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[SAMPLE] Nutritional Value Reference
Nutritional breakdown of common foods including calories, macros, and key vitamins.
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 |
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コーヒー健康旬食事
2025年1月1日
陳建一小林カツ代
英語
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