tabla de planificación

Tus datos personales Índice de Masa corporal (IMC) (BMI)

Género (hombre / mujer) : hombre género IMC: 22.9

Edad : 25 años Magra (IMC): 19.4Estatura (cm) : 1 pulg = 2.54 cm 175 cm Tasa de MetabolismoPeso (kg) : 1 kg = 2.205 lb 70.0 kg Tasa de Metabolismo basal :Grasa Corporal (%) : Mantenimiento 15.0 % Mantenimiento:Masa Corporal Magra (kg) :Perder grasa (PG) 59.5 kg PG (déficit): -15%Nivel de Actividad : Ganar musculatura (GM) 1.650 actividad GM (excedente): +10%

Tu Meta 2 2,321 kcal 580 kcal/m gramos porProteínas (gr/lb): 1.15 708 kcal 177 grCarbohidratos (gr/lb): 1.88 1,156 kcal 289 grGrasas (gr/lb): 0.33 457 kcal 51 gr

Comida / Hora Producto Cantidad Unidad Kcal Proteína (g)

TOTAL de kcal: 2321 1,418 36%

Comida 1: 624 100 gr 396 13

Desayuno 463 120 gr 43 1

Hora: 462 120 gr 70 1

5:00 AM 625 200 ml 88 6

626 15 gr 54 3

330 - 0 0

623 25 gr 99 20

1 0 - 0 0

Total 751 44

Energía % 24%

% de RDA 32% 25%

Comida 2: 576 200 gr 216 42

Pre-entrenamiento 627 200 gr 450 40

Hora: 605 0 gr 0 0

10:00 AM 359 0 gr 0 0

617 0 gr 0 0

205 0 - 0 0

57 0 gr 0 0

1 0 - 0 0

Total 666 82

Energía % 49%

% de RDA 29% 47%

Comida 3: 289 0 - 0 0

Post-entrenamiento 330 0 - 0 0

Hora: 330 0 - 0 0

3:00 PM 330 0 - 0 0

353 0 - 0 0

E3

Índice de Masa Corporal Magra.

C6

Deja esta celda en blanco si no conoces tu % de grasa corporal.

F7

Si usted desea perder peso debería comer de 10-30% calorías menos que el nivel de mantenerse.

C8

SELECCIONA TU NIVEL DE ACTIVIDAD: 1.200 = Sedentaria: sin actividad física. Trabajo de oficina. 1.375 = Ligera: ejercicios leves. 1-3 días a la semana. 1.550 = Moderada: ejercicios moderados. 3-5 días a la semana. 1.650 = Intensa: Programa de entrenamiento con intenso con pesas. / 4-5 días a la semana. 1.725 = Muy Activa: Ejercicios intensos. Deporte 6-7 días a la semana. 1.900 = Extra: Fuerte y prolongado ejercicio diario. Deporte + entrenamiento físico. Precaución: La gente con medicación puede tener valores hasta dos veces por encima de los anteriores.

F8

Si usted desea ganar peso debería comer de 10-30% calorías más del nivel de Mantenerse.

C9

Basado en los datos que ingresaste, este es el número de kcalorías que debes ingerir diariamente para alcanzar TU META.

B10

Escribe los gramos de PROTEÍNA por cada libra de tu peso, que vas a consumir en tu dieta. Revisa la pestaña "Ayuda" para una guía.

B11

Los gramos de CARBOHIDRATO por cada libra de tu peso, que vas a consumir en tu dieta, son calculados automáticamente. Tú debes únicamente llenar los gramos de Proteína y de Grasa.

B12

Escribe los gramos de GRASA por cada libra de tu peso, que vas a consumir en tu dieta. Revisa la pestaña "Ayuda" para una guía.

305 0 - 0 0

242 0 - 0 0

1 0 - 0 0

Total 0 0

Energy % 0%

% of RDA 0% 0%

Comida 4: 330 0 - 0 0

Cena 353 0 - 0 0

Hora: 289 0 - 0 0

8:30 PM 353 0 - 0 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

Total 0 0

Energy % 0%

% of RDA 0% 0%

Comida 5: 353 0 - 0 0

353 0 - 0 0

Hora: 330 0 - 0 0

330 0 - 0 0

330 0 - 0 0

289 0 - 0 0

1 0 - 0 0

1 0 - 0 0

Total 0 0

Energía % 0%

% de RDA 0% 0%

Comida 6: 205 0 - 0 0

63 0 - 0 0

Hora: 242 0 - 0 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

Total 0 0

Energy % 0%

% of RDA 0% 0%

Comida 7: 231 0 - 0 0

305 0 - 0 0

Hora: 330 0 - 0 0

305 0 - 0 0

236 0 - 0 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

Total 0 0

Energía % 0%

% de RDA 0% 0%

Comida 8: 305 0 - 0 0

63 0 - 0 0

Hora: 353 0 - 0 0

353 0 - 0 0

63 0 - 0 0

1 0 - 0 0

1 0 - 0 0

353 0 - 0 0

Total 0 0

Energía % 0%

% de RDA 0% 0%

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

TOTAL gram: 127

TOTAL Kcal: 1,418 507

TOTAL% 36%

OBJETIVO gramos: 177

DIFFERENCIA [ TOTAL - OBJETIVO ] gramos: -50

DIFFERENCIA [ TOTAL - OBJETIVO ] Kcal: -904 -201

Índice de Masa corporal (IMC) (BMI) Katch - McArdle Mifflin - St. Jeor Harris - Benedict Nivel Actividad

Mejor método Buen método No tan bueno Advertencia: las personas medicadas (cafeína, efedrina, hormonas tiroideas, esteroides, DNP, etc) pueden tener valores de hasta dos veces más altos que los indicados abajo.

Usa el % grasa corporal Usa la edad Usa la edad 1.2001.375

1,655 kcal por día 1,675 kcal por día 1,736 kcal por día 1.5502,731 kcal por día 2,764 kcal por día 2,864 kcal por día 1.650

kcal 2,321 kcal por día 2,349 kcal por día 2,434 kcal por día 1.725 kcal 3,004 kcal por día 3,040 kcal por día 3,150 kcal por día 1.900

4 comidas Recomendación dietética para un consumo de 2500 kcal (vitaminas-minerales en mcg) :44 gr 3,000 1,200 1,300 16,000 5,000 1,30072 gr Niveles tolerables de ingesta diaria (vitaminas-minerales en mcg) :13 gr 10,000 - - 35,000 - 100,000

Carbs (g) Grasas (g) Vit A (IU) Vit B-1 Vit B-2 Vit B-3 Vit B-5 Vit B-6

46% 18% 4% 18% 23% 148% 73% 134%

73 6 0 0 0 0 0 0

9 0 14 29 26 463 150 56

14 1 40 38 46 718 395 66

8 3 0 0 0 0 0 0

8 1 0 0 0 0 0 0

0 0 0 0 0 0 0 0

3 1 0 0 0 0 0 0

0 0 0 0 0 0 0 0

115 13 54 67 72 1,181 545 122

61% 15%

40% 25% 2% 6% 6% 8% 12% 10%

0 5 60 128 200 20,860 2,850 1,498

50 10 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

50 15 60 128 200 20,860 2,850 1,498

30% 20%

17% 30% 2% 11% 17% 140% 61% 124%

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

kg/m2

kg/m2

G9

Escribe aquí el número de comidas que deseas tener en el día. Ejemplo: 4

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0% 0%

0% 0% 0% 0% 0% 0% 0% 0%

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0% 0%

0% 0% 0% 0% 0% 0% 0% 0%

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0% 0%

0% 0% 0% 0% 0% 0% 0% 0%

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0% 0%

0% 0% 0% 0% 0% 0% 0% 0%

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0% 0%

0% 0% 0% 0% 0% 0% 0% 0%

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 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

165 28 114 195 272 22,041 3,395 1,620

658 252

46% 18% 4% 18% 23% 148% 73% 134%

289 51

-124 -23 1% - - 63% - 2%

-497 -205

% de la ingesta diaria recomendada (rojo significa que la ingesta de vitaminas-minerales es muy baja; el valor de su objetivo es 100%) :

% del límite máximo saludable (rojo significa que su ingesta devitaminas-minerales es muy alta) :

Es un valor entre 1.2 y 1.9 usado para calcular tu nivel de calorías de mantenimiento (Mantenimiento = BMR x nivel de actividad).

Advertencia: las personas medicadas (cafeína, efedrina, hormonas tiroideas, esteroides, DNP, etc) pueden tener valores de hasta dos veces más altos que los indicados abajo.

= Sedentaria: sin actividad física. Trabajo de oficina. = Ligera: ejercicios leves. 1-3 días a la semana. = Moderada: ejercicios moderados. 3-5 días a la semana. = Intensa: Programa de entrenamiento con intenso con pesas. / 4-5 días a la semana. = Muy Activa: Ejercicios intensos. Deporte 6-7 días a la semana. = Extra: Fuerte y prolongado ejercicio diario. Deporte + entrenamiento físico.

Recomendación dietética para un consumo de 2500 kcal (vitaminas-minerales en mcg) : Referencia :

400 2 90,000 200 15,000 120 550,000 1,000,000Referencia :

1,000 - 2,000,000 2,000 1,000,000 - 3,500,000 2,500,000

Vit B-9 Vit B-12 Vit C (mg) Vit D (IU) Vit E Vit K Choline Ca (mg)

17% 18% 125% 5% 13% 11% 33% 6%

0 0 0 0 0 0 0 0

29 0 70,560 0 348 3 6,840 19,200

25 0 31,440 0 1,044 9 14,760 30,000

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

54 0 102,000 0 1,392 12 21,600 49,200

15% 0% 122% 0% 10% 11% 4% 5%

8 0 2,400 10 380 0 146,800 10,000

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

8 0 2,400 10 380 0 146,800 10,000

2% 18% 3% 5% 3% 0% 29% 1%

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

http://en.wikipedia.org/wiki/Dietary_Reference_Intake




0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0% 0%

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0% 0%

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0% 0%

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0% 0%

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0% 0%

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

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 2 83,571 186 13,929 111 510,712 928,567

62 0 104,400 10 1,772 12 168,400 59,200

17% 18% 125% 5% 13% 11% 33% 6%

6% - 5% 1% 0% - 5% 2%

(rojo significa que la ingesta de vitaminas-minerales es muy baja; el valor de su objetivo es 100%) :

(rojo significa que su ingesta devitaminas-minerales es muy alta) :

Advertencia: las personas medicadas (cafeína, efedrina, hormonas tiroideas, esteroides, DNP, etc) pueden tener valores de hasta dos veces más 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%

0 0 0 0 0 0 0

58 492 15,600 463 28,800 183,600 0

108 828 26,400 804 34,800 181,200 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

166 1,320 42,000 1,267 63,600 364,800 1

20% 18% 11% 59% 10% 8% 1%

54 740 52,000 30 420,000 740,000 64

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

54 740 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

Y12

420.000 + 350.000

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 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%

0 0 0 23 0 0

1,200 168 109 2 0 0

1,200 504 103 8 0 0

0 0 0 0 0 0

0 0 0 6 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

2,400 672 212 39 0 0

5%

0% 7% 6% 110% 0%

232,000 1,160 152 0 128 1

0 0 0 25 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

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

0 0 0 0 0 0

0 0 0 0 0 0

0%

0% 0% 0% 0% 0%

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0%

0% 0% 0% 0% 0%

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0%

0% 0% 0% 0% 0%

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0%

0% 0% 0% 0% 0%

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0%

0% 0% 0% 0% 0%

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

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 1

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% 6 7

0 0 0 0 0

0 0 6 40 4

0 0 5 25 4

0 0 35 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 - -

0 1 46 6 7

16% 79% 40%

2 1 0 0 0

0 0 10 0 0

0 0 0 30 0

0 0 0 0 0

0 0 0 45 0

0 0 0 0 0

0 0 0 0 0

0 0 0 - -

2 1 10 0 0

44% 23% 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 0 - -

0 0 0 0 0

0 0 0 - -

0 0 0 - -

0 0 0 - -

0 0 0 - -

0 0 0 - -

0 0 0 0 0

0% 0% 0%

0 0 0 - -

0 0 0 - -

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 - -

0 0 0 - -

0 0 0 0 0

0% 0% 0%

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 - -

0 0 0 - -

0 0 0 - -

0 0 0 - -

0 0 0 - -

0 0 0 0 0

0% 0% 0%

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 - -

0 0 0 - -

0 0 0 - -

0 0 0 0 0

0% 0% 0%

0 0 0 0 0

0 0 0 0 0

0 0 0 - -

0 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 1 56 6 7

39% 34% 34% sugars of total carbs

Comentarios

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Monounsaturated fatty acids: 72.96 g

Great source of vitamin A

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Traducción del producto

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frambozen

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kip, borst

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tomaten, geel

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04/21/2023 document.xlsx

True-Natural-Bodybuilding.com

Género (hombre / mujer) : hombre sexoEdad : 25 añosEstatura (cm) : 175 cm = 5 'Peso (kg) : 70.0 kg = 154Masa Corporal Magra (kg) : 59.5 kg = 131Grasa Corporal (%) : 15.0 %Nivel de Actividad : 1.650 actividad (valor entre 1.2 y 1.9)

Índice de Masa Corporal = 22.9 Katch - McArdle

Índice de masa Corporal Mag 19.4 mejor métodoTasa de Metabolismo (masa corporal magra)Tasa de Metabolismo basal : 1655 kcal por díaMantenimiento: 2731 kcal por díaPG (déficit): -15% kcal 2321 kcal por díaGM (excedente): +10% kcal 3004 kcal por día

Tu Meta Perder grasa (PG) 2,321 Kcal gramos por díaProteínas (gr/lb): 1.15 708 kcal 177Carbohidratos (gr/lb): 1.88 1,156 kcal 289Grasas (gr/lb): 0.33 457 kcal 51Comida / Hora Producto Cantidad Unidad KcalComida 1: Cereal All Bran Original (Kellogs) 100 gr 396Desayuno fresas 120 gr 43Hora: frambuesas 120 gr 705:00 AM Leche de Soya (Vive Soy) 200 ml 88

Salvado de Trigo (Schullo) 15 gr 54 --------------- - 0Proteína Whey Isolada Vainilla (ON 25 gr 99 --------------- 0 - 0Total 751Energía %% de la cantidad diaria requerida. 32%

Comida 2: pollo, carne de pechuga 200 gr 216Pre-entrenamiento Cereal de Trigo A (Imparable) 200 gr 450Hora: tomates, amarillos 0 gr 010:00 AM aceite de oliva 0 gr 0

zanahorias 0 gr 0 --------------- 0 - 0Uva blanca P.C. 0 gr 0 --------------- 0 - 0

Total 666Energía %% de la cantidad diaria requerida. 29%

Comida 3: --------------- 0 - 0Post-entrenamiento --------------- 0 - 0Hora: --------------- 0 - 03:00 PM --------------- 0 - 0

--------------- 0 - 0 --------------- 0 - 0 --------------- 0 - 0

kg/m2

kg/m2



Tu Meta Perder grasa (PG) 2,321 Kcal gramos por díaProteínas (gr/lb): 1.15 708 kcal 177Carbohidratos (gr/lb): 1.88 1,156 kcal 289Grasas (gr/lb): 0.33 457 kcal 51Comida / Hora Producto Cantidad Unidad Kcal

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Tu Meta Perder grasa (PG) 2,321 Kcal gramos por díaProteínas (gr/lb): 1.15 708 kcal 177Carbohidratos (gr/lb): 1.88 1,156 kcal 289Grasas (gr/lb): 0.33 457 kcal 51Comida / Hora Producto Cantidad Unidad KcalComida 5: --------------- 0 - 0

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EnergíaTOTAL gram:TOTAL Kcal: 1,418 Kcal



Tu Meta Perder grasa (PG) 2,321 Kcal gramos por díaProteínas (gr/lb): 1.15 708 kcal 177Carbohidratos (gr/lb): 1.88 1,156 kcal 289Grasas (gr/lb): 0.33 457 kcal 51Comida / Hora Producto Cantidad Unidad KcalTOTAL%OBJETIVO gramos: 2,321 KcalDIFFERENCIA [ TOTAL - OBJETIVO ] gramos:DIFFERENCIA [ TOTAL - OBJETIVO ] Kcal: -904 Kcal



8.9 '' lbs lbs

(valor entre 1.2 y 1.9)

Mifflin - St. Jeor

buen métodouses age

1675 kcal por día2764 kcal por día2349 kcal por día3040 kcal por día

gramos por día gramos por comidagr 44 grgr 72 grgr 13 grProteína (g) Carbs (g) Grasas (g)13 73 61 9 01 14 16 8 33 8 10 0 020 3 10 0 044 115 1324% 61% 15%25% 40% 25%42 0 540 50 100 0 00 0 00 0 00 0 00 0 00 0 082 50 1549% 30% 20%47% 17% 30%0 0 00 0 00 0 00 0 00 0 00 0 00 0 0



gramos por día gramos por comidagr 44 grgr 72 grgr 13 grProteína (g) Carbs (g) Grasas (g)0 0 00 0 00% 0% 0%0% 0% 0%0 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00% 0% 0%0% 0% 0%



gramos por día gramos por comidagr 44 grgr 72 grgr 13 grProteína (g) Carbs (g) Grasas (g)0 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00% 0% 0%0% 0% 0%0 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00% 0% 0%0% 0% 0%0 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00% 0% 0%0% 0% 0%0 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00% 0% 0%0% 0% 0%Proteína Carbs Grasas127 165 28507 658 252



gramos por día gramos por comidagr 44 grgr 72 grgr 13 grProteína (g) Carbs (g) Grasas (g)36% 46% 18%177 289 51-50 -124 -23-201 -497 -205

1 2 3 4

Producto Cantidad Unidad Kcal --------------- 1 - 0.00Aceituna de botija P.C. 100 gr 321.30Aceitunas negras preparadas P.C. 100 gr 331.60Aguaje P.C. 100 gr 307.50Melocotón-Durazno-Blanquillo P.C. 100 gr 71.70Camu-camu P.C. 100 gr 26.50Chirimoya P.C. 100 gr 97.00Ciruela P.C. 100 gr 91.80Coco P.C. 100 gr 309.70Coco, agua de 100 gr 16.10Cocona P.C. 100 gr 46.70Fresa P.C. 100 gr 45.60Guanábana P.C. 100 gr 62.60Higo negro P.C. 100 gr 84.10Higo seco P.C. 100 gr 202.60Lima P.C. 100 gr 29.60Limón, jugo de 100 gr 42.60Lúcuma P.C. 100 gr 110.50Lúcuma, harina de 100 gr 365.60Mandarina P.C. 100 gr 39.50Mango P.C. 100 gr 67.00Manzana nacional P.C. 100 gr 60.50Maracuyá, jugo puro de 100 gr 68.90Melón P.C. 100 gr 26.10Melón enano P.C. 100 gr 21.80Membrillo P.C. 100 gr 48.10Naranja P.C. 100 gr 44.60Naranja agria, jugo de 100 gr 36.60Naranja de Huando P.C. 100 gr 50.20Níspero P.C. 100 gr 52.00Pacae ó Guaba P.C. 100 gr 62.50Palta P.C. 100 gr 141.70Papaya P.C. 100 gr 35.30Pasas sin pepas 100 gr 268.40Pepino dulce P.C. 100 gr 29.20Pera chilena P.C. 100 gr 54.90Pera de agua P.C. 100 gr 59.00Pera nacional P.C. 100 gr 61.40Pera perilla P.C. 100 gr 64.50Piña P.C. 100 gr 42.60Plátano de isla P.C. 100 gr 101.60Plátano de seda P.C. 100 gr 92.70Plátano guineo P.C. 100 gr 134.20Plátano manzano P.C. 100 gr 99.80Plátano, harina de 100 gr 334.40

Plátano maduro P.C. 100 gr 125.00Plátano morado P.C. 100 gr 118.20Plátano seco (Orejón) 100 gr 298.40Plátano verde P.C. 100 gr 169.40Plátano verde asado 100 gr 279.80Plátano verde sancochado 100 gr 152.70Sandia P.C. 100 gr 27.30Mango ciruelo (Taperibá) P.C. 100 gr 61.90Toronja P.C. 100 gr 41.20Tuna P.C. 100 gr 64.80Tuna colorada P.C. 100 gr 64.40Uva blanca P.C. 100 gr 48.20Uva borgoña P.C. 100 gr 91.50Uva italia P.C. 100 gr 73.30Uva negra P.C. 100 gr 74.10Uva quebranta P.C. 100 gr 73.70Zapote P.C. 100 gr 81.50 --------------- 1 - 0.00kiwicha o achis 100 gr 387.00Arroz pilado o pulido cocido 100 gr 111.30Arroz blanco corriente 100 gr 347.90Arroz con cáscara 100 gr 344.40Avena envasada 100 gr 382.30Avena, hojuela cocida 100 gr 53.30Avena, hojuela cruda 100 gr 378.00Cebada con cáscara 100 gr 361.60Cebada, mashka o machica 100 gr 350.30Cebada tostada, harina integral 100 gr 384.32Chancay (bizcocho) 100 gr 354.90Fideo crudo fortificado con hierro 100 gr 350.20Fideo tallarín crudo fortificado con hierro 100 gr 317.30Fideo tallarín sancochado fortiticado con hierro 100 gr 97.60Galleta de soda (Salada) 100 gr 444.70Galleta de vainilla (Dulce) 100 gr 437.90Maiz alazan 100 gr 356.90Maiz alazan, jora fresca de 100 gr 296.00Maiz alazan, jora seca de 100 gr 355.60Maiz amarillo 100 gr 364.40Maiz, blanco crudo 100 gr 364.00Maíz, blanco tostado 100 gr 398.60Maiz, cancha tostada de 100 gr 370.30Maiz, grano fresco (Choclo) 100 gr 131.60Maiz, germinado seco 100 gr 321.60Maiz, harina de 100 gr 378.10Maiz, maicena 100 gr 366.61Maiz, morado sin coronta 100 gr 364.60Maiz, mote de (Sancochado) 100 gr 106.50Maiz, para mote pelado 100 gr 355.70Maiz, para mote sin pelar 100 gr 351.10Maiz, polenta cruda de 100 gr 340.00

