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Llenar ndice de Masa corporal (IMC) (BMI)

Gnero (hombre / mujer) : HOMBRE sexo IMC:


Edad : 24 aos Magra (IMC):
Estatura (cm) : 1 pulg = 2.54 cm 180 cm Tasa de Metabolismo
Peso (kg) : 1 kg = 2.205 lb 79.5 kg Tasa de Metabolismo basal :
Grasa Corporal % : Mantenerse 18.4 % Mantenerse :
Masa Corporal Magra (kg) :Definir-adelgazar 64.9 kg Definir :
Nivel de Actividad : Ganar volumen 1.200 actividad Aumentar :
Objetivo 2 1,913 Kcal 638 kcal/m
Protenas : 30% 574 kcal 143
Carbohidratos : 50% 956 kcal 239
Grasas : 20% 383 kcal 43
Hora / Comida Producto Cantidad Unidad Kcal
TOTAL: 100% 1,381
07.30 (1) 1 100 - 0
Desayuno 1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
Total 0
Energa %
% de RDA 0%
10.00 (2) 1 0- 0
Media Maana 1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
Total 0
Energa %
% de RDA 0%
12.30 (3) 3 150 g 548
Almuerzo 4 55 g 50
5 116 g 171
1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
Total 768
Energy %
% of RDA 40%
15.00 (4) 1 0- 0
Tarde 1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
Total 0
Energy %
% of RDA 0%
17.30 (5) 2 70 g 286
Cena 6 500 ml 225
7 30 g 13
8 100 g 89
1 0- 0
1 0- 0
1 0- 0
1 0- 0
Total 613
Energa %
% de RDA 32%
20.00 (6) 1 0- 0

Batido post- 1 0- 0
entrenamiento 1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
Total 0
Energy %
% of RDA 0%
21.00 (7) 1 0- 0
Snack 1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
Total 0
Energa %
% de RDA 0%
22.30 (8) 1 0- 0
Antes de Acostarse 1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
Total 0
Energa %
% de RDA 0%
Ingesta diaria recomendada de Kcal (vitaminas-minerales en mcg):
TOTAL gram:
TOTAL Kcal: 1,381
TOTAL%
OBJETIVO gramos:
DIFFERENCIA [ TOTAL - OBJETIVO ] gramos:
DIFFERENCIA [ TOTAL - OBJETIVO ] Kcal: -532
dice de Masa corporal (IMC) (BMI) Katch - McArdle Mifflin - St. Jeor Harris - Benedict
24.5 kg/m 2
Mejor mtodo buen mtodo no tan bueno
20.0 kg/m2 usa el % grasa corporal uses age uses age
asa de Metabolismo
asa de Metabolismo basal : 1,771 kcal por da 1,806 kcal por da 1,898
2,125 kcal por da 2,167 kcal por da 2,278
-10% kcal 1,913 kcal por da 1,951 kcal por da 2,050
+10% kcal 2,338 kcal por da 2,384 kcal por da 2,506
gramos por 3 comidas Recomendacin diettica para un consumo de 2500 kcal (vitaminas-minerales
gr 48 gr 3,000 1,200 1,300 16,000
gr 80 gr Niveles tolerables de ingesta diaria (vitaminas-minerales en mcg) :
gr 14 gr 10,000 - - 35,000
Protena (g) Carbs (g) grasas (g) Vit A (IU) Vit B-1 Vit B-2 Vit B-3
19% 62% 19% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0%
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0%
0% 0% 0% 0% 0% 0% 0%
11 120 1 0 0 0 0
13 0 0 0 0 0 0
15 1 12 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
38 121 13 0 0 0 0
20% 65% 15%
27% 51% 29% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
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 48 6 0 0 0 0
15 20 10 0 0 0 0
0 3 0 0 0 0 0
1 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 0 0
27 94 16 0 0 0 0
17% 60% 24%
18% 39% 39% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0%
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0%
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0%
0% 0% 0% 0% 0% 0% 0%
2,296 918 995 12,243
65 215 29 0 0 0 0
259 858 261 % de la ingesta diaria recomendada (rojo significa que la ingesta de vitaminas-min
19% 62% 19% 0% 0% 0% 0%
143 239 43 % del lmite mximo saludable (rojo significa que su ingesta devitaminas-minerale
-79 -25 -14 0% - - 0%
-315 -98 -122
Harris - Benedict Nivel de Actives un valor entre 1.2 y 1.9 usado para calcular su nivel de calorias de mantenimiento (Manten
no tan bueno Advertencia: las personas medicadas (cafena, efedrina, hormonas tiroideas, esteroides, DNP, etc) pueden
uses age 1.200 = Sedentaria: sin actividad fsica-trabajo de oficina
1.375 = Leve Actividad: ejercicios leves/ 1-3 das a la semana
kcal por da 1.550 = Moderada Actividad: ejerc. moderados/ 3-5 das a la semana
kcal por da 1.650 = Programa de entrenamiento con inteso peso/ 4-5 das a la sem.
kcal por da 1.725 = Muy Activo: Ejercicios intensos/ deporte 6-7 das a la semana
kcal por da 1.900 = Actividad Extra: Fuerte y prolongado ejercicio diario/ deporte + entrenamiento fsico.
o de 2500 kcal (vitaminas-minerales en mcg) : Referencia : http://en.wikipedia.org/wiki/Dietary_Reference_Intake
5,000 1,300 400 2 90,000 200 15,000
nas-minerales en mcg) : Referencia : http://en.wikipedia.org/wiki/Dietary_Reference_Intake
- 100,000 1,000 - 2,000,000 2,000 1,000,000
Vit B-5 Vit B-6 Vit B-9 Vit B-12 Vit C (mg) Vit D (IU) Vit E
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
3,826 995 306 2 68,866 153 11,478
0 0 0 0 0 0 0
ignifica que la ingesta de vitaminas-minerales es muy baja; el valor de su objetivo es 100%) :
0% 0% 0% 0% 0% 0% 0%
a que su ingesta devitaminas-minerales es muy alta) :
- 0% 0% - 0% 0% 0%
alorias de mantenimiento (Mantenerse = BMR x nivel de actividad).
as, esteroides, DNP, etc) pueden tener valores de hasta dos veces ms altos que los indicados abajo.

orte + entrenamiento fsico.


ary_Reference_Intake
120 550,000 1,000,000 900 8,000 420,000 2,300
ary_Reference_Intake
- 3,500,000 2,500,000 10,000 45,000 770,000 11,000
Vit K Choline Ca (mg) Copper Fe (mg) Magnesium Manganese
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
92 420,845 765,174 689 6,121 321,373 1,760
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%

- 0% 0% 0% 0% 0% 0%
700,000 4,700,000 55 1,500,000 11,000 3,700 38

4,000,000 - 400 2,300,000 40,000 10,000 200


P (mg) Potassium Selenium Sodium Zn (mg) Water (g) Fiber (g)
0% 0% 0% 70% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 7,500 0 0 0
0 0 0 230,000 0 0 0
0 0 0 167,040 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 404,540 0 0 0

0% 0% 0% 35% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 400,000 0 0 0
0 0 0 300 0 0 0
0 0 0 1,000 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 0 0
0 0 0 401,300 0 0 0

0% 0% 0% 35% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
535,622 3,596,316 42 1,147,760 8,417 2,831 29
0 0 0 805,840 0 0 0

0% 0% 0% 70% 0% 0% 0%

0% - 0% 35% 0% 0% 0%
200

400
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 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 0
0% 0% 0% 0%
0%
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 0
0% 0% 0% 0%
0%
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 0
0% 0% 0% 0%
0%
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 0
0% 0% 0% 0%
0%
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 0
0% 0% 0% 0%
0%
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 0
0% 0% 0% 0%
0%
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 0
0% 0% 0% 0%
0%
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 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 0 0 0 0 0

0% 0% 0% 0% 0% sugars of total carbs

0%
Glycemic Load
0
-
-
-
-
-
-
-
-
0

-
-
-
-
-
-
-
-
0

0
0
0
-
-
-
-
-
0

-
-
-
-
-
-
-
-
0

0
0
0
0
-
-
-
-
0

-
-
-
-
-
-
-
-
0

-
-
-
-
-
-
-
-
0

-
-
-
-
-
-
-
-
0

s of total carbs
Comments

0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0

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

0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
Translation product name

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04/25/2017 352883834.xlsx Page 28

Gnero (hombre / mujer) : HOMBRE sexo


Edad : 24 aos
Estatura (cm) : 180 cm = 5'
Peso (kg) : 79.5 kg = 175
Masa Corporal Magra (kg) : 64.9 kg = 143
Grasa Corporal % : 18.4 %
Nivel de Actividad : 1.200 actividad (valor entre 1.2 y 1.9)
ndice de Masa Corporal = 24.5 kg/m2 Katch - McArdle
ndice de masa Corporal Mag 20.0 kg/m2 mejor mtodo
Tasa de Metabolismo (masa corporal magra)
Tasa de Metabolismo basal : 1771 kcal por da
Mantenerse : 2125 kcal por da
Definir : -10% kcal 1913 kcal por da
Aumentar : +10% kcal 2338 kcal por da
Objetivo Definir 1,913 Kcal gramos por da
Protenas : 30% 574 kcal 143
Carbohidratos : 50% 956 kcal 239
Grasas : 20% 383 kcal 43
Hora / Comida Producto Cantidad Unidad Kcal
07.30 (1) --------------- 100 - 0
Desayuno --------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
Total 0
Energa %
% de la cantidad diaria requerida. 0%
10.00 (2) --------------- 0- 0
Media Maana --------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
Total 0
Energa %
% de la cantidad diaria requerida. 0%
12.30 (3) arroz blanco crudo 150 g 548
Almuerzo Atn en agua (Real) 55 g 50
huevo 116 g 171
--------------- 0- 0

True-Natural-Bodybuilding.com
04/25/2017 352883834.xlsx Page 29

Objetivo Definir 1,913 Kcal gramos por da


Protenas : 30% 574 kcal 143
Carbohidratos : 50% 956 kcal 239
Grasas : 20% 383 kcal 43
Hora / Comida Producto Cantidad Unidad Kcal
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
Total 768
Energy %
% de la cantidad diaria requerida. 40%
15.00 (4) --------------- 0- 0
Tarde --------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
Total 0
Energy %
% de la cantidad diaria requerida. 0%

True-Natural-Bodybuilding.com
04/25/2017 352883834.xlsx Page 30

Objetivo Definir 1,913 Kcal gramos por da


Protenas : 30% 574 kcal 143
Carbohidratos : 50% 956 kcal 239
Grasas : 20% 383 kcal 43
Hora / Comida Producto Cantidad Unidad Kcal
17.30 (5) Avena molida quaker 70 g 286
Cena Leche deslactosada (Nutri) 500 ml 225
Mora 30 g 13
banano 100 g 89
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
Total 613
Energa %
% de la cantidad diaria requerida. 32%
20.00 (6) --------------- 0- 0
Batido post-entrenamiento --------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
Total 0
Energy %
% de la cantidad diaria requerida. 0%
21.00 (7) --------------- 0- 0
Snack --------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
Total 0
Energa %
% de la cantidad diaria requerida. 0%
22.30 (8) --------------- 0- 0
Antes de Acostarse --------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
--------------- 0- 0
Total 0
Energa %

True-Natural-Bodybuilding.com
04/25/2017 352883834.xlsx Page 31

Objetivo Definir 1,913 Kcal gramos por da


Protenas : 30% 574 kcal 143
Carbohidratos : 50% 956 kcal 239
Grasas : 20% 383 kcal 43
Hora / Comida Producto Cantidad Unidad Kcal
% de la cantidad diaria requerida. 0%
Energa
TOTAL gram:
TOTAL Kcal: 1,381 Kcal
TOTAL%
OBJETIVO gramos: 1,913 Kcal
DIFFERENCIA [ TOTAL - OBJETIVO ] gramos:
DIFFERENCIA [ TOTAL - OBJETIVO ] Kcal: -532 Kcal

True-Natural-Bodybuilding.com
04/25/2017 352883834.xlsx Page 32

10.9 ''
lbs
lbs

(valor entre 1.2 y 1.9)


Mifflin - St. Jeor
buen mtodo
uses age
1806 kcal por da
2167 kcal por da
1951 kcal por da
2384 kcal por da
gramos por da gramos por comida
gr 48 gr
gr 80 gr
gr 14 gr
Protena (g) Carbs (g) grasas (g)
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0% 0% 0%
0% 0% 0%
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0% 0% 0%
0% 0% 0%
11 120 1
13 0 0
15 1 12
0 0 0

True-Natural-Bodybuilding.com
04/25/2017 352883834.xlsx Page 33

gramos por da gramos por comida


gr 48 gr
gr 80 gr
gr 14 gr
Protena (g) Carbs (g) grasas (g)
0 0 0
0 0 0
0 0 0
0 0 0
38 121 13
20% 65% 15%
27% 51% 29%
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0% 0% 0%
0% 0% 0%

True-Natural-Bodybuilding.com
04/25/2017 352883834.xlsx Page 34

gramos por da gramos por comida


gr 48 gr
gr 80 gr
gr 14 gr
Protena (g) Carbs (g) grasas (g)
10 48 6
15 20 10
0 3 0
1 23 0
0 0 0
0 0 0
0 0 0
0 0 0
27 94 16
17% 60% 24%
18% 39% 39%
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0% 0% 0%
0% 0% 0%
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0% 0% 0%
0% 0% 0%
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0% 0% 0%

True-Natural-Bodybuilding.com
04/25/2017 352883834.xlsx Page 35

gramos por da gramos por comida


gr 48 gr
gr 80 gr
gr 14 gr
Protena (g) Carbs (g) grasas (g)
0% 0% 0%
Protena Carbs Grasas
65 215 29
259 858 261
19% 62% 19%
143 239 43
-79 -25 -14
-315 -98 -122

True-Natural-Bodybuilding.com
1 2 3 4 5

Producto Cantidad Unidad Kcal Protena (g)


