Food Amount energy protein fat carbohydr.

calcium
g kcal g g g mg
Oat flakes 30 111 3.8 2.1 19 16.2
mangga golek 100 65 0.5 0.3 17 10
Melon fresh 100 38.2 0.6 0.2 8.3 11
Strawberry fresh 80 25.6 0.6 0.3 4.4 20
susu skim / tak berlemak 20 7 0.7 0 1 24.6

Sum for this meal: 246.8 6.2 3 49.6 81.8

15.50% 9.10% 8.60% 19.50% 13.20%

telur ayam 20 31 2.5 2.1 0.2 10

Wortel 20 9 0.2 0 2.1 6.2
kembang kool mentah 20 5 0.3 0.1 1.1 9.4
jamur putih mentah 20 5.4 0.4 0.1 1 1.2
seledri 5 0.6 0.1 0 0.1 0.9

Sum for this meal: 51.1 3.5 2.3 4.5 27.8

3.20% 5.20% 6.70% 1.80% 4.50%

beras merah giling 80 286.4 5.9 2.1 60.2 25.6

kembang kool mentah 30 7.5 0.4 0.1 1.6 14.1
Wortel 30 13.5 0.3 0.1 3.2 9.3
Peas green fresh 30 24.5 2 0.1 3.7 7.2
mie soun 50 190.5 0.2 0.1 45.7 1
ikan kakap 40 33.6 7.3 0.3 0 4.4
tomat masak 20 4.2 0.2 0.1 0.9 1
telur ayam 20 31 2.5 2.1 0.2 10
tempe kedele murni 50 99.5 9.5 3.8 8.5 46.5
buncis mentah 20 7 0.4 0.1 1.6 9.2
margarin 5 31.8 0 3.6 0 0
minyak wijen 5 44.2 0 5 0 0
tepung maizena 20 76.2 0.1 0 18.3 0.4
Onions fresh 10 2.8 0.1 0 0.5 3.1

Sum for this meal: 852.7 28.8 17.4 144.2 131.8

53.60% 42.40% 50.40% 56.80% 21.30%

Gelatine 5 17.1 4.2 0 0 0.6

jeruk nipis 20 5.8 0.2 0.1 1.9 5.2
semangka 120 38.4 0.7 0.5 8.6 9.6
gula pasir 10 38.7 0 0 10 0.1
daging sapi 40 107.6 10 7.2 0 1.6
Wortel 20 9 0.2 0 2.1 6.2
Onions fresh 10 2.8 0.1 0 0.5 3.1
margarin 5 31.8 0 3.6 0 0
gula pasir 10 38.7 0 0 10 0.1
susu skim / tak berlemak 20 7 0.7 0 1 24.6
kentang 100 93 2 0.1 21.6 5
Hard cheese with at most 30 50.2 11.4 0.3 0 322.8

Sum for this meal: 440 29.5 11.8 55.7 378.9

27.70% 43.40% 34.30% 21.90% 61.10%

Sum: 1590.7 68 34.6 254.1 620.2

iron Vit. A Vit. B1 Vit. C glucose sucrose
mg g mg mg g g
1.4 0 0.2 0 0 0.3
0.1 400 0.1 36 0 9.9
0.4 33 0 6 2 2.4
0.8 6.4 0 52 1.7 0.8
0 0.2 0 0.2 0 0

2.6 439.6 0.3 94.2 3.7 13.3

27.00% 21.40% 27.50% 57.50% 89.20% 33.50%

0.2 38 0 0 0 0
0.1 388.4 0 0.4 0 0
0.1 2.6 0 6.4 0 0.1
0.3 0 0 0.8 0 0
0 1.6 0 0.2 0 0

0.8 430.6 0 7.8 0 0.1

8.60% 20.90% 4.10% 4.80% 0.00% 0.40%

1.3 0 0.3 0 0 0.5

0.2 3.9 0 9.6 0 0.2
0.2 582.6 0 0.6 0 0
0.6 21.6 0.1 7.5 0.1 1.5
0.3 0 0 0 0 0
0.2 4.4 0 0.4 0 0
0.1 17.4 0 3.8 0 0
0.2 38 0 0 0 0
1.1 0.5 0.1 0 0 0
0.3 13.4 0 2 0 0.1
0 12.5 0 0 0 0
0 0 0 0 0 0
0.1 0 0 0 0 0
0.1 0.1 0 0.8 0.2 0.1

4.5 694.4 0.5 24.7 0.3 2.3

45.90% 33.70% 44.30% 15.10% 6.70% 5.70%

0 0 0 0 0 0
0.1 0.6 0 10.6 0 0.1
0.2 44.4 0.1 12 0 4.3
0 0 0 0 0 9.7
0.7 0 0 0 0 0
0.1 388.4 0 0.4 0 0
0.1 0.1 0 0.8 0.2 0.1
 0 12.5 0 0 0 0
0 0 0 0 0 9.7
0 0.2 0 0.2 0 0
0.4 0 0.1 13 0 0.2
0.2 47.7 0 0 0 0

1.8 493.9 0.3 37 0.2 24

18.40% 24.00% 24.20% 22.60% 4.10% 60.40%

9.8 2058.6 1.1 163.7 4.2 39.8