 Sự hiểu biết quí báu về ẩm thực, Mỗi Tế Bào Khỏe Mạnh - Nguyên Tố Tạo Kiềm |
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 Jan 7 2011, 10:21 PM
Bài viết
#11
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Advanced Member  Nhóm: Members Bài viết: 405 Gia nhập vào: 29-July 09 Thành viên thứ.: 4,110  |
Đậu Hà Lan, ăn-có vỏ, nguyên = Peas, edible-podded, raw = 100g
Nước_____________________g 88.89 Energy, năng lượng_______kcal 42 Protein____________________g 2.80 Total lipid (fat ) _____________g 0.20 Fiber, Chất xơ _____________g 2.6 Sugars, total ( đường ,tổng )__g 4.00 Calcium, Ca______________mg 43 Iron, Fe__________________mg 2.08 Magnesium,Mg ___________mg 24 Phosphorus, P____________mg 53 Potassium, K_____________mg 200 Sodium, Na ______________mg 4 Zinc , Zn_________________mg 0.27 Copper ,Cu_______________mg 0.079 Manganese,Mn ___________mg 0.244 Selenium _______________mcg 0.7 Vitamin C________________mg 60.0 Thiamin ,B-1 _____________mg 0.150 Riboflavin, B-2 ____________mg 0.080 Niacin ,PP;B-3____________mg 0.600 Pantothenic acid,B-5_______mg 0.750 Vitamin B-6 ______________mg 0.160 Folate, total B-9__________mcg 42 Folate, food B-9__________mcg 42 Folate, DFE B-9__________mcg 42 Choline, total______________mg 17.4 Vitamin A, RAE __________mcg 54 Carotene, beta ___________mcg 630 Carotene, alpha __________mcg 44 Lutein + zeaxanthin _______mcg 740 Vitamin E (alpha-tocopherol)_mg 0.39 Vitamin K _______________mcg 25.0 Cowpeas (blackeyes), chưa trưởng thành hạt giống, nguyên liệu = Cowpeas (blackeyes), immature seeds, raw = 100g Nước_____________________g 77.20 Energy, năng lượng_______kcal 90 Protein____________________g 2.95 Total lipid (fat ) _____________g 0.35 Fiber, Chất xơ _____________g 5.0 Sugars, total ( đường ,tổng )__g 3.00 Calcium, Ca______________mg 126 Iron, Fe__________________mg 1.10 Magnesium,Mg ___________mg 51 Phosphorus, P____________mg 53 Potassium, K_____________mg 431 Sodium, Na ______________mg 4 Zinc , Zn_________________mg 1.01 Copper ,Cu_______________mg 0.130 Manganese,Mn ___________mg 0.560 Selenium _______________mcg 2.3 Vitamin C________________mg 2.5 Thiamin ,B-1 _____________mg 0.110 Riboflavin, B-2 ____________mg 0.145 Niacin ,PP;B-3____________mg 1.450 Pantothenic acid,B-5_______mg 0.151 Vitamin B-6 ______________mg 0.067 Folate, total B-9__________mcg 168 Folate, food B-9__________mcg 168 Folate, DFE B-9__________mcg 168 Vitamin A, RAE__________mcg 41 Cowpeas, trái trẻ với hạt giống, nguyên = Cowpeas, young pods with seeds, raw = 100g Nước_____________________g 86.00 Energy, năng lượng_______kcal 44 Protein____________________g 3.30 Total lipid (fat ) _____________g 0.30 Calcium, Ca______________mg 65 Iron, Fe__________________mg 1.00 Magnesium,Mg ___________mg 58 Phosphorus, P____________mg 65 Potassium, K_____________mg 215 Sodium, Na ______________mg 4 Zinc , Zn_________________mg 0.34 Copper ,Cu_______________mg 0.100 Manganese,Mn ___________mg 0.308 Selenium _______________mcg 0.9 Vitamin C________________mg 33.0 Thiamin ,B-1 _____________mg 0.150 Riboflavin, B-2 ____________mg 0.140 Niacin ,PP;B-3____________mg 1.200 Pantothenic acid,B-5_______mg 0.945 Vitamin B-6 ______________mg 0.173 Folate, total B-9__________mcg 53 Folate, food B-9__________mcg 53 Folate, DFE B-9__________mcg 53 Vitamin A, RAE __________mcg 80 ------------------------------------------------------------------------------------------- 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 Lima đậu, hạt chưa trưởng thành, nguyên = Lima beans, immature seeds, raw = 100g Nước_____________________g 70.24 Energy, năng lượng_______kcal 113 Protein____________________g 6.84 Total lipid (fat ) _____________g 0.86 Fiber, Chất xơ _____________g 4.9 Sugars, total ( đường ,tổng )__g 1.48 Calcium, Ca______________mg 34 Iron, Fe__________________mg 3.14 Magnesium,Mg ___________mg 58 Phosphorus, P____________mg 136 Potassium, K_____________mg 467 Sodium, Na ______________mg 8 Zinc , Zn_________________mg 0.78 Copper ,Cu_______________mg 0.318 Manganese,Mn ___________mg 1.215 Selenium _______________mcg 1.8 Vitamin C________________mg 23.4 Thiamin ,B-1 _____________mg 0.217 Riboflavin, B-2 ____________mg 0.103 Niacin ,PP;B-3____________mg 1.474 Pantothenic acid,B-5_______mg 0.247 Vitamin B-6 ______________mg 0.204 Folate, total (B-9)_________mcg 34 Folate, food B-9__________mcg 34 Folate, DFE B-9__________mcg 34 Choline, total______________mg 40.0 Vitamin A, RAE __________mcg 10 Carotene, beta ___________mcg 126 Vitamin E (alpha-tocopherol)_mg 0.32 Vitamin K _______________mcg 5.6 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 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 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 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 Đậu lăng, nảy chồi, nguyên = Lentils, sprouted, raw = 100g Nước_____________________g 67.34 Energy, năng lượng_______kcal 106 Protein____________________g 8.96 Total lipid (fat ) _____________g 0.55 Calcium, Ca______________mg 25 Iron, Fe__________________mg 3.21 Magnesium,Mg ___________mg 37 Phosphorus, P____________mg 173 Potassium, K_____________mg 322 Sodium, Na ______________mg 11 Zinc , Zn_________________mg 1.51 Copper ,Cu_______________mg 0.352 Manganese,Mn ___________mg 0.506 Selenium _______________mcg 0.6 Vitamin C________________mg 16.5 Thiamin ,B-1 _____________mg 0.228 Riboflavin, B-2 ____________mg 0.128 Niacin ,PP;B-3____________mg 1.128 Pantothenic acid,B-5_______mg 0.578 Vitamin B-6 ______________mg 0.190 Folate, total (B-9)_________mcg 100 Folate, food B-9__________mcg 100 Folate, DFE B-9__________mcg 100 Vitamin A, RAE __________mcg 2 Đậu, snap, vàng, nguyên = Beans, snap, yellow, raw = 100g Nước_____________________g 90.27 Energy, năng lượng_______kcal 31 Protein____________________g 1.82 Total lipid (fat ) _____________g 0.12 Fiber, Chất xơ _____________g 3.4 Calcium, Ca______________mg 37 Iron, Fe__________________mg 1.4 Magnesium,Mg ___________mg 25 Phosphorus, P____________mg 38 Potassium, K_____________mg 209 Sodium, Na ______________mg 6 Zinc , Zn_________________mg 0.24 Copper ,Cu_______________mg 0.069 Manganese,Mn ___________mg 0.214 Selenium _______________mcg 0.6 Vitamin C________________mg 16.3 Thiamin ,B-1 _____________mg 0.084 Riboflavin, B-2 ____________mg 0.105 Niacin ,PP;B-3____________mg 0.752 Pantothenic acid,B-5_______mg 0.094 Vitamin B-6 ______________mg 0.074 Folate, total B-9__________mcg 37 Folate, food B-9__________mcg 37 Folate, DFE B-9__________mcg 37 Vitamin A, RAE _________mcg 5 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 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 |
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Jan 7 2011, 10:26 PM
Bài viết
#12
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Advanced Member Nhóm: Members Bài viết: 405 Gia nhập vào: 29-July 09 Thành viên thứ.: 4,110 |
Rau mùi (ngò) lá, nguyên liệu = Coriander (cilantro) leaves, raw = 100g
Nước_____________________g 92.21 Energy, năng lượng_______kcal 23 Protein____________________g 2.13 Total lipid (fat ) _____________g 0.52 Fiber, Chất xơ _____________g 2.8 Calcium, Ca______________mg 67 Iron, Fe__________________mg 1.77 Magnesium,Mg ___________mg 26 Phosphorus, P____________mg 48 Potassium, K_____________mg 521 Sodium, Na ______________mg 46 Zinc , Zn_________________mg 0.50 Copper ,Cu_______________mg 0.225 Manganese,Mn ___________mg 0.426 Selenium _______________mcg 0.9 Vitamin C________________mg 27.0 Thiamin ,B-1 _____________mg 0.067 Riboflavin, B-2 ____________mg 0.162 Niacin ,PP;B-3____________mg 1.114 Pantothenic acid,B-5_______mg 0.570 Vitamin B-6 ______________mg 0.149 Folate, total B-9__________mcg 62 Folate, food B-9__________mcg 62 Folate, DFE B-9__________mcg 62 Choline, total _____________mg 12.8 Vitamin A, RAE__________mcg 337 Carotene, bet ___________mcg 3930 Carotene, alpha __________mcg 36 Cryptoxanthin, beta _______mcg 202 Lutein + zeaxanthin _______mcg 865 Vitamin E (alpha-tocopherol)_mg 2.50 Vitamin K _______________mcg 310.0 Phytosterols ______________mg 5 Stigmasterol ______________mg 3 Beta-sitosterol_____________mg 2 ------------------------------------------------------------------------------- Mùi tây, nguyên = Parsley, raw = 100g Nước_____________________g 87.71 Energy, năng lượng_______kcal 36 Protein____________________g 2.97 Total lipid (fat ) _____________g 0.79 Fiber, Chất xơ _____________g 3.3 Sugars, total ( đường ,tổng )__g 0.85 Calcium, Ca______________mg 138 Iron, Fe__________________mg 6.20 Magnesium,Mg ___________mg 50 Phosphorus, P____________mg 58 Potassium, K_____________mg 554 Sodium, Na ______________mg 56 Zinc , Zn_________________mg 1.07 Copper ,Cu_______________mg 0.149 Manganese,Mn ___________mg 0.160 Selenium _______________mcg 0.1 Vitamin C________________mg 133.0 Thiamin ,B-1 _____________mg 0.086 Riboflavin, B-2 ____________mg 0.098 Niacin ,PP;B-3____________mg 1.313 Pantothenic acid,B-5_______mg 0.400 Vitamin B-6 ______________mg 0.090 Folate, total B-9__________mcg 152 Folate, food B-9__________mcg 152 Folate, DFE B-9__________mcg 152 Choline, total _____________mg 12.8 Vitamin A, RAE__________mcg 421 Carotene, bet ___________mcg 5.054 Lutein + zeaxanthin_______mcg 5561 Vitamin E (alpha-tocopherol)_mg 0.75 Tocopherol,gamma_________mg 0.53 Vitamin K _______________mcg 1640.0 Phytosterols ______________mg 5 --------------------------------------------------------------------- Bí, mùa hè, zucchini, bao gồm da, nguyên = Squash, summer, zucchini, includes skin, raw 100g Nước_____________________g 94.79 Energy, năng lượng_______kcal 17 Protein____________________g 1.21 Total lipid (fat ) _____________g 0.32 Fiber, Chất xơ _____________g 1.0 Sugars, total ( đường ,tổng )__g 2.50 Calcium, Ca______________mg 16 Iron, Fe__________________mg 0.37 Magnesium,Mg ___________mg 18 Phosphorus, P____________mg 38 Potassium, K_____________mg 261 Sodium, Na ______________mg 8 Zinc , Zn_________________mg 0.32 Copper ,Cu_______________mg 0.053 Manganese,Mn ___________mg 0.177 Selenium _______________mcg 0.2 Vitamin C________________mg 17.9 Thiamin ,B-1 _____________mg 0.045 Riboflavin, B-2 ____________mg 0.094 Niacin ,PP;B-3____________mg 0.451 Pantothenic acid,B-5_______mg 0.204 Vitamin B-6 ______________mg 0.163 Folate, total B-9__________mcg 24 Folate, food B-9__________mcg 24 Folate, DFE B-9__________mcg 24 Choline, total______________mg 9.5 Vitamin A, RAE __________mcg 10 Carotene, beta ___________mcg 120 Lutein + zeaxanthin _______mcg 2125 