--------------- 1 - 0.0 0.0
Avena molida quaker 35 g 143.0 5.0
arroz blanco crudo 100 g 365.0 7.1
Atn en agua (Real) 55 g 50.0 13.0
huevo 100 g 147.0 12.6
Leche deslactosada (Nutri) 200 ml 90.0 6.0
Mora 100 g 43.0 1.4
banano 100 g 89.0 1.1
Aceituna de botija P.C. 100 g 298 0.8
YUCA 100 g 173 1.3
BONITO 100 g 133 24.3
CABRILLA 100 g 98 18.6
BROCOLI 100 g 35 3.0
BAYO 100 g 331 19.0
HIGADO 100 g 135 20.4
CAMOTE 100 g 114 1.9
CHOCLO 100 g 112 3.3
PAPA COCIDA 100 g 86 2.5
ATUN 100 g 127 18.0
PALTA 100 g 174 2.0
POLLO 100 g 121 20.0
ARROZ COCIDO 100 g 130 2.7
Aceitunas negras preparadas P.C. 100 g 304 2.2
Aguaje P.C. 100 g 283 2.3
Melocotn-Durazno-Blanquillo P.C. 100 g 64 0.6
Camu-camu P.C. 100 g 24 0.5
Chirimoya P.C. 100 g 87 1.2
Ciruela P.C. 100 g 82 1.0
Coco P.C. 100 g 286 3.4
Coco, agua de 100 g 14 0.7
Cocona P.C. 100 g 41 0.9
Fresa P.C. 100 g 41 0.7
Guanbana P.C. 100 g 56 0.9
Higo negro P.C. 100 g 76 0.9
Higo seco P.C. 100 g 182 3.6
Lima P.C. 100 g 27 0.6
Limn, jugo de 100 g 30 0.5
Lcuma P.C. 100 g 99 1.5
Lcuma, harina de 100 g 329 4.0
Mandarina P.C. 100 g 35 0.6
Mango P.C. 100 g 60 0.4
Manzana nacional P.C. 100 g 54 0.3
Maracuy, jugo puro de 100 g 67 0.9
Meln P.C. 100 g 23 0.5
Meln enano P.C. 100 g 20 0.6
Membrillo P.C. 100 g 43 0.3
Naranja P.C. 100 g 40 0.6
Naranja agria, jugo de 100 g 33 0.5
Naranja de Huando P.C. 100 g 45 1.2
Nspero P.C. 100 g 47 0.3
Pacae Guaba P.C. 100 g 56 0.6
Palta P.C. 100 g 131 1.7
Papaya P.C. 100 g 32 0.4
Pasas sin pepas 100 g 241 2.4
Pepino dulce P.C. 100 g 26 0.3
Pera chilena P.C. 100 g 49 0.3
Pera de agua P.C. 100 g 53 0.4
Pera nacional P.C. 100 g 55 0.4
Pera perilla P.C. 100 g 58 0.6
Pia P.C. 100 g 38 0.4
Pltano de isla P.C. 100 g 91 0.9
Pltano de seda P.C. 100 g 83 1.5
Pltano guineo P.C. 100 g 120 1.4
Pltano manzano P.C. 100 g 90 1.1
Pltano, harina de 100 g 300 3.1
Pltano maduro P.C. 100 g 112 1.2
Pltano morado P.C. 100 g 106 1.0
Pltano seco (Orejn) 100 g 268 3.7
Pltano verde P.C. 100 g 152 1.0
Pltano verde asado 100 g 252 1.5
Pltano verde sancochado 100 g 137 0.7
Sandia P.C. 100 g 24 0.7
Mango ciruelo (Taperib) P.C. 100 g 56 0.6
Toronja P.C. 100 g 36 0.6
Tuna P.C. 100 g 58 0.8
Tuna colorada P.C. 100 g 58 0.6
Uva blanca P.C. 100 g 43 0.3
Uva borgoa P.C. 100 g 82 0.9
Uva italia P.C. 100 g 66 0.4
Uva negra P.C. 100 g 67 0.2
Uva quebranta P.C. 100 g 66 0.5
Zapote P.C. 100 g 73 0.9
--------------- 1 g 0.0 0.0
kiwicha o achis 100 g 343 12.80
Arroz pilado o pulido cocido 100 g 115 2.40
Arroz blanco corriente 100 g 358 7.80
Arroz con cscara 100 g 325 5.90
Avena envasada 100 g 380 13.70
Avena, hojuela cocida 100 g 54 1.30
Avena, hojuela cruda 100 g 326 13.30
Cebada con cscara 100 g 289 8.40
Cebada, mashka o machica 100 g 306 8.60
Cebada tostada, harina integral 100 g 282 8.68
Chancay (bizcocho) 100 g 355 8.80
Fideo crudo fortificado con hierro 100 g 337 9.40
Fideo tallarn crudo fortificado con hierro 100 g 305 9.50
Fideo tallarn sancochado fortiticado con hierro 100 g 90 3.10
Galleta de soda (Salada) 100 g 433 10.10
Galleta de vainilla (Dulce) 100 g 434 6.00
Maiz alazan 100 g 346 8.20
Maiz alazan, jora fresca de 100 g 289 5.40
Maiz alazan, jora seca de 100 g 347 7.00
Maiz amarillo 100 g 355 6.70
Maiz, blanco crudo 100 g 341 5.90
Maz, blanco tostado 100 g 389 7.20
Maiz, cancha tostada de 100 g 339 6.70
Maiz, grano fresco (Choclo) 100 g 115 3.30
Maiz, germinado seco 100 g 314 6.20
Maiz, harina de 100 g 325 8.70
Maiz, maicena 100 g 363 0.26
Maiz, morado sin coronta 100 g 355 7.30
Maiz, mote de (Sancochado) 100 g 103 2.60
Maiz, para mote pelado 100 g 349 5.90
Maiz, para mote sin pelar 100 g 345 5.70
Maiz, polenta cruda de 100 g 322 8.30
Pan de cebada (Serrano) 100 g 295 7.20
Pan de labranza 100 g 328 9.60
Pan de molde 100 g 317 6.80
Pan francs 100 g 277 8.40
Pan francs fortificado con hierro 100 g 277 8.40
Quinua blanca (Junn) 100 g 343 12.20
Quinua blanca (Puno) 100 g 346 13.30
Quinua cocida 100 g 86 2.80
Quinua 100 g 343 13.60
Quinua dulce, blanca (Junn) 100 g 352 11.10
Quinua dulce, blanca (Puno) 100 g 340 11.60
Quinua dulce, rosada (Junn) 100 g 352 12.30
Quinua, harina de 100 g 341 9.10
Quinua, hojuelas de 100 g 374 8.50
Quinua rosada (Puno) 100 g 348 12.50
Quinua, semola de 100 g 355 19.50
Trigo, harina fortificada con hierro de 100 g 354 10.50
Trigo, harina tostada de (Machica) 100 g 347 7.90
Trigo, mote de (Sancochado) 100 g 154 2.50
Trigo, pelado 100 g 359 8.40
Trigo resbalado cocido 100 g 90 2.80
Trigo, semola de 100 g 335 7.80
Trigo 100 g 303 10.30
--------------- 1 g 0.0 0.0
Atn en ac. Vegt campomar 100 g 273.5 19.6
Pescado bacalao seco salado 100 g 70 14.4
Pescado bonito P.C. 100 g 240 52.3
Pescado bonito, huevera de 100 g 78 17.8
Pescado bonito, msculo claro 100 g 94 19.8
Pescado bonito, msculo oscuro 100 g 99 18.9
Pescado bonito, pulpa asada 100 g 124 20.6
Pescado bonito, seco salado P.C. 100 g 79 16.9
Pescado caballa, en conserva 100 g 92 13
Pescado caballa, fresco crudo 100 g 92 15.9
Pescado caballa, salado 100 g 141 16.3
Pescado cabinza 100 g 68 14.5
Pescado cabrilla 100 g 83 18.5
Pescado carachama P.C. 100 g 130 23.2
Pescado chita P.C. 100 g 156 19.1
Pescado chita, huevera de 100 g 187 22.9
Pescado chita, pulpa asada 100 g 116 25.5
Pescado cojinova 100 g 141 23.3
Pescado corvina P.C. 100 g 88 19.6
Pescado jurel, en conserva 100 g 290 62.8
Pescado jurel, fresco crudo 100 g 80 15.2
Pescado lenguado 100 g 138 23.4
Pescado lisa 100 g 101 17.2
Pescado lorna, fresco crudo 100 g 113 23.8
Pescado lorna, pulpa seca salada P.C. 100 g 140 21.1
Pescado lorna, salado 100 g 136 24.0
Pescado merluza, fresco crudo 100 g 224 24.8
Pescado merluza, seco 100 g 130 19.5
Pescado paiche, seco P.C. 100 g 152 25.2
Pescado pampanito P.C. 100 g 97 19.1
Pescado pejerrey 100 g 64 14.2
Pescado perico 100 g 99 21.0
Pescado sardina, con aceite 100 g 72 16.3
Pescado sardina, con tomate 100 g 143 23.2
Pescado sardina, en grated (en conserva) 100 g 121 19.7
Pescado sardina, filete (en conserva) 100 g 91 18.8
Pescado sardina, fresco crudo 100 g 119 20.8
Pescado toyo, fresco 100 g 104 18.5
Pescado toyo, seco salado 100 g 150 30.9
Pescado tramboyo P.C. 100 g 190 32.9
Pescado trucha rosada P.C. 100 g 138 20.5
Pescado trucha, en conserva 100 g 78 15.1
Pescado trucha, fresca 100 g 72 15.8
Pota 100 g 106 19.6
Pota, concentrado proteico de 100 g 101 22.1
Pulpo P.C. 100 g 87 19.5
--------------- 1 g 0.0 0.0
Carnero, cabeza sancochada de 100 g 111 14.2
Carnero, panza de (Mondongo) 100 g 72 15.7
Carnero, patas sancochadas de 100 g 108 20.9
Carnero, sesos de 100 g 115 10.0
Carnero, pulpa gorda 100 g 267 16.9
Carnero, pulpa muy magra 100 g 136 19.0
Carnero pulpa semigorda 100 g 253 18.2
Cerdo, carne sin hueso 100 g 198 14.4
Cerdo, patas semigordas 100 g 284 20.0
Gallina, pechuga de (Sin piel) 100 g 108 19.2
Gallina, pierna de (Sin piel) 100 g 120 20.6
Pato, carne de 100 g 326 16.0
Pavo, carne de 100 g 160 20.4
Pollo, carne pulpa 100 g 119 21.4
Pollo, corazn de 100 g 153 15.6
Pollo, hgado de 100 g 125 18.0
Pollo, sangre cocida 100 g 69 16.0
Res, bazo de 100 g 92 18.9
Res, carne pulpa de 100 g 105 21.3
Res, corazn de 100 g 102 16.6
Res, hgado de 100 g 127 20.0
Res, panza de (Mondongo) 100 g 104 16.9
Res, pata sancochada de 100 g 152 23.7
Res, rin de 100 g 90 15.1
Carnero, carne seca sin hueso (Chalona) 100 g 315 50.3
Chicharrn de cerdo (Cocido) 100 g 650 11.3
Chicharrn de prensa 100 g 436 23.9
Chorizo 100 g 287 21.0
Jamn del pas 100 g 344 24.7
Jamonada 100 g 333 15.7
Mortadela 100 g 257 9.8
Pat 100 g 496 10.9
Relleno 100 g 107 14.4
Salchicha blanca chica 100 g 441 12.0
Salchicha blanca grande 100 g 349 13.6
Hot Dog 100 g 366 11.0
Salchicha de "Huacho" 100 g 453 12.9
Tocino 100 g 490 13.5
--------------- 1 g 0.0 0.0
Leche condensada endulzada 100 g 322 7.9
Leche en polvo descremada 100 g 362 36.2
Leche en polvo entera 100 g 484 27.0
Leche evaporada descremada 100 g 79 7.1
Leche evaporada entera 100 g 133 6.3
Leche fresca c/menos de 1% grasa 100 g 43 3.5
Leche fresca caja entera Plusa 100 g 64 3.2
Leche fresca de vaca 100 g 63 3.1
Queso fresco de vaca 100 g 264 17.5
Queso mantecoso 100 g 396 28.0
Queso parmesano duro 100 g 440 39.1
Yogurt de leche entera 100 g 61 3.5
Yogurt frutado de leche semidescremada 100 g 97 4.1
Yogurt frutado leche descremada 100 g 95 4.4
Yogurt natural leche descremada 100 g 56 5.7
--------------- 1 g 0.0 0.0
Cerveza 100 g 36 0.3
Chicha de jora 100 g 28 0.4
Chicha de maiz morado con azcar 100 g 20 0.0
Coca Cola 100 g 39 0.0
Inca Kola 100 g 41 0.0
"Leche" de soya 100 g 38 3.0
T sin azcar 100 g 1 0.1
Vino blanco (grado alcoholico: 12.0) 100 g 114 0.0
Vino tinto (grado alcoholico: 10.2) 100 g 94 0.0
--------------- 1 g 0.0 0.0
Huevo de gallina, clara de 100 g 51 10.9
Huevo de gallina, duro 100 g 139 12.9
Huevo de gallina P.C. 100 g 141 13.5
Huevo de gallina, yema de 100 g 354 15.6
--------------- 1 g 0.0 0.0
Azcar granulada o refinada 100 g 384 0.0
Azcar rubia 100 g 380 0.0
Miel de abeja 100 g 330 0.0
Mermelada de durazno 100 g 196 0.6
Mermelada frutilla 100 g 229 0.4
--------------- 1 g 0.0 0.0
Aj amarillo fresco P.C. 100 g 39 0.9
Aj amarillo molido fresco sin sal 100 g 52 1.9
Aj amarillo seco 100 g 302 7.3
Aj colorado molido 100 g 42 2.1
Aj de mesa P.C. 100 g 40 1.8
Ajo sin cscara 100 g 129 5.6
Albahaca sin tallo 100 g 43 2.9
Alcachofa P.C. 100 g 19 2.8
Apio sin hojas 100 g 21 0.7
Berenjena P.C. 100 g 37 1.0
Berenjena Costea o tomate de rbol 100 g 41 1.3
Brocoli P.C. 100 g 40 4.9
Caigua P.C. 100 g 15 0.5
Caigua serrana P.C. 100 g 20 1.5
Cebolla blanca P.C. 100 g 32 0.9
Cebolla chilena P.C. 100 g 26 0.8
Cebollita china P.C. 100 g 39 2.3
Col blanca P.C. 100 g 23 1.3
Col crespa o repollo, sin cogollo 100 g 24 1.5
Coliflor sin tallo y sin hojas 100 g 28 2.2
Culantro sin tallo 100 g 44 3.3
Chiclayo, calabaza P.C. 100 g 22 0.6
Esparragos P.C. 100 g 23 2.2
Espinaca blanca P.C. 100 g 32 1.9
Espinaca negra sin tronco 100 g 32 2.8
Frijolito chino germinado 100 g 41 4.5
Hierbabuena P.C. 100 g 33 3.1
Huacatay sin tallo 100 g 47 5.0
Lechuga americana P.C. 100 g 11 0.6
Lechuga larga P.C. 100 g 19 1.5
Lechuga redonda P.C. 100 g 12 1.3
Nabo P.C. 100 g 16 0.6
Nabo, hojas de 100 g 35 2.9
Organo fresco 100 g 48 1.6
Pimiento P.C. 100 g 35 1.5
Poro sin hojas 100 g 40 2.7
Rabanitos P.C. 100 g 14 0.8
Rocoto fresco P.C. 100 g 36 1.2
Tomate P.C. 100 g 19 0.8
Tomate italiano P.C. 100 g 16 0.8
Tomate, con carne salsa de 100 g 93 2.7
Tomate, salsa de 100 g 23 1.5
Vainitas P.C. 100 g 37 2.4
Zanahoria amarilla sin cscara 100 g 41 0.6
Zapallo italiano P.C. 100 g 14 0.9
Zapallo loche P.C. 100 g 80 1.6
--------------- 1 g 0.0 0.0
Aceite vegetal de algodn 100 g 884 0.0
Aceite vegetal de girasol 100 g 884 0.0
Aceite vegetal de maz 100 g 884 0.0
Aceite vegetal de olivo 100 g 884 0.0
Aceite vegetal de soya 100 g 884 0.0
Almendras 100 g 581 21.9
Avellanas 100 g 629 13.7
Cacao, semillas secas 100 g 456 12.0
Castaa peruana (Nuez de Brasil) 100 g 661 14.3
Man tostado, sin pelcula 100 g 590 27.1
Manteca vegetal 100 g 880 0.0
Mantequilla 100 g 729 2.0
Mantequilla con sal 100 g 717 0.9
Margarina vegetal con sal 100 g 720 0.6
Nueces 100 g 654 15.2
--------------- 1 g 0.0 0.0
Arveja partida, harina de 100 g 346 21.6
Arveja, fresca sin vaina 100 g 106 7.1
Frijol amarillo comn 100 g 334 21.1
Frijol caballero 100 g 329 22.9
Frijol caballero o blanco cocido 100 g 92 5.1
Frijol canario 100 g 339 21.9
Frijol canario cocido 100 g 85 5.2
Frijol canario fresco 100 g 166 9.7
Frijol canario serranito 100 g 339 19.2
Frijol castilla 100 g 330 22.5
Frijol negro 100 g 332 18.2
Frijol panamito 100 g 336 21.5
Frijol shimpe fresco 100 g 51 3.7
Garbanzo cocido 100 g 99 2.5
Garbanzos 100 g 362 19.2
Habas frescas, sin cscara y sin vaina 100 g 151 11.3
Habas secas sin cscara cocida 100 g 102 7.3
Habas, harina de 100 g 343 24.3
Lentejas chicas 100 g 339 22.6
Lentejas chicas cocidas 100 g 97 6.4
Lentejas grandes 100 g 338 23.2
Pallar seco 100 g 331 20.4
Pallar sin cscara 100 g 337 21.6
Pallares con cscara cocida 100 g 103 5.9
--------------- 1 g 0.0 0.0
Camote amarillo sin cscara 100 g 116 1.2
Camote blanco 100 g 119 1.7
Camote morado sin cscara 100 g 110 1.4
Camote, harina de 100 g 353 2.1
Maca (Tubrculo seco) 100 g 314 11.8
Maca silvestre 100 g 71 3.5
Maca, afrechillo 100 g 330 10.5
Maca, almidn 100 g 350 6.1
Maca, pasta integral 100 g 292 14.0
Olluco sin cscara 100 g 62 1.1
Papa amarilla sin cscara 100 g 103 2.0
Papa blanca 100 g 97 2.1
Papa chuo negro 100 g 333 4.0
Papa color morado deshidratada 100 g 324 8.7
Papa Huayro con cscara 100 g 70 1.9
Papa seca 100 g 322 8.2
Remolacha raz 100 g 43 1.6
Yuca amarilla fresca sin cscara 100 g 161 0.6
Yuca asada 100 g 183 0.6
Yuca blanca fresca sin cscara 100 g 162 0.8
Yuca blanca sancochada 100 g 150 0.5
Yuca, harina de 100 g 335 1.7
--------------- 1 g 0.0 0.0
abadejo 100 g 92.0 19.4
aceite de canola 100 g 884.0 0.0
aceite de girasol 100 g 884.0 0.0
aceite de linaza 100 g 884.0 0.0
aceite de maz (aceite de maz) 100 g 884.0 0.0
aceite de oliva 100 g 884.0 0.0
aceite de pescado, el salmn 100 g 902.0 0.0
aceite de soja 100 g 884.0 0.0
aceitunas 100 g 115.0 0.8
aceitunas negras 100 g 304.0 2.2
achicoria (witlof) 100 g 17.0 0.9
agua 100 g 0.0 0.0
ajo 100 g 149.0 6.4
Albaricoques 100 g 48.0 1.4
Albaricoques, secos 100 g 241.0 3.4
alforfn 100 g 343.0 13.3
Almendras 100 g 575.0 21.2
almidn de maz ceroso 100 g 352.0 0.0
Aminocidos, BCAA's 100 g 400.0 100.0
Aminocidos, EAA 100 g 400.0 100.0
anacardos 100 g 553.0 18.2
ancas de rana 100 g 73.0 16.4
arndanos 100 g 57.0 0.7
arenque 100 g 158.0 18.0
arroz, blanco, de grano corto 100 g 358.0 6.5
arroz, blanco, de grano medio 100 g 360.0 6.6
arroz, blanco, grano largo 100 g 365.0 7.1
arroz, marrn, de grano largo 100 g 370.0 7.9
atn, atn rojo 100 g 144.0 23.3
atn, el atn aleta amarilla 100 g 108.0 23.4
atn, enlatado en agua 100 g 128.0 23.6
avellanas) 100 g 628.0 15.0
avena 100 g 389.0 16.9
avena, polvo fino 100 g 388.0 8.5
azcar, caf 100 g 380.0 0.1
azcar, de mesa (sacarosa) 100 g 387.0 0.0
azcar, polvo 100 g 389.0 0.0
bacalao 100 g 82.0 17.8
Berengena 100 g 24.0 1.0
berenjena (berenjena) 100 g 24.0 1.0
Brinta clsico (harina integral de trigo en grano) 100 g 325.0 11.0
brcoli 100 g 34.0 2.8
brownies 100 g 405.0 4.8
caballa 100 g 205.0 18.6
caballo, delgado 100 g 133.0 21.4
cacao en polvo 100 g 228.0 19.6
calabaza 100 g 26.0 1.0
calabaza de verano 100 g 16.0 1.2
calamar (Inkfish, sepia) 100 g 92.0 15.6
calamar, frito (Inkfish, sepia) 100 g 175.0 17.9
camarones 100 g 106.0 20.3
camote 100 g 86.0 1.6
cangrejo 100 g 87.0 18.1
carne de cerdo, pierna (jamn), magra 100 g 136.0 20.5
carne de res, en rodajas 100 g 176.0 28.1
carne de res, magra 100 g 141.0 21.6
casena / leche, aislar 100 g 374.0 88.0
casena / leche, concentrar 100 g 375.0 83.0
castao 100 g 196.0 1.6
cebada 100 g 352.0 9.9
cebollas 100 g 40.0 1.1
cecina (merienda) 100 g 153.0 31.1
centeno 100 g 338.0 10.3
cerdo, tocino 100 g 458.0 11.6
cerezas, dulce 100 g 63.0 1.1
cerezas, guindas 100 g 50.0 1.0
cerezas, guindas, en conserva 100 g 75.0 0.7
chalotes 100 g 72.0 2.5
chcharos 100 g 341.0 24.6
chocolate Special K de Kellogg (cereales) 100 g 387.0 5.7
chocolate, blanco 100 g 539.0 5.9
chocolate, leche 100 g 335 1.7
chocolate, oscuro, 45-59% de cacao 100 g 546.0 4.9
chocolate, oscuro, 60-69% de cacao 100 g 579.0 6.1
chocolate, oscuro, 70-85% de cacao 100 g 598.0 7.8
ciervos, delgado 100 g 120.0 23.0
ciruelas 100 g 46.0 0.7
ciruelas, secas 100 g 240.0 2.2
clara 100 g 48.0 10.9
coco 100 g 354.0 3.3
col 100 g 25.0 1.3
col 100 g 30.0 2.5
col rizada 100 g 50.0 3.3
col, rojo 100 g 31.0 1.4
coles de Bruselas 100 g 43.0 3.4
coliflor 100 g 25.0 1.9
con sabor a chocolate de avellanas propagacin 100 g 541.0 5.4
cordero, magra 100 g 143.0 20.9
creatina 100 g 0.0 0.0
cruasanes, mantequilla 100 g 406.0 8.2
cuscs 100 g 376.0 12.8
de avestruz, carne 100 g 115.0 22.9
de cangrejo en lata 100 g 99.0 20.5
de jugo de pia 100 g 53.0 0.4
de queso mozzarella bajo en grasa 100 g 254.0 24.3
de tilapia 100 g 96.0 20.1
dextrosa (glucosa) 100 g 400.0 0.0
duraznos 100 g 39.0 0.9
eglefino 100 g 87.0 18.9
espagueti, trigo entero, seco 100 g 348.0 14.6
espaguetis secos, espinacas, 100 g 372.0 13.4
espaguetis, en seco 100 g 371.0 13.0
espaguetis, en seco, enriquecido 100 g 371.0 13.0
esprragos 100 g 20.0 2.2
Especial K de Kellogg bayas rojas (CEREAL) 100 g 369.0 12.4
espinacas 100 g 23.0 2.9
espinacas, conservas 100 g 23.0 2.8
fideos, huevos 100 g 384.0 14.2
frambuesas 100 g 52.0 1.2
fresas 100 g 32.0 0.7
frijol, pinto 100 g 347.0 21.4
frijoles, blancos 100 g 333.0 23.4
frijoles, broche de presin, de color amarillo 100 g 31.0 1.8
frijoles, complemento, verde 100 g 31.0 1.8
frijoles, de color amarillo 100 g 345.0 22.0
frijoles, de color rojo (del rin) 100 g 337.0 22.5
frijoles, de color rosa 100 g 343.0 21.0
frijoles, los riones 100 g 333.0 23.6
frijoles, negros 100 g 341.0 21.6
frijoles, pequeos blancos 100 g 336.0 21.1
fructosa 100 g 400.0 0.0
ganso, el hgado, en bruto 100 g 133.0 16.4
ganso, la carne sin piel 100 g 161.0 22.8
granos, blanco (azul marino) 100 g 337.0 22.3
habas 100 g 338.0 21.5
harina de trigo sarraceno 100 g 335.0 12.6
harina de trigo, de grano entero 100 g 339.0 13.7
higos, secos 100 g 249.0 3.3
hipogloso 100 g 110.0 20.8
hongos, blanco 100 g 22.0 3.1
hot dog 100 g 247.0 10.6
huevos 100 g 143.0 12.6
jamn (cerdo), en rodajas 100 g 116.0 21.0
jamn de pavo en rodajas 100 g 124.0 19.6
jugo de uva 100 g 60.0 0.4
jugo de zanahoria 100 g 40.0 1.0
kiwi 100 g 61.0 1.1
la leche, entera (3,25% de grasa) 100 g 61.0 3.2
lactosa 100 g 400.0 0.0
langosta 100 g 90.0 18.8
leche en polvo, sin grasa, seca 100 g 362.0 36.2
leche sin grasa (desnatada) 100 g 34.0 3.4
leche, grasa 2% 100 g 50.0 3.3
leche, grasa 1,5% 100 g 46.0 3.3
