diet plan true natural bodybuilding v3.7

TRUE-NATURAL-BODYBUILDING.COM Fill in Body Mass IndexGender (male / female) : male sex BMI: 37.3Age : 39 years Lean BMI: ?Length (cm) : 1 inch = 2.54 cm 187.9 cm Metabolic RateBodyweight (kg) : 1 kg = 2.205 lb 131.8 kg Basal Metabolic Rate :Body fat % : Maintenance % Maintenance :Lean body mass (kg) : Cut ? kg Cut : -30%Activity level : Bulk 1.200 activity Bulk : +10%

Target 2 1,936 Kcal 242 kcal/m gram perProtein : 30% 581 kcal 145 grCarbs : 50% 968 kcal 242 grFat : 20% 387 kcal 43 gr

Time / Meal Product Quantity Unit Kcal Protein (g)

TOTAL: 100% 3,787 29%

07.30 (1) 98 100 gr 143 13

Breakfast 39 100 gr 247 13

166 250 gr 118 2

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

Total 508 27

Energy % 21%

% of RDA 26% 19%

10.00 (2) 11 100 gr 89 1

Morning meal 147 500 gr 170 17

53 30 gr 113 25

234 5 gr 44 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

Total 416 43

Energy % 40%

% of RDA 21% 30%

12.30 (3) 245 150 gr 192 35

Lunch 186 125 gr 75 1

171 100 gr 371 13

164 100 gr 115 1

257 300 gr 0 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

Total 753 50

Energy % 27%

C6

Leave this cell empty or type "?" if you don't know your body fat %.

F7

If you want to lose weight you should eat 10-30% calories less than maintenance level.

C8

1.200 Sedentary: little or no excercise and desk job 1.375 Lightly active: light exercise / sports 1-3 days per week 1.550 Moderately active: moderate exercise / sports 3-5 days per week 1.650 Intense weight training program / sports 4-5 days per week 1.725 Very active: intense exercise / sports 6-7 days per week 1.900 Extra active: long and hard daily exercise / sports + physical job Warning: People on drugs may have values up to twice as high as above.

F8

If you want to gain weight you should eat 10-30% calories more than maintenance level.

C9

To change your target calorie intake fill in all yellow fields above, including the cut and bulk %, and select a value in Cell B9.

% of RDA 39% 34%

15.00 (4) 5 200 gr 92 0

Afternoon meal 147 250 gr 85 8

53 30 gr 113 25

40 30 gr 98 3

234 0 gr 0 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

Total 387 37

Energy % 38%

% of RDA 20% 25%

17.30 (5) 247 150 gr 186 29

Dinner 210 100 gr 360 7

41 100 gr 34 3

234 10 gr 88 0

257 300 gr 0 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

Total 668 39

Energy % 23%

% of RDA 35% 27%

20.00 (6) 166 250 gr 118 2

Post-workout shake 147 500 gr 170 17

261 30 gr 102 4

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

Total 389 23

Energy % 23%

% of RDA 20% 16%

21.00 (7) 152 100 gr 340 10

Snack 257 300 gr 0 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

Total 340 10

Energy % 10%

% of RDA 18% 7%

22.30 (8) 203 400 gr 251 48

Bed time meal 59 100 gr 75 1

257 300 gr 0 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

1 0 - 0 0

Total 326 49

Energy % 59%

% of RDA 17% 34%

Recommended daily intake for your kcals (vitamins-minerals in mcg):

TOTAL gram: 277

TOTAL Kcal: 3,787 1,107

TOTAL% 29%

TARGET gram: 145

DIFFERENCE [ TOTAL - TARGET ] gram: +132

DIFFERENCE [ TOTAL - TARGET ] Kcal: +1,851 +526

Please read the tab "How To - Manual" before using this excel sheet.

To download the latest version of this Excel file visit my website:

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

TRUE-NATURAL-BODYBUILDING.COM

This is version 3.7 of this excel workbook.

http://www.true-natural-bodybuilding.com/

Katch - McArdle Mifflin - St. Jeor Harris - Benedictbest method good method not so good method

uses body fat % uses age uses age

? kcal per day 2,304 kcal per day 2,556 kcal per day? kcal per day 2,765 kcal per day 3,067 kcal per day

kcal ? kcal per day 1,936 kcal per day 2,147 kcal per day kcal ? kcal per day 3,042 kcal per day 3,373 kcal per day

8 meals Recommended Dietary Allowances for a 2500 kcal diet (vitamin-mineral intake in mcg) :18 gr 3,000 1,200 1,300 16,000 5,00030 gr Tolerable Upper Intake Levels (daily vitamin-mineral intake in mcg) :

5 gr 10,000 - - 35,000 -

Carbs (g) Fat (g) Vit A (IU) Vit B-1 Vit B-2 Vit B-3 Vit B-5

57% 15% 180% 321% 569% 345% 430%

1 10 487 69 478 70 1,438

41 3 3 353 216 4,714 686

28 0 438 98 53 503 450

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

70 14 928 520 747 5,287 2,574

55% 24%

29% 32% 40% 56% 74% 43% 66%

23 0 64 31 73 665 334

25 0 75 225 910 470 1,785

1 1 0 0 0 0 0

0 5 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

49 7 139 256 983 1,135 2,119

46% 14%

20% 15% 6% 28% 98% 9% 55%

0 4 29 12 66 8,699 186

19 0 63 128 26 355 0

75 2 0 90 60 1,700 431

6 11 403 3 0 37 15

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

100 17 494 233 152 10,791 632

53% 20%

kg/m2

kg/m2

G9

Fill in the number of meals you eat per day.

41% 39% 21% 25% 15% 87% 16%

23 0 2 42 34 146 98

12 0 38 113 455 235 893

1 1 0 0 0 0 0

20 1 3 134 65 1,910 302

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

56 2 42 289 554 2,291 1,293

58% 4%

23% 4% 2% 31% 55% 18% 33%

4 6 0 75 375 5,295 0

79 1 0 70 48 1,600 1,342

7 0 623 71 117 639 573

0 10 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

90 17 623 216 540 7,534 1,915

54% 22%

37% 39% 27% 23% 54% 61% 49%

28 0 438 98 53 503 450

25 0 75 225 910 470 1,785

22 1 3 134 65 1,910 302

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

74 1 515 457 1,027 2,882 2,537

74% 3%

31% 3% 22% 49% 102% 23% 66%

78 5 546 910 1,030 12,150 4,600

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

78 5 546 910 1,030 12,150 4,600

79% 11%

32% 11% 24% 98% 102% 98% 119%

12 1 164 84 660 512 860

19 0 726 16 39 170 105

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

31 1 890 100 699 682 965

38% 4%

13% 3% 38% 11% 69% 6% 25%

2,323 929 1,006 12,387 3,871

549 63 4,177 2,979 5,731 42,751 16,635

2,194 568

57% 15% 180% 321% 569% 345% 430%

242 43

+307 +20 42% - - 122% -

+1,226 +181

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

% of Recommended Daily Intake (red means your vitamin-mineral intake is too low ; your target value is 100%) :

% of Upper Safety Limit (red means your vitamin-mineral intake is too high) :



Activity level is a value between 1.2 and 1.9 used to caluclate your maintenance calorie level (maintenance = BMR x activity level).Warning: people on drugs (caffeine, ephedrine, thyroid hormones, steroids, DNP, etc.) may have values up to twice as high as indicated below.

1.200 = Sedentary: little or no excercise and desk job1.375 = Lightly active: light exercise / sports 1-3 days per week1.550 = Moderately active: moderate exercise / sports 3-5 days per week1.650 = Intense weight training program / sports 4-5 days per week1.725 = Very active: intense exercise / sports 6-7 days per week1.900 = Extra active: long and hard daily exercise / daily sports plus physical labor

Recommended Dietary Allowances for a 2500 kcal diet (vitamin-mineral intake in mcg) : Reference : 1,300 400 2 90,000 200 15,000 120

Tolerable Upper Intake Levels (daily vitamin-mineral intake in mcg) : Reference : 100,000 1,000 - 2,000,000 2,000 1,000,000 -

Vit B-6 Vit B-9 Vit B-12 Vit C Vit D (IU) Vit E Vit K

432% 237% 933% 380% 34% 171% 127%

143 47 1 0 50 970 0

209 50 0 0 0 550 8

78 60 0 75,250 0 500 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

430 157 1 75,250 50 2,020 8

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

367 20 0 8,700 0 100 1

185 25 3 0 0 50 0

0 0 0 0 0 0 0

0 0 0 0 0 2,054 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

552 45 3 8,700 0 2,204 1

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

326 3 2 0 0 0 0

94 6 0 11,750 0 25 1

142 18 0 0 0 110 0

9 0 0 900 0 1,650 1

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

570 27 2 12,650 0 1,785 2

http://en.wikipedia.org/wiki/Dietary_Reference_Intake




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

36 0 0 1,800 0 20 0

93 13 1 0 0 25 0

0 0 0 0 0 0 0

102 13 0 0 0 246 1

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

231 26 1 1,800 0 291 1

23% 8% 67% 3% 0% 3% 1%

345 9 0 0 3 585 0

145 9 0 0 0 0 0

175 63 0 89,200 0 780 102

0 0 0 0 0 4,108 1

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

665 81 0 89,200 3 5,473 102

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

78 60 0 75,250 0 500 0

185 25 3 0 0 50 0

102 13 0 0 0 246 1

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

365 98 3 75,250 0 796 1

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

1,220 243 4 0 0 7,200 3

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

1,220 243 4 0 0 7,200 3

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

272 48 4 0 0 40 0

44 8 0 2,000 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

316 56 4 2,000 0 40 0

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

1,006 310 2 69,678 155 11,613 93

4,348 733 17 264,850 53 19,809 118

432% 237% 933% 380% 34% 171% 127%

4% 73% - 13% 3% 2% -

(red means your vitamin-mineral intake is too low ; your target value is 100%) :

(red means your vitamin-mineral intake is too high) :

is a value between 1.2 and 1.9 used to caluclate your maintenance calorie level (maintenance = BMR x activity level).Warning: people on drugs (caffeine, ephedrine, thyroid hormones, steroids, DNP, etc.) may have values up to twice as high as indicated below.

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

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

Choline Calcium Copper Iron Magnesium Manganese Phosphorus

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

251,100 53,000 102 1,830 12,000 38 191,000

26,500 107,000 377 2,430 82,000 2,135 202,000

15,500 25,000 55 250 25,000 53 42,500

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

293,100 185,000 534 4,510 119,000 2,226 435,500

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

9,800 5,000 78 260 27,000 270 22,000

78,000 610,000 65 150 55,000 15 505,000

0 621,000 0 0 0 0 0

10 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

87,810 1,236,000 143 410 82,000 285 527,000

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

0 21,000 59 1,455 49,500 29 325,500

6,875 20,000 134 350 18,750 0 8,750

0 21,000 289 1,300 53,000 917 189,000

10,300 88,000 251 3,300 4,000 20 3,000

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

17,175 150,000 732 6,405 125,250 966 526,250

Y12

420.000 + 350.000

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

3,600 16,000 24 240 10,000 148 14,000

39,000 305,000 33 75 27,500 8 252,500

0 621,000 0 0 0 0 0

9,360 10,200 115 1,164 41,400 1,140 103,800

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

51,960 952,200 171 1,479 78,900 1,295 370,300

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

88,650 7,500 165 2,025 30,000 0 456,000

0 9,000 110 800 35,000 1,100 108,000

18,700 47,000 49 730 21,000 210 66,000

20 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

107,370 63,500 324 3,555 86,000 1,310 630,000

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

15,500 25,000 55 250 25,000 53 42,500

78,000 610,000 65 150 55,000 15 505,000

9,360 10,200 115 1,164 41,400 1,140 103,800

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

102,860 645,200 235 1,564 121,400 1,207 651,300

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

22,600 0 390 8,750 78,000 2,177 243,000

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

22,600 0 390 8,750 78,000 2,177 243,000

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

0 244,000 112 560 20,000 12 536,000

0 10,000 68 1,320 6,000 73 10,000

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 254,000 180 1,880 26,000 85 546,000

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

425,812 774,203 697 6,194 325,165 1,781 541,942

682,875 3,485,900 2,709 28,553 716,550 9,550 3,929,350

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

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

4,700,000 55 1,500,000 11,000 3,700 38 200

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

Potassium Selenium Sodium Zinc Water (g) Fiber (g) Cholesterol (mg)

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

134,000 32 140,000 1,110 76 0 423

248,000 40 472,000 1,800 39 7 0

460,000 0 10,000 100 219 1 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

842,000 72 622,000 3,010 334 8 423

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

358,000 1 1,000 150 75 3 0

780,000 16 210,000 2,100 454 0 10

111,000 0 33,000 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

1,249,000 17 244,000 2,250 529 3 10

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

355,500 99 75,000 720 111 0 63

155,000 1 1,250 125 104 2 0

223,000 63 6,000 1,410 10 3 0

8,000 1 872,000 220 80 3 0

0 0 0 0 300 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

741,500 163 954,250 2,475 605 8 63

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

202,000 0 8,000 40 176 0 0

390,000 8 105,000 1,050 227 0 5

111,000 0 33,000 0 0 0 0

121,500 21 60,000 879 3 3 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

824,500 29 206,000 1,969 407 4 5

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

448,500 56 1,557,000 3,540 108 0 101

86,000 0 1,000 1,160 13 0 0

316,000 3 33,000 410 89 3 0

0 0 0 0 0 0 0

0 0 0 0 300 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

850,500 58 1,591,000 5,110 510 3 101

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

460,000 0 10,000 100 219 1 0

780,000 16 210,000 2,100 454 0 10

121,500 21 1,500 879 3 4 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

1,361,500 37 221,500 3,079 677 4 10

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

486,000 17 231,000 3,650 6 7 0

0 0 0 0 300 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

486,000 17 231,000 3,650 306 7 0

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

344,000 36 1,624,000 1,520 324 0 28

95,000 0 7,000 70 80 1 0

0 0 0 0 300 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

439,000 36 1,631,000 1,590 704 1 28

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

3,638,756 43 1,161,305 8,516 2,865 29 155

6,794,000 429 5,700,750 23,133 4,071 37 640

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

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

Saturated fat (g) MonoUns fat (g) PolyUns fat (g) Sugars (g) Glycemic Index Glycemic Load

25% 40% 34% 39% 51 279

3 4 1 1 0 0

1 2 1 6 71 29

0 0 0 22 52 14

0 0 0 0 - -

0 0 0 0 - -

0 0 0 0 - -

0 0 0 0 - -

0 0 0 0 - -

4 5 2 28 63 44

34% 48% 18% 41%

0 0 0 12 53 12

0 0 0 25 33 8

0 0 0 1 10 0

1 1 3 0 0 0

0 0 0 0 - -

0 0 0 0 - -

0 0 0 0 - -

0 0 0 0 - -

1 1 3 39 42 20

21% 23% 56% 80%

1 1 2 0 0 0

0 0 0 18 49 10

0 0 1 3 42 31

1 8 1 0 15 1

0 0 0 0 0 0

0 0 0 0 - -

0 0 0 0 - -

0 0 0 0 - -

3 9 3 20 42 42

19% 60% 21% 20%

0 0 0 19 42 9

0 0 0 13 33 4

0 0 0 1 10 0

0 0 0 1 50 10

0 0 0 0 0 0

0 0 0 0 - -

0 0 0 0 - -

0 0 0 0 - -

1 0 0 35 42 23

43% 28% 29% 62%

2 1 2 0 0 0

0 0 0 0 70 56

0 0 0 2 15 1

1 2 7 0 0 0

0 0 0 0 0 0

0 0 0 0 - -

0 0 0 0 - -

0 0 0 0 - -

3 3 8 2 63 57

19% 23% 57% 2%

0 0 0 22 52 14

0 0 0 25 33 8

0 0 0 0 55 12

0 0 0 0 - -

0 0 0 0 - -

0 0 0 0 - -

0 0 0 0 - -

0 0 0 0 - -

0 0 0 47 47 34

41% 25% 34% 64%

1 2 1 31 60 47

0 0 0 0 0 0

0 0 0 0 - -

0 0 0 0 - -

0 0 0 0 - -

0 0 0 0 - -

0 0 0 0 - -

0 0 0 0 - -

1 2 1 31 60 47

18% 53% 29% 40%

1 0 0 12 30 4

0 0 0 0 41 8

0 0 0 0 0 0

0 0 0 0 - -

0 0 0 0 - -

0 0 0 0 - -

0 0 0 0 - -

0 0 0 0 - -

1 0 0 12 37 12

96% 2% 2% 38%

14 23 19 215 51 279

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

Comments

Cholesterol: 420 mg per 100 g

0

Great source of vitamin C

0

0

0

0

0

Great source of carbohydrates

0

Slow absorbing source of protein (7 hours)

Great source of vitamin E

0

0

0

0

0

0

Glycemic Index: 42 (boiled)

Contains lots of monounsaturated fatty acids

Drink at least 2 to 3 liter water per day.

