Documente Academic
Documente Profesional
Documente Cultură
Batido post- 1 0- 0 0
entrenamiento 1 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%
21.00 (7) 221 0- 0 0
Snack 242 0- 0 0
119 0- 0 0
1 0- 0 0
205 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
Total 0 0
Energía % 0%
% de RDA 0% 0%
22.30 (8) 1 0- 0 0
Antes de Acostarse 1 0- 0 0
1 0- 0 0
1 0- 0 0
63 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
Total 0 0
Energía % 0%
% de RDA 0% 0%
Ingesta diaria recomendada de Kcal (vitaminas-minerales en mcg):
TOTAL gram: 69
TOTAL Kcal: 912 276
TOTAL% 30%
OBJETIVO gramos: 227
DIFFERENCIA [ TOTAL - OBJETIVO ] gramos: -158
DIFFERENCIA [ TOTAL - OBJETIVO ] Kcal: -2,119 -633
a corporal (IMC) (BMI) Katch - McArdle Mifflin - St. Jeor Harris - Benedict Nivel de Acti
kg/m 2
Mejor método buen método no tan bueno Advertencia: las personas m
kg/m2 usa el % grasa corporal uses age uses age 1.200
1.375
olismo basal : 1,670 kcal por día 1,723 kcal por día 1,820 kcal por día 1.550
2,756 kcal por día 2,844 kcal por día 3,003 kcal por día 1.650
kcal 2,480 kcal por día 2,559 kcal por día 2,703 kcal por día 1.725
kcal 3,031 kcal por día 3,128 kcal por día 3,304 kcal por día 1.900
5 comidas Recomendación dietética para un consumo de 2500 kcal (vitaminas-minerales en mcg) :
45 gr 3,000 1,200 1,300 16,000 5,000 1,300
76 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
17% 53% 15% 20% 34% 115% 66% 106%
0 5 60 128 200 20,860 2,850 1,498
32 17 495 170 330 1,360 1,160 180
1 0 0 0 0 0 0 0
7 33 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
40 55 555 298 530 22,220 4,010 1,678
17% 53%
10% 81% 15% 20% 34% 115% 66% 106%
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0% 0%
0% 0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0% 0%
0% 0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0% 0%
0% 0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0% 0%
0% 0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0% 0%
0% 0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0% 0%
0% 0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0% 0%
0% 0% 0% 0% 0% 0% 0% 0%
3,638 1,455 1,576 19,400 6,063 1,576
40 55 555 298 530 22,220 4,010 1,678
159 493 % de la ingesta diaria recomendada (rojo significa que la ingesta de vitaminas-minerales es muy
17% 53% 15% 20% 34% 115% 66% 106%
379 67 % del límite máximo saludable (rojo significa que su ingesta devitaminas-minerales es muy alta)
-339 -13 6% - - 63% - 2%
-1,357 -114
es un valor entre 1.2 y 1.9 usado para calcular su nivel de calorias de mantenimiento (Mantenerse = BMR x nivel de activid
dvertencia: las personas medicadas (cafeína, efedrina, hormonas tiroideas, esteroides, DNP, etc) pueden tener valores de hasta dos ve
= Sedentaria: sin actividad física-trabajo de oficina
= Leve Actividad: ejercicios leves/ 1-3 días a la semana
= Moderada Actividad: ejerc. moderados/ 3-5 días a la semana
= Programa de entrenamiento con inteso peso/ 4-5 días a la sem.
= Muy Activo: Ejercicios intensos/ deporte 6-7 días a la semana
= Actividad Extra: Fuerte y prolongado ejercicio diario/ deporte + entrenamiento físico.
-minerales en mcg) : Referencia : http://en.wikipedia.org/wiki/Dietary_Reference_Intake
400 2 90,000 200 15,000 120 550,000
Referencia : http://en.wikipedia.org/wiki/Dietary_Reference_Intake
1,000 - 2,000,000 2,000 1,000,000 - 3,500,000
Vit B-9 Vit B-12 Vit C (mg) Vit D (IU) Vit E Vit K Choline
4% 39% 3% 4% 2% 0% 26%
8 0 2,400 10 380 0 146,800
9 1 1,100 0 0 0 26,400
0 0 0 0 0 0 0
0 0 1 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
17 1 3,501 10 380 0 173,200
4% 39% 3% 4% 2% 0% 26%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
485 3 109,127 243 18,188 146 666,890
17 1 3,501 10 380 0 173,200
taminas-minerales es muy baja; el valor de su objetivo es 100%) :
4% 39% 3% 4% 2% 0% 26%
as-minerales es muy alta) :
2% - 0% 1% 0% - 5%
Mantenerse = BMR x nivel de actividad).
ueden tener valores de hasta dos veces más altos que los indicados abajo.
