Professional Documents
Culture Documents
Batido post- 1 0- 0
entrenamiento 1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
Total 0
Energy %
% of RDA 0%
21.00 (7) 1 0- 0
Snack 1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
Total 0
Energa %
% de RDA 0%
22.30 (8) 1 0- 0
Antes de Acostarse 1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
1 0- 0
Total 0
Energa %
% de RDA 0%
Ingesta diaria recomendada de Kcal (vitaminas-minerales en mcg):
TOTAL gram:
TOTAL Kcal: 1,381
TOTAL%
OBJETIVO gramos:
DIFFERENCIA [ TOTAL - OBJETIVO ] gramos:
DIFFERENCIA [ TOTAL - OBJETIVO ] Kcal: -532
dice de Masa corporal (IMC) (BMI) Katch - McArdle Mifflin - St. Jeor Harris - Benedict
24.5 kg/m 2
Mejor mtodo buen mtodo no tan bueno
20.0 kg/m2 usa el % grasa corporal uses age uses age
asa de Metabolismo
asa de Metabolismo basal : 1,771 kcal por da 1,806 kcal por da 1,898
2,125 kcal por da 2,167 kcal por da 2,278
-10% kcal 1,913 kcal por da 1,951 kcal por da 2,050
+10% kcal 2,338 kcal por da 2,384 kcal por da 2,506
gramos por 3 comidas Recomendacin diettica para un consumo de 2500 kcal (vitaminas-minerales
gr 48 gr 3,000 1,200 1,300 16,000
gr 80 gr Niveles tolerables de ingesta diaria (vitaminas-minerales en mcg) :
gr 14 gr 10,000 - - 35,000
Protena (g) Carbs (g) grasas (g) Vit A (IU) Vit B-1 Vit B-2 Vit B-3
19% 62% 19% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0%
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0%
0% 0% 0% 0% 0% 0% 0%
11 120 1 0 0 0 0
13 0 0 0 0 0 0
15 1 12 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
38 121 13 0 0 0 0
20% 65% 15%
27% 51% 29% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0%
0% 0% 0% 0% 0% 0% 0%
10 48 6 0 0 0 0
15 20 10 0 0 0 0
0 3 0 0 0 0 0
1 23 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
27 94 16 0 0 0 0
17% 60% 24%
18% 39% 39% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0%
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0%
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0%
0% 0% 0% 0% 0% 0% 0%
2,296 918 995 12,243
65 215 29 0 0 0 0
259 858 261 % de la ingesta diaria recomendada (rojo significa que la ingesta de vitaminas-min
19% 62% 19% 0% 0% 0% 0%
143 239 43 % del lmite mximo saludable (rojo significa que su ingesta devitaminas-minerale
-79 -25 -14 0% - - 0%
-315 -98 -122
Harris - Benedict Nivel de Actives un valor entre 1.2 y 1.9 usado para calcular su nivel de calorias de mantenimiento (Manten
no tan bueno Advertencia: las personas medicadas (cafena, efedrina, hormonas tiroideas, esteroides, DNP, etc) pueden
uses age 1.200 = Sedentaria: sin actividad fsica-trabajo de oficina
1.375 = Leve Actividad: ejercicios leves/ 1-3 das a la semana
kcal por da 1.550 = Moderada Actividad: ejerc. moderados/ 3-5 das a la semana
kcal por da 1.650 = Programa de entrenamiento con inteso peso/ 4-5 das a la sem.
kcal por da 1.725 = Muy Activo: Ejercicios intensos/ deporte 6-7 das a la semana
kcal por da 1.900 = Actividad Extra: Fuerte y prolongado ejercicio diario/ deporte + entrenamiento fsico.
o de 2500 kcal (vitaminas-minerales en mcg) : Referencia : http://en.wikipedia.org/wiki/Dietary_Reference_Intake
5,000 1,300 400 2 90,000 200 15,000
nas-minerales en mcg) : Referencia : http://en.wikipedia.org/wiki/Dietary_Reference_Intake
- 100,000 1,000 - 2,000,000 2,000 1,000,000
Vit B-5 Vit B-6 Vit B-9 Vit B-12 Vit C (mg) Vit D (IU) Vit E
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
3,826 995 306 2 68,866 153 11,478
0 0 0 0 0 0 0
ignifica que la ingesta de vitaminas-minerales es muy baja; el valor de su objetivo es 100%) :
0% 0% 0% 0% 0% 0% 0%
a que su ingesta devitaminas-minerales es muy alta) :
- 0% 0% - 0% 0% 0%
alorias de mantenimiento (Mantenerse = BMR x nivel de actividad).
as, esteroides, DNP, etc) pueden tener valores de hasta dos veces ms altos que los indicados abajo.
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
92 420,845 765,174 689 6,121 321,373 1,760
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
- 0% 0% 0% 0% 0% 0%
700,000 4,700,000 55 1,500,000 11,000 3,700 38
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 7,500 0 0 0
0 0 0 230,000 0 0 0
0 0 0 167,040 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 404,540 0 0 0
0% 0% 0% 35% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 400,000 0 0 0
