一餐食谱 营养素计算表VIP专享VIP免费

餐次食品名称原料组成烹调方法备注午餐大米饭大米105.3蒸拌面汤面粉45.3煮青椒炒猪肉青椒40瘦猪肉14炒花生油10清蒸带鱼带鱼16.1蒸花生油3豆腐干17.9青菜160凉拌花生油3.1食物能量/kcal/mg大米10034612.70.971.880面粉10034411.21.571.5310青椒1002210.241472瘦猪肉10014320.36.21.560花生油100899099.90120带鱼10012717.74.93.1280豆腐干10014016.23.610.73080青菜100151.50.31.69028表4女大学生早餐食谱重量(g)豆腐干青菜凉拌加少许醋，可保护维生素C重量/g蛋白质/g脂肪/g碳水化合物/g钙/g维生素C食物能量/μgRE/kcal/mg0大米105.3364.313.40.975.68.400面粉45.3155.85.10.732.414057青椒408.80.40.11.65.628.844瘦猪肉14202.80.90.20.800花生油16.1144.7016.101.9029带鱼16.120.42.80.80.54.500豆腐干17.925.12.90.61.955.10280青菜160242.40.52.614444.8合计-763.129.820.6114.8234.373.6午餐推荐量720272010835240106110.4103106.366.6184维生素A重量/g蛋白质/g脂肪/g碳水化合物/g钙/g维生素C占推荐量百分比（%）/μgRE0022.86.204.70448481.7280172维生素A餐次食物名称原料组成烹调方法备注早餐牛奶牛奶183.3金银卷面粉90.6蒸玉米面23.3柿子椒40凉拌芹菜100豆腐干17.3芝麻油6.3水果桃子60餐次食物名称原料组成烹调方法备注早餐牛奶牛奶183.3金银卷面粉75蒸玉米面15柿子椒40凉拌芹菜100豆腐干17.3芝麻油6.3水果桃子6010034411.21.571.531001003418.13.369.622071005433.23.410412410014016.23.610.73080066140.80.125481210822210.24147257芝麻油100898099.70.290088480.90.110.967310034411.21.571.531001003467.40.877.2130010019017.912.80.86039912919.33.5560497284792.20.217.136627822210.2414725790262.40.43.2422423583151.40.12.1352813苹果76520.20.212.3443重量/g增加粗粮，蛋白质互补作用柿椒芹菜拌干丝加少量醋可保护VC可放在加餐时食用重量/g增加粗粮，蛋白质互补作用柿椒芹菜拌干丝加少量醋可保护VC可放在加餐时食用食物可食部分/%能量/kcal蛋白质/g脂肪/g碳水化合物/g钙/mg维生素C/mg维生素A/μgRE面粉（标准粉）玉米面牛奶豆腐干芹菜柿子椒桃子占推荐量百分比/%食物可食部分/%能量/kcal蛋白质/g脂肪/g碳水化合物/g钙/mg维生素C/mg维生素A/μgRE面粉（标准粉）大米猪肉猪肝芋头青椒韭菜大白菜100899099.90130010034411.21.571.531001003467.40.877.2130010019017.912.80.86039912919.33.5560497284792.20.217.136627822210.2414725790262.40.43.2422423583151.40.12.1352813苹果76520.20.212.3443虾皮10015330.72.22.5991019100899099.901300食用油占推荐量百分比/%食物可食部分/%能量/kcal蛋白质/g脂肪/g碳水化合物/g钙/mg维生素C/mg维生素A/μgRE面粉（标准粉）大米猪肉猪肝芋头青椒韭菜大白菜食用油占推荐量百分比/%面粉（标准粉）90.6311.710.11.464.828.10.00.023.379.51.90.816.25.10.01.6183.399.05.55.96.2190.61.844.017.324.22.80.61.953.30.00.0100.014.00.80.125.048.012.010.040.08.80.40.11.65.628.822.8芝麻油6.356.60.06.30.00.60.00.060.028.80.50.16.53.64.21.8520.8622.522.115.1122.2334.946.880.2早餐推荐量540.020.315.081.0240.030.0210.0115.3108.7100.9150.9139.5156.138.2100344.011.21.571.531.00.00.0148512.111.01.2114.319.20.00.04687.48.25.90.42.80.01.44254.28.11.52.12.50.02088.28063.21.80.213.728.84.821.6204.40.20.00.82.814.411.46015.61.40.21.925.214.4141.0609.00.80.11.321.016.87.8苹果10052.00.20.212.34.04.03.0食物重量/g能量/kcal蛋白质/g脂肪/g碳水化合物/g钙/mg维生素C/mg维生素A/μgRE玉米面牛奶豆腐干芹菜柿子椒桃子合计占推荐量百分比/%食物重量/g能量/kcal蛋白质/g脂肪/g碳水化合物/g钙/mg维生素C/mg维生素A/μgRE面粉（标准粉）大米猪肉猪肝芋头青椒韭菜大白菜30269.70.030.00.03.90.00.01411.642.940.7218.2141.254.42274.4中餐推荐量128038.442.8185.632040320110.3111.895.1117.644.1136.0710.8100344.011.21.571.531.00.00.0120415.28.91.092.615.60.00.04687.48.25.90.42.80.01.44254.28.11.52.12.50.02088.28063.21.80.213.728.84.821.6204.40.20.00.82.814.411.46015.61.40.21.925.214.4141.0609.00.80.11.321.016.87.8苹果10052.00.20.212.34.04.03.0虾皮1015.33.10.20.399.10.01.935314.70.035.00.04.60.00.0528.01374.943.945.7196.8237.354.42276.3中餐推荐量128038.442.8185.632040320107.4114.4106.8106.074.2136.0711.4食用油合计占推荐量百分比/%食物重量/g能量/kcal蛋白质/g脂肪/g碳水化合物/g钙/mg维生素C/mg维生素A/μgRE面粉（标准粉）大米猪肉猪肝芋头青椒韭菜大白菜食用油合计占推荐量百分比/%