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Sexo
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Peso
Actividad
Tendencia Corporal
En base a resultados
obtenidos tras control
reajustar la energa en
dieta -500
DIARIOS
8
6
6
4
24
Hombre
Menos de 40 aos
Sedentario
Suelo Engordar Facil
Mujer
Mas de 40 aos
Activo
Suelo Adelgazar Facil
Peso Actual
Peso Objetivo
Semanas Previstas para llegar
al Peso Objetivo
Mujeres pueden
tardar el doble
de tiempo en
lograrlo
Peso Objetivo
Semanas Previstas para llegar
al Peso Objetivo
Mujeres pueden
Meses
tardar el doble
de tiempo en
0
lograrlo
Meses
Nombre:
Fecha:
Agua (g)
Calorias (Kcal)
Protenas (g)
Grasas (g)
Hidratos de
Carbono (g)
Sodio: Na
(mg)
Potasio: K
(mg)
Fsforo: P
(mg)
Calcio: Ca
(mg)
Magnesio
(mg)
Precio
(euros)
Colesterol
(mg)
Hierro: Fe
(mg)
Vitamina C
(mg)
Tiamina
(mg)
Riboflavina
(mg)
Niacina
(mg)
Vitamina D
(microg.)
Retinol-A
(microg.)
Ac. Flico
(mg)
#DIV/0!
Kcal Prot.
% Kcal
Grasa
#DIV/0!
Kcal Grasa
% Kcal
Glcidos
#DIV/0!
Kcal Glcidos
Relacin
Ca/P
#DIV/0!
Total Kcal
% Glcidos
simples
#DIV/0!
% Prot. Anim.
#DIV/0!
% Kcal
Protenas
% Kcal Protenas
% Kcal Grasa
% Kcal Glcidos
SUPLEMENTACIO
N1
ENTRENO
HORA
KCAL:
PROT:
SUPLEMENTACION
2
HC:
GRASA:
PROT
80gr carne roja = 80gr pescado azul = 100gr pollo o conejo = 120gr
pescado blanco = 2 huevos
- 1 pechuga de pollo = 150-200r de pollo
- 2 huevos normales = 100gr huevos
- 1 lata de atun pequea = 50gr de atunn
- 1 lata atun grande= 80gr
- 1 loncha normal embutido (pavo o jamon) = 18-25gr
1era
2a
3a
4a
5a
6a
COMENTARIO
1.- Puedes utilizar la tabla de equivalencias y medidas alimentarias para darle variedad a la dieta
Recuerda que tienes 1 comida libre a la semana
2.-
Suplementacin Deportiva
www.cpatermi.com
HC
100gr arroz = 100gr pasta = 100gr cereales = 150gr pan = 150gr
legumbres = 400gr patatas
- 1 patata mediana = 150-200gr ; 1 manzana o pera medianas = 100150gr
- 1 barra de cuarto = 180-200gr ; 1 rebanada de pan = 25-30gr ; 1
biscotte = 10-15gr
- 1 tortita de arroz = 6-8gr de arroz; 1 rebanada de pan de molde = 30gr
- 1 cucharada sopera arroz/pasta/legumbre en crudo = 20-25gr de
producto
GRASA
1 cucharada (sopera) d'aceite = 7-10gr aceite ; 1 cucharadita aceite= 34gr