0 0 0 300 0 0 0
0 0 0 1,000 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 401,300 0 0 0
0% 0% 0% 35% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
535,622 3,596,316 42 1,147,760 8,417 2,831 29
0 0 0 805,840 0 0 0
0% 0% 0% 70% 0% 0% 0%
0% - 0% 35% 0% 0% 0%
200
400
Cholesterol (mg) Saturated fat (g) MonoUns fat (g) PolyUns fat (g) Sugars (g) Glycemic Index
0% 0% 0% 0% 0% 0
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 0
0% 0% 0% 0%
0%
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 0
0% 0% 0% 0%
0%
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 0
0% 0% 0% 0%
0%
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 0
0% 0% 0% 0%
0%
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 0
0% 0% 0% 0%
0%
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 0
0% 0% 0% 0%
0%
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 0
0% 0% 0% 0%
0%
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 -
0 0 0 0 0 0
0% 0% 0% 0%
0%
153
0 0 0 0 0 0
0%
Glycemic Load
0
-
-
-
-
-
-
-
-
0
-
-
-
-
-
-
-
-
0
0
0
0
-
-
-
-
-
0
-
-
-
-
-
-
-
-
0
0
0
0
0
-
-
-
-
0
-
-
-
-
-
-
-
-
0
-
-
-
-
-
-
-
-
0
-
-
-
-
-
-
-
-
0
s of total carbs
Comments
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Translation product name
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1 2 3 4 5
Carbs (g) grasas (g) Vit A (IU) Vit B-1 Vit B-2 Vit B-3
0.0 0.0 0.0 0.0 0.0 0.0
24.0 3.0
80.0 0.7
0.0 0.0
0.8 9.9
8.0 4.0
9.6 0.5
22.8 0.3
7.3 32.1
37.5 2.0
0.0 4.0
4.0 1.8
5.2 0.2
22.0 0.9
3.9 3.6
20.0 3.3
22.1 1.2
19.0 0.1
4.0 33.0
8.5 14.7
0.0 4.0
25.9 0.3
30.3 22.4
18.1 25.1
17.1 0.1
5.9 0.1
22.6 0.2
21.5 0.2
10.8 28.1
3.1 0.1
9.2 0.7
8.9 0.8
14.3 0.2
19.9 0.1
46.6 0.2
5.9 0.4
9.7 0.2
25.0 0.5
82.0 2.4
8.6 0.3
15.9 0.2
14.6 0.1
16.1 0.1
5.8 0.1
4.4 0.2
11.5 0.1
10.1 0.2
8.2 0.2
10.9 0.2
12.7 0.0
14.8 0.1
5.6 12.5
8.2 0.1
63.8 0.4
7.0 0.0
13.2 0.1
13.0 0.6
14.5 0.2
14.4 0.5
9.8 0.2
23.6 0.4
21.0 0.3
31.7 0.2
23.4 0.2
79.6 0.4
29.6 0.2
28.1 0.2
68.2 1.2
40.9 0.2
68.0 0.2
36.8 0.3
5.9 0.1
14.2 0.3
8.8 0.4
15.4 0.0
15.5 0.0
11.3 0.2
21.3 0.3
17.7 0.1
18.1 0.1
17.7 0.1
18.8 0.3
0.0 0.0
69.1 6.6
25.2 0.1
77.6 0.7
75.7 2.0
71.3 4.7
10.9 0.5
72.2 4.0
77.5 2.0
77.4 0.7
80.2 3.2
64.4 6.9
77.7 0.2
69.6 0.1
21.3 0.0
68.0 14.7
74.9 12.7
72.7 3.7
62.3 2.8
73.8 3.6
73.6 4.8
76.1 4.0
82.1 4.6
79.8 2.7
27.8 0.8
67.0 3.2
71.2 6.5
91.3 0.1
76.2 3.4
21.1 1.3
78.3 2.1
78.7 1.5
74.0 1.2
66.2 0.2
71.8 0.3
69.2 2.5
62.9 0.2
62.9 0.2
67.2 6.2
67.1 6.1
16.3 1.3
66.6 5.8
67.4 7.7
68.9 5.3
67.1 7.2
72.1 2.6
78.6 3.7
67.6 6.4
53.8 10.7
76.3 2.0
79.9 1.2
37.0 0.6
76.1 1.4
18.6 0.3
78.4 1.1
74.7 1.9
0.0 0.0
0.0 21.6
2.6 1.1
0.0 1.9
0.9 0.2
0.0 0.6
0.0 2.6
0.0 0.4
7.8 0.8
3.7 2.3
0.0 1.8
0.0 7.9
0.0 0.8
0.0 0.4
2.6 1.3
0.0 8.2
0.0 9.9
0.0 0.8
0.0 4.6
0.0 0.5
0.0 2.4
0.0 1.7
0.0 4.2
1.5 3.0
0.0 1.3
0.0 5.5
3.4 3.7
0.0 14
0.0 4.9
0.0 4.9
0.0 1.6
0.0 0.4
0.0 1.0
0.0 0.3
0.0 3.8
0.1 4
0.0 1.2
0.0 3.3
0.0 1.9
3.6 2.0
0.0 3.6
0.0 5.4
0.0 0.9
0.0 0.5
0.0 2.4
0.0 0.7
1.3 0.4
0.0 0.0
0.0 5.6
0.0 0.6
0.0 2.1
0.0 7.8
0.0 21.6
0.0 6.1
0.0 19.4
0.1 15.1
0.0 22.0
0.0 2.9
0.0 3.6
0.0 28.6
0.0 8.0
0.0 3.1
1.6 9.3
3.4 3.9
0.0 0.1
0.0 1.2
0.0 1.6
0.1 3.5
3.3 4.6
0.0 3.5
0.0 5.6
0.3 2.9
0.0 11.7
0.0 61.4
0.0 37.2
0.0 21.9
0.0 26.4
2.8 29.5
9.4 19.7
1.1 49.8
3.2 5.0
2.0 43.2
3.5 32.3
2.1 34.3
2.4 44.0
0.8 47.9
0.0 0.0
53.7 9.2
52.0 0.8
36.1 26.1
10.5 0.9
10.9 7.7
4.7 1.0
5.1 3.2
4.9 3.5
3.3 20.1
3.3 30.0
1.8 30.3
4.7 3.3
18.5 2.8
19.0 0.2
7.7 0.2
0.0 0.0
5.1 0.0
5.8 0.3
4.9 0.0
10.5 0.0
11.0 0.0
3.8 1.4
0.2 0.0
104.0 0.0
104.0 0.0
0.0 0.0
0.7 0.2
1.9 8.4
1.8 8.4
1.9 30.9
0.0 0.0
99.2 0.0
97.2 0.0
85.6 0.0
50.7 0.1
59.4 0.2
0.0 0.0
8.8 0.7
9.2 1.7
64.8 6.3
8.0 1.0
7.2 1.2
30.4 0.8
7.3 1.2
2.9 0.2
4.8 0.2
7.9 0.8
9.8 0.3
5.7 0.9
3.3 0.2
4.1 0.1
7.4 0.1
5.9 0.1
7.5 0.4
4.8 0.3
4.9 0.3
4.4 0.6
7.0 1.3
5.6 0.1
4.6 0.2
6.3 0.6
4.9 0.9
6.7 0.7
7.0 1.0
8.8 0.8
2.4 0.1
3.9 0.2
2.1 0.2
3.6 0.2
7.0 0.4
11.3 0.5
7.7 0.5
7.6 0.8
2.9 0.1
8.2 0.5
4.3 0.2
3.6 0.2
11.0 5.7
3.9 0.7
8.1 0.3
9.2 0.5
2.9 0.2
21.1 0.1
0.0 0.0
0.0 100.0
0.0 100.0
0.0 100.0
0.0 100.0
0.0 100.0
20.0 50.6
17.0 61.2
34.7 46.3
14.6 65.9
16.9 51.0
0.0 99.5
0.0 82.0
0.1 81.1
0.3 81.0
13.7 65.2
0.0 0.0
64.4 1.1
18.8 0.6
61.0 1.5
58.3 1.5
17.5 0.4
60.1 2.1
15.5 0.5
31.5 0.5
63.3 1.8
58.3 1.8
63.4 1.3
60.7 1.7
9.1 0.1
