Nutrição personalizada para hipertrofia muscular

Page 1
BRAZUCANY.TV
Preencha
Sexo (masculino / feminino) :

Idade:
Altura (cm) :
Peso corporal (kg) :
% de gordura corporal: Manuteno
Massa magra (kg) :
Perder peso/definio
Nvel de atividade fsica : Hipertrofia
OBJETIVO
Protena:
Hidratos:
Gordura:
Tempo / Refeio
M
34
194
61.9
26.2
45.7
1.550
2
40%
40%
20%
Produto
TOTAL:
sexo
anos
cm
kg
%
kg
atividade
2,313 Kcal
925
925
463
Quantidade
kcal
kcal
kcal
Unidade
100%
ndice de Massa Corporal

IMC:
IMC magro:
Ritmo Metablico
Ritmo Metablico Basal :
Manuteno:
Definio :
Hipertrofia :
386 kcal/m
231
231
51
Kcal
0
8:00
Caf da manha
Total
Energia %
11:00
% da DDR
1
0%
0
Meio da Manh
Total
Energia %
2:00
% da DDR
1
0%
0
Almoo
Total
Energia %
Brazucany.tv - Visite o nosso you tube www.youtube.com/brazucanytv
Page 2
% da DDR
5:00
0%
0
Pr Treino
Total
Energia %
8:00
% da DDR
1
0%
0
Ps-Treino
Total
Energia %
11:00
% da DDR
1
0%
0
Lanche
Total
Energia %
% da DDR
2:00
0%
0
Jantar
Total
Energia %
% da DDR
0%
Page 3
5:00
Ao Deitar
Total
Energia %
% da DDR
0%
Ingesto diria recomendada para as suas kcals (vitamins-minerals em mcg):

TOTAL gramas:
TOTAL Kcal:
TOTAL%
OBJETIVO gramas:
DIFERENA [ TOTAL - OBJETIVO ] gramas:
DIFERENA [ TOTAL - OBJETIVO ] Kcal:
-2,313
Page 4
ndice de Massa Corporal

2
16.4 kg/m
2
12.1 kg/m
Katch - McArdle
Mifflin - St. Jeor
Harris - Benedict
O melhor mtodo
usa a % de gordura
bom mtodo
usa a idade
Mtodo no to bom
usa a idade
Ritmo Metablico
Manuteno:
1,357
2,103
+10% kcal
2,313
0% kcal
2,103
gramas por
6
refeies
gr
39 gr
gr
39 gr
gr
9 gr
Protena (g)
Carbs (g) Gordura (g)
kcal por dia

1,669
kcal por dia
1,659
kcal por dia
2,586
kcal por dia
2,571
kcal por dia
2,845
kcal por dia
2,828
kcal por dia
2,586
kcal por dia
2,571
Ingesto Diria Recomendada para uma dieta de 2500 kcal (ingesto de vitamin
3,000
1,200
1,300
16,000
Nveis Superiores Tolerveis de Ingesto (ingesto diria de vitaminas-minerais
10,000
35,000
Vit A (IU)
Vit B-1
Vit B-2
Vit B-3
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0%
0%
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0%
0%
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0%
0
0%
0
0
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0%
0%
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0%
0%
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0%
0%
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
Page 6
0%
0%
0%
0%
0%
0%
0%
0%
2,776
1,110
1,203
14,805
0%
0%
s kcals (vitamins-minerals em mcg):

0
0
0%
0
0%
231
-231
-925
0
0
0%
% de Ingesto Diria Recomendada (vermelho significa que a sua ingesto de vita

0%
0%
0%
0%
231
51
% de Limite Superior de Segurana (vermelho significa que a sua ingesto de vitam
-231
-925
-51
-463
0%
0%
Page 7
Harris - Benedict
Nvel de atividade fsica
um valor entre 1.2 e 1.9 usado para calcular o seu nvel de calorias de manuteno (
Mtodo no to bom
usa a idade
Aviso: os indivduos que consomem drogas (cafena, efedrina, hormonas da tiride, esterides, DNP, etc.) podem te
1.200
= Sedentrio: pouco ou nenhum exerccio e um trabalho de secretria
1.375
= Ligeiramente ativo: exerccio ligeiro / desportos 1-3 dias por semana
kcal per day
1.550
= Moderadamente ativo: exercicio moderado / desportos 3-5 dias por semana
kcal per day
1.650
= Programa de treino de musculao intenso / desportos 4-5 dias por semana
kcal per day
1.725
= Muito ativo: exerccio intenso / desportos 6-7 dias por semana
kcal per day
1.900
= Extremamente ativo: prtica diria de exerccio intensa e longa / desportos dirios mais trabalho f
ra uma dieta de 2500 kcal (ingesto de vitaminas-minerais emReferncia:
mcg) :
http://en.wikipedia.org/wiki/Dietary_Reference_Intake
5,000
1,300
400
2
90,000
200
15,000
ngesto (ingesto diria de vitaminas-minerais em mcg) :
Referncia: http://en.wikipedia.org/wiki/Dietary_Reference_Intake
100,000
1,000
2,000,000
2,000
1,000,000
Vit B-5
Vit B-6
Vit B-9
Vit B-12
Vit C
Vit D (IU)
Vit E
0%
0%
0%
0%
0%
0%
0%
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
Page 8
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0%
0%
0%
0%
0%
0%
Page 9
0%
0%
0%
0%
0%
0%
0%
4,626
1,203
370
83,276
185
13,879
da (vermelho significa que a sua ingesto de vitaminas-minerais demasiado baixa ; o seu objetivo deve ser 100%):
0%
0%
0%
0%
0%
0%
0%
a (vermelho significa que a sua ingesto de vitaminas-minerais demasiado alta):

-
0%
0%
0%
0%
0%
Page 10
ara calcular o seu nvel de calorias de manuteno (manuteno = BMR x nvel de atividade fsica).
ormonas da tiride, esterides, DNP, etc.) podem ter valores at duas vezes mais elevados do que os indicados abaixo.
sportos 3-5 dias por semana

/ desportos 4-5 dias por semana
intensa e longa / desportos dirios mais trabalho fsico

