Diet Plan True Natural Bodybuilding v3 7

TRUE-NATURAL-BODYBUILDING.
COM Fill in Body Mass Index

Gender (male / female) : male sex BMI: 37.3
Age : 39years Lean BMI: ?
Length (cm) : 1 inch = 2.54 cm 187.9 cm Metabolic Rate
Bodyweight (kg) : 1 kg = 2.205 lb 131.8 kg Basal Metabolic Rate :
Body fat % : Maintenance % Maintenance :
Lean body mass (kg) : Cut ? kg Cut : -30%
Activity level : Bulk 1.200 activity Bulk : +10%
Target 2 1,936 Kcal 242 kcal/m gram per
Protein : 30% 581 kcal 145 gr
Carbs : 50% 968 kcal 242 gr
Fat : 20% 387 kcal 43 gr
Time / Meal Product Quantity Unit Kcal Protein (g)
TOTAL: 100% 3,787 29%
07.30 (1) 98 100 gr 143 13
Breakfast 39 100 gr 247 13
166 250 gr 118 2
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
Total 508 27
Energy % 21%
% of RDA 26% 19%
10.00 (2) 11 100 gr 89 1
Morning meal 147 500 gr 170 17
53 30 gr 113 25
234 5 gr 44 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
Total 416 43
Energy % 40%
% of RDA 21% 30%
12.30 (3) 245 150 gr 192 35
Lunch 186 125 gr 75 1
171 100 gr 371 13
164 100 gr 115 1
257 300 gr 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
Total 753 50
Energy % 27%
% of RDA 39% 34%
15.00 (4) 5 200 gr 92 0
Afternoon meal 147 250 gr 85 8
53 30 gr 113 25
40 30 gr 98 3
234 0 gr 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
Total 387 37
Energy % 38%
% of RDA 20% 25%
17.30 (5) 247 150 gr 186 29
Dinner 210 100 gr 360 7
41 100 gr 34 3
234 10 gr 88 0
257 300 gr 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
Total 668 39
Energy % 23%
% of RDA 35% 27%
20.00 (6) 166 250 gr 118 2
Post-workout shake 147 500 gr 170 17
261 30 gr 102 4
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
Total 389 23
Energy % 23%
% of RDA 20% 16%
21.00 (7) 152 100 gr 340 10
Snack 257 300 gr 0 0
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 340 10
Energy % 10%
% of RDA 18% 7%
22.30 (8) 203 400 gr 251 48
Bed time meal 59 100 gr 75 1
257 300 gr 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
Total 326 49
Energy % 59%
% of RDA 17% 34%
Recommended daily intake for your kcals (vitamins-minerals in mcg):
TOTAL gram: 277
TOTAL Kcal: 3,787 1,107
TOTAL% 29%
TARGET gram: 145
DIFFERENCE [ TOTAL - TARGET ] gram: +132
DIFFERENCE [ TOTAL - TARGET ] Kcal: +1,851 +526
Please read the tab "How To - Manual" before using this excel sheet.
TRUE-NATURAL-BODYBU
To download the latest version of this Excel file visit my website:
This is version 3.7 of this excel workbook. Copyright 2008 True-Natural-Bodybuilding.com.
Katch - McArdle Mifflin - St. Jeor Harris - Benedict
2
kg/m best method good method not so good method
kg/m2 uses body fat % uses age uses age
? kcal per day 2,304 kcal per day 2,556 kcal per day
? kcal per day 2,765 kcal per day 3,067 kcal per day
kcal ? kcal per day 1,936 kcal per day 2,147 kcal per day
kcal ? kcal per day 3,042 kcal per day 3,373 kcal per day
8 meals Recommended Dietary Allowances for a 2500 kcal diet (vitamin-mineral intake in mcg) :
18 gr 3,000 1,200 1,300 16,000 5,000
30 gr Tolerable Upper Intake Levels (daily vitamin-mineral intake in mcg) :
5 gr 10,000 - - 35,000 -
Carbs (g) Fat (g) Vit A (IU) Vit B-1 Vit B-2 Vit B-3 Vit B-5
57% 15% 180% 321% 569% 345% 430%
1 10 487 69 478 70 1,438
41 3 3 353 216 4,714 686
28 0 438 98 53 503 450
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
70 14 928 520 747 5,287 2,574
55% 24%
29% 32% 40% 56% 74% 43% 66%
23 0 64 31 73 665 334
25 0 75 225 910 470 1,785
1 1 0 0 0 0 0
0 5 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
49 7 139 256 983 1,135 2,119
46% 14%
20% 15% 6% 28% 98% 9% 55%
0 4 29 12 66 8,699 186
19 0 63 128 26 355 0
75 2 0 90 60 1,700 431
6 11 403 3 0 37 15
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
100 17 494 233 152 10,791 632
53% 20%
41% 39% 21% 25% 15% 87% 16%
23 0 2 42 34 146 98
12 0 38 113 455 235 893
1 1 0 0 0 0 0
20 1 3 134 65 1,910 302
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
56 2 42 289 554 2,291 1,293
58% 4%
23% 4% 2% 31% 55% 18% 33%
4 6 0 75 375 5,295 0
79 1 0 70 48 1,600 1,342
7 0 623 71 117 639 573
0 10 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
90 17 623 216 540 7,534 1,915
54% 22%
37% 39% 27% 23% 54% 61% 49%
28 0 438 98 53 503 450
25 0 75 225 910 470 1,785
22 1 3 134 65 1,910 302
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
74 1 515 457 1,027 2,882 2,537
74% 3%
31% 3% 22% 49% 102% 23% 66%
78 5 546 910 1,030 12,150 4,600
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
78 5 546 910 1,030 12,150 4,600
79% 11%
32% 11% 24% 98% 102% 98% 119%
12 1 164 84 660 512 860
19 0 726 16 39 170 105
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
31 1 890 100 699 682 965
38% 4%
13% 3% 38% 11% 69% 6% 25%
2,323 929 1,006 12,387 3,871
549 63 4,177 2,979 5,731 42,751 16,635
2,194 568 % of Recommended Daily Intake (red means your vitamin-mineral intake is too low ; your target value is 1
57% 15% 180% 321% 569% 345% 430%
242 43 % of Upper Safety Limit (red means your vitamin-mineral intake is too high) :
+307 +20 42% - - 122% -
+1,226 +181
TRUE-NATURAL-BODYBUILDING.COM
pyright 2008 True-Natural-Bodybuilding.com. All content is copyright protected.
Activity level is a value between 1.2 and 1.9 used to caluclate your maintenance calorie level (maintenance = BMR x activity level
Warning: people on drugs (caffeine, ephedrine, thyroid hormones, steroids, DNP, etc.) may have values up to twice as high as indic
1.200 = Sedentary: little or no excercise and desk job
1.375 = Lightly active: light exercise / sports 1-3 days per week
1.550 = Moderately active: moderate exercise / sports 3-5 days per week
1.650 = Intense weight training program / sports 4-5 days per week
1.725 = Very active: intense exercise / sports 6-7 days per week
1.900 = Extra active: long and hard daily exercise / daily sports plus physical labor
cal diet (vitamin-mineral intake in mcg) : Reference : http://en.wikipedia.org/wiki/Dietary_Reference_Intake
1,300 400 2 90,000 200 15,000 120
neral intake in mcg) : Reference : http://en.wikipedia.org/wiki/Dietary_Reference_Intake
100,000 1,000 - 2,000,000 2,000 1,000,000 -
Vit B-6 Vit B-9 Vit B-12 Vit C Vit D (IU) Vit E Vit K
432% 237% 933% 380% 34% 171% 127%
143 47 1 0 50 970 0
209 50 0 0 0 550 8
78 60 0 75,250 0 500 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
430 157 1 75,250 50 2,020 8
43% 51% 69% 108% 32% 17% 9%

367 20 0 8,700 0 100 1
185 25 3 0 0 50 0
0 0 0 0 0 0 0
0 0 0 0 0 2,054 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
552 45 3 8,700 0 2,204 1
55% 15% 135% 12% 0% 19% 1%

326 3 2 0 0 0 0
94 6 0 11,750 0 25 1
142 18 0 0 0 110 0
9 0 0 900 0 1,650 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
570 27 2 12,650 0 1,785 2
57% 9% 94% 18% 0% 15% 3%

36 0 0 1,800 0 20 0
93 13 1 0 0 25 0
0 0 0 0 0 0 0
102 13 0 0 0 246 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
231 26 1 1,800 0 291 1
23% 8% 67% 3% 0% 3% 1%
345 9 0 0 3 585 0
145 9 0 0 0 0 0
175 63 0 89,200 0 780 102
0 0 0 0 0 4,108 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
665 81 0 89,200 3 5,473 102
66% 26% 21% 128% 2% 47% 110%

78 60 0 75,250 0 500 0
185 25 3 0 0 50 0
102 13 0 0 0 246 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
365 98 3 75,250 0 796 1
36% 32% 135% 108% 0% 7% 1%

1,220 243 4 0 0 7,200 3
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
1,220 243 4 0 0 7,200 3
121% 78% 196% 0% 0% 62% 3%

272 48 4 0 0 40 0
44 8 0 2,000 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
316 56 4 2,000 0 40 0
31% 18% 215% 3% 0% 0% 0%

1,006 310 2 69,678 155 11,613 93
4,348 733 17 264,850 53 19,809 118
r vitamin-mineral intake is too low ; your target value is 100%) :
432% 237% 933% 380% 34% 171% 127%
mineral intake is too high) :
4% 73% - 13% 3% 2% -
e calorie level (maintenance = BMR x activity level).
, etc.) may have values up to twice as high as indicated below.
550,000 1,000,000 900 8,000 420,000 2,300 700,000
3,500,000 2,500,000 10,000 45,000 770,000 11,000 4,000,000

Choline Calcium Copper Iron Magnesium Manganese Phosphorus
160% 450% 389% 461% 220% 536% 725%
251,100 53,000 102 1,830 12,000 38 191,000
26,500 107,000 377 2,430 82,000 2,135 202,000
15,500 25,000 55 250 25,000 53 42,500
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
293,100 185,000 534 4,510 119,000 2,226 435,500
69% 24% 77% 73% 37% 125% 80%

9,800 5,000 78 260 27,000 270 22,000
78,000 610,000 65 150 55,000 15 505,000
0 621,000 0 0 0 0 0
10 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
87,810 1,236,000 143 410 82,000 285 527,000
21% 160% 21% 7% 25% 16% 97%

0 21,000 59 1,455 49,500 29 325,500
6,875 20,000 134 350 18,750 0 8,750
0 21,000 289 1,300 53,000 917 189,000
10,300 88,000 251 3,300 4,000 20 3,000
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
17,175 150,000 732 6,405 125,250 966 526,250
4% 19% 105% 103% 39% 54% 97%

3,600 16,000 24 240 10,000 148 14,000
39,000 305,000 33 75 27,500 8 252,500
0 621,000 0 0 0 0 0
9,360 10,200 115 1,164 41,400 1,140 103,800
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
51,960 952,200 171 1,479 78,900 1,295 370,300
12% 123% 25% 24% 24% 73% 68%

88,650 7,500 165 2,025 30,000 0 456,000
0 9,000 110 800 35,000 1,100 108,000
18,700 47,000 49 730 21,000 210 66,000
20 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
107,370 63,500 324 3,555 86,000 1,310 630,000
25% 8% 46% 57% 26% 74% 116%

15,500 25,000 55 250 25,000 53 42,500
78,000 610,000 65 150 55,000 15 505,000
9,360 10,200 115 1,164 41,400 1,140 103,800
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
102,860 645,200 235 1,564 121,400 1,207 651,300
24% 83% 34% 25% 37% 68% 120%

22,600 0 390 8,750 78,000 2,177 243,000
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
22,600 0 390 8,750 78,000 2,177 243,000
5% 0% 56% 141% 24% 122% 45%

0 244,000 112 560 20,000 12 536,000
0 10,000 68 1,320 6,000 73 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
0 254,000 180 1,880 26,000 85 546,000
0% 33% 26% 30% 8% 5% 101%

425,812 774,203 697 6,194 325,165 1,781 541,942
682,875 3,485,900 2,709 28,553 716,550 9,550 3,929,350
160% 450% 389% 461% 220% 536% 725%
20% 139% 27% 63% 93% 87% 98%

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

Potassium Selenium Sodium Zinc Water (g) Fiber (g) Cholesterol (mg)
187% 1008% 491% 272% 142% 125% 413%
134,000 32 140,000 1,110 76 0 423
248,000 40 472,000 1,800 39 7 0
460,000 0 10,000 100 219 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
842,000 72 622,000 3,010 334 8 423
23% 170% 54% 35% 12% 26% 273%

358,000 1 1,000 150 75 3 0
780,000 16 210,000 2,100 454 0 10
111,000 0 33,000 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
1,249,000 17 244,000 2,250 529 3 10
34% 39% 21% 26% 18% 9% 6%

355,500 99 75,000 720 111 0 63
155,000 1 1,250 125 104 2 0
223,000 63 6,000 1,410 10 3 0
8,000 1 872,000 220 80 3 0
0 0 0 0 300 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
741,500 163 954,250 2,475 605 8 63
20% 383% 82% 29% 21% 27% 41%

202,000 0 8,000 40 176 0 0
390,000 8 105,000 1,050 227 0 5
111,000 0 33,000 0 0 0 0
121,500 21 60,000 879 3 3 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
824,500 29 206,000 1,969 407 4 5
23% 68% 18% 23% 14% 12% 3%

448,500 56 1,557,000 3,540 108 0 101
86,000 0 1,000 1,160 13 0 0
316,000 3 33,000 410 89 3 0
0 0 0 0 0 0 0
0 0 0 0 300 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
850,500 58 1,591,000 5,110 510 3 101
23% 136% 137% 60% 18% 9% 65%

460,000 0 10,000 100 219 1 0
780,000 16 210,000 2,100 454 0 10
121,500 21 1,500 879 3 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
1,361,500 37 221,500 3,079 677 4 10
37% 87% 19% 36% 24% 15% 6%

486,000 17 231,000 3,650 6 7 0
0 0 0 0 300 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
486,000 17 231,000 3,650 306 7 0
13% 41% 20% 43% 11% 25% 0%

344,000 36 1,624,000 1,520 324 0 28
95,000 0 7,000 70 80 1 0
0 0 0 0 300 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
439,000 36 1,631,000 1,590 704 1 28
12% 85% 140% 19% 25% 3% 18%

3,638,756 43 1,161,305 8,516 2,865 29 155
6,794,000 429 5,700,750 23,133 4,071 37 640
187% 1008% 491% 272% 142% 125% 413%
- 107% 248% 58% 41% 18% 160%

Saturated fat (g) MonoUns fat (g) PolyUns fat (g) Sugars (g) Glycemic Index Glycemic Load
25% 40% 34% 39% 51 279
3 4 1 1 0 0
1 2 1 6 71 29
0 0 0 22 52 14
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
4 5 2 28 63 44
34% 48% 18% 41%
0 0 0 12 53 12
0 0 0 25 33 8
0 0 0 1 10 0
1 1 3 0 0 0
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
1 1 3 39 42 20
21% 23% 56% 80%
1 1 2 0 0 0
0 0 0 18 49 10
0 0 1 3 42 31
1 8 1 0 15 1
0 0 0 0 0 0
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
3 9 3 20 42 42
19% 60% 21% 20%
0 0 0 19 42 9
0 0 0 13 33 4
0 0 0 1 10 0
0 0 0 1 50 10
0 0 0 0 0 0
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
1 0 0 35 42 23
43% 28% 29% 62%
2 1 2 0 0 0
0 0 0 0 70 56
0 0 0 2 15 1
1 2 7 0 0 0
0 0 0 0 0 0
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
3 3 8 2 63 57
19% 23% 57% 2%
0 0 0 22 52 14
0 0 0 25 33 8
0 0 0 0 55 12
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 47 47 34
41% 25% 34% 64%
1 2 1 31 60 47
0 0 0 0 0 0
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
1 2 1 31 60 47
18% 53% 29% 40%
1 0 0 12 30 4
0 0 0 0 41 8
0 0 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 0 0 12 37 12
96% 2% 2% 38%
14 23 19 215 51 279
25% 40% 34% 39% sugars of total carbs

Comments
Cholesterol: 420 mg per 100 g

0
Great source of vitamin C
0
0
0
0
0
Great source of carbohydrates

0
Slow absorbing source of protein (7 hours)
Great source of vitamin E
0
0
0
0
0
0
Glycemic Index: 42 (boiled)
Contains lots of monounsaturated fatty acids
Drink at least 2 to 3 liter water per day.
0
0
0
Contains lots of fructose
0
Slow absorbing source of protein (7 hours)
0
0
0
0
0
0
0
0
0
0
Great source of vitamin C

