膳食计划详情和总营养价值

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饮食计划
Mediterranean Lunch
Shredded raw kale
cup, pieces of ~1" (fdcid: 323505)
Chopped red bell pepper
20 克 (fdcid: 2258590)
Boiled chickpeas
cup (fdcid: 173757)
Olive oil
tablespoon (fdcid: 171413)
Feta cheese
30 克 (fdcid: 2259796)
Whole-grain toast
slice (fdcid: 335240)
 
食物集信息
食物集名称: Mediterranean Lunch 食物集类型: 饮食计划
描述: - A large bowl of salad containing:
. shredded raw kale
. chopped red bell pepper
. boiled chickpeas
. feta cheese
. extra virgin olive oil
- 2 slices whole grain toast
 
营养成分表
1 份（每个包装）
份量 食品组
每份的量
能量 		383
% 每日需量*
总脂肪 23.4g 30%
饱和脂肪 5.83g 29.2%
反式 脂肪 0.01g
胆固醇 17.26mg 5.8%
钠 619.57mg 26.9%
总碳水化合物 47.02g 17.1%
膳食纤维 9.5g 33.9%
总糖量 6.19g
包括 0g 添加糖 0%
蛋白质 19.73g 39.5%
维生素D 0mcg 0%
钙 322.63mg 24.8%
铁 3.88mg 21.6%
钾 501.22mg 10.7%
维生素A 75.02 mcg 8.3%
维生素C 57.91mg 64.3%
硫胺素 0.38mg 31.4%
核黄素 0.41mg 31.5%
烟酸 3.78mg 23.6%
维生素B6 0.33mg 19.5%
叶酸 149.52mcg DFE 37.4%
磷 348.45mg 27.9%
镁 93mg 22.1%
锌 2.83mg 25.7%
胆碱 40.88mg 7.4%
* 每日需量百分比值（DV）告诉您每份食物中的某种营养成分对每日饮食所需量的贡献。一般营养建议每天2,000卡路里。
 
营养素亮点
1 100克食物中的营养素含量
2 以FDA基于2000卡路里的饮食作为日需量参考
能量和来源
(推算数值1: 478 kcal, 报告数值: 383 kcal)
营养素 克数 能量 百分比 建议%2
碳水化合物 47.02 188.06 39.4% 45-65%
蛋白质 19.73 78.92 16.5% 10-35%
总脂肪 23.4 210.63 44.1% 20-35%
1 卡路里计算通用公式:
碳水化合物 x 4 + 蛋白质 x 4 + 脂肪 x 9
2 专家建议的来自此营养素的卡路里范围

主要有益营养素
营养素 数量 日需量%
蛋白质 Protein 19.729 g 39.46%
叶酸 Folate, total (维生素 B9) 149.519 µg 37.38%
纤维, 总膳食 (Fiber, total dietary) 9.501 g 33.93%
钙 Calcium, Ca 322.629 mg 24.82%
铁 Iron, Fe 3.883 mg 21.57%
钾 Potassium, K 501.218 mg 10.66%

潜在的影响健康营养素
营养素 数量 日需量%
总脂质 (脂肪) (Total lipid, fat) 23.403 g 30.00%
总饱和脂肪酸 Fatty acids, total saturated 5.832 g 29.16%
钠 Sodium, Na 619.57 mg 26.94%
总反式脂肪酸 Fatty acids, total trans 0.014 g N/A

其他主要有益营养素
营养素 数量 日需量%
维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 131.181 µg 109.32%
锰 Manganese, Mn 2.279 mg 99.08%
维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 57.911 mg 64.35%
铜 Copper, Cu 0.371 mg 41.24%
硒 Selenium, Se 18.584 µg 33.79%
核黄素 Riboflavin (维生素 B2) 0.41 mg 31.54%
硫胺素 Thiamin (维生素 B1) 0.377 mg 31.43%
磷 Phosphorus, P 348.445 mg 27.88%
维生素 E (α-生育酚) Vitamin E alpha-tocopherol 4.143 mg 27.62%
锌 Zinc, Zn 2.832 mg 25.75%
烟酸 Niacin (维生素 B3) 3.78 mg 23.63%
Folate, food 93.933 µg 23.48%
镁 Magnesium, Mg 92.998 mg 22.14%
维生素 B6 (Vitamin B6) 0.332 mg 19.53%
泛酸 Pantothenic acid (维生素 B5) 0.688 mg 13.76%

