膳食计划详情和总营养价值

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饮食计划
Mediterranean Dinner
Roasted or gilled salmon
150 克 (fdcid: 173692)
Steamed or roasted broccoli
100 克 (fdcid: 169967)
Steamed or roasted zucchini
100 克 (fdcid: 169292)
Extra virgin olive oil
tablespoon (fdcid: 171413)
Brown rice
cup (fdcid: 168875)
Non-fat milk
cup (fdcid: 746776)
 
食物集信息
食物集名称: Mediterranean Dinner 食物集类型: 饮食计划
描述: . Roasted or gilled salmon
. Steamed or roasted broccoli and zucchini topped with extra virgin olive oil
. 1 cup brown rice
. 1 cup non-fat milk
 
营养成分表
1 份（每个包装）
份量 食品组
每份的量
能量 		705
% 每日需量*
总脂肪 24.44g 31.3%
饱和脂肪 3.91g 19.6%
反式 脂肪 0.03g
胆固醇 98.88mg 33%
钠 285.08mg 12.4%
总碳水化合物 67.82g 24.7%
膳食纤维 7.81g 27.9%
总糖量 15.52g
包括 0g 添加糖 0%
蛋白质 56.2g 112.4%
维生素D 27.76mcg 138.8%
钙 418.85mg 32.2%
铁 2.93mg 16.3%
钾 1,776mg 37.8%
维生素A 377.44 mcg 41.9%
维生素C 77.8mg 86.4%
硫胺素 0.67mg 55.8%
核黄素 0.86mg 66.3%
烟酸 19.13mg 119.6%
维生素B6 1.95mg 114.9%
叶酸 159.22mcg DFE 39.8%
维生素B12 8.13mcg 338.8%
磷 974.87mg 78%
镁 210.55mg 50.1%
锌 3.92mg 35.6%
胆碱 263.21mg 47.9%
* 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: 716 kcal, 报告数值: 705 kcal)
营养素 克数 能量 百分比 建议%2
碳水化合物 67.82 271.27 37.9% 45-65%
蛋白质 56.2 224.81 31.4% 10-35%
总脂肪 24.44 219.96 30.7% 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%
维生素 D (D2 + D3) (Vitamin D, D2 + D3) 27.756 µg 138.78%
蛋白质 Protein 56.202 g 112.40%
叶酸 Folate, total (维生素 B9) 159.22 µg 39.80%
钾 Potassium, K 1,776.005 mg 37.79%
钙 Calcium, Ca 418.855 mg 32.22%
纤维, 总膳食 (Fiber, total dietary) 7.81 g 27.89%
铁 Iron, Fe 2.929 mg 16.27%

潜在的影响健康营养素
营养素 数量 日需量%
胆固醇 Cholesterol 98.88 mg 32.96%
总脂质 (脂肪) (Total lipid, fat) 24.44 g 31.33%
总糖类 Sugars, Total 15.523 g 31.05%
总饱和脂肪酸 Fatty acids, total saturated 3.911 g 19.55%
钠 Sodium, Na 285.08 mg 12.39%
总反式脂肪酸 Fatty acids, total trans 0.035 g N/A

其他主要有益营养素
营养素 数量 日需量%
维生素 B12 (Vitamin B12) 8.132 µg 338.83%
维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 153.577 µg 127.98%
烟酸 Niacin (维生素 B3) 19.131 mg 119.57%
维生素 B6 (Vitamin B6) 1.954 mg 114.93%
锰 Manganese, Mn 2.528 mg 109.92%
硒 Selenium, Se 59.97 µg 109.04%
泛酸 Pantothenic acid (维生素 B5) 4.534 mg 90.68%
维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 77.8 mg 86.44%
磷 Phosphorus, P 974.87 mg 77.99%
维生素 A Vitamin A, IU 3,479.3 IU 69.59%
核黄素 Riboflavin (维生素 B2) 0.862 mg 66.28%
碘 Iodine, I 87.822 µg 58.55%
硫胺素 Thiamin (维生素 B1) 0.67 mg 55.85%
镁 Magnesium, Mg 210.55 mg 50.13%
胆碱总量 Choline, total 263.212 mg 47.86%
铜 Copper, Cu 0.39 mg 43.32%
维生素 A , RAE (Vitamin A, RAE) 377.44 µg 41.94%
Folate, food 154.3 µg 38.58%
锌 Zinc, Zn 3.921 mg 35.65%
维生素 E (α-生育酚) Vitamin E alpha-tocopherol 4.992 mg 33.28%

