Diet Plan True Natural Bodybuilding

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:
standing dumbbell triceps extension 4 x 8 - 12
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 4 x 8 - 12
or one-arm dumbbell row
(lying) T-bar row 4 x 8 - 12
Biceps:
one-arm standing dumbbell curl 4 x 8 - 12
or seated concentration curl
seated incline dumbbell curl 4 x 8 - 12
or standing EZ barbell curl
Forearms:
palms-down barbell wrist curls 4 x 8 - 12
Also visit the TNBB Beginner Routines

TRUE-NATURAL-BODYBUILDING.COM Fill in Body Mass Index
Gender (male / female) : male sex BMI :
Age : 50 years Lean BMI :
Length (cm) : 1 inch = 2.54 cm 183 cm Metabolic Rate
Bodyweight (kg) : 1 kg = 2.205 lb 100.0 kg Basal Metabolic Rate :
Body fat % : Maintenance 10.0 % Maintenance :
Lean body mass (kg) : Cut 90.0 kg Cut :
Activity level : Bulk 1.625 activity Bulk :
Target 1 3,760 Kcal 470 kcal/m
Protein : 30% 1,128 kcal 282
Carbs : 50% 1,880 kcal 470
Fat : 20% 752 kcal 84
Time / Meal Product Quantity Unit Kcal
TOTAL: 100% 3,758
07.30 (1) 101 100.00 gr 143
Breakfast 39 100.00 gr 247
169 200.00 gr 94
49 5.00 gr 44
260 300.00 gr 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
705 gr 528
Energy % 75 Kcal/100 gr
% of RDA 14%
10.00 (2) 11 100.00 gr 89
Morning meal 150 500.00 gr 170
265 30.00 gr 122
49 0.00 gr 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
Total 630 gr 381
% of RDA 10%
12.30 (3) 248 150.00 gr 192
Lunch 189 100.00 gr 60
174 100.00 gr 371
167 100.00 gr 115
260 300.00 gr 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
Total 750 gr 738
% of RDA 20%
15.00 (4) 5 100.00 gr 46
Afternoon meal 150 300.00 gr 102
265 30.00 gr 122
164 30.00 gr 116
49 0.00 gr 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
Total 460 gr 387
% of RDA 10%
17.30 (5) 251 150.00 gr 167
Dinner 213 100.00 gr 360
41 100.00 gr 34
49 10.00 gr 88
260 300.00 gr 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
Total 660 gr 649
% of RDA 17%
20.00 (6) 169 250.00 gr 118
Post-workout shake 150 500.00 gr 170
265 30.00 gr 122
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
Total 780 gr 410
% of RDA 11%
21.00 (7) 155 100.00 gr 340
Snack 260 300.00 gr 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
Total 400 gr 340
% of RDA 9%
22.30 (8) 206 400.00 gr 251
Bed time meal 59 100.00 gr 75
260 300.00 gr 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
1 0.00 - 0
Total 800 gr 326
% of RDA 9%
Recommended daily intake for your kcals (vitamins-minerals in mcg):
TOTAL gram:
TOTAL Kcal: 3,758
TOTAL%
TARGET gram:
DIFFERENCE [ TOTAL - TARGET ] gram:
DIFFERENCE [ TOTAL - TARGET ] Kcal: -2
Please read the tab "How To - Manual" before using this excel sheet.
TRUE-NATU
To download the latest version of this Excel file visit my website:
This is version 4.00 of this excel workbook. © Copyright 2008 True-Natura
ody Mass Index Katch - McArdle Mifflin - St. Jeor Harris - Benedict
29.9 kg/m 2
best method good method not so good method
26.9 kg/m2 uses body fat % uses age uses age
etabolic Rate
asal Metabolic Rate : 2,314 kcal per day 1,902 kcal per day 2,019
aintenance : 3,760 kcal per day 3,090 kcal per day 3,282
-10% kcal 3,384 kcal per day 2,781 kcal per day 2,953
+10% kcal 4,136 kcal per day 3,399 kcal per day 3,610
gram per 8 meals Recommended Dietary Allowances for a 2500 kcal diet (vitamin-mineral intake i
