膳食计划详情和总营养价值

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饮食计划
Oven-Roasted Tilapia and Vegetables With Pasta
Tilapia
ounce (fdcid: 175177)
Broccoli
1  x  0.5 cup, chopped (fdcid: 169967)
Carrots
cup (fdcid: 170394)
Summer squash
cup slices (fdcid: 170125)
Pasta
cup farfalle (fdcid: 172014)
Olive oil
tbsp (fdcid: 748608)
 
食物集信息
食物集名称: Oven-Roasted Tilapia and Vegetables With Pasta 食物集类型: 饮食计划
描述: . Tilapia (4 ounces)
. Broccoli (½ cup)
. Carrots (⅓ cup)
. Summer squash (⅓ cup)
. Pasta (¾ cup cooked)
. Garlic-herb or olive oil (1 Tbsp)
 
营养成分表
1 份（每个包装）
份量 食品组
每份的量
能量 		329
% 每日需量*
总脂肪 17.47g 22.4%
饱和脂肪 3.48g 17.4%
反式 脂肪 0g
胆固醇 64.64mg 21.5%
钠 372.8mg 16.2%
总碳水化合物 37g 13.5%
膳食纤维 6.42g 22.9%
总糖量 4.88g
包括 0g 添加糖 0%
蛋白质 37.11g 74.2%
维生素D 4.2mcg 21%
钙 84.46mg 6.5%
铁 2.1mg 11.7%
钾 931.93mg 19.8%
维生素A 509.25 mcg 56.6%
维生素C 55.79mg 62%
硫胺素 0.23mg 19.3%
核黄素 0.24mg 18.6%
烟酸 6.78mg 42.3%
维生素B6 0.45mg 26.7%
叶酸 115.92mcg DFE 29%
维生素B12 2.11mcg 87.9%
磷 369.1mg 29.5%
镁 88.96mg 21.2%
锌 1.56mg 14.2%
胆碱 98.76mg 18%
* 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: 454 kcal, 报告数值: 329 kcal)
营养素 克数 能量 百分比 建议%2
碳水化合物 37 148.01 32.6% 45-65%
蛋白质 37.11 148.42 32.7% 10-35%
总脂肪 17.47 157.22 34.7% 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%
蛋白质 Protein 37.105 g 74.21%
叶酸 Folate, total (维生素 B9) 115.922 µg 28.98%
纤维, 总膳食 (Fiber, total dietary) 6.416 g 22.91%
维生素 D (D2 + D3) (Vitamin D, D2 + D3) 4.196 µg 20.98%
钾 Potassium, K 931.933 mg 19.83%
铁 Iron, Fe 2.099 mg 11.66%

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) 17.469 g 22.40%
胆固醇 Cholesterol 64.638 mg 21.55%
总饱和脂肪酸 Fatty acids, total saturated 3.479 g 17.39%
钠 Sodium, Na 372.799 mg 16.21%

其他主要有益营养素
营养素 数量 日需量%
维生素 A Vitamin A, IU 10,182.816 IU 203.66%
硒 Selenium, Se 84.607 µg 153.83%
维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 120.293 µg 100.24%
维生素 B12 (Vitamin B12) 2.109 µg 87.89%
维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 55.789 mg 61.99%
维生素 A , RAE (Vitamin A, RAE) 509.25 µg 56.58%
烟酸 Niacin (维生素 B3) 6.776 mg 42.35%
铜 Copper, Cu 0.283 mg 31.49%
泛酸 Pantothenic acid (维生素 B5) 1.526 mg 30.52%
磷 Phosphorus, P 369.102 mg 29.53%
Folate, food 115.922 µg 28.98%
锰 Manganese, Mn 0.66 mg 28.69%
维生素 B6 (Vitamin B6) 0.453 mg 26.66%
镁 Magnesium, Mg 88.961 mg 21.18%
硫胺素 Thiamin (维生素 B1) 0.231 mg 19.28%
核黄素 Riboflavin (维生素 B2) 0.242 mg 18.63%
维生素 E (α-生育酚) Vitamin E alpha-tocopherol 2.694 mg 17.96%
胆碱总量 Choline, total 98.759 mg 17.96%
锌 Zinc, Zn 1.563 mg 14.21%

