Дослідіть продукти за вмістом поживних речовин
Найкращі джерела харчування для кожного важливого вітаміну, мінералу та макроелемента
Ранговані рейтинги найкращих джерел харчування для кожного поживного речовини, створені на основі бази даних USDA FoodData Central. Кожен рейтинг показує значення на 100 г і на порцію, щоб ви могли порівнювати порівнювані речі.
Дані отримані з USDA FoodData Central
Макронутрієнти
Protein
Amino acid polymers essential for tissue repair, immunity, and enzyme function.
DV: 50 g per day
Carbohydrate, by difference
Total digestible carbohydrates including sugars and starches.
DV: 275 g per day
Total lipid (fat)
All fats — saturated, unsaturated, and trans combined.
DV: 78 g per day
Fiber, total dietary
Indigestible plant carbohydrates that support gut health and satiety.
DV: 28 g per day
Total Sugars
All mono- and disaccharides (naturally occurring + added).
DV: 50 g per day
Жири
Fatty acids, total saturated
Saturated fatty acids — raises LDL cholesterol when consumed in excess.
DV: 20 g per day
Fatty acids, total monounsaturated
Heart-healthy fats abundant in olive oil, avocados, and nuts.
Fatty acids, total polyunsaturated
Essential fatty acids including omega-3 and omega-6 families.
Fatty acids, total trans
Industrial trans fats — linked to cardiovascular disease; aim for 0.
DV: 0 g per day
Cholesterol
Sterol found in animal foods; dietary intake affects blood levels modestly.
DV: 300 mg per day
PUFA 22:6 n-3 (DHA)
Long-chain omega-3 fatty acid — brain, retina, and neural development.
PUFA 22:5 n-3 (DPA)
Intermediate omega-3 fatty acid between EPA and DHA in metabolism.
Мінеральні речовини
Sodium, Na
Electrolyte regulating fluid balance; excess linked to hypertension.
DV: 2300 mg per day
Potassium, K
Electrolyte supporting heart rhythm, muscle contraction, and blood pressure.
DV: 4700 mg per day
Calcium, Ca
Structural mineral for bones and teeth; also neural signaling and clotting.
DV: 1000 mg per day
Magnesium, Mg
Cofactor in 300+ enzyme systems, including ATP production and muscle function.
DV: 420 mg per day
Phosphorus, P
Structural component of bones, DNA, and cell membranes.
DV: 700 mg per day
Iron, Fe
Component of hemoglobin; deficiency causes anemia.
DV: 18 mg per day
Zinc, Zn
Supports immune function, wound healing, and taste perception.
DV: 11 mg per day
Copper, Cu
Trace mineral involved in iron metabolism and connective tissue formation.
DV: 0.9 mg per day
Manganese, Mn
Cofactor for antioxidant enzymes and bone development.
DV: 2.3 mg per day
Selenium, Se
Antioxidant mineral supporting thyroid function and immune defense.
DV: 55 µg per day
Вітаміни
Vitamin A, RAE
Retinol-activity equivalents — vision, immune function, cell growth.
DV: 900 µg per day
Retinol
Preformed vitamin A from animal sources (counts toward Vitamin A total).
Vitamin C, total ascorbic acid
Antioxidant supporting collagen synthesis and iron absorption.
DV: 90 mg per day
Vitamin D (D2 + D3)
Fat-soluble vitamin for calcium absorption and bone health.
DV: 20 µg per day
Vitamin E (alpha-tocopherol)
Fat-soluble antioxidant protecting cell membranes from oxidation.
DV: 15 mg per day
Vitamin K (phylloquinone)
Required for blood clotting and bone metabolism.
DV: 120 µg per day
Thiamin
Vitamin B1 — energy metabolism, especially in nervous system.
DV: 1.2 mg per day
Riboflavin
Vitamin B2 — energy production, red blood cell formation.
DV: 1.3 mg per day
Niacin
Vitamin B3 — converts food into energy; supports skin and nerves.
DV: 16 mg per day
Pantothenic acid
Vitamin B5 — essential for coenzyme A and fatty acid synthesis.
DV: 5 mg per day
Vitamin B-6
Amino acid metabolism and neurotransmitter synthesis.
DV: 1.7 mg per day
Folate, total
Vitamin B9 — DNA synthesis, critical during pregnancy.
DV: 400 µg per day
Vitamin B-12
Red blood cell formation and nervous system function.
DV: 2.4 µg per day
Choline, total
Essential nutrient for cell membranes and neurotransmitters.
DV: 550 mg per day
Антиоксиданти та каротиноїди
Carotene, beta
Provitamin A carotenoid — converts to retinol and acts as antioxidant.
Carotene, alpha
Provitamin A carotenoid, half the vitamin A activity of beta-carotene.
Cryptoxanthin, beta
Provitamin A carotenoid found in orange fruits and peppers.
Lycopene
Red-pigment antioxidant; studied for prostate and cardiovascular benefit.
Lutein + zeaxanthin
Macular pigments protecting retinal health and vision.
Інші сполуки
Створіть план, який відповідає вашим цільовим показникам поживних речовин
Тижневий автоматичний баланс калорій, макроелементів, вітамінів та мінералів — без необхідності ручного відстеження.
Створити мій план харчування