0
0
0
0
0
0
0
Great source of vitamins and minerals but also contains lots of sugar
0
0
0
0
0
0
0
0
0
0
0
0
0
Translation product name
eieren
brood, volkoren
sinaasappelsap
---------------
---------------
---------------
---------------
---------------
bananen
melk, mager
casene/melk, concentraat
zonnebloemolie
---------------
---------------
---------------
---------------
tonijn, blik in eigen nat

ananas, ingeblikt
pasta, droog
olijven
water
---------------
---------------
---------------
appelsap
melk, mager
casene/melk, concentraat
Brinta classic
zonnebloemolie
---------------
---------------
---------------
kalkoen, ham, plakjes

rijst, wit, medium korrel
broccoli
zonnebloemolie
water
---------------
---------------
---------------
sinaasappelsap
melk, mager
tarwemeel, volkoren
---------------
---------------
---------------
---------------
---------------
muesli, gedroogd fruit en noten

water
---------------
---------------
---------------
---------------
---------------
---------------
kwark, mager
krieken, ingeblikt
water
---------------
---------------
---------------
---------------
---------------
4/25/2013 141996288.xls.ms_office Page 25
TRUE-NATURAL-BODYBUILDING.COM
Gender (male / female) : male sex
Age : 39 years
Length (cm) : 187.9 cm = 6 ' 2.0 ''
Bodyweight (kg) : 131.8 kg = 291 lbs
Lean body mass (kg) : ? kg = ? lbs
Body fat % : %
Activity level : 1.200 activity (value between 1.2 and 1.9)
2
Body Mass Index = 37.3 kg/m Katch - McArdle Mifflin - St. Jeor
2
Lean Body Mass Index = ? kg/m best method good method
Metabolic Rate uses lean body mass uses age
Basal Metabolic Rate : ? kcal per day 2304 kcal per day
Maintenance : ? kcal per day 2765 kcal per day
Cut : -30% kcal ? kcal per day 1936 kcal per day
Bulk : +10% kcal ? kcal per day 3042 kcal per day
Target cut 1,936 Kcal grams per day grams per meal
Protein : 30% 581 kcal 145 gr 18 gr
Carbs : 50% 968 kcal 242 gr 30 gr
Fat : 20% 387 kcal 43 gr 5 gr
Time / Meal Product Quantity Unit Kcal Protein (g) Carbs (g) Fat (g)
07.30 (1) eggs 100 gr 143 13 1 10
Breakfast bread, whole-wheat 100 gr 247 13 41 3
orange juice 250 gr 118 2 28 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
Total 508 27 70 14
Energy % 21% 55% 24%
% of Daily Required Amount 26% 19% 29% 32%
10.00 (2) bananas 100 gr 89 1 23 0
Morning meal milk, nonfat (skimmed) 500 gr 170 17 25 0
casein/milk, concentrate 30 gr 113 25 1 1
sunflower oil 5 gr 44 0 0 5
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
Total 416 43 49 7
Energy % 40% 46% 14%
12.30 (3) tuna, canned in water 150 gr 192 35 0 4
Lunch pineapple, canned 125 gr 75 1 19 0
pasta, dry 100 gr 371 13 75 2
olives 100 gr 115 1 6 11
water 300 gr 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
Total 753 50 100 17
Energy % 27% 53% 20%
15.00 (4) apple juice 200 gr 92 0 23 0
Afternoon meal milk, nonfat (skimmed) 250 gr 85 8 12 0
casein/milk, concentrate 30 gr 113 25 1 1
Brinta classic (whole grain wheat flour) 30 gr 98 3 20 1
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
Total 387 37 56 2
Energy % 38% 58% 4%
True-Natural-Bodybuilding.com
4/25/2013 141996288.xls.ms_office Page 26
Target cut 1,936 Kcal grams per day grams per meal
Protein : 30% 581 kcal 145 gr 18 gr
Carbs : 50% 968 kcal 242 gr 30 gr
Fat : 20% 387 kcal 43 gr 5 gr
Time / Meal Product Quantity Unit Kcal Protein (g) Carbs (g) Fat (g)
17.30 (5) turkey ham, sliced 150 gr 186 29 4 6
Dinner rice, white, medium-grain 100 gr 360 7 79 1
broccoli 100 gr 34 3 7 0
water 300 gr 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
Total 668 39 90 17
Energy % 23% 54% 22%
20.00 (6) orange juice 250 gr 118 2 28 0
Post-workout shake milk, nonfat (skimmed) 500 gr 170 17 25 0
wheat flour, whole-grain 30 gr 102 4 22 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
Total 389 23 74 1
Energy % 23% 74% 3%
21.00 (7) muesli, dried fruit and nuts 100 gr 340 10 78 5
Snack water 300 gr 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
Total 340 10 78 5
Energy % 10% 79% 11%
22.30 (8) quark, nonfat (curd cheese, fromage frais) 400 gr 251 48 12 1
Bed time meal cherries, sour, canned 100 gr 75 1 19 0
water 300 gr 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
Total 326 49 31 1
Energy % 59% 38% 4%
Energy Protein Carbs Fat
TOTAL gram: 277 549 63
TOTAL Kcal: 3,787 Kcal 1,107 2,194 568
% of TOTAL Kcal: 29% 57% 15%
TARGET gram: 1,936 Kcal 145 242 43
DIFFERENCE [ TOTAL - TARGET ] gram: +132 +307 +20
DIFFERENCE [ TOTAL - TARGET ] Kcal: +1,851 Kcal +526 +1,226 +181
This is a printable result page of the full excel workbook. You can easily copy it into another workbook (copy/paste/paste-special-values).
Download the latest version of the complete True Natural Bodybuilding diet plan excel sheet
How to use this Excel sheet
Before using this excel workbook, please read this page and watch the DEMO VIDEO: Flash Video (.swf)
Windows Media Video (.wmv)
For working conveniently with this large excel sheet it is recommended to go to Excel's full screen mode (View - Full Screen).
All you have to do is go to the tab "Diet Plan" and fill out all yellow fields and select for each of your meals the food products in the
Some fields require special attention:
Field C6: fill in your body fat percentage as measured with a body fat caliper as depicted at the bottom of the webpage:
C6 should be left empty of filled with "?" if you don't know your body fat percentage correctly.
Field C8: fill in your personal activity factor as explained in Field N1. Estimating your activity level (somewhere between 1.2 and 1
but when you have been counting your calories and monitoring your sports activities and physical labor for a while you w
Based on your gender, age, length, bodyweight, body fat % and activity level your daily caloric need is calculated according to 3 diff
If you don't have a reasonable estimate of your body fat % you should use the results in fields J5-J8, otherwise the results in fields H
In Fields H6 and J6 you find estimates of your maintenance caloric level, which is the amount of calories you need to eat every day
If you want to lose weight (cut) you should eat less calories, and if you want to gain weigth (bulk) you should eat more calories than
An efficient diet to lose weight (cut) should contain between 10 and 30% less calories than your maintenance level with a minimum
Field F7: fill in your preferred cut% to calculate how many calories you should eat if you want to lose bodyweigth. The result will b
An efficient diet to gain weight (bulk) should contain between 10 and 30% more calories than your maintenance level.
Field F8: fill in your preferred bulk% to calculate how many calories you should eat if you want to gain bodyweigth. The result will
Field C9: this is your target daily calorie intake which is one of the values calculated in fileds H6-H8 or J6-J8.
You can change the value in C9 by filling in fields C2-C8, by adjusting the values in F7 and F8, and by picking th
Field G9: fill in the number of meals you will eat per day.
Field B10: fill in which percentage of your total calorie intake should come from protein (30% recommended). Yes, this must be hig
Field B11: fill in which percentage of your total calorie intake should come from carbohydrates (50-55% recommended).
Field B12: fill in which percentage of your total calorie intake should come from fat (15-20% recommended).
Select for each of your meals the food products in the white drop down lists and input the quantities you eat.
You can add additional products yourself in the tab "Nutrition Table". The data can be found in the tab "8000 More Products".
The results (total calories, protein, carbohydrates, fat, vitamins and minerals) are automatically calculated and displayed in bold blu
The tab "Printable Report" contains a convenient summary report of your diet plan that can be printed on paper or copied int anoth
How to build an efficient diet plan to lose body fat and/or gain muscle mass
As explained above fill in the yellow fields of the tab "Diet Plan" to obtain in Field C9 the right amount of calories that you need to e
An efficient diet to lose body fat or to gain muscle mass should contain at least 6 meals per day (5 for females) more or less equal in
Drink at least 2 to 3 liters of water per day. Drink more if you sweat a lot (warm weather, fysically very active, etc.)
Each meal should contain some vegetables, legumes or fresh fruits which are high in fiber, vitamines and minerals such as apples,
broccoli, cabbage, carrots, cauliflower, cherries ,chicory, cucumber, eggplant, grapefruit, grapes, kale, kiwi fruit, lentils, lettuce, mus
peas, pepper, pineapple, plums, radishes, shallots, spinach, sprouts, strawberries, tomatoes and zucchini.
Each meal should contain some starchy carbohydrate foods such as whole-grain bread, brown rice, potatoes, yams, pasta, oats, co
Each meal should contain some lean protein products (preferably from animal origin) such as chicken or turkey breast, egg whites,
Nuts, soy and beans are some vegetable products that contain lots of protein. Protein powders (whey, casein and egg) are great su
Each meal should contain a small amount of fats, mainly unsaturated fats from fish or vegetable origin such as nuts, olives, olive oil
Fresh, natural, unprocessed products (e.g. apples, tomatoes, steak, milk, potatos) are always better than processed food (e.g. apple
Choose foods that contain lots of fiber, vitamins and minerals and have a rather low glycemic index. Avoid sugar (sucrose), high-fru
Don't eat large amounts of carbohydrates and fat the last 2 hours before going to bed.
Drink at least one glass of water with every meal.
What else to do to lose body fat

A good diet is not sufficient to lose a significant amount of body fat permanently.
It should be combined with aerobic exercises (jogging, running, treadmill, bicycle, stationary bike, elliptical machine, rowing machin
And it should be combined with weight training to keep or increase your lean muscle mass while dieting.The more lean muscle you
Do 20 to 60 minutes of aerobic exercises 3 to 6 times per week, keeping your heart rate at 130 (low intensity) to 170 (high intensity)
Do your cardio first thing in the morning before your breakfast, or right after your weight training workout.
Train with weights 3 to 6 times per week for maximum 60 minutes. Do 2 to 4 exercises per muscle group. Do 3 to 4 sets of 8-12 rep
Any changes in diet or training program should be made gradually in small steps to ensure optimal results and prevent injuries.
Want to know everything about losing body fat and building lean muscle ma
Visit my free website: True-Natural-Bodybuilding.com
Learn about losing body fat: Losing Body Fat
Learn about building muscle mass: How to Get Big
Demo video: Flash Video (.swf)
Demo video: Windows Media Video (.wmv)
Flash Video (.swf)
Windows Media Video (.wmv)
el's full screen mode (View - Full Screen).
for each of your meals the food products in the white drop down lists.
depicted at the bottom of the webpage: Body Fat Caliper

percentage correctly.
your activity level (somewhere between 1.2 and 1.9) might be a bit tricky in the beginning,
orts activities and physical labor for a while you will be able to do it more accurately.
daily caloric need is calculated according to 3 different methods. The results are displayed in colums H, J and L.
lts in fields J5-J8, otherwise the results in fields H5-H8 are the most accurate.
he amount of calories you need to eat every day to maintain your bodyweigth.
weigth (bulk) you should eat more calories than your maintenance level.
es than your maintenance level with a minimum of 1200 kcal for a female and 1700 kcal for a male adult.
at if you want to lose bodyweigth. The result will be displayed in fields H7 and J7.
ories than your maintenance level.

eat if you want to gain bodyweigth. The result will be displayed in fields H8 and J8.
alculated in fileds H6-H8 or J6-J8.

ting the values in F7 and F8, and by picking the right value in drop down list B9.
otein (30% recommended). Yes, this must be high.

rbohydrates (50-55% recommended).
t (15-20% recommended).
ut the quantities you eat.

n be found in the tab "8000 More Products".
utomatically calculated and displayed in bold blue font at the bottom of the page.
that can be printed on paper or copied int another excel workbook (copy/paste/paste-special - values).
at and/or gain muscle mass

C9 the right amount of calories that you need to eat daily to reach your goal.
eals per day (5 for females) more or less equal in size (kcals) and nutrient ratio (protein/carbs/fat).
ther, fysically very active, etc.)
in fiber, vitamines and minerals such as apples, apricots, asparagus, bananas, beans, beets, blueberries,
efruit, grapes, kale, kiwi fruit, lentils, lettuce, mushrooms, nectarine, onions, oranges, papayas, pears,
tomatoes and zucchini.
read, brown rice, potatoes, yams, pasta, oats, couscous, sweet potato and cereals.
n) such as chicken or turkey breast, egg whites, non-fat milk, non-fat cheese and yogurt, low-fat meat and fish.
ein powders (whey, casein and egg) are great substitutes.
or vegetable origin such as nuts, olives, olive oil, sunflower oil, flaxseed oil. A couple of egg yolks are also okay.
are always better than processed food (e.g. apple pie, ketchup, sausages, ice cream, french fries, sugar or HFCS).
w glycemic index. Avoid sugar (sucrose), high-fructose corn syrup (HFCS), alcohol, saturated fat and cholesterol.
stationary bike, elliptical machine, rowing machine or stairclimber) to stimulate your metabolism and burn extra calories.
cle mass while dieting.The more lean muscle you have, the higher your metabolism will be throughout the day.
rate at 130 (low intensity) to 170 (high intensity) beats per minute to burn extra calories.
ses per muscle group. Do 3 to 4 sets of 8-12 reps for each exercise. Increase the poundages as you get stronger.
ensure optimal results and prevent injuries.
and building lean muscle mass?

