Diet Plan - True Natural BB

TRUE-NATURAL-BODYBUILDING.
COM Fill in Body Mass Index

Gender (male / female) : male sex BMI: 32.9
Age : 23 years Lean BMI: 25.6
Length (cm) : 1 inch = 2.54 cm 177 cm Metabolic Rate
Bodyweight (kg) : 1 kg = 2.205 lb 103.0 kg Basal Metabolic Rate :
Body fat % : Maintenance 22.0 % Maintenance :
Lean body mass (kg) : Cut 80.3 kg Cut : -10%
Activity level : Bulk 1.375 activity Bulk : +10%
Target Cut 2 2,605 Kcal 434 kcal/m gram per
Protein : 20% 521 kcal 130 gr
Carbs : 50% 1,303 kcal 326 gr
Fat : 20% 521 kcal 58 gr
Time / Meal Product Quantity Unit Kcal Protein (g)
TOTAL: 90% 2,639 15%
10.30 (1) --------------- 1 0 - 0 0
Breakfast orange juice 169 100 gr 47 1
papayas 173 100 gr 39 1
oats 163 50 gr 195 8
water 260 300 gr 0 0
--------------- 1 0 - 0 0
--------------- 1 0 - 0 0
--------------- 1 0 - 0 0
Total 281 10
Energy % 14%
% of RDA 11% 7%
13.00 (2) sweet potato 238 100 gr 86 2
Morning meal chicken, breast, sliced 63 100 gr 79 17
cucumber 92 50 gr 6 0
carrots 52 50 gr 21 0
beets 27 50 gr 22 1
rice, brown, long-grain 211 100 gr 370 8
olive oil 166 10 gr 88 0
--------------- 1 0 - 0 0
Total 671 28
Energy % 17%
% of RDA 26% 21%
15.00 (3) bananas 11 200 gr 178 2
Lunch papayas 173 100 gr 39 1
--------------- 1 0 - 0 0
--------------- 1 0 - 0 0
water 260 300 gr 0 0
--------------- 1 0 - 0 0
--------------- 1 0 - 0 0
--------------- 1 0 - 0 0
---------------
Total 217 3
Energy % 5%
% of RDA 8% 2%
17.00 (4) bananas 11 200 gr 178 2
Pre Train milk, nonfat (skimmed) 150 50 gr 17 2
oats, fine powder 164 50 gr 194 4
creatine 88 5 gr 0 0
--------------- 1 0 - 0 0
--------------- 1 0 - 0 0
--------------- 1 0 - 0 0
--------------- 1 0 - 0 0
Total 389 8
Energy % 8%
% of RDA 15% 6%
20.00 (5) chicken, breast, sliced 63 100 gr 79 17
Dinner sweet potato 238 100 gr 86 2
carrots 52 50 gr 21 0
beets 27 50 gr 22 1
water 260 300 gr 0 0
cucumber 92 50 gr 6 0
rice, brown, long-grain 211 100 gr 370 8
olive oil 166 10 gr 88 0
Total 671 28
Energy % 17%
% of RDA 26% 21%
23.00 (6) tuna, canned in water 248 60 gr 77 14
Post-workout shake olive oil 166 20 gr 177 0
bread, white, toasted 38 30 gr 88 3
--------------- 1 0 - 0 0
--------------- 1 0 - 0 0
--------------- 1 0 - 0 0
--------------- 1 0 - 0 0
--------------- 1 0 - 0 0
Total 342 17
Energy % 20%
% of RDA 13% 13%
21.00 (7) --------------- 1 0 - 0 0
Snack water 260 300 gr 0 0
--------------- 1 0 - 0 0
--------------- 1 0 - 0 0
--------------- 1 0 - 0 0
--------------- 1 0 - 0 0
---------------
--------------- 1 0 - 0 0
--------------- 1 0 - 0 0
Total 0 0
Energy % 0%
% of RDA 0% 0%
22.30 (8) milk, nonfat (skimmed) 150 200 gr 68 7
Bed time meal --------------- 1 0 - 0 0
water 260 300 gr 0 0
--------------- 1 0 - 0 0
--------------- 1 0 - 0 0
--------------- 1 0 - 0 0
--------------- 1 0 - 0 0
--------------- 1 0 - 0 0
Total 68 7
Energy % 40%
% of RDA 3% 5%
Recommended daily intake for your kcals (vitamins-minerals in mcg):
TOTAL gram: 100
TOTAL Kcal: 2,639 400
TOTAL% 15%
TARGET gram: 130
DIFFERENCE [ TOTAL - TARGET ] gram: -30
DIFFERENCE [ TOTAL - TARGET ] Kcal: +33 -121
Please read the tab "How To - Manual" before using this excel sheet.
To download the latest version of this Excel file visit my website:
TRUE-NATURAL-BO
This is version 3.9 of this excel workbook. © Copyright 2008 True-Natural-Bodybuild
Katch - McArdle Mifflin - St. Jeor Harris - Benedict
kg/m 2
best method good method not so good method
kg/m2 uses body fat % uses age uses age
2,105 kcal per day 2,027 kcal per day 2,213 kcal per day
2,895 kcal per day 2,787 kcal per day 3,043 kcal per day
kcal 2,605 kcal per day 2,508 kcal per day 2,739 kcal per day
kcal 3,184 kcal per day 3,066 kcal per day 3,347 kcal per day
6 meals Recommended Dietary Allowances for a 2500 kcal diet (vitamin-mineral intake in mcg) :
22 gr 3,000 1,200 1,300 16,000 5,000
54 gr Tolerable Upper Intake Levels (daily vitamin-mineral intake in mcg) :
10 gr 10,000 - - 35,000 -
Carbs (g) Fat (g) Vit A (IU) Vit B-1 Vit B-2 Vit B-3 Vit B-5
65% 20% 1531% 185% 117% 175% 183%
0 0 0 0 0 0 0
11 0 175 39 21 201 180
10 0 1,094 27 32 338 218
33 3 0 382 70 481 675
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
54 4 1,269 448 123 1,020 1,073
75% 12%
17% 6% 41% 36% 9% 6% 21%
20 0 14,187 78 61 557 800
2 0 0 18 29 3,428 241
1 0 36 16 13 19 120
5 0 8,353 33 29 492 137
5 0 17 16 20 167 78
77 3 0 401 93 5,091 1,493
0 10 0 0 0 0 0
0 0 0 0 0 0 0
110 14 22,593 561 245 9,753 2,868
65% 18%
34% 24% 723% 45% 18% 58% 55%
46 1 128 62 146 1,330 668
10 0 1,094 27 32 338 218
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
55 1 1,222 89 178 1,668 886
92% 3%
17% 1% 39% 7% 13% 10% 17%
46 1 128 62 146 1,330 668
2 0 8 23 91 47 179
35 4 0 346 63 737 101
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
84 5 136 431 300 2,114 947
82% 10%
26% 8% 4% 34% 22% 13% 18%
2 0 0 18 29 3,428 241
20 0 14,187 78 61 557 800
5 0 8,353 33 29 492 137
5 0 17 16 20 167 78
0 0 0 0 0 0 0
1 0 36 16 13 19 120
77 3 0 401 93 5,091 1,493
0 10 0 0 0 0 0
110 14 22,593 561 245 9,753 2,868
65% 18%
34% 24% 723% 45% 18% 58% 55%
0 2 11 5 26 3,479 74
0 20 0 0 0 0 0
16 1 0 125 101 1,178 83
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
16 23 11 129 128 4,657 158
19% 61%
5% 40% 0% 10% 9% 28% 3%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0%
0% 0% 0% 0% 0% 0% 0%
10 0 30 90 364 188 714
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
10 0 30 90 364 188 714
58% 2%
3% 0% 1% 7% 27% 1% 14%
3,126 1,251 1,355 16,674 5,211
440 60 47,853 2,308 1,581 29,153 9,513
1,758 537 % of Recommended Daily Intake (red means your vitamin-mineral intake is too low ; your target
65% 20% 1531% 185% 117% 175% 183%
326 58 % of Upper Safety Limit (red means your vitamin-mineral intake is too high) :
+114 +2 479% - - 83% -
+456 +16
RUE-NATURAL-BODYBUILDING.COM
008 True-Natural-Bodybuilding.com. All content is copyright protected.
Activity level is a value between 1.2 and 1.9 used to caluclate your maintenance calorie level (maintenance = BMR x act
Warning: people on drugs (caffeine, ephedrine, thyroid hormones, steroids, DNP, etc.) may have values up to twice as hig
1.200 = Sedentary: little or no excercise and desk job
1.375 = Lightly active: light exercise / sports 1-3 days per week
1.550 = Moderately active: moderate exercise / sports 3-5 days per week
1.650 = Intense weight training program / sports 4-5 days per week
1.725 = Very active: intense exercise / sports 6-7 days per week
1.900 = Extra active: long and hard daily exercise / daily sports plus physical labor
vitamin-mineral intake in mcg) : Reference : http://en.wikipedia.org/wiki/Dietary_Reference_Intake
1,300 400 2 90,000 200 15,000 120
ke in mcg) : Reference : http://en.wikipedia.org/wiki/Dietary_Reference_Intake
100,000 1,000 - 2,000,000 2,000 1,000,000 -
Vit B-6 Vit B-9 Vit B-12 Vit C Vit D (IU) Vit E Vit K
287% 114% 85% 221% 0% 80% 49%
0 0 0 0 0 0 0
31 24 0 30,100 0 200 0
19 38 0 61,800 0 730 3
60 28 0 0 0 545 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
110 90 0 91,900 0 1,475 3
8% 22% 0% 98% 0% 9% 2%
209 11 0 2,400 0 260 2
150 1 0 0 0 0 0
26 7 0 1,600 0 15 4
69 10 0 2,950 0 330 7
34 55 0 2,450 0 20 0
509 20 0 0 0 1,200 2
0 0 0 0 0 1,435 6
0 0 0 0 0 0 0
996 103 0 9,400 0 3,260 20
74% 25% 4% 10% 0% 21% 16%

734 40 0 17,400 0 200 1
19 38 0 61,800 0 730 3
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
753 78 0 79,200 0 930 4
56% 19% 0% 84% 0% 6% 3%

734 40 0 17,400 0 200 1
19 3 0 0 0 5 0
63 16 0 0 0 350 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
815 59 0 17,400 0 555 3
60% 14% 10% 19% 0% 4% 2%

150 1 0 0 0 0 0
209 11 0 2,400 0 260 2
69 10 0 2,950 0 330 7
34 55 0 2,450 0 20 0
0 0 0 0 0 0 0
26 7 0 1,600 0 15 4
509 20 0 0 0 1,200 2
0 0 0 0 0 1,435 6
996 103 0 9,400 0 3,260 20
74% 25% 4% 10% 0% 21% 16%

130 1 1 0 0 0 0
0 0 0 0 0 2,870 12
19 31 0 0 0 72 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
149 32 1 0 0 2,942 13
11% 8% 28% 0% 0% 19% 10%

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
74 10 1 0 0 20 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
74 10 1 0 0 20 0
5% 2% 40% 0% 0% 0% 0%
1,355 417 3 93,793 208 15,632 125
3,893 475 2 207,300 0 12,442 62
mineral intake is too low ; your target value is 100%) :
287% 114% 85% 221% 0% 80% 49%
ntake is too high) :
4% 47% - 10% 0% 1% -
level (maintenance = BMR x activity level).
y have values up to twice as high as indicated below.
550,000 1,000,000 900 8,000 420,000 2,300 700,000
3,500,000 2,500,000 10,000 45,000 770,000 11,000 4,000,000

Choline Calcium Copper Iron Magnesium Manganese Phosphorus
36% 64% 225% 164% 172% 599% 273%
0 0 0 0 0 0 0
6,200 10,000 22 100 10,000 21 17,000
6,100 24,000 16 100 10,000 11 5,000
0 27,000 313 2,360 88,500 2,458 261,500
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
12,300 61,000 351 2,560 108,500 2,490 283,500
2% 6% 37% 31% 25% 104% 39%

12,300 30,000 151 610 25,000 258 47,000
0 6,000 34 320 9,000 43 60,000
2,850 7,000 36 110 6,000 37 10,500
4,400 16,500 23 150 6,000 72 17,500
3,000 8,000 38 400 11,500 165 20,000
30,700 23,000 277 1,470 143,000 3,743 333,000
30 100 0 56 0 0 0
0 0 0 0 0 0 0
53,280 90,600 558 3,116 200,500 4,317 488,000
9% 9% 59% 37% 46% 180% 67%

19,600 10,000 156 520 54,000 540 44,000
6,100 24,000 16 100 10,000 11 5,000
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
25,700 34,000 172 620 64,000 551 49,000
4% 3% 18% 7% 15% 23% 7%

19,600 10,000 156 520 54,000 540 44,000
7,800 61,000 7 15 5,500 2 50,500
0 27,500 219 2,000 72,000 2,010 226,000
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
27,400 98,500 381 2,535 131,500 2,551 320,500
5% 9% 41% 30% 30% 106% 44%

0 6,000 34 320 9,000 43 60,000
12,300 30,000 151 610 25,000 258 47,000
4,400 16,500 23 150 6,000 72 17,500
3,000 8,000 38 400 11,500 165 20,000
0 0 0 0 0 0 0
2,850 7,000 36 110 6,000 37 10,500
30,700 23,000 277 1,470 143,000 3,743 333,000
30 100 0 56 0 0 0
53,280 90,600 558 3,116 200,500 4,317 488,000
9% 9% 59% 37% 46% 180% 67%

0 8,400 23 582 19,800 11 130,200
60 200 0 112 0 0 0
4,830 35,700 41 999 7,800 126 30,900
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
4,890 44,300 65 1,693 27,600 138 161,100
1% 4% 7% 20% 6% 6% 22%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
31,200 244,000 26 60 22,000 6 202,000
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
31,200 244,000 26 60 22,000 6 202,000
5% 23% 3% 1% 5% 0% 28%
573,180 1,042,145 938 8,337 437,701 2,397 729,502
208,050 663,000 2,110 13,700 754,600 14,369 1,992,100
36% 64% 225% 164% 172% 599% 273%
6% 27% 21% 30% 98% 131% 50%

4,700,000 55 1,500,000 11,000 3,700 38 200
- 400 2,300,000 40,000 10,000 200 400

Potassium Selenium Sodium Zinc Water (g) Fiber (g) Cholesterol (mg)
105% 249% 179% 104% 77% 111% 49%
0 0 0 0 0 0 0
184,000 0 4,000 40 88 0 0
257,000 1 3,000 70 89 2 0
214,500 0 1,000 1,985 4 5 0
0 0 0 0 300 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
655,500 1 8,000 2,095 481 7 0
13% 1% 1% 18% 12% 19% 0%

337,000 1 55,000 300 77 3 0
67,000 8 1,087,000 300 77 0 36
68,000 0 1,000 85 48 0 0
160,000 0 34,500 120 44 1 0
162,500 0 39,000 175 44 1 0
223,000 23 7,000 2,020 10 4 0
100 0 200 0 0 0 0
0 0 0 0 0 0 0
1,017,600 32 1,223,700 3,000 301 10 36
21% 56% 78% 26% 8% 24% 17%

716,000 2 2,000 300 150 5 0
257,000 1 3,000 70 89 2 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 300 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
973,000 3 5,000 370 539 7 0
20% 5% 0% 3% 14% 18% 0%

716,000 2 2,000 300 150 5 0
78,000 2 21,000 210 45 0 1
185,500 17 15,000 1,600 1 4 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
979,500 21 38,000 2,110 197 10 1
20% 36% 2% 18% 5% 24% 0%

67,000 8 1,087,000 300 77 0 36
337,000 1 55,000 300 77 3 0
160,000 0 34,500 120 44 1 0
162,500 0 39,000 175 44 1 0
0 0 0 0 300 0 0
68,000 0 1,000 85 48 0 0
223,000 23 7,000 2,020 10 4 0
100 0 200 0 0 0 0
1,017,600 32 1,223,700 3,000 601 10 36
21% 56% 78% 26% 16% 24% 17%

142,200 39 30,000 288 44 0 25
200 0 400 0 0 0 0
39,300 9 177,600 204 9 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
181,700 49 208,000 492 54 1 26
4% 85% 13% 4% 1% 2% 12%

0 0 0 0 0 0 0
0 0 0 0 300 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 300 0 0
0% 0% 0% 0% 8% 0% 0%
312,000 6 84,000 840 182 0 4
0 0 0 0 0 0 0
0 0 0 0 300 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
312,000 6 84,000 840 482 0 4
6% 11% 5% 7% 12% 0% 2%
4,898,083 57 1,563,218 11,464 3,856 40 208
5,136,900 143 2,790,400 11,907 2,952 44 103
105% 249% 179% 104% 77% 111% 49%
- 36% 121% 30% 30% 22% 26%

Saturated fat (g) MonoUns fat (g) PolyUns fat (g) Sugars (g) Glycemic Index Glycemic Load
17% 63% 20% 24% 55 243
0 0 0 0 - -
0 0 0 9 52 6
0 0 0 6 59 6
1 1 1 0 60 20
0 0 0 0 0 0
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
1 1 1 15 58 31
21% 37% 42% 27%
0 0 0 4 61 12
0 0 0 0 0 0
0 0 0 1 15 0
0 0 0 2 45 2
0 0 0 3 64 3
1 1 1 1 55 42
1 7 1 0 0 0
0 0 0 0 - -
2 8 2 12 55 60
17% 66% 18% 11%
0 0 0 24 53 24
0 0 0 6 59 6
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 0 0
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 30 54 30
49% 19% 32% 55%
0 0 0 24 53 24
0 0 0 3 33 1
1 2 2 0 65 23
0 0 0 0 0 0
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
1 2 2 27 57 48
20% 39% 41% 33%
0 0 0 0 0 0
0 0 0 4 61 12
0 0 0 2 45 2
0 0 0 3 64 3
0 0 0 0 0 0
0 0 0 1 15 0
1 1 1 1 55 42
1 7 1 0 0 0
2 8 2 12 55 60
17% 66% 18% 11%
0 0 1 0 0 0
3 15 2 0 0 0
0 0 1 1 62 10
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
3 15 3 1 62 10
15% 69% 15% 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 - -
0 0 0 0 0 0
0% 0% 0% 0%
0 0 0 10 33 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 10 33 3
68% 28% 4% 103%
10 35 11 107 55 243
17% 63% 20% 24% sugars of total carbs

Comments
0
Great source of vitamin C
0
Great source of carbohydrates with low glycemic index
Drink at least 2 to 3 liter water per day.
0
0
0
0
0
0
Great source of vitamin A
0
0
Monounsaturated fatty acids: 72.96 g
0
Great source of carbohydrates

0
0
0
0
0
0
Great source of carbohydrates
0
Great source of carbohydrates with low glycemic index; great to add to your shake
100% pure creatine monohydrate
0
0
0
0
0
0
Great source of vitamin A
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 Price
0.00
--------------- 0.00
sinaasappelsap 0.00
papaja's 0.00
haver 0.00
water 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
zoete aardappel 0.00

kip, borst, plakjes 0.00
komkommer 0.00
wortelen 0.00
bieten 0.00
rijst, bruin, lange korrel 0.00
olijfolie 0.00
--------------- 0.00
0.00
bananen 0.00
papaja's 0.00
--------------- 0.00
--------------- 0.00
water 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
bananen 0.00
melk, mager 0.00
haver, fijn poeder 0.00
creatine 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
kip, borst, plakjes 0.00

zoete aardappel 0.00
wortelen 0.00
bieten 0.00
water 0.00
komkommer 0.00
rijst, bruin, lange korrel 0.00
olijfolie 0.00
0.00
tonijn, blik in eigen nat 0.00

olijfolie 0.00
brood, wit, toost 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
--------------- 0.00
water 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
melk, mager 0.00