gr 35 gr 3,000 1,200 1,300 16,000
gr 59 gr Tolerable Upper Intake Levels (daily vitamin-mineral intake in mcg) :
gr 10 gr 10,000 - - 35,000
Protein (g) Carbs (g) Fat (g) Vit A (IU) Vit B-1 Vit B-2 Vit B-3
32% 53% 15% 90% 159% 281% 180%
13 1 10 487 69 478 70
13 41 3 3 353 216 4,714
1 22 0 350 78 42 402
0 0 5 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
27 64 19 840 500 736 5,186
20% 48% 31%
10% 14% 22% 19% 28% 38% 22%
1 23 0 64 31 73 665
17 25 0 75 225 910 470
24 2 2 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
42 49 3 139 256 983 1,135
43% 51% 7%
15% 11% 3% 3% 14% 50% 5%
35 0 4 29 12 66 8,699
1 16 0 50 102 21 284
13 75 2 0 90 60 1,700
1 6 11 403 3 0 37
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
50 96 17 482 207 147 10,720
27% 52% 20%
18% 21% 20% 11% 11% 8% 45%
0 11 0 1 21 17 73
10 15 0 45 135 546 282
24 2 2 0 0 0 0
3 21 2 0 208 38 442
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
37 49 5 46 364 601 797
38% 51% 11%
13% 10% 6% 1% 20% 31% 3%
37 0 1 0 62 177 9,383
7 79 1 0 70 48 1,600
3 7 0 623 71 117 639
0 0 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
46 86 12 623 203 342 11,622
29% 54% 17%
16% 18% 14% 14% 11% 17% 48%
2 28 0 438 98 53 503
17 25 0 75 225 910 470
24 2 2 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
43 54 3 513 323 963 973
41% 52% 6%
15% 12% 3% 11% 18% 49% 4%
10 78 5 546 910 1,030 12,150
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 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 78 5 546 910 1,030 12,150
10% 79% 11%
3% 17% 6% 12% 50% 53% 50%
48 12 1 164 84 660 512
1 19 0 726 16 39 170
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
49 31 1 890 100 699 682
59% 38% 4%
17% 7% 2% 20% 6% 36% 3%
4,512 1,805 1,955 24,066
303 508 64 4,078 2,862 5,500 43,264
1,211 2,034 576 % of Recommended Daily Intake (red means your vitamin-mineral intake is too low
32% 53% 15% 90% 159% 281% 180%
282 470 84 % of Upper Safety Limit (red means your vitamin-mineral intake is too high) :
+21 +38 -20 41% - - 124%
+83 +154 -176
TRUE-NATURAL-BODYBUILDING.COM
Copyright 2008 True-Natural-Bodybuilding.com. All content is copyright protected.
Harris - Benedict Activity level is a value between 1.2 and 1.9 used to caluclate your maintenance calorie level (maintenanc
not so good method Warning: people on drugs (caffeine, ephedrine, thyroid hormones, steroids, DNP, etc.) may have values up
uses age 1.200 = Sedentary: little or no excercise and desk job
1.375 = Lightly active: light exercise / sports 1-3 days per week
kcal per day 1.550 = Moderately active: moderate exercise / sports 3-5 days per week
kcal per day 1.650 = Intense weight training program / sports 4-5 days per week
kcal per day 1.725 = Very active: intense exercise / sports 6-7 days per week
kcal per day 1.900 = Extra active: long and hard daily exercise / daily sports plus physical labor
00 kcal diet (vitamin-mineral intake in mcg) : Reference : http://en.wikipedia.org/wiki/Dietary_Reference_Intake
5,000 1,300 400 2 90,000 200 15,000
n-mineral intake 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-5 Vit B-6 Vit B-9 Vit B-12 Vit C Vit D (IU) Vit E
229% 239% 118% 496% 182% 17% 68%
1,438 143 47 1 0 50 970
686 209 50 0 0 0 550
360 62 48 0 60,200 0 400
0 0 0 0 0 0 873
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
2,484 414 145 1 60,200 50 2,793
33% 21% 24% 36% 44% 17% 12%

