TUGAS ILMU GIZI DASAR

(MENGHITUNG NILAI GIZI RESEP)

Nama: Ni Putu Citra Ratna Dewi

Nim: 2113411008
D3 Gizi Reguler 1 Tingkat 1

1. Mencari 3 resep (kue, itung nilai gizi:

a. Resep kue Pisang Rai
200 gr tepung terigu
50 gr tepung tapioca
Garam secukupnya
10 buah pisang raja (200 gr)
100 gr kelapa parut
N bahan Energi (kal) Protein (g) Lemak (g) KH (g)
O
1 tepung terigu (200 gr) 666 18 2 154,4
2 tepung tapioca (50 gr) 181,5 0,55 0,25 44,1
3 Garam secukupnya 0 0 0 0
4 buah pisang raja (200 gr) 240 2,4 0,4 63,6

5 kelapa parut (100 gr) 180 4,0 15,0 10,0

TOTAL 1.267,2 24,5 17,65 272,1

Perhitungan kandungan gizi (pembahasan):

 200 gr tepung terigu
E = 200/100 × 333 = 666 kal
P = 200/100 × 9,0 = 18 g
L = 200/100 × 1,0 = 2 g
KH= 200/100 × 77,2 = 154,4 g

 50 gr tepung tapioka
 E = 50/100 × 363 = 181,5 kal
P = 50/100 ×1,1 = 0,55 g
L = 50/100 × 0,5 = 0,25 g
KH = 50/100 × 88,2 = 44

 10 buah pisang raja (200 gr)

E = 200/100 × 120 = 240 kal
P = 200/100 × 1,2 = 2,4 g
L = 200/100 × 0,2 = 0,4 g
KH = 200/100 × 31,8 = 63,6 g

 100 gr kelapa (diparut sebagai taburan)

E = 100/100 × 180 = 180 kal
P = 100/100 × 4,0 = 4,0 g
L = 100/100 × 15,0 = 15,0 g
KH = 100/100 × 10,0 = 10,0 g

b. Resep Sayur Tumis Buncis

250 gr buncis
50 gr bawang putih
30 gr bawang merah
5 buah cabe merah (15 gr)
8 gr garam
5 gr lada
13 gr gula
3 sdt minyak (15 gr)
Vitamin dan Energi

No BAHAN Vit Vit Vit Vit c Eergi

MAKANAN B1(Mg) B2(Mg) B3(Mg) (Mg) (kal)
1 Buncis 250 gr 0,125 1 7 27,5 85
 2 Bawang putih 50 0,11 0,035 0,15 7,5 56
gr
3 Bawang merah 30 0,009 0,012 0,06 0,6 10,8
gr

4 Cabe merah 15 gr 0,0075 0,0135 0,45 2,7 5,4

5 Garam 8 gr 0 0 0 0 0
6 Lada 5 gr 0,01 0,005 0,125 - 18,25
7 Gula 13 gr 0 0 0 0 51,22
8 Minyak 15 gr 0 0 0 0 114,92
TOTAL 0,2615 1,0655 7,785 38,3 341,61

Mineral

NO BAHAN Kalsium Fosfor besi natrium Kalium Tembaga Seng

MAKANAN (mg) (Mg) (Mg) (Mg) (Mg) (Mg) (Mg)
1 Buncis 250 gr 252,5 105 1,75 20 265 0,175 0,75

2 Bawang putih 21 67 0,5 23 333 0,045 0,2

50 gr
3 Bawang merah 10,8 12 0,24 2,1 53,7 0,018 0,06
30 gr

4 Cabe merah 15 4,35 3,6 0,075 3,45 40,86 0,018 0,03

gr
5 Garam 8 gr 4,8 0 0,06 7,7516 1,6 0 0,02

6 Lada 5 gr 23 20 0,82 0,2 4,985 0,0445 0,055

7 Gula 13 gr 0,65 0,13 0,013 0,13 0,6175 0 0

8 Minyak 15 gr 0 0 0 0 0 0 0
TOTAL 317,1 207,73 3,458 56,6316 699,7625 0,3005 1,095

Perhitungan kandungan gizi (pembahasan):