--------------- 0.00
water 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
08/23/2020 488085491.xls Page 25
TRUE-NATURAL-BODYBUILDING.COM
Gender (male / female) : male sex
Age : 23 years
Length (cm) : 177 cm = 5 ' 9.7 ''
Bodyweight (kg) : 103.0 kg = 227 lbs
Lean body mass (kg) : 80.3 kg = 177 lbs
Body fat % : 22.0 %
Activity level : 1.375 activity (value between 1.2 and 1.9)
Body Mass Index = 32.9 kg/m2 Katch - McArdle Mifflin - St. Jeor
Lean Body Mass Index = 25.6 kg/m2 best method good method
Metabolic Rate uses lean body mass uses age
Basal Metabolic Rate : 2105 kcal per day 2027 kcal per day
Maintenance : 2895 kcal per day 2787 kcal per day
Cut : -10% kcal 2605 kcal per day 2508 kcal per day
Bulk : +10% kcal 3184 kcal per day 3066 kcal per day
Target cut 2,605 Kcal grams per day grams per meal
Protein : 20% 521 kcal 130 gr 22 gr
Carbs : 50% 1,303 kcal 326 gr 54 gr
Fat : 20% 521 kcal 58 gr 10 gr
Time / Meal Product Quantity Unit Kcal Protein (g) Carbs (g) Fat (g)
10.30 (1) --------------- 0 - 0 0 0 0
Breakfast orange juice 100 gr 47 1 11 0
papayas 100 gr 39 1 10 0
oats 50 gr 195 8 33 3
water 300 gr 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
Total 281 10 54 4
Energy % 14% 75% 12%
% of Daily Required Amount 11% 7% 17% 6%
13.00 (2) sweet potato 100 gr 86 2 20 0
Morning meal chicken, breast, sliced 100 gr 79 17 2 0
cucumber 50 gr 6 0 1 0
carrots 50 gr 21 0 5 0
beets 50 gr 22 1 5 0
rice, brown, long-grain 100 gr 370 8 77 3
olive oil 10 gr 88 0 0 10
--------------- 0 - 0 0 0 0
Total 671 28 110 14
Energy % 17% 65% 18%
15.00 (3) bananas 200 gr 178 2 46 1
Lunch papayas 100 gr 39 1 10 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
water 300 gr 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
Total 217 3 55 1
Energy % 5% 92% 3%
17.00 (4) bananas 200 gr 178 2 46 1
Pre Train milk, nonfat (skimmed) 50 gr 17 2 2 0
oats, fine powder 50 gr 194 4 35 4
creatine 5 gr 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
Total 389 8 84 5
Energy % 8% 82% 10%
True-Natural-Bodybuilding.com
08/23/2020 488085491.xls Page 26
Target cut 2,605 Kcal grams per day grams per meal
Protein : 20% 521 kcal 130 gr 22 gr
Carbs : 50% 1,303 kcal 326 gr 54 gr
Fat : 20% 521 kcal 58 gr 10 gr
Time / Meal Product Quantity Unit Kcal Protein (g) Carbs (g) Fat (g)
20.00 (5) chicken, breast, sliced 100 gr 79 17 2 0
Dinner sweet potato 100 gr 86 2 20 0
carrots 50 gr 21 0 5 0
beets 50 gr 22 1 5 0
water 300 gr 0 0 0 0
cucumber 50 gr 6 0 1 0
rice, brown, long-grain 100 gr 370 8 77 3
olive oil 10 gr 88 0 0 10
Total 671 28 110 14
Energy % 17% 65% 18%
23.00 (6) tuna, canned in water 60 gr 77 14 0 2
Post-workout shake olive oil 20 gr 177 0 0 20
bread, white, toasted 30 gr 88 3 16 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
Total 342 17 16 23
Energy % 20% 19% 61%
21.00 (7) --------------- 0- 0 0 0 0
Snack water 300 gr 0 0 0 0
--------------- 0- 0 0 0 0
--------------- 0- 0 0 0 0
--------------- 0- 0 0 0 0
--------------- 0- 0 0 0 0
--------------- 0- 0 0 0 0
--------------- 0- 0 0 0 0
Total 0 0 0 0
Energy % 0% 0% 0%
22.30 (8) milk, nonfat (skimmed) 200 gr 68 7 10 0
Bed time meal --------------- 0- 0 0 0 0
water 300 gr 0 0 0 0
--------------- 0- 0 0 0 0
--------------- 0- 0 0 0 0
--------------- 0- 0 0 0 0
--------------- 0- 0 0 0 0
--------------- 0- 0 0 0 0
Total 68 7 10 0
Energy % 40% 58% 2%
Energy Protein Carbs Fat
TOTAL gram: 100 440 60
TOTAL Kcal: 2,639 Kcal 400 1,758 537
% of TOTAL Kcal: 15% 65% 20%
TARGET gram: 2,605 Kcal 130 326 58
DIFFERENCE [ TOTAL - TARGET ] gram: -30 +114 +2
DIFFERENCE [ TOTAL - TARGET ] Kcal: +33 Kcal -121 +456 +16
This is a printable result page of the full excel workbook. You can easily copy it into another workbook (copy/paste/paste-special-values).
Download the latest version of the complete True Natural Bodybuilding diet plan excel sheet
How to use this Excel sheet
Before using this excel workbook, please read this page and watch the DEMO VIDEO: Flash Video (.swf)
Windows Media Video (.wm
For working conveniently with this large excel sheet it is recommended to go to Excel's full screen mode (View - Full Scree
All you have to do is go to the tab "Diet Plan" and fill out all yellow fields and select for each of your meals the food produc
Some fields require special attention:
Field C6: fill in your body fat percentage as measured with a body fat caliper as depicted at the bottom of the webpage:
C6 should be left empty of filled with "?" if you don't know your body fat percentage correctly.
Field C8: fill in your personal activity factor as explained in Field N1. Estimating your activity level (somewhere between
but when you have been counting your calories and monitoring your sports activities and physical labor for a w
Based on your gender, age, length, bodyweight, body fat % and activity level your daily caloric need is calculated accordin
If you don't have a reasonable estimate of your body fat % you should use the results in fields J5-J8, otherwise the results
In Fields H6 and J6 you find estimates of your maintenance caloric level, which is the amount of calories you need to eat e
If you want to lose weight (cut) you should eat less calories, and if you want to gain weigth (bulk) you should eat more calo
An efficient diet to lose weight (cut) should contain between 10 and 30% less calories than your maintenance level with a m
Field F7: fill in your preferred cut% to calculate how many calories you should eat if you want to lose bodyweigth. The re
An efficient diet to gain weight (bulk) should contain between 10 and 30% more calories than your maintenance level.
Field F8: fill in your preferred bulk% to calculate how many calories you should eat if you want to gain bodyweigth. The
Field C9: this is your target daily calorie intake which is one of the values calculated in fileds H6-H8 or J6-J8.
You can change the value in C9 by filling in fields C2-C8, by adjusting the values in F7 and F8, and by
Field G9: fill in the number of meals you will eat per day.
Field B10: fill in which percentage of your total calorie intake should come from protein (30% recommended). Yes, this m
Field B11: fill in which percentage of your total calorie intake should come from carbohydrates (50-55% recommended).
Field B12: fill in which percentage of your total calorie intake should come from fat (15-20% recommended).
Select for each of your meals the food products in the white drop down lists and input the quantities you eat.
You can add additional products yourself in the tab "Nutrition Table". The data can be found in the tab "
The results (total calories, protein, carbohydrates, fat, vitamins and minerals) are automatically calculated and displayed in
The tab "Printable Report" contains a convenient summary report of your diet plan that can be printed on paper or copied
How to build an efficient diet plan to lose body fat and/or gain muscle m
As explained above fill in the yellow fields of the tab "Diet Plan" to obtain in Field C9 the right amount of calories that you
An efficient diet to lose body fat or to gain muscle mass should contain at least 6 meals per day (5 for females) more or les
Drink at least 2 to 3 liters of water per day. Drink more if you sweat a lot (warm weather, fysically very active, etc.)
Each meal should contain some vegetables, legumes or fresh fruits which are high in fiber, vitamines and minerals such as
broccoli, cabbage, carrots, cauliflower, cherries ,chicory, cucumber, eggplant, grapefruit, grapes, kale, kiwi fruit, lentils, lett
peas, pepper, pineapple, plums, radishes, shallots, spinach, sprouts, strawberries, tomatoes and zucchini.
Each meal should contain some starchy carbohydrate foods such as whole-grain bread, brown rice, potatoes, yams, pasta
Each meal should contain some lean protein products (preferably from animal origin) such as chicken or turkey breast, egg
Nuts, soy and beans are some vegetable products that contain lots of protein. Protein powders (whey, casein and egg) are
Each meal should contain a small amount of fats, mainly unsaturated fats from fish or vegetable origin such as nuts, olives
Fresh, natural, unprocessed products (e.g. apples, tomatoes, steak, milk, potatos) are always better than processed food (
Choose foods that contain lots of fiber, vitamins and minerals and have a rather low glycemic index. Avoid sugar (sucrose)
Don't eat large amounts of carbohydrates and fat the last 2 hours before going to bed.
Drink at least one glass of water with every meal.
What else to do to lose body fat
A good diet is not sufficient to lose a significant amount of body fat permanently.
It should be combined with aerobic exercises (jogging, running, treadmill, bicycle, stationary bike, elliptical machine, rowin
And it should be combined with weight training to keep or increase your lean muscle mass while dieting.The more lean m
Do 20 to 60 minutes of aerobic exercises 3 to 6 times per week, keeping your heart rate at 130 (low intensity) to 170 (high
Do your cardio first thing in the morning before your breakfast, or right after your weight training workout.
Train with weights 3 to 6 times per week for maximum 60 minutes. Do 2 to 4 exercises per muscle group. Do 3 to 4 sets of
Any changes in diet or training program should be made gradually in small steps to ensure optimal results and prevent inju
Want to know everything about losing body fat and building lean muscl
Visit my free website: True-Natural-Bodybuilding.com
Learn about losing body fat: Losing Body Fat
Learn about building muscle mass: How to Get Big
Demo video: Flash Video (.swf)
Demo video: Windows Media Video (.wmv)
Flash Video (.swf)
Windows Media Video (.wmv)
creen mode (View - Full Screen).
of your meals the food products in the white drop down lists.
at the bottom of the webpage: Body Fat Caliper

age correctly.
ity level (somewhere between 1.2 and 1.9) might be a bit tricky in the beginning,
vities and physical labor for a while you will be able to do it more accurately.
ric need is calculated according to 3 different methods. The results are displayed in colums H, J and L.
ds J5-J8, otherwise the results in fields H5-H8 are the most accurate.
nt of calories you need to eat every day to maintain your bodyweigth.
bulk) you should eat more calories than your maintenance level.
our maintenance level with a minimum of 1200 kcal for a female and 1700 kcal for a male adult.
want to lose bodyweigth. The result will be displayed in fields H7 and J7.
n your maintenance level.

want to gain bodyweigth. The result will be displayed in fields H8 and J8.
d in fileds H6-H8 or J6-J8.

values in F7 and F8, and by picking the right value in drop down list B9.
% recommended). Yes, this must be high.

tes (50-55% recommended).
% recommended).
antities you eat.

d in the tab "8000 More Products".
ally calculated and displayed in bold blue font at the bottom of the page.
be printed on paper or copied int another excel workbook (copy/paste/paste-special - values).
d/or gain muscle mass

ht amount of calories that you need to eat daily to reach your goal.
day (5 for females) more or less equal in size (kcals) and nutrient ratio (protein/carbs/fat).
cally very active, etc.)
vitamines and minerals such as apples, apricots, asparagus, bananas, beans, beets, blueberries,
pes, kale, kiwi fruit, lentils, lettuce, mushrooms, nectarine, onions, oranges, papayas, pears,
and zucchini.
wn rice, potatoes, yams, pasta, oats, couscous, sweet potato and cereals.
s chicken or turkey breast, egg whites, non-fat milk, non-fat cheese and yogurt, low-fat meat and fish.
ers (whey, casein and egg) are great substitutes.
able origin such as nuts, olives, olive oil, sunflower oil, flaxseed oil. A couple of egg yolks are also okay.
s better than processed food (e.g. apple pie, ketchup, sausages, ice cream, french fries, sugar or HFCS).
c index. Avoid sugar (sucrose), high-fructose corn syrup (HFCS), alcohol, saturated fat and cholesterol.
y bike, elliptical machine, rowing machine or stairclimber) to stimulate your metabolism and burn extra calories.
while dieting.The more lean muscle you have, the higher your metabolism will be throughout the day.
30 (low intensity) to 170 (high intensity) beats per minute to burn extra calories.
ing workout.
muscle group. Do 3 to 4 sets of 8-12 reps for each exercise. Increase the poundages as you get stronger.
optimal results and prevent injuries.
uilding lean muscle mass?

