao (như lúc chiên trong chảo nóng chẳng hạn). Dưới tác dụng của oxy, Omega-3 trở nên hôi (rancid). Bởi những lý do nầy, cho nên kỹ nghệ thực phẩm thường chọn những loại dầu nào dễ ổn định hơn để pha trộn trong thực phẩm sản xuất theo lối công nghiệp. Các loại dầu nầy thường chứa rất ít chất Omega-3, nhưng ngược lại nó lại rất giàu về omega-6. Tại các quốc gia Tây phương, và Bắc Mỹ, thức ăn công nghiệp thường có chứa từ 10 đến 30 Omega-6 cho 1 Omega-3. Tỉ lệ quá chênh lệch giữa Omega-6/ Omega-3 rất có hại cho sức khỏe. Tỉ lệ lý tưởng phải ở mức từ 1 tới 4 Omega-6 cho 1 Omega-3. Nhìn chung, trong các bữa ăn hằng ngày, dân Bắc Mỹ ít chiụ dùng cá nên thiếu Omega-3, nhưng ngược lại quá thừa Omega-6 vì họ thường sử dụng fast foods và thực phẩm biến chế công nghiệp, chứa rất nhiều dầu thực vật. Nhu cầu của chúng ta Theo Hoa Kỳ và Canada, một người có nhu cầu 2000 Calories (kcal) / ngày, thì cần phải có một số Omega-3 như sau: ALA phải cung cấp 0.5% nguồn năng lượng, tương đương với 1,1g Omega-3 ở đàn bà và 1,6g ở đàn ông và phải có tối thiểu 500mg chất EPA+DHA. Họ cũng thiên về Omega-3 từ nguồn thủy sản nhiều hơn là Omega-3 từ nguồn gốc thực vật. Để có được 1,3g Omega-3, thì cần: Omega-3 nguồn gốc thực vật (ALA) - 2 muỗng café hạt lanh xay - ½ muỗng café (2ml) dầu hạt lanh - 1 ¼ tách noix de Grenoble - 13 gr hạt Graines de chanvre (hemp) - 1 muỗng canh dầu canola (colza) - 22 ml dầu đậu nành Omega-3 nguồn gốc thủy sản (EPA+ DHA) - 70 g cá salmon Atlantic (cá nuôi) - 90 g cá pink salmon (trong lon) - 90 g cá sardine - 70 g cá herring (hareng) - 120 g cá white tuna (thon) loại trong lon Còn đối với nhu cầu về Omega-6 (LA): đàn ông cần phải có 16g/ngày và đàn bà 12g/ngày. Năm 1999, một số nhà chuyên môn trên thế giới đã họp lại và đưa ra nhận xét cho rằng số liệu về nhu cầu Omega-3 mà Hoa Kỳ và Canada đưa ra vẫn còn quá thấp, trong khi số liệu về Omega-6 thì lại quá cao, không hữu hiệu để có thể làm giảm thiểu các bệnh lý nghẽn mạch vành được.Theo họ, nhu cầu về Omega-3 cần phải là 2,22g/ngày, và EPA+DHA: 0,65g/ngày. Đối với Omega-6, phải là 4,44g/ngày, tối đa 6,67g/ngày. Tổ Chức Y Tế Thế Giới (WHO) thì khuyến cáo nhu cầu về Omega-3 như sau: ALA từ 0,8g đến 1,1g/ngày và EPA+DHA từ 0,3g đến 0,5g/ngày. Có nên ăn cá hay không ? Omega-3 EPA và DHA trong cá và trong dầu cá là những acid béo rất tốt cho tim. The American Heart Association khuyến cáo chúng ta nên dùng cá 2-3 lần một tuần, đồng thời cũng nên ăn những loại thực vật giàu chất béo Omega-3 ALA như hạt lanh, hạt dẻ, và dầu canola. Tránh đừng nên ăn những lát cá có áo bột sẵn bán ngoài chợ vì nó thường chứa nhiều chất béo Trans rất xấu. Sự ích lợi của việc ăn cá để ngừa bệnh tim mạch vẫn trội hơn việc cữ dùng cá vì sợ cá bị nhiễm thủy ngân và dioxin. Tuy nói vậy, nhưng đối với phụ nữ đang mang thai, hoặc đang cho con bú cũng cần nên cẩn thận. Đối với đồng hương đang sinh sống tại các quốc gia Tây phương, thì nên hạn chế việc dùng các loại cá như cá mập (shark), cá tuna, cá lưỡi kiếm (swordfish), và cá trout là những loại cá có chứa nhiều thủy ngân nhất. Chất nầy sẽ ảnh hưởng không tốt cho bào thai. Sau đây là một vài thí dụ về Omega-3 ở một số loài thủy sản (100g): Cá salmon 1.8 g, sardine 1.4, herring 1.2, mackerel 1.0, trout 1.0, swordfish 0.7, tuna 0.7, haddock 0.2, cod 0.2, tôm tép 0.3, sò 0.5-0.7g (USDA Nutrient database for standard reference). Cá chứa ít chất béo bão hòa hơn thịt, cho nên ăn cá vẫn tốt hơn ăn thịt. Ăn cá vẫn là giải pháp tốt hơn là uống những viên dầu cá. Mỡ cá ngoài chất Omega-3 ra, nó cũng còn có chứa những chất dinh dưỡng khác nữa, chẳng hạn như chất Selenium mà dầu cá không có. Trường hợp ai không thích ăn cá thì họ nên uống thêm các viên supplement dầu cá Dầu cá thì sao ? Dầu cá là nguồn cung cấp trực tiếp 2 loại Omega-3 EPA và DHA. Dầu cá bán ở trên thị trường thường có pha thêm vitamin E, là chất chống oxy hóa để giúp cho dầu khỏi trở nên hôi.Vitamin E có khuynh hướng làm loãng máu và có thể gây xuất huyết nếu lạm dụng dầu cá. Tại Canada hiện nay có vài chục hiệu dầu cá được bày bán trên thị trường. Các viên dầu cá nầy thường chứa vào khoảng 1000mg dầu, nhưng không có nghĩa là nó có đủ 1000mg Omega-3 đâu. Tùy theo loại dầu cá mà nồng độ Omega-3 có thể thay đổi từ 100mg đến 700mg chất Omega-3 EPA+DHA. Cũng có sản phẩm vừa chứa dầu cá mà đồng thời cũng có chứa các loại dầu khác, như dầu bourrache (borage oil), dầu onagre (primrose oil), dầu carthame (safflower oil) vv…Được biết nhu cầu trung bình hằng ngày của chúng ta ở vào khoảng 500 mg EPA+DHA. Dầu cá khác với dầu gan cá. Dầu gan cá được sử dụng để cung cấp vitamin A và vitamin D. Muốn có đủ nhu cầu Omega-3 cần thiết chúng ta cần phải uống một số lượng lớn dầu gan cá, vì vậy có thể có nguy cơ bị ngộ độc do thặng dư vitamin A và vitamin D. Những ai có vấn đề máu huyết, hoặc đang sử dụng thuốc kháng đông (warfarin, heparin) thì cần phải thận trọng khi dùng dầu cá. Dùng quá nhiều dầu cá có thể bị nôn mửa và đi tiêu lỏng. Vì tính chất gây loãng máu của dầu cá, cho nên nếu uống trên 3g Omega-3 trong một ngày có thể bị chảy máu cam. Hiện nay, tại Bắc Mỹ, dầu cá vẫn còn được xếp trong nhóm thực phẩm bổ sung (dietary supplement), vì vậy luật lệ kiểm soát chất lượng các loại dầu cá vẫn còn lỏng lẻo chớ chưa được chặt chẽ như phía bên dược phẩm. Các liều lượng Omega ghi trên nhãn hiệu đôi khi cũng không chắc gì đúng với chất lượng của sản phẩm chứa đựng trong chai. Cơ hội bằng vàng của kỹ nghệ ăn uống Tại Canada, Công ty sữa Natrel cho trộn dầu hạt lanh vào sữa để tăng cường thêm Omega-3. Cty Neilson Dairy Oh thì sản xuất ra một loại sữa giàu chất Omega-3 DHA bằng cách cho trộn thêm chất DHA của cá vào thức ăn hỗn hợp dùng nuôi bò sữa. Cty Kraft tung ra thị trường loại sauce mayonnaise có tăng cường chất Omega-3 bằng cách cho trộn thêm dầu đậu nành trong sauce, nhưng cách nầy cũng có cái bất lợi là đồng thời nó cũng làm tăng chất Omega-6 lên. Trên thị trường, rất nhiều sản phẩm có tăng cường thêm Omega-3. Chẳng hạn fromage có Omega-3 làm từ sữa vắt từ những con bò được cho ăn khẩu phần đặc biệt có hạt lanh và chất DHA của cá. Hiệu fromage Black Diamond có chứa 0.1g Omega-3 cho mỗi 30g, trong số nầy 20mg là DHA.Trứng gà tăng cường Omega-3, sản xuất ra từ những gà mái đã được nuôi bằng thực phẩm hỗn hợp có trộn thêm 20% hạt lanh. Trứng gà loại nầy rất to và có chứa lối 0.4g Omega-3, trong số nầy 8mg là DHA. Phải cần ít nhất 20 quả trứng mới hy vọng có được một số lượng chất acid béo Omega-3 tương đương với số Omega-3 trong 90g cá salmon . Kết luận Bệnh tim mạch là nguyên nhân gây tử vong hàng đầu tại các quốc gia công nghiệp. Chất acid béo Omega-3 đã xuất hiện thật đúng lúc, và đã được nhiều người xem như một vị cứu tinh đối với họ. Đúng vậy, các nhà khoa học đều nhìn nhận tính chất tốt đẹp của Omega-3 trong việc phòng ngừa phần nào các bệnh về tim mạch. Kỹ nghệ thực phẩm và kỹ nghệ thuốc thiên nhiên đã không bỏ lỡ cơ hội khai thác các mặt hàng có chứa chất Omega-3 để mong hốt bạc một cách nhanh chóng. Quảng cáo của họ rất hấp dẫn và rất tinh vi để mê hoặc người tiêu thụ. Dù sao đi nữa, chúng ta nên nhớ rằng Omega-3 cũng chỉ là một chất béo mà thôi, hiệu quả của nó cũng còn phải tùy thuộc vào một số yếu tố khác nữa mà quan trọng hơn hết là tỉ lệ giữa Omega-6 và Omega-3 tiêu thụ. Nguồn Omega-3 từ thực vật, tốt nhất vẫn là dầu lanh, hạt lanh, kế đó là nguồn Omega-3 động vật mà điển hình là hai chất EPA và DHA từ cá. Cái phức tạp là một loại dầu thực vật nào đó nếu có chứa Omega-3 thì đồng thời cũng thường có chứa Omega-6 với tỉ lệ khác nhau. Cách dễ nhất để có chất Omega-3 là dùng hạt lanh. Loại thức ăn nầy chứa một tỉ lệ Omega-3 rất cao. Tại Canada, hạt lanh có thể mua được dễ dàng tại các siêu thị hoặc trong các tiệm bán thực phẩm thiên nhiên. Giá lối 3$ /kg. Hạt lanh hình dáng hơi dẹp, to hơn hạt mè một tí, và có vỏ màu nâu cứng và láng bóng. Để được dễ hấp thụ, hạt lanh khi mua về, nên để y nguyên, không được rang, dùng máy xay café, xay vừa đủ dùng trong một tuần. Đựng hạt lanh đã xay trong keo sậm màu, đậy kín gió và đem cất trong tủ lạnh. Mỗi ngày múc 2 muỗng canh hạt lanh trộn vào salade mà ăn. Nói chung, để ngừa các bệnh tim mạch không gì tốt hơn ngoài việc phải giảm thiểu dầu mỡ, ăn ít thịt đỏ (thịt bò, thịt heo, thịt dê cừu), tránh các loại chất béo xấu như chất béo bão hòa và chất béo Trans, và nên thế vào bằng các loại chất béo tốt, như chất béo không bão hòa đơn thể (monounsaturated) có nhiều trong dầu olive, và chất béo không bão hòa đa thể (polyunsaturated) hiện diện trong hầu hết các loại dầu thực vật như dầu canola, dầu đậu nành vv…. Nên dùng cá 2-3 lần trong tuần, ăn nhiều rau đậu, hạt dẻ và trái cây tươi. Ngoài ra cần phải bớt rượu, bỏ thuốc, và nhớ nên vận động, tập thể dục đều đặn và thường xuyên. The American Heart Association có đưa ra khuyến cáo sau đây : Tổng số chất béo (tốt lẫn xấu) ăn vào trong một ngày không được vượt quá giới hạn 30% của nhu cầu năng lượng (2000 Calories). Một nửa số chất béo trên phải là chất béo không bão hoà đơn thể, ¼ là chất béo không bão hòa đa thể (Omega-3 và Omega-6) và ¼ còn lại là chất béo bão hòa (saturated). Vấn đề Omega-3 và Omega-6 rất phức tạp. Cho tới nay, những cuộc tìm tòi về Omega-3 fatty acids đã đưa tới những kết quả trái ngược, phần lớn là vì những cách nghiên cứu không được rõ rệt (nhận xét thay vì can thiệp). Sự thay đổi về mẫu số, cũng như tổng số khác biệt và sự kéo dài cung cấp Omega-3 fatty acids… (Trịnh Cường, Giang Nguyễn Trịnh). Tạp chí JAMA đã đưa ra nhận xét là quả thật Omega-3 có ích lợi phần nào đối với các bệnh về tim mạch, nhưng còn đối với các bệnh cancer người ta chưa có thể rút ra một kết luận nào chắc chắn cả. Omega-3 vẫn còn trong vòng nghiên cứu và tranh luận giữa các giới khoa học với nhau… Omega -3 và Omega-6 đều là chất béo cả. Tốt hay xấu cũng còn tùy thuộc vào cách sử dụng của chúng ta mà thôi ./. ---------------------------------- kinh nghiệm bản thân của KT lúc sử dụng có tính toán tỉ lệ 1 Omega3/ 2 Omega 6 trong thực phẩm ăn trong ngày..thì có các phản ứng sau : ăn thực phẩm thiếu canxi tạo kiềm... bị viêm họng... nhưng lúc sử dụng thực phẩm có tỉ lệ canxi cao hơn phospho ,kali hay là thực phẩm canxi cao hơn phospho nhưng ít hơn kali, có tỉ lệ Omega3 cao hơn Omega6... lập tức viêm họng hết ,lành lặn rất nhanh( có cho thêm Natri vào thực phẩm )... có phản ứng kiềm mạnh , có cảm giác bồn chồn ,buồn nôn |
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Feb 24 2011, 02:30 AM
Bài viết
#2
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Advanced Member Nhóm: Members Bài viết: 405 Gia nhập vào: 29-July 09 Thành viên thứ.: 4,110 |
Omega-9
Omega-9 là một gia đình của các axit béo trong đó bao gồm hai loại axit béo quan trọng gọi là axit stearic và axit oleic. Stearic acid là một chất béo bão hòa có thể được chuyển thành acid oleic, đó là không bão hòa đơn. Oleic acid là các acid béo có nhiều nhất trong tự nhiên và chính dầu được sản xuất bởi các tuyến da. Omega-9 là axit béo không cần thiết, vì nó được sản xuất tự nhiên của cơ thể. Omega-9 là chủ yếu được sử dụng khi có một bất cập của một trong hai omega-3, omega-6 hoặc cả hai. Khi cơ thể không có đủ omega-3 hay omega-6, nó sẽ cố gắng để bù đắp bằng cách sản xuất-axit béo omega 9 sẽ diễn ra của họ. Omega-9 dẫn xuất không hiệu quả như omega-3 hay omega-6 dù và sức khỏe của chúng ta cuối cùng sẽ bị ảnh hưởng. http://translate.google.com.vn/translate?h...Fomega_info.htm ----------------------------------------------- Sức khỏe Lợi ích của Acid béo Omega 9 Omega 9 là một acid béo không bão hòa đơn chất béo mà còn được gọi là, axit oleic. Omega 9 là kỹ thuật không phải một acid béo thiết yếu vì cơ thể có thể sản xuất một số lượng hạn chế, cung cấp các axit béo thiết yếu, omega 3 và omega 6 , có mặt. Nếu chế độ ăn uống của bạn là thấp trong các axit béo cần thiết, sau đó cơ thể không thể sản xuất đủ omega 9. Trong trường hợp đó, omega 9 trở thành một loại axit béo thiết yếu vì cơ thể của bạn sẽ cần để có được nó từ chế độ ăn uống của bạn. Y tế lợi ích của omega 9: -Làm giảm mức cholesterol, do đó làm giảm nguy cơ bệnh tim mạch -Làm giảm xơ vữa động mạch (xơ cứng động mạch) -Làm giảm sức đề kháng insulin, từ đó cải thiện glucose (đường trong máu) bảo trì -Cải thiện chức năng miễn dịch -Cung cấp bảo vệ chống lại một số loại ung thư Những nguồn thực phẩm của 9 acid béo omega: -Olive dầu - nguồn tốt nhất của omega 9 -Olives -Ô-liu -Avocados -Trái bơ -Almonds -Hạnh nhân -Peanuts -Đậu phộng -Sesame oil -Dầu mè -Pecans -Hồ đào -Pistachio nuts -Hạt hồ trăn -Cashews -Hạt điều -Hazelnuts -Quả phỉ -Macadamia nuts -Hạt Macadamia Để giảm cân tối ưu, giảm chất béo tổng thể của bạn / tiêu thụ dầu đến một mức độ hợp lý. Udo Erasmus, tiến sĩ, các chuyên gia thế giới về dầu trong dinh dưỡng, những người ủng hộ 15-20% của tổng số calo lấy từ chất béo - và phần lớn cần được các axit béo cần thiết . Để xác định có bao nhiêu gam chất béo này biến thành, bạn nhân với tổng số calo hàng ngày của bạn bằng 15% (20% cho đến cuối cao của dãy) và sau đó phân chia kết quả của 9, đó là số lượng calo trong một gram chất béo. Đây là một ví dụ: 2.500 calo / ngày x 0,15 = 375 375 / 9 = 41,6 hoặc 42 gam chất béo mỗi ngày - phần lớn trong số đó cần được các axit béo thiết yếu http://translate.google.com.vn/translate?h...%2Fomega-9.html |
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Feb 25 2011, 07:01 PM
Bài viết
#3
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Advanced Member Nhóm: Members Bài viết: 405 Gia nhập vào: 29-July 09 Thành viên thứ.: 4,110 |
Cốc loại Axit Dương
Ngô, sấy khô (Navajo) = Corn, dried (Navajo) = 100g Nước_____________________g 8.10 Energy, năng lượng_______kcal 386 Protein____________________g 9.88 Total lipid (fat)______________g 5.22--0mega 3/6 ( 69 / 1833 mg ( 100g) Carbohydrate,by difference____g 74.93 Sugars, total ( đường ,tổng )__g 5.38 Calcium, Ca______________mg 15 Iron, Fe__________________mg 1.92 Magnesium,Mg ___________mg 124 Phosphorus, P____________mg 337 Potassium, K_____________mg 511 Sodium, Na ______________mg 13 Zinc , Zn_________________mg 3.05 Copper ,Cu_______________mg 0.195 Manganese,Mn ___________mg 0.848 Thiamin ,B-1______________mg 0.200 Riboflavin, B-2 ____________mg 0.068 Niacin ,PP;B-3____________mg 3.300 Pantothenic acid,B-5_______mg 0.380 Vitamin B-6 ______________mg 0.372 Folate, total B-9__________mcg 77 Folate, food B-9__________mcg 77 Folate, DFE B-9__________mcg 77 Vitamin K_______________mcg 0.9 protein 30, protein 659 phospho 1 , canxi 1 Tính vị, tác dụng: Ngô có vị ngọt, tính bình; có tác dụng lợi niệu tiêu thũng, bình can, lợi đàm Ngô, sấy khô, màu vàng (Đồng bằng Bắc Ấn Độ) = Corn, dried, yellow (Northern Plains Indians) = 100g Nước_____________________g 6.36 Energy, năng lượng_______kcal 419 Protein____________________g 14.48 Total lipid (fat)______________g 10.64--0mega 3/6 ( 124 / 4419 mg (100g ) Carbohydrate,by difference____g 66.27 Sugars, total ( đường ,tổng )__g 21.32 Calcium, Ca______________mg 25 Iron, Fe__________________mg 2.61 Magnesium,Mg ___________mg 149 Phosphorus, P____________mg 344 Potassium, K_____________mg 775 Sodium, Na ______________mg 4 Zinc , Zn_________________mg 3.06 Copper ,Cu ______________mg 0.293 Manganese,Mn___________mg 0.900 Selenium_______________mcg 56.5 Thiamin ,B-1 _____________mg 0.261 Riboflavin, B-2____________mg 0.181 Niacin ,PP;B-3 ___________mg 8.250 Pantothenic acid,B-5 ______mg 1.590 Vitamin B-6______________mg 1.110 Folate, total B-9__________mcg 111 Folate, food B-9__________mcg 111 Folate, DFE B-9__________mcg 111 Vitamin A_______________mcg 13 Carotene,beta ___________mcg 117 Carotene, alpha__________mcg 18 Cryptoxanthin, beta_______mcg 61 Vitamin E________________mg 0.44 protein 43, protein 580 phospho 1 , canxi 1 Hạt Kê ,nguyên = Millet, raw = 100g Nước_____________________g 8.67 Energy, năng lượng_______kcal 378 Protein____________________g 11.02 Total lipid (fat)______________g 4.22--0mega 3/6 ( 118 / 2015 mg ( 100g ) Carbohydrate,by difference____g 72.85 Fiber, Chất xơ _____________g 8.5 Calcium, Ca______________mg 8 Iron, Fe__________________mg 3.01 Magnesium,Mg ___________mg 114 Phosphorus, P____________mg 285 Potassium, K_____________mg 195 Sodium, Na ______________mg 5 Zinc , Zn_________________mg 1.68 Copper ,Cu_______________mg 0.750 Manganese,Mn ___________mg 1.632 Selenium _______________mcg 2.7 Thiamin ,B-1______________mg 0.421 Riboflavin, B-2_____________mg 0.290 Niacin ,PP;B-3____________mg 4.720 Pantothenic acid,B-5_______mg 0.848 Vitamin B-6 ______________mg 0.384 Folate, total B-9__________mcg 85 Folate, food B-9__________mcg 85 Folate, DFE B-9__________mcg 85 Vitamin K_______________mcg 0.9 protein 39, protein 1378 phospho 1 , canxi 1 Tính vị, tác dụng: Kê có vị ngọt, tính bình, có tác dụng bổ thận. Ở Ấn độ, được xem như lợi tiểu và thu liễm. Cốc nha có vị ngọt, tính ấm, có tác dụng tiêu thực hoà trung, kiện tỳ khai vị; cốc nha sao lại tiêu thực; còn cốc nha tiêu (sao cháy) có tác dụng làm tiêu tích trệ. Quinoa, chưa nấu = Quinoa, uncooked = 100g Nước_____________________g 13.28 Energy, năng lượng_______kcal 368 Protein____________________g 14.12 Total lipid (fat ) _____________g 6.07--0mega 3/6 ( 307 / 2977 mg (100g ) Carbohydrate,by difference____g 64.16 Fiber, Chất xơ _____________g 7.0 Calcium, Ca______________mg 47 Iron, Fe__________________mg 4.57 Magnesium,Mg ___________mg 197 Phosphorus, P____________mg 457 Potassium, K_____________mg 563 Sodium, Na ______________mg 5 Zinc , Zn_________________mg 3.10 Copper ,Cu_______________mg 0.590 Manganese,Mn ___________mg 2.033 Selenium _______________mcg 8.5 Thiamin ,B-1 _____________mg 0.360 Riboflavin, B-2 ____________mg 0.318 Niacin ,PP;B-3____________mg 1.520 Pantothenic acid,B-5_______mg 0.772 Vitamin B-6 ______________mg 0.487 Folate, total B-9__________mcg 184 Folate, food B-9__________mcg 184 Folate, DFE B-9__________mcg 184 Choline, total _____________mg 70.2 Betaine__________________mg 630.4 Vitamin A, RAE__________mcg 1 Carotene, bet ___________mcg 8 Cryptoxanthin, beta _______mcg 1 Lutein + zeaxanthin _______mcg 163 Vitamin E (alpha-tocopherol)_mg 2.44 Vitamin E, added __________mg 0.08 Tocopherol, beta___________mg 4.55 Tocopherol,gamma_________mg 0.35 protein 31,protein 301 phospho 1 , canxi 1 Dền, chưa nấu = Amaranth, uncooked = 100g ( hạt Dền ) Nước_____________________g 11.29 Energy, năng lượng_______kcal 371 Protein____________________g 13.56 Total lipid (fat ) _____________g 7.02--0mega 3/6 ( 43 / 2736 mg ( 100g ) Carbohydrate,by difference____g 65.25 Fiber, Chất xơ _____________g 6.7 Sugars, total ( đường ,tổng )__g 1.69 Calcium, Ca______________mg 159 Iron, Fe__________________mg 7.61 Magnesium,Mg ___________mg 248 Phosphorus, P____________mg 557 Potassium, K_____________mg 508 Sodium, Na ______________mg 4 Zinc , Zn_________________mg 2.87 Copper ,Cu_______________mg 0.525 Manganese,Mn ___________mg 3.333 Selenium _______________mcg 18.7 Vitamin C________________mg 4.2 Thiamin ,B-1 _____________mg 0.116 Riboflavin, B-2 ____________mg 0.200 Niacin ,PP;B-3____________mg 0.923 Pantothenic acid,B-5_______mg 1.457 Vitamin B-6 ______________mg 0.591 Folate, total B-9__________mcg 82 Folate, food B-9__________mcg 82 Folate, DFE B-9__________mcg 82 Choline, total _____________mg 69.8 Betaine__________________mg 67.6 Carotene, beta ___________mcg 1 Lutein + zeaxanthin _______mcg 28 Vitamin E (alpha-tocopherol)_mg 1.19 Tocopherol, beta___________mg 0.96 Tocopherol,gamma_________mg 0.19 Tocopherol, delta __________mg 0.69 Phytosterols ______________mg 24 protein 25, protein 86 phospho 1 , canxi 1 Rye = 100g ( lúa mì đen ) Nước_____________________g 10.60 Energy, năng lượng_______kcal 338 Protein____________________g 10.34 Total lipid (fat ) _____________g 1.63--0mega 3/6 ( 157 / 958 mg (100g ) Carbohydrate,by difference____g 75.86 Fiber, Chất xơ _____________g 15.1 Sugars, total ( đường ,tổng )__g 0.98 Calcium, Ca______________mg 24 Iron, Fe__________________mg 2.63 Magnesium,Mg ___________mg 110 Phosphorus, P____________mg 332 Potassium, K_____________mg 510 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 2.65 Copper ,Cu_______________mg 0.367 Manganese,Mn ___________mg 2.577 Selenium _______________mcg 13.9 Thiamin ,B-1 _____________mg 0.316 Riboflavin, B-2 ____________mg 0.251 Niacin ,PP;B-3____________mg 4.270 Pantothenic acid,B-5_______mg 1.456 Vitamin B-6 ______________mg 0.294 Folate, total B-9__________mcg 38 Folate, food B-9__________mcg 38 Folate, DFE B-9__________mcg 38 Choline, total _____________mg 30.4 Betaine__________________mg 146.1 Vitamin A, RAE__________mcg 1 Carotene, beta___________mcg 7 Lutein + zeaxanthin_______mcg 210 Vitamin E (alpha-tocopherol)_mg 0.85 Vitamin K _______________mcg 5.9 protein 32, protein 431 phospho 1 , canxi 1 Bột lúa mạch đen, bóng tối = Rye flour, dark = 100g Nước_____________________g 10.75 Energy, năng lượng_______kcal 325 Protein____________________g 15.91 Total lipid (fat ) _____________g 2.22--0mega 3/6 ( 169 / 1031 mg (100g ) Carbohydrate,by difference____g 68.63 Fiber, Chất xơ _____________g 23.8 Sugars, total ( đường ,tổng )__g 2.31 Calcium, Ca______________mg 37 Iron, Fe__________________mg 4.97 Magnesium,Mg ___________mg 160 Phosphorus, P____________mg 499 Potassium, K_____________mg 717 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 5.04 Copper ,Cu_______________mg 0.560 Manganese,Mn ___________mg 6.062 Selenium _______________mcg 18.0 Thiamin ,B-1 _____________mg 0.316 Riboflavin, B-2 ____________mg 0.251 Niacin ,PP;B-3____________mg 4.270 Pantothenic acid,B-5_______mg 1.456 Vitamin B-6 ______________mg 0.443 Folate, total B-9__________mcg 33 Folate, food B-9__________mcg 33 Folate, DFE B-9__________mcg 33 Choline, total _____________mg 30.4 Vitamin A, RAE__________mcg 1 Carotene, beta___________mcg 7 Lutein + zeaxanthin_______mcg 210 Vitamin E (alpha-tocopherol)_mg 2.73 Vitamin K _______________mcg 5.9 protein 32, protein 430 phospho 1 , canxi 1 Bột lúa mạch đen, ánh sáng = Rye flour, light = 100g Nước_____________________g 11.40 Energy, năng lượng_______kcal 357 Protein____________________g 9.82 Total lipid (fat ) _____________g 1.33--0mega 3/6 ( 80 / 485 mg (100g ) Carbohydrate,by difference____g 76.68 Fiber, Chất xơ _____________g 8.0 Sugars, total ( đường ,tổng )__g 0.93 Calcium, Ca______________mg 13 Iron, Fe__________________mg 0.91 Magnesium,Mg ___________mg 32 Phosphorus, P____________mg 130 Potassium, K_____________mg 224 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 1.33 Copper ,Cu_______________mg 0.213 Manganese,Mn ___________mg 1.162 Selenium _______________mcg 17.6 Thiamin ,B-1 _____________mg 0.331 Riboflavin, B-2 ____________mg 0.090 Niacin ,PP;B-3____________mg 0.800 Pantothenic acid,B-5_______mg 0.665 Vitamin B-6 ______________mg 0.234 Folate, total B-9__________mcg 23 Folate, food B-9__________mcg 23 Folate, DFE B-9__________mcg 23 Choline, total _____________mg 10.8 Lutein + zeaxanthin_______mcg 210 Vitamin E (alpha-tocopherol)_mg 0.83 Vitamin K _______________mcg 5.9 protein 76, protein 756 phospho 1 , canxi 1 Bột lúa mạch, trung = Rye flour, medium = 100g Nước_____________________g 10.97 Energy, năng lượng_______kcal 349 Protein____________________g 10.88 Total lipid (fat ) _____________g 1.52--0mega 3/6 ( 110 / 672 mg (102g ) Carbohydrate,by difference____g 75.43 Fiber, Chất xơ _____________g 11.8 Sugars, total ( đường ,tổng )__g 1.10 Calcium, Ca______________mg 24 Iron, Fe__________________mg 2.54 Magnesium,Mg ___________mg 63 Phosphorus, P____________mg 225 Potassium, K_____________mg 374 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 2.17 Copper ,Cu_______________mg 0.331 Manganese,Mn ___________mg 2.412 Selenium _______________mcg 14.4 Thiamin ,B-1 _____________mg 0.287 Riboflavin, B-2 ____________mg 0.114 Niacin ,PP;B-3____________mg 1.727 Pantothenic acid,B-5_______mg 0.492 Vitamin B-6 ______________mg 0.268 Folate, total B-9__________mcg 34 Folate, food B-9__________mcg 34 Folate, DFE B-9__________mcg 34 Choline, total _____________mg 20.6 Lutein + zeaxanthin_______mcg 210 Vitamin E (alpha-tocopherol)_mg 1.43 Vitamin K _______________mcg 5.9 protein 49 ,protein 454 phospho 1 , canxi 1 Triticale = 100g ( 1 loại lúa mì ) Nước_____________________g 10.51 Energy, năng lượng_______kcal 336 Protein____________________g 13.05 Total lipid (fat ) _____________g 2.09--0mega 3/6 ( 61 / 853 mg (100g ) Carbohydrate,by difference____g 72.13 Calcium, Ca______________mg 37 Iron, Fe__________________mg 2.57 Magnesium,Mg ___________mg 130 Phosphorus, P____________mg 358 Potassium, K_____________mg 332 Sodium, Na ______________mg 5 Zinc , Zn_________________mg 3.45 Copper ,Cu_______________mg 0.457 Manganese,Mn ___________mg 3.210 Thiamin ,B-1 _____________mg 0.416 Riboflavin, B-2 ____________mg 0.134 Niacin ,PP;B-3____________mg 1.430 Pantothenic acid,B-5_______mg 1.323 Vitamin B-6 ______________mg 0.138 Folate, total B-9__________mcg 73 Folate, food B-9__________mcg 73 Folate, DFE B-9__________mcg 73 Vitamin E (alpha-tocopherol)_mg 0.90 protein 37,protein 353 phospho 1 , canxi 1 Triticale bột mì, ngũ cốc nguyên hạt = Triticale flour, whole-grain = 100g Nước_____________________g 10.01 Energy, năng lượng_______kcal 338 Protein____________________g 13.18 Total lipid (fat ) _____________g 1.81--0mega 3/6 ( 53 / 741 mg (100g ) Carbohydrate,by difference____g 73.14 Fiber, Chất xơ _____________g 14.6 Calcium, Ca______________mg 35 Iron, Fe__________________mg 2.59 Magnesium,Mg ___________mg 153 Phosphorus, P____________mg 321 Potassium, K_____________mg 466 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 2.66 Copper ,Cu_______________mg 0.559 Manganese,Mn ___________mg 4.185 Thiamin ,B-1 _____________mg 0.378 Riboflavin, B-2 ____________mg 0.132 Niacin ,PP;B-3____________mg 2.860 Pantothenic acid,B-5_______mg 2.167 Vitamin B-6 ______________mg 0.403 Folate, total B-9__________mcg 74 Folate, food B-9__________mcg 74 Folate, DFE B-9__________mcg 74 Vitamin E (alpha-tocopherol)_mg 0.90 protein 42, protein 377 phospho 1 , canxi 1 Lúa mạch, vỏ = Barley, hulled = 100g Nước_____________________g 9.44 Energy, năng lượng_______kcal 354 Protein____________________g 12.48 Total lipid (fat ) _____________g 2.30--0mega 3/6 ( 110 / 999 mg (100g ) Carbohydrate,by difference____g 73.48 Fiber, Chất xơ _____________g 17.3 Sugars, total ( đường ,tổng )__g 0.80 Calcium, Ca______________mg 33 Iron, Fe__________________mg 3.60 Magnesium,Mg ___________mg 133 Phosphorus, P____________mg 264 Potassium, K_____________mg 452 Sodium, Na ______________mg 12 Zinc , Zn_________________mg 2.77 Copper ,Cu_______________mg 0.498 Manganese,Mn ___________mg 1.943 Selenium _______________mcg 37.7 Thiamin ,B-1 _____________mg 0.646 Riboflavin, B-2 ____________mg 0.285 Niacin ,PP;B-3____________mg 4.604 Pantothenic acid,B-5_______mg 0.282 Vitamin B-6 ______________mg 0.318 Folate, total B-9__________mcg 19 Folate, food B-9__________mcg 19 Folate, DFE B-9__________mcg 19 Vitamin A, RAE__________mcg 1 Carotene, bet ___________mcg 13 Lutein + zeaxanthin _______mcg 160 Vitamin E (alpha-tocopherol)_mg 0.57 Vitamin K _______________mcg 2.2 protein 48, protein 379 phospho 1, canxi 1 Lúa mạch, nghiền vụn, nguyên = Barley, pearled, raw = 100g Nước_____________________g 10.09 Energy, năng lượng_______kcal 352 Protein____________________g 9.91 Total lipid (fat ) _____________g 1.16--0mega 3/6 ( 55 / 505 mg (100g) Carbohydrate,by difference____g 77.72 Fiber, Chất xơ _____________g 15.6 Sugars, total ( đường ,tổng )__g 0.80 Calcium, Ca______________mg 29 Iron, Fe__________________mg 2.50 Magnesium,Mg ___________mg 79 Phosphorus, P____________mg 221 Potassium, K_____________mg 280 Sodium, Na ______________mg 9 Zinc , Zn_________________mg 2.13 Copper ,Cu_______________mg 0.420 Manganese,Mn ___________mg 1.322 Selenium _______________mcg 37.7 Thiamin ,B-1 _____________mg 0.191 Riboflavin, B-2 ____________mg 0.114 Niacin ,PP;B-3____________mg 4.604 Pantothenic acid,B-5_______mg 0.282 Vitamin B-6 ______________mg 0.260 Folate, total B-9__________mcg 23 Folate, food B-9__________mcg 23 Folate, DFE B-9__________mcg 23 Choline, total _____________mg 37.8 Vitamin A, RAE__________mcg 1 Carotene, bet ___________mcg 13 Lutein + zeaxanthin _______mcg 160 Vitamin E (alpha-tocopherol)_mg 0.02 Vitamin K _______________mcg 2.2 protein 45,protein 342 phospho 1, canxi 1 Lúa mạch = Buckwheat = 100g ( Kiều Mạch ) Nước_____________________g 9.75 Energy, năng lượng_______kcal 343 Protein____________________g 13.25 Total lipid (fat ) _____________g 3.40--0mega 3/6 ( 78 / 961 mg (100g ) Carbohydrate,by difference____g 71.50 Fiber, Chất xơ _____________g 10.0 Calcium, Ca______________mg 18 Iron, Fe__________________mg 2.20 Magnesium,Mg ___________mg 231 Phosphorus, P____________mg 347 Potassium, K_____________mg 460 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 2.40 Copper ,Cu_______________mg 1.100 Manganese,Mn ___________mg 1.300 Selenium _______________mcg 8.3 Thiamin ,B-1 _____________mg 0.101 Riboflavin, B-2 ____________mg 0.425 Niacin ,PP;B-3____________mg 7.020 Pantothenic acid,B-5_______mg 1.233 Vitamin B-6 ______________mg 30 Folic acid ( B-9 ) _________mcg 30 Folate, food _____________mcg 30 protein 39, protein 737 phospho 1 , canxi 1 Kiều mạch bột, toàn bộ-groat = Buckwheat flour, whole-groat = 100g Nước_____________________g 11.15 Energy, năng lượng_______kcal 335 Protein____________________g 12.62 Total lipid (fat ) _____________g 3.10--0mega 3/6 ( 71 / 877 mg (100g ) Carbohydrate,by difference____g 70.59 Fiber, Chất xơ _____________g 10.0 Sugars, total ( đường ,tổng )__g 2.60 Calcium, Ca______________mg 41 Iron, Fe__________________mg 4.06 Magnesium,Mg ___________mg 251 Phosphorus, P____________mg 337 Potassium, K_____________mg 577 Sodium, Na ______________mg 11 Zinc , Zn_________________mg 3.12 Copper ,Cu_______________mg 0.515 Manganese,Mn ___________mg 2.030 Selenium _______________mcg 5.7 Thiamin ,B-1 _____________mg 0.417 Riboflavin, B-2 ____________mg 0.190 Niacin ,PP;B-3____________mg 6.150 Pantothenic acid,B-5_______mg 0.440 Vitamin B-6 ______________mg 0.582 Folate, total B-9__________mcg 54 Folate, food B-9__________mcg 54 Folate, DFE B-9__________mcg 54 Choline, total______________mg 54.2 Lutein + zeaxanthin _______mcg 220 Tocopherol,gamma_________mg 7.14 Tocopherol, delta __________mg 0.45 Vitamin K _______________mcg 7.0 protein 38, protein 308 phospho 1 , canxi 1 Bulgur, khô = Bulgur, dry = 100g Nước_____________________g 9.00 Energy, năng lượng_______kcal 342 Protein____________________g 12.29 Total lipid (fat ) _____________g 1.33--0mega 3/6 ( 23 / 518 ) Carbohydrate,by difference____g 75.87 Fiber, Chất xơ _____________g 18.3 Sugars, total ( đường ,tổng )__g 0.41 Calcium, Ca______________mg 35 Iron, Fe__________________mg 2.46 Magnesium,Mg ___________mg 164 Phosphorus, P____________mg 300 Potassium, K_____________mg 410 Sodium, Na ______________mg 17 Zinc , Zn_________________mg 1.93 Copper ,Cu_______________mg 0.335 Manganese,Mn ___________mg 3.048 Selenium _______________mcg 2.3 Thiamin ,B-1 _____________mg 0.232 Riboflavin, B-2 ____________mg 0.115 Niacin ,PP;B-3____________mg 5.114 Pantothenic acid,B-5_______mg 1.045 Vitamin B-6 ______________mg 0.342 Folate, total B-9__________mcg 27 Folate, food B-9__________mcg 27 Folate, DFE B-9__________mcg 27 Choline, total______________mg 28.1 Carotene, beta ___________mcg 5 Lutein + zeaxanthin _______mcg 220 Vitamin E (alpha-tocopherol)_mg 0.06 Vitamin K _______________mcg 1.9 protein 41,protein 352 phospho 1 , canxi 1 Bột mì, ngũ cốc nguyên hạt = Wheat flour, whole-grain = 100g Nước_____________________g 10.74 Energy, năng lượng_______kcal 340 Protein____________________g 13.21 Total lipid (fat ) _____________g 2.50--0mega 3/6 ( 38 / 738 mg (100g ) Carbohydrate,by difference____g 71.97 Fiber, Chất xơ _____________g 10.7 Sugars, total ( đường ,tổng )__g 0.41 Calcium, Ca______________mg 34 Iron, Fe__________________mg 3.60 Magnesium,Mg ___________mg 137 Phosphorus, P____________mg 357 Potassium, K_____________mg 363 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 2.60 Copper ,Cu_______________mg 0.410 Manganese,Mn ___________mg 4.067 Selenium _______________mcg 61.8 Thiamin ,B-1 _____________mg 0.502 Riboflavin, B-2 ____________mg 0.165 Niacin ,PP;B-3____________mg 4.957 Pantothenic acid,B-5_______mg 0.603 Vitamin B-6 ______________mg 0.407 Folate, total B-9__________mcg 44 Folate, food B-9__________mcg 44 Folate, DFE B-9__________mcg 44 Choline, total______________mg 31.2 Betaine __________________mg 72.8 Carotene, beta ___________mcg 5 Lutein + zeaxanthin _______mcg 220 Vitamin E (alpha-tocopherol)_mg 0.71 Tocopherol, beta___________mg 0.23 Tocopherol,gamma_________mg 1.91 Vitamin K _______________mcg 1.9 protein 37, protein 389 phospho 1 , canxi 1 Lúa mì, mì cứng = Wheat, durum = 100g Nước_____________________g 10.94 Energy, năng lượng_______kcal 339 Protein____________________g 13.68 Total lipid (fat ) _____________g 2.47--0mega 3/6 ( 48 / 930 mg (100g ) Carbohydrate,by difference____g 71.13 Calcium, Ca______________mg 34 Iron, Fe__________________mg 3.52 Magnesium,Mg ___________mg 144 Phosphorus, P____________mg 508 Potassium, K_____________mg 431 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 4.16 Copper ,Cu_______________mg 0.553 Manganese,Mn ___________mg 3.012 Selenium _______________mcg 89.4 Thiamin ,B-1 _____________mg 0.419 Riboflavin, B-2 ____________mg 0.121 Niacin ,PP;B-3____________mg 6.738 Pantothenic acid,B-5_______mg 0.935 Vitamin B-6 ______________mg 0.419 Folate, total B-9__________mcg 43 Folate, food B-9__________mcg 43 Folate, DFE B-9__________mcg 43 protein 27, protein 403 phospho 1 , canxi 1 Lúa mì cứng, màu đỏ vào mùa xuân = Wheat, hard red spring = 100g Nước_____________________g 12.76 Energy, năng lượng_______kcal 329 Protein____________________g 15.40 Total lipid (fat ) _____________g 1.92--0mega 3/6 ( 36 / 727 mg (100g ) Carbohydrate,by difference____g 68.03 Fiber, Chất xơ _____________g 12.2 Sugars, total ( đường ,tổng )__g 0.41 Calcium, Ca______________mg 25 Iron, Fe__________________mg 3.60 Magnesium,Mg ___________mg 124 Phosphorus, P____________mg 332 Potassium, K_____________mg 340 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 2.78 Copper ,Cu_______________mg 0.410 Manganese,Mn ___________mg 4.055 Selenium _______________mcg 70.7 Thiamin ,B-1 _____________mg 0.504 Riboflavin, B-2 ____________mg 0.110 Niacin ,PP;B-3____________mg 5.710 Pantothenic acid,B-5_______mg 0.935 Vitamin B-6 ______________mg 0.336 Folate, total B-9__________mcg 43 Folate, food B-9__________mcg 43 Folate, DFE B-9__________mcg 43 Choline, total _____________mg 31.2 Carotene, beta___________mcg 5 Lutein + zeaxanthin_______mcg 220 Vitamin E (alpha-tocopherol)_mg 1.01 Vitamin K _______________mcg 1.9 protein 47 ,protein 616 phospho 1 , canxi 1 Lúa mì cứng, màu đỏ mùa đông = Wheat, hard red winter = 100g Nước_____________________g 13.10 Energy, năng lượng_______kcal 327 Protein____________________g 12.61 Total lipid (fat ) _____________g 1.54--0mega 3/6 ( 27 / 600 mg (100g ) Carbohydrate,by difference____g 71.18 Fiber, Chất xơ _____________g 12.2 Sugars, total ( đường ,tổng )__g 0.41 Calcium, Ca______________mg 29 Iron, Fe__________________mg 3.19 Magnesium,Mg ___________mg 126 Phosphorus, P____________mg 288 Potassium, K_____________mg 363 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 2.65 Copper ,Cu_______________mg 0.434 Manganese,Mn ___________mg 3.985 Selenium _______________mcg 70.7 Thiamin ,B-1 _____________mg 0.383 Riboflavin, B-2 ____________mg 0.115 Niacin ,PP;B-3____________mg 5.464 Pantothenic acid,B-5_______mg 0.954 Vitamin B-6 ______________mg 0.300 Folate, total B-9__________mcg 38 Folate, food B-9__________mcg 38 Folate, DFE B-9__________mcg 38 Choline, total _____________mg 31.2 Carotene, beta___________mcg 5 Lutein + zeaxanthin_______mcg 220 Vitamin E (alpha-tocopherol)_mg 1.01 Vitamin K _______________mcg 1.9 protein 44 , protein 435 phospho 1 , canxi 1 Lúa mì, cứng màu trắng = Wheat, hard white = 100g Nước_____________________g 9.57 Energy, năng lượng_______kcal 342 Protein____________________g 11.31 Total lipid (fat ) _____________g 1.71--0mega 3/6 ( 35 / 715 mg ( 100g ) Carbohydrate,by difference____g 75.90 Fiber, Chất xơ _____________g 12.2 Sugars, total ( đường ,tổng )__g 0.41 Calcium, Ca______________mg 32 Iron, Fe__________________mg 4.56 Magnesium,Mg ___________mg 93 Phosphorus, P____________mg 355 Potassium, K_____________mg 432 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 3.33 Copper ,Cu_______________mg 0.363 Manganese,Mn ___________mg 3.821 Thiamin ,B-1 _____________mg 0.387 Riboflavin, B-2 ____________mg 0.108 Niacin ,PP;B-3____________mg 4.381 Pantothenic acid,B-5_______mg 0.954 Vitamin B-6 ______________mg 0.368 Folate, total B-9__________mcg 38 Folate, food B-9__________mcg 38 Folate, DFE B-9__________mcg 38 Carotene, beta___________mcg 5 Lutein + zeaxanthin_______mcg 220 Vitamin E (alpha-tocopherol)_mg 1.01 Vitamin K _______________mcg 1.9 protein 32 , protein 354 phospho 1 , canxi 1 Lúa mì, mềm mại màu đỏ vào mùa đông = Wheat, soft red winter = 100g Nước_____________________g 12.17 Energy, năng lượng_______kcal 331 Protein____________________g 10.35 Total lipid (fat ) _____________g 1.56--0mega 3/6 ( 25 / 567mg (100g ) Carbohydrate,by difference____g 74.24 Fiber, Chất xơ _____________g 12.5 Sugars, total ( đường ,tổng )__g 0.41 Calcium, Ca______________mg 27 Iron, Fe__________________mg 3.21 Magnesium,Mg ___________mg 126 Phosphorus, P____________mg 493 Potassium, K_____________mg 397 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 2.63 Copper ,Cu_______________mg 0.450 Manganese,Mn ___________mg 4.391 Thiamin ,B-1 _____________mg 0.394 Riboflavin, B-2 ____________mg 0.096 Niacin ,PP;B-3____________mg 4.800 Pantothenic acid,B-5_______mg 0.850 Vitamin B-6 ______________mg 0.272 Folate, total B-9__________mcg 41 Folate, food B-9__________mcg 41 Folate, DFE B-9__________mcg 41 Vitamin E (alpha-tocopherol)_mg 1.01 protein 21 , protein 384 phospho 1 , canxi 1 Lúa mì, mềm màu trắng = Wheat, soft white = 100g Nước_____________________g 10.42 Energy, năng lượng_______kcal 340 Protein____________________g 10.69 Total lipid (fat ) _____________g 1.99--0mega 3/6 ( 36 / 800 mg (100g ) Carbohydrate,by difference____g 75.36 Fiber, Chất xơ _____________g 12.7 Sugars, total ( đường ,tổng )__g 0.41 Calcium, Ca______________mg 34 Iron, Fe__________________mg 5.37 Magnesium,Mg ___________mg 90 Phosphorus, P____________mg 402 Potassium, K_____________mg 435 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 3.46 Copper ,Cu_______________mg 0.426 Manganese,Mn ___________mg 3.406 Thiamin ,B-1 _____________mg 0.410 Riboflavin, B-2 ____________mg 0.107 Niacin ,PP;B-3____________mg 4.766 Pantothenic acid,B-5_______mg 0.850 Vitamin B-6 ______________mg 0.378 Folate, total B-9__________mcg 41 Folate, food B-9__________mcg 41 Folate, DFE B-9__________mcg 41 Carotene, beta___________mcg 5 Lutein + zeaxanthin_______mcg 220 Vitamin E (alpha-tocopherol)_mg 1.01 Vitamin K _______________mcg 1.9 protein 27 , protein 315 phospho 1 , canxi 1 Lúa mì Spelt, chưa nấu = Spelt, uncooked = 100g ( lúa mì tương đối 1/2 ) Nước_____________________g 11.02 Energy, năng lượng_______kcal 338 Protein____________________g 14.57 Total lipid (fat)______________g 2.43--0mega 3/6 ( 65 / 1193 mg (100g ) Carbohydrate,by difference____g 70.19 Fiber, Chất xơ _____________g 10.7 Sugars, total ( đường ,tổng )__g 6.82 Calcium, Ca______________mg 27 Iron, Fe__________________mg 4.44 Magnesium,Mg ___________mg 136 Phosphorus, P____________mg 401 Potassium, K_____________mg 388 Sodium, Na ______________mg 8 Zinc , Zn_________________mg 3.28 Copper ,Cu_______________mg 0.511 Manganese,Mn ___________mg 2.983 Selenium _______________mcg 11.7 Thiamin ,B-1______________mg 0.364 Riboflavin, B-2_____________mg 0.113 Niacin ,PP;B-3____________mg 6.843 Pantothenic acid,B-5_______mg 1.068 Vitamin B-6 ______________mg 0.230 Folate, total B-9__________mcg 45 Folate, food B-9__________mcg 45 Folate, DFE B-9__________mcg 45 Lutein + zeaxanthin_______mcg 169 Vitamin E________________mg 0.79 Tocopherol,gamma ________mg 1.71 Vitamin K _______________mcg 3.6 protein 37 ,protein 540 phospho 1 , canxi 1 Gạo, màu nâu, dài hạt, nguyên = Rice, brown, long-grain, raw = 100g ( gạo tương đối 1/4 ) Nước_____________________g 10.37 Energy, năng lượng_______kcal 370 Protein____________________g 7.94 Total lipid (fat)______________g 2.92--0mega 3/6 ( 44 / 1000 mg ( 100g ) Carbohydrate,by difference____g 77.24 Fiber, Chất xơ _____________g 3.5 Sugars, total ( đường ,tổng )__g 0.85 Calcium, Ca______________mg 23 Iron, Fe__________________mg 1.47 Magnesium,Mg ___________mg 143 Phosphorus, P____________mg 333 Potassium, K_____________mg 223 Sodium, Na ______________mg 7 Zinc , Zn_________________mg 2.02 Copper ,Cu_______________mg 0.277 Manganese,Mn ___________mg 3.743 Selenium _______________mcg 23.4 Thiamin ,B-1______________mg 0.401 Riboflavin, B-2_____________mg 0.093 Niacin ,PP;B-3 ____________mg 5.091 Pantothenic acid,B-5_______mg 1.493 Vitamin B-6 ______________mg 0.509 Folate, total B-9__________mcg 20 Folate, food B-9__________mcg 20 Folate, DFE B-9__________mcg 20 Choline, total _____________mg 30.7 Vitamin E________________mg 1.20 Vitamin K_______________mcg 1.9 protein 24 , protein 346 phospho 1, canxi 1 Gạo, màu nâu, trung hạt, nguyên = Rice, brown, medium-grain, raw = 100g ( gạo 1/2 đến 1/3 ) Nước_____________________g 12.37 Energy, năng lượng_______kcal 362 Protein____________________g 7.50 Total lipid (fat)______________g 2.68--0meg 3/6 ( 41 / 918 mg (100g ) Carbohydrate,by difference____g 76.17 Fiber, Chất xơ _____________g 3.4 Calcium, Ca______________mg 33 Iron, Fe__________________mg 1.80 Magnesium,Mg ___________mg 143 Phosphorus, P____________mg 264 Potassium, K_____________mg 268 Sodium, Na ______________mg 4 Zinc , Zn_________________mg 2.02 Copper ,Cu ______________mg 0.277 Manganese,Mn___________mg 3.743 Thiamin ,B-1_____________mg 0.413 Riboflavin, B-2____________mg 0.043 Niacin ,PP;B-3 ___________mg 4.308 Pantothenic acid,B-5 ______mg 1.493 Vitamin B-6______________mg 0.509 Folate, total B-9__________mcg 20 Folate, food B-9__________mcg 20 Folate, DFE B-9__________mcg 20 protein 29 ,protein 228 phospho 1 , canxi 1 Gạo, màu trắng, dẻo, nguyên = Rice, white, glutinous, raw = 100g ( loại này là gạo nếp ) Nước_____________________g 10.46 Energy, năng lượng_______kcal 370 Protein____________________g 6.81 Total lipid (fat ) _____________g 0.55--0mega 3/6 ( 8 / 190 mg (100g ) Carbohydrate,by difference____g 81.68 Fiber, Chất xơ _____________g 2.8 Calcium, Ca______________mg 11 Iron, Fe__________________mg 1.60 Magnesium,Mg ___________mg 23 Phosphorus, P____________mg 71 Potassium, K_____________mg 77 Sodium, Na ______________mg 7 Zinc , Zn_________________mg 1.20 Copper ,Cu_______________mg 0.171 Manganese,Mn ___________mg 0.974 Selenium _______________mcg 15.1 Thiamin ,B-1 _____________mg 0.180 Riboflavin, B-2 ____________mg 0.055 Niacin ,PP;B-3____________mg 2.145 Pantothenic acid,B-5_______mg 0.824 Vitamin B-6 ______________mg 0.107 Folate, total B-9__________mcg 7 Folate, food B-9__________mcg 7 Folate, DFE B-9__________mcg 7 protein 96 ,protein 620 phospho 1 , canxi 1 Gạo, màu trắng, hạt ngắn, nguyên = Rice, white, short-grain, raw ( loại này hạt gạo nhìn tròn hơn gạo Sushi ) Nước_____________________g 13.29 Energy, năng lượng_______kcal 358 Protein____________________g 6.50 Total lipid (fat ) _____________g 0.52--0mega 3/6 ( 24 / 114 mg (100g ) Carbohydrate,by difference____g 79.15 Fiber, Chất xơ _____________g 2.8 Calcium, Ca______________mg 3 Iron, Fe__________________mg 4.23 Magnesium,Mg ___________mg 23 Phosphorus, P____________mg 95 Potassium, K_____________mg 76 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 1.10 Copper ,Cu_______________mg 0.210 Manganese,Mn ___________mg 1.037 Selenium _______________mcg 15.1 Thiamin ,B-1 _____________mg 0.565 Riboflavin, B-2 ____________mg 0.048 Niacin ,PP;B-3____________mg 4.113 Pantothenic acid,B-5_______mg 1.287 Vitamin B-6 ______________mg 0.171 Folate, total B-9__________mcg 231 Folic acid B-9____________mcg 225 Folate, food B-9__________mcg 6 Folate, DFE B-9__________mcg 389 protein 69 ,protein 2167 phospho 1, canxi 1 Gạo, màu trắng,hạt ngắn, nguyên,unenriched = Rice, white, short-grain, raw, unenriched = 100g Nước_____________________g 13.29 Energy, năng lượng_______kcal 358 Protein____________________g 6.50 Total lipid (fat ) _____________g 0.52--0mega 3/6 ( 24 / 114 mg (100g ) Carbohydrate,by difference____g 79.15 Calcium, Ca______________mg 3 Iron, Fe__________________mg 0.80 Magnesium,Mg ___________mg 23 Phosphorus, P____________mg 95 Potassium, K_____________mg 76 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 1.10 Copper ,Cu_______________mg 0.210 Manganese,Mn ___________mg 1.037 Thiamin ,B-1 _____________mg 0.070 Riboflavin, B-2 ____________mg 0.048 Niacin ,PP;B-3____________mg 1.600 Pantothenic acid,B-5_______mg 1.287 Vitamin B-6 ______________mg 0.171 Folate, total (B-9)_________mcg 6 Folate, food B-9__________mcg 6 Folate, DFE B-9__________mcg 6 protein 69 , protein 2167 phospho 1, canxi 1 Gạo, màu trắng, hạt trung, nguyên, unenriched = Rice, white, medium-grain, raw, unenriched = 100g Nước_____________________g 12.89 Energy, năng lượng_______kcal 360 Protein____________________g 6.61 Total lipid (fat ) _____________g 0.58--0mega 3/ 6 ( 27 / 128 mg ( 100g ) Carbohydrate,by difference____g 79.34 Calcium, Ca______________mg 9 Iron, Fe__________________mg 0.80 Magnesium,Mg ___________mg 35 Phosphorus, P____________mg 108 Potassium, K_____________mg 86 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 1.16 Copper ,Cu_______________mg 0.110 Manganese,Mn ___________mg 1.100 Thiamin ,B-1 _____________mg 0.070 Riboflavin, B-2 ____________mg 0.048 Niacin ,PP;B-3____________mg 1.600 Pantothenic acid,B-5_______mg 1.342 Vitamin B-6 ______________mg 0.145 Folate, total _____________mcg 9 Folate, food _____________mcg 9 Folate, DFE _____________mcg 9 protein 62 , protein 735 phospho 1 , canxi 1 Gạo, màu trắng, hạt dài, thường xuyên, nguyên, unenriched = Rice, white, long-grain, regular, raw, unenriched = 100g Nước_____________________g 11.62 Energy, năng lượng_______kcal 365 Protein____________________g 7.13 Total lipid (fat ) _____________g 0.66--0mega 3/ 6 ( 31 / 146 mg (100g ) Carbohydrate,by difference____g 79.95 Fiber, Chất xơ _____________g 1.3 Sugars, total ( đường ,tổng )__g 0.12 Calcium, Ca______________mg 28 Iron, Fe__________________mg 0.80 Magnesium,Mg ___________mg 25 Phosphorus, P____________mg 115 Potassium, K_____________mg 115 Sodium, Na ______________mg 5 Zinc , Zn_________________mg 1.09 Copper ,Cu_______________mg 0.220 Manganese,Mn ___________mg 1.088 Selenium _______________mcg 15.1 Thiamin ,B-1 _____________mg 0.070 Riboflavin, B-2 ____________mg 0.049 Niacin ,PP;B-3____________mg 1.600 Pantothenic acid,B-5_______mg 1.014 Vitamin B-6 ______________mg 0.164 Folate, total B-9__________mcg 8 Folate, food B-9__________mcg 8 Folate, DFE B-9__________mcg 8 Choline, total _____________mg 5.8 Vitamin E (alpha-tocopherol)_mg 0.11 protein 62, protein 254,642 phospho 1, canxi 1 từ này " unenriched " google không dịch qua tiếng Việt , không hiểu nghĩa của nó là gì ?? ----------------------------------------------------- Sữa, toàn bộ, 3,25% chất béo sữa, mà không cần thêm vitamin A và vitamin D = Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D = 100g Nước_____________________g 88.13 Energy, năng lượng_______kcal 61 Protein____________________g 3.15 Total lipid (fat ) _____________g 3.27--0mega 3/6 ( 75 / 120 mg ( 100g) Carbohydrate, by difference___g 4.78 Sugars, total ( đường ,tổng )__g 5.05 Calcium, Ca______________mg 113 Iron, Fe__________________mg 0.03 Magnesium,Mg ___________mg 10 Phosphorus, P____________mg 84 Potassium, K_____________mg 132 Sodium, Na ______________mg 43 Zinc , Zn_________________mg 0.37 Copper ,Cu_______________mg 0.025 Manganese,Mn ___________mg 0.004 Selenium _______________mcg 3.7 Thiamin ,B-1 _____________mg 0.046 Riboflavin, B-2 ____________mg 0.169 Niacin ,PP;B-3____________mg 0.089 Pantothenic acid,B-5_______mg 0.373 Vitamin B-6 ______________mg 0.036 Folate, total B-9 __________mcg 5 Folate, food B-9 __________mcg 5 Folate, DFE B-9 __________mcg 5 Choline, total______________mg 14.3 Betaine __________________mg 0.6 Vitamin B-12_____________mcg 0.45 Vitamin A, RAE __________mcg 46 Retinol__________________mcg 45 Carotene, beta ___________mcg 7 Vitamin E (alpha-tocopherol)_mg 0.07 Vitamin D (D2 + D3)_______mcg 0.1 Vitamin D _________________IU 2 Vitamin K _______________mcg 0.3 Cholesterol _______________mg 10 protein 38 , protein 28 phospho 1,---canxi 1 Sữa, cừu, chất lỏng = Milk, sheep, fluid = 100g Nước_____________________g 80.70 Energy, năng lượng_______kcal 108 Protein____________________g 5.98 Total lipid (fat ) _____________g 7.00--0mega 3/6 ( 127 / 181 mg (100g ) Carbohydrate, by difference___g 5.40 Calcium, Ca______________mg 193 Iron, Fe__________________mg 0.10 Magnesium,Mg ___________mg 18 Phosphorus, P____________mg 158 Potassium, K_____________mg 137 Sodium, Na ______________mg 44 Zinc , Zn_________________mg 0.54 Copper ,Cu_______________mg 0.046 Manganese,Mn ___________mg 0.018 Selenium _______________mcg 1.7 Vitamin C________________mg 4.2 Thiamin ,B-1 _____________mg 0.065 Riboflavin, B-2 ____________mg 0.355 Niacin ,PP;B-3____________mg 0.417 Pantothenic acid,B-5_______mg 0.407 Vitamin B-6 ______________mg 0.060 Folate, total _____________mcg 7 Folate, food _____________mcg 7 Folate, DFE _____________mcg 7 Vitamin B-12_____________mcg 0.71 Vitamin A, RAE __________mcg 44 Retinol__________________mcg 44 Cholesterol _______________mg 27 protein 38 , protein 31 phospho 1 , canxi 1 Sữa, indian trâu, chất lỏng = Milk, indian buffalo, fluid = 100g Nước_____________________g 83.39 Energy, năng lượng_______kcal 97 Protein____________________g 3.75 Total lipid (fat ) _____________g 6.89--0mega 3/6 ( 76 / 70 mg (100g ) Carbohydrate_______________g 5.17 Calcium, Ca______________mg 169 Iron, Fe__________________mg 0.12 Magnesium,Mg ___________mg 31 Phosphorus, P____________mg 117 Potassium, K_____________mg 178 Sodium, Na ______________mg 52 Zinc , Zn_________________mg 0.22 Copper ,Cu_______________mg 0.046 Manganese,Mn ___________mg 0.018 Vitamin C________________mg 2.3 Thiamin ,B-1 _____________mg 0.052 Riboflavin, B-2 ____________mg 0.135 Niacin ,PP;B-3____________mg 0.091 Pantothenic acid,B-5_______mg 0.192 Vitamin B-6 ______________mg 0.023 Folate, total _____________mcg 6 Folate, food _____________mcg 6 Folate, DFE _____________mcg 6 Vitamin B-12_____________mcg 0.36 Vitamin A, RAE __________mcg 53 Cholesterol _______________mg 19 protein 33 , protein 23 phospho 1 , canxi 1 Sữa, con người, trưởng thành, chất lỏng = Milk, human, mature, fluid = 100g Nước_____________________g 87.50 Energy, năng lượng_______kcal 70 Protein____________________g 1.03 Total lipid (fat ) _____________g 4.38--0mega 3/6 ( 52 / 374 mg (100g ) Carbohydrate_______________g 6.92 Sugars, total ( đường ,tổng )__g 6.89 Calcium, Ca______________mg 32 Iron, Fe__________________mg 0.03 Magnesium,Mg ___________mg 3 Phosphorus, P____________mg 14 Potassium, K_____________mg 51 Sodium, Na ______________mg 17 Zinc , Zn_________________mg 0.17 Copper ,Cu_______________mg 0.052 Manganese,Mn ___________mg 0.026 Selenium _______________mcg 1.8 Vitamin C________________mg 5.0 Thiamin ,B-1 _____________mg 0.014 Riboflavin, B-2 ____________mg 0.036 Niacin ,PP;B-3____________mg 0.177 Pantothenic acid,B-5_______mg 0.223 Vitamin B-6 ______________mg 0.011 Folate, total _____________mcg 5 Folate, food _____________mcg 5 Folate, DFE _____________mcg 5 Choline, total______________mg 16.0 Vitamin B-12_____________mcg 0.05 Vitamin A, RAE __________mcg 61 Retinol__________________mcg 60 Carotene, beta ___________mcg 7 Vitamin E (alpha-tocopherol)_mg 0.08 Vitamin D (D2 + D3)_______mcg 0.1 Vitamin D3 (cholecalciferol)_mcg 0.1 Vitamin D _________________IU 3 Vitamin K _______________mcg 0.3 Cholesterol _______________mg 14 protein 74, protein 33 phospho 1, canxi 1 Sữa, dê,chất lỏng, có thêm vitamin D = Milk, goat, fluid, with added vitamin D = 100g Nước_____________________g 87.03 Energy, năng lượng_______kcal 69 Protein____________________g 3.56 Total lipid (fat ) _____________g 4.14--0mega 3/6 ( 40 / 109 mg (100g ) Carbohydrate_______________g 4.60 Sugars, total ( đường ,tổng )__g 4.45 Calcium, Ca______________mg 134 Iron, Fe__________________mg 0.05 Magnesium,Mg ___________mg 14 Phosphorus, P____________mg 111 Potassium, K_____________mg 204 Sodium, Na ______________mg 50 Zinc , Zn_________________mg 0.30 Copper ,Cu_______________mg 0.046 Manganese,Mn ___________mg 0.018 Selenium _______________mcg 1.4 Vitamin C________________mg 1.3 Thiamin ,B-1 _____________mg 0.048 Riboflavin, B-2 ____________mg 0.138 Niacin ,PP;B-3____________mg 0.277 Pantothenic acid,B-5_______mg 0.310 Vitamin B-6 ______________mg 0.046 Folate, total _____________mcg 1 Folate, food _____________mcg 1 Folate, DFE _____________mcg 1 Choline, total______________mg 16.0 Vitamin B-12_____________mcg 0.07 Vitamin A, RAE __________mcg 57 Retinol__________________mcg 56 Carotene, beta ___________mcg 7 Vitamin E (alpha-tocopherol)_mg 0.07 Vitamin D (D2 + D3)_______mcg 1.3 Vitamin D _________________IU 51 Vitamin K _______________mcg 0.3 Cholesterol _______________mg 11 protein 33 , protein 27 phospho 1 , canxi 1 |
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Feb 25 2011, 07:11 PM
Bài viết
#4
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Advanced Member Nhóm: Members Bài viết: 405 Gia nhập vào: 29-July 09 Thành viên thứ.: 4,110 |
Động Vật có vú , Gia cầm , gia súc ..v..v..