put cursor here
This is the nutritional table used in the formulas in the "Diet Plan" tab.
More products can be added with the "Insert Row"functionality.
The data for 8000 products can be found in tab "8000 More Products".
1 2 3 4
Product Quantity Unit Kcal
--------------- 1- 0.0
almonds 100 gr 575.0
amino acids, BCAA's 100 gr 400.0
amino acids, EAA's 100 gr 400.0
apple juice 100 gr 46.0
apples 100 gr 52.0
apricots 100 gr 48.0
apricots, dried 100 gr 241.0
asparagus 100 gr 20.0
aubergine (eggplant) 100 gr 24.0
bananas 100 gr 89.0
barley 100 gr 352.0
beans, black 100 gr 341.0
beans, kidney 100 gr 333.0
beans, pink 100 gr 343.0
beans, pinto 100 gr 347.0
beans, red (kidney) 100 gr 337.0
beans, small white 100 gr 336.0
beans, snap, green 100 gr 31.0
beans, snap, yellow 100 gr 31.0
beans, white 100 gr 333.0
beans, white (navy) 100 gr 337.0
beans, yellow 100 gr 345.0
beef jerky (snack) 100 gr 153.0
beef, lean 100 gr 141.0
beef, sliced 100 gr 176.0
beets 100 gr 43.0
blood sausage 100 gr 379.0
blueberries 100 gr 57.0
bread, multi-grain 100 gr 265.0
bread, oatmeal 100 gr 269.0
bread, pita, white 100 gr 275.0
bread, pita, whole-wheat 100 gr 266.0
bread, raisin 100 gr 274.0
bread, rye 100 gr 258.0
bread, wheat 100 gr 266.0
bread, white 100 gr 266.0
bread, white, toasted 100 gr 293.0
bread, whole-wheat 100 gr 247.0
Brinta classic (whole grain wheat flour) 100 gr 325.0
broccoli 100 gr 34.0
brownies 100 gr 405.0
brussels sprouts 100 gr 43.0
buckwheat 100 gr 343.0
buckwheat flour 100 gr 335.0
cabbage 100 gr 25.0
cabbage, red 100 gr 31.0
cabbage, savoy 100 gr 27.0
canola oil 100 gr 884.0
cantaloupe, melon 100 gr 34.0
carrot juice 100 gr 40.0
carrots 100 gr 41.0
casein/milk, concentrate 100 gr 375.0
casein/milk, isolate 100 gr 374.0
cashew nuts 100 gr 553.0
cauliflower 100 gr 25.0
cheese, gouda 100 gr 356.0
cherries, sour 100 gr 50.0
cherries, sour, canned 100 gr 75.0
cherries, sweet 100 gr 63.0
chestnut 100 gr 196.0
chicken, breast meat 100 gr 114.0
chicken, breast, sliced 100 gr 79.0
chicken, leg meat 100 gr 120.0
chicken, liver 100 gr 119.0
chicory (witlof) 100 gr 17.0
chocolate, dark, 45-59% cacao 100 gr 546.0
chocolate, milk 100 gr 535.0
chocolate, white 100 gr 539.0
chocolate-flavored hazelnut spread 100 gr 541.0
cocoa powder 100 gr 228.0
coconut 100 gr 354.0
cod 100 gr 82.0
collard 100 gr 30.0
corn (maize), dried 100 gr 365.0
corn (maize), raw 100 gr 86.0
corn oil (maize oil) 100 gr 884.0
cottage cheese, 1% fat 100 gr 72.0
cottage cheese, 2% fat 100 gr 86.0
cottage cheese, fat 100 gr 98.0
cottage cheese, nonfat 100 gr 72.0
couscous 100 gr 376.0
crab 100 gr 87.0
crab, canned 100 gr 99.0
creatine 100 gr 0.0
croissants, butter 100 gr 406.0
cucumber 100 gr 12.0
cuttlefish (squid, inkfish) 100 gr 79.0
deer, lean 100 gr 120.0
dextrose (glucose) 100 gr 400.0
duck, liver, raw 100 gr 136.0
duck, meat without skin 100 gr 135.0
egg white 100 gr 48.0
egg yolk 100 gr 317.0
eggplant (aubergine) 100 gr 24.0
eggs 100 gr 143.0
figs, dried 100 gr 249.0
fish oil, salmon 100 gr 902.0
flatfish (sole, flounder) 100 gr 91.0
flaxseed oil 100 gr 884.0
flaxseeds 100 gr 534.0
french fries 100 gr 331.0
frog legs 100 gr 73.0
fructose 100 gr 400.0
garlic 100 gr 149.0
goose, liver, raw 100 gr 133.0
goose, meat without skin 100 gr 161.0
grape juice 100 gr 60.0
grapefruit 100 gr 32.0
grapefruit juice 100 gr 38.0
grapes 100 gr 69.0
haddock 100 gr 87.0
halibut 100 gr 110.0
ham (pork), sliced 100 gr 116.0
hazelnuts (filberts) 100 gr 628.0
herring 100 gr 158.0
honey 100 gr 304.0
honeydew melon 100 gr 36.0
horse, lean 100 gr 133.0
hotdog 100 gr 247.0
kale 100 gr 50.0
Kellogg's Special K (cereal) 100 gr 379.0
Kellogg's Special K chocolate (cereal) 100 gr 387.0
Kellogg's Special K red berries (cereal) 100 gr 369.0
kiwi fruit 100 gr 61.0
lactose 100 gr 400.0
lamb, lean 100 gr 143.0
lemon juice 100 gr 21.0
lentils 100 gr 353.0
lettuce, green 100 gr 15.0
lettuce, red 100 gr 16.0
lima beans 100 gr 338.0
litchis 100 gr 66.0
litchis, dried 100 gr 277.0
liver pate 100 gr 319.0
liver sausage 100 gr 326.0
lobster 100 gr 90.0
macaroni, dry 100 gr 371.0
mackerel 100 gr 205.0
maltodextrin 100 gr 400.0
milk powder, nonfat, dry 100 gr 362.0
milk, 1% fat 100 gr 42.0
milk, 1.5% fat 100 gr 46.0
milk, 2% fat 100 gr 50.0
milk, nonfat (skimmed) 100 gr 34.0
milk, whole (3.25% fat) 100 gr 61.0
millet 100 gr 378.0
mozarella cheese, fat 100 gr 300.0
mozarella cheese, low fat 100 gr 254.0
muesli, dried fruit and nuts 100 gr 340.0
mungo beans 100 gr 341.0
mushrooms, white 100 gr 22.0
mussels 100 gr 86.0
nachos chips (snack) 100 gr 514.0
nachos with cheese 100 gr 306.0
nectarine 100 gr 44.0
noodles, eggs 100 gr 384.0
oats 100 gr 389.0
oats, fine powder 100 gr 388.0
okra 100 gr 31.0
olive oil 100 gr 884.0
olives 100 gr 115.0
onions 100 gr 40.0
orange juice 100 gr 47.0
oranges 100 gr 47.0
ostrich, meat 100 gr 115.0
pancakes 100 gr 194.0
papayas 100 gr 39.0
pasta, dry 100 gr 371.0
pate de foie gras, goose 100 gr 462.0
peaches 100 gr 39.0
peaches, dried 100 gr 239.0
peanut butter (>90%) 100 gr 588.0
peanuts, roasted 100 gr 585.0
pears 100 gr 58.0
peas 100 gr 341.0
pecans (nuts) 100 gr 691.0
pepper, green, sweet 100 gr 20.0
pepper, red, sweet 100 gr 31.0
pepper, yellow, sweet 100 gr 27.0
pickled cucumber 100 gr 11.0
pineapple 100 gr 50.0
pineapple juice 100 gr 53.0
pineapple, canned 100 gr 60.0
pistachio nuts 100 gr 562.0
pistachio nuts, roasted, salt 100 gr 568.0
plums 100 gr 46.0
plums, dried 100 gr 240.0
pollock 100 gr 92.0
popcorn cakes 100 gr 384.0
popcorn, air-popped 100 gr 387.0
popcorn, oil-popped 100 gr 583.0
pork, bacon 100 gr 458.0
pork, lean loin 100 gr 120.0
pork, leg (ham), lean 100 gr 136.0
potato 100 gr 77.0
potato chips (snack) 100 gr 542.0
potatoes, red 100 gr 70.0
potatoes, white 100 gr 69.0
pumpkin 100 gr 26.0
quark, nonfat (curd cheese, fromage frais) 100 gr 62.7
radishes 100 gr 16.0
raisins, dried 100 gr 299.0
raspberries 100 gr 52.0
rice cakes (snack) 100 gr 387.0
rice, brown, long-grain 100 gr 370.0
rice, white, long-grain 100 gr 365.0
rice, white, medium-grain 100 gr 360.0
rice, white, short-grain 100 gr 358.0
roughy, orange 100 gr 76.0
rye 100 gr 338.0
salmon 100 gr 142.0
shallots 100 gr 72.0
shrimps 100 gr 106.0
soybean oil 100 gr 884.0
soybeans 100 gr 446.0
soybeans, green 100 gr 147.0
soybeans, sprouted 100 gr 122.0
spaghetti, dry 100 gr 371.0
spaghetti, dry, enriched 100 gr 371.0
spaghetti, spinach, dry 100 gr 372.0
spaghetti, whole-wheat, dry 100 gr 348.0
spinach 100 gr 23.0
spinach, canned 100 gr 23.0
squash, summer 100 gr 16.0
squid (inkfish, cuttlefish) 100 gr 92.0
squid, fried (inkfish, cuttlefish) 100 gr 175.0
strawberries 100 gr 32.0
sugar, brown 100 gr 380.0
sugar, powdered 100 gr 389.0
sugar, table (sucrose) 100 gr 387.0
sunflower oil 100 gr 884.0
sweet potato 100 gr 86.0
swordfish 100 gr 121.0
tilapia fish 100 gr 96.0
tomatoes 100 gr 18.0
tomatoes, canned 100 gr 17.0
tomatoes, orange 100 gr 16.0
tomatoes, yellow 100 gr 15.0
tortilla chips (snack) 100 gr 489.0
trout 100 gr 148.0
tuna, bluefin 100 gr 144.0
tuna, canned in water 100 gr 128.0
tuna, yellowfin 100 gr 108.0
turkey ham, sliced 100 gr 124.0
turkey, breast meat 100 gr 111.0
turkey, leg meat 100 gr 108.0
turkey, liver, raw 100 gr 228.0
turnips 100 gr 28.0
veal, lean 100 gr 116.0
vitargo 100 gr 368.0
wafers, chocolate 100 gr 433.0
wafers, vanilla 100 gr 441.0
walnuts 100 gr 654.0
water 100 gr 0.0
watermelon 100 gr 30.0
waxy maize starch 100 gr 352.0
wheat 100 gr 342.0
wheat flour, whole-grain 100 gr 339.0
whey, concentrate 100 gr 407.0
whey, isolate 100 gr 368.0
whitefish 100 gr 134.0
yam (sweet potato) 100 gr 118.0
yogurt, fat 100 gr 61.0
yogurt, nonfat 100 gr 56.0
zucchini (courgette) 100 gr 17.0
zz Insert new products only above this row! 1- 0.0
zzz Select a row above, in the white area, and do "Insert Row".
5 6 7 8 9 10
Protein (g) Carbs (g) Fat (g) Vit A (IU) Vit B-1 Vit B-2
0.0 0.0 0.0 0.0 0.0 0.0
21.2 21.7 49.4 1.0 211.0 1,014.0
100.0 0.0 0.0 0.0 0.0 0.0
100.0 0.0 0.0 0.0 0.0 0.0
0.1 11.3 0.1 1.0 21.0 17.0
0.3 13.8 0.2 54.0 17.0 26.0
1.4 11.1 0.4 1,926.0 30.0 40.0
3.4 62.6 0.5 3,604.0 15.0 74.0
2.2 3.9 0.1 756.0 143.0 141.0
1.0 5.7 0.2 27.0 39.0 37.0
1.1 22.8 0.3 64.0 31.0 73.0
9.9 77.7 1.2 22.0 191.0 114.0
21.6 62.4 1.4 0.0 900.0 193.0
23.6 60.0 0.8 0.0 529.0 219.0
21.0 64.2 1.1 0.0 772.0 192.0
21.4 62.6 1.2 0.0 713.0 212.0
22.5 61.3 1.1 0.0 608.0 215.0
21.1 62.3 1.2 0.0 743.0 207.0
1.8 7.0 0.2 690.0 82.0 104.0
1.8 7.1 0.1 108.0 84.0 105.0
23.4 60.3 0.9 0.0 437.0 146.0
22.3 60.8 1.5 0.0 775.0 164.0
22.0 60.7 2.6 6.0 690.0 330.0
31.1 2.8 1.9 0.0 65.0 163.0
21.6 0.0 5.5 0.0 66.0 108.0
28.1 5.7 3.8 0.0 80.0 190.0
1.6 9.6 0.2 33.0 31.0 40.0
14.6 1.3 34.5 0.0 70.0 130.0
0.7 14.5 0.3 54.0 37.0 41.0
13.4 43.3 4.2 0.0 279.0 131.0
8.4 48.5 4.4 16.0 399.0 240.0
9.1 55.7 1.2 0.0 267.0 97.0
9.8 55.0 2.6 0.0 339.0 80.0
7.9 52.3 4.4 0.0 177.0 173.0
8.5 48.3 3.3 7.0 434.0 335.0
10.9 47.5 3.6 0.0 373.0 311.0
7.6 50.6 3.3 0.0 455.0 331.0
9.0 54.4 4.0 0.0 415.0 337.0
13.0 41.3 3.4 3.0 353.0 216.0
11.0 65.0 2.1 9.0 447.0 215.0
2.8 6.6 0.4 623.0 71.0 117.0
4.8 63.9 16.3 69.0 255.0 210.0
3.4 9.0 0.3 754.0 139.0 90.0
13.3 71.5 3.4 0.0 101.0 425.0
12.6 70.6 3.1 0.0 417.0 190.0
1.3 5.8 0.1 98.0 61.0 40.0
1.4 7.4 0.2 1,116.0 64.0 69.0
2.0 6.1 0.1 1,000.0 70.0 30.0
0.0 0.0 100.0 0.0 0.0 0.0
0.8 8.2 0.2 3,382.0 41.0 19.0
1.0 9.3 0.2 19,124.0 92.0 55.0
0.9 9.6 0.2 16,706.0 66.0 58.0
83.0 4.7 2.7 0.0 0.0 0.0
88.0 1.7 1.7 0.0 0.0 0.0
18.2 30.2 43.9 0.0 423.0 58.0
1.9 5.0 0.3 0.0 50.0 60.0
24.9 2.2 27.4 563.0 30.0 334.0
1.0 12.2 0.3 1,283.0 30.0 40.0
0.7 19.3 0.1 726.0 16.0 39.0
1.1 16.0 0.2 64.0 27.0 33.0
1.6 44.2 1.3 26.0 144.0 16.0
21.2 0.0 2.6 30.0 64.0 100.0
16.8 2.2 0.4 0.0 18.0 29.0
20.1 0.0 3.8 61.0 79.0 193.0
16.9 0.7 4.8 11,078.0 305.0 1,778.0
0.9 4.0 0.1 29.0 62.0 27.0
4.9 61.2 31.3 50.0 25.0 50.0
6.1 52.4 38.3 50.0 32.0 49.0
7.8 45.9 42.6 39.0 34.0 78.0
7.7 59.4 29.7 195.0 112.0 298.0
5.9 59.2 32.1 30.0 63.0 282.0
5.4 62.2 29.7 3.0 85.0 170.0
19.6 57.9 13.7 0.0 78.0 241.0
3.3 15.2 33.5 0.0 66.0 20.0
17.8 0.0 0.7 40.0 76.0 65.0
2.5 5.7 0.4 6,668.0 54.0 130.0
9.4 74.3 4.7 214.0 385.0 201.0
3.3 18.7 1.4 187.0 155.0 55.0
0.0 0.0 100.0 0.0 0.0 0.0
12.4 2.7 1.0 41.0 21.0 165.0
11.8 3.7 2.5 74.0 41.0 198.0
11.1 3.4 4.3 140.0 27.0 163.0
10.3 6.7 0.3 8.0 23.0 226.0
12.8 77.4 0.6 0.0 163.0 78.0
18.1 0.0 1.1 5.0 80.0 40.0
20.5 0.0 1.2 7.0 80.0 84.0
0.0 0.0 0.0 0.0 0.0 0.0
8.2 45.8 21.0 744.0 388.0 241.0
0.6 2.2 0.2 72.0 31.0 25.0
16.2 0.8 0.7 375.0 9.0 910.0
23.0 0.0 2.4 0.0 220.0 480.0
0.0 100.0 0.0 0.0 0.0 0.0
18.7 3.5 4.6 39,907.0 562.0 892.0
18.3 0.9 6.0 79.0 360.0 450.0
10.9 0.7 0.2 0.0 4.0 439.0
15.9 3.6 26.5 1,442.0 176.0 528.0
1.0 5.7 0.2 27.0 39.0 37.0
12.6 0.8 9.9 487.0 69.0 478.0
3.3 63.9 0.9 10.0 85.0 82.0
0.0 0.0 100.0 0.0 0.0 0.0
18.8 0.0 1.2 33.0 89.0 76.0
0.0 0.0 100.0 0.0 0.0 0.0
18.3 28.9 42.2 0.0 1,644.0 161.0
3.5 40.1 17.4 0.0 173.0 30.0
16.4 0.0 0.3 50.0 140.0 250.0
0.0 100.0 0.0 0.0 0.0 0.0
6.4 33.1 0.5 9.0 200.0 110.0
16.4 6.3 4.3 30,998.0 562.0 892.0
22.8 0.0 7.1 40.0 129.0 377.0
0.4 14.8 0.1 8.0 17.0 15.0
0.6 8.1 0.1 927.0 36.0 20.0
0.5 9.0 0.1 7.0 42.0 20.0
0.7 18.1 0.2 66.0 69.0 70.0
18.9 0.0 0.7 57.0 35.0 37.0
20.8 0.0 2.3 157.0 60.0 75.0
21.0 1.0 3.2 44.0 514.0 218.0
15.0 16.7 60.8 20.0 643.0 113.0
18.0 0.0 9.0 93.0 92.0 233.0
0.3 82.4 0.0 0.0 0.0 38.0
0.5 9.1 0.1 50.0 38.0 12.0
21.4 0.0 4.6 0.0 130.0 100.0
10.6 18.4 14.8 0.0 240.0 280.0
3.3 10.0 0.7 15,376.0 110.0 130.0
22.5 71.0 1.6 2,474.0 1,700.0 1,900.0
5.7 83.3 5.7 2,419.0 1,694.0 1,919.0
12.4 80.6 1.0 2,419.0 1,690.0 2,000.0
1.1 14.7 0.5 87.0 27.0 25.0
0.0 100.0 0.0 0.0 0.0 0.0
20.9 0.0 5.9 0.0 130.0 230.0
0.4 6.5 0.3 15.0 41.0 9.0
25.8 60.1 1.1 39.0 873.0 211.0
1.4 2.8 0.2 7,405.0 70.0 80.0
1.3 2.3 0.2 7,492.0 64.0 77.0
21.5 63.4 0.7 0.0 507.0 202.0
0.8 16.5 0.4 0.0 11.0 65.0
3.8 70.7 1.2 0.0 10.0 570.0
14.2 1.5 28.0 3,300.0 30.0 600.0
14.1 2.2 28.5 27,667.0 272.0 1,030.0
18.8 0.5 0.9 70.0 6.0 48.0
13.0 74.7 1.5 0.0 90.0 60.0
18.6 0.0 13.9 167.0 176.0 312.0
0.0 100.0 0.0 0.0 0.0 0.0
36.2 52.0 0.8 22.0 415.0 1,550.0
3.4 5.0 1.0 47.0 20.0 185.0
3.3 4.9 1.5 74.5 29.5 185.0
3.3 4.8 2.0 102.0 39.0 185.0
3.4 5.0 0.1 15.0 45.0 182.0
3.2 4.8 3.3 162.0 46.0 169.0
11.0 72.9 4.2 0.0 421.0 290.0
22.2 2.2 22.4 676.0 30.0 283.0
24.3 2.8 15.9 481.0 18.0 303.0
9.7 77.8 4.9 546.0 910.0 1,030.0
25.2 59.0 1.6 23.0 273.0 254.0
3.1 3.3 0.3 0.0 81.0 402.0
11.9 3.7 2.2 160.0 160.0 210.0
8.2 61.7 26.1 0.0 49.0 40.0
8.1 32.2 16.8 495.0 170.0 330.0
1.1 10.6 0.3 332.0 34.0 27.0
14.2 71.3 4.4 62.0 170.0 90.0
16.9 66.3 6.9 0.0 763.0 139.0
8.5 70.7 7.9 0.0 692.0 125.0
2.0 7.0 0.1 375.0 200.0 60.0
0.0 0.0 100.0 0.0 0.0 0.0
0.8 6.3 10.7 403.0 3.0 0.0
1.1 9.3 0.1 2.0 46.0 27.0
0.7 11.0 0.2 175.0 39.0 21.0
0.9 11.8 0.1 225.0 87.0 40.0
22.9 0.0 2.0 0.0 205.0 302.0
5.2 36.7 2.5 32.0 211.0 217.0
0.6 9.8 0.1 1,094.0 27.0 32.0
13.0 74.7 1.5 0.0 90.0 60.0
11.4 4.7 43.8 3,333.0 88.0 299.0
0.9 9.5 0.3 326.0 24.0 31.0
3.6 61.3 0.8 2,163.0 2.0 212.0
25.1 19.6 50.4 0.0 73.0 105.0
23.7 21.5 49.7 0.0 438.0 98.0
0.4 15.5 0.1 23.0 12.0 25.0
24.6 60.4 1.2 149.0 726.0 215.0
9.2 13.9 72.0 56.0 660.0 130.0
0.9 4.6 0.2 370.0 57.0 28.0
1.0 6.0 0.3 3,131.0 54.0 85.0
1.0 6.3 0.2 200.0 28.0 25.0
0.3 2.3 0.2 191.0 0.0 10.0
0.5 13.1 0.1 58.0 79.0 32.0
0.4 12.9 0.1 5.0 58.0 21.0
0.5 15.6 0.1 50.0 102.0 21.0
20.3 27.5 45.4 415.0 870.0 160.0
21.4 26.8 46.0 262.0 840.0 158.0
0.7 11.4 0.3 345.0 28.0 26.0
2.2 63.9 0.4 781.0 51.0 186.0
19.4 0.0 1.0 46.0 47.0 185.0
