Diet Plan True Natural Bodybuilding

True Natural BodyBuilding Training Routine
Muscles Exercises Sets Reps

Quadriceps:
squat or hack squat 4 x 8 - 12
leg press 4 x 8 - 12
leg extension 4 x 8 - 12
Inner thighs:
thigh adductor 4 x 8 - 12
Glutes:
thigh abductor 4 x 8 - 12
Hamstrings:
lying leg curls 4 x 8 - 12
seated leg curls 4 x 8 - 12
standing leg curls 4 x 8 - 12
Lower back:
hyperextension 4 x 8 - 12
Calves:
standing calf raise 4 x 8 - 12
seated calf raise 4 x 8 - 12
Chest:
flat bench press or flyes 4 x 8 - 12
incline bench press or flyes 4 x 8 - 12
decline bench press or flyes 4 x 8 - 12
cable crossovers or pec deck 4 x 8 - 12
Abdominals:
hanging leg raises 4 x 8 - 12
(weighted) crunches 4 x 8 - 12
Shoulders:
barbell or dumbbell press 4 x 8 - 12
dumbbell lateral or front raises 4 x 8 - 12
bent-over lateral raises 4 x 8 - 12
Trapezius:
upright row or shrugs 4 x 8 - 12
Triceps:
4x 8 - 12
standing dumbbell triceps extension
narrow grip barbell press 4 x 8 - 12
cable pushdown or dips 4 x 8 - 12
Upper back:
wide-grip pulldown 4 x 8 - 12
mid-grip pulldown 4 x 8 - 12
or one-arm dumbbell row
(lying) T-bar row 4 x 8 - 12
Biceps:
one-arm standing dumbbell curl 4 x 8 - 12
or seated concentration curl
seated incline dumbbell curl 4 x 8 - 12
or standing EZ barbell curl
Forearms:
palms-down barbell wrist curls 4 x 8 - 12
Also visit the TNBB Beginner Routines

1-3 days per
week
1.550
Moderately
active: moderate
TRUE-NATURAL-BODYBUILDING.COM Fill in exerciseBody/ sports
Leave
3-5 daysthisper cell Mass Index If you want to
Katch - McArdle
Gender (male / female) : male sex empty
week orBMI type: "?" 28.4 kg/m 2
lose
If youweight
want toyoubest method
Age : 29 To
years change
if you
1.650 don't
Lean
Intense your
know BMI : ? should
kg/m 2
gain eat 10-
weight uses body fat %
you
Length (cm) : 1 inch = 2.54 cm 182 cm target
your
weight calorie
body fat %. Rate
training
Metabolic 30% calories
should eat 10-
intake fill /insports
all less than
Bodyweight (kg) : 1 kg = 2.205 lb 94.0 kg programBasal Metabolic Rate : 30% calories
Fill
? in the kcal per day
yellow
4-5 fields
days per maintenance
more than number
Body fat % : Maintenance ? % above, including
Maintenance : ? ofkcal
meals
per day
week level.
maintenance you eat per day.
Lean body mass (kg) : Cut ? kg the cut and Cut : -10% kcal ? kcal per day
1.725 Very bulk level.
Activity level : Bulk 1.650 activity
%, and Bulk
select
active: intense : a +10% kcal ? kcal per day
Target 1 3,199 Kcalvalue in Cell
exercise 400 B9.
kcal/m
/ sports gram per 8 meals Recommended Dietary Allowan
Protein : 30% 960 kcal6-7 days per 240 gr 30 gr 3,000
Carbs : 50% 1,600 kcalweek 400 gr 50 gr Tolerable Upper Intake Levels (d
Fat : 20% 640 kcal1.900 Extra 71 gr 9 gr 10,000
active: long and
Time / Meal Product Quantity Unithard dailyKcal Protein (g) Carbs (g) Fat (g) Vit A (IU)
TOTAL: 100% exercise3,758
/ sports 32% 53% 15% 106%
+ physical job
07.30 (1) 101 100 gr Warning:143 People 13 1 10 487
Breakfast 39 100 gr on drugs247 may 13 41 3 3
169 200 gr have values94 up 1 22 0 350
to twice as high
237 5 gr as above. 44 0 0 5 0
260 300 gr 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
Total 528 27 64 19 840
Energy % 20% 48% 31%
% of RDA 17% 11% 16% 26% 22%
10.00 (2) 11 100 gr 89 1 23 0 64
Morning meal 150 500 gr 170 17 25 0 75
265 30 gr 122 24 2 2 0
237 0 gr 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
Total 381 42 49 3 139
Energy % 43% 51% 7%
% of RDA 12% 17% 12% 4% 4%
12.30 (3) 248 150 gr 192 35 0 4 29
Lunch 189 100 gr 60 1 16 0 50
174 100 gr 371 13 75 2 0
167 100 gr 115 1 6 11 403
260 300 gr 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
Total 738 50 96 17 482
Energy % 27% 52% 20%
% of RDA 23% 21% 24% 24% 13%
15.00 (4) 5 100 gr 46 0 11 0 1
Afternoon meal 150 300 gr 102 10 15 0 45
265 30 gr 122 24 2 2 0
164 30 gr 116 3 21 2 0
237 0 gr 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
Total 387 37 49 5 46
Energy % 38% 51% 11%
% of RDA 12% 15% 12% 7% 1%
17.30 (5) 251 150 gr 167 37 0 1 0
Dinner 213 100 gr 360 7 79 1 0
41 100 gr 34 3 7 0 623
237 10 gr 88 0 0 10 0
260 300 gr 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
Total 649 46 86 12 623
Energy % 29% 54% 17%
% of RDA 20% 19% 22% 17% 16%
20.00 (6) 169 250 gr 118 2 28 0 438
Post-workout shake 150 500 gr 170 17 25 0 75
265 30 gr 122 24 2 2 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
Total 410 43 54 3 513
Energy % 41% 52% 6%
% of RDA 13% 18% 14% 4% 13%
21.00 (7) 155 100 gr 340 10 78 5 546
Snack 260 300 gr 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
Total 340 10 78 5 546
Energy % 10% 79% 11%
% of RDA 11% 4% 19% 7% 14%
22.30 (8) 206 400 gr 251 48 12 1 164
Bed time meal 59 100 gr 75 1 19 0 726
260 300 gr 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
1 0- 0 0 0 0 0
Total 326 49 31 1 890
Energy % 59% 38% 4%
% of RDA 10% 20% 8% 2% 23%
Recommended daily intake for your kcals (vitamins-minerals in mcg): 3,839
TOTAL gram: 303 508 64 4,078
TOTAL Kcal: 3,758 1,211 2,034 576 % of Recommended Daily Intake
TOTAL% 32% 53% 15% 106%
TARGET gram: 240 400 71 % of Upper Safety Limit (red me
DIFFERENCE [ TOTAL - TARGET ] gram: +63 +109 -7 41%
DIFFERENCE [ TOTAL - TARGET ] Kcal: +559 +251 +434 -64
Please read the tab "How To - Manual" before using this excel sheet.
TRUE-NATURAL-BODYBUILDING.COM
To download the latest version of this Excel file visit my website:
This is version 3.10 of this excel workbook. © Copyright 2008 True-Natural-Bodybuilding.com. All content is copyright protected.
Mifflin - St. Jeor Harris - Benedict Activity level is a value between 1.2 and 1.9 used to caluclate your maintenance calorie level (maintenance
good method not so good method Warning: people on drugs (caffeine, ephedrine, thyroid hormones, steroids, DNP, etc.) may have values up to
uses age uses age 1.200 = Sedentary: little or no excercise and desk job
1.375 = Lightly active: light exercise / sports 1-3 days per week
1,939 kcal per day 2,074 kcal per day 1.550 = Moderately active: moderate exercise / sports 3-5 days per week
3,199 kcal per day 3,422 kcal per day 1.650 = Intense weight training program / sports 4-5 days per week
2,879 kcal per day 3,080 kcal per day 1.725 = Very active: intense exercise / sports 6-7 days per week
3,519 kcal per day 3,764 kcal per day 1.900 = Extra active: long and hard daily exercise / daily sports plus physical labor
commended Dietary Allowances for a 2500 kcal diet (vitamin-mineral intake in mcg) : Reference : http://en.wikipedia.org/wiki/Dietary_Reference_Intake
1,200 1,300 16,000 5,000 1,300 400 2 90,000 200 15,000
lerable Upper Intake Levels (daily vitamin-mineral intake in mcg) : Reference : http://en.wikipedia.org/wiki/Dietary_Reference_Intake
- - 35,000 - 100,000 1,000 - 2,000,000 2,000 1,000,000
Vit B-1 Vit B-2 Vit B-3 Vit B-5 Vit B-6 Vit B-9 Vit B-12 Vit C Vit D (IU) Vit E
186% 331% 211% 269% 281% 138% 583% 214% 20% 98%
69 478 70 1,438 143 47 1 0 50 970
353 216 4,714 686 209 50 0 0 0 550
78 42 402 360 62 48 0 60,200 0 400
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 0
0 0 0 0 0 0 0 0 0 0
500 736 5,186 2,484 414 145 1 60,200 50 3,974
33% 44% 25% 39% 25% 28% 42% 52% 20% 21%
31 73 665 334 367 20 0 8,700 0 100
225 910 470 1,785 185 25 3 0 0 50
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
256 983 1,135 2,119 552 45 3 8,700 0 150
17% 59% 6% 33% 33% 9% 81% 8% 0% 1%

12 66 8,699 186 326 3 2 0 0 0
102 21 284 0 75 5 0 9,400 0 20
90 60 1,700 431 142 18 0 0 0 110
3 0 37 15 9 0 0 900 0 1,650
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
207 147 10,720 632 552 26 2 10,300 0 1,780
13% 9% 52% 10% 33% 5% 57% 9% 0% 9%

21 17 73 49 18 0 0 900 0 10
135 546 282 1,071 111 15 2 0 0 30
0 0 0 0 0 0 0 0 0 0
208 38 442 60 38 10 0 0 0 210
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
364 601 797 1,180 167 25 2 900 0 250
24% 36% 4% 18% 10% 5% 49% 1% 0% 1%

62 177 9,383 1,076 870 12 1 0 0 0
70 48 1,600 1,342 145 9 0 0 0 0
71 117 639 573 175 63 0 89,200 0 780
0 0 0 0 0 0 0 0 0 4,108
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
203 342 11,622 2,991 1,190 84 1 89,200 0 4,888
13% 21% 57% 47% 72% 16% 23% 77% 0% 25%

98 53 503 450 78 60 0 75,250 0 500
225 910 470 1,785 185 25 3 0 0 50
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
323 963 973 2,235 263 85 3 75,250 0 550
21% 58% 5% 35% 16% 17% 81% 65% 0% 3%

910 1,030 12,150 4,600 1,220 243 4 0 0 7,200
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
910 1,030 12,150 4,600 1,220 243 4 0 0 7,200
59% 62% 59% 72% 73% 47% 119% 0% 0% 38%

84 660 512 860 272 48 4 0 0 40
16 39 170 105 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 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
100 699 682 965 316 56 4 2,000 0 40
7% 42% 3% 15% 19% 11% 130% 2% 0% 0%

1,536 1,664 20,475 6,398 1,664 512 3 115,169 256 19,195
2,862 5,500 43,264 17,206 4,673 709 18 246,550 50 18,832
of Recommended Daily Intake (red means your vitamin-mineral intake is too low ; your target value is 100%) :
186% 331% 211% 269% 281% 138% 583% 214% 20% 98%
of Upper Safety Limit (red means your vitamin-mineral intake is too high) :
- - 124% - 5% 71% - 12% 3% 2%
DING.COM
ontent is copyright protected.
nance calorie level (maintenance = BMR x activity level).
DNP, etc.) may have values up to twice as high as indicated below.
s physical labor 420.000

ry_Reference_Intake +
120 550,000 1,000,000 900 8,000 420,000 350.000 700,000
2,300 4,700,000 55
ry_Reference_Intake
- 3,500,000 2,500,000 10,000 45,000 770,000 11,000 4,000,000 - 400
Vit K Choline Calcium Copper Iron Magnesium Manganese Phosphorus Potassium Selenium
76% 82% 211% 224% 263% 127% 286% 418% 105% 539%
0 251,100 53,000 102 1,830 12,000 38 191,000 134,000 32
8 26,500 107,000 377 2,430 82,000 2,135 202,000 248,000 40
0 12,400 20,000 44 200 20,000 42 34,000 368,000 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 0 0 0 0
0 0 0 0 0 0 0 0 0 0
9 290,010 180,000 523 4,460 114,000 2,215 427,000 750,000 72
6% 41% 14% 45% 44% 21% 75% 48% 12% 103%

1 9,800 5,000 78 260 27,000 270 22,000 358,000 1
0 78,000 610,000 65 150 55,000 15 505,000 780,000 16
0 0 135,000 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 0 0 0 0 0 0 0 0
1 87,800 750,000 143 410 82,000 285 527,000 1,138,000 17
0% 12% 59% 12% 4% 15% 10% 59% 19% 23%

0 0 21,000 59 1,455 49,500 29 325,500 355,500 99
1 5,500 16,000 107 280 15,000 0 7,000 124,000 0
0 0 21,000 289 1,300 53,000 917 189,000 223,000 63
1 10,300 88,000 251 3,300 4,000 20 3,000 8,000 1
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
2 15,800 146,000 706 6,335 121,500 966 524,500 710,500 163
1% 2% 11% 61% 62% 23% 33% 59% 12% 232%

0 1,800 8,000 12 120 5,000 74 7,000 101,000 0
0 46,800 366,000 39 90 33,000 9 303,000 468,000 9
0 0 135,000 0 0 0 0 0 0 0
1 0 16,500 131 1,200 43,200 1,206 135,600 111,300 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 0 0 0 0 0 0
1 48,600 525,500 182 1,410 81,200 1,289 445,600 680,300 20
1% 7% 41% 16% 14% 15% 44% 50% 11% 28%

0 0 15,000 174 1,755 42,000 32 309,000 439,500 37
0 0 9,000 110 800 35,000 1,100 108,000 86,000 0
102 18,700 47,000 49 730 21,000 210 66,000 316,000 3
1 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 0 0 0 0
0 0 0 0 0 0 0 0 0 0
102 18,720 71,000 333 3,285 98,000 1,342 483,000 841,500 39
67% 3% 6% 29% 32% 18% 46% 54% 14% 56%

0 15,500 25,000 55 250 25,000 53 42,500 460,000 0
0 78,000 610,000 65 150 55,000 15 505,000 780,000 16
0 0 135,000 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 0 0 0 0 0 0 0 0
0 93,500 770,000 120 400 80,000 68 547,500 1,240,000 16
0% 13% 60% 10% 4% 15% 2% 61% 21% 22%

3 22,600 0 390 8,750 78,000 2,177 243,000 486,000 17
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
3 22,600 0 390 8,750 78,000 2,177 243,000 486,000 17
2% 3% 0% 34% 85% 15% 74% 27% 8% 25%

0 0 244,000 112 560 20,000 12 536,000 344,000 36
0 0 10,000 68 1,320 6,000 73 10,000 95,000 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 0 0
0 0 0 0 0 0 0 0 0 0
0 0 254,000 180 1,880 26,000 85 546,000 439,000 36
0% 0% 20% 16% 18% 5% 3% 61% 7% 51%

154 703,813 1,279,661 1,152 10,237 537,458 2,943 895,763 6,014,406 70
117 577,030 2,696,500 2,577 26,930 680,700 8,425 3,743,600 6,285,300 380
76% 82% 211% 224% 263% 127% 286% 418% 105% 539%
- 16% 108% 26% 60% 88% 77% 94% - 95%