Pan de cebada (Serrano) 100 gr 295.40Pan de labranza 100 gr 328.30Pan de molde 100 gr 326.50Pan francés 100 gr 287.00Pan francés fortificado con hierro 100 gr 287.00Quinua blanca (Junín) 100 gr 373.40Quinua blanca (Puno) 100 gr 376.50Quinua cocida 100 gr 88.10Quinua 100 gr 373.00Quinua dulce, blanca (Junín) 100 gr 383.30Quinua dulce, blanca (Puno) 100 gr 369.70Quinua dulce, rosada (Junín) 100 gr 382.40Quinua, harina de 100 gr 348.20Quinua, hojuelas de 100 gr 381.70Quinua rosada (Puno) 100 gr 378.00Quinua, semola de 100 gr 389.50Trigo, harina fortificada con hierro de 100 gr 365.20Trigo, harina tostada de (Machica) 100 gr 362.00Trigo, mote de (Sancochado) 100 gr 163.40Trigo, pelado 100 gr 350.60Trigo resbalado cocido 100 gr 88.30Trigo, semola de 100 gr 354.70Trigo 100 gr 357.10 --------------- 1 - 0.00Atún en ac. Vegt campomar 100 gr 272.80Pescado bacalao seco salado 100 gr 77.78Pescado bonito P.C. 100 gr 226.30Pescado bonito, huevera de 100 gr 76.64Pescado bonito, músculo claro 100 gr 84.60Pescado bonito, músculo oscuro 100 gr 99.00Pescado bonito, pulpa asada 100 gr 86.00Pescado bonito, seco salado P.C. 100 gr 105.84Pescado caballa, en conserva 100 gr 87.46Pescado caballa, fresco crudo 100 gr 79.80Pescado caballa, salado 100 gr 136.30Pescado cabinza 100 gr 65.20Pescado cabrilla 100 gr 77.60Pescado carachama P.C. 100 gr 114.78Pescado chita P.C. 100 gr 150.20Pescado chita, huevera de 100 gr 180.70Pescado chita, pulpa asada 100 gr 109.42Pescado cojinova 100 gr 134.60Pescado corvina P.C. 100 gr 82.90Pescado jurel, en conserva 100 gr 272.61Pescado jurel, fresco crudo 100 gr 76.10Pescado lenguado 100 gr 131.40Pescado lisa 100 gr 101.80Pescado lorna, fresco crudo 100 gr 106.90Pescado lorna, pulpa seca salada P.C. 100 gr 133.90Pescado lorna, salado 100 gr 142.90

Pescado merluza, fresco crudo 100 gr 225.20Pescado merluza, seco 100 gr 122.10Pescado paiche, seco P.C. 100 gr 144.90Pescado pampanito P.C. 100 gr 90.80Pescado pejerrey 100 gr 60.40Pescado perico 100 gr 93.00Pescado sardina, con aceite 100 gr 67.90Pescado sardina, con tomate 100 gr 127.00Pescado sardina, en grated (en conserva) 100 gr 115.20Pescado sardina, filete (en conserva) 100 gr 86.07Pescado sardina, fresco crudo 100 gr 112.90Pescado toyo, fresco 100 gr 91.10Pescado toyo, seco salado 100 gr 156.00Pescado tramboyo P.C. 100 gr 164.00Pescado trucha rosada P.C. 100 gr 130.60Pescado trucha, en conserva 100 gr 68.50Pescado trucha, fresca 100 gr 67.70Pota 100 gr 100.00Pota, concentrado proteico de 100 gr 94.70Pulpo P.C. 100 gr 86.80 --------------- 1 - 0.00Carnero, cabeza sancochada de 100 gr 107.20Carnero, panza de (Mondongo) 100 gr 68.20Carnero, patas sancochadas de 100 gr 102.50Carnero, sesos de 100 gr 110.20Carnero, pulpa gorda 100 gr 261.83Carnero, pulpa muy magra 100 gr 130.90Carnero pulpa semigorda 100 gr 247.40Cerdo, carne sin hueso 100 gr 193.90Cerdo, patas semigordas 100 gr 278.00Gallina, pechuga de (Sin piel) 100 gr 102.90Gallina, pierna de (Sin piel) 100 gr 114.80Pato, carne de 100 gr 321.40Pavo, carne de 100 gr 153.86Pollo, carne pulpa 100 gr 113.28Pollo, corazón de 100 gr 152.57Pollo, hígado de 100 gr 120.26Pollo, sangre cocida 100 gr 64.90Res, bazo de 100 gr 86.40Res, carne pulpa de 100 gr 99.60Res, corazón de 100 gr 98.46Res, hígado de 100 gr 134.60Res, panza de (Mondongo) 100 gr 99.10Res, pata sancochada de 100 gr 145.20Res, riñón de 100 gr 87.66Carnero, carne seca sin hueso (Chalona) 100 gr 306.50Chicharrón de cerdo (Cocido) 100 gr 597.80Chicharrón de prensa 100 gr 430.40Chorizo 100 gr 281.10Jamón del país 100 gr 336.40

Jamonada 100 gr 339.50Mortadela 100 gr 254.10Paté 100 gr 496.20Relleno 100 gr 115.40Salchicha blanca chica 100 gr 444.80Salchicha blanca grande 100 gr 359.10Hot Dog 100 gr 361.10Salchicha de "Huacho" 100 gr 457.20Tocino 100 gr 488.30 --------------- 1 - 0.00Leche condensada endulzada 100 gr 329.20Leche en polvo descremada 100 gr 359.49Leche en polvo entera 100 gr 487.30Leche evaporada descremada 100 gr 78.50Leche evaporada entera 100 gr 138.10Leche fresca c/menos de 1% grasa 100 gr 41.60Leche fresca caja entera Plusa 100 gr 62.00Leche fresca de vaca 100 gr 63.50Queso fresco de vaca 100 gr 264.10Queso mantecoso 100 gr 395.20Queso parmesano duro 100 gr 436.30Yogurt de leche entera 100 gr 61.77Yogurt frutado de leche semidescremada 100 gr 115.60Yogurt frutado leche descremada 100 gr 95.40Yogurt natural leche descremada 100 gr 55.26 --------------- 1 - 0.00Cerveza 100 gr 21.60Chicha de jora 100 gr 27.50Chicha de maiz morado con azúcar 100 gr 19.60Coca Cola 100 gr 42.00Inca Kola 100 gr 44.00"Leche" de soya 100 gr 39.80Té sin azúcar 100 gr 0.92Vino blanco (grado alcoholico: 12.0) 100 gr 416.00Vino tinto (grado alcoholico: 10.2) 100 gr 416.00 --------------- 1 - 0.00Huevo de gallina, clara de 100 gr 48.05Huevo de gallina, duro 100 gr 134.80Huevo de gallina P.C. 100 gr 136.80Huevo de gallina, yema de 100 gr 348.10 --------------- 1 - 0.00Azúcar granulada o refinada 100 gr 396.80Azúcar rubia 100 gr 388.80Miel de abeja 100 gr 342.40Mermelada de durazno 100 gr 206.10Mermelada frutilla 100 gr 241.00 --------------- 1 - 0.00Ají amarillo fresco P.C. 100 gr 45.10Ají amarillo molido fresco sin sal 100 gr 59.70Ají amarillo seco 100 gr 345.10

Ají colorado molido 100 gr 49.40Ají de mesa P.C. 100 gr 46.80Ajo sin cáscara 100 gr 151.20Albahaca sin tallo 100 gr 51.60Alcachofa P.C. 100 gr 24.60Apio sin hojas 100 gr 23.80Berenjena P.C. 100 gr 42.80Berenjena Costeña o tomate de árbol 100 gr 47.10Brocoli P.C. 100 gr 50.50Caigua P.C. 100 gr 17.00Caigua serrana P.C. 100 gr 23.30Cebolla blanca P.C. 100 gr 34.10Cebolla chilena P.C. 100 gr 27.70Cebollita china P.C. 100 gr 42.80Col blanca P.C. 100 gr 27.10Col crespa o repollo, sin cogollo 100 gr 28.30Coliflor sin tallo y sin hojas 100 gr 31.80Culantro sin tallo 100 gr 52.90Chiclayo, calabaza P.C. 100 gr 25.70Esparragos P.C. 100 gr 29.00Espinaca blanca P.C. 100 gr 38.20Espinaca negra sin tronco 100 gr 38.90Frijolito chino germinado 100 gr 51.10Hierbabuena P.C. 100 gr 49.40Huacatay sin tallo 100 gr 62.40Lechuga americana P.C. 100 gr 12.90Lechuga larga P.C. 100 gr 23.40Lechuga redonda P.C. 100 gr 15.40Nabo P.C. 100 gr 18.60Nabo, hojas de 100 gr 43.20Orégano fresco 100 gr 56.10Pimiento P.C. 100 gr 41.30Poro sin hojas 100 gr 48.40Rabanitos P.C. 100 gr 15.70Rocoto fresco P.C. 100 gr 42.10Tomate P.C. 100 gr 22.20Tomate italiano P.C. 100 gr 19.40Tomate, con carne salsa de 100 gr 106.10Tomate, salsa de 100 gr 27.90Vainitas P.C. 100 gr 44.70Zanahoria amarilla sin cáscara 100 gr 43.70Zapallo italiano P.C. 100 gr 17.00Zapallo loche P.C. 100 gr 91.70 --------------- 1 - 0.00Aceite vegetal de algodón 100 gr 900.00Aceite vegetal de girasol 100 gr 900.00Aceite vegetal de maíz 100 gr 900.00Aceite vegetal de olivo 100 gr 900.00Aceite vegetal de soya 100 gr 900.00Almendras 100 gr 623.14

Avellanas 100 gr 673.15Cacao, semillas secas 100 gr 603.50Castaña peruana (Nuez de Brasil) 100 gr 708.70Maní tostado, sin película 100 gr 635.00Manteca vegetal 100 gr 895.50Mantequilla 100 gr 746.00Mantequilla con sal 100 gr 733.63Margarina vegetal con sal 100 gr 732.60Nueces 100 gr 702.65 --------------- 1 - 0.00Arveja partida, harina de 100 gr 353.90Arveja, fresca sin vaina 100 gr 109.00Frijol amarillo común 100 gr 341.90Frijol caballero 100 gr 338.30Frijol caballero o blanco cocido 100 gr 94.00Frijol canario 100 gr 346.90Frijol canario cocido 100 gr 87.30Frijol canario fresco 100 gr 169.30Frijol canario serranito 100 gr 346.20Frijol castilla 100 gr 339.40Frijol negro 100 gr 338.10Frijol panamito 100 gr 344.10Frijol shimpe fresco 100 gr 52.10Garbanzo cocido 100 gr 101.80Garbanzos 100 gr 372.10Habas frescas, sin cáscara y sin vaina 100 gr 156.00Habas secas sin cáscara cocida 100 gr 107.70Habas, harina de 100 gr 352.70Lentejas chicas 100 gr 343.40Lentejas chicas cocidas 100 gr 99.70Lentejas grandes 100 gr 346.70Pallar seco 100 gr 338.00Pallar sin cáscara 100 gr 345.40Pallares con cáscara cocida 100 gr 106.00 --------------- 1 - 0.00Camote amarillo sin cáscara 100 gr 117.00Camote blanco 100 gr 120.90Camote morado sin cáscara 100 gr 111.10Camote, harina de 100 gr 353.70Maca (Tubérculo seco) 100 gr 326.80Maca silvestre 100 gr 75.80Maca, afrechillo 100 gr 341.00Maca, almidón 100 gr 355.60Maca, pasta integral 100 gr 338.60Olluco sin cáscara 100 gr 62.50Papa amarilla sin cáscara 100 gr 104.80Papa blanca 100 gr 98.50Papa chuño negro 100 gr 335.40Papa color morado deshidratada 100 gr 333.00Papa Huayro con cáscara 100 gr 72.46

Papa seca 100 gr 330.30Remolacha raíz 100 gr 46.21Yuca amarilla fresca sin cáscara 100 gr 160.60Yuca asada 100 gr 182.70Yuca blanca fresca sin cáscara 100 gr 162.20Yuca blanca sancochada 100 gr 149.40Yuca, harina de 100 gr 334.90 --------------- 1 - 0.00abadejo 100 gr 86.58aceite de canola 100 gr 900.00aceite de girasol 100 gr 900.00aceite de linaza 100 gr 900.00aceite de maíz (aceite de maíz) 100 gr 900.00aceite de oliva 100 gr 900.00aceite de pescado, el salmón 100 gr 900.00aceite de soja 100 gr 900.00aceitunas 100 gr 124.52aceitunas negras 100 gr 331.60achicoria (witlof) 100 gr 20.50agua 100 gr 0.00ajo 100 gr 162.18Albaricoques 100 gr 53.59Albaricoques, secos 100 gr 268.71alforfón 100 gr 369.60Almendras 100 gr 616.34almidón de maíz ceroso 100 gr 352.00Aminoácidos, BCAA's 100 gr 400.00Aminoácidos, EAA 100 gr 400.00anacardos 100 gr 588.29ancas de rana 100 gr 68.30arándanos 100 gr 63.89arenque 100 gr 153.20arroz, blanco, de grano corto 100 gr 347.28arroz, blanco, de grano medio 100 gr 349.02arroz, blanco, grano largo 100 gr 354.26arroz, marrón, de grano largo 100 gr 367.00atún, atún rojo 100 gr 137.42atún, el atún aleta amarilla 100 gr 102.07atún, enlatado en agua 100 gr 121.21avellanas) 100 gr 673.35avena 100 gr 394.74avena, polvo fino 100 gr 387.90azúcar, café 100 gr 392.84azúcar, de mesa (sacarosa) 100 gr 399.92azúcar, polvo 100 gr 399.08bacalao 100 gr 77.27Berengena 100 gr 28.55berenjena (berenjena) 100 gr 28.55Brinta clásico (harina integral de trigo en grano) 100 gr 322.90brócoli 100 gr 41.17

brownies 100 gr 421.50caballa 100 gr 199.41caballo, delgado 100 gr 126.96cacao en polvo 100 gr 433.30calabaza 100 gr 30.90calabaza de verano 100 gr 19.86calamar (Inkfish, sepia) 100 gr 87.06calamar, frito (Inkfish, sepia) 100 gr 170.24camarones 100 gr 100.45camote 100 gr 87.21cangrejo 100 gr 82.12carne de cerdo, pierna (jamón), magra 100 gr 130.61carne de res, en rodajas 100 gr 169.84carne de res, magra 100 gr 135.51caseína / leche, aislar 100 gr 374.10caseína / leche, concentrar 100 gr 375.10castaño 100 gr 194.45cebada 100 gr 360.96cebollas 100 gr 42.66cecina (merienda) 100 gr 152.90centeno 100 gr 359.47cerdo, tocino 100 gr 454.40cerezas, dulce 100 gr 70.08cerezas, guindas 100 gr 55.42cerezas, guindas, en conserva 100 gr 81.06chalotes 100 gr 78.10chícharos 100 gr 350.12chocolate Special K de Kellogg (cereales) 100 gr 407.07chocolate, blanco 100 gr 549.25chocolate, leche 100 gr 334.90chocolate, oscuro, 45-59% de cacao 100 gr 545.72chocolate, oscuro, 60-69% de cacao 100 gr 578.95chocolate, oscuro, 70-85% de cacao 100 gr 598.43ciervos, delgado 100 gr 113.62ciruelas 100 gr 51.00ciruelas, secas 100 gr 267.66clara 100 gr 48.05coco 100 gr 375.65col 100 gr 29.22col 100 gr 36.34col rizada 100 gr 59.54col, rojo 100 gr 36.64coles de Bruselas 100 gr 52.02coliflor 100 gr 30.08con sabor a chocolate de avellanas propagación 100 gr 537.85cordero, magra 100 gr 136.98creatina 100 gr 0.00cruasanes, mantequilla 100 gr 405.00cuscús 100 gr 366.52de avestruz, carne 100 gr 109.08

de cangrejo en lata 100 gr 93.15de jugo de piña 100 gr 54.00de queso mozzarella bajo en grasa 100 gr 251.40de tilapia 100 gr 95.62dextrosa (glucosa) 100 gr 400.00duraznos 100 gr 44.05eglefino 100 gr 82.12espagueti, trigo entero, seco 100 gr 371.24espaguetis secos, espinacas, 100 gr 366.77espaguetis, en seco 100 gr 364.43espaguetis, en seco, enriquecido 100 gr 364.43espárragos 100 gr 25.40Especial K de Kellogg bayas rojas (cereal) 100 gr 381.00espinacas 100 gr 29.47espinacas, conservas 100 gr 29.34fideos, huevos 100 gr 381.68frambuesas 100 gr 58.41fresas 100 gr 36.10frijol, pinto 100 gr 346.95frijoles, blancos 100 gr 342.17frijoles, broche de presión, de color amarillo 100 gr 36.88frijoles, complemento, verde 100 gr 37.18frijoles, de color amarillo 100 gr 354.20frijoles, de color rojo (del riñón) 100 gr 344.82frijoles, de color rosa 100 gr 350.77frijoles, los riñones 100 gr 341.83frijoles, negros 100 gr 348.62frijoles, pequeños blancos 100 gr 344.06fructosa 100 gr 400.00ganso, el hígado, en bruto 100 gr 129.28ganso, la carne sin piel 100 gr 155.17granos, blanco (azul marino) 100 gr 345.82habas 100 gr 345.57harina de trigo sarraceno 100 gr 360.74harina de trigo, de grano entero 100 gr 361.91higos, secos 100 gr 277.05hipogloso 100 gr 103.85hongos, blanco 100 gr 28.46hot dog 100 gr 249.56huevos 100 gr 142.86jamón (cerdo), en rodajas 100 gr 116.20jamón de pavo en rodajas 100 gr 124.32jugo de uva 100 gr 61.73jugo de zanahoria 100 gr 42.27kiwi 100 gr 67.88la leche, entera (3,25% de grasa) 100 gr 61.15lactosa 100 gr 400.00langosta 100 gr 85.30leche en polvo, sin grasa, seca 100 gr 359.49leche sin grasa (desnatada) 100 gr 34.04

leche, grasa 2% 100 gr 50.22leche, grasa 1,5% 100 gr 46.20leche, grasa de 1% 100 gr 42.17lechuga, rojo 100 gr 16.34lechuga, verde 100 gr 17.95lentejas 100 gr 353.06lichis 100 gr 73.40lichis, se seca 100 gr 308.80lomo de cerdo, magro 100 gr 114.37macarrones, seco 100 gr 364.43maíz , en bruto 100 gr 100.03maíz, seco 100 gr 377.38maltodextrina 100 gr 400.00maní, tostado 100 gr 627.70mantequilla de cacahuete (> 90%) 100 gr 632.11manzanas 100 gr 57.81manzanas jugo 100 gr 46.77mejillones 100 gr 82.52melocotones, secos 100 gr 266.60melón dulce 100 gr 39.78melón, melón 100 gr 37.71miel 100 gr 330.80mijo 100 gr 373.46morcilla 100 gr 374.06muesli, frutas secas y nueces 100 gr 394.10mungo granos 100 gr 351.56nabos 100 gr 30.22nachos con queso 100 gr 311.73nachos fichas (merienda) 100 gr 514.19naranjas 100 gr 51.84nectarina 100 gr 49.32nueces 100 gr 702.65ñame (batata) 100 gr 119.17obleas, el chocolate 100 gr 443.80obleas, vainilla 100 gr 451.20okra 100 gr 37.02pacanas (nueces) 100 gr 739.85palomitas de maíz, aceite de estallar 100 gr 601.35palomitas de maíz, palomitas de 100 gr 404.22pan de centeno 100 gr 256.90pan, blanco 100 gr 262.61pan, blanco, tostado 100 gr 289.60pan, de trigo integral 100 gr 247.11pan, harina de avena 100 gr 267.20pan, multi-grano 100 gr 264.87pan, pan pita, pan integral 100 gr 282.60pan, pasas de uva 100 gr 280.40pan, pita, blanco 100 gr 270.00pan, trigo 100 gr 266.44panqueques 100 gr 190.10

papa 100 gr 78.77papas fritas francés 100 gr 330.92papas, 100 gr 72.42papayas 100 gr 42.94pasas, se secó 100 gr 333.14pastas, seco 100 gr 364.43patatas fritas (merienda) 100 gr 557.08patatas, blanco 100 gr 70.46paté de foie gras, de oca 100 gr 458.84paté de hígado 100 gr 314.80pato, carne sin piel 100 gr 130.43pato, hígado, en bruto 100 gr 130.84pavo, carne de la pechuga 100 gr 104.25pavo, carne de muslo 100 gr 102.73pavo, el hígado, en bruto 100 gr 227.64peces planos (lenguado, platija) 100 gr 86.07pepinillos en vinagre 100 gr 12.16pepino 100 gr 12.44peras 100 gr 64.44pescado blanco 100 gr 129.10pez espada 100 gr 115.29pimienta dulce verde, 100 gr 23.53pimienta, amarillo, dulce 100 gr 31.17pimiento, rojo, dulce 100 gr 30.78piña 100 gr 55.72piña, enlatados 100 gr 65.27pistachos 100 gr 599.63pistachos,sal tostada, 100 gr 606.25Plátanos 100 gr 98.69pollo, carne de la pierna 100 gr 114.81pollo, carne de pechuga 100 gr 108.23pollo, hígado 100 gr 114.07pollo, pechuga en rodajas 100 gr 79.35pomelo 100 gr 35.74quark, sin grasa (requesón, queso fresco) 100 gr 62.70queso cottage, 1% de grasa 100 gr 69.62queso cottage, la grasa 100 gr 96.70queso cottage, sin grasa 100 gr 70.61queso mozarella, la grasa 100 gr 298.59queso, gouda 100 gr 355.60rábanos 100 gr 17.22frejol, de color naranja 100 gr 71.94remolacha 100 gr 46.21repollo, berza 100 gr 33.30requesón, el 2% de grasa 100 gr 84.01salchichas de hígado 100 gr 321.70salmón 100 gr 136.42sandía 100 gr 33.99semillas de lino 100 gr 568.12sepia (calamar, Inkfish) 100 gr 74.54

soja 100 gr 446.06soja, verdes 100 gr 157.20soya, germinados 100 gr 150.94Special K de Kellogg (cereales) 100 gr 387.95suero de leche, aislar 100 gr 367.80suero de leche, se concentran 100 gr 407.00ternera, magra 100 gr 110.74tomates 100 gr 21.00tomates en lata 100 gr 20.29tomates, amarillos 100 gr 18.18tomates, naranjas 100 gr 19.07tortas de arroz (merienda) 100 gr 384.00tortas de palomitas de maíz 100 gr 387.10totopos (merienda) 100 gr 503.64trigo 100 gr 364.23trucha 100 gr 142.57uvas 100 gr 76.72vitargo 100 gr 368.00yema 100 gr 316.66yogur, graso 100 gr 61.77yogurt, sin grasa 100 gr 55.26zanahorias 100 gr 44.20zucchini (calabacín) 100 gr 20.16zumo de limón 100 gr 30.13zumo de naranja 100 gr 48.11zumo de pomelo 100 gr 38.82MIS PRODUCTOS ------------------------ 0.00