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
1,212,527 1,091 9,700 509,261 2,789 848,769 5,698,876
251,056 178 1,870 101,000 228 664,188 892,000
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%
9 3 0 45 18
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Translation product name
kip, borst
nachos met kaas
0
0
0
0
0
---------------
0
0
---------------
---------------
---------------
---------------
---------------
---------------
0
0
0
0
0
0
0
---------------
---------------
---------------
---------------
---------------
---------------
---------------
---------------
---------------
0
0
0
---------------
---------------
---------------
---------------
---------------
---------------
---------------
---------------
---------------
---------------
---------------
---------------
---------------
0
0
0
---------------
0
---------------
---------------
---------------
---------------
---------------
---------------
---------------
0
---------------
---------------
---------------
05/02/2019 418931084.xlsx Page 25
True-Natural-Bodybuilding.com
05/02/2019 418931084.xlsx Page 26
True-Natural-Bodybuilding.com
05/02/2019 418931084.xlsx Page 27
True-Natural-Bodybuilding.com
05/02/2019 418931084.xlsx Page 28
True-Natural-Bodybuilding.com
05/02/2019 418931084.xlsx Page 29
6.9 ''
lbs
lbs
True-Natural-Bodybuilding.com
05/02/2019 418931084.xlsx Page 30
True-Natural-Bodybuilding.com
05/02/2019 418931084.xlsx Page 31
True-Natural-Bodybuilding.com
05/02/2019 418931084.xlsx Page 32
True-Natural-Bodybuilding.com
1 2 3 4
Proteína (g) Carbs (g) grasas (g) Vit A (IU) Vit B-1 Vit B-2 Vit B-3
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.8 7.3 32.1
2.2 30.3 22.4
2.3 18.1 25.1
0.6 17.1 0.1
0.5 5.9 0.1
1.2 22.6 0.2
1.0 21.5 0.2
3.4 10.8 28.1
0.7 3.1 0.1
0.9 9.2 0.7
0.7 8.9 0.8
0.9 14.3 0.2
0.9 19.9 0.1
3.6 46.6 0.2
0.6 5.9 0.4
0.5 9.7 0.2
1.5 25.0 0.5
4.0 82.0 2.4
0.6 8.6 0.3
0.4 15.9 0.2
0.3 14.6 0.1
0.9 16.1 0.1
0.5 5.8 0.1
0.6 4.4 0.2
0.3 11.5 0.1
0.6 10.1 0.2
0.5 8.2 0.2
1.2 10.9 0.2
0.3 12.7 0.0
0.6 14.8 0.1
1.7 5.6 12.5
0.4 8.2 0.1
2.4 63.8 0.4
0.3 7.0 0.0
0.3 13.2 0.1
0.4 13.0 0.6
0.4 14.5 0.2
0.6 14.4 0.5
0.4 9.8 0.2
0.9 23.6 0.4
1.5 21.0 0.3
1.4 31.7 0.2
1.1 23.4 0.2
3.1 79.6 0.4
1.2 29.6 0.2
1.0 28.1 0.2
3.7 68.2 1.2
1.0 40.9 0.2
1.5 68.0 0.2
0.7 36.8 0.3
0.7 5.9 0.1
0.6 14.2 0.3
0.6 8.8 0.4
0.8 15.4 0.0
0.6 15.5 0.0
0.3 11.3 0.2
0.9 21.3 0.3
0.4 17.7 0.1
0.2 18.1 0.1
0.5 17.7 0.1
0.9 18.8 0.3
0.0 0.0 0.0
12.80 69.1 6.6
2.40 25.2 0.1
7.80 77.6 0.7
5.90 75.7 2.0
13.70 71.3 4.7
1.30 10.9 0.5
13.30 72.2 4.0
8.40 77.5 2.0
8.60 77.4 0.7
8.68 80.2 3.2
8.80 64.4 6.9
9.40 77.7 0.2
9.50 69.6 0.1
3.10 21.3 0.0
10.10 68.0 14.7
6.00 74.9 12.7
8.20 72.7 3.7
5.40 62.3 2.8
7.00 73.8 3.6
6.70 73.6 4.8
5.90 76.1 4.0
7.20 82.1 4.6
6.70 79.8 2.7
3.30 27.8 0.8
6.20 67.0 3.2
8.70 71.2 6.5
0.26 91.3 0.1
7.30 76.2 3.4
2.60 21.1 1.3
5.90 78.3 2.1
5.70 78.7 1.5
8.30 74.0 1.2
7.20 66.2 0.2
9.60 71.8 0.3
6.80 69.2 2.5
8.40 62.9 0.2
8.40 62.9 0.2
12.20 67.2 6.2
13.30 67.1 6.1
2.80 16.3 1.3
13.60 66.6 5.8
11.10 67.4 7.7
11.60 68.9 5.3
12.30 67.1 7.2
9.10 72.1 2.6
8.50 78.6 3.7
12.50 67.6 6.4
19.50 53.8 10.7
10.50 76.3 2.0
7.90 79.9 1.2
2.50 37.0 0.6
8.40 76.1 1.4
2.80 18.6 0.3
7.80 78.4 1.1
10.30 74.7 1.9
0.0 0.0 0.0
19.6 0.0 21.6
14.4 2.6 1.1
52.3 0.0 1.9
17.8 0.9 0.2
19.8 0.0 0.6
18.9 0.0 2.6
20.6 0.0 0.4
16.9 7.8 0.8
13 3.7 2.3