 250 gr buncis
Vitamin:
Vitamin B1 (tiamin) = 250/100 × 0,05 = 0,125 mg
 Vitamin B2 (riboflavin) = 250/100 × 0,40 = 1 mg
Vitamin B3 (niasin) = 250/100 × 2,8 = 7 mg
Vitamin C = 250/100 × 11 = 27,5 mg

Energi = 250/100 × 34 = 85 kal

Mineral:
Kalsium = 250/100 × 101 = 252,5 mg
Fosfor = 250/100 × 42 = 105 mg
Besi = 250/100 × 0,7 = 1,75 mg
Natrium = 250/100 × 8 = 20 mg
Kalium = 250/100 × 250,0 = 625 mg
Tembaga = 250/100 × 0,07 = 0,175 mg
Seng = 250/100 × 0,3 = 0,75 mg

 50 gr Bawang putih
Vitamin:
Vitamin B1(tiomin) = 50/100 × 0,22 = 0,11 mg
Vitamin B2 (riboflavin)= 50/100 × 0,07 = 0,035 mg
Vitamin B3 (niasin) = 50/100 × 0,3 = 0,15 mg
Vitamin C = 50/100 × 15 = 7,5 mg

Energi = 50/100 × 112 = 56 kal

Mineral:
Kalsium = 50/100 × 42 = 21 mg
Fosfor = 50/100 × 134 = 67 mg
Besi = 50/100 × 1,0 = 0,5 mg
Natrium = 50/100 × 46 = 23 mg
Kalium = 50/100 × 666 = 333 mg
Tembaga = 50/100 × 0,09 = 0,045 mg
 Seng = 50/100 × 0,4 = 0,2 mg

 30 gr bawang merah
Vitamin:
Vitamin B1 = 30/100 × 0,03 = 0,009 mg
Vitamin B2 = 30/100 × 0,04 = 0,012 mg
Vitamin B3 = 30/100 × 0,2 = 0,06 mg
Vitamin C = 30/100 × 2 = 0,6 mg

Energi = 30/100 × 46 = 10,8 kal

Mineral:
Kalsium = 30/100 × 36 = 10,8 mg
Fosfor = 30/100 × 40 = 12 mg
Besi = 30/100 × 0,8 = 0,24 mg
Natrium = 30/100 × 7 = 2,1 mg
Kalium = 30/100 × 179 = 53,7 mg
Tembaga = 30/100 × 0,06 = 0,018 mg
Seng = 30/100 × 0,2 = 0,06 mg

 15 gr cabe merah
Vitamin:
Vitamin B1 (tiamin) = 15/100 × 0,05 = 0,0075 mg
Vitamin B2 (riboflavin) = 15/100 × 0,09 = 0,0135 mg
Vitamin B3 (niasin) = 15/100 × 3,0 = 0,45 mg
Vitamin C = 15/100 × 18 = 2,7 mg

Energi = 15/100 × 36 = 5,4 kal

Mineral:
 Kalsium = 15/100 × 29 = 4,35 mg
Fosfor = 15/100 × 24 = 3,6 mg
Besi = 15/100 × 0,5 = 0,075 mg
Natrium = 15/100 × 23 = 3,45 mg
Kalium = 15/100 × 272,4 = 40,86 mg
Tembaga = 15/100 × 0,12 = 0,018 mg
Seng = 15/100 × 0,2 = 0,03 mg

 8 gr garam
Vitamin:
Vitamin B1 = 8/100 × 0 = 0 mg
Vitamin B2 = 8/100 × 0 = 0 mg
Vitamin B3 = 8/100 × 0 = 0 mg
Vitamin C = 8/100 × 0 = 0 mg

Energi = 8/100 × 0 = 0 kal

Mineral:
Kalsium = 8/100 × 24 = 4,8 mg
Fosfor = 8/100 × 0 = 0 mg
Besi = 8/100 × 0,3 = 0,06 mg
Natrium = 8/100 × 38,758 = 7,7516 mg
Kalium = 8/100 × 8 = 1,6 mg
Tembaga = 8/100 × 0 = 0 mg
Seng = 8/100 × 0,1 = 0,02 mg

 5 gr lada
Vitamin:
Vitamin B1 = 5/100 × 0,20 = 0,01 mg
Vitamin B2 = 5/100 × 0,10 = 0,005 mg
Vitamin B3 = 5/100 × 2,5 = 0,125 mg
 Vitamin C = 5/100 × - = - mg

