膳食计划详情和总营养价值

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饮食计划
Banana-Walnut Overnight Oats
Oats
cup (fdcid: 2346396)
Low-fat, plain Greek yogurt
tbsp (fdcid: 170903)
Fat-free milk
cup (fdcid: 746776)
Banana
Banana, Peeled (fdcid: 1105314)
Walnuts
walnut half (fdcid: 170594)
Honey
tsp (fdcid: 169640)
 
食物集信息
食物集名称: Banana-Walnut Overnight Oats 食物集类型: 饮食计划
描述: . Oats (½ cup raw)
. Low-fat, plain Greek yogurt (¼ cup)
. Banana (½ banana)
. Walnuts (4 halves)
. Honey (1 tsp)
Banana-Walnut Overnight Oats
  
营养成分表
1 份（每个包装）
份量 食品组
每份的量
能量 		193
% 每日需量*
总脂肪 9.17g 11.8%
饱和脂肪 1.2g 6%
反式 脂肪 0.04g
胆固醇 7.84mg 2.6%
钠 97.67mg 4.2%
总碳水化合物 60.14g 21.9%
膳食纤维 6.77g 24.2%
总糖量 20.36g
包括 0g 添加糖 0%
蛋白质 16.42g 32.8%
维生素D 0.68mcg 3.4%
钙 181.92mg 14%
铁 2.43mg 13.5%
钾 590.16mg 12.6%
维生素A 94.02 mcg 10.4%
维生素C 7.7mg 8.6%
硫胺素 0.34mg 28.2%
核黄素 0.25mg 19%
烟酸 1.25mg 7.8%
维生素B6 0.3mg 17.6%
叶酸 39.91mcg DFE 10%
维生素B12 0.67mcg 27.9%
磷 380.9mg 30.5%
镁 105.76mg 25.2%
锌 2.35mg 21.4%
胆碱 23.51mg 4.3%
* 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: 389 kcal, 报告数值: 193 kcal)
营养素 克数 能量 百分比 建议%2
碳水化合物 60.14 240.56 61.9% 45-65%
蛋白质 16.42 65.67 16.9% 10-35%
总脂肪 9.17 82.53 21.2% 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 16.417 g 32.83%
纤维, 总膳食 (Fiber, total dietary) 6.769 g 24.18%
钙 Calcium, Ca 181.92 mg 13.99%
铁 Iron, Fe 2.429 mg 13.49%
钾 Potassium, K 590.165 mg 12.56%

潜在的影响健康营养素
营养素 数量 日需量%
总糖类 Sugars, Total 20.361 g 40.72%
总反式脂肪酸 Fatty acids, total trans 0.036 g N/A

其他主要有益营养素
营养素 数量 日需量%
钼 Molybdenum, Mo 80.2 µg 178.22%
锰 Manganese, Mn 1.776 mg 77.21%
铜 Copper, Cu 0.407 mg 45.25%
硒 Selenium, Se 21.801 µg 39.64%
生物素 Biotin (维生素 B7) 10.95 µg 36.50%
磷 Phosphorus, P 380.905 mg 30.47%
硫胺素 Thiamin (维生素 B1) 0.338 mg 28.16%
维生素 B12 (Vitamin B12) 0.669 µg 27.86%
镁 Magnesium, Mg 105.757 mg 25.18%
锌 Zinc, Zn 2.355 mg 21.41%
核黄素 Riboflavin (维生素 B2) 0.247 mg 18.99%
维生素 B6 (Vitamin B6) 0.3 mg 17.64%
碘 Iodine, I 21.956 µg 14.64%
泛酸 Pantothenic acid (维生素 B5) 0.525 mg 10.51%
维生素 A , RAE (Vitamin A, RAE) 94.015 µg 10.45%