15.9 0.0 1.8
16.3 0.0 7.9
14.5 0.0 0.8
18.5 0.0 0.4
23.2 2.6 1.3
19.1 0.0 8.2
22.9 0.0 9.9
25.5 0.0 0.8
23.3 0.0 4.6
19.6 0.0 0.5
62.8 0.0 2.4
15.2 0.0 1.7
23.4 0.0 4.2
17.2 1.5 3.0
23.8 0.0 1.3
21.1 0.0 5.5
24.0 3.4 3.7
24.8 0.0 14
19.5 0.0 4.9
25.2 0.0 4.9
19.1 0.0 1.6
14.2 0.0 0.4
21.0 0.0 1.0
16.3 0.0 0.3
23.2 0.0 3.8
19.7 0.1 4
18.8 0.0 1.2
20.8 0.0 3.3
18.5 0.0 1.9
30.9 3.6 2.0
32.9 0.0 3.6
20.5 0.0 5.4
15.1 0.0 0.9
15.8 0.0 0.5
19.6 0.0 2.4
22.1 0.0 0.7
19.5 1.3 0.4
0.0 0.0 0.0
14.2 0.0 5.6
15.7 0.0 0.6
20.9 0.0 2.1
10.0 0.0 7.8
16.9 0.0 21.6
19.0 0.0 6.1
18.2 0.0 19.4
14.4 0.1 15.1
20.0 0.0 22.0
19.2 0.0 2.9
20.6 0.0 3.6
16.0 0.0 28.6
20.4 0.0 8.0
21.4 0.0 3.1
15.6 1.6 9.3
18.0 3.4 3.9
16.0 0.0 0.1
18.9 0.0 1.2
21.3 0.0 1.6
16.6 0.1 3.5
20.0 3.3 4.6
16.9 0.0 3.5
23.7 0.0 5.6
15.1 0.3 2.9
50.3 0.0 11.7
11.3 0.0 61.4
23.9 0.0 37.2
21.0 0.0 21.9
24.7 0.0 26.4
15.7 2.8 29.5
9.8 9.4 19.7
10.9 1.1 49.8
14.4 3.2 5.0
12.0 2.0 43.2
13.6 3.5 32.3
11.0 2.1 34.3
12.9 2.4 44.0
13.5 0.8 47.9
0.0 0.0 0.0
7.9 53.7 9.2
36.2 52.0 0.8
27.0 36.1 26.1
7.1 10.5 0.9
6.3 10.9 7.7
3.5 4.7 1.0
3.2 5.1 3.2
3.1 4.9 3.5
17.5 3.3 20.1
28.0 3.3 30.0
39.1 1.8 30.3
3.5 4.7 3.3
4.1 18.5 2.8
4.4 19.0 0.2
5.7 7.7 0.2
0.0 0.0 0.0
0.3 5.1 0.0
0.4 5.8 0.3
0.0 4.9 0.0
0.0 10.5 0.0
0.0 11.0 0.0
3.0 3.8 1.4
0.1 0.2 0.0
0.0 104.0 0.0
0.0 104.0 0.0
0.0 0.0 0.0
10.9 0.7 0.2
12.9 1.9 8.4
13.5 1.8 8.4
15.6 1.9 30.9
0.0 0.0 0.0
0.0 99.2 0.0
0.0 97.2 0.0
0.0 85.6 0.0
0.6 50.7 0.1
0.4 59.4 0.2
0.0 0.0 0.0
0.9 8.8 0.7
1.9 9.2 1.7
7.3 64.8 6.3
2.1 8.0 1.0
1.8 7.2 1.2
5.6 30.4 0.8
2.9 7.3 1.2
2.8 2.9 0.2
0.7 4.8 0.2
1.0 7.9 0.8
1.3 9.8 0.3
4.9 5.7 0.9
0.5 3.3 0.2
1.5 4.1 0.1
0.9 7.4 0.1
0.8 5.9 0.1
2.3 7.5 0.4
1.3 4.8 0.3
1.5 4.9 0.3
2.2 4.4 0.6
3.3 7.0 1.3
0.6 5.6 0.1
2.2 4.6 0.2
1.9 6.3 0.6
2.8 4.9 0.9
4.5 6.7 0.7
3.1 7.0 1.0
5.0 8.8 0.8
0.6 2.4 0.1
1.5 3.9 0.2
1.3 2.1 0.2
0.6 3.6 0.2
2.9 7.0 0.4
1.6 11.3 0.5
1.5 7.7 0.5
2.7 7.6 0.8
0.8 2.9 0.1
1.2 8.2 0.5
0.8 4.3 0.2
0.8 3.6 0.2
2.7 11.0 5.7
1.5 3.9 0.7
2.4 8.1 0.3
0.6 9.2 0.5
0.9 2.9 0.2
1.6 21.1 0.1
0.0 0.0 0.0
0.0 0.0 100.0
0.0 0.0 100.0
0.0 0.0 100.0
0.0 0.0 100.0
0.0 0.0 100.0
21.9 20.0 50.6
13.7 17.0 61.2
12.0 34.7 46.3
14.3 14.6 65.9
27.1 16.9 51.0
0.0 0.0 99.5
2.0 0.0 82.0
0.9 0.1 81.1
0.6 0.3 81.0
15.2 13.7 65.2
0.0 0.0 0.0
21.6 64.4 1.1
7.1 18.8 0.6
21.1 61.0 1.5
22.9 58.3 1.5
5.1 17.5 0.4
21.9 60.1 2.1
5.2 15.5 0.5
9.7 31.5 0.5
19.2 63.3 1.8
22.5 58.3 1.8
18.2 63.4 1.3
21.5 60.7 1.7
3.7 9.1 0.1
2.5 18.9 1.8
19.2 60.1 6.1
11.3 25.9 0.8
7.3 18.5 0.5
24.3 59.6 1.9
22.6 61.0 1.0
6.4 18.3 0.1
23.2 61.0 1.1
20.4 61.4 1.2
21.6 61.6 1.4
5.9 19.7 0.4
0.0 0.0 0.0
1.2 27.6 0.2
1.7 28.3 0.1
1.4 25.7 0.3
2.1 84.3 0.9
11.8 66.3 1.6
3.5 13.2 1.0
10.5 73.4 0.6
6.1 80.1 1.2
14.0 68.4 1.0
1.1 14.3 0.1
2.0 23.3 0.4
2.1 22.3 0.1
4.0 79.4 0.2
8.7 74.1 0.2
1.9 15.9 0.1
8.2 72.8 0.7
1.6 9.6 0.2
0.6 39.1 0.2
0.6 44.4 0.3
0.8 39.3 0.2
0.5 36.4 0.2
1.7 80.9 0.5
0.0 0.0 0.0 0.0 0.0 0.0 0.0
19.4 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 0.0
0.0 0.0 100.0 0.0 0.0 0.0 0.0
0.0 0.0 100.0 0.0 0.0 0.0 0.0
0.0 0.0 100.0 0.0 0.0 0.0 0.0
0.0 0.0 100.0 0.0 0.0 0.0 0.0
0.0 0.0 100.0 0.0 0.0 0.0 0.0
0.0 0.0 100.0 0.0 0.0 0.0 0.0
0.8 6.3 10.7 403.0 3.0 0.0 37.0
2.2 30.3 22.4
0.9 4.0 0.1 29.0 62.0 27.0 160.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
6.4 33.1 0.5 9.0 200.0 110.0 700.0
1.4 11.1 0.4 1,926.0 30.0 40.0 600.0