日需量参考年龄组

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食物营养成分详情

大量营养素 (Macronutrients)
营养素名称 数量 日需量% 日需量 Shredded raw kale Chopped red bell pepper Boiled chickpeas Olive oil Feta cheese Whole-grain toast
Water 119.3667 g 27.6864 g 18.386 g 32.8819 g 15.567 g 24.8454 g
能量 Energy 382.7867 kcal 19.14% 2,000 kcal 10.815 kcal 0.54% 89.5637 kcal 4.48% 119.34 kcal 5.97% 163.068 kcal 8.15%
Energy 1600.2553 kJ 45.732 kJ 374.6383 kJ 499.365 kJ 680.52 kJ
Nitrogen 2.3653 g 0.1452 g 0.0287 g 0.9267 g 1.2647 g
蛋白质 Protein 19.729 g 39.46% 50 g 0.9023 g 1.80% 0.1791 g 0.36% 4.8386 g 9.68% 5.9123 g 11.82% 7.8966 g 15.79%
总脂质 (脂肪) (Total lipid, fat) 23.4031 g 30.00% 78 g 0.4604 g 0.59% 0.0251 g 0.03% 1.4145 g 1.81% 13.5 g 17.31% 5.724 g 7.34% 2.2791 g 2.92%
Ash 3.6942 g 0.4759 g 0.0791 g 0.5024 g 1.1217 g 1.5151 g
总脂肪 Total fat (NLEA) 23.0371 g 29.53% 78 g 0.4604 g (C) 0.59% 0.0251 g (C) 0.03% 1.4145 g (C) 1.81% 13.5 g (C) 17.31% 5.724 g (C) 7.34% 1.9132 g 2.45%
能量 Energy (Atwater General Factors) 88.1303 kcal 4.41% 2,000 kcal 6.2651 kcal 0.31% 81.8652 kcal 4.09%
Energy (Atwater Specific Factors) 87.4394 kcal 5.3977 kcal 82.0418 kcal

矿物质 (Minerals)
营养素名称 数量 日需量% 日需量 Shredded raw kale Chopped red bell pepper Boiled chickpeas Olive oil Feta cheese Whole-grain toast
钙 Calcium, Ca 322.6291 mg 24.82% 1,300 mg 78.486 mg 6.04% 1.2722 mg 0.10% 26.7599 mg 2.06% 0.135 mg 0.01% 111.33 mg 8.56% 104.646 mg 8.05%
铁 Iron, Fe 3.8827 mg 21.57% 18 mg 0.4944 mg 2.75% 0.0707 mg 0.39% 1.5783 mg 8.77% 0.0756 mg 0.42% 0.0203 mg 0.11% 1.6435 mg 9.13%
镁 Magnesium, Mg 92.9983 mg 22.14% 420 mg 10.1043 mg 2.41% 2.196 mg 0.52% 26.2138 mg 6.24% 5.307 mg 1.26% 49.1772 mg 11.71%
磷 Phosphorus, P 348.4452 mg 27.88% 1,250 mg 16.995 mg 1.36% 5.318 mg 0.43% 91.7482 mg 7.34% 98.28 mg 7.86% 136.104 mg 10.89%
钾 Potassium, K 501.2179 mg 10.66% 4,700 mg 107.532 mg 2.29% 42.54 mg 0.91% 158.9209 mg 3.38% 0.135 mg 0.00% 31.59 mg 0.67% 160.5 mg 3.41%
钠 Sodium, Na 619.5698 mg 26.94% 2,300 mg 16.377 mg 0.71% 3.8228 mg 0.17% 0.27 mg 0.01% 310.2 mg 13.49% 288.9 mg 12.56%
锌 Zinc, Zn 2.8324 mg 25.75% 11 mg 0.1205 mg 1.10% 0.0405 mg 0.37% 0.8356 mg 7.60% 0.7059 mg 6.42% 1.1299 mg 10.27%
铜 Copper, Cu 0.3711 mg 41.24% 0.9 mg 0.0164 mg 1.82% 0.008 mg 0.88% 0.1922 mg 21.36% 0.0095 mg 1.05% 0.1451 mg 16.12%
锰 Manganese, Mn 2.2789 mg 99.08% 2.3 mg 0.2843 mg 12.36% 0.0266 mg 1.15% 0.5625 mg 24.46% 0.006 mg 0.26% 1.3996 mg 60.85%
硒 Selenium, Se 18.5842 µg 33.79% 55 µg 2.0206 µg 3.67% 16.5636 µg 30.12%
碘 Iodine, I 14.532 µg 9.69% 150 µg 14.532 µg 9.69%