Proteína Whey Isolada Vainilla (ON) 29.4 gr 117.00

Cereal All Bran Original (Kellogs) 100 gr 396.25

Leche de Soya (Vive Soy) 100 ml 44.10

Salvado de Trigo (Schullo) 25 gr 90.00

Cereal de Trigo A (Imparable) 40 gr 90.00

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Proteína (g) Carbs (g) Grasas (g) Vit A (IU) Vit B-1 Vit B-2 Vit B-30.0 0.0 0.0 0.0 0.0 0.0 0.0

0.8 7.3 32.12.2 30.3 22.42.3 18.1 25.10.6 17.1 0.10.5 5.9 0.11.2 22.6 0.21.0 21.5 0.23.4 10.8 28.10.7 3.1 0.10.9 9.2 0.70.7 8.9 0.80.9 14.3 0.20.9 19.9 0.13.6 46.6 0.20.6 5.9 0.40.5 9.7 0.21.5 25.0 0.54.0 82.0 2.40.6 8.6 0.30.4 15.9 0.20.3 14.6 0.10.9 16.1 0.10.5 5.8 0.10.6 4.4 0.20.3 11.5 0.10.6 10.1 0.20.5 8.2 0.21.2 10.9 0.20.3 12.7 0.00.6 14.8 0.11.7 5.6 12.50.4 8.2 0.12.4 63.8 0.40.3 7.0 0.00.3 13.2 0.10.4 13.0 0.60.4 14.5 0.20.6 14.4 0.50.4 9.8 0.20.9 23.6 0.41.5 21.0 0.31.4 31.7 0.21.1 23.4 0.23.1 79.6 0.4

1.2 29.6 0.21.0 28.1 0.23.7 68.2 1.21.0 40.9 0.21.5 68.0 0.20.7 36.8 0.30.7 5.9 0.10.6 14.2 0.30.6 8.8 0.40.8 15.4 0.00.6 15.5 0.00.3 11.3 0.20.9 21.3 0.30.4 17.7 0.10.2 18.1 0.10.5 17.7 0.10.9 18.8 0.3

0.0 0.0 0.012.80 69.1 6.62.40 25.2 0.17.80 77.6 0.75.90 75.7 2.0

13.70 71.3 4.71.30 10.9 0.5

13.30 72.2 4.08.40 77.5 2.08.60 77.4 0.78.68 80.2 3.28.80 64.4 6.99.40 77.7 0.29.50 69.6 0.13.10 21.3 0.0

10.10 68.0 14.76.00 74.9 12.78.20 72.7 3.75.40 62.3 2.87.00 73.8 3.66.70 73.6 4.85.90 76.1 4.07.20 82.1 4.66.70 79.8 2.73.30 27.8 0.86.20 67.0 3.28.70 71.2 6.50.26 91.3 0.17.30 76.2 3.42.60 21.1 1.35.90 78.3 2.15.70 78.7 1.58.30 74.0 1.2

7.20 66.2 0.29.60 71.8 0.36.80 69.2 2.58.40 62.9 0.28.40 62.9 0.2

12.20 67.2 6.213.30 67.1 6.12.80 16.3 1.3

13.60 66.6 5.811.10 67.4 7.711.60 68.9 5.312.30 67.1 7.29.10 72.1 2.68.50 78.6 3.7

12.50 67.6 6.419.50 53.8 10.710.50 76.3 2.07.90 79.9 1.22.50 37.0 0.68.40 76.1 1.42.80 18.6 0.37.80 78.4 1.1

10.30 74.7 1.90.0 0.0 0.0

19.6 0.0 21.614.4 2.6 1.152.3 0.0 1.917.8 0.9 0.219.8 0.0 0.618.9 0.0 2.620.6 0.0 0.416.9 7.8 0.813 3.7 2.3

15.9 0.0 1.816.3 0.0 7.914.5 0.0 0.818.5 0.0 0.423.2 2.6 1.319.1 0.0 8.222.9 0.0 9.925.5 0.0 0.823.3 0.0 4.619.6 0.0 0.562.8 0.0 2.415.2 0.0 1.723.4 0.0 4.217.2 1.5 3.023.8 0.0 1.321.1 0.0 5.524.0 3.4 3.7

24.8 0.0 1419.5 0.0 4.925.2 0.0 4.919.1 0.0 1.614.2 0.0 0.421.0 0.0 1.016.3 0.0 0.323.2 0.0 3.819.7 0.1 418.8 0.0 1.220.8 0.0 3.318.5 0.0 1.930.9 3.6 2.032.9 0.0 3.620.5 0.0 5.415.1 0.0 0.915.8 0.0 0.519.6 0.0 2.422.1 0.0 0.719.5 1.3 0.4

0.0 0.0 0.014.2 0.0 5.615.7 0.0 0.620.9 0.0 2.110.0 0.0 7.816.9 0.0 21.619.0 0.0 6.118.2 0.0 19.414.4 0.1 15.120.0 0.0 22.019.2 0.0 2.920.6 0.0 3.616.0 0.0 28.620.4 0.0 8.021.4 0.0 3.115.6 1.6 9.318.0 3.4 3.916.0 0.0 0.118.9 0.0 1.221.3 0.0 1.616.6 0.1 3.520.0 3.3 4.616.9 0.0 3.523.7 0.0 5.615.1 0.3 2.950.3 0.0 11.711.3 0.0 61.423.9 0.0 37.221.0 0.0 21.924.7 0.0 26.4

15.7 2.8 29.59.8 9.4 19.7

10.9 1.1 49.814.4 3.2 5.012.0 2.0 43.213.6 3.5 32.311.0 2.1 34.312.9 2.4 44.013.5 0.8 47.9

0.0 0.0 0.07.9 53.7 9.2

36.2 52.0 0.827.0 36.1 26.17.1 10.5 0.96.3 10.9 7.73.5 4.7 1.03.2 5.1 3.23.1 4.9 3.5

17.5 3.3 20.128.0 3.3 30.039.1 1.8 30.33.5 4.7 3.34.1 18.5 2.84.4 19.0 0.25.7 7.7 0.2

0.0 0.0 0.00.3 5.1 0.00.4 5.8 0.30.0 4.9 0.00.0 10.5 0.00.0 11.0 0.03.0 3.8 1.40.1 0.2 0.00.0 104.0 0.00.0 104.0 0.0

0.0 0.0 0.010.9 0.7 0.212.9 1.9 8.413.5 1.8 8.415.6 1.9 30.9

0.0 0.0 0.00.0 99.2 0.00.0 97.2 0.00.0 85.6 0.00.6 50.7 0.10.4 59.4 0.2

0.0 0.0 0.00.9 8.8 0.71.9 9.2 1.77.3 64.8 6.3

2.1 8.0 1.01.8 7.2 1.25.6 30.4 0.82.9 7.3 1.22.8 2.9 0.20.7 4.8 0.21.0 7.9 0.81.3 9.8 0.34.9 5.7 0.90.5 3.3 0.21.5 4.1 0.10.9 7.4 0.10.8 5.9 0.12.3 7.5 0.41.3 4.8 0.31.5 4.9 0.32.2 4.4 0.63.3 7.0 1.30.6 5.6 0.12.2 4.6 0.21.9 6.3 0.62.8 4.9 0.94.5 6.7 0.73.1 7.0 1.05.0 8.8 0.80.6 2.4 0.11.5 3.9 0.21.3 2.1 0.20.6 3.6 0.22.9 7.0 0.41.6 11.3 0.51.5 7.7 0.52.7 7.6 0.80.8 2.9 0.11.2 8.2 0.50.8 4.3 0.20.8 3.6 0.22.7 11.0 5.71.5 3.9 0.72.4 8.1 0.30.6 9.2 0.50.9 2.9 0.21.6 21.1 0.1

0.0 0.0 0.00.0 0.0 100.00.0 0.0 100.00.0 0.0 100.00.0 0.0 100.00.0 0.0 100.0

21.9 20.0 50.6

13.7 17.0 61.212.0 34.7 46.314.3 14.6 65.927.1 16.9 51.00.0 0.0 99.52.0 0.0 82.00.9 0.1 81.10.6 0.3 81.0

15.2 13.7 65.20.0 0.0 0.0

21.6 64.4 1.17.1 18.8 0.6

21.1 61.0 1.522.9 58.3 1.55.1 17.5 0.4

21.9 60.1 2.15.2 15.5 0.59.7 31.5 0.5

19.2 63.3 1.822.5 58.3 1.818.2 63.4 1.321.5 60.7 1.73.7 9.1 0.12.5 18.9 1.8

19.2 60.1 6.111.3 25.9 0.87.3 18.5 0.5

24.3 59.6 1.922.6 61.0 1.06.4 18.3 0.1

23.2 61.0 1.120.4 61.4 1.221.6 61.6 1.45.9 19.7 0.4

0.0 0.0 0.01.2 27.6 0.21.7 28.3 0.11.4 25.7 0.32.1 84.3 0.9

11.8 66.3 1.63.5 13.2 1.0

10.5 73.4 0.66.1 80.1 1.2

14.0 68.4 1.01.1 14.3 0.12.0 23.3 0.42.1 22.3 0.14.0 79.4 0.28.7 74.1 0.21.9 15.9 0.1

8.2 72.8 0.71.6 9.6 0.20.6 39.1 0.20.6 44.4 0.30.8 39.3 0.20.5 36.4 0.21.7 80.9 0.5

0.0 0.0 0.0 0.0 0.0 0.0 0.019.4 0.0 1.0 46.0 47.0 185.0 3,270.0

0.0 0.0 100.0 0.0 0.0 0.0 0.00.0 0.0 100.0 0.0 0.0 0.0 0.00.0 0.0 100.0 0.0 0.0 0.0 0.00.0 0.0 100.0 0.0 0.0 0.0 0.00.0 0.0 100.0 0.0 0.0 0.0 0.00.0 0.0 100.0 0.0 0.0 0.0 0.00.0 0.0 100.0 0.0 0.0 0.0 0.00.8 6.3 10.7 403.0 3.0 0.0 37.02.2 30.3 22.40.9 4.0 0.1 29.0 62.0 27.0 160.00.0 0.0 0.0 0.0 0.0 0.0 0.06.4 33.1 0.5 9.0 200.0 110.0 700.01.4 11.1 0.4 1,926.0 30.0 40.0 600.03.4 62.6 0.5 3,604.0 15.0 74.0 2,589.0

13.3 71.5 3.4 0.0 101.0 425.0 7,020.021.2 21.7 49.4 1.0 211.0 1,014.0 3,385.0

0.0 88.0 0.0 0.0 0.0 0.0 0.0100.0 0.0 0.0 0.0 0.0 0.0 0.0100.0 0.0 0.0 0.0 0.0 0.0 0.0

18.2 30.2 43.9 0.0 423.0 58.0 1,062.016.4 0.0 0.3 50.0 140.0 250.0 1,200.0

0.7 14.5 0.3 54.0 37.0 41.0 418.018.0 0.0 9.0 93.0 92.0 233.0 3,217.0

6.5 79.2 0.5 0.0 70.0 48.0 1,600.06.6 79.3 0.6 0.0 70.0 48.0 1,600.07.1 80.0 0.7 0.0 70.0 49.0 1,600.07.9 77.2 2.9 0.0 401.0 93.0 5,091.0

23.3 0.0 4.9 2,183.0 241.0 251.0 8,654.023.4 0.0 1.0 60.0 434.0 47.0 9,800.023.6 0.0 3.0 19.0 8.0 44.0 5,799.015.0 16.7 60.8 20.0 643.0 113.0 1,800.016.9 66.3 6.9 0.0 763.0 139.0 961.0

8.5 70.7 7.9 0.0 692.0 125.0 1,474.00.1 98.1 0.0 0.0 0.0 0.0 110.00.0 100.0 0.0 0.0 0.0 19.0 0.00.0 99.8 0.0 0.0 0.0 19.0 0.0

17.8 0.0 0.7 40.0 76.0 65.0 2,063.01.0 5.7 0.2 27.0 39.0 37.0 649.01.0 5.7 0.2 27.0 39.0 37.0 649.0

11.0 65.0 2.1 9.0 447.0 215.0 6,365.02.8 6.6 0.4 623.0 71.0 117.0 639.0

4.8 63.9 16.3 69.0 255.0 210.0 1,721.018.6 0.0 13.9 167.0 176.0 312.0 9,080.021.4 0.0 4.6 0.0 130.0 100.0 4,600.019.6 57.9 13.7 0.0 78.0 241.0 2,185.0

1.0 6.5 0.1 7,384.0 50.0 110.0 600.01.2 3.4 0.2 200.0 48.0 142.0 487.0

15.6 3.1 1.4 33.0 20.0 412.0 2,175.017.9 7.8 7.5 35.0 56.0 458.0 2,602.020.3 0.9 1.7 180.0 28.0 34.0 2,552.0

1.6 20.1 0.1 14,187.0 78.0 61.0 557.018.1 0.0 1.1 5.0 80.0 40.0 2,700.020.5 0.0 5.4 6.0 875.0 228.0 5,338.028.1 5.7 3.8 0.0 80.0 190.0 5,270.021.6 0.0 5.5 0.0 66.0 108.0 6,683.088.0 1.7 1.7 0.0 0.0 0.0 0.083.0 4.7 2.7 0.0 0.0 0.0 0.0

1.6 44.2 1.3 26.0 144.0 16.0 1,102.09.9 77.7 1.2 22.0 191.0 114.0 4,604.01.1 9.3 0.1 2.0 46.0 27.0 116.0

31.1 2.8 1.9 0.0 65.0 163.0 5,164.010.3 75.9 1.6 11.0 316.0 251.0 4,270.011.6 0.7 45.0 37.0 281.0 113.0 3,828.0

1.1 16.0 0.2 64.0 27.0 33.0 154.01.0 12.2 0.3 1,283.0 30.0 40.0 400.00.7 19.3 0.1 726.0 16.0 39.0 170.02.5 16.8 0.1 1,190.0 60.0 20.0 200.0

24.6 60.4 1.2 149.0 726.0 215.0 2,889.05.7 83.3 5.7 2,419.0 1,694.0 1,919.0 22,581.05.9 59.2 32.1 30.0 63.0 282.0 745.0

1.7 80.9 0.5 195.0 112.0 298.0 386.04.9 61.2 31.3 50.0 25.0 50.0 725.06.1 52.4 38.3 50.0 32.0 49.0 838.07.8 45.9 42.6 39.0 34.0 78.0 1,054.0

23.0 0.0 2.4 0.0 220.0 480.0 6,370.00.7 11.4 0.3 345.0 28.0 26.0 417.02.2 63.9 0.4 781.0 51.0 186.0 1,882.0

10.9 0.7 0.2 0.0 4.0 439.0 105.03.3 15.2 33.5 0.0 66.0 20.0 540.01.3 5.8 0.1 98.0 61.0 40.0 234.02.5 5.7 0.4 6,668.0 54.0 130.0 742.03.3 10.0 0.7 15,376.0 110.0 130.0 1,000.01.4 7.4 0.2 1,116.0 64.0 69.0 418.03.4 9.0 0.3 754.0 139.0 90.0 745.01.9 5.0 0.3 0.0 50.0 60.0 507.05.4 62.2 29.7 3.0 85.0 170.0 427.0

20.9 0.0 5.9 0.0 130.0 230.0 6,510.00.0 0.0 0.0 0.0 0.0 0.0 0.08.2 45.8 21.0 744.0 388.0 241.0 2,188.0

12.8 77.4 0.6 0.0 163.0 78.0 3,490.022.9 0.0 2.0 0.0 205.0 302.0 4,949.0

20.5 0.0 1.2 7.0 80.0 84.0 1,370.00.4 12.9 0.1 5.0 58.0 21.0 199.0

24.3 2.8 15.9 481.0 18.0 303.0 105.020.1 0.0 1.7 0.0 41.0 63.0 3,903.0

0.0 100.0 0.0 0.0 0.0 0.0 0.00.9 9.5 0.3 326.0 24.0 31.0 806.0

18.9 0.0 0.7 57.0 35.0 37.0 3,803.014.6 75.0 1.4 0.0 488.0 143.0 5,130.013.4 74.8 1.6 461.0 373.0 196.0 4,550.013.0 74.7 1.5 0.0 90.0 60.0 1,700.013.0 74.7 1.5 0.0 891.0 400.0 7,177.0

2.2 3.9 0.1 756.0 143.0 141.0 978.012.4 80.6 1.0 2,419.0 1,690.0 2,000.0 22,600.0

2.9 3.6 0.4 9,377.0 78.0 189.0 724.02.8 3.4 0.5 9,801.0 16.0 138.0 388.0

14.2 71.3 4.4 62.0 170.0 90.0 2,100.01.2 11.9 0.7 33.0 32.0 38.0 598.00.7 7.7 0.3 12.0 24.0 22.0 386.0

21.4 62.6 1.2 0.0 713.0 212.0 1,174.023.4 60.3 0.9 0.0 437.0 146.0 479.0

1.8 7.1 0.1 108.0 84.0 105.0 752.01.8 7.0 0.2 690.0 82.0 104.0 734.0

22.0 60.7 2.6 6.0 690.0 330.0 2,430.022.5 61.3 1.1 0.0 608.0 215.0 2,110.021.0 64.2 1.1 0.0 772.0 192.0 1,892.023.6 60.0 0.8 0.0 529.0 219.0 2,060.021.6 62.4 1.4 0.0 900.0 193.0 1,955.021.1 62.3 1.2 0.0 743.0 207.0 1,342.0

0.0 100.0 0.0 0.0 0.0 0.0 0.016.4 6.3 4.3 30,998.0 562.0 892.0 6,500.022.8 0.0 7.1 40.0 129.0 377.0 4,278.022.3 60.8 1.5 0.0 775.0 164.0 2,188.021.5 63.4 0.7 0.0 507.0 202.0 1,537.012.6 70.6 3.1 0.0 417.0 190.0 6,150.013.7 72.6 1.9 9.0 447.0 215.0 6,365.0

3.3 63.9 0.9 10.0 85.0 82.0 619.020.8 0.0 2.3 157.0 60.0 75.0 5,848.0

3.1 3.3 0.3 0.0 81.0 402.0 3,607.010.6 18.4 14.8 0.0 240.0 280.0 3,720.012.6 0.8 9.9 487.0 69.0 478.0 70.021.0 1.0 3.2 44.0 514.0 218.0 7,395.019.6 2.9 3.8 0.0 50.0 250.0 3,530.0

0.4 14.8 0.1 8.0 17.0 15.0 133.01.0 9.3 0.2 19,124.0 92.0 55.0 386.01.1 14.7 0.5 87.0 27.0 25.0 341.03.2 4.8 3.3 162.0 46.0 169.0 89.00.0 100.0 0.0 0.0 0.0 0.0 0.0

18.8 0.5 0.9 70.0 6.0 48.0 1,455.036.2 52.0 0.8 22.0 415.0 1,550.0 951.0

3.4 5.0 0.1 15.0 45.0 182.0 94.0

3.3 4.8 2.0 102.0 39.0 185.0 92.03.3 4.9 1.5 74.5 29.5 185.0 92.53.4 5.0 1.0 47.0 20.0 185.0 93.01.3 2.3 0.2 7,492.0 64.0 77.0 321.01.4 2.8 0.2 7,405.0 70.0 80.0 375.0

25.8 60.1 1.1 39.0 873.0 211.0 2,605.00.8 16.5 0.4 0.0 11.0 65.0 603.03.8 70.7 1.2 0.0 10.0 570.0 3,100.0