9.7 80.1 3.1 72.0 75.0 178.0
12.9 77.9 4.5 196.0 104.0 83.0
7.3 45.1 43.6 154.0 134.0 57.0
11.6 0.7 45.0 37.0 281.0 113.0
20.7 0.0 3.5 2.0 982.0 337.0
20.5 0.0 5.4 6.0 875.0 228.0
2.0 17.5 0.1 2.0 80.0 32.0
6.6 50.8 36.4 0.0 63.0 230.0
1.9 15.9 0.1 7.0 81.0 31.0
1.7 15.7 0.1 8.0 71.0 34.0
1.0 6.5 0.1 7,384.0 50.0 110.0
12.0 3.0 0.3 41.0 21.0 165.0
0.7 3.4 0.1 7.0 12.0 39.0
3.1 79.2 0.5 0.0 106.0 125.0
1.2 11.9 0.7 33.0 32.0 38.0
8.2 81.5 2.8 0.0 61.0 165.0
7.9 77.2 2.9 0.0 401.0 93.0
7.1 80.0 0.7 0.0 70.0 49.0
6.6 79.3 0.6 0.0 70.0 48.0
6.5 79.2 0.5 0.0 70.0 48.0
16.4 0.0 0.7 70.0 31.0 45.0
10.3 75.9 1.6 11.0 316.0 251.0
19.8 0.0 6.3 40.0 226.0 380.0
2.5 16.8 0.1 1,190.0 60.0 20.0
20.3 0.9 1.7 180.0 28.0 34.0
0.0 0.0 100.0 0.0 0.0 0.0
36.5 30.2 19.9 22.0 874.0 870.0
13.0 11.1 6.8 180.0 435.0 175.0
13.1 9.6 6.7 11.0 340.0 118.0
13.0 74.7 1.5 0.0 90.0 60.0
13.0 74.7 1.5 0.0 891.0 400.0
13.4 74.8 1.6 461.0 373.0 196.0
14.6 75.0 1.4 0.0 488.0 143.0
2.9 3.6 0.4 9,377.0 78.0 189.0
2.8 3.4 0.5 9,801.0 16.0 138.0
1.2 3.4 0.2 200.0 48.0 142.0
15.6 3.1 1.4 33.0 20.0 412.0
17.9 7.8 7.5 35.0 56.0 458.0
0.7 7.7 0.3 12.0 24.0 22.0
0.1 98.1 0.0 0.0 0.0 0.0
0.0 99.8 0.0 0.0 0.0 19.0
0.0 100.0 0.0 0.0 0.0 19.0
0.0 0.0 100.0 0.0 0.0 0.0
1.6 20.1 0.1 14,187.0 78.0 61.0
19.8 0.0 4.0 120.0 37.0 95.0
20.1 0.0 1.7 0.0 41.0 63.0
0.9 3.9 0.2 833.0 37.0 19.0
0.8 4.0 0.1 117.0 45.0 55.0
1.2 3.2 0.2 1,496.0 46.0 34.0
1.0 3.0 0.3 0.0 41.0 47.0
7.8 65.6 23.4 3.0 15.0 100.0
20.8 0.0 6.6 57.0 350.0 330.0
23.3 0.0 4.9 2,183.0 241.0 251.0
23.6 0.0 3.0 19.0 8.0 44.0
23.4 0.0 1.0 60.0 434.0 47.0
19.6 2.9 3.8 0.0 50.0 250.0
24.6 0.0 0.7 0.0 41.0 118.0
20.4 0.0 2.4 0.0 50.0 210.0
17.8 2.3 16.4 72,382.0 153.0 2,590.0
0.9 6.4 0.1 0.0 40.0 30.0
20.2 0.0 3.3 0.0 70.0 260.0
0.0 92.0 0.0 0.0 0.0 0.0
6.6 72.4 14.2 12.0 203.0 266.0
5.0 73.6 15.2 30.0 275.0 320.0
15.2 13.7 65.2 20.0 341.0 150.0
0.0 0.0 0.0 0.0 0.0 0.0
0.6 7.6 0.2 569.0 33.0 21.0
0.0 88.0 0.0 0.0 0.0 0.0
11.3 75.9 1.7 9.0 387.0 108.0
13.7 72.6 1.9 9.0 447.0 215.0
80.0 6.0 7.0 0.0 0.0 0.0
89.0 0.7 1.0 0.0 0.0 0.0
19.1 0.0 5.9 120.0 140.0 120.0
1.5 27.9 0.2 138.0 112.0 32.0
3.5 4.7 3.3 99.0 29.0 142.0
5.7 7.7 0.2 7.0 48.0 234.0
1.2 3.1 0.3 200.0 45.0 94.0
0.0 0.0 0.0 0.0 0.0 0.0
11 12 13 14 15 16
Vit B-3 Vit B-5 Vit B-6 Vit B-9 Vit B-12 Vit C
0.0 0.0 0.0 0.0 0.0 0.0
3,385.0 469.0 143.0 50.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
73.0 49.0 18.0 0.0 0.0 900.0
91.0 61.0 41.0 3.0 0.0 4,600.0
600.0 240.0 54.0 9.0 0.0 10,000.0
2,589.0 516.0 143.0 10.0 0.0 1,000.0
978.0 274.0 91.0 52.0 0.0 5,600.0
649.0 281.0 84.0 22.0 0.0 2,200.0
665.0 334.0 367.0 20.0 0.0 8,700.0
4,604.0 282.0 260.0 23.0 0.0 0.0
1,955.0 899.0 286.0 444.0 0.0 0.0
2,060.0 780.0 397.0 394.0 0.0 4,500.0
1,892.0 997.0 527.0 463.0 0.0 0.0
1,174.0 785.0 474.0 525.0 0.0 6,300.0
2,110.0 780.0 397.0 394.0 0.0 4,500.0
1,342.0 729.0 439.0 386.0 0.0 0.0
734.0 225.0 141.0 33.0 0.0 12,200.0
752.0 94.0 74.0 37.0 0.0 16,300.0
479.0 732.0 318.0 388.0 0.0 0.0
2,188.0 744.0 428.0 364.0 0.0 0.0
2,430.0 734.0 442.0 389.0 0.0 0.0
5,164.0 566.0 386.0 10.0 1.6 0.0
6,683.0 638.0 604.0 13.0 1.1 0.0
5,270.0 590.0 340.0 11.0 2.6 0.0
334.0 155.0 67.0 109.0 0.0 4,900.0
1,200.0 600.0 40.0 5.0 1.0 0.0
418.0 124.0 52.0 6.0 0.0 9,700.0
4,042.0 336.0 263.0 75.0 0.0 100.0
3,136.0 341.0 68.0 62.0 0.0 0.0
2,142.0 397.0 34.0 24.0 0.0 0.0
2,840.0 831.0 265.0 35.0 0.0 0.0
1,495.0 387.0 69.0 34.0 0.0 100.0
3,805.0 440.0 75.0 110.0 0.0 400.0
5,190.0 820.0 119.0 85.0 0.0 200.0
4,385.0 203.0 84.0 111.0 0.0 0.0
3,926.0 278.0 63.0 104.0 0.0 0.0
4,714.0 686.0 209.0 50.0 0.0 0.0
6,365.0 1,008.0 341.0 44.0 0.0 0.0
639.0 573.0 175.0 63.0 0.0 89,200.0
1,721.0 547.0 35.0 47.0 0.1 0.0
745.0 309.0 219.0 61.0 0.0 85,000.0
7,020.0 1,233.0 210.0 30.0 0.0 0.0
6,150.0 440.0 582.0 54.0 0.0 0.0
234.0 212.0 124.0 43.0 0.0 36,600.0
418.0 147.0 209.0 18.0 0.0 57,000.0
300.0 187.0 190.0 80.0 0.0 31,000.0
0.0 0.0 0.0 0.0 0.0 0.0
734.0 105.0 72.0 21.0 0.0 36,700.0
386.0 228.0 217.0 4.0 0.0 8,500.0
983.0 273.0 138.0 19.0 0.0 5,900.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
1,062.0 864.0 417.0 25.0 0.0 500.0
507.0 667.0 184.0 57.0 0.0 48,200.0
63.0 340.0 80.0 21.0 1.5 0.0
400.0 143.0 44.0 8.0 0.0 10,000.0
170.0 105.0 44.0 8.0 0.0 2,000.0
154.0 199.0 49.0 4.0 0.0 7,000.0
1,102.0 476.0 352.0 58.0 0.0 40,200.0
10,430.0 1,425.0 749.0 4.0 0.2 1,200.0
3,428.0 241.0 150.0 1.0 0.1 0.0
6,067.0 1,178.0 330.0 10.0 0.4 0.0
9,728.0 6,233.0 853.0 588.0 16.6 17,900.0
160.0 145.0 42.0 37.0 0.0 2,800.0
725.0 297.0 42.0 0.0 0.2 0.0
838.0 300.0 34.0 0.0 0.2 0.0
1,054.0 418.0 38.0 0.0 0.3 0.0
386.0 472.0 36.0 12.0 0.8 0.0
745.0 608.0 56.0 7.0 0.6 500.0
427.0 357.0 82.0 14.0 0.3 0.0
2,185.0 254.0 118.0 32.0 0.0 0.0
540.0 300.0 54.0 26.0 0.0 3,300.0
2,063.0 153.0 245.0 7.0 0.9 1,000.0
742.0 267.0 165.0 166.0 0.0 35,300.0
3,627.0 424.0 622.0 19.0 0.0 0.0
1,770.0 717.0 93.0 42.0 0.0 6,800.0
0.0 0.0 0.0 0.0 0.0 0.0
128.0 215.0 68.0 12.0 0.6 0.0
108.0 253.0 22.0 10.0 0.5 0.0
99.0 557.0 46.0 12.0 0.4 0.0
144.0 446.0 16.0 9.0 0.5 0.0
3,490.0 1,243.0 110.0 20.0 0.0 0.0
2,700.0 350.0 150.0 44.0 9.0 3,000.0
1,370.0 360.0 150.0 43.0 0.5 2,700.0
0.0 0.0 0.0 0.0 0.0 0.0
2,188.0 861.0 58.0 88.0 0.2 200.0
37.0 240.0 51.0 14.0 0.0 3,200.0
1,216.0 500.0 150.0 16.0 3.0 5,300.0
6,370.0 0.0 370.0 4.0 6.3 0.0
0.0 0.0 0.0 0.0 0.0 0.0
6,500.0 6,184.0 760.0 738.0 54.0 4,500.0
5,300.0 1,600.0 340.0 25.0 0.4 5,800.0
105.0 190.0 5.0 4.0 0.1 0.0
24.0 2,990.0 350.0 146.0 2.0 0.0
649.0 281.0 84.0 22.0 0.0 2,200.0
70.0 1,438.0 143.0 47.0 1.3 0.0
619.0 434.0 106.0 9.0 0.0 1,200.0
0.0 0.0 0.0 0.0 0.0 0.0
2,899.0 503.0 208.0 8.0 1.5 1,700.0
0.0 0.0 0.0 0.0 0.0 0.0
3,080.0 985.0 473.0 87.0 0.0 600.0
2,342.0 390.0 175.0 64.0 0.0 700.0
1,200.0 0.0 120.0 15.0 0.4 0.0
0.0 0.0 0.0 0.0 0.0 0.0
700.0 596.0 1,235.0 3.0 0.0 31,200.0
6,500.0 6,184.0 760.0 738.0 54.0 4,500.0
4,278.0 1,973.0 640.0 31.0 0.5 7,200.0
133.0 48.0 32.0 0.0 0.0 100.0
250.0 283.0 42.0 10.0 0.0 34,400.0
231.0 130.0 20.0 10.0 0.0 29,200.0
188.0 50.0 86.0 2.0 0.0 10,800.0
3,803.0 127.0 300.0 12.0 1.2 0.0
5,848.0 329.0 344.0 12.0 1.2 0.0
7,395.0 841.0 506.0 1.0 0.4 0.0
1,800.0 918.0 563.0 113.0 0.0 6,300.0
3,217.0 645.0 302.0 10.0 13.7 700.0
121.0 68.0 24.0 2.0 0.0 500.0
418.0 155.0 88.0 19.0 0.0 18,000.0
4,600.0 0.0 380.0 0.0 3.0 1,000.0
3,720.0 520.0 50.0 49.0 0.5 100.0
1,000.0 91.0 271.0 29.0 0.0 120,000.0
23,000.0 0.0 6,400.0 1,290.0 19.5 67,700.0
22,581.0 551.0 2,258.0 452.0 6.8 67,700.0
22,600.0 475.0 2,260.0 452.0 6.8 67,700.0
341.0 183.0 63.0 25.0 0.0 92,700.0
0.0 0.0 0.0 0.0 0.0 0.0
6,510.0 660.0 170.0 24.0 2.2 0.0
197.0 91.0 43.0 10.0 0.0 24,800.0
2,605.0 2,140.0 540.0 479.0 0.0 4,400.0
375.0 134.0 90.0 38.0 0.0 18,000.0
321.0 144.0 100.0 36.0 0.0 3,700.0
1,537.0 1,355.0 512.0 395.0 0.0 0.0
603.0 0.0 100.0 14.0 0.0 71,500.0
3,100.0 0.0 90.0 12.0 0.0 183,000.0
3,300.0 1,200.0 60.0 60.0 3.2 2,000.0
4,300.0 2,950.0 190.0 30.0 13.5 0.0
1,455.0 1,630.0 63.0 9.0 0.9 0.0
1,700.0 431.0 142.0 18.0 0.0 0.0
9,080.0 856.0 399.0 1.0 8.7 400.0
0.0 0.0 0.0 0.0 0.0 0.0
951.0 3,568.0 361.0 50.0 4.0 6,800.0
93.0 361.0 37.0 5.0 0.5 0.0
92.5 358.5 37.5 5.0 0.5 100.0
92.0 356.0 38.0 5.0 0.5 200.0
94.0 357.0 37.0 5.0 0.5 0.0
89.0 373.0 36.0 5.0 0.5 0.0
4,720.0 848.0 384.0 85.0 0.0 0.0
104.0 141.0 37.0 7.0 2.3 0.0
105.0 79.0 70.0 9.0 0.8 0.0
12,150.0 4,600.0 1,220.0 243.0 3.7 0.0
1,447.0 906.0 281.0 216.0 0.0 0.0
3,607.0 1,497.0 104.0 16.0 0.0 2,100.0
1,600.0 500.0 50.0 42.0 12.0 8,000.0
1,300.0 700.0 200.0 0.0 0.0 0.0
1,360.0 1,160.0 180.0 9.0 0.7 1,100.0
1,125.0 185.0 25.0 5.0 0.0 5,400.0
2,100.0 912.0 216.0 29.0 0.3 0.0
961.0 1,349.0 119.0 56.0 0.0 0.0
1,474.0 201.0 125.0 32.0 0.0 0.0
1,000.0 245.0 215.0 88.0 0.0 21,100.0
0.0 0.0 0.0 0.0 0.0 0.0
37.0 15.0 9.0 0.0 0.0 900.0
116.0 123.0 120.0 19.0 0.0 7,400.0
201.0 180.0 31.0 24.0 0.0 30,100.0
282.0 250.0 60.0 30.0 0.0 53,200.0
4,949.0 1,221.0 537.0 8.0 5.2 0.0
1,711.0 243.0 91.0 37.0 0.2 200.0
338.0 218.0 19.0 38.0 0.0 61,800.0
1,700.0 431.0 142.0 18.0 0.0 0.0
2,510.0 1,200.0 60.0 60.0 9.4 2,000.0
806.0 153.0 25.0 4.0 0.0 6,600.0
4,375.0 564.0 67.0 0.0 0.0 4,800.0
13,403.0 1,060.0 543.0 74.0 0.0 0.0
13,525.0 1,395.0 256.0 145.0 0.0 0.0
157.0 48.0 28.0 7.0 0.0 4,200.0
2,889.0 1,758.0 174.0 274.0 0.0 1,800.0
1,167.0 863.0 210.0 22.0 0.0 1,100.0
480.0 99.0 224.0 10.0 0.0 80,400.0
979.0 317.0 291.0 46.0 0.0 127,700.0
890.0 168.0 168.0 26.0 0.0 183,500.0
0.0 38.0 9.0 1.0 0.0 1,000.0
500.0 213.0 112.0 18.0 0.0 47,800.0
199.0 56.0 100.0 18.0 0.0 10,000.0
284.0 0.0 75.0 5.0 0.0 9,400.0
1,300.0 520.0 1,700.0 51.0 0.0 5,600.0
1,425.0 513.0 1,274.0 50.0 0.0 2,300.0
417.0 135.0 29.0 5.0 0.0 9,500.0
1,882.0 422.0 205.0 4.0 0.0 600.0
3,270.0 358.0 287.0 3.0 3.2 0.0
6,006.0 434.0 181.0 18.0 0.0 0.0
2,308.0 510.0 157.0 31.0 0.0 0.0
1,195.0 230.0 109.0 25.0 0.0 300.0
3,828.0 520.0 210.0 2.0 0.7 0.0
6,610.0 837.0 765.0 0.0 0.5 0.0
5,338.0 805.0 500.0 9.0 0.7 900.0
1,054.0 296.0 295.0 16.0 0.0 19,700.0
4,182.0 4,347.0 723.0 75.0 0.0 18,600.0
1,149.0 279.0 170.0 18.0 0.0 8,600.0
1,066.0 281.0 203.0 18.0 0.0 19,700.0
600.0 298.0 61.0 16.0 0.0 9,000.0
128.0 215.0 68.0 12.0 1.0 0.0
254.0 165.0 71.0 25.0 0.0 14,800.0
766.0 95.0 174.0 5.0 0.0 2,300.0
598.0 329.0 55.0 21.0 0.0 26,200.0
7,806.0 1,000.0 150.0 21.0 0.0 0.0
5,091.0 1,493.0 509.0 20.0 0.0 0.0
1,600.0 1,014.0 164.0 8.0 0.0 0.0
1,600.0 1,342.0 145.0 9.0 0.0 0.0
1,600.0 1,287.0 171.0 6.0 0.0 0.0
1,530.0 51.0 52.0 26.0 0.4 0.0
4,270.0 1,456.0 294.0 38.0 0.0 0.0
7,860.0 1,664.0 818.0 25.0 3.2 0.0
200.0 290.0 345.0 34.0 0.0 8,000.0
2,552.0 276.0 104.0 3.0 1.2 2,000.0
0.0 0.0 0.0 0.0 0.0 0.0
1,623.0 793.0 377.0 375.0 0.0 6,000.0
1,650.0 147.0 65.0 165.0 0.0 29,000.0
1,148.0 929.0 176.0 172.0 0.0 15,300.0
1,700.0 431.0 142.0 18.0 0.0 0.0
7,177.0 431.0 142.0 237.0 0.0 0.0
4,550.0 1,214.0 323.0 48.0 0.0 0.0
5,130.0 984.0 223.0 57.0 0.0 0.0
724.0 65.0 195.0 194.0 0.0 28,100.0
388.0 47.0 100.0 98.0 0.0 14,300.0
487.0 155.0 218.0 29.0 0.0 17,000.0
2,175.0 500.0 56.0 5.0 1.3 4,700.0
2,602.0 510.0 58.0 14.0 1.2 4,200.0
386.0 125.0 47.0 24.0 0.0 58,800.0
110.0 132.0 41.0 1.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
557.0 800.0 209.0 11.0 0.0 2,400.0
9,680.0 412.0 330.0 2.0 1.8 1,100.0
3,903.0 487.0 162.0 24.0 1.6 0.0
594.0 89.0 80.0 15.0 0.0 12,700.0
712.0 118.0 111.0 8.0 0.0 9,300.0
593.0 186.0 60.0 29.0 0.0 16,000.0
1,179.0 110.0 56.0 30.0 0.0 9,000.0
1,262.0 1,185.0 213.0 20.0 0.4 0.0
4,500.0 1,940.0 200.0 13.0 7.8 500.0
8,654.0 1,054.0 455.0 2.0 9.4 0.0
5,799.0 124.0 217.0 2.0 1.2 0.0
9,800.0 750.0 900.0 2.0 0.5 1,000.0
3,530.0 0.0 230.0 6.0 0.3 0.0
6,255.0 717.0 580.0 8.0 0.5 0.0
2,675.0 1,169.0 370.0 11.0 0.4 0.0
13,500.0 6,280.0 1,470.0 677.0 49.4 24,500.0
400.0 200.0 90.0 15.0 0.0 21,000.0
9,080.0 1,390.0 560.0 14.0 1.2 0.0
0.0 0.0 0.0 0.0 0.0 0.0
2,858.0 381.0 51.0 61.0 0.1 0.0
3,106.0 410.0 73.0 60.0 0.1 0.0
1,125.0 570.0 537.0 98.0 0.0 1,300.0
0.0 0.0 0.0 0.0 0.0 0.0
178.0 221.0 45.0 3.0 0.0 8,100.0
0.0 0.0 0.0 0.0 0.0 0.0
4,381.0 954.0 368.0 38.0 0.0 0.0
6,365.0 1,008.0 341.0 44.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
3,000.0 750.0 300.0 15.0 1.0 0.0
552.0 314.0 293.0 23.0 0.0 17,100.0
75.0 389.0 32.0 7.0 0.4 500.0
124.0 641.0 53.0 12.0 0.6 900.0
451.0 204.0 163.0 24.0 0.0 17,900.0
0.0 0.0 0.0 0.0 0.0 0.0
17 18 19 20 21 22
Vit D (IU) Vit E Vit K Choline Calcium Copper
0.0 0.0 0.0 0.0 0.0 0.0
0.0 26,220.0 0.0 52,100.0 264,000.0 996.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 10.0 0.0 1,800.0 8,000.0 12.0
0.0 180.0 2.2 3,400.0 6,000.0 27.0
0.0 890.0 3.3 2,800.0 13,000.0 78.0
0.0 4,330.0 3.1 13,900.0 55,000.0 343.0
0.0 1,130.0 41.6 16,000.0 24,000.0 189.0
0.0 300.0 3.5 6,900.0 9,000.0 82.0
0.0 100.0 0.5 9,800.0 5,000.0 78.0
0.0 20.0 2.2 37,800.0 29,000.0 420.0
0.0 210.0 5.6 66,400.0 123,000.0 841.0
0.0 220.0 19.0 0.0 143,000.0 958.0
0.0 210.0 5.7 67,200.0 130,000.0 810.0
0.0 210.0 5.6 66,200.0 113,000.0 893.0
0.0 210.0 5.6 65,900.0 83,000.0 699.0
0.0 0.0 0.0 0.0 173,000.0 635.0
0.0 410.0 14.4 15,300.0 37,000.0 69.0
0.0 0.0 0.0 0.0 37,000.0 69.0
0.0 210.0 5.6 66,200.0 240,000.0 984.0
0.0 20.0 2.5 87,400.0 147,000.0 834.0
0.0 0.0 0.0 0.0 166,000.0 639.0
1.0 380.0 1.3 0.0 8,000.0 74.0
0.0 300.0 1.2 90,100.0 24,000.0 73.0
3.0 0.0 0.0 83,400.0 11,000.0 34.0
0.0 40.0 0.2 6,000.0 16,000.0 75.0
52.0 130.0 0.0 72,800.0 6,000.0 40.0
0.0 570.0 19.3 6,000.0 6,000.0 57.0
0.0 370.0 1.4 26,500.0 103,000.0 282.0
0.0 480.0 1.5 14,600.0 66,000.0 209.0
0.0 0.0 0.0 0.0 86,000.0 168.0
0.0 610.0 1.4 26,500.0 15,000.0 290.0
0.0 0.0 0.0 0.0 66,000.0 198.0
0.0 330.0 1.2 14,600.0 73,000.0 186.0
0.0 190.0 4.9 18,700.0 142,000.0 159.0
0.0 220.0 3.1 14,600.0 151,000.0 253.0
0.0 240.0 3.4 16,100.0 119,000.0 138.0
0.0 550.0 7.8 26,500.0 107,000.0 377.0
0.0 820.0 1.9 31,200.0 34,000.0 382.0
0.0 780.0 101.6 18,700.0 47,000.0 49.0
0.0 150.0 6.5 10,000.0 29,000.0 224.0
0.0 880.0 177.0 19,100.0 42,000.0 70.0
0.0 0.0 0.0 0.0 18,000.0 1,100.0
0.0 320.0 7.0 54,200.0 41,000.0 515.0
0.0 150.0 76.0 10,700.0 40,000.0 19.0
0.0 110.0 38.2 17,100.0 45,000.0 17.0
0.0 170.0 68.8 12,300.0 35,000.0 62.0
0.0 17,460.0 71.3 200.0 0.0 0.0
0.0 50.0 2.5 7,600.0 9,000.0 41.0
0.0 1,160.0 15.5 9,900.0 24,000.0 46.0
0.0 660.0 13.2 8,800.0 33,000.0 45.0
0.0 0.0 0.0 0.0 2,070,000.0 0.0
0.0 0.0 0.0 0.0 2,250,000.0 0.0
0.0 900.0 34.1 0.0 37,000.0 2,195.0
0.0 80.0 15.5 44,300.0 22,000.0 39.0
20.0 240.0 2.3 15,400.0 700,000.0 36.0
0.0 70.0 2.1 6,100.0 16,000.0 104.0
0.0 0.0 0.0 0.0 10,000.0 68.0