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 Oats Low-fat, plain Greek yogurt Fat-free milk Banana Walnuts Honey
Water 155.9487 g 5.125 g 50.136 g 55.842 g 43.2975 g 0.3512 g 1.197 g
能量 Energy (Atwater General Factors) 190.813 kcal 9.54% 2,000 kcal 190.813 kcal 9.54%
Energy (Atwater Specific Factors) 189.4331 kcal 189.4331 kcal
Nitrogen 1.5586 g 1.1575 g 0.3321 g 0.069 g
蛋白质 Protein 16.4174 g 32.83% 50 g 6.7482 g 13.50% 5.97 g 11.94% 2.1095 g 4.22% 0.4255 g 0.85% 1.1432 g 2.29% 0.021 g 0.04%
总脂质 (脂肪) (Total lipid, fat) 9.1698 g 11.76% 78 g 2.945 g 3.78% 1.152 g 1.48% 0.0492 g 0.06% 0.1667 g 0.21% 4.8568 g 6.23%
Ash 2.3418 g 0.853 g 0.378 g 0.4736 g 0.4025 g 0.2208 g 0.014 g
总脂肪 Total fat (NLEA) 9.1636 g 11.75% 78 g 2.945 g (C) 3.78% 1.152 g (C) 1.48% 0.0431 g 0.06% 0.1667 g (C) 0.21% 4.8568 g (C) 6.23%
能量 Energy 193.205 kcal 9.66% 2,000 kcal 43.8 kcal 2.19% 20.91 kcal 1.05% 55.775 kcal 2.79% 51.44 kcal 2.57% 21.28 kcal 1.06%
Energy 810.4 kJ 183 kJ 88.56 kJ 234.6 kJ 215.2 kJ 89.04 kJ

矿物质 (Minerals)
营养素名称 数量 日需量% 日需量 Oats Low-fat, plain Greek yogurt Fat-free milk Banana Walnuts Honey
钙 Calcium, Ca 181.92 mg 13.99% 1,300 mg 22.765 mg 1.75% 69 mg 5.31% 81.18 mg 6.24% 2.875 mg 0.22% 5.68 mg 0.44% 0.42 mg 0.03%
铁 Iron, Fe 2.4285 mg 13.49% 18 mg 2.1695 mg 12.05% 0.024 mg 0.13% 0.2056 mg 1.14% 0.0294 mg 0.16%
镁 Magnesium, Mg 105.7575 mg 25.18% 420 mg 63.15 mg 15.04% 6.6 mg 1.57% 7.6875 mg 1.83% 16.1 mg 3.83% 12.08 mg 2.88% 0.14 mg 0.03%
磷 Phosphorus, P 380.905 mg 30.47% 1,250 mg 193.65 mg 15.49% 82.2 mg 6.58% 65.805 mg 5.26% 12.65 mg 1.01% 26.32 mg 2.11% 0.28 mg 0.02%
钾 Potassium, K 590.165 mg 12.56% 4,700 mg 175.05 mg 3.72% 84.6 mg 1.80% 102.705 mg 2.19% 187.45 mg 3.99% 36.72 mg 0.78% 3.64 mg 0.08%
钠 Sodium, Na 97.6687 mg 4.25% 2,300 mg 0.3337 mg 0.01% 20.4 mg 0.89% 25.215 mg 1.10% 51.44 mg 2.24% 0.28 mg 0.01%
锌 Zinc, Zn 2.3546 mg 21.41% 11 mg 1.372 mg 12.47% 0.36 mg 3.27% 0.2767 mg 2.52% 0.092 mg 0.84% 0.2384 mg 2.17% 0.0154 mg 0.14%
铜 Copper, Cu 0.4073 mg 45.25% 0.9 mg 0.2139 mg 23.77% 0.0126 mg 1.40% 0.0012 mg 0.14% 0.0581 mg 6.45% 0.119 mg 13.22% 0.0025 mg 0.28%
锰 Manganese, Mn 1.7758 mg 77.21% 2.3 mg 1.617 mg 70.30% 0.0042 mg 0.18% 0.0006 mg 0.03% 0.1483 mg 6.45% 0.0056 mg 0.24%
硒 Selenium, Se 21.801 µg 39.64% 55 µg 12.675 µg 23.05% 7.44 µg 13.53% 1.23 µg 2.24% 0.4 µg 0.73% 0.056 µg 0.10%
钼 Molybdenum, Mo 80.2 µg 178.22% 45 µg 80.2 µg 178.22%
碘 Iodine, I 21.9555 µg 14.64% 150 µg 21.9555 µg 14.64%
氟化物 Fluoride, F 0.49 µg 0.49 µg