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

Sodium Zinc Water (g) Fiber (g) Cholesterol (mg) Saturated fat (g) MonoUns fat (g) PolyUns fat (g) Sugars (g)
214% 148% 90% 66% 247% 26% 42% 32% 40%
140,000 1,110 76 0 423 3 4 1 1
472,000 1,800 39 7 0 1 2 1 6
8,000 80 175 1 0 0 0 0 18
0 0 0 0 0 1 1 3 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
620,000 2,990 590 7 423 4 6 5 24
27% 40% 33% 37%
32% 21% 12% 15% 165%
1,000 150 75 3 0 0 0 0 12
210,000 2,100 454 0 10 0 0 0 25
0 0 0 0 0 1 1 0 2
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
211,000 2,250 529 3 10 1 1 0 39
57% 35% 8% 80%
11% 16% 11% 5% 4%
75,000 720 111 0 63 1 1 2 0
1,000 100 84 1 0 0 0 0 14
6,000 1,410 10 3 0 0 0 1 3
872,000 220 80 3 0 1 8 1 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
954,000 2,450 584 8 63 3 9 3 17
19% 60% 21% 18%
50% 17% 12% 16% 25%
4,000 20 88 0 0 0 0 0 10
126,000 1,260 273 0 6 0 0 0 15
0 0 0 0 0 1 1 0 2
9,000 960 1 3 0 0 1 1 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
139,000 2,240 362 3 6 2 2 1 27
35% 40% 26% 55%
7% 16% 8% 6% 2%
73,500 1,860 111 0 93 0 0 0 0
1,000 1,160 13 0 0 0 0 0 0
33,000 410 89 3 0 0 0 0 2
0 0 0 0 0 1 2 7 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
107,500 3,430 513 3 93 2 2 7 2
14% 21% 65% 2%
6% 24% 11% 5% 36%
10,000 100 219 1 0 0 0 0 22
210,000 2,100 454 0 10 0 0 0 25
0 0 0 0 0 1 1 0 2
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
220,000 2,200 674 1 10 1 1 0 49
55% 37% 8% 91%
11% 16% 14% 2% 4%
231,000 3,650 6 7 0 1 2 1 31
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 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
231,000 3,650 306 7 0 1 2 1 31
18% 53% 29% 40%
12% 26% 6% 15% 0%
1,624,000 1,520 324 0 28 1 0 0 12
7,000 70 80 1 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 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
1,631,000 1,590 704 1 28 1 0 0 12
96% 2% 2% 38%
85% 11% 15% 2% 11%
1,919,491 14,076 4,735 49 256
4,113,500 20,800 4,261 32 633 15 24 18 201
214% 148% 90% 66% 247% 26% 42% 32% 40%
179% 52% 43% 16% 158%

Glycemic Index Glycemic Load
52 262
0 0
71 29
52 11
0 0
0 0
- -
- -
- -
64 41
53 12
33 8
10 0
0 0
- -
- -
- -
- -
41 20
0 0
49 8
42 31
15 1
0 0
- -
- -
- -
41 40
42 5
33 5
10 0
65 14
0 0
- -
- -
- -
48 24
0 0
70 56
15 1
0 0
0 0
- -
- -
- -
66 57
52 14
33 8
10 0
- -
- -
- -
- -
- -
42 23
60 47
0 0
- -
- -
- -
- -
- -
- -
60 47
30 4
41 8
0 0
- -
- -
- -
- -
- -
37 12
52 262
sugars of total carbs

Comments
Cholesterol: 420 mg per 100 g

0
Great source of vitamin C
Great source of vitamin E
Drink at least 2 to 3 liter water per day.
0
0
0
Great source of carbohydrates

0
Fast absorbing source of protein (2 hours)
0
0
0
0
0
0
Glycemic Index: 42 (boiled)
Contains lots of monounsaturated fatty acids
0
0
0
Contains lots of fructose

0
Great source of carbohydrates with low glycemic index; great to add to your shake
0
0
0
0
0
0
0
0
0
Great source of vitamin C

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
To calculate the
price of your
meals you have
to insert the
product prices in
the Nutrition
Table tab
Translation product name Price
0.00
eieren 0.00
brood, volkoren 0.00
sinaasappelsap 0.00
zonnebloemolie 0.00
water 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
bananen 0.00
melk, mager 0.00
wei, concentraat 0.00
zonnebloemolie 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
tonijn, blik in eigen nat 0.00

ananas, ingeblikt 0.00
pasta, droog 0.00
olijven 0.00
water 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
appelsap 0.00
melk, mager 0.00
haver, fijn poeder 0.00
zonnebloemolie 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
kalkoen, borst 0.00

rijst, wit, medium korrel 0.00
broccoli 0.00
zonnebloemolie 0.00
water 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
sinaasappelsap 0.00
melk, mager 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
muesli, gedroogd fruit en noten 0.00

water 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
kwark, mager 0.00

krieken, ingeblikt 0.00
water 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00
09/11/2021 541338988.xlsx Page 31
TRUE-NATURAL-BODYBUILDING.COM
Gender (male / female) : male sex
Age : 29 years
Length (cm) : 182 cm = 5' 11.7 ''
Bodyweight (kg) : 94.0 kg = 207 lbs
Lean body mass (kg) : ? kg = ? lbs
Body fat % : ? %
Activity level : 1.650 activity (value between 1.2 and 1.9)
Body Mass Index = 28.4 kg/m2 Katch - McArdle Mifflin - St. Jeor
Lean Body Mass Index = ? kg/m2 best method good method
Metabolic Rate uses lean body mass uses age
Basal Metabolic Rate : ? kcal per day 1939 kcal per day
Maintenance : ? kcal per day 3199 kcal per day
Cut : -10% kcal ? kcal per day 2879 kcal per day
Bulk : +10% kcal ? kcal per day 3519 kcal per day
Target maintenance 3,199 Kcal grams per day grams per meal
Protein : 30% 960 kcal 240 gr 30 gr
Carbs : 50% 1,600 kcal 400 gr 50 gr
Fat : 20% 640 kcal 71 gr 9 gr
Time / Meal Product Quantity Unit Kcal Protein (g) Carbs (g) Fat (g)
07.30 (1) eggs 100 gr 143 13 1 10
Breakfast bread, whole-wheat 100 gr 247 13 41 3
orange juice 200 gr 94 1 22 0
sunflower oil 5 gr 44 0 0 5
water 300 gr 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
Total 528 27 64 19
Energy % 20% 48% 31%
% of Daily Required Amount 17% 11% 16% 26%
10.00 (2) bananas 100 gr 89 1 23 0
Morning meal milk, nonfat (skimmed) 500 gr 170 17 25 0
whey, concentrate 30 gr 122 24 2 2
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
True-Natural-Bodybuilding.com
09/11/2021 541338988.xlsx Page 32
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
Total 381 42 49 3
Energy % 43% 51% 7%
12.30 (3) tuna, canned in water 150 gr 192 35 0 4
Lunch pineapple, canned 100 gr 60 1 16 0
pasta, dry 100 gr 371 13 75 2
olives 100 gr 115 1 6 11
water 300 gr 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
Total 738 50 96 17
Energy % 27% 52% 20%
15.00 (4) apple juice 100 gr 46 0 11 0
Afternoon meal milk, nonfat (skimmed) 300 gr 102 10 15 0
oats, fine powder 30 gr 116 3 21 2
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
Total 387 37 49 5
Energy % 38% 51% 11%
17.30 (5) turkey, breast meat 150 gr 167 37 0 1
Dinner rice, white, medium-grain 100 gr 360 7 79 1
broccoli 100 gr 34 3 7 0
water 300 gr 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
Total 649 46 86 12
Energy % 29% 54% 17%
20.00 (6) orange juice 250 gr 118 2 28 0
09/11/2021 541338988.xlsx Page 33
Post-workout shake milk, nonfat (skimmed) 500 gr 170 17 25 0

--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
Total 410 43 54 3
Energy % 41% 52% 6%
21.00 (7) muesli, dried fruit and nuts 100 gr 340 10 78 5
Snack water 300 gr 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
Total 340 10 78 5
Energy % 10% 79% 11%
22.30 (8) quark, nonfat (curd cheese, froma400 gr 251 48 12 1
Bed time meal cherries, sour, canned 100 gr 75 1 19 0
water 300 gr 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
--------------- 0 - 0 0 0 0
Total 326 49 31 1
Energy % 59% 38% 4%
Energy Protein Carbs Fat
TOTAL gram: 303 508 64
TOTAL Kcal: 3,758 Kcal 1,211 2,034 576
% of TOTAL Kcal: 32% 53% 15%
TARGET gram: 3,199 Kcal 240 400 71
DIFFERENCE [ TOTAL - TARGET ] gram: +63 +109 -7
DIFFERENCE [ TOTAL - TARGET ] Kcal: +559 Kcal +251 +434 -64
09/11/2021 541338988.xlsx Page 34
This is a printable result page of the full excel workbook. You can easily copy it into another workbook (copy/paste/paste-special-values).
Download the latest version of the complete True Natural BodyBuilding diet plan excel sheet
excercise and
desk job
1.375 Lightly
active: light
exercise / sports
1-3 days per
How to use weekthis Excel sheet
1.550
Before using thisModerately
excel workbook, please read this page and watch the DEMO VIDEO: Flash Video (.swf)
active: moderate Windows Media Video (.wmv)
exercise with
For working conveniently / sports
this large excel sheet it is recommended to go to Excel's full screen mode (View - Full Screen).
3-5 days per
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.
week
Some fields require special
1.650 Intenseattention:
Field C6: fill inweight
your body fat percentage as measured for example with a body fat caliper.
training
C6 should
program be/left empty of filled with "?" if you don't know your body fat percentage correctly.
sports
Field C8: fill in4-5 yourdays per 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 beginn
personal
week 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.
but when
1.725 Very
active: intense
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 displ
exercise / sports
If you don't have6-7 a reasonable
days per 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 weekJ6 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
1.900 Extra(cut) you should eat less calories, and if you want to gain weigth (bulk) you should eat more calories than your maintenance level.
active: long and
An efficient diet to hard
losedaily
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 k
Field F7: exercise / sportscut% to calculate how many calories you should eat if you want to lose bodyweigth. The result will be displayed in fields H7 and J7.
fill in your preferred
+ physical job
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.
You can add additional products yourself in the tab "Nutrition Table". The data can be found in the tab "8000 More Products".
The results (total calories, protein, carbohydrates, fat, vitamins and minerals) are automatically calculated and displayed in bold blue font at the bottom of the page.
The tab "Printable Report" contains a convenient summary report of your diet plan that can be printed on paper or copied into another excel workbook (copy/paste/pas
How to build an efficient diet plan to lose body fat and/or gain muscle mass
As explained above fill in the yellow fields of the tab "Diet Plan" to obtain in Field C9 the right amount of calories that you need to eat daily to reach your goal.
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 (prote
Drink at least 2 to 3 liters of water per day. Drink more if you sweat a lot (warm weather, fysically very active, etc.)
Each meal should contain some vegetables, legumes or fresh fruits which are high in fiber, vitamines and minerals such as apples, apricots, asparagus, bananas, bean
broccoli, cabbage, carrots, cauliflower, cherries ,chicory, cucumber, eggplant, grapefruit, grapes, kale, kiwi fruit, lentils, lettuce, mushrooms, nectarine, onions, oranges,
peas, pepper, pineapple, plums, radishes, shallots, spinach, sprouts, strawberries, tomatoes and zucchini.
Each meal should contain some starchy carbohydrate foods such as whole-grain bread, brown rice, potatoes, yams, pasta, oats, 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 yog
Nuts, soy and beans are some vegetable products that contain lots of protein. Protein powders (whey, casein and egg) are great substitutes.
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
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,
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, sa
Don't eat large amounts of carbohydrates and fat the last 2 hours before going to bed.
Drink at least one glass of water with every meal.
What else to do to lose body fat

A good diet is not sufficient to lose a significant amount of body fat permanently.
It should be combined with aerobic exercises (jogging, running, treadmill, bicycle, stationary bike, elliptical machine, rowing machine or stairclimber) to stimulate your m
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 w
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 calor
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 pou
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: True-Natural-BodyBuilding.com
Learn about losing body fat: Losing Body Fat
Learn about building muscle mass: How to Get Big
Demo video: Flash Video (.swf)
Demo video: Windows Media Video (.wmv)
put cursor here
op down lists.
ht be a bit tricky in the beginning,

able to do it more accurately.
methods. The results are displayed in colums H, J and L.

are the most accurate.
tain your bodyweigth.
aintenance level.
kcal for a female and 1700 kcal for a male adult.

ayed in fields H7 and J7.
played in fields H8 and J8.
t value in drop down list B9.
at the bottom of the page.

el workbook (copy/paste/paste-special - values).
to reach your goal.

kcals) and nutrient ratio (protein/carbs/fat).
s, asparagus, bananas, beans, beets, blueberries,

, nectarine, onions, oranges, papayas, pears,
, sweet potato and cereals.

milk, non-fat cheese and yogurt, low-fat meat and fish.
wer oil, flaxseed oil. A couple of egg yolks are also okay.
etchup, sausages, ice cream, french fries, sugar or HFCS).
orn syrup (HFCS), alcohol, saturated fat and cholesterol.
airclimber) to stimulate your metabolism and burn extra calories.

the higher your metabolism will be throughout the day.
per minute to burn extra calories.
ch exercise. Increase the poundages as you get stronger.