Energi = 5/100 × 365 = 18,25 kal

Mineral:
Kalsium = 5/100 × 460 = 23 mg
Fosfor = 5/100 × 200 = 10 mg
Besi = 5/100 × 16,4 = 0,82 mg
Natrium = 5/100 × 4 = 0,2 mg
Kalium = 5/100 × 99,7 = 4, 985 mg
Tembaga = 5/100 × 0,8 = 0,0445 mg
Seng = 5/100 × 1,1 = 0,055 mg

 13 gr gula
Vitamin:
Vitamin B1 = 13/100 × 0,00 = 0 mg
Vitamin B2 = 13/100 × 0,00 = 0 mg
Vitamin B3 = 13/100 × 0,0 = 0 mg
Vitamin C = 13/100 × 0 = 0 mg

Energi = 13/100 × 394 = 51,22 kal

Mineral:
Kalsium = 13/100 × 5 = 0,65 mg
Fosfor = 13/100 × 1 = 0,13 mg
Besi = 13/100 × 0,1 = 0,013 mg
Natrium = 13/100 × 1 = 0,13 mg
Kalium = 13/100 × 4,75 = 0,6175 mg
Tembaga = 13/100 × 0,00 = 0 mg
Seng = 13/100 × 0,0 = 0 mg
  Minyak
Vitamin:
Vitamin B1 = 13/100 × 0,00 = 0 mg
Vitamin B2 = 13/100 × 0,00 = 0 mg
Vitamin B3 = 13/100 × 0,0 = 0 mg
Vitamin C = 13/100 × 0 = 0 mg

Energi = 13/100 × 884 = 114,2 kal

Mineral:
Kalsium = 13/100 × 0 = 0 mg
Fosfor = 13/100 × 0 = 0 mg
Besi = 13/100 × 0,0 = 0 mg
Natrium = 13/100 × 0 = 0 mg
Kalium = 13/100 × 0,0 = 0 mg
Tembaga = 13/100 × 0,0 = 0 mg
Seng = 13/100 × 0,0 = 0 mg

c. Resep Telur Balado

6 butir telur (330 gr)
1 ikat kemangi (100 gr)
1 buah tomat (50 gr)
10 buah cabe rawit (10 gr)
3 siung bawang putih (15 gr)
5 butir bawang merah (20 gr)
8 gr garam
15 gr gula

E, L, P, KH

NO Bahan Makanan Energi (kal) Lemak (g) Protein (g) Karbohidrat(g)

 1 Telur (330 gr) 508,2 40,92 35,64 2,31
2 Kemangi (100 gr) 62 4,0 0,5 10,5
3 Tomat (50 gr) 12 0,65 0,25 2,35
4 Cabe rawit (10 gr) 12 0,47 0,24 1,99
5 Bawang putih (15 gr) 18,3 0,675 0,03 3,195
6 Bawang merah (20gr) 9,2 0,3 0,06 1,84
7 Garam (8 gr) 0 0 0 0
8 Gula (15 gr) 240 2,4 0,4 63,6

TOTAL 861,7 4,415 37,12 85,785

Vitamin

NO Bahan Makanan Vitamin B1 Vitamin B2 Vitamin B3 Vitamin C

(mg) (mg) (mg) (mg)
1 Telur (330 gr) 0,125 1 7 -
2 Kemangi (100 gr) 0,5 0,1 0,2 24
3 Tomat (50 gr) 0,03 0,035 0,2 17
4 Cabe rawit (10 gr) 0,125 1 7 27,5
5 Bawang putih (15 gr) 0,033 0,0105 0,045 2,25
6 Bawang merah (20gr) 0,006 0,008 0,04 0,4
7 Garam (8 gr) 0 0 0 0
8 Gula (15 gr) 0 0 0 0

TOTAL 0,873 2,1535 14,485 71,15

Mineral

NO BAHAN Kalsium Fosfor besi natrium Kalium Tembaga Seng

MAKANAN (mg) (Mg) (Mg) (Mg) (Mg) (Mg) (Mg)
1 Telur (330 gr) 283,8 851,4 9,9 468,6 391,05 0,528 3,3

