Ficheira Academia2

2/28/2014
214070126.xlsx.ms_office
TRUE-NATURAL-BODYBUILDING.COM
Sexo (masculino / feminino) :
Idade:
Altura (cm) :
Peso corporal (kg) :
Massa magra (kg) :
% de gordura corporal:
Nvel de atividade fsica :
ndice de Massa Corporal:
ndice de Massa Magra:
Ritmo Metablico
Ritmo Metablico Basal :
Manuteno:
Definio :
Hipertrofia :
OBJETIVO
Protena:
Carbohidratos:
Gordura:
Tempo / Refeio
06.30 (1)
Pequeno Almoo
09.45 (2)
Lanche
11.00(3)
Pr-treino
12.50 (4)
Ps-treino Liquido
Masculino
29
173
68.4
58.1
15.0
1.650
2
22.9 kg/m
2
19.4 kg/m
-20% kcal
+10% kcal
bulk
2,951
30%
40%
20%
885
1,180
590
Quantidade
100
15
0
0
0
0
5
0
Produto
Aveia
Whey, concentrado
------------------------------------------------------------------------------------Total
Energia %
% da Quantidade Diria Necessria
Bananas
Batata doce
Sardinha Lata, tomate, Man
----------------------------------------------------------------------Total
Energia %
Whey, concentrado
Aminocidos, BCAA's
Dextrose (glucose)
Creatina
--------------------------------------------------------Total
Energia %
Whey, concentrado
Dextrose (glucose)
Aminocidos, BCAA's
Creatina
--------------------------------------------------------Total
Energia %
80
200
105
0
0
0
0
0
100
50
100
5
0
0
0
0
100
0
50
5
0
0
0
0
sexo
anos
cm
kg
kg
%
atividade
(valor entre 1.2 e 1.9)
Katch - McArdle
Mifflin - St. Jeor
melhor mtodo
bom mtodo
usa a massa magra
usa a idade
1626 kcal por dia
1627 kcal por dia
2683 kcal por dia
2684 kcal por dia
2146 kcal por dia
2147 kcal por dia
2951 kcal por dia
2953 kcal por dia
Kcal
gramas por dia
gramas por refeio
kcal
221 gr
25 gr
kcal
295 gr
33 gr
kcal
66 gr
7 gr
Unidade
Kcal
Protena (g)
Gordura (g)
gr
389
17
66
7
gr
61
12
1
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
450
29
67
8
25%
59%
16%
15%
13%
23%
12%
gr
71
1
18
0
gr
172
3
40
0
gr
190
19
1
12
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
433
23
59
13
21%
53%
25%
15%
11%
20%
19%
gr
407
80
6
7
gr
200
50
0
0
gr
400
0
100
0
gr
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
1,007
130
106
7
52%
42%
6%
34%
59%
36%
11%
gr
407
80
6
7
gr
400
0
100
0
gr
200
50
0
0
gr
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
1,007
130
106
7
52%
42%
6%
34%
59%
36%
11%
True-Natural-Bodybuilding.com
Page 1
2/28/2014
214070126.xlsx.ms_office
OBJETIVO
Protena:
Carbohidratos:
Gordura:
Tempo / Refeio
13.00 (5)
Ps-treino Solido
15.30(6)
Lanche
18.00 (7)
JantarA
21.00 (8)
Ao Deitar
bulk
2,951 Kcal
30%
40%
20%
885
1,180
590
Quantidade
0
0
200
100
0
0
0
0
Produto
Arroz, castanho, gres longos
Feijo, frade (Vermelho)
Frango, peito
Peixe, salmo
--------------------------------------------------------Total
Energia %
Bananas
Batata doce
----------------------------------------------------------------------Total
Energia %
Bananas
Po integral
------------------------------------------------------------------------------------Total
Energia %
Whey, concentrado
Alface, verde
Tomate
Vaca, magra
--------------------------------------------------------Total
Energia %
80
125
105
0
0
0
0
0
gr
gr
gr
-
80
100
0
0
0
0
0
0
gr
gr
-
100
10
10
100
0
0
0
0
gr
gr
gr
gr
-
TOTAL gramas:
TOTAL Kcal:
% of TOTAL Kcal:
OBJETIVO gramas:
DIFERENA [ TOTAL - OBJETIVO ] gramas:
DIFERENA [ TOTAL - OBJETIVO ] Kcal:
Esta pgina um resultado pronto a imprimir de todo o seu trabalho excel.
gramas por dia

gramas por refeio
221 gr
25 gr
295 gr
33 gr
66 gr
7 gr
Kcal
Protena (g)
Gordura (g)
111
2
23
1
337
23
61
1
228
42
0
5
142
20
0
6
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
818
87
84
13
43%
42%
15%
28%
39%
29%
21%
71
1
18
0
108
2
25
0
190
19
1
12
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
369
22
44
13
24%
47%
30%
12%
10%
15%
19%
71
1
18
0
221
8
40
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
292
8
58
3
11%
79%
10%
10%
4%
20%
5%
407
80
6
7
2
0
0
0
2
0
0
0
141
22
0
5
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
551
102
7
13
75%
5%
21%
19%
46%
2%
19%
Energy
Protena
Carbohidratos
Gordura
532
531
76
4,928 Kcal
2,128
2,126
686
43%
43%
14%
2,951 Kcal
221
295
66
+311
+236
+11
+1,977 Kcal
+1,243
+945
+96
kcal
kcal
kcal
Unidade
gr
gr
gr
gr
-
Download the latest version of the complete True Natural Bodybuilding diet plan excel sheet
True-Natural-Bodybuilding.com
Page 2
Musculacao-pt.net
Preencha
Sexo (masculino / feminino) :

Idade:
Altura (cm) :
Peso corporal (kg) :
% de gordura corporal: Manuteno
Massa magra (kg) :
Perder peso/definio
Nvel de atividade fsica : Hipertrofia
OBJETIVO
3
30%
40%
20%
Protena:
Carbohidratos:
Gordura:
Tempo / Refeio
Masculino
29
173
68.4
15.0
58.1
1.650
Produto
TOTAL:
ndice de Massa Corporal

sexo
anos
cm
kg
%
kg
atividade
2,951 Kcal
885 kcal
1,180 kcal
590 kcal
Quantidade
Unidade
90%
06.30 (1)
Pequeno Almoo
IMC:
22.9
IMC magro:
19.4
Ritmo Metablico
Ritmo Metablico Basal :
Manuteno:
Definio :
-20%
Hipertrofia :
+10%
328 kcal/m gramas por
221 gr
295 gr
66 gr
Kcal
Protena (g)
4,928
43%
30
100 gr
389
17
228
15 gr
61
12
0-
0-
0-
0-
0-
0-
450
29
Total
Energia %
25%
% da DDR
09.45 (2)
Lanche
15%
13%
38
80 gr
71
40
200 gr
172
205
105 gr
190
19
0-
0-
0-
0-
0-
433
23
Total
Energia %
21%
% da DDR
11.00(3)
Pr-treino
Total
Energia %
15%
11%
228
100 gr
407
80
16
50 gr
200
50
82
100 gr
400
80
5 gr
0-
0-
0-
0-
1,007
130
52%
% da DDR
12.50 (4)
Ps-treino Liquido
34%
59%
228
100 gr
407
80
82
100 gr
400
16
50 gr
200
50
80
5 gr
0-
0-
0-
0-
1,007
130
Total
Energia %
52%
% da DDR
13.00 (5)
Ps-treino Solido
34%
59%
26
30 gr
111
90
100 gr
337
23
103
200 gr
228
42
170
100 gr
142
20
0-
0-
0-
0-
818
87
Total
Energia %
43%
% da DDR
28%
39%
15.30(6)
38
80 gr
71
Lanche
40
125 gr
108
205
105 gr
190
19
0-
0-
0-
0-
0-
369
22
Total
Energia %
24%
% da DDR
12%
10%
18.00 (7)
38
80 gr
71
JantarA
159
100 gr
221
Total
0-
0-
0-
0-
0-
0-
292
Energia %
% da DDR
11%
10%
4%
21.00 (8)
228
100 gr
Ao Deitar
407
80
10 gr
217
10 gr
223
100 gr
Total
141
22
0-
0-
0-
0-
551
102
Energia %
% da DDR
75%
19%
46%
Ingesto diria recomendada para as suas kcals (vitamins-minerals em mcg):

TOTAL gramas:
TOTAL Kcal:
532
4,928
2,128
TOTAL%
43%
OBJETIVO gramas:
221
DIFERENA [ TOTAL - OBJETIVO ] gramas:
+311
DIFERENA [ TOTAL - OBJETIVO ] Kcal:
+1,977
+1,243
TRUE-NATURAL-BODYBU
Copyright 2008 True-Natural-Bodybuilding.com.
e de Massa Corporal
2
kg/m
2
kg/m
Katch - McArdle
Mifflin - St. Jeor
Harris - Benedict
O melhor mtodo
usa a % de gordura
bom mtodo
usa a idade
mtodo no to bom
usa a idade
1,626
2,683
kcal
2,146
kcal
2,951
9
refeies
25 gr
33 gr
7 gr
Protena (g)
kcal por dia

1,627
kcal por dia
1,677
kcal per day
kcal por dia
2,684
kcal por dia
2,767
kcal per day
kcal por dia
2,147
kcal por dia
2,213
kcal per day
kcal por dia
2,953
kcal por dia
3,043
kcal per day
Ingesto Diria Recomendada para uma dieta de 2500 kcal (ingesto de vitaminas-minerais em mcg
3,000
1,200
1,300
16,000
5,000
Nveis Superiores Tolerveis de Ingesto (ingesto diria de vitaminas-minerais em mcg) :
10,000
35,000
-
Gordura (g) Vit A (IU)

43%
Vit B-2
Vit B-3
Vit B-5
1333%
159%
95%
230%
189%
66
763
139
961
1,349
763
139
961
1,349
67
14%
Vit B-1
59%
16%
23%
12%
0%
54%
9%
5%
23%
51
25
58
532
267
40
28,374
156
122
1,114
1,600
12
59
13
28,425
181
180
1,646
1,867
803%
13%
12%
9%
32%
18
53%
25%
20%
19%
100
106
42%
6%
36%
11%
0%
0%
0%
0%
0%
100
106
42%
6%
36%
11%
0%
0%
0%
0%
0%
23
120
28
1,527
448
61
608
215
2,110
780
60
128
200
20,860
2,850
40
226
380
7,860
1,664
84
13
100
1,082
823
32,357
5,742
42%
15%
29%
21%
3%
76%
54%
171%
97%
18
51
25
58
532
267
25
17,734
98
76
696
1,000
12
44
13
17,785
122
135
1,228
1,267
502%
9%
9%
7%
21%
47%
30%
15%
19%
18
51
25
58
532
267
40
51
25
58
532
267
1%
2%
4%
3%
5%
58
79%
10%
20%
5%
741
38
13
83
59
66
108
6,683
638
13
824
77
118
6,780
660
23%
5%
8%
36%
11%
5%
21%
2%
19%
3,541
1,416
1,534
18,886
5,902
531
76
47,185
2,250
1,453
43,504
11,153
2,126
686
% de Ingesto Diria Recomendada (vermelho significa que a sua ingesto de vitaminas-minerais dem
43%
14%
1333%
159%
95%
230%
189%
295
66
% de Limite Superior de Segurana (vermelho significa que a sua ingesto de vitaminas-minerais dem
+236
+11
472%
+945
+96
TRUE-NATURAL-BODYBUILDING.COM
pyright 2008 True-Natural-Bodybuilding.com. All content is copyright protected.
124%
Nvel de atividade fsica
um valor entre 1.2 e 1.9 usado para calcular o seu nvel de calorias de manuteno (manuteno =
Aviso: os indivduos que consomem drogas (cafena, efedrina, hormonas da tiride, esterides, DNP, etc.) podem ter valores at d
1.200
= Sedentrio: pouco ou nenhum exerccio e um trabalho de secretria
1.375
= Ligeiramente ativo: exerccio ligeiro / desportos 1-3 dias por semana
1.550
= Moderadamente ativo: exercicio moderado / desportos 3-5 dias por semana
1.650
= Programa de treino de musculao intenso / desportos 4-5 dias por semana
1.725
= Muito ativo: exerccio intenso / desportos 6-7 dias por semana
1.900
= Extremamente ativo: prtica diria de exerccio intensa e longa / desportos dirios mais trabalho fsico
de 2500 kcal (ingesto de vitaminas-minerais emReferncia:
mcg) :
http://en.wikipedia.org/wiki/Dietary_Reference_Intake
1,300
400
2
90,000
200
15,000
120
sto diria de vitaminas-minerais em mcg) :
Referncia: 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
337%
125%
164%
36%
4%
20%
23%
119
56
1,090
119
56
1,090
8%
12%
0%
0%
0%
6%
0%
294
16
6,960
80
418
22
4,800
520
712
38
11,760
600
46%
8%
0%
11%
0%
3%
3%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
153
360
397
394
4,500
210
1,498
2,400
10
380
818
25
2,866
433
6,900
10
950
187%
92%
126%
6%
4%
5%
5%
294
16
6,960
80
261
14
3,000
325
555
30
9,960
405
36%
6%
0%
9%
0%
2%
2%
294
16
6,960
80
294
16
6,960
80
19%
3%
0%
7%
0%
0%
0%
1,800
29
17
1,270
54
604
13
300
621
18
3,070
383
19
40%
4%
37%
3%
0%
2%
14%
1,534
472
106,231
236
17,705
142
5,166
591
38,650
10
3,508
33
ignifica que a sua ingesto de vitaminas-minerais demasiado baixa ; o seu objetivo deve ser 100%):
337%
125%
164%
36%
4%
20%
23%
1%
0%
ignifica que a sua ingesto de vitaminas-minerais demasiado alta):

5%
59%
2%
eu nvel de calorias de manuteno (manuteno = BMR x nvel de atividade fsica).
ide, esterides, DNP, etc.) podem ter valores at duas vezes mais elevados do que os indicados abaixo.
a / desportos dirios mais trabalho fsico

