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, 09:35 PM Bài viết #2
Advanced Member Nhóm: Members Bài viết: 405 Gia nhập vào: 29-July 09 Thành viên thứ.: 4,110	Các loại thực phẩm Axit Âm 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 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 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 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 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 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 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 ------------------------------------------------------------------- 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 -------------------------------------------------------------------------------------- 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 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 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 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, 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 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 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 Carbohydrate, by difference___g 62.25 Total lipid (fat ) _____________g 1.18 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 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 0.318 Vitamin B-6 ______________mg 388 Folate, total B-9__________mcg 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 --------------------------------------------------------------- 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 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 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 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 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 ---------------------------------------------------------------

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