Water (g) Calories Karbohidrat Protein (g) Total fat (g) Serat Vitamin Mineral

(Kcal) ( g)

Nasi merah 64 149 32.5 2.8 0.4 0.3 Thiamin :0. Calsium:6
06 Fosfor : 63
(100 g) Riboflavin Besi:0.8
: Natrium: 5
Niasin:1.6 Kalium:
91.4
Tembaga:0. Produk
20 Staple Food
Seng :0.9 Berdasarkan
Oatmeal Tabel
Komposisi
Pangan

Nasi putih 56.7 180 39.8 3 0.3 0.2 Thiamin :0. Calsium:
05 25
100 g Riboflavin Fosfor : 27
:0.10 Besi:0.4
Niasin:2.6 Natrium: 1
Kalium: 38
Tembaga:0.
10
Seng :0.6 Tabel 1.1
Roti tawar putih 11.1 66.6 12.3 2.98 0.602 0.176 Komposisi
produk
1 slice 28 g unggas
berdasarkan
Pasta/spaghetti 66.1 139 22.6 7.4 2.1 - Thiamin :0. Calsium: USDA
35 109
100 gram Riboflavin Fosfor : 5.3
: Besi: 4.7
Niasin: Natrium: 0
Retinol : 42 Kalium: 0
Tembaga:0.
Seng :0
Mie kering 10.6 339 6.3 10 1.7 0.4 Thiamin :0 Calsium:
Riboflavin 31
100 gram :0.08 Fosfor :
Niasin:2.2 143
Besi:3.9
Natrium:
760
makronutrien adalah zat yang diperlukan oleh tubuh dalam jumlah yang besar untuk memberikan
tenaga secara langsung bagi tubuh. Yang termasuk makronutrien adalah kalori, preotein, lemak,
dan karbohidrat.

Water (g) Calories Karbohidrat Protein (g) Total fat (g) Saturated(g Mono Polyunsaturated(g Cholesterol (
(Kcal) ( g) ) unsat )
urate
d(g)

Ayam broilers or 65.99 215 0 18.6 15.06 4.31 6.24 3.23 75

fryers,meat and
skin, raw (100 g)

Bebek ( 100 g ) 48.5 404 0 11.4 39.34 13.22 18.69 5.08 76

Chicken giblets 69.8 168 2.13 17.9 9.21 2.63 2.75 2.1 240 mg
( ati ampela,
jantun g, leher)
stewing

100 g

Telur ayam 38.1 71.9 0.483 6.24 5.01 1.61 1.83 0.915 207

1 egg (50.3 g)

Telur ayam 75.8 143 0.96 12.4 8.65 3.2 3.63 1.82 411

100 g
 Telur bebek 49.6 130 1.02 8.97 9.64 2.58 4.57 0.856 619

1 egg (70 g)

Telur bebek 70.83 185 1.45 12.81 13.77 3.681 6.525 1.223 884

100 g

Telur puyuh 6.69 g 14.2 0.037 1.18 0.998 0.32 0.389 0.119

1 egg (9 g)

Telur puyuh 74.4 158 0.41 13 11.1 3.56 4.32 1.32 844

100 g

Mikronutrien adalah zat yang penting dalam kesehatan tubuh, namun tubuh hanya memerlukan
dalam jumlah yang sedikit. Yang termasuk dalam mikronutrien yaitu vitamin dan mineral.
https://www.medicalnewstoday.com/articles/319229#benefits-of-eating-organ-meats (or gan meat)
 Dietary Sugar Vitamin B Tryptop Makromineral Mikromineral
fiber han

Chicken 0 0 Thiamin : 0.06 0.207 Fosfor : 147 Potassium :

broilers or Riboflavin : 0.12 189
fryers,meat Niacin : 6.801
and skin,raw Pantothenic acid : 0.91 Ca : 11
(100 g)
B6 : 0.35
Mg : 20 Zinc : 1.31
Folat : 6

B12 : 0.31
Na : 70
Copper :
Fe : 0.9
0.048

Manganese :
0.019
Selenium :
14.4
Tabel 1.2 Produk daging sapi

Bebek (100 g) 0 0 B1/Thiamin : 0.197 0.144 Fosfor : 139 Potassium :

209

Ca : 11
B2/Riboflavin : 0.21
Zinc : 1.36
Mg : 15

B3/Niacin : 3.934
Copper :
Na : 63
0.236
B5/Panthotenic acid :0.951 Fe : 2.4

Manganese :
 Dietary Sugar Vitamin B Tryptop Makromineral Mikromineral
fiber han

Daging sapi 0 0 Thiamin : 0.072 0.168 Fosfor : 324 Potassium :