维生素 (Vitamins)
营养素名称 数量 日需量% 日需量 Shredded raw kale Chopped red bell pepper Boiled chickpeas Olive oil Feta cheese Whole-grain toast
维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 57.9106 mg 64.35% 90 mg 28.8606 mg 32.07% 28.34 mg 31.49% 0.71 mg 0.79%
硫胺素 Thiamin (维生素 B1) 0.3772 mg 31.43% 1.2 mg 0.0349 mg 2.91% 0.011 mg 0.92% 0.0633 mg 5.28% 0.0169 mg 1.41% 0.251 mg 20.92%
核黄素 Riboflavin (维生素 B2) 0.41 mg 31.54% 1.3 mg 0.1072 mg 8.25% 0.0284 mg 2.19% 0.0344 mg 2.65% 0.1333 mg 10.26% 0.1066 mg 8.20%
烟酸 Niacin (维生素 B3) 3.7801 mg 23.63% 16 mg 0.3646 mg 2.28% 0.2048 mg 1.28% 0.2873 mg 1.80% 0.0793 mg 0.50% 2.8441 mg 17.78%
泛酸 Pantothenic acid (维生素 B5) 0.6878 mg 13.76% 5 mg 0.1143 mg 2.29% 0.1562 mg 3.12% 0.4173 mg 8.35%
维生素 B6 (Vitamin B6) 0.332 mg 19.53% 1.7 mg 0.0454 mg 2.67% 0.0605 mg 3.56% 0.0759 mg 4.47% 0.0115 mg 0.68% 0.1387 mg 8.16%
叶酸 Folate, total (维生素 B9) 149.5186 µg 37.38% 400 µg 19.158 µg 4.79% 9.464 µg 2.37% 93.9326 µg 23.48% 26.964 µg 6.74%
维生素 A , RAE (Vitamin A, RAE) 75.0151 µg 8.34% 900 µg 74.469 µg 8.27% 0.5461 µg 0.06%
Carotene, beta 895.5679 µg 886.83 µg 8.7379 µg
Cryptoxanthin, beta 8.343 µg 8.343 µg
Lutein + zeaxanthin 1934.34 µg 1,934.34 µg
维生素 E (α-生育酚) Vitamin E alpha-tocopherol 4.1428 mg 27.62% 15 mg 0.2039 mg 1.36% 0.1911 mg 1.27% 1.9373 mg 12.92% 1.8104 mg 12.07%
Tocopherol, gamma 0.7331 mg 0.0433 mg 0.112 mg 0.5778 mg
维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 131.1815 µg 109.32% 120 µg 120.51 µg 100.43% 2.1845 µg 1.82% 8.127 µg 6.77% 0.36 µg 0.30%
Folate, DFE 149.5186 µg 37.38% 400 µg 19.158 µg (C) 4.79% 9.464 µg (C) 2.37% 93.9326 µg 23.48% 26.964 µg (C) 6.74%
维生素 A Vitamin A, IU 262.9752 IU 5.26% 5,000 IU 248.23 IU (C) 4.96% 14.7452 IU 0.29%
生物素 Biotin (维生素 B7) 0.2245 µg 0.75% 30 µg 0.0853 µg 0.28% 0.1391 µg 0.46%
Folate, food 93.9326 µg 23.48% 400 µg 93.9326 µg 23.48%
胆碱总量 Choline, total 40.8768 mg 7.43% 550 mg 23.3739 mg 4.25% 0.0405 mg 0.01% 17.4624 mg 3.17%
Betaine 80.9055 mg 0.0135 mg 80.892 mg
Tocopherol, beta 0.1689 mg 0.0149 mg 0.1541 mg
Retinol 44.07 µg 44.07 µg
Vitamin K (Menaquinone-4) 1.44 µg 1.44 µg
Choline, free 10.4646 mg 10.4646 mg
Choline, from phosphocholine 0.2568 mg 0.2568 mg
Choline, from phosphotidyl choline 1.8618 mg 1.8618 mg
Choline, from glycerophosphocholine 4.8792 mg 4.8792 mg
Tocopherol, delta 0.1862 mg 0.1862 mg
Tocotrienol, alpha 0.2632 mg 0.2632 mg
Tocotrienol, beta 0.8153 mg 0.8153 mg
Tocotrienol, gamma 0.2375 mg 0.2375 mg
Tocotrienol, delta 0.1156 mg 0.1156 mg