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
Colina
Clcio
Cobre
Ferro
Magnsio
Mangansio Fsforo
58%
146%
233%
187%
123%
322%
250%
54,000
626
4,720
177,000
4,916
523,000
67,500
121,500
626
4,720
177,000
4,916
523,000
0%
10%
59%
50%
36%
181%
63%
7,840
4,000
62
208
21,600
216
17,600
24,600
60,000
302
1,220
50,000
516
94,000
32,440
64,000
364
1,428
71,600
732
111,600
5%
5%
34%
15%
14%
27%
14%
450,000
450,000
0%
38%
0%
0%
0%
0%
0%
450,000
450,000
0%
38%
0%
0%
0%
0%
0%
9,210
6,900
83
441
42,900
1,123
99,900
65,900
83,000
699
6,690
138,000
1,111
406,000
146,800
10,000
54
740
52,000
30
420,000
12,000
250
800
29,000
16
200,000
221,910
111,900
1,086
8,671
261,900
2,280
1,125,900
34%
9%
102%
92%
53%
84%
136%
7,840
4,000
62
208
21,600
216
17,600
15,375
37,500
189
763
31,250
323
58,750
23,215
41,500
251
971
52,850
539
76,350
4%
4%
24%
10%
11%
20%
9%
7,840
4,000
62
208
21,600
216
17,600
7,840
4,000
62
208
21,600
216
17,600
1%
0%
6%
2%
4%
8%
2%
450,000
1,340
3,600
86
1,300
25
2,900
670
1,000
27
1,100
11
2,400
90,100
24,000
73
1,570
23,000
13
202,000
92,110
478,600
82
1,683
25,400
49
207,300
14%
41%
8%
18%
5%
2%
25%
649,192
1,180,348
1,062
9,443
495,746
2,715
826,244
377,515
1,721,500
2,472
17,681
610,350
8,732
2,061,750
58%
146%
233%
187%
123%
322%
250%
11%
69%
25%
39%
79%
79%
52%
4,700,000
55
1,500,000
11,000
3,700
38
200
400
2,300,000
40,000
10,000
200
400
Potssio
Selnio
Sdio
Zinco
gua (g)
Fibra (g)
Colesterol (mg)
98%
218%
30%
111%
18%
96%
91%
429,000
2,000
3,970
11
429,000
2,000
3,970
11
8%
0%
0%
31%
0%
24%
0%
286,400
800
120
60
674,000
110,000
600
155
960,400
110,800
720
214
17%
3%
6%
6%
5%
18%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
66,900
2,100
606
1,359,000
12,000
2,790
12
15
740,000
64
232,000
1,160
152
128
490,000
37
44,000
640
69
55
2,655,900
111
290,100
5,196
235
16
183
48%
171%
16%
40%
5%
36%
78%
286,400
800
120
60
421,250
68,750
375
97
707,650
69,550
495
157
13%
2%
4%
4%
4%
13%
0%
286,400
800
120
60
286,400
800
120
60
5%
1%
0%
1%
1%
5%
0%
19,400
2,800
18
10
23,700
500
17
340,000
26
55,000
3,940
72
33
383,100
26
58,300
3,975
91
33
7%
41%
3%
31%
2%
1%
14%
5,547,637
65
1,770,522
12,984
4,367
45
236
5,422,450
142
531,550
14,476
765
43
216
98%
218%
30%
111%
18%
96%
91%
35%
23%
36%
8%
22%
54%
Gord. saturadas/aGord.
(g) Monoinsaturadas
Gord. Polinsaturadas
(g)
Aucares
(g) (g) ndice GlicmicoGlycemic Load
41%
39%
20%
50%
64
342
60
40
10
59
40
25%
37%
38%
1%
10
53
10
61
25
18
58
34
52%
12%
36%
31%
10
100
100
100
106
95
101
55%
39%
6%
100%
10
100
100
100
106
95
101
55%
39%
6%
100%
55
13
30
18
37
31
23%
38%
40%
3%
10
53
10
61
15
15
57
25
52%
12%
35%
34%
10
53
10
10
17
10
52%
15%
34%
17%
10
15
30
11
53%
42%
5%
95%
16
16
265
64
342
41%
39%
20%
50%
sugars of total carbs
Comentrios
0
Fonte de protena de absoro rpida (2 horas)
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Aminocidos de cadeia ramificada
0
100% monohidrato de creatina
0
0
0
0

0
0
0
0
0
0
0
0
Boa fonte de cidos gordos mega-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
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
Esta a tabela nutricional usada nas frmulas da folha "Plano Diettico".

Podem ser adicionados mais alimentos atravs da funcionalidade "Insert Row".
Poder encontrar dados sobre outros alimentos na Tabela de Calorias do site Musculacao-pt .
1
2
3
4
Produto
Quantidade Unidade
Kcal
--------------10.0
Abbora
100 gr
26.0
Aucar, castanho
100 gr
380.0
Aucar, farinhado
100 gr
389.0
Aucar, mesa (sucrose)
100 gr
387.0
gua
100 gr
0.0
Alface, verde
100 gr
15.0
Alface, vermelha
100 gr
16.0
Alho
100 gr
149.0
Ameixa
100 gr
46.0
Amndoas com casca
100 gr
619.0
Amendoim, manteiga (100%)
100 gr
600.0
Amendoim, manteiga (>90%)
100 gr
588.0
Amendoim, torrado
100 gr
585.0
Amido de milho
100 gr
352.0
Aminocidos, BCAA's
100 gr
400.0
Aminocidos, EAA's
100 gr
400.0
Anans
100 gr
50.0
Sumo de anans
100 gr
53.0
Anans, enlatado
100 gr
60.0
Arenque
100 gr
158.0
Arinca
100 gr
87.0
Arroz, branco
100 gr
127.0
Arroz, branco, gres longos
100 gr
365.0
Arroz, branco, gres mdios
100 gr
360.0
Arroz, castanho, gres longos
100 gr
370.0
Atum, albacora
100 gr
108.0
Atum, enlatado em gua Continente
100 gr
107.0
Atum, rabilho
100 gr
144.0
Aveia
100 gr
389.0
Aveia, em farinha
100 gr
388.0
Avels
100 gr
628.0
Avestruz
100 gr
115.0
Azeitona
100 gr
115.0
Azeitona, azeite
100 gr
884.0
Bacalhau
100 gr
82.0
Bagas
100 gr
69.0
Bananas
100 gr
89.0
Batata
100 gr
77.0
Batata doce
100 gr
86.0
Batata, branca
100 gr
69.0
Batata cozida
100 gr
85.0
Batatas fritas
100 gr
331.0
Beringela
100 gr
24.0
Beterraba
100 gr
43.0
Broculos
100 gr
34.0
Cabaa, vero
100 gr
16.0
Cabrito, magro
100 gr
143.0
Cacau em farinha
100 gr
228.0
Cachorro Quente
100 gr
247.0
Caju, noz
100 gr
553.0
Camaro
leo de canola
Carapau
Caseina, concentrado
Caseina, isolado
Cebolas
Cenoura
Cenoura, sumo
Centeio
Centeio
Centeio, farinha integral
Cevada
Chicharos
Chocolate, branco
Chocolate, escuro, 45-59% cacao
Chocolate, leite
Chocolate, creme para barrar com sabor a avels
Cco
Cogumelos, branco
Couscous
Couve
Couve de Bruxelas
Couve de folhas (Galega, tronchuda, etc)
Couve flor
Caranguejo
Caranguejo, enlatado
Creatina
Croissants, manteiga
Dextrose (glucose)
Escamudo
Espargos
Feijo, branco
Feijo, branco
Feijo, branco (navy)
Feijo, branco pequeno
Feijo, frade
Feijo, frade (Vermelho)
Feijo, mungo
Feijo, pinto
Feijo, rosa
Feijo, verde
Feijo, amarelo
Feijo, amarelo
Fiambre (porco), gordo
Fgado, salsicha
Fgado, pat
Figo, seco
Frango, fgado
Frango, perna
Frango, peito
Frango, peito, gordo
Fructose
Ganso, carne sem pele
Ganso, fgado, natural
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
106.0
884.0
205.0
375.0
374.0
40.0
41.0
40.0
338.0
342.0
339.0
352.0
341.0
539.0
546.0
579.0
598.0
535.0
541.0
354.0
22.0
376.0
30.0
43.0
50.0
25.0
87.0
99.0
0.0
406.0
400.0
92.0
20.0
341.0
333.0
337.0
336.0
333.0
337.0
341.0
347.0
343.0
31.0
31.0
345.0
116.0
326.0
319.0
249.0
119.0
120.0
114.0
79.0
400.0
161.0
133.0
leo de girasol
Toranja
Halibute
Kellogg's Special K
Kellogg's Special K chocolate
Kellogg's Special K frutos vermelhos
Kiwi
Lactose
Lagosta
Laranja, sumo
Laranja
Leite em p, magro, seco
Leite, 1% gordura
Leite, 1.5% gordura
Leite, 2% gordura
Leite, inteiro (3.25% gordura)
Leite, magro (desnatado)
Lentilhas
Feijo-de-lima
Limo, sumo
Lula (inkfish, cuttlefish)
Lula/Polvo
Macarro, seco
Mas
Maltodextrina
Mayonese, Calve - Original
Mel
Melncia
Meloa
Mexilho
Milho, natural
Milho, seco
Milho mido
leo de milho
Muesli, frutas secas e nozes
Nabo
Nachos chips
Nachos com queijo
Nectarina
Noz
leo de linhaa
leo peixe, salmon
Ovo, clara
Ovo, clara cozida
Ovo, gema
Ovos
Panquecas
Po, aveia
Po, branco
Po, branco, tostado
Po, centeio
Po integral
Po, integral-centeio
Po, multi-cereais
Papaias
Pasta, seca
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
884.0
32.0
110.0
379.0
387.0
369.0
61.0
400.0
90.0
47.0
47.0
362.0
42.0
46.0
50.0
61.0
34.0
353.0
338.0
21.0
92.0
79.0
371.0
52.0
400.0
600.0
304.0
30.0
34.0
86.0
86.0
365.0
378.0
884.0
340.0
28.0
514.0
306.0
44.0
654.0
884.0
902.0
48.0
54.0
317.0
143.0
194.0
269.0
266.0
293.0
266.0
221.0
247.0
265.0
39.0
371.0
Pate de foie gras, ganso

Pato, carne sem pele
Pato, fgado, natural
Pecans (nozes)
Peixe, solha, lnguado
Peixe, peixe-espada
Peixe, salmo
Peixe, pescada cozida
Pepino
Pras
Peru, fiambre, gordo
Peru, fgado, natural
Peru, peito
Peru, perna
Pssegos
Pssegos, seco
Pimento, amarelo, doce
Pimento, picles
Pimento, verde, doce
Pimento, vermelho, doce
Pistachios
Pistachios torrados, sal
Porco, bacon
Porco, magro
Porco, perna presunto, magro/a
Queijo, flamengo (limiano)
Queijo, flamengo, formoso
Queijo, gouda
Queijo, mozarella, gordo
Queijo, mozarella, meio gordo
Queijo, quark, magro (curd queijo, fromage frais)
Quiabo
Rabanete
Repolho
Repolho, saboia
Repolho, vermelho
Requeijo, 1% gordo/a
Requeijo, 2% gordo/a
Requeijo, gordo/a
Requeijo, magro
Salsichas Alems, Porco
Sementes de linhaa
leo de soja
Feijo de soja
Feijo de soja, verde
Feijo de soja, germinado
Esparguete, seco
Esparguete, seco, enriquecido
Esparguete de centeio, integral, seco
Espinafre
Espinafre, enlatado
Talharim, ovo
Tomate
Tomate, enlatado
Tomate, laranja
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
462.0
135.0
136.0
691.0
91.0
121.0
142.0
114.0
12.0
58.0
124.0
228.0
111.0
108.0
39.0
239.0
27.0
11.0
20.0
31.0
562.0
568.0
458.0
120.0
236.0
334.0
375.6
356.0
300.0
254.0
62.7
31.0
16.0
25.0
27.0
31.0
72.0
86.0
98.0
72.0
207.0
181.0
534.0
884.0
446.0
147.0
122.0
371.0
371.0
348.0
23.0
23.0
384.0
18.0
17.0
16.0
Tomate, amarelo
Truta
Vaca, gorda
Vaca, magra
Veado, magro
Vitargo
Wafers, chocolate
Wafers, baunilha
Whey, concentrado
Whey, isolado
Iogurte, gordo/a
Iogurte, magro
Courgette
Whey Bulk
Pescada
Sementes de Chia
Iogurte Natural Dia
Canela Moda
Queijo Fresco Magro Saloio
Azeite
Noz, miolo
Pinho, miolo
Pistcio, torrado e salgado
Avel, miolo
Amndoa, miolo, com pele
Amndoa, miolo, torrada, sem pele
100
100
100
100
100
100
100
100
100
100
100
100
100
30
100
100
125
100
100
100
100
100
100
100
100
100
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
15.0
148.0
176.0
141.0
120.0
368.0
433.0
441.0
407.0
368.0
61.0
56.0
17.0
117.0
134.0
490.0
69.0
252.0
117.0
900.0
689.0
618.0
599.0
677.0
619.0
626.0
zz Introduza novos alimentos acima desta linha!

