Tabla de Planificación

Tus datos personales
Gnero (hombre / mujer) :
hombre gnero
Edad :
Estatura (cm) :
1 pulg = 2.54 cm
Peso (kg) :
1 kg = 2.205 lb
Grasa Corporal (%) :
Mantenimiento
Masa Corporal Magra (kg) :Perder grasa (PG)
Nivel de Actividad :
Ganar musculatura (GM)
Tu Meta
25
175
70.0
15.0
59.5
1.650
2
1.15
1.88
0.33
Protenas (gr/lb):
Carbohidratos (gr/lb):
Grasas (gr/lb):
Comida / Hora
Producto
TOTAL de kcal:
2321
aos
cm
kg
%
kg
actividad
2,321 kcal
ndice de Masa corporal (IMC) (BMI)
IMC:
Magra (IMC):
19.4
Tasa de Metabolismo
Tasa de Metabolismo basal :
Mantenimiento:
-15%
PG (dficit):
+10%
GM (excedente):
580 kcal/m
708 kcal
1,156 kcal
457 kcal
Cantidad
Unidad
22.9
gramos por
177 gr
289 gr
51 gr
Kcal
Protena (g)
1,418
36%
Comida 1:
624
100 gr
396
13
Desayuno
463
120 gr
43
Hora:
462
120 gr
70
5:00 AM
625
200 ml
88
626
15 gr
54
25 gr
99
20
0-
751
44
330
623
1
Total
Energa %
24%
% de RDA
32%
25%
Comida 2:
576
200 gr
216
42
Pre-entrenamiento
627
200 gr
450
40
Hora:
605
0 gr
10:00 AM
359
0 gr
617
0 gr
205
0-
57
0 gr
0-
666
82
Total
Energa %
49%
% de RDA
29%
47%
Comida 3:
289
0-
Post-entrenamiento
330
0-
Hora:
330
0-
3:00 PM
330
0-
353
0-
305
0-
242
0-
0-
Total
Energy %
0%
% of RDA
0%
0%
Comida 4:
330
0-
Cena
353
0-
Hora:
289
0-
8:30 PM
353
0-
0-
0-
0-
0-
Total
Energy %
0%
% of RDA
Comida 5:
Hora:
0%
0%
353
0-
353
0-
330
0-
330
0-
330
0-
289
0-
0-
0-
Total
Energa %
0%
% de RDA
Comida 6:
Hora:
Total
0%
0%
205
0-
63
0-
242
0-
0-
0-
0-
0-
0-
Energy %
% of RDA
0%
0%
0%
Comida 7:
Hora:
231
0-
305
0-
330
0-
305
0-
236
0-
0-
0-
0-
Total
Energa %
0%
% de RDA
Comida 8:
Hora:
0%
0%
305
0-
63
0-
353
0-
353
0-
63
0-
0-
0-
353
0-
Total
Energa %
% de RDA
0%
0%
0%
Ingesta diaria recomendada de Kcal (vitaminas-minerales en mcg):

TOTAL gram:
TOTAL Kcal:
127
1,418
507
TOTAL%
36%
OBJETIVO gramos:
177
DIFFERENCIA [ TOTAL - OBJETIVO ] gramos:
-50
DIFFERENCIA [ TOTAL - OBJETIVO ] Kcal:
-904
-201
a corporal (IMC) (BMI)
Katch - McArdle
Mifflin - St. Jeor
Harris - Benedict
Nivel Actividad
kg/m
Mejor mtodo
Buen mtodo
No tan bueno
Advertencia: las personas medicad
kg/m
Usa el % grasa corporal
Usa la edad
Usa la edad
1,655
2,731
2,321
3,004
kcal
kcal
4
comidas
44 gr
72 gr
13 gr
Carbs (g)
46%
kcal por da
kcal por da
kcal por da
kcal por da
kcal por da
kcal por da
kcal por da
kcal por da
1,736
2,864
2,434
3,150
kcal por da
kcal por da
kcal por da
kcal por da
Recomendacin diettica para un consumo de 2500 kcal (vitaminas-minerales en mcg) :

3,000
1,200
1,300
16,000
5,000
1,300
Niveles tolerables de ingesta diaria (vitaminas-minerales en mcg) :
10,000
35,000
100,000
Grasas (g) Vit A (IU)

18%
1,675
2,764
2,349
3,040
1.200
1.375
1.550
1.650
1.725
1.900
Vit B-1
Vit B-2
Vit B-3
Vit B-5
Vit B-6
4%
18%
23%
148%
73%
134%
73
14
29
26
463
150
56
14
40
38
46
718
395
66
115
13
54
67
72
1,181
545
122
61%
15%
40%
25%
2%
6%
6%
8%
12%
10%
60
128
200
20,860
2,850
1,498
50
10
50
15
60
128
200
20,860
2,850
1,498
2%
11%
17%
140%
61%
124%
30%
20%
17%
30%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
2,786
1,114
1,207
14,857
4,643
1,207
195
272
22,041
3,395
1,620
0%
0%
0%
0%
165
28
114
658
252
% de la ingesta diaria recomendada (rojo significa que la ingesta de vitaminas-minerales es muy b
46%
18%
4%
289
51
% del lmite mximo saludable (rojo significa que su ingesta devitaminas-minerales es muy alta) :
-124
-23
1%
-497
-205
18%
-
23%
-
148%
63%
73%
-
134%
2%
Es un valor entre 1.2 y 1.9 usado para calcular tu nivel de caloras de mantenimiento (Mantenimiento = BMR x nivel de actividad).
vertencia: las personas medicadas (cafena, efedrina, hormonas tiroideas, esteroides, DNP, etc) pueden tener valores de hasta dos veces ms altos que los indicados abajo
=
=
=
=
=
=
Sedentaria: sin actividad fsica. Trabajo de oficina.

Ligera: ejercicios leves. 1-3 das a la semana.
Moderada: ejercicios moderados. 3-5 das a la semana.
Intensa: Programa de entrenamiento con intenso con pesas. / 4-5 das a la semana.
Muy Activa: Ejercicios intensos. Deporte 6-7 das a la semana.
Extra: Fuerte y prolongado ejercicio diario. Deporte + entrenamiento fsico.
minerales en mcg) :
400
Referencia :
http://en.wikipedia.org/wiki/Dietary_Reference_Intake
90,000
Referencia :
http://en.wikipedia.org/wiki/Dietary_Reference_Intake
200
15,000
120
550,000
1,000,000
2,500,000
1,000
2,000,000
2,000
1,000,000
3,500,000
Vit B-9
Vit B-12
Vit C (mg)
Vit D (IU)
Vit E
Vit K
Choline
17%
18%
125%
5%
13%
11%
33%
6%
29
70,560
348
6,840
19,200
25
31,440
1,044
14,760
30,000
54
102,000
1,392
12
21,600
49,200
15%
0%
122%
0%
10%
11%
4%
5%
2,400
10
380
146,800
10,000
2,400
10
380
146,800
10,000
2%
18%
3%
5%
3%
0%
29%
1%
Ca (mg)
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
371
83,571
186
13,929
111
510,712
928,567
62
104,400
10
1,772
12
168,400
59,200
aminas-minerales es muy baja; el valor de su objetivo es 100%) :

17%
18%
125%
5%
13%
11%
33%
6%
5%
1%
0%
5%
2%
s-minerales es muy alta) :

6%
ms altos que los indicados abajo.
900
8,000
420,000
2,300
700,000
4,700,000
55
10,000
45,000
770,000
11,000
4,000,000
400
Copper
Fe (mg)
Magnesium Manganese P (mg)
Potassium
Selenium
26%
28%
24%
61%
74%
25%
127%
58
492
15,600
463
28,800
183,600
108
828
26,400
804
34,800
181,200
166
1,320
42,000
1,267
63,600
364,800
20%
18%
11%
59%
10%
8%
1%
54
740
52,000
30
420,000
740,000
64
54
740
52,000
30
420,000
740,000
64
6%
10%
13%
1%
65%
17%
125%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
836
7,429
389,998
2,136
649,997
4,364,266
51
220
2,060
94,000
1,297
483,600
1,104,800
65
26%
28%
24%
61%
74%
25%
127%
2%
5%
12%
12%
12%
16%
1,500,000
11,000
3,700
38
200
2,300,000
40,000
10,000
200
400
Sodium
Zn (mg)
Water (g)
Fiber (g)
Cholesterol (mg) Saturated fat (g)
17%
18%
11%
181%
69%
28%
23
1,200
168
109
1,200
504
103
2,400
672
212
39
0
5%
0%
7%
6%
110%
0%
232,000
1,160
152
128
25
232,000
1,160
152
25
128
1
33%
17%
11%
4%
71%
69%
0
0%
0%
0%
0%
0%
0%
0
0%
0%
0%
0%
0%
0%
0
0%
0%
0%
0%
0%
0%
0
0%
0%
0%
0%
0%
0%
0
0%
0%
0%
0%
0%
0%
0
0%
0%
0%
0%
0%
0%
1,392,851
10,214
3,436
35
186
234,400
1,832
364
64
128
17%
18%
11%
181%
69%
28%
10%
5%
4%
32%
32%
MonoUns fat (g) PolyUns fat (g) Sugars (g)
Glycemic Index Glycemic Load
39%
34%
34%
40
25
35
46
16%
79%
40%
10
30
45
10
44%
23%
20%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
56
39%
34%
34%
sugars of total carbs
Comentarios
0
0
0
0
0
0
0
0
0
0
0
Monounsaturated fatty acids: 72.96 g
Great source of vitamin A
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Traduccin del producto
0
aardbeien
frambozen
0
0
0
0
---------------
kip, borst
0
tomaten, geel
olijfolie
wortelen
0
0
---------------
0
0
0
0
--------------0
0
---------------
0
--------------0
-----------------------------------------------------------------------
----------------------------0
0
0
0
-----------------------------
0
0
0
-----------------------------------------------------------------------
0
0
0
0
0
-------------------------------------------
0
0
----------------------------0
-------------------------------------------
04/13/2015
266567586.xlsx
Page 25
Gnero (hombre / mujer) :

Edad :
Estatura (cm) :
Peso (kg) :
Masa Corporal Magra (kg) :
Grasa Corporal (%) :
Nivel de Actividad :
hombre
25
175
70.0
59.5
15.0
1.650
ndice de Masa Corporal =
22.9 kg/m
ndice de masa Corporal Mag

Tasa de Metabolismo
Tasa de Metabolismo basal :
Mantenimiento:
PG (dficit):
GM (excedente):
19.4 kg/m
Tu Meta
Protenas (gr/lb):
Grasas (gr/lb):
Comida / Hora
Comida 1:
Desayuno
Hora:
5:00 AM
Comida 2:
Pre-entrenamiento
Hora:
10:00 AM
Comida 3:
Post-entrenamiento
-15% kcal
+10% kcal
Perder grasa (PG)
sexo
aos
cm
=
kg
=
kg
=
%
actividad
5'
154
131
(valor entre 1.2 y 1.9)
Katch - McArdle
mejor mtodo
(masa corporal magra)
1655 kcal por da
2731 kcal por da
2321 kcal por da
3004 kcal por da
2,321 Kcal
708 kcal
1,156 kcal
457 kcal
Producto
Cantidad
Unidad
Cereal All Bran Original (Kellogs)
100 gr
fresas
120 gr
frambuesas
120 gr
Leche de Soya (Vive Soy)
200 ml
Salvado de Trigo (Schullo)
15 gr
--------------Protena Whey Isolada Vainilla (ON
25 gr
--------------0Total
Energa %
% de la cantidad diaria requerida.
pollo, carne de pechuga
200 gr
Cereal de Trigo A (Imparable)
200 gr
tomates, amarillos
0 gr
aceite de oliva
0 gr
zanahorias
0 gr
--------------0Uva blanca P.C.
0 gr
--------------0Total
Energa %
--------------0--------------0-
gramos por da
177
289
51
1.15
1.88
0.33
True-Natural-Bodybuilding.com
Kcal
396
43
70
88
54
0
99
0
751
32%
216
450
0
0
0
0
0
0
666
29%
0
0
04/13/2015
Tu Meta
Protenas (gr/lb):
Grasas (gr/lb):
Comida / Hora
Hora:
3:00 PM
Comida 4:
Cena
Hora:
8:30 PM
266567586.xlsx
Page 26
Perder grasa (PG)
2,321 Kcal
1.15
1.88
0.33
Producto
------------------------------------------------------------------------------------Total
Energy %
----------------------------------------------------------------------------------------------------------------Total
Energy %
708 kcal
1,156 kcal
457 kcal
Cantidad
Unidad
000000-
00000000-
gramos por da
177
289
51
Kcal
0
0
0
0
0
0
0
0%
0
0
0
0
0
0
0
0
0
0%
04/13/2015
Tu Meta
Protenas (gr/lb):
Grasas (gr/lb):
Comida / Hora
Comida 5:
Hora:
Comida 6:
Hora:
Comida 7:
Hora:
Comida 8:
Hora:
266567586.xlsx
Page 27
Perder grasa (PG)
2,321 Kcal
1.15
1.88
0.33
Producto
----------------------------------------------------------------------------------------------------------------Total
Energa %
----------------------------------------------------------------------------------------------------------------Total
Energy %
----------------------------------------------------------------------------------------------------------------Total
Energa %
-----------------------------------------------------------------------------------------------------------------
708 kcal
1,156 kcal
457 kcal
Cantidad
Unidad
00000000-
gramos por da
177
289
51
Kcal
0
0
0
0
0
0
0
0
0
00000000-
0%
0
0
0
0
0
0
0
0
0
00000000-
0%
0
0
0
0
0
0
0
0
0
00000000-
0%
0
0
0
0
0
0
0
0
04/13/2015
Tu Meta
Protenas (gr/lb):
Grasas (gr/lb):
Comida / Hora
266567586.xlsx
Page 28
Perder grasa (PG)
2,321 Kcal
1.15
1.88
0.33
Producto
Total
Energa %
708 kcal
1,156 kcal
457 kcal
Cantidad
Unidad
TOTAL gram:
TOTAL Kcal:
TOTAL%
OBJETIVO gramos:
DIFFERENCIA [ TOTAL - OBJETIVO ] gramos:
DIFFERENCIA [ TOTAL - OBJETIVO ] Kcal:
gramos por da
177
289
51
Kcal
0
0%
Energa
1,418 Kcal
2,321 Kcal
-904 Kcal
04/13/2015
266567586.xlsx
8.9 ''
lbs
lbs
(valor entre 1.2 y 1.9)
Mifflin - St. Jeor

buen mtodo
uses age
1675 kcal por da
2764 kcal por da
2349 kcal por da
3040 kcal por da
gramos por da
gr
gr
gr
Protena (g)
13
1
1
6
3
0
20
0
44
24%
25%
42
40
0
0
0
0
0
0
82
49%
47%
0
0
gramos por comida

44 gr
72 gr
13 gr
Carbs (g) Grasas (g)
73
6
9
0
14
1
8
3
8
1
0
0
3
1
0
0
115
13
61%
15%
40%
25%
0
5
50
10
0
0
0
0
0
0
0
0
0
0
0
0
50
15
30%
20%
17%
30%
0
0
0
0
Page 29
04/13/2015
266567586.xlsx
gramos por da
gr
gr
gr
Protena (g)
0
0
0
0
0
0
0
0%
0%
0
0
0
0
0
0
0
0
0
0%
0%
gramos por comida

44 gr
72 gr
13 gr
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0%
0%
0%
0%
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0%
0%
0%
0%
Page 30
04/13/2015
266567586.xlsx
gramos por da
gr
gr
gr
Protena (g)
0
0
0
0
0
0
0
0
0
0%
0%
0
0
0
0
0
0
0
0
0
0%
0%
0
0
0
0
0
0
0
0
0
0%
0%
0
0
0
0
0
0
0
0
gramos por comida

44 gr
72 gr
13 gr
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0%
0%
0%
0%
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0%
0%
0%
0%
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0%
0%
0%
0%
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Page 31
04/13/2015
266567586.xlsx
gramos por da
gr
gr
gr
Protena (g)
0
0%
0%
Protena
127
507
36%
177
-50
-201
gramos por comida

44 gr
72 gr
13 gr
0
0
0%
0%
0%
0%
Carbs
Grasas
165
28
658
252
46%
18%
289
51
-124
-23
-497
-205
Page 32
1
Producto
--------------Aceituna de botija P.C.
Aceitunas negras preparadas P.C.
Aguaje P.C.
Melocotn-Durazno-Blanquillo P.C.
Camu-camu P.C.
Chirimoya P.C.
Ciruela P.C.
Coco P.C.
Coco, agua de
Cocona P.C.
Fresa P.C.
Guanbana P.C.
Higo negro P.C.
Higo seco P.C.
Lima P.C.
Limn, jugo de
Lcuma P.C.
Lcuma, harina de
Mandarina P.C.
Mango P.C.
Manzana nacional P.C.
Maracuy, jugo puro de
Meln P.C.
Meln enano P.C.
Membrillo P.C.
Naranja P.C.
Naranja agria, jugo de
Naranja de Huando P.C.
Nspero P.C.
Pacae Guaba P.C.
Palta P.C.
Papaya P.C.
Pasas sin pepas
Pepino dulce P.C.
Pera chilena P.C.
Pera de agua P.C.
Pera nacional P.C.
Pera perilla P.C.
Pia P.C.
Pltano de isla P.C.
Pltano de seda P.C.
Pltano guineo P.C.
Cantidad
Unidad
1100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
4
Kcal
0.00
321.30
331.60
307.50
71.70
26.50
97.00
91.80
309.70
16.10
46.70
45.60
62.60
84.10
202.60
29.60
42.60
110.50
365.60
39.50
67.00
60.50
68.90
26.10
21.80
48.10
44.60
36.60
50.20
52.00
62.50
141.70
35.30
268.40
29.20
54.90
59.00
61.40
64.50
42.60
101.60
92.70
134.20
Pltano manzano P.C.