100 g Riboflavin : 0.118 277
Niacin
Water :(g)
2.546Calories Karbohidrat Protein (g) Total fat (g) Saturated(g Mono Polyunsaturated(g Cholesterol (
Pantothenic acid : 0.279
(Kcal) ( g) Ca : 485 ) unsat )
urate
B6 : 0.29 d(g)
Mg : 17 Zinc : 3.58
Folat : 5
Daging sapi 100 g 59.39 276 0 14.97 23.52 11.78 8.44 0.76 209
B12 : 2.56
Na : 57
Jeroan sapi/meats 70.81 135 3.89 20.36 3.63 Copper : 1.233 0.479 0.465 275
and by Fe : 5.67
product,liver 0.056
100 g Manganese :
0.012
Selenium :
20.7

Sumber :
Daging ayam
https://fdc.nal.usda.gov/fdc-
app.html#/food-details/171447/
Jeroan 0 0 Thiamin : 0.189 Fosfor : 387 Potassium : nutrients
sapi/meat by Riboflavin : 2.755 313
Niacin : 13.175 Daging bebek
products,liver
Pantothenic acid : 7.173 Ca : 5 https://fdc.nal.usda.gov/fdc-
app.html#/food-details/172408/
B6 : 1.083 nutrients
Mg : 18 Zinc : 4
Folat : 290 Jerohan ayam
https://fdc.nal.usda.gov/fdc-
B12 : 59.3 app.html#/food-details/173641/
Na : 69 nutrients
Copper :
Fe : 4.9
9.755

Manganese :
Hati ayam
https://fdc.nal.usda.gov/fdc-app.html#/food-details/171060/nutrients

Telur ayam
1 butir
https://fdc.nal.usda.gov/fdc-app.html#/food-details/748967/nutrients

100 g

https://fdc.nal.usda.gov/fdc-app.html#/food-details/748967/nutrients

Telur bebek
1 butir :
https://fdc.nal.usda.gov/fdc-app.html#/food-details/172189/nutrients

100 g
https://fdc.nal.usda.gov/fdc-app.html#/food-details/172189/nutrients

Telur puyuh
1 butir :
https://fdc.nal.usda.gov/fdc-app.html#/food-details/172191/nutrients

100 g :
https://fdc.nal.usda.gov/fdc-app.html#/food-details/172191/nutrients

Daging sapi :
https://fdc.nal.usda.gov/fdc-app.html#/food-details/168630/nutrients

Jeroan Sapi :
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/nutrients
Tabel 1.3 Produk Seafood
Water (g) Calories Karbohidrat Protein (g) Lemak (g) Saturated(g Monounsatur Polyunsaturated(g) C
(Kcal) ( g) ) ated(g) s
(PUFA) (
(SFA) (MUFA)

Banden 70.85 148 0 20.53 6.73 1.84 5

1.66 2.58
100 g

Belut 68.26 184 0 18.44 11.66 2.358 7.19 0.947 1

100 g

Kakap 76.87 100 0 20.51 1.34 0.285 0.251 0.459 3

merah/putih

100 g

Udan putih 78.45 85 0 20.1 0.51 0.101 0.086 0.152 1

100 g

Cumi-cumi 78.55 92 3.08 15.58 1.38 0.358 0.107 0.524 2

100 g

Teniri 65.73 189 0 19.08 11.91 2.924 4.523 2.885 6

100 g

Teri/anchovy 73.37 131 0 20.35 4.84 1.282 1.182 1.637 6

100 g

Lele 79.06 119 0 15.23 5.94 1.31 2.573 1.119 5

Tilapia 78.08 96 0 20.08 1.7 0.585 0.498 0.363 5

Dietary Sugar Vitamin B Asam Makromineral Mikromineral

fiber amino
essensial

Banden 0 Thiamin : 0.013 Triptofa P Fosfor :

Riboflavin : 0.054 n : 0.23 162
100 g Niacin : 6.44 Treonin K : 292 mg
Pantothenic acid : 0.75 : 0.9
Histidin Ca : 51 Zn: 0.82 mg
B6 : 0.423 : 0.604
Fenilala Cu : 0.034 mg
Folat : 16 nin: Mg : 30
0.802 Mn: 0.02 mg
B12 : 3.4
Se : 12.6 ug
Na : 72