18.9 1.8
60.1 6.1
25.9 0.8
18.5 0.5
59.6 1.9
61.0 1.0
18.3 0.1
61.0 1.1
61.4 1.2
61.6 1.4
19.7 0.4
0.0 0.0
27.6 0.2
28.3 0.1
25.7 0.3
84.3 0.9
66.3 1.6
13.2 1.0
73.4 0.6
80.1 1.2
68.4 1.0
14.3 0.1
23.3 0.4
22.3 0.1
79.4 0.2
74.1 0.2
15.9 0.1
72.8 0.7
9.6 0.2
39.1 0.2
44.4 0.3
39.3 0.2
36.4 0.2
80.9 0.5
0.0 0.0 0.0 0.0 0.0 0.0
0.0 1.0 46.0 47.0 185.0 3,270.0
0.0 100.0 0.0 0.0 0.0 0.0
0.0 100.0 0.0 0.0 0.0 0.0
0.0 100.0 0.0 0.0 0.0 0.0
0.0 100.0 0.0 0.0 0.0 0.0
0.0 100.0 0.0 0.0 0.0 0.0
0.0 100.0 0.0 0.0 0.0 0.0
0.0 100.0 0.0 0.0 0.0 0.0
6.3 10.7 403.0 3.0 0.0 37.0
30.3 22.4
4.0 0.1 29.0 62.0 27.0 160.0
0.0 0.0 0.0 0.0 0.0 0.0
33.1 0.5 9.0 200.0 110.0 700.0
11.1 0.4 1,926.0 30.0 40.0 600.0
62.6 0.5 3,604.0 15.0 74.0 2,589.0
71.5 3.4 0.0 101.0 425.0 7,020.0
21.7 49.4 1.0 211.0 1,014.0 3,385.0
88.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
30.2 43.9 0.0 423.0 58.0 1,062.0
0.0 0.3 50.0 140.0 250.0 1,200.0
14.5 0.3 54.0 37.0 41.0 418.0
0.0 9.0 93.0 92.0 233.0 3,217.0
79.2 0.5 0.0 70.0 48.0 1,600.0
79.3 0.6 0.0 70.0 48.0 1,600.0
80.0 0.7 0.0 70.0 49.0 1,600.0
77.2 2.9 0.0 401.0 93.0 5,091.0
0.0 4.9 2,183.0 241.0 251.0 8,654.0
0.0 1.0 60.0 434.0 47.0 9,800.0
0.0 3.0 19.0 8.0 44.0 5,799.0
16.7 60.8 20.0 643.0 113.0 1,800.0
66.3 6.9 0.0 763.0 139.0 961.0
70.7 7.9 0.0 692.0 125.0 1,474.0
98.1 0.0 0.0 0.0 0.0 110.0
100.0 0.0 0.0 0.0 19.0 0.0
99.8 0.0 0.0 0.0 19.0 0.0
0.0 0.7 40.0 76.0 65.0 2,063.0
5.7 0.2 27.0 39.0 37.0 649.0
5.7 0.2 27.0 39.0 37.0 649.0
65.0 2.1 9.0 447.0 215.0 6,365.0
6.6 0.4 623.0 71.0 117.0 639.0
63.9 16.3 69.0 255.0 210.0 1,721.0
0.0 13.9 167.0 176.0 312.0 9,080.0
0.0 4.6 0.0 130.0 100.0 4,600.0
57.9 13.7 0.0 78.0 241.0 2,185.0
6.5 0.1 7,384.0 50.0 110.0 600.0
3.4 0.2 200.0 48.0 142.0 487.0
3.1 1.4 33.0 20.0 412.0 2,175.0
7.8 7.5 35.0 56.0 458.0 2,602.0
0.9 1.7 180.0 28.0 34.0 2,552.0
20.1 0.1 14,187.0 78.0 61.0 557.0
0.0 1.1 5.0 80.0 40.0 2,700.0
0.0 5.4 6.0 875.0 228.0 5,338.0
5.7 3.8 0.0 80.0 190.0 5,270.0
0.0 5.5 0.0 66.0 108.0 6,683.0
1.7 1.7 0.0 0.0 0.0 0.0
4.7 2.7 0.0 0.0 0.0 0.0
44.2 1.3 26.0 144.0 16.0 1,102.0
77.7 1.2 22.0 191.0 114.0 4,604.0
9.3 0.1 2.0 46.0 27.0 116.0
2.8 1.9 0.0 65.0 163.0 5,164.0
75.9 1.6 11.0 316.0 251.0 4,270.0
0.7 45.0 37.0 281.0 113.0 3,828.0
16.0 0.2 64.0 27.0 33.0 154.0
12.2 0.3 1,283.0 30.0 40.0 400.0
19.3 0.1 726.0 16.0 39.0 170.0
16.8 0.1 1,190.0 60.0 20.0 200.0
60.4 1.2 149.0 726.0 215.0 2,889.0
83.3 5.7 2,419.0 1,694.0 1,919.0 22,581.0
59.2 32.1 30.0 63.0 282.0 745.0
80.9 0.5 195.0 112.0 298.0 386.0
61.2 31.3 50.0 25.0 50.0 725.0
52.4 38.3 50.0 32.0 49.0 838.0
45.9 42.6 39.0 34.0 78.0 1,054.0
0.0 2.4 0.0 220.0 480.0 6,370.0
11.4 0.3 345.0 28.0 26.0 417.0
63.9 0.4 781.0 51.0 186.0 1,882.0
0.7 0.2 0.0 4.0 439.0 105.0
15.2 33.5 0.0 66.0 20.0 540.0
5.8 0.1 98.0 61.0 40.0 234.0
5.7 0.4 6,668.0 54.0 130.0 742.0
10.0 0.7 15,376.0 110.0 130.0 1,000.0
7.4 0.2 1,116.0 64.0 69.0 418.0
9.0 0.3 754.0 139.0 90.0 745.0
5.0 0.3 0.0 50.0 60.0 507.0
62.2 29.7 3.0 85.0 170.0 427.0
0.0 5.9 0.0 130.0 230.0 6,510.0
0.0 0.0 0.0 0.0 0.0 0.0
45.8 21.0 744.0 388.0 241.0 2,188.0
77.4 0.6 0.0 163.0 78.0 3,490.0
0.0 2.0 0.0 205.0 302.0 4,949.0
0.0 1.2 7.0 80.0 84.0 1,370.0
12.9 0.1 5.0 58.0 21.0 199.0
2.8 15.9 481.0 18.0 303.0 105.0
0.0 1.7 0.0 41.0 63.0 3,903.0
100.0 0.0 0.0 0.0 0.0 0.0
9.5 0.3 326.0 24.0 31.0 806.0
0.0 0.7 57.0 35.0 37.0 3,803.0
75.0 1.4 0.0 488.0 143.0 5,130.0
74.8 1.6 461.0 373.0 196.0 4,550.0
74.7 1.5 0.0 90.0 60.0 1,700.0
74.7 1.5 0.0 891.0 400.0 7,177.0
3.9 0.1 756.0 143.0 141.0 978.0
80.6 1.0 2,419.0 1,690.0 2,000.0 22,600.0
3.6 0.4 9,377.0 78.0 189.0 724.0
3.4 0.5 9,801.0 16.0 138.0 388.0
71.3 4.4 62.0 170.0 90.0 2,100.0
11.9 0.7 33.0 32.0 38.0 598.0
7.7 0.3 12.0 24.0 22.0 386.0
62.6 1.2 0.0 713.0 212.0 1,174.0
60.3 0.9 0.0 437.0 146.0 479.0
7.1 0.1 108.0 84.0 105.0 752.0
7.0 0.2 690.0 82.0 104.0 734.0
60.7 2.6 6.0 690.0 330.0 2,430.0
61.3 1.1 0.0 608.0 215.0 2,110.0
64.2 1.1 0.0 772.0 192.0 1,892.0
60.0 0.8 0.0 529.0 219.0 2,060.0
62.4 1.4 0.0 900.0 193.0 1,955.0
62.3 1.2 0.0 743.0 207.0 1,342.0
100.0 0.0 0.0 0.0 0.0 0.0
6.3 4.3 30,998.0 562.0 892.0 6,500.0
0.0 7.1 40.0 129.0 377.0 4,278.0
60.8 1.5 0.0 775.0 164.0 2,188.0
63.4 0.7 0.0 507.0 202.0 1,537.0
70.6 3.1 0.0 417.0 190.0 6,150.0
72.6 1.9 9.0 447.0 215.0 6,365.0
63.9 0.9 10.0 85.0 82.0 619.0