g/wiki/Dietary_Reference_Intake
120
550,000
1,000,000
g/wiki/Dietary_Reference_Intake
3,500,000
2,500,000
Vit K
Colina
Clcio
900
8,000
420,000
2,300
10,000
Cobre
45,000
Ferro
770,000
Magnsio
11,000
Mangansio
0%
0%
0%
0%
0%
0%
0%
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
Page 11
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0%
0%
0%
0%
0%
0%
Page 12
0%
0%
0%
0%
0%
0%
0%
111
508,911
925,294
833
7,402
388,623
2,128
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
Page 13
700,000
4,700,000
55
1,500,000
11,000
3,700
38
4,000,000
Fsforo
Potssio
400
Selnio
2,300,000
Sdio
40,000
Zinco
10,000
200
gua (g) Fibra (g)
0%
0%
0%
0%
0%
0%
0%
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
Page 14
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0
0%
0%
0%
0%
0%
0%
0%
Page 15
0%
0%
0%
0%
0%
0%
0%
647,706
4,348,880
51
1,387,940
10,178
3,424
35
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
Page 16
200
400
Colesterol (mg) Gord. saturadas/a (g)
Gord. Monoinsaturadas (g)
Gord. Polinsaturadas (g)
0%
0%
0%
0%
0%
0%
0%
0%
0
0%
0%
0%
0%
0
0%
0%
0%
Page 17
0%
0
0%
0%
0%
0%
0
0%
0%
0%
0%
0
0%
0%
0%
0%
0
0%
0%
0%
0%
Page 18
0%
0%
0%
0%
0%
0%
0%
0%
185
0%
Page 19
Aucares (g)
ndice Glicmico
Glycemic Load
0%
0%
0%
0%
Page 20
0%
0%
0%
0%
Page 21
0%
0% Total de acucar nos carboidratos
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Comentrios
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2
Quantidade
1
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
3
Unidade
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
4
5
6
7
8
9
10
Kcal Protena (g) Carbs (g) Gordura (g) Vit A (IU) Vit B-1 Vit B-2
0.0
0.0
0.0
0.0
0.0
0.0
0.0
26.0
1.0
6.5
0.1
7,384.0
50.0 110.0
380.0
0.1
98.1
0.0
0.0
0.0
0.0
389.0
0.0
99.8
0.0
0.0
0.0
19.0
387.0
0.0
100.0
0.0
0.0
0.0
19.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
15.0
1.4
2.8
0.2
7,405.0
70.0
80.0
16.0
1.3
2.3
0.2
7,492.0
64.0
77.0
149.0
6.4
33.1
0.5
9.0 200.0 110.0
46.0
0.7
11.4
0.3
345.0
28.0
26.0
619.0
21.6
7.2
56.0
1.0 211.0 1,014.0
600.0
23.0
13.3
52.0
588.0
25.1
19.6
50.4
0.0
73.0 105.0
585.0
23.7
21.5
49.7
0.0 438.0
98.0
352.0
0.0
88.0
0.0
0.0
0.0
0.0
400.0
100.0
0.0
0.0
0.0
0.0
0.0
400.0
100.0
0.0
0.0
0.0
0.0
0.0
50.0
0.5
13.1
0.1
58.0
79.0
32.0
53.0
0.4
12.9
0.1
5.0
58.0
21.0
60.0
0.5
15.6
0.1
50.0 102.0
21.0
158.0
18.0
0.0
9.0
93.0
92.0 233.0
87.0
18.9
0.0
0.7
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77.2
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1.0
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11.3
13.7
9.9
24.6
5.9
4.9
6.1
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7.7
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3.1
12.8
2.5
3.4
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20.5
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21.6
23.4
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25.2
21.4
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1.8
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14.2
3.3
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21.2
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30.2
0.9
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1.7
9.3
9.6
9.3
75.9
75.9
72.6
77.7
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59.2
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45.9
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3.3
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64.2
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1.7
1.9
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1.2
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31.3
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42.6
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29.7
33.5
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0.6
0.4
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0.3
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1.2
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1.5
1.2
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1.6
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20.8
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12.4
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0.0
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0.7
0.9
36.2
3.4
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3.3
3.2
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25.8
21.5
0.4
15.6
16.2
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0.3
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0.6
0.8
11.9
3.3
9.4
11.0
0.0
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0.9
8.2
8.1
1.1
15.2
0.0
0.0
10.9
12.8
15.9
12.6
5.2
8.4
7.6
9.0
10.9
7.6
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13.4
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0.0
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83.3
80.6
14.7
100.0
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11.8
52.0
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4.8
4.8
5.0
60.1
63.4
6.5
3.1
0.8
74.7
13.8
100.0
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82.4
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8.2
3.7
18.7
74.3
72.9
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77.8
6.4
61.7
32.2
10.6
13.7
0.0
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0.0
3.6
0.8
36.7
48.5
50.6
54.4
47.5
39.9
41.3
43.3
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40.0 129.0 377.0
4.3 30,998.0 562.0 892.0
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927.0
36.0
20.0
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157.0
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75.0
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2,474.0 1,700.0 1,900.0
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2,419.0 1,694.0 1,919.0
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0.0 507.0 202.0
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187.0 155.0
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214.0 385.0 201.0
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0.0 421.0 290.0
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546.0 910.0 1,030.0
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26.1
0.0
49.0
40.0
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495.0 170.0 330.0
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332.0
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27.0
65.2
20.0 341.0 150.0
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0.0
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0.2
0.0
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26.5
1,442.0 176.0 528.0
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487.0
69.0 478.0
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32.0 211.0 217.0
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16.0 399.0 240.0
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0.0 455.0 331.0
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0.0 415.0 337.0
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0.0 373.0 311.0
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3.0 353.0 216.0
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0.0 279.0 131.0
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39.0
371.0
462.0
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114.0
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124.0
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111.0
108.0
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239.0
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562.0
568.0
458.0
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334.0
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356.0
300.0
254.0
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86.0
98.0
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884.0
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371.0
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384.0
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0.6
13.0
11.4
18.3
18.7
9.2
18.8
19.8
19.8
20.1
0.6
0.4
19.6
17.8
24.6
20.4
0.9
3.6
1.0
0.3
0.9
1.0
20.3
21.4
11.6
20.7
26.0
19.0
27.6
24.9
22.2
24.3
12.0
2.0
0.7
1.3
2.0
1.4
12.4
11.8
11.1
10.3
11.4
18.5
18.3
0.0
36.5
13.0
13.1
13.0
13.0
14.6
2.9
2.8
14.2
0.9
9.8
74.7
4.7
0.9
3.5
13.9
0.0
0.0
0.0
0.0
2.2
15.5
2.9
2.3
0.0
0.0
9.5
61.3
6.3
2.3
4.6
6.0
27.5
26.8
0.7
0.0
1.0
0.0
1.5
2.2
2.2
2.8
3.0
7.0
3.4
5.8
6.1
7.4
2.7
3.7
3.4
6.7
0.5
0.5
28.9
0.0
30.2
11.1
9.6
74.7
74.7
75.0
3.6
3.4
71.3
3.9
0.1
1,094.0
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32.0
1.5
0.0
90.0
60.0
43.8
3,333.0
88.0 299.0
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79.0 360.0 450.0
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72.0
56.0 660.0 130.0
1.2
33.0
89.0
76.0
4.0
120.0
37.0
95.0
6.3
40.0 226.0 380.0
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0.2
72.0
31.0
25.0
0.1
23.0
12.0
25.0
3.8
0.0
50.0 250.0
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0.0
41.0 118.0
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0.0
50.0 210.0
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326.0
24.0
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2,163.0
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200.0
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191.0
0.0
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370.0
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0.3
3,131.0
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85.0
45.4
415.0 870.0 160.0
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262.0 840.0 158.0
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37.0 281.0 113.0
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2.0 982.0 337.0
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28.8
27.4
563.0
30.0 334.0
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676.0
30.0 283.0
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481.0
18.0 303.0
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21.0 165.0
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375.0 200.0
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12.0
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98.0
61.0
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1,000.0
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0.2
1,116.0
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74.0
41.0 198.0
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140.0
27.0 163.0
0.3
8.0
23.0 226.0
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11.6
42.2
0.0 1,644.0 161.0
100.0
0.0
0.0
0.0
19.9
22.0 874.0 870.0
6.8
180.0 435.0 175.0
6.7
11.0 340.0 118.0
1.5
0.0
90.0
60.0
1.5
0.0 891.0 400.0
1.4
0.0 488.0 143.0
0.4
9,377.0
78.0 189.0
0.5
9,801.0
16.0 138.0
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62.0 170.0
90.0
0.2
833.0
37.0
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100
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100
100
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100
100
100
100
100
100
100
100
100
30
100
100
125
100
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1-
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689.0
618.0
599.0
677.0
619.0
0.8
1.2
1.0
20.8
28.1
21.6
23.0
0.0
6.6
5.0
80.0
89.0
3.5
5.7
1.2
23.7
19.1
16.0
4.3
3.9
13.0
0.1
16.7
33.2
18.0
14.0
21.6
4.0
3.2
3.0
0.0
5.7
0.0
0.0
92.0
72.4
73.6
6.0
0.7
4.7
7.7
3.1
1.8
0.0
44.0
5.9
55.5
4.2
0.0
3.6
5.4
13.4
6.4
7.7
0.1
0.2
0.3
6.6
3.8
5.5
2.4
0.0
14.2
15.2
7.0
1.0
3.3
0.2
0.3
1.8
5.9
29.0
3.1
3.2
5.4
99.9
67.5
51.7
53.3
66.3
56.0
117.0
1,496.0
0.0
57.0
0.0
0.0
0.0
0.0
12.0
30.0
0.0
0.0
99.0
7.0
200.0
45.0
46.0
41.0
350.0
80.0
66.0
220.0
0.0
203.0
275.0
0.0
0.0
29.0
48.0
45.0
55.0
34.0
47.0
330.0
190.0
108.0
480.0
0.0
266.0
320.0
0.0
0.0
142.0
234.0
94.0
120.0
140.0
120.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
26.0
11
12
13
14
15
16
17
18
19
20
Vit B-3 Vit B-5 Vit B-6 Vit B-9 Vit B-12 Vit C
Vit D (IU) Vit E
Vit K Colina
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
600.0 298.0
61.0
16.0
0.0
9,000.0
0.0 1,060.0
1.1
8,200.0
110.0 132.0
41.0
1.0
0.0
0.0
0.0
0.0
0.0
2,300.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
375.0 134.0
90.0
38.0
0.0 18,000.0
0.0
290.0 173.6 13,400.0
321.0 144.0 100.0
36.0
0.0
3,700.0
0.0
150.0 140.3 11,800.0
700.0 596.0 1,235.0
3.0
0.0 31,200.0
0.0
80.0
1.7 23,200.0
417.0 135.0
29.0
5.0
0.0
9,500.0
0.0
260.0
6.4
1,900.0
3,385.0 469.0 143.0
50.0
0.0
0.0
0.0 26,220.0
0.0 52,100.0
13,403.0
13,525.0
0.0
0.0
0.0
500.0
199.0
284.0
3,217.0
3,803.0
1,600.0
1,600.0
1,600.0
5,091.0
9,800.0
5,799.0
8,654.0
961.0
1,474.0
1,800.0
4,949.0
37.0
0.0
2,063.0
188.0
665.0
1,054.0