Fe : 0.32

Belut (g/100 0 0 Thiamin : 0.15 Triptofa P Fosfor : K : 272 mg

gram) Riboflavin : 0.04 n : 0.207 216 Zn: 1.62 mg
Niacin : 3.5 Treonin Ca : 20
Pantothenic acid : 0.24 : 0.809 Mg : 20 Cu : 0.023 mg
Histidin Na : 51
B6 : 0.067 : 0.543 Fe : 0.5 Mn: 0.035 mg
Fenilala
Folat : 15 nin: 0.72 Se : 6.5 ug

B12 : 3

Kakap 0 0 Thiamin : 0.046 Triptofa P Fosfor : K : 417 mg

merah/putih Riboflavin : 0.003 n : 0.23 198
Niacin : 0.284 Treonin Ca : 32 Zn: 0.36 mg
100 gram Pantothenic acid : 0.75 : 0.899 Mg : 32
Histidin Na : 64 Cu : 0.028 mg
B6 : 0.4 : 0.604 Fe : 0.18
Fenilala Mn: 0.013 mg
Folat : 5 nin:
Se : 38.2 ug
0.801
B12 : 3

Udan putih 38.1 71.9 P Fosfor : K : 246 mg

214
100 gram Ca : 64 Zn: 1.53 mg
Mg : 35
Na : 119 Cu :1.891 mg
Fe : 0.52
Mn: 0.033 mg

Cumi-cumi 0 0 Thiamin : 0.02 P Fosfor : K : 264 mg

Riboflavin : 0.412 221
 Niacin : 2.175 Ca : 32 Zn: 1.34 mg
B6 : 0.056 Mg : 33
Na : 44 Cu : 0.391 mg
Folat : 5 Fe : 0.68
Se : 44.8 ug
B12 : 1.3

Mackerel/ 0 0 Thiamin : 0.155 P Fosfor : K : 344 mg

teniri Riboflavin : 0.348 187
Niacin : 8.829 Ca : 16 Zn: 0.64 mg
100 g B6 : 0.376 Mg : 60
Na : 89 Cu : 0.08 mg
Folat : 1 Fe : 1.48
Se : 41.6 ug
B12 : 7.29

Teri/anchovy 0 0 Thiamin : 0.055 Triptofa P Fosfor : K : 383 mg

Riboflavin : 0.256 n : 0.228 174
100 g Niacin : 14.024 Treonin Ca : 147 Zn: 1.72 mg
B6 : 0.143 : 0.892 Mg : 41
Histidin Na : 104 Cu : 0.211 mg
Folat : 9 : 0.599 Fe : 3.25
Fenilala Mn : 0.07
B12 : 0.62 nin:
Se : 36.5 ug
0.794

Lele/catfish 0 0 Thiamin : 0.02 Triptofa P Fosfor : K : 302 mg

Riboflavin : 0.083 n : 0.182 204
Niacin : 2.105 Treonin Ca : 8 Zn: 0.48 mg
Pantothenic acid : 0.67 : 0.688 Mg : 19
B6 : 0.154 Histidin Na : 98 Cu : 0.032 mg
: 0.334 Fe : 0.23
Fenilala
 Folat : 10 nin: Mn : 0.015
0.607
B12 : 2.88 Se : 8.2 ug

Tilapia (ada 0 0 Thiamin : 0.041 Triptofa P Fosfor : K : 302 mg

mujair dan Riboflavin : 0.063 n : 0.21 170
nila) Niacin : 3.903 Treonin Ca : 10 Zn: 0.33 mg
Pantothenic acid : 0.487 : 0.95 Mg : 27
B6 : 0.162 Histidin Na : 52 Cu : 0.075 mg
: 0.47 Fe : 0.56
Folat : 24 Fenilala Mn : 0.037
nin: 0.81
B12 : 1.58 Se : 41.8 ug
 Sumber :
Banden :
Tabel komposisi bahan pangan, analisis kandunan izi pada ikan bbanden u/ kandunan asam lemaknya
Belut :
Tabel komposisi bahan pangan , Kandungan asam lemak,kolesterol, dan deskripsi jarinan dain belut sear dan rebus,asam
amino lihat di belut sawah sear pd jurnal penaruh penorenan belut sawah
Banden/milkfish :
https://fdc.nal.usda.gov/fdc-app.html#/food-details/173675/nutrients
eel :
https://fdc.nal.usda.gov/fdc-app.html#/food-details/174193/nutrients
Snapper :
https://fdc.nal.usda.gov/fdc-app.html#/food-details/173698/nutrients
Anchovy :
https://fdc.nal.usda.gov/fdc-app.html#/food-details/174182/nutrients