OTRAS
- 1 tazn (leche o agua) = 300-350ml ; 1 vaso = 200ml
Cantidad
Carnes
Caballo
Ternera (Bistec)
Cordero
Cerdo (Lomo)
Conejo
Pollo, Pechuga sin Piel
Pavo, Fiambre
Ternera (Higado)
Jamn Cocido
Jamn Curado
Embutidos Curados (Chorizo, Salchichn)
Embutidos Cocidos (Butifarra, Salchichas)
Pavo, Pechuga sin Piel
Hamburguesa de Ternera
Hamburguesa de Pollo
Cantidad
Pescados
Pescado Blanco (Merluza, Mero, Lenguado)
Pescado azul (Sardina, Caballa)
Crustaceos
Moluscos
Atn, lata aceite de oliva (escurrido)
Sardina, lata aceite oliva
Atn, lata al natural (escurrido)
Panga
Salmn
Aigua
(g)
Calories
(Kcal)
76
68.2
64
58.4
68
74.6
77.5
70.5
68.7
63
48.8
49.3
74.4
51
68
Aigua
(g)
Protena
(g)
108
175
240
304
160
121
84
134
170
210
356
330
100
295
152
Calories
(Kcal)
80
70
78
71.4
64
62.8
69
83.8
69.6
Lpids totals
(g)
20.6
19
17
16.3
22
20.5
17.9
20
20.7
22.5
21.2
15.2
21.9
23
18
Protena
(g)
89.6
170
90
118
180
221
108
80
182
2.7
11
19
26.6
8
4.3
0.8
5
9.3
12.8
29.3
29.3
1.4
12
8
Lpids totals
(g)
17.9
20
19.2
20.2
26.5
23.99
25
13.4
18.4
2
10
1.3
2.8
8
13.9
1
1.2
12
44
70
70
75
47
78
1180
125
910
1200
2100
660
63
450
475
100
78
366
290
396
465
368
110
98
Potassi: K
(mg)
Fsfor: P
(mg)
377
360
300
290
360
300
262
320
300
230
160
185
353
310
235
Potassi: K
(mg)
Calci: Ca
(mg)
200
203
170
190
220
200
276
305
180
190
200
130
210
Fsfor: P
(mg)
275
336
300
290
333
380
254
200
310
Ferro: Fe
(mg)
9.2
8
9
9
20
12
15
9
10
13
18
14
8
Calci: Ca
(mg)
190
300
250
290
267
494
176
107
250
Vitamina C
(mg)
4.8
2.9
2.7
2
1.5
1
2
7
2.3
2.3
2
2
0.7
Ferro: Fe
(mg)
40
50
100
100
4
314
9
36.7
27
Tiamina
(mg)
0
0
0
0.2
0
4
0
25
0
0
0
0
0
Vitamina C
(mg)
1
1.2
1.5
7.3
0.65
2.9
1.3
0.21
0.7
0.11
0.08
0.13
0.79
0.07
0.08
0.3
0.3
0.5
0.57
0.33
0.11
0.07
Tiamina
(mg)
0
0
0
0
0
0
0
0
0
0.09
0.05
0.01
0.1
0.02
0.03
0.02
0.04
0.2
Riboflavina
(mg)
Niacina
(mg)
0.15
0.21
0.2
0.2
0.12
0.17
0.4
3
0.2
0.25
0.15
0.15
0.12
Riboflavina
(mg)
0.2
0.33
0.03
0.11
0.08
0.3
0.09
0.04
0.15
Carotens
(microg.)
6.6
4.7
5
4.1
8.7
8
5.5
15
5
5
5
5
7.9
Niacina
(mg)
Retinol
(microg.)
0
0
0
0
0
0
0
12.5
0
0
0
0
0
Carotens
(microg.)
5.5
6.4
2
1
11.7
8.1
12.8
0.35
10.4
Preu
Colesterol
(euros/100gr) (mg)
21
0
0
0
0
0
7
12500
0
0
0
0
0
Retinol
(microg.)
