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Valoarea nutritiva a unor verdeturi, legume si fructe

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Verdeturi, legume
 (100 grame)

Apa
(%)

Energie
(kcal)

Proteine
(grame)

Vitamina C
(mg)

Ca
(mg)

P
(mg)

Mg
(mg)

Proportia
Ca:P

andive, cu frunza lata (Endive, Escarol)
Cichorium endivia

93.79

17

1.25

6.5

52

28

15

1.9:1

anghinare (Artichoke)
Cynara scolymus

84.94

47

3.27

11.7

44

90

60

0.5:1

ardei gras galben (Sweet Yellow Peppers)
Capsicum annuum

92.02

27

1.00

183.5

11

24

12

0.5:1

ardei gras rosu (Sweet Red Peppers)
Capsicum annuum

92.19

27

0.89

190.0

9

19

10

0.5:1

ardei gras verde (Green Pepper)
Capsicum annuum

92.19

27

0.89

89.3

9

19

10

0.5:1

bama (Okra)
Abelmoschus esculentus

89.58

33

2.00

21.1

81

63

57

1.3:1

broccoli (Broccoli)
Brassica oleracea (Botrytis Group)

90.69

28

2.98

93.2

48

66

25

0.7:1

busuioc, frunza (Basil)
Ocimum basilicum

90.96

27

2.54

18.0

154

69

81

2.2:1

batat (Sweet Potato)
Ipomoea batatas

72.84

105

1.65

22.7

22

28

10

0.8:1

batat, frunza (Sweet Potato Leaves)
Ipomoea batatas

87.96

35

4.00

11.0

37

94

61

0.4:1

castravete cu coaja (Cucumber with peel)
Cucumis sativus

96.01

13

0.69

5.3

14

20

11

0.7:1

castravete decojit (Cucumber without peel)
Cucumis sativus

96.49

12

0.57

2.8

14

21

12

0.7:1

cicoare Witloof (Witloof )
Cichorium intybus

94.52

17

0.90

2.8

19

26

10

0.7:1

cicoare, frunza (Chicory Greens)
Cichorium intybus

92.00

23

1.70

24.0

100

47

30

2.1:1

conopida (Cauliflower)
Brassica oleracea (Botrytis group)

91.91

25

1.98

46.4

22

44

15

0.5:1

conopida, frunza (Cauliflower, green)
Brassica oleracea (Botrytis Group)

89.79

31

2.95

88.1

33

62

20

0.5:1

coriandru, frunza/patrunjel chinezesc (Cilantro)
Coriandrum sativum

92.21

23

2.13

27.0

67

48

26

1.4:1

creson de gradina (Cress, Garden)
Lepidium sativum

89.40

32

2.60

69.0

81

76

38

1.1:1

dovleac de copt (Pumpkin)
Cucurbita spp

91.60

26

1.00

9.0

21

44

12

0.5:1

dovleac, soiuri de iarna (Squash, winter)
Cucurbita spp.

88.72

37

1.45

12.3

31

32

21

1:1

dovleac, soiuri de vara (Squash, summer)
Cucurbita spp.

93.68

20

1.18

14.8

20

35

23

0.6:1

frunza de patrunjel (Parsley)
Petroselinum crispum

87.71

36

2.97

133.0

138

58

50

2.4:1

gulie (Kohlrabi)
Brassica oleracea (Gongylodes Group)

91.00

27

1.70

62.0

24

46

19

0.5:1

Verdeturi, legume
 (100 grame)

Apa
(%)

Energie
(kcal)

Proteine
(grame)

Vitamina C
(mg)

Ca
(mg)

P
(mg)

Mg
(mg)

Proportia
Ca:P

iarba grasa de gradina (Purslane)
Portulaca oleracea

93.92

16

1.30

21.0

65

44

68

1.5:1

loboda salbatica/spanac alb (Lambs quarters)
Chenopodium album

84.30

43

4.20

80.0

309

72

34

4.3:1

laptuca (Butterhead lettuce)
Lactuca sativa

95.58

13

1.29

8.0

32

23

13

1.4:1

limba mielului/boranta rosie (Borage)
Borago officinalis

93.00

21

1.80

35.0

93

53

52

1.8:1

lucerna frageda (Alfalfa Sprouts)
Medicago sativa

91.14

29

3.99

8.2

32

70

27

0.5:1

macris (Dock)
Rumex spp.