Udang :
https://fdc.nal.usda.gov/fdc-app.html#/food-details/175179/nutrients
Cumi :
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1099087/nutrients

Mackerel/teniri
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098886/nutrients
Catfish :
https://fdc.nal.usda.gov/fdc-app.html#/food-details/175165/nutrients
Tilapia :
https://fdc.nal.usda.gov/fdc-app.html#/food-details/175176/nutrients

Produk nabati
Water (g) Calories Karbohidrat Protein (g) Lemak (g) Saturated(g Monounsatur Polyunsaturated(g) C
(Kcal) ( g) ) ated(g) s
(PUFA) (
(SFA) (MUFA)

Tempe 59.65 192 7.64 20.29 10.8 4.3 0

2.539 3.205
100 g

Tahu, 84.55 76 1.87 8.08 4.78 0.691 1.056 2.699 0

raw,regular,
prepared with
calcium sulfate

100 g

Dietary Sugar Vitamin B Asam Makromineral Mikromineral

fiber amino
essensial
Tempe Thiamin : 0.078 Triptofa P Fosfor :
Riboflavin : 0.358 n : 0.194 266
100 g Niacin : 2.64 Treonin K : 412 mg
Pantothenic acid : 0.278 : 0.796
Histidin Ca : 111 Zn: 1.14 mg
B6 : 0.215 : 0.466
Fenilala Cu : 0.56 mg
Folat : 24 nin: Mg : 81
0.893 Mn: 1.3 mg
B12 : 0.08
Se : 0 ug
Na : 9

Fe : 2.7

Tahu, 0.3 0.62 Thiamin : 0.081 Triptofa P Fosfor : 97 K : 121 mg

raw,regular, Riboflavin : 0.052 n : 0.12 Ca : 350
prepared with Niacin : 0.195 Treonin Mg : 30 Zn: 0.8 mg
calcium Pantothenic acid : 0.068 : 0.402 Na : 7
sulfate Histidin Fe : 5.36 Cu : 0.193 mg
B6 : 0.047 : 0.221
100 g Fenilala Mn: 0.605 mg
Folat : 15 nin:
Se : 8.9 ug
0.428
B12 : 0
 Tempe :
https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
Tofu :
https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
Pembuatan tahu :
file:///Users/nisa/Downloads/Chapter%20II(11).pdf

Produk Sayuran dan buah-buahan

Water (g) Calories Karbohidrat Protein (g) Lemak (g) Saturated(g Monounsatur Polyunsaturated(g) C
(Kcal) ( g) ) ated(g) s
(PUFA) (
(SFA) (MUFA)
Selada/lettuce 95.31 14 2.92 1.13 0.14 0.019 0.006 0.078 0