put cursor here
This is the nutritional table used in the formulas in the "Diet Plan" tab.
More products can be added with the "Insert Row"functionality.
The data for 8000 products can be found in tab "8000 More Products".
1 2 3 4
Product Quantity Unit Kcal
--------------- 1 - 0.0
almonds 100 gr 575.0
amino acids, BCAA's 100 gr 400.0
amino acids, EAA's 100 gr 400.0
apple juice 100 gr 46.0
apples 100 gr 52.0
apricots 100 gr 48.0
apricots, dried 100 gr 241.0
asparagus 100 gr 20.0
aubergine (eggplant) 100 gr 24.0
bananas 100 gr 89.0
barley 100 gr 352.0
beans, black 100 gr 341.0
beans, kidney 100 gr 333.0
beans, pink 100 gr 343.0
beans, pinto 100 gr 347.0
beans, red (kidney) 100 gr 337.0
beans, small white 100 gr 336.0
beans, snap, green 100 gr 31.0
beans, snap, yellow 100 gr 31.0
beans, white 100 gr 333.0
beans, white (navy) 100 gr 337.0
beans, yellow 100 gr 345.0
beef jerky (snack) 100 gr 153.0
beef, lean 100 gr 141.0
beef, sliced 100 gr 176.0
beets 100 gr 43.0
blood sausage 100 gr 379.0
blueberries 100 gr 57.0
bread, multi-grain 100 gr 265.0
bread, oatmeal 100 gr 269.0
bread, pita, white 100 gr 275.0
bread, pita, whole-wheat 100 gr 266.0
bread, raisin 100 gr 274.0
bread, rye 100 gr 258.0
bread, wheat 100 gr 266.0
bread, white 100 gr 266.0
bread, white, toasted 100 gr 293.0
bread, whole-wheat 100 gr 247.0
Brinta classic (whole grain wheat flour) 100 gr 325.0
broccoli 100 gr 34.0
brownies 100 gr 405.0
brussels sprouts 100 gr 43.0
buckwheat 100 gr 343.0
buckwheat flour 100 gr 335.0
cabbage 100 gr 25.0
cabbage, red 100 gr 31.0
cabbage, savoy 100 gr 27.0
canola oil 100 gr 884.0
cantaloupe, melon 100 gr 34.0
carrot juice 100 gr 40.0
carrots 100 gr 41.0
casein/milk, concentrate 100 gr 375.0
casein/milk, isolate 100 gr 374.0
cashew nuts 100 gr 553.0
cauliflower 100 gr 25.0
cheese, gouda 100 gr 356.0
cherries, sour 100 gr 50.0
cherries, sour, canned 100 gr 75.0
cherries, sweet 100 gr 63.0
chestnut 100 gr 196.0
chicken, breast meat 100 gr 114.0
chicken, breast, sliced 100 gr 79.0
chicken, leg meat 100 gr 120.0
chicken, liver 100 gr 119.0
chickpeas 100 gr 364.0
chicory (witlof) 100 gr 17.0
chocolate, dark, 45-59% cacao 100 gr 546.0
chocolate, milk 100 gr 535.0
chocolate, white 100 gr 539.0
chocolate-flavored hazelnut spread 100 gr 541.0
cocoa powder 100 gr 228.0
coconut 100 gr 354.0
cod 100 gr 82.0
collard 100 gr 30.0
corn (maize), dried 100 gr 365.0
corn (maize), raw 100 gr 86.0
corn oil (maize oil) 100 gr 884.0
cottage cheese, 1% fat 100 gr 72.0
cottage cheese, 2% fat 100 gr 86.0
cottage cheese, fat 100 gr 98.0
cottage cheese, nonfat 100 gr 72.0
couscous 100 gr 376.0
crab 100 gr 87.0
crab, canned 100 gr 99.0
creatine 100 gr 0.0
crispbread, fiber (Wasa) 100 gr 351.0
crispbread, rye (Euroshopper) 100 gr 340.0
croissants, butter 100 gr 406.0
cucumber 100 gr 12.0
cuttlefish (squid, inkfish) 100 gr 79.0
deer, lean 100 gr 120.0
dextrose (glucose) 100 gr 400.0
duck, liver, raw 100 gr 136.0
duck, meat without skin 100 gr 135.0
egg white 100 gr 48.0
egg yolk 100 gr 317.0
eggplant (aubergine) 100 gr 24.0
eggs 100 gr 143.0
figs, dried 100 gr 249.0
fish oil, salmon 100 gr 902.0
flatfish (sole, flounder) 100 gr 91.0
flaxseed oil 100 gr 884.0
flaxseeds 100 gr 534.0
french fries 100 gr 331.0
frog legs 100 gr 73.0
fructose 100 gr 400.0
garlic 100 gr 149.0
goose, liver, raw 100 gr 133.0
goose, meat without skin 100 gr 161.0
grape juice 100 gr 60.0
grapefruit 100 gr 32.0
grapefruit juice 100 gr 38.0
grapes 100 gr 69.0
haddock 100 gr 87.0
halibut 100 gr 110.0
ham (pork), sliced 100 gr 116.0
hazelnuts (filberts) 100 gr 628.0
herring 100 gr 158.0
honey 100 gr 304.0
honeydew melon 100 gr 36.0
horse, lean 100 gr 133.0
hotdog 100 gr 247.0
kale 100 gr 50.0
Kellogg's Special K (cereal) 100 gr 379.0
Kellogg's Special K chocolate (cereal) 100 gr 387.0
Kellogg's Special K red berries (cereal) 100 gr 369.0
kiwi fruit 100 gr 61.0
lactose 100 gr 400.0
lamb, lean 100 gr 143.0
lemon juice 100 gr 21.0
lentils 100 gr 353.0
lettuce, green 100 gr 15.0
lettuce, red 100 gr 16.0
lima beans 100 gr 338.0
litchis 100 gr 66.0
litchis, dried 100 gr 277.0
liver pate 100 gr 319.0
liver sausage 100 gr 326.0
lobster 100 gr 90.0
macaroni, dry 100 gr 371.0
mackerel 100 gr 205.0
maltodextrin 100 gr 400.0
milk powder, nonfat, dry 100 gr 362.0
milk, 1% fat 100 gr 42.0
milk, 1.5% fat 100 gr 46.0
milk, 2% fat 100 gr 50.0
milk, nonfat (skimmed) 100 gr 34.0
milk, whole (3.25% fat) 100 gr 61.0
millet 100 gr 378.0
mozarella cheese, fat 100 gr 300.0
mozarella cheese, low fat 100 gr 254.0
muesli, dried fruit and nuts 100 gr 340.0
mungo beans 100 gr 341.0
mushrooms, white 100 gr 22.0
mussels 100 gr 86.0
nachos chips (snack) 100 gr 514.0
nachos with cheese 100 gr 306.0
nectarine 100 gr 44.0
noodles, eggs 100 gr 384.0
oats 100 gr 389.0
oats, fine powder 100 gr 388.0
okra 100 gr 31.0
olive oil 100 gr 884.0
olives 100 gr 115.0
onions 100 gr 40.0
orange juice 100 gr 47.0
oranges 100 gr 47.0
ostrich, meat 100 gr 115.0
pancakes 100 gr 194.0
papayas 100 gr 39.0
pasta, dry 100 gr 371.0
pate de foie gras, goose 100 gr 462.0
peaches 100 gr 39.0
peaches, dried 100 gr 239.0
peanut butter (>90%) 100 gr 588.0
peanuts, roasted 100 gr 585.0
pears 100 gr 58.0
peas 100 gr 341.0
pecans (nuts) 100 gr 691.0
pepper, green, sweet 100 gr 20.0
pepper, red, sweet 100 gr 31.0
pepper, yellow, sweet 100 gr 27.0
pickled cucumber 100 gr 11.0
pineapple 100 gr 50.0
pineapple juice 100 gr 53.0
pineapple, canned 100 gr 60.0
pistachio nuts 100 gr 562.0
pistachio nuts, roasted, salt 100 gr 568.0
plums 100 gr 46.0
plums, dried 100 gr 240.0
pollock 100 gr 92.0
popcorn cakes 100 gr 384.0
popcorn, air-popped 100 gr 387.0
popcorn, oil-popped 100 gr 583.0
pork, bacon 100 gr 458.0
pork, lean loin 100 gr 120.0
pork, leg (ham), lean 100 gr 136.0
potato 100 gr 77.0
potato chips (snack) 100 gr 542.0
potatoes, red 100 gr 70.0
potatoes, white 100 gr 69.0
pumpkin 100 gr 26.0
quark, nonfat (curd cheese, fromage frais) 100 gr 62.7
radishes 100 gr 16.0
raisins, dried 100 gr 299.0
raspberries 100 gr 52.0
rice cakes (snack) 100 gr 387.0
rice, brown, long-grain 100 gr 370.0
rice, white, long-grain 100 gr 365.0
rice, white, medium-grain 100 gr 360.0
rice, white, short-grain 100 gr 358.0
roughy, orange 100 gr 76.0
rye 100 gr 338.0
salmon 100 gr 142.0
shallots 100 gr 72.0
shrimps 100 gr 106.0
soybean oil 100 gr 884.0
soybeans 100 gr 446.0
soybeans, green 100 gr 147.0
soybeans, sprouted 100 gr 122.0
spaghetti, dry 100 gr 371.0
spaghetti, dry, enriched 100 gr 371.0
spaghetti, spinach, dry 100 gr 372.0
spaghetti, whole-wheat, dry 100 gr 348.0
spinach 100 gr 23.0
spinach, canned 100 gr 23.0
squash, summer 100 gr 16.0
squid (inkfish, cuttlefish) 100 gr 92.0
squid, fried (inkfish, cuttlefish) 100 gr 175.0
strawberries 100 gr 32.0
sugar, brown 100 gr 380.0
sugar, powdered 100 gr 389.0
sugar, table (sucrose) 100 gr 387.0
sunflower oil 100 gr 884.0
sweet potato 100 gr 86.0
swordfish 100 gr 121.0
tilapia fish 100 gr 96.0
tomatoes 100 gr 18.0
tomatoes, canned 100 gr 17.0
tomatoes, orange 100 gr 16.0
tomatoes, yellow 100 gr 15.0
tortilla chips (snack) 100 gr 489.0
trout 100 gr 148.0
tuna, bluefin 100 gr 144.0
tuna, canned in water 100 gr 128.0
tuna, yellowfin 100 gr 108.0
turkey ham, sliced 100 gr 124.0
turkey, breast meat 100 gr 111.0
turkey, leg meat 100 gr 108.0
turkey, liver, raw 100 gr 228.0
turnips 100 gr 28.0
veal, lean 100 gr 116.0
vitargo 100 gr 368.0
wafers, chocolate 100 gr 433.0
wafers, vanilla 100 gr 441.0
walnuts 100 gr 654.0
water 100 gr 0.0
watermelon 100 gr 30.0
waxy maize starch 100 gr 352.0
wheat 100 gr 342.0
wheat flour, whole-grain 100 gr 339.0
whey, concentrate 100 gr 407.0
whey, isolate 100 gr 368.0
whitefish 100 gr 134.0
yam (sweet potato) 100 gr 118.0
yogurt, fat 100 gr 61.0
yogurt, nonfat 100 gr 56.0
zucchini (courgette) 100 gr 17.0
zz Insert new products only above this row! 1 - 0.0
zzz Select a row above, in the white area, and do "Insert Row".
5 6 7 8 9 10
Protein (g) Carbs (g) Fat (g) Vit A (IU) Vit B-1 Vit B-2
0.0 0.0 0.0 0.0 0.0 0.0
21.2 21.7 49.4 1.0 211.0 1,014.0
100.0 0.0 0.0 0.0 0.0 0.0
100.0 0.0 0.0 0.0 0.0 0.0
0.1 11.3 0.1 1.0 21.0 17.0
0.3 13.8 0.2 54.0 17.0 26.0
1.4 11.1 0.4 1,926.0 30.0 40.0
3.4 62.6 0.5 3,604.0 15.0 74.0
2.2 3.9 0.1 756.0 143.0 141.0
1.0 5.7 0.2 27.0 39.0 37.0
1.1 22.8 0.3 64.0 31.0 73.0
9.9 77.7 1.2 22.0 191.0 114.0
21.6 62.4 1.4 0.0 900.0 193.0
23.6 60.0 0.8 0.0 529.0 219.0
21.0 64.2 1.1 0.0 772.0 192.0
21.4 62.6 1.2 0.0 713.0 212.0
22.5 61.3 1.1 0.0 608.0 215.0
21.1 62.3 1.2 0.0 743.0 207.0
1.8 7.0 0.2 690.0 82.0 104.0
1.8 7.1 0.1 108.0 84.0 105.0
23.4 60.3 0.9 0.0 437.0 146.0
22.3 60.8 1.5 0.0 775.0 164.0
22.0 60.7 2.6 6.0 690.0 330.0
31.1 2.8 1.9 0.0 65.0 163.0
21.6 0.0 5.5 0.0 66.0 108.0
28.1 5.7 3.8 0.0 80.0 190.0
1.6 9.6 0.2 33.0 31.0 40.0
14.6 1.3 34.5 0.0 70.0 130.0
0.7 14.5 0.3 54.0 37.0 41.0
13.4 43.3 4.2 0.0 279.0 131.0
8.4 48.5 4.4 16.0 399.0 240.0
9.1 55.7 1.2 0.0 267.0 97.0
9.8 55.0 2.6 0.0 339.0 80.0
7.9 52.3 4.4 0.0 177.0 173.0
8.5 48.3 3.3 7.0 434.0 335.0
10.9 47.5 3.6 0.0 373.0 311.0
7.6 50.6 3.3 0.0 455.0 331.0
9.0 54.4 4.0 0.0 415.0 337.0
13.0 41.3 3.4 3.0 353.0 216.0
11.0 65.0 2.1 9.0 447.0 215.0
2.8 6.6 0.4 623.0 71.0 117.0
4.8 63.9 16.3 69.0 255.0 210.0
3.4 9.0 0.3 754.0 139.0 90.0
13.3 71.5 3.4 0.0 101.0 425.0
12.6 70.6 3.1 0.0 417.0 190.0
1.3 5.8 0.1 98.0 61.0 40.0
1.4 7.4 0.2 1,116.0 64.0 69.0
2.0 6.1 0.1 1,000.0 70.0 30.0
0.0 0.0 100.0 0.0 0.0 0.0
0.8 8.2 0.2 3,382.0 41.0 19.0
1.0 9.3 0.2 19,124.0 92.0 55.0
0.9 9.6 0.2 16,706.0 66.0 58.0
83.0 4.7 2.7 0.0 0.0 0.0
88.0 1.7 1.7 0.0 0.0 0.0
18.2 30.2 43.9 0.0 423.0 58.0
1.9 5.0 0.3 0.0 50.0 60.0
24.9 2.2 27.4 563.0 30.0 334.0
1.0 12.2 0.3 1,283.0 30.0 40.0
0.7 19.3 0.1 726.0 16.0 39.0
1.1 16.0 0.2 64.0 27.0 33.0
1.6 44.2 1.3 26.0 144.0 16.0
21.2 0.0 2.6 30.0 64.0 100.0
16.8 2.2 0.4 0.0 18.0 29.0
20.1 0.0 3.8 61.0 79.0 193.0
16.9 0.7 4.8 11,078.0 305.0 1,778.0
19.3 60.7 6.0 67.0 477.0 212.0
0.9 4.0 0.1 29.0 62.0 27.0
4.9 61.2 31.3 50.0 25.0 50.0
6.1 52.4 38.3 50.0 32.0 49.0
7.8 45.9 42.6 39.0 34.0 78.0
7.7 59.4 29.7 195.0 112.0 298.0
5.9 59.2 32.1 30.0 63.0 282.0
5.4 62.2 29.7 3.0 85.0 170.0
19.6 57.9 13.7 0.0 78.0 241.0
3.3 15.2 33.5 0.0 66.0 20.0
17.8 0.0 0.7 40.0 76.0 65.0
2.5 5.7 0.4 6,668.0 54.0 130.0
9.4 74.3 4.7 214.0 385.0 201.0
3.3 18.7 1.4 187.0 155.0 55.0
0.0 0.0 100.0 0.0 0.0 0.0
12.4 2.7 1.0 41.0 21.0 165.0
11.8 3.7 2.5 74.0 41.0 198.0
11.1 3.4 4.3 140.0 27.0 163.0
10.3 6.7 0.3 8.0 23.0 226.0
12.8 77.4 0.6 0.0 163.0 78.0
18.1 0.0 1.1 5.0 80.0 40.0
20.5 0.0 1.2 7.0 80.0 84.0
0.0 0.0 0.0 0.0 0.0 0.0
13.0 48.0 6.5 0.0 243.0 145.0
9.5 63.0 1.5 0.0 243.0 145.0
8.2 45.8 21.0 744.0 388.0 241.0
0.6 2.2 0.2 72.0 31.0 25.0
16.2 0.8 0.7 375.0 9.0 910.0
23.0 0.0 2.4 0.0 220.0 480.0
0.0 100.0 0.0 0.0 0.0 0.0
18.7 3.5 4.6 39,907.0 562.0 892.0
18.3 0.9 6.0 79.0 360.0 450.0
10.9 0.7 0.2 0.0 4.0 439.0
15.9 3.6 26.5 1,442.0 176.0 528.0
1.0 5.7 0.2 27.0 39.0 37.0
12.6 0.8 9.9 487.0 69.0 478.0
3.3 63.9 0.9 10.0 85.0 82.0
0.0 0.0 100.0 0.0 0.0 0.0
18.8 0.0 1.2 33.0 89.0 76.0
0.0 0.0 100.0 0.0 0.0 0.0
18.3 28.9 42.2 0.0 1,644.0 161.0
3.5 40.1 17.4 0.0 173.0 30.0
16.4 0.0 0.3 50.0 140.0 250.0
0.0 100.0 0.0 0.0 0.0 0.0
6.4 33.1 0.5 9.0 200.0 110.0
16.4 6.3 4.3 30,998.0 562.0 892.0
22.8 0.0 7.1 40.0 129.0 377.0
0.4 14.8 0.1 8.0 17.0 15.0
0.6 8.1 0.1 927.0 36.0 20.0
0.5 9.0 0.1 7.0 42.0 20.0
0.7 18.1 0.2 66.0 69.0 70.0
18.9 0.0 0.7 57.0 35.0 37.0
20.8 0.0 2.3 157.0 60.0 75.0
21.0 1.0 3.2 44.0 514.0 218.0
15.0 16.7 60.8 20.0 643.0 113.0
18.0 0.0 9.0 93.0 92.0 233.0
0.3 82.4 0.0 0.0 0.0 38.0
0.5 9.1 0.1 50.0 38.0 12.0
21.4 0.0 4.6 0.0 130.0 100.0
10.6 18.4 14.8 0.0 240.0 280.0
3.3 10.0 0.7 15,376.0 110.0 130.0
22.5 71.0 1.6 2,474.0 1,700.0 1,900.0
5.7 83.3 5.7 2,419.0 1,694.0 1,919.0
12.4 80.6 1.0 2,419.0 1,690.0 2,000.0
1.1 14.7 0.5 87.0 27.0 25.0
0.0 100.0 0.0 0.0 0.0 0.0
20.9 0.0 5.9 0.0 130.0 230.0
0.4 6.5 0.3 15.0 41.0 9.0
25.8 60.1 1.1 39.0 873.0 211.0
1.4 2.8 0.2 7,405.0 70.0 80.0
1.3 2.3 0.2 7,492.0 64.0 77.0
21.5 63.4 0.7 0.0 507.0 202.0
0.8 16.5 0.4 0.0 11.0 65.0
3.8 70.7 1.2 0.0 10.0 570.0
14.2 1.5 28.0 3,300.0 30.0 600.0
14.1 2.2 28.5 27,667.0 272.0 1,030.0
18.8 0.5 0.9 70.0 6.0 48.0
13.0 74.7 1.5 0.0 90.0 60.0
18.6 0.0 13.9 167.0 176.0 312.0
0.0 100.0 0.0 0.0 0.0 0.0
36.2 52.0 0.8 22.0 415.0 1,550.0
3.4 5.0 1.0 47.0 20.0 185.0
3.3 4.9 1.5 74.5 29.5 185.0
3.3 4.8 2.0 102.0 39.0 185.0
3.4 5.0 0.1 15.0 45.0 182.0
3.2 4.8 3.3 162.0 46.0 169.0
11.0 72.9 4.2 0.0 421.0 290.0
22.2 2.2 22.4 676.0 30.0 283.0
24.3 2.8 15.9 481.0 18.0 303.0
9.7 77.8 4.9 546.0 910.0 1,030.0
25.2 59.0 1.6 23.0 273.0 254.0
3.1 3.3 0.3 0.0 81.0 402.0
11.9 3.7 2.2 160.0 160.0 210.0
8.2 61.7 26.1 0.0 49.0 40.0
8.1 32.2 16.8 495.0 170.0 330.0
1.1 10.6 0.3 332.0 34.0 27.0
14.2 71.3 4.4 62.0 170.0 90.0
16.9 66.3 6.9 0.0 763.0 139.0
8.5 70.7 7.9 0.0 692.0 125.0
2.0 7.0 0.1 375.0 200.0 60.0
0.0 0.0 100.0 0.0 0.0 0.0
0.8 6.3 10.7 403.0 3.0 0.0
1.1 9.3 0.1 2.0 46.0 27.0
0.7 11.0 0.2 175.0 39.0 21.0
0.9 11.8 0.1 225.0 87.0 40.0
22.9 0.0 2.0 0.0 205.0 302.0
5.2 36.7 2.5 32.0 211.0 217.0
0.6 9.8 0.1 1,094.0 27.0 32.0
13.0 74.7 1.5 0.0 90.0 60.0
11.4 4.7 43.8 3,333.0 88.0 299.0
0.9 9.5 0.3 326.0 24.0 31.0
3.6 61.3 0.8 2,163.0 2.0 212.0
25.1 19.6 50.4 0.0 73.0 105.0
23.7 21.5 49.7 0.0 438.0 98.0
0.4 15.5 0.1 23.0 12.0 25.0
24.6 60.4 1.2 149.0 726.0 215.0
9.2 13.9 72.0 56.0 660.0 130.0
0.9 4.6 0.2 370.0 57.0 28.0
1.0 6.0 0.3 3,131.0 54.0 85.0
1.0 6.3 0.2 200.0 28.0 25.0
0.3 2.3 0.2 191.0 0.0 10.0
0.5 13.1 0.1 58.0 79.0 32.0
0.4 12.9 0.1 5.0 58.0 21.0
0.5 15.6 0.1 50.0 102.0 21.0
20.3 27.5 45.4 415.0 870.0 160.0
21.4 26.8 46.0 262.0 840.0 158.0
0.7 11.4 0.3 345.0 28.0 26.0
2.2 63.9 0.4 781.0 51.0 186.0
19.4 0.0 1.0 46.0 47.0 185.0
9.7 80.1 3.1 72.0 75.0 178.0
12.9 77.9 4.5 196.0 104.0 83.0
7.3 45.1 43.6 154.0 134.0 57.0
11.6 0.7 45.0 37.0 281.0 113.0
20.7 0.0 3.5 2.0 982.0 337.0
20.5 0.0 5.4 6.0 875.0 228.0
2.0 17.5 0.1 2.0 80.0 32.0