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蛋白质和氨基酸 (Proteins)
营养素名称 数量 日需量% 日需量 Shredded raw kale Chopped red bell pepper Boiled chickpeas Olive oil Feta cheese Whole-grain toast
Tryptophan 0.0464 g 0.0464 g
Threonine 0.1797 g 0.1797 g
Isoleucine 0.2075 g 0.2075 g
Leucine 0.3446 g 0.3446 g
Lysine 0.3238 g 0.3238 g
Methionine 0.0633 g 0.0633 g
Cystine 0.065 g 0.065 g
Phenylalanine 0.2594 g 0.2594 g
Tyrosine 0.1201 g 0.1201 g
Valine 0.2032 g 0.2032 g
Arginine 0.456 g 0.456 g
Histidine 0.1333 g 0.1333 g
Alanine 0.2075 g 0.2075 g
Aspartic acid 0.5691 g 0.5691 g
Glutamic acid 0.8465 g 0.8465 g
Glycine 0.2015 g 0.2015 g
Proline 0.1999 g 0.1999 g
Serine 0.2441 g 0.2441 g

碳水化合物和糖类 (Carbohydrates)
营养素名称 数量 日需量% 日需量 Shredded raw kale Chopped red bell pepper Boiled chickpeas Olive oil Feta cheese Whole-grain toast
碳水化合物 Carbohydrate, by difference 47.0162 g 17.10% 275 g 1.3658 g 0.50% 1.3306 g 0.48% 14.9746 g 5.45% 1.675 g 0.61% 27.6702 g 10.06%
纤维, 总膳食 (Fiber, total dietary) 9.501 g 33.93% 28 g 1.2669 g 4.52% 0.2316 g 0.83% 4.1505 g 14.82% 3.852 g 13.76%
总糖类 Sugars, Total 6.1875 g 12.38% 50 g 0.2472 g 0.49% 2.6214 g (C) 5.24% 0.4877 g 0.98% 2.8312 g 5.66%
Glucose 1.0057 g 0.1236 g 0.1759 g 0.7062 g
Fructose 1.5617 g 0.1236 g 1.4381 g
Carbohydrate, by summation 44.5124 g 16.19% 275 g 1.3658 g (C) 0.50% 1.3306 g (C) 0.48% 14.9746 g (C) 5.45% 1.675 g (C) 0.61% 25.1664 g 9.15%
Total dietary fiber (AOAC 2011.25) 9.501 g 33.93% 28 g 1.2669 g (C) 4.52% 0.2316 g (C) 0.83% 4.1505 g (C) 14.82% 3.852 g (C) 13.76%
总糖类 Total Sugars 2.6214 g 5.24% 50 g 2.6214 g 5.24%
Lactose 0.1894 g 0.183 g 0.0064 g
Galactose 0.1288 g 0.1288 g
Sucrose 0.0193 g 0.0193 g
Maltose 0.6613 g 0.6613 g
Starch 18.4254 g 18.4254 g