0.0 2.3 157.0 60.0 75.0 5,848.0
3.3 0.3 0.0 81.0 402.0 3,607.0
18.4 14.8 0.0 240.0 280.0 3,720.0
0.8 9.9 487.0 69.0 478.0 70.0
1.0 3.2 44.0 514.0 218.0 7,395.0
2.9 3.8 0.0 50.0 250.0 3,530.0
14.8 0.1 8.0 17.0 15.0 133.0
9.3 0.2 19,124.0 92.0 55.0 386.0
14.7 0.5 87.0 27.0 25.0 341.0
4.8 3.3 162.0 46.0 169.0 89.0
100.0 0.0 0.0 0.0 0.0 0.0
0.5 0.9 70.0 6.0 48.0 1,455.0
52.0 0.8 22.0 415.0 1,550.0 951.0
5.0 0.1 15.0 45.0 182.0 94.0
4.8 2.0 102.0 39.0 185.0 92.0
4.9 1.5 74.5 29.5 185.0 92.5
5.0 1.0 47.0 20.0 185.0 93.0
2.3 0.2 7,492.0 64.0 77.0 321.0
2.8 0.2 7,405.0 70.0 80.0 375.0
60.1 1.1 39.0 873.0 211.0 2,605.0
16.5 0.4 0.0 11.0 65.0 603.0
70.7 1.2 0.0 10.0 570.0 3,100.0
0.0 3.5 2.0 982.0 337.0 6,610.0
74.7 1.5 0.0 90.0 60.0 1,700.0
18.7 1.4 187.0 155.0 55.0 1,770.0
74.3 4.7 214.0 385.0 201.0 3,627.0
100.0 0.0 0.0 0.0 0.0 0.0
21.5 49.7 0.0 438.0 98.0 13,525.0
19.6 50.4 0.0 73.0 105.0 13,403.0
13.8 0.2 54.0 17.0 26.0 91.0
11.3 0.1 1.0 21.0 17.0 73.0
3.7 2.2 160.0 160.0 210.0 1,600.0
61.3 0.8 2,163.0 2.0 212.0 4,375.0
9.1 0.1 50.0 38.0 12.0 418.0
8.2 0.2 3,382.0 41.0 19.0 734.0
82.4 0.0 0.0 0.0 38.0 121.0
72.9 4.2 0.0 421.0 290.0 4,720.0
1.3 34.5 0.0 70.0 130.0 1,200.0
77.8 4.9 546.0 910.0 1,030.0 12,150.0
59.0 1.6 23.0 273.0 254.0 1,447.0
6.4 0.1 0.0 40.0 30.0 400.0
32.2 16.8 495.0 170.0 330.0 1,360.0
61.7 26.1 0.0 49.0 40.0 1,300.0
11.8 0.1 225.0 87.0 40.0 282.0
10.6 0.3 332.0 34.0 27.0 1,125.0
13.7 65.2 20.0 341.0 150.0 1,125.0
27.9 0.2 138.0 112.0 32.0 552.0
72.4 14.2 12.0 203.0 266.0 2,858.0
73.6 15.2 30.0 275.0 320.0 3,106.0
7.0 0.1 375.0 200.0 60.0 1,000.0
13.9 72.0 56.0 660.0 130.0 1,167.0
45.1 43.6 154.0 134.0 57.0 1,195.0
77.9 4.5 196.0 104.0 83.0 2,308.0
48.3 3.3 7.0 434.0 335.0 3,805.0
50.6 3.3 0.0 455.0 331.0 4,385.0
54.4 4.0 0.0 415.0 337.0 3,926.0
41.3 3.4 3.0 353.0 216.0 4,714.0
48.5 4.4 16.0 399.0 240.0 3,136.0
43.3 4.2 0.0 279.0 131.0 4,042.0
55.0 2.6 0.0 339.0 80.0 2,840.0
52.3 4.4 0.0 177.0 173.0 1,495.0
55.7 1.2 0.0 267.0 97.0 2,142.0
47.5 3.6 0.0 373.0 311.0 5,190.0
36.7 2.5 32.0 211.0 217.0 1,711.0
17.5 0.1 2.0 80.0 32.0 1,054.0
40.1 17.4 0.0 173.0 30.0 2,342.0
15.9 0.1 7.0 81.0 31.0 1,149.0
9.8 0.1 1,094.0 27.0 32.0 338.0
79.2 0.5 0.0 106.0 125.0 766.0
74.7 1.5 0.0 90.0 60.0 1,700.0
50.8 36.4 0.0 63.0 230.0 4,182.0
15.7 0.1 8.0 71.0 34.0 1,066.0
4.7 43.8 3,333.0 88.0 299.0 2,510.0
1.5 28.0 3,300.0 30.0 600.0 3,300.0
0.9 6.0 79.0 360.0 450.0 5,300.0
3.5 4.6 39,907.0 562.0 892.0 6,500.0
0.0 0.7 0.0 41.0 118.0 6,255.0
0.0 2.4 0.0 50.0 210.0 2,675.0
2.3 16.4 72,382.0 153.0 2,590.0 13,500.0
0.0 1.2 33.0 89.0 76.0 2,899.0
2.3 0.2 191.0 0.0 10.0 0.0
2.2 0.2 72.0 31.0 25.0 37.0
15.5 0.1 23.0 12.0 25.0 157.0
0.0 5.9 120.0 140.0 120.0 3,000.0
0.0 4.0 120.0 37.0 95.0 9,680.0
4.6 0.2 370.0 57.0 28.0 480.0
6.3 0.2 200.0 28.0 25.0 890.0
6.0 0.3 3,131.0 54.0 85.0 979.0
13.1 0.1 58.0 79.0 32.0 500.0
15.6 0.1 50.0 102.0 21.0 284.0
27.5 45.4 415.0 870.0 160.0 1,300.0
26.8 46.0 262.0 840.0 158.0 1,425.0
22.8 0.3 64.0 31.0 73.0 665.0
0.0 3.8 61.0 79.0 193.0 6,067.0
0.0 2.6 30.0 64.0 100.0 10,430.0
0.7 4.8 11,078.0 305.0 1,778.0 9,728.0
2.2 0.4 0.0 18.0 29.0 3,428.0
8.1 0.1 927.0 36.0 20.0 250.0
3.0 0.3 41.0 21.0 165.0 128.0
2.7 1.0 41.0 21.0 165.0 128.0
3.4 4.3 140.0 27.0 163.0 99.0
6.7 0.3 8.0 23.0 226.0 144.0
2.2 22.4 676.0 30.0 283.0 104.0
2.2 27.4 563.0 30.0 334.0 63.0
3.4 0.1 7.0 12.0 39.0 254.0
0.0 0.7 70.0 31.0 45.0 1,530.0
9.6 0.2 33.0 31.0 40.0 334.0
6.1 0.1 1,000.0 70.0 30.0 300.0
3.7 2.5 74.0 41.0 198.0 108.0
2.2 28.5 27,667.0 272.0 1,030.0 4,300.0
0.0 6.3 40.0 226.0 380.0 7,860.0
7.6 0.2 569.0 33.0 21.0 178.0
28.9 42.2 0.0 1,644.0 161.0 3,080.0
0.8 0.7 375.0 9.0 910.0 1,216.0
30.2 19.9 22.0 874.0 870.0 1,623.0
11.1 6.8 180.0 435.0 175.0 1,650.0
9.6 6.7 11.0 340.0 118.0 1,148.0
71.0 1.6 2,474.0 1,700.0 1,900.0 23,000.0
0.7 1.0 0.0 0.0 0.0 0.0
6.0 7.0 0.0 0.0 0.0 0.0
0.0 3.3 0.0 70.0 260.0 9,080.0
3.9 0.2 833.0 37.0 19.0 594.0
4.0 0.1 117.0 45.0 55.0 712.0
3.0 0.3 0.0 41.0 47.0 1,179.0
3.2 0.2 1,496.0 46.0 34.0 593.0
81.5 2.8 0.0 61.0 165.0 7,806.0
80.1 3.1 72.0 75.0 178.0 6,006.0
65.6 23.4 3.0 15.0 100.0 1,262.0
75.9 1.7 9.0 387.0 108.0 4,381.0
0.0 6.6 57.0 350.0 330.0 4,500.0
18.1 0.2 66.0 69.0 70.0 188.0
92.0 0.0 0.0 0.0 0.0 0.0
72.0 7.8 0.0 1.5 1.7 16.0
88.4
13.0 2.7 434.0 0.0 0.0 0.0