0.01
0.01
0.01
0.01
5
5.5
0
0.01
0.01
1.1
0.89
1.395
0.549
0.72
0.499
0.9
0.65
0.179
2.59
1.85
0.85
0.65
0.7
0.7
54
74
77
64
58
63
40
335
48
68
75
75
65
75
75
Preu
Colesterol
(euros/100gr) (mg)
0.01
50
0.01
84
62
10
26
0.01
50
0.695
0.799
1
0.695
1.2
0.8
1.2
0.44
1.25
50
50
110
100
31
72
53
29.8
50
Magnesi
(mg)
Fibra
(mg)
26
20
22
20
25
23
19
20
21
22
14
15
32
8
8
Magnesi
(mg)
30
33
29
32
30
49.3
28
17.6
26
Zinc
(mg)
Vitamina E
(mg)
Vitamina K
(mg)
Acido Flico
(mg)
Leucina
(mg)
Aigua
(g)
Cantidad
Huevos
Huevo Entero
Huevo Clara
Huevo Yema
Flan de huevo
75
87.9
50
70
Suplementos Deportivos
Proteina de Suero (Concentrado)
Carbohidratos en Polvo
Proteina de Suero (Aislado )
Ganador de Peso Gainer (60HC/30Prot)
10
8
7
Aigua
(g)
Cantidad
Leche y Derivados
Leche de Vaca, entera
Leche vaca semidesnatada
Leche de Vaca, desnatada
Leche de Soja
Yogur
Yogur Griego
Queso Fresco
Queso Semi
Queso Curado
Queso para Fundir
Yogur Liquido, desnatado
Helado Cremoso
Queso Fresco Batido 0%
Queso Gouda Light (Bon Area)
88
89
91
88
88
82.9
68
41
36
53.2
90
62
86
54
Calories
(Kcal)
Protena
(g)
Potassi: K
(mg)
162
46
361
131
12.7
10.3
16
4.8
12.1
0.1
32.8
3.4
0.7
0.9
0.4
20.4
130
150
55
63
386
380
369.6
381
76.7
0
88.5
28
4.9
0
1.8
1.4
8.3
95
1.7
63
180
Calories
(Kcal)
Protena
(g)
65
47
34
53
61
118
175
376
416
273
40
199
46
260
3.1
3
3.2
3.2
4
3.6
15
29
28
16.7
4.5
2.8
8
29
3.8
2
0.2
1.84
3
10
11
28.7
33.5
21.3
0.4
9.2
0.1
16
4.7
5
4.8
5.76
4.5
5.4
4
0.5
0.5
3.8
4.4
26.2
3.5
0
45
46
48
3
65
40
137
600
900
1320
50
71
40
512
Calci: Ca
(mg)
130
140
110
122
200
18
535
107
56
10
135
91
304.5
0
Fsfor: P
(mg)
Potassi: K
(mg)
148
166
160
191
210
11
228
120
113
130
220
180
0
121
Fsfor: P
(mg)
86
85
90
47
110
87
205
520
700
800
125
109
0
546
Calci: Ca
(mg)
124
120
115
3
142
117
104
800
848
425
148
135
120
700
Ferro: Fe
(mg)
Vitamina C Tiamina
(mg)
(mg)
Riboflavina Niacina
(mg)
(mg)
Carotens
(microg.)
Retinol
(microg.)
2.2
0.1
6
0.7
0
0
0
0
0.11
0.01
0.3
0.05
0.32
0.36
0.45
0.17
0.1
0.1
0.06
0.43
40
0
124
20
200
0
570
92
0.35
0.4
4.5
Ferro: Fe
(mg)
0.1
0.1
0.1
0.8
0.2
0.09
0.3
0.6
0.8
0.9
0.1
0.2
0.3
0.2
Vitamina C Tiamina
(mg)
(mg)
1
1
1
0
1
0
0.5
0
0
0
1
0.4
0.5
0
Riboflavina Niacina
(mg)
(mg)
0.04
0.05
0.04
0.12
0.04
0.04
0.03
0.04
0.04
0.06
0.04
0.05
0.03
0
0.17
0.18
0.17
0.42
0.18
0.14
0.24
0.3
0.4
0.46
0.17
0.22
0.24
0.3
Carotens
(microg.)
0.18
0.1
0.1
0.88
0.15
0.15
0.6
0.07
0.1
1.1
0.13
0.1
0.6
0.1
18
10
0
2
16
16
110
135
200
222
0.04
0.05
110
222
Retinol
(microg.)