0

0

0

Contains lots of fructose

0

Slow absorbing source of protein (7 hours)

0


0

0

0

0

0

0



0

0

0

Great source of vitamin C

0

0

0

0

0

0

0

Great source of vitamins and minerals but also contains lots of sugar


0

0

0

0

0

0

0

0


0

0

0

0

0

Translation product name

eieren

brood, volkoren

sinaasappelsap

---------------

---------------

---------------

---------------

---------------

bananen

melk, mager

caseïne/melk, concentraat

zonnebloemolie

---------------

---------------

---------------

---------------

tonijn, blik in eigen nat

ananas, ingeblikt

pasta, droog

olijven

water

---------------

---------------

---------------

appelsap

melk, mager

caseïne/melk, concentraat

Brinta classic

zonnebloemolie

---------------

---------------

---------------

kalkoen, ham, plakjes

rijst, wit, medium korrel

broccoli

zonnebloemolie

water

---------------

---------------

---------------

sinaasappelsap

melk, mager

tarwemeel, volkoren

---------------

---------------

---------------

---------------

---------------

muesli, gedroogd fruit en noten

water

---------------

---------------

---------------

---------------

---------------

---------------

kwark, mager

krieken, ingeblikt

water

---------------

---------------

---------------

---------------

---------------

04/08/2023 document.xls

True-Natural-Bodybuilding.com

Gender (male / female) : male sexAge : 39 yearsLength (cm) : 187.9 cm = 6 ' 2.0 ''Bodyweight (kg) : 131.8 kg = 291 lbsLean body mass (kg) : ? kg = ? lbsBody fat % : %Activity level : 1.200 activity (value between 1.2 and 1.9)Body Mass Index = 37.3 Katch - McArdle Mifflin - St. Jeor Lean Body Mass Index = ? best method good methodMetabolic Rate uses lean body mass uses ageBasal Metabolic Rate : ? kcal per day 2304 kcal per dayMaintenance : ? kcal per day 2765 kcal per dayCut : -30% kcal ? kcal per day 1936 kcal per dayBulk : +10% kcal ? kcal per day 3042 kcal per day

Target cut 1,936 Kcal grams per day grams per mealProtein : 30% 581 kcal 145 gr 18 grCarbs : 50% 968 kcal 242 gr 30 grFat : 20% 387 kcal 43 gr 5 grTime / Meal Product Quantity Unit Kcal Protein (g) Carbs (g) Fat (g)07.30 (1) eggs 100 gr 143 13 1 10Breakfast bread, whole-wheat 100 gr 247 13 41 3

orange juice 250 gr 118 2 28 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0Total 508 27 70 14Energy % 21% 55% 24%% of Daily Required Amount 26% 19% 29% 32%

10.00 (2) bananas 100 gr 89 1 23 0Morning meal milk, nonfat (skimmed) 500 gr 170 17 25 0

casein/milk, concentrate 30 gr 113 25 1 1sunflower oil 5 gr 44 0 0 5 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0

Total 416 43 49 7Energy % 40% 46% 14%% of Daily Required Amount 21% 30% 20% 15%

12.30 (3) tuna, canned in water 150 gr 192 35 0 4Lunch pineapple, canned 125 gr 75 1 19 0

pasta, dry 100 gr 371 13 75 2olives 100 gr 115 1 6 11water 300 gr 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0Total 753 50 100 17Energy % 27% 53% 20%% of Daily Required Amount 39% 34% 41% 39%

15.00 (4) apple juice 200 gr 92 0 23 0Afternoon meal milk, nonfat (skimmed) 250 gr 85 8 12 0

casein/milk, concentrate 30 gr 113 25 1 1Brinta classic (whole grain wheat 30 gr 98 3 20 1sunflower oil 0 gr 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0Total 387 37 56 2Energy % 38% 58% 4%% of Daily Required Amount 20% 25% 23% 4%


kg/m2

kg/m2


04/08/2023 document.xls


Target cut 1,936 Kcal grams per day grams per mealProtein : 30% 581 kcal 145 gr 18 grCarbs : 50% 968 kcal 242 gr 30 grFat : 20% 387 kcal 43 gr 5 grTime / Meal Product Quantity Unit Kcal Protein (g) Carbs (g) Fat (g)17.30 (5) turkey ham, sliced 150 gr 186 29 4 6Dinner rice, white, medium-grain 100 gr 360 7 79 1

broccoli 100 gr 34 3 7 0sunflower oil 10 gr 88 0 0 10water 300 gr 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0Total 668 39 90 17Energy % 23% 54% 22%% of Daily Required Amount 35% 27% 37% 39%

20.00 (6) orange juice 250 gr 118 2 28 0Post-workout shake milk, nonfat (skimmed) 500 gr 170 17 25 0

wheat flour, whole-grain 30 gr 102 4 22 1 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0Total 389 23 74 1Energy % 23% 74% 3%% of Daily Required Amount 20% 16% 31% 3%

21.00 (7) muesli, dried fruit and nuts 100 gr 340 10 78 5Snack water 300 gr 0 0 0 0

--------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0Total 340 10 78 5Energy % 10% 79% 11%% of Daily Required Amount 18% 7% 32% 11%

22.30 (8) quark, nonfat (curd cheese, froma 400 gr 251 48 12 1Bed time meal cherries, sour, canned 100 gr 75 1 19 0

water 300 gr 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0 --------------- 0 - 0 0 0 0Total 326 49 31 1Energy % 59% 38% 4%% of Daily Required Amount 17% 34% 13% 3%

Energy Protein Carbs FatTOTAL gram: 277 549 63TOTAL Kcal: 3,787 Kcal 1,107 2,194 568% of TOTAL Kcal: 29% 57% 15%TARGET gram: 1,936 Kcal 145 242 43DIFFERENCE [ TOTAL - TARGET ] gram: +132 +307 +20DIFFERENCE [ TOTAL - TARGET ] Kcal: +1,851 Kcal +526 +1,226 +181This is a printable result page of the full excel workbook. You can easily copy it into another workbook (copy/paste/paste-special-values).

of the complete True Natural Bodybuilding diet plan excel sheetDownload the latest version

http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls

How to use this Excel sheet

For working conveniently with this large excel sheet it is recommended to go to Excel's full screen mode (View - Full Screen).

Some fields require special attention:Field C6: fill in your body fat percentage as measured with a body fat caliper as depicted at the bottom of the webpage:

C6 should be left empty of filled with "?" if you don't know your body fat percentage correctly.Field C8: fill in your personal activity factor as explained in Field N1. Estimating your activity level (somewhere between 1.2 and 1.9) might be a bit tricky in the beginning,

but when you have been counting your calories and monitoring your sports activities and physical labor for a while you will be able to do it more accurately.

Based on your gender, age, length, bodyweight, body fat % and activity level your daily caloric need is calculated according to 3 different methods. The results are displayed in colums H, J and L.If you don't have a reasonable estimate of your body fat % you should use the results in fields J5-J8, otherwise the results in fields H5-H8 are the most accurate.In Fields H6 and J6 you find estimates of your maintenance caloric level, which is the amount of calories you need to eat every day to maintain your bodyweigth.If you want to lose weight (cut) you should eat less calories, and if you want to gain weigth (bulk) you should eat more calories than your maintenance level.

An efficient diet to lose weight (cut) should contain between 10 and 30% less calories than your maintenance level with a minimum of 1200 kcal for a female and 1700 kcal for a male adult.Field F7: fill in your preferred cut% to calculate how many calories you should eat if you want to lose bodyweigth. The result will be displayed in fields H7 and J7.

An efficient diet to gain weight (bulk) should contain between 10 and 30% more calories than your maintenance level.Field F8: fill in your preferred bulk% to calculate how many calories you should eat if you want to gain bodyweigth. The result will be displayed in fields H8 and J8.

Field C9: this is your target daily calorie intake which is one of the values calculated in fileds H6-H8 or J6-J8.You can change the value in C9 by filling in fields C2-C8, by adjusting the values in F7 and F8, and by picking the right value in drop down list B9.

Field G9: fill in the number of meals you will eat per day.Field B10: fill in which percentage of your total calorie intake should come from protein (30% recommended). Yes, this must be high.Field B11: fill in which percentage of your total calorie intake should come from carbohydrates (50-55% recommended).Field B12: fill in which percentage of your total calorie intake should come from fat (15-20% recommended).

Select for each of your meals the food products in the white drop down lists and input the quantities you eat.

How to build an efficient diet plan to lose body fat and/or gain muscle mass

An efficient diet to lose body fat or to gain muscle mass should contain at least 6 meals per day (5 for females) more or less equal in size (kcals) and nutrient ratio (protein/carbs/fat).Drink at least 2 to 3 liters of water per day. Drink more if you sweat a lot (warm weather, fysically very active, etc.)

broccoli, cabbage, carrots, cauliflower, cherries ,chicory, cucumber, eggplant, grapefruit, grapes, kale, kiwi fruit, lentils, lettuce, mushrooms, nectarine, onions, oranges, papayas, pears,peas, pepper, pineapple, plums, radishes, shallots, spinach, sprouts, strawberries, tomatoes and zucchini.

Nuts, soy and beans are some vegetable products that contain lots of protein. Protein powders (whey, casein and egg) are great substitutes.

Fresh, natural, unprocessed products (e.g. apples, tomatoes, steak, milk, potatos) are always better than processed food (e.g. apple pie, ketchup, sausages, ice cream, french fries, sugar or HFCS).Choose foods that contain lots of fiber, vitamins and minerals and have a rather low glycemic index. Avoid sugar (sucrose), high-fructose corn syrup (HFCS), alcohol, saturated fat and cholesterol.Don't eat large amounts of carbohydrates and fat the last 2 hours before going to bed.Drink at least one glass of water with every meal.

What else to do to lose body fat

Before using this excel workbook, please read this page and watch the DEMO VIDEO: Flash Video (.swf)Windows Media Video (.wmv)

All you have to do is go to the tab "Diet Plan" and fill out all yellow fields and select for each of your meals the food products in the white drop down lists.

You can add additional products yourself in the tab "Nutrition Table". The data can be found in the tab "The results (total calories, protein, carbohydrates, fat, vitamins and minerals) are automatically calculated and displayed in The tab "Printable Report" contains a convenient summary report of your diet plan that can be printed on paper or copied int another excel workbook (copy/paste/paste-special - values).

As explained above fill in the yellow fields of the tab "Diet Plan" to obtain in Field C9 the right amount of calories that you need to eat daily to reach your goal.

Each meal should contain some vegetables, legumes or fresh fruits which are high in fiber, vitamines and minerals such as apples, apricots, asparagus, bananas, beans, beets, blueberries,

Each meal should contain some starchy carbohydrate foods such as whole-grain bread, brown rice, potatoes, yams, pasta, oats, couscous, sweet potato and cereals.Each meal should contain some lean protein products (preferably from animal origin) such as chicken or turkey breast, egg whites, non-fat milk, non-fat cheese and yogurt, low-fat meat and fish.

Each meal should contain a small amount of fats, mainly unsaturated fats from fish or vegetable origin such as nuts, olives, olive oil, sunflower oil, flaxseed oil. A couple of egg yolks are also okay.

A good diet is not sufficient to lose a significant amount of body fat permanently.

http://www.true-natural-bodybuilding.com/diet-plan-excel-demo/diet-plan-excel-sheet-demo-video.html

http://www.true-natural-bodybuilding.com/diet-plan-excel-demo/diet-plan-excel-sheet-demo-video.wmv

A10

1.200 Sedentary: little or no excercise and desk job 1.375 Lightly active: light exercise / sports 1-3 days per week 1.550 Moderately active: moderate exercise / sports 3-5 days per week 1.650 Intense weight training program / sports 4-5 days per week 1.725 Very active: intense exercise / sports 6-7 days per week 1.900 Extra active: long and hard daily exercise / sports + physical job

Do 20 to 60 minutes of aerobic exercises 3 to 6 times per week, keeping your heart rate at 130 (low intensity) to 170 (high intensity) beats per minute to burn extra calories.Do your cardio first thing in the morning before your breakfast, or right after your weight training workout.Train with weights 3 to 6 times per week for maximum 60 minutes. Do 2 to 4 exercises per muscle group. Do 3 to 4 sets of 8-12 reps for each exercise. Increase the poundages as you get stronger.Any changes in diet or training program should be made gradually in small steps to ensure optimal results and prevent injuries.

Want to know everything about losing body fat and building lean muscle mass?

Visit my free website:Learn about losing body fat:Learn about building muscle mass:Demo video:Demo video:

It should be combined with aerobic exercises (jogging, running, treadmill, bicycle, stationary bike, elliptical machine, rowing machine or stairclimber) to stimulate your metabolism and burn extra calories.And it should be combined with weight training to keep or increase your lean muscle mass while dieting.The more lean muscle you have, the higher your metabolism will be throughout the day.

True-Natural-Bodybuilding.comLosing Body FatHow to Get BigFlash Video (.swf)Windows Media Video (.wmv)


http://www.true-natural-bodybuilding.com/bodyfat.html

http://www.true-natural-bodybuilding.com/get-big.html



For working conveniently with this large excel sheet it is recommended to go to Excel's full screen mode (View - Full Screen).

fill in your body fat percentage as measured with a body fat caliper as depicted at the bottom of the webpage:C6 should be left empty of filled with "?" if you don't know your body fat percentage correctly.fill in your personal activity factor as explained in Field N1. Estimating your activity level (somewhere between 1.2 and 1.9) might be a bit tricky in the beginning,but when you have been counting your calories and monitoring your sports activities and physical labor for a while you will be able to do it more accurately.

Based on your gender, age, length, bodyweight, body fat % and activity level your daily caloric need is calculated according to 3 different methods. The results are displayed in colums H, J and L.If you don't have a reasonable estimate of your body fat % you should use the results in fields J5-J8, otherwise the results in fields H5-H8 are the most accurate.In Fields H6 and J6 you find estimates of your maintenance caloric level, which is the amount of calories you need to eat every day to maintain your bodyweigth.If you want to lose weight (cut) you should eat less calories, and if you want to gain weigth (bulk) you should eat more calories than your maintenance level.

An efficient diet to lose weight (cut) should contain between 10 and 30% less calories than your maintenance level with a minimum of 1200 kcal for a female and 1700 kcal for a male adult.fill in your preferred cut% to calculate how many calories you should eat if you want to lose bodyweigth. The result will be displayed in fields H7 and J7.

An efficient diet to gain weight (bulk) should contain between 10 and 30% more calories than your maintenance level.fill in your preferred bulk% to calculate how many calories you should eat if you want to gain bodyweigth. The result will be displayed in fields H8 and J8.

this is your target daily calorie intake which is one of the values calculated in fileds H6-H8 or J6-J8.You can change the value in C9 by filling in fields C2-C8, by adjusting the values in F7 and F8, and by picking the right value in drop down list B9.

fill in which percentage of your total calorie intake should come from protein (30% recommended). Yes, this must be high.fill in which percentage of your total calorie intake should come from carbohydrates (50-55% recommended).fill in which percentage of your total calorie intake should come from fat (15-20% recommended).

Select for each of your meals the food products in the white drop down lists and input the quantities you eat.

How to build an efficient diet plan to lose body fat and/or gain muscle mass

An efficient diet to lose body fat or to gain muscle mass should contain at least 6 meals per day (5 for females) more or less equal in size (kcals) and nutrient ratio (protein/carbs/fat).Drink at least 2 to 3 liters of water per day. Drink more if you sweat a lot (warm weather, fysically very active, etc.)

broccoli, cabbage, carrots, cauliflower, cherries ,chicory, cucumber, eggplant, grapefruit, grapes, kale, kiwi fruit, lentils, lettuce, mushrooms, nectarine, onions, oranges, papayas, pears,peas, pepper, pineapple, plums, radishes, shallots, spinach, sprouts, strawberries, tomatoes and zucchini.

Nuts, soy and beans are some vegetable products that contain lots of protein. Protein powders (whey, casein and egg) are great substitutes.

Fresh, natural, unprocessed products (e.g. apples, tomatoes, steak, milk, potatos) are always better than processed food (e.g. apple pie, ketchup, sausages, ice cream, french fries, sugar or HFCS).Choose foods that contain lots of fiber, vitamins and minerals and have a rather low glycemic index. Avoid sugar (sucrose), high-fructose corn syrup (HFCS), alcohol, saturated fat and cholesterol.

Flash Video (.swf)Windows Media Video (.wmv)

" and fill out all yellow fields and select for each of your meals the food products in the white drop down lists.

Body Fat Caliper

". The data can be found in the tab "8000 More Products".The results (total calories, protein, carbohydrates, fat, vitamins and minerals) are automatically calculated and displayed in bold blue font at the bottom of the page.

" contains a convenient summary report of your diet plan that can be printed on paper or copied int another excel workbook (copy/paste/paste-special - values).

the right amount of calories that you need to eat daily to reach your goal.

which are high in fiber, vitamines and minerals such as apples, apricots, asparagus, bananas, beans, beets, blueberries,

such as whole-grain bread, brown rice, potatoes, yams, pasta, oats, couscous, sweet potato and cereals. (preferably from animal origin) such as chicken or turkey breast, egg whites, non-fat milk, non-fat cheese and yogurt, low-fat meat and fish.

unsaturated fats from fish or vegetable origin such as nuts, olives, olive oil, sunflower oil, flaxseed oil. A couple of egg yolks are also okay.




Do 20 to 60 minutes of aerobic exercises 3 to 6 times per week, keeping your heart rate at 130 (low intensity) to 170 (high intensity) beats per minute to burn extra calories.Do your cardio first thing in the morning before your breakfast, or right after your weight training workout.Train with weights 3 to 6 times per week for maximum 60 minutes. Do 2 to 4 exercises per muscle group. Do 3 to 4 sets of 8-12 reps for each exercise. Increase the poundages as you get stronger.Any changes in diet or training program should be made gradually in small steps to ensure optimal results and prevent injuries.

Want to know everything about losing body fat and building lean muscle mass?

(jogging, running, treadmill, bicycle, stationary bike, elliptical machine, rowing machine or stairclimber) to stimulate your metabolism and burn extra calories. to keep or increase your lean muscle mass while dieting.The more lean muscle you have, the higher your metabolism will be throughout the day.

put cursor here

This is the nutritional table used in the formulas in the "Diet Plan" tab.More products can be added with the "Insert Row"functionality.The data for 8000 products can be found in tab "8000 More Products".