Pltano, harina de
Pltano maduro P.C.
Pltano morado P.C.
Pltano seco (Orejn)
Pltano verde P.C.
Pltano verde asado
Pltano verde sancochado
Sandia P.C.
Mango ciruelo (Taperib) P.C.
Toronja P.C.
Tuna P.C.
Tuna colorada P.C.
Uva blanca P.C.
Uva borgoa P.C.
Uva italia P.C.
Uva negra P.C.
Uva quebranta P.C.
Zapote P.C.
--------------kiwicha o achis
Arroz pilado o pulido cocido
Arroz blanco corriente
Arroz con cscara
Avena envasada
Avena, hojuela cocida
Avena, hojuela cruda
Cebada con cscara
Cebada, mashka o machica
Cebada tostada, harina integral
Chancay (bizcocho)
Fideo crudo fortificado con hierro
Fideo tallarn crudo fortificado con hierro
Fideo tallarn sancochado fortiticado con hierro
Galleta de soda (Salada)
Galleta de vainilla (Dulce)
Maiz alazan
Maiz alazan, jora fresca de
Maiz alazan, jora seca de
Maiz amarillo
Maiz, blanco crudo
Maz, blanco tostado
Maiz, cancha tostada de
Maiz, grano fresco (Choclo)
Maiz, germinado seco
Maiz, harina de
Maiz, maicena
Maiz, morado sin coronta
Maiz, mote de (Sancochado)
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
1100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
99.80
334.40
125.00
118.20
298.40
169.40
279.80
152.70
27.30
61.90
41.20
64.80
64.40
48.20
91.50
73.30
74.10
73.70
81.50
0.00
387.00
111.30
347.90
344.40
382.30
53.30
378.00
361.60
350.30
384.32
354.90
350.20
317.30
97.60
444.70
437.90
356.90
296.00
355.60
364.40
364.00
398.60
370.30
131.60
321.60
378.10
366.61
364.60
106.50
Maiz, para mote pelado

Maiz, para mote sin pelar
Maiz, polenta cruda de
Pan de cebada (Serrano)
Pan de labranza
Pan de molde
Pan francs
Pan francs fortificado con hierro
Quinua blanca (Junn)
Quinua blanca (Puno)
Quinua cocida
Quinua
Quinua dulce, blanca (Junn)
Quinua dulce, blanca (Puno)
Quinua dulce, rosada (Junn)
Quinua, harina de
Quinua, hojuelas de
Quinua rosada (Puno)
Quinua, semola de
Trigo, harina fortificada con hierro de
Trigo, harina tostada de (Machica)
Trigo, mote de (Sancochado)
Trigo, pelado
Trigo resbalado cocido
Trigo, semola de
Trigo
--------------Atn en ac. Vegt campomar
Pescado bacalao seco salado
Pescado bonito P.C.
Pescado bonito, huevera de
Pescado bonito, msculo claro
Pescado bonito, msculo oscuro
Pescado bonito, pulpa asada
Pescado bonito, seco salado P.C.
Pescado caballa, en conserva
Pescado caballa, fresco crudo
Pescado caballa, salado
Pescado cabinza
Pescado cabrilla
Pescado carachama P.C.
Pescado chita P.C.
Pescado chita, huevera de
Pescado chita, pulpa asada
Pescado cojinova
Pescado corvina P.C.
Pescado jurel, en conserva
Pescado jurel, fresco crudo
Pescado lenguado
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
1100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
355.70
351.10
340.00
295.40
328.30
326.50
287.00
287.00
373.40
376.50
88.10
373.00
383.30
369.70
382.40
348.20
381.70
378.00
389.50
365.20
362.00
163.40
350.60
88.30
354.70
357.10
0.00
272.80
77.78
226.30
76.64
84.60
99.00
86.00
105.84
87.46
79.80
136.30
65.20
77.60
114.78
150.20
180.70
109.42
134.60
82.90
272.61
76.10
131.40
Pescado lisa
Pescado lorna, fresco crudo
Pescado lorna, pulpa seca salada P.C.
Pescado lorna, salado
Pescado merluza, fresco crudo
Pescado merluza, seco
Pescado paiche, seco P.C.
Pescado pampanito P.C.
Pescado pejerrey
Pescado perico
Pescado sardina, con aceite
Pescado sardina, con tomate
Pescado sardina, en grated (en conserva)
Pescado sardina, filete (en conserva)
Pescado sardina, fresco crudo
Pescado toyo, fresco
Pescado toyo, seco salado
Pescado tramboyo P.C.
Pescado trucha rosada P.C.
Pescado trucha, en conserva
Pescado trucha, fresca
Pota
Pota, concentrado proteico de
Pulpo P.C.
--------------Carnero, cabeza sancochada de
Carnero, panza de (Mondongo)
Carnero, patas sancochadas de
Carnero, sesos de
Carnero, pulpa gorda
Carnero, pulpa muy magra
Carnero pulpa semigorda
Cerdo, carne sin hueso
Cerdo, patas semigordas
Gallina, pechuga de (Sin piel)
Gallina, pierna de (Sin piel)
Pato, carne de
Pavo, carne de
Pollo, carne pulpa
Pollo, corazn de
Pollo, hgado de
Pollo, sangre cocida
Res, bazo de
Res, carne pulpa de
Res, corazn de
Res, hgado de
Res, panza de (Mondongo)
Res, pata sancochada de
Res, rin de
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
1100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
101.80
106.90
133.90
142.90
225.20
122.10
144.90
90.80
60.40
93.00
67.90
127.00
115.20
86.07
112.90
91.10
156.00
164.00
130.60
68.50
67.70
100.00
94.70
86.80
0.00
107.20
68.20
102.50
110.20
261.83
130.90
247.40
193.90
278.00
102.90
114.80
321.40
153.86
113.28
152.57
120.26
64.90
86.40
99.60
98.46
134.60
99.10
145.20
87.66
Carnero, carne seca sin hueso (Chalona)

Chicharrn de cerdo (Cocido)
Chicharrn de prensa
Chorizo
Jamn del pas
Jamonada
Mortadela
Pat
Relleno
Salchicha blanca chica
Salchicha blanca grande
Hot Dog
Salchicha de "Huacho"
Tocino
--------------Leche condensada endulzada
Leche en polvo descremada
Leche en polvo entera
Leche evaporada descremada
Leche evaporada entera
Leche fresca c/menos de 1% grasa
Leche fresca caja entera Plusa
Leche fresca de vaca
Queso fresco de vaca
Queso mantecoso
Queso parmesano duro
Yogurt de leche entera
Yogurt frutado de leche semidescremada
Yogurt frutado leche descremada
Yogurt natural leche descremada
--------------Cerveza
Chicha de jora
Chicha de maiz morado con azcar
Coca Cola
Inca Kola
"Leche" de soya
T sin azcar
Vino blanco (grado alcoholico: 12.0)
Vino tinto (grado alcoholico: 10.2)
--------------Huevo de gallina, clara de
Huevo de gallina, duro
Huevo de gallina P.C.
Huevo de gallina, yema de
--------------Azcar granulada o refinada
Azcar rubia
Miel de abeja
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
1100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
1100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
1100 gr
100 gr
100 gr
100 gr
1100 gr
100 gr
100 gr
306.50
597.80
430.40
281.10
336.40
339.50
254.10
496.20
115.40
444.80
359.10
361.10
457.20
488.30
0.00
329.20
359.49
487.30
78.50
138.10
41.60
62.00
63.50
264.10
395.20
436.30
61.77
115.60
95.40
55.26
0.00
21.60
27.50
19.60
42.00
44.00
39.80
0.92
416.00
416.00
0.00
48.05
134.80
136.80
348.10
0.00
396.80
388.80
342.40
Mermelada de durazno
Mermelada frutilla
--------------Aj amarillo fresco P.C.
Aj amarillo molido fresco sin sal
Aj amarillo seco
Aj colorado molido
Aj de mesa P.C.
Ajo sin cscara
Albahaca sin tallo
Alcachofa P.C.
Apio sin hojas
Berenjena P.C.
Berenjena Costea o tomate de rbol
Brocoli P.C.
Caigua P.C.
Caigua serrana P.C.
Cebolla blanca P.C.
Cebolla chilena P.C.
Cebollita china P.C.
Col blanca P.C.
Col crespa o repollo, sin cogollo
Coliflor sin tallo y sin hojas
Culantro sin tallo
Chiclayo, calabaza P.C.
Esparragos P.C.
Espinaca blanca P.C.
Espinaca negra sin tronco
Frijolito chino germinado
Hierbabuena P.C.
Huacatay sin tallo
Lechuga americana P.C.
Lechuga larga P.C.
Lechuga redonda P.C.
Nabo P.C.
Nabo, hojas de
Organo fresco
Pimiento P.C.
Poro sin hojas
Rabanitos P.C.
Rocoto fresco P.C.
Tomate P.C.
Tomate italiano P.C.
Tomate, con carne salsa de
Tomate, salsa de
Vainitas P.C.
Zanahoria amarilla sin cscara
Zapallo italiano P.C.
Zapallo loche P.C.
100 gr
100 gr
1100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
206.10
241.00
0.00
45.10
59.70
345.10
49.40
46.80
151.20
51.60
24.60
23.80
42.80
47.10
50.50
17.00
23.30
34.10
27.70
42.80
27.10
28.30
31.80
52.90
25.70
29.00
38.20
38.90
51.10
49.40
62.40
12.90
23.40
15.40
18.60
43.20
56.10
41.30
48.40
15.70
42.10
22.20
19.40
106.10
27.90
44.70
43.70
17.00
91.70
--------------Aceite vegetal de algodn

Aceite vegetal de girasol
Aceite vegetal de maz
Aceite vegetal de olivo
Aceite vegetal de soya
Almendras
Avellanas
Cacao, semillas secas
Castaa peruana (Nuez de Brasil)
Man tostado, sin pelcula
Manteca vegetal
Mantequilla
Mantequilla con sal
Margarina vegetal con sal
Nueces
--------------Arveja partida, harina de
Arveja, fresca sin vaina
Frijol amarillo comn
Frijol caballero
Frijol caballero o blanco cocido
Frijol canario
Frijol canario cocido
Frijol canario fresco
Frijol canario serranito
Frijol castilla
Frijol negro
Frijol panamito
Frijol shimpe fresco
Garbanzo cocido
Garbanzos
Habas frescas, sin cscara y sin vaina
Habas secas sin cscara cocida
Habas, harina de
Lentejas chicas
Lentejas chicas cocidas
Lentejas grandes
Pallar seco
Pallar sin cscara
Pallares con cscara cocida
--------------Camote amarillo sin cscara
Camote blanco
Camote morado sin cscara
Camote, harina de
Maca (Tubrculo seco)
Maca silvestre
Maca, afrechillo
1100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
1100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
1100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
0.00
900.00
900.00
900.00
900.00
900.00
623.14
673.15
603.50
708.70
635.00
895.50
746.00
733.63
732.60
702.65
0.00
353.90
109.00
341.90
338.30
94.00
346.90
87.30
169.30
346.20
339.40
338.10
344.10
52.10
101.80
372.10
156.00
107.70
352.70
343.40
99.70
346.70
338.00
345.40
106.00
0.00
117.00
120.90
111.10
353.70
326.80
75.80
341.00
Maca, almidn
Maca, pasta integral
Olluco sin cscara
Papa amarilla sin cscara
Papa blanca
Papa chuo negro
Papa color morado deshidratada
Papa Huayro con cscara
Papa seca
Remolacha raz
Yuca amarilla fresca sin cscara
Yuca asada
Yuca blanca fresca sin cscara
Yuca blanca sancochada
Yuca, harina de
--------------abadejo
aceite de canola
aceite de girasol
aceite de linaza
aceite de maz (aceite de maz)
aceite de oliva
aceite de pescado, el salmn
aceite de soja
aceitunas
aceitunas negras
achicoria (witlof)
agua
ajo
Albaricoques
Albaricoques, secos
alforfn
Almendras
almidn de maz ceroso
Aminocidos, BCAA's
Aminocidos, EAA
anacardos
ancas de rana
arndanos
arenque
arroz, blanco, de grano corto
arroz, blanco, de grano medio
arroz, blanco, grano largo
arroz, marrn, de grano largo
atn, atn rojo
atn, el atn aleta amarilla
atn, enlatado en agua
avellanas)
avena
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
1100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
355.60
338.60
62.50
104.80
98.50
335.40
333.00
72.46
330.30
46.21
160.60
182.70
162.20
149.40
334.90
0.00
86.58
900.00
900.00
900.00
900.00
900.00
900.00
900.00
124.52
331.60
20.50
0.00
162.18
53.59
268.71
369.60
616.34
352.00
400.00
400.00
588.29
68.30
63.89
153.20
347.28
349.02
354.26
367.00
137.42
102.07
121.21
673.35
394.74
avena, polvo fino