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 Tilapia Broccoli Carrots Summer squash Pasta Olive oil
Water 303.6627 g 81.1831 g 69.615 g 46.8415 g 56.1638 g 49.8593 g
能量 Energy 328.6143 kcal 16.43% 2,000 kcal 145.152 kcal 7.26% 27.3 kcal 1.36% 18.1818 kcal 0.91% 11.988 kcal 0.60% 125.9925 kcal 6.30%
Energy 1376.3227 kJ 610.092 kJ 113.88 kJ 76.3636 kJ 50.3496 kJ 525.6375 kJ
蛋白质 Protein 37.1053 g 74.21% 50 g 29.6541 g 59.31% 1.8564 g 3.71% 0.3948 g 0.79% 0.5455 g 1.09% 4.6545 g 9.31%
总脂质 (脂肪) (Total lipid, fat) 17.4685 g 22.40% 78 g 3.0051 g 3.85% 0.3198 g 0.41% 0.0935 g 0.12% 0.1858 g 0.24% 0.7463 g 0.96% 13.118 g (C) 16.82%
Ash 3.1443 g 1.2928 g 0.6006 g 0.3481 g 0.4615 g 0.4414 g
总脂肪 Total fat (NLEA) 17.4685 g 22.40% 78 g 3.0051 g (C) 3.85% 0.3198 g (C) 0.41% 0.0935 g (C) 0.12% 0.1858 g (C) 0.24% 0.7463 g (C) 0.96% 13.118 g 16.82%

矿物质 (Minerals)
营养素名称 数量 日需量% 日需量 Tilapia Broccoli Carrots Summer squash Pasta Olive oil
钙 Calcium, Ca 84.4617 mg 6.50% 1,300 mg 15.876 mg 1.22% 31.2 mg 2.40% 15.5844 mg 1.20% 16.1838 mg 1.24% 5.6175 mg 0.43%
铁 Iron, Fe 2.0987 mg 11.66% 18 mg 0.7825 mg 4.35% 0.5226 mg 2.90% 0.1766 mg 0.98% 0.2158 mg 1.20% 0.4012 mg 2.23%
镁 Magnesium, Mg 88.9614 mg 21.18% 420 mg 38.556 mg 9.18% 16.38 mg 3.90% 5.1948 mg 1.24% 14.3856 mg 3.43% 14.445 mg 3.44%
磷 Phosphorus, P 369.102 mg 29.53% 1,250 mg 231.336 mg 18.51% 52.26 mg 4.18% 15.5844 mg 1.25% 23.3766 mg 1.87% 46.545 mg 3.72%
钾 Potassium, K 931.9326 mg 19.83% 4,700 mg 430.92 mg 9.17% 228.54 mg 4.86% 122.0778 mg 2.60% 115.0848 mg 2.45% 35.31 mg 0.75%
钠 Sodium, Na 372.7991 mg 16.21% 2,300 mg 63.504 mg 2.76% 31.98 mg 1.39% 30.1298 mg 1.31% 142.0578 mg 6.18% 105.1275 mg 4.57%
锌 Zinc, Zn 1.5629 mg 14.21% 11 mg 0.4649 mg 4.23% 0.351 mg 3.19% 0.1039 mg 0.94% 0.2338 mg 2.13% 0.4093 mg 3.72%
铜 Copper, Cu 0.2834 mg 31.49% 0.9 mg 0.0851 mg 9.45% 0.0476 mg 5.29% 0.0088 mg 0.98% 0.0617 mg 6.86% 0.0803 mg 8.92%
锰 Manganese, Mn 0.6599 mg 28.69% 2.3 mg 0.042 mg 1.82% 0.1513 mg 6.58% 0.0805 mg 3.50% 0.1277 mg 5.55% 0.2584 mg 11.24%
硒 Selenium, Se 84.6071 µg 153.83% 55 µg 61.6896 µg 112.16% 1.248 µg 2.27% 0.3636 µg 0.66% 0.1199 µg 0.22% 21.186 µg 38.52%
氟化物 Fluoride, F 27.7953 µg 3.12 µg 24.6753 µg