334 367 20 0 8,700 0 100
1,785 185 25 3 0 0 50
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
2,119 552 45 3 8,700 0 150
28% 28% 7% 69% 6% 0% 1%

186 326 3 2 0 0 0
0 75 5 0 9,400 0 20
431 142 18 0 0 0 110
15 9 0 0 900 0 1,650
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
632 552 26 2 10,300 0 1,780
8% 28% 4% 49% 8% 0% 8%
49 18 0 0 900 0 10
1,071 111 15 2 0 0 30
0 0 0 0 0 0 0
60 38 10 0 0 0 210
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
1,180 167 25 2 900 0 250
16% 9% 4% 42% 1% 0% 1%
1,076 870 12 1 0 0 0
1,342 145 9 0 0 0 0
573 175 63 0 89,200 0 780
0 0 0 0 0 0 1,746
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
2,991 1,190 84 1 89,200 0 2,526
40% 61% 14% 20% 66% 0% 11%

450 78 60 0 75,250 0 500
1,785 185 25 3 0 0 50
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
2,235 263 85 3 75,250 0 550
30% 13% 14% 69% 56% 0% 2%

4,600 1,220 243 4 0 0 7,200
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
4,600 1,220 243 4 0 0 7,200
61% 62% 40% 101% 0% 0% 32%

860 272 48 4 0 0 40
105 44 8 0 2,000 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
965 316 56 4 2,000 0 40
13% 16% 9% 111% 1% 0% 0%

7,521 1,955 602 4 135,369 301 22,562
17,206 4,673 709 18 246,550 50 15,289
s your vitamin-mineral intake is too low ; your target value is 100%) :
229% 239% 118% 496% 182% 17% 68%
amin-mineral intake is too high) :
- 5% 71% - 12% 3% 2%
enance calorie level (maintenance = BMR x activity level).
DNP, etc.) may have values up to twice as high as indicated below.
us physical labor
ary_Reference_Intake
120 550,000 1,000,000 900 8,000 420,000 2,300
ary_Reference_Intake
- 3,500,000 2,500,000 10,000 45,000 770,000 11,000
Vit K Choline Calcium Copper Iron Magnesium Manganese
71% 70% 179% 190% 224% 108% 244%
0 251,100 53,000 102 1,830 12,000 38
8 26,500 107,000 377 2,430 82,000 2,135
0 12,400 20,000 44 200 20,000 42
4 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
12 290,010 180,000 523 4,460 114,000 2,215
7% 35% 12% 39% 37% 18% 64%

1 9,800 5,000 78 260 27,000 270
0 78,000 610,000 65 150 55,000 15
0 0 135,000 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
1 87,800 750,000 143 410 82,000 285
0% 11% 50% 11% 3% 13% 8%

0 0 21,000 59 1,455 49,500 29
1 5,500 16,000 107 280 15,000 0
0 0 21,000 289 1,300 53,000 917
1 10,300 88,000 251 3,300 4,000 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
2 15,800 146,000 706 6,335 121,500 966
1% 2% 10% 52% 53% 19% 28%

0 1,800 8,000 12 120 5,000 74
0 46,800 366,000 39 90 33,000 9
0 0 135,000 0 0 0 0
1 0 16,500 131 1,200 43,200 1,206
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 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 48,600 525,500 182 1,410 81,200 1,289
0% 6% 35% 13% 12% 13% 37%

0 0 15,000 174 1,755 42,000 32
0 0 9,000 110 800 35,000 1,100
102 18,700 47,000 49 730 21,000 210
7 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
109 18,720 71,000 333 3,285 98,000 1,342
60% 2% 5% 25% 27% 16% 39%

0 15,500 25,000 55 250 25,000 53
0 78,000 610,000 65 150 55,000 15
0 0 135,000 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 93,500 770,000 120 400 80,000 68
0% 11% 51% 9% 3% 13% 2%

3 22,600 0 390 8,750 78,000 2,177
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 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 22,600 0 390 8,750 78,000 2,177
2% 3% 0% 29% 73% 12% 63%

0 0 244,000 112 560 20,000 12
0 0 10,000 68 1,320 6,000 73
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 254,000 180 1,880 26,000 85
0% 0% 17% 13% 16% 4% 2%

180 827,255 1,504,100 1,354 12,033 631,722 3,459
127 577,030 2,696,500 2,577 26,930 680,700 8,425
71% 70% 179% 190% 224% 108% 244%
- 16% 108% 26% 60% 88% 77%

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

Phosphorus Potassium Selenium Sodium Zinc Water (g) Fiber (g)
356% 89% 459% 182% 126% 77% 56%
191,000 134,000 32 140,000 1,110 76 0
202,000 248,000 40 472,000 1,800 39 7
34,000 368,000 0 8,000 80 175 1
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 0 0 0 0 0 0
0 0 0 0 0 0 0
427,000 750,000 72 620,000 2,990 590 7
41% 11% 87% 27% 18% 11% 13%

22,000 358,000 1 1,000 150 75 3
505,000 780,000 16 210,000 2,100 454 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
527,000 1,138,000 17 211,000 2,250 529 3
50% 16% 20% 9% 14% 10% 5%

325,500 355,500 99 75,000 720 111 0
7,000 124,000 0 1,000 100 84 1
189,000 223,000 63 6,000 1,410 10 3
3,000 8,000 1 872,000 220 80 3
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
524,500 710,500 163 954,000 2,450 584 8
50% 10% 197% 42% 15% 11% 13%

7,000 101,000 0 4,000 20 88 0
303,000 468,000 9 126,000 1,260 273 0
0 0 0 0 0 0 0
135,600 111,300 10 9,000 960 1 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
445,600 680,300 20 139,000 2,240 362 3
42% 10% 24% 6% 14% 6% 5%