Vitamin E (alpha-tocopherol)_mg 0.12 Vitamin K _______________mcg 4.3 Bí, zucchini, baby, nguyên = Squash, zucchini, baby, raw = 100g Nước_____________________g 92.73 Energy, năng lượng_______kcal 21 Protein____________________g 2.71 Total lipid (fat ) _____________g 0.40 Fiber, Chất xơ _____________g 1.1 Calcium, Ca______________mg 21 Iron, Fe__________________mg 0.79 Magnesium,Mg ___________mg 33 Phosphorus, P____________mg 93 Potassium, K_____________mg 459 Sodium, Na ______________mg 3 Zinc , Zn_________________mg 0.83 Copper ,Cu_______________mg 0.097 Manganese,Mn ___________mg 0.196 Selenium _______________mcg 0.3 Vitamin C________________mg 34.1 Thiamin ,B-1 _____________mg 0.042 Riboflavin, B-2 ____________mg 0.036 Niacin ,PP;B-3____________mg 0.705 Pantothenic acid,B-5_______mg 0.367 Vitamin B-6 ______________mg 0.142 Folate, total B-9__________mcg 20 Folate, food B-9__________mcg 20 Folate, DFE B-9__________mcg 20 Vitamin A, RAE __________mcg 25 Bí đỏ, nguyên = Pumpkin, raw = 100g Nước_____________________g 91.60 Energy, năng lượng_______kcal 26 Protein____________________g 1.00 Total lipid (fat ) _____________g 0.10 Fiber, Chất xơ _____________g 0.5 Sugars, total ( đường ,tổng )__g 1.36 Calcium, Ca______________mg 21 Iron, Fe__________________mg 0.80 Magnesium,Mg ___________mg 12 Phosphorus, P____________mg 44 Potassium, K_____________mg 340 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 0.32 Copper ,Cu_______________mg 0.127 Manganese,Mn ___________mg 0.125 Selenium _______________mcg 0.3 Vitamin C________________mg 9.0 Thiamin ,B-1 _____________mg 0.050 Riboflavin, B-2 ____________mg 0.110 Niacin ,PP;B-3____________mg 0.600 Pantothenic acid,B-5_______mg 0.298 Vitamin B-6 ______________mg 0.061 Folate, total B-9__________mcg 16 Folate, food B-9__________mcg 16 Folate, DFE B-9__________mcg 16 Choline, total______________mg 8.2 Vitamin A, RAE __________mcg 369 Carotene, beta ___________mcg 3100 Carotene, alpha __________mcg 515 Cryptoxanthin, beta _______mcg 2145 Lutein + zeaxanthin _______mcg 1500 Vitamin E (alpha-tocopherol)_mg 1.06 Vitamin K _______________mcg 1.1 Phytosterols ______________mg 12 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 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 -------------------------------------------------------------------- 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 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 ------------------------------------------------------------------------ Ngô, ngọt ngào, màu trắng, nguyên = Corn, sweet, white, raw = 100g Nước_____________________g 75.96 Energy, năng lượng_______kcal 86 Protein____________________g 3.22 Total lipid (fat)______________g 1.18 Fiber, Chất xơ _____________g 2.7 Sugars, total ( đường ,tổng )__g 3.22 Calcium, Ca______________mg 2 Iron, Fe__________________mg 0.52 Magnesium,Mg ___________mg 37 Phosphorus, P____________mg 89 Potassium, K_____________mg 270 Sodium, Na ______________mg 15 Zinc , Zn_________________mg 0.45 Copper ,Cu_______________mg 0.054 Manganese,Mn ___________mg 0.161 Selenium _______________mcg 0.6 Vitamin C _______________mg 6.8 Thiamin ,B-1______________mg 0.200 Riboflavin, B-2_____________mg 0.060 Niacin ,PP;B-3____________mg 1.700 Pantothenic acid,B-5_______mg 0.760 Vitamin B-6 ______________mg 0.055 Folate, total B-9__________mcg 46 Folate, food B-9__________mcg 46 Folate, DFE B-9 _________mcg 46 Lutein + zeaxanthin ______mcg 34 Vitamin E________________mg 0.07 Vitamin K_______________mcg 0.3 Ngô, ngọt, màu vàng, nguyên = Corn, sweet, yellow, raw = 100g Nước_____________________g 76.05 Energy, năng lượng_______kcal 86 Protein____________________g 3.27 Total lipid (fat)______________g 1.35 Fiber, Chất xơ _____________g 2.0 Sugars, total ( đường ,tổng )__g 6.26 Calcium, Ca______________mg 2 Iron, Fe__________________mg 0.52 Magnesium,Mg ___________mg 37 Phosphorus, P____________mg 89 Potassium, K_____________mg 270 Sodium, Na ______________mg 15 Zinc , Zn_________________mg 0.46 Copper ,Cu_______________mg 0.054 Manganese,Mn ___________mg 0.163 Selenium _______________mcg 0.6 Vitamin C _______________mg 6.8 Thiamin ,B-1______________mg 0.155 Riboflavin, B-2_____________mg 0.055 Niacin ,PP;B-3 ____________mg 1.770 Pantothenic acid,B-5_______mg 0.717 Vitamin B-6 ______________mg 0.093 Folate, total B-9__________mcg 42 Choline, total B-9__________mg 23.0 Carotene, beta B-9________mcg 47 Carotene, alpha___________mcg 16 Cryptoxanthin, beta _______mcg 115 Lutein + zeaxanthin _______mcg 644 Tocopherol,gamma ________mg 0.15 ------------------------------------------------------------------------ Hạt giống, hạt sen, sấy khô = Seeds, lotus seeds, dried = 20g Nước_____________________g 14.16 Energy, năng lượng_______kcal 332 Protein____________________g 15.41 Total lipid (fat ) _____________g 1.97 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 Lotus gốc, nguyên = Lotus root, raw = 100g ( củ Sen ) Nước_____________________g 79.10 Energy, năng lượng_______kcal 74 Protein____________________g 2.60 Total lipid (fat ) _____________g 0.10 Fiber, Chất xơ _____________g 4.9 Calcium, Ca______________mg 45 Iron, Fe__________________mg 1.16 Magnesium,Mg ___________mg 23 Phosphorus, P____________mg 100 Potassium, K_____________mg 556 Sodium, Na ______________mg 40 Zinc , Zn_________________mg 0.39 Copper ,Cu_______________mg 0.257 Manganese,Mn ___________mg 0.261 Selenium _______________mcg 0.7 Vitamin C________________mg 44.0 Thiamin ,B-1 _____________mg 0.160 Riboflavin, B-2 ____________mg 0.220 Niacin ,PP;B-3____________mg 0.400 Pantothenic acid,B-5_______mg 0.377 Vitamin B-6 ______________mg 0.258 Folate, total B-9__________mcg 13 Folate, food B-9__________mcg 13 Folate, DFE B-9__________mcg 13 --------------------------------------------------------------- Cà rốt, nguyên = Carrots, raw = 100g ( ăn cà rốt không cho muối , càng nhỏ càng Dương ) Nước_____________________g 88.29 Energy, năng lượng_______kcal 41 Protein____________________g 0.93 Total lipid (fat ) _____________g 0.24 Fiber, Chất xơ _____________g 2.8 Sugars, total ( dường ,tổng )__g 4.74 Calcium, Ca______________mg 33 Iron, Fe__________________mg 0.30 Magnesium,Mg ___________mg 12 Phosphorus, P____________mg 35 Potassium, K_____________mg 320 Sodium, Na ______________mg 69 Zinc , Zn_________________mg 0.24 Copper ,Cu_______________mg 0.045 Manganese,Mn ___________mg 0.143 Fluoride, F ______________mcg 3.2 Selenium _______________mcg 0.1 Vitamin C________________mg 5.9 Thiamin ,B-1 _____________mg 0.066 Riboflavin, B-2 ____________mg 0.058 Niacin ,PP;B-3____________mg 0.983 Pantothenic acid,B-5_______mg 0.273 Vitamin B-6 ______________mg 0.138 Folate, total (B-9)_________mcg 19 Folate, food B-9__________mcg 19 Folate, DFE B-9__________mcg 19 Choline, total______________mg 8.8 Betaine __________________mg 0.4 Vitamin A, RAE __________mcg 835 Carotene, beta ___________mcg 8285 Carotene, alpha __________mcg 3477 Lycopene _______________mcg 1 Lutein + zeaxanthin _______mcg 256 Vitamin E (alpha-tocopherol)_mg 0.66 Tocopherol, beta___________mg .01 Vitamin K _______________mcg 13.2 Cà rốt, con, nguyên = Carrots, baby, raw = 100g Nước_____________________g 90. Energy, năng lượng_______kcal 35 Protein____________________g 0.64 Total lipid (fat ) _____________g 0.13 Fiber, Chất xơ _____________g 2.9 Sugars, total ( đường, tổng )__g 4.76 Calcium, Ca______________mg 32 Iron, Fe__________________mg 0.89 Magnesium,Mg ___________mg 10 Phosphorus, P____________mg 28 Potassium, K_____________mg 237 Sodium, Na ______________mg 78 Zinc , Zn_________________mg 0.17 Copper ,Cu_______________mg 0.100 Manganese,Mn ___________mg 0.151 Selenium _______________mcg 0.9 Vitamin C________________mg 2.6 Thiamin ,B-1 _____________mg 0.030 Riboflavin, B-2 ____________mg 0.036 Niacin ,PP;B-3____________mg 0.556 Pantothenic acid,B-5_______mg 0.401 Vitamin B-6 ______________mg 0.105 Folate, total (B-9)_________mcg 27 Folate, food B-9__________mcg 27 Folate, DFE B-9__________mcg 27 Choline, total______________mg 7.5 Betaine __________________mg 0.1 Vitamin A, RAE __________mcg 690 Carotene, beta ___________mcg 6391 Carotene, alpha __________mcg 3767 Lutein + zeaxanthin _______mcg 358 Vitamin K _______________mcg 9.4 ------------------------------------------------------------------ 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 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 ---------------------------------------------------------------------- Cà chua, màu đỏ, chín, nguyên, quanh năm trung bình = Tomatoes, red, ripe, raw, year round average = 100g Nước_____________________g 94.52 Energy, năng lượng_______kcal 18 Protein____________________g 0.88 Total lipid (fat ) _____________g 0.20 Fiber, Chất xơ _____________g 1.2 Sugars, total ( dường ,tổng )__g 2.63 Calcium, Ca______________mg 10 Iron, Fe__________________mg 0.27 Magnesium,Mg ___________mg 11 Phosphorus, P____________mg 24 Potassium, K_____________mg 237 Sodium, Na ______________mg 5 Zinc , Zn_________________mg 0.17 Copper ,Cu_______________mg 0.059 Manganese,Mn ___________mg 0.114 Fluoride, F ______________mcg 2.3 Vitamin C________________mg 13.7 Thiamin ,B-1 _____________mg 0.037 Riboflavin, B-2 ____________mg 0.019 Niacin ,PP;B-3____________mg 0.594 Pantothenic acid,B-5_______mg 0.089 Vitamin B-6 ______________mg 0.080 Folate, total (B-9)_________mcg 15 Folate, food B-9__________mcg 15 Folate, DFE B-9__________mcg 15 Choline, total______________mg 6.7 Betaine __________________mg 0.1 Vitamin A, RAE __________mcg 42 Carotene, beta ___________mcg 449 Carotene, alpha __________mcg 101 Lycopene _______________mcg 2573 Lutein + zeaxanthin _______mcg 123 Vitamin E (alpha-tocopherol)_mg 0.54 Tocopherol, beta___________mg 0.01 Tocopherol,gamma_________mg 0.12 Vitamin K _______________mcg 7.9 Phytosterols ______________mg 7 ---------------------------------------------------------------- Cây củ hạ, (rau trai), nguyên = Salsify, (vegetable oyster), raw = 100g Nước_____________________g 77.00 Energy, năng lượng_______kcal 82 Protein____________________g 3.30 Total lipid (fat ) _____________g 0.20 Fiber, Chất xơ _____________g 3.3 Calcium, Ca______________mg 60 Iron, Fe__________________mg 0.70 Magnesium,Mg ___________mg 23 Phosphorus, P____________mg 75 Potassium, K_____________mg 380 Sodium, Na ______________mg 20 Zinc , Zn_________________mg 0.38 Copper ,Cu_______________mg 0.090 Manganese,Mn ___________mg 0.268 Selenium _______________mcg 0.8 Vitamin C________________mg 8.0 Thiamin ,B-1 _____________mg 0.080 Riboflavin, B-2 ____________mg 0.220 Niacin ,PP;B-3____________mg 0.500 Pantothenic acid,B-5_______mg 0.371 Vitamin B-6 ______________mg 0.277 Folate, total (B-9)_________mcg 26 Folate, food B-9__________mcg 26 Folate, DFE B-9__________mcg 26 ----------------------------------------------------------------- Dền lá, nguyên = Amaranth leaves, raw = 100g Nước_____________________g 91.69 Energy, năng lượng_______kcal 23 Protein____________________g 2.46 Total lipid (fat ) _____________g 0.33 Calcium, Ca______________mg 215 Iron, Fe__________________mg 2.32 Magnesium,Mg ___________mg 55 Phosphorus, P____________mg 50 Potassium, K_____________mg 611 Sodium, Na ______________mg 20 Zinc , Zn_________________mg 0.90 Copper ,Cu_______________mg 0.162 Manganese,Mn ___________mg 0.885 Selenium _______________mcg 0.9 Vitamin C________________mg 43.3 Thiamin ,B-1 _____________mg 0.027 Riboflavin, B-2 ____________mg 0.158 Niacin ,PP;B-3____________mg 0.657 Pantothenic acid,B-5_______mg 0.064 Vitamin B-6 ______________mg 0.192 Folate, total B-9__________mcg 8 Folate, food B-9__________mcg 85 Folate, DFE B-9__________mcg 85 Vitamin A, RAE __________mcg 146 Vitamin K _______________mcg 1140.0 ------------------------------------------------------------------ Tỏi tây, (bóng đèn và phần dưới lá), nguyên = Leeks, (bulb and lower leaf-portion), raw = 100g Nước_____________________g 83.00 Energy, năng lượng_______kcal 61 Protein____________________g 1.50 Total lipid (fat ) _____________g 0.30 Fiber, Chất xơ _____________g 1.8 Sugars, total ( dường ,tổng )__g 3.90 Calcium, Ca______________mg 59 Iron, Fe__________________mg 2.10 Magnesium,Mg ___________mg 28 Phosphorus, P____________mg 35 Potassium, K_____________mg 180 Sodium, Na ______________mg 20 Zinc , Zn_________________mg 0.12 Copper ,Cu_______________mg 0.120 Manganese,Mn ___________mg 0.481 Selenium _______________mcg 1.0 Vitamin C________________mg 12.0 Thiamin ,B-1 _____________mg 0.060 Riboflavin, B-2 ____________mg 0.030 Niacin ,PP;B-3____________mg 0.400 Pantothenic acid,B-5_______mg 0.140 Vitamin B-6 ______________mg 0.233 Folate, total (B-9)_________mcg 64 Folate, food B-9__________mcg 64 Folate, DFE B-9__________mcg 64 Choline, total______________mg 9.5 Vitamin A, RAE __________mcg 83 Carotene, beta ___________mcg 1000 Lutein + zeaxanthin _______mcg 1900 Vitamin E (alpha-tocopherol)_mg 0.92 Vitamin K _______________mcg 47.0 Tỏi, nguyên = Garlic, raw = 100g Nước_____________________g 58.58 Energy, năng lượng_______kcal 149 Protein____________________g 6.36 Total lipid (fat ) _____________g 0.50 Fiber, Chất xơ _____________g 2.1 Sugars, total ( đường ,tổng )__g 1.00 Calcium, Ca______________mg 181 Iron, Fe__________________mg 1.70 Magnesium,Mg ___________mg 25 Phosphorus, P____________mg 153 Potassium, K_____________mg 401 Sodium, Na ______________mg 17 Zinc , Zn_________________mg 1.16 Copper ,Cu_______________mg 0.299 Manganese,Mn ___________mg 1.672 Selenium _______________mcg 14.2 Vitamin C________________mg 31.2 Thiamin ,B-1 _____________mg 0.200 Riboflavin, B-2 ____________mg 0.110 Niacin ,PP;B-3____________mg 0.700 Pantothenic acid,B-5_______mg 0.596 Vitamin B-6 ______________mg 1.235 Folate, total B-9__________mcg 3 Folate, food B-9__________mcg 3 Folate, DFE B-9__________mcg 3 Choline, total _____________mg 23.2 Carotene, beta___________mcg 5 Lutein + zeaxanthin_______mcg 16 Vitamin E (alpha-tocopherol)_mg 0.08 Vitamin K _______________mcg 1.7 ---------------------------------------------------------------------- Lemon cỏ (sả), nguyên = Lemon grass (citronella), raw = 100g Nước_____________________g 70.58 Energy, năng lượng_______kcal 99 Protein____________________g 1.82 Total lipid (fat ) _____________g 0.49 Calcium, Ca______________mg 65 Iron, Fe__________________mg 8.17 Magnesium,Mg ___________mg 60 Phosphorus, P____________mg 101 Potassium, K_____________mg 723 Sodium, Na ______________mg 6 Zinc , Zn_________________mg 2.23 Copper ,Cu_______________mg 0.266 Manganese,Mn ___________mg 5.224 Selenium _______________mcg 0.7 Vitamin C________________mg 2.6 Thiamin ,B-1 _____________mg 0.065 Riboflavin, B-2 ____________mg 0.135 Niacin ,PP;B-3____________mg 1.101 Pantothenic acid,B-5_______mg 0.050 Vitamin B-6 ______________mg 0.080 Folate, total _____________mcg 75 Folate, food _____________mcg 75 Folate, DFE _____________mcg 75 Carotene, beta ___________mcg 3 Phytosterols ______________mg 6 Stigmasterol ______________mg 1 Campesterol ______________mg 1 Beta-sitosterol_____________mg 4 ---------------------------------------------------------------------- Gừng gốc, nguyên = Ginger root, raw = 100g Nước_____________________g 78.89 Energy, năng lượng_______kcal 80 Protein____________________g 1.82 Total lipid (fat ) _____________g 0.75 Fiber, Chất xơ _____________g 2.0 Sugars, total ( đường ,tổng )__g 1.70 Calcium, Ca______________mg 16 Iron, Fe__________________mg 0.60 Magnesium,Mg ___________mg 43 Phosphorus, P____________mg 34 Potassium, K_____________mg 415 Sodium, Na ______________mg 13 Zinc , Zn_________________mg 0.34 Copper ,Cu_______________mg 0.226 Manganese,Mn ___________mg 0.229 Selenium _______________mcg 0.7 Vitamin C________________mg 5.0 Thiamin ,B-1 _____________mg 0.025 Riboflavin, B-2 ____________mg 0.034 Niacin ,PP;B-3____________mg 0.750 Pantothenic acid,B-5_______mg 0.203 Vitamin B-6 ______________mg 0.160 Folate, total (B-9)_________mcg 11 Folate, food B-9__________mcg 11 Folate, DFE B-9__________mcg 11 Choline, total______________mg 28.8 Vitamin E (alpha-tocopherol)_mg 0.26 Vitamin K _______________mcg 0.1 Phytosterols ______________mg 15 -------------------------------------------------------------------------- Bồ công anh xanh, nguyên = Dandelion greens, raw = 100g ( xem hình thấy lá ,không thấy rễ ) Nước_____________________g 85.60 Energy, năng lượng_______kcal 45 Protein____________________g 2.70 Total lipid (fat ) _____________g 0.70 Fiber, Chất xơ _____________g 3.5 Sugars, total ( đường ,tổng )__g 0.71 Calcium, Ca______________mg 187 Iron, Fe__________________mg 3.10 Magnesium,Mg ___________mg 36 Phosphorus, P____________mg 66 Potassium, K_____________mg 397 Sodium, Na ______________mg 76 Zinc , Zn_________________mg 0.41 Copper ,Cu_______________mg 0.171 Manganese,Mn ___________mg 0.342 Selenium _______________mcg 0.5 Vitamin C________________mg 35.0 Thiamin ,B-1 _____________mg 0.190 Riboflavin, B-2 ____________mg 0.260 Niacin ,PP;B-3____________mg 0.806 Pantothenic acid,B-5_______mg 0.084 Vitamin B-6 ______________mg 0.251 Folate, total _____________mcg 27 Folate, food _____________mcg 27 Folate, DFE _____________mcg 27 Choline, total______________mg 35.3 Vitamin A, RAE __________mcg 508 Carotene, beta ___________mcg 5854 Carotene, alpha __________mcg 363 Cryptoxanthin, beta _______mcg 121 Lutein + zeaxanthin _______mcg 13610 Vitamin E (alpha-tocopherol)_mg 3.44 Vitamin K _______________mcg 778.4 --------------------------------------------------------------------------- Rau húng, tươi = Basil, fresh = 100g Nước_____________________g 92.06 Energy, năng lượng_______kcal 23 Protein____________________g 3.15 Total lipid (fat ) _____________g 0.64 Fiber, Chất xơ _____________g 1.6 Sugars, total ( đường ,tổng )__g 0.30 Calcium, Ca______________mg 177 Iron, Fe__________________mg 3.17 Magnesium,Mg ___________mg 64 Phosphorus, P____________mg 56 Potassium, K_____________mg 295 Sodium, Na ______________mg 4 Zinc , Zn_________________mg 0.81 Copper ,Cu_______________mg 0.385 Manganese,Mn ___________mg 1.148 Selenium _______________mcg 0.3 Vitamin C________________mg 18.0 Thiamin ,B-1 _____________mg 0.034 Riboflavin, B-2 ____________mg 0.076 Niacin ,PP;B-3____________mg 0.902 Pantothenic acid,B-5_______mg 0.209 Vitamin B-6 ______________mg 0.155 Folate, total _____________mcg 68 Folate, food _____________mcg 68 Folate, DFE _____________mcg 68 Choline, total______________mg 11.4 Betaine __________________mg 0.4 Vitamin A, RAE __________mcg 264 Carotene, beta ___________mcg 3142 Cryptoxanthin, beta _______mcg 46 Lutein + zeaxanthin _______mcg 5650 Vitamin E (alpha-tocopherol)_mg 0.80 Tocopherol,gamma_________mg 0.16 Vitamin K _______________mcg 414.8 ---------------------------------------------------------------------------------- Măng tây, nguyên = Asparagus, raw = 100g Nước_____________________g 93.22 Energy, năng lượng_______kcal 20 Protein____________________g 2.20 Total lipid (fat ) _____________g 0.12 Fiber, Chất xơ _____________g 2.1 Sugars, total ( đường ,tổng )__g 1.88 Calcium, Ca______________mg 24 Iron, Fe__________________mg 2.14 Magnesium,Mg ___________mg 14 Phosphorus, P____________mg 52 Potassium, K_____________mg 202 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 0.54 Copper ,Cu_______________mg 0.189 Manganese,Mn ___________mg 0.158 Selenium _______________mcg 2.3 Vitamin C________________mg 5.6 Thiamin ,B-1 _____________mg 0.143 Riboflavin, B-2 ____________mg 0.141 Niacin ,PP;B-3____________mg 0.978 Pantothenic acid,B-5_______mg 0.274 Vitamin B-6 ______________mg 0.091 Folate, total B-9__________mcg 52 Folate, food B-9__________mcg 52 Folate, DFE B-9__________mcg 52 Choline, total _____________mg 16.0 Vitamin A, RAE _________mcg 38 Carotene, beta___________mcg 449 Carotene, alpha __________mcg 9 Lutein + zeaxanthin_______mcg 710 Vitamin E (alpha-tocopherol)_mg 1.13 Tocopherol,gamma_________mg 0.09 Vitamin K _______________mcg 41.6 Phytosterols ______________mg 24 |
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Jan 7 2011, 10:36 PM
Bài viết
#13
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Hạt Cát Nhóm: Members Bài viết: 824 Gia nhập vào: 10-May 10 Thành viên thứ.: 13,110 |
QUOTE Nấm shiitake, sấy khô = Mushrooms, shiitake, dried = 20g ~ tương đương 80 đến 100g tươi : Vitamin D (D2 + D3) ______mcg 0.8 Nấm, maitake, nguyên = Mushrooms, maitake, raw = 100g :Vitamin D (D2 + D3)_______mcg 28.1 Cám ơn huynh Kinhthanh đã pót bài này lên. cho con khờ này hỏi huynh lấy mấy cái bảng này ở đâu? có 1 sách TD [ ko nhớ tên ] là nấm Đông Cô- Shiitake có nhiều vitamin D nhất trong tất cả các loại nấm. Mà bây h lại thấy nấm Maiitake có nhiều vitamin D nhất. không hiểu nổi -------------------- Nam Mô A Di Đà Phật
Nam Mô Quan Thế Âm Bồ Tát Vạn Tạ HỒng Ân Nguyện cầu Hồng Ân gia hộ cho mọi người được bình an, hạnh phúc và may mắn! Lòng tin nơi Vũ Trụ, tình yêu Vũ Trụ và niềm hy vọng nơi Vũ Trụ |
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Jan 7 2011, 10:38 PM
Bài viết
#14