557.0
1,066.0
1,060.0
1,395.0
0.0
0.0
0.0
213.0
56.0
0.0
645.0
127.0
1,287.0
1,014.0
1,342.0
1,493.0
750.0
124.0
1,054.0
1,349.0
201.0
918.0
1,221.0
15.0
0.0
153.0
50.0
334.0
296.0
800.0
281.0
543.0
256.0
0.0
0.0
0.0
112.0
100.0
75.0
302.0
300.0
171.0
164.0
145.0
509.0
900.0
217.0
455.0
119.0
125.0
563.0
537.0
9.0
0.0
245.0
86.0
367.0
295.0
209.0
203.0
74.0
145.0
0.0
0.0
0.0
18.0
18.0
5.0
10.0
12.0
6.0
8.0
9.0
20.0
2.0
2.0
2.0
56.0
32.0
113.0
8.0
0.0
0.0
7.0
2.0
20.0
16.0
11.0
18.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
13.7
1.2
0.0
0.0
0.0
0.0
0.5
1.2
9.4
0.0
0.0
0.0
5.2
0.0
0.0
0.9
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
47,800.0
10,000.0
9,400.0
700.0
0.0
0.0
0.0
0.0
0.0
1,000.0
0.0
0.0
0.0
0.0
6,300.0
0.0
900.0
0.0
1,000.0
10,800.0
8,700.0
19,700.0
2,400.0
19,700.0
2,342.0
649.0
334.0
639.0
487.0
6,510.0
2,185.0
390.0
281.0
155.0
573.0
155.0
660.0
254.0
175.0
84.0
67.0
175.0
218.0
170.0
118.0
64.0
22.0
109.0
63.0
29.0
24.0
32.0
0.0
0.0
0.0
0.0
0.0
2.2
0.0
700.0
2,200.0
4,900.0
89,200.0
17,000.0
0.0
0.0
0.0 8,990.0
0.0 6,930.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
20.0
0.0
20.0
0.0
20.0
167.0 1,070.0
24.0
390.0
0.0
0.0
0.0
110.0
0.0
0.0
0.0 1,200.0
44.0
500.0
0.0
0.0
227.0 1,000.0
0.0 1,090.0
0.0
700.0
0.0 15,030.0
0.0
200.0
0.0 1,650.0
0.0 14,350.0
36.0
640.0
0.0
190.0
0.0
100.0
0.0
10.0
0.0
260.0
0.0
10.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.6
0.0
0.0
0.0
0.0
0.7
0.3
0.7
0.1
0.1
0.0
0.1
0.0
1.9
0.1
0.0
0.0
0.0
3.0
14.2
0.0
1.4
60.2
0.1
14.6
0.5
1.9
1.8
1.6
63,000.0
55,300.0
0.0
0.0
0.0
5,500.0
3,300.0
5,500.0
65,000.0
65,000.0
0.0
5,800.0
0.0
30,700.0
65,000.0
0.0
65,000.0
0.0
0.0
45,600.0
0.0
10,300.0
300.0
65,200.0
5,600.0
9,800.0
12,100.0
12,300.0
11,000.0
760.0 11.1
300.0
3.5
40.0
0.2
780.0 101.6
120.0
3.0
190.0
0.0
100.0
2.5
0.0
6,900.0
6,000.0
18,700.0
6,700.0
0.0
12,000.0
3,720.0
1,062.0
2,552.0
0.0
9,080.0
0.0
0.0
116.0
983.0
386.0
4,270.0
4,381.0
6,365.0
4,604.0
2,889.0
745.0
725.0
838.0
1,054.0
386.0
427.0
540.0
3,607.0
3,490.0
742.0
745.0
1,000.0
507.0
2,700.0
1,370.0
0.0
2,188.0
0.0
3,270.0
978.0
1,955.0
479.0
2,188.0
1,342.0
2,060.0
2,110.0
1,447.0
1,174.0
1,892.0
734.0
752.0
2,430.0
7,395.0
4,300.0
3,300.0
619.0
9,728.0
6,067.0
10,430.0
3,428.0
0.0
520.0
864.0
276.0
0.0
856.0
0.0
0.0
123.0
273.0
228.0
1,456.0
954.0
1,008.0
282.0
1,758.0
608.0
297.0
300.0
418.0
472.0
357.0
300.0
1,497.0
1,243.0
267.0
309.0
91.0
667.0
350.0
360.0
0.0
861.0
0.0
358.0
274.0
899.0
732.0
744.0
729.0
780.0
780.0
906.0
785.0
997.0
225.0
94.0
734.0
841.0
2,950.0
1,200.0
434.0
6,233.0
1,178.0
1,425.0
241.0
0.0
50.0
417.0
104.0
0.0
399.0
0.0
0.0
120.0
138.0
217.0
294.0
368.0
341.0
260.0
174.0
56.0
42.0
34.0
38.0
36.0
82.0
54.0
104.0
110.0
165.0
219.0
271.0
184.0
150.0
150.0
0.0
58.0
0.0
287.0
91.0
286.0
318.0
428.0
439.0
397.0
397.0
281.0
474.0
527.0
141.0
74.0
442.0
506.0
190.0
60.0
106.0
853.0
330.0
749.0
150.0
0.0
49.0
25.0
3.0
0.0
1.0
0.0
0.0
19.0
19.0
4.0
38.0
38.0
44.0
23.0
274.0
7.0
0.0
0.0
0.0
12.0
14.0
26.0
16.0
20.0
166.0
61.0
29.0
57.0
44.0
43.0
0.0
88.0
0.0
3.0
52.0
444.0
388.0
364.0
386.0
394.0
394.0
216.0
525.0
463.0
33.0
37.0
389.0
1.0
30.0
60.0
9.0
588.0
10.0
4.0
1.0
0.0
0.5
100.0
0.0
500.0
1.2
2,000.0
0.0
0.0
8.7
400.0
0.0
0.0
0.0
0.0
0.0
7,400.0
0.0
5,900.0
0.0
8,500.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
1,800.0
0.6
500.0
0.2
0.0
0.2
0.0
0.3
0.0
0.8
0.0
0.3
0.0
0.0
3,300.0
0.0
2,100.0
0.0
0.0
0.0 35,300.0
0.0 85,000.0
0.0 120,000.0
0.0 48,200.0
9.0
3,000.0
0.5
2,700.0
0.0
0.0
0.2
200.0
0.0
0.0
3.2
0.0
0.0
5,600.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
4,500.0
0.0
4,500.0
0.0
0.0
0.0
6,300.0
0.0
0.0
0.0 12,200.0
0.0 16,300.0
0.0
0.0
0.4
0.0
13.5
0.0
3.2
2,000.0
0.0
1,200.0
16.6 17,900.0
0.4
0.0
0.2
1,200.0
0.1
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
900.0 34.1
0.0
0.0 1,100.0
0.0 80,900.0
0.0 17,460.0 71.3
200.0
643.0 1,520.0
5.0 65,000.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
20.0
0.4
6,100.0
0.0
660.0 13.2
8,800.0
0.0 1,160.0 15.5
9,900.0
0.0
850.0
5.9 30,400.0
0.0 1,010.0
1.9
0.0
0.0
820.0
1.9 31,200.0
0.0
20.0
2.2 37,800.0
0.0
90.0 14.5 95,500.0
0.0
960.0
9.1 29,500.0
0.0
540.0
8.1
0.0
0.0
590.0
7.2
0.0
0.0
590.0
7.3
0.0
0.0
510.0
5.7 46,100.0
0.0 4,960.0
1.9 17,600.0
0.0
240.0
0.2 12,100.0
7.0
10.0
0.0 17,300.0
0.0
0.0
0.0
0.0
0.0 2,260.0 510.8 23,200.0
0.0
880.0 177.0 19,100.0
0.0
0.0 817.0
0.0
0.0
80.0 15.5 44,300.0
0.0
0.0
0.0
0.0
0.0 1,840.0
0.1 33,600.0
0.0
0.0
0.0
0.0
0.0
840.0
1.8 38,800.0
0.0
0.0
0.0
0.0
42.0
230.0
0.1 75,800.0
0.0 1,130.0 41.6 16,000.0
0.0
210.0
5.6 66,400.0
0.0
210.0
5.6 66,200.0
0.0
20.0
2.5 87,400.0
0.0
0.0
0.0
0.0
0.0
220.0 19.0
0.0
0.0
210.0
5.6 65,900.0
0.0
0.0
0.0
0.0
0.0
210.0
5.6 66,200.0
0.0
210.0
5.7 67,200.0
0.0
410.0 14.4 15,300.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
37.0
220.0
0.0 82,300.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
350.0 15.6 15,800.0
0.0
700.0
0.0 194,400.0
5.0
320.0
2.9 61,800.0
5.0
190.0
0.2 73,400.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
4,278.0
6,500.0
0.0
250.0
5,848.0
23,000.0
22,581.0
22,600.0
341.0
0.0
1,455.0
201.0
282.0
951.0
93.0
92.5
92.0
89.0
94.0
2,605.0
1,537.0
197.0
2,175.0
1,216.0
1,700.0
91.0
0.0
1,973.0 640.0
31.0
6,184.0 760.0 738.0
0.0
0.0
0.0
283.0
42.0
10.0
329.0 344.0
12.0
0.0 6,400.0 1,290.0
551.0 2,258.0 452.0
475.0 2,260.0 452.0
183.0
63.0
25.0
0.0
0.0
0.0
1,630.0
63.0
9.0
180.0
31.0
24.0
250.0
60.0
30.0
3,568.0 361.0
50.0
361.0
37.0
5.0
358.5
37.5
5.0
356.0
38.0
5.0
373.0
36.0
5.0
357.0
37.0
5.0
2,140.0 540.0 479.0
1,355.0 512.0 395.0
91.0
43.0
10.0
500.0
56.0
5.0
500.0 150.0
16.0
431.0 142.0
18.0
61.0
41.0
3.0
0.0
0.0
0.0
121.0
68.0
24.0
178.0 221.0
45.0
734.0 105.0
72.0
1,600.0 500.0
50.0
1,770.0 717.0
93.0
3,627.0 424.0 622.0
4,720.0 848.0 384.0
0.0
0.0
0.0
12,150.0 4,600.0 1,220.0
400.0 200.0
90.0
1,300.0 700.0 200.0
1,360.0 1,160.0 180.0
1,125.0 185.0
25.0
1,125.0 570.0 537.0
0.0
0.0
0.0
0.0
0.0
0.0
105.0 190.0
5.0
0.5
54.0
0.0
0.0
1.2
19.5
6.8
6.8
0.0
0.0
0.9
0.0
0.0
4.0
0.5
0.5
0.5
0.5
0.5
0.0
0.0
0.0
1.3
3.0
0.0
0.0
0.0
7,200.0
4,500.0
0.0
34,400.0
0.0
67,700.0
67,700.0
67,700.0
92,700.0
0.0
0.0
30,100.0
53,200.0
6,800.0
0.0
100.0
200.0
0.0
0.0
4,400.0
0.0
24,800.0
4,700.0
5,300.0
0.0
4,600.0
0.0
0.0
0.0
0.0
0.0
0.0 41,080.0
0.0
130.0
229.0
850.0
0.0 15,300.0
129.0
260.0
0.0 15,260.0
0.0 1,460.0
0.0
0.0
0.0 1,470.0
0.0
200.0
0.0
180.0
0.0
0.0
1.0
10.0
1.0
20.0
1.0
30.0
2.0
70.0
0.0
10.0
0.0
490.0
0.0
720.0
0.0
150.0
0.0 1,200.0
0.0
0.0
0.0
110.0
0.0
180.0
0.0
0.0
2.0
3.0
21.0
42.0
42.0
19.0
85.0
0.0
243.0
15.0
0.0
9.0
5.0
98.0
0.0
0.0
4.0
0.0
0.0
0.0
12.0
0.0
0.0
0.0
0.0
3.7
0.0
0.0
0.7
0.0
0.0
0.0
0.0
0.1
500.0
8,100.0
36,700.0
8,000.0
6,800.0
0.0
0.0
0.0
0.0
21,000.0
0.0
1,100.0
5,400.0
1,300.0
0.0
0.0
0.0
0.0
0.0
0.0
50.0
0.0
50.0
0.0
550.0
0.0
70.0
0.0
490.0
0.0
50.0
0.0 14,300.0
0.0 7,200.0
0.0
30.0
0.0
0.0
0.0
0.0
0.0
770.0
0.0
700.0
0.0 17,500.0
0.0
0.0
0.0
0.0
24.0 2,990.0
70.0 1,438.0
1,711.0 243.0
3,136.0 341.0
4,385.0 203.0
3,926.0 278.0
5,190.0 820.0
350.0
143.0
91.0
68.0
84.0
63.0
119.0
146.0
47.0
37.0
62.0
111.0
104.0
85.0
2.0
1.3
0.2
0.0
0.0
0.0
0.0
0.0
0.0
200.0
0.0
0.0
0.0
200.0
133.0
50.0
0.0
0.0
0.0
0.0
0.0
2,580.0
970.0
0.0
480.0
220.0
240.0
190.0
4,714.0
4,042.0
209.0
263.0
50.0
75.0
0.0
0.0
0.0
100.0
0.0
0.0
550.0
370.0
686.0
336.0
0.0
0.0
0.0
0.0
5.4
200.0
0.0
7,700.0
0.1 61,800.0
0.5 31,000.0
1.2 14,400.0
0.6 21,800.0
40.3
7,800.0
0.0
0.0
0.1 80,900.0
0.1
6,200.0
0.0
8,400.0
0.1 169,200.0
0.1 17,700.0
0.2 17,050.0
0.2 16,400.0
0.3 14,300.0
0.0 15,600.0
5.0 96,400.0
6.0 96,700.0
0.0
5,100.0
0.0 65,000.0
0.0
0.0
0.1
0.0
2.2
3,400.0
0.0
0.0
0.0
0.1
2.5
0.1
0.3
0.3
0.9
1.9
2.9
0.1
1.3
0.0
2.2
2.7
0.0
0.0
0.0
2,200.0
4,100.0
7,600.0
65,000.0
23,000.0
0.0
0.0
200.0
22,600.0
11,100.0
22,500.0
26,400.0
6,200.0
39,200.0
200.0
0.0
1,100.0
0.7 682,300.0
0.3 251,100.0
0.0 19,200.0
1.5 14,600.0
3.1 14,600.0
3.4 16,100.0
4.9 18,700.0
7.8
1.4
26,500.0
26,500.0
338.0
1,700.0
2,510.0
5,300.0
6,500.0
1,167.0
2,899.0
9,680.0
7,860.0
218.0
431.0
1,200.0
1,600.0
6,184.0
863.0
503.0
412.0
1,664.0
19.0
142.0
60.0
340.0
760.0
210.0
208.0
330.0
818.0
38.0
18.0
60.0
25.0
738.0
22.0
8.0
2.0
25.0
0.0
0.0
9.4
0.4
54.0
0.0
1.5
1.8
3.2
61,800.0
0.0
2,000.0
5,800.0
4,500.0
1,100.0
1,700.0
1,100.0
0.0
0.0
0.0
0.0
3.0
0.0
0.0
94.0
390.0
0.0
730.0
110.0
0.0
700.0
0.0
1,400.0
510.0
500.0
0.0
37.0 240.0
51.0
157.0
48.0
28.0
3,530.0
0.0 230.0
13,500.0 6,280.0 1,470.0
6,255.0 717.0 580.0
2,675.0 1,169.0 370.0
806.0 153.0
25.0
4,375.0 564.0
67.0
890.0 168.0 168.0
0.0
38.0
9.0
480.0
99.0 224.0
979.0 317.0 291.0
1,300.0 520.0 1,700.0
1,425.0 513.0 1,274.0
3,828.0 520.0 210.0
6,610.0 837.0 765.0
5,338.0 805.0 500.0
14.0
7.0
6.0
677.0
8.0
11.0
4.0
0.0
26.0
1.0
10.0
46.0
51.0
50.0
2.0
0.0
9.0
0.0
3,200.0
0.0
4,200.0
0.3
0.0
49.4 24,500.0
0.5
0.0
0.4
0.0
0.0
6,600.0
0.0
4,800.0
0.0 183,500.0
0.0
1,000.0
0.0 80,400.0
0.0 127,700.0
0.0
5,600.0
0.0
2,300.0
0.7
0.0
0.5
0.0
0.7
900.0
2.0
0.0
0.0
2.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
63.0
10.0
23.0
30.0
120.0
390.0
120.0
0.0
0.0
730.0
190.0
0.0
90.0
370.0
1,580.0
2,300.0
1,930.0
270.0
220.0
170.0
240.0
190.0
140.0
10.0
360.0
0.0
150.0
170.0
110.0
10.0
40.0
80.0
10.0
63.0
104.0
105.0
128.0
1,000.0
254.0
234.0
300.0
418.0
128.0
108.0
99.0
144.0
340.0
141.0
79.0
215.0
245.0
165.0
212.0
187.0
147.0
215.0
253.0
557.0
446.0
80.0
37.0
70.0
68.0
215.0
71.0
124.0
190.0
209.0
68.0
22.0
46.0
16.0
21.0
7.0
9.0
12.0
88.0
25.0
43.0
80.0
18.0
12.0
10.0
12.0
9.0
1.5
2.3
0.8
1.0
0.0
0.0
0.0
0.0
0.0
0.6
0.5
0.4
0.5
0.0
0.0
0.0
0.0
21,100.0
14,800.0
36,600.0
31,000.0
57,000.0
0.0
0.0
0.0
0.0
20.0
16.0
12.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
3.0
0.0
3,080.0
0.0
1,623.0
1,650.0
1,148.0
1,700.0
7,177.0
5,130.0
724.0
388.0
2,100.0
594.0
985.0
0.0
793.0
147.0
929.0
431.0
431.0
984.0
65.0
47.0
912.0
89.0
473.0
0.0
377.0
65.0
176.0
142.0
142.0
223.0
195.0
100.0
216.0
80.0
87.0
0.0
375.0
165.0
172.0
18.0
237.0
57.0
194.0
98.0
29.0
15.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.3
0.0
600.0
0.0
6,000.0
29,000.0
15,300.0
0.0
0.0
0.0
28,100.0
14,300.0
0.0
12,700.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
11.0
0.0
2.6
0.1
0.0
2.8
0.0
3.5
0.1
0.1
0.0
6,100.0
0.0
0.0
53,600.0
0.0
40,500.0
65,000.0
65,000.0
0.0
7.2
5,700.0
4.5
5,100.0
0.0 59,100.0
0.8 221,800.0
0.0
0.0
0.0
0.0
2.6
6,100.0
15.7 12,700.0
0.0
0.0
47.0
3,600.0
7.4
5,500.0
4.9
5,600.0
0.0
0.0
13.2 71,400.0
0.0 46,600.0
0.0 79,700.0
0.0 72,300.0
2.3
2.3
1.6
0.0
53.0
1.3
76.0
68.8
38.2
0.1
0.0
0.0
0.0
15,400.0
15,400.0
15,400.0
0.0
12,300.0
6,500.0
10,700.0
12,300.0
17,100.0
17,500.0
16,300.0
18,400.0
17,900.0
310.0
4.3 78,700.0
8,180.0 183.9
200.0
850.0 47.0 115,900.0
0.0
0.0
0.0
0.0
0.0
0.0
110.0
0.1
0.0
110.0
0.1 15,100.0
0.0
0.0
0.0
2,030.0 482.9 19,300.0
1,940.0 461.6 18,400.0
370.0
0.5 78,700.0
540.0
7.9
6,700.0
712.0 118.0
593.0 186.0
1,179.0 110.0
4,500.0 1,940.0
5,270.0 590.0
6,683.0 638.0
6,370.0
0.0
0.0
0.0
2,858.0 381.0
3,106.0 410.0
0.0
0.0
0.0
0.0
75.0 389.0
124.0 641.0
451.0 204.0
111.0
60.0
56.0
200.0
340.0
604.0
370.0
0.0
51.0
73.0
0.0
0.0
32.0
53.0
163.0
8.0
29.0
30.0
13.0
11.0
13.0
4.0
0.0
61.0
60.0
0.0
0.0
7.0
12.0
24.0
0.0
0.0
0.0
7.8
2.6
1.1
6.3
0.0
0.1
0.1
0.0
0.0
0.4
0.6
0.0
9,300.0
16,000.0
9,000.0
500.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
500.0
900.0
17,900.0
0.0
0.0
0.0
155.0
3.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
2.0
0.0
0.0
680.0
0.0
0.0
200.0
0.0
300.0
200.0
0.0
720.0
230.0
0.0
0.0
60.0
0.0
120.0
2.9
0.0
0.0
0.1
0.0
1.2
1.1
0.0
2.4
6.0
0.0
0.0
0.2
0.2
4.3
7,000.0
0.0
0.0
65,000.0
83,400.0
90,100.0
0.0
0.0
14,600.0
27,600.0
0.0
0.0
15,200.0
15,200.0
9,500.0
3,000.0
300.0
15.0
1.0
0.0
478.0
200.0
0.1
65,000.0
0.0
0.0
750.0
28.0
14.0
25.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
21
Clcio
0.0
21,000.0
83,000.0
1,000.0
1,000.0
0.0
36,000.0
33,000.0
181,000.0
6,000.0
264,000.0
22
23
24
25
26
27
28
29
Cobre Ferro
Magnsio Mangansio Fsforo Potssio
Selnio Sdio
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
127.0
800.0 12,000.0
125.0 44,000.0 340,000.0
0.3
1,000.0
47.0
710.0
9,000.0
64.0
4,000.0 133,000.0
1.2
28,000.0
7.0
60.0
0.0
4.0
0.0
2,000.0
0.6
2,000.0
7.0
50.0
0.0
4.0
0.0
2,000.0
0.6
1,000.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
29.0
860.0 13,000.0
250.0 29,000.0 194,000.0
0.6
28,000.0
28.0 1,200.0 12,000.0
203.0 28,000.0 187,000.0
1.5
25,000.0
299.0 1,700.0 25,000.0
1,672.0 153,000.0 401,000.0
14.2
17,000.0
57.0
170.0
7,000.0
52.0 16,000.0 157,000.0
0.0
0.0
996.0 3,720.0 268,000.0
2,285.0 484,000.0 705,000.0
2.5
1,000.0
43,000.0 473.0 1,870.0

