Plan de Alimentacion

Tus datos personales ndice de Masa corporal (IMC) (BMI)
Gnero (hombre / mujer) : hombre gnero IMC: 20.8

Edad : 22 aos Magra (IMC): 19.7
Estatura (cm) : 1 pulg = 2.54 cm 171 cm Tasa de Metabolismo
Peso (kg) : 1 kg = 2.205 lb 60.7 kg Tasa de Metabolismo basal :
Grasa Corporal (%) : Mantenimiento 5.0 % Mantenimiento:
Masa Corporal Magra (kg) :Perder grasa (PG) 57.7 kg PG (dficit):
Nivel de Actividad : Ganar musculatura (GM) 1.650 actividad GM (excedente): +15%
Tu Meta 3 3,066 kcal 613 kcal/m gramos por
Protenas (gr/lb): 1.03 550 kcal 138 gr
Carbohidratos (gr/lb): 3.76 2,011 kcal 503 gr
Grasas (gr/lb): 0.42 505 kcal 56 gr
Comida / Hora Producto Cantidad Unidad Kcal Protena (g)
TOTAL de kcal: 3066 3,006 19%
Comida 1: 654 3u 48 11
pre entreno 658 200 gr 178 2
Hora: 656 2 scoop 400 25
7:00 AM 289 1- 0 0
655 3u 159 6
63 300 - 0 0
231 5- 0 0
1 0- 0 0
Total 785 44
Energa % 22%
% de RDA 26% 32%
Comida 2: 654 2u 32 7
desayuno 651 150 gr 195 2
Hora: 657 200 ml 100 6
10:00 AM 655 2u 106 4
658 100 gr 89 1
330 35 - 0 0
166 7- 0 0
1 - 0 0
Total 522 20
Energa % 15%
% de RDA 17% 15%
Comida 3: 409 100 gr 136 22
almuerzo 651 200 gr 260 3
Hora: 242 0- 0 0
9:00 PM 653 2u 80 2
464 10 gr 35 2
330 20 - 0 0
353 0- 0 0
1 0- 0 0
Total 510 29
Energy % 23%
% of RDA 17% 21%
Comida 4: 654 2u 32 7
Cena 289 0- 0 0
Hora: 655 2u 106 4
6:00 PM 651 150 gr 195 2
289 0- 0 0
330 0- 0 0
289 0- 0 0
1 0- 0 0
Total 333 13
Energy % 17%
% of RDA 11% 9%
Adicional: 656 1 scoop 200 13
654 2u 32 7
655 2u 106 4
651 200 gr 260 3
657 200 ml 100 6
536 60 gr 158 5
1 0- 0 0
1 0- 0 0
Total 856 37
Energa % 17%
% de RDA 28% 27%
Comida 6: 205 0- 0 0
63 0- 0 0
Hora: 242 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
Total 0 0
Energy % 0%
% of RDA 0% 0%
Comida 7: 231 0- 0 0
305 0- 0 0
Hora: 330 0- 0 0
305 0- 0 0
236 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
Total 0 0
Energa % 0%
% de RDA 0% 0%
Comida 8: 305 0- 0 0
63 0- 0 0
Hora: 353 0- 0 0
353 0- 0 0
166 0- 0 0
1 0- 0 0
1 0- 0 0
289 - 0 0
Total 0 0
Energa % 0%
% de RDA 0% 0%
Ingesta diaria recomendada de Kcal (vitaminas-minerales en mcg):
TOTAL gram: 142
TOTAL Kcal: 3,006 569
TOTAL% 19%
OBJETIVO gramos: 138
DIFFERENCIA [ TOTAL - OBJETIVO ] gramos: +5
DIFFERENCIA [ TOTAL - OBJETIVO ] Kcal: -60 +18
a corporal (IMC) (BMI) Katch - McArdle Mifflin - St. Jeor Harris - Benedict Nivel Actividad
kg/m 2
Mejor mtodo Buen mtodo No tan bueno Advertencia: las personas medicadas
kg/m2 Usa el % grasa corporal Usa la edad Usa la edad 1.200
1.375
1,616 kcal por da 1,572 kcal por da 1,608 kcal por da 1.550
2,666 kcal por da 2,594 kcal por da 2,653 kcal por da 1.650
kcal 2,666 kcal por da 2,594 kcal por da 2,653 kcal por da 1.725
kcal 3,066 kcal por da 2,983 kcal por da 3,051 kcal por da 1.900
5 comidas Recomendacin diettica para un consumo de 2500 kcal (vitaminas-minerales en mcg) :
28 gr 3,000 1,200 1,300 16,000 5,000 1,300
101 gr Niveles tolerables de ingesta diaria (vitaminas-minerales en mcg) :
11 gr 10,000 - - 35,000 - 100,000
Carbs (g) Grasas (g) Vit A (IU) Vit B-1 Vit B-2 Vit B-3 Vit B-5 Vit B-6
59% 22% 27% 28% 21% 48% 14% 44%
0 0 0 0 0 0 0 0
46 1 0 0 0 0 0 0
65 5 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 15 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
110 20 0 0 0 0 0 0
55% 23%
22% 36% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0 0
42 0 0 0 0 0 0 0
9 6 500 0 0 0 0 0
0 10 0 0 0 0 0 0
23 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
74 17 500 0 0 0 0 0
56% 28%
15% 29% 14% 0% 0% 0% 0% 0%
0 5 0 66 108 6,683 638 604
56 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
18 0 0 0 0 0 0 0
6 0 0 71 21 117 79 47
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
81 6 0 137 129 6,800 717 651
66% 11%
16% 11% 0% 9% 8% 35% 12% 41%
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 10 0 0 0 0 0 0
42 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
42 10 0 0 0 0 0 0
54% 29%
8% 18% 0% 0% 0% 0% 0% 0%
32 2 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 10 0 0 0 0 0 0
56 0 0 0 0 0 0 0
9 6 500 0 0 0 0 0
30 2 0 273 199 2,631 122 50
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
128 21 500 273 199 2,631 122 50
61% 22%
25% 37% 14% 19% 12% 13% 2% 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 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0% 0%
0% 0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0% 0%
0% 0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0% 0%
0% 0% 0% 0% 0% 0% 0% 0%
3,679 1,471 1,594 19,619 6,131 1,594
435 73 1,000 410 328 9,431 838 702
1,741 661 % de la ingesta diaria recomendada (rojo significa que la ingesta de vitaminas-minerales es muy b
59% 22% 27% 28% 21% 48% 14% 44%
503 56 % del lmite mximo saludable (rojo significa que su ingesta devitaminas-minerales es muy alta) :
-67 +17 10% - - 27% - 1%
-269 +156
Es un valor entre 1.2 y 1.9 usado para calcular tu nivel de caloras de mantenimiento (Mantenimiento = BMR x nivel de actividad).
dvertencia: las personas medicadas (cafena, efedrina, hormonas tiroideas, esteroides, DNP, etc) pueden tener valores de hasta dos veces ms altos que los indicados abajo
= Sedentaria: sin actividad fsica. Trabajo de oficina.
= Ligera: ejercicios leves. 1-3 das a la semana.
= Moderada: ejercicios moderados. 3-5 das a la semana.
= Intensa: Programa de entrenamiento con intenso con pesas. / 4-5 das a la semana.
= Muy Activa: Ejercicios intensos. Deporte 6-7 das a la semana.
= Extra: Fuerte y prolongado ejercicio diario. Deporte + entrenamiento fsico.
s-minerales en mcg) : Referencia : http://en.wikipedia.org/wiki/Dietary_Reference_Intake
400 2 90,000 200 15,000 120 550,000 1,000,000
Referencia : http://en.wikipedia.org/wiki/Dietary_Reference_Intake
1,000 - 2,000,000 2,000 1,000,000 - 3,500,000 2,500,000
Vit B-9 Vit B-12 Vit C (mg) Vit D (IU) Vit E Vit K Choline Ca (mg)
27% 36% 1% 33% 2% 2% 16% 10%
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 40 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 40 0 0 0 0
0% 0% 0% 16% 0% 0% 0% 0%
13 1 0 0 300 1 90,100 24,000
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
53 0 630 0 21 1 6,620 11,300
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
66 1 630 0 321 2 96,720 35,300
13% 36% 1% 0% 2% 1% 14% 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 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 40 0 0 0 0
67 0 0 0 132 2 8,760 90,600
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
67 0 0 40 132 2 8,760 90,600
14% 0% 0% 16% 1% 1% 1% 7%
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0% 0%
490 3 110,359 245 18,393 147 674,417 1,226,213
132 1 630 80 453 4 105,480 125,900
itaminas-minerales es muy baja; el valor de su objetivo es 100%) :
27% 36% 1% 33% 2% 2% 16% 10%
nas-minerales es muy alta) :
13% - 0% 4% 0% - 3% 5%
es ms altos que los indicados abajo.
900 8,000 420,000 2,300 700,000 4,700,000 55 1,500,000
10,000 45,000 770,000 11,000 4,000,000 - 400 2,300,000

Copper Fe (mg) Magnesium Manganese P (mg) Potassium Selenium Sodium
28% 44% 11% 15% 35% 9% 59% 25%
0 0 0 0 0 0 0 0
0 0 0 0 0 716 0 2
0 0 0 0 0 0 0 270
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 716 0 272
0% 0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0 0
0 0 0 0 0 26 0 1
0 0 0 0 0 0 0 115
0 0 0 0 0 0 0 0
0 0 0 0 0 358 0 1
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 384 0 117
0% 0% 0% 0% 0% 0% 0% 0%
73 1,570 23,000 13 202,000 340,000 26 55,000
0 0 0 0 0 35 0 1
0 0 0 0 0 0 0 0
0 0 0 0 0 461 0 173
89 507 17,600 115 41,100 139,300 3 1,200
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
162 2,077 40,600 128 243,100 479,796 29 56,374
15% 21% 8% 5% 28% 8% 43% 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 26 0 1
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 26 0 1
0% 0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0 135
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 35 0 1
0 0 0 0 0 0 0 115
152 2,244 13,800 287 59,400 60,000 10 408,600
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
152 2,244 13,800 287 59,400 60,035 10 408,851
14% 23% 3% 10% 7% 1% 15% 22%

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0% 0%
1,104 9,810 515,009 2,820 858,349 5,763,201 67 1,839,320
314 4,321 54,400 415 302,500 540,958 40 465,615
28% 44% 11% 15% 35% 9% 59% 25%
3% 10% 7% 4% 8% - 10% 20%

11,000 3,700 38 200
40,000 10,000 200 400

Zn (mg) Water (g) Fiber (g) Cholesterol (mg) Saturated fat (g) MonoUns fat (g)
34% 2% 13% 800% 69% 20%
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 1 0
0 0 0 0 0 0
0 0 0 633 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 633 1 0
78% 7%
0% 0% 0% 258%
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 15 3 0
0 0 0 422 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 437 3 0
93% 3%
0% 0% 1% 178%
3,940 72 0 33 2 2
0 0 0 0 0 0
0 0 0 0 0 0
0 0 2 0 0 0
228 1 2 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
4,168 73 4 33 2 2
47% 45%
31% 2% 8% 13%
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 422 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 422 0 0
32% 37%
0% 0% 1% 172%
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 422 0 0
0 0 0 0 0 0
0 0 0 15 3 0
444 22 1 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
444 22 2 437 4 0
73% 10%
3% 0% 4% 178%
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0% 0%
0% 0% 0% 0%
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0% 0%
0% 0% 0% 0%
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0% 0%
0% 0% 0% 0%
13,488 4,537 47 245
4,612 95 6 1,962 10 3
34% 2% 13% 800% 69% 20%
12% 1% 3% 491%
PolyUns fat (g) Sugars (g) Glycemic Index Glycemic Load
11% 20% 12 24
0 0 0 0
0 24 0 0
0 30 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 - -
0 54 0 0
16% 49%
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 12 0 0
0 0 0 0
0 0 0 0
0 0 - -
0 12 0 0
4% 17%
0 0 0 0
0 0 0 0
0 0 0 0
0 1 0 0
0 0 30 2
0 0 0 0
0 0 - -
0 0 - -
0 1 2 2
8% 2%
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 - -
0 0 0 0
32% 0%
0 15 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
1 3 74 22
0 0 - -
0 0 - -
1 17 18 22
17% 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 0
0 0 0 0
0 0 - -
0 0 - -
0 0 0 0
0 0 - -
0 0 - -
0 0 0 0
0 0 0 0
0% 0%
2 85 12 24
11% 20% sugars of total carbs

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12/10/2017 374112240.xlsx Page 25
Gnero (hombre / mujer) : hombre sexo

Edad : 22 aos
Estatura (cm) : 171 cm = 5'
Peso (kg) : 60.7 kg = 134
Masa Corporal Magra (kg) : 57.7 kg = 127
Grasa Corporal (%) : 5.0 %
Nivel de Actividad : 1.650 actividad (valor entre 1.2 y 1.9)
ndice de Masa Corporal = 20.8 kg/m2 Katch - McArdle
ndice de masa Corporal Mag 19.7 kg/m2 mejor mtodo
Tasa de Metabolismo (masa corporal magra)
Tasa de Metabolismo basal : 1616 kcal por da
Mantenimiento: 2666 kcal por da
PG (dficit): kcal 2666 kcal por da
GM (excedente): +15% kcal 3066 kcal por da
Tu Meta Ganar musculatura (GM) 3,066 Kcal gramos por da
Protenas (gr/lb): 1.03 550 kcal 138
Carbohidratos (gr/lb): 3.76 2,011 kcal 503
Grasas (gr/lb): 0.42 505 kcal 56
Comida / Hora Producto Cantidad Unidad Kcal
Comida 1: clara de huevo 3u 48
pre entreno Banano 200 gr 178
Hora: megabolic 2 scoop 400
7:00 AM --------------- 1- 0
yema de huevo 3u 159
--------------- 300 - 0
--------------- 5- 0
--------------- 0- 0
Total 785
Energa %
% de la cantidad diaria requerida. 26%
desayuno Arroz blanco 150 gr 195
Hora: leche justo 200 ml 100
10:00 AM yema de huevo 2u 106
Banano 100 gr 89
--------------- 35 - 0
--------------- 7- 0
--------------- - 0
Total 522
Energa %
Comida 3: carne de res, magra 100 gr 136
almuerzo Arroz blanco 200 gr 260
Hora: --------------- 0- 0
True-Natural-Bodybuilding.com
12/10/2017 374112240.xlsx Page 26

9:00 PM papa cocinada 2u 80
frijol, pinto 10 gr 35
--------------- 20 - 0
--------------- 0- 0
--------------- 0- 0
Total 510
Energy %
Cena --------------- 0- 0
Hora: yema de huevo 2u 106
6:00 PM Arroz blanco 150 gr 195
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
Total 333
Energy %
12/10/2017 374112240.xlsx Page 27

Adicional: megabolic 1 scoop 200
clara de huevo 2u 32
yema de huevo 2u 106
Arroz blanco 200 gr 260
leche justo 200 ml 100
pan, blanco 60 gr 158
--------------- 0- 0
--------------- 0- 0
Total 856
Energa %
Comida 6: --------------- 0- 0
--------------- 0- 0
Hora: --------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
Total 0
Energy %
Comida 7: --------------- 0- 0
--------------- 0- 0
Hora: --------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
Total 0
Energa %
Comida 8: --------------- 0- 0
--------------- 0- 0
Hora: --------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- - 0
Total 0
Energa %
12/10/2017 374112240.xlsx Page 28

Energa
TOTAL gram:
TOTAL Kcal: 3,006 Kcal
TOTAL%
OBJETIVO gramos: 3,066 Kcal
DIFFERENCIA [ TOTAL - OBJETIVO ] gramos:
DIFFERENCIA [ TOTAL - OBJETIVO ] Kcal: -60 Kcal
12/10/2017 374112240.xlsx Page 29
7.3 ''
lbs
lbs
(valor entre 1.2 y 1.9)

Mifflin - St. Jeor
buen mtodo
uses age
1572 kcal por da
2594 kcal por da
2594 kcal por da
2983 kcal por da
gramos por da gramos por comida
gr 28 gr
gr 101 gr
gr 11 gr
Protena (g) Carbs (g) Grasas (g)
11 0 0
2 46 1
25 65 5
0 0 0
6 0 15
0 0 0
0 0 0
0 0 0
44 110 20
22% 55% 23%
32% 22% 36%
7 0 0
2 42 0
6 9 6
4 0 10
1 23 0
0 0 0
0 0 0
0 0 0
20 74 17
15% 56% 28%
15% 15% 29%
22 0 5
3 56 0
0 0 0
12/10/2017 374112240.xlsx Page 30

gr 28 gr
gr 101 gr
gr 11 gr
2 18 0
2 6 0
0 0 0
0 0 0
0 0 0
29 81 6
23% 66% 11%
21% 16% 11%
7 0 0
0 0 0
4 0 10
2 42 0
0 0 0
0 0 0
0 0 0
0 0 0
13 42 10
17% 54% 29%
9% 8% 18%
12/10/2017 374112240.xlsx Page 31

gr 28 gr
gr 101 gr
gr 11 gr
13 32 2
7 0 0
4 0 10
3 56 0
6 9 6
5 30 2
0 0 0
0 0 0
37 128 21
17% 61% 22%
27% 25% 37%
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0% 0% 0%
0% 0% 0%
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0% 0% 0%
0% 0% 0%
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0% 0% 0%
12/10/2017 374112240.xlsx Page 32

gr 28 gr
gr 101 gr
gr 11 gr
0% 0% 0%
Protena Carbs Grasas
142 435 73
569 1,741 661
19% 59% 22%
138 503 56
+5 -67 +17
+18 -269 +156
1 2 3 4
Producto Cantidad Unidad Kcal