Thịt bò, mặt đất, 95% thịt nạc / 5% chất béo, nguyên = Beef, ground, 95% lean meat / 5% fat, raw = 100g Nước_____________________g 72.28 Energy, năng lượng_______kcal 137 Protein____________________g 21.41 Total lipid (fat ) _____________g 5.00--0mega 3/6 ( 29 - 93 mg ) Calcium, Ca______________mg 9 Iron, Fe__________________mg 2.38 Magnesium,Mg ___________mg 22 Phosphorus, P____________mg 198 Potassium, K_____________mg 346 Sodium, Na ______________mg 66 Zinc , Zn_________________mg 5.09 Copper ,Cu_______________mg 0.077 Manganese,Mn ___________mg 0.010 Fluoride, F ______________mcg 22.4 Selenium _______________mcg 17.4 Thiamin ,B-1 _____________mg 0.041 Riboflavin, B-2 ____________mg 0.161 Niacin ,PP;B-3____________mg 5.494 Pantothenic acid,B-5_______mg 0.642 Vitamin B-6 ______________mg 0.392 Folate, total B-9__________mcg 5 Folate, food B-9__________mcg 5 Folate, DFE B-9__________mcg 5 Choline, total _____________mg 70.9 Betaine__________________mg 6.9 Vitamin B-12 ____________mcg 2.24 Vitamin E (alpha-tocopherol)_mg 0.28 Vitamin D (D2 + D3)_______mcg 0.1 Vitamin D3 (cholecalciferol)_mcg 0.1 Vitamin D _________________IU 3 Vitamin K _______________mcg 0.3 Cholesterol _______________mg 62 protein 109, protein 2379 phospho 1 , canxi 1 Thịt bò, mặt đất, 70% thịt nạc / 30% chất béo, nguyên = Beef, ground, 70% lean meat / 30% fat, raw = 100g Nước_____________________g 54.38 Energy, năng lượng_______kcal 332 Protein____________________g 14.35 Total lipid (fat ) _____________g 30.00--0mega 3/6 ( 65 - 596 mg ) Calcium, Ca______________mg 24 Iron, Fe__________________mg 1.64 Magnesium,Mg ___________mg 14 Phosphorus, P____________mg 132 Potassium, K_____________mg 218 Sodium, Na ______________mg 67 Zinc , Zn_________________mg 3.57 Copper ,Cu_______________mg 0.050 Manganese,Mn ___________mg 0.011 Fluoride, F ______________mcg 22.4 Selenium _______________mcg 13.5 Thiamin ,B-1 _____________mg 0.044 Riboflavin, B-2 ____________mg 0.139 Niacin ,PP;B-3____________mg 3.382 Pantothenic acid,B-5_______mg 0.408 Vitamin B-6 ______________mg 0.278 Folate, total B-9__________mcg 8 Folate, food B-9__________mcg 8 Folate, DFE B-9__________mcg 8 Choline, total _____________mg 46.8 Betaine__________________mg 8.5 Vitamin B-12 ____________mcg 2.07 Vitamin E (alpha-tocopherol)_mg 0.49 Vitamin K _______________mcg 2.9 Cholesterol _______________mg 78 protein 109, protein 598 phospho 1 , canxi 1 - càng nhiều chất béo càng Dương Thịt bê, thịt nhiều và các sản phẩm, lưỡi, nguyên = Veal, variety meats and by-products, tongue, raw = 100g Nước_____________________g 74.53 Energy, năng lượng_______kcal 131 Protein____________________g 17.18 Total lipid (fat ) _____________g 5.48 Carbohydrate, by difference___g 1.91--0mega 3/6 ( 0/ 200 mg ) Calcium, Ca______________mg 7 Iron, Fe__________________mg 2.72 Magnesium,Mg ___________mg 17 Phosphorus, P____________mg 159 Potassium, K_____________mg 271 Sodium, Na ______________mg 82 Zinc , Zn_________________mg 2.63 Copper ,Cu_______________mg 0.200 Manganese,Mn ___________mg 0.023 Selenium _______________mcg 7.0 Vitamin C________________mg 5.0 Thiamin ,B-1 _____________mg 0.170 Riboflavin, B-2 ____________mg 0.410 Niacin ,PP;B-3____________mg 2.220 Pantothenic acid,B-5_______mg 1.200 Vitamin B-6 ______________mg 0.190 Folate, total B-9__________mcg 5 Folate, food B-9__________mcg 5 Folate, DFE B-9__________mcg 5 Vitamin B-12 ____________mcg 6.10 Cholesterol _______________mg 62 protein 109, protein 2455 phospho 1 , canxi 1 Game thịt, bò rừng bizon, tách nạc chỉ, nguyên = Game meat, bison, separable lean only, raw = 100g Nước_____________________g 74.57 Energy, năng lượng_______kcal 109 Protein____________________g 21.62 Total lipid (fat ) _____________g 1.84 --0mega 3/6 ( 30 / 110 mg ) Calcium, Ca______________mg 6 Iron, Fe__________________mg 2.60 Magnesium,Mg ___________mg 25 Phosphorus, P____________mg 187 Potassium, K_____________mg 342 Sodium, Na ______________mg 54 Zinc , Zn_________________mg 2.80 Copper ,Cu_______________mg 0.090 Manganese,Mn ___________mg 0.007 Selenium _______________mcg 27.0 Thiamin ,B-1 _____________mg 0.094 Riboflavin, B-2 ____________mg 1.910 Cholesterol _______________mg 62 protein 116, protein 3604 phospho 1 , canxi 1 ------------------------------------------------------------------------------------------------------- Thịt heo, mặt đất, 96% nạc / 4% chất béo, nguyên = Pork, ground, 96% lean / 4% fat, raw = 100g Nước_____________________g 73.62 Energy, năng lượng_______kcal 121 Protein____________________g 21.10 Total lipid (fat ) _____________g 4.00--0mega 3/6 ( 38 - 532 mg ) Carbohydrate, by difference___g 0.21 Calcium, Ca______________mg 15 Iron, Fe__________________mg 0.86 Magnesium,Mg ___________mg 19 Phosphorus, P____________mg 190 Potassium, K_____________mg 310 Sodium, Na ______________mg 67 Zinc , Zn_________________mg 1.93 Copper ,Cu_______________mg 0.033 Manganese,Mn ___________mg 0.010 Selenium _______________mcg 34.8 Thiamin ,B-1 _____________mg 0.414 Riboflavin, B-2 ____________mg 0.368 Niacin ,PP;B-3____________mg 7.914 Pantothenic acid,B-5_______mg 0.646 Vitamin B-6 ______________mg 0.668 Folate, total B-9__________mcg 2 Folate, food B-9__________mcg 2 Folate, DFE B-9__________mcg 2 Choline, total _____________mg 71.7 Betaine__________________mg 6.4 Vitamin B-12 ____________mcg 0.64 Vitamin E (alpha-tocopherol)_mg 0.29 Tocopherol, gamma________mg 0.04 Vitamin D (D2 + D3)_______mcg 0.1 Vitamin D3 (cholecalciferol)_mcg 0.1 Vitamin D _________________IU 4 Cholesterol _______________mg 59 protein 112, protein 1407 phospho 1 , canxi 1 Thịt heo, mặt đất, 72% nạc / 28% chất béo, nguyên = Pork, ground, 72% lean / 28% fat, raw = 100g Nước_____________________g 55.71 Energy, năng lượng_______kcal 314 Protein____________________g 14.87 Total lipid (fat ) _____________g 28.00--0mega 3/6 ( 197 - 3496 mg ) Carbohydrate, by difference___g 0.66 Calcium, Ca______________mg 16 Iron, Fe__________________mg 0.90 Magnesium,Mg ___________mg 13 Phosphorus, P____________mg 132 Potassium, K_____________mg 178 Sodium, Na ______________mg 69 Zinc , Zn_________________mg 1.89 Copper ,Cu_______________mg 0.031 Manganese,Mn ___________mg 0.010 Selenium _______________mcg 25.6 Thiamin ,B-1 _____________mg 0.250 Riboflavin, B-2 ____________mg 0.309 Niacin ,PP;B-3____________mg 4.919 Pantothenic acid,B-5_______mg 0.631 Vitamin B-6 ______________mg 0.435 Folate, total B-9__________mcg 2 Folate, food B-9__________mcg 2 Folate, DFE B-9__________mcg 2 Choline, total _____________mg 51.3 Betaine__________________mg 4.5 Vitamin B-12 ____________mcg 0.82 Vitamin E (alpha-tocopherol)_mg 0.61 Tocopherol, beta___________mg 0.01 Tocopherol, gamma________mg 0.07 Vitamin D (D2 + D3)_______mcg 0.7 Vitamin D3 (cholecalciferol)_mcg 0.7 Vitamin D _________________IU 29 Cholesterol _______________mg 76 protein 113, protein 930 phospho 1 , canxi 1 Game thịt, heo rừng, hoang dã, nguyên = Game meat, boar, wild, raw = 100g Nước_____________________g 72.54 Energy, năng lượng_______kcal 122 Protein____________________g 21.51 Total lipid (fat ) _____________g 3.33--0mega 3/6 ( 20- 380 mg ) Calcium, Ca______________mg 12 Phosphorus, P____________mg 120 Selenium _______________mcg 9.8 Thiamin ,B-1 _____________mg 0.390 Riboflavin, B-2 ____________mg 0.110 Niacin ,PP;B-3____________mg 4.000 protein 180, protein 1793 phospho 1 , canxi 1 --------------------------------------------------------------------------------------------------------- Game thịt, hươu, nai, mặt đất, nguyên = Game meat, deer, ground, raw = 100 Nước_____________________g 71.15 Energy, năng lượng_______kcal 157 Protein____________________g 21.78 Total lipid (fat ) _____________g 7.13--0mega 3/6 ( 104- 225 mg ) Calcium, Ca______________mg 11 Iron, Fe__________________mg 2.92 Magnesium,Mg ___________mg 21 Phosphorus, P____________mg 201 Potassium, K_____________mg 330 Sodium, Na ______________mg 75 Zinc , Zn_________________mg 4.20 Copper ,Cu_______________mg 0.140 Manganese,Mn ___________mg 0.014 Selenium _______________mcg 10.0 Thiamin ,B-1 _____________mg 0.547 Riboflavin, B-2 ____________mg 0.287 Niacin ,PP;B-3____________mg 5.700 Pantothenic acid,B-5_______mg 0.690 Vitamin B-6 ______________mg 0.464 Folate, total B-9__________mcg 4 Folate, food B-9__________mcg 4 Folate, DFE B-9__________mcg 4 Choline, total _____________mg 87.9 Betaine__________________mg 12.9 Vitamin B-12 ____________mcg 1.87 Vitamin E (alpha-tocopherol)_mg 0.45 Vitamin K _______________mcg 1.2 Cholesterol _______________mg 80 protein 109, protein 1980 phospho 1 , canxi 1 Game thịt, hươu, nai, nguyên = Game meat, deer, raw = 100g Nước_____________________g 73.57 Energy, năng lượng_______kcal 120 Protein____________________g 22.96 Total lipid (fat ) _____________g 2.42--0mega 3/6 ( 70 - 310 mg ) Calcium, Ca______________mg 5 Iron, Fe__________________mg 3.40 Magnesium,Mg ___________mg 23 Phosphorus, P____________mg 202 Potassium, K_____________mg 318 Sodium, Na ______________mg 51 Zinc , Zn_________________mg 2.09 Copper ,Cu_______________mg 0.253 Manganese,Mn ___________mg 0.041 Selenium _______________mcg 9.7 Thiamin ,B-1 _____________mg 0.220 Riboflavin, B-2 ____________mg 0.480 Niacin ,PP;B-3____________mg 6.370 Vitamin B-6 ______________mg 0.370 Folate, total B-9__________mcg 4 Folate, food B-9__________mcg 4 Folate, DFE B-9__________mcg 4 Vitamin E (alpha-tocopherol)_mg 0.20 Vitamin K _______________mcg1.1 Cholesterol _______________mg 85 protein 114, protein 4592 phospho 1 , canxi 1 Game thịt, nai sừng tấm, nguyên = Game meat, elk, raw = 100g Nước_____________________g 74.38 Energy, năng lượng_______kcal 111 Protein____________________g 22.95 Total lipid (fat ) _____________g 1.45--0mega 3/6 ( 40- 170 mg ) Calcium, Ca______________mg 4 Iron, Fe__________________mg 2.76 Magnesium,Mg ___________mg 23 Phosphorus, P____________mg 161 Potassium, K_____________mg 312 Sodium, Na ______________mg 58 Zinc , Zn_________________mg 2.40 Copper ,Cu_______________mg 0.120 Manganese,Mn ___________mg 0.012 Selenium _______________mcg 9.8 Cholesterol _______________mg 55 protein 143, protein 5738 phospho 1 , canxi 1 Game thịt, nai, nguyên = Game meat, moose, raw = 100g Nước_____________________g 75.55 Energy, năng lượng_______kcal 102 Protein____________________g 22.24 Total lipid (fat ) _____________g 0.74--0mega 3/6 ( 30 / 140 mg ) Calcium, Ca______________mg 5 Iron, Fe__________________mg 3.21 Magnesium,Mg ___________mg 23 Phosphorus, P____________mg 158 Potassium, K_____________mg 317 Sodium, Na ______________mg 65 Zinc , Zn_________________mg 2.80 Copper ,Cu_______________mg 0.067 Manganese,Mn ___________mg 0.008 Selenium _______________mcg 9.6 Vitamin C________________mg 4.0 Thiamin ,B-1 _____________mg 0.060 Riboflavin, B-2 ____________mg 0.270 Niacin ,PP;B-3____________mg 5.000 Cholesterol _______________mg 59 protein 141, protein 4448 phospho 1 , canxi 1 --------------------------------------------------------------------------------------------------------- Gà, mặt đất, nguyên = Chicken, ground, raw = 100g ( 8,10g chất béo ) Nước_____________________g 72.24 Energy, năng lượng_______kcal 143 Protein____________________g 17.44 Total lipid (fat ) _____________g 8.10--0mega 3/6 ( 96 - 1349 mg ) Carbohydrate, by difference___g 0.04 Calcium, Ca______________mg 6 Iron, Fe__________________mg 0.82 Magnesium,Mg ___________mg 21 Phosphorus, P____________mg 178 Potassium, K_____________mg 522 Sodium, Na ______________mg 60 Zinc , Zn_________________mg 1.47 Copper ,Cu_______________mg 0.065 Manganese,Mn ___________mg 0.016 Selenium _______________mcg 10.2 Thiamin ,B-1 _____________mg 0.109 Riboflavin, B-2 ____________mg 0.241 Niacin ,PP;B-3____________mg 5.575 Pantothenic acid,B-5_______mg 1.092 Vitamin B-6 ______________mg 0.512 Folate, total B-9__________mcg 1 Folate, food B-9__________mcg 1 Folate, DFE B-9__________mcg 1 Choline, total _____________mg 58.8 Betaine__________________mg 7.7 Vitamin B-12 ____________mcg 0.56 Vitamin E (alpha-tocopherol)_mg 0.27 Tocopherol, gamma________mg 0.17 Tocopherol, delta__________mg 0.03 Vitamin K _______________mcg 0.8 Cholesterol _______________mg 86 protein 98, protein 2907 phospho 1 , canxi 1 Gà lôi, nguyên, thịt chỉ = Pheasant, raw, meat only = 100g Nước_____________________g 72.77 Energy, năng lượng_______kcal 133 Protein____________________g 23.57 Total lipid (fat ) _____________g 3.64--0mega 3/6 ( 80 - 540 mg ) Calcium, Ca______________mg 13 Iron, Fe__________________mg 1.15 Magnesium,Mg ___________mg 20 Phosphorus, P____________mg 230 Potassium, K_____________mg 262 Sodium, Na ______________mg 37 Zinc , Zn_________________mg 0.97 Copper ,Cu_______________mg 0.069 Manganese,Mn ___________mg 0.016 Selenium _______________mcg 16.2 Vitamin C________________mg 6.0 Thiamin ,B-1 _____________mg 0.077 Riboflavin, B-2 ____________mg 0.153 Niacin ,PP;B-3____________mg 6.759 Pantothenic acid,B-5_______mg 0.960 Vitamin B-6 ______________mg 0.740 Folate, total B-9__________mcg 6 Folate, food B-9__________mcg 6 Folate, DFE B-9__________mcg 6 Vitamin B-12 ____________mcg 0.84 Vitamin A, RAE__________mcg 50 Cholesterol _______________mg 66 protein 103, protein 1814 phospho 1 , canxi 1 Gà Tây, tất cả các lớp, thịt và da, nguyên = Turkey, all classes, meat and skin, raw =100g Nước_____________________g 70.40 Energy, năng lượng_______kcal 160 Protein____________________g 20.42 Total lipid (fat ) _____________g 8.02 --0mega 3/6 ( 150 - 1700 mg ) Calcium, Ca______________mg 15 Iron, Fe__________________mg 1.43 Magnesium,Mg ___________mg 22 Phosphorus, P____________mg 178 Potassium, K_____________mg 266 Sodium, Na ______________mg 65 Zinc , Zn_________________mg 2.20 Copper ,Cu_______________mg 0.103 Manganese,Mn ___________mg 0.020 Selenium _______________mcg 24.4 Thiamin ,B-1 _____________mg 0.064 Riboflavin, B-2 ____________mg 0.155 Niacin ,PP;B-3____________mg 4.085 Pantothenic acid,B-5_______mg 0.807 Vitamin B-6 ______________mg 0.410 Folate, total B-9__________mcg 8 Folate, food B-9__________mcg 8 Folate, DFE B-9__________mcg 8 Choline, total _____________mg 68.0 Betaine__________________mg 8.9 Vitamin B-12 ____________mcg 0.40 Vitamin A, RAE__________mcg 2 Retinol _________________mcg 2 Vitamin E (alpha-tocopherol)_mg 0.35 Vitamin D (D2 + D3)_______mcg 0.1 Vitamin D _______________mcg 5 Vitamin K _______________mcg 3.1 Cholesterol _______________mg 68 protein 115, protein 1362 phospho 1 , canxi 1 --------------------------------------------------------------------------------------------------------- Vịt, thuần, thịt và da, nguyên = Duck, domesticated, meat and skin, raw = 100g Nước_____________________g 48.50 Energy, năng lượng_______kcal 404 Protein____________________g 11.49 Total lipid (fat ) _____________g 39.34--0mega 3/6 ( 390- 4690 mg ) Calcium, Ca______________mg 11 Iron, Fe__________________mg 2.40 Magnesium,Mg ___________mg 15 Phosphorus, P____________mg 139 Potassium, K_____________mg 209 Sodium, Na ______________mg 63 Zinc , Zn_________________mg 1.36 Copper ,Cu_______________mg 0.236 Manganese,Mn ___________mg 0.017 Selenium _______________mcg 12.4 Vitamin C________________mg 2.8 Thiamin ,B-1 _____________mg 0.197 Riboflavin, B-2 ____________mg 0.210 Niacin ,PP;B-3____________mg 3.934 Pantothenic acid,B-5_______mg 0.951 Vitamin B-6 ______________mg 0.190 Folate, total B-9__________mcg 13 Folate, food B-9__________mcg 13 Folate, DFE B-9__________mcg 13 Choline, total _____________mg 31.0 Betaine__________________mg 4.3 Vitamin B-12 ____________mcg 0.25 Vitamin A, RAE _________mcg 50 Retinol _________________mcg 50 Vitamin E (alpha-tocopherol)_mg 0.70 Vitamin D (D2 + D3)_______mcg 0.7 Vitamin D_________________IU 26 Vitamin K _______________mcg 5.5 Cholesterol _______________mg 76 protein 83, protein 1045 phospho 1 , canxi 1 Vịt, thuần, thịt chỉ, nguyên = Duck, domesticated, meat only, raw = 100g Nước_____________________g 73.77 Energy, năng lượng_______kcal 135 Protein____________________g 18.28 Total lipid (fat ) _____________g 5.95--0mega 3/6 ( 80 - 670 mg ) Carbohydrate, by difference___g 0.94 Calcium, Ca______________mg 11 Iron, Fe__________________mg 2.40 Magnesium,Mg ___________mg 19 Phosphorus, P____________mg 203 Potassium, K_____________mg 271 Sodium, Na ______________mg 74 Zinc , Zn_________________mg 1.90 Copper ,Cu_______________mg 0.253 Manganese,Mn ___________mg 0.019 Selenium _______________mcg 13.9 Vitamin C________________mg 5.8 Thiamin ,B-1 _____________mg 0.360 Riboflavin, B-2 ____________mg 0.450 Niacin ,PP;B-3____________mg 5.300 Pantothenic acid,B-5_______mg 1.600 Vitamin B-6 ______________mg 0.340 Folate, total B-9__________mcg 25 Folate, food B-9__________mcg 25 Folate, DFE B-9__________mcg 25 Choline, total _____________mg 53.6 Betaine__________________mg 6.9 Vitamin B-12 ____________mcg 0.40 Vitamin A, RAE__________mcg 24 Retinol _________________mcg 24 Vitamin E (alpha-tocopherol)_mg 0.70 Vitamin D (D2 + D3)_______mcg 0.1 Vitamin D3 (cholecalciferol)_mcg 0.1 Vitamin D _________________IU 3 Vitamin K _______________mcg 2.8 Cholesterol _______________mg 77 protein 91, protein 1662 phospho 1 , canxi 1 --------------------------------------------------------------------------------------------------------- Game thịt, thỏ, hoang dã, nguyên = Game meat, rabbit, wild, raw = 100g Nước_____________________g 74.51 Energy, năng lượng_______kcal 114 Protein____________________g 21.79 Total lipid (fat ) _____________g 2.32--0mega 3/6 ( 90- 360 mg ) Calcium, Ca______________mg 12 Iron, Fe__________________mg 3.20 Magnesium,Mg ___________mg 29 Phosphorus, P____________mg 226 Potassium, K_____________mg 378 Sodium, Na ______________mg 50 Selenium _______________mcg 9.4 Thiamin ,B-1 _____________mg 0.030 Riboflavin, B-2 ____________mg 0.060 Niacin ,PP;B-3____________mg 6.500 Cholesterol _______________mg 81 protein 97, protein 1816 phospho 1 , canxi 1 ---------------------------------------------------------------------------------------------------------- Trứng, toàn bộ, nguyên, tươi = Egg, whole, raw, fresh = 100g Nước_____________________g 76.15 Energy, năng lượng_______kcal 143 Protein____________________g 12.56 Total lipid (fat ) _____________g 9.51--0mega 3/6 ( 101 - 1607 mg ) Carbohydrate, by difference___g 0.72 Sugars, total_______________g 0.37 Calcium, Ca______________mg 56 Iron, Fe__________________mg 1.75 Magnesium,Mg ___________mg 12 Phosphorus, P____________mg 198 Potassium, K_____________mg 138 Sodium, Na ______________mg 142 Zinc , Zn_________________mg 1.29 Copper ,Cu_______________mg 0.072 Manganese,Mn ___________mg 0.028 Fluoride, F ______________mcg 1.1 Selenium _______________mcg 30.7 Thiamin ,B-1 _____________mg 0.040 Riboflavin, B-2 ____________mg 0.457 Niacin ,PP;B-3____________mg 0.075 Pantothenic acid,B-5_______mg 1.533 Vitamin B-6 ______________mg 0.170 Folate, total B-9__________mcg 47 Folate, food B-9__________mcg 47 Folate, DFE B-9__________mcg 47 Choline, total _____________mg 251.1 Betaine__________________mg 0.6 Vitamin B-12 ____________mcg 0.89 Vitamin A, RAE _________mcg 160 Retinol _________________mcg 160 Cryptoxanthin, beta _______mcg 9 Lutein + zeaxanthin_______mcg 503 Vitamin E (alpha-tocopherol)_mg 1.05 Tocopherol, beta___________mg 0.01 Tocopherol,gamma_________mg 0.50 Tocopherol, delta __________mg 0.06 Vitamin D (D2 + D3)_______mcg 2.0 Vitamin D3 (cholecalciferol)_mcg 2.0 Vitamin D _________________IU 82 Vitamin K _______________mcg 0.3 Cholesterol _______________mg 372 protein 64, protein 225 phospho 1 , canxi 1 Seal, bao quanh, thịt (Alaska bản địa) = Seal, ringed, meat (Alaska Native) = 100g Nước_____________________g 75.40 Energy, năng lượng_______kcal 111 Protein____________________g 19.30 Total lipid (fat ) _____________g 3.80--0mega 3/6 ( 50- 10 mg ) Iron, Fe__________________mg 4.70 Magnesium,Mg ___________mg Phosphorus, P____________mg 175 Vitamin A_________________IU 220 protein 111 phospho 1 -------------------------------------------------------- Hải mã, thịt, nguyên liệu (Alaska bản địa) = Walrus, meat, raw (Alaska Native) = 100g Nước_____________________g 65.10 Energy, năng lượng_______kcal 199 Protein____________________g 19.20 Total lipid (fat ) _____________g 13.60--0mega 3/6 ( 50- 100 mg ) Calcium, Ca______________mg 18 Iron, Fe__________________mg 9.40 Phosphorus, P____________mg 122 Thiamin ,B-1 _____________mg 0.180 Riboflavin, B-2 ____________mg 0.240 Niacin ,PP;B-3____________mg 4.800 Vitamin A_________________IU 170 Cholesterol _______________mg 80 protein 158, protein 1067 phospho 1 , canxi 1 --------------------------------------------------------------- Game thịt, hải ly, nguyên = Game meat, beaver, raw = 100g Nước_____________________g 70.97 Energy, năng lượng_______kcal 146 Protein____________________g 24.05 Total lipid (fat ) _____________g 4.80 Calcium, Ca______________mg 15 Iron, Fe__________________mg 6.90 Magnesium,Mg ___________mg 25 Phosphorus, P____________mg 237 Potassium, K_____________mg 348 Sodium, Na ______________mg 51 Selenium _______________mcg 26.6 Vitamin C________________mg 2.0 Thiamin ,B-1 _____________mg 0.060 Riboflavin, B-2 ____________mg 0.220 Niacin ,PP;B-3____________mg 1.900 protein 102, protein 1404 phospho 1 , canxi 1 ------------------------------------------------------------------- Game thịt, beefalo, composite cắt giảm, nguyên = Game meat, beefalo, composite of cuts, raw = 100g Nước_____________________g 70.89 Energy, năng lượng_______kcal 143 Protein____________________g 23.30 Total lipid (fat ) _____________g 4.80 --0mega 3/6 ( 40- 110 mg ) Calcium, Ca______________mg 18 Iron, Fe__________________mg 2.32 Magnesium,Mg ___________mg 224 Phosphorus, P____________mg 436 Potassium, K_____________mg 78 Sodium, Na ______________mg 4.86 Selenium _______________mcg 9.8 Vitamin C________________mg 7.0 Thiamin ,B-1 _____________mg 0.040 Riboflavin, B-2 ____________mg 0.090 Niacin ,PP;B-3____________mg 4.640 Pantothenic acid,B-5_______mg 0.550 Folic acid B-9____________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Vitamin B-12 ____________mcg 2.42 Cholesterol _______________mg 44 protein 54, protein 1295 phospho 1 , canxi 1 ------------------------------------------------------------------- Game thịt, trâu, nước, nguyên = Game meat, buffalo, water, raw = 100g Nước_____________________g 76.30 Energy, năng lượng_______kcal 99 Protein____________________g 20.39 Total lipid (fat ) _____________g 1.37--0mega 3/6 ( 40- 160 mg ) Calcium, Ca______________mg 12 Iron, Fe__________________mg 1.61 Magnesium,Mg ___________mg 32 Phosphorus, P____________mg 197 Potassium, K_____________mg 297 Sodium, Na ______________mg 53 Zinc , Zn_________________mg 1.93 Copper ,Cu_______________mg 0.151 Selenium _______________mcg 9.0 Thiamin ,B-1 _____________mg 0.040 Riboflavin, B-2 ____________mg 0.200 Niacin ,PP;B-3____________mg 5.970 Pantothenic acid,B-5_______mg 0.160 Vitamin B-6 ______________mg 0.530 Folate, total B-9__________mcg 8 Folate, food B-9__________mcg 8 Folate, DFE B-9__________mcg 8 Vitamin B-12 ____________mcg 1.66 Cholesterol _______________mg 46 protein 104, protein 1700 phospho 1 , canxi 1 ------------------------------------------------------------ Game thịt, tuần lộc, nguyên = Game meat, caribou, raw = 100g Nước_____________________g 71.45 Energy, năng lượng_______kcal 127 Protein____________________g 22.63 Total lipid (fat ) _____________g 3.36--0mega 3/6 ( 100 - 230 mg ) Calcium, Ca______________mg 17 Iron, Fe__________________mg 4.69 Magnesium,Mg ___________mg 26 Phosphorus, P____________mg 208 Potassium, K_____________mg 295 Sodium, Na ______________mg 57 Zinc , Zn_________________mg 4.00 Copper ,Cu_______________mg 0.222 Manganese,Mn ___________mg 0.078 Selenium _______________mcg 10.2 Thiamin ,B-1 _____________mg 0.320 Riboflavin, B-2 ____________mg 0.720 Niacin ,PP;B-3____________mg 5.500 Pantothenic acid,B-5_______mg 2.550 Vitamin B-6 ______________mg 0.370 Folate, total B-9__________mcg 4 Folate, food B-9__________mcg 4 Folate, DFE B-9__________mcg 4 Cholesterol _______________mg 83 protein 109, protein 1332 phospho 1 , canxi 1 Agutuk, thịt tuần lộc (Alaska kem) (Alaska bản địa) = Agutuk, meat-caribou (Alaska ice cream) (Alaska Native) = 100g Nước_____________________g 55.20 Energy, năng lượng_______kcal 258 Protein____________________g 21.70 Total lipid (fat ) _____________g 18.60--0mega 3/6 ( 310- 510 mg ) Carbohydrate, by difference___g 0.90 Calcium, Ca______________mg 16 Iron, Fe__________________mg 4.55 Magnesium,Mg ___________mg 20 Phosphorus, P____________mg 170 Potassium, K_____________mg 228 Sodium, Na ______________mg 95 Zinc , Zn_________________mg 3.85 Copper ,Cu_______________mg 0.190 Manganese,Mn ___________mg 0.060 Vitamin C________________mg 2.2 Thiamin ,B-1 _____________mg 0.180 Riboflavin, B-2 ____________mg 0.660 Niacin ,PP;B-3____________mg 4.260 Pantothenic acid,B-5_______mg 1.950 Vitamin B-6 ______________mg 0.230 Folate, total B-9__________mcg 4 Folate, food B-9__________mcg 4 Vitamin B-12 ____________mcg 4.84 Vitamin A, IU______________IU 559 Cholesterol _______________mg 89 protein 128, protein 1357 phospho 1 , canxi 1 --------------------------------------------------------------- Game thịt, dê, nấu chín, nướng = Game meat, goat, cooked, roasted = 100g Nước_____________________g 68.21 Energy, năng lượng_______kcal 143 Protein____________________g 27.10 Total lipid (fat ) _____________g 3.03--0mega 3/6 ( 20 - 130 mg ) Calcium, Ca______________mg 17 Iron, Fe__________________mg 3.73 Magnesium,Mg ___________mg 0 Phosphorus, P____________mg 201 Potassium, K_____________mg 405 Sodium, Na ______________mg 86 Zinc , Zn_________________mg 5.27 Copper ,Cu_______________mg 0.303 Manganese,Mn ___________mg 0.042 Selenium _______________mcg 11.8 Thiamin ,B-1 _____________mg 0.090 Riboflavin, B-2 ____________mg 0.610 Niacin ,PP;B-3____________mg 3.950 Folate, total B-9__________mcg 5 Folate, food B-9__________mcg 5 Folate, DFE B-9__________mcg 5 Choline, total _____________mg 106.4 Betaine__________________mg 14.0 Vitamin B-12 ____________mcg 1.19 Vitamin E (alpha-tocopherol)_mg 0.34 Vitamin K _______________mcg 1.2 Cholesterol _______________mg 75 protein 135, protein 1595 phospho 1 , canxi 1 -------------------------------------------------------------------- Game thịt, giống đại thử, nấu chín, nướng = Game meat, opossum, cooked, roasted = 100g Nước_____________________g 58.30 Energy, năng lượng_______kcal 221 Protein____________________g 30.20 Total lipid (fat ) _____________g 10.20--0mega 3/6 ( 66- 2939 mg ) Calcium, Ca______________mg 17 Iron, Fe__________________mg 4.64 Magnesium,Mg ___________mg 34 Phosphorus, P____________mg 278 Potassium, K_____________mg 438 Sodium, Na ______________mg 58 Zinc , Zn_________________mg 2.28 Copper ,Cu_______________mg 0.189 Selenium _______________mcg 18.2 Thiamin ,B-1 _____________mg 0.100 Riboflavin, B-2 ____________mg 0.370 Niacin ,PP;B-3____________mg 8.430 Vitamin B-6 ______________mg 0.470 Folate, total B-9__________mcg 10 Folate, food B-9__________mcg 10 Folate, DFE B-9__________mcg 10 Choline, total _____________mg 116.5 Betaine__________________mg 15.3 Vitamin B-12 ____________mcg 8.30 Vitamin E (alpha-tocopherol)_mg 0.44 Vitamin K _______________mcg 1.6 Cholesterol _______________mg 129 protein 109, protein 1777 phospho 1 , canxi 1 Game thịt, gấu trúc, nấu chín, nướng = Game meat, raccoon, cooked, roasted = 100g Nước_____________________g 54.30 Energy, năng lượng_______kcal 225 Protein____________________g 29.20 Total lipid (fat ) _____________g 14.50--0mega 3/6 ( 246- 1281 mg ) Calcium, Ca______________mg 14 Iron, Fe__________________mg 7.10 Magnesium,Mg ___________mg 30 Phosphorus, P____________mg 261 Potassium, K_____________mg 398 Sodium, Na ______________mg 79 Zinc , Zn_________________mg 2.27 Copper ,Cu_______________mg 0.189 Selenium _______________mcg 18.0 Thiamin ,B-1 _____________mg 0.590 Riboflavin, B-2 ____________mg 0.520 Niacin ,PP;B-3____________mg 4.680 Vitamin B-6 ______________mg 0.470 Folate, total B-9__________mcg 11 Folate, food B-9__________mcg 11 Folate, DFE B-9__________mcg 11 Choline, total _____________mg 115.4 Betaine__________________mg 15.2 Vitamin B-12 ____________mcg 8.30 Vitamin E (alpha-tocopherol)_mg 0.49 Vitamin K _______________mcg 1.7 Cholesterol _______________mg 97 protein 112, protein 2086 phospho 1 , canxi 1 Game thịt, con sóc, nguyên = Game meat, squirrel, raw = 100g Nước_____________________g 73.83 Energy, năng lượng_______kcal 120 Protein____________________g 21.23 Total lipid (fat ) _____________g 3.21--0mega 3/6 ( 20- 920 mg ) Calcium, Ca______________mg 2 Iron, Fe__________________mg 4.70 Magnesium,Mg ___________mg 24 Phosphorus, P____________mg 172 Potassium, K_____________mg 304 Sodium, Na ______________mg 103 Selenium _______________mcg 9.3 Thiamin ,B-1 _____________mg 0.070 Riboflavin, B-2 ____________mg 0.210 Niacin ,PP;B-3____________mg 4.000 Cholesterol _______________mg 83 protein 124, protein 10615 phospho 1 , canxi 1 Thịt cừu, thịt nhiều và các sản phẩm, lưỡi, nguyên = Lamb, variety meats and by-products, tongue, raw = 100g Nước_____________________g 66.60 Energy, năng lượng_______kcal 222 Protein____________________g 15.70 Total lipid (fat ) _____________g 17.70--0mega 3/6 ( 510 - 480 mg ) Calcium, Ca______________mg 9 Iron, Fe__________________mg 2.65 Magnesium,Mg ___________mg 21 Phosphorus, P____________mg 184 Potassium, K_____________mg 257 Sodium, Na ______________mg 78 Zinc , Zn_________________mg 2.32 Copper ,Cu_______________mg 0.212 Manganese,Mn ___________mg 0.049 Selenium _______________mcg 15.0 Vitamin C________________mg 6.0 Thiamin ,B-1 _____________mg 0.150 Riboflavin, B-2 ____________mg 0.380 Niacin ,PP;B-3____________mg 4.650 Pantothenic acid,B-5_______mg 0.970 Vitamin B-6 ______________mg 0.180 Folate, total B-9__________mcg 4 Folate, food B-9__________mcg 4 Folate, DFE B-9__________mcg 4 Vitamin B-12 ____________mcg 7.20 Cholesterol _______________mg 156 protein 56, protein 1745 phospho 1 , canxi 1 Gấu, bắc cực, thịt, nguyên liệu(Alaska bản địa)=Bear, polar, meat, raw (Alaska Native) = 100g Nước_____________________g 70.30 Energy, năng lượng_______kcal 130 Protein____________________g 25.60 Total lipid (fat ) _____________g 3.10 --0mega 3/6 ( 10/ 80 mg ) Calcium, Ca______________mg 17 Iron, Fe__________________mg 6.10 Potassium, K_____________mg 40 Vitamin C________________mg 2.0 Thiamin ,B-1 _____________mg 0.023 Riboflavin, B-2 ____________mg 0.573 Niacin ,PP;B-3____________mg 4.000 Vitamin A_________________IU 1400 protein 1506 canxi 1 |
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Feb 25 2011, 07:14 PM
Bài viết
#5
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Advanced Member Nhóm: Members Bài viết: 405 Gia nhập vào: 29-July 09 Thành viên thứ.: 4,110 |
Các loại Rau ,hạt ,lá , quả Gia vị ..v..v..
Gewürze, Piment Gia vị, tiêu, mặt đất = Spices, allspice, ground = 100g Nước_____________________g 8.46 Energy, năng lượng_______kcal 263 Protein____________________g 6.09 Total lipid (fat )______________g 8.69--0mega 3/6 ( 70 / 2290 mg (100g ) Carbohydrate,by difference____g 72.12 Fiber, Chất xơ______________g 21.6 Calcium, Ca______________mg 661 Iron, Fe__________________mg 7.06 Magnesium,Mg____________mg 135 Phosphorus, P____________mg 113 Potassium, K_____________mg 1044 Sodium, Na_______________mg 77 Zinc , Zn_________________mg 1.01 Copper ,Cu_______________mg 0.553 Manganese,Mn____________mg 2.943 Selenium________________mcg 2.7 Vitamin C________________mg 39.2 Thiamin ,B-1______________mg 0.101 Riboflavin, B-2_____________mg 0.063 Niacin ,PP;B-3____________mg 2.860 Vitamin B-6_______________mg 0.210 Folate, total B-9__________mcg 36 Folate, food B-9__________mcg 36 Folate, DFE B-9__________mcg 36 Vitamin A, RAE___________mcg 27 Vitamin A, IU_______________IU 540 Phytosterols______________mg 61 protein 54, protein 10 phospho 1 , canxi 1 Gewürze, Anis Gia vị, hạt hồi = Spices, anise seed = 100g ( cánh hồi ,đại hồi ? ) Nước_____________________g 9.54 Energy, năng lượng_______kcal 337 Protein____________________g 17.60 Total lipid (fat )_____________g 15.90--0mega 3/6 ( 0/ 3150 mg ( 100g ) Carbohydrate,by difference____g 50.02 Fiber, Chất xơ_____________g 14.6 Calcium, Ca______________mg 646 Iron, Fe__________________mg 36.96 Magnesium,Mg___________mg 170 Phosphorus, P____________mg 440 Potassium, K_____________mg 1441 Sodium, Na ______________mg 16 Zinc , Zn_________________mg 5.30 Copper ,Cu_______________mg 0.910 Manganese,Mn-___________mg 2.300 Selenium_______________mcg 5.0 Vitamin C________________mg 21.0 Thiamin ,B-1 _____________mg 0.340 Riboflavin, B-2 ____________mg 0.290 Niacin ,PP;B-3____________mg 3.060 Pantothenic acid,B-5_______mg 0.797 Vitamin B-6 ______________mg 0.650 Folate, total (B-9)_________mcg 10 Folate, food B-9__________mcg 10 Folate, DFE B-9__________mcg 10 Vitamin A, RAE__________mcg 16 Vitamin A,IU_______________IU 311 protein 40, protein 28 phospho 1 , canxi 1 Gewürze, Basilikum Gia vị, húng quế, sấy khô = Spices, basil, dried = 100g Nước_____________________g 10.35 Energy, năng lượng_______kcal 233 Protein____________________g 22.98 Total lipid (fat )______________g 4.07--0mega 3/6 ( 300 / 199 mg (100g ) Carbohydrate,by difference____g 47.85 Fiber, Chất xơ______________g 47.75 Sugars, total ( đường ,tổng )__g 1.71 Calcium, Ca______________mg 2240 Iron, Fe__________________mg 89.80 Magnesium,Mg____________mg 711 Phosphorus, P____________mg 274 Potassium, K_____________mg 2630 Sodium, Na_______________mg 76 Zinc , Zn_________________mg 7.10 Copper ,Cu_______________mg 2.100 Manganese,Mn____________mg 9.800 Selenium________________mcg 3.0 Vitamin C________________mg 0.8 Thiamin ,B-1______________mg 0.080 Riboflavin, B-2_____________mg 1.200 Niacin ,PP;B-3____________mg 4.900 Pantothenic acid___________mg 0.838 Vitamin B-6_______________mg 1.340 Folate, total B-9__________mcg 310 Folate, food B-9__________mcg 310 Folate, DFE B-9__________mcg 310 Choline, total______________mg 54.9 Betaine___________________mg 16.1 Vitamin A, RAE___________mcg 37 Carotene, beta____________mcg 378 Carotene, alpha___________mcg 113 Cryptoxanthin, beta________mcg 24 Vitamin A, IU_______________IU 744 Lycopene________________mcg 393 Lutein + zeaxanthin________mcg 1150 Vitamin E (alpha-tocopherol)__mg 10.70 Tocopherol,gamma_________mg 0.77 Vitamin K _______________mcg 1714.5 Phytosterols______________mg 106 protein 84, protein 103 phospho 1 , canxi 1 Rau húng, tươi = Basil, fresh = 100g Nước_____________________g 92.06 Energy, năng lượng_______kcal 23 Protein____________________g 3.15 Total lipid (fat ) _____________g 0.64--0mega 3/6 ( 332 / 76 mg (100g) Carbohydrate,by difference____g 2.65 Fiber, Chất xơ _____________g 1.6 Sugars, total ( đường ,tổng )__g 0.30 Calcium, Ca______________mg 177 Iron, Fe__________________mg 3.17 Magnesium,Mg ___________mg 64 Phosphorus, P____________mg 56 Potassium, K_____________mg 295 Sodium, Na ______________mg 4 Zinc , Zn_________________mg 0.81 Copper ,Cu_______________mg 0.385 Manganese,Mn ___________mg 1.148 Selenium _______________mcg 0.3 Vitamin C________________mg 18.0 Thiamin ,B-1 _____________mg 0.034 Riboflavin, B-2 ____________mg 0.076 Niacin ,PP;B-3____________mg 0.902 Pantothenic acid,B-5_______mg 0.209 Vitamin B-6 ______________mg 0.155 Folate, total _____________mcg 68 Folate, food _____________mcg 68 Folate, DFE _____________mcg 68 Choline, total______________mg 11.4 Betaine __________________mg 0.4 Vitamin A, RAE __________mcg 264 Carotene, beta ___________mcg 3142 Cryptoxanthin, beta _______mcg 46 Lutein + zeaxanthin _______mcg 5650 Vitamin E (alpha-tocopherol)_mg 0.80 Tocopherol,gamma_________mg 0.16 Vitamin K _______________mcg 414.8 protein 57, protein 18 phospho 1 , canxi 1 Gewürze, Lorbeer Gia vị, lá bay = Spices, bay leaf = 100g Nước_____________________g 5.44 Energy, năng lượng_______kcal 313 Protein____________________g 7.61 Total lipid (fat )______________g 8.36--0mega 3/6 ( 1050 / 1240 mg ( 100g ) Carbohydrate,by difference____g 74.97 Fiber, Chất xơ______________g 26.3 Calcium, Ca______________mg 834 Iron, Fe__________________mg 43.00 Magnesium,Mg____________mg 120 Phosphorus, P____________mg 113 Potassium, K_____________mg 529 Sodium, Na_______________mg 23 Zinc , Zn_________________mg 3.70 Copper ,Cu_______________mg 0.416 Manganese,Mn____________mg 8.167 Selenium________________mcg 2.8 Vitamin C________________mg 46.5 Thiamin ,B-1______________mg 0.009 Riboflavin, B-2_____________mg 0.421 Niacin ,PP;B-3____________mg 2.005 Vitamin B-6_______________mg 1.740 Folate, total B-9__________mcg 180 Folate, food B-9__________mcg 180 Folate, DFE B-9__________mcg 180 Vitamin A, RAE___________mcg 309 Vitamin A, IU_______________IU 6185 protein 68, protein 10 phospho 1 , canxi 1 Gewürze, Kümmel Gia vị, hạt giống cây ca-rum = Spices, caraway seed = 100g Nước_____________________g 9.87 Energy, năng lượng_______kcal 333 Protein____________________g 19.77 Total lipid (fat )______________g 14.59--0mega 3/6 ( 150 / 3122 mg (100g ) Carbohydrate,by difference____g 49.90 Fiber, Chất xơ______________g 38.0 Sugars, total ( đường ,tổng )__g 0.64 Calcium, Ca______________mg 689 Iron, Fe__________________mg 16.23 Magnesium,Mg____________mg 258 Phosphorus, P____________mg 568 Potassium, K_____________mg 1351 Sodium, Na_______________mg 17 Zinc , Zn_________________mg 5.50 Copper ,Cu_______________mg 0.910 Manganese,Mn____________mg 1.300 Selenium________________mcg 12.1 Vitamin C________________mg 21.0 Thiamin ,B-1______________mg 0.383 Riboflavin, B-2_____________mg 0.379 Niacin ,PP;B-3____________mg 3.606 Vitamin B-6_______________mg 0.360 Folate, total B-9__________mcg 10 Folate, food B-9__________mcg 10 Folate, DFE B-9__________mcg 10 Choline, total______________mg 24.7 Vitamin A, RAE___________mcg 18 Carotene, beta____________mcg 206 Carotene, alpha___________mcg 8 Cryptoxanthin, beta________mcg 16 Vitamin A, IU_______________IU 363 Lycopene________________mcg 20 Lutein + zeaxanthin________mcg 454 Vitamin E (alpha-tocopherol)__mg 2.50 Phytosterols______________mg 76 protein 35, protein 29 phospho 1 , canxi 1 Gewürze, Kardamom Gia vị, thảo quả = Spices, cardamom = 100g Nước_____________________g 8.28 Energy, năng lượng_______kcal 311 Protein____________________g 10.76 Total lipid (fat )_____________g 6.70--0mega 3/6 ( 120 / 310 mg (100g ) Carbohydrate,by difference____g 68.47 Fiber, Chất xơ_____________g 28.0 Calcium, Ca______________mg 383 Iron, Fe__________________mg 13.97 Magnesium,Mg___________mg 229 Phosphorus, P____________mg 187 Potassium, K_____________mg 1119 Sodium, Na ______________mg 18 Zinc , Zn_________________mg 7.47 Copper ,Cu_______________mg 0.383 Manganese,Mn-___________mg 28.000 Vitamin C________________mg 21.0 Thiamin ,B-1 _____________mg 0.198 Riboflavin, B-2 ____________mg 0.182 Niacin ,PP;B-3____________mg 1.102 Vitamin B-6 ______________mg 0.230 Phytosterols______________mg 46 protein 58, protein 29 phospho 1 , canxi 1 Selleriesamen Gia vị, hạt cần tây = Spices, celery seed = 100g Nước_____________________g 6.04 Energy, năng lượng_______kcal 392 Protein____________________g 18.07 Total lipid (fat )______________g 25.27--0mega 3/6 ( 200 / 3520 mg (100g ) Carbohydrate,by difference____g 41.35 Fiber, Chất xơ______________g 11.8 Sugars, total ( đường ,tổng )__g 0.67 Calcium, Ca______________mg 1767 Iron, Fe__________________mg 44.90 Magnesium,Mg____________mg 440 Phosphorus, P____________mg 547 Potassium, K_____________mg 1400 Sodium, Na_______________mg 160 Zinc , Zn_________________mg 6.93 Copper ,Cu_______________mg 1.370 Manganese,Mn____________mg 7.567 Selenium________________mcg 12.1 Vitamin C________________mg 17.1 Thiamin ,B-1______________mg 0.340 Riboflavin, B-2_____________mg 0.290 Niacin ,PP;B-3____________mg 3.060 Vitamin B-6_______________mg 0.890 Folate, total B-9__________mcg 10 Folate, food B-9__________mcg 10 Folate, DFE B-9__________mcg 10 Choline, total______________mg 24.7 Vitamin A, RAE___________mcg 3 Vitamin A, IU_______________IU 52 Vitamin E (alpha-tocopherol)__mg 1.07 Phytosterols______________mg 60 protein 34, protein 11 phospho 1 , canxi 1 Quả có tác dụng chống đầy hơi, chống nôn. Gewürze, Kerbel Gia vị, rau mùi, sấy khô = Spices, chervil, dried = 100g Nước_____________________g 7.20 Energy, năng lượng_______kcal 237 Protein____________________g 23.20 Total lipid (fat )______________g 3.90--0mega 3/6 ( 0/ 1800 mg (100g ) Carbohydrate,by difference____g 49.10 Fiber, Chất xơ______________g 11.3 Calcium, Ca______________mg 1346 Iron, Fe__________________mg 31.95 Magnesium,Mg____________mg 130 Phosphorus, P____________mg 450 Potassium, K_____________mg 4740 Sodium, Na_______________mg 83 Zinc , Zn_________________mg 8.80 Copper ,Cu_______________mg 0.440 Manganese,Mn____________mg 2.100 Selenium________________mcg 29.3 Vitamin C________________mg 50.0 Thiamin ,B-1______________mg 0.380 Riboflavin, B-2_____________mg 0.680 Niacin ,PP;B-3____________mg 5.400 Vitamin B-6_______________mg 0.930 Folate, total B-9__________mcg 274 Folate, food B-9__________mcg 274 Folate, DFE B-9__________mcg 274 Vitamin A, RAE___________mcg 293 Vitamin A, IU_______________IU 5850 protein 52, protein 18 phospho 1 , canxi 1 Gewürze, Zimt Gia vị, quế, mặt đất = Spices, cinnamon, ground = 100g Nước_____________________g 10.58 Energy, năng lượng_______kcal 247 Protein____________________g 3.99 Total lipid (fat )_____________g 1.24--0mega 3/6 ( 11 / 44 mg (100g ) Carbohydrate,by difference____g 80.59 Fiber, Chất xơ_____________g 53.1 Sugars, total ( dường ,tổng )__g 2.17 Calcium, Ca______________mg 1002 Iron, Fe__________________mg 8.32 Magnesium,Mg___________mg 60 Phosphorus, P____________mg 64 Potassium, K_____________mg 431 Sodium, Na ______________mg 10 Zinc , Zn_________________mg 1.83 Copper ,Cu_______________mg 0.339 Manganese,Mn-___________mg 17.466 Selenium_______________mcg 3.1 Vitamin C________________mg 3.8 Thiamin ,B-1 _____________mg 0.022 Riboflavin, B-2 ____________mg 0.041 Niacin ,PP;B-3____________mg 1.332 Pantothenic acid,B-5_______mg 0.358 Vitamin B-6 ______________mg 0.158 Folate, total (B-9)_________mcg 6 Folate, food B-9__________mcg 6 Folate, DFE B-9__________mcg 6 Choline, total_____________mg 11.0 Betaine__________________mg 3.9 Vitamin A, RAE__________mcg 15 Carotene, beta ___________mcg 112 Carotene, alpha__________mcg 1 Cryptoxanthin, beta _______mcg 129 Vitamin A,IU_______________IU 295 Lycopene _______________mcg 15 Lutein + zeaxanthin _______mcg 222 Vitamin E (alpha-tocopherol)_mg 2.32 Tocopherol,gamma_________mg 10.44 Tocopherol, delta__________mg 0.26 Vitamin K _______________mcg 31.2 Phytosterols______________mg 26 protein 63, protein 4 phospho 1 , canxi 1 Tính vị, tác dụng: Quế Vị cay, ngọt, tính rất nóng, mùi thơm; có tác dụng ôn trung bổ ấm, tán ứ chỉ thống và hoạt huyết thông kinh. Gewürze, Nelken Gia vị, đinh hương, mặt đất = Spices, cloves, ground = 100g Nước_____________________g 6.86 Energy, năng lượng_______kcal 323 Protein____________________g 5.98 Total lipid (fat )_____________g 20.07--0mega 3/6 ( 4257 / 2586 mg ( 100g ) Carbohydrate,by difference____g 61.21 Fiber, Chất xơ_____________g 34.2 Sugars, total ( dường ,tổng )__g 2.38 Calcium, Ca______________mg 646 Iron, Fe__________________mg 8.68 Magnesium,Mg___________mg 264 Phosphorus, P____________mg 105 Potassium, K_____________mg 1102 Sodium, Na ______________mg 243 Zinc , Zn_________________mg 2.09 Copper ,Cu_______________mg 0.347 Manganese,Mn-___________mg 30.033 Selenium_______________mcg 5.9 Vitamin C________________mg 80.8 Thiamin ,B-1 _____________mg 0.115 Riboflavin, B-2 ____________mg 0.267 Niacin ,PP;B-3____________mg 1.458 Vitamin B-6 ______________mg 0.590 Folate, total (B-9)_________mcg 93 Folate, food B-9__________mcg 93 Folate, DFE B-9__________mcg 93 Choline, total_____________mg 37.4 Vitamin A, RAE__________mcg 27 Carotene, beta ___________mcg 84 Cryptoxanthin, beta _______mcg 468 Vitamin E (alpha-tocopherol)_mg 8.52 Vitamin K _______________mcg 141.8 Phytosterols______________mg 256 protein 57, protein 10 phospho 1 , canxi 1 Tính vị, tác dụng: Vị cay ngọt, mùi thơm, tính nóng, có tác dụng kích thích, làm thơm, lợi trung tiện, làm ấm bụng, sát trùng. Nước sắc nụ Đinh hương có tác dụng đối với một số loại vi khuẩn đường ruột thuộc chi Shigella. Tinh dầu có tác dụng mạnh đối với nhiều loại vi khuẩn. Công dụng, chỉ định và phối hợp: Từ lâu, người ta đã biết dùng Đinh hương để làm thơm hơi thở. Trong y học Đông phương, Đinh hương đã được sử dụng từ lâu ở Trung Quốc làm chất kích thích thơm. Công dụng phổ biến của nó là dùng chế bột cary. Nó thuộc loại gia vị rất quí, kích thích tiêu hoá. Đinh hương được dùng làm thuốc chữa đau bụng, nấc cụt, kích thích tiêu hoá (sắc uống hoặc mài với các vị thuốc khác). Dùng ngoài để xoa bóp và nắn bó gẫy xương. Cũng dùng chữa phong thấp, đau xương, nhức mỏi, lạnh tay chân. Ở Ấn Độ, Đinh hương dùng chữa đầy hơi và rối loạn tiêu hoá. Nụ Đinh hương được dùng làm nguyên liệu cất tinh dầu dùng trong nha khoa làm thuốc tê và diệt tuỷ răng, và làm thuốc sát khuẩn và diệt sâu bọ mạnh. Người ta còn dùng Đinh hương trong kỹ nghệ chế biến nước hoa, chế vanilin tổng hợp. Gewürze, Koriander Gia vị, rau mùi lá, sấy khô = Spices, coriander leaf, dried = 100g Nước_____________________g 7.30 Energy, năng lượng_______kcal 279 Protein____________________g 21.93 Total lipid (fat )______________g 4.78--0mega 3/6 ( 0/ 328 mg (100g ) Carbohydrate,by difference____g 52.10 Fiber, Chất xơ______________g 10.4 Sugars, total ( đường ,tổng )__g 7.27 Calcium, Ca______________mg 1246 Iron, Fe__________________mg 42.46 Magnesium,Mg____________mg 694 Phosphorus, P____________mg 481 Potassium, K_____________mg 4466 Sodium, Na_______________mg 211 Zinc , Zn_________________mg 4.72 Copper ,Cu_______________mg 1.786 Manganese,Mn____________mg 6.355 Selenium________________mcg 29.3 Vitamin C________________mg 566.7 Thiamin ,B-1______________mg 1.252 Riboflavin, B-2_____________mg 1.500 Niacin ,PP;B-3____________mg 10.707 Vitamin B-6_______________mg 0.610 Folate, total B-9__________mcg 274 Folate, food B-9__________mcg 274 Folate, DFE B-9__________mcg 274 Choline, total______________mg 97.1 Vitamin A, RAE___________mcg 293 Carotene, beta____________mcg 3407 Carotene, alpha___________mcg 31 Cryptoxanthin, beta________mcg 175 Vitamin A, IU_______________IU 5850 Lutein + zeaxanthin________mcg 2428 Vitamin E (alpha-tocopherol)__mg 1.03 Vitamin K _______________mcg 1359.5 protein 46, protein 18 phospho 1 , canxi 1 Tính vị, tác dụng: Rau mùi có vị cay, tính ấm. Dùng uống trong, nó có tác dụng gây trung tiện, dễ tiêu hoá, kích thích. Nó cũng là loại thuốc phát tán, làm cho sởi mọc và tiêu đờm trệ. Công dụng: Thường dùng chữa nuối hơi, tiêu hoá khó khăn, đầy hơi (trướng bụng), co thắt (đối với bộ máy dạ dày ruột), lười ăn do thần kinh (trường vị suy yếu), mệt mỏi thần kinh. Còn dùng làm thuốc tán nhiệt, hạ sốt (chống nóng từng cơn). Dùng ngoài trị đau nhức, đau thấp khớp. Toàn cây dùng chữa sởi mọc không đều, cảm cúm không đổ mồ hôi. Cách dùng: Toàn cây hay quả 3-6g, dạng thuốc sắc. Hoặc dùng cồn thuốc, hoặc tinh dầu. Ðể dùng ngoài, có thể chế dạng nước rửa hay pomát để xoa. Rau Mùi là loại thuốc chủ yếu trong đậu sởi. Trẻ em lên sởi, nhân gặp gió lạnh, sởi không mọc được, dùng Rau mùi một nắm sắc cho trẻ uống lúc còn nóng, đắp chăn cho ra mồ hôi, sởi sẽ mọc tiếp. Bên ngoài, có thể dùng một nắm lá Mùi tươi, giã nát, chưng nóng, gói vải thưa lại, xát cho trẻ từ đầu xuống thân mình, tay chân, sởi sẽ mọc đều và khỏi biến chứng. Rau mùi (ngò) lá, nguyên = Coriander (cilantro) leaves, raw = 100g Nước_____________________g 92.21 Energy, năng lượng_______kcal 23 Protein____________________g 2.13 Total lipid (fat ) _____________g 0.52--0mega 3/6 ( 0 / 40 mg (100g ) Carbohydrate, by difference___g 3.67 Fiber, Chất xơ _____________g 2.8 Calcium, Ca______________mg 67 Iron, Fe__________________mg 1.77 Magnesium,Mg ___________mg 26 Phosphorus, P____________mg 48 Potassium, K_____________mg 521 Sodium, Na ______________mg 46 Zinc , Zn_________________mg 0.50 Copper ,Cu_______________mg 0.225 Manganese,Mn ___________mg 0.426 Selenium _______________mcg 0.9 Vitamin C________________mg 27.0 Thiamin ,B-1 _____________mg 0.067 Riboflavin, B-2 ____________mg 0.162 Niacin ,PP;B-3____________mg 1.114 Pantothenic acid,B-5_______mg 0.570 Vitamin B-6 ______________mg 0.149 Folate, total B-9__________mcg 62 Folate, food B-9__________mcg 62 Folate, DFE B-9__________mcg 62 Choline, total _____________mg 12.8 Vitamin A, RAE__________mcg 337 Carotene, beta___________mcg 3930 Carotene, alpha __________mcg 36 Cryptoxanthin, beta _______mcg 202 Lutein + zeaxanthin _______mcg 865 Vitamin E (alpha-tocopherol)_mg 2.50 Vitamin K _______________mcg 310.0 Phytosterols ______________mg 5 Stigmasterol ______________mg 3 Beta-sitosterol_____________mg 2 protein 44,4 ,protein 31,8 phospho 1 , canxi 1 Ngò (rau mùi): Vị cay thơm, tính ấm, kích thích tiêu hóa, chống tà khí, thông khí uất ở đường tiêu hóa. Thường dùng trị cảm lạnh, thúc ban sởi mau mọc. Hạt ngò dùng làm thuốc chữa tắc sữa, mặt bị nám, ban, sởi, lòi dom. Người bị hôi nách, hôi miệng, sưng chân không ăn ngò. Khi uống thuốc có các vị bạch truật, mẫu đơn bì thì kiêng ăn ngò. Gewürze, Koriandersamen Gia vị, hạt Ngò = Spices, coriander seed = 100g Nước_____________________g 8.86 Energy, năng lượng_______kcal 298 Protein____________________g 12.37 Total lipid (fat )______________g 17.77--0mega 3/6 ( 0/ 1750 mg (100g ) Carbohydrate,by difference____g 54.99 Fiber, Chất xơ______________g 41.9 Calcium, Ca______________mg 709 Iron, Fe__________________mg 16.32 Magnesium,Mg____________mg 330 Phosphorus, P____________mg 409 Potassium, K_____________mg 1267 Sodium, Na_______________mg 35 Zinc , Zn_________________mg 4.70 Copper ,Cu_______________mg 0.975 Manganese,Mn____________mg 1.900 Selenium________________mcg 26.2 Vitamin C________________mg 21.0 Thiamin ,B-1______________mg 0.239 Riboflavin, B-2_____________mg 0.290 Niacin ,PP;B-3____________mg 2.130 Phytosterols______________mg 46 protein 31, protein 18 phospho 1 , canxi 1 Gewürze, Kümmel Gia vị, hạt thìa là = Spices, cumin seed = 100g Nước_____________________g 8.06 Energy, năng lượng_______kcal 375 Protein____________________g 17.81 Total lipid (fat )______________g 22.27--0mega 23/6 ( 176 / 3103 mg (100g ) Carbohydrate,by difference____g 44.24 Fiber, Chất xơ______________g 10.5 Sugars, total ( đường ,tổng )__g 2.25 Calcium, Ca______________mg 931 Iron, Fe__________________mg 66.36 Magnesium,Mg____________mg 366 Phosphorus, P____________mg 499 Potassium, K_____________mg 1788 Sodium, Na_______________mg 168 Zinc , Zn_________________mg 4.80 Copper ,Cu_______________mg 0.867 Manganese,Mn____________mg 3.333 Selenium________________mcg 5.2 Vitamin C________________mg 7.7 Thiamin ,B-1______________mg 0.628 Riboflavin, B-2_____________mg 0.327 Niacin ,PP;B-3____________mg 4.579 Vitamin B-6_______________mg 0.435 Folate, total B-9__________mcg 10 Folate, food B-9__________mcg 10 Folate, DFE B-9__________mcg 10 Choline, total______________mg 24.7 Vitamin A, RAE___________mcg 64 Carotene, beta____________mcg 762 Vitamin A, IU_______________IU 1270 Lutein + zeaxanthin________mcg 448 Vitamin E (alpha-tocopherol)__mg 3.33 Vitamin K _______________mcg 5.4 Phytosterols______________mg 68 protein 36, protein 20 phospho 1 , canxi 1 Hạt thìa là vị cay, tính ấm, không độc, có tác dụng bổ thận, mạnh tỳ, giúp ăn chóng tiêu, trị đau bụng, đầy trướng bụng và trị chứng đau răng, sốt rét… Gia vị, bột cà ri = Spices, curry powder = 100g Nước_____________________g 9.52 Energy, năng lượng_______kcal 325 Protein____________________g 12.66 Total lipid (fat )______________g 13.81--0mega 3/6 ( 429 / 2120 mg (100g ) Carbohydrate,by difference____g 58.15 Fiber, Chất xơ______________g 33.2 Sugars, total ( đường ,tổng )__g 2.76 Calcium, Ca______________mg 478 Iron, Fe__________________mg 29.59 Magnesium,Mg____________mg 254 Phosphorus, P____________mg 349 Potassium, K_____________mg 1543 Sodium, Na_______________mg 52 Zinc , Zn_________________mg 4.05 Copper ,Cu_______________mg 0.815 Manganese,Mn____________mg 4.289 Selenium________________mcg 17.1 Vitamin C________________mg 11.4 Thiamin ,B-1______________mg 0.253 Riboflavin, B-2_____________mg 0.281 Niacin ,PP;B-3____________mg 3.467 Vitamin B-6_______________mg 1.150 Folate, total B-9__________mcg 150 Folate, food B-9__________mcg 150 Folate, DFE B-9__________mcg 150 Choline, total______________mg 64.2 Betaine__________________mg 28.8 Vitamin A, RAE___________mcg 49 Carotene, beta____________mcg 592 Vitamin A, IU_______________IU 986 Vitamin E (alpha-tocopherol)__mg 21.99 Tocopherol,gamma_________mg 0.95 Tocopherol, delta __________mg 0.35 Vitamin K _______________mcg 99.8 Phytosterols______________mg 72 protein 37, protein 27 phospho 1 , canxi 1 Gewürze, Dill Saatgut Gia vị, rau thì là hạt giống = Spices, dill seed = 100g Nước_____________________g 7.70 Energy, năng lượng_______kcal 305 Protein____________________g 15.98 Total lipid (fat )______________g 24.54--0mega 3/6 ( 150 / 960 mg (100g ) Carbohydrate,by difference____g 55.17 Fiber, Chất xơ______________g 21.1 Calcium, Ca______________mg 1516 Iron, Fe__________________mg 16.33 Magnesium,Mg____________mg 256 Phosphorus, P____________mg 277 Potassium, K_____________mg 1186 Sodium, Na_______________mg 20 Zinc , Zn_________________mg 5.20 Copper ,Cu_______________mg 0.780 Manganese,Mn____________mg 1.833 Selenium________________mcg 12.1 Vitamin C________________mg 21.0 Thiamin ,B-1______________mg 0.418 Riboflavin, B-2_____________mg 0.284 Niacin ,PP;B-3____________mg 2.807 Vitamin B-6_______________mg 0.250 Folate, total B-9__________mcg 10 Folate, food B-9__________mcg 10 Folate, DFE B-9__________mcg 10 Vitamin A, RAE___________mcg 3 Vitamin A, IU_______________IU 53 Phytosterols______________mg 124 protein 58, protein 11 protein 1 , canxi 1 Gewürze, Dill Gia vị, rau thì là cỏ dại, sấy khô = Spices, dill weed, dried = 100g Nước_____________________g 7.30 Energy, năng lượng_______kcal 253 Protein____________________g 19.96 Total lipid ( fat )_____________g 4.36 Carbohydrate,by difference____g 55.82 Fiber, Chất xơ_____________g 13.6 Calcium, Ca______________mg 1784 Iron, Fe__________________mg 48.78 Magnesium,Mg___________mg 451 Phosphorus, P____________mg 543 Potassium, K_____________mg 3308 Sodium, Na ______________mg 208 Zinc , Zn_________________mg 3.30 Copper ,Cu_______________mg 0.490 Manganese,Mn-___________mg 3.950 Vitamin C________________mg 50.0 Thiamin ,B-1 _____________mg 0.418 Riboflavin, B-2 ____________mg 0.284 Niacin ,PP;B-3____________mg 2.807 Vitamin B-6 ______________mg 1.710 Vitamin A, RAE__________mcg 293 Vitamin A,IU_______________IU 5850 protein 37, protein 12 phospho 1 , canxi 1 Thì là cỏ dại, tươi = Dill weed, fresh = 100g Nước_____________________g 85.95 Energy, năng lượng_______kcal 43 Protein____________________g 3.46 Total lipid (fat )_____________g 1.12--0mega 3/6 ( 13 / 80 mg ( 100g ) Carbohydrate, by difference___g 7.02 Fiber, Chất xơ_____________g 2.1 Calcium, Ca______________mg 208 Iron, Fe__________________mg 6.59 Magnesium,Mg___________mg 55 Phosphorus, P____________mg 66 Potassium, K_____________mg 738 Sodium, Na ______________mg 61 Zinc , Zn_________________mg 0.91 Copper ,Cu_______________mg 0.146 Manganese,Mn-___________mg 1.264 Vitamin C________________mg 85.0 Thiamin ,B-1 _____________mg 0.058 Riboflavin, B-2 ____________mg 0.296 Niacin ,PP;B-3____________mg 1.570 Pantothenic acid,B-5_______mg 0.397 Vitamin B-6 ______________mg 0.187 Folate, total (B-9)_________mcg 150 Folate, food B-9__________mcg 150 Folate, DFE B-9__________mcg 150 Vitamin A, RAE__________mcg 386 Vitamin A,IU_______________IU 7718 protein 53 , protein 17 phospho 1 , canxi 1 Gewürze, Fenchelsamen Gia vị, hạt cây thì là = Spices, fennel seed = 100g Nước_____________________g 8.81 Energy, năng lượng_______kcal 345 Protein____________________g 15.80 Total lipid (fat )_____________g 14.87--0mega 3/6 ( 0/ 1690 mg (100g ) Carbohydrate,by difference____g 52.29 Fiber, Chất xơ_____________g 39.8 Calcium, Ca______________mg 1196 Iron, Fe__________________mg 18.54 Magnesium,Mg___________mg 385 Phosphorus, P____________mg 