3.4 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 7,020.0
21.2 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 0.0
100.0 0.0 0.0 0.0 0.0 0.0 0.0
100.0 0.0 0.0 0.0 0.0 0.0 0.0
18.2 30.2 43.9 0.0 423.0 58.0 1,062.0
16.4 0.0 0.3 50.0 140.0 250.0 1,200.0
0.7 14.5 0.3 54.0 37.0 41.0 418.0
18.0 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 1,600.0
6.6 79.3 0.6 0.0 70.0 48.0 1,600.0
7.1 80.0 0.7 0.0 70.0 49.0 1,600.0
7.9 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 8,654.0
23.4 0.0 1.0 60.0 434.0 47.0 9,800.0
23.6 0.0 3.0 19.0 8.0 44.0 5,799.0
15.0 16.7 60.8 20.0 643.0 113.0 1,800.0
16.9 66.3 6.9 0.0 763.0 139.0 961.0
8.5 70.7 7.9 0.0 692.0 125.0 1,474.0
0.1 98.1 0.0 0.0 0.0 0.0 110.0
0.0 100.0 0.0 0.0 0.0 19.0 0.0
0.0 99.8 0.0 0.0 0.0 19.0 0.0
17.8 0.0 0.7 40.0 76.0 65.0 2,063.0
1.0 5.7 0.2 27.0 39.0 37.0 649.0
1.0 5.7 0.2 27.0 39.0 37.0 649.0
11.0 65.0 2.1 9.0 447.0 215.0 6,365.0
2.8 6.6 0.4 623.0 71.0 117.0 639.0
4.8 63.9 16.3 69.0 255.0 210.0 1,721.0
18.6 0.0 13.9 167.0 176.0 312.0 9,080.0
21.4 0.0 4.6 0.0 130.0 100.0 4,600.0
19.6 57.9 13.7 0.0 78.0 241.0 2,185.0
1.0 6.5 0.1 7,384.0 50.0 110.0 600.0
1.2 3.4 0.2 200.0 48.0 142.0 487.0
15.6 3.1 1.4 33.0 20.0 412.0 2,175.0
17.9 7.8 7.5 35.0 56.0 458.0 2,602.0
20.3 0.9 1.7 180.0 28.0 34.0 2,552.0
1.6 20.1 0.1 14,187.0 78.0 61.0 557.0
18.1 0.0 1.1 5.0 80.0 40.0 2,700.0
20.5 0.0 5.4 6.0 875.0 228.0 5,338.0
28.1 5.7 3.8 0.0 80.0 190.0 5,270.0
21.6 0.0 5.5 0.0 66.0 108.0 6,683.0
88.0 1.7 1.7 0.0 0.0 0.0 0.0
83.0 4.7 2.7 0.0 0.0 0.0 0.0
1.6 44.2 1.3 26.0 144.0 16.0 1,102.0
9.9 77.7 1.2 22.0 191.0 114.0 4,604.0
1.1 9.3 0.1 2.0 46.0 27.0 116.0
31.1 2.8 1.9 0.0 65.0 163.0 5,164.0
10.3 75.9 1.6 11.0 316.0 251.0 4,270.0
11.6 0.7 45.0 37.0 281.0 113.0 3,828.0
1.1 16.0 0.2 64.0 27.0 33.0 154.0
1.0 12.2 0.3 1,283.0 30.0 40.0 400.0
0.7 19.3 0.1 726.0 16.0 39.0 170.0
2.5 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 2,889.0
5.7 83.3 5.7 2,419.0 1,694.0 1,919.0 22,581.0
5.9 59.2 32.1 30.0 63.0 282.0 745.0
1.7 80.9 0.5 195.0 112.0 298.0 386.0
4.9 61.2 31.3 50.0 25.0 50.0 725.0
6.1 52.4 38.3 50.0 32.0 49.0 838.0
7.8 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 6,370.0
0.7 11.4 0.3 345.0 28.0 26.0 417.0
2.2 63.9 0.4 781.0 51.0 186.0 1,882.0
10.9 0.7 0.2 0.0 4.0 439.0 105.0
3.3 15.2 33.5 0.0 66.0 20.0 540.0
1.3 5.8 0.1 98.0 61.0 40.0 234.0
2.5 5.7 0.4 6,668.0 54.0 130.0 742.0
3.3 10.0 0.7 15,376.0 110.0 130.0 1,000.0
1.4 7.4 0.2 1,116.0 64.0 69.0 418.0
3.4 9.0 0.3 754.0 139.0 90.0 745.0
1.9 5.0 0.3 0.0 50.0 60.0 507.0
5.4 62.2 29.7 3.0 85.0 170.0 427.0
20.9 0.0 5.9 0.0 130.0 230.0 6,510.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
8.2 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 3,490.0
22.9 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 1,370.0
0.4 12.9 0.1 5.0 58.0 21.0 199.0
24.3 2.8 15.9 481.0 18.0 303.0 105.0
20.1 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 0.0
0.9 9.5 0.3 326.0 24.0 31.0 806.0
18.9 0.0 0.7 57.0 35.0 37.0 3,803.0
14.6 75.0 1.4 0.0 488.0 143.0 5,130.0
13.4 74.8 1.6 461.0 373.0 196.0 4,550.0
13.0 74.7 1.5 0.0 90.0 60.0 1,700.0
13.0 74.7 1.5 0.0 891.0 400.0 7,177.0
2.2 3.9 0.1 756.0 143.0 141.0 978.0
12.4 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 78.0 189.0 724.0
2.8 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 2,100.0
1.2 11.9 0.7 33.0 32.0 38.0 598.0