leche, grasa de 1% 100 g 42.0 3.4
lechuga, rojo 100 g 16.0 1.3
lechuga, verde 100 g 15.0 1.4
lentejas 100 g 353.0 25.8
lichis 100 g 66.0 0.8
lichis, se seca 100 g 277.0 3.8
lomo de cerdo, magro 100 g 120.0 20.7
macarrones, seco 100 g 371.0 13.0
maz , en bruto 100 g 86.0 3.3
maz, seco 100 g 365.0 9.4
maltodextrina 100 g 400.0 0.0
man, tostado 100 g 585.0 23.7
mantequilla de cacahuete (> 90%) 100 g 588.0 25.1
manzanas 100 g 52.0 0.3
manzanas jugo 100 g 46.0 0.1
mejillones 100 g 86.0 11.9
melocotones, secos 100 g 239.0 3.6
meln dulce 100 g 36.0 0.5
meln, meln 100 g 34.0 0.8
miel 100 g 304.0 0.3
mijo 100 g 378.0 11.0
morcilla 100 g 379.0 14.6
muesli, frutas secas y nueces 100 g 340.0 9.7
mungo granos 100 g 341.0 25.2
nabos 100 g 28.0 0.9
nachos con queso 100 g 306.0 8.1
nachos fichas (merienda) 100 g 514.0 8.2
naranjas 100 g 47.0 0.9
nectarina 100 g 44.0 1.1
nueces 100 g 654.0 15.2
ame (batata) 100 g 118.0 1.5
obleas, el chocolate 100 g 433.0 6.6
obleas, vainilla 100 g 441.0 5.0
okra 100 g 31.0 2.0
pacanas (nueces) 100 g 691.0 9.2
palomitas de maz, aceite de estallar 100 g 583.0 7.3
palomitas de maz, palomitas de 100 g 387.0 12.9
pan de centeno 100 g 258.0 8.5
pan, blanco 100 g 266.0 7.6
pan, blanco, tostado 100 g 293.0 9.0
pan, de trigo integral 100 g 247.0 13.0
pan, harina de avena 100 g 269.0 8.4
pan, multi-grano 100 g 265.0 13.4
pan, pan pita, pan integral 100 g 266.0 9.8
pan, pasas de uva 100 g 274.0 7.9
pan, pita, blanco 100 g 275.0 9.1
pan, trigo 100 g 266.0 10.9
panqueques 100 g 194.0 5.2
papa 100 g 77.0 2.0
papas fritas francs 100 g 331.0 3.5
papas, 100 g 70.0 1.9
papayas 100 g 39.0 0.6
pasas, se sec 100 g 299.0 3.1
pastas, seco 100 g 371.0 13.0
patatas fritas (merienda) 100 g 542.0 6.6
patatas, blanco 100 g 69.0 1.7
pat de foie gras, de oca 100 g 462.0 11.4
pat de hgado 100 g 319.0 14.2
pato, carne sin piel 100 g 135.0 18.3
pato, hgado, en bruto 100 g 136.0 18.7
pavo, carne de la pechuga 100 g 111.0 24.6
pavo, carne de muslo 100 g 108.0 20.4
pavo, el hgado, en bruto 100 g 228.0 17.8
peces planos (lenguado, platija) 100 g 91.0 18.8
pepinillos en vinagre 100 g 11.0 0.3
pepino 100 g 12.0 0.6
peras 100 g 58.0 0.4
pescado blanco 100 g 134.0 19.1
pez espada 100 g 121.0 19.8
pimienta dulce verde, 100 g 20.0 0.9
pimienta, amarillo, dulce 100 g 27.0 1.0
pimiento, rojo, dulce 100 g 31.0 1.0
pia 100 g 50.0 0.5
pia, enlatados 100 g 60.0 0.5
pistachos 100 g 562.0 20.3
pistachos,sal tostada, 100 g 568.0 21.4
Pltanos 100 g 89.0 1.1
pollo, carne de la pierna 100 g 120.0 20.1
pollo, carne de pechuga 100 g 114.0 21.2
pollo, hgado 100 g 119.0 16.9
pollo, pechuga en rodajas 100 g 79.0 16.8
pomelo 100 g 32.0 0.6
quark, sin grasa (requesn, queso fresco) 100 g 62.7 12.0
queso cottage, 1% de grasa 100 g 72.0 12.4
queso cottage, la grasa 100 g 98.0 11.1
queso cottage, sin grasa 100 g 72.0 10.3
queso mozarella, la grasa 100 g 300.0 22.2
queso, gouda 100 g 356.0 24.9
rbanos 100 g 16.0 0.7
frejol, de color naranja 100 g 76.0 16.4
remolacha 100 g 43.0 1.6
repollo, berza 100 g 27.0 2.0
requesn, el 2% de grasa 100 g 86.0 11.8
salchichas de hgado 100 g 326.0 14.1
salmn 100 g 142.0 19.8
sanda 100 g 30.0 0.6
semillas de lino 100 g 534.0 18.3
sepia (calamar, Inkfish) 100 g 79.0 16.2
soja 100 g 446.0 36.5
soja, verdes 100 g 147.0 13.0
soya, germinados 100 g 122.0 13.1
Special K de Kellogg (cereales) 100 g 379.0 22.5
suero de leche, aislar 100 g 368.0 89.0
suero de leche, se concentran 100 g 407.0 80.0
ternera, magra 100 g 116.0 20.2
tomates 100 g 18.0 0.9
tomates en lata 100 g 17.0 0.8
tomates, amarillos 100 g 15.0 1.0
tomates, naranjas 100 g 16.0 1.2
tortas de arroz (merienda) 100 g 387.0 8.2
tortas de palomitas de maz 100 g 384.0 9.7
totopos (merienda) 100 g 489.0 7.8
trigo 100 g 342.0 11.3
trucha 100 g 148.0 20.8
uvas 100 g 69.0 0.7
vitargo 100 g 368.0 0.0
milo 100 g 400.0 10.5
ecco instantaneo 100 g 373.0 4.8
leche ideal light 100 g 102.0 3.4
fideo don vitorio 100 g 350.0 13.0
yema 100 g 317.0 15.9
yogur, graso 100 g 61.0 3.5
pan integral 100 g 258.0 12.0
atun aylu anchoveta en agua 100 g 127.0 18.3
soda field galleta 100 g 0.1 8.8
gatorade aplle ice numer 3 100 g 24.1 0.0
yogurt gloria light fresa 100 g 41.0 3.4
PESCADO 100 g 119.1 21.0
MENESTRA 100 g 364.4 24.7
ARROZ 100 g 198.0 5.0
YOGURT 100 g 88.4 2.8
CEREAL 100 g 394.0 4.5
whey protein 100 g 369.0 72.7
Arroz Cocido 100 g 130.0 2.7
Avena 300 ositos 100 g 365.0 13.5
chocolate en polvo 100 g 361.0 10.8
Gain Up 100 g 368.0 22.0
Pan Molde Blanco 100 g 266.0 10.0
Stronglife Soy Protein 100 g 366.0 90.0
Avena 300 ositos Kiwicha 100 g 372.9 16.1
VAINITA 100 g 44.0 2.4
CABALLA 100 g 223.0 19.0
LENTEJAS 100 g 166.0 8.4
ARROZ COCIDO 100 g 130.0 2.7
Huevo Clara 100 g 52.0 19.0
MERMELADA 100 g 289.0 0.0
POLLO 100 g 121.0 20.0
PAN DE YEMA 100 g 271.0 7.5
PURE DE PAPA 100 g 101.0 1.8
Brocoli 100 g 35.0 3.0
COLIFLOR 100 g 21.0 2.4
PAPA SANCOCHADA 100 g 86.0 2.5
PALTA 100 g 174.0 2.0
YUCA 100 g 173.0 1.3
CARNE DE RES 100 g 281.0 26.3
CARNE CHANCHO 100 g 262.0 27.3
Huevo Yema 100 g 353.0 16.1
PVM 100 g 361.0 31.2
yogurt laive probiotico 100 g 88.8 3.2
yogurt, sin grasa 100 g 56.0 5.7
jamonada 100 g 333.0 15.7
zanahorias 100 g 41.0 0.9
zucchini (calabacn) 100 g 17.0 1.2
zumo de limn 100 g 21.0 0.4
zumo de naranja 100 g 47.0 0.7
zumo de pomelo 100 g 38.0 0.5
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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
24.0 3.0
80.0 0.7
0.0 0.0
0.8 9.9
8.0 4.0
9.6 0.5
22.8 0.3
7.3 32.1
37.5 2.0
0.0 4.0
4.0 1.8
5.2 0.2
22.0 0.9
3.9 3.6
20.0 3.3
22.1 1.2
19.0 0.1
4.0 33.0
8.5 14.7
0.0 4.0
25.9 0.3
30.3 22.4
18.1 25.1
17.1 0.1
5.9 0.1
22.6 0.2
21.5 0.2
10.8 28.1
3.1 0.1
9.2 0.7
8.9 0.8
14.3 0.2
19.9 0.1
46.6 0.2
5.9 0.4
9.7 0.2
25.0 0.5
82.0 2.4
8.6 0.3
15.9 0.2
14.6 0.1
16.1 0.1
5.8 0.1
4.4 0.2
11.5 0.1
10.1 0.2
8.2 0.2
10.9 0.2
12.7 0.0
14.8 0.1
5.6 12.5
8.2 0.1
63.8 0.4
7.0 0.0
13.2 0.1
13.0 0.6
14.5 0.2
14.4 0.5
9.8 0.2
23.6 0.4
21.0 0.3
31.7 0.2
23.4 0.2
79.6 0.4
29.6 0.2
28.1 0.2
68.2 1.2
40.9 0.2
68.0 0.2
36.8 0.3
5.9 0.1
14.2 0.3
8.8 0.4
15.4 0.0
15.5 0.0
11.3 0.2
21.3 0.3
17.7 0.1
18.1 0.1
17.7 0.1
18.8 0.3
0.0 0.0
69.1 6.6
25.2 0.1
77.6 0.7
75.7 2.0
71.3 4.7
10.9 0.5
72.2 4.0
77.5 2.0
77.4 0.7
80.2 3.2
64.4 6.9
77.7 0.2
69.6 0.1
21.3 0.0
68.0 14.7
74.9 12.7
72.7 3.7
62.3 2.8
73.8 3.6
73.6 4.8
76.1 4.0
82.1 4.6
79.8 2.7
27.8 0.8
67.0 3.2
71.2 6.5
91.3 0.1
76.2 3.4
21.1 1.3
78.3 2.1
78.7 1.5
74.0 1.2
66.2 0.2
71.8 0.3
69.2 2.5
62.9 0.2
62.9 0.2
67.2 6.2
67.1 6.1
16.3 1.3
66.6 5.8
67.4 7.7
68.9 5.3
67.1 7.2
72.1 2.6
78.6 3.7
67.6 6.4
53.8 10.7
76.3 2.0
79.9 1.2
37.0 0.6
76.1 1.4
18.6 0.3
78.4 1.1
74.7 1.9
0.0 0.0
0.0 21.6
2.6 1.1
0.0 1.9
0.9 0.2
0.0 0.6
0.0 2.6
0.0 0.4
7.8 0.8
3.7 2.3
0.0 1.8
0.0 7.9
0.0 0.8
0.0 0.4
2.6 1.3
0.0 8.2
0.0 9.9
0.0 0.8
0.0 4.6
0.0 0.5
0.0 2.4
0.0 1.7
0.0 4.2
1.5 3.0
0.0 1.3
0.0 5.5
3.4 3.7
0.0 14
0.0 4.9
0.0 4.9
0.0 1.6
0.0 0.4
0.0 1.0
0.0 0.3
0.0 3.8
0.1 4
0.0 1.2
0.0 3.3
0.0 1.9
3.6 2.0
0.0 3.6
0.0 5.4
0.0 0.9
0.0 0.5
0.0 2.4
0.0 0.7
1.3 0.4
0.0 0.0
0.0 5.6
0.0 0.6
0.0 2.1
0.0 7.8
0.0 21.6
0.0 6.1
0.0 19.4
0.1 15.1
0.0 22.0
0.0 2.9
0.0 3.6
0.0 28.6
0.0 8.0
0.0 3.1
1.6 9.3
3.4 3.9
0.0 0.1
0.0 1.2
0.0 1.6
0.1 3.5
3.3 4.6
0.0 3.5
0.0 5.6
0.3 2.9
0.0 11.7
0.0 61.4
0.0 37.2
0.0 21.9
0.0 26.4
2.8 29.5
9.4 19.7
1.1 49.8
3.2 5.0
2.0 43.2
3.5 32.3
2.1 34.3
2.4 44.0
0.8 47.9
0.0 0.0
53.7 9.2
52.0 0.8
36.1 26.1
10.5 0.9
10.9 7.7
4.7 1.0
5.1 3.2
4.9 3.5
3.3 20.1
3.3 30.0
1.8 30.3
4.7 3.3
18.5 2.8
19.0 0.2
7.7 0.2
0.0 0.0
5.1 0.0
5.8 0.3
4.9 0.0
10.5 0.0
11.0 0.0
3.8 1.4
0.2 0.0
104.0 0.0
104.0 0.0
0.0 0.0
0.7 0.2
1.9 8.4
1.8 8.4
1.9 30.9
0.0 0.0
99.2 0.0
97.2 0.0
85.6 0.0
50.7 0.1
59.4 0.2
0.0 0.0
8.8 0.7
9.2 1.7
64.8 6.3
8.0 1.0
7.2 1.2
30.4 0.8
7.3 1.2
2.9 0.2
4.8 0.2
7.9 0.8
9.8 0.3
5.7 0.9
3.3 0.2
4.1 0.1
7.4 0.1
5.9 0.1
7.5 0.4
4.8 0.3
4.9 0.3
4.4 0.6
7.0 1.3
5.6 0.1
4.6 0.2
6.3 0.6
4.9 0.9
6.7 0.7
7.0 1.0
8.8 0.8
2.4 0.1
3.9 0.2
2.1 0.2
3.6 0.2
7.0 0.4
11.3 0.5
7.7 0.5
7.6 0.8
2.9 0.1
8.2 0.5
4.3 0.2
3.6 0.2
11.0 5.7
3.9 0.7
8.1 0.3
9.2 0.5
2.9 0.2
21.1 0.1
0.0 0.0
0.0 100.0
0.0 100.0
0.0 100.0
0.0 100.0
0.0 100.0
20.0 50.6
17.0 61.2
34.7 46.3
14.6 65.9
16.9 51.0
0.0 99.5
0.0 82.0
0.1 81.1
0.3 81.0
13.7 65.2
0.0 0.0
64.4 1.1
18.8 0.6
61.0 1.5
58.3 1.5
17.5 0.4
60.1 2.1
15.5 0.5
31.5 0.5
63.3 1.8
58.3 1.8
63.4 1.3
60.7 1.7
9.1 0.1
18.9 1.8
60.1 6.1
25.9 0.8
18.5 0.5
59.6 1.9
61.0 1.0
18.3 0.1
61.0 1.1
61.4 1.2
61.6 1.4
19.7 0.4
0.0 0.0
27.6 0.2
28.3 0.1
25.7 0.3
84.3 0.9
66.3 1.6
13.2 1.0
73.4 0.6
80.1 1.2
68.4 1.0
14.3 0.1
23.3 0.4
22.3 0.1
79.4 0.2
74.1 0.2
15.9 0.1
72.8 0.7
9.6 0.2
39.1 0.2
44.4 0.3
39.3 0.2
36.4 0.2
80.9 0.5
0.0 0.0 0.0 0.0 0.0 0.0
0.0 1.0 46.0 47.0 185.0 3,270.0
0.0 100.0 0.0 0.0 0.0 0.0
0.0 100.0 0.0 0.0 0.0 0.0
0.0 100.0 0.0 0.0 0.0 0.0
0.0 100.0 0.0 0.0 0.0 0.0
0.0 100.0 0.0 0.0 0.0 0.0
0.0 100.0 0.0 0.0 0.0 0.0
0.0 100.0 0.0 0.0 0.0 0.0
6.3 10.7 403.0 3.0 0.0 37.0
30.3 22.4
4.0 0.1 29.0 62.0 27.0 160.0
0.0 0.0 0.0 0.0 0.0 0.0
33.1 0.5 9.0 200.0 110.0 700.0
11.1 0.4 1,926.0 30.0 40.0 600.0
62.6 0.5 3,604.0 15.0 74.0 2,589.0
71.5 3.4 0.0 101.0 425.0 7,020.0
21.7 49.4 1.0 211.0 1,014.0 3,385.0
88.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
30.2 43.9 0.0 423.0 58.0 1,062.0
0.0 0.3 50.0 140.0 250.0 1,200.0
14.5 0.3 54.0 37.0 41.0 418.0
0.0 9.0 93.0 92.0 233.0 3,217.0
79.2 0.5 0.0 70.0 48.0 1,600.0
79.3 0.6 0.0 70.0 48.0 1,600.0
80.0 0.7 0.0 70.0 49.0 1,600.0
77.2 2.9 0.0 401.0 93.0 5,091.0
0.0 4.9 2,183.0 241.0 251.0 8,654.0
0.0 1.0 60.0 434.0 47.0 9,800.0
0.0 3.0 19.0 8.0 44.0 5,799.0
16.7 60.8 20.0 643.0 113.0 1,800.0
66.3 6.9 0.0 763.0 139.0 961.0
70.7 7.9 0.0 692.0 125.0 1,474.0
98.1 0.0 0.0 0.0 0.0 110.0
100.0 0.0 0.0 0.0 19.0 0.0
99.8 0.0 0.0 0.0 19.0 0.0
0.0 0.7 40.0 76.0 65.0 2,063.0
5.7 0.2 27.0 39.0 37.0 649.0
5.7 0.2 27.0 39.0 37.0 649.0
65.0 2.1 9.0 447.0 215.0 6,365.0
6.6 0.4 623.0 71.0 117.0 639.0
63.9 16.3 69.0 255.0 210.0 1,721.0
0.0 13.9 167.0 176.0 312.0 9,080.0
0.0 4.6 0.0 130.0 100.0 4,600.0
57.9 13.7 0.0 78.0 241.0 2,185.0
6.5 0.1 7,384.0 50.0 110.0 600.0
3.4 0.2 200.0 48.0 142.0 487.0
3.1 1.4 33.0 20.0 412.0 2,175.0
7.8 7.5 35.0 56.0 458.0 2,602.0
0.9 1.7 180.0 28.0 34.0 2,552.0
20.1 0.1 14,187.0 78.0 61.0 557.0
0.0 1.1 5.0 80.0 40.0 2,700.0
0.0 5.4 6.0 875.0 228.0 5,338.0
5.7 3.8 0.0 80.0 190.0 5,270.0
0.0 5.5 0.0 66.0 108.0 6,683.0
1.7 1.7 0.0 0.0 0.0 0.0
4.7 2.7 0.0 0.0 0.0 0.0
44.2 1.3 26.0 144.0 16.0 1,102.0
77.7 1.2 22.0 191.0 114.0 4,604.0
9.3 0.1 2.0 46.0 27.0 116.0
2.8 1.9 0.0 65.0 163.0 5,164.0
75.9 1.6 11.0 316.0 251.0 4,270.0
0.7 45.0 37.0 281.0 113.0 3,828.0
16.0 0.2 64.0 27.0 33.0 154.0
12.2 0.3 1,283.0 30.0 40.0 400.0
19.3 0.1 726.0 16.0 39.0 170.0
16.8 0.1 1,190.0 60.0 20.0 200.0
60.4 1.2 149.0 726.0 215.0 2,889.0
83.3 5.7 2,419.0 1,694.0 1,919.0 22,581.0
59.2 32.1 30.0 63.0 282.0 745.0
80.9 0.5 195.0 112.0 298.0 386.0
61.2 31.3 50.0 25.0 50.0 725.0
52.4 38.3 50.0 32.0 49.0 838.0
45.9 42.6 39.0 34.0 78.0 1,054.0
0.0 2.4 0.0 220.0 480.0 6,370.0
11.4 0.3 345.0 28.0 26.0 417.0
63.9 0.4 781.0 51.0 186.0 1,882.0
0.7 0.2 0.0 4.0 439.0 105.0
15.2 33.5 0.0 66.0 20.0 540.0
5.8 0.1 98.0 61.0 40.0 234.0
5.7 0.4 6,668.0 54.0 130.0 742.0
10.0 0.7 15,376.0 110.0 130.0 1,000.0
7.4 0.2 1,116.0 64.0 69.0 418.0
9.0 0.3 754.0 139.0 90.0 745.0
5.0 0.3 0.0 50.0 60.0 507.0
62.2 29.7 3.0 85.0 170.0 427.0
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
45.8 21.0 744.0 388.0 241.0 2,188.0
77.4 0.6 0.0 163.0 78.0 3,490.0
0.0 2.0 0.0 205.0 302.0 4,949.0
0.0 1.2 7.0 80.0 84.0 1,370.0
12.9 0.1 5.0 58.0 21.0 199.0
2.8 15.9 481.0 18.0 303.0 105.0
0.0 1.7 0.0 41.0 63.0 3,903.0
100.0 0.0 0.0 0.0 0.0 0.0
9.5 0.3 326.0 24.0 31.0 806.0
0.0 0.7 57.0 35.0 37.0 3,803.0
75.0 1.4 0.0 488.0 143.0 5,130.0
74.8 1.6 461.0 373.0 196.0 4,550.0
74.7 1.5 0.0 90.0 60.0 1,700.0
74.7 1.5 0.0 891.0 400.0 7,177.0
3.9 0.1 756.0 143.0 141.0 978.0
80.6 1.0 2,419.0 1,690.0 2,000.0 22,600.0
3.6 0.4 9,377.0 78.0 189.0 724.0
3.4 0.5 9,801.0 16.0 138.0 388.0
71.3 4.4 62.0 170.0 90.0 2,100.0
11.9 0.7 33.0 32.0 38.0 598.0
7.7 0.3 12.0 24.0 22.0 386.0
62.6 1.2 0.0 713.0 212.0 1,174.0
60.3 0.9 0.0 437.0 146.0 479.0
7.1 0.1 108.0 84.0 105.0 752.0
7.0 0.2 690.0 82.0 104.0 734.0
60.7 2.6 6.0 690.0 330.0 2,430.0
61.3 1.1 0.0 608.0 215.0 2,110.0
64.2 1.1 0.0 772.0 192.0 1,892.0
60.0 0.8 0.0 529.0 219.0 2,060.0
62.4 1.4 0.0 900.0 193.0 1,955.0
62.3 1.2 0.0 743.0 207.0 1,342.0
100.0 0.0 0.0 0.0 0.0 0.0
6.3 4.3 30,998.0 562.0 892.0 6,500.0
0.0 7.1 40.0 129.0 377.0 4,278.0
60.8 1.5 0.0 775.0 164.0 2,188.0
63.4 0.7 0.0 507.0 202.0 1,537.0
70.6 3.1 0.0 417.0 190.0 6,150.0
72.6 1.9 9.0 447.0 215.0 6,365.0
63.9 0.9 10.0 85.0 82.0 619.0
0.0 2.3 157.0 60.0 75.0 5,848.0
3.3 0.3 0.0 81.0 402.0 3,607.0
18.4 14.8 0.0 240.0 280.0 3,720.0
0.8 9.9 487.0 69.0 478.0 70.0
1.0 3.2 44.0 514.0 218.0 7,395.0
2.9 3.8 0.0 50.0 250.0 3,530.0
14.8 0.1 8.0 17.0 15.0 133.0
9.3 0.2 19,124.0 92.0 55.0 386.0
14.7 0.5 87.0 27.0 25.0 341.0
4.8 3.3 162.0 46.0 169.0 89.0
100.0 0.0 0.0 0.0 0.0 0.0
0.5 0.9 70.0 6.0 48.0 1,455.0
52.0 0.8 22.0 415.0 1,550.0 951.0
5.0 0.1 15.0 45.0 182.0 94.0
4.8 2.0 102.0 39.0 185.0 92.0
4.9 1.5 74.5 29.5 185.0 92.5
5.0 1.0 47.0 20.0 185.0 93.0
2.3 0.2 7,492.0 64.0 77.0 321.0
2.8 0.2 7,405.0 70.0 80.0 375.0
60.1 1.1 39.0 873.0 211.0 2,605.0
16.5 0.4 0.0 11.0 65.0 603.0
70.7 1.2 0.0 10.0 570.0 3,100.0
0.0 3.5 2.0 982.0 337.0 6,610.0
74.7 1.5 0.0 90.0 60.0 1,700.0
18.7 1.4 187.0 155.0 55.0 1,770.0
74.3 4.7 214.0 385.0 201.0 3,627.0
100.0 0.0 0.0 0.0 0.0 0.0
21.5 49.7 0.0 438.0 98.0 13,525.0
19.6 50.4 0.0 73.0 105.0 13,403.0
13.8 0.2 54.0 17.0 26.0 91.0
11.3 0.1 1.0 21.0 17.0 73.0
3.7 2.2 160.0 160.0 210.0 1,600.0
61.3 0.8 2,163.0 2.0 212.0 4,375.0
9.1 0.1 50.0 38.0 12.0 418.0
8.2 0.2 3,382.0 41.0 19.0 734.0
82.4 0.0 0.0 0.0 38.0 121.0
72.9 4.2 0.0 421.0 290.0 4,720.0
1.3 34.5 0.0 70.0 130.0 1,200.0
77.8 4.9 546.0 910.0 1,030.0 12,150.0
59.0 1.6 23.0 273.0 254.0 1,447.0
6.4 0.1 0.0 40.0 30.0 400.0
32.2 16.8 495.0 170.0 330.0 1,360.0
61.7 26.1 0.0 49.0 40.0 1,300.0
11.8 0.1 225.0 87.0 40.0 282.0
10.6 0.3 332.0 34.0 27.0 1,125.0
13.7 65.2 20.0 341.0 150.0 1,125.0
27.9 0.2 138.0 112.0 32.0 552.0
72.4 14.2 12.0 203.0 266.0 2,858.0
73.6 15.2 30.0 275.0 320.0 3,106.0
7.0 0.1 375.0 200.0 60.0 1,000.0
13.9 72.0 56.0 660.0 130.0 1,167.0
45.1 43.6 154.0 134.0 57.0 1,195.0
77.9 4.5 196.0 104.0 83.0 2,308.0
48.3 3.3 7.0 434.0 335.0 3,805.0
50.6 3.3 0.0 455.0 331.0 4,385.0
54.4 4.0 0.0 415.0 337.0 3,926.0
41.3 3.4 3.0 353.0 216.0 4,714.0
48.5 4.4 16.0 399.0 240.0 3,136.0
43.3 4.2 0.0 279.0 131.0 4,042.0
55.0 2.6 0.0 339.0 80.0 2,840.0
52.3 4.4 0.0 177.0 173.0 1,495.0
55.7 1.2 0.0 267.0 97.0 2,142.0
47.5 3.6 0.0 373.0 311.0 5,190.0
36.7 2.5 32.0 211.0 217.0 1,711.0
17.5 0.1 2.0 80.0 32.0 1,054.0
40.1 17.4 0.0 173.0 30.0 2,342.0
15.9 0.1 7.0 81.0 31.0 1,149.0
9.8 0.1 1,094.0 27.0 32.0 338.0
79.2 0.5 0.0 106.0 125.0 766.0
74.7 1.5 0.0 90.0 60.0 1,700.0
50.8 36.4 0.0 63.0 230.0 4,182.0
15.7 0.1 8.0 71.0 34.0 1,066.0
4.7 43.8 3,333.0 88.0 299.0 2,510.0
1.5 28.0 3,300.0 30.0 600.0 3,300.0
0.9 6.0 79.0 360.0 450.0 5,300.0
3.5 4.6 39,907.0 562.0 892.0 6,500.0
0.0 0.7 0.0 41.0 118.0 6,255.0
0.0 2.4 0.0 50.0 210.0 2,675.0
2.3 16.4 72,382.0 153.0 2,590.0 13,500.0
0.0 1.2 33.0 89.0 76.0 2,899.0
2.3 0.2 191.0 0.0 10.0 0.0
2.2 0.2 72.0 31.0 25.0 37.0
15.5 0.1 23.0 12.0 25.0 157.0
0.0 5.9 120.0 140.0 120.0 3,000.0
0.0 4.0 120.0 37.0 95.0 9,680.0
4.6 0.2 370.0 57.0 28.0 480.0
6.3 0.2 200.0 28.0 25.0 890.0
6.0 0.3 3,131.0 54.0 85.0 979.0
13.1 0.1 58.0 79.0 32.0 500.0
15.6 0.1 50.0 102.0 21.0 284.0
27.5 45.4 415.0 870.0 160.0 1,300.0
26.8 46.0 262.0 840.0 158.0 1,425.0
22.8 0.3 64.0 31.0 73.0 665.0
0.0 3.8 61.0 79.0 193.0 6,067.0
0.0 2.6 30.0 64.0 100.0 10,430.0
0.7 4.8 11,078.0 305.0 1,778.0 9,728.0
2.2 0.4 0.0 18.0 29.0 3,428.0
8.1 0.1 927.0 36.0 20.0 250.0
3.0 0.3 41.0 21.0 165.0 128.0
2.7 1.0 41.0 21.0 165.0 128.0
3.4 4.3 140.0 27.0 163.0 99.0
6.7 0.3 8.0 23.0 226.0 144.0
2.2 22.4 676.0 30.0 283.0 104.0
2.2 27.4 563.0 30.0 334.0 63.0
3.4 0.1 7.0 12.0 39.0 254.0
0.0 0.7 70.0 31.0 45.0 1,530.0
9.6 0.2 33.0 31.0 40.0 334.0
6.1 0.1 1,000.0 70.0 30.0 300.0
3.7 2.5 74.0 41.0 198.0 108.0
2.2 28.5 27,667.0 272.0 1,030.0 4,300.0
0.0 6.3 40.0 226.0 380.0 7,860.0
7.6 0.2 569.0 33.0 21.0 178.0
28.9 42.2 0.0 1,644.0 161.0 3,080.0
0.8 0.7 375.0 9.0 910.0 1,216.0
30.2 19.9 22.0 874.0 870.0 1,623.0
11.1 6.8 180.0 435.0 175.0 1,650.0
9.6 6.7 11.0 340.0 118.0 1,148.0
71.0 1.6 2,474.0 1,700.0 1,900.0 23,000.0
0.7 1.0 0.0 0.0 0.0 0.0
6.0 7.0 0.0 0.0 0.0 0.0
0.0 3.3 0.0 70.0 260.0 9,080.0
3.9 0.2 833.0 37.0 19.0 594.0
4.0 0.1 117.0 45.0 55.0 712.0
3.0 0.3 0.0 41.0 47.0 1,179.0
3.2 0.2 1,496.0 46.0 34.0 593.0
81.5 2.8 0.0 61.0 165.0 7,806.0
80.1 3.1 72.0 75.0 178.0 6,006.0
65.6 23.4 3.0 15.0 100.0 1,262.0
75.9 1.7 9.0 387.0 108.0 4,381.0
0.0 6.6 57.0 350.0 330.0 4,500.0
18.1 0.2 66.0 69.0 70.0 188.0
92.0 0.0 0.0 0.0 0.0 0.0
72.0 7.8 0.0 1.5 1.7 16.0
88.4
13.0 2.7 434.0 0.0 0.0 0.0
73.0 0.0 0.0 0.0 0.0 0.0
3.6 26.5 1,442.0 176.0 528.0 24.0
4.7 3.3 99.0 29.0 142.0 75.0
48.0 1.0 0.0 0.0 0.0 0.0
4.2 32.5 0.0 0.0 0.0 0.0
61.8 11.8 0.0 0.0 0.0 0.0
6.0
6.5 0.1 400.0 0.0 0.0 0.0
0.0 3.9
61.6 2.1
40.0 2.0
14.1 3.4
90.9 1.4
4.5 6.6
25.9 0.3
495.0 9.6 1.2 1.3 15.0
79.1 4.0
68.0 1.0
52.0 2.0 21.0 15.0
0.0 0.8
63.6 6.6 1.0 1.0 12.5
8.0 0.3
0.0 16.0
18.1 6.8
25.9 0.3
0.9
73.0 0.0
0.0 4.0
47.5 4.7
15.7 3.5
5.2 0.2
2.4 0.3
19.0 0.4
8.5 14.7
37.5 2.0
0.0 19.5
0.0 17.0
0.3 31.9 0.3 0.4
44.2 1.0 5,000.0 10.0 20.0
15.2 1.6 0.0 0.0 0.0 0.0
7.7 0.2 7.0 48.0 234.0 124.0
0.0 29.5 0.0 0.0 0.0 0.0
9.6 0.2 16,706.0 66.0 58.0 983.0
3.1 0.3 200.0 45.0 94.0 451.0
6.5 0.3 15.0 41.0 9.0 197.0
11.0 0.2 175.0 39.0 21.0 201.0
9.0 0.1 7.0 42.0 20.0 231.0
0.0 0.0 0.0 0.0 0.0 0.0
12 13 14 15 16 17

