2009年食物营养成分表

钾钠钙磷監mg聲mg食物蛋白脂肪0.62.2235309591266.621.70.42.5129275.6281614.927.458611751077911.41.72518.4391271.59.4250122.5151300.36575118.8151500.112.17866001371000.51.6217133.6352531.72.288843503156881.91.7163142.61781123.62.212578.591190.30.17567.74253.41.810166381330.29.1119312240.29.7541.345250.11529610240.218.21740.614250.113.413.41.310280.262.862.83.3382060.14.714514.430190.2111125.31260.212.7980.19560.223.1160683231.527.975812.523270260.58402.7482860.472.861550.1792628161.122.51796710.526435010.4431.219320.185.5微8.117311.371.31860.41511112.20.80.60.90.9367484113花蛤7.7280104.54121花蛤干51.3254854180蛏7.825598.61270蛏干46.500789蚬子731333.2676鱿鱼16.334269.51077目鱼15.623843.511139海蜇皮2.5806129036336对虾18.310040.510283虾米411121336.8807754河蟹8.51413.912122甲鱼17.327174.89151猪血17.96121猪肉瘦18.14.21.85113猪心18.46.60653猪肝20.534.5564猪肚153.8010116猪排23.610.5114117牛肉17.10.94.515130羊肉瘦23.410.1170435兔肉20.13.50.686412猪肉松44.88.32610185牛奶2.53.24.594223全脂奶粉24.927.339218健儿粉80.778.33052鸡207.80.7灿米8.20.476.91091.6糯米71.178.11042.1米粉干80.178.2435.9白果干5.90.176226.5挂面9.60.277.61551.2线面10.10.368.32051797方便面10.520.960.9158771黄豆37.811.925.219581.4绿豆22.71.451.510841.4豆腐5.4232230.7腐皮4517.224.871934.8豆芽2.4.0.11.7966四季豆2.20.14.11450.7羊肚柚桔桃荔枝254891785141211604326455458.4.4.166.49.1801041116876626644341113213900231.3.5.9.2.42613211111.3.12211124029363321866331325.2.8.8782280155.1..2.2.1.1.10.0.0.0.0..1.7.3.8.81220287481.326231龙眼1.1373246.334206龙眼干5120106.3208274白萝卜0.73667149190枇杷1.12945018189苹果0.23696563221梨0.124210035166香蕉1.327673.531267花生仁28.321751.856206莲子16.532251.885284红枣干3.334184142110粉丝2.4485700155637紫菜26.789313.132120豆浆2.512581.330255麦淀粉0.8160103.54107面粉11.42497松花蛋13.612.24.24042鲨鱼21.21.704341ZU.鲈鱼17.31.72.41560黄瓜鱼17.42.206039带鱼16.410.801627马鲛鱼18.14.11.82046白鲳16.86.301520草鱼15.72.70.31135鲢鱼15.22.10.7127鲫鱼15.21.311026牡蛎5.11.66.31243淡菜干43.48.724.540289淡菜鲜4.61519209海鳗16.93.6029567猪肾1530莲藕1.60.116.92284.4大白菜0.90.10.816312.2小白菜1.20.11.66273菠菜3.40.23.116396空心菜20.23122135茭白0.80.26.4804.5花菜2.50.23.218419.4冬瓜0.60.12.21750.1苦瓜0.90.13.12870.6西瓜0.80.16.1911.5番茄0.90.24.42214鲜蘑菇4.20.11.23072干香菇21.20.7255716.2干银耳110.333.217609.4海带水2.30.122.1845362.5名称(食部100g计)大米面粉瘦猪肉鳊鱼鸡蛋豆腐西红柿青菜牛奶豆油苹果海带(干)热能(Kj)34634414313560811915548995277水分(g)13.312.47173・184.482.894.494.589.80・185.970.5蛋白质(g)7.410・120.318.311・68.10.91.5300.21・8脂肪(g)0.80.76.26.30.13.70.20.33.299.90.20.1糖类(g)77.274.41.51.23・13・83.51・63.4012.317.3纤维素(g)0.71.60000.40.51・1001.26.1胡萝卜素(ug)00000055016800020