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3/29/2014

219481341.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
08.00 (1)
Pequeno Almoo

10.00 (2)
Meio da Manh

11.30 (3)
Almoo

15.00 (4)
Pr Treino

Masculino
20
178
69.5
?
?
1.550
2
21.9 kg/m
2
? kg/m

-20% kcal
+10% kcal

cut

2,125
30%
40%
20%

637
850
425
Quantidade
40
200
15
0
0
0
5
0

Produto
Aveia
Iogurte, magro
Whey, isolado
----------------------------------------------------------------------Total
Energia %
% da Quantidade Diria Necessria
Po integral
Peru, fiambre, gordo
Mas
----------------------------------------------------------------------Total
Energia %
% da Quantidade Diria Necessria
----------------------------------------------------------------------------------------------------------------Total
Energia %
% da Quantidade Diria Necessria
Po integral
Peru, fiambre, gordo
------------------------------------------------------------------------------------Total
Energia %
% da Quantidade Diria Necessria

40
25
150
0
0
0
0
0

0
0
0
0
0
0
0
0

100
0
0
0
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
? kcal por dia
1713 kcal por dia
? kcal por dia
2656 kcal por dia
? kcal por dia
2125 kcal por dia
? kcal por dia
2921 kcal por dia
Kcal
gramas por dia
gramas por refeio
kcal
159 gr
27 gr
kcal
212 gr
35 gr
kcal
47 gr
8 gr
Unidade
Kcal
Protena (g)
Gordura (g)
gr
156
7
27
3
gr
112
11
15
0
gr
55
13
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
323
32
42
3
39%
52%
9%
15%
20%
20%
7%
gr
88
3
16
1
gr
31
5
1
1
gr
78
0
21
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
197
8
37
2
16%
73%
11%
9%
5%
18%
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
0
0
0
0%
0%
0%
0%
0%
0%
0%
gr
88
3
16
1
gr
31
5
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
119
8
17
2
27%
57%
16%
6%
5%
8%
5%

True-Natural-Bodybuilding.com

Page 1

3/29/2014

219481341.xlsx.ms_office

OBJETIVO
Protena:
Carbohidratos:
Gordura:
Tempo / Refeio
17.00 (5)
Ps-Treino

18:30(6)
Lanche

20.00 (7)
Jantar

00.00 (8)
Ao Deitar

cut

2,125 Kcal
30%
40%
20%

637
850
425
Quantidade
0
0
0
0
0
0
0
0

Produto
Whey, isolado
Dextrose (glucose)
------------------------------------------------------------------------------------Total
Energia %
% da Quantidade Diria Necessria
----------------------------------------------------------------------------------------------------------------Total
Energia %
% da Quantidade Diria Necessria
----------------------------------------------------------------------------------------------------------------Total
Energia %
% da Quantidade Diria Necessria
Ovos
--------------------------------------------------------------------------------------------------Total
Energia %
% da Quantidade Diria Necessria

0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0

50
0
0
0
0
0
0
0

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
159 gr
27 gr
212 gr
35 gr
47 gr
8 gr
Kcal
Protena (g)
Gordura (g)
74
18
0
0
120
0
30
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
194
18
30
0
37%
62%
1%
9%
11%
14%
0%
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0%
0%
0%
0%
0%
0%
0%
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0%
0%
0%
0%
0%
0%
0%
72
6
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
72
6
0
5
35%
2%
63%
3%
4%
0%
11%
Energy
Protena
Carbohidratos
Gordura
72
127
13
905 Kcal
288
506
117
32%
56%
13%
2,125 Kcal
159
212
47
-87
-86
-34
-1,220 Kcal
-350
-343
-308

kcal
kcal
kcal
Unidade
gr
gr
-

Download the latest version of the complete True Natural Bodybuilding diet plan excel sheet

True-Natural-Bodybuilding.com

Page 2

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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