6.6 50.8 36.4 0.0 63.0 230.0
1.9 15.9 0.1 7.0 81.0 31.0
1.7 15.7 0.1 8.0 71.0 34.0
1.0 6.5 0.1 7,384.0 50.0 110.0
12.0 3.0 0.3 41.0 21.0 165.0
0.7 3.4 0.1 7.0 12.0 39.0
3.1 79.2 0.5 0.0 106.0 125.0
1.2 11.9 0.7 33.0 32.0 38.0
8.2 81.5 2.8 0.0 61.0 165.0
7.9 77.2 2.9 0.0 401.0 93.0
7.1 80.0 0.7 0.0 70.0 49.0
6.6 79.3 0.6 0.0 70.0 48.0
6.5 79.2 0.5 0.0 70.0 48.0
16.4 0.0 0.7 70.0 31.0 45.0
10.3 75.9 1.6 11.0 316.0 251.0
19.8 0.0 6.3 40.0 226.0 380.0
2.5 16.8 0.1 1,190.0 60.0 20.0
20.3 0.9 1.7 180.0 28.0 34.0
0.0 0.0 100.0 0.0 0.0 0.0
36.5 30.2 19.9 22.0 874.0 870.0
13.0 11.1 6.8 180.0 435.0 175.0
13.1 9.6 6.7 11.0 340.0 118.0
13.0 74.7 1.5 0.0 90.0 60.0
13.0 74.7 1.5 0.0 891.0 400.0
13.4 74.8 1.6 461.0 373.0 196.0
14.6 75.0 1.4 0.0 488.0 143.0
2.9 3.6 0.4 9,377.0 78.0 189.0
2.8 3.4 0.5 9,801.0 16.0 138.0
1.2 3.4 0.2 200.0 48.0 142.0
15.6 3.1 1.4 33.0 20.0 412.0
17.9 7.8 7.5 35.0 56.0 458.0
0.7 7.7 0.3 12.0 24.0 22.0
0.1 98.1 0.0 0.0 0.0 0.0
0.0 99.8 0.0 0.0 0.0 19.0
0.0 100.0 0.0 0.0 0.0 19.0
0.0 0.0 100.0 0.0 0.0 0.0
1.6 20.1 0.1 14,187.0 78.0 61.0
19.8 0.0 4.0 120.0 37.0 95.0
20.1 0.0 1.7 0.0 41.0 63.0
0.9 3.9 0.2 833.0 37.0 19.0
0.8 4.0 0.1 117.0 45.0 55.0
1.2 3.2 0.2 1,496.0 46.0 34.0
1.0 3.0 0.3 0.0 41.0 47.0
7.8 65.6 23.4 3.0 15.0 100.0
20.8 0.0 6.6 57.0 350.0 330.0
23.3 0.0 4.9 2,183.0 241.0 251.0
23.6 0.0 3.0 19.0 8.0 44.0
23.4 0.0 1.0 60.0 434.0 47.0
19.6 2.9 3.8 0.0 50.0 250.0
24.6 0.0 0.7 0.0 41.0 118.0
20.4 0.0 2.4 0.0 50.0 210.0
17.8 2.3 16.4 72,382.0 153.0 2,590.0
0.9 6.4 0.1 0.0 40.0 30.0
20.2 0.0 3.3 0.0 70.0 260.0
0.0 92.0 0.0 0.0 0.0 0.0
6.6 72.4 14.2 12.0 203.0 266.0
5.0 73.6 15.2 30.0 275.0 320.0
15.2 13.7 65.2 20.0 341.0 150.0
0.0 0.0 0.0 0.0 0.0 0.0
0.6 7.6 0.2 569.0 33.0 21.0
0.0 88.0 0.0 0.0 0.0 0.0
11.3 75.9 1.7 9.0 387.0 108.0
13.7 72.6 1.9 9.0 447.0 215.0
80.0 6.0 7.0 0.0 0.0 0.0
89.0 0.7 1.0 0.0 0.0 0.0
19.1 0.0 5.9 120.0 140.0 120.0
1.5 27.9 0.2 138.0 112.0 32.0
3.5 4.7 3.3 99.0 29.0 142.0
5.7 7.7 0.2 7.0 48.0 234.0
1.2 3.1 0.3 200.0 45.0 94.0
0.0 0.0 0.0 0.0 0.0 0.0
11 12 13 14 15 16
Vit B-3 Vit B-5 Vit B-6 Vit B-9 Vit B-12 Vit C
0.0 0.0 0.0 0.0 0.0 0.0
3,385.0 469.0 143.0 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
73.0 49.0 18.0 0.0 0.0 900.0
91.0 61.0 41.0 3.0 0.0 4,600.0
600.0 240.0 54.0 9.0 0.0 10,000.0
2,589.0 516.0 143.0 10.0 0.0 1,000.0
978.0 274.0 91.0 52.0 0.0 5,600.0
649.0 281.0 84.0 22.0 0.0 2,200.0
665.0 334.0 367.0 20.0 0.0 8,700.0
4,604.0 282.0 260.0 23.0 0.0 0.0
1,955.0 899.0 286.0 444.0 0.0 0.0
2,060.0 780.0 397.0 394.0 0.0 4,500.0
1,892.0 997.0 527.0 463.0 0.0 0.0
1,174.0 785.0 474.0 525.0 0.0 6,300.0
2,110.0 780.0 397.0 394.0 0.0 4,500.0
1,342.0 729.0 439.0 386.0 0.0 0.0
734.0 225.0 141.0 33.0 0.0 12,200.0
752.0 94.0 74.0 37.0 0.0 16,300.0
479.0 732.0 318.0 388.0 0.0 0.0
2,188.0 744.0 428.0 364.0 0.0 0.0
2,430.0 734.0 442.0 389.0 0.0 0.0
5,164.0 566.0 386.0 10.0 1.6 0.0
6,683.0 638.0 604.0 13.0 1.1 0.0
5,270.0 590.0 340.0 11.0 2.6 0.0
334.0 155.0 67.0 109.0 0.0 4,900.0
1,200.0 600.0 40.0 5.0 1.0 0.0
418.0 124.0 52.0 6.0 0.0 9,700.0
4,042.0 336.0 263.0 75.0 0.0 100.0
3,136.0 341.0 68.0 62.0 0.0 0.0
2,142.0 397.0 34.0 24.0 0.0 0.0
2,840.0 831.0 265.0 35.0 0.0 0.0
1,495.0 387.0 69.0 34.0 0.0 100.0
3,805.0 440.0 75.0 110.0 0.0 400.0
5,190.0 820.0 119.0 85.0 0.0 200.0
4,385.0 203.0 84.0 111.0 0.0 0.0
3,926.0 278.0 63.0 104.0 0.0 0.0
4,714.0 686.0 209.0 50.0 0.0 0.0
6,365.0 1,008.0 341.0 44.0 0.0 0.0
639.0 573.0 175.0 63.0 0.0 89,200.0
1,721.0 547.0 35.0 47.0 0.1 0.0
745.0 309.0 219.0 61.0 0.0 85,000.0
7,020.0 1,233.0 210.0 30.0 0.0 0.0
6,150.0 440.0 582.0 54.0 0.0 0.0
234.0 212.0 124.0 43.0 0.0 36,600.0
418.0 147.0 209.0 18.0 0.0 57,000.0
300.0 187.0 190.0 80.0 0.0 31,000.0
0.0 0.0 0.0 0.0 0.0 0.0
734.0 105.0 72.0 21.0 0.0 36,700.0
386.0 228.0 217.0 4.0 0.0 8,500.0
983.0 273.0 138.0 19.0 0.0 5,900.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
1,062.0 864.0 417.0 25.0 0.0 500.0
507.0 667.0 184.0 57.0 0.0 48,200.0
63.0 340.0 80.0 21.0 1.5 0.0
400.0 143.0 44.0 8.0 0.0 10,000.0
170.0 105.0 44.0 8.0 0.0 2,000.0
154.0 199.0 49.0 4.0 0.0 7,000.0
1,102.0 476.0 352.0 58.0 0.0 40,200.0
10,430.0 1,425.0 749.0 4.0 0.2 1,200.0
3,428.0 241.0 150.0 1.0 0.1 0.0
6,067.0 1,178.0 330.0 10.0 0.4 0.0
9,728.0 6,233.0 853.0 588.0 16.6 17,900.0
1,541.0 1,588.0 535.0 557.0 0.0 4,000.0
160.0 145.0 42.0 37.0 0.0 2,800.0
725.0 297.0 42.0 0.0 0.2 0.0
838.0 300.0 34.0 0.0 0.2 0.0
1,054.0 418.0 38.0 0.0 0.3 0.0
386.0 472.0 36.0 12.0 0.8 0.0
745.0 608.0 56.0 7.0 0.6 500.0
427.0 357.0 82.0 14.0 0.3 0.0
2,185.0 254.0 118.0 32.0 0.0 0.0
540.0 300.0 54.0 26.0 0.0 3,300.0
2,063.0 153.0 245.0 7.0 0.9 1,000.0
742.0 267.0 165.0 166.0 0.0 35,300.0
3,627.0 424.0 622.0 19.0 0.0 0.0
1,770.0 717.0 93.0 42.0 0.0 6,800.0
0.0 0.0 0.0 0.0 0.0 0.0
128.0 215.0 68.0 12.0 0.6 0.0
108.0 253.0 22.0 10.0 0.5 0.0
99.0 557.0 46.0 12.0 0.4 0.0
144.0 446.0 16.0 9.0 0.5 0.0
3,490.0 1,243.0 110.0 20.0 0.0 0.0
2,700.0 350.0 150.0 44.0 9.0 3,000.0
1,370.0 360.0 150.0 43.0 0.5 2,700.0
0.0 0.0 0.0 0.0 0.0 0.0
1,040.0 676.0 210.0 47.0 0.0 0.0
1,040.0 676.0 210.0 47.0 0.0 0.0
2,188.0 861.0 58.0 88.0 0.2 200.0
37.0 240.0 51.0 14.0 0.0 3,200.0
1,216.0 500.0 150.0 16.0 3.0 5,300.0
6,370.0 0.0 370.0 4.0 6.3 0.0
0.0 0.0 0.0 0.0 0.0 0.0
6,500.0 6,184.0 760.0 738.0 54.0 4,500.0
5,300.0 1,600.0 340.0 25.0 0.4 5,800.0
105.0 190.0 5.0 4.0 0.1 0.0
24.0 2,990.0 350.0 146.0 2.0 0.0
649.0 281.0 84.0 22.0 0.0 2,200.0
70.0 1,438.0 143.0 47.0 1.3 0.0
619.0 434.0 106.0 9.0 0.0 1,200.0
0.0 0.0 0.0 0.0 0.0 0.0
2,899.0 503.0 208.0 8.0 1.5 1,700.0
0.0 0.0 0.0 0.0 0.0 0.0
3,080.0 985.0 473.0 87.0 0.0 600.0
2,342.0 390.0 175.0 64.0 0.0 700.0
1,200.0 0.0 120.0 15.0 0.4 0.0
0.0 0.0 0.0 0.0 0.0 0.0
700.0 596.0 1,235.0 3.0 0.0 31,200.0
6,500.0 6,184.0 760.0 738.0 54.0 4,500.0
4,278.0 1,973.0 640.0 31.0 0.5 7,200.0
133.0 48.0 32.0 0.0 0.0 100.0
250.0 283.0 42.0 10.0 0.0 34,400.0
231.0 130.0 20.0 10.0 0.0 29,200.0
188.0 50.0 86.0 2.0 0.0 10,800.0
3,803.0 127.0 300.0 12.0 1.2 0.0
5,848.0 329.0 344.0 12.0 1.2 0.0
7,395.0 841.0 506.0 1.0 0.4 0.0
1,800.0 918.0 563.0 113.0 0.0 6,300.0
3,217.0 645.0 302.0 10.0 13.7 700.0
121.0 68.0 24.0 2.0 0.0 500.0
418.0 155.0 88.0 19.0 0.0 18,000.0
4,600.0 0.0 380.0 0.0 3.0 1,000.0
3,720.0 520.0 50.0 49.0 0.5 100.0
1,000.0 91.0 271.0 29.0 0.0 120,000.0
23,000.0 0.0 6,400.0 1,290.0 19.5 67,700.0
22,581.0 551.0 2,258.0 452.0 6.8 67,700.0
22,600.0 475.0 2,260.0 452.0 6.8 67,700.0
341.0 183.0 63.0 25.0 0.0 92,700.0
0.0 0.0 0.0 0.0 0.0 0.0
6,510.0 660.0 170.0 24.0 2.2 0.0
197.0 91.0 43.0 10.0 0.0 24,800.0
2,605.0 2,140.0 540.0 479.0 0.0 4,400.0
375.0 134.0 90.0 38.0 0.0 18,000.0
321.0 144.0 100.0 36.0 0.0 3,700.0
1,537.0 1,355.0 512.0 395.0 0.0 0.0
603.0 0.0 100.0 14.0 0.0 71,500.0
3,100.0 0.0 90.0 12.0 0.0 183,000.0
3,300.0 1,200.0 60.0 60.0 3.2 2,000.0
4,300.0 2,950.0 190.0 30.0 13.5 0.0
1,455.0 1,630.0 63.0 9.0 0.9 0.0
1,700.0 431.0 142.0 18.0 0.0 0.0
9,080.0 856.0 399.0 1.0 8.7 400.0
0.0 0.0 0.0 0.0 0.0 0.0
951.0 3,568.0 361.0 50.0 4.0 6,800.0
93.0 361.0 37.0 5.0 0.5 0.0
92.5 358.5 37.5 5.0 0.5 100.0
92.0 356.0 38.0 5.0 0.5 200.0
94.0 357.0 37.0 5.0 0.5 0.0
89.0 373.0 36.0 5.0 0.5 0.0
4,720.0 848.0 384.0 85.0 0.0 0.0
104.0 141.0 37.0 7.0 2.3 0.0
105.0 79.0 70.0 9.0 0.8 0.0
12,150.0 4,600.0 1,220.0 243.0 3.7 0.0
1,447.0 906.0 281.0 216.0 0.0 0.0
3,607.0 1,497.0 104.0 16.0 0.0 2,100.0
1,600.0 500.0 50.0 42.0 12.0 8,000.0
1,300.0 700.0 200.0 0.0 0.0 0.0
1,360.0 1,160.0 180.0 9.0 0.7 1,100.0
1,125.0 185.0 25.0 5.0 0.0 5,400.0
2,100.0 912.0 216.0 29.0 0.3 0.0
961.0 1,349.0 119.0 56.0 0.0 0.0
1,474.0 201.0 125.0 32.0 0.0 0.0
1,000.0 245.0 215.0 88.0 0.0 21,100.0
0.0 0.0 0.0 0.0 0.0 0.0
37.0 15.0 9.0 0.0 0.0 900.0
116.0 123.0 120.0 19.0 0.0 7,400.0
201.0 180.0 31.0 24.0 0.0 30,100.0
282.0 250.0 60.0 30.0 0.0 53,200.0
4,949.0 1,221.0 537.0 8.0 5.2 0.0
1,711.0 243.0 91.0 37.0 0.2 200.0
338.0 218.0 19.0 38.0 0.0 61,800.0
1,700.0 431.0 142.0 18.0 0.0 0.0
2,510.0 1,200.0 60.0 60.0 9.4 2,000.0
806.0 153.0 25.0 4.0 0.0 6,600.0
4,375.0 564.0 67.0 0.0 0.0 4,800.0
13,403.0 1,060.0 543.0 74.0 0.0 0.0
13,525.0 1,395.0 256.0 145.0 0.0 0.0
157.0 48.0 28.0 7.0 0.0 4,200.0
2,889.0 1,758.0 174.0 274.0 0.0 1,800.0
1,167.0 863.0 210.0 22.0 0.0 1,100.0
480.0 99.0 224.0 10.0 0.0 80,400.0
979.0 317.0 291.0 46.0 0.0 127,700.0
890.0 168.0 168.0 26.0 0.0 183,500.0
0.0 38.0 9.0 1.0 0.0 1,000.0
500.0 213.0 112.0 18.0 0.0 47,800.0
199.0 56.0 100.0 18.0 0.0 10,000.0
284.0 0.0 75.0 5.0 0.0 9,400.0
1,300.0 520.0 1,700.0 51.0 0.0 5,600.0
1,425.0 513.0 1,274.0 50.0 0.0 2,300.0
417.0 135.0 29.0 5.0 0.0 9,500.0
1,882.0 422.0 205.0 4.0 0.0 600.0
3,270.0 358.0 287.0 3.0 3.2 0.0
6,006.0 434.0 181.0 18.0 0.0 0.0
2,308.0 510.0 157.0 31.0 0.0 0.0
1,195.0 230.0 109.0 25.0 0.0 300.0
3,828.0 520.0 210.0 2.0 0.7 0.0
6,610.0 837.0 765.0 0.0 0.5 0.0
5,338.0 805.0 500.0 9.0 0.7 900.0
1,054.0 296.0 295.0 16.0 0.0 19,700.0
4,182.0 4,347.0 723.0 75.0 0.0 18,600.0
1,149.0 279.0 170.0 18.0 0.0 8,600.0
1,066.0 281.0 203.0 18.0 0.0 19,700.0
600.0 298.0 61.0 16.0 0.0 9,000.0
128.0 215.0 68.0 12.0 1.0 0.0
254.0 165.0 71.0 25.0 0.0 14,800.0
766.0 95.0 174.0 5.0 0.0 2,300.0
598.0 329.0 55.0 21.0 0.0 26,200.0
7,806.0 1,000.0 150.0 21.0 0.0 0.0
5,091.0 1,493.0 509.0 20.0 0.0 0.0
1,600.0 1,014.0 164.0 8.0 0.0 0.0
1,600.0 1,342.0 145.0 9.0 0.0 0.0
1,600.0 1,287.0 171.0 6.0 0.0 0.0
1,530.0 51.0 52.0 26.0 0.4 0.0
4,270.0 1,456.0 294.0 38.0 0.0 0.0
7,860.0 1,664.0 818.0 25.0 3.2 0.0
200.0 290.0 345.0 34.0 0.0 8,000.0
2,552.0 276.0 104.0 3.0 1.2 2,000.0
0.0 0.0 0.0 0.0 0.0 0.0
1,623.0 793.0 377.0 375.0 0.0 6,000.0
1,650.0 147.0 65.0 165.0 0.0 29,000.0
1,148.0 929.0 176.0 172.0 0.0 15,300.0
1,700.0 431.0 142.0 18.0 0.0 0.0
7,177.0 431.0 142.0 237.0 0.0 0.0
4,550.0 1,214.0 323.0 48.0 0.0 0.0
5,130.0 984.0 223.0 57.0 0.0 0.0
724.0 65.0 195.0 194.0 0.0 28,100.0
388.0 47.0 100.0 98.0 0.0 14,300.0
487.0 155.0 218.0 29.0 0.0 17,000.0
2,175.0 500.0 56.0 5.0 1.3 4,700.0
2,602.0 510.0 58.0 14.0 1.2 4,200.0
386.0 125.0 47.0 24.0 0.0 58,800.0
110.0 132.0 41.0 1.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
557.0 800.0 209.0 11.0 0.0 2,400.0
9,680.0 412.0 330.0 2.0 1.8 1,100.0
3,903.0 487.0 162.0 24.0 1.6 0.0
594.0 89.0 80.0 15.0 0.0 12,700.0
712.0 118.0 111.0 8.0 0.0 9,300.0
593.0 186.0 60.0 29.0 0.0 16,000.0
1,179.0 110.0 56.0 30.0 0.0 9,000.0
1,262.0 1,185.0 213.0 20.0 0.4 0.0
4,500.0 1,940.0 200.0 13.0 7.8 500.0
8,654.0 1,054.0 455.0 2.0 9.4 0.0
5,799.0 124.0 217.0 2.0 1.2 0.0
9,800.0 750.0 900.0 2.0 0.5 1,000.0
3,530.0 0.0 230.0 6.0 0.3 0.0
6,255.0 717.0 580.0 8.0 0.5 0.0
2,675.0 1,169.0 370.0 11.0 0.4 0.0
13,500.0 6,280.0 1,470.0 677.0 49.4 24,500.0
400.0 200.0 90.0 15.0 0.0 21,000.0
9,080.0 1,390.0 560.0 14.0 1.2 0.0
0.0 0.0 0.0 0.0 0.0 0.0
2,858.0 381.0 51.0 61.0 0.1 0.0
3,106.0 410.0 73.0 60.0 0.1 0.0
1,125.0 570.0 537.0 98.0 0.0 1,300.0
0.0 0.0 0.0 0.0 0.0 0.0
178.0 221.0 45.0 3.0 0.0 8,100.0
0.0 0.0 0.0 0.0 0.0 0.0
4,381.0 954.0 368.0 38.0 0.0 0.0
6,365.0 1,008.0 341.0 44.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
3,000.0 750.0 300.0 15.0 1.0 0.0
552.0 314.0 293.0 23.0 0.0 17,100.0
75.0 389.0 32.0 7.0 0.4 500.0
124.0 641.0 53.0 12.0 0.6 900.0
451.0 204.0 163.0 24.0 0.0 17,900.0
0.0 0.0 0.0 0.0 0.0 0.0
17 18 19 20 21 22
Vit D (IU) Vit E Vit K Choline Calcium Copper
0.0 0.0 0.0 0.0 0.0 0.0
0.0 26,220.0 0.0 52,100.0 264,000.0 996.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 10.0 0.0 1,800.0 8,000.0 12.0
0.0 180.0 2.2 3,400.0 6,000.0 27.0
0.0 890.0 3.3 2,800.0 13,000.0 78.0
0.0 4,330.0 3.1 13,900.0 55,000.0 343.0
0.0 1,130.0 41.6 16,000.0 24,000.0 189.0
0.0 300.0 3.5 6,900.0 9,000.0 82.0
0.0 100.0 0.5 9,800.0 5,000.0 78.0
0.0 20.0 2.2 37,800.0 29,000.0 420.0
0.0 210.0 5.6 66,400.0 123,000.0 841.0
0.0 220.0 19.0 0.0 143,000.0 958.0
0.0 210.0 5.7 67,200.0 130,000.0 810.0
0.0 210.0 5.6 66,200.0 113,000.0 893.0
0.0 210.0 5.6 65,900.0 83,000.0 699.0
0.0 0.0 0.0 0.0 173,000.0 635.0
0.0 410.0 14.4 15,300.0 37,000.0 69.0
0.0 0.0 0.0 0.0 37,000.0 69.0
0.0 210.0 5.6 66,200.0 240,000.0 984.0
0.0 20.0 2.5 87,400.0 147,000.0 834.0
0.0 0.0 0.0 0.0 166,000.0 639.0
1.0 380.0 1.3 0.0 8,000.0 74.0
0.0 300.0 1.2 90,100.0 24,000.0 73.0
3.0 0.0 0.0 83,400.0 11,000.0 34.0
0.0 40.0 0.2 6,000.0 16,000.0 75.0
52.0 130.0 0.0 72,800.0 6,000.0 40.0
0.0 570.0 19.3 6,000.0 6,000.0 57.0
0.0 370.0 1.4 26,500.0 103,000.0 282.0
0.0 480.0 1.5 14,600.0 66,000.0 209.0
0.0 0.0 0.0 0.0 86,000.0 168.0
0.0 610.0 1.4 26,500.0 15,000.0 290.0
0.0 0.0 0.0 0.0 66,000.0 198.0
0.0 330.0 1.2 14,600.0 73,000.0 186.0
0.0 190.0 4.9 18,700.0 142,000.0 159.0
0.0 220.0 3.1 14,600.0 151,000.0 253.0
0.0 240.0 3.4 16,100.0 119,000.0 138.0
0.0 550.0 7.8 26,500.0 107,000.0 377.0
0.0 820.0 1.9 31,200.0 34,000.0 382.0
0.0 780.0 101.6 18,700.0 47,000.0 49.0
0.0 150.0 6.5 10,000.0 29,000.0 224.0
0.0 880.0 177.0 19,100.0 42,000.0 70.0
0.0 0.0 0.0 0.0 18,000.0 1,100.0
0.0 320.0 7.0 54,200.0 41,000.0 515.0
0.0 150.0 76.0 10,700.0 40,000.0 19.0
0.0 110.0 38.2 17,100.0 45,000.0 17.0
0.0 170.0 68.8 12,300.0 35,000.0 62.0
0.0 17,460.0 71.3 200.0 0.0 0.0
0.0 50.0 2.5 7,600.0 9,000.0 41.0
0.0 1,160.0 15.5 9,900.0 24,000.0 46.0
0.0 660.0 13.2 8,800.0 33,000.0 45.0
0.0 0.0 0.0 0.0 2,070,000.0 0.0
0.0 0.0 0.0 0.0 2,250,000.0 0.0
0.0 900.0 34.1 0.0 37,000.0 2,195.0
0.0 80.0 15.5 44,300.0 22,000.0 39.0
20.0 240.0 2.3 15,400.0 700,000.0 36.0
0.0 70.0 2.1 6,100.0 16,000.0 104.0
0.0 0.0 0.0 0.0 10,000.0 68.0
0.0 70.0 2.1 6,100.0 13,000.0 60.0
0.0 0.0 0.0 0.0 19,000.0 418.0
5.0 190.0 0.2 73,400.0 5,000.0 27.0
0.0 0.0 0.0 0.0 6,000.0 34.0
5.0 320.0 2.9 61,800.0 11,000.0 64.0
0.0 700.0 0.0 194,400.0 8,000.0 492.0
0.0 820.0 9.0 95,200.0 105,000.0 847.0
0.0 0.0 0.0 0.0 19,000.0 51.0
0.0 540.0 8.1 0.0 56,000.0 1,028.0
0.0 590.0 7.2 0.0 62,000.0 1,248.0
0.0 590.0 7.3 0.0 73,000.0 1,766.0
0.0 510.0 5.7 46,100.0 189,000.0 491.0
0.0 960.0 9.1 29,500.0 199,000.0 60.0
0.0 4,960.0 1.9 17,600.0 108,000.0 469.0
0.0 100.0 2.5 12,000.0 128,000.0 3,788.0