0.0 70.0 2.1 6,100.0 13,000.0 60.0
0.0 0.0 0.0 0.0 19,000.0 418.0
5.0 190.0 0.2 73,400.0 5,000.0 27.0
0.0 0.0 0.0 0.0 6,000.0 34.0
5.0 320.0 2.9 61,800.0 11,000.0 64.0
0.0 700.0 0.0 194,400.0 8,000.0 492.0
0.0 0.0 0.0 0.0 19,000.0 51.0
0.0 540.0 8.1 0.0 56,000.0 1,028.0
0.0 590.0 7.2 0.0 62,000.0 1,248.0
0.0 590.0 7.3 0.0 73,000.0 1,766.0
0.0 510.0 5.7 46,100.0 189,000.0 491.0
0.0 960.0 9.1 29,500.0 199,000.0 60.0
0.0 4,960.0 1.9 17,600.0 108,000.0 469.0
0.0 100.0 2.5 12,000.0 128,000.0 3,788.0
0.0 240.0 0.2 12,100.0 14,000.0 435.0
36.0 640.0 0.1 65,200.0 16,000.0 28.0
0.0 2,260.0 510.8 23,200.0 145,000.0 39.0
0.0 490.0 0.3 0.0 7,000.0 314.0
0.0 70.0 0.3 23,000.0 2,000.0 54.0
0.0 14,300.0 1.9 200.0 0.0 0.0
0.0 10.0 0.1 17,500.0 61,000.0 28.0
0.0 40.0 0.0 16,300.0 91,000.0 30.0
3.0 80.0 0.0 18,400.0 83,000.0 29.0
0.0 10.0 0.0 17,900.0 86,000.0 30.0
0.0 0.0 0.0 0.0 24,000.0 247.0
0.0 0.0 0.0 0.0 89,000.0 669.0
0.0 1,840.0 0.1 33,600.0 101,000.0 760.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 840.0 1.8 38,800.0 37,000.0 80.0
0.0 30.0 7.2 5,700.0 14,000.0 71.0
0.0 0.0 0.0 0.0 90,000.0 587.0
0.0 200.0 1.1 0.0 5,000.0 253.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 11,000.0 5,962.0
3.0 700.0 2.8 53,600.0 11,000.0 253.0
0.0 0.0 0.0 1,100.0 7,000.0 23.0
133.0 2,580.0 0.7 682,300.0 129,000.0 77.0
0.0 300.0 3.5 6,900.0 9,000.0 82.0
50.0 970.0 0.3 251,100.0 53,000.0 102.0
0.0 350.0 15.6 15,800.0 162,000.0 287.0
0.0 0.0 0.0 0.0 0.0 0.0
94.0 510.0 0.1 65,000.0 18,000.0 32.0
0.0 17,500.0 0.0 200.0 0.0 0.0
0.0 310.0 4.3 78,700.0 255,000.0 1,220.0
0.0 760.0 11.1 0.0 9,000.0 145.0
8.0 1,000.0 0.1 65,000.0 18,000.0 250.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 80.0 1.7 23,200.0 181,000.0 299.0
0.0 0.0 0.0 0.0 43,000.0 7,522.0
0.0 0.0 0.0 0.0 13,000.0 306.0
0.0 0.0 0.4 3,200.0 11,000.0 18.0
0.0 130.0 0.0 7,700.0 12,000.0 47.0
0.0 40.0 0.0 7,700.0 7,000.0 38.0
0.0 190.0 14.6 5,600.0 10,000.0 127.0
24.0 390.0 0.1 65,000.0 33,000.0 26.0
229.0 850.0 0.1 61,800.0 47,000.0 27.0
37.0 220.0 0.0 82,300.0 6,000.0 271.0
0.0 15,030.0 14.2 45,600.0 114,000.0 1,725.0
167.0 1,070.0 0.1 65,000.0 57,000.0 92.0
0.0 0.0 0.0 2,200.0 6,000.0 36.0
0.0 20.0 2.9 7,600.0 6,000.0 24.0
0.0 0.0 0.0 0.0 6,000.0 144.0
0.0 0.0 0.0 0.0 24,000.0 78.0
0.0 0.0 817.0 0.0 135,000.0 290.0
0.0 15,300.0 0.5 31,000.0 30,000.0 200.0
129.0 260.0 1.2 14,400.0 41,000.0 200.0
0.0 15,260.0 0.6 21,800.0 60,000.0 170.0
0.0 1,460.0 40.3 7,800.0 34,000.0 130.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 190.0 0.0 0.0 12,000.0 128.0
0.0 150.0 0.0 5,100.0 11,000.0 37.0
0.0 490.0 5.0 96,400.0 56,000.0 519.0
0.0 290.0 173.6 13,400.0 36,000.0 29.0
0.0 150.0 140.3 11,800.0 33,000.0 28.0
0.0 720.0 6.0 96,700.0 81,000.0 740.0
0.0 70.0 0.4 7,100.0 5,000.0 148.0
0.0 310.0 1.6 12,700.0 33,000.0 631.0
0.0 0.0 0.0 0.0 70,000.0 400.0
0.0 0.0 0.0 0.0 26,000.0 240.0
0.0 1,470.0 0.1 80,900.0 48,000.0 1,663.0
0.0 110.0 0.1 0.0 21,000.0 289.0
643.0 1,520.0 5.0 65,000.0 12,000.0 73.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.1 169,200.0 1,257,000.0 41.0
1.0 10.0 0.1 17,700.0 125,000.0 10.0
1.0 20.0 0.2 17,050.0 122,500.0 8.0
1.0 30.0 0.2 16,400.0 120,000.0 6.0
0.0 10.0 0.0 15,600.0 122,000.0 13.0
2.0 70.0 0.3 14,300.0 113,000.0 25.0
0.0 50.0 0.9 0.0 8,000.0 750.0
16.0 190.0 2.3 15,400.0 505,000.0 11.0
12.0 140.0 1.6 15,400.0 782,000.0 25.0
0.0 7,200.0 2.9 22,600.0 0.0 390.0
0.0 0.0 0.0 0.0 138,000.0 981.0
7.0 10.0 0.0 17,300.0 3,000.0 318.0
0.0 550.0 0.1 65,000.0 26,000.0 94.0
0.0 0.0 1.3 22,500.0 148,000.0 103.0
0.0 0.0 0.0 26,400.0 241,000.0 124.0
0.0 770.0 2.2 6,200.0 6,000.0 86.0
11.0 370.0 0.5 78,700.0 35,000.0 297.0
0.0 1,090.0 0.0 0.0 54,000.0 626.0
0.0 700.0 3.0 0.0 55,000.0 437.0
0.0 360.0 53.0 12,300.0 81,000.0 94.0
0.0 14,350.0 60.2 300.0 1,000.0 0.0
0.0 1,650.0 1.4 10,300.0 88,000.0 251.0
0.0 20.0 0.4 6,100.0 23,000.0 39.0
0.0 200.0 0.1 6,200.0 10,000.0 22.0
0.0 180.0 0.0 8,400.0 40,000.0 45.0
0.0 200.0 0.0 0.0 5,000.0 142.0
0.0 0.0 0.0 19,200.0 126,000.0 94.0
0.0 730.0 2.6 6,100.0 24,000.0 16.0
0.0 110.0 0.1 0.0 21,000.0 289.0
0.0 0.0 0.0 0.0 70,000.0 400.0
0.0 730.0 2.6 6,100.0 6,000.0 68.0
0.0 190.0 15.7 12,700.0 28,000.0 364.0
0.0 8,990.0 0.6 63,000.0 43,000.0 473.0
0.0 6,930.0 0.0 55,300.0 54,000.0 671.0
0.0 120.0 4.5 5,100.0 9,000.0 82.0
0.0 90.0 14.5 95,500.0 55,000.0 866.0
0.0 1,400.0 3.5 40,500.0 70,000.0 1,200.0
0.0 370.0 7.4 5,500.0 10,000.0 66.0
0.0 1,580.0 4.9 5,600.0 7,000.0 17.0
0.0 0.0 0.0 0.0 11,000.0 107.0
0.0 90.0 47.0 3,600.0 0.0 85.0
0.0 20.0 0.7 5,500.0 13,000.0 110.0
0.0 20.0 0.3 3,300.0 13,000.0 69.0
0.0 20.0 0.7 5,500.0 16,000.0 107.0
0.0 2,300.0 0.0 0.0 105,000.0 1,300.0
0.0 1,930.0 13.2 71,400.0 110,000.0 1,325.0
0.0 260.0 6.4 1,900.0 6,000.0 57.0
0.0 430.0 59.5 10,100.0 43,000.0 281.0
42.0 230.0 0.1 75,800.0 60,000.0 50.0
0.0 290.0 1.1 22,400.0 9,000.0 569.0
0.0 290.0 1.2 21,200.0 7,000.0 262.0
0.0 2,430.0 4.1 12,600.0 4,000.0 162.0
63.0 270.0 0.0 46,600.0 6,000.0 70.0
10.0 220.0 0.0 79,700.0 6,000.0 89.0
23.0 170.0 0.0 72,300.0 6,000.0 75.0
0.0 10.0 1.9 12,100.0 12,000.0 108.0
0.0 6,740.0 22.1 12,100.0 24,000.0 398.0
0.0 10.0 2.9 16,400.0 10,000.0 134.0
0.0 10.0 1.6 11,000.0 9,000.0 116.0
0.0 1,060.0 1.1 8,200.0 21,000.0 127.0
0.0 10.0 0.0 0.0 61,000.0 28.0
0.0 0.0 1.3 6,500.0 25,000.0 50.0
0.0 120.0 3.5 11,100.0 50,000.0 318.0
0.0 870.0 7.8 12,300.0 25,000.0 90.0
0.0 1,240.0 1.9 32,100.0 11,000.0 445.0
0.0 1,200.0 1.9 30,700.0 23,000.0 277.0
0.0 110.0 0.1 5,800.0 28,000.0 220.0
0.0 0.0 0.0 0.0 9,000.0 110.0
0.0 0.0 0.0 0.0 3,000.0 210.0
0.0 1,200.0 0.7 0.0 9,000.0 75.0
0.0 850.0 5.9 30,400.0 24,000.0 367.0
0.0 0.0 0.0 0.0 12,000.0 250.0
0.0 0.0 0.0 0.0 37,000.0 88.0
0.0 1,100.0 0.0 80,900.0 52,000.0 264.0
0.0 8,180.0 183.9 200.0 0.0 0.0
0.0 850.0 47.0 115,900.0 277,000.0 1,658.0
0.0 0.0 0.0 0.0 197,000.0 128.0
0.0 0.0 0.0 0.0 67,000.0 427.0
0.0 110.0 0.1 0.0 21,000.0 289.0
0.0 110.0 0.1 15,100.0 21,000.0 289.0
0.0 740.0 151.5 17,100.0 58,000.0 499.0
0.0 0.0 0.0 0.0 40,000.0 454.0
0.0 2,030.0 482.9 19,300.0 99,000.0 130.0
0.0 1,940.0 461.6 18,400.0 127,000.0 180.0
0.0 120.0 3.0 6,700.0 15,000.0 51.0
0.0 1,200.0 0.0 65,000.0 32,000.0 1,891.0
0.0 0.0 0.0 0.0 39,000.0 2,114.0
0.0 290.0 2.2 5,700.0 16,000.0 48.0
0.0 0.0 0.0 2,300.0 83,000.0 47.0
0.0 0.0 0.0 0.0 1,000.0 7.0
0.0 0.0 0.0 0.0 1,000.0 7.0
0.0 41,080.0 5.4 200.0 0.0 0.0
0.0 260.0 1.8 12,300.0 30,000.0 151.0
390.0 500.0 0.1 65,000.0 4,000.0 126.0
124.0 400.0 1.4 42,500.0 10,000.0 75.0
0.0 540.0 7.9 6,700.0 10,000.0 59.0
0.0 680.0 2.9 7,000.0 31,000.0 69.0
0.0 0.0 0.0 0.0 5,000.0 62.0
0.0 0.0 0.0 0.0 11,000.0 101.0
0.0 4,290.0 20.9 19,400.0 174,000.0 523.0
155.0 200.0 0.1 65,000.0 43,000.0 188.0
227.0 1,000.0 0.0 65,000.0 8,000.0 86.0
0.0 0.0 0.0 0.0 14,000.0 39.0
44.0 500.0 0.1 65,000.0 16,000.0 64.0
2.0 390.0 0.0 59,100.0 5,000.0 110.0
0.0 0.0 0.0 0.0 10,000.0 116.0
0.0 0.0 0.0 0.0 10,000.0 143.0
0.0 120.0 0.8 221,800.0 5,000.0 407.0
0.0 30.0 0.1 11,100.0 30,000.0 85.0
0.0 260.0 0.0 0.0 17,000.0 100.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 720.0 2.4 14,600.0 31,000.0 463.0
0.0 230.0 6.0 27,600.0 48,000.0 100.0
0.0 700.0 2.7 39,200.0 98,000.0 1,586.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 50.0 0.1 4,100.0 7,000.0 42.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 1,010.0 1.9 0.0 32,000.0 363.0
0.0 820.0 1.9 31,200.0 34,000.0 382.0
0.0 0.0 0.0 0.0 450,000.0 0.0
0.0 0.0 0.0 0.0 360,000.0 0.0
478.0 200.0 0.1 65,000.0 26,000.0 72.0
0.0 350.0 2.3 16,500.0 17,000.0 178.0
2.0 60.0 0.2 15,200.0 121,000.0 9.0
0.0 0.0 0.2 15,200.0 199,000.0 15.0
0.0 120.0 4.3 9,500.0 16,000.0 53.0
0.0 0.0 0.0 0.0 0.0 0.0
23 24 25 26 27 28
Iron Magnesium Manganese Phosphorus Potassium Selenium
0.0 0.0 0.0 0.0 0.0 0.0
3,720.0 268,000.0 2,285.0 484,000.0 705,000.0 2.5
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
120.0 5,000.0 74.0 7,000.0 101,000.0 0.1
120.0 5,000.0 35.0 11,000.0 107,000.0 0.0
390.0 10,000.0 77.0 23,000.0 259,000.0 0.1
2,660.0 32,000.0 235.0 71,000.0 1,162,000.0 2.2
2,140.0 14,000.0 158.0 52,000.0 202,000.0 2.3
240.0 14,000.0 250.0 25,000.0 230,000.0 0.3
260.0 27,000.0 270.0 22,000.0 358,000.0 1.0
2,500.0 79,000.0 1,322.0 221,000.0 280,000.0 37.7
5,020.0 171,000.0 1,060.0 352,000.0 1,483,000.0 3.2
8,200.0 140,000.0 1,021.0 407,000.0 1,406,000.0 3.2
6,770.0 182,000.0 1,376.0 415,000.0 1,464,000.0 13.0
5,070.0 176,000.0 1,148.0 411,000.0 1,393,000.0 27.9
6,690.0 138,000.0 1,111.0 406,000.0 1,359,000.0 3.2
7,730.0 183,000.0 1,278.0 445,000.0 1,542,000.0 12.8
1,030.0 25,000.0 216.0 38,000.0 211,000.0 0.6
1,040.0 25,000.0 214.0 38,000.0 209,000.0 0.6
10,440.0 190,000.0 1,796.0 301,000.0 1,795,000.0 12.8
5,490.0 175,000.0 1,418.0 407,000.0 1,185,000.0 11.0
7,010.0 222,000.0 1,286.0 488,000.0 1,042,000.0 12.8
2,420.0 19,000.0 17.0 181,000.0 235,000.0 32.4
1,570.0 23,000.0 13.0 202,000.0 340,000.0 26.4
2,700.0 19,000.0 38.0 168,000.0 429,000.0 28.2
800.0 23,000.0 329.0 40,000.0 325,000.0 0.7
6,400.0 8,000.0 10.0 22,000.0 38,000.0 15.5
280.0 6,000.0 336.0 12,000.0 77,000.0 0.1
2,500.0 78,000.0 2,025.0 228,000.0 230,000.0 32.9
2,700.0 37,000.0 940.0 126,000.0 142,000.0 24.6
1,400.0 26,000.0 481.0 97,000.0 120,000.0 0.0
3,060.0 69,000.0 1,740.0 180,000.0 170,000.0 44.0
1,830.0 26,000.0 501.0 109,000.0 227,000.0 0.0
2,830.0 40,000.0 824.0 125,000.0 166,000.0 30.9
3,460.0 48,000.0 1,123.0 155,000.0 184,000.0 28.8
3,740.0 23,000.0 478.0 99,000.0 100,000.0 17.3
3,330.0 26,000.0 421.0 103,000.0 131,000.0 31.0
2,430.0 82,000.0 2,135.0 202,000.0 248,000.0 40.3
3,880.0 138,000.0 3,799.0 346,000.0 405,000.0 70.7
730.0 21,000.0 210.0 66,000.0 316,000.0 2.5
2,250.0 31,000.0 128.0 101,000.0 149,000.0 6.3
1,400.0 23,000.0 337.0 69,000.0 389,000.0 1.6
2,200.0 231,000.0 1,300.0 347,000.0 460,000.0 8.3
4,060.0 251,000.0 2,030.0 337,000.0 577,000.0 5.7
470.0 12,000.0 160.0 26,000.0 170,000.0 0.3
800.0 16,000.0 243.0 30,000.0 243,000.0 0.6
400.0 28,000.0 180.0 42,000.0 230,000.0 0.9
0.0 0.0 0.0 0.0 0.0 0.0
210.0 12,000.0 41.0 15,000.0 267,000.0 0.4
460.0 14,000.0 130.0 42,000.0 292,000.0 0.6
300.0 12,000.0 143.0 35,000.0 320,000.0 0.1
0.0 0.0 0.0 0.0 370,000.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
6,680.0 292,000.0 1,655.0 593,000.0 660,000.0 19.9
420.0 15,000.0 155.0 44,000.0 299,000.0 0.6
240.0 29,000.0 11.0 546,000.0 121,000.0 14.5
320.0 9,000.0 112.0 15,000.0 173,000.0 0.0
1,320.0 6,000.0 73.0 10,000.0 95,000.0 0.0
360.0 11,000.0 70.0 21,000.0 222,000.0 0.0
940.0 30,000.0 336.0 38,000.0 484,000.0 0.0
370.0 26,000.0 15.0 210,000.0 370,000.0 32.0
320.0 9,000.0 43.0 60,000.0 67,000.0 7.6
1,020.0 23,000.0 21.0 167,000.0 229,000.0 13.5
8,990.0 19,000.0 255.0 297,000.0 230,000.0 54.6
240.0 10,000.0 100.0 26,000.0 211,000.0 0.2
8,020.0 146,000.0 1,419.0 206,000.0 559,000.0 3.0
6,320.0 176,000.0 1,325.0 260,000.0 567,000.0 8.4
11,900.0 228,000.0 1,948.0 308,000.0 715,000.0 6.8
2,350.0 63,000.0 471.0 208,000.0 372,000.0 4.5
240.0 12,000.0 8.0 176,000.0 286,000.0 4.5
4,380.0 64,000.0 868.0 152,000.0 407,000.0 3.6
13,860.0 499,000.0 3,837.0 734,000.0 1,524,000.0 14.3
2,430.0 32,000.0 1,500.0 113,000.0 356,000.0 10.1
380.0 32,000.0 15.0 203,000.0 413,000.0 33.1
190.0 9,000.0 276.0 10,000.0 169,000.0 1.3
2,710.0 127,000.0 485.0 210,000.0 287,000.0 15.5
520.0 37,000.0 163.0 89,000.0 270,000.0 0.6
0.0 0.0 0.0 0.0 0.0 0.0
140.0 5,000.0 3.0 134,000.0 86,000.0 9.0
150.0 7,000.0 7.0 163,000.0 84,000.0 9.9
70.0 8,000.0 2.0 159,000.0 104,000.0 9.7
150.0 11,000.0 22.0 190,000.0 137,000.0 9.4
1,080.0 44,000.0 780.0 170,000.0 166,000.0 0.0
740.0 34,000.0 150.0 229,000.0 329,000.0 37.4
840.0 39,000.0 190.0 260,000.0 374,000.0 31.8
0.0 0.0 0.0 0.0 0.0 0.0
2,030.0 16,000.0 330.0 105,000.0 118,000.0 22.7
220.0 12,000.0 73.0 21,000.0 136,000.0 0.1
6,020.0 30,000.0 110.0 387,000.0 354,000.0 44.8
3,400.0 23,000.0 41.0 202,000.0 318,000.0 9.7
0.0 0.0 0.0 0.0 0.0 0.0
30,530.0 24,000.0 258.0 269,000.0 230,000.0 67.0
2,400.0 19,000.0 19.0 203,000.0 271,000.0 13.9
80.0 11,000.0 11.0 15,000.0 163,000.0 20.0
2,730.0 5,000.0 55.0 390,000.0 109,000.0 56.0
240.0 14,000.0 250.0 25,000.0 230,000.0 0.3
1,830.0 12,000.0 38.0 191,000.0 134,000.0 31.7
2,030.0 68,000.0 510.0 67,000.0 680,000.0 0.6
0.0 0.0 0.0 0.0 0.0 0.0
360.0 31,000.0 17.0 184,000.0 361,000.0 32.7
0.0 0.0 0.0 0.0 0.0 0.0
5,730.0 392,000.0 2,482.0 642,000.0 813,000.0 25.4
1,290.0 30,000.0 242.0 143,000.0 473,000.0 1.2
1,500.0 20,000.0 0.0 147,000.0 285,000.0 14.1
0.0 0.0 0.0 0.0 0.0 0.0
1,700.0 25,000.0 1,672.0 153,000.0 401,000.0 14.2
30,530.0 24,000.0 0.0 261,000.0 230,000.0 68.1
2,570.0 24,000.0 24.0 312,000.0 420,000.0 16.8
250.0 10,000.0 239.0 14,000.0 104,000.0 0.0
90.0 8,000.0 12.0 8,000.0 139,000.0 0.3
200.0 10,000.0 20.0 11,000.0 153,000.0 0.1
360.0 7,000.0 71.0 20,000.0 191,000.0 0.1
1,050.0 39,000.0 25.0 188,000.0 311,000.0 30.2
840.0 83,000.0 15.0 222,000.0 450,000.0 36.5
940.0 22,000.0 26.0 322,000.0 364,000.0 37.0
4,700.0 163,000.0 6,175.0 290,000.0 680,000.0 2.4
1,100.0 32,000.0 35.0 236,000.0 327,000.0 36.5
420.0 2,000.0 80.0 4,000.0 52,000.0 0.8
170.0 10,000.0 27.0 11,000.0 228,000.0 0.7
3,820.0 24,000.0 19.0 221,000.0 360,000.0 10.1
2,360.0 13,000.0 93.0 99,000.0 146,000.0 26.5
1,700.0 34,000.0 774.0 56,000.0 447,000.0 0.9
27,000.0 62,000.0 2,772.0 219,000.0 196,000.0 54.9
26,130.0 46,000.0 1,169.0 127,000.0 242,000.0 18.2
26,200.0 39,000.0 1,417.0 162,000.0 242,000.0 13.0
310.0 17,000.0 98.0 34,000.0 312,000.0 0.2
0.0 0.0 0.0 0.0 0.0 0.0