Vit B-5 Vit B-6 Vit B-9 Vit B-12 Vit C (mg) Vit D (IU)
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
358.0 287.0 3.0 3.2 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 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
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 9.0 0.0 0.0 900.0 0.0

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
596.0 1,235.0 3.0 0.0 31,200.0 0.0
240.0 54.0 9.0 0.0 10,000.0 0.0
516.0 143.0 10.0 0.0 1,000.0 0.0
1,233.0 210.0 30.0 0.0 0.0 0.0
469.0 143.0 50.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
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
0.0 120.0 15.0 0.4 0.0 8.0
124.0 52.0 6.0 0.0 9,700.0 0.0
645.0 302.0 10.0 13.7 700.0 167.0
1,287.0 171.0 6.0 0.0 0.0 0.0
1,342.0 145.0 9.0 0.0 0.0 0.0
1,014.0 164.0 8.0 0.0 0.0 0.0
1,493.0 509.0 20.0 0.0 0.0 0.0
1,054.0 455.0 2.0 9.4 0.0 227.0
750.0 900.0 2.0 0.5 1,000.0 44.0
124.0 217.0 2.0 1.2 0.0 0.0
918.0 563.0 113.0 0.0 6,300.0 0.0
1,349.0 119.0 56.0 0.0 0.0 0.0
201.0 125.0 32.0 0.0 0.0 0.0
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
153.0 245.0 7.0 0.9 1,000.0 36.0
281.0 84.0 22.0 0.0 2,200.0 0.0
281.0 84.0 22.0 0.0 2,200.0 0.0
1,008.0 341.0 44.0 0.0 0.0 0.0
573.0 175.0 63.0 0.0 89,200.0 0.0
547.0 35.0 47.0 0.1 0.0 0.0
856.0 399.0 1.0 8.7 400.0 643.0
0.0 380.0 0.0 3.0 1,000.0 0.0
254.0 118.0 32.0 0.0 0.0 0.0
298.0 61.0 16.0 0.0 9,000.0 0.0
155.0 218.0 29.0 0.0 17,000.0 0.0
500.0 56.0 5.0 1.3 4,700.0 0.0
510.0 58.0 14.0 1.2 4,200.0 0.0
276.0 104.0 3.0 1.2 2,000.0 0.0
800.0 209.0 11.0 0.0 2,400.0 0.0
350.0 150.0 44.0 9.0 3,000.0 0.0
805.0 500.0 9.0 0.7 900.0 23.0
590.0 340.0 11.0 2.6 0.0 3.0
638.0 604.0 13.0 1.1 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
476.0 352.0 58.0 0.0 40,200.0 0.0
282.0 260.0 23.0 0.0 0.0 0.0
123.0 120.0 19.0 0.0 7,400.0 0.0
566.0 386.0 10.0 1.6 0.0 1.0
1,456.0 294.0 38.0 0.0 0.0 0.0
520.0 210.0 2.0 0.7 0.0 63.0
199.0 49.0 4.0 0.0 7,000.0 0.0
143.0 44.0 8.0 0.0 10,000.0 0.0
105.0 44.0 8.0 0.0 2,000.0 0.0
290.0 345.0 34.0 0.0 8,000.0 0.0
1,758.0 174.0 274.0 0.0 1,800.0 0.0
551.0 2,258.0 452.0 6.8 67,700.0 129.0
608.0 56.0 7.0 0.6 500.0 0.0
472.0 36.0 12.0 0.8 0.0 0.0
297.0 42.0 0.0 0.2 0.0 0.0
300.0 34.0 0.0 0.2 0.0 0.0
418.0 38.0 0.0 0.3 0.0 0.0
0.0 370.0 4.0 6.3 0.0 0.0
135.0 29.0 5.0 0.0 9,500.0 0.0
422.0 205.0 4.0 0.0 600.0 0.0
190.0 5.0 4.0 0.1 0.0 0.0
300.0 54.0 26.0 0.0 3,300.0 0.0
212.0 124.0 43.0 0.0 36,600.0 0.0
267.0 165.0 166.0 0.0 35,300.0 0.0
91.0 271.0 29.0 0.0 120,000.0 0.0
147.0 209.0 18.0 0.0 57,000.0 0.0
309.0 219.0 61.0 0.0 85,000.0 0.0
667.0 184.0 57.0 0.0 48,200.0 0.0
357.0 82.0 14.0 0.3 0.0 0.0
660.0 170.0 24.0 2.2 0.0 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
1,243.0 110.0 20.0 0.0 0.0 0.0
1,221.0 537.0 8.0 5.2 0.0 0.0
360.0 150.0 43.0 0.5 2,700.0 0.0
56.0 100.0 18.0 0.0 10,000.0 0.0
79.0 70.0 9.0 0.8 0.0 12.0
487.0 162.0 24.0 1.6 0.0 124.0
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
127.0 300.0 12.0 1.2 0.0 24.0
984.0 223.0 57.0 0.0 0.0 0.0
1,214.0 323.0 48.0 0.0 0.0 0.0
431.0 142.0 18.0 0.0 0.0 0.0
431.0 142.0 237.0 0.0 0.0 0.0
274.0 91.0 52.0 0.0 5,600.0 0.0
475.0 2,260.0 452.0 6.8 67,700.0 0.0
65.0 195.0 194.0 0.0 28,100.0 0.0
47.0 100.0 98.0 0.0 14,300.0 0.0
912.0 216.0 29.0 0.3 0.0 11.0
329.0 55.0 21.0 0.0 26,200.0 0.0
125.0 47.0 24.0 0.0 58,800.0 0.0
785.0 474.0 525.0 0.0 6,300.0 0.0
732.0 318.0 388.0 0.0 0.0 0.0
94.0 74.0 37.0 0.0 16,300.0 0.0
225.0 141.0 33.0 0.0 12,200.0 0.0
734.0 442.0 389.0 0.0 0.0 0.0
780.0 397.0 394.0 0.0 4,500.0 0.0
997.0 527.0 463.0 0.0 0.0 0.0
780.0 397.0 394.0 0.0 4,500.0 0.0
899.0 286.0 444.0 0.0 0.0 0.0
729.0 439.0 386.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
6,184.0 760.0 738.0 54.0 4,500.0 0.0
1,973.0 640.0 31.0 0.5 7,200.0 0.0
744.0 428.0 364.0 0.0 0.0 0.0
1,355.0 512.0 395.0 0.0 0.0 0.0
440.0 582.0 54.0 0.0 0.0 0.0
1,008.0 341.0 44.0 0.0 0.0 0.0
434.0 106.0 9.0 0.0 1,200.0 0.0
329.0 344.0 12.0 1.2 0.0 229.0
1,497.0 104.0 16.0 0.0 2,100.0 7.0
520.0 50.0 49.0 0.5 100.0 0.0
1,438.0 143.0 47.0 1.3 0.0 50.0
841.0 506.0 1.0 0.4 0.0 37.0
0.0 230.0 6.0 0.3 0.0 2.0
48.0 32.0 0.0 0.0 100.0 0.0
228.0 217.0 4.0 0.0 8,500.0 0.0
183.0 63.0 25.0 0.0 92,700.0 0.0
373.0 36.0 5.0 0.5 0.0 2.0
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
3,568.0 361.0 50.0 4.0 6,800.0 0.0
357.0 37.0 5.0 0.5 0.0 0.0
356.0 38.0 5.0 0.5 200.0 1.0
358.5 37.5 5.0 0.5 100.0 1.0
361.0 37.0 5.0 0.5 0.0 1.0
144.0 100.0 36.0 0.0 3,700.0 0.0
134.0 90.0 38.0 0.0 18,000.0 0.0
2,140.0 540.0 479.0 0.0 4,400.0 0.0
0.0 100.0 14.0 0.0 71,500.0 0.0
0.0 90.0 12.0 0.0 183,000.0 0.0
837.0 765.0 0.0 0.5 0.0 10.0
431.0 142.0 18.0 0.0 0.0 0.0
717.0 93.0 42.0 0.0 6,800.0 0.0
424.0 622.0 19.0 0.0 0.0 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
1,060.0 543.0 74.0 0.0 0.0 0.0
61.0 41.0 3.0 0.0 4,600.0 0.0
49.0 18.0 0.0 0.0 900.0 0.0
500.0 50.0 42.0 12.0 8,000.0 0.0
564.0 67.0 0.0 0.0 4,800.0 0.0
155.0 88.0 19.0 0.0 18,000.0 0.0
105.0 72.0 21.0 0.0 36,700.0 0.0
68.0 24.0 2.0 0.0 500.0 0.0
848.0 384.0 85.0 0.0 0.0 0.0
600.0 40.0 5.0 1.0 0.0 52.0
4,600.0 1,220.0 243.0 3.7 0.0 0.0
906.0 281.0 216.0 0.0 0.0 0.0
200.0 90.0 15.0 0.0 21,000.0 0.0
1,160.0 180.0 9.0 0.7 1,100.0 0.0
700.0 200.0 0.0 0.0 0.0 0.0
250.0 60.0 30.0 0.0 53,200.0 0.0
185.0 25.0 5.0 0.0 5,400.0 0.0
570.0 537.0 98.0 0.0 1,300.0 0.0
314.0 293.0 23.0 0.0 17,100.0 0.0
381.0 51.0 61.0 0.1 0.0 0.0
410.0 73.0 60.0 0.1 0.0 0.0
245.0 215.0 88.0 0.0 21,100.0 0.0
863.0 210.0 22.0 0.0 1,100.0 0.0
230.0 109.0 25.0 0.0 300.0 0.0
510.0 157.0 31.0 0.0 0.0 0.0
440.0 75.0 110.0 0.0 400.0 0.0
203.0 84.0 111.0 0.0 0.0 0.0
278.0 63.0 104.0 0.0 0.0 0.0
686.0 209.0 50.0 0.0 0.0 0.0
341.0 68.0 62.0 0.0 0.0 0.0
336.0 263.0 75.0 0.0 100.0 0.0
831.0 265.0 35.0 0.0 0.0 0.0
387.0 69.0 34.0 0.0 100.0 0.0
397.0 34.0 24.0 0.0 0.0 0.0
820.0 119.0 85.0 0.0 200.0 0.0
243.0 91.0 37.0 0.2 200.0 0.0
296.0 295.0 16.0 0.0 19,700.0 0.0
390.0 175.0 64.0 0.0 700.0 0.0
279.0 170.0 18.0 0.0 8,600.0 0.0
218.0 19.0 38.0 0.0 61,800.0 0.0
95.0 174.0 5.0 0.0 2,300.0 0.0
431.0 142.0 18.0 0.0 0.0 0.0
4,347.0 723.0 75.0 0.0 18,600.0 0.0
281.0 203.0 18.0 0.0 19,700.0 0.0
1,200.0 60.0 60.0 9.4 2,000.0 0.0
1,200.0 60.0 60.0 3.2 2,000.0 0.0
1,600.0 340.0 25.0 0.4 5,800.0 3.0
6,184.0 760.0 738.0 54.0 4,500.0 0.0
717.0 580.0 8.0 0.5 0.0 0.0
1,169.0 370.0 11.0 0.4 0.0 0.0
6,280.0 1,470.0 677.0 49.4 24,500.0 0.0
503.0 208.0 8.0 1.5 1,700.0 94.0
38.0 9.0 1.0 0.0 1,000.0 0.0
240.0 51.0 14.0 0.0 3,200.0 0.0
48.0 28.0 7.0 0.0 4,200.0 0.0
750.0 300.0 15.0 1.0 0.0 478.0
412.0 330.0 2.0 1.8 1,100.0 390.0
99.0 224.0 10.0 0.0 80,400.0 0.0
168.0 168.0 26.0 0.0 183,500.0 0.0
317.0 291.0 46.0 0.0 127,700.0 0.0
213.0 112.0 18.0 0.0 47,800.0 0.0
0.0 75.0 5.0 0.0 9,400.0 0.0
520.0 1,700.0 51.0 0.0 5,600.0 0.0
513.0 1,274.0 50.0 0.0 2,300.0 0.0
334.0 367.0 20.0 0.0 8,700.0 0.0
1,178.0 330.0 10.0 0.4 0.0 5.0
1,425.0 749.0 4.0 0.2 1,200.0 5.0
6,233.0 853.0 588.0 16.6 17,900.0 0.0
241.0 150.0 1.0 0.1 0.0 0.0
283.0 42.0 10.0 0.0 34,400.0 0.0
215.0 68.0 12.0 1.0 0.0 0.0
215.0 68.0 12.0 0.6 0.0 0.0
557.0 46.0 12.0 0.4 0.0 3.0
446.0 16.0 9.0 0.5 0.0 0.0
141.0 37.0 7.0 2.3 0.0 16.0
340.0 80.0 21.0 1.5 0.0 20.0
165.0 71.0 25.0 0.0 14,800.0 0.0
51.0 52.0 26.0 0.4 0.0 0.0
155.0 67.0 109.0 0.0 4,900.0 0.0
187.0 190.0 80.0 0.0 31,000.0 0.0
253.0 22.0 10.0 0.5 0.0 0.0
2,950.0 190.0 30.0 13.5 0.0 0.0
1,664.0 818.0 25.0 3.2 0.0 0.0
221.0 45.0 3.0 0.0 8,100.0 0.0
985.0 473.0 87.0 0.0 600.0 0.0
500.0 150.0 16.0 3.0 5,300.0 0.0
793.0 377.0 375.0 0.0 6,000.0 0.0
147.0 65.0 165.0 0.0 29,000.0 0.0
929.0 176.0 172.0 0.0 15,300.0 0.0
0.0 6,400.0 1,290.0 19.5 67,700.0 0.0
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
89.0 80.0 15.0 0.0 12,700.0 0.0
118.0 111.0 8.0 0.0 9,300.0 0.0
110.0 56.0 30.0 0.0 9,000.0 0.0
186.0 60.0 29.0 0.0 16,000.0 0.0
1,000.0 150.0 21.0 0.0 0.0 0.0
434.0 181.0 18.0 0.0 0.0 0.0
1,185.0 213.0 20.0 0.4 0.0 0.0
954.0 368.0 38.0 0.0 0.0 0.0
1,940.0 200.0 13.0 7.8 500.0 155.0
50.0 86.0 2.0 0.0 10,800.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
7.4 2.4 0.0 1.9 0.0