Sawi/mustard 90.7 27 4.67 2.86 0.42 0.01 0.092 0.038 0

greens

100 gram

Kemangi/basil 92.06 23 2.65 3.15 0.64 0.041 0.088 0.389 0

100 gram

Kangkung/water 92.47 19 3.13 2.6 0.2 0

convolvulus

100 gram

Kubis/kol/cabbage 92.18 25 5.8 1.28 0.1 0.034 0.017 0.017 0

100 gram

Bayam/spinach 91.4 23 3.63 2.86 0.39 0.063 0.01 0.165 0

100 gram

Daun bawang 83 61 14.15 1.5 0.3 0.04 0.004 0.166 0

100 gram

Seledri 95.43 14 2.97 0.69 0.17 0.042 0.032 0.079 0

100 gram

Kembang 92.07 25 4.97 1.92 0.28 0.13 0.034 0.031 0

kol/cauliflower

100 gram

Brokoli 89.3 34 6.64 2.82 0.37 0.114 0.031 0.112 0

100 gram

Terong 92.3 25 5.88 0.98 0.18 0.034 0.016 0.076 0

Mentimun 95.23 15 3.63 0.65 0.11 0.037 0.005 0.032 0

100 gram

Wortel 88.29 41 9.58 0.93 0.24 0.032 0.012 0.102 0

100 gram

Taoge/bean 90.4 30 5.94 3.04 0.18 0.046 0.022 0.058 0

sprouts

100 gram

Kacang 87.85 47 8.35 2.8 0.4 0.105 0.036 0.169 0

panjang/yardlong
bean
100 gram

Buncis/ green 90.32 31 6.97 1.83 0.22 0.05 0.01 0.113 0

beans

100 gram

Dietary Sugar Vitamin B Asam Makromineral Mikromineral

fiber amino
essensial

Selada/lettuce 1.2 1.38 Thiamin : 0.056 Triptofan : P Fosfor : 24

Riboflavin : 0.053 Treonin : Ca : 27 K : 168 mg
Niacin : 0.249 Histidin : Mg : 10
Pantothenic acid : Fenilalanin: Na : 19 Zn: 0.16 mg
Fe : 0.64
B6 : 0.066 Cu : 0.027 mg

Folat : 34 Mn:

B12 : 0 Se : 0.4 ug
Sawi/mustard 3.2 1.32 Thiamin : 0.08 Triptofan : P Fosfor : 58 K : 384 mg
greens Riboflavin : 0.11 Treonin : Ca : 115
100 gram Niacin : 0.8 Histidin : Mg : 32 Zn: 0.25 mg
Pantothenic acid : 0.21 Fenilalanin: Na : 20
Fe : 1.64 Cu : 0.165 mg
B6 : 0.18
Mn:
Folat : 12
Se : 0.9 ug
B12 : 0

Kemangi/basil 1.6 0.3 Thiamin : 0.034 Triptofan : P Fosfor : 56 K : 295 mg

100 gram Riboflavin : 0.076 Treonin : Ca : 177
Niacin : 0.902 Histidin : Mg : 64 Zn: 0.81 mg
Pantothenic acid : Fenilalanin: Na : 4
Fe : 3.17 Cu : 0.385 mg
B6 : 0.155
Mn:
Folat : 68
Se : 0.3 ug
B12 : 0

Kangkung/water 2.1 3.13 Thiamin : 0.03 Triptofan : P Fosfor : 39 K : 312 mg

convolvulus Riboflavin : 0.1 Treonin : Ca : 77
100 gram Niacin : 0.9 0.14 Mg : 71 Zn: 0.18 mg
Pantothenic acid : 0.141 Histidin : Na : 113
0.047 Fe : 1.67 Cu : 0.023 mg
B6 : 0.096 Fenilalanin:
0.127 Mn: 0.16
Folat : 57
Se : 0.9 ug
B12 : 0

Kubis/kol/cabbage 2.5 3.2 Thiamin : 0.061 Triptofan : P Fosfor : 26 K : 170 mg

100 gram Riboflavin : 0.04 0.011 Ca : 40
Niacin : 0.234 Treonin : Mg : 12
Pantothenic acid : 0.212 0.035 Na : 18 Zn: 0.18 mg
Histidin : Fe : 0.47
B6 : 0.124 0.022 Cu : 0.019 mg
Fenilalanin:
Folat : 43 0.032 Mn: 0.16

B12 : 0 Se : 0.3 ug

Bayam/spinach 2.2 0.42 Thiamin : 0.078 Triptofan : P Fosfor : 49 K : 558 mg

100 gram Riboflavin : 0.189 0.039 Ca : 99
Niacin : 0.724 Treonin : Mg : 79 Zn: 0.53 mg
Pantothenic acid : 0.065 0.122 Na : 79
Histidin : Fe : 2.71 Cu : 0.13 mg
B6 : 0.195 0.064
Fenilalanin: Mn: 0.897
Folat : 194 0.129
Se : 1 ug
B12 : 0

Daun 1.8 3.9 Thiamin : 0.06 Triptofan : P Fosfor :35 K : 180 mg

bawang/Leek Riboflavin : 0.03 0.039 Ca : 59
100 gram Niacin : 0.4 Treonin : Mg : 28 Zn: 0.12 mg
Pantothenic acid : 0.122 Na : 20
Histidin : Fe : 2.1 Cu : 0.12 mg
B6 : 0.233 0.064
Fenilalanin: Mn:
Folat : 64 0.129
Se : 1 ug
B12 : 0

Seledri 1.6 1.34 Thiamin : 0.021 P Fosfor : 24 K : 260 mg

100 gram Riboflavin : 0.057 Ca : 40
 Niacin : 0.32 Mg : 11 Zn: 0.13 mg
Pantothenic acid : Na : 80
Fe : 0.2 Cu : 0.035 mg
B6 : 0.074
Mn:
Folat : 36
Se : 0.4 ug
B12 : 0