1,910.0 27,000.0 24.0 190,000.0 276,000.0 23.6
130.0 8,000.0 20.0 9,000.0 102,000.0 0.1
7,540.0 122,000.0 1,330.0 451,000.0 955,000.0 8.3
860.0 13,000.0 250.0 29,000.0 194,000.0 0.6
1,200.0 12,000.0 203.0 28,000.0 187,000.0 1.5
7,510.0 224,000.0 1,672.0 385,000.0 1,724,000.0 7.2
310.0 10,000.0 55.0 31,000.0 171,000.0 0.6
1,700.0 42,000.0 234.0 181,000.0 1,110,000.0 1.3
5,500.0 13,000.0 120.0 200,000.0 138,000.0 41.6
6,400.0 12,000.0 155.0 230,000.0 170,000.0 58.0
300.0 27,000.0 55.0 144,000.0 275,000.0 41.4
1,300.0 53,000.0 917.0 189,000.0 223,000.0 63.2
1,630.0 76,000.0 15.0 217,000.0 314,000.0 44.1
0.0 0.0 0.0 0.0 0.0 0.0
320.0 110,000.0 20.0 968,000.0 1,794,000.0 27.3
30.0 11,000.0 3.0 95,000.0 150,000.0 3.3
25.0 11,000.0 8.5 93,500.0 145,000.0 2.9
20.0 11,000.0 14.0 92,000.0 140,000.0 2.5
30.0 11,000.0 3.0 101,000.0 156,000.0 3.1
30.0 10,000.0 4.0 84,000.0 132,000.0 3.7
3,010.0 114,000.0 1,632.0 285,000.0 195,000.0 2.7
440.0 20,000.0 30.0 354,000.0 76,000.0 17.0
220.0 23,000.0 10.0 463,000.0 84,000.0 14.4
8,750.0 78,000.0 2,177.0 243,000.0 486,000.0 17.3
7,570.0 267,000.0 1,527.0 379,000.0 983,000.0 8.2
500.0 9,000.0 47.0 86,000.0 318,000.0 9.3
3,950.0 34,000.0 3,400.0 197,000.0 320,000.0 44.8
1,090.0 76,000.0 348.0 256,000.0 238,000.0 7.7
1,130.0 49,000.0 198.0 244,000.0 152,000.0 13.9
280.0 9,000.0 54.0 26,000.0 201,000.0 0.0
1,900.0 58,000.0 855.0 241,000.0 244,000.0 78.8
4,720.0 177,000.0 4,916.0 523,000.0 429,000.0 0.0
4,000.0 144,000.0 4,019.0 452,000.0 371,000.0 34.0
800.0 57,000.0 990.0 63,000.0 303,000.0 0.7
560.0 0.0 0.0 0.0 1,000.0 0.0
3,300.0 4,000.0 20.0 3,000.0 8,000.0 0.9
210.0 10,000.0 129.0 29,000.0 146,000.0 0.5
100.0 10,000.0 21.0 17,000.0 184,000.0 0.1
100.0 10,000.0 25.0 14,000.0 181,000.0 0.5
2,650.0 23,000.0 18.0 221,000.0 322,000.0 36.6
1,560.0 20,000.0 272.0 334,000.0 175,000.0 13.5
100.0 10,000.0 11.0 5,000.0 257,000.0 0.6
1,300.0 53,000.0 917.0 189,000.0 223,000.0 63.2
5,500.0 13,000.0 120.0 200,000.0 138,000.0 44.0
250.0 9,000.0 61.0 20,000.0 190,000.0 0.1
4,060.0 42,000.0 305.0 119,000.0 996,000.0 0.5
1,870.0 154,000.0 1,466.0 358,000.0 649,000.0 5.6
2,260.0 176,000.0 2,083.0 358,000.0 658,000.0 7.5
170.0 7,000.0 49.0 11,000.0 119,000.0 0.1
4,430.0 115,000.0 1,391.0 366,000.0 981,000.0 1.6
2,530.0 121,000.0 4,500.0 277,000.0 410,000.0 3.8
340.0 10,000.0 122.0 20,000.0 175,000.0 0.0
430.0 12,000.0 112.0 26,000.0 211,000.0 0.1
460.0 12,000.0 117.0 24,000.0 212,000.0 0.3
400.0 4,000.0 11.0 14,000.0 23,000.0 0.0
290.0 12,000.0 927.0 8,000.0 109,000.0 0.1
310.0 12,000.0 504.0 8,000.0 130,000.0 0.1
280.0 15,000.0 0.0 7,000.0 124,000.0 0.4
3,920.0 121,000.0 1,200.0 490,000.0 1,025,000.0 7.0
4,200.0 120,000.0 1,275.0 485,000.0 1,042,000.0 9.3
170.0 7,000.0 52.0 16,000.0 157,000.0 0.0
930.0 41,000.0 299.0 69,000.0 732,000.0 0.3
460.0 67,000.0 15.0 221,000.0 356,000.0 36.5
1,870.0 159,000.0 985.0 277,000.0 327,000.0 9.9
3,190.0 144,000.0 1,113.0 358,000.0 329,000.0 0.0
1,980.0 79,000.0 629.0 199,000.0 182,000.0 2.2
480.0 12,000.0 22.0 188,000.0 208,000.0 20.2
970.0 27,000.0 14.0 243,000.0 393,000.0 30.3
1,010.0 25,000.0 29.0 229,000.0 369,000.0 35.4
780.0 23,000.0 153.0 57,000.0 421,000.0 0.3
1,610.0 70,000.0 664.0 155,000.0 1,642,000.0 8.1
730.0 22,000.0 141.0 61,000.0 455,000.0 0.5
520.0 21,000.0 145.0 62,000.0 407,000.0 0.3
800.0 12,000.0 125.0 44,000.0 340,000.0 0.3
140.0 5,000.0 3.0 134,000.0 86,000.0 9.0
340.0 10,000.0 69.0 20,000.0 233,000.0 0.6
1,880.0 32,000.0 299.0 101,000.0 749,000.0 0.6
690.0 22,000.0 670.0 29,000.0 151,000.0 0.2
1,490.0 131,000.0 3,730.0 360,000.0 290,000.0 24.6
1,470.0 143,000.0 3,743.0 333,000.0 223,000.0 23.4
800.0 25,000.0 1,088.0 115,000.0 115,000.0 15.1
800.0 35,000.0 1,100.0 108,000.0 86,000.0 0.0
800.0 23,000.0 1,037.0 95,000.0 76,000.0 0.0
1,010.0 17,000.0 50.0 107,000.0 167,000.0 66.7
2,630.0 110,000.0 2,577.0 332,000.0 510,000.0 13.9
800.0 29,000.0 16.0 200,000.0 490,000.0 36.5
1,200.0 21,000.0 292.0 60,000.0 334,000.0 1.2
2,410.0 37,000.0 50.0 205,000.0 185,000.0 38.0
50.0 0.0 0.0 0.0 0.0 0.0
15,700.0 280,000.0 2,517.0 704,000.0 1,797,000.0 17.8
3,550.0 65,000.0 547.0 194,000.0 620,000.0 1.5
2,100.0 72,000.0 702.0 164,000.0 484,000.0 0.6
1,300.0 53,000.0 917.0 189,000.0 223,000.0 63.2
3,300.0 53,000.0 917.0 189,000.0 223,000.0 63.2
2,130.0 174,000.0 2,645.0 332,000.0 376,000.0 63.5
3,630.0 143,000.0 3,055.0 258,000.0 215,000.0 73.0
2,710.0 79,000.0 897.0 49,000.0 558,000.0 1.0
2,300.0 76,000.0 597.0 44,000.0 346,000.0 1.4
350.0 17,000.0 175.0 38,000.0 262,000.0 0.2
680.0 33,000.0 35.0 221,000.0 246,000.0 44.8
1,010.0 38,000.0 70.0 251,000.0 279,000.0 51.8
410.0 13,000.0 386.0 24,000.0 153,000.0 0.4
710.0 9,000.0 64.0 4,000.0 133,000.0 1.2
60.0 0.0 4.0 0.0 2,000.0 0.6
50.0 0.0 4.0 0.0 2,000.0 0.6
0.0 0.0 0.0 0.0 0.0 0.0
610.0 25,000.0 258.0 47,000.0 337,000.0 0.6
810.0 27,000.0 19.0 263,000.0 288,000.0 48.1
560.0 27,000.0 37.0 170,000.0 302,000.0 41.8
270.0 11,000.0 114.0 24,000.0 237,000.0 0.0
970.0 11,000.0 77.0 19,000.0 188,000.0 0.1
470.0 8,000.0 88.0 29,000.0 212,000.0 0.4
490.0 12,000.0 120.0 36,000.0 258,000.0 0.4
2,320.0 146,000.0 0.0 200,000.0 215,000.0 6.7
1,500.0 22,000.0 851.0 245,000.0 361,000.0 12.6
1,020.0 50,000.0 15.0 254,000.0 252,000.0 36.5
970.0 33,000.0 19.0 217,000.0 237,000.0 65.7
730.0 50,000.0 15.0 191,000.0 444,000.0 36.5
1,350.0 20,000.0 0.0 304,000.0 299,000.0 37.0
1,170.0 28,000.0 21.0 206,000.0 293,000.0 24.4
1,770.0 22,000.0 27.0 172,000.0 254,000.0 28.6
12,000.0 15,000.0 195.0 279,000.0 255,000.0 70.8
300.0 11,000.0 134.0 27,000.0 191,000.0 0.7
750.0 25,000.0 29.0 211,000.0 324,000.0 8.8
0.0 0.0 0.0 0.0 0.0 0.0
4,010.0 53,000.0 696.0 132,000.0 210,000.0 5.7
2,380.0 14,000.0 262.0 104,000.0 97,000.0 11.3
2,910.0 158,000.0 3,414.0 346,000.0 441,000.0 4.9
0.0 0.0 0.0 0.0 0.0 0.0
240.0 10,000.0 38.0 11,000.0 112,000.0 0.4
0.0 0.0 0.0 0.0 0.0 0.0
4,560.0 93,000.0 3,821.0 355,000.0 432,000.0 0.0
3,880.0 138,000.0 3,799.0 346,000.0 405,000.0 70.7
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
370.0 33,000.0 67.0 270,000.0 317,000.0 12.6
540.0 21,000.0 397.0 55,000.0 816,000.0 0.7
50.0 12,000.0 4.0 95,000.0 155,000.0 2.2
90.0 19,000.0 5.0 157,000.0 255,000.0 3.6
370.0 18,000.0 177.0 38,000.0 261,000.0 0.2
0.0 0.0 0.0 0.0 0.0 0.0
29 30 31 32 33 34
Sodium Zinc Water (g) Fiber (g) Cholesterol (mg) Saturated fat (g)
0.0 0.0 0.0 0.0 0.0 0.0
1,000.0 3,080.0 4.7 12.2 0.0 3.7
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
4,000.0 20.0 88.2 0.2 0.0 0.0
1,000.0 40.0 85.6 2.4 0.0 0.0
1,000.0 200.0 86.4 2.0 0.0 0.0
10,000.0 390.0 30.9 7.3 0.0 0.0
2,000.0 540.0 93.2 2.1 0.0 0.0
2,000.0 160.0 92.4 3.4 0.0 0.0
1,000.0 150.0 74.9 2.6 0.0 0.1
9,000.0 2,130.0 10.1 15.6 0.0 0.2
5,000.0 3,650.0 11.0 15.2 0.0 0.4
24,000.0 2,790.0 11.8 24.9 0.0 0.1
8,000.0 2,550.0 10.1 12.7 0.0 0.3
12,000.0 2,280.0 11.3 15.5 0.0 0.2
12,000.0 2,790.0 11.8 15.2 0.0 0.2
12,000.0 2,810.0 11.7 24.9 0.0 0.3
6,000.0 240.0 90.3 2.7 0.0 0.1
6,000.0 240.0 90.3 3.4 0.0 0.0
16,000.0 3,670.0 11.3 15.2 0.0 0.2
5,000.0 3,650.0 12.1 24.4 0.0 0.2
12,000.0 2,830.0 11.1 25.1 0.0 0.7
2,790,000.0 4,930.0 53.8 0.0 79.0 1.0
55,000.0 3,940.0 72.1 0.0 33.0 2.1
1,439,000.0 3,980.0 58.1 0.0 41.0 1.7
78,000.0 350.0 87.6 2.8 0.0 0.0
680,000.0 1,300.0 47.3 0.0 120.0 13.4
1,000.0 160.0 84.2 2.4 0.0 0.0
420,000.0 1,700.0 36.9 7.4 0.0 0.9
599,000.0 1,020.0 36.7 4.0 0.0 0.7
536,000.0 840.0 32.1 2.2 0.0 0.2
532,000.0 1,520.0 30.6 7.4 0.0 0.4
390,000.0 720.0 33.6 4.3 0.0 1.1
660,000.0 1,140.0 37.3 5.8 0.0 0.6
521,000.0 1,210.0 35.7 3.6 0.0 0.8
681,000.0 740.0 36.4 2.4 0.0 0.7
592,000.0 680.0 30.4 2.5 1.0 0.6
472,000.0 1,800.0 38.6 6.8 0.0 0.7
200,000.0 2,930.0 10.3 10.5 0.0 0.5
33,000.0 410.0 89.3 2.6 0.0 0.0
312,000.0 720.0 13.6 2.1 17.0 4.2
25,000.0 420.0 86.0 3.8 0.0 0.1
1,000.0 2,400.0 9.8 10.0 0.0 0.7
11,000.0 3,120.0 11.2 10.0 0.0 0.7
18,000.0 180.0 92.2 2.5 0.0 0.0
27,000.0 220.0 90.4 2.1 0.0 0.0
28,000.0 270.0 91.0 3.1 0.0 0.0
0.0 0.0 0.0 0.0 0.0 7.4
16,000.0 180.0 90.2 0.9 0.0 0.1
29,000.0 180.0 88.9 0.8 0.0 0.0
69,000.0 240.0 88.3 2.8 0.0 0.0
110,000.0 0.0 0.0 0.0 0.0 1.3
0.0 0.0 0.0 0.0 0.0 0.8
12,000.0 5,780.0 5.2 3.3 0.0 7.8
30,000.0 270.0 92.1 2.0 0.0 0.1
819,000.0 3,900.0 41.5 0.0 114.0 17.6
3,000.0 100.0 86.1 1.6 0.0 0.1
7,000.0 70.0 79.6 0.8 0.0 0.0
0.0 70.0 82.3 2.1 0.0 0.0
2,000.0 490.0 52.0 0.0 0.0 0.2
116,000.0 580.0 75.8 0.0 64.0 0.6
1,087,000.0 300.0 76.7 0.0 36.0 0.1
86,000.0 2,060.0 76.1 0.0 80.0 1.0
71,000.0 2,670.0 76.5 0.0 345.0 1.6
2,000.0 160.0 94.5 3.1 0.0 0.0
24,000.0 2,010.0 1.0 7.0 8.0 18.5
10,000.0 2,650.0 1.3 8.0 6.0 22.0
20,000.0 3,310.0 1.4 10.9 3.0 24.5
79,000.0 2,300.0 1.5 3.4 23.0 18.5
90,000.0 740.0 1.3 0.2 21.0 19.4
41,000.0 1,060.0 1.1 5.4 0.0 28.4
21,000.0 6,810.0 3.0 33.2 0.0 8.1
20,000.0 1,100.0 47.0 9.0 0.0 29.7
54,000.0 450.0 81.2 0.0 43.0 0.1
20,000.0 130.0 90.6 3.6 0.0 0.1
35,000.0 2,210.0 10.4 7.3 0.0 0.7
15,000.0 460.0 76.1 2.0 0.0 0.3
0.0 0.0 0.0 0.0 0.0 12.9
406,000.0 380.0 82.5 0.0 4.0 0.6
330,000.0 410.0 80.7 0.0 10.0 1.0
364,000.0 400.0 79.8 0.0 17.0 1.7
330,000.0 470.0 81.0 0.0 7.0 0.2
10,000.0 830.0 8.6 5.0 0.0 0.1
293,000.0 3,540.0 79.0 0.0 78.0 0.2
333,000.0 4,020.0 76.2 0.0 89.0 0.3
0.0 0.0 0.0 0.0 0.0 0.0
744,000.0 750.0 23.2 2.6 67.0 11.7
2,000.0 170.0 96.7 0.7 0.0 0.0
372,000.0 1,730.0 80.6 0.0 112.0 0.1
51,000.0 2,090.0 73.6 0.0 85.0 1.0
0.0 0.0 0.0 0.0 0.0 0.0
140,000.0 3,070.0 71.8 0.0 515.0 1.4
74,000.0 1,900.0 73.8 0.0 77.0 2.3
166,000.0 30.0 87.6 0.0 0.0 0.0
48,000.0 2,300.0 52.3 0.0 1,234.0 9.6
2,000.0 160.0 92.4 3.4 0.0 0.0
140,000.0 1,110.0 75.8 0.0 423.0 3.1
10,000.0 550.0 30.1 9.8 0.0 0.1
0.0 0.0 0.0 0.0 485.0 19.9
81,000.0 450.0 79.1 0.0 48.0 0.3
0.0 0.0 0.0 0.0 0.0 9.4
30,000.0 4,340.0 7.0 27.3 0.0 3.7
455,000.0 1,100.0 36.7 2.9 0.0 0.0
58,000.0 1,000.0 81.9 0.0 50.0 0.1
0.0 0.0 0.0 0.0 0.0
17,000.0 1,160.0 58.6 2.1 0.0 0.1
140,000.0 3,070.0 71.8 0.0 515.0 1.6
87,000.0 2,340.0 68.3 0.0 84.0 2.8
5,000.0 70.0 84.5 0.2 0.0 0.0
0.0 70.0 90.9 1.1 0.0 0.0
1,000.0 90.0 90.1 0.1 0.0 0.0
2,000.0 70.0 80.5 0.9 0.0 0.1
68,000.0 370.0 79.9 0.0 57.0 0.1
54,000.0 420.0 77.9 0.0 32.0 0.3
1,163,000.0 2,140.0 71.1 0.0 57.0 1.0
0.0 2,450.0 5.3 9.7 0.0 4.5
90,000.0 990.0 72.1 0.0 60.0 2.0
4,000.0 220.0 17.1 0.2 0.0 0.0
18,000.0 90.0 89.8 0.8 0.0 0.0
53,000.0 2,900.0 72.6 0.0 52.0 1.4
684,000.0 2,020.0 54.0 0.0 45.0 5.2
43,000.0 440.0 84.5 2.0 0.0 0.1
721,000.0 2,900.0 3.0 2.4 0.0 0.4
581,000.0 1,160.0 3.0 3.4 4.0 4.9
710,000.0 1,600.0 3.0 3.2 0.0 0.2
3,000.0 140.0 83.1 3.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0
68,000.0 3,190.0 72.6 0.0 66.0 2.1
21,000.0 60.0 92.5 0.4 0.0 0.0
6,000.0 4,780.0 10.4 30.5 0.0 0.2
28,000.0 180.0 95.1 1.3 0.0 0.0
25,000.0 200.0 95.6 0.9 0.0 0.0
18,000.0 2,830.0 10.2 19.0 0.0 0.2
1,000.0 70.0 81.8 1.3 0.0 0.1
3,000.0 280.0 22.3 4.6 0.0 0.3
697,000.0 2,850.0 53.9 0.0 255.0 9.6
860,000.0 2,300.0 52.1 0.0 158.0 10.6
296,000.0 3,020.0 76.8 0.0 95.0 0.2
6,000.0 1,410.0 9.9 3.2 0.0 0.3
90,000.0 630.0 63.6 0.0 70.0 3.3
0.0 0.0 0.0 0.0 0.0 0.0
535,000.0 4,080.0 3.2 0.0 20.0 0.5
44,000.0 420.0 89.9 0.0 5.0 0.6
45,500.0 450.0 89.6 0.0 6.5 0.9
47,000.0 480.0 89.2 0.0 8.0 1.3
42,000.0 420.0 90.8 0.0 2.0 0.1
43,000.0 370.0 88.1 0.0 10.0 1.9
5,000.0 1,680.0 8.7 8.5 0.0 0.7
627,000.0 2,920.0 50.0 0.0 79.0 13.2
619,000.0 2,760.0 53.8 0.0 64.0 10.1
231,000.0 3,650.0 5.8 7.3 0.0 0.8
38,000.0 3,350.0 10.8 18.3 0.0 0.1
5,000.0 520.0 92.5 1.0 0.0 0.1
286,000.0 1,600.0 80.6 0.0 28.0 0.4
615,000.0 1,480.0 1.5 4.6 0.0 3.9
722,000.0 1,580.0 40.5 0.0 16.0 6.9
0.0 170.0 87.6 1.7 0.0 0.0
21,000.0 1,920.0 9.0 3.3 84.0 1.2
2,000.0 3,970.0 8.2 10.6 0.0 1.2
30,000.0 3,200.0 2.8 8.8 0.0 1.3
8,000.0 600.0 90.2 3.2 0.0 0.0
2,000.0 0.0 0.0 0.0 0.0 13.8
872,000.0 220.0 80.0 3.2 0.0 1.4
4,000.0 170.0 89.1 1.7 0.0 0.0
4,000.0 40.0 87.7 0.3 0.0 0.0
0.0 70.0 86.8 2.4 0.0 0.0
90,000.0 3,890.0 75.6 0.0 65.0 0.6
628,000.0 390.0 53.0 1.3 12.0 0.5
3,000.0 70.0 88.8 1.8 0.0 0.0
6,000.0 1,410.0 9.9 3.2 0.0 0.3
697,000.0 920.0 37.0 0.0 150.0 14.5
0.0 170.0 88.9 1.5 0.0 0.0
7,000.0 570.0 31.8 8.2 0.0 0.1
17,000.0 2,910.0 1.8 6.0 0.0 10.3
6,000.0 3,310.0 1.6 8.0 0.0 6.9
1,000.0 100.0 83.7 3.1 0.0 0.0
15,000.0 3,010.0 11.3 25.5 0.0 0.2
0.0 4,530.0 3.5 9.6 0.0 6.2
3,000.0 130.0 93.9 1.7 0.0 0.1
4,000.0 250.0 92.2 2.1 0.0 0.0
2,000.0 170.0 92.0 0.9 0.0 0.0
1,208,000.0 20.0 94.1 1.2 0.0 0.1
1,000.0 120.0 86.0 1.4 0.0 0.0
2,000.0 110.0 86.4 0.2 0.0 0.0
1,000.0 100.0 83.5 1.3 0.0 0.0
1,000.0 2,200.0 3.9 10.3 0.0 5.6
405,000.0 2,300.0 2.0 10.3 0.0 5.6
0.0 100.0 87.2 1.4 0.0 0.0
2,000.0 440.0 30.9 7.1 0.0 0.1
86,000.0 470.0 78.2 0.0 71.0 0.1
288,000.0 3,990.0 5.0 2.9 0.0 0.5
8,000.0 3,080.0 3.3 14.5 0.0 0.6
1,058,000.0 3,100.0 1.2 8.1 0.0 6.8
833,000.0 1,170.0 40.2 0.0 68.0 15.0
52,000.0 1,870.0 75.0 0.0 65.0 1.2
55,000.0 2,270.0 72.9 0.0 68.0 1.9
6,000.0 290.0 79.3 2.2 0.0 0.0
525,000.0 2,390.0 2.3 4.4 0.0 4.0
6,000.0 330.0 81.0 1.7 0.0 0.0
6,000.0 290.0 81.6 2.4 0.0 0.0
1,000.0 320.0 91.6 0.5 0.0 0.1
406,000.0 380.0 81.0 0.0 7.0 0.3
39,000.0 280.0 95.3 1.6 0.0 0.0
11,000.0 220.0 15.4 3.7 0.0 0.1
1,000.0 420.0 85.8 6.5 0.0 0.0
326,000.0 3,000.0 5.8 4.2 0.0 0.6
7,000.0 2,020.0 10.4 3.5 0.0 0.6
5,000.0 1,090.0 11.6 1.3 0.0 0.2
1,000.0 1,160.0 12.9 0.0 0.0 0.2
1,000.0 1,100.0 13.3 0.0 0.0 0.1
72,000.0 230.0 75.7 0.0 60.0 0.0
2,000.0 2,650.0 10.6 15.1 0.0 0.2
44,000.0 640.0 68.5 0.0 55.0 1.0
12,000.0 400.0 79.8 0.0 0.0 0.0
148,000.0 1,110.0 75.9 0.0 152.0 0.3
0.0 10.0 0.0 0.0 0.0 15.7
2,000.0 4,890.0 8.5 9.3 0.0 2.9