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Advanced Member Nhóm: Members Bài viết: 405 Gia nhập vào: 29-July 09 Thành viên thứ.: 4,110 |
Cam gọt vỏ, nguyên = Orange peel, raw = 100g
Nước_____________________g 72.50 Energy, năng lượng_______kcal 97 Protein____________________g 1.50 Total lipid (fat ) _____________g 0.20 Fiber, Chất xơ _____________g 10.6 Calcium, Ca______________mg 161 Iron, Fe__________________mg 0.80 Magnesium,Mg ___________mg 22 Phosphorus, P____________mg 2 Potassium, K_____________mg 212 Sodium, Na ______________mg 3 Zinc , Zn_________________mg 0.25 Copper ,Cu_______________mg 0.092 Selenium _______________mcg 1.0 Vitamin C________________mg 136.0 Thiamin ,B-1 _____________mg 0.176 Riboflavin, B-2 ____________mg 0.120 Niacin ,PP;B-3____________mg 0.090 Pantothenic acid,B-5_______mg 0.900 Vitamin B-6 ______________mg 0.490 Folate, total (B-9)_________mcg 0.176 Folic acid ( B-9 ) _________mcg 30 Folate, DFE B-9__________mcg 30 Choline, total______________mg 30 Vitamin A, RAE __________mcg 21 Vitamin E (alpha-tocopherol)_mg 0.25 Phytosterols ______________mg 34 Nước cam, nguyên = Orange juice, raw = 100g Nước_____________________g 88.30 Energy, năng lượng_______kcal 45 Protein____________________g 0.70 Total lipid (fat ) _____________g 0.20 Fiber, Chất xơ _____________g 0.2 Sugars, total ( đường ,tổng )__g 8.40 Calcium, Ca______________mg 11 Iron, Fe__________________mg 0.20 Magnesium,Mg ___________mg 11 Phosphorus, P____________mg 17 Potassium, K_____________mg 200 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 0.05 Copper ,Cu_______________mg 0.044 Manganese,Mn ___________mg 0.014 Selenium _______________mcg 0.1 Vitamin C________________mg 50.0 Thiamin ,B-1 _____________mg 0.090 Riboflavin, B-2 ____________mg 0.030 Niacin ,PP;B-3____________mg 0.400 Pantothenic acid,B-5_______mg 0.190 Vitamin B-6 ______________mg 0.040 Folate, total (B-9)_________mcg 30 Folate, food B-9__________mcg 30 Folate, DFE B-9__________mcg 30 Choline, total______________mg 6.2 Vitamin A, RAE __________mcg 10 Carotene, beta ___________mcg 33 Carotene, alpha __________mcg 6 Cryptoxanthin, beta _______mcg 169 Lutein + zeaxanthin _______mcg 115 Vitamin E (alpha-tocopherol)_mg 0.04 Vitamin K _______________mcg 0.1 Nước chanh, nguyên = Lemon juice, raw = 100g Nước_____________________g 92.31 Energy, năng lượng_______kcal 22 Protein____________________g 0.5 Total lipid (fat ) _____________g 0.24 Fiber, Chất xơ _____________g 0.3 Sugars, total ( đường ,tổng )__g 2.52 Calcium, Ca______________mg 6 Iron, Fe__________________mg 0.08 Magnesium,Mg ___________mg 6 Phosphorus, P____________mg 8 Potassium, K_____________mg 103 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 0.05 Copper ,Cu_______________mg 0.016 Manganese,Mn ___________mg 0.012 Selenium _______________mcg 0.1 Vitamin C________________mg 38.7 Thiamin ,B-1 _____________mg 0.024 Riboflavin, B-2 ____________mg 0.015 Niacin ,PP;B-3____________mg 0.091 Pantothenic acid,B-5_______mg 0.131 Vitamin B-6 ______________mg 0.046 Folate, total B-9__________mcg 20 Folate, food B-9__________mcg 20 Folate, DFE B-9__________mcg 20 Choline, total _____________mg 5.1 Carotene, beta___________mcg 1 Cryptoxanthin, beta _______mcg 4 Lutein + zeaxanthin_______mcg 15 Mơ, nguyên = Apricots, raw = 100g Nước_____________________g 86.35 Energy, năng lượng_______kcal 48 Protein____________________g 1.40 Total lipid (fat ) _____________g 0.39 Fiber, Chất xơ _____________g 2.0 Sugars, total ( đường ,tổng )__g 9.24 Calcium, Ca______________mg 13 Iron, Fe__________________mg 0.39 Magnesium,Mg ___________mg 10 Phosphorus, P____________mg 23 Potassium, K_____________mg 259 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 0.20 Copper ,Cu_______________mg 0.078 Manganese,Mn ___________mg 0.077 Selenium _______________mcg 0.1 Vitamin C________________mg 10.0 Thiamin ,B-1 _____________mg 0.030 Riboflavin, B-2 ____________mg 0.040 Niacin ,PP;B-3____________mg 0.600 Pantothenic acid,B-5_______mg 0.240 Vitamin B-6 ______________mg 0.054 Folate, total B-9__________mcg 9 Folate, food B-9__________mcg 9 Folate, DFE B-9__________mcg 9 Choline, total _____________mg 2.8 Vitamin A, RAE _________mcg 96 Carotene, beta___________mcg 1094 Carotene, alpha __________mcg 19 Cryptoxanthin, beta _______mcg 104 Lutein + zeaxanthin_______mcg 89 Vitamin K _______________mcg 3.3 Phytosterols ______________mg 18 Kiwi, vàng, nguyên = Kiwifruit, gold, raw = 100g Nước_____________________g 83.22 Energy, năng lượng_______kcal 60 Protein____________________g 1.23 Total lipid (fat ) _____________g 0.56 Fiber, Chất xơ _____________g 2.0 Sugars, total ( đường ,tổng )__g 10.98 Calcium, Ca______________mg 20 Iron, Fe__________________mg 0.29 Magnesium,Mg ___________mg 14 Phosphorus, P____________mg 29 Potassium, K_____________mg 316 Sodium, Na ______________mg 3 Zinc , Zn_________________mg 0.10 Copper ,Cu_______________mg 0.147 Manganese,Mn ___________mg 0.058 Selenium _______________mcg 3.1 Vitamin C________________mg 105.4 Thiamin ,B-1 _____________mg 0.024 Riboflavin, B-2 ____________mg 0.046 Niacin ,PP;B-3____________mg 0.280 Pantothenic acid,B-5_______mg 0.500 Vitamin B-6 ______________mg 0.057 Folate, total B-9__________mcg 34 Folate, food B-9__________mcg 34 Folate, DFE B-9__________mcg 34 Choline, total _____________mg 5.0 Vitamin A, RAE _________mcg 4 Carotene, beta___________mcg 43 Lutein + zeaxanthin_______mcg 114 Vitamin E (alpha-tocopherol)_mg 1.49 Tocopherol,gamma_________mg 0.01 Tocopherol, delta __________mg 0.01 Vitamin K _______________mcg 5.5 Kiwi, màu xanh lá cây, nguyên = Kiwifruit, green, raw = 100g Nước_____________________g 83.07 Energy, năng lượng_______kcal 61 Protein____________________g 1.14 Total lipid (fat ) _____________g 0.52 Fiber, Chất xơ _____________g 3.0 Sugars, total ( đường ,tổng )__g 8.99 Calcium, Ca______________mg 34 Iron, Fe__________________mg 0.31 Magnesium,Mg ___________mg 17 Phosphorus, P____________mg 34 Potassium, K_____________mg 312 Sodium, Na ______________mg 3 Zinc , Zn_________________mg 0.14 Copper ,Cu_______________mg 0.130 Manganese,Mn ___________mg 0.098 Selenium _______________mcg 0.2 Vitamin C________________mg 92.7 Thiamin ,B-1 _____________mg 0.027 Riboflavin, B-2 ____________mg 0.025 Niacin ,PP;B-3____________mg 0.341 Pantothenic acid,B-5_______mg 0.183 Vitamin B-6 ______________mg 0.063 Folate, total B-9__________mcg 25 Folate, food B-9__________mcg 25 Folate, DFE B-9__________mcg 25 Choline, total _____________mg 7.8 Betaine__________________mg 0.5 Vitamin A, RAE _________mcg 4 Carotene, beta___________mcg 52 Lutein + zeaxanthin_______mcg 122 Vitamin E (alpha-tocopherol)_mg 1.46 Tocopherol,gamma_________mg 0.03 Vitamin K _______________mcg 40.3 Nho,màu đỏ hoặc màu xanh lá cây (kiểu châu Âu, chẳng hạn như Thompson không hạt), nguyên = Grapes, red or green (European type, such as Thompson seedless), raw = 100g Nước_____________________g 80.54 Energy, năng lượng_______kcal 69 Protein____________________g 0.72 Total lipid (fat ) _____________g 0.16 Fiber, Chất xơ _____________g 0.9 Sugars, total ( đường ,tổng )__g 15.48 Calcium, Ca______________mg 10 Iron, Fe__________________mg 0.36 Magnesium,Mg ___________mg 7 Phosphorus, P____________mg 20 Potassium, K_____________mg 191 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 0.07 Copper ,Cu_______________mg 0.127 Manganese,Mn ___________mg 0.071 Fluoride, F ______________mcg 7.8 Selenium _______________mcg 0.1 Vitamin C________________mg 10.8 Thiamin ,B-1 _____________mg 0.069 Riboflavin, B-2 ____________mg 0.070 Niacin ,PP;B-3____________mg 0.188 Pantothenic acid,B-5_______mg 0.050 Vitamin B-6 ______________mg 0.086 Folate, total B-9__________mcg 2 Folate, food B-9__________mcg 2 Folate, DFE B-9__________mcg 2 Choline, total _____________mg 5.6 Betaine__________________mg 0.1 Vitamin A, RAE _________mcg 3 Carotene, beta___________mcg 39 Carotene, alpha __________mcg 1 Lutein + zeaxanthin_______mcg 72 Vitamin E (alpha-tocopherol)_mg 0.19 Tocopherol,gamma_________mg 0.07 Vitamin K _______________mcg 14.6 Phytosterols ______________mg 4 Qủa Xoài , nguyên = Mangos, raw = 100g Nước_____________________g 83.46 Energy, năng lượng_______kcal 60 Protein____________________g 0.82 Total lipid (fat ) _____________g 0.38 Fiber, Chất xơ _____________g 1.6 Sugars, total ( đường ,tổng )__g 13.66 Calcium, Ca______________mg 11 Iron, Fe__________________mg 0.16 Magnesium,Mg ___________mg 10 Phosphorus, P____________mg 14 Potassium, K_____________mg 168 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 0.09 Copper ,Cu_______________mg 0.111 Manganese,Mn ___________mg 0.063 Selenium _______________mcg 0.6 Vitamin C________________mg 36.4 Thiamin ,B-1 _____________mg 0.028 Riboflavin, B-2 ____________mg 0.038 Niacin ,PP;B-3____________mg 0.669 Pantothenic acid,B-5_______mg 0.197 Vitamin B-6 ______________mg 0.119 Folate, total B-9__________mcg 43 Folate, food B-9__________mcg 43 Folate, DFE B-9__________mcg 43 Choline, total _____________mg 7.6 Vitamin A, RAE _________mcg 54 Carotene, beta___________mcg 640 Carotene, alpha __________mcg 9 Cryptoxanthin, beta _______mcg 10 Lycopene _______________mcg 3 Lutein + zeaxanthin_______mcg 23 Vitamin E (alpha-tocopherol)_mg 0.90 Tocopherol, beta___________mg 0.01 Tocopherol,gamma_________mg 0.01 Vitamin K _______________mcg 4.2 Mận , nguyên = Plums, raw = 100g Nước_____________________g 87.23 Energy, năng lượng_______kcal 46 Protein____________________g 0.70 Total lipid (fat ) _____________g 0.28 Fiber, Chất xơ _____________g 1.4 Sugars, total ( đường ,tổng )__g 9.92 Calcium, Ca______________mg 6 Iron, Fe__________________mg 0.17 Magnesium,Mg ___________mg 7 Phosphorus, P____________mg 16 Potassium, K_____________mg 157 Zinc , Zn_________________mg 0.10 Copper ,Cu_______________mg 0.057 Manganese,Mn ___________mg 0.052 Fluoride, F ______________mcg 2.0 Vitamin C________________mg 9.5 Thiamin ,B-1 _____________mg 0.028 Riboflavin, B-2 ____________mg 0.026 Niacin ,PP;B-3____________mg 0.417 Pantothenic acid,B-5_______mg 0.135 Vitamin B-6 ______________mg 0.029 Folate, total B-9__________mcg 5 Folate, food B-9__________mcg 5 Folate, DFE B-9__________mcg 5 Choline, total _____________mg 1.9 Vitamin A, RAE _________mcg 17 Carotene, beta___________mcg 190 Cryptoxanthin, beta _______mcg 35 Lutein + zeaxanthin_______mcg 73 Vitamin E (alpha-tocopherol)_mg 0.26 Vitamin K _______________mcg 6.4 Phytosterols ______________mg 7 Hồng, tiếng Nhật, nguyên = Persimmons, japanese, raw = 100g Nước_____________________g 80.32 Energy, năng lượng_______kcal 70 