10.0
zzz Selecione uma linha acima, na rea branca, e clique em "Inserir", "Linha Inteira".
s do site Musculacao-pt .
5
6
7
8
9
Protena (g) Carbohidratos Gordura
(g)
(g) Vit A (IU)
Vit B-1
0.0
0.0
0.0
0.0
1.0
6.5
0.1
7,384.0
0.1
98.1
0.0
0.0
0.0
99.8
0.0
0.0
0.0
100.0
0.0
0.0
0.0
0.0
0.0
0.0
1.4
2.8
0.2
7,405.0
1.3
2.3
0.2
7,492.0
6.4
33.1
0.5
9.0
0.7
11.4
0.3
345.0
21.6
7.2
56.0
1.0
23.0
13.3
52.0
25.1
19.6
50.4
0.0
23.7
21.5
49.7
0.0
0.0
88.0
0.0
0.0
100.0
0.0
0.0
0.0
100.0
0.0
0.0
0.0
0.5
13.1
0.1
58.0
0.4
12.9
0.1
5.0
0.5
15.6
0.1
50.0
18.0
0.0
9.0
93.0
18.9
0.0
0.7
57.0
2.5
28.0
0.5
0.0
7.1
80.0
0.7
0.0
6.6
79.3
0.6
0.0
7.9
77.2
2.9
0.0
23.4
0.0
1.0
60.0
24.6
0.0
3.0
19.0
23.3
0.0
4.9
2,183.0
16.9
66.3
6.9
0.0
8.5
70.7
7.9
0.0
15.0
16.7
60.8
20.0
22.9
0.0
2.0
0.0
0.8
6.3
10.7
403.0
0.0
0.0
100.0
0.0
17.8
0.0
0.7
40.0
0.7
18.1
0.2
66.0
1.1
22.8
0.3
64.0
2.0
17.5
0.1
2.0
1.6
20.1
0.1
14,187.0
1.7
15.7
0.1
8.0
2.4
18.5
0.0
0.0
3.5
40.1
17.4
0.0
1.0
5.7
0.2
27.0
1.6
9.6
0.2
33.0
2.8
6.6
0.4
623.0
1.2
3.4
0.2
200.0
20.9
0.0
5.9
0.0
19.6
57.9
13.7
0.0
10.6
18.4
14.8
0.0
18.2
30.2
43.9
0.0
10
Vit B-2
11
Vit B-3
0.0
50.0
0.0
0.0
0.0
0.0
70.0
64.0
200.0
28.0
211.0
0.0
110.0
0.0
19.0
19.0
0.0
80.0
77.0
110.0
26.0
1,014.0
0.0
600.0
110.0
0.0
0.0
0.0
375.0
321.0
700.0
417.0
3,385.0
73.0
438.0
0.0
0.0
0.0
79.0
58.0
102.0
92.0
35.0
70.0
70.0
70.0
401.0
434.0
8.0
241.0
763.0
692.0
643.0
205.0
3.0
0.0
76.0
69.0
31.0
80.0
78.0
71.0
105.0
98.0
0.0
0.0
0.0
32.0
21.0
21.0
233.0
37.0
48.0
49.0
48.0
93.0
47.0
44.0
251.0
139.0
125.0
113.0
302.0
0.0
0.0
65.0
70.0
73.0
32.0
61.0
34.0
13,403.0
13,525.0
0.0
0.0
0.0
500.0
199.0
284.0
3,217.0
3,803.0
1,600.0
1,600.0
1,600.0
5,091.0
9,800.0
5,799.0
8,654.0
961.0
1,474.0
1,800.0
4,949.0
37.0
0.0
2,063.0
188.0
665.0
1,054.0
557.0
1,066.0
173.0
39.0
31.0
71.0
48.0
130.0
78.0
240.0
423.0
30.0
37.0
40.0
117.0
142.0
230.0
241.0
280.0
58.0
2,342.0
649.0
334.0
639.0
487.0
6,510.0
2,185.0
3,720.0
1,062.0
20.3
0.0
18.6
83.0
88.0
1.1
0.9
1.0
10.3
11.3
13.7
9.9
24.6
5.9
4.9
6.1
7.8
7.7
5.4
3.3
3.1
12.8
2.5
3.4
3.3
1.9
18.1
20.5
0.0
8.2
0.0
19.4
2.2
21.6
23.4
22.3
21.1
23.6
22.5
25.2
21.4
21.0
1.8
1.8
22.0
21.0
14.1
14.2
3.3
16.9
20.1
21.2
16.8
0.0
22.8
16.4
0.9
0.0
0.0
4.7
1.7
9.3
9.6
9.3
75.9
75.9
72.6
77.7
60.4
59.2
61.2
52.4
45.9
59.4
62.2
15.2
3.3
77.4
5.7
9.0
10.0
5.0
0.0
0.0
0.0
45.8
100.0
0.0
3.9
62.4
60.3
60.8
62.3
60.0
61.3
59.0
62.6
64.2
7.0
7.1
60.7
1.0
2.2
1.5
63.9
0.7
0.0
0.0
2.2
100.0
0.0
6.3
1.7
100.0
13.9
2.7
1.7
0.1
0.2
0.2
1.6
1.7
1.9
1.2
1.2
32.1
31.3
38.3
42.6
29.7
29.7
33.5
0.3
0.6
0.4
0.3
0.7
0.3
1.1
1.2
0.0
21.0
0.0
1.0
0.1
1.4
0.9
1.5
1.2
0.8
1.1
1.6
1.2
1.1
0.2
0.1
2.6
3.2
28.5
28.0
0.9
4.8
3.8
2.6
0.4
0.0
7.1
4.3
180.0
0.0
167.0
0.0
0.0
2.0
16,706.0
19,124.0
11.0
9.0
9.0
22.0
149.0
30.0
50.0
50.0
39.0
195.0
3.0
0.0
0.0
0.0
6,668.0
754.0
15,376.0
0.0
5.0
7.0
0.0
744.0
0.0
46.0
756.0
0.0
0.0
0.0
0.0
0.0
0.0
23.0
0.0
0.0
690.0
108.0
6.0
44.0
27,667.0
3,300.0
10.0
11,078.0
61.0
30.0
0.0
0.0
40.0
30,998.0
28.0
0.0
176.0
0.0
0.0
46.0
66.0
92.0
316.0
387.0
447.0
191.0
726.0
63.0
25.0
32.0
34.0
112.0
85.0
66.0
81.0
163.0
54.0
139.0
110.0
50.0
80.0
80.0
0.0
388.0
0.0
47.0
143.0
900.0
437.0
775.0
743.0
529.0
608.0
273.0
713.0
772.0
82.0
84.0
690.0
514.0
272.0
30.0
85.0
305.0
79.0
64.0
18.0
0.0
129.0
562.0
34.0
0.0
312.0
0.0
0.0
27.0
58.0
55.0
251.0
108.0
215.0
114.0
215.0
282.0
50.0
49.0
78.0
298.0
170.0
20.0
402.0
78.0
130.0
90.0
130.0
60.0
40.0
84.0
0.0
241.0
0.0
185.0
141.0
193.0
146.0
164.0
207.0
219.0
215.0
254.0
212.0
192.0
104.0
105.0
330.0
218.0
1,030.0
600.0
82.0
1,778.0
193.0
100.0
29.0
0.0
377.0
892.0
2,552.0
0.0
9,080.0
0.0
0.0
116.0
983.0
386.0
4,270.0
4,381.0
6,365.0
4,604.0
2,889.0
745.0
725.0
838.0
1,054.0
386.0
427.0
540.0
3,607.0
3,490.0
742.0
745.0
1,000.0
507.0
2,700.0
1,370.0
0.0
2,188.0
0.0
3,270.0
978.0
1,955.0
479.0
2,188.0
1,342.0
2,060.0
2,110.0
1,447.0
1,174.0
1,892.0
734.0
752.0
2,430.0
7,395.0
4,300.0
3,300.0
619.0
9,728.0
6,067.0
10,430.0
3,428.0
0.0
4,278.0
6,500.0
0.0
0.6
20.8
22.5
5.7
12.4
1.1
0.0
18.8
0.7
0.9
36.2
3.4
3.3
3.3
3.2
3.4
25.8
21.5
0.4
15.6
16.2
13.0
0.3
0.0
1.0
0.3
0.6
0.8
11.9
3.3
9.4
11.0
0.0
9.7
0.9
8.2
8.1
1.1
15.2
0.0
0.0
10.9
12.8
15.9
12.6
5.2
8.4
7.6
9.0
10.9
7.6
13.0
13.4
0.6
13.0
0.0
8.1
0.0
71.0
83.3
80.6
14.7
100.0
0.5
11.0
11.8
52.0
5.0
4.9
4.8
4.8
5.0
60.1
63.4
6.5
3.1
0.8
74.7
13.8
100.0
2.0
82.4
7.6
8.2
3.7
18.7
74.3
72.9
0.0
77.8
6.4
61.7
32.2
10.6
13.7
0.0
0.0
0.7
0.0
3.6
0.8
36.7
48.5
50.6
54.4
47.5
39.9
41.3
43.3
9.8
74.7
100.0
0.1
2.3
1.6
5.7
1.0
0.5
0.0
0.9
0.2
0.1
0.8
1.0
1.5
2.0
3.3
0.1
1.1
0.7
0.3
1.4
0.7
1.5
0.2
0.0
64.0
0.0
0.2
0.2
2.2
1.4
4.7
4.2
100.0
4.9
0.1
26.1
16.8
0.3
65.2
100.0
100.0
0.2
0.0
26.5
9.9
2.5
4.4
3.3
4.0
3.6
3.0
3.4
4.2
0.1
1.5
0.0
927.0
157.0
2,474.0
2,419.0
2,419.0
87.0
0.0
70.0
175.0
225.0
22.0
47.0
74.5
102.0
162.0
15.0
39.0
0.0
15.0
33.0
375.0
0.0
54.0
0.0
0.0
36.0
60.0
1,700.0
1,694.0
1,690.0
27.0
0.0
6.0
39.0
87.0
415.0
20.0
29.5
39.0
46.0
45.0
873.0
507.0
41.0
20.0
9.0
90.0
17.0
0.0
0.0
20.0
75.0
1,900.0
1,919.0
2,000.0
25.0
0.0
48.0
21.0
40.0
1,550.0
185.0
185.0
185.0
169.0
182.0
211.0
202.0
9.0
412.0
910.0
60.0
26.0
0.0
0.0
250.0
5,848.0
23,000.0
22,581.0
22,600.0
341.0
0.0
1,455.0
201.0
282.0
951.0
93.0
92.5
92.0
89.0
94.0
2,605.0
1,537.0
197.0
2,175.0
1,216.0
1,700.0
91.0
0.0
0.0
569.0
3,382.0
160.0
187.0
214.0
0.0
0.0
546.0
0.0
0.0
495.0
332.0
20.0
0.0
0.0
0.0
0.0
33.0
41.0
160.0
155.0
385.0
421.0
0.0
910.0
40.0
49.0
170.0
34.0
341.0
0.0
0.0
4.0
38.0
21.0
19.0
210.0
55.0
201.0
290.0
0.0
1,030.0
30.0
40.0
330.0
27.0
150.0
0.0
0.0
439.0
121.0
178.0
734.0
1,600.0
1,770.0
3,627.0
4,720.0
0.0
12,150.0
400.0
1,300.0
1,360.0
1,125.0
1,125.0
0.0
0.0
105.0
1,442.0
487.0
32.0
16.0
0.0
0.0
0.0
176.0
69.0
211.0
399.0
455.0
415.0
373.0
528.0
478.0
217.0
240.0
331.0
337.0
311.0
24.0
70.0
1,711.0
3,136.0
4,385.0
3,926.0
5,190.0
3.0
0.0
1,094.0
0.0
353.0
279.0
27.0
90.0
216.0
131.0
32.0
60.0
4,714.0
4,042.0
338.0
1,700.0
11.4
18.3
18.7
9.2
18.8
19.8
19.8
20.1
0.6
0.4
19.6
17.8
24.6
20.4
0.9
3.6
1.0
0.3
0.9
1.0
20.3
21.4
11.6
20.7
26.0
19.0
27.6
24.9
22.2
24.3
12.0
2.0
0.7
1.3
2.0
1.4
12.4
11.8
11.1
10.3
11.4
18.5
18.3
0.0
36.5
13.0
13.1
13.0
13.0
14.6
2.9
2.8
14.2
0.9
0.8
1.2
4.7
0.9
3.5
13.9
0.0
0.0
0.0
0.0
2.2
15.5
2.9
2.3
0.0
0.0
9.5
61.3
6.3
2.3
4.6
6.0
27.5
26.8
0.7
0.0
1.0
0.0
1.5
2.2
2.2
2.8
3.0
7.0
3.4
5.8
6.1
7.4
2.7
3.7
3.4
6.7
0.5
0.5
28.9
0.0
30.2
11.1
9.6
74.7
74.7
75.0
3.6
3.4
71.3
3.9
4.0
3.2
43.8
6.0
4.6
72.0
1.2
4.0
6.3
3.7
0.2
0.1
3.8
16.4
0.7
2.4
0.3
0.8
0.2
0.2
0.2
0.3
45.4
46.0
45.0
3.5
14.0
29.0
28.8
27.4
22.4
15.9
0.3
0.1
0.1
0.1
0.1
0.2
1.0
2.5
4.3
0.3
17.7
11.6
42.2
100.0
19.9
6.8
6.7
1.5
1.5
1.4
0.4
0.5
4.4
0.2
0.1
0.2
3,333.0
79.0
39,907.0
56.0
33.0
120.0
40.0
88.0
360.0
562.0
660.0
89.0
37.0
226.0
299.0
450.0
892.0
130.0
76.0
95.0
380.0
2,510.0
5,300.0
6,500.0
1,167.0
2,899.0
9,680.0
7,860.0
72.0
23.0
0.0
72,382.0
0.0
0.0
326.0
2,163.0
200.0
191.0
370.0
3,131.0
415.0
262.0
37.0
2.0
6.0
31.0
12.0
50.0
153.0
41.0
50.0
24.0
2.0
28.0
0.0
57.0
54.0
870.0
840.0
281.0
982.0
875.0
25.0
25.0
250.0
2,590.0
118.0
210.0
31.0
212.0
25.0
10.0
28.0
85.0
160.0
158.0
113.0
337.0
228.0
37.0
157.0
3,530.0
13,500.0
6,255.0
2,675.0
806.0
4,375.0
890.0
0.0
480.0
979.0
1,300.0
1,425.0
3,828.0
6,610.0
5,338.0
563.0
676.0
481.0
41.0
375.0
7.0
98.0
1,000.0
1,116.0
41.0
74.0
140.0
8.0
30.0
30.0
18.0
21.0
200.0
12.0
61.0
70.0
64.0
21.0
41.0
27.0
23.0
334.0
283.0
303.0
165.0
60.0
39.0
40.0
30.0
69.0
165.0
198.0
163.0
226.0
63.0
104.0
105.0
128.0
1,000.0
254.0
234.0
300.0
418.0
128.0
108.0
99.0
144.0
0.0
0.0
22.0
180.0
11.0
0.0
0.0
0.0
9,377.0
9,801.0
62.0
833.0
117.0
1,496.0
1,644.0
0.0
874.0
435.0
340.0
90.0
891.0
488.0
78.0
16.0
170.0
37.0
45.0
46.0
161.0
0.0
870.0
175.0
118.0
60.0
400.0
143.0
189.0
138.0
90.0
19.0
55.0
34.0
3,080.0
0.0
1,623.0
1,650.0
1,148.0
1,700.0
7,177.0
5,130.0
724.0
388.0
2,100.0
594.0
712.0
593.0
1.0
20.8
28.1
21.6
23.0
0.0
6.6
5.0
80.0
89.0
3.5
5.7
1.2
23.7
19.1
16.0
4.3
3.9
13.0
0.1
16.7
33.2
18.0
14.0
21.6
21.6
3.0
0.0
5.7
0.0
0.0
92.0
72.4
73.6
6.0
0.7
4.7
7.7
3.1
1.8
0.0
44.0
5.9
55.5
4.2
0.0
3.6
5.4
13.4
6.4
7.7
7.6
0.3
6.6
3.8
5.5
2.4
0.0
14.2
15.2
7.0
1.0
3.3
0.2
0.3
1.8
5.9
29.0
3.1
3.2
5.4
99.9
67.5
51.7
53.3
66.3
56.0
56.8
0.0
57.0
0.0
0.0
0.0
0.0
12.0
30.0
0.0
0.0
99.0
7.0
200.0
41.0
350.0
80.0
66.0
220.0
0.0
203.0
275.0
0.0
0.0
29.0
48.0
45.0
47.0
330.0
190.0
108.0
480.0
0.0
266.0
320.0
0.0
0.0
142.0
234.0
94.0
1,179.0
4,500.0
5,270.0
6,683.0
6,370.0
0.0
2,858.0
3,106.0
0.0
0.0
75.0
124.0
451.0
120.0
140.0
120.0
3,000.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
26.0
12
Vit B-5
13
Vit B-6
14
Vit B-9
15
Vit B-12
16
Vit C
17
Vit D (IU)
18
Vit E
0.0
298.0
132.0
0.0
0.0
0.0
134.0
144.0
596.0
135.0
469.0
0.0
61.0
41.0
0.0
0.0
0.0
90.0
100.0
1,235.0
29.0
143.0
0.0
16.0
1.0
0.0
0.0
0.0
38.0
36.0
3.0
5.0
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