15,000.0 990.0 67.5 4.2 0.0 0.8
14,000.0 1,170.0 69.1 1.1 0.0 0.9
6,000.0 1,410.0 9.9 3.2 0.0 0.3
6,000.0 1,410.0 9.9 3.2 0.0 0.3
36,000.0 2,760.0 8.3 10.6 0.0 0.2
8,000.0 2,370.0 7.3 0.0 0.0 0.3
79,000.0 530.0 91.4 2.2 0.0 0.1
322,000.0 460.0 91.8 2.4 0.0 0.1
2,000.0 290.0 94.6 1.1 0.0 0.0
44,000.0 1,530.0 78.6 0.0 233.0 0.4
306,000.0 1,740.0 64.5 0.0 260.0 1.9
1,000.0 140.0 91.0 2.0 0.0 0.0
28,000.0 30.0 1.3 0.0 0.0 0.0
2,000.0 10.0 0.2 0.0 0.0 0.0
1,000.0 10.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 10.3
55,000.0 300.0 77.3 3.0 0.0 0.0
90,000.0 1,150.0 75.6 0.0 39.0 1.1
52,000.0 330.0 78.1 0.0 50.0 0.8
5,000.0 170.0 94.5 1.2 0.0 0.0
10,000.0 140.0 94.3 1.0 0.0 0.0
42,000.0 140.0 94.8 0.9 0.0 0.0
23,000.0 280.0 95.3 0.7 0.0 0.0
421,000.0 2,460.0 1.9 5.3 0.0 2.8
52,000.0 660.0 71.4 0.0 58.0 1.1
39,000.0 600.0 68.1 0.0 38.0 1.3
50,000.0 480.0 74.0 0.0 42.0 0.8
37,000.0 520.0 71.0 0.0 45.0 0.2
1,038,000.0 2,360.0 72.0 0.0 67.0 1.1
49,000.0 1,240.0 74.1 0.0 62.0 0.2
71,000.0 2,980.0 76.6 0.0 84.0 0.8
71,000.0 2,260.0 62.3 0.0 331.0 5.5
67,000.0 270.0 91.9 1.8 0.0 0.0
91,000.0 2,490.0 74.9 0.0 80.0 1.0
0.0 0.0 0.0 0.0 0.0
580,000.0 1,090.0 4.5 3.4 2.0 4.2
312,000.0 360.0 5.1 1.9 51.0 3.8
2,000.0 3,090.0 4.1 6.7 0.0 6.1
0.0 0.0 100.0 0.0 0.0 0.0
1,000.0 100.0 91.5 0.4 0.0 0.0
0.0 0.0 0.0 0.0 0.0
2,000.0 3,330.0 9.6 12.2 0.0 0.3
5,000.0 2,930.0 10.3 12.2 0.0 0.3
0.0 0.0 0.0 0.0 3.3
0.0 0.0 0.0 0.0 0.5
51,000.0 990.0 72.8 0.0 60.0 0.9
9,000.0 240.0 69.6 4.1 0.0 0.0
46,000.0 590.0 87.9 0.0 13.0 2.1
77,000.0 970.0 85.2 0.0 2.0 0.1
8,000.0 320.0 94.8 1.0 0.0 0.1
0.0 0.0 0.0 0.0 0.0 0.0
35 36 37 38
MonoUns fat (g) PolyUns fat (g) Sugars (g) Glycemic Index
0.0 0.0 0.0 -
30.9 12.1 3.9 15.0
0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0
0.0 0.0 9.6 42.0
0.0 0.1 10.4 36.0
0.2 0.1 9.2 45.0
0.1 0.1 53.4 31.0
0.0 0.1 1.9 15.0
0.0 0.1 2.4 20.0
0.0 0.1 12.2 53.0
0.1 0.6 0.8 30.0
0.1 0.6 2.1 30.0
0.1 0.5 2.2 30.0
0.1 0.5 2.1 30.0
0.2 0.4 2.1 30.0
0.1 0.6 2.1 30.0
0.1 0.5 0.0 30.0
0.0 0.1 3.3 35.0
0.0 0.1 0.0 35.0
0.1 0.4 2.1 30.0
0.2 1.4 3.9 30.0
0.2 1.1 0.0 30.0
0.8 0.1 2.7 0.0
2.0 0.2 0.0 0.0
1.7 0.2 0.0 0.0
0.0 0.1 6.8 64.0
15.9 3.5 1.3 0.0
0.0 0.1 10.0 53.0
0.8 1.9 6.4 60.0
1.6 1.7 8.1 56.0
0.1 0.5 0.0 65.0
0.3 1.1 0.8 56.0
2.3 0.7 0.0 73.0
1.3 0.8 3.9 58.0
0.8 1.4 5.8 72.0
0.7 1.4 4.3 74.0
0.8 2.1 4.7 62.0
1.6 0.6 5.6 71.0
0.4 1.2 4.0 50.0
0.0 0.0 1.7 15.0
9.0 2.3 36.6 43.0
0.0 0.2 2.2 15.0
1.0 1.0 0.0 53.0
0.9 0.9 2.6 55.0
0.0 0.0 3.2 15.0
0.0 0.1 3.8 15.0
0.0 0.0 2.3 15.0
63.3 28.1 0.0 0.0
0.0 0.1 7.9 67.0
0.0 0.1 3.9 45.0
0.0 0.1 4.7 45.0
0.9 0.1 4.7 10.0
0.6 0.1 1.7 0.0
23.8 7.8 5.9 25.0
0.0 0.0 1.9 15.0
7.7 0.7 2.2 0.0
0.1 0.1 8.5 22.0
0.0 0.0 0.0 41.0
0.0 0.1 12.8 63.0
0.4 0.5 0.0 60.0
0.8 0.4 0.0 0.0
0.1 0.1 0.1 0.0
1.2 1.0 0.0 0.0
1.2 1.3 0.0 0.0
0.0 0.0 0.0 15.0
9.5 1.1 47.9 30.0
11.5 1.2 36.7 30.0
12.8 1.3 24.0 30.0
7.2 1.4 51.5 40.0
9.1 1.0 59.0 44.0
0.0 0.0 54.1 30.0
4.6 0.4 1.8 20.0
1.4 0.4 6.2 45.0
0.1 0.2 0.0 0.0
0.0 0.2 0.5 15.0
1.3 2.2 0.6 60.0
0.4 0.5 6.3 54.0
27.6 54.7 0.0 0.0
0.3 0.0 2.7 30.0
0.4 0.1 3.7 30.0
0.8 0.1 2.7 30.0
0.1 0.0 1.9 30.0
0.1 0.3 0.0 62.0
0.2 0.4 0.0 0.0
0.2 0.4 0.0 0.0
0.0 0.0 0.0 0.0
5.5 1.1 11.3 67.0
0.0 0.0 1.4 15.0
0.1 0.1 0.0 0.0
0.7 0.5 0.0 0.0
0.0 0.0 100.0 100.0
0.7 0.6 0.0 0.0
1.5 0.8 0.0 0.0
0.0 0.0 0.7 0.0
11.7 4.2 0.6 0.0
0.0 0.1 2.4 20.0
3.8 1.4 0.8 0.0
0.2 0.3 47.9 61.0
29.0 40.3 0.0 0.0
0.2 0.3 0.0 0.0
20.2 66.0 0.0 0.0
7.5 28.7 1.6 35.0
0.0 0.0 0.7 60.0
0.1 0.1 0.0 0.0
0.0 0.0 100.0 20.0
0.0 0.2 1.0 30.0
0.8 0.3 0.0 0.0
1.9 0.9 0.0 0.0
0.0 0.0 14.2 55.0
0.0 0.0 7.0 25.0
0.0 0.0 8.9 48.0
0.0 0.0 15.5 46.0
0.1 0.2 0.0 0.0
0.8 0.7 0.0 0.0
1.3 0.4 1.1 0.0
45.7 7.9 4.3 15.0
3.7 2.1 0.0 0.0
0.0 0.0 82.1 55.0
0.0 0.1 8.1 60.0
1.6 0.7 0.0 0.0
7.0 1.7 0.0 50.0
0.1 0.3 0.0 15.0
0.4 0.8 12.9 70.0
0.1 0.1 30.3 69.0
0.2 0.6 32.2 71.0
0.0 0.3 9.0 53.0
0.0 0.0 100.0 45.0
2.4 0.5 0.0 0.0
0.0 0.1 2.4 20.0
0.2 0.5 2.0 30.0
0.0 0.1 0.8 15.0
0.0 0.0 0.5 15.0
0.1 0.3 8.5 30.0
0.1 0.1 15.2 50.0
0.3 0.4 66.1 60.0
12.4 3.2 0.0 0.0
13.3 2.6 0.0 0.0
0.3 0.2 0.0 0.0
0.2 0.6 2.7 47.0
5.5 3.4 0.0 0.0
0.0 0.0 0.0 95.0
0.2 0.0 52.0 30.0
0.3 0.0 5.2 32.0
0.7 0.1 5.1 31.0
1.1 0.2 5.1 31.0
0.0 0.0 5.1 33.0
0.8 0.2 5.3 30.0
0.8 2.1 0.0 66.0
6.6 0.8 1.0 0.0
4.5 0.5 1.1 0.0
2.4 1.3 31.0 60.0
0.1 1.1 0.0 30.0
0.0 0.2 2.0 15.0
0.5 0.6 0.0 0.0
7.1 13.6 3.8 63.0
7.1 2.0 0.0 55.0
0.1 0.1 7.9 43.0
1.3 1.3 1.9 50.0
2.2 2.5 0.0 60.0
3.3 3.3 0.8 65.0
0.0 0.0 1.2 35.0
73.0 10.5 0.0 0.0
7.9 0.9 0.0 15.0
0.0 0.0 4.2 15.0
0.0 0.0 8.8 52.0
0.0 0.0 9.4 42.0
0.6 0.4 0.0 0.0
0.9 0.8 0.0 70.0
0.0 0.0 5.9 59.0
0.2 0.6 2.7 42.0
25.6 0.8 0.0 0.0
0.1 0.1 8.4 42.0
0.3 0.4 41.7 35.0
23.7 13.9 9.2 40.0
24.6 15.7 4.2 18.0
0.0 0.0 9.8 38.0
0.2 0.5 8.0 43.0
40.8 21.6 4.0 20.0
0.0 0.1 2.4 15.0
0.0 0.1 4.2 15.0
0.0 0.0 0.0 15.0
0.0 0.1 1.1 15.0
0.0 0.0 9.9 59.0
0.0 0.0 10.0 46.0
0.0 0.0 14.3 49.0
23.8 13.7 7.7 15.0
24.2 13.9 7.8 15.0
0.1 0.0 9.9 39.0
0.1 0.1 38.1 40.0
0.1 0.5 0.0 0.0
0.9 1.4 0.7 65.0
1.1 1.9 0.9 60.0
9.8 23.2 0.5 60.0
20.0 4.8 0.0 0.0
1.4 0.6 0.0 0.0
2.4 0.6 0.0 0.0
0.0 0.0 0.8 85.0
16.0 16.0 0.4 56.0
0.0 0.1 1.0 85.0
0.0 0.0 1.2 85.0
0.0 0.0 1.4 70.0
0.0 0.0 3.0 30.0
0.0 0.0 1.9 15.0
0.1 0.0 59.2 62.0
0.1 0.4 4.4 25.0
1.0 1.0 0.9 82.0
1.1 1.0 0.9 55.0
0.2 0.2 0.1 58.0
0.2 0.2 0.0 70.0
0.2 0.1 0.0 62.0
0.2 0.1 0.0 0.0
0.2 0.8 1.0 34.0
2.1 2.5 0.0 0.0
0.0 0.0 0.0 15.0
0.3 0.7 0.0 0.0
22.8 57.7 0.0 0.0
4.4 11.3 7.3 18.0
1.3 3.2 0.0 30.0
1.5 3.8 0.0 15.0
0.2 0.6 2.7 42.0
0.2 0.6 2.7 42.0
0.2 0.6 2.7 40.0
0.2 0.6 0.0 37.0
0.0 0.2 0.4 15.0
0.0 0.2 0.4 15.0
0.0 0.1 2.2 15.0
0.1 0.5 0.0 0.0
2.7 2.1 0.0 20.0
0.0 0.2 4.9 40.0
0.0 0.0 97.0 60.0
0.0 0.0 97.8 66.0
0.0 0.0 99.8 63.0
19.5 65.7 0.0 0.0
0.0 0.0 4.2 61.0
1.5 0.9 0.0 0.0
0.7 0.5 0.0 0.0
0.0 0.1 2.6 30.0
0.0 0.1 2.4 30.0
0.0 0.1 0.0 30.0
0.0 0.1 0.0 30.0
6.8 11.2 1.0 64.0
3.3 1.5 0.0 0.0
1.6 1.4 0.0 0.0
0.8 1.1 0.0 0.0
0.2 0.3 0.0 0.0
0.9 1.1 0.0 0.0
0.1 0.2 0.0 0.0
0.5 0.7 0.0 0.0
7.4 1.7 0.0 0.0
0.0 0.1 3.8 40.0
1.1 0.3 0.0 0.0
0.0 0.0 0.0 110.0
4.9 4.2 29.7 75.0
6.5 3.9 37.5 77.0
8.9 47.2 2.6 15.0
0.0 0.0 0.0 0.0
0.0 0.1 6.2 76.0
0.0 0.0 0.0 80.0
0.2 0.8 0.4 50.0
0.2 0.8 0.4 55.0
2.4 0.3 6.0 10.0
0.3 0.0 0.7 0.0
2.0 2.1 0.0 0.0
0.0 0.1 0.5 50.0
0.9 0.1 4.7 30.0
0.0 0.0 7.7 30.0
0.0 0.1 2.5 15.0
0.0 0.0 0.0 -
39 40
Comments Translation product name
---------------
Great source of vitamine E amandelen
Branched chain amino acids aminozuren, BCAA's
Essential amino acids aminozuren, EAA's
Contains lots of fructose appelsap
Contains lots of fructose appelen
abrikozen
abrikozen, gedroogd
asperge
aubergine
Great source of carbohydrates bananen
gerst
bonen, zwart
bonen, nierboon
bonen, roze
bonen, gevlekt
bonen, rood (nierboon)
bonen, klein, wit
snijboon, groen
snijboon, geel
bonen, wit
bonen, wit (navy)
bonen, geel
Great protein snack. High in sodium. beef jerkey (snack)
rundsvlees, mager
rundsvlees, plakjes
bieten
bloedworst
blauwe bes (bosbes)
brood, meergranen
brood, haver
brood, pita, wit
brood, pita, volkoren
brood, rozijnen
brood, rogge
brood, tarwe
brood, wit
brood, wit, toost
brood, volkoren
Brinta classic
broccoli
brownies
spruitjes
boekweit
boekweit meel
kool
kool, rood
kool, savooie
koolzaadolie
kanteloep (wratmeloen)
Great source of vitamin A wortelsap
Great source of vitamin A wortelen
Slow absorbing source of protein (7 hours) casene/melk, concentraat
Slow absorbing source of protein (7 hours) casene/melk, isolaat
Great source of iron cashewnoten
bloemkool
kaas, gouda
krieken
krieken, ingeblikt
kersen
kastanje
kip, borst
kip, borst, plakjes
kip, bil
Great source of vitamin A kip, lever
witloof
chocolade, zwart, 45-59% cacao
chocolade, bruin
chocolade, wit
chocopasta met hazelnoten
cacaopoeder
kokosnoot
kabeljauw
boerenkool
mas, droog
mas, rauw
masolie
cottage cheese, 1% vet
cottage cheese, 2% vet
cottage cheese, vet
cottage cheese, mager
kouskous
krab
krab, ingeblikt
100% pure creatine monohydrate creatine
croissanten, boter
komkommer
inktvis
hert, mager
dextrose (glucose)
Great source of vitamin A eend, lever, rauw
eend, vlees zonder vel
eiwit
Cholesterol: 615 mg per 100 g eierdooier
aubergine
Cholesterol: 420 mg per 100 g eieren
vijgen, droog
Great source of omega-3 fatty acids visolie, zalm
platvis
Great source of omega-3 fatty acids lijnzaadolie
Great source of omega-3 fatty acids lijnzaad
frieten
kikkerbilletjes
fructose
look
Great source of vitamin A gans, lever, rauw
gans, vlees zonder vel
High in glucose and fructose druivensap
Great source of vitamin C pompelmoes
Great source of vitamin C pompelmoessap
High in glucose and fructose druiven
schelvis
heilbot
ham (hesp), plakjes
hazelnoten
haring
honing
honingmeloen
paardevlees, mager
hotdog
boerenkool
Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special K
Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special K chocolade
Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special K rode bessen
Great source of vitamin C kiwi
lactose
lamsvlees, mager
citroensap
linzen
sla, groen
sla, rood
limaboon
Great source of vitamin C lychees
Great source of vitamin C lychees , gedroogd
Great source of vitamin A leverpastei
Great source of vitamin A leverworst
kreeft
Glycemic Index: 47 (boiled) macaroni, droog
makreel
maltodextrine
melkpoeder, mager, droog
melk, 1% vet
melk, halfvolle (1,5%)
melk, 2% vet
melk, mager
melk, volle
gierst
mozarella kaas, vet
mozarella kaas, mager
Great source of vitamins and minerals but also contains lots of sugar muesli, gedroogd fruit en noten
mungboon
champignons
mosselen
nacho's chips (snack)
nachos met kaas
nectarine (perzik)
noedels, eieren
Great source of carbohydrates with low glycemic index haver
Great source of carbohydrates with low glycemic index; great to add tohaver,
your shake
fijn poeder
okra
Monounsaturated fatty acids: 72.96 g olijfolie
Contains lots of monounsaturated fatty acids olijven
uien
Great source of vitamin C sinaasappelsap
Great source of vitamin C sinaasappelen
struisvogelvlees
pannekoeken
papaja's
Glycemic Index: 42 (boiled) pasta, droog
foie gras, ganzenlever
perziken
perziken, gedroogd
pindakaas (> 90%)
pinda's, gebrand
peren
erwten
pecannoten
paprika, groen
paprika, rood
paprika, geel
augurk
ananas
ananassap
ananas, ingeblikt
pistache noten
pistache noten, gebrand, zout
pruimen
pruimen, gedroogd
koolvis
popcorn koekjes
popcorn, lucht-gepopt
popcorn, olie-gepopt
varkensvlees, spek
varkens, lendestuk, mager
varkens, ham, mager
aardappel
aardappel chips (snack)
aardappel, rood
aardapple, wit
pompoen
kwark, mager
radijzen
rozijnen, gedroogd
frambozen
rijstkoekjes (snack)
rijst, bruin, lange korrel
rijst, wit, lange korrel
rijst, wit, medium korrel
rijst, wit, korte korrel
zaagbuikvis
rogge
Great source of omega-3 fatty acids zalm
sjalotten
Cholesterol: 152 mg garnalen
sojaolie
sojabonen
sojabonen, groen
sojascheuten
Glycemic Index: 42 (boiled) spaghetti, droog
Glycemic Index: 42 (boiled) spaghetti, droog, verrijkt
Contains lots of vitamins and minerals spaghetti, groen, droog
Contains lots of vitamins and minerals spaghetti, volkoren, droog
spinazie
spinazie, ingeblikt
pompoen
inktvis
inktvis, gefrituurd
aardbeien
suiker, bruine
bloemsuiker
suiker, tafel (sucrose)
Great source of vitamin E zonnebloemolie
zoete aardappel
zwaardvis
tilapiavis
tomaten
tomaten, ingeblikt
tomaten, oranje
tomaten, geel
tortilla chips (snack)
forel
tonijn, blauwvin
tonijn, blik in eigen nat
tonijn, geelvin
kalkoen, ham, plakjes
kalkoen, borst
kalkoen, bil
kalkoen, lever, rauw
rapen
kalfsvlees, mager
vitargo
wafels, chocolade
wafels, vanille
okkernoten
Drink at least 2 to 3 liter water per day. water
watermeloen
waxy maize starch
tarwe
tarwemeel, volkoren
Fast absorbing source of protein (2 hours) wei, concentraat
Fast absorbing source of protein (2 hours) wei, isolaat
witvis
yam (zoete aardappel)
yoghurt, vet
yoghurt, mager
courgette
Insert new products only above this row with "Insert Row". zz Insert new products only above this row!
products only above this row!
Don't find your favorite food in the "Nutrition Table" tab of
Choose from 8000 more foods to add to the "Nutrition Tabl
You can download the complete list of food products for F
The file is about 6 MB big and may take a couple of minute
Once downloaded you can copy the complete worksheet in
Click here: Download complete list of 8000 food pro
Table" tab of this excel sheet?
Nutrition Table" tab of this excel sheet.
roducts for FREE.
ple of minutes to download.
worksheet into this worksheet (tab "8000 More Products").
000 food products.
ucts").
Click here to visite my website True-Natur
Learn everything you need to know to become big and muscular in the shortest pos
Nutrition Learn everything about how to optimize your nutrition for maximal mus
Supplements Which supplements really work and how to use them.
Training Proven training principles for fastest possible muscle growth.
Equipment Which weight training equipment to use for optimal results.
Steroids The truth about anabolic steroids and other doping products.
Losing bodyfat How to reduce your bodyfat effectively and staying lean without losing
Injuries How to prevent and recover from injuries.
About me Everything about myself.
True-Natural-Bodybuilding
website True-Natural-Bodybuilding.com
ar in the shortest possible time without using anabolic steroids.
rition for maximal muscle growth.
scle growth.
mal results.
ng products.
ng lean without losing muscle mass.
tural-Bodybuilding.com
True-Natural-Bodybuilding