0.7 7.7 0.3 12.0 24.0 22.0 386.0
21.4 62.6 1.2 0.0 713.0 212.0 1,174.0
23.4 60.3 0.9 0.0 437.0 146.0 479.0
1.8 7.1 0.1 108.0 84.0 105.0 752.0
1.8 7.0 0.2 690.0 82.0 104.0 734.0
22.0 60.7 2.6 6.0 690.0 330.0 2,430.0
22.5 61.3 1.1 0.0 608.0 215.0 2,110.0
21.0 64.2 1.1 0.0 772.0 192.0 1,892.0
23.6 60.0 0.8 0.0 529.0 219.0 2,060.0
21.6 62.4 1.4 0.0 900.0 193.0 1,955.0
21.1 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 0.0
16.4 6.3 4.3 30,998.0 562.0 892.0 6,500.0
22.8 0.0 7.1 40.0 129.0 377.0 4,278.0
22.3 60.8 1.5 0.0 775.0 164.0 2,188.0
21.5 63.4 0.7 0.0 507.0 202.0 1,537.0
12.6 70.6 3.1 0.0 417.0 190.0 6,150.0
13.7 72.6 1.9 9.0 447.0 215.0 6,365.0
3.3 63.9 0.9 10.0 85.0 82.0 619.0
20.8 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 3,607.0
10.6 18.4 14.8 0.0 240.0 280.0 3,720.0
12.6 0.8 9.9 487.0 69.0 478.0 70.0
21.0 1.0 3.2 44.0 514.0 218.0 7,395.0
19.6 2.9 3.8 0.0 50.0 250.0 3,530.0
0.4 14.8 0.1 8.0 17.0 15.0 133.0
1.0 9.3 0.2 19,124.0 92.0 55.0 386.0
1.1 14.7 0.5 87.0 27.0 25.0 341.0
3.2 4.8 3.3 162.0 46.0 169.0 89.0
0.0 100.0 0.0 0.0 0.0 0.0 0.0
18.8 0.5 0.9 70.0 6.0 48.0 1,455.0
36.2 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 92.0
3.3 4.9 1.5 74.5 29.5 185.0 92.5
3.4 5.0 1.0 47.0 20.0 185.0 93.0
1.3 2.3 0.2 7,492.0 64.0 77.0 321.0
1.4 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 2,605.0
0.8 16.5 0.4 0.0 11.0 65.0 603.0
3.8 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 6,610.0
13.0 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 1,770.0
9.4 74.3 4.7 214.0 385.0 201.0 3,627.0
0.0 100.0 0.0 0.0 0.0 0.0 0.0
23.7 21.5 49.7 0.0 438.0 98.0 13,525.0
25.1 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 91.0
0.1 11.3 0.1 1.0 21.0 17.0 73.0
11.9 3.7 2.2 160.0 160.0 210.0 1,600.0
3.6 61.3 0.8 2,163.0 2.0 212.0 4,375.0
0.5 9.1 0.1 50.0 38.0 12.0 418.0
0.8 8.2 0.2 3,382.0 41.0 19.0 734.0
0.3 82.4 0.0 0.0 0.0 38.0 121.0
11.0 72.9 4.2 0.0 421.0 290.0 4,720.0
14.6 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 12,150.0
25.2 59.0 1.6 23.0 273.0 254.0 1,447.0
0.9 6.4 0.1 0.0 40.0 30.0 400.0
8.1 32.2 16.8 495.0 170.0 330.0 1,360.0
8.2 61.7 26.1 0.0 49.0 40.0 1,300.0
0.9 11.8 0.1 225.0 87.0 40.0 282.0
1.1 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 1,125.0
1.5 27.9 0.2 138.0 112.0 32.0 552.0
6.6 72.4 14.2 12.0 203.0 266.0 2,858.0
5.0 73.6 15.2 30.0 275.0 320.0 3,106.0
2.0 7.0 0.1 375.0 200.0 60.0 1,000.0
9.2 13.9 72.0 56.0 660.0 130.0 1,167.0
7.3 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 2,308.0
8.5 48.3 3.3 7.0 434.0 335.0 3,805.0
7.6 50.6 3.3 0.0 455.0 331.0 4,385.0
9.0 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 4,714.0
8.4 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 4,042.0
9.8 55.0 2.6 0.0 339.0 80.0 2,840.0
7.9 52.3 4.4 0.0 177.0 173.0 1,495.0
9.1 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 5,190.0
5.2 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 1,054.0
3.5 40.1 17.4 0.0 173.0 30.0 2,342.0
1.9 15.9 0.1 7.0 81.0 31.0 1,149.0
0.6 9.8 0.1 1,094.0 27.0 32.0 338.0
3.1 79.2 0.5 0.0 106.0 125.0 766.0
13.0 74.7 1.5 0.0 90.0 60.0 1,700.0
6.6 50.8 36.4 0.0 63.0 230.0 4,182.0
1.7 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 2,510.0
14.2 1.5 28.0 3,300.0 30.0 600.0 3,300.0
18.3 0.9 6.0 79.0 360.0 450.0 5,300.0
18.7 3.5 4.6 39,907.0 562.0 892.0 6,500.0
24.6 0.0 0.7 0.0 41.0 118.0 6,255.0
20.4 0.0 2.4 0.0 50.0 210.0 2,675.0