2
30%
40%
20%

Protena:
Carbohidratos:
Gordura:
Tempo / Refeio

Masculino
20
178
69.5
?
?
1.550

Produto

TOTAL:

ndice de Massa Corporal


sexo
anos
cm
kg
%
kg
atividade

2,125 Kcal
637 kcal
850 kcal
425 kcal
Quantidade

Unidade

90%

08.00 (1)
Pequeno Almoo

IMC:
21.9
IMC magro:
?
Ritmo Metablico
Ritmo Metablico Basal :
Manuteno:
Definio :
-20%
Hipertrofia :
+10%
354 kcal/m gramas por
159 gr
212 gr
47 gr
Kcal

Protena (g)

905

32%

30

40 gr

156

231

200 gr

112

11

229

15 gr

55

13

0-

0-

0-

0-

0-

323

32

Total
Energia %

39%

% da DDR

15%

20%

40 gr

88

174

25 gr

31

131

150 gr

78

0-

0-

0-

0-

0-

197

10.00 (2)

159

Meio da Manh

Total
Energia %

16%

% da DDR

9%

5%

11.30 (3)

0-

Almoo

0-

0-

0-

0-

0-

0-

0-

Total
Energia %

0%

% da DDR

0%

0%

15.00 (4)

159

40 gr

88

Pr Treino

174

25 gr

31

0-

0-

0-

0-

0-

0-

119

Total
Energia %

27%

% da DDR
17.00 (5)
Ps-Treino

6%

5%

229

20 gr

74

18

82

30 gr

120

0-

0-

0-

0-

0-

0-

194

18

Total
Energia %

37%

% da DDR

9%

11%

18:30(6)

0-

Lanche

0-

0-

0-

0-

0-

0-

0-

Total
Energia %

0%

% da DDR

0%

0%

20.00 (7)

0-

Jantar

0-

0-

0-

0-

0-

0-

0-

Total
Energia %
% da DDR

0%
0%

0%

00.00 (8)

153

Ao Deitar

Total

50 gr

72

0-

0-

0-

0-

0-

0-

0-

72

Energia %
% da DDR

35%
3%

4%

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


TOTAL gramas:
TOTAL Kcal:

72
905

288

TOTAL%

32%

OBJETIVO gramas:

159

DIFERENA [ TOTAL - OBJETIVO ] gramas:

-87

DIFERENA [ TOTAL - OBJETIVO ] Kcal:

-1,220

-350

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

?
?
kcal
?
kcal
?
6
refeies
27 gr
35 gr
8 gr
Protena (g)

kcal por dia


1,713
kcal por dia
1,778
kcal per day
kcal por dia
2,656
kcal por dia
2,755
kcal per day
kcal por dia
2,125
kcal por dia
2,204
kcal per day
kcal por dia
2,921
kcal por dia
3,031
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)


56%

Vit B-2

Vit B-3

Vit B-5

13%

48%

84%

19%

62%

27

305

56

384

540

15

14

96

468

248

1,282

14

401

524

632

1,822

42

13%

Vit B-1

52%

9%

20%

7%

1%

39%

47%

5%

43%

16

13

63

883

21

81

26

39

137

92

37

81

38

102

1,019

92

3%

4%

9%

7%

2%

73%

11%

18%

5%

0%

0%

0%

0%

0%

0%

0%

0%

0%

16
1

13

63

883

13

63

883

17
57%

16%

8%

5%

0%

1%

6%

6%

0%

30

30

0%

0%

0%

0%

0%

62%

1%

14%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0
0%

0%

0%

0%

244

35

239

35

719

244

35

239

35

719

10%

3%

22%

0%

17%

2%

63%

0%

11%

2,550

1,020

1,105

13,598

4,249

127

13

339

486

927

2,569

2,632

506

117

% de Ingesto Diria Recomendada (vermelho significa que a sua ingesto de vitaminas-minerais dem

56%

13%

13%

48%

84%

19%

62%

212

47

% de Limite Superior de Segurana (vermelho significa que a sua ingesto de vitaminas-minerais dem