73.0 0.0 0.0 0.0 0.0 0.0
3.6 26.5 1,442.0 176.0 528.0 24.0
4.7 3.3 99.0 29.0 142.0 75.0
48.0 1.0 0.0 0.0 0.0 0.0
4.2 32.5 0.0 0.0 0.0 0.0
61.8 11.8 0.0 0.0 0.0 0.0
6.0
6.5 0.1 400.0 0.0 0.0 0.0
0.0 3.9
61.6 2.1
40.0 2.0
14.1 3.4
90.9 1.4
4.5 6.6
25.9 0.3
495.0 9.6 1.2 1.3 15.0
79.1 4.0
68.0 1.0
52.0 2.0 21.0 15.0
0.0 0.8
63.6 6.6 1.0 1.0 12.5
8.0 0.3
0.0 16.0
18.1 6.8
25.9 0.3
0.9
73.0 0.0
0.0 4.0
47.5 4.7
15.7 3.5
5.2 0.2
2.4 0.3
19.0 0.4
8.5 14.7
37.5 2.0
0.0 19.5
0.0 17.0
0.3 31.9 0.3 0.4
44.2 1.0 5,000.0 10.0 20.0
15.2 1.6 0.0 0.0 0.0 0.0
7.7 0.2 7.0 48.0 234.0 124.0
0.0 29.5 0.0 0.0 0.0 0.0
9.6 0.2 16,706.0 66.0 58.0 983.0
3.1 0.3 200.0 45.0 94.0 451.0
6.5 0.3 15.0 41.0 9.0 197.0
11.0 0.2 175.0 39.0 21.0 201.0
9.0 0.1 7.0 42.0 20.0 231.0
0.0 0.0 0.0 0.0 0.0 0.0
12 13 14 15 16 17
Vit B-5 Vit B-6 Vit B-9 Vit B-12 Vit C (mg) Vit D (IU)
0.0 0.0 0.0 0.0 0.0 0.0
0.00
0.00
0.00
15.30
2780.00
3.30
36.80
0.90
0.80
4.50
42.00
19.00
2.90
3.70
36.00
44.20
2.20
11.60
48.70
24.80
1.30
22.00
23.00
15.30
12.50
92.30
42.00
43.90
1.20
1.40
6.80
47.70
2.30
29.70
1.90
6.50
2.50
3.60
19.90
4.20
4.30
1.10
7.30
1.30
5.60
2.30
1.80
10.40
1.40
3.40
3.00
5.90
50.60
19.50
25.50
1.40
4.70
2.80
2.20
0.70
8.90
0.0
1.30
0.00
0.90
0.00
0.00
0.00
0.00
0.00
1.90
0.00
0.00
0.00
0.00
0.00
0.00
2.50
0.70
2.60
0.00
9.80
4.80
1.20
0.00
2.10
0.00
1.90
2.10
0.90
1.00
0.00
1.00
1.00
0.00
0.00
0.00
0.50
2.20
1.10
1.10
0.00
0.00
1.80
2.70
0.40
0.70
0.00
4.80
0.0
18.30
0.00
5.20
7.80
5.40
11.60
5.70
9.30
0.80
8.70
0.00
4.70
4.00
0.70
1.60
10.10
2.50
4.80
1.60
2.20
2.00
4.90
0.00
3.90
5.90
9.80
1.00
0.00
2.30
0.0
0.00
0.00
0.00
11.40
0.00
0.00
0.00
0.60
0.00
4.40
4.70
0.00
0.00
2.30
3.20
33.80
4.00
10.10
0.00
3.60
19.50
0.00
0.00
9.90
0.00
0.00
1.40
0.00
0.00
0.00
1.00
0.00
3.40
2.30
2.50
0.00
0.00
1.90
0.0
0.00
6.80
9.00
13.00
0.00
5.20
0.50
0.50
0.00
0.00
0.00
0.53
0.53
0.70
0.90
0.0
0.00
2.40
1.90
0.00
0.00
0.00
0.00
0.0
0.0
0.0
0.00
2.50
3.00
0.00
0.0
0.00
0.00
1.30
0.0
0.0
0.0
60.00
16.20
6.00
19.20
104.40
9.10
20.00
0.00
8.30
6.30
2.30
114.00
11.40
6.90
7.50
3.70
10.50
31.40
48.50
75.30
37.20
3.70
8.00
16.40
15.20
15.40
2.00
17.10
1.50
14.50
7.40
21.10
49.20
10.00
108.30
8.60
18.60
14.90
18.40
32.50
9.40
0.00
9.60
17.40
26.20
2.60
0.0
0.00
0.00
0.00
0.00
0.00
0.00
2.00
3.00
2.70
0.00
0.00
0.00
0.00
0.00
1.30
0.0
1.50
22.30
3.50
2.50
0.00
6.30
0.00
9.20
4.50
2.10
2.30
5.80
1.00
0.00
5.40
28.50
0.90
4.70
5.50
0.00
4.40
7.50
0.00
0.10
0.0
10.00
12.90
13.60
7.90
2.50
2.10
2.00
2.80
8.00
11.50
9.00
14.00
1.70
1.40
8.60
3.20
4.90
36.30
22.90
30.70
22.70
13.60
0.0 0.0 0.0 0.0 0.0 0.0
358.0 287.0 3.0 3.2 0.0 42.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
15.0 9.0 0.0 0.0 900.0 0.0
166.7
333.3
0.3 2.0
15.0 100.0
0.0 0.0 0.0 0.0 0.0 0.0
641.0 53.0 12.0 0.6 900.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
273.0 138.0 19.0 0.0 5,900.0 0.0
204.0 163.0 24.0 0.0 17,900.0 0.0
91.0 43.0 10.0 0.0 24,800.0 0.0
180.0 31.0 24.0 0.0 30,100.0 0.0
130.0 20.0 10.0 0.0 29,200.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
18 19 20 21 22 23
86 2.40
67 7.40
74 0.70
4 0.30
28 0.50
20 0.70
20 0.90
8 1.80
21 0.00
16 1.50
37 1.20
38 0.70
58 0.80
109 2.40
31 0.20
18 0.50
16 0.40
92 4.60
19 0.30
17 0.40
5 1.40
13 3.00
13 0.50
23 0.40
9 0.70
23 0.20
31 0.20
30 0.10
21 0.30
14 0.40
30 0.60
23 0.30
64 3.70
30 0.30
4 0.30
7 0.10
2 0.30
10 0.50
10 0.40
8 0.60
5 0.60
10 0.60
6 0.80
29 3.90
0 0.40
42 0.30
26 0.0
8 0.50
10 0.80
10 0.70
6 0.30
39 0.70
34 2.00
16 0.30
39 0.20
5 0.80
18 1.10
19 0.50
6 2.20
14 0.40
22 1.80
0.0 0.0
236 7.32
11 0.30
6 1.04
40 0.0
51 3.50
21 0.50
49 4.10
61 4.58
74 12.30
0.0 9.60
47 1.00
24 5.50
40 5.50
25 1.35
38 1.50
22 0.60
14 0.70
23 0.0
38 0.50
6 1.92
5 1.48
6 2.60
11 2.70
8 0.80
22 0.40
64 2.00
2 0.0
12 0.20
14 1.20
47 3.80
9 4.40
70 2.00
60 6.50
40 1.60
13 0.40
35 1.00
35 3.14
85 4.20
120 4.31
27 1.60
56 7.50
93 4.30
115 5.30
80 4.30
181 3.70
114 4.70
124 5.20
76 3.60
36 5.50
67 0.90
38 2.50
51 4.60
5 0.50
40 0.80
36 3.87
0.0 0.0
15.9 1.8
50 1.80
524 4.90
117 0.10
107.6 0.82
53 1.40
158.1 2.92
158 2.00
119.4 5.05
11.7 0.29
59 0.70
88.9 2.03
102 1.20
171.8 4.8
77.1 3.04
0.0 0.0
11 1.53
0.0 0.0
126 0.30
160 3.60
34 1.90
28 0.70
24 1.80
24.1 0.51
38.8 8.66
15 1.00
0.0 0.0
0.0 0.0
0.0 0.0
60 2.34
140 1.20
22 1.00
645 1.30
0.0 0.0