put cursor here
This is the nutritional table used in the formulas in the "Diet Plan" tab.
More products can be added with the "Insert Row"functionality.
The data for 8000 products can be found in tab "8000 More Products".
1 2 3 4 5 6 7
Product Quantity Unit Kcal Protein (g) Carbs (g) Fat (g)
--------------- 1- 0.0 0.0 0.0 0.0
almonds 100 gr 575.0 21.2 21.7 49.4
amino acids, BCAA's 100 gr 400.0 100.0 0.0 0.0
amino acids, EAA's 100 gr 400.0 100.0 0.0 0.0
apple juice 100 gr 46.0 0.1 11.3 0.1
apples 100 gr 52.0 0.3 13.8 0.2
apricots 100 gr 48.0 1.4 11.1 0.4
apricots, dried 100 gr 241.0 3.4 62.6 0.5
asparagus 100 gr 20.0 2.2 3.9 0.1
aubergine (eggplant) 100 gr 24.0 1.0 5.7 0.2
bananas 100 gr 89.0 1.1 22.8 0.3
barley 100 gr 352.0 9.9 77.7 1.2
beans, black 100 gr 341.0 21.6 62.4 1.4
beans, kidney 100 gr 333.0 23.6 60.0 0.8
beans, pink 100 gr 343.0 21.0 64.2 1.1
beans, pinto 100 gr 347.0 21.4 62.6 1.2
beans, red (kidney) 100 gr 337.0 22.5 61.3 1.1
beans, small white 100 gr 336.0 21.1 62.3 1.2
beans, snap, green 100 gr 31.0 1.8 7.0 0.2
beans, snap, yellow 100 gr 31.0 1.8 7.1 0.1
beans, white 100 gr 333.0 23.4 60.3 0.9
beans, white (navy) 100 gr 337.0 22.3 60.8 1.5
beans, yellow 100 gr 345.0 22.0 60.7 2.6
beef jerky (snack) 100 gr 153.0 31.1 2.8 1.9
beef, lean 100 gr 141.0 21.6 0.0 5.5
beef, sliced 100 gr 176.0 28.1 5.7 3.8
beets 100 gr 43.0 1.6 9.6 0.2
blood sausage 100 gr 379.0 14.6 1.3 34.5
blueberries 100 gr 57.0 0.7 14.5 0.3
bread, multi-grain 100 gr 265.0 13.4 43.3 4.2
bread, oatmeal 100 gr 269.0 8.4 48.5 4.4
bread, pita, white 100 gr 275.0 9.1 55.7 1.2
bread, pita, whole-wheat 100 gr 266.0 9.8 55.0 2.6
bread, raisin 100 gr 274.0 7.9 52.3 4.4
bread, rye 100 gr 258.0 8.5 48.3 3.3
bread, wheat 100 gr 266.0 10.9 47.5 3.6
bread, white 100 gr 266.0 7.6 50.6 3.3
bread, white, toasted 100 gr 293.0 9.0 54.4 4.0
bread, whole-wheat 100 gr 247.0 13.0 41.3 3.4
Brinta classic (whole grain wheat flour) 100 gr 325.0 11.0 65.0 2.1
broccoli 100 gr 34.0 2.8 6.6 0.4
brownies 100 gr 405.0 4.8 63.9 16.3
brussels sprouts 100 gr 43.0 3.4 9.0 0.3
buckwheat 100 gr 343.0 13.3 71.5 3.4
buckwheat flour 100 gr 335.0 12.6 70.6 3.1
cabbage 100 gr 25.0 1.3 5.8 0.1
cabbage, red 100 gr 31.0 1.4 7.4 0.2
cabbage, savoy 100 gr 27.0 2.0 6.1 0.1
canola oil 100 gr 884.0 0.0 0.0 100.0
cantaloupe, melon 100 gr 34.0 0.8 8.2 0.2
carrot juice 100 gr 40.0 1.0 9.3 0.2
carrots 100 gr 41.0 0.9 9.6 0.2
casein/milk, concentrate 100 gr 375.0 83.0 4.7 2.7
casein/milk, isolate 100 gr 374.0 88.0 1.7 1.7
cashew nuts 100 gr 553.0 18.2 30.2 43.9
cauliflower 100 gr 25.0 1.9 5.0 0.3
cheese, gouda 100 gr 356.0 24.9 2.2 27.4
cherries, sour 100 gr 50.0 1.0 12.2 0.3
cherries, sour, canned 100 gr 75.0 0.7 19.3 0.1
cherries, sweet 100 gr 63.0 1.1 16.0 0.2
chestnut 100 gr 196.0 1.6 44.2 1.3
chicken, breast meat 100 gr 114.0 21.2 0.0 2.6
chicken, breast, sliced 100 gr 79.0 16.8 2.2 0.4
chicken, leg meat 100 gr 120.0 20.1 0.0 3.8
chicken, liver 100 gr 119.0 16.9 0.7 4.8
chickpeas 100 gr 364.0 19.3 60.7 6.0
chicory (witlof) 100 gr 17.0 0.9 4.0 0.1
chocolate, dark, 45-59% cacao 100 gr 546.0 4.9 61.2 31.3
chocolate, milk 100 gr 535.0 7.7 59.4 29.7
chocolate, white 100 gr 539.0 5.9 59.2 32.1
chocolate-flavored hazelnut spread 100 gr 541.0 5.4 62.2 29.7
cocoa powder 100 gr 228.0 19.6 57.9 13.7
coconut 100 gr 354.0 3.3 15.2 33.5
cod 100 gr 82.0 17.8 0.0 0.7
collard 100 gr 30.0 2.5 5.7 0.4
corn (maize), dried 100 gr 365.0 9.4 74.3 4.7
corn (maize), raw 100 gr 86.0 3.3 18.7 1.4
corn oil (maize oil) 100 gr 884.0 0.0 0.0 100.0
cottage cheese, 1% fat 100 gr 72.0 12.4 2.7 1.0
cottage cheese, 2% fat 100 gr 86.0 11.8 3.7 2.5
cottage cheese, fat 100 gr 98.0 11.1 3.4 4.3
cottage cheese, nonfat 100 gr 72.0 10.3 6.7 0.3
couscous 100 gr 376.0 12.8 77.4 0.6
crab 100 gr 87.0 18.1 0.0 1.1
crab, canned 100 gr 99.0 20.5 0.0 1.2
creatine 100 gr 0.0 0.0 0.0 0.0
crispbread, fiber (Wasa) 100 gr 351.0 13.0 48.0 6.5
crispbread, rye (Euroshopper) 100 gr 340.0 9.5 63.0 1.5
croissants, butter 100 gr 406.0 8.2 45.8 21.0
cucumber 100 gr 12.0 0.6 2.2 0.2
cuttlefish (squid, inkfish) 100 gr 79.0 16.2 0.8 0.7
deer, lean 100 gr 120.0 23.0 0.0 2.4
dextrose (glucose) 100 gr 400.0 0.0 100.0 0.0
duck, liver, raw 100 gr 136.0 18.7 3.5 4.6
duck, meat without skin 100 gr 135.0 18.3 0.9 6.0
egg white 100 gr 48.0 10.9 0.7 0.2
egg yolk 100 gr 317.0 15.9 3.6 26.5
eggplant (aubergine) 100 gr 24.0 1.0 5.7 0.2
eggs 100 gr 143.0 12.6 0.8 9.9
figs, dried 100 gr 249.0 3.3 63.9 0.9
fish oil, salmon 100 gr 902.0 0.0 0.0 100.0
flatfish (sole, flounder) 100 gr 91.0 18.8 0.0 1.2
flaxseed oil 100 gr 884.0 0.0 0.0 100.0
flaxseeds 100 gr 534.0 18.3 28.9 42.2
french fries 100 gr 331.0 3.5 40.1 17.4
frog legs 100 gr 73.0 16.4 0.0 0.3
fructose 100 gr 400.0 0.0 100.0 0.0
garlic 100 gr 149.0 6.4 33.1 0.5
goose, liver, raw 100 gr 133.0 16.4 6.3 4.3
goose, meat without skin 100 gr 161.0 22.8 0.0 7.1
grape juice 100 gr 60.0 0.4 14.8 0.1
grapefruit 100 gr 32.0 0.6 8.1 0.1
grapefruit juice 100 gr 38.0 0.5 9.0 0.1
grapes 100 gr 69.0 0.7 18.1 0.2
haddock 100 gr 87.0 18.9 0.0 0.7
halibut 100 gr 110.0 20.8 0.0 2.3
ham (pork), sliced 100 gr 116.0 21.0 1.0 3.2
hazelnuts (filberts) 100 gr 628.0 15.0 16.7 60.8
herring 100 gr 158.0 18.0 0.0 9.0
honey 100 gr 304.0 0.3 82.4 0.0
honeydew melon 100 gr 36.0 0.5 9.1 0.1
horse, lean 100 gr 133.0 21.4 0.0 4.6
hotdog 100 gr 247.0 10.6 18.4 14.8
kale 100 gr 50.0 3.3 10.0 0.7
Kellogg's Special K (cereal) 100 gr 379.0 22.5 71.0 1.6
Kellogg's Special K chocolate (cereal) 100 gr 387.0 5.7 83.3 5.7
Kellogg's Special K red berries (cereal) 100 gr 369.0 12.4 80.6 1.0
kiwi fruit 100 gr 61.0 1.1 14.7 0.5
lactose 100 gr 400.0 0.0 100.0 0.0
lamb, lean 100 gr 143.0 20.9 0.0 5.9
lemon juice 100 gr 21.0 0.4 6.5 0.3
lentils 100 gr 353.0 25.8 60.1 1.1
lettuce, green 100 gr 15.0 1.4 2.8 0.2
lettuce, red 100 gr 16.0 1.3 2.3 0.2
lima beans 100 gr 338.0 21.5 63.4 0.7
litchis 100 gr 66.0 0.8 16.5 0.4
litchis, dried 100 gr 277.0 3.8 70.7 1.2
liver pate 100 gr 319.0 14.2 1.5 28.0
liver sausage 100 gr 326.0 14.1 2.2 28.5
lobster 100 gr 90.0 18.8 0.5 0.9
macaroni, dry 100 gr 371.0 13.0 74.7 1.5
mackerel 100 gr 205.0 18.6 0.0 13.9
maltodextrin 100 gr 400.0 0.0 100.0 0.0
milk powder, nonfat, dry 100 gr 362.0 36.2 52.0 0.8
milk, 1% fat 100 gr 42.0 3.4 5.0 1.0
milk, 1.5% fat 100 gr 46.0 3.3 4.9 1.5
milk, 2% fat 100 gr 50.0 3.3 4.8 2.0
milk, nonfat (skimmed) 100 gr 34.0 3.4 5.0 0.1
milk, whole (3.25% fat) 100 gr 61.0 3.2 4.8 3.3
millet 100 gr 378.0 11.0 72.9 4.2
mozarella cheese, fat 100 gr 300.0 22.2 2.2 22.4
mozarella cheese, low fat 100 gr 254.0 24.3 2.8 15.9
muesli, dried fruit and nuts 100 gr 340.0 9.7 77.8 4.9
mungo beans 100 gr 341.0 25.2 59.0 1.6
mushrooms, white 100 gr 22.0 3.1 3.3 0.3
mussels 100 gr 86.0 11.9 3.7 2.2
nachos chips (snack) 100 gr 514.0 8.2 61.7 26.1
nachos with cheese 100 gr 306.0 8.1 32.2 16.8
nectarine 100 gr 44.0 1.1 10.6 0.3
noodles, eggs 100 gr 384.0 14.2 71.3 4.4
oats 100 gr 389.0 16.9 66.3 6.9
oats, fine powder 100 gr 388.0 8.5 70.7 7.9
okra 100 gr 31.0 2.0 7.0 0.1
olive oil 100 gr 884.0 0.0 0.0 100.0
olives 100 gr 115.0 0.8 6.3 10.7
onions 100 gr 40.0 1.1 9.3 0.1
orange juice 100 gr 47.0 0.7 11.0 0.2
oranges 100 gr 47.0 0.9 11.8 0.1
ostrich, meat 100 gr 115.0 22.9 0.0 2.0
pancakes 100 gr 194.0 5.2 36.7 2.5
papayas 100 gr 39.0 0.6 9.8 0.1
pasta, dry 100 gr 371.0 13.0 74.7 1.5
pate de foie gras, goose 100 gr 462.0 11.4 4.7 43.8
peaches 100 gr 39.0 0.9 9.5 0.3
peaches, dried 100 gr 239.0 3.6 61.3 0.8
peanut butter (>90%) 100 gr 588.0 25.1 19.6 50.4
peanuts, roasted 100 gr 585.0 23.7 21.5 49.7
pears 100 gr 58.0 0.4 15.5 0.1
peas 100 gr 341.0 24.6 60.4 1.2
pecans (nuts) 100 gr 691.0 9.2 13.9 72.0
pepper, green, sweet 100 gr 20.0 0.9 4.6 0.2
pepper, red, sweet 100 gr 31.0 1.0 6.0 0.3
pepper, yellow, sweet 100 gr 27.0 1.0 6.3 0.2
pickled cucumber 100 gr 11.0 0.3 2.3 0.2
pineapple 100 gr 50.0 0.5 13.1 0.1
pineapple juice 100 gr 53.0 0.4 12.9 0.1
pineapple, canned 100 gr 60.0 0.5 15.6 0.1
pistachio nuts 100 gr 562.0 20.3 27.5 45.4
pistachio nuts, roasted, salt 100 gr 568.0 21.4 26.8 46.0
plums 100 gr 46.0 0.7 11.4 0.3
plums, dried 100 gr 240.0 2.2 63.9 0.4
pollock 100 gr 92.0 19.4 0.0 1.0
popcorn cakes 100 gr 384.0 9.7 80.1 3.1
popcorn, air-popped 100 gr 387.0 12.9 77.9 4.5
popcorn, oil-popped 100 gr 583.0 7.3 45.1 43.6
pork, bacon 100 gr 458.0 11.6 0.7 45.0
pork, lean loin 100 gr 120.0 20.7 0.0 3.5
pork, leg (ham), lean 100 gr 136.0 20.5 0.0 5.4
potato 100 gr 77.0 2.0 17.5 0.1
potato chips (snack) 100 gr 542.0 6.6 50.8 36.4
potatoes, red 100 gr 70.0 1.9 15.9 0.1
potatoes, white 100 gr 69.0 1.7 15.7 0.1
pumpkin 100 gr 26.0 1.0 6.5 0.1
quark, nonfat (curd cheese, fromage frais) 100 gr 62.7 12.0 3.0 0.3
radishes 100 gr 16.0 0.7 3.4 0.1
raisins, dried 100 gr 299.0 3.1 79.2 0.5
raspberries 100 gr 52.0 1.2 11.9 0.7
rice cakes (snack) 100 gr 387.0 8.2 81.5 2.8
rice, brown, long-grain 100 gr 370.0 7.9 77.2 2.9
rice, white, long-grain 100 gr 365.0 7.1 80.0 0.7
rice, white, medium-grain 100 gr 360.0 6.6 79.3 0.6
rice, white, short-grain 100 gr 358.0 6.5 79.2 0.5
roughy, orange 100 gr 76.0 16.4 0.0 0.7
rye 100 gr 338.0 10.3 75.9 1.6
salmon 100 gr 142.0 19.8 0.0 6.3
shallots 100 gr 72.0 2.5 16.8 0.1
shrimps 100 gr 106.0 20.3 0.9 1.7
soybean oil 100 gr 884.0 0.0 0.0 100.0
soybeans 100 gr 446.0 36.5 30.2 19.9
soybeans, green 100 gr 147.0 13.0 11.1 6.8
soybeans, sprouted 100 gr 122.0 13.1 9.6 6.7
spaghetti, dry 100 gr 371.0 13.0 74.7 1.5
spaghetti, dry, enriched 100 gr 371.0 13.0 74.7 1.5
spaghetti, spinach, dry 100 gr 372.0 13.4 74.8 1.6
spaghetti, whole-wheat, dry 100 gr 348.0 14.6 75.0 1.4
spinach 100 gr 23.0 2.9 3.6 0.4
spinach, canned 100 gr 23.0 2.8 3.4 0.5