309,000 439,500 37 73,500 1,860 111 0
108,000 86,000 0 1,000 1,160 13 0
66,000 316,000 3 33,000 410 89 3
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 0 0 0 0 0 0
0 0 0 0 0 0 0
483,000 841,500 39 107,500 3,430 513 3
46% 12% 47% 5% 21% 9% 5%

42,500 460,000 0 10,000 100 219 1
505,000 780,000 16 210,000 2,100 454 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
547,500 1,240,000 16 220,000 2,200 674 1
52% 18% 19% 10% 13% 12% 1%

243,000 486,000 17 231,000 3,650 6 7
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 0 0
0 0 0 0 0 0 0
243,000 486,000 17 231,000 3,650 306 7
23% 7% 21% 10% 22% 5% 13%

536,000 344,000 36 1,624,000 1,520 324 0
10,000 95,000 0 7,000 70 80 1
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 0 0
546,000 439,000 36 1,631,000 1,590 704 1
52% 6% 44% 72% 10% 13% 1%

1,052,870 7,069,270 83 2,256,150 16,545 5,565 57
3,743,600 6,285,300 380 4,113,500 20,800 4,261 32
356% 89% 459% 182% 126% 77% 56%
94% - 95% 179% 52% 43% 16%

200
400
Cholesterol (mg) Saturated fat (g) MonoUns fat (g) PolyUns fat (g) Sugars (g) Glycemic Index
210% 25% 53% 22% 40% 52
423 3 4 1 1 0
0 1 2 1 6 71
0 0 0 0 18 52
0 0 3 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 -
423 4 9 3 24 64
26% 53% 21% 37%
141%
0 0 0 0 12 53
10 0 0 0 25 33
0 1 1 0 2 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 -
10 1 1 0 39 41
57% 35% 8% 80%
3%
63 1 1 2 0 0
0 0 0 0 14 49
0 0 0 1 3 42
0 1 8 1 0 15
0 0 0 0 0 0
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
63 3 9 3 17 41
19% 60% 21% 18%
21%
0 0 0 0 10 42
6 0 0 0 15 33
0 1 1 0 2 10
0 0 1 1 0 65
0 0 0 0 0 0
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
6 2 2 1 27 48
35% 40% 26% 55%
2%
93 0 0 0 0 0
0 0 0 0 0 70
0 0 0 0 2 15
0 1 6 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 -
93 1 7 3 2 66
11% 60% 29% 2%
31%
0 0 0 0 22 52
10 0 0 0 25 33
0 1 1 0 2 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 -
10 1 1 0 49 42
55% 37% 8% 91%
3%
0 1 2 1 31 60
0 0 0 0 0 0
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 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 2 1 31 60
18% 53% 29% 40%
0%
28 1 0 0 12 30
0 0 0 0 0 41
0 0 0 0 0 0
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
28 1 0 0 12 37
96% 2% 2% 38%
9%
301
633 15 30 13 201 52
210% 25% 53% 22% 40% sugars of total carbs
158%
Glycemic Load
262
0
29
11
0
0
-
-
-
-
-
41
12
8
0
0
-
-
-
-
-
-
20
0
8
31
1
0
-
-
-
-
-
40
5
5
0
14
0
-
-
-
-
-
24
0
56
1
0
0
-
-
-
-
-
57
14
8
0
-
-
-
-
-
-
-
23
47
0
-
-
-
-
-
-
-
-
47
4
8
0
-
-
-
-
-
-
-
12
262
rs of total carbs
Comments
Cholesterol: 420 mg per 100 g

0
Great source of vitamin C
0
Drink at least 2 to 3 liter water per day.
0
0
0
0
0
Great source of carbohydrates

0
Fast absorbing source of protein (2 hours)
0
0
0
0
0
0
0
0
0
Glycemic Index: 42 (boiled)
Contains lots of monounsaturated fatty acids
0
0
0
0
0
Contains lots of fructose

0
Great source of carbohydrates with low glycemic index; great to add to your shake
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Great source of vitamin C