93.00

22

2.00

48.0

44

63

103

0.7:1

marar (Dill Weed)
Anethum graveolens

85.95

43

3.46

85.0

208

66

55

3.2:1

mazare verde (Peas, green)
Pisum sativum

78.86

81

5.42

40.0

25

108

33

0.2:1

mazare verde in pastaie (Peas podded)
Pisum sativum

88.89

42

2.80

60.0

43

53

24

0.8:1

morcov (Carrot)
Daucus carota

87.79

43

1.03

9.3

27

44

15

0.6:1

mustar, frunza (Mustard Greens)
Brassica juncea

90.80

26

2.70

70.0

103

43

32

2.4:1

nap (Turnip)
Brassica rapa (Rapifera group)

91.87

27

0.90

21.0

30

27

11

1.1:1

nap, frunza (Turnip Greens)
Brassica rapa (Rapifera group)

91.07

27

1.50

60.0

190

42

31

4.5:1

nasturel/macris de balta (Watercress)
Nasturtium officinale

95.11

11

2.30

43.0

120

60

21

2:1

papadie (Dandelion Greens)
Taraxacum officinale

85.60

45

2.70

35.5

187

66

36

2.8:1

pastarnac (Parsnips)
Pastinaca sativa

79.53

75

1.20

17.0

36

71

29

0.5:1

patlagina (Plantain)
Plantago spp.

65.28

122

1.30

18.4

3

34

37

0.1:1

porumb fraged, alb (Corn, White)
Zea mays

75.96

86

3.22

6.8

2

89

37

0.02:1

ridiche (Radish)
Raphanus sativus

94.84

20

0.60

22.8

21

18

9

1.2:1

rosie * (Tomato, year round average)
Lycopersicum esculentum *

93.76

21

0.85

19.1

5

24

11

0.2:1

Verdeturi, legume
 (100 grame)

Apa
(%)

Energie
(kcal)

Proteine
(grame)

Vitamina C
(mg)

Ca
(mg)

P
(mg)

Mg
(mg)

Proportia
Ca:P

salata arugula, rucola (Arugula lettuce, rocket)
Eruca sativa

91.71

25

2.58

15.0

160

52

47

3.1:1

salata fara capatana (LooseLeaf lettuce)
Lactuca sativa

94.00

18

1.30

18.0

68

25

11

2.7:1

salata verde (Romaine lettuce)
Lactuca sativa

94.91

14

1.62

24.0

36

45

6

0.8:1

sfecla (Beet)
Beta vulgaris

87.58

43

1.61

4.9

16

40

23

0.4:1

sfecla, frunza (Beet Greens)
Beta vulgaris

92.15

19

1.82

30.0

119

40

72

3:1

sfecla mangold (Chard, Swiss)
Beta vulgaris (Cicla Group)

92.66

19

1.80

30.0

51

46

81

1.1:1

spanac (Spinach)
Spinacia oleracea

91.58

22

2.86

28.1

99

49

79

2:1

sparanghel (Asparagus)
Asparagus officinalis

92.40

23

2.28

13.2

21

56

18

0.4:1

telina, frunza (Celery)
Apium graveolens

94.64

16

0.75

7.0

40

25

11

1.6:1

topinambur (Jerusalem Artichokes)
Helianthus tuberosus

78.01

76

2.00

4.0

14

78

17

0.2:1

varza capatana/alba (Cabbage, common)
Brassica oleracea (Capitata Group)

92.52

24

1.21

51.0

47

23

15

2:1

varza chinezeasca Pakchoi (Pak-choi cabbage)
Brassica rapa (Chinensis Group)

95.32

13

1.50

45.0

105

37

19

2.8:1

varza chinezeasca Petsai (Pe-Tsai cabbage)
Brassica rapa (Pekinensis Group)

94.39

16

1.20

27.0

77

29

13

2.7:1

varza creata (Savoy cabbage)
Brassica oleracea (Capitata Group)

91.00

27

2.00

31.0

35

42

28

0.8:1

varza de Bruxelles (Brussels Sprouts)
Brassica oleracea (Gemmifera Group)

86.00

43

3.38

85.0

42

69

23

0.6:1

varza rosie (Red cabbage)
Brassica oleracea (Capitata Group)

91.55

27

1.39

57.0

51

42

15

1.2:1

varza Tatsoi (Spinach mustard)
Brassica rapa (Perviridis Group)

92.20

22

2.20

130.0

210

28

11

7.5:1

varza verde (Collards)
Brassica oleracea (Acephala Group)

90.55

30

2.45

35.3

145

10

9

14.5:1

varza verde creata (Kale)
Brassica oleracea (Acephala Group)

84.46

50

3.30

120.0

135

56

34

2.4:1

Fructe
 (100 grame)

Apa
(%)

Energie
(kcal)

Proteine
(grame)

Vitamina C
(mg)

Ca
(mg)

P
(mg)

Mg
(mg)

Proportia
Ca:P

afina neagra (Blueberries)
Vaccinium spp.