Protein____________________g 0.58 Total lipid (fat ) _____________g 0.19 Fiber, Chất xơ _____________g 3.6 Sugars, total ( đường ,tổng )__g 12.53 Calcium, Ca______________mg 8 Iron, Fe__________________mg 0.15 Magnesium,Mg ___________mg 9 Phosphorus, P____________mg 17 Potassium, K_____________mg 161 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 0.11 Copper ,Cu_______________mg 0.113 Manganese,Mn ___________mg 0.355 Selenium _______________mcg 0.6 Vitamin C________________mg 7.5 Thiamin ,B-1 _____________mg 0.030 Riboflavin, B-2 ____________mg 0.020 Niacin ,PP;B-3____________mg 0.100 Pantothenic acid,B-5_______mg 0.100 Vitamin B-6 ______________mg 8 Folate, total B-9__________mcg 8 Folate, food B-9__________mcg 8 Folate, DFE B-9__________mcg 8 Vitamin A, RAE _________mcg 81 Carotene, beta___________mcg 253 Cryptoxanthin, beta _______mcg 1447 Lycopene _______________mcg 159 Lutein + zeaxanthin_______mcg 834 Vitamin E (alpha-tocopherol)_mg 0.73 Vitamin K _______________mcg 2.6 Phytosterols ______________mg 4 Hồng, có nguồn gốc, nguyên = Persimmons, native, raw = 100g Nước_____________________g 64.40 Energy, năng lượng_______kcal 127 Protein____________________g 0.80 Total lipid (fat ) _____________g 0.40 Calcium, Ca______________mg 27 Iron, Fe__________________mg 2.50 Phosphorus, P____________mg 310 Potassium, K_____________mg 310 Sodium, Na ______________mg 1 Vitamin C________________mg 66.0 Lê, asian, nguyên = Pears, asian, raw = 100g Nước_____________________g 88.25 Energy, năng lượng_______kcal 42 Protein____________________g 0.50 Total lipid (fat ) _____________g 0.23 Fiber, Chất xơ _____________g 3.6 Sugars, total ( đường ,tổng )__g 7.05 Calcium, Ca______________mg 4 Magnesium,Mg ___________mg 8 Phosphorus, P____________mg 11 Potassium, K_____________mg 121 Zinc , Zn_________________mg 0.02 Copper ,Cu_______________mg 0.050 Manganese,Mn ___________mg 0.060 Selenium _______________mcg 0.1 Vitamin C________________mg 3.8 Thiamin ,B-1 _____________mg 0.009 Riboflavin, B-2 ____________mg 0.010 Niacin ,PP;B-3____________mg 0.219 Pantothenic acid,B-5_______mg 0.070 Vitamin B-6 ______________mg 0.022 Folate, total B-9__________mcg 8 Folate, food B-9__________mcg 8 Folate, DFE B-9__________mcg 8 Choline, total _____________mg 5.1 Lutein + zeaxanthin_______mcg 50 Vitamin E (alpha-tocopherol)_mg 0.12 Vitamin K _______________mcg 4.5 Lê, nguyên = Pears, raw = 100g Nước_____________________g 83.71 Energy, năng lượng_______kcal 58 Protein____________________g 0.38 Total lipid (fat ) _____________g 0.12 Fiber, Chất xơ _____________g 3.1 Sugars, total ( đường ,tổng )__g 9.80 Calcium, Ca______________mg 9 Iron, Fe__________________mg 0.17 Magnesium,Mg ___________mg 7 Phosphorus, P____________mg 11 Potassium, K_____________mg 119 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 0.10 Copper ,Cu_______________mg 0.082 Manganese,Mn ___________mg 0,049 Fluoride, F ______________mcg 2.2 Selenium _______________mcg 0.1 Vitamin C________________mg 4.2 Thiamin ,B-1 _____________mg 0.012 Riboflavin, B-2 ____________mg 0.025 Niacin ,PP;B-3____________mg 0.157 Pantothenic acid,B-5_______mg 0.048 Vitamin B-6 ______________mg 0.028 Folate, total B-9__________mcg 7 Folate, food B-9__________mcg 7 Folate, DFE B-9__________mcg 7 Choline, total _____________mg 5.1 Vitamin A, RAE _________mcg 1 Carotene, beta___________mcg 13 Cryptoxanthin, beta _______mcg 2 Lutein + zeaxanthin_______mcg 45 Vitamin E (alpha-tocopherol)_mg 0.12 Tocopherol,gamma_________mg 0.03 Vitamin K _______________mcg 4.5 Phytosterols ______________mg 8 Gai lê, nguyên = Prickly pears, raw = 100g ( quả này giống như quả của cây Xương Rồng ) Nước_____________________g 87.55 Energy, năng lượng_______kcal 41 Protein____________________g 0.73 Total lipid (fat ) _____________g 0.51 Fiber, Chất xơ _____________g 3.6 Calcium, Ca______________mg 56 Iron, Fe__________________mg 0.30 Magnesium,Mg ___________mg 85 Phosphorus, P____________mg 24 Potassium, K_____________mg 220 Sodium, Na ______________mg 5 Zinc , Zn_________________mg 0.12 Copper ,Cu_______________mg 0.080 Selenium _______________mcg 0.6 Vitamin C________________mg 14.0 Thiamin ,B-1 _____________mg 0.014 Riboflavin, B-2 ____________mg 0.060 Niacin ,PP;B-3____________mg 0.460 Vitamin B-6 ______________mg 0.060 Folate, total B-9__________mcg 6 Folic acid B-9____________mcg Folate, food B-9__________mcg 6 Folate, DFE B-9__________mcg 6 Vitamin A, RAE _________mcg 2 Carotene, beta___________mcg 25 Cryptoxanthin, beta _______mcg 3 Táo, nguyên , với làn da = Apples, raw, with skin = 100g Nước_____________________g 85.56 Energy, năng lượng_______kcal 52 Protein____________________g 0.26 Total lipid (fat ) _____________g 0.17 Fiber, Chất xơ _____________g 2.4 Sugars, total ( đường ,tổng )__g 10.39 Calcium, Ca______________mg 6 Iron, Fe__________________mg 0.12 Magnesium,Mg ___________mg 5 Phosphorus, P____________mg 11 Potassium, K_____________mg 107 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 0.04 Copper ,Cu_______________mg 0.027 Manganese,Mn ___________mg 0.035 Fluoride, F ______________mcg 3.3 Vitamin C________________mg 4.6 Thiamin ,B-1 _____________mg 0.017 Riboflavin, B-2 ____________mg 0.026 Niacin ,PP;B-3____________mg 0.091 Pantothenic acid,B-5_______mg 0.061 Vitamin B-6 ______________mg 0.041 Folate, total B-9__________mcg 3 Folate, food B-9__________mcg 3 Folate, DFE B-9__________mcg 3 Vitamin A, RAE _________mcg 3 Carotene, beta___________mcg 27 Cryptoxanthin, beta _______mcg 11 Lutein + zeaxanthin_______mcg 29 Vitamin E (alpha-tocopherol)_mg 0.18 Vitamin K _______________mcg 2.2 Phytosterols ______________mg 12 Nước bưởi, màu trắng, nguyên = Grapefruit juice, white, raw = 100g Nước_____________________g 90.00 Energy, năng lượng_______kcal 39 Protein____________________g 39 Total lipid (fat ) _____________g 0.50 Fiber, Chất xơ _____________g 0.10 Sugars, total ( đường ,tổng )__g 9.10 Calcium, Ca______________mg 9 Iron, Fe__________________mg 0.20 Magnesium,Mg ___________mg 12 Phosphorus, P____________mg 15 Potassium, K_____________mg 162 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 0.05 Copper ,Cu_______________mg 0.033 Manganese,Mn ___________mg 0.020 Selenium _______________mcg 0.1 Vitamin C________________mg 38.0 Thiamin ,B-1 _____________mg 0.040 Riboflavin, B-2 ____________mg 0.020 Niacin ,PP;B-3____________mg 0.200 Pantothenic acid,B-5_______mg 0.189 Vitamin B-6 ______________mg 0.044 Folate, total B-9__________mcg 10 Folic acid B-9____________mcg Folate, food B-9__________mcg 10 Folate, DFE B-9__________mcg 10 Choline, total _____________mg 7.7 Vitamin A, RAE _________mcg 1 Carotene, beta___________mcg 4 Carotene, alpha __________mcg 2 Cryptoxanthin, beta _______mcg 1 Lutein + zeaxanthin_______mcg 10 Vitamin E (alpha-tocopherol)_mg 0.22 Bưởi, nguyên, màu hồng và màu đỏ và trắng, tất cả các khu vực = Grapefruit, raw, pink and red and white, all areas = 100g Nước_____________________g 90.89 Energy, năng lượng_______kcal 32 Protein____________________g 0.63 Total lipid (fat ) _____________g 0.10 Fiber, Chất xơ _____________g 1.1 Sugars, total ( đường ,tổng )__g 6.98 Calcium, Ca______________mg 12 Iron, Fe__________________mg 0.09 Magnesium,Mg ___________mg 8 Phosphorus, P____________mg 8 Potassium, K_____________mg 139 Sodium, Na ______________mg 0 Zinc , Zn_________________mg 0.07 Copper ,Cu_______________mg 0.047 Manganese,Mn ___________mg 0.012 Fluoride, F ______________mcg 1.0 Selenium _______________mcg 0.3 Vitamin C________________mg 34.4 Thiamin ,B-1 _____________mg 0.036 Riboflavin, B-2 ____________mg 0.020 Niacin ,PP;B-3____________mg 0.250 Pantothenic acid,B-5_______mg 0.283 Vitamin B-6 ______________mg 0.042 Folate, total B-9__________mcg 10 Folate, food B-9__________mcg 10 Folate, DFE B-9__________mcg 10 Choline, total _____________mg 7.7 Vitamin A, RAE _________mcg 46 Carotene, beta___________mcg 552 Carotene, alpha __________mcg 4 Cryptoxanthin, beta _______mcg 6 Lycopene _______________mcg 11135 Lutein + zeaxanthin_______mcg 6 Vitamin E (alpha-tocopherol)_mg 0.13 Bưởi, nguyên, hồng và đỏ, tất cả các khu vực = Grapefruit, raw, pink and red, all areas = 100g Nước_____________________g 88.06 Energy, năng lượng_______kcal 42 Protein____________________g 0.77 Total lipid (fat ) _____________g 0.14 Fiber, Chất xơ _____________g 1.6 Sugars, total ( đường ,tổng )__g 6.89 Calcium, Ca______________mg 22 Iron, Fe__________________mg 0.08 Magnesium,Mg ___________mg 9 Phosphorus, P____________mg 18 Potassium, K_____________mg 135 Sodium, Na ______________mg 0 Zinc , Zn_________________mg 0.07 Copper ,Cu_______________mg 0.032 Manganese,Mn ___________mg 0.022 Selenium _______________mcg 0.1 Vitamin C________________mg 31.2 Thiamin ,B-1 _____________mg 0.043 Riboflavin, B-2 ____________mg 0.031 Niacin ,PP;B-3____________mg 0.204 Pantothenic acid,B-5_______mg 0.262 Vitamin B-6 ______________mg 0.053 Folate, total B-9__________mcg 13 Folate, DFE B-9__________mcg 13 Choline, total _____________mg 13 Betaine__________________mg 7.7 Vitamin B-12 ____________mcg 0.1 Vitamin A, RAE _________mcg 58 Carotene, beta___________mcg 686 Carotene, alpha __________mcg 3 Cryptoxanthin, beta _______mcg 6 Lycopene _______________mcg 1419 Lutein + zeaxanthin_______mcg 5 Vitamin E (alpha-tocopherol)_mg 0.13 Bưởi, nguyên, màu trắng, tất cả các khu vực = Grapefruit, raw, white, all areas = 100g Nước_____________________g 90.48 Energy, năng lượng_______kcal 33 Protein____________________g 0.69 Total lipid (fat ) _____________g 0.10 Fiber, Chất xơ _____________g 1.1 Sugars, total ( đường ,tổng )__g 7.31 Calcium, Ca______________mg 12 Iron, Fe__________________mg 0.06 Magnesium,Mg ___________mg 9 Phosphorus, P____________mg 8 Potassium, K_____________mg 148 Sodium, Na ______________mg 0 Zinc , Zn_________________mg 0.07 Copper ,Cu_______________mg 0.050 Manganese,Mn ___________mg 0.013 Selenium _______________mcg 1.4 Vitamin C________________mg 33.3 Thiamin ,B-1 _____________mg 0.037 Riboflavin, B-2 ____________mg 0.020 Niacin ,PP;B-3____________mg 0.269 Pantothenic acid,B-5_______mg 0.283 Vitamin B-6 ______________mg 0.043 Folate, total B-9__________mcg 10 Folate, food B-9__________mcg 10 Folate, DFE B-9__________mcg 10 Choline, total _____________mg 7.7 Vitamin A, RAE _________mcg 2 Carotene, beta___________mcg 14 Carotene, alpha __________mcg 8 Cryptoxanthin, beta _______mcg 3 Lutein + zeaxanthin_______mcg 10 Vitamin E (alpha-tocopherol)_mg 0.13 Phytosterols______________mg 17 Quýt, (cam quýt), nguyên = Tangerines, (mandarin