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Alimento

Fuet (Argal)
Fuet (Hacendado)
Chorizo (Torre de Nuñez)
Chorizo de pavo (Hacendado)
Longaniza de pavo (Hacendado)
Pechuga de pavo (Hacendado)
Dados de york
Queso edam
Queso ligero (Larsa)
Queso en lonchas(Larsa)
Queso mozzarella pizza
Jamón (Incarlopsa)
Taquitos de jamón
Jamón (Torre de Núñez)
Lomo embuchado(Hacendado)
Cabecero de lomo(Hacendado)
Pan
Pan de molde integral (Hacendado)
Pan hamburguesa (Bimbo)
Pan hamburguesa XL
Maxi tortilla integral
Thins Sandwich
Tortitas de maiz
Tortitas de arroz
Tortitas de avena y arroz
Picos (Hacendado)
Cornflakes
Weetabix
Copos de Avena
Instant Oats (HSNStore)
Barritas caseras
Salvado integral de trigo
Quinoa
Chocapic
Cereales rellenos chocolate
Muesli con chocolate(Hacendado)
Salvado de avena con chocolate
Chocolate con almendras (Nestlé)
Galletas Principe
Cacao desgrasado
Nutella

Embutidos

Hidratos/desayuno

Kcal
430
421
482
309
307
79
102
319
287
352
281
247.8
234.2
179
200
271
260
68
279
326
292
240
368
364
359
397
378
362
375
368
1358.5
277.8
368
389
429
424
363.3
550
490
375
544

Proteina
24
27.5
27.7
31
31
17.3
11.3
25
28
24
22
33.4
33.7
31.2
38.4
31.2
8
2.9
9
12
7.3
8.7
7.5
8.5
9.8
11
7
12
14
15
121
13.41
14.2
8.1
6.9
7.2
8
8.5
6.1
25.5
6

Grasas
36
34
41
19
18
0.5
3.2
24
21
28
21
12.2
10.6
5.2
5
16.1
2.1
0.9
4.9
8
5.6
2.6
1.8
2.8
4.9
6
0.9
2
7
6.4
33
4.9
6.07
4.5
13
16
9.3
34
21
16
31.6

Hidratos/desayuno
Colacao
Patatas cocidas
Boniato
Pasta(Gallo) y fideos
Pasta integral (Gallo)
Pasta integral (Hacendado)
Arroz corto(SOS)
Arroz integral (Hacendado)
Arroz integral (SOS)
Cous-cous (Gallo)
Sémola
Tortelloni con ricotta y espinacas
Tortelloni con queso
Tortelloni con carne
Preparado pizza(Harimsa)
Patatas fritas
Lentejas (Luengo)
Lentejas rapidas
Lentejas a la jardinera
Brécol
Coliflor
Espinacas (Hacendado)
Menestra
Judías
Champiñones
Pimiento verde
Lechuga
Tomate
Cebolla
Zanahorias
Brotes germinados (Bonduelle)
Maiz(Bonduelle)
Espárragos(Hacendado)
Palitos de mar (Pescanova)
Higado de ternera
Ternera asada
Ternera
Entrecot de ternera
Higado de pollo
Ala de pollo asado
Muslo de pollo asado
Pechuga de pavo
Chuleta de contramuslo de pavo
Pechuga de pollo
Cinta de lomo de cerdo

Hidratos/comida

Verduras

378
86
107
344
346
334
354
341
341
367
344
392
396
387
334
547
373
320
65
33
25
26
46.5
36.42
22
19.68
19.6
22.17
31.85
39.4
17
80
15
104
140
267
131
165
141
288
214
105
144
111
176

6.8
1.71
1.61
12
12
11
6.5
8.17
7.1
12
12
14
13.5
14
10.1
6.56
24.7
24.5
4.2
3.56
1.98
2.9
2.5
2.375
3.09
0.625
1.37
0.875
1.1875
1.25
1
2.9
1.3
8.4
19.9
25.91
20.7
19.62
19.1
26.64
26.8
24.12
18
22.39
20.5

2.4
0.1
0.6
2
2
2
0.5
2.91
3.3
1.4
2
9
10
9
1.67
37.47
1.19
1.2
1.3
0.2
0.1
0.4
0.4
0.58
0.34
0.8
0.6
0.21
0.25
0.2
0.1
1.9
0.1
2.5
4.85
17.32
5.4
8.95
6.3
19.3
11.06
0.99
8
1.75
8.5