84.61

56

0.67

13.0

6

10

5

0.6:1

afina rosie (Cranberries)
Vaccinium macrocarpon

86.54

49

0.39

13.5

7

9

5

0.8:1

ananas (Pineapple)
Ananus comosus

86.50

49

0.39

15.4

7

7

14

1:1

banana (Banana)
Musa X paradisiaca

74.26

92

1.03

9.1

6

20

29

0.3:1

caisa (Apricots)
Prunus armeniaca

86.35

48

1.40

10.0

14

19

8

0.7:1

capsuna (Strawberries)
Fragaria X ananassa

91.57

30

0.61

56.7

14

19

10

0.7:1

cireasa (Cherries, Sweet)
Prunus avium

80.76

72

1.20

7.0

15

19

11

0.8:1

fructe kaki (Persimmon, Japanese)
Diospyros kaki

80.32

70

0.58

7.5

8

17

9

0.5:1

grapefruit galben (Grapefruit, White)
Citrus paradisi

90.48

33

0.69

33.3

12

8

9

1.5:1

grapefruit rosu (Grapefruit, Pink/Red)
Citrus paradisi

91.38

30

0.55

38.1

11

9

8

1.2:1

guava (Guava)
Psidium guajava

86.10

51

0.82

183.5

20

25

10

0.8:1

gutuie (Quince)
Cydonia oblonga

83.80

57

0.40

15.0

11

17

8

0.6:1

kiwi (Kiwi)
Actinidia chinensis

83.05

61

0.99

98.0

26

40

30

0.65:1

lamaie fara coaja (Lemon without peel)
Citrus limon

88.98

29

1.10

53.0

26

16

8

1.6:1

lamaie verde (Lime)
Citrus aurantifolia

88.26

30

0.70

29.1

33

18

6

1.8:1

lubenita (Watermelon)
Citrullus lanatus

91.51

32

0.62

9.6

8

9

11

0.9:1

mandarina (Tangerine)
Citrus reticulata

87.60

44

0.63

30.8

14

10

12

1.4:1

mango (Mango)
Mangifera indica

81.71

65

0.51

27.7

10

11

9

0.9:1

mar cu coaja (Apple with skin)
Malus sylvestris

83.93

59

0.19

5.7

7

7

5

1:1

mar decojit (Apple without skin)
Malus sylvestris

84.46

57

0.15

4.0

4

7

3

0.6:1

mura (Blackberries)
Rubus spp.

85.64

52

0.72

21.0

32

21

20

1.5:1

nectarin (Nectarine)
Prunus persica var. nectarina

86.28

49

0.94

5.4

5

16

8

0.3:1

papaya (Papaya)
Carica papaya

88.83

39

0.61

61.8

24

5

10

4.8:1

para (Pear)
Pyrus communis

83.81

59

0.39

4.0

11

11

6

1:1

pepene cantalup (Cantaloupe)
Cucumis melo

89.78

35

0.88

42.2

11

17

11

0.6:1

pepene casaba (Casaba Melon)
Cucumis melo

92.00

26

0.90

16.0

5

7

8

0.7:1

pepene galben (Honeydew Melon)
Cucumis melo

89.66

35

0.46

24.8

6

10

7

0.6:1

piersica (Peaches)
Prunus persica

87.66

43

0.70

6.6

5

12

7

0.4:1

portocala (Orange)
Citrus sinensis

86.75

47

0.94

53.2

40

14

10

2.9:1

pruna (Plum)
Prunus spp.

85.20

55

0.79

9.5

4

10

7

0.4:1

strugure (Grapes)
Vitis vinifera

80.56

71

0.66

10.8

11

13

6

0.8:1

zmeura (Raspberries)
Rubus spp.

86.57

49

0.91

25.0

22

12

18

1.8:1


Apa
(%)

Energie
(kcal)

Proteine
(grame)

Vitamina C
(mg)

Ca
(mg)

P
(mg)

Mg
(mg)

Proportia
Ca:P

* rosie: iunie-octombrie: 26 mg Vitamina C; noiembrie-mai: 10 mg Vitamina C;

(Sursa: United States Department of Agriculture,
Nutrient Database for Standard Reference, Release 15.)

Observatie:
  In tabel sunt prezentate valori medii. In functie de soi / varietate, momentul recoltarii, gradul de coacere, conditiile climatice, anotimp, conditiile geologice (starea solului), valorile pot fi diferite.


Bunatati


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