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[SAMPLE] Nutritional Value Reference

5 months ago

	Food	Category	Calories	Protein (g)	Carbs (g)	Fat (g)	Fiber (g)	Key Vitamins
1	Chicken Breast (100g)	Protein	165	31	0	3.6	0	B6 / Niacin
2	Salmon (100g)	Protein	208	20	0	13	0	D / B12 / Omega-3
3	Eggs (1 large)	Protein	72	6.3	0.4	4.8	0	B12 / D / Choline
4	Greek Yogurt (100g)	Dairy	59	10	3.6	0.4	0	B12 / Calcium
5	Whole Milk (100ml)	Dairy	61	3.2	4.8	3.3	0	D / Calcium / B2
6	Brown Rice (100g cooked)	Grain	123	2.7	25.6	1	1.6	B1 / Manganese
7	Quinoa (100g cooked)	Grain	120	4.4	21.3	1.9	2.8	Iron / Magnesium
8	Oats (100g dry)	Grain	389	16.9	66.3	6.9	10.6	B1 / Iron / Zinc
9	Sweet Potato (100g)	Vegetable	86	1.6	20	0.1	3	A / C / Manganese
10	Broccoli (100g)	Vegetable	34	2.8	7	0.4	2.6	C / K / Folate
11	Spinach (100g raw)	Vegetable	23	2.9	3.6	0.4	2.2	K / A / Folate / Iron
12	Avocado (100g)	Fruit	160	2	8.5	14.7	6.7	K / C / E / B6
13	Banana (1 medium)	Fruit	105	1.3	27	0.4	3.1	B6 / C / Potassium
14	Blueberries (100g)	Fruit	57	0.7	14.5	0.3	2.4	C / K / Manganese
15	Almonds (28g)	Nuts/Seeds	164	6	6.1	14.2	3.5	E / Magnesium
16	Lentils (100g cooked)	Legume	116	9	20	0.4	7.9	Folate / Iron / B1
17	Chickpeas (100g cooked)	Legume	164	8.9	27.4	2.6	7.6	Folate / Iron / Manganese
18	Tofu (100g firm)	Protein	76	8	1.9	4.8	0.3	Calcium / Iron
19	Olive Oil (1 tbsp)	Fat	119	0	0	13.5	0	E / K
20	Dark Chocolate 70% (28g)	Snack	170	2.2	13	12	3.1	Iron / Magnesium / Copper

全20件

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January 1, 2025

Kenichi ChinKatsuyo Kobayashi

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