39
18
0
2
30
30
75
215
310
400
0
50
75
400
Preu
(euros/100gr)
Colesterol
(mg)
Magnesi
(mg)
0.25
0.34
0.3
0.1
2.2
400
0
1100
100
0
12
10
15
13
0
1.5
2.2
1.1
3.5
2
0
100
3.62
Preu
(euros/100gr)
Colesterol
(mg)
0.08
0.08
0.08
0.09
0.18
0.2
0.45
0.75
0.98
0.85
0.18
0.1
0.28
0.61
Magnesi
(mg)
14
7
2
0
12
12
14
70
90
110
1
28
14
114
11
11
10
28
16
11
12
36
46
30
17
14
12
29
Aigua
(g)
Cantidad
Cereals i derivats
Arroz Blanco, Crudo
Arroz Integral, Crudo
Arroz Integral, Cocido
Tortitas de arroz
Pan Blanco
Pan Integral
Biscottes
Galleta Maria
Pasta, Cruda
Cereales Desayuno
Avena
Weetabix
Quinoa
Muesli
10
14
72
5
35
40
10
4
11
4
9
10
13
13
Aigua
(g)
Cantidad
Llegums seques
Judias, en seco
Lentejas, en seco
Garbanzos, en seco
Guisante congelado, crudo
Judias en conserva (bote)
Lentejas en conserva (bote)
Garbanzos en conserva (bote)
1
9.2
4.7
84
76
79.37
68
Calories
(Kcal)
Protena
(g)
362
355
112
387
260
240
376
450
356
391
348
338
318
419
Calories
(Kcal)
6.8
8
2.6
8.2
7.5
8.5
10
7
12.5
7
15
11.5
12
10
Protena
(g)
319
327
356
71
101
74
154
21.5
23.2
20.8
5
7
6.28
9
81.6
74
24.2
81.5
55
48
75
74
74
87
57.7
68.4
49
65
Potassi: K
(mg)
5
6
3
326
600
650
263
250
5
640
4
260
61
200
54.8
54.8
55.8
9
16
11.4
19
106
223
43
290
120
225
160
110
200
140
350
0
782
440
Potassi: K
(mg)
30
36
34
3
4
446
6
1225
700
900
197
362
143
335
Fsfor: P
(mg)
Calci: Ca
(mg)
120
120
83
360
100
195
120
97
100
90
420
0
230
310
Fsfor: P
(mg)
360
300
335
91
84
58
132
14
21
10
11
56
58
36
30
23
20
53
0
79
63
Calci: Ca
(mg)
130
70
143
24
71
18.89
56
Ferro: Fe
(mg)
0.7
1.7
0.48
1.49
1.2
2
1.3
1.5
1.3
8.5
4.2
11.9
7.8
4.8
Ferro: Fe
(mg)
6.5
8
7
1.6
2.8
1.58
2.8
Vitamina C Tiamina
(mg)
(mg)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Riboflavina Niacina
(mg)
(mg)
0.06
0.39
0.1
0.06
0.08
0.3
0.07
0.1
0.1
1.3
0.5
1.2
0.2
0.55
Vitamina C Tiamina
(mg)
(mg)
3.4
3.4
4.1
18
0
0
0
0.04
0.08
0.02
0.16
0.05
0.14
0.06
0.08
0.05
1.5
0.14
1.4
0.4
0.48
Carotens
(microg.)
2.3
4.8
0.5
0.47
0.45
0.26
0.1
0.07
0
0.17
0.2
0.15
0.1
0.04
0.06
0
0
0
0
0
0
0
0
30
0
0
0
0
0
0
7.8
1
3.4
1
2.1
2
18
0.8
15.3
2.9
4.1
Riboflavina Niacina
(mg)
(mg)
Retinol
(microg.)
Carotens
(microg.)