0
0
0
0
0
0
0
0
Great source of vitamins and minerals but also contains lots of sugar
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Translation product name Price
0.00
eieren 0.00
brood, volkoren 0.00
sinaasappelsap 0.00
koolzaadolie 0.00
water 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
bananen 0.00
melk, mager 0.00
wei, concentraat 0.00
koolzaadolie 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
tonijn, blik in eigen nat 0.00

ananas, ingeblikt 0.00
pasta, droog 0.00
olijven 0.00
water 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
appelsap 0.00
melk, mager 0.00
haver, fijn poeder 0.00
koolzaadolie 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
kalkoen, borst 0.00

rijst, wit, medium korrel 0.00
broccoli 0.00
koolzaadolie 0.00
water 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
sinaasappelsap 0.00
melk, mager 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
muesli, gedroogd fruit en noten 0.00

water 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
kwark, mager 0.00

krieken, ingeblikt 0.00
water 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
11/23/2023 707109497.xlsx Page 30
TRUE-NATURAL-BODYBUILDING.COM
Gender (male / female) : male sex
Age : 50 years
Length (cm) : 183 cm = 6 ' 0.0 ''
Bodyweight (kg) : 100.0 kg = 221 lbs
Lean body mass (kg) : 90.0 kg = 198 lbs
Body fat % : 10.0 %
Activity level : 1.625 activity (value between 1.2 and 1.9)
Body Mass Index = 29.9 kg/m2 Katch - McArdle Mifflin - St. Jeor
Lean Body Mass Index = 26.9 kg/m2 best method good method
Metabolic Rate uses lean body mass uses age
Basal Metabolic Rate : 2314 kcal per day 1902 kcal per day
Maintenance : 3760 kcal per day 3090 kcal per day
Cut : -10% kcal 3384 kcal per day 2781 kcal per day
Bulk : +10% kcal 4136 kcal per day 3399 kcal per day
Target maintenance 3,760 Kcal grams per day grams per meal
Protein : 30% 1,128 kcal 282 gr 35 gr
Carbs : 50% 1,880 kcal 470 gr 59 gr
Fat : 20% 752 kcal 84 gr 10 gr
Time / Meal Product Quantity Unit Kcal Protein (g) Carbs (g) Fat (g)
07.30 (1) eggs 100.00 gr 143 13 1 10
Breakfast bread, whole-wheat 100.00 gr 247 13 41 3
orange juice 200.00 gr 94 1 22 0
canola oil 5.00 gr 44 0 0 5
water 300.00 gr 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
705 gr 528 27 64 19
Energy % 75 Kcal/100 gr 20% 48% 31%
% of Daily Required Amount 14% 10% 14% 22%
10.00 (2) bananas 100.00 gr 89 1 23 0
Morning meal milk, nonfat (skimmed) 500.00 gr 170 17 25 0
whey, concentrate 30.00 gr 122 24 2 2
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
Total 630 gr 381 42 49 3
Energy % 60 Kcal/100 gr 43% 51% 7%
12.30 (3) tuna, canned in water 150.00 gr 192 35 0 4
Lunch pineapple, canned 100.00 gr 60 1 16 0
pasta, dry 100.00 gr 371 13 75 2
olives 100.00 gr 115 1 6 11
water 300.00 gr 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
Total 750 gr 738 50 96 17
Energy % 98 Kcal/100 gr 27% 52% 20%
15.00 (4) apple juice 100.00 gr 46 0 11 0
Afternoon meal milk, nonfat (skimmed) 300.00 gr 102 10 15 0
oats, fine powder 30.00 gr 116 3 21 2
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
Total 460 gr 387 37 49 5
Energy % 84 Kcal/100 gr 38% 51% 11%
True-Natural-Bodybuilding.com
11/23/2023 707109497.xlsx Page 31
Target maintenance 3,760 Kcal grams per day grams per meal
Protein : 30% 1,128 kcal 282 gr 35 gr
Carbs : 50% 1,880 kcal 470 gr 59 gr
Fat : 20% 752 kcal 84 gr 10 gr
Time / Meal Product Quantity Unit Kcal Protein (g) Carbs (g) Fat (g)
17.30 (5) turkey, breast meat 150.00 gr 167 37 0 1
Dinner rice, white, medium-grain 100.00 gr 360 7 79 1
broccoli 100.00 gr 34 3 7 0
canola oil 10.00 gr 88 0 0 10
water 300.00 gr 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
Total 660 gr 649 46 86 12
Energy % 98 Kcal/100 gr 29% 54% 17%
20.00 (6) orange juice 250.00 gr 118 2 28 0
Post-workout shake milk, nonfat (skimmed) 500.00 gr 170 17 25 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
Total 780 gr 410 43 54 3
Energy % 53 Kcal/100 gr 41% 52% 6%
21.00 (7) muesli, dried fruit and nuts 100.00 gr 340 10 78 5
Snack water 300.00 gr 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
Total 400 gr 340 10 78 5
Energy % 85 Kcal/100 gr 10% 79% 11%
22.30 (8) quark, nonfat (curd cheese, froma 400.00 gr 251 48 12 1
Bed time meal cherries, sour, canned 100.00 gr 75 1 19 0
water 300.00 gr 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
--------------- 0.00 - 0 0 0 0
Total 800 gr 326 49 31 1
Energy % 41 Kcal/100 gr 59% 38% 4%
Energy Protein Carbs Fat
TOTAL gram: 303 508 64
TOTAL Kcal: 3,758 Kcal 1,211 2,034 576
% of TOTAL Kcal: 32% 53% 15%
TARGET gram: 3,760 Kcal 282 470 84
DIFFERENCE [ TOTAL - TARGET ] gram: +21 +38 -20
DIFFERENCE [ TOTAL - TARGET ] Kcal: -2 Kcal +83 +154 -176
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
TRUE NATURAL PROTEIN ICE CRE
INGREDIENTS Function
Quantities in gram
cottage cheese, fat liquid base / protein
cottage cheese, fat-free liquid base / protein
bananas, frozen creamy texture / flavor / sweet
zucchini (courgette), frozen (with skin) ice crystals / texture
zucchini (courgette), frozen, peeled (without skin) ice crystals / texture
strawberries, frozen ice crystals / texture / flavor
blueberries, frozen ice crystals / flavor
whey concentrate, flavored (vanilla, cookies, coconut, mocha,
crystal chocolate, banana,
reducer / protein strawberry)
/ flavor
whey concentrate, unflavored crystal reducer / protein
whey isolate, flavored (vanilla, cookies, coconut, mocha,crystal reducer
chocolate, / protein
banana, / flavor
strawberry)
dextrose (glucose) crystal reducer / sweetener
whipping cream, 35% fat creamy texture
oats, fine powder (optional) flavor
coconut flour (optional) flavor
cocoa powder, dutch process flavor / color
instant coffee powder, decaffeinated (freeze-dried) flavor / color
peanut butter, powdered flavor
lemon juice flavor
guar gum thickener / texture
xanthan gum (key ingredient) thickener / texture
stevia extract (95%) sweetener
total weight (gr)
total kcal
kcal/100 gr (2 scoops of ice cream = 100 gr)
total protein (gr)
total carbs (gr)
total fat (gr)
blending time
DIRECTIONS: Mix the dry-powder ingredients (whey, gum, stevia, and de
Notes: I use a Nutri Ninja blender BL642EU (1500 watt) with a 2.1
YouTube: YouTube demo videos
Everything about my TN Protein Ice Creams: on my website true-natural-bodybuilding.com
Links: Ninja blender