oranges), raw = 100g Nước_____________________g 85.17 Energy, năng lượng_______kcal 53 Protein____________________g 0.81 Total lipid (fat ) _____________g 0.31 Fiber, Chất xơ _____________g 1.8 Sugars, total ( đường ,tổng )__g 10.58 Calcium, Ca______________mg 37 Iron, Fe__________________mg 0.15 Magnesium,Mg ___________mg 12 Phosphorus, P____________mg 20 Potassium, K_____________mg 166 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 0.07 Copper ,Cu_______________mg 0.042 Manganese,Mn ___________mg 0.039 Selenium _______________mcg 0.1 Vitamin C________________mg 26.7 Thiamin ,B-1 _____________mg 0.058 Riboflavin, B-2 ____________mg 0.036 Niacin ,PP;B-3____________mg 0.376 Pantothenic acid,B-5_______mg 0.216 Vitamin B-6 ______________mg 0.078 Folate, total B-9__________mcg 16 Folate, food B-9__________mcg 16 Folate, DFE B-9__________mcg 16 Choline, total _____________mg 10.2 Betaine__________________mg 0.1 Vitamin A, RAE _________mcg 34 Carotene, beta___________mcg 155 Carotene, alpha __________mcg 101 Cryptoxanthin, beta _______mcg 407 Lutein + zeaxanthin_______mcg 138 Vitamin E (alpha-tocopherol)_mg 0.20 Quýt nước trái cây, nguyên = Tangerine juice, raw = 100g Nước_____________________g 88.90 Energy, năng lượng_______kcal 43 Protein____________________g 0.50 Total lipid (fat ) _____________g 0.20 Fiber, Chất xơ _____________g 0.2 Sugars, total ( đường ,tổng )__g 9.90 Calcium, Ca______________mg 18 Iron, Fe__________________mg 0.20 Magnesium,Mg ___________mg 8 Phosphorus, P____________mg 14 Potassium, K_____________mg 178 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 0.03 Copper ,Cu_______________mg 0.025 Manganese,Mn ___________mg 0.037 Selenium _______________mcg 0.1 Vitamin C________________mg 31.0 Thiamin ,B-1 _____________mg 0.060 Riboflavin, B-2 ____________mg 0.020 Niacin ,PP;B-3____________mg 0.100 Pantothenic acid,B-5_______mg 0.125 Vitamin B-6 ______________mg 0.042 Folate, total B-9__________mcg 5 Folate, food B-9__________mcg 5 Folate, DFE B-9__________mcg 5 Choline, total _____________mg 65.2 Vitamin A, RAE _________mcg 13 Carotene, beta___________mcg 38 Carotene, alpha __________mcg 14 Cryptoxanthin, beta _______mcg 214 Lutein + zeaxanthin_______mcg 166 Vitamin E (alpha-tocopherol)_mg 0.13 Sơ ri, (phía tây indian anh đào), nguyên = Acerola, (west indian cherry), raw = 100g ( loại trái cây này , Vitamin C vô địch ,đứng đầu bảng ) Nước_____________________g 91.41 Energy, năng lượng_______kcal 32 Protein____________________g 0.40 Total lipid (fat ) _____________g 0.30 Fiber, Chất xơ _____________g 1.1 Calcium, Ca______________mg 12 Iron, Fe__________________mg 0.20 Magnesium,Mg ___________mg 18 Phosphorus, P____________mg 11 Potassium, K_____________mg 146 Sodium, Na ______________mg 7 Zinc , Zn_________________mg 0.10 Copper ,Cu_______________mg 0.086 Selenium _______________mcg 0.6 Vitamin C________________mg 1677.6 Thiamin ,B-1 _____________mg 0.020 Riboflavin, B-2 ____________mg 0.020 Niacin ,PP;B-3____________mg 0.060 Pantothenic acid,B-5_______mg 0.400 Vitamin B-6 ______________mg 0.309 Folate, total B-9__________mcg 0.009 Folic acid B-9____________mcg 14 Folate, DFE B-9__________mcg 14 Choline, total _____________mg 14 Betaine__________________mg 14 Vitamin A, RAE _________mcg 38 Ổi, phổ biến, nguyên = Guavas, common, raw = 100g Nước_____________________g 80.80 Energy, năng lượng_______kcal 68 Protein____________________g 2.55 Total lipid (fat ) _____________g 0.95 Fiber, Chất xơ _____________g 5.4 Sugars, total ( đường ,tổng )__g 8.92 Calcium, Ca______________mg 18 Iron, Fe__________________mg 0.26 Magnesium,Mg ___________mg 22 Phosphorus, P____________mg 40 Potassium, K_____________mg 417 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 0.23 Copper ,Cu_______________mg 0.230 Manganese,Mn ___________mg 0.150 Selenium _______________mcg 0.6 Vitamin C________________mg 228.3 Thiamin ,B-1 _____________mg 0.067 Riboflavin, B-2 ____________mg 0.040 Niacin ,PP;B-3____________mg 1.084 Pantothenic acid,B-5_______mg 0.451 Vitamin B-6 ______________mg 0.110 Folate, total B-9__________mcg 49 Folate, food B-9__________mcg 49 Folate, DFE B-9__________mcg 49 Choline, total _____________mg 7.6 Vitamin A, RAE _________mcg 31 Carotene, beta___________mcg 374 Lycopene _______________mcg 5204 Vitamin E (alpha-tocopherol)_mg 0.73 Vitamin K _______________mcg 2.6 Nhãn, nguyên = Longans, raw = 100g Nước_____________________g 82.75 Energy, năng lượng_______kcal 60 Protein____________________g 1.31 Total lipid (fat ) _____________g 0.10 Fiber, Chất xơ _____________g 1.1 Calcium, Ca______________mg 1 Iron, Fe__________________mg 0.13 Magnesium,Mg ___________mg 10 Phosphorus, P____________mg 21 Potassium, K_____________mg 266 Sodium, Na ______________mg 0 Zinc , Zn_________________mg 0.05 Copper ,Cu_______________mg 0.169 Manganese,Mn ___________mg 0.052 Vitamin C________________mg 84.0 Thiamin ,B-1 _____________mg 0.031 Riboflavin, B-2 ____________mg 0.140 Niacin ,PP;B-3____________mg 0.300 Đào, nguyên = Peaches, raw = 100g Nước_____________________g 88.87 Energy, năng lượng_______kcal 39 Protein____________________g 0.91 Total lipid (fat ) _____________g 0.25 Fiber, Chất xơ _____________g 1.5 Sugars, total ( đường ,tổng )__g 8.39 Calcium, Ca______________mg 6 Iron, Fe__________________mg 0.25 Magnesium,Mg ___________mg 9 Phosphorus, P____________mg 20 Potassium, K_____________mg 190 Sodium, Na ______________mg 0 Zinc , Zn_________________mg 0.17 Copper ,Cu_______________mg 0.068 Manganese,Mn ___________mg 0.061 Fluoride, F ______________mcg 4.0 Selenium _______________mcg 0.1 Vitamin C________________mg 6.6 Thiamin ,B-1 _____________mg 0.024 Riboflavin, B-2 ____________mg 0.031 Niacin ,PP;B-3____________mg 0.806 Pantothenic acid,B-5_______mg 0.1153 Vitamin B-6 ______________mg 0.025 Folate, total B-9__________mcg 4 Folate, food B-9__________mcg 4 Folate, DFE B-9__________mcg 4 Choline, total _____________mg 6.1 Betaine__________________mg 0.3 Vitamin A, RAE _________mcg 16 Carotene, beta___________mcg 162 Cryptoxanthin, beta _______mcg 67 Lutein + zeaxanthin_______mcg 91 Vitamin E (alpha-tocopherol)_mg 0.73 Tocopherol,gamma_________mg 0.02 Vitamin K _______________mcg 2.6 Phytosterols ______________mg 10 Vải, nguyên = Litchis, raw = 100g Nước_____________________g 81.76 Energy, năng lượng_______kcal 66 Protein____________________g 0.93 Total lipid (fat ) _____________g 0.44 Fiber, Chất xơ _____________g 1.3 Sugars, total ( đường ,tổng )__g 15.23 Calcium, Ca______________mg 5 Iron, Fe__________________mg 0.31 Magnesium,Mg ___________mg 10 Phosphorus, P____________mg 31 Potassium, K_____________mg 171 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 0.07 Copper ,Cu_______________mg 0.148 Manganese,Mn ___________mg 0.055 Selenium _______________mcg 0.6 Vitamin C________________mg 71.5 Thiamin ,B-1 _____________mg 0.011 Riboflavin, B-2 ____________mg 0.065 Niacin ,PP;B-3____________mg 0.603 Pantothenic acid,B-5_______mg 0.100 Vitamin B-6 ______________mg 14 Folate, food B-9__________mcg 14 Folate, DFE B-9__________mcg 14 Choline, total _____________mg 7.1 Vitamin E (alpha-tocopherol)_mg 0.07 Qủa Khế, (sao trái cây), nguyên = Carambola, (starfruit), raw = 100g Nước_____________________g 91.38 Energy, năng lượng_______kcal 31 Protein____________________g 1.04 Total lipid (fat ) _____________g 0.33 Fiber, Chất xơ _____________g 2.8 Sugars, total ( đường ,tổng )__g 3.98 Calcium, Ca______________mg 3 Iron, Fe__________________mg 0.08 Magnesium,Mg ___________mg 10 Phosphorus, P____________mg 12 Potassium, K_____________mg 133 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 0.12 Copper ,Cu_______________mg 0.137 Manganese,Mn ___________mg 0.037 Selenium _______________mcg 0.6 Vitamin C________________mg 34.4 Thiamin ,B-1 _____________mg 0.014 Riboflavin, B-2 ____________mg 0.016 Niacin ,PP;B-3____________mg 0.367 Pantothenic acid,B-5_______mg 0.391 Vitamin B-6 ______________mg 0.017 Folate, total B-9__________mcg 12 Folate, food B-9__________mcg 12 Folate, DFE B-9__________mcg 12 Choline, total _____________mg 7.6 Vitamin A, RAE _________mcg 3 Carotene, beta___________mcg 25 Carotene, alpha __________mcg 24 Lutein + zeaxanthin_______mcg 66 Vitamin E (alpha-tocopherol)_mg 0.15 Bơ, nguyên, tất cả các giống thương mại = Avocados, raw, all commercial varieties = 100g Nước_____________________g 73.23 Energy, năng lượng_______kcal 160 Protein____________________g 2.00 Total lipid (fat ) _____________g 14.66 Fiber, Chất xơ _____________g 6.7 Sugars, total ( đường ,tổng )__g 0.66 Calcium, Ca______________mg 12 Iron, Fe__________________mg 0.55 Magnesium,Mg ___________mg 29 Phosphorus, P____________mg 52 Potassium, K_____________mg 485 Sodium, Na ______________mg 7 Zinc , Zn_________________mg 0.64 Copper ,Cu_______________mg 0.190 Manganese,Mn ___________mg 0.142 Fluoride, F ______________mcg 7.0 Selenium _______________mcg 0.4 Vitamin C________________mg 10.0 Thiamin ,B-1 _____________mg 0.067 Riboflavin, B-2 ____________mg 0.130 Niacin ,PP;B-3____________mg 1.738 Pantothenic acid,B-5_______mg 1.389 Vitamin B-6 ______________mg 0.257 Folate, total B-9__________mcg 81 Folate, food B-9__________mcg 81 Folate, DFE B-9__________mcg 81 Choline, total _____________mg 14.2 Betaine__________________mg 0.7 Vitamin A, RAE _________mcg 7 Carotene, beta___________mcg 62 Carotene, alpha __________mcg 24 Cryptoxanthin, beta _______mcg 28 Lutein + zeaxanthin_______mcg 271 Vitamin E (alpha-tocopherol)_mg 2.07 Tocopherol, beta___________mg 0.05 Tocopherol,gamma_________mg 0.33 Tocopherol, delta __________mg 0.02 Vitamin K _______________mcg 21.0 Stigmasterol ______________mg 2 Campesterol ______________mg 5 Beta-sitosterol_____________mg 76 Trái nam việt quất, nguyên = Cranberries, raw = 100g Nước_____________________g 87.13 Energy, năng lượng_______kcal 46 Protein____________________g 0.39 Total lipid (fat ) _____________g 0.13 Fiber, Chất xơ _____________g 4.6 Sugars, total ( đường ,tổng )__g 4.04 Calcium, Ca______________mg 8 Iron, Fe__________________mg 0.25 Magnesium,Mg ___________mg 6 Phosphorus, P____________mg 13 Potassium, K_____________mg 85 Sodium, Na ______________mg 2 Zinc , Zn_________________mg 0.10 Copper ,Cu_______________mg 0.061 Manganese,Mn ___________mg 0.360 Selenium _______________mcg 0.1 Vitamin C________________mg 13.3 Thiamin ,B-1 _____________mg 0.012 Riboflavin, B-2 ____________mg 0.020 Niacin ,PP;B-3____________mg 0.101 Pantothenic acid,B-5_______mg 0.295 Vitamin B-6 ______________mg 0.057 Folate, total