240VA当量(ug)004428000024000视黄醇当量(ug)0044280092280240340维生素B1(mg)0.110.190.540.020.040.040.030.020.0300.060.01维生素B2(mg)0・050.040・10.070.310.030.030.090.1400.020.1维生素PP(mg)1・92.55.31.70.20.20.60.70・100.20.8维生素E(mg)0・461・110.340.520.012.710.570.70.2193・082.120.85胆固醇(mg)009194000015000钾(mg)1031573052151321251631781093119761钠(mg)3・81557.541.179.47.2573.537.24・91・6327.4钙(mg)131468991641090104134348镁(mg)3451251715279181134129铁(mg)2.33.530.71・61・90.41.90.320.64.7锰(mg)1・291.280.030.050.020.470.080.270.030.430.031・14锌(mg)1.71.222.990.890.021・110.130・510.421.090.190.65铜(mg).30.440・110.070.050.270.060.080.020.160.060.14磷(mg)110153189188181192367371252硒(mg)2.239.99.511.596.972.30・151・171.943.320.125.84油脂类25-30g；盐6g奶类及奶制品300g；大豆及坚果30-50g畜禽肉类，50-75g；鱼虾类，50-100g；蛋类25-50g蔬菜类，300-500g;水果类，200-400g谷类薯类及杂豆250-400g；水1200ml所食用食物的成分表(10Og可食部含量)食物名称食部(％)能量(kcal)蛋白质(g)脂肪(g)碳水化物(g)维生素A(口gRE)硫胺素(mg)维牛素C(mg)钙(mg)铁mg牛奶100543.03.23.4240.0311040.3面粉10034411.21.573.6000140.6粳米1003467.40.877.9000291.5猪肉(腿)10019017.912.80.830.53060.9芹菜67201.20.23.3570.028801.2酱油100668.30.66.900.030277.0大豆油1009000.099.90.100010.3盐1000000000221.0生菜94131.30.31.32980.0313340.9豆腐100818.13.73.800.0401641.9鲈鱼5810018.63.40190.0301382.0中国居民能量参考摄入量及标准人系数男女年龄RNI(kcal/0)标准人系数RNI(kcal/0)标准人系数2〜12000.5011500.483-13500.5613000.544〜14500.6014000.585〜16000.6715000.636〜17000.7116000.677〜18000.7517000.718〜19000.7918000.759〜20000.8319000.7910〜21000.8820000.8311〜24001.022000.9214〜29001.2124001.018〜轻体力活动24001.021000.88中体力活动27001.1323000.96重体力活动321.3327001.13孕妇4〜6个月29001.217〜9个月29001.21乳母32001.3350〜体力活动23000.9619000.79中体力活动26001.0820000.83重体力活动31001.2922000.9260〜轻体力活动19000.7918000.75中体力活动22000.9220000.8370〜轻体力活动19000.7917000.71中体力活动21000.8819000.7980〜19000.7917000.71体质指数BMI体重(kg)^身高(m2BMIWHO亚太地区我国标准正常值18.5-24.918.5〜22・918.5-22.9轻度消瘦17〜18.417〜18.417^18.4中度消瘦16〜16.916〜16.916〜16.9重度消瘦161616^重25〜29・9923〜24・924〜27・9一级1肥胖30~34・925〜29・928〜29・9二级肥胖35〜39.930〜39.930〜39.9三级肥胖>=40>=40>=40标准体重指数实测体重(kg)—标体重(kg)]4标体重(kg)TOO%标准体重身高(cm)—105男性＞=85,女性＞=8(为肥胖腰臀比腰围臀围(男性＜0・9女性＜0.85标准体重^＞年(岁)X2473岁以下标准体重(kg＞^(岁)X2+83岁以上身高^年龄岁)X7470体重膳食结构特点存在问题动植物食物平衡(日本)植物性食物比例适当膳食能量满足需要宏量营养素功能比较合理目前这种膳食结构已受到西方膳食模式的影响植物性食物为主(多数发展中国家)谷类食物多，动物食物少膳食能量基本满足需要膳食纤维充足，动物脂肪少钙、铁、VA不足易发生营养缺乏病动物性食物为主(欧美大多数中国家)动物食物多，植物食物少咼脂、咼能量、咼蛋白、低纤维能量过剩，营养过剩易发生慢性病地中海膳食结构(意大利、希腊、法国、西班牙、葡萄牙等地中海沿岸)(1)膳食富含植物性食物食物加度低，新鲜度较咼橄榄油是主要的食用油，所占比例较高每餐后吃新鲜水果每天食用少量、适量奶酪和酸奶每周食用适量鱼、禽每月食用适量红肉(禽肉)。习惯饮用葡萄酒(9)低饱和脂肪、高碳水化合物、蔬菜和水果充足虽然是一种更值得推崇的膳食结构，但普通家庭一般不容易做到。