squash, summer 100 gr 16.0 1.2 3.4 0.2
squid (inkfish, cuttlefish) 100 gr 92.0 15.6 3.1 1.4
squid, fried (inkfish, cuttlefish) 100 gr 175.0 17.9 7.8 7.5
strawberries 100 gr 32.0 0.7 7.7 0.3
sugar, brown 100 gr 380.0 0.1 98.1 0.0
sugar, powdered 100 gr 389.0 0.0 99.8 0.0
sugar, table (sucrose) 100 gr 387.0 0.0 100.0 0.0
sunflower oil 100 gr 884.0 0.0 0.0 100.0
sweet potato 100 gr 86.0 1.6 20.1 0.1
swordfish 100 gr 121.0 19.8 0.0 4.0
tilapia fish 100 gr 96.0 20.1 0.0 1.7
tomatoes 100 gr 18.0 0.9 3.9 0.2
tomatoes, canned 100 gr 17.0 0.8 4.0 0.1
tomatoes, orange 100 gr 16.0 1.2 3.2 0.2
tomatoes, yellow 100 gr 15.0 1.0 3.0 0.3
tortilla chips (snack) 100 gr 489.0 7.8 65.6 23.4
trout 100 gr 148.0 20.8 0.0 6.6
tuna, bluefin 100 gr 144.0 23.3 0.0 4.9
tuna, canned in water 100 gr 128.0 23.6 0.0 3.0
tuna, yellowfin 100 gr 108.0 23.4 0.0 1.0
turkey ham, sliced 100 gr 124.0 19.6 2.9 3.8
turkey, breast meat 100 gr 111.0 24.6 0.0 0.7
turkey, leg meat 100 gr 108.0 20.4 0.0 2.4
turkey, liver, raw 100 gr 228.0 17.8 2.3 16.4
turnips 100 gr 28.0 0.9 6.4 0.1
veal, lean 100 gr 116.0 20.2 0.0 3.3
vitargo 100 gr 368.0 0.0 92.0 0.0
wafers, chocolate 100 gr 433.0 6.6 72.4 14.2
wafers, vanilla 100 gr 441.0 5.0 73.6 15.2
walnuts 100 gr 654.0 15.2 13.7 65.2
water 100 gr 0.0 0.0 0.0 0.0
watermelon 100 gr 30.0 0.6 7.6 0.2
waxy maize starch 100 gr 352.0 0.0 88.0 0.0
wheat 100 gr 342.0 11.3 75.9 1.7
wheat flour, whole-grain 100 gr 339.0 13.7 72.6 1.9
whey, concentrate 100 gr 407.0 80.0 6.0 7.0
whey, isolate 100 gr 368.0 89.0 0.7 1.0
whitefish 100 gr 134.0 19.1 0.0 5.9
yam (sweet potato) 100 gr 118.0 1.5 27.9 0.2
yogurt, fat 100 gr 61.0 3.5 4.7 3.3
yogurt, nonfat 100 gr 56.0 5.7 7.7 0.2
zucchini (courgette) 100 gr 17.0 1.2 3.1 0.3
zz Insert new products only above this row! 1- 0.0 0.0 0.0 0.0
zzz Select a row above, in the white area, and do "Insert Row".
8 9 10 11 12 13 14 15 16
Vit A (IU) Vit B-1 Vit B-2 Vit B-3 Vit B-5 Vit B-6 Vit B-9 Vit B-12 Vit C
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
1.0 211.0 1,014.0 3,385.0 469.0 143.0 50.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
1.0 21.0 17.0 73.0 49.0 18.0 0.0 0.0 900.0
54.0 17.0 26.0 91.0 61.0 41.0 3.0 0.0 4,600.0
1,926.0 30.0 40.0 600.0 240.0 54.0 9.0 0.0 10,000.0
3,604.0 15.0 74.0 2,589.0 516.0 143.0 10.0 0.0 1,000.0
756.0 143.0 141.0 978.0 274.0 91.0 52.0 0.0 5,600.0
27.0 39.0 37.0 649.0 281.0 84.0 22.0 0.0 2,200.0
64.0 31.0 73.0 665.0 334.0 367.0 20.0 0.0 8,700.0
22.0 191.0 114.0 4,604.0 282.0 260.0 23.0 0.0 0.0
0.0 900.0 193.0 1,955.0 899.0 286.0 444.0 0.0 0.0
0.0 529.0 219.0 2,060.0 780.0 397.0 394.0 0.0 4,500.0
0.0 772.0 192.0 1,892.0 997.0 527.0 463.0 0.0 0.0
0.0 713.0 212.0 1,174.0 785.0 474.0 525.0 0.0 6,300.0
0.0 608.0 215.0 2,110.0 780.0 397.0 394.0 0.0 4,500.0
0.0 743.0 207.0 1,342.0 729.0 439.0 386.0 0.0 0.0
690.0 82.0 104.0 734.0 225.0 141.0 33.0 0.0 12,200.0
108.0 84.0 105.0 752.0 94.0 74.0 37.0 0.0 16,300.0
0.0 437.0 146.0 479.0 732.0 318.0 388.0 0.0 0.0
0.0 775.0 164.0 2,188.0 744.0 428.0 364.0 0.0 0.0
6.0 690.0 330.0 2,430.0 734.0 442.0 389.0 0.0 0.0
0.0 65.0 163.0 5,164.0 566.0 386.0 10.0 1.6 0.0
0.0 66.0 108.0 6,683.0 638.0 604.0 13.0 1.1 0.0
0.0 80.0 190.0 5,270.0 590.0 340.0 11.0 2.6 0.0
33.0 31.0 40.0 334.0 155.0 67.0 109.0 0.0 4,900.0
0.0 70.0 130.0 1,200.0 600.0 40.0 5.0 1.0 0.0
54.0 37.0 41.0 418.0 124.0 52.0 6.0 0.0 9,700.0
0.0 279.0 131.0 4,042.0 336.0 263.0 75.0 0.0 100.0
16.0 399.0 240.0 3,136.0 341.0 68.0 62.0 0.0 0.0
0.0 267.0 97.0 2,142.0 397.0 34.0 24.0 0.0 0.0
0.0 339.0 80.0 2,840.0 831.0 265.0 35.0 0.0 0.0
0.0 177.0 173.0 1,495.0 387.0 69.0 34.0 0.0 100.0
7.0 434.0 335.0 3,805.0 440.0 75.0 110.0 0.0 400.0
0.0 373.0 311.0 5,190.0 820.0 119.0 85.0 0.0 200.0
0.0 455.0 331.0 4,385.0 203.0 84.0 111.0 0.0 0.0
0.0 415.0 337.0 3,926.0 278.0 63.0 104.0 0.0 0.0
3.0 353.0 216.0 4,714.0 686.0 209.0 50.0 0.0 0.0
9.0 447.0 215.0 6,365.0 1,008.0 341.0 44.0 0.0 0.0
623.0 71.0 117.0 639.0 573.0 175.0 63.0 0.0 89,200.0
69.0 255.0 210.0 1,721.0 547.0 35.0 47.0 0.1 0.0
754.0 139.0 90.0 745.0 309.0 219.0 61.0 0.0 85,000.0
0.0 101.0 425.0 7,020.0 1,233.0 210.0 30.0 0.0 0.0
0.0 417.0 190.0 6,150.0 440.0 582.0 54.0 0.0 0.0
98.0 61.0 40.0 234.0 212.0 124.0 43.0 0.0 36,600.0
1,116.0 64.0 69.0 418.0 147.0 209.0 18.0 0.0 57,000.0
1,000.0 70.0 30.0 300.0 187.0 190.0 80.0 0.0 31,000.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
3,382.0 41.0 19.0 734.0 105.0 72.0 21.0 0.0 36,700.0
19,124.0 92.0 55.0 386.0 228.0 217.0 4.0 0.0 8,500.0
16,706.0 66.0 58.0 983.0 273.0 138.0 19.0 0.0 5,900.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 423.0 58.0 1,062.0 864.0 417.0 25.0 0.0 500.0
0.0 50.0 60.0 507.0 667.0 184.0 57.0 0.0 48,200.0
563.0 30.0 334.0 63.0 340.0 80.0 21.0 1.5 0.0
1,283.0 30.0 40.0 400.0 143.0 44.0 8.0 0.0 10,000.0
726.0 16.0 39.0 170.0 105.0 44.0 8.0 0.0 2,000.0
64.0 27.0 33.0 154.0 199.0 49.0 4.0 0.0 7,000.0
26.0 144.0 16.0 1,102.0 476.0 352.0 58.0 0.0 40,200.0
30.0 64.0 100.0 10,430.0 1,425.0 749.0 4.0 0.2 1,200.0
0.0 18.0 29.0 3,428.0 241.0 150.0 1.0 0.1 0.0
61.0 79.0 193.0 6,067.0 1,178.0 330.0 10.0 0.4 0.0
11,078.0 305.0 1,778.0 9,728.0 6,233.0 853.0 588.0 16.6 17,900.0
67.0 477.0 212.0 1,541.0 1,588.0 535.0 557.0 0.0 4,000.0
29.0 62.0 27.0 160.0 145.0 42.0 37.0 0.0 2,800.0
50.0 25.0 50.0 725.0 297.0 42.0 0.0 0.2 0.0
50.0 32.0 49.0 838.0 300.0 34.0 0.0 0.2 0.0
39.0 34.0 78.0 1,054.0 418.0 38.0 0.0 0.3 0.0
195.0 112.0 298.0 386.0 472.0 36.0 12.0 0.8 0.0
30.0 63.0 282.0 745.0 608.0 56.0 7.0 0.6 500.0
3.0 85.0 170.0 427.0 357.0 82.0 14.0 0.3 0.0
0.0 78.0 241.0 2,185.0 254.0 118.0 32.0 0.0 0.0
0.0 66.0 20.0 540.0 300.0 54.0 26.0 0.0 3,300.0
40.0 76.0 65.0 2,063.0 153.0 245.0 7.0 0.9 1,000.0
6,668.0 54.0 130.0 742.0 267.0 165.0 166.0 0.0 35,300.0
214.0 385.0 201.0 3,627.0 424.0 622.0 19.0 0.0 0.0
187.0 155.0 55.0 1,770.0 717.0 93.0 42.0 0.0 6,800.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
41.0 21.0 165.0 128.0 215.0 68.0 12.0 0.6 0.0
74.0 41.0 198.0 108.0 253.0 22.0 10.0 0.5 0.0
140.0 27.0 163.0 99.0 557.0 46.0 12.0 0.4 0.0
8.0 23.0 226.0 144.0 446.0 16.0 9.0 0.5 0.0
0.0 163.0 78.0 3,490.0 1,243.0 110.0 20.0 0.0 0.0
5.0 80.0 40.0 2,700.0 350.0 150.0 44.0 9.0 3,000.0
7.0 80.0 84.0 1,370.0 360.0 150.0 43.0 0.5 2,700.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 243.0 145.0 1,040.0 676.0 210.0 47.0 0.0 0.0
0.0 243.0 145.0 1,040.0 676.0 210.0 47.0 0.0 0.0
744.0 388.0 241.0 2,188.0 861.0 58.0 88.0 0.2 200.0
72.0 31.0 25.0 37.0 240.0 51.0 14.0 0.0 3,200.0
375.0 9.0 910.0 1,216.0 500.0 150.0 16.0 3.0 5,300.0
0.0 220.0 480.0 6,370.0 0.0 370.0 4.0 6.3 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
39,907.0 562.0 892.0 6,500.0 6,184.0 760.0 738.0 54.0 4,500.0
79.0 360.0 450.0 5,300.0 1,600.0 340.0 25.0 0.4 5,800.0
0.0 4.0 439.0 105.0 190.0 5.0 4.0 0.1 0.0
1,442.0 176.0 528.0 24.0 2,990.0 350.0 146.0 2.0 0.0
27.0 39.0 37.0 649.0 281.0 84.0 22.0 0.0 2,200.0
487.0 69.0 478.0 70.0 1,438.0 143.0 47.0 1.3 0.0
10.0 85.0 82.0 619.0 434.0 106.0 9.0 0.0 1,200.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
33.0 89.0 76.0 2,899.0 503.0 208.0 8.0 1.5 1,700.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 1,644.0 161.0 3,080.0 985.0 473.0 87.0 0.0 600.0
0.0 173.0 30.0 2,342.0 390.0 175.0 64.0 0.0 700.0
50.0 140.0 250.0 1,200.0 0.0 120.0 15.0 0.4 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
9.0 200.0 110.0 700.0 596.0 1,235.0 3.0 0.0 31,200.0
30,998.0 562.0 892.0 6,500.0 6,184.0 760.0 738.0 54.0 4,500.0
40.0 129.0 377.0 4,278.0 1,973.0 640.0 31.0 0.5 7,200.0
8.0 17.0 15.0 133.0 48.0 32.0 0.0 0.0 100.0
927.0 36.0 20.0 250.0 283.0 42.0 10.0 0.0 34,400.0
7.0 42.0 20.0 231.0 130.0 20.0 10.0 0.0 29,200.0
66.0 69.0 70.0 188.0 50.0 86.0 2.0 0.0 10,800.0
57.0 35.0 37.0 3,803.0 127.0 300.0 12.0 1.2 0.0
157.0 60.0 75.0 5,848.0 329.0 344.0 12.0 1.2 0.0
44.0 514.0 218.0 7,395.0 841.0 506.0 1.0 0.4 0.0
20.0 643.0 113.0 1,800.0 918.0 563.0 113.0 0.0 6,300.0
93.0 92.0 233.0 3,217.0 645.0 302.0 10.0 13.7 700.0
0.0 0.0 38.0 121.0 68.0 24.0 2.0 0.0 500.0
50.0 38.0 12.0 418.0 155.0 88.0 19.0 0.0 18,000.0
0.0 130.0 100.0 4,600.0 0.0 380.0 0.0 3.0 1,000.0
0.0 240.0 280.0 3,720.0 520.0 50.0 49.0 0.5 100.0
15,376.0 110.0 130.0 1,000.0 91.0 271.0 29.0 0.0 120,000.0
2,474.0 1,700.0 1,900.0 23,000.0 0.0 6,400.0 1,290.0 19.5 67,700.0
2,419.0 1,694.0 1,919.0 22,581.0 551.0 2,258.0 452.0 6.8 67,700.0
2,419.0 1,690.0 2,000.0 22,600.0 475.0 2,260.0 452.0 6.8 67,700.0
87.0 27.0 25.0 341.0 183.0 63.0 25.0 0.0 92,700.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 130.0 230.0 6,510.0 660.0 170.0 24.0 2.2 0.0
15.0 41.0 9.0 197.0 91.0 43.0 10.0 0.0 24,800.0
39.0 873.0 211.0 2,605.0 2,140.0 540.0 479.0 0.0 4,400.0
7,405.0 70.0 80.0 375.0 134.0 90.0 38.0 0.0 18,000.0
7,492.0 64.0 77.0 321.0 144.0 100.0 36.0 0.0 3,700.0
0.0 507.0 202.0 1,537.0 1,355.0 512.0 395.0 0.0 0.0
0.0 11.0 65.0 603.0 0.0 100.0 14.0 0.0 71,500.0
0.0 10.0 570.0 3,100.0 0.0 90.0 12.0 0.0 183,000.0
3,300.0 30.0 600.0 3,300.0 1,200.0 60.0 60.0 3.2 2,000.0
27,667.0 272.0 1,030.0 4,300.0 2,950.0 190.0 30.0 13.5 0.0
70.0 6.0 48.0 1,455.0 1,630.0 63.0 9.0 0.9 0.0
0.0 90.0 60.0 1,700.0 431.0 142.0 18.0 0.0 0.0
167.0 176.0 312.0 9,080.0 856.0 399.0 1.0 8.7 400.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
22.0 415.0 1,550.0 951.0 3,568.0 361.0 50.0 4.0 6,800.0
47.0 20.0 185.0 93.0 361.0 37.0 5.0 0.5 0.0
74.5 29.5 185.0 92.5 358.5 37.5 5.0 0.5 100.0
102.0 39.0 185.0 92.0 356.0 38.0 5.0 0.5 200.0
15.0 45.0 182.0 94.0 357.0 37.0 5.0 0.5 0.0
162.0 46.0 169.0 89.0 373.0 36.0 5.0 0.5 0.0
0.0 421.0 290.0 4,720.0 848.0 384.0 85.0 0.0 0.0
676.0 30.0 283.0 104.0 141.0 37.0 7.0 2.3 0.0
481.0 18.0 303.0 105.0 79.0 70.0 9.0 0.8 0.0