2 Kemangi (100 122 16 13,9 3 650,6 0,4 0,7

gr)
3 Tomat (50 gr) 4 38,5 0,3 5 82,45 0,07 0,1

4 Cabe rawit (10 45 8,5 0,22 3,4 70,62 0,029 0,06

gr)
5 Bawang putih 26,3 20,1 0,15 6,9 99,9 0,0135 0,06
(15 gr)
6 Bawang 252,5 105 1,75 20 625 0,175 0,75
Merah (20gr)
7 Garam (8 gr) 4,8 0 0,06 7,7516 1,6 0 0,02
8 Gula (15 gr) 0,75 0,15 0,015 0,15 0,7125 0 0
TOTAL 694,15 1.039,25 16,29 515,1016 1.921,325 1,2155 4,99

Perhitungan kandungan gizi (pembahasan):

 330 gr telur
E = 330/100 × 154 = 508,2 kal
P = 330/100 × 12,4 = 40,92 g
L = 330/100 × 10,8 = 35,64 g
KH = 330/100 × 0,7 = 2,31 g

Vitamin:
Vitamin B1 (tiamin) = 330/100 × 0,12 = 0,125 mg
Vitamin B2 (riboflavin) = 330/100 × 0,38 = 1 mg
Vitamin B3 (niasin) = 330/100 × 0,2 = 7 mg
Vitamin C = 330/100 × - = - mg

Mineral:
Kalsium = 330/100 × 86 = 283,8 mg
Fosfor = 330/100 × 258 = 851,4 mg
Besi = 330/100 × 3,0 = 9,9 mg
Natrium = 330/100 × 142 = 468,6 mg
 Kalium = 330/100 × 118,5 = 391,05 mg
Tembaga = 330/100 × 0,16 = 0,528 mg
Seng = 330/100 × 1,0 = 3,3 mg

 100 gr kemangi
E = 100/100 × 62 = 62 kal
P = 100/100 × 4,0 = 4 g
L = 100/100 × 0,5 = 0,5 g
KH = 100/100 × 10,5 = 10,5 g

Vitamin:
Vitamin B1 (tiamin) = 100/100 × 0,5 = 0,5 mg
Vitamin B2 (riboflavin) = 100/100 × 0,1 = 0,1 mg
Vitamin B3 (niasin) = 100/100 × 0,2 = 0,2 mg
Vitamin C = 100/100 × 24 = 24 mg

Mineral:
Kalsium = 100/100 × 112 = 1122 mg
Fosfor = 100/100 × 16 = 16 mg
Besi = 100/100 × 13,9 = 13,9 mg
Natrium = 100/100 × 3 = 3 mg
Kalium = 100/100 × 650,6 = 650,6 mg
Tembaga = 100/100 × 0,4 = 0,4 mg
Seng = 100/100 × 0,7 = 0,7 mg

 50 gr tomat
E = 50/100 × 24 = 12 kal
P = 50/100 × 1,3 = 0,65 g
L = 50/100 × 0,5 = 0,25 g
KH = 50/100 × 4,7 = 2,35 g
 Vitamin:
Vitamin B1 (tiamin) = 50/100 × 0,06 = 0,03 mg
Vitamin B2 (riboflavin) = 50/100 × 0,07 = 0,035 mg
Vitamin B3 (niasin) = 50/100 × 0,4 = 0,2 mg
Vitamin C = 50/100 × 34 = 17 mg

Mineral:
Kalsium = 50/100 × 8 = 4 mg
Fosfor = 50/100 × 77 = 38,5 mg
Besi = 50/100 × 0,6 = 0,3 mg
Natrim = 50/100 × 10 = 5 mg
Kalium = 250/100 × 164,9 = 82,45 mg
Tembaga = 50/100 × 0,14 = 0,07 mg
Seng = 50/100 × 0,2 = 0,1 mg

 10 gr cabe rawit
E = 10/100 × 120 = 12 kal
P = 10/100 × 4,7 = 0,47 g
L = 10/100 × 2,4 = 0,24 g
KH = 10/100 × 19,9 = 1,99 g

Vitamin:
Vitamin B1 (tiamin) = 10/100 × 0,24 = 0,125 mg
Vitamin B2 (riboflavin) = 10/100 × 0,09 = 1 mg
Vitamin B3 (niasin) = 10/100 × 1,7 = 7 mg
Vitamin C = 10/100 × 70 = 27,5 mg