9,000.0
0.0
0.0
0.0
0.0
18,000.0
3,700.0
31,200.0
9,500.0
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
1,060.0
0.0
0.0
0.0
0.0
290.0
150.0
80.0
260.0
26,220.0
1,060.0
1,395.0
0.0
0.0
0.0
213.0
56.0
0.0
645.0
127.0
1,287.0
1,014.0
1,342.0
1,493.0
750.0
124.0
1,054.0
1,349.0
201.0
918.0
1,221.0
15.0
0.0
153.0
50.0
334.0
296.0
800.0
281.0
543.0
256.0
0.0
0.0
0.0
112.0
100.0
75.0
302.0
300.0
171.0
164.0
145.0
509.0
900.0
217.0
455.0
119.0
125.0
563.0
537.0
9.0
0.0
245.0
86.0
367.0
295.0
209.0
203.0
74.0
145.0
0.0
0.0
0.0
18.0
18.0
5.0
10.0
12.0
6.0
8.0
9.0
20.0
2.0
2.0
2.0
56.0
32.0
113.0
8.0
0.0
0.0
7.0
2.0
20.0
16.0
11.0
18.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
13.7
1.2
0.0
0.0
0.0
0.0
0.5
1.2
9.4
0.0
0.0
0.0
5.2
0.0
0.0
0.9
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
47,800.0
10,000.0
9,400.0
700.0
0.0
0.0
0.0
0.0
0.0
1,000.0
0.0
0.0
0.0
0.0
6,300.0
0.0
900.0
0.0
1,000.0
10,800.0
8,700.0
19,700.0
2,400.0
19,700.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
167.0
24.0
0.0
0.0
0.0
0.0
44.0
0.0
227.0
0.0
0.0
0.0
0.0
0.0
0.0
36.0
0.0
0.0
0.0
0.0
0.0
8,990.0
6,930.0
0.0
0.0
0.0
20.0
20.0
20.0
1,070.0
390.0
0.0
110.0
0.0
1,200.0
500.0
0.0
1,000.0
1,090.0
700.0
15,030.0
200.0
1,650.0
14,350.0
640.0
190.0
100.0
10.0
260.0
10.0
390.0
281.0
155.0
573.0
155.0
660.0
254.0
520.0
864.0
175.0
84.0
67.0
175.0
218.0
170.0
118.0
50.0
417.0
64.0
22.0
109.0
63.0
29.0
24.0
32.0
49.0
25.0
0.0
0.0
0.0
0.0
0.0
2.2
0.0
0.5
0.0
700.0
2,200.0
4,900.0
89,200.0
17,000.0
0.0
0.0
100.0
500.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
760.0
300.0
40.0
780.0
120.0
190.0
100.0
0.0
900.0
276.0
0.0
856.0
0.0
0.0
123.0
273.0
228.0
1,456.0
954.0
1,008.0
282.0
1,758.0
608.0
297.0
300.0
418.0
472.0
357.0
300.0
1,497.0
1,243.0
267.0
309.0
91.0
667.0
350.0
360.0
0.0
861.0
0.0
358.0
274.0
899.0
732.0
744.0
729.0
780.0
780.0
906.0
785.0
997.0
225.0
94.0
734.0
841.0
2,950.0
1,200.0
434.0
6,233.0
1,178.0
1,425.0
241.0
0.0
1,973.0
6,184.0
104.0
0.0
399.0
0.0
0.0
120.0
138.0
217.0
294.0
368.0
341.0
260.0
174.0
56.0
42.0
34.0
38.0
36.0
82.0
54.0
104.0
110.0
165.0
219.0
271.0
184.0
150.0
150.0
0.0
58.0
0.0
287.0
91.0
286.0
318.0
428.0
439.0
397.0
397.0
281.0
474.0
527.0
141.0
74.0
442.0
506.0
190.0
60.0
106.0
853.0
330.0
749.0
150.0
0.0
640.0
760.0
3.0
0.0
1.0
0.0
0.0
19.0
19.0
4.0
38.0
38.0
44.0
23.0
274.0
7.0
0.0
0.0
0.0
12.0
14.0
26.0
16.0
20.0
166.0
61.0
29.0
57.0
44.0
43.0
0.0
88.0
0.0
3.0
52.0
444.0
388.0
364.0
386.0
394.0
394.0
216.0
525.0
463.0
33.0
37.0
389.0
1.0
30.0
60.0
9.0
588.0
10.0
4.0
1.0
0.0
31.0
738.0
1.2
0.0
8.7
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.6
0.2
0.2
0.3
0.8
0.3
0.0
0.0
0.0
0.0
0.0
0.0
0.0
9.0
0.5
0.0
0.2
0.0
3.2
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.4
13.5
3.2
0.0
16.6
0.4
0.2
0.1
0.0
0.5
54.0
2,000.0
0.0
400.0
0.0
0.0
7,400.0
5,900.0
8,500.0
0.0
0.0
0.0
0.0
1,800.0
500.0
0.0
0.0
0.0
0.0
0.0
3,300.0
2,100.0
0.0
35,300.0
85,000.0
120,000.0
48,200.0
3,000.0
2,700.0
0.0
200.0
0.0
0.0
5,600.0
0.0
0.0
0.0
0.0
4,500.0
4,500.0
0.0
6,300.0
0.0
12,200.0
16,300.0
0.0
0.0
0.0
2,000.0
1,200.0
17,900.0
0.0
1,200.0
0.0
0.0
7,200.0
4,500.0
0.0
0.0
643.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
7.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
42.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
37.0
0.0
0.0
0.0
0.0
5.0
5.0
0.0
0.0
0.0
0.0
1,100.0
17,460.0
1,520.0
0.0
0.0
20.0
660.0
1,160.0
850.0
1,010.0
820.0
20.0
90.0
960.0
540.0
590.0
590.0
510.0
4,960.0
240.0
10.0
0.0
2,260.0
880.0
0.0
80.0
0.0
1,840.0
0.0
840.0
0.0
230.0
1,130.0
210.0
210.0
20.0
0.0
220.0
210.0
0.0
210.0
210.0
410.0
0.0
0.0
220.0
0.0
0.0
350.0
700.0
320.0
190.0
0.0
0.0
0.0
0.0
0.0
283.0
329.0
0.0
551.0
475.0
183.0
0.0
1,630.0
180.0
250.0
3,568.0
361.0
358.5
356.0
373.0
357.0
2,140.0
1,355.0
91.0
500.0
500.0
431.0
61.0
0.0
0.0
42.0
344.0
6,400.0
2,258.0
2,260.0
63.0
0.0
63.0
31.0
60.0
361.0
37.0
37.5
38.0
36.0
37.0
540.0
512.0
43.0
56.0
150.0
142.0
41.0
0.0
0.0
10.0
12.0
1,290.0
452.0
452.0
25.0
0.0
9.0
24.0
30.0
50.0
5.0
5.0
5.0
5.0
5.0
479.0
395.0
10.0
5.0
16.0
18.0
3.0
0.0
0.0
0.0
1.2
19.5
6.8
6.8
0.0
0.0
0.9
0.0
0.0
4.0
0.5
0.5
0.5
0.5
0.5
0.0
0.0
0.0
1.3
3.0
0.0
0.0
0.0
0.0
34,400.0
0.0
67,700.0
67,700.0
67,700.0
92,700.0
0.0
0.0
30,100.0
53,200.0
6,800.0
0.0
100.0
200.0
0.0
0.0
4,400.0
0.0
24,800.0
4,700.0
5,300.0
0.0
4,600.0
0.0
0.0
0.0
229.0
0.0
129.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
1.0
1.0
1.0
2.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
41,080.0
130.0
850.0
15,300.0
260.0
15,260.0
1,460.0
0.0
1,470.0
200.0
180.0
0.0
10.0
20.0
30.0
70.0
10.0
490.0
720.0
150.0
1,200.0
0.0
110.0
180.0
0.0
68.0
221.0
105.0
500.0
717.0
424.0
848.0
0.0
4,600.0
200.0
700.0
1,160.0
185.0
570.0
0.0
0.0
190.0
24.0
45.0
72.0
50.0
93.0
622.0
384.0
0.0
1,220.0
90.0
200.0
180.0
25.0
537.0
0.0
0.0
5.0
2.0
3.0
21.0
42.0
42.0
19.0
85.0
0.0
243.0
15.0
0.0
9.0
5.0
98.0
0.0
0.0
4.0
0.0
0.0
0.0
12.0
0.0
0.0
0.0
0.0
3.7
0.0
0.0
0.7
0.0
0.0
0.0
0.0
0.1
500.0
8,100.0
36,700.0
8,000.0
6,800.0
0.0
0.0
0.0
0.0
21,000.0
0.0
1,100.0
5,400.0
1,300.0
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
50.0
50.0
550.0
70.0
490.0
50.0
14,300.0
7,200.0
30.0
0.0
0.0
770.0
700.0
17,500.0
0.0
0.0
2,990.0
1,438.0
243.0
341.0
203.0
278.0
820.0
350.0
143.0
91.0
68.0
84.0
63.0
119.0
146.0
47.0
37.0
62.0
111.0
104.0
85.0
2.0
1.3
0.2
0.0
0.0
0.0
0.0
0.0
0.0
200.0
0.0
0.0
0.0
200.0
133.0
50.0
0.0
0.0
0.0
0.0
0.0
2,580.0
970.0
0.0
480.0
220.0
240.0
190.0
686.0
336.0
218.0
431.0
209.0
263.0
19.0
142.0
50.0
75.0
38.0
18.0
0.0
0.0
0.0
0.0
0.0
100.0
61,800.0
0.0
0.0
0.0
0.0
0.0
550.0
370.0
730.0
110.0
1,200.0
1,600.0
6,184.0
863.0
503.0
412.0
1,664.0
60.0
340.0
760.0
210.0
208.0
330.0
818.0
60.0
25.0
738.0
22.0
8.0
2.0
25.0
9.4
0.4
54.0
0.0
1.5
1.8
3.2
2,000.0
5,800.0
4,500.0
1,100.0
1,700.0
1,100.0
0.0
0.0
3.0
0.0
0.0
94.0
390.0
0.0
0.0
700.0
0.0
1,400.0
510.0
500.0
0.0
240.0
48.0
0.0
6,280.0
717.0
1,169.0
153.0
564.0
168.0
38.0
99.0
317.0
520.0
513.0
520.0
837.0
805.0
51.0
28.0
230.0
1,470.0
580.0
370.0
25.0
67.0
168.0
9.0
224.0
291.0
1,700.0
1,274.0
210.0
765.0
500.0
14.0
7.0
6.0
677.0
8.0
11.0
4.0
0.0
26.0
1.0
10.0
46.0
51.0
50.0
2.0
0.0
9.0
0.0
0.0
0.3
49.4
0.5
0.4
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.7
0.5
0.7
2.0
3,200.0
4,200.0
0.0
24,500.0
0.0
0.0
6,600.0
4,800.0
183,500.0
1,000.0
80,400.0
127,700.0
5,600.0
2,300.0
0.0
0.0
900.0
0.0
0.0
2.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
63.0
10.0
23.0
30.0
120.0
390.0
120.0
0.0
0.0
730.0
190.0
0.0
90.0
370.0
1,580.0
2,300.0
1,930.0
270.0
220.0
170.0
340.0
141.0
79.0
215.0
245.0
165.0
212.0
187.0
147.0
215.0
253.0
557.0
446.0
80.0
37.0
70.0
68.0
215.0
71.0
124.0
190.0
209.0
68.0
22.0
46.0
16.0
21.0
7.0
9.0
12.0
88.0
25.0
43.0
80.0
18.0
12.0
10.0
12.0
9.0
1.5
2.3
0.8
1.0
0.0
0.0
0.0
0.0
0.0
0.6
0.5
0.4
0.5
0.0
0.0
0.0
0.0
21,100.0
14,800.0
36,600.0
31,000.0
57,000.0
0.0
0.0
0.0
0.0
20.0
16.0
12.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
3.0
0.0
240.0
190.0
140.0
10.0
360.0
0.0
150.0
170.0
110.0
10.0
40.0
80.0
10.0
985.0
0.0
793.0
147.0
929.0
431.0
431.0
984.0
65.0
47.0
912.0
89.0
118.0
186.0
473.0
0.0
377.0
65.0
176.0
142.0
142.0
223.0
195.0
100.0
216.0
80.0
111.0
60.0
87.0
0.0
375.0
165.0
172.0
18.0
237.0
57.0
194.0
98.0
29.0
15.0
8.0
29.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.3
0.0
0.0
0.0
600.0
0.0
6,000.0
29,000.0
15,300.0
0.0
0.0
0.0
28,100.0
14,300.0
0.0
12,700.0
9,300.0
16,000.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
11.0
0.0
0.0
0.0
310.0
8,180.0
850.0
0.0
0.0
110.0
110.0
0.0
2,030.0
1,940.0
370.0
540.0
680.0
0.0
110.0
1,940.0
590.0
638.0
0.0
0.0
381.0
410.0
0.0
0.0
389.0
641.0
204.0
56.0
200.0
340.0
604.0
370.0
0.0
51.0
73.0
0.0
0.0
32.0
53.0
163.0
30.0
13.0
11.0
13.0
4.0
0.0
61.0
60.0
0.0
0.0
7.0
12.0
24.0
0.0
7.8
2.6
1.1
6.3
0.0
0.1
0.1
0.0
0.0
0.4
0.6
0.0
9,000.0
500.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
500.0
900.0
17,900.0
0.0
155.0
3.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
2.0
0.0
0.0
0.0
200.0
0.0
300.0
200.0
0.0
720.0
230.0
0.0
0.0
60.0
0.0
120.0
750.0
300.0
15.0
1.0
0.0
478.0
200.0
28.0
14.0
25.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
19
20
Colina
0.0
1.1
0.0
0.0
0.0
0.0
173.6
140.3
1.7
6.4
0.0
0.0
8,200.0
2,300.0
0.0
0.0
0.0
13,400.0
11,800.0
23,200.0
1,900.0
52,100.0
0.0
21,000.0
83,000.0
1,000.0
1,000.0
0.0
36,000.0
33,000.0
181,000.0
6,000.0
264,000.0
0.0
127.0
47.0
7.0
7.0
0.0
29.0
28.0
299.0
57.0
996.0
0.0
800.0
710.0
60.0
50.0
0.0
860.0
1,200.0
1,700.0
170.0
3,720.0
0.0
12,000.0
9,000.0
0.0
0.0
0.0
13,000.0
12,000.0
25,000.0
7,000.0
268,000.0
25
Mangansio
0.0
125.0
64.0
4.0
4.0
0.0
250.0
203.0
1,672.0
52.0
2,285.0
0.6
0.0
0.0
0.0
0.0
0.7
0.3
0.7
0.1
0.1
0.0
0.1
0.0
1.9
0.1
0.0
0.0
0.0
3.0
14.2
0.0
1.4
60.2
0.1
14.6
0.5
1.9
1.8
1.6
63,000.0
55,300.0
0.0
0.0
0.0
5,500.0
3,300.0
5,500.0
65,000.0