0.0 240.0 0.2 12,100.0 14,000.0 435.0
36.0 640.0 0.1 65,200.0 16,000.0 28.0
0.0 2,260.0 510.8 23,200.0 145,000.0 39.0
0.0 490.0 0.3 0.0 7,000.0 314.0
0.0 70.0 0.3 23,000.0 2,000.0 54.0
0.0 14,300.0 1.9 200.0 0.0 0.0
0.0 10.0 0.1 17,500.0 61,000.0 28.0
0.0 40.0 0.0 16,300.0 91,000.0 30.0
3.0 80.0 0.0 18,400.0 83,000.0 29.0
0.0 10.0 0.0 17,900.0 86,000.0 30.0
0.0 0.0 0.0 0.0 24,000.0 247.0
0.0 0.0 0.0 0.0 89,000.0 669.0
0.0 1,840.0 0.1 33,600.0 101,000.0 760.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 810.0 6.0 20,200.0 31,000.0 255.0
0.0 810.0 6.0 20,200.0 31,000.0 255.0
0.0 840.0 1.8 38,800.0 37,000.0 80.0
0.0 30.0 7.2 5,700.0 14,000.0 71.0
0.0 0.0 0.0 0.0 90,000.0 587.0
0.0 200.0 1.1 0.0 5,000.0 253.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 11,000.0 5,962.0
3.0 700.0 2.8 53,600.0 11,000.0 253.0
0.0 0.0 0.0 1,100.0 7,000.0 23.0
133.0 2,580.0 0.7 682,300.0 129,000.0 77.0
0.0 300.0 3.5 6,900.0 9,000.0 82.0
50.0 970.0 0.3 251,100.0 53,000.0 102.0
0.0 350.0 15.6 15,800.0 162,000.0 287.0
0.0 0.0 0.0 0.0 0.0 0.0
94.0 510.0 0.1 65,000.0 18,000.0 32.0
0.0 17,500.0 0.0 200.0 0.0 0.0
0.0 310.0 4.3 78,700.0 255,000.0 1,220.0
0.0 760.0 11.1 0.0 9,000.0 145.0
8.0 1,000.0 0.1 65,000.0 18,000.0 250.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 80.0 1.7 23,200.0 181,000.0 299.0
0.0 0.0 0.0 0.0 43,000.0 7,522.0
0.0 0.0 0.0 0.0 13,000.0 306.0
0.0 0.0 0.4 3,200.0 11,000.0 18.0
0.0 130.0 0.0 7,700.0 12,000.0 47.0
0.0 40.0 0.0 7,700.0 7,000.0 38.0
0.0 190.0 14.6 5,600.0 10,000.0 127.0
24.0 390.0 0.1 65,000.0 33,000.0 26.0
229.0 850.0 0.1 61,800.0 47,000.0 27.0
37.0 220.0 0.0 82,300.0 6,000.0 271.0
0.0 15,030.0 14.2 45,600.0 114,000.0 1,725.0
167.0 1,070.0 0.1 65,000.0 57,000.0 92.0
0.0 0.0 0.0 2,200.0 6,000.0 36.0
0.0 20.0 2.9 7,600.0 6,000.0 24.0
0.0 0.0 0.0 0.0 6,000.0 144.0
0.0 0.0 0.0 0.0 24,000.0 78.0
0.0 0.0 817.0 0.0 135,000.0 290.0
0.0 15,300.0 0.5 31,000.0 30,000.0 200.0
129.0 260.0 1.2 14,400.0 41,000.0 200.0
0.0 15,260.0 0.6 21,800.0 60,000.0 170.0
0.0 1,460.0 40.3 7,800.0 34,000.0 130.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 190.0 0.0 0.0 12,000.0 128.0
0.0 150.0 0.0 5,100.0 11,000.0 37.0
0.0 490.0 5.0 96,400.0 56,000.0 519.0
0.0 290.0 173.6 13,400.0 36,000.0 29.0
0.0 150.0 140.3 11,800.0 33,000.0 28.0
0.0 720.0 6.0 96,700.0 81,000.0 740.0
0.0 70.0 0.4 7,100.0 5,000.0 148.0
0.0 310.0 1.6 12,700.0 33,000.0 631.0
0.0 0.0 0.0 0.0 70,000.0 400.0
0.0 0.0 0.0 0.0 26,000.0 240.0
0.0 1,470.0 0.1 80,900.0 48,000.0 1,663.0
0.0 110.0 0.1 0.0 21,000.0 289.0
643.0 1,520.0 5.0 65,000.0 12,000.0 73.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.1 169,200.0 1,257,000.0 41.0
1.0 10.0 0.1 17,700.0 125,000.0 10.0
1.0 20.0 0.2 17,050.0 122,500.0 8.0
1.0 30.0 0.2 16,400.0 120,000.0 6.0
0.0 10.0 0.0 15,600.0 122,000.0 13.0
2.0 70.0 0.3 14,300.0 113,000.0 25.0
0.0 50.0 0.9 0.0 8,000.0 750.0
16.0 190.0 2.3 15,400.0 505,000.0 11.0
12.0 140.0 1.6 15,400.0 782,000.0 25.0
0.0 7,200.0 2.9 22,600.0 0.0 390.0
0.0 0.0 0.0 0.0 138,000.0 981.0
7.0 10.0 0.0 17,300.0 3,000.0 318.0
0.0 550.0 0.1 65,000.0 26,000.0 94.0
0.0 0.0 1.3 22,500.0 148,000.0 103.0
0.0 0.0 0.0 26,400.0 241,000.0 124.0
0.0 770.0 2.2 6,200.0 6,000.0 86.0
11.0 370.0 0.5 78,700.0 35,000.0 297.0
0.0 1,090.0 0.0 0.0 54,000.0 626.0
0.0 700.0 3.0 0.0 55,000.0 437.0
0.0 360.0 53.0 12,300.0 81,000.0 94.0
0.0 14,350.0 60.2 300.0 1,000.0 0.0
0.0 1,650.0 1.4 10,300.0 88,000.0 251.0
0.0 20.0 0.4 6,100.0 23,000.0 39.0
0.0 200.0 0.1 6,200.0 10,000.0 22.0
0.0 180.0 0.0 8,400.0 40,000.0 45.0
0.0 200.0 0.0 0.0 5,000.0 142.0
0.0 0.0 0.0 19,200.0 126,000.0 94.0
0.0 730.0 2.6 6,100.0 24,000.0 16.0
0.0 110.0 0.1 0.0 21,000.0 289.0
0.0 0.0 0.0 0.0 70,000.0 400.0
0.0 730.0 2.6 6,100.0 6,000.0 68.0
0.0 190.0 15.7 12,700.0 28,000.0 364.0
0.0 8,990.0 0.6 63,000.0 43,000.0 473.0
0.0 6,930.0 0.0 55,300.0 54,000.0 671.0
0.0 120.0 4.5 5,100.0 9,000.0 82.0
0.0 90.0 14.5 95,500.0 55,000.0 866.0
0.0 1,400.0 3.5 40,500.0 70,000.0 1,200.0
0.0 370.0 7.4 5,500.0 10,000.0 66.0
0.0 1,580.0 4.9 5,600.0 7,000.0 17.0
0.0 0.0 0.0 0.0 11,000.0 107.0
0.0 90.0 47.0 3,600.0 0.0 85.0
0.0 20.0 0.7 5,500.0 13,000.0 110.0
0.0 20.0 0.3 3,300.0 13,000.0 69.0
0.0 20.0 0.7 5,500.0 16,000.0 107.0
0.0 2,300.0 0.0 0.0 105,000.0 1,300.0
0.0 1,930.0 13.2 71,400.0 110,000.0 1,325.0
0.0 260.0 6.4 1,900.0 6,000.0 57.0
0.0 430.0 59.5 10,100.0 43,000.0 281.0
42.0 230.0 0.1 75,800.0 60,000.0 50.0
0.0 290.0 1.1 22,400.0 9,000.0 569.0
0.0 290.0 1.2 21,200.0 7,000.0 262.0
0.0 2,430.0 4.1 12,600.0 4,000.0 162.0
63.0 270.0 0.0 46,600.0 6,000.0 70.0
10.0 220.0 0.0 79,700.0 6,000.0 89.0
23.0 170.0 0.0 72,300.0 6,000.0 75.0
0.0 10.0 1.9 12,100.0 12,000.0 108.0
0.0 6,740.0 22.1 12,100.0 24,000.0 398.0
0.0 10.0 2.9 16,400.0 10,000.0 134.0
0.0 10.0 1.6 11,000.0 9,000.0 116.0
0.0 1,060.0 1.1 8,200.0 21,000.0 127.0
0.0 10.0 0.0 0.0 61,000.0 28.0
0.0 0.0 1.3 6,500.0 25,000.0 50.0
0.0 120.0 3.5 11,100.0 50,000.0 318.0
0.0 870.0 7.8 12,300.0 25,000.0 90.0
0.0 1,240.0 1.9 32,100.0 11,000.0 445.0
0.0 1,200.0 1.9 30,700.0 23,000.0 277.0
0.0 110.0 0.1 5,800.0 28,000.0 220.0
0.0 0.0 0.0 0.0 9,000.0 110.0
0.0 0.0 0.0 0.0 3,000.0 210.0
0.0 1,200.0 0.7 0.0 9,000.0 75.0
0.0 850.0 5.9 30,400.0 24,000.0 367.0
0.0 0.0 0.0 0.0 12,000.0 250.0
0.0 0.0 0.0 0.0 37,000.0 88.0
0.0 1,100.0 0.0 80,900.0 52,000.0 264.0
0.0 8,180.0 183.9 200.0 0.0 0.0
0.0 850.0 47.0 115,900.0 277,000.0 1,658.0
0.0 0.0 0.0 0.0 197,000.0 128.0
0.0 0.0 0.0 0.0 67,000.0 427.0
0.0 110.0 0.1 0.0 21,000.0 289.0
0.0 110.0 0.1 15,100.0 21,000.0 289.0
0.0 740.0 151.5 17,100.0 58,000.0 499.0
0.0 0.0 0.0 0.0 40,000.0 454.0
0.0 2,030.0 482.9 19,300.0 99,000.0 130.0
0.0 1,940.0 461.6 18,400.0 127,000.0 180.0
0.0 120.0 3.0 6,700.0 15,000.0 51.0
0.0 1,200.0 0.0 65,000.0 32,000.0 1,891.0
0.0 0.0 0.0 0.0 39,000.0 2,114.0
0.0 290.0 2.2 5,700.0 16,000.0 48.0
0.0 0.0 0.0 2,300.0 83,000.0 47.0
0.0 0.0 0.0 0.0 1,000.0 7.0
0.0 0.0 0.0 0.0 1,000.0 7.0
0.0 41,080.0 5.4 200.0 0.0 0.0
0.0 260.0 1.8 12,300.0 30,000.0 151.0
390.0 500.0 0.1 65,000.0 4,000.0 126.0
124.0 400.0 1.4 42,500.0 10,000.0 75.0
0.0 540.0 7.9 6,700.0 10,000.0 59.0
0.0 680.0 2.9 7,000.0 31,000.0 69.0
0.0 0.0 0.0 0.0 5,000.0 62.0
0.0 0.0 0.0 0.0 11,000.0 101.0
0.0 4,290.0 20.9 19,400.0 174,000.0 523.0
155.0 200.0 0.1 65,000.0 43,000.0 188.0
227.0 1,000.0 0.0 65,000.0 8,000.0 86.0
0.0 0.0 0.0 0.0 14,000.0 39.0
44.0 500.0 0.1 65,000.0 16,000.0 64.0
2.0 390.0 0.0 59,100.0 5,000.0 110.0
0.0 0.0 0.0 0.0 10,000.0 116.0
0.0 0.0 0.0 0.0 10,000.0 143.0
0.0 120.0 0.8 221,800.0 5,000.0 407.0
0.0 30.0 0.1 11,100.0 30,000.0 85.0
0.0 260.0 0.0 0.0 17,000.0 100.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 720.0 2.4 14,600.0 31,000.0 463.0
0.0 230.0 6.0 27,600.0 48,000.0 100.0
0.0 700.0 2.7 39,200.0 98,000.0 1,586.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 50.0 0.1 4,100.0 7,000.0 42.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 1,010.0 1.9 0.0 32,000.0 363.0
0.0 820.0 1.9 31,200.0 34,000.0 382.0
0.0 0.0 0.0 0.0 450,000.0 0.0
0.0 0.0 0.0 0.0 360,000.0 0.0
478.0 200.0 0.1 65,000.0 26,000.0 72.0
0.0 350.0 2.3 16,500.0 17,000.0 178.0
2.0 60.0 0.2 15,200.0 121,000.0 9.0
0.0 0.0 0.2 15,200.0 199,000.0 15.0
0.0 120.0 4.3 9,500.0 16,000.0 53.0
0.0 0.0 0.0 0.0 0.0 0.0
23 24 25 26 27 28
Iron Magnesium Manganese Phosphorus Potassium Selenium
0.0 0.0 0.0 0.0 0.0 0.0
3,720.0 268,000.0 2,285.0 484,000.0 705,000.0 2.5
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
120.0 5,000.0 74.0 7,000.0 101,000.0 0.1
120.0 5,000.0 35.0 11,000.0 107,000.0 0.0
390.0 10,000.0 77.0 23,000.0 259,000.0 0.1
2,660.0 32,000.0 235.0 71,000.0 1,162,000.0 2.2
2,140.0 14,000.0 158.0 52,000.0 202,000.0 2.3
240.0 14,000.0 250.0 25,000.0 230,000.0 0.3
260.0 27,000.0 270.0 22,000.0 358,000.0 1.0
2,500.0 79,000.0 1,322.0 221,000.0 280,000.0 37.7
5,020.0 171,000.0 1,060.0 352,000.0 1,483,000.0 3.2
8,200.0 140,000.0 1,021.0 407,000.0 1,406,000.0 3.2
6,770.0 182,000.0 1,376.0 415,000.0 1,464,000.0 13.0
5,070.0 176,000.0 1,148.0 411,000.0 1,393,000.0 27.9
6,690.0 138,000.0 1,111.0 406,000.0 1,359,000.0 3.2
7,730.0 183,000.0 1,278.0 445,000.0 1,542,000.0 12.8
1,030.0 25,000.0 216.0 38,000.0 211,000.0 0.6
1,040.0 25,000.0 214.0 38,000.0 209,000.0 0.6
10,440.0 190,000.0 1,796.0 301,000.0 1,795,000.0 12.8
5,490.0 175,000.0 1,418.0 407,000.0 1,185,000.0 11.0
7,010.0 222,000.0 1,286.0 488,000.0 1,042,000.0 12.8
2,420.0 19,000.0 17.0 181,000.0 235,000.0 32.4
1,570.0 23,000.0 13.0 202,000.0 340,000.0 26.4
2,700.0 19,000.0 38.0 168,000.0 429,000.0 28.2
800.0 23,000.0 329.0 40,000.0 325,000.0 0.7
6,400.0 8,000.0 10.0 22,000.0 38,000.0 15.5
280.0 6,000.0 336.0 12,000.0 77,000.0 0.1
2,500.0 78,000.0 2,025.0 228,000.0 230,000.0 32.9
2,700.0 37,000.0 940.0 126,000.0 142,000.0 24.6
1,400.0 26,000.0 481.0 97,000.0 120,000.0 0.0
3,060.0 69,000.0 1,740.0 180,000.0 170,000.0 44.0
1,830.0 26,000.0 501.0 109,000.0 227,000.0 0.0
2,830.0 40,000.0 824.0 125,000.0 166,000.0 30.9
3,460.0 48,000.0 1,123.0 155,000.0 184,000.0 28.8
3,740.0 23,000.0 478.0 99,000.0 100,000.0 17.3
3,330.0 26,000.0 421.0 103,000.0 131,000.0 31.0
2,430.0 82,000.0 2,135.0 202,000.0 248,000.0 40.3
3,880.0 138,000.0 3,799.0 346,000.0 405,000.0 70.7
730.0 21,000.0 210.0 66,000.0 316,000.0 2.5
2,250.0 31,000.0 128.0 101,000.0 149,000.0 6.3
1,400.0 23,000.0 337.0 69,000.0 389,000.0 1.6
2,200.0 231,000.0 1,300.0 347,000.0 460,000.0 8.3
4,060.0 251,000.0 2,030.0 337,000.0 577,000.0 5.7
470.0 12,000.0 160.0 26,000.0 170,000.0 0.3
800.0 16,000.0 243.0 30,000.0 243,000.0 0.6
400.0 28,000.0 180.0 42,000.0 230,000.0 0.9
0.0 0.0 0.0 0.0 0.0 0.0
210.0 12,000.0 41.0 15,000.0 267,000.0 0.4
460.0 14,000.0 130.0 42,000.0 292,000.0 0.6
300.0 12,000.0 143.0 35,000.0 320,000.0 0.1
0.0 0.0 0.0 0.0 370,000.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
6,680.0 292,000.0 1,655.0 593,000.0 660,000.0 19.9
420.0 15,000.0 155.0 44,000.0 299,000.0 0.6
240.0 29,000.0 11.0 546,000.0 121,000.0 14.5
320.0 9,000.0 112.0 15,000.0 173,000.0 0.0
1,320.0 6,000.0 73.0 10,000.0 95,000.0 0.0
360.0 11,000.0 70.0 21,000.0 222,000.0 0.0
940.0 30,000.0 336.0 38,000.0 484,000.0 0.0
370.0 26,000.0 15.0 210,000.0 370,000.0 32.0
320.0 9,000.0 43.0 60,000.0 67,000.0 7.6
1,020.0 23,000.0 21.0 167,000.0 229,000.0 13.5
8,990.0 19,000.0 255.0 297,000.0 230,000.0 54.6
6,240.0 115,000.0 2,204.0 366,000.0 875,000.0 8.2
240.0 10,000.0 100.0 26,000.0 211,000.0 0.2
8,020.0 146,000.0 1,419.0 206,000.0 559,000.0 3.0
6,320.0 176,000.0 1,325.0 260,000.0 567,000.0 8.4
11,900.0 228,000.0 1,948.0 308,000.0 715,000.0 6.8
2,350.0 63,000.0 471.0 208,000.0 372,000.0 4.5
240.0 12,000.0 8.0 176,000.0 286,000.0 4.5
4,380.0 64,000.0 868.0 152,000.0 407,000.0 3.6
13,860.0 499,000.0 3,837.0 734,000.0 1,524,000.0 14.3
2,430.0 32,000.0 1,500.0 113,000.0 356,000.0 10.1
380.0 32,000.0 15.0 203,000.0 413,000.0 33.1
190.0 9,000.0 276.0 10,000.0 169,000.0 1.3
2,710.0 127,000.0 485.0 210,000.0 287,000.0 15.5
520.0 37,000.0 163.0 89,000.0 270,000.0 0.6
0.0 0.0 0.0 0.0 0.0 0.0
140.0 5,000.0 3.0 134,000.0 86,000.0 9.0
150.0 7,000.0 7.0 163,000.0 84,000.0 9.9
70.0 8,000.0 2.0 159,000.0 104,000.0 9.7
150.0 11,000.0 22.0 190,000.0 137,000.0 9.4
1,080.0 44,000.0 780.0 170,000.0 166,000.0 0.0
740.0 34,000.0 150.0 229,000.0 329,000.0 37.4
840.0 39,000.0 190.0 260,000.0 374,000.0 31.8
0.0 0.0 0.0 0.0 0.0 0.0
2,430.0 78,000.0 2,475.0 269,000.0 319,000.0 36.6
2,430.0 78,000.0 2,475.0 269,000.0 319,000.0 36.6
2,030.0 16,000.0 330.0 105,000.0 118,000.0 22.7
220.0 12,000.0 73.0 21,000.0 136,000.0 0.1
6,020.0 30,000.0 110.0 387,000.0 354,000.0 44.8
3,400.0 23,000.0 41.0 202,000.0 318,000.0 9.7
0.0 0.0 0.0 0.0 0.0 0.0
30,530.0 24,000.0 258.0 269,000.0 230,000.0 67.0
2,400.0 19,000.0 19.0 203,000.0 271,000.0 13.9
80.0 11,000.0 11.0 15,000.0 163,000.0 20.0
2,730.0 5,000.0 55.0 390,000.0 109,000.0 56.0
240.0 14,000.0 250.0 25,000.0 230,000.0 0.3
1,830.0 12,000.0 38.0 191,000.0 134,000.0 31.7
2,030.0 68,000.0 510.0 67,000.0 680,000.0 0.6
0.0 0.0 0.0 0.0 0.0 0.0
360.0 31,000.0 17.0 184,000.0 361,000.0 32.7
0.0 0.0 0.0 0.0 0.0 0.0
5,730.0 392,000.0 2,482.0 642,000.0 813,000.0 25.4
1,290.0 30,000.0 242.0 143,000.0 473,000.0 1.2
1,500.0 20,000.0 0.0 147,000.0 285,000.0 14.1
0.0 0.0 0.0 0.0 0.0 0.0
1,700.0 25,000.0 1,672.0 153,000.0 401,000.0 14.2
30,530.0 24,000.0 0.0 261,000.0 230,000.0 68.1
2,570.0 24,000.0 24.0 312,000.0 420,000.0 16.8
250.0 10,000.0 239.0 14,000.0 104,000.0 0.0
90.0 8,000.0 12.0 8,000.0 139,000.0 0.3
200.0 10,000.0 20.0 11,000.0 153,000.0 0.1
360.0 7,000.0 71.0 20,000.0 191,000.0 0.1
1,050.0 39,000.0 25.0 188,000.0 311,000.0 30.2
840.0 83,000.0 15.0 222,000.0 450,000.0 36.5
940.0 22,000.0 26.0 322,000.0 364,000.0 37.0
4,700.0 163,000.0 6,175.0 290,000.0 680,000.0 2.4
1,100.0 32,000.0 35.0 236,000.0 327,000.0 36.5
420.0 2,000.0 80.0 4,000.0 52,000.0 0.8
170.0 10,000.0 27.0 11,000.0 228,000.0 0.7
3,820.0 24,000.0 19.0 221,000.0 360,000.0 10.1
2,360.0 13,000.0 93.0 99,000.0 146,000.0 26.5
1,700.0 34,000.0 774.0 56,000.0 447,000.0 0.9
27,000.0 62,000.0 2,772.0 219,000.0 196,000.0 54.9
26,130.0 46,000.0 1,169.0 127,000.0 242,000.0 18.2
26,200.0 39,000.0 1,417.0 162,000.0 242,000.0 13.0
310.0 17,000.0 98.0 34,000.0 312,000.0 0.2
0.0 0.0 0.0 0.0 0.0 0.0
1,910.0 27,000.0 24.0 190,000.0 276,000.0 23.6
130.0 8,000.0 20.0 9,000.0 102,000.0 0.1
7,540.0 122,000.0 1,330.0 451,000.0 955,000.0 8.3
860.0 13,000.0 250.0 29,000.0 194,000.0 0.6
1,200.0 12,000.0 203.0 28,000.0 187,000.0 1.5
7,510.0 224,000.0 1,672.0 385,000.0 1,724,000.0 7.2
310.0 10,000.0 55.0 31,000.0 171,000.0 0.6
1,700.0 42,000.0 234.0 181,000.0 1,110,000.0 1.3
5,500.0 13,000.0 120.0 200,000.0 138,000.0 41.6
6,400.0 12,000.0 155.0 230,000.0 170,000.0 58.0
300.0 27,000.0 55.0 144,000.0 275,000.0 41.4
1,300.0 53,000.0 917.0 189,000.0 223,000.0 63.2
1,630.0 76,000.0 15.0 217,000.0 314,000.0 44.1
0.0 0.0 0.0 0.0 0.0 0.0
320.0 110,000.0 20.0 968,000.0 1,794,000.0 27.3