20.7 0.0 3.5 2.0 982.0 337.0 6,610.013.0 74.7 1.5 0.0 90.0 60.0 1,700.0

3.3 18.7 1.4 187.0 155.0 55.0 1,770.09.4 74.3 4.7 214.0 385.0 201.0 3,627.00.0 100.0 0.0 0.0 0.0 0.0 0.0

23.7 21.5 49.7 0.0 438.0 98.0 13,525.025.1 19.6 50.4 0.0 73.0 105.0 13,403.0

0.3 13.8 0.2 54.0 17.0 26.0 91.00.1 11.3 0.1 1.0 21.0 17.0 73.0

11.9 3.7 2.2 160.0 160.0 210.0 1,600.03.6 61.3 0.8 2,163.0 2.0 212.0 4,375.00.5 9.1 0.1 50.0 38.0 12.0 418.00.8 8.2 0.2 3,382.0 41.0 19.0 734.00.3 82.4 0.0 0.0 0.0 38.0 121.0

11.0 72.9 4.2 0.0 421.0 290.0 4,720.014.6 1.3 34.5 0.0 70.0 130.0 1,200.0

9.7 77.8 4.9 546.0 910.0 1,030.0 12,150.025.2 59.0 1.6 23.0 273.0 254.0 1,447.0

0.9 6.4 0.1 0.0 40.0 30.0 400.08.1 32.2 16.8 495.0 170.0 330.0 1,360.08.2 61.7 26.1 0.0 49.0 40.0 1,300.00.9 11.8 0.1 225.0 87.0 40.0 282.01.1 10.6 0.3 332.0 34.0 27.0 1,125.0

15.2 13.7 65.2 20.0 341.0 150.0 1,125.01.5 27.9 0.2 138.0 112.0 32.0 552.06.6 72.4 14.2 12.0 203.0 266.0 2,858.05.0 73.6 15.2 30.0 275.0 320.0 3,106.02.0 7.0 0.1 375.0 200.0 60.0 1,000.09.2 13.9 72.0 56.0 660.0 130.0 1,167.07.3 45.1 43.6 154.0 134.0 57.0 1,195.0

12.9 77.9 4.5 196.0 104.0 83.0 2,308.08.5 48.3 3.3 7.0 434.0 335.0 3,805.07.6 50.6 3.3 0.0 455.0 331.0 4,385.09.0 54.4 4.0 0.0 415.0 337.0 3,926.0

13.0 41.3 3.4 3.0 353.0 216.0 4,714.08.4 48.5 4.4 16.0 399.0 240.0 3,136.0

13.4 43.3 4.2 0.0 279.0 131.0 4,042.09.8 55.0 2.6 0.0 339.0 80.0 2,840.07.9 52.3 4.4 0.0 177.0 173.0 1,495.09.1 55.7 1.2 0.0 267.0 97.0 2,142.0

10.9 47.5 3.6 0.0 373.0 311.0 5,190.05.2 36.7 2.5 32.0 211.0 217.0 1,711.0

2.0 17.5 0.1 2.0 80.0 32.0 1,054.03.5 40.1 17.4 0.0 173.0 30.0 2,342.01.9 15.9 0.1 7.0 81.0 31.0 1,149.00.6 9.8 0.1 1,094.0 27.0 32.0 338.03.1 79.2 0.5 0.0 106.0 125.0 766.0

13.0 74.7 1.5 0.0 90.0 60.0 1,700.06.6 50.8 36.4 0.0 63.0 230.0 4,182.01.7 15.7 0.1 8.0 71.0 34.0 1,066.0

11.4 4.7 43.8 3,333.0 88.0 299.0 2,510.014.2 1.5 28.0 3,300.0 30.0 600.0 3,300.018.3 0.9 6.0 79.0 360.0 450.0 5,300.018.7 3.5 4.6 39,907.0 562.0 892.0 6,500.024.6 0.0 0.7 0.0 41.0 118.0 6,255.020.4 0.0 2.4 0.0 50.0 210.0 2,675.017.8 2.3 16.4 72,382.0 153.0 2,590.0 13,500.018.8 0.0 1.2 33.0 89.0 76.0 2,899.0

0.3 2.3 0.2 191.0 0.0 10.0 0.00.6 2.2 0.2 72.0 31.0 25.0 37.00.4 15.5 0.1 23.0 12.0 25.0 157.0

19.1 0.0 5.9 120.0 140.0 120.0 3,000.019.8 0.0 4.0 120.0 37.0 95.0 9,680.0

0.9 4.6 0.2 370.0 57.0 28.0 480.01.0 6.3 0.2 200.0 28.0 25.0 890.01.0 6.0 0.3 3,131.0 54.0 85.0 979.00.5 13.1 0.1 58.0 79.0 32.0 500.00.5 15.6 0.1 50.0 102.0 21.0 284.0

20.3 27.5 45.4 415.0 870.0 160.0 1,300.021.4 26.8 46.0 262.0 840.0 158.0 1,425.0

1.1 22.8 0.3 64.0 31.0 73.0 665.020.1 0.0 3.8 61.0 79.0 193.0 6,067.021.2 0.0 2.6 30.0 64.0 100.0 10,430.016.9 0.7 4.8 11,078.0 305.0 1,778.0 9,728.016.8 2.2 0.4 0.0 18.0 29.0 3,428.0

0.6 8.1 0.1 927.0 36.0 20.0 250.012.0 3.0 0.3 41.0 21.0 165.0 128.012.4 2.7 1.0 41.0 21.0 165.0 128.011.1 3.4 4.3 140.0 27.0 163.0 99.010.3 6.7 0.3 8.0 23.0 226.0 144.022.2 2.2 22.4 676.0 30.0 283.0 104.024.9 2.2 27.4 563.0 30.0 334.0 63.0

0.7 3.4 0.1 7.0 12.0 39.0 254.016.4 0.0 0.7 70.0 31.0 45.0 1,530.0

1.6 9.6 0.2 33.0 31.0 40.0 334.02.0 6.1 0.1 1,000.0 70.0 30.0 300.0

11.8 3.7 2.5 74.0 41.0 198.0 108.014.1 2.2 28.5 27,667.0 272.0 1,030.0 4,300.019.8 0.0 6.3 40.0 226.0 380.0 7,860.0

0.6 7.6 0.2 569.0 33.0 21.0 178.018.3 28.9 42.2 0.0 1,644.0 161.0 3,080.016.2 0.8 0.7 375.0 9.0 910.0 1,216.0

36.5 30.2 19.9 22.0 874.0 870.0 1,623.013.0 11.1 6.8 180.0 435.0 175.0 1,650.013.1 9.6 6.7 11.0 340.0 118.0 1,148.022.5 71.0 1.6 2,474.0 1,700.0 1,900.0 23,000.089.0 0.7 1.0 0.0 0.0 0.0 0.080.0 6.0 7.0 0.0 0.0 0.0 0.020.2 0.0 3.3 0.0 70.0 260.0 9,080.0

0.9 3.9 0.2 833.0 37.0 19.0 594.00.8 4.0 0.1 117.0 45.0 55.0 712.01.0 3.0 0.3 0.0 41.0 47.0 1,179.01.2 3.2 0.2 1,496.0 46.0 34.0 593.08.2 81.5 2.8 0.0 61.0 165.0 7,806.09.7 80.1 3.1 72.0 75.0 178.0 6,006.07.8 65.6 23.4 3.0 15.0 100.0 1,262.0

11.3 75.9 1.7 9.0 387.0 108.0 4,381.020.8 0.0 6.6 57.0 350.0 330.0 4,500.0

0.7 18.1 0.2 66.0 69.0 70.0 188.00.0 92.0 0.0 0.0 0.0 0.0 0.0

15.9 3.6 26.5 1,442.0 176.0 528.0 24.03.5 4.7 3.3 99.0 29.0 142.0 75.05.7 7.7 0.2 7.0 48.0 234.0 124.00.9 9.6 0.2 16,706.0 66.0 58.0 983.01.2 3.1 0.3 200.0 45.0 94.0 451.00.4 6.5 0.3 15.0 41.0 9.0 197.00.7 11.0 0.2 175.0 39.0 21.0 201.00.5 9.0 0.1 7.0 42.0 20.0 231.00.0 0.0 0.0

24.0 3.0 1.0

12.5 72.5 6.3

3.1 4.1 1.7

5.0 13.0 2.0

8.0 10.0 2.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

12 13 14 15 16 17 18

Vit B-5 Vit B-6 Vit B-9 Vit B-12 Vit C (mg) Vit D (IU) Vit E0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.000.000.00

15.302780.00

3.3036.800.900.804.50

42.0019.002.903.70

36.0044.202.20

11.6048.7024.801.30

22.0023.0015.3012.5092.3042.0043.901.201.406.80

47.702.30

29.701.906.502.503.60

19.904.204.301.107.301.30

5.602.301.80

10.401.403.403.005.90

50.6019.5025.501.404.702.802.200.708.90

0.01.300.000.900.000.000.000.000.001.90

•0.000.000.000.000.000.002.50

••

0.702.600.009.804.80

•1.200.002.100.001.902.100.90

•1.000.001.001.000.000.000.000.502.201.101.10

••

0.000.001.802.700.40

•0.700.004.80

0.0

18.300.005.20

•••

7.805.40

11.605.70

•9.300.808.70

•0.00

•4.704.000.701.60

10.10•••

•••

2.504.801.602.20

••

2.004.900.003.90

•5.909.801.000.00

•2.30

0.00.000.000.00

11.400.000.000.000.600.004.404.700.000.002.303.20

33.804.00

10.100.003.60

19.500.000.009.900.000.001.400.000.00

0.001.000.003.402.302.500.000.001.90

0.00.006.809.00

13.000.005.200.500.500.000.000.000.530.530.700.90

0.00.002.401.900.000.000.000.000.00.0

0.00.002.503.000.00

0.00.000.001.300.00.0

0.060.0016.206.00

19.20104.40

9.1020.000.008.306.302.30

114.0011.406.907.503.70

10.5031.4048.5075.3037.203.708.00

16.4015.2015.402.00

17.101.50

14.507.40

21.1049.2010.00

108.308.60

18.6014.9018.4032.509.400.009.60

17.4026.202.60

0.00.000.000.000.000.000.00

2.003.002.700.000.000.000.000.001.30

0.01.50

22.303.502.500.006.300.009.204.502.102.305.801.000.005.40

28.500.904.705.500.004.407.500.000.10

0.010.0012.9013.607.902.502.102.002.808.00

11.509.00

14.001.701.408.60

3.204.90

36.3022.9030.7022.7013.60

0.0 0.0 0.0 0.0 0.0 0.0 0.0358.0 287.0 3.0 3.2 0.0 42.0 230.0

0.0 0.0 0.0 0.0 0.0 0.0 17,460.00.0 0.0 0.0 0.0 0.0 0.0 41,080.00.0 0.0 0.0 0.0 0.0 0.0 17,500.00.0 0.0 0.0 0.0 0.0 0.0 14,300.00.0 0.0 0.0 0.0 0.0 0.0 14,350.00.0 0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0 8,180.0

15.0 9.0 0.0 0.0 900.0 0.0 1,650.0

145.0 42.0 37.0 0.0 2,800.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0 0.0

596.0 1,235.0 3.0 0.0 31,200.0 0.0 80.0240.0 54.0 9.0 0.0 10,000.0 0.0 890.0516.0 143.0 10.0 0.0 1,000.0 0.0 4,330.0

1,233.0 210.0 30.0 0.0 0.0 0.0 0.0469.0 143.0 50.0 0.0 0.0 0.0 26,220.0

0.0 0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0 0.0

864.0 417.0 25.0 0.0 500.0 0.0 900.00.0 120.0 15.0 0.4 0.0 8.0 1,000.0

124.0 52.0 6.0 0.0 9,700.0 0.0 570.0645.0 302.0 10.0 13.7 700.0 167.0 1,070.0

1,287.0 171.0 6.0 0.0 0.0 0.0 0.01,342.0 145.0 9.0 0.0 0.0 0.0 0.01,014.0 164.0 8.0 0.0 0.0 0.0 110.01,493.0 509.0 20.0 0.0 0.0 0.0 1,200.01,054.0 455.0 2.0 9.4 0.0 227.0 1,000.0

750.0 900.0 2.0 0.5 1,000.0 44.0 500.0124.0 217.0 2.0 1.2 0.0 0.0 0.0918.0 563.0 113.0 0.0 6,300.0 0.0 15,030.0

1,349.0 119.0 56.0 0.0 0.0 0.0 1,090.0201.0 125.0 32.0 0.0 0.0 0.0 700.0132.0 41.0 1.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0 0.0

153.0 245.0 7.0 0.9 1,000.0 36.0 640.0281.0 84.0 22.0 0.0 2,200.0 0.0 300.0281.0 84.0 22.0 0.0 2,200.0 0.0 300.0

1,008.0 341.0 44.0 0.0 0.0 0.0 820.0573.0 175.0 63.0 0.0 89,200.0 0.0 780.0

547.0 35.0 47.0 0.1 0.0 0.0 150.0856.0 399.0 1.0 8.7 400.0 643.0 1,520.0

0.0 380.0 0.0 3.0 1,000.0 0.0 0.0254.0 118.0 32.0 0.0 0.0 0.0 100.0298.0 61.0 16.0 0.0 9,000.0 0.0 1,060.0155.0 218.0 29.0 0.0 17,000.0 0.0 120.0500.0 56.0 5.0 1.3 4,700.0 0.0 1,200.0510.0 58.0 14.0 1.2 4,200.0 0.0 0.0276.0 104.0 3.0 1.2 2,000.0 0.0 1,100.0800.0 209.0 11.0 0.0 2,400.0 0.0 260.0350.0 150.0 44.0 9.0 3,000.0 0.0 0.0805.0 500.0 9.0 0.7 900.0 23.0 170.0590.0 340.0 11.0 2.6 0.0 3.0 0.0638.0 604.0 13.0 1.1 0.0 0.0 300.0

0.0 0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0 0.0

476.0 352.0 58.0 0.0 40,200.0 0.0 0.0282.0 260.0 23.0 0.0 0.0 0.0 20.0123.0 120.0 19.0 0.0 7,400.0 0.0 20.0566.0 386.0 10.0 1.6 0.0 1.0 380.0

1,456.0 294.0 38.0 0.0 0.0 0.0 850.0520.0 210.0 2.0 0.7 0.0 63.0 270.0199.0 49.0 4.0 0.0 7,000.0 0.0 70.0143.0 44.0 8.0 0.0 10,000.0 0.0 70.0105.0 44.0 8.0 0.0 2,000.0 0.0 0.0290.0 345.0 34.0 0.0 8,000.0 0.0 0.0

1,758.0 174.0 274.0 0.0 1,800.0 0.0 90.0551.0 2,258.0 452.0 6.8 67,700.0 129.0 260.0608.0 56.0 7.0 0.6 500.0 0.0 960.0472.0 36.0 12.0 0.8 0.0 0.0 510.0297.0 42.0 0.0 0.2 0.0 0.0 540.0300.0 34.0 0.0 0.2 0.0 0.0 590.0418.0 38.0 0.0 0.3 0.0 0.0 590.0

0.0 370.0 4.0 6.3 0.0 0.0 200.0135.0 29.0 5.0 0.0 9,500.0 0.0 260.0422.0 205.0 4.0 0.0 600.0 0.0 430.0190.0 5.0 4.0 0.1 0.0 0.0 0.0300.0 54.0 26.0 0.0 3,300.0 0.0 240.0212.0 124.0 43.0 0.0 36,600.0 0.0 150.0267.0 165.0 166.0 0.0 35,300.0 0.0 2,260.0

91.0 271.0 29.0 0.0 120,000.0 0.0 0.0147.0 209.0 18.0 0.0 57,000.0 0.0 110.0309.0 219.0 61.0 0.0 85,000.0 0.0 880.0667.0 184.0 57.0 0.0 48,200.0 0.0 80.0357.0 82.0 14.0 0.3 0.0 0.0 4,960.0660.0 170.0 24.0 2.2 0.0 0.0 190.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0861.0 58.0 88.0 0.2 200.0 0.0 840.0

1,243.0 110.0 20.0 0.0 0.0 0.0 0.01,221.0 537.0 8.0 5.2 0.0 0.0 200.0

360.0 150.0 43.0 0.5 2,700.0 0.0 1,840.056.0 100.0 18.0 0.0 10,000.0 0.0 20.079.0 70.0 9.0 0.8 0.0 12.0 140.0

487.0 162.0 24.0 1.6 0.0 124.0 400.00.0 0.0 0.0 0.0 0.0 0.0 0.0

153.0 25.0 4.0 0.0 6,600.0 0.0 730.0127.0 300.0 12.0 1.2 0.0 24.0 390.0984.0 223.0 57.0 0.0 0.0 0.0 0.0

1,214.0 323.0 48.0 0.0 0.0 0.0 740.0431.0 142.0 18.0 0.0 0.0 0.0 110.0431.0 142.0 237.0 0.0 0.0 0.0 110.0274.0 91.0 52.0 0.0 5,600.0 0.0 1,130.0475.0 2,260.0 452.0 6.8 67,700.0 0.0 15,260.0

65.0 195.0 194.0 0.0 28,100.0 0.0 2,030.047.0 100.0 98.0 0.0 14,300.0 0.0 1,940.0

912.0 216.0 29.0 0.3 0.0 11.0 370.0329.0 55.0 21.0 0.0 26,200.0 0.0 870.0125.0 47.0 24.0 0.0 58,800.0 0.0 290.0785.0 474.0 525.0 0.0 6,300.0 0.0 210.0732.0 318.0 388.0 0.0 0.0 0.0 210.0

94.0 74.0 37.0 0.0 16,300.0 0.0 0.0225.0 141.0 33.0 0.0 12,200.0 0.0 410.0734.0 442.0 389.0 0.0 0.0 0.0 0.0780.0 397.0 394.0 0.0 4,500.0 0.0 210.0997.0 527.0 463.0 0.0 0.0 0.0 210.0780.0 397.0 394.0 0.0 4,500.0 0.0 220.0899.0 286.0 444.0 0.0 0.0 0.0 210.0729.0 439.0 386.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.06,184.0 760.0 738.0 54.0 4,500.0 0.0 0.01,973.0 640.0 31.0 0.5 7,200.0 0.0 0.0

744.0 428.0 364.0 0.0 0.0 0.0 20.01,355.0 512.0 395.0 0.0 0.0 0.0 720.0

440.0 582.0 54.0 0.0 0.0 0.0 320.01,008.0 341.0 44.0 0.0 0.0 0.0 820.0

434.0 106.0 9.0 0.0 1,200.0 0.0 350.0329.0 344.0 12.0 1.2 0.0 229.0 850.0

1,497.0 104.0 16.0 0.0 2,100.0 7.0 10.0520.0 50.0 49.0 0.5 100.0 0.0 0.0

1,438.0 143.0 47.0 1.3 0.0 50.0 970.0841.0 506.0 1.0 0.4 0.0 37.0 220.0

0.0 230.0 6.0 0.3 0.0 2.0 390.048.0 32.0 0.0 0.0 100.0 0.0 0.0

228.0 217.0 4.0 0.0 8,500.0 0.0 1,160.0183.0 63.0 25.0 0.0 92,700.0 0.0 1,460.0373.0 36.0 5.0 0.5 0.0 2.0 70.0

0.0 0.0 0.0 0.0 0.0 0.0 0.01,630.0 63.0 9.0 0.9 0.0 0.0 1,470.03,568.0 361.0 50.0 4.0 6,800.0 0.0 0.0

357.0 37.0 5.0 0.5 0.0 0.0 10.0

356.0 38.0 5.0 0.5 200.0 1.0 30.0358.5 37.5 5.0 0.5 100.0 1.0 20.0361.0 37.0 5.0 0.5 0.0 1.0 10.0144.0 100.0 36.0 0.0 3,700.0 0.0 150.0134.0 90.0 38.0 0.0 18,000.0 0.0 290.0

2,140.0 540.0 479.0 0.0 4,400.0 0.0 490.00.0 100.0 14.0 0.0 71,500.0 0.0 70.00.0 90.0 12.0 0.0 183,000.0 0.0 310.0

837.0 765.0 0.0 0.5 0.0 10.0 220.0431.0 142.0 18.0 0.0 0.0 0.0 110.0717.0 93.0 42.0 0.0 6,800.0 0.0 70.0424.0 622.0 19.0 0.0 0.0 0.0 490.0

0.0 0.0 0.0 0.0 0.0 0.0 0.01,395.0 256.0 145.0 0.0 0.0 0.0 6,930.01,060.0 543.0 74.0 0.0 0.0 0.0 8,990.0

61.0 41.0 3.0 0.0 4,600.0 0.0 180.049.0 18.0 0.0 0.0 900.0 0.0 10.0

500.0 50.0 42.0 12.0 8,000.0 0.0 550.0564.0 67.0 0.0 0.0 4,800.0 0.0 190.0155.0 88.0 19.0 0.0 18,000.0 0.0 20.0105.0 72.0 21.0 0.0 36,700.0 0.0 50.0

68.0 24.0 2.0 0.0 500.0 0.0 0.0848.0 384.0 85.0 0.0 0.0 0.0 50.0600.0 40.0 5.0 1.0 0.0 52.0 130.0

4,600.0 1,220.0 243.0 3.7 0.0 0.0 7,200.0906.0 281.0 216.0 0.0 0.0 0.0 0.0200.0 90.0 15.0 0.0 21,000.0 0.0 30.0