Xanthan gum
Impact Whey Protein
TEIN ICE CREAM RECIPES
Any Flavor Blu
Ultra Low-Calorie Delicious Low-Fat Delicious Low-Carb Ultra Delicious Ultra Low-Calorie
200 200
200 200 200
60 60
425 340 400 315

325
100
40 40 40
40 40
25 25
25 25
12.5
1.20 1.20 1.20 1.20 0.80
2.00 2.00 2.00 2.00 1.20
0.80 0.40 0.80 0.40 0.60
669 669 669 669 680
370 521 521 658 430
55 78 78 98 63
69 64 64 63 64
14 53 15 53 39
3 6 22 22 2
4 x 35 sec 4 x 35 sec 4 x 35 sec 4 x 35 sec 3 x 35 sec
ingredients (whey, gum, stevia, and dextrose) well and put the powder blend in a glass bowl. Add the cottage cheese to the
blender BL642EU (1500 watt) with a 2.1-liter pitcher, Milbona cottage cheese (light), and Myprotein Impact whey protein (na
-natural-bodybuilding.com
Blueberry-Strawberry Chocolate
Delicious Low-Fat Delicious Low-Carb Ultra Delicious Ultra Low-Calorie Delicious Low-Fat
200 200
200 200 200
60 60 60
425 340
240 300 215

100 100 100
40 40 40 40
40
25 25 25
25 25
10 20
12.5 12.5 12.5

0.80 0.80 0.80 0.80 0.80
1.20 1.20 1.20 1.60 1.60
0.20 0.60 0.20 0.80 0.40
680 680 680 678 688
576 580 712 393 566
85 85 105 58 82
60 59 59 71 68
75 39 74 17 57
5 21 22 4 8
e cottage cheese to the powder blend in the bowl and mix with a tablespoon to a mass. Put all ingredients together in a Ninj
mpact whey protein (natural vanilla). If your whey protein powder already contains xanthan or guar gum (see ingredients list
Chocolate Coconut
Delicious Low-Carb Ultra Delicious Ultra Low-Calorie Delicious Low-Fat Delicious Low-Carb
200 200 200
200 200
60 60
400 315
425 340 400
40 40 40 40
40
25 25
25 25 25
10 20 20
20 30
0.80 0.80 1.20 1.20 1.20