1 2 3 4Product Quantity Unit Kcal --------------- 1 - 0.0almonds 100 gr 575.0amino acids, BCAA's 100 gr 400.0amino acids, EAA's 100 gr 400.0apple juice 100 gr 46.0apples 100 gr 52.0apricots 100 gr 48.0apricots, dried 100 gr 241.0asparagus 100 gr 20.0aubergine (eggplant) 100 gr 24.0bananas 100 gr 89.0barley 100 gr 352.0beans, black 100 gr 341.0beans, kidney 100 gr 333.0beans, pink 100 gr 343.0beans, pinto 100 gr 347.0beans, red (kidney) 100 gr 337.0beans, small white 100 gr 336.0beans, snap, green 100 gr 31.0beans, snap, yellow 100 gr 31.0beans, white 100 gr 333.0beans, white (navy) 100 gr 337.0beans, yellow 100 gr 345.0beef jerky (snack) 100 gr 153.0beef, lean 100 gr 141.0beef, sliced 100 gr 176.0beets 100 gr 43.0blood sausage 100 gr 379.0blueberries 100 gr 57.0bread, multi-grain 100 gr 265.0bread, oatmeal 100 gr 269.0bread, pita, white 100 gr 275.0bread, pita, whole-wheat 100 gr 266.0bread, raisin 100 gr 274.0bread, rye 100 gr 258.0bread, wheat 100 gr 266.0bread, white 100 gr 266.0bread, white, toasted 100 gr 293.0bread, whole-wheat 100 gr 247.0Brinta classic (whole grain wheat flour) 100 gr 325.0broccoli 100 gr 34.0brownies 100 gr 405.0brussels sprouts 100 gr 43.0buckwheat 100 gr 343.0buckwheat flour 100 gr 335.0cabbage 100 gr 25.0cabbage, red 100 gr 31.0cabbage, savoy 100 gr 27.0canola oil 100 gr 884.0cantaloupe, melon 100 gr 34.0carrot juice 100 gr 40.0carrots 100 gr 41.0casein/milk, concentrate 100 gr 375.0

casein/milk, isolate 100 gr 374.0cashew nuts 100 gr 553.0cauliflower 100 gr 25.0cheese, gouda 100 gr 356.0cherries, sour 100 gr 50.0cherries, sour, canned 100 gr 75.0cherries, sweet 100 gr 63.0chestnut 100 gr 196.0chicken, breast meat 100 gr 114.0chicken, breast, sliced 100 gr 79.0chicken, leg meat 100 gr 120.0chicken, liver 100 gr 119.0chicory (witlof) 100 gr 17.0chocolate, dark, 45-59% cacao 100 gr 546.0chocolate, dark, 60-69% cacao 100 gr 579.0chocolate, dark, 70-85% cacao 100 gr 598.0chocolate, milk 100 gr 535.0chocolate, white 100 gr 539.0chocolate-flavored hazelnut spread 100 gr 541.0cocoa powder 100 gr 228.0coconut 100 gr 354.0cod 100 gr 82.0collard 100 gr 30.0corn (maize), dried 100 gr 365.0corn (maize), raw 100 gr 86.0corn oil (maize oil) 100 gr 884.0cottage cheese, 1% fat 100 gr 72.0cottage cheese, 2% fat 100 gr 86.0cottage cheese, fat 100 gr 98.0cottage cheese, nonfat 100 gr 72.0couscous 100 gr 376.0crab 100 gr 87.0crab, canned 100 gr 99.0creatine 100 gr 0.0croissants, butter 100 gr 406.0cucumber 100 gr 12.0cuttlefish (squid, inkfish) 100 gr 79.0deer, lean 100 gr 120.0dextrose (glucose) 100 gr 400.0duck, liver, raw 100 gr 136.0duck, meat without skin 100 gr 135.0egg white 100 gr 48.0egg yolk 100 gr 317.0eggplant (aubergine) 100 gr 24.0eggs 100 gr 143.0figs, dried 100 gr 249.0fish oil, salmon 100 gr 902.0flatfish (sole, flounder) 100 gr 91.0flaxseed oil 100 gr 884.0flaxseeds 100 gr 534.0french fries 100 gr 331.0frog legs 100 gr 73.0fructose 100 gr 400.0garlic 100 gr 149.0goose, liver, raw 100 gr 133.0goose, meat without skin 100 gr 161.0grape juice 100 gr 60.0grapefruit 100 gr 32.0

grapefruit juice 100 gr 38.0grapes 100 gr 69.0haddock 100 gr 87.0halibut 100 gr 110.0ham (pork), sliced 100 gr 116.0hazelnuts (filberts) 100 gr 628.0herring 100 gr 158.0honey 100 gr 304.0honeydew melon 100 gr 36.0horse, lean 100 gr 133.0hotdog 100 gr 247.0kale 100 gr 50.0Kellogg's Special K (cereal) 100 gr 379.0Kellogg's Special K chocolate (cereal) 100 gr 387.0Kellogg's Special K red berries (cereal) 100 gr 369.0kiwi fruit 100 gr 61.0lactose 100 gr 400.0lamb, lean 100 gr 143.0lemon juice 100 gr 21.0lentils 100 gr 353.0lettuce, green 100 gr 15.0lettuce, red 100 gr 16.0lima beans 100 gr 338.0litchis 100 gr 66.0litchis, dried 100 gr 277.0liver pate 100 gr 319.0liver sausage 100 gr 326.0lobster 100 gr 90.0macaroni, dry 100 gr 371.0mackerel 100 gr 205.0maltodextrin 100 gr 400.0milk powder, nonfat, dry 100 gr 362.0milk, 1% fat 100 gr 42.0milk, 1.5% fat 100 gr 46.0milk, 2% fat 100 gr 50.0milk, nonfat (skimmed) 100 gr 34.0milk, whole (3.25% fat) 100 gr 61.0millet 100 gr 378.0mozarella cheese, fat 100 gr 300.0mozarella cheese, low fat 100 gr 254.0muesli, dried fruit and nuts 100 gr 340.0mungo beans 100 gr 341.0mushrooms, white 100 gr 22.0mussels 100 gr 86.0nachos chips (snack) 100 gr 514.0nachos with cheese 100 gr 306.0nectarine 100 gr 44.0noodles, eggs 100 gr 384.0oats 100 gr 389.0oats, fine powder 100 gr 388.0okra 100 gr 31.0olive oil 100 gr 884.0olives 100 gr 115.0onions 100 gr 40.0orange juice 100 gr 47.0oranges 100 gr 47.0ostrich, meat 100 gr 115.0pancakes 100 gr 194.0

papayas 100 gr 39.0pasta, dry 100 gr 371.0pate de foie gras, goose 100 gr 462.0peaches 100 gr 39.0peaches, dried 100 gr 239.0peanut butter (>90%) 100 gr 588.0peanuts, roasted 100 gr 585.0pears 100 gr 58.0peas 100 gr 341.0pecans (nuts) 100 gr 691.0pepper, green, sweet 100 gr 20.0pepper, red, sweet 100 gr 31.0pepper, yellow, sweet 100 gr 27.0pickled cucumber 100 gr 11.0pineapple 100 gr 50.0pineapple juice 100 gr 53.0pineapple, canned 100 gr 60.0pistachio nuts 100 gr 562.0pistachio nuts, roasted, salt 100 gr 568.0plums 100 gr 46.0plums, dried 100 gr 240.0pollock 100 gr 92.0popcorn cakes 100 gr 384.0popcorn, air-popped 100 gr 387.0popcorn, oil-popped 100 gr 583.0pork, bacon 100 gr 458.0pork, lean loin 100 gr 120.0pork, leg (ham), lean 100 gr 136.0potato 100 gr 77.0potato chips (snack) 100 gr 542.0potatoes, red 100 gr 70.0potatoes, white 100 gr 69.0pumpkin 100 gr 26.0quark, nonfat (curd cheese, fromage frais) 100 gr 62.7radishes 100 gr 16.0raisins, dried 100 gr 299.0raspberries 100 gr 52.0rice cakes (snack) 100 gr 387.0rice, brown, long-grain 100 gr 370.0rice, white, long-grain 100 gr 365.0rice, white, medium-grain 100 gr 360.0rice, white, short-grain 100 gr 358.0roughy, orange 100 gr 76.0rye 100 gr 338.0salmon 100 gr 142.0shallots 100 gr 72.0shrimps 100 gr 106.0soybean oil 100 gr 884.0soybeans 100 gr 446.0soybeans, green 100 gr 147.0soybeans, sprouted 100 gr 122.0spaghetti, dry 100 gr 371.0spaghetti, dry, enriched 100 gr 371.0spaghetti, spinach, dry 100 gr 372.0spaghetti, whole-wheat, dry 100 gr 348.0spinach 100 gr 23.0spinach, canned 100 gr 23.0squash, summer 100 gr 16.0

squid (inkfish, cuttlefish) 100 gr 92.0squid, fried (inkfish, cuttlefish) 100 gr 175.0strawberries 100 gr 32.0sugar, brown 100 gr 380.0sugar, powdered 100 gr 389.0sugar, table (sucrose) 100 gr 387.0sunflower oil 100 gr 884.0sweet potato 100 gr 86.0swordfish 100 gr 121.0tilapia fish 100 gr 96.0tomatoes 100 gr 18.0tomatoes, canned 100 gr 17.0tomatoes, orange 100 gr 16.0tomatoes, yellow 100 gr 15.0tortilla chips (snack) 100 gr 489.0trout 100 gr 148.0tuna, bluefin 100 gr 144.0tuna, canned in water 100 gr 128.0tuna, yellowfin 100 gr 108.0turkey ham, sliced 100 gr 124.0turkey, breast meat 100 gr 111.0turkey, leg meat 100 gr 108.0turkey, liver, raw 100 gr 228.0turnips 100 gr 28.0veal, lean 100 gr 116.0vitargo 100 gr 368.0wafers, chocolate 100 gr 433.0wafers, vanilla 100 gr 441.0walnuts 100 gr 654.0water 100 gr 0.0watermelon 100 gr 30.0waxy maize starch 100 gr 352.0wheat 100 gr 342.0wheat flour, whole-grain 100 gr 339.0whey, concentrate 100 gr 407.0whey, isolate 100 gr 368.0whitefish 100 gr 134.0yam (sweet potato) 100 gr 118.0yogurt, fat 100 gr 61.0yogurt, nonfat 100 gr 56.0zucchini (courgette) 100 gr 17.0

1 - 0.0zz Insert new products only above this row!zzz Select a row above, in the white area, and do "Insert Row".

5 6 7 8 9 10Protein (g) Carbs (g) Fat (g) Vit A (IU) Vit B-1 Vit B-2

0.0 0.0 0.0 0.0 0.0 0.021.2 21.7 49.4 1.0 211.0 1,014.0

100.0 0.0 0.0 0.0 0.0 0.0100.0 0.0 0.0 0.0 0.0 0.0

0.1 11.3 0.1 1.0 21.0 17.00.3 13.8 0.2 54.0 17.0 26.01.4 11.1 0.4 1,926.0 30.0 40.03.4 62.6 0.5 3,604.0 15.0 74.02.2 3.9 0.1 756.0 143.0 141.01.0 5.7 0.2 27.0 39.0 37.01.1 22.8 0.3 64.0 31.0 73.09.9 77.7 1.2 22.0 191.0 114.0

21.6 62.4 1.4 0.0 900.0 193.023.6 60.0 0.8 0.0 529.0 219.021.0 64.2 1.1 0.0 772.0 192.021.4 62.6 1.2 0.0 713.0 212.022.5 61.3 1.1 0.0 608.0 215.021.1 62.3 1.2 0.0 743.0 207.0

1.8 7.0 0.2 690.0 82.0 104.01.8 7.1 0.1 108.0 84.0 105.0

23.4 60.3 0.9 0.0 437.0 146.022.3 60.8 1.5 0.0 775.0 164.022.0 60.7 2.6 6.0 690.0 330.031.1 2.8 1.9 0.0 65.0 163.021.6 0.0 5.5 0.0 66.0 108.028.1 5.7 3.8 0.0 80.0 190.0

1.6 9.6 0.2 33.0 31.0 40.014.6 1.3 34.5 0.0 70.0 130.0

0.7 14.5 0.3 54.0 37.0 41.013.4 43.3 4.2 0.0 279.0 131.0

8.4 48.5 4.4 16.0 399.0 240.09.1 55.7 1.2 0.0 267.0 97.09.8 55.0 2.6 0.0 339.0 80.07.9 52.3 4.4 0.0 177.0 173.08.5 48.3 3.3 7.0 434.0 335.0

10.9 47.5 3.6 0.0 373.0 311.07.6 50.6 3.3 0.0 455.0 331.09.0 54.4 4.0 0.0 415.0 337.0

13.0 41.3 3.4 3.0 353.0 216.011.0 65.0 2.1 9.0 447.0 215.0

2.8 6.6 0.4 623.0 71.0 117.04.8 63.9 16.3 69.0 255.0 210.03.4 9.0 0.3 754.0 139.0 90.0

13.3 71.5 3.4 0.0 101.0 425.012.6 70.6 3.1 0.0 417.0 190.0

1.3 5.8 0.1 98.0 61.0 40.01.4 7.4 0.2 1,116.0 64.0 69.02.0 6.1 0.1 1,000.0 70.0 30.00.0 0.0 100.0 0.0 0.0 0.00.8 8.2 0.2 3,382.0 41.0 19.01.0 9.3 0.2 19,124.0 92.0 55.00.9 9.6 0.2 16,706.0 66.0 58.0

83.0 4.7 2.7 0.0 0.0 0.0

88.0 1.7 1.7 0.0 0.0 0.018.2 30.2 43.9 0.0 423.0 58.0

1.9 5.0 0.3 0.0 50.0 60.024.9 2.2 27.4 563.0 30.0 334.0

1.0 12.2 0.3 1,283.0 30.0 40.00.7 19.3 0.1 726.0 16.0 39.01.1 16.0 0.2 64.0 27.0 33.01.6 44.2 1.3 26.0 144.0 16.0

21.2 0.0 2.6 30.0 64.0 100.016.8 2.2 0.4 0.0 18.0 29.020.1 0.0 3.8 61.0 79.0 193.016.9 0.7 4.8 11,078.0 305.0 1,778.0

0.9 4.0 0.1 29.0 62.0 27.04.9 61.2 31.3 50.0 25.0 50.06.1 52.4 38.3 50.0 32.0 49.07.8 45.9 42.6 39.0 34.0 78.07.7 59.4 29.7 195.0 112.0 298.05.9 59.2 32.1 30.0 63.0 282.05.4 62.2 29.7 3.0 85.0 170.0

19.6 57.9 13.7 0.0 78.0 241.03.3 15.2 33.5 0.0 66.0 20.0

17.8 0.0 0.7 40.0 76.0 65.02.5 5.7 0.4 6,668.0 54.0 130.09.4 74.3 4.7 214.0 385.0 201.03.3 18.7 1.4 187.0 155.0 55.00.0 0.0 100.0 0.0 0.0 0.0

12.4 2.7 1.0 41.0 21.0 165.011.8 3.7 2.5 74.0 41.0 198.011.1 3.4 4.3 140.0 27.0 163.010.3 6.7 0.3 8.0 23.0 226.012.8 77.4 0.6 0.0 163.0 78.018.1 0.0 1.1 5.0 80.0 40.020.5 0.0 1.2 7.0 80.0 84.0

0.0 0.0 0.0 0.0 0.0 0.08.2 45.8 21.0 744.0 388.0 241.00.6 2.2 0.2 72.0 31.0 25.0

16.2 0.8 0.7 375.0 9.0 910.023.0 0.0 2.4 0.0 220.0 480.0

0.0 100.0 0.0 0.0 0.0 0.018.7 3.5 4.6 39,907.0 562.0 892.018.3 0.9 6.0 79.0 360.0 450.010.9 0.7 0.2 0.0 4.0 439.015.9 3.6 26.5 1,442.0 176.0 528.0

1.0 5.7 0.2 27.0 39.0 37.012.6 0.8 9.9 487.0 69.0 478.0

3.3 63.9 0.9 10.0 85.0 82.00.0 0.0 100.0 0.0 0.0 0.0

18.8 0.0 1.2 33.0 89.0 76.00.0 0.0 100.0 0.0 0.0 0.0

18.3 28.9 42.2 0.0 1,644.0 161.03.5 40.1 17.4 0.0 173.0 30.0

16.4 0.0 0.3 50.0 140.0 250.00.0 100.0 0.0 0.0 0.0 0.06.4 33.1 0.5 9.0 200.0 110.0

16.4 6.3 4.3 30,998.0 562.0 892.022.8 0.0 7.1 40.0 129.0 377.0

0.4 14.8 0.1 8.0 17.0 15.00.6 8.1 0.1 927.0 36.0 20.0

0.5 9.0 0.1 7.0 42.0 20.00.7 18.1 0.2 66.0 69.0 70.0

18.9 0.0 0.7 57.0 35.0 37.020.8 0.0 2.3 157.0 60.0 75.021.0 1.0 3.2 44.0 514.0 218.015.0 16.7 60.8 20.0 643.0 113.018.0 0.0 9.0 93.0 92.0 233.0

0.3 82.4 0.0 0.0 0.0 38.00.5 9.1 0.1 50.0 38.0 12.0

21.4 0.0 4.6 0.0 130.0 100.010.6 18.4 14.8 0.0 240.0 280.0

3.3 10.0 0.7 15,376.0 110.0 130.022.5 71.0 1.6 2,474.0 1,700.0 1,900.0

5.7 83.3 5.7 2,419.0 1,694.0 1,919.012.4 80.6 1.0 2,419.0 1,690.0 2,000.0

1.1 14.7 0.5 87.0 27.0 25.00.0 100.0 0.0 0.0 0.0 0.0

20.9 0.0 5.9 0.0 130.0 230.00.4 6.5 0.3 15.0 41.0 9.0

25.8 60.1 1.1 39.0 873.0 211.01.4 2.8 0.2 7,405.0 70.0 80.01.3 2.3 0.2 7,492.0 64.0 77.0

21.5 63.4 0.7 0.0 507.0 202.00.8 16.5 0.4 0.0 11.0 65.03.8 70.7 1.2 0.0 10.0 570.0

14.2 1.5 28.0 3,300.0 30.0 600.014.1 2.2 28.5 27,667.0 272.0 1,030.018.8 0.5 0.9 70.0 6.0 48.013.0 74.7 1.5 0.0 90.0 60.018.6 0.0 13.9 167.0 176.0 312.0

0.0 100.0 0.0 0.0 0.0 0.036.2 52.0 0.8 22.0 415.0 1,550.0

3.4 5.0 1.0 47.0 20.0 185.03.3 4.9 1.5 74.5 29.5 185.03.3 4.8 2.0 102.0 39.0 185.03.4 5.0 0.1 15.0 45.0 182.03.2 4.8 3.3 162.0 46.0 169.0

11.0 72.9 4.2 0.0 421.0 290.022.2 2.2 22.4 676.0 30.0 283.024.3 2.8 15.9 481.0 18.0 303.0

9.7 77.8 4.9 546.0 910.0 1,030.025.2 59.0 1.6 23.0 273.0 254.0

3.1 3.3 0.3 0.0 81.0 402.011.9 3.7 2.2 160.0 160.0 210.0

8.2 61.7 26.1 0.0 49.0 40.08.1 32.2 16.8 495.0 170.0 330.01.1 10.6 0.3 332.0 34.0 27.0

14.2 71.3 4.4 62.0 170.0 90.016.9 66.3 6.9 0.0 763.0 139.0

8.5 70.7 7.9 0.0 692.0 125.02.0 7.0 0.1 375.0 200.0 60.00.0 0.0 100.0 0.0 0.0 0.00.8 6.3 10.7 403.0 3.0 0.01.1 9.3 0.1 2.0 46.0 27.00.7 11.0 0.2 175.0 39.0 21.00.9 11.8 0.1 225.0 87.0 40.0

22.9 0.0 2.0 0.0 205.0 302.05.2 36.7 2.5 32.0 211.0 217.0

0.6 9.8 0.1 1,094.0 27.0 32.013.0 74.7 1.5 0.0 90.0 60.011.4 4.7 43.8 3,333.0 88.0 299.0