--------------- 1- 0.00
Aceituna de botija P.C. 100 gr 321.30
Aceitunas negras preparadas P.C. 100 gr 331.60
Aguaje P.C. 100 gr 307.50
Melocotn-Durazno-Blanquillo P.C. 100 gr 71.70
Camu-camu P.C. 100 gr 26.50
Chirimoya P.C. 100 gr 97.00
Ciruela P.C. 100 gr 91.80
Coco P.C. 100 gr 309.70
Coco, agua de 100 gr 16.10
Cocona P.C. 100 gr 46.70
Fresa P.C. 100 gr 45.60
Guanbana P.C. 100 gr 62.60
Higo negro P.C. 100 gr 84.10
Higo seco P.C. 100 gr 202.60
Lima P.C. 100 gr 29.60
Limn, jugo de 100 gr 42.60
Lcuma P.C. 100 gr 110.50
Lcuma, harina de 100 gr 365.60
Mandarina P.C. 100 gr 39.50
Mango P.C. 100 gr 67.00
Manzana nacional P.C. 100 gr 60.50
Maracuy, jugo puro de 100 gr 68.90
Meln P.C. 100 gr 26.10
Meln enano P.C. 100 gr 21.80
Membrillo P.C. 100 gr 48.10
Naranja P.C. 100 gr 44.60
Naranja agria, jugo de 100 gr 36.60
Naranja de Huando P.C. 100 gr 50.20
Nspero P.C. 100 gr 52.00
Pacae Guaba P.C. 100 gr 62.50
Palta P.C. 100 gr 141.70
Papaya P.C. 100 gr 35.30
Pasas sin pepas 100 gr 268.40
Pepino dulce P.C. 100 gr 29.20
Pera chilena P.C. 100 gr 54.90
Pera de agua P.C. 100 gr 59.00
Pera nacional P.C. 100 gr 61.40
Pera perilla P.C. 100 gr 64.50
Pia P.C. 100 gr 42.60
Pltano de isla P.C. 100 gr 101.60
Pltano de seda P.C. 100 gr 92.70
Pltano guineo P.C. 100 gr 134.20
Pltano manzano P.C. 100 gr 99.80
Pltano, harina de 100 gr 334.40
Pltano maduro P.C. 100 gr 125.00
Pltano morado P.C. 100 gr 118.20
Pltano seco (Orejn) 100 gr 298.40
Pltano verde P.C. 100 gr 169.40
Pltano verde asado 100 gr 279.80
Pltano verde sancochado 100 gr 152.70
Sandia P.C. 100 gr 27.30
Mango ciruelo (Taperib) P.C. 100 gr 61.90
Toronja P.C. 100 gr 41.20
Tuna P.C. 100 gr 64.80
Tuna colorada P.C. 100 gr 64.40
Uva blanca P.C. 100 gr 48.20
Uva borgoa P.C. 100 gr 91.50
Uva italia P.C. 100 gr 73.30
Uva negra P.C. 100 gr 74.10
Uva quebranta P.C. 100 gr 73.70
Zapote P.C. 100 gr 81.50
--------------- 1- 0.00
kiwicha o achis 100 gr 387.00
Arroz pilado o pulido cocido 100 gr 111.30
Arroz blanco corriente 100 gr 347.90
Arroz con cscara 100 gr 344.40
Avena envasada 100 gr 382.30
Avena, hojuela cocida 100 gr 53.30
Avena, hojuela cruda 100 gr 378.00
Cebada con cscara 100 gr 361.60
Cebada, mashka o machica 100 gr 350.30
Cebada tostada, harina integral 100 gr 384.32
Chancay (bizcocho) 100 gr 354.90
Fideo crudo fortificado con hierro 100 gr 350.20
Fideo tallarn crudo fortificado con hierro 100 gr 317.30
Fideo tallarn sancochado fortiticado con hierro 100 gr 97.60
Galleta de soda (Salada) 100 gr 444.70
Galleta de vainilla (Dulce) 100 gr 437.90
Maiz alazan 100 gr 356.90
Maiz alazan, jora fresca de 100 gr 296.00
Maiz alazan, jora seca de 100 gr 355.60
Maiz amarillo 100 gr 364.40
Maiz, blanco crudo 100 gr 364.00
Maz, blanco tostado 100 gr 398.60
Maiz, cancha tostada de 100 gr 370.30
Maiz, grano fresco (Choclo) 100 gr 131.60
Maiz, germinado seco 100 gr 321.60
Maiz, harina de 100 gr 378.10
Maiz, maicena 100 gr 366.61
Maiz, morado sin coronta 100 gr 364.60
Maiz, mote de (Sancochado) 100 gr 106.50
Maiz, para mote pelado 100 gr 355.70
Maiz, para mote sin pelar 100 gr 351.10
Maiz, polenta cruda de 100 gr 340.00
Pan de cebada (Serrano) 100 gr 295.40
Pan de labranza 100 gr 328.30
Pan de molde 100 gr 326.50
Pan francs 100 gr 287.00
Pan francs fortificado con hierro 100 gr 287.00
Quinua blanca (Junn) 100 gr 373.40
Quinua blanca (Puno) 100 gr 376.50
Quinua cocida 100 gr 88.10
Quinua 100 gr 373.00
Quinua dulce, blanca (Junn) 100 gr 383.30
Quinua dulce, blanca (Puno) 100 gr 369.70
Quinua dulce, rosada (Junn) 100 gr 382.40
Quinua, harina de 100 gr 348.20
Quinua, hojuelas de 100 gr 381.70
Quinua rosada (Puno) 100 gr 378.00
Quinua, semola de 100 gr 389.50
Trigo, harina fortificada con hierro de 100 gr 365.20
Trigo, harina tostada de (Machica) 100 gr 362.00
Trigo, mote de (Sancochado) 100 gr 163.40
Trigo, pelado 100 gr 350.60
Trigo resbalado cocido 100 gr 88.30
Trigo, semola de 100 gr 354.70
Trigo 100 gr 357.10
--------------- 1- 0.00
Atn en ac. Vegt campomar 100 gr 272.80
Pescado bacalao seco salado 100 gr 77.78
Pescado bonito P.C. 100 gr 226.30
Pescado bonito, huevera de 100 gr 76.64
Pescado bonito, msculo claro 100 gr 84.60
Pescado bonito, msculo oscuro 100 gr 99.00
Pescado bonito, pulpa asada 100 gr 86.00
Pescado bonito, seco salado P.C. 100 gr 105.84
Pescado caballa, en conserva 100 gr 87.46
Pescado caballa, fresco crudo 100 gr 79.80
Pescado caballa, salado 100 gr 136.30
Pescado cabinza 100 gr 65.20
Pescado cabrilla 100 gr 77.60
Pescado carachama P.C. 100 gr 114.78
Pescado chita P.C. 100 gr 150.20
Pescado chita, huevera de 100 gr 180.70
Pescado chita, pulpa asada 100 gr 109.42
Pescado cojinova 100 gr 134.60
Pescado corvina P.C. 100 gr 82.90
Pescado jurel, en conserva 100 gr 272.61
Pescado jurel, fresco crudo 100 gr 76.10
Pescado lenguado 100 gr 131.40
Pescado lisa 100 gr 101.80
Pescado lorna, fresco crudo 100 gr 106.90
Pescado lorna, pulpa seca salada P.C. 100 gr 133.90
Pescado lorna, salado 100 gr 142.90
Pescado merluza, fresco crudo 100 gr 225.20
Pescado merluza, seco 100 gr 122.10
Pescado paiche, seco P.C. 100 gr 144.90
Pescado pampanito P.C. 100 gr 90.80
Pescado pejerrey 100 gr 60.40
Pescado perico 100 gr 93.00
Pescado sardina, con aceite 100 gr 67.90
Pescado sardina, con tomate 100 gr 127.00
Pescado sardina, en grated (en conserva) 100 gr 115.20
Pescado sardina, filete (en conserva) 100 gr 86.07
Pescado sardina, fresco crudo 100 gr 112.90
Pescado toyo, fresco 100 gr 91.10
Pescado toyo, seco salado 100 gr 156.00
Pescado tramboyo P.C. 100 gr 164.00
Pescado trucha rosada P.C. 100 gr 130.60
Pescado trucha, en conserva 100 gr 68.50
Pescado trucha, fresca 100 gr 67.70
Pota 100 gr 100.00
Pota, concentrado proteico de 100 gr 94.70
Pulpo P.C. 100 gr 86.80
--------------- 1- 0.00
Carnero, cabeza sancochada de 100 gr 107.20
Carnero, panza de (Mondongo) 100 gr 68.20
Carnero, patas sancochadas de 100 gr 102.50
Carnero, sesos de 100 gr 110.20
Carnero, pulpa gorda 100 gr 261.83
Carnero, pulpa muy magra 100 gr 130.90
Carnero pulpa semigorda 100 gr 247.40
Cerdo, carne sin hueso 100 gr 193.90
Cerdo, patas semigordas 100 gr 278.00
Gallina, pechuga de (Sin piel) 100 gr 102.90
Gallina, pierna de (Sin piel) 100 gr 114.80
Pato, carne de 100 gr 321.40
Pavo, carne de 100 gr 153.86
Pollo, carne pulpa 100 gr 113.28
Pollo, corazn de 100 gr 152.57
Pollo, hgado de 100 gr 120.26
Pollo, sangre cocida 100 gr 64.90
Res, bazo de 100 gr 86.40
Res, carne pulpa de 100 gr 99.60
Res, corazn de 100 gr 98.46
Res, hgado de 100 gr 134.60
Res, panza de (Mondongo) 100 gr 99.10
Res, pata sancochada de 100 gr 145.20
Res, rin de 100 gr 87.66
Carnero, carne seca sin hueso (Chalona) 100 gr 306.50
Chicharrn de cerdo (Cocido) 100 gr 597.80
Chicharrn de prensa 100 gr 430.40
Chorizo 100 gr 281.10
Jamn del pas 100 gr 336.40
Jamonada 100 gr 339.50
Mortadela 100 gr 254.10
Pat 100 gr 496.20
Relleno 100 gr 115.40
Salchicha blanca chica 100 gr 444.80
Salchicha blanca grande 100 gr 359.10
Hot Dog 100 gr 361.10
Salchicha de "Huacho" 100 gr 457.20
Tocino 100 gr 488.30
--------------- 1- 0.00
Leche condensada endulzada 100 gr 329.20
Leche en polvo descremada 100 gr 359.49
Leche en polvo entera 100 gr 487.30
Leche evaporada descremada 100 gr 78.50
Leche evaporada entera 100 gr 138.10
Leche fresca c/menos de 1% grasa 100 gr 41.60
Leche fresca caja entera Plusa 100 gr 62.00
Leche fresca de vaca 100 gr 63.50
Queso fresco de vaca 100 gr 264.10
Queso mantecoso 100 gr 395.20
Queso parmesano duro 100 gr 436.30
Yogurt de leche entera 100 gr 61.77
Yogurt frutado de leche semidescremada 100 gr 115.60
Yogurt frutado leche descremada 100 gr 95.40
Yogurt natural leche descremada 100 gr 55.26
--------------- 1- 0.00
Cerveza 100 gr 21.60
Chicha de jora 100 gr 27.50
Chicha de maiz morado con azcar 100 gr 19.60
Coca Cola 100 gr 42.00
Inca Kola 100 gr 44.00
"Leche" de soya 100 gr 39.80
T sin azcar 100 gr 0.92
Vino blanco (grado alcoholico: 12.0) 100 gr 416.00
Vino tinto (grado alcoholico: 10.2) 100 gr 416.00
--------------- 1- 0.00
Huevo de gallina, clara de 100 gr 48.05
Huevo de gallina, duro 100 gr 134.80
Huevo de gallina P.C. 100 gr 136.80
Huevo de gallina, yema de 100 gr 348.10
--------------- 1- 0.00
Azcar granulada o refinada 100 gr 396.80
Azcar rubia 100 gr 388.80
Miel de abeja 100 gr 342.40
Mermelada de durazno 100 gr 206.10
Mermelada frutilla 100 gr 241.00
--------------- 1- 0.00
Aj amarillo fresco P.C. 100 gr 45.10
Aj amarillo molido fresco sin sal 100 gr 59.70
Aj amarillo seco 100 gr 345.10
Aj colorado molido 100 gr 49.40
Aj de mesa P.C. 100 gr 46.80
Ajo sin cscara 100 gr 151.20
Albahaca sin tallo 100 gr 51.60
Alcachofa P.C. 100 gr 24.60
Apio sin hojas 100 gr 23.80
Berenjena P.C. 100 gr 42.80
Berenjena Costea o tomate de rbol 100 gr 47.10
Brocoli P.C. 100 gr 50.50
Caigua P.C. 100 gr 17.00
Caigua serrana P.C. 100 gr 23.30
Cebolla blanca P.C. 100 gr 34.10
Cebolla chilena P.C. 100 gr 27.70
Cebollita china P.C. 100 gr 42.80
Col blanca P.C. 100 gr 27.10
Col crespa o repollo, sin cogollo 100 gr 28.30
Coliflor sin tallo y sin hojas 100 gr 31.80
Culantro sin tallo 100 gr 52.90
Chiclayo, calabaza P.C. 100 gr 25.70
Esparragos P.C. 100 gr 29.00
Espinaca blanca P.C. 100 gr 38.20
Espinaca negra sin tronco 100 gr 38.90
Frijolito chino germinado 100 gr 51.10
Hierbabuena P.C. 100 gr 49.40
Huacatay sin tallo 100 gr 62.40
Lechuga americana P.C. 100 gr 12.90
Lechuga larga P.C. 100 gr 23.40
Lechuga redonda P.C. 100 gr 15.40
Nabo P.C. 100 gr 18.60
Nabo, hojas de 100 gr 43.20
Organo fresco 100 gr 56.10
Pimiento P.C. 100 gr 41.30
Poro sin hojas 100 gr 48.40
Rabanitos P.C. 100 gr 15.70
Rocoto fresco P.C. 100 gr 42.10
Tomate P.C. 100 gr 22.20
Tomate italiano P.C. 100 gr 19.40
Tomate, con carne salsa de 100 gr 106.10
Tomate, salsa de 100 gr 27.90
Vainitas P.C. 100 gr 44.70
Zanahoria amarilla sin cscara 100 gr 43.70
Zapallo italiano P.C. 100 gr 17.00
Zapallo loche P.C. 100 gr 91.70
--------------- 1- 0.00
Aceite vegetal de algodn 100 gr 900.00
Aceite vegetal de girasol 100 gr 900.00
Aceite vegetal de maz 100 gr 900.00
Aceite vegetal de olivo 100 gr 900.00
Aceite vegetal de soya 100 gr 900.00
Almendras 100 gr 623.14
Avellanas 100 gr 673.15
Cacao, semillas secas 100 gr 603.50
Castaa peruana (Nuez de Brasil) 100 gr 708.70
Man tostado, sin pelcula 100 gr 635.00
Manteca vegetal 100 gr 895.50
Mantequilla 100 gr 746.00
Mantequilla con sal 100 gr 733.63
Margarina vegetal con sal 100 gr 732.60
Nueces 100 gr 702.65
--------------- 1- 0.00
Arveja partida, harina de 100 gr 353.90
Arveja, fresca sin vaina 100 gr 109.00
Frijol amarillo comn 100 gr 341.90
Frijol caballero 100 gr 338.30
Frijol caballero o blanco cocido 100 gr 94.00
Frijol canario 100 gr 346.90
Frijol canario cocido 100 gr 87.30
Frijol canario fresco 100 gr 169.30
Frijol canario serranito 100 gr 346.20
Frijol castilla 100 gr 339.40
Frijol negro 100 gr 338.10
Frijol panamito 100 gr 344.10
Frijol shimpe fresco 100 gr 52.10
Garbanzo cocido 100 gr 101.80
Garbanzos 100 gr 372.10
Habas frescas, sin cscara y sin vaina 100 gr 156.00
Habas secas sin cscara cocida 100 gr 107.70
Habas, harina de 100 gr 352.70
Lentejas chicas 100 gr 343.40
Lentejas chicas cocidas 100 gr 99.70
Lentejas grandes 100 gr 346.70
Pallar seco 100 gr 338.00
Pallar sin cscara 100 gr 345.40
Pallares con cscara cocida 100 gr 106.00
--------------- 1- 0.00
Camote amarillo sin cscara 100 gr 117.00
Camote blanco 100 gr 120.90
Camote morado sin cscara 100 gr 111.10
Camote, harina de 100 gr 353.70
Maca (Tubrculo seco) 100 gr 326.80
Maca silvestre 100 gr 75.80
Maca, afrechillo 100 gr 341.00
Maca, almidn 100 gr 355.60
Maca, pasta integral 100 gr 338.60
Olluco sin cscara 100 gr 62.50
Papa amarilla sin cscara 100 gr 104.80
Papa blanca 100 gr 98.50
Papa chuo negro 100 gr 335.40
Papa color morado deshidratada 100 gr 333.00
Papa Huayro con cscara 100 gr 72.46
Papa seca 100 gr 330.30
Remolacha raz 100 gr 46.21
Yuca amarilla fresca sin cscara 100 gr 160.60
Yuca asada 100 gr 182.70
Yuca blanca fresca sin cscara 100 gr 162.20
Yuca blanca sancochada 100 gr 149.40
Yuca, harina de 100 gr 334.90
--------------- 1- 0.00
abadejo 100 gr 86.58
aceite de canola 100 gr 900.00
aceite de girasol 100 gr 900.00
aceite de linaza 100 gr 900.00
aceite de maz (aceite de maz) 100 gr 900.00
aceite de oliva 100 gr 900.00
aceite de pescado, el salmn 100 gr 900.00
aceite de soja 100 gr 900.00
aceitunas 100 gr 124.52
aceitunas negras 100 gr 331.60
achicoria (witlof) 100 gr 20.50
agua 100 gr 0.00
ajo 100 gr 162.18
Albaricoques 100 gr 53.59
Albaricoques, secos 100 gr 268.71
alforfn 100 gr 369.60
Almendras 100 gr 616.34
almidn de maz ceroso 100 gr 352.00
Aminocidos, BCAA's 100 gr 400.00
Aminocidos, EAA 100 gr 400.00
anacardos 100 gr 588.29
ancas de rana 100 gr 68.30
arndanos 100 gr 63.89
arenque 100 gr 153.20
arroz, blanco, de grano corto 100 gr 347.28
arroz, blanco, de grano medio 100 gr 349.02
arroz, blanco, grano largo 100 gr 354.26
arroz, marrn, de grano largo 100 gr 367.00
atn, atn rojo 100 gr 137.42
atn, el atn aleta amarilla 100 gr 102.07
atn, enlatado en agua 100 gr 121.21
avellanas) 100 gr 673.35
avena 100 gr 394.74
avena, polvo fino 100 gr 387.90
azcar, caf 100 gr 392.84
azcar, de mesa (sacarosa) 100 gr 399.92
azcar, polvo 100 gr 399.08
bacalao 100 gr 77.27
Berengena 100 gr 28.55
berenjena (berenjena) 100 gr 28.55
Brinta clsico (harina integral de trigo en grano) 100 gr 322.90
brcoli 100 gr 41.17
brownies 100 gr 421.50
caballa 100 gr 199.41
caballo, delgado 100 gr 126.96
cacao en polvo 100 gr 433.30
calabaza 100 gr 30.90
calabaza de verano 100 gr 19.86
calamar (Inkfish, sepia) 100 gr 87.06
calamar, frito (Inkfish, sepia) 100 gr 170.24
camarones 100 gr 100.45
camote 100 gr 87.21
cangrejo 100 gr 82.12
carne de cerdo, pierna (jamn), magra 100 gr 130.61
carne de res, en rodajas 100 gr 169.84
carne de res, magra 100 gr 135.51
casena / leche, aislar 100 gr 374.10
casena / leche, concentrar 100 gr 375.10
castao 100 gr 194.45
cebada 100 gr 360.96
cebollas 100 gr 42.66
cecina (merienda) 100 gr 152.90
centeno 100 gr 359.47
cerdo, tocino 100 gr 454.40
cerezas, dulce 100 gr 70.08
cerezas, guindas 100 gr 55.42
cerezas, guindas, en conserva 100 gr 81.06
chalotes 100 gr 78.10
chcharos 100 gr 350.12
chocolate Special K de Kellogg (cereales) 100 gr 407.07
chocolate, blanco 100 gr 549.25
chocolate, leche 100 gr 334.90
chocolate, oscuro, 45-59% de cacao 100 gr 545.72
ciervos, delgado 100 gr 113.62
ciruelas 100 gr 51.00
ciruelas, secas 100 gr 267.66
clara 100 gr 48.05
coco 100 gr 375.65
col 100 gr 29.22
col 100 gr 36.34
col rizada 100 gr 59.54
col, rojo 100 gr 36.64
coles de Bruselas 100 gr 52.02
coliflor 100 gr 30.08
con sabor a chocolate de avellanas propagacin 100 gr 537.85
cordero, magra 100 gr 136.98
creatina 100 gr 0.00
cruasanes, mantequilla 100 gr 405.00
cuscs 100 gr 366.52
de avestruz, carne 100 gr 109.08
de cangrejo en lata 100 gr 93.15
de jugo de pia 100 gr 54.00
de queso mozzarella bajo en grasa 100 gr 251.40
de tilapia 100 gr 95.62
dextrosa (glucosa) 100 gr 400.00
duraznos 100 gr 44.05
eglefino 100 gr 82.12
espagueti, trigo entero, seco 100 gr 371.24
espaguetis secos, espinacas, 100 gr 366.77
espaguetis, en seco 100 gr 364.43
espaguetis, en seco, enriquecido 100 gr 364.43
esprragos 100 gr 25.40
Especial K de Kellogg bayas rojas (cereal) 100 gr 381.00
espinacas 100 gr 29.47
espinacas, conservas 100 gr 29.34
fideos, huevos 100 gr 381.68
frambuesas 100 gr 58.41
fresas 100 gr 36.10
frijol, pinto 100 gr 346.95
frijoles, blancos 100 gr 342.17
frijoles, broche de presin, de color amarillo 100 gr 36.88
frijoles, complemento, verde 100 gr 37.18
frijoles, de color amarillo 100 gr 354.20
frijoles, de color rojo (del rin) 100 gr 344.82
frijoles, de color rosa 100 gr 350.77
frijoles, los riones 100 gr 341.83
frijoles, negros 100 gr 348.62
frijoles, pequeos blancos 100 gr 344.06
fructosa 100 gr 400.00
ganso, el hgado, en bruto 100 gr 129.28
ganso, la carne sin piel 100 gr 155.17
granos, blanco (azul marino) 100 gr 345.82
habas 100 gr 345.57
harina de trigo sarraceno 100 gr 360.74
harina de trigo, de grano entero 100 gr 361.91
higos, secos 100 gr 277.05
hipogloso 100 gr 103.85
hongos, blanco 100 gr 28.46
hot dog 100 gr 249.56
huevos 100 gr 142.86
jamn (cerdo), en rodajas 100 gr 116.20
jamn de pavo en rodajas 100 gr 124.32
jugo de uva 100 gr 61.73
jugo de zanahoria 100 gr 42.27
kiwi 100 gr 67.88
la leche, entera (3,25% de grasa) 100 gr 61.15
lactosa 100 gr 400.00
langosta 100 gr 85.30
leche en polvo, sin grasa, seca 100 gr 359.49
leche sin grasa (desnatada) 100 gr 34.04
leche, grasa 2% 100 gr 50.22
leche, grasa 1,5% 100 gr 46.20
leche, grasa de 1% 100 gr 42.17
lechuga, rojo 100 gr 16.34
lechuga, verde 100 gr 17.95
lentejas 100 gr 353.06
lichis 100 gr 73.40
lichis, se seca 100 gr 308.80
lomo de cerdo, magro 100 gr 114.37
macarrones, seco 100 gr 364.43
maz , en bruto 100 gr 100.03
maz, seco 100 gr 377.38
maltodextrina 100 gr 400.00
man, tostado 100 gr 627.70
mantequilla de cacahuete (> 90%) 100 gr 632.11
manzanas 100 gr 57.81
manzanas jugo 100 gr 46.77
mejillones 100 gr 82.52
melocotones, secos 100 gr 266.60
meln dulce 100 gr 39.78
meln, meln 100 gr 37.71
miel 100 gr 330.80
mijo 100 gr 373.46
morcilla 100 gr 374.06
muesli, frutas secas y nueces 100 gr 394.10
mungo granos 100 gr 351.56
nabos 100 gr 30.22
nachos con queso 100 gr 311.73
nachos fichas (merienda) 100 gr 514.19
naranjas 100 gr 51.84
nectarina 100 gr 49.32
nueces 100 gr 702.65
ame (batata) 100 gr 119.17
obleas, el chocolate 100 gr 443.80
obleas, vainilla 100 gr 451.20
okra 100 gr 37.02
pacanas (nueces) 100 gr 739.85
palomitas de maz, aceite de estallar 100 gr 601.35
palomitas de maz, palomitas de 100 gr 404.22
pan de centeno 100 gr 256.90
pan, blanco 100 gr 262.61
pan, blanco, tostado 100 gr 289.60
pan, de trigo integral 100 gr 247.11
pan, harina de avena 100 gr 267.20
pan, multi-grano 100 gr 264.87
pan, pan pita, pan integral 100 gr 282.60
pan, pasas de uva 100 gr 280.40
pan, pita, blanco 100 gr 270.00
pan, trigo 100 gr 266.44
panqueques 100 gr 190.10
papa 100 gr 78.77
papas fritas francs 100 gr 330.92
papas, 100 gr 72.42
papayas 100 gr 42.94
pasas, se sec 100 gr 333.14
pastas, seco 100 gr 364.43
patatas fritas (merienda) 100 gr 557.08
patatas, blanco 100 gr 70.46
pat de foie gras, de oca 100 gr 458.84
pat de hgado 100 gr 314.80
pato, carne sin piel 100 gr 130.43
pato, hgado, en bruto 100 gr 130.84
pavo, carne de la pechuga 100 gr 104.25
pavo, carne de muslo 100 gr 102.73
pavo, el hgado, en bruto 100 gr 227.64
peces planos (lenguado, platija) 100 gr 86.07
pepinillos en vinagre 100 gr 12.16