1.60 1.60 2.00 2.00 2.00
0.80 0.40 0.80 0.40 0.80
688 698 679 689 689
567 727 402 585 585
82 104 59 85 85
68 69 71 68 68
20 59 16 57 19
25 26 5 9 26
ents together in a Ninja blender (1500 watt) in the following order from bottom to top: cottage cheese mass, frozen banana,
m (see ingredients list on the label) then add 0.4 g less xanthan gum to the powder blend. For stevia extract 0.2 gr = 0.5 mL
Coffee-Mocha
Ultra Delicious Ultra Low-Calorie Delicious Low-Fat Delicious Low-Carb Ultra Delicious
200 200 200
200 200
60 60 60
425 340 400 315
315
40 40 40 40
40
25 25 25
25 25 25
30
4 6 6 8
6 10 10 14
1.20 0.80 0.80 0.80 0.80

2.00 1.60 1.60 1.60 1.60
0.40 0.80 0.40 0.80 0.40
699 678 684 684 690
754 379 534 535 677
108 56 78 78 98
69 69 65 65 64
59 15 54 17 54
28 4 7 23 23
mass, frozen banana, frozen blueberries, frozen strawberries, frozen zucchini, whipping cream. Optional flavoring powders
extract 0.2 gr = 0.5 mL and for gum 0.4 gr = 0.5 mL.

Chocolate Cookies C
Ultra Low-Calorie Delicious Low-Fat Delicious Low-Carb Ultra Delicious Ultra Low-Calorie
200 200
200 200 200
60 60
425 340 400 315
425
40 40 40
40 40
25 25
25 25
10 14 14 18 10
4 6 6 8
0.80 0.80 0.80 0.80 1.20

1.60 1.60 1.60 1.60 2.00
0.80 0.40 0.80 0.40 0.80
682 688 688 694 679
417 588 588 746 408
61 85 85 108 60
71 66 66 66 70
21 63 25 66 21
4 8 24 25 4
onal flavoring powders (cocoa, coconut, peanut, oats, or instant coffee powder) are added in the middle of the frozen ingred
Creamy Cookies Peanut-Chocolate
Delicious Low-Fat Delicious Low-Carb Ultra Delicious Ultra Low-Calorie Delicious Low-Fat
200 200
200 200 200
60 60 60
425 340
340 400 315
40 40 40 40
40
25 25 25
25 25
20 20 30
4 6
10 14
1.20 1.20 1.20 0.80 0.80

2.00 2.00 2.00 1.60 1.60
0.40 0.80 0.40 0.80 0.40
689 689 699 682 688
598 598 774 425 599
87 87 111 62 87
66 66 66 74 71
65 28 71 19 60
7 24 25 5 8
dle of the frozen ingredients to minimize sticking to the pitcher wall. Mix at the highest blender speed until ready (3 or 4 times
Peanut-Chocolate Banana
Delicious Low-Carb Ultra Delicious Ultra Low-Calorie Delicious Low-Fat Delicious Low-Carb
200 200 200
200 200
60 40 100 40
400 315
425 340 400
40 40 40 40
40
25 25
25 25 25
6 8
14 18
0.80 0.80 1.20 1.20 1.20

1.60 1.60 2.00 2.00 2.00
0.80 0.40 0.80 0.40 0.80
688 694 709 709 709
599 694 406 556 557
87 100 57 78 79
71 73 69 64 64
22 61 24 62 25
25 25 3 6 22
until ready (3 or 4 times for 35 to 40 seconds: after each cycle, push down the powder that sticks to the wall of the blender p
Vanilla
Ultra Delicious Ultra Low-Calorie Delicious Low-Fat Delicious Low-Carb Ultra Delicious
200 200 200
200 200
100 60 60
315 425 340 400 315
40 40 40 40
40
25 25 25
25 25 25
1.20 1.20 1.20 1.20 1.20