0.0 0.0 0.0 0.0 23.0 52.0


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
389.0 32.0 7.0 0.4 500.0 2.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 7.0 50.0

166.7

333.3

0.3 2.0
15.0 100.0
0.0 0.0 0.0 0.0 0.0 0.0
641.0 53.0 12.0 0.6 900.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
273.0 138.0 19.0 0.0 5,900.0 0.0
204.0 163.0 24.0 0.0 17,900.0 0.0
91.0 43.0 10.0 0.0 24,800.0 0.0
180.0 31.0 24.0 0.0 30,100.0 0.0
130.0 20.0 10.0 0.0 29,200.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
18 19 20 21 22 23

Vit E Vit K Choline Ca (mg) Copper Fe (mg)


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
230.0 0.1 75,800.0 60,000.0 50.0 460.0
17,460.0 71.3 200.0 0.0 0.0 0.0
41,080.0 5.4 200.0 0.0 0.0 0.0
17,500.0 0.0 200.0 0.0 0.0 0.0
14,300.0 1.9 200.0 0.0 0.0 0.0
14,350.0 60.2 300.0 1,000.0 0.0 560.0
0.0 0.0 0.0 0.0 0.0 0.0
8,180.0 183.9 200.0 0.0 0.0 50.0
1,650.0 1.4 10,300.0 88,000.0 251.0 3,300.0

0.0 0.0 0.0 19,000.0 51.0 240.0


0.0 0.0 0.0 0.0 0.0 0.0
80.0 1.7 23,200.0 181,000.0 299.0 1,700.0
890.0 3.3 2,800.0 13,000.0 78.0 390.0
4,330.0 3.1 13,900.0 55,000.0 343.0 2,660.0
0.0 0.0 0.0 18,000.0 1,100.0 2,200.0
26,220.0 0.0 52,100.0 264,000.0 996.0 3,720.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
900.0 34.1 0.0 37,000.0 2,195.0 6,680.0
1,000.0 0.1 65,000.0 18,000.0 250.0 1,500.0
570.0 19.3 6,000.0 6,000.0 57.0 280.0
1,070.0 0.1 65,000.0 57,000.0 92.0 1,100.0
0.0 0.0 0.0 3,000.0 210.0 800.0
0.0 0.0 0.0 9,000.0 110.0 800.0
110.0 0.1 5,800.0 28,000.0 220.0 800.0
1,200.0 1.9 30,700.0 23,000.0 277.0 1,470.0
1,000.0 0.0 65,000.0 8,000.0 86.0 1,020.0
500.0 0.1 65,000.0 16,000.0 64.0 730.0
0.0 0.0 0.0 14,000.0 39.0 970.0
15,030.0 14.2 45,600.0 114,000.0 1,725.0 4,700.0
1,090.0 0.0 0.0 54,000.0 626.0 4,720.0
700.0 3.0 0.0 55,000.0 437.0 4,000.0
0.0 0.0 2,300.0 83,000.0 47.0 710.0
0.0 0.0 0.0 1,000.0 7.0 50.0
0.0 0.0 0.0 1,000.0 7.0 60.0
640.0 0.1 65,200.0 16,000.0 28.0 380.0
300.0 3.5 6,900.0 9,000.0 82.0 240.0
300.0 3.5 6,900.0 9,000.0 82.0 240.0
820.0 1.9 31,200.0 34,000.0 382.0 3,880.0
780.0 101.6 18,700.0 47,000.0 49.0 730.0
150.0 6.5 10,000.0 29,000.0 224.0 2,250.0
1,520.0 5.0 65,000.0 12,000.0 73.0 1,630.0
0.0 0.0 0.0 6,000.0 144.0 3,820.0
100.0 2.5 12,000.0 128,000.0 3,788.0 13,860.0
1,060.0 1.1 8,200.0 21,000.0 127.0 800.0
120.0 3.0 6,700.0 15,000.0 51.0 350.0
1,200.0 0.0 65,000.0 32,000.0 1,891.0 680.0
0.0 0.0 0.0 39,000.0 2,114.0 1,010.0
1,100.0 0.0 80,900.0 52,000.0 264.0 2,410.0
260.0 1.8 12,300.0 30,000.0 151.0 610.0
0.0 0.0 0.0 89,000.0 669.0 740.0
170.0 0.0 72,300.0 6,000.0 75.0 1,010.0
0.0 0.0 83,400.0 11,000.0 34.0 2,700.0
300.0 1.2 90,100.0 24,000.0 73.0 1,570.0
0.0 0.0 0.0 2,250,000.0 0.0 0.0
0.0 0.0 0.0 2,070,000.0 0.0 0.0
0.0 0.0 0.0 19,000.0 418.0 940.0
20.0 2.2 37,800.0 29,000.0 420.0 2,500.0
20.0 0.4 6,100.0 23,000.0 39.0 210.0
380.0 1.3 0.0 8,000.0 74.0 2,420.0
850.0 5.9 30,400.0 24,000.0 367.0 2,630.0
270.0 0.0 46,600.0 6,000.0 70.0 480.0
70.0 2.1 6,100.0 13,000.0 60.0 360.0
70.0 2.1 6,100.0 16,000.0 104.0 320.0
0.0 0.0 0.0 10,000.0 68.0 1,320.0
0.0 0.0 0.0 37,000.0 88.0 1,200.0
90.0 14.5 95,500.0 55,000.0 866.0 4,430.0
260.0 1.2 14,400.0 41,000.0 200.0 26,130.0
960.0 9.1 29,500.0 199,000.0 60.0 240.0
510.0 5.7 46,100.0 189,000.0 491.0 2,350.0
540.0 8.1 0.0 56,000.0 1,028.0 8,020.0
590.0 7.2 0.0 62,000.0 1,248.0 6,320.0
590.0 7.3 0.0 73,000.0 1,766.0 11,900.0
200.0 1.1 0.0 5,000.0 253.0 3,400.0
260.0 6.4 1,900.0 6,000.0 57.0 170.0
430.0 59.5 10,100.0 43,000.0 281.0 930.0
0.0 0.0 1,100.0 7,000.0 23.0 80.0
240.0 0.2 12,100.0 14,000.0 435.0 2,430.0
150.0 76.0 10,700.0 40,000.0 19.0 470.0
2,260.0 510.8 23,200.0 145,000.0 39.0 190.0
0.0 817.0 0.0 135,000.0 290.0 1,700.0
110.0 38.2 17,100.0 45,000.0 17.0 800.0
880.0 177.0 19,100.0 42,000.0 70.0 1,400.0
80.0 15.5 44,300.0 22,000.0 39.0 420.0
4,960.0 1.9 17,600.0 108,000.0 469.0 4,380.0
190.0 0.0 0.0 12,000.0 128.0 1,910.0
0.0 0.0 0.0 0.0 0.0 0.0
840.0 1.8 38,800.0 37,000.0 80.0 2,030.0
0.0 0.0 0.0 24,000.0 247.0 1,080.0
200.0 0.0 0.0 5,000.0 142.0 2,650.0
1,840.0 0.1 33,600.0 101,000.0 760.0 840.0
20.0 0.3 3,300.0 13,000.0 69.0 310.0
140.0 1.6 15,400.0 782,000.0 25.0 220.0
400.0 1.4 42,500.0 10,000.0 75.0 560.0
0.0 0.0 0.0 0.0 0.0 0.0
730.0 2.6 6,100.0 6,000.0 68.0 250.0
390.0 0.1 65,000.0 33,000.0 26.0 1,050.0
0.0 0.0 0.0 40,000.0 454.0 3,630.0
740.0 151.5 17,100.0 58,000.0 499.0 2,130.0
110.0 0.1 0.0 21,000.0 289.0 1,300.0
110.0 0.1 15,100.0 21,000.0 289.0 3,300.0
1,130.0 41.6 16,000.0 24,000.0 189.0 2,140.0
15,260.0 0.6 21,800.0 60,000.0 170.0 26,200.0
2,030.0 482.9 19,300.0 99,000.0 130.0 2,710.0
1,940.0 461.6 18,400.0 127,000.0 180.0 2,300.0
370.0 0.5 78,700.0 35,000.0 297.0 1,900.0
870.0 7.8 12,300.0 25,000.0 90.0 690.0
290.0 2.2 5,700.0 16,000.0 48.0 410.0
210.0 5.6 66,200.0 113,000.0 893.0 5,070.0
210.0 5.6 66,200.0 240,000.0 984.0 10,440.0
0.0 0.0 0.0 37,000.0 69.0 1,040.0
410.0 14.4 15,300.0 37,000.0 69.0 1,030.0
0.0 0.0 0.0 166,000.0 639.0 7,010.0
210.0 5.6 65,900.0 83,000.0 699.0 6,690.0
210.0 5.7 67,200.0 130,000.0 810.0 6,770.0
220.0 19.0 0.0 143,000.0 958.0 8,200.0
210.0 5.6 66,400.0 123,000.0 841.0 5,020.0
0.0 0.0 0.0 173,000.0 635.0 7,730.0
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
0.0 0.0 0.0 13,000.0 306.0 2,570.0
20.0 2.5 87,400.0 147,000.0 834.0 5,490.0
720.0 6.0 96,700.0 81,000.0 740.0 7,510.0
320.0 7.0 54,200.0 41,000.0 515.0 4,060.0
820.0 1.9 31,200.0 34,000.0 382.0 3,880.0
350.0 15.6 15,800.0 162,000.0 287.0 2,030.0
850.0 0.1 61,800.0 47,000.0 27.0 840.0
10.0 0.0 17,300.0 3,000.0 318.0 500.0
0.0 0.0 0.0 24,000.0 78.0 2,360.0
970.0 0.3 251,100.0 53,000.0 102.0 1,830.0
220.0 0.0 82,300.0 6,000.0 271.0 940.0
390.0 0.0 59,100.0 5,000.0 110.0 1,350.0
0.0 0.4 3,200.0 11,000.0 18.0 250.0
1,160.0 15.5 9,900.0 24,000.0 46.0 460.0
1,460.0 40.3 7,800.0 34,000.0 130.0 310.0
70.0 0.3 14,300.0 113,000.0 25.0 30.0
0.0 0.0 0.0 0.0 0.0 0.0
1,470.0 0.1 80,900.0 48,000.0 1,663.0 300.0
0.0 0.1 169,200.0 1,257,000.0 41.0 320.0
10.0 0.0 15,600.0 122,000.0 13.0 30.0
30.0 0.2 16,400.0 120,000.0 6.0 20.0
20.0 0.2 17,050.0 122,500.0 8.0 25.0
10.0 0.1 17,700.0 125,000.0 10.0 30.0
150.0 140.3 11,800.0 33,000.0 28.0 1,200.0
290.0 173.6 13,400.0 36,000.0 29.0 860.0
490.0 5.0 96,400.0 56,000.0 519.0 7,540.0
70.0 0.4 7,100.0 5,000.0 148.0 310.0
310.0 1.6 12,700.0 33,000.0 631.0 1,700.0
220.0 0.0 79,700.0 6,000.0 89.0 970.0
110.0 0.1 0.0 21,000.0 289.0 1,300.0
70.0 0.3 23,000.0 2,000.0 54.0 520.0
490.0 0.3 0.0 7,000.0 314.0 2,710.0
0.0 0.0 0.0 0.0 0.0 0.0
6,930.0 0.0 55,300.0 54,000.0 671.0 2,260.0
8,990.0 0.6 63,000.0 43,000.0 473.0 1,870.0
180.0 2.2 3,400.0 6,000.0 27.0 120.0
10.0 0.0 1,800.0 8,000.0 12.0 120.0
550.0 0.1 65,000.0 26,000.0 94.0 3,950.0
190.0 15.7 12,700.0 28,000.0 364.0 4,060.0
20.0 2.9 7,600.0 6,000.0 24.0 170.0
50.0 2.5 7,600.0 9,000.0 41.0 210.0
0.0 0.0 2,200.0 6,000.0 36.0 420.0
50.0 0.9 0.0 8,000.0 750.0 3,010.0
130.0 0.0 72,800.0 6,000.0 40.0 6,400.0
7,200.0 2.9 22,600.0 0.0 390.0 8,750.0
0.0 0.0 0.0 138,000.0 981.0 7,570.0
30.0 0.1 11,100.0 30,000.0 85.0 300.0
0.0 0.0 26,400.0 241,000.0 124.0 1,130.0
0.0 1.3 22,500.0 148,000.0 103.0 1,090.0
180.0 0.0 8,400.0 40,000.0 45.0 100.0
770.0 2.2 6,200.0 6,000.0 86.0 280.0
700.0 2.7 39,200.0 98,000.0 1,586.0 2,910.0
350.0 2.3 16,500.0 17,000.0 178.0 540.0
720.0 2.4 14,600.0 31,000.0 463.0 4,010.0
230.0 6.0 27,600.0 48,000.0 100.0 2,380.0
360.0 53.0 12,300.0 81,000.0 94.0 800.0
1,400.0 3.5 40,500.0 70,000.0 1,200.0 2,530.0
2,430.0 4.1 12,600.0 4,000.0 162.0 1,980.0
290.0 1.2 21,200.0 7,000.0 262.0 3,190.0
330.0 1.2 14,600.0 73,000.0 186.0 2,830.0
220.0 3.1 14,600.0 151,000.0 253.0 3,740.0
240.0 3.4 16,100.0 119,000.0 138.0 3,330.0
550.0 7.8 26,500.0 107,000.0 377.0 2,430.0
480.0 1.5 14,600.0 66,000.0 209.0 2,700.0
370.0 1.4 26,500.0 103,000.0 282.0 2,500.0
610.0 1.4 26,500.0 15,000.0 290.0 3,060.0
0.0 0.0 0.0 66,000.0 198.0 1,830.0
0.0 0.0 0.0 86,000.0 168.0 1,400.0
190.0 4.9 18,700.0 142,000.0 159.0 3,460.0
0.0 0.0 19,200.0 126,000.0 94.0 1,560.0
10.0 1.9 12,100.0 12,000.0 108.0 780.0
760.0 11.1 0.0 9,000.0 145.0 1,290.0
10.0 2.9 16,400.0 10,000.0 134.0 730.0
730.0 2.6 6,100.0 24,000.0 16.0 100.0
120.0 3.5 11,100.0 50,000.0 318.0 1,880.0
110.0 0.1 0.0 21,000.0 289.0 1,300.0
6,740.0 22.1 12,100.0 24,000.0 398.0 1,610.0
10.0 1.6 11,000.0 9,000.0 116.0 520.0
0.0 0.0 0.0 70,000.0 400.0 5,500.0
0.0 0.0 0.0 70,000.0 400.0 5,500.0
700.0 2.8 53,600.0 11,000.0 253.0 2,400.0
0.0 0.0 0.0 11,000.0 5,962.0 30,530.0
0.0 0.0 0.0 10,000.0 116.0 1,170.0
0.0 0.0 0.0 10,000.0 143.0 1,770.0
120.0 0.8 221,800.0 5,000.0 407.0 12,000.0
510.0 0.1 65,000.0 18,000.0 32.0 360.0
90.0 47.0 3,600.0 0.0 85.0 400.0
30.0 7.2 5,700.0 14,000.0 71.0 220.0
120.0 4.5 5,100.0 9,000.0 82.0 170.0
200.0 0.1 65,000.0 26,000.0 72.0 370.0
500.0 0.1 65,000.0 4,000.0 126.0 810.0
370.0 7.4 5,500.0 10,000.0 66.0 340.0
0.0 0.0 0.0 11,000.0 107.0 460.0
1,580.0 4.9 5,600.0 7,000.0 17.0 430.0
20.0 0.7 5,500.0 13,000.0 110.0 290.0
20.0 0.7 5,500.0 16,000.0 107.0 280.0
2,300.0 0.0 0.0 105,000.0 1,300.0 3,920.0
1,930.0 13.2 71,400.0 110,000.0 1,325.0 4,200.0
100.0 0.5 9,800.0 5,000.0 78.0 260.0
320.0 2.9 61,800.0 11,000.0 64.0 1,020.0
190.0 0.2 73,400.0 5,000.0 27.0 370.0
700.0 0.0 194,400.0 8,000.0 492.0 8,990.0
0.0 0.0 0.0 6,000.0 34.0 320.0
130.0 0.0 7,700.0 12,000.0 47.0 90.0
10.0 0.0 0.0 61,000.0 28.0 140.0
10.0 0.1 17,500.0 61,000.0 28.0 140.0
80.0 0.0 18,400.0 83,000.0 29.0 70.0
10.0 0.0 17,900.0 86,000.0 30.0 150.0
190.0 2.3 15,400.0 505,000.0 11.0 440.0
240.0 2.3 15,400.0 700,000.0 36.0 240.0
0.0 1.3 6,500.0 25,000.0 50.0 340.0
1,200.0 0.7 0.0 9,000.0 75.0 1,010.0
40.0 0.2 6,000.0 16,000.0 75.0 800.0
170.0 68.8 12,300.0 35,000.0 62.0 400.0
40.0 0.0 16,300.0 91,000.0 30.0 150.0
0.0 0.0 0.0 26,000.0 240.0 6,400.0
0.0 0.0 0.0 12,000.0 250.0 800.0
50.0 0.1 4,100.0 7,000.0 42.0 240.0
310.0 4.3 78,700.0 255,000.0 1,220.0 5,730.0
0.0 0.0 0.0 90,000.0 587.0 6,020.0
850.0 47.0 115,900.0 277,000.0 1,658.0 15,700.0
0.0 0.0 0.0 197,000.0 128.0 3,550.0
0.0 0.0 0.0 67,000.0 427.0 2,100.0
15,300.0 0.5 31,000.0 30,000.0 200.0 27,000.0
0.0 0.0 0.0 360,000.0 0.0 0.0
0.0 0.0 0.0 450,000.0 0.0 0.0
260.0 0.0 0.0 17,000.0 100.0 750.0
540.0 7.9 6,700.0 10,000.0 59.0 270.0
680.0 2.9 7,000.0 31,000.0 69.0 970.0
0.0 0.0 0.0 11,000.0 101.0 490.0
0.0 0.0 0.0 5,000.0 62.0 470.0
1,240.0 1.9 32,100.0 11,000.0 445.0 1,490.0
290.0 1.1 22,400.0 9,000.0 569.0 1,870.0
4,290.0 20.9 19,400.0 174,000.0 523.0 2,320.0
1,010.0 1.9 0.0 32,000.0 363.0 4,560.0
200.0 0.1 65,000.0 43,000.0 188.0 1,500.0
190.0 14.6 5,600.0 10,000.0 127.0 360.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 516.5 0.0 14.4