pepino 100 gr 12.44
peras 100 gr 64.44
pescado blanco 100 gr 129.10
pez espada 100 gr 115.29
pimiento dulce verde, 100 gr 23.53
pimiento, amarillo, dulce 100 gr 31.17
pimiento, rojo, dulce 100 gr 30.78
pia 100 gr 55.72
pia, enlatados 100 gr 65.27
pistachos 100 gr 599.63
pistachos,sal tostada, 100 gr 606.25
Pltanos 100 gr 98.69
pollo, carne de la pierna 100 gr 114.81
pollo, carne de pechuga 100 gr 108.23
pollo, hgado 100 gr 114.07
pollo, pechuga en rodajas 100 gr 79.35
pomelo 100 gr 35.74
quark, sin grasa (requesn, queso fresco) 100 gr 62.70
queso cottage, 1% de grasa 100 gr 69.62
queso cottage, la grasa 100 gr 96.70
queso cottage, sin grasa 100 gr 70.61
queso mozarella, la grasa 100 gr 298.59
queso, gouda 100 gr 355.60
rbanos 100 gr 17.22
frejol, de color naranja 100 gr 71.94
remolacha 100 gr 46.21
repollo, berza 100 gr 33.30
requesn, el 2% de grasa 100 gr 84.01
salchichas de hgado 100 gr 321.70
salmn 100 gr 136.42
sanda 100 gr 33.99
semillas de lino 100 gr 568.12
sepia (calamar, Inkfish) 100 gr 74.54
soja 100 gr 446.06
soja, verdes 100 gr 157.20
soya, germinados 100 gr 150.94
Special K de Kellogg (cereales) 100 gr 387.95
suero de leche, aislar 100 gr 367.80
suero de leche, se concentran 100 gr 407.00
ternera, magra 100 gr 110.74
tomates 100 gr 21.00
tomates en lata 100 gr 20.29
tomates, amarillos 100 gr 18.18
tomates, naranjas 100 gr 19.07
tortas de arroz (merienda) 100 gr 384.00
tortas de palomitas de maz 100 gr 387.10
totopos (merienda) 100 gr 503.64
trigo 100 gr 364.23
trucha 100 gr 142.57
uvas 100 gr 76.72
vitargo 100 gr 368.00
yema 100 gr 316.66
yogur, graso 100 gr 61.77
yogurt, sin grasa 100 gr 55.26
zanahorias 100 gr 44.20
zucchini (calabacn) 100 gr 20.16
zumo de limn 100 gr 30.13
zumo de naranja 100 gr 48.11
zumo de pomelo 100 gr 38.82
MIS PRODUCTOS ------------------------ 0.00
Protena Whey Isolada Vainilla (ON) 29.4 gr 117.00
Cereal All Bran Original (Kellogs) 100 gr 396.25
Leche de Soya (Vive Soy) 100 ml 44.10
Salvado de Trigo (Schullo) 25 gr 90.00
Cereal de Trigo A (Imparable) 40 gr 90.00
Leche descremada B9 (La Serenisima) 200 ml 88.60
Yogur de frutilla (Ser) 200 ml 60.40
Cereales Integrales (Mercado Central) 100 gr 391.64
Arroz pulido tipo largo (Monte Rubi) 50 gr 172.00
Galletas Crackers de salvado sin sal 30 gr 130.50
Leche parcialmente descremada 1.5% grasa (Vernica) 100 ml 44.70
Mermelada de avellanas y cacao ( Nutella) 20 gr 105.50
Queso Port Salut Light (La Serensima) 100 gr 218.00
Cacao en polvo Opti-Start (Nesquik) 14 gr 50.00
Queso port salut light (sancor) 100 gr 208.00
Oblea rellena de mani (Misky) 25 gr 98.80
Harina de trigo (Pureza) 1000 gr 3260.00
Lomitos de atun (Leader price) 60 gr 50.30
Atun desmenuzado (Okey) 60 gr 53.00
Lentejas (Etnia) 60 gr 142.30
CENTRUM 1u 0.00
Arroz (Vanguardia) 50 gr 176.00
Avena instantnea 100 gr 93.52
Aceite girasol (Legtimo) 13 ml 108.00
Lentejas (Elio) 60 gr 192.00
Avena tradil (Quaker) 100 gr 125.10
Pan de molde (La Santiaguea) 50 gr 122.00
Huevo tibio 1 mediano 50 gr 68.00
Arroz blanco 200 gr 260.00
Tnt proteina neopharma 2 scoop 950.00
papa cocinada 2u 80.00
clara de huevo 1u 16.00
yema de huevo 1u 53.00
megabolic 1 scoop 200.00
leche justo 200 ml 100.00
Banano 100 gr 89.00
Para agregar un nuevo producto, da clic derecho en el nmero y selecciona "Insertar". 0.00
* Agrega nuevos productos slo por encima de la fila verde. 1- 0.00
5 6 7 8 9 10 11
Protena (g) Carbs (g) Grasas (g) 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
0.8 7.3 32.1
2.2 30.3 22.4
2.3 18.1 25.1
0.6 17.1 0.1
0.5 5.9 0.1
1.2 22.6 0.2
1.0 21.5 0.2
3.4 10.8 28.1
0.7 3.1 0.1
0.9 9.2 0.7
0.7 8.9 0.8
0.9 14.3 0.2
0.9 19.9 0.1
3.6 46.6 0.2
0.6 5.9 0.4
0.5 9.7 0.2
1.5 25.0 0.5
4.0 82.0 2.4
0.6 8.6 0.3
0.4 15.9 0.2
0.3 14.6 0.1
0.9 16.1 0.1
0.5 5.8 0.1
0.6 4.4 0.2
0.3 11.5 0.1
0.6 10.1 0.2
0.5 8.2 0.2
1.2 10.9 0.2
0.3 12.7 0.0
0.6 14.8 0.1
1.7 5.6 12.5
0.4 8.2 0.1
2.4 63.8 0.4
0.3 7.0 0.0
0.3 13.2 0.1
0.4 13.0 0.6
0.4 14.5 0.2
0.6 14.4 0.5
0.4 9.8 0.2
0.9 23.6 0.4
1.5 21.0 0.3
1.4 31.7 0.2
1.1 23.4 0.2
3.1 79.6 0.4
1.2 29.6 0.2
1.0 28.1 0.2
3.7 68.2 1.2
1.0 40.9 0.2
1.5 68.0 0.2
0.7 36.8 0.3
0.7 5.9 0.1
0.6 14.2 0.3
0.6 8.8 0.4
0.8 15.4 0.0
0.6 15.5 0.0
0.3 11.3 0.2
0.9 21.3 0.3
0.4 17.7 0.1
0.2 18.1 0.1
0.5 17.7 0.1
0.9 18.8 0.3
0.0 0.0 0.0
12.80 69.1 6.6
2.40 25.2 0.1
7.80 77.6 0.7
5.90 75.7 2.0
13.70 71.3 4.7
1.30 10.9 0.5
13.30 72.2 4.0
8.40 77.5 2.0
8.60 77.4 0.7
8.68 80.2 3.2
8.80 64.4 6.9
9.40 77.7 0.2
9.50 69.6 0.1
3.10 21.3 0.0
10.10 68.0 14.7
6.00 74.9 12.7
8.20 72.7 3.7
5.40 62.3 2.8
7.00 73.8 3.6
6.70 73.6 4.8
5.90 76.1 4.0
7.20 82.1 4.6
6.70 79.8 2.7
3.30 27.8 0.8
6.20 67.0 3.2
8.70 71.2 6.5
0.26 91.3 0.1
7.30 76.2 3.4
2.60 21.1 1.3
5.90 78.3 2.1
5.70 78.7 1.5
8.30 74.0 1.2
7.20 66.2 0.2
9.60 71.8 0.3
6.80 69.2 2.5
8.40 62.9 0.2
8.40 62.9 0.2
12.20 67.2 6.2
13.30 67.1 6.1
2.80 16.3 1.3
13.60 66.6 5.8
11.10 67.4 7.7
11.60 68.9 5.3
12.30 67.1 7.2
9.10 72.1 2.6
8.50 78.6 3.7
12.50 67.6 6.4
19.50 53.8 10.7
10.50 76.3 2.0
7.90 79.9 1.2
2.50 37.0 0.6
8.40 76.1 1.4
2.80 18.6 0.3
7.80 78.4 1.1
10.30 74.7 1.9
0.0 0.0 0.0
19.6 0.0 21.6
14.4 2.6 1.1
52.3 0.0 1.9
17.8 0.9 0.2
19.8 0.0 0.6
18.9 0.0 2.6
20.6 0.0 0.4
16.9 7.8 0.8
13 3.7 2.3
15.9 0.0 1.8
16.3 0.0 7.9
14.5 0.0 0.8
18.5 0.0 0.4
23.2 2.6 1.3
19.1 0.0 8.2
22.9 0.0 9.9
25.5 0.0 0.8
23.3 0.0 4.6
19.6 0.0 0.5
62.8 0.0 2.4
15.2 0.0 1.7
23.4 0.0 4.2
17.2 1.5 3.0
23.8 0.0 1.3
21.1 0.0 5.5
24.0 3.4 3.7
24.8 0.0 14
19.5 0.0 4.9
25.2 0.0 4.9
19.1 0.0 1.6
14.2 0.0 0.4
21.0 0.0 1.0
16.3 0.0 0.3
23.2 0.0 3.8
19.7 0.1 4
18.8 0.0 1.2
20.8 0.0 3.3
18.5 0.0 1.9
30.9 3.6 2.0
32.9 0.0 3.6
20.5 0.0 5.4
15.1 0.0 0.9
15.8 0.0 0.5
19.6 0.0 2.4
22.1 0.0 0.7
19.5 1.3 0.4
0.0 0.0 0.0
14.2 0.0 5.6
15.7 0.0 0.6
20.9 0.0 2.1
10.0 0.0 7.8
16.9 0.0 21.6
19.0 0.0 6.1
18.2 0.0 19.4
14.4 0.1 15.1
20.0 0.0 22.0
19.2 0.0 2.9
20.6 0.0 3.6
16.0 0.0 28.6
20.4 0.0 8.0
21.4 0.0 3.1
15.6 1.6 9.3
18.0 3.4 3.9
16.0 0.0 0.1
18.9 0.0 1.2
21.3 0.0 1.6
16.6 0.1 3.5
20.0 3.3 4.6
16.9 0.0 3.5
23.7 0.0 5.6
15.1 0.3 2.9
50.3 0.0 11.7
11.3 0.0 61.4
23.9 0.0 37.2
21.0 0.0 21.9
24.7 0.0 26.4
15.7 2.8 29.5
9.8 9.4 19.7
10.9 1.1 49.8
14.4 3.2 5.0
12.0 2.0 43.2
13.6 3.5 32.3
11.0 2.1 34.3
12.9 2.4 44.0
13.5 0.8 47.9
0.0 0.0 0.0
7.9 53.7 9.2
36.2 52.0 0.8
27.0 36.1 26.1
7.1 10.5 0.9
6.3 10.9 7.7
3.5 4.7 1.0
3.2 5.1 3.2
3.1 4.9 3.5
17.5 3.3 20.1
28.0 3.3 30.0
39.1 1.8 30.3
3.5 4.7 3.3
4.1 18.5 2.8
4.4 19.0 0.2
5.7 7.7 0.2
0.0 0.0 0.0
0.3 5.1 0.0
0.4 5.8 0.3
0.0 4.9 0.0
0.0 10.5 0.0
0.0 11.0 0.0
3.0 3.8 1.4
0.1 0.2 0.0
0.0 104.0 0.0
0.0 104.0 0.0
0.0 0.0 0.0
10.9 0.7 0.2
12.9 1.9 8.4
13.5 1.8 8.4
15.6 1.9 30.9
0.0 0.0 0.0
0.0 99.2 0.0
0.0 97.2 0.0
0.0 85.6 0.0
0.6 50.7 0.1
0.4 59.4 0.2
0.0 0.0 0.0
0.9 8.8 0.7
1.9 9.2 1.7
7.3 64.8 6.3
2.1 8.0 1.0
1.8 7.2 1.2
5.6 30.4 0.8
2.9 7.3 1.2
2.8 2.9 0.2
0.7 4.8 0.2
1.0 7.9 0.8
1.3 9.8 0.3
4.9 5.7 0.9
0.5 3.3 0.2
1.5 4.1 0.1
0.9 7.4 0.1
0.8 5.9 0.1
2.3 7.5 0.4
1.3 4.8 0.3
1.5 4.9 0.3
2.2 4.4 0.6
3.3 7.0 1.3
0.6 5.6 0.1
2.2 4.6 0.2
1.9 6.3 0.6
2.8 4.9 0.9
4.5 6.7 0.7
3.1 7.0 1.0
5.0 8.8 0.8
0.6 2.4 0.1
1.5 3.9 0.2
1.3 2.1 0.2
0.6 3.6 0.2
2.9 7.0 0.4
1.6 11.3 0.5
1.5 7.7 0.5
2.7 7.6 0.8
0.8 2.9 0.1
1.2 8.2 0.5
0.8 4.3 0.2
0.8 3.6 0.2
2.7 11.0 5.7
1.5 3.9 0.7
2.4 8.1 0.3
0.6 9.2 0.5
0.9 2.9 0.2
1.6 21.1 0.1
0.0 0.0 0.0
0.0 0.0 100.0
0.0 0.0 100.0
0.0 0.0 100.0
0.0 0.0 100.0
0.0 0.0 100.0
21.9 20.0 50.6
13.7 17.0 61.2
12.0 34.7 46.3
14.3 14.6 65.9
27.1 16.9 51.0
0.0 0.0 99.5
2.0 0.0 82.0
0.9 0.1 81.1
0.6 0.3 81.0
15.2 13.7 65.2
0.0 0.0 0.0
21.6 64.4 1.1
7.1 18.8 0.6
21.1 61.0 1.5
22.9 58.3 1.5
5.1 17.5 0.4
21.9 60.1 2.1
5.2 15.5 0.5
9.7 31.5 0.5
19.2 63.3 1.8
22.5 58.3 1.8
18.2 63.4 1.3
21.5 60.7 1.7
3.7 9.1 0.1
2.5 18.9 1.8
19.2 60.1 6.1
11.3 25.9 0.8
7.3 18.5 0.5
24.3 59.6 1.9
22.6 61.0 1.0
6.4 18.3 0.1
23.2 61.0 1.1
20.4 61.4 1.2
21.6 61.6 1.4
5.9 19.7 0.4
0.0 0.0 0.0
1.2 27.6 0.2
1.7 28.3 0.1
1.4 25.7 0.3
2.1 84.3 0.9
11.8 66.3 1.6
3.5 13.2 1.0
10.5 73.4 0.6
6.1 80.1 1.2
14.0 68.4 1.0
1.1 14.3 0.1
2.0 23.3 0.4
2.1 22.3 0.1
4.0 79.4 0.2
8.7 74.1 0.2
1.9 15.9 0.1
8.2 72.8 0.7
1.6 9.6 0.2
0.6 39.1 0.2
0.6 44.4 0.3
0.8 39.3 0.2
0.5 36.4 0.2
1.7 80.9 0.5
0.0 0.0 0.0 0.0 0.0 0.0 0.0
19.4 0.0 1.0 46.0 47.0 185.0 3,270.0
0.0 0.0 100.0 0.0 0.0 0.0 0.0
0.0 0.0 100.0 0.0 0.0 0.0 0.0
0.0 0.0 100.0 0.0 0.0 0.0 0.0
0.0 0.0 100.0 0.0 0.0 0.0 0.0
0.0 0.0 100.0 0.0 0.0 0.0 0.0
0.0 0.0 100.0 0.0 0.0 0.0 0.0
0.0 0.0 100.0 0.0 0.0 0.0 0.0
0.8 6.3 10.7 403.0 3.0 0.0 37.0
2.2 30.3 22.4
0.9 4.0 0.1 29.0 62.0 27.0 160.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
6.4 33.1 0.5 9.0 200.0 110.0 700.0
1.4 11.1 0.4 1,926.0 30.0 40.0 600.0
3.4 62.6 0.5 3,604.0 15.0 74.0 2,589.0
13.3 71.5 3.4 0.0 101.0 425.0 7,020.0
21.2 21.7 49.4 1.0 211.0 1,014.0 3,385.0
0.0 88.0 0.0 0.0 0.0 0.0 0.0
100.0 0.0 0.0 0.0 0.0 0.0 0.0
100.0 0.0 0.0 0.0 0.0 0.0 0.0
18.2 30.2 43.9 0.0 423.0 58.0 1,062.0
16.4 0.0 0.3 50.0 140.0 250.0 1,200.0
0.7 14.5 0.3 54.0 37.0 41.0 418.0
18.0 0.0 9.0 93.0 92.0 233.0 3,217.0
6.5 79.2 0.5 0.0 70.0 48.0 1,600.0
6.6 79.3 0.6 0.0 70.0 48.0 1,600.0
7.1 80.0 0.7 0.0 70.0 49.0 1,600.0
7.9 77.2 2.9 0.0 401.0 93.0 5,091.0
23.3 0.0 4.9 2,183.0 241.0 251.0 8,654.0
23.4 0.0 1.0 60.0 434.0 47.0 9,800.0
23.6 0.0 3.0 19.0 8.0 44.0 5,799.0
15.0 16.7 60.8 20.0 643.0 113.0 1,800.0
16.9 66.3 6.9 0.0 763.0 139.0 961.0
8.5 70.7 7.9 0.0 692.0 125.0 1,474.0
0.1 98.1 0.0 0.0 0.0 0.0 110.0
0.0 100.0 0.0 0.0 0.0 19.0 0.0
0.0 99.8 0.0 0.0 0.0 19.0 0.0
17.8 0.0 0.7 40.0 76.0 65.0 2,063.0
1.0 5.7 0.2 27.0 39.0 37.0 649.0
1.0 5.7 0.2 27.0 39.0 37.0 649.0
11.0 65.0 2.1 9.0 447.0 215.0 6,365.0
2.8 6.6 0.4 623.0 71.0 117.0 639.0
4.8 63.9 16.3 69.0 255.0 210.0 1,721.0
18.6 0.0 13.9 167.0 176.0 312.0 9,080.0
21.4 0.0 4.6 0.0 130.0 100.0 4,600.0
19.6 57.9 13.7 0.0 78.0 241.0 2,185.0
1.0 6.5 0.1 7,384.0 50.0 110.0 600.0
1.2 3.4 0.2 200.0 48.0 142.0 487.0
15.6 3.1 1.4 33.0 20.0 412.0 2,175.0
17.9 7.8 7.5 35.0 56.0 458.0 2,602.0
20.3 0.9 1.7 180.0 28.0 34.0 2,552.0
1.6 20.1 0.1 14,187.0 78.0 61.0 557.0
18.1 0.0 1.1 5.0 80.0 40.0 2,700.0
20.5 0.0 5.4 6.0 875.0 228.0 5,338.0
28.1 5.7 3.8 0.0 80.0 190.0 5,270.0
21.6 0.0 5.5 0.0 66.0 108.0 6,683.0
88.0 1.7 1.7 0.0 0.0 0.0 0.0
83.0 4.7 2.7 0.0 0.0 0.0 0.0
1.6 44.2 1.3 26.0 144.0 16.0 1,102.0
9.9 77.7 1.2 22.0 191.0 114.0 4,604.0
1.1 9.3 0.1 2.0 46.0 27.0 116.0
31.1 2.8 1.9 0.0 65.0 163.0 5,164.0
10.3 75.9 1.6 11.0 316.0 251.0 4,270.0
11.6 0.7 45.0 37.0 281.0 113.0 3,828.0
1.1 16.0 0.2 64.0 27.0 33.0 154.0
1.0 12.2 0.3 1,283.0 30.0 40.0 400.0
0.7 19.3 0.1 726.0 16.0 39.0 170.0
2.5 16.8 0.1 1,190.0 60.0 20.0 200.0
24.6 60.4 1.2 149.0 726.0 215.0 2,889.0
5.7 83.3 5.7 2,419.0 1,694.0 1,919.0 22,581.0
5.9 59.2 32.1 30.0 63.0 282.0 745.0
1.7 80.9 0.5 195.0 112.0 298.0 386.0
4.9 61.2 31.3 50.0 25.0 50.0 725.0
6.1 52.4 38.3 50.0 32.0 49.0 838.0
7.8 45.9 42.6 39.0 34.0 78.0 1,054.0
23.0 0.0 2.4 0.0 220.0 480.0 6,370.0
0.7 11.4 0.3 345.0 28.0 26.0 417.0
2.2 63.9 0.4 781.0 51.0 186.0 1,882.0
10.9 0.7 0.2 0.0 4.0 439.0 105.0
3.3 15.2 33.5 0.0 66.0 20.0 540.0
1.3 5.8 0.1 98.0 61.0 40.0 234.0
2.5 5.7 0.4 6,668.0 54.0 130.0 742.0
3.3 10.0 0.7 15,376.0 110.0 130.0 1,000.0
1.4 7.4 0.2 1,116.0 64.0 69.0 418.0
3.4 9.0 0.3 754.0 139.0 90.0 745.0
1.9 5.0 0.3 0.0 50.0 60.0 507.0
5.4 62.2 29.7 3.0 85.0 170.0 427.0
20.9 0.0 5.9 0.0 130.0 230.0 6,510.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
8.2 45.8 21.0 744.0 388.0 241.0 2,188.0
12.8 77.4 0.6 0.0 163.0 78.0 3,490.0
22.9 0.0 2.0 0.0 205.0 302.0 4,949.0
20.5 0.0 1.2 7.0 80.0 84.0 1,370.0
0.4 12.9 0.1 5.0 58.0 21.0 199.0
24.3 2.8 15.9 481.0 18.0 303.0 105.0
20.1 0.0 1.7 0.0 41.0 63.0 3,903.0
0.0 100.0 0.0 0.0 0.0 0.0 0.0
0.9 9.5 0.3 326.0 24.0 31.0 806.0
18.9 0.0 0.7 57.0 35.0 37.0 3,803.0
14.6 75.0 1.4 0.0 488.0 143.0 5,130.0
13.4 74.8 1.6 461.0 373.0 196.0 4,550.0
13.0 74.7 1.5 0.0 90.0 60.0 1,700.0
13.0 74.7 1.5 0.0 891.0 400.0 7,177.0
2.2 3.9 0.1 756.0 143.0 141.0 978.0
12.4 80.6 1.0 2,419.0 1,690.0 2,000.0 22,600.0
2.9 3.6 0.4 9,377.0 78.0 189.0 724.0
2.8 3.4 0.5 9,801.0 16.0 138.0 388.0
14.2 71.3 4.4 62.0 170.0 90.0 2,100.0
1.2 11.9 0.7 33.0 32.0 38.0 598.0
0.7 7.7 0.3 12.0 24.0 22.0 386.0
21.4 62.6 1.2 0.0 713.0 212.0 1,174.0
23.4 60.3 0.9 0.0 437.0 146.0 479.0
1.8 7.1 0.1 108.0 84.0 105.0 752.0
1.8 7.0 0.2 690.0 82.0 104.0 734.0
22.0 60.7 2.6 6.0 690.0 330.0 2,430.0
22.5 61.3 1.1 0.0 608.0 215.0 2,110.0
21.0 64.2 1.1 0.0 772.0 192.0 1,892.0
23.6 60.0 0.8 0.0 529.0 219.0 2,060.0
21.6 62.4 1.4 0.0 900.0 193.0 1,955.0
21.1 62.3 1.2 0.0 743.0 207.0 1,342.0
0.0 100.0 0.0 0.0 0.0 0.0 0.0
16.4 6.3 4.3 30,998.0 562.0 892.0 6,500.0
22.8 0.0 7.1 40.0 129.0 377.0 4,278.0
22.3 60.8 1.5 0.0 775.0 164.0 2,188.0
21.5 63.4 0.7 0.0 507.0 202.0 1,537.0
12.6 70.6 3.1 0.0 417.0 190.0 6,150.0
13.7 72.6 1.9 9.0 447.0 215.0 6,365.0
3.3 63.9 0.9 10.0 85.0 82.0 619.0
20.8 0.0 2.3 157.0 60.0 75.0 5,848.0
3.1 3.3 0.3 0.0 81.0 402.0 3,607.0
10.6 18.4 14.8 0.0 240.0 280.0 3,720.0
12.6 0.8 9.9 487.0 69.0 478.0 70.0
21.0 1.0 3.2 44.0 514.0 218.0 7,395.0
19.6 2.9 3.8 0.0 50.0 250.0 3,530.0
0.4 14.8 0.1 8.0 17.0 15.0 133.0
1.0 9.3 0.2 19,124.0 92.0 55.0 386.0
1.1 14.7 0.5 87.0 27.0 25.0 341.0
3.2 4.8 3.3 162.0 46.0 169.0 89.0
0.0 100.0 0.0 0.0 0.0 0.0 0.0
18.8 0.5 0.9 70.0 6.0 48.0 1,455.0
36.2 52.0 0.8 22.0 415.0 1,550.0 951.0
3.4 5.0 0.1 15.0 45.0 182.0 94.0
3.3 4.8 2.0 102.0 39.0 185.0 92.0
3.3 4.9 1.5 74.5 29.5 185.0 92.5
3.4 5.0 1.0 47.0 20.0 185.0 93.0
1.3 2.3 0.2 7,492.0 64.0 77.0 321.0
1.4 2.8 0.2 7,405.0 70.0 80.0 375.0
25.8 60.1 1.1 39.0 873.0 211.0 2,605.0
0.8 16.5 0.4 0.0 11.0 65.0 603.0
3.8 70.7 1.2 0.0 10.0 570.0 3,100.0
20.7 0.0 3.5 2.0 982.0 337.0 6,610.0
13.0 74.7 1.5 0.0 90.0 60.0 1,700.0
3.3 18.7 1.4 187.0 155.0 55.0 1,770.0
9.4 74.3 4.7 214.0 385.0 201.0 3,627.0
0.0 100.0 0.0 0.0 0.0 0.0 0.0
23.7 21.5 49.7 0.0 438.0 98.0 13,525.0
25.1 19.6 50.4 0.0 73.0 105.0 13,403.0
0.3 13.8 0.2 54.0 17.0 26.0 91.0
0.1 11.3 0.1 1.0 21.0 17.0 73.0
11.9 3.7 2.2 160.0 160.0 210.0 1,600.0
3.6 61.3 0.8 2,163.0 2.0 212.0 4,375.0
0.5 9.1 0.1 50.0 38.0 12.0 418.0
0.8 8.2 0.2 3,382.0 41.0 19.0 734.0
0.3 82.4 0.0 0.0 0.0 38.0 121.0
11.0 72.9 4.2 0.0 421.0 290.0 4,720.0
14.6 1.3 34.5 0.0 70.0 130.0 1,200.0
9.7 77.8 4.9 546.0 910.0 1,030.0 12,150.0
25.2 59.0 1.6 23.0 273.0 254.0 1,447.0
0.9 6.4 0.1 0.0 40.0 30.0 400.0
8.1 32.2 16.8 495.0 170.0 330.0 1,360.0
8.2 61.7 26.1 0.0 49.0 40.0 1,300.0
0.9 11.8 0.1 225.0 87.0 40.0 282.0
1.1 10.6 0.3 332.0 34.0 27.0 1,125.0
15.2 13.7 65.2 20.0 341.0 150.0 1,125.0
1.5 27.9 0.2 138.0 112.0 32.0 552.0
6.6 72.4 14.2 12.0 203.0 266.0 2,858.0
5.0 73.6 15.2 30.0 275.0 320.0 3,106.0
2.0 7.0 0.1 375.0 200.0 60.0 1,000.0
9.2 13.9 72.0 56.0 660.0 130.0 1,167.0
7.3 45.1 43.6 154.0 134.0 57.0 1,195.0
12.9 77.9 4.5 196.0 104.0 83.0 2,308.0
8.5 48.3 3.3 7.0 434.0 335.0 3,805.0
7.6 50.6 3.3 0.0 455.0 331.0 4,385.0
9.0 54.4 4.0 0.0 415.0 337.0 3,926.0
13.0 41.3 3.4 3.0 353.0 216.0 4,714.0
8.4 48.5 4.4 16.0 399.0 240.0 3,136.0
13.4 43.3 4.2 0.0 279.0 131.0 4,042.0
9.8 55.0 2.6 0.0 339.0 80.0 2,840.0
7.9 52.3 4.4 0.0 177.0 173.0 1,495.0
9.1 55.7 1.2 0.0 267.0 97.0 2,142.0
10.9 47.5 3.6 0.0 373.0 311.0 5,190.0
5.2 36.7 2.5 32.0 211.0 217.0 1,711.0
2.0 17.5 0.1 2.0 80.0 32.0 1,054.0
3.5 40.1 17.4 0.0 173.0 30.0 2,342.0
1.9 15.9 0.1 7.0 81.0 31.0 1,149.0
0.6 9.8 0.1 1,094.0 27.0 32.0 338.0
3.1 79.2 0.5 0.0 106.0 125.0 766.0
13.0 74.7 1.5 0.0 90.0 60.0 1,700.0
6.6 50.8 36.4 0.0 63.0 230.0 4,182.0
1.7 15.7 0.1 8.0 71.0 34.0 1,066.0
11.4 4.7 43.8 3,333.0 88.0 299.0 2,510.0
14.2 1.5 28.0 3,300.0 30.0 600.0 3,300.0
18.3 0.9 6.0 79.0 360.0 450.0 5,300.0
18.7 3.5 4.6 39,907.0 562.0 892.0 6,500.0
24.6 0.0 0.7 0.0 41.0 118.0 6,255.0
20.4 0.0 2.4 0.0 50.0 210.0 2,675.0
17.8 2.3 16.4 72,382.0 153.0 2,590.0 13,500.0
18.8 0.0 1.2 33.0 89.0 76.0 2,899.0
0.3 2.3 0.2 191.0 0.0 10.0 0.0
0.6 2.2 0.2 72.0 31.0 25.0 37.0
0.4 15.5 0.1 23.0 12.0 25.0 157.0
19.1 0.0 5.9 120.0 140.0 120.0 3,000.0
19.8 0.0 4.0 120.0 37.0 95.0 9,680.0
0.9 4.6 0.2 370.0 57.0 28.0 480.0
1.0 6.3 0.2 200.0 28.0 25.0 890.0
1.0 6.0 0.3 3,131.0 54.0 85.0 979.0
0.5 13.1 0.1 58.0 79.0 32.0 500.0
0.5 15.6 0.1 50.0 102.0 21.0 284.0
20.3 27.5 45.4 415.0 870.0 160.0 1,300.0
21.4 26.8 46.0 262.0 840.0 158.0 1,425.0
1.1 22.8 0.3 64.0 31.0 73.0 665.0
20.1 0.0 3.8 61.0 79.0 193.0 6,067.0
21.2 0.0 2.6 30.0 64.0 100.0 10,430.0
16.9 0.7 4.8 11,078.0 305.0 1,778.0 9,728.0
16.8 2.2 0.4 0.0 18.0 29.0 3,428.0
0.6 8.1 0.1 927.0 36.0 20.0 250.0
12.0 3.0 0.3 41.0 21.0 165.0 128.0
12.4 2.7 1.0 41.0 21.0 165.0 128.0
11.1 3.4 4.3 140.0 27.0 163.0 99.0
10.3 6.7 0.3 8.0 23.0 226.0 144.0
22.2 2.2 22.4 676.0 30.0 283.0 104.0
24.9 2.2 27.4 563.0 30.0 334.0 63.0
0.7 3.4 0.1 7.0 12.0 39.0 254.0
16.4 0.0 0.7 70.0 31.0 45.0 1,530.0
1.6 9.6 0.2 33.0 31.0 40.0 334.0
2.0 6.1 0.1 1,000.0 70.0 30.0 300.0
11.8 3.7 2.5 74.0 41.0 198.0 108.0
14.1 2.2 28.5 27,667.0 272.0 1,030.0 4,300.0
19.8 0.0 6.3 40.0 226.0 380.0 7,860.0
0.6 7.6 0.2 569.0 33.0 21.0 178.0
18.3 28.9 42.2 0.0 1,644.0 161.0 3,080.0
16.2 0.8 0.7 375.0 9.0 910.0 1,216.0
36.5 30.2 19.9 22.0 874.0 870.0 1,623.0
13.0 11.1 6.8 180.0 435.0 175.0 1,650.0
13.1 9.6 6.7 11.0 340.0 118.0 1,148.0
22.5 71.0 1.6 2,474.0 1,700.0 1,900.0 23,000.0
89.0 0.7 1.0 0.0 0.0 0.0 0.0
80.0 6.0 7.0 0.0 0.0 0.0 0.0
20.2 0.0 3.3 0.0 70.0 260.0 9,080.0
0.9 3.9 0.2 833.0 37.0 19.0 594.0
0.8 4.0 0.1 117.0 45.0 55.0 712.0
1.0 3.0 0.3 0.0 41.0 47.0 1,179.0
1.2 3.2 0.2 1,496.0 46.0 34.0 593.0
8.2 81.5 2.8 0.0 61.0 165.0 7,806.0
9.7 80.1 3.1 72.0 75.0 178.0 6,006.0
7.8 65.6 23.4 3.0 15.0 100.0 1,262.0
11.3 75.9 1.7 9.0 387.0 108.0 4,381.0
20.8 0.0 6.6 57.0 350.0 330.0 4,500.0
0.7 18.1 0.2 66.0 69.0 70.0 188.0
0.0 92.0 0.0 0.0 0.0 0.0 0.0
15.9 3.6 26.5 1,442.0 176.0 528.0 24.0
3.5 4.7 3.3 99.0 29.0 142.0 75.0
5.7 7.7 0.2 7.0 48.0 234.0 124.0
0.9 9.6 0.2 16,706.0 66.0 58.0 983.0
1.2 3.1 0.3 200.0 45.0 94.0 451.0
0.4 6.5 0.3 15.0 41.0 9.0 197.0
0.7 11.0 0.2 175.0 39.0 21.0 201.0
0.5 9.0 0.1 7.0 42.0 20.0 231.0
0.0 0.0 0.0
24.0 3.0 1.0
12.5 72.5 6.3
3.1 4.1 1.7
5.0 13.0 2.0
8.0 10.0 2.0
6.0 9.4 3.0 128.0
6.2 8.9 0.0
7.2 83.0 3.4
3.0 40.0 0.0
3.5 19.0 4.5
3.0 4.8 1.5
1.2 11.0 6.3
27.0 0.5 12.0
0.6 11.0 0.4 114.0 0.2 0.4
25.0 0.0 12.0 400.0
2.2 18.0 2.0
100.0 715.0 0.0
11.0 0.0 0.7
11.0 0.0 1.0
16.0 18.0 0.7
0.0 0.0 0.0 2,000.0 1.4 1.6
4.0 40.0 0.0
2.5 18.2 1.2
0.0 0.0 12.0
16.0 32.0 0.0
13.0 0.5 7.9
4.1 21.0 2.4
5.5 0.6 4.7
2.7 56.3 0.3
45.0 144.0 21.0 3,200.0 0.8 0.9
2.2 18.2 0.1
3.5 0.0
2.0 0.0 5.0
12.5 32.3 2.3
6.0 9.0 6.0 500.0
1.1 22.8 0.3
0.0 0.0 0.0 0.0 0.0 0.0 0.0