30.0 11,000.0 3.0 95,000.0 150,000.0 3.3
25.0 11,000.0 8.5 93,500.0 145,000.0 2.9
20.0 11,000.0 14.0 92,000.0 140,000.0 2.5
30.0 11,000.0 3.0 101,000.0 156,000.0 3.1
30.0 10,000.0 4.0 84,000.0 132,000.0 3.7
3,010.0 114,000.0 1,632.0 285,000.0 195,000.0 2.7
440.0 20,000.0 30.0 354,000.0 76,000.0 17.0
220.0 23,000.0 10.0 463,000.0 84,000.0 14.4
8,750.0 78,000.0 2,177.0 243,000.0 486,000.0 17.3
7,570.0 267,000.0 1,527.0 379,000.0 983,000.0 8.2
500.0 9,000.0 47.0 86,000.0 318,000.0 9.3
3,950.0 34,000.0 3,400.0 197,000.0 320,000.0 44.8
1,090.0 76,000.0 348.0 256,000.0 238,000.0 7.7
1,130.0 49,000.0 198.0 244,000.0 152,000.0 13.9
280.0 9,000.0 54.0 26,000.0 201,000.0 0.0
1,900.0 58,000.0 855.0 241,000.0 244,000.0 78.8
4,720.0 177,000.0 4,916.0 523,000.0 429,000.0 0.0
4,000.0 144,000.0 4,019.0 452,000.0 371,000.0 34.0
800.0 57,000.0 990.0 63,000.0 303,000.0 0.7
560.0 0.0 0.0 0.0 1,000.0 0.0
3,300.0 4,000.0 20.0 3,000.0 8,000.0 0.9
210.0 10,000.0 129.0 29,000.0 146,000.0 0.5
100.0 10,000.0 21.0 17,000.0 184,000.0 0.1
100.0 10,000.0 25.0 14,000.0 181,000.0 0.5
2,650.0 23,000.0 18.0 221,000.0 322,000.0 36.6
1,560.0 20,000.0 272.0 334,000.0 175,000.0 13.5
100.0 10,000.0 11.0 5,000.0 257,000.0 0.6
1,300.0 53,000.0 917.0 189,000.0 223,000.0 63.2
5,500.0 13,000.0 120.0 200,000.0 138,000.0 44.0
250.0 9,000.0 61.0 20,000.0 190,000.0 0.1
4,060.0 42,000.0 305.0 119,000.0 996,000.0 0.5
1,870.0 154,000.0 1,466.0 358,000.0 649,000.0 5.6
2,260.0 176,000.0 2,083.0 358,000.0 658,000.0 7.5
170.0 7,000.0 49.0 11,000.0 119,000.0 0.1
4,430.0 115,000.0 1,391.0 366,000.0 981,000.0 1.6
2,530.0 121,000.0 4,500.0 277,000.0 410,000.0 3.8
340.0 10,000.0 122.0 20,000.0 175,000.0 0.0
430.0 12,000.0 112.0 26,000.0 211,000.0 0.1
460.0 12,000.0 117.0 24,000.0 212,000.0 0.3
400.0 4,000.0 11.0 14,000.0 23,000.0 0.0
290.0 12,000.0 927.0 8,000.0 109,000.0 0.1
310.0 12,000.0 504.0 8,000.0 130,000.0 0.1
280.0 15,000.0 0.0 7,000.0 124,000.0 0.4
3,920.0 121,000.0 1,200.0 490,000.0 1,025,000.0 7.0
4,200.0 120,000.0 1,275.0 485,000.0 1,042,000.0 9.3
170.0 7,000.0 52.0 16,000.0 157,000.0 0.0
930.0 41,000.0 299.0 69,000.0 732,000.0 0.3
460.0 67,000.0 15.0 221,000.0 356,000.0 36.5
1,870.0 159,000.0 985.0 277,000.0 327,000.0 9.9
3,190.0 144,000.0 1,113.0 358,000.0 329,000.0 0.0
1,980.0 79,000.0 629.0 199,000.0 182,000.0 2.2
480.0 12,000.0 22.0 188,000.0 208,000.0 20.2
970.0 27,000.0 14.0 243,000.0 393,000.0 30.3
1,010.0 25,000.0 29.0 229,000.0 369,000.0 35.4
780.0 23,000.0 153.0 57,000.0 421,000.0 0.3
1,610.0 70,000.0 664.0 155,000.0 1,642,000.0 8.1
730.0 22,000.0 141.0 61,000.0 455,000.0 0.5
520.0 21,000.0 145.0 62,000.0 407,000.0 0.3
800.0 12,000.0 125.0 44,000.0 340,000.0 0.3
140.0 5,000.0 3.0 134,000.0 86,000.0 9.0
340.0 10,000.0 69.0 20,000.0 233,000.0 0.6
1,880.0 32,000.0 299.0 101,000.0 749,000.0 0.6
690.0 22,000.0 670.0 29,000.0 151,000.0 0.2
1,490.0 131,000.0 3,730.0 360,000.0 290,000.0 24.6
1,470.0 143,000.0 3,743.0 333,000.0 223,000.0 23.4
800.0 25,000.0 1,088.0 115,000.0 115,000.0 15.1
800.0 35,000.0 1,100.0 108,000.0 86,000.0 0.0
800.0 23,000.0 1,037.0 95,000.0 76,000.0 0.0
1,010.0 17,000.0 50.0 107,000.0 167,000.0 66.7
2,630.0 110,000.0 2,577.0 332,000.0 510,000.0 13.9
800.0 29,000.0 16.0 200,000.0 490,000.0 36.5
1,200.0 21,000.0 292.0 60,000.0 334,000.0 1.2
2,410.0 37,000.0 50.0 205,000.0 185,000.0 38.0
50.0 0.0 0.0 0.0 0.0 0.0
15,700.0 280,000.0 2,517.0 704,000.0 1,797,000.0 17.8
3,550.0 65,000.0 547.0 194,000.0 620,000.0 1.5
2,100.0 72,000.0 702.0 164,000.0 484,000.0 0.6
1,300.0 53,000.0 917.0 189,000.0 223,000.0 63.2
3,300.0 53,000.0 917.0 189,000.0 223,000.0 63.2
2,130.0 174,000.0 2,645.0 332,000.0 376,000.0 63.5
3,630.0 143,000.0 3,055.0 258,000.0 215,000.0 73.0
2,710.0 79,000.0 897.0 49,000.0 558,000.0 1.0
2,300.0 76,000.0 597.0 44,000.0 346,000.0 1.4
350.0 17,000.0 175.0 38,000.0 262,000.0 0.2
680.0 33,000.0 35.0 221,000.0 246,000.0 44.8
1,010.0 38,000.0 70.0 251,000.0 279,000.0 51.8
410.0 13,000.0 386.0 24,000.0 153,000.0 0.4
710.0 9,000.0 64.0 4,000.0 133,000.0 1.2
60.0 0.0 4.0 0.0 2,000.0 0.6
50.0 0.0 4.0 0.0 2,000.0 0.6
0.0 0.0 0.0 0.0 0.0 0.0
610.0 25,000.0 258.0 47,000.0 337,000.0 0.6
810.0 27,000.0 19.0 263,000.0 288,000.0 48.1
560.0 27,000.0 37.0 170,000.0 302,000.0 41.8
270.0 11,000.0 114.0 24,000.0 237,000.0 0.0
970.0 11,000.0 77.0 19,000.0 188,000.0 0.1
470.0 8,000.0 88.0 29,000.0 212,000.0 0.4
490.0 12,000.0 120.0 36,000.0 258,000.0 0.4
2,320.0 146,000.0 0.0 200,000.0 215,000.0 6.7
1,500.0 22,000.0 851.0 245,000.0 361,000.0 12.6
1,020.0 50,000.0 15.0 254,000.0 252,000.0 36.5
970.0 33,000.0 19.0 217,000.0 237,000.0 65.7
730.0 50,000.0 15.0 191,000.0 444,000.0 36.5
1,350.0 20,000.0 0.0 304,000.0 299,000.0 37.0
1,170.0 28,000.0 21.0 206,000.0 293,000.0 24.4
1,770.0 22,000.0 27.0 172,000.0 254,000.0 28.6
12,000.0 15,000.0 195.0 279,000.0 255,000.0 70.8
300.0 11,000.0 134.0 27,000.0 191,000.0 0.7
750.0 25,000.0 29.0 211,000.0 324,000.0 8.8
0.0 0.0 0.0 0.0 0.0 0.0
4,010.0 53,000.0 696.0 132,000.0 210,000.0 5.7
2,380.0 14,000.0 262.0 104,000.0 97,000.0 11.3
2,910.0 158,000.0 3,414.0 346,000.0 441,000.0 4.9
0.0 0.0 0.0 0.0 0.0 0.0
240.0 10,000.0 38.0 11,000.0 112,000.0 0.4
0.0 0.0 0.0 0.0 0.0 0.0
4,560.0 93,000.0 3,821.0 355,000.0 432,000.0 0.0
3,880.0 138,000.0 3,799.0 346,000.0 405,000.0 70.7
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
370.0 33,000.0 67.0 270,000.0 317,000.0 12.6
540.0 21,000.0 397.0 55,000.0 816,000.0 0.7
50.0 12,000.0 4.0 95,000.0 155,000.0 2.2
90.0 19,000.0 5.0 157,000.0 255,000.0 3.6
370.0 18,000.0 177.0 38,000.0 261,000.0 0.2
0.0 0.0 0.0 0.0 0.0 0.0
29 30 31 32 33 34
Sodium Zinc Water (g) Fiber (g) Cholesterol (mg) Saturated fat (g)
0.0 0.0 0.0 0.0 0.0 0.0
1,000.0 3,080.0 4.7 12.2 0.0 3.7
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
4,000.0 20.0 88.2 0.2 0.0 0.0
1,000.0 40.0 85.6 2.4 0.0 0.0
1,000.0 200.0 86.4 2.0 0.0 0.0
10,000.0 390.0 30.9 7.3 0.0 0.0
2,000.0 540.0 93.2 2.1 0.0 0.0
2,000.0 160.0 92.4 3.4 0.0 0.0
1,000.0 150.0 74.9 2.6 0.0 0.1
9,000.0 2,130.0 10.1 15.6 0.0 0.2
5,000.0 3,650.0 11.0 15.2 0.0 0.4
24,000.0 2,790.0 11.8 24.9 0.0 0.1
8,000.0 2,550.0 10.1 12.7 0.0 0.3
12,000.0 2,280.0 11.3 15.5 0.0 0.2
12,000.0 2,790.0 11.8 15.2 0.0 0.2
12,000.0 2,810.0 11.7 24.9 0.0 0.3
6,000.0 240.0 90.3 2.7 0.0 0.1
6,000.0 240.0 90.3 3.4 0.0 0.0
16,000.0 3,670.0 11.3 15.2 0.0 0.2
5,000.0 3,650.0 12.1 24.4 0.0 0.2
12,000.0 2,830.0 11.1 25.1 0.0 0.7
2,790,000.0 4,930.0 53.8 0.0 79.0 1.0
55,000.0 3,940.0 72.1 0.0 33.0 2.1
1,439,000.0 3,980.0 58.1 0.0 41.0 1.7
78,000.0 350.0 87.6 2.8 0.0 0.0
680,000.0 1,300.0 47.3 0.0 120.0 13.4
1,000.0 160.0 84.2 2.4 0.0 0.0
420,000.0 1,700.0 36.9 7.4 0.0 0.9
599,000.0 1,020.0 36.7 4.0 0.0 0.7
536,000.0 840.0 32.1 2.2 0.0 0.2
532,000.0 1,520.0 30.6 7.4 0.0 0.4
390,000.0 720.0 33.6 4.3 0.0 1.1
660,000.0 1,140.0 37.3 5.8 0.0 0.6
521,000.0 1,210.0 35.7 3.6 0.0 0.8
681,000.0 740.0 36.4 2.4 0.0 0.7
592,000.0 680.0 30.4 2.5 1.0 0.6
472,000.0 1,800.0 38.6 6.8 0.0 0.7
200,000.0 2,930.0 10.3 10.5 0.0 0.5
33,000.0 410.0 89.3 2.6 0.0 0.0
312,000.0 720.0 13.6 2.1 17.0 4.2
25,000.0 420.0 86.0 3.8 0.0 0.1
1,000.0 2,400.0 9.8 10.0 0.0 0.7
11,000.0 3,120.0 11.2 10.0 0.0 0.7
18,000.0 180.0 92.2 2.5 0.0 0.0
27,000.0 220.0 90.4 2.1 0.0 0.0
28,000.0 270.0 91.0 3.1 0.0 0.0
0.0 0.0 0.0 0.0 0.0 7.4
16,000.0 180.0 90.2 0.9 0.0 0.1
29,000.0 180.0 88.9 0.8 0.0 0.0
69,000.0 240.0 88.3 2.8 0.0 0.0
110,000.0 0.0 0.0 0.0 0.0 1.3
0.0 0.0 0.0 0.0 0.0 0.8
12,000.0 5,780.0 5.2 3.3 0.0 7.8
30,000.0 270.0 92.1 2.0 0.0 0.1
819,000.0 3,900.0 41.5 0.0 114.0 17.6
3,000.0 100.0 86.1 1.6 0.0 0.1
7,000.0 70.0 79.6 0.8 0.0 0.0
0.0 70.0 82.3 2.1 0.0 0.0
2,000.0 490.0 52.0 0.0 0.0 0.2
116,000.0 580.0 75.8 0.0 64.0 0.6
1,087,000.0 300.0 76.7 0.0 36.0 0.1
86,000.0 2,060.0 76.1 0.0 80.0 1.0
71,000.0 2,670.0 76.5 0.0 345.0 1.6
24,000.0 3,430.0 11.5 17.4 0.0 0.6
2,000.0 160.0 94.5 3.1 0.0 0.0
24,000.0 2,010.0 1.0 7.0 8.0 18.5
10,000.0 2,650.0 1.3 8.0 6.0 22.0
20,000.0 3,310.0 1.4 10.9 3.0 24.5
79,000.0 2,300.0 1.5 3.4 23.0 18.5
90,000.0 740.0 1.3 0.2 21.0 19.4
41,000.0 1,060.0 1.1 5.4 0.0 28.4
21,000.0 6,810.0 3.0 33.2 0.0 8.1
20,000.0 1,100.0 47.0 9.0 0.0 29.7
54,000.0 450.0 81.2 0.0 43.0 0.1
20,000.0 130.0 90.6 3.6 0.0 0.1
35,000.0 2,210.0 10.4 7.3 0.0 0.7
15,000.0 460.0 76.1 2.0 0.0 0.3
0.0 0.0 0.0 0.0 0.0 12.9
406,000.0 380.0 82.5 0.0 4.0 0.6
330,000.0 410.0 80.7 0.0 10.0 1.0
364,000.0 400.0 79.8 0.0 17.0 1.7
330,000.0 470.0 81.0 0.0 7.0 0.2
10,000.0 830.0 8.6 5.0 0.0 0.1
293,000.0 3,540.0 79.0 0.0 78.0 0.2
333,000.0 4,020.0 76.2 0.0 89.0 0.3
0.0 0.0 0.0 0.0 0.0 0.0
500,000.0 2,390.0 6.1 24.0 0.0 1.5
540,000.0 2,390.0 6.1 16.5 0.0 0.3
744,000.0 750.0 23.2 2.6 67.0 11.7
2,000.0 170.0 96.7 0.7 0.0 0.0
372,000.0 1,730.0 80.6 0.0 112.0 0.1
51,000.0 2,090.0 73.6 0.0 85.0 1.0
0.0 0.0 0.0 0.0 0.0 0.0
140,000.0 3,070.0 71.8 0.0 515.0 1.4
74,000.0 1,900.0 73.8 0.0 77.0 2.3
166,000.0 30.0 87.6 0.0 0.0 0.0
48,000.0 2,300.0 52.3 0.0 1,234.0 9.6
2,000.0 160.0 92.4 3.4 0.0 0.0
140,000.0 1,110.0 75.8 0.0 423.0 3.1
10,000.0 550.0 30.1 9.8 0.0 0.1
0.0 0.0 0.0 0.0 485.0 19.9
81,000.0 450.0 79.1 0.0 48.0 0.3
0.0 0.0 0.0 0.0 0.0 9.4
30,000.0 4,340.0 7.0 27.3 0.0 3.7
455,000.0 1,100.0 36.7 2.9 0.0 0.0
58,000.0 1,000.0 81.9 0.0 50.0 0.1
0.0 0.0 0.0 0.0 0.0
17,000.0 1,160.0 58.6 2.1 0.0 0.1
140,000.0 3,070.0 71.8 0.0 515.0 1.6
87,000.0 2,340.0 68.3 0.0 84.0 2.8
5,000.0 70.0 84.5 0.2 0.0 0.0
0.0 70.0 90.9 1.1 0.0 0.0
1,000.0 90.0 90.1 0.1 0.0 0.0
2,000.0 70.0 80.5 0.9 0.0 0.1
68,000.0 370.0 79.9 0.0 57.0 0.1
54,000.0 420.0 77.9 0.0 32.0 0.3
1,163,000.0 2,140.0 71.1 0.0 57.0 1.0
0.0 2,450.0 5.3 9.7 0.0 4.5
90,000.0 990.0 72.1 0.0 60.0 2.0
4,000.0 220.0 17.1 0.2 0.0 0.0
18,000.0 90.0 89.8 0.8 0.0 0.0
53,000.0 2,900.0 72.6 0.0 52.0 1.4
684,000.0 2,020.0 54.0 0.0 45.0 5.2
43,000.0 440.0 84.5 2.0 0.0 0.1
721,000.0 2,900.0 3.0 2.4 0.0 0.4
581,000.0 1,160.0 3.0 3.4 4.0 4.9
710,000.0 1,600.0 3.0 3.2 0.0 0.2
3,000.0 140.0 83.1 3.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0
68,000.0 3,190.0 72.6 0.0 66.0 2.1
21,000.0 60.0 92.5 0.4 0.0 0.0
6,000.0 4,780.0 10.4 30.5 0.0 0.2
28,000.0 180.0 95.1 1.3 0.0 0.0
25,000.0 200.0 95.6 0.9 0.0 0.0
18,000.0 2,830.0 10.2 19.0 0.0 0.2
1,000.0 70.0 81.8 1.3 0.0 0.1
3,000.0 280.0 22.3 4.6 0.0 0.3
697,000.0 2,850.0 53.9 0.0 255.0 9.6
860,000.0 2,300.0 52.1 0.0 158.0 10.6
296,000.0 3,020.0 76.8 0.0 95.0 0.2
6,000.0 1,410.0 9.9 3.2 0.0 0.3
90,000.0 630.0 63.6 0.0 70.0 3.3
0.0 0.0 0.0 0.0 0.0 0.0
535,000.0 4,080.0 3.2 0.0 20.0 0.5
44,000.0 420.0 89.9 0.0 5.0 0.6
45,500.0 450.0 89.6 0.0 6.5 0.9
47,000.0 480.0 89.2 0.0 8.0 1.3
42,000.0 420.0 90.8 0.0 2.0 0.1
43,000.0 370.0 88.1 0.0 10.0 1.9
5,000.0 1,680.0 8.7 8.5 0.0 0.7
627,000.0 2,920.0 50.0 0.0 79.0 13.2
619,000.0 2,760.0 53.8 0.0 64.0 10.1
231,000.0 3,650.0 5.8 7.3 0.0 0.8
38,000.0 3,350.0 10.8 18.3 0.0 0.1
5,000.0 520.0 92.5 1.0 0.0 0.1
286,000.0 1,600.0 80.6 0.0 28.0 0.4
615,000.0 1,480.0 1.5 4.6 0.0 3.9
722,000.0 1,580.0 40.5 0.0 16.0 6.9
0.0 170.0 87.6 1.7 0.0 0.0
21,000.0 1,920.0 9.0 3.3 84.0 1.2
2,000.0 3,970.0 8.2 10.6 0.0 1.2
30,000.0 3,200.0 2.8 8.8 0.0 1.3
8,000.0 600.0 90.2 3.2 0.0 0.0
2,000.0 0.0 0.0 0.0 0.0 13.8
872,000.0 220.0 80.0 3.2 0.0 1.4
4,000.0 170.0 89.1 1.7 0.0 0.0
4,000.0 40.0 87.7 0.3 0.0 0.0
0.0 70.0 86.8 2.4 0.0 0.0
90,000.0 3,890.0 75.6 0.0 65.0 0.6
628,000.0 390.0 53.0 1.3 12.0 0.5
3,000.0 70.0 88.8 1.8 0.0 0.0
6,000.0 1,410.0 9.9 3.2 0.0 0.3
697,000.0 920.0 37.0 0.0 150.0 14.5
0.0 170.0 88.9 1.5 0.0 0.0
7,000.0 570.0 31.8 8.2 0.0 0.1
17,000.0 2,910.0 1.8 6.0 0.0 10.3
6,000.0 3,310.0 1.6 8.0 0.0 6.9
1,000.0 100.0 83.7 3.1 0.0 0.0
15,000.0 3,010.0 11.3 25.5 0.0 0.2
0.0 4,530.0 3.5 9.6 0.0 6.2
3,000.0 130.0 93.9 1.7 0.0 0.1
4,000.0 250.0 92.2 2.1 0.0 0.0
2,000.0 170.0 92.0 0.9 0.0 0.0
1,208,000.0 20.0 94.1 1.2 0.0 0.1
1,000.0 120.0 86.0 1.4 0.0 0.0
2,000.0 110.0 86.4 0.2 0.0 0.0
1,000.0 100.0 83.5 1.3 0.0 0.0
1,000.0 2,200.0 3.9 10.3 0.0 5.6
405,000.0 2,300.0 2.0 10.3 0.0 5.6
0.0 100.0 87.2 1.4 0.0 0.0
2,000.0 440.0 30.9 7.1 0.0 0.1
86,000.0 470.0 78.2 0.0 71.0 0.1
288,000.0 3,990.0 5.0 2.9 0.0 0.5
8,000.0 3,080.0 3.3 14.5 0.0 0.6
1,058,000.0 3,100.0 1.2 8.1 0.0 6.8
833,000.0 1,170.0 40.2 0.0 68.0 15.0
52,000.0 1,870.0 75.0 0.0 65.0 1.2
55,000.0 2,270.0 72.9 0.0 68.0 1.9
6,000.0 290.0 79.3 2.2 0.0 0.0
525,000.0 2,390.0 2.3 4.4 0.0 4.0
6,000.0 330.0 81.0 1.7 0.0 0.0
6,000.0 290.0 81.6 2.4 0.0 0.0
1,000.0 320.0 91.6 0.5 0.0 0.1
406,000.0 380.0 81.0 0.0 7.0 0.3
39,000.0 280.0 95.3 1.6 0.0 0.0
11,000.0 220.0 15.4 3.7 0.0 0.1
1,000.0 420.0 85.8 6.5 0.0 0.0
326,000.0 3,000.0 5.8 4.2 0.0 0.6
7,000.0 2,020.0 10.4 3.5 0.0 0.6
5,000.0 1,090.0 11.6 1.3 0.0 0.2
1,000.0 1,160.0 12.9 0.0 0.0 0.2
1,000.0 1,100.0 13.3 0.0 0.0 0.1
72,000.0 230.0 75.7 0.0 60.0 0.0
2,000.0 2,650.0 10.6 15.1 0.0 0.2
44,000.0 640.0 68.5 0.0 55.0 1.0
12,000.0 400.0 79.8 0.0 0.0 0.0
148,000.0 1,110.0 75.9 0.0 152.0 0.3
0.0 10.0 0.0 0.0 0.0 15.7
2,000.0 4,890.0 8.5 9.3 0.0 2.9
15,000.0 990.0 67.5 4.2 0.0 0.8
14,000.0 1,170.0 69.1 1.1 0.0 0.9
6,000.0 1,410.0 9.9 3.2 0.0 0.3
6,000.0 1,410.0 9.9 3.2 0.0 0.3
36,000.0 2,760.0 8.3 10.6 0.0 0.2
8,000.0 2,370.0 7.3 0.0 0.0 0.3
79,000.0 530.0 91.4 2.2 0.0 0.1
322,000.0 460.0 91.8 2.4 0.0 0.1
2,000.0 290.0 94.6 1.1 0.0 0.0
44,000.0 1,530.0 78.6 0.0 233.0 0.4
306,000.0 1,740.0 64.5 0.0 260.0 1.9
1,000.0 140.0 91.0 2.0 0.0 0.0
28,000.0 30.0 1.3 0.0 0.0 0.0
2,000.0 10.0 0.2 0.0 0.0 0.0
1,000.0 10.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 10.3
55,000.0 300.0 77.3 3.0 0.0 0.0
90,000.0 1,150.0 75.6 0.0 39.0 1.1
52,000.0 330.0 78.1 0.0 50.0 0.8
5,000.0 170.0 94.5 1.2 0.0 0.0
10,000.0 140.0 94.3 1.0 0.0 0.0
42,000.0 140.0 94.8 0.9 0.0 0.0
23,000.0 280.0 95.3 0.7 0.0 0.0
421,000.0 2,460.0 1.9 5.3 0.0 2.8
52,000.0 660.0 71.4 0.0 58.0 1.1
39,000.0 600.0 68.1 0.0 38.0 1.3
50,000.0 480.0 74.0 0.0 42.0 0.8
37,000.0 520.0 71.0 0.0 45.0 0.2
1,038,000.0 2,360.0 72.0 0.0 67.0 1.1
49,000.0 1,240.0 74.1 0.0 62.0 0.2