487 Potassium, K_____________mg 1694 Sodium, Na ______________mg 88 Zinc , Zn_________________mg 3.70 Copper ,Cu_______________mg 1.067 Manganese,Mn-___________mg 6.533 Vitamin C________________mg 21.0 Thiamin ,B-1 _____________mg 0.408 Riboflavin, B-2 ____________mg 0.353 Niacin ,PP;B-3____________mg 6.050 Vitamin B-6 ______________mg 0.470 Vitamin A, RAE__________mcg 7 Vitamin A,IU_______________IU 135 Phytosterols______________mg 66 protein 33, protein 14 phospho 1 , canxi 1 Gewürze, Bockshornkleesamen Gia vị, hạt cỏ cà ri = Spices, fenugreek seed = 100g Nước_____________________g 8.84 Energy, năng lượng_______kcal 323 Protein____________________g 23.00 Total lipid (fat )______________g 6.41 Carbohydrate,by difference____g 58.35 Fiber, Chất xơ______________g 24.6 Calcium, Ca______________mg 176 Iron, Fe__________________mg 33.53 Magnesium,Mg____________mg 191 Phosphorus, P____________mg 296 Potassium, K_____________mg 770 Sodium, Na_______________mg 67 Zinc , Zn_________________mg 2.50 Copper ,Cu_______________mg 1.110 Manganese,Mn____________mg 1.228 Selenium________________mcg 6.3 Vitamin C________________mg 3.0 Thiamin ,B-1______________mg 0.322 Riboflavin, B-2_____________mg 0.366 Niacin ,PP;B-3____________mg 1.640 Vitamin B-6_______________mg 0.600 Folate, total B-9__________mcg 57 Folate, food B-9__________mcg 57 Folate, DFE B-9__________mcg 57 Vitamin A, RAE___________mcg 3 Vitamin A, IU_______________IU 60 Phytosterols______________mg 140 protein 78, protein 131 phospho 1 , canxi 1 Gewürze, Knoblauchpulver Gia vị, tỏi bột = Spices, garlic powder = 100g Nước_____________________g 6.45 Energy, năng lượng_______kcal 331 Protein____________________g 16.55 Total lipid (fat )______________g 0.73--0mega 3/6 ( 12/ 143 mg (100g ) Carbohydrate,by difference____g 72.73 Fiber, Chất xơ______________g 9.0 Sugars, total ( đường ,tổng )__g 2.43 Calcium, Ca______________mg 79 Iron, Fe__________________mg 5.65 Magnesium,Mg____________mg 77 Phosphorus, P____________mg 414 Potassium, K_____________mg 1193 Sodium, Na_______________mg 60 Zinc , Zn_________________mg 2.99 Copper ,Cu_______________mg 0.533 Manganese,Mn____________mg 0.979 Selenium________________mcg 23.9 Vitamin C________________mg 1.2 Thiamin ,B-1______________mg 0.435 Riboflavin, B-2_____________mg 0.141 Niacin ,PP;B-3____________mg 0.796 Pantothenic acid,B-5_______mg 0.743 Vitamin B-6_______________mg 1.654 Folate, total B-9__________mcg 47 Folate, food B-9__________mcg 47 Folate, DFE B-9__________mcg 47 Choline, total______________mg 67.5 Betaine___________________mg 6.1 Vitamin E (alpha-tocopherol)__mg 0.67 Vitamin K _______________mcg 0.4 Phytosterols______________mg 8 protein 40, protein 210 phospho 1 , canxi 1 Tính vị, tác dụng: Vị cay, tính ấm; có tác dụng hành khí tiêu tích, sát trùng giải độc. Alliicin là hoạt chất có tác dụng nhiều nhất của Tỏi, có tác dụng ức chế các loại vi khuẩn, các nấm gây bệnh. Nó lại có tính lợi tiểu là do các fructosan và tinh dầu. Tỏi, nguyên = Garlic, raw = 100g Nước_____________________g 58.58 Energy, năng lượng_______kcal 149 Protein____________________g 6.36 Total lipid (fat ) _____________g 0.50--0mega 3/6 ( 20 / 227 mg (100g) Carbohydrate, by difference___g 33.06 Fiber, Chất xơ _____________g 2.1 Sugars, total ( đường ,tổng )__g 1.00 Calcium, Ca______________mg 181 Iron, Fe__________________mg 1.70 Magnesium,Mg ___________mg 25 Phosphorus, P____________mg 153 Potassium, K_____________mg 401 Sodium, Na ______________mg 17 Zinc , Zn_________________mg 1.16 Copper ,Cu_______________mg 0.299 Manganese,Mn ___________mg 1.672 Selenium _______________mcg 14.2 Vitamin C________________mg 31.2 Thiamin ,B-1 _____________mg 0.200 Riboflavin, B-2 ____________mg 0.110 Niacin ,PP;B-3____________mg 0.700 Pantothenic acid,B-5_______mg 0.596 Vitamin B-6 ______________mg 1.235 Folate, total B-9__________mcg 3 Folate, food B-9__________mcg 3 Folate, DFE B-9__________mcg 3 Choline, total _____________mg 23.2 Carotene, beta___________mcg 5 Lutein + zeaxanthin_______mcg 16 Vitamin E (alpha-tocopherol)_mg 0.08 Vitamin K _______________mcg 1.7 protein 42 , protein 36 phospho 1 , canxi 1 --------------------------------------------------------------------------------------- Lemon cỏ (sả), nguyên = Lemon grass (citronella), raw = 100g Nước_____________________g 70.58 Energy, năng lượng_______kcal 99 Protein____________________g 1.82 Total lipid (fat ) _____________g 0.49--0mega 3/6 ( 31 /138 mg (100g ) Carbohydrate,by difference____g 25.31 Calcium, Ca______________mg 65 Iron, Fe__________________mg 8.17 Magnesium,Mg ___________mg 60 Phosphorus, P____________mg 101 Potassium, K_____________mg 723 Sodium, Na ______________mg 6 Zinc , Zn_________________mg 2.23 Copper ,Cu_______________mg 0.266 Manganese,Mn ___________mg 5.224 Selenium _______________mcg 0.7 Vitamin C________________mg 2.6 Thiamin ,B-1 _____________mg 0.065 Riboflavin, B-2 ____________mg 0.135 Niacin ,PP;B-3____________mg 1.101 Pantothenic acid,B-5_______mg 0.050 Vitamin B-6 ______________mg 0.080 Folate, total _____________mcg 75 Folate, food _____________mcg 75 Folate, DFE _____________mcg 75 Carotene, beta ___________mcg 3 Phytosterols ______________mg 6 Stigmasterol ______________mg 1 Campesterol ______________mg 1 Beta-sitosterol_____________mg 4 protein 18 ,protein 28 phospho 1 , canxi 1 Tính vị, tác dụng: Vị đắng, ngọt, tính ấm, có mùi thơm; có tác dụng khư phong thanh thấp, tán hàn giải biểu, thông kinh lạc, tiêu thũng, phòng côn trùng cắn. ---------------------------------------------------------------------- Gừng gốc, nguyên = Ginger root, raw = 100g Nước_____________________g 78.89 Energy, năng lượng_______kcal 80 Protein____________________g 1.82 Total lipid (fat ) _____________g 0.75--0mega 3/6 ( 34 / 120 mg (100g ) Carbohydrate,by difference____g 17.77 Fiber, Chất xơ _____________g 2.0 Sugars, total ( đường ,tổng )__g 1.70 Calcium, Ca______________mg 16 Iron, Fe__________________mg 0.60 Magnesium,Mg ___________mg 43 Phosphorus, P____________mg 34 Potassium, K_____________mg 415 Sodium, Na ______________mg 13 Zinc , Zn_________________mg 0.34 Copper ,Cu_______________mg 0.226 Manganese,Mn ___________mg 0.229 Selenium _______________mcg 0.7 Vitamin C________________mg 5.0 Thiamin ,B-1 _____________mg 0.025 Riboflavin, B-2 ____________mg 0.034 Niacin ,PP;B-3____________mg 0.750 Pantothenic acid,B-5_______mg 0.203 Vitamin B-6 ______________mg 0.160 Folate, total (B-9)_________mcg 11 Folate, food B-9__________mcg 11 Folate, DFE B-9__________mcg 11 Choline, total______________mg 28.8 Vitamin E (alpha-tocopherol)_mg 0.26 Vitamin K _______________mcg 0.1 Phytosterols ______________mg 15 protein 54 , protein 114 phospho 1 canxi 1 Tính vị, tác dụng: Gừng sống có vị cay, tính hơi ấm, có tác dụng chống lạnh, tiêu đờm, chặn nôn giúp tiêu hoá. Gừng nướng có vị cay ấm, chữa đau bụng lạnh dạ đi ngoài. Gừng khô có vị cay nóng, tính hàn. Vỏ gừng tiêu phù thũng. Gewürze, Ingwer, gemahlen Gia vị, gừng, mặt đất = Spices, ginger, ground = 100g Nước_____________________g 9.94 Energy, năng lượng_______kcal 335 Protein____________________g 8.98 Total lipid (fat )______________g 4.24--0mega 3/6 ( 223 / 706 mg ( 100g ) Carbohydrate,by difference____g 71.62 Fiber, Chất xơ______________g 14.1 Sugars, total ( đường ,tổng )__g 3.39 Calcium, Ca______________mg 114 Iron, Fe__________________mg 19.80 Magnesium,Mg____________mg 214 Phosphorus, P____________mg 168 Potassium, K_____________mg 1320 Sodium, Na_______________mg 27 Zinc , Zn_________________mg 3.64 Copper ,Cu_______________mg 0.480 Manganese,Mn____________mg 33.300 Selenium________________mcg 55.8 Vitamin C________________mg 0.7 Thiamin ,B-1______________mg 0.046 Riboflavin, B-2_____________mg 0.170 Niacin ,PP;B-3____________mg 9.620 Pantothenic acid,B-5_______mg 0.477 Vitamin B-6_______________mg 0.626 Folate, total B-9__________mcg 13 Folate, food B-9__________mcg 13 Folate, DFE B-9__________mcg 13 Choline, total______________mg 41.2 Betaine___________________mg 3.3 Vitamin A, RAE___________mcg 2 Carotene, beta____________mcg 18 Vitamin A, IU_______________IU 30 Tocopherol,gamma_________mg 3.01 Vitamin K _______________mcg 0.8 Phytosterols______________mg 83 protein 54, protein 79 protein 1 , canxi 1 Tính vị, tác dụng: Gừng sống có vị cay, tính hơi ấm, có tác dụng chống lạnh, tiêu đờm, chặn nôn giúp tiêu hoá. Gừng nướng có vị cay ấm, chữa đau bụng lạnh dạ đi ngoài. Gừng khô có vị cay nóng, tính hàn. Vỏ gừng tiêu phù thũng. Gewürze, Muskatblüte Gia vị, gậy, mặt đất = Spices, mace, ground = 100g Nước_____________________g 8.17 Energy, năng lượng_______kcal 475 Protein____________________g 6.71 Total lipid (fat )______________g 32.38--0mega 3/6 ( 80/ 4310 mg (100g ) Carbohydrate,by difference____g 50.50 Fiber, Chất xơ______________g 20.2 Calcium, Ca______________mg 252 Iron, Fe__________________mg 13.90 Magnesium,Mg____________mg 163 Phosphorus, P____________mg 110 Potassium, K_____________mg 463 Sodium, Na_______________mg 80 Zinc , Zn_________________mg 2.30 Copper ,Cu_______________mg 2.467 Manganese,Mn____________mg 1.500 Selenium________________mcg 2.7 Vitamin C________________mg 21.0 Thiamin ,B-1______________mg 0.312 Riboflavin, B-2_____________mg 0.448 Niacin ,PP;B-3____________mg 1.350 Vitamin B-6_______________mg 0.160 Folate, total B-9__________mcg 76 Folate, food B-9__________mcg 76 Folate, DFE B-9__________mcg 76 Vitamin A, RAE___________mcg 40 Vitamin A, IU_______________IU 800 Phytosterols______________mg 73 protein 61, protein 27 phospho 1 , canxi 1 Gewürze, Majoran Gia vị, kinh giới, sấy khô = Spices, marjoram, dried = 100g Nước_____________________g 7.64 Energy, năng lượng_______kcal 271 Protein____________________g 12.66 Total lipid (fat )______________g 7.04--0mega 3/6 ( 3230 / 1175 mg (100g ) Carbohydrate,by difference____g 60.56 Fiber, Chất xơ______________g 40.3 Sugars, total ( đường ,tổng )__g 4.09 Calcium, Ca______________mg 1990 Iron, Fe__________________mg 82.71 Magnesium,Mg____________mg 346 Phosphorus, P____________mg 306 Potassium, K_____________mg 1522 Sodium, Na_______________mg 77 Zinc , Zn_________________mg 3.60 Copper ,Cu_______________mg 1.133 Manganese,Mn____________mg 5.433 Selenium________________mcg 4.5 Vitamin C________________mg 51.4 Thiamin ,B-1______________mg 0.289 Riboflavin, B-2_____________mg 0.316 Niacin ,PP;B-3____________mg 4.120 Vitamin B-6_______________mg 1.190 Folate, total B-9__________mcg 274 Folate, food B-9__________mcg 274 Folate, DFE B-9__________mcg 274 Choline, total______________mg 43.6 Vitamin A, RAE___________mcg 403 Carotene, beta____________mcg 4806 Cryptoxanthin, beta________mcg 70 Vitamin A, IU_______________IU 8068 Lutein + zeaxanthin________mcg 1895 Vitamin E (alpha-tocopherol)__mg 1.69 Vitamin K _______________mcg 621.7 Phytosterols______________mg 60 protein 42, protein 7 phospho 1 , canxi 1 Gewürze, Senf Gia vị, mù tạt hạt giống, mặt đất = Spices, mustard seed, ground = 100g Nước_____________________g 5.27 Energy, năng lượng_______kcal 508 Protein____________________g 26.08 Total lipid (fat )______________g 35.24--0mega 3/6 ( 3792 / 5921 mg (100g ) Carbohydrate,by difference____g 28.09 Fiber, Chất xơ______________g 12.2 Sugars, total ( đường ,tổng )__g 6.79 Calcium, Ca______________mg 266 Iron, Fe__________________mg 9.21 Magnesium,Mg____________mg 370 Phosphorus, P____________mg 828 Potassium, K_____________mg 738 Sodium, Na_______________mg 13 Zinc , Zn_________________mg 6.08 Copper ,Cu_______________mg 0.645 Manganese,Mn____________mg 2.448 Selenium________________mcg 208.1 Vitamin C________________mg 7.1 Thiamin ,B-1______________mg 0.805 Riboflavin, B-2_____________mg 0.261 Niacin ,PP;B-3____________mg 4.733 Pantothenic acid,B-5_______mg 0.810 Vitamin B-6_______________mg 0.397 Folate, total B-9__________mcg 162 Folate, food B-9__________mcg 162 Folate, DFE B-9__________mcg 162 Choline, total______________mg 122.7 Betaine___________________mg 1.9 Vitamin A, RAE___________mcg 2 Carotene, beta____________mcg 18 Vitamin A, IU_______________IU 31 Lutein + zeaxanthin________mcg 568 Vitamin E (alpha-tocopherol)__mg 5.07 Tocopherol,gamma_________mg 19.82 Vitamin K _______________mcg 5.4 Phytosterols______________mg 118 protein 32, protein 99 phospho 1 , canxi 1 Gewürze, Muskat Gia vị, hạt nhục đậu khấu, mặt đất = Spices, nutmeg, ground = 100g Nước_____________________g 6.23 Energy, năng lượng_______kcal 55 Protein____________________g 5.84 Total lipid (fat )______________g 36.31--0mega 3/6 ( 0/ 350 mg (100g ) Carbohydrate,by difference____g 49.29 Fiber, Chất xơ______________g 20.8 Sugars, total ( đường ,tổng )__g 28.49 Calcium, Ca______________mg 184 Iron, Fe__________________mg 3.04 Magnesium,Mg____________mg 183 Phosphorus, P____________mg 213 Potassium, K_____________mg 350 Sodium, Na_______________mg 16 Zinc , Zn_________________mg 2,15 Copper ,Cu_______________mg 1.027 Manganese,Mn____________mg 2.900 Selenium________________mcg 1.6 Vitamin C________________mg 3.0 Thiamin ,B-1______________mg 0.346 Riboflavin, B-2_____________mg 0.057 Niacin ,PP;B-3____________mg 1.299 Vitamin B-6_______________mg 0.160 Folate, total B-9__________mcg 76 Folate, food B-9__________mcg 76 Folate, DFE B-9__________mcg 76 Choline, total______________mg 8.8 Vitamin A, RAE___________mcg 5 Carotene, beta____________mcg 16 Cryptoxanthin, beta________mcg 90 Vitamin A, IU_______________IU 102 Tocopherol,gamma_________mg 0.53 Phytosterols______________mg 62 protein 28, protein 32 phospho 1 , canxi 1 Gewürze, Zwiebelpulver Gia vị, bột hành tây = Spices, onion powder = 100g Nước_____________________g 5.39 Energy, năng lượng_______kcal 341 Protein____________________g 10.41 Total lipid (fat )______________g 1.04--0mega 3/6 ( 15/ 254 mg (100g ) Carbohydrate,by difference____g 79.12 Fiber, Chất xơ______________g 15.2 Sugars, total ( đường ,tổng )__g 6.63 Calcium, Ca______________mg 384 Iron, Fe__________________mg 3.90 Magnesium,Mg____________mg 113 Phosphorus, P____________mg 322 Potassium, K_____________mg 985 Sodium, Na_______________mg 73 Zinc , Zn_________________mg 4.05 Copper ,Cu_______________mg 0.590 Manganese,Mn____________mg 1.300 Selenium________________mcg 14.3 Vitamin C________________mg 23.4 Thiamin ,B-1______________mg 0.457 Riboflavin, B-2_____________mg 0.080 Niacin ,PP;B-3____________mg 0.321 Vitamin B-6_______________mg 0.732 Folate, total B-9__________mcg 64 Folate, food B-9__________mcg 64 Folate, DFE B-9__________mcg 64 Choline, total______________mg 39.0 Betaine___________________mg 0.4 Vitamin E (alpha-tocopherol)__mg 0.27 Tocopherol,gamma_________mg 0.05 Vitamin K _______________mcg 4.1 Phytosterols______________mg 87 protein 33, protein 28 phospho 1 , canxi 1 Hành tây, nguyên = Onions, raw = 100g ( củ hành ) Nước_____________________g 98.11 Energy, năng lượng_______kcal 40 Protein____________________g 1.10 Total lipid (fat ) _____________g 0.10--0mega 3/6 ( 4 / 13 mg (100g ) Carbohydrate,by difference____g 9.34 Fiber, Chất xơ _____________g 1.7 Sugars, total ( đường ,tổng )__g 4.24 Calcium, Ca______________mg 23 Iron, Fe__________________mg 0.21 Magnesium,Mg ___________mg 10 Phosphorus, P____________mg 29 Potassium, K_____________mg 146 Sodium, Na ______________mg 4 Zinc , Zn_________________mg 0.17 Copper ,Cu_______________mg 0.039 Manganese,Mn ___________mg 0.129 Fluoride, F ______________mcg 1.1 Selenium _______________mcg 0.5 Vitamin C________________mg 7.4 Thiamin ,B-1 _____________mg 0.046 Riboflavin, B-2 ____________mg 0.027 Niacin ,PP;B-3____________mg 0.116 Pantothenic acid,B-5_______mg 0.123 Vitamin B-6 ______________mg 0.120 Folate, total B-9__________mcg 19 Folate, food B-9__________mcg 19 Folate, DFE B-9__________mcg 19 Choline, total______________mg 6.1 Betaine __________________mg 0.1 Carotene, beta ___________mcg 1 Cryptoxanthin, beta _______mcg 1 Lutein + zeaxanthin _______mcg 4 Vitamin E (alpha-tocopherol)_mg 0.02 Vitamin K _______________mcg 0.4 Phytosterols ______________mg 15 protein 38 ,protein 48 phospho 1 , canxi 1 Hành tây, tiếng xứ Wales, nguyên = Onions, welsh, raw = 100g ( nguyên cả cây hành ) Nước_____________________g 90.50 Energy, năng lượng_______kcal 34 Protein____________________g 1.90 Total lipid (fat ) _____________g 0.40--0mega 3/6 ( 8 / 148 mg (100g ) Carbohydrate,by difference____g 9.34 Calcium, Ca______________mg 18 Iron, Fe__________________mg 1.22 Magnesium,Mg ___________mg 23 Phosphorus, P____________mg 49 Potassium, K_____________mg 212 Sodium, Na ______________mg 17 Zinc , Zn_________________mg 0.52 Copper ,Cu_______________mg 0.070 Manganese,Mn ___________mg 0.137 Selenium _______________mcg 0.6 Vitamin C________________mg 27.0 Thiamin ,B-1 _____________mg 0.050 Riboflavin, B-2 ____________mg 0.090 Niacin ,PP;B-3____________mg 0.400 Pantothenic acid,B-5_______mg 0.169 Vitamin B-6 ______________mg 0.072 Folate, total B-9__________mcg 16 Folate, food B-9__________mcg 16 Folate, DFE B-9__________mcg 16 Vitamin A, RAE __________mcg 58 protein 39, protein 106 phospho 1 , canxi 1 Hành, hành lang, nguyên = Onions, sweet, raw = 100g Nước_____________________g 91.24 Energy, năng lượng_______kcal 32 Protein____________________g 0.80 Total lipid (fat )______________g 0.08 Carbohydrate,by difference____g 7.55 Fiber, Chất xơ______________g 0.9 Sugars, total ( đường ,tổng )__g 5.02 Calcium, Ca______________mg 20 Iron, Fe__________________mg 0.26 Magnesium,Mg____________mg 9 Phosphorus, P____________mg 27 Potassium, K_____________mg 119 Sodium, Na_______________mg 8 Zinc , Zn_________________mg 0.13 Copper ,Cu_______________mg 0.056 Manganese,Mn____________mg 0.076 Selenium________________mcg 0.5 Vitamin C________________mg 4.8 Thiamin ,B-1______________mg 0.041 Riboflavin, B-2_____________mg 0.020 Niacin ,PP;B-3____________mg 0.133 Pantothenic acid,B-5_______mg 0.098 Vitamin B-6_______________mg 0.130 Folate, total B-9__________mcg 23 Folate, food B-9__________mcg 23 Choline, total______________mg 5.5 Betaine___________________mg 9.1 Retinol__________________mcg 1 Vitamin A, IU_______________IU 1 Lutein + zeaxanthin________mcg 6 Vitamin E (alpha-tocopherol)__mg 0.02 Vitamin K _______________mcg 0.3 protein 30 ,protein 40 phospho 1 , canxi 1 Gewürze, Oregano Gia vị, rau oregano, sấy khô = Spices, oregano, dried = 100g Nước_____________________g 9.93 Energy, năng lượng_______kcal 265 Protein____________________g 9.00 Total lipid (fat )______________g 4.28--0mega 3/6 ( 621 / 748 mg (100g) Carbohydrate,by difference____g 68.92 Fiber, Chất xơ______________g 42.5 Sugars, total ( đường ,tổng )__g 4.09 Calcium, Ca______________mg 1597 Iron, Fe__________________mg 36.80 Magnesium,Mg____________mg 270 Phosphorus, P____________mg 148 Potassium, K_____________mg 1260 Sodium, Na_______________mg 25 Zinc , Zn_________________mg 2.69 Copper ,Cu_______________mg 0.633 Manganese,Mn____________mg 4.990 Selenium________________mcg 4.5 Vitamin C________________mg 2.3 Thiamin ,B-1______________mg 9.177 Riboflavin, B-2_____________mg 9.528 Niacin ,PP;B-3____________mg 4.640 Pantothenic acid__________mg 0.921 Vitamin B-6_______________mg 1.044 Folate, total B-9__________mcg 237 Folate, food B-9__________mcg 237 Folate, DFE B-9__________mcg 237 Choline, total______________mg 32.3 Betaine___________________mg 9.8 Vitamin A, RAE___________mcg 85 Carotene, beta____________mcg 1007 Carotene, alpha___________mcg 20 Cryptoxanthin, beta________mcg 7 Vitamin A, IU_______________IU 1701 Lutein + zeaxanthin________mcg 1895 Vitamin E (alpha-tocopherol)__mg 18.26 Tocopherol,gamma_________mg 24.42 Vitamin K _______________mcg 621.7 Phytosterols______________mg 203 protein 61 , protein 5.7 phospho 1 , canxi 1 Gewürze, Petersilie Gia vị, rau mùi tây, sấy khô = Spices, parsley, dried = 100g Nước_____________________g 5.89 Energy, năng lượng_______kcal 292 Protein____________________g 26.63 Total lipid (fat )______________g 5.48--0mega 3/6 ( 845 / 893 mg (100g ) Carbohydrate,by difference____g 50.64 Fiber, Chất xơ______________g 26.7 Sugars, total ( đường ,tổng )__g 7.27 Calcium, Ca______________mg 1140 Iron, Fe__________________mg 22.04 Magnesium,Mg____________mg 400 Phosphorus, P____________mg 436 Potassium, K_____________mg 2683 Sodium, Na_______________mg 452 Zinc , Zn_________________mg 5.44 Copper ,Cu_______________mg 0.780 Manganese,Mn____________mg 9.810 Selenium________________mcg 14.1 Vitamin C________________mg 125.0 Thiamin ,B-1______________mg 0.196 Riboflavin, B-2_____________mg 2.383 Niacin ,PP;B-3____________mg 9.943 Pantothenic acid,B-5_______mg 1.062 Vitamin B-6_______________mg 0.900 Folate, total B-9__________mcg 180 Folate, food B-9__________mcg 180 Folate, DFE B-9__________mcg 180 Choline, total______________mg 97.1 Betaine___________________mg 1.7 Vitamin A, RAE___________mcg 97 Carotene, beta____________mcg 1152 Carotene, alpha___________mcg 17 Cryptoxanthin, beta________mcg 4 Vitamin A, IU_______________IU 1939 Lutein + zeaxanthin________mcg 2428 Vitamin E (alpha-tocopherol)__mg 8.96 Tocopherol, beta___________mg 0.02 Tocopherol,gamma_________mg 1.53 Vitamin K _______________mcg 1359.5 protein 62, protein 24 phospho 1 ,canxi 1 Mùi tây, nguyên = Parsley, raw = 100g Nước_____________________g 87.71 Energy, năng lượng_______kcal 36 Protein____________________g 2.97 Total lipid (fat ) _____________g 0.79--0mega 3/6 ( 8 / 115 mg (100g ) Carbohydrate,by difference____g 6.33 Fiber, Chất xơ _____________g 3.3 Sugars, total ( đường ,tổng )__g 0.85 Calcium, Ca______________mg 138 Iron, Fe__________________mg 6.20 Magnesium,Mg ___________mg 50 Phosphorus, P____________mg 58 Potassium, K_____________mg 554 Sodium, Na ______________mg 56 Zinc , Zn_________________mg 1.07 Copper ,Cu_______________mg 0.149 Manganese,Mn ___________mg 0.160 Selenium _______________mcg 0.1 Vitamin C________________mg 133.0 Thiamin ,B-1 _____________mg 0.086 Riboflavin, B-2 ____________mg 0.098 Niacin ,PP;B-3____________mg 1.313 Pantothenic acid,B-5_______mg 0.400 Vitamin B-6 ______________mg 0.090 Folate, total B-9__________mcg 152 Folate, food B-9__________mcg 152 Folate, DFE B-9__________mcg 152 Choline, total _____________mg 12.8 Vitamin A, RAE__________mcg 421 Carotene, bet ___________mcg 5.054 Lutein + zeaxanthin_______mcg 5561 Vitamin E (alpha-tocopherol)_mg 0.75 Tocopherol,gamma_________mg 0.53 Vitamin K _______________mcg 1640.0 Phytosterols ______________mg 5 protein 52, protein 22 phospho 1 , canxi 1 Tính vị, tác dụng: Mùi tây kích thích chung và hệ thần kinh, chống thiếu máu, chống còi xương, chống hoạt huyết, chống khô mắt, giúp khai vị, dễ tiêu hoá, giải độc, lọc máu, lợi tiểu, điều hoà kinh nguyệt, dãn mạch, kích thích cơ trơn, chống ung thư và trị giun. Dùng ngoài chống tiết sữa và tiêu sưng. Hạt khô kích thích và lợi tiểu. Công dụng: Thường được chỉ dẫn dùng uống trong giúp tăng trưởng, trị: 1. Thiếu máu, rối loạn dinh dưỡng, suy nhược, ăn không ngon, chứng khó tiêu, đầy hơi, thối ruột, máu xấu, đa huyết, viêm mô tế bào, sốt gián cách, nhiễm trùng; 2. Thấp khớp thống phong; 3. Ðau bụng kinh; 4. Ðau gan mạn; 5. Trạng thái thần kinh dễ kích thích; 6. Mất trương lực của túi mật; 7. Ký sinh trùng đường ruột. Dùng ngoài trị căng sữa, bạch đới, đụng giập, vết thương, vết đốt của sâu bọ, đau mắt, đau dây thần kinh, tàn nhang. Cách dùng: Thường dùng uống trong dưới dạng thuốc sắc, với liều 25-50g toàn cây hay rễ, lá trong 1 lít nước. Đun sôi 5 phút, hãm 15 phút. Ngày uống 2 ly. Dùng ngoài giã đắp, nấu nước rửa, chiết nước dịch ngâm cồn uống. Gewürze, Pfeffer Gia vị, hạt tiêu, màu đen = Spices, pepper, black = 100g Nước_____________________g 12.46 Energy, năng lượng_______kcal 251 Protein____________________g 10.39 Total lipid (fat )______________g 3.26--0mega 3/6 ( 152/ 694 mg ( 100g ) Carbohydrate,by difference____g 63.95 Fiber, Chất xơ______________g 25.3 Sugars, total ( đường ,tổng )__g 0.64 Calcium, Ca______________mg 443 Iron, Fe__________________mg 9.71 Magnesium,Mg____________mg 171 Phosphorus, P____________mg 158 Potassium, K_____________mg 1329 Sodium, Na_______________mg 20 Zinc , Zn_________________mg 1.19 Copper ,Cu_______________mg 1.330 Manganese,Mn____________mg 12.753 Fluoride, F_______________mcg 34.2 Selenium _______________mcg 4.9 Thiamin ,B-1______________mg 0.108 Riboflavin, B-2_____________mg 0.180 Niacin ,PP;B-3____________mg 1.143 Pantothenic acid,B-5_______mg 1.399 Vitamin B-6_______________mg 0.291 Folate, total B-9__________mcg 7 Folate, food B-9__________mcg 17 Folate, DFE B-9__________mcg 17 Choline, total______________mg 11.3 Betaine___________________mg 8.9 Vitamin A, RAE__________mcg 27 Carotene, beta____________mcg 310 Carotene, alpha___________mcg 12 Cryptoxanthin, beta________mcg 25 Vitamin A__________________IU 547 Lycopene________________mcg 20 Lutein + zeaxanthin________mcg 454 Vitamin E (alpha-tocopherol)_mg 1.04 Tocopherol,gamma_________mg 6.56 Vitamin K _______________mcg 163.7 Phytosterols______________mg 92 protein 66, protein 24 phospho 1 , canxi 1 Tính vị, tác dụng: Vị cay, tính nóng, có mùi thơm; có tác dụng trừ hàn, làm ấm bụng, giảm đau, tiêu thực, khỏi nôn. Tiêu dùng với liều thấp là một chất kích thích sự tiết dịch vị và kích thích hệ thần kinh. Nó cũng có tính kháng khuẩn và diệt trùng, nên được dùng để gìn giữ thức ăn. Nó là chất kích thích và gây xung huyết da, các tuyến nhờn. Với liều cao, nó gây độc, có thể gây co giật và đái ra máu. Công dụng, chỉ định và phối hợp: Tiêu là gia vị thông dụng khắp thế giới. Ở nước ta, thường dùng làm kích thích tiêu hoá, giảm đau, trị đau bụng lạnh, thổ tả, ăn không tiêu, nôn mửa hoặc trúng hàn vùng tim, suyễn thở, đờm tắc, quyết lạnh. Ngày dùng 2-4g, dạng thuốc sắc, bột hoặc viên. Tiêu tán bột dùng xỉa răng chữa đau răng, sâu răng, hoặc thổi vào mũi gây hắt hơi và xát vào chân răng chữa trúng gió lạnh, hôn mê cắn răng co quắp. Người ta còn dùng tiêu để trừ sâu bọ, thường bỏ vào tủ, hòm để quần áo khỏi bị nhậy cắn. Ở nhiều nước khác như Trung Quốc, Ấn Độ, Inđônêxia, nó là vị thuốc thông thường. Gia vị, hạt tiêu, màu đỏ hoặc Cayenne = Spices, pepper, red or cayenne = 100g Nước_____________________g 8.05 Energy, năng lượng_______kcal 318 Protein____________________g 12.01 Total lipid (fat )______________g 17.27--0mega 3/6 ( 660 / 7710 mg (100g ) Carbohydrate,by difference____g 56.63 Fiber, Chất xơ______________g 27.2 Sugars, total ( đường ,tổng )__g 10.34 Calcium, Ca______________mg 148 Iron, Fe__________________mg 7.80 Magnesium,Mg____________mg 152 Phosphorus, P____________mg 293 Potassium, K_____________mg 2914 Sodium, Na_______________mg 30 Zinc , Zn_________________mg 2.48 Copper ,Cu_______________mg 0.373 Manganese,Mn____________mg 2.000 Selenium________________mcg 8.8 Vitamin C________________mg 76.4 Thiamin ,B-1______________mg 0.328 Riboflavin, B-2_____________mg 0.919 Niacin ,PP;B-3____________mg 8.701 Vitamin B-6_______________mg 2.450 Folate, total B-9__________mcg 106 Folate, food B-9__________mcg 106 Folate, DFE B-9__________mcg 106 Choline, total______________mg 51.5 Vitamin A, RAE___________mcg 2081 Carotene, beta____________mcg 21840 Cryptoxanthin, beta________mcg 6251 Vitamin A, IU_______________IU 41610 Lutein + zeaxanthin________mcg 13157 Vitamin E (alpha-tocopherol)__mg 29.83 Vitamin K _______________mcg 80.3 Phytosterols______________mg 83 protein 41, protein 82 phospho 1 , canxi 1 Gia vị, hạt tiêu, trắng = Spices, pepper, white = 100g Nước_____________________g 11.42 Energy, năng lượng_______kcal 296 Protein____________________g 10.40 Total lipid (fat )______________g 2.12 Carbohydrate,by difference____g 68.61 Fiber, Chất xơ______________g 26.2 Calcium, Ca______________mg 265 Iron, Fe__________________mg 14.31 Magnesium,Mg____________mg 90 Phosphorus, P____________mg 176 Potassium, K_____________mg 73 Sodium, Na_______________mg 5 Zinc , Zn_________________mg 1.13 Copper ,Cu_______________mg 0.910 Manganese,Mn____________mg 4.300 Selenium _______________mcg 3.1 Vitamin C________________mg 21.0 Thiamin ,B-1______________mg 0.022 Riboflavin, B-2_____________mg 0.126 Niacin ,PP;B-3____________mg 0.212 Vitamin B-6_______________mg 0.100 Folate, total B-9__________mcg 10 Folate, food B-9__________mcg 10 Folate, DFE B-9__________mcg 10 Phytosterols______________mg 55 protein 60, protein 40 phospho 1 , canxi 1 Gewürze, Mohn Gia vị, hạt cây thuốc phiện ( hạt anh túc ) = Spices, poppy seed = 100g Nước_____________________g 5.95 Energy, năng lượng_______kcal 525 Protein____________________g 17.99 Total lipid (fat ) _____________g 41.56--0mega 3/ 6 ( 273 / 28295 mg (100g ) Carbohydrate,by difference____g 28.13 Fiber, Chất xơ _____________g 19.5 Sugars, total ( đường ,tổng )__g 2.99 Calcium, Ca______________mg 1438 Iron, Fe__________________mg 9.76 Magnesium,Mg ___________mg 347 Phosphorus, P____________mg 870 Potassium, K_____________mg 719 Sodium, Na ______________mg 26 Zinc , Zn_________________mg 7.90 Copper ,Cu_______________mg 1.627 Manganese,Mn ___________mg 6.707 Selenium _______________mcg 13.5 Vitamin C________________mg 1.0 Thiamin ,B-1 _____________mg 0.854 Riboflavin, B-2 ____________mg 0.100 Niacin ,PP;B-3____________mg 0.896 Pantothenic acid,B-5_______mg 0.324 Vitamin B-6 ______________mg 0.247 Folate, total B-9__________mcg 82 Folate, food B-9__________mcg 82 Folate, DFE B-9__________mcg 82 Choline, total _____________mg 8.8 Betaine__________________mg 0.9 Vitamin E (alpha-tocopherol)_mg 1.77 Tocopherol, beta___________mg 8.30 Tocopherol,gamma_________mg 8.82 Tocopherol, delta __________mg 0.23 Phytosterols ______________mg 89 protein 21, protein 13 phospho 1 , canxi 1 Gia vị, gia cầm gia vị = Spices, poultry seasoning = 100g Nước_____________________g 9.31 Energy, năng lượng_______kcal 307 Protein____________________g 9.59 Total lipid (fat )______________g 7.53--0mega 3/6 ( 944 / 992 mg (100g ) Carbohydrate,by difference____g 65.59 Fiber, Chất xơ______________g 11.3 Sugars, total ( đường ,tổng )__g 3.08 Calcium, Ca______________mg 996 Iron, Fe__________________mg 35.30 Magnesium,Mg____________mg 224 Phosphorus, P____________mg 171 Potassium, K_____________mg 684 Sodium, Na_______________mg 27 Zinc , Zn_________________mg 3.14 Copper ,Cu_______________mg 0.843 Manganese,Mn____________mg 6.857 Selenium________________mcg 7.2 Vitamin C________________mg 12.0 Thiamin ,B-1______________mg 0.264 Riboflavin, B-2_____________mg 0.191 Niacin ,PP;B-3____________mg 2.970 Vitamin B-6_______________mg 1.320 Folate, total B-9__________mcg 138 Folate, food B-9__________mcg 138 Folate, DFE B-9__________mcg 138 Choline, total______________mg 30.3 Vitamin A, RAE___________mcg 132 Carotene, beta____________mcg 1568 Cryptoxanthin, beta________mcg 23 Vitamin A, IU_______________IU 2632 Lycopene________________mcg 2 Lutein + zeaxanthin________mcg 503 Vitamin E (alpha-tocopherol)__mg 1.32 Vitamin K _______________mcg 805.4 Phytosterols______________mg 96 protein 57, protein 10 phospho 1 , canxi 1 Gia vị, bánh bí ngô gia vị = Spices, pumpkin pie spice = 100g Nước_____________________g 8.46 Energy, năng lượng_______kcal 342 Protein____________________g 5.76 Total lipid (fat )______________g 12.60--0mega 3/6 ( 65 / 715 mg (100g ) Carbohydrate,by difference____g 69.28 Fiber, Chất xơ______________g 14.8 Sugars, total ( đường ,tổng )__g 7.76 Calcium, Ca______________mg 682 Iron, Fe__________________mg 19.71 Magnesium,Mg____________mg 136 Phosphorus, P____________mg 118 Potassium, K_____________mg 663 Sodium, Na_______________mg 52 Zinc , Zn_________________mg 2.37 Copper ,Cu_______________mg 0.484 Manganese,Mn____________mg 15.844 Selenium________________mcg 9.3 Vitamin C________________mg 23.4 Thiamin ,B-1______________mg 0.131 Riboflavin, B-2_____________mg 0.137 Niacin ,PP;B-3____________mg 2.243 Vitamin B-6_______________mg 0.400 Folate, total B-9__________mcg 51 Folate, food B-9__________mcg 51 Folate, DFE B-9__________mcg 51 Choline, total______________mg 20.8 Vitamin A, RAE___________mcg 13 69.28 Carotene, beta____________mcg 36 Cryptoxanthin, beta________mcg 241 Vitamin A, IU_______________IU 261 Lycopene________________mcg 13 Lutein + zeaxanthin________mcg 189 Vitamin E (alpha-tocopherol)__mg 0.83 Vitamin K _______________mcg 28.4 Phytosterols______________mg 71 protein 49, protein 9 phospho 1 , canxi 1 Gewürze, Rosmarin Gia vị, hương thảo, sấy khô = Spices, rosemary, dried = 100g Nước_____________________g 9.31 Energy, năng lượng_______kcal 331 Protein____________________g 4.88 Total lipid (fat )______________g 15.22--0mega 3/6 ( 1076 / 1160 mg ( 100g ) Carbohydrate,by difference____g 64.06 Fiber, Chất xơ______________g 42.6 Calcium, Ca______________mg 1280 Iron, Fe__________________mg 29.25 Magnesium,Mg____________mg 220 Phosphorus, P____________mg 70 Potassium, K_____________mg 955 Sodium, Na_______________mg 50 Zinc , Zn_________________mg 3.23 Copper ,Cu_______________mg 0.550 Manganese,Mn____________mg 1.867 Selenium________________mcg 4.6 Vitamin C________________mg 61.2 Thiamin ,B-1______________mg 0.514 Riboflavin, B-2_____________mg 0.428 Niacin ,PP;B-3____________mg 1.000 Vitamin B-6_______________mg 1.740 Folate, total B-9__________mcg 307 Folate, food B-9__________mcg 307 Folate, DFE B-9__________mcg 307 Vitamin A, RAE___________mcg 156 Vitamin A, IU_______________IU 3128 Phytosterols______________mg 58 protei 70 , protein 3.9 phospho 1 , canxi 1 Tính vị, tác dụng: Hương thảo có vị chát, nóng, mùi thơm nồng, hơi se, có tính tẩy uế và chuyển máu, dùng với liều thấp, nó gây sự dồn máu ở các cơ quan vùng bụng và kích thích sự tiết dạ dày và ruột; nó cũng lợi tiểu. Với liều cao, nó gây co thắt và chóng mặt. Tinh dầu có tác dụng thông ruột, lợi mật và lợi tiểu. Người ta biết được tác dụng của Hương thảo là do sự có mặt của acid rosmarinic và các flavonoid, nó cũng có những tính chất chống oxy hoá cũng do có acid rosmarinic. Công dụng, chỉ định và phối hợp: ở châu Âu, người ta cũng dùng lá Hương thảo làm pommat và thuốc xoa trị thấp khớp và đau nửa đầu. Nước hãm (nấu một nắm lá trong ½ lít nước để chiết hết thuốc) dùng rửa các vết thương nhiễm trùng và lâu khỏi. Dùng trong nước hãm này dùng lợi tiểu và gây tiết mật. Lá tươi dùng làm gia vị. Ở Philippin, Hương thảo cũng rất được ưa chuộng. Người ta dùng nước hãm để điều trị viêm giác mạc nhẹ bằng cách rửa mắt 3-4 lần trong ngày. Người ta cũng dùng nấu nước cho phụ nữ mang thai tắm và dùng để tắm hơi trị thấp khớp, xuất tiết và bại liệt. Toàn cây gây kích thích và lợi trung tiện trong trường hợp trướng bụng, khó tiêu. Tinh dầu Hương thảo được sử dụng ở Ấn Độ làm thuốc lợi trung tiện. Tinh dầu này tham gia vào thành phần Eau de Cologne; người ta nói rằng nó giữ độ bóng của tóc và cũng là một chất kích thích khuyếch tán. Có thể dùng trong với liều 3-5 giọt, nhưng thông thường chỉ dùng đắp ngoài. Gewürze, Safran Gia vị, nghệ tây = Spices, saffron = 100g Nước_____________________g 11.90 Energy, năng lượng_______kcal 310 Protein____________________g 11.43 Total lipid (fat )______________g 5.85--0mega 3/6 ( 1242 / 754 mg (100g ) Carbohydrate,by difference____g 65.37 Fiber, Chất xơ______________g 3.9 Calcium, Ca______________mg 111 Iron, Fe__________________mg 11.10 Magnesium,Mg____________mg 264 Phosphorus, P____________mg 252 Potassium, K_____________mg 1724 Sodium, Na_______________mg 148 Zinc , Zn_________________mg 1.09 Copper ,Cu_______________mg 0.328 Manganese,Mn____________mg 28.408 Selenium________________mcg 5.6 Vitamin C________________mg 80.8 Thiamin ,B-1______________mg 0.115 Riboflavin, B-2_____________mg 0.267 Niacin ,PP;B-3____________mg 1.460 Vitamin B-6_______________mg 1.010 Folate, total B-9__________mcg 93 Folate, food B-9__________mcg 93 Folate, DFE B-9__________mcg 93 Vitamin A, RAE___________mcg 27 Vitamin A, IU_______________IU 530 protein 46, protein 103 phospho 1 , canxi 1 Gewürze, Salbei Gia vị, cây xô thơm, mặt đất = Spices, sage, ground = 100g Nước_____________________g 7.96 Energy, năng lượng_______kcal 315 Protein____________________g 10.63 Total lipid (fat )______________g 12.75--0mega 3/6 ( 1230 / 530 mg ( 100g ) Carbohydrate,by difference____g 60.73 Fiber, Chất xơ______________g 40.3 Sugars, total ( đường ,tổng )__g 1.71 Calcium, Ca______________mg 1652 Iron, Fe__________________mg 28.12 Magnesium,Mg____________mg 428 Phosphorus, P____________mg 91 Potassium, K_____________mg 1070 Sodium, Na_______________mg 11 Zinc , Zn_________________mg 4.70 Copper ,Cu_______________mg 0.757 Manganese,Mn____________mg 3.133 Selenium________________mcg 3.7 Vitamin C________________mg 32.4 Thiamin ,B-1______________mg 0.754 Riboflavin, B-2_____________mg 0.336 Niacin ,PP;B-3____________mg 5.720 Vitamin B-6_______________mg 2.690 Folate, total B-9__________mcg 274 Folate, food B-9__________mcg 274 Folate, DFE B-9__________mcg 274 Choline, total______________mg 43.6 Vitamin A, RAE___________mcg 295 Carotene, beta____________mcg 3485 Vitamin A, IU_______________IU 5900 Lutein + zeaxanthin________mcg 1895 Vitamin E (alpha-tocopherol)__mg 7.48 Vitamin K _______________mcg 1714.5 Phytosterols______________mg 244 protein 117, protein 7 phospho 1 , canxi 1 Xô đỏ, Hoa diễn, Xác pháo núi - Salvia splendens Ker - Gawl. Tính vị, tác dụng: Có tác dụng tiêu thũng giải độc. Công dụng, chỉ định và phối hợp: Ở Vân Nam (Trung Quốc), cây được dùng trị rắn độc cắn. Gewürze, Estragon Gia vị, tarragon, sấy khô = Spices, tarragon, dried = 100g Nước_____________________g 7.74 Energy, năng lượng_______kcal 295 Protein____________________g 22.77 Total lipid (fat )______________g 7.24--0mega 3/6 ( 2955 / 742 mg (100g ) Carbohydrate,by difference____g 50.22 Fiber, Chất xơ______________g 7.4 Calcium, Ca______________mg 1139 Iron, Fe__________________mg 32.30 Magnesium,Mg____________mg 347 Phosphorus, P____________mg 313 Potassium, K_____________mg 3029 Sodium, Na_______________mg 62 Zinc , Zn_________________mg 3.90 Copper ,Cu_______________mg 0.677 Manganese,Mn____________mg 7.967 Selenium________________mcg 4.4 Vitamin C________________mg 50.0 Thiamin ,B-1______________mg 0.251 Riboflavin, B-2_____________mg 1.339 Niacin ,PP;B-3____________mg 8.950 Vitamin B-6_______________mg 2.410 Folate, total B-9__________mcg 274 Folate, food B-9__________mcg 274 Folate, DFE B-9__________mcg 274 Vitamin A, RAE___________mcg 210 Vitamin A, IU_______________IU 4200 Phytosterols______________mg 81 protein 71,8 ,protein 20 phospho 1 , canxi 1 Ngải thơm, Thanh hao lá hẹp, Thanh cao rồng - Artemisia dracunculus Tính vị, tác dụng: Toàn cây có mùi thơm, có tác dụng trừ giun, khai vị, lợi trung tiện, lợi tiêu hoá, lợi tiểu, điều kinh, gây ngủ, hạ sốt. Công dụng: Lá dùng làm gia vị, người ta dùng cây tươi hay khô, để tăng mùi vị cho thức ăn hoặc thay thế một số chất thơm hay rượu mùi. Cây được dùng làm thuốc trị sưng viêm, đau răng và loét. Cũng dùng trị các vết cắn, vết đốt của động vật có độc. Rễ được dùng trị sâu răng. Gewürze, Thymian Gia vị, rau thơm, sấy khô = Spices, thyme, dried = 100g Nước_____________________g 7.79 Energy, năng lượng_______kcal 276 Protein____________________g 9.11 Total lipid (fat )______________g 7.43--0mega 3/6 ( 690 / 500 mg ( 100g ) Carbohydrate,by difference____g 63.94 Fiber, Chất xơ______________g 37.0 Sugars, total ( đường ,tổng )__g 1.71 Calcium, Ca______________mg 1890 Iron, Fe__________________mg 123.60 Magnesium,Mg____________mg 220 Phosphorus, P____________mg 201 Potassium, K_____________mg 814 Sodium, Na_______________mg 55 Zinc , Zn_________________mg 6.18 Copper ,Cu_______________mg 0.860 Manganese,Mn____________mg 7.867 Selenium________________mcg 4.6 Vitamin C________________mg 50.0 Thiamin ,B-1______________mg 0.513 Riboflavin, B-2_____________mg 0,399 Niacin ,PP;B-3____________mg 4.940 Vitamin B-6_______________mg 0.550 Folate, total B-9__________mcg 274 Folate, food B-9__________mcg 274 Folate, DFE B-9__________mcg 274 Choline, total______________mg 43.6 Vitamin A, RAE___________mcg 190 Carotene, beta____________mcg 2264 Cryptoxanthin, beta________mcg 33 Vitamin A, IU_______________IU 3800 Lutein + zeaxanthin________mcg 1895 Vitamin E (alpha-tocopherol)__mg 7.48 Vitamin K _______________mcg 1714.5 Phytosterols______________mg 163 protein 45 , protein 5 phospho 1 , canxi 1 Tính vị, tác dụng: Cỏ Xạ Hương ,Vị cay mùi thơm, tính ấm; có tác dụng khư phong giải biểu, hành khí giảm đau. Công dụng, chỉ định và phối hợp: Thường được dùng trị: 1. Cảm mạo, đau đầu; 2. Ho; 3. Bụng trướng lạnh đau; 4. Kinh nguyệt không đều; 5. Bạch đới. Gewürze, Kurkuma Gia vị, bột nghệ, mặt bằng = Spices, turmeric, ground = 100g Nước_____________________g 11.36 Energy, năng lượng_______kcal 354 Protein____________________g 7.83 Total lipid (fat )______________g 9.83--0mega 3/6 ( 482 / 1694 mg (100g ) Carbohydrate,by difference____g 64.93 Fiber, Chất xơ______________g 21.1 Sugars, total ( đường ,tổng )__g 3.21 Calcium, Ca______________mg 183 Iron, Fe__________________mg 41.42 Magnesium,Mg____________mg 193 Phosphorus, P____________mg 268 Potassium, K_____________mg 2525 Sodium, Na_______________mg 38 Zinc , Zn_________________mg 4.35 Copper ,Cu_______________mg 0.603 Manganese,Mn____________mg 7.833 Selenium________________mcg 4.5 Vitamin C________________mg 25.9 Thiamin ,B-1______________mg 0.152 Riboflavin, B-2_____________mg 0.233 Niacin ,PP;B-3____________mg 5.140 Vitamin B-6_______________mg 1.800 Folate, total B-9__________mcg 39 Folate, food B-9__________mcg 39 Folate, DFE B-9__________mcg 39 Choline, total______________mg 49.2 Betaine___________________mg 9.7 Vitamin E (alpha-tocopherol)__mg 3.10 Tocopherol, beta___________mg 0.12 Tocopherol,gamma_________mg 0.47 Vitamin K _______________mcg 13.4 Phytosterols______________mg 82 protein 30, protein 43 phospho 1 , canxi 1 --------------------------------------------------------------------- Gewürze, Paprika Gia vị, ớt bột ngọt = Spices, paprika = 100g Nước_____________________g 11.24 Energy, năng lượng_______kcal 282 Protein____________________g 14.14 Total lipid (fat )______________g 12.89--0mega 3/6 ( 453 / 7314 mg (100g ) Carbohydrate,by difference____g 53.99 Fiber, Chất xơ______________g 34.9 Sugars, total ( đường ,tổng )__g 10.34 Calcium, Ca______________mg 229 Iron, Fe__________________mg 21.14 Magnesium,Mg____________mg 178 Phosphorus, P____________mg 314 Potassium, K_____________mg 2280 Sodium, Na_______________mg 68 Zinc , Zn_________________mg 4.33 Copper ,Cu_______________mg 0.713 Manganese,Mn____________mg 1.590 Selenium________________mcg 6.3 Vitamin C________________mg 0.9 Thiamin ,B-1______________mg 0.330 Riboflavin, B-2_____________mg 1.230 Niacin ,PP;B-3____________mg 10.060 Pantothenic acid,B-5_______mg 2.510 Vitamin B-6_______________mg 2.141 Folate, total B-9__________mcg 49 Folate, food B-9__________mcg 49 Folate, DFE B-9__________mcg 49 Choline, total______________mg 51.5 Betaine___________________mg 7.1 Vitamin A, RAE___________mcg 2463 Carotene, beta____________mcg 26162 Carotene, alpha___________mcg 595 Cryptoxanthin, beta________mcg 6186 Vitamin A, IU_______________IU 49254 Lutein + zeaxanthin________mcg 18944 Vitamin E (alpha-tocopherol)__mg 29.83 Tocopherol, beta___________mg 0.35 Tocopherol,gamma_________mg 3.25 Tocopherol, delta __________mg 0.07 Vitamin K _______________mcg 80.3 Phytosterols______________mg 175 protein 46, protein 62 phospho 1 , canxi 1 Tính vị, tác dụng: Vị cay, tính ấm; có tác dụng hoạt huyết, tán hàn, kiện vị tiêu thực. Công dụng, chỉ định và phối hợp: Quả cũng được dùng như các thứ ớt khác và dùng ngoài trị nẻ da. Gewürze, Chilipulver Gia vị, ớt bột = Spices, chili powder = 100g Nước_____________________g 10.75 Energy, năng lượng_______kcal 282 Protein____________________g 13.46 Total lipid (fat )______________g 14.28--0mega 3/6 ( 533 / 7473 mg (100g ) Carbohydrate,by difference____g 49.70 Fiber, Chất xơ______________g 34.8 Sugars, total ( đường ,tổng )__g 7.19 Calcium, Ca______________mg 330 Iron, Fe__________________mg 17.30 Magnesium,Mg____________mg 149 Phosphorus, P____________mg 300 Potassium, K_____________mg 1950 Sodium, Na_______________mg 1640 Zinc , Zn_________________mg 4.30 Copper ,Cu_______________mg 1.000 Manganese,Mn____________mg 1.700 Selenium________________mcg 20.4 Vitamin C________________mg 0.7 Thiamin ,B-1______________mg 0.250 Riboflavin, B-2_____________mg 0.940 Niacin ,PP;B-3____________mg 11.600 Pantothenic acid,B-5_______mg 0.888 Vitamin B-6_______________mg 2.094 Folate, total B-9__________mcg 28 Folate, food B-9__________mcg 28 Folate, DFE B-9__________mcg 28 Choline, total______________mg 66.5 Betaine___________________mg 2.7 Vitamin A, RAE___________mcg 1483 Carotene, beta____________mcg 15000 Carotene, alpha___________mcg 2090 Cryptoxanthin, beta________mcg 3490 Vitamin A, IU_______________IU 29650 Lycopene________________mcg 21 Lutein + zeaxanthin________mcg 310 Vitamin E (alpha-tocopherol)__mg 38.14 Tocopherol, beta___________mg 0.24 Tocopherol,gamma_________mg 3.41 Vitamin K _______________mcg 105.7 Phytosterols______________mg 83 protein 45, protein 41 phospho 1 , canxi 1 Ớt, nóng đỏ, nguyên = Peppers, hot chili, red, raw = 100g Nước_____________________g 88.02 Energy, năng lượng_______kcal 40 Protein____________________g 1.87 Total lipid (fat )______________g 0.44--0mega 3/6 ( 11/ 228 mg (100g ) Carbohydrate,by difference____g 8.81 Fiber, Chất xơ______________g 1.5 Sugars, total ( đường ,tổng )__g 5.30 Calcium, Ca______________mg 14 Iron, Fe__________________mg 1.03 Magnesium,Mg____________mg 23 Phosphorus, P____________mg 43 Potassium, K_____________mg 322 Sodium, Na_______________mg 9 Zinc , Zn_________________mg 0.26 Copper ,Cu_______________mg 0.129 Manganese,Mn____________mg 0.187 Selenium _______________mcg 0.5 Vitamin C________________mg 143.7 Thiamin ,B-1______________mg 0.072 Riboflavin, B-2_____________mg 0.086 Niacin ,PP;B-3____________mg 1.244 Pantothenic acid,B-5_______mg 0.201 Vitamin B-6_______________mg 0.506 Folate, total B-9__________mcg 23 Folate, food B-9__________mcg 23 Folate, DFE B-9__________mcg 23 Choline, total______________mg 10.9 Vitamin A, RAE__________mcg 48 Carotene, beta____________mcg 534 Carotene, alpha___________mcg 36 Cryptoxanthin, beta________mcg 40 Vitamin A, IU_______________IU 952 Lutein + zeaxanthin________mcg 709 Vitamin E (alpha-tocopherol)_mg 0.69 Vitamin K _______________mcg 14 protein 44, protein 134 phospho 1 , canxi 1 Ớt, nóng chile, phơi khô = Peppers, hot chile, sun-dried = 100g Nước_____________________g 7.15 Energy, năng lượng_______kcal 324 Protein____________________g 10.58 Total lipid (fat )______________g 5.81--0mega 3/6 ( 23/ 3056 mg (100g ) Carbohydrate,by difference____g 69.86 Fiber, Chất xơ______________g 28.7 Sugars, total ( đường ,tổng )__g 41.06 Calcium, Ca______________mg 45 Iron, Fe__________________mg 6.04 Magnesium,Mg____________mg 88 Phosphorus, P____________mg 159 Potassium, K_____________mg 1870 Sodium, Na_______________mg 91 Zinc , Zn_________________mg 1.02 Copper ,Cu_______________mg 0.228 Manganese,Mn____________mg 0.821 Selenium _______________mcg 3.5 Vitamin C________________mg 31.4 Thiamin ,B-1______________mg 0.081 Riboflavin, B-2_____________mg 1.205 Niacin ,PP;B-3____________mg 8.669 Pantothenic acid,B-5_______mg 0.956 Vitamin B-6_______________mg 0.810 Folate, total B-9__________mcg 51 Folate, food B-9__________mcg 51 Folate, DFE B-9__________mcg 51 Choline, total______________mg 84.3 Vitamin A, RAE__________mcg 1324 Carotene, beta____________mcg 14844 Carotene, alpha___________mcg 994 Cryptoxanthin, beta________mcg 1103 Vitamin A, IU_______________IU 26488 Lutein + zeaxanthin________mcg 5494 Vitamin E (alpha-tocopherol)_mg 3.14 Vitamin K _______________mcg 108.2 protein 67 , protein 236 phospho 1 , canxi 1 Ớt, nóng ớt, màu xanh lá cây, nguyên = Peppers, hot chili, green, raw = 100g Nước_____________________g 87.74 Energy, năng lượng_______kcal 40 Protein____________________g 2.00 Total lipid (fat )______________g 0.20--0mega 3/6 ( 5/ 104 mg ( 100g ) Carbohydrate,by difference____g Fiber, Chất xơ______________g 1.5 Sugars, total ( đường ,tổng )__g 5.10 Calcium, Ca______________mg 18 Iron, Fe__________________mg 1.20 Magnesium,Mg____________mg 25 Phosphorus, P____________mg 46 Potassium, K_____________mg 340 Sodium, Na_______________mg 7 Zinc , Zn_________________mg 0.30 Copper ,Cu_______________mg 0.174 Manganese,Mn____________mg 0.237 Selenium________________mcg 0.5 Vitamin C________________mg 242.5 Thiamin ,B-1______________mg 0.090 Riboflavin, B-2_____________mg 0.090 Niacin ,PP;B-3____________mg 0.950 Pantothenic acid,B-5_______mg 0.061 Vitamin B-6_______________mg 0.287 Folate, total B-9__________mcg 23 Folate, food B-9__________mcg 23 Folate, DFE B-9__________mcg 23 Choline, total______________mg 11.1 Vitamin A, RAE___________mcg 59 Carotene, beta____________mcg 671 Carotene, alpha___________mcg 23 Cryptoxanthin, beta________mcg 50 Lutein + zeaxanthin________mcg 725 Vitamin E (alpha-tocopherol)__mg 0.69 Vitamin K _______________mcg 14.3 protein 44 ,protein 112 phospho 1 , canxi 1 Ớt, hungarian, nguyên = Peppers, hungarian, raw = 100g Nước_____________________g 91.51 Energy, năng lượng_______kcal 29 Protein____________________g 0.80 Total lipid (fat )______________g 0.41--0mega 3/6 ( 11/ 229 mg (100g ) Carbohydrate,by difference____g 6.68 Calcium, Ca______________mg 12 Iron, Fe__________________mg 0.46 Magnesium,Mg____________mg 16 Phosphorus, P____________mg 29 Potassium, K_____________mg 202 Sodium, Na_______________mg 1 Zinc , Zn_________________mg 0.30 Copper ,Cu_______________mg 0.115 Manganese,Mn____________mg 0.204 Selenium________________mcg 0.3 Vitamin C________________mg 92.9 Thiamin ,B-1______________mg 0.079 Riboflavin, B-2_____________mg 0.055 Niacin ,PP;B-3____________mg 1.092 Pantothenic acid,B-5_______mg 0.205 Vitamin B-6_______________mg 0.517 Folate, total B-9__________mcg 53 Folate, food B-9__________mcg 53 Folate, DFE B-9__________mcg 53 Vitamin A, RAE___________mcg 7 Vitamin A, IU_______________IU 140 protein 28 ,protein 67 phospho 1 , canxi 1 Ớt, ancho, sấy khô = Pepper, ancho, dried = 100g Nước_____________________g 22.63 Energy, năng lượng_______kcal 281 Protein____________________g 11.86 Total lipid (fat )______________g 8.20--0mega 3/6 ( 164 / 4265 mg ( 100g) Carbohydrate,by difference____g 51.41 Fiber, Chất xơ______________g 21.6 Calcium, Ca______________mg 61 Iron, Fe__________________mg 10.93 Magnesium,Mg____________mg 113 Phosphorus, P____________mg 201 Potassium, K_____________mg 2411 Sodium, Na_______________mg 43 Zinc , Zn_________________mg 1.42 Copper ,Cu_______________mg 0.508 Manganese,Mn____________mg 1.279 Selenium________________mcg 2.9 Vitamin C________________mg 2.0 Thiamin ,B-1______________mg 0.179 Riboflavin, B-2_____________mg 2.255 Niacin ,PP;B-3____________mg 6.403 Pantothenic acid,B-5_______mg 1.993 Vitamin B-6_______________mg 3.535 Folate, total B-9__________mcg 69 Folate, food B-9__________mcg 69 Folate, DFE B-9__________mcg 69 Vitamin A, RAE___________mcg 1022 Vitamin A, IU_______________IU 20438 protein 60 , protein 195 phospho 1 , canxi 1 Ớt, chuối, nguyên = Pepper, banana, raw = 100g Nước_____________________g 91.81 Energy, năng lượng_______kcal 27 Protein____________________g 1.66 Total lipid (fat )______________g 0.45--0mega 3/6 ( 3 / 249 mg (100g ) Carbohydrate,by difference____g 5.35 Fiber, Chất xơ______________g 3.4 Sugars, total ( đường ,tổng )__g 1.95 Calcium, Ca______________mg 14 Iron, Fe__________________mg 0.46 Magnesium,Mg____________mg 17 Phosphorus, P____________mg 32 Potassium, K_____________mg 256 Sodium, Na_______________mg 13 Zinc , Zn_________________mg 0.25 Copper ,Cu_______________mg 0.094 Manganese,Mn____________mg 0.100 Selenium _______________mcg 0.3 Vitamin C________________mg 82.7 Thiamin ,B-1______________mg 0.081 Riboflavin, B-2_____________mg 0.054 Niacin ,PP;B-3____________mg 1.265 Vitamin B-6_______________mg 0.357 Folate, total B-9__________mcg 29 Folate, food B-9__________mcg 29 Folate, DFE B-9__________mcg 29 Choline, total______________mg 7.4 Vitamin A, RAE__________mcg 17 Carotene, beta____________mcg 184 Carotene, alpha___________mcg 39 Vitamin A, IU_______________IU 340 Vitamin E (alpha-tocopherol)_mg 0.69 Vitamin K _______________mcg 9.5 Phytosterols______________mg 3 Campesterol______________mg 1 Beta-sitosterol____________mg 2 protein 52 , protein 119 phospho 1 , canxi 1 Ớt, Serrano, nguyên = Pepper, serrano, raw = 100g Nước_____________________g 90.25 Energy, năng lượng_______kcal 32 Protein____________________g 1.74 Total lipid (fat )______________g 0.44--0mega 3/6 ( 6/ 216 mg (100g ) Carbohydrate,by difference____g 6.70 Fiber, Chất xơ______________g 3.7 Sugars, total ( đường ,tổng )__g 3.83 Calcium, Ca______________mg 11 Iron, Fe__________________mg 0.86 Magnesium,Mg____________mg 22 Phosphorus, P____________mg 40 Potassium, K_____________mg 305 Sodium, Na_______________mg 10 Zinc , Zn_________________mg 0.26 Copper ,Cu_______________mg 0.129 Manganese,Mn____________mg 0.187 Selenium________________mcg 0.4 Vitamin C________________mg 44.9 Thiamin ,B-1______________mg 0.054 Riboflavin, B-2_____________mg 0.081 Niacin ,PP;B-3____________mg 1.537 Pantothenic acid,B-5_______mg 0.200 Vitamin B-6_______________mg 0.505 Folate, total B-9__________mcg 23 Folate, food B-9__________mcg 23 Folate, DFE B-9__________mcg 23 Choline, total______________mg 8.9 Vitamin A, RAE___________mcg 47 Carotene, beta____________mcg 534 Carotene, alpha___________mcg 18 Cryptoxanthin, beta________mcg 40 Vitamin A, IU_______________IU 9370.69 Lutein + zeaxanthin________mcg 544 Vitamin E (alpha-tocopherol)__mg 0.69 Vitamin K _______________mcg 11.8 Phytosterols______________mg 6 Campesterol______________mg 2 Beta-sitosterol____________mg 3 protein 43,5 ,protein 159 phospho 1 , canxi 1 Ớt, jalapeno, nguyên = Peppers, jalapeno, raw = 100g Nước_____________________g 91.69 Energy, năng lượng_______kcal 29 Protein____________________g 0.91 Total lipid (fat )______________g 0.37--0mega 3/6 ( 50/ 62 mg (100g ) Carbohydrate,by difference____g 6.50 Fiber, Chất xơ______________g 2.8 Sugars, total ( đường ,tổng )__g 4.12 Calcium, Ca______________mg 12 Iron, Fe__________________mg 0.25 Magnesium,Mg____________mg 15 Phosphorus, P____________mg 26 Potassium, K_____________mg 248 Sodium, Na_______________mg 3 Zinc , Zn_________________mg 0.14 Copper ,Cu_______________mg 0.046 Manganese,Mn____________mg 0.097 Selenium _______________mcg 0.4 Vitamin C________________mg 118.6 Thiamin ,B-1______________mg 0.040 Riboflavin, B-2_____________mg 0.070 Niacin ,PP;B-3____________mg 1.280 Pantothenic acid,B-5_______mg 0.315 Vitamin B-6_______________mg 0.419 Folate, total B-9__________mcg 27 Folate, food B-9__________mcg 27 Folate, DFE B-9__________mcg 27 Choline, total______________mg 7.5 Carotene, beta____________mcg 561 Carotene, alpha___________mcg 67 Cryptoxanthin, beta________mcg 105 Vitamin A, IU_______________IU 1078 Lutein + zeaxanthin________mcg 861 Vitamin E (alpha-tocopherol)_mg 3.58 Tocopherol,gamma_________mg 0.05 Tocopherol, delta __________mg 0.01 Vitamin K _______________mcg 18.5 protein 35 , protein 76 phospho 1 , canxi 1 Ớt, pasilla, sấy khô = Peppers, pasilla, dried = 100g Nước_____________________g 14.84 Energy, năng lượng_______kcal 345 Protein____________________g 12.35 Total lipid (fat )______________g 15.85 Carbohydrate,by difference____g 51.13 Fiber, Chất xơ______________g 26.8 Calcium, Ca______________mg 97 Iron, Fe__________________mg 9.83 Magnesium,Mg____________mg 130 Phosphorus, P____________mg 267 Potassium, K_____________mg 2222 Sodium, Na_______________mg 89 Zinc , Zn_________________mg 1.40 Copper ,Cu_______________mg 0.423 Manganese,Mn____________mg 1.580 Selenium________________mcg 3.2 Vitamin C________________mg 6.4 Thiamin ,B-1______________mg 0.172 Riboflavin, B-2_____________mg 3.197 Niacin ,PP;B-3____________mg 7.175 Pantothenic acid,B-5_______mg 1.591 Vitamin B-6_______________mg 4.228 Folate, total B-9__________mcg 170 Folate, food B-9__________mcg 170 Folate, DFE B-9__________mcg 170 Vitamin A, RAE___________mcg 1788 Vitamin A, IU_______________IU 35760 protein 47 ,protein 128 phospho 1 , canxi 1 |
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Feb 25 2011, 07:19 PM
Bài viết
#6
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Advanced Member Nhóm: Members Bài viết: 405 Gia nhập vào: 29-July 09 Thành viên thứ.: 4,110 |
Các loại hạt đỗ , Rua , Củ ,Qủa ..v..v...