546.0 910.0 1,030.0 12,150.0 4,600.0 1,220.0 243.0 3.7 0.0
23.0 273.0 254.0 1,447.0 906.0 281.0 216.0 0.0 0.0
0.0 81.0 402.0 3,607.0 1,497.0 104.0 16.0 0.0 2,100.0
160.0 160.0 210.0 1,600.0 500.0 50.0 42.0 12.0 8,000.0
0.0 49.0 40.0 1,300.0 700.0 200.0 0.0 0.0 0.0
495.0 170.0 330.0 1,360.0 1,160.0 180.0 9.0 0.7 1,100.0
332.0 34.0 27.0 1,125.0 185.0 25.0 5.0 0.0 5,400.0
62.0 170.0 90.0 2,100.0 912.0 216.0 29.0 0.3 0.0
0.0 763.0 139.0 961.0 1,349.0 119.0 56.0 0.0 0.0
0.0 692.0 125.0 1,474.0 201.0 125.0 32.0 0.0 0.0
375.0 200.0 60.0 1,000.0 245.0 215.0 88.0 0.0 21,100.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
403.0 3.0 0.0 37.0 15.0 9.0 0.0 0.0 900.0
2.0 46.0 27.0 116.0 123.0 120.0 19.0 0.0 7,400.0
175.0 39.0 21.0 201.0 180.0 31.0 24.0 0.0 30,100.0
225.0 87.0 40.0 282.0 250.0 60.0 30.0 0.0 53,200.0
0.0 205.0 302.0 4,949.0 1,221.0 537.0 8.0 5.2 0.0
32.0 211.0 217.0 1,711.0 243.0 91.0 37.0 0.2 200.0
1,094.0 27.0 32.0 338.0 218.0 19.0 38.0 0.0 61,800.0
0.0 90.0 60.0 1,700.0 431.0 142.0 18.0 0.0 0.0
3,333.0 88.0 299.0 2,510.0 1,200.0 60.0 60.0 9.4 2,000.0
326.0 24.0 31.0 806.0 153.0 25.0 4.0 0.0 6,600.0
2,163.0 2.0 212.0 4,375.0 564.0 67.0 0.0 0.0 4,800.0
0.0 73.0 105.0 13,403.0 1,060.0 543.0 74.0 0.0 0.0
0.0 438.0 98.0 13,525.0 1,395.0 256.0 145.0 0.0 0.0
23.0 12.0 25.0 157.0 48.0 28.0 7.0 0.0 4,200.0
149.0 726.0 215.0 2,889.0 1,758.0 174.0 274.0 0.0 1,800.0
56.0 660.0 130.0 1,167.0 863.0 210.0 22.0 0.0 1,100.0
370.0 57.0 28.0 480.0 99.0 224.0 10.0 0.0 80,400.0
3,131.0 54.0 85.0 979.0 317.0 291.0 46.0 0.0 127,700.0
200.0 28.0 25.0 890.0 168.0 168.0 26.0 0.0 183,500.0
191.0 0.0 10.0 0.0 38.0 9.0 1.0 0.0 1,000.0
58.0 79.0 32.0 500.0 213.0 112.0 18.0 0.0 47,800.0
5.0 58.0 21.0 199.0 56.0 100.0 18.0 0.0 10,000.0
50.0 102.0 21.0 284.0 0.0 75.0 5.0 0.0 9,400.0
415.0 870.0 160.0 1,300.0 520.0 1,700.0 51.0 0.0 5,600.0
262.0 840.0 158.0 1,425.0 513.0 1,274.0 50.0 0.0 2,300.0
345.0 28.0 26.0 417.0 135.0 29.0 5.0 0.0 9,500.0
781.0 51.0 186.0 1,882.0 422.0 205.0 4.0 0.0 600.0
46.0 47.0 185.0 3,270.0 358.0 287.0 3.0 3.2 0.0
72.0 75.0 178.0 6,006.0 434.0 181.0 18.0 0.0 0.0
196.0 104.0 83.0 2,308.0 510.0 157.0 31.0 0.0 0.0
154.0 134.0 57.0 1,195.0 230.0 109.0 25.0 0.0 300.0
37.0 281.0 113.0 3,828.0 520.0 210.0 2.0 0.7 0.0
2.0 982.0 337.0 6,610.0 837.0 765.0 0.0 0.5 0.0
6.0 875.0 228.0 5,338.0 805.0 500.0 9.0 0.7 900.0
2.0 80.0 32.0 1,054.0 296.0 295.0 16.0 0.0 19,700.0
0.0 63.0 230.0 4,182.0 4,347.0 723.0 75.0 0.0 18,600.0
7.0 81.0 31.0 1,149.0 279.0 170.0 18.0 0.0 8,600.0
8.0 71.0 34.0 1,066.0 281.0 203.0 18.0 0.0 19,700.0
7,384.0 50.0 110.0 600.0 298.0 61.0 16.0 0.0 9,000.0
41.0 21.0 165.0 128.0 215.0 68.0 12.0 1.0 0.0
7.0 12.0 39.0 254.0 165.0 71.0 25.0 0.0 14,800.0
0.0 106.0 125.0 766.0 95.0 174.0 5.0 0.0 2,300.0
33.0 32.0 38.0 598.0 329.0 55.0 21.0 0.0 26,200.0
0.0 61.0 165.0 7,806.0 1,000.0 150.0 21.0 0.0 0.0
0.0 401.0 93.0 5,091.0 1,493.0 509.0 20.0 0.0 0.0
0.0 70.0 49.0 1,600.0 1,014.0 164.0 8.0 0.0 0.0
0.0 70.0 48.0 1,600.0 1,342.0 145.0 9.0 0.0 0.0
0.0 70.0 48.0 1,600.0 1,287.0 171.0 6.0 0.0 0.0
70.0 31.0 45.0 1,530.0 51.0 52.0 26.0 0.4 0.0
11.0 316.0 251.0 4,270.0 1,456.0 294.0 38.0 0.0 0.0
40.0 226.0 380.0 7,860.0 1,664.0 818.0 25.0 3.2 0.0
1,190.0 60.0 20.0 200.0 290.0 345.0 34.0 0.0 8,000.0
180.0 28.0 34.0 2,552.0 276.0 104.0 3.0 1.2 2,000.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
22.0 874.0 870.0 1,623.0 793.0 377.0 375.0 0.0 6,000.0
180.0 435.0 175.0 1,650.0 147.0 65.0 165.0 0.0 29,000.0
11.0 340.0 118.0 1,148.0 929.0 176.0 172.0 0.0 15,300.0
0.0 90.0 60.0 1,700.0 431.0 142.0 18.0 0.0 0.0
0.0 891.0 400.0 7,177.0 431.0 142.0 237.0 0.0 0.0
461.0 373.0 196.0 4,550.0 1,214.0 323.0 48.0 0.0 0.0
0.0 488.0 143.0 5,130.0 984.0 223.0 57.0 0.0 0.0
9,377.0 78.0 189.0 724.0 65.0 195.0 194.0 0.0 28,100.0
9,801.0 16.0 138.0 388.0 47.0 100.0 98.0 0.0 14,300.0
200.0 48.0 142.0 487.0 155.0 218.0 29.0 0.0 17,000.0
33.0 20.0 412.0 2,175.0 500.0 56.0 5.0 1.3 4,700.0
35.0 56.0 458.0 2,602.0 510.0 58.0 14.0 1.2 4,200.0
12.0 24.0 22.0 386.0 125.0 47.0 24.0 0.0 58,800.0
0.0 0.0 0.0 110.0 132.0 41.0 1.0 0.0 0.0
0.0 0.0 19.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 19.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
14,187.0 78.0 61.0 557.0 800.0 209.0 11.0 0.0 2,400.0
120.0 37.0 95.0 9,680.0 412.0 330.0 2.0 1.8 1,100.0
0.0 41.0 63.0 3,903.0 487.0 162.0 24.0 1.6 0.0
833.0 37.0 19.0 594.0 89.0 80.0 15.0 0.0 12,700.0
117.0 45.0 55.0 712.0 118.0 111.0 8.0 0.0 9,300.0
1,496.0 46.0 34.0 593.0 186.0 60.0 29.0 0.0 16,000.0
0.0 41.0 47.0 1,179.0 110.0 56.0 30.0 0.0 9,000.0
3.0 15.0 100.0 1,262.0 1,185.0 213.0 20.0 0.4 0.0
57.0 350.0 330.0 4,500.0 1,940.0 200.0 13.0 7.8 500.0
2,183.0 241.0 251.0 8,654.0 1,054.0 455.0 2.0 9.4 0.0
19.0 8.0 44.0 5,799.0 124.0 217.0 2.0 1.2 0.0
60.0 434.0 47.0 9,800.0 750.0 900.0 2.0 0.5 1,000.0
0.0 50.0 250.0 3,530.0 0.0 230.0 6.0 0.3 0.0
0.0 41.0 118.0 6,255.0 717.0 580.0 8.0 0.5 0.0
0.0 50.0 210.0 2,675.0 1,169.0 370.0 11.0 0.4 0.0
72,382.0 153.0 2,590.0 13,500.0 6,280.0 1,470.0 677.0 49.4 24,500.0
0.0 40.0 30.0 400.0 200.0 90.0 15.0 0.0 21,000.0
0.0 70.0 260.0 9,080.0 1,390.0 560.0 14.0 1.2 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
12.0 203.0 266.0 2,858.0 381.0 51.0 61.0 0.1 0.0
30.0 275.0 320.0 3,106.0 410.0 73.0 60.0 0.1 0.0
20.0 341.0 150.0 1,125.0 570.0 537.0 98.0 0.0 1,300.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
569.0 33.0 21.0 178.0 221.0 45.0 3.0 0.0 8,100.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
9.0 387.0 108.0 4,381.0 954.0 368.0 38.0 0.0 0.0
9.0 447.0 215.0 6,365.0 1,008.0 341.0 44.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
120.0 140.0 120.0 3,000.0 750.0 300.0 15.0 1.0 0.0
138.0 112.0 32.0 552.0 314.0 293.0 23.0 0.0 17,100.0
99.0 29.0 142.0 75.0 389.0 32.0 7.0 0.4 500.0
7.0 48.0 234.0 124.0 641.0 53.0 12.0 0.6 900.0
200.0 45.0 94.0 451.0 204.0 163.0 24.0 0.0 17,900.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
17 18 19 20 21 22 23 24 25
Vit D (IU) Vit E Vit K Choline Calcium Copper Iron Magnesium Manganese
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 26,220.0 0.0 52,100.0 264,000.0 996.0 3,720.0 268,000.0 2,285.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 10.0 0.0 1,800.0 8,000.0 12.0 120.0 5,000.0 74.0
0.0 180.0 2.2 3,400.0 6,000.0 27.0 120.0 5,000.0 35.0
0.0 890.0 3.3 2,800.0 13,000.0 78.0 390.0 10,000.0 77.0
0.0 4,330.0 3.1 13,900.0 55,000.0 343.0 2,660.0 32,000.0 235.0
0.0 1,130.0 41.6 16,000.0 24,000.0 189.0 2,140.0 14,000.0 158.0
0.0 300.0 3.5 6,900.0 9,000.0 82.0 240.0 14,000.0 250.0
0.0 100.0 0.5 9,800.0 5,000.0 78.0 260.0 27,000.0 270.0
0.0 20.0 2.2 37,800.0 29,000.0 420.0 2,500.0 79,000.0 1,322.0
0.0 210.0 5.6 66,400.0 123,000.0 841.0 5,020.0 171,000.0 1,060.0
0.0 220.0 19.0 0.0 143,000.0 958.0 8,200.0 140,000.0 1,021.0
0.0 210.0 5.7 67,200.0 130,000.0 810.0 6,770.0 182,000.0 1,376.0
0.0 210.0 5.6 66,200.0 113,000.0 893.0 5,070.0 176,000.0 1,148.0
0.0 210.0 5.6 65,900.0 83,000.0 699.0 6,690.0 138,000.0 1,111.0
0.0 0.0 0.0 0.0 173,000.0 635.0 7,730.0 183,000.0 1,278.0
0.0 410.0 14.4 15,300.0 37,000.0 69.0 1,030.0 25,000.0 216.0
0.0 0.0 0.0 0.0 37,000.0 69.0 1,040.0 25,000.0 214.0
0.0 210.0 5.6 66,200.0 240,000.0 984.0 10,440.0 190,000.0 1,796.0
0.0 20.0 2.5 87,400.0 147,000.0 834.0 5,490.0 175,000.0 1,418.0
0.0 0.0 0.0 0.0 166,000.0 639.0 7,010.0 222,000.0 1,286.0
1.0 380.0 1.3 0.0 8,000.0 74.0 2,420.0 19,000.0 17.0
0.0 300.0 1.2 90,100.0 24,000.0 73.0 1,570.0 23,000.0 13.0
3.0 0.0 0.0 83,400.0 11,000.0 34.0 2,700.0 19,000.0 38.0
0.0 40.0 0.2 6,000.0 16,000.0 75.0 800.0 23,000.0 329.0
52.0 130.0 0.0 72,800.0 6,000.0 40.0 6,400.0 8,000.0 10.0
0.0 570.0 19.3 6,000.0 6,000.0 57.0 280.0 6,000.0 336.0
0.0 370.0 1.4 26,500.0 103,000.0 282.0 2,500.0 78,000.0 2,025.0
0.0 480.0 1.5 14,600.0 66,000.0 209.0 2,700.0 37,000.0 940.0
0.0 0.0 0.0 0.0 86,000.0 168.0 1,400.0 26,000.0 481.0
0.0 610.0 1.4 26,500.0 15,000.0 290.0 3,060.0 69,000.0 1,740.0
0.0 0.0 0.0 0.0 66,000.0 198.0 1,830.0 26,000.0 501.0
0.0 330.0 1.2 14,600.0 73,000.0 186.0 2,830.0 40,000.0 824.0
0.0 190.0 4.9 18,700.0 142,000.0 159.0 3,460.0 48,000.0 1,123.0
0.0 220.0 3.1 14,600.0 151,000.0 253.0 3,740.0 23,000.0 478.0
0.0 240.0 3.4 16,100.0 119,000.0 138.0 3,330.0 26,000.0 421.0
0.0 550.0 7.8 26,500.0 107,000.0 377.0 2,430.0 82,000.0 2,135.0
0.0 820.0 1.9 31,200.0 34,000.0 382.0 3,880.0 138,000.0 3,799.0
0.0 780.0 101.6 18,700.0 47,000.0 49.0 730.0 21,000.0 210.0
0.0 150.0 6.5 10,000.0 29,000.0 224.0 2,250.0 31,000.0 128.0
0.0 880.0 177.0 19,100.0 42,000.0 70.0 1,400.0 23,000.0 337.0
0.0 0.0 0.0 0.0 18,000.0 1,100.0 2,200.0 231,000.0 1,300.0
0.0 320.0 7.0 54,200.0 41,000.0 515.0 4,060.0 251,000.0 2,030.0
0.0 150.0 76.0 10,700.0 40,000.0 19.0 470.0 12,000.0 160.0
0.0 110.0 38.2 17,100.0 45,000.0 17.0 800.0 16,000.0 243.0
0.0 170.0 68.8 12,300.0 35,000.0 62.0 400.0 28,000.0 180.0
0.0 17,460.0 71.3 200.0 0.0 0.0 0.0 0.0 0.0
0.0 50.0 2.5 7,600.0 9,000.0 41.0 210.0 12,000.0 41.0
0.0 1,160.0 15.5 9,900.0 24,000.0 46.0 460.0 14,000.0 130.0
0.0 660.0 13.2 8,800.0 33,000.0 45.0 300.0 12,000.0 143.0
0.0 0.0 0.0 0.0 2,070,000.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 2,250,000.0 0.0 0.0 0.0 0.0
0.0 900.0 34.1 0.0 37,000.0 2,195.0 6,680.0 292,000.0 1,655.0
0.0 80.0 15.5 44,300.0 22,000.0 39.0 420.0 15,000.0 155.0
20.0 240.0 2.3 15,400.0 700,000.0 36.0 240.0 29,000.0 11.0
0.0 70.0 2.1 6,100.0 16,000.0 104.0 320.0 9,000.0 112.0
0.0 0.0 0.0 0.0 10,000.0 68.0 1,320.0 6,000.0 73.0
0.0 70.0 2.1 6,100.0 13,000.0 60.0 360.0 11,000.0 70.0
0.0 0.0 0.0 0.0 19,000.0 418.0 940.0 30,000.0 336.0
5.0 190.0 0.2 73,400.0 5,000.0 27.0 370.0 26,000.0 15.0
0.0 0.0 0.0 0.0 6,000.0 34.0 320.0 9,000.0 43.0