azcar, caf
azcar, de mesa (sacarosa)
azcar, polvo
bacalao
Berengena
berenjena (berenjena)
Brinta clsico (harina integral de trigo en grano)
brcoli
brownies
caballa
caballo, delgado
cacao en polvo
calabaza
calabaza de verano
calamar (Inkfish, sepia)
calamar, frito (Inkfish, sepia)
camarones
camote
cangrejo
carne de cerdo, pierna (jamn), magra
carne de res, en rodajas
carne de res, magra
casena / leche, aislar
casena / leche, concentrar
castao
cebada
cebollas
cecina (merienda)
centeno
cerdo, tocino
cerezas, dulce
cerezas, guindas
cerezas, guindas, en conserva
chalotes
chcharos
chocolate Special K de Kellogg (cereales)
chocolate, blanco
chocolate, leche
chocolate, oscuro, 45-59% de cacao
ciervos, delgado
ciruelas
ciruelas, secas
clara
coco
col
col
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
387.90
392.84
399.92
399.08
77.27
28.55
28.55
322.90
41.17
421.50
199.41
126.96
433.30
30.90
19.86
87.06
170.24
100.45
87.21
82.12
130.61
169.84
135.51
374.10
375.10
194.45
360.96
42.66
152.90
359.47
454.40
70.08
55.42
81.06
78.10
350.12
407.07
549.25
334.90
545.72
578.95
598.43
113.62
51.00
267.66
48.05
375.65
29.22
36.34
col rizada
col, rojo
coles de Bruselas
coliflor
con sabor a chocolate de avellanas propagacin
cordero, magra
creatina
cruasanes, mantequilla
cuscs
de avestruz, carne
de cangrejo en lata
de jugo de pia
de queso mozzarella bajo en grasa
de tilapia
dextrosa (glucosa)
duraznos
eglefino
espagueti, trigo entero, seco
espaguetis secos, espinacas,
espaguetis, en seco
espaguetis, en seco, enriquecido
esprragos
Especial K de Kellogg bayas rojas (cereal)
espinacas
espinacas, conservas
fideos, huevos
frambuesas
fresas
frijol, pinto
frijoles, blancos
frijoles, broche de presin, de color amarillo
frijoles, complemento, verde
frijoles, de color amarillo
frijoles, de color rojo (del rin)
frijoles, de color rosa
frijoles, los riones
frijoles, negros
frijoles, pequeos blancos
fructosa
ganso, el hgado, en bruto
ganso, la carne sin piel
granos, blanco (azul marino)
habas
harina de trigo sarraceno
harina de trigo, de grano entero
higos, secos
hipogloso
hongos, blanco
hot dog
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
59.54
36.64
52.02
30.08
537.85
136.98
0.00
405.00
366.52
109.08
93.15
54.00
251.40
95.62
400.00
44.05
82.12
371.24
366.77
364.43
364.43
25.40
381.00
29.47
29.34
381.68
58.41
36.10
346.95
342.17
36.88
37.18
354.20
344.82
350.77
341.83
348.62
344.06
400.00
129.28
155.17
345.82
345.57
360.74
361.91
277.05
103.85
28.46
249.56
huevos
jamn (cerdo), en rodajas
jamn de pavo en rodajas
jugo de uva
jugo de zanahoria
kiwi
la leche, entera (3,25% de grasa)
lactosa
langosta
leche en polvo, sin grasa, seca
leche sin grasa (desnatada)
leche, grasa 2%
leche, grasa 1,5%
leche, grasa de 1%
lechuga, rojo
lechuga, verde
lentejas
lichis
lichis, se seca
lomo de cerdo, magro
macarrones, seco
maz , en bruto
maz, seco
maltodextrina
man, tostado
mantequilla de cacahuete (> 90%)
manzanas
manzanas jugo
mejillones
melocotones, secos
meln dulce
meln, meln
miel
mijo
morcilla
muesli, frutas secas y nueces
mungo granos
nabos
nachos con queso
nachos fichas (merienda)
naranjas
nectarina
nueces
ame (batata)
obleas, el chocolate
obleas, vainilla
okra
pacanas (nueces)
palomitas de maz, aceite de estallar
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
142.86
116.20
124.32
61.73
42.27
67.88
61.15
400.00
85.30
359.49
34.04
50.22
46.20
42.17
16.34
17.95
353.06
73.40
308.80
114.37
364.43
100.03
377.38
400.00
627.70
632.11
57.81
46.77
82.52
266.60
39.78
37.71
330.80
373.46
374.06
394.10
351.56
30.22
311.73
514.19
51.84
49.32
702.65
119.17
443.80
451.20
37.02
739.85
601.35
palomitas de maz, palomitas de

pan de centeno
pan, blanco
pan, blanco, tostado
pan, de trigo integral
pan, harina de avena
pan, multi-grano
pan, pan pita, pan integral
pan, pasas de uva
pan, pita, blanco
pan, trigo
panqueques
papa
papas fritas francs
papas,
papayas
pasas, se sec
pastas, seco
patatas fritas (merienda)
patatas, blanco
pat de foie gras, de oca
pat de hgado
pato, carne sin piel
pato, hgado, en bruto
pavo, carne de la pechuga
pavo, carne de muslo
pavo, el hgado, en bruto
peces planos (lenguado, platija)
pepinillos en vinagre
pepino
peras
pescado blanco
pez espada
pimienta dulce verde,
pimienta, amarillo, dulce
pimiento, rojo, dulce
pia
pia, enlatados
pistachos
pistachos,sal tostada,
Pltanos
pollo, carne de la pierna
pollo, carne de pechuga
pollo, hgado
pollo, pechuga en rodajas
pomelo
quark, sin grasa (requesn, queso fresco)
queso cottage, 1% de grasa
queso cottage, la grasa
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
404.22
256.90
262.61
289.60
247.11
267.20
264.87
282.60
280.40
270.00
266.44
190.10
78.77
330.92
72.42
42.94
333.14
364.43
557.08
70.46
458.84
314.80
130.43
130.84
104.25
102.73
227.64
86.07
12.16
12.44
64.44
129.10
115.29
23.53
31.17
30.78
55.72
65.27
599.63
606.25
98.69
114.81
108.23
114.07
79.35
35.74
62.70
69.62
96.70
queso cottage, sin grasa

queso mozarella, la grasa
queso, gouda
rbanos
frejol, de color naranja
remolacha
repollo, berza
requesn, el 2% de grasa
salchichas de hgado
salmn
sanda
semillas de lino
sepia (calamar, Inkfish)
soja
soja, verdes
soya, germinados
Special K de Kellogg (cereales)
suero de leche, aislar
suero de leche, se concentran
ternera, magra
tomates
tomates en lata
tomates, amarillos
tomates, naranjas
tortas de arroz (merienda)
tortas de palomitas de maz
totopos (merienda)
trigo
trucha
uvas
vitargo
yema
yogur, graso
yogurt, sin grasa
zanahorias
zucchini (calabacn)
zumo de limn
zumo de naranja
zumo de pomelo
MIS PRODUCTOS -----------------------Protena Whey Isolada Vainilla (ON)
Cereal All Bran Original (Kellogs)
Leche de Soya (Vive Soy)
Salvado de Trigo (Schullo)
Cereal de Trigo A (Imparable)
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
100 gr
29.4 gr
100 gr
100 ml
25 gr
40 gr
70.61
298.59
355.60
17.22
71.94
46.21
33.30
84.01
321.70
136.42
33.99
568.12
74.54
446.06
157.20
150.94
387.95
367.80
407.00
110.74
21.00
20.29
18.18
19.07
384.00
387.10
503.64
364.23
142.57
76.72
368.00
316.66
61.77
55.26
44.20
20.16
30.13
48.11
38.82
0.00
117.00
396.25
44.10
90.00
90.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
Para agregar un nuevo producto, da clic derecho en el nmero y selecciona "Insertar".
* Agrega nuevos productos slo por encima de la fila verde.
1-
0.00
0.00
Protena (g) Carbs (g)