Hạt giống, hạt mè, toàn bộ, sấy khô = Seeds, sesame seeds, whole, dried = 100g Nước_____________________g 4.69 Energy, năng lượng_______kcal 573 Protein____________________g 17.73 Total lipid (fat)______________g 49.67--0mega 3/6 ( 475 / 26997 mg ( 100g ) Carbohydrate, by difference___g 23.45 Fiber, Chất xơ _____________g 11.8 Sugars, total ( đường ,tổng )__g 0.30 Calcium, Ca______________mg 975 Iron, Fe__________________mg 14.55 Magnesium,Mg ___________mg 351 Phosphorus, P____________mg 629 Potassium, K_____________mg 468 Sodium, Na ______________mg 11 Zinc , Zn ________________mg 7.75 Copper ,Cu ______________mg 4.082 Manganese,Mn___________mg 2.460 Selenium_______________mcg 34.4 Thiamin ,B-1_____________mg 0.791 Riboflavin, B-2____________mg 0.247 Niacin ,PP;B-3 ___________mg 4.515 Pantothenic acid,B-5_______mg 0.050 Vitamin B-6 ______________mg 0.790 Folate, total B-9__________mcg 97 Folate, food B-9__________mcg 97 Folate, DFE B-9__________mcg 97 Choline, total_____________mg 25.6 Phytosterols _____________mg 714 protein 29, protein 19 phospho 1 , canxi 1 Tính vị, tác dụng: Hạt có vị ngọt, tính bình; có tác dụng tư bổ can thận, ích tinh huyết, nhuận tràng, thông sữa. Lá có vị ngọt, tính lạnh; có tác dụng ích khí, bổ não tuỷ, mạnh gân cốt, khỏi tê thấp. ---------------------------------------------------------------- Cowpeas (blackeyes), chưa trưởng thành hạt giống, nguyên = Cowpeas (blackeyes), immature seeds, raw = 100g ( vỏ màu trắng , mầm vỏ màu đen ) Nước_____________________g 77.20 Energy, năng lượng_______kcal 90 Protein____________________g 2.95 Total lipid (fat ) _____________g 0.35--0mega 3/6 ( 63 / 87 mg (100g ) Carbohydrate,by difference____g 18.33 Fiber, Chất xơ _____________g 5.0 Sugars, total ( đường ,tổng )__g 3.00 Calcium, Ca______________mg 126 Iron, Fe__________________mg 1.10 Magnesium,Mg ___________mg 51 Phosphorus, P____________mg 53 Potassium, K_____________mg 431 Sodium, Na ______________mg 4 Zinc , Zn_________________mg 1.01 Copper ,Cu_______________mg 0.130 Manganese,Mn ___________mg 0.560 Selenium _______________mcg 2.3 Vitamin C________________mg 2.5 Thiamin ,B-1 _____________mg 0.110 Riboflavin, B-2 ____________mg 0.145 Niacin ,PP;B-3____________mg 1.450 Pantothenic acid,B-5_______mg 0.151 Vitamin B-6 ______________mg 0.067 Folate, total B-9__________mcg 168 Folate, food B-9__________mcg 168 Folate, DFE B-9__________mcg 168 Vitamin A, RAE__________mcg 41 protein 56, protein 24 phospho 1, canxi 1 Cowpeas, trái trẻ với hạt giống, nguyên = Cowpeas, young pods with seeds, raw = 100g Nước_____________________g 86.00 Energy, năng lượng_______kcal 44 Protein____________________g 3.30 Total lipid (fat ) _____________g 0.30--0mega 3/5 ( 52 / 72 mg (100g ) Carbohydrate,by difference____g 9.50 Calcium, Ca______________mg 65 Iron, Fe__________________mg 1.00 Magnesium,Mg ___________mg 58 Phosphorus, P____________mg 65 Potassium, K_____________mg 215 Sodium, Na ______________mg 4 Zinc , Zn_________________mg 0.34 Copper ,Cu_______________mg 0.100 Manganese,Mn ___________mg 0.308 Selenium _______________mcg 0.9 Vitamin C________________mg 33.0 Thiamin ,B-1 _____________mg 0.150 Riboflavin, B-2 ____________mg 0.140 Niacin ,PP;B-3____________mg 1.200 Pantothenic acid,B-5_______mg 0.945 Vitamin B-6 ______________mg 0.173 Folate, total B-9__________mcg 53 Folate, food B-9__________mcg 53 Folate, DFE B-9__________mcg 53 Vitamin A, RAE __________mcg 80 protein 16, protein 51 phospho 1 , canxi 1 Cánh đậu, hạt chưa trưởng thành, nguyên = Winged beans, immature seeds, raw = 100g Nước_____________________g 87.04 Energy, năng lượng_______kcal 49 Protein____________________g 6.95 Total lipid (fat ) _____________g 0.87--0mega 3/6 ( 23 / 164 mg (100g ) Carbohydrate,by difference____g 4.31 Calcium, Ca______________mg 84 Iron, Fe__________________mg 1.50 Magnesium,Mg ___________mg 34 Phosphorus, P____________mg 37 Potassium, K_____________mg 223 Sodium, Na ______________mg 4 Zinc , Zn_________________mg 0.39 Copper ,Cu_______________mg 0.051 Manganese,Mn ___________mg 0.218 Selenium _______________mcg 1.5 Vitamin C________________mg 18. Thiamin ,B-1 _____________mg 3 Riboflavin, B-2 ____________mg 0.140 Niacin ,PP;B-3____________mg 0.100 Pantothenic acid,B-5_______mg 0.900 Vitamin B-6 ______________mg 0.059 Folate, total B-9__________mcg 0.113 Folate, food B-9__________mcg 66 Folate, DFE B-9__________mcg 66 Choline, total _____________mg 66 Vitamin A, RAE__________mcg 6 protein 188 , protein 83 phospho 1 , canxi 1 Đậu nành, xanh lá cây, nguyên = Soybeans, green, raw = 100g Nước_____________________g 67.50 Energy, năng lượng_______kcal 147 Protein____________________g 12.95 Total lipid (fat ) _____________g 6.80--0mega 3/6 ( 376 / 2823 mg (100g) Carbohydrate,by difference____g 7.13 Fiber, Chất xơ _____________g 4.2 Calcium, Ca______________mg 197 Iron, Fe__________________mg 3.55 Magnesium,Mg ___________mg 65 Phosphorus, P____________mg 194 Potassium, K_____________mg 620 Sodium, Na ______________mg 15 Zinc , Zn_________________mg 0.99 Copper ,Cu_______________mg 0.128 Manganese,Mn ___________mg 0.547 Selenium _______________mcg 1.5 Vitamin C________________mg 29.0 Thiamin ,B-1 _____________mg 0.435 Riboflavin, B-2 ____________mg 0.175 Niacin ,PP;B-3____________mg 1.650 Pantothenic acid,B-5_______mg 0.147 Vitamin B-6 ______________mg 0.065 Folate, total B-9__________mcg 165 Folate, food B-9__________mcg 165 Folate, DFE B-9__________mcg 165 Vitamin A, RAE__________mcg 9 Phytosterols ______________mg 50 protein 67 , protein 66 phospho 1 , canxi 1 ------------------------------------------------------------------------ Bạc hà, tươi = Peppermint, fresh = 100g Nước_____________________g 78.65 Energy, năng lượng_______kcal 70 Protein____________________g 3.75 Total lipid (fat )______________g 0.94--0mega 3/6 ( 434 / 70 mg (100g ) Carbohydrate,by difference____g 14.89 Fiber, Chất xơ______________g 8.0 Calcium, Ca______________mg 243 Iron, Fe__________________mg 5.08 Magnesium,Mg____________mg 80 Phosphorus, P____________mg 73 Potassium, K_____________mg 569 Sodium, Na_______________mg 31 Zinc , Zn_________________mg 1.11 Copper ,Cu_______________mg 0.329 Manganese,Mn____________mg 1.176 Vitamin C________________mg 31.8 Thiamin ,B-1______________mg 0.082 Riboflavin, B-2_____________mg 0.266 Niacin ,PP;B-3____________mg 1.706 Pantothenic acid,B-5_______mg 0.338 Vitamin B-6_______________mg 0.129 Folate, total B-9__________mcg 114 Folate, food B-9__________mcg 114 Folate, DFE B-9__________mcg 114 Vitamin A, RAE___________mcg 212 Vitamin A, IU_______________IU 4248 Phytosterols______________mg 13 protein 52 , protein 16 phospho 1 , canxi 1 Bạc hà, tươi = Spearmint, fresh = 100g Nước_____________________g 85.55 Energy, năng lượng_______kcal 44 Protein____________________g 3.29 Total lipid (fat ) _____________g 0.73--0mega 3/6 ( 346 / 56 mg (100g ) Carbohydrate,by difference____g 8.41 Fiber, Chất xơ _____________g 6.8 Calcium, Ca______________mg 199 Iron, Fe__________________mg 11.87 Magnesium,Mg ___________mg 63 Phosphorus, P____________mg 60 Potassium, K_____________mg 458 Sodium, Na ______________mg 30 Zinc , Zn_________________mg 1.09 Copper ,Cu_______________mg 0.240 Manganese,Mn ___________mg 1.118 Vitamin C________________mg 13.3 Thiamin ,B-1 _____________mg 0.078 Riboflavin, B-2 ____________mg 0.175 Niacin ,PP;B-3____________mg 0.948 Pantothenic acid,B-5_______mg 0.250 Vitamin B-6 ______________mg 0.158 Folate, total _____________mcg 105 Folate, food _____________mcg 105 Folate, DFE _____________mcg 105 Vitamin A, RAE __________mcg 203 Vitamin A, IU_______________IU 4054 Phytosterols_______________mg 10 protein 55 , protein 17 phosphos 1 , canxi 1 Bạc hà, sấy khô = Spearmint, dried = 20g Nước_____________________g 2.26 Energy, năng lượng_______kcal 57 Protein____________________g 3.99 Total lipid (fat ) _____________g 1.21--0mega 3/6 ( 2095 / 335 mg (100g) Carbohydrate,by difference____g 52.04 Fiber, Chất xơ _____________g 6.0 Calcium, Ca______________mg 298 Iron, Fe__________________mg 17.49 Magnesium,Mg ___________mg 120 Phosphorus, P____________mg 55 Potassium, K_____________mg 385 Sodium, Na ______________mg 69 Zinc , Zn_________________mg 0.48 Copper ,Cu_______________mg 0.308 Manganese,Mn ___________mg 2.296 Thiamin ,B-1 _____________mg 0.058 Riboflavin, B-2 ____________mg 0.284 Niacin ,PP;B-3____________mg 1.312 Pantothenic acid,B-5_______mg 0.280 Vitamin B-6 ______________mg 0.516 Folate, total _____________mcg 106 Folate, food _____________mcg 106 Folate, DFE _____________mcg 106 Vitamin A, RAE __________mcg 106 Vitamin A, IU_______________IU 2116 Phytosterols_______________mg 16 protein 73 , protein 14 phospho , canxi 1 ---------------------------------------------------------- Tỏi tây, (bóng đèn và phần dưới lá), nguyên = Leeks, (bulb and lower leaf-portion), raw = 100g Nước_____________________g 83.00 Energy, năng lượng_______kcal 61 Protein____________________g 1.50 Total lipid (fat ) _____________g 0.30--0mega 3/6 ( 99 / 67 mg (100g ) Carbohydrate, by difference___g 14.15 Fiber, Chất xơ _____________g 1.8 Sugars, total ( dường ,tổng )__g 3.90 Calcium, Ca______________mg 59 Iron, Fe__________________mg 2.10 Magnesium,Mg ___________mg 28 Phosphorus, P____________mg 35 Potassium, K_____________mg 180 Sodium, Na ______________mg 20 Zinc , Zn_________________mg 0.12 Copper ,Cu_______________mg 0.120 Manganese,Mn ___________mg 0.481 Selenium _______________mcg 1.0 Vitamin C________________mg 12.0 Thiamin ,B-1 _____________mg 0.060 Riboflavin, B-2 ____________mg 0.030 Niacin ,PP;B-3____________mg 0.400 Pantothenic acid,B-5_______mg 0.140 Vitamin B-6 ______________mg 0.233 Folate, total (B-9)_________mcg 64 Folate, food B-9__________mcg 64 Folate, DFE B-9__________mcg 64 Choline, total______________mg 9.5 Vitamin A, RAE __________mcg 83 Carotene, beta ___________mcg 1000 Lutein + zeaxanthin _______mcg 1900 Vitamin E (alpha-tocopherol)_mg 0.92 Vitamin K _______________mcg 47.0 protein 43 , protein 26 phospho , canxi 1 Tính vị, tác dụng: Vị cay, tính ấm; có tác dụng kích thích, làm long đờm. Người ta còn nói đến các tính chất bổ thần kinh, rất dễ tiêu hoá, lợi tiểu, sát khuẩn, nhuận tràng và bổ dưỡng cơ thể. Nhờ có các muối kiềm mà Tỏi tây lợi tiểu mạnh. ------------------------------------------------------------------------ Dền lá, nguyên = Amaranth leaves, raw = 100g Nước_____________________g 91.69 Energy, năng lượng_______kcal 23 Protein____________________g 2.46 Total lipid (fat ) _____________g 0.33--0mega 3/6 ( 2 / 145 mg (100g ) Carbohydrate,by difference____g 4.02 Calcium, Ca______________mg 215 Iron, Fe__________________mg 2.32 Magnesium,Mg ___________mg 55 Phosphorus, P____________mg 50 Potassium, K_____________mg 611 Sodium, Na ______________mg 20 Zinc , Zn_________________mg 0.90 Copper ,Cu_______________mg 0.162 Manganese,Mn ___________mg 0.885 Selenium _______________mcg 0.9 Vitamin C________________mg 43.3 Thiamin ,B-1 _____________mg 0.027 Riboflavin, B-2 ____________mg 0.158 Niacin ,PP;B-3____________mg 0.657 Pantothenic acid,B-5_______mg 0.064 Vitamin B-6 ______________mg 0.192 Folate, total B-9__________mcg 8 Folate, food B-9__________mcg 85 Folate, DFE B-9__________mcg 85 Vitamin A, RAE __________mcg 146 Vitamin K _______________mcg 1140.0 protein 49,2 , protein 12 phospho 1 , canxi 1 Dền cơm - Amaranthus viridis Tính vị, tác dụng: Vị ngọt, nhạt, hơi hàn, có tác dụng thanh nhiệt khu thấp, thu liễm, chỉ tả. Rau dền cơm còn là loại rau xào, luộc ăn ngon, có tác dụng dưỡng sinh. Kinh nghiệm dân gian là kỵ ăn với tiết canh (lợn, vịt) vì nếu ăn chung rau dền cơm luộc với tiết canh sẽ bị ỉa chảy dữ dội. Dền canh, Dền tía, Dền đỏ - Amaranthus tricolor Tính vị, tác dụng: Dền canh có vị ngọt, se, tính mát; có tác dụng lợi khiếu, sát trùng. Hạt Dền canh có vị ngọt, tính lạnh; có tác dụng làm mát gan ích khí lực. Lương y Việt Cúc viết về cây này như sau: Dền tía ngọt, mát, khí hàn, mát huyết và bàng quang, nhuận táo, giải ban nhiệt. Dền tía ngọt, hàn, lượt máu tươi, Mát tâm, nhuận huyết, thảnh thơi người. Bàng quang uất nhiệt tiểu thường gắt, Lương giải nóng mê, ban trái lui. Công dụng, chỉ định và phối hợp: Cành lá Dền canh dùng làm rau ăn luộc, xào hay nấu canh vì thân của chúng khi còn non, mềm và mọng nước. Ăn rau dền canh lợi đại tiểu tiện và còn dùng trị lỵ. Cũng dùng trị nọc độc ong, rắn rết cắn, dị ứng, lở sơn. Ở Ấn Độ, người ta dùng trị rong kinh, ỉa chảy, lỵ và xuất huyết ở ruột. Dùng ngoài tán bột hay giã đắp các vết lở loét. ----------------------------------------------------------------- Bí đỏ, nguyên = Pumpkin, raw = 100g Nước_____________________g 91.60 Energy, năng lượng_______kcal 26 Protein____________________g 1.00 Total lipid (fat ) _____________g 0.10--0mega 3/6 ( 3 / 2 mg ( 100g ) Carbohydrate,by difference____g 6.50 Fiber, Chất xơ _____________g 0.5 Sugars, total ( đường ,tổng )__g 1.36 Calcium, Ca______________mg 21 Iron, Fe__________________mg 0.80 Magnesium,Mg ___________mg 12 Phosphorus, P____________mg 44 Potassium, K_____________mg 340 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 0.32 Copper ,Cu_______________mg 0.127 Manganese,Mn ___________mg 0.125 Selenium _______________mcg 0.3 Vitamin C________________mg 9.0 Thiamin ,B-1 _____________mg 0.050 Riboflavin, B-2 ____________mg 0.110 Niacin ,PP;B-3____________mg 0.600 Pantothenic acid,B-5_______mg 0.298 Vitamin B-6 ______________mg 0.061 Folate, total B-9__________mcg 16 Folate, food B-9__________mcg 16 Folate, DFE B-9__________mcg 16 Choline, total______________mg 8.2 Vitamin A, RAE __________mcg 369 Carotene, beta ___________mcg 3100 Carotene, alpha __________mcg 515 Cryptoxanthin, beta _______mcg 2145 Lutein + zeaxanthin _______mcg 1500 Vitamin E (alpha-tocopherol)_mg 1.06 Vitamin K _______________mcg 1.1 Phytosterols ______________mg 12 protein 22 ,protein 48 phospho 1 , canxi 1 Tính vị, tác dụng: Quả có vị ngọt, tính ấm, có tác dụng bổ dưỡng, làm dịu, giải nhiệt, giải khát, trị ho, nhuận tràng, lợi tiểu. ------------------------------------------------------------------------------------ Hành tây, mùa xuân hoặc hành lá (bao gồm áo và bóng đèn), nguyên = Onions, spring or scallions (includes tops and bulb), raw = 100g Nước_____________________g 89.33 Energy, năng lượng_______kcal 32 Protein____________________g 1.83 Total lipid (fat )______________g 0.19--0mega 3/6 ( 4 / 70 mg (100g ) Carbohydrate,by difference____g 7.34 Fiber, Chất xơ______________g 2.6 Sugars, total ( đường ,tổng )__g 2.33 Calcium, Ca______________mg 72 Iron, Fe__________________mg 1.48 Magnesium,Mg____________mg 20 Phosphorus, P____________mg 37 Potassium, K_____________mg 276 Sodium, Na_______________mg 16 Zinc , Zn_________________mg 0.39 Copper ,Cu_______________mg 0.083 Manganese,Mn____________mg 0.160 Selenium________________mcg 0.6 Vitamin C________________mg 18.6 Thiamin ,B-1______________mg 0.055 Riboflavin, B-2_____________mg 0.080 Niacin ,PP;B-3____________mg 0.525 Pantothenic acid,B-5_______mg 0.075 Vitamin B-6_______________mg 0.061 Folate, total B-9__________mcg 64 Folate, food B-9__________mcg 64 Folate, DFE B-9__________mcg 64 Choline, total______________mg 5.7 Vitamin A, RAE___________mcg 50 Carotene, beta____________mcg 598 Vitamin A, IU_______________IU 997 Lutein + zeaxanthin________mcg 1137 Vitamin E (alpha-tocopherol)__mg 0.55 Vitamin K _______________mcg 207.0 protein 50 ,protein 26 phospho 1 , canxi 1 Tính vị, tác dụng: ( Hành hương, Hành hoa , Hành Lá )có vị cay, tính ấm; có tác dụng làm toát mồ hôi, lợi tiểu, tiêu viêm. Tây y cho là nó có tính chất lợi tiêu hoá, chống thối, chống ung thư. Hạt có vị cay, tính ấm, có tác dụng bổ thận, làm sáng mắt. --------------------------------------------------------------------------- Cần tây ,nguyên = celery, raw = 100g Nước_____________________g 95.43 Energy, năng lượng_______kcal 16 Protein____________________g 0.69 Total lipid (fat ) _____________g 0.17--0mega 3/6 ( 0 / 79 mg (100g ) Carbohydrate,by difference____g 3.97 Fiber, Chất xơ _____________g 1.6 Sugars, total ( đường ,tổng )__g 1.83 Calcium, Ca______________mg 40 Iron, Fe__________________mg 0.20 Magnesium,Mg ___________mg 11 Phosphorus, P____________mg 24 Potassium, K_____________mg 260 Sodium, Na ______________mg 80 Zinc , Zn_________________mg 0.13 Copper ,Cu_______________mg 0.035 Manganese,Mn ___________mg 0.103 Fluoride, F ______________mcg 4.0 Selenium _______________mcg 0.4 Vitamin C________________mg 3.1 Thiamin ,B-1 _____________mg 0.021 Riboflavin, B-2 ____________mg 0.057 Niacin ,PP;B-3____________mg 0.320 Pantothenic acid,B-5_______mg 0.246 Vitamin B-6 ______________mg 0.074 Folate, total B-9__________mcg 36 Folate, food B-9__________mcg 36 Folate, DFE B-9__________mcg 36 Betaine __________________mg 0.1 Vitamin A, RAE __________mcg 22 Carotene, beta ___________mcg 270 Lutein + zeaxanthin _______mcg 283 Vitamin K _______________mcg 29.3 Phytosterols ______________mg 6 protein 29 ,protein 18 phospho 1 , canxi 1 Tính vị, tác dụng: Rau Cần có vị ngọt, hơi cay, tính mát, có tác dụng thanh nhiệt, lương huyết, lợi tiểu, tiêu thũng, giảm đau, cầm máu. Tính vị, tác dụng: Rau Cầu Tây có vị chát, mùi nồng, có tính chất lọc máu, điều hoà huyết, làm bớt béo, khai vị, bổ thần kinh và bổ chung, cung cấp chất khoáng, chống hoại huyết, lợi tiêu hoá, kích thích tuyến thượng thận, giải nhiệt, chống lỵ, lợi tiểu, điều khí và dẫn mật, chống thấp khớp và kháng khuẩn; còn có tác dụng làm liền sẹo. Ở Trung Quốc, nó được xem như có tác dụng thanh nhiệt, ngừng ho, giúp tiêu hoá, lợi tiểu và hạ huyết áp. ------------------------------------------------------------------------------------- Taro, Tahitian, nguyên = Taro, tahitian, raw = 100g ( khoai Môn , khoai Sọ ?) Nước_____________________g 87 Energy, năng lượng_______kcal 44 Protein____________________g 2.79 Total lipid (fat ) _____________g 0.97--0mega 3/6 ( 121 / 297 mg (100g ) Carbohydrate,by difference____g 6.91 Calcium, Ca______________mg 129 Iron, Fe__________________mg 1.30 Magnesium,Mg ___________mg 47 Phosphorus, P____________mg 45 Potassium, K_____________mg 606 Sodium, Na ______________mg 50 Zinc , Zn_________________mg 0.09 Copper ,Cu_______________mg 0.071 Manganese,Mn ___________mg 0.157 Selenium _______________mcg 0.7 Vitamin C________________mg 96.0 Thiamin ,B-1 _____________mg 0.062 Riboflavin, B-2 ____________mg 0.244 Niacin ,PP;B-3____________mg 0.995 Pantothenic acid,B-5_______mg 0.124 Vitamin B-6 ______________mg 0.116 Folate, total B-9__________mcg 9 Folate, food B-9__________mcg 9 Folate, DFE B-9__________mcg 9 Vitamin A, RAE _________mcg 102 protein 62 , protein 22 phospho 1 , canxi 1 Tính vị, tác dụng: Củ Khoai sọ mọc dại thường có màu tím, ăn thì phá khí, không bổ. Củ Khoai trồng có bột màu trắng dính, có vị ngọt hơi the, trơn, tính bình, điều hoà nội tạng, hạ khí đầy, bổ hư tổn. Lá Khoai sọ vị cay, tính lạnh, trợn; có tác dụng trừ phiền, cầm ỉa. ------------------------------------------------------------------- Sen gốc, nguyên = Lotus root, raw = 100g Nước_____________________g 79.10 Energy, năng lượng_______kcal 74 Protein____________________g 2.60 Total lipid (fat )______________g 0.10--0mega 3/6 ( 6 / 14 mg (100g ) Carbohydrate,by difference____g 17.23 Fiber, Chất xơ______________g 4.9 Calcium, Ca______________mg 45 Iron, Fe__________________mg 1.16 Magnesium,Mg____________mg 23 Phosphorus, P____________mg 100 Potassium, K_____________mg 556 Sodium, Na_______________mg 40 Zinc , Zn_________________mg 0.39 Copper ,Cu_______________mg 0.257 Manganese,Mn____________mg 0.261 Selenium________________mcg 0.6 Vitamin C________________mg 44.0 Thiamin ,B-1______________mg 0.160 Riboflavin, B-2_____________mg 0.220 Niacin ,PP;B-3____________mg 0.400 Pantothenic acid,B-5_______mg 0.377 Vitamin B-6_______________mg 0.258 Folate, total B-9__________mcg 13 Folate, food B-9__________mcg 13 Folate, DFE B-9__________mcg 13 protein 26, protein 58 phospho 1 , canxi 1 - Củ hoặc rễ Sen (Ngẫu Tiết), có tác dụng làm mát và cầm máu, bổ máu. Sen gốc, nấu chín, đun sôi, để ráo nước, mà không có muối = Lotus root, cooked, boiled, drained, without salt = 100g Nước_____________________g 81.42 Energy, năng lượng_______kcal 66 Protein____________________g 1.58 Total lipid (fat )______________g 0.07 Carbohydrate,by difference____g 16.02 Fiber, Chất xơ______________g 3.1 Sugars, total ( đường ,tổng )__g 0.50 Calcium, Ca______________mg 26 Iron, Fe__________________mg 0.90 Magnesium,Mg____________mg 22 Phosphorus, P____________mg 78 Potassium, K_____________mg 363 Sodium, Na_______________mg 45 Zinc , Zn_________________mg 0.33 Copper ,Cu_______________mg 0.217 Manganese,Mn____________mg 0.220 Selenium________________mcg 0.6 Vitamin C________________mg 27.4 Thiamin ,B-1______________mg 0.127 Riboflavin, B-2_____________mg 0.010 Niacin ,PP;B-3____________mg 0.300 Pantothenic acid,B-5_______mg 0.302 Vitamin B-6_______________mg 0.218 Folate, total B-9__________mcg 8 Folate, food B-9__________mcg 8 Folate, DFE B-9__________mcg 8 Choline, total______________mg 25.4 Vitamin E (alpha-tocopherol )_mg 0.01 Vitamin K (phylloquinone)___mcg 0.1 protein 21, protein 61 phospho 1 , canxi 1 ----------------------------------------------------------------- Chi Ngưu bảng gốc, nguyên = Burdock root, raw = 100g Nước_____________________g 80.09 Energy, năng lượng_______kcal 72 Protein____________________g 1.53 Total lipid (fat )______________g 0.15--0mega 3/6 ( 2 / 56 mg (100g ) Carbohydrate,by difference____g 17.34 Fiber, Chất xơ______________g 3.3 Sugars, total ( đường ,tổng )__g 2.90 Calcium, Ca______________mg 41 Iron, Fe__________________mg 0.80 Magnesium,Mg____________mg 38 Phosphorus, P____________mg 51 Potassium, K_____________mg 308 Sodium, Na_______________mg 5 Zinc , Zn_________________mg 0.33 Copper ,Cu_______________mg 0.077 Manganese,Mn____________mg 0.232 Selenium________________mcg 0.7 Vitamin C________________mg 3.0 Thiamin ,B-1______________mg 0.010 Riboflavin, B-2_____________mg 0.030 Niacin ,PP;B-3____________mg 0.300 Pantothenic acid,B-5_______mg 0.321 Vitamin B-6_______________mg 0.240 Folate, total B-9__________mcg 23 Folate, food B-9__________mcg 23 Folate, DFE B-9__________mcg 23 Choline, total______________mg 11.7 Betaine___________________mg 0.2 Vitamin E (alpha-tocopherol)__mg 0.38 Vitamin K _______________mcg 1.6 protein 30, protein 38 phospho 1 , canxi 1 Tính vị, tác dụng: Quả có vị cay, đắng, tính hàn; có tác dụng trừ phong, tán nhiệt, thông phổi làm mọc ban chẩn, tiêu thũng, giải độc, sát trùng. Rễ có vị đắng, cay, tính hàn; có tác dụng lợi tiểu (loại được acid uric), khử lọc, làm ra mồ hôi, lợi mật, nhuận tràng, chống giang mai, trị đái đường, diệt trùng và chống nọc độc. Công dụng: Cây Ngưu bàng đã được sử dụng ở nước ta từ lâu. Trong Bản thảo Nam dược, cụ Nguyễn Hoành đã nói đến việc sử dụng lá Ngưu bàng non gọi là rau Cẩm Bình nấu canh ăn rất tốt, hạt (quả) chữa phong lở, mày đay, bụng sình. Trong y học phương Đông, quả của Ngưu bàng dùng làm thuốc lợi tiểu, giải nhiệt, có thể trị được phù thũng, đau họng, sưng họng, phế viêm, cảm cúm, tinh hồng nhiệt. Đối với mụn nhọt đã có mủ và viêm tuyến lâm ba, có tác dụng thúc mủ nhanh, với đậu chẩn cũng làm cho chóng mọc. Ngày dùng 6-10g, dưới dạng thuốc sắc, dùng riêng hay phối hợp với các vị thuốc khác. Rễ thường được dùng trị mụn nhọt, cụm nhọt, áp xe, bệnh nấm da, hắc lào, eczema, loét, mất trương lực, viêm hạch, vết thương có mủ. Thường dùng dưới dạng nước sắc 40g/lít. Dùng ngoài lấy rễ tươi nấu nước rửa. Bên ngoài dùng lá tươi giã đắp trị nọc độc rắn cắn, đắp trị bệnh về phổi mạn tính, cúm kéo dài và các chứng đau khác. Chi Ngưu bảng gốc, nấu chín, đun sôi, để ráo nước, mà không có muối = Burdock root, cooked, boiled, drained, without salt = 100g Nước_____________________g 75.64 Energy, năng lượng_______kcal 88 Protein____________________g 2.09 Total lipid (fat )______________g 0.14 Carbohydrate,by difference____g 21.15 Fiber, Chất xơ______________g 1.8 Sugars, total ( đường ,tổng )__g 3.55 Calcium, Ca______________mg 49 Iron, Fe__________________mg 0.77 Magnesium,Mg____________mg 39 Phosphorus, P____________mg 93 Potassium, K_____________mg 360 Sodium, Na_______________mg 4 Zinc , Zn_________________mg 0.38 Copper ,Cu_______________mg 0.089 Manganese,Mn____________mg 0.270 Selenium________________mcg 0.9 Vitamin C________________mg 2.6 Thiamin ,B-1______________mg 0.039 Riboflavin, B-2_____________mg 0.058 Niacin ,PP;B-3____________mg 0.320 Pantothenic acid,B-5_______mg 0.353 Vitamin B-6_______________mg 0.279 Folate, total B-9__________mcg 20 Folate, food B-9__________mcg 20 Folate, DFE B-9__________mcg 20 Choline, total______________mg 14.3 Betaine___________________mg 0.2 Vitamin E (alpha-tocopherol)__mg 0.46 Vitamin K _______________mcg 2.0 protein 23, protein 43 phospho 1 , canxi 1 --------------------------------------------------------------- Cà rốt, nguyên = Carrots, raw = 100g ( ăn cà rốt không cho muối , càng nhỏ càng Dương ) Nước_____________________g 88.29 Energy, năng lượng_______kcal 41 Protein____________________g 0.93 Total lipid (fat ) _____________g 0.24--0mega 3/6 ( 2 / 115 mg (100g ) Carbohydrate,by difference____g 9.58 Fiber, Chất xơ _____________g 2.8 Sugars, total ( dường ,tổng )__g 4.74 Calcium, Ca______________mg 33 Iron, Fe__________________mg 0.30 Magnesium,Mg ___________mg 12 Phosphorus, P____________mg 35 Potassium, K_____________mg 320 Sodium, Na ______________mg 69 Zinc , Zn_________________mg 0.24 Copper ,Cu_______________mg 0.045 Manganese,Mn ___________mg 0.143 Fluoride, F ______________mcg 3.2 Selenium _______________mcg 0.1 Vitamin C________________mg 5.9 Thiamin ,B-1 _____________mg 0.066 Riboflavin, B-2 ____________mg 0.058 Niacin ,PP;B-3____________mg 0.983 Pantothenic acid,B-5_______mg 0.273 Vitamin B-6 ______________mg 0.138 Folate, total (B-9)_________mcg 19 Folate, food B-9__________mcg 19 Folate, DFE B-9__________mcg 19 Choline, total______________mg 8.8 Betaine __________________mg 0.4 Vitamin A, RAE __________mcg 835 Carotene, beta ___________mcg 8285 Carotene, alpha __________mcg 3477 Lycopene _______________mcg 1 Lutein + zeaxanthin _______mcg 256 Vitamin E (alpha-tocopherol)_mg 0.66 Tocopherol, beta___________mg .01 Vitamin K _______________mcg 13.2 protein 27, protein 29 phospho 1 , canxi 1 Tính vị, tác dụng: Củ Cà rốt vị ngọt cay, tính hơi ấm, có tác dụng hạ khí bổ trung, yên ngũ tạng, tăng tiêu hoá, làm khoan khoái trong bụng. Hạt có vị đắng cay, tính bình, có tác dụng sát trùng, tiêu tích. Cà rốt có các tính chất: bổ, tiếp thêm chất khoáng, trị thiếu máu (nó làm tăng lượng hồng cầu và huyết cầu tố) làm tăng sự miễn dịch tự nhiên, là yếu tố sinh trưởng kích thích sự tiết sữa, làm cho các mô và da trẻ lại. Nó còn giúp điều hoà ruột (chống ỉa chảy và đồng thời nhuận tràng), chống thối và hàn vết thương ở ruột, lọc máu, làm loãng mật, trị ho, lợi tiểu, trị giun và hàn liền sẹo. Cà rốt, con, nguyên = Carrots, baby, raw = 100g Nước_____________________g 90. Energy, năng lượng_______kcal 35 Protein____________________g 0.64 Total lipid (fat ) _____________g 0.13--0mega 3/6 ( 8 / 58 mg (100g ) Carbohydrate,by difference____g 8.24 Fiber, Chất xơ _____________g 2.9 Sugars, total ( đường, tổng )__g 4.76 Calcium, Ca______________mg 32 Iron, Fe__________________mg 0.89 Magnesium,Mg ___________mg 10 Phosphorus, P____________mg 28 Potassium, K_____________mg 237 Sodium, Na ______________mg 78 Zinc , Zn_________________mg 0.17 Copper ,Cu_______________mg 0.100 Manganese,Mn ___________mg 0.151 Selenium _______________mcg 0.9 Vitamin C________________mg 2.6 Thiamin ,B-1 _____________mg 0.030 Riboflavin, B-2 ____________mg 0.036 Niacin ,PP;B-3____________mg 0.556 Pantothenic acid,B-5_______mg 0.401 Vitamin B-6 ______________mg 0.105 Folate, total (B-9)_________mcg 27 Folate, food B-9__________mcg 27 Folate, DFE B-9__________mcg 27 Choline, total______________mg 7.5 Betaine __________________mg 0.1 Vitamin A, RAE __________mcg 690 Carotene, beta ___________mcg 6391 Carotene, alpha __________mcg 3767 Lutein + zeaxanthin _______mcg 358 Vitamin K _______________mcg 9.4 protein 23 ,protein 20 phospho 1 , canxi 1 ----------------------------------------------------------- Rong biển, tảo bẹ, nguyên = Seaweed, kelp, raw = 100g Nước_____________________g 81.58 Energy, năng lượng________kcal 43 Protein____________________g 1.68 Total lipid (fat ) _____________g 0.56--0mega 3/6 ( 8 / 20 mg (100g ) Carbohydrate,by difference____g 9.57 Fiber, Chất xơ _____________g 1.3 Sugars, total ( đường ,tổng )__g 0.60 Calcium, Ca______________mg 168 Iron, Fe__________________mg 2.85 Magnesium,Mg ___________mg 121 Phosphorus, P____________mg 42 Potassium, K_____________mg 89 Sodium, Na ______________mg 233 Zinc , Zn_________________mg 1.23 Copper ,Cu_______________mg 0.130 Manganese,Mn ___________mg 0.200 Selenium _______________mcg 0.7 Vitamin C________________mg 3.0 Thiamin ,B-1 _____________mg 0.050 Riboflavin, B-2 ____________mg 0.150 Niacin ,PP;B-3____________mg 0.470 Pantothenic acid,B-5_______mg 0.642 Vitamin B-6 ______________mg 0.002 Folate, total B-9__________mcg 180 Folate, food B-9__________mcg 180 Folate, DFE B-9__________mcg 180 Choline, total _____________mg 12.8 Vitamin A, RAE __________mcg 6 Carotene, beta ___________mcg 70 Vitamin E (alpha-tocopherol)_mg 0.87 Vitamin K _______________mcg 66.0 protein 40 ,protein 10 phospho 1, canxi 1 Rong biển, wakame, nguyên = Seaweed, wakame, raw = 100g Nước_____________________g 79.99 Energy, năng lượng_______kcal 45 Protein____________________g 3.03 Total lipid (fat ) _____________g 0.64--0mega 3/6 ( 188 / 10 mg (100g ) Carbohydrate,by difference____g 9.14 Fiber, Chất xơ _____________g 0.5 Sugars, total ( đường ,tổng )__g 0.65 Calcium, Ca______________mg 150 Iron, Fe__________________mg 2.18 Magnesium,Mg ___________mg 107 Phosphorus, P____________mg 80 Potassium, K_____________mg 50 Sodium, Na ______________mg 872 Zinc , Zn_________________mg 0.38 Copper ,Cu_______________mg 0.284 Manganese,Mn ___________mg 1.400 Selenium _______________mcg 0.7 Vitamin C________________mg 3.0 Thiamin ,B-1 _____________mg 0.060 Riboflavin, B-2 ____________mg 0.230 Niacin ,PP;B-3____________mg 1.600 Pantothenic acid,B-5_______mg 0.697 Vitamin B-6 ______________mg 0.002 Folate, total _____________mcg 196 Folate, food _____________mcg 196 Folate, DFE _____________mcg 196 Choline, total______________mg 13.9 Vitamin A, RAE __________mcg 18 Carotene, beta ___________mcg 216 Vitamin E (alpha-tocopherol)_mg 1.00 Vitamin K _______________mcg 5.3 protein 38, protein 21 phospho 1 , canxi 1 Rong biển, thạch, sấy khô = Seaweed, agar, dried = 100g Nước_____________________g 8.68 Energy, năng lượng________kcal 306 Protein____________________g 6.21 Total lipid (fat ) _____________g 0.30--0mega 3/6 ( 88 / 4 mg (100g ) Carbohydrate,by difference____g 80.88 Fiber, Chất xơ _____________g 7.7 Sugars, total ( đường ,tổng )__g 2.97 Calcium, Ca______________mg 625 Iron, Fe__________________mg 21.40 Magnesium,Mg ___________mg 770 Phosphorus, P____________mg 52 Potassium, K_____________mg 1125 Sodium, Na ______________mg 102 Zinc , Zn_________________mg 5.80 Copper ,Cu_______________mg 0.610 Manganese,Mn ___________mg 4.300 Selenium _______________mcg 7.4 Thiamin ,B-1 _____________mg 0.010 Riboflavin, B-2 ____________mg 0.222 Niacin ,PP;B-3____________mg 0.202 Pantothenic acid,B-5_______mg 3.018 Vitamin B-6 ______________mg 0.303 Folate, total B-9__________mcg 580 Folate, food B-9__________mcg 580 Folate, DFE B-9__________mcg 580 Choline, total _____________mg 63.3 Vitamin E (alpha-tocopherol)_mg 5.00 Vitamin K _______________mcg 24.4 protein 120 ,protein 10 phospho 1 , canxi 1 Tính vị, tác dụng: Vị ngọt mặn, tính lạnh; có tác dụng bổ mát, nhuận tràng, chống bốc nóng lên trên đầu, thanh nhiệt ở thượng tiêu, khỏi uất nóng ở trong cùng trạng thái giá lạnh ở chi dưới và cũng tiêu sưng. Công dụng: Rong thạch dùng để làm thức ăn, chế hồ dùng trong công nghiệp. Ở Nhật Bản, có nhiều Rong thạch được dùng để điều chế thạch (agar agar), như các loại Rau câu. Rong thạch dùng chữa táo bón và bí tiểu tiện mạn tính. Rong biển, thạch, nguyên = Seaweed, agar, raw = 100g Nước_____________________g 91.32 Energy, năng lượng_______kcal 26 Protein____________________g 0.54 Total lipid (fat ) _____________g 0.03--0mega 3/6 ( 8 / 0 mg (199g ) Carbohydrate,by difference____g 6.75 Fiber, Chất xơ _____________g 0.5 Sugars, total ( đường ,tổng )__g 0.28 Calcium, Ca______________mg 54 Iron, Fe__________________mg 1.86 Magnesium,Mg ___________mg 67 Phosphorus, P____________mg 5 Potassium, K_____________mg 226 Sodium, Na ______________mg 9 Zinc , Zn_________________mg 0.58 Copper ,Cu_______________mg 0.061 Manganese,Mn ___________mg 0.373 Selenium _______________mcg 0.7 Thiamin ,B-1 _____________mg 0.005 Riboflavin, B-2 ____________mg 0.022 Niacin ,PP;B-3____________mg 0.055 Pantothenic acid,B-5_______mg 0.302 Vitamin B-6 ______________mg 0.032 Folate, total (B-9)_________mcg 85 Folate, food (B-9)_________mcg 85 Folate, DFE (B-9)_________mcg 85 Choline, total______________mg 6.0 Vitamin E (alpha-tocopherol)_mg 0.87 Vitamin K _______________mcg 2.3 protein 108 ,protein 10 phospho 1 , canxi 1 Rong biển, spirulina, nguyên = Seaweed, spirulina, raw = 100g Nước_____________________g 90.67 Energy, năng lượng_______kcal 26 Protein____________________g 5.92 Total lipid (fat ) _____________g 0.39--0mega 3/6 ( 43 / 64 mg (100g ) Carbohydrate,by difference____g 2.42 Calcium, Ca______________mg 12 Iron, Fe__________________mg 2.79 Magnesium,Mg ___________mg 19 Phosphorus, P____________mg 11 Potassium, K_____________mg 127 Sodium, Na ______________mg 98 Zinc , Zn_________________mg 0.20 Copper ,Cu_______________mg 0.597 Manganese,Mn ___________mg 0.186 Selenium _______________mcg 0.7 Vitamin C________________mg 0.9 Thiamin ,B-1 _____________mg 0.222 Riboflavin, B-2 ____________mg 0.342 Niacin ,PP;B-3____________mg 1.196 Pantothenic acid,B-5_______mg 0.325 Vitamin B-6 ______________mg 0.034 Folate, total (B-9)_________mcg 9 Folate, food B-9__________mcg 9 Folate, DFE B-9__________mcg 9 Vitamin A, RAE __________mcg 3 protein 539 , protein 494 phospho 1 , canxi 1 Rong biển, spirulina, sấy khô = Seaweed, spirulina, dried = 100g Nước_____________________g 4.68 Energy, năng lượng_______kcal 290 Protein____________________g 57.47 Total lipid (fat ) _____________g 7.72--0mega 3/6 ( 824 / 1254 mg (100g ) Carbohydrate,by difference____g 23.90 Fiber, Chất xơ _____________g 3.6 Sugars, total ( đường ,tổng )__g 3.10 Calcium, Ca______________mg 120 Iron, Fe__________________mg 28.50 Magnesium,Mg ___________mg 195 Phosphorus, P____________mg 118 Potassium, K_____________mg 1363 Sodium, Na ______________mg 1048 Zinc , Zn_________________mg 2.00 Copper ,Cu_______________mg 6.100 Manganese,Mn ___________mg 1.900 Selenium _______________mcg 7.2 Vitamin C________________mg 10.1 Thiamin ,B-1 _____________mg 2.380 Riboflavin, B-2 ____________mg 3.670 Niacin ,PP;B-3____________mg 12.820 Pantothenic acid,B-5_______mg 3.480 Vitamin B-6 ______________mg 0.364 Folate, total (B-9)_________mcg 94 Folate, food B-9__________mcg 94 Folate, DFE B-9__________mcg 94 Choline, total______________mg 66.0 Vitamin A, RAE __________mcg 29 Carotene, beta ___________mcg 342 Vitamin A, IU_______________IU 570 Vitamin E (alpha-tocopherol)_mg 5.00 Vitamin K _______________mcg 25.5 protein 488 , protein 4790 phospho 1 , canxi 1 Rong biển, Laver,nguyên = Seaweed, laver, raw = 100g Nước_____________________g 85.03 Energy, năng lượng_______kcal 35 Protein____________________g 5.81 Total lipid (fat ) _____________g 0.28--0mega 3/6 ( 82 / 4 mg (100g ) Carbohydrate,by difference____g 5.11 Fiber, Chất xơ _____________g 0.3 Sugars, total ( đường ,tổng )__g 0.49 Calcium, Ca______________mg 70 Iron, Fe__________________mg 1.80 Magnesium,Mg ___________mg 2 Phosphorus, P____________mg 58 Potassium, K_____________mg 356 Sodium, Na ______________mg 48 Zinc , Zn_________________mg 1.05 Copper ,Cu_______________mg 0.264 Manganese,Mn ___________mg 0.988 Selenium _______________mcg 0.7 Vitamin C________________mg 39.0 Thiamin ,B-1 _____________mg 0.98 Riboflavin, B-2 ____________mg 0.446 Niacin ,PP;B-3____________mg 1.470 Pantothenic acid,B-5_______mg 0.521 Vitamin B-6 ______________mg 0.159 Folate, total _____________mcg 146 Folate, food _____________mcg 146 Folate, DFE _____________mcg 146 Choline, total______________mg 10.4 Vitamin A, RAE __________mcg 260 Carotene, beta ___________mcg 3121 Vitamin E (alpha-tocopherol)_mg 1.00 Vitamin K _______________mcg 4.0 protein 101 , protein 83 phospho 1 , canxi 1 ############################################################### Bông cải xanh Raab, nguyên = Broccoli raab, raw = 100g Nước_____________________g 92.55 Energy, năng lượng_______kcal 22 Protein____________________g 3.17 Total lipid (fat ) _____________g 0.49--0mega 3/6 ( 113 / 17 mg (100g ) Carbohydrate,by difference____g 2.85 Fiber, Chất xơ _____________g 2.7 Sugars, total ( đường ,tổng )__g 0.38 Calcium, Ca______________mg 108 Iron, Fe__________________mg 2.14 Magnesium,Mg ___________mg 22 Phosphorus, P____________mg 73 Potassium, K_____________mg 196 Sodium, Na ______________mg 33 Zinc , Zn_________________mg 0.77 Copper ,Cu_______________mg 0.042 Manganese,Mn ___________mg 0.395 Selenium _______________mcg 1.0 Vitamin C________________mg 20.2 Thiamin ,B-1 _____________mg 0.162 Riboflavin, B-2 ____________mg 0.129 Niacin ,PP;B-3____________mg 1.221 Pantothenic acid,B-5_______mg 0.322 Vitamin B-6 ______________mg 0.171 Folate, total B-9__________mcg 83 Folate, food B-9__________mcg 83 Choline, total _____________mg 18.3 Betaine__________________mg 0.3 Vitamin A, RAE__________mcg 131 Carotene, beta___________mcg 1573 Lutein + zeaxanthin _______mcg 1121 Vitamin E (alpha-tocopherol)_mg 1.62 Tocopherol, beta___________mg 0.01 Tocopherol,gamma_________mg 0.16 Vitamin K _______________mcg 224.0 protein 44, protein 30 phospho 1 , canxi 1 Mustard rau bina, (tendergreen), nguyên = Mustard spinach, (tendergreen), raw = 100g Nước_____________________g 92.20 Energy, năng lượng_______kcal 22 Protein____________________g 2.20 Total lipid (fat ) _____________g 0.30--0mega 3/6 ( 27 / 30 mg (100g ) Carbohydrate,by difference____g 3.90 Fiber, Chất xơ _____________g 2.8 Calcium, Ca______________mg 210 Iron, Fe__________________mg 1.50 Magnesium,Mg ___________mg 11 Phosphorus, P____________mg 28 Potassium, K_____________mg 449 Sodium, Na ______________mg 21 Zinc , Zn_________________mg 0.17 Copper ,Cu_______________mg 0.075 Manganese,Mn ___________mg 0.407 Selenium _______________mcg 0.8 Vitamin C________________mg 130.0 Thiamin ,B-1 _____________mg 0.068 Riboflavin, B-2 ____________mg 0.093 Niacin ,PP;B-3____________mg 0.678 Pantothenic acid,B-5_______mg 0.178 Vitamin B-6 ______________mg 0.153 Folate, total B-9__________mcg 159 Folate, food B-9__________mcg 159 Folate, DFE B-9__________mcg 159 Vitamin B-12_____________mcg 495 protein 79 ,protein 11 phospho 1 , canxi 1 New Zealand rau bina, nguyên = New Zealand spinach, raw = 100g Nước_____________________g 94.00 Energy, năng lượng_______kcal 14 Protein____________________g 1.50 Total lipid (fat ) _____________g 0.20--0m3ga 3/6 ( 67 / 14 mg (100g) Carbohydrate,by difference____g 2.50 Calcium, Ca______________mg 58 Iron, Fe__________________mg 0.80 Magnesium,Mg ___________mg 39 Phosphorus, P____________mg 28 Potassium, K_____________mg 130 Sodium, Na ______________mg 140 Zinc , Zn_________________mg 0.38 Copper ,Cu_______________mg 0.093 Manganese,Mn ___________mg 0.639 Selenium _______________mcg 0.7 Vitamin C________________mg 30.0 Thiamin ,B-1 _____________mg 0.040 Riboflavin, B-2 ____________mg 0.130 Niacin ,PP;B-3____________mg 0.500 Pantothenic acid,B-5_______mg 0.312 Vitamin B-6 ______________mg 0.304 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Vitamin A, RAE __________mcg 220 protein 54 ,protein 25 phospho 1 , canxi 1 Rau bina, nguyên = Spinach, raw = 100g Nước_____________________g 91.40 Energy, năng lượng_______kcal 23 Protein____________________g 2.86 Total lipid (fat ) _____________g 0.39--0mega 3/6 ( 138 / 26 mg (100g ) Carbohydrate,by difference____g 3.63 Fiber, Chất xơ _____________g 2.2 Sugars, total ( đường ,tổng )__g 0.42 Calcium, Ca______________mg 99 Iron, Fe__________________mg 2.71 Magnesium,Mg ___________mg 79 Phosphorus, P____________mg 49 Potassium, K_____________mg 558 Sodium, Na ______________mg 79 Zinc , Zn_________________mg 0.53 Copper ,Cu_______________mg 0.130 Manganese,Mn ___________mg 0.897 Selenium _______________mcg 1.0 Vitamin C________________mg 28.1 Thiamin ,B-1 _____________mg 0.078 Riboflavin, B-2 ____________mg 0.189 Niacin ,PP;B-3____________mg 0.724 Pantothenic acid,B-5_______mg 0.065 Vitamin B-6 ______________mg 0.195 Folate, total B-9__________mcg 194 Folate, food B-9__________mcg 194 Folate, DFE B-9__________mcg 194 Choline, total _____________mg 19.3 Betaine__________________mg 102.6 Vitamin A, RAE _________mcg 469 Carotene, beta___________mcg 5626 Lutein + zeaxanthin_______mcg 12198 Vitamin E (alpha-tocopherol)_mg 2.03 Tocopherol,gamma_________mg 0.18 Vitamin K _______________mcg 482.9 Phytosterols ______________mg 9 protein 59 , protein 29 phospho 1 , canxi 1 Bắp cải ,nguyên = Cabbage, raw = 100g Nước_____________________g 92.18 Energy, năng lượng_______kcal 25 Protein____________________g 1.28 Total lipid (fat ) _____________g 0.10--0mega 3/6 ( 0 / 17 mg (100g ) Carbohydrate,by difference____g 5.80 Fiber, Chất xơ _____________g 2.5 Sugars, total ( đường ,tổng )__g 3.20 Calcium, Ca______________mg 40 Iron, Fe__________________mg 0.47 Magnesium,Mg ___________mg 12 Phosphorus, P____________mg 26 Potassium, K_____________mg 170 Sodium, Na ______________mg 18 Zinc , Zn_________________mg 0.18 Copper ,Cu_______________mg 0.019 Manganese,Mn ___________mg 0.160 Fluoride, F ______________mcg 1.0 Selenium _______________mcg 0.3 Vitamin C________________mg 36.6 Thiamin ,B-1 _____________mg 0.061 Riboflavin, B-2 ____________mg 0.040 Niacin ,PP;B-3____________mg 0.234 Pantothenic acid,B-5_______mg 0.212 Vitamin B-6 ______________mg 0.124 Folate, total B-9__________mcg 43 Folate, food B-9__________mcg 43 Folate, DFE B-9__________mcg 43 Choline, total______________mg 10.7 Betaine __________________mg 0.4 Vitamin A, RAE __________mcg 5 Carotene, beta ___________mcg 42 Carotene, alpha __________mcg 33 Lutein + zeaxanthin _______mcg 30 Vitamin E (alpha-tocopherol)_mg 0.15 Vitamin K _______________mcg 76.0 Phytosterols ______________mg 11 protein 50 , protein 32 phospho 1 , canxi 1 Tính vị, tác dụng: Cải bắp có vị ngọt, tính mát, có nhiều tác dụng như bồi dưỡng, trị giun, tẩy uế, trừ sâu bọ, làm dịu đau, chống hoại huyết, lọc máu, chống kích thích thần kinh. Cải bắp, màu đỏ, nguyên = Cabbage, red, raw = 100g Nước_____________________g 90.39 Energy, năng lượng_______kcal 31 Protein____________________g 1.43 Total lipid (fat ) _____________g 0.16--0mega 3/6 ( 45 / 35 mg ( 100g ) Carbohydrate,by difference____g 7.37 Fiber, Chất xơ _____________g 2.1 Sugars, total ( đường ,tổng )__g 3.83 Calcium, Ca______________mg 45 Iron, Fe__________________mg 0.80 Magnesium,Mg ___________mg 16 Phosphorus, P____________mg 30 Potassium, K_____________mg 243 Sodium, Na ______________mg 27 Zinc , Zn_________________mg 0.22 Copper ,Cu_______________mg 0.017 Manganese,Mn ___________mg 0.243 Fluoride, F ______________mcg 0 Selenium _______________mcg 0.6 Vitamin C________________mg 57.0 Thiamin ,B-1 _____________mg 0.064 Riboflavin, B-2 ____________mg 0.069 Niacin ,PP;B-3____________mg 0.418 Pantothenic acid,B-5_______mg 0.147 Vitamin B-6 ______________mg 0.209 Folate, total B-9__________mcg 18 Folate, food B-9__________mcg 18 Folate, DFE B-9__________mcg 18 Choline, total______________mg 17.1 Betaine __________________mg 0.1 Vitamin A, RAE __________mcg 56 Carotene, beta ___________mcg 670 Lutein + zeaxanthin _______mcg 329 Vitamin E (alpha-tocopherol)_mg 0.11 Vitamin K _______________mcg 38.2 protein 48 , protein 32 phospho 1 , canxi 1 Swamp bắp cải, (chồn hôi bắp cải), nguyên = Swamp cabbage, (skunk cabbage), raw = 100g Nước_____________________g 92.47 Energy, năng lượng_______kcal 19 Protein____________________g 2.60 Total lipid (fat ) _____________g 0.20 Carbohydrate,by difference____g 3.14 Fiber, Chất xơ _____________g 2.1 Calcium, Ca______________mg 77 Iron, Fe__________________mg 1.67 Magnesium,Mg ___________mg 71 Phosphorus, P____________mg 39 Potassium, K_____________mg 312 Sodium, Na ______________mg 113 Zinc , Zn_________________mg 0.18 Copper ,Cu_______________mg 0.023 Manganese,Mn ___________mg 0.160 Selenium _______________mcg 0.9 Vitamin C________________mg 55.0 Thiamin ,B-1 _____________mg 0.030 Riboflavin, B-2 ____________mg 0.100 Niacin ,PP;B-3____________mg 0.900 Pantothenic acid,B-5_______mg 0.141 Vitamin B-6 ______________mg 0.096 Folate, total B-9__________mcg 57 Folate, food B-9__________mcg 57 Folate, DFE B-9__________mcg 57 Vitamin A, RAE __________mcg 315 protein 67 ,protein 34 phospho 1 , canxi 1 Bắp cải, Trung Quốc (pe-tsai), nguyên = Cabbage, chinese (pe-tsai), raw = 100g ( cải Thảo ) Nước_____________________g 94.39 Energy, năng lượng_______kcal 16 Protein____________________g 1.20 Total lipid (fat ) _____________g 0.20--0mega 3/6 ( 57 / 15 mg (100g ) Carbohydrate,by difference____g 3.23 Fiber, Chất xơ _____________g 1.2 Sugars, total ( đường ,tổng )__g 1.41 Calcium, Ca______________mg 77 Iron, Fe__________________mg 0.31 Magnesium,Mg ___________mg 13 Phosphorus, P____________mg 29 Potassium, K_____________mg 238 Sodium, Na ______________mg 9 Zinc , Zn_________________mg 0.23 Copper ,Cu_______________mg 0.036 Manganese,Mn ___________mg 0.190 Selenium _______________mcg 0.6 Vitamin C________________mg 27.0 Thiamin ,B-1 _____________mg 0.040 Riboflavin, B-2 ____________mg 0.050 Niacin ,PP;B-3____________mg 0.400 Pantothenic acid,B-5_______mg 0.105 Vitamin B-6 ______________mg 0.232 Folate, total B-9__________mcg 79 Folate, food B-9__________mcg 79 Folate, DFE B-9__________mcg 79 Choline, total _____________mg 7.6 Betaine__________________mg 0.3 Vitamin A, RAE__________mcg 16 Carotene, bet ___________mcg 190 Carotene, alpha __________mcg 1 Lutein + zeaxanthin_______mcg 48 Vitamin E (alpha-tocopherol)_mg 0.12 Vitamin K _______________mcg 42.9 protein 42 ,protein 16 phospho 1 , canxi 1 Tính vị, tác dụng: Cải thảo có vị ngọt, tính mát, có tác dụng hạ khí, thanh nhiệt nhuận thấp, tức là làm mềm cổ họng, bớt rát, đỡ ho; lại bổ ích trường vị, ------------------------------------------------------------ Củ cải, nguyên = Radishes, raw = 100g ( củ cải đỏ nhỏ ) Nước_____________________g 95.27 Energy, năng lượng_______kcal 16 Protein____________________g 0.68 Total lipid (fat ) _____________g 0.10--0mega 3/6 ( 32 / 17 mg ( 100g ) Carbohydrate,by difference____g 2.63 Fiber, Chất xơ _____________g 1.6 Sugars, total ( đường ,tổng )__g 1.86 Calcium, Ca______________mg 25 Iron, Fe__________________mg 0.34 Magnesium,Mg ___________mg 10 Phosphorus, P____________mg 20 Potassium, K_____________mg 233 Sodium, Na ______________mg 39 Zinc , Zn_________________mg 0.28 Copper ,Cu_______________mg 0.050 Manganese,Mn ___________mg 0.069 Fluoride, F ______________mcg 6.0 Selenium _______________mcg 0.6 Vitamin C________________mg 4.8 Thiamin ,B-1 _____________mg 0.012 Riboflavin, B-2 ____________mg 0.039 Niacin ,PP;B-3____________mg 0.254 Pantothenic acid,B-5_______mg 0.165 Vitamin B-6 ______________mg 0.071 Folate, total B-9__________mcg 25 Folate, food B-9__________mcg 25 Folate, DFE B-9__________mcg 25 Choline, total______________mg 6.5 Betaine __________________mg 0.1 Carotene, beta ___________mcg 4 Lutein + zeaxanthin _______mcg 10 Vitamin K _______________mcg 1.3 Phytosterols ______________mg 7 protein 34 ,protein 28 phospho 1 , canxi 1 Tính vị, tác dụng: Củ cải có vị ngọt, hơi cay, đắng, tính bình, không độc, có tác dụng làm long đờm, trừ viêm, tiêu tích, lợi tiểu, tiêu ứ huyết, tán phong tà, trừ lỵ. Nó giúp khai vị, làm ăn ngon miệng, chống hoại huyết, chống còi xương, sát khuẩn nói chung, lọc gan và thận. Củ khô cũng làm long đờm. Hạt có vị cay ngọt, mùi thơm, tính bình; có tác dụng thông khí, tiêu đờm, trừ hen suyễn, lợi tiểu, nhuận tràng, tiêu tích. Lá Củ cải cũng có vị cay, đắng, tính bình, có tác dụng tiêu tích, làm long đờm. Nhựa lá tươi lợi tiểu, nhuận tràng. Củ cải, phương Đông, nguyên = Radishes, oriental, raw = 100g ( củ cải trắng dài to lớn ) Nước_____________________g 94.62 Energy, năng lượng_______kcal 18 Protein____________________g 0.60 Total lipid (fat ) _____________g 0.10--0mega 3/6 ( 29 / 17 mg (100g ) Carbohydrate,by difference____g 4.10 Fiber, Chất xơ _____________g 1.6 Sugars, total ( đường ,tổng )__g 2.50 Calcium, Ca______________mg 27 Iron, Fe__________________mg 0.40 Magnesium,Mg ___________mg 16 Phosphorus, P____________mg 23 Potassium, K_____________mg 227 Sodium, Na ______________mg 21 Zinc , Zn_________________mg 0.15 Copper ,Cu_______________mg 0.115 Manganese,Mn ___________mg 0.038 Selenium _______________mcg 0.7 Vitamin C________________mg 22.0 Thiamin ,B-1 _____________mg 0.020 Riboflavin, B-2 ____________mg 0.020 Niacin ,PP;B-3____________mg 0.200 Pantothenic acid,B-5_______mg 0.138 Vitamin B-6 ______________mg 0.046 Folate, total B-9__________mcg 28 Folic acid B-9____________mcg 28 Folate, food B-9__________mcg 28 Folate, DFE B-9__________mcg 7.3 Choline, total______________mg 0.1 Vitamin K _______________mcg 0.3 protein 27 ,protein 23 phospho 1 , canxi 1 Củ cải xanh, nguyên = Beet greens, raw = 100g ( xem hình có vẻ như tính nguyên luôn cả cây , Lá và củ ) Nước_____________________g 91.02 Energy, năng lượng_______kcal 22 Protein____________________g 2.20 Total lipid (fat)______________g 0.13--0mega 3/6 ( 5 / 42 mg (100g ) Carbohydrate,by difference____g 4.33 Fiber, Chất xơ _____________g 3.7 Sugars, total ( đường ,tổng )__g 0.50 Calcium, Ca______________mg 117 Magnesium,Mg ___________mg 70 Phosphorus, P____________mg 41 Potassium, K_____________mg 762 Sodium, Na ______________mg 226 Zinc , Zn_________________mg 0.38 Copper ,Cu ______________mg 0.191 Manganese,Mn ___________mg 0.391 Selenium _______________mcg 0.9 Vitamin C________________mg 30.0 Thiamin ,B-1 _____________mg 0.100 Riboflavin, B-2____________mg 0.220 Niacin ,PP;B-3 ___________mg 0.400 Pantothenic acid,B-5_______mg 0.250 Vitamin B-6 ______________mg 0.106 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Vitamin A_______________mcg 316 Carotene, beta___________mcg 3794 Lutein + zeaxanthin_______mcg 1503 Vitamin E________________mg 1.50 Vitamin K_______________mcg 400.0 protein 54 , protein 19 phospho 1 , canxi 1 Củ cải xanh, nguyên = Turnip greens, raw = 100g Nước_____________________g 89.67 Energy, năng lượng_______kcal 32 Protein____________________g 1.50 Total lipid (fat)______________g 0.30--0mega 3/6 ( 84 / 36 mg (100g ) Carbohydrate,by difference____g 7.13 Fiber, Chất xơ _____________g 3.2 Sugars, total ( đường ,tổng )__g 0.81 Calcium, Ca______________mg 190 Iron, Fe__________________mg 1.10 Magnesium,Mg ___________mg 31 Phosphorus, P____________mg 42 Potassium, K_____________mg 296 Sodium, Na ______________mg 40 Zinc , Zn_________________mg 0.19 Copper ,Cu_______________mg 0.350 Manganese,Mn ___________mg 0.466 Selenium _______________mcg 1.2 Vitamin C________________mg 60.0 Thiamin ,B-1______________mg 0.070 Riboflavin, B-2_____________mg 0.100 Niacin ,PP;B-3 ____________mg 0.600 Pantothenic acid,B-5 _______mg 0.380 Vitamin B-6_______________mg 0.263 Folate, total B-9___________mcg 194 Folate, food B-9___________mcg 194 Folate, DFE B-9___________mcg 194 Vitamin A _______________mcg 579 Carotene, beta ___________mcg 6952 Lutein + zeaxanthin _______mcg 12825 Vitamin E (alpha-tocopherol)_mg 2.86 Vitamin K _______________mcg 251.0 protein 54 ,protein 8 phospho 1 , canxi 1 ------------------------------------------------------------ Rau diếp, butterhead (bao gồm boston và Bibb loại), nguyên = Lettuce, butterhead (includes boston and bibb types), raw = 100g Nước_____________________g 95.63 Energy, năng lượng_______kcal 13 Protein____________________g 1.35 Total lipid (fat ) _____________g 0.22--0mega 3/6 ( 84 / 34 mg (100g ) Carbohydrate,by difference____g 2.23 Fiber, Chất xơ _____________g 1.1 Sugars, total ( đường ,tổng )__g 0.94 Calcium, Ca______________mg 35 Iron, Fe__________________mg 1.24 Magnesium,Mg ___________mg 13 Phosphorus, P____________mg 33 Potassium, K_____________mg 238 Sodium, Na ______________mg 5 Zinc , Zn_________________mg 0.20 Copper ,Cu_______________mg 0.016 Manganese,Mn ___________mg 0.179 Selenium _______________mcg 0.6 Vitamin C________________mg 3.7 Thiamin ,B-1 _____________mg 0.057 Riboflavin, B-2 ____________mg 0.062 Niacin ,PP;B-3____________mg 0.357 Pantothenic acid,B-5_______mg 0.150 Vitamin B-6 ______________mg 0.082 Folate, total B-9__________mcg 73 Folate, food B-9__________mcg 73 Folate, DFE B-9__________mcg 73 Choline, total______________mg 8.4 Betaine __________________mg 0.1 Vitamin A, RAE __________mcg 166 Carotene, beta ___________mcg 1987 Lutein + zeaxanthin _______mcg 1223 Vitamin E (alpha-tocopherol)_mg 0.18 Tocopherol,gamma_________mg 0.27 Vitamin K _______________mcg 102.3 protein 41 , protein 39 phospho 1 , canxi 1 Rau diếp, xà lách cos hay, nguyên = Lettuce, cos or romaine, raw = 100g Nước_____________________g 94.61 Energy, năng lượng_______kcal 17 Protein____________________g 1.23 Total lipid (fat ) _____________g 0.30--0mega 3/6 ( 114 / 47 mg (100g ) Carbohydrate,by difference____g 3.29 Fiber, Chất xơ _____________g 2.1 Sugars, total ( đường ,tổng )__g 1.19 Calcium, Ca______________mg 33 Iron, Fe__________________mg 0.97 Magnesium,Mg ___________mg 14 Phosphorus, P____________mg 30 Potassium, K_____________mg 247 Sodium, Na ______________mg 8 Zinc , Zn_________________mg 0.23 Copper ,Cu_______________mg 0.048 Manganese,Mn ___________mg 0.155 Selenium _______________mcg 0.4 Vitamin C________________mg 4.0 Thiamin ,B-1 _____________mg 0.072 Riboflavin, B-2 ____________mg 0.067 Niacin ,PP;B-3____________mg 0.313 Pantothenic acid,B-5_______mg 0.142 Vitamin B-6 ______________mg 0.074 Folate, total B-9__________mcg 136 Folate, food B-9__________mcg 136 Folate, DFE B-9__________mcg 136 Choline, total______________mg 9.9 Betaine __________________mg 0.1 Vitamin A, RAE __________mcg 436 Carotene, beta ___________mcg 5226 Lutein + zeaxanthin _______mcg 2312 Vitamin E (alpha-tocopherol)_mg 0.13 Tocopherol,gamma_________mg 0.36 Tocopherol, delta __________mg 0.01 Vitamin K _______________mcg 101.5 protein 41 , protein 38 phospho 1, canxi 1 Rau diếp, xanh lá, nguyên liệu = Lettuce, green leaf, raw = 100g Nước_____________________g 94.98 Energy, năng lượng_______kcal 15 Protein____________________g 1.36 Total lipid (fat ) _____________g 0.15--0mega 3/6 ( 56 / 22 mg (100g ) Carbohydrate,by difference____g 2.87 Fiber, Chất xơ _____________g 1.3 Sugars, total ( đường ,tổng )__g 0.78 Calcium, Ca______________mg 36 Iron, Fe__________________mg 0.86 Magnesium,Mg ___________mg 13 Phosphorus, P____________mg 29 Potassium, K_____________mg 194 Sodium, Na ______________mg 28 Zinc , Zn_________________mg 0.18 Copper ,Cu_______________mg 0.029 Manganese,Mn ___________mg 0.250 Selenium _______________mcg 0.6 Vitamin C________________mg 9.2 Thiamin ,B-1 _____________mg 0.070 Riboflavin, B-2 ____________mg 0.080 Niacin ,PP;B-3____________mg 0.375 Pantothenic acid,B-5_______mg 0.134 Vitamin B-6 ______________mg 0.090 Folate, total B-9__________mcg 38 Folate, food B-9__________mcg 38 Folate, DFE B-9__________mcg 38 Choline, total______________mg 13.6 Betaine __________________mg 0.2 Vitamin A, RAE __________mcg 370 Carotene, beta ___________mcg 4443 Lutein + zeaxanthin _______mcg 1730 Vitamin E (alpha-tocopherol)_mg 0.22 Tocopherol,gamma_________mg 0.41 Vitamin K _______________mcg 126.3 Phytosterols ______________mg 38 protein 47 ,protein 38 phospho 1 , canxi 1 Rau diếp, đỏ lá, nguyên liệu = Lettuce, red leaf, raw = 100g Nước_____________________g 95.64 Energy, năng lượng_______kcal 16 Protein____________________g 1.33 Total lipid (fat ) _____________g 0.22 Carbohydrate,by difference____g 2.26 Fiber, Chất xơ _____________g 0.9 Sugars, total ( đường ,tổng )__g 0.48 Calcium, Ca______________mg 33 Iron, Fe__________________mg 1.20 Magnesium,Mg ___________mg 12 Phosphorus, P____________mg 28 Potassium, K_____________mg 187 Sodium, Na ______________mg 25 Zinc , Zn_________________mg 0.20 Copper ,Cu_______________mg 0.028 Manganese,Mn ___________mg 0.203 Selenium _______________mcg 1.5 Vitamin C________________mg 3.7 Thiamin ,B-1 _____________mg 0.064 Riboflavin, B-2 ____________mg 0.077 Niacin ,PP;B-3____________mg 0.321 Pantothenic acid,B-5_______mg 0.144 Vitamin B-6 ______________mg 0.100 Folate, total B-9__________mcg 36 Folate, food B-9__________mcg 36 Folate, DFE B-9__________mcg 36 Choline, total______________mg 11.8 Betaine __________________mg 0.2 Vitamin A, RAE __________mcg 375 Carotene, beta ___________mcg 4495 Lutein + zeaxanthin _______mcg 1724 Vitamin E (alpha-tocopherol)_mg 0.15 Tocopherol,gamma_________mg 0.24 Vitamin K _______________mcg 140.3 protein 48 ,protein 41 phospho 1 , canxi 1 ----------------------------------------------- Broadbeans, chưa trưởng thành hạt giống, nguyên = Broadbeans, immature seeds, raw = 100g Nước_____________________g 81.00 Energy, năng lượng_______kcal 72 Protein____________________g 5.60 Total lipid (fat )______________g 0.60--0mega 3/6 ( 206 / 131 mg (109g ) Carbohydrate, by difference____g 1.70 Fiber, Chất xơ______________g 4.2 Calcium, Ca______________mg 22 Iron, Fe__________________mg 1.90 Magnesium,Mg____________mg 38 Phosphorus, P____________mg 95 Potassium, K_____________mg 250 Sodium, Na_______________mg 50 Zinc , Zn_________________mg 0.58 Copper ,Cu_______________mg 0.074 Manganese,Mn____________mg 0.320 Selenium________________mcg 1.2 Vitamin C________________mg 33.0 Thiamin ,B-1______________mg 0.170 Riboflavin, B-2_____________mg 0.110 Niacin ,PP;B-3____________mg 1.500 Pantothenic acid,B-5_______mg 0.086 Vitamin B-6_______________mg 0.038 Folate, total B-9__________mcg 96 Folate, food B-9__________mcg 96 Folate, DFE B-9__________mcg 96 Vitamin A, RAE___________mcg 18 Vitamin A, IU_______________IU 350 protein 59 ,protein 255 phospho 1 , canxi 1 Đậu Hà Lan, ăn-có vỏ, nguyên = Peas, edible-podded, raw = 100g Nước_____________________g 88.89 Energy, năng lượng_______kcal 42 Protein____________________g 2.80 Total lipid (fat ) _____________g 0.20--0mega 3/6 ( 13 / 75 mg ( 100g ) Carbohydrate,by difference____g 7.55 Fiber, Chất xơ _____________g 2.6 Sugars, total ( đường ,tổng )__g 4.00 Calcium, Ca______________mg 43 Iron, Fe__________________mg 2.08 Magnesium,Mg ___________mg 24 Phosphorus, P____________mg 53 Potassium, K_____________mg 200 Sodium, Na ______________mg 4 Zinc , Zn_________________mg 0.27 Copper ,Cu_______________mg 0.079 Manganese,Mn ___________mg 0.244 Selenium _______________mcg 0.7 Vitamin C________________mg 60.0 Thiamin ,B-1 _____________mg 0.150 Riboflavin, B-2 ____________mg 0.080 Niacin ,PP;B-3____________mg 0.600 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6 ______________mg 0.160 Folate, total B-9__________mcg 42 Folate, food B-9__________mcg 42 Folate, DFE B-9__________mcg 42 Choline, total______________mg 17.4 Vitamin A, RAE __________mcg 54 Carotene, beta ___________mcg 630 Carotene, alpha __________mcg 44 Lutein + zeaxanthin _______mcg 740 Vitamin E (alpha-tocopherol)_mg 0.39 Vitamin K _______________mcg 25.0 protein 53 ,protein 66 phospho 1 , canxi 1 Lima đậu, hạt chưa trưởng thành, nguyên = Lima beans, immature seeds, raw = 100g Nước_____________________g 70.24 Energy, năng lượng_______kcal 113 Protein____________________g 6.84 Total lipid (fat ) _____________g 0.86--0mega 3/6 ( 136 / 283 mg (100g ) Fiber, Chất xơ _____________g 4.9 Carbohydrate,by difference____g 20.17 Sugars, total ( đường ,tổng )__g 1.48 Calcium, Ca______________mg 34 Iron, Fe__________________mg 3.14 Magnesium,Mg ___________mg 58 Phosphorus, P____________mg 136 Potassium, K_____________mg 467 Sodium, Na ______________mg 8 Zinc , Zn_________________mg 0.78 Copper ,Cu_______________mg 0.318 Manganese,Mn ___________mg 1.215 Selenium _______________mcg 1.8 Vitamin C________________mg 23.4 Thiamin ,B-1 _____________mg 0.217 Riboflavin, B-2 ____________mg 0.103 Niacin ,PP;B-3____________mg 1.474 Pantothenic acid,B-5_______mg 0.247 Vitamin B-6 ______________mg 0.204 Folate, total (B-9)_________mcg 34 Folate, food B-9__________mcg 34 Folate, DFE B-9__________mcg 34 Choline, total______________mg 40.0 Vitamin A, RAE __________mcg 10 Carotene, beta ___________mcg 126 Vitamin E (alpha-tocopherol)_mg 0.32 Vitamin K _______________mcg 5.6 protein 51 , protein 202 phospho 1 , canxi 1 Đậu, snap, vàng, nguyên = Beans, snap, yellow, raw = 100g Nước_____________________g 90.27 Energy, năng lượng_______kcal 31 Protein____________________g 1.82 Total lipid (fat ) _____________g 0.12--0mega 3/6 ( 36 / 23 mg (100g ) Carbohydrate,by difference____g 7.13 Fiber, Chất xơ _____________g 3.4 Calcium, Ca______________mg 37 Iron, Fe__________________mg 1.4 Magnesium,Mg ___________mg 25 Phosphorus, P____________mg 38 Potassium, K_____________mg 209 Sodium, Na ______________mg 6 Zinc , Zn_________________mg 0.24 Copper ,Cu_______________mg 0.069 Manganese,Mn ___________mg 0.214 Selenium _______________mcg 0.6 Vitamin C________________mg 16.3 Thiamin ,B-1 _____________mg 0.084 Riboflavin, B-2 ____________mg 0.105 Niacin ,PP;B-3____________mg 0.752 Pantothenic acid,B-5_______mg 0.094 Vitamin B-6 ______________mg 0.074 Folate, total B-9__________mcg 37 Folate, food B-9__________mcg 37 Folate, DFE B-9__________mcg 37 Vitamin A, RAE _________mcg 5 protein 48 , protein 50 phospho 1 , canxi 1 -------------------------------------------------------------------------------- Hạt cỏ ba lá, mọc, nguyên = Alfalfa seeds, sprouted, raw = 100g Nước_____________________g 92.82 Energy, năng lượng_______kcal 23 Protein____________________g 3.99 Total lipid (fat )______________g 0.69--0mega 3/6 ( 175 / 234 mg (100g ) Carbohydrate,by difference____g 2.10 Fiber, Chất xơ______________g 1.9 Sugars, total ( đường ,tổng )__g 0.18 Calcium, Ca______________mg 32 Iron, Fe__________________mg 0.96 Magnesium,Mg____________mg 27 Phosphorus, P____________mg 70 Potassium, K_____________mg 79 Sodium, Na_______________mg 6 Zinc , Zn_________________mg 0.92 Copper ,Cu_______________mg 0.157 Manganese,Mn____________mg 0.188 Selenium________________mcg 0.6 Vitamin C________________mg 8.2 Thiamin ,B-1______________mg 0.076 Riboflavin, B-2_____________mg 0.126 Niacin ,PP;B-3____________mg 0.481 Pantothenic acid,B-5_______mg 0.563 Vitamin B-6_______________mg 0.034 Folate, total B-9__________mcg 36 Folate, food B-9__________mcg 36 Folate, DFE B-9__________mcg 36 Choline, total______________mg 14.4 Betaine___________________mg 0.4 Vitamin A, RAE___________mcg 8 Carotene, beta____________mcg 87 Carotene, alpha___________mcg 6 Cryptoxanthin, beta________mcg 6 Vitamin A, IU_______________IU 156 Vitamin E (alpha-tocopherol)__mg 0.02 Vitamin K _______________mcg 30.5 protein 57, protein 125 phospho 1, canxi 1 Đậu, thận, hạt trưởng thành, nảy mầm, nguyên = Beans, kidney, mature seeds, sprouted, raw = 100g Nước_____________________g 90.70 Energy, năng lượng_______kcal 29 Protein____________________g 4.20 Total lipid (fat )______________g 0.50--0mega 3/6 ( 169 / 107 mg (100g ) Carbohydrate,by difference____g 4.10 Calcium, Ca______________mg 17 Iron, Fe__________________mg 0.81 Magnesium,Mg____________mg 21 Phosphorus, P____________mg 37 Potassium, K_____________mg 187 Sodium, Na_______________mg 6 Zinc , Zn_________________mg 0.40 Copper ,Cu_______________mg 0.159 Manganese,Mn____________mg 0.182 Selenium________________mcg 0.6 Vitamin C________________mg 38.7 Thiamin ,B-1______________mg 0.370 Riboflavin, B-2_____________mg 0.250 Niacin ,PP;B-3____________mg 2.920 Pantothenic acid,B-5_______mg 0.368 Vitamin B-6_______________mg 0.085 Folate, total B-9__________mcg 59 Folate, food B-9__________mcg 59 Folate, DFE B-9__________mcg 59 Vitamin A, IU_______________IU 2 protein 114, protein 248 phospho 1 , canxi 1 Đậu, hải quân, hạt trưởng thành, nảy mầm, nguyên = Beans, navy, mature seeds, sprouted, raw = 100g Nước_____________________g 79.15 Energy, năng lượng_______kcal 67 Protein____________________g 6.15 Total lipid (fat ) _____________g 0.70--0mega 3/6 ( 260 / 147 mg (100g ) Carbohydrate,by difference____g 13.05 Calcium, Ca______________mg 15 Iron, Fe__________________mg 1.93 Magnesium,Mg ___________mg 101 Phosphorus, P____________mg 100 Potassium, K_____________mg 307 Sodium, Na ______________mg 13 Zinc , Zn_________________mg 0.89 Copper ,Cu_______________mg 0.356 Manganese,Mn ___________mg 0.408 Selenium _______________mcg 0.6 Vitamin C________________mg 18.8 Thiamin ,B-1 _____________mg 0.390 Riboflavin, B-2 ____________mg 0.215 Niacin ,PP;B-3____________mg 1.220 Pantothenic acid,B-5_______mg 0.825 Vitamin B-6 ______________mg 0.191 Folate, total B-9__________mcg 132 Folate, food B-9__________mcg 132 Folate, DFE B-9__________mcg 132 protein 62 , protein 410 phospho 1 , canxi 1 Đậu, pinto, hạt trưởng thành, nảy mầm, nguyên = Beans, pinto, mature seeds, sprouted, raw = 100g Nước_____________________g 81.30 Energy, năng lượng_______kcal 62 Protein____________________g 5.25 Total lipid (fat )______________g 0.90--0mega 3/6 ( 334 / 189 mg (100g ) Carbohydrate, by difference____g 11.60 Calcium, Ca______________mg 43 Iron, Fe__________________mg 1.97 Magnesium,Mg____________mg 53 Phosphorus, P____________mg 94 Potassium, K_____________mg 307 Sodium, Na_______________mg 153 Zinc , Zn_________________mg 0.50 Copper ,Cu_______________mg 0.320 Manganese,Mn____________mg 0.366 Selenium________________mcg 0.6 Vitamin C________________mg 21.7 Thiamin ,B-1______________mg 0,.230 Riboflavin, B-2_____________mg 0.175 Niacin ,PP;B-3____________mg 2.280 Pantothenic acid,B-5_______mg 0.740 Vitamin B-6_______________mg 0.171 Folate, total B-9__________mcg 118 Folate, food B-9__________mcg 118 Folate, DFE B-9__________mcg 118 Vitamin A, IU_______________IU 2 protein 56 ,protein 123 phospho 1 , canxi 1 Đậu lăng, nảy chồi, nguyên = Lentils, sprouted, raw = 100g Nước_____________________g 67.34 Energy, năng lượng_______kcal 106 Protein____________________g 8.96 Total lipid (fat ) _____________g 0.55--0mega 3/6 ( 38 / 181 mg (100g ) Carbohydrate,by difference____g 22.14 Calcium, Ca______________mg 25 Iron, Fe__________________mg 3.21 Magnesium,Mg ___________mg 37 Phosphorus, P____________mg 173 Potassium, K_____________mg 322 Sodium, Na ______________mg 11 Zinc , Zn_________________mg 1.51 Copper ,Cu_______________mg 0.352 Manganese,Mn ___________mg 0.506 Selenium _______________mcg 0.6 Vitamin C________________mg 16.5 Thiamin ,B-1 _____________mg 0.228 Riboflavin, B-2 ____________mg 0.128 Niacin ,PP;B-3____________mg 1.128 Pantothenic acid,B-5_______mg 0.578 Vitamin B-6 ______________mg 0.190 Folate, total (B-9)_________mcg 100 Folate, food B-9__________mcg 100 Folate, DFE B-9__________mcg 100 Vitamin A, RAE __________mcg 2 protein 52 , protein 359 phospho 1 , canxi 1 Mung đậu, hạt trưởng thành, nảy mầm, nguyên = Mung beans, mature seeds, sprouted, raw = 100g Nước_____________________g 90.40 Energy, năng lượng_______kcal 30 Protein____________________g 3.04 Total lipid (fat )______________g 0.18--0mega 3/6 ( 16 / 42 mg (100g ) Carbohydrate,by difference____g 5.94 Fiber, Chất xơ______________g 1.8 Sugars, total ( đường ,tổng )__g 4.13 Calcium, Ca______________mg 13 Iron, Fe__________________mg 0.91 Magnesium,Mg____________mg 21 Phosphorus, P____________mg 54 Potassium, K_____________mg 149 Sodium, Na_______________mg 6 Zinc , Zn_________________mg 0.41 Copper ,Cu_______________mg 0.164 Manganese,Mn____________mg 0.188 Selenium________________mcg 0.6 Vitamin C________________mg 13.2 Thiamin ,B-1______________mg 0.084 Riboflavin, B-2_____________mg 0.124 Niacin ,PP;B-3____________mg 0.749 Pantothenic acid,B-5_______mg 0.380 Vitamin B-6_______________mg 0.088 Folate, total