Tỉ lệ Protein, Phospho, Canxi trong thực phẩm

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Tỉ lệ Protein, Phospho, Canxi trong thực phẩm, Cân đối tỉ lệ Protein, Phospho, Canxi trong thực phẩm

KinhThanh View Member Profile Find Member's Posts	Feb 10 2011, 08:46 PM Bài viết #1
Advanced Member Nhóm: Members Bài viết: 405 Gia nhập vào: 29-July 09 Thành viên thứ.: 4,110	Tài liệu trích trong sách Axit - Kiềm Photpho (Phosphorus - Nguyên tố tạo Axit ) Photpho chiếm từ 0,8 đến 1,1% trộng lượng cơ thể và là phần quan trọng của mỗi tế bào sống .Photpho tham gia vào các phản ứng hóa học với protein ,chất béo và Carbohydrate để tạo ra năng lượn cho cơ thể ,tạo vật liệu cho sự tăng trưởng và sữa chữa ; thí dụ phospholipid giữ phần quan trọng trong việc tổng hợp màng tế bào và tổng hợp ADN và ARN. Phospho giúp vào việc trung hòa axit và kiềm trong máu .Phospho kết hợp với canxi để tạo ra xương và răng . ở người lớn thì lượng phospho và canxi ngang nhau ( trong cơ thể ) còn ở trẻ con thường có số lượng phospho nhiều hơn canxi từ 1 đến 1,1 lần .Nhu cầu về phospho thông thường cho mọi người cũng ngang với nhu cầu về canxi và protein được cung cấp bằng những thực phẩm như nhau ; do vậy ăn uống đẻ cung cấp đầy đủ những nguyên tố này, cũng như cung cấp đủ phospho cho cơ thể . -còn nhiều vấn đề khác nữa ... KT chỉ nói vấn đề này . Các bạn xem lại sách sẽ rõ hơn

Trả lời

KinhThanh View Member Profile Find Member's Posts	Feb 10 2011, 09:21 PM Bài viết #2
Advanced Member Nhóm: Members Bài viết: 405 Gia nhập vào: 29-July 09 Thành viên thứ.: 4,110	Các loại Rau , Củ , Quả , Rễ , Lá ... Tỉ lệ protein trên phospho ; tỉ lệ protein trên canxi càng thấp thì thực phẩm ấy càng cân đối ... nhưng đa số thực phẩm thừa protein , thiếu phospho , thiếu canxi . Nên các bạn phải chịu khó kết hợp các loại thực phẩm với nhau để cung cấp đủ phospho và canxi .Các bạn ăn chất béo ít thôi .Vì sao ? trích trong sách Axit- Kiềm ( trang 61 ) Theo bác sỹ Katase ( trong Canxi Medicine ),khi bàn về điều kiện Kiềm trong cơ thể ,ông viết như sau : Xét điều kiện kiềm trong máu tốt nhất cho 1 người lớn ( có trọng lượng, cân nặng > 50kg ) là ,khí anh ta chỉ tiêu thụ 7g dầu cá thôi. Cũng vẫn người này, nếu anh ta dùng chừng 28g dầu cá , thì anh ta đã bị nhiễm axit rồi ...Chất béo Sữa ( bơ ) thường được xem là loại chất béo tốt nhất trong thực phẩm . Trong Bơ có chứa canxi và vitamin. Tuy nhiên ,nếu 1 người có trọng lượng chừng trên 50 kg ,mà ăn trên 90g Bờ thì sẽ dẫn đến thừa axit ,nhưng lại thiếu kiềm ...Chất béo dễ tan chảy ,nên dễ gây nhiễm axit hơn những thực phẩm khác. Một trong những nguyên nhân mắc bệnh hói tóc là thường ăn nhiều chất béo. 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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, 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 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 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 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, 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 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 Củ cải đường, nguyên = Beets, raw = 100g Nước_____________________g 87.58 Energy, năng lượng_______kcal 43 Protein____________________g 1.61 Total lipid (fat ) _____________g 0.17 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 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 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 ( củ cải Tròn vỏ ngoài màu trắng hay màu trắng tím cả 2 loại này ở trong ruột màu trắng , 1 loại khác củ to lớn hơn vỏ ngoài màu tím tím xanh xanh , ở trong ruột màu vàng ) Nước_____________________g 89.67 Energy, năng lượng_______kcal 32 Protein____________________g 1.50 Total lipid (fat)______________g 0.30 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 Parsnips, nguyên = Parsnips, raw = 100g Nước_____________________g 79.53 Energy, năng lượng_______kcal 75 Protein____________________g 1.20 Total lipid (fat ) _____________g 0.30 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, 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 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 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 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, 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 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 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

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