65,000.0
0.0
5,800.0
0.0
30,700.0
65,000.0
0.0
65,000.0
0.0
0.0
45,600.0
0.0
10,300.0
300.0
65,200.0
5,600.0
9,800.0
12,100.0
12,300.0
11,000.0
473.0
671.0
0.0
0.0
0.0
110.0
69.0
107.0
92.0
26.0
210.0
220.0
110.0
277.0
64.0
39.0
86.0
626.0
437.0
1,725.0
142.0
251.0
0.0
28.0
127.0
78.0
108.0
151.0
116.0
1,870.0
2,260.0
0.0
0.0
0.0
290.0
310.0
280.0
1,100.0
1,050.0
800.0
800.0
800.0
1,470.0
730.0
970.0
1,020.0
4,720.0
4,000.0
4,700.0
2,650.0
3,300.0
560.0
380.0
360.0
260.0
780.0
610.0
520.0
154,000.0
176,000.0
0.0
0.0
0.0
12,000.0
12,000.0
15,000.0
32,000.0
39,000.0
23,000.0
25,000.0
35,000.0
143,000.0
50,000.0
33,000.0
50,000.0
177,000.0
144,000.0
163,000.0
23,000.0
4,000.0
0.0
32,000.0
7,000.0
27,000.0
23,000.0
25,000.0
21,000.0
1,466.0
2,083.0
0.0
0.0
0.0
927.0
504.0
0.0
35.0
25.0
1,037.0
1,088.0
1,100.0
3,743.0
15.0
19.0
15.0
4,916.0
4,019.0
6,175.0
18.0
20.0
0.0
15.0
71.0
270.0
153.0
258.0
145.0
11.1
3.5
0.2
101.6
3.0
0.0
2.5
0.0
34.1
0.0
6,900.0
6,000.0
18,700.0
6,700.0
0.0
12,000.0
0.0
0.0
43,000.0
54,000.0
0.0
0.0
0.0
13,000.0
13,000.0
16,000.0
57,000.0
33,000.0
3,000.0
28,000.0
9,000.0
23,000.0
16,000.0
14,000.0
8,000.0
54,000.0
55,000.0
114,000.0
5,000.0
88,000.0
1,000.0
16,000.0
10,000.0
5,000.0
12,000.0
30,000.0
9,000.0
9.0
9,000.0
9,000.0
16,000.0
47,000.0
15,000.0
12,000.0
128,000.0
24,000.0
37,000.0
145.0
82.0
75.0
49.0
51.0
128.0
3,788.0
78.0
2,195.0
1,290.0
240.0
800.0
730.0
350.0
1,910.0
13,860.0
2,360.0
6,680.0
30,000.0
14,000.0
23,000.0
21,000.0
17,000.0
27,000.0
499,000.0
13,000.0
292,000.0
242.0
250.0
329.0
210.0
175.0
24.0
3,837.0
93.0
1,655.0
Vit K
21
Clcio
22
Cobre
23
Ferro
24
Magnsio
0.0
71.3
5.0
0.0
0.0
0.4
13.2
15.5
5.9
1.9
1.9
2.2
14.5
9.1
8.1
7.2
7.3
5.7
1.9
0.2
0.0
0.0
510.8
177.0
817.0
15.5
0.0
0.1
0.0
1.8
0.0
0.1
41.6
5.6
5.6
2.5
0.0
19.0
5.6
0.0
5.6
5.7
14.4
0.0
0.0
0.0
0.0
0.0
15.6
0.0
2.9
0.2
0.0
0.0
0.0
0.0
80,900.0
200.0
65,000.0
0.0
0.0
6,100.0
8,800.0
9,900.0
30,400.0
0.0
31,200.0
37,800.0
95,500.0
29,500.0
0.0
0.0
0.0
46,100.0
17,600.0
12,100.0
17,300.0
0.0
23,200.0
19,100.0
0.0
44,300.0
0.0
33,600.0
0.0
38,800.0
0.0
75,800.0
16,000.0
66,400.0
66,200.0
87,400.0
0.0
0.0
65,900.0
0.0
66,200.0
67,200.0
15,300.0
0.0
0.0
82,300.0
0.0
0.0
15,800.0
194,400.0
61,800.0
73,400.0
0.0
0.0
0.0
0.0
52,000.0
0.0
12,000.0
2,070,000.0
2,250,000.0
23,000.0
33,000.0
24,000.0
24,000.0
32,000.0
34,000.0
29,000.0
55,000.0
199,000.0
56,000.0
62,000.0
73,000.0
189,000.0
108,000.0
14,000.0
3,000.0
24,000.0
145,000.0
42,000.0
135,000.0
22,000.0
89,000.0
101,000.0
0.0
37,000.0
0.0
60,000.0
24,000.0
123,000.0
240,000.0
147,000.0
173,000.0
143,000.0
83,000.0
138,000.0
113,000.0
130,000.0
37,000.0
37,000.0
166,000.0
6,000.0
26,000.0
70,000.0
162,000.0
8,000.0
11,000.0
5,000.0
6,000.0
0.0
13,000.0
43,000.0
264.0
0.0
73.0
0.0
0.0
39.0
45.0
46.0
367.0
363.0
382.0
420.0
866.0
60.0
1,028.0
1,248.0
1,766.0
491.0
469.0
435.0
318.0
247.0
39.0
70.0
290.0
39.0
669.0
760.0
0.0
80.0
0.0
50.0
189.0
841.0
984.0
834.0
635.0
958.0
699.0
981.0
893.0
810.0
69.0
69.0
639.0
271.0
240.0
400.0
287.0
492.0
64.0
27.0
34.0
0.0
306.0
7,522.0
2,410.0
0.0
1,630.0
0.0
0.0
210.0
300.0
460.0
2,630.0
4,560.0
3,880.0
2,500.0
4,430.0
240.0
8,020.0
6,320.0
11,900.0
2,350.0
4,380.0
2,430.0
500.0
1,080.0
190.0
1,400.0
1,700.0
420.0
740.0
840.0
0.0
2,030.0
0.0
460.0
2,140.0
5,020.0
10,440.0
5,490.0
7,730.0
8,200.0
6,690.0
7,570.0
5,070.0
6,770.0
1,030.0
1,040.0
7,010.0
940.0
6,400.0
5,500.0
2,030.0
8,990.0
1,020.0
370.0
320.0
0.0
2,570.0
30,530.0
37,000.0
0.0
76,000.0
0.0
0.0
10,000.0
12,000.0
14,000.0
110,000.0
93,000.0
138,000.0
79,000.0
115,000.0
12,000.0
146,000.0
176,000.0
228,000.0
63,000.0
64,000.0
32,000.0
9,000.0
44,000.0
9,000.0
23,000.0
34,000.0
15,000.0
34,000.0
39,000.0
0.0
16,000.0
0.0
67,000.0
14,000.0
171,000.0
190,000.0
175,000.0
183,000.0
140,000.0
138,000.0
267,000.0
176,000.0
182,000.0
25,000.0
25,000.0
222,000.0
22,000.0
12,000.0
13,000.0
68,000.0
19,000.0
23,000.0
26,000.0
9,000.0
0.0
24,000.0
24,000.0
50.0
0.0
15.0
0.0
0.0
129.0
143.0
130.0
2,577.0
3,821.0
3,799.0
1,322.0
1,391.0
8.0
1,419.0
1,325.0
1,948.0
471.0
868.0
1,500.0
47.0
780.0
276.0
337.0
774.0
155.0
150.0
190.0
0.0
330.0
0.0
15.0
158.0
1,060.0
1,796.0
1,418.0
1,278.0
1,021.0
1,111.0
1,527.0
1,148.0
1,376.0
216.0
214.0
1,286.0
26.0
155.0
120.0
510.0
255.0
21.0
15.0
43.0
0.0
24.0
0.0
5.4
0.0
0.1
0.5
1.2
0.6
40.3
0.0
0.1
0.1
0.0
0.1
0.1
0.2
0.2
0.3
0.0
5.0
6.0
0.0
0.0
0.0
0.1
2.2
0.0
200.0
7,700.0
61,800.0
31,000.0
14,400.0
21,800.0
7,800.0
0.0
80,900.0
6,200.0
8,400.0
169,200.0
17,700.0
17,050.0
16,400.0
14,300.0
15,600.0
96,400.0
96,700.0
5,100.0
65,000.0
0.0
0.0
3,400.0
0.0
0.0
12,000.0
47,000.0
30,000.0
41,000.0
60,000.0
34,000.0
0.0
48,000.0
10,000.0
40,000.0
1,257,000.0
125,000.0
122,500.0
120,000.0
113,000.0
122,000.0
56,000.0
81,000.0
11,000.0
32,000.0
90,000.0
21,000.0
6,000.0
0.0
0.0
47.0
27.0
200.0
200.0
170.0
130.0
0.0
1,663.0
22.0
45.0
41.0
10.0
8.0
6.0
25.0
13.0
519.0
740.0
37.0
1,891.0
587.0
289.0
27.0
0.0
0.0
90.0
840.0
27,000.0
26,130.0
26,200.0
310.0
0.0
300.0
100.0
100.0
320.0
30.0
25.0
20.0
30.0
30.0
7,540.0
7,510.0
130.0
680.0
6,020.0
1,300.0
120.0
0.0
0.0
8,000.0
83,000.0
62,000.0
46,000.0
39,000.0
17,000.0
0.0
27,000.0
10,000.0
10,000.0
110,000.0
11,000.0
11,000.0
11,000.0
10,000.0
11,000.0
122,000.0
224,000.0
8,000.0
33,000.0
30,000.0
53,000.0
5,000.0
0.0
0.0
12.0
15.0
2,772.0
1,169.0
1,417.0
98.0
0.0
55.0
21.0
25.0
20.0
3.0
8.5
14.0
4.0
3.0
1,330.0
1,672.0
20.0
35.0
110.0
917.0
35.0
0.0
0.0
0.1
2.5
0.1
0.3
0.3
0.9
1.9
2.9
0.1
1.3
0.0
2.2
2.7
0.0
0.0
0.0
2,200.0
4,100.0
7,600.0
65,000.0
23,000.0
0.0
0.0
200.0
22,600.0
11,100.0
22,500.0
26,400.0
6,200.0
39,200.0
200.0
0.0
1,100.0
6,000.0
7,000.0
9,000.0
26,000.0
2,000.0
7,000.0
8,000.0
0.0
0.0
30,000.0
148,000.0
241,000.0
6,000.0
98,000.0
0.0
0.0
7,000.0
36.0
42.0
41.0
94.0
54.0
314.0
750.0
0.0
390.0
85.0
103.0
124.0
86.0
1,586.0
0.0
0.0
23.0
420.0
240.0
210.0
3,950.0
520.0
2,710.0
3,010.0
0.0
8,750.0
300.0
1,090.0
1,130.0
280.0
2,910.0
0.0
0.0
80.0
2,000.0
10,000.0
12,000.0
34,000.0
37,000.0
127,000.0
114,000.0
0.0
78,000.0
11,000.0
76,000.0
49,000.0
9,000.0
158,000.0
0.0
0.0
11,000.0
80.0
38.0
41.0
3,400.0
163.0
485.0
1,632.0
0.0
2,177.0
134.0
348.0
198.0
54.0
3,414.0
0.0
0.0
11.0
0.7
0.3
0.0
1.5
3.1
3.4
4.9
682,300.0
251,100.0
19,200.0
14,600.0
14,600.0
16,100.0
18,700.0
129,000.0
53,000.0
126,000.0
66,000.0
151,000.0
119,000.0
142,000.0
77.0
102.0
94.0
209.0
253.0
138.0
159.0
2,730.0
1,830.0
1,560.0
2,700.0
3,740.0
3,330.0
3,460.0
5,000.0
12,000.0
20,000.0
37,000.0
23,000.0
26,000.0
48,000.0
55.0
38.0
272.0
940.0
478.0
421.0
1,123.0
7.8
1.4
2.6
0.1
26,500.0
26,500.0
6,100.0
0.0
107,000.0
103,000.0
24,000.0
21,000.0
377.0
282.0
16.0
289.0
2,430.0
2,500.0
100.0
1,300.0
82,000.0
78,000.0
10,000.0
53,000.0
2,135.0
2,025.0
11.0
917.0
0.0
2.8
0.0
3.5
0.1
0.1
0.0
0.0
53,600.0
0.0
40,500.0
65,000.0
65,000.0
0.0
70,000.0
11,000.0
11,000.0
70,000.0
18,000.0
4,000.0
12,000.0
400.0
253.0
5,962.0
1,200.0
32.0
126.0
250.0
5,500.0
2,400.0
30,530.0
2,530.0
360.0
810.0
800.0
13,000.0
19,000.0
24,000.0
121,000.0
31,000.0
27,000.0
29,000.0
120.0
19.0
258.0
4,500.0
17.0
19.0
16.0
7.2
4.5
0.0
0.8
0.0
0.0
2.6
15.7
0.0
47.0
7.4
4.9
0.0
13.2
0.0
0.0
0.0
5,700.0
5,100.0
59,100.0
221,800.0
0.0
0.0
6,100.0
12,700.0
0.0
3,600.0
5,500.0
5,600.0
0.0
71,400.0
46,600.0
79,700.0
72,300.0
14,000.0
9,000.0
5,000.0
5,000.0
10,000.0
10,000.0
6,000.0
28,000.0
11,000.0
0.0
10,000.0
7,000.0
105,000.0
110,000.0
6,000.0
6,000.0
6,000.0
760.0
71.0
82.0
110.0
407.0
116.0
143.0
68.0
364.0
107.0
85.0
66.0
17.0
1,300.0
1,325.0
70.0
89.0
75.0
220.0
170.0
1,350.0
12,000.0
1,170.0
1,770.0
250.0
4,060.0
460.0
400.0
340.0
430.0
3,920.0
4,200.0
480.0
970.0
1,010.0
12,000.0
7,000.0
20,000.0
15,000.0
28,000.0
22,000.0
9,000.0
42,000.0
12,000.0
4,000.0
10,000.0
12,000.0
121,000.0
120,000.0
12,000.0
27,000.0
25,000.0
73.0
49.0
0.0
195.0
21.0
27.0
61.0
305.0
117.0
11.0
122.0
112.0
1,200.0
1,275.0
22.0
14.0
29.0
2.3
2.3
1.6
0.0
53.0
1.3
76.0
68.8
38.2
0.1
0.0
0.0
0.0
15,400.0
15,400.0
15,400.0
0.0
12,300.0
6,500.0
10,700.0
12,300.0
17,100.0
17,500.0
16,300.0
18,400.0
17,900.0
700,000.0
505,000.0
782,000.0
61,000.0
81,000.0
25,000.0
40,000.0
35,000.0
45,000.0
61,000.0
91,000.0
83,000.0
86,000.0
36.0
11.0
25.0
28.0
94.0
50.0
19.0
62.0
17.0
28.0
30.0
29.0
30.0
240.0
440.0
220.0
140.0
800.0
340.0
470.0
400.0
800.0
140.0
150.0
70.0
150.0
29,000.0
20,000.0
23,000.0
5,000.0
57,000.0
10,000.0
12,000.0
28,000.0
16,000.0
5,000.0
7,000.0
8,000.0
11,000.0
11.0
30.0
10.0
3.0
990.0
69.0
160.0
180.0
243.0
3.0
7.0
2.0
22.0
4.3
183.9
47.0
0.0
0.0
0.1
0.1
0.0
482.9
461.6
0.5
7.9
2.9
0.0
78,700.0
200.0
115,900.0
0.0
0.0
0.0
15,100.0
0.0
19,300.0
18,400.0
78,700.0
6,700.0
7,000.0
0.0
255,000.0
0.0
277,000.0
197,000.0
67,000.0
21,000.0
21,000.0
40,000.0
99,000.0
127,000.0
35,000.0
10,000.0
31,000.0
5,000.0
1,220.0
0.0
1,658.0
128.0
427.0
289.0