脂肪和脂肪酸 (Fats)
营养素名称 数量 日需量% 日需量 Shredded raw kale Chopped red bell pepper Boiled chickpeas Olive oil Feta cheese Whole-grain toast
总饱和脂肪酸 Fatty acids, total saturated 5.8319 g 29.16% 20 g 0.1469 g 0.73% 1.8641 g 9.32% 3.351 g 16.75% 0.4699 g 2.35%
SFA 14:0 0.5464 g 0.0022 g 0.5391 g 0.0051 g
SFA 16:0 3.5179 g 0.1174 g 1.5241 g 1.5939 g 0.2825 g
SFA 18:0 0.957 g 0.0202 g 0.2637 g 0.5223 g 0.1509 g
Fatty acids, total monounsaturated 11.8188 g 0.3184 g 9.8497 g 1.2552 g 0.3955 g
MUFA 16:1 0.1722 g 0.0027 g 0.1694 g
MUFA 18:1 9.937 g 0.3157 g 9.6213 g
Fatty acids, total polyunsaturated 3.0855 g 0.6313 g 1.4206 g 1.0336 g
PUFA 18:2 1.9257 g 0.6078 g 1.3179 g
PUFA 18:3 0.1262 g 0.0235 g 0.1027 g
SFA 17:0 0.0055 g 0.003 g 0.0026 g
SFA 20:0 0.061 g 0.0559 g 0.0051 g
SFA 22:0 0.0219 g 0.0174 g 0.0045 g
MUFA 17:1 0.0182 g 0.0169 g 0.0013 g
MUFA 20:1 0.0529 g 0.042 g 0.0109 g
Phytosterols 29.835 mg 29.835 mg
SFA 4:0 0.1212 g 0.1212 g
SFA 6:0 0.1001 g 0.1001 g
SFA 10:0 0.1494 g 0.1443 g 0.0051 g
SFA 12:0 0.1718 g 0.1635 g 0.0083 g
MUFA 16:1 c 0.0951 g 0.0855 g 0.0096 g
MUFA 18:1 c 1.4725 g 1.0989 g 0.3736 g
PUFA 18:2 n-6 c,c 1.0646 g 0.1273 g 0.9373 g
胆固醇 Cholesterol 17.256 mg 5.75% 300 mg 17.256 mg 5.75%
SFA 8:0 0.0013 g 0.0013 g
SFA 15:0 0.0019 g 0.0019 g
SFA 24:0 0.0026 g 0.0026 g
MUFA 17:1 c 0.0013 g 0.0013 g
MUFA 20:1 c 0.0109 g 0.0109 g
PUFA 18:2 c 0.9373 g 0.9373 g
PUFA 18:3 c 0.0905 g 0.0905 g
PUFA 18:3 n-3 c,c,c (ALA) 0.0892 g 0.0892 g
PUFA 18:3 n-6 c,c,c 0.0013 g 0.0013 g
PUFA 20:2 c 0.0013 g 0.0013 g
PUFA 20:2 n-6 c,c 0.0013 g 0.0013 g
PUFA 20:4 0.0026 g 0.0026 g
PUFA 20:4c 0.0026 g 0.0026 g
总反式脂肪酸 Fatty acids, total trans 0.0141 g 0.0141 g
Fatty acids, total trans-monoenoic 0.0109 g 0.0109 g
TFA 18:1 t 0.0109 g 0.0109 g
Fatty acids, total trans-dienoic 0.0032 g 0.0032 g
TFA 18:2 t not further defined 0.0032 g 0.0032 g