Grasas (g)
Vit A (IU)
0.0
0.0
0.0
0.8
7.3
32.1
2.2
30.3
22.4
2.3
18.1
25.1
0.6
17.1
0.1
0.5
5.9
0.1
1.2
22.6
0.2
1.0
21.5
0.2
3.4
10.8
28.1
0.7
3.1
0.1
0.9
9.2
0.7
0.7
8.9
0.8
0.9
14.3
0.2
0.9
19.9
0.1
3.6
46.6
0.2
0.6
5.9
0.4
0.5
9.7
0.2
1.5
25.0
0.5
4.0
82.0
2.4
0.6
8.6
0.3
0.4
15.9
0.2
0.3
14.6
0.1
0.9
16.1
0.1
0.5
5.8
0.1
0.6
4.4
0.2
0.3
11.5
0.1
0.6
10.1
0.2
0.5
8.2
0.2
1.2
10.9
0.2
0.3
12.7
0.0
0.6
14.8
0.1
1.7
5.6
12.5
0.4
8.2
0.1
2.4
63.8
0.4
0.3
7.0
0.0
0.3
13.2
0.1
0.4
13.0
0.6
0.4
14.5
0.2
0.6
14.4
0.5
0.4
9.8
0.2
0.9
23.6
0.4
1.5
21.0
0.3
1.4
31.7
0.2
10
Vit B-1
0.0
11
Vit B-2
0.0
Vit B-3
0.0
0.0
1.1
3.1
1.2
1.0
3.7
1.0
1.5
0.7
0.7
0.6
0.6
0.8
0.6
0.3
0.9
0.4
0.2
0.5
0.9
23.4
79.6
29.6
28.1
68.2
40.9
68.0
36.8
5.9
14.2
8.8
15.4
15.5
11.3
21.3
17.7
18.1
17.7
18.8
0.0
12.80
2.40
7.80
5.90
13.70
1.30
13.30
8.40
8.60
8.68
8.80
9.40
9.50
3.10
10.10
6.00
8.20
5.40
7.00
6.70
5.90
7.20
6.70
3.30
6.20
8.70
0.26
7.30
2.60
0.2
0.4
0.2
0.2
1.2
0.2
0.2
0.3
0.1
0.3
0.4
0.0
0.0
0.2
0.3
0.1
0.1
0.1
0.3
0.0
69.1
25.2
77.6
75.7
71.3
10.9
72.2
77.5
77.4
80.2
64.4
77.7
69.6
21.3
68.0
74.9
72.7
62.3
73.8
73.6
76.1
82.1
79.8
27.8
67.0
71.2
91.3
76.2
21.1
0.0
6.6
0.1
0.7
2.0
4.7
0.5
4.0
2.0
0.7
3.2
6.9
0.2
0.1
0.0
14.7
12.7
3.7
2.8
3.6
4.8
4.0
4.6
2.7
0.8
3.2
6.5
0.1
3.4
1.3
5.90
5.70
8.30
7.20
9.60
6.80
8.40
8.40
12.20
13.30
2.80
13.60
11.10
11.60
12.30
9.10
8.50
12.50
19.50
10.50
7.90
2.50
8.40
2.80
7.80
10.30
78.3
78.7
74.0
66.2
71.8
69.2
62.9
62.9
67.2
67.1
16.3
66.6
67.4
68.9
67.1
72.1
78.6
67.6
53.8
76.3
79.9
37.0
76.1
18.6
78.4
74.7
0.0
19.6
14.4
52.3
17.8
19.8
18.9
20.6
16.9
13
15.9
16.3
14.5
18.5
23.2
19.1
22.9
25.5
23.3
19.6
62.8
15.2
23.4
2.1
1.5
1.2
0.2
0.3
2.5
0.2
0.2
6.2
6.1
1.3
5.8
7.7
5.3
7.2
2.6
3.7
6.4
10.7
2.0
1.2
0.6
1.4
0.3
1.1
1.9
0.0
0.0
2.6
0.0
0.9
0.0
0.0
0.0
7.8
3.7
0.0
0.0
0.0
0.0
2.6
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
21.6
1.1
1.9
0.2
0.6
2.6
0.4
0.8
2.3
1.8
7.9
0.8
0.4
1.3
8.2
9.9
0.8
4.6
0.5
2.4
1.7
4.2
17.2
23.8
21.1
24.0
24.8
19.5
25.2
19.1
14.2
21.0
16.3
23.2
19.7
18.8
20.8
18.5
30.9
32.9
20.5
15.1
15.8
19.6
22.1
19.5
1.5
0.0
0.0
3.4
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.1
0.0
0.0
0.0
3.6
0.0
0.0
0.0
0.0
0.0
0.0
1.3
0.0
14.2
15.7
20.9
10.0
16.9
19.0
18.2
14.4
20.0
19.2
20.6
16.0
20.4
21.4
15.6
18.0
16.0
18.9
21.3
16.6
20.0
16.9
23.7
15.1
3.0
1.3
5.5
3.7
14
4.9
4.9
1.6
0.4
1.0
0.3
3.8
4
1.2
3.3
1.9
2.0
3.6
5.4
0.9
0.5
2.4
0.7
0.4
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.1
0.0
0.0
0.0
0.0
0.0
0.0
1.6
3.4
0.0
0.0
0.0
0.1
3.3
0.0
0.0
0.3
0.0
5.6
0.6
2.1
7.8
21.6
6.1
19.4
15.1
22.0
2.9
3.6
28.6
8.0
3.1
9.3
3.9
0.1
1.2
1.6
3.5
4.6
3.5
5.6
2.9
50.3
11.3
23.9
21.0
24.7
15.7
9.8
10.9
14.4
12.0
13.6
11.0
12.9
13.5
0.0
0.0
0.0
0.0
0.0
2.8
9.4
1.1
3.2
2.0
3.5
2.1
2.4
0.8
0.0
7.9
36.2
27.0
7.1
6.3
3.5
3.2
3.1
17.5
28.0
39.1
3.5
4.1
4.4
5.7
0.0
53.7
52.0
36.1
10.5
10.9
4.7
5.1
4.9
3.3
3.3
1.8
4.7
18.5
19.0
7.7
0.0
0.3
0.4
0.0
0.0
0.0
3.0
0.1
0.0
0.0
0.0
9.2
0.8
26.1
0.9
7.7
1.0
3.2
3.5
20.1
30.0
30.3
3.3
2.8
0.2
0.2
0.0
5.1
5.8
4.9
10.5
11.0
3.8
0.2
104.0
104.0
0.0
10.9
12.9
13.5
15.6
0.0
0.0
0.3
0.0
0.0
0.0
1.4
0.0
0.0
0.0
0.0
0.7
1.9
1.8
1.9
0.0
0.0
0.0
0.0
11.7
61.4
37.2
21.9
26.4
29.5
19.7
49.8
5.0
43.2
32.3
34.3
44.0
47.9
0.0
0.2
8.4
8.4
30.9
0.0
99.2
97.2
85.6
0.0
0.0
0.0
0.0
0.6
0.4
50.7
59.4
0.0
0.9
1.9
7.3
2.1
1.8
5.6
2.9
2.8
0.7
1.0
1.3
4.9
0.5
1.5
0.9
0.8
2.3
1.3
1.5
2.2
3.3
0.6
2.2
1.9
2.8
4.5
3.1
5.0
0.6
1.5
1.3
0.6
2.9
1.6
1.5
2.7
0.8
1.2
0.8
0.8
2.7
1.5
2.4
0.6
0.9
1.6
0.1
0.2
0.0
8.8
9.2
64.8
8.0
7.2
30.4
7.3
2.9
4.8
7.9
9.8
5.7
3.3
4.1
7.4
5.9
7.5
4.8
4.9
4.4
7.0
5.6
4.6
6.3
4.9
6.7
7.0
8.8
2.4
3.9
2.1
3.6
7.0
11.3
7.7
7.6
2.9
8.2
4.3
3.6
11.0
3.9
8.1
9.2
2.9
21.1
0.0
0.7
1.7
6.3
1.0
1.2
0.8
1.2
0.2
0.2
0.8
0.3
0.9
0.2
0.1
0.1
0.1
0.4
0.3
0.3
0.6
1.3
0.1
0.2
0.6
0.9
0.7
1.0
0.8
0.1
0.2
0.2
0.2
0.4
0.5
0.5
0.8
0.1
0.5
0.2
0.2
5.7
0.7
0.3
0.5
0.2
0.1
0.0
0.0
0.0
0.0
0.0
0.0
21.9
13.7
12.0
14.3
27.1
0.0
2.0
0.9
0.6
15.2
0.0
0.0
0.0
0.0
0.0
0.0
20.0
17.0
34.7
14.6
16.9
0.0
0.0
0.1
0.3
13.7
0.0
21.6
7.1
21.1
22.9
5.1
21.9
5.2
9.7
19.2
22.5
18.2
21.5
3.7
2.5
19.2
11.3
7.3
24.3
22.6
6.4
23.2
20.4
21.6
5.9
0.0
64.4
18.8
61.0
58.3
17.5
60.1
15.5
31.5
63.3
58.3
63.4
60.7
9.1
18.9
60.1
25.9
18.5
59.6
61.0
18.3
61.0
61.4
61.6
19.7
0.0
1.2
1.7
1.4
2.1
11.8
3.5
10.5
0.0
100.0
100.0
100.0
100.0
100.0
50.6
61.2
46.3
65.9
51.0
99.5
82.0
81.1
81.0
65.2
0.0
1.1
0.6
1.5
1.5
0.4
2.1
0.5
0.5
1.8
1.8
1.3
1.7
0.1
1.8
6.1
0.8
0.5
1.9
1.0
0.1
1.1
1.2
1.4
0.4
0.0
27.6
28.3
25.7
84.3
66.3
13.2
73.4
0.0
0.2
0.1
0.3
0.9
1.6
1.0
0.6
6.1
14.0
1.1
2.0
2.1
4.0
8.7
1.9
8.2
1.6
0.6
0.6
0.8
0.5
1.7
0.0
19.4
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0.0
0.0
0.0
0.0
0.0
0.0
0.8
2.2
0.9
0.0
6.4
1.4
3.4
13.3
21.2
0.0
100.0
100.0
18.2
16.4
0.7
18.0
6.5
6.6
7.1
7.9
23.3
23.4
23.6
15.0
16.9
80.1
68.4
14.3
23.3
22.3
79.4
74.1
15.9
72.8
9.6
39.1
44.4
39.3
36.4
80.9
1.2
1.0
0.1
0.4
0.1
0.2
0.2
0.1
0.7
0.2
0.2
0.3
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0.2
0.5
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0.0
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30.3
4.0
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33.1
11.1
62.6
71.5
21.7
88.0
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0.0
30.2
0.0
14.5
0.0
79.2
79.3
80.0
77.2
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66.3
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100.0
100.0
100.0
100.0
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22.4
0.1
0.0
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0.4
0.5
3.4
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9.0
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0.7
2.9
4.9
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18.6
21.4
19.6
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1.2
15.6
17.9
20.3
1.6
18.1
20.5
28.1
21.6
88.0
83.0
1.6
9.9
1.1
31.1
10.3
11.6
1.1
1.0
0.7
2.5
24.6
5.7
5.9
1.7
4.9
6.1
7.8
23.0
0.7
2.2
10.9
3.3
1.3
2.5
70.7
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100.0
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5.7
65.0
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63.9
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6.5
3.4
3.1
7.8
0.9
20.1
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1.7
4.7
44.2
77.7
9.3
2.8
75.9
0.7
16.0
12.2
19.3
16.8
60.4
83.3
59.2
80.9
61.2
52.4
45.9
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11.4
63.9
0.7
15.2
5.8
5.7
7.9
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0.2
2.1
0.4
16.3
13.9
4.6
13.7
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0.2
1.4
7.5
1.7
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1.1
5.4
3.8
5.5
1.7
2.7
1.3
1.2
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1.9
1.6
45.0
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0.3
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0.1
1.2
5.7
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31.3
38.3
42.6
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20.5
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18.9
14.6
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14.2
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1.8
22.0
22.5
21.0
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21.6
21.1
0.0
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22.8
22.3
21.5
12.6
13.7
3.3
20.8
3.1
10.6
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7.4
9.0
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62.2
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74.8
74.7
74.7
3.9
80.6
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3.4
71.3
11.9
7.7
62.6
60.3
7.1
7.0
60.7
61.3
64.2
60.0
62.4
62.3
100.0
6.3
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60.8
63.4
70.6
72.6
63.9
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3.3
18.4
0.7
0.2
0.3
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29.7
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1.2
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15.9
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0.7
1.4
1.6
1.5
1.5
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1.0
0.4
0.5
4.4
0.7
0.3
1.2
0.9
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0.2
2.6
1.1
1.1
0.8
1.4
1.2
0.0
4.3
7.1
1.5
0.7
3.1
1.9
0.9
2.3
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14.8
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3.4
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1.4
25.8
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20.7
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8.1
8.2
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15.2
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6.6
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7.3
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14.8
9.3
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13.8
11.3
3.7
61.3
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8.2
82.4
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10.6
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34.5
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1.6
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16.8
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65.2
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16.9
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335.0
331.0
337.0
216.0
240.0
131.0
80.0
173.0
97.0
311.0
217.0
32.0
30.0
31.0
32.0
125.0
60.0
230.0
34.0
299.0
600.0
450.0
892.0
118.0
210.0
2,590.0
76.0
10.0
25.0
25.0
120.0
95.0
28.0
25.0
85.0
32.0
21.0
160.0
158.0
73.0
193.0
100.0
1,778.0
29.0
20.0
165.0
165.0
163.0
2,308.0
3,805.0
4,385.0
3,926.0
4,714.0
3,136.0
4,042.0
2,840.0
1,495.0
2,142.0
5,190.0
1,711.0
1,054.0
2,342.0
1,149.0
338.0
766.0
1,700.0
4,182.0
1,066.0
2,510.0
3,300.0
5,300.0
6,500.0
6,255.0
2,675.0
13,500.0
2,899.0
0.0
37.0
157.0
3,000.0
9,680.0
480.0
890.0
979.0
500.0
284.0
1,300.0
1,425.0
665.0
6,067.0
10,430.0
9,728.0
3,428.0
250.0
128.0
128.0
99.0
10.3
22.2
24.9
0.7
16.4
1.6
2.0
11.8
14.1
19.8
0.6
18.3
16.2
36.5
13.0
13.1
22.5
89.0
80.0
20.2
0.9
0.8
1.0
1.2
8.2
9.7
7.8
11.3
20.8
0.7
0.0
15.9
3.5
5.7
0.9
1.2
0.4
0.7
0.5
0.0
24.0
12.5
3.1
5.0
8.0
6.7
2.2
2.2
3.4
0.0
9.6
6.1
3.7
2.2
0.0
7.6
28.9
0.8
30.2
11.1
9.6
71.0
0.7
6.0
0.0
3.9
4.0
3.0
3.2
81.5
80.1
65.6
75.9
0.0
18.1
92.0
3.6
4.7
7.7
9.6
3.1
6.5
11.0
9.0
0.0
3.0
72.5
4.1
13.0
10.0
0.3
22.4
27.4
0.1
0.7
0.2
0.1
2.5
28.5
6.3
0.2
42.2
0.7
19.9
6.8
6.7
1.6
1.0
7.0
3.3
0.2
0.1
0.3
0.2
2.8
3.1
23.4
1.7
6.6
0.2
0.0
26.5
3.3
0.2
0.2
0.3
0.3
0.2
0.1
0.0
1.0
6.3
1.7
2.0
2.0
8.0
676.0
563.0
7.0
70.0
33.0
1,000.0
74.0
27,667.0
40.0
569.0
0.0
375.0
22.0
180.0
11.0
2,474.0
0.0
0.0
0.0
833.0
117.0
0.0
1,496.0
0.0
72.0
3.0
9.0
57.0
66.0
0.0
1,442.0
99.0
7.0
16,706.0
200.0
15.0
175.0
7.0
23.0
30.0
30.0
12.0
31.0
31.0
70.0
41.0
272.0
226.0
33.0
1,644.0
9.0
874.0
435.0
340.0
1,700.0
0.0
0.0
70.0
37.0
45.0
41.0
46.0
61.0
75.0
15.0
387.0
350.0
69.0
0.0
176.0
29.0
48.0
66.0
45.0
41.0
39.0
42.0
226.0
283.0
334.0
39.0
45.0
40.0
30.0
198.0
1,030.0
380.0
21.0
161.0
910.0
870.0
175.0
118.0
1,900.0
0.0
0.0
260.0
19.0
55.0
47.0
34.0
165.0
178.0
100.0
108.0
330.0
70.0
0.0
528.0
142.0
234.0
58.0
94.0
9.0
21.0
20.0
144.0
104.0
63.0
254.0
1,530.0
334.0
300.0
108.0
4,300.0
7,860.0
178.0
3,080.0
1,216.0
1,623.0
1,650.0
1,148.0
23,000.0
0.0
0.0
9,080.0
594.0
712.0
1,179.0
593.0
7,806.0
6,006.0
1,262.0
4,381.0
4,500.0
188.0
0.0
24.0
75.0
124.0
983.0
451.0
197.0
201.0
231.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
12
13
Vit B-5
14
Vit B-6
0.0
15
Vit B-9
0.0
16
Vit B-12
0.0
17
Vit C (mg)
0.0
Vit D (IU)
0.0
0.00
0.00
0.00
15.30
2780.00
3.30
36.80
0.90
0.80
4.50
42.00
19.00
2.90
3.70
36.00
44.20
2.20
11.60
48.70
24.80
1.30
22.00
23.00
15.30
12.50
92.30
42.00
43.90
1.20
1.40
6.80
47.70
2.30
29.70
1.90
6.50
2.50
3.60
19.90
4.20
4.30
1.10
18
Vit E
0.0
0.0
7.30
1.30
5.60
2.30
1.80
10.40
1.40
3.40
3.00
5.90
50.60
19.50
25.50
1.40
4.70
2.80
2.20
0.70
8.90
0.0
1.30
0.00
0.90
0.00
0.00
0.00
0.00
0.00
1.90
0.00
0.00
0.00
0.00
0.00
0.00
2.50
0.70
2.60
0.00
9.80
4.80
1.20
0.00
2.10
0.00
1.90
2.10
0.90
1.00
0.00
1.00
1.00
0.00
0.00
0.00
0.50
2.20
1.10
1.10
0.00
0.00
1.80
2.70
0.40
0.70
0.00
4.80
0.0
18.30
0.00
5.20
7.80
5.40
11.60
5.70
9.30
0.80
8.70
0.00
4.70
4.00
0.70
1.60
10.10
2.50
4.80
1.60
2.20
2.00
4.90
0.00
3.90
5.90
9.80
1.00
0.00
2.30
0.0
0.00
0.00
0.00
11.40
0.00
0.00
0.00
0.60
0.00
4.40
4.70
0.00
0.00
2.30
3.20
33.80
4.00
10.10
0.00
3.60
19.50
0.00
0.00
9.90
0.00
0.00
1.40
0.00
0.00
0.00
1.00
0.00
3.40
2.30
2.50
0.00
0.00
1.90
0.0
0.00
6.80
9.00
13.00
0.00
5.20
0.50
0.50
0.00
0.00
0.00
0.53
0.53
0.70
0.90
0.0
0.00
2.40
1.90
0.00
0.00
0.00
0.00
0.0
0.0
0.0
0.00
2.50
3.00
0.00
0.0
0.00
0.00
1.30
0.0
0.0
0.0
60.00
16.20
6.00
19.20
104.40
9.10
20.00
0.00
8.30
6.30
2.30
114.00
11.40
6.90
7.50
3.70
10.50
31.40
48.50
75.30
37.20
3.70
8.00
16.40
15.20
15.40
2.00
17.10
1.50
14.50
7.40
21.10
49.20
10.00
108.30
8.60
18.60
14.90
18.40
32.50
9.40
0.00
9.60
17.40
26.20
2.60
0.0
0.00
0.00
0.00
0.00
0.00
0.00
2.00
3.00
2.70
0.00
0.00
0.00
0.00
0.00
1.30
0.0
1.50
22.30
3.50
2.50
0.00
6.30
0.00
9.20
4.50
2.10
2.30
5.80
1.00
0.00
5.40
28.50
0.90
4.70
5.50
0.00
4.40
7.50
0.00
0.10
0.0
10.00
12.90
13.60
7.90
2.50
2.10
2.00
2.80
8.00
11.50
9.00
14.00
1.70
1.40
8.60
3.20
4.90
36.30
22.90
30.70
22.70
13.60
0.0
358.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
15.0
0.0
287.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
9.0
0.0
3.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
3.2
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
900.0
0.0
42.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
230.0
17,460.0
41,080.0
17,500.0
14,300.0
14,350.0
0.0
8,180.0
1,650.0
145.0
0.0
596.0
240.0
516.0
1,233.0
469.0
0.0
0.0
0.0
864.0
0.0
124.0
645.0
1,287.0
1,342.0
1,014.0
1,493.0
1,054.0
750.0
124.0
918.0
1,349.0
42.0
0.0
1,235.0
54.0
143.0
210.0
143.0
0.0
0.0
0.0
417.0
120.0
52.0
302.0
171.0
145.0
164.0
509.0
455.0
900.0
217.0
563.0
119.0
37.0
0.0
3.0
9.0
10.0
30.0
50.0
0.0
0.0
0.0
25.0
15.0
6.0
10.0
6.0
9.0
8.0
20.0
2.0
2.0
2.0
113.0
56.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.4
0.0
13.7
0.0
0.0
0.0
0.0
9.4
0.5
1.2
0.0
0.0
2,800.0
0.0
31,200.0
10,000.0
1,000.0
0.0
0.0
0.0
0.0
0.0
500.0
0.0
9,700.0
700.0
0.0
0.0
0.0
0.0
0.0
1,000.0
0.0
6,300.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
8.0
0.0
167.0
0.0
0.0
0.0
0.0
227.0
44.0
0.0
0.0
0.0
0.0
0.0
80.0
890.0
4,330.0
0.0
26,220.0
0.0
0.0
0.0
900.0
1,000.0
570.0
1,070.0
0.0
0.0
110.0
1,200.0
1,000.0
500.0
0.0
15,030.0
1,090.0
201.0
132.0
0.0
0.0
153.0
281.0
281.0
1,008.0
573.0
547.0
856.0
0.0
254.0
298.0
155.0
500.0
510.0
276.0
800.0
350.0
805.0
590.0
638.0
0.0
0.0
476.0
282.0
123.0
566.0
1,456.0
520.0
199.0
143.0
105.0
290.0
1,758.0
551.0
608.0
472.0
297.0
300.0
418.0
0.0
135.0
422.0
190.0
300.0
212.0
267.0
125.0
41.0
0.0
0.0
245.0
84.0
84.0
341.0
175.0
35.0
399.0
380.0
118.0
61.0
218.0
56.0
58.0
104.0
209.0
150.0
500.0
340.0
604.0
0.0
0.0
352.0
260.0
120.0
386.0
294.0
210.0
49.0
44.0
44.0
345.0
174.0
2,258.0
56.0
36.0
42.0
34.0
38.0
370.0
29.0
205.0
5.0
54.0
124.0
165.0
32.0
1.0
0.0
0.0
7.0
22.0
22.0
44.0
63.0
47.0
1.0
0.0
32.0
16.0
29.0
5.0
14.0
3.0
11.0
44.0
9.0
11.0
13.0
0.0
0.0
58.0
23.0
19.0
10.0
38.0
2.0
4.0
8.0
8.0
34.0
274.0
452.0
7.0
12.0
0.0
0.0
0.0
4.0
5.0
4.0
4.0
26.0
43.0
166.0
0.0
0.0
0.0
0.0
0.9
0.0
0.0
0.0
0.0
0.1
8.7
3.0
0.0
0.0
0.0
1.3
1.2
1.2
0.0
9.0
0.7
2.6
1.1
0.0
0.0
0.0
0.0
0.0
1.6
0.0
0.7
0.0
0.0
0.0
0.0
0.0
6.8
0.6
0.8
0.2
0.2
0.3
6.3
0.0
0.0
0.1
0.0
0.0
0.0
0.0
0.0
0.0
0.0
1,000.0
2,200.0
2,200.0
0.0
89,200.0
0.0
400.0
1,000.0
0.0
9,000.0
17,000.0
4,700.0
4,200.0
2,000.0
2,400.0
3,000.0
900.0
0.0
0.0
0.0
0.0
40,200.0
0.0
7,400.0
0.0
0.0
0.0
7,000.0
10,000.0
2,000.0
8,000.0
1,800.0
67,700.0
500.0
0.0
0.0
0.0
0.0
0.0
9,500.0
600.0
0.0
3,300.0
36,600.0
35,300.0
0.0
0.0
0.0
0.0
36.0
0.0
0.0
0.0
0.0
0.0
643.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
23.0
3.0
0.0
0.0
0.0
0.0
0.0
0.0
1.0
0.0
63.0
0.0
0.0
0.0
0.0
0.0