维生素 (Vitamins)
营养素名称 数量 日需量% 日需量 Oats Low-fat, plain Greek yogurt Fat-free milk Banana Walnuts Honey
硫胺素 Thiamin (维生素 B1) 0.3379 mg 28.16% 1.2 mg 0.2031 mg 16.93% 0.0264 mg 2.20% 0.0344 mg 2.87% 0.0322 mg 2.68% 0.0417 mg 3.47%
烟酸 Niacin (维生素 B3) 1.2538 mg 7.84% 16 mg 0.4965 mg 3.10% 0.1182 mg 0.74% 0.0726 mg 0.45% 0.3806 mg 2.38% 0.1774 mg 1.11% 0.0085 mg 0.05%
维生素 B6 (Vitamin B6) 0.2999 mg 17.64% 1.7 mg 0.0673 mg 3.96% 0.033 mg 1.94% 0.0357 mg 2.10% 0.1202 mg 7.07% 0.0421 mg 2.48% 0.0017 mg 0.10%
生物素 Biotin (维生素 B7) 10.95 µg 36.50% 30 µg 10.95 µg 36.50%
叶酸 Folate, total (维生素 B9) 39.915 µg 9.98% 400 µg 16.015 µg 4.00% 7.2 µg 1.80% 1.23 µg 0.31% 8.05 µg 2.01% 7.28 µg 1.82% 0.14 µg 0.04%
Folate, DFE 39.915 µg 9.98% 400 µg 16.015 µg (C) 4.00% 7.2 µg 1.80% 1.23 µg (C) 0.31% 8.05 µg (C) 2.01% 7.28 µg 1.82% 0.14 µg 0.04%
维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 7.6995 mg 8.55% 90 mg 0.48 mg 0.53% 7.0725 mg 7.86% 0.112 mg 0.12% 0.035 mg 0.04%
核黄素 Riboflavin (维生素 B2) 0.2469 mg 18.99% 1.3 mg 0.1398 mg 10.75% 0.0806 mg 6.20% 0.0238 mg 1.83% 0.0027 mg 0.20%
泛酸 Pantothenic acid (维生素 B5) 0.5254 mg 10.51% 5 mg 0.282 mg 5.64% 0.2386 mg 4.77% 0.0048 mg 0.10%
Folate, food 14.62 µg 3.65% 400 µg 7.2 µg 1.80% 7.28 µg 1.82% 0.14 µg 0.04%
胆碱总量 Choline, total 23.507 mg 4.27% 550 mg 9.12 mg 1.66% 11.193 mg 2.04% 3.04 mg 0.55% 0.154 mg 0.03%
维生素 B12 (Vitamin B12) 0.6687 µg 27.86% 2.4 µg 0.312 µg 13.00% 0.3567 µg 14.86%
维生素 A , RAE (Vitamin A, RAE) 94.015 µg 10.45% 900 µg 54 µg 6.00% 39.36 µg 4.37% 0.575 µg 0.06% 0.08 µg 0.01%
Retinol 93.36 µg 54 µg 39.36 µg
Carotene, beta 10.31 µg 3.6 µg 1.23 µg 4.6 µg 0.88 µg
维生素 A Vitamin A, IU 320.0367 IU 6.40% 5,000 IU 185.4 IU 3.71% 131.2 IU (C) 2.62% 1.9167 IU (C) 0.04% 1.52 IU 0.03%
Lutein + zeaxanthin 1.24 µg 0.6 µg 0.64 µg
维生素 E (α-生育酚) Vitamin E alpha-tocopherol 0.096 mg 0.64% 15 mg 0.024 mg 0.16% 0.072 mg 0.48%
维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 0.4415 µg 0.37% 120 µg 0.12 µg 0.10% 0.0575 µg 0.05% 0.264 µg 0.22%
Choline, free 1.9065 mg 1.9065 mg
Choline, from phosphocholine 0.492 mg 0.492 mg
Choline, from phosphotidyl choline 1.23 mg 1.23 mg
Choline, from glycerophosphocholine 7.0725 mg 7.0725 mg
Choline, from sphingomyelin 0.5535 mg 0.5535 mg
Betaine 0.6725 mg 0.5535 mg 0.119 mg
cis-beta-Carotene 1.19 µg 0.615 µg 0.575 µg
trans-beta-Carotene 4.64 µg 0.615 µg 4.025 µg
Lutein 0.615 µg 0.615 µg
维生素 D Vitamin D (D2 + D3), International Units 27.06 IU 27.06 IU
维生素 D (D2 + D3) (Vitamin D, D2 + D3) 0.6765 µg 3.38% 20 µg 0.6765 µg 3.38%
Vitamin D3 (cholecalciferol) 0.6765 µg 0.6765 µg
Carotene, alpha 4.025 µg 4.025 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 Oats Low-fat, plain Greek yogurt Fat-free milk Banana Walnuts Honey
Tryptophan 0.0478 g 0.018 g 0.0295 g 0.0003 g
Threonine 0.232 g 0.1296 g 0.1021 g 0.0003 g
Isoleucine 0.2841 g 0.1716 g 0.1119 g 0.0006 g
Leucine 0.5315 g 0.3174 g 0.2134 g 0.0007 g
Lysine 0.4689 g 0.2826 g 0.1857 g 0.0006 g
Methionine 0.1503 g 0.093 g 0.0572 g 0.0001 g
Cystine 0.029 g 0.0288 g 0.0002 g
Phenylalanine 0.2757 g 0.1716 g 0.1033 g 0.0008 g
Tyrosine 0.2629 g 0.159 g 0.1033 g 0.0006 g
Valine 0.3976 g 0.2604 g 0.1365 g 0.0006 g
Arginine 0.1757 g 0.0948 g 0.0806 g 0.0004 g
Histidine 0.1402 g 0.078 g 0.0621 g 0.0001 g
Alanine 0.208 g 0.135 g 0.0726 g 0.0004 g
Aspartic acid 0.4354 g 0.2496 g 0.1839 g 0.0019 g
Glutamic acid 1.1297 g 0.6168 g 0.5117 g 0.0013 g
Glycine 0.1204 g 0.0762 g 0.0437 g 0.0005 g
Proline 0.5935 g 0.3732 g 0.214 g 0.0063 g
Serine 0.3196 g 0.195 g 0.1242 g 0.0004 g
Cysteine 0.0234 g 0.0234 g