0.9 9.5 0.3 326.0 24.0 31.03.6 61.3 0.8 2,163.0 2.0 212.0

25.1 19.6 50.4 0.0 73.0 105.023.7 21.5 49.7 0.0 438.0 98.0

0.4 15.5 0.1 23.0 12.0 25.024.6 60.4 1.2 149.0 726.0 215.0

9.2 13.9 72.0 56.0 660.0 130.00.9 4.6 0.2 370.0 57.0 28.01.0 6.0 0.3 3,131.0 54.0 85.01.0 6.3 0.2 200.0 28.0 25.00.3 2.3 0.2 191.0 0.0 10.00.5 13.1 0.1 58.0 79.0 32.00.4 12.9 0.1 5.0 58.0 21.00.5 15.6 0.1 50.0 102.0 21.0

20.3 27.5 45.4 415.0 870.0 160.021.4 26.8 46.0 262.0 840.0 158.0

0.7 11.4 0.3 345.0 28.0 26.02.2 63.9 0.4 781.0 51.0 186.0

19.4 0.0 1.0 46.0 47.0 185.09.7 80.1 3.1 72.0 75.0 178.0

12.9 77.9 4.5 196.0 104.0 83.07.3 45.1 43.6 154.0 134.0 57.0

11.6 0.7 45.0 37.0 281.0 113.020.7 0.0 3.5 2.0 982.0 337.020.5 0.0 5.4 6.0 875.0 228.0

2.0 17.5 0.1 2.0 80.0 32.06.6 50.8 36.4 0.0 63.0 230.01.9 15.9 0.1 7.0 81.0 31.01.7 15.7 0.1 8.0 71.0 34.01.0 6.5 0.1 7,384.0 50.0 110.0

12.0 3.0 0.3 41.0 21.0 165.00.7 3.4 0.1 7.0 12.0 39.03.1 79.2 0.5 0.0 106.0 125.01.2 11.9 0.7 33.0 32.0 38.08.2 81.5 2.8 0.0 61.0 165.07.9 77.2 2.9 0.0 401.0 93.07.1 80.0 0.7 0.0 70.0 49.06.6 79.3 0.6 0.0 70.0 48.06.5 79.2 0.5 0.0 70.0 48.0

16.4 0.0 0.7 70.0 31.0 45.010.3 75.9 1.6 11.0 316.0 251.019.8 0.0 6.3 40.0 226.0 380.0

2.5 16.8 0.1 1,190.0 60.0 20.020.3 0.9 1.7 180.0 28.0 34.0

0.0 0.0 100.0 0.0 0.0 0.036.5 30.2 19.9 22.0 874.0 870.013.0 11.1 6.8 180.0 435.0 175.013.1 9.6 6.7 11.0 340.0 118.013.0 74.7 1.5 0.0 90.0 60.013.0 74.7 1.5 0.0 891.0 400.013.4 74.8 1.6 461.0 373.0 196.014.6 75.0 1.4 0.0 488.0 143.0

2.9 3.6 0.4 9,377.0 78.0 189.02.8 3.4 0.5 9,801.0 16.0 138.01.2 3.4 0.2 200.0 48.0 142.0

15.6 3.1 1.4 33.0 20.0 412.017.9 7.8 7.5 35.0 56.0 458.0

0.7 7.7 0.3 12.0 24.0 22.00.1 98.1 0.0 0.0 0.0 0.00.0 99.8 0.0 0.0 0.0 19.00.0 100.0 0.0 0.0 0.0 19.00.0 0.0 100.0 0.0 0.0 0.01.6 20.1 0.1 14,187.0 78.0 61.0

19.8 0.0 4.0 120.0 37.0 95.020.1 0.0 1.7 0.0 41.0 63.0

0.9 3.9 0.2 833.0 37.0 19.00.8 4.0 0.1 117.0 45.0 55.01.2 3.2 0.2 1,496.0 46.0 34.01.0 3.0 0.3 0.0 41.0 47.07.8 65.6 23.4 3.0 15.0 100.0

20.8 0.0 6.6 57.0 350.0 330.023.3 0.0 4.9 2,183.0 241.0 251.023.6 0.0 3.0 19.0 8.0 44.023.4 0.0 1.0 60.0 434.0 47.019.6 2.9 3.8 0.0 50.0 250.024.6 0.0 0.7 0.0 41.0 118.020.4 0.0 2.4 0.0 50.0 210.017.8 2.3 16.4 72,382.0 153.0 2,590.0

0.9 6.4 0.1 0.0 40.0 30.020.2 0.0 3.3 0.0 70.0 260.0

0.0 92.0 0.0 0.0 0.0 0.06.6 72.4 14.2 12.0 203.0 266.05.0 73.6 15.2 30.0 275.0 320.0

15.2 13.7 65.2 20.0 341.0 150.00.0 0.0 0.0 0.0 0.0 0.00.6 7.6 0.2 569.0 33.0 21.00.0 88.0 0.0 0.0 0.0 0.0

11.3 75.9 1.7 9.0 387.0 108.013.7 72.6 1.9 9.0 447.0 215.080.0 6.0 7.0 0.0 0.0 0.089.0 0.7 1.0 0.0 0.0 0.019.1 0.0 5.9 120.0 140.0 120.0

1.5 27.9 0.2 138.0 112.0 32.03.5 4.7 3.3 99.0 29.0 142.05.7 7.7 0.2 7.0 48.0 234.01.2 3.1 0.3 200.0 45.0 94.00.0 0.0 0.0 0.0 0.0 0.0

11 12 13 14 15 16Vit B-3 Vit B-5 Vit B-6 Vit B-9 Vit B-12 Vit C

0.0 0.0 0.0 0.0 0.0 0.03,385.0 469.0 143.0 50.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0

73.0 49.0 18.0 0.0 0.0 900.091.0 61.0 41.0 3.0 0.0 4,600.0

600.0 240.0 54.0 9.0 0.0 10,000.02,589.0 516.0 143.0 10.0 0.0 1,000.0

978.0 274.0 91.0 52.0 0.0 5,600.0649.0 281.0 84.0 22.0 0.0 2,200.0665.0 334.0 367.0 20.0 0.0 8,700.0

4,604.0 282.0 260.0 23.0 0.0 0.01,955.0 899.0 286.0 444.0 0.0 0.02,060.0 780.0 397.0 394.0 0.0 4,500.01,892.0 997.0 527.0 463.0 0.0 0.01,174.0 785.0 474.0 525.0 0.0 6,300.02,110.0 780.0 397.0 394.0 0.0 4,500.01,342.0 729.0 439.0 386.0 0.0 0.0

734.0 225.0 141.0 33.0 0.0 12,200.0752.0 94.0 74.0 37.0 0.0 16,300.0479.0 732.0 318.0 388.0 0.0 0.0

2,188.0 744.0 428.0 364.0 0.0 0.02,430.0 734.0 442.0 389.0 0.0 0.05,164.0 566.0 386.0 10.0 1.6 0.06,683.0 638.0 604.0 13.0 1.1 0.05,270.0 590.0 340.0 11.0 2.6 0.0

334.0 155.0 67.0 109.0 0.0 4,900.01,200.0 600.0 40.0 5.0 1.0 0.0

418.0 124.0 52.0 6.0 0.0 9,700.04,042.0 336.0 263.0 75.0 0.0 100.03,136.0 341.0 68.0 62.0 0.0 0.02,142.0 397.0 34.0 24.0 0.0 0.02,840.0 831.0 265.0 35.0 0.0 0.01,495.0 387.0 69.0 34.0 0.0 100.03,805.0 440.0 75.0 110.0 0.0 400.05,190.0 820.0 119.0 85.0 0.0 200.04,385.0 203.0 84.0 111.0 0.0 0.03,926.0 278.0 63.0 104.0 0.0 0.04,714.0 686.0 209.0 50.0 0.0 0.06,365.0 1,008.0 341.0 44.0 0.0 0.0

639.0 573.0 175.0 63.0 0.0 89,200.01,721.0 547.0 35.0 47.0 0.1 0.0

745.0 309.0 219.0 61.0 0.0 85,000.07,020.0 1,233.0 210.0 30.0 0.0 0.06,150.0 440.0 582.0 54.0 0.0 0.0

234.0 212.0 124.0 43.0 0.0 36,600.0418.0 147.0 209.0 18.0 0.0 57,000.0300.0 187.0 190.0 80.0 0.0 31,000.0

0.0 0.0 0.0 0.0 0.0 0.0734.0 105.0 72.0 21.0 0.0 36,700.0386.0 228.0 217.0 4.0 0.0 8,500.0983.0 273.0 138.0 19.0 0.0 5,900.0

0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.01,062.0 864.0 417.0 25.0 0.0 500.0

507.0 667.0 184.0 57.0 0.0 48,200.063.0 340.0 80.0 21.0 1.5 0.0

400.0 143.0 44.0 8.0 0.0 10,000.0170.0 105.0 44.0 8.0 0.0 2,000.0154.0 199.0 49.0 4.0 0.0 7,000.0

1,102.0 476.0 352.0 58.0 0.0 40,200.010,430.0 1,425.0 749.0 4.0 0.2 1,200.0

3,428.0 241.0 150.0 1.0 0.1 0.06,067.0 1,178.0 330.0 10.0 0.4 0.09,728.0 6,233.0 853.0 588.0 16.6 17,900.0

160.0 145.0 42.0 37.0 0.0 2,800.0725.0 297.0 42.0 0.0 0.2 0.0838.0 300.0 34.0 0.0 0.2 0.0

1,054.0 418.0 38.0 0.0 0.3 0.0386.0 472.0 36.0 12.0 0.8 0.0745.0 608.0 56.0 7.0 0.6 500.0427.0 357.0 82.0 14.0 0.3 0.0

2,185.0 254.0 118.0 32.0 0.0 0.0540.0 300.0 54.0 26.0 0.0 3,300.0

2,063.0 153.0 245.0 7.0 0.9 1,000.0742.0 267.0 165.0 166.0 0.0 35,300.0

3,627.0 424.0 622.0 19.0 0.0 0.01,770.0 717.0 93.0 42.0 0.0 6,800.0

0.0 0.0 0.0 0.0 0.0 0.0128.0 215.0 68.0 12.0 0.6 0.0108.0 253.0 22.0 10.0 0.5 0.0

99.0 557.0 46.0 12.0 0.4 0.0144.0 446.0 16.0 9.0 0.5 0.0

3,490.0 1,243.0 110.0 20.0 0.0 0.02,700.0 350.0 150.0 44.0 9.0 3,000.01,370.0 360.0 150.0 43.0 0.5 2,700.0

0.0 0.0 0.0 0.0 0.0 0.02,188.0 861.0 58.0 88.0 0.2 200.0

37.0 240.0 51.0 14.0 0.0 3,200.01,216.0 500.0 150.0 16.0 3.0 5,300.06,370.0 0.0 370.0 4.0 6.3 0.0

0.0 0.0 0.0 0.0 0.0 0.06,500.0 6,184.0 760.0 738.0 54.0 4,500.05,300.0 1,600.0 340.0 25.0 0.4 5,800.0

105.0 190.0 5.0 4.0 0.1 0.024.0 2,990.0 350.0 146.0 2.0 0.0

649.0 281.0 84.0 22.0 0.0 2,200.070.0 1,438.0 143.0 47.0 1.3 0.0

619.0 434.0 106.0 9.0 0.0 1,200.00.0 0.0 0.0 0.0 0.0 0.0

2,899.0 503.0 208.0 8.0 1.5 1,700.00.0 0.0 0.0 0.0 0.0 0.0

3,080.0 985.0 473.0 87.0 0.0 600.02,342.0 390.0 175.0 64.0 0.0 700.01,200.0 0.0 120.0 15.0 0.4 0.0

0.0 0.0 0.0 0.0 0.0 0.0700.0 596.0 1,235.0 3.0 0.0 31,200.0

6,500.0 6,184.0 760.0 738.0 54.0 4,500.04,278.0 1,973.0 640.0 31.0 0.5 7,200.0

133.0 48.0 32.0 0.0 0.0 100.0250.0 283.0 42.0 10.0 0.0 34,400.0

231.0 130.0 20.0 10.0 0.0 29,200.0188.0 50.0 86.0 2.0 0.0 10,800.0

3,803.0 127.0 300.0 12.0 1.2 0.05,848.0 329.0 344.0 12.0 1.2 0.07,395.0 841.0 506.0 1.0 0.4 0.01,800.0 918.0 563.0 113.0 0.0 6,300.03,217.0 645.0 302.0 10.0 13.7 700.0

121.0 68.0 24.0 2.0 0.0 500.0418.0 155.0 88.0 19.0 0.0 18,000.0

4,600.0 0.0 380.0 0.0 3.0 1,000.03,720.0 520.0 50.0 49.0 0.5 100.01,000.0 91.0 271.0 29.0 0.0 120,000.0

23,000.0 0.0 6,400.0 1,290.0 19.5 67,700.022,581.0 551.0 2,258.0 452.0 6.8 67,700.022,600.0 475.0 2,260.0 452.0 6.8 67,700.0

341.0 183.0 63.0 25.0 0.0 92,700.00.0 0.0 0.0 0.0 0.0 0.0

6,510.0 660.0 170.0 24.0 2.2 0.0197.0 91.0 43.0 10.0 0.0 24,800.0

2,605.0 2,140.0 540.0 479.0 0.0 4,400.0375.0 134.0 90.0 38.0 0.0 18,000.0321.0 144.0 100.0 36.0 0.0 3,700.0

1,537.0 1,355.0 512.0 395.0 0.0 0.0603.0 0.0 100.0 14.0 0.0 71,500.0

3,100.0 0.0 90.0 12.0 0.0 183,000.03,300.0 1,200.0 60.0 60.0 3.2 2,000.04,300.0 2,950.0 190.0 30.0 13.5 0.01,455.0 1,630.0 63.0 9.0 0.9 0.01,700.0 431.0 142.0 18.0 0.0 0.09,080.0 856.0 399.0 1.0 8.7 400.0

0.0 0.0 0.0 0.0 0.0 0.0951.0 3,568.0 361.0 50.0 4.0 6,800.0

93.0 361.0 37.0 5.0 0.5 0.092.5 358.5 37.5 5.0 0.5 100.092.0 356.0 38.0 5.0 0.5 200.094.0 357.0 37.0 5.0 0.5 0.089.0 373.0 36.0 5.0 0.5 0.0

4,720.0 848.0 384.0 85.0 0.0 0.0104.0 141.0 37.0 7.0 2.3 0.0105.0 79.0 70.0 9.0 0.8 0.0

12,150.0 4,600.0 1,220.0 243.0 3.7 0.01,447.0 906.0 281.0 216.0 0.0 0.03,607.0 1,497.0 104.0 16.0 0.0 2,100.01,600.0 500.0 50.0 42.0 12.0 8,000.01,300.0 700.0 200.0 0.0 0.0 0.01,360.0 1,160.0 180.0 9.0 0.7 1,100.01,125.0 185.0 25.0 5.0 0.0 5,400.02,100.0 912.0 216.0 29.0 0.3 0.0

961.0 1,349.0 119.0 56.0 0.0 0.01,474.0 201.0 125.0 32.0 0.0 0.01,000.0 245.0 215.0 88.0 0.0 21,100.0

0.0 0.0 0.0 0.0 0.0 0.037.0 15.0 9.0 0.0 0.0 900.0

116.0 123.0 120.0 19.0 0.0 7,400.0201.0 180.0 31.0 24.0 0.0 30,100.0282.0 250.0 60.0 30.0 0.0 53,200.0

4,949.0 1,221.0 537.0 8.0 5.2 0.01,711.0 243.0 91.0 37.0 0.2 200.0

338.0 218.0 19.0 38.0 0.0 61,800.01,700.0 431.0 142.0 18.0 0.0 0.02,510.0 1,200.0 60.0 60.0 9.4 2,000.0

806.0 153.0 25.0 4.0 0.0 6,600.04,375.0 564.0 67.0 0.0 0.0 4,800.0

13,403.0 1,060.0 543.0 74.0 0.0 0.013,525.0 1,395.0 256.0 145.0 0.0 0.0

157.0 48.0 28.0 7.0 0.0 4,200.02,889.0 1,758.0 174.0 274.0 0.0 1,800.01,167.0 863.0 210.0 22.0 0.0 1,100.0

480.0 99.0 224.0 10.0 0.0 80,400.0979.0 317.0 291.0 46.0 0.0 127,700.0890.0 168.0 168.0 26.0 0.0 183,500.0

0.0 38.0 9.0 1.0 0.0 1,000.0500.0 213.0 112.0 18.0 0.0 47,800.0199.0 56.0 100.0 18.0 0.0 10,000.0284.0 0.0 75.0 5.0 0.0 9,400.0

1,300.0 520.0 1,700.0 51.0 0.0 5,600.01,425.0 513.0 1,274.0 50.0 0.0 2,300.0

417.0 135.0 29.0 5.0 0.0 9,500.01,882.0 422.0 205.0 4.0 0.0 600.03,270.0 358.0 287.0 3.0 3.2 0.06,006.0 434.0 181.0 18.0 0.0 0.02,308.0 510.0 157.0 31.0 0.0 0.01,195.0 230.0 109.0 25.0 0.0 300.03,828.0 520.0 210.0 2.0 0.7 0.06,610.0 837.0 765.0 0.0 0.5 0.05,338.0 805.0 500.0 9.0 0.7 900.01,054.0 296.0 295.0 16.0 0.0 19,700.04,182.0 4,347.0 723.0 75.0 0.0 18,600.01,149.0 279.0 170.0 18.0 0.0 8,600.01,066.0 281.0 203.0 18.0 0.0 19,700.0

600.0 298.0 61.0 16.0 0.0 9,000.0128.0 215.0 68.0 12.0 1.0 0.0254.0 165.0 71.0 25.0 0.0 14,800.0766.0 95.0 174.0 5.0 0.0 2,300.0598.0 329.0 55.0 21.0 0.0 26,200.0

7,806.0 1,000.0 150.0 21.0 0.0 0.05,091.0 1,493.0 509.0 20.0 0.0 0.01,600.0 1,014.0 164.0 8.0 0.0 0.01,600.0 1,342.0 145.0 9.0 0.0 0.01,600.0 1,287.0 171.0 6.0 0.0 0.01,530.0 51.0 52.0 26.0 0.4 0.04,270.0 1,456.0 294.0 38.0 0.0 0.07,860.0 1,664.0 818.0 25.0 3.2 0.0