2.00 2.00 2.00 2.00 2.00
0.40 0.80 0.40 0.80 0.40
709 669 669 669 669
694 370 521 521 658
98 55 78 78 98
63 69 64 64 63
62 14 53 15 53
22 3 6 22 22
e wall of the blender pitcher with a wooden spatula). The amount of ice cream in the blender should be about 1.1 liter. Put t
be about 1.1 liter. Put the ice cream in a container, close the container, and freeze for one day. Before serving, let the ice cr
e serving, let the ice cream soften so that it becomes scoopable by placing the container for 30-60 minutes in the refrigerato
inutes in the refrigerator or 15-30 minutes at room temperature.
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 for example with a body fat caliper.
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 p
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 mu
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 "8000 More Produ
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, lettu
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.
age correctly.
ty level (somewhere between 1.2 and 1.9) might be a bit tricky in the beginning,
ities 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.
s 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.
ant 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.
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".
lly calculated and displayed in bold blue font at the bottom of the page.
be printed on paper or copied into another excel workbook (copy/paste/paste-special - values).
/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.)
itamines 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.
ptimal 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 20.9 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 37.0 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 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 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 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 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 0.0 3.3
0.0 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 t 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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Did't find your favorite food in the "Nutrition Table" tab of t
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
Watch the demo video in the "How To - Manual" tab to see
Click here: Download complete list of 8000 food pro
able" tab of this excel sheet?
utrition Table" tab of this excel sheet.
oducts for FREE.
le of minutes to download.
worksheet into this worksheet (tab "8000 More Products").
l" tab to see how to add foods to the "Nutrition Table" tab.
000 food products.
Click here to visite my website True-Na
Learn everything you need to know to become big and muscular in the shortest p
Definition TNBB Learn what TRUE Natural BodyBuilding exactly is and how it is defin
Nutrition Learn everything about how to optimize your nutrition for maximal m
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 stay lean without losing m
Injuries How to prevent and recover from injuries.
About me Everything about myself.
True-Natural-BodyBuild
ebsite True-Natural-BodyBuilding.com
r in the shortest possible time without using anabolic steroids.
and how it is defined.

tion for maximal muscle growth.
scle growth.
al results.
g products.
ean without losing muscle mass.
ural-BodyBuilding.com

Diet Plan True Natural Bodybuilding

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Diet Plan True Natural Bodybuilding

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True Natural BodyBuilding Training Routine

Muscles Exercises Sets Reps

Also visit the TNBB Beginner Routines

33% 21% 24% 36% 44% 17% 12%

28% 28% 7% 69% 6% 0% 1%

40% 61% 14% 20% 66% 0% 11%

30% 13% 14% 69% 56% 0% 2%

61% 62% 40% 101% 0% 0% 32%

13% 16% 9% 111% 1% 0% 0%

7% 35% 12% 39% 37% 18% 64%

0% 11% 50% 11% 3% 13% 8%

1% 2% 10% 52% 53% 19% 28%

0% 6% 35% 13% 12% 13% 37%

60% 2% 5% 25% 27% 16% 39%

0% 11% 51% 9% 3% 13% 2%

2% 3% 0% 29% 73% 12% 63%

0% 0% 17% 13% 16% 4% 2%

71% 70% 179% 190% 224% 108% 244%

- 16% 108% 26% 60% 88% 77%

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

41% 11% 87% 27% 18% 11% 13%

50% 16% 20% 9% 14% 10% 5%

50% 10% 197% 42% 15% 11% 13%

42% 10% 24% 6% 14% 6% 5%

46% 12% 47% 5% 21% 9% 5%

52% 18% 19% 10% 13% 12% 1%

23% 7% 21% 10% 22% 5% 13%

52% 6% 44% 72% 10% 13% 1%

356% 89% 459% 182% 126% 77% 56%

94% - 95% 179% 52% 43% 16%

210% 25% 53% 22% 40% sugars of total carbs

Cholesterol: 420 mg per 100 g

Great source of carbohydrates

Contains lots of fructose

Great source of vitamin C

tonijn, blik in eigen nat 0.00

kalkoen, borst 0.00

muesli, gedroogd fruit en noten 0.00

kwark, mager 0.00

DIRECTIONS: Mix the dry-powder ingredients (whey, gum, stevia, and de

YouTube: YouTube demo videos

Everything about my TN Protein Ice Creams: on my website true-natural-bodybuilding.com

Links: Ninja blender

425 340 400 315

240 300 215

12.5 12.5 12.5

0.80 0.80 1.20 1.20 1.20

1.20 0.80 0.80 0.80 0.80

extract 0.2 gr = 0.5 mL and for gum 0.4 gr = 0.5 mL.

0.80 0.80 0.80 0.80 1.20

1.20 1.20 1.20 0.80 0.80

0.80 0.80 1.20 1.20 1.20

315 425 340 400 315

1.20 1.20 1.20 1.20 1.20

n your maintenance level.

in fileds H6-H8 or J6-J8.

% recommended). Yes, this must be high.

antities you eat.

/or gain muscle mass

uilding lean muscle mass?

r in the shortest possible time without using anabolic steroids.

and how it is defined.

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