B-9__________mcg 61 Folate, food B-9__________mcg 61 Folate, DFE B-9__________mcg 61 Choline, total______________mg 14.4 Vitamin A, RAE___________mcg 1 Carotene, beta____________mcg 6 Carotene, alpha___________mcg 6 Cryptoxanthin, beta________mcg 6 Vitamin A, IU_______________IU 21 Vitamin E (alpha-tocopherol)__mg 0.10 Vitamin K _______________mcg 33.0 Phytosterols______________mg 15 protein 57, protein 234 phospho 1 , canxi 1 Đậu Hà Lan, hạt trưởng thành, nảy mầm, nguyên = Peas, mature seeds, sprouted, raw = 100g Nước_____________________g 62.27 Energy, năng lượng_______kcal 124 Protein____________________g 8.80 Total lipid (fat )______________g 0.68--0mega 3/6 ( 61 / 265 mg (100g ) Carbohydrate,by difference____g 27.11 Calcium, Ca______________mg 36 Iron, Fe__________________mg 2.26 Magnesium,Mg____________mg 56 Phosphorus, P____________mg 165 Potassium, K_____________mg 381 Sodium, Na_______________mg 20 Zinc , Zn_________________mg 1.05 Copper ,Cu_______________mg 0.272 Manganese,Mn____________mg 0.438 Selenium________________mcg 0.6 Vitamin C________________mg 10.4 Thiamin ,B-1______________mg 0.225 Riboflavin, B-2_____________mg 0.155 Niacin ,PP;B-3____________mg 3.088 Pantothenic acid,B-5_______mg 1.029 Vitamin B-6_______________mg 0.265 Folate, total B-9__________mcg 144 Folate, food B-9__________mcg 144 Folate, DFE B-9__________mcg 144 Vitamin A, RAE___________mcg 166 protein 54, protein 245 phospho 1 , canxi 1 Hạt giống củ cải, mầm, nguyên = Radish seeds, sprouted, raw = 100g Nước_____________________g 90.07 Energy, năng lượng_______kcal 43 Protein____________________g 3,81 Total lipid (fat )______________g 2.53--0mega 3/6 ( 722 / 410 mg (100g ) Carbohydrate,by difference____g 3.60 Calcium, Ca______________mg 51 Iron, Fe__________________mg 0.86 Magnesium,Mg____________mg 44 Phosphorus, P____________mg 113 Potassium, K_____________mg 86 Sodium, Na_______________mg 6 Zinc , Zn_________________mg 0.56 Copper ,Cu_______________mg 0.120 Manganese,Mn____________mg 0.260 Selenium________________mcg 0.6 Vitamin C________________mg 28.9 Thiamin ,B-1______________mg 0.102 Riboflavin, B-2_____________mg 0.103 Niacin ,PP;B-3____________mg 2.853 Pantothenic acid,B-5_______mg 0.733 Vitamin B-6_______________mg 0.285 Folate, total B-9__________mcg 95 Folate, food B-9__________mcg 95 Folate, DFE B-9__________mcg 95 Vitamin A, RAE___________mcg 20 Vitamin A, IU_______________IU 391 protein 34, protein 75 phospho 1 , canxi 1 Đậu nành, hạt trưởng thành, nảy mầm, nguyên = Soybeans, mature seeds, sprouted, raw 100g Nước_____________________g 69.00 Energy, năng lượng_______kcal 122 Protein____________________g 13.09 Total lipid (fat ) _____________g 6.70--0mega 3/6 ( 445 / 3338 mg (100g ) Carbohydrate,by difference____g 9.57 Fiber, Chất xơ _____________g 1.1 Calcium, Ca______________mg 67 Iron, Fe__________________mg 2,10 Magnesium,Mg ___________mg 72 Phosphorus, P____________mg 164 Potassium, K_____________mg 484 Sodium, Na ______________mg 14 Zinc , Zn_________________mg 1.17 Copper ,Cu_______________mg 0.427 Manganese,Mn ___________mg 0.702 Selenium _______________mcg 0.6 Vitamin C________________mg 15.3 Thiamin ,B-1 _____________mg 0.340 Riboflavin, B-2 ____________mg 0.118 Niacin ,PP;B-3____________mg 1.148 Pantothenic acid,B-5_______mg 0.929 Vitamin B-6 ______________mg 0.176 Folate, total B-9__________mcg 172 Folate, food B-9__________mcg 172 Folate, DFE B-9__________mcg 172 Vitamin A, RAE__________mcg 1 protein 80 , protein 196 phospho 1 , canxi 1 Lúa mì, mầm = Wheat, sprouted = 100g Nước_____________________g 47.75 Energy, năng lượng_______kcal 198 Protein____________________g 7.49 Total lipid (fat ) _____________g 1.27--0mega 3/6 ( 26 / 531 mg (100g ) Carbohydrate,by difference____g 42.53 Fiber, Chất xơ _____________g 1.1 Calcium, Ca______________mg 28 Iron, Fe__________________mg 2.14 Magnesium,Mg ___________mg 82 Phosphorus, P____________mg 200 Potassium, K_____________mg 169 Sodium, Na ______________mg 16 Zinc , Zn_________________mg 1.65 Copper ,Cu_______________mg 0.261 Manganese,Mn ___________mg 1.858 Selenium _______________mcg 42.5 Vitamin C________________mg 2.6 Thiamin ,B-1 _____________mg 0.225 Riboflavin, B-2 ____________mg 0.155 Niacin ,PP;B-3____________mg 3.087 Pantothenic acid,B-5_______mg 0.947 Vitamin B-6 ______________mg 0.265 Folate, total B-9__________mcg 38 Folate, food B-9__________mcg 38 Folate, DFE B-9__________mcg 38 protein 37 ,protein 267 phospho 1, canxi 1 ------------------------------------------------------------------------- Thì là, bóng đèn, nguyên = Fennel, bulb, raw = 100g Nước_____________________g 90.21 Energy, năng lượng_______kcal 31 Protein____________________g 1,24 Total lipid (fat )_____________g 0.20 Carbohydrate, by difference___g 7.29 Fiber, Chất xơ_____________g 3.1 Calcium, Ca______________mg 49 Iron, Fe__________________mg 0.73 Magnesium,Mg___________mg 17 Phosphorus, P____________mg 50 Potassium, K_____________mg 414 Sodium, Na ______________mg 52 Zinc , Zn_________________mg 0.20 Copper ,Cu_______________mg 0.066 Manganese,Mn-___________mg 0.191 Selenium_______________mcg 0.7 Vitamin C________________mg 12.0 Thiamin ,B-1 _____________mg 0.010 Riboflavin, B-2 ____________mg 0.032 Niacin ,PP;B-3____________mg 0.640 Pantothenic acid,B-5_______mg 0.232 Vitamin B-6 ______________mg 0.047 Folate, total (B-9)_________mcg 27 Folate, food B-9__________mcg 27 Folate, DFE B-9__________mcg 27 Vitamin A, RAE__________mcg 7 Vitamin A,IU_______________IU 134 protein 24,8 , protein 25,4 phospho 1 , canxi 1 --------------------------------------------------------------- Măng tây, nguyên = Asparagus, raw = 100g Nước_____________________g 93.22 Energy, năng lượng_______kcal 20 Protein____________________g 2.20 Total lipid (fat ) _____________g 0.12--0mega 3/6 ( 10 / 40 mg (100g ) Carbohydrate,by difference____g 3.88 Fiber, Chất xơ _____________g 2.1 Sugars, total ( đường ,tổng )__g 1.88 Calcium, Ca______________mg 24 Iron, Fe__________________mg 2.14 Magnesium,Mg ___________mg 14 Phosphorus, P____________mg 52 Potassium, K_____________mg 202 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 0.54 Copper ,Cu_______________mg 0.189 Manganese,Mn ___________mg 0.158 Selenium _______________mcg 2.3 Vitamin C________________mg 5.6 Thiamin ,B-1 _____________mg 0.143 Riboflavin, B-2 ____________mg 0.141 Niacin ,PP;B-3____________mg 0.978 Pantothenic acid,B-5_______mg 0.274 Vitamin B-6 ______________mg 0.091 Folate, total B-9__________mcg 52 Folate, food B-9__________mcg 52 Folate, DFE B-9__________mcg 52 Choline, total _____________mg 16.0 Vitamin A, RAE _________mcg 38 Carotene, beta___________mcg 449 Carotene, alpha __________mcg 9 Lutein + zeaxanthin_______mcg 710 Vitamin E (alpha-tocopherol)_mg 1.13 Tocopherol,gamma_________mg 0.09 Vitamin K _______________mcg 41.6 Phytosterols ______________mg 24 protein 43 ,protein 92 phospho 1 , canxi Măng tre, nguyên = Bamboo shoots, raw = 100g Nước_____________________g 91.00 Energy, năng lượng_______kcal 27 Protein____________________g 2.60 Total lipid (fat )______________g 0.30--0mega 3/6 ( 20 / 114 mg (100g ) Carbohydrate,by difference____g 5.20 Fiber, Chất xơ______________g 2.2 Sugars, total ( đường ,tổng )__g 3.00 Calcium, Ca______________mg 13 Iron, Fe__________________mg 0.50 Magnesium,Mg____________mg 3 Phosphorus, P____________mg 59 Potassium, K_____________mg 533 Sodium, Na_______________mg 4 Zinc , Zn_________________mg 1.10 Copper ,Cu_______________mg 0.190 Manganese,Mn____________mg 0.262 Selenium________________mcg 0.8 Vitamin C________________mg 4.0 Thiamin ,B-1______________mg 0.150 Riboflavin, B-2_____________mg 0.070 Niacin ,PP;B-3____________mg 0.600 Pantothenic acid,B-5_______mg 0.161 Vitamin B-6_______________mg 0.240 Folate, total B-9__________mcg 7 Folate, food B-9__________mcg 7 Folate, DFE B-9__________mcg 7 Vitamin A, RAE___________mcg 1 Carotene, beta____________mcg 12 Vitamin A, IU_______________IU 20 Vitamin E (alpha-tocopherol)__mg 1 Phytosterols______________mg 19 protein 4.500, protein 20 phospho 1 , canxi 1 ----------------------------------------------------------- Cây củ hạ, (rau trai), nguyên = Salsify, (vegetable oyster), raw = 100g Nước_____________________g 77.00 Energy, năng lượng_______kcal 82 Protein____________________g 3.30 Total lipid (fat ) _____________g 0.20 Carbohydrate,by difference____g 18.60 Fiber, Chất xơ _____________g 3.3 Calcium, Ca______________mg 60 Iron, Fe__________________mg 0.70 Magnesium,Mg ___________mg 23 Phosphorus, P____________mg 75 Potassium, K_____________mg 380 Sodium, Na ______________mg 20 Zinc , Zn_________________mg 0.38 Copper ,Cu_______________mg 0.090 Manganese,Mn ___________mg 0.268 Selenium _______________mcg 0.8 Vitamin C________________mg 8.0 Thiamin ,B-1 _____________mg 0.080 Riboflavin, B-2 ____________mg 0.220 Niacin ,PP;B-3____________mg 0.500 Pantothenic acid,B-5_______mg 0.371 Vitamin B-6 ______________mg 0.277 Folate, total (B-9)_________mcg 26 Folate, food B-9__________mcg 26 Folate, DFE B-9__________mcg 26 protein 44, protein 55 phospho 1 , canxi 1 -------------------------------------------------------- Mouse các loại hạt, rễ (Alaska bản địa) = Mouse nuts, roots (Alaska Native) = 100g Nước_____________________g 77.20 Energy, năng lượng_______kcal 81 Protein____________________g 3.90 Total lipid (fat )______________g 0.10 Carbohydrate,by difference____g 16.10 Calcium, Ca______________mg 22 Phosphorus, P____________mg 175 Vitamin C________________mg 16.0 Thiamin ,B-1______________mg 0.010 Riboflavin, B-2_____________mg 0.040 Niacin ,PP;B-3____________mg 0.100 protein 23 , protein 178 phospho 1 ,canxi 1 Mashu rễ, nguyên (Alaska bản địa) = Mashu roots, raw (Alaska Native) = 100g Nước_____________________g 67.80 Energy, năng lượng_______kcal 135 Protein____________________g 5.80 Total lipid (fat )______________g 2.40 Carbohydrate,by difference____g 22.60 Phosphorus, P____________mg 67 Vitamin C________________mg 11.0 Thiamin ,B-1______________mg 0.100 Riboflavin, B-2_____________mg 0.070 Niacin ,PP;B-3____________mg 1.300 Vitamin A, IU_______________IU 16 protein 87 phospho 1 --------------------------------------------------------- Cà tím, nguyên = Eggplant, raw = 100g Nước_____________________g 92.41 Energy, năng lượng_______kcal 24 Protein____________________g 1.01 Total lipid (fat )______________g 0.19--0mega 3/6 ( 13 / 63 mg (100g ) Carbohydrate,by difference____g 5.70 Fiber, Chất xơ______________g 3.4 Sugars, total ( đường ,tổng )__g 2.35 Calcium, Ca______________mg 9 Iron, Fe__________________mg 0.24 Magnesium,Mg____________mg 14 Phosphorus, P____________mg 25 Potassium, K_____________mg 230 Sodium, Na_______________mg 2 Zinc , Zn_________________mg 0.16 Copper ,Cu_______________mg 0.082 Manganese,Mn____________mg 0.250 Selenium________________mcg 0.3 Vitamin C________________mg 2.2 Thiamin ,B-1______________mg 0.039 Riboflavin, B-2_____________mg 0.037 Niacin ,PP;B-3____________mg 0.649 Pantothenic acid,B-5_______mg 0.281 Vitamin B-6_______________mg 0.084 Folate, total B-9__________mcg 22 Folate, food B-9__________mcg 22 Folate, DFE B-9__________mcg 22 Choline, total______________mg 6.9 Vitamin A, RAE___________mcg 1 Carotene, beta____________mcg 16 Vitamin A, IU_______________IU 27 Vitamin E (alpha-tocopherol)__mg 0.30 Vitamin K _______________mcg 3.5 Phytosterols______________mg 7 protein 40.4, protein 113 phospho 1 , canxi 1 Tính vị, tác dụng: Cà có vị ngọt, tính lạnh, không độc; có tác dụng chữa nóng lạnh, ngũ tạng hao tổn, tán huyết ứ, tiêu sưng và cầm máu. Nó còn làm nhuận tràng, lợi tiểu kích thích gan và tuỵ, làm dịu. Ở Ấn Độ, người ta xem lá Cà là có tác dụng gây mê và hạt có tính kích thích. --------------------------------------------------------------- Cà chua, màu đỏ, chín, nguyên, quanh năm trung bình = Tomatoes, red, ripe, raw, year round average = 100g Nước_____________________g 94.52 Energy, năng lượng_______kcal 18 Protein____________________g 0.88 Total lipid (fat ) _____________g 0.20--0mega 3/6 ( 3 / 80 mg (100g ) Carbohydrate,by difference____g 3.89 Fiber, Chất xơ _____________g 1.2 Sugars, total ( dường ,tổng )__g 2.63 Calcium, Ca______________mg 10 Iron, Fe__________________mg 0.27 Magnesium,Mg ___________mg 11 Phosphorus, P____________mg 24 Potassium, K_____________mg 237 Sodium, Na ______________mg 5 Zinc , Zn_________________mg 0.17 Copper ,Cu_______________mg 0.059 Manganese,Mn ___________mg 0.114 Fluoride, F ______________mcg 2.3 Vitamin C________________mg 13.7 Thiamin ,B-1 _____________mg 0.037 Riboflavin, B-2 ____________mg 0.019 Niacin ,PP;B-3____________mg 0.594 Pantothenic acid,B-5_______mg 0.089 Vitamin B-6 ______________mg 0.080 Folate, total (B-9)_________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Choline, total______________mg 6.7 Betaine __________________mg 0.1 Vitamin A, RAE __________mcg 42 Carotene, beta ___________mcg 449 Carotene, alpha __________mcg 101 Lycopene _______________mcg 2573 Lutein + zeaxanthin _______mcg 123 Vitamin E (alpha-tocopherol)_mg 0.54 Tocopherol, beta___________mg 0.01 Tocopherol,gamma_________mg 0.12 Vitamin K _______________mcg 7.9 Phytosterols ______________mg 7 protein 37 ,protein 88 phospho 1 , canxi 1 -------------------------------------------------------- Bí, mùa hè, zucchini, bao gồm da, nguyên = Squash, summer, zucchini, includes skin, raw 100g Nước_____________________g 94.79 Energy, năng lượng_______kcal 17 Protein____________________g 1.21 Total lipid (fat ) _____________g 0.32--0mega 3/6 ( 61/ 30 mg (100g ) Carbohydrate,by difference____g 3.11 Fiber, Chất xơ _____________g 1.0 Sugars, total ( đường ,tổng )__g 2.50 Calcium, Ca______________mg 16 Iron, Fe__________________mg 0.37 Magnesium,Mg ___________mg 18 Phosphorus, P____________mg 38 Potassium, K_____________mg 261 Sodium, Na ______________mg 8 Zinc , Zn_________________mg 0.32 Copper ,Cu_______________mg 0.053 Manganese,Mn ___________mg 0.177 Selenium _______________mcg 0.2 Vitamin C________________mg 17.9 Thiamin ,B-1 _____________mg 0.045 Riboflavin, B-2 ____________mg 0.094 Niacin ,PP;B-3____________mg 0.451 Pantothenic acid,B-5_______mg 0.204 Vitamin B-6 ______________mg 0.163 Folate, total B-9__________mcg 24 Folate, food B-9__________mcg 24 Folate, DFE B-9__________mcg 24 Choline, total______________mg 9.5 Vitamin A, RAE __________mcg 10 Carotene, beta ___________mcg 120 Lutein + zeaxanthin _______mcg 2125 Vitamin E (alpha-tocopherol)_mg 0.12 Vitamin K _______________mcg 4.3 protein 32, protein 76 phospho 1 , canxi 1 Bí, zucchini, baby, nguyên = Squash, zucchini, baby, raw = 100g Nước_____________________g 92.73 Energy, năng lượng_______kcal 21 Protein____________________g 2.71 Total lipid (fat ) _____________g 0.40--0mega 3/6 ( 106 / 63 mg (100g ) Carbohydrate,by difference____g 3.11 Fiber, Chất xơ _____________g 1.1 Calcium, Ca______________mg 21 Iron, Fe__________________mg 0.79 Magnesium,Mg ___________mg 33 Phosphorus, P____________mg 93 Potassium, K_____________mg 459 Sodium, Na ______________mg 3 Zinc , Zn_________________mg 0.83 Copper ,Cu_______________mg 0.097 Manganese,Mn ___________mg 0.196 Selenium _______________mcg 0.3 Vitamin C________________mg 34.1 Thiamin ,B-1 _____________mg 0.042 Riboflavin, B-2 ____________mg 0.036 Niacin ,PP;B-3____________mg 0.705 Pantothenic acid,B-5_______mg 0.367 Vitamin B-6 ______________mg 0.142 Folate, total B-9__________mcg 20 Folate, food B-9__________mcg 20 Folate, DFE B-9__________mcg 20 Vitamin A, RAE __________mcg 25 protein 30 ,protein 130 phospho 1 ,canxi 1 ---------------------------------------------------------------------- Cần củ, nguyên = Celeriac, raw = 100g Nước_____________________g 88.00 Energy, năng lượng_______kcal 42 Protein____________________g 1.50 Total lipid (fat ) _____________g 0.30--0mega 3/6 ( 0/ 148 mg (100g) Carbohydrate,by difference____g 9.20 Fiber, Chất xơ _____________g 1.8 Sugars, total ( đường ,tổng )__g 1.60 Calcium, Ca______________mg 43 Iron, Fe__________________mg 0.70 Magnesium,Mg ___________mg 20 Phosphorus, P____________mg 115 Potassium, K_____________mg 300 Sodium, Na ______________mg 100 Zinc , Zn_________________mg 0.33 Copper ,Cu_______________mg 0.070 Manganese,Mn ___________mg 0.158 Selenium _______________mcg 0.7 Vitamin C________________mg 8.0 Thiamin ,B-1 _____________mg 0.050 Riboflavin, B-2 ____________mg 0.060 Niacin ,PP;B-3____________mg 0.700 Pantothenic acid,B-5_______mg 0.352 Vitamin B-6 ______________mg 0.165 Folate, total B-9__________mcg 8 Folate, food B-9__________mcg 8 Folate, DFE B-9__________mcg 8 Choline, total______________mg 9.0 Vitamin E (alpha-tocopherol)_mg 0.36 Vitamin K _______________mcg 41.0 protein 14, protein 35 phospho 1 , canxi 1 |
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Feb 25 2011, 07:21 PM
Bài viết
#7
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Advanced Member Nhóm: Members Bài viết: 405 Gia nhập vào: 29-July 09 Thành viên thứ.: 4,110 |
Nấm, màu trắng, nguyên = Mushrooms, white, raw = 100g
Nước_____________________g 92.45 Energy, năng lượng_______kcal 22 Protein____________________g 3.09 Total lipid (fat ) _____________g 0.34--0mega 3/6 ( 0/ 160 mg (100g ) Carbohydrate,by difference____g 3.26 Fiber, Chất xơ _____________g 1.0 Sugars, total ( đường ,tổng )__g 1.98 Calcium, Ca______________mg 3 Iron, Fe__________________mg 0.50 Magnesium,Mg ___________mg 9 Phosphorus, P____________mg 86 Potassium, K_____________mg 318 Sodium, Na ______________mg 5 Zinc , Zn_________________mg 0.52 Copper ,Cu_______________mg 0.318 Manganese,Mn ___________mg 0.047 Selenium _______________mcg 9.3 Vitamin C________________mg 2.1 Thiamin ,B-1 _____________mg 0.081 Riboflavin, B-2 ____________mg 0.402 Niacin ,PP;B-3____________mg 3.607 Pantothenic acid,B-5_______mg 1.497 Vitamin B-6 ______________mg 0.104 Folate, total B-9__________mcg 17 Folate, food B-9__________mcg 17 Folate, DFE B-9__________mcg 17 Choline, total _____________mg 17.3 Betaine__________________mg 9.3 Vitamin B-12 ____________mcg 0.04 Vitamin E (alpha-tocopherol)_mg 0.01 Tocopherol, beta___________mg 0.01 Tocopherol,gamma_________mg 0.01 Tocopherol, delta __________mg 0.01 Vitamin D (D2 + D3)_______mcg 0.2 Vitamin D _________________IU 7 Campesterol______________mg 2 protein 36 ,protein 1030 phospho 1 , canxi 1 Nấm shiitake, nguyên = Mushrooms, shiitake, raw = 100g Nước_____________________g 98.74 Energy, năng lượng_______kcal 34 Protein____________________g 2.24 Total lipid (fat ) _____________g 0.49 Carbohydrate,by difference____g 6.79 Fiber, Chất xơ _____________g 2.5 Sugars, total ( đường ,tổng )__g 2.38 Calcium, Ca______________mg 2 Iron, Fe__________________mg 0.41 Magnesium,Mg ___________mg 20 Phosphorus, P____________mg 112 Potassium, K_____________mg 304 Sodium, Na ______________mg 9 Zinc , Zn_________________mg 1.03 Copper ,Cu_______________mg 0.142 Manganese,Mn ___________mg 0.230 Selenium _______________mcg 5.7 Vitamin C________________mg 0.015 Thiamin ,B-1 _____________mg 0.217 Riboflavin, B-2 ____________mg 3.877 Niacin ,PP;B-3____________mg 1.500 Pantothenic acid,B-5_______mg 0.293 Vitamin B-6 ______________mg 0.293 Folate, total B-9__________mcg 13 Folate, food B-9__________mcg 13 Vitamin D (D2 + D3) ______mcg 0.4 Vitamin D2 (ergocalciferol)_mcg 0.4 Vitamin D_________________IU 18 Campesterol _____________mg 2 protein 20 ,protein 1120 phospho 1 , canxi 1 Tính vị, tác dụng: Nấm hương có vị ngọt, tính bình, không độc; có tác dụng làm tăng khí lực, không đói, cầm máu; còn có tác dụng lý khí hoá đàm, ích vị, trợ thực, kháng nham, giảm cholesterol, hạ huyết áp. Nấm shiitake, sấy khô = Mushrooms, shiitake, dried = 100g Nước_____________________g 9.50 Energy, năng lượng_______kcal 296 Protein____________________g 9.58 Total lipid (fat ) _____________g 0.99--0mega 3/6 ( 13 / 138 mg (100g ) Carbohydrate,by difference____g 75.37 Fiber, Chất xơ _____________g 11,5 Sugars, total ( đường ,tổng )__g 2,21 Calcium, Ca______________mg 11 Iron, Fe__________________mg 1.72 Magnesium,Mg ___________mg 132 Phosphorus, P____________mg 294 Potassium, K_____________mg 1534 Sodium, Na ______________mg 13 Zinc , Zn_________________mg 7.66 Copper ,Cu_______________mg 5.165 Manganese,Mn ___________mg 1.176 Selenium _______________mcg 46.1 Vitamin C________________mg 3.5 Thiamin ,B-1 _____________mg 0.300 Riboflavin, B-2 ____________mg 1.270 Niacin ,PP;B-3____________mg 14.100 Pantothenic acid,B-5_______mg 21.897 Vitamin B-6 ______________mg 0.965 Folate, total B-9__________mcg 163 Folate, food B-9__________mcg 163 Folate, DFE B-9__________mcg 163 Choline, total _____________mg 201.7 Vitamin D (D2 + D3) ______mcg 3.9 Vitamin D2 (ergocalciferol)_mcg 3.9 Vitamin D_________________IU 154 Campesterol _____________mg 20 protein 33 , protein 871 phospho 1 , canxi 1 Nấm, sò, nguyên = Mushrooms, oyster, raw = 100g Nước_____________________g 98.18 Energy, năng lượng_______kcal 33 Protein____________________g 3.31 Total lipid (fat ) _____________g 0.41--0mega 3/6 ( 0/ 123 mg (100g ) Carbohydrate,by difference____g 6.09 Fiber, Chất xơ _____________g 2.3 Sugars, total ( đường ,tổng )__g 1.11 Calcium, Ca______________mg 3 Iron, Fe__________________mg 1.33 Magnesium,Mg ___________mg 18 Phosphorus, P____________mg 120 Potassium, K_____________mg 420 Sodium, Na ______________mg 18 Zinc , Zn_________________mg 0.77 Copper ,Cu_______________mg 0.244 Manganese,Mn ___________mg 0.113 Selenium _______________mcg 2.6 Thiamin ,B-1 _____________mg 0.125 Riboflavin, B-2 ____________mg 0.349 Niacin ,PP;B-3____________mg 4.956 Pantothenic acid,B-5_______mg 1.294 Vitamin B-6 ______________mg 0.110 Folate, total B-9__________mcg 38 Folate, food B-9__________mcg 38 Folate, DFE B-9__________mcg 38 Choline, total _____________mg 48.7 Betaine__________________mg 12.1 Vitamin A, RAE__________mcg 2 Carotene, bet ___________mcg 29 Vitamin D (D2 + D3)_______mcg 0.7 Vitamin D2 (ergocalciferol)__mcg 0.7 Vitamin D ________________ IU 29 Campesterol______________mg 1 protein 28 , protein 1104 phospho 1 , canxi 1 Tính vị, tác dụng: Vị ngọt, tính ấm; có tác dụng thư cân hoạt lạc, truy phong tán hàn, hạ huyết áp, hạ cholesterol, trừ u bướu. Nấm, Morel, nguyên = Mushrooms, morel, raw = 100g Nước_____________________g 89.61 Energy, năng lượng_______kcal 31 Protein____________________g 3.12 Total lipid (fat ) _____________g 0.57--0mega 3/6 ( 0/ 216 mg (100g ) Carbohydrate,by difference____g 5.10 Fiber, Chất xơ _____________g 2.8 Sugars, total ( đường ,tổng )__g 0.60 Calcium, Ca______________mg 43 Iron, Fe__________________mg 12.18 Magnesium,Mg ___________mg 19 Phosphorus, P____________mg 194 Potassium, K_____________mg 411 Sodium, Na ______________mg 21 Zinc , Zn_________________mg 2.03 Copper ,Cu_______________mg 0.625 Manganese,Mn ___________mg 0.587 Selenium _______________mcg 2.2 Thiamin ,B-1 _____________mg 0.069 Riboflavin, B-2 ____________mg 0.205 Niacin ,PP;B-3____________mg 2.252 Pantothenic acid,B-5_______mg 0.440 Vitamin B-6 ______________mg 0.136 Folate, total B-9__________mcg 9 Folate, food B-9__________mcg 9 Vitamin D (D2 + D3)_______mcg 5.1 Vitamin D2 (ergocalciferol)___mcg 5.1 Vitamin D _________________IU 206 Campesterol ______________mg 3 protein 17 ,protein 73 phospho 1 , canxi 1 Nấm, maitake, nguyên = Mushrooms, maitake, raw = 100g Nước_____________________g 90.37 Energy, năng lượng_______kcal 31 Protein____________________g 1.94 Total lipid (fat ) _____________g 1.94--0mega 3/6 ( 0/ 90 mg (100g ) Carbohydrate,by difference____g 6.97 Fiber, Chất xơ _____________g 2.7 Sugars, total ( đường ,tổng )__g 2.07 Calcium, Ca______________mg 1 Iron, Fe__________________mg 0.30 Magnesium,Mg ___________mg 10 Phosphorus, P____________mg 74 Potassium, K_____________mg 204 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 0.75 Copper ,Cu_______________mg 0.252 Manganese,Mn ___________mg 0.059 Selenium _______________mcg 2.2 Thiamin ,B-1 _____________mg 0.146 Riboflavin, B-2 ____________mg 0.242 Niacin ,PP;B-3____________mg 6.585 Pantothenic acid,B-5_______mg 0.270 Vitamin B-6 ______________mg 0.056 Folate, total B-9__________mcg 21 Folate, food B-9__________mcg 21 Folate, DFE B-9__________mcg 21 Choline, total _____________mg 51.1 Vitamin E (alpha-tocopherol)_mg 0.01 Vitamin D (D2 + D3)_______mcg 28.1 Vitamin D2 (ergocalciferol)__mcg 28.1 Vitamin D _________________IU 1123 Campesterol ______________mg 2 protein 27, protein 1940 phospho 1 , canxi 1 Nấm, Chanterelle, nguyên = Mushrooms, Chanterelle, raw = 100g Nước_____________________g 89.85 Energy, năng lượng_______kcal 38 Protein____________________g 1.49 Total lipid (fat ) _____________g 0.53 Carbohydrate,by difference____g 6.86 Fiber, Chất xơ _____________g 3.8 Sugars, total ( đường ,tổng )__g 1.16 Calcium, Ca______________mg 15 Iron, Fe__________________mg 3.47 Magnesium,Mg ___________mg 13 Phosphorus, P____________mg 57 Potassium, K_____________mg 506 Sodium, Na ______________mg 9 Zinc , Zn_________________mg 0.71 Copper ,Cu_______________mg 0.353 Manganese,Mn ___________mg 0.286 Selenium _______________mcg 2.2 Thiamin ,B-1 _____________mg 0.015 Riboflavin, B-2 ____________mg 0.215 Niacin ,PP;B-3____________mg 4.085 Pantothenic acid,B-5_______mg 1.075 Vitamin B-6 ______________mg 0.044 Folate, total B-9__________mcg 2 Folate, food B-9__________mcg 2 Folate, DFE B-9__________mcg 2 Vitamin D (D2 + D3)_______mcg 5.3 Vitamin D2 (ergocalciferol)__mcg 5.3 Vitamin D _________________IU 212 Campesterol ______________mg 1 protein 27, protein 100 phospho 1 , canxi 1 Tính vị, tác dụng: Vị ngọt, tính hàn; có tác dụng thanh mục, lợi phế, ích trường vị. Công dụng: Thịt nấm có mùi vị dễ chịu, ăn ngon. Khi nấu, nước có màu vàng như mỡ gà. Được dùng trị viêm mắt, quáng gà, viêm nhiễm đường hô hấp và đường tiêu hoá. Nấm, portabella, nguyên = Mushrooms, portabella, raw = 100g Nước_____________________g 92.82 Energy, năng lượng_______kcal 22 Protein____________________g 2.11 Total lipid (fat ) _____________g 0.35--0mega 3/6 ( 0/ 117 mg (100g ) Carbohydrate,by difference____g 3.87 Fiber, Chất xơ _____________g 1.3 Sugars, total ( đường ,tổng )__g 2.50 Calcium, Ca______________mg 3 Iron, Fe__________________mg 0.31 Phosphorus, P____________mg 108 Potassium, K_____________mg 364 Sodium, Na ______________mg 9 Zinc , Zn_________________mg 0.53 Copper ,Cu_______________mg 0.286 Manganese,Mn ___________mg 0.69 Selenium _______________mcg 18.6 Thiamin ,B-1 _____________mg 0.059 Riboflavin, B-2 ____________mg 0.130 Niacin ,PP;B-3____________mg 4.494 Pantothenic acid,B-5_______mg 1.140 Vitamin B-6 ______________mg 0.148 Folate, total B-9__________mcg 28 Folate, food B-9__________mcg 28 Folate, DFE B-9__________mcg 28 Choline, total______________mg 21.2 Betaine __________________mg 6.1 Vitamin B-12_____________mcg 0.05 Vitamin E (alpha-tocopherol)_mg 0.02 Vitamin D (D2 + D3)_______mcg 0.3 Vitamin D2 (ergocalciferol)__mcg 0.3 Vitamin D_________________ IU 10 Campesterol ______________mg 2 protein 20 , protein 704 phospho 1 , canxi 1 Nấm, Enoki, nguyên = Mushrooms, enoki, raw = 100g Nước_____________________g 88.34 Energy, năng lượng_______kcal 37 Protein____________________g 2.66 Total lipid (fat ) _____________g 0.29--0mega 3/6 ( 30/ 60 mg (100g ) Carbohydrate,by difference____g 7.81 Fiber, Chất xơ _____________g 2.7 Sugars, total ( đường ,tổng )__g 0.22 Iron, Fe__________________mg 1.15 Magnesium,Mg ___________mg 16 Phosphorus, P____________mg 105 Potassium, K_____________mg 359 Sodium, Na ______________mg 3 Zinc , Zn_________________mg 0.65 Copper ,Cu_______________mg 0.107 Manganese,Mn ___________mg 0.075 Selenium _______________mcg 2.2 Thiamin ,B-1 _____________mg 0.225 Riboflavin, B-2 ____________mg 0.200 Niacin ,PP;B-3____________mg 7.032 Pantothenic acid,B-5_______mg 1.350 Vitamin B-6 ______________mg 0.100 Folate, total B-9__________mcg 48 Folate, food B-9__________mcg 48 Folate, DFE B-9__________mcg 48 Choline, total______________mg 47.7 Betaine __________________mg 1.4 Vitamin E (alpha-tocopherol)_mg 0.01 Vitamin D (D2 + D3)_______mcg 0.1 Vitamin D2 (ergocalciferol)__mcg 0.1 Vitamin D _________________IU 5 Campesterol ______________mg 1 protein 26 phospho 1 Nấm, màu nâu, Ý, hoặc Crimini, nguyên = Mushrooms, brown, Italian, or Crimini, raw 100g Nước_____________________g 92.12 Energy, năng lượng_______kcal 22 Protein____________________g 2.50 Total lipid (fat ) _____________g 0.10--0mega 3/6 ( 0/ 40 mg (100g ) Carbohydrate,by difference____g 4.30 Fiber, Chất xơ _____________g 0.6 Sugars, total ( đường ,tổng )__g 1.72 Calcium, Ca______________mg 18 Iron, Fe__________________mg 0.40 Magnesium,Mg ___________mg 9 Phosphorus, P____________mg 120 Potassium, K_____________mg 449 Sodium, Na ______________mg 6 Zinc , Zn_________________mg 1.10 Copper ,Cu_______________mg 0.500 Manganese,Mn ___________mg 0.142 Selenium _______________mcg 26.0 Thiamin ,B-1 _____________mg 0.095 Riboflavin, B-2 ____________mg 0.490 Niacin ,PP;B-3____________mg 3.800 Pantothenic acid,B-5_______mg 1.500 Vitamin B-6 ______________mg 0.110 Folate, total B-9__________mcg 25 Folate, food B-9__________mcg 25 Folate, DFE B-9__________mcg 25 Choline, total______________mg 22.1 Betaine __________________mg 11.1 Vitamin E (alpha-tocopherol)_mg 0.01 Vitamin E, added __________mg 0.01 Vitamin D (D2 + D3)_______mcg 0.1 Vitamin D2 (ergocalciferol)__mcg 0.1 Vitamin D _________________IU 3 Campesterol ______________mg 2 protein 21 ,protein 139 phospho 1 , canxi 1 -------------------------------------------------------------------- Ngô, ngọt ngào, màu trắng, nguyên = Corn, sweet, white, raw = 100g Nước_____________________g 75.96 Energy, năng lượng_______kcal 86 Protein____________________g 3.22 Total lipid (fat)______________g 1.18--0mega 3/6 ( 16 / 542 mg (100g ) Carbohydrate,by difference____g 19.02 Fiber, Chất xơ _____________g 2.7 Sugars, total ( đường ,tổng )__g 3.22 Calcium, Ca______________mg 2 Iron, Fe__________________mg 0.52 Magnesium,Mg ___________mg 37 Phosphorus, P____________mg 89 Potassium, K_____________mg 270 Sodium, Na ______________mg 15 Zinc , Zn_________________mg 0.45 Copper ,Cu_______________mg 0.054 Manganese,Mn ___________mg 0.161 Selenium _______________mcg 0.6 Vitamin C _______________mg 6.8 Thiamin ,B-1______________mg 0.200 Riboflavin, B-2_____________mg 0.060 Niacin ,PP;B-3____________mg 1.700 Pantothenic acid,B-5_______mg 0.760 Vitamin B-6 ______________mg 0.055 Folate, total B-9__________mcg 46 Folate, food B-9__________mcg 46 Folate, DFE B-9 _________mcg 46 Lutein + zeaxanthin ______mcg 34 Vitamin E________________mg 0.07 Vitamin K_______________mcg 0.3 protein 37 , protein 1610 phospho 1 , canxi 1 Ngô, ngọt, màu vàng, nguyên = Corn, sweet, yellow, raw = 100g Nước_____________________g 76.05 Energy, năng lượng_______kcal 86 Protein____________________g 3.27 Total lipid (fat)______________g 1.35--0mega 3/6 ( 14 / 472 mg (100g ) Carbohydrate, by difference____g 18.70 Fiber, Chất xơ _____________g 2.0 Sugars, total ( đường ,tổng )__g 6.26 Calcium, Ca______________mg 2 Iron, Fe__________________mg 0.52 Magnesium,Mg ___________mg 37 Phosphorus, P____________mg 89 Potassium, K_____________mg 270 Sodium, Na ______________mg 15 Zinc , Zn_________________mg 0.46 Copper ,Cu_______________mg 0.054 Manganese,Mn ___________mg 0.163 Selenium _______________mcg 0.6 Vitamin C _______________mg 6.8 Thiamin ,B-1______________mg 0.155 Riboflavin, B-2_____________mg 0.055 Niacin ,PP;B-3 ____________mg 1.770 Pantothenic acid,B-5_______mg 0.717 Vitamin B-6 ______________mg 0.093 Folate, total B-9__________mcg 42 Choline, total B-9__________mg 23.0 Carotene, beta B-9________mcg 47 Carotene, alpha___________mcg 16 Cryptoxanthin, beta _______mcg 115 Lutein + zeaxanthin _______mcg 644 Tocopherol,gamma ________mg 0.15 protein 37 ,protein 1635 phospho 1 , canxi 1 ------------------------------------------------------------------- Khoai tây, thịt và da, nguyên = Potato, flesh and skin, raw = 100g Nước_____________________g 79.34 Energy, năng lượng_______kcal 77 Protein____________________g 2.02 Total lipid (fat ) _____________g 0.09--0mega 3/6 ( 10 / 32 mg (100g ) Carbohydrate, by difference___g 17.47 Fiber, Chất xơ _____________g 2.2 Sugars, total ( đường ,tổng )__g 0.78 Calcium, Ca______________mg 12 Iron, Fe__________________mg 0.78 Magnesium,Mg ___________mg 23 Phosphorus, P____________mg 57 Potassium, K_____________mg 421 Sodium, Na ______________mg 6 Zinc , Zn_________________mg 0.29 Copper ,Cu_______________mg 0.108 Manganese,Mn ___________mg 0.153 Selenium _______________mcg 0.3 Vitamin C________________mg 19.7 Thiamin ,B-1 _____________mg 0.080 Riboflavin, B-2 ____________mg 0.032 Niacin ,PP;B-3____________mg 1.054 Pantothenic acid,B-5_______mg 0.296 Vitamin B-6 ______________mg 0.295 Folate, total B-9__________mcg 16 Folate, food B-9__________mcg 16 Folate, DFE B-9__________mcg 16 Choline, total _____________mg 12.1 Betaine__________________mg 0.2 Carotene, bet ___________mcg 1 Lutein + zeaxanthin_______mcg 8 Vitamin E (alpha-tocopherol)_mg 0.01 Vitamin K _______________mcg 1.9 Phytosterols ______________mg 5 protein 36 , protein 167 phospho 1 , canxi 1 Bột khoai tây = Potato flour = 100g Nước_____________________g 6.52 Energy, năng lượng_______kcal 357 Protein____________________g 6.90 Total lipid (fat )______________g 0.34--0mega 3/6 ( 35 / 112 mg (100g ) Carbohydrate,by difference____g 83.10 Fiber, Chất xơ _____________g 5.9 Sugars, total ( đường ,tổng )__g 3.52 Calcium, Ca______________mg 65 Iron, Fe__________________mg 1.38 Magnesium,Mg ___________mg 65 Phosphorus, P____________mg 168 Potassium, K_____________mg 1001 Sodium, Na ______________mg 55 Zinc , Zn_________________mg 0.54 Copper ,Cu_______________mg 0.197 Manganese,Mn ___________mg 0.313 Selenium _______________mcg 1.1 Vitamin C________________mg 3.8 Thiamin ,B-1 _____________mg 0.228 Riboflavin, B-2 ____________mg 0.051 Niacin ,PP;B-3____________mg 3.507 Pantothenic acid,B-5_______mg 0.474 Vitamin B-6 ______________mg 0.769 Folate, total B-9__________mcg 25 Folate, food B-9__________mcg 25 Folate, DFE B-9__________mcg 25 Choline, total _____________mg 39.5 Vitamin E (alpha-tocopherol)_mg 0.25 protein 42 ,protein 107 phospho 1 , canxi 1 Taro, nguyên = Taro, raw = 100g ( khoai Môn ,hay khoai Sọ ?) Nước_____________________g 70.64 Energy, năng lượng_______kcal 112 Protein____________________g 1.50 Total lipid (fat ) _____________g 0.20--0mega 3/6 ( 25 / 58 mg (100g ) Carbohydrate,by difference____g 26.46 Fiber, Chất xơ _____________g 4.1 Sugars, total ( đường ,tổng )__g 0.40 Calcium, Ca______________mg 43 Iron, Fe__________________mg 0.55 Magnesium,Mg ___________mg 33 Phosphorus, P____________mg 84 Potassium, K_____________mg 591 Sodium, Na ______________mg 11 Zinc , Zn_________________mg 0.23 Copper ,Cu_______________mg 0.172 Manganese,Mn ___________mg 0.383 Selenium _______________mcg 0.7 Vitamin C________________mg 4.5 Thiamin ,B-1 _____________mg 0.095 Riboflavin, B-2 ____________mg 0.025 Niacin ,PP;B-3____________mg 0.600 Pantothenic acid,B-5_______mg 0.303 Vitamin B-6 ______________mg 0.283 Folate, total B-9__________mcg 22 Folate, food B-9__________mcg 22 Folate, DFE B-9__________mcg 22 Choline, total _____________mg 17.3 Vitamin A, RAE _________mcg 4 Carotene, beta___________mcg 35 Cryptoxanthin, beta _______mcg 20 Vitamin E (alpha-tocopherol)_mg 2.38 Vitamin K _______________mcg 1.0 Phytosterols ______________mg 19 protein 18 , pritein 35 phospho 1 , canxi 1 Taro măng, nguyên = Taro shoots, raw = 100g ( thân cây Môn ?) Nước_____________________g 95.82 Energy, năng lượng_______kcal 11 Protein____________________g 0.92 Total lipid (fat ) _____________g 0.09--0mega 3/6 ( 11/ 26 mg (100g ) Carbohydrate,by difference____g 2.32 Calcium, Ca______________mg 12 Iron, Fe__________________mg 0.60 Magnesium,Mg ___________mg 0 Phosphorus, P____________mg 28 Potassium, K_____________mg 332 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 0.51 Copper ,Cu_______________mg 0.088 Manganese,Mn ___________mg 0.122 Selenium _______________mcg 0.9 Vitamin C________________mg 21.0 Thiamin ,B-1 _____________mg 0.040 Riboflavin, B-2 ____________mg 0.050 Niacin ,PP;B-3____________mg 0.800 Pantothenic acid,B-5_______mg 0.075 Vitamin B-6 ______________mg 0.111 Folate, total B-9__________mcg 3 Folate, food B-9__________mcg 3 Folate, DFE B-9__________mcg 3 Vitamin A, RAE _________mcg 3 protein 33 , protein 77 phospho 1 , canxi 1 Sắn, nguyên = Cassava, raw = 100g Nước_____________________g 59.68 Energy, năng lượng_______kcal 160 Protein____________________g 1.36 Total lipid (fat ) _____________g 0.28--0mega 3/6 ( 17 / 32 mg (100g ) Carbohydrate,by difference____g 38.06 Fiber, Chất xơ _____________g 1.8 Sugars, total ( đường ,tổng )__g 1.70 Calcium, Ca______________mg 16 Iron, Fe__________________mg 0.27 Magnesium,Mg ___________mg 21 Phosphorus, P____________mg 27 Potassium, K_____________mg 271 Sodium, Na ______________mg 14 Zinc , Zn_________________mg 0.34 Copper ,Cu_______________mg 0.100 Manganese,Mn ___________mg 0.384 Selenium _______________mcg 0.7 Vitamin C________________mg 20.6 Thiamin ,B-1 _____________mg 0.087 Riboflavin, B-2 ____________mg 0.048 Niacin ,PP;B-3____________mg 0.854 Pantothenic acid,B-5_______mg 0.107 Vitamin B-6 ______________mg 0.088 Folate, total B-9__________mcg 27 Folate, food B-9__________mcg 27 Folate, DFE B-9__________mcg 27 Choline, total _____________mg 23.7 Betaine__________________mg 0.4 Vitamin A, RAE _________mcg 1 Carotene, beta___________mcg 8 Vitamin E (alpha-tocopherol)_mg 0.19 Vitamin K _______________mcg 1.9 protein 52 , protein 88 phospho 1 , canxi 1 Yam, nguyên = Yam, raw = 100g Nước_____________________g 69.60 Energy, năng lượng_______kcal 118 Protein____________________g 1.53 Total lipid (fat ) _____________g 0.17--0mega 3/6 ( 12/ 64 mg (100g ) Carbohydrate,by difference____g 27.88 Fiber, Chất xơ _____________g 4.1 Sugars, total ( đường ,tổng )__g 0.50 Calcium, Ca______________mg 17 Iron, Fe__________________mg 0.54 Magnesium,Mg ___________mg 21 Phosphorus, P____________mg 55 Potassium, K_____________mg 816 Sodium, Na ______________mg 9 Zinc , Zn_________________mg 0.24 Copper ,Cu_______________mg 0.178 Manganese,Mn ___________mg 0.397 Selenium _______________mcg 0.7 Vitamin C________________mg 17.1 Thiamin ,B-1 _____________mg 0.112 Riboflavin, B-2 ____________mg 0.032 Niacin ,PP;B-3____________mg 0.552 Pantothenic acid,B-5_______mg 0.314 Vitamin B-6 ______________mg 0.293 Folate, total B-9__________mcg 23 Folate, food B-9__________mcg 23 Folate, DFE B-9__________mcg 23 Choline, total _____________mg 16.5 Vitamin A, RAE _________mcg 7 Carotene, beta___________mcg 83 Vitamin E (alpha-tocopherol)_mg 0.35 Vitamin K _______________mcg 2.3 Phytosterols ______________mg 10 protein 28 , protein 90 phospho 1 , canxi 1 Mountain khoai, hawaii, nguyên = Mountain yam, hawaii, raw = 100g ( củ Từ, Khoai từ, Khoai bướu ) Nước_____________________g 81.44 Energy, năng lượng_______kcal 67 Protein____________________g 1.34 Total lipid (fat ) _____________g 0.10--0mega 3/6 ( 7 / 38 mg (100g ) Carbohydrate,by difference____g 16.31 Calcium, Ca______________mg 26 Iron, Fe__________________mg 0.44 Magnesium,Mg ___________mg 12 Phosphorus, P____________mg 34 Potassium, K_____________mg 418 Sodium, Na ______________mg 13 Zinc , Zn_________________mg 0.27 Copper ,Cu_______________mg 0.110 Manganese,Mn ___________mg 0.242 Selenium _______________mcg 0.7 Vitamin C________________mg 2.6 Thiamin ,B-1 _____________mg 0.102 Riboflavin, B-2 ____________mg 0.019 Niacin ,PP;B-3____________mg 0.481 Pantothenic acid,B-5_______mg 0.433 Vitamin B-6 ______________mg 0.179 Folate, total B-9__________mcg 14 Folate, food B-9__________mcg 14 Folate, DFE B-9__________mcg 14 protein 40 , protein 52 phospho 1 , canxi 1 Tính vị, tác dụng: Củ từ có vỏ ngoài bong ra, tróc thành khoanh vàng đều. Thịt trắng, ngon hơn và không có vị nhạt và nhầy như khoai vạc. Củ từ có vị ngọt, the, tính hàn, nếu dùng sống thì hơi độc. Công dụng, chỉ định và phối hợp: Dùng nấu ăn thì ngọt ngon, không độc, bổ trường vị, dùng thay lương thực, khỏi đói. Người hư nhiệt ăn thì khỏi bệnh. Củ từ cũng có khả năng giải các loại thuốc độc; giã sống vắt lấy nước uống thì nôn ra hết chất độc mà khỏi. Thường dùng làm thuốc tiêu độc, tiêu ứ huyết, trị ho, khô cổ họng. Còn dùng nấu nước uống chữa tê thấp, các bệnh về thận, làm cho nước tiểu tốt hơn, và dùng chữa phù. Ở Ấn Độ, người ta dùng củ từ mài ra đắp trị sưng tấy. Yambean (jicama), nguyên = Yambean (jicama), raw = 100g ( củ đậu ? ) Nước_____________________g 90.07 Energy, năng lượng_______kcal 38 Protein____________________g 0.72 Total lipid (fat ) _____________g 0.09--0mega 3/6 ( 14 / 29 mg (100g ) Carbohydrate,by difference____g 8.82 Fiber, Chất xơ _____________g 4.9 Sugars, total ( đường ,tổng )__g 1.80 Calcium, Ca______________mg 12 Iron, Fe__________________mg 0.60 Magnesium,Mg ___________mg 12 Phosphorus, P____________mg 18 Potassium, K_____________mg 150 Sodium, Na ______________mg 4 Zinc , Zn_________________mg 0.16 Copper ,Cu_______________mg 0.048 Manganese,Mn ___________mg 0.060 Selenium _______________mcg 0.7 Vitamin C________________mg 20.0 Thiamin ,B-1 _____________mg 0.020 Riboflavin, B-2 ____________mg 0.029 Niacin ,PP;B-3____________mg 0.200 Pantothenic acid,B-5_______mg 0.135 Vitamin B-6 ______________mg 0.042 Folate, total B-9__________mcg 12 Folate, food B-9__________mcg 12 Folate, DFE B-9__________mcg 12 Choline, total _____________mg 13.6 Vitamin A, RAE _________mcg 1 Carotene, beta___________mcg 13 Vitamin E (alpha-tocopherol)_mg 0.46 Vitamin K _______________mcg 0.3 protein 40 ,protein 60 phospho 1 , canxi 1 Tính vị, tác dụng: Củ đậu có vị ngọt nhạt, tính mát, ăn sống thì giải khát, nấu ăn thì bổ ích tràng vị. Hạt rất độc, lá cũng có độc đối với động vật. Củ Dong, Hoàng tinh, Huỳnh tinh, nguyên = Arrowroot, raw = 100g Nước_____________________g 80.75 Energy, năng lượng_______kcal 65 Protein____________________g 4.24 Total lipid (fat )______________g 0.20--0mega 3/6 ( 18/ 74 mg (100g ) Carbohydrate,by difference____g 13.39 Fiber, Chất xơ______________g 1.3 Calcium, Ca______________mg 6 Iron, Fe__________________mg 2.22 Magnesium,Mg____________mg 25 Phosphorus, P____________mg 98 Potassium, K_____________mg 454 Sodium, Na_______________mg 26 Zinc , Zn_________________mg 0.63 Copper ,Cu_______________mg 0.121 Manganese,Mn____________mg 0.174 Selenium________________mcg 0.7 Vitamin C________________mg 1.9 Thiamin ,B-1______________mg 0.143 Riboflavin, B-2_____________mg 0.059 Niacin ,PP;B-3____________mg 1.693 Pantothenic acid,B-5_______mg 0.292 Vitamin B-6_______________mg 0.266 Folate, total B-9__________mcg 338 Folate, food B-9__________mcg 338 Folate, DFE B-9__________mcg 338 Vitamin A, RAE___________mcg 1 Carotene, beta____________mcg 11 Vitamin A, IU_______________IU 19 protein 44, protein 707 phospho 1 , canxi 1 Công dụng, chỉ định và phối hợp: Ta thường dùng củ luộc ăn hay chế bột làm thực phẩm và dùng làm tá dược. Bột Củ dong rất mịn, dễ tiêu hoá nên được dùng làm thức ăn cho trẻ em và người yếu mệt. Nó lại có tính làm dịu nên được dùng trị bệnh đường tiết niệu. -------------------------------------------------------------------------------------- Rong biển, irishmoss, nguyên = Seaweed, irishmoss, raw = 100g Nước_____________________g 81.34 Energy, năng lượng_______kcal 49 Protein____________________g 1.51 Total lipid (fat ) _____________g 0.16--0mega 3/6 ( 47 / 2 mg ( 100g ) Carbohydrate,by difference____g 12.29 Fiber, Chất xơ _____________g 1.3 Sugars, total ( đường ,tổng )__g 0.61 Calcium, Ca______________mg 72 Iron, Fe__________________mg 8.90 Magnesium,Mg ___________mg 144 Phosphorus, P____________mg 157 Potassium, K_____________mg 63 Sodium, Na ______________mg 67 Zinc , Zn_________________mg 1.95 Copper ,Cu_______________mg 0.149 Manganese,Mn ___________mg 0.370 Selenium _______________mcg 0.7 Vitamin C________________mg 3.0 Thiamin ,B-1 _____________mg 0.015 Riboflavin, B-2 ____________mg 0.466 Niacin ,PP;B-3____________mg 0.593 Pantothenic acid,B-5_______mg 0.176 Vitamin B-6 ______________mg 0.069 Folate, total B-9__________mcg 182 Folate, food B-9__________mcg 182 Folate, DFE B-9__________mcg 182 Choline, total______________mg 12.9 Vitamin A, RAE __________mcg 6 Carotene, beta ___________mcg 71 Lutein + zeaxanthin _______mcg 0.87 Vitamin K _______________mcg 5.0 protein 10 ,protein 21 phospho 1 , canxi 1 ---------------------------------------------------------------------------- Ớt, ngọt, màu xanh lá cây, nguyên = Peppers, sweet, green, raw = 100g Nước_____________________g 93.98 Energy, năng lượng_______kcal 20 Protein____________________g 0.86 Total lipid (fat )______________g 0.17--0mega 3/6 ( 9/ 54 mg (100g) Carbohydrate,by difference____g 4.64 Fiber, total dietary___________g 1.7 Sugars, total_______________g 2.40 Calcium, Ca______________mg 10 Iron, Fe__________________mg 0.34 Magnesium,Mg____________mg 10 Phosphorus, P____________mg 20 Potassium, K_____________mg 175 Sodium, Na_______________mg 3 Zinc , Zn_________________mg 0.13 Copper ,Cu_______________mg 0.066 Manganese,Mn____________mg 0.122 Fluoride, F_______________mcg 2.0 Vitamin C, total ascorbic acid_mg 80.4 Thiamin ,B-1______________mg 0.057 Riboflavin, B-2_____________mg 0.028 Niacin ,PP;B-3____________mg 0.480 Pantothenic acid,B-5_______mg 0.099 Vitamin B-6_______________mg 0.224 Folate, total B-9__________mcg 10 Folate, food B-9__________mcg 10 Folate, DFE B-9__________mcg 10 Choline, total______________mg 5.5 Vitamin A, RAE__________mcg 18 Carotene, beta___________mcg 208 Carotene, alpha__________mcg 21 Cryptoxanthin, beta_______mcg 7 Vitamin A_________________IU 370 Lutein + zeaxanthin_______mcg 341 Vitamin E (alpha-tocopherol)_mg 0.37 Vitamin K _______________mcg 7.4 Phytosterols______________mg 9 protein 43 , protein 86 phospho 1 , canxi 1 Ớt, ngọt, màu đỏ, nguyên = Peppers, sweet, red, raw = 100g Nước_____________________g 92.21 Energy, năng lượng_______kcal 31 Protein____________________g 0.99 Total lipid (fat )______________g 0.30--0mega 3/6 ( 25/ 45 mg (100g) Carbohydrate,by difference____g 6.03 Fiber, Chất xơ______________g 2.1 Sugars, total ( đường ,tổng )__g 4.20 Calcium, Ca______________mg 7 Iron, Fe__________________mg 0.43 Magnesium,Mg____________mg 12 Phosphorus, P____________mg 26 Potassium, K_____________mg 211 Sodium, Na_______________mg 4 Zinc , Zn_________________mg 0.25 Copper ,Cu_______________mg 0.017 Manganese,Mn____________mg 0.112 Selenium _______________mcg 0.1 Vitamin C________________mg 127.7 Thiamin ,B-1______________mg 0.054 Riboflavin, B-2_____________mg 0.085 Niacin ,PP;B-3____________mg 0.979 Pantothenic acid,B-5_______mg 0.317 Vitamin B-6_______________mg 0.291 Folate, total B-9__________mcg 46 Folate, food B-9__________mcg 46 Folate, DFE B-9__________mcg 46 Choline, total______________mg 5.6 Betaine___________________mg 0.1 Vitamin A, RAE__________mcg 157 Carotene, beta____________mcg 1624 Carotene, alpha___________mcg 20 Cryptoxanthin, beta________mcg 490 Vitamin A__________________IU 3131 Lutein + zeaxanthin________mcg 51 Vitamin E (alpha-tocopherol)_mg 1.58 Tocopherol, beta___________mg 0.05 Tocopherol,gamma_________mg 0.14 Vitamin K _______________mcg 4.9 protein 39 ,protein 142 phospho 1 , canxi 1 Ớt, ngọt, màu vàng, nguyên = Peppers, sweet, yellow, raw = 100g Nước_____________________g 92.02 Energy, năng lượng_______kcal 27 Protein____________________g 1.00 Total lipid (fat )______________g 0.21 Carbohydrate,by difference____g 6.32 Fiber, Chất xơ______________g 0.9 Calcium, Ca______________mg 11 Iron, Fe__________________mg 0.46 Magnesium,Mg____________mg 12 Phosphorus, P____________mg 24 Potassium, K_____________mg 212 Sodium, Na_______________mg 2 Zinc , Zn_________________mg 0.17 Copper ,Cu_______________mg 0.107 Manganese,Mn____________mg 0.107 Selenium _______________mcg 0.3 Vitamin C________________mg 183.5 Thiamin ,B-1______________mg 0.028 Riboflavin, B-2_____________mg 0.025 Niacin ,PP;B-3____________mg 0.890 Pantothenic acid,B-5_______mg 0.168 Vitamin B-6_______________mg 0.168 Folate, total B-9__________mcg 26 Folate, food B-9__________mcg 26 Folate, DFE B-9__________mcg 26 Vitamin A, RAE__________mcg 10 Carotene, beta___________mcg 120 Vitamin A_________________IU 200 protein 42 , protein 91 phospho 1, canxi 1 --------------------------------------------------------------- Su hào, nguyên = Kohlrabi, raw = 100g Nước_____________________g 91.00 Energy, năng lượng_______kcal 27 Protein____________________g 1.70 Total lipid (fat ) _____________g 0.10--0mega 3/6 ( 26/ 20 mg (100g) Carbohydrate,by difference____g 6.20 Fiber, Chất xơ _____________g 3.6 Sugars, total ( dường ,tổng )__g 2.60 Calcium, Ca______________mg 24 Iron, Fe__________________mg 0.40 Magnesium,Mg ___________mg 19 Phosphorus, P____________mg 46 Potassium, K_____________mg 250 Sodium, Na ______________mg 20 Zinc , Zn_________________mg 0.03 Copper ,Cu_______________mg 0.129 Manganese,Mn ___________mg 0.139 Selenium _______________mcg 0.7 Vitamin C________________mg 62.0 Thiamin ,B-1 _____________mg 0.050 Riboflavin, B-2 ____________mg 0.020 Niacin ,PP;B-3____________mg 0.400 Pantothenic acid,B-5_______mg 0.165 Vitamin B-6 ______________mg 0.150 Folate, total (B-9)_________mcg 16 Folate, food B-9__________mcg 16 Folate, DFE B-9__________mcg 16 Choline, total______________mg 12.3 Vitamin A, RAE __________mcg 2 Carotene, beta ___________mcg 22 Vitamin E (alpha-tocopherol)_mg 0.48 protein 37 ,protein 71 phospho 1 , canxi 1 Bông cải xanh, nguyên = Broccoli, raw = 100g Nước_____________________g 89.30 Energy, năng lượng_______kcal 34 Protein____________________g 2.82 Total lipid (fat ) _____________g 0.37--0mega 3/6 ( 21/ 17 mg (100g ) Carbohydrate,by difference____g 6.64 Fiber, Chất xơ _____________g 2.6 Sugars, total ( đường ,tổng )__g 1.70 Calcium, Ca______________mg 47 Iron, Fe__________________mg 0.73 Magnesium,Mg ___________mg 21 Phosphorus, P____________mg 66 Potassium, K_____________mg 316 Sodium, Na ______________mg 33 Zinc , Zn_________________mg 0.41 Copper ,Cu_______________mg 0.049 Manganese,Mn ___________mg 0.210 Selenium _______________mcg 2.5 Vitamin C________________mg 89.2 Thiamin ,B-1 _____________mg 0.071 Riboflavin, B-2 ____________mg 0.117 Niacin ,PP;B-3____________mg 0.639 Pantothenic acid,B-5_______mg 0.573 Vitamin B-6 ______________mg 0.175 Folate, total B-9__________mcg 63 Folate, food B-9__________mcg 63 Folate, DFE B-9__________mcg 63 Choline, total______________mg 18.7 Betaine __________________mg 0.1 Vitamin A, RAE __________mcg 31 Carotene, beta ___________mcg 361 Carotene, alpha __________mcg 25 Cryptoxanthin, beta _______mcg 1 Lutein + zeaxanthin _______mcg 1403 Vitamin E (alpha-tocopherol)_mg 0.78 Tocopherol, beta___________mg 0.01 Tocopherol,gamma_________mg 0.17 Vitamin K _______________mcg 101.6 protein 43 ,protein 60 phospho 1 , canxi 1 Bông cải xanh, hoa cụm, nguyên = Broccoli, flower clusters, raw = 100g Nước_____________________g 90.69 Energy, năng lượng_______kcal 28 Protein____________________g 2.98 Total lipid (fat ) _____________g 0.35--0mega 3/6 ( 129/ 38 mg (100g ) Carbohydrate,by difference____g 5.24 Calcium, Ca______________mg 48 Iron, Fe__________________mg 0.88 Magnesium,Mg ___________mg 25 Phosphorus, P____________mg 66 Potassium, K_____________mg 325 Sodium, Na ______________mg 27 Zinc , Zn_________________mg 0.40 Copper ,Cu_______________mg 0.045 Manganese,Mn ___________mg 0.229 Selenium _______________mcg 3.0 Vitamin C________________mg 93.2 Thiamin ,B-1 _____________mg 0.065 Riboflavin, B-2 ____________mg 0.119 Niacin ,PP;B-3____________mg 0.638 Pantothenic acid,B-5_______mg 0.535 Vitamin B-6 ______________mg 0.159 Folate, total (B-9)_________mcg 71 Folate, food (B-9)_________mcg 71 Folate, DFE (B-9)_________mcg 71 Vitamin A, RAE __________mcg 150 protein 46 ,protein 63 phospho 1 , canxi 1 Bông cải xanh, lá, nguyên = Broccoli, leaves, raw = 100g Nước_____________________g 90.69 Energy, năng lượng_______kcal 28 Protein____________________g 2.98 Total lipid (fat ) _____________g 0.35--0mega 3/6 ( 129/ 38 mg (100g ) Carbohydrate,by difference____g 5.24 Calcium, Ca______________mg 48 Iron, Fe__________________mg 0.88 Magnesium,Mg ___________mg 25 Phosphorus, P____________mg 66 Potassium, K_____________mg 325 Sodium, Na ______________mg 27 Zinc , Zn_________________mg 0.40 Copper ,Cu_______________mg 0.045 Manganese,Mn ___________mg 0.229 Selenium _______________mcg 3.0 Vitamin C________________mg 93.2 Thiamin ,B-1 _____________mg 0.065 Riboflavin, B-2 ____________mg 0.119 Niacin ,PP;B-3____________mg 0.638 Pantothenic acid,B-5_______mg 0.535 Vitamin B-6 ______________mg 0.159 Folate, total (B-9)_________mcg 71 Folate, food (B-9)_________mcg 71 Folate, DFE (B-9)_________mcg 71 Vitamin A, RAE __________mcg 800 protein 46 ,protein 63 phospho 1 , canxi 1 Bông cải xanh, thân cây, nguyên = Broccoli, stalks, raw = 100g Nước_____________________g 90.69 Energy, năng lượng_______kcal 28 Protein____________________g 2.98 Total lipid (fat ) _____________g 0.35--0mega 3/6 ( 129/ 38 mg (100g ) Carbohydrate,by difference____g 5.24 Calcium, Ca______________mg 48 Iron, Fe__________________mg 0.88 Magnesium,Mg ___________mg 25 Phosphorus, P____________mg 66 Potassium, K_____________mg 325 Sodium, Na ______________mg 27 Zinc , Zn_________________mg 0.40 Copper ,Cu_______________mg 0.045 Manganese,Mn ___________mg 0.229 Selenium _______________mcg 3.0 Vitamin C________________mg 93.2 Thiamin ,B-1 _____________mg 0.065 Riboflavin, B-2 ____________mg 0.119 Niacin ,PP;B-3____________mg 0.638 Pantothenic acid,B-5_______mg 0.535 Vitamin B-6 ______________mg 0.159 Folate, total (B-9)_________mcg 71 Folate, food (B-9)_________mcg 71 Folate, DFE (B-9)_________mcg 71 Vitamin A, RAE __________mcg 20 protein 46 ,protein 63 phospho 1 , canxi 1 Bông cải , nguyên = Cauliflower, raw = 100g ( bông cải trắng ) Nước_____________________g 92.07 Energy, năng lượng_______kcal 25 Protein____________________g 1.92 Total lipid (fat ) _____________g 0.28--0mega 3/6 ( 7/ 8 mg (100g ) Carbohydrate,by difference____g 4.97 Fiber, Chất xơ _____________g 2.0 Sugars, total ( đường ,tổng )__g 1.91 Calcium, Ca______________mg 22 Iron, Fe__________________mg 0.42 Magnesium,Mg ___________mg 15 Phosphorus, P____________mg 44 Potassium, K_____________mg 299 Sodium, Na ______________mg 30 Zinc , Zn_________________mg 0.27 Copper ,Cu_______________mg 0.039 Manganese,Mn ___________mg 0.155 Fluoride, F ______________mcg 1.0 Selenium _______________mcg 0.6 Vitamin C________________mg 48.2 Thiamin ,B-1 _____________mg 0.050 Riboflavin, B-2 ____________mg 0.060 Niacin ,PP;B-3____________mg 0.507 Pantothenic acid,B-5_______mg 0.667 Vitamin B-6 ______________mg 0.184 Folate, total (B-9)_________mcg 57 Folate, food (B-9)_________mcg 57 Folate, DFE (B-9)_________mcg 57 Choline, total______________mg 44.3 Lutein + zeaxanthin _______mcg 1 Vitamin E (alpha-tocopherol)_mg 0.08 Vitamin K _______________mcg 15.5 Phytosterols ______________mg 18 protein 44 , protein 88 phospho 1 , canxi 1 Súp lơ, xanh lá cây, nguyên = Cauliflower, green, raw = 100g Nước_____________________g 89.79 Energy, năng lượng_______kcal 31 Protein____________________g 2.95 Total lipid (fat )______________g 0.30--0mega 3/6 ( 104/ 29 mg (100g ) Carbohydrate,by difference____g 6.09 Fiber, Chất xơ______________g 3.2 Sugars, total ( đường ,tổng )__g 3.03 Calcium, Ca______________mg 33 Iron, Fe__________________mg 0.73 Magnesium,Mg____________mg 20 Phosphorus, P____________mg 62 Potassium, K_____________mg 300 Sodium, Na_______________mg 23 Zinc , Zn_________________mg 0.64 Copper ,Cu_______________mg 0.041 Manganese,Mn____________mg 0.247 Selenium________________mcg 0.6 Vitamin C________________mg 88.1 Thiamin ,B-1______________mg 0.080 Riboflavin, B-2_____________mg 0.102 Niacin ,PP;B-3____________mg 0.734 Pantothenic acid,B-5_______mg 0.696 Vitamin B-6_______________mg 0.222 Folate, total B-9__________mcg 57 Folate, food B-9__________mcg 57 Folate, DFE B-9__________mcg 57 Choline, total______________mg 57.1 Vitamin A, RAE___________mcg 8 Vitamin A, IU_______________IU 155 Lutein + zeaxanthin________mcg 42 Vitamin E (alpha-tocopherol)__mg 0.04 Vitamin K _______________mcg 20.2 protein 48 ,protein 90 phospho 1 , canxi 1 Bắp cải, cải Savoy, nguyên = Cabbage, savoy, raw = 100g ( bắp cải xoăn ) Nước_____________________g 91.00 Energy, năng lượng_______kcal 27 Protein____________________g 2.00 Total lipid (fat ) _____________g 0.10--0mega 3/6 ( 28 / 21 mg (100g ) Carbohydrate,by difference____g 6.10 Fiber, Chất xơ _____________g 3.1 Sugars, total ( đường ,tổng )__g 2.27 Calcium, Ca______________mg 35 Iron, Fe__________________mg 0.40 Magnesium,Mg ___________mg 28 Phosphorus, P____________mg 42 Potassium, K_____________mg 230 Sodium, Na ______________mg 28 Zinc , Zn_________________mg 0.27 Copper ,Cu_______________mg 0.062 Manganese,Mn ___________mg 0.180 Selenium _______________mcg 0.9 Vitamin C________________mg 31.0 Thiamin ,B-1 _____________mg 0.070 Riboflavin, B-2 ____________mg 0.030 Niacin ,PP;B-3____________mg 0.300 Pantothenic acid,B-5_______mg 0.187 Vitamin B-6 ______________mg 0.190 Folate, total B-9__________mcg 80 Folate, food B-9__________mcg 80 Folate, DFE B-9__________mcg 80 Choline, total______________mg 12.3 Betaine __________________mg 0.5 Vitamin A, RAE __________mcg 50 Carotene, beta ___________mcg 600 Lutein + zeaxanthin _______mcg 77 Vitamin E (alpha-tocopherol)_mg 0.17 Vitamin K _______________mcg 68.8 protein 48 ,protein 58 phospho 1 , canxi 1 Cải Brussel, nguyên = Brussels sprouts, raw = 100g Nước_____________________g 86.00 Energy, năng lượng_______kcal 43 Protein____________________g 3.38 Total lipid (fat ) _____________g 0.30--0mega 3/6 ( 99/ 45 mg (100g ) Carbohydrate,by difference____g 8.95 Fiber, Chất xơ _____________g 3.8 Sugars, total ( đường ,tổng )__g 2.20 Calcium, Ca______________mg 42 Iron, Fe__________________mg 1.40 Magnesium,Mg ___________mg 23 Phosphorus, P____________mg 69 Potassium, K_____________mg 389 Sodium, Na ______________mg 25 Zinc , Zn_________________mg 0.42 Copper ,Cu_______________mg 0.070 Manganese,Mn ___________mg 0.337 Selenium _______________mcg 1.6 Vitamin C________________mg 85.0 Thiamin ,B-1 _____________mg 0.139 Riboflavin, B-2 ____________mg 0.090 Niacin ,PP;B-3____________mg 0.745 Pantothenic acid,B-5_______mg 0.309 Vitamin B-6 ______________mg 0.219 Folate, total B-9__________mcg 61 Folate, food B-9__________mcg 61 Folate, DFE B-9__________mcg 61 Choline, total______________mg 19.1 Betaine __________________mg 0.8 Vitamin A, RAE __________mcg 38 Carotene, beta ___________mcg 450 Carotene, alpha __________mcg 6 Lutein + zeaxanthin _______mcg 1590 Vitamin E (alpha-tocopherol)_mg 0.88 Vitamin K _______________mcg 177.0 Phytosterols ______________mg 24 protein 49 ,protein 81 phospho 1 , canxi 1 Rễ rau diếp xoăn, nguyên = Chicory roots, raw = 100g Nước_____________________g 80,00 Energy, năng lượng_______kcal 72 Protein____________________g 1.40 Total lipid (fat )______________g 0.20--0mega 3/6 ( 13/ 75 mg (100g ) Carbohydrate,by difference____g 17.51 Fiber, Chất xơ______________g 1.5 Sugars, total ( đường ,tổng )__g 8.73 Calcium, Ca______________mg 41 Iron, Fe__________________mg 0.80 Magnesium,Mg____________mg 22 Phosphorus, P____________mg 61 Potassium, K_____________mg 290 Sodium, Na_______________mg 50 Zinc , Zn_________________mg 0.33 Copper ,Cu_______________mg 0.077 Manganese,Mn____________mg 0.233 Selenium________________mcg 0.7 Vitamin C________________mg 5.0 Thiamin ,B-1______________mg 0.040 Riboflavin, B-2_____________mg 0.030 Niacin ,PP;B-3____________mg 0.400 Pantothenic acid,B-5_______mg 0.323 Vitamin B-6_______________mg 0.241 Folate, total B-9__________mcg 23 Folate, food B-9__________mcg 23 Folate, DFE B-9__________mcg 23 Vitamin A, IU_______________IU 6 protein 23 , protein 35 phospho 1 ,canxi 1 Củ cải, trắng Icicle, nguyên = Radishes, white icicle, raw = 100g ( củ cải trắng nhỏ dài ) Nước_____________________g 95.37 Energy, năng lượng_______kcal 14 Protein____________________g 1.10 Total lipid (fat ) _____________g 0.10--0mega 3/6 ( 29/ 16 mg (100g ) Carbohydrate,by difference____g 2.63 Fiber, Chất xơ _____________g 1.4 Calcium, Ca______________mg 27 Iron, Fe__________________mg 0.80 Magnesium,Mg ___________mg 9 Phosphorus, P____________mg 28 Potassium, K_____________mg 280 Sodium, Na ______________mg 16 Zinc , Zn_________________mg 0.13 Copper ,Cu_______________mg 0.099 Manganese,Mn ___________mg 0.033 Selenium _______________mcg 0.7 Vitamin C________________mg 29.0 Thiamin ,B-1 _____________mg 0.030 Riboflavin, B-2 ____________mg 0.020 Niacin ,PP;B-3____________mg 0.300 Pantothenic acid,B-5_______mg 0.184 Vitamin B-6 ______________mg 0.075 Folate, total B-9__________mcg 14 Folate, food B-9__________mcg 14 Folate, DFE B-9__________mcg 14 protein 40 ,protein 41 phospho 1 , canxi 1 Theo Đông y, củ cải tươi sống có vị cay, tính mát, khí đi lên; củ cải đã nấu chín vị ngọt, tính bình, khí đi xuống. Loại rau này có thể chữa được nhiều bệnh về hô hấp (ho, đau tức ngực, mất tiếng, ho ra máu), tiêu hóa (đau vùng thượng vị, ợ chua, nôn, khó tiêu, táo bón, trĩ), tiết niệu (tiểu rắt, tiểu buốt, tiểu đục, có sỏi) và các bệnh tiểu đường, huyết áp cao... Tính vị, tác dụng: Củ cải có vị ngọt, hơi cay, đắng, tính bình, không độc, có tác dụng làm long đờm, trừ viêm, tiêu tích, lợi tiểu, tiêu ứ huyết, tán phong tà, trừ lỵ. Nó giúp khai vị, làm ăn ngon miệng, chống hoại huyết, chống còi xương, sát khuẩn nói chung, lọc gan và thận. Củ khô cũng làm long đờm. Hạt có vị cay ngọt, mùi thơm, tính bình; có tác dụng thông khí, tiêu đờm, trừ hen suyễn, lợi tiểu, nhuận tràng, tiêu tích. Lá Củ cải cũng có vị cay, đắng, tính bình, có tác dụng tiêu tích, làm long đờm. Nhựa lá tươi lợi tiểu, nhuận tràng. Công dụng, chỉ định và phối hợp: Cải củ được trồng lấy lá non luộc ăn, lá già muối dưa và để lấy củ. Củ cải là loại thực phẩm tương đối dễ sử dụng. Có thể dùng chế biến nhiều món ăn như luộc, kho với thịt, với cá, xào mỡ, xào thịt, nấu canh hoặc làm gỏi với tép, thịt lợn nạc; còn dùng muối dưa ăn xổi, làm dưa ăn quanh năm (ngâm trong nước mắm), làm củ cải muối, phơi khô dự trữ để làm dưa góp khi cần. Trong y học dân tộc, củ cải được dùng trong trường hợp ăn uống không ngon miệng, dùng trị bệnh hoại huyết, còi xương, thiếu khoáng, lên men trong ruột, đau gan mạn tính, vàng da, sỏi mật, viêm khớp, thấp khớp và các bệnh về đường hô hấp (ho, hen). Đông y cũng dùng củ cải chữa bệnh lỵ, giải độc và dùng ngoài đắp trị bỏng. Hạt dùng chữa chứng phong đờm, thở suyễn, lỵ, mụn nhọt, đại tiểu tiện không thông, lại phá được trệ khí. Lá dùng chữa khản tiếng, chữa xuất huyết ở ruột, khái huyết và còn dùng chữa suyễn cho người già. Củ cải đường, nguyên = Beets, raw = 100g ( củ dền ) Nước_____________________g 87.58 Energy, năng lượng_______kcal 43 Protein____________________g 1.61 Total lipid (fat ) _____________g 0.17--0mega 3/6 ( 5/ 55 mg (100g) Carbohydrate,by difference____g 9.56 Fiber, Chất xơ _____________g 2.8 Sugars, total ( đường ,tổng )__g 6.76 Calcium, Ca______________mg 16 Iron, Fe__________________mg 0.80 Magnesium,Mg ___________mg 23 Phosphorus, P____________mg 40 Potassium, K_____________mg 325 Sodium, Na ______________mg 78 Zinc , Zn_________________mg 0.35 Copper ,Cu_______________mg 0.075 Manganese,Mn ___________mg 0.329 Selenium _______________mcg 0.7 Vitamin C________________mg 4.9 Thiamin ,B-1 _____________mg 0.031 Riboflavin, B-2 ____________mg 0.040 Niacin ,PP;B-3____________mg 0.334 Pantothenic acid,B-5_______mg 0.155 Vitamin B-6 ______________mg 0.067 Folate, total B-9__________mcg 109 Folate, food B-9__________mcg 109 Folate, DFE B-9__________mcg 109 Choline, total______________mg 6.0 Betaine __________________mg 128.7 Vitamin A, RAE __________mcg 2 Vitamin E (alpha-tocopherol)_mg 0.04 Vitamin K _______________mcg 0.2 Phytosterols ______________mg 25 protein 41 ,protein 101 phospho 1 , canxi 1 Tính vị, tác dụng: Trong y học dân tộc, Củ dền được xem như có vị ngọt, hơi đắng, tính hàn, có tác dụng thông tâm, khai vị, mạnh tỳ, hạ khí, bổ nội tạng, làm mát máu vừa làm thông huyết mạch, khỏi đau đầu và sườn hông căng tức. Hạt làm mát và ra mồ hôi; lá tiêu sưng viêm. Parsnips, nguyên = Parsnips, raw = 100g Nước_____________________g 79.53 Energy, năng lượng_______kcal 75 Protein____________________g 1.20 Total lipid (fat ) _____________g 0.30--0mega 3/6 ( 3/ 41 mg (100g) Carbohydrate,by difference____g 17.99 Fiber, Chất xơ _____________g 4.9 Sugars, total ( đường ,tổng )__g 4.80 Calcium, Ca______________mg 36 Iron, Fe__________________mg 0.59 Magnesium,Mg ___________mg 29 Phosphorus, P____________mg 71 Potassium, K_____________mg 375 Sodium, Na ______________mg 10 Zinc , Zn_________________mg 0.59 Copper ,Cu_______________mg 0.120 Manganese,Mn ___________mg 0.560 Selenium _______________mcg 1.8 Vitamin C________________mg 17.0 Thiamin ,B-1 _____________mg 0.090 Riboflavin, B-2 ____________mg 0.050 Niacin ,PP;B-3____________mg 0.700 Pantothenic acid,B-5_______mg 0.600 Vitamin B-6 ______________mg 0.090 Folate, total B-9__________mcg 67 Folate, food B-9__________mcg 67 Folate, DFE B-9__________mcg 67 Vitamin E (alpha-tocopherol)_mg 1.49 Vitamin K _______________mcg 22.5 protein 17 , protein 34 phospho 1 , canxi 1 Rau diếp, tảng băng trôi (bao gồm crisphead loại), nguyên = Lettuce, iceberg (includes crisphead types), raw = 100g Nước_____________________g 95.64 Energy, năng lượng_______kcal 14 Protein____________________g 0.90 Total lipid (fat ) _____________g 0.14--0mega 3/6 ( 52/ 21 mg (100g) Carbohydrate,by difference____g 2.97 Fiber, Chất xơ _____________g 1.2 Sugars, total ( đường ,tổng )__g 1.97 Calcium, Ca______________mg 18 Iron, Fe__________________mg 0.41 Magnesium,Mg ___________mg 7 Phosphorus, P____________mg 20 Potassium, K_____________mg 141 Sodium, Na ______________mg 10 Zinc , Zn_________________mg 0.15 Copper ,Cu_______________mg 0.025 Manganese,Mn ___________mg 0.125 Selenium _______________mcg 0.1 Vitamin C________________mg 2.8 Thiamin ,B-1 _____________mg 0.041 Riboflavin, B-2 ____________mg 0.025 Niacin ,PP;B-3____________mg 0.123 Pantothenic acid,B-5_______mg 0.091 Vitamin B-6 ______________mg 0.042 Folate, total B-9__________mcg 29 Folate, food B-9__________mcg 29 Folate, DFE B-9__________mcg 29 Choline, total______________mg 6.7 Betaine __________________mg 0.1 Vitamin A, RAE __________mcg 25 Carotene, beta ___________mcg 299 Carotene, alpha __________mcg 4 Lutein + zeaxanthin _______mcg 277 Vitamin E (alpha-tocopherol)_mg 0.18 Vitamin K _______________mcg 24.1 Phytosterols ______________mg 10 protein 45 , protein 50 phospho 1 , canxi 1 ########################################################### Các loại hạt, nước cốt dừa, nguyên (chất lỏng thể hiện từ thịt nghiền) = Nuts, coconut cream, raw (liquid expressed from grated meat) = 100g Nước_____________________g 53.90 Energy, năng lượng_______kcal 330 Protein____________________g 3.63 Total lipid (fat )______________g 34.68--0mega 3/6 ( 0/ 379 mg (100g ) Carbohydrate,by difference____g 6.65 Fiber, Chất xơ______________g 2.2 Calcium, Ca______________mg 11 Iron, Fe__________________mg 2.28 Magnesium,Mg____________mg 28 Phosphorus, P____________mg 122 Potassium, K_____________mg 325 Sodium, Na_______________mg 4 Zinc , Zn_________________mg 0.96 Copper ,Cu_______________mg 0.378 Manganese,Mn____________mg 1.304 Vitamin C________________mg 2.8 Thiamin ,B-1______________mg 0.030 Niacin ,PP;B-3____________mg 0.890 Pantothenic acid,B-5_______mg 0.261 Vitamin B-6_______________mg 0.047 Folate, total B-9__________mcg 23 Folate, food B-9__________mcg 23 Folate, DFE B-9__________mcg 23 protein 30 ,protein 330 phospho 1 , canxi 1 Các loại hạt, nước cốt dừa, nguyên liệu (chất lỏng thể hiện từ thịt nghiền và nước)= Nuts, coconut milk, raw (liquid expressed from grated meat and water) = 100g Nước_____________________g 67.62 Energy, năng lượng_______kcal 230 Protein____________________g 2.29 Total lipid (fat )______________g 23.84--0mega 3/6 ( 0/ 261 mg (100g) Carbohydrate,by difference____g 5.54 Fiber, Chất xơ______________g 2.2 Sugars, total ( đường ,tổng )__g 3.34 Calcium, Ca______________mg 16 Iron, Fe__________________mg 1.64 Magnesium,Mg____________mg 37 Phosphorus, P____________mg 100 Potassium, K_____________mg 263 Sodium, Na_______________mg 15 Zinc , Zn_________________mg 0.67 Copper ,Cu_______________mg 0.266 Manganese,Mn____________mg 0.916 Selenium________________mcg 6.2 Vitamin C________________mg 2.8 Thiamin ,B-1______________mg 0.026 Niacin ,PP;B-3____________mg 0.760 Pantothenic acid,B-5_______mg 0.183 Vitamin B-6_______________mg 0.033 Folate, total B-9__________mcg 16 Folate, food B-9__________mcg 16 Folate, DFE B-9__________mcg 16 Choline, total______________mg 8.5 Vitamin E (alpha-tocopherol)__mg 0.15 Vitamin K _______________mcg 0.1 Phytosterols______________mg 1 protein 22,9 ,protein 144 phospho 1 , canxi 1 Các loại hạt, dừa nước (chất lỏng từ dừa) = Nuts, coconut water (liquid from coconuts) = 100g ( Kiềm Âm ) Nước_____________________g 94.99 Energy, năng lượng_______kcal 19 Protein____________________g 0.72 Total lipid (fat )______________g 0.20--0mega 3/6 ( 0/ 2 mg (100g ) Carbohydrate,by difference____g 3.71 Fiber, Chất xơ______________g 1.1 Sugars, total ( đường ,tổng )__g 2.61 Calcium, Ca______________mg 24 Iron, Fe__________________mg 0.29 Magnesium,Mg____________mg 25 Phosphorus, P____________mg 20 Potassium, K_____________mg 250 Sodium, Na_______________mg 105 Zinc , Zn_________________mg 0.10 Copper ,Cu_______________mg 0.040 Manganese,Mn____________mg 0.142 Selenium________________mcg 1.0 Vitamin C________________mg 2.4 Thiamin ,B-1______________mg 0.030 Riboflavin, B-2_____________mg 0.057 Niacin ,PP;B-3____________mg 0.080 Pantothenic acid,B-5_______mg 0.043 Vitamin B-6_______________mg 0.032 Folate, total B-9__________mcg 3 Folate, food B-9__________mcg 3 Folate, DFE B-9__________mcg 3 Choline, total______________mg 1.1 protein 36 , protein 30 phospho 1 , canxi 1 Các loại hạt, cơm dừa, nguyên = Nuts, coconut meat, raw = 100g Nước_____________________g 46.99 Energy, năng lượng_______kcal 354 Protein____________________g 3.33 Total lipid (fat )______________g 33.49-0mega 3/6 ( 0/ 366 mg ( 100g ) Carbohydrate,by difference____g 15.23 Fiber, Chất xơ______________g 9.0 Sugars, total ( đường ,tổng )__g 6.23 Calcium, Ca______________mg 14 Iron, Fe__________________mg 2.43 Magnesium,Mg____________mg 32 Phosphorus, P____________mg 113 Potassium, K_____________mg 356 Sodium, Na_______________mg 20 Zinc , Zn_________________mg 1.10 Copper ,Cu_______________mg 0.435 Manganese,Mn____________mg 1.500 Selenium________________mcg 10.1 Vitamin C________________mg 3.3 Thiamin ,B-1______________mg 0.066 Riboflavin, B-2_____________mg 0.020 Niacin ,PP;B-3____________mg 0.540 Pantothenic acid,B-5_______mg 0.300 Vitamin B-6_______________mg 0.054 Folate, total B-9__________mcg 26 Folate, food B-9__________mcg 26 Folate, DFE B-9__________mcg 26 Choline, total______________mg 12.1 Vitamin E (alpha-tocopherol)__mg 0.24 Tocopherol,gamma_________mg 0.53 Vitamin K _______________mcg 0.2 Phytosterols______________mg 47 protein 30 ,protein 238 phospho 1 , canxi 1 ----------------------------------------------------------------- Hạt giống, hạt sen, sấy khô = Seeds, lotus seeds, dried = 100g Nước_____________________g 14.16 Energy, năng lượng_______kcal 332 Protein____________________g 15.41 Total lipid (fat ) _____________g 1.97--0mega 3/6 ( 102 / 1064 mg (100g ) Carbohydrate, by difference___g 64.47 Calcium, Ca______________mg 163 Iron, Fe__________________mg 3.53 Magnesium,Mg ___________mg 210 Phosphorus, P____________mg 626 Potassium, K_____________mg 1368 Sodium, Na ______________mg 5 Zinc , Zn_________________mg 1.05 Copper ,Cu_______________mg 0.350 Manganese,Mn ___________mg 2.318 Thiamin ,B-1 _____________mg 0.640 Riboflavin, B-2 ____________mg 0.150 Niacin ,PP;B-3____________mg 1.600 Pantothenic acid,B-5_______mg 0.851 Vitamin B-6 ______________mg 0.629 Folate, total B-9__________mcg 104 Folate, food B-9__________mcg 104 Folate, DFE B-9__________mcg 104 Vitamin A, RAE __________mcg 3 protein 25 , protein 95 phospho 1, canxi 1 ----------------------------------------------------------------- Hạt giống, hạt bí ngô và bí giống, sấy khô = Seeds, pumpkin and squash seed kernels, dried = 100g Nước_____________________g 5.23 Energy, năng lượng_______kcal 559 Protein____________________g 30.23 Total lipid (fat ) _____________g 49.05--0mega 3/6 ( 120 / 20710mg ( 100g ) Carbohydrate, by difference___g 10.71 Fiber, Chất xơ _____________g 6.0 Sugars, total ( đường ,tổng )__g 1.40 Calcium, Ca______________mg 46 Iron, Fe__________________mg 8.82 Magnesium,Mg ___________mg 592 Phosphorus, P____________mg 1233 Potassium, K_____________mg 809 Sodium, Na ______________mg 7 Zinc , Zn_________________mg 7.81 Copper ,Cu_______________mg 1.343 Manganese,Mn ___________mg 4.543 Selenium _______________mcg 9.4 Vitamin C________________mg 1.9 Thiamin ,B-1 _____________mg 0.273 Riboflavin, B-2 ____________mg 0.153 Niacin ,PP;B-3____________mg 4.987 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6 ______________mg 0.143 Folate, total B-9__________mcg 58 Folate, food B-9__________mcg 58 Folate, DFE B-9__________mcg 58 Choline, total______________mg 63.0 Vitamin A, RAE __________mcg 1 Carotene, beta ___________mcg 9 Carotene, alpha __________mcg 1 Cryptoxanthin, beta _______mcg 1 Lutein + zeaxanthin _______mcg 74 Vitamin E (alpha-tocopherol)_mg 2.18 Tocopherol, beta___________mg 0.03 Tocopherol,gamma_________mg 35.10 Tocopherol, delta __________mg 0.44 Vitamin K _______________mcg 7.3 protein 25, protein 658 phospho 1 , canxi 1 ------------------------------------------------------------------- Hạt giống, hạt lanh = Seeds, flaxseed = 100g Nước_____________________g 6.96 Energy, năng lượng_______kcal 534 Protein____________________g 18.29 Total lipid (fat )______________g 42.16--0mega 3/6 ( 22813 / 5903mg ( 100g ) Carbohydrate,by difference____g 28.88 Fiber, Chất xơ______________g 27.3 Sugars, total ( đường ,tổng )__g 1.55 Calcium, Ca______________mg 255 Iron, Fe__________________mg 5.73 Magnesium,Mg____________mg 392 Phosphorus, P____________mg 642 Potassium, K_____________mg 813 Sodium, Na_______________mg 30 Zinc , Zn_________________mg 4.34 Copper ,Cu_______________mg 1.220 Manganese,Mn____________mg 2.482 Selenium________________mcg 24.4 Vitamin C________________mg 0.6 Thiamin ,B-1______________mg 1.644 Riboflavin, B-2_____________mg 0.161 Niacin ,PP;B-3____________mg 3.080 Pantothenic acid,B-5_______mg 0.985 Vitamin B-6_______________mg 0.473 Folate, total B-9__________mcg 87 Folate, food B-9__________mcg 87 Folate, DFE B-9__________mcg 87 Choline, total______________mg 78.7 Betaine___________________mg 3.1 Lutein + zeaxanthin________mcg 651 Vitamin E (alpha-tocopherol)__mg 0.31 Tocopherol,gamma_________mg 19.95 Tocopherol, delta __________mg 0.35 Vitamin K _______________mcg 4.3 protein 29, protein 72 phospho 1 , canxi 1 -------------------------------------------------------------------- Hạt giống, hạt hướng dương hạt nhân, sấy khô = Seeds, sunflower seed kernels, dried = 100g Nước_____________________g 4.73 Energy, năng lượng_______kcal 584 Protein____________________g 20.78 Total lipid (fat ) _____________g 51.46--0mega 3/6 ( 60 / 23050 mg (100g ) Carbohydrate, by difference___g 20.00 Fiber, Chất xơ _____________g 8.6 Sugars, total ( đường ,tổng )__g 2.62 Calcium, Ca______________mg 78 Iron, Fe__________________mg 5.25 Magnesium,Mg ___________mg 325 Phosphorus, P____________mg 660 Potassium, K_____________mg 645 Sodium, Na ______________mg 9 Zinc , Zn_________________mg 5.00 Copper ,Cu_______________mg 1.800 Manganese,Mn ___________mg 1.950 Selenium _______________mcg 53.0 Vitamin C________________mg 1.4 Thiamin ,B-1 _____________mg 1.480 Riboflavin, B-2 ____________mg 0.355 Niacin ,PP;B-3____________mg 8.335 Pantothenic acid,B-5_______mg 1.130 Vitamin B-6 ______________mg 1.345 Folate, total B-9__________mcg 227 Folate, food B-9__________mcg 227 Folate, DFE B-9__________mcg 227 Choline, total _____________mg 55.1 Betaine__________________mg 35.4 Vitamin A, RAE__________mcg 3 Carotene, beta ___________mcg 30 Vitamin E (alpha-tocopherol)_mg 35.17 Tocopherol, beta___________mg 1.18 Tocopherol,gamma_________mg 0.37 Tocopherol, delta __________mg 0.02 Phytosterols ______________mg 534 protein 32, protein 267 phospho 1 , canxi 1 ------------------------------------------------------------------- Các loại hạt, quả óc chó, đen, sấy khô = Nuts, walnuts, black, dried = 100g Nuoc , Water_______________g 4.56 Energy, năng lượng_______kcal 618 Protein____________________g 24.06 Total lipid (fat)______________g 59.99--0mega 3/6 ( 2006 / 33072 mg (100g ) Carbohydrate,by difference____g 9.91 Fiber, Chất xơ _____________g 6.8 Sugars, total ( đường ,tổng )__g 1.10 Calcium, Ca______________mg 61 Magnesium,Mg ___________mg 201 Phosphorus, P____________mg 513 Potassium, K_____________mg 523 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 3.37 Copper ,Cu_______________mg 1.360 Manganese,Mn ___________mg 3.896 Selenium _______________mcg 17.0 Thiamin ,B-1______________mg 0.057 Riboflavin, B-2 ____________mg 0.130 Niacin ,PP;B-3____________mg 0.470 Pantothenic acid,B-5_______mg 1.660 Vitamin B-6 ______________mg 0.583 Folate, total B-9__________mcg 31 Folate, food B-9__________mcg 31 Folate, DFE B-9__________mcg 31 Choline, total _____________mg 32.1 Betaine__________________mg 0.5 Carotene, beta___________mcg 24 Vitamin E (alpha-tocopherol)_mg 1.80 Tocopherol,gamma ________mg 28.48 Tocopherol, delta__________mg 1.44 Vitamin K_______________mcg 2.7 Phytosterols______________mg 108 Campesterol______________mg 5 Beta-sitosterol ____________mg 103 protein 47, protein 395 phospho 1 , canxi 1 Các loại hạt, quả óc chó, tiếng Anh = Nuts, walnuts, english = 100g Nước_____________________g 4.07 Energy, năng lượng_______kcal 653 Protein____________________g 15.23 Total lipid (fat)______________g 65.21--0mega 3/6 ( 9080 / 38093 mg (100g) Carbohydrate,by difference____g 13.71 Fiber, Chất xơ _____________g 6.7 Sugars, total ( đường ,tổng )__g 2.61 Calcium, Ca______________mg 98 Iron, Fe__________________mg 2.91 Magnesium,Mg ___________mg 158 Phosphorus, P____________mg 346 Potassium, K_____________mg 441 Sodium, Na ______________mg 2 Vitamin E (alpha-tocopherol)_mg 0.70 Tocopherol,beta___________mg 0.15 Tocopherol,gamma ________mg 20.83 Tocopherol,delta___________mg 1.89 Vitamin K _______________mcg 2.7 Phytosterols______________mg 72 Stigmasterol______________mg 1 Campesterol______________mg 7 Beta-sitosterol ____________mg 64 protein 441, protein 156 phospho 1 , canxi 1 ------------------------------------------------------------- Các loại hạt, hạt dẻ, Trung Quốc, nguyên = Nuts, chestnuts, chinese, raw = 100g Nước_____________________g 43.95 Energy, năng lượng_______kcal 224 Protein____________________g 4.20 Total lipid (fat ) _____________g 1.11-0mega 3/6 ( 28 / 258 mg (100g) Carbohydrate,by difference____g 49.07 Calcium, Ca______________mg 18 Iron, Fe__________________mg 1.41 Magnesium,Mg ___________mg 84 Phosphorus, P____________mg 96 Potassium, K_____________mg 447 Sodium, Na ______________mg 3 Zinc , Zn_________________mg 0.87 Copper ,Cu_______________mg 0.363 Manganese,Mn ___________mg 1.601 Vitamin C________________mg 36.0 Thiamin ,B-1 _____________mg 0.160 Riboflavin, B-2 ____________mg 0.180 Niacin ,PP;B-3____________mg 0.800 Pantothenic acid,B-5_______mg 0.555 Vitamin B-6 ______________mg 0.410 Folate, total B-9__________mcg 68 Folate, food B-9__________mcg 68 Folate, DFE B-9__________mcg 68 Vitamin A, RAE __________mcg 10 protein 44 ,protein 234 phospho 1 , canxi 1 Các loại hạt, hạt dẻ, châu Âu, nguyên, chưa gọt vỏ = Nuts, chestnuts, european, raw, unpeeled = 100g Nước_____________________g 48.65 Energy, năng lượng_______kcal 213 Protein____________________g 2.42 Total lipid (fat ) _____________g 2.26--0mega 3/6 ( 95/ 798 mg (100g ) Carbohydrate,by difference____g 45.54 Fiber, Chất xơ _____________g 8.1 Calcium, Ca______________mg 27 Iron, Fe__________________mg 1.01 Magnesium,Mg ___________mg 32 Phosphorus, P____________mg 93 Potassium, K_____________mg 518 Sodium, Na ______________mg 3 Zinc , Zn_________________mg 0.52 Copper ,Cu_______________mg 0.447 Manganese,Mn ___________mg 0.952 Vitamin C________________mg 43.0 Thiamin ,B-1 _____________mg 0.238 Riboflavin, B-2 ____________mg 0.168 Niacin ,PP;B-3____________mg 1.179 Pantothenic acid,B-5_______mg 0.509 Vitamin B-6 ______________mg 0.376 Folate, total B-9__________mcg 62 Folate, food B-9__________mcg 62 Folate, DFE B-9__________mcg 62 Phytosterols______________mg 22 protein 27 ,protein 90 phospho 1 , canxi 1 Các loại hạt, hạt dẻ, tiếng Nhật, nguyên = Nuts, chestnuts, japanese, raw = 100g Nước_____________________g 61.41 Energy, năng lượng_______kcal 154 Protein____________________g 2.25 Total lipid (fat ) _____________g 0.53--0mega 3/6 ( 13/ 123 mg (100g ) Carbohydrate,by difference____g 34.91 Calcium, Ca______________mg 31 Iron, Fe__________________mg 1.45 Magnesium,Mg ___________mg 49 Phosphorus, P____________mg 72 Potassium, K_____________mg 329 Sodium, Na ______________mg 14 Zinc , Zn_________________mg 1.10 Copper ,Cu_______________mg 0.562 Manganese,Mn ___________mg 1.591 Vitamin C________________mg 26.3 Thiamin ,B-1 _____________mg 0.344 Riboflavin, B-2 ____________mg 0.163 Niacin ,PP;B-3____________mg 1.500 Pantothenic acid,B-5_______mg 0.206 Vitamin B-6 ______________mg 0.283 Folate, total B-9__________mcg 47 Folate, food B-9__________mcg 47 Folate, DFE B-9__________mcg 47 protein 32 , protein 73 phospho 1 , canxi 1 --------------------------------------------------------------------------------------- Các loại hạt, hạt thông, sấy khô = Nuts, pine nuts, dried = 100g Nước_____________________g 2.28 Energy, năng lượng_______kcal 673 Protein____________________g 13.69 Total lipid (fat ) _____________g 68.37--0mega 3/6 ( 164/ 33150 mg (100g ) Carbohydrate,by difference____g 13.08 Fiber, Chất xơ _____________g 3.7 Sugars, total ( đường ,tổng )__g 3.59 Calcium, Ca______________mg 16 Iron, Fe__________________mg 5.53 Magnesium,Mg ___________mg 251 Phosphorus, P____________mg 575 Potassium, K_____________mg 597 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 6.45 Copper ,Cu_______________mg 1.324 Manganese,Mn ___________mg 8.802 Selenium _______________mcg 0.7 Vitamin C________________mg 0.8 Thiamin ,B-1 _____________mg 0.364 Riboflavin, B-2 ____________mg 0.227 Niacin ,PP;B-3____________mg 4.387 Pantothenic acid,B-5_______mg 0.313 Vitamin B-6 ______________mg 0.094 Folate, total B-9__________mcg 34 Folic acid B-9____________mcg Folate, food B-9__________mcg 34 Folate, DFE B-9__________mcg 34 Choline, total _____________mg 55.8 Betaine__________________mg 0.4 Vitamin A, RAE _________mcg 1 Lutein + zeaxanthin_______mcg 9 Vitamin E (alpha-tocopherol)_mg 9.33 Tocopherol,gamma_________mg 11.15 Vitamin K _______________mcg 53.9 Phytosterols______________mg 141 protein 24, protein 856 phospho 1 , canxi 1 Các loại hạt, hạt thông, pinyon, sấy khô = Nuts, pine nuts, pinyon, dried = 100g Nước_____________________g 5.90 Energy, năng lượng_______kcal 629 Protein____________________g 11.57 Total lipid (fat ) _____________g 60.98--0mega 3/6 ( 787/ 24882 mg (100g ) Carbohydrate,by difference____g 19.30 Fiber, Chất xơ _____________g 10.7 Calcium, Ca______________mg 8 Iron, Fe__________________mg 3.06 Magnesium,Mg ___________mg 234 Phosphorus, P____________mg 35 Potassium, K_____________mg 628 Sodium, Na ______________mg 72 Zinc , Zn_________________mg 4.28 Copper ,Cu_______________mg 1.035 Manganese,Mn ___________mg 4.333 Vitamin C________________mg 2.9 Thiamin ,B-1 _____________mg 1.243 Riboflavin, B-2 ____________mg 0.223 Niacin ,PP;B-3____________mg 4.370 Pantothenic acid,B-5_______mg 0.210 Vitamin B-6 ______________mg 0.111 Folate, total B-9__________mcg 58 Folate, food B-9__________mcg 58 Folate, DFE B-9__________mcg 58 Vitamin A, RAE _________mcg 1 protein 331, protein 1447 phospho 1 , canxi 1 --------------------------------------------------------------------------------------- Các loại hạt, quả hạnh = Nuts, almonds = 100g Nước_____________________g 4.70 Energy, năng lượng_______kcal 575 Protein____________________g 21.22 Total lipid (fat ) _____________g 49.42--0mega 3/6 ( 6/ 12061mg (100g ) Carbohydrate, by difference___g 21.67 Fiber, Chất xơ _____________g 12.,2 Sugars, total ( đường ,tổng )__g 3.9 Calcium, Ca______________mg 264 Iron, Fe__________________mg 3.72 Magnesium,Mg ___________mg 268 Phosphorus, P____________mg 484 Potassium, K_____________mg 705 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 3.08 Copper ,Cu_______________mg 0.996 Manganese,Mn ___________mg 2.285 Selenium _______________mcg 2.5 Thiamin ,B-1 _____________mg 0.211 Riboflavin, B-2 ____________mg 1.014 Niacin ,PP;B-3____________mg 3.385 Pantothenic acid,B-5_______mg 0.469 Vitamin B-6 ______________mg 0.143 Folate, total B-9__________mcg 50 Folate, food B-9__________mcg 50 Folate, DFE B-9__________mcg 50 Choline, total _____________mg 52.1 Betaine__________________mg 0.5 Carotene, beta___________mcg 1 Lutein + zeaxanthin_______mcg 1 Vitamin E (alpha-tocopherol)_mg 26.22 Tocopherol, beta___________mg 0.29 Tocopherol,gamma_________mg 0.65 Tocopherol, delta __________mg 0.05 Stigmasterol ______________mg 4 Campesterol ______________mg 5 Beta-sitosterol_____________mg 132 protein 44 ,protein 81 phospho 1 , canxi 1 ----------------------------------------------------------------------- Các loại hạt, hồ đào = Nuts, pecans = 100g Nước_____________________g 3.52 Energy, năng lượng_______kcal 691 Protein____________________g 9.17 Total lipid (fat ) _____________g 71.97--0mega 3/6 ( 986/ 20628 mg (100g ) Carbohydrate, by difference___g 13.86 Fiber, Chất xơ _____________g 9.6 Sugars, total ( đường ,tổng )__g 3.97 Calcium, Ca______________mg 70 Iron, Fe__________________mg 2.53 Magnesium,Mg ___________mg 121 Phosphorus, P____________mg 277 Potassium, K_____________mg 410 Sodium, Na ______________mg 0 Zinc , Zn_________________mg 4.53 Copper ,Cu_______________mg 1.200 Manganese,Mn ___________mg 4.500 Fluoride, F ______________mcg 10.0 Selenium _______________mcg 3.8 Vitamin C________________mg 1.1 Thiamin ,B-1 _____________mg 0.660 Riboflavin, B-2 ____________mg 0.130 Niacin ,PP;B-3____________mg 1.167 Pantothenic acid,B-5_______mg 0.863 Vitamin B-6 ______________mg 0.210 Folate, total B-9__________mcg 22 Folate, food B-9__________mcg 22 Folate, DFE B-9__________mcg 22 Choline, total _____________mg 40.5 Betaine__________________mg 0.7 Vitamin A, RAE _________mcg 3 Carotene, beta___________mcg 29 Cryptoxanthin, beta _______mcg 9 Lutein + zeaxanthin_______mcg 17 Vitamin E (alpha-tocopherol)_mg 1.40 Tocopherol, beta___________mg 0.39 Tocopherol,gamma_________mg 24.44 Tocopherol, delta __________mg 0.47 Vitamin K _______________mcg 3.5 Phytosterols ______________mg 102 Stigmasterol ______________mg 3 Campesterol ______________mg 5 Beta-sitosterol_____________mg 89 protein 34, protein 131 phospho , canxi 1 ---------------------------------------------------------------------------------- Các loại hạt, hạt hồ trăn, nguyên = Nuts, pistachio nuts, raw = 100g Nước_____________________g 3.91 Energy, năng lượng_______kcal 562 Protein____________________g 20.27 Total lipid (fat ) _____________g 45.39--0mega 3/6 ( 259 / 13485 mg (100g ) Carbohydrate,by difference____g 27.51 Fiber, Chất xơ _____________g 10.3 Sugars, total ( đường ,tổng )__g 7.66 Calcium, Ca______________mg 105 Iron, Fe__________________mg 3.92 Magnesium,Mg ___________mg 121 Phosphorus, P____________mg 490 Potassium, K_____________mg 1025 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 2.20 Copper ,Cu_______________mg 1.300 Manganese,Mn ___________mg 1.200 Fluoride, F ______________mcg 3.4 Selenium _______________mcg 7.0 Vitamin C________________mg 5.6 Thiamin ,B-1 _____________mg 0.870 Riboflavin, B-2 ____________mg 0.160 Niacin ,PP;B-3____________mg 1.300 Pantothenic acid,B-5_______mg 0.520 Vitamin B-6 ______________mg 1.700 Folate, total B-9__________mcg 51 Folate, food B-9__________mcg 51 Folate, DFE B-9__________mcg 51 Vitamin A, RAE _________mcg 21 Carotene, beta___________mcg 249 Lutein + zeaxanthin_______mcg 1305 Vitamin E (alpha-tocopherol)_mg 2.30 Tocopherol,gamma_________mg 22.60 Tocopherol, delta __________mg 0.80 Phytosterols ______________mg 214 Stigmasterol ______________mg 5 Campesterol ______________mg 10 Beta-sitosterol_____________mg 198 protein 42, protein 194 phospho 1 , canxi 1 ------------------------------------------------------------------------------------------------ Các loại hạt, quả hạch Brazil, sấy khô, unblanched = Nuts, brazilnuts, dried, unblanched = 100g Nước_____________________g 3.48 Energy, năng lượng_______kcal 656 Protein____________________g 14.32 Total lipid (fat ) _____________g 66.43--0mega 3/6 ( 35 / 20543 mg (100g ) Carbohydrate, by difference___g 12.27 Fiber, Chất xơ _____________g 7.5 Sugars, total ( đường ,tổng )__g 2.33 Calcium, Ca______________mg 160 Iron, Fe__________________mg 2.43 Magnesium,Mg ___________mg 376 Phosphorus, P____________mg 725 Potassium, K_____________mg 659 Sodium, Na ______________mg 3 Zinc , Zn_________________mg 4.06 Copper ,Cu_______________mg 1.743 Manganese,Mn ___________mg 1.223 Selenium _______________mcg 1917.0 Vitamin C________________mg 0.7 Thiamin ,B-1 _____________mg 0.617 Riboflavin, B-2 ____________mg 0.035 Niacin ,PP;B-3____________mg 0.295 Pantothenic acid,B-5_______mg 0.184 Vitamin B-6 ______________mg 0.101 Folate, total B-9__________mcg 22 Folate, food B-9__________mcg 22 Folate, DFE B-9__________mcg 22 Choline, total _____________mg 28.8 Betaine__________________mg 0.4 Vitamin E (alpha-tocopherol)_mg 5.73 Tocopherol,gamma_________mg 7.87 Tocopherol, delta __________mg 0.77 protein 20, protein 90 phospho 1 , canxi 1 ------------------------------------------------------------------------------------------------ Các loại hạt, quả phỉ hay hạt phỉ = Nuts, hazelnuts or filberts = 100g Nước_____________________g 5.31 Energy, năng lượng_______kcal 628 Protein____________________g 14.95 Total lipid (fat ) _____________g 60.75--0mega 3/6 ( 87 / 7833 mg (100g ) Carbohydrate, by difference___g 16.70 Fiber, Chất xơ _____________g 9.7 Sugars, total ( đường ,tổng )__g 4.34 Calcium, Ca______________mg 114 Iron, Fe__________________mg 4.70 Magnesium,Mg ___________mg 163 Phosphorus, P____________mg 290 Potassium, K_____________mg 680 Sodium, Na ______________mg 0 Zinc , Zn_________________mg 2.45 Copper ,Cu_______________mg 1.725 Manganese,Mn ___________mg 6.175 Selenium _______________mcg 2.4 Vitamin C________________mg 6.3 Thiamin ,B-1 _____________mg 0.643 Riboflavin, B-2 ____________mg 0.113 Niacin ,PP;B-3____________mg 1.800 Pantothenic acid,B-5_______mg 0.918 Vitamin B-6 ______________mg 0.563 Folate, total B-9__________mcg 113 Folate, food B-9__________mcg 113 Folate, DFE B-9__________mcg 113 Choline, total _____________mg 45.6 Betaine__________________mg 0.4 Vitamin A, RAE _________mcg 1 Carotene, beta___________mcg 11 Carotene, alpha __________mcg 3 Lutein + zeaxanthin_______mcg 92 Vitamin E (alpha-tocopherol)_mg 15.03 Tocopherol, beta___________mg 0.33 Vitamin K _______________mcg 14.2 Phytosterols ______________mg 96 Stigmasterol ______________mg 1 Campesterol ______________mg 6 Beta-sitosterol_____________mg 89 protein 52 , protein 132 phospho 1 , canxi ---------------------------------------------------------------------------------------- Các loại hạt, hạt điều, nguyên = Nuts, cashew nuts, raw = 100g Nước_____________________g 5.20 Energy, năng lượng_______kcal 553 Protein____________________g 18.22 Total lipid (fat ) _____________g 43.85--0mega 3/6 ( 62 / 7782 mg (100g ) Carbohydrate, by difference___g 30.19 Fiber, Chất xơ _____________g 3.3 Sugars, total ( đường ,tổng )__g 5.91 Calcium, Ca______________mg 37 Iron, Fe__________________mg 6.68 Magnesium,Mg ___________mg 292 Phosphorus, P____________mg 593 Potassium, K_____________mg 660 Sodium, Na ______________mg 12 Zinc , Zn_________________mg 5.78 Copper ,Cu_______________mg 2.195 Manganese,Mn ___________mg 1.655 Selenium _______________mcg 19.9 Vitamin C________________mg 0.5 Thiamin ,B-1 _____________mg 0.423 Riboflavin, B-2 ____________mg 0.058 Niacin ,PP;B-3____________mg 1.062 Pantothenic acid,B-5_______mg 0.864 Vitamin B-6 ______________mg 0.417 Folate, total B-9__________mcg 25 Folate, food B-9__________mcg 25 Folate, DFE B-9__________mcg 25 Lutein + zeaxanthin_______mcg 22 Vitamin E (alpha-tocopherol)_mg 0.90 Tocopherol, beta___________mg 0.03 Tocopherol,gamma_________mg 5.31 Tocopherol, delta __________mg 0.36 Vitamin K _______________mcg 34.1 protein 31, protein 493 phospho 1 , canxi 1 -------------------------------------------------------------------------------------------------------- Các loại hạt, hạt Macadamia, nguyên = Nuts, macadamia nuts, raw = 100g Nước_____________________g 1.36 Energy, năng lượng_______kcal 718 Protein____________________g 7.91 Total lipid (fat ) _____________g 75.77--0mega 3/6 ( 206 / 1296 mg (100g ) Carbohydrate,by difference____g 13.82 Fiber, Chất xơ _____________g 8.6 Sugars, total ( đường ,tổng )__g 4.57 Calcium, Ca______________mg 85 Iron, Fe__________________mg 3.69 Magnesium,Mg ___________mg 130 Phosphorus, P____________mg 188 Potassium, K_____________mg 368 Sodium, Na ______________mg 5 Zinc , Zn_________________mg 1.30 Copper ,Cu_______________mg 0.756 Manganese,Mn ___________mg 4.131 Selenium _______________mcg 3.6 Vitamin C________________mg 1.2 Thiamin ,B-1 _____________mg 1.195 Riboflavin, B-2 ____________mg 0.162 Niacin ,PP;B-3____________mg 2.473 Pantothenic acid,B-5_______mg 0.758 Vitamin B-6 ______________mg 2.473 Folate, total B-9__________mcg 0.758 Folic acid B-9____________mcg 0.275 Folate, food B-9__________mcg 11 Choline, total _____________mg 11 Betaine__________________mg 11 Vitamin E (alpha-tocopherol)_mg 0.54 Phytosterols ______________mg 116 Campesterol ______________mg 8 Beta-sitosterol_____________mg 108 protein 43 , protein 94 phospho 1 , canxi 1 ------------------------------------------------------------ Đậu phộng, tất cả các loại, nguyên = Peanuts, all types, raw = 100g Nước_____________________g 6.50 Energy, năng lượng_______kcal 567 Protein____________________g 25.80 Total lipid (fat )______________g 49.24--0mega 3/6 ( 3 / 15555 mg (100g ) Carbohydrate, by difference____g 16.13 Fiber, Chất xơ______________g 8.5 Sugars, total ( đường ,tổng )__g 3.97 Calcium, Ca______________mg 92 Iron, Fe__________________mg 4.58 Magnesium,Mg____________mg 168 Phosphorus, P____________mg 376 Potassium, K_____________mg 705 Sodium, Na_______________mg 18 Zinc , Zn_________________mg 3.27 Copper ,Cu_______________mg 1.144 Manganese,Mn____________mg 1.934 Selenium _______________mcg 7.2 Thiamin ,B-1______________mg 0.640 Riboflavin, B-2_____________mg 0.135 Niacin ,PP;B-3____________mg 12.066 Pantothenic acid,B-5_______mg 1.767 Vitamin B-6_______________mg 0.348 Folate, total B-9__________mcg 240 Folate, food B-9__________mcg 240 Folate, DFE B-9__________mcg 240 Choline, total______________mg 52.5 Betaine__________________mg 0.6 Vitamin E (alpha-tocopherol)_mg 8.33 Phytosterols______________mg 220 protein 69, protein 281 phospho 1 , canxi 1 Tính vị, tác dụng: Lạc có vị ngọt, bùi, béo có tác dụng bổ tỳ, dưỡng vị, nhuận phế, lợi tràng. Trong hạt lạc có một chất cầm máu, có tác dụng trên trương lực cơ và tác dụng do làm co thắt các động mạch. Do thành phần protein và chất béo, lạc có tác dụng dinh dưỡng rất cao. Công dụng, chỉ định và phối hợp: Lạc được dùng làm thực phẩm ở nhiều nước. Dầu lạc được dùng làm dầu ăn và chế thuốc (dùng làm dung môi trong dầu tiêm, dầu xoa ngoài), Lạc cũng được chỉ dẫn dùng trong bệnh suy nhược (làm việc quá sức), lao lực. Còn dùng làm dịu các cơn đau bụng, và phối hợp với Quế, Gừng, làm dịu các cơn đau bụng kinh. Thân và lá dùng chữa bệnh trướng khí ruột kết. Đậu phộng, Tây Ban Nha, nguyên = Peanuts, spanish, raw = 100g Nước_____________________g 6.39 Energy, năng lượng_______kcal 570 Protein____________________g 26.15 Total lipid (fat )______________g 49.60--0mega 3/6 ( 10 / 17192 mg (100g ) Carbohydrate,by difference____g 15.82 Fiber, Chất xơ______________g 9.5 Calcium, Ca______________mg 106 Iron, Fe__________________mg 3.91 Magnesium,Mg____________mg 188 Phosphorus, P____________mg 388 Potassium, K_____________mg 744 Sodium, Na_______________mg 22 Zinc , Zn_________________mg 2.12 Copper ,Cu_______________mg 0.900 Manganese,Mn____________mg 2.640 Selenium _______________mcg 7.2 Thiamin ,B-1______________mg 0.675 Riboflavin, B-2_____________mg 0.135 Niacin ,PP;B-3____________mg 15.925 Pantothenic acid,B-5_______mg 1.769 Vitamin B-6_______________mg 0.348 Folate, total B-9__________mcg 240 Folate, food B-9__________mcg 240 Folate, DFE B-9__________mcg 240 protein 68, protein 247 phospho 1 , canxi 1 Đậu phộng, Valencia, nguyên = Peanuts, valencia, raw = 100g Nước_____________________g 4.26 Energy, năng lượng_______kcal 570 Protein____________________g 25.09 Total lipid (fat )______________g 47.58--0mega 3/6 ( 10 / 16489 mg (100g ) Carbohydrate,by difference____g 20.91 Fiber, Chất xơ______________g 8.7 Calcium, Ca______________mg 62 Iron, Fe__________________mg 2.09 Magnesium,Mg____________mg 184 Phosphorus, P____________mg 336 Potassium, K_____________mg 332 Sodium, Na_______________mg 1 Zinc , Zn_________________mg 3.34 Copper ,Cu_______________mg 1.171 Manganese,Mn____________mg 1.980 Selenium _______________mcg 7.3 Thiamin ,B-1______________mg 0.639 Riboflavin, B-2_____________mg 0.300 Niacin ,PP;B-3____________mg 12.875 Pantothenic acid,B-5_______mg 1.809 Vitamin B-6_______________mg 0.340 Folate, total B-9__________mcg 246 Folate, food B-9__________mcg 246 Folate, DFE B-9__________mcg 246 protein 75 ,protein 405 phospho 1 , canxi 1 Đậu phộng, virginia, nguyên = Peanuts, virginia, raw = 100g Nước_____________________g 6.91 Energy, năng lượng_______kcal 563 Protein____________________g 25.19 Total lipid (fat )______________g 48.75--0mega 3/6 ( 19 / 14679 mg (100g ) Carbohydrate,by difference____g 16.54 Fiber, Chất xơ______________g 8.5 Sugars, total ( đường ,tổng )__g 3.95 Calcium, Ca______________mg 89 Iron, Fe__________________mg 2.55 Magnesium,Mg____________mg 171 Phosphorus, P____________mg 380 Potassium, K_____________mg 690 Sodium, Na_______________mg 10 Zinc , Zn_________________mg 4.43 Copper ,Cu_______________mg 1.112 Manganese,Mn____________mg 1.696 Selenium _______________mcg 7.1 Thiamin ,B-1______________mg 0.653 Riboflavin, B-2_____________mg 0.131 Niacin ,PP;B-3____________mg 12.375 Pantothenic acid,B-5_______mg 1.759 Vitamin B-6_______________mg 0.346 Folate, total B-9__________mcg 239 Folate, food B-9__________mcg 239 Folate, DFE B-9__________mcg 239 Vitamin E (alpha-tocopherol)_mg 6.56 protein 67 , protein 284 phospho 1 , canxi 1 -------------------------------------------------------------------------------------- |
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Feb 25 2011, 07:24 PM
Bài viết
#8
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Advanced Member Nhóm: Members Bài viết: 405 Gia nhập vào: 29-July 09 Thành viên thứ.: 4,110 |
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Đậu, thận, hoàng đỏ, trưởng thành hạt giống, nguyên = Beans, kidney, royal red, mature seeds, raw = 100g Nước_____________________g 11.90 Energy, năng lượng_______kcal 329 Protein____________________g 25.33 Carbohydrate, by difference___g 58.33 Total lipid (fat )_____________g 0.45--0mega 3/6( 152 / 97 mg ( 100g ) Fiber, Chất xơ _____________g 24.9 Calcium, Ca______________mg 131 Iron, Fe__________________mg 8.70 Magnesium,Mg ___________mg 138 Phosphorus, P____________mg 406 Potassium, K_____________mg 1346 Sodium, Na ______________mg 13 Zinc , Zn_________________mg 2.66 Copper ,Cu_______________mg 1.000 Manganese,Mn ___________mg 1.109 Selenium _______________mcg 3.2 Vitamin C________________mg 4.5 Thiamin ,B-1 _____________mg 0.390 Riboflavin, B-2 ____________mg 0.240 Niacin ,PP;B-3____________mg 2.106 Pantothenic acid,B-5_______mg 0.779 Vitamin B-6 ______________mg 0.396 Folate, total _____________mcg 393 Folate, food _____________mcg 393 protein 63, protein 194 phospho 1 , canxi 1 Đậu, thận, đỏ, trưởng thành hạt giống, nguyên = Beans, kidney, red, mature seeds, raw = 100g Nước_____________________g 11.90 Energy, năng lượng_______kcal 329 Protein____________________g 25.33 Carbohydrate, by difference___g 61.29 Total lipid (fat )_____________g 0.45--0mega 3/6 ( 358/ 228 mg ( 100g ) Fiber, Chất xơ _____________g 24.9 Sugars, total ( đường ,tổng )__g 2.10 Calcium, Ca______________mg 131 Iron, Fe__________________mg 8.70 Magnesium,Mg ___________mg 138 Phosphorus, P____________mg 406 Potassium, K_____________mg 1346 Sodium, Na ______________mg 13 Zinc , Zn_________________mg 2.66 Copper ,Cu_______________mg 1.000 Manganese,Mn ___________mg 1.109 Selenium _______________mcg 3.2 Vitamin C________________mg 4.5 Thiamin ,B-1 _____________mg 0.390 Riboflavin, B-2 ____________mg 0.240 Niacin ,PP;B-3____________mg 2.106 Pantothenic acid,B-5_______mg 0.779 Vitamin B-6 ______________mg 0.396 Folate, total _____________mcg 393 Folate, food _____________mcg 393 Folate, DFE _____________mcg 393 protein 63, protein 194 phospho 1 , canxi 1 Đậu, thận, California đỏ, hạt trưởng thành, nguyên = Beans, kidney, california red, mature seeds, raw = 100g Nước_____________________g 11.75 Energy, năng lượng_______kcal 330 Protein____________________g 24.37 Carbohydrate, by difference___g 59.80 Total lipid (fat )_____________g 0.25--0mega 3/6( 84/ 54 mg ( 100g ) Fiber, Chất xơ _____________g 24.9 Calcium, Ca______________mg 195 Iron, Fe__________________mg 9.35 Magnesium,Mg ___________mg 160 Phosphorus, P____________mg 405 Potassium, K_____________mg 1490 Sodium, Na ______________mg 11 Zinc , Zn_________________mg 2.55 Copper ,Cu_______________mg 1.100 Manganese,Mn ___________mg 1.000 Selenium _______________mcg 3.2 Vitamin C________________mg 4.5 Thiamin ,B-1 _____________mg 0.529 Riboflavin, B-2 ____________mg 0.219 Niacin ,PP;B-3____________mg 2.060 Pantothenic acid,B-5_______mg 0.780 Vitamin B-6 ______________mg 0.397 Folate, total _____________mcg 394 Folate, food _____________mcg 394 Folate, DFE _____________mcg 394 protein 61 ,protein 125 phospho 1 , canxi 1 Đậu đỏ, adzuki, trưởng thành hạt giống, nguyên = Beans, adzuki, mature seeds, raw = 100g Nước_____________________g 13.44 Energy, năng lượng_______kcal 329 Protein____________________g 19.87 Carbohydrate, by difference___g 62.90 Total lipid (fat )_____________g 0.53--0mega 6 ( 0 / 113 mg ( 100g ) Fiber, Chất xơ _____________g 12.7 Calcium, Ca______________mg 66 Iron, Fe__________________mg 4.98 Magnesium,Mg ___________mg 127 Phosphorus, P____________mg 381 Potassium, K_____________mg 1254 Sodium, Na ______________mg 5 Zinc , Zn_________________mg 5.04 Copper ,Cu_______________mg 1.094 Manganese,Mn ___________mg 1.730 Selenium _______________mcg 3.1 Thiamin ,B-1 _____________mg 0.455 Riboflavin, B-2 ____________mg 0.220 Niacin ,PP;B-3____________mg 2.630 Pantothenic acid,B-5_______mg 1.471 Vitamin B-6 ______________mg 0.351 Folate, total _____________mcg 622 Folate, food _____________mcg 622 Folate, DFE _____________mcg 622 Phytosterols ______________mg 76 protein 53, protein 302 phospho 1 , canxi 1 Tính vị, tác dụng: Adzuki Vị ngọt, chua, tính bình; có tác dụng lợi thuỷ tiêu thũng, giải độc bài nung. Đậu, nhỏ màu trắng, trưởng thành hạt giống, nguyên = Beans, small white, mature seeds, raw = 100g Nước_____________________g 11.71 Energy, năng lượng_______kcal 336 Protein____________________g 21.11 Total lipid (fat ) _____________g 1.18--0mega 3/6 ( 231 / 276 mg (100g ) Carbohydrate, by difference___g 62.25 Fiber, Chất xơ _____________g 24.9 Calcium, Ca______________mg 173 Iron, Fe__________________mg 7.73 Magnesium,Mg ___________mg 183 Phosphorus, P____________mg 445 Potassium, K_____________mg 1542 Sodium, Na ______________mg 12 Zinc , Zn_________________mg 2.81 Copper ,Cu_______________mg 0.635 Manganese,Mn ___________mg 1.278 Selenium _______________mcg 12.8 Thiamin ,B-1 _____________mg 0.743 Riboflavin, B-2 ____________mg 0.207 Niacin ,PP;B-3____________mg 1.342 Pantothenic acid,B-5_______mg 0.729 Vitamin B-6 ______________mg 0.439 Folate, total B-9__________mcg 386 Folate, food B-9__________mcg 386 Folate, DFE B-9__________mcg 386 protein 48 ,protein 123 phospho 1 , canxi 1 Đậu, màu trắng, trưởng thành hạt giống, nguyên = Beans, white, mature seeds, raw = 100g Nước_____________________g 11.32 Energy, năng lượng_______kcal 333 Protein____________________g 23.36 Total lipid (fat ) _____________g 0.85--0mega 3/6 ( 166 / 198 mg (100 g ) Carbohydrate, by difference___g 60.27 Fiber, Chất xơ _____________g 15.2 Sugars, total ( đường ,tổng )__g 2.11 Calcium, Ca______________mg 240 Iron, Fe__________________mg 10.44 Magnesium,Mg ___________mg 190 Phosphorus, P____________mg 301 Potassium, K_____________mg 1795 Sodium, Na ______________mg 16 Zinc , Zn_________________mg 3.67 Copper ,Cu_______________mg 0.984 Manganese,Mn ___________mg 1.796 Selenium _______________mcg 12.8 Thiamin ,B-1 _____________mg 0.437 Riboflavin, B-2 ____________mg 0.146 Niacin ,PP;B-3____________mg 0.479 Pantothenic acid,B-5_______mg 0.732 Vitamin B-6 ______________mg 0.318 Folate, total B-9__________mcg 388 Folate, food B-9__________mcg 388 Folate, DFE B-9__________mcg 388 Choline, total _____________mg 66.2 Vitamin E (alpha-tocopherol)_mg 0.21 Vitamin K _______________mcg 5.6 protein 78, protein 98 phospho 1 , canxi 1 Broadbeans (đậu fava), trưởng thành hạt giống, nguyên liệu = Broadbeans (fava beans), mature seeds, raw = 100g Nước_____________________g 10.98 Energy, năng lượng_______kcal 341 Protein____________________g 26.12 Total lipid (fat ) _____________g 1.53--0mega 3/6 ( 46 / 581 mg (100g) Carbohydrate, by difference___g 58.29 Fiber, Chất xơ _____________g 25.0 Sugars, total ( đường ,tổng )__g 5.70 Calcium, Ca______________mg 103 Iron, Fe__________________mg 7.70 Magnesium,Mg ___________mg 192 Phosphorus, P____________mg 421 Potassium, K_____________mg 1062 Sodium, Na ______________mg 13 Zinc , Zn_________________mg 3.14 Copper ,Cu_______________mg 0.824 Manganese,Mn ___________mg 1.626 Selenium _______________mcg 8.2 Vitamin C________________mg 1.4 Thiamin ,B-1 _____________mg 0.555 Riboflavin, B-2 ____________mg 0.333 Niacin ,PP;B-3____________mg 2.832 Pantothenic acid,B-5_______mg 0.976 Vitamin B-6 ______________mg 0.366 Folate, total B-9__________mcg 423 Folate, food B-9__________mcg 423 Folate, DFE B-9__________mcg 423 Choline, total _____________mg 95.8 Vitamin A, RAE__________mcg 3 Vitamin E (alpha-tocopherol)_mg 0.05 Vitamin K _______________mcg 9.0 Phytosterols ______________mg 124 protein 63, protein 254 phospho 1 , canxi 1 Lục Bình đậu, hạt trưởng thành, nguyên = Hyacinth beans, mature seeds, raw = 100g Nước_____________________g 9.83 Energy, năng lượng_______kcal 344 Protein____________________g 23.90 Total lipid (fat ) _____________g 1.69--0mega 3/6 ( 0 / 715 mg (100g ) Carbohydrate, by difference____g 60.76 Calcium, Ca______________mg 130 Iron, Fe__________________mg 5.10 Magnesium,Mg ___________mg 283 Phosphorus, P____________mg 372 Potassium, K_____________mg 1235 Sodium, Na ______________mg 21 Zinc , Zn_________________mg 9.30 Copper ,Cu_______________mg 1.335 Manganese,Mn ___________mg 1.573 Selenium _______________mcg 8.2 Thiamin ,B-1 _____________mg 1.130 Riboflavin, B-2 ____________mg 0.136 Niacin ,PP;B-3____________mg 1.610 Pantothenic acid,B-5_______mg 1.237 Vitamin B-6 ______________mg 0.155 Folate, total B-9__________mcg 23 Folate, food B-9__________mcg 23 Folate, DFE B-9__________mcg 23 protein 65, protein 184 phospho 1 , canxi 1 Đậu, pinto, hạt trưởng thành, nguyên = Beans, pinto, mature seeds, raw = 100g Nước_____________________g 11.33 Energy, năng lượng_______kcal 347 Protein____________________g 21.42 Total lipid (fat ) _____________g 1.23--0mega 3/6 ( 237 / 170 mg (100g ) Carbohydrate, by difference____g 62.55 Fiber, Chất xơ _____________g 15.5 Sugars, total ( đường ,tổng )__g 2.11 Calcium, Ca______________mg 113 Iron, Fe__________________mg 5.07 Magnesium,Mg ___________mg 176 Phosphorus, P____________mg 411 Potassium, K_____________mg 1393 Sodium, Na ______________mg 12 Zinc , Zn_________________mg 2.28 Copper ,Cu_______________mg 0.893 Manganese,Mn ___________mg 1.148 Selenium _______________mcg 27.9 Vitamin C________________mg 6.3 Thiamin ,B-1 _____________mg 0.713 Riboflavin, B-2 ____________mg 0.212 Niacin ,PP;B-3____________mg 1.174 Pantothenic acid,B-5_______mg 0.785 Vitamin B-6 ______________mg 0.474 Folate, total B-9__________mcg 525 Folate, food B-9__________mcg 525 Folate, DFE B-9__________mcg 525 Choline, total _____________mg 66.2 Betaine__________________mg 0.4 Vitamin E (alpha-tocopherol)_mg 0.21 Vitamin K _______________mcg 5.6 protein 53, protein 190 phospho 1 , canxi 1 Đậu, màu hồng, trưởng thành hạt giống, nguyên = Beans, pink, mature seeds, raw = 100g Nước_____________________g 10.06 Energy, năng lượng_______kcal 343 Protein____________________g 20.96 Total lipid (fat ) _____________g 1.13--0mega 3/6 ( 222 / 265 mg (100g ) Carbohydrate,by difference____g 64.19 Fiber, Chất xơ _____________g 12.7 Sugars, total ( đường ,tổng )__g 2,14 Calcium, Ca______________mg 130 Iron, Fe__________________mg 6.77 Magnesium,Mg ___________mg 182 Phosphorus, P____________mg 415 Potassium, K_____________mg 1464 Sodium, Na ______________mg 8 Zinc , Zn_________________mg 2.55 Copper ,Cu_______________mg 0.810 Manganese,Mn ___________mg 1.376 Selenium _______________mcg 13.0 Thiamin ,B-1 _____________mg 0.772 Riboflavin, B-2 ____________mg 0.192 Niacin ,PP;B-3____________mg 1.892 Pantothenic acid,B-5_______mg 0.997 Vitamin B-6 ______________mg 0.527 Folate, total B-9__________mcg 463 Folate, food B-9__________mcg 463 Folate, DFE B-9__________mcg 463 Vitamin E (alpha-tocopherol)_mg 0.21 Vitamin K _______________mcg 5.7 protein 51, protein 162 phospho 1 , canxi 1 Cánh đậu, hạt trưởng thành, nguyên = Winged beans, mature seeds, raw = 100g Nước_____________________g 8.34 Energy, năng lượng_______kcal 409 Protein____________________g 29.65 Total lipid (fat ) _____________g 16.32--0mega 3/6 ( 262 / 4068 mg (100g ) Carbohydrate, by difference___g 41.71 Calcium, Ca______________mg 440 Iron, Fe__________________mg 13.44 Magnesium,Mg ___________mg 179 Phosphorus, P____________mg 451 Potassium, K_____________mg 977 Sodium, Na ______________mg 38 Zinc , Zn_________________mg 4.48 Copper ,Cu_______________mg 2.880 Manganese,Mn ___________mg 3.721 Selenium _______________mcg 8.2 Thiamin ,B-1 _____________mg 1.030 Riboflavin, B-2 ____________mg 0.450 Niacin ,PP;B-3____________mg 3.090 Pantothenic acid,B-5_______mg 0.795 Vitamin B-6 ______________mg 0.175 Folate, total B-9__________mcg 45 Folate, food B-9__________mcg 45 Folate, DFE B-9__________mcg 45 protein 66, protein 68 phospho 1 , canxi 1 Yard dài đậu, hạt trưởng thành, nguyên = Yardlong beans, mature seeds, raw = 100g Nước_____________________g 8,43 Energy, năng lượng_______kcal 347 Protein____________________g 24.33 Total lipid (fat ) _____________g 1.31--0mega 3/6 ( 258 / 308 mg (100g ) Carbohydrate,by difference____g 61.91 Fiber, Chất xơ _____________g 11.0 Calcium, Ca______________mg 138 Iron, Fe__________________mg 8.61 Magnesium,Mg ___________mg 338 Phosphorus, P____________mg 559 Potassium, K_____________mg 1157 Sodium, Na ______________mg 17 Zinc , Zn_________________mg 3.50 Copper ,Cu_______________mg 0.879 Manganese,Mn ___________mg 1.590 Selenium _______________mcg 8.2 Vitamin C________________mg 1.6 Thiamin ,B-1 _____________mg 0.887 Riboflavin, B-2 ____________mg 0.235 Niacin ,PP;B-3____________mg 2.158 Pantothenic acid,B-5_______mg 1.556 Vitamin B-6 ______________mg 0.371 Folate, total B-9__________mcg 658 Folate, food B-9__________mcg 658 Folate, DFE B-9__________mcg 658 Vitamin A, RAE__________mcg 3 protein 44, protein 177 phospho 1 , canxi 1 Đậu, đen, trưởng thành hạt giống, nguyên = Beans, black, mature seeds, raw = 100g Nước_____________________g 11.02 Energy, năng lượng_______kcal 341 Protein____________________g 21.60 Total lipid (fat ) _____________g 1.42--0mega 3/6 ( 278 / 332 mg (100g ) Carbohydrate, by difference___g 62.36 Fiber, Chất xơ _____________g 15.2 Sugars, total ( đường ,tổng )__g 2.12 Calcium, Ca______________mg 123 Iron, Fe__________________mg 5.02 Magnesium,Mg ___________mg 171 Phosphorus, P____________mg 352 Potassium, K_____________mg 1483 Sodium, Na ______________mg 5 Zinc , Zn_________________mg 3.65 Copper ,Cu_______________mg 0.841 Manganese,Mn ___________mg 1.060 Selenium _______________mcg 3.2 Thiamin ,B-1 _____________mg 0.900 Riboflavin, B-2 ____________mg 0.193 Niacin ,PP;B-3____________mg 1.955 Pantothenic acid,B-5_______mg 0.899 Vitamin B-6 ______________mg 0.286 Folate, total _____________mcg 444 Folate, food _____________mcg 444 Folate, DFE _____________mcg 444 Choline, total______________mg 66.4 Vitamin E (alpha-tocopherol)_mg 0.21 Vitamin K _______________mcg 5.6 protein 62, protein 176 phospho 1 , canxi 1 Tính vị, tác dụng: Ðậu đen có vị ngọt nhạt, tính mát; có tác dụng bổ huyết, bổ can thận; giải phong nhiệt, giải độc, hạ khí, lợi tiểu. Đậu xanh, hạt trưởng thành, nguyên = Mung beans, mature seeds, raw = 100g Nước_____________________g 9.05 Energy, năng lượng_______kcal 347 Protein____________________g 23.86 Total lipid (fat )______________g 1.15--0mega 3/6 ( 27/ 357 mg ( 100g ) Carbohydrate, by difference___g 62.62 Fiber, Chất xơ _____________g 16.3 Sugars, total ( dường ,tổng )__g 6.60 Calcium, Ca______________mg 132 Iron, Fe__________________mg 6.74 Magnesium,Mg ___________mg 189 Phosphorus, P____________mg 367 Potassium, K_____________mg 1246 Sodium, Na ______________mg 15 Zinc , Zn_________________mg 2.68 Copper ,Cu_______________mg 0.941 Manganese,Mn ___________mg 1.035 Selenium _______________mcg 8.2 Vitamin C________________mg 4.8 Thiamin ,B-1 _____________mg 0.621 Riboflavin, B-2 ____________mg 0.233 Niacin ,PP;B-3____________mg 2.251 Pantothenic acid,B-5_______mg 1.910 Vitamin B-6 ______________mg 0.382 Folate, total _____________mcg 625 Folate, food _____________mcg 625 Folate, DFE _____________mcg 625 Choline, total______________mg 7.9 Vitamin A, RAE __________mcg 6 Carotene, beta ___________mcg 68 Vitamin E (alpha-tocopherol)_mg 0.51 Vitamin K _______________mcg 9.0 Phytosterols ______________mg 23 protein 66 ,protein 181 phospho 1 , canxi 1 Tính vị, tác dụng: Hạt Đậu xanh có vị ngọt, hơi lạnh, tính mát; có tác dụng thanh nhiệt, giải độc, trừ phiền nhiệt, bớt đau sưng, ích khí lực, điều hoà ngũ tạng, nấu ăn thì bổ mát và trừ được các bệnh nhiệt. Vỏ hạt Đậu xanh có vị ngọt, tính mát không độc, có tác dụng giải nhiệt độc làm cho mắt khỏi mờ. Mungo đậu, hạt trưởng thành, nguyên = Mungo beans, mature seeds, raw = 100g Nước_____________________g 10.80 Energy, năng lượng_______kcal 341 Protein____________________g 25.21 Total lipid (fat )______________g 1.64--0mega 3/6 ( 999/ 72 mg ( 100g ) Carbohydrate,by difference____g 58.99 Fiber, Chất xơ _____________g 18.3 Calcium, Ca______________mg 138 Iron, Fe__________________mg 7.57 Magnesium,Mg ___________mg 267 Phosphorus, P____________mg 379 Potassium, K_____________mg 983 Sodium, Na ______________mg 38 Zinc , Zn_________________mg 3.35 Copper ,Cu_______________mg 0.981 Manganese,Mn ___________mg 1.527 Selenium _______________mcg 8.2 Thiamin ,B-1 _____________mg 0.273 Riboflavin, B-2 ____________mg 0.254 Niacin ,PP;B-3____________mg 1.447 Pantothenic acid,B-5_______mg 0.906 Vitamin B-6 ______________mg 0.281 Folate, total _____________mcg 216 Folate, food _____________mcg 216 Folate, DFE _____________mcg 216 protein 67, protein 183 phospho 1 , canxi 1 Lima đậu, lớn, hạt trưởng thành, nguyên = Lima beans, large, mature seeds, raw = 100g Nước_____________________g 10.17 Energy, năng lượng_______kcal 338 Protein____________________g 21.46 Total lipid (fat ) _____________g 0.69--0mega 3/6 ( 95 / 215 mg (100g ) Carbohydrate, by difference___g 63.38 Fiber, Chất xơ _____________g 19.0 Sugars, total ( đường ,tổng )__g 8.50 Calcium, Ca______________mg 81 Iron, Fe__________________mg 7.51 Magnesium,Mg ___________mg 224 Phosphorus, P____________mg 385 Potassium, K_____________mg 1724 Sodium, Na ______________mg 18 Zinc , Zn_________________mg 2.83 Copper ,Cu_______________mg 0.740 Manganese,Mn ___________mg 1.672 Selenium _______________mcg 7.2 Thiamin ,B-1 _____________mg 0.507 Riboflavin, B-2 ____________mg 0.202 Niacin ,PP;B-3____________mg 1.537 Pantothenic acid,B-5_______mg 1.355 Vitamin B-6 ______________mg 0.512 Folate, total _____________mcg 395 Folate, food _____________mcg 395 Folate, DFE _____________mcg 395 Choline, total______________mg 96.7 Vitamin E (alpha-tocopherol)_mg 0.72 Vitamin K _______________mcg 6.0 protein 56, protein 265 phospho 1 , canxi 1 Đậu Lima, mỏng bỏ hạt (em bé), hạt trưởng thành, nguyên = Lima beans, thin seeded (baby), mature seeds, raw = 100g Nước_____________________g 12.07 Energy, năng lượng_______kcal 335 Protein____________________g 20.62 Total lipid (fat ) _____________g 0.93--0mega 3/6 ( 129 / 292 mg (100g ) Carbohydrate, by difference___g 62.83 Fiber, Chất xơ _____________g 20.6 Sugars, total ( đường ,tổng )__g 8.32 Calcium, Ca______________mg 81 Iron, Fe__________________mg 6.19 Magnesium,Mg ___________mg 188 Phosphorus, P____________mg 370 Potassium, K_____________mg 1403 Sodium, Na ______________mg 13 Zinc , Zn_________________mg 2.60 Copper ,Cu_______________mg 0.665 Manganese,Mn ___________mg 1.686 Selenium _______________mcg 7.0 Thiamin ,B-1 _____________mg 0.574 Riboflavin, B-2 ____________mg 0.218 Niacin ,PP;B-3____________mg 1.712 Pantothenic acid,B-5_______mg 1.265 Vitamin B-6 ______________mg 0.327 Folate, total _____________mcg 400 Folate, food _____________mcg 400 Folate, DFE _____________mcg 400 Vitamin E (alpha-tocopherol)_mg 0.70 Vitamin K _______________mcg 5.9 protein 56, protein 155 phospho 1 , canxi 1 Đậu lăng, nguyên = Lentils, raw = 100g Nước_____________________g 10.40 Energy, năng lượng_______kcal 353 Protein____________________g 25.80 Total lipid (fat ) _____________g 1.06--0mega 3/6 ( 109 / 404 mg ( 100g ) Carbohydrate, by difference___g 60.08 Fiber, Chất xơ _____________g 30.5 Sugars, total ( đường ,tổng )__g 2.03 Calcium, Ca______________mg 56 Iron, Fe__________________mg 7.54 Magnesium,Mg ___________mg 122 Phosphorus, P____________mg 451 Potassium, K_____________mg 955 Sodium, Na ______________mg 5 Zinc , Zn_________________mg 4.78 Copper ,Cu_______________mg 0.519 Manganese,Mn ___________mg 1.330 Selenium _______________mcg 9.3 Vitamin C________________mg 4.4 Thiamin ,B-1 _____________mg 0.873 Riboflavin, B-2 ____________mg 0.211 Niacin ,PP;B-3____________mg 2.605 Pantothenic acid,B-5_______mg 2.140 Vitamin B-6 ______________mg 0.540 Folate, total (B-9)_________mcg 479 Folate, food B-9__________mcg 479 Folate, DFE B-9__________mcg 479 Choline, total______________mg 96.4 Vitamin A, RAE __________mcg 2 Carotene, beta ___________mcg 23 Vitamin E (alpha-tocopherol)_mg 0.49 Tocopherol,gamma_________mg 4.23 Vitamin K _______________mcg 5.0 protein 58, protein 461 phospho 1 , canxi 1 Đậu lăng, màu hồng, nguyên = Lentils, pink, raw = 100g Nước_____________________g 11.79 Energy, năng lượng_______kcal 345 Protein____________________g 24.95 Total lipid (fat ) _____________g 2.17--0mega 3 /6 ( 250 / 886 mg ( 100g ) Carbohydrate,by difference____g 59.15 Fiber, Chất xơ _____________g 10.8 Calcium, Ca______________mg 41 Iron, Fe__________________mg 7.56 Magnesium,Mg ___________mg 72 Phosphorus, P____________mg 294 Potassium, K_____________mg 578 Sodium, Na ______________mg 7 Zinc , Zn_________________mg 3.90 Copper ,Cu_______________mg 1.303 Manganese,Mn ___________mg 1.417 Selenium _______________mcg 8.2 Vitamin C________________mg 1.7 Thiamin ,B-1 _____________mg 0.510 Riboflavin, B-2 ____________mg 0.106 Niacin ,PP;B-3____________mg 1.495 Pantothenic acid,B-5_______mg 0.348 Vitamin B-6 ______________mg 0.403 Folate, total (B-9)_________mcg 204 Folate, food B-9__________mcg 204 Folate, DFE B-9__________mcg 204 Vitamin A, RAE __________mcg 3 Carotene, beta ___________mcg 35 Phytosterols ______________mg 57 Stigmasterol ______________mg 4 Campesterol ______________mg 6 Beta-sitosterol_____________mg 47 protein 85, protein 609 phospho 1 , canxi 1 Đậu, nam việt quất (La Mã), trưởng thành hạt giống, nguyên = Beans, cranberry (roman), mature seeds, raw = 100g Nước_____________________g 12.39 Energy, năng lượng_______kcal 335 Protein____________________g 23.03 Total lipid (fat ) _____________g 1.23--0mega 3/6 ( 240 / 287 mg ( 100g ) Carbohydrate, by difference___g 60.05 Fiber, Chất xơ _____________g 24.7 Calcium, Ca______________mg 127 Iron, Fe__________________mg 5.00 Magnesium,Mg ___________mg 156 Phosphorus, P____________mg 372 Potassium, K_____________mg 1332 Sodium, Na ______________mg 6 Zinc , Zn_________________mg 3.63 Copper ,Cu_______________mg 0.794 Manganese,Mn ___________mg 0.920 Selenium _______________mcg 12.7 Thiamin ,B-1 _____________mg 0.747 Riboflavin, B-2 ____________mg 0.213 Niacin ,PP;B-3____________mg 1.455 Pantothenic acid,B-5_______mg 0.748 Vitamin B-6 ______________mg 0.309 Folate, total B-9__________mcg 604 Folate, food B-9__________mcg 604 Folate, DFE B-9__________mcg 604 protein 62, protein 182 phospho 1 , canxi 1 Đậu, màu vàng, trưởng thành hạt giống, nguyên = Beans, yellow, mature seeds, raw = 100g Nước_____________________g 11.10 Energy, năng lượng_______kcal 345 Protein____________________g 22.00 Total lipid (fat ) _____________g 2.60--0mega 3/6 ( 510 / 609 mg (100g ) Carbohydrate, by difference___g 60.70 Fiber, Chất xơ _____________g 25.1 Calcium, Ca______________mg 166 Iron, Fe__________________mg 7.01 Magnesium,Mg ___________mg 222 Phosphorus, P____________mg 488 Potassium, K_____________mg 1042 Sodium, Na ______________mg 12 Zinc , Zn_________________mg 2.83 Copper ,Cu_______________mg 0.639 Manganese,Mn ___________mg 1.286 Selenium _______________mcg 12.8 Thiamin ,B-1 _____________mg 0.690 Riboflavin, B-2 ____________mg 0.330 Niacin ,PP;B-3____________mg 2.430 Pantothenic acid,B-5_______mg 0.734 Vitamin B-6 ______________mg 0.442 Folate, total B-9__________mcg 389 Folate, food B-9__________mcg 389 Folate, DFE B-9__________mcg 389 protein 46, protein 133 phospho 1 , canxi 1 Đậu nành, hạt trưởng thành, nguyên = Soybeans, mature seeds, raw = 100g Nước_____________________g 8.54 Energy, năng lượng_______kcal 446 Protein____________________g 36.49 Total lipid (fat ) _____________g 19.94--0mega 3/6 ( 1330 / 9925mg (100g ) Carbohydrate, by difference___g 30.16 Fiber, Chất xơ _____________g 9.3 Sugars, total ( đường ,tổng )__g 7.33 Calcium, Ca______________mg 277 Iron, Fe__________________mg 15.70 Magnesium,Mg ___________mg 280 Phosphorus, P____________mg 704 Potassium, K_____________mg 1797 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 4.89 Copper ,Cu_______________mg 1.658 Manganese,Mn ___________mg 2.517 Selenium _______________mcg 17.8 Vitamin C________________mg 6.0 Thiamin ,B-1 _____________mg 0.874 Riboflavin, B-2 ____________mg 0.870 Niacin ,PP;B-3____________mg 1.623 Pantothenic acid,B-5_______mg 0.793 Vitamin B-6 ______________mg 0.377 Folate, total B-9__________mcg 375 Folate, food B-9__________mcg 375 Folate, DFE B-9__________mcg 375 Choline, total _____________mg 115.9 Betaine__________________mg 2.1 Vitamin A, RAE__________mcg 1 Carotene, beta___________mcg 13 Vitamin E (alpha-tocopherol)_mg 0.85 Vitamin K _______________mcg 47.0 Phytosterols ______________mg 161 protein 52, protein 132 phospho 1 , canxi 1 --------------------------------------------------------------- Muối, bảng = Salt, table = 10g Sodium, Na___mg 3876 Muối, bảng = Salt, table = 1g Sodium, Na___mg 388 Xì dầu được làm từ đậu nành (Tamari) = Soy sauce made from soy (tamari) = 100g Nước_____________________g 66.00 Energy, năng lượng_______kcal 60 Protein____________________g 10.51 Total lipid (fat ) _____________g 0.10--0mega 3/6 ( 5 / 39 mg (100g ) Carbohydrate,by difference____g 5.57 Fiber, Chất xơ _____________g 0.8 Sugars, total ( đường ,tổng )__g 1.70 Calcium, Ca______________mg 20 Iron, Fe__________________mg 2.38 Magnesium,Mg ___________mg 40 Phosphorus, P____________mg 130 Potassium, K_____________mg 212 Sodium, Na ______________mg 5586 Zinc , Zn_________________mg 0.43 Copper ,Cu_______________mg 0.135 Manganese,Mn ___________mg 0.499 Selenium _______________mcg 0.8 Thiamin ,B-1 _____________mg 0.059 Riboflavin, B-2 ____________mg 0.152 Niacin ,PP;B-3____________mg 3.951 Pantothenic acid,B-5_______mg 0.376 Vitamin B-6 ______________mg 0.200 Folate, total B-9__________mcg 18 Folate, food B-9__________mcg 18 Folate, DFE B-9__________mcg 18 Choline, total _____________mg 38.4 protein 81 ,protein 526 phospho 1 , canxi 1 Xì dầu được làm từ đậu nành và lúa mì (shoyu) = Soy sauce made from soy and wheat (shoyu) = 100g Nước_____________________g 70.77 Energy, năng lượng_______kcal 53 Protein____________________g 6.28 Total lipid (fat ) _____________g 0.04--0mega 3/6 ( 2 / 16 mg (100g ) Carbohydrate,by difference____g 7.61 Fiber, Chất xơ _____________g 0.8 Sugars, total ( đường ,tổng )__g 1.70 Calcium, Ca______________mg 19 Iron, Fe__________________mg 1.93 Magnesium,Mg ___________mg 43 Phosphorus, P____________mg 125 Potassium, K_____________mg 217 Sodium, Na ______________mg 5637 Zinc , Zn_________________mg 0.52 Copper ,Cu_______________mg 0.104 Manganese,Mn ___________mg 0.424 Selenium _______________mcg 0.5 Thiamin ,B-1 _____________mg 0.033 Riboflavin, B-2 ____________mg 0.165 Niacin ,PP;B-3____________mg 2.196 Pantothenic acid,B-5_______mg 0.297 Vitamin B-6 ______________mg 0.148 Folate, total B-9__________mcg 14 Folate, food B-9__________mcg 14 Folate, DFE B-9__________mcg 14 Choline, total _____________mg 18.3 protein 51 ,protein 331 phospho 1 , canxi 1 ----------------------------------------------------------- Bồ công anh xanh, nguyên = Dandelion greens, raw = 100g ( xem hình thấy lá ,không thấy rễ ) Nước_____________________g 85.60 Energy, năng lượng_______kcal 45 Protein____________________g 2.70 Total lipid (fat ) _____________g 0.70--0mega 3/6 ( 44 / 261 mg (100g ) Carbohydrate,by difference____g 9.20 Fiber, Chất xơ _____________g 3.5 Sugars, total ( đường ,tổng )__g 0.71 Calcium, Ca______________mg 187 Iron, Fe__________________mg 3.10 Magnesium,Mg ___________mg 36 Phosphorus, P____________mg 66 Potassium, K_____________mg 397 Sodium, Na ______________mg 76 Zinc , Zn_________________mg 0.41 Copper ,Cu_______________mg 0.171 Manganese,Mn ___________mg 0.342 Selenium _______________mcg 0.5 Vitamin C________________mg 35.0 Thiamin ,B-1 _____________mg 0.190 Riboflavin, B-2 ____________mg 0.260 Niacin ,PP;B-3____________mg 0.806 Pantothenic acid,B-5_______mg 0.084 Vitamin B-6 ______________mg 0.251 Folate, total _____________mcg 27 Folate, food _____________mcg 27 Folate, DFE _____________mcg 27 Choline, total______________mg 35.3 Vitamin A, RAE __________mcg 508 Carotene, beta ___________mcg 5854 Carotene, alpha __________mcg 363 Cryptoxanthin, beta _______mcg 121 Lutein + zeaxanthin _______mcg 13610 Vitamin E (alpha-tocopherol)_mg 3.44 Vitamin K _______________mcg 778.4 protein 41 , protein 15 phospho 1 , canxi 1 Bồ Công Anh xanh, nấu chín, đun sôi, để ráo nước, mà không có muối = Dandelion greens, cooked, boiled, drained, without salt = 100g Nước_____________________g 89.80 Energy, năng lượng_______kcal 3 Protein____________________g 2.00 Total lipid (fat )______________g 0.60 Carbohydrate,by difference____g 6.40 Fiber, Chất xơ______________g 2.9 Sugars, total ( đường ,tổng )__g 0.50 Calcium, Ca______________mg 140 Iron, Fe__________________mg 1.80 Magnesium,Mg____________mg 24 Phosphorus, P____________mg 42 Potassium, K_____________mg 232 Sodium, Na_______________mg 44 Zinc , Zn_________________mg 0.28 Copper ,Cu_______________mg 0.115 Manganese,Mn____________mg 0.230 Selenium________________mcg 0.3 Vitamin C________________mg 18 Thiamin ,B-1______________mg 0.130 Riboflavin, B-2_____________mg 0.175 Niacin ,PP;B-3____________mg 0.514 Pantothenic acid,B-5_______mg 0.057 Vitamin B-6_______________mg 0.160 Folate, total B-9__________mcg 13 Folate, food B-9__________mcg 13 Folate, DFE B-9__________mcg 13 Choline, total______________mg 25.0 Vitamin A, RAE___________mcg 342 Carotene, beta____________mcg 3940 Carotene, alpha___________mcg 244 Cryptoxanthin, beta________mcg 82 Vitamin A, IU_______________IU 6837 Lutein + zeaxanthin________mcg 9158 Vitamin E (alpha-tocopherol)__mg 2.44 Vitamin K _______________mcg 551.4 protein 48, protein 15 phospho 1 , canxi 1 --------------------------------------------------------------------------- Rong biển, tảo bẹ, nguyên = Seaweed, kelp, raw = 100g Nước_____________________g 81.58 Energy, năng lượng________kcal 43 Protein____________________g 1.68 Total lipid (fat ) _____________g 0.56--0mega 3/6 ( 4 / 20 mg (100g ) Carbohydrate,by difference____g 9.57 Fiber, Chất xơ _____________g 1.3 Sugars, total ( đường ,tổng )__g 0.60 Calcium, Ca______________mg 168 Iron, Fe__________________mg 2.85 Magnesium,Mg ___________mg 121 Phosphorus, P____________mg 42 Potassium, K_____________mg 89 Sodium, Na ______________mg 233 Zinc , Zn_________________mg 1.23 Copper ,Cu_______________mg 0.130 Manganese,Mn ___________mg 0.200 Selenium _______________mcg 0.7 Vitamin C________________mg 3.0 Thiamin ,B-1 _____________mg 0.050 Riboflavin, B-2 ____________mg 0.150 Niacin ,PP;B-3____________mg 0.470 Pantothenic acid,B-5_______mg 0.642 Vitamin B-6 ______________mg 0.002 Folate, total B-9__________mcg 180 Folate, food B-9__________mcg 180 Folate, DFE B-9__________mcg 180 Choline, total _____________mg 12.8 Vitamin A, RAE __________mcg 6 Carotene, beta ___________mcg 70 Vitamin E (alpha-tocopherol)_mg 0.87 Vitamin K _______________mcg 66.0 protein 40 ,protein 10 phospho 1, canxi 1 Rong biển, wakame, nguyên = Seaweed, wakame, raw = 100g Nước_____________________g 79.99 Energy, năng lượng_______kcal 45 Protein____________________g 3.03 Total lipid (fat ) _____________g 0.64--0mega 3/6 ( 188 / 10 mg (100g ) Carbohydrate,by difference____g 9.14 Fiber, Chất xơ _____________g 0.5 Sugars, total ( đường ,tổng )__g 0.65 Calcium, Ca______________mg 150 Iron, Fe__________________mg 2.18 Magnesium,Mg ___________mg 107 Phosphorus, P____________mg 80 Potassium, K_____________mg 50 Sodium, Na ______________mg 872 Zinc , Zn_________________mg 0.38 Copper ,Cu_______________mg 0.284 Manganese,Mn ___________mg 1.400 Selenium _______________mcg 0.7 Vitamin C________________mg 3.0 Thiamin ,B-1 _____________mg 0.060 Riboflavin, B-2 ____________mg 0.230 Niacin ,PP;B-3____________mg 1.600 Pantothenic acid,B-5_______mg 0.697 Vitamin B-6 ______________mg 0.002 Folate, total _____________mcg 196 Folate, food _____________mcg 196 Folate, DFE _____________mcg 196 Choline, total______________mg 13.9 Vitamin A, RAE __________mcg 18 Carotene, beta ___________mcg 216 Vitamin E (alpha-tocopherol)_mg 1.00 Vitamin K _______________mcg 5.3 protein 38, protein 21 phospho 1 , canxi 1 -------------------------------------------------------- Sen gốc, nguyên = Lotus root, raw = 100g Nước_____________________g 79.10 Energy, năng lượng_______kcal 74 Protein____________________g 2.60 Total lipid (fat )______________g 0.10--0mega 3/6 ( 6 / 14 mg (100g ) Carbohydrate,by difference____g 17.23 Fiber, Chất xơ______________g 4.9 Calcium, Ca______________mg 45 Iron, Fe__________________mg 1.16 Magnesium,Mg____________mg 23 Phosphorus, P____________mg 100 Potassium, K_____________mg 556 Sodium, Na_______________mg 40 Zinc , Zn_________________mg 0.39 Copper ,Cu_______________mg 0.257 Manganese,Mn____________mg 0.261 Selenium________________mcg 0.6 Vitamin C________________mg 44.0 Thiamin ,B-1______________mg 0.160 Riboflavin, B-2_____________mg 0.220 Niacin ,PP;B-3____________mg 0.400 Pantothenic acid,B-5_______mg 0.377 Vitamin B-6_______________mg 0.258 Folate, total B-9__________mcg 13 Folate, food B-9__________mcg 13 Folate, DFE B-9__________mcg 13 protein 26, protein 58 phospho 1 , canxi 1 Sen gốc, nấu chín, đun sôi, để ráo nước, mà không có muối = Lotus root, cooked, boiled, drained, without salt = 100g Nước_____________________g 81.42 Energy, năng lượng_______kcal 66 Protein____________________g 1.58 Total lipid (fat )______________g 0.07 Carbohydrate,by difference____g 16.02 Fiber, Chất xơ______________g 3.1 Sugars, total ( đường ,tổng )__g 0.50 Calcium, Ca______________mg 26 Iron, Fe__________________mg 0.90 Magnesium,Mg____________mg 22 Phosphorus, P____________mg 78 Potassium, K_____________mg 363 Sodium, Na_______________mg 45 Zinc , Zn_________________mg 0.33 Copper ,Cu_______________mg 0.217 Manganese,Mn____________mg 0.220 Selenium________________mcg 0.6 Vitamin C________________mg 27.4 Thiamin ,B-1______________mg 0.127 Riboflavin, B-2_____________mg 0.010 Niacin ,PP;B-3____________mg 0.300 Pantothenic acid,B-5_______mg 0.302 Vitamin B-6_______________mg 0.218 Folate, total B-9__________mcg 8 Folate, food B-9__________mcg 8 Folate, DFE B-9__________mcg 8 Choline, total______________mg 25.4 Vitamin E (alpha-tocopherol )_mg 0.01 Vitamin K (phylloquinone)___mcg 0.1 protein 21, protein 61 phospho 1 , canxi 1 ----------------------------------------------------------------- Chi Ngưu bảng gốc, nguyên = Burdock root, raw = 100g Nước_____________________g 80.09 Energy, năng lượng_______kcal 72 Protein____________________g 1.53 Total lipid (fat )______________g 0.15--0mega 3/6 ( 2 / 56 mg (100g ) Carbohydrate,by difference____g 17.34 Fiber, Chất xơ______________g 3.3 Sugars, total ( đường ,tổng )__g 2.90 Calcium, Ca______________mg 41 Iron, Fe__________________mg 0.80 Magnesium,Mg____________mg 38 Phosphorus, P____________mg 51 Potassium, K_____________mg 308 Sodium, Na_______________mg 5 Zinc , Zn_________________mg 0.33 Copper ,Cu_______________mg 0.077 Manganese,Mn____________mg 0.232 Selenium________________mcg 0.7 Vitamin C________________mg 3.0 Thiamin ,B-1______________mg 0.010 Riboflavin, B-2_____________mg 0.030 Niacin ,PP;B-3____________mg 0.300 Pantothenic acid,B-5_______mg 0.321 Vitamin B-6_______________mg 0.240 Folate, total B-9__________mcg 23 Folate, food B-9__________mcg 23 Folate, DFE B-9__________mcg 23 Choline, total______________mg 11.7 Betaine___________________mg 0.2 Vitamin E (alpha-tocopherol)__mg 0.38 Vitamin K _______________mcg 1.6 protein 30, protein 38 phospho 1 , canxi 1 Chi Ngưu bảng gốc, nấu chín, đun sôi, để ráo nước, mà không có muối = Burdock root, cooked, boiled, drained, without salt = 100g Nước_____________________g 75.64 Energy, năng lượng_______kcal 88 Protein____________________g 2.09 Total lipid (fat )______________g 0.14 Carbohydrate,by difference____g 21.15 Fiber, Chất xơ______________g 1.8 Sugars, total ( đường ,tổng )__g 3.55 Calcium, Ca______________mg 49 Iron, Fe__________________mg 0.77 Magnesium,Mg____________mg 39 Phosphorus, P____________mg 93 Potassium, K_____________mg 360 Sodium, Na_______________mg 4 Zinc , Zn_________________mg 0.38 Copper ,Cu_______________mg 0.089 Manganese,Mn____________mg 0.270 Selenium________________mcg 0.9 Vitamin C________________mg 2.6 Thiamin ,B-1______________mg 0.039 Riboflavin, B-2_____________mg 0.058 Niacin ,PP;B-3____________mg 0.320 Pantothenic acid,B-5_______mg 0.353 Vitamin B-6_______________mg 0.279 Folate, total B-9__________mcg 20 Folate, food B-9__________mcg 20 Folate, DFE B-9__________mcg 20 Choline, total______________mg 14.3 Betaine___________________mg 0.2 Vitamin E (alpha-tocopherol)__mg 0.46 Vitamin K _______________mcg 2.0 protein 23, protein 43 phospho 1 , canxi 1 |
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Feb 25 2011, 07:26 PM
Bài viết
#9
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Advanced Member Nhóm: Members Bài viết: 405 Gia nhập vào: 29-July 09 Thành viên thứ.: 4,110 |
Các loại Thủy Sản , Hải Sản ..v..v..