200.0 290.0 345.0 34.0 0.0 8,000.02,552.0 276.0 104.0 3.0 1.2 2,000.0

0.0 0.0 0.0 0.0 0.0 0.01,623.0 793.0 377.0 375.0 0.0 6,000.01,650.0 147.0 65.0 165.0 0.0 29,000.01,148.0 929.0 176.0 172.0 0.0 15,300.01,700.0 431.0 142.0 18.0 0.0 0.07,177.0 431.0 142.0 237.0 0.0 0.04,550.0 1,214.0 323.0 48.0 0.0 0.05,130.0 984.0 223.0 57.0 0.0 0.0

724.0 65.0 195.0 194.0 0.0 28,100.0388.0 47.0 100.0 98.0 0.0 14,300.0487.0 155.0 218.0 29.0 0.0 17,000.0

2,175.0 500.0 56.0 5.0 1.3 4,700.02,602.0 510.0 58.0 14.0 1.2 4,200.0

386.0 125.0 47.0 24.0 0.0 58,800.0110.0 132.0 41.0 1.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0

557.0 800.0 209.0 11.0 0.0 2,400.09,680.0 412.0 330.0 2.0 1.8 1,100.03,903.0 487.0 162.0 24.0 1.6 0.0

594.0 89.0 80.0 15.0 0.0 12,700.0712.0 118.0 111.0 8.0 0.0 9,300.0593.0 186.0 60.0 29.0 0.0 16,000.0

1,179.0 110.0 56.0 30.0 0.0 9,000.01,262.0 1,185.0 213.0 20.0 0.4 0.04,500.0 1,940.0 200.0 13.0 7.8 500.08,654.0 1,054.0 455.0 2.0 9.4 0.05,799.0 124.0 217.0 2.0 1.2 0.09,800.0 750.0 900.0 2.0 0.5 1,000.03,530.0 0.0 230.0 6.0 0.3 0.06,255.0 717.0 580.0 8.0 0.5 0.02,675.0 1,169.0 370.0 11.0 0.4 0.0

13,500.0 6,280.0 1,470.0 677.0 49.4 24,500.0400.0 200.0 90.0 15.0 0.0 21,000.0

9,080.0 1,390.0 560.0 14.0 1.2 0.00.0 0.0 0.0 0.0 0.0 0.0

2,858.0 381.0 51.0 61.0 0.1 0.03,106.0 410.0 73.0 60.0 0.1 0.01,125.0 570.0 537.0 98.0 0.0 1,300.0

0.0 0.0 0.0 0.0 0.0 0.0178.0 221.0 45.0 3.0 0.0 8,100.0

0.0 0.0 0.0 0.0 0.0 0.04,381.0 954.0 368.0 38.0 0.0 0.06,365.0 1,008.0 341.0 44.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0

3,000.0 750.0 300.0 15.0 1.0 0.0552.0 314.0 293.0 23.0 0.0 17,100.0

75.0 389.0 32.0 7.0 0.4 500.0124.0 641.0 53.0 12.0 0.6 900.0451.0 204.0 163.0 24.0 0.0 17,900.0

0.0 0.0 0.0 0.0 0.0 0.0

17 18 19 20 21 22Vit D (IU) Vit E Vit K Choline Calcium Copper

0.0 0.0 0.0 0.0 0.0 0.00.0 26,220.0 0.0 52,100.0 264,000.0 996.00.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.00.0 10.0 0.0 1,800.0 8,000.0 12.00.0 180.0 2.2 3,400.0 6,000.0 27.00.0 890.0 3.3 2,800.0 13,000.0 78.00.0 4,330.0 3.1 13,900.0 55,000.0 343.00.0 1,130.0 41.6 16,000.0 24,000.0 189.00.0 300.0 3.5 6,900.0 9,000.0 82.00.0 100.0 0.5 9,800.0 5,000.0 78.00.0 20.0 2.2 37,800.0 29,000.0 420.00.0 210.0 5.6 66,400.0 123,000.0 841.00.0 220.0 19.0 0.0 143,000.0 958.00.0 210.0 5.7 67,200.0 130,000.0 810.00.0 210.0 5.6 66,200.0 113,000.0 893.00.0 210.0 5.6 65,900.0 83,000.0 699.00.0 0.0 0.0 0.0 173,000.0 635.00.0 410.0 14.4 15,300.0 37,000.0 69.00.0 0.0 0.0 0.0 37,000.0 69.00.0 210.0 5.6 66,200.0 240,000.0 984.00.0 20.0 2.5 87,400.0 147,000.0 834.00.0 0.0 0.0 0.0 166,000.0 639.01.0 380.0 1.3 0.0 8,000.0 74.00.0 300.0 1.2 90,100.0 24,000.0 73.03.0 0.0 0.0 83,400.0 11,000.0 34.00.0 40.0 0.2 6,000.0 16,000.0 75.0

52.0 130.0 0.0 72,800.0 6,000.0 40.00.0 570.0 19.3 6,000.0 6,000.0 57.00.0 370.0 1.4 26,500.0 103,000.0 282.00.0 480.0 1.5 14,600.0 66,000.0 209.00.0 0.0 0.0 0.0 86,000.0 168.00.0 610.0 1.4 26,500.0 15,000.0 290.00.0 0.0 0.0 0.0 66,000.0 198.00.0 330.0 1.2 14,600.0 73,000.0 186.00.0 190.0 4.9 18,700.0 142,000.0 159.00.0 220.0 3.1 14,600.0 151,000.0 253.00.0 240.0 3.4 16,100.0 119,000.0 138.00.0 550.0 7.8 26,500.0 107,000.0 377.00.0 820.0 1.9 31,200.0 34,000.0 382.00.0 780.0 101.6 18,700.0 47,000.0 49.00.0 150.0 6.5 10,000.0 29,000.0 224.00.0 880.0 177.0 19,100.0 42,000.0 70.00.0 0.0 0.0 0.0 18,000.0 1,100.00.0 320.0 7.0 54,200.0 41,000.0 515.00.0 150.0 76.0 10,700.0 40,000.0 19.00.0 110.0 38.2 17,100.0 45,000.0 17.00.0 170.0 68.8 12,300.0 35,000.0 62.00.0 17,460.0 71.3 200.0 0.0 0.00.0 50.0 2.5 7,600.0 9,000.0 41.00.0 1,160.0 15.5 9,900.0 24,000.0 46.00.0 660.0 13.2 8,800.0 33,000.0 45.00.0 0.0 0.0 0.0 2,070,000.0 0.0

0.0 0.0 0.0 0.0 2,250,000.0 0.00.0 900.0 34.1 0.0 37,000.0 2,195.00.0 80.0 15.5 44,300.0 22,000.0 39.0

20.0 240.0 2.3 15,400.0 700,000.0 36.00.0 70.0 2.1 6,100.0 16,000.0 104.00.0 0.0 0.0 0.0 10,000.0 68.00.0 70.0 2.1 6,100.0 13,000.0 60.00.0 0.0 0.0 0.0 19,000.0 418.05.0 190.0 0.2 73,400.0 5,000.0 27.00.0 0.0 0.0 0.0 6,000.0 34.05.0 320.0 2.9 61,800.0 11,000.0 64.00.0 700.0 0.0 194,400.0 8,000.0 492.00.0 0.0 0.0 0.0 19,000.0 51.00.0 540.0 8.1 0.0 56,000.0 1,028.00.0 590.0 7.2 0.0 62,000.0 1,248.00.0 590.0 7.3 0.0 73,000.0 1,766.00.0 510.0 5.7 46,100.0 189,000.0 491.00.0 960.0 9.1 29,500.0 199,000.0 60.00.0 4,960.0 1.9 17,600.0 108,000.0 469.00.0 100.0 2.5 12,000.0 128,000.0 3,788.00.0 240.0 0.2 12,100.0 14,000.0 435.0

36.0 640.0 0.1 65,200.0 16,000.0 28.00.0 2,260.0 510.8 23,200.0 145,000.0 39.00.0 490.0 0.3 0.0 7,000.0 314.00.0 70.0 0.3 23,000.0 2,000.0 54.00.0 14,300.0 1.9 200.0 0.0 0.00.0 10.0 0.1 17,500.0 61,000.0 28.00.0 40.0 0.0 16,300.0 91,000.0 30.03.0 80.0 0.0 18,400.0 83,000.0 29.00.0 10.0 0.0 17,900.0 86,000.0 30.00.0 0.0 0.0 0.0 24,000.0 247.00.0 0.0 0.0 0.0 89,000.0 669.00.0 1,840.0 0.1 33,600.0 101,000.0 760.00.0 0.0 0.0 0.0 0.0 0.00.0 840.0 1.8 38,800.0 37,000.0 80.00.0 30.0 7.2 5,700.0 14,000.0 71.00.0 0.0 0.0 0.0 90,000.0 587.00.0 200.0 1.1 0.0 5,000.0 253.00.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 11,000.0 5,962.03.0 700.0 2.8 53,600.0 11,000.0 253.00.0 0.0 0.0 1,100.0 7,000.0 23.0

133.0 2,580.0 0.7 682,300.0 129,000.0 77.00.0 300.0 3.5 6,900.0 9,000.0 82.0

50.0 970.0 0.3 251,100.0 53,000.0 102.00.0 350.0 15.6 15,800.0 162,000.0 287.00.0 0.0 0.0 0.0 0.0 0.0

94.0 510.0 0.1 65,000.0 18,000.0 32.00.0 17,500.0 0.0 200.0 0.0 0.00.0 310.0 4.3 78,700.0 255,000.0 1,220.00.0 760.0 11.1 0.0 9,000.0 145.08.0 1,000.0 0.1 65,000.0 18,000.0 250.00.0 0.0 0.0 0.0 0.0 0.00.0 80.0 1.7 23,200.0 181,000.0 299.00.0 0.0 0.0 0.0 43,000.0 7,522.00.0 0.0 0.0 0.0 13,000.0 306.00.0 0.0 0.4 3,200.0 11,000.0 18.00.0 130.0 0.0 7,700.0 12,000.0 47.0

0.0 40.0 0.0 7,700.0 7,000.0 38.00.0 190.0 14.6 5,600.0 10,000.0 127.0

24.0 390.0 0.1 65,000.0 33,000.0 26.0229.0 850.0 0.1 61,800.0 47,000.0 27.0

37.0 220.0 0.0 82,300.0 6,000.0 271.00.0 15,030.0 14.2 45,600.0 114,000.0 1,725.0

167.0 1,070.0 0.1 65,000.0 57,000.0 92.00.0 0.0 0.0 2,200.0 6,000.0 36.00.0 20.0 2.9 7,600.0 6,000.0 24.00.0 0.0 0.0 0.0 6,000.0 144.00.0 0.0 0.0 0.0 24,000.0 78.00.0 0.0 817.0 0.0 135,000.0 290.00.0 15,300.0 0.5 31,000.0 30,000.0 200.0

129.0 260.0 1.2 14,400.0 41,000.0 200.00.0 15,260.0 0.6 21,800.0 60,000.0 170.00.0 1,460.0 40.3 7,800.0 34,000.0 130.00.0 0.0 0.0 0.0 0.0 0.00.0 190.0 0.0 0.0 12,000.0 128.00.0 150.0 0.0 5,100.0 11,000.0 37.00.0 490.0 5.0 96,400.0 56,000.0 519.00.0 290.0 173.6 13,400.0 36,000.0 29.00.0 150.0 140.3 11,800.0 33,000.0 28.00.0 720.0 6.0 96,700.0 81,000.0 740.00.0 70.0 0.4 7,100.0 5,000.0 148.00.0 310.0 1.6 12,700.0 33,000.0 631.00.0 0.0 0.0 0.0 70,000.0 400.00.0 0.0 0.0 0.0 26,000.0 240.00.0 1,470.0 0.1 80,900.0 48,000.0 1,663.00.0 110.0 0.1 0.0 21,000.0 289.0

643.0 1,520.0 5.0 65,000.0 12,000.0 73.00.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.1 169,200.0 1,257,000.0 41.01.0 10.0 0.1 17,700.0 125,000.0 10.01.0 20.0 0.2 17,050.0 122,500.0 8.01.0 30.0 0.2 16,400.0 120,000.0 6.00.0 10.0 0.0 15,600.0 122,000.0 13.02.0 70.0 0.3 14,300.0 113,000.0 25.00.0 50.0 0.9 0.0 8,000.0 750.0

16.0 190.0 2.3 15,400.0 505,000.0 11.012.0 140.0 1.6 15,400.0 782,000.0 25.0

0.0 7,200.0 2.9 22,600.0 0.0 390.00.0 0.0 0.0 0.0 138,000.0 981.07.0 10.0 0.0 17,300.0 3,000.0 318.00.0 550.0 0.1 65,000.0 26,000.0 94.00.0 0.0 1.3 22,500.0 148,000.0 103.00.0 0.0 0.0 26,400.0 241,000.0 124.00.0 770.0 2.2 6,200.0 6,000.0 86.0

11.0 370.0 0.5 78,700.0 35,000.0 297.00.0 1,090.0 0.0 0.0 54,000.0 626.00.0 700.0 3.0 0.0 55,000.0 437.00.0 360.0 53.0 12,300.0 81,000.0 94.00.0 14,350.0 60.2 300.0 1,000.0 0.00.0 1,650.0 1.4 10,300.0 88,000.0 251.00.0 20.0 0.4 6,100.0 23,000.0 39.00.0 200.0 0.1 6,200.0 10,000.0 22.00.0 180.0 0.0 8,400.0 40,000.0 45.00.0 200.0 0.0 0.0 5,000.0 142.00.0 0.0 0.0 19,200.0 126,000.0 94.0

0.0 730.0 2.6 6,100.0 24,000.0 16.00.0 110.0 0.1 0.0 21,000.0 289.00.0 0.0 0.0 0.0 70,000.0 400.00.0 730.0 2.6 6,100.0 6,000.0 68.00.0 190.0 15.7 12,700.0 28,000.0 364.00.0 8,990.0 0.6 63,000.0 43,000.0 473.00.0 6,930.0 0.0 55,300.0 54,000.0 671.00.0 120.0 4.5 5,100.0 9,000.0 82.00.0 90.0 14.5 95,500.0 55,000.0 866.00.0 1,400.0 3.5 40,500.0 70,000.0 1,200.00.0 370.0 7.4 5,500.0 10,000.0 66.00.0 1,580.0 4.9 5,600.0 7,000.0 17.00.0 0.0 0.0 0.0 11,000.0 107.00.0 90.0 47.0 3,600.0 0.0 85.00.0 20.0 0.7 5,500.0 13,000.0 110.00.0 20.0 0.3 3,300.0 13,000.0 69.00.0 20.0 0.7 5,500.0 16,000.0 107.00.0 2,300.0 0.0 0.0 105,000.0 1,300.00.0 1,930.0 13.2 71,400.0 110,000.0 1,325.00.0 260.0 6.4 1,900.0 6,000.0 57.00.0 430.0 59.5 10,100.0 43,000.0 281.0

42.0 230.0 0.1 75,800.0 60,000.0 50.00.0 290.0 1.1 22,400.0 9,000.0 569.00.0 290.0 1.2 21,200.0 7,000.0 262.00.0 2,430.0 4.1 12,600.0 4,000.0 162.0

63.0 270.0 0.0 46,600.0 6,000.0 70.010.0 220.0 0.0 79,700.0 6,000.0 89.023.0 170.0 0.0 72,300.0 6,000.0 75.0

0.0 10.0 1.9 12,100.0 12,000.0 108.00.0 6,740.0 22.1 12,100.0 24,000.0 398.00.0 10.0 2.9 16,400.0 10,000.0 134.00.0 10.0 1.6 11,000.0 9,000.0 116.00.0 1,060.0 1.1 8,200.0 21,000.0 127.00.0 10.0 0.0 0.0 61,000.0 28.00.0 0.0 1.3 6,500.0 25,000.0 50.00.0 120.0 3.5 11,100.0 50,000.0 318.00.0 870.0 7.8 12,300.0 25,000.0 90.00.0 1,240.0 1.9 32,100.0 11,000.0 445.00.0 1,200.0 1.9 30,700.0 23,000.0 277.00.0 110.0 0.1 5,800.0 28,000.0 220.00.0 0.0 0.0 0.0 9,000.0 110.00.0 0.0 0.0 0.0 3,000.0 210.00.0 1,200.0 0.7 0.0 9,000.0 75.00.0 850.0 5.9 30,400.0 24,000.0 367.00.0 0.0 0.0 0.0 12,000.0 250.00.0 0.0 0.0 0.0 37,000.0 88.00.0 1,100.0 0.0 80,900.0 52,000.0 264.00.0 8,180.0 183.9 200.0 0.0 0.00.0 850.0 47.0 115,900.0 277,000.0 1,658.00.0 0.0 0.0 0.0 197,000.0 128.00.0 0.0 0.0 0.0 67,000.0 427.00.0 110.0 0.1 0.0 21,000.0 289.00.0 110.0 0.1 15,100.0 21,000.0 289.00.0 740.0 151.5 17,100.0 58,000.0 499.00.0 0.0 0.0 0.0 40,000.0 454.00.0 2,030.0 482.9 19,300.0 99,000.0 130.00.0 1,940.0 461.6 18,400.0 127,000.0 180.00.0 120.0 3.0 6,700.0 15,000.0 51.0

0.0 1,200.0 0.0 65,000.0 32,000.0 1,891.00.0 0.0 0.0 0.0 39,000.0 2,114.00.0 290.0 2.2 5,700.0 16,000.0 48.00.0 0.0 0.0 2,300.0 83,000.0 47.00.0 0.0 0.0 0.0 1,000.0 7.00.0 0.0 0.0 0.0 1,000.0 7.00.0 41,080.0 5.4 200.0 0.0 0.00.0 260.0 1.8 12,300.0 30,000.0 151.0

390.0 500.0 0.1 65,000.0 4,000.0 126.0124.0 400.0 1.4 42,500.0 10,000.0 75.0

0.0 540.0 7.9 6,700.0 10,000.0 59.00.0 680.0 2.9 7,000.0 31,000.0 69.00.0 0.0 0.0 0.0 5,000.0 62.00.0 0.0 0.0 0.0 11,000.0 101.00.0 4,290.0 20.9 19,400.0 174,000.0 523.0