12 13 14 15 16 17 18
Vit B-5 Vit B-6 Vit B-9 Vit B-12 Vit C (mg) Vit D (IU) Vit E
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.00
0.00
0.00
15.30
2780.00
3.30
36.80
0.90
0.80
4.50
42.00
19.00
2.90
3.70
36.00
44.20
2.20
11.60
48.70
24.80
1.30
22.00
23.00
15.30
12.50
92.30
42.00
43.90
1.20
1.40
6.80
47.70
2.30
29.70
1.90
6.50
2.50
3.60
19.90
4.20
4.30
1.10
7.30
1.30
5.60
2.30
1.80
10.40
1.40
3.40
3.00
5.90
50.60
19.50
25.50
1.40
4.70
2.80
2.20
0.70
8.90
0.0
1.30
0.00
0.90
0.00
0.00
0.00
0.00
0.00
1.90

0.00
0.00
0.00
0.00
0.00
0.00
2.50

0.70
2.60
0.00
9.80
4.80

1.20
0.00
2.10
0.00
1.90
2.10
0.90

1.00
0.00
1.00
1.00
0.00
0.00
0.00
0.50
2.20
1.10
1.10

0.00
0.00
1.80
2.70
0.40

0.70
0.00
4.80
0.0
18.30
0.00
5.20

7.80
5.40
11.60
5.70

9.30
0.80
8.70

0.00

4.70
4.00
0.70
1.60
10.10

2.50
4.80
1.60
2.20

2.00
4.90
0.00
3.90

5.90
9.80
1.00
0.00

2.30
0.0
0.00
0.00
0.00
11.40
0.00
0.00
0.00
0.60
0.00
4.40
4.70
0.00
0.00
2.30
3.20
33.80
4.00
10.10
0.00
3.60
19.50
0.00
0.00
9.90
0.00
0.00
1.40
0.00
0.00
0.00
1.00
0.00
3.40
2.30
2.50
0.00
0.00
1.90
0.0
0.00
6.80
9.00
13.00
0.00
5.20
0.50
0.50
0.00
0.00
0.00
0.53
0.53
0.70
0.90
0.0
0.00
2.40
1.90
0.00
0.00
0.00
0.00
0.0
0.0
0.0
0.00
2.50
3.00
0.00
0.0
0.00
0.00
1.30
0.0
0.0
0.0
60.00
16.20
6.00
19.20
104.40
9.10
20.00
0.00
8.30
6.30
2.30
114.00
11.40
6.90
7.50
3.70
10.50
31.40
48.50
75.30
37.20
3.70
8.00
16.40
15.20
15.40
2.00
17.10
1.50
14.50
7.40
21.10
49.20
10.00
108.30
8.60
18.60
14.90
18.40
32.50
9.40
0.00
9.60
17.40
26.20
2.60
0.0
0.00
0.00
0.00
0.00
0.00
0.00
2.00
3.00
2.70
0.00
0.00
0.00
0.00
0.00
1.30
0.0
1.50
22.30
3.50
2.50
0.00
6.30
0.00
9.20
4.50
2.10
2.30
5.80
1.00
0.00
5.40
28.50
0.90
4.70
5.50
0.00
4.40
7.50
0.00
0.10
0.0
10.00
12.90
13.60
7.90
2.50
2.10
2.00
2.80
8.00
11.50
9.00
14.00
1.70
1.40
8.60
3.20
4.90
36.30
22.90
30.70
22.70
13.60
0.0 0.0 0.0 0.0 0.0 0.0 0.0
358.0 287.0 3.0 3.2 0.0 42.0 230.0
0.0 0.0 0.0 0.0 0.0 0.0 17,460.0
0.0 0.0 0.0 0.0 0.0 0.0 41,080.0
0.0 0.0 0.0 0.0 0.0 0.0 17,500.0
0.0 0.0 0.0 0.0 0.0 0.0 14,300.0
0.0 0.0 0.0 0.0 0.0 0.0 14,350.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 8,180.0
15.0 9.0 0.0 0.0 900.0 0.0 1,650.0
145.0 42.0 37.0 0.0 2,800.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0
596.0 1,235.0 3.0 0.0 31,200.0 0.0 80.0
240.0 54.0 9.0 0.0 10,000.0 0.0 890.0
516.0 143.0 10.0 0.0 1,000.0 0.0 4,330.0
1,233.0 210.0 30.0 0.0 0.0 0.0 0.0
469.0 143.0 50.0 0.0 0.0 0.0 26,220.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
864.0 417.0 25.0 0.0 500.0 0.0 900.0
0.0 120.0 15.0 0.4 0.0 8.0 1,000.0
124.0 52.0 6.0 0.0 9,700.0 0.0 570.0
645.0 302.0 10.0 13.7 700.0 167.0 1,070.0
1,287.0 171.0 6.0 0.0 0.0 0.0 0.0
1,342.0 145.0 9.0 0.0 0.0 0.0 0.0
1,014.0 164.0 8.0 0.0 0.0 0.0 110.0
1,493.0 509.0 20.0 0.0 0.0 0.0 1,200.0
1,054.0 455.0 2.0 9.4 0.0 227.0 1,000.0
750.0 900.0 2.0 0.5 1,000.0 44.0 500.0
124.0 217.0 2.0 1.2 0.0 0.0 0.0
918.0 563.0 113.0 0.0 6,300.0 0.0 15,030.0
1,349.0 119.0 56.0 0.0 0.0 0.0 1,090.0
201.0 125.0 32.0 0.0 0.0 0.0 700.0
132.0 41.0 1.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
153.0 245.0 7.0 0.9 1,000.0 36.0 640.0
281.0 84.0 22.0 0.0 2,200.0 0.0 300.0
281.0 84.0 22.0 0.0 2,200.0 0.0 300.0
1,008.0 341.0 44.0 0.0 0.0 0.0 820.0
573.0 175.0 63.0 0.0 89,200.0 0.0 780.0
547.0 35.0 47.0 0.1 0.0 0.0 150.0
856.0 399.0 1.0 8.7 400.0 643.0 1,520.0
0.0 380.0 0.0 3.0 1,000.0 0.0 0.0
254.0 118.0 32.0 0.0 0.0 0.0 100.0
298.0 61.0 16.0 0.0 9,000.0 0.0 1,060.0
155.0 218.0 29.0 0.0 17,000.0 0.0 120.0
500.0 56.0 5.0 1.3 4,700.0 0.0 1,200.0
510.0 58.0 14.0 1.2 4,200.0 0.0 0.0
276.0 104.0 3.0 1.2 2,000.0 0.0 1,100.0
800.0 209.0 11.0 0.0 2,400.0 0.0 260.0
350.0 150.0 44.0 9.0 3,000.0 0.0 0.0
805.0 500.0 9.0 0.7 900.0 23.0 170.0
590.0 340.0 11.0 2.6 0.0 3.0 0.0
638.0 604.0 13.0 1.1 0.0 0.0 300.0
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
476.0 352.0 58.0 0.0 40,200.0 0.0 0.0
282.0 260.0 23.0 0.0 0.0 0.0 20.0
123.0 120.0 19.0 0.0 7,400.0 0.0 20.0
566.0 386.0 10.0 1.6 0.0 1.0 380.0
1,456.0 294.0 38.0 0.0 0.0 0.0 850.0
520.0 210.0 2.0 0.7 0.0 63.0 270.0
199.0 49.0 4.0 0.0 7,000.0 0.0 70.0
143.0 44.0 8.0 0.0 10,000.0 0.0 70.0
105.0 44.0 8.0 0.0 2,000.0 0.0 0.0
290.0 345.0 34.0 0.0 8,000.0 0.0 0.0
1,758.0 174.0 274.0 0.0 1,800.0 0.0 90.0
551.0 2,258.0 452.0 6.8 67,700.0 129.0 260.0
608.0 56.0 7.0 0.6 500.0 0.0 960.0
472.0 36.0 12.0 0.8 0.0 0.0 510.0
297.0 42.0 0.0 0.2 0.0 0.0 540.0
300.0 34.0 0.0 0.2 0.0 0.0 590.0
418.0 38.0 0.0 0.3 0.0 0.0 590.0
0.0 370.0 4.0 6.3 0.0 0.0 200.0
135.0 29.0 5.0 0.0 9,500.0 0.0 260.0
422.0 205.0 4.0 0.0 600.0 0.0 430.0
190.0 5.0 4.0 0.1 0.0 0.0 0.0
300.0 54.0 26.0 0.0 3,300.0 0.0 240.0
212.0 124.0 43.0 0.0 36,600.0 0.0 150.0
267.0 165.0 166.0 0.0 35,300.0 0.0 2,260.0
91.0 271.0 29.0 0.0 120,000.0 0.0 0.0
147.0 209.0 18.0 0.0 57,000.0 0.0 110.0
309.0 219.0 61.0 0.0 85,000.0 0.0 880.0
667.0 184.0 57.0 0.0 48,200.0 0.0 80.0
357.0 82.0 14.0 0.3 0.0 0.0 4,960.0
660.0 170.0 24.0 2.2 0.0 0.0 190.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
861.0 58.0 88.0 0.2 200.0 0.0 840.0
1,243.0 110.0 20.0 0.0 0.0 0.0 0.0
1,221.0 537.0 8.0 5.2 0.0 0.0 200.0
360.0 150.0 43.0 0.5 2,700.0 0.0 1,840.0
56.0 100.0 18.0 0.0 10,000.0 0.0 20.0
79.0 70.0 9.0 0.8 0.0 12.0 140.0
487.0 162.0 24.0 1.6 0.0 124.0 400.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
153.0 25.0 4.0 0.0 6,600.0 0.0 730.0
127.0 300.0 12.0 1.2 0.0 24.0 390.0
984.0 223.0 57.0 0.0 0.0 0.0 0.0
1,214.0 323.0 48.0 0.0 0.0 0.0 740.0
431.0 142.0 18.0 0.0 0.0 0.0 110.0
431.0 142.0 237.0 0.0 0.0 0.0 110.0
274.0 91.0 52.0 0.0 5,600.0 0.0 1,130.0
475.0 2,260.0 452.0 6.8 67,700.0 0.0 15,260.0
65.0 195.0 194.0 0.0 28,100.0 0.0 2,030.0
47.0 100.0 98.0 0.0 14,300.0 0.0 1,940.0
912.0 216.0 29.0 0.3 0.0 11.0 370.0
329.0 55.0 21.0 0.0 26,200.0 0.0 870.0
125.0 47.0 24.0 0.0 58,800.0 0.0 290.0
785.0 474.0 525.0 0.0 6,300.0 0.0 210.0
732.0 318.0 388.0 0.0 0.0 0.0 210.0
94.0 74.0 37.0 0.0 16,300.0 0.0 0.0
225.0 141.0 33.0 0.0 12,200.0 0.0 410.0
734.0 442.0 389.0 0.0 0.0 0.0 0.0
780.0 397.0 394.0 0.0 4,500.0 0.0 210.0
997.0 527.0 463.0 0.0 0.0 0.0 210.0
780.0 397.0 394.0 0.0 4,500.0 0.0 220.0
899.0 286.0 444.0 0.0 0.0 0.0 210.0
729.0 439.0 386.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
6,184.0 760.0 738.0 54.0 4,500.0 0.0 0.0
1,973.0 640.0 31.0 0.5 7,200.0 0.0 0.0
744.0 428.0 364.0 0.0 0.0 0.0 20.0
1,355.0 512.0 395.0 0.0 0.0 0.0 720.0
440.0 582.0 54.0 0.0 0.0 0.0 320.0
1,008.0 341.0 44.0 0.0 0.0 0.0 820.0
434.0 106.0 9.0 0.0 1,200.0 0.0 350.0
329.0 344.0 12.0 1.2 0.0 229.0 850.0
1,497.0 104.0 16.0 0.0 2,100.0 7.0 10.0
520.0 50.0 49.0 0.5 100.0 0.0 0.0
1,438.0 143.0 47.0 1.3 0.0 50.0 970.0
841.0 506.0 1.0 0.4 0.0 37.0 220.0
0.0 230.0 6.0 0.3 0.0 2.0 390.0
48.0 32.0 0.0 0.0 100.0 0.0 0.0
228.0 217.0 4.0 0.0 8,500.0 0.0 1,160.0
183.0 63.0 25.0 0.0 92,700.0 0.0 1,460.0
373.0 36.0 5.0 0.5 0.0 2.0 70.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
1,630.0 63.0 9.0 0.9 0.0 0.0 1,470.0
3,568.0 361.0 50.0 4.0 6,800.0 0.0 0.0
357.0 37.0 5.0 0.5 0.0 0.0 10.0
356.0 38.0 5.0 0.5 200.0 1.0 30.0
358.5 37.5 5.0 0.5 100.0 1.0 20.0
361.0 37.0 5.0 0.5 0.0 1.0 10.0
144.0 100.0 36.0 0.0 3,700.0 0.0 150.0
134.0 90.0 38.0 0.0 18,000.0 0.0 290.0
2,140.0 540.0 479.0 0.0 4,400.0 0.0 490.0
0.0 100.0 14.0 0.0 71,500.0 0.0 70.0
0.0 90.0 12.0 0.0 183,000.0 0.0 310.0
837.0 765.0 0.0 0.5 0.0 10.0 220.0
431.0 142.0 18.0 0.0 0.0 0.0 110.0
717.0 93.0 42.0 0.0 6,800.0 0.0 70.0
424.0 622.0 19.0 0.0 0.0 0.0 490.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
1,395.0 256.0 145.0 0.0 0.0 0.0 6,930.0
1,060.0 543.0 74.0 0.0 0.0 0.0 8,990.0
61.0 41.0 3.0 0.0 4,600.0 0.0 180.0
49.0 18.0 0.0 0.0 900.0 0.0 10.0
500.0 50.0 42.0 12.0 8,000.0 0.0 550.0
564.0 67.0 0.0 0.0 4,800.0 0.0 190.0
155.0 88.0 19.0 0.0 18,000.0 0.0 20.0
105.0 72.0 21.0 0.0 36,700.0 0.0 50.0
68.0 24.0 2.0 0.0 500.0 0.0 0.0
848.0 384.0 85.0 0.0 0.0 0.0 50.0
600.0 40.0 5.0 1.0 0.0 52.0 130.0
4,600.0 1,220.0 243.0 3.7 0.0 0.0 7,200.0
906.0 281.0 216.0 0.0 0.0 0.0 0.0
200.0 90.0 15.0 0.0 21,000.0 0.0 30.0
1,160.0 180.0 9.0 0.7 1,100.0 0.0 0.0
700.0 200.0 0.0 0.0 0.0 0.0 0.0
250.0 60.0 30.0 0.0 53,200.0 0.0 180.0
185.0 25.0 5.0 0.0 5,400.0 0.0 770.0
570.0 537.0 98.0 0.0 1,300.0 0.0 700.0
314.0 293.0 23.0 0.0 17,100.0 0.0 350.0
381.0 51.0 61.0 0.1 0.0 0.0 720.0
410.0 73.0 60.0 0.1 0.0 0.0 230.0
245.0 215.0 88.0 0.0 21,100.0 0.0 360.0
863.0 210.0 22.0 0.0 1,100.0 0.0 1,400.0
230.0 109.0 25.0 0.0 300.0 0.0 2,430.0
510.0 157.0 31.0 0.0 0.0 0.0 290.0
440.0 75.0 110.0 0.0 400.0 0.0 330.0
203.0 84.0 111.0 0.0 0.0 0.0 220.0
278.0 63.0 104.0 0.0 0.0 0.0 240.0
686.0 209.0 50.0 0.0 0.0 0.0 550.0
341.0 68.0 62.0 0.0 0.0 0.0 480.0
336.0 263.0 75.0 0.0 100.0 0.0 370.0
831.0 265.0 35.0 0.0 0.0 0.0 610.0
387.0 69.0 34.0 0.0 100.0 0.0 0.0
397.0 34.0 24.0 0.0 0.0 0.0 0.0
820.0 119.0 85.0 0.0 200.0 0.0 190.0
243.0 91.0 37.0 0.2 200.0 0.0 0.0
296.0 295.0 16.0 0.0 19,700.0 0.0 10.0
390.0 175.0 64.0 0.0 700.0 0.0 760.0
279.0 170.0 18.0 0.0 8,600.0 0.0 10.0
218.0 19.0 38.0 0.0 61,800.0 0.0 730.0
95.0 174.0 5.0 0.0 2,300.0 0.0 120.0
431.0 142.0 18.0 0.0 0.0 0.0 110.0
4,347.0 723.0 75.0 0.0 18,600.0 0.0 6,740.0
281.0 203.0 18.0 0.0 19,700.0 0.0 10.0
1,200.0 60.0 60.0 9.4 2,000.0 0.0 0.0
1,200.0 60.0 60.0 3.2 2,000.0 0.0 0.0
1,600.0 340.0 25.0 0.4 5,800.0 3.0 700.0
6,184.0 760.0 738.0 54.0 4,500.0 0.0 0.0
717.0 580.0 8.0 0.5 0.0 0.0 0.0
1,169.0 370.0 11.0 0.4 0.0 0.0 0.0
6,280.0 1,470.0 677.0 49.4 24,500.0 0.0 120.0
503.0 208.0 8.0 1.5 1,700.0 94.0 510.0
38.0 9.0 1.0 0.0 1,000.0 0.0 90.0
240.0 51.0 14.0 0.0 3,200.0 0.0 30.0
48.0 28.0 7.0 0.0 4,200.0 0.0 120.0
750.0 300.0 15.0 1.0 0.0 478.0 200.0
412.0 330.0 2.0 1.8 1,100.0 390.0 500.0
99.0 224.0 10.0 0.0 80,400.0 0.0 370.0
168.0 168.0 26.0 0.0 183,500.0 0.0 0.0
317.0 291.0 46.0 0.0 127,700.0 0.0 1,580.0
213.0 112.0 18.0 0.0 47,800.0 0.0 20.0
0.0 75.0 5.0 0.0 9,400.0 0.0 20.0
520.0 1,700.0 51.0 0.0 5,600.0 0.0 2,300.0
513.0 1,274.0 50.0 0.0 2,300.0 0.0 1,930.0
334.0 367.0 20.0 0.0 8,700.0 0.0 100.0
1,178.0 330.0 10.0 0.4 0.0 5.0 320.0
1,425.0 749.0 4.0 0.2 1,200.0 5.0 190.0
6,233.0 853.0 588.0 16.6 17,900.0 0.0 700.0
241.0 150.0 1.0 0.1 0.0 0.0 0.0
283.0 42.0 10.0 0.0 34,400.0 0.0 130.0
215.0 68.0 12.0 1.0 0.0 0.0 10.0
215.0 68.0 12.0 0.6 0.0 0.0 10.0
557.0 46.0 12.0 0.4 0.0 3.0 80.0
446.0 16.0 9.0 0.5 0.0 0.0 10.0
141.0 37.0 7.0 2.3 0.0 16.0 190.0
340.0 80.0 21.0 1.5 0.0 20.0 240.0
165.0 71.0 25.0 0.0 14,800.0 0.0 0.0
51.0 52.0 26.0 0.4 0.0 0.0 1,200.0
155.0 67.0 109.0 0.0 4,900.0 0.0 40.0
187.0 190.0 80.0 0.0 31,000.0 0.0 170.0
253.0 22.0 10.0 0.5 0.0 0.0 40.0
2,950.0 190.0 30.0 13.5 0.0 0.0 0.0
1,664.0 818.0 25.0 3.2 0.0 0.0 0.0
221.0 45.0 3.0 0.0 8,100.0 0.0 50.0
985.0 473.0 87.0 0.0 600.0 0.0 310.0
500.0 150.0 16.0 3.0 5,300.0 0.0 0.0
793.0 377.0 375.0 0.0 6,000.0 0.0 850.0
147.0 65.0 165.0 0.0 29,000.0 0.0 0.0
929.0 176.0 172.0 0.0 15,300.0 0.0 0.0
0.0 6,400.0 1,290.0 19.5 67,700.0 0.0 15,300.0
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
1,390.0 560.0 14.0 1.2 0.0 0.0 260.0
89.0 80.0 15.0 0.0 12,700.0 0.0 540.0
118.0 111.0 8.0 0.0 9,300.0 0.0 680.0
110.0 56.0 30.0 0.0 9,000.0 0.0 0.0
186.0 60.0 29.0 0.0 16,000.0 0.0 0.0
1,000.0 150.0 21.0 0.0 0.0 0.0 1,240.0
434.0 181.0 18.0 0.0 0.0 0.0 290.0
1,185.0 213.0 20.0 0.4 0.0 0.0 4,290.0
954.0 368.0 38.0 0.0 0.0 0.0 1,010.0
1,940.0 200.0 13.0 7.8 500.0 155.0 200.0
50.0 86.0 2.0 0.0 10,800.0 0.0 190.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
2,990.0 350.0 146.0 2.0 0.0 133.0 2,580.0
389.0 32.0 7.0 0.4 500.0 2.0 60.0
641.0 53.0 12.0 0.6 900.0 0.0 0.0
273.0 138.0 19.0 0.0 5,900.0 0.0 660.0
204.0 163.0 24.0 0.0 17,900.0 0.0 120.0
91.0 43.0 10.0 0.0 24,800.0 0.0 150.0
180.0 31.0 24.0 0.0 30,100.0 0.0 200.0
130.0 20.0 10.0 0.0 29,200.0 0.0 40.0
36.0 14.0 2.0
0.3 0.3 6.7 1.5 0.8