1,160.0 180.0 9.0 0.7 1,100.0 0.0 0.0700.0 200.0 0.0 0.0 0.0 0.0 0.0250.0 60.0 30.0 0.0 53,200.0 0.0 180.0185.0 25.0 5.0 0.0 5,400.0 0.0 770.0570.0 537.0 98.0 0.0 1,300.0 0.0 700.0314.0 293.0 23.0 0.0 17,100.0 0.0 350.0381.0 51.0 61.0 0.1 0.0 0.0 720.0410.0 73.0 60.0 0.1 0.0 0.0 230.0245.0 215.0 88.0 0.0 21,100.0 0.0 360.0863.0 210.0 22.0 0.0 1,100.0 0.0 1,400.0230.0 109.0 25.0 0.0 300.0 0.0 2,430.0510.0 157.0 31.0 0.0 0.0 0.0 290.0440.0 75.0 110.0 0.0 400.0 0.0 330.0203.0 84.0 111.0 0.0 0.0 0.0 220.0278.0 63.0 104.0 0.0 0.0 0.0 240.0686.0 209.0 50.0 0.0 0.0 0.0 550.0341.0 68.0 62.0 0.0 0.0 0.0 480.0336.0 263.0 75.0 0.0 100.0 0.0 370.0831.0 265.0 35.0 0.0 0.0 0.0 610.0387.0 69.0 34.0 0.0 100.0 0.0 0.0397.0 34.0 24.0 0.0 0.0 0.0 0.0820.0 119.0 85.0 0.0 200.0 0.0 190.0243.0 91.0 37.0 0.2 200.0 0.0 0.0

296.0 295.0 16.0 0.0 19,700.0 0.0 10.0390.0 175.0 64.0 0.0 700.0 0.0 760.0279.0 170.0 18.0 0.0 8,600.0 0.0 10.0218.0 19.0 38.0 0.0 61,800.0 0.0 730.0

95.0 174.0 5.0 0.0 2,300.0 0.0 120.0431.0 142.0 18.0 0.0 0.0 0.0 110.0

4,347.0 723.0 75.0 0.0 18,600.0 0.0 6,740.0281.0 203.0 18.0 0.0 19,700.0 0.0 10.0

1,200.0 60.0 60.0 9.4 2,000.0 0.0 0.01,200.0 60.0 60.0 3.2 2,000.0 0.0 0.01,600.0 340.0 25.0 0.4 5,800.0 3.0 700.06,184.0 760.0 738.0 54.0 4,500.0 0.0 0.0

717.0 580.0 8.0 0.5 0.0 0.0 0.01,169.0 370.0 11.0 0.4 0.0 0.0 0.06,280.0 1,470.0 677.0 49.4 24,500.0 0.0 120.0

503.0 208.0 8.0 1.5 1,700.0 94.0 510.038.0 9.0 1.0 0.0 1,000.0 0.0 90.0

240.0 51.0 14.0 0.0 3,200.0 0.0 30.048.0 28.0 7.0 0.0 4,200.0 0.0 120.0

750.0 300.0 15.0 1.0 0.0 478.0 200.0412.0 330.0 2.0 1.8 1,100.0 390.0 500.0

99.0 224.0 10.0 0.0 80,400.0 0.0 370.0168.0 168.0 26.0 0.0 183,500.0 0.0 0.0317.0 291.0 46.0 0.0 127,700.0 0.0 1,580.0213.0 112.0 18.0 0.0 47,800.0 0.0 20.0

0.0 75.0 5.0 0.0 9,400.0 0.0 20.0520.0 1,700.0 51.0 0.0 5,600.0 0.0 2,300.0513.0 1,274.0 50.0 0.0 2,300.0 0.0 1,930.0334.0 367.0 20.0 0.0 8,700.0 0.0 100.0

1,178.0 330.0 10.0 0.4 0.0 5.0 320.01,425.0 749.0 4.0 0.2 1,200.0 5.0 190.06,233.0 853.0 588.0 16.6 17,900.0 0.0 700.0

241.0 150.0 1.0 0.1 0.0 0.0 0.0283.0 42.0 10.0 0.0 34,400.0 0.0 130.0215.0 68.0 12.0 1.0 0.0 0.0 10.0215.0 68.0 12.0 0.6 0.0 0.0 10.0557.0 46.0 12.0 0.4 0.0 3.0 80.0446.0 16.0 9.0 0.5 0.0 0.0 10.0141.0 37.0 7.0 2.3 0.0 16.0 190.0340.0 80.0 21.0 1.5 0.0 20.0 240.0165.0 71.0 25.0 0.0 14,800.0 0.0 0.0

51.0 52.0 26.0 0.4 0.0 0.0 1,200.0155.0 67.0 109.0 0.0 4,900.0 0.0 40.0187.0 190.0 80.0 0.0 31,000.0 0.0 170.0253.0 22.0 10.0 0.5 0.0 0.0 40.0

2,950.0 190.0 30.0 13.5 0.0 0.0 0.01,664.0 818.0 25.0 3.2 0.0 0.0 0.0

221.0 45.0 3.0 0.0 8,100.0 0.0 50.0985.0 473.0 87.0 0.0 600.0 0.0 310.0500.0 150.0 16.0 3.0 5,300.0 0.0 0.0

793.0 377.0 375.0 0.0 6,000.0 0.0 850.0147.0 65.0 165.0 0.0 29,000.0 0.0 0.0929.0 176.0 172.0 0.0 15,300.0 0.0 0.0

0.0 6,400.0 1,290.0 19.5 67,700.0 0.0 15,300.00.0 0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0 0.0

1,390.0 560.0 14.0 1.2 0.0 0.0 260.089.0 80.0 15.0 0.0 12,700.0 0.0 540.0

118.0 111.0 8.0 0.0 9,300.0 0.0 680.0110.0 56.0 30.0 0.0 9,000.0 0.0 0.0186.0 60.0 29.0 0.0 16,000.0 0.0 0.0

1,000.0 150.0 21.0 0.0 0.0 0.0 1,240.0434.0 181.0 18.0 0.0 0.0 0.0 290.0

1,185.0 213.0 20.0 0.4 0.0 0.0 4,290.0954.0 368.0 38.0 0.0 0.0 0.0 1,010.0

1,940.0 200.0 13.0 7.8 500.0 155.0 200.050.0 86.0 2.0 0.0 10,800.0 0.0 190.0

0.0 0.0 0.0 0.0 0.0 0.0 0.02,990.0 350.0 146.0 2.0 0.0 133.0 2,580.0

389.0 32.0 7.0 0.4 500.0 2.0 60.0641.0 53.0 12.0 0.6 900.0 0.0 0.0273.0 138.0 19.0 0.0 5,900.0 0.0 660.0204.0 163.0 24.0 0.0 17,900.0 0.0 120.0

91.0 43.0 10.0 0.0 24,800.0 0.0 150.0180.0 31.0 24.0 0.0 30,100.0 0.0 200.0130.0 20.0 10.0 0.0 29,200.0 0.0 40.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

19 20 21 22 23 24 25

Vit K Choline Ca (mg) Copper Fe (mg) Magnesium Manganese0.0 0.0 0.0 0.0 0.0 0.0 0.0

86 2.4067 7.4074 0.704 0.30

28 0.5020 0.7020 0.908 1.80

21 0.0016 1.5037 1.2038 0.7058 0.80

109 2.4031 0.2018 0.5016 0.4092 4.6019 0.3017 0.405 1.40

13 3.0013 0.5023 0.409 0.70

23 0.2031 0.2030 0.1021 0.3014 0.4030 0.6023 0.3064 3.7030 0.304 0.307 0.102 0.30

10 0.5010 0.408 0.605 0.60

10 0.606 0.80

29 3.90

0 0.4042 0.3026 0.08 0.50

10 0.8010 0.706 0.30

39 0.7034 2.0016 0.3039 0.205 0.80

18 1.1019 0.506 2.20

14 0.4022 1.80

0.0 0.0236 7.3211 0.306 1.04

40 0.051 3.5021 0.5049 4.1061 4.5874 12.300.0 9.6047 1.0024 5.5040 5.5025 1.3538 1.5022 0.6014 0.7023 0.038 0.506 1.925 1.486 2.60

11 2.708 0.80

22 0.4064 2.002 0.0

12 0.2014 1.2047 3.809 4.40

70 2.00

60 6.5040 1.6013 0.4035 1.0035 3.1485 4.20

120 4.3127 1.6056 7.5093 4.30

115 5.3080 4.30

181 3.70114 4.70124 5.2076 3.6036 5.5067 0.9038 2.5051 4.605 0.50

40 0.8036 3.87

0.0 0.015.9 1.8

50 1.80524 4.90117 0.10

107.6 0.8253 1.40

158.1 2.92158 2.00

119.4 5.0511.7 0.2959 0.70

88.9 2.03102 1.20

171.8 4.877.1 3.040.0 0.011 1.530.0 0.0126 0.30160 3.6034 1.9028 0.7024 1.80

24.1 0.5138.8 8.6615 1.00

0.0 0.00.0 0.00.0 0.060 2.34

140 1.2022 1.00

645 1.300.0 0.030 1.8018 0.7019 1.003.7 1.59260 5.700.0 0.049 1.90

455 1.1014.7 0.20105 0.700.0 0.80110 1.10

0.0 0.017 2.1045 0.9050 1.007 2.70

12 2.107 2.207 2.50

12 1.3016 3.005 0.809 0.90

15 1.8015 3.8012 1.5012 1.7011 8.5614 29.507 28.70

16 3.406 3.60

13 5.4066 0.807 2.10

17 6.8053 3.9040 0.060 2.2056 4.0048 2.10

85 1.5082 2.0057 7.1063 16.9022 3.2076 1.2076 1.3080 5.5026 1.20

0.0 0.0276 0.10

1257 1.20848 0.200.0 0.0231 0.0130 0.05106 0.30106 1.30783 1.30

1076 1.501260 0.60121 0.05105 0.05152 0.07199 0.09

0.0 0.00 0.10

22 1.8024 1.300 0.000 0.00

36 0.403 0.20

0.0 0.000.0 0.00

0.0 0.07 0.08

30 1.1034 1.10

136 4.300.0 0.0

1 0.1045 1.7026 0.408 1.40

40 1.200.0 0.0

31 0.9097 3.50

124 8.20

130 5.0077 1.3094 1.70

325 5.3042 1.1070 1.5020 0.3018 0.2093 1.2034 0.9032 0.50

100 0.2020 1.00

141 1.1046 0.4070 0.4026 0.60

259 5.3013 0.2035 1.2080 4.60

234 4.3022 0.80

206 9.10412 8.7052 0.1064 1.6047 1.0034 0.10

367 2.80312 9.3012 0.5078 0.7036 1.006 0.507 0.607 0.30

20 2.10117 3.0088 1.4033 0.5027 0.3020 1.20

0.0 0.00 0.000 0.000 0.000 0.000 0.00

216 3.72

149 3.30106 3.60170 2.1048 2.200 0.000 0.00

24 0.020 0.00

98 0.00.0 0.0

102 5.5027 1.7094 9.70

137 5.1046 1.40

138 6.6045 1.6060 3.00

149 4.0097 7.50

133 9.30174 6.3046 1.4054 1.20

120 8.3031 2.0064 0.9067 6.7073 7.6043 1.7071 4.8070 6.7038 5.2028 1.10

0.0 0.041 0.8026 2.5036 1.40

153 5.70247 14.7037 49.90

475 29.30175 31.70245 25.00

3 1.106 0.409 0.50

44 0.9023 2.6010 0.73

47 4.5016 0.8035 0.4029 0.2025 0.5026 0.20

155 5.300.0 0.0 0.0 0.0 0.0 0.0 0.00.1 75,800.0 60,000.0 50.0 460.0 67,000.0 15.0

71.3 200.0 0.0 0.0 0.0 0.0 0.05.4 200.0 0.0 0.0 0.0 0.0 0.00.0 200.0 0.0 0.0 0.0 0.0 0.01.9 200.0 0.0 0.0 0.0 0.0 0.0

60.2 300.0 1,000.0 0.0 560.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0 0.0

183.9 200.0 0.0 0.0 50.0 0.0 0.01.4 10,300.0 88,000.0 251.0 3,300.0 4,000.0 20.0

0.0 0.0 19,000.0 51.0 240.0 10,000.0 100.00.0 0.0 0.0 0.0 0.0 0.0 0.01.7 23,200.0 181,000.0 299.0 1,700.0 25,000.0 1,672.03.3 2,800.0 13,000.0 78.0 390.0 10,000.0 77.03.1 13,900.0 55,000.0 343.0 2,660.0 32,000.0 235.00.0 0.0 18,000.0 1,100.0 2,200.0 231,000.0 1,300.00.0 52,100.0 264,000.0 996.0 3,720.0 268,000.0 2,285.00.0 0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0 0.0

34.1 0.0 37,000.0 2,195.0 6,680.0 292,000.0 1,655.00.1 65,000.0 18,000.0 250.0 1,500.0 20,000.0 0.0

19.3 6,000.0 6,000.0 57.0 280.0 6,000.0 336.00.1 65,000.0 57,000.0 92.0 1,100.0 32,000.0 35.00.0 0.0 3,000.0 210.0 800.0 23,000.0 1,037.00.0 0.0 9,000.0 110.0 800.0 35,000.0 1,100.00.1 5,800.0 28,000.0 220.0 800.0 25,000.0 1,088.01.9 30,700.0 23,000.0 277.0 1,470.0 143,000.0 3,743.00.0 65,000.0 8,000.0 86.0 1,020.0 50,000.0 15.00.1 65,000.0 16,000.0 64.0 730.0 50,000.0 15.00.0 0.0 14,000.0 39.0 970.0 33,000.0 19.0

14.2 45,600.0 114,000.0 1,725.0 4,700.0 163,000.0 6,175.00.0 0.0 54,000.0 626.0 4,720.0 177,000.0 4,916.03.0 0.0 55,000.0 437.0 4,000.0 144,000.0 4,019.00.0 2,300.0 83,000.0 47.0 710.0 9,000.0 64.00.0 0.0 1,000.0 7.0 50.0 0.0 4.00.0 0.0 1,000.0 7.0 60.0 0.0 4.00.1 65,200.0 16,000.0 28.0 380.0 32,000.0 15.03.5 6,900.0 9,000.0 82.0 240.0 14,000.0 250.03.5 6,900.0 9,000.0 82.0 240.0 14,000.0 250.01.9 31,200.0 34,000.0 382.0 3,880.0 138,000.0 3,799.0

101.6 18,700.0 47,000.0 49.0 730.0 21,000.0 210.0

6.5 10,000.0 29,000.0 224.0 2,250.0 31,000.0 128.05.0 65,000.0 12,000.0 73.0 1,630.0 76,000.0 15.00.0 0.0 6,000.0 144.0 3,820.0 24,000.0 19.02.5 12,000.0 128,000.0 3,788.0 13,860.0 499,000.0 3,837.01.1 8,200.0 21,000.0 127.0 800.0 12,000.0 125.03.0 6,700.0 15,000.0 51.0 350.0 17,000.0 175.00.0 65,000.0 32,000.0 1,891.0 680.0 33,000.0 35.00.0 0.0 39,000.0 2,114.0 1,010.0 38,000.0 70.00.0 80,900.0 52,000.0 264.0 2,410.0 37,000.0 50.01.8 12,300.0 30,000.0 151.0 610.0 25,000.0 258.00.0 0.0 89,000.0 669.0 740.0 34,000.0 150.00.0 72,300.0 6,000.0 75.0 1,010.0 25,000.0 29.00.0 83,400.0 11,000.0 34.0 2,700.0 19,000.0 38.01.2 90,100.0 24,000.0 73.0 1,570.0 23,000.0 13.00.0 0.0 2,250,000.0 0.0 0.0 0.0 0.00.0 0.0 2,070,000.0 0.0 0.0 0.0 0.00.0 0.0 19,000.0 418.0 940.0 30,000.0 336.02.2 37,800.0 29,000.0 420.0 2,500.0 79,000.0 1,322.00.4 6,100.0 23,000.0 39.0 210.0 10,000.0 129.01.3 0.0 8,000.0 74.0 2,420.0 19,000.0 17.05.9 30,400.0 24,000.0 367.0 2,630.0 110,000.0 2,577.00.0 46,600.0 6,000.0 70.0 480.0 12,000.0 22.02.1 6,100.0 13,000.0 60.0 360.0 11,000.0 70.02.1 6,100.0 16,000.0 104.0 320.0 9,000.0 112.00.0 0.0 10,000.0 68.0 1,320.0 6,000.0 73.00.0 0.0 37,000.0 88.0 1,200.0 21,000.0 292.0

14.5 95,500.0 55,000.0 866.0 4,430.0 115,000.0 1,391.01.2 14,400.0 41,000.0 200.0 26,130.0 46,000.0 1,169.09.1 29,500.0 199,000.0 60.0 240.0 12,000.0 8.05.7 46,100.0 189,000.0 491.0 2,350.0 63,000.0 471.08.1 0.0 56,000.0 1,028.0 8,020.0 146,000.0 1,419.07.2 0.0 62,000.0 1,248.0 6,320.0 176,000.0 1,325.07.3 0.0 73,000.0 1,766.0 11,900.0 228,000.0 1,948.01.1 0.0 5,000.0 253.0 3,400.0 23,000.0 41.06.4 1,900.0 6,000.0 57.0 170.0 7,000.0 52.0

59.5 10,100.0 43,000.0 281.0 930.0 41,000.0 299.00.0 1,100.0 7,000.0 23.0 80.0 11,000.0 11.00.2 12,100.0 14,000.0 435.0 2,430.0 32,000.0 1,500.0

76.0 10,700.0 40,000.0 19.0 470.0 12,000.0 160.0510.8 23,200.0 145,000.0 39.0 190.0 9,000.0 276.0817.0 0.0 135,000.0 290.0 1,700.0 34,000.0 774.0

38.2 17,100.0 45,000.0 17.0 800.0 16,000.0 243.0177.0 19,100.0 42,000.0 70.0 1,400.0 23,000.0 337.0

15.5 44,300.0 22,000.0 39.0 420.0 15,000.0 155.01.9 17,600.0 108,000.0 469.0 4,380.0 64,000.0 868.00.0 0.0 12,000.0 128.0 1,910.0 27,000.0 24.00.0 0.0 0.0 0.0 0.0 0.0 0.01.8 38,800.0 37,000.0 80.0 2,030.0 16,000.0 330.00.0 0.0 24,000.0 247.0 1,080.0 44,000.0 780.00.0 0.0 5,000.0 142.0 2,650.0 23,000.0 18.0

0.1 33,600.0 101,000.0 760.0 840.0 39,000.0 190.00.3 3,300.0 13,000.0 69.0 310.0 12,000.0 504.01.6 15,400.0 782,000.0 25.0 220.0 23,000.0 10.01.4 42,500.0 10,000.0 75.0 560.0 27,000.0 37.00.0 0.0 0.0 0.0 0.0 0.0 0.02.6 6,100.0 6,000.0 68.0 250.0 9,000.0 61.00.1 65,000.0 33,000.0 26.0 1,050.0 39,000.0 25.00.0 0.0 40,000.0 454.0 3,630.0 143,000.0 3,055.0

151.5 17,100.0 58,000.0 499.0 2,130.0 174,000.0 2,645.00.1 0.0 21,000.0 289.0 1,300.0 53,000.0 917.00.1 15,100.0 21,000.0 289.0 3,300.0 53,000.0 917.0

41.6 16,000.0 24,000.0 189.0 2,140.0 14,000.0 158.00.6 21,800.0 60,000.0 170.0 26,200.0 39,000.0 1,417.0

482.9 19,300.0 99,000.0 130.0 2,710.0 79,000.0 897.0461.6 18,400.0 127,000.0 180.0 2,300.0 76,000.0 597.0

0.5 78,700.0 35,000.0 297.0 1,900.0 58,000.0 855.07.8 12,300.0 25,000.0 90.0 690.0 22,000.0 670.02.2 5,700.0 16,000.0 48.0 410.0 13,000.0 386.05.6 66,200.0 113,000.0 893.0 5,070.0 176,000.0 1,148.05.6 66,200.0 240,000.0 984.0 10,440.0 190,000.0 1,796.00.0 0.0 37,000.0 69.0 1,040.0 25,000.0 214.0

14.4 15,300.0 37,000.0 69.0 1,030.0 25,000.0 216.00.0 0.0 166,000.0 639.0 7,010.0 222,000.0 1,286.05.6 65,900.0 83,000.0 699.0 6,690.0 138,000.0 1,111.05.7 67,200.0 130,000.0 810.0 6,770.0 182,000.0 1,376.0

19.0 0.0 143,000.0 958.0 8,200.0 140,000.0 1,021.05.6 66,400.0 123,000.0 841.0 5,020.0 171,000.0 1,060.00.0 0.0 173,000.0 635.0 7,730.0 183,000.0 1,278.00.0 0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 43,000.0 7,522.0 30,530.0 24,000.0 0.00.0 0.0 13,000.0 306.0 2,570.0 24,000.0 24.02.5 87,400.0 147,000.0 834.0 5,490.0 175,000.0 1,418.06.0 96,700.0 81,000.0 740.0 7,510.0 224,000.0 1,672.07.0 54,200.0 41,000.0 515.0 4,060.0 251,000.0 2,030.01.9 31,200.0 34,000.0 382.0 3,880.0 138,000.0 3,799.0

15.6 15,800.0 162,000.0 287.0 2,030.0 68,000.0 510.00.1 61,800.0 47,000.0 27.0 840.0 83,000.0 15.00.0 17,300.0 3,000.0 318.0 500.0 9,000.0 47.00.0 0.0 24,000.0 78.0 2,360.0 13,000.0 93.00.3 251,100.0 53,000.0 102.0 1,830.0 12,000.0 38.00.0 82,300.0 6,000.0 271.0 940.0 22,000.0 26.00.0 59,100.0 5,000.0 110.0 1,350.0 20,000.0 0.00.4 3,200.0 11,000.0 18.0 250.0 10,000.0 239.0