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 Roasted or gilled salmon Steamed or roasted broccoli Steamed or roasted zucchini Extra virgin olive oil Brown rice Non-fat milk
Water 651.105 g 100.995 g 89.25 g 95.22 g 142.272 g 223.368 g
能量 Energy 705.38 kcal 35.27% 2,000 kcal 234 kcal 11.70% 35 kcal 1.75% 15 kcal 0.75% 119.34 kcal 5.97% 218.4 kcal 10.92% 83.64 kcal 4.18%
Energy 2957.655 kJ 979.5 kJ 146 kJ 64 kJ 499.365 kJ 914.55 kJ 354.24 kJ
蛋白质 Protein 56.2018 g 112.40% 50 g 39.72 g 79.44% 2.38 g 4.76% 1.14 g 2.28% 4.524 g 9.05% 8.4378 g 16.88%
总脂质 (脂肪) (Total lipid, fat) 24.4403 g 31.33% 78 g 8.355 g 10.71% 0.41 g 0.53% 0.36 g 0.46% 13.5 g 17.31% 1.6185 g 2.07% 0.1968 g 0.25%
Ash 6.2647 g 2.25 g 0.77 g 0.59 g 0.7605 g 1.8942 g
总脂肪 Total fat (NLEA) 24.4157 g 31.30% 78 g 8.355 g (C) 10.71% 0.41 g (C) 0.53% 0.36 g (C) 0.46% 13.5 g (C) 17.31% 1.6185 g (C) 2.07% 0.1722 g 0.22%
Nitrogen 1.3284 g 1.3284 g

矿物质 (Minerals)
营养素名称 数量 日需量% 日需量 Roasted or gilled salmon Steamed or roasted broccoli Steamed or roasted zucchini Extra virgin olive oil Brown rice Non-fat milk
钙 Calcium, Ca 418.855 mg 32.22% 1,300 mg 16.5 mg 1.27% 40 mg 3.08% 18 mg 1.38% 0.135 mg 0.01% 19.5 mg 1.50% 324.72 mg 24.98%
铁 Iron, Fe 2.9291 mg 16.27% 18 mg 0.78 mg 4.33% 0.67 mg 3.72% 0.37 mg 2.06% 0.0756 mg 0.42% 1.0335 mg 5.74%
镁 Magnesium, Mg 210.55 mg 50.13% 420 mg 54 mg 12.86% 21 mg 5.00% 19 mg 4.52% 85.8 mg 20.43% 30.75 mg 7.32%
磷 Phosphorus, P 974.87 mg 77.99% 1,250 mg 457.5 mg 36.60% 67 mg 5.36% 37 mg 2.96% 150.15 mg 12.01% 263.22 mg 21.06%
钾 Potassium, K 1776.005 mg 37.79% 4,700 mg 654 mg 13.91% 293 mg 6.23% 264 mg 5.62% 0.135 mg 0.00% 154.05 mg 3.28% 410.82 mg 8.74%
钠 Sodium, Na 285.08 mg 12.39% 2,300 mg 138 mg 6.00% 41 mg 1.78% 3 mg 0.13% 0.27 mg 0.01% 1.95 mg 0.08% 100.86 mg 4.39%
锌 Zinc, Zn 3.921 mg 35.65% 11 mg 0.825 mg 7.50% 0.45 mg 4.09% 0.33 mg 3.00% 1.209 mg 10.99% 1.107 mg 10.06%
铜 Copper, Cu 0.3899 mg 43.32% 0.9 mg 0.114 mg 12.67% 0.061 mg 6.78% 0.052 mg 5.78% 0.158 mg 17.55% 0.0049 mg 0.55%
锰 Manganese, Mn 2.5281 mg 109.92% 2.3 mg 0.0195 mg 0.85% 0.194 mg 8.43% 0.173 mg 7.52% 2.1391 mg 93.01% 0.0025 mg 0.11%
硒 Selenium, Se 59.97 µg 109.04% 55 µg 53.25 µg 96.82% 1.6 µg 2.91% 0.2 µg 0.36% 4.92 µg 8.95%
氟化物 Fluoride, F 4 µg 4 µg
碘 Iodine, I 87.822 µg 58.55% 150 µg 87.822 µg 58.55%

