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MENU MAKAN IBU 1 HARI

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Nama Makanan Jumlah energy carbohydr.
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MAKAN PAGI (07.00-08.00)

nasi goreng singkong
nasi putih 75 g 97.5 kcal 21.5 g
singkong putih 25 g 32.8 kcal 8.0 g
minyak kelapa 10 g 86.2 kcal 0.0 g
wortel 25 g 4.8 kcal 1.0 g
daun seledri 10 g 2.1 kcal 0.5 g

Meal analysis: energy 223.3 kcal (10 %), carbohydrate 31.0 g (11 %)

omelet telur
telur ayam 55 g 85.3 kcal 0.6 g
minyak kelapa 10 g 86.2 kcal 0.0 g
sayur bayam wortel 30 g 5.7 kcal 1.2 g
buncis mentah 30 g 10.5 kcal 2.4 g
daun seledri 3g 0.6 kcal 0.2 g

Meal analysis: energy 188.3 kcal (8 %), carbohydrate 4.4 g (2 %)

sate tempe lelet

tempe kedele murni 30 g 59.7 kcal 5.1 g
tepung terigu 5g 19.0 kcal 4.6 g
telur ayam 15 g 23.3 kcal 0.2 g

Meal analysis: energy 102.0 kcal (5 %), carbohydrate 9.8 g (3 %)

pisang ambon 80 g 73.6 kcal 18.7 g

Meal analysis: energy 73.6 kcal (3 %), carbohydrate 18.7 g (7 %)

snack pagi (09.00-10.00)

sate ongol-ongol singkong
singkong putih 50 g 65.5 kcal 15.9 g
agar-agar 2g 0.0 kcal 0.0 g
gula aren 15 g 55.3 kcal 14.1 g
kelapa parutan 5g 8.9 kcal 0.4 g
jambu biji 45 g 23.0 kcal 5.4 g

Meal analysis: energy 152.7 kcal (7 %), carbohydrate 35.8 g (13 %)

makan siang (12.00-13.00)

nasi tiwul singkong
nasi putih 75 g 97.5 kcal 21.5 g
singkong parut 25 g 32.8 kcal 8.0 g

Meal analysis: energy 130.3 kcal (6 %), carbohydrate 29.4 g (10 %)

bola-bola tahu
tahu 50 g 38.0 kcal 0.9 g
telur ayam 25 g 38.8 kcal 0.3 g
tepung terigu 10 g 36.4 kcal 7.6 g
minyak 10 g 86.2 kcal 0.0 g
wortel 10 g 1.9 kcal 0.4 g
daun seledri 3g 0.6 kcal 0.2 g

Meal analysis: energy 201.9 kcal (9 %), carbohydrate 9.4 g (3 %)

sayur jagung daun kelor

daun kelor mentah 75 g 45.0 kcal 8.4 g
jagung kuning segar 30 g 32.4 kcal 7.5 g
tomat muda 15 g 3.1 kcal 0.7 g

Meal analysis: energy 80.6 kcal (4 %), carbohydrate 16.6 g (6 %)

ikan nila fillet goreng

ikan nila 125 g 162.5 kcal 0.0 g
tepung terigu 5g 18.2 kcal 3.8 g
minyak kelapa 5g 43.1 kcal 0.0 g
saos tomat 15 g 4.8 kcal 1.0 g
wortel 10 g 1.9 kcal 0.4 g

Meal analysis: energy 230.5 kcal (10 %), carbohydrate 5.3 g (2 %)

pisang ambon 80 g 73.6 kcal 18.7 g

Meal analysis: energy 73.6 kcal (3 %), carbohydrate 18.7 g (7 %)

snack sore (15.00-16.00)

puding ubi jalar ungu
agar-agar 2g 0.0 kcal 0.0 g
ubi jalar ungu 70 g 78.4 kcal 18.4 g
tepung maizena 5g 19.0 kcal 4.6 g
susu skim 20 g 7.0 kcal 1.0 g
gula pasir 10 g 38.7 kcal 10.0 g

Meal analysis: energy 143.1 kcal (6 %), carbohydrate 33.9 g (12 %)

makan malam (18.00-19.00)

nasi putih 150 g 195.0 kcal 42.9 g

Meal analysis: energy 195.0 kcal (9 %), carbohydrate 42.9 g (15 %)

ayam pepes
daging ayam 100 g 285.0 kcal 0.0 g
daun kemangi mentah 3g 0.6 kcal 0.2 g

Meal analysis: energy 285.6 kcal (13 %), carbohydrate 0.2 g (0 %)

sate tempe bacem
tempe bacem 25 g 59.2 kcal 4.4 g
kecap 5g 3.0 kcal 0.3 g

Meal analysis: energy 62.2 kcal (3 %), carbohydrate 4.7 g (2 %)

sayur capcay
wortel 30 g 5.7 kcal 1.2 g
kembang kool 30 g 7.5 kcal 1.6 g
kool 30 g 10.5 kcal 2.4 g
sawi hijau 30 g 4.5 kcal 0.6 g
saus tiram 20 g 6.4 kcal 1.4 g
tepung maizena 5g 19.0 kcal 4.6 g

Meal analysis: energy 53.7 kcal (2 %), carbohydrate 11.8 g (4 %)

pepaya 100 g 39.0 kcal 9.8 g

Meal analysis: energy 39.0 kcal (2 %), carbohydrate 9.8 g (3 %)

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HASIL PERHITUNGAN
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Zat Gizi hasil analisis rekomendasi persentase
nilai nilai/hari pemenuhan
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energy 2235.3 kcal 1900.0 kcal 118 %
water 0.0 g 2600.0 g 0%
protein 98.8 g(17%) 47.0 g(12 %) 210 %
fat 84.7 g(33%) 73.0 g(< 30 %) 116 %
carbohydr. 282.4 g(50%) 332.0 g(> 55 %) 85 %
dietary fiber 21.9 g 30.0 g 73 %
alcohol 0.0 g - -
PUFA 14.1 g 10.0 g 141 %
cholesterol 565.9 mg - -
Vit. A 1984.1 µg 800.0 µg 248 %
carotene 0.0 mg - -
Vit. E 0.0 mg - -
Vit. B1 1.5 mg 1.0 mg 149 %
Vit. B2 1.8 mg 1.2 mg 153 %
Vit. B6 3.4 mg 1.2 mg 285 %
folic acid eq. 0.0 µg - -
Vit. C 267.4 mg 100.0 mg 267 %
sodium 635.5 mg 2000.0 mg 32 %
potassium 3659.4 mg 3500.0 mg 105 %
calcium 599.1 mg 1000.0 mg 60 %
magnesium 477.6 mg 300.0 mg 159 %
phosphorus 1508.4 mg 700.0 mg 215 %
iron 16.4 mg 15.0 mg 109 %
zinc 10.0 mg 7.0 mg 142 %