Leite desnatado - 150ml:

PROT ≈ 5,17g
CARB ≈ 7,5g
GORD = 0g
FIBRA = 0g

Ovos - 250g (1 jumbão+2 jumbos):

PROT ≈ 33,25g
CARB ≈ 1,5g
GORD ≈ 23,75g
FIBRA = 0g

Laranja lima - 50g (meia laranja):

PROT: 0,55g
CARB: 5,75g
GORD: 0,05g
FIBRA: 0,9g

Granola - 45g:
PROT ≈ 4,83g
CARB ≈ 29,25g
GORD ≈ 3,7g
FIBRA ≈ 3,37g

Soja - 100g (pesado pronto):

PROT ≈ 17,5g
CARB ≈ 7g
GORD = 0g
FIBRA ≈ 7g

Amendoim - 70g:
PROT ≈ 20,04g
CARB ≈ 12,6g
GORD ≈ 32,66g
FIBRA ≈ 4,66g

Arroz - 175g:
PROT ≈ 4,37g
CARB ≈ 49,17g
GORD ≈ 0,35g
FIBRA ≈ 2,8g

Feijão Carioca - 125g:

PROT ≈ 6g
CARB ≈ 17g
GORD ≈ 0,62g
FIBRA ≈ 10,62g
MACRO EXTRA:
PROT: 4,28g
CARB: 38,22g
GORD: 11,04g

TOTAL DIÁRIO IDEAL:

PROT: 96g (1,6g/kg)
CARB: 168g (2,8g/kg)
GORD: 72g (1,2g/kg)