B-9__________mcg 1 Folate, food B-9__________mcg 1 Folate, DFE B-9__________mcg 1 Choline, total _____________mg 5.5 Betaine__________________mg 0.2 Vitamin A, RAE _________mcg 3 Carotene, beta___________mcg 36 Lutein + zeaxanthin_______mcg 91 Vitamin E (alpha-tocopherol)_mg 1.20 Tocopherol,gamma_________mg 0.4 Vitamin K _______________mcg 5.1 Quả việt quất, nguyên = Blueberries, raw = 100g Nước_____________________g 84.21 Energy, năng lượng_______kcal 57 Protein____________________g 0.74 Total lipid (fat ) _____________g 0.33 Fiber, Chất xơ _____________g 2.4 Sugars, total ( đường ,tổng )__g 9.96 Calcium, Ca______________mg 6 Iron, Fe__________________mg 0.28 Magnesium,Mg ___________mg 6 Phosphorus, P____________mg 12 Potassium, K_____________mg 77 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 0.16 Copper ,Cu_______________mg 0.057 Manganese,Mn ___________mg 0.336 Selenium _______________mcg 0.1 Vitamin C________________mg 9.7 Thiamin ,B-1 _____________mg 0.037 Riboflavin, B-2 ____________mg 0.041 Niacin ,PP;B-3____________mg 0.418 Pantothenic acid,B-5_______mg 0.124 Vitamin B-6 ______________mg 0.052 Folate, total B-9__________mcg 6 Folate, food B-9__________mcg 6 Folate, DFE B-9__________mcg 6 Choline, total _____________mg 6.0 Betaine__________________mg 0.2 Vitamin A, RAE _________mcg 3 Carotene, beta___________mcg 32 Lutein + zeaxanthin_______mcg 80 Vitamin E (alpha-tocopherol)_mg 0.57 Tocopherol, beta___________mg 0.01 Tocopherol,gamma_________mg 0.36 Tocopherol, delta __________mg 0.03 Vitamin K _______________mcg 19.3 Lựu, nguyên = Pomegranates, raw = 100g Nước_____________________g 77.93 Energy, năng lượng_______kcal 83 Protein____________________g 1.67 Total lipid (fat ) _____________g 1.17 Fiber, Chất xơ _____________g 4.0 Sugars, total ( đường ,tổng )__g 13.67 Calcium, Ca______________mg 10 Iron, Fe__________________mg 0.30 Magnesium,Mg ___________mg 12 Phosphorus, P____________mg 36 Potassium, K_____________mg 236 Sodium, Na ______________mg 3 Zinc , Zn_________________mg 0.35 Copper ,Cu_______________mg 0.158 Manganese,Mn ___________mg 0.119 Selenium _______________mcg 0.5 Vitamin C________________mg 10.2 Thiamin ,B-1 _____________mg 0.067 Riboflavin, B-2 ____________mg 0.053 Niacin ,PP;B-3____________mg 0.293 Pantothenic acid,B-5_______mg 0.377 Vitamin B-6 ______________mg 0.075 Folate, total B-9__________mcg 38 Folate, food B-9__________mcg 38 Folate, DFE B-9__________mcg 38 Choline, total _____________mg 7.6 Vitamin E (alpha-tocopherol)_mg 0.60 Vitamin K _______________mcg 16.4 Campesterol ______________mg 1 Beta-sitosterol_____________mg 4 Chuối, nguyên = Bananas, raw Nước_____________________g 74.91 Energy, năng lượng_______kcal 89 Protein____________________g 1.09 Total lipid (fat ) _____________g 0.33 Fiber, Chất xơ _____________g 2.6 Sugars, total ( đường ,tổng )__g 12.23 Calcium, Ca______________mg 5 Iron, Fe__________________mg 0.26 Magnesium,Mg ___________mg 27 Phosphorus, P____________mg 22 Potassium, K_____________mg 358 Sodium, Na ______________mg 1 Zinc , Zn_________________mg 0.15 Copper ,Cu_______________mg 0.078 Manganese,Mn ___________mg 0.270 Fluoride, F ______________mcg 2.2 Selenium _______________mcg 1.0 Vitamin C________________mg 8.7 Thiamin ,B-1 _____________mg 0.031 Riboflavin, B-2 ____________mg 0.073 Niacin ,PP;B-3____________mg 0.665 Pantothenic acid,B-5_______mg 0.334 Vitamin B-6 ______________mg 0.367 Folate, total B-9__________mcg 20 Folate, food B-9__________mcg 20 Folate, DFE B-9__________mcg 20 Choline, total _____________mg 9.8 Betaine__________________mg 0.1 Vitamin A, RAE _________mcg 3 Carotene, beta___________mcg 26 Carotene, alpha __________mcg 25 Lutein + zeaxanthin_______mcg 22 Vitamin E (alpha-tocopherol)_mg 0.10 Tocopherol,gamma_________mg 0.02 Tocopherol, delta __________mg 0.01 Vitamin K _______________mcg 0.5 Phytosterols ______________mg 16 |
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Jan 8 2011, 02:16 PM
Bài viết
#15
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Advanced Member Nhóm: Members Bài viết: 532 Gia nhập vào: 13-August 09 Thành viên thứ.: 4,316 |
Đệ có ý kiến như sau:
- Đối với mỗi vùng miền, mùa thì các lọai thức ăn có tên có thể giống/trùng nhau. Nhưng môi trường ở đó sinh ra thực phẩm có các chất dinh dưỡng khác nhau. Rồi sau khi thu họach/chế biến thô thì thành phần dinh dưỡng cũng sẽ khác nhau nữa. vd: nếu người ta thu họach chênh nhau bao nhiêu ngày hoặc phơi nắng, sấy khô...hoặc phụ thuộc vô thời tiết... khác nhau nhiệt độ... vd: http://www.thanhnien.com.vn/News/Pages/201...0105230911.aspx Rau húng phải hái vào lúc 5 - 6 giờ sáng hoặc 5 - 6 giờ chiều thì ăn mới ngon, vì những thời điểm đó rau tiết ra những chất tốt nhất, còn các giờ khác thì rau tiết ra một số chất xấu. Rồi theo sách TD thì nói cà chua rất âm (vì có chất chua?) xin hỏi hiện giờ có bao nhiêu lọai cà chua? trái lớn tròn,trái chùm, trái bi..khác nhau ntn? có lọai ko chua (dù VN gọi là cà chua) thì có âm ko?... Hehe, cái này đệ mới biết nè: theo TD thì nói rau củ hướng lên là âm hơn lọai chỉa xuống. Vậy bây giờ người ta chế ra cách trồng cà chua bằng cách treo ngược lại, vậy cà chua này âm hay dương hơn? http://www.amazon.com/Felknor-Ventures-825...IN%3DB0001WYNP0 - Khi nấu nướng chế biến thì các thành phần dinh dưỡng thay đổi tăng/giảm. Do đó nếu tính theo nhu cầu 1 người cần/ngày rồi tham chiếu bảng dinh dưỡng để nấu ăn thì chắc sẽ ko đúng! Vd ngâm gạo bao nhiêu giờ, nhiệt độ nước/môi trường ntn. hoặc nấu nồi chất liệu gì? nấu bằng nhiên liệu gì? cách nấu (trực tiếp trong nước hay hấp?) ? nhiệt độ bắt đầu bao nhiêu? nhiệt độ kết thúc ntn.. Cuối cùng đệ thấy cách làm như vậy sẽ ko hiệu quả. Nếu tính chi li thì đệ biết người ta làm ra sẵn các lọai thức ăn/thuốc bổ tinh chế - có ghi chi tiết các thành phần dd, cứ ăn/uống vô là chính xác nhất! Ngòai ra tùy theo cơ địa/cách sống/môi trường sống của mỗi người mà có thể hấp thu được chất này/kia nhiều hay ít nữa, rồi trong cơ thể các thành phần dinh dưỡng này kết hợp thành các chất khác ntn...tùm lum thứ... Ngay như cách ăn đơn giản nhất là GLMM thì còn ko ra giống kết quả nữa là (người hết bệnh, người ko) Giờ đệ coi lại cách chế biến thức ăn truyền thống của VN thì thấy cũng hài hòa âm/dương. Chỉ có điều bây giờ thì khó kiếm các lọai thực phẩm sạch để ăn thôi. Tóm lại đệ thấy ăn sao mà nếu thấy cơ thể khỏe ra, đi tiêu tiểu ra kết quả theo tiêu chuẩn TD là cách ăn đúng nhất. --------------------- PS: sau khi viết bài này xong thì thấy bài của bác VL hôm nay rất hay - (ý đệ chỗ bôi đậm ở trên giống giống bác VL), xin trích 1 đọan: http://thucduong.vn/forums/index.php?showt...amp;#entry13767 Bạn ăn những thức ăn dương nhiều âm ít , nhưng bộ phận tiêu hóa lại tiêu hóa dương ít âm nhiều là quyền của nó , nếu biết như thế thì phải chế biến cái thứ dương ấy sao cho phù hợp để dễ hấp thu ; Cho nên trong đông y việc bào chế dược liệu để phù hợp cho cơ thể là điều tối cần thiết (có vị thuốc phải cửu chưng,cửu sái) , và trong phương thang cũng cần" quân thần tá sứ " hẳn hoi để đẫn những chất đến những tạng nhu cầu |
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Jan 9 2011, 06:12 AM
Bài viết
#16
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Advanced Member Nhóm: Members Bài viết: 405 Gia nhập vào: 29-July 09 Thành viên thứ.: 4,110 |
chào bạn tusen
http://www.nal.usda.gov/fnic/foodcomp/search/ đây là trang web mà KT may mắn tìm thấy nó .. những thực phẩm mà trang web này phân tích thành phần các chất có trong thực phẩm mới gần đây hay là lâu rồi thì KT không biết ; sách ThucDuong bạn tusen đọc có từ năm nào ? thực phẩm ấy được phân tích thành phần dinh dưỡng các chất năm nào ?... theo như các bài viết KT có đọc qua .. có 1 số loại thực phẩm xuống cấp vì lúc trồng cây có cho thêm các chất kích thích tăng trưởng hay vì đất đai không màu mỡ ,nên thực phẩm cũng có giá trị dinh dưỡng khác nhau cám ơn bạn mahara rất nhiều ,những ý kiến của bạn , có gì xin bạn tiếp tục cho ý kiến ,phê bình ,chúng ta học hỏi thêm KT tạo ra mục này , chỉ là nhắc lại những gì trong sách đã viết , sau đấy KT bổ xung thêm giá trị dinh dưỡng các loại thực phẩm , để người đọc có thêm thông tin 1 số loại thực phẩm ,những thông tin này sẽ khác những thông tin các bạn khác có , vì thực phẩm khác nhau về kiền kiện sinh trưỡng của loại thực phẩm ấy nên các thông tin ,thông số ,thành phần các chất có trong thực phẩm cũng sẽ khác nhau nhiều hay ít KT xin nhắc nhỡ các bạn lúc sử dụng các loại rong biển , vì rong biển rất giàu i-ốt ... i-ốt là Âm hay Dương các bạn |
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Jan 9 2011, 07:02 AM
Bài viết
#17
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Advanced Member Nhóm: Members Bài viết: 405 Gia nhập vào: 29-July 09 Thành viên thứ.: 4,110 |
có 1 số loại trái cây KT thấy bày bán trong siêu thị , KT viết lại rồi dịch từ tiếng Đức qua tiếng Anh để tra cứu ..nhưng tiếc là lúc tra cứu lại không có
Trái Me , nguyên = Tamarinds, raw = 100g Nước_____________________g 31.40 Energy, năng lượng_______kcal 239 Protein____________________g 2.80 Total lipid (fat ) _____________g 0.60 Fiber, Chất xơ _____________g 5.1 Sugars, total ( đường ,tổng )__g 57.40 Calcium, Ca______________mg 74 Iron, Fe__________________mg 2.80 Magnesium,Mg ___________mg 92 Phosphorus, P____________mg 113 Potassium, K_____________mg 628 Sodium, Na ______________mg 28 Zinc , Zn_________________mg 0.10 Copper ,Cu_______________mg 0.086 Selenium _______________mcg 1.3 Vitamin C________________mg 3.5 Thiamin ,B-1 _____________mg 0.428 Riboflavin, B-2 ____________mg 0.152 Niacin ,PP;B-3____________mg 1.938 Pantothenic acid,B-5_______mg 0.143 Vitamin B-6 ______________mg 0.066 Folate, total B-9__________mcg 14 Folate, food B-9__________mcg 14 Folate, DFE B-9__________mcg 14 Choline, total _____________mg 8.6 Vitamin A, RAE___________mcg 2 Carotene, beta___________mcg 18 Vitamin E (alpha-tocopherol)_mg 0.10 Vitamin K _______________mcg 2.8 Passion-trái cây, (Granadilla), tím, nguyên = Passion-fruit, (granadilla), purple, raw = 100g Nước_____________________g 72.93 Energy, năng lượng_______kcal 97 Protein____________________g 2.20 Total lipid (fat ) _____________g 0.70 Fiber, Chất xơ _____________g 10.4 Sugars, total ( đường ,tổng )__g 11.20 Calcium, Ca______________mg 12 Iron, Fe__________________mg 1.60 Magnesium,Mg ___________mg 29 Phosphorus, P____________mg 68 Potassium, K_____________mg 348 Sodium, Na ______________mg 28 Zinc , Zn_________________mg 0.10 Copper ,Cu_______________mg 0.086 Selenium _______________mcg 0.6 Vitamin C________________mg 