Kembang 2 1.91 Thiamin : 0.05 Triptofan : P Fosfor : 44 K : 299 mg

kol/cauliflower Riboflavin : 0.06 0.02 Ca : 22
100 gram Niacin : 0.507 Treonin : Mg : 15 Zn: 0.27 mg
Pantothenic acid : 0.667 0.076 Na : 30
Histidin : Fe : 0.42 Cu : 0.039 mg
B6 : 0.184 0.056
Fenilalanin: Mn: 0.155
Folat : 57 0.065
Se : 0.6 ug
B12 : 0

Brokoli 2.6 1.7 Thiamin : 0.071 Triptofan : P Fosfor : 66 K : 316 mg

100 gram Riboflavin : 0.117 Treonin : Ca : 47
Niacin : 0.639 Histidin : Mg : 21 Zn: 0.41 mg
Pantothenic acid : Fenilalanin: Na : 33
Fe : 0.73 Cu : 0.049 mg
B6 : 0.175
Mn:
Folat : 63
Se : 2.5 ug
B12 : 0
Terong 3 3.53 Thiamin : 0.039 P Fosfor : 24 K : 229 mg
100 gram Riboflavin : 0.037 Triptofan : Ca : 9
Niacin : 0.649 0.009 Mg : 14 Zn: 0.16 mg
Pantothenic acid : 0.281 Treonin : Na : 2
0.037 Fe : 0.23
 B6 : 0.084 Histidin : Cu : 0.081 mg
0.023
Folat : 22 Fenilalanin: Mn: 0.232
0.043
B12 : 0 Se : 0.3 ug
Mentimun 0.5 1.67 Thiamin : 0.027 Triptofan : P Fosfor : 24 K : 147 mg
100 gram Riboflavin : 0.033 Treonin : Ca : 16
Niacin : 0.098 Histidin : Mg : 13 Zn: 0.2 mg
Pantothenic acid : Fenilalanin: Na : 2
Fe : 0.28 Cu : 0.041 mg
B6 : 0.04
Mn:
Folat : 7
Se : 0.3 ug
B12 : 0
Wortel 2.8 4.74 Thiamin : 0.066 P Fosfor : 35 K : 320 mg
100 gram Riboflavin : 0.058 Ca : 33
Niacin : 0.983 Mg : 12 Zn: 0.24 mg
Pantothenic acid : Na : 69
Fe : 0.3 Cu : 0.045 mg
B6 : 0.138
Mn:
Folat : 19
Se : 0.1 ug
B12 : 0
Taoge/bean 1.8 4.13 Thiamin : 0.084 P Fosfor : 54 K : 149 mg
sprouts Riboflavin : 0.124 Ca : 13
100 gram Niacin : 0.749 Mg : 21 Zn: 0.41 mg
Pantothenic acid : Na : 6
Fe : 0.91 Cu : 0.164 mg
B6 : 0.088
Mn:
Folat : 61
Se : 0.6 ug
B12 : 0
 Kacang Thiamin : 0.107 Triptofan : P Fosfor : 59 K : 240 mg
panjang/yardlong Riboflavin : 0.11 0.032 Ca : 50
bean Niacin : 0.41 Treonin : Mg : 44 Zn: 0.37 mg
100 gram Pantothenic acid : 0.055 0.104 Na : 4
Histidin : Fe : 0.47 Cu : 0.048 mg
B6 : 0.024 0.09
Fenilalanin: Mn: 0.205
Folat : 62 0.154
Se : 1.5 ug
B12 : 0
Buncis/ green 2.7 3.26 Thiamin : 0.082 Triptofan : P Fosfor : 38 K : 211 mg
beans Riboflavin : 0.104 0.032 Ca : 37
100 gram Niacin : 0.734 Treonin : Mg : 25 Zn: 0.24 mg
Pantothenic acid : 0.104 Na : 6
Histidin : Fe : 1.03 Cu : 0.069 mg
B6 : 0.141 0.09
Fenilalanin: Mn: 0.205
Folat : 33 0.154
Se : 0.6 ug
B12 : 0

Sumber :

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103358/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103348/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169301/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103357/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103346/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103170/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103352/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103193/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103336/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103337/nutrients

Kelompok buah-buahan
Water (g) Calories Karbohidrat Protein (g) Total fat (g) Saturated(g Mono Polyunsaturated(g Cholesterol (
(Kcal) ( g) ) unsat )
urate
d(g)