5.0 320.0 2.9 61,800.0 11,000.0 64.0 1,020.0 23,000.0 21.0
0.0 700.0 0.0 194,400.0 8,000.0 492.0 8,990.0 19,000.0 255.0
0.0 820.0 9.0 95,200.0 105,000.0 847.0 6,240.0 115,000.0 2,204.0
0.0 0.0 0.0 0.0 19,000.0 51.0 240.0 10,000.0 100.0
0.0 540.0 8.1 0.0 56,000.0 1,028.0 8,020.0 146,000.0 1,419.0
0.0 590.0 7.2 0.0 62,000.0 1,248.0 6,320.0 176,000.0 1,325.0
0.0 590.0 7.3 0.0 73,000.0 1,766.0 11,900.0 228,000.0 1,948.0
0.0 510.0 5.7 46,100.0 189,000.0 491.0 2,350.0 63,000.0 471.0
0.0 960.0 9.1 29,500.0 199,000.0 60.0 240.0 12,000.0 8.0
0.0 4,960.0 1.9 17,600.0 108,000.0 469.0 4,380.0 64,000.0 868.0
0.0 100.0 2.5 12,000.0 128,000.0 3,788.0 13,860.0 499,000.0 3,837.0
0.0 240.0 0.2 12,100.0 14,000.0 435.0 2,430.0 32,000.0 1,500.0
36.0 640.0 0.1 65,200.0 16,000.0 28.0 380.0 32,000.0 15.0
0.0 2,260.0 510.8 23,200.0 145,000.0 39.0 190.0 9,000.0 276.0
0.0 490.0 0.3 0.0 7,000.0 314.0 2,710.0 127,000.0 485.0
0.0 70.0 0.3 23,000.0 2,000.0 54.0 520.0 37,000.0 163.0
0.0 14,300.0 1.9 200.0 0.0 0.0 0.0 0.0 0.0
0.0 10.0 0.1 17,500.0 61,000.0 28.0 140.0 5,000.0 3.0
0.0 40.0 0.0 16,300.0 91,000.0 30.0 150.0 7,000.0 7.0
3.0 80.0 0.0 18,400.0 83,000.0 29.0 70.0 8,000.0 2.0
0.0 10.0 0.0 17,900.0 86,000.0 30.0 150.0 11,000.0 22.0
0.0 0.0 0.0 0.0 24,000.0 247.0 1,080.0 44,000.0 780.0
0.0 0.0 0.0 0.0 89,000.0 669.0 740.0 34,000.0 150.0
0.0 1,840.0 0.1 33,600.0 101,000.0 760.0 840.0 39,000.0 190.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 810.0 6.0 20,200.0 31,000.0 255.0 2,430.0 78,000.0 2,475.0
0.0 810.0 6.0 20,200.0 31,000.0 255.0 2,430.0 78,000.0 2,475.0
0.0 840.0 1.8 38,800.0 37,000.0 80.0 2,030.0 16,000.0 330.0
0.0 30.0 7.2 5,700.0 14,000.0 71.0 220.0 12,000.0 73.0
0.0 0.0 0.0 0.0 90,000.0 587.0 6,020.0 30,000.0 110.0
0.0 200.0 1.1 0.0 5,000.0 253.0 3,400.0 23,000.0 41.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 11,000.0 5,962.0 30,530.0 24,000.0 258.0
3.0 700.0 2.8 53,600.0 11,000.0 253.0 2,400.0 19,000.0 19.0
0.0 0.0 0.0 1,100.0 7,000.0 23.0 80.0 11,000.0 11.0
133.0 2,580.0 0.7 682,300.0 129,000.0 77.0 2,730.0 5,000.0 55.0
0.0 300.0 3.5 6,900.0 9,000.0 82.0 240.0 14,000.0 250.0
50.0 970.0 0.3 251,100.0 53,000.0 102.0 1,830.0 12,000.0 38.0
0.0 350.0 15.6 15,800.0 162,000.0 287.0 2,030.0 68,000.0 510.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
94.0 510.0 0.1 65,000.0 18,000.0 32.0 360.0 31,000.0 17.0
0.0 17,500.0 0.0 200.0 0.0 0.0 0.0 0.0 0.0
0.0 310.0 4.3 78,700.0 255,000.0 1,220.0 5,730.0 392,000.0 2,482.0
0.0 760.0 11.1 0.0 9,000.0 145.0 1,290.0 30,000.0 242.0
8.0 1,000.0 0.1 65,000.0 18,000.0 250.0 1,500.0 20,000.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 80.0 1.7 23,200.0 181,000.0 299.0 1,700.0 25,000.0 1,672.0
0.0 0.0 0.0 0.0 43,000.0 7,522.0 30,530.0 24,000.0 0.0
0.0 0.0 0.0 0.0 13,000.0 306.0 2,570.0 24,000.0 24.0
0.0 0.0 0.4 3,200.0 11,000.0 18.0 250.0 10,000.0 239.0
0.0 130.0 0.0 7,700.0 12,000.0 47.0 90.0 8,000.0 12.0
0.0 40.0 0.0 7,700.0 7,000.0 38.0 200.0 10,000.0 20.0
0.0 190.0 14.6 5,600.0 10,000.0 127.0 360.0 7,000.0 71.0
24.0 390.0 0.1 65,000.0 33,000.0 26.0 1,050.0 39,000.0 25.0
229.0 850.0 0.1 61,800.0 47,000.0 27.0 840.0 83,000.0 15.0
37.0 220.0 0.0 82,300.0 6,000.0 271.0 940.0 22,000.0 26.0
0.0 15,030.0 14.2 45,600.0 114,000.0 1,725.0 4,700.0 163,000.0 6,175.0
167.0 1,070.0 0.1 65,000.0 57,000.0 92.0 1,100.0 32,000.0 35.0
0.0 0.0 0.0 2,200.0 6,000.0 36.0 420.0 2,000.0 80.0
0.0 20.0 2.9 7,600.0 6,000.0 24.0 170.0 10,000.0 27.0
0.0 0.0 0.0 0.0 6,000.0 144.0 3,820.0 24,000.0 19.0
0.0 0.0 0.0 0.0 24,000.0 78.0 2,360.0 13,000.0 93.0
0.0 0.0 817.0 0.0 135,000.0 290.0 1,700.0 34,000.0 774.0
0.0 15,300.0 0.5 31,000.0 30,000.0 200.0 27,000.0 62,000.0 2,772.0
129.0 260.0 1.2 14,400.0 41,000.0 200.0 26,130.0 46,000.0 1,169.0
0.0 15,260.0 0.6 21,800.0 60,000.0 170.0 26,200.0 39,000.0 1,417.0
0.0 1,460.0 40.3 7,800.0 34,000.0 130.0 310.0 17,000.0 98.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 190.0 0.0 0.0 12,000.0 128.0 1,910.0 27,000.0 24.0
0.0 150.0 0.0 5,100.0 11,000.0 37.0 130.0 8,000.0 20.0
0.0 490.0 5.0 96,400.0 56,000.0 519.0 7,540.0 122,000.0 1,330.0
0.0 290.0 173.6 13,400.0 36,000.0 29.0 860.0 13,000.0 250.0
0.0 150.0 140.3 11,800.0 33,000.0 28.0 1,200.0 12,000.0 203.0
0.0 720.0 6.0 96,700.0 81,000.0 740.0 7,510.0 224,000.0 1,672.0
0.0 70.0 0.4 7,100.0 5,000.0 148.0 310.0 10,000.0 55.0
0.0 310.0 1.6 12,700.0 33,000.0 631.0 1,700.0 42,000.0 234.0
0.0 0.0 0.0 0.0 70,000.0 400.0 5,500.0 13,000.0 120.0
0.0 0.0 0.0 0.0 26,000.0 240.0 6,400.0 12,000.0 155.0
0.0 1,470.0 0.1 80,900.0 48,000.0 1,663.0 300.0 27,000.0 55.0
0.0 110.0 0.1 0.0 21,000.0 289.0 1,300.0 53,000.0 917.0
643.0 1,520.0 5.0 65,000.0 12,000.0 73.0 1,630.0 76,000.0 15.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.1 169,200.0 1,257,000.0 41.0 320.0 110,000.0 20.0
1.0 10.0 0.1 17,700.0 125,000.0 10.0 30.0 11,000.0 3.0
1.0 20.0 0.2 17,050.0 122,500.0 8.0 25.0 11,000.0 8.5
1.0 30.0 0.2 16,400.0 120,000.0 6.0 20.0 11,000.0 14.0
0.0 10.0 0.0 15,600.0 122,000.0 13.0 30.0 11,000.0 3.0
2.0 70.0 0.3 14,300.0 113,000.0 25.0 30.0 10,000.0 4.0
0.0 50.0 0.9 0.0 8,000.0 750.0 3,010.0 114,000.0 1,632.0
16.0 190.0 2.3 15,400.0 505,000.0 11.0 440.0 20,000.0 30.0
12.0 140.0 1.6 15,400.0 782,000.0 25.0 220.0 23,000.0 10.0
0.0 7,200.0 2.9 22,600.0 0.0 390.0 8,750.0 78,000.0 2,177.0
0.0 0.0 0.0 0.0 138,000.0 981.0 7,570.0 267,000.0 1,527.0
7.0 10.0 0.0 17,300.0 3,000.0 318.0 500.0 9,000.0 47.0
0.0 550.0 0.1 65,000.0 26,000.0 94.0 3,950.0 34,000.0 3,400.0
0.0 0.0 1.3 22,500.0 148,000.0 103.0 1,090.0 76,000.0 348.0
0.0 0.0 0.0 26,400.0 241,000.0 124.0 1,130.0 49,000.0 198.0
0.0 770.0 2.2 6,200.0 6,000.0 86.0 280.0 9,000.0 54.0
11.0 370.0 0.5 78,700.0 35,000.0 297.0 1,900.0 58,000.0 855.0
0.0 1,090.0 0.0 0.0 54,000.0 626.0 4,720.0 177,000.0 4,916.0
0.0 700.0 3.0 0.0 55,000.0 437.0 4,000.0 144,000.0 4,019.0
0.0 360.0 53.0 12,300.0 81,000.0 94.0 800.0 57,000.0 990.0
0.0 14,350.0 60.2 300.0 1,000.0 0.0 560.0 0.0 0.0
0.0 1,650.0 1.4 10,300.0 88,000.0 251.0 3,300.0 4,000.0 20.0
0.0 20.0 0.4 6,100.0 23,000.0 39.0 210.0 10,000.0 129.0
0.0 200.0 0.1 6,200.0 10,000.0 22.0 100.0 10,000.0 21.0
0.0 180.0 0.0 8,400.0 40,000.0 45.0 100.0 10,000.0 25.0
0.0 200.0 0.0 0.0 5,000.0 142.0 2,650.0 23,000.0 18.0
0.0 0.0 0.0 19,200.0 126,000.0 94.0 1,560.0 20,000.0 272.0
0.0 730.0 2.6 6,100.0 24,000.0 16.0 100.0 10,000.0 11.0
0.0 110.0 0.1 0.0 21,000.0 289.0 1,300.0 53,000.0 917.0
0.0 0.0 0.0 0.0 70,000.0 400.0 5,500.0 13,000.0 120.0
0.0 730.0 2.6 6,100.0 6,000.0 68.0 250.0 9,000.0 61.0
0.0 190.0 15.7 12,700.0 28,000.0 364.0 4,060.0 42,000.0 305.0
0.0 8,990.0 0.6 63,000.0 43,000.0 473.0 1,870.0 154,000.0 1,466.0
0.0 6,930.0 0.0 55,300.0 54,000.0 671.0 2,260.0 176,000.0 2,083.0
0.0 120.0 4.5 5,100.0 9,000.0 82.0 170.0 7,000.0 49.0
0.0 90.0 14.5 95,500.0 55,000.0 866.0 4,430.0 115,000.0 1,391.0
0.0 1,400.0 3.5 40,500.0 70,000.0 1,200.0 2,530.0 121,000.0 4,500.0
0.0 370.0 7.4 5,500.0 10,000.0 66.0 340.0 10,000.0 122.0
0.0 1,580.0 4.9 5,600.0 7,000.0 17.0 430.0 12,000.0 112.0
0.0 0.0 0.0 0.0 11,000.0 107.0 460.0 12,000.0 117.0
0.0 90.0 47.0 3,600.0 0.0 85.0 400.0 4,000.0 11.0
0.0 20.0 0.7 5,500.0 13,000.0 110.0 290.0 12,000.0 927.0
0.0 20.0 0.3 3,300.0 13,000.0 69.0 310.0 12,000.0 504.0
0.0 20.0 0.7 5,500.0 16,000.0 107.0 280.0 15,000.0 0.0
0.0 2,300.0 0.0 0.0 105,000.0 1,300.0 3,920.0 121,000.0 1,200.0
0.0 1,930.0 13.2 71,400.0 110,000.0 1,325.0 4,200.0 120,000.0 1,275.0
0.0 260.0 6.4 1,900.0 6,000.0 57.0 170.0 7,000.0 52.0
0.0 430.0 59.5 10,100.0 43,000.0 281.0 930.0 41,000.0 299.0
42.0 230.0 0.1 75,800.0 60,000.0 50.0 460.0 67,000.0 15.0
0.0 290.0 1.1 22,400.0 9,000.0 569.0 1,870.0 159,000.0 985.0
0.0 290.0 1.2 21,200.0 7,000.0 262.0 3,190.0 144,000.0 1,113.0
0.0 2,430.0 4.1 12,600.0 4,000.0 162.0 1,980.0 79,000.0 629.0
63.0 270.0 0.0 46,600.0 6,000.0 70.0 480.0 12,000.0 22.0
10.0 220.0 0.0 79,700.0 6,000.0 89.0 970.0 27,000.0 14.0
23.0 170.0 0.0 72,300.0 6,000.0 75.0 1,010.0 25,000.0 29.0
0.0 10.0 1.9 12,100.0 12,000.0 108.0 780.0 23,000.0 153.0
0.0 6,740.0 22.1 12,100.0 24,000.0 398.0 1,610.0 70,000.0 664.0
0.0 10.0 2.9 16,400.0 10,000.0 134.0 730.0 22,000.0 141.0
0.0 10.0 1.6 11,000.0 9,000.0 116.0 520.0 21,000.0 145.0
0.0 1,060.0 1.1 8,200.0 21,000.0 127.0 800.0 12,000.0 125.0
0.0 10.0 0.0 0.0 61,000.0 28.0 140.0 5,000.0 3.0
0.0 0.0 1.3 6,500.0 25,000.0 50.0 340.0 10,000.0 69.0
0.0 120.0 3.5 11,100.0 50,000.0 318.0 1,880.0 32,000.0 299.0
0.0 870.0 7.8 12,300.0 25,000.0 90.0 690.0 22,000.0 670.0
0.0 1,240.0 1.9 32,100.0 11,000.0 445.0 1,490.0 131,000.0 3,730.0
0.0 1,200.0 1.9 30,700.0 23,000.0 277.0 1,470.0 143,000.0 3,743.0
0.0 110.0 0.1 5,800.0 28,000.0 220.0 800.0 25,000.0 1,088.0
0.0 0.0 0.0 0.0 9,000.0 110.0 800.0 35,000.0 1,100.0
0.0 0.0 0.0 0.0 3,000.0 210.0 800.0 23,000.0 1,037.0
0.0 1,200.0 0.7 0.0 9,000.0 75.0 1,010.0 17,000.0 50.0
0.0 850.0 5.9 30,400.0 24,000.0 367.0 2,630.0 110,000.0 2,577.0
0.0 0.0 0.0 0.0 12,000.0 250.0 800.0 29,000.0 16.0
0.0 0.0 0.0 0.0 37,000.0 88.0 1,200.0 21,000.0 292.0
0.0 1,100.0 0.0 80,900.0 52,000.0 264.0 2,410.0 37,000.0 50.0
0.0 8,180.0 183.9 200.0 0.0 0.0 50.0 0.0 0.0
0.0 850.0 47.0 115,900.0 277,000.0 1,658.0 15,700.0 280,000.0 2,517.0
0.0 0.0 0.0 0.0 197,000.0 128.0 3,550.0 65,000.0 547.0
0.0 0.0 0.0 0.0 67,000.0 427.0 2,100.0 72,000.0 702.0
0.0 110.0 0.1 0.0 21,000.0 289.0 1,300.0 53,000.0 917.0
0.0 110.0 0.1 15,100.0 21,000.0 289.0 3,300.0 53,000.0 917.0
0.0 740.0 151.5 17,100.0 58,000.0 499.0 2,130.0 174,000.0 2,645.0
0.0 0.0 0.0 0.0 40,000.0 454.0 3,630.0 143,000.0 3,055.0
0.0 2,030.0 482.9 19,300.0 99,000.0 130.0 2,710.0 79,000.0 897.0
0.0 1,940.0 461.6 18,400.0 127,000.0 180.0 2,300.0 76,000.0 597.0
0.0 120.0 3.0 6,700.0 15,000.0 51.0 350.0 17,000.0 175.0