54,000.0 671.0 2,260.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
13,000.0 110.0
290.0
13,000.0
69.0
310.0
16,000.0 107.0
280.0
57,000.0
92.0 1,100.0
33,000.0
26.0 1,050.0
3,000.0 210.0
800.0
28,000.0 220.0
800.0
9,000.0 110.0
800.0
23,000.0 277.0 1,470.0
16,000.0
64.0
730.0
14,000.0
39.0
970.0
8,000.0
86.0 1,020.0
54,000.0 626.0 4,720.0
55,000.0 437.0 4,000.0
114,000.0 1,725.0 4,700.0
5,000.0 142.0 2,650.0
88,000.0 251.0 3,300.0
1,000.0
0.0
560.0
16,000.0
28.0
380.0
10,000.0 127.0
360.0
5,000.0
78.0
260.0
12,000.0 108.0
780.0
30,000.0 151.0
610.0
9,000.0 116.0
520.0
9.0
9,000.0 145.0 1,290.0
9,000.0
82.0
240.0
16,000.0
75.0
800.0
47,000.0
49.0
730.0
15,000.0
51.0
350.0
12,000.0 128.0 1,910.0
128,000.0 3,788.0 13,860.0
154,000.0
176,000.0
0.0
0.0
0.0
12,000.0
12,000.0
15,000.0
32,000.0
39,000.0
23,000.0
25,000.0
35,000.0
143,000.0
50,000.0
33,000.0
50,000.0
177,000.0
144,000.0
163,000.0
23,000.0
4,000.0
0.0
32,000.0
7,000.0
27,000.0
23,000.0
25,000.0
21,000.0
1,466.0
2,083.0
0.0
0.0
0.0
927.0
504.0
0.0
35.0
25.0
1,037.0
1,088.0
1,100.0
3,743.0
15.0
19.0
15.0
4,916.0
4,019.0
6,175.0
18.0
20.0
0.0
15.0
71.0
270.0
153.0
258.0
145.0
358,000.0
358,000.0
0.0
0.0
0.0
8,000.0
8,000.0
7,000.0
236,000.0
188,000.0
95,000.0
115,000.0
108,000.0
333,000.0
191,000.0
217,000.0
254,000.0
523,000.0
452,000.0
290,000.0
221,000.0
3,000.0
0.0
203,000.0
20,000.0
22,000.0
57,000.0
47,000.0
62,000.0
30,000.0
14,000.0
23,000.0
21,000.0
17,000.0
27,000.0
499,000.0
242.0 143,000.0
250.0 25,000.0
329.0 40,000.0
210.0 66,000.0
175.0 38,000.0
24.0 190,000.0
3,837.0 734,000.0
649,000.0
658,000.0
0.0
0.0
0.0
109,000.0
130,000.0
124,000.0
327,000.0
311,000.0
76,000.0
115,000.0
86,000.0
223,000.0
444,000.0
237,000.0
252,000.0
429,000.0
371,000.0
680,000.0
322,000.0
8,000.0
1,000.0
413,000.0
191,000.0
358,000.0
421,000.0
337,000.0
407,000.0
366.0
473,000.0
230,000.0
325,000.0
316,000.0
262,000.0
276,000.0
1,524,000.0
5.6
7.5
0.0
0.0
0.0
0.1
0.1
0.4
36.5
30.2
0.0
15.1
0.0
23.4
36.5
65.7
36.5
0.0
34.0
2.4
36.6
0.9
0.0
33.1
0.1
1.0
0.3
0.6
0.3
17,000.0
6,000.0
0.0
0.0
0.0
1,000.0
2,000.0
1,000.0
90,000.0
68,000.0
1,000.0
5,000.0
1,000.0
7,000.0
37,000.0
50,000.0
39,000.0
2,000.0
30,000.0
0.0
90,000.0
872,000.0
2,000.0
54,000.0
2,000.0
1,000.0
6,000.0
55,000.0
6,000.0
1.2
0.3
0.7
2.5
0.2
23.6
14.3
455,000.0
2,000.0
78,000.0
33,000.0
2,000.0
68,000.0
21,000.0
24,000.0
37,000.0
52,000.0
0.0
12,000.0
2,070,000.0
2,250,000.0
23,000.0
33,000.0
24,000.0
24,000.0
32,000.0
34,000.0
29,000.0
55,000.0
199,000.0
56,000.0
62,000.0
73,000.0
189,000.0
108,000.0
14,000.0
3,000.0
24,000.0
145,000.0
42,000.0
135,000.0
22,000.0
89,000.0
101,000.0
0.0
37,000.0
0.0
60,000.0
24,000.0
123,000.0
240,000.0
147,000.0
173,000.0
143,000.0
83,000.0
138,000.0
113,000.0
130,000.0
37,000.0
37,000.0
166,000.0
6,000.0
26,000.0
70,000.0
162,000.0
8,000.0
11,000.0
5,000.0
6,000.0
0.0
78.0 2,360.0 13,000.0

