Tabel calorii si valori energetice
Tabel calorii si valori energetice
Acest tabel cu calorii va ajuta sa va calculati necesarul zilnic de calorii, oferindu-va o imagine de ansamblu asupra numarului de calorii ce trebuie consumate zilnic.
100g
CAL
Pg
MGg
HCg
EAU
FIg
Vitamine si minerale
Alune
380
7.6
36
6.8
5.6
6.1
B6, FO, PA, E, M, P, Z
Arahide
570
28
49
8.6
4.5
8.1
B1, B6, Ni, FO, PA, M, P, Z
Bresil (bacan)
619
13.8
61.6
4.1
8.5
9
B1, B6, E, Ca, F, M, P, Z
Cajou
561
17.2
45.7
29.3
4.8
-
B1, B2, F, P
Castane
170
2.3
2.7
36.6
56.7
6.8
B2, B6, Bi, N, P
Fistic
594
19.3
53.7
19
4.5
8.2
B1, F, P
Migdale
565
20.5
53.5
4.3
4.7
14.3
B2, B6, Ni, FO, E, Ca, F, M, P, Z
Nuci
525
12.5
51.5
5.6
23.5
5.2
B6, FO, Bi, F, M, P, Z
Nuca de cocos (uscata)
604
6.6
6.2
6.4
0
23.5
FO, F, M, P
Pecan
687
9.2
71.2
14.6
4.8
5.2
B1, F, P
Anghinare fierte
7
0.5
Tr
1.2
36.5
0.9
A, Bi
Sparanghel fiert
9
3.4
Tr
1.1
46.2
0.8
A, Bi
Vinete fierte
19
1
0.2
4.1
95.4
0.4
Â
Sfecla
44
1.8
Tr
9.9
82.7
2.5
A, FO, P, S
Brocoli fiert
18
3.1
Tr
0.4
90.8
4.1
A, B6, C, E, P, Ca
Morcovi cruzi
23
0.7
Tr
5.4
89.8
2.9
A, B1, B2, B6, FO, P, S
Morcovi fierti
19
0.6
Tr
4.3
91.5
3.1
A, B1
Telina radacina fiarta
14
1.6
Tr
2
90.2
4.9
B6, P
Telina Frunze cruda
8
0.9
Tr
1.3
93.5
1.8
A, B1, B2, B6, P, S, Ca
Ciuperci crude
13
1.8
0.5
1.4
97.8
2.5
B1, B2, Ni, B6, FO, PA, F, P
Varza alba cruda
24
2.2
Tr
3.8
90.6
2.7
B1, B2, B6, FO, C, P, Ca, F
Varza verde fiarta
9
1.3
Tr
1.1
89.9
2.5
B6
Varza rosie cruda
24
1.7
Tr
3.5
89.7
3.4
A, B2, B6, FO, C, P
Varza de Bruxelle fiarta
18
2.4
Tr
1.7
90.8
2.9
B1, B6, C, P
Andiva cruda
9
0.8
Tr
1.5
96.2
1.6
A, C, FO, Ca
Spanac fiert
30
5.1
Tr
1.4
85.1
6.3
A, B2, B6, FO, C, E, Ca, F, M, M, P, S
Marar bulb crud
10
1
Tr
1.5
93.5
1.8
A, B1, B2, C, Ca,
Conopida cruda
13
3.4
Tr
2.8
89.1
2.1
B1, B6, FO, Bi, C, P, Ca
Conopida fiarta
9
1.5
Tr
1.2
94.9
1.8
B1, B6, Bi, C
Dovleac fiert
7
0.4
Tr
1.4
97.8
0.6
Ca
Dovlecel fiert
12
1
0.1
2.5
96
0.7
B1
Creson crud
14
2.9
Tr
0.7
Â
Â
Â
Fasole alba fiarta
93
7.1
Tr
17.1
70.5
4.2
B1, B2, E, FO
Fasole verde fiarta
7
0.8
Tr
1.1
95.5
3.2
A, Ca
Linte fiarta
96
6.8
1
18.3
71.9
11.7
FO, PA, F, M, P, Z
Salata cruda
12
1.1
0.4
1.8
95.2
1.5
A, FO, P
Porumb fiert
123
4.1
2.3
22.5
70.2
4.7
B6, FO, M, M, P
Nap fiert
14
0.7
0.3
2.3
94.5
2.5
B1
Ceapa cruda cruda
23
0.9
Tr
5.2
92.8
1.3
C, B6, FO, Ca, F, S
Cepa fiarta
13
0.6
Tr
2.7
96.6
1.3
S
Praz fiert
24
1.8
Tr
4.6
90
3.9
B6, Bi, F, P
Mazare fiarta
52
5
0.4
7.7
80
5.2
A, B1, B6
Papadie cruda
51
3
0.8
10
93.7
2.2
A, B1, B2, C
Ardei grasi cruzi
15
0.9
0.4
2.2
92.9
0.9
B6, C, P
Ardei grasi copti
14
0.9
0.4
1.8
93
0.9
B6
Ardei rosu crud
65
2.3
0.4
15.8
91.4
0.9
A, B2, Ni, C, P
Cartofi fierti
76
1.4
0.1
19.7
80.5
2
B6, P, F
Cartofi prajiti
264
3.8
9
37.3
47
1
-
Cartofi chips
336
5.9
37.6
49.3
4.8
1
-
Ridiche cruda
15
1
Tr
2.8
93.3
1
B6. FO, C, P, Ca
Salata verde cruda
11
1.8
Tr
1
93.7
2.2
A, FO, C, F, P
Soia – fasole cruda
436
34.1
17.7
33.5
11.6
25
A, B1, B2, Ni, E, Ca, F, P, C
Soia - germeni
53
6
1.4
5
90.8
2.9
C
Proteine texturate uscate
350
51
3
10
10
30
B1, B2, B6, B12, Ni, Ca, F, M
Proteine teturate hidratate
123
Â
Â
Â
Â
Â
Â
Rosii crude
12
0.9
Tr
2.8
93.4
1.5
A, B6, FO, Bi, C, E, P
CONSERVEÂ Â Â Â Â Â Â
Porumb
76
2.9
0.5
16
70.2
5.7
B6, FO, P, S
Mazare
47
4.6
0.3
8
72.7
6.3
N, FO, S
Tomate
671
6.1
Tr
11.4
81.5
-
A, B2, Ni, B6, FO, PA, Bi, C, E, F, M, P
Consultatii,
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