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Food
pukul 07.00
nasi putih
ikan kakap
buncis mentah
Carrot fresh
sawi hijau
tahu
minyak kelapa sawit
Nasi
ikan kakap goreng
Sayur Sop
Amount
g
150
75
10
20
20
30
5
pukul 10.00
susu
150
5
pukul 12.00
nasi
tumis sayur
nasi putih
Broccoli fresh cooked
kacang panjang mentah
jagung kuning pipil baru
tempe kedele murni
minyak kelapa sawit
ikan mujair segar
150
25
10
10
30
5
75
pukul 15.00
kacang hijau
santan
gula aren
roti tawar
50
5
10
10
pukul 18.00
makaroni skotel
makaroni
telur ayam
susu skim / tak berlemak cair
Hard cheese
ayam
margarin
bayam segar
Sum for this meal:
25
60
75
25
50
5
10
Sum:
Kebutuhan
Persentase
energy
protein
fat
kcal
g
g
195
3.6
62.9
13.7
3.5
0.2
5.2
0.2
3
0.5
22.8
2.4
43.1
0
carbohydr. fiber
g
g
0.3
42.9
0.5
0
0
0.8
0
1
0
0.4
1.4
0.6
5
0
Vit. A
g
carotene
mg
0.5
0
0.3
0.7
0.4
0.4
0
0
8.3
6.7
314.8
60.6
0
250
1.6
1.6
87.10%
335.5
24.40%
20.5
22.90%
7.4
17.80%
45.6
28.90%
2.3
24.50%
640.3
53.50%
52.3
19.3
5.1
0
0.3
0
7.4
5
0
0
1.5
0
71.7
5.20%
5.1
5.70%
0.3
0.70%
12.3
7.80%
0
0.00%
1.5
0.10%
195
5.8
3.5
10.8
59.7
43.1
62.9
3.6
0.8
0.2
0.3
5.7
0
13.7
0.3
0
0
0.1
2.3
5
0.5
42.9
0.5
0.8
2.5
5.1
0
0
0.5
0.7
0.3
0.3
0.4
0
0
0
34.3
6.7
1.3
0.3
250
8.3
380.9
27.70%
24.3
27.10%
8.3
20.10%
51.8
32.80%
2.2
24.00%
300.8
25.10%
58
3.5
36.9
27.4
3.8
0
0.1
0.9
0.3
0.3
0
0.3
10.4
0.2
9.4
5.2
3.3
0.1
0
0.3
1
0
0
0
125.8
9.20%
4.8
5.40%
0.9
2.10%
25.2
16.00%
3.6
39.20%
1
0.10%
0
0.00%
88.3
93.1
26.2
73.7
142.4
31.8
3.7
3
7.6
2.6
8
13.4
0
0.4
0.4
6.4
0.2
4.6
9.4
3.6
0
17.7
0.7
3.7
0
0
0
0.7
1.1
0
0
0
0
0
0.1
0
114
0.8
54.5
19.5
12.5
51.9
459.1
34.9
24.6
22.8
1.1
253.1
0
0.00%
0.2
0.2
11.30%
33.40%
38.90%
59.30%
14.40%
12.30%
21.20%
1.50%
1373
1242.4
110.5 %
90
93.1
96.77%
41.5
41.41
100.20%
157.7
155.3
101.54%
9.2
25
36.80%
1196.8
1.8
Vit. E (eq.)Vit. B1
Vit. B2
mg
mg
mg
0
0
0.8
0.1
0
0
0.1
0
0.4
0
0
0
0.2
0
Vit. B6
mg
folate
g
Vit. C
mg
sodium
mg
0
0
0
0
0
0
0
0.1
0.2
0
0
0