2,195.0 6,680.0 292,000.0
264.0 2,410.0 37,000.0
0.0
0.0
0.0
73.0 1,630.0 76,000.0
0.0
0.0
0.0
0.0
0.0
0.0
39.0
210.0 10,000.0
45.0
300.0 12,000.0
46.0
460.0 14,000.0
367.0 2,630.0 110,000.0
363.0 4,560.0 93,000.0
382.0 3,880.0 138,000.0
420.0 2,500.0 79,000.0
866.0 4,430.0 115,000.0
60.0
240.0 12,000.0
1,028.0 8,020.0 146,000.0
1,248.0 6,320.0 176,000.0
1,766.0 11,900.0 228,000.0
491.0 2,350.0 63,000.0
469.0 4,380.0 64,000.0
435.0 2,430.0 32,000.0
318.0
500.0
9,000.0
247.0 1,080.0 44,000.0
39.0
190.0
9,000.0
70.0 1,400.0 23,000.0
290.0 1,700.0 34,000.0
39.0
420.0 15,000.0
669.0
740.0 34,000.0
760.0
840.0 39,000.0
0.0
0.0
0.0
80.0 2,030.0 16,000.0
0.0
0.0
0.0
50.0
460.0 67,000.0
189.0 2,140.0 14,000.0
841.0 5,020.0 171,000.0
984.0 10,440.0 190,000.0
834.0 5,490.0 175,000.0
635.0 7,730.0 183,000.0
958.0 8,200.0 140,000.0
699.0 6,690.0 138,000.0
981.0 7,570.0 267,000.0
893.0 5,070.0 176,000.0
810.0 6,770.0 182,000.0
69.0 1,030.0 25,000.0
69.0 1,040.0 25,000.0
639.0 7,010.0 222,000.0
271.0
940.0 22,000.0
240.0 6,400.0 12,000.0
400.0 5,500.0 13,000.0
287.0 2,030.0 68,000.0
492.0 8,990.0 19,000.0
64.0 1,020.0 23,000.0
27.0
370.0 26,000.0
34.0
320.0
9,000.0
0.0
0.0
0.0
93.0
1,655.0
50.0
0.0
15.0
0.0
0.0
129.0
143.0
130.0
2,577.0
3,821.0
3,799.0
1,322.0
1,391.0
8.0
1,419.0
1,325.0
1,948.0
471.0
868.0
1,500.0
47.0
780.0
276.0
337.0
774.0
155.0
150.0
190.0
0.0
330.0
0.0
15.0
158.0
1,060.0
1,796.0
1,418.0
1,278.0
1,021.0
1,111.0
1,527.0
1,148.0
1,376.0
216.0
214.0
1,286.0
26.0
155.0
120.0
510.0
255.0
21.0
15.0
43.0
0.0
99,000.0
593,000.0
205,000.0
0.0
217,000.0
0.0
0.0
29,000.0
35,000.0
42,000.0
332,000.0
355,000.0
346,000.0
221,000.0
366,000.0
176,000.0
206,000.0
260,000.0
308,000.0
208,000.0
152,000.0
113,000.0
86,000.0
170,000.0
10,000.0
69,000.0
56,000.0
44,000.0
229,000.0
260,000.0
0.0
105,000.0
0.0
221,000.0
52,000.0
352,000.0
301,000.0
407,000.0
445,000.0
407,000.0
406,000.0
379,000.0
411,000.0
415,000.0
38,000.0
38,000.0
488,000.0
322,000.0
230,000.0
200,000.0
67,000.0
297,000.0
167,000.0
210,000.0
60,000.0
0.0
146,000.0
660,000.0
185,000.0
0.0
314,000.0
370,000.0
0.0
146,000.0
320,000.0
292,000.0
510,000.0
432,000.0
405,000.0
280,000.0
981,000.0
286,000.0
559,000.0
567,000.0
715,000.0
372,000.0
407,000.0
356,000.0
318,000.0
166,000.0
169,000.0
389,000.0
447,000.0
299,000.0
329,000.0
374,000.0
0.0
118,000.0
0.0
356,000.0
202,000.0
1,483,000.0
1,795,000.0
1,185,000.0
1,542,000.0
1,406,000.0
1,359,000.0
983,000.0
1,393,000.0
1,464,000.0
211,000.0
209,000.0
1,042,000.0
364,000.0
170,000.0
138,000.0
680,000.0
230,000.0
229,000.0
370,000.0
67,000.0
0.0
26.5 684,000.0
19.9
12,000.0
38.0 148,000.0
0.0
0.0
44.1
90,000.0
0.0 110,000.0
0.0
0.0
0.5
4,000.0
0.1
69,000.0
0.6
29,000.0
13.9
2,000.0
0.0
2,000.0
70.7
5,000.0
37.7
9,000.0
1.6
15,000.0
4.5
90,000.0
3.0
24,000.0
8.4
10,000.0
6.8
20,000.0
4.5
79,000.0
3.6
41,000.0
10.1
20,000.0
9.3
5,000.0
0.0
10,000.0
1.3
20,000.0
1.6
25,000.0
0.9
43,000.0
0.6
30,000.0
37.4 293,000.0
31.8 333,000.0
0.0
0.0
22.7 744,000.0
0.0
0.0
36.5
86,000.0
2.3
2,000.0
3.2
5,000.0
12.8
16,000.0
11.0
5,000.0
12.8
12,000.0
3.2
24,000.0
3.2
12,000.0
8.2
38,000.0
27.9
12,000.0
13.0
8,000.0
0.6
6,000.0
0.6
6,000.0
12.8
12,000.0
37.0 1,163,000.0
58.0 860,000.0
41.6 697,000.0
0.6
10,000.0
54.6
71,000.0
13.5
86,000.0
32.0 116,000.0
7.6 1,087,000.0
0.0
0.0
13,000.0 306.0 2,570.0 24,000.0