2.4
2.5
1.7
1.7
0.1
0.3
0
0
60
198
360
0
0.83
0
0
0
0
0
0
0
0
50
0
0
0
0
0
0
Retinol
(microg.)
0
0
0
0
0
0
0
Preu
(euros/100gr)
Colesterol
(mg)
0.13
0.15
0.06
1
0.18
0.2
0.3
0.3
0.18
0.45
0.25
0.63
0.8
0.16
Preu
(euros/100gr)
Magnesi
(mg)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Colesterol
(mg)
0.15
0.15
0.15
0.39
0.23
0.23
0.23
33
143
0.43
131
25
81
18
25
55
25
148
0
210
100
Magnesi
(mg)
0
0
0
0
0
0
0
135
74
122
26
39
15.4
0
Aigua
(g)
Cantidad
Verdures
Patatas
Zanahoria
Coles y Verduras de hoja
Brocoli
Lechuga, endivias y escarolas
Esparragos
Tomate
Guisantes
Judias Verdes (cocidas)
Cebolla
Pimiento
Berenjena, Pepino, Calabacin
Championes
Ensalada Verde (lechuga, tomate, cebolla, pepino)
Crema de Verduras
Menestra de Verduras
Gazpacho
79
90
93.3
89
95.2
93
94.5
80.1
91.5
91
93
93.5
92
95
88.3
89.6
94.8
Aigua
(g)
Cantidad
Fruita
Citricos y Kiwi
Fruites con hues (melocotones, albaricoques, cerezas)
Manzanas, Peras
Uva
Platanos
Higos
Meln y Sandia
Pia Fresca
Aguacate
88.2
85
87
82
76
85
90
85
76.4
Calories
(Kcal)
Protena
(g)
82
30
20
34
17
20
19
72
31
34
21
19
33
20
58
45
34
Calories
(Kcal)
2.2
0.9
1.4
2.8
1.4
2.2
0.9
5.1
2
1.3
1.1
1
3
1
1.71
3.3
0.6
Protena
(g)
46
50
46
73
88
55
31
53
138
0.2
0.3
0.2
0.4
0.3
0.12
0.2
0.4
0.2
0.2
0.3
0.2
0.3
0
3.15
0
2.6
18
6
3.2
7
2
3.88
3.5
12
5.4
6.8
3.5
3.2
4
3
4.87
6.6
1.6
Potassi: K
(mg)
7
50
15
33
8
2
5
4
3
6
5
5
15
14
273
96
303
0.2
0.2
0.3
0.7
0.4
0.2
0.2
0.3
14.2
10
11.4
10.5
16
20
12.3
6.7
12
0.8
330
300
225
325
300
202
250
250
212
160
205
210
414
203
271
130
92
Potassi: K
(mg)
3
1
2
2
3
3
14
2
7
200
310
120
250
380
250
320
250
522
Fsfor: P
(mg)
29
33
50
66
30
52
25
100
28
36
26
20
116
24
12
57
15
Fsfor: P
(mg)
24
23
11
22
28
25
30
11
44
Calci: Ca
(mg)
Ferro: Fe
(mg)
10
34
40
48
54
24
11
25
40
30
9
12
6
22
59
35
10
Calci: Ca
(mg)
Vitamina C Tiamina
(mg)
(mg)
0.8
0.5
0.5
0.7
1
2.14
0.7
1.5
0.9
0.4
0.6
0.4
0.8
0.5
1
0.8
0.4
Ferro: Fe
(mg)
41
17
9
17
9
42
16
11
16
4
8
30
89
12.2
5.6
26.6
13
9
12
126
1.5
4
11
12
13
2.9
Riboflavina Niacina
(mg)
(mg)
0.1
0.05
0.05
0.06
0.07
0.14
0.07
0.25
0.06
0.05
0.06
0.06
0.1
0.04
0.05
0.12
0.02
Vitamina C Tiamina
(mg)
(mg)
0.5
0.4
0.4
0.3
0.5
0.5
0.4
0.4
1
50.6
7
7
4
10
5
25
25
11
0.04
0.05
0.04
0.12
0.1
0.14
0.04
0.15
0.08
0.05
0.05
0.03
0.31
0.04
0.04
0.09
0.01
Carotens
(microg.)
