Daily Nutrient Targets
For you (52 years, 158 cm, 80 kg):
Nutrient Target
Protein 70–90 g
Carbohydrates 180–250 g
Fat 50–70 g
Fiber 25–30 g
Water 2–2.5 L
Example 2
Almond 35gm
A 35-gram serving of baked or dry-roasted almonds is a nutrient-dense snack providing about 202 calories. It is highly regarded for its heart-healthy fats, plant-based protein, and high levels of Vitamin E, which support cellular health and metabolism. [1, 2, 3, 4, 5]
Key Nutrients (Per 35g Serving)
Below is the standard nutritional breakdown for 35 grams of dry-roasted or baked almonds: [1]
Nutrient [1, 2, 3, 4, 5] Amount % Daily Value (DV)*
Calories 202 kcal ~10%
Total Fat ~17.5g 22%
— Monounsaturated Fat ~11g -
Protein ~7.5g 15%
Total Carbs ~7g 2%
Dietary Fiber ~4g 16%
Sugars ~2g -
Example 2
**Berikut adalah pecahan maklumat pemakanan untuk 100 gram kacang tanah rebus:
Kalori: ~318 kkal
Lemak: 22 g
Protein: 13.5 g
Karbohidrat: 21 g
Serat: 8.8 g
Example 1
Trusted SourceFacts for 1 cup (81 grams) of raw oats are:
Calories: 307
Water: 8.7 grams
Protein: 10.7 grams
Carbs: 54.8 grams
Sugar: 0.8 grams
Fiber: 8.1 grams
Fat: 5.3 grams
Carbs
Carbs make up 66% of oats by dry weight.
About 11% of the carbs is fiber, while 85% is starch. Oats are very low in sugar, with only 1% coming from sucrose.
Simple Plate Method
At each main meal:
½ plate vegetables
¼ plate protein
¼ plate carbohydrates
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