17.8 2.3 16.4 72,382.0 153.0 2,590.0 13,500.0
18.8 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 0.0
0.6 2.2 0.2 72.0 31.0 25.0 37.0
0.4 15.5 0.1 23.0 12.0 25.0 157.0
19.1 0.0 5.9 120.0 140.0 120.0 3,000.0
19.8 0.0 4.0 120.0 37.0 95.0 9,680.0
0.9 4.6 0.2 370.0 57.0 28.0 480.0
1.0 6.3 0.2 200.0 28.0 25.0 890.0
1.0 6.0 0.3 3,131.0 54.0 85.0 979.0
0.5 13.1 0.1 58.0 79.0 32.0 500.0
0.5 15.6 0.1 50.0 102.0 21.0 284.0
20.3 27.5 45.4 415.0 870.0 160.0 1,300.0
21.4 26.8 46.0 262.0 840.0 158.0 1,425.0
1.1 22.8 0.3 64.0 31.0 73.0 665.0
20.1 0.0 3.8 61.0 79.0 193.0 6,067.0
21.2 0.0 2.6 30.0 64.0 100.0 10,430.0
16.9 0.7 4.8 11,078.0 305.0 1,778.0 9,728.0
16.8 2.2 0.4 0.0 18.0 29.0 3,428.0
0.6 8.1 0.1 927.0 36.0 20.0 250.0
12.0 3.0 0.3 41.0 21.0 165.0 128.0
12.4 2.7 1.0 41.0 21.0 165.0 128.0
11.1 3.4 4.3 140.0 27.0 163.0 99.0
10.3 6.7 0.3 8.0 23.0 226.0 144.0
22.2 2.2 22.4 676.0 30.0 283.0 104.0
24.9 2.2 27.4 563.0 30.0 334.0 63.0
0.7 3.4 0.1 7.0 12.0 39.0 254.0
16.4 0.0 0.7 70.0 31.0 45.0 1,530.0
1.6 9.6 0.2 33.0 31.0 40.0 334.0
2.0 6.1 0.1 1,000.0 70.0 30.0 300.0
11.8 3.7 2.5 74.0 41.0 198.0 108.0
14.1 2.2 28.5 27,667.0 272.0 1,030.0 4,300.0
19.8 0.0 6.3 40.0 226.0 380.0 7,860.0
0.6 7.6 0.2 569.0 33.0 21.0 178.0
18.3 28.9 42.2 0.0 1,644.0 161.0 3,080.0
16.2 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 1,623.0
13.0 11.1 6.8 180.0 435.0 175.0 1,650.0
13.1 9.6 6.7 11.0 340.0 118.0 1,148.0
22.5 71.0 1.6 2,474.0 1,700.0 1,900.0 23,000.0
89.0 0.7 1.0 0.0 0.0 0.0 0.0
80.0 6.0 7.0 0.0 0.0 0.0 0.0
20.2 0.0 3.3 0.0 70.0 260.0 9,080.0
0.9 3.9 0.2 833.0 37.0 19.0 594.0
0.8 4.0 0.1 117.0 45.0 55.0 712.0
1.0 3.0 0.3 0.0 41.0 47.0 1,179.0
1.2 3.2 0.2 1,496.0 46.0 34.0 593.0
8.2 81.5 2.8 0.0 61.0 165.0 7,806.0
9.7 80.1 3.1 72.0 75.0 178.0 6,006.0
7.8 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 4,381.0
20.8 0.0 6.6 57.0 350.0 330.0 4,500.0
0.7 18.1 0.2 66.0 69.0 70.0 188.0
0.0 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 24.0
3.5 4.7 3.3 99.0 29.0 142.0 75.0
5.7 7.7 0.2 7.0 48.0 234.0 124.0
0.9 9.6 0.2 16,706.0 66.0 58.0 983.0
1.2 3.1 0.3 200.0 45.0 94.0 451.0
0.4 6.5 0.3 15.0 41.0 9.0 197.0
0.7 11.0 0.2 175.0 39.0 21.0 201.0
0.5 9.0 0.1 7.0 42.0 20.0 231.0
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 E
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.00
0.00
0.00
15.30
2780.00
3.30
36.80
0.90
0.80
4.50
42.00
19.00
2.90
3.70
36.00
44.20
2.20
11.60
48.70
24.80
1.30
22.00
23.00
15.30
12.50
92.30
42.00
43.90
1.20
1.40
6.80
47.70
2.30
29.70
1.90
6.50
2.50
3.60
19.90
4.20
4.30
1.10
7.30
1.30
5.60
2.30
1.80
10.40
1.40
3.40
3.00
5.90
50.60
19.50
25.50
1.40
4.70
2.80
2.20
0.70
8.90
0.0
1.30
0.00
0.90
0.00
0.00
0.00
0.00
0.00
1.90
•
0.00
0.00
0.00
0.00
0.00
0.00
2.50
•
•
0.70
2.60
0.00
9.80
4.80
•
1.20
0.00
2.10
0.00
1.90
2.10
0.90
•
1.00
0.00
1.00
1.00
0.00
0.00
0.00
0.50
2.20
1.10
1.10
•
•
0.00
0.00
1.80
2.70
0.40
•
0.70
0.00
4.80
0.0
18.30
0.00
5.20
•
•
•
7.80
5.40
11.60
5.70
•
9.30
0.80
8.70
•
0.00
•
4.70
4.00
0.70
1.60
10.10
•
•
•
•
•
•
2.50
4.80
1.60
2.20
•
•
2.00
4.90
0.00
3.90
•
5.90
9.80
1.00
0.00
•
2.30
0.0
0.00
0.00
0.00
11.40
0.00
0.00
0.00
0.60
0.00
4.40
4.70
0.00
0.00
2.30
3.20
33.80
4.00
10.10
0.00
3.60
19.50
0.00
0.00
9.90
0.00
0.00
1.40
0.00
0.00
0.00
1.00
0.00
3.40
2.30
2.50
0.00
0.00
1.90
0.0
0.00
6.80
9.00
13.00
0.00
5.20
0.50
0.50
0.00
0.00
0.00
0.53
0.53
0.70
0.90
0.0
0.00
2.40