155.0 200.0 0.1 65,000.0 43,000.0 188.0227.0 1,000.0 0.0 65,000.0 8,000.0 86.0

0.0 0.0 0.0 0.0 14,000.0 39.044.0 500.0 0.1 65,000.0 16,000.0 64.0

2.0 390.0 0.0 59,100.0 5,000.0 110.00.0 0.0 0.0 0.0 10,000.0 116.00.0 0.0 0.0 0.0 10,000.0 143.00.0 120.0 0.8 221,800.0 5,000.0 407.00.0 30.0 0.1 11,100.0 30,000.0 85.00.0 260.0 0.0 0.0 17,000.0 100.00.0 0.0 0.0 0.0 0.0 0.00.0 720.0 2.4 14,600.0 31,000.0 463.00.0 230.0 6.0 27,600.0 48,000.0 100.00.0 700.0 2.7 39,200.0 98,000.0 1,586.00.0 0.0 0.0 0.0 0.0 0.00.0 50.0 0.1 4,100.0 7,000.0 42.00.0 0.0 0.0 0.0 0.0 0.00.0 1,010.0 1.9 0.0 32,000.0 363.00.0 820.0 1.9 31,200.0 34,000.0 382.00.0 0.0 0.0 0.0 450,000.0 0.00.0 0.0 0.0 0.0 360,000.0 0.0

478.0 200.0 0.1 65,000.0 26,000.0 72.00.0 350.0 2.3 16,500.0 17,000.0 178.02.0 60.0 0.2 15,200.0 121,000.0 9.00.0 0.0 0.2 15,200.0 199,000.0 15.00.0 120.0 4.3 9,500.0 16,000.0 53.00.0 0.0 0.0 0.0 0.0 0.0

23 24 25 26 27 28Iron Magnesium Manganese Phosphorus Potassium Selenium

0.0 0.0 0.0 0.0 0.0 0.03,720.0 268,000.0 2,285.0 484,000.0 705,000.0 2.5

0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0

120.0 5,000.0 74.0 7,000.0 101,000.0 0.1120.0 5,000.0 35.0 11,000.0 107,000.0 0.0390.0 10,000.0 77.0 23,000.0 259,000.0 0.1

2,660.0 32,000.0 235.0 71,000.0 1,162,000.0 2.22,140.0 14,000.0 158.0 52,000.0 202,000.0 2.3

240.0 14,000.0 250.0 25,000.0 230,000.0 0.3260.0 27,000.0 270.0 22,000.0 358,000.0 1.0

2,500.0 79,000.0 1,322.0 221,000.0 280,000.0 37.75,020.0 171,000.0 1,060.0 352,000.0 1,483,000.0 3.28,200.0 140,000.0 1,021.0 407,000.0 1,406,000.0 3.26,770.0 182,000.0 1,376.0 415,000.0 1,464,000.0 13.05,070.0 176,000.0 1,148.0 411,000.0 1,393,000.0 27.96,690.0 138,000.0 1,111.0 406,000.0 1,359,000.0 3.27,730.0 183,000.0 1,278.0 445,000.0 1,542,000.0 12.81,030.0 25,000.0 216.0 38,000.0 211,000.0 0.61,040.0 25,000.0 214.0 38,000.0 209,000.0 0.6

10,440.0 190,000.0 1,796.0 301,000.0 1,795,000.0 12.85,490.0 175,000.0 1,418.0 407,000.0 1,185,000.0 11.07,010.0 222,000.0 1,286.0 488,000.0 1,042,000.0 12.82,420.0 19,000.0 17.0 181,000.0 235,000.0 32.41,570.0 23,000.0 13.0 202,000.0 340,000.0 26.42,700.0 19,000.0 38.0 168,000.0 429,000.0 28.2

800.0 23,000.0 329.0 40,000.0 325,000.0 0.76,400.0 8,000.0 10.0 22,000.0 38,000.0 15.5

280.0 6,000.0 336.0 12,000.0 77,000.0 0.12,500.0 78,000.0 2,025.0 228,000.0 230,000.0 32.92,700.0 37,000.0 940.0 126,000.0 142,000.0 24.61,400.0 26,000.0 481.0 97,000.0 120,000.0 0.03,060.0 69,000.0 1,740.0 180,000.0 170,000.0 44.01,830.0 26,000.0 501.0 109,000.0 227,000.0 0.02,830.0 40,000.0 824.0 125,000.0 166,000.0 30.93,460.0 48,000.0 1,123.0 155,000.0 184,000.0 28.83,740.0 23,000.0 478.0 99,000.0 100,000.0 17.33,330.0 26,000.0 421.0 103,000.0 131,000.0 31.02,430.0 82,000.0 2,135.0 202,000.0 248,000.0 40.33,880.0 138,000.0 3,799.0 346,000.0 405,000.0 70.7

730.0 21,000.0 210.0 66,000.0 316,000.0 2.52,250.0 31,000.0 128.0 101,000.0 149,000.0 6.31,400.0 23,000.0 337.0 69,000.0 389,000.0 1.62,200.0 231,000.0 1,300.0 347,000.0 460,000.0 8.34,060.0 251,000.0 2,030.0 337,000.0 577,000.0 5.7

470.0 12,000.0 160.0 26,000.0 170,000.0 0.3800.0 16,000.0 243.0 30,000.0 243,000.0 0.6400.0 28,000.0 180.0 42,000.0 230,000.0 0.9

0.0 0.0 0.0 0.0 0.0 0.0210.0 12,000.0 41.0 15,000.0 267,000.0 0.4460.0 14,000.0 130.0 42,000.0 292,000.0 0.6300.0 12,000.0 143.0 35,000.0 320,000.0 0.1

0.0 0.0 0.0 0.0 370,000.0 0.0

0.0 0.0 0.0 0.0 0.0 0.06,680.0 292,000.0 1,655.0 593,000.0 660,000.0 19.9

420.0 15,000.0 155.0 44,000.0 299,000.0 0.6240.0 29,000.0 11.0 546,000.0 121,000.0 14.5320.0 9,000.0 112.0 15,000.0 173,000.0 0.0

1,320.0 6,000.0 73.0 10,000.0 95,000.0 0.0360.0 11,000.0 70.0 21,000.0 222,000.0 0.0940.0 30,000.0 336.0 38,000.0 484,000.0 0.0370.0 26,000.0 15.0 210,000.0 370,000.0 32.0320.0 9,000.0 43.0 60,000.0 67,000.0 7.6

1,020.0 23,000.0 21.0 167,000.0 229,000.0 13.58,990.0 19,000.0 255.0 297,000.0 230,000.0 54.6

240.0 10,000.0 100.0 26,000.0 211,000.0 0.28,020.0 146,000.0 1,419.0 206,000.0 559,000.0 3.06,320.0 176,000.0 1,325.0 260,000.0 567,000.0 8.4

11,900.0 228,000.0 1,948.0 308,000.0 715,000.0 6.82,350.0 63,000.0 471.0 208,000.0 372,000.0 4.5

240.0 12,000.0 8.0 176,000.0 286,000.0 4.54,380.0 64,000.0 868.0 152,000.0 407,000.0 3.6

13,860.0 499,000.0 3,837.0 734,000.0 1,524,000.0 14.32,430.0 32,000.0 1,500.0 113,000.0 356,000.0 10.1

380.0 32,000.0 15.0 203,000.0 413,000.0 33.1190.0 9,000.0 276.0 10,000.0 169,000.0 1.3

2,710.0 127,000.0 485.0 210,000.0 287,000.0 15.5520.0 37,000.0 163.0 89,000.0 270,000.0 0.6

0.0 0.0 0.0 0.0 0.0 0.0140.0 5,000.0 3.0 134,000.0 86,000.0 9.0150.0 7,000.0 7.0 163,000.0 84,000.0 9.9

70.0 8,000.0 2.0 159,000.0 104,000.0 9.7150.0 11,000.0 22.0 190,000.0 137,000.0 9.4

1,080.0 44,000.0 780.0 170,000.0 166,000.0 0.0740.0 34,000.0 150.0 229,000.0 329,000.0 37.4840.0 39,000.0 190.0 260,000.0 374,000.0 31.8

0.0 0.0 0.0 0.0 0.0 0.02,030.0 16,000.0 330.0 105,000.0 118,000.0 22.7

220.0 12,000.0 73.0 21,000.0 136,000.0 0.16,020.0 30,000.0 110.0 387,000.0 354,000.0 44.83,400.0 23,000.0 41.0 202,000.0 318,000.0 9.7

0.0 0.0 0.0 0.0 0.0 0.030,530.0 24,000.0 258.0 269,000.0 230,000.0 67.0

2,400.0 19,000.0 19.0 203,000.0 271,000.0 13.980.0 11,000.0 11.0 15,000.0 163,000.0 20.0

2,730.0 5,000.0 55.0 390,000.0 109,000.0 56.0240.0 14,000.0 250.0 25,000.0 230,000.0 0.3

1,830.0 12,000.0 38.0 191,000.0 134,000.0 31.72,030.0 68,000.0 510.0 67,000.0 680,000.0 0.6

0.0 0.0 0.0 0.0 0.0 0.0360.0 31,000.0 17.0 184,000.0 361,000.0 32.7

0.0 0.0 0.0 0.0 0.0 0.05,730.0 392,000.0 2,482.0 642,000.0 813,000.0 25.41,290.0 30,000.0 242.0 143,000.0 473,000.0 1.21,500.0 20,000.0 0.0 147,000.0 285,000.0 14.1

0.0 0.0 0.0 0.0 0.0 0.01,700.0 25,000.0 1,672.0 153,000.0 401,000.0 14.2

30,530.0 24,000.0 0.0 261,000.0 230,000.0 68.12,570.0 24,000.0 24.0 312,000.0 420,000.0 16.8

250.0 10,000.0 239.0 14,000.0 104,000.0 0.090.0 8,000.0 12.0 8,000.0 139,000.0 0.3

200.0 10,000.0 20.0 11,000.0 153,000.0 0.1360.0 7,000.0 71.0 20,000.0 191,000.0 0.1

1,050.0 39,000.0 25.0 188,000.0 311,000.0 30.2840.0 83,000.0 15.0 222,000.0 450,000.0 36.5940.0 22,000.0 26.0 322,000.0 364,000.0 37.0

4,700.0 163,000.0 6,175.0 290,000.0 680,000.0 2.41,100.0 32,000.0 35.0 236,000.0 327,000.0 36.5

420.0 2,000.0 80.0 4,000.0 52,000.0 0.8170.0 10,000.0 27.0 11,000.0 228,000.0 0.7

3,820.0 24,000.0 19.0 221,000.0 360,000.0 10.12,360.0 13,000.0 93.0 99,000.0 146,000.0 26.51,700.0 34,000.0 774.0 56,000.0 447,000.0 0.9

27,000.0 62,000.0 2,772.0 219,000.0 196,000.0 54.926,130.0 46,000.0 1,169.0 127,000.0 242,000.0 18.226,200.0 39,000.0 1,417.0 162,000.0 242,000.0 13.0

310.0 17,000.0 98.0 34,000.0 312,000.0 0.20.0 0.0 0.0 0.0 0.0 0.0

1,910.0 27,000.0 24.0 190,000.0 276,000.0 23.6130.0 8,000.0 20.0 9,000.0 102,000.0 0.1

7,540.0 122,000.0 1,330.0 451,000.0 955,000.0 8.3860.0 13,000.0 250.0 29,000.0 194,000.0 0.6

1,200.0 12,000.0 203.0 28,000.0 187,000.0 1.57,510.0 224,000.0 1,672.0 385,000.0 1,724,000.0 7.2

310.0 10,000.0 55.0 31,000.0 171,000.0 0.61,700.0 42,000.0 234.0 181,000.0 1,110,000.0 1.35,500.0 13,000.0 120.0 200,000.0 138,000.0 41.66,400.0 12,000.0 155.0 230,000.0 170,000.0 58.0

300.0 27,000.0 55.0 144,000.0 275,000.0 41.41,300.0 53,000.0 917.0 189,000.0 223,000.0 63.21,630.0 76,000.0 15.0 217,000.0 314,000.0 44.1

0.0 0.0 0.0 0.0 0.0 0.0320.0 110,000.0 20.0 968,000.0 1,794,000.0 27.3

30.0 11,000.0 3.0 95,000.0 150,000.0 3.325.0 11,000.0 8.5 93,500.0 145,000.0 2.920.0 11,000.0 14.0 92,000.0 140,000.0 2.530.0 11,000.0 3.0 101,000.0 156,000.0 3.130.0 10,000.0 4.0 84,000.0 132,000.0 3.7

3,010.0 114,000.0 1,632.0 285,000.0 195,000.0 2.7440.0 20,000.0 30.0 354,000.0 76,000.0 17.0220.0 23,000.0 10.0 463,000.0 84,000.0 14.4

8,750.0 78,000.0 2,177.0 243,000.0 486,000.0 17.37,570.0 267,000.0 1,527.0 379,000.0 983,000.0 8.2

500.0 9,000.0 47.0 86,000.0 318,000.0 9.33,950.0 34,000.0 3,400.0 197,000.0 320,000.0 44.81,090.0 76,000.0 348.0 256,000.0 238,000.0 7.71,130.0 49,000.0 198.0 244,000.0 152,000.0 13.9

280.0 9,000.0 54.0 26,000.0 201,000.0 0.01,900.0 58,000.0 855.0 241,000.0 244,000.0 78.84,720.0 177,000.0 4,916.0 523,000.0 429,000.0 0.04,000.0 144,000.0 4,019.0 452,000.0 371,000.0 34.0

800.0 57,000.0 990.0 63,000.0 303,000.0 0.7560.0 0.0 0.0 0.0 1,000.0 0.0

3,300.0 4,000.0 20.0 3,000.0 8,000.0 0.9210.0 10,000.0 129.0 29,000.0 146,000.0 0.5100.0 10,000.0 21.0 17,000.0 184,000.0 0.1100.0 10,000.0 25.0 14,000.0 181,000.0 0.5

2,650.0 23,000.0 18.0 221,000.0 322,000.0 36.61,560.0 20,000.0 272.0 334,000.0 175,000.0 13.5

100.0 10,000.0 11.0 5,000.0 257,000.0 0.61,300.0 53,000.0 917.0 189,000.0 223,000.0 63.25,500.0 13,000.0 120.0 200,000.0 138,000.0 44.0

250.0 9,000.0 61.0 20,000.0 190,000.0 0.14,060.0 42,000.0 305.0 119,000.0 996,000.0 0.51,870.0 154,000.0 1,466.0 358,000.0 649,000.0 5.62,260.0 176,000.0 2,083.0 358,000.0 658,000.0 7.5

170.0 7,000.0 49.0 11,000.0 119,000.0 0.14,430.0 115,000.0 1,391.0 366,000.0 981,000.0 1.62,530.0 121,000.0 4,500.0 277,000.0 410,000.0 3.8

340.0 10,000.0 122.0 20,000.0 175,000.0 0.0430.0 12,000.0 112.0 26,000.0 211,000.0 0.1460.0 12,000.0 117.0 24,000.0 212,000.0 0.3400.0 4,000.0 11.0 14,000.0 23,000.0 0.0290.0 12,000.0 927.0 8,000.0 109,000.0 0.1310.0 12,000.0 504.0 8,000.0 130,000.0 0.1280.0 15,000.0 0.0 7,000.0 124,000.0 0.4

3,920.0 121,000.0 1,200.0 490,000.0 1,025,000.0 7.04,200.0 120,000.0 1,275.0 485,000.0 1,042,000.0 9.3

170.0 7,000.0 52.0 16,000.0 157,000.0 0.0930.0 41,000.0 299.0 69,000.0 732,000.0 0.3460.0 67,000.0 15.0 221,000.0 356,000.0 36.5

1,870.0 159,000.0 985.0 277,000.0 327,000.0 9.93,190.0 144,000.0 1,113.0 358,000.0 329,000.0 0.01,980.0 79,000.0 629.0 199,000.0 182,000.0 2.2

480.0 12,000.0 22.0 188,000.0 208,000.0 20.2970.0 27,000.0 14.0 243,000.0 393,000.0 30.3

1,010.0 25,000.0 29.0 229,000.0 369,000.0 35.4780.0 23,000.0 153.0 57,000.0 421,000.0 0.3

1,610.0 70,000.0 664.0 155,000.0 1,642,000.0 8.1730.0 22,000.0 141.0 61,000.0 455,000.0 0.5520.0 21,000.0 145.0 62,000.0 407,000.0 0.3800.0 12,000.0 125.0 44,000.0 340,000.0 0.3140.0 5,000.0 3.0 134,000.0 86,000.0 9.0340.0 10,000.0 69.0 20,000.0 233,000.0 0.6

1,880.0 32,000.0 299.0 101,000.0 749,000.0 0.6690.0 22,000.0 670.0 29,000.0 151,000.0 0.2

1,490.0 131,000.0 3,730.0 360,000.0 290,000.0 24.61,470.0 143,000.0 3,743.0 333,000.0 223,000.0 23.4

800.0 25,000.0 1,088.0 115,000.0 115,000.0 15.1800.0 35,000.0 1,100.0 108,000.0 86,000.0 0.0800.0 23,000.0 1,037.0 95,000.0 76,000.0 0.0

1,010.0 17,000.0 50.0 107,000.0 167,000.0 66.72,630.0 110,000.0 2,577.0 332,000.0 510,000.0 13.9

800.0 29,000.0 16.0 200,000.0 490,000.0 36.51,200.0 21,000.0 292.0 60,000.0 334,000.0 1.22,410.0 37,000.0 50.0 205,000.0 185,000.0 38.0

50.0 0.0 0.0 0.0 0.0 0.015,700.0 280,000.0 2,517.0 704,000.0 1,797,000.0 17.8

3,550.0 65,000.0 547.0 194,000.0 620,000.0 1.52,100.0 72,000.0 702.0 164,000.0 484,000.0 0.61,300.0 53,000.0 917.0 189,000.0 223,000.0 63.23,300.0 53,000.0 917.0 189,000.0 223,000.0 63.22,130.0 174,000.0 2,645.0 332,000.0 376,000.0 63.53,630.0 143,000.0 3,055.0 258,000.0 215,000.0 73.02,710.0 79,000.0 897.0 49,000.0 558,000.0 1.02,300.0 76,000.0 597.0 44,000.0 346,000.0 1.4

350.0 17,000.0 175.0 38,000.0 262,000.0 0.2

680.0 33,000.0 35.0 221,000.0 246,000.0 44.81,010.0 38,000.0 70.0 251,000.0 279,000.0 51.8

410.0 13,000.0 386.0 24,000.0 153,000.0 0.4710.0 9,000.0 64.0 4,000.0 133,000.0 1.2