129.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
700.0
0.0
0.0
0.0
640.0
300.0
300.0
820.0
780.0
150.0
1,520.0
0.0
100.0
1,060.0
120.0
1,200.0
0.0
1,100.0
260.0
0.0
170.0
0.0
300.0
0.0
0.0
0.0
20.0
20.0
380.0
850.0
270.0
70.0
70.0
0.0
0.0
90.0
260.0
960.0
510.0
540.0
590.0
590.0
200.0
260.0
430.0
0.0
240.0
150.0
2,260.0
91.0
147.0
309.0
667.0
357.0
660.0
0.0
861.0
1,243.0
1,221.0
360.0
56.0
79.0
487.0
0.0
153.0
127.0
984.0
1,214.0
431.0
431.0
274.0
475.0
65.0
47.0
912.0
329.0
125.0
785.0
732.0
94.0
225.0
734.0
780.0
997.0
780.0
899.0
729.0
0.0
6,184.0
1,973.0
744.0
1,355.0
440.0
1,008.0
434.0
329.0
1,497.0
520.0
271.0
209.0
219.0
184.0
82.0
170.0
0.0
58.0
110.0
537.0
150.0
100.0
70.0
162.0
0.0
25.0
300.0
223.0
323.0
142.0
142.0
91.0
2,260.0
195.0
100.0
216.0
55.0
47.0
474.0
318.0
74.0
141.0
442.0
397.0
527.0
397.0
286.0
439.0
0.0
760.0
640.0
428.0
512.0
582.0
341.0
106.0
344.0
104.0
50.0
29.0
18.0
61.0
57.0
14.0
24.0
0.0
88.0
20.0
8.0
43.0
18.0
9.0
24.0
0.0
4.0
12.0
57.0
48.0
18.0
237.0
52.0
452.0
194.0
98.0
29.0
21.0
24.0
525.0
388.0
37.0
33.0
389.0
394.0
463.0
394.0
444.0
386.0
0.0
738.0
31.0
364.0
395.0
54.0
44.0
9.0
12.0
16.0
49.0
0.0
0.0
0.0
0.0
0.3
2.2
0.0
0.2
0.0
5.2
0.5
0.0
0.8
1.6
0.0
0.0
1.2
0.0
0.0
0.0
0.0
0.0
6.8
0.0
0.0
0.3
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
54.0
0.5
0.0
0.0
0.0
0.0
0.0
1.2
0.0
0.5
120,000.0
57,000.0
85,000.0
48,200.0
0.0
0.0
0.0
200.0
0.0
0.0
2,700.0
10,000.0
0.0
0.0
0.0
6,600.0
0.0
0.0
0.0
0.0
0.0
5,600.0
67,700.0
28,100.0
14,300.0
0.0
26,200.0
58,800.0
6,300.0
0.0
16,300.0
12,200.0
0.0
4,500.0
0.0
4,500.0
0.0
0.0
0.0
4,500.0
7,200.0
0.0
0.0
0.0
0.0
1,200.0
0.0
2,100.0
100.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
12.0
124.0
0.0
0.0
24.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
11.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
229.0
7.0
0.0
0.0
110.0
880.0
80.0
4,960.0
190.0
0.0
840.0
0.0
200.0
1,840.0
20.0
140.0
400.0
0.0
730.0
390.0
0.0
740.0
110.0
110.0
1,130.0
15,260.0
2,030.0
1,940.0
370.0
870.0
290.0
210.0
210.0
0.0
410.0
0.0
210.0
210.0
220.0
210.0
0.0
0.0
0.0
0.0
20.0
720.0
320.0
820.0
350.0
850.0
10.0
0.0
1,438.0
841.0
0.0
48.0
228.0
183.0
373.0
0.0
1,630.0
3,568.0
357.0
356.0
358.5
361.0
144.0
134.0
2,140.0
0.0
0.0
837.0
431.0
717.0
424.0
0.0
1,395.0
1,060.0
61.0
49.0
500.0
564.0
155.0
105.0
68.0
848.0
600.0
4,600.0
906.0
200.0
1,160.0
700.0
250.0
185.0
570.0
314.0
381.0
410.0
245.0
863.0
230.0
143.0
506.0
230.0
32.0
217.0
63.0
36.0
0.0
63.0
361.0
37.0
38.0
37.5
37.0
100.0
90.0
540.0
100.0
90.0
765.0
142.0
93.0
622.0
0.0
256.0
543.0
41.0
18.0
50.0
67.0
88.0
72.0
24.0
384.0
40.0
1,220.0
281.0
90.0
180.0
200.0
60.0
25.0
537.0
293.0
51.0
73.0
215.0
210.0
109.0
47.0
1.0
6.0
0.0
4.0
25.0
5.0
0.0
9.0
50.0
5.0
5.0
5.0
5.0
36.0
38.0
479.0
14.0
12.0
0.0
18.0
42.0
19.0
0.0
145.0
74.0
3.0
0.0
42.0
0.0
19.0
21.0
2.0
85.0
5.0
243.0
216.0
15.0
9.0
0.0
30.0
5.0
98.0
23.0
61.0
60.0
88.0
22.0
25.0
1.3
0.4
0.3
0.0
0.0
0.0
0.5
0.0
0.9
4.0
0.5
0.5
0.5
0.5
0.0
0.0
0.0
0.0
0.0
0.5
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
12.0
0.0
0.0
0.0
0.0
0.0
1.0
3.7
0.0
0.0
0.7
0.0
0.0
0.0
0.0
0.0
0.1
0.1
0.0
0.0
0.0
0.0
0.0
0.0
100.0
8,500.0
92,700.0
0.0
0.0
0.0
6,800.0
0.0
200.0
100.0
0.0
3,700.0
18,000.0
4,400.0
71,500.0
183,000.0
0.0
0.0
6,800.0
0.0
0.0
0.0
0.0
4,600.0
900.0
8,000.0
4,800.0
18,000.0
36,700.0
500.0
0.0
0.0
0.0
0.0
21,000.0
1,100.0
0.0
53,200.0
5,400.0
1,300.0
17,100.0
0.0
0.0
21,100.0
1,100.0
300.0
50.0
37.0
2.0
0.0
0.0
0.0
2.0
0.0
0.0
0.0
0.0
1.0
1.0
1.0
0.0
0.0
0.0
0.0
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
52.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
970.0
220.0
390.0
0.0
1,160.0
1,460.0
70.0
0.0
1,470.0
0.0
10.0
30.0
20.0
10.0
150.0
290.0
490.0
70.0
310.0
220.0
110.0
70.0
490.0
0.0
6,930.0
8,990.0
180.0
10.0
550.0
190.0
20.0
50.0
0.0
50.0
130.0
7,200.0
0.0
30.0
0.0
0.0
180.0
770.0
700.0
350.0
720.0
230.0
360.0
1,400.0
2,430.0
510.0
440.0
203.0
278.0
686.0
341.0
336.0
831.0
387.0
397.0
820.0
243.0
296.0
390.0
279.0
218.0
95.0
431.0
4,347.0
281.0
1,200.0
1,200.0
1,600.0
6,184.0
717.0
1,169.0
6,280.0
503.0
38.0
240.0
48.0
750.0
412.0
99.0
168.0
317.0
213.0
0.0
520.0
513.0
334.0
1,178.0
1,425.0
6,233.0
241.0
283.0
215.0
215.0
557.0
157.0
75.0
84.0
63.0
209.0
68.0
263.0
265.0
69.0
34.0
119.0
91.0
295.0
175.0
170.0
19.0
174.0
142.0
723.0
203.0
60.0
60.0
340.0
760.0
580.0
370.0
1,470.0
208.0
9.0
51.0
28.0
300.0
330.0
224.0
168.0
291.0
112.0
75.0
1,700.0
1,274.0
367.0
330.0
749.0
853.0
150.0
42.0
68.0
68.0
46.0
31.0
110.0
111.0
104.0
50.0
62.0
75.0
35.0
34.0
24.0
85.0
37.0
16.0
64.0
18.0
38.0
5.0
18.0
75.0
18.0
60.0
60.0
25.0
738.0
8.0
11.0
677.0
8.0
1.0
14.0
7.0
15.0
2.0
10.0
26.0
46.0
18.0
5.0
51.0
50.0
20.0
10.0
4.0
588.0
1.0
10.0
12.0
12.0
12.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.2
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
9.4
3.2
0.4
54.0
0.5
0.4
49.4
1.5
0.0
0.0
0.0
1.0
1.8
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.4
0.2
16.6
0.1
0.0
1.0
0.6
0.4
0.0
400.0
0.0
0.0
0.0
0.0
100.0
0.0
100.0
0.0
200.0
200.0
19,700.0
700.0
8,600.0
61,800.0
2,300.0
0.0
18,600.0
19,700.0
2,000.0
2,000.0
5,800.0
4,500.0
0.0
0.0
24,500.0
1,700.0
1,000.0
3,200.0
4,200.0
0.0
1,100.0
80,400.0
183,500.0
127,700.0
47,800.0
9,400.0
5,600.0
2,300.0
8,700.0
0.0
1,200.0
17,900.0
0.0
34,400.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
3.0
0.0
0.0
0.0
0.0
94.0
0.0
0.0
0.0
478.0
390.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
5.0
5.0
0.0
0.0
0.0
0.0
0.0
3.0
290.0
330.0
220.0
240.0
550.0
480.0
370.0
610.0
0.0
0.0
190.0
0.0
10.0
760.0
10.0
730.0
120.0
110.0
6,740.0
10.0
0.0
0.0
700.0
0.0
0.0
0.0
120.0
510.0
90.0
30.0
120.0
200.0
500.0
370.0
0.0
1,580.0
20.0
20.0
2,300.0
1,930.0
100.0
320.0
190.0
700.0
0.0
130.0
10.0
10.0
80.0
446.0
141.0
340.0
165.0
51.0
155.0
187.0
253.0
2,950.0
1,664.0
221.0
985.0
500.0
793.0
147.0
929.0
0.0
0.0
0.0
1,390.0
89.0
118.0
110.0
186.0
1,000.0
434.0
1,185.0
954.0
1,940.0
50.0
0.0
2,990.0
389.0
641.0
273.0
204.0
91.0
180.0
130.0
16.0
37.0
80.0
71.0
52.0
67.0
190.0
22.0
190.0
818.0
45.0
473.0
150.0
377.0
65.0
176.0
6,400.0
0.0
0.0
560.0
80.0
111.0
56.0
60.0
150.0
181.0
213.0
368.0
200.0
86.0
0.0
350.0
32.0
53.0
138.0
163.0
43.0
31.0
20.0
9.0
7.0
21.0
25.0
26.0
109.0
80.0
10.0
30.0
25.0
3.0
87.0
16.0
375.0
165.0
172.0
1,290.0
0.0
0.0
14.0
15.0
8.0
30.0
29.0
21.0
18.0
20.0
38.0
13.0
2.0
0.0
146.0
7.0
12.0
19.0
24.0
10.0
24.0
10.0
0.5
2.3
1.5
0.0
0.4
0.0
0.0
0.5
13.5
3.2
0.0
0.0
3.0
0.0
0.0
0.0
19.5
0.0
0.0
1.2
0.0
0.0
0.0
0.0
0.0
0.0
0.4
0.0
7.8
0.0
0.0
2.0
0.4
0.6
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
14,800.0
0.0
4,900.0
31,000.0
0.0
0.0
0.0
8,100.0
600.0
5,300.0
6,000.0
29,000.0
15,300.0
67,700.0
0.0
0.0
0.0
12,700.0
9,300.0
9,000.0
16,000.0
0.0
0.0
0.0
0.0
500.0
10,800.0
0.0
0.0
500.0
900.0
5,900.0
17,900.0
24,800.0
30,100.0
29,200.0
0.0
16.0
20.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
155.0
0.0
0.0
133.0
2.0
0.0
0.0
0.0
0.0
0.0
0.0
10.0
190.0
240.0
0.0
1,200.0
40.0
170.0
40.0
0.0
0.0
50.0
310.0
0.0
850.0
0.0
0.0
15,300.0
0.0
0.0
260.0
540.0
680.0
0.0
0.0
1,240.0
290.0
4,290.0
1,010.0
200.0
190.0
0.0
2,580.0
60.0
0.0
660.0
120.0
150.0
200.0
40.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
19
20
Vit K
21
Choline
0.0
22
Ca (mg)
0.0
Copper
0.0
86
67
74
4
28
20
20
8
21
16
37
38
58
109
31
18
16
92
19
17
5
13
13
23
9
23
31
30
21
14
30
23
64
30
4
7
2
10
10
8
5
10
23
24
Fe (mg)
0.0
0.0
2.40
7.40
0.70
0.30
0.50
0.70
0.90
1.80
0.00
1.50
1.20
0.70
0.80
2.40
0.20
0.50
0.40
4.60
0.30
0.40
1.40
3.00
0.50
0.40
0.70
0.20
0.20
0.10
0.30
0.40
0.60
0.30
3.70
0.30
0.30
0.10
0.30
0.50
0.40
0.60
0.60
0.60
25
Magnesium Manganese
0.0
0.0
6
29
0
42
26
8
10
10
6
39
34
16
39
5
18
19
6
14
22
0.80
3.90
0.40
0.30
0.0
0.50
0.80
0.70
0.30
0.70
2.00
0.30
0.20
0.80
1.10
0.50
2.20
0.40
1.80
0.0
236
11
6
40
51
21
49
61
74
0.0
47
24
40
25
38
22
14
23
38
6
5
6
11
8
22
64
2
12
14
0.0
7.32
0.30
1.04
0.0
3.50
0.50
4.10
4.58
12.30
9.60
1.00
5.50
5.50
1.35
1.50
0.60
0.70
0.0
0.50
1.92
1.48
2.60
2.70
0.80
0.40
2.00
0.0
0.20
1.20
47
9
70
60
40
13
35
35
85
120
27
56
93
115
80
181
114
124
76
36
67
38
51
5
40
36
3.80
4.40
2.00
6.50
1.60
0.40
1.00
3.14
4.20
4.31
1.60
7.50
4.30
5.30
4.30
3.70
4.70
5.20
3.60
5.50
0.90
2.50
4.60
0.50
0.80
3.87
0.0
15.9
50
524
117
107.6
53
158.1
158
119.4
11.7
59
88.9
102
171.8
77.1
0.0
11
0.0
126
160
34
28
0.0
1.8
1.80
4.90
0.10
0.82
1.40
2.92
2.00
5.05
0.29
0.70
2.03
1.20
4.8
3.04
0.0
1.53
0.0
0.30
3.60
1.90
0.70
24
24.1
38.8
15
0.0
0.0
0.0
60
140
22
645
0.0
30
18
19
3.7
260
0.0
49
455
14.7
105
0.0
110
1.80
0.51
8.66
1.00
0.0
0.0
0.0
2.34
1.20
1.00
1.30
0.0
1.80
0.70
1.00
1.59
5.70
0.0
1.90
1.10
0.20
0.70
0.80
1.10
0.0
17
45
50
7
12
7
7
12
16
5
9
15
15
12
12
11
14
7
16
6
13
66
7
17
0.0
2.10
0.90
1.00
2.70
2.10
2.20
2.50
1.30
3.00
0.80
0.90
1.80
3.80
1.50
1.70
8.56
29.50
28.70
3.40
3.60
5.40
0.80
2.10
6.80
53
40
60
56
48
85
82
57
63
22
76
76
80
26
3.90
0.0
2.20
4.00
2.10
1.50
2.00
7.10
16.90
3.20
1.20
1.30
5.50
1.20
0.0
276
1257
848
0.0
231
130
106
106
783
1076
1260
121
105
152
199
0.0
0.10
1.20
0.20
0.0
0.0
0.05
0.30
1.30
1.30
1.50
0.60
0.05
0.05
0.07
0.09
0.0
0
22
24
0
0
36
3
0.0
0.0
0.0
0.10
1.80
1.30
0.00
0.00
0.40
0.20
0.00
0.00
0.0
7
30
34
136
0.0
0.08
1.10
1.10
4.30
0.0
1
45
26
0.0
0.10
1.70
0.40
8
40
1.40
1.20
0.0
31
97
124
130
77
94
325
42
70
20
18
93
34
32
100
20
141
46
70
26
259
13
35
80
234
22
206
412
52
64
47
34
367
312
12
78
36
6
7
7
20
117
88
33
27
20
0.0
0.90
3.50
8.20
5.00
1.30
1.70
5.30
1.10
1.50
0.30
0.20
1.20
0.90
0.50
0.20
1.00
1.10
0.40
0.40
0.60
5.30
0.20
1.20
4.60
4.30
0.80
9.10
8.70
0.10
1.60
1.00
0.10
2.80
9.30
0.50
0.70
1.00
0.50
0.60
0.30
2.10
3.00
1.40
0.50
0.30
1.20
0.0
0
0
0
0
0
216
149
106
170
48
0
0
24
0
98
0.0
0.00
0.00
0.00
0.00
0.00
3.72
3.30
3.60
2.10
2.20
0.00
0.00
0.02
0.00
0.0
0.0
102
27
94
137
46
138
45
60
149
97
133
174
46
54
120
31
64
67
73
43
71
70
38
28
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16,400.0
6,100.0
11,100.0
0.0
12,100.0
11,000.0
0.0
0.0
53,600.0
0.0
0.0
0.0
221,800.0
65,000.0
3,600.0
5,700.0
5,100.0
65,000.0
65,000.0
5,500.0
0.0
5,600.0
5,500.0
5,500.0
0.0
71,400.0
9,800.0
61,800.0
73,400.0
194,400.0
0.0
7,700.0
0.0
17,500.0
18,400.0
7,000.0
73,000.0
151,000.0
119,000.0
107,000.0
66,000.0
103,000.0
15,000.0
66,000.0
86,000.0
142,000.0
126,000.0
12,000.0
9,000.0
10,000.0
24,000.0
50,000.0
21,000.0
24,000.0
9,000.0
70,000.0
70,000.0
11,000.0
11,000.0
10,000.0
10,000.0
5,000.0
18,000.0
0.0
14,000.0
9,000.0
26,000.0
4,000.0
10,000.0
11,000.0
7,000.0
13,000.0
16,000.0
105,000.0
110,000.0
5,000.0
11,000.0
5,000.0
8,000.0
6,000.0
12,000.0
61,000.0
61,000.0
83,000.0
262.0
186.0
253.0
138.0
377.0
209.0
282.0
290.0
198.0
168.0
159.0
94.0
108.0
145.0
134.0
16.0
318.0
289.0
398.0
116.0
400.0
400.0
253.0
5,962.0
116.0
143.0
407.0
32.0
85.0
71.0
82.0
72.0
126.0
66.0
107.0
17.0
110.0
107.0
1,300.0
1,325.0
78.0
64.0
27.0
492.0
34.0
47.0
28.0
28.0
29.0
3,190.0
2,830.0
3,740.0
3,330.0
2,430.0
2,700.0
2,500.0
3,060.0
1,830.0
1,400.0
3,460.0
1,560.0
780.0
1,290.0
730.0
100.0
1,880.0
1,300.0
1,610.0
520.0
5,500.0
5,500.0
2,400.0
30,530.0
1,170.0
1,770.0
12,000.0
360.0
400.0
220.0
170.0
370.0
810.0
340.0
460.0
430.0
290.0
280.0
3,920.0
4,200.0
260.0
1,020.0
370.0
8,990.0
320.0
90.0
140.0
140.0
70.0
144,000.0
40,000.0
23,000.0
26,000.0
82,000.0
37,000.0
78,000.0
69,000.0
26,000.0
26,000.0
48,000.0
20,000.0
23,000.0
30,000.0
22,000.0
10,000.0
32,000.0
53,000.0
70,000.0
21,000.0
13,000.0
13,000.0
19,000.0
24,000.0
28,000.0
22,000.0
15,000.0
31,000.0
4,000.0
12,000.0
7,000.0
33,000.0
27,000.0
10,000.0
12,000.0
12,000.0
12,000.0
15,000.0
121,000.0
120,000.0
27,000.0
23,000.0
26,000.0
19,000.0
9,000.0
8,000.0
5,000.0
5,000.0
8,000.0
1,113.0
824.0
478.0
421.0
2,135.0
940.0
2,025.0
1,740.0
501.0
481.0
1,123.0
272.0
153.0
242.0
141.0
11.0
299.0
917.0
664.0
145.0
120.0
120.0
19.0
258.0
21.0
27.0
195.0
17.0
11.0
73.0
49.0
67.0
19.0
122.0
117.0
112.0
927.0
0.0
1,200.0
1,275.0
270.0
21.0
15.0
255.0
43.0
12.0
3.0
3.0
2.0
0.0
2.3
2.3
1.3
0.7
0.2
68.8
0.0
0.0
0.0
0.1
4.3
0.0
47.0
0.0
0.0
0.5
0.0
0.0
0.0
7.9
2.9
0.0
0.0
1.9
1.1
20.9
1.9
0.1
14.6
0.0
0.7
0.2
0.2
13.2
4.3
0.0
0.1
0.0
17,900.0
15,400.0
15,400.0
6,500.0
0.0
6,000.0
12,300.0
16,300.0
0.0
0.0
4,100.0
78,700.0
0.0
115,900.0
0.0
0.0
31,000.0
0.0
0.0
0.0
6,700.0
7,000.0
0.0
0.0
32,100.0
22,400.0
19,400.0
0.0
65,000.0
5,600.0
0.0
682,300.0
15,200.0
15,200.0
8,800.0
9,500.0
5,100.0
6,200.0
7,700.0
86,000.0
505,000.0
700,000.0
25,000.0
9,000.0
16,000.0
35,000.0
91,000.0
26,000.0
12,000.0
7,000.0
255,000.0
90,000.0
277,000.0
197,000.0
67,000.0
30,000.0
360,000.0
450,000.0
17,000.0
10,000.0
31,000.0
11,000.0
5,000.0
11,000.0
9,000.0
174,000.0
32,000.0
43,000.0
10,000.0
0.0
129,000.0
121,000.0
199,000.0
33,000.0
16,000.0
11,000.0
10,000.0
7,000.0
30.0
11.0
36.0
50.0
75.0
75.0
62.0
30.0
240.0
250.0
42.0
1,220.0
587.0
1,658.0
128.0
427.0
200.0
0.0
0.0
100.0
59.0
69.0
101.0
62.0
445.0
569.0
523.0
363.0
188.0
127.0
0.0
77.0
9.0
15.0
45.0
53.0
37.0
22.0
38.0
150.0
440.0
240.0
340.0
1,010.0
800.0
400.0
150.0
6,400.0
800.0
240.0
5,730.0
6,020.0
15,700.0
3,550.0
2,100.0
27,000.0
0.0
0.0
750.0
270.0
970.0
490.0
470.0
1,490.0
1,870.0
2,320.0
4,560.0
1,500.0
360.0
0.0
2,730.0
50.0
90.0
300.0
370.0
130.0
100.0
200.0
11,000.0
20,000.0
29,000.0
10,000.0
17,000.0
23,000.0
28,000.0
7,000.0
12,000.0
29,000.0
10,000.0
392,000.0
30,000.0
280,000.0
65,000.0
72,000.0
62,000.0
0.0
0.0
25,000.0
11,000.0
11,000.0
12,000.0
8,000.0
131,000.0
159,000.0
146,000.0
93,000.0
22,000.0
7,000.0
0.0
5,000.0
12,000.0
19,000.0
12,000.0
18,000.0
8,000.0
10,000.0
10,000.0
22.0
30.0
11.0
69.0
50.0
329.0
180.0
7.0
155.0
16.0
38.0
2,482.0
110.0
2,517.0
547.0
702.0
2,772.0
0.0
0.0
29.0
114.0
77.0
120.0
88.0
3,730.0
985.0
0.0
3,821.0
851.0
71.0
0.0
55.0
4.0
5.0
143.0
177.0
20.0
21.0
20.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
26
27
P (mg)
Potassium
0.0
55
63
27
22
15
63
53
51
7
30
28
43
43
100
9
14
26
186
17
15
11
30
15
3
29
51
9
17
16
30
67
14
91
10
16
5
6
18
5
20
27
23
28
29
Selenium
0.0
30
Sodium
0.0
31
Zn (mg)
0.0
Water (g)
0.0
0.0
0.22
0.0
0.17
0.0
0.18
0.0
0.25
0.10
0.0
0.14
0.10
0.15
0.55
0.11
0.05
0.0
0.0
0.07
0.04
0.05
0.06
0.09
0.0
0.04
0.07
0.07
0.07
0.05
0.0
0.64
0.07
0.22
0.0
0.10
0.10
0.0
0.0
0.10
0.15
0.15
0.15
32
Fiber (g)
0.0
57.5
41.0
53.6
81.7
93.3
75.1
76.3
56.4
95.5
88.5
89.1
84.0
78.0
47.7
92.8
89.3
72.3
9.3
90.1
83.0
84.7
82.3
92.9
94.3
86.9
88.5
90.7
87.3
86.5
84.1
79.2
90.8
31.6
92.3
86.0
85.8
84.7
84.2
89.3
74.0
76.2
65.9
0.0
47
104
37
17
84
43
80
35
5
27
16
26
39
20
32
28
20
11
17
0.15
0.61
0.15
0.15
0.61
0.14
0.13
0.13
0.10
0.0
0.07
0.12
0.12
0.07
0.07
0.07
0.07
0.0
0.0
0.0
453
30
134
185
713
42
407
320
320
0.0
108
150
137
25
134
665
377
275
346
267
249
270
221
113
285
454
13
328
78
74.3
14.9
68.1
69.8
24.5
57.0
29.1
61.6
93.0
84.5
89.8
82.3
83.5
87.8
77.0
81.1
81.2
81.4
79.7
0.0
2.68
0.42
1.51
0.20
3.97
0.0
3.97
2.78
2.00
0.0
0.0
1.26
1.26
0.50
0.83
0.64
0.0
0.0
0.0
1.51
1.91
0.0
0.58
0.45
0.0
1.73
0.06
0.0
0.0
0.0
9.2
72.2
13.4
11.9
6.1
87.1
8.8
9.7
10.0
5.6
19.4
12.1
20.4
75.5
4.8
4.8
13.7
28.1
13.8
13.5
12.7
4.6
9.5
67.3
22.0
11.9
8.3
11.4
74.5
187
166
58
224
107
60
101
101
155
165
61
242
355
226
344
61
60
205
0.0
108
300
118
293
66
125
314
0.0
0.0
0.41
0.0
0.0
0.74
0.74
0.74
3.30
2.50
0.0
3.30
3.30
3.30
3.30
0.0
0.0
3.30
3.30
0.70
0.70
0.0
0.0
0.0
1.05
2.98
0.0
148.9
221
650
263
0.0
192
0.0
106
206
219
366
0.0
81
180
276
0.0
163
0.0
240
950
113
258
12.6
12.8
13.3
24.4
17.3
20.8
27.0
27.0
11.8
11.1
79.0
11.5
11.1
11.2
11.0
13.7
7.0
10.2
12.6
10.8
9.0
59.0
12.6
77.9
12.1
11.6
0.0
1.37
0.0
1.11
0.0
0.0
0.0
1.63
1.60
0.0
0.0
0.0
0.0
1.37
1.72
0.0
0.77
0.0
0.0
1.59
0.51
0.0
0.0
82.4
29.6
78.0
75.2
86.1
68.3
78.6
78.7
78.2
72.1
83.8
78.1
69.5
70.8
65.3
74.5
70.4
77.2
16.1
80.9
70.6
274
0.0
0.0
206
0.0
0.0
0.0
239
151
170
225
0.0
325
184
193
178
172
0.0
217
186
185
311
243
146
1.00
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.45
0.52
0.0
0.0
0.0
0.0
0.0
0.40
0.0
0.0
0.0
0.0
130
33
26
252
160
180
190
238
240
237
190
188
178
173