289.0
454.0
130.0
180.0
297.0
59.0
69.0
62.0
5,730.0
50.0
15,700.0
3,550.0
2,100.0
1,300.0
3,300.0
3,630.0
2,710.0
2,300.0
1,900.0
270.0
970.0
470.0
392,000.0
0.0
280,000.0
65,000.0
72,000.0
53,000.0
53,000.0
143,000.0
79,000.0
76,000.0
58,000.0
11,000.0
11,000.0
8,000.0
2,482.0
0.0
2,517.0
547.0
702.0
917.0
917.0
3,055.0
897.0
597.0
855.0
114.0
77.0
88.0
0.0
0.1
0.0
1.2
1.1
0.0
2.4
6.0
0.0
0.0
0.2
0.2
4.3
0.0
65,000.0
83,400.0
90,100.0
0.0
0.0
14,600.0
27,600.0
0.0
0.0
15,200.0
15,200.0
9,500.0
11,000.0
43,000.0
11,000.0
24,000.0
5,000.0
0.0
31,000.0
48,000.0
450,000.0
360,000.0
121,000.0
199,000.0
16,000.0
101.0
188.0
34.0
73.0
253.0
0.0
463.0
100.0
0.0
0.0
9.0
15.0
53.0
490.0
1,500.0
2,700.0
1,570.0
3,400.0
0.0
4,010.0
2,380.0
0.0
0.0
50.0
90.0
370.0
12,000.0
22,000.0
19,000.0
23,000.0
23,000.0
0.0
53,000.0
14,000.0
0.0
0.0
12,000.0
19,000.0
18,000.0
120.0
851.0
38.0
13.0
41.0
0.0
696.0
262.0
0.0
0.0
4.0
5.0
177.0
0.1
65,000.0
26,000.0
72.0
370.0
33,000.0
67.0
1,228.0
467.0
38.0
56.0
249.0
3.0
0.0
0.0
0.0
0.0
0.0
159.0
0.0
0.0
26
Fsforo
27
Potssio
28
Selnio
29
Sdio
30
Zinco
31
gua (g)
32
Fibra (g)
0.0
44,000.0
4,000.0
0.0
0.0
0.0
29,000.0
28,000.0
153,000.0
16,000.0
484,000.0
0.0
340,000.0
133,000.0
2,000.0
2,000.0
0.0
194,000.0
187,000.0
401,000.0
157,000.0
705,000.0
0.0
0.3
1.2
0.6
0.6
0.0
0.6
1.5
14.2
0.0
2.5
0.0
1,000.0
28,000.0
2,000.0
1,000.0
0.0
28,000.0
25,000.0
17,000.0
0.0
1,000.0
0.0
320.0
30.0
10.0
10.0
0.0
180.0
200.0
1,160.0
100.0
3,080.0
0.0
91.6
1.3
0.2
0.0
100.0
95.1
95.6
58.6
87.2
4.7
0.0
0.5
0.0
0.0
0.0
0.0
1.3
0.9
2.1
1.4
12.2
358,000.0
358,000.0
0.0
0.0
0.0
8,000.0
8,000.0
7,000.0
236,000.0
188,000.0
95,000.0
115,000.0
108,000.0
333,000.0
191,000.0
217,000.0
254,000.0
523,000.0
452,000.0
290,000.0
221,000.0
3,000.0
0.0
203,000.0
20,000.0
22,000.0
57,000.0
47,000.0
62,000.0
649,000.0
658,000.0
0.0
0.0
0.0
109,000.0
130,000.0
124,000.0
327,000.0
311,000.0
76,000.0
115,000.0
86,000.0
223,000.0
444,000.0
237,000.0
252,000.0
429,000.0
371,000.0
680,000.0
322,000.0
8,000.0
1,000.0
413,000.0
191,000.0
358,000.0
421,000.0
337,000.0
407,000.0
366.0
473,000.0
230,000.0
325,000.0
316,000.0
262,000.0
276,000.0
1,524,000.0
146,000.0
660,000.0
5.6
7.5
0.0
0.0
0.0
0.1
0.1
0.4
36.5
30.2
0.0
15.1
0.0
23.4
36.5
65.7
36.5
0.0
34.0
2.4
36.6
0.9
0.0
33.1
0.1
1.0
0.3
0.6
0.3
17,000.0
6,000.0
0.0
0.0
0.0
1,000.0
2,000.0
1,000.0
90,000.0
68,000.0
1,000.0
5,000.0
1,000.0
7,000.0
37,000.0
50,000.0
39,000.0
2,000.0
30,000.0
0.0
90,000.0
872,000.0
2,000.0
54,000.0
2,000.0
1,000.0
6,000.0
55,000.0
6,000.0
2,910.0
3,310.0
0.0
0.0
120.0
110.0
100.0
990.0
370.0
1,100.0
1,090.0
1,160.0
2,020.0
520.0
480.0
600.0
3,970.0
3,200.0
2,450.0
3,890.0
220.0
0.0
450.0
70.0
150.0
290.0
300.0
290.0
1.8
1.6
0.0
0.0
0.0
86.0
86.4
83.5
72.1
79.9
13.3
11.6
12.9
10.4
71.0
74.0
68.1
8.2
2.8
5.3
75.6
80.0
0.0
81.2
80.5
74.9
79.3
77.3
81.6
1.2
0.3
0.7
2.5
0.2
23.6
14.3
26.5
19.9
455,000.0
2,000.0
78,000.0
33,000.0
2,000.0
68,000.0
21,000.0
684,000.0
12,000.0
1,100.0
160.0
350.0
410.0
290.0
3,190.0
6,810.0
2,020.0
5,780.0
36.7
92.4
87.6
89.3
94.6
72.6
3.0
54.0
5.2
6.0
8.0
0.0
0.0
0.0
1.4
0.2
1.3
0.0
0.0
0.0
1.3
0.0
3.5
0.0
0.0
0.0
10.6
8.8
9.7
0.0
3.2
0.0
0.0
0.9
2.6
2.2
3.0
2.4
1.6
2.9
3.4
2.8
2.6
1.1
0.0
33.2
0.0
3.3
143,000.0
25,000.0
40,000.0
66,000.0
38,000.0
190,000.0
734,000.0
99,000.0
593,000.0
205,000.0
0.0
217,000.0
0.0
0.0
29,000.0
35,000.0
42,000.0
332,000.0
355,000.0
346,000.0
221,000.0
366,000.0
176,000.0
206,000.0
260,000.0
308,000.0
208,000.0
152,000.0
113,000.0
86,000.0
170,000.0
10,000.0
69,000.0
56,000.0
44,000.0
229,000.0
260,000.0
0.0
105,000.0
0.0
221,000.0
52,000.0
352,000.0
301,000.0
407,000.0
445,000.0
407,000.0
406,000.0
379,000.0
411,000.0
415,000.0
38,000.0
38,000.0
488,000.0
322,000.0
230,000.0
200,000.0
67,000.0
297,000.0
167,000.0
210,000.0
60,000.0
0.0
312,000.0
261,000.0
185,000.0
0.0
314,000.0
370,000.0
0.0
146,000.0
320,000.0
292,000.0
510,000.0
432,000.0
405,000.0
280,000.0
981,000.0
286,000.0
559,000.0
567,000.0
715,000.0
372,000.0
407,000.0
356,000.0
318,000.0
166,000.0
169,000.0
389,000.0
447,000.0
299,000.0
329,000.0
374,000.0
0.0
118,000.0
0.0
356,000.0
202,000.0
1,483,000.0
1,795,000.0
1,185,000.0
1,542,000.0
1,406,000.0
1,359,000.0
983,000.0
1,393,000.0
1,464,000.0
211,000.0
209,000.0
1,042,000.0
364,000.0
170,000.0
138,000.0
680,000.0
230,000.0
229,000.0
370,000.0
67,000.0
0.0
420,000.0
230,000.0
38.0
0.0
44.1
0.0
0.0
0.5
0.1
0.6
13.9
0.0
70.7
37.7
1.6
4.5
3.0
8.4
6.8
4.5
3.6
10.1
9.3
0.0
1.3
1.6
0.9
0.6
37.4
31.8
0.0
22.7
0.0
36.5
2.3
3.2
12.8
11.0
12.8
3.2
3.2
8.2
27.9
13.0
0.6
0.6
12.8
37.0
58.0
41.6
0.6
54.6
13.5
32.0
7.6
0.0
16.8
68.1
148,000.0
0.0
90,000.0
110,000.0
0.0
4,000.0
69,000.0
29,000.0
2,000.0
2,000.0
5,000.0
9,000.0
15,000.0
90,000.0
24,000.0
10,000.0
20,000.0
79,000.0
41,000.0
20,000.0
5,000.0
10,000.0
20,000.0
25,000.0
43,000.0
30,000.0
293,000.0
333,000.0
0.0
744,000.0
0.0
86,000.0
2,000.0
5,000.0
16,000.0
5,000.0
12,000.0
24,000.0
12,000.0
38,000.0
12,000.0
8,000.0
6,000.0
6,000.0
12,000.0
1,163,000.0
860,000.0
697,000.0
10,000.0
71,000.0
86,000.0
116,000.0
1,087,000.0
0.0
87,000.0
140,000.0
1,110.0
0.0
630.0
0.0
0.0
170.0
240.0
180.0
2,650.0
3,330.0
2,930.0
2,130.0
3,010.0
740.0
2,010.0
2,650.0
3,310.0
2,300.0
1,060.0
1,100.0
520.0
830.0
130.0
420.0
440.0
270.0
3,540.0
4,020.0
0.0
750.0
0.0
470.0
540.0
3,650.0
3,670.0
3,650.0
2,810.0
2,790.0
2,790.0
3,350.0
2,280.0
2,550.0
240.0
240.0
2,830.0
2,140.0
2,300.0
2,850.0
550.0
2,670.0
2,060.0
580.0
300.0
2,340.0
3,070.0
75.9
0.0
63.6
0.0
0.0
89.1
88.3
88.9
10.6
9.6
10.3
10.1
11.3
1.3
1.0
1.3
1.4
1.5
1.1
47.0
92.5
8.6
90.6
86.0
84.5
92.1
79.0
76.2
0.0
23.2
0.0
78.2
93.2
11.0
11.3
12.1
11.7
11.8
11.8
10.8
11.3
10.1
90.3
90.3
11.1
71.1
52.1
53.9
30.1
76.5
76.1
75.8
76.7
0.0
68.3
71.8
0.0
0.0
0.0
0.0
0.0
1.7
2.8
0.8
15.1
12.2
12.2
15.6
25.5
0.2
7.0
8.0
10.9
3.4
5.4
9.0
1.0
5.0
3.6
3.8
2.0
2.0
0.0
0.0
0.0
2.6
0.0
0.0
2.1
15.2
15.2
24.4
24.9
24.9
15.2
18.3
15.5
12.7
2.7
3.4
25.1
0.0
0.0
0.0
9.8
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
8,000.0
222,000.0
219,000.0
127,000.0
162,000.0
34,000.0
0.0
144,000.0
17,000.0
14,000.0
968,000.0
95,000.0
93,500.0
92,000.0
84,000.0
101,000.0
451,000.0
385,000.0
9,000.0
221,000.0
387,000.0
189,000.0
11,000.0
0.0
0.0
139,000.0
450,000.0
196,000.0
242,000.0
242,000.0
312,000.0
0.0
275,000.0
184,000.0
181,000.0
1,794,000.0
150,000.0
145,000.0
140,000.0
132,000.0
156,000.0
955,000.0
1,724,000.0
102,000.0
246,000.0
354,000.0
223,000.0
107,000.0
0.0
0.0
0.3
36.5
54.9
18.2
13.0
0.2
0.0
41.4
0.1
0.5
27.3
3.3
2.9
2.5
3.7
3.1
8.3
7.2
0.1
44.8
44.8
63.2
0.0
0.0
0.0
0.0
54,000.0
721,000.0
581,000.0
710,000.0
3,000.0
0.0
296,000.0
4,000.0
0.0
535,000.0
44,000.0
45,500.0
47,000.0
43,000.0
42,000.0
6,000.0
18,000.0
21,000.0
44,000.0
372,000.0
6,000.0
1,000.0
0.0
0.0
70.0
420.0
2,900.0
1,160.0
1,600.0
140.0
3,020.0
40.0
70.0
4,080.0
420.0
450.0
480.0
370.0
420.0
4,780.0
2,830.0
60.0
1,530.0
1,730.0
1,410.0
40.0
0.0
0.0
90.9
77.9
3.0
3.0
3.0
83.1
0.0
76.8
87.7
86.8
3.2
89.9
89.6
89.2
88.1
90.8
10.4
10.2
92.5
78.6
80.6
9.9
85.6
0.0
0.0
1.1
0.0
2.4
3.4
3.2
3.0
0.0
0.0
0.3
2.4
0.0
0.0
0.0
0.0
0.0
0.0
30.5
19.0
0.4
0.0
0.0
3.2
2.4
0.0
4,000.0
11,000.0
15,000.0
197,000.0
89,000.0
210,000.0
285,000.0
0.0
243,000.0
27,000.0
256,000.0
244,000.0
26,000.0
346,000.0
0.0
0.0
15,000.0
52,000.0
112,000.0
267,000.0
320,000.0
270,000.0
287,000.0
195,000.0
0.0
486,000.0
191,000.0
238,000.0
152,000.0
201,000.0
441,000.0
0.0
0.0
163,000.0
0.8
0.4
0.4
44.8
0.6
15.5
2.7
0.0
17.3
0.7
7.7
13.9
0.0
4.9
0.0
0.0
20.0
4,000.0
1,000.0
16,000.0
286,000.0
15,000.0
35,000.0
5,000.0
0.0
231,000.0
67,000.0
615,000.0
722,000.0
0.0
2,000.0
0.0
0.0
166,000.0
220.0
100.0
180.0
1,600.0
460.0
2,210.0
1,680.0
0.0
3,650.0
270.0
1,480.0
1,580.0
170.0
3,090.0
0.0
0.0
30.0
17.1
91.5
90.2
80.6
76.1
10.4
8.7
0.0
5.8
91.9
1.5
40.5
87.6
4.1
0.0
0.0
87.6
0.2
0.4
0.9
0.0
2.0
7.3
8.5
0.0
7.3
1.8
4.6
0.0
1.7
6.7
0.0
0.0
0.0
390,000.0
191,000.0
334,000.0
126,000.0
99,000.0
103,000.0
155,000.0
109,000.0
134,000.0
175,000.0
142,000.0
100,000.0
131,000.0
184,000.0
56.0
31.7
13.5
24.6
17.3
31.0
28.8
48,000.0
140,000.0
628,000.0
599,000.0
681,000.0
592,000.0
521,000.0
2,300.0
1,110.0
390.0
1,020.0
740.0
680.0
1,210.0
52.3
75.8
53.0
36.7
36.4
30.4
35.7
0.0
0.0
1.3
4.0
2.4
2.5
3.6
202,000.0
228,000.0
5,000.0
189,000.0
248,000.0
230,000.0
257,000.0
223,000.0
40.3
32.9
0.6
63.2
472,000.0
420,000.0
3,000.0
6,000.0
1,800.0
1,700.0
70.0
1,410.0
38.6
36.9
88.8
9.9
6.8
7.4
1.8
3.2
200,000.0
203,000.0
269,000.0
277,000.0
184,000.0
263,000.0
200,000.0
230.0
21,000.0
11,000.0
304,000.0
279,000.0
206,000.0
172,000.0
20,000.0
119,000.0
24,000.0
14,000.0
20,000.0
26,000.0
490,000.0
485,000.0
188,000.0
243,000.0
229,000.0
394.0
138,000.0
271,000.0
230,000.0
410,000.0
361,000.0
288,000.0
490,000.0
373.0
136,000.0
119,000.0
299,000.0
255,000.0
293,000.0
254,000.0
190,000.0