60.0 0.0 4.0 0.0 2,000.0 0.650.0 0.0 4.0 0.0 2,000.0 0.6

0.0 0.0 0.0 0.0 0.0 0.0610.0 25,000.0 258.0 47,000.0 337,000.0 0.6810.0 27,000.0 19.0 263,000.0 288,000.0 48.1560.0 27,000.0 37.0 170,000.0 302,000.0 41.8270.0 11,000.0 114.0 24,000.0 237,000.0 0.0970.0 11,000.0 77.0 19,000.0 188,000.0 0.1470.0 8,000.0 88.0 29,000.0 212,000.0 0.4490.0 12,000.0 120.0 36,000.0 258,000.0 0.4

2,320.0 146,000.0 0.0 200,000.0 215,000.0 6.71,500.0 22,000.0 851.0 245,000.0 361,000.0 12.61,020.0 50,000.0 15.0 254,000.0 252,000.0 36.5

970.0 33,000.0 19.0 217,000.0 237,000.0 65.7730.0 50,000.0 15.0 191,000.0 444,000.0 36.5

1,350.0 20,000.0 0.0 304,000.0 299,000.0 37.01,170.0 28,000.0 21.0 206,000.0 293,000.0 24.41,770.0 22,000.0 27.0 172,000.0 254,000.0 28.6

12,000.0 15,000.0 195.0 279,000.0 255,000.0 70.8300.0 11,000.0 134.0 27,000.0 191,000.0 0.7750.0 25,000.0 29.0 211,000.0 324,000.0 8.8

0.0 0.0 0.0 0.0 0.0 0.04,010.0 53,000.0 696.0 132,000.0 210,000.0 5.72,380.0 14,000.0 262.0 104,000.0 97,000.0 11.32,910.0 158,000.0 3,414.0 346,000.0 441,000.0 4.9

0.0 0.0 0.0 0.0 0.0 0.0240.0 10,000.0 38.0 11,000.0 112,000.0 0.4

0.0 0.0 0.0 0.0 0.0 0.04,560.0 93,000.0 3,821.0 355,000.0 432,000.0 0.03,880.0 138,000.0 3,799.0 346,000.0 405,000.0 70.7

0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0

370.0 33,000.0 67.0 270,000.0 317,000.0 12.6540.0 21,000.0 397.0 55,000.0 816,000.0 0.7

50.0 12,000.0 4.0 95,000.0 155,000.0 2.290.0 19,000.0 5.0 157,000.0 255,000.0 3.6

370.0 18,000.0 177.0 38,000.0 261,000.0 0.20.0 0.0 0.0 0.0 0.0 0.0

29 30 31 32 33 34Sodium Zinc Water (g) Fiber (g) Cholesterol (mg) Saturated fat (g)

0.0 0.0 0.0 0.0 0.0 0.01,000.0 3,080.0 4.7 12.2 0.0 3.7

0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0

4,000.0 20.0 88.2 0.2 0.0 0.01,000.0 40.0 85.6 2.4 0.0 0.01,000.0 200.0 86.4 2.0 0.0 0.0

10,000.0 390.0 30.9 7.3 0.0 0.02,000.0 540.0 93.2 2.1 0.0 0.02,000.0 160.0 92.4 3.4 0.0 0.01,000.0 150.0 74.9 2.6 0.0 0.19,000.0 2,130.0 10.1 15.6 0.0 0.25,000.0 3,650.0 11.0 15.2 0.0 0.4

24,000.0 2,790.0 11.8 24.9 0.0 0.18,000.0 2,550.0 10.1 12.7 0.0 0.3

12,000.0 2,280.0 11.3 15.5 0.0 0.212,000.0 2,790.0 11.8 15.2 0.0 0.212,000.0 2,810.0 11.7 24.9 0.0 0.3

6,000.0 240.0 90.3 2.7 0.0 0.16,000.0 240.0 90.3 3.4 0.0 0.0

16,000.0 3,670.0 11.3 15.2 0.0 0.25,000.0 3,650.0 12.1 24.4 0.0 0.2

12,000.0 2,830.0 11.1 25.1 0.0 0.72,790,000.0 4,930.0 53.8 0.0 79.0 1.0

55,000.0 3,940.0 72.1 0.0 33.0 2.11,439,000.0 3,980.0 58.1 0.0 41.0 1.7

78,000.0 350.0 87.6 2.8 0.0 0.0680,000.0 1,300.0 47.3 0.0 120.0 13.4

1,000.0 160.0 84.2 2.4 0.0 0.0420,000.0 1,700.0 36.9 7.4 0.0 0.9599,000.0 1,020.0 36.7 4.0 0.0 0.7536,000.0 840.0 32.1 2.2 0.0 0.2532,000.0 1,520.0 30.6 7.4 0.0 0.4390,000.0 720.0 33.6 4.3 0.0 1.1660,000.0 1,140.0 37.3 5.8 0.0 0.6521,000.0 1,210.0 35.7 3.6 0.0 0.8681,000.0 740.0 36.4 2.4 0.0 0.7592,000.0 680.0 30.4 2.5 1.0 0.6472,000.0 1,800.0 38.6 6.8 0.0 0.7200,000.0 2,930.0 10.3 10.5 0.0 0.5

33,000.0 410.0 89.3 2.6 0.0 0.0312,000.0 720.0 13.6 2.1 17.0 4.2

25,000.0 420.0 86.0 3.8 0.0 0.11,000.0 2,400.0 9.8 10.0 0.0 0.7

11,000.0 3,120.0 11.2 10.0 0.0 0.718,000.0 180.0 92.2 2.5 0.0 0.027,000.0 220.0 90.4 2.1 0.0 0.028,000.0 270.0 91.0 3.1 0.0 0.0

0.0 0.0 0.0 0.0 0.0 7.416,000.0 180.0 90.2 0.9 0.0 0.129,000.0 180.0 88.9 0.8 0.0 0.069,000.0 240.0 88.3 2.8 0.0 0.0

110,000.0 0.0 0.0 0.0 0.0 1.3

0.0 0.0 0.0 0.0 0.0 0.812,000.0 5,780.0 5.2 3.3 0.0 7.830,000.0 270.0 92.1 2.0 0.0 0.1

819,000.0 3,900.0 41.5 0.0 114.0 17.63,000.0 100.0 86.1 1.6 0.0 0.17,000.0 70.0 79.6 0.8 0.0 0.0

0.0 70.0 82.3 2.1 0.0 0.02,000.0 490.0 52.0 0.0 0.0 0.2

116,000.0 580.0 75.8 0.0 64.0 0.61,087,000.0 300.0 76.7 0.0 36.0 0.1

86,000.0 2,060.0 76.1 0.0 80.0 1.071,000.0 2,670.0 76.5 0.0 345.0 1.6

2,000.0 160.0 94.5 3.1 0.0 0.024,000.0 2,010.0 1.0 7.0 8.0 18.510,000.0 2,650.0 1.3 8.0 6.0 22.020,000.0 3,310.0 1.4 10.9 3.0 24.579,000.0 2,300.0 1.5 3.4 23.0 18.590,000.0 740.0 1.3 0.2 21.0 19.441,000.0 1,060.0 1.1 5.4 0.0 28.421,000.0 6,810.0 3.0 33.2 0.0 8.120,000.0 1,100.0 47.0 9.0 0.0 29.754,000.0 450.0 81.2 0.0 43.0 0.120,000.0 130.0 90.6 3.6 0.0 0.135,000.0 2,210.0 10.4 7.3 0.0 0.715,000.0 460.0 76.1 2.0 0.0 0.3

0.0 0.0 0.0 0.0 0.0 12.9406,000.0 380.0 82.5 0.0 4.0 0.6330,000.0 410.0 80.7 0.0 10.0 1.0364,000.0 400.0 79.8 0.0 17.0 1.7330,000.0 470.0 81.0 0.0 7.0 0.2

10,000.0 830.0 8.6 5.0 0.0 0.1293,000.0 3,540.0 79.0 0.0 78.0 0.2333,000.0 4,020.0 76.2 0.0 89.0 0.3

0.0 0.0 0.0 0.0 0.0 0.0744,000.0 750.0 23.2 2.6 67.0 11.7

2,000.0 170.0 96.7 0.7 0.0 0.0372,000.0 1,730.0 80.6 0.0 112.0 0.1

51,000.0 2,090.0 73.6 0.0 85.0 1.00.0 0.0 0.0 0.0 0.0 0.0

140,000.0 3,070.0 71.8 0.0 515.0 1.474,000.0 1,900.0 73.8 0.0 77.0 2.3

166,000.0 30.0 87.6 0.0 0.0 0.048,000.0 2,300.0 52.3 0.0 1,234.0 9.6

2,000.0 160.0 92.4 3.4 0.0 0.0140,000.0 1,110.0 75.8 0.0 423.0 3.1

10,000.0 550.0 30.1 9.8 0.0 0.10.0 0.0 0.0 0.0 485.0 19.9

81,000.0 450.0 79.1 0.0 48.0 0.30.0 0.0 0.0 0.0 0.0 9.4

30,000.0 4,340.0 7.0 27.3 0.0 3.7455,000.0 1,100.0 36.7 2.9 0.0 0.0

58,000.0 1,000.0 81.9 0.0 50.0 0.10.0 0.0 0.0 0.0 0.0

17,000.0 1,160.0 58.6 2.1 0.0 0.1140,000.0 3,070.0 71.8 0.0 515.0 1.6

87,000.0 2,340.0 68.3 0.0 84.0 2.85,000.0 70.0 84.5 0.2 0.0 0.0

0.0 70.0 90.9 1.1 0.0 0.0

1,000.0 90.0 90.1 0.1 0.0 0.02,000.0 70.0 80.5 0.9 0.0 0.1

68,000.0 370.0 79.9 0.0 57.0 0.154,000.0 420.0 77.9 0.0 32.0 0.3

1,163,000.0 2,140.0 71.1 0.0 57.0 1.00.0 2,450.0 5.3 9.7 0.0 4.5

90,000.0 990.0 72.1 0.0 60.0 2.04,000.0 220.0 17.1 0.2 0.0 0.0

18,000.0 90.0 89.8 0.8 0.0 0.053,000.0 2,900.0 72.6 0.0 52.0 1.4

684,000.0 2,020.0 54.0 0.0 45.0 5.243,000.0 440.0 84.5 2.0 0.0 0.1

721,000.0 2,900.0 3.0 2.4 0.0 0.4581,000.0 1,160.0 3.0 3.4 4.0 4.9710,000.0 1,600.0 3.0 3.2 0.0 0.2

3,000.0 140.0 83.1 3.0 0.0 0.00.0 0.0 0.0 0.0 0.0

68,000.0 3,190.0 72.6 0.0 66.0 2.121,000.0 60.0 92.5 0.4 0.0 0.0

6,000.0 4,780.0 10.4 30.5 0.0 0.228,000.0 180.0 95.1 1.3 0.0 0.025,000.0 200.0 95.6 0.9 0.0 0.018,000.0 2,830.0 10.2 19.0 0.0 0.2

1,000.0 70.0 81.8 1.3 0.0 0.13,000.0 280.0 22.3 4.6 0.0 0.3

697,000.0 2,850.0 53.9 0.0 255.0 9.6860,000.0 2,300.0 52.1 0.0 158.0 10.6296,000.0 3,020.0 76.8 0.0 95.0 0.2

6,000.0 1,410.0 9.9 3.2 0.0 0.390,000.0 630.0 63.6 0.0 70.0 3.3

0.0 0.0 0.0 0.0 0.0 0.0535,000.0 4,080.0 3.2 0.0 20.0 0.5

44,000.0 420.0 89.9 0.0 5.0 0.645,500.0 450.0 89.6 0.0 6.5 0.947,000.0 480.0 89.2 0.0 8.0 1.342,000.0 420.0 90.8 0.0 2.0 0.143,000.0 370.0 88.1 0.0 10.0 1.9

5,000.0 1,680.0 8.7 8.5 0.0 0.7627,000.0 2,920.0 50.0 0.0 79.0 13.2619,000.0 2,760.0 53.8 0.0 64.0 10.1231,000.0 3,650.0 5.8 7.3 0.0 0.8

38,000.0 3,350.0 10.8 18.3 0.0 0.15,000.0 520.0 92.5 1.0 0.0 0.1

286,000.0 1,600.0 80.6 0.0 28.0 0.4615,000.0 1,480.0 1.5 4.6 0.0 3.9722,000.0 1,580.0 40.5 0.0 16.0 6.9

0.0 170.0 87.6 1.7 0.0 0.021,000.0 1,920.0 9.0 3.3 84.0 1.2

2,000.0 3,970.0 8.2 10.6 0.0 1.230,000.0 3,200.0 2.8 8.8 0.0 1.3

8,000.0 600.0 90.2 3.2 0.0 0.02,000.0 0.0 0.0 0.0 0.0 13.8

872,000.0 220.0 80.0 3.2 0.0 1.44,000.0 170.0 89.1 1.7 0.0 0.04,000.0 40.0 87.7 0.3 0.0 0.0

0.0 70.0 86.8 2.4 0.0 0.090,000.0 3,890.0 75.6 0.0 65.0 0.6

628,000.0 390.0 53.0 1.3 12.0 0.5

3,000.0 70.0 88.8 1.8 0.0 0.06,000.0 1,410.0 9.9 3.2 0.0 0.3

697,000.0 920.0 37.0 0.0 150.0 14.50.0 170.0 88.9 1.5 0.0 0.0

7,000.0 570.0 31.8 8.2 0.0 0.117,000.0 2,910.0 1.8 6.0 0.0 10.3

6,000.0 3,310.0 1.6 8.0 0.0 6.91,000.0 100.0 83.7 3.1 0.0 0.0

15,000.0 3,010.0 11.3 25.5 0.0 0.20.0 4,530.0 3.5 9.6 0.0 6.2

3,000.0 130.0 93.9 1.7 0.0 0.14,000.0 250.0 92.2 2.1 0.0 0.02,000.0 170.0 92.0 0.9 0.0 0.0

1,208,000.0 20.0 94.1 1.2 0.0 0.11,000.0 120.0 86.0 1.4 0.0 0.02,000.0 110.0 86.4 0.2 0.0 0.01,000.0 100.0 83.5 1.3 0.0 0.01,000.0 2,200.0 3.9 10.3 0.0 5.6

405,000.0 2,300.0 2.0 10.3 0.0 5.60.0 100.0 87.2 1.4 0.0 0.0

2,000.0 440.0 30.9 7.1 0.0 0.186,000.0 470.0 78.2 0.0 71.0 0.1

288,000.0 3,990.0 5.0 2.9 0.0 0.58,000.0 3,080.0 3.3 14.5 0.0 0.6

1,058,000.0 3,100.0 1.2 8.1 0.0 6.8833,000.0 1,170.0 40.2 0.0 68.0 15.0

52,000.0 1,870.0 75.0 0.0 65.0 1.255,000.0 2,270.0 72.9 0.0 68.0 1.9

6,000.0 290.0 79.3 2.2 0.0 0.0525,000.0 2,390.0 2.3 4.4 0.0 4.0

6,000.0 330.0 81.0 1.7 0.0 0.06,000.0 290.0 81.6 2.4 0.0 0.01,000.0 320.0 91.6 0.5 0.0 0.1

406,000.0 380.0 81.0 0.0 7.0 0.339,000.0 280.0 95.3 1.6 0.0 0.011,000.0 220.0 15.4 3.7 0.0 0.1

1,000.0 420.0 85.8 6.5 0.0 0.0326,000.0 3,000.0 5.8 4.2 0.0 0.6

7,000.0 2,020.0 10.4 3.5 0.0 0.65,000.0 1,090.0 11.6 1.3 0.0 0.21,000.0 1,160.0 12.9 0.0 0.0 0.21,000.0 1,100.0 13.3 0.0 0.0 0.1

72,000.0 230.0 75.7 0.0 60.0 0.02,000.0 2,650.0 10.6 15.1 0.0 0.2

44,000.0 640.0 68.5 0.0 55.0 1.012,000.0 400.0 79.8 0.0 0.0 0.0

148,000.0 1,110.0 75.9 0.0 152.0 0.30.0 10.0 0.0 0.0 0.0 15.7

2,000.0 4,890.0 8.5 9.3 0.0 2.915,000.0 990.0 67.5 4.2 0.0 0.814,000.0 1,170.0 69.1 1.1 0.0 0.9

6,000.0 1,410.0 9.9 3.2 0.0 0.36,000.0 1,410.0 9.9 3.2 0.0 0.3

36,000.0 2,760.0 8.3 10.6 0.0 0.28,000.0 2,370.0 7.3 0.0 0.0 0.3

79,000.0 530.0 91.4 2.2 0.0 0.1322,000.0 460.0 91.8 2.4 0.0 0.1

2,000.0 290.0 94.6 1.1 0.0 0.0

44,000.0 1,530.0 78.6 0.0 233.0 0.4306,000.0 1,740.0 64.5 0.0 260.0 1.9

1,000.0 140.0 91.0 2.0 0.0 0.028,000.0 30.0 1.3 0.0 0.0 0.0

2,000.0 10.0 0.2 0.0 0.0 0.01,000.0 10.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 10.355,000.0 300.0 77.3 3.0 0.0 0.090,000.0 1,150.0 75.6 0.0 39.0 1.152,000.0 330.0 78.1 0.0 50.0 0.8

5,000.0 170.0 94.5 1.2 0.0 0.010,000.0 140.0 94.3 1.0 0.0 0.042,000.0 140.0 94.8 0.9 0.0 0.023,000.0 280.0 95.3 0.7 0.0 0.0

421,000.0 2,460.0 1.9 5.3 0.0 2.852,000.0 660.0 71.4 0.0 58.0 1.139,000.0 600.0 68.1 0.0 38.0 1.350,000.0 480.0 74.0 0.0 42.0 0.837,000.0 520.0 71.0 0.0 45.0 0.2

1,038,000.0 2,360.0 72.0 0.0 67.0 1.149,000.0 1,240.0 74.1 0.0 62.0 0.271,000.0 2,980.0 76.6 0.0 84.0 0.871,000.0 2,260.0 62.3 0.0 331.0 5.567,000.0 270.0 91.9 1.8 0.0 0.091,000.0 2,490.0 74.9 0.0 80.0 1.0

0.0 0.0 0.0 0.0 0.0580,000.0 1,090.0 4.5 3.4 2.0 4.2312,000.0 360.0 5.1 1.9 51.0 3.8