碳水化合物和糖类 (Carbohydrates)
营养素名称 数量 日需量% 日需量 Oats Low-fat, plain Greek yogurt Fat-free milk Banana Walnuts Honey
碳水化合物 Carbohydrate, by difference 60.1404 g 21.87% 275 g 34.3288 g 12.48% 2.364 g 0.86% 3.0258 g 1.10% 13.225 g 4.81% 1.4288 g 0.52% 5.768 g 2.10%
Total dietary fiber (AOAC 2011.25) 8.4485 g 30.17% 28 g 5.21 g 18.61% 2.6565 g 9.49% 0.568 g (C) 2.03% 0.014 g (C) 0.05%
High Molecular Weight Dietary Fiber (HMWDF) 4.8515 g 4.8515 g
Low Molecular Weight Dietary Fiber (LMWDF) 0.3507 g 0.3507 g
Beta-glucan 3.76 g 3.76 g
Starch 29.0095 g 26.905 g 2.1045 g
Carbohydrate, by summation 59.1054 g 21.49% 275 g 34.3288 g (C) 12.48% 2.364 g (C) 0.86% 3.0258 g (C) 1.10% 12.19 g 4.43% 1.4288 g (C) 0.52% 5.768 g (C) 2.10%
纤维, 总膳食 (Fiber, total dietary) 6.7695 g 24.18% 28 g 5.21 g (C) 18.61% 0.9775 g 3.49% 0.568 g 2.03% 0.014 g 0.05%
总糖类 Total Sugars 8.17 g 16.34% 50 g 2.136 g 4.27% 0.2856 g 0.57% 5.7484 g 11.50%
Lactose 4.8578 g 1.752 g 3.1058 g
Galactose 0.601 g 0.384 g 0.217 g
总糖类 Sugars, Total 20.3607 g 40.72% 50 g 2.136 g (C) 4.27% 3.1058 g 6.21% 9.085 g 18.17% 0.2856 g (C) 0.57% 5.7484 g (C) 11.50%
Sucrose 2.4658 g 2.4035 g 0.0623 g
Glucose 5.6937 g 3.1912 g 2.5025 g
Fructose 6.3675 g 3.5017 g 2.8658 g
Maltose 0.1008 g 0.1008 g