30 1.80
18 0.70
19 1.00
3.7 1.59
260 5.70
0.0 0.0
49 1.90
455 1.10
14.7 0.20
105 0.70
0.0 0.80
110 1.10
0.0 0.0
17 2.10
45 0.90
50 1.00
7 2.70
12 2.10
7 2.20
7 2.50
12 1.30
16 3.00
5 0.80
9 0.90
15 1.80
15 3.80
12 1.50
12 1.70
11 8.56
14 29.50
7 28.70
16 3.40
6 3.60
13 5.40
66 0.80
7 2.10
17 6.80
53 3.90
40 0.0
60 2.20
56 4.00
48 2.10
85 1.50
82 2.00
57 7.10
63 16.90
22 3.20
76 1.20
76 1.30
80 5.50
26 1.20
0.0 0.0
276 0.10
1257 1.20
848 0.20
0.0 0.0
231 0.0
130 0.05
106 0.30
106 1.30
783 1.30
1076 1.50
1260 0.60
121 0.05
105 0.05
152 0.07
199 0.09
0.0 0.0
0 0.10
22 1.80
24 1.30
0 0.00
0 0.00
36 0.40
3 0.20
0.0 0.00
0.0 0.00
0.0 0.0
7 0.08
30 1.10
34 1.10
136 4.30
0.0 0.0
1 0.10
45 1.70
26 0.40
8 1.40
40 1.20
0.0 0.0
31 0.90
97 3.50
124 8.20
130 5.00
77 1.30
94 1.70
325 5.30
42 1.10
70 1.50
20 0.30
18 0.20
93 1.20
34 0.90
32 0.50
100 0.20
20 1.00
141 1.10
46 0.40
70 0.40
26 0.60
259 5.30
13 0.20
35 1.20
80 4.60
234 4.30
22 0.80
206 9.10
412 8.70
52 0.10
64 1.60
47 1.00
34 0.10
367 2.80
312 9.30
12 0.50
78 0.70
36 1.00
6 0.50
7 0.60
7 0.30
20 2.10
117 3.00
88 1.40
33 0.50
27 0.30
20 1.20
0.0 0.0
0 0.00
0 0.00
0 0.00
0 0.00
0 0.00
216 3.72
149 3.30
106 3.60
170 2.10
48 2.20
0 0.00
0 0.00
24 0.02
0 0.00
98 0.0
0.0 0.0
102 5.50
27 1.70
94 9.70
137 5.10
46 1.40
138 6.60
45 1.60
60 3.00
149 4.00
97 7.50
133 9.30
174 6.30
46 1.40
54 1.20
120 8.30
31 2.00
64 0.90
67 6.70
73 7.60
43 1.70
71 4.80
70 6.70
38 5.20
28 1.10
0.0 0.0
41 0.80
26 2.50
36 1.40
153 5.70
247 14.70
37 49.90
475 29.30
175 31.70
245 25.00
3 1.10
6 0.40
9 0.50
44 0.90
23 2.60
10 0.73
47 4.50
16 0.80
35 0.40
29 0.20
25 0.50
26 0.20
155 5.30
0.0 0.0 0.0 0.0 0.0 0.0
230.0 0.1 75,800.0 60,000.0 50.0 460.0
17,460.0 71.3 200.0 0.0 0.0 0.0
41,080.0 5.4 200.0 0.0 0.0 0.0
17,500.0 0.0 200.0 0.0 0.0 0.0
14,300.0 1.9 200.0 0.0 0.0 0.0
14,350.0 60.2 300.0 1,000.0 0.0 560.0
0.0 0.0 0.0 0.0 0.0 0.0
8,180.0 183.9 200.0 0.0 0.0 50.0
1,650.0 1.4 10,300.0 88,000.0 251.0 3,300.0
666.7 11.7
833.3 11.7
1,118.0 4.5
0.0 0.0 0.0 110.4 0.0 0.0
0.0 0.2 15,200.0 199,000.0 15.0 90.0
0.0 0.0 0.0 85.0 0.0 1.5
660.0 13.2 8,800.0 33,000.0 45.0 300.0
120.0 4.3 9,500.0 16,000.0 53.0 370.0
150.0 0.0 5,100.0 11,000.0 37.0 130.0
200.0 0.1 6,200.0 10,000.0 22.0 100.0
40.0 0.0 7,700.0 7,000.0 38.0 200.0
0.0 0.0 0.0 0.0 0.0 0.0
24 25 26 27 28 29
63
27
22
15
63
53
51
7
30
28
43
43
100
9
14
26
186
17
15
11
30
15
3
29
51
9
17
16
30
67
14
91
10
16
5
6
18
5
20
27
23
47
104
37
17
84
43
80
35
5
27
16
26
39
20
32
28
20
11
17
0.0
453
30
134
185
713
42
407
320
320
0.0
108
150
137
25
134
665
377
275
346
267
249
270
221
113
285
454
13
328
78
187
166
58
224
107
60
101
101
155
165
61
242
355
226
344
61
60
205
0.0
108
300
118
293
66
125
314
0.0
148.9
221
650
263
0.0
192
0.0
106
206
219
366
0.0
81
180
276
0.0
163
0.0
240
950
113
258
274
0.0
0.0
206
0.0
0.0
0.0
239
151
170
225
0.0
325
184
193
178
172
0.0
217
186
185
311
243
146
0.0
130
33
26
252
160
180
190
238
240
237
190
188
178
173
177
272
115
161
208
209
166
40
37
132
423
227
119
149
177
211
166
289
41
114
142
202
92
70
0.0
107
968
888
0.0
203
96
103
94
375
517
393
95
105
119
157
0.0
15
18
4
0
0
30
1
0.0
0.0
0.0
15
192
194
449
0.0
0
2
10
13
13
0.0
21
47
166
54
23
180
38
51
28
30
28
86
43
32
33
17
61
46
69
66
63
25
35
40
45
261
70
79
20
63
49
34
95
46
24
50
29
22
20
25
67
64
49
16
34
57
0.0
0
0
0
0
0
480
310
537
850
298
0
0
24
0
346
0.0
351
134
455
274
75
351
85
287
362
387
308
427
78
60
370
137
53
393
375
80
263
318
205
34
0.0
31
33
40
99
183
0
135
70
192
28
52
47
203
180
61
200
40
62
69
52
60
110
0.0 0.0 0.0 0.0 0.0 0.0
67,000.0 15.0 221,000.0 356,000.0 36.5 86,000.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 1,000.0 0.0 2,000.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
4,000.0 20.0 3,000.0 8,000.0 0.9 872,000.0
382.2
488.9 2.0
504.0
488.9
163.0 166.0
240.0 205.0
Zn (mg) Water (g) Fiber (g) Cholesterol (mg) Saturated fat (g) MonoUns fat (g)
0.0 0.0 0.0 0.0 0.0 0.0
0.0 57.5
0.22 41.0
0.0 53.6
0.17 81.7
0.0 93.3
0.18 75.1
0.0 76.3
0.25 56.4
0.10 95.5
0.0 88.5
0.14 89.1
0.10 84.0
0.15 78.0
0.55 47.7
0.11 92.8
0.05 89.3
0.0 72.3
0.0 9.3
0.07 90.1
0.04 83.0
0.05 84.7
0.06 82.3
0.09 92.9
0.0 94.3
0.04 86.9
0.07 88.5
0.07 90.7
0.07 87.3
0.05 86.5
0.0 84.1
0.64 79.2
0.07 90.8
0.22 31.6
0.0 92.3
0.10 86.0
0.10 85.8
0.0 84.7
0.0 84.2
0.10 89.3