0
0
3
7.5
3.3
2.4
14.6
4.5
0
0
0.8
1
1.4
5
0
0
0
46.5
0.3
12
3.2
2.1
0
1.4
32.10%
0.1
21.80%
0.1
10.10%
0.3
26.90%
35.3
13.90%
8.1
26.00%
64.1
10.40%
0
0
0.1
0
0.2
0
0.1
0
7.5
0
1.5
0
78
0.1
0
0.00%
0.1
9.60%
0.2
17.30%
0.1
5.40%
7.5
3.00%
1.5
4.80%
78.1
12.70%
0
0.2
0
0
0.3
0.2
0.8
0
0
0
0
0
0
0.1
0
0
0
0
0
0
0
0.1
0
0
0
0.1
0
0.2
3
12
3.3
4.6
15.6
0
7.5
0
15.3
1
0.6
0
0
0.8
0
3.8
0.3
1.7
1.8
0
46.5
1.4
31.50%
0.2
26.70%
0.2
12.90%
0.4
33.10%
46
18.10%
17.6
56.20%
54
8.80%
0
0
0
0
0.1
0
0
0
0
0
0
0
0.1
0
0
0
104
0.3
0.1
3.1
0
0.1
0
0
2
0.2
3.8
60.9
0
0.00%
0.1
18.00%
0
3.20%
0.1
5.10%
107.4
42.30%
0.1
0.20%
66.9
10.90%
0
1.2
0
0.1
0
0.3
0
0
0
0
0
0
0
0
0
0.3
0.1
0.1
0.1
0
0
0
0.1
0
0
0.1
0
0.1
4.5
26.4
3.8
10
2.5
0
10.4
0
0
0.8
0
0
0
3.3
0.8
74.4
39
200
36.5
0
1.1
1.6
0.1
0.7
0.3
57.6
4.1
351.8
36.40%
23.80%
56.50%
29.50%
22.70%
12.90%
57.20%
4.5
0.6
1.2
1.1
253.8
31.4
614.8
potassiumcalcium
magnesiu phosphoruiron
mg
mg
mg
mg
mg
43.5
4.5
19.5
55.5
146.3
8.3
25.5
82.5
29.9
4.6
2.5
3.9
58
8.2
3.6
7
40.4
14.8
3
8.2
36.3
31.5
30.9
29.1
0
0.3
0
0.3
zinc
mg
0.3
0.3
0.1
0.4
0.2
1.6
0
0.6
0.4
0
0.1
0
0.2
0
354.3
22.00%
72.2
9.50%
85
32.70%
186.6
16.50%
3
35.50%
1.4
18.00%
249
0.1
184.5
0.1
16.5
0
151.5
0.1
0
0
0.6
0
249.1
15.50%
184.6
24.30%
16.5
6.30%
151.6
13.40%
0
0.10%
0.6
7.60%
43.5
74.5
29.9
24.9
110.1
0
146.3
4.5
28
4.6
0.2
27.9
0.3
8.3
19.5
5.8
2.5
3.2
21
0
25.5
55.5
19.8
3.9
10.3
61.8
0.3
82.5
0.3
0.3
0.1
0.1
0.7
0
0.3
0.6
0.2
0
0.1
0.5
0
0.4
429.1
26.60%
73.8
9.70%
77.4
29.80%
234.1
20.70%
1.8
21.00%
1.8
22.20%
139
3.5
33.5
11.3
12
0.2
37.7
1
26.5
0.3
2.2
2.7
78
1.1
11
10.5
1.3
0
0.2
0.1
0.6
0
0
0.1
187.4
11.60%
50.8
6.70%
31.7
12.20%
100.7
8.90%
1.5
17.90%
0.8
9.90%
19.5
75.6
124.5
25
91
0
55
4.5
30
92.3
225
6.5
0
21.1
11.3
6
8.3
7.5
10
0
6.2
33.8
103.2
75.8
150
90
0
7.2
0.3
0.7
0
0.1
0.7
0
0.3
0.3
0.7
0.3
1.1
0.9
0
0
390.6
379.4
49.2
459.9
2.2
3.3
24.30%
49.90%
18.90%
40.60%
25.60%
42.30%
1610.6
760.7
259.9
1132.8
8.4
7.9