996,000.0
212,000.0
23,000.0
175,000.0
211,000.0
1,025,000.0
1,042,000.0
208,000.0
393,000.0
369,000.0
44.0
13.9
67.0
3.8
32.7
48.1
36.5
920.0
1,900.0
3,070.0
4,530.0
450.0
1,150.0
640.0
37.0
73.8
71.8
3.5
79.1
75.6
68.5
0.0
0.0
0.0
9.6
0.0
0.0
0.0
0.1
0.1
37.0
70.8
24.4
28.6
0.1
0.5
0.3
0.0
0.0
0.1
7.0
9.3
20.2
30.3
35.4
697,000.0
74,000.0
140,000.0
0.0
81,000.0
90,000.0
44,000.0
169.0
2,000.0
1,000.0
1,038,000.0
71,000.0
49,000.0
71,000.0
0.0
7,000.0
2,000.0
1,208,000.0
3,000.0
4,000.0
1,000.0
405,000.0
833,000.0
52,000.0
2.2
170.0
100.0
2,360.0
2,260.0
1,240.0
2,980.0
170.0
570.0
170.0
20.0
130.0
250.0
2,200.0
2,300.0
1,170.0
1,870.0
2,270.0
96.7
83.7
72.0
62.3
74.1
76.6
88.9
31.8
92.0
94.1
93.9
92.2
3.9
2.0
40.2
75.0
72.9
0.7
3.1
0.0
0.0
0.0
0.0
1.5
8.2
0.9
1.2
1.7
2.1
10.3
10.3
0.0
0.0
1.0
546,000.0
354,000.0
463,000.0
134,000.0
63,000.0
20,000.0
26,000.0
42,000.0
30,000.0
134,000.0
163,000.0
159,000.0
190,000.0
121,000.0
76,000.0
84,000.0
86,000.0
303,000.0
233,000.0
170,000.0
230,000.0
243,000.0
86,000.0
84,000.0
104,000.0
137,000.0
14.5
17.0
14.4
9.0
0.7
0.6
0.3
0.9
0.6
9.0
9.9
9.7
9.4
819,000.0
627,000.0
619,000.0
406,000.0
8,000.0
39,000.0
18,000.0
28,000.0
27,000.0
406,000.0
330,000.0
364,000.0
330,000.0
3,900.0
2,920.0
2,760.0
380.0
600.0
280.0
180.0
270.0
220.0
380.0
410.0
400.0
470.0
41.5
50.0
53.8
81.0
90.2
95.3
92.2
91.0
90.4
82.5
80.7
79.8
81.0
0.0
0.0
0.0
0.0
3.2
1.6
2.5
3.1
2.1
0.0
0.0
0.0
0.0
642,000.0
0.0
704,000.0
194,000.0
164,000.0
189,000.0
189,000.0
258,000.0
49,000.0
44,000.0
241,000.0
24,000.0
19,000.0
29,000.0
813,000.0
0.0
1,797,000.0
620,000.0
484,000.0
223,000.0
223,000.0
215,000.0
558,000.0
346,000.0
244,000.0
237,000.0
188,000.0
212,000.0
25.4
0.0
17.8
1.5
0.6
63.2
63.2
73.0
1.0
1.4
78.8
0.0
0.1
0.4
30,000.0
0.0
2,000.0
15,000.0
14,000.0
6,000.0
6,000.0
8,000.0
79,000.0
322,000.0
21,000.0
5,000.0
10,000.0
42,000.0
4,340.0
10.0
4,890.0
990.0
1,170.0
1,410.0
1,410.0
2,370.0
530.0
460.0
1,920.0
170.0
140.0
140.0
7.0
0.0
8.5
67.5
69.1
9.9
9.9
7.3
91.4
91.8
9.0
94.5
94.3
94.8
27.3
0.0
9.3
4.2
1.1
3.2
3.2
0.0
2.2
2.4
3.3
1.2
1.0
0.9
36,000.0
245,000.0
168,000.0
202,000.0
202,000.0
0.0
132,000.0
104,000.0
0.0
0.0
95,000.0
157,000.0
38,000.0
258,000.0
361,000.0
429,000.0
340,000.0
318,000.0
0.0
210,000.0
97,000.0
0.0
0.0
155,000.0
255,000.0
261,000.0
0.4
12.6
28.2
26.4
9.7
0.0
5.7
11.3
0.0
0.0
2.2
3.6
0.2
23,000.0
52,000.0
1,439,000.0
55,000.0
51,000.0
0.0
580,000.0
312,000.0
0.0
0.0
46,000.0
77,000.0
8,000.0
280.0
660.0
3,980.0
3,940.0
2,090.0
590.0
970.0
320.0
95.3
71.4
58.1
72.1
73.6
0.0
4.5
5.1
0.0
0.0
87.9
85.2
94.8
0.7
0.0
0.0
0.0
0.0
0.0
3.4
1.9
0.0
0.0
0.0
0.0
1.0
270,000.0
317,000.0
12.6
51,000.0
990.0
72.8
0.1
26.0
2.0
0.0
38.0
0.0
24.4
61.0
500.0
0.0
0.0
1,090.0
360.0
2.0
0.0
0.0
0.0
0.0
0.0
33
34
35
36
37
38
Colesterol (mg) Gord. saturadas/aGord.
(g) Monoinsaturadas
Gord. Polinsaturadas
(g)
Aucares
(g) (g) ndice Glicmico
0.0
0.0
0.0
0.0
0.0
0.0
0.1
0.0
0.0
1.4
70.0
0.0
0.0
0.0
0.0
97.0
60.0
0.0
0.0
0.0
0.0
97.8
66.0
0.0
0.0
0.0
0.0
99.8
63.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.1
0.8
15.0
0.0
0.0
0.0
0.0
0.5
15.0
0.0
0.1
0.0
0.2
1.0
30.0
0.0
0.0
0.1
0.0
9.9
39.0
0.0
3.7
30.9
12.1
3.9
15.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
60.0
57.0
0.0
0.0
0.0
0.0
45.0
42.0
38.0
0.0
0.0
0.0
65.0
0.0
0.0
43.0
0.0
0.0
0.0
0.0
0.0
10.3
6.9
0.0
0.0
0.0
0.0
0.0
0.0
2.0
0.1
0.1
0.2
0.2
0.6
0.2
0.8
1.3
1.2
1.3
4.5
0.6
1.4
13.8
0.1
0.1
0.1
0.0
0.0
0.0
23.7
24.6
0.0
0.0
0.0
0.0
0.0
0.0
3.7
0.1
0.2
0.2
0.2
1.1
0.2
0.8
1.6
2.2
3.3
45.7
0.6
7.9
73.0
0.1
0.0
0.0
0.0
0.0
0.0
13.9
15.7
0.0
0.0
0.0
0.0
0.0
0.0
2.1
0.2
0.1
0.2
0.2
1.0
0.3
1.1
1.4
2.5
3.3
7.9
0.4
0.9
10.5
0.2
0.0
0.1
0.0
0.0
0.0
9.2
4.2
0.0
0.0
0.0
9.9
10.0
14.3
0.0
0.0
0.0
0.1
0.0
0.9
0.0
0.0
0.0
0.0
0.8
4.3
0.0
0.0
0.0
0.0
15.5
12.2
0.8
4.2
1.2
40.0
18.0
80.0
0.0
0.0
59.0
46.0
49.0
0.0
0.0
62.0
58.0
70.0
55.0
0.0
0.0
0.0
60.0
65.0
15.0
0.0
15.0
0.0
0.0
46.0
53.0
85.0
61.0
85.0
0.0
0.0
0.0
0.0
0.0
66.0
0.0
45.0
0.0
0.0
0.0
0.0
0.0
0.0
2.1
8.1
5.2
7.8
0.0
0.0
0.0
0.0
0.0
2.4
4.6
7.0
23.8
0.0
0.1
0.1
0.0
0.1
0.5
0.4
1.7
7.8
0.7
2.4
6.8
1.7
2.2
0.0
1.8
0.0
5.9
60.0
20.0
64.0
15.0
15.0
0.0
20.0
50.0
25.0
152.0
0.0
70.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
21.0
8.0
6.0
3.0
23.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
78.0
89.0
0.0
67.0
0.0
71.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
57.0
158.0
255.0
0.0
345.0
80.0
64.0
36.0
0.0
84.0
515.0
0.3
7.4
3.3
1.3
0.8
0.0
0.0
0.0
0.2
0.3
0.3
0.2
0.2
19.4
18.5
22.0
24.5
18.5
28.4
29.7
0.1
0.1
0.1
0.1
0.1
0.1
0.2
0.3
0.0
11.7
0.0
0.1
0.0
0.4
0.2
0.2
0.3
0.1
0.2
0.1
0.2
0.3
0.1
0.0
0.7
1.0
10.6
9.6
0.1
1.6
1.0
0.6
0.1
0.0
2.8
1.6
0.3
63.3
5.5
0.9
0.6
0.0
0.0
0.0
0.2
0.2
0.2
0.1
0.2
9.1
9.5
11.5
12.8
7.2
0.0
1.4
0.0
0.1
0.0
0.0
0.1
0.0
0.2
0.2
0.0
5.5
0.0
0.1
0.0
0.1
0.1
0.2
0.1
0.1
0.1
0.1
0.2
0.1
0.0
0.0
0.2
1.3
13.3
12.4
0.2
1.2
1.2
0.8
0.1
0.0
1.9
0.8
0.7
28.1
3.4
0.1
0.1
0.0
0.1
0.1
0.8
0.8
0.8
0.6
0.5
1.0
1.1
1.2
1.3
1.4
0.0
0.4
0.2
0.3
0.2
0.2
0.3
0.0
0.4
0.4
0.0
1.1
0.0
0.5
0.1
0.6
0.4
1.4
0.5
0.5
0.6
1.1
0.4
0.5
0.1
0.1
1.1
0.4
2.6
3.2
0.3
1.3
1.0
0.4
0.1
0.0
0.9
0.3
0.0
0.0
0.0
4.7
1.7
4.2
4.7
3.9
1.0
0.4
0.4
0.8
8.0
59.0
47.9
36.7
24.0
51.5
54.1
6.2
2.0
0.0
0.5
2.2
0.0
1.9
0.0
0.0
0.0
11.3
100.0
0.0
1.9
2.1
2.1
3.9
0.0
2.2
2.1
0.0
2.1
2.1
3.3
0.0
0.0
1.1
0.0
0.0
47.9
0.0
0.0
0.0
0.1
100.0
0.0
0.0
0.0
0.0
0.0
10.0
0.0
15.0
45.0
45.0
34.0
50.0
55.0
30.0
43.0
44.0
30.0
30.0
30.0
40.0
30.0
45.0
15.0
62.0
15.0
15.0
15.0
15.0
0.0
0.0
0.0
67.0
100.0
0.0
15.0
30.0
30.0
30.0
30.0
30.0
30.0
30.0
30.0
30.0
35.0
35.0
30.0
0.0
0.0
0.0
61.0
0.0
0.0
0.0
0.0
20.0
0.0
0.0
0.0
0.0
32.0
0.0
4.0
0.0
0.0
0.0
95.0
0.0
0.0
20.0
5.0
6.5
8.0
10.0
2.0
0.0
0.0
0.0
233.0
112.0
0.0
0.0
0.0
10.3
0.0
0.3
0.4
4.9
0.2
0.0
0.0
0.2
0.0
0.0
0.5
0.6
0.9
1.3
1.9
0.1
0.2
0.2
0.0
0.4
0.1
0.3
0.0
0.0
19.5
0.0
0.8
0.4
0.1
0.2
0.0
0.0
0.3
0.0
0.0
0.2
0.3
0.7
1.1
0.8
0.0
0.2
0.1
0.0
0.1
0.1
0.2
0.0
0.0
65.7
0.0
0.7
0.8
0.1
0.6
0.3
0.0
0.2
0.0
0.0
0.0
0.0
0.1
0.2
0.2
0.0
0.5
0.3
0.1
0.5
0.1
0.6
0.1
0.0
0.0
7.0
0.0
12.9
30.3
32.2
9.0
100.0
0.0
8.8
9.4
52.0
5.2
5.1
5.1
5.3
5.1
2.0
8.5
2.4
0.0
0.0
2.7
10.4
0.0
0.0
25.0
0.0
70.0
69.0
71.0
53.0
45.0
0.0
52.0
42.0
30.0
32.0
31.0
31.0
30.0
33.0
30.0
30.0
20.0
0.0
0.0
47.0
36.0
95.0
0.0
0.0
0.0
28.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
16.0
0.0
0.0
0.0
485.0
0.0
0.0
0.0
0.1
0.4
0.3
0.7
0.7
12.9
0.8
0.0
3.9
6.9
0.0
6.1
9.4
19.9
0.0
0.0
0.0
0.0
0.5
0.4
1.3
0.8
27.6
2.4
0.0
7.1
7.1
0.1
8.9
20.2
29.0
0.0
0.0
0.1
0.1
0.6
0.5
2.2
2.1
54.7
1.3
0.1
13.6
2.0
0.1
47.2
66.0
40.3
0.0
82.1
6.2
7.9
0.0
6.3
0.6
0.0
0.0
31.0
3.8
3.8
0.0
7.9
2.6
0.0
0.0
0.7
55.0
76.0
67.0
0.0
54.0
60.0
66.0
0.0
60.0
40.0
63.0
55.0
43.0
15.0
0.0
0.0
0.0
1,234.0
423.0
12.0
0.0
0.0
1.0
0.0
9.6
3.1
0.5
0.7
0.7
0.6
0.8
11.7
3.8
0.9
1.6
0.7
0.8
0.8
4.2
1.4
0.8
1.7
1.4
2.1
1.4
0.6
0.8
0.0
8.1
4.3
4.7
5.8
0.0
0.0
70.0
56.0
74.0
62.0
72.0
0.0
0.0
0.0
0.0
0.7
0.9
0.0
0.3
1.6
0.8
0.0
0.2
0.6
1.9
0.0
0.6
5.6
6.4
5.9
2.7
71.0
60.0
59.0
42.0
150.0
77.0
515.0
0.0
48.0
39.0
55.0
28.0
0.0
0.0
67.0
331.0
62.0
84.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
68.0
65.0
68.0
14.5
2.3
1.4
6.2
0.3
1.1
1.0
0.9
0.0
0.0
1.1
5.5
0.2
0.8
0.0
0.1
0.0
0.1
0.1
0.0
5.6
5.6
15.0
1.2
1.9
25.6
1.5
0.7
40.8
0.2
1.5
2.1
0.7
0.0
0.0
0.9
7.4
0.1
0.5
0.1
0.3
0.0
0.0
0.0
0.0
23.8
24.2
20.0
1.4
2.4
0.8
0.8
0.6
21.6
0.3
0.9
2.5
1.6
0.0
0.0
1.1
1.7
0.2
0.7
0.1
0.4
0.0
0.1
0.1
0.1
13.7
13.9
4.8
0.6
0.6
0.0
0.0
0.0
4.0
0.0
0.0
0.0
0.0
0.0
0.0
20.0
0.0
0.0
0.0
1.4
9.8
0.0
0.0
0.0
0.0
8.4
41.7
0.0
1.1
2.4
4.2
7.7
7.8
0.0
0.0
1.0
15.0
38.0
0.0
0.0
0.0
0.0
42.0
35.0
15.0
15.0
15.0
15.0
15.0
15.0
0.0
0.0
0.0
114.0
79.0
64.0
7.0
0.0
0.0
0.0
0.0
0.0
4.0
10.0
17.0
7.0
17.6
13.2
10.1
0.3
0.0
0.0
0.0
0.0
0.0
0.6
1.0
1.7
0.2
7.7
6.6
4.5
0.0
0.0
0.0
0.0
0.0
0.0
0.3
0.4
0.8
0.1
0.7
0.8
0.5
0.0
0.0
0.0
0.0
0.0
0.1
0.0
0.1
0.1
0.0
2.2
1.0
1.1
3.0
1.2
1.9
3.2
2.3
3.8
2.7
3.7
2.7
1.9
0.0
0.0
0.0
30.0
35.0
15.0
15.0
15.0
15.0
30.0
30.0
30.0
30.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
84.0
0.0
0.0
0.0
3.7
15.7
2.9
0.8
0.9
0.3
0.3
0.3
0.1
0.1
1.2
0.0
0.0
0.0
7.5
22.8
4.4
1.3
1.5
0.2
0.2
0.2
0.0
0.0
1.3
0.0
0.0
0.0
28.7
57.7
11.3
3.2
3.8
0.6
0.6
0.6
0.2
0.2
1.3
0.1
0.1
0.1
1.6
0.0
7.3
0.0
0.0
2.7
2.7
0.0
0.4
0.4
1.9
2.6
2.4
0.0
35.0
0.0
18.0
30.0
15.0
42.0
42.0
37.0
15.0
15.0
50.0
30.0
30.0
30.0
0.0
58.0
41.0
33.0
85.0
0.0
2.0
51.0
0.0
0.0
13.0
2.0
0.0
0.0
1.1
1.7
2.1
1.0
0.0
4.2
3.8
3.3
0.5
2.1
0.1
0.1
0.0
3.3
1.7
2.0
0.7
0.0
4.9
6.5
2.4
0.3
0.9
0.0
0.0
0.1
1.5
0.2
0.2
0.5
0.0
4.2
3.9
0.3
0.0
0.1
0.0
0.1
0.0
0.0
0.0
0.0
0.0
0.0
29.7
37.5
6.0
0.7
4.7
7.7
2.5
30.0
0.0
0.0
0.0
0.0
110.0
75.0
77.0
10.0
0.0
30.0
30.0
15.0
60.0
2.0
2.1
0.0
0.0
0.0
0.9
3.0
2.0
0.7
0.5
0.5
0.0
0.0
0.0
0.0
5.9
0.0
39
Comentrios
Beba pelo menos 2 a 3 litros de gua por dia.
Excelente fonte de vitamina E