3.3
2.0 1.0 60.0 14.9

1.0 3.2 30.0 14.0
40.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0

19 20 21 22 23 24 25
Vit K Choline Ca (mg) Copper Fe (mg) Magnesium Manganese

0.0 0.0 0.0 0.0 0.0 0.0 0.0
86 2.40
67 7.40
74 0.70
4 0.30
28 0.50
20 0.70
20 0.90
8 1.80
21 0.00
16 1.50
37 1.20
38 0.70
58 0.80
109 2.40
31 0.20
18 0.50
16 0.40
92 4.60
19 0.30
17 0.40
5 1.40
13 3.00
13 0.50
23 0.40
9 0.70
23 0.20
31 0.20
30 0.10
21 0.30
14 0.40
30 0.60
23 0.30
64 3.70
30 0.30
4 0.30
7 0.10
2 0.30
10 0.50
10 0.40
8 0.60
5 0.60
10 0.60
6 0.80
29 3.90
0 0.40
42 0.30
26 0.0
8 0.50
10 0.80
10 0.70
6 0.30
39 0.70
34 2.00
16 0.30
39 0.20
5 0.80
18 1.10
19 0.50
6 2.20
14 0.40
22 1.80
0.0 0.0
236 7.32
11 0.30
6 1.04
40 0.0
51 3.50
21 0.50
49 4.10
61 4.58
74 12.30
0.0 9.60
47 1.00
24 5.50
40 5.50
25 1.35
38 1.50
22 0.60
14 0.70
23 0.0
38 0.50
6 1.92
5 1.48
6 2.60
11 2.70
8 0.80
22 0.40
64 2.00
2 0.0
12 0.20
14 1.20
47 3.80
9 4.40
70 2.00
60 6.50
40 1.60
13 0.40
35 1.00
35 3.14
85 4.20
120 4.31
27 1.60
56 7.50
93 4.30
115 5.30
80 4.30
181 3.70
114 4.70
124 5.20
76 3.60
36 5.50
67 0.90
38 2.50
51 4.60
5 0.50
40 0.80
36 3.87
0.0 0.0
15.9 1.8
50 1.80
524 4.90
117 0.10
107.6 0.82
53 1.40
158.1 2.92
158 2.00
119.4 5.05
11.7 0.29
59 0.70
88.9 2.03
102 1.20
171.8 4.8
77.1 3.04
0.0 0.0
11 1.53
0.0 0.0
126 0.30
160 3.60
34 1.90
28 0.70
24 1.80
24.1 0.51
38.8 8.66
15 1.00
0.0 0.0
0.0 0.0
0.0 0.0
60 2.34
140 1.20
22 1.00
645 1.30
0.0 0.0
30 1.80
18 0.70
19 1.00
3.7 1.59
260 5.70
0.0 0.0
49 1.90
455 1.10
14.7 0.20
105 0.70
0.0 0.80
110 1.10
0.0 0.0
17 2.10
45 0.90
50 1.00
7 2.70
12 2.10
7 2.20
7 2.50
12 1.30
16 3.00
5 0.80
9 0.90
15 1.80
15 3.80
12 1.50
12 1.70
11 8.56
14 29.50
7 28.70
16 3.40
6 3.60
13 5.40
66 0.80
7 2.10
17 6.80
53 3.90
40 0.0
60 2.20
56 4.00
48 2.10
85 1.50
82 2.00
57 7.10
63 16.90
22 3.20
76 1.20
76 1.30
80 5.50
26 1.20
0.0 0.0
276 0.10
1257 1.20
848 0.20
0.0 0.0
231 0.0
130 0.05
106 0.30
106 1.30
783 1.30
1076 1.50
1260 0.60
121 0.05
105 0.05
152 0.07
199 0.09
0.0 0.0
0 0.10
22 1.80
24 1.30
0 0.00
0 0.00
36 0.40
3 0.20
0.0 0.00
0.0 0.00
0.0 0.0
7 0.08
30 1.10
34 1.10
136 4.30
0.0 0.0
1 0.10
45 1.70
26 0.40
8 1.40
40 1.20
0.0 0.0
31 0.90
97 3.50
124 8.20
130 5.00
77 1.30
94 1.70
325 5.30
42 1.10
70 1.50
20 0.30
18 0.20
93 1.20
34 0.90
32 0.50
100 0.20
20 1.00
141 1.10
46 0.40
70 0.40
26 0.60
259 5.30
13 0.20
35 1.20
80 4.60
234 4.30
22 0.80
206 9.10
412 8.70
52 0.10
64 1.60
47 1.00
34 0.10
367 2.80
312 9.30
12 0.50
78 0.70
36 1.00
6 0.50
7 0.60
7 0.30
20 2.10
117 3.00
88 1.40
33 0.50
27 0.30
20 1.20
0.0 0.0
0 0.00
0 0.00
0 0.00
0 0.00
0 0.00
216 3.72
149 3.30
106 3.60
170 2.10
48 2.20
0 0.00
0 0.00
24 0.02
0 0.00
98 0.0
0.0 0.0
102 5.50
27 1.70
94 9.70
137 5.10
46 1.40
138 6.60
45 1.60
60 3.00
149 4.00
97 7.50
133 9.30
174 6.30
46 1.40
54 1.20
120 8.30
31 2.00
64 0.90
67 6.70
73 7.60
43 1.70
71 4.80
70 6.70
38 5.20
28 1.10
0.0 0.0
41 0.80
26 2.50
36 1.40
153 5.70
247 14.70
37 49.90
475 29.30
175 31.70
245 25.00
3 1.10
6 0.40
9 0.50
44 0.90
23 2.60
10 0.73
47 4.50
16 0.80
35 0.40
29 0.20
25 0.50
26 0.20
155 5.30
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.1 75,800.0 60,000.0 50.0 460.0 67,000.0 15.0
71.3 200.0 0.0 0.0 0.0 0.0 0.0
5.4 200.0 0.0 0.0 0.0 0.0 0.0
0.0 200.0 0.0 0.0 0.0 0.0 0.0
1.9 200.0 0.0 0.0 0.0 0.0 0.0
60.2 300.0 1,000.0 0.0 560.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
183.9 200.0 0.0 0.0 50.0 0.0 0.0
1.4 10,300.0 88,000.0 251.0 3,300.0 4,000.0 20.0
0.0 0.0 19,000.0 51.0 240.0 10,000.0 100.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0
1.7 23,200.0 181,000.0 299.0 1,700.0 25,000.0 1,672.0
3.3 2,800.0 13,000.0 78.0 390.0 10,000.0 77.0
3.1 13,900.0 55,000.0 343.0 2,660.0 32,000.0 235.0
0.0 0.0 18,000.0 1,100.0 2,200.0 231,000.0 1,300.0
0.0 52,100.0 264,000.0 996.0 3,720.0 268,000.0 2,285.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
34.1 0.0 37,000.0 2,195.0 6,680.0 292,000.0 1,655.0
0.1 65,000.0 18,000.0 250.0 1,500.0 20,000.0 0.0
19.3 6,000.0 6,000.0 57.0 280.0 6,000.0 336.0
0.1 65,000.0 57,000.0 92.0 1,100.0 32,000.0 35.0
0.0 0.0 3,000.0 210.0 800.0 23,000.0 1,037.0
0.0 0.0 9,000.0 110.0 800.0 35,000.0 1,100.0
0.1 5,800.0 28,000.0 220.0 800.0 25,000.0 1,088.0
1.9 30,700.0 23,000.0 277.0 1,470.0 143,000.0 3,743.0
0.0 65,000.0 8,000.0 86.0 1,020.0 50,000.0 15.0
0.1 65,000.0 16,000.0 64.0 730.0 50,000.0 15.0
0.0 0.0 14,000.0 39.0 970.0 33,000.0 19.0
14.2 45,600.0 114,000.0 1,725.0 4,700.0 163,000.0 6,175.0
0.0 0.0 54,000.0 626.0 4,720.0 177,000.0 4,916.0
3.0 0.0 55,000.0 437.0 4,000.0 144,000.0 4,019.0
0.0 2,300.0 83,000.0 47.0 710.0 9,000.0 64.0
0.0 0.0 1,000.0 7.0 50.0 0.0 4.0
0.0 0.0 1,000.0 7.0 60.0 0.0 4.0
0.1 65,200.0 16,000.0 28.0 380.0 32,000.0 15.0
3.5 6,900.0 9,000.0 82.0 240.0 14,000.0 250.0
3.5 6,900.0 9,000.0 82.0 240.0 14,000.0 250.0
1.9 31,200.0 34,000.0 382.0 3,880.0 138,000.0 3,799.0
101.6 18,700.0 47,000.0 49.0 730.0 21,000.0 210.0
6.5 10,000.0 29,000.0 224.0 2,250.0 31,000.0 128.0
5.0 65,000.0 12,000.0 73.0 1,630.0 76,000.0 15.0
0.0 0.0 6,000.0 144.0 3,820.0 24,000.0 19.0
2.5 12,000.0 128,000.0 3,788.0 13,860.0 499,000.0 3,837.0
1.1 8,200.0 21,000.0 127.0 800.0 12,000.0 125.0
3.0 6,700.0 15,000.0 51.0 350.0 17,000.0 175.0
0.0 65,000.0 32,000.0 1,891.0 680.0 33,000.0 35.0
0.0 0.0 39,000.0 2,114.0 1,010.0 38,000.0 70.0
0.0 80,900.0 52,000.0 264.0 2,410.0 37,000.0 50.0
1.8 12,300.0 30,000.0 151.0 610.0 25,000.0 258.0
0.0 0.0 89,000.0 669.0 740.0 34,000.0 150.0
0.0 72,300.0 6,000.0 75.0 1,010.0 25,000.0 29.0
0.0 83,400.0 11,000.0 34.0 2,700.0 19,000.0 38.0
1.2 90,100.0 24,000.0 73.0 1,570.0 23,000.0 13.0
0.0 0.0 2,250,000.0 0.0 0.0 0.0 0.0
0.0 0.0 2,070,000.0 0.0 0.0 0.0 0.0
0.0 0.0 19,000.0 418.0 940.0 30,000.0 336.0
2.2 37,800.0 29,000.0 420.0 2,500.0 79,000.0 1,322.0
0.4 6,100.0 23,000.0 39.0 210.0 10,000.0 129.0
1.3 0.0 8,000.0 74.0 2,420.0 19,000.0 17.0
5.9 30,400.0 24,000.0 367.0 2,630.0 110,000.0 2,577.0
0.0 46,600.0 6,000.0 70.0 480.0 12,000.0 22.0
2.1 6,100.0 13,000.0 60.0 360.0 11,000.0 70.0
2.1 6,100.0 16,000.0 104.0 320.0 9,000.0 112.0
0.0 0.0 10,000.0 68.0 1,320.0 6,000.0 73.0
0.0 0.0 37,000.0 88.0 1,200.0 21,000.0 292.0
14.5 95,500.0 55,000.0 866.0 4,430.0 115,000.0 1,391.0
1.2 14,400.0 41,000.0 200.0 26,130.0 46,000.0 1,169.0
9.1 29,500.0 199,000.0 60.0 240.0 12,000.0 8.0
5.7 46,100.0 189,000.0 491.0 2,350.0 63,000.0 471.0
8.1 0.0 56,000.0 1,028.0 8,020.0 146,000.0 1,419.0
7.2 0.0 62,000.0 1,248.0 6,320.0 176,000.0 1,325.0
7.3 0.0 73,000.0 1,766.0 11,900.0 228,000.0 1,948.0
1.1 0.0 5,000.0 253.0 3,400.0 23,000.0 41.0
6.4 1,900.0 6,000.0 57.0 170.0 7,000.0 52.0
59.5 10,100.0 43,000.0 281.0 930.0 41,000.0 299.0
0.0 1,100.0 7,000.0 23.0 80.0 11,000.0 11.0
0.2 12,100.0 14,000.0 435.0 2,430.0 32,000.0 1,500.0
76.0 10,700.0 40,000.0 19.0 470.0 12,000.0 160.0
510.8 23,200.0 145,000.0 39.0 190.0 9,000.0 276.0
817.0 0.0 135,000.0 290.0 1,700.0 34,000.0 774.0
38.2 17,100.0 45,000.0 17.0 800.0 16,000.0 243.0
177.0 19,100.0 42,000.0 70.0 1,400.0 23,000.0 337.0
15.5 44,300.0 22,000.0 39.0 420.0 15,000.0 155.0
1.9 17,600.0 108,000.0 469.0 4,380.0 64,000.0 868.0
0.0 0.0 12,000.0 128.0 1,910.0 27,000.0 24.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
1.8 38,800.0 37,000.0 80.0 2,030.0 16,000.0 330.0
0.0 0.0 24,000.0 247.0 1,080.0 44,000.0 780.0
0.0 0.0 5,000.0 142.0 2,650.0 23,000.0 18.0
0.1 33,600.0 101,000.0 760.0 840.0 39,000.0 190.0
0.3 3,300.0 13,000.0 69.0 310.0 12,000.0 504.0
1.6 15,400.0 782,000.0 25.0 220.0 23,000.0 10.0
1.4 42,500.0 10,000.0 75.0 560.0 27,000.0 37.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
2.6 6,100.0 6,000.0 68.0 250.0 9,000.0 61.0
0.1 65,000.0 33,000.0 26.0 1,050.0 39,000.0 25.0
0.0 0.0 40,000.0 454.0 3,630.0 143,000.0 3,055.0
151.5 17,100.0 58,000.0 499.0 2,130.0 174,000.0 2,645.0
0.1 0.0 21,000.0 289.0 1,300.0 53,000.0 917.0
0.1 15,100.0 21,000.0 289.0 3,300.0 53,000.0 917.0
41.6 16,000.0 24,000.0 189.0 2,140.0 14,000.0 158.0
0.6 21,800.0 60,000.0 170.0 26,200.0 39,000.0 1,417.0
482.9 19,300.0 99,000.0 130.0 2,710.0 79,000.0 897.0
461.6 18,400.0 127,000.0 180.0 2,300.0 76,000.0 597.0
0.5 78,700.0 35,000.0 297.0 1,900.0 58,000.0 855.0
7.8 12,300.0 25,000.0 90.0 690.0 22,000.0 670.0
2.2 5,700.0 16,000.0 48.0 410.0 13,000.0 386.0
5.6 66,200.0 113,000.0 893.0 5,070.0 176,000.0 1,148.0
5.6 66,200.0 240,000.0 984.0 10,440.0 190,000.0 1,796.0
0.0 0.0 37,000.0 69.0 1,040.0 25,000.0 214.0
14.4 15,300.0 37,000.0 69.0 1,030.0 25,000.0 216.0
0.0 0.0 166,000.0 639.0 7,010.0 222,000.0 1,286.0
5.6 65,900.0 83,000.0 699.0 6,690.0 138,000.0 1,111.0
5.7 67,200.0 130,000.0 810.0 6,770.0 182,000.0 1,376.0
19.0 0.0 143,000.0 958.0 8,200.0 140,000.0 1,021.0
5.6 66,400.0 123,000.0 841.0 5,020.0 171,000.0 1,060.0
0.0 0.0 173,000.0 635.0 7,730.0 183,000.0 1,278.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 43,000.0 7,522.0 30,530.0 24,000.0 0.0
0.0 0.0 13,000.0 306.0 2,570.0 24,000.0 24.0
2.5 87,400.0 147,000.0 834.0 5,490.0 175,000.0 1,418.0
6.0 96,700.0 81,000.0 740.0 7,510.0 224,000.0 1,672.0
7.0 54,200.0 41,000.0 515.0 4,060.0 251,000.0 2,030.0
1.9 31,200.0 34,000.0 382.0 3,880.0 138,000.0 3,799.0
15.6 15,800.0 162,000.0 287.0 2,030.0 68,000.0 510.0
0.1 61,800.0 47,000.0 27.0 840.0 83,000.0 15.0
0.0 17,300.0 3,000.0 318.0 500.0 9,000.0 47.0
0.0 0.0 24,000.0 78.0 2,360.0 13,000.0 93.0
0.3 251,100.0 53,000.0 102.0 1,830.0 12,000.0 38.0
0.0 82,300.0 6,000.0 271.0 940.0 22,000.0 26.0
0.0 59,100.0 5,000.0 110.0 1,350.0 20,000.0 0.0
0.4 3,200.0 11,000.0 18.0 250.0 10,000.0 239.0
15.5 9,900.0 24,000.0 46.0 460.0 14,000.0 130.0
40.3 7,800.0 34,000.0 130.0 310.0 17,000.0 98.0
0.3 14,300.0 113,000.0 25.0 30.0 10,000.0 4.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.1 80,900.0 48,000.0 1,663.0 300.0 27,000.0 55.0
0.1 169,200.0 1,257,000.0 41.0 320.0 110,000.0 20.0
0.0 15,600.0 122,000.0 13.0 30.0 11,000.0 3.0
0.2 16,400.0 120,000.0 6.0 20.0 11,000.0 14.0
0.2 17,050.0 122,500.0 8.0 25.0 11,000.0 8.5
0.1 17,700.0 125,000.0 10.0 30.0 11,000.0 3.0
140.3 11,800.0 33,000.0 28.0 1,200.0 12,000.0 203.0
173.6 13,400.0 36,000.0 29.0 860.0 13,000.0 250.0
5.0 96,400.0 56,000.0 519.0 7,540.0 122,000.0 1,330.0
0.4 7,100.0 5,000.0 148.0 310.0 10,000.0 55.0
1.6 12,700.0 33,000.0 631.0 1,700.0 42,000.0 234.0
0.0 79,700.0 6,000.0 89.0 970.0 27,000.0 14.0
0.1 0.0 21,000.0 289.0 1,300.0 53,000.0 917.0
0.3 23,000.0 2,000.0 54.0 520.0 37,000.0 163.0
0.3 0.0 7,000.0 314.0 2,710.0 127,000.0 485.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 55,300.0 54,000.0 671.0 2,260.0 176,000.0 2,083.0
0.6 63,000.0 43,000.0 473.0 1,870.0 154,000.0 1,466.0
2.2 3,400.0 6,000.0 27.0 120.0 5,000.0 35.0
0.0 1,800.0 8,000.0 12.0 120.0 5,000.0 74.0
0.1 65,000.0 26,000.0 94.0 3,950.0 34,000.0 3,400.0
15.7 12,700.0 28,000.0 364.0 4,060.0 42,000.0 305.0
2.9 7,600.0 6,000.0 24.0 170.0 10,000.0 27.0
2.5 7,600.0 9,000.0 41.0 210.0 12,000.0 41.0
0.0 2,200.0 6,000.0 36.0 420.0 2,000.0 80.0
0.9 0.0 8,000.0 750.0 3,010.0 114,000.0 1,632.0
0.0 72,800.0 6,000.0 40.0 6,400.0 8,000.0 10.0
2.9 22,600.0 0.0 390.0 8,750.0 78,000.0 2,177.0
0.0 0.0 138,000.0 981.0 7,570.0 267,000.0 1,527.0
0.1 11,100.0 30,000.0 85.0 300.0 11,000.0 134.0
0.0 26,400.0 241,000.0 124.0 1,130.0 49,000.0 198.0
1.3 22,500.0 148,000.0 103.0 1,090.0 76,000.0 348.0
0.0 8,400.0 40,000.0 45.0 100.0 10,000.0 25.0
2.2 6,200.0 6,000.0 86.0 280.0 9,000.0 54.0
2.7 39,200.0 98,000.0 1,586.0 2,910.0 158,000.0 3,414.0
2.3 16,500.0 17,000.0 178.0 540.0 21,000.0 397.0
2.4 14,600.0 31,000.0 463.0 4,010.0 53,000.0 696.0
6.0 27,600.0 48,000.0 100.0 2,380.0 14,000.0 262.0
53.0 12,300.0 81,000.0 94.0 800.0 57,000.0 990.0
3.5 40,500.0 70,000.0 1,200.0 2,530.0 121,000.0 4,500.0
4.1 12,600.0 4,000.0 162.0 1,980.0 79,000.0 629.0
1.2 21,200.0 7,000.0 262.0 3,190.0 144,000.0 1,113.0
1.2 14,600.0 73,000.0 186.0 2,830.0 40,000.0 824.0
3.1 14,600.0 151,000.0 253.0 3,740.0 23,000.0 478.0
3.4 16,100.0 119,000.0 138.0 3,330.0 26,000.0 421.0
7.8 26,500.0 107,000.0 377.0 2,430.0 82,000.0 2,135.0
1.5 14,600.0 66,000.0 209.0 2,700.0 37,000.0 940.0
1.4 26,500.0 103,000.0 282.0 2,500.0 78,000.0 2,025.0
1.4 26,500.0 15,000.0 290.0 3,060.0 69,000.0 1,740.0
0.0 0.0 66,000.0 198.0 1,830.0 26,000.0 501.0
0.0 0.0 86,000.0 168.0 1,400.0 26,000.0 481.0
4.9 18,700.0 142,000.0 159.0 3,460.0 48,000.0 1,123.0
0.0 19,200.0 126,000.0 94.0 1,560.0 20,000.0 272.0
1.9 12,100.0 12,000.0 108.0 780.0 23,000.0 153.0
11.1 0.0 9,000.0 145.0 1,290.0 30,000.0 242.0
2.9 16,400.0 10,000.0 134.0 730.0 22,000.0 141.0
2.6 6,100.0 24,000.0 16.0 100.0 10,000.0 11.0
3.5 11,100.0 50,000.0 318.0 1,880.0 32,000.0 299.0
0.1 0.0 21,000.0 289.0 1,300.0 53,000.0 917.0
22.1 12,100.0 24,000.0 398.0 1,610.0 70,000.0 664.0
1.6 11,000.0 9,000.0 116.0 520.0 21,000.0 145.0
0.0 0.0 70,000.0 400.0 5,500.0 13,000.0 120.0
0.0 0.0 70,000.0 400.0 5,500.0 13,000.0 120.0
2.8 53,600.0 11,000.0 253.0 2,400.0 19,000.0 19.0
0.0 0.0 11,000.0 5,962.0 30,530.0 24,000.0 258.0
0.0 0.0 10,000.0 116.0 1,170.0 28,000.0 21.0
0.0 0.0 10,000.0 143.0 1,770.0 22,000.0 27.0
0.8 221,800.0 5,000.0 407.0 12,000.0 15,000.0 195.0
0.1 65,000.0 18,000.0 32.0 360.0 31,000.0 17.0
47.0 3,600.0 0.0 85.0 400.0 4,000.0 11.0
7.2 5,700.0 14,000.0 71.0 220.0 12,000.0 73.0
4.5 5,100.0 9,000.0 82.0 170.0 7,000.0 49.0
0.1 65,000.0 26,000.0 72.0 370.0 33,000.0 67.0
0.1 65,000.0 4,000.0 126.0 810.0 27,000.0 19.0
7.4 5,500.0 10,000.0 66.0 340.0 10,000.0 122.0
0.0 0.0 11,000.0 107.0 460.0 12,000.0 117.0
4.9 5,600.0 7,000.0 17.0 430.0 12,000.0 112.0
0.7 5,500.0 13,000.0 110.0 290.0 12,000.0 927.0
0.7 5,500.0 16,000.0 107.0 280.0 15,000.0 0.0
0.0 0.0 105,000.0 1,300.0 3,920.0 121,000.0 1,200.0
13.2 71,400.0 110,000.0 1,325.0 4,200.0 120,000.0 1,275.0
0.5 9,800.0 5,000.0 78.0 260.0 27,000.0 270.0
2.9 61,800.0 11,000.0 64.0 1,020.0 23,000.0 21.0
0.2 73,400.0 5,000.0 27.0 370.0 26,000.0 15.0
0.0 194,400.0 8,000.0 492.0 8,990.0 19,000.0 255.0
0.0 0.0 6,000.0 34.0 320.0 9,000.0 43.0
0.0 7,700.0 12,000.0 47.0 90.0 8,000.0 12.0
0.0 0.0 61,000.0 28.0 140.0 5,000.0 3.0
0.1 17,500.0 61,000.0 28.0 140.0 5,000.0 3.0
0.0 18,400.0 83,000.0 29.0 70.0 8,000.0 2.0
0.0 17,900.0 86,000.0 30.0 150.0 11,000.0 22.0
2.3 15,400.0 505,000.0 11.0 440.0 20,000.0 30.0
2.3 15,400.0 700,000.0 36.0 240.0 29,000.0 11.0
1.3 6,500.0 25,000.0 50.0 340.0 10,000.0 69.0
0.7 0.0 9,000.0 75.0 1,010.0 17,000.0 50.0
0.2 6,000.0 16,000.0 75.0 800.0 23,000.0 329.0
68.8 12,300.0 35,000.0 62.0 400.0 28,000.0 180.0
0.0 16,300.0 91,000.0 30.0 150.0 7,000.0 7.0
0.0 0.0 26,000.0 240.0 6,400.0 12,000.0 155.0
0.0 0.0 12,000.0 250.0 800.0 29,000.0 16.0
0.1 4,100.0 7,000.0 42.0 240.0 10,000.0 38.0
4.3 78,700.0 255,000.0 1,220.0 5,730.0 392,000.0 2,482.0
0.0 0.0 90,000.0 587.0 6,020.0 30,000.0 110.0
47.0 115,900.0 277,000.0 1,658.0 15,700.0 280,000.0 2,517.0
0.0 0.0 197,000.0 128.0 3,550.0 65,000.0 547.0
0.0 0.0 67,000.0 427.0 2,100.0 72,000.0 702.0
0.5 31,000.0 30,000.0 200.0 27,000.0 62,000.0 2,772.0
0.0 0.0 360,000.0 0.0 0.0 0.0 0.0
0.0 0.0 450,000.0 0.0 0.0 0.0 0.0
0.0 0.0 17,000.0 100.0 750.0 25,000.0 29.0
7.9 6,700.0 10,000.0 59.0 270.0 11,000.0 114.0
2.9 7,000.0 31,000.0 69.0 970.0 11,000.0 77.0
0.0 0.0 11,000.0 101.0 490.0 12,000.0 120.0
0.0 0.0 5,000.0 62.0 470.0 8,000.0 88.0
1.9 32,100.0 11,000.0 445.0 1,490.0 131,000.0 3,730.0
1.1 22,400.0 9,000.0 569.0 1,870.0 159,000.0 985.0
20.9 19,400.0 174,000.0 523.0 2,320.0 146,000.0 0.0
1.9 0.0 32,000.0 363.0 4,560.0 93,000.0 3,821.0
0.1 65,000.0 43,000.0 188.0 1,500.0 22,000.0 851.0
14.6 5,600.0 10,000.0 127.0 360.0 7,000.0 71.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.7 682,300.0 129,000.0 77.0 2,730.0 5,000.0 55.0
0.2 15,200.0 121,000.0 9.0 50.0 12,000.0 4.0
0.2 15,200.0 199,000.0 15.0 90.0 19,000.0 5.0
13.2 8,800.0 33,000.0 45.0 300.0 12,000.0 143.0
4.3 9,500.0 16,000.0 53.0 370.0 18,000.0 177.0
0.0 5,100.0 11,000.0 37.0 130.0 8,000.0 20.0
0.1 6,200.0 10,000.0 22.0 100.0 10,000.0 21.0
0.0 7,700.0 7,000.0 38.0 200.0 10,000.0 20.0
280.0
3.9 2.1 39.0