71,000.0 2,980.0 76.6 0.0 84.0 0.8
71,000.0 2,260.0 62.3 0.0 331.0 5.5
67,000.0 270.0 91.9 1.8 0.0 0.0
91,000.0 2,490.0 74.9 0.0 80.0 1.0
0.0 0.0 0.0 0.0 0.0
580,000.0 1,090.0 4.5 3.4 2.0 4.2
312,000.0 360.0 5.1 1.9 51.0 3.8
2,000.0 3,090.0 4.1 6.7 0.0 6.1
0.0 0.0 100.0 0.0 0.0 0.0
1,000.0 100.0 91.5 0.4 0.0 0.0
0.0 0.0 0.0 0.0 0.0
2,000.0 3,330.0 9.6 12.2 0.0 0.3
5,000.0 2,930.0 10.3 12.2 0.0 0.3
0.0 0.0 0.0 0.0 3.3
0.0 0.0 0.0 0.0 0.5
51,000.0 990.0 72.8 0.0 60.0 0.9
9,000.0 240.0 69.6 4.1 0.0 0.0
46,000.0 590.0 87.9 0.0 13.0 2.1
77,000.0 970.0 85.2 0.0 2.0 0.1
8,000.0 320.0 94.8 1.0 0.0 0.1
0.0 0.0 0.0 0.0 0.0 0.0
35 36 37 38
MonoUns fat (g) PolyUns fat (g) Sugars (g) Glycemic Index
0.0 0.0 0.0 -
30.9 12.1 3.9 15.0
0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0
0.0 0.0 9.6 42.0
0.0 0.1 10.4 36.0
0.2 0.1 9.2 45.0
0.1 0.1 53.4 31.0
0.0 0.1 1.9 15.0
0.0 0.1 2.4 20.0
0.0 0.1 12.2 53.0
0.1 0.6 0.8 30.0
0.1 0.6 2.1 30.0
0.1 0.5 2.2 30.0
0.1 0.5 2.1 30.0
0.2 0.4 2.1 30.0
0.1 0.6 2.1 30.0
0.1 0.5 0.0 30.0
0.0 0.1 3.3 35.0
0.0 0.1 0.0 35.0
0.1 0.4 2.1 30.0
0.2 1.4 3.9 30.0
0.2 1.1 0.0 30.0
0.8 0.1 2.7 0.0
2.0 0.2 0.0 0.0
1.7 0.2 0.0 0.0
0.0 0.1 6.8 64.0
15.9 3.5 1.3 0.0
0.0 0.1 10.0 53.0
0.8 1.9 6.4 60.0
1.6 1.7 8.1 56.0
0.1 0.5 0.0 65.0
0.3 1.1 0.8 56.0
2.3 0.7 0.0 73.0
1.3 0.8 3.9 58.0
0.8 1.4 5.8 72.0
0.7 1.4 4.3 74.0
0.8 2.1 4.7 62.0
1.6 0.6 5.6 71.0
0.4 1.2 4.0 50.0
0.0 0.0 1.7 15.0
9.0 2.3 36.6 43.0
0.0 0.2 2.2 15.0
1.0 1.0 0.0 53.0
0.9 0.9 2.6 55.0
0.0 0.0 3.2 15.0
0.0 0.1 3.8 15.0
0.0 0.0 2.3 15.0
63.3 28.1 0.0 0.0
0.0 0.1 7.9 67.0
0.0 0.1 3.9 45.0
0.0 0.1 4.7 45.0
0.9 0.1 4.7 10.0
0.6 0.1 1.7 0.0
23.8 7.8 5.9 25.0
0.0 0.0 1.9 15.0
7.7 0.7 2.2 0.0
0.1 0.1 8.5 22.0
0.0 0.0 0.0 41.0
0.0 0.1 12.8 63.0
0.4 0.5 0.0 60.0
0.8 0.4 0.0 0.0
0.1 0.1 0.1 0.0
1.2 1.0 0.0 0.0
1.2 1.3 0.0 0.0
1.4 2.7 10.7 35.0
0.0 0.0 0.0 15.0
9.5 1.1 47.9 30.0
11.5 1.2 36.7 30.0
12.8 1.3 24.0 30.0
7.2 1.4 51.5 40.0
9.1 1.0 59.0 44.0
0.0 0.0 54.1 30.0
4.6 0.4 1.8 20.0
1.4 0.4 6.2 45.0
0.1 0.2 0.0 0.0
0.0 0.2 0.5 15.0
1.3 2.2 0.6 60.0
0.4 0.5 6.3 54.0
27.6 54.7 0.0 0.0
0.3 0.0 2.7 30.0
0.4 0.1 3.7 30.0
0.8 0.1 2.7 30.0
0.1 0.0 1.9 30.0
0.1 0.3 0.0 62.0
0.2 0.4 0.0 0.0
0.2 0.4 0.0 0.0
0.0 0.0 0.0 0.0
0.2 0.6 2.5 60.0
0.2 0.6 2.5 63.0
5.5 1.1 11.3 67.0
0.0 0.0 1.4 15.0
0.1 0.1 0.0 0.0
0.7 0.5 0.0 0.0
0.0 0.0 100.0 100.0
0.7 0.6 0.0 0.0
1.5 0.8 0.0 0.0
0.0 0.0 0.7 0.0
11.7 4.2 0.6 0.0
0.0 0.1 2.4 20.0
3.8 1.4 0.8 0.0
0.2 0.3 47.9 61.0
29.0 40.3 0.0 0.0
0.2 0.3 0.0 0.0
20.2 66.0 0.0 0.0
7.5 28.7 1.6 35.0
0.0 0.0 0.7 60.0
0.1 0.1 0.0 0.0
0.0 0.0 100.0 20.0
0.0 0.2 1.0 30.0
0.8 0.3 0.0 0.0
1.9 0.9 0.0 0.0
0.0 0.0 14.2 55.0
0.0 0.0 7.0 25.0
0.0 0.0 8.9 48.0
0.0 0.0 15.5 46.0
0.1 0.2 0.0 0.0
0.8 0.7 0.0 0.0
1.3 0.4 1.1 0.0
45.7 7.9 4.3 15.0
3.7 2.1 0.0 0.0
0.0 0.0 82.1 55.0
0.0 0.1 8.1 60.0
1.6 0.7 0.0 0.0
7.0 1.7 0.0 50.0
0.1 0.3 0.0 15.0
0.4 0.8 12.9 70.0
0.1 0.1 30.3 69.0
0.2 0.6 32.2 71.0
0.0 0.3 9.0 53.0
0.0 0.0 100.0 45.0
2.4 0.5 0.0 0.0
0.0 0.1 2.4 20.0
0.2 0.5 2.0 30.0
0.0 0.1 0.8 15.0
0.0 0.0 0.5 15.0
0.1 0.3 8.5 30.0
0.1 0.1 15.2 50.0
0.3 0.4 66.1 60.0
12.4 3.2 0.0 0.0
13.3 2.6 0.0 0.0
0.3 0.2 0.0 0.0
0.2 0.6 2.7 47.0
5.5 3.4 0.0 0.0
0.0 0.0 0.0 95.0
0.2 0.0 52.0 30.0
0.3 0.0 5.2 32.0
0.7 0.1 5.1 31.0
1.1 0.2 5.1 31.0
0.0 0.0 5.1 33.0
0.8 0.2 5.3 30.0
0.8 2.1 0.0 66.0
6.6 0.8 1.0 0.0
4.5 0.5 1.1 0.0
2.4 1.3 31.0 60.0
0.1 1.1 0.0 30.0
0.0 0.2 2.0 15.0
0.5 0.6 0.0 0.0
7.1 13.6 3.8 63.0
7.1 2.0 0.0 55.0
0.1 0.1 7.9 43.0
1.3 1.3 1.9 50.0
2.2 2.5 0.0 60.0
3.3 3.3 0.8 65.0
0.0 0.0 1.2 35.0
73.0 10.5 0.0 0.0
7.9 0.9 0.0 15.0
0.0 0.0 4.2 15.0
0.0 0.0 8.8 52.0
0.0 0.0 9.4 42.0
0.6 0.4 0.0 0.0
0.9 0.8 0.0 70.0
0.0 0.0 5.9 59.0
0.2 0.6 2.7 42.0
25.6 0.8 0.0 0.0
0.1 0.1 8.4 42.0
0.3 0.4 41.7 35.0
23.7 13.9 9.2 40.0
24.6 15.7 4.2 18.0
0.0 0.0 9.8 38.0
0.2 0.5 8.0 43.0
40.8 21.6 4.0 20.0
0.0 0.1 2.4 15.0
0.0 0.1 4.2 15.0
0.0 0.0 0.0 15.0
0.0 0.1 1.1 15.0
0.0 0.0 9.9 59.0
0.0 0.0 10.0 46.0
0.0 0.0 14.3 49.0
23.8 13.7 7.7 15.0
24.2 13.9 7.8 15.0
0.1 0.0 9.9 39.0
0.1 0.1 38.1 40.0
0.1 0.5 0.0 0.0
0.9 1.4 0.7 65.0
1.1 1.9 0.9 60.0
9.8 23.2 0.5 60.0
20.0 4.8 0.0 0.0
1.4 0.6 0.0 0.0
2.4 0.6 0.0 0.0
0.0 0.0 0.8 85.0
16.0 16.0 0.4 56.0
0.0 0.1 1.0 85.0
0.0 0.0 1.2 85.0
0.0 0.0 1.4 70.0
0.0 0.0 3.0 30.0
0.0 0.0 1.9 15.0
0.1 0.0 59.2 62.0
0.1 0.4 4.4 25.0
1.0 1.0 0.9 82.0
1.1 1.0 0.9 55.0
0.2 0.2 0.1 58.0
0.2 0.2 0.0 70.0
0.2 0.1 0.0 62.0
0.2 0.1 0.0 0.0
0.2 0.8 1.0 34.0
2.1 2.5 0.0 0.0
0.0 0.0 0.0 15.0
0.3 0.7 0.0 0.0
22.8 57.7 0.0 0.0
4.4 11.3 7.3 18.0
1.3 3.2 0.0 30.0
1.5 3.8 0.0 15.0
0.2 0.6 2.7 42.0
0.2 0.6 2.7 42.0
0.2 0.6 2.7 40.0
0.2 0.6 0.0 37.0
0.0 0.2 0.4 15.0
0.0 0.2 0.4 15.0
0.0 0.1 2.2 15.0
0.1 0.5 0.0 0.0
2.7 2.1 0.0 20.0
0.0 0.2 4.9 40.0
0.0 0.0 97.0 60.0
0.0 0.0 97.8 66.0
0.0 0.0 99.8 63.0
19.5 65.7 0.0 0.0
0.0 0.0 4.2 61.0
1.5 0.9 0.0 0.0
0.7 0.5 0.0 0.0
0.0 0.1 2.6 30.0
0.0 0.1 2.4 30.0
0.0 0.1 0.0 30.0
0.0 0.1 0.0 30.0
6.8 11.2 1.0 64.0
3.3 1.5 0.0 0.0
1.6 1.4 0.0 0.0
0.8 1.1 0.0 0.0
0.2 0.3 0.0 0.0
0.9 1.1 0.0 0.0
0.1 0.2 0.0 0.0
0.5 0.7 0.0 0.0
7.4 1.7 0.0 0.0
0.0 0.1 3.8 40.0
1.1 0.3 0.0 0.0
0.0 0.0 0.0 110.0
4.9 4.2 29.7 75.0
6.5 3.9 37.5 77.0
8.9 47.2 2.6 15.0
0.0 0.0 0.0 0.0
0.0 0.1 6.2 76.0
0.0 0.0 0.0 80.0
0.2 0.8 0.4 50.0
0.2 0.8 0.4 55.0
2.4 0.3 6.0 10.0
0.3 0.0 0.7 0.0
2.0 2.1 0.0 0.0
0.0 0.1 0.5 50.0
0.9 0.1 4.7 30.0
0.0 0.0 7.7 30.0
0.0 0.1 2.5 15.0
0.0 0.0 0.0 -
39 40
Comments Translation product name
---------------
Great source of vitamine E amandelen
Branched chain amino acids aminozuren, BCAA's
Essential amino acids aminozuren, EAA's
Contains lots of fructose appelsap
Contains lots of fructose appelen
abrikozen
abrikozen, gedroogd
asperge
aubergine
Great source of carbohydrates bananen
gerst
bonen, zwart
bonen, nierboon
bonen, roze
bonen, gevlekt
bonen, rood (nierboon)
bonen, klein, wit
snijboon, groen
snijboon, geel
bonen, wit
bonen, wit (navy)
bonen, geel
Great protein snack. High in sodium. beef jerkey (snack)
rundsvlees, mager
rundsvlees, plakjes
bieten
bloedworst
blauwe bes (bosbes)
brood, meergranen
brood, haver
brood, pita, wit
brood, pita, volkoren
brood, rozijnen
brood, rogge
brood, tarwe
brood, wit
brood, wit, toost
brood, volkoren
Brinta classic
broccoli
brownies
spruitjes
boekweit
boekweit meel
kool
kool, rood
kool, savooie
koolzaadolie
kanteloep (wratmeloen)
Great source of vitamin A wortelsap
Great source of vitamin A wortelen
Slow absorbing source of protein (7 hours) caseïne/melk, concentraat
Slow absorbing source of protein (7 hours) caseïne/melk, isolaat
Great source of iron cashewnoten
bloemkool
kaas, gouda
krieken
krieken, ingeblikt
kersen
kastanje
kip, borst
kip, borst, plakjes
kip, bil
Great source of vitamin A kip, lever
kikkererwten
witloof
chocolade, zwart, 45-59% cacao
chocolade, bruin
chocolade, wit
chocopasta met hazelnoten
cacaopoeder
kokosnoot
kabeljauw
boerenkool
maïs, droog
maïs, rauw
maïsolie
cottage cheese, 1% vet
cottage cheese, 2% vet
cottage cheese, vet
cottage cheese, mager
kouskous
krab
krab, ingeblikt
100% pure creatine monohydrate creatine
knackebrod, vezelrijk (Wasa)
knackebrod, rogge (Euroshopper)
croissanten, boter
komkommer
inktvis
hert, mager
dextrose (glucose)
Great source of vitamin A eend, lever, rauw
eend, vlees zonder vel
eiwit
Cholesterol: 615 mg per 100 g eierdooier
aubergine
Cholesterol: 420 mg per 100 g eieren
vijgen, droog
Great source of omega-3 fatty acids visolie, zalm
platvis
Great source of omega-3 fatty acids lijnzaadolie
Great source of omega-3 fatty acids lijnzaad
frieten
kikkerbilletjes
fructose
look
Great source of vitamin A gans, lever, rauw
gans, vlees zonder vel
High in glucose and fructose druivensap
Great source of vitamin C pompelmoes
Great source of vitamin C pompelmoessap
High in glucose and fructose druiven
schelvis
heilbot
ham (hesp), plakjes
hazelnoten
haring
honing
honingmeloen
paardevlees, mager
hotdog
boerenkool
Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special K
Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special K chocolade
Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special K rode bessen
Great source of vitamin C kiwi
lactose
lamsvlees, mager
citroensap
linzen
sla, groen
sla, rood
limaboon
Great source of vitamin C lychees
Great source of vitamin C lychees , gedroogd
Great source of vitamin A leverpastei
Great source of vitamin A leverworst
kreeft
Glycemic Index: 47 (boiled) macaroni, droog
makreel
maltodextrine
melkpoeder, mager, droog
melk, 1% vet
melk, halfvolle (1,5%)
melk, 2% vet
melk, mager
melk, volle
gierst
mozarella kaas, vet
mozarella kaas, mager
Great source of vitamins and minerals but also contains lots of sugar muesli, gedroogd fruit en noten
mungboon
champignons
mosselen
nacho's chips (snack)
nachos met kaas
nectarine (perzik)
noedels, eieren
Great source of carbohydrates with low glycemic index haver
Great source of carbohydrates with low glycemic index; great to add haver, fijn poeder
okra
Monounsaturated fatty acids: 72.96 g olijfolie
Contains lots of monounsaturated fatty acids olijven
uien
Great source of vitamin C sinaasappelsap
Great source of vitamin C sinaasappelen
struisvogelvlees
pannekoeken
papaja's
Glycemic Index: 42 (boiled) pasta, droog
foie gras, ganzenlever
perziken
perziken, gedroogd
pindakaas (> 90%)
pinda's, gebrand
peren
erwten
pecannoten
paprika, groen
paprika, rood
paprika, geel
augurk
ananas
ananassap
ananas, ingeblikt
pistache noten
pistache noten, gebrand, zout
pruimen
pruimen, gedroogd
koolvis
popcorn koekjes
popcorn, lucht-gepopt
popcorn, olie-gepopt
varkensvlees, spek
varkens, lendestuk, mager
varkens, ham, mager
aardappel
aardappel chips (snack)
aardappel, rood
aardapple, wit
pompoen
kwark, mager
radijzen
rozijnen, gedroogd
frambozen
rijstkoekjes (snack)
rijst, bruin, lange korrel
rijst, wit, lange korrel
rijst, wit, medium korrel
rijst, wit, korte korrel
zaagbuikvis
rogge
Great source of omega-3 fatty acids zalm
sjalotten
Cholesterol: 152 mg garnalen
sojaolie
sojabonen
sojabonen, groen
sojascheuten
Glycemic Index: 42 (boiled) spaghetti, droog
Glycemic Index: 42 (boiled) spaghetti, droog, verrijkt
Contains lots of vitamins and minerals spaghetti, groen, droog
Contains lots of vitamins and minerals spaghetti, volkoren, droog
spinazie
spinazie, ingeblikt
pompoen
inktvis
inktvis, gefrituurd
aardbeien
suiker, bruine
bloemsuiker
suiker, tafel (sucrose)
Great source of vitamin E zonnebloemolie
zoete aardappel
zwaardvis
tilapiavis
tomaten
tomaten, ingeblikt
tomaten, oranje
tomaten, geel
tortilla chips (snack)
forel
tonijn, blauwvin
tonijn, blik in eigen nat
tonijn, geelvin
kalkoen, ham, plakjes
kalkoen, borst
kalkoen, bil
kalkoen, lever, rauw
rapen
kalfsvlees, mager
vitargo
wafels, chocolade
wafels, vanille
okkernoten
Drink at least 2 to 3 liter water per day. water
watermeloen
waxy maize starch
tarwe
tarwemeel, volkoren
Fast absorbing source of protein (2 hours) wei, concentraat
Fast absorbing source of protein (2 hours) wei, isolaat
witvis
yam (zoete aardappel)
yoghurt, vet
yoghurt, mager
courgette
Insert new products only above this row with "Insert Row". zz Insert new products only above
41
Price
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Don't find your favorite food in the "Nutrition Table" tab of
Choose from 8000 more foods to add to the "Nutrition Tabl
You can download the complete list of food products for FR
The file is about 6 MB big and may take a couple of minutes
Once downloaded you can copy the complete worksheet in
Click here: Download complete list of 8000 food pro
Table" tab of this excel sheet?
Nutrition Table" tab of this excel sheet.
oducts for FREE.
ple of minutes to download.
worksheet into this worksheet (tab "8000 More Products").
000 food products.
ucts").
True Natural BodyBuilding Training Routine
Muscles Exercises Sets Reps
Quadriceps:
squat or hack squat 4 x 8 - 12
leg press 4 x 8 - 12
leg extension 4 x 8 - 12
Inner thighs:
thigh adductor 4 x 8 - 12
Glutes:
thigh abductor 4 x 8 - 12
Hamstrings:
lying leg curls 4 x 8 - 12
seated leg curls 4 x 8 - 12
standing leg curls 4 x 8 - 12
Lower back:
hyperextension 4 x 8 - 12
Calves:
standing calf raise 4 x 8 - 12
seated calf raise 4 x 8 - 12
Chest:
flat bench press or flyes 4x 8 - 12
incline bench press or flyes 4x 8 - 12
decline bench press or flyes 4x 8 - 12
cable crossovers or pec deck 4x 8 - 12
Abdominals:
hanging leg raises 4 x 8 - 12
(weighted) crunches 4 x 8 - 12
Shoulders:
barbell or dumbbell press 4 x 8 - 12
dumbbell lateral or front raises 4 x 8 - 12
bent-over lateral raises 4 x 8 - 12
Trapezius:
upright row or shrugs 4 x 8 - 12
Triceps:
4x 8 - 12
standing dumbbell triceps extension
narrow grip barbell press 4 x 8 - 12
cable pushdown or dips 4 x 8 - 12
Upper back:
wide-grip pulldown 4 x 8 - 12
mid-grip pulldown
4x 8 - 12
or one-arm dumbbell row
(lying) T-bar row 4 x 8 - 12
Biceps:
one-arm standing dumbbell curl
4x 8 - 12
or seated concentration curl
seated incline dumbbell curl
4x 8 - 12
or standing EZ barbell curl
Forearms:
palms-down barbell wrist curls 4 x 8 - 12
Click here to visite my website True-Natur
Learn everything you need to know to become big and muscular in the shortest pos
Nutrition Learn everything about how to optimize your nutrition for maximal mus
Supplements Which supplements really work and how to use them.
Training Proven training principles for fastest possible muscle growth.
Equipment Which weight training equipment to use for optimal results.
Steroids The truth about anabolic steroids and other doping products.
Losing bodyfat How to reduce your bodyfat effectively and staying lean without losing
Injuries How to prevent and recover from injuries.
About me Everything about myself.
True-Natural-Bodybuilding
ebsite True-Natural-Bodybuilding.com
r in the shortest possible time without using anabolic steroids.
ition for maximal muscle growth.
scle growth.
al results.
g products.
g lean without losing muscle mass.
ural-Bodybuilding.com