15.5 9,900.0 24,000.0 46.0 460.0 14,000.0 130.040.3 7,800.0 34,000.0 130.0 310.0 17,000.0 98.0

0.3 14,300.0 113,000.0 25.0 30.0 10,000.0 4.00.0 0.0 0.0 0.0 0.0 0.0 0.00.1 80,900.0 48,000.0 1,663.0 300.0 27,000.0 55.00.1 169,200.0 1,257,000.0 41.0 320.0 110,000.0 20.00.0 15,600.0 122,000.0 13.0 30.0 11,000.0 3.0

0.2 16,400.0 120,000.0 6.0 20.0 11,000.0 14.00.2 17,050.0 122,500.0 8.0 25.0 11,000.0 8.50.1 17,700.0 125,000.0 10.0 30.0 11,000.0 3.0

140.3 11,800.0 33,000.0 28.0 1,200.0 12,000.0 203.0173.6 13,400.0 36,000.0 29.0 860.0 13,000.0 250.0

5.0 96,400.0 56,000.0 519.0 7,540.0 122,000.0 1,330.00.4 7,100.0 5,000.0 148.0 310.0 10,000.0 55.01.6 12,700.0 33,000.0 631.0 1,700.0 42,000.0 234.00.0 79,700.0 6,000.0 89.0 970.0 27,000.0 14.00.1 0.0 21,000.0 289.0 1,300.0 53,000.0 917.00.3 23,000.0 2,000.0 54.0 520.0 37,000.0 163.00.3 0.0 7,000.0 314.0 2,710.0 127,000.0 485.00.0 0.0 0.0 0.0 0.0 0.0 0.00.0 55,300.0 54,000.0 671.0 2,260.0 176,000.0 2,083.00.6 63,000.0 43,000.0 473.0 1,870.0 154,000.0 1,466.02.2 3,400.0 6,000.0 27.0 120.0 5,000.0 35.00.0 1,800.0 8,000.0 12.0 120.0 5,000.0 74.00.1 65,000.0 26,000.0 94.0 3,950.0 34,000.0 3,400.0

15.7 12,700.0 28,000.0 364.0 4,060.0 42,000.0 305.02.9 7,600.0 6,000.0 24.0 170.0 10,000.0 27.02.5 7,600.0 9,000.0 41.0 210.0 12,000.0 41.00.0 2,200.0 6,000.0 36.0 420.0 2,000.0 80.00.9 0.0 8,000.0 750.0 3,010.0 114,000.0 1,632.00.0 72,800.0 6,000.0 40.0 6,400.0 8,000.0 10.02.9 22,600.0 0.0 390.0 8,750.0 78,000.0 2,177.00.0 0.0 138,000.0 981.0 7,570.0 267,000.0 1,527.00.1 11,100.0 30,000.0 85.0 300.0 11,000.0 134.00.0 26,400.0 241,000.0 124.0 1,130.0 49,000.0 198.01.3 22,500.0 148,000.0 103.0 1,090.0 76,000.0 348.00.0 8,400.0 40,000.0 45.0 100.0 10,000.0 25.02.2 6,200.0 6,000.0 86.0 280.0 9,000.0 54.02.7 39,200.0 98,000.0 1,586.0 2,910.0 158,000.0 3,414.02.3 16,500.0 17,000.0 178.0 540.0 21,000.0 397.02.4 14,600.0 31,000.0 463.0 4,010.0 53,000.0 696.06.0 27,600.0 48,000.0 100.0 2,380.0 14,000.0 262.0

53.0 12,300.0 81,000.0 94.0 800.0 57,000.0 990.03.5 40,500.0 70,000.0 1,200.0 2,530.0 121,000.0 4,500.04.1 12,600.0 4,000.0 162.0 1,980.0 79,000.0 629.01.2 21,200.0 7,000.0 262.0 3,190.0 144,000.0 1,113.01.2 14,600.0 73,000.0 186.0 2,830.0 40,000.0 824.03.1 14,600.0 151,000.0 253.0 3,740.0 23,000.0 478.03.4 16,100.0 119,000.0 138.0 3,330.0 26,000.0 421.07.8 26,500.0 107,000.0 377.0 2,430.0 82,000.0 2,135.01.5 14,600.0 66,000.0 209.0 2,700.0 37,000.0 940.01.4 26,500.0 103,000.0 282.0 2,500.0 78,000.0 2,025.01.4 26,500.0 15,000.0 290.0 3,060.0 69,000.0 1,740.00.0 0.0 66,000.0 198.0 1,830.0 26,000.0 501.00.0 0.0 86,000.0 168.0 1,400.0 26,000.0 481.04.9 18,700.0 142,000.0 159.0 3,460.0 48,000.0 1,123.00.0 19,200.0 126,000.0 94.0 1,560.0 20,000.0 272.0

1.9 12,100.0 12,000.0 108.0 780.0 23,000.0 153.011.1 0.0 9,000.0 145.0 1,290.0 30,000.0 242.0

2.9 16,400.0 10,000.0 134.0 730.0 22,000.0 141.02.6 6,100.0 24,000.0 16.0 100.0 10,000.0 11.03.5 11,100.0 50,000.0 318.0 1,880.0 32,000.0 299.00.1 0.0 21,000.0 289.0 1,300.0 53,000.0 917.0

22.1 12,100.0 24,000.0 398.0 1,610.0 70,000.0 664.01.6 11,000.0 9,000.0 116.0 520.0 21,000.0 145.00.0 0.0 70,000.0 400.0 5,500.0 13,000.0 120.00.0 0.0 70,000.0 400.0 5,500.0 13,000.0 120.02.8 53,600.0 11,000.0 253.0 2,400.0 19,000.0 19.00.0 0.0 11,000.0 5,962.0 30,530.0 24,000.0 258.00.0 0.0 10,000.0 116.0 1,170.0 28,000.0 21.00.0 0.0 10,000.0 143.0 1,770.0 22,000.0 27.00.8 221,800.0 5,000.0 407.0 12,000.0 15,000.0 195.00.1 65,000.0 18,000.0 32.0 360.0 31,000.0 17.0

47.0 3,600.0 0.0 85.0 400.0 4,000.0 11.07.2 5,700.0 14,000.0 71.0 220.0 12,000.0 73.04.5 5,100.0 9,000.0 82.0 170.0 7,000.0 49.00.1 65,000.0 26,000.0 72.0 370.0 33,000.0 67.00.1 65,000.0 4,000.0 126.0 810.0 27,000.0 19.07.4 5,500.0 10,000.0 66.0 340.0 10,000.0 122.00.0 0.0 11,000.0 107.0 460.0 12,000.0 117.04.9 5,600.0 7,000.0 17.0 430.0 12,000.0 112.00.7 5,500.0 13,000.0 110.0 290.0 12,000.0 927.00.7 5,500.0 16,000.0 107.0 280.0 15,000.0 0.00.0 0.0 105,000.0 1,300.0 3,920.0 121,000.0 1,200.0

13.2 71,400.0 110,000.0 1,325.0 4,200.0 120,000.0 1,275.00.5 9,800.0 5,000.0 78.0 260.0 27,000.0 270.02.9 61,800.0 11,000.0 64.0 1,020.0 23,000.0 21.00.2 73,400.0 5,000.0 27.0 370.0 26,000.0 15.00.0 194,400.0 8,000.0 492.0 8,990.0 19,000.0 255.00.0 0.0 6,000.0 34.0 320.0 9,000.0 43.00.0 7,700.0 12,000.0 47.0 90.0 8,000.0 12.00.0 0.0 61,000.0 28.0 140.0 5,000.0 3.00.1 17,500.0 61,000.0 28.0 140.0 5,000.0 3.00.0 18,400.0 83,000.0 29.0 70.0 8,000.0 2.00.0 17,900.0 86,000.0 30.0 150.0 11,000.0 22.02.3 15,400.0 505,000.0 11.0 440.0 20,000.0 30.02.3 15,400.0 700,000.0 36.0 240.0 29,000.0 11.01.3 6,500.0 25,000.0 50.0 340.0 10,000.0 69.00.7 0.0 9,000.0 75.0 1,010.0 17,000.0 50.00.2 6,000.0 16,000.0 75.0 800.0 23,000.0 329.0

68.8 12,300.0 35,000.0 62.0 400.0 28,000.0 180.00.0 16,300.0 91,000.0 30.0 150.0 7,000.0 7.00.0 0.0 26,000.0 240.0 6,400.0 12,000.0 155.00.0 0.0 12,000.0 250.0 800.0 29,000.0 16.00.1 4,100.0 7,000.0 42.0 240.0 10,000.0 38.04.3 78,700.0 255,000.0 1,220.0 5,730.0 392,000.0 2,482.00.0 0.0 90,000.0 587.0 6,020.0 30,000.0 110.0

47.0 115,900.0 277,000.0 1,658.0 15,700.0 280,000.0 2,517.00.0 0.0 197,000.0 128.0 3,550.0 65,000.0 547.00.0 0.0 67,000.0 427.0 2,100.0 72,000.0 702.00.5 31,000.0 30,000.0 200.0 27,000.0 62,000.0 2,772.00.0 0.0 360,000.0 0.0 0.0 0.0 0.00.0 0.0 450,000.0 0.0 0.0 0.0 0.00.0 0.0 17,000.0 100.0 750.0 25,000.0 29.07.9 6,700.0 10,000.0 59.0 270.0 11,000.0 114.02.9 7,000.0 31,000.0 69.0 970.0 11,000.0 77.00.0 0.0 11,000.0 101.0 490.0 12,000.0 120.00.0 0.0 5,000.0 62.0 470.0 8,000.0 88.01.9 32,100.0 11,000.0 445.0 1,490.0 131,000.0 3,730.01.1 22,400.0 9,000.0 569.0 1,870.0 159,000.0 985.0

20.9 19,400.0 174,000.0 523.0 2,320.0 146,000.0 0.01.9 0.0 32,000.0 363.0 4,560.0 93,000.0 3,821.00.1 65,000.0 43,000.0 188.0 1,500.0 22,000.0 851.0

14.6 5,600.0 10,000.0 127.0 360.0 7,000.0 71.00.0 0.0 0.0 0.0 0.0 0.0 0.00.7 682,300.0 129,000.0 77.0 2,730.0 5,000.0 55.00.2 15,200.0 121,000.0 9.0 50.0 12,000.0 4.00.2 15,200.0 199,000.0 15.0 90.0 19,000.0 5.0

13.2 8,800.0 33,000.0 45.0 300.0 12,000.0 143.04.3 9,500.0 16,000.0 53.0 370.0 18,000.0 177.00.0 5,100.0 11,000.0 37.0 130.0 8,000.0 20.00.1 6,200.0 10,000.0 22.0 100.0 10,000.0 21.00.0 7,700.0 7,000.0 38.0 200.0 10,000.0 20.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

26 27 28 29 30 31 32

P (mg) Potassium Selenium Sodium Zn (mg) Water (g) Fiber (g)0.0 0.0 0.0 0.0 0.0 0.0 0.0

55 0.0 57.563 0.22 41.027 0.0 53.622 0.17 81.715 0.0 93.363 0.18 75.153 0.0 76.351 0.25 56.47 0.10 95.5

30 0.0 88.528 0.14 89.143 0.10 84.043 0.15 78.0

100 0.55 47.79 0.11 92.8

14 0.05 89.326 0.0 72.3

186 0.0 9.317 0.07 90.115 0.04 83.011 0.05 84.730 0.06 82.315 0.09 92.93 0.0 94.3

29 0.04 86.951 0.07 88.59 0.07 90.7

17 0.07 87.316 0.05 86.530 0.0 84.167 0.64 79.214 0.07 90.891 0.22 31.610 0.0 92.316 0.10 86.05 0.10 85.86 0.0 84.7

18 0.0 84.25 0.10 89.3

20 0.15 74.027 0.15 76.223 0.15 65.947 0.15 74.3

104 0.61 14.9

37 0.15 68.117 0.15 69.884 0.61 24.543 0.14 57.080 0.13 29.135 0.13 61.65 0.10 93.0

27 0.0 84.516 0.07 89.826 0.12 82.339 0.12 83.520 0.07 87.832 0.07 77.028 0.07 81.120 0.07 81.211 0.0 81.417 0.0 79.7

0.0 0.0 0.0453 2.68 9.230 0.42 72.2

134 1.51 13.4185 0.20 11.9713 3.97 6.142 0.0 87.1

407 3.97 8.8320 2.78 9.7320 2.00 10.00.0 0.0 5.6108 0.0 19.4150 1.26 12.1137 1.26 20.425 0.50 75.5

134 0.83 4.8665 0.64 4.8377 0.0 13.7275 0.0 28.1346 0.0 13.8267 1.51 13.5249 1.91 12.7270 0.0 4.6221 0.58 9.5113 0.45 67.3285 0.0 22.0454 1.73 11.913 0.06 8.3

328 0.0 11.478 0.0 74.5

187 0.0 12.6166 0.0 12.858 0.41 13.3

224 0.0 24.4107 0.0 17.360 0.74 20.8

101 0.74 27.0101 0.74 27.0155 3.30 11.8165 2.50 11.161 0.0 79.0

242 3.30 11.5355 3.30 11.1226 3.30 11.2344 3.30 11.061 0.0 13.760 0.0 7.0

205 3.30 10.20.0 3.30 12.6108 0.70 10.8300 0.70 9.0118 0.0 59.0293 0.0 12.666 0.0 77.9

125 1.05 12.1314 2.98 11.6

0.0 0.0 0.0148.9

221 1.37 82.4650 0.0 29.6263 1.11 78.00.0 0.0 75.2192 0.0 86.10.0 0.0 68.3106 1.63 78.6206 1.60 78.7219 0.0 78.2366 0.0 72.10.0 0.0 83.881 0.0 78.1

180 1.37 69.5276 1.72 70.80.0 0.0 65.3163 0.77 74.50.0 0.0 70.4240 0.0 77.2950 1.59 16.1113 0.51 80.9258 0.0 70.6274 1.00 75.50.0 0.0 73.40.0 0.0 68.9206 0.0 69.9

0.0 0.0 62.10.0 0.0 73.80.0 0.0 65.2239 0.0 77.8151 0.0 82.8170 0.0 75.1225 0.0 79.50.0 0.0 67325 0.0 75184 0.45 79.1193 0.52 74.6178 0.0 76.3172 0.0 44.80.0 0.0 44.8217 0.0 72.5186 0.0 79.1185 0.40 82.4311 0.0 76.5243 0.0 76.0146 0.0 77.8

0.0 0.0 0.0130 0.0 79.233 1.42 83.826 0.0 76.5

252 1.17 79.1160 3.33 60.7180 0.0 73.8190 3.52 61.4238 1.74 69.2240 0.0 57.0237 1.19 73.2190 1.19 71.3188 1.36 54.3178 2.20 70.4173 1.54 75.5177 6.59 73.6272 3.07 73.6115 0.0 82.0161 2.11 78.1208 4.32 75.9209 1.70 77.0166 4.00 70.840 1.42 79.537 0.76 68.8

132 1.92 79.6423 0.0 20.2227 0.0 22.6119 0.0 29.9149 3.41 52.3177 1.90 47.9

211 1.90 49.3166 2.03 57.9289 0.92 35.041 1.30 75.5

114 1.84 40.1142 1.84 47.9202 2.02 49.492 1.84 38.270 1.17 32.8

0.0 0.0 0.0107 0.94 27.2968 4.08 3.2888 3.34 3.90.0 0.0 80.0203 0.77 74.596 0.39 90.1

103 0.38 87.894 0.40 87.8

375 0.0 55.0517 0.0 33.5393 2.75 22.295 0.59 87.9

105 0.67 73.8119 0.74 75.4157 0.97 85.2

0.0 0.0 0.015 0.01 94.518 0.0 93.24 0.0 95.00 0.01 89.50 0.0 89.0

30 0.44 91.41 0.01 99.6

0.0 0.0 0.00.0 0.0 0.0

0.0 0.0 0.015 0.03 87.6

192 1.05 75.9194 1.11 75.4449 2.30 50.1

0.0 0.0 0.00 0.00 0.62 0.18 2.0

10 0.22 14.113 0.0 48.213 0.0 39.7

0.0 0.0 0.021 0.0 88.947 0.0 60.2

166 1.02 16.6

54 0.26 72.623 0.0 89.1

180 1.16 61.438 0.85 86.751 0.49 92.928 0.13 93.430 0.16 89.728 0.0 87.586 0.41 87.343 0.0 95.032 0.0 93.533 0.16 91.217 0.16 92.961 0.52 88.746 0.18 93.169 0.18 92.466 0.28 91.663 0.50 85.625 0.74 93.235 0.54 92.340 0.53 89.545 0.53 90.0

261 0.0 87.470 1.11 86.779 0.0 83.420 0.15 96.663 0.23 93.449 0.18 95.734 0.27 94.795 0.19 88.146 0.0 85.124 0.25 89.650 0.12 87.829 0.28 95.122 0.0 89.520 0.17 94.225 0.17 94.867 0.0 77.764 0.20 75.049 0.24 88.216 0.24 89.034 0.0 95.457 0.15 75.7

0.0 0.0 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.0

480 3.12 4.5

310 2.20 5.8537 0.0 3.6850 4.06 1.2298 3.31 2.0

0 0.00 0.10 0.0 16.0

24 0.09 15.90 0.00 16.0

346 3.09 4.10.0 0.0 0.0

351 0.0 10.1134 1.24 72.6455 2.83 12.6274 3.67 12.575 1.38 75.8

351 2.83 11.785 1.06 77.8

287 0.0 56.5362 2.79 12.2387 2.79 13.6308 3.65 13.6427 2.81 12.278 0.0 86.060 1.53 75.9

370 3.43 11.4137 0.58 60.653 1.01 72.8

393 3.14 11.9375 4.78 13.080 1.27 74.6

263 4.78 12.4318 2.83 11.6205 2.83 12.234 0.95 72.5

0.0 0.0 0.031 0.30 69.933 0.0 68.840 0.0 71.699 0.30 9.9

183 0.0 15.30 0.0 79.8

135 0.0 12.070 0.0 11.0

192 0.0 11.128 0.0 83.752 0.29 73.247 0.29 74.5

203 0.0 14.1180 0.0 13.361 0.33 81.0

200 0.0 14.840 0.35 87.662 0.24 59.069 0.24 53.752 0.24 58.960 0.24 62.0

110 0.0 14.30.0 0.0 0.0 0.0 0.0 0.0 0.0

221,000.0 356,000.0 36.5 86,000.0 470.0 78.2 0.00.0 0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0 0.00.0 1,000.0 0.0 2,000.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 10.0 0.0 0.0

3,000.0 8,000.0 0.9 872,000.0 220.0 80.0 3.2

26,000.0 211,000.0 0.2 2,000.0 160.0 94.5 3.10.0 0.0 0.0 0.0 0.0 100.0 0.0

153,000.0 401,000.0 14.2 17,000.0 1,160.0 58.6 2.123,000.0 259,000.0 0.1 1,000.0 200.0 86.4 2.071,000.0 1,162,000.0 2.2 10,000.0 390.0 30.9 7.3

347,000.0 460,000.0 8.3 1,000.0 2,400.0 9.8 10.0484,000.0 705,000.0 2.5 1,000.0 3,080.0 4.7 12.2

0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0 0.0

593,000.0 660,000.0 19.9 12,000.0 5,780.0 5.2 3.3147,000.0 285,000.0 14.1 58,000.0 1,000.0 81.9 0.0

12,000.0 77,000.0 0.1 1,000.0 160.0 84.2 2.4236,000.0 327,000.0 36.5 90,000.0 990.0 72.1 0.0

95,000.0 76,000.0 0.0 1,000.0 1,100.0 13.3 0.0108,000.0 86,000.0 0.0 1,000.0 1,160.0 12.9 0.0115,000.0 115,000.0 15.1 5,000.0 1,090.0 11.6 1.3333,000.0 223,000.0 23.4 7,000.0 2,020.0 10.4 3.5254,000.0 252,000.0 36.5 39,000.0 600.0 68.1 0.0191,000.0 444,000.0 36.5 37,000.0 520.0 71.0 0.0217,000.0 237,000.0 65.7 50,000.0 480.0 74.0 0.0290,000.0 680,000.0 2.4 0.0 2,450.0 5.3 9.7523,000.0 429,000.0 0.0 2,000.0 3,970.0 8.2 10.6452,000.0 371,000.0 34.0 30,000.0 3,200.0 2.8 8.8

4,000.0 133,000.0 1.2 28,000.0 30.0 1.3 0.00.0 2,000.0 0.6 1,000.0 10.0 0.0 0.00.0 2,000.0 0.6 2,000.0 10.0 0.2 0.0

203,000.0 413,000.0 33.1 54,000.0 450.0 81.2 0.025,000.0 230,000.0 0.3 2,000.0 160.0 92.4 3.425,000.0 230,000.0 0.3 2,000.0 160.0 92.4 3.4

346,000.0 405,000.0 70.7 200,000.0 2,930.0 10.3 10.566,000.0 316,000.0 2.5 33,000.0 410.0 89.3 2.6

101,000.0 149,000.0 6.3 312,000.0 720.0 13.6 2.1217,000.0 314,000.0 44.1 90,000.0 630.0 63.6 0.0221,000.0 360,000.0 10.1 53,000.0 2,900.0 72.6 0.0734,000.0 1,524,000.0 14.3 21,000.0 6,810.0 3.0 33.2