43,000.0 7,522.0 30,530.0 24,000.0
0.0
0.0
0.0
0.0
12,000.0
47.0
90.0
8,000.0
47,000.0
27.0
840.0 83,000.0
30,000.0 200.0 27,000.0 62,000.0
41,000.0 200.0 26,130.0 46,000.0
60,000.0 170.0 26,200.0 39,000.0
34,000.0 130.0
310.0 17,000.0
0.0
0.0
0.0
0.0
48,000.0 1,663.0
300.0 27,000.0
10,000.0
22.0
100.0 10,000.0
40,000.0
45.0
100.0 10,000.0
1,257,000.0
41.0
320.0 110,000.0
125,000.0
10.0
30.0 11,000.0
122,500.0
8.0
25.0 11,000.0
120,000.0
6.0
20.0 11,000.0
113,000.0
25.0
30.0 10,000.0
122,000.0
13.0
30.0 11,000.0
56,000.0 519.0 7,540.0 122,000.0
81,000.0 740.0 7,510.0 224,000.0
11,000.0
37.0
130.0
8,000.0
32,000.0 1,891.0
680.0 33,000.0
90,000.0 587.0 6,020.0 30,000.0
21,000.0 289.0 1,300.0 53,000.0
6,000.0
27.0
120.0
5,000.0
0.0
0.0
0.0
0.0
24.0
0.0
0.0
12.0
15.0
2,772.0
1,169.0
1,417.0
98.0
0.0
55.0
21.0
25.0
20.0
3.0
8.5
14.0
4.0
3.0
1,330.0
1,672.0
20.0
35.0
110.0
917.0
35.0
0.0
312,000.0 420,000.0
261,000.0 230,000.0
0.0
0.0
8,000.0 139,000.0
222,000.0 450,000.0
219,000.0 196,000.0
127,000.0 242,000.0
162,000.0 242,000.0
34,000.0 312,000.0
0.0
0.0
144,000.0 275,000.0
17,000.0 184,000.0
14,000.0 181,000.0
968,000.0 1,794,000.0
95,000.0 150,000.0
93,500.0 145,000.0
92,000.0 140,000.0
84,000.0 132,000.0
101,000.0 156,000.0
451,000.0 955,000.0
385,000.0 1,724,000.0
9,000.0 102,000.0
221,000.0 246,000.0
387,000.0 354,000.0
189,000.0 223,000.0
11,000.0 107,000.0
0.0
0.0
16.8
68.1
0.0
0.3
36.5
54.9
18.2
13.0
0.2
0.0
41.4
0.1
0.5
27.3
3.3
2.9
2.5
3.7
3.1
8.3
7.2
0.1
44.8
44.8
63.2
0.0
0.0
87,000.0
140,000.0
0.0
0.0
54,000.0
721,000.0
581,000.0
710,000.0
3,000.0
0.0
296,000.0
4,000.0
0.0
535,000.0
44,000.0
45,500.0
47,000.0
43,000.0
42,000.0
6,000.0
18,000.0
21,000.0
44,000.0
372,000.0
6,000.0
1,000.0
0.0
6,000.0
36.0
7,000.0
42.0
9,000.0
41.0
26,000.0
94.0
2,000.0
54.0
7,000.0 314.0
8,000.0 750.0
0.0
0.0
0.0 390.0
30,000.0
85.0
148,000.0 103.0
241,000.0 124.0
6,000.0
86.0
98,000.0 1,586.0
0.0
0.0
0.0
0.0
7,000.0
23.0
420.0
2,000.0
240.0 10,000.0
210.0 12,000.0
3,950.0 34,000.0
520.0 37,000.0
2,710.0 127,000.0
3,010.0 114,000.0
0.0
0.0
8,750.0 78,000.0
300.0 11,000.0
1,090.0 76,000.0
1,130.0 49,000.0
280.0
9,000.0
2,910.0 158,000.0
0.0
0.0
0.0
0.0
80.0 11,000.0
80.0
38.0
41.0
3,400.0
163.0
485.0
1,632.0
0.0
2,177.0
134.0
348.0
198.0
54.0
3,414.0
0.0
0.0
11.0
4,000.0
11,000.0
15,000.0
197,000.0
89,000.0
210,000.0
285,000.0
0.0
243,000.0
27,000.0
256,000.0
244,000.0
26,000.0
346,000.0
0.0
0.0
15,000.0
52,000.0
112,000.0
267,000.0
320,000.0
270,000.0
287,000.0
195,000.0
0.0
486,000.0
191,000.0
238,000.0
152,000.0
201,000.0
441,000.0
0.0
0.0
163,000.0
0.8
0.4
0.4
44.8
0.6
15.5
2.7
0.0
17.3
0.7
7.7
13.9
0.0
4.9
0.0
0.0
20.0
4,000.0
1,000.0
16,000.0
286,000.0
15,000.0
35,000.0
5,000.0
0.0
231,000.0
67,000.0
615,000.0
722,000.0
0.0
2,000.0
0.0
0.0
166,000.0
129,000.0
53,000.0
126,000.0
66,000.0
151,000.0
119,000.0
142,000.0
77.0
102.0
94.0
209.0
253.0
138.0
159.0
2,730.0
1,830.0
1,560.0
2,700.0
3,740.0
3,330.0
3,460.0
5,000.0
12,000.0
20,000.0
37,000.0
23,000.0
26,000.0
48,000.0
55.0
38.0
272.0
940.0
478.0
421.0
1,123.0
390,000.0
191,000.0
334,000.0
126,000.0
99,000.0
103,000.0
155,000.0
109,000.0
134,000.0
175,000.0
142,000.0
100,000.0
131,000.0
184,000.0
56.0
31.7
13.5
24.6
17.3
31.0
28.8
48,000.0
140,000.0
628,000.0
599,000.0
681,000.0
592,000.0
521,000.0
107,000.0
103,000.0
377.0
282.0
2,430.0
2,500.0
82,000.0
78,000.0
2,135.0 202,000.0
2,025.0 228,000.0
248,000.0
230,000.0
40.3
32.9
472,000.0
420,000.0
24,000.0
16.0
100.0 10,000.0
21,000.0 289.0 1,300.0 53,000.0
70,000.0 400.0 5,500.0 13,000.0
11,000.0 253.0 2,400.0 19,000.0
11,000.0 5,962.0 30,530.0 24,000.0
70,000.0 1,200.0 2,530.0 121,000.0
18,000.0
32.0
360.0 31,000.0
4,000.0 126.0
810.0 27,000.0
12,000.0 250.0
800.0 29,000.0
11.0
917.0
120.0
19.0
258.0
4,500.0
17.0
19.0
16.0
14,000.0
71.0
220.0 12,000.0
9,000.0
82.0
170.0
7,000.0
5,000.0 110.0 1,350.0 20,000.0
5,000.0 407.0 12,000.0 15,000.0
10,000.0 116.0 1,170.0 28,000.0
10,000.0 143.0 1,770.0 22,000.0
6,000.0
68.0
250.0
9,000.0
28,000.0 364.0 4,060.0 42,000.0
11,000.0 107.0
460.0 12,000.0
0.0
85.0
400.0
4,000.0
10,000.0
66.0
340.0 10,000.0
7,000.0
17.0
430.0 12,000.0
105,000.0 1,300.0 3,920.0 121,000.0
110,000.0 1,325.0 4,200.0 120,000.0
6,000.0
70.0
480.0 12,000.0
6,000.0
89.0
970.0 27,000.0
6,000.0
75.0 1,010.0 25,000.0
760.0
73.0
49.0
0.0
195.0
21.0
27.0
61.0
305.0
117.0
11.0
122.0
112.0
1,200.0
1,275.0
22.0
14.0
29.0
700,000.0
505,000.0
782,000.0
61,000.0
81,000.0
25,000.0
40,000.0
35,000.0
45,000.0
61,000.0
91,000.0
83,000.0
86,000.0
36.0
11.0
25.0
28.0
94.0
50.0
19.0
62.0
17.0
28.0
30.0
29.0
30.0
240.0
440.0
220.0
140.0
800.0
340.0
470.0
400.0
800.0
140.0
150.0
70.0
150.0
29,000.0
20,000.0
23,000.0
5,000.0
57,000.0
10,000.0
12,000.0
28,000.0
16,000.0
5,000.0
7,000.0
8,000.0
11,000.0
11.0
30.0
10.0
3.0
990.0
69.0
160.0
180.0
243.0
3.0
7.0
2.0
22.0
255,000.0 1,220.0 5,730.0 392,000.0