177
272
115
161
208
209
166
40
37
132
75.5
73.4
68.9
69.9
62.1
73.8
65.2
77.8
82.8
75.1
79.5
67
75
79.1
74.6
76.3
44.8
44.8
72.5
79.1
82.4
76.5
76.0
77.8
0.0
0.0
1.42
0.0
1.17
3.33
0.0
3.52
1.74
0.0
1.19
1.19
1.36
2.20
1.54
6.59
3.07
0.0
2.11
4.32
1.70
4.00
1.42
0.76
1.92
0.0
79.2
83.8
76.5
79.1
60.7
73.8
61.4
69.2
57.0
73.2
71.3
54.3
70.4
75.5
73.6
73.6
82.0
78.1
75.9
77.0
70.8
79.5
68.8
79.6
423
227
119
149
177
211
166
289
41
114
142
202
92
70
0.0
0.0
0.0
3.41
1.90
1.90
2.03
0.92
1.30
1.84
1.84
2.02
1.84
1.17
0.0
107
968
888
0.0
203
96
103
94
375
517
393
95
105
119
157
0.0
0.0
0.77
0.39
0.38
0.40
0.0
0.0
2.75
0.59
0.67
0.74
0.97
0.0
0.0
0.0
0.0
0.01
0.0
0.44
0.01
0.0
0.0
0.0
0.0
94.5
93.2
95.0
89.5
89.0
91.4
99.6
0.0
0.0
0.01
15
192
194
449
0.0
27.2
3.2
3.9
80.0
74.5
90.1
87.8
87.8
55.0
33.5
22.2
87.9
73.8
75.4
85.2
0.94
4.08
3.34
15
18
4
0
0
30
1
0.0
0.0
0.0
0.03
1.05
1.11
2.30
0.0
0
2
10
20.2
22.6
29.9
52.3
47.9
49.3
57.9
35.0
75.5
40.1
47.9
49.4
38.2
32.8
0.0
87.6
75.9
75.4
50.1
0.0
0.00
0.18
0.22
0.0
0.6
2.0
14.1
13
13
0.0
0.0
0.0
21
47
166
54
23
180
38
51
28
30
28
86
43
32
33
17
61
46
69
66
63
25
35
40
45
261
70
79
20
63
49
34
95
46
24
50
29
22
20
25
67
64
49
16
34
57
48.2
39.7
0.0
0.0
0.0
1.02
0.26
0.0
1.16
0.85
0.49
0.13
0.16
0.0
0.41
0.0
0.0
0.16
0.16
0.52
0.18
0.18
0.28
0.50
0.74
0.54
0.53
0.53
0.0
1.11
0.0
0.15
0.23
0.18
0.27
0.19
0.0
0.25
0.12
0.28
0.0
0.17
0.17
0.0
0.20
0.24
0.24
0.0
0.15
0.0
88.9
60.2
16.6
72.6
89.1
61.4
86.7
92.9
93.4
89.7
87.5
87.3
95.0
93.5
91.2
92.9
88.7
93.1
92.4
91.6
85.6
93.2
92.3
89.5
90.0
87.4
86.7
83.4
96.6
93.4
95.7
94.7
88.1
85.1
89.6
87.8
95.1
89.5
94.2
94.8
77.7
75.0
88.2
89.0
95.4
75.7
0.0
0
0
0
0
0
480
310
537
850
298
0
0
24
0
346
0.0
0.00
0.00
0.00
0.00
0.00
3.12
2.20
0.0
4.06
3.31
0.00
0.0
0.09
0.00
3.09
0.0
351
134
455
274
75
351
85
287
362
387
308
427
78
60
370
137
53
393
375
80
263
318
205
34
0.0
0.0
0.0
10.1
72.6
12.6
12.5
75.8
11.7
77.8
56.5
12.2
13.6
13.6
12.2
86.0
75.9
11.4
60.6
72.8
11.9
13.0
74.6
12.4
11.6
12.2
72.5
1.24
2.83
3.67
1.38
2.83
1.06
0.0
2.79
2.79
3.65
2.81
0.0
1.53
3.43
0.58
1.01
3.14
4.78
1.27
4.78
2.83
2.83
0.95
0.0
31
33
40
99
183
0
135
0.0
0.0
0.0
0.0
0.0
0.0
4.5
5.8
3.6
1.2
2.0
0.1
16.0
15.9
16.0
4.1
0.0
0.30
0.0
0.0
0.30
0.0
0.0
0.0
0.0
69.9
68.8
71.6
9.9
15.3
79.8
12.0
70
192
28
52
47
203
180
61
200
40
62
69
52
60
110
0.0
0.0
0.0
0.29
0.29
0.0
0.0
0.33
0.0
0.35
0.24
0.24
0.24
0.24
0.0
11.0
11.1
83.7
73.2
74.5
14.1
13.3
81.0
14.8
87.6
59.0
53.7
58.9
62.0
14.3
0.0
221,000.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
3,000.0
0.0
356,000.0
0.0
0.0
0.0
0.0
1,000.0
0.0
0.0
8,000.0
0.0
36.5
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72.1
13.3
12.9
11.6
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68.1
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3.1
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6.3
44.1
10.1
14.3
0.3
0.2
44.8
51.8
38.0
0.6
37.4
35.4
28.2
26.4
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0.5
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92.4
92.4
10.3
89.3
13.6
63.6
72.6
3.0
91.6
94.6
78.6
64.5
75.9
77.3
79.0
72.9
58.1
72.1
0.0
0.0
52.0
10.1
89.1
53.8
10.6
40.2
82.3
86.1
79.6
79.8
11.3
3.0
1.3
1.5
1.0
1.3
1.4
73.6
87.2
30.9
87.6
47.0
92.2
90.6
8.8
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0.0
0.0
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3.4
10.5
2.6
2.1
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0.5
1.1
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41.8
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30.2
73.0
63.5
63.2
63.2
2.3
13.0
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1.4
78.8
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0.4
27.9
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0.6
0.6
12.8
3.2
13.0
3.2
3.2
12.8
0.0
68.1
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11.0
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5.7
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75.6
76.2
86.4
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78.1
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79.9
7.3
8.3
9.9
9.9
93.2
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91.4
91.8
9.0
85.8
91.0
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11.3
90.3
90.3
11.1
11.8
10.1
11.8
11.0
11.7
0.0
71.8
68.3
12.1
10.2
11.2
10.3
30.1
77.9
92.5
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2.1
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2.1
3.2
2.2
2.4
3.3
6.5
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15.5
15.2
3.4
2.7
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15.2
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24.9
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3.3
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0.6
8.3
0.6
1.3
30.3
63.2
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15.5
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5.6
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88.9
83.1
88.1
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76.8
3.2
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89.2
89.6
89.9
95.6
95.1
10.4
81.8
22.3
75.0
9.9
76.1
10.4
0.0
1.6
1.8
85.6
88.2
80.6
31.8
89.8
90.2
17.1
8.7
47.3
5.8
10.8
91.9
40.5
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86.8
87.6
4.1
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4.5
5.1
90.2
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6.7
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0.3
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0.1
0.1
12.6
48.1
0.0
0.3
0.1
0.1
0.4
7.0
9.3
1.0
13.5
32.0
54.6
7.6
0.3
9.0
9.0
9.7
8,000.0
660,000.0
681,000.0
592,000.0
472,000.0
599,000.0
420,000.0
532,000.0
390,000.0
536,000.0
521,000.0
628,000.0
6,000.0
455,000.0
6,000.0
3,000.0
11,000.0
6,000.0
525,000.0
6,000.0
697,000.0
697,000.0
74,000.0
140,000.0
49,000.0
71,000.0
71,000.0
81,000.0
1,208,000.0
2,000.0
1,000.0
51,000.0
90,000.0
3,000.0
2,000.0
4,000.0
1,000.0
1,000.0
1,000.0
405,000.0
1,000.0
86,000.0
116,000.0
71,000.0
1,087,000.0
0.0
406,000.0
406,000.0
364,000.0
3,080.0
1,140.0
740.0
680.0
1,800.0
1,020.0
1,700.0
1,520.0
720.0
840.0
1,210.0
390.0
290.0
1,100.0
330.0
70.0
220.0
1,410.0
2,390.0
290.0
920.0
2,850.0
1,900.0
3,070.0
1,240.0
2,980.0
2,260.0
450.0
20.0
170.0
100.0
990.0
1,150.0
130.0
170.0
250.0
120.0
100.0
2,200.0
2,300.0
150.0
2,060.0
580.0
2,670.0
300.0
70.0
380.0
380.0
400.0
3.3
37.3
36.4
30.4
38.6
36.7
36.9
30.6
33.6
32.1
35.7
53.0
79.3
36.7
81.0
88.8
15.4
9.9
2.3
81.6
37.0
53.9
73.8
71.8
74.1
76.6
62.3
79.1
94.1
96.7
83.7
72.8
75.6
93.9
92.0
92.2
86.0
83.5
3.9
2.0
74.9
76.1
75.8
76.5
76.7
90.9
81.0
82.5
79.8
14.5
5.8
2.4
2.5
6.8
4.0
7.4
7.4
4.3
2.2
3.6
1.3
2.2
2.9
1.7
1.8
3.7
3.2
4.4
2.4
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
1.2
0.7
3.1
0.0
0.0
1.7
0.9
2.1
1.4
1.3
10.3
10.3
2.6
0.0
0.0
0.0
0.0
1.1
0.0
0.0
0.0
190,000.0
354,000.0
546,000.0
20,000.0
107,000.0
40,000.0
42,000.0
163,000.0
230,000.0
200,000.0
11,000.0
642,000.0
387,000.0
704,000.0
194,000.0
164,000.0
219,000.0
0.0
0.0
211,000.0
24,000.0
19,000.0
36,000.0
29,000.0
360,000.0
277,000.0
200,000.0
355,000.0
245,000.0
20,000.0
0.0
390,000.0
95,000.0
157,000.0
35,000.0
38,000.0
9,000.0
17,000.0
11,000.0
137,000.0
76,000.0
121,000.0
233,000.0
167,000.0
325,000.0
230,000.0
84,000.0
170,000.0
490,000.0
112,000.0
813,000.0
354,000.0
1,797,000.0
620,000.0
484,000.0
196,000.0
0.0
0.0
324,000.0
237,000.0
188,000.0
258,000.0
212,000.0
290,000.0
327,000.0
215,000.0
432,000.0
361,000.0
191,000.0
0.0
109,000.0
155,000.0
255,000.0
320,000.0
261,000.0
102,000.0
184,000.0
153,000.0
9.4
17.0
14.5
0.6
66.7
0.7
0.9
9.9
58.0
36.5
0.4
25.4
44.8
17.8
1.5
0.6
54.9
0.0
0.0
8.8
0.0
0.1
0.4
0.4
24.6
9.9
6.7
0.0
12.6
0.1
0.0
56.0
2.2
3.6
0.1
0.2
0.1
0.1
0.1
330,000.0
627,000.0
819,000.0
39,000.0
72,000.0
78,000.0
28,000.0
330,000.0
860,000.0
44,000.0
1,000.0
30,000.0
372,000.0
2,000.0
15,000.0
14,000.0
721,000.0
0.0
0.0
91,000.0
5,000.0
10,000.0
23,000.0
42,000.0
326,000.0
288,000.0
421,000.0
2,000.0
52,000.0
2,000.0
0.0
48,000.0
46,000.0
77,000.0
69,000.0
8,000.0
21,000.0
4,000.0
1,000.0
470.0
2,920.0
3,900.0
280.0
230.0
350.0
270.0
410.0
2,300.0
640.0
100.0
4,340.0
1,730.0
4,890.0
990.0
1,170.0
2,900.0
2,490.0
170.0
140.0
280.0
140.0
3,000.0
3,990.0
2,460.0
3,330.0
660.0
70.0
2,300.0
590.0
970.0
240.0
320.0
60.0
40.0
90.0
81.0
50.0
41.5
95.3
75.7
87.6
91.0
80.7
52.1
68.5
91.5
7.0
80.6
8.5
67.5
69.1
3.0
0.0
0.0
74.9
94.5
94.3
95.3
94.8
5.8
5.0
1.9
9.6
71.4
80.5
0.0
52.3
87.9
85.2
88.3
94.8
92.5
87.7
90.1
0.0
0.0
0.0
1.6
0.0
2.8
3.1
0.0
0.0
0.0
0.4
27.3
0.0
9.3
4.2
1.1
2.4
0.0
0.0
0.0
1.2
1.0
0.7
0.9
4.2
2.9
5.3
12.2
0.0
0.9
0.0
0.0
0.0
0.0
2.8
1.0
0.4
0.3
0.1
22.5
10.0
5.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
33
34
35
36
37
38
Cholesterol (mg) Saturated fat (g) MonoUns fat (g) PolyUns fat (g) Sugars (g)
Glycemic Index
0.0
0.0
0.0
0.0
0.0
-
0.0
71.0
0.0
0.0
0.0
0.0
0.0
485.0
0.0
0.0
0.0
0.1
7.4
10.3
9.4
12.9
13.8
19.9
15.7
1.4
0.0
0.1
63.3
19.5
20.2
27.6
73.0
29.0
22.8
7.9
0.0
0.5
28.1
65.7
66.0
54.7
10.5
40.3
57.7
0.9
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
15.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
50.0
0.0
60.0
0.0
0.0
0.0
0.0
38.0
45.0
42.0
0.0
0.0
0.0
0.0
0.1
0.0
0.0
0.7
3.7
0.0
0.0
0.0
7.8
0.1
0.0
2.0
0.1
0.2
0.2
0.6
1.3
0.2
0.8
4.5
1.2
0.0
0.0
0.0
0.2
0.1
1.0
30.9
0.0
0.0
0.0
23.8
0.1
0.0
3.7
0.2
0.2
0.2
1.1
1.6
0.2
0.8
45.7
2.2
0.0
0.0
0.2
0.1
0.1
1.0
12.1
0.0
0.0
0.0
7.8
0.1
0.1
2.1
0.1
0.2
0.2
1.0
1.4
0.3
1.1
7.9
2.5
0.0
0.0
1.0
9.2
53.4
0.0
3.9
0.0
0.0
0.0
5.9
0.0
10.0
0.0
0.0
0.0
0.1
0.9
0.0
0.0
0.0
4.3
0.0
15.0
0.0
30.0
45.0
31.0
53.0
15.0
80.0
0.0
0.0
25.0
0.0
53.0
0.0
62.0
70.0
58.0
55.0
0.0
0.0
0.0
15.0
60.0
0.0
0.0
0.0
0.0
43.0
0.0
0.0
0.0
0.0
17.0
70.0
52.0
0.0
0.0
0.0
233.0
260.0
152.0
0.0
78.0
68.0
41.0
33.0
0.0
0.0
0.0
0.0
0.0
79.0
0.0
68.0
0.0
0.0
0.0
0.0
0.0
4.0
21.0
23.0
8.0
6.0
3.0
85.0
0.0
0.0
0.0
0.0
0.0
0.0
1.3
0.0
0.0
0.0
0.1
0.0
0.0
0.5
0.0
4.2
3.3
1.4
8.1
0.1
0.0
0.4
1.9
0.3
0.0
0.2
1.9
1.7
2.1
0.8
1.3
0.2
0.2
0.0
1.0
0.2
15.0
0.0
0.1
0.0
0.0
0.2
4.9
19.4
18.5
18.5
22.0
24.5
1.0
0.0
0.1
0.0
29.7
0.0
0.1
3.3
0.0
0.0
0.0
0.1
0.0
0.0
0.4
0.0
9.0
5.5
1.6
4.6
0.0
0.0
0.1
2.7
0.3
0.0
0.2
2.4
1.7
2.0
0.6
0.9
0.4
0.1
0.0
0.8
0.2
20.0
0.0
0.1
0.0
0.0
0.2
0.1
9.1
7.2
9.5
11.5
12.8
0.7
0.1
0.1
0.0
1.4
0.0
0.0
3.3
0.0
0.0
0.0
0.2
0.1
0.1
1.2
0.0
2.3
3.4
0.7
0.4
0.0
0.1
0.5
2.1
0.7
0.0
0.4
0.6
0.2
0.2
0.1
0.1
0.5
0.6
0.0
0.1
0.8
4.8
0.1
0.1
0.0
0.0
0.5
0.1
1.0
1.4
1.1
1.2
1.3
0.5
0.0
0.1
0.0
0.4
0.0
0.2
0.8
97.0
99.8
97.8
0.0
2.4
2.4
4.0
1.7
36.6
0.0
0.0
1.8
1.4
2.2
0.0
0.0
0.0
4.2
0.0
0.0
0.0
0.0
1.7
4.7
0.0
0.8
4.2
2.7
1.0
0.0
12.8
8.5
0.0
0.0
8.0
30.3
59.0
51.5
47.9
36.7
24.0
0.0
9.9
38.1
0.7
6.2
3.2
0.5
65.0
60.0
63.0
66.0
0.0
20.0
20.0
50.0
15.0
43.0
0.0
0.0
20.0
70.0
15.0
0.0
20.0
0.0
61.0
0.0
0.0
0.0
0.0
0.0
10.0
60.0
30.0
15.0
0.0
34.0
0.0
63.0
22.0
41.0
15.0
43.0
69.0
44.0
40.0
30.0
30.0
30.0
0.0
39.0
40.0
0.0
45.0
15.0
15.0
0.0
0.0
0.0
0.0
0.0
66.0
0.0
67.0
0.0
65.0
89.0
0.0
64.0
50.0
0.0
0.0
57.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
84.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
515.0
84.0
0.0
0.0
0.0
0.0
0.0
32.0
0.0
45.0
0.1
0.0
0.1
0.1
28.4
2.1
0.0
11.7
0.1
0.6
0.3
0.0
10.1
0.8
0.0
0.0
0.1
0.3
0.2
0.3
0.3
0.0
0.2
0.1
0.1
1.2
0.0
0.0
0.2
0.2
0.0
0.1
0.7
0.2
0.3
0.1
0.4
0.3
0.0
1.6
2.8
0.2
0.2
0.7
0.3
0.1
0.3
0.1
5.2
0.1
0.0
0.0
0.0
0.0
2.4
0.0
5.5
0.1
0.6
0.2
0.0
4.5
0.7
0.0
0.1
0.1
0.2
0.2
0.2
0.2
0.0
0.2
0.0
0.0
1.3
0.1
0.0
0.2
0.1
0.0
0.0
0.2
0.1
0.1
0.1
0.1
0.1
0.0
0.8
1.9
0.2
0.1
0.9
0.2
0.2
0.8
0.0
7.0
0.3
0.1
0.2
0.0
0.0
0.5
0.0
1.1
0.3
0.4
0.4
0.0
0.5
0.5
0.0
0.1
0.2
0.6
0.6
0.6
0.6
0.1
0.6
0.2
0.2
1.3
0.4
0.2
0.4
0.4
0.1
0.1
1.1
0.6
0.5
0.5
0.6
0.5
0.0
0.3
0.9
1.4
0.3
0.9
0.8
0.3
0.7
0.2
1.7
0.0
3.8
2.2
1.9
54.1
0.0
0.0
11.3
0.0
0.0
0.0
10.0
1.1
0.0
100.0
8.4
0.0
0.0
2.7
2.7
2.7
1.9
32.2
0.4
0.4
1.9
4.4
4.9
2.1
2.1
0.0
3.3
0.0
2.1
2.1
2.2
2.1
0.0
100.0
0.0
0.0
3.9
8.5
2.6
0.4
47.9
0.0
2.0
0.0
15.0
15.0
15.0
15.0
30.0
0.0
0.0
67.0
62.0
0.0
0.0
46.0
0.0
0.0
100.0
42.0
0.0
37.0
40.0
42.0
42.0
15.0
71.0
15.0
15.0
50.0
25.0
40.0
30.0
30.0
35.0
35.0
30.0
30.0
30.0
30.0
30.0
30.0
20.0
0.0
0.0
30.0
30.0
55.0
55.0
61.0
0.0
15.0
50.0
423.0
57.0
67.0
0.0
0.0
0.0
10.0
0.0
95.0
20.0
2.0
8.0
6.5
5.0
0.0
0.0
0.0
0.0
0.0
65.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
28.0
0.0
0.0
0.0
0.0
0.0
120.0
0.0
0.0
0.0
16.0
0.0
0.0
0.0
0.0
0.0
2.0
51.0
0.0
0.0
0.0
3.1
1.0
1.1
0.0
0.0
0.0
1.9
0.0
0.2
0.5
0.1
1.3
0.9
0.6
0.0
0.0
0.2
0.1
0.3
1.2
0.3
0.3
0.7
0.0
6.9
10.3
0.0
0.0
0.4
0.1
0.0
0.1
0.0
0.7
13.4
0.8
0.1
0.0
6.9
3.9
0.0
0.0
6.1
0.0
4.2
3.8
0.0
6.2
6.8
3.8
1.3
0.9
0.0
0.0
0.0
0.8
0.0
0.3
0.2
0.0
1.1
0.7
0.3
0.0
0.0
0.2
0.1
0.3
1.4
0.2
0.4
1.3
0.0
24.6
23.7
0.0
0.0
0.5
0.3
0.0
0.0
0.0
0.8
15.9
2.4
0.1
0.0
7.1
7.1
0.0
0.1
8.9
0.0
4.9
6.5
0.0
40.8
9.8
1.4
0.4
1.1
0.0
0.1
0.3
0.2
0.0
0.2
0.0
0.0
0.2
0.1
0.0
0.0
0.1
0.5
0.1
0.4
0.6
0.6
0.5
2.2
0.0
15.7
13.9
0.1
0.0
0.6
0.4
0.1
0.1
0.0
2.1
3.5
1.3
1.1
0.1
2.0
13.6
0.0
0.1
47.2
0.1
4.2
3.9
0.0
21.6
23.2
0.8
1.1
0.0
14.2
3.9
9.0
5.3
100.0
0.0
52.0
5.1
5.1
5.1
5.2
0.5
0.8
2.0
15.2
66.1
0.0
2.7
6.3
0.6
0.0
4.2
9.2
10.4
9.6
0.0
41.7
8.1
7.9
82.1
0.0
1.3
31.0
0.0
3.8
0.0
3.8
9.4
7.9
2.6
0.5
29.7
37.5
1.2
4.0
0.5
0.0
0.0
0.0
55.0
45.0
53.0
30.0
45.0
0.0
30.0
33.0
31.0
31.0
32.0
15.0
15.0
30.0
50.0
60.0
0.0
47.0
54.0
60.0
95.0
18.0
40.0
36.0
42.0
0.0
35.0
60.0
67.0
55.0
66.0
0.0
60.0
30.0
40.0
55.0
63.0
42.0
43.0
15.0
50.0
75.0
77.0
35.0
20.0
60.0
0.0
0.0
0.0
1.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
12.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
150.0
255.0
77.0
515.0
62.0
84.0
331.0
48.0
0.0
0.0
0.0
60.0
39.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
80.0
64.0
345.0
36.0
0.0
7.0
4.0
17.0
0.6
0.6
0.7
0.6
0.7
0.7
0.9
0.4
1.1
0.2
0.8
0.5
0.0
0.0
0.0
0.0
0.1
0.3
4.0
0.0
14.5
9.6
2.3
1.4
0.2
0.8
5.5
0.3
0.1
0.0
0.0
0.9
1.1
0.1
0.0
0.0
0.0
0.0
5.6
5.6
0.1
1.0
0.6
1.6
0.1
0.0
0.3
0.6
1.7
1.1
1.3
0.7
0.8
1.6
1.6
0.8
0.3
2.3
0.1
0.8
0.9
0.0
0.0
0.0
0.0
0.1
0.2
16.0
0.0
25.6
12.4
1.5
0.7
0.1
0.5
7.4
0.2
0.0
0.0
0.0
2.0
1.5
0.0
0.0
0.0
0.0
0.0
23.8
24.2
0.0
1.2
0.8
1.2
0.1
0.0
0.0
0.3
0.8
1.9
0.8
1.4
2.1
0.6
1.7
1.9
1.1
0.7
0.5
1.4
0.8
0.0
0.0
0.1
0.0
0.0
0.6
16.0
0.0
0.8
3.2
0.8
0.6
0.2
0.7
1.7
0.3
0.1
0.0
0.0
2.1
0.9
0.1
0.0
0.1
0.0
0.0
13.7
13.9
0.1
1.0
0.4
1.3
0.1
0.0
0.0
0.0
0.1
0.9
3.9
4.3
4.7
5.6
8.1
6.4
0.8
0.0
0.0
5.8
0.0
0.8
0.7
1.0
5.9
59.2
2.7
0.4
1.2
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
1.1
1.4
9.8
0.0
0.0
2.4
0.0
4.2
9.9
14.3
7.7
7.8
12.2
0.0
0.0
0.0
0.1
7.0
3.0
2.7
2.7
60.0
58.0
74.0
62.0
71.0
56.0
60.0
56.0
73.0
65.0
72.0
70.0
85.0
60.0
85.0
59.0
62.0
42.0
56.0
85.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
15.0
15.0
38.0
0.0
0.0
15.0
15.0
15.0
59.0
49.0
15.0
15.0
53.0
0.0
0.0
0.0
0.0
25.0
30.0
30.0
30.0
7.0
79.0
114.0
0.0
60.0
0.0
0.0
10.0
158.0
55.0
0.0
0.0
112.0
0.0
0.0
0.0
0.0
0.0
0.0
80.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
58.0
0.0
0.0
1,234.0
13.0
2.0
0.0
0.0
0.0
0.0
0.0
0.2
13.2
17.6
0.0
0.0
0.0
0.0
1.0
10.6
1.0
0.0
3.7
0.1
2.9
0.8
0.9
0.4
0.5
3.3
1.0
0.0
0.0
0.0
0.0
0.6
0.5
2.8
0.3
1.1
0.1
0.0
9.6
2.1
0.1
0.0
0.1
0.0
0.0
0.0
0.1
6.6
7.7
0.0
0.2
0.0
0.0
0.4
13.3
2.1
0.0
7.5
0.1
4.4
1.3
1.5
0.4
0.3
2.4
1.1
0.0
0.0
0.0
0.0
1.0
0.9
6.8
0.2
3.3
0.0
0.0
11.7
0.9
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.8
0.7
0.0
0.1
0.1
0.0
0.1
2.6
2.5
0.1
28.7
0.1
11.3
3.2
3.8
0.8
0.0
0.3
0.3
0.1
0.1
0.1
0.1
1.0
1.4
11.2
0.8
1.5
0.0
0.0
4.2
0.1
0.0
0.1
0.1
0.1
0.0
0.0
1.9
1.0
2.2
1.9
0.0
6.8
2.3
3.7
0.0
0.0
6.2
1.6
0.0
7.3
0.0
0.0
12.9
0.7
6.0
0.0
2.6
2.4
0.0
0.0
0.9
0.7
1.0
0.4
0.0
15.5
0.0
0.6
4.7
7.7
4.7
2.5
2.4
8.8
8.9
17.5
2.0
30.0
0.0
0.0
15.0
0.0
64.0
15.0
30.0
0.0
0.0
76.0
35.0
0.0
18.0
30.0
15.0
70.0
0.0
10.0
0.0
30.0
30.0
30.0
30.0
82.0
65.0
64.0
50.0
0.0
46.0
110.0
0.0
30.0
30.0
45.0
15.0
20.0
52.0
48.0
0.0
0.0
0.0
0.0
0.0
39
Comentarios
40
Traduccin del producto
---------------
Great source of vitamin E