0.15 74.0
0.15 76.2
0.15 65.9
0.15 74.3
0.61 14.9
0.15 68.1
0.15 69.8
0.61 24.5
0.14 57.0
0.13 29.1
0.13 61.6
0.10 93.0
0.0 84.5
0.07 89.8
0.12 82.3
0.12 83.5
0.07 87.8
0.07 77.0
0.07 81.1
0.07 81.2
0.0 81.4
0.0 79.7
0.0 0.0
2.68 9.2
0.42 72.2
1.51 13.4
0.20 11.9
3.97 6.1
0.0 87.1
3.97 8.8
2.78 9.7
2.00 10.0
0.0 5.6
0.0 19.4
1.26 12.1
1.26 20.4
0.50 75.5
0.83 4.8
0.64 4.8
0.0 13.7
0.0 28.1
0.0 13.8
1.51 13.5
1.91 12.7
0.0 4.6
0.58 9.5
0.45 67.3
0.0 22.0
1.73 11.9
0.06 8.3
0.0 11.4
0.0 74.5
0.0 12.6
0.0 12.8
0.41 13.3
0.0 24.4
0.0 17.3
0.74 20.8
0.74 27.0
0.74 27.0
3.30 11.8
2.50 11.1
0.0 79.0
3.30 11.5
3.30 11.1
3.30 11.2
3.30 11.0
0.0 13.7
0.0 7.0
3.30 10.2
3.30 12.6
0.70 10.8
0.70 9.0
0.0 59.0
0.0 12.6
0.0 77.9
1.05 12.1
2.98 11.6
0.0 0.0
1.37 82.4
0.0 29.6
1.11 78.0
0.0 75.2
0.0 86.1
0.0 68.3
1.63 78.6
1.60 78.7
0.0 78.2
0.0 72.1
0.0 83.8
0.0 78.1
1.37 69.5
1.72 70.8
0.0 65.3
0.77 74.5
0.0 70.4
0.0 77.2
1.59 16.1
0.51 80.9
0.0 70.6
1.00 75.5
0.0 73.4
0.0 68.9
0.0 69.9
0.0 62.1
0.0 73.8
0.0 65.2
0.0 77.8
0.0 82.8
0.0 75.1
0.0 79.5
0.0 67
0.0 75
0.45 79.1
0.52 74.6
0.0 76.3
0.0 44.8
0.0 44.8
0.0 72.5
0.0 79.1
0.40 82.4
0.0 76.5
0.0 76.0
0.0 77.8
0.0 0.0
0.0 79.2
1.42 83.8
0.0 76.5
1.17 79.1
3.33 60.7
0.0 73.8
3.52 61.4
1.74 69.2
0.0 57.0
1.19 73.2
1.19 71.3
1.36 54.3
2.20 70.4
1.54 75.5
6.59 73.6
3.07 73.6
0.0 82.0
2.11 78.1
4.32 75.9
1.70 77.0
4.00 70.8
1.42 79.5
0.76 68.8
1.92 79.6
0.0 20.2
0.0 22.6
0.0 29.9
3.41 52.3
1.90 47.9
1.90 49.3
2.03 57.9
0.92 35.0
1.30 75.5
1.84 40.1
1.84 47.9
2.02 49.4
1.84 38.2
1.17 32.8
0.0 0.0
0.94 27.2
4.08 3.2
3.34 3.9
0.0 80.0
0.77 74.5
0.39 90.1
0.38 87.8
0.40 87.8
0.0 55.0
0.0 33.5
2.75 22.2
0.59 87.9
0.67 73.8
0.74 75.4
0.97 85.2
0.0 0.0
0.01 94.5
0.0 93.2
0.0 95.0
0.01 89.5
0.0 89.0
0.44 91.4
0.01 99.6
0.0 0.0
0.0 0.0
0.0 0.0
0.03 87.6
1.05 75.9
1.11 75.4
2.30 50.1
0.0 0.0
0.00 0.6
0.18 2.0
0.22 14.1
0.0 48.2
0.0 39.7
0.0 0.0
0.0 88.9
0.0 60.2
1.02 16.6
0.26 72.6
0.0 89.1
1.16 61.4
0.85 86.7
0.49 92.9
0.13 93.4
0.16 89.7
0.0 87.5
0.41 87.3
0.0 95.0
0.0 93.5
0.16 91.2
0.16 92.9
0.52 88.7
0.18 93.1
0.18 92.4
0.28 91.6
0.50 85.6
0.74 93.2
0.54 92.3
0.53 89.5
0.53 90.0
0.0 87.4
1.11 86.7
0.0 83.4
0.15 96.6
0.23 93.4
0.18 95.7
0.27 94.7
0.19 88.1
0.0 85.1
0.25 89.6
0.12 87.8
0.28 95.1
0.0 89.5
0.17 94.2
0.17 94.8
0.0 77.7
0.20 75.0
0.24 88.2
0.24 89.0
0.0 95.4
0.15 75.7
0.0 0.0
0.00 0.0
0.00 0.0
0.00 0.0
0.00 0.0
0.00 0.0
3.12 4.5
2.20 5.8
0.0 3.6
4.06 1.2
3.31 2.0
0.00 0.1
0.0 16.0
0.09 15.9
0.00 16.0
3.09 4.1
0.0 0.0
0.0 10.1
1.24 72.6
2.83 12.6
3.67 12.5
1.38 75.8
2.83 11.7
1.06 77.8
0.0 56.5
2.79 12.2
2.79 13.6
3.65 13.6
2.81 12.2
0.0 86.0
1.53 75.9
3.43 11.4
0.58 60.6
1.01 72.8
3.14 11.9
4.78 13.0
1.27 74.6
4.78 12.4
2.83 11.6
2.83 12.2
0.95 72.5
0.0 0.0
0.30 69.9
0.0 68.8
0.0 71.6
0.30 9.9
0.0 15.3
0.0 79.8
0.0 12.0
0.0 11.0
0.0 11.1
0.0 83.7
0.29 73.2
0.29 74.5
0.0 14.1
0.0 13.3
0.33 81.0
0.0 14.8
0.35 87.6
0.24 59.0
0.24 53.7
0.24 58.9
0.24 62.0
0.0 14.3
0.0 0.0 0.0 0.0 0.0 0.0
470.0 78.2 0.0 71.0 0.1 0.1
0.0 0.0 0.0 0.0 7.4 63.3
0.0 0.0 0.0 0.0 10.3 19.5
0.0 0.0 0.0 0.0 9.4 20.2
0.0 0.0 0.0 0.0 12.9 27.6
0.0 0.0 0.0 0.0 13.8 73.0
0.0 0.0 0.0 485.0 19.9 29.0
10.0 0.0 0.0 0.0 15.7 22.8
220.0 80.0 3.2 0.0 1.4 7.9
0.7
7.5 10.0
1.2 5.0
4.0
7.6
3.5
0.0 0.0 0.0 0.0 0.0 0.0
970.0 85.2 0.0 2.0 0.1 0.0
0.0 0.0 0.0 0.0 0.0 0.0
240.0 88.3 2.8 0.0 0.0 0.0
320.0 94.8 1.0 0.0 0.1 0.0
60.0 92.5 0.4 0.0 0.0 0.0
40.0 87.7 0.3 0.0 0.0 0.0
90.0 90.1 0.1 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
36 37 38
2.8
6.0
witloof
Drink at least 2 to 3 liter water per day. water
look
abrikozen
abrikozen, gedroogd
boekweit
Great source of vitamine E amandelen
waxy maize starch
Branched chain amino acids aminozuren, BCAA's
Essential amino acids aminozuren, EAA's
Great source of iron cashewnoten
kikkerbilletjes
blauwe bes (bosbes)
haring
rijst, wit, korte korrel
rijst, wit, medium korrel
rijst, wit, lange korrel
rijst, bruin, lange korrel
tonijn, blauwvin
tonijn, geelvin
tonijn, blik in eigen nat
hazelnoten
Great source of carbohydrates with low glycemic index haver
Great source of carbohydrates with low glycemic index; great to add to your shake haver, fijn poeder
suiker, bruine
suiker, tafel (sucrose)
bloemsuiker
kabeljauw
aubergine
aubergine
Brinta classic
broccoli
brownies