700.0
30.0 2.0 14.0 100.0 2.5

500 7
400.0 1.0 700.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0

26 27 28 29 30 31 32
P (mg) Potassium Selenium Sodium Zn (mg) Water (g) Fiber (g)

0.0 0.0 0.0 0.0 0.0 0.0 0.0
55 0.0 57.5
63 0.22 41.0
27 0.0 53.6
22 0.17 81.7
15 0.0 93.3
63 0.18 75.1
53 0.0 76.3
51 0.25 56.4
7 0.10 95.5
30 0.0 88.5
28 0.14 89.1
43 0.10 84.0
43 0.15 78.0
100 0.55 47.7
9 0.11 92.8
14 0.05 89.3
26 0.0 72.3
186 0.0 9.3
17 0.07 90.1
15 0.04 83.0
11 0.05 84.7
30 0.06 82.3
15 0.09 92.9
3 0.0 94.3
29 0.04 86.9
51 0.07 88.5
9 0.07 90.7
17 0.07 87.3
16 0.05 86.5
30 0.0 84.1
67 0.64 79.2
14 0.07 90.8
91 0.22 31.6
10 0.0 92.3
16 0.10 86.0
5 0.10 85.8
6 0.0 84.7
18 0.0 84.2
5 0.10 89.3
20 0.15 74.0
27 0.15 76.2
23 0.15 65.9
47 0.15 74.3
104 0.61 14.9
37 0.15 68.1
17 0.15 69.8
84 0.61 24.5
43 0.14 57.0
80 0.13 29.1
35 0.13 61.6
5 0.10 93.0
27 0.0 84.5
16 0.07 89.8
26 0.12 82.3
39 0.12 83.5
20 0.07 87.8
32 0.07 77.0
28 0.07 81.1
20 0.07 81.2
11 0.0 81.4
17 0.0 79.7
0.0 0.0 0.0
453 2.68 9.2
30 0.42 72.2
134 1.51 13.4
185 0.20 11.9
713 3.97 6.1
42 0.0 87.1
407 3.97 8.8
320 2.78 9.7
320 2.00 10.0
0.0 0.0 5.6
108 0.0 19.4
150 1.26 12.1
137 1.26 20.4
25 0.50 75.5
134 0.83 4.8
665 0.64 4.8
377 0.0 13.7
275 0.0 28.1
346 0.0 13.8
267 1.51 13.5
249 1.91 12.7
270 0.0 4.6
221 0.58 9.5
113 0.45 67.3
285 0.0 22.0
454 1.73 11.9
13 0.06 8.3
328 0.0 11.4
78 0.0 74.5
187 0.0 12.6
166 0.0 12.8
58 0.41 13.3
224 0.0 24.4
107 0.0 17.3
60 0.74 20.8
101 0.74 27.0
101 0.74 27.0
155 3.30 11.8
165 2.50 11.1
61 0.0 79.0
242 3.30 11.5
355 3.30 11.1
226 3.30 11.2
344 3.30 11.0
61 0.0 13.7
60 0.0 7.0
205 3.30 10.2
0.0 3.30 12.6
108 0.70 10.8
300 0.70 9.0
118 0.0 59.0
293 0.0 12.6
66 0.0 77.9
125 1.05 12.1
314 2.98 11.6
0.0 0.0 0.0
148.9
221 1.37 82.4
650 0.0 29.6
263 1.11 78.0
0.0 0.0 75.2
192 0.0 86.1
0.0 0.0 68.3
106 1.63 78.6
206 1.60 78.7
219 0.0 78.2
366 0.0 72.1
0.0 0.0 83.8
81 0.0 78.1
180 1.37 69.5
276 1.72 70.8
0.0 0.0 65.3
163 0.77 74.5
0.0 0.0 70.4
240 0.0 77.2
950 1.59 16.1
113 0.51 80.9
258 0.0 70.6
274 1.00 75.5
0.0 0.0 73.4
0.0 0.0 68.9
206 0.0 69.9
0.0 0.0 62.1
0.0 0.0 73.8
0.0 0.0 65.2
239 0.0 77.8
151 0.0 82.8
170 0.0 75.1
225 0.0 79.5
0.0 0.0 67
325 0.0 75
184 0.45 79.1
193 0.52 74.6
178 0.0 76.3
172 0.0 44.8
0.0 0.0 44.8
217 0.0 72.5
186 0.0 79.1
185 0.40 82.4
311 0.0 76.5
243 0.0 76.0
146 0.0 77.8
0.0 0.0 0.0
130 0.0 79.2
33 1.42 83.8
26 0.0 76.5
252 1.17 79.1
160 3.33 60.7
180 0.0 73.8
190 3.52 61.4
238 1.74 69.2
240 0.0 57.0
237 1.19 73.2
190 1.19 71.3
188 1.36 54.3
178 2.20 70.4
173 1.54 75.5
177 6.59 73.6
272 3.07 73.6
115 0.0 82.0
161 2.11 78.1
208 4.32 75.9
209 1.70 77.0
166 4.00 70.8
40 1.42 79.5
37 0.76 68.8
132 1.92 79.6
423 0.0 20.2
227 0.0 22.6
119 0.0 29.9
149 3.41 52.3
177 1.90 47.9
211 1.90 49.3
166 2.03 57.9
289 0.92 35.0
41 1.30 75.5
114 1.84 40.1
142 1.84 47.9
202 2.02 49.4
92 1.84 38.2
70 1.17 32.8
0.0 0.0 0.0
107 0.94 27.2
968 4.08 3.2
888 3.34 3.9
0.0 0.0 80.0
203 0.77 74.5
96 0.39 90.1
103 0.38 87.8
94 0.40 87.8
375 0.0 55.0
517 0.0 33.5
393 2.75 22.2
95 0.59 87.9
105 0.67 73.8
119 0.74 75.4
157 0.97 85.2
0.0 0.0 0.0
15 0.01 94.5
18 0.0 93.2
4 0.0 95.0
0 0.01 89.5
0 0.0 89.0
30 0.44 91.4
1 0.01 99.6
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
15 0.03 87.6
192 1.05 75.9
194 1.11 75.4
449 2.30 50.1
0.0 0.0 0.0
0 0.00 0.6
2 0.18 2.0
10 0.22 14.1
13 0.0 48.2
13 0.0 39.7
0.0 0.0 0.0
21 0.0 88.9
47 0.0 60.2
166 1.02 16.6
54 0.26 72.6
23 0.0 89.1
180 1.16 61.4
38 0.85 86.7
51 0.49 92.9
28 0.13 93.4
30 0.16 89.7
28 0.0 87.5
86 0.41 87.3
43 0.0 95.0
32 0.0 93.5
33 0.16 91.2
17 0.16 92.9
61 0.52 88.7
46 0.18 93.1
69 0.18 92.4
66 0.28 91.6
63 0.50 85.6
25 0.74 93.2
35 0.54 92.3
40 0.53 89.5
45 0.53 90.0
261 0.0 87.4
70 1.11 86.7
79 0.0 83.4
20 0.15 96.6
63 0.23 93.4
49 0.18 95.7
34 0.27 94.7
95 0.19 88.1
46 0.0 85.1
24 0.25 89.6
50 0.12 87.8
29 0.28 95.1
22 0.0 89.5
20 0.17 94.2
25 0.17 94.8
67 0.0 77.7
64 0.20 75.0
49 0.24 88.2
16 0.24 89.0
34 0.0 95.4
57 0.15 75.7
0.0 0.0 0.0
0 0.00 0.0
0 0.00 0.0
0 0.00 0.0
0 0.00 0.0
0 0.00 0.0
480 3.12 4.5
310 2.20 5.8
537 0.0 3.6
850 4.06 1.2
298 3.31 2.0
0 0.00 0.1
0 0.0 16.0
24 0.09 15.9
0 0.00 16.0
346 3.09 4.1
0.0 0.0 0.0
351 0.0 10.1
134 1.24 72.6
455 2.83 12.6
274 3.67 12.5
75 1.38 75.8
351 2.83 11.7
85 1.06 77.8
287 0.0 56.5
362 2.79 12.2
387 2.79 13.6
308 3.65 13.6
427 2.81 12.2
78 0.0 86.0
60 1.53 75.9
370 3.43 11.4
137 0.58 60.6
53 1.01 72.8
393 3.14 11.9
375 4.78 13.0
80 1.27 74.6
263 4.78 12.4
318 2.83 11.6
205 2.83 12.2
34 0.95 72.5
0.0 0.0 0.0
31 0.30 69.9
33 0.0 68.8
40 0.0 71.6
99 0.30 9.9
183 0.0 15.3
0 0.0 79.8
135 0.0 12.0
70 0.0 11.0
192 0.0 11.1
28 0.0 83.7
52 0.29 73.2
47 0.29 74.5
203 0.0 14.1
180 0.0 13.3
61 0.33 81.0
200 0.0 14.8
40 0.35 87.6
62 0.24 59.0
69 0.24 53.7
52 0.24 58.9
60 0.24 62.0
110 0.0 14.3
0.0 0.0 0.0 0.0 0.0 0.0 0.0
221,000.0 356,000.0 36.5 86,000.0 470.0 78.2 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 1,000.0 0.0 2,000.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 10.0 0.0 0.0
3,000.0 8,000.0 0.9 872,000.0 220.0 80.0 3.2
26,000.0 211,000.0 0.2 2,000.0 160.0 94.5 3.1