0.0 1,200.0 0.0 65,000.0 32,000.0 1,891.0 680.0 33,000.0 35.0
0.0 0.0 0.0 0.0 39,000.0 2,114.0 1,010.0 38,000.0 70.0
0.0 290.0 2.2 5,700.0 16,000.0 48.0 410.0 13,000.0 386.0
0.0 0.0 0.0 2,300.0 83,000.0 47.0 710.0 9,000.0 64.0
0.0 0.0 0.0 0.0 1,000.0 7.0 60.0 0.0 4.0
0.0 0.0 0.0 0.0 1,000.0 7.0 50.0 0.0 4.0
0.0 41,080.0 5.4 200.0 0.0 0.0 0.0 0.0 0.0
0.0 260.0 1.8 12,300.0 30,000.0 151.0 610.0 25,000.0 258.0
390.0 500.0 0.1 65,000.0 4,000.0 126.0 810.0 27,000.0 19.0
124.0 400.0 1.4 42,500.0 10,000.0 75.0 560.0 27,000.0 37.0
0.0 540.0 7.9 6,700.0 10,000.0 59.0 270.0 11,000.0 114.0
0.0 680.0 2.9 7,000.0 31,000.0 69.0 970.0 11,000.0 77.0
0.0 0.0 0.0 0.0 5,000.0 62.0 470.0 8,000.0 88.0
0.0 0.0 0.0 0.0 11,000.0 101.0 490.0 12,000.0 120.0
0.0 4,290.0 20.9 19,400.0 174,000.0 523.0 2,320.0 146,000.0 0.0
155.0 200.0 0.1 65,000.0 43,000.0 188.0 1,500.0 22,000.0 851.0
227.0 1,000.0 0.0 65,000.0 8,000.0 86.0 1,020.0 50,000.0 15.0
0.0 0.0 0.0 0.0 14,000.0 39.0 970.0 33,000.0 19.0
44.0 500.0 0.1 65,000.0 16,000.0 64.0 730.0 50,000.0 15.0
2.0 390.0 0.0 59,100.0 5,000.0 110.0 1,350.0 20,000.0 0.0
0.0 0.0 0.0 0.0 10,000.0 116.0 1,170.0 28,000.0 21.0
0.0 0.0 0.0 0.0 10,000.0 143.0 1,770.0 22,000.0 27.0
0.0 120.0 0.8 221,800.0 5,000.0 407.0 12,000.0 15,000.0 195.0
0.0 30.0 0.1 11,100.0 30,000.0 85.0 300.0 11,000.0 134.0
0.0 260.0 0.0 0.0 17,000.0 100.0 750.0 25,000.0 29.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 720.0 2.4 14,600.0 31,000.0 463.0 4,010.0 53,000.0 696.0
0.0 230.0 6.0 27,600.0 48,000.0 100.0 2,380.0 14,000.0 262.0
0.0 700.0 2.7 39,200.0 98,000.0 1,586.0 2,910.0 158,000.0 3,414.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 50.0 0.1 4,100.0 7,000.0 42.0 240.0 10,000.0 38.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 1,010.0 1.9 0.0 32,000.0 363.0 4,560.0 93,000.0 3,821.0
0.0 820.0 1.9 31,200.0 34,000.0 382.0 3,880.0 138,000.0 3,799.0
0.0 0.0 0.0 0.0 450,000.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 360,000.0 0.0 0.0 0.0 0.0
478.0 200.0 0.1 65,000.0 26,000.0 72.0 370.0 33,000.0 67.0
0.0 350.0 2.3 16,500.0 17,000.0 178.0 540.0 21,000.0 397.0
2.0 60.0 0.2 15,200.0 121,000.0 9.0 50.0 12,000.0 4.0
0.0 0.0 0.2 15,200.0 199,000.0 15.0 90.0 19,000.0 5.0
0.0 120.0 4.3 9,500.0 16,000.0 53.0 370.0 18,000.0 177.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
26 27 28 29 30 31 32 33 34
Phosphorus Potassium Selenium Sodium Zinc Water (g) Fiber (g) Cholesterol (mg) Saturated fat (g)
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
484,000.0 705,000.0 2.5 1,000.0 3,080.0 4.7 12.2 0.0 3.7
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
7,000.0 101,000.0 0.1 4,000.0 20.0 88.2 0.2 0.0 0.0
11,000.0 107,000.0 0.0 1,000.0 40.0 85.6 2.4 0.0 0.0
23,000.0 259,000.0 0.1 1,000.0 200.0 86.4 2.0 0.0 0.0
71,000.0 1,162,000.0 2.2 10,000.0 390.0 30.9 7.3 0.0 0.0
52,000.0 202,000.0 2.3 2,000.0 540.0 93.2 2.1 0.0 0.0
25,000.0 230,000.0 0.3 2,000.0 160.0 92.4 3.4 0.0 0.0
22,000.0 358,000.0 1.0 1,000.0 150.0 74.9 2.6 0.0 0.1
221,000.0 280,000.0 37.7 9,000.0 2,130.0 10.1 15.6 0.0 0.2
352,000.0 1,483,000.0 3.2 5,000.0 3,650.0 11.0 15.2 0.0 0.4
407,000.0 1,406,000.0 3.2 24,000.0 2,790.0 11.8 24.9 0.0 0.1
415,000.0 1,464,000.0 13.0 8,000.0 2,550.0 10.1 12.7 0.0 0.3
411,000.0 1,393,000.0 27.9 12,000.0 2,280.0 11.3 15.5 0.0 0.2
406,000.0 1,359,000.0 3.2 12,000.0 2,790.0 11.8 15.2 0.0 0.2
445,000.0 1,542,000.0 12.8 12,000.0 2,810.0 11.7 24.9 0.0 0.3
38,000.0 211,000.0 0.6 6,000.0 240.0 90.3 2.7 0.0 0.1
38,000.0 209,000.0 0.6 6,000.0 240.0 90.3 3.4 0.0 0.0
301,000.0 1,795,000.0 12.8 16,000.0 3,670.0 11.3 15.2 0.0 0.2
407,000.0 1,185,000.0 11.0 5,000.0 3,650.0 12.1 24.4 0.0 0.2
488,000.0 1,042,000.0 12.8 12,000.0 2,830.0 11.1 25.1 0.0 0.7
181,000.0 235,000.0 32.4 2,790,000.0 4,930.0 53.8 0.0 79.0 1.0
202,000.0 340,000.0 26.4 55,000.0 3,940.0 72.1 0.0 33.0 2.1
168,000.0 429,000.0 28.2 1,439,000.0 3,980.0 58.1 0.0 41.0 1.7
40,000.0 325,000.0 0.7 78,000.0 350.0 87.6 2.8 0.0 0.0
22,000.0 38,000.0 15.5 680,000.0 1,300.0 47.3 0.0 120.0 13.4
12,000.0 77,000.0 0.1 1,000.0 160.0 84.2 2.4 0.0 0.0
228,000.0 230,000.0 32.9 420,000.0 1,700.0 36.9 7.4 0.0 0.9
126,000.0 142,000.0 24.6 599,000.0 1,020.0 36.7 4.0 0.0 0.7
97,000.0 120,000.0 0.0 536,000.0 840.0 32.1 2.2 0.0 0.2
180,000.0 170,000.0 44.0 532,000.0 1,520.0 30.6 7.4 0.0 0.4
109,000.0 227,000.0 0.0 390,000.0 720.0 33.6 4.3 0.0 1.1
125,000.0 166,000.0 30.9 660,000.0 1,140.0 37.3 5.8 0.0 0.6
155,000.0 184,000.0 28.8 521,000.0 1,210.0 35.7 3.6 0.0 0.8
99,000.0 100,000.0 17.3 681,000.0 740.0 36.4 2.4 0.0 0.7
103,000.0 131,000.0 31.0 592,000.0 680.0 30.4 2.5 1.0 0.6
202,000.0 248,000.0 40.3 472,000.0 1,800.0 38.6 6.8 0.0 0.7
346,000.0 405,000.0 70.7 200,000.0 2,930.0 10.3 10.5 0.0 0.5
66,000.0 316,000.0 2.5 33,000.0 410.0 89.3 2.6 0.0 0.0
101,000.0 149,000.0 6.3 312,000.0 720.0 13.6 2.1 17.0 4.2
69,000.0 389,000.0 1.6 25,000.0 420.0 86.0 3.8 0.0 0.1
347,000.0 460,000.0 8.3 1,000.0 2,400.0 9.8 10.0 0.0 0.7
337,000.0 577,000.0 5.7 11,000.0 3,120.0 11.2 10.0 0.0 0.7
26,000.0 170,000.0 0.3 18,000.0 180.0 92.2 2.5 0.0 0.0
30,000.0 243,000.0 0.6 27,000.0 220.0 90.4 2.1 0.0 0.0
42,000.0 230,000.0 0.9 28,000.0 270.0 91.0 3.1 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 7.4
15,000.0 267,000.0 0.4 16,000.0 180.0 90.2 0.9 0.0 0.1
42,000.0 292,000.0 0.6 29,000.0 180.0 88.9 0.8 0.0 0.0
35,000.0 320,000.0 0.1 69,000.0 240.0 88.3 2.8 0.0 0.0
0.0 370,000.0 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 0.0 0.0 0.0 0.8
593,000.0 660,000.0 19.9 12,000.0 5,780.0 5.2 3.3 0.0 7.8
44,000.0 299,000.0 0.6 30,000.0 270.0 92.1 2.0 0.0 0.1
546,000.0 121,000.0 14.5 819,000.0 3,900.0 41.5 0.0 114.0 17.6
15,000.0 173,000.0 0.0 3,000.0 100.0 86.1 1.6 0.0 0.1
10,000.0 95,000.0 0.0 7,000.0 70.0 79.6 0.8 0.0 0.0
21,000.0 222,000.0 0.0 0.0 70.0 82.3 2.1 0.0 0.0
38,000.0 484,000.0 0.0 2,000.0 490.0 52.0 0.0 0.0 0.2
210,000.0 370,000.0 32.0 116,000.0 580.0 75.8 0.0 64.0 0.6
60,000.0 67,000.0 7.6 1,087,000.0 300.0 76.7 0.0 36.0 0.1
167,000.0 229,000.0 13.5 86,000.0 2,060.0 76.1 0.0 80.0 1.0
297,000.0 230,000.0 54.6 71,000.0 2,670.0 76.5 0.0 345.0 1.6
366,000.0 875,000.0 8.2 24,000.0 3,430.0 11.5 17.4 0.0 0.6
26,000.0 211,000.0 0.2 2,000.0 160.0 94.5 3.1 0.0 0.0
206,000.0 559,000.0 3.0 24,000.0 2,010.0 1.0 7.0 8.0 18.5
260,000.0 567,000.0 8.4 10,000.0 2,650.0 1.3 8.0 6.0 22.0
308,000.0 715,000.0 6.8 20,000.0 3,310.0 1.4 10.9 3.0 24.5
208,000.0 372,000.0 4.5 79,000.0 2,300.0 1.5 3.4 23.0 18.5
176,000.0 286,000.0 4.5 90,000.0 740.0 1.3 0.2 21.0 19.4
152,000.0 407,000.0 3.6 41,000.0 1,060.0 1.1 5.4 0.0 28.4
734,000.0 1,524,000.0 14.3 21,000.0 6,810.0 3.0 33.2 0.0 8.1
113,000.0 356,000.0 10.1 20,000.0 1,100.0 47.0 9.0 0.0 29.7
203,000.0 413,000.0 33.1 54,000.0 450.0 81.2 0.0 43.0 0.1
10,000.0 169,000.0 1.3 20,000.0 130.0 90.6 3.6 0.0 0.1
210,000.0 287,000.0 15.5 35,000.0 2,210.0 10.4 7.3 0.0 0.7
89,000.0 270,000.0 0.6 15,000.0 460.0 76.1 2.0 0.0 0.3
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 12.9
134,000.0 86,000.0 9.0 406,000.0 380.0 82.5 0.0 4.0 0.6
163,000.0 84,000.0 9.9 330,000.0 410.0 80.7 0.0 10.0 1.0
159,000.0 104,000.0 9.7 364,000.0 400.0 79.8 0.0 17.0 1.7
190,000.0 137,000.0 9.4 330,000.0 470.0 81.0 0.0 7.0 0.2
170,000.0 166,000.0 0.0 10,000.0 830.0 8.6 5.0 0.0 0.1
229,000.0 329,000.0 37.4 293,000.0 3,540.0 79.0 0.0 78.0 0.2
260,000.0 374,000.0 31.8 333,000.0 4,020.0 76.2 0.0 89.0 0.3
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
269,000.0 319,000.0 36.6 500,000.0 2,390.0 6.1 24.0 0.0 1.5
269,000.0 319,000.0 36.6 540,000.0 2,390.0 6.1 16.5 0.0 0.3
105,000.0 118,000.0 22.7 744,000.0 750.0 23.2 2.6 67.0 11.7
21,000.0 136,000.0 0.1 2,000.0 170.0 96.7 0.7 0.0 0.0
387,000.0 354,000.0 44.8 372,000.0 1,730.0 80.6 0.0 112.0 0.1
202,000.0 318,000.0 9.7 51,000.0 2,090.0 73.6 0.0 85.0 1.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
269,000.0 230,000.0 67.0 140,000.0 3,070.0 71.8 0.0 515.0 1.4
203,000.0 271,000.0 13.9 74,000.0 1,900.0 73.8 0.0 77.0 2.3
15,000.0 163,000.0 20.0 166,000.0 30.0 87.6 0.0 0.0 0.0
390,000.0 109,000.0 56.0 48,000.0 2,300.0 52.3 0.0 1,234.0 9.6
25,000.0 230,000.0 0.3 2,000.0 160.0 92.4 3.4 0.0 0.0
191,000.0 134,000.0 31.7 140,000.0 1,110.0 75.8 0.0 423.0 3.1
67,000.0 680,000.0 0.6 10,000.0 550.0 30.1 9.8 0.0 0.1
0.0 0.0 0.0 0.0 0.0 0.0 0.0 485.0 19.9
184,000.0 361,000.0 32.7 81,000.0 450.0 79.1 0.0 48.0 0.3
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 9.4
642,000.0 813,000.0 25.4 30,000.0 4,340.0 7.0 27.3 0.0 3.7
143,000.0 473,000.0 1.2 455,000.0 1,100.0 36.7 2.9 0.0 0.0
147,000.0 285,000.0 14.1 58,000.0 1,000.0 81.9 0.0 50.0 0.1
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
153,000.0 401,000.0 14.2 17,000.0 1,160.0 58.6 2.1 0.0 0.1
261,000.0 230,000.0 68.1 140,000.0 3,070.0 71.8 0.0 515.0 1.6
312,000.0 420,000.0 16.8 87,000.0 2,340.0 68.3 0.0 84.0 2.8
14,000.0 104,000.0 0.0 5,000.0 70.0 84.5 0.2 0.0 0.0
8,000.0 139,000.0 0.3 0.0 70.0 90.9 1.1 0.0 0.0
11,000.0 153,000.0 0.1 1,000.0 90.0 90.1 0.1 0.0 0.0
20,000.0 191,000.0 0.1 2,000.0 70.0 80.5 0.9 0.0 0.1
188,000.0 311,000.0 30.2 68,000.0 370.0 79.9 0.0 57.0 0.1
222,000.0 450,000.0 36.5 54,000.0 420.0 77.9 0.0 32.0 0.3
322,000.0 364,000.0 37.0 1,163,000.0 2,140.0 71.1 0.0 57.0 1.0
290,000.0 680,000.0 2.4 0.0 2,450.0 5.3 9.7 0.0 4.5
236,000.0 327,000.0 36.5 90,000.0 990.0 72.1 0.0 60.0 2.0
4,000.0 52,000.0 0.8 4,000.0 220.0 17.1 0.2 0.0 0.0
11,000.0 228,000.0 0.7 18,000.0 90.0 89.8 0.8 0.0 0.0
221,000.0 360,000.0 10.1 53,000.0 2,900.0 72.6 0.0 52.0 1.4
99,000.0 146,000.0 26.5 684,000.0 2,020.0 54.0 0.0 45.0 5.2
56,000.0 447,000.0 0.9 43,000.0 440.0 84.5 2.0 0.0 0.1
219,000.0 196,000.0 54.9 721,000.0 2,900.0 3.0 2.4 0.0 0.4