Cá, cá cơm, châu Âu, nguyên = Fish, anchovy, european, raw = 100g Nước_____________________g 73.37 Energy, năng lượng_______kcal 131 Protein____________________g 20.35 Total lipid (fat ) _____________g 4.84--0mega 3/6 ( 1479 / 97 mg ) Calcium, Ca______________mg 147 Iron, Fe__________________mg 3.25 Magnesium,Mg ___________mg 41 Phosphorus, P____________mg 174 Potassium, K_____________mg 383 Sodium, Na ______________mg 104 Zinc , Zn_________________mg 1.72 Copper ,Cu_______________mg 0.211 Manganese,Mn ___________mg 0.070 Selenium _______________mcg 36.5 Thiamin ,B-1 _____________mg 0.055 Riboflavin, B-2 ____________mg 0.256 Niacin ,PP;B-3____________mg 14.024 Pantothenic acid,B-5_______mg 0.645 Vitamin B-6 ______________mg 0.143 Folate, total B-9__________mcg 9 Folate, food B-9__________mcg 9 Folate, DFE B-9__________mcg 9 Vitamin B-12 ____________mcg 0.62 Vitamin A, RAE__________mcg 15 Retinol _________________mcg 15 Vitamin E (alpha-tocopherol)_mg 0.57 Vitamin K _______________mcg 0.1 Cholesterol _______________mg 60 protein 117, protein 139 phospho 1 , canxi 1 ----------------------------------------------------------- Cá, cá thu, Đại Tây Dương, nguyên = Fish, mackerel, Atlantic, raw = 100g Nước_____________________g 63.55 Energy, năng lượng_______kcal 205 Protein____________________g 18.60 Total lipid (fat ) _____________g 13.89--0mega 3/6 ( 2670 / 219 mg ) Calcium, Ca______________mg 12 Iron, Fe__________________mg 1.63 Magnesium,Mg ___________mg 76 Phosphorus, P____________mg 217 Potassium, K_____________mg 314 Sodium, Na ______________mg 90 Zinc , Zn_________________mg 0.63 Copper ,Cu_______________mg 0.73 Manganese,Mn ___________mg 0.015 Selenium _______________mcg 4.1 Vitamin C________________mg 0.4 Thiamin ,B-1 _____________mg 0.176 Riboflavin, B-2 ____________mg 0.312 Niacin ,PP;B-3____________mg 9.080 Pantothenic acid,B-5_______mg 0.856 Vitamin B-6 ______________mg 0.399 Folate, total B-9__________mcg 1 Folate, food B-9__________mcg 1 Folate, DFE B-9__________mcg 1 Choline, total _____________mg 65.0 Vitamin B-12 ____________mcg 8.71 Vitamin A, RAE _________mcg 50 Retinol _________________mcg 50 Vitamin E (alpha-tocopherol)_mg 1.52 Vitamin D (D2 + D3)_______mcg 16.1 Vitamin D3 (cholecalciferol)_mcg 16.1 Vitamin D _________________IU 643 Vitamin K _______________mcg 5.0 Cholesterol _______________mg 70 protein 86, protein 1550 phospho 1 , canxi 1 Cá, cá thu, vua, nguyên = Fish, mackerel, king, raw = 100g Nước_____________________g 75.85 Energy, năng lượng_______kcal 105 Protein____________________g 20.28 Total lipid (fat ) _____________g 2.00 --0mega 3/6 ( 330- 40 mg ) Calcium, Ca______________mg 31 Iron, Fe__________________mg 1.78 Magnesium,Mg ___________mg 32 Phosphorus, P____________mg 248 Potassium, K_____________mg 435 Sodium, Na ______________mg 158 Zinc , Zn_________________mg 0.56 Copper ,Cu_______________mg 0.026 Manganese,Mn ___________mg 0.005 Selenium _______________mcg 36.5 Vitamin C________________mg 1.6 Thiamin ,B-1 _____________mg 0.100 Riboflavin, B-2 ____________mg 0.476 Niacin ,PP;B-3____________mg 8.590 Pantothenic acid,B-5_______mg 0.839 Vitamin B-6 ______________mg 0.442 Folate, total B-9__________mcg 8 Folate, food B-9__________mcg 8 Folate, DFE B-9__________mcg 8 Vitamin B-12 ____________mcg 15.60 Vitamin A, RAE _________mcg 218 Retinol _________________mcg 218 Cholesterol _______________mg 53 protein 82, protein 655 phospho 1 , canxi 1 Cá, cá thu, Tây Ban Nha, nguyên = Fish, mackerel, spanish, raw = 100g Nước_____________________g 71.67 Energy, năng lượng_______kcal 139 Protein____________________g 19.29 Total lipid (fat ) _____________g 6.30--0mega 3/6 ( 1476 - 97 mg ) Calcium, Ca______________mg 11 Iron, Fe__________________mg 0.44 Magnesium,Mg ___________mg 33 Phosphorus, P____________mg 205 Potassium, K_____________mg 446 Sodium, Na ______________mg 59 Zinc , Zn_________________mg 0.49 Copper ,Cu_______________mg 0.055 Manganese,Mn ___________mg 0.014 Selenium _______________mcg 36.5 Vitamin C________________mg 1.6 Thiamin ,B-1 _____________mg 0.130 Riboflavin, B-2 ____________mg 0.170 Niacin ,PP;B-3____________mg 2.300 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6 ______________mg 0.400 Folate, total B-9__________mcg 1 Folic acid B-9____________mcg Folate, food B-9__________mcg 1 Folate, DFE B-9__________mcg 1 Choline, total _____________mg 50.5 Vitamin B-12 ____________mcg 2.40 Vitamin A, RAE _________mcg 39 Retinol _________________mcg 39 Vitamin E (alpha-tocopherol)_mg 0.69 Vitamin D (D2 + D3)_______mcg 7.3 Vitamin D3 (cholecalciferol)_mcg 7.3 Vitamin D_________________IU 292 Vitamin K _______________mcg 0.1 Cholesterol _______________mg 76 protein 44, protein 1754 phospho 1 , canxi 1 Cá, cá thu, Thái Bình Dương và jack, hỗn hợp các loài, nguyên = Fish, mackerel, Pacific and jack, mixed species, raw = 100g Nước_____________________g 70.15 Energy, năng lượng_______kcal 158 Protein____________________g 20.07 Total lipid (fat ) _____________g 7.89 --0mega 3/6 ( 1614 - 116 mg ) Calcium, Ca______________mg 23 Iron, Fe__________________mg 1.16 Magnesium,Mg ___________mg 28 Phosphorus, P____________mg 125 Potassium, K_____________mg 406 Sodium, Na ______________mg 86 Zinc , Zn_________________mg 0.67 Copper ,Cu_______________mg 0.093 Manganese,Mn ___________mg 0.015 Selenium _______________mcg 36.5 Vitamin C________________mg 2.0 Thiamin ,B-1 _____________mg 0.111 Riboflavin, B-2 ____________mg 0.421 Niacin ,PP;B-3____________mg 8.320 Pantothenic acid,B-5_______mg 0.316 Vitamin B-6 ______________mg 0.330 Folate, total B-9__________mcg 2 Folate, food B-9__________mcg 2 Folate, DFE B-9__________mcg 2 Choline, total _____________mg 66.9 Vitamin B-12 ____________mcg 4.40 Vitamin A, RAE _________mcg 19 Retinol _________________mcg 19 Vitamin E (alpha-tocopherol)_mg 1.00 Vitamin D (D2 + D3)_______mcg 9.1 Vitamin D3 (cholecalciferol)_mcg 9.1 Vitamin D ________________ IU 366 Vitamin K _______________mcg 0.1 Cholesterol _______________mg 47 protein 161, protein 873 phospho 1 , can 1 ------------------------------------------------------------------------------------------------------ Cá, cá ngừ, cá tươi, cá ngừ vây xanh, nguyên = Fish, tuna, fresh, bluefin, raw = 100g Nước_____________________g 68.09 Energy, năng lượng_______kcal 144 Protein____________________g 23.33 Total lipid (fat ) _____________g 4.90--0mega 3/6 ( 1298 - 53 mg ) Calcium, Ca______________mg 8 Iron, Fe__________________mg 1.02 Magnesium,Mg ___________mg 50 Phosphorus, P____________mg 254 Potassium, K_____________mg 253 Sodium, Na ______________mg 39 Zinc , Zn_________________mg 0.60 Copper ,Cu_______________mg 0.086 Manganese,Mn ___________mg 0.015 Selenium _______________mcg 36.5 Thiamin ,B-1 _____________mg 0.241 Riboflavin, B-2 ____________mg 0.251 Niacin ,PP;B-3____________mg 8.654 Pantothenic acid,B-5_______mg 0.054 Vitamin B-6 ______________mg 0.455 Folate, total B-9__________mcg 2 Folate, food B-9__________mcg 2 Folate, DFE B-9__________mcg 2 Choline, total _____________mg 65.0 Vitamin B-12 ____________mcg 9.43 Vitamin A, RAE _________mcg 655 Retinol _________________mcg 655 Vitamin E (alpha-tocopherol)_mg 1.00 Vitamin D (D2 + D3)_______mcg 5.7 Vitamin D3 (cholecalciferol)_mcg 5.7 Vitamin D ________________ IU 227 Cholesterol _______________mg 38 protein 93, protein 2917 phospho 1 , canxi Cá, cá ngừ, cá tươi, cá ngừ vằn, nguyên = Fish, tuna, fresh, skipjack, raw = 100g Nước_____________________g 70.58 Energy, năng lượng_______kcal 103 Protein____________________g 22.00 Total lipid (fat ) _____________g 1.01--0mega 3/6 ( 269 - 16 mg ) Calcium, Ca______________mg 29 Iron, Fe__________________mg 1.25 Magnesium,Mg ___________mg 34 Phosphorus, P____________mg 222 Potassium, K_____________mg 407 Sodium, Na ______________mg 37 Zinc , Zn_________________mg 0.82 Copper ,Cu_______________mg 0.086 Manganese,Mn ___________mg 0.015 Selenium _______________mcg 36.5 Vitamin C________________mg 1.0 Thiamin ,B-1 _____________mg 0.033 Riboflavin, B-2 ____________mg 0.100 Niacin ,PP;B-3____________mg 15.400 Pantothenic acid,B-5_______mg 0.420 Vitamin B-6 ______________mg 0.850 Folate, total B-9__________mcg 9 Folate, food B-9__________mcg 9 Folate, DFE B-9__________mcg 9 Vitamin B-12 ____________mcg 1.90 Vitamin A, RAE _________mcg 16 Retinol _________________mcg 16 Cholesterol _______________mg 47 protein 100, protein 759 phospho 1 , canxi 1 Cá, cá ngừ, cá tươi, vàng, nguyên = Fish, tuna, fresh, yellowfin, raw = 100g Nước_____________________g 74.03 Energy, năng lượng_______kcal 109 Protein____________________g 24.40 Total lipid (fat ) _____________g 0.49 --0mega 3/6 ( 106 - 8 mg ) Calcium, Ca______________mg 4 Iron, Fe__________________mg 0.77 Magnesium,Mg ___________mg 35 Phosphorus, P____________mg 278 Potassium, K_____________mg 441 Sodium, Na ______________mg 45 Zinc , Zn_________________mg 0.37 Copper ,Cu_______________mg 0.036 Manganese,Mn ___________mg 0.011 Selenium _______________mcg 90.6 Thiamin ,B-1 _____________mg 0.118 Riboflavin, B-2 ____________mg 0.115 Niacin ,PP;B-3____________mg 18.475 Pantothenic acid,B-5_______mg 0.280 Vitamin B-6 ______________mg 0.933 Folate, total B-9__________mcg 2 Folate, food B-9__________mcg 2 Folate, DFE B-9__________mcg 2 Choline, total _____________mg 65.0 Vitamin B-12 ____________mcg 2.08 Vitamin A, RAE _________mcg 18 Retinol _________________mcg 18 Vitamin E (alpha-tocopherol)_mg 0.24 Vitamin D (D2 + D3)_______mcg 1.7 Vitamin D3 (cholecalciferol)_mcg 1.7 Vitamin D ________________ IU 69 Vitamin K _______________mcg 0.1 Cholesterol _______________mg 39 protein 88, protein 6100 phospho 1 , canxi 1 ------------------------------------------------------------------------------------------------------- Cá, cá hồi, Đại Tây Dương, nuôi, nguyên = Fish, salmon, Atlantic, farmed, raw = 100g Nước_____________________g 64.89 Energy, năng lượng_______kcal 208 Protein____________________g 20.42 Total lipid (fat ) _____________g 14.42--0mega 3/6 ( 2507 - 82 mg ) Calcium, Ca______________mg 9 Iron, Fe__________________mg 0.34 Magnesium,Mg ___________mg 27 Phosphorus, P____________mg 240 Potassium, K_____________mg 363 Sodium, Na ______________mg 59 Zinc , Zn_________________mg 0.36 Copper ,Cu_______________mg 0.045 Manganese,Mn ___________mg 0.011 Selenium _______________mcg 24.0 Vitamin C________________mg 3.9 Thiamin ,B-1 _____________mg 0.207 Riboflavin, B-2 ____________mg 0.155 Niacin ,PP;B-3____________mg 8.672 Pantothenic acid,B-5_______mg 1.547 Vitamin B-6 ______________mg 0.636 Folate, total B-9__________mcg 26 Folate, food B-9__________mcg 26 Folate, DFE B-9__________mcg 26 Choline, total _____________mg 78.5 Betaine__________________mg 3.0 Vitamin B-12 ____________mcg 3.23 Vitamin A, IU ____________mcg 50 Vitamin E (alpha-tocopherol)_mg 3.55 Tocopherol, beta___________mg 0.01 Tocopherol,gamma_________mg 0.30 Tocopherol, delta __________mg 0.05 Vitamin K _______________mcg 0.5 Cholesterol _______________mg 55 protein 86, protein 2269 phospho 1 , canxi 1 Cá, cá hồi, Đại Tây Dương, hoang dã, nguyên = Fish, salmon, Atlantic, wild, raw = 100g Nước_____________________g 68.50 Energy, năng lượng_______kcal 142 Protein____________________g 19.84 Total lipid (fat ) _____________g 6.34--0mega 3/6 ( 2018 - 172 mg ) Calcium, Ca______________mg 12 Iron, Fe__________________mg 0.80 Magnesium,Mg ___________mg 29 Phosphorus, P____________mg 200 Potassium, K_____________mg 490 Sodium, Na ______________mg 44 Zinc , Zn_________________mg 0.64 Copper ,Cu_______________mg 0.250 Manganese,Mn ___________mg 0.016 Selenium _______________mcg 36.5 Thiamin ,B-1 _____________mg 0.226 Riboflavin, B-2 ____________mg 0.380 Niacin ,PP;B-3____________mg 7.860 Pantothenic acid,B-5_______mg 1.664 Vitamin B-6 ______________mg 0.818 Folate, total B-9__________mcg 25 Folate, food B-9__________mcg 25 Folate, DFE B-9__________mcg 25 Vitamin B-12 ____________mcg 3.18 Vitamin A, RAE _________mcg 12 Retinol _________________mcg 12 Cholesterol _______________mg 55 protein 100, protein 1654 phospho 1 , canxi 1 Cá, cá hồi, chinook, nguyên = Fish, salmon, chinook, raw = 100g Nước_____________________g 71.64 Energy, năng lượng_______kcal 179 Protein____________________g 19.93 Total lipid (fat ) _____________g 10.43--0mega 3/6 ( 2342 - 122 mg ) Calcium, Ca______________mg 26 Iron, Fe__________________mg 0.25 Magnesium,Mg ___________mg 95 Phosphorus, P____________mg 289 Potassium, K_____________mg 394 Sodium, Na ______________mg 47 Zinc , Zn_________________mg 0.44 Copper ,Cu_______________mg 0.041 Manganese,Mn ___________mg 0.015 Selenium _______________mcg 36.5 Vitamin C________________mg 4.0 Thiamin ,B-1 _____________mg 0.054 Riboflavin, B-2 ____________mg 0.113 Niacin ,PP;B-3____________mg 8.420 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6 ______________mg 0.400 Folate, total B-9__________mcg 30 Folate, food B-9__________mcg 30 Folate, DFE B-9__________mcg 30 Vitamin B-12 ____________mcg 1.30 Vitamin A, RAE _________mcg 136 Retinol _________________mcg 136 Vitamin E (alpha-tocopherol)_mg 1.22 Cholesterol _______________mg 50 pritein 69, protein 767 phospho 1 , canxi 1 Cá, cá hồi, Coho, nuôi, nguyên = Fish, salmon, coho, farmed, raw = 100g Nước_____________________g 70.47 Energy, năng lượng_______kcal 160 Protein____________________g 21.27 Total lipid (fat ) _____________g 7.67--0mega 3/6 ( 1281- 349 mg ) Calcium, Ca______________mg 12 Iron, Fe__________________mg 0.34 Magnesium,Mg ___________mg 31 Phosphorus, P____________mg 292 Potassium, K_____________mg 450 Sodium, Na ______________mg 47 Zinc , Zn_________________mg 0.43 Copper ,Cu_______________mg 0.048 Manganese,Mn ___________mg 0.012 Selenium _______________mcg 12.6 Vitamin C________________mg 1.1 Thiamin ,B-1 _____________mg 0.090 Riboflavin, B-2 ____________mg 0.110 Niacin ,PP;B-3____________mg 6.913 Pantothenic acid,B-5_______mg 1.140 Vitamin B-6 ______________mg 0.660 Folate, total B-9__________mcg 13 Folate, food B-9__________mcg 13 Folate, DFE B-9__________mcg 13 Vitamin B-12 ____________mcg 2.67 Vitamin A, RAE _________mcg 56 Retinol _________________mcg 56 Cholesterol _______________mg 51 protein 73, protein 2440 phospho 1 , canxi 1 Cá, cá hồi, Coho, hoang dã, nguyên = Fish, salmon, coho, wild, raw = 100g Nước_____________________g 72.66 Energy, năng lượng_______kcal 146 Protein____________________g 21.62 Total lipid (fat ) _____________g 5.93--0mega 3/6 ( 1474 - 206 mg ) Calcium, Ca______________mg 36 Iron, Fe__________________mg 0.56 Magnesium,Mg ___________mg 31 Phosphorus, P____________mg 262 Potassium, K_____________mg 423 Sodium, Na ______________mg 46 Zinc , Zn_________________mg 0.41 Copper ,Cu_______________mg 0.051 Manganese,Mn ___________mg 0.014 Selenium _______________mcg 36.5 Vitamin C________________mg 1.0 Thiamin ,B-1 _____________mg 0.113 Riboflavin, B-2 ____________mg 0.140 Niacin ,PP;B-3____________mg 7.230 Pantothenic acid,B-5_______mg 0.823 Vitamin B-6 ______________mg 0.549 Folate, total B-9__________mcg 9 Folate, food B-9__________mcg 9 Folate, DFE B-9__________mcg 9 Choline, total _____________mg 109.4 Vitamin B-12 ____________mcg 4.17 Vitamin A, RAE _________mcg 40 Retinol _________________mcg 40 Vitamin E (alpha-tocopherol)_mg 0.73 Vitamin D (D2 + D3)_______mcg 9.0 Vitamin D3 (cholecalciferol)_mcg 9.0 Vitamin D ________________ IU 361 Vitamin K _______________mcg 0.1 Cholesterol _______________mg 45 protein 83, protein 601 phospho 1 , canxi 1 Cá, cá hồi, cá hồng, nguyên = Fish, salmon, pink, raw = 100g Nước_____________________g 75.52 Energy, năng lượng_______kcal 127 Protein____________________g 20.50 Total lipid (fat ) _____________g 4.40--0mega 3/6 ( 607 - 105 mg ) Calcium, Ca______________mg 7 Iron, Fe__________________mg 0.38 Magnesium,Mg ___________mg 27 Phosphorus, P____________mg 261 Potassium, K_____________mg 366 Sodium, Na ______________mg 75 Zinc , Zn_________________mg 0.39 Copper ,Cu_______________mg 0.063 Manganese,Mn ___________mg 0.011 Selenium _______________mcg 31.4 Thiamin ,B-1 _____________mg 0.080 Riboflavin, B-2 ____________mg 0.105 Niacin ,PP;B-3____________mg 7.995 Pantothenic acid,B-5_______mg 1.030 Vitamin B-6 ______________mg 0.611 Folate, total B-9__________mcg 4 Folate, food B-9__________mcg 4 Folate, DFE B-9__________mcg 4 Choline, total _____________mg 94.6 Vitamin B-12 ____________mcg 4.15 Vitamin A, RAE _________mcg 35 Retinol _________________mcg 35 Vitamin E (alpha-tocopherol)_mg 0.40 Vitamin D (D2 + D3)_______mcg 10.9 Vitamin D3 (cholecalciferol)_mcg 10.9 Vitamin D ________________ IU 435 Vitamin K _______________mcg 0.4 Cholesterol _______________mg 46 protein 79, protein 2929 phospho 1 , canxi 1 Cá, cá hồi, Sockeye, nguyên = Fish, salmon, sockeye, raw = 100g Nước_____________________g 73.15 Energy, năng lượng_______kcal 142 Protein____________________g 21.31 Total lipid (fat ) _____________g 5.61--0mega 3/6 ( 825 - 352 mg ) Calcium, Ca______________mg 10 Iron, Fe__________________mg 0.42 Magnesium,Mg ___________mg 30 Phosphorus, P____________mg 266 Potassium, K_____________mg 343 Sodium, Na ______________mg 112 Zinc , Zn_________________mg 0.42 Copper ,Cu_______________mg 0.061 Manganese,Mn ___________mg 0.011 Selenium _______________mcg 30.6 Thiamin ,B-1 _____________mg 0.180 Riboflavin, B-2 ____________mg 0.118 Niacin ,PP;B-3____________mg 8.138 Pantothenic acid,B-5_______mg 1.150 Vitamin B-6 ______________mg 0.612 Folate, total B-9__________mcg 8 Folate, food B-9__________mcg 8 Folate, DFE B-9__________mcg 8 Choline, total _____________mg 94.6 Vitamin B-12 ____________mcg 5.95 Vitamin A, RAE _________mcg 58 Retinol _________________mcg 58 Vitamin E (alpha-tocopherol)_mg 0.95 Tocopherol, beta___________mg 0.01 Tocopherol,gamma_________mg 0.16 Tocopherol, delta __________mg 0.19 Vitamin D (D2 + D3)_______mcg 11.0 Vitamin D3 (cholecalciferol)_mcg 11.0 Vitamin D ________________ IU 441 Vitamin K _______________mcg 0.1 Cholesterol _______________mg 53 protein 81 ,protein 2131 phospho 1 , canxi 1 Cá, cá hồi, chum, nguyên = Fish, salmon, chum, raw = 100g Nước_____________________g 75.38 Energy, năng lượng_______kcal 120 Protein____________________g 20.14 Total lipid (fat ) _____________g 3.77--0mega 3/6 ( 740 - 60 mg ) Calcium, Ca______________mg 11 Iron, Fe__________________mg 0.55 Magnesium,Mg ___________mg 22 Phosphorus, P____________mg 283 Potassium, K_____________mg 429 Sodium, Na ______________mg 50 Zinc , Zn_________________mg 0.47 Copper ,Cu_______________mg 0.055 Manganese,Mn ___________mg 0.015 Selenium _______________mcg 36.5 Thiamin ,B-1 _____________mg 0.080 Riboflavin, B-2 ____________mg 0.180 Niacin ,PP;B-3____________mg 7.000 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6 ______________mg 0.400 Folate, total B-9__________mcg 4 Folate, food B-9__________mcg 4 Folate, DFE B-9__________mcg 4 Vitamin B-12 ____________mcg 3.00 Vitamin A, RAE _________mcg 30 Retinol _________________mcg 30 Vitamin E (alpha-tocopherol)_mg 1.09 Cholesterol _______________mg 74 protein 72, protein 1831 phospho 1 , canxi 1 Cá, cá hồi, Chum, nguyên (Alaska bản địa) = Fish, Salmon, Chum, raw (Alaska Native) = 100g Nước_____________________g 72.34 Energy, năng lượng_______kcal 116 Protein____________________g 20.69 Total lipid (fat ) _____________g 3.67--0mega 3/6 ( 670 - 30 mg ) Calcium, Ca______________mg 7 Iron, Fe__________________mg 0.56 Magnesium,Mg ___________mg 26 Phosphorus, P____________mg 230 Potassium, K_____________mg 370 Sodium, Na ______________mg 59 Zinc , Zn_________________mg 0.54 Copper ,Cu_______________mg 0.137 Manganese,Mn ___________mg 0.030 Selenium _______________mcg 39.7 Thiamin ,B-1 _____________mg 0.156 Riboflavin, B-2 ____________mg 0.217 Niacin ,PP;B-3____________mg 8.790 Pantothenic acid,B-5_______mg 1.020 Vitamin B-6 ______________mg 0.189 Folate, total B-9__________mcg 18 Folate, food B-9__________mcg 18 Folate, DFE B-9__________mcg 18 Vitamin B-12 ____________mcg 8.08 Vitamin A, RAE _________mcg 32 Retinol _________________mcg 32 Vitamin E (alpha-tocopherol)_mg 0.49 Vitamin K _______________mcg 0.3 Cholesterol _______________mg 59 protein 90, protein 2956 phospho 1 , canxi 1 Cá, cá hồi, Coho (bạc), nguyên (Alaska bản địa) = Fish, salmon, coho (silver), raw (Alaska Native) = 100g Nước_____________________g 69.38 Energy, năng lượng_______kcal 140 Protein____________________g 22.56 Total lipid (fat ) _____________g 5.57--0mega 3/6 ( 2143 - 781 mg ) Calcium, Ca______________mg 5 Iron, Fe__________________mg 0.55 Magnesium,Mg ___________mg 28 Phosphorus, P____________mg 240 Potassium, K_____________mg 380 Sodium, Na ______________mg 58 Zinc , Zn_________________mg 0.41 Copper ,Cu_______________mg 0.051 Selenium _______________mcg 27.6 Thiamin ,B-1 _____________mg 0.152 Riboflavin, B-2 ____________mg 0.189 Niacin ,PP;B-3____________mg 7.930 Pantothenic acid,B-5_______mg 1.230 Vitamin B-6 ______________mg 0.225 Folate, total B-9__________mcg 13 Folate, food B-9__________mcg 13 Folate, DFE B-9__________mcg 13 Vitamin B-12 ____________mcg 8.52 Vitamin A, RAE _________mcg 30 Retinol _________________mcg 30 Vitamin E (alpha-tocopherol)_mg 0.81 Tocopherol, beta___________mg 0.01 Tocopherol,gamma_________mg 0.01 Vitamin K _______________mcg 0.2 Cholesterol _______________mg 58 protein 94, protein 4512 phospho 1 , canxi 1 Cá, cá hồi, vua (chinook), nguyên (Alaska bản địa) = Fish, salmon, king (chinook), raw (Alaska Native) = 100g Nước_____________________g 65.96 Energy, năng lượng_______kcal 187 Protein____________________g 20.25 Total lipid (fat ) _____________g 11.73--0mega 3/6 ( 1340 - 110 mg ) Calcium, Ca______________mg 42 Iron, Fe__________________mg 0.79 Magnesium,Mg ___________mg 24 Phosphorus, P____________mg 208 Potassium, K_____________mg 370 Sodium, Na ______________mg 48 Zinc , Zn_________________mg 0.52 Selenium _______________mcg 31.0 Thiamin ,B-1 _____________mg 0.161 Riboflavin, B-2 ____________mg 0.169 Niacin ,PP;B-3____________mg 8.415 Pantothenic acid,B-5_______mg 0.987 Vitamin B-6 ______________mg 0.271 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Vitamin B-12 ____________mcg 7.38 Vitamin A, RAE _________mcg 136 Retinol _________________mcg 136 Vitamin E (alpha-tocopherol)_mg 1.49 Tocopherol, beta___________mg 0.01 Tocopherol,gamma_________mg 0.03 Vitamin K _______________mcg 0.3 Cholesterol _______________mg 61 protein 98, protein 483 phospho 1 , canxi 1 Cá, cá hồi, Sockeye (màu đỏ), nguyên (Alaska bản địa) = Fish, salmon, sockeye (red), raw (Alaska Native) = 100g Nước_____________________g 69.64 Energy, năng lượng_______kcal 153 Protein____________________g 21.94 Total lipid (fat ) _____________g 7.28--0mega 3/6 ( 1130 - 80 mg ) Calcium, Ca______________mg 7 Iron, Fe__________________mg 0.53 Magnesium,Mg ___________mg 27 Phosphorus, P____________mg 240 Potassium, K_____________mg 360 Sodium, Na ______________mg 60 Zinc , Zn_________________mg 0.52 Copper ,Cu_______________mg 0.052 Manganese,Mn ___________mg 0.014 Selenium _______________mcg 29.9 Thiamin ,B-1 _____________mg 0.253 Riboflavin, B-2 ____________mg 0.297 Niacin ,PP;B-3____________mg 8.040 Pantothenic acid,B-5_______mg 1.140 Vitamin B-6 ______________mg 0.282 Folate, total B-9__________mcg 11 Folate, food B-9__________mcg 11 Folate, DFE B-9__________mcg 11 Vitamin B-12 ____________mcg 7.82 Vitamin A, RAE _________mcg 58 Retinol _________________mcg 58 Vitamin E (alpha-tocopherol)_mg 1.25 Tocopherol, beta___________mg 0.01 Tocopherol,gamma_________mg 0.04 Vitamin K _______________mcg 0.3 Cholesterol _______________mg 64 protein 92 ,protein 3135 phospho 1 , canxi 1 Cá, cá hồi, cầu vồng, hoang dã, nguyên = Fish, trout, rainbow, wild, raw = 100g Nước_____________________g 71.87 Energy, năng lượng_______kcal 119 Protein____________________g 20.48 Total lipid (fat ) _____________g 3.46--0mega 3/6 ( 812- 239 mg ) Calcium, Ca______________mg 67 Iron, Fe__________________mg 0.70 Magnesium,Mg ___________mg 31 Phosphorus, P____________mg 271 Potassium, K_____________mg 481 Sodium, Na ______________mg 31 Zinc , Zn_________________mg 1.08 Copper ,Cu_______________mg 0.109 Manganese,Mn ___________mg 0.158 Selenium _______________mcg 12.6 Vitamin C________________mg 2.4 Thiamin ,B-1 _____________mg 0.123 Riboflavin, B-2 ____________mg 0.105 Niacin ,PP;B-3____________mg 5.384 Pantothenic acid,B-5_______mg 0.928 Vitamin B-6 ______________mg 0.406 Folate, total B-9__________mcg 12 Folate, food B-9__________mcg 12 Folate, DFE B-9__________mcg 12 Vitamin B-12 ____________mcg 4.45 Vitamin A, RAE _________mcg 19 Retinol _________________mcg 19 Cholesterol_______________mg 59 protein 76, protein 306 phospho 1 , canxi 1 Cá, cá hồi, cầu vồng, nuôi, nguyên liệu = Fish, trout, rainbow, farmed, raw = 100g Nước_____________________g 73.80 Energy, năng lượng_______kcal 141 Protein____________________g 19.94 Total lipid (fat ) _____________g 6.18--0mega 3/6 ( 883 - 560 mg ) Calcium, Ca______________mg 25 Iron, Fe__________________mg 0.31 Magnesium,Mg ___________mg 25 Phosphorus, P____________mg 226 Potassium, K_____________mg 377 Sodium, Na ______________mg 51 Zinc , Zn_________________mg 0.45 Copper ,Cu_______________mg 0.046 Manganese,Mn ___________mg 0.011 Selenium _______________mcg 23.6 Vitamin C________________mg 2.9 Thiamin ,B-1 _____________mg 0.120 Riboflavin, B-2 ____________mg 0.090 Niacin ,PP;B-3____________mg 5.567 Pantothenic acid,B-5_______mg 1.667 Vitamin B-6 ______________mg 0.340 Folate, total B-9__________mcg 11 Folate, food B-9__________mcg 11 Folate, DFE B-9__________mcg 11 Choline, total _____________mg 65.0 Vitamin B-12 ____________mcg 4.30 Vitamin A, RAE _________mcg 84 Retinol _________________mcg 84 Vitamin E (alpha-tocopherol)_mg 2.34 Tocopherol,gamma_________mg 0.04 Vitamin D (D2 + D3)_______mcg 15.9 Vitamin D3 (cholecalciferol)_mcg 15.9 Vitamin D ________________ IU 635 Vitamin K _______________mcg 0.1 Cholesterol _______________mg 59 protein 89, protein 797.6 phospho 1 , canxi 1 Cá, cá hồi, hỗn hợp các loài, nguyên = Fish, trout, mixed species, raw = 100g Nước_____________________g 71.42 Energy, năng lượng_______kcal 148 Protein____________________g 20.77 Total lipid (fat )______________g 6.61 Calcium, Ca______________mg 43 Iron, Fe__________________mg 1.50 Magnesium,Mg____________mg 22 Phosphorus, P____________mg 245 Potassium, K_____________mg 361 Sodium, Na_______________mg 52 Zinc , Zn_________________mg 0.66 Copper ,Cu_______________mg 0.188 Manganese,Mn____________mg 0.851 Selenium _______________mcg 12.6 Thiamin ,B-1______________mg 0.350 Riboflavin, B-2_____________mg 0.330 Niacin ,PP;B-3____________mg 4.500 Pantothenic acid,B-5_______mg 1.940 Vitamin B-6_______________mg 0.200 Folate, total B-9__________mcg 13 Folate, food B-9__________mcg 13 Folate, DFE B-9__________mcg 13 Choline, total______________mg 65.0 Vitamin B-12_____________mcg 7.79 Vitamin A, RAE__________mcg 17 Retinol _________________mcg 17 Vitamin E (alpha-tocopherol)_mg 0.20 Vitamin D (D2 + D3)_______mcg 3.9 Vitamin D3_______________mcg 3.9 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 58 protein 85, protein 484 phospho 1 , canxi 1 ---------------------------------------------------------------------------------------- Cá, cá chép, nguyên = Fish, carp, raw = 100g Nước_____________________g 76.31 Energy, năng lượng_______kcal 127 Protein____________________g 17.83 Total lipid (fat ) _____________g 5.60--0mega 3/6 ( 704 - 517 mg ) Calcium, Ca______________mg 41 Iron, Fe__________________mg 1.24 Magnesium,Mg ___________mg 29 Phosphorus, P____________mg 415 Potassium, K_____________mg 333 Sodium, Na ______________mg 49 Zinc , Zn_________________mg 1.48 Copper ,Cu_______________mg 0.057 Manganese,Mn ___________mg 0..042 Selenium _______________mcg 12.6 Vitamin C________________mg 1.6 Thiamin ,B-1 _____________mg 0.115 Riboflavin, B-2 ____________mg 0.055 Niacin ,PP;B-3____________mg 1.640 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6 ______________mg 0.190 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Choline, total _____________mg 65.0 Vitamin B-12 ____________mcg 1.53 Vitamin A, RAE _________mcg 9 Retinol _________________mcg 9 Vitamin E (alpha-tocopherol)_mg 0.63 Vitamin D (D2 + D3)_______mcg 24.7 Vitamin D3 (cholecalciferol)_mcg 24.7 Vitamin D_________________IU 988 Vitamin K _______________mcg 0.1 Cholesterol _______________mg 66 protein 43 ,protein 435 phospho 1 , canxi 1 --------------------------------------------------------------------------------------------------------- Cá, cá trích, Đại Tây Dương, nguyên = Fish, herring, Atlantic, raw = 100g Nước_____________________g 72.05 Energy, năng lượng_______kcal 158 Protein____________________g 17.96 Total lipid (fat ) _____________g 9.04 --0mega 3/6 ( 1729 - 130 mg ) Calcium, Ca______________mg 57 Iron, Fe__________________mg 1.10 Magnesium,Mg ___________mg 32 Phosphorus, P____________mg 236 Potassium, K_____________mg 327 Sodium, Na ______________mg 90 Zinc , Zn_________________mg 0.99 Copper ,Cu_______________mg 0.092 Manganese,Mn ___________mg 0.035 Selenium _______________mcg 36.5 Vitamin C________________mg 0.7 Thiamin ,B-1 _____________mg 0.092 Riboflavin, B-2 ____________mg 0.233 Niacin ,PP;B-3____________mg 3.217 Pantothenic acid,B-5_______mg 0.645 Vitamin B-6 ______________mg 0.302 Folate, total B-9__________mcg 10 Folate, food B-9__________mcg 10 Folate, DFE B-9__________mcg 10 Choline, total _____________mg 65.0 Vitamin A, RAE _________mcg 28 Retinol _________________mcg 28 Vitamin E (alpha-tocopherol)_mg 1.07 Vitamin D3 (cholecalciferol)_mcg 4.2 Vitamin D ________________ IU 167 Vitamin K _______________mcg 0.1 Cholesterol _______________mg 60 protein 77, protein 347 phospho 1 , canxi 1 Cá, cá trích, Thái Bình Dương, nguyên = Fish, herring, Pacific, raw = 100g Nước_____________________g 71.52 Energy, năng lượng_______kcal 195 Protein____________________g 16.39 Total lipid (fat ) _____________g 13.88--0mega 3/6 ( 1887 - 192 mg ) Calcium, Ca______________mg 83 Iron, Fe__________________mg 1.12 Magnesium,Mg ___________mg 32 Phosphorus, P____________mg 228 Potassium, K_____________mg 423 Sodium, Na ______________mg 74 Zinc , Zn_________________mg 0.53 Copper ,Cu_______________mg 0.078 Manganese,Mn ___________mg 0.045 Selenium _______________mcg 36.5 Thiamin ,B-1 _____________mg 0.060 Riboflavin, B-2 ____________mg 0.200 Niacin ,PP;B-3____________mg 2.200 Pantothenic acid,B-5_______mg 1.000 Vitamin B-6 ______________mg 0.450 Folate, total B-9__________mcg 5 Folate, food B-9__________mcg 5 Folate, DFE B-9__________mcg 5 Vitamin B-12 ____________mcg 10.00 Vitamin A, RAE _________mcg 32 Retinol _________________mcg 32 Cholesterol _______________mg 77 protein 72 , protein 198 phospho 1 , canxi 1 ------------------------------------------------------------------------------------- Cá, bass, nước sạch, các loài khác nhau, nguyên = Fish, bass, fresh water, mixed species, raw = 100g Nước_____________________g 75.66 Energy, năng lượng_______kcal 114 Protein____________________g 18.86 Total lipid (fat ) _____________g 3.69 --0mega 3/6 ( 790 - 87 mg ) Calcium, Ca______________mg 80 Iron, Fe__________________mg 1.49 Magnesium,Mg ___________mg 30 Phosphorus, P____________mg 200 Potassium, K_____________mg 356 Sodium, Na ______________mg 70 Zinc , Zn_________________mg 0.65 Copper ,Cu_______________mg 0.093 Manganese,Mn ___________mg 0.889 Selenium _______________mcg 12.6 Vitamin C________________mg 2.0 Thiamin ,B-1 _____________mg 0.075 Riboflavin, B-2 ____________mg 0.074 Niacin ,PP;B-3____________mg 1.250 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6 ______________mg 0.120 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Vitamin B-12 ____________mcg 2.00 Vitamin A, RAE__________mcg 30 Retinol _________________mcg 30 Cholesterol_______________mg 68 protein 95, protein 236 phospho 1 , canxi 1 Cá, bass, sọc, nguyên = Fish, bass, striped, raw = 100g Nước_____________________g 79.22 Energy, năng lượng_______kcal 97 Protein____________________g 17.73 Total lipid (fat ) _____________g 2.33--0mega 3/6 ( 769 - 15 mg ) Calcium, Ca______________mg 15 Iron, Fe__________________mg 0.84 Magnesium,Mg ___________mg 40 Phosphorus, P____________mg 198 Potassium, K_____________mg 256 Sodium, Na ______________mg 69 Zinc , Zn_________________mg 0.40 Copper ,Cu_______________mg 0.031 Manganese,Mn ___________mg 0.015 Selenium _______________mcg 36.5 Thiamin ,B-1 _____________mg 0.100 Riboflavin, B-2 ____________mg 0.030 Niacin ,PP;B-3____________mg 2.100 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6 ______________mg 0.300 Folate, total B-9__________mcg 9 Folate, food B-9__________mcg 9 Folate, DFE B-9__________mcg 9 Vitamin B-12 ____________mcg 3.82 Vitamin A, RAE__________mcg 27 Retinol _________________mcg 27 Cholesterol_______________mg 80 protein 90,protein 1182 phospho 1 , canxi 1 ----------------------------------------------------- Cá, cá lâú, nguyên = Fish, burbot, raw = 100g Nước_____________________g 79.26 Energy, năng lượng_______kcal 90 Protein____________________g 19.31 Total lipid (fat ) _____________g 0.81--0mega 3/6 ( 192 - 9 mg ) Calcium, Ca______________mg 50 Iron, Fe__________________mg 0.90 Magnesium,Mg ___________mg 32 Phosphorus, P____________mg 200 Potassium, K_____________mg 404 Sodium, Na ______________mg 97 Zinc , Zn_________________mg 0.76 Copper ,Cu_______________mg 0.200 Manganese,Mn ___________mg 0.700 Selenium _______________mcg 12.6 Thiamin ,B-1 _____________mg 0.372 Riboflavin, B-2 ____________mg 0.141 Niacin ,PP;B-3____________mg 1.620 Pantothenic acid,B-5_______mg 0.150 Vitamin B-6 ______________mg 0.300 Folate, total B-9__________mcg 1 Folate, food B-9__________mcg 1 Folate, DFE B-9__________mcg 1 Vitamin B-12 ____________mcg 0.80 Vitamin A, RAE__________mcg 5 Retinol _________________mcg 5 Cholesterol_______________mg 60 protein 97,protein 387 phospho 1 , canxi 1 --------------------------------------------------------- Cá, chim, nguyên = Fish, butterfish, raw = 100g Nước_____________________g 74.13 Energy, năng lượng_______kcal 146 Protein____________________g 17.28 Total lipid (fat ) _____________g 8.02 Calcium, Ca______________mg 22 Iron, Fe__________________mg 0.50 Magnesium,Mg ___________mg 25 Phosphorus, P____________mg 240 Potassium, K_____________mg 375 Sodium, Na ______________mg 89 Zinc , Zn_________________mg 0.77 Copper ,Cu_______________mg 0.054 Manganese,Mn ___________mg 0.015 Selenium _______________mcg 36.5 Thiamin ,B-1 _____________mg 0.120 Riboflavin, B-2 ____________mg 0.150 Niacin ,PP;B-3____________mg 4.500 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6 ______________mg 0.300 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Vitamin B-12 ____________mcg 1.90 Vitamin A, RAE__________mcg 30 Retinol _________________mcg 30 Cholesterol_______________mg 65 protein 72, protein 786 phospho 1 , canxi 1 --------------------------------------------------------- Cá, cá da trơn, kênh, nuôi, nguyên = Fish, catfish, channel, farmed, raw = 100g Nước_____________________g 79.06 Energy, năng lượng_______kcal 19 Protein____________________g 15.23 Total lipid (fat ) _____________g 5.94--0mega 3/6 ( 143 - 915 mg ) Calcium, Ca______________mg 8 Iron, Fe__________________mg 0.23 Magnesium,Mg ___________mg 19 Phosphorus, P____________mg 204 Potassium, K_____________mg 302 Sodium, Na ______________mg 98 Zinc , Zn_________________mg 0.48 Copper ,Cu_______________mg 0.032 Manganese,Mn ___________mg 0.015 Selenium _______________mcg 8.2 Thiamin ,B-1 _____________mg 0.020 Riboflavin, B-2 ____________mg 0.083 Niacin ,PP;B-3____________mg 2.105 Pantothenic acid,B-5_______mg 0.670 Vitamin B-6 ______________mg 0.154 Folate, total B-9__________mcg 10 Folate, food B-9__________mcg 10 Folate, DFE B-9__________mcg 10 Vitamin B-12 ____________mcg 2.88 Vitamin E (alpha-tocopherol)_mg 0.81 Tocopherol, beta___________mg 0.01 Tocopherol,gamma_________mg 0.22 Vitamin D (D2 + D3)_______mcg 0.2 Vitamin D3 (cholecalciferol)_mcg 0.2 Vitamin D_________________IU 9 Vitamin K _______________mcg 2.1 Cholesterol_______________mg 55 protein 75, protein 1904 phospho 1 , canxi 1 Cá, cá da trơn, kênh, hoang dã, nguyên = Fish, catfish, channel, wild, raw = 100g Nước_____________________g 80.36 Energy, năng lượng_______kcal 95 Protein____________________g 16.38 Total lipid (fat )______________g 2.82--0mega 3/6 ( 535 - 101 mg ) Calcium, Ca______________mg 14 Iron, Fe__________________mg 0.30 Magnesium,Mg____________mg 23 Phosphorus, P____________mg 209 Potassium, K_____________mg 258 Sodium, Na_______________mg 43 Zinc , Zn_________________mg 0.51 Copper ,Cu_______________mg 0.034 Manganese,Mn____________mg 0.025 Selenium _______________mcg 12.6 Vitamin C________________mg 0.7 Thiamin ,B-1 _____________mg 0.210 Riboflavin, B-2_____________mg 0.072 Niacin ,PP;B-3____________mg 1.907 Pantothenic acid,B-5_______mg 0.765 Vitamin B-6_______________mg 0.116 Folate, total B-9__________mcg 10 Folate, food B-9__________mcg 10 Folate, DFE B-9__________mcg 10 Vitamin B-12_____________mcg 2.23 Vitamin A, RAE__________mcg 15 Retinol _________________mcg 15 Vitamin D (D2 + D3)_______mcg 12.5 Vitamin D_________________IU 500 Cholesterol_______________mg 58 protein 79, protein 1170 phospho 1 , canxi 1 ------------------------------------------------------ Cá, cá tuyết, Đại Tây Dương, nguyên = Fish, cod, Atlantic, raw = 100g Nước_____________________g 81.22 Energy, năng lượng_______kcal 82 Protein____________________g 17.81 Total lipid (fat )______________g 0.67--0mega 3/6 ( 195 - 5 mg ) Calcium, Ca______________mg 16 Iron, Fe__________________mg 0.38 Magnesium,Mg____________mg 32 Phosphorus, P____________mg 203 Potassium, K_____________mg 413 Sodium, Na_______________mg 54 Zinc , Zn_________________mg 0.45 Copper ,Cu_______________mg 0.028 Manganese,Mn____________mg 0.015 Selenium _______________mcg 33.1 Vitamin C,total ascorbic acid_mg 1.0 Thiamin ,B-1______________mg 0.076 Riboflavin, B-2_____________mg 0.065 Niacin ,PP;B-3____________mg 2.063 Pantothenic acid,B-5_______mg 0.153 Vitamin B-6_______________mg 0.245 Folate, total B-9__________mcg 7 Folate, food B-9__________mcg 7 Folate, DFE B-9__________mcg 7 Vitamin B-12_____________mcg 0.91 Vitamin A, RAE__________mcg 12 Retinol _________________mcg 12 Vitamin E (alpha-tocopherol)_mg0.64 Vitamin D (D2 + D3)_______mcg 0.9 Vitamin D3______________mcg 0.9 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 43 protein 88, protein 1114 phospho 1 , canxi 1 Cá, cá tuyết, Thái Bình Dương, nguyên = Fish, cod, Pacific, raw = 100g Nước_____________________g 83.95 Energy, năng lượng_______kcal 69 Protein____________________g 15.27 Total lipid (fat )______________g 0.41--0mega 3/6 ( 135 - 19 mg ) Calcium, Ca______________mg 8 Iron, Fe__________________mg 0.16 Magnesium,Mg____________mg 20 Phosphorus, P____________mg 281 Potassium, K_____________mg 235 Sodium, Na_______________mg 303 Zinc , Zn_________________mg 0.31 Copper ,Cu_______________mg 0.019 Manganese,Mn____________mg 0.012 Selenium _______________mcg 22.9 Thiamin ,B-1______________mg 0.033 Riboflavin, B-2_____________mg 0.045 Niacin ,PP;B-3____________mg 1.095 Pantothenic acid,B-5_______mg 0.294 Vitamin B-6_______________mg 0.117 Folate, total B-9__________mcg 7 Folate, food B-9__________mcg 7 Folate, DFE B-9__________mcg 7 Choline, total______________mg 65.0 Vitamin B-12_____________mcg 1.98 Vitamin A, RAE__________mcg 2 Retinol _________________mcg 2 Vitamin E (alpha-tocopherol)_mg0.54 Vitamin D (D2 + D3)_______mcg 0.5 Vitamin D3_______________mcg 0.5 Cholesterol_______________mg 47 protein 55, protein 1909 phospho 1 , canxi 1 ---------------------------------------------------------- Cá, trống, nước ngọt, nguyên = Fish, drum, freshwater, raw = 100g Nước_____________________g 77.33 Energy, năng lượng_______kcal 119 Protein____________________g 17.54 Total lipid (fat )______________g 4.93--0mega 3/6 ( 775 - 155 mg ) Calcium, Ca______________mg 60 Iron, Fe__________________mg 0.90 Magnesium,Mg____________mg 30 Phosphorus, P____________mg 180 Potassium, K_____________mg 275 Sodium, Na_______________mg 75 Zinc , Zn_________________mg 0.66 Copper ,Cu_______________mg 0.232 Manganese,Mn____________mg 0.700 Selenium _______________mcg 12.6 Vitamin C, total ascorbic acid_mg 1.0 Thiamin ,B-1______________mg 0.070 Riboflavin, B-2_____________mg 0.170 Niacin ,PP;B-3____________mg 2.350 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.300 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Vitamin B-12_____________mcg 2.00 Vitamin A, RAE__________mcg 51 Retinol _________________mcg 51 Cholesterol_______________mg 64 protein 98, protein 293 phospho 1 , canxi 1 ------------------------------------------------------- Cá, lươn, hỗn hợp các loài, nguyên = Fish, eel, mixed species, raw = 100g Nước_____________________g 68.26 Energy, năng lượng_______kcal 184 Protein____________________g 18.44 Total lipid (fat )______________g 11.66--0mega 3/6 ( 653 - 196 mg ) Calcium, Ca______________mg 20 Iron, Fe__________________mg 0.50 Magnesium,Mg____________mg 20 Phosphorus, P____________mg 216 Potassium, K_____________mg 272 Sodium, Na_______________mg 51 Zinc , Zn_________________mg 1.62 Copper ,Cu_______________mg 0.023 Manganese,Mn____________mg 0.035 Selenium _______________mcg 6.5 Vitamin C, total ascorbic acid_mg 1.8 Thiamin ,B-1______________mg 0.150 Riboflavin, B-2_____________mg 0.040 Niacin ,PP;B-3____________mg 3.500 Pantothenic acid,B-5_______mg 0.240 Vitamin B-6_______________mg 0.067 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Choline, total______________mg 65.0 Vitamin B-12_____________mcg 3.00 Vitamin A, RAE__________mcg 1043 Retinol _________________mcg 1043 Vitamin E (alpha-tocopherol)_mg 4.00 Vitamin D (D2 + D3)_______mcg 23.3 Vitamin D3_______________mcg 23.3 Vitamin D__________________IU 932 Cholesterol_______________mg 126 protein 86, protein 922 phospho 1 , canxi 1 Theo Đông y, lươn vàng tính ôn, vị ngọt, có công hiệu bổ ngũ tạng, bổ trung, ích khí, dưỡng huyết, ôn dương, bồi bổ can, thận, làm mạnh gân cốt, khử phong thấp, thông kinh mạch. Thích hợp với các chứng thiếu máu lao lực, ho hen, phong thấp đau nhức, gân cốt rã rời, thận hư đau lưng, liệt mặt ngoại biên, tiêu khát, kiết lỵ. ---------------------------------------------------------- Cá, cá bẹt (cá bơn và loài duy nhất), nguyên = Fish, flatfish (flounder and sole species), raw = 100g Nước_____________________g 84.63 Energy, năng lượng_______kcal 70 Protein____________________g 12.41 Total lipid (fat )______________g 1.93--0mega 3/6 ( 290- 53 mg ) Calcium, Ca______________mg 21 Iron, Fe__________________mg 0.18 Magnesium,Mg____________mg 252 Phosphorus, P____________mg 160 Potassium, K_____________mg 296 Sodium, Na_______________mg 0.32 Zinc , Zn_________________mg 0.019 Manganese,Mn____________mg 0.014 Selenium _______________mcg 26.5 Thiamin ,B-1______________mg 0.022 Riboflavin, B-2_____________mg 0.020 Niacin ,PP;B-3____________mg 1.040 Pantothenic acid,B-5_______mg 0.185 Vitamin B-6_______________mg 0.098 Folate, total B-9__________mcg 5 Folate, food B-9__________mcg 5 Folate, DFE B-9__________mcg 5 Choline, total______________mg 65.0 Vitamin B-12_____________mcg 1.13 Vitamin A, RAE__________mcg 10 Retinol _________________mcg 10 Vitamin E (alpha-tocopherol)_mg 0.63 Tocopherol, beta___________mg 0.01 Tocopherol,gamma_________mg 0.01 Tocopherol, delta __________mg 0.26 Vitamin D (D2 + D3)_______mcg 2.8 Vitamin D3_______________mcg 2.8 Vitamin D__________________IU 113 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 45 protein 78, protein 591 phospho 1 , canxi 1 Cá, cá bơn, Đại Tây Dương và Thái Bình Dương, nguyên = Fish, halibut, Atlantic and Pacific, raw = 100g Nước_____________________g 80.34 Energy, năng lượng_______kcal 91 Protein____________________g 18.56 Total lipid (fat ) _____________g 1.33--0mega 3/6 ( 221 - 43 mg ) Calcium, Ca______________mg 7 Iron, Fe__________________mg 0.16 Magnesium,Mg ___________mg 23 Phosphorus, P____________mg 236 Potassium, K_____________mg 435 Sodium, Na ______________mg 68 Zinc , Zn_________________mg 0.36 Copper ,Cu_______________mg 0.023 Manganese,Mn ___________mg 0.011 Selenium _______________mcg 45.6 Thiamin ,B-1 _____________mg 0.050 Riboflavin, B-2 ____________mg 0.030 Niacin ,PP;B-3____________mg 6.513 Pantothenic acid,B-5_______mg 0.343 Vitamin B-6 ______________mg 0.548 Folate, total B-9__________mcg 12 Folate, food B-9__________mcg 12 Folate, DFE B-9__________mcg 12 Choline, total _____________mg 61.8 Vitamin B-12 ____________mcg 1.10 Vitamin A, RAE _________mcg 20 Retinol _________________mcg 20 Vitamin E (alpha-tocopherol)_mg 0.61 Vitamin D (D2 + D3)_______mcg 4.7 Vitamin D3 (cholecalciferol)_mcg 4.7 Vitamin D ________________IU 190 Cholesterol _______________mg 49 protein 79, protein 2652 phospho 1 , canxi 1 Cá, cá bơn, Greenland, nguyên = Fish, halibut, Greenland, raw = 100g Nước_____________________g 70.27 Energy, năng lượng_______kcal 186 Protein____________________g 14.37 Total lipid (fat )______________g 13.84--0mega 3/6 ( 1051 - 123 mg ) Calcium, Ca______________mg 3 Iron, Fe__________________mg 0.66 Magnesium,Mg____________mg 26 Phosphorus, P____________mg 164 Potassium, K_____________mg 268 Sodium, Na_______________mg 80 Zinc , Zn_________________mg 0.40 Copper ,Cu_______________mg 0.030 Manganese,Mn____________mg 0.012 Selenium _______________mcg 36.5 Thiamin ,B-1______________mg 0.060 Riboflavin, B-2_____________mg 0.080 Niacin ,PP;B-3____________mg 1.500 Pantothenic acid,B-5_______mg 0.250 Vitamin B-6_______________mg 0.420 Folate, total B-9__________mcg 1 Folate, food B-9__________mcg 1 Folate, DFE B-9__________mcg 1 Choline, total______________mg 61.8 Vitamin B-12_____________mcg 1.00 Vitamin A, RAE__________mcg 14 Retinol _________________mcg 14 Vitamin E (alpha-tocopherol)_mg 0.73 Vitamin D (D2 + D3)_______mcg 27.4 Vitamin D3_______________mcg 27.4 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 46 protein 88, protein 4790 phospho 1, canxi 1 Cá, cá bơn, châu Âu, nguyên = Fish, turbot, european, raw = 100g Nước_____________________g 76.95 Energy, năng lượng_______kcal 95 Protein____________________g 16.05 Total lipid (fat )______________g 2.95 Calcium, Ca______________mg 18 Iron, Fe__________________mg 0.36 Magnesium,Mg____________mg 51 Phosphorus, P____________mg 129 Potassium, K_____________mg 238 Sodium, Na_______________mg 150 Zinc , Zn_________________mg 0.22 Copper ,Cu_______________mg 0.037 Manganese,Mn____________mg 0.017 Selenium _______________mcg 36.5 Vitamin C, total ascorbic acid_mg 1.7 Thiamin ,B-1______________mg 0.066 Riboflavin, B-2_____________mg 0.080 Niacin ,PP;B-3____________mg 2.200 Pantothenic acid,B-5_______mg 0.570 Vitamin B-6_______________mg 0.210 Folate, total B-9__________mcg 8 Folate, food B-9__________mcg 8 Folate, DFE B-9__________mcg 8 Vitamin B-12_____________mcg 2.20 Vitamin A, RAE__________mcg 11 Retinol _________________mcg 11 Cholesterol_______________mg 48 protein 125, protein 892 phospho 1 , canxi 1 Cá, cá bơn, nguyên, với da (Alaska bản địa) = Fish, halibut, raw, with skin (Alaska Native) = 100g Nước_____________________g 73.44 Energy, năng lượng_______kcal 108 Protein____________________g 20.53 Total lipid (fat )______________g 2.92--0mega 3/6 ( 681 - 28 mg ) Calcium, Ca______________mg 20 Iron, Fe__________________mg 0.27 Magnesium,Mg____________mg 26 Phosphorus, P____________mg 244 Potassium, K_____________mg 449 Sodium, Na_______________mg 79 Zinc , Zn_________________mg 0.61 Copper ,Cu_______________mg 0.042 Manganese,Mn____________mg 0.011 Selenium _______________mcg 51.1 Thiamin ,B-1______________mg 0.066 Riboflavin, B-2_____________mg 0.072 Niacin ,PP;B-3____________mg 5.762 Pantothenic acid,B-5_______mg 0.377 Vitamin B-6_______________mg 0.390 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Vitamin B-12_____________mcg 1.78 Vitamin A, RAE__________mcg 47 Retinol _________________mcg 47 Vitamin E (alpha-tocopherol)_mg 1.90 Cholesterol_______________mg 72 protein 143, protein 1027 phospho 1 , canxi 1 ------------------------------------------------------------- Cá, cá mú, hỗn hợp các loài, nguyên = Fish, grouper, mixed species, raw = 100g Nước_____________________g 79.22 Energy, năng lượng_______kcal 92 Protein____________________g 19.38 Total lipid (fat )______________g 1.02--0mega 3/6 ( 267 - 12 mg ) Calcium, Ca______________mg 27 Iron, Fe__________________mg 0.89 Magnesium,Mg____________mg 31 Phosphorus, P____________mg 162 Potassium, K_____________mg 483 Sodium, Na_______________mg 53 Zinc , Zn_________________mg 0.48 Copper ,Cu_______________mg 0.020 Manganese,Mn____________mg 0.014 Selenium _______________mcg 36.5 Thiamin ,B-1______________mg 0.070 Riboflavin, B-2_____________mg 0.005 Niacin ,PP;B-3____________mg 0.313 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.300 Folate, total B-9__________mcg 9 Folate, food B-9__________mcg 9 Folate, DFE B-9__________mcg 9 Vitamin B-12_____________mcg 0.60 Vitamin A, RAE__________mcg 43 Retinol _________________mcg 43 Cholesterol_______________mg 37 protein 120, protein 718 phospho 1 , canxi 1 ------------------------------------------------------------ Cá, cá Măng, nguyên = Fish, milkfish, raw = 100g Nước_____________________g 70.85 Energy, năng lượng_______kcal 148 Protein____________________g 20.53 Total lipid (fat )______________g 6.73 Calcium, Ca______________mg 51 Iron, Fe__________________mg 0.32 Magnesium,Mg____________mg 30 Phosphorus, P____________mg 162 Potassium, K_____________mg 292 Sodium, Na_______________mg 72 Zinc , Zn_________________mg 0.82 Copper ,Cu_______________mg 0.034 Manganese,Mn____________mg 0.020 Selenium _______________mcg 12.6 Thiamin ,B-1______________mg 0.013 Riboflavin, B-2_____________mg 0.054 Niacin ,PP;B-3____________mg 6.440 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.423 Folate, total B-9__________mcg 16 Folate, food B-9__________mcg 16 Folate, DFE B-9__________mcg 16 Vitamin B-12_____________mcg 3.40 Vitamin A, RAE__________mcg 30 Retinol _________________mcg 30 Cholesterol_______________mg 52 protein 128, protein 403 phospho 1 , canxi 1 ---------------------------------------------------------- Cá, cá đối, có sọc, nguyên = Fish, mullet, striped, raw = 100g Nước_____________________g 77.01 Energy, năng lượng_______kcal 117 Protein____________________g 19.35 Total lipid (fat )______________g 3.79--0mega 3/6 ( 449 - 88 mg ) Calcium, Ca______________mg 41 Iron, Fe__________________mg 1.02 Magnesium,Mg____________mg 29 Phosphorus, P____________mg 221 Potassium, K_____________mg 357 Sodium, Na_______________mg 65 Zinc , Zn_________________mg 0.52 Copper ,Cu_______________mg 0.051 Manganese,Mn____________mg 0.016 Selenium _______________mcg 36.5 Vitamin C, total ascorbic acid_mg 1.2 Thiamin ,B-1______________mg 0.090 Riboflavin, B-2_____________mg 0.080 Niacin ,PP;B-3____________mg 5.200 Pantothenic acid,B-5_______mg 0.760 Vitamin B-6_______________mg 0.425 Folate, total B-9__________mcg 9 Folate, food B-9__________mcg 9 Folate, DFE B-9__________mcg 9 Choline, total______________mg 70.2 Vitamin B-12_____________mcg 0.22 Vitamin A, RAE__________mcg 37 Retinol _________________mcg 37 Vitamin E (alpha-tocopherol)_mg 1.00 Vitamin D (D2 + D3)_______mcg 1.5 Vitamin D3_______________mcg 1.5 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 49 protein 88, protein 472 phospho 1 , canxi 1 ----------------------------------------------------- Cá, đậu đại dương, Đại Tây Dương, nguyên = Fish, ocean perch, Atlantic, raw = 100g Nước_____________________g 78.70 Energy, năng lượng_______kcal 79 Protein____________________g 15.31 Total lipid (fat )______________g 1.54--0mega 3/6 ( 240 - 40 mg ) Calcium, Ca______________mg 28 Iron, Fe__________________mg 0.22 Magnesium,Mg____________mg 23 Phosphorus, P____________mg 248 Potassium, K_____________mg 187 Sodium, Na_______________mg 287 Zinc , Zn_________________mg 0.29 Copper ,Cu_______________mg 0.021 Manganese,Mn____________mg 0.011 Selenium _______________mcg 28.6 Thiamin ,B-1______________mg 0.040 Riboflavin, B-2_____________mg 0.048 Niacin ,PP;B-3____________mg 1.005 Pantothenic acid,B-5_______mg 0.272 Vitamin B-6_______________mg 0.073 Folate, total B-9__________mcg 9 Folate, food B-9__________mcg 9 Folate, DFE B-9__________mcg 9 Choline, total______________mg 65.0 Vitamin B-12_____________mcg 1.50 Vitamin A, RAE__________mcg 12 Retinol _________________mcg 12 Vitamin E (alpha-tocopherol)_mg 0.76 Vitamin D (D2 + D3)_______mcg 1.2 Vitamin D3_______________mcg 1.2 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 52 protein 62, protein 547 phospho 1 , canxi 1 Cá, đậu, các loài khác nhau, liệu = Fish, perch, mixed species, raw = 100g Nước_____________________g 79.13 Energy, năng lượng_______kcal 91 Protein____________________g 19.39 Total lipid (fat )______________g 0.92 Calcium, Ca______________mg 80 Iron, Fe__________________mg 0.90 Magnesium,Mg____________mg 30 Phosphorus, P____________mg 200 Potassium, K_____________mg 269 Sodium, Na_______________mg 62 Zinc , Zn_________________mg 1.1 Copper ,Cu_______________mg 0.150 Manganese,Mn____________mg 0.700 Selenium _______________mcg 12.6 Vitamin C, total ascorbic acid_mg 1.7 Thiamin ,B-1______________mg 0.070 Riboflavin, B-2_____________mg 0.100 Niacin ,PP;B-3____________mg 1.520 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.120 Folate, total B-9__________mcg 5 Folate, food B-9__________mcg 5 Folate, DFE B-9__________mcg 5 Choline, total______________mg 65.0 Vitamin B-12_____________mcg 1.90 Vitamin A, RAE__________mcg 9 Retinol _________________mcg 9 Vitamin E (alpha-tocopherol)_mg 0.20 Vitamin D (D2 + D3)_______mcg 3.0 Vitamin D3_______________mcg 3.0 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 90 protein 97, protein 243 phospho 1 , canxi 1 -------------------------------------------------------- Cá, cá chó, miền bắc, nguyên = Fish, pike, northern, raw = 100g Nước_____________________g 78.92 Energy, năng lượng_______kcal 88 Protein____________________g 19.26 Total lipid (fat )______________g 0.69--0mega 3/6 ( 142 - 32 mg ) Calcium, Ca______________mg 57 Iron, Fe__________________mg 0.55 Magnesium,Mg____________mg 31 Phosphorus, P____________mg 220 Potassium, K_____________mg 259 Sodium, Na_______________mg 39 Zinc , Zn_________________mg 0.67 Copper ,Cu_______________mg 0.051 Manganese,Mn____________mg 0.240 Selenium _______________mcg 12.6 Vitamin C, total ascorbic acid_mg 3.8 Thiamin ,B-1______________mg 0.058 Riboflavin, B-2_____________mg 0.063 Niacin ,PP;B-3____________mg 2.300 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.117 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Choline, total______________mg 65.0 Vitamin B-12_____________mcg 2.00 Vitamin A, RAE__________mcg 21 Retinol _________________mcg 21 Vitamin E (alpha-tocopherol)_mg 0.20 Vitamin D (D2 + D3)_______mcg 2.5 Vitamin D3_______________mcg 2.5 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 39 protein 88, protein 338 phospho 1 , canxi 1 Cá, cá chó, Walleye, nguyên = Fish, pike, walleye, raw = 100g Nước_____________________g 79.31 Energy, năng lượng_______kcal 93 Protein____________________g 19.14 Total lipid (fat )______________g 1.22--0mega 3/6 ( 363 - 26 mg ) Calcium, Ca______________mg 110 Iron, Fe__________________mg 1.30 Magnesium,Mg____________mg 30 Phosphorus, P____________mg 210 Potassium, K_____________mg 389 Sodium, Na_______________mg 51 Zinc , Zn_________________mg 0.62 Copper ,Cu_______________mg 0.178 Manganese,Mn____________mg 0.800 Selenium _______________mcg 12.6 Thiamin ,B-1______________mg 0.270 Riboflavin, B-2_____________mg 0.160 Niacin ,PP;B-3____________mg 2.300 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.120 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Vitamin B-12_____________mcg 2.00 Vitamin A, RAE__________mcg 21 Retinol _________________mcg 21 Cholesterol_______________mg 86 protein 92, protein 174 phospho 1 , canxi 1 --------------------------------------------------------- Cá, cá minh thái, Đại Tây Dương, nguyên = Fish, pollock, Atlantic, raw = 100g Nước_____________________g 78.18 Energy, năng lượng_______kcal 92 Protein____________________g 19.44 Total lipid (fat )______________g 0.98--0mega 3/6 ( 443- 9 mg ) Calcium, Ca______________mg 60 Iron, Fe__________________mg 0.46 Magnesium,Mg____________mg 67 Phosphorus, P____________mg 221 Potassium, K_____________mg 356 Sodium, Na_______________mg 86 Zinc , Zn_________________mg 0.47 Copper ,Cu_______________mg 0.050 Manganese,Mn____________mg 0.015 Selenium _______________mcg 36.5 Thiamin ,B-1______________mg 0.047 Riboflavin, B-2_____________mg 0.185 Niacin ,PP;B-3____________mg 3.270 Pantothenic acid,B-5_______mg 0.358 Vitamin B-6_______________mg 0.287 Folate, total B-9__________mcg 3 Folate, food B-9__________mcg 3 Folate, DFE B-9__________mcg 3 Choline, total______________mg 75.8 Vitamin B-12_____________mcg 3.19 Vitamin A, RAE__________mcg 14 Retinol _________________mcg 14 Vitamin E (alpha-tocopherol)_mg 0.23 Vitamin D (D2 + D3)_______mcg 1.0 Vitamin D3_______________mcg 1.0 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 71 protein 88, protein 324 phospho 1 , canxi 1 Cá, cá minh thái, Walleye, nguyên = Fish, pollock, walleye, raw = 100g Nước_____________________g 86.75 Energy, năng lượng_______kcal 56 Protein____________________g 12.19 Total lipid (fat )______________g 0.41--0mega 3/6 ( 170- 19 mg ) Calcium, Ca______________mg 15 Iron, Fe__________________mg 0.22 Magnesium,Mg____________mg 16 Phosphorus, P____________mg 284 Potassium, K_____________mg 160 Sodium, Na_______________mg 333 Zinc , Zn_________________mg 0.31 Copper ,Cu_______________mg 0.031 Manganese,Mn____________mg 0.011 Selenium _______________mcg 15.9 Thiamin ,B-1______________mg 0.030 Riboflavin, B-2_____________mg 0.080 Niacin ,PP;B-3____________mg 0.653 Pantothenic acid,B-5_______mg 0.237 Vitamin B-6_______________mg 0.069 Folate, total B-9__________mcg 3 Folate, food B-9__________mcg 3 Folate, DFE B-9__________mcg 3 Choline, total______________mg 65.0 Vitamin B-12_____________mcg 1.63 Vitamin A, RAE__________mcg 3 Retinol _________________mcg 3 Vitamin E (alpha-tocopherol)_mg 0.49 Vitamin D (D2 + D3)_______mcg 0.2 Vitamin D3_______________mcg 0.2 Vitamin D__________________IU 8 Cholesterol_______________mg 