Mineral:
Kalsium = 10/100 × 45 = 4,5 mg
Fosfor = 10/100 × 85 = 8,5 mg
 Besi = 10/100 × 2,5 = 0,22 mg
Natrium = 10/100 × 34 = 3,4 mg
Kalium = 10/100 × 706,2 = 70,62 mg
Tembaga = 10/100 × 0,29 = 0,029 mg
Seng = 10/100 × 0,6 = 0,06 mg

 15 gr bawang putih
E = 15/100 × 122 = 18,3 kal
P = 15/100 × 4,5 = 0,675 g
L = 15/100 × 0,2 = 0,03 g
KH = 15/100 × 23,1 = 3,195 g

Vitamin:
Vitamin B1 (tiamin) = 15/100 × 0,22 = 0,033 mg
Vitamin B2 (riboflavin) = 15/100 × 0,07 = 0,0105 mg
Vitamin B3 (niasin) = 15/100 × 0, 3 = 0,045 mg
Vitamin C = 15/100 × 15 = 2,25 mg

Mineral:
Kalsium = 15/100 × 42 = 6,3 mg
Fosfor = 15/100 × 134 = 20,1 mg
Besi = 15/100 × 1,0 = 0,15 mg
Natrium = 15/100 × 46 = 6,9 mg
Kalium = 15/100 × 666 = 99,9 mg
Tembaga = 15/100 × 0,09 = 0,0135 mg
Seng = 15/100 × 0,4 = 0,06 mg

 20 gr bawang merah
E = 20/100 × 46 = 9,2 kal
P = 20/100 × 1,5 = 0,3 g
 L = 20/100 × 0,3 = 0,06 g
KH = 20/100 × 9,2 = 1,84 g

Vitamin:
Vitamin B1 (tiamin) = 20/100 × 0,03 = 0,006 mg
Vitamin B2 (riboflavin) = 20/100 × 0,04 = 0,008 mg
Vitamin B3 (niasin) = 20/100 × 0,2 = 0,04 mg
Vitamin C = 20/100 × 2 = 0,4 mg

Mineral:
Kalsium = 20/100 × 36 = 252,5 mg
Fosfor = 20/100 × 40 = 105 mg
Besi = 20/100 × 0,0 = 1,75 mg
Natrium = 20/100 × 7 = 20 mg
Kalium = 20/100 × 179 = 625 mg
Tembaga = 20/100 × 0,06 = 0,175 mg
Seng = 20/100 × 0,2 = 0,75 mg

 8 gr garam
E = 8/100 × 0 = 0 kal
P = 8/100 × 0 = 0 g
L = 8/100 × 0 = 0 g
KH = 8/100 × 0 = 0 g

Vitamin:
Vitamin B1 (tiamin) = 8/100 × 0 = 0 mg
Vitamin B2 (riboflavin) = 8/100 × 0 = 0 mg
Vitamin B3 (niasin) = 8/100 × 0 = 0 mg
Vitamin C = 8/100 × 0 = 0 mg
 Mineral:
Kalsium = 8/100 × 24 = 4,8 mg
Fosfor = 8/100 × 0 = 0 mg
Besi = 8/100 × 0,3 = 0,06 mg
Natrium = 8/100 × 38,758 = 7,7516 mg
Kalium = 8/100 × 8 = 1,6 mg
Tembaga = 8/100 × 0 = 0 mg
Seng = 8/100 × 0,1 = 0,02 mg

 15 gr gula
E = 15/100 × 394 = 240 kal
P = 15/100 × 0,0 = 2,4 g
L = 15/100 × 0,0 = 0,4 g
KH = 15/100 × 94,0 = 63,6 g

Vitamin:
Vitamin B1 (tiamin) = 15/100 × 0,00 = 0 mg
Vitamin B2 (riboflavin) = 15/100 × 0,00 = 0 mg
Vitamin B3 (niasin) = 15/100 × 0,0 = 0 mg
Vitamin C = 15/100 × 0 = 0mg

Mineral:
Kalsium = 15/100 × 5 = 0,75 mg
Fosfor = 15/100 × 1 = 0,15 mg
Besi = 15/100 × 0,1 = 0,015 mg
Natrium = 15/100 × 1 = 0,15 mg
Kalium = 15/100 × 4,75 = 0,7125 mg
Tembaga = 15/100 × 0,00 = 0 mg
Seng = 15/100 × 0,0 = 0 mg