1.3
0.5
0.03
0.63
0.4
0.97
0.6
1.5
0.5
0.4
0.7
0.6
5.3
0.5
0.5
0.5
0.51
Riboflavina Niacina
(mg)
(mg)
0.08
0.05
0.04
0.04
0.05
0.05
0.05
0.07
0.07
0.04
0.05
0.03
0.02
0.07
0.05
0.03
0.05
0.16
0
10000
300
3000
1100
0
600
300
400
20
750
26
0
317
317
420
53
Carotens
(microg.)
0.4
0.4
0.2
0.3
0.6
0.4
0.6
0.3
2
Retinol
(microg.)
202
180
43
23
238
60
671
32
185
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Retinol
(microg.)
0
0
0
0
0
0
0
0
0
Preu
(euros/100gr)
Colesterol
(mg)
0.1
0.1
0.13
0.16
0.35
0.5
0.2
0.25
0.25
0.1
0.18
0.1
0.5
0.24
0.27
0.19
0.15
Preu
(euros/100gr)
Magnesi
(mg)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Colesterol
(mg)
0.25
0.2
0.19
0.39
0.15
0.4
0.1
0.12
0.34
20
10
13
21
10
14
10
34
25
7
10
12
12
10
25
16
3
Magnesi
(mg)
0
0
0
0
0
0
0
0
0
14
8
5
4
33
18
13
15
33
Aigua
(g)
Cantidad
19
16.8
39
5
2.6
51.7
30
Aigua
(g)
Cantidad
Olis i greixos
Manteca
Aceite de Oliva
Aceite de Girasol
Margarina vegetal
Nata
Mantequilla
Aceituna verde en salmuera
Mayonesa Light
0.2
0.2
0.2
19.2
59.3
15.5
76.8
48.9
Calories
(Kcal)
Protena
(g)
287
260
172
550
598
172
292
Calories
(Kcal)
Protena
(g)
891
899
899
753
316
751
110
394
0.1
1
0.3
50
50
2.7
1
70
60
40
10
12
35
66
Potassi: K
(mg)
5
40
12
5
430
11
23
99
99.9
99.9
83.5
33.4
83
11.8
38.5
0
0
0
0.4
1.6
0.4
0
10.8
2
2
0
118
35
22
1930
750
750
983
950
700
720
500
783
Potassi: K
(mg)
1
0
0
5
100
12
72
10
Fsfor: P
(mg)
Calci: Ca
(mg)
64
108
95
470
387
74
85
Fsfor: P
(mg)
68
200
45
250
62
46
40
Calci: Ca
(mg)
3
0
0
12
58
15
16
50
1
1
0
10
80
15
48
10
Ferro: Fe
(mg)
Vitamina C Tiamina
(mg)
(mg)
1.6
4.2
2.9
4
2.5
0.9
2.4
Ferro: Fe
(mg)
0
0
0.03
0
0.2
0.2
1.1
0.3
3
0
1.5
0
0
0
4
Riboflavina Niacina
(mg)
(mg)
0.07
0.1
0.1
0.23
0.25
0.2
0.11
Vitamina C Tiamina
(mg)
(mg)
0
0
0
0
0
0
0
0
0.04
0.08
0.2
0.75
0.12
0.22
0.14
Carotens
(microg.)
2
1.7
1.7
2.5
15
0.3
0.9
Riboflavina Niacina
(mg)
(mg)
0
0
0
0.01
0.01
0.01
0.01
0.02
0
0
0
0.01
0.1
0.02
0.04
0.05
50
50
570
0
0
0
11
Carotens
(microg.)