维生素 (Vitamins)
营养素名称 数量 日需量% 日需量 Roasted or gilled salmon Steamed or roasted broccoli Steamed or roasted zucchini Extra virgin olive oil Brown rice Non-fat milk
硫胺素 Thiamin (维生素 B1) 0.6702 mg 55.85% 1.2 mg 0.2355 mg 19.62% 0.063 mg 5.25% 0.035 mg 2.92% 0.1989 mg 16.57% 0.1378 mg 11.48%
核黄素 Riboflavin (维生素 B2) 0.8617 mg 66.28% 1.3 mg 0.369 mg 28.38% 0.123 mg 9.46% 0.024 mg 1.85% 0.0234 mg 1.80% 0.3223 mg 24.79%
烟酸 Niacin (维生素 B3) 19.1313 mg 119.57% 16 mg 15.1845 mg 94.90% 0.553 mg 3.46% 0.51 mg 3.19% 2.5935 mg 16.21% 0.2903 mg 1.81%
泛酸 Pantothenic acid (维生素 B5) 4.5339 mg 90.68% 5 mg 1.911 mg 38.22% 0.616 mg 12.32% 0.288 mg 5.76% 0.7644 mg 15.29% 0.9545 mg 19.09%
维生素 B6 (Vitamin B6) 1.9537 mg 114.93% 1.7 mg 1.2405 mg 72.97% 0.2 mg 11.76% 0.08 mg 4.71% 0.2905 mg 17.09% 0.1427 mg 8.39%
叶酸 Folate, total (维生素 B9) 159.22 µg 39.80% 400 µg 10.5 µg 2.62% 108 µg 27.00% 28 µg 7.00% 7.8 µg 1.95% 4.92 µg 1.23%
Folate, food 154.3 µg 38.58% 400 µg 10.5 µg 2.62% 108 µg 27.00% 28 µg 7.00% 7.8 µg 1.95%
Folate, DFE 159.22 µg 39.80% 400 µg 10.5 µg 2.62% 108 µg 27.00% 28 µg 7.00% 7.8 µg 1.95% 4.92 µg (C) 1.23%
胆碱总量 Choline, total 263.2125 mg 47.86% 550 mg 168.9 mg 30.71% 40.1 mg 7.29% 9.4 mg 1.71% 0.0405 mg 0.01% 44.772 mg 8.14%
维生素 B12 (Vitamin B12) 8.1318 µg 338.83% 2.4 µg 6.705 µg 279.38% 1.4268 µg 59.45%
维生素 A , RAE (Vitamin A, RAE) 377.44 µg 41.94% 900 µg 87 µg 9.67% 77 µg 8.56% 56 µg 6.22% 157.44 µg 17.49%
Retinol 244.44 µg 87 µg 157.44 µg
维生素 A Vitamin A, IU 3479.3 IU 69.59% 5,000 IU 289.5 IU 5.79% 1,548 IU 30.96% 1,117 IU 22.34% 524.8 IU (C) 10.50%
维生素 E (α-生育酚) Vitamin E alpha-tocopherol 4.9923 mg 33.28% 15 mg 1.485 mg 9.90% 1.45 mg 9.67% 0.12 mg 0.80% 1.9373 mg 12.92%
Tocopherol, beta 0.0399 mg 0.015 mg 0.01 mg 0.0149 mg
Tocopherol, gamma 0.6471 mg 0.285 mg 0.25 mg 0.112 mg
Tocopherol, delta 0.33 mg 0.33 mg
维生素 D Vitamin D (D2 + D3), International Units 1113.24 IU 1,005 IU 108.24 IU
维生素 D (D2 + D3) (Vitamin D, D2 + D3) 27.756 µg 138.78% 20 µg 25.05 µg 125.25% 2.706 µg 13.53%
Vitamin D3 (cholecalciferol) 27.756 µg 25.05 µg 2.706 µg
维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 153.577 µg 127.98% 120 µg 0.15 µg 0.13% 141.1 µg 117.58% 4.2 µg 3.50% 8.127 µg 6.77%
Vitamin K (Menaquinone-4) 0.6 µg 0.6 µg
维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 77.8 mg 86.44% 90 mg 64.9 mg 72.11% 12.9 mg 14.33%
Betaine 2.6275 mg 0.1 mg 0.3 mg 0.0135 mg 2.214 mg
Carotene, beta 1603.92 µg 929 µg 670 µg 4.92 µg
Lutein + zeaxanthin 2230 µg 1,080 µg 1,150 µg
Choline, free 7.626 mg 7.626 mg
Choline, from phosphocholine 1.968 mg 1.968 mg
Choline, from phosphotidyl choline 4.92 mg 4.92 mg
Choline, from glycerophosphocholine 28.29 mg 28.29 mg
Choline, from sphingomyelin 2.214 mg 2.214 mg
cis-beta-Carotene 2.46 µg 2.46 µg
trans-beta-Carotene 2.46 µg 2.46 µg
Lutein 2.46 µg 2.46 µg