3.4 0.0 0.0 150.0 0.0 0.0


0.0 0.0 0.0 0.0 0.0 0.0
2,580.0 0.7 682,300.0 129,000.0 77.0 2,730.0
60.0 0.2 15,200.0 121,000.0 9.0 50.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 452.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
3.0 0.0 0.0 120.0 0.0 0.0

666.7 11.7

833.3 11.7

1,118.0 4.5
0.0 0.0 0.0 110.4 0.0 0.0
0.0 0.2 15,200.0 199,000.0 15.0 90.0
0.0 0.0 0.0 85.0 0.0 1.5
660.0 13.2 8,800.0 33,000.0 45.0 300.0
120.0 4.3 9,500.0 16,000.0 53.0 370.0
150.0 0.0 5,100.0 11,000.0 37.0 130.0
200.0 0.1 6,200.0 10,000.0 22.0 100.0
40.0 0.0 7,700.0 7,000.0 38.0 200.0
0.0 0.0 0.0 0.0 0.0 0.0
24 25 26 27 28 29

Magnesium Manganese P (mg) Potassium Selenium Sodium


0.0 0.0 0.0 0.0 0.0 0.0
0.0
5,000.0
230,000.0
144,000.0
160,000.0
1,000.0
1,000.0
55

63
27
22
15
63
53
51
7
30
28
43
43
100
9
14
26
186
17
15
11
30
15
3
29
51
9
17
16
30
67
14
91
10
16
5
6
18
5
20
27
23
47
104
37
17
84
43
80
35
5
27
16
26
39
20
32
28
20
11
17
0.0
453
30
134
185
713
42
407
320
320
0.0
108
150
137
25
134
665
377
275
346
267
249
270
221
113
285
454
13
328
78
187
166
58
224
107
60
101
101
155
165
61
242
355
226
344
61
60
205
0.0
108
300
118
293
66
125
314
0.0
148.9
221
650
263
0.0
192
0.0
106
206
219
366
0.0
81
180
276
0.0
163
0.0
240
950
113
258
274
0.0
0.0
206
0.0
0.0
0.0
239
151
170
225
0.0
325
184
193
178
172
0.0
217
186
185
311
243
146
0.0
130
33
26
252
160
180
190
238
240
237
190
188
178
173
177
272
115
161
208
209
166
40
37
132
423
227
119
149
177
211
166
289
41
114
142
202
92
70
0.0
107
968
888
0.0
203
96
103
94
375
517
393
95
105
119
157
0.0
15
18
4
0
0
30
1
0.0
0.0
0.0
15
192
194
449
0.0
0
2
10
13
13
0.0
21
47
166
54
23
180
38
51
28
30
28
86
43
32
33
17
61
46
69
66
63
25
35
40
45
261
70
79
20
63
49
34
95
46
24
50
29
22
20
25
67
64
49
16
34
57
0.0
0
0
0
0
0
480
310
537
850
298
0
0
24
0
346
0.0
351
134
455
274
75
351
85
287
362
387
308
427
78
60
370
137
53
393
375
80
263
318
205
34
0.0
31
33
40
99
183
0
135
70
192
28
52
47
203
180
61
200
40
62
69
52
60
110
0.0 0.0 0.0 0.0 0.0 0.0
67,000.0 15.0 221,000.0 356,000.0 36.5 86,000.0
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 0.0 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
4,000.0 20.0 3,000.0 8,000.0 0.9 872,000.0

10,000.0 100.0 26,000.0 211,000.0 0.2 2,000.0


0.0 0.0 0.0 0.0 0.0 0.0
25,000.0 1,672.0 153,000.0 401,000.0 14.2 17,000.0
10,000.0 77.0 23,000.0 259,000.0 0.1 1,000.0
32,000.0 235.0 71,000.0 1,162,000.0 2.2 10,000.0
231,000.0 1,300.0 347,000.0 460,000.0 8.3 1,000.0
268,000.0 2,285.0 484,000.0 705,000.0 2.5 1,000.0
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 0.0 0.0 0.0 0.0
292,000.0 1,655.0 593,000.0 660,000.0 19.9 12,000.0
20,000.0 0.0 147,000.0 285,000.0 14.1 58,000.0
6,000.0 336.0 12,000.0 77,000.0 0.1 1,000.0
32,000.0 35.0 236,000.0 327,000.0 36.5 90,000.0
23,000.0 1,037.0 95,000.0 76,000.0 0.0 1,000.0
35,000.0 1,100.0 108,000.0 86,000.0 0.0 1,000.0
25,000.0 1,088.0 115,000.0 115,000.0 15.1 5,000.0
143,000.0 3,743.0 333,000.0 223,000.0 23.4 7,000.0
50,000.0 15.0 254,000.0 252,000.0 36.5 39,000.0
50,000.0 15.0 191,000.0 444,000.0 36.5 37,000.0
33,000.0 19.0 217,000.0 237,000.0 65.7 50,000.0
163,000.0 6,175.0 290,000.0 680,000.0 2.4 0.0
177,000.0 4,916.0 523,000.0 429,000.0 0.0 2,000.0
144,000.0 4,019.0 452,000.0 371,000.0 34.0 30,000.0
9,000.0 64.0 4,000.0 133,000.0 1.2 28,000.0
0.0 4.0 0.0 2,000.0 0.6 1,000.0
0.0 4.0 0.0 2,000.0 0.6 2,000.0
32,000.0 15.0 203,000.0 413,000.0 33.1 54,000.0
14,000.0 250.0 25,000.0 230,000.0 0.3 2,000.0
14,000.0 250.0 25,000.0 230,000.0 0.3 2,000.0
138,000.0 3,799.0 346,000.0 405,000.0 70.7 200,000.0
21,000.0 210.0 66,000.0 316,000.0 2.5 33,000.0
31,000.0 128.0 101,000.0 149,000.0 6.3 312,000.0
76,000.0 15.0 217,000.0 314,000.0 44.1 90,000.0
24,000.0 19.0 221,000.0 360,000.0 10.1 53,000.0
499,000.0 3,837.0 734,000.0 1,524,000.0 14.3 21,000.0
12,000.0 125.0 44,000.0 340,000.0 0.3 1,000.0
17,000.0 175.0 38,000.0 262,000.0 0.2 2,000.0
33,000.0 35.0 221,000.0 246,000.0 44.8 44,000.0
38,000.0 70.0 251,000.0 279,000.0 51.8 306,000.0
37,000.0 50.0 205,000.0 185,000.0 38.0 148,000.0
25,000.0 258.0 47,000.0 337,000.0 0.6 55,000.0
34,000.0 150.0 229,000.0 329,000.0 37.4 293,000.0
25,000.0 29.0 229,000.0 369,000.0 35.4 55,000.0
19,000.0 38.0 168,000.0 429,000.0 28.2 1,439,000.0
23,000.0 13.0 202,000.0 340,000.0 26.4 55,000.0
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
30,000.0 336.0 38,000.0 484,000.0 0.0 2,000.0
79,000.0 1,322.0 221,000.0 280,000.0 37.7 9,000.0
10,000.0 129.0 29,000.0 146,000.0 0.5 4,000.0
19,000.0 17.0 181,000.0 235,000.0 32.4 2,790,000.0
110,000.0 2,577.0 332,000.0 510,000.0 13.9 2,000.0
12,000.0 22.0 188,000.0 208,000.0 20.2 833,000.0
11,000.0 70.0 21,000.0 222,000.0 0.0 0.0
9,000.0 112.0 15,000.0 173,000.0 0.0 3,000.0
6,000.0 73.0 10,000.0 95,000.0 0.0 7,000.0
21,000.0 292.0 60,000.0 334,000.0 1.2 12,000.0
115,000.0 1,391.0 366,000.0 981,000.0 1.6 15,000.0
46,000.0 1,169.0 127,000.0 242,000.0 18.2 581,000.0
12,000.0 8.0 176,000.0 286,000.0 4.5 90,000.0
63,000.0 471.0 208,000.0 372,000.0 4.5 79,000.0
146,000.0 1,419.0 206,000.0 559,000.0 3.0 24,000.0
176,000.0 1,325.0 260,000.0 567,000.0 8.4 10,000.0
228,000.0 1,948.0 308,000.0 715,000.0 6.8 20,000.0
23,000.0 41.0 202,000.0 318,000.0 9.7 51,000.0
7,000.0 52.0 16,000.0 157,000.0 0.0 0.0
41,000.0 299.0 69,000.0 732,000.0 0.3 2,000.0
11,000.0 11.0 15,000.0 163,000.0 20.0 166,000.0
32,000.0 1,500.0 113,000.0 356,000.0 10.1 20,000.0
12,000.0 160.0 26,000.0 170,000.0 0.3 18,000.0
9,000.0 276.0 10,000.0 169,000.0 1.3 20,000.0
34,000.0 774.0 56,000.0 447,000.0 0.9 43,000.0
16,000.0 243.0 30,000.0 243,000.0 0.6 27,000.0
23,000.0 337.0 69,000.0 389,000.0 1.6 25,000.0
15,000.0 155.0 44,000.0 299,000.0 0.6 30,000.0
64,000.0 868.0 152,000.0 407,000.0 3.6 41,000.0
27,000.0 24.0 190,000.0 276,000.0 23.6 68,000.0
0.0 0.0 0.0 0.0 0.0 0.0
16,000.0 330.0 105,000.0 118,000.0 22.7 744,000.0
44,000.0 780.0 170,000.0 166,000.0 0.0 10,000.0
23,000.0 18.0 221,000.0 322,000.0 36.6 90,000.0
39,000.0 190.0 260,000.0 374,000.0 31.8 333,000.0
12,000.0 504.0 8,000.0 130,000.0 0.1 2,000.0
23,000.0 10.0 463,000.0 84,000.0 14.4 619,000.0
27,000.0 37.0 170,000.0 302,000.0 41.8 52,000.0
0.0 0.0 0.0 0.0 0.0 0.0
9,000.0 61.0 20,000.0 190,000.0 0.1 0.0
39,000.0 25.0 188,000.0 311,000.0 30.2 68,000.0
143,000.0 3,055.0 258,000.0 215,000.0 73.0 8,000.0
174,000.0 2,645.0 332,000.0 376,000.0 63.5 36,000.0
53,000.0 917.0 189,000.0 223,000.0 63.2 6,000.0
53,000.0 917.0 189,000.0 223,000.0 63.2 6,000.0
14,000.0 158.0 52,000.0 202,000.0 2.3 2,000.0
39,000.0 1,417.0 162,000.0 242,000.0 13.0 710,000.0
79,000.0 897.0 49,000.0 558,000.0 1.0 79,000.0
76,000.0 597.0 44,000.0 346,000.0 1.4 322,000.0
58,000.0 855.0 241,000.0 244,000.0 78.8 21,000.0
22,000.0 670.0 29,000.0 151,000.0 0.2 1,000.0
13,000.0 386.0 24,000.0 153,000.0 0.4 1,000.0
176,000.0 1,148.0 411,000.0 1,393,000.0 27.9 12,000.0
190,000.0 1,796.0 301,000.0 1,795,000.0 12.8 16,000.0
25,000.0 214.0 38,000.0 209,000.0 0.6 6,000.0
25,000.0 216.0 38,000.0 211,000.0 0.6 6,000.0
222,000.0 1,286.0 488,000.0 1,042,000.0 12.8 12,000.0
138,000.0 1,111.0 406,000.0 1,359,000.0 3.2 12,000.0
182,000.0 1,376.0 415,000.0 1,464,000.0 13.0 8,000.0
140,000.0 1,021.0 407,000.0 1,406,000.0 3.2 24,000.0
171,000.0 1,060.0 352,000.0 1,483,000.0 3.2 5,000.0
183,000.0 1,278.0 445,000.0 1,542,000.0 12.8 12,000.0
0.0 0.0 0.0 0.0 0.0 0.0
24,000.0 0.0 261,000.0 230,000.0 68.1 140,000.0
24,000.0 24.0 312,000.0 420,000.0 16.8 87,000.0
175,000.0 1,418.0 407,000.0 1,185,000.0 11.0 5,000.0
224,000.0 1,672.0 385,000.0 1,724,000.0 7.2 18,000.0
251,000.0 2,030.0 337,000.0 577,000.0 5.7 11,000.0
138,000.0 3,799.0 346,000.0 405,000.0 70.7 5,000.0
68,000.0 510.0 67,000.0 680,000.0 0.6 10,000.0
83,000.0 15.0 222,000.0 450,000.0 36.5 54,000.0
9,000.0 47.0 86,000.0 318,000.0 9.3 5,000.0
13,000.0 93.0 99,000.0 146,000.0 26.5 684,000.0
12,000.0 38.0 191,000.0 134,000.0 31.7 140,000.0
22,000.0 26.0 322,000.0 364,000.0 37.0 1,163,000.0
20,000.0 0.0 304,000.0 299,000.0 37.0 1,038,000.0
10,000.0 239.0 14,000.0 104,000.0 0.0 5,000.0
14,000.0 130.0 42,000.0 292,000.0 0.6 29,000.0
17,000.0 98.0 34,000.0 312,000.0 0.2 3,000.0
10,000.0 4.0 84,000.0 132,000.0 3.7 43,000.0
0.0 0.0 0.0 0.0 0.0 0.0
27,000.0 55.0 144,000.0 275,000.0 41.4 296,000.0
110,000.0 20.0 968,000.0 1,794,000.0 27.3 535,000.0
11,000.0 3.0 101,000.0 156,000.0 3.1 42,000.0
11,000.0 14.0 92,000.0 140,000.0 2.5 47,000.0
11,000.0 8.5 93,500.0 145,000.0 2.9 45,500.0
11,000.0 3.0 95,000.0 150,000.0 3.3 44,000.0
12,000.0 203.0 28,000.0 187,000.0 1.5 25,000.0
13,000.0 250.0 29,000.0 194,000.0 0.6 28,000.0
122,000.0 1,330.0 451,000.0 955,000.0 8.3 6,000.0
10,000.0 55.0 31,000.0 171,000.0 0.6 1,000.0
42,000.0 234.0 181,000.0 1,110,000.0 1.3 3,000.0
27,000.0 14.0 243,000.0 393,000.0 30.3 52,000.0
53,000.0 917.0 189,000.0 223,000.0 63.2 6,000.0
37,000.0 163.0 89,000.0 270,000.0 0.6 15,000.0
127,000.0 485.0 210,000.0 287,000.0 15.5 35,000.0
0.0 0.0 0.0 0.0 0.0 0.0
176,000.0 2,083.0 358,000.0 658,000.0 7.5 6,000.0
154,000.0 1,466.0 358,000.0 649,000.0 5.6 17,000.0
5,000.0 35.0 11,000.0 107,000.0 0.0 1,000.0
5,000.0 74.0 7,000.0 101,000.0 0.1 4,000.0
34,000.0 3,400.0 197,000.0 320,000.0 44.8 286,000.0
42,000.0 305.0 119,000.0 996,000.0 0.5 7,000.0
10,000.0 27.0 11,000.0 228,000.0 0.7 18,000.0
12,000.0 41.0 15,000.0 267,000.0 0.4 16,000.0
2,000.0 80.0 4,000.0 52,000.0 0.8 4,000.0
114,000.0 1,632.0 285,000.0 195,000.0 2.7 5,000.0
8,000.0 10.0 22,000.0 38,000.0 15.5 680,000.0
78,000.0 2,177.0 243,000.0 486,000.0 17.3 231,000.0
267,000.0 1,527.0 379,000.0 983,000.0 8.2 38,000.0
11,000.0 134.0 27,000.0 191,000.0 0.7 67,000.0
49,000.0 198.0 244,000.0 152,000.0 13.9 722,000.0
76,000.0 348.0 256,000.0 238,000.0 7.7 615,000.0
10,000.0 25.0 14,000.0 181,000.0 0.5 0.0
9,000.0 54.0 26,000.0 201,000.0 0.0 0.0
158,000.0 3,414.0 346,000.0 441,000.0 4.9 2,000.0
21,000.0 397.0 55,000.0 816,000.0 0.7 9,000.0
53,000.0 696.0 132,000.0 210,000.0 5.7 580,000.0
14,000.0 262.0 104,000.0 97,000.0 11.3 312,000.0
57,000.0 990.0 63,000.0 303,000.0 0.7 8,000.0
121,000.0 4,500.0 277,000.0 410,000.0 3.8 0.0
79,000.0 629.0 199,000.0 182,000.0 2.2 1,058,000.0
144,000.0 1,113.0 358,000.0 329,000.0 0.0 8,000.0
40,000.0 824.0 125,000.0 166,000.0 30.9 660,000.0
23,000.0 478.0 99,000.0 100,000.0 17.3 681,000.0
26,000.0 421.0 103,000.0 131,000.0 31.0 592,000.0
82,000.0 2,135.0 202,000.0 248,000.0 40.3 472,000.0
37,000.0 940.0 126,000.0 142,000.0 24.6 599,000.0
78,000.0 2,025.0 228,000.0 230,000.0 32.9 420,000.0
69,000.0 1,740.0 180,000.0 170,000.0 44.0 532,000.0
26,000.0 501.0 109,000.0 227,000.0 0.0 390,000.0
26,000.0 481.0 97,000.0 120,000.0 0.0 536,000.0
48,000.0 1,123.0 155,000.0 184,000.0 28.8 521,000.0
20,000.0 272.0 334,000.0 175,000.0 13.5 628,000.0
23,000.0 153.0 57,000.0 421,000.0 0.3 6,000.0
30,000.0 242.0 143,000.0 473,000.0 1.2 455,000.0
22,000.0 141.0 61,000.0 455,000.0 0.5 6,000.0
10,000.0 11.0 5,000.0 257,000.0 0.6 3,000.0
32,000.0 299.0 101,000.0 749,000.0 0.6 11,000.0
53,000.0 917.0 189,000.0 223,000.0 63.2 6,000.0
70,000.0 664.0 155,000.0 1,642,000.0 8.1 525,000.0
21,000.0 145.0 62,000.0 407,000.0 0.3 6,000.0
13,000.0 120.0 200,000.0 138,000.0 44.0 697,000.0
13,000.0 120.0 200,000.0 138,000.0 41.6 697,000.0
19,000.0 19.0 203,000.0 271,000.0 13.9 74,000.0
24,000.0 258.0 269,000.0 230,000.0 67.0 140,000.0
28,000.0 21.0 206,000.0 293,000.0 24.4 49,000.0
22,000.0 27.0 172,000.0 254,000.0 28.6 71,000.0
15,000.0 195.0 279,000.0 255,000.0 70.8 71,000.0
31,000.0 17.0 184,000.0 361,000.0 32.7 81,000.0
4,000.0 11.0 14,000.0 23,000.0 0.0 1,208,000.0
12,000.0 73.0 21,000.0 136,000.0 0.1 2,000.0
7,000.0 49.0 11,000.0 119,000.0 0.1 1,000.0
33,000.0 67.0 270,000.0 317,000.0 12.6 51,000.0
27,000.0 19.0 263,000.0 288,000.0 48.1 90,000.0
10,000.0 122.0 20,000.0 175,000.0 0.0 3,000.0
12,000.0 117.0 24,000.0 212,000.0 0.3 2,000.0
12,000.0 112.0 26,000.0 211,000.0 0.1 4,000.0
12,000.0 927.0 8,000.0 109,000.0 0.1 1,000.0
15,000.0 0.0 7,000.0 124,000.0 0.4 1,000.0
121,000.0 1,200.0 490,000.0 1,025,000.0 7.0 1,000.0
120,000.0 1,275.0 485,000.0 1,042,000.0 9.3 405,000.0
27,000.0 270.0 22,000.0 358,000.0 1.0 1,000.0
23,000.0 21.0 167,000.0 229,000.0 13.5 86,000.0
26,000.0 15.0 210,000.0 370,000.0 32.0 116,000.0
19,000.0 255.0 297,000.0 230,000.0 54.6 71,000.0
9,000.0 43.0 60,000.0 67,000.0 7.6 1,087,000.0
8,000.0 12.0 8,000.0 139,000.0 0.3 0.0
5,000.0 3.0 134,000.0 86,000.0 9.0 406,000.0
5,000.0 3.0 134,000.0 86,000.0 9.0 406,000.0
8,000.0 2.0 159,000.0 104,000.0 9.7 364,000.0
11,000.0 22.0 190,000.0 137,000.0 9.4 330,000.0
20,000.0 30.0 354,000.0 76,000.0 17.0 627,000.0
29,000.0 11.0 546,000.0 121,000.0 14.5 819,000.0
10,000.0 69.0 20,000.0 233,000.0 0.6 39,000.0
17,000.0 50.0 107,000.0 167,000.0 66.7 72,000.0
23,000.0 329.0 40,000.0 325,000.0 0.7 78,000.0
28,000.0 180.0 42,000.0 230,000.0 0.9 28,000.0
7,000.0 7.0 163,000.0 84,000.0 9.9 330,000.0
12,000.0 155.0 230,000.0 170,000.0 58.0 860,000.0
29,000.0 16.0 200,000.0 490,000.0 36.5 44,000.0
10,000.0 38.0 11,000.0 112,000.0 0.4 1,000.0
392,000.0 2,482.0 642,000.0 813,000.0 25.4 30,000.0
30,000.0 110.0 387,000.0 354,000.0 44.8 372,000.0
280,000.0 2,517.0 704,000.0 1,797,000.0 17.8 2,000.0
65,000.0 547.0 194,000.0 620,000.0 1.5 15,000.0
72,000.0 702.0 164,000.0 484,000.0 0.6 14,000.0
62,000.0 2,772.0 219,000.0 196,000.0 54.9 721,000.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
25,000.0 29.0 211,000.0 324,000.0 8.8 91,000.0
11,000.0 114.0 24,000.0 237,000.0 0.0 5,000.0
11,000.0 77.0 19,000.0 188,000.0 0.1 10,000.0
12,000.0 120.0 36,000.0 258,000.0 0.4 23,000.0
8,000.0 88.0 29,000.0 212,000.0 0.4 42,000.0
131,000.0 3,730.0 360,000.0 290,000.0 24.6 326,000.0
159,000.0 985.0 277,000.0 327,000.0 9.9 288,000.0
146,000.0 0.0 200,000.0 215,000.0 6.7 421,000.0
93,000.0 3,821.0 355,000.0 432,000.0 0.0 2,000.0
22,000.0 851.0 245,000.0 361,000.0 12.6 52,000.0
7,000.0 71.0 20,000.0 191,000.0 0.1 2,000.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 160.0 544.5 0.0 0.0 250.0