0.3
0
0
0
0.1
0.03
0.25
0.01
Retinol
(microg.)
0
0
570
340
505
208
0
0
0
0
0
0
0
0
Retinol
(microg.)
9
0
0
900
250
708
0
0
Preu
(euros/100gr)
Colesterol
(mg)
0.64
0.68
0.68
0.95
0.8
0.8
0.63
Preu
(euros/100gr)
Magnesi
(mg)
0
0
0
0
0
0
0
Colesterol
(mg)
0.5
0.3
0.12
0.4
0.25
0.55
0.5
0.3
58
62
40
200
200
33
31
Magnesi
(mg)
95
0
0
0
90
250
0
50
1
0
0
2
4
2
22
1
Aigua
(g)
Cantidad
Calories
(Kcal)
0.1
30
23
3
1.4
23
14.8
Aigua
(g)
Cantidad
400
278
301
383
546
412
405
Calories
(Kcal)
Begudes
Horchata
Bebidas Carbonatadas Azucaradas
Zumos de Fruta
Zumos de Tomate
Cerveza y Sidra
Vino y Cava
Licores de Frutas y Similares
Cognac, whisky, ginebra y similares
77.8
89
87.8
93.5
94
91
46
64
99
42
48
20
36
70
263
252
Protena
(g)
Protena
(g)
0
0
0
6
32
24.5
17.2
100
69
75
76.2
56.5
42
55
Potassi: K
(mg)
0
14
7
200
100
225
492
2.7
0
0.5
0.1
0.01
0
0.1
0
17.4
10.5
10.4
4
3
2
29.4
0
2
105
36
550
440
90
201
Potassi: K
(mg)
70
9
5
270
5
5
6
0.6
250
1
145
245
30
100
35
2
Fsfor: P
(mg)
Calci: Ca
(mg)
0
14
17
210
255
95
160
Fsfor: P
(mg)
Ferro: Fe
(mg)
0
12
5
40
220
35
42
Calci: Ca
(mg)
30
10
15
18
13
20
20
0
0
0.6
0.4
3.7
1.8
1.6
1.2
Ferro: Fe
(mg)
25
5
9
8
6
7
6
0
0.1
0
0.3
0.6
0.03
0.4
0.07
0
Vitamina C Tiamina
(mg)
(mg)
0
5
0
0
0
0
0
Riboflavina Niacina
(mg)
(mg)
0
0
0
0.04
0.1
0.14
0.3
Vitamina C Tiamina
(mg)
(mg)
2
0
34
16
0
0
0
0
0
0
0.05
0.04
0.35
0.1
0.2
Carotens
(microg.)
0
0
0.2
0.7
0.5
0.95
2.3
Riboflavina Niacina
(mg)
(mg)
0.03
0
0.07
0.05
0.01
0.01
0.01
0
0.1
0
0.02
0.03
0.02
0.02
0.02
0
0
0
0
0
40
270
70
Carotens
(microg.)
0.1
0
0.3
0.7
0.6
0.08
0
0
0
0
80
540
0
0
0
0
Retinol
(microg.)
Preu
(euros/100gr)
0
0
0
0
0
180
21
Retinol
(microg.)