脂肪和脂肪酸 (Fats)
营养素名称 数量 日需量% 日需量 Oats Low-fat, plain Greek yogurt Fat-free milk Banana Walnuts Honey
总饱和脂肪酸 Fatty acids, total saturated 1.1967 g 5.98% 20 g 0.738 g 3.69% 0.0301 g 0.15% 0.4286 g 2.14%
SFA 4:0 0.03 g 0.0282 g 0.0018 g
SFA 6:0 0.0216 g 0.021 g 0.0006 g
SFA 8:0 0.015 g 0.0144 g 0.0006 g
SFA 10:0 0.0414 g 0.0402 g 0.0012 g
SFA 12:0 0.0385 g 0.0372 g 0.0012 g 0.0001 g
SFA 14:0 0.1214 g 0.1164 g 0.0049 g 0.0001 g
SFA 15:0 0.0132 g 0.0126 g 0.0006 g
SFA 16:0 0.663 g 0.342 g 0.0129 g 0.3081 g
SFA 17:0 0.0078 g 0.0072 g 0.0006 g
SFA 18:0 0.2384 g 0.117 g 0.0055 g 0.1158 g
SFA 20:0 0.0018 g 0.0018 g
Fatty acids, total monounsaturated 0.9717 g 0.2916 g 0.0105 g 0.6697 g
MUFA 14:1 0.0126 g 0.0126 g
MUFA 16:1 0.0187 g 0.0186 g 0.0001 g
MUFA 16:1 c 0.0162 g 0.0156 g 0.0006 g
MUFA 17:1 0.0018 g 0.0018 g
MUFA 18:1 0.9157 g 0.2562 g 0.6595 g
MUFA 18:1 c 0.2391 g 0.2286 g 0.0105 g
MUFA 20:1 0.0124 g 0.0024 g 0.01 g
Fatty acids, total polyunsaturated 3.5839 g 0.0456 g 0.0037 g 3.5346 g
PUFA 18:2 2.894 g 0.039 g 2.855 g
PUFA 18:2 n-6 c,c 0.0319 g 0.0288 g 0.0031 g
PUFA 18:2 CLAs 0.0048 g 0.0048 g
PUFA 18:3 0.6836 g 0.0042 g 0.6794 g
PUFA 18:3 n-3 c,c,c (ALA) 0.0042 g 0.0042 g
PUFA 20:3 0.0012 g 0.0012 g
PUFA 20:3 n-6 0.0012 g 0.0012 g
PUFA 20:4 0.0012 g 0.0012 g
总反式脂肪酸 Fatty acids, total trans 0.036 g 0.036 g
Fatty acids, total trans-monoenoic 0.0312 g 0.0306 g 0.0006 g
TFA 16:1 t 0.003 g 0.003 g
TFA 18:1 t 0.0282 g 0.0276 g 0.0006 g
TFA 18:2 t not further defined 0.0054 g 0.0054 g
Fatty acids, total trans-polyenoic 0.0054 g 0.0054 g
胆固醇 Cholesterol 7.845 mg 2.61% 300 mg 6 mg 2.00% 1.845 mg 0.61%
PUFA 18:2 c 0.0031 g 0.0031 g

其他营养素或化合物
营养素名称 数量 日需量% 日需量 Oats Low-fat, plain Greek yogurt Fat-free milk Banana Walnuts Honey
Citric acid 196.075 mg 196.075 mg
Malic acid 212.175 mg 212.175 mg