makreel
paardevlees, mager
cacaopoeder
pompoen
pompoen
inktvis
inktvis, gefrituurd
Cholesterol: 152 mg garnalen
zoete aardappel
krab
varkens, ham, mager
rundsvlees, plakjes
rundsvlees, mager
Slow absorbing source of protein (7 hours) casene/melk, isolaat
Slow absorbing source of protein (7 hours) casene/melk, concentraat
kastanje
gerst
uien
Great protein snack. High in sodium. beef jerkey (snack)
rogge
varkensvlees, spek
kersen
krieken
krieken, ingeblikt
sjalotten
erwten
Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special K chocolade
chocolade, wit
chocolade, bruin
chocolade, zwart, 45-59% cacao
chocolade, zwart, 60-69% cacao
chocolade, zwart, 70-85% cacao
hert, mager
pruimen
pruimen, gedroogd
eiwit
kokosnoot
kool
boerenkool
boerenkool
kool, rood
spruitjes
bloemkool
chocopasta met hazelnoten
lamsvlees, mager
100% pure creatine monohydrate creatine
croissanten, boter
kouskous
struisvogelvlees
krab, ingeblikt
ananassap
mozarella kaas, mager
tilapiavis
dextrose (glucose)
perziken
schelvis
Contains lots of vitamins and minerals spaghetti, volkoren, droog
Contains lots of vitamins and minerals spaghetti, groen, droog
Glycemic Index: 42 (boiled) spaghetti, droog
Glycemic Index: 42 (boiled) spaghetti, droog, verrijkt
asperge
Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special K rode bessen
spinazie
spinazie, ingeblikt
noedels, eieren
frambozen
aardbeien
bonen, gevlekt
bonen, wit
snijboon, geel
snijboon, groen
bonen, geel
bonen, rood (nierboon)
bonen, roze
bonen, nierboon
bonen, zwart
bonen, klein, wit
fructose
Great source of vitamin A gans, lever, rauw
gans, vlees zonder vel
bonen, wit (navy)
limaboon
boekweit meel
tarwemeel, volkoren
vijgen, droog
heilbot
champignons
hotdog
Cholesterol: 420 mg per 100 g eieren
ham (hesp), plakjes
kalkoen, ham, plakjes
High in glucose and fructose druivensap
Great source of vitamin A wortelsap
Great source of vitamin C kiwi
melk, volle
lactose
kreeft
melkpoeder, mager, droog
melk, mager
melk, 2% vet
melk, halfvolle (1,5%)
melk, 1% vet
sla, rood
sla, groen
linzen
Great source of vitamin C lychees
Great source of vitamin C lychees , gedroogd
varkens, lendestuk, mager
Glycemic Index: 47 (boiled) macaroni, droog
mas, rauw
mas, droog
maltodextrine
pinda's, gebrand
pindakaas (> 90%)
Contains lots of fructose appelen
Contains lots of fructose appelsap
mosselen
perziken, gedroogd
honingmeloen
kanteloep (wratmeloen)
honing
gierst
bloedworst
Great source of vitamins and minerals but also contains lots of sugar muesli, gedroogd fruit en noten
mungboon
rapen
nachos met kaas
nacho's chips (snack)
Great source of vitamin C sinaasappelen
nectarine (perzik)
okkernoten
yam (zoete aardappel)
wafels, chocolade
wafels, vanille
okra
pecannoten
popcorn, olie-gepopt
popcorn, lucht-gepopt
brood, rogge
brood, wit
brood, wit, toost
brood, volkoren
brood, haver
brood, meergranen
brood, pita, volkoren
brood, rozijnen
brood, pita, wit
brood, tarwe
pannekoeken
aardappel
frieten
aardappel, rood
papaja's
rozijnen, gedroogd
Glycemic Index: 42 (boiled) pasta, droog
aardappel chips (snack)
aardapple, wit
foie gras, ganzenlever
Great source of vitamin A leverpastei
eend, vlees zonder vel
Great source of vitamin A eend, lever, rauw
kalkoen, borst
kalkoen, bil
kalkoen, lever, rauw
platvis
augurk
komkommer
peren
witvis
zwaardvis
paprika, groen
paprika, geel
paprika, rood
ananas
ananas, ingeblikt
pistache noten
pistache noten, gebrand, zout
Great source of carbohydrates bananen
kip, bil
kip, borst
Great source of vitamin A kip, lever
kip, borst, plakjes
Great source of vitamin C pompelmoes
kwark, mager
cottage cheese, 1% vet
cottage cheese, vet
cottage cheese, mager
mozarella kaas, vet
kaas, gouda
radijzen
zaagbuikvis
bieten
kool, savooie
cottage cheese, 2% vet
Great source of vitamin A leverworst
Great source of omega-3 fatty acids zalm
watermeloen
Great source of omega-3 fatty acids lijnzaad
inktvis
sojabonen
sojabonen, groen
sojascheuten
Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special K
Fast absorbing source of protein (2 hours) wei, isolaat
Fast absorbing source of protein (2 hours) wei, concentraat
kalfsvlees, mager
tomaten
tomaten, ingeblikt
tomaten, geel
tomaten, oranje
rijstkoekjes (snack)
popcorn koekjes
tortilla chips (snack)
tarwe
forel
High in glucose and fructose druiven
vitargo