维生素 (Vitamins)
营养素名称 数量 日需量% 日需量 Tilapia Broccoli Carrots Summer squash Pasta Olive oil
硫胺素 Thiamin (维生素 B1) 0.2313 mg 19.28% 1.2 mg 0.1055 mg 8.79% 0.0491 mg 4.10% 0.0343 mg 2.86% 0.0264 mg 2.20% 0.0161 mg 1.34%
核黄素 Riboflavin (维生素 B2) 0.2422 mg 18.63% 1.3 mg 0.0828 mg 6.37% 0.0959 mg 7.38% 0.0229 mg 1.76% 0.0246 mg 1.89% 0.0161 mg 1.23%
烟酸 Niacin (维生素 B3) 6.7757 mg 42.35% 16 mg 5.3808 mg 33.63% 0.4313 mg 2.70% 0.3351 mg 2.09% 0.3075 mg 1.92% 0.321 mg 2.01%
泛酸 Pantothenic acid (维生素 B5) 1.526 mg 30.52% 5 mg 0.753 mg 15.06% 0.4805 mg 9.61% 0.1205 mg 2.41% 0.0821 mg 1.64% 0.0899 mg 1.80%
维生素 B6 (Vitamin B6) 0.4532 mg 26.66% 1.7 mg 0.1395 mg 8.20% 0.156 mg 9.18% 0.0795 mg 4.68% 0.039 mg 2.29% 0.0393 mg 2.31%
叶酸 Folate, total (维生素 B9) 115.9222 µg 28.98% 400 µg 6.804 µg 1.70% 84.24 µg 21.06% 7.2727 µg 1.82% 11.988 µg 3.00% 5.6175 µg 1.40%
Folate, food 115.9222 µg 28.98% 400 µg 6.804 µg 1.70% 84.24 µg 21.06% 7.2727 µg 1.82% 11.988 µg 3.00% 5.6175 µg 1.40%
Folate, DFE 115.9222 µg 28.98% 400 µg 6.804 µg 1.70% 84.24 µg 21.06% 7.2727 µg 1.82% 11.988 µg 3.00% 5.6175 µg 1.40%
胆碱总量 Choline, total 98.7589 mg 17.96% 550 mg 58.1742 mg 10.58% 31.278 mg 5.69% 4.5714 mg 0.83% 4.7353 mg 0.86%
Betaine 29.9541 mg 29.8242 mg 0.078 mg 0.0519 mg
维生素 B12 (Vitamin B12) 2.1092 µg 87.89% 2.4 µg 2.1092 µg 87.89%
维生素 E (α-生育酚) Vitamin E alpha-tocopherol 2.694 mg 17.96% 15 mg 0.8959 mg 5.97% 1.131 mg 7.54% 0.5351 mg 3.57% 0.0839 mg 0.56% 0.0481 mg 0.32%
Tocopherol, gamma 0.6695 mg 0.068 mg 0.195 mg 0.0052 mg 0.4012 mg
维生素 D Vitamin D (D2 + D3), International Units 170.1 IU 170.1 IU
维生素 D (D2 + D3) (Vitamin D, D2 + D3) 4.1958 µg 20.98% 20 µg 4.1958 µg 20.98%
Vitamin D3 (cholecalciferol) 4.1958 µg 4.1958 µg
维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 120.2934 µg 100.24% 120 µg 1.0206 µg 0.85% 110.058 µg 91.71% 7.1169 µg 5.93% 2.0979 µg 1.75%
维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 55.7888 mg 61.99% 90 mg 50.622 mg 56.25% 1.8701 mg 2.08% 3.2967 mg 3.66%
维生素 A , RAE (Vitamin A, RAE) 509.2504 µg 56.58% 900 µg 60.06 µg 6.67% 442.597 µg 49.18% 6.5934 µg 0.73%
Carotene, beta 5129.0512 µg 724.62 µg 4,328.3074 µg 76.1238 µg
维生素 A Vitamin A, IU 10182.8156 IU 203.66% 5,000 IU 1,207.44 IU 24.15% 8,848.3028 IU 176.97% 127.0728 IU 2.54%
Lutein + zeaxanthin 2547.3334 µg 842.4 µg 356.8828 µg 1,348.0506 µg
Tocopherol, beta 0.0423 mg 0.0078 mg 0.0104 mg 0.0241 mg
Carotene, alpha 1961.5565 µg 1,961.5565 µg
Tocotrienol, alpha 0.0661 mg 0.026 mg 0.0401 mg
Vitamin K (Dihydrophylloquinone) 0.4012 µg 0.4012 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 Tilapia Broccoli Carrots Summer squash Pasta Olive oil
Tryptophan 0.4036 g 0.3005 g 0.0265 g 0.0052 g 0.0048 g 0.0666 g
Threonine 1.6458 g 1.3109 g 0.0749 g 0.0816 g 0.0132 g 0.1653 g
Isoleucine 1.6907 g 1.3835 g 0.0718 g 0.0327 g 0.0198 g 0.183 g
Leucine 2.8565 g 2.3134 g 0.1147 g 0.0436 g 0.0318 g 0.3531 g
Lysine 2.9259 g 2.6252 g 0.1209 g 0.0431 g 0.03 g 0.1067 g
Methionine 0.971 g 0.8686 g 0.0335 g 0.0088 g 0.0078 g 0.0522 g
Cystine 0.4567 g 0.3005 g 0.0242 g 0.0353 g 0.006 g 0.0907 g
Phenylalanine 1.5647 g 1.1907 g 0.0905 g 0.026 g 0.0192 g 0.2383 g
Tyrosine 1.1526 g 0.9866 g 0.0468 g 0.0182 g 0.0144 g 0.0867 g
Valine 1.8231 g 1.4515 g 0.1076 g 0.0291 g 0.0246 g 0.2103 g
Arginine 2.1901 g 1.8031 g 0.156 g 0.039 g 0.0228 g 0.1693 g
Histidine 0.8476 g 0.6634 g 0.0491 g 0.0171 g 0.012 g 0.1059 g
Alanine 2.0133 g 1.6908 g 0.0889 g 0.0483 g 0.0288 g 0.1565 g
Aspartic acid 3.8138 g 3.1865 g 0.2566 g 0.081 g 0.0665 g 0.2231 g
Glutamic acid 6.7299 g 4.4453 g 0.4282 g 0.1564 g 0.0581 g 1.6419 g
Glycine 1.6597 g 1.3835 g 0.0788 g 0.0197 g 0.0204 g 0.1573 g
Proline 1.7671 g 1.0807 g 0.0866 g 0.0229 g 0.0168 g 0.5601 g
Serine 1.4561 g 1.0898 g 0.1006 g 0.0229 g 0.0222 g 0.2207 g