Pisang 94.4 112 28.8 1.37 0.416 0.141 0.04 0.092 0

1 fruit 126 g

Jambu 44.4 37.4 7.88 1.4 0.522 0.15 0.048 0.221 0

1 fruit 55 g

Jeruk 134 72.4 18.1 1.45 0.185 0.023 0.035 0.039 0

1 fruit 154 g

Apel 141 85.8 22.8 0.429 0.281 0.046 0.012 0.084 0

1 small 165 g

Pear 151 103 27.4 0.648 0.252 0.04 0.151 0.169 0

1 fruit 180 g

Mangga 175 126 31.5 1.72 0.798 0.193 0.294 0.149 0

1 fruit 210 g

Semangka 262 85.8 21.6 1.74 0.429 0.046 0.106 0.143 0

1 wedge approx
1/16 286 g

Melon 112 45 11.4 0.675 0.175 0.048 0.004 0.074 0

1 medium
wedge/slice

Pepaya 128 62.4 15.7 0.681 0.377 0.117 0.104 0.084 0

1 pieces 145 g

Anggur 121 104 27.2 1.08 0.24 0.081 0.011 0.072 0

1 cup 150 g

Alpukat 73.23 160 8.53 2 14.66 2.126 9.799 1.816 0

1 fruit 150 g

Belimbing 82.2 27.9 6.06 0.936 0.297 0.017 0.027 0.166 0

1 fruit 90 g

Dietary Sugar Vitamin B Asam Makromineral Mikromineral

amino
 fiber essensial

Pisang 3.28 15.4 Thiamin : 0.039 Triptofan : P Fosfor : 27.7

Riboflavin : 0.092 Treonin : Ca : 6.3 K : 451 mg
Niacin : 0.838 Histidin : Mg : 34
Pantothenic acid : Fenilalanin: Na : 1.26 Zn: 0.189 mg
Fe : 0.328
B6 : 0.462 Cu : 0.098 mg

Folat : 25.2 Mn:

B12 : 0 Se : 1.26 ug

Guava 2.97 4.91 Thiamin : 0.037 Triptofan : P Fosfor : 22 K : 229 mg

Riboflavin : 0.022 Treonin : Ca : 9.9
Niacin : 0.596 Histidin : Mg : 12.1 Zn: 0.127 mg
Pantothenic acid : Fenilalanin: Na : 1.1
Fe : 0.143 Cu : 0.127 mg
B6 : 0.061
Mn:
Folat : 27
Se : 0.33 ug
B12 : 0
Jeruk 3.7 14.4 Thiamin : 0.134 Triptofan : P Fosfor : 21.6 K : 279 mg
Riboflavin : 0.062 Treonin : Ca : 61.6
Niacin : 0.434 Histidin : Mg : 15.4 Zn: 0.108 mg
Pantothenic acid : Fenilalanin Na : 0
Fe : 0.154 Cu : 0.069 mg
B6 : 0.092
Mn:
Folat : 46.2
Se : 0.77 ug
B12 : 0

Apel 3.96 17.1 Thiamin : 0.028 Triptofan : P Fosfor : 18.2 K : 177 mg

Riboflavin : 0.043 Treonin : Ca : 9.9
Niacin : 0.15 Histidin : Mg : 8.25 Zn: 0.066 mg
Pantothenic acid : Fenilalanin Na : 1.65
Fe : 0.198 Cu : 0.045 mg
B6 : 0.068
Mn:
Folat : 4.95
Se : 0 ug
B12 : 0

Pear 5.58 17.6 Thiamin : 0.022 Triptofan : P Fosfor : 21.6 K : 209 mg

Riboflavin : 0.047 Treonin : Ca : 16.2
Niacin : 0.29 Histidin : Mg : 12.6 Zn: 0.18 mg
Pantothenic acid : Fenilalanin Na : 1.8
Fe : 0.324 Cu : 0.148 mg
B6 : 0.052
Mn:
Folat : 12.6
Se : 0.18 ug
B12 : 0
Mangga 3.36 28.7 Thiamin : 0.059 Triptofan : P Fosfor : 29.4 K : 353 mg
Riboflavin : 0.08 Treonin : Ca : 23.1
Niacin : 1.4 Histidin : Mg : 21 Zn: 0.189 mg
Pantothenic acid : Fenilalanin Na : 2.1
Fe : 0.336 Cu : 0.233 mg
B6 : 0.25
Mn:
Folat : 90.3
Se : 1.26 ug
B12 : 0