44,000.0 340,000.0 0.3 1,000.0 320.0 91.6 0.538,000.0 262,000.0 0.2 2,000.0 290.0 94.6 1.1

221,000.0 246,000.0 44.8 44,000.0 1,530.0 78.6 0.0251,000.0 279,000.0 51.8 306,000.0 1,740.0 64.5 0.0205,000.0 185,000.0 38.0 148,000.0 1,110.0 75.9 0.0

47,000.0 337,000.0 0.6 55,000.0 300.0 77.3 3.0229,000.0 329,000.0 37.4 293,000.0 3,540.0 79.0 0.0229,000.0 369,000.0 35.4 55,000.0 2,270.0 72.9 0.0168,000.0 429,000.0 28.2 1,439,000.0 3,980.0 58.1 0.0202,000.0 340,000.0 26.4 55,000.0 3,940.0 72.1 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.00.0 370,000.0 0.0 110,000.0 0.0 0.0 0.0

38,000.0 484,000.0 0.0 2,000.0 490.0 52.0 0.0221,000.0 280,000.0 37.7 9,000.0 2,130.0 10.1 15.6

29,000.0 146,000.0 0.5 4,000.0 170.0 89.1 1.7181,000.0 235,000.0 32.4 2,790,000.0 4,930.0 53.8 0.0332,000.0 510,000.0 13.9 2,000.0 2,650.0 10.6 15.1188,000.0 208,000.0 20.2 833,000.0 1,170.0 40.2 0.0

21,000.0 222,000.0 0.0 0.0 70.0 82.3 2.115,000.0 173,000.0 0.0 3,000.0 100.0 86.1 1.610,000.0 95,000.0 0.0 7,000.0 70.0 79.6 0.860,000.0 334,000.0 1.2 12,000.0 400.0 79.8 0.0

366,000.0 981,000.0 1.6 15,000.0 3,010.0 11.3 25.5127,000.0 242,000.0 18.2 581,000.0 1,160.0 3.0 3.4176,000.0 286,000.0 4.5 90,000.0 740.0 1.3 0.2208,000.0 372,000.0 4.5 79,000.0 2,300.0 1.5 3.4206,000.0 559,000.0 3.0 24,000.0 2,010.0 1.0 7.0260,000.0 567,000.0 8.4 10,000.0 2,650.0 1.3 8.0308,000.0 715,000.0 6.8 20,000.0 3,310.0 1.4 10.9202,000.0 318,000.0 9.7 51,000.0 2,090.0 73.6 0.0

16,000.0 157,000.0 0.0 0.0 100.0 87.2 1.469,000.0 732,000.0 0.3 2,000.0 440.0 30.9 7.115,000.0 163,000.0 20.0 166,000.0 30.0 87.6 0.0

113,000.0 356,000.0 10.1 20,000.0 1,100.0 47.0 9.026,000.0 170,000.0 0.3 18,000.0 180.0 92.2 2.510,000.0 169,000.0 1.3 20,000.0 130.0 90.6 3.656,000.0 447,000.0 0.9 43,000.0 440.0 84.5 2.030,000.0 243,000.0 0.6 27,000.0 220.0 90.4 2.169,000.0 389,000.0 1.6 25,000.0 420.0 86.0 3.844,000.0 299,000.0 0.6 30,000.0 270.0 92.1 2.0

152,000.0 407,000.0 3.6 41,000.0 1,060.0 1.1 5.4190,000.0 276,000.0 23.6 68,000.0 3,190.0 72.6 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0105,000.0 118,000.0 22.7 744,000.0 750.0 23.2 2.6170,000.0 166,000.0 0.0 10,000.0 830.0 8.6 5.0221,000.0 322,000.0 36.6 90,000.0 3,890.0 75.6 0.0

260,000.0 374,000.0 31.8 333,000.0 4,020.0 76.2 0.08,000.0 130,000.0 0.1 2,000.0 110.0 86.4 0.2

463,000.0 84,000.0 14.4 619,000.0 2,760.0 53.8 0.0170,000.0 302,000.0 41.8 52,000.0 330.0 78.1 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.020,000.0 190,000.0 0.1 0.0 170.0 88.9 1.5

188,000.0 311,000.0 30.2 68,000.0 370.0 79.9 0.0258,000.0 215,000.0 73.0 8,000.0 2,370.0 7.3 0.0332,000.0 376,000.0 63.5 36,000.0 2,760.0 8.3 10.6189,000.0 223,000.0 63.2 6,000.0 1,410.0 9.9 3.2189,000.0 223,000.0 63.2 6,000.0 1,410.0 9.9 3.2

52,000.0 202,000.0 2.3 2,000.0 540.0 93.2 2.1162,000.0 242,000.0 13.0 710,000.0 1,600.0 3.0 3.2

49,000.0 558,000.0 1.0 79,000.0 530.0 91.4 2.244,000.0 346,000.0 1.4 322,000.0 460.0 91.8 2.4

241,000.0 244,000.0 78.8 21,000.0 1,920.0 9.0 3.329,000.0 151,000.0 0.2 1,000.0 420.0 85.8 6.524,000.0 153,000.0 0.4 1,000.0 140.0 91.0 2.0

411,000.0 1,393,000.0 27.9 12,000.0 2,280.0 11.3 15.5301,000.0 1,795,000.0 12.8 16,000.0 3,670.0 11.3 15.2

38,000.0 209,000.0 0.6 6,000.0 240.0 90.3 3.438,000.0 211,000.0 0.6 6,000.0 240.0 90.3 2.7

488,000.0 1,042,000.0 12.8 12,000.0 2,830.0 11.1 25.1406,000.0 1,359,000.0 3.2 12,000.0 2,790.0 11.8 15.2415,000.0 1,464,000.0 13.0 8,000.0 2,550.0 10.1 12.7407,000.0 1,406,000.0 3.2 24,000.0 2,790.0 11.8 24.9352,000.0 1,483,000.0 3.2 5,000.0 3,650.0 11.0 15.2445,000.0 1,542,000.0 12.8 12,000.0 2,810.0 11.7 24.9

0.0 0.0 0.0 0.0 0.0 0.0261,000.0 230,000.0 68.1 140,000.0 3,070.0 71.8 0.0312,000.0 420,000.0 16.8 87,000.0 2,340.0 68.3 0.0407,000.0 1,185,000.0 11.0 5,000.0 3,650.0 12.1 24.4385,000.0 1,724,000.0 7.2 18,000.0 2,830.0 10.2 19.0337,000.0 577,000.0 5.7 11,000.0 3,120.0 11.2 10.0346,000.0 405,000.0 70.7 5,000.0 2,930.0 10.3 12.2

67,000.0 680,000.0 0.6 10,000.0 550.0 30.1 9.8222,000.0 450,000.0 36.5 54,000.0 420.0 77.9 0.0

86,000.0 318,000.0 9.3 5,000.0 520.0 92.5 1.099,000.0 146,000.0 26.5 684,000.0 2,020.0 54.0 0.0

191,000.0 134,000.0 31.7 140,000.0 1,110.0 75.8 0.0322,000.0 364,000.0 37.0 1,163,000.0 2,140.0 71.1 0.0304,000.0 299,000.0 37.0 1,038,000.0 2,360.0 72.0 0.0

14,000.0 104,000.0 0.0 5,000.0 70.0 84.5 0.242,000.0 292,000.0 0.6 29,000.0 180.0 88.9 0.834,000.0 312,000.0 0.2 3,000.0 140.0 83.1 3.084,000.0 132,000.0 3.7 43,000.0 370.0 88.1 0.0

0.0 0.0 0.0 0.0 0.0 0.0144,000.0 275,000.0 41.4 296,000.0 3,020.0 76.8 0.0968,000.0 1,794,000.0 27.3 535,000.0 4,080.0 3.2 0.0101,000.0 156,000.0 3.1 42,000.0 420.0 90.8 0.0

92,000.0 140,000.0 2.5 47,000.0 480.0 89.2 0.093,500.0 145,000.0 2.9 45,500.0 450.0 89.6 0.095,000.0 150,000.0 3.3 44,000.0 420.0 89.9 0.028,000.0 187,000.0 1.5 25,000.0 200.0 95.6 0.929,000.0 194,000.0 0.6 28,000.0 180.0 95.1 1.3

451,000.0 955,000.0 8.3 6,000.0 4,780.0 10.4 30.531,000.0 171,000.0 0.6 1,000.0 70.0 81.8 1.3

181,000.0 1,110,000.0 1.3 3,000.0 280.0 22.3 4.6243,000.0 393,000.0 30.3 52,000.0 1,870.0 75.0 0.0189,000.0 223,000.0 63.2 6,000.0 1,410.0 9.9 3.2

89,000.0 270,000.0 0.6 15,000.0 460.0 76.1 2.0210,000.0 287,000.0 15.5 35,000.0 2,210.0 10.4 7.3

0.0 0.0 0.0 0.0 0.0 0.0 0.0358,000.0 658,000.0 7.5 6,000.0 3,310.0 1.6 8.0358,000.0 649,000.0 5.6 17,000.0 2,910.0 1.8 6.0

11,000.0 107,000.0 0.0 1,000.0 40.0 85.6 2.47,000.0 101,000.0 0.1 4,000.0 20.0 88.2 0.2

197,000.0 320,000.0 44.8 286,000.0 1,600.0 80.6 0.0119,000.0 996,000.0 0.5 7,000.0 570.0 31.8 8.2

11,000.0 228,000.0 0.7 18,000.0 90.0 89.8 0.815,000.0 267,000.0 0.4 16,000.0 180.0 90.2 0.9

4,000.0 52,000.0 0.8 4,000.0 220.0 17.1 0.2285,000.0 195,000.0 2.7 5,000.0 1,680.0 8.7 8.5

22,000.0 38,000.0 15.5 680,000.0 1,300.0 47.3 0.0243,000.0 486,000.0 17.3 231,000.0 3,650.0 5.8 7.3379,000.0 983,000.0 8.2 38,000.0 3,350.0 10.8 18.3

27,000.0 191,000.0 0.7 67,000.0 270.0 91.9 1.8244,000.0 152,000.0 13.9 722,000.0 1,580.0 40.5 0.0256,000.0 238,000.0 7.7 615,000.0 1,480.0 1.5 4.6

14,000.0 181,000.0 0.5 0.0 70.0 86.8 2.426,000.0 201,000.0 0.0 0.0 170.0 87.6 1.7

346,000.0 441,000.0 4.9 2,000.0 3,090.0 4.1 6.755,000.0 816,000.0 0.7 9,000.0 240.0 69.6 4.1

132,000.0 210,000.0 5.7 580,000.0 1,090.0 4.5 3.4104,000.0 97,000.0 11.3 312,000.0 360.0 5.1 1.9

63,000.0 303,000.0 0.7 8,000.0 600.0 90.2 3.2277,000.0 410,000.0 3.8 0.0 4,530.0 3.5 9.6199,000.0 182,000.0 2.2 1,058,000.0 3,100.0 1.2 8.1358,000.0 329,000.0 0.0 8,000.0 3,080.0 3.3 14.5125,000.0 166,000.0 30.9 660,000.0 1,140.0 37.3 5.8

99,000.0 100,000.0 17.3 681,000.0 740.0 36.4 2.4103,000.0 131,000.0 31.0 592,000.0 680.0 30.4 2.5202,000.0 248,000.0 40.3 472,000.0 1,800.0 38.6 6.8126,000.0 142,000.0 24.6 599,000.0 1,020.0 36.7 4.0228,000.0 230,000.0 32.9 420,000.0 1,700.0 36.9 7.4180,000.0 170,000.0 44.0 532,000.0 1,520.0 30.6 7.4109,000.0 227,000.0 0.0 390,000.0 720.0 33.6 4.3

97,000.0 120,000.0 0.0 536,000.0 840.0 32.1 2.2155,000.0 184,000.0 28.8 521,000.0 1,210.0 35.7 3.6334,000.0 175,000.0 13.5 628,000.0 390.0 53.0 1.3

57,000.0 421,000.0 0.3 6,000.0 290.0 79.3 2.2143,000.0 473,000.0 1.2 455,000.0 1,100.0 36.7 2.9

61,000.0 455,000.0 0.5 6,000.0 330.0 81.0 1.75,000.0 257,000.0 0.6 3,000.0 70.0 88.8 1.8

101,000.0 749,000.0 0.6 11,000.0 220.0 15.4 3.7189,000.0 223,000.0 63.2 6,000.0 1,410.0 9.9 3.2155,000.0 1,642,000.0 8.1 525,000.0 2,390.0 2.3 4.4

62,000.0 407,000.0 0.3 6,000.0 290.0 81.6 2.4200,000.0 138,000.0 44.0 697,000.0 920.0 37.0 0.0200,000.0 138,000.0 41.6 697,000.0 2,850.0 53.9 0.0203,000.0 271,000.0 13.9 74,000.0 1,900.0 73.8 0.0269,000.0 230,000.0 67.0 140,000.0 3,070.0 71.8 0.0206,000.0 293,000.0 24.4 49,000.0 1,240.0 74.1 0.0172,000.0 254,000.0 28.6 71,000.0 2,980.0 76.6 0.0279,000.0 255,000.0 70.8 71,000.0 2,260.0 62.3 0.0184,000.0 361,000.0 32.7 81,000.0 450.0 79.1 0.0

14,000.0 23,000.0 0.0 1,208,000.0 20.0 94.1 1.221,000.0 136,000.0 0.1 2,000.0 170.0 96.7 0.711,000.0 119,000.0 0.1 1,000.0 100.0 83.7 3.1

270,000.0 317,000.0 12.6 51,000.0 990.0 72.8 0.0263,000.0 288,000.0 48.1 90,000.0 1,150.0 75.6 0.0

20,000.0 175,000.0 0.0 3,000.0 130.0 93.9 1.724,000.0 212,000.0 0.3 2,000.0 170.0 92.0 0.926,000.0 211,000.0 0.1 4,000.0 250.0 92.2 2.1

8,000.0 109,000.0 0.1 1,000.0 120.0 86.0 1.47,000.0 124,000.0 0.4 1,000.0 100.0 83.5 1.3

490,000.0 1,025,000.0 7.0 1,000.0 2,200.0 3.9 10.3485,000.0 1,042,000.0 9.3 405,000.0 2,300.0 2.0 10.3

22,000.0 358,000.0 1.0 1,000.0 150.0 74.9 2.6167,000.0 229,000.0 13.5 86,000.0 2,060.0 76.1 0.0210,000.0 370,000.0 32.0 116,000.0 580.0 75.8 0.0297,000.0 230,000.0 54.6 71,000.0 2,670.0 76.5 0.0

60,000.0 67,000.0 7.6 1,087,000.0 300.0 76.7 0.08,000.0 139,000.0 0.3 0.0 70.0 90.9 1.1

134,000.0 86,000.0 9.0 406,000.0 380.0 81.0 0.0134,000.0 86,000.0 9.0 406,000.0 380.0 82.5 0.0159,000.0 104,000.0 9.7 364,000.0 400.0 79.8 0.0190,000.0 137,000.0 9.4 330,000.0 470.0 81.0 0.0354,000.0 76,000.0 17.0 627,000.0 2,920.0 50.0 0.0546,000.0 121,000.0 14.5 819,000.0 3,900.0 41.5 0.0

20,000.0 233,000.0 0.6 39,000.0 280.0 95.3 1.6107,000.0 167,000.0 66.7 72,000.0 230.0 75.7 0.0

40,000.0 325,000.0 0.7 78,000.0 350.0 87.6 2.842,000.0 230,000.0 0.9 28,000.0 270.0 91.0 3.1

163,000.0 84,000.0 9.9 330,000.0 410.0 80.7 0.0230,000.0 170,000.0 58.0 860,000.0 2,300.0 52.1 0.0200,000.0 490,000.0 36.5 44,000.0 640.0 68.5 0.0

11,000.0 112,000.0 0.4 1,000.0 100.0 91.5 0.4642,000.0 813,000.0 25.4 30,000.0 4,340.0 7.0 27.3387,000.0 354,000.0 44.8 372,000.0 1,730.0 80.6 0.0

704,000.0 1,797,000.0 17.8 2,000.0 4,890.0 8.5 9.3194,000.0 620,000.0 1.5 15,000.0 990.0 67.5 4.2164,000.0 484,000.0 0.6 14,000.0 1,170.0 69.1 1.1219,000.0 196,000.0 54.9 721,000.0 2,900.0 3.0 2.4

0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0

211,000.0 324,000.0 8.8 91,000.0 2,490.0 74.9 0.024,000.0 237,000.0 0.0 5,000.0 170.0 94.5 1.219,000.0 188,000.0 0.1 10,000.0 140.0 94.3 1.036,000.0 258,000.0 0.4 23,000.0 280.0 95.3 0.729,000.0 212,000.0 0.4 42,000.0 140.0 94.8 0.9

360,000.0 290,000.0 24.6 326,000.0 3,000.0 5.8 4.2277,000.0 327,000.0 9.9 288,000.0 3,990.0 5.0 2.9200,000.0 215,000.0 6.7 421,000.0 2,460.0 1.9 5.3355,000.0 432,000.0 0.0 2,000.0 3,330.0 9.6 12.2245,000.0 361,000.0 12.6 52,000.0 660.0 71.4 0.0

20,000.0 191,000.0 0.1 2,000.0 70.0 80.5 0.90.0 0.0 0.0 0.0 0.0 0.0

390,000.0 109,000.0 56.0 48,000.0 2,300.0 52.3 0.095,000.0 155,000.0 2.2 46,000.0 590.0 87.9 0.0

157,000.0 255,000.0 3.6 77,000.0 970.0 85.2 0.035,000.0 320,000.0 0.1 69,000.0 240.0 88.3 2.838,000.0 261,000.0 0.2 8,000.0 320.0 94.8 1.0

9,000.0 102,000.0 0.1 21,000.0 60.0 92.5 0.417,000.0 184,000.0 0.1 4,000.0 40.0 87.7 0.311,000.0 153,000.0 0.1 1,000.0 90.0 90.1 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 Index0.0 0.0 0.0 0.0 0.0 -

0.0 0.0 0.0 0.0 0.0 -71.0 0.1 0.1 0.5 0.0 0.0

0.0 7.4 63.3 28.1 0.0 0.00.0 10.3 19.5 65.7 0.0 0.00.0 9.4 20.2 66.0 0.0 0.00.0 12.9 27.6 54.7 0.0 0.00.0 13.8 73.0 10.5 0.0 0.0

485.0 19.9 29.0 40.3 0.0 0.00.0 15.7 22.8 57.7 0.0 0.00.0 1.4 7.9 0.9 0.0 15.0

0.0 0.0 0.0 0.0 0.0 15.00.0 0.0 0.0 0.0 0.0 0.00.0 0.1 0.0 0.2 1.0 30.00.0 0.0 0.2 0.1 9.2 45.00.0 0.0 0.1 0.1 53.4 31.00.0 0.7 1.0 1.0 0.0 53.00.0 3.7 30.9 12.1 3.9 15.00.0 0.0 0.0 0.0 0.0 80.00.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.00.0 7.8 23.8 7.8 5.9 25.0

50.0 0.1 0.1 0.1 0.0 0.00.0 0.0 0.0 0.1 10.0 53.0

60.0 2.0 3.7 2.1 0.0 0.00.0 0.1 0.2 0.1 0.0 62.00.0 0.2 0.2 0.2 0.0 70.00.0 0.2 0.2 0.2 0.1 58.00.0 0.6 1.1 1.0 0.9 55.0

38.0 1.3 1.6 1.4 0.0 0.045.0 0.2 0.2 0.3 0.0 0.042.0 0.8 0.8 1.1 0.0 0.0

0.0 4.5 45.7 7.9 4.3 15.00.0 1.2 2.2 2.5 0.0 60.00.0 1.3 3.3 3.3 0.8 65.00.0 0.0 0.0 0.0 97.0 60.00.0 0.0 0.0 0.0 99.8 63.00.0 0.0 0.0 0.0 97.8 66.0

43.0 0.1 0.1 0.2 0.0 0.00.0 0.0 0.0 0.1 2.4 20.00.0 0.0 0.0 0.1 2.4 20.00.0 0.5 0.4 1.2 4.0 50.00.0 0.0 0.0 0.0 1.7 15.0

17.0 4.2 9.0 2.3 36.6 43.070.0 3.3 5.5 3.4 0.0 0.052.0 1.4 1.6 0.7 0.0 0.0

0.0 8.1 4.6 0.4 1.8 20.00.0 0.1 0.0 0.0 1.4 70.00.0 0.0 0.0 0.1 2.2 15.0

233.0 0.4 0.1 0.5 0.0 0.0260.0 1.9 2.7 2.1 0.0 20.0152.0 0.3 0.3 0.7 0.0 0.0

0.0 0.0 0.0 0.0 4.2 61.078.0 0.2 0.2 0.4 0.0 0.068.0 1.9 2.4 0.6 0.0 0.041.0 1.7 1.7 0.2 0.0 0.033.0 2.1 2.0 0.2 0.0 0.0

0.0 0.8 0.6 0.1 1.7 0.00.0 1.3 0.9 0.1 4.7 10.00.0 0.2 0.4 0.5 0.0 60.00.0 0.2 0.1 0.6 0.8 30.00.0 0.0 0.0 0.0 4.2 15.0

79.0 1.0 0.8 0.1 2.7 0.00.0 0.2 0.2 0.8 1.0 34.0

68.0 15.0 20.0 4.8 0.0 0.00.0 0.0 0.0 0.1 12.8 63.00.0 0.1 0.1 0.1 8.5 22.00.0 0.0 0.0 0.0 0.0 41.00.0 0.0 0.0 0.0 0.0 15.00.0 0.2 0.2 0.5 8.0 43.04.0 4.9 0.1 0.1 30.3 69.0