Great source of omega-3 fatty acids
Monounsaturated fatty acids: 72.96 g
Contains lots of monounsaturated fatty acids
Drink at least 2 to 3 liter water per day.
Great source of vitamine E

Branched chain amino acids
Essential amino acids
Great source of iron
Great source of carbohydrates with low glycemic index
--------------koolvis
koolzaadolie
zonnebloemolie
lijnzaadolie
masolie
olijfolie
visolie, zalm
sojaolie
olijven
witloof
water
look
abrikozen
abrikozen, gedroogd
boekweit
amandelen
waxy maize starch
aminozuren, BCAA's
aminozuren, EAA's
cashewnoten
kikkerbilletjes
blauwe bes (bosbes)
haring
rijst, wit, korte korrel
rijst, wit, medium korrel
rijst, wit, lange korrel
rijst, bruin, lange korrel
tonijn, blauwvin
tonijn, geelvin
tonijn, blik in eigen nat
hazelnoten
haver
Great source of carbohydrates with low glycemic index; great to add t haver, fijn poeder
suiker, bruine
suiker, tafel (sucrose)
bloemsuiker
kabeljauw
aubergine
aubergine
Brinta classic
broccoli
brownies
makreel
paardevlees, mager
cacaopoeder
pompoen
pompoen
inktvis
inktvis, gefrituurd
Cholesterol: 152 mg
garnalen
zoete aardappel
krab
varkens, ham, mager
rundsvlees, plakjes
rundsvlees, mager
Slow absorbing source of protein (7 hours)
casene/melk, isolaat
Slow absorbing source of protein (7 hours)
casene/melk, concentraat
kastanje
gerst
uien
Great protein snack. High in sodium.
beef jerkey (snack)
rogge
varkensvlees, spek
kersen
krieken
krieken, ingeblikt
sjalotten
erwten
Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special K chocolade
chocolade, wit
chocolade, bruin
chocolade, zwart, 45-59% cacao
hert, mager
pruimen
pruimen, gedroogd
eiwit
kokosnoot
kool
boerenkool
boerenkool
kool, rood
spruitjes
bloemkool
chocopasta met hazelnoten
lamsvlees, mager
100% pure creatine monohydrate
creatine
croissanten, boter
kouskous
struisvogelvlees
krab, ingeblikt
ananassap
mozarella kaas, mager
tilapiavis
dextrose (glucose)
perziken
schelvis
Contains lots of vitamins and minerals
spaghetti, volkoren, droog
Contains lots of vitamins and minerals
spaghetti, groen, droog
Glycemic Index: 42 (boiled)
spaghetti, droog
spaghetti, droog, verrijkt
asperge
Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special K rode bessen
spinazie
spinazie, ingeblikt
noedels, eieren
frambozen
aardbeien
bonen, gevlekt
bonen, wit
snijboon, geel
snijboon, groen
bonen, geel
bonen, rood (nierboon)
bonen, roze
bonen, nierboon
bonen, zwart
bonen, klein, wit
fructose
gans, lever, rauw
gans, vlees zonder vel
bonen, wit (navy)
limaboon
boekweit meel
tarwemeel, volkoren
vijgen, droog
heilbot
champignons
hotdog
Cholesterol: 420 mg per 100 g
eieren
ham (hesp), plakjes
kalkoen, ham, plakjes
High in glucose and fructose
druivensap
wortelsap
Great source of vitamin C
kiwi
melk, volle
lactose
kreeft
melkpoeder, mager, droog
melk, mager
melk, 2% vet
melk, halfvolle (1,5%)
melk, 1% vet
sla, rood
sla, groen
linzen
lychees
lychees , gedroogd
varkens, lendestuk, mager
macaroni, droog
mas, rauw
mas, droog
maltodextrine
pinda's, gebrand
pindakaas (> 90%)
Contains lots of fructose
appelen
Contains lots of fructose
appelsap
mosselen
perziken, gedroogd
honingmeloen
kanteloep (wratmeloen)
honing
gierst
bloedworst
Great source of vitamins and minerals but also contains lots of sugar muesli, gedroogd fruit en noten
mungboon
rapen
nachos met kaas
nacho's chips (snack)
sinaasappelen
nectarine (perzik)
okkernoten
yam (zoete aardappel)
wafels, chocolade
wafels, vanille
okra
pecannoten
popcorn, olie-gepopt