Semangka 0.4 6.2 Thiamin : 0.033 Triptofan : P Fosfor : 11 K : 112 mg

Riboflavin : 0.021 0.007 Ca : 6.3
Niacin : 0.178 Treonin : Mg : 10 Zn: 0.1 mg
Pantothenic acid : 0.221 0.027 Na : 1
Histidin : Fe : 0.24 Cu : 0.042 mg
B6 : 0.045 0.006
Fenilalanin Mn: 0.038
Folat : 3 :0.015
Se : 0.4 ug
B12 : 0

Melon 1 10.2 Thiamin : 0.048 Triptofan : P Fosfor : 13.8 K : 285 mg

Riboflavin : 0.015 Treonin : Ca : 7.5
Niacin : 0.522 Histidin : Mg : 12.5 Zn: 0.112 mg
Pantothenic acid : Fenilalanin Na : 22.5
Fe : 0.213 Cu : 0.03 mg
B6 : 0.11
Mn:
Folat : 23.8
Se : 0.875 ug
 B12 : 0

Pepaya 2.46 11.3 Thiamin : 0.033 Triptofan : P Fosfor : 14.5 K : 264 mg

Riboflavin : 0.039 Treonin : Ca : 29
Niacin : 0.518 Histidin : Mg : 30.4 Zn: 0.116 mg
Pantothenic acid : 0.277 Fenilalanin Na : 11.6
Fe : 0.362 Cu : 0.065 mg
B6 : 0.055
Mn: 0.058
Folat : 53.6
Se : 0.87 ug
B12 : 0

Grape 1.35 23.2 Thiamin : 0.039 Triptofan : P Fosfor : 30 K : 286 mg

Riboflavin : 0.092 Treonin : Ca : 15
Niacin : 0.838 Histidin : Mg : 10.5 Zn: 0.105 mg
Pantothenic acid : Fenilalanin Na : 3
Fe : 0.54 Cu : 0.191 mg
B6 : 0.462
Mn:
Folat : 25.2
Se : 0.15 ug
B12 : 0
 Avocado 6.7 0.66 Thiamin : 0.067 Triptofan : P Fosfor : 52 K : 485 mg
Riboflavin : 0.13 Treonin : Ca : 12
Niacin : 1.738 Histidin : Mg : 29 Zn: 0.64 mg
Pantothenic acid : Fenilalanin Na : 7
Fe : 0.55 Cu : 0.19 mg
B6 : 0.257
Mn:
Folat : 81
Se : 0.4 ug
B12 : 0

Belimbing 2.52 3.58 Thiamin : 0.013 Triptofan : P Fosfor : 10.8 K : 120 mg

Riboflavin : 0.014 Treonin : Ca : 2.7
Niacin : 0.33 Histidin : Mg : 9 Zn: 0.108 mg
Pantothenic acid : Fenilalanin Na : 1.8
Fe : 0.072 Cu : 0.123 mg
B6 : 0.015
Mn:
Folat : 10.8
Se : 0.54 ug
B12 : 0

Sumber :
Belimbing
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102656/nutrients
Alpukat
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102652/nutrients
Anggur
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102665/nutrients
Pepaya
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/nutrients
Semangka
https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients
Melon
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102669/nutrients
Mangga
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102670/nutrients
Pear
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102682/nutrients
Apel
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102644/nutrients
Jeruk
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102597/nutrients
Jambu
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102666/nutrients
Pisang
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102653/nutrients

Tabel Makanan/Minuman Processed dan Ultra Processed

Energi Karbohidra Protein Lemak Gula Natrium Vitamin

t
Mie instan 380 54 8 14 8 1070 A : 25%
1 sajian per B1 : 35%
kemasan : 85 B6 : 25%
g B12 : 45%
Niasin :
30%
Asam
folat :
30%
Asam
pantotenat
 : 15%
Zat besi
25%
Frozen food
Nugget 270 19 12 16 590
100 g Omega 3 :
47 g
Bakso
Sosis
Canned food
Sarden
Kornet
Snack dan confetionary
Wafer
Biskuit
Coklat
Permen
Cookies
Cracker
Keripik
Sugar sweetened beverage
Soft drink
Fruit drink
Isotonic/
sport drink
Tea and
coffee
Milk

Nugget :
https://www.klikindomaret.com/product/chicken-nugget-alphabet-1
Sosis :
https://www.klikindomaret.com/product/delicious-sosis-sapi-goreng