Diet Plan True Natural Bodybuilding v3 7

Caricato da

Informazioni sul documento

Titolo originale

Copyright

Formati disponibili

Condividi questo documento

Condividi o incorpora il documento

Opzioni di condivisione

Hai trovato utile questo documento?

Questo contenuto è inappropriato?

Copyright:

Formati disponibili

Diet Plan True Natural Bodybuilding v3 7

Caricato da

Copyright:

Formati disponibili

TRUE-NATURAL-BODYBUILDING.

COM Fill in Body Mass Index

43% 51% 69% 108% 32% 17% 9%

55% 15% 135% 12% 0% 19% 1%

57% 9% 94% 18% 0% 15% 3%

66% 26% 21% 128% 2% 47% 110%

36% 32% 135% 108% 0% 7% 1%

121% 78% 196% 0% 0% 62% 3%

31% 18% 215% 3% 0% 0% 0%

550,000 1,000,000 900 8,000 420,000 2,300 700,000

3,500,000 2,500,000 10,000 45,000 770,000 11,000 4,000,000

69% 24% 77% 73% 37% 125% 80%

21% 160% 21% 7% 25% 16% 97%

4% 19% 105% 103% 39% 54% 97%

12% 123% 25% 24% 24% 73% 68%

25% 8% 46% 57% 26% 74% 116%

24% 83% 34% 25% 37% 68% 120%

5% 0% 56% 141% 24% 122% 45%

0% 33% 26% 30% 8% 5% 101%

160% 450% 389% 461% 220% 536% 725%

20% 139% 27% 63% 93% 87% 98%

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

23% 170% 54% 35% 12% 26% 273%

34% 39% 21% 26% 18% 9% 6%

20% 383% 82% 29% 21% 27% 41%

23% 68% 18% 23% 14% 12% 3%

23% 136% 137% 60% 18% 9% 65%

37% 87% 19% 36% 24% 15% 6%

13% 41% 20% 43% 11% 25% 0%

12% 85% 140% 19% 25% 3% 18%

187% 1008% 491% 272% 142% 125% 413%

- 107% 248% 58% 41% 18% 160%

25% 40% 34% 39% sugars of total carbs

Cholesterol: 420 mg per 100 g

Great source of carbohydrates

Great source of vitamin C

tonijn, blik in eigen nat

kalkoen, ham, plakjes

muesli, gedroogd fruit en noten

What else to do to lose body fat

depicted at the bottom of the webpage: Body Fat Caliper

ories than your maintenance level.

alculated in fileds H6-H8 or J6-J8.

otein (30% recommended). Yes, this must be high.

ut the quantities you eat.

at and/or gain muscle mass

and building lean muscle mass?

ar in the shortest possible time without using anabolic steroids.

rition for maximal muscle growth.

Potrebbero piacerti anche