0.0
0.0
50.0
0.0
277,000.0 1,658.0 15,700.0 280,000.0
197,000.0 128.0 3,550.0 65,000.0
67,000.0 427.0 2,100.0 72,000.0
21,000.0 289.0 1,300.0 53,000.0
21,000.0 289.0 3,300.0 53,000.0
40,000.0 454.0 3,630.0 143,000.0
99,000.0 130.0 2,710.0 79,000.0
127,000.0 180.0 2,300.0 76,000.0
35,000.0 297.0 1,900.0 58,000.0
10,000.0
59.0
270.0 11,000.0
2,482.0
0.0
2,517.0
547.0
702.0
917.0
917.0
3,055.0
897.0
597.0
855.0
114.0
5,000.0 257,000.0
189,000.0 223,000.0
200,000.0 138,000.0
203,000.0 271,000.0
269,000.0 230,000.0
277,000.0 410,000.0
184,000.0 361,000.0
263,000.0 288,000.0
200,000.0 490,000.0
230.0
373.0
21,000.0 136,000.0
11,000.0 119,000.0
304,000.0 299,000.0
279,000.0 255,000.0
206,000.0 293,000.0
172,000.0 254,000.0
20,000.0 190,000.0
119,000.0 996,000.0
24,000.0 212,000.0
14,000.0
23,000.0
20,000.0 175,000.0
26,000.0 211,000.0
490,000.0 1,025,000.0
485,000.0 1,042,000.0
188,000.0 208,000.0
243,000.0 393,000.0
229,000.0 369,000.0
394.0
0.6
63.2
44.0
13.9
67.0
3.8
32.7
48.1
36.5
0.1
0.1
37.0
70.8
24.4
28.6
0.1
0.5
0.3
0.0
0.0
0.1
7.0
9.3
20.2
30.3
35.4
3,000.0
6,000.0
697,000.0
74,000.0
140,000.0
0.0
81,000.0
90,000.0
44,000.0
169.0
2,000.0
1,000.0
1,038,000.0
71,000.0
49,000.0
71,000.0
0.0
7,000.0
2,000.0
1,208,000.0
3,000.0
4,000.0
1,000.0
405,000.0
833,000.0
52,000.0
2.2
546,000.0
354,000.0
463,000.0
134,000.0
63,000.0
20,000.0
26,000.0
42,000.0
30,000.0
134,000.0
163,000.0
159,000.0
190,000.0
121,000.0
76,000.0
84,000.0
86,000.0
303,000.0
233,000.0
170,000.0
230,000.0
243,000.0
86,000.0
84,000.0
104,000.0
137,000.0
14.5
17.0
14.4
9.0
0.7
0.6
0.3
0.9
0.6
9.0
9.9
9.7
9.4
819,000.0
627,000.0
619,000.0
406,000.0
8,000.0
39,000.0
18,000.0
28,000.0
27,000.0
406,000.0
330,000.0
364,000.0
330,000.0
642,000.0 813,000.0
0.0
0.0
704,000.0 1,797,000.0
194,000.0 620,000.0
164,000.0 484,000.0
189,000.0 223,000.0
189,000.0 223,000.0
258,000.0 215,000.0
49,000.0 558,000.0
44,000.0 346,000.0
241,000.0 244,000.0
24,000.0 237,000.0
25.4
0.0
17.8
1.5
0.6
63.2
63.2
73.0
1.0
1.4
78.8
0.0
30,000.0
0.0
2,000.0
15,000.0
14,000.0
6,000.0
6,000.0
8,000.0
79,000.0
322,000.0
21,000.0
5,000.0
31,000.0
5,000.0
11,000.0
43,000.0
11,000.0
24,000.0
5,000.0
0.0
31,000.0
48,000.0
450,000.0
360,000.0
121,000.0
199,000.0
16,000.0
69.0
62.0
101.0
188.0
34.0
73.0
253.0
0.0
463.0
100.0
0.0
0.0
9.0
15.0
53.0
970.0
470.0
490.0
1,500.0
2,700.0
1,570.0
3,400.0
0.0
4,010.0
2,380.0
0.0
0.0
50.0
90.0
370.0
11,000.0
8,000.0
12,000.0
22,000.0
19,000.0
23,000.0
23,000.0
0.0
53,000.0
14,000.0
0.0
0.0
12,000.0
19,000.0
18,000.0
26,000.0
72.0
370.0
1,228.0
467.0
38.0
249.0
3.0
0.0
0.0
0.0
77.0
88.0
120.0
851.0
38.0
13.0
41.0
0.0
696.0
262.0
0.0
0.0
4.0
5.0
177.0
19,000.0
29,000.0
36,000.0
245,000.0
168,000.0
202,000.0
202,000.0
0.0
132,000.0
104,000.0
0.0
0.0
95,000.0
157,000.0
38,000.0
188,000.0
212,000.0
258,000.0
361,000.0
429,000.0
340,000.0
318,000.0
0.0
210,000.0
97,000.0
0.0
0.0
155,000.0
255,000.0
261,000.0
0.1
10,000.0
0.4
42,000.0
0.4
23,000.0
12.6
52,000.0
28.2 1,439,000.0
26.4
55,000.0
9.7
51,000.0
0.0
0.0
5.7 580,000.0
11.3 312,000.0
0.0
0.0
0.0
0.0
2.2
46,000.0
3.6
77,000.0
0.2
8,000.0
33,000.0
67.0 270,000.0
317,000.0
12.6
56.0
61.0
500.0
0.0
0.0
51,000.0
0.1
26.0
159.0
0.0
0.0
0.0
0.0
30
31
32
33
34
35
Zinco gua (g) Fibra (g) Colesterol (mg) Gord. saturadas/a (g) Gord. Monoinsaturadas (g)
0.0
0.0
0.0
0.0
0.0
0.0
320.0
91.6
0.5
0.0
0.1
0.0
30.0
1.3
0.0
0.0
0.0
0.0
10.0
0.2
0.0
0.0
0.0
0.0
10.0
0.0
0.0
0.0
0.0
0.0
0.0
100.0
0.0
0.0
0.0
0.0
180.0
95.1
1.3
0.0
0.0
0.0
200.0
95.6
0.9
0.0
0.0
0.0
1,160.0
58.6
2.1
0.0
0.1
0.0
100.0
87.2
1.4
0.0
0.0
0.1
3,080.0
4.7
12.2
0.0
3.7
30.9
2,910.0
3,310.0
0.0
0.0
120.0
110.0
100.0
990.0
370.0
1,100.0
1,090.0
1,160.0
2,020.0
520.0
480.0
600.0
3,970.0
3,200.0
2,450.0
3,890.0
220.0
0.0
450.0
70.0
150.0
290.0
300.0
290.0
1.8
1.6
0.0
0.0
0.0
86.0
86.4
83.5
72.1
79.9
13.3
11.6
12.9
10.4
71.0
74.0
68.1
8.2
2.8
5.3
75.6
80.0
0.0
81.2
80.5
74.9
79.3
77.3
81.6
1,100.0
160.0
350.0
410.0
290.0
3,190.0
6,810.0
36.7
92.4
87.6
89.3
94.6
72.6
3.0
6.0
8.0
0.0
0.0
0.0
1.4
0.2
1.3
0.0
0.0
0.0
1.3
0.0
3.5
0.0
0.0
0.0
10.6
8.8
9.7
0.0
3.2
0.0
0.0
0.9
2.6
2.2
3.0
2.4
1.6
2.9
3.4
2.8
2.6
1.1
0.0
33.2
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
60.0
57.0
0.0
0.0
0.0
0.0
45.0
42.0
38.0
0.0
0.0
0.0
65.0
0.0
0.0
43.0
0.0
0.0
0.0
0.0
0.0
10.3
6.9
0.0
0.0
0.0
0.0
0.0
0.0
2.0
0.1
0.1
0.2
0.2
0.6
0.2
0.8
1.3
1.2
1.3
4.5
0.6
1.4
13.8
0.1
0.1
0.1
0.0
0.0
0.0
23.7
24.6
0.0
0.0
0.0
0.0
0.0
0.0
3.7
0.1
0.2
0.2
0.2
1.1
0.2
0.8
1.6
2.2
3.3
45.7
0.6
7.9
73.0
0.1
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
66.0
0.0
0.0
0.0
0.0
0.0
0.0
2.1
8.1
0.0
0.0
0.0
0.0
0.0
2.4
4.6
2,020.0
5,780.0
1,110.0
0.0
630.0
0.0
0.0
170.0
240.0
180.0
2,650.0
3,330.0
2,930.0
2,130.0
3,010.0
740.0
2,010.0
2,650.0
3,310.0
2,300.0
1,060.0
1,100.0
520.0
830.0
130.0
420.0
440.0
270.0
3,540.0
4,020.0
0.0
750.0
0.0
470.0
540.0
3,650.0
3,670.0
3,650.0
2,810.0
2,790.0
2,790.0
3,350.0
2,280.0
2,550.0
240.0
240.0
2,830.0
2,140.0
2,300.0
2,850.0
550.0
2,670.0
2,060.0
580.0
300.0
54.0
5.2
75.9
0.0
63.6
0.0
0.0
89.1
88.3
88.9
10.6
9.6
10.3
10.1
11.3
1.3
1.0
1.3
1.4
1.5
1.1
47.0
92.5
8.6
90.6
86.0
84.5
92.1
79.0
76.2
0.0
23.2
0.0
78.2
93.2
11.0
11.3
12.1
11.7
11.8
11.8
10.8
11.3
10.1
90.3
90.3
11.1
71.1
52.1
53.9
30.1
76.5
76.1
75.8
76.7
0.0
0.0
3.3
0.0
0.0
0.0
0.0
0.0
1.7
2.8
0.8
15.1
12.2
12.2
15.6
25.5
0.2
7.0
8.0
10.9
3.4
5.4
9.0
1.0
5.0
3.6
3.8
2.0
2.0
0.0
0.0
0.0
2.6
0.0
0.0
2.1
15.2
15.2
24.4
24.9
24.9
15.2
18.3
15.5
12.7
2.7
3.4
25.1
0.0
0.0
0.0
9.8
0.0
0.0
0.0
0.0
0.0
45.0
0.0
152.0
0.0
70.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
21.0
8.0
6.0
3.0
23.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
78.0
89.0
0.0
67.0
0.0
71.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
57.0
158.0
255.0
0.0
345.0
80.0
64.0
36.0
0.0
5.2
7.8
0.3
7.4
3.3
1.3
0.8
0.0
0.0
0.0
0.2
0.3
0.3
0.2
0.2
19.4
18.5
22.0
24.5
18.5
28.4
29.7
0.1
0.1
0.1
0.1
0.1
0.1
0.2
0.3
0.0
11.7
0.0
0.1
0.0
0.4
0.2
0.2
0.3
0.1
0.2
0.1
0.2
0.3
0.1
0.0
0.7
1.0
10.6
9.6
0.1
1.6
1.0
0.6
0.1
0.0
7.0
23.8
0.3
63.3
5.5
0.9
0.6
0.0
0.0
0.0
0.2
0.2
0.2
0.1
0.2
9.1
9.5
11.5
12.8
7.2
0.0
1.4
0.0
0.1
0.0
0.0
0.1
0.0
0.2
0.2
0.0
5.5
0.0
0.1
0.0
0.1
0.1
0.2
0.1
0.1
0.1
0.1
0.2
0.1
0.0
0.0
0.2
1.3
13.3
12.4
0.2
1.2
1.2
0.8
0.1
0.0
2,340.0
3,070.0
0.0
70.0
420.0
2,900.0
1,160.0
1,600.0
140.0
3,020.0
40.0
70.0
4,080.0
420.0
450.0
480.0
370.0
420.0
4,780.0
2,830.0
60.0
1,530.0
1,730.0
1,410.0
40.0
0.0
68.3
71.8
0.0
90.9
77.9
3.0
3.0
3.0
83.1
0.0
76.8
87.7
86.8
3.2
89.9
89.6
89.2
88.1
90.8
10.4
10.2
92.5
78.6
80.6
9.9
85.6
0.0
0.0
0.0
0.0
1.1
0.0
2.4
3.4
3.2
3.0
0.0
0.0
0.3
2.4
0.0
0.0
0.0
0.0
0.0
0.0
30.5
19.0
0.4
0.0
0.0
3.2
2.4
0.0
84.0
515.0
0.0
0.0
32.0
0.0
4.0
0.0
0.0
0.0
95.0
0.0
0.0
20.0
5.0
6.5
8.0
10.0
2.0
0.0
0.0
0.0
233.0
112.0
0.0
0.0
0.0
2.8
1.6
10.3
0.0
0.3
0.4
4.9
0.2
0.0
0.0
0.2
0.0
0.0
0.5
0.6
0.9
1.3
1.9
0.1
0.2
0.2
0.0
0.4
0.1
0.3
0.0
0.0
1.9
0.8
19.5
0.0
0.8
0.4
0.1
0.2
0.0
0.0
0.3
0.0
0.0
0.2
0.3
0.7
1.1
0.8
0.0
0.2
0.1
0.0
0.1
0.1
0.2
0.0
0.0
220.0
100.0
180.0
1,600.0
460.0
2,210.0
1,680.0
0.0
3,650.0
270.0
1,480.0
1,580.0
170.0
3,090.0
0.0
0.0
30.0
17.1
91.5
90.2
80.6
76.1
10.4
8.7
0.0
5.8
91.9
1.5
40.5
87.6
4.1
0.0
0.0
87.6
0.2
0.4
0.9
0.0
2.0
7.3
8.5
0.0
7.3
1.8
4.6
0.0
1.7
6.7
0.0
0.0
0.0
0.0
0.0
0.0
28.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
16.0
0.0
0.0
0.0
485.0
0.0
0.0
0.0
0.1
0.4
0.3
0.7
0.7
12.9
0.8
0.0
3.9
6.9
0.0
6.1
9.4
19.9
0.0
0.0
0.0
0.0
0.5
0.4
1.3
0.8
27.6
2.4
0.0
7.1
7.1
0.1
8.9
20.2
29.0
0.0
2,300.0
1,110.0
390.0
1,020.0
740.0
680.0
1,210.0
52.3
75.8
53.0
36.7
36.4
30.4
35.7
0.0
0.0
1.3
4.0
2.4
2.5
3.6
1,234.0
423.0
12.0
0.0
0.0
1.0
0.0
9.6
3.1
0.5
0.7
0.7
0.6
0.8
11.7
3.8
0.9
1.6
0.7
0.8
0.8
1,800.0
1,700.0
38.6
36.9
6.8
7.4
0.0
0.0
0.7
0.9
1.6
0.8
70.0
1,410.0
920.0
1,900.0
3,070.0
4,530.0
450.0
1,150.0
640.0
88.8
9.9
37.0
73.8
71.8
3.5
79.1
75.6
68.5
1.8
3.2
0.0
0.0
0.0
9.6
0.0
0.0
0.0
0.7
3.1
0.0
0.0
0.0
0.0
1.5
8.2
0.9
1.2
1.7
2.1
10.3
10.3
0.0
0.0
1.0
0.0
0.0
150.0
77.0
515.0
0.0
48.0
39.0
55.0
28.0
0.0
0.0
67.0
331.0
62.0
84.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
68.0
65.0
68.0
0.0
0.3
14.5
2.3
1.4
6.2
0.3
1.1
1.0
0.9
0.0
0.0
1.1
5.5
0.2
0.8
0.0
0.1
0.0
0.1
0.1
0.0
5.6
5.6
15.0
1.2
1.9
0.0
0.2
25.6
1.5
0.7
40.8
0.2
1.5
2.1
0.7
0.0
0.0
0.9
7.4
0.1
0.5
0.1
0.3
0.0
0.0
0.0
0.0
23.8
24.2
20.0
1.4
2.4
170.0
100.0
2,360.0
2,260.0
1,240.0
2,980.0
170.0
570.0
170.0
20.0
130.0
250.0
2,200.0
2,300.0
1,170.0
1,870.0
2,270.0
96.7
83.7
72.0
62.3
74.1
76.6
88.9
31.8
92.0
94.1
93.9
92.2
3.9
2.0
40.2
75.0
72.9
3,900.0
2,920.0
2,760.0
380.0
600.0
280.0
180.0
270.0
220.0
380.0
410.0
400.0
470.0
41.5
50.0
53.8
81.0
90.2
95.3
92.2
91.0
90.4
82.5
80.7
79.8
81.0
0.0
0.0
0.0
0.0
3.2
1.6
2.5
3.1
2.1
0.0
0.0
0.0
0.0
114.0
79.0
64.0
7.0
0.0
0.0
0.0
0.0
0.0
4.0
10.0
17.0
7.0
17.6
13.2
10.1
0.3
0.0
0.0
0.0
0.0
0.0
0.6
1.0
1.7
0.2
7.7
6.6
4.5
0.0
0.0
0.0
0.0
0.0
0.0
0.3
0.4
0.8
0.1
4,340.0
10.0
4,890.0
990.0
1,170.0
1,410.0
1,410.0
2,370.0
530.0
460.0
1,920.0
170.0
7.0
0.0
8.5
67.5
69.1
9.9
9.9
7.3
91.4
91.8
9.0
94.5
27.3
0.0
9.3
4.2
1.1
3.2
3.2
0.0
2.2
2.4
3.3
1.2
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
84.0
0.0
3.7
15.7
2.9
0.8
0.9
0.3
0.3
0.3
0.1
0.1
1.2
0.0
7.5
22.8
4.4
1.3
1.5
0.2
0.2
0.2
0.0
0.0
1.3
0.0
140.0
140.0
280.0
660.0
3,980.0
3,940.0
2,090.0
590.0
970.0
320.0
94.3
94.8
95.3
71.4
58.1
72.1
73.6
0.0
4.5
5.1
0.0
0.0
87.9
85.2
94.8
1.0
0.9
0.7
0.0
0.0
0.0
0.0
0.0
3.4
1.9
0.0
0.0
0.0
0.0
1.0
0.0
0.0
0.0
58.0
41.0
33.0
85.0
0.0
2.0
51.0
0.0
0.0
13.0
2.0
0.0
0.0
0.0
0.0
1.1
1.7
2.1
1.0
0.0
4.2
3.8
3.3
0.5
2.1
0.1
0.1
0.0
0.0
0.0
3.3
1.7
2.0
0.7
0.0
4.9
6.5
2.4
0.3
0.9
0.0
0.0
990.0
72.8
0.0
38.0
0.0
24.4
60.0
2.0
0.0
0.9
3.0
2.0
0.7
0.0
0.0
0.0
0.0
1,090.0
360.0
2.0
0.5
2.0
0.0
0.0
36
37
38
Gord. Polinsaturadas (g) Aucares (g) ndice Glicmico
0.0
0.0
0.0
1.4
70.0
0.0
97.0
60.0
0.0
97.8
66.0
0.0
99.8
63.0
0.0
0.0
0.0
0.1
0.8
15.0
0.0
0.5
15.0
0.2
1.0
30.0
0.0
9.9
39.0
12.1
3.9
15.0
13.9
15.7
0.0
0.0
0.0
0.0
0.0
0.0
2.1
0.2
0.1
0.2
0.2
1.0
0.3
1.1
1.4
2.5
3.3
7.9
0.4
0.9
10.5
0.2
0.0
0.1
0.0
0.0
0.0
9.2
4.2
0.0
0.0
0.0
9.9
10.0
14.3
0.0
0.0
0.0
0.1
0.0
0.9
0.0
0.0
0.0
0.0
0.8
4.3
0.0
0.0
0.0
0.0
15.5
12.2
0.8
4.2
1.2
40.0
18.0
80.0
0.0
0.0
59.0
46.0
49.0
0.0
0.0
62.0
58.0
70.0
55.0
0.0
0.0
0.0
60.0
65.0
15.0
0.0
15.0
0.0
0.0
46.0
53.0
85.0
61.0
85.0
0.0
0.1
0.1
0.0
0.1
0.5
0.4
0.7
2.4
6.8
1.7
2.2
0.0
1.8
60.0
20.0
64.0
15.0
15.0
0.0
20.0
1.7
7.8
0.7
28.1
3.4
0.1
0.1
0.0
0.1
0.1
0.8
0.8
0.8
0.6
0.5
1.0
1.1
1.2
1.3
1.4
0.0
0.4
0.2
0.3
0.2
0.2
0.3
0.0
0.4
0.4
0.0
1.1
0.0
0.5
0.1
0.6
0.4
1.4
0.5
0.5
0.6
1.1
0.4
0.5
0.1
0.1
1.1
0.4
2.6
3.2
0.3
1.3
1.0
0.4
0.1
0.0
0.0
5.9
0.0
0.0
0.0
4.7
1.7
4.2
4.7
3.9
1.0
0.4
0.4
0.8
8.0
59.0
47.9
36.7
24.0
51.5
54.1
6.2
2.0
0.0
0.5
2.2
0.0
1.9
0.0
0.0
0.0
11.3
100.0
0.0
1.9
2.1
2.1
3.9
0.0
2.2
2.1
0.0
2.1
2.1
3.3
0.0
0.0
1.1
0.0
0.0
47.9
0.0
0.0
0.0
0.1
100.0
50.0
25.0
0.0
0.0
0.0
10.0
0.0
15.0
45.0
45.0
34.0
50.0
55.0
30.0
43.0
44.0
30.0
30.0
30.0
40.0
30.0
45.0
15.0
62.0
15.0
15.0
15.0
15.0
0.0
0.0
0.0
67.0
100.0
0.0
15.0
30.0
30.0
30.0
30.0
30.0
30.0
30.0
30.0
30.0
35.0
35.0
30.0
0.0
0.0
0.0
61.0
0.0
0.0
0.0
0.0
20.0
0.9
0.3
65.7
0.0
0.7
0.8
0.1
0.6
0.3
0.0
0.2
0.0
0.0
0.0
0.0
0.1
0.2
0.2
0.0
0.5
0.3
0.1
0.5
0.1
0.6
0.1
0.0
0.0
0.0
0.0
7.0
0.0
12.9
30.3
32.2
9.0
100.0
0.0
8.8
9.4
52.0
5.2
5.1
5.1
5.3
5.1
2.0
8.5
2.4
0.0
0.0
2.7
10.4
0.0
0.0
0.0
0.0
25.0
0.0
70.0
69.0
71.0
53.0
45.0
0.0
52.0
42.0
30.0
32.0
31.0
31.0
30.0
33.0
30.0
30.0
20.0
0.0
0.0
47.0
36.0
95.0
0.0
0.1
0.1
0.6
0.5
2.2
2.1
54.7
1.3
0.1
13.6
2.0
0.1
47.2
66.0
40.3
0.0
82.1
6.2
7.9
0.0
6.3
0.6
0.0
0.0
31.0
3.8
3.8
0.0
7.9
2.6
0.0
0.0
0.7
55.0
76.0
67.0
0.0
54.0
60.0
66.0
0.0
60.0
40.0
63.0
55.0
43.0
15.0
0.0
0.0
0.0
4.2
1.4
0.8
1.7
1.4
2.1
1.4
0.6
0.8
0.0
8.1
4.3
4.7
5.8
0.0
0.0
70.0
56.0
74.0
62.0
72.0
0.6
1.9
5.6
6.4
71.0
60.0
0.0
0.6
0.8
0.8
0.6
21.6
0.3
0.9
2.5
1.6
0.0
0.0
1.1
1.7
0.2
0.7
0.1
0.4
0.0
0.1
0.1
0.1
13.7
13.9
4.8
0.6
0.6
5.9
2.7
0.0
0.0
0.0
4.0
0.0
0.0
0.0
59.0
42.0
0.0
0.0
0.0
20.0
0.0
0.0
0.0
1.4
9.8
0.0
0.0
0.0
0.0
8.4
41.7
0.0
1.1
2.4
4.2
7.7
7.8
0.0
0.0
1.0
15.0
38.0
0.0
0.0
0.0
0.0
42.0
35.0
15.0
15.0
15.0
15.0
15.0
15.0
0.0
0.0
0.0
0.7
0.8
0.5
0.0
0.0
0.0
0.0
0.0
0.1
0.0
0.1
0.1
0.0
2.2
1.0
1.1
3.0
1.2
1.9
3.2
2.3
3.8
2.7
3.7
2.7
1.9
0.0
0.0
0.0
30.0
35.0
15.0
15.0
15.0
15.0
30.0
30.0
30.0
30.0
28.7
57.7
11.3
3.2
3.8
0.6
0.6
0.6
0.2
0.2
1.3
0.1
1.6
0.0
7.3
0.0
0.0
2.7
2.7
0.0
0.4
0.4
1.9
2.6
35.0
0.0
18.0
30.0
15.0
42.0
42.0
37.0
15.0
15.0
50.0
30.0
0.1
0.1
0.1
1.5
0.2
0.2
0.5
0.0
4.2
3.9
0.3
0.0
0.1
0.0
0.1
2.4
0.0
0.0
0.0
0.0
0.0
0.0
0.0
29.7
37.5
6.0
0.7
4.7
7.7
2.5
30.0
30.0
30.0
0.0
0.0
0.0
0.0
110.0
75.0
77.0
10.0
0.0
30.0
30.0
15.0
2.1
0.0
0.0
5.9
0.5
0.0
0.0
39
Comentrios
Beba pelo menos 2 a 3 litros de gua por dia.
Excelente fonte de vitamina E
Aminocidos de cadeia ramificada