30.0 Riboflavin, B-2 ____________mg 0.130 Niacin ,PP;B-3____________mg 1.500 Pantothenic acid,B-5_______mg 0.100 Vitamin B-6 ______________mg 14 Folate, food B-9__________mcg 14 Folate, DFE B-9__________mcg 14 Choline, total _____________mg 7.6 Vitamin A, RAE _________mcg 64 Carotene, beta___________mcg 743 Cryptoxanthin, beta _______mcg 41 Vitamin E (alpha-tocopherol)_mg 0.02 Vitamin K _______________mcg 0.7 Kumquats, nguyên = Kumquats, raw = 100g Nước_____________________g 80.85 Energy, năng lượng_______kcal 71 Protein____________________g 1.88 Total lipid (fat ) _____________g 0.86 Fiber, Chất xơ _____________g 6.5 Sugars, total ( đường ,tổng )__g 9.36 Calcium, Ca______________mg 62 Iron, Fe__________________mg 0.86 Magnesium,Mg ___________mg 20 Phosphorus, P____________mg 19 Potassium, K_____________mg 186 Sodium, Na ______________mg 10 Zinc , Zn_________________mg 0.17 Copper ,Cu_______________mg 0.095 Manganese,Mn ___________mg 0.135 Vitamin C________________mg 43.9 Thiamin ,B-1 _____________mg 0.037 Riboflavin, B-2 ____________mg 0.090 Niacin ,PP;B-3____________mg 0.429 Pantothenic acid,B-5_______mg 0.208 Vitamin B-6 ______________mg 0.036 Folate, total B-9__________mcg 17 Folate, food B-9__________mcg 17 Folate, DFE B-9__________mcg 17 Choline, total _____________mg 8.4 Vitamin A, RAE _________mcg 15 Carotene, alpha __________mcg 155 Cryptoxanthin, beta _______mcg 193 Lutein + zeaxanthin_______mcg 129 Vitamin E (alpha-tocopherol)_mg 0.15 Đu đủ, nguyên = Papayas, raw = 100g Nước_____________________g 88.06 Energy, năng lượng_______kcal 43 Protein____________________g 0.47 Total lipid (fat ) _____________g 0.26 Fiber, Chất xơ _____________g 1.7 Sugars, total ( đường ,tổng )__g 7.82 Calcium, Ca______________mg 20 Iron, Fe__________________mg 0.25 Magnesium,Mg ___________mg 21 Phosphorus, P____________mg 10 Potassium, K_____________mg 182 Sodium, Na ______________mg 8 Zinc , Zn_________________mg 0.08 Copper ,Cu_______________mg 0.045 Manganese,Mn ___________mg 0.040 Selenium _______________mcg 0.6 Vitamin C________________mg 60.9 Thiamin ,B-1 _____________mg 0.023 Riboflavin, B-2 ____________mg 0.027 Niacin ,PP;B-3____________mg 0.357 Pantothenic acid,B-5_______mg 0.191 Vitamin B-6 ______________mg 0.038 Folate, total B-9__________mcg 37 Folate, food B-9__________mcg 37 Folate, DFE B-9__________mcg 37 Choline, total _____________mg 6.1 Vitamin A, RAE___________mcg 47 Carotene, beta___________mcg 274 Carotene, alpha __________mcg 2 Cryptoxanthin, beta _______mcg 589 Lycopene _______________mcg 1828 Lutein + zeaxanthin_______mcg 89 Vitamin E (alpha-tocopherol)_mg 0.30 Tocopherol, beta___________mg 0.02 Tocopherol,gamma_________mg 0.09 Tocopherol, delta __________mg 0.01 Vitamin K _______________mcg 2.6 |
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Jan 10 2011, 10:27 PM
Bài viết
#18
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Advanced Member Nhóm: Members Bài viết: 405 Gia nhập vào: 29-July 09 Thành viên thứ.: 4,110 |
Xì dầu được làm từ đậu nành và lúa mì (shoyu) =
Soy sauce made from soy and wheat (shoyu) = 100g Nước_____________________g 70.77 Energy, năng lượng_______kcal 53 Protein____________________g 6.28 Total lipid (fat ) _____________g 0.04 Fiber, Chất xơ _____________g 0.8 Sugars, total ( đường ,tổng )__g 1.70 Calcium, Ca______________mg 19 Iron, Fe__________________mg 1.93 Magnesium,Mg ___________mg 43 Phosphorus, P____________mg 125 Potassium, K_____________mg 217 Sodium, Na ______________mg 5637 Zinc , Zn_________________mg 0.52 Copper ,Cu_______________mg 0.104 Manganese,Mn ___________mg 0.424 Selenium _______________mcg 0.5 Thiamin ,B-1 _____________mg 0.033 Riboflavin, B-2 ____________mg 0.165 Niacin ,PP;B-3____________mg 2.196 Pantothenic acid,B-5_______mg 0.297 Vitamin B-6 ______________mg 0.148 Folate, total B-9__________mcg 14 Folate, food B-9__________mcg 14 Folate, DFE B-9__________mcg 14 Choline, total _____________mg 18.3 Xì dầu được làm từ đậu nành (Tamari) = Soy sauce made from soy (tamari) = 100g Nước_____________________g 66.00 Energy, năng lượng_______kcal 60 Protein____________________g 10.51 Total lipid (fat ) _____________g 0.10 Fiber, Chất xơ _____________g 0.8 Sugars, total ( đường ,tổng )__g 1.70 Calcium, Ca______________mg 20 Iron, Fe__________________mg 2.38 Magnesium,Mg ___________mg 40 Phosphorus, P____________mg 130 Potassium, K_____________mg 212 Sodium, Na ______________mg 5586 Zinc , Zn_________________mg 0.43 Copper ,Cu_______________mg 0.135 Manganese,Mn ___________mg 0.499 Selenium _______________mcg 0.8 Thiamin ,B-1 _____________mg 0.059 Riboflavin, B-2 ____________mg 0.152 Niacin ,PP;B-3____________mg 3.951 Pantothenic acid,B-5_______mg 0.376 Vitamin B-6 ______________mg 0.200 Folate, total B-9__________mcg 18 Folate, food B-9__________mcg 18 Folate, DFE B-9__________mcg 18 Choline, total _____________mg 38.4 ----------------------------------------------------- Đậu nành, xanh lá cây, nguyên = Soybeans, green, raw = 100g Nước_____________________g 67.50 Energy, năng lượng_______kcal 147 Protein____________________g 12.95 Total lipid (fat ) _____________g 6.80 Fiber, Chất xơ _____________g 4.2 Calcium, Ca______________mg 197 Iron, Fe__________________mg 3.55 Magnesium,Mg ___________mg 65 Phosphorus, P____________mg 194 Potassium, K_____________mg 620 Sodium, Na ______________mg 15 Zinc , Zn_________________mg 0.99 Copper ,Cu_______________mg 0.128 Manganese,Mn ___________mg 0.547 Selenium _______________mcg 1.5 Vitamin C________________mg 29.0 Thiamin ,B-1 _____________mg 0.435 Riboflavin, B-2 ____________mg 0.175 Niacin ,PP;B-3____________mg 1.650 Pantothenic acid,B-5_______mg 0.147 Vitamin B-6 ______________mg 0.065 Folate, total B-9__________mcg 165 Folate, food B-9__________mcg 165 Folate, DFE B-9__________mcg 165 Vitamin A, RAE__________mcg 9 Phytosterols ______________mg 50 Đậu nành, hạt trưởng thành, nảy mầm, nguyên = Soybeans, mature seeds, sprouted, raw 100g Nước_____________________g 69.00 Energy, năng lượng_______kcal 122 Protein____________________g 13.09 Total lipid (fat ) _____________g 6.70 Fiber, Chất xơ _____________g 1.1 Calcium, Ca______________mg 67 Iron, Fe__________________mg 2,10 Magnesium,Mg ___________mg 72 Phosphorus, P____________mg 164 Potassium, K_____________mg 484 Sodium, Na ______________mg 14 Zinc , Zn_________________mg 1.17 Copper ,Cu_______________mg 0.427 Manganese,Mn ___________mg 0.702 Selenium _______________mcg 0.6 Vitamin C________________mg 15.3 Thiamin ,B-1 _____________mg 0.340 Riboflavin, B-2 ____________mg 0.118 Niacin ,PP;B-3____________mg 1.148 Pantothenic acid,B-5_______mg 0.929 Vitamin B-6 ______________mg 0.176 Folate, total B-9__________mcg 172 Folate, food B-9__________mcg 172 Folate, DFE B-9__________mcg 172 Vitamin A, RAE__________mcg 1 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 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 |
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Jan 11 2011, 10:04 PM
Bài viết
#19
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Advanced Member Nhóm: Members Bài viết: 405 Gia nhập vào: 29-July 09 Thành viên thứ.: 4,110 |
Đậu, hải quân, hạt trưởng thành, nảy mầm, nguyên =
Beans, navy, mature seeds, sprouted, raw = 100g Nước_____________________g 79.15 Energy, năng lượng_______kcal 67 Protein____________________g 6.15 Total lipid (fat ) _____________g 0.70 Calcium, Ca______________mg 15 Iron, Fe__________________mg 1.93 Magnesium,Mg ___________mg 101 Phosphorus, P____________mg 100 Potassium, K_____________mg 307 Sodium, Na ______________mg 13 Zinc , Zn_________________mg 0.89 Copper ,Cu_______________mg 0.356 Manganese,Mn ___________mg 0.408 Selenium _______________mcg 0.6 Vitamin C________________mg 18.8 Thiamin ,B-1 _____________mg 0.390 Riboflavin, B-2 ____________mg 0.215 Niacin ,PP;B-3____________mg 1.220 Pantothenic acid,B-5_______mg 0.825 Vitamin B-6 ______________mg 0.191 Folate, total B-9__________mcg 132 Folate, food B-9__________mcg 132 Folate, DFE B-9__________mcg 132 Đậu, nhỏ màu trắng, trưởng thành hạt giống, nguyên = Beans, small white, mature seeds, raw = 100g Nước_____________________g 11.71 Energy, năng lượng_______kcal 336 Protein____________________g 21.11 Total lipid (fat ) _____________g 1.18 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 Cánh đậu, hạt chưa trưởng thành, nguyên = Winged beans, immature seeds, raw = 100g Nước_____________________g 87.04 Energy, năng lượng_______kcal 49 Protein____________________g 6.95 Total lipid (fat ) _____________g 0.87 Calcium, Ca______________mg 84 Iron, Fe__________________mg 1.50 Magnesium,Mg ___________mg 34 Phosphorus, P____________mg 37 Potassium, K_____________mg 223 Sodium, Na ______________mg 4 Zinc , Zn_________________mg 0.39 Copper ,Cu_______________mg 0.051 Manganese,Mn ___________mg 0.218 Selenium _______________mcg 1.5 Vitamin C________________mg 18. Thiamin ,B-1 _____________mg 3 Riboflavin, B-2 ____________mg 0.140 Niacin ,PP;B-3____________mg 0.100 Pantothenic acid,B-5_______mg 0.900 Vitamin B-6 ______________mg 0.059 Folate, total B-9__________mcg 0.113 Folate, food B-9__________mcg 66 Folate, DFE B-9__________mcg 66 Choline, total _____________mg 66 Vitamin A, RAE__________mcg 6 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 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 trong các loại đậu , loại cánh đậu này là loại giàu canxi nhất , canxi và phospho tương đương nhau ,nó lại giàu đạm , tỉ lệ Kali của nó lại ít hơn tỉ lệ Kali có trong loại đậu dương nhất Adzuki đây là bài viết nói về loại đậu này : http://translate.google.com.vn/translate?h...2%26prmd%3Divns -đậu nành giàu đạm , canxi 277mg trong 100g , nhưng không dễ hấp thụ như các loại đậu khác ,,, không biết loại Cánh đậu này có khó hấp thụ giống như đậu nành hay không ? |
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Jan 12 2011, 08:16 AM
Bài viết
#20
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Advanced Member Nhóm: Members Bài viết: 532 Gia nhập vào: 13-August 09 Thành viên thứ.: 4,316 |
QUOTE trong các loại đậu , loại cánh đậu này là loại giàu canxi nhất , canxi và phospho tương đương nhau ,nó lại giàu đạm , tỉ lệ Kali của nó lại ít hơn tỉ lệ Kali có trong loại đậu dương nhất Adzuki đây là bài viết nói về loại đậu này : http://translate.google.com.vn/translate?h...2%26prmd%3Divns Theo cái hình đó thì đậu này trong miền Nam gọi là đậu rồng (trái hình giống con rồng). Xào hoặc ăn sống như rau sống, trộn gỏi..rất ngon. Ít thấy ai ăn hạt. |
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