Diet Plan - True Natural BB

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Diet Plan - True Natural BB

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TRUE-NATURAL-BODYBUILDING.

COM Fill in Body Mass Index

74% 25% 4% 10% 0% 21% 16%

56% 19% 0% 84% 0% 6% 3%

60% 14% 10% 19% 0% 4% 2%

74% 25% 4% 10% 0% 21% 16%

11% 8% 28% 0% 0% 19% 10%

550,000 1,000,000 900 8,000 420,000 2,300 700,000

3,500,000 2,500,000 10,000 45,000 770,000 11,000 4,000,000

2% 6% 37% 31% 25% 104% 39%

9% 9% 59% 37% 46% 180% 67%

4% 3% 18% 7% 15% 23% 7%

5% 9% 41% 30% 30% 106% 44%

9% 9% 59% 37% 46% 180% 67%

36% 64% 225% 164% 172% 599% 273%

6% 27% 21% 30% 98% 131% 50%

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

13% 1% 1% 18% 12% 19% 0%

21% 56% 78% 26% 8% 24% 17%

20% 5% 0% 3% 14% 18% 0%

20% 36% 2% 18% 5% 24% 0%

21% 56% 78% 26% 16% 24% 17%

4% 85% 13% 4% 1% 2% 12%

105% 249% 179% 104% 77% 111% 49%

- 36% 121% 30% 30% 22% 26%

17% 63% 20% 24% sugars of total carbs

Great source of carbohydrates

zoete aardappel 0.00

kip, borst, plakjes 0.00

tonijn, blik in eigen nat 0.00

melk, mager 0.00

at the bottom of the webpage: Body Fat Caliper

n your maintenance level.

d in fileds H6-H8 or J6-J8.

% recommended). Yes, this must be high.

antities you eat.

d/or gain muscle mass

uilding lean muscle mass?

r in the shortest possible time without using anabolic steroids.

ition for maximal muscle growth.

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