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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 Roasted or gilled salmon Steamed or roasted broccoli Steamed or roasted zucchini Extra virgin olive oil Brown rice Non-fat milk
Tryptophan 0.7191 g 0.5025 g 0.034 g 0.006 g 0.0585 g 0.1181 g
Threonine 2.5556 g 1.8705 g 0.096 g 0.015 g 0.1658 g 0.4084 g
Isoleucine 2.6648 g 1.911 g 0.092 g 0.023 g 0.1911 g 0.4477 g
Leucine 4.6876 g 3.2775 g 0.147 g 0.037 g 0.3725 g 0.8536 g
Lysine 4.9655 g 3.861 g 0.155 g 0.035 g 0.1716 g 0.7429 g
Methionine 1.6692 g 1.287 g 0.043 g 0.009 g 0.1014 g 0.2288 g
Cystine 0.5351 g 0.4425 g 0.031 g 0.007 g 0.0546 g
Phenylalanine 2.4123 g 1.629 g 0.116 g 0.022 g 0.232 g 0.4133 g
Tyrosine 2.4704 g 1.8105 g 0.06 g 0.017 g 0.1696 g 0.4133 g
Valine 3.1698 g 2.1915 g 0.138 g 0.029 g 0.2652 g 0.5461 g
Arginine 3.4645 g 2.574 g 0.2 g 0.027 g 0.3412 g 0.3223 g
Histidine 1.507 g 1.0665 g 0.063 g 0.014 g 0.115 g 0.2485 g
Alanine 3.174 g 2.4735 g 0.114 g 0.033 g 0.2632 g 0.2903 g
Aspartic acid 5.6277 g 4.062 g 0.329 g 0.078 g 0.4231 g 0.7355 g
Glutamic acid 9.4371 g 5.853 g 0.549 g 0.068 g 0.9204 g 2.0467 g
Glycine 2.433 g 1.911 g 0.101 g 0.024 g 0.2223 g 0.1747 g
Proline 2.6681 g 1.4685 g 0.111 g 0.02 g 0.2125 g 0.8561 g
Serine 2.4744 g 1.5885 g 0.129 g 0.026 g 0.234 g 0.4969 g
Cysteine 0.0935 g 0.0935 g

碳水化合物和糖类 (Carbohydrates)
营养素名称 数量 日需量% 日需量 Roasted or gilled salmon Steamed or roasted broccoli Steamed or roasted zucchini Extra virgin olive oil Brown rice Non-fat milk
碳水化合物 Carbohydrate, by difference 67.8177 g 24.66% 275 g 7.18 g 2.61% 2.69 g 0.98% 45.8445 g 16.67% 12.1032 g 4.40%
纤维, 总膳食 (Fiber, total dietary) 7.81 g 27.89% 28 g 3.3 g 11.79% 1 g 3.57% 3.51 g 12.54%
总糖类 Total Sugars 3.1 g 6.20% 50 g 1.39 g 2.78% 1.71 g 3.42%
Sucrose 0.08 g 0.08 g
Glucose 0.49 g 0.49 g
Fructose 0.74 g 0.74 g
Carbohydrate, by summation 67.8177 g 24.66% 275 g 7.18 g (C) 2.61% 2.69 g (C) 0.98% 45.8445 g (C) 16.67% 12.1032 g (C) 4.40%
Total dietary fiber (AOAC 2011.25) 7.81 g 27.89% 28 g 3.3 g (C) 11.79% 1 g (C) 3.57% 3.51 g (C) 12.54%
总糖类 Sugars, Total 15.523 g 31.05% 50 g 1.39 g (C) 2.78% 1.71 g (C) 3.42% 12.423 g 24.85%
Lactose 12.423 g 12.423 g