0.0 0.0 0.0 0.0 0.0 100.0 0.0
153,000.0 401,000.0 14.2 17,000.0 1,160.0 58.6 2.1
23,000.0 259,000.0 0.1 1,000.0 200.0 86.4 2.0
71,000.0 1,162,000.0 2.2 10,000.0 390.0 30.9 7.3
347,000.0 460,000.0 8.3 1,000.0 2,400.0 9.8 10.0
484,000.0 705,000.0 2.5 1,000.0 3,080.0 4.7 12.2
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
593,000.0 660,000.0 19.9 12,000.0 5,780.0 5.2 3.3
147,000.0 285,000.0 14.1 58,000.0 1,000.0 81.9 0.0
12,000.0 77,000.0 0.1 1,000.0 160.0 84.2 2.4
236,000.0 327,000.0 36.5 90,000.0 990.0 72.1 0.0
95,000.0 76,000.0 0.0 1,000.0 1,100.0 13.3 0.0
108,000.0 86,000.0 0.0 1,000.0 1,160.0 12.9 0.0
115,000.0 115,000.0 15.1 5,000.0 1,090.0 11.6 1.3
333,000.0 223,000.0 23.4 7,000.0 2,020.0 10.4 3.5
254,000.0 252,000.0 36.5 39,000.0 600.0 68.1 0.0
191,000.0 444,000.0 36.5 37,000.0 520.0 71.0 0.0
217,000.0 237,000.0 65.7 50,000.0 480.0 74.0 0.0
290,000.0 680,000.0 2.4 0.0 2,450.0 5.3 9.7
523,000.0 429,000.0 0.0 2,000.0 3,970.0 8.2 10.6
452,000.0 371,000.0 34.0 30,000.0 3,200.0 2.8 8.8
4,000.0 133,000.0 1.2 28,000.0 30.0 1.3 0.0
0.0 2,000.0 0.6 1,000.0 10.0 0.0 0.0
0.0 2,000.0 0.6 2,000.0 10.0 0.2 0.0
203,000.0 413,000.0 33.1 54,000.0 450.0 81.2 0.0
25,000.0 230,000.0 0.3 2,000.0 160.0 92.4 3.4
25,000.0 230,000.0 0.3 2,000.0 160.0 92.4 3.4
346,000.0 405,000.0 70.7 200,000.0 2,930.0 10.3 10.5
66,000.0 316,000.0 2.5 33,000.0 410.0 89.3 2.6
101,000.0 149,000.0 6.3 312,000.0 720.0 13.6 2.1
217,000.0 314,000.0 44.1 90,000.0 630.0 63.6 0.0
221,000.0 360,000.0 10.1 53,000.0 2,900.0 72.6 0.0
734,000.0 1,524,000.0 14.3 21,000.0 6,810.0 3.0 33.2
44,000.0 340,000.0 0.3 1,000.0 320.0 91.6 0.5
38,000.0 262,000.0 0.2 2,000.0 290.0 94.6 1.1
221,000.0 246,000.0 44.8 44,000.0 1,530.0 78.6 0.0
251,000.0 279,000.0 51.8 306,000.0 1,740.0 64.5 0.0
205,000.0 185,000.0 38.0 148,000.0 1,110.0 75.9 0.0
47,000.0 337,000.0 0.6 55,000.0 300.0 77.3 3.0
229,000.0 329,000.0 37.4 293,000.0 3,540.0 79.0 0.0
229,000.0 369,000.0 35.4 55,000.0 2,270.0 72.9 0.0
168,000.0 429,000.0 28.2 1,439,000.0 3,980.0 58.1 0.0
202,000.0 340,000.0 26.4 55,000.0 3,940.0 72.1 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 370,000.0 0.0 110,000.0 0.0 0.0 0.0
38,000.0 484,000.0 0.0 2,000.0 490.0 52.0 0.0
221,000.0 280,000.0 37.7 9,000.0 2,130.0 10.1 15.6
29,000.0 146,000.0 0.5 4,000.0 170.0 89.1 1.7
181,000.0 235,000.0 32.4 2,790,000.0 4,930.0 53.8 0.0
332,000.0 510,000.0 13.9 2,000.0 2,650.0 10.6 15.1
188,000.0 208,000.0 20.2 833,000.0 1,170.0 40.2 0.0
21,000.0 222,000.0 0.0 0.0 70.0 82.3 2.1
15,000.0 173,000.0 0.0 3,000.0 100.0 86.1 1.6
10,000.0 95,000.0 0.0 7,000.0 70.0 79.6 0.8
60,000.0 334,000.0 1.2 12,000.0 400.0 79.8 0.0
366,000.0 981,000.0 1.6 15,000.0 3,010.0 11.3 25.5
127,000.0 242,000.0 18.2 581,000.0 1,160.0 3.0 3.4
176,000.0 286,000.0 4.5 90,000.0 740.0 1.3 0.2
208,000.0 372,000.0 4.5 79,000.0 2,300.0 1.5 3.4
206,000.0 559,000.0 3.0 24,000.0 2,010.0 1.0 7.0
260,000.0 567,000.0 8.4 10,000.0 2,650.0 1.3 8.0
308,000.0 715,000.0 6.8 20,000.0 3,310.0 1.4 10.9
202,000.0 318,000.0 9.7 51,000.0 2,090.0 73.6 0.0
16,000.0 157,000.0 0.0 0.0 100.0 87.2 1.4
69,000.0 732,000.0 0.3 2,000.0 440.0 30.9 7.1
15,000.0 163,000.0 20.0 166,000.0 30.0 87.6 0.0
113,000.0 356,000.0 10.1 20,000.0 1,100.0 47.0 9.0
26,000.0 170,000.0 0.3 18,000.0 180.0 92.2 2.5
10,000.0 169,000.0 1.3 20,000.0 130.0 90.6 3.6
56,000.0 447,000.0 0.9 43,000.0 440.0 84.5 2.0
30,000.0 243,000.0 0.6 27,000.0 220.0 90.4 2.1
69,000.0 389,000.0 1.6 25,000.0 420.0 86.0 3.8
44,000.0 299,000.0 0.6 30,000.0 270.0 92.1 2.0
152,000.0 407,000.0 3.6 41,000.0 1,060.0 1.1 5.4
190,000.0 276,000.0 23.6 68,000.0 3,190.0 72.6 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
105,000.0 118,000.0 22.7 744,000.0 750.0 23.2 2.6
170,000.0 166,000.0 0.0 10,000.0 830.0 8.6 5.0
221,000.0 322,000.0 36.6 90,000.0 3,890.0 75.6 0.0
260,000.0 374,000.0 31.8 333,000.0 4,020.0 76.2 0.0
8,000.0 130,000.0 0.1 2,000.0 110.0 86.4 0.2
463,000.0 84,000.0 14.4 619,000.0 2,760.0 53.8 0.0
170,000.0 302,000.0 41.8 52,000.0 330.0 78.1 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
20,000.0 190,000.0 0.1 0.0 170.0 88.9 1.5
188,000.0 311,000.0 30.2 68,000.0 370.0 79.9 0.0
258,000.0 215,000.0 73.0 8,000.0 2,370.0 7.3 0.0
332,000.0 376,000.0 63.5 36,000.0 2,760.0 8.3 10.6
189,000.0 223,000.0 63.2 6,000.0 1,410.0 9.9 3.2
189,000.0 223,000.0 63.2 6,000.0 1,410.0 9.9 3.2
52,000.0 202,000.0 2.3 2,000.0 540.0 93.2 2.1
162,000.0 242,000.0 13.0 710,000.0 1,600.0 3.0 3.2
49,000.0 558,000.0 1.0 79,000.0 530.0 91.4 2.2
44,000.0 346,000.0 1.4 322,000.0 460.0 91.8 2.4
241,000.0 244,000.0 78.8 21,000.0 1,920.0 9.0 3.3
29,000.0 151,000.0 0.2 1,000.0 420.0 85.8 6.5
24,000.0 153,000.0 0.4 1,000.0 140.0 91.0 2.0
411,000.0 1,393,000.0 27.9 12,000.0 2,280.0 11.3 15.5
301,000.0 1,795,000.0 12.8 16,000.0 3,670.0 11.3 15.2
38,000.0 209,000.0 0.6 6,000.0 240.0 90.3 3.4
38,000.0 211,000.0 0.6 6,000.0 240.0 90.3 2.7
488,000.0 1,042,000.0 12.8 12,000.0 2,830.0 11.1 25.1
406,000.0 1,359,000.0 3.2 12,000.0 2,790.0 11.8 15.2
415,000.0 1,464,000.0 13.0 8,000.0 2,550.0 10.1 12.7
407,000.0 1,406,000.0 3.2 24,000.0 2,790.0 11.8 24.9
352,000.0 1,483,000.0 3.2 5,000.0 3,650.0 11.0 15.2
445,000.0 1,542,000.0 12.8 12,000.0 2,810.0 11.7 24.9
0.0 0.0 0.0 0.0 0.0 0.0
261,000.0 230,000.0 68.1 140,000.0 3,070.0 71.8 0.0
312,000.0 420,000.0 16.8 87,000.0 2,340.0 68.3 0.0
407,000.0 1,185,000.0 11.0 5,000.0 3,650.0 12.1 24.4
385,000.0 1,724,000.0 7.2 18,000.0 2,830.0 10.2 19.0
337,000.0 577,000.0 5.7 11,000.0 3,120.0 11.2 10.0
346,000.0 405,000.0 70.7 5,000.0 2,930.0 10.3 12.2
67,000.0 680,000.0 0.6 10,000.0 550.0 30.1 9.8
222,000.0 450,000.0 36.5 54,000.0 420.0 77.9 0.0
86,000.0 318,000.0 9.3 5,000.0 520.0 92.5 1.0
99,000.0 146,000.0 26.5 684,000.0 2,020.0 54.0 0.0
191,000.0 134,000.0 31.7 140,000.0 1,110.0 75.8 0.0
322,000.0 364,000.0 37.0 1,163,000.0 2,140.0 71.1 0.0
304,000.0 299,000.0 37.0 1,038,000.0 2,360.0 72.0 0.0
14,000.0 104,000.0 0.0 5,000.0 70.0 84.5 0.2
42,000.0 292,000.0 0.6 29,000.0 180.0 88.9 0.8
34,000.0 312,000.0 0.2 3,000.0 140.0 83.1 3.0
84,000.0 132,000.0 3.7 43,000.0 370.0 88.1 0.0
0.0 0.0 0.0 0.0 0.0 0.0
144,000.0 275,000.0 41.4 296,000.0 3,020.0 76.8 0.0
968,000.0 1,794,000.0 27.3 535,000.0 4,080.0 3.2 0.0
101,000.0 156,000.0 3.1 42,000.0 420.0 90.8 0.0
92,000.0 140,000.0 2.5 47,000.0 480.0 89.2 0.0
93,500.0 145,000.0 2.9 45,500.0 450.0 89.6 0.0
95,000.0 150,000.0 3.3 44,000.0 420.0 89.9 0.0
28,000.0 187,000.0 1.5 25,000.0 200.0 95.6 0.9
29,000.0 194,000.0 0.6 28,000.0 180.0 95.1 1.3
451,000.0 955,000.0 8.3 6,000.0 4,780.0 10.4 30.5
31,000.0 171,000.0 0.6 1,000.0 70.0 81.8 1.3
181,000.0 1,110,000.0 1.3 3,000.0 280.0 22.3 4.6
243,000.0 393,000.0 30.3 52,000.0 1,870.0 75.0 0.0
189,000.0 223,000.0 63.2 6,000.0 1,410.0 9.9 3.2
89,000.0 270,000.0 0.6 15,000.0 460.0 76.1 2.0
210,000.0 287,000.0 15.5 35,000.0 2,210.0 10.4 7.3
0.0 0.0 0.0 0.0 0.0 0.0 0.0
358,000.0 658,000.0 7.5 6,000.0 3,310.0 1.6 8.0
358,000.0 649,000.0 5.6 17,000.0 2,910.0 1.8 6.0
11,000.0 107,000.0 0.0 1,000.0 40.0 85.6 2.4
7,000.0 101,000.0 0.1 4,000.0 20.0 88.2 0.2
197,000.0 320,000.0 44.8 286,000.0 1,600.0 80.6 0.0
119,000.0 996,000.0 0.5 7,000.0 570.0 31.8 8.2
11,000.0 228,000.0 0.7 18,000.0 90.0 89.8 0.8
15,000.0 267,000.0 0.4 16,000.0 180.0 90.2 0.9
4,000.0 52,000.0 0.8 4,000.0 220.0 17.1 0.2
285,000.0 195,000.0 2.7 5,000.0 1,680.0 8.7 8.5
22,000.0 38,000.0 15.5 680,000.0 1,300.0 47.3 0.0
243,000.0 486,000.0 17.3 231,000.0 3,650.0 5.8 7.3
379,000.0 983,000.0 8.2 38,000.0 3,350.0 10.8 18.3
27,000.0 191,000.0 0.7 67,000.0 270.0 91.9 1.8
244,000.0 152,000.0 13.9 722,000.0 1,580.0 40.5 0.0
256,000.0 238,000.0 7.7 615,000.0 1,480.0 1.5 4.6
14,000.0 181,000.0 0.5 0.0 70.0 86.8 2.4
26,000.0 201,000.0 0.0 0.0 170.0 87.6 1.7
346,000.0 441,000.0 4.9 2,000.0 3,090.0 4.1 6.7
55,000.0 816,000.0 0.7 9,000.0 240.0 69.6 4.1
132,000.0 210,000.0 5.7 580,000.0 1,090.0 4.5 3.4
104,000.0 97,000.0 11.3 312,000.0 360.0 5.1 1.9
63,000.0 303,000.0 0.7 8,000.0 600.0 90.2 3.2
277,000.0 410,000.0 3.8 0.0 4,530.0 3.5 9.6
199,000.0 182,000.0 2.2 1,058,000.0 3,100.0 1.2 8.1
358,000.0 329,000.0 0.0 8,000.0 3,080.0 3.3 14.5
125,000.0 166,000.0 30.9 660,000.0 1,140.0 37.3 5.8
99,000.0 100,000.0 17.3 681,000.0 740.0 36.4 2.4
103,000.0 131,000.0 31.0 592,000.0 680.0 30.4 2.5
202,000.0 248,000.0 40.3 472,000.0 1,800.0 38.6 6.8
126,000.0 142,000.0 24.6 599,000.0 1,020.0 36.7 4.0
228,000.0 230,000.0 32.9 420,000.0 1,700.0 36.9 7.4
180,000.0 170,000.0 44.0 532,000.0 1,520.0 30.6 7.4
109,000.0 227,000.0 0.0 390,000.0 720.0 33.6 4.3
97,000.0 120,000.0 0.0 536,000.0 840.0 32.1 2.2
155,000.0 184,000.0 28.8 521,000.0 1,210.0 35.7 3.6
334,000.0 175,000.0 13.5 628,000.0 390.0 53.0 1.3
57,000.0 421,000.0 0.3 6,000.0 290.0 79.3 2.2
143,000.0 473,000.0 1.2 455,000.0 1,100.0 36.7 2.9
61,000.0 455,000.0 0.5 6,000.0 330.0 81.0 1.7
5,000.0 257,000.0 0.6 3,000.0 70.0 88.8 1.8
101,000.0 749,000.0 0.6 11,000.0 220.0 15.4 3.7
189,000.0 223,000.0 63.2 6,000.0 1,410.0 9.9 3.2
155,000.0 1,642,000.0 8.1 525,000.0 2,390.0 2.3 4.4
62,000.0 407,000.0 0.3 6,000.0 290.0 81.6 2.4
200,000.0 138,000.0 44.0 697,000.0 920.0 37.0 0.0
200,000.0 138,000.0 41.6 697,000.0 2,850.0 53.9 0.0
203,000.0 271,000.0 13.9 74,000.0 1,900.0 73.8 0.0
269,000.0 230,000.0 67.0 140,000.0 3,070.0 71.8 0.0
206,000.0 293,000.0 24.4 49,000.0 1,240.0 74.1 0.0
172,000.0 254,000.0 28.6 71,000.0 2,980.0 76.6 0.0
279,000.0 255,000.0 70.8 71,000.0 2,260.0 62.3 0.0
184,000.0 361,000.0 32.7 81,000.0 450.0 79.1 0.0
14,000.0 23,000.0 0.0 1,208,000.0 20.0 94.1 1.2
21,000.0 136,000.0 0.1 2,000.0 170.0 96.7 0.7
11,000.0 119,000.0 0.1 1,000.0 100.0 83.7 3.1
270,000.0 317,000.0 12.6 51,000.0 990.0 72.8 0.0
263,000.0 288,000.0 48.1 90,000.0 1,150.0 75.6 0.0
20,000.0 175,000.0 0.0 3,000.0 130.0 93.9 1.7
24,000.0 212,000.0 0.3 2,000.0 170.0 92.0 0.9
26,000.0 211,000.0 0.1 4,000.0 250.0 92.2 2.1
8,000.0 109,000.0 0.1 1,000.0 120.0 86.0 1.4
7,000.0 124,000.0 0.4 1,000.0 100.0 83.5 1.3
490,000.0 1,025,000.0 7.0 1,000.0 2,200.0 3.9 10.3
485,000.0 1,042,000.0 9.3 405,000.0 2,300.0 2.0 10.3
22,000.0 358,000.0 1.0 1,000.0 150.0 74.9 2.6
167,000.0 229,000.0 13.5 86,000.0 2,060.0 76.1 0.0
210,000.0 370,000.0 32.0 116,000.0 580.0 75.8 0.0
297,000.0 230,000.0 54.6 71,000.0 2,670.0 76.5 0.0
60,000.0 67,000.0 7.6 1,087,000.0 300.0 76.7 0.0
8,000.0 139,000.0 0.3 0.0 70.0 90.9 1.1
134,000.0 86,000.0 9.0 406,000.0 380.0 81.0 0.0
134,000.0 86,000.0 9.0 406,000.0 380.0 82.5 0.0
159,000.0 104,000.0 9.7 364,000.0 400.0 79.8 0.0
190,000.0 137,000.0 9.4 330,000.0 470.0 81.0 0.0
354,000.0 76,000.0 17.0 627,000.0 2,920.0 50.0 0.0
546,000.0 121,000.0 14.5 819,000.0 3,900.0 41.5 0.0
20,000.0 233,000.0 0.6 39,000.0 280.0 95.3 1.6
107,000.0 167,000.0 66.7 72,000.0 230.0 75.7 0.0
40,000.0 325,000.0 0.7 78,000.0 350.0 87.6 2.8
42,000.0 230,000.0 0.9 28,000.0 270.0 91.0 3.1
163,000.0 84,000.0 9.9 330,000.0 410.0 80.7 0.0
230,000.0 170,000.0 58.0 860,000.0 2,300.0 52.1 0.0
200,000.0 490,000.0 36.5 44,000.0 640.0 68.5 0.0
11,000.0 112,000.0 0.4 1,000.0 100.0 91.5 0.4
642,000.0 813,000.0 25.4 30,000.0 4,340.0 7.0 27.3
387,000.0 354,000.0 44.8 372,000.0 1,730.0 80.6 0.0
704,000.0 1,797,000.0 17.8 2,000.0 4,890.0 8.5 9.3
194,000.0 620,000.0 1.5 15,000.0 990.0 67.5 4.2
164,000.0 484,000.0 0.6 14,000.0 1,170.0 69.1 1.1
219,000.0 196,000.0 54.9 721,000.0 2,900.0 3.0 2.4
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
211,000.0 324,000.0 8.8 91,000.0 2,490.0 74.9 0.0
24,000.0 237,000.0 0.0 5,000.0 170.0 94.5 1.2
19,000.0 188,000.0 0.1 10,000.0 140.0 94.3 1.0
36,000.0 258,000.0 0.4 23,000.0 280.0 95.3 0.7
29,000.0 212,000.0 0.4 42,000.0 140.0 94.8 0.9
360,000.0 290,000.0 24.6 326,000.0 3,000.0 5.8 4.2
277,000.0 327,000.0 9.9 288,000.0 3,990.0 5.0 2.9
200,000.0 215,000.0 6.7 421,000.0 2,460.0 1.9 5.3
355,000.0 432,000.0 0.0 2,000.0 3,330.0 9.6 12.2
245,000.0 361,000.0 12.6 52,000.0 660.0 71.4 0.0
20,000.0 191,000.0 0.1 2,000.0 70.0 80.5 0.9
0.0 0.0 0.0 0.0 0.0 0.0
390,000.0 109,000.0 56.0 48,000.0 2,300.0 52.3 0.0
95,000.0 155,000.0 2.2 46,000.0 590.0 87.9 0.0
157,000.0 255,000.0 3.6 77,000.0 970.0 85.2 0.0
35,000.0 320,000.0 0.1 69,000.0 240.0 88.3 2.8
38,000.0 261,000.0 0.2 8,000.0 320.0 94.8 1.0
9,000.0 102,000.0 0.1 21,000.0 60.0 92.5 0.4
17,000.0 184,000.0 0.1 4,000.0 40.0 87.7 0.3
11,000.0 153,000.0 0.1 1,000.0 90.0 90.1 0.1
22.5
10.0
5.0
136.0
5.3
1.0
25.0 0.9
27.0 112.0 28.0 1.1 0.9
4.0 18.0
125.0 40.0 25.0 15.0
0.7
78.0 122.0 1.9
121.0 3.0
7 3.5 11.0
296.0 1.4
63.0 139.0 0.0
35.0 1.0 0.4
800.0 700.0 400.0 7.0 1.5
461.0 173.0 1.9
135.0
115.0
358.0 1.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0

33 34 35 36 37 38
Cholesterol (mg) Saturated fat (g) MonoUns fat (g) PolyUns fat (g) Sugars (g) Glycemic Index
0.0 0.0 0.0 0.0 0.0 -
0.0 0.0 0.0 0.0 0.0 -
71.0 0.1 0.1 0.5 0.0 0.0
0.0 7.4 63.3 28.1 0.0 0.0
0.0 10.3 19.5 65.7 0.0 0.0
0.0 9.4 20.2 66.0 0.0 0.0
0.0 12.9 27.6 54.7 0.0 0.0
0.0 13.8 73.0 10.5 0.0 0.0
485.0 19.9 29.0 40.3 0.0 0.0
0.0 15.7 22.8 57.7 0.0 0.0
0.0 1.4 7.9 0.9 0.0 15.0
0.0 0.0 0.0 0.0 0.0 15.0