碳水化合物和糖类 (Carbohydrates)
营养素名称 数量 日需量% 日需量 Tilapia Broccoli Carrots Summer squash Pasta Olive oil
碳水化合物 Carbohydrate, by difference 37.0024 g 13.46% 275 g 5.6004 g 2.04% 4.2701 g 1.55% 2.5834 g 0.94% 24.5485 g 8.93%
纤维, 总膳食 (Fiber, total dietary) 6.4161 g 22.91% 28 g 2.574 g 9.19% 1.5584 g 5.57% 0.8392 g 3.00% 1.4445 g 5.16%
总糖类 Total Sugars 4.8783 g 9.76% 50 g 1.0842 g 2.17% 1.7922 g 3.58% 1.5524 g 3.10% 0.4494 g 0.90%
Sucrose 1.5372 g 0.0624 g 1.4026 g 0.0722 g
Glucose 0.6221 g 0.3822 g 0.2078 g 0.0321 g
Fructose 0.7883 g 0.5772 g 0.187 g 0.0241 g
Carbohydrate, by summation 37.0024 g 13.46% 275 g 5.6004 g (C) 2.04% 4.2701 g (C) 1.55% 2.5834 g (C) 0.94% 24.5485 g (C) 8.93%
Total dietary fiber (AOAC 2011.25) 6.4161 g 22.91% 28 g 2.574 g (C) 9.19% 1.5584 g (C) 5.57% 0.8392 g (C) 3.00% 1.4445 g (C) 5.16%
总糖类 Sugars, Total 4.8783 g 9.76% 50 g 1.0842 g (C) 2.17% 1.7922 g (C) 3.58% 1.5524 g (C) 3.10% 0.4494 g (C) 0.90%
Starch 20.9613 g 0.0883 g 20.873 g
Maltose 0.321 g 0.321 g