0.5
0.4
0.5
0.55
0.8
1.1
0.78
Preu
(euros/100gr)
0
0
0
0
0
0
0
0
0.12
0.15
0.2
0.2
0.15
0.4
0.4
1.2
Colesterol
(mg)
Magnesi
(mg)
0
0
0
0
18
21
50
Colesterol
(mg)
1
6
5
160
42
14
16
Magnesi
(mg)
0
0
0
0
0
0
0
0
19
1
8
10
7
10
6
0
Aigua
(g)
0 Caballo
0 Ternera (Bistec)
0 Cordero
0 Cerdo (Lomo)
0 Conejo
0 Pollo, Pechuga sin Piel
0 Pavo, Fiambre
0 Ternera (Higado)
0 Jamn Cocido
0 Jamn Curado
0 Embutidos Curados (Chorizo, Salchichn)
0 Embutidos Cocidos (Butifarra, Salchichas)
0 Pavo, Pechuga sin Piel
0 Hamburguesa de Ternera
0 Hamburguesa de Pollo
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0 Suplementos Deportivos
0 Proteina de Suero (Concentrado)
0 Carbohidratos en Polvo
0 Proteina de Suero (Aislado )
0 Ganador de Peso Gainer (60HC/30Prot)
0
0
0
0
0
0
0
0
0
0
0
0
0 Yogur Griego
0 Queso Fresco
0 Queso Semi
0 Queso Curado
0 Queso para Fundir
0 Yogur Liquido, desnatado
0 Helado Cremoso
0 Queso Fresco Batido 0%
0 Queso Gouda Light (Bon Area)
0 Arroz Blanco, Crudo
0 Arroz Integral, Crudo
0 Arroz Integral, Cocido
0 Tortitas de arroz
0 Pan Blanco
0 Pan Integral
0 Biscottes
0 Galleta Maria
0 Pasta, Cruda
0 Cereales Desayuno
0 Avena
0 Weetabix
0 Quinoa
0 Muesli
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0 Judias, en seco
0 Lentejas, en seco
0 Garbanzos, en seco
0 Guisante congelado, crudo
0 Judias en conserva (bote)
0 Lentejas en conserva (bote)
0 Garbanzos en conserva (bote)
0 Patatas
0 Zanahoria
0 Coles y Verduras de hoja
0 Brocoli
0 Lechuga, endivias y escarolas
0 Esparragos
0 Tomate
0 Guisantes
0 Judias Verdes (cocidas)
0 Cebolla
0 Pimiento
0 Berenjena, Pepino, Calabacin
0 Championes
0 Ensalada Verde (lechuga, tomate, cebolla, pepino)
0 Crema de Verduras
0 Menestra de Verduras
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0 Gazpacho
0 Citricos y Kiwi
0 Fruites con hues (melocotones, albaricoques, cerezas)
0 Manzanas, Peras
0 Uva
0 Platanos
0 Higos
0 Meln y Sandia
0 Pia Fresca
0 Aguacate
0
0
0 Dtiles
0 Higos,secos
0 Ciruelas, secas
0 Almendas, Avellanas, Nueces
0 Cacahuetes y Almendras Salados
0 Castaas
0 Pasas
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0 Manteca
0 Aceite de Oliva
0 Aceite de Girasol
0 Margarina vegetal
0 Nata
0 Mantequilla
0 Aceituna verde en salmuera
0 Mayonesa Light
0 Azcar, caramelos
0 Mermelada
0 Miel
0 Cacao en polvo
0 Chocolate con Leche y azucar
0 Donut Comercial
0 Croissant
0
0
0
0
0
0
0
0
0 Horchata
0 Bebidas Carbonatadas Azucaradas
0 Zumos de Fruta
0 Zumos de Tomate
0 Cerveza y Sidra
0 Vino y Cava
0 Licores de Frutas y Similares
0 Cognac, whisky, ginebra y similares
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Totals
0
Aigua
(g)
% Kcal Proteines
% Kcal Lpids
% Kcal Glcids
Relaci Ca/P
#DIV/0!
% Glucids simples
#DIV/0!
Hombre
Mujer
Baja
Media
Alta
#DIV/0!
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Calories
(Kcal)
Fsfor: P
(mg)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Calories
(Kcal)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Fsfor: P
(mg)
Riboflavina Niacina
(mg)
(mg)
Carotens Retinol
(microg.) (microg.)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Riboflavina Niacina
(mg)
(mg)
Carotens Retinol
(microg.) (microg.)
Preu
(euros/100gr)
Colesterol
(mg)
Magnesi
(mg)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Preu
(Euros)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Colesterol
(mg)
Colesterol
(mg)