Aminocidos essenciais
40
Preo Por Serving.
0.00
1.00
2.00
3.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
40.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
Fonte de protena de absoro lenta (7 horas)

Fonte de protena de absoro lenta (7 horas)
100% monohidrato de creatina
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
Boa fonte de cidos gordos mega-3

0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
5.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
Fonte de protena de absoro rpida (2 horas)

Fonte de protena de absoro rpida (2 horas)
Introduza novos alimentos apenas acima desta linha com "Inserir linha".
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.56
0.00
41
Preo pago
Number of Servings
44.97
81
Visite o nosso site - www.brazucany.tv
BRAZUCANY.TV
Sexo (masculino / feminino) :
Idade:
Altura (cm) :
Peso corporal (kg) :
Massa magra (kg) :
% de gordura corporal:
Nvel de atividade fsica :
ndice de Massa Corporal:
ndice de Massa Magra:
Ritmo Metablico
Manuteno:
Definio :
Hipertrofia :
OBJETIVO
Protena:
Hidratos:
Gordura:
Tempo / Refeio
8:00
Caf da manha
11:00
Meio da Manh
2:00
Almoo
5:00
Pr Treino
M
34
194
61.9
45.7
26.2
1.550
2
16.4 kg/m
2
12.1 kg/m
+10% kcal
0% kcal
cut
2,313
40%
40%
20%
Produto
----------------------------------------------------------------------------------------------------------------Total
Energia %
% da Quant Diria Necessria
----------------------------------------------------------------------------------------------------------------Total
Energia %
----------------------------------------------------------------------------------------------------------------Total
Energia %
----------------------------------------------------------------------------------------------------------------Total
Energia %
925
925
463
Quantidade
sexo
anos
cm
kg
kg
%
atividade
(valor entre 1.2 e 1.9)
Katch - McArdle
Mifflin - St. Jeor
melhor mtodo
bom mtodo
usa a massa magra
usa a idade
1357 kcal por dia
1669 kcal por dia
2103 kcal por dia
2586 kcal por dia
2313 kcal por dia
2845 kcal por dia
2103 kcal por dia
2586 kcal por dia
Kcal
gramas por dia
gramas por refeio
kcal
231 gr
39 gr
kcal
231 gr
39 gr
kcal
51 gr
9 gr
Unidade
Kcal
Protena (g)
Carbs (g)
Gordura (g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0%
0%
0%
0%
0%
0%
0%
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0%
0%
0%
0%
0%
0%
0%
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0%
0%
0%
0%
0%
0%
0%
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0%
0%
0%
0%
0%
0%
0%
Visite o nosso site - www.brazucany.tv
OBJETIVO
Protena:
Hidratos:
Gordura:
Tempo / Refeio
8:00
Ps-Treino
11:00
Lanche
2:00
Jantar
5:00
Ao Deitar
cut
2,313 Kcal
40%
40%
20%
Produto
----------------------------------------------------------------------------------------------------------------Total
Energia %
----------------------------------------------------------------------------------------------------------------Total
Energia %
----------------------------------------------------------------------------------------------------------------Total
Energia %
----------------------------------------------------------------------------------------------------------------Total
Energia %
925
925
463
Quantidade
kcal
kcal
kcal
Unidade
-
TOTAL gramas:
TOTAL Kcal:
% of TOTAL Kcal:
OBJETIVO gramas:
DIFERENA [ TOTAL - OBJETIVO ] gramas:
DIFERENA [ TOTAL - OBJETIVO ] Kcal:
Esta pgina um resultado pronto a imprimir de todo o seu trabalho excel.
0
2,313
-2,313
Visite - www.brazucany.tv
gramas por dia

gramas por refeio
231 gr
39 gr
231 gr
39 gr
51 gr
9 gr
Kcal
Protena (g)
Carbs (g)
Gordura (g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0%
0%
0%
0%
0%
0%
0%
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0%
0%
0%
0%
0%
0%
0%
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0%
0%
0%
0%
0%
0%
0%
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0%
0%
0%
0%
0%
0%
0%
Protena Carbohidratos Gordura
0
0
0
Kcal
0
0
0
0%
0%
0%
Kcal
231
231
51
-231
-231
-51
Kcal
-925
-925
-463

Nutrição personalizada para hipertrofia muscular

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Nutrição personalizada para hipertrofia muscular

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Page 1

Sexo (masculino / feminino) :

ndice de Massa Corporal

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Ingesto diria recomendada para as suas kcals (vitamins-minerals em mcg):

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ndice de Massa Corporal

Mifflin - St. Jeor

kcal por dia

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s kcals (vitamins-minerals em mcg):

% de Ingesto Diria Recomendada (vermelho significa que a sua ingesto de vita

% de Limite Superior de Segurana (vermelho significa que a sua ingesto de vitam

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Nvel de atividade fsica

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a (vermelho significa que a sua ingesto de vitaminas-minerais demasiado alta):

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sportos 3-5 dias por semana

intensa e longa / desportos dirios mais trabalho fsico

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Gord. Monoinsaturadas (g)

Gord. Polinsaturadas (g)

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0% Total de acucar nos carboidratos

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Ganso, carne sem pele

43,000.0 473.0 1,870.0

78.0 2,360.0 13,000.0

13,000.0 306.0 2,570.0 24,000.0

255,000.0 1,220.0 5,730.0 392,000.0

Beba pelo menos 2 a 3 litros de gua por dia.

Excelente fonte de vitamina E

Aminocidos de cadeia ramificada

Fonte de protena de absoro lenta (7 horas)

100% monohidrato de creatina

Boa fonte de cidos gordos mega-3

Boa fonte de cidos gordos mega-3

Fonte de protena de absoro rpida (2 horas)

Visite o nosso site - www.brazucany.tv

Visite o nosso site - www.brazucany.tv

gramas por dia

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