-86

-34

3%

-343

-308

TRUE-NATURAL-BODYBUILDING.COM

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

7%

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

36%

23%

98%

11%

15%

11%

4%

48

22

436

106

24

1,800

154

46

1,800

436

14%

14%

60%

2%

0%

3%

0%

58

98

62

6,900

270

119

6,900

368

11%

2%

3%

9%

0%

3%

3%

0%

0%

0%

0%

0%

0%

0%

58

98

58

98

5%

0%

3%

0%

0%

1%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

72

24

25

485

72

24

25

485

6%

7%

32%

0%

15%

4%

0%

1,105

340

76,486

170

12,748

102

402

77

8,700

26

1,386

ignifica que a sua ingesto de vitaminas-minerais demasiado baixa ; o seu objetivo deve ser 100%):
36%

23%

98%

11%

15%

11%

4%

1%

0%

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


0%

8%

0%

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

41%

69%

56%

56%

37%

105%

132%

21,600

250

1,888

70,800

1,966

209,200

30,400

398,000

30

180

38,000

10

314,000

54,000

30,400

473,600

280

2,068

108,800

1,976

523,200

7%

56%

37%

30%

30%

101%

88%

14,775

1,250

28

338

5,000

76,000

5,100

9,000

41

180

7,500

53

16,500

19,875

10,250

68

518

12,500

53

92,500

4%

1%

9%

8%

4%

3%

16%

0%

0%

0%

0%

0%

0%

0%

14,775

1,250

28

338

5,000

76,000

14,775

1,250

28

338

5,000

76,000

3%

0%

4%

5%

1%

0%

13%

72,000

72,000

0%

8%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

125,550

26,500

51

915

6,000

19

95,500

125,550

26,500

51

915

6,000

19

95,500

27%

3%

7%

13%

2%

1%

16%

467,417

849,849

765

6,799

356,937

1,955

594,894

190,600

583,600

427

3,838

132,300

2,048

787,200

41%

69%

56%

56%

37%

105%

132%

5%

23%

4%

9%

17%

19%

20%

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)

27%

89%

58%

57%

12%

24%

146%

171,600

800

1,588

510,000

154,000

1,940

170

681,600

154,800

3,528

174

17%

15%

12%

38%

6%

13%

2%

74,750

259,500

590

18

17

160,500

1,500

60

128

235,250

261,000

650

146

17

6%

20%

20%

7%

5%

11%

10%

0%

0%

0%

0%

0%

0%

0%

74,750

259,500

590

18

17

74,750

259,500

590

18

17

2%

20%

20%

6%

1%

0%

10%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

67,000

16

70,000

555

38

212

67,000

16

70,000

555

38

212

2%

34%

5%

6%

1%

0%

124%

3,994,290

47

1,274,773

9,348

3,144

32

170

1,058,600

42

745,300

5,323

376

249

27%

89%

58%

57%

12%

24%

146%

10%

32%

13%

4%

4%

62%

Gord. saturadas/aGord.
(g) Monoinsaturadas
Gord. Polinsaturadas
(g)
Aucares
(g) (g) ndice GlicmicoGlycemic Load
34%

39%

27%

49%

53

58

60

16

15

30

15

49

21

28%

36%

36%

37%

16

36

16

20

35%

25%

40%

42%

0%

0%

0%

0%

35%

28%

37%

0%

30

100

30

30

100

30

55%

39%

6%

100%

0%

0%

0%

0%

0%

0%

0%

0%

37%

46%

16%

99%

62

53

58

34%

39%

27%

49%

sugars of total carbs

Comentrios
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Fonte de protena de absoro rpida (2 horas)
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Fonte de protena de absoro rpida (2 horas)


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#REF!
#REF!
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#REF!
#REF!

#REF!
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#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, escuro, 60-69% cacao
Chocolate, escuro, 70-85% 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
Sardinha Lata, tomate, Man
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
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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 de cadeia ramificada


Aminocidos essenciais

Fonte de protena de absoro lenta (7 horas)


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

Boa fonte de cidos gordos mega-3

Fonte de protena de absoro rpida (2 horas)


Fonte de protena de absoro rpida (2 horas)

0.00

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