waktu

06.30

09.00
13.00

15.15
19.30

hidangan
nasi
capcay

bahan

beras
wortel
sawi
kapri
ayam
minyak
sayur sawi sawi putih
tahu
bakso
pisang
TOTAL
Buah potonPepaya
TOTAL
nasi
beras
ikan kakapkakap
kemangi
kentang
acar kunin ketimun
wortel
labu siam
minyak
sayur beni bayam
oyong
kacang pan
sate tempetempe
Buah Potonmangga
TOTAL
setup nanananas
TOTAL
nasi
beras
cah kangkukangkung
oseng temptempe
kacang pan
sayur caisi caisin
bakso
ayam masaayam
jamur
Jeruk manis
TOTAL
TOTAL

berat
(gr)
50
40
30
10
60
5
30
60
30
100
120
120
50
80
15
30
35
40
40
5
15
25
20
60
100
70
50
15
50
20
35
70
70
25
100

kalori
(kkal)

protein
(gr)

lemak
(gr)

hidrat
arang
(gr)

178.5
14.4
8.4
4.5
178.8
44.2
2.7
48
57
108
644.5
55.2
55.2
178.5
73.6
6.45
18.6
2.8
14.4
12
44.2
2.4
4.5
6.2
90
46
453.65
28
28
178.5
4.2
75
6.2
7
133
208.6
3.75
45
661.25

4.2
0.4
0.69
0.33
10.92
0
0.3
6.54
3.09
1
27.47
0.6
0.6
4.2
16
0.825
0.63
0.07
0.4
0.24
0
0.135
0.2
0.46
8.4
0.4
31.56
70
70
4.2
0.51
7
0.46
0.595
7.21
12.74
0.95
0.9
34.565

0.85
0.24
0.09
0.02
15
5
0.03
2.82
1.89
0.8
26.74
0
0
0.85
0.56
0.045
0.06
0.07
0.24
0.04
5
0.06
0.05
0.02
4.62
0.2
11.615
0.21
0.21
0.85
0.105
3.85
0.02
0.14
4.41
17.5
0.15
0.2
27.225

38.55
3.16
1.2
0.9
0
0
0.51
0.48
6.93
24.3
76.03
14.64
14.64
38.55
0
1.125
4.05
0.49
3.16
2.68
0
0.435
1.025
1.06
5.46
11.9
58.035
6.93
6.93
38.55
0.585
4.55
1.06
1.19
16.17
0
0.225
11.2
73.53

1842.6

164.195

65.79

229.165

Ca (mg)
73.5
18
66
5.1
8.4
0
16.8
133.8
10.5
20
352.1
27.6
27.6
73.5
16
5.25
18.9
10.15
18
5.6
0
24.9
4.75
12
310.2
15
499.25
15.4
15.4
73.5
10.05
258.5
12
43.05
24.5
9.8
0.75
33
465.15

Fe (mg)
0.9
0.4
0.87
0.1
0.9
0
0.33
2.04
2.025
0.2
7.765
2.04
2.04
0.9
0.8
0.15
0.21
0.28
0.4
0.2
0
0.525
0.25
0.12
0.9
0.2
4.735
0.63
0.63
0.9
0.345
0.75
0.12
0.665
4.725
1.05
0.5
0.4
9.455

Vit. A
(ug)
0
0
0
0
147
0
0
0
0
0
147
0
0
0
7.28
152.55
0
0
0
0
0
0
95
0
0
0
254.83
0
0
0
0
0
0
0
0
171.5
0
190
361.5

B1 (mg)
0.1
0.016
0.027
0.02
0.048
0.0005
0.015
0.006
0
0.05
0.2825
0.048
0.048
0.1
0.04
0.09
0.003
0.0035
0.016
0.008
0.0005
0.006
0.0075
0.14
0.102
0.08
0.5165
0.14
0.14
0.1
0.0105
0.085
0.14
0.014
0
0.056
0.025
0
0.4305

C (mg)
0
7.2
30.6
4.9
0
0
0.9
0
1.2
9
53.8
93.6
93.6
0
0
4.5
6.3
0.245
7.2
7.2
0
6.15
2
9.2
0
6
42.795
15.4
15.4
0
2.55
0
9.2
1.05
2.8
0
1.25
49
65.85

bahan

berat
(gr)

beras
wortel
sawi
kapri
ayam
minyak
sawi putih
tahu
bakso
pisang

100
100
100
100
100
100
100
100
100
100

pepaya

100

beras
kakap
kemangi
kentang
ketimun
wortel
labu siam
minyak
bayam
oyong
kacang pan
tempe
mangga

100
100
100
100
100
100
100
100
100
100
100
100
100

nanas

100

beras
kangkung
tempe
kacang pan
caisin
bakso
ayam
jamur
Jeruk mani

100
100
100
100
100
100
100
100
100

kalori
(kkal)

protein
(gr)

357
36
28
45
298
884
9
80
190
108

8.4
1
2.3
3.3
18.2
0
1
10.9
10.3
1

46

0.5

357
92
43
62
8
36
30
884
16
18
31
150
46

8.4
20
5.5
2.1
0.2
1
0.6
0
0.9
0.8
2.3
14
0.4

40
357
28
150
31
20
190
298
15
45

lemak
(gr)
1.7
0.6
0.3
0.2
25
100
0.1
4.7
6.3
0.8

hidrat
arang
(gr)

Ca (mg)

Fe (mg)

Vit. A
(ug)

B1 (mg)

77.1
7.9
4
9
0
0
1.7
0.8
23.1
24.3

147
45
220
51
14
0
56
223
35
20

1.8
1
2.9
1
1.5
0
1.1
3.4
6.75
0.2

0
0
0
0
245
0
0
0
0
0

0.2
0.04
0.09
0.2
0.08
0.01
0.05
0.01
0
0.05

12.2

23

1.7

1.7
0.7
0.3
0.2
0.2
0.6
0.1
100
0.4
0.2
0.1
7.7
0.2

77.1
0
7.5
13.5
1.4
7.9
6.7
0
2.9
4.1
5.3
9.1
11.9

147
20
35
63
29
45
14
0
166
19
60
517
15

1.8
1
1
0.7
0.8
1
0.5
0
3.5
1
0.6
1.5
0.2

0
9.1
1017
0
0
0
0
0
0
380
0
0
0

0.2
0.05
0.6
0.01
0.01
0.04
0.02
0.01
0.04
0.03
0.7
0.17
0.08

0.6

0.3

9.9

22

0.9

0.2

8.4
3.4
14
2.3
1.7
10.3
18.2
3.8
0.9

1.7
0.7
7.7
0.1
0.4
6.3
25
0.6
0.2

77.1
3.9
9.1
5.3
3.4
23.1
0
0.9
11.2

147
67
517
60
123
35
14
3
33

1.8
2.3
1.5
0.6
1.9
6.75
1.5
2
0.4

0
0
0
0
0
0
245
0
190

0.2
0.07
0.17
0.7
0.04
0
0.08
0.1

0.04

C (mg)
0
18
102
49
0
0
3
0
4
9
78
0
0
30
21
0.7
18
18
0
41
8
46
0
6
22
0
17
0
46
3
4
0
5
49