0.0 0.0 150.0 0.0 0.0 0.0


0.0 0.0 0.0 0.0 0.0 0.0
5,000.0 55.0 390,000.0 109,000.0 56.0 48,000.0
12,000.0 4.0 95,000.0 155,000.0 2.2 46,000.0
0.0 0.0 0.0 0.0 0.0 526.0
0.0 0.0 0.0 0.0 0.0 310.0
0.0 0.0 0.0 0.0 0.0 823.0
12.7 46.7
0.0 0.0 105.0 0.0 0.0 60.0

382.2
488.9 2.0
504.0

488.9

163.0 166.0

240.0 205.0

86.0 84.2 877.0 1,290.0 4.2 467.1


0.0 0.0 90.4 0.0 0.0 0.0
19,000.0 5.0 157,000.0 255,000.0 3.6 77,000.0
0.0 0.0 0.0 0.0 0.0 0.0
12,000.0 143.0 35,000.0 320,000.0 0.1 69,000.0
18,000.0 177.0 38,000.0 261,000.0 0.2 8,000.0
8,000.0 20.0 9,000.0 102,000.0 0.1 21,000.0
10,000.0 21.0 17,000.0 184,000.0 0.1 4,000.0
10,000.0 20.0 11,000.0 153,000.0 0.1 1,000.0
0.0 0.0 0.0 0.0 0.0 0.0
30 31 32 33 34 35

Zn (mg) Water (g) Fiber (g) Cholesterol (mg) Saturated fat (g) MonoUns fat (g)
0.0 0.0 0.0 0.0 0.0 0.0

0.0 57.5

0.22 41.0
0.0 53.6
0.17 81.7
0.0 93.3
0.18 75.1
0.0 76.3
0.25 56.4
0.10 95.5
0.0 88.5
0.14 89.1
0.10 84.0
0.15 78.0
0.55 47.7
0.11 92.8
0.05 89.3
0.0 72.3
0.0 9.3
0.07 90.1
0.04 83.0
0.05 84.7
0.06 82.3
0.09 92.9
0.0 94.3
0.04 86.9
0.07 88.5
0.07 90.7
0.07 87.3
0.05 86.5
0.0 84.1
0.64 79.2
0.07 90.8
0.22 31.6
0.0 92.3
0.10 86.0
0.10 85.8
0.0 84.7
0.0 84.2
0.10 89.3
0.15 74.0
0.15 76.2
0.15 65.9
0.15 74.3
0.61 14.9
0.15 68.1
0.15 69.8
0.61 24.5
0.14 57.0
0.13 29.1
0.13 61.6
0.10 93.0
0.0 84.5
0.07 89.8
0.12 82.3
0.12 83.5
0.07 87.8
0.07 77.0
0.07 81.1
0.07 81.2
0.0 81.4
0.0 79.7
0.0 0.0
2.68 9.2
0.42 72.2
1.51 13.4
0.20 11.9
3.97 6.1
0.0 87.1
3.97 8.8
2.78 9.7
2.00 10.0
0.0 5.6
0.0 19.4
1.26 12.1
1.26 20.4
0.50 75.5
0.83 4.8
0.64 4.8
0.0 13.7
0.0 28.1
0.0 13.8
1.51 13.5
1.91 12.7
0.0 4.6
0.58 9.5
0.45 67.3
0.0 22.0
1.73 11.9
0.06 8.3
0.0 11.4
0.0 74.5
0.0 12.6
0.0 12.8
0.41 13.3
0.0 24.4
0.0 17.3
0.74 20.8
0.74 27.0
0.74 27.0
3.30 11.8
2.50 11.1
0.0 79.0
3.30 11.5
3.30 11.1
3.30 11.2
3.30 11.0
0.0 13.7
0.0 7.0
3.30 10.2
3.30 12.6
0.70 10.8
0.70 9.0
0.0 59.0
0.0 12.6
0.0 77.9
1.05 12.1
2.98 11.6
0.0 0.0

1.37 82.4
0.0 29.6
1.11 78.0
0.0 75.2
0.0 86.1
0.0 68.3
1.63 78.6
1.60 78.7
0.0 78.2
0.0 72.1
0.0 83.8
0.0 78.1
1.37 69.5
1.72 70.8
0.0 65.3
0.77 74.5
0.0 70.4
0.0 77.2
1.59 16.1
0.51 80.9
0.0 70.6
1.00 75.5
0.0 73.4
0.0 68.9
0.0 69.9
0.0 62.1
0.0 73.8
0.0 65.2
0.0 77.8
0.0 82.8
0.0 75.1
0.0 79.5
0.0 67
0.0 75
0.45 79.1
0.52 74.6
0.0 76.3
0.0 44.8
0.0 44.8
0.0 72.5
0.0 79.1
0.40 82.4
0.0 76.5
0.0 76.0
0.0 77.8
0.0 0.0
0.0 79.2
1.42 83.8
0.0 76.5
1.17 79.1
3.33 60.7
0.0 73.8
3.52 61.4
1.74 69.2
0.0 57.0
1.19 73.2
1.19 71.3
1.36 54.3
2.20 70.4
1.54 75.5
6.59 73.6
3.07 73.6
0.0 82.0
2.11 78.1
4.32 75.9
1.70 77.0
4.00 70.8
1.42 79.5
0.76 68.8
1.92 79.6
0.0 20.2
0.0 22.6
0.0 29.9
3.41 52.3
1.90 47.9
1.90 49.3
2.03 57.9
0.92 35.0
1.30 75.5
1.84 40.1
1.84 47.9
2.02 49.4
1.84 38.2
1.17 32.8
0.0 0.0
0.94 27.2
4.08 3.2
3.34 3.9
0.0 80.0
0.77 74.5
0.39 90.1
0.38 87.8
0.40 87.8
0.0 55.0
0.0 33.5
2.75 22.2
0.59 87.9
0.67 73.8
0.74 75.4
0.97 85.2
0.0 0.0
0.01 94.5
0.0 93.2
0.0 95.0
0.01 89.5
0.0 89.0
0.44 91.4
0.01 99.6
0.0 0.0
0.0 0.0
0.0 0.0
0.03 87.6
1.05 75.9
1.11 75.4
2.30 50.1
0.0 0.0
0.00 0.6
0.18 2.0
0.22 14.1
0.0 48.2
0.0 39.7
0.0 0.0
0.0 88.9
0.0 60.2
1.02 16.6
0.26 72.6
0.0 89.1
1.16 61.4
0.85 86.7
0.49 92.9
0.13 93.4
0.16 89.7
0.0 87.5
0.41 87.3
0.0 95.0
0.0 93.5
0.16 91.2
0.16 92.9
0.52 88.7
0.18 93.1
0.18 92.4
0.28 91.6
0.50 85.6
0.74 93.2
0.54 92.3
0.53 89.5
0.53 90.0
0.0 87.4
1.11 86.7
0.0 83.4
0.15 96.6
0.23 93.4
0.18 95.7
0.27 94.7
0.19 88.1
0.0 85.1
0.25 89.6
0.12 87.8
0.28 95.1
0.0 89.5
0.17 94.2
0.17 94.8
0.0 77.7
0.20 75.0
0.24 88.2
0.24 89.0
0.0 95.4
0.15 75.7
0.0 0.0
0.00 0.0
0.00 0.0
0.00 0.0
0.00 0.0
0.00 0.0
3.12 4.5
2.20 5.8
0.0 3.6
4.06 1.2
3.31 2.0
0.00 0.1
0.0 16.0
0.09 15.9
0.00 16.0
3.09 4.1
0.0 0.0
0.0 10.1
1.24 72.6
2.83 12.6
3.67 12.5
1.38 75.8
2.83 11.7
1.06 77.8
0.0 56.5
2.79 12.2
2.79 13.6
3.65 13.6
2.81 12.2
0.0 86.0
1.53 75.9
3.43 11.4
0.58 60.6
1.01 72.8
3.14 11.9
4.78 13.0
1.27 74.6
4.78 12.4
2.83 11.6
2.83 12.2
0.95 72.5
0.0 0.0
0.30 69.9
0.0 68.8
0.0 71.6
0.30 9.9
0.0 15.3
0.0 79.8
0.0 12.0
0.0 11.0
0.0 11.1
0.0 83.7
0.29 73.2
0.29 74.5
0.0 14.1
0.0 13.3
0.33 81.0
0.0 14.8
0.35 87.6
0.24 59.0
0.24 53.7
0.24 58.9
0.24 62.0
0.0 14.3
0.0 0.0 0.0 0.0 0.0 0.0
470.0 78.2 0.0 71.0 0.1 0.1
0.0 0.0 0.0 0.0 7.4 63.3
0.0 0.0 0.0 0.0 10.3 19.5
0.0 0.0 0.0 0.0 9.4 20.2
0.0 0.0 0.0 0.0 12.9 27.6
0.0 0.0 0.0 0.0 13.8 73.0
0.0 0.0 0.0 485.0 19.9 29.0
10.0 0.0 0.0 0.0 15.7 22.8
220.0 80.0 3.2 0.0 1.4 7.9