2,000.0 3,090.0 4.1 6.7 0.0 6.10.0 0.0 100.0 0.0 0.0 0.0

1,000.0 100.0 91.5 0.4 0.0 0.00.0 0.0 0.0 0.0 0.0

2,000.0 3,330.0 9.6 12.2 0.0 0.35,000.0 2,930.0 10.3 12.2 0.0 0.3

0.0 0.0 0.0 0.0 3.30.0 0.0 0.0 0.0 0.5

51,000.0 990.0 72.8 0.0 60.0 0.99,000.0 240.0 69.6 4.1 0.0 0.0

46,000.0 590.0 87.9 0.0 13.0 2.177,000.0 970.0 85.2 0.0 2.0 0.1

8,000.0 320.0 94.8 1.0 0.0 0.10.0 0.0 0.0 0.0 0.0 0.0

35 36 37 38MonoUns fat (g) PolyUns fat (g) Sugars (g) Glycemic Index

0.0 0.0 0.0 -30.9 12.1 3.9 15.0

0.0 0.0 0.0 0.00.0 0.0 0.0 0.00.0 0.0 9.6 42.00.0 0.1 10.4 36.00.2 0.1 9.2 45.00.1 0.1 53.4 31.00.0 0.1 1.9 15.00.0 0.1 2.4 20.00.0 0.1 12.2 53.00.1 0.6 0.8 30.00.1 0.6 2.1 30.00.1 0.5 2.2 30.00.1 0.5 2.1 30.00.2 0.4 2.1 30.00.1 0.6 2.1 30.00.1 0.5 0.0 30.00.0 0.1 3.3 35.00.0 0.1 0.0 35.00.1 0.4 2.1 30.00.2 1.4 3.9 30.00.2 1.1 0.0 30.00.8 0.1 2.7 0.02.0 0.2 0.0 0.01.7 0.2 0.0 0.00.0 0.1 6.8 64.0

15.9 3.5 1.3 0.00.0 0.1 10.0 53.00.8 1.9 6.4 60.01.6 1.7 8.1 56.00.1 0.5 0.0 65.00.3 1.1 0.8 56.02.3 0.7 0.0 73.01.3 0.8 3.9 58.00.8 1.4 5.8 72.00.7 1.4 4.3 74.00.8 2.1 4.7 62.01.6 0.6 5.6 71.00.4 1.2 4.0 50.00.0 0.0 1.7 15.09.0 2.3 36.6 43.00.0 0.2 2.2 15.01.0 1.0 0.0 53.00.9 0.9 2.6 55.00.0 0.0 3.2 15.00.0 0.1 3.8 15.00.0 0.0 2.3 15.0

63.3 28.1 0.0 0.00.0 0.1 7.9 67.00.0 0.1 3.9 45.00.0 0.1 4.7 45.00.9 0.1 4.7 10.0

0.6 0.1 1.7 0.023.8 7.8 5.9 25.0

0.0 0.0 1.9 15.07.7 0.7 2.2 0.00.1 0.1 8.5 22.00.0 0.0 0.0 41.00.0 0.1 12.8 63.00.4 0.5 0.0 60.00.8 0.4 0.0 0.00.1 0.1 0.1 0.01.2 1.0 0.0 0.01.2 1.3 0.0 0.00.0 0.0 0.0 15.09.5 1.1 47.9 30.0

11.5 1.2 36.7 30.012.8 1.3 24.0 30.0

7.2 1.4 51.5 40.09.1 1.0 59.0 44.00.0 0.0 54.1 30.04.6 0.4 1.8 20.01.4 0.4 6.2 45.00.1 0.2 0.0 0.00.0 0.2 0.5 15.01.3 2.2 0.6 60.00.4 0.5 6.3 54.0

27.6 54.7 0.0 0.00.3 0.0 2.7 30.00.4 0.1 3.7 30.00.8 0.1 2.7 30.00.1 0.0 1.9 30.00.1 0.3 0.0 62.00.2 0.4 0.0 0.00.2 0.4 0.0 0.00.0 0.0 0.0 0.05.5 1.1 11.3 67.00.0 0.0 1.4 15.00.1 0.1 0.0 0.00.7 0.5 0.0 0.00.0 0.0 100.0 100.00.7 0.6 0.0 0.01.5 0.8 0.0 0.00.0 0.0 0.7 0.0

11.7 4.2 0.6 0.00.0 0.1 2.4 20.03.8 1.4 0.8 0.00.2 0.3 47.9 61.0

29.0 40.3 0.0 0.00.2 0.3 0.0 0.0

20.2 66.0 0.0 0.07.5 28.7 1.6 35.00.0 0.0 0.7 60.00.1 0.1 0.0 0.00.0 0.0 100.0 20.00.0 0.2 1.0 30.00.8 0.3 0.0 0.01.9 0.9 0.0 0.00.0 0.0 14.2 55.00.0 0.0 7.0 25.0

0.0 0.0 8.9 48.00.0 0.0 15.5 46.00.1 0.2 0.0 0.00.8 0.7 0.0 0.01.3 0.4 1.1 0.0

45.7 7.9 4.3 15.03.7 2.1 0.0 0.00.0 0.0 82.1 55.00.0 0.1 8.1 60.01.6 0.7 0.0 0.07.0 1.7 0.0 50.00.1 0.3 0.0 15.00.4 0.8 12.9 70.00.1 0.1 30.3 69.00.2 0.6 32.2 71.00.0 0.3 9.0 53.00.0 0.0 100.0 45.02.4 0.5 0.0 0.00.0 0.1 2.4 20.00.2 0.5 2.0 30.00.0 0.1 0.8 15.00.0 0.0 0.5 15.00.1 0.3 8.5 30.00.1 0.1 15.2 50.00.3 0.4 66.1 60.0

12.4 3.2 0.0 0.013.3 2.6 0.0 0.0

0.3 0.2 0.0 0.00.2 0.6 2.7 47.05.5 3.4 0.0 0.00.0 0.0 0.0 95.00.2 0.0 52.0 30.00.3 0.0 5.2 32.00.7 0.1 5.1 31.01.1 0.2 5.1 31.00.0 0.0 5.1 33.00.8 0.2 5.3 30.00.8 2.1 0.0 66.06.6 0.8 1.0 0.04.5 0.5 1.1 0.02.4 1.3 31.0 60.00.1 1.1 0.0 30.00.0 0.2 2.0 15.00.5 0.6 0.0 0.07.1 13.6 3.8 63.07.1 2.0 0.0 55.00.1 0.1 7.9 43.01.3 1.3 1.9 50.02.2 2.5 0.0 60.03.3 3.3 0.8 65.00.0 0.0 1.2 35.0

73.0 10.5 0.0 0.07.9 0.9 0.0 15.00.0 0.0 4.2 15.00.0 0.0 8.8 52.00.0 0.0 9.4 42.00.6 0.4 0.0 0.00.9 0.8 0.0 70.0

0.0 0.0 5.9 59.00.2 0.6 2.7 42.0

25.6 0.8 0.0 0.00.1 0.1 8.4 42.00.3 0.4 41.7 35.0

23.7 13.9 9.2 40.024.6 15.7 4.2 18.0

0.0 0.0 9.8 38.00.2 0.5 8.0 43.0

40.8 21.6 4.0 20.00.0 0.1 2.4 15.00.0 0.1 4.2 15.00.0 0.0 0.0 15.00.0 0.1 1.1 15.00.0 0.0 9.9 59.00.0 0.0 10.0 46.00.0 0.0 14.3 49.0

23.8 13.7 7.7 15.024.2 13.9 7.8 15.0

0.1 0.0 9.9 39.00.1 0.1 38.1 40.00.1 0.5 0.0 0.00.9 1.4 0.7 65.01.1 1.9 0.9 60.09.8 23.2 0.5 60.0

20.0 4.8 0.0 0.01.4 0.6 0.0 0.02.4 0.6 0.0 0.00.0 0.0 0.8 85.0

16.0 16.0 0.4 56.00.0 0.1 1.0 85.00.0 0.0 1.2 85.00.0 0.0 1.4 70.00.0 0.0 3.0 30.00.0 0.0 1.9 15.00.1 0.0 59.2 62.00.1 0.4 4.4 25.01.0 1.0 0.9 82.01.1 1.0 0.9 55.00.2 0.2 0.1 58.00.2 0.2 0.0 70.00.2 0.1 0.0 62.00.2 0.1 0.0 0.00.2 0.8 1.0 34.02.1 2.5 0.0 0.00.0 0.0 0.0 15.00.3 0.7 0.0 0.0

22.8 57.7 0.0 0.04.4 11.3 7.3 18.01.3 3.2 0.0 30.01.5 3.8 0.0 15.00.2 0.6 2.7 42.00.2 0.6 2.7 42.00.2 0.6 2.7 40.00.2 0.6 0.0 37.00.0 0.2 0.4 15.00.0 0.2 0.4 15.00.0 0.1 2.2 15.0

0.1 0.5 0.0 0.02.7 2.1 0.0 20.00.0 0.2 4.9 40.00.0 0.0 97.0 60.00.0 0.0 97.8 66.00.0 0.0 99.8 63.0

19.5 65.7 0.0 0.00.0 0.0 4.2 61.01.5 0.9 0.0 0.00.7 0.5 0.0 0.00.0 0.1 2.6 30.00.0 0.1 2.4 30.00.0 0.1 0.0 30.00.0 0.1 0.0 30.06.8 11.2 1.0 64.03.3 1.5 0.0 0.01.6 1.4 0.0 0.00.8 1.1 0.0 0.00.2 0.3 0.0 0.00.9 1.1 0.0 0.00.1 0.2 0.0 0.00.5 0.7 0.0 0.07.4 1.7 0.0 0.00.0 0.1 3.8 40.01.1 0.3 0.0 0.00.0 0.0 0.0 110.04.9 4.2 29.7 75.06.5 3.9 37.5 77.08.9 47.2 2.6 15.00.0 0.0 0.0 0.00.0 0.1 6.2 76.00.0 0.0 0.0 80.00.2 0.8 0.4 50.00.2 0.8 0.4 55.02.4 0.3 6.0 10.00.3 0.0 0.7 0.02.0 2.1 0.0 0.00.0 0.1 0.5 50.00.9 0.1 4.7 30.00.0 0.0 7.7 30.00.0 0.1 2.5 15.00.0 0.0 0.0 -

39 40Comments Translation product name

--------------- Great source of vitamine E amandelenBranched chain amino acids aminozuren, BCAA'sEssential amino acids aminozuren, EAA'sContains lots of fructose appelsapContains lots of fructose appelen

abrikozenabrikozen, gedroogdaspergeaubergine

Great source of carbohydrates bananengerstbonen, zwartbonen, nierboonbonen, rozebonen, gevlektbonen, rood (nierboon)bonen, klein, witsnijboon, groensnijboon, geelbonen, witbonen, wit (navy)bonen, geel

Great protein snack. High in sodium. beef jerkey (snack)rundsvlees, magerrundsvlees, plakjesbietenbloedworstblauwe bes (bosbes)brood, meergranenbrood, haverbrood, pita, witbrood, pita, volkorenbrood, rozijnenbrood, roggebrood, tarwebrood, witbrood, wit, toostbrood, volkorenBrinta classicbroccolibrowniesspruitjesboekweitboekweit meelkoolkool, roodkool, savooiekoolzaadoliekanteloep (wratmeloen)

Great source of vitamin A wortelsapGreat source of vitamin A wortelenSlow absorbing source of protein (7 hours) caseïne/melk, concentraat

Slow absorbing source of protein (7 hours) caseïne/melk, isolaatGreat source of iron cashewnoten

bloemkoolkaas, goudakriekenkrieken, ingebliktkersenkastanjekip, borstkip, borst, plakjeskip, bil

Great source of vitamin A kip, leverwitloofchocolade, zwart, 45-59% cacaochocolade, zwart, 60-69% cacaochocolade, zwart, 70-85% cacaochocolade, bruinchocolade, witchocopasta met hazelnotencacaopoederkokosnootkabeljauwboerenkoolmaïs, droogmaïs, rauwmaïsoliecottage cheese, 1% vetcottage cheese, 2% vetcottage cheese, vetcottage cheese, magerkouskouskrabkrab, ingeblikt

100% pure creatine monohydrate creatinecroissanten, boterkomkommerinktvishert, magerdextrose (glucose)

Great source of vitamin A eend, lever, rauweend, vlees zonder veleiwit

Cholesterol: 615 mg per 100 g eierdooieraubergine

Cholesterol: 420 mg per 100 g eierenvijgen, droog

Great source of omega-3 fatty acids visolie, zalmplatvis

Great source of omega-3 fatty acids lijnzaadolieGreat source of omega-3 fatty acids lijnzaad

frietenkikkerbilletjesfructoselook

Great source of vitamin A gans, lever, rauwgans, vlees zonder vel

High in glucose and fructose druivensapGreat source of vitamin C pompelmoes

Great source of vitamin C pompelmoessapHigh in glucose and fructose druiven

schelvisheilbotham (hesp), plakjeshazelnotenharinghoninghoningmeloenpaardevlees, magerhotdogboerenkool

Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special KGreat source of vitamins and minerals but also contains lots of sugar Kellogg's Special K chocoladeGreat source of vitamins and minerals but also contains lots of sugar Kellogg's Special K rode bessenGreat source of vitamin C kiwi

lactoselamsvlees, magercitroensaplinzensla, groensla, roodlimaboon

Great source of vitamin C lycheesGreat source of vitamin C lychees , gedroogdGreat source of vitamin A leverpasteiGreat source of vitamin A leverworst

kreeftGlycemic Index: 47 (boiled) macaroni, droog

makreelmaltodextrinemelkpoeder, mager, droogmelk, 1% vetmelk, halfvolle (1,5%)melk, 2% vetmelk, magermelk, vollegierstmozarella kaas, vetmozarella kaas, mager

Great source of vitamins and minerals but also contains lots of sugar muesli, gedroogd fruit en notenmungboon champignonsmosselennacho's chips (snack)nachos met kaasnectarine (perzik)noedels, eieren

Great source of carbohydrates with low glycemic index haverGreat source of carbohydrates with low glycemic index; great to add haver, fijn poeder

okraMonounsaturated fatty acids: 72.96 g olijfolieContains lots of monounsaturated fatty acids olijven

uienGreat source of vitamin C sinaasappelsapGreat source of vitamin C sinaasappelen

struisvogelvleespannekoeken

papaja'sGlycemic Index: 42 (boiled) pasta, droog

foie gras, ganzenleverperzikenperziken, gedroogdpindakaas (> 90%)pinda's, gebrandperenerwtenpecannotenpaprika, groenpaprika, roodpaprika, geelaugurkananasananassapananas, ingebliktpistache notenpistache noten, gebrand, zoutpruimenpruimen, gedroogdkoolvispopcorn koekjespopcorn, lucht-gepoptpopcorn, olie-gepoptvarkensvlees, spekvarkens, lendestuk, magervarkens, ham, mageraardappelaardappel chips (snack)aardappel, roodaardapple, witpompoenkwark, magerradijzenrozijnen, gedroogdframbozenrijstkoekjes (snack)rijst, bruin, lange korrelrijst, wit, lange korrelrijst, wit, medium korrelrijst, wit, korte korrelzaagbuikvisrogge

Great source of omega-3 fatty acids zalmsjalotten

Cholesterol: 152 mg garnalensojaoliesojabonensojabonen, groensojascheuten

Glycemic Index: 42 (boiled) spaghetti, droogGlycemic Index: 42 (boiled) spaghetti, droog, verrijktContains lots of vitamins and minerals spaghetti, groen, droogContains lots of vitamins and minerals spaghetti, volkoren, droog

spinaziespinazie, ingebliktpompoen

inktvisinktvis, gefrituurdaardbeiensuiker, bruinebloemsuikersuiker, tafel (sucrose)

Great source of vitamin E zonnebloemoliezoete aardappelzwaardvistilapiavistomatentomaten, ingeblikttomaten, oranjetomaten, geeltortilla chips (snack)foreltonijn, blauwvintonijn, blik in eigen nattonijn, geelvinkalkoen, ham, plakjeskalkoen, borstkalkoen, bilkalkoen, lever, rauwrapenkalfsvlees, magervitargowafels, chocoladewafels, vanilleokkernoten

Drink at least 2 to 3 liter water per day. waterwatermeloenwaxy maize starchtarwetarwemeel, volkoren

Fast absorbing source of protein (2 hours) wei, concentraatFast absorbing source of protein (2 hours) wei, isolaat

witvisyam (zoete aardappel)yoghurt, vetyoghurt, magercourgette

Insert new products only above this row with "Insert Row". zz Insert new products only above this row!

zz Insert new products only above this row!

Don't find your favorite food in the "Nutrition Table" tab of this excel sheet?

Choose from 8000 more foods to add to the "Nutrition Table" tab of this excel sheet.

You can download the complete list of food products for FREE.

The file is about 6 MB big and may take a couple of minutes to download.

Once downloaded you can copy the complete worksheet into this worksheet (tab "8000 More Products").

Click here: Download complete list of 8000 food products.

http://www.true-natural-bodybuilding.com/graf/more-products-tnbb.xls

Don't find your favorite food in the "Nutrition Table" tab of this excel sheet?

Choose from 8000 more foods to add to the "Nutrition Table" tab of this excel sheet.

You can download the complete list of food products for FREE.

The file is about 6 MB big and may take a couple of minutes to download.


Download complete list of 8000 food products.

http://www.true-natural-bodybuilding.com/graf/more-products-tnbb.xls

Learn everything you need to know to become big and muscular in the shortest possible time without using anabolic steroids.

Learn everything about how to optimize your nutrition for maximal muscle growth.Which supplements really work and how to use them.Proven training principles for fastest possible muscle growth.Which weight training equipment to use for optimal results.The truth about anabolic steroids and other doping products.How to reduce your bodyfat effectively and staying lean without losing muscle mass.How to prevent and recover from injuries.Everything about myself.

Click here to visite my website True-Natural-Bodybuilding.com

NutritionSupplementsTrainingEquipmentSteroidsLosing bodyfatInjuriesAbout me



http://www.true-natural-bodybuilding.com/nutrition.html

http://www.true-natural-bodybuilding.com/supplements.html

http://www.true-natural-bodybuilding.com/training.html

http://www.true-natural-bodybuilding.com/gym-equipment.html

http://www.true-natural-bodybuilding.com/steroids.html


http://www.true-natural-bodybuilding.com/injuries.html

http://www.true-natural-bodybuilding.com/aboutme.html


Learn everything you need to know to become big and muscular in the shortest possible time without using anabolic steroids.

Learn everything about how to optimize your nutrition for maximal muscle growth.

Proven training principles for fastest possible muscle growth.Which weight training equipment to use for optimal results.The truth about anabolic steroids and other doping products.How to reduce your bodyfat effectively and staying lean without losing muscle mass.

Click here to visite my website True-Natural-Bodybuilding.com




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