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1、茎、叶、苔、花类蔬菜食物成分表食能量水蛋脂膳碳视硫核抗钙铁锌部kjkcal分白肪食水黄胺黄坏mgmgmggg质g纤化醇素素血g维物当mgmg酸gg量mg食物名称g菠菜(赤根菜)891002491.22.60.31.72.84870.20.188241125.93.91菜花821002492.42.10.21.23.450.030.0861231.10.38大白菜(青白口)83631595.11.40.10.92.1130.030.0428350.60.61大白菜(酸)100591495.21.10.20.51.950.020.022481.60.36小白菜81631594.51.50.31.1
2、1.62800.020.0928901.90.51大葱8212630911.70.31.35.2100.010.128240.13大蒜8552712666.64.50.21.126.550.040.067391.20.88青蒜841263090.42.40.31.74.5980.060.0416240.80.23蒜苗821553788.92.10.41.86.2470.110.0835291.40.46茴香菜861002491.22.50.41.62.64020.060.09261541.20.73茭白74962392.21.20.21.945金针菜9883319940.319.41.47.7
3、27.23070.050.21103018.13.99韭菜901092691.82.40.41.43.22350.0224421.60.43芦笋907518931.40.11.93170.040.0545101.40.41萝卜缨(小红)93842092.81.60.31.42.71180.02-77-芹菜茎67842093.11.20.21.23.3570.020.068801.20.24花叶生菜94541395.81.30.30.71.32980.030.0613340.90.27茼蒿828821931.90.31.22.72520.040.0918732.50.35蕹菜76842092.9
4、2.20.31.42.2253莴苣笋62591495.510.10.62.2250.020.024230.90.33乌菜891052591.82.60.41.42.81680.060.114518630.7西兰花831383390.34.10.61.62.712020.090.13516710.78苋菜(青)741052590.22.80.32.22.83520.030.12471875.40.8香椿761974785.21.70.41.89.1117-小葱731002492.71.60.41.43.5140-雪里蕻941002491.520.41.63.152-葱头901633989.21.
5、10.20.98.130.20.1453516.21.13荠菜(蓟菜)881132790.62.90.41.73432-油菜87962392.91.80.51.12.71030.080.07651562.80.72圆白菜86922293.21.50.213.6120.030.0340490.60.25芫荽811303190.51.80.41.251930.040.14481012.90.45瓜菜类食物成分表食物食能量水蛋脂膳碳视硫核抗名称部kjkcal分白肪食水黄胺黄坏gg质g纤化醇素素血g维物当mgmg酸gg量mgg钙 mg 铁 mg 锌 mg菜瓜887518950.60.20.43.530
6、.020.0112200.50.1冬瓜80461196.60.40.20.71.9130.010.0118190.20.07哈蜜瓜7114234910.50.10.27.71530.011240.13黄瓜92631595.80.80.20.52.4150.020.039240.50.18苦瓜81791993.410.11.43.5170.030.0356140.70.36木瓜861132792.20.40.10.86.21450.010.0243170.20.25南瓜85922293.50.70.10.84.51480.030.048160.40.14丝瓜83842094.310.20.63.
7、6150.020.045140.40.21笋瓜91501296.10.5-0.72.4170.040.025140.60.09白兰瓜55882193.20.60.10.84.570.020.0314-西瓜561052593.30.60.10.35.5750.020.03680.30.1西葫芦73751894.90.80.20.63.250.010.036150.30.12葫子(茄科)851132792.20.70.10.95.91630.010.062949.0.56辣椒(尖，青)84962391.91.40.32.13.7570.030.0462150.70.22茄子93882193.41.
8、10.21.33.680.020.045240.50.23灯笼椒8292229310.21.44570.030.0372140.80.19番茄97791994.40.90.20.53.5920.030.0319100.40.13咸菜类食物成分表食物食能量水蛋脂膳碳视硫核抗钙铁锌名称部kjkcal分白肪食水黄胺黄坏mgmgmggg质g纤化醇素素血g维物当mgmg酸gg量mgg八宝菜1003017272.34.61.43.210.2-0.170.031104.80.53甜蒜头7447711466.12.10.21.725.9-0.040.06-381.30.44甜酸皎头1004.69773.70.