脂肪和脂肪酸 (Fats)
营养素名称 数量 日需量% 日需量 Tilapia Broccoli Carrots Summer squash Pasta Olive oil
总饱和脂肪酸 Fatty acids, total saturated 3.4788 g 17.39% 20 g 1.066 g 5.33% 0.0616 g 0.31% 0.0156 g 0.08% 0.0384 g 0.19% 0.1412 g 0.71% 2.156 g 10.78%
SFA 14:0 0.1036 g 0.0964 g 0.0006 g 0.0048 g 0.0018 g
SFA 15:0 0.0065 g 0.0057 g 0.0008 g
SFA 16:0 2.6543 g 0.7484 g 0.0437 g 0.0151 g 0.0336 g 0.1196 g 1.694 g
SFA 18:0 0.6036 g 0.2155 g 0.0101 g 0.0005 g 0.0036 g 0.0112 g 0.3626 g
Fatty acids, total monounsaturated 11.1008 g 1.083 g 0.0312 g 0.0031 g 0.0138 g 0.2817 g 9.688 g
MUFA 16:1 0.1726 g 0.1644 g 0.007 g 0.0005 g 0.0006 g
MUFA 18:1 1.0104 g 0.8675 g 0.0226 g 0.0026 g 0.0126 g 0.1051 g
MUFA 20:1 0.051 g 0.051 g
Fatty acids, total polyunsaturated 2.4636 g 0.6804 g 0.1326 g 0.0462 g 0.0785 g 0.256 g 1.2698 g
PUFA 18:2 0.6743 g 0.3232 g 0.0398 g 0.0452 g 0.0294 g 0.2367 g
PUFA 18:3 0.2128 g 0.051 g 0.0928 g 0.0005 g 0.0492 g 0.0193 g
PUFA 18:3 n-3 c,c,c (ALA) 0.1638 g 0.051 g 0.0217 g 0.0911 g
PUFA 20:2 n-6 c,c 0.017 g 0.017 g
PUFA 20:3 0.0284 g 0.0284 g
PUFA 20:4 0.0397 g 0.0397 g
PUFA 20:5 n-3 (EPA) 0.0057 g 0.0057 g
PUFA 22:5 n-3 (DPA) 0.068 g 0.068 g
PUFA 22:6 n-3 (DHA) 0.1474 g 0.1474 g
胆固醇 Cholesterol 64.638 mg 21.55% 300 mg 64.638 mg 21.55%
SFA 12:0 0.007 g 0.0016 g 0.0006 g 0.0048 g
SFA 20:0 0.0607 g 0.0031 g 0.0575 g
SFA 22:0 0.0204 g 0.0039 g 0.0165 g
MUFA 17:1 0.0016 g 0.0016 g
MUFA 18:1 c 9.6148 g 0.1228 g 9.492 g
SFA 17:0 0.0113 g 0.0113 g
SFA 21:0 0.002 g 0.002 g
SFA 24:0 0.0087 g 0.0087 g
MUFA 16:1 c 0.1442 g 0.1442 g
MUFA 20:1 c 0.0386 g 0.0386 g
PUFA 18:2 c 1.176 g 1.176 g
PUFA 18:2 n-6 c,c 1.176 g 1.176 g
PUFA 18:3 c 0.0911 g 0.0911 g

其他营养素或化合物
营养素名称 数量 日需量% 日需量 Tilapia Broccoli Carrots Summer squash Pasta Olive oil
Stigmasterol 0.1428 mg 0.1428 mg
Campesterol 0.7952 mg 0.7952 mg
Beta-sitosterol 17.64 mg 17.64 mg
Beta-sitostanol 0.357 mg 0.357 mg
Delta-5-avenasterol 3.234 mg 3.234 mg
Phytosterols, other 3.766 mg 3.766 mg