Costillas de cerdo asadas
Costillas de cerdo cocida
Chuleta de lomo de cerdo
Hamburguesa pollo y pavo
Salchicha pollo pavo con queso
Albóndigas
Mejillones (Hacendado)
Atún al natural (Hacendado)
Trucha plancha
Trucha frita
Mejillon al vapor
Bacalao plancha
Merluza plancha
Merluza rebozada
Lubina plancha
Sardinas en aceite
Salmón plancha
Atún plancha
Bonito plancha
Pescados
Calamares a la romana
Leche desnatada(Hacendado)
Mantequilla
Queso fresco Burgos 0% (hacendado)
Requeijao (Goldessa)
Queso batido fresco (Pastoret)
Queso Quark
Yogur bifidus desnatado fresa+cer
Yogur natural 0% edulcorado
Natillas chocolate 0%
Gelatina
Yogur natural (Larsa)
Yogur con fresa(Larsa)
Aguacate
Fresas
Kiwi
Peladillo
Plátano
Melón
Manzana
Crema de cacahuete
Castañas asadas
Castañas
Mezcla frutos secos
Almendra
Almendra frita (Hacendado)

Carnes

Lácteos

Frutas

Frutos secos

395
281
210
151
203.3
202
115
97
135
232
72
79.8
63.9
142
98
218
191
226
153
200
33
746
68
98
46
50
38
36
63
9
57
109
160
32.24
51.8
49.7
95.3
34
54.08
574
237
190
467
631
653

28.94
17.1
30
16.1
13.7
12.41
20.3
21
18.75
19
10.18
17.68
11.93
10
19.3
23.93
20.62
21.5
24.7
13
3.1
0.5
12.3
11.5
8
8.9
4.4
4.6
4.2
0
4
3.8
2
0.81
1
0.9
1.06
0.84
0.313
24
4
2.65
14.9
21.9
21.2

30.17
23.6
10
9
15.5
13.16
3.3
1
6.7
20
1.96
1.01
1.8
10
2.3
13.6
12.1
15.5
6
12
0.3
82
0.2
4.5
0.1
0.2
0.2
0.1
0.9
0
2.5
3.3
14.66
0.4
0.8
0.1
0.27
0.19
0.36
47
5.3
2.2
23.4
50.6
55.2

Cacahuetes
Cacahuete frito
Nueces
Tomate frito (Solís)
Tomate frito (Hacendado)
Mahonesa(Ligeresa)
Kecthup ligero (Prima)
Ketchup (Prima)
Tortilla francesa
Clara de huevo
Huevo cocido
Huevo escalfado
Huevo frito
Proteinas(HSNstore)
BCAA's
Aceitunas
Aceite

Frutos secos

Salsas
Huevo
s

626.4
624
653
74
79
40
37
82
168
50
155
146
194
116.4
34.2
149
900

23.6
28.4
15.2
1.4
1.5
0.5
0.7
1.4
10.3
11.0
12.58
12.53
13.56
21.6
7.8
1.4
0

48.8
50.5
65.2
3.3
3.5
4
0
1.5
13.1
0.1
10.61
9.9
14.69
2
0
15.89
100

Altura
192

Peso
82

Edad
22

7%

45%
48%

Pro

Gr

Hi

Hidratos
2.5
1.4
0.6
3.5
5.2
1.3
7.1
0
1
1
1
1
1
1.9
0.5
0.5
51.6
12
48
50
50
37
80
75
72
71.7
84
69
59
58
128.5
22
64
75.8
69
63.4
50
51.3
67.5
16.3
57.3

Cantidad
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
29
100
100
100
100
100
100
100
100
100
100
100
100
700
100
100
100
100
100
100
100
100
100
100

Ingesta
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Kcal
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Proteina
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Grasas
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Hidratos
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

78
20.01
24.19
67
66
65
79.5
69.3
68
75
68
62
61.5
61
68.2
49.74
60.1
48.1
7.9
2.66
5.3
1.6
8.7
4.2
3.28
1.6
1.4
3.5
5.3
6.9
2.4
10.8
1.6
11.2
2.91
0
0
0
0
0
0
0
0
0
0

100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
400
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
132.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
14.2
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
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.8
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
10.6
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

0
0
0
1.4
1.9
7.58
1.1
1
0
0
3.4
0
0
3
0
0
0
0
0
9
4.7
1.5
4.4
2.8
3.5
3.7
4.3
4.1
9.6
2.2
4.6
15.8
8.53
5.51
9.12
10.2
20.8
8.16
11.4
13
39.7
36.5
49.2
16.9
13.5

100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
244
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
466.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
50.3
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
29.5
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

22.8
12.7
13.7
9
10
1.5
9.3
18.7
1.4
0.5
1.12
0.77
0.93
2.5
0.2
0.05
0

100
100
100
100
100
15
100
100
100
100
100
100
100
30
11
100
100

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
598.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
64.6
258.2
43.2

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
30.3
272.9
45.6

TMB

Coeficient
e
actividad
1.7

Calorias
necesarias
3410

Calorias
definición
2100

Calorias
volumen
3910

Proteinas
diarias
200

2006

45%

Proteina
Grasas
Hidratos

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
10.6
42.6
7.1
Grasas
Hidratos
diarias
diarios
80
145.00