9、50.50.422.6-微量微量-684.2-腌雪里蕻1001052577.12.40.22.13.380.050.0742945.50.74榨菜10012129752.20.32.14.4830.030.0621553.90.63酱苤蓝丝1001633973.45.51.54.2-0.080.05382.71.04酱黄瓜1001002476.230.31.22.2300.060.01523.70.89酱萝卜1001263076.13.50.41.33.2-0.050.091023.80.61酱大头菜1001513674.82.40.32.46-0.030.085776.70.78酱莴笋100
10、9623832.30.213.10.060.05283.10.42菌藻类食物成分表食物食能量水蛋脂膳碳视硫核抗钙铁锌名称部kjkcal分白肪食水黄胺黄坏mgmgmggg质g纤化醇素素血g维物当mgmg酸gg量mgg海带100501294.41.20.10.51.6-0.020.15460.90.16金针茹1001092690.22.40.42.73.350.150.192-1.40.39口蘑10010132429.238.73.317.214.4-0.070.0816919.49.04木耳10085820515.512.11.529.235.7170.170.44-24797.43.18平菇9
11、3842092.51.90.32.32.320.060.164510.61香菇(干)9588321112.3201.231.630.130.191.2658310.58.57银耳9683720014.6101.430.436.980.050.25-364.13.03紫菜10086620712.726.71.121.622.52280.271.02226454.92.47常见蔬菜营养成分表常见蔬菜营养成分表食物名 称可食 部能 量蛋白 质脂 肪胆固 醇膳食纤 维碳水化 合物维生素 A维生素 B1维生素 B2维生素 B3维生 素 C维生 素 E钠钙铁锌硒%千 卡克克克克克微克微克毫克毫克毫克毫克毫
12、克毫 克毫 克毫克微克胡萝卜963710.201.17.76880.040.030.6130.4171.43210.230.63 萝卜94200.80.100.6430.030.060.618160560.30.130.6 竹笋63192.60.201.81.850.080.080.650.050.490.50.330.04 大白菜92211.70.200.63.1420.060.070.8470.9289.3690.50.210.33 菠菜89242.60.301.72.84870.040.110.6321.7485.2662.90.850.97 菜花82242.10.201.23.450.
13、030.080.6610.4331.6231.10.380.73 韭菜90262.40.401.43.22350.020.090.8240.968.1421.60.431.38 芹菜66140.80.101.42.5100.010.080.4122.2173.8480.80.460.5 生菜94131.30.300.71.32980.030.060.4131.0232.8340.90.271.05 蒜苗82372.10.401.86.2470.110.080.5350.815.1291.40.461.24 小白菜81151.50.301.11.62800.020.090.7280.773.59
14、01.90.511.17 油菜87231.80.501.12.71030.040.110.7360.8855.81081.20.330.79 圆白菜86221.50.2013.6120.030.030.4400.527.2490.60.250.96 冬瓜80110.40.200.71.9130.010.010.3180.081.8190.20.070.22 西红柿97190.90.200.53.5920.030.030.6190.575100.40.130.15 青椒84231.40.302.13.7570.030.040.5620.882.2150.70.220.62 茄子93211.10.
15、201.33.680.020.040.6510135.4240.50.230.48 黄瓜92150.80.200.52.4150.020.030.290.464.9240.50.180.38 苦瓜811910.101.43.5170.030.030.4560.852.5140.70.360.36 南瓜85220.70.100.84.61480.030.040.480.360.8160.40.140.46 丝瓜832010.200.63.6150.020.040.450.222.6140.40.210.86 土豆947620.200.716.550.080.041.1270.342.780.80
16、.370.78榨菜100292.20.302.14.4830.030.060.52042531553.90.631.93 蘑菇100252214.602131.72730.11.130.756.1823.3127106.2939.18 目耳100205121.5029.935.7170.170.442.5011.3448.5247973.183.72 香菇95211201.2031.630.130.191.2620.550.6611.283118.576.427945210035各种水果的功用各种水果的功用苹果汁：调理肠胃，促进肾机能， 预防高血压；芒果汁：帮助消化， 防止晕船呕吐喉咙疼；菠萝汁：消肿怯湿， 帮助消化，舒缓喉痛；木瓜汁：消滞润肺， 帮助消化蛋白质；西瓜汁：消暑利尿，降血压；芹菜汁：补充体力， 舒缓焦虑、压力；