21.0 19.4 9.1 1.0 59.0 44.023.0 18.5 7.2 1.4 51.5 40.0

8.0 18.5 9.5 1.1 47.9 30.06.0 22.0 11.5 1.2 36.7 30.03.0 24.5 12.8 1.3 24.0 30.0

85.0 1.0 0.7 0.5 0.0 0.00.0 0.0 0.1 0.0 9.9 39.00.0 0.1 0.1 0.1 38.1 40.00.0 0.0 0.0 0.0 0.7 0.00.0 29.7 1.4 0.4 6.2 45.00.0 0.0 0.0 0.0 3.2 15.00.0 0.1 0.0 0.2 0.5 15.00.0 0.1 0.1 0.3 0.0 15.00.0 0.0 0.0 0.1 3.8 15.00.0 0.1 0.0 0.2 2.2 15.00.0 0.1 0.0 0.0 1.9 15.00.0 28.4 0.0 0.0 54.1 30.0

66.0 2.1 2.4 0.5 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0

67.0 11.7 5.5 1.1 11.3 67.00.0 0.1 0.1 0.3 0.0 62.0

65.0 0.6 0.6 0.4 0.0 0.0

89.0 0.3 0.2 0.4 0.0 0.00.0 0.0 0.0 0.0 10.0 46.0

64.0 10.1 4.5 0.5 1.1 0.050.0 0.8 0.7 0.5 0.0 0.0

0.0 0.0 0.0 0.0 100.0 100.00.0 0.0 0.1 0.1 8.4 42.0

57.0 0.1 0.1 0.2 0.0 0.00.0 0.3 0.2 0.6 0.0 37.00.0 0.2 0.2 0.6 2.7 40.00.0 0.3 0.2 0.6 2.7 42.00.0 0.3 0.2 0.6 2.7 42.00.0 0.0 0.0 0.1 1.9 15.00.0 0.2 0.2 0.6 32.2 71.00.0 0.1 0.0 0.2 0.4 15.00.0 0.1 0.0 0.2 0.4 15.0

84.0 1.2 1.3 1.3 1.9 50.00.0 0.0 0.1 0.4 4.4 25.00.0 0.0 0.0 0.2 4.9 40.00.0 0.2 0.2 0.4 2.1 30.00.0 0.2 0.1 0.4 2.1 30.00.0 0.0 0.0 0.1 0.0 35.00.0 0.1 0.0 0.1 3.3 35.00.0 0.7 0.2 1.1 0.0 30.00.0 0.2 0.1 0.6 2.1 30.00.0 0.3 0.1 0.5 2.1 30.00.0 0.1 0.1 0.5 2.2 30.00.0 0.4 0.1 0.6 2.1 30.00.0 0.3 0.1 0.5 0.0 30.00.0 0.0 0.0 0.0 100.0 20.0

515.0 1.6 0.8 0.3 0.0 0.084.0 2.8 1.9 0.9 0.0 0.0

0.0 0.2 0.2 1.4 3.9 30.00.0 0.2 0.1 0.3 8.5 30.00.0 0.7 0.9 0.9 2.6 55.00.0 0.3 0.2 0.8 0.4 55.00.0 0.1 0.2 0.3 47.9 61.0

32.0 0.3 0.8 0.7 0.0 0.00.0 0.1 0.0 0.2 2.0 15.0

45.0 5.2 7.0 1.7 0.0 50.0423.0 3.1 3.8 1.4 0.8 0.0

57.0 1.0 1.3 0.4 1.1 0.067.0 1.1 0.9 1.1 0.0 0.0

0.0 0.0 0.0 0.0 14.2 55.00.0 0.0 0.0 0.1 3.9 45.00.0 0.0 0.0 0.3 9.0 53.0

10.0 1.9 0.8 0.2 5.3 30.00.0 0.0 0.0 0.0 100.0 45.0

95.0 0.2 0.3 0.2 0.0 0.020.0 0.5 0.2 0.0 52.0 30.0

2.0 0.1 0.0 0.0 5.1 33.0

8.0 1.3 1.1 0.2 5.1 31.06.5 0.9 0.7 0.1 5.1 31.05.0 0.6 0.3 0.0 5.2 32.00.0 0.0 0.0 0.0 0.5 15.00.0 0.0 0.0 0.1 0.8 15.00.0 0.2 0.2 0.5 2.0 30.00.0 0.1 0.1 0.1 15.2 50.00.0 0.3 0.3 0.4 66.1 60.0

65.0 1.2 1.4 0.6 0.0 0.00.0 0.3 0.2 0.6 2.7 47.00.0 0.3 0.4 0.5 6.3 54.00.0 0.7 1.3 2.2 0.6 60.00.0 0.0 0.0 0.0 0.0 95.00.0 6.9 24.6 15.7 4.2 18.00.0 10.3 23.7 13.9 9.2 40.00.0 0.0 0.0 0.1 10.4 36.00.0 0.0 0.0 0.0 9.6 42.0

28.0 0.4 0.5 0.6 0.0 0.00.0 0.1 0.3 0.4 41.7 35.00.0 0.0 0.0 0.1 8.1 60.00.0 0.1 0.0 0.1 7.9 67.00.0 0.0 0.0 0.0 82.1 55.00.0 0.7 0.8 2.1 0.0 66.0

120.0 13.4 15.9 3.5 1.3 0.00.0 0.8 2.4 1.3 31.0 60.00.0 0.1 0.1 1.1 0.0 30.00.0 0.0 0.0 0.1 3.8 40.0

16.0 6.9 7.1 2.0 0.0 55.00.0 3.9 7.1 13.6 3.8 63.00.0 0.0 0.0 0.0 9.4 42.00.0 0.0 0.1 0.1 7.9 43.00.0 6.1 8.9 47.2 2.6 15.00.0 0.0 0.0 0.1 0.5 50.02.0 4.2 4.9 4.2 29.7 75.0

51.0 3.8 6.5 3.9 37.5 77.00.0 0.0 0.0 0.0 1.2 35.00.0 6.2 40.8 21.6 4.0 20.00.0 6.8 9.8 23.2 0.5 60.00.0 0.6 1.1 1.9 0.9 60.00.0 0.6 1.3 0.8 3.9 58.00.0 0.7 0.7 1.4 4.3 74.01.0 0.6 0.8 2.1 4.7 62.00.0 0.7 1.6 0.6 5.6 71.00.0 0.7 1.6 1.7 8.1 56.00.0 0.9 0.8 1.9 6.4 60.00.0 0.4 0.3 1.1 0.8 56.00.0 1.1 2.3 0.7 0.0 73.00.0 0.2 0.1 0.5 0.0 65.00.0 0.8 0.8 1.4 5.8 72.0

12.0 0.5 0.9 0.8 0.0 70.0

0.0 0.0 0.0 0.0 0.8 85.00.0 0.0 0.0 0.0 0.7 60.00.0 0.0 0.0 0.1 1.0 85.00.0 0.0 0.0 0.0 5.9 59.00.0 0.1 0.1 0.0 59.2 62.00.0 0.3 0.2 0.6 2.7 42.00.0 4.0 16.0 16.0 0.4 56.00.0 0.0 0.0 0.0 1.2 85.0

150.0 14.5 25.6 0.8 0.0 0.0255.0 9.6 12.4 3.2 0.0 0.0

77.0 2.3 1.5 0.8 0.0 0.0515.0 1.4 0.7 0.6 0.0 0.0

62.0 0.2 0.1 0.2 0.0 0.084.0 0.8 0.5 0.7 0.0 0.0

331.0 5.5 7.4 1.7 0.0 0.048.0 0.3 0.2 0.3 0.0 0.0

0.0 0.1 0.0 0.1 1.1 15.00.0 0.0 0.0 0.0 1.4 15.00.0 0.0 0.0 0.0 9.8 38.0

60.0 0.9 2.0 2.1 0.0 0.039.0 1.1 1.5 0.9 0.0 0.0

0.0 0.1 0.0 0.1 2.4 15.00.0 0.0 0.0 0.0 0.0 15.00.0 0.0 0.0 0.1 4.2 15.00.0 0.0 0.0 0.0 9.9 59.00.0 0.0 0.0 0.0 14.3 49.00.0 5.6 23.8 13.7 7.7 15.00.0 5.6 24.2 13.9 7.8 15.00.0 0.1 0.0 0.1 12.2 53.0

80.0 1.0 1.2 1.0 0.0 0.064.0 0.6 0.8 0.4 0.0 0.0

345.0 1.6 1.2 1.3 0.0 0.036.0 0.1 0.1 0.1 0.1 0.0

0.0 0.0 0.0 0.0 7.0 25.07.0 0.3 0.0 0.0 3.0 30.04.0 0.6 0.3 0.0 2.7 30.0

17.0 1.7 0.8 0.1 2.7 30.07.0 0.2 0.1 0.0 1.9 30.0

79.0 13.2 6.6 0.8 1.0 0.0114.0 17.6 7.7 0.7 2.2 0.0

0.0 0.0 0.0 0.0 1.9 15.060.0 0.0 0.2 0.1 0.0 0.0

0.0 0.0 0.0 0.1 6.8 64.00.0 0.0 0.0 0.0 2.3 15.0

10.0 1.0 0.4 0.1 3.7 30.0158.0 10.6 13.3 2.6 0.0 0.0

55.0 1.0 2.1 2.5 0.0 0.00.0 0.0 0.0 0.1 6.2 76.00.0 3.7 7.5 28.7 1.6 35.0

112.0 0.1 0.1 0.1 0.0 0.0

0.0 2.9 4.4 11.3 7.3 18.00.0 0.8 1.3 3.2 0.0 30.00.0 0.9 1.5 3.8 0.0 15.00.0 0.4 0.4 0.8 12.9 70.00.0 0.5 0.3 0.0 0.7 0.00.0 3.3 2.4 0.3 6.0 10.0

80.0 1.0 1.1 0.3 0.0 0.00.0 0.0 0.0 0.1 2.6 30.00.0 0.0 0.0 0.1 2.4 30.00.0 0.0 0.0 0.1 0.0 30.00.0 0.0 0.0 0.1 0.0 30.00.0 0.6 1.0 1.0 0.9 82.00.0 0.5 0.9 1.4 0.7 65.00.0 2.8 6.8 11.2 1.0 64.00.0 0.3 0.2 0.8 0.4 50.0

58.0 1.1 3.3 1.5 0.0 0.00.0 0.1 0.0 0.0 15.5 46.00.0 0.0 0.0 0.0 0.0 110.0

1,234.0 9.6 11.7 4.2 0.6 0.013.0 2.1 0.9 0.1 4.7 30.0

2.0 0.1 0.0 0.0 7.7 30.00.0 0.0 0.0 0.1 4.7 45.00.0 0.1 0.0 0.1 2.5 15.00.0 0.0 0.0 0.1 2.4 20.00.0 0.0 0.0 0.0 8.8 52.00.0 0.0 0.0 0.0 8.9 48.0

17.5

2.0

0.0 0.0 0.0 0.0 0.0 -

39 40

Comentarios Traducción del producto

---------------

--------------- koolviskoolzaadolie

Great source of vitamin E zonnebloemolieGreat source of omega-3 fatty acids lijnzaadolie

maïsolieMonounsaturated fatty acids: 72.96 g olijfolieGreat source of omega-3 fatty acids visolie, zalm

sojaolieContains lots of monounsaturated fatty acids olijven

witloofDrink at least 2 to 3 liter water per day. water

lookabrikozenabrikozen, gedroogdboekweit

Great source of vitamine E amandelenwaxy maize starch

Branched chain amino acids aminozuren, BCAA'sEssential amino acids aminozuren, EAA'sGreat source of iron cashewnoten

kikkerbilletjesblauwe bes (bosbes)haringrijst, wit, korte korrelrijst, wit, medium korrelrijst, wit, lange korrelrijst, bruin, lange korreltonijn, blauwvintonijn, geelvintonijn, blik in eigen nathazelnoten

Great source of carbohydrates with low glycemic index haverGreat source of carbohydrates with low glycemic index; great to add haver, fijn poeder

suiker, bruinesuiker, tafel (sucrose)bloemsuikerkabeljauwaubergineaubergineBrinta classicbroccoli

browniesmakreelpaardevlees, magercacaopoederpompoenpompoeninktvisinktvis, gefrituurd

Cholesterol: 152 mg garnalenzoete aardappelkrabvarkens, ham, magerrundsvlees, plakjesrundsvlees, mager

Slow absorbing source of protein (7 hours) caseïne/melk, isolaatSlow absorbing source of protein (7 hours) caseïne/melk, concentraat

kastanjegerstuien

Great protein snack. High in sodium. beef jerkey (snack)roggevarkensvlees, spekkersenkriekenkrieken, ingebliktsjalottenerwten

Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special K chocoladechocolade, witchocolade, bruinchocolade, zwart, 45-59% cacaochocolade, zwart, 60-69% cacaochocolade, zwart, 70-85% cacaohert, magerpruimenpruimen, gedroogdeiwitkokosnootkoolboerenkoolboerenkoolkool, roodspruitjesbloemkoolchocopasta met hazelnotenlamsvlees, mager

100% pure creatine monohydrate creatinecroissanten, boterkouskousstruisvogelvlees

krab, ingebliktananassapmozarella kaas, magertilapiavisdextrose (glucose)perzikenschelvis

Contains lots of vitamins and minerals spaghetti, volkoren, droogContains lots of vitamins and minerals spaghetti, groen, droogGlycemic Index: 42 (boiled) spaghetti, droogGlycemic Index: 42 (boiled) spaghetti, droog, verrijkt

aspergeGreat source of vitamins and minerals but also contains lots of sugar Kellogg's Special K rode bessen

spinaziespinazie, ingebliktnoedels, eierenframbozenaardbeienbonen, gevlektbonen, witsnijboon, geelsnijboon, groenbonen, geelbonen, rood (nierboon)bonen, rozebonen, nierboonbonen, zwartbonen, klein, witfructose

Great source of vitamin A gans, lever, rauwgans, vlees zonder velbonen, wit (navy)limaboonboekweit meeltarwemeel, volkorenvijgen, droogheilbotchampignonshotdog

Cholesterol: 420 mg per 100 g eierenham (hesp), plakjeskalkoen, ham, plakjes

High in glucose and fructose druivensapGreat source of vitamin A wortelsapGreat source of vitamin C kiwi

melk, vollelactosekreeftmelkpoeder, mager, droogmelk, mager

melk, 2% vetmelk, halfvolle (1,5%)melk, 1% vetsla, roodsla, groenlinzen

Great source of vitamin C lycheesGreat source of vitamin C lychees , gedroogd

varkens, lendestuk, magerGlycemic Index: 47 (boiled) macaroni, droog

maïs, rauwmaïs, droogmaltodextrinepinda's, gebrandpindakaas (> 90%)

Contains lots of fructose appelenContains lots of fructose appelsap

mosselenperziken, gedroogdhoningmeloenkanteloep (wratmeloen)honinggierstbloedworst

Great source of vitamins and minerals but also contains lots of sugar muesli, gedroogd fruit en notenmungboon rapennachos met kaasnacho's chips (snack)

Great source of vitamin C sinaasappelennectarine (perzik)okkernotenyam (zoete aardappel)wafels, chocoladewafels, vanilleokrapecannotenpopcorn, olie-gepoptpopcorn, lucht-gepoptbrood, roggebrood, witbrood, wit, toostbrood, volkorenbrood, haverbrood, meergranenbrood, pita, volkorenbrood, rozijnenbrood, pita, witbrood, tarwepannekoeken

aardappelfrietenaardappel, roodpapaja'srozijnen, gedroogd

Glycemic Index: 42 (boiled) pasta, droogaardappel chips (snack)aardapple, witfoie gras, ganzenlever

Great source of vitamin A leverpasteieend, vlees zonder vel

Great source of vitamin A eend, lever, rauwkalkoen, borstkalkoen, bilkalkoen, lever, rauwplatvisaugurkkomkommerperenwitviszwaardvispaprika, groenpaprika, geelpaprika, roodananasananas, ingebliktpistache notenpistache noten, gebrand, zout

Great source of carbohydrates bananenkip, bilkip, borst

Great source of vitamin A kip, leverkip, borst, plakjes

Great source of vitamin C pompelmoeskwark, magercottage cheese, 1% vetcottage cheese, vetcottage cheese, magermozarella kaas, vetkaas, goudaradijzenzaagbuikvisbietenkool, savooiecottage cheese, 2% vet

Great source of vitamin A leverworstGreat source of omega-3 fatty acids zalm

watermeloenGreat source of omega-3 fatty acids lijnzaad

inktvis

sojabonensojabonen, groensojascheuten

Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special KFast absorbing source of protein (2 hours) wei, isolaatFast absorbing source of protein (2 hours) wei, concentraat

kalfsvlees, magertomatentomaten, ingeblikttomaten, geeltomaten, oranjerijstkoekjes (snack)popcorn koekjestortilla chips (snack)tarweforel

High in glucose and fructose druivenvitargo

Cholesterol: 615 mg per 100 g eierdooieryoghurt, vetyoghurt, mager

Great source of vitamin A wortelencourgettecitroensap

Great source of vitamin C sinaasappelsapGreat source of vitamin C pompelmoessap

Insert new products only above this row with "Insert Row". zz Insert new products only above this row!

zz Insert new products only above this row!

PROTEÍNAS (gr/lb)

Selecciona los gramos de PROTEÍNA por cada libra de tu peso, que vas a consumir en tu dieta. Utiliza como referencia tu tipo somático:

ETAPA PG (Perder Grasa):Ectomorfo: 1.15 gr/lb – 1.35gr/lb Mesomorfo: 1.15 gr/lb – 1.35gr/lbEndomorfo: 1.25 gr/lb – 1.50gr/lb

ETAPA GM (Ganar Musculatura):Ectomorfo: 1.00gr/lb – 1.15gr/lb Mesomorfo: 1.05gr/lb – 1.15gr/lbEndomorfo: 1.15gr/lb – 1.25gr/lb

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 tipo somático:

ETAPA PG (Perder Grasa):Ectomorfo: 0.20gr/lb – 0.40gr/lb Mesomorfo: 0.20gr/lb – 0.35gr/lbEndomorfo: 0.25gr/lb – 0.40gr/lb

ETAPA GM (Ganar Musculatura):Ectomorfo: 0.30gr/lb – 0.45gr/lb Mesomorfo: 0.25gr/lb – 0.40gr/lbEndomorfo: 0.40gr/lb – 0.60gr/lb

CÓMO CONOCER LOS MACRONUTRIENTES Y MICRONUTRIENTES DE UN PRODUCTO

Existen diversos sitios web en el internet donde se puede buscar la información nutricional de cada producto.

Sugerencia 1: (inglés)

Sugerencia 2: (español)

Sugerencia 3: (español e inglés)

Por ejemplo, si tu metabolismo es similar al de un Ectomorfo, y estás en Etapa GM, puedes escribir en este campo: 1.15 (o cualquier valor que encaje en el rango recomendado, según el tipo somático).

Por ejemplo, si tu metabolismo es similar al de un Ectomorfo, y estás en Etapa GM, puedes escribir en este campo: 0.30 (o cualquier valor que encaje en el rango recomendado, según el tipo somático).

http://nutritiondata.self.com/

http://www.fatsecret.com.mx/calorías-nutrición/

http://nutritiondata.self.com/

http://www.fatsecret.com.mx/calor%C3%ADas-nutrici%C3%B3n/

En Google, escribe: piña nutritional factsY, en los resultados de busqueda, te saldrá directamente la información nutricional de la piña. Cambia "piña" por el producto que deseas encontrar. Puedes poner el nombre del producto en inglés o en español.

Selecciona los gramos de PROTEÍNA por cada libra de tu peso, que vas a consumir en tu dieta. Utiliza como referencia tu tipo somático:

Selecciona los gramos de GRASA por cada libra de tu peso, que vas a consumir en tu dieta. Utiliza como referencia tu tipo somático:

CÓMO CONOCER LOS MACRONUTRIENTES Y MICRONUTRIENTES DE UN PRODUCTO

Existen diversos sitios web en el internet donde se puede buscar la información nutricional de cada producto.

Por ejemplo, si tu metabolismo es similar al de un Ectomorfo, y estás en Etapa GM, puedes escribir en este campo: 1.15 (o cualquier valor que

Por ejemplo, si tu metabolismo es similar al de un Ectomorfo, y estás en Etapa GM, puedes escribir en este campo: 0.30 (o cualquier valor que

Y, en los resultados de busqueda, te saldrá directamente la información nutricional de la piña. Cambia "piña" por el producto que deseas

Para la creación de este archivo, hemos usado como base el archivo de True Natural Body Building.

Cambios realizados al archivo original:- Traducción total al idioma Español.- Modificación al sistema de distribución de macronutrientes. Originalmente la distribución se realizaba por porcentajes. Nuestra versión realiza la distribución por gramos de macronutrientes según la meta, y las características propias de cada persona.- Presentación general.

Para mirar un tutorial a detalle sobre como usar este archivo, ingresa a la sección de miembros del Club Imparable.

http://www.true-natural-bodybuilding.com/

http://www.ClubImparable.com

http://www.true-natural-bodybuilding.com/

http://www.clubimparable.com/

Para la creación de este archivo, hemos usado como base el archivo de True Natural Body Building.

- Modificación al sistema de distribución de macronutrientes. Originalmente la distribución se realizaba por porcentajes. Nuestra versión realiza la distribución por gramos de macronutrientes según la meta, y las características propias de cada persona.

Para mirar un tutorial a detalle sobre como usar este archivo, ingresa a la sección de miembros del Club Imparable.

tabla de planificación

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