Aminocidos essenciais
Fonte de protena de absoro lenta (7 horas)

Fonte de protena de absoro lenta (7 horas)


0.00
Introduza novos alimentos apenas acima desta linha com "Inserir linha".

Ficheira Academia2

Enviado por

Dados do documento

Título original

Direitos autorais

Formatos disponíveis

Compartilhar este documento

Compartilhar ou incorporar documento

Opções de compartilhamento

Você considera este documento útil?

Este conteúdo é inapropriado?

Direitos autorais:

Formatos disponíveis

Ficheira Academia2

Enviado por

Direitos autorais:

Formatos disponíveis

2/28/2014

gramas por dia

Sexo (masculino / feminino) :

ndice de Massa Corporal

Ingesto diria recomendada para as suas kcals (vitamins-minerals em mcg):

DIFERENA [ TOTAL - OBJETIVO ] gramas:

DIFERENA [ TOTAL - OBJETIVO ] Kcal:

Copyright 2008 True-Natural-Bodybuilding.com.

Mifflin - St. Jeor

kcal por dia

Gordura (g) Vit A (IU)

pyright 2008 True-Natural-Bodybuilding.com. All content is copyright protected.

Nvel de atividade fsica

ignifica que a sua ingesto de vitaminas-minerais demasiado alta):

eu nvel de calorias de manuteno (manuteno = BMR x nvel de atividade fsica).

a / desportos dirios mais trabalho fsico

sugars of total carbs

Fonte de protena de absoro rpida (2 horas)

Fonte de protena de absoro rpida (2 horas)

Fonte de protena de absoro rpida (2 horas)

Esta a tabela nutricional usada nas frmulas da folha "Plano Diettico".

Pate de foie gras, ganso

zz Introduza novos alimentos acima desta linha!

Beba pelo menos 2 a 3 litros de gua por dia.

Excelente fonte de vitamina E

Aminocidos de cadeia ramificada

Fonte de protena de absoro lenta (7 horas)

100% monohidrato de creatina

Boa fonte de cidos gordos mega-3

Boa fonte de cidos gordos mega-3

Fonte de protena de absoro rpida (2 horas)

Você também pode gostar