46 protein 43, protein 813 phospho 1 , canxi 1 ---------------------------------------------------------- Cá, nhăn nhó, đại dương, nguyên = Fish, pout, ocean, raw = 100g Nước_____________________g 81.36 Energy, năng lượng_______kcal 79 Protein____________________g 16.64 Total lipid (fat )______________g 0.91--0mega 3/6 ( 0/ 32 mg ) Calcium, Ca______________mg 10 Iron, Fe__________________mg 0.28 Magnesium,Mg____________mg 13 Phosphorus, P____________mg 200 Potassium, K_____________mg 400 Sodium, Na_______________mg 61 Zinc , Zn_________________mg 1.03 Copper ,Cu_______________mg 0.032 Manganese,Mn____________mg 0.015 Selenium _______________mcg 36.5 Thiamin ,B-1______________mg 0.080 Riboflavin, B-2_____________mg 0.060 Niacin ,PP;B-3____________mg 2.100 Pantothenic acid,B-5_______mg 0.150 Vitamin B-6_______________mg 0.240 Folate, total B-9__________mcg 7 Folate, food B-9__________mcg 7 Folate, DFE B-9__________mcg 7 Vitamin B-12_____________mcg 0.90 Vitamin A, RAE__________mcg 12 Retinol _________________mcg 12 Cholesterol_______________mg 52 protein 84, protein 1664 phospho 1 , canxi 1 --------------------------------------------------------- Cá chẽm, các loài khác nhau, liệu = Fish, sea bass, mixed species, raw = 100g Nước_____________________g 78.27 Energy, năng lượng_______kcal 97 Protein____________________g 18.43 Total lipid (fat )______________g 2.00 Calcium, Ca______________mg 10 Iron, Fe__________________mg 0.29 Magnesium,Mg____________mg 41 Phosphorus, P____________mg 194 Potassium, K_____________mg 256 Sodium, Na_______________mg 68 Zinc , Zn_________________mg 0.40 Copper ,Cu_______________mg 0.019 Manganese,Mn____________mg 0.015 Selenium _______________mcg 36.5 Thiamin ,B-1______________mg 0.110 Riboflavin, B-2_____________mg 0.120 Niacin ,PP;B-3____________mg 1.600 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.400 Folate, total B-9__________mcg 5 Folate, food B-9__________mcg 5 Folate, DFE B-9__________mcg 5 Choline, total______________mg 60.8 Vitamin B-12_____________mcg 0.30 Vitamin A, RAE__________mcg 46 Retinol _________________mcg 46 Vitamin E (alpha-tocopherol)_mg 0.84 Vitamin D (D2 + D3)_______mcg 5.6 Vitamin D3_______________mcg 5.6 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 41 protein 95, protein 1843 phospho 1 , canxi 1 ------------------------------------------------------------ Cá voi, Beluga, thịt, nguyên liệu (Alaska bản địa) = Whale, beluga, meat, raw (Alaska Native) = 100g Nước_____________________g 72.50 Energy, năng lượng_______kcal 111 Protein____________________g 26.50 Total lipid (fat ) _____________g 0.50--0mega 3/6 ( 15 - 4 mg ) Calcium, Ca______________mg 7 Iron, Fe__________________mg 25.90 Magnesium,Mg ___________mg 22 Phosphorus, P____________mg 239 Potassium, K_____________mg 283 Sodium, Na ______________mg 78 Zinc , Zn_________________mg 2.76 Copper ,Cu_______________mg 0.113 Manganese,Mn ___________mg 0.046 Selenium _______________mcg 36.5 Thiamin ,B-1 _____________mg 0.014 Riboflavin, B-2 ____________mg 0.184 Niacin ,PP;B-3____________mg 5.386 Pantothenic acid,B-5_______mg 0.595 Vitamin B-6 ______________mg 0.046 Folate, total B-9__________mcg 4 Folate, food B-9__________mcg 4 Folate, DFE B-9__________mcg 4 Choline, total _____________mg 35.1 Betaine__________________mg 13.8 Vitamin B-12 ____________mcg 2.59 Vitamin A, RAE__________mcg 102 Cholesterol _______________mg 80 protein 111, protein 3786 phospho 1 , canxi 1 ----------------------------------------------------------------- Cá, cá mập, hỗn hợp các loài, nguyên = Fish, shark, mixed species, raw = 100g Nước_____________________g 73.58 Energy, năng lượng_______kcal 130 Protein____________________g 20.98 Total lipid (fat )______________g 4.51--0mega 3/6 ( 983 - 76 ) Calcium, Ca______________mg 34 Iron, Fe__________________mg 0.84 Magnesium,Mg____________mg 49 Phosphorus, P____________mg 210 Potassium, K_____________mg 160 Sodium, Na_______________mg 79 Zinc , Zn_________________mg 0.43 Copper ,Cu_______________mg 0.033 Manganese,Mn____________mg 0.015 Selenium _______________mcg 36.5 Thiamin ,B-1______________mg 0.042 Riboflavin, B-2_____________mg 0.062 Niacin ,PP;B-3____________mg 2.938 Pantothenic acid,B-5_______mg 0.695 Vitamin B-6_______________mg 0.400 Folate, total B-9__________mcg 3 Folate, food B-9__________mcg 3 Folate, DFE B-9__________mcg 3 Choline, total______________mg 65.0 Vitamin B-12_____________mcg 1.49 Vitamin A, RAE__________mcg 70 Retinol _________________mcg 70 Vitamin E (alpha-tocopherol)_mg 1.00 Vitamin D (D2 + D3)_______mcg 0.6 Vitamin D3_______________mcg 0.6 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 51 protein 100, protein 618 phospho 1 , canxi 1 ----------------------------------------------------------- Cá, thành phố, cầu vồng, nguyên = Fish, smelt, rainbow, raw = 100g Nước_____________________g 78.88 Energy, năng lượng_______kcal 97 Protein____________________g 17.63 Total lipid (fat )______________g 2.42--0mega 3/6 ( 760 - 45 mg ) Calcium, Ca______________mg 60 Iron, Fe__________________mg 0.90 Magnesium,Mg____________mg 30 Phosphorus, P____________mg 230 Potassium, K_____________mg 290 Sodium, Na_______________mg 60 Zinc , Zn_________________mg 1.65 Copper ,Cu_______________mg 0.139 Manganese,Mn____________mg 0.700 Selenium _______________mcg 336.5 Thiamin ,B-1______________mg 0.010 Riboflavin, B-2_____________mg 0.120 Niacin ,PP;B-3____________mg 1.450 Pantothenic acid,B-5_______mg 0.638 Vitamin B-6_______________mg 0.150 Folate, total B-9__________mcg 4 Folate, food B-9__________mcg 4 Folate, DFE B-9__________mcg 4 Choline, total______________mg 65.0 Vitamin B-12_____________mcg 3.44 Vitamin A, RAE__________mcg 15 Retinol _________________mcg 15 Vitamin E (alpha-tocopherol)_mg 0.50 Vitamin D (D2 + D3)_______mcg 0.8 Vitamin D3_______________mcg 0.8 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 70 protein 77, protein 294 phospho 1 , canxi 1 ---------------------------------------------------------- Cá, cá hồng, hỗn hợp các loài, nguyên = Fish, snapper, mixed species, raw = 100g Nước_____________________g 76.87 Energy, năng lượng_______kcal 100 Protein____________________g 20.51 Total lipid (fat )______________g 1.34--0mega 3/6 ( 380 - 19 mg ) Calcium, Ca______________mg 32 Iron, Fe__________________mg 0.18 Magnesium,Mg____________mg 32 Phosphorus, P____________mg 198 Potassium, K_____________mg 417 Sodium, Na_______________mg 64 Zinc , Zn_________________mg 0.36 Copper ,Cu_______________mg 0.028 Manganese,Mn____________mg 0.013 Selenium _______________mcg 38.2 Vitamin C, total ascorbic acid_mg 1.6 Thiamin ,B-1______________mg 0.046 Riboflavin, B-2_____________mg 0.003 Niacin ,PP;B-3____________mg 0.284 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.400 Folate, total B-9__________mcg 5 Folate, food B-9__________mcg 5 Folate, DFE B-9__________mcg 5 Choline, total______________mg 65.0 Vitamin B-12_____________mcg 3.00 Vitamin A, RAE__________mcg 32 Retinol _________________mcg 32 Vitamin E (alpha-tocopherol)_mg 0.96 Vitamin D (D2 + D3)_______mcg 10.2 Vitamin D3_______________mcg 10.2 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 37 protein 104, protein 641 phospho 1 , canxi 1 ------------------------------------------------------- Cá, tại chỗ, nguyên = Fish, spot, raw = 100g Nước_____________________g 75.95 Energy, năng lượng_______kcal 123 Protein____________________g 18.51 Total lipid (fat )______________g 4.90--0mega 3/6 ( 770- 40 mg ) Calcium, Ca______________mg 14 Iron, Fe__________________mg 0.32 Magnesium,Mg____________mg 42 Phosphorus, P____________mg 186 Potassium, K_____________mg 496 Sodium, Na_______________mg 29 Zinc , Zn_________________mg 0.51 Copper ,Cu_______________mg 0.046 Manganese,Mn____________mg 0.035 Selenium _______________mcg 36.5 Thiamin ,B-1______________mg 0.160 Riboflavin, B-2_____________mg 0.220 Niacin ,PP;B-3____________mg 7.000 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0ö.400 Folate, total B-9__________mcg 5 Folate, food B-9__________mcg 5 Folate, DFE B-9__________mcg 5 Vitamin B-12_____________mcg 3.00 Vitamin A, RAE__________mcg 30 Retinol _________________mcg 30 Cholesterol_______________mg 60 protein 100, protein 1323 phospho 1 , canxi 1 ------------------------------------------------------- Cá, cá tầm, loài hỗn hợp, nguyên = Fish, sturgeon, mixed species, raw = 100g Nước_____________________g 76.55 Energy, năng lượng_______kcal 105 Protein____________________g 16.14 Total lipid (fat )______________g 4.04--0mega 3/6 ( 432 - 68 mg ) Calcium, Ca______________mg 13 Iron, Fe__________________mg 0.70 Magnesium,Mg____________mg 35 Phosphorus, P____________mg 211 Potassium, K_____________mg 284 Sodium, Na_______________mg 54 Zinc , Zn_________________mg 0.42 Copper ,Cu_______________mg 0.041 Manganese,Mn____________mg 0.025 Selenium _______________mcg 12.6 Thiamin ,B-1______________mg 0.070 Riboflavin, B-2_____________mg 0.070 Niacin ,PP;B-3____________mg 8.300 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.200 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Choline, total______________mg 56.0 Vitamin B-12_____________mcg 2.20 Vitamin A, RAE__________mcg 210 Retinol _________________mcg 210 Vitamin E (alpha-tocopherol)_mg 0.50 Vitamin D (D2 + D3)_______mcg 10.3 Vitamin D3_______________mcg 10.3 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 60 protein 77, protein 1242 phospho 1 , canxi 1 |
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Feb 25 2011, 07:27 PM
Bài viết
#10
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Advanced Member Nhóm: Members Bài viết: 405 Gia nhập vào: 29-July 09 Thành viên thứ.: 4,110 |
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Cá, thái dương, bí ngô giống, nguyên = Fish, sunfish, pumpkin seed, raw = 100g Nước_____________________g 79.50 Energy, năng lượng_______kcal 89 Protein____________________g 19.40 Total lipid (fat )______________g 0.70--0mega 3/6 ( 152 - 15 mg ) Calcium, Ca______________mg 80 Iron, Fe__________________mg 1.20 Magnesium,Mg____________mg 30 Phosphorus, P____________mg 180 Potassium, K_____________mg 350 Sodium, Na_______________mg 80 Zinc , Zn_________________mg 1.55 Copper ,Cu_______________mg 0.300 Manganese,Mn____________mg 0.700 Selenium _______________mcg 12.6 Thiamin ,B-1______________mg 0.080 Riboflavin, B-2_____________mg 0.070 Niacin ,PP;B-3____________mg 1.200 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.20 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Vitamin B-12_____________mcg 2.00 Vitamin A, RAE__________mcg 15 Retinol _________________mcg 15 Cholesterol_______________mg 67 protein 108, protein 242.5 phospho 1 , canxi 1 ----------------------------------------------------------- Cá, cá kiếm, nguyên = Fish, swordfish, raw = 100g Nước_____________________g 73.38 Energy, năng lượng_______kcal 144 Protein____________________g 19.66 Total lipid (fat )______________g 6.65--0mega 3/6 ( 923 - 99 mg ) Calcium, Ca______________mg 5 Iron, Fe__________________mg 0.38 Magnesium,Mg____________mg 29 Phosphorus, P____________mg 255 Potassium, K_____________mg 418 Sodium, Na_______________mg 81 Zinc , Zn_________________mg 0.66 Copper ,Cu_______________mg 0.039 Manganese,Mn____________mg 0.011 Selenium _______________mcg 57.4 Thiamin ,B-1______________mg 0.075 Riboflavin, B-2_____________mg 0.053 Niacin ,PP;B-3____________mg 7.760 Pantothenic acid,B-5_______mg 0.350 Vitamin B-6_______________mg 0.543 Folate, total B-9__________mcg 2 Folate, food B-9__________mcg 2 Folate, DFE B-9__________mcg 2 Choline, total______________mg 65.0 Vitamin B-12_____________mcg 1.70 Vitamin A, RAE__________mcg 36 Retinol _________________mcg 36 Vitamin E (alpha-tocopherol)_mg 2.02 Vitamin D (D2 + D3)_______mcg 13.9 Vitamin D3_______________mcg 13.9 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 66 protein 78, protein 3932 phospho 1 , canxi 1 ------------------------------------------------------------ Cá, cá rô phi, nguyên = Fish, tilapia, raw = 100g Nước_____________________g 78.08 Energy, năng lượng_______kcal 96 Protein____________________g 20.08 Total lipid (fat )______________g 1.70--0mega 3/6 ( 167 - 161 mg ) Calcium, Ca______________mg 10 Iron, Fe__________________mg 0.56 Magnesium,Mg____________mg 27 Phosphorus, P____________mg 170 Potassium, K_____________mg 302 Sodium, Na_______________mg 52 Zinc , Zn_________________mg 0.33 Copper ,Cu_______________mg 0.075 Manganese,Mn____________mg 0.037 Selenium _______________mcg 41.8 Thiamin ,B-1______________mg 0.041 Riboflavin, B-2_____________mg 0.063 Niacin ,PP;B-3____________mg 3.903 Pantothenic acid,B-5_______mg 0.487 Vitamin B-6_______________mg 0.162 Folate, total B-9__________mcg 24 Folate, food B-9__________mcg 24 Folate, DFE B-9__________mcg 24 Choline, total______________mg 42.5 Betaine___________________mg 21.7 Vitamin B-12_____________mcg 1.58 Vitamin E (alpha-tocopherol)_mg 0.40 Tocopherol, gamma________mg 0.10 Vitamin D (D2 + D3)_______mcg 3.1 Vitamin D3_______________mcg 3.1 Vitamin K _______________mcg 1.4 Cholesterol_______________mg 50 protein 119, protein 2008 phospho 1, canxi 1 --------------------------------------------------------- Cá, bluefish, nguyên = Fish, bluefish, raw = 100g Nước_____________________g 70.86 Energy, năng lượng_______kcal 124 Protein____________________g 20.04 Total lipid (fat ) _____________g 4.24--0mega 3/6 ( 833 - 60 mg ) Calcium, Ca______________mg 7 Iron, Fe__________________mg 0.48 Magnesium,Mg ___________mg 33 Phosphorus, P____________mg 227 Potassium, K_____________mg 372 Sodium, Na ______________mg 60 Zinc , Zn_________________mg 0.81 Copper ,Cu_______________mg 0.053 Manganese,Mn ___________mg 0.021 Selenium _______________mcg 36.5 Thiamin ,B-1 _____________mg 0.080 Riboflavin, B-2 ____________mg 5.950 Niacin ,PP;B-3____________mg 0.828 Pantothenic acid,B-5_______mg 0.828 Vitamin B-6 ______________mg 0.402 Folate, total B-9__________mcg 2 Folate, food B-9__________mcg 2 Folate, DFE B-9__________mcg 2 Vitamin B-12 ____________mcg 5.39 Vitamin A, RAE__________mcg 120 Retinol _________________mcg 120 Cholesterol_______________mg 59 protein 89, protein 2863 phospho 1 , canxi 1 ----------------------------------------------------------- Cá, blackfish, toàn bộ (Alaska bản địa) = Fish, blackfish, whole (Alaska Native) = 100g Nước_____________________g 80.10 Energy, năng lượng_______kcal 82 Protein____________________g 15.50 Total lipid (fat )______________g 1.75 Calcium, Ca______________mg 236 Iron, Fe__________________mg 4.60 Phosphorus, P____________mg 287 Thiamin ,B-1______________mg 0.010 Riboflavin, B-2_____________mg 0.370 Niacin ,PP;B-3____________mg 1.900 Vitamin A_________________IU 1202 protein 55 ,protein 66 phospho 1 , canxi 1 ------------------------------------------------------------- Cá, cisco, nguyên = Fish, cisco, raw = 100g Nước_____________________g 78.93 Energy, năng lượng_______kcal 98 Protein____________________g 18.99 Total lipid (fat )______________g 1.91--0mega 3/6 ( 460 - 69 mg ) Calcium, Ca______________mg 12 Iron, Fe__________________mg 0.40 Magnesium,Mg____________mg 17 Phosphorus, P____________mg 152 Potassium, K_____________mg 354 Sodium, Na_______________mg 55 Zinc , Zn_________________mg 0.37 Copper ,Cu_______________mg 0.072 Manganese,Mn____________mg 0.067 Selenium _______________mcg 12.6 Thiamin ,B-1 _____________mg 0.088 Riboflavin, B-2_____________mg 0.100 Niacin ,PP;B-3____________mg 2.510 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.300 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Vitamin B-12_____________mcg 1.00 Vitamin A, RAE__________mcg 30 Retinol _________________mcg 30 Cholesterol_______________mg 50 protein 125, protein 1583 phospho 1 , canxi 1 ---------------------------------------------------------- Cá, croaker, Đại Tây Dương, nguyên = Fish, croaker, Atlantic, raw = 100g Nước_____________________g 78.03 Energy, năng lượng_______kcal 104 Protein____________________g 17.78 Total lipid (fat )______________g 3.17--0mega 3/6 ( 315 - 46 ) Calcium, Ca______________mg 15 Iron, Fe__________________mg 0.37 Magnesium,Mg____________mg 40 Phosphorus, P____________mg 210 Potassium, K_____________mg 345 Sodium, Na_______________mg 56 Zinc , Zn_________________mg 0.42 Copper ,Cu_______________mg 0.042 Manganese,Mn____________mg 0.025 Selenium _______________mcg 36.5 Thiamin ,B-1______________mg 0.075 Riboflavin, B-2_____________mg 0.095 Niacin ,PP;B-3____________mg 4.200 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.300 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Choline, total_____________mg 67.0 Vitamin B-12_____________mcg 2.50 Vitamin A, RAE__________mcg 12 Retinol _________________mcg 12 Vitamin E (alpha-tocopherol)_mg1.29 Vitamin D (D2 + D3)_______mcg 0.7 Vitamin D3_______________mcg 0.7 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 61 protein 85, protein 1186 phospho 1 , canxi 1 --------------------------------------------------------- Cá, cusk, nguyên = Fish, cusk, raw = 100g Nước_____________________g 76.35 Energy, năng lượng_______kcal 87 Protein____________________g 18.99 Total lipid (fat )______________g 0.69 Calcium, Ca______________mg 10 Iron, Fe__________________mg 0.83 Magnesium,Mg____________mg 31 Phosphorus, P____________mg 204 Potassium, K_____________mg 392 Sodium, Na_______________mg 31 Zinc , Zn_________________mg 0.38 Copper ,Cu_______________mg 0.018 Manganese,Mn____________mg 0.015 Selenium _______________mcg 36.5 Thiamin ,B-1______________mg 0.042 Riboflavin, B-2_____________mg 0.133 Niacin ,PP;B-3____________mg 2.686 Pantothenic acid,B-5_______mg 0.279 Vitamin B-6_______________mg 0.387 Folate, total B-9__________mcg 2 Folate, food B-9__________mcg 2 Folate, DFE B-9__________mcg 2 Vitamin B-12_____________mcg 1.04 Vitamin A, RAE__________mcg 18 Retinol _________________mcg 18 Cholesterol_______________mg 41 protein 94, protein 1899 phospho 1 , canxi 1 ------------------------------------------------------- Cá, devilfish, thịt (Alaska bản địa) = Fish, devilfish, meat (Alaska Native) = 100g Nước_____________________g 80.80 Energy, năng lượng_______kcal 97 Protein____________________g 11.70 Total lipid (fat )______________g 5.30 Calcium, Ca______________mg 12 Iron, Fe__________________mg 0.40 Phosphorus, P____________mg 3 Vitamin C, total ascorbic acid_mg 3.0 Thiamin ,B-1______________mg 0.090 Riboflavin, B-2_____________mg 0.100 Niacin ,PP;B-3____________mg 1.100 Vitamin A_________________IU 1020 protein 3900 ,protein 1475 phospho 1 , canxi 1 ------------------------------------------------------------- Cá, dolphinfish, nguyên = Fish, dolphinfish, raw = 100g Nước_____________________g 77.55 Energy, năng lượng_______kcal 85 Protein____________________g 18.50 Total lipid (fat )______________g 0.70--0mega 3/6 ( 122 - 36 mg ) Calcium, Ca______________mg 15 Iron, Fe__________________mg 1.13 Magnesium,Mg____________mg 30 Phosphorus, P____________mg 143 Potassium, K_____________mg 416 Sodium, Na_______________mg 88 Zinc , Zn_________________mg 0.46 Copper ,Cu_______________mg 0.041 Manganese,Mn____________mg 0.015 Selenium _______________mcg 36.5 Thiamin ,B-1______________mg 0.020 Riboflavin, B-2_____________mg 0.070 Niacin ,PP;B-3____________mg 6.100 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.400 Folate, total B-9__________mcg 5 Folate, food B-9__________mcg 5 Folate, DFE B-9__________mcg 5 Vitamin B-12_____________mcg 0.60 Vitamin A, RAE__________mcg 54 Retinol _________________mcg 54 Vitamin A,_________________IU 180 Cholesterol_______________mg 73 protein 130, protein 1234 phospho 1 , canxi 1 --------------------------------------------------- Cá, Haddock, nguyên = Fish, haddock, raw = 100g Nước_____________________g 83.83 Energy, năng lượng_______kcal 74 Protein____________________g 16.32 Total lipid (fat )______________g 0.45--0mega 3/6 ( 138 - 17 mg ) Calcium, Ca______________mg 11 Iron, Fe__________________mg 0.17 Magnesium,Mg____________mg 21 Phosphorus, P____________mg 227 Potassium, K_____________mg 286 Sodium, Na_______________mg 213 Zinc , Zn_________________mg 0.32 Copper ,Cu_______________mg 0.021 Manganese,Mn____________mg 0.011 Selenium _______________mcg 25.9 Thiamin ,B-1______________mg 0.020 Riboflavin, B-2_____________mg 0.057 Niacin ,PP;B-3____________mg 3.363 Pantothenic acid,B-5_______mg 0.403 Vitamin B-6_______________mg 0.281 Folate, total B-9__________mcg 12 Folate, food B-9__________mcg 12 Folate, DFE B-9__________mcg 12 Choline, total______________mg 65.0 Vitamin B-12_____________mcg 1.83 Vitamin A, RAE__________mcg 17 Retinol _________________mcg 17 Vitamin E (alpha-tocopherol)_mg 0.45 Vitamin D (D2 + D3)_______mcg 0.5 Vitamin D3_______________mcg 0.5 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 54 protein 72, protein 1484 phospho 1 , canxi 1 ----------------------------------------------------------- Cá, ling, nguyên = Fish, ling, raw = 100g Nước_____________________g 79.63 Energy, năng lượng_______kcal 87 Protein____________________g 18.99 Total lipid (fat )______________g 0.64 Calcium, Ca______________mg 34 Iron, Fe__________________mg 0.65 Magnesium,Mg____________mg 63 Phosphorus, P____________mg 198 Potassium, K_____________mg 379 Sodium, Na_______________mg 135 Zinc , Zn_________________mg 0.78 Copper ,Cu_______________mg 0.110 Manganese,Mn____________mg 0.030 Selenium _______________mcg 36.5 Thiamin ,B-1______________mg 0.110 Riboflavin, B-2_____________mg 0.190 Niacin ,PP;B-3____________mg 2.300 Pantothenic acid,B-5_______mg 0.320 Vitamin B-6_______________mg 0.304 Folate, total B-9__________mcg 7 Folate, food B-9__________mcg 7 Folate, DFE B-9__________mcg 7 Vitamin B-12_____________mcg 0.56 Vitamin A, RAE__________mcg 30 Retinol _________________mcg 30 Cholesterol_______________mg 40 protein 96, protein 559 phospho 1 , canxi 1 ----------------------------------------------------------- Cá, lingcod, thịt, nguyên liệu (Alaska bản địa) = Fish, lingcod, meat, raw (Alaska Native) 100g Nước_____________________g 80.00 Energy, năng lượng_______kcal 79 Protein____________________g 17.90 Total lipid (fat ) _____________g 0.80 Potassium, K_____________mg 433 Sodium, Na ______________mg 59 Thiamin ,B-1 _____________mg 0.110 Riboflavin, B-2 ____________mg 0.360 Vitamin A_________________IU 230 Cá, lingcod, nguyên = Fish, lingcod, raw = 100g Nước_____________________g 81.03 Energy, năng lượng_______kcal 85 Protein____________________g 17.66 Total lipid (fat )______________g 1.06 Calcium, Ca______________mg 14 Iron, Fe__________________mg 0.32 Magnesium,Mg____________mg 26 Phosphorus, P____________mg 201 Potassium, K_____________mg 437 Sodium, Na_______________mg 59 Zinc , Zn_________________mg 0.45 Copper ,Cu_______________mg 0.027 Manganese,Mn____________mg 0.020 Selenium _______________mcg 36.5 Thiamin ,B-1______________mg 0.030 Riboflavin, B-2_____________mg 0.114 Niacin ,PP;B-3____________mg 1.900 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.300 Folate, total B-9__________mcg 9 Folate, food B-9__________mcg 9 Folate, DFE B-9__________mcg 9 Vitamin B-12_____________mcg 3.60 Vitamin A, RAE__________mcg 5 Retinol _________________mcg 15 Cholesterol_______________mg 52 protein 88, protein 1262 phospho 1 , canxi 1 ----------------------------------------------------------- Cá monkfish, nguyên = Fish, monkfish, raw = 100g Nước_____________________g 83.24 Energy, năng lượng_______kcal 76 Protein____________________g 14.48 Total lipid (fat )______________g 1.52 Calcium, Ca______________mg 8 Iron, Fe__________________mg 0.32 Magnesium,Mg____________mg 21 Phosphorus, P____________mg 200 Potassium, K_____________mg 400 Sodium, Na_______________mg 18 Zinc , Zn_________________mg 0.41 Copper ,Cu_______________mg 0.028 Manganese,Mn____________mg 0.024 Selenium _______________mcg 36.5 Vitamin C, total ascorbic acid_mg 1.0 Thiamin ,B-1______________mg 0.025 Riboflavin, B-2_____________mg 0.060 Niacin ,PP;B-3____________mg 2.100 Pantothenic acid,B-5_______mg 0.150 Vitamin B-6_______________mg 0.240 Folate, total B-9__________mcg 7 Folate, food B-9__________mcg 7 Folate, DFE B-9__________mcg 7 Vitamin B-12_____________mcg 0.90 Vitamin A, RAE__________mcg 12 Retinol _________________mcg 12 Cholesterol_______________mg 25 protein 73 ,protein 1810 phospho 1 , canxi 1 --------------------------------------------------------- Cá, Pompano, Florida, nguyên = Fish, pompano, florida, raw = 100g Nước_____________________g 71.12 Energy, năng lượng_______kcal 164 Protein____________________g 18.48 Total lipid (fat )______________g 9.47--0mega 3/6 ( 770 - 121 mg ) Calcium, Ca______________mg 22 Iron, Fe__________________mg 0.60 Magnesium,Mg____________mg 27 Phosphorus, P____________mg 195 Potassium, K_____________mg 381 Sodium, Na_______________mg 65 Zinc , Zn_________________mg 0.72 Copper ,Cu_______________mg 0.038 Manganese,Mn____________mg 0.013 Selenium _______________mcg 36.5 Thiamin ,B-1______________mg 0.560 Riboflavin, B-2_____________mg 0.120 Niacin ,PP;B-3____________mg 3.000 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.200 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Choline, total______________mg 51.5 Vitamin B-12_____________mcg 1.30 Vitamin A, RAE__________mcg 40 Retinol _________________mcg 40 Vitamin E (alpha-tocopherol)_mg 0.18 Vitamin D (D2 + D3)_______mcg 11.0 Vitamin D3_______________mcg 11.0 Vitamin D__________________IU 439 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 50 protein 95, protein 840 phospho 1 , canxi 1 ------------------------------------------------------------- Cá, rockfish, Thái Bình Dương, các loài khác nhau, nguyên = Fish, rockfish, Pacific, mixed species, raw = 100g Nước_____________________g 79.08 Energy, năng lượng_______kcal 90 Protein____________________g 18.36 Total lipid (fat )______________g 1.34--0mega 3/6 ( 320 - 45 mg ) Calcium, Ca______________mg 14 Iron, Fe__________________mg 0.30 Magnesium,Mg____________mg 27 Phosphorus, P____________mg 205 Potassium, K_____________mg 386 Sodium, Na_______________mg 74 Zinc , Zn_________________mg 0.36 Copper ,Cu_______________mg 0.034 Manganese,Mn____________mg 0.011 Selenium _______________mcg 63.0 Thiamin ,B-1______________mg 0.023 Riboflavin, B-2_____________mg 0.187 Niacin ,PP;B-3____________mg 2.393 Pantothenic acid,B-5_______mg 0.333 Vitamin B-6_______________mg 0.210 Folate, total B-9__________mcg 9 Folate, food B-9__________mcg 9 Folate, DFE B-9__________mcg 9 Choline, total______________mg 65.0 Vitamin B-12_____________mcg 1.39 Vitamin A, RAE__________mcg 4 Retinol _________________mcg 4 Vitamin E (alpha-tocopherol)_mg 0.36 Vitamin D (D2 + D3)_______mcg 3.8 Vitamin D3_______________mcg 3.8 Vitamin D__________________IU 151 Cholesterol_______________mg 50 protein 90, protein 1312 phospho 1 , canxi 1 -------------------------------------------------------- Cá, roughy, cam, nguyên = Fish, roughy, orange, raw = 100g Nước_____________________g 75.67 Energy, năng lượng_______kcal 76 Protein____________________g 16.41 Total lipid (fat )______________g 0.70--0mega 3/6 ( 23- 69 mg ) Calcium, Ca______________mg 9 Iron, Fe__________________mg 1.01 Magnesium,Mg____________mg 17 Phosphorus, P____________mg 107 Potassium, K_____________mg 167 Sodium, Na_______________mg 72 Zinc , Zn_________________mg 0.23 Copper ,Cu_______________mg 0.075 Manganese,Mn____________mg 0.050 Selenium _______________mcg 66.7 Thiamin ,B-1______________mg 0.031 Riboflavin, B-2_____________mg 0.045 Niacin ,PP;B-3____________mg 1.530 Pantothenic acid,B-5_______mg 0.051 Vitamin B-6_______________mg 0.052 Folate, total B-9__________mcg 26 Folate, food B-9__________mcg 26 Folate, DFE B-9__________mcg 26 Vitamin B-12_____________mcg 0.38 Vitamin A, RAE__________mcg 21 Retinol _________________mcg 21 Vitamin E (alpha-tocopherol)_mg 1.20 Tocopherol, gamma_________mg 0.04 Vitamin K _______________mcg 0.7 Cholesterol_______________mg 60 protein 154, protein 1824 phospho 1 , canxi 1 ----------------------------------------------------------- Fish, sablefish, raw = Fish, sablefish, raw = 100g Nước_____________________g 71.02 Energy, năng lượng_______kcal 195 Protein____________________g 13.41 Total lipid (fat )______________g 15.30--0mega 3/6 ( 1659 - 165 mg ) Calcium, Ca______________mg 35 Iron, Fe__________________mg 1.28 Magnesium,Mg____________mg 55 Phosphorus, P____________mg 168 Potassium, K_____________mg 358 Sodium, Na_______________mg 56 Zinc , Zn_________________mg 0.32 Copper ,Cu_______________mg 0.022 Manganese,Mn____________mg 0.015 Selenium _______________mcg 36.5 Thiamin ,B-1______________mg 0.100 Riboflavin, B-2_____________mg 0.090 Niacin ,PP;B-3____________mg 4.000 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.300 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Vitamin B-12_____________mcg 1.50 Vitamin A, RAE__________mcg 93 Retinol _________________mcg 93 Cholesterol_______________mg 49 protein 80 ,protein 384 phospho , canxi 1 ------------------------------------------------------- Cá, scup, nguyên = Fish, scup, raw = 100g Nước_____________________g 75.37 Energy, năng lượng_______kcal 105 Protein____________________g 18.88 Total lipid (fat )______________g 2.73 Calcium, Ca______________mg 40 Iron, Fe__________________mg 0.53 Magnesium,Mg____________mg 23 Phosphorus, P____________mg 185 Potassium, K_____________mg 287 Sodium, Na_______________mg 42 Zinc , Zn_________________mg 0.48 Copper ,Cu_______________mg 0.051 Manganese,Mn____________mg 0.035 Selenium _______________mcg 36.5 Thiamin ,B-1______________mg 0.110 Riboflavin, B-2_____________mg 0.100 Niacin ,PP;B-3____________mg 4.100 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.300 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Choline, total______________mg 65.0 Vitamin B-12_____________mcg 1.40 Vitamin A, RAE__________mcg 27 Retinol _________________mcg 27 Vitamin E (alpha-tocopherol)_mg 0.50 Vitamin D (D2 + D3)_______mcg 1.2 Vitamin D3_______________mcg 1.2 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 52 protein 103, protein 472 phospho 1 , canxi 1 ------------------------------------------------------- Cá, seatrout, các loài khác nhau, nguyên = Fish, seatrout, mixed species, raw = 100g Nước_____________________g 78.09 Energy, năng lượng_______kcal 104 Protein____________________g 16.74 Total lipid (fat )______________g 3.61--0mega 3/6 ( 452 - 69 mg ) Calcium, Ca______________mg 17 Iron, Fe__________________mg 0.27 Magnesium,Mg____________mg 31 Phosphorus, P____________mg 250 Potassium, K_____________mg 341 Sodium, Na_______________mg 58 Zinc , Zn_________________mg 0.45 Copper ,Cu_______________mg 0.030 Manganese,Mn____________mg 0.015 Selenium _______________mcg 36.5 Thiamin ,B-1______________mg 0.060 Riboflavin, B-2_____________mg 0.170 Niacin ,PP;B-3____________mg 2,400 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.400 Folate, total B-9__________mcg 5 Folate, food B-9__________mcg 5 Folate, DFE B-9__________mcg 5 Vitamin B-12_____________mcg 3.00 Vitamin A, RAE__________mcg 30 Retinol _________________mcg 30 Cholesterol_______________mg 83 protein 67, protein 985 phospho 1 , canxi 1 ---------------------------------------------------------- Cá, shad, american, nguyên = Fish, shad, american, raw = 100g Nước_____________________g 68.19 Energy, năng lượng_______kcal 197 Protein____________________g 16.93 Total lipid (fat )______________g 13.77--0mega 3/6 ( 2649 - 199 mg ) Calcium, Ca______________mg 47 Iron, Fe__________________mg 0.97 Magnesium,Mg____________mg 30 Phosphorus, P____________mg 272 Potassium, K_____________mg 384 Sodium, Na_______________mg 51 Zinc , Zn_________________mg 0.37 Copper ,Cu_______________mg 0.064 Manganese,Mn____________mg 0.042 Selenium _______________mcg 36.5 Thiamin ,B-1______________mg 0.150 Riboflavin, B-2_____________mg 0.240 Niacin ,PP;B-3____________mg 8.400 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.400 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Choline, total______________mg 74.0 Vitamin B-12_____________mcg 0.15 Vitamin A, RAE__________mcg 32 Retinol _________________mcg 32 Vitamin E (alpha-tocopherol)_mg 1.22 Vitamin D (D2 + D3)_______mcg 4.8 Vitamin D3_______________mcg 4.8 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 75 protein 63, protein 361 phospho 1 , canxi 1 ----------------------------------------------------------- Cá, sheepshead, nguyên = Fish, sheepshead, raw = 100g Nước_____________________g 77.97 Energy, năng lượng_______kcal 108 Protein____________________g 20.21 Total lipid (fat )______________g 2.41--0mega 3/6 ( 341 - 44 mg ) Calcium, Ca______________mg 21 Iron, Fe__________________mg 0.46 Magnesium,Mg____________mg 32 Phosphorus, P____________mg 313 Potassium, K_____________mg 404 Sodium, Na_______________mg 71 Zinc , Zn_________________mg 0.39 Copper ,Cu_______________mg 0.031 Manganese,Mn____________mg 0.013 Selenium _______________mcg 36.5 Thiamin ,B-1______________mg 0.010 Riboflavin, B-2_____________mg 0.040 Niacin ,PP;B-3____________mg 1.500 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.300 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Vitamin B-12_____________mcg 2.00 Vitamin A, RAE__________mcg 30 Retinol _________________mcg 30 Cholesterol_______________mg 50 protein 65, protein 963 phospho 1 , canxi 1 ----------------------------------------------------------- Cá, sucker, trắng, nguyên = Fish, sucker, white, raw = 100g Nước_____________________g 79.71 Energy, năng lượng_______kcal 92 Protein____________________g 16.76 Total lipid (fat )______________g 2.32--0mega 3/6 ( 604 - 68 mg ) Calcium, Ca______________mg 70 Iron, Fe__________________mg 1.30 Magnesium,Mg____________mg 30 Phosphorus, P____________mg 210 Potassium, K_____________mg 380 Sodium, Na_______________mg 40 Zinc , Zn_________________mg 0.75 Copper ,Cu_______________mg 0.195 Manganese,Mn____________mg 0.600 Selenium _______________mcg 12.6 Thiamin ,B-1______________mg 0.010 Riboflavin, B-2_____________mg 0.070 Niacin ,PP;B-3____________mg 1.200 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.200 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Vitamin B-12_____________mcg 2.00 Vitamin A, RAE__________mcg 51 Retinol _________________mcg 51 Cholesterol_______________mg 41 protein 80, protein 240 phospho 1 , canxi 1 ----------------------------------------------------- Cá, sheefish, liệu (Alaska bản địa) = Fish, sheefish, raw (Alaska Native) = 100g Nước_____________________g 74.62 Energy, năng lượng_______kcal 115 Protein____________________g 22.25 Total lipid (fat )______________g 2.84--0mega 3/6 ( 610 - 30 mg ) Calcium, Ca______________mg 140 Iron, Fe__________________mg 0.50 Magnesium,Mg____________mg 25 Phosphorus, P____________mg 300 Potassium, K_____________mg 390 Sodium, Na_______________mg 52 Zinc , Zn_________________mg 0.60 Copper ,Cu_______________mg 0.148 Manganese,Mn____________mg 0.037 Selenium _______________mcg 42.3 Thiamin ,B-1______________mg 0.041 Riboflavin, B-2_____________mg 0.126 Niacin ,PP;B-3____________mg 2.120 Pantothenic acid,B-5_______mg 0.648 Vitamin B-6_______________mg 0.162 Folate, total B-9__________mcg 9 Folate, food B-9__________mcg 9 Folate, DFE B-9__________mcg 9 Choline, total______________mg 108.9 Betaine___________________mg 123.7 Vitamin B-12_____________mcg 5.90 Vitamin E (alpha-tocopherol)_mg 0.44 Cholesterol_______________mg 56 protein 75, protein 159 phospho 1 , canxi 1 ------------------------------------------------------------- Cá, tilefish, nguyên = Fish, tilefish, raw = 100g Nước_____________________g 78.90 Energy, năng lượng_______kcal 96 Protein____________________g 17.50 Total lipid (fat )______________g 2.31--0mega 3/6 ( 496 - 37 ) Calcium, Ca______________mg 26 Iron, Fe__________________mg 0.25 Magnesium,Mg____________mg 28 Phosphorus, P____________mg 187 Potassium, K_____________mg 433 Sodium, Na_______________mg 53 Zinc , Zn_________________mg 0.37 Copper ,Cu_______________mg 0.041 Manganese,Mn____________mg 0.010 Selenium _______________mcg 36.5 Thiamin ,B-1______________mg 0.120 Riboflavin, B-2_____________mg 0.160 Niacin ,PP;B-3____________mg 2.900 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6_______________mg 0.260 Folate, total B-9__________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Vitamin B-12_____________mcg 2.20 Vitamin A, RAE__________mcg 18 Retinol _________________mcg 18 Cholesterol_______________mg 50 protein 94, protein 674 phospho 1 , canxi 1 ------------------------------------------------------ Cá, Whiting, hỗn hợp các loài, nguyên = Fish, whiting, mixed species, raw = 100g Nước_____________________g 80.27 Energy, năng lượng_______kcal 90 Protein____________________g 18.31 Total lipid (fat )______________g 1.31--0mega 3/6 ( 276- 20 mg ) Calcium, Ca______________mg 48 Iron, Fe__________________mg 0.34 Magnesium,Mg____________mg 21 Phosphorus, P____________mg 222 Potassium, K_____________mg 249 Sodium, Na_______________mg 72 Zinc , Zn_________________mg 0.88 Copper ,Cu_______________mg 0.031 Manganese,Mn____________mg 0.104 Selenium _______________mcg 32.1 Thiamin ,B-1______________mg 0.056 Riboflavin, B-2_____________mg 0.046 Niacin ,PP;B-3____________mg 1.300 Pantothenic acid,B-5_______mg 0.216 Vitamin B-6_______________mg 0.156 Folate, total B-9__________mcg 13 Folate, food B-9__________mcg 13 Folate, DFE B-9__________mcg 13 Choline, total______________mg 65.0 Vitamin B-12_____________mcg 2.30 Vitamin A, RAE__________mcg 30 Retinol _________________mcg 30 Vitamin E (alpha-tocopherol)_mg 0.30 Vitamin D (D2 + D3)_______mcg 1.4 Vitamin D3_______________mcg 1.4 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 67 protein 83, protein 382 phospho 1 , canxi 1 ------------------------------------------------------- Cá, wolffish, Đại Tây Dương, nguyên = Fish, wolffish, Atlantic, raw = 100g Nước_____________________g 79.90 Energy, năng lượng_______kcal 96 Protein____________________g 17.50 Total lipid (fat )______________g 2.39--0mega 3/6 ( 675 - 20 mg ) Calcium, Ca______________mg 6 Iron, Fe__________________mg 0.09 Magnesium,Mg____________mg 30 Phosphorus, P____________mg 200 Potassium, K_____________mg 300 Sodium, Na_______________mg 85 Zinc , Zn_________________mg 0.78 Copper ,Cu_______________mg 0.029 Manganese,Mn____________mg 0.015 Selenium _______________mcg 36.5 Thiamin ,B-1______________mg 0.180 Riboflavin, B-2_____________mg 0.080 Niacin ,PP;B-3____________mg 2.133 Pantothenic acid,B-5_______mg 0.570 Vitamin B-6_______________mg 0.400 Folate, total B-9__________mcg 5 Folate, food B-9__________mcg 5 Folate, DFE B-9__________mcg 5 Vitamin B-12_____________mcg 2.03 Vitamin A, RAE__________mcg 113 Retinol _________________mcg 113 Cholesterol_______________mg 46 protein 87.5, protein 2917 phospho 1 , canxi 1 --------------------------------------------------------- Cá, Yellowtail, hỗn hợp các loài, nguyên = Fish, yellowtail, mixed species, raw = 100g Nước_____________________g 74.52 Energy, năng lượng_______kcal 146 Protein____________________g 23.14 Total lipid (fat )______________g 5.24 Calcium, Ca______________mg 23 Iron, Fe__________________mg 0.49 Magnesium,Mg____________mg 30 Phosphorus, P____________mg 157 Potassium, K_____________mg 420 Sodium, Na_______________mg 39 Zinc , Zn_________________mg 0.52 Copper ,Cu_______________mg 0.045 Manganese,Mn____________mg 0.015 Selenium _______________mcg 36.5 Vitamin C, total ascorbic acid_mg 2.8 Thiamin ,B-1______________mg 0.144 Riboflavin, B-2_____________mg 0.040 Niacin ,PP;B-3____________mg 6.800 Pantothenic acid,B-5_______mg 0.590 Vitamin B-6_______________mg 0.160 Folate, total B-9__________mcg 4 Folate, food B-9__________mcg 4 Folate, DFE B-9__________mcg 4 Vitamin B-12_____________mcg 1.30 Vitamin A, RAE__________mcg 29 Retinol _________________mcg 29 Vitamin K _______________mcg 0.1 Cholesterol_______________mg 55 protein 148, protein 1007 phospho 1 , canxi 1 ------------------------------------------------------------------------------------------------------- Động vật giáp xác, tôm hùm, phía bắc, nguyên = Crustaceans, lobster, northern, raw = 100g Nước_____________________g 80.95 Energy, năng lượng_______kcal 77 Protein____________________g 16.52 Total lipid (fat ) _____________g 0.75--0mega 3/6 ( 219 - 39 mg ) Calcium, Ca______________mg 84 Iron, Fe__________________mg 0.26 Magnesium,Mg ___________mg 38 Phosphorus, P____________mg 161 Potassium, K_____________mg 200 Sodium, Na ______________mg 423 Zinc , Zn_________________mg 3.53 Copper ,Cu_______________mg 1.349 Manganese,Mn ___________mg 0.056 Fluoride, F______________ mcg 10.6 Selenium _______________mcg 63.6 Thiamin ,B-1 _____________mg 0.020 Riboflavin, B-2 ____________mg 0.014 Niacin ,PP;B-3____________mg 1.591 Pantothenic acid,B-5_______mg 1.449 Vitamin B-6 ______________mg 0.104 Folate, total B-9__________mcg 10 Folate, food B-9__________mcg 10 Folate, DFE B-9__________mcg 10 Choline, total _____________mg 70.3 Vitamin B-12 ____________mcg 1.25 Vitamin A, RAE _________mcg 1 Retinol _________________mcg 1 Vitamin E (alpha-tocopherol)_mg 0.87 Vitamin D _______________ IU 1 Cholesterol _______________mg 127 protein 103, protein 197 phospho 1 , canxi 1 ---------------------------------------------------------- Động vật giáp xác, cua, Alaska vua, nguyên = Crustaceans, crab, alaska king, raw = 100g Nước_____________________g 79,57 Energy, năng lượng_______kcal 84 Protein____________________g 18.29 Total lipid (fat )_____________g 0.60 Calcium, Ca______________mg 46 Iron, Fe__________________mg 0.59 Magnesium,Mg___________mg 49 Phosphorus, P____________mg 219 Potassium, K_____________mg 204 Sodium, Na ______________mg 836 Zinc , Zn_________________mg 5.95 Copper ,Cu_______________mg 0.922 Manganese,Mn-___________mg 0.053 Selenium_______________mcg 36.4 Vitamin C________________mg 7.0 Thiamin ,B-1 _____________mg 0.043 Riboflavin, B-2 ____________mg 0.043 Niacin ,PP;B-3____________mg 1.100 Pantothenic acid,B-5_______mg 0.350 Vitamin B-6 ______________mg 0.150 Folate, total (B-9)_________mcg 44 Folate, food B-9__________mcg 44 Folate, DFE B-9__________mcg 44 Vitamin B-12_____________mcg 9.00 Vitamin A, RAE__________mcg 7 Retinol__________________mcg 7 Vitamin A,IU_______________IU 24 Cholesterol_______________mg 42 protein 84 , protein 398 phospho 1 , canxi 1 Động vật giáp xác, cua, nữ hoàng, nguyên = Crustaceans, crab, queen, raw = 100g Nước_____________________g 80.58 Energy, năng lượng_______kcal 90 Protein____________________g 18.50 Total lipid (fat )_____________g 1.18--0mega 3/6 ( 388 - 6 mg ) Calcium, Ca______________mg 26 Iron, Fe__________________mg 2.50 Magnesium,Mg___________mg 49 Phosphorus, P____________mg 133 Potassium, K_____________mg 173 Sodium, Na ______________mg 539 Zinc , Zn_________________mg 2.80 Copper ,Cu_______________mg 0.570 Manganese,Mn-___________mg 0.030 Selenium_______________mcg 34.6 Vitamin C________________mg 7.0 Thiamin ,B-1 _____________mg 0.080 Riboflavin, B-2 ____________mg 0.200 Niacin ,PP;B-3____________mg 2.500 Pantothenic acid,B-5_______mg 0.350 Vitamin B-6 ______________mg 0.150 Folate, total (B-9)_________mcg 44 Folate, food B-9__________mcg 44 Folate, DFE B-9__________mcg 44 Vitamin B-12_____________mcg 9.00 Vitamin A, RAE__________mcg 45 Retinol__________________mcg 45 Vitamin A,IU_______________IU 45 Cholesterol_______________mg 55 protein 140, protein 712 phospho 1 , canxi 1 Động vật giáp xác, cua, màu xanh, nguyên = Crustaceans, crab, blue, raw = 100g Nước_____________________g 79.02 Energy, năng lượng_______kcal 87 Protein____________________g 18.06 Total lipid (fat )_____________g 1.08 Carbohydrate, by difference___g 0.04--0mega 3/6 ( 320 - 12 mg ) Calcium, Ca______________mg 89 Iron, Fe__________________mg 0.74 Magnesium,Mg___________mg 34 Phosphorus, P____________mg 229 Potassium, K_____________mg 329 Sodium, Na ______________mg 293 Zinc , Zn_________________mg 3.54 Copper ,Cu_______________mg 0.669 Manganese,Mn-___________mg 0.150 Selenium_______________mcg 37.4 Vitamin C________________mg 3.0 Thiamin ,B-1 _____________mg 0.080 Riboflavin, B-2 ____________mg 0.040 Niacin ,PP;B-3____________mg 2.700 Pantothenic acid,B-5_______mg 0.350 Vitamin B-6 ______________mg 0.150 Folate, total (B-9)_________mcg 44 Folate, food B-9__________mcg 44 Folate, DFE B-9__________mcg 44 Vitamin B-12_____________mcg 9.00 Vitamin A, RAE__________mcg 2 Retinol__________________mcg 2 Vitamin A,IU_______________IU 5 Cholesterol_______________mg 78 protein 79, protein 203 phospho 1 , canxi 1 Động vật giáp xác, cua, Dungeness, nguyên = Crustaceans, crab, dungeness, raw = 100g Nước_____________________g 79.18 Energy, năng lượng_______kcal 86 Protein____________________g 17.41 Total lipid (fat )_____________g 0.97 Carbohydrate, by difference___g 0.74--0mega 3/6 ( 317 / 0 mg ) Calcium, Ca______________mg 46 Iron, Fe__________________mg 0.37 Magnesium,Mg___________mg 45 Phosphorus, P____________mg 182 Potassium, K_____________mg 354 Sodium, Na ______________mg 295 Zinc , Zn_________________mg 4.27 Copper ,Cu_______________mg 0.674 Manganese,Mn-___________mg 0.080 Selenium_______________mcg 37.1 Vitamin C________________mg 3.5 Thiamin ,B-1 _____________mg 0.047 Riboflavin, B-2 ____________mg 0.167 Niacin ,PP;B-3____________mg 3,140 Pantothenic acid,B-5_______mg 0.350 Vitamin B-6 ______________mg 0.150 Folate, total (B-9)_________mcg 44 Folate, food B-9__________mcg 44 Folate, DFE B-9__________mcg 44 Vitamin B-12_____________mcg 9.00 Vitamin A, RAE__________mcg 27 Retinol__________________mcg 27 Vitamin A,IU_______________IU 27 Cholesterol_______________mg 59 protein 96, protein 379 phospho 1 , canxi 1 Động vật giáp xác, tôm, các loài khác nhau ,nguyên = Crustaceans, shrimp, mixed species, raw = 100g Nước_____________________g 83.01 Energy, năng lượng_______kcal 71 Protein____________________g 13.61 Total lipid (fat ) _____________g 1.01 Carbohydrate, by difference___g 0.91--0mega 3/6 ( 67 / 48 mg ) Calcium, Ca______________mg 54 Iron, Fe__________________mg 0.21 Magnesium,Mg ___________mg 22 Phosphorus, P____________mg 244 Potassium, K_____________mg 113 Sodium, Na ______________mg 566 Zinc , Zn_________________mg 0.97 Copper ,Cu_______________mg 0.182 Manganese,Mn ___________mg 0.029 Selenium _______________mcg 29.6 Thiamin ,B-1 _____________mg 0.020 Riboflavin, B-2 ____________mg 0.015 Niacin ,PP;B-3____________mg 1.778 Pantothenic acid,B-5_______mg 0.310 Vitamin B-6 ______________mg 0.161 Folate, total B-9__________mcg 19 Folate, food B-9__________mcg 19 Folate, DFE B-9__________mcg 19 Choline, total _____________mg 80.9 Vitamin B-12 ____________mcg 1.11 Vitamin A, RAE _________mcg 54 Retinol _________________mcg 54 Vitamin E (alpha-tocopherol)_mg 1.32 Vitamin D (D2 + D3)_______mcg 0.1 Vitamin D3 (cholecalciferol)_mcg 0.1 Vitamin D ________________IU 2 Vitamin K _______________mcg 0.3 Cholesterol _______________mg 126 protein 56, protein 253 phospho 1 , canxi 1 Cá, trứng, hỗn hợp các loài, nguyên = Fish, roe, mixed species, raw = 100g Nước_____________________g 67.73 Energy, năng lượng_______kcal 143 Protein____________________g 22.32 Total lipid (fat )______________g 6.42 Carbohydrate, by difference____g 1.50--0mega 3/6 ( 2433- 29 mg ) Calcium, Ca______________mg 22 Iron, Fe__________________mg 0.60 Magnesium,Mg____________mg 20 Phosphorus, P____________mg 402 Potassium, K_____________mg 221 Sodium, Na_______________mg 91 Zinc , Zn_________________mg 1.00 Copper ,Cu_______________mg 0.100 Manganese,Mn____________mg 0.010 Selenium _______________mcg 40.3 Vitamin C, total ascorbic acid_mg 16.0 Thiamin ,B-1______________mg 0.240 Riboflavin, B-2_____________mg 0.740 Niacin ,PP;B-3____________mg 1.800 Pantothenic acid,B-5_______mg 1.000 Vitamin B-6_______________mg 0.160 Folate, total B-9__________mcg 80 Folate, food B-9__________mcg 80 Folate, DFE B-9__________mcg 80 Choline, total______________mg 335.4 Vitamin B-12_____________mcg 10.00 Vitamin A, RAE__________mcg 90 Retinol _________________mcg 90 Lutein + zeaxanthin_______mcg 214 Vitamin E (alpha-tocopherol)_mg 7.00 Vitamin D (D2 + D3)_______mcg 12.1 Vitamin D3_______________mcg 12.1 Vitamin D__________________IU 484 Vitamin K _______________mcg 0.2 Cholesterol_______________mg 374 protein 56, protein 1015 phospho 1 , canxi 1 Động vật thân mềm, ốc, nguyên = Mollusks, snail, raw = 100g Nước_____________________g 79.20 Energy, năng lượng_______kcal 90 Protein____________________g 16.10 Total lipid (fat ) _____________g 1.30 Carbohydrate, by difference___g 2.00--0mega 3/6 ( 218- 17 mg) Calcium, Ca______________mg 10 Iron, Fe__________________mg 3.50 Magnesium,Mg ___________mg 250 Phosphorus, P____________mg 272 Potassium, K_____________mg 382 Sodium, Na ______________mg 70 Zinc , Zn_________________mg 1.00 Copper ,Cu_______________mg 0.400 Selenium _______________mcg 27.4 Thiamin ,B-1 _____________mg 0.010 Riboflavin, B-2 ____________mg 0.120 Niacin ,PP;B-3____________mg 1.400 Vitamin B-6 ______________mg 0.130 Folate, total B-9__________mcg 6 Folate, food B-9__________mcg 6 Folate, DFE B-9__________mcg 6 Choline, total _____________mg 65.0 Vitamin B-12 ____________mcg 0.50 Vitamin A, RAE__________mcg 30 Retinol _________________mcg 30 Vitamin E (alpha-tocopherol)_mg 5.00 Vitamin K _______________mcg 0.1 Cholesterol _______________mg 50 protein 60, protein 1610 phospho 1 , canxi 1 Động vật giáp xác, tôm hùm, các loài khác nhau, nguyên = Crustaceans, spiny lobster, mixed species, raw = 100g Nước_____________________g 74.07 Energy, năng lượng_______kcal 112 Protein____________________g 20.60 Total lipid (fat ) _____________g 1.51 Carbohydrate, by difference___g 2.43--0mega 3/6 ( 415 - 13 mg ) Calcium, Ca______________mg 49 Iron, Fe__________________mg 1.22 Magnesium,Mg ___________mg 40 Phosphorus, P____________mg 238 Potassium, K_____________mg 180 Sodium, Na ______________mg 177 Zinc , Zn_________________mg 5.67 Copper ,Cu_______________mg 0.381 Manganese,Mn ___________mg 0.015 Selenium _______________mcg 46.2 Vitamin C,total ascorbic acid_mg 2.0 Thiamin ,B-1 _____________mg 0.007 Riboflavin, B-2 ____________mg 0.046 Niacin ,PP;B-3____________mg 4.245 Pantothenic acid,B-5_______mg 0.350 Vitamin B-6 ______________mg 0.150 Folate, total B-9__________mcg 1 Folate, food B-9__________mcg 1 Folate, DFE B-9__________mcg 1 Vitamin B-12 ____________mcg 3.50 Vitamin A, RAE _________mcg 5 Retinol _________________mcg 5 Cholesterol _______________mg 70 protein 87, protein 421 phospho 1 , canxi 1 Cá, trứng cá trích trên tảo bẹ khổng lồ, Thái Bình Dương (Alaska bản địa) = Fish, herring eggs on giant kelp, Pacific (Alaska Native) = 100g Nước_____________________g 81.80 Energy, năng lượng_______kcal 63 Protein____________________g 11.30 Total lipid (fat )______________g 0.80 Carbohydrate, by difference___g 2.60 Calcium, Ca______________mg 161 Iron, Fe__________________mg 3.40 Sodium, Na_______________mg 61 Thiamin ,B-1______________mg 0.100 Riboflavin, B-2_____________mg 0.130 Niacin ,PP;B-3____________mg 2.700 Vitamin A_________________IU 89 protein 71 canxi 1 Động vật thân mềm, mực, pha trộn các loài, nguyên = Mollusks, squid, mixed species, raw = 100g Nước_____________________g 78.55 Energy, năng lượng_______kcal 92 Protein____________________g 15.58 Total lipid (fat ) _____________g 1.38 Carbohydrate, by difference___g 3.08--0mega 3/6 ( 495 - 2 mg ) Calcium, Ca______________mg 32 Iron, Fe__________________mg 0.68 Magnesium,Mg ___________mg 33 Phosphorus, P____________mg 221 Potassium, K_____________mg 246 Sodium, Na ______________mg 44 Zinc , Zn_________________mg 1.53 Copper ,Cu_______________mg 1.891 Manganese,Mn ___________mg 0.035 Selenium _______________mcg 44.8 Vitamin C________________mg 4.7 Thiamin ,B-1 _____________mg 0.020 Riboflavin, B-2 ____________mg 0.412 Niacin ,PP;B-3____________mg 2.175 Pantothenic acid,B-5_______mg 0.500 Vitamin B-6 ______________mg 0.056 Folate, total B-9__________mcg 5 Folate, food B-9__________mcg 5 Folate, DFE B-9__________mcg 5 Choline, total _____________mg 65.0 Vitamin B-12 ____________mcg 1.30 Vitamin A, RAE _________mcg 10 Retinol _________________mcg 10 Vitamin E (alpha-tocopherol)_mg 1.20 Cholesterol _______________mg 233 protein 71, protein 487 phospho 1 , canxi 1 Cá, trứng cá muối, màu đen và đỏ, hạt = Fish, caviar, black and red, granular = 100g Nước_____________________g 47.50 Energy, năng lượng_______kcal 264 Protein____________________g 24.60 Total lipid (fat )______________g 17.90 Carbohydrate, by difference____g 4.00--0mega 3/6 ( 6787 - 81 mg ) Calcium, Ca______________mg 275 Iron, Fe__________________mg 11.88 Magnesium,Mg____________mg 300 Phosphorus, P____________mg 356 Potassium, K_____________mg 181 Sodium, Na_______________mg 1500 Zinc , Zn_________________mg 0.95 Copper ,Cu_______________mg 0.110 Manganese,Mn____________mg 0.050 Selenium _______________mcg 65.5 Thiamin ,B-1 _____________mg 0.190 Riboflavin, B-2_____________mg 0.620 Niacin ,PP;B-3____________mg 0.120 Pantothenic acid,B-5_______mg 3.500 Vitamin B-6_______________mg 0.320 Folate, total B-9__________mcg 50 Folate, food B-9__________mcg 50 Folate, DFE B-9__________mcg 50 Choline, total______________mg 490.9 Vitamin B-12_____________mcg 20.00 Vitamin A, RAE__________mcg 271 Retinol _________________mcg 271 Lutein + zeaxanthin_______mcg 648 Vitamin E (alpha-tocopherol)_mg 1.89 Vitamin D (D2 + D3)_______mcg 2.9 Vitamin D3_______________mcg 117 Vitamin K _______________mcg 0.6 Cholesterol_______________mg 588 protein 70, protein 90 phospho 1 , canxi 1 Cá, cá chó, miền bắc, gan (Alaska bản địa) = Fish, pike, northern, liver (Alaska Native) 100g Nước_____________________g 69.80 Energy, năng lượng_______kcal 156 Protein____________________g 16.60 Total lipid (fat )______________g 8.00 Carbohydrate, by difference___g 4.30 Calcium, Ca______________mg 28 Iron, Fe__________________mg 2.10 Phosphorus, P____________mg 412 Thiamin ,B-1______________mg 0.100 Riboflavin, B-2_____________mg 0.700 Niacin ,PP;B-3____________mg 5.000 Vitamin A_________________IU 860 protein 41, protein 593 phospho 1 , canxi 1 Cá, cá trích trứng, Thái Bình Dương, đồng bằng (Alaska bản địa) = Fish, herring eggs, Pacific, plain (Alaska Native) = 100g Nước_____________________g 81.20 Energy, năng lượng_______kcal 74 Protein____________________g 9.60 Total lipid (fat )______________g 1.93 Carbohydrate, by difference___g 4.47 Calcium, Ca______________mg 19 Iron, Fe__________________mg 2.70 Sodium, Na_______________mg 61 Thiamin ,B-1______________mg 0.100 Riboflavin, B-2_____________mg 0.120 Niacin ,PP;B-3____________mg 1.800 Cholesterol_______________mg 40 protein 506 canxi Cá, cá thịt trắng, trứng (Alaska bản địa) = Fish, whitefish, eggs (Alaska Native) = 100g Nước_____________________g 76.24 Energy, năng lượng_______kcal 104 Protein____________________g 14.66 Total lipid (fat )______________g 2.88 Carbohydrate, by difference___g 4.89--0mega 3/6 ( 761 - 91 mg ) Calcium, Ca______________mg 46 Iron, Fe__________________mg 5.95 Magnesium,Mg____________mg 30 Phosphorus, P____________mg 306 Potassium, K_____________mg 190 Sodium, Na_______________mg 160 Zinc , Zn_________________mg 2,10 Copper ,Cu_______________mg 0.220 Manganese,Mn____________mg 0.220 Selenium _______________mcg 92.8 Vitamin C, total ascorbic acid_mg 12.0 Thiamin ,B-1______________mg 0.088 Riboflavin, B-2_____________mg 0.403 Niacin ,PP;B-3____________mg 0.956 Pantothenic acid,B-5_______mg 1.060 Vitamin B-6_______________mg 0.159 Folate, total B-9__________mcg 53 Folate, food B-9__________mcg 53 Folate, DFE B-9__________mcg 53 Choline, total______________mg 247.5 Betaine__________________mg 8.2 Vitamin B-12_____________mcg 56.40 Vitamin A, RAE__________mcg 91 Retinol _________________mcg 91 Vitamin E (alpha-tocopherol)_mg 2.68 Vitamin K _______________mcg 0.7 Cholesterol_______________mg 439 protein 48 ,protein 319 phospho 1 , canxi 1 ------------------------------------------------------------------------------------- Thức ăn nhanh, sò điệp, tẩm bột và chiên = Fast foods, scallops, breaded and fried = 100g Nước_____________________g 48.01 Energy, năng lượng_______kcal 268 Protein____________________g 10.94 Total lipid (fat ) _____________g 12.47 Carbohydrate, by difference___g 26.73--0mega 3/6 ( 135 - 284 mg ) Calcium, Ca______________mg 13 Iron, Fe__________________mg 1.42 Magnesium,Mg ___________mg 22 Phosphorus, P____________mg 203 Potassium, K_____________mg 204 Sodium, Na ______________mg 638 Zinc , Zn_________________mg 0.75 Copper ,Cu_______________mg 0.150 Manganese,Mn ___________mg 0.207 Selenium _______________mcg 27.0 Thiamin ,B-1 _____________mg 0.140 Riboflavin, B-2 ____________mg 0.590 Pantothenic acid,B-5_______mg 0.350 Vitamin B-6 ______________mg 0.050 Folate, total B-9__________mcg 37 Folic acid B-9____________mcg 9 Folate, food B-9__________mcg 28 Folate, DFE B-9__________mcg 43 Vitamin B-12 ____________mcg 0.30 Vitamin A, RAE__________mcg 29 Retinol _________________mcg 29 Cholesterol _______________mg 75 protei 54, protein 842 phospho 1 , canxi 1 Thức ăn nhanh, hàu, đánh đập hoặc tẩm bột và chiên = Fast foods, oysters, battered or breaded, and fried = 100g Nước_____________________g 47.97 Energy, năng lượng_______kcal 265 Protein____________________g 9.02 Total lipid (fat ) _____________g 12.90 Carbohydrate, by difference___g 28.69 Calcium, Ca______________mg 20 Iron, Fe__________________mg 3.21 Magnesium,Mg ___________mg 17 Phosphorus, P____________mg 141 Potassium, K_____________mg 131 Sodium, Na ______________mg 487 Zinc , Zn_________________mg 11.25 Copper ,Cu_______________mg 0.573 Manganese,Mn ___________mg 0.305 Selenium _______________mcg 66.3 Vitamin C________________mg 3.0 Thiamin ,B-1 _____________mg 0.220 Riboflavin, B-2 ____________mg 0.250 Niacin ,PP;B-3____________mg 3.180 Vitamin B-6 ______________mg 0.020 Folate, total B-9__________mcg 22 Folic acid B-9____________mcg 13 Folate, food B-9__________mcg 9 Folate, DFE B-9__________mcg 31 Vitamin B-12 ____________mcg 0.73 Vitamin A, RAE__________mcg 78 Retinol _________________mcg 78 Cholesterol_______________mg 78 protein 64, protein 451 phospho 1 , canxi 1 ------------------------------------------------------- |
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.::Phiên bản rút gọn::. | Thời gian bây giờ là: 23rd September 2024 - 11:04 PM |