160.0 94.5 3.1 0.0 0.0 0.0


0.0 100.0 0.0 0.0 0.0 0.0
1,160.0 58.6 2.1 0.0 0.1 0.0
200.0 86.4 2.0 0.0 0.0 0.2
390.0 30.9 7.3 0.0 0.0 0.1
2,400.0 9.8 10.0 0.0 0.7 1.0
3,080.0 4.7 12.2 0.0 3.7 30.9
0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
5,780.0 5.2 3.3 0.0 7.8 23.8
1,000.0 81.9 0.0 50.0 0.1 0.1
160.0 84.2 2.4 0.0 0.0 0.0
990.0 72.1 0.0 60.0 2.0 3.7
1,100.0 13.3 0.0 0.0 0.1 0.2
1,160.0 12.9 0.0 0.0 0.2 0.2
1,090.0 11.6 1.3 0.0 0.2 0.2
2,020.0 10.4 3.5 0.0 0.6 1.1
600.0 68.1 0.0 38.0 1.3 1.6
520.0 71.0 0.0 45.0 0.2 0.2
480.0 74.0 0.0 42.0 0.8 0.8
2,450.0 5.3 9.7 0.0 4.5 45.7
3,970.0 8.2 10.6 0.0 1.2 2.2
3,200.0 2.8 8.8 0.0 1.3 3.3
30.0 1.3 0.0 0.0 0.0 0.0
10.0 0.0 0.0 0.0 0.0 0.0
10.0 0.2 0.0 0.0 0.0 0.0
450.0 81.2 0.0 43.0 0.1 0.1
160.0 92.4 3.4 0.0 0.0 0.0
160.0 92.4 3.4 0.0 0.0 0.0
2,930.0 10.3 10.5 0.0 0.5 0.4
410.0 89.3 2.6 0.0 0.0 0.0
720.0 13.6 2.1 17.0 4.2 9.0
630.0 63.6 0.0 70.0 3.3 5.5
2,900.0 72.6 0.0 52.0 1.4 1.6
6,810.0 3.0 33.2 0.0 8.1 4.6
320.0 91.6 0.5 0.0 0.1 0.0
290.0 94.6 1.1 0.0 0.0 0.0
1,530.0 78.6 0.0 233.0 0.4 0.1
1,740.0 64.5 0.0 260.0 1.9 2.7
1,110.0 75.9 0.0 152.0 0.3 0.3
300.0 77.3 3.0 0.0 0.0 0.0
3,540.0 79.0 0.0 78.0 0.2 0.2
2,270.0 72.9 0.0 68.0 1.9 2.4
3,980.0 58.1 0.0 41.0 1.7 1.7
3,940.0 72.1 0.0 33.0 2.1 2.0
0.0 0.0 0.0 0.0 0.8 0.6
0.0 0.0 0.0 0.0 1.3 0.9
490.0 52.0 0.0 0.0 0.2 0.4
2,130.0 10.1 15.6 0.0 0.2 0.1
170.0 89.1 1.7 0.0 0.0 0.0
4,930.0 53.8 0.0 79.0 1.0 0.8
2,650.0 10.6 15.1 0.0 0.2 0.2
1,170.0 40.2 0.0 68.0 15.0 20.0
70.0 82.3 2.1 0.0 0.0 0.0
100.0 86.1 1.6 0.0 0.1 0.1
70.0 79.6 0.8 0.0 0.0 0.0
400.0 79.8 0.0 0.0 0.0 0.0
3,010.0 11.3 25.5 0.0 0.2 0.2
1,160.0 3.0 3.4 4.0 4.9 0.1
740.0 1.3 0.2 21.0 19.4 9.1
2,300.0 1.5 3.4 23.0 18.5 7.2
2,010.0 1.0 7.0 8.0 18.5 9.5
2,650.0 1.3 8.0 6.0 22.0 11.5
3,310.0 1.4 10.9 3.0 24.5 12.8
2,090.0 73.6 0.0 85.0 1.0 0.7
100.0 87.2 1.4 0.0 0.0 0.1
440.0 30.9 7.1 0.0 0.1 0.1
30.0 87.6 0.0 0.0 0.0 0.0
1,100.0 47.0 9.0 0.0 29.7 1.4
180.0 92.2 2.5 0.0 0.0 0.0
130.0 90.6 3.6 0.0 0.1 0.0
440.0 84.5 2.0 0.0 0.1 0.1
220.0 90.4 2.1 0.0 0.0 0.0
420.0 86.0 3.8 0.0 0.1 0.0
270.0 92.1 2.0 0.0 0.1 0.0
1,060.0 1.1 5.4 0.0 28.4 0.0
3,190.0 72.6 0.0 66.0 2.1 2.4
0.0 0.0 0.0 0.0 0.0 0.0
750.0 23.2 2.6 67.0 11.7 5.5
830.0 8.6 5.0 0.0 0.1 0.1
3,890.0 75.6 0.0 65.0 0.6 0.6
4,020.0 76.2 0.0 89.0 0.3 0.2
110.0 86.4 0.2 0.0 0.0 0.0
2,760.0 53.8 0.0 64.0 10.1 4.5
330.0 78.1 0.0 50.0 0.8 0.7
0.0 0.0 0.0 0.0 0.0 0.0
170.0 88.9 1.5 0.0 0.0 0.1
370.0 79.9 0.0 57.0 0.1 0.1
2,370.0 7.3 0.0 0.0 0.3 0.2
2,760.0 8.3 10.6 0.0 0.2 0.2
1,410.0 9.9 3.2 0.0 0.3 0.2
1,410.0 9.9 3.2 0.0 0.3 0.2
540.0 93.2 2.1 0.0 0.0 0.0
1,600.0 3.0 3.2 0.0 0.2 0.2
530.0 91.4 2.2 0.0 0.1 0.0
460.0 91.8 2.4 0.0 0.1 0.0
1,920.0 9.0 3.3 84.0 1.2 1.3
420.0 85.8 6.5 0.0 0.0 0.1
140.0 91.0 2.0 0.0 0.0 0.0
2,280.0 11.3 15.5 0.0 0.2 0.2
3,670.0 11.3 15.2 0.0 0.2 0.1
240.0 90.3 3.4 0.0 0.0 0.0
240.0 90.3 2.7 0.0 0.1 0.0
2,830.0 11.1 25.1 0.0 0.7 0.2
2,790.0 11.8 15.2 0.0 0.2 0.1
2,550.0 10.1 12.7 0.0 0.3 0.1
2,790.0 11.8 24.9 0.0 0.1 0.1
3,650.0 11.0 15.2 0.0 0.4 0.1
2,810.0 11.7 24.9 0.0 0.3 0.1
0.0 0.0 0.0 0.0 0.0
3,070.0 71.8 0.0 515.0 1.6 0.8
2,340.0 68.3 0.0 84.0 2.8 1.9
3,650.0 12.1 24.4 0.0 0.2 0.2
2,830.0 10.2 19.0 0.0 0.2 0.1
3,120.0 11.2 10.0 0.0 0.7 0.9
2,930.0 10.3 12.2 0.0 0.3 0.2
550.0 30.1 9.8 0.0 0.1 0.2
420.0 77.9 0.0 32.0 0.3 0.8
520.0 92.5 1.0 0.0 0.1 0.0
2,020.0 54.0 0.0 45.0 5.2 7.0
1,110.0 75.8 0.0 423.0 3.1 3.8
2,140.0 71.1 0.0 57.0 1.0 1.3
2,360.0 72.0 0.0 67.0 1.1 0.9
70.0 84.5 0.2 0.0 0.0 0.0
180.0 88.9 0.8 0.0 0.0 0.0
140.0 83.1 3.0 0.0 0.0 0.0
370.0 88.1 0.0 10.0 1.9 0.8
0.0 0.0 0.0 0.0 0.0
3,020.0 76.8 0.0 95.0 0.2 0.3
4,080.0 3.2 0.0 20.0 0.5 0.2
420.0 90.8 0.0 2.0 0.1 0.0
480.0 89.2 0.0 8.0 1.3 1.1
450.0 89.6 0.0 6.5 0.9 0.7
420.0 89.9 0.0 5.0 0.6 0.3
200.0 95.6 0.9 0.0 0.0 0.0
180.0 95.1 1.3 0.0 0.0 0.0
4,780.0 10.4 30.5 0.0 0.2 0.2
70.0 81.8 1.3 0.0 0.1 0.1
280.0 22.3 4.6 0.0 0.3 0.3
1,870.0 75.0 0.0 65.0 1.2 1.4
1,410.0 9.9 3.2 0.0 0.3 0.2
460.0 76.1 2.0 0.0 0.3 0.4
2,210.0 10.4 7.3 0.0 0.7 1.3
0.0 0.0 0.0 0.0 0.0 0.0
3,310.0 1.6 8.0 0.0 6.9 24.6
2,910.0 1.8 6.0 0.0 10.3 23.7
40.0 85.6 2.4 0.0 0.0 0.0
20.0 88.2 0.2 0.0 0.0 0.0
1,600.0 80.6 0.0 28.0 0.4 0.5
570.0 31.8 8.2 0.0 0.1 0.3
90.0 89.8 0.8 0.0 0.0 0.0
180.0 90.2 0.9 0.0 0.1 0.0
220.0 17.1 0.2 0.0 0.0 0.0
1,680.0 8.7 8.5 0.0 0.7 0.8
1,300.0 47.3 0.0 120.0 13.4 15.9
3,650.0 5.8 7.3 0.0 0.8 2.4
3,350.0 10.8 18.3 0.0 0.1 0.1
270.0 91.9 1.8 0.0 0.0 0.0
1,580.0 40.5 0.0 16.0 6.9 7.1
1,480.0 1.5 4.6 0.0 3.9 7.1
70.0 86.8 2.4 0.0 0.0 0.0
170.0 87.6 1.7 0.0 0.0 0.1
3,090.0 4.1 6.7 0.0 6.1 8.9
240.0 69.6 4.1 0.0 0.0 0.0
1,090.0 4.5 3.4 2.0 4.2 4.9
360.0 5.1 1.9 51.0 3.8 6.5
600.0 90.2 3.2 0.0 0.0 0.0
4,530.0 3.5 9.6 0.0 6.2 40.8
3,100.0 1.2 8.1 0.0 6.8 9.8
3,080.0 3.3 14.5 0.0 0.6 1.1
1,140.0 37.3 5.8 0.0 0.6 1.3
740.0 36.4 2.4 0.0 0.7 0.7
680.0 30.4 2.5 1.0 0.6 0.8
1,800.0 38.6 6.8 0.0 0.7 1.6
1,020.0 36.7 4.0 0.0 0.7 1.6
1,700.0 36.9 7.4 0.0 0.9 0.8
1,520.0 30.6 7.4 0.0 0.4 0.3
720.0 33.6 4.3 0.0 1.1 2.3
840.0 32.1 2.2 0.0 0.2 0.1
1,210.0 35.7 3.6 0.0 0.8 0.8
390.0 53.0 1.3 12.0 0.5 0.9
290.0 79.3 2.2 0.0 0.0 0.0
1,100.0 36.7 2.9 0.0 0.0 0.0
330.0 81.0 1.7 0.0 0.0 0.0
70.0 88.8 1.8 0.0 0.0 0.0
220.0 15.4 3.7 0.0 0.1 0.1
1,410.0 9.9 3.2 0.0 0.3 0.2
2,390.0 2.3 4.4 0.0 4.0 16.0
290.0 81.6 2.4 0.0 0.0 0.0
920.0 37.0 0.0 150.0 14.5 25.6
2,850.0 53.9 0.0 255.0 9.6 12.4
1,900.0 73.8 0.0 77.0 2.3 1.5
3,070.0 71.8 0.0 515.0 1.4 0.7
1,240.0 74.1 0.0 62.0 0.2 0.1
2,980.0 76.6 0.0 84.0 0.8 0.5
2,260.0 62.3 0.0 331.0 5.5 7.4
450.0 79.1 0.0 48.0 0.3 0.2
20.0 94.1 1.2 0.0 0.1 0.0
170.0 96.7 0.7 0.0 0.0 0.0
100.0 83.7 3.1 0.0 0.0 0.0
990.0 72.8 0.0 60.0 0.9 2.0
1,150.0 75.6 0.0 39.0 1.1 1.5
130.0 93.9 1.7 0.0 0.1 0.0
170.0 92.0 0.9 0.0 0.0 0.0
250.0 92.2 2.1 0.0 0.0 0.0
120.0 86.0 1.4 0.0 0.0 0.0
100.0 83.5 1.3 0.0 0.0 0.0
2,200.0 3.9 10.3 0.0 5.6 23.8
2,300.0 2.0 10.3 0.0 5.6 24.2
150.0 74.9 2.6 0.0 0.1 0.0
2,060.0 76.1 0.0 80.0 1.0 1.2
580.0 75.8 0.0 64.0 0.6 0.8
2,670.0 76.5 0.0 345.0 1.6 1.2
300.0 76.7 0.0 36.0 0.1 0.1
70.0 90.9 1.1 0.0 0.0 0.0
380.0 81.0 0.0 7.0 0.3 0.0
380.0 82.5 0.0 4.0 0.6 0.3
400.0 79.8 0.0 17.0 1.7 0.8
470.0 81.0 0.0 7.0 0.2 0.1
2,920.0 50.0 0.0 79.0 13.2 6.6
3,900.0 41.5 0.0 114.0 17.6 7.7
280.0 95.3 1.6 0.0 0.0 0.0
230.0 75.7 0.0 60.0 0.0 0.2
350.0 87.6 2.8 0.0 0.0 0.0
270.0 91.0 3.1 0.0 0.0 0.0
410.0 80.7 0.0 10.0 1.0 0.4
2,300.0 52.1 0.0 158.0 10.6 13.3
640.0 68.5 0.0 55.0 1.0 2.1
100.0 91.5 0.4 0.0 0.0 0.0
4,340.0 7.0 27.3 0.0 3.7 7.5
1,730.0 80.6 0.0 112.0 0.1 0.1
4,890.0 8.5 9.3 0.0 2.9 4.4
990.0 67.5 4.2 0.0 0.8 1.3
1,170.0 69.1 1.1 0.0 0.9 1.5
2,900.0 3.0 2.4 0.0 0.4 0.4
0.0 0.0 0.0 0.5 0.3
0.0 0.0 0.0 3.3 2.4
2,490.0 74.9 0.0 80.0 1.0 1.1
170.0 94.5 1.2 0.0 0.0 0.0
140.0 94.3 1.0 0.0 0.0 0.0
280.0 95.3 0.7 0.0 0.0 0.0
140.0 94.8 0.9 0.0 0.0 0.0
3,000.0 5.8 4.2 0.0 0.6 1.0
3,990.0 5.0 2.9 0.0 0.5 0.9
2,460.0 1.9 5.3 0.0 2.8 6.8
3,330.0 9.6 12.2 0.0 0.3 0.2
660.0 71.4 0.0 58.0 1.1 3.3
70.0 80.5 0.9 0.0 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 0.0


0.0 0.0 0.0 0.0 0.0 0.0
2,300.0 52.3 0.0 1,234.0 9.6 11.7
590.0 87.9 0.0 13.0 2.1 0.9
0.0 0.0 0.0 0.0 0.0 0.0
0.0 41.3 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

0.7
7.5 10.0
1.2 5.0
4.0

7.6

3.5
0.0 0.0 0.0 0.0 0.0 0.0
970.0 85.2 0.0 2.0 0.1 0.0
0.0 0.0 0.0 0.0 0.0 0.0
240.0 88.3 2.8 0.0 0.0 0.0
320.0 94.8 1.0 0.0 0.1 0.0
60.0 92.5 0.4 0.0 0.0 0.0
40.0 87.7 0.3 0.0 0.0 0.0
90.0 90.1 0.1 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
36 37 38

PolyUns fat (g) Sugars (g) Glycemic Index


0.0 0.0 -
0.0 0.0 -
0.5 0.0 0.0
28.1 0.0 0.0
65.7 0.0 0.0
66.0 0.0 0.0
54.7 0.0 0.0
10.5 0.0 0.0
40.3 0.0 0.0
57.7 0.0 0.0
0.9 0.0 15.0

0.0 0.0 15.0


0.0 0.0 0.0
0.2 1.0 30.0
0.1 9.2 45.0
0.1 53.4 31.0
1.0 0.0 53.0
12.1 3.9 15.0
0.0 0.0 80.0
0.0 0.0 0.0
0.0 0.0 0.0
7.8 5.9 25.0
0.1 0.0 0.0
0.1 10.0 53.0
2.1 0.0 0.0
0.1 0.0 62.0
0.2 0.0 70.0
0.2 0.1 58.0
1.0 0.9 55.0
1.4 0.0 0.0
0.3 0.0 0.0
1.1 0.0 0.0
7.9 4.3 15.0
2.5 0.0 60.0
3.3 0.8 65.0
0.0 97.0 60.0
0.0 99.8 63.0
0.0 97.8 66.0
0.2 0.0 0.0
0.1 2.4 20.0
0.1 2.4 20.0
1.2 4.0 50.0
0.0 1.7 15.0
2.3 36.6 43.0
3.4 0.0 0.0
0.7 0.0 0.0
0.4 1.8 20.0
0.0 1.4 70.0
0.1 2.2 15.0
0.5 0.0 0.0
2.1 0.0 20.0
0.7 0.0 0.0
0.0 4.2 61.0
0.4 0.0 0.0
0.6 0.0 0.0
0.2 0.0 0.0
0.2 0.0 0.0
0.1 1.7 0.0
0.1 4.7 10.0
0.5 0.0 60.0
0.6 0.8 30.0
0.0 4.2 15.0
0.1 2.7 0.0
0.8 1.0 34.0
4.8 0.0 0.0
0.1 12.8 63.0
0.1 8.5 22.0
0.0 0.0 41.0
0.0 0.0 15.0
0.5 8.0 43.0
0.1 30.3 69.0
1.0 59.0 44.0
1.4 51.5 40.0
1.1 47.9 30.0
1.2 36.7 30.0
1.3 24.0 30.0
0.5 0.0 0.0
0.0 9.9 39.0
0.1 38.1 40.0
0.0 0.7 0.0
0.4 6.2 45.0
0.0 3.2 15.0
0.2 0.5 15.0
0.3 0.0 15.0
0.1 3.8 15.0
0.2 2.2 15.0
0.0 1.9 15.0
0.0 54.1 30.0
0.5 0.0 0.0
0.0 0.0 0.0
1.1 11.3 67.0
0.3 0.0 62.0
0.4 0.0 0.0
0.4 0.0 0.0
0.0 10.0 46.0
0.5 1.1 0.0
0.5 0.0 0.0
0.0 100.0 100.0
0.1 8.4 42.0
0.2 0.0 0.0
0.6 0.0 37.0
0.6 2.7 40.0
0.6 2.7 42.0
0.6 2.7 42.0
0.1 1.9 15.0
0.6 32.2 71.0
0.2 0.4 15.0
0.2 0.4 15.0
1.3 1.9 50.0
0.4 4.4 25.0
0.2 4.9 40.0
0.4 2.1 30.0
0.4 2.1 30.0
0.1 0.0 35.0
0.1 3.3 35.0
1.1 0.0 30.0
0.6 2.1 30.0
0.5 2.1 30.0
0.5 2.2 30.0
0.6 2.1 30.0
0.5 0.0 30.0
0.0 100.0 20.0
0.3 0.0 0.0
0.9 0.0 0.0
1.4 3.9 30.0
0.3 8.5 30.0
0.9 2.6 55.0
0.8 0.4 55.0
0.3 47.9 61.0
0.7 0.0 0.0
0.2 2.0 15.0
1.7 0.0 50.0
1.4 0.8 0.0
0.4 1.1 0.0
1.1 0.0 0.0
0.0 14.2 55.0
0.1 3.9 45.0
0.3 9.0 53.0
0.2 5.3 30.0
0.0 100.0 45.0
0.2 0.0 0.0
0.0 52.0 30.0
0.0 5.1 33.0
0.2 5.1 31.0
0.1 5.1 31.0
0.0 5.2 32.0
0.0 0.5 15.0
0.1 0.8 15.0
0.5 2.0 30.0
0.1 15.2 50.0
0.4 66.1 60.0
0.6 0.0 0.0
0.6 2.7 47.0
0.5 6.3 54.0
2.2 0.6 60.0
0.0 0.0 95.0
15.7 4.2 18.0
13.9 9.2 40.0
0.1 10.4 36.0
0.0 9.6 42.0
0.6 0.0 0.0
0.4 41.7 35.0
0.1 8.1 60.0
0.1 7.9 67.0
0.0 82.1 55.0
2.1 0.0 66.0
3.5 1.3 0.0
1.3 31.0 60.0
1.1 0.0 30.0
0.1 3.8 40.0
2.0 0.0 55.0
13.6 3.8 63.0
0.0 9.4 42.0
0.1 7.9 43.0
47.2 2.6 15.0
0.1 0.5 50.0
4.2 29.7 75.0
3.9 37.5 77.0
0.0 1.2 35.0
21.6 4.0 20.0
23.2 0.5 60.0
1.9 0.9 60.0
0.8 3.9 58.0
1.4 4.3 74.0
2.1 4.7 62.0
0.6 5.6 71.0
1.7 8.1 56.0
1.9 6.4 60.0
1.1 0.8 56.0
0.7 0.0 73.0
0.5 0.0 65.0
1.4 5.8 72.0
0.8 0.0 70.0
0.0 0.8 85.0
0.0 0.7 60.0
0.1 1.0 85.0
0.0 5.9 59.0
0.0 59.2 62.0
0.6 2.7 42.0
16.0 0.4 56.0
0.0 1.2 85.0
0.8 0.0 0.0
3.2 0.0 0.0
0.8 0.0 0.0
0.6 0.0 0.0
0.2 0.0 0.0
0.7 0.0 0.0
1.7 0.0 0.0
0.3 0.0 0.0
0.1 1.1 15.0
0.0 1.4 15.0
0.0 9.8 38.0
2.1 0.0 0.0
0.9 0.0 0.0
0.1 2.4 15.0
0.0 0.0 15.0
0.1 4.2 15.0
0.0 9.9 59.0
0.0 14.3 49.0
13.7 7.7 15.0
13.9 7.8 15.0
0.1 12.2 53.0
1.0 0.0 0.0
0.4 0.0 0.0
1.3 0.0 0.0
0.1 0.1 0.0
0.0 7.0 25.0
0.0 3.0 30.0
0.0 2.7 30.0
0.1 2.7 30.0
0.0 1.9 30.0
0.8 1.0 0.0
0.7 2.2 0.0
0.0 1.9 15.0
0.1 0.0 0.0
0.1 6.8 64.0
0.0 2.3 15.0
0.1 3.7 30.0
2.6 0.0 0.0
2.5 0.0 0.0
0.1 6.2 76.0
28.7 1.6 35.0
0.1 0.0 0.0
11.3 7.3 18.0
3.2 0.0 30.0
3.8 0.0 15.0
0.8 12.9 70.0
0.0 0.7 0.0
0.3 6.0 10.0
0.3 0.0 0.0
0.1 2.6 30.0
0.1 2.4 30.0
0.1 0.0 30.0
0.1 0.0 30.0
1.0 0.9 82.0
1.4 0.7 65.0
11.2 1.0 64.0
0.8 0.4 50.0
1.5 0.0 0.0
0.0 15.5 46.0
0.0 0.0 110.0
0.0 0.0 0.0

0.0 0.0 0.0


0.0 0.0 0.0
4.2 0.6 0.0
0.1 4.7 30.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 6.5 0.0

2.8

6.0

0.0 0.0 0.0


0.0 7.7 30.0
0.0 0.0 0.0
0.1 4.7 45.0
0.1 2.5 15.0
0.1 2.4 20.0
0.0 8.8 52.0
0.0 8.9 48.0
0.0 0.0 -
39 40

Comments Translation product name


---------------
---------------
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 to your shake 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 sugar Kellogg's Special K chocolade
chocolade, wit
chocolade, bruin
chocolade, zwart, 45-59% cacao
chocolade, zwart, 60-69% cacao
chocolade, zwart, 70-85% 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 sugar Kellogg'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 sugar muesli, 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 sugar Kellogg'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
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