1.90
0.00
0.00
0.00
0.00
0.0
0.0
0.0
0.00
2.50
3.00
0.00
0.0
0.00
0.00
1.30
0.0
0.0
0.0
60.00
16.20
6.00
19.20
104.40
9.10
20.00
0.00
8.30
6.30
2.30
114.00
11.40
6.90
7.50
3.70
10.50
31.40
48.50
75.30
37.20
3.70
8.00
16.40
15.20
15.40
2.00
17.10
1.50
14.50
7.40
21.10
49.20
10.00
108.30
8.60
18.60
14.90
18.40
32.50
9.40
0.00
9.60
17.40
26.20
2.60
0.0
0.00
0.00
0.00
0.00
0.00
0.00
2.00
3.00
2.70
0.00
0.00
0.00
0.00
0.00
1.30
0.0
1.50
22.30
3.50
2.50
0.00
6.30
0.00
9.20
4.50
2.10
2.30
5.80
1.00
0.00
5.40
28.50
0.90
4.70
5.50
0.00
4.40
7.50
0.00
0.10
0.0
10.00
12.90
13.60
7.90
2.50
2.10
2.00
2.80
8.00
11.50
9.00
14.00
1.70
1.40
8.60
3.20
4.90
36.30
22.90
30.70
22.70
13.60
0.0 0.0 0.0 0.0 0.0 0.0 0.0
358.0 287.0 3.0 3.2 0.0 42.0 230.0
0.0 0.0 0.0 0.0 0.0 0.0 17,460.0
0.0 0.0 0.0 0.0 0.0 0.0 41,080.0
0.0 0.0 0.0 0.0 0.0 0.0 17,500.0
0.0 0.0 0.0 0.0 0.0 0.0 14,300.0
0.0 0.0 0.0 0.0 0.0 0.0 14,350.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 8,180.0
15.0 9.0 0.0 0.0 900.0 0.0 1,650.0
Cholesterol (mg) Saturated fat (g) MonoUns fat (g) PolyUns fat (g) Sugars (g) Glycemic Index
0.0 0.0 0.0 0.0 0.0 -
0.0 0.0 0.0 0.0 0.0 -
71.0 0.1 0.1 0.5 0.0 0.0
0.0 7.4 63.3 28.1 0.0 0.0
0.0 10.3 19.5 65.7 0.0 0.0
0.0 9.4 20.2 66.0 0.0 0.0
0.0 12.9 27.6 54.7 0.0 0.0
0.0 13.8 73.0 10.5 0.0 0.0
485.0 19.9 29.0 40.3 0.0 0.0
0.0 15.7 22.8 57.7 0.0 0.0
0.0 1.4 7.9 0.9 0.0 15.0
witloof
Drink at least 2 to 3 liter water per day. water
look
abrikozen
abrikozen, gedroogd
boekweit
Great source of vitamine E amandelen
waxy maize starch
Branched chain amino acids aminozuren, BCAA's
Essential amino acids aminozuren, EAA's
Great source of iron cashewnoten
kikkerbilletjes
blauwe bes (bosbes)
haring
rijst, wit, korte korrel
rijst, wit, medium korrel
rijst, wit, lange korrel
rijst, bruin, lange korrel
tonijn, blauwvin
tonijn, geelvin
tonijn, blik in eigen nat
hazelnoten
Great source of carbohydrates with low glycemic index haver
Great source of carbohydrates with low glycemic index; great to add haver, fijn poeder
suiker, bruine
suiker, tafel (sucrose)
bloemsuiker
kabeljauw
aubergine
aubergine
Brinta classic
broccoli
brownies
makreel
paardevlees, mager
cacaopoeder
pompoen
pompoen
inktvis
inktvis, gefrituurd
Cholesterol: 152 mg garnalen
zoete aardappel
krab
varkens, ham, mager
rundsvlees, plakjes
rundsvlees, mager
Slow absorbing source of protein (7 hours) caseïne/melk, isolaat
Slow absorbing source of protein (7 hours) caseïne/melk, concentraat
kastanje
gerst
uien
Great protein snack. High in sodium. beef jerkey (snack)
rogge
varkensvlees, spek
kersen
krieken
krieken, ingeblikt
sjalotten
erwten
Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special K chocolade
chocolade, wit
chocolade, bruin
chocolade, zwart, 45-59% cacao
chocolade, zwart, 60-69% cacao
chocolade, zwart, 70-85% cacao
hert, mager
pruimen
pruimen, gedroogd
eiwit
kokosnoot
kool
boerenkool
boerenkool
kool, rood
spruitjes
bloemkool
chocopasta met hazelnoten
lamsvlees, mager
100% pure creatine monohydrate creatine
croissanten, boter
kouskous
struisvogelvlees
krab, ingeblikt
ananassap
mozarella kaas, mager
tilapiavis
dextrose (glucose)
perziken
schelvis
Contains lots of vitamins and minerals spaghetti, volkoren, droog
Contains lots of vitamins and minerals spaghetti, groen, droog
Glycemic Index: 42 (boiled) spaghetti, droog
Glycemic Index: 42 (boiled) spaghetti, droog, verrijkt
asperge
Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special K rode bessen
spinazie
spinazie, ingeblikt
noedels, eieren
frambozen
aardbeien
bonen, gevlekt
bonen, wit
snijboon, geel
snijboon, groen
bonen, geel
bonen, rood (nierboon)
bonen, roze
bonen, nierboon
bonen, zwart
bonen, klein, wit
fructose
Great source of vitamin A gans, lever, rauw
gans, vlees zonder vel
bonen, wit (navy)
limaboon
boekweit meel
tarwemeel, volkoren
vijgen, droog
heilbot
champignons
hotdog
Cholesterol: 420 mg per 100 g eieren
ham (hesp), plakjes
kalkoen, ham, plakjes
High in glucose and fructose druivensap
Great source of vitamin A wortelsap
Great source of vitamin C kiwi
melk, volle
lactose
kreeft
melkpoeder, mager, droog
melk, mager
melk, 2% vet
melk, halfvolle (1,5%)
melk, 1% vet
sla, rood
sla, groen
linzen
Great source of vitamin C lychees
Great source of vitamin C lychees , gedroogd
varkens, lendestuk, mager
Glycemic Index: 47 (boiled) macaroni, droog
maïs, rauw
maïs, droog
maltodextrine
pinda's, gebrand
pindakaas (> 90%)
Contains lots of fructose appelen
Contains lots of fructose appelsap
mosselen
perziken, gedroogd
honingmeloen
kanteloep (wratmeloen)
honing
gierst
bloedworst
Great source of vitamins and minerals but also contains lots of sugar muesli, gedroogd fruit en noten
mungboon
rapen
nachos met kaas
nacho's chips (snack)
Great source of vitamin C sinaasappelen
nectarine (perzik)
okkernoten
yam (zoete aardappel)
wafels, chocolade
wafels, vanille
okra
pecannoten
popcorn, olie-gepopt
popcorn, lucht-gepopt
brood, rogge
brood, wit
brood, wit, toost
brood, volkoren
brood, haver
brood, meergranen
brood, pita, volkoren
brood, rozijnen
brood, pita, wit
brood, tarwe
pannekoeken
aardappel
frieten
aardappel, rood
papaja's
rozijnen, gedroogd
Glycemic Index: 42 (boiled) pasta, droog
aardappel chips (snack)
aardapple, wit
foie gras, ganzenlever
Great source of vitamin A leverpastei
eend, vlees zonder vel
Great source of vitamin A eend, lever, rauw
kalkoen, borst
kalkoen, bil
kalkoen, lever, rauw
platvis
augurk
komkommer
peren
witvis
zwaardvis
paprika, groen
paprika, geel
paprika, rood
ananas
ananas, ingeblikt
pistache noten
pistache noten, gebrand, zout
Great source of carbohydrates bananen
kip, bil
kip, borst
Great source of vitamin A kip, lever
kip, borst, plakjes
Great source of vitamin C pompelmoes
kwark, mager
cottage cheese, 1% vet
cottage cheese, vet
cottage cheese, mager
mozarella kaas, vet
kaas, gouda
radijzen
zaagbuikvis
bieten
kool, savooie
cottage cheese, 2% vet
Great source of vitamin A leverworst
Great source of omega-3 fatty acids zalm
watermeloen
Great source of omega-3 fatty acids lijnzaad
inktvis
sojabonen
sojabonen, groen
sojascheuten
Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special K
Fast absorbing source of protein (2 hours) wei, isolaat
Fast absorbing source of protein (2 hours) wei, concentraat
kalfsvlees, mager
tomaten
tomaten, ingeblikt
tomaten, geel
tomaten, oranje
rijstkoekjes (snack)
popcorn koekjes
tortilla chips (snack)
tarwe
forel
High in glucose and fructose druiven
vitargo
Cholesterol: 615 mg per 100 g eierdooier
yoghurt, vet
yoghurt, mager
Great source of vitamin A wortelen
courgette
citroensap
Great source of vitamin C sinaasappelsap
Great source of vitamin C pompelmoessap
Insert new products only above this row with "Insert Row". zz Insert new products only above this row!
ts only above this row!