0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.1 0.0 0.2 1.0 30.0
0.0 0.0 0.2 0.1 9.2 45.0
0.0 0.0 0.1 0.1 53.4 31.0
0.0 0.7 1.0 1.0 0.0 53.0
0.0 3.7 30.9 12.1 3.9 15.0
0.0 0.0 0.0 0.0 0.0 80.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 7.8 23.8 7.8 5.9 25.0
50.0 0.1 0.1 0.1 0.0 0.0
0.0 0.0 0.0 0.1 10.0 53.0
60.0 2.0 3.7 2.1 0.0 0.0
0.0 0.1 0.2 0.1 0.0 62.0
0.0 0.2 0.2 0.2 0.0 70.0
0.0 0.2 0.2 0.2 0.1 58.0
0.0 0.6 1.1 1.0 0.9 55.0
38.0 1.3 1.6 1.4 0.0 0.0
45.0 0.2 0.2 0.3 0.0 0.0
42.0 0.8 0.8 1.1 0.0 0.0
0.0 4.5 45.7 7.9 4.3 15.0
0.0 1.2 2.2 2.5 0.0 60.0
0.0 1.3 3.3 3.3 0.8 65.0
0.0 0.0 0.0 0.0 97.0 60.0
0.0 0.0 0.0 0.0 99.8 63.0
0.0 0.0 0.0 0.0 97.8 66.0
43.0 0.1 0.1 0.2 0.0 0.0
0.0 0.0 0.0 0.1 2.4 20.0
0.0 0.0 0.0 0.1 2.4 20.0
0.0 0.5 0.4 1.2 4.0 50.0
0.0 0.0 0.0 0.0 1.7 15.0
17.0 4.2 9.0 2.3 36.6 43.0
70.0 3.3 5.5 3.4 0.0 0.0
52.0 1.4 1.6 0.7 0.0 0.0
0.0 8.1 4.6 0.4 1.8 20.0
0.0 0.1 0.0 0.0 1.4 70.0
0.0 0.0 0.0 0.1 2.2 15.0
233.0 0.4 0.1 0.5 0.0 0.0
260.0 1.9 2.7 2.1 0.0 20.0
152.0 0.3 0.3 0.7 0.0 0.0
0.0 0.0 0.0 0.0 4.2 61.0
78.0 0.2 0.2 0.4 0.0 0.0
68.0 1.9 2.4 0.6 0.0 0.0
41.0 1.7 1.7 0.2 0.0 0.0
33.0 2.1 2.0 0.2 0.0 0.0
0.0 0.8 0.6 0.1 1.7 0.0
0.0 1.3 0.9 0.1 4.7 10.0
0.0 0.2 0.4 0.5 0.0 60.0
0.0 0.2 0.1 0.6 0.8 30.0
0.0 0.0 0.0 0.0 4.2 15.0
79.0 1.0 0.8 0.1 2.7 0.0
0.0 0.2 0.2 0.8 1.0 34.0
68.0 15.0 20.0 4.8 0.0 0.0
0.0 0.0 0.0 0.1 12.8 63.0
0.0 0.1 0.1 0.1 8.5 22.0
0.0 0.0 0.0 0.0 0.0 41.0
0.0 0.0 0.0 0.0 0.0 15.0
0.0 0.2 0.2 0.5 8.0 43.0
4.0 4.9 0.1 0.1 30.3 69.0
21.0 19.4 9.1 1.0 59.0 44.0
23.0 18.5 7.2 1.4 51.5 40.0
8.0 18.5 9.5 1.1 47.9 30.0
6.0 22.0 11.5 1.2 36.7 30.0
3.0 24.5 12.8 1.3 24.0 30.0
85.0 1.0 0.7 0.5 0.0 0.0
0.0 0.0 0.1 0.0 9.9 39.0
0.0 0.1 0.1 0.1 38.1 40.0
0.0 0.0 0.0 0.0 0.7 0.0
0.0 29.7 1.4 0.4 6.2 45.0
0.0 0.0 0.0 0.0 3.2 15.0
0.0 0.1 0.0 0.2 0.5 15.0
0.0 0.1 0.1 0.3 0.0 15.0
0.0 0.0 0.0 0.1 3.8 15.0
0.0 0.1 0.0 0.2 2.2 15.0
0.0 0.1 0.0 0.0 1.9 15.0
0.0 28.4 0.0 0.0 54.1 30.0
66.0 2.1 2.4 0.5 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
67.0 11.7 5.5 1.1 11.3 67.0
0.0 0.1 0.1 0.3 0.0 62.0
65.0 0.6 0.6 0.4 0.0 0.0
89.0 0.3 0.2 0.4 0.0 0.0
0.0 0.0 0.0 0.0 10.0 46.0
64.0 10.1 4.5 0.5 1.1 0.0
50.0 0.8 0.7 0.5 0.0 0.0
0.0 0.0 0.0 0.0 100.0 100.0
0.0 0.0 0.1 0.1 8.4 42.0
57.0 0.1 0.1 0.2 0.0 0.0
0.0 0.3 0.2 0.6 0.0 37.0
0.0 0.2 0.2 0.6 2.7 40.0
0.0 0.3 0.2 0.6 2.7 42.0
0.0 0.3 0.2 0.6 2.7 42.0
0.0 0.0 0.0 0.1 1.9 15.0
0.0 0.2 0.2 0.6 32.2 71.0
0.0 0.1 0.0 0.2 0.4 15.0
0.0 0.1 0.0 0.2 0.4 15.0
84.0 1.2 1.3 1.3 1.9 50.0
0.0 0.0 0.1 0.4 4.4 25.0
0.0 0.0 0.0 0.2 4.9 40.0
0.0 0.2 0.2 0.4 2.1 30.0
0.0 0.2 0.1 0.4 2.1 30.0
0.0 0.0 0.0 0.1 0.0 35.0
0.0 0.1 0.0 0.1 3.3 35.0
0.0 0.7 0.2 1.1 0.0 30.0
0.0 0.2 0.1 0.6 2.1 30.0
0.0 0.3 0.1 0.5 2.1 30.0
0.0 0.1 0.1 0.5 2.2 30.0
0.0 0.4 0.1 0.6 2.1 30.0
0.0 0.3 0.1 0.5 0.0 30.0
0.0 0.0 0.0 0.0 100.0 20.0
515.0 1.6 0.8 0.3 0.0 0.0
84.0 2.8 1.9 0.9 0.0 0.0
0.0 0.2 0.2 1.4 3.9 30.0
0.0 0.2 0.1 0.3 8.5 30.0
0.0 0.7 0.9 0.9 2.6 55.0
0.0 0.3 0.2 0.8 0.4 55.0
0.0 0.1 0.2 0.3 47.9 61.0
32.0 0.3 0.8 0.7 0.0 0.0
0.0 0.1 0.0 0.2 2.0 15.0
45.0 5.2 7.0 1.7 0.0 50.0
423.0 3.1 3.8 1.4 0.8 0.0
57.0 1.0 1.3 0.4 1.1 0.0
67.0 1.1 0.9 1.1 0.0 0.0
0.0 0.0 0.0 0.0 14.2 55.0
0.0 0.0 0.0 0.1 3.9 45.0
0.0 0.0 0.0 0.3 9.0 53.0
10.0 1.9 0.8 0.2 5.3 30.0
0.0 0.0 0.0 0.0 100.0 45.0
95.0 0.2 0.3 0.2 0.0 0.0
20.0 0.5 0.2 0.0 52.0 30.0
2.0 0.1 0.0 0.0 5.1 33.0
8.0 1.3 1.1 0.2 5.1 31.0
6.5 0.9 0.7 0.1 5.1 31.0
5.0 0.6 0.3 0.0 5.2 32.0
0.0 0.0 0.0 0.0 0.5 15.0
0.0 0.0 0.0 0.1 0.8 15.0
0.0 0.2 0.2 0.5 2.0 30.0
0.0 0.1 0.1 0.1 15.2 50.0
0.0 0.3 0.3 0.4 66.1 60.0
65.0 1.2 1.4 0.6 0.0 0.0
0.0 0.3 0.2 0.6 2.7 47.0
0.0 0.3 0.4 0.5 6.3 54.0
0.0 0.7 1.3 2.2 0.6 60.0
0.0 0.0 0.0 0.0 0.0 95.0
0.0 6.9 24.6 15.7 4.2 18.0
0.0 10.3 23.7 13.9 9.2 40.0
0.0 0.0 0.0 0.1 10.4 36.0
0.0 0.0 0.0 0.0 9.6 42.0
28.0 0.4 0.5 0.6 0.0 0.0
0.0 0.1 0.3 0.4 41.7 35.0
0.0 0.0 0.0 0.1 8.1 60.0
0.0 0.1 0.0 0.1 7.9 67.0
0.0 0.0 0.0 0.0 82.1 55.0
0.0 0.7 0.8 2.1 0.0 66.0
120.0 13.4 15.9 3.5 1.3 0.0
0.0 0.8 2.4 1.3 31.0 60.0
0.0 0.1 0.1 1.1 0.0 30.0
0.0 0.0 0.0 0.1 3.8 40.0
16.0 6.9 7.1 2.0 0.0 55.0
0.0 3.9 7.1 13.6 3.8 63.0
0.0 0.0 0.0 0.0 9.4 42.0
0.0 0.0 0.1 0.1 7.9 43.0
0.0 6.1 8.9 47.2 2.6 15.0
0.0 0.0 0.0 0.1 0.5 50.0
2.0 4.2 4.9 4.2 29.7 75.0
51.0 3.8 6.5 3.9 37.5 77.0
0.0 0.0 0.0 0.0 1.2 35.0
0.0 6.2 40.8 21.6 4.0 20.0
0.0 6.8 9.8 23.2 0.5 60.0
0.0 0.6 1.1 1.9 0.9 60.0
0.0 0.6 1.3 0.8 3.9 58.0
0.0 0.7 0.7 1.4 4.3 74.0
1.0 0.6 0.8 2.1 4.7 62.0
0.0 0.7 1.6 0.6 5.6 71.0
0.0 0.7 1.6 1.7 8.1 56.0
0.0 0.9 0.8 1.9 6.4 60.0
0.0 0.4 0.3 1.1 0.8 56.0
0.0 1.1 2.3 0.7 0.0 73.0
0.0 0.2 0.1 0.5 0.0 65.0
0.0 0.8 0.8 1.4 5.8 72.0
12.0 0.5 0.9 0.8 0.0 70.0
0.0 0.0 0.0 0.0 0.8 85.0
0.0 0.0 0.0 0.0 0.7 60.0
0.0 0.0 0.0 0.1 1.0 85.0
0.0 0.0 0.0 0.0 5.9 59.0
0.0 0.1 0.1 0.0 59.2 62.0
0.0 0.3 0.2 0.6 2.7 42.0
0.0 4.0 16.0 16.0 0.4 56.0
0.0 0.0 0.0 0.0 1.2 85.0
150.0 14.5 25.6 0.8 0.0 0.0
255.0 9.6 12.4 3.2 0.0 0.0
77.0 2.3 1.5 0.8 0.0 0.0
515.0 1.4 0.7 0.6 0.0 0.0
62.0 0.2 0.1 0.2 0.0 0.0
84.0 0.8 0.5 0.7 0.0 0.0
331.0 5.5 7.4 1.7 0.0 0.0
48.0 0.3 0.2 0.3 0.0 0.0
0.0 0.1 0.0 0.1 1.1 15.0
0.0 0.0 0.0 0.0 1.4 15.0
0.0 0.0 0.0 0.0 9.8 38.0
60.0 0.9 2.0 2.1 0.0 0.0
39.0 1.1 1.5 0.9 0.0 0.0
0.0 0.1 0.0 0.1 2.4 15.0
0.0 0.0 0.0 0.0 0.0 15.0
0.0 0.0 0.0 0.1 4.2 15.0
0.0 0.0 0.0 0.0 9.9 59.0
0.0 0.0 0.0 0.0 14.3 49.0
0.0 5.6 23.8 13.7 7.7 15.0
0.0 5.6 24.2 13.9 7.8 15.0
0.0 0.1 0.0 0.1 12.2 53.0
80.0 1.0 1.2 1.0 0.0 0.0
64.0 0.6 0.8 0.4 0.0 0.0
345.0 1.6 1.2 1.3 0.0 0.0
36.0 0.1 0.1 0.1 0.1 0.0
0.0 0.0 0.0 0.0 7.0 25.0
7.0 0.3 0.0 0.0 3.0 30.0
4.0 0.6 0.3 0.0 2.7 30.0
17.0 1.7 0.8 0.1 2.7 30.0
7.0 0.2 0.1 0.0 1.9 30.0
79.0 13.2 6.6 0.8 1.0 0.0
114.0 17.6 7.7 0.7 2.2 0.0
0.0 0.0 0.0 0.0 1.9 15.0
60.0 0.0 0.2 0.1 0.0 0.0
0.0 0.0 0.0 0.1 6.8 64.0
0.0 0.0 0.0 0.0 2.3 15.0
10.0 1.0 0.4 0.1 3.7 30.0
158.0 10.6 13.3 2.6 0.0 0.0
55.0 1.0 2.1 2.5 0.0 0.0
0.0 0.0 0.0 0.1 6.2 76.0
0.0 3.7 7.5 28.7 1.6 35.0
112.0 0.1 0.1 0.1 0.0 0.0
0.0 2.9 4.4 11.3 7.3 18.0
0.0 0.8 1.3 3.2 0.0 30.0
0.0 0.9 1.5 3.8 0.0 15.0
0.0 0.4 0.4 0.8 12.9 70.0
0.0 0.5 0.3 0.0 0.7 0.0
0.0 3.3 2.4 0.3 6.0 10.0
80.0 1.0 1.1 0.3 0.0 0.0
0.0 0.0 0.0 0.1 2.6 30.0
0.0 0.0 0.0 0.1 2.4 30.0
0.0 0.0 0.0 0.1 0.0 30.0
0.0 0.0 0.0 0.1 0.0 30.0
0.0 0.6 1.0 1.0 0.9 82.0
0.0 0.5 0.9 1.4 0.7 65.0
0.0 2.8 6.8 11.2 1.0 64.0
0.0 0.3 0.2 0.8 0.4 50.0
58.0 1.1 3.3 1.5 0.0 0.0
0.0 0.1 0.0 0.0 15.5 46.0
0.0 0.0 0.0 0.0 0.0 110.0
1,234.0 9.6 11.7 4.2 0.6 0.0
13.0 2.1 0.9 0.1 4.7 30.0
2.0 0.1 0.0 0.0 7.7 30.0
0.0 0.0 0.0 0.1 4.7 45.0
0.0 0.1 0.0 0.1 2.5 15.0
0.0 0.0 0.0 0.1 2.4 20.0
0.0 0.0 0.0 0.0 8.8 52.0
0.0 0.0 0.0 0.0 8.9 48.0
17.5
2.0
0.2
0.2 0.4 0.4
1.0 7.0
0 1.5 3.6 2.7

0.2
186.0 1.6 1.7 0.7 0.6
0.0 0.1 0.1 0.1 0.1
80.0 7.0 33.0
0.0 0.0 0.1 1.0
211.0
0.0 0.3 14.8
15.0 3.0
0.0 0.1 0.0 0.1 12.2
0.0 0.0 0.0 0.0 0.0 -

39 40
Comentarios Traduccin del producto

---------------
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koolvis
koolzaadolie
Great source of vitamin E zonnebloemolie
Great source of omega-3 fatty acids lijnzaadolie
masolie
Monounsaturated fatty acids: 72.96 g olijfolie
Great source of omega-3 fatty acids visolie, zalm
sojaolie
Contains lots of monounsaturated fatty acids olijven
witloof
Drink at least 2 to 3 liter water per day. water
look
abrikozen
abrikozen, gedroogd
boekweit
Great source of vitamine E amandelen
waxy maize starch
Branched chain amino acids aminozuren, BCAA's
Essential amino acids aminozuren, EAA's
Great source of iron cashewnoten
kikkerbilletjes
blauwe bes (bosbes)
haring
rijst, wit, korte korrel
rijst, wit, medium korrel
rijst, wit, lange korrel
rijst, bruin, lange korrel
tonijn, blauwvin
tonijn, geelvin
tonijn, blik in eigen nat
hazelnoten
Great source of carbohydrates with low glycemic index haver
Great source of carbohydrates with low glycemic index; great to add haver, fijn poeder
suiker, bruine
suiker, tafel (sucrose)
bloemsuiker
kabeljauw
aubergine
aubergine
Brinta classic
broccoli
brownies
makreel
paardevlees, mager
cacaopoeder
pompoen
pompoen
inktvis
inktvis, gefrituurd
Cholesterol: 152 mg garnalen
zoete aardappel
krab
varkens, ham, mager
rundsvlees, plakjes
rundsvlees, mager
Slow absorbing source of protein (7 hours) casene/melk, isolaat
Slow absorbing source of protein (7 hours) casene/melk, concentraat
kastanje
gerst
uien
Great protein snack. High in sodium. beef jerkey (snack)
rogge
varkensvlees, spek
kersen
krieken
krieken, ingeblikt
sjalotten
erwten
Great source of vitamins and minerals but also contains lots of sugarKellogg's Special K chocolade
chocolade, wit
chocolade, bruin
chocolade, zwart, 45-59% cacao
hert, mager
pruimen
pruimen, gedroogd
eiwit
kokosnoot
kool
boerenkool
boerenkool
kool, rood
spruitjes
bloemkool
chocopasta met hazelnoten
lamsvlees, mager
100% pure creatine monohydrate creatine
croissanten, boter
kouskous
struisvogelvlees
krab, ingeblikt
ananassap
mozarella kaas, mager
tilapiavis
dextrose (glucose)
perziken
schelvis
Contains lots of vitamins and minerals spaghetti, volkoren, droog
Contains lots of vitamins and minerals spaghetti, groen, droog
Glycemic Index: 42 (boiled) spaghetti, droog
Glycemic Index: 42 (boiled) spaghetti, droog, verrijkt
asperge
Great source of vitamins and minerals but also contains lots of sugarKellogg's Special K rode bessen
spinazie
spinazie, ingeblikt
noedels, eieren
frambozen
aardbeien
bonen, gevlekt
bonen, wit
snijboon, geel
snijboon, groen
bonen, geel
bonen, rood (nierboon)
bonen, roze
bonen, nierboon
bonen, zwart
bonen, klein, wit
fructose
Great source of vitamin A gans, lever, rauw
gans, vlees zonder vel
bonen, wit (navy)
limaboon
boekweit meel
tarwemeel, volkoren
vijgen, droog
heilbot
champignons
hotdog
Cholesterol: 420 mg per 100 g eieren
ham (hesp), plakjes
kalkoen, ham, plakjes
High in glucose and fructose druivensap
Great source of vitamin A wortelsap
Great source of vitamin C kiwi
melk, volle
lactose
kreeft
melkpoeder, mager, droog
melk, mager
melk, 2% vet
melk, halfvolle (1,5%)
melk, 1% vet
sla, rood
sla, groen
linzen
Great source of vitamin C lychees
Great source of vitamin C lychees , gedroogd
varkens, lendestuk, mager
Glycemic Index: 47 (boiled) macaroni, droog
mas, rauw
mas, droog
maltodextrine
pinda's, gebrand
pindakaas (> 90%)
Contains lots of fructose appelen
Contains lots of fructose appelsap
mosselen
perziken, gedroogd
honingmeloen
kanteloep (wratmeloen)
honing
gierst
bloedworst
Great source of vitamins and minerals but also contains lots of sugarmuesli, gedroogd fruit en noten
mungboon
rapen
nachos met kaas
nacho's chips (snack)
Great source of vitamin C sinaasappelen
nectarine (perzik)
okkernoten
yam (zoete aardappel)
wafels, chocolade
wafels, vanille
okra
pecannoten
popcorn, olie-gepopt
popcorn, lucht-gepopt
brood, rogge
brood, wit
brood, wit, toost
brood, volkoren
brood, haver
brood, meergranen
brood, pita, volkoren
brood, rozijnen
brood, pita, wit
brood, tarwe
pannekoeken
aardappel
frieten
aardappel, rood
papaja's
rozijnen, gedroogd
Glycemic Index: 42 (boiled) pasta, droog
aardappel chips (snack)
aardapple, wit
foie gras, ganzenlever
Great source of vitamin A leverpastei
eend, vlees zonder vel
Great source of vitamin A eend, lever, rauw
kalkoen, borst
kalkoen, bil
kalkoen, lever, rauw
platvis
augurk
komkommer
peren
witvis
zwaardvis
paprika, groen
paprika, geel
paprika, rood
ananas
ananas, ingeblikt
pistache noten
pistache noten, gebrand, zout
Great source of carbohydrates bananen
kip, bil
kip, borst
Great source of vitamin A kip, lever
kip, borst, plakjes
Great source of vitamin C pompelmoes
kwark, mager
cottage cheese, 1% vet
cottage cheese, vet
cottage cheese, mager
mozarella kaas, vet
kaas, gouda
radijzen
zaagbuikvis
bieten
kool, savooie
cottage cheese, 2% vet
Great source of vitamin A leverworst
Great source of omega-3 fatty acids zalm
watermeloen
Great source of omega-3 fatty acids lijnzaad
inktvis
sojabonen
sojabonen, groen
sojascheuten
Great source of vitamins and minerals but also contains lots of sugarKellogg's Special K
Fast absorbing source of protein (2 hours) wei, isolaat
Fast absorbing source of protein (2 hours) wei, concentraat
kalfsvlees, mager
tomaten
tomaten, ingeblikt
tomaten, geel
tomaten, oranje
rijstkoekjes (snack)
popcorn koekjes
tortilla chips (snack)
tarwe
forel
High in glucose and fructose druiven
vitargo
Cholesterol: 615 mg per 100 g eierdooier
yoghurt, vet
yoghurt, mager
Great source of vitamin A wortelen
courgette
citroensap
Great source of vitamin C sinaasappelsap
Great source of vitamin C pompelmoessap
Insert new products only above this row with "Insert Row". zz Insert new products only above this row!
ts only above this row!
PROTENAS (gr/lb)
Selecciona los gramos de PROTENA por cada libra de tu peso, que vas a consumir en tu dieta. Utiliza como referencia t
ETAPA PG (Perder Grasa):

Ectomorfo: 1.15 gr/lb 1.35gr/lb
Mesomorfo: 1.15 gr/lb 1.35gr/lb
Endomorfo: 1.25 gr/lb 1.50gr/lb
ETAPA GM (Ganar Musculatura):

Ectomorfo: 1.00gr/lb 1.15gr/lb
Mesomorfo: 1.05gr/lb 1.15gr/lb
Endomorfo: 1.15gr/lb 1.25gr/lb
Por ejemplo, si tu metabolismo es similar al de un Ectomorfo, y ests en Etapa GM, puedes escribir en este campo: 1.15
que encaje en el rango recomendado, segn el tipo somtico).
GRASAS (gr/lb)
Selecciona los gramos de GRASA por cada libra de tu peso, que vas a consumir en tu dieta. Utiliza como referencia tu tip
ETAPA PG (Perder Grasa):

ETAPA GM (Ganar Musculatura):

Por ejemplo, si tu metabolismo es similar al de un Ectomorfo, y ests en Etapa GM, puedes escribir en este campo: 0.30
que encaje en el rango recomendado, segn el tipo somtico).
CMO CONOCER LOS MACRONUTRIENTES Y MICRONUTRIENTES DE UN PROD

Existen diversos sitios web en el internet donde se puede buscar la informacin nutricional de cada producto.
Sugerencia 1: (ingls)
http://nutritiondata.self.com/
Sugerencia 2: (espaol)
http://www.fatsecret.com.mx/caloras-nutricin/
Sugerencia 3: (espaol e ingls)

En Google, escribe: pia nutritional facts
Y, en los resultados de busqueda, te saldr directamente la informacin nutricional de la pia. Cambia "pia" por el produ
encontrar. Puedes poner el nombre del producto en ingls o en espaol.
Utiliza como referencia tu tipo somtico:
ibir en este campo: 1.15 (o cualquier valor
iza como referencia tu tipo somtico:
ibir en este campo: 0.30 (o cualquier valor
TES DE UN PRODUCTO
ada producto.
ambia "pia" por el producto que deseas
Para la creacin de este archivo, hemos usado como base el archivo de True Natural Body Building.
http://www.true-natural-bodybuilding.com/
Cambios realizados al archivo original:

- Traduccin total al idioma Espaol.
- Modificacin al sistema de distribucin de macronutrientes. Originalmente la distribucin se realizaba por porcentaj
Nuestra versin realiza la distribucin por gramos de macronutrientes segn la meta, y las caractersticas propias d
- Presentacin general.
al Body Building.
ucin se realizaba por porcentajes.

ta, y las caractersticas propias de cada persona.

Plan de Alimentacion

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Tus datos personales ndice de Masa corporal (IMC) (BMI)

Gnero (hombre / mujer) : hombre gnero IMC: 20.8

13% 36% 1% 0% 2% 1% 14% 3%

900 8,000 420,000 2,300 700,000 4,700,000 55 1,500,000

10,000 45,000 770,000 11,000 4,000,000 - 400 2,300,000

15% 21% 8% 5% 28% 8% 43% 3%

14% 23% 3% 10% 7% 1% 15% 22%

28% 44% 11% 15% 35% 9% 59% 25%

3% 10% 7% 4% 8% - 10% 20%

40,000 10,000 200 400

34% 2% 13% 800% 69% 20%

11% 20% sugars of total carbs

Gnero (hombre / mujer) : hombre sexo

Tu Meta Ganar musculatura (GM) 3,066 Kcal gramos por da

Tu Meta Ganar musculatura (GM) 3,066 Kcal gramos por da

Tu Meta Ganar musculatura (GM) 3,066 Kcal gramos por da

(valor entre 1.2 y 1.9)

gramos por da gramos por comida

gramos por da gramos por comida

gramos por da gramos por comida

Producto Cantidad Unidad Kcal

0.0 0.0 0.0 0.0 0.0 0.0 0.0

145.0 42.0 37.0 0.0 2,800.0 0.0 0.0

36.0 14.0 2.0

0.3 0.3 6.7 1.5 0.8

2.0 1.0 60.0 14.9

0.0 0.0 0.0 0.0 0.0 0.0 0.0

Vit K Choline Ca (mg) Copper Fe (mg) Magnesium Manganese

0.0 0.0 19,000.0 51.0 240.0 10,000.0 100.0

3.9 2.1 39.0

30.0 2.0 14.0 100.0 2.5

400.0 1.0 700.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

P (mg) Potassium Selenium Sodium Zn (mg) Water (g) Fiber (g)

26,000.0 211,000.0 0.2 2,000.0 160.0 94.5 3.1

27.0 112.0 28.0 1.1 0.9

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 15.0

0 1.5 3.6 2.7

0.0 0.0 0.0 0.0 0.0 -

Comentarios Traduccin del producto

ETAPA PG (Perder Grasa):

ETAPA GM (Ganar Musculatura):

ETAPA PG (Perder Grasa):

ETAPA GM (Ganar Musculatura):

CMO CONOCER LOS MACRONUTRIENTES Y MICRONUTRIENTES DE UN PROD

Sugerencia 3: (espaol e ingls)

ibir en este campo: 1.15 (o cualquier valor

iza como referencia tu tipo somtico:

ibir en este campo: 0.30 (o cualquier valor

Cambios realizados al archivo original:

ucin se realizaba por porcentajes.

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