Great source of carbohydrates

popcorn, lucht-gepopt
brood, rogge
brood, wit
brood, wit, toost
brood, volkoren
brood, haver
brood, meergranen
brood, pita, volkoren
brood, rozijnen
brood, pita, wit
brood, tarwe
pannekoeken
aardappel
frieten
aardappel, rood
papaja's
rozijnen, gedroogd
pasta, droog
aardappel chips (snack)
aardapple, wit
foie gras, ganzenlever
leverpastei
eend, vlees zonder vel
eend, lever, rauw
kalkoen, borst
kalkoen, bil
kalkoen, lever, rauw
platvis
augurk
komkommer
peren
witvis
zwaardvis
paprika, groen
paprika, geel
paprika, rood
ananas
ananas, ingeblikt
pistache noten
pistache noten, gebrand, zout
bananen
kip, bil
kip, borst
kip, lever
kip, borst, plakjes
pompelmoes
kwark, mager
cottage cheese, 1% vet
cottage cheese, vet
cottage cheese, mager

mozarella kaas, vet
kaas, gouda
radijzen
zaagbuikvis
bieten
kool, savooie
cottage cheese, 2% vet
leverworst
zalm
watermeloen
lijnzaad
inktvis
sojabonen
sojabonen, groen
sojascheuten
Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special K
Fast absorbing source of protein (2 hours)
wei, isolaat
Fast absorbing source of protein (2 hours)
wei, concentraat
kalfsvlees, mager
tomaten
tomaten, ingeblikt
tomaten, geel
tomaten, oranje
rijstkoekjes (snack)
popcorn koekjes
tortilla chips (snack)
tarwe
forel
High in glucose and fructose
druiven
vitargo
Cholesterol: 615 mg per 100 g
eierdooier
yoghurt, vet
yoghurt, mager
wortelen
courgette
citroensap
sinaasappelsap
pompelmoessap
Insert new products only above this row with "Insert Row".
zz Insert new products only above this row!
s only above this row!
PROTENAS (gr/lb)
Selecciona los gramos de PROTENA por cada libra de tu peso, que vas a consumir en tu dieta. Utiliza como referencia t
ETAPA PG (Perder Grasa):
Ectomorfo: 1.15 gr/lb 1.35gr/lb
Mesomorfo: 1.15 gr/lb 1.35gr/lb
Endomorfo: 1.25 gr/lb 1.50gr/lb
ETAPA GM (Ganar Musculatura):
Ectomorfo: 1.00gr/lb 1.15gr/lb
Mesomorfo: 1.05gr/lb 1.15gr/lb
Endomorfo: 1.15gr/lb 1.25gr/lb
Por ejemplo, si tu metabolismo es similar al de un Ectomorfo, y ests en Etapa GM, puedes escribir en este campo: 1.15
encaje en el rango recomendado, segn el tipo somtico).
GRASAS (gr/lb)
Selecciona los gramos de GRASA por cada libra de tu peso, que vas a consumir en tu dieta. Utiliza como referencia tu tip
ETAPA PG (Perder Grasa):
ETAPA GM (Ganar Musculatura):
Por ejemplo, si tu metabolismo es similar al de un Ectomorfo, y ests en Etapa GM, puedes escribir en este campo: 0.30
encaje en el rango recomendado, segn el tipo somtico).
CMO CONOCER LOS MACRONUTRIENTES Y MICRONUTRIENTES DE UN PROD

Existen diversos sitios web en el internet donde se puede buscar la informacin nutricional de cada producto.
Sugerencia 1: (ingls)
http://nutritiondata.self.com/
Sugerencia 2: (espaol)
http://www.fatsecret.com.mx/caloras-nutricin/
Sugerencia 3: (espaol e ingls)

En Google, escribe: pia nutritional facts
Y, en los resultados de busqueda, te saldr directamente la informacin nutricional de la pia. Cambia "pia" por el produ
encontrar. Puedes poner el nombre del producto en ingls o en espaol.
tu dieta. Utiliza como referencia tu tipo somtico:
des escribir en este campo: 1.15 (o cualquier valor que
ieta. Utiliza como referencia tu tipo somtico:
des escribir en este campo: 0.30 (o cualquier valor que
RIENTES DE UN PRODUCTO
nal de cada producto.
pia. Cambia "pia" por el producto que deseas
Para la creacin de este archivo, hemos usado como base el archivo de True Natural Body Building.
http://www.true-natural-bodybuilding.com/
Cambios realizados al archivo original:

- Traduccin total al idioma Espaol.
- Modificacin al sistema de distribucin de macronutrientes. Originalmente la distribucin se realizaba por porcenta
Nuestra versin realiza la distribucin por gramos de macronutrientes segn la meta, y las caractersticas propias d
- Presentacin general.
Para mirar un tutorial a detalle sobre como usar este archivo, ingresa a la seccin de miembros del Club Imp
http://www.ClubImparable.com
Body Building.
n se realizaba por porcentajes.

y las caractersticas propias de cada persona.
n de miembros del Club Imparable.

Tabla de Planificación

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Tus datos personales

Gnero (hombre / mujer) :

ndice de Masa corporal (IMC) (BMI)

Ingesta diaria recomendada de Kcal (vitaminas-minerales en mcg):

DIFFERENCIA [ TOTAL - OBJETIVO ] gramos:

DIFFERENCIA [ TOTAL - OBJETIVO ] Kcal:

a corporal (IMC) (BMI)

Mifflin - St. Jeor

Advertencia: las personas medicad

Usa el % grasa corporal

Recomendacin diettica para un consumo de 2500 kcal (vitaminas-minerales en mcg) :

Grasas (g) Vit A (IU)

% de la ingesta diaria recomendada (rojo significa que la ingesta de vitaminas-minerales es muy b

Sedentaria: sin actividad fsica. Trabajo de oficina.

aminas-minerales es muy baja; el valor de su objetivo es 100%) :

s-minerales es muy alta) :

ms altos que los indicados abajo.

Magnesium Manganese P (mg)

Cholesterol (mg) Saturated fat (g)

MonoUns fat (g) PolyUns fat (g) Sugars (g)

Glycemic Index Glycemic Load

sugars of total carbs

Traduccin del producto

Gnero (hombre / mujer) :

ndice de Masa Corporal =

ndice de masa Corporal Mag

Perder grasa (PG)

Perder grasa (PG)

Perder grasa (PG)

Perder grasa (PG)

Mifflin - St. Jeor

gramos por comida

gramos por comida

gramos por comida

gramos por comida

Pltano manzano P.C.

Maiz, para mote pelado

Carnero, carne seca sin hueso (Chalona)

--------------Aceite vegetal de algodn

avena, polvo fino

palomitas de maz, palomitas de

queso cottage, sin grasa

Protena (g) Carbs (g)

Great source of vitamin E

Drink at least 2 to 3 liter water per day.

Great source of vitamine E

Great source of carbohydrates with low glycemic index

Cholesterol: 420 mg per 100 g

Glycemic Index: 42 (boiled)

Great source of vitamin A

Great source of carbohydrates

Great source of vitamin A

cottage cheese, mager

zz Insert new products only above this row!

s only above this row!

CMO CONOCER LOS MACRONUTRIENTES Y MICRONUTRIENTES DE UN PROD

Sugerencia 3: (espaol e ingls)

tu dieta. Utiliza como referencia tu tipo somtico:

des escribir en este campo: 1.15 (o cualquier valor que

ieta. Utiliza como referencia tu tipo somtico:

des escribir en este campo: 0.30 (o cualquier valor que

nal de cada producto.

pia. Cambia "pia" por el producto que deseas