脂肪和脂肪酸 (Fats)
营养素名称 数量 日需量% 日需量 Roasted or gilled salmon Steamed or roasted broccoli Steamed or roasted zucchini Extra virgin olive oil Brown rice Non-fat milk
总饱和脂肪酸 Fatty acids, total saturated 3.9109 g 19.55% 20 g 1.4535 g 7.27% 0.079 g 0.40% 0.072 g 0.36% 1.8641 g 9.32% 0.3217 g 1.61% 0.1205 g 0.60%
SFA 10:0 0.0064 g 0.0015 g 0.0049 g
SFA 12:0 0.0134 g 0.0045 g 0.002 g 0.0019 g 0.0049 g
SFA 14:0 0.2505 g 0.225 g 0.0059 g 0.0197 g
SFA 15:0 0.0295 g 0.027 g 0.0025 g
SFA 16:0 2.9513 g 0.9795 g 0.056 g 0.065 g 1.5241 g 0.2749 g 0.0517 g
SFA 17:0 0.0249 g 0.0195 g 0.003 g 0.0025 g
SFA 18:0 0.521 g 0.186 g 0.013 g 0.007 g 0.2637 g 0.0292 g 0.0221 g
SFA 20:0 0.0689 g 0.009 g 0.004 g 0.0559 g
SFA 22:0 0.0239 g 0.0015 g 0.005 g 0.0174 g
Fatty acids, total monounsaturated 13.3416 g 2.796 g 0.04 g 0.029 g 9.8497 g 0.585 g 0.0418 g
MUFA 14:1 0.006 g 0.006 g
MUFA 16:1 0.4303 g 0.246 g 0.009 g 0.1694 g 0.0059 g
MUFA 17:1 0.0414 g 0.0225 g 0.002 g 0.0169 g
MUFA 18:1 11.523 g 1.2645 g 0.029 g 0.029 g 9.6213 g 0.5791 g
MUFA 20:1 0.7125 g 0.6705 g 0.042 g
MUFA 22:1 0.561 g 0.561 g
MUFA 24:1 c 0.0255 g 0.0255 g
Fatty acids, total polyunsaturated 4.3241 g 1.9905 g 0.17 g 0.151 g 1.4206 g 0.5772 g 0.0148 g
PUFA 18:2 2.2637 g 0.285 g 0.051 g 0.058 g 1.3179 g 0.5518 g
PUFA 18:3 0.4281 g 0.087 g 0.119 g 0.094 g 0.1027 g 0.0253 g
PUFA 18:4 0.096 g 0.096 g
PUFA 20:2 n-6 c,c 0.0285 g 0.0285 g
PUFA 20:3 0.0255 g 0.0255 g
PUFA 20:4 0.03 g 0.03 g
PUFA 20:5 n-3 (EPA) 0.4485 g 0.4485 g
PUFA 22:4 0.0045 g 0.0045 g
PUFA 22:5 n-3 (DPA) 0.1395 g 0.1395 g
PUFA 22:6 n-3 (DHA) 0.84 g 0.84 g
总反式脂肪酸 Fatty acids, total trans 0.0345 g 0.0345 g
胆固醇 Cholesterol 98.88 mg 32.96% 300 mg 91.5 mg 30.50% 7.38 mg 2.46%
Phytosterols 29.835 mg 29.835 mg
SFA 4:0 0.0074 g 0.0074 g
SFA 6:0 0.0025 g 0.0025 g
SFA 8:0 0.0025 g 0.0025 g
MUFA 16:1 c 0.0025 g 0.0025 g
MUFA 18:1 c 0.0418 g 0.0418 g
PUFA 18:2 c 0.0123 g 0.0123 g
PUFA 18:2 n-6 c,c 0.0123 g 0.0123 g
Fatty acids, total trans-monoenoic 0.0025 g 0.0025 g
TFA 18:1 t 0.0025 g 0.0025 g