127,000.0 242,000.0 18.2 581,000.0 1,160.0 3.0 3.4 4.0 4.9
162,000.0 242,000.0 13.0 710,000.0 1,600.0 3.0 3.2 0.0 0.2
34,000.0 312,000.0 0.2 3,000.0 140.0 83.1 3.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
190,000.0 276,000.0 23.6 68,000.0 3,190.0 72.6 0.0 66.0 2.1
9,000.0 102,000.0 0.1 21,000.0 60.0 92.5 0.4 0.0 0.0
451,000.0 955,000.0 8.3 6,000.0 4,780.0 10.4 30.5 0.0 0.2
29,000.0 194,000.0 0.6 28,000.0 180.0 95.1 1.3 0.0 0.0
28,000.0 187,000.0 1.5 25,000.0 200.0 95.6 0.9 0.0 0.0
385,000.0 1,724,000.0 7.2 18,000.0 2,830.0 10.2 19.0 0.0 0.2
31,000.0 171,000.0 0.6 1,000.0 70.0 81.8 1.3 0.0 0.1
181,000.0 1,110,000.0 1.3 3,000.0 280.0 22.3 4.6 0.0 0.3
200,000.0 138,000.0 41.6 697,000.0 2,850.0 53.9 0.0 255.0 9.6
230,000.0 170,000.0 58.0 860,000.0 2,300.0 52.1 0.0 158.0 10.6
144,000.0 275,000.0 41.4 296,000.0 3,020.0 76.8 0.0 95.0 0.2
189,000.0 223,000.0 63.2 6,000.0 1,410.0 9.9 3.2 0.0 0.3
217,000.0 314,000.0 44.1 90,000.0 630.0 63.6 0.0 70.0 3.3
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
968,000.0 1,794,000.0 27.3 535,000.0 4,080.0 3.2 0.0 20.0 0.5
95,000.0 150,000.0 3.3 44,000.0 420.0 89.9 0.0 5.0 0.6
93,500.0 145,000.0 2.9 45,500.0 450.0 89.6 0.0 6.5 0.9
92,000.0 140,000.0 2.5 47,000.0 480.0 89.2 0.0 8.0 1.3
101,000.0 156,000.0 3.1 42,000.0 420.0 90.8 0.0 2.0 0.1
84,000.0 132,000.0 3.7 43,000.0 370.0 88.1 0.0 10.0 1.9
285,000.0 195,000.0 2.7 5,000.0 1,680.0 8.7 8.5 0.0 0.7
354,000.0 76,000.0 17.0 627,000.0 2,920.0 50.0 0.0 79.0 13.2
463,000.0 84,000.0 14.4 619,000.0 2,760.0 53.8 0.0 64.0 10.1
243,000.0 486,000.0 17.3 231,000.0 3,650.0 5.8 7.3 0.0 0.8
379,000.0 983,000.0 8.2 38,000.0 3,350.0 10.8 18.3 0.0 0.1
86,000.0 318,000.0 9.3 5,000.0 520.0 92.5 1.0 0.0 0.1
197,000.0 320,000.0 44.8 286,000.0 1,600.0 80.6 0.0 28.0 0.4
256,000.0 238,000.0 7.7 615,000.0 1,480.0 1.5 4.6 0.0 3.9
244,000.0 152,000.0 13.9 722,000.0 1,580.0 40.5 0.0 16.0 6.9
26,000.0 201,000.0 0.0 0.0 170.0 87.6 1.7 0.0 0.0
241,000.0 244,000.0 78.8 21,000.0 1,920.0 9.0 3.3 84.0 1.2
523,000.0 429,000.0 0.0 2,000.0 3,970.0 8.2 10.6 0.0 1.2
452,000.0 371,000.0 34.0 30,000.0 3,200.0 2.8 8.8 0.0 1.3
63,000.0 303,000.0 0.7 8,000.0 600.0 90.2 3.2 0.0 0.0
0.0 1,000.0 0.0 2,000.0 0.0 0.0 0.0 0.0 13.8
3,000.0 8,000.0 0.9 872,000.0 220.0 80.0 3.2 0.0 1.4
29,000.0 146,000.0 0.5 4,000.0 170.0 89.1 1.7 0.0 0.0
17,000.0 184,000.0 0.1 4,000.0 40.0 87.7 0.3 0.0 0.0
14,000.0 181,000.0 0.5 0.0 70.0 86.8 2.4 0.0 0.0
221,000.0 322,000.0 36.6 90,000.0 3,890.0 75.6 0.0 65.0 0.6
334,000.0 175,000.0 13.5 628,000.0 390.0 53.0 1.3 12.0 0.5
5,000.0 257,000.0 0.6 3,000.0 70.0 88.8 1.8 0.0 0.0
189,000.0 223,000.0 63.2 6,000.0 1,410.0 9.9 3.2 0.0 0.3
200,000.0 138,000.0 44.0 697,000.0 920.0 37.0 0.0 150.0 14.5
20,000.0 190,000.0 0.1 0.0 170.0 88.9 1.5 0.0 0.0
119,000.0 996,000.0 0.5 7,000.0 570.0 31.8 8.2 0.0 0.1
358,000.0 649,000.0 5.6 17,000.0 2,910.0 1.8 6.0 0.0 10.3
358,000.0 658,000.0 7.5 6,000.0 3,310.0 1.6 8.0 0.0 6.9
11,000.0 119,000.0 0.1 1,000.0 100.0 83.7 3.1 0.0 0.0
366,000.0 981,000.0 1.6 15,000.0 3,010.0 11.3 25.5 0.0 0.2
277,000.0 410,000.0 3.8 0.0 4,530.0 3.5 9.6 0.0 6.2
20,000.0 175,000.0 0.0 3,000.0 130.0 93.9 1.7 0.0 0.1
26,000.0 211,000.0 0.1 4,000.0 250.0 92.2 2.1 0.0 0.0
24,000.0 212,000.0 0.3 2,000.0 170.0 92.0 0.9 0.0 0.0
14,000.0 23,000.0 0.0 1,208,000.0 20.0 94.1 1.2 0.0 0.1
8,000.0 109,000.0 0.1 1,000.0 120.0 86.0 1.4 0.0 0.0
8,000.0 130,000.0 0.1 2,000.0 110.0 86.4 0.2 0.0 0.0
7,000.0 124,000.0 0.4 1,000.0 100.0 83.5 1.3 0.0 0.0
490,000.0 1,025,000.0 7.0 1,000.0 2,200.0 3.9 10.3 0.0 5.6
485,000.0 1,042,000.0 9.3 405,000.0 2,300.0 2.0 10.3 0.0 5.6
16,000.0 157,000.0 0.0 0.0 100.0 87.2 1.4 0.0 0.0
69,000.0 732,000.0 0.3 2,000.0 440.0 30.9 7.1 0.0 0.1
221,000.0 356,000.0 36.5 86,000.0 470.0 78.2 0.0 71.0 0.1
277,000.0 327,000.0 9.9 288,000.0 3,990.0 5.0 2.9 0.0 0.5
358,000.0 329,000.0 0.0 8,000.0 3,080.0 3.3 14.5 0.0 0.6
199,000.0 182,000.0 2.2 1,058,000.0 3,100.0 1.2 8.1 0.0 6.8
188,000.0 208,000.0 20.2 833,000.0 1,170.0 40.2 0.0 68.0 15.0
243,000.0 393,000.0 30.3 52,000.0 1,870.0 75.0 0.0 65.0 1.2
229,000.0 369,000.0 35.4 55,000.0 2,270.0 72.9 0.0 68.0 1.9
57,000.0 421,000.0 0.3 6,000.0 290.0 79.3 2.2 0.0 0.0
155,000.0 1,642,000.0 8.1 525,000.0 2,390.0 2.3 4.4 0.0 4.0
61,000.0 455,000.0 0.5 6,000.0 330.0 81.0 1.7 0.0 0.0
62,000.0 407,000.0 0.3 6,000.0 290.0 81.6 2.4 0.0 0.0
44,000.0 340,000.0 0.3 1,000.0 320.0 91.6 0.5 0.0 0.1
134,000.0 86,000.0 9.0 406,000.0 380.0 81.0 0.0 7.0 0.3
20,000.0 233,000.0 0.6 39,000.0 280.0 95.3 1.6 0.0 0.0
101,000.0 749,000.0 0.6 11,000.0 220.0 15.4 3.7 0.0 0.1
29,000.0 151,000.0 0.2 1,000.0 420.0 85.8 6.5 0.0 0.0
360,000.0 290,000.0 24.6 326,000.0 3,000.0 5.8 4.2 0.0 0.6
333,000.0 223,000.0 23.4 7,000.0 2,020.0 10.4 3.5 0.0 0.6
115,000.0 115,000.0 15.1 5,000.0 1,090.0 11.6 1.3 0.0 0.2
108,000.0 86,000.0 0.0 1,000.0 1,160.0 12.9 0.0 0.0 0.2
95,000.0 76,000.0 0.0 1,000.0 1,100.0 13.3 0.0 0.0 0.1
107,000.0 167,000.0 66.7 72,000.0 230.0 75.7 0.0 60.0 0.0
332,000.0 510,000.0 13.9 2,000.0 2,650.0 10.6 15.1 0.0 0.2
200,000.0 490,000.0 36.5 44,000.0 640.0 68.5 0.0 55.0 1.0
60,000.0 334,000.0 1.2 12,000.0 400.0 79.8 0.0 0.0 0.0
205,000.0 185,000.0 38.0 148,000.0 1,110.0 75.9 0.0 152.0 0.3
0.0 0.0 0.0 0.0 10.0 0.0 0.0 0.0 15.7
704,000.0 1,797,000.0 17.8 2,000.0 4,890.0 8.5 9.3 0.0 2.9
194,000.0 620,000.0 1.5 15,000.0 990.0 67.5 4.2 0.0 0.8
164,000.0 484,000.0 0.6 14,000.0 1,170.0 69.1 1.1 0.0 0.9
189,000.0 223,000.0 63.2 6,000.0 1,410.0 9.9 3.2 0.0 0.3
189,000.0 223,000.0 63.2 6,000.0 1,410.0 9.9 3.2 0.0 0.3
332,000.0 376,000.0 63.5 36,000.0 2,760.0 8.3 10.6 0.0 0.2
258,000.0 215,000.0 73.0 8,000.0 2,370.0 7.3 0.0 0.0 0.3
49,000.0 558,000.0 1.0 79,000.0 530.0 91.4 2.2 0.0 0.1
44,000.0 346,000.0 1.4 322,000.0 460.0 91.8 2.4 0.0 0.1
38,000.0 262,000.0 0.2 2,000.0 290.0 94.6 1.1 0.0 0.0
221,000.0 246,000.0 44.8 44,000.0 1,530.0 78.6 0.0 233.0 0.4
251,000.0 279,000.0 51.8 306,000.0 1,740.0 64.5 0.0 260.0 1.9
24,000.0 153,000.0 0.4 1,000.0 140.0 91.0 2.0 0.0 0.0
4,000.0 133,000.0 1.2 28,000.0 30.0 1.3 0.0 0.0 0.0
0.0 2,000.0 0.6 2,000.0 10.0 0.2 0.0 0.0 0.0
0.0 2,000.0 0.6 1,000.0 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 10.3
47,000.0 337,000.0 0.6 55,000.0 300.0 77.3 3.0 0.0 0.0
263,000.0 288,000.0 48.1 90,000.0 1,150.0 75.6 0.0 39.0 1.1
170,000.0 302,000.0 41.8 52,000.0 330.0 78.1 0.0 50.0 0.8
24,000.0 237,000.0 0.0 5,000.0 170.0 94.5 1.2 0.0 0.0
19,000.0 188,000.0 0.1 10,000.0 140.0 94.3 1.0 0.0 0.0
29,000.0 212,000.0 0.4 42,000.0 140.0 94.8 0.9 0.0 0.0
36,000.0 258,000.0 0.4 23,000.0 280.0 95.3 0.7 0.0 0.0
200,000.0 215,000.0 6.7 421,000.0 2,460.0 1.9 5.3 0.0 2.8
245,000.0 361,000.0 12.6 52,000.0 660.0 71.4 0.0 58.0 1.1
254,000.0 252,000.0 36.5 39,000.0 600.0 68.1 0.0 38.0 1.3
217,000.0 237,000.0 65.7 50,000.0 480.0 74.0 0.0 42.0 0.8
191,000.0 444,000.0 36.5 37,000.0 520.0 71.0 0.0 45.0 0.2
304,000.0 299,000.0 37.0 1,038,000.0 2,360.0 72.0 0.0 67.0 1.1
206,000.0 293,000.0 24.4 49,000.0 1,240.0 74.1 0.0 62.0 0.2
172,000.0 254,000.0 28.6 71,000.0 2,980.0 76.6 0.0 84.0 0.8
279,000.0 255,000.0 70.8 71,000.0 2,260.0 62.3 0.0 331.0 5.5
27,000.0 191,000.0 0.7 67,000.0 270.0 91.9 1.8 0.0 0.0
211,000.0 324,000.0 8.8 91,000.0 2,490.0 74.9 0.0 80.0 1.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
132,000.0 210,000.0 5.7 580,000.0 1,090.0 4.5 3.4 2.0 4.2
104,000.0 97,000.0 11.3 312,000.0 360.0 5.1 1.9 51.0 3.8
346,000.0 441,000.0 4.9 2,000.0 3,090.0 4.1 6.7 0.0 6.1
0.0 0.0 0.0 0.0 0.0 100.0 0.0 0.0 0.0
11,000.0 112,000.0 0.4 1,000.0 100.0 91.5 0.4 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
355,000.0 432,000.0 0.0 2,000.0 3,330.0 9.6 12.2 0.0 0.3
346,000.0 405,000.0 70.7 5,000.0 2,930.0 10.3 12.2 0.0 0.3
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3.3
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.5
270,000.0 317,000.0 12.6 51,000.0 990.0 72.8 0.0 60.0 0.9
55,000.0 816,000.0 0.7 9,000.0 240.0 69.6 4.1 0.0 0.0
95,000.0 155,000.0 2.2 46,000.0 590.0 87.9 0.0 13.0 2.1
157,000.0 255,000.0 3.6 77,000.0 970.0 85.2 0.0 2.0 0.1
38,000.0 261,000.0 0.2 8,000.0 320.0 94.8 1.0 0.0 0.1
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
35 36 37 38 39
MonoUns fat (g) PolyUns fat (g) Sugars (g) Glycemic Index Comments
0.0 0.0 0.0 -
30.9 12.1 3.9 15.0 Great source of vitamine E
0.0 0.0 0.0 0.0 Branched chain amino acids
0.0 0.0 0.0 0.0 Essential amino acids
0.0 0.0 9.6 42.0 Contains lots of fructose
0.0 0.1 10.4 36.0 Contains lots of fructose
0.2 0.1 9.2 45.0
0.1 0.1 53.4 31.0
0.0 0.1 1.9 15.0
0.0 0.1 2.4 20.0
0.0 0.1 12.2 53.0 Great source of carbohydrates
0.1 0.6 0.8 30.0
0.1 0.6 2.1 30.0
0.1 0.5 2.2 30.0
0.1 0.5 2.1 30.0
0.2 0.4 2.1 30.0
0.1 0.6 2.1 30.0
0.1 0.5 0.0 30.0
0.0 0.1 3.3 35.0
0.0 0.1 0.0 35.0
0.1 0.4 2.1 30.0
0.2 1.4 3.9 30.0
0.2 1.1 0.0 30.0
0.8 0.1 2.7 0.0 Great protein snack. High in sodium.
2.0 0.2 0.0 0.0
1.7 0.2 0.0 0.0
0.0 0.1 6.8 64.0
15.9 3.5 1.3 0.0
0.0 0.1 10.0 53.0
0.8 1.9 6.4 60.0
1.6 1.7 8.1 56.0
0.1 0.5 0.0 65.0
0.3 1.1 0.8 56.0
2.3 0.7 0.0 73.0
1.3 0.8 3.9 58.0
0.8 1.4 5.8 72.0
0.7 1.4 4.3 74.0
0.8 2.1 4.7 62.0
1.6 0.6 5.6 71.0
0.4 1.2 4.0 50.0
0.0 0.0 1.7 15.0
9.0 2.3 36.6 43.0
0.0 0.2 2.2 15.0
1.0 1.0 0.0 53.0
0.9 0.9 2.6 55.0
0.0 0.0 3.2 15.0
0.0 0.1 3.8 15.0
0.0 0.0 2.3 15.0
63.3 28.1 0.0 0.0
0.0 0.1 7.9 67.0
0.0 0.1 3.9 45.0 Great source of vitamin A
0.9 0.1 4.7 10.0 Slow absorbing source of protein (7 hours)
0.6 0.1 1.7 0.0 Slow absorbing source of protein (7 hours)
23.8 7.8 5.9 25.0 Great source of iron
0.0 0.0 1.9 15.0
7.7 0.7 2.2 0.0
0.1 0.1 8.5 22.0
0.0 0.0 0.0 41.0
0.0 0.1 12.8 63.0
0.4 0.5 0.0 60.0
0.8 0.4 0.0 0.0
0.1 0.1 0.1 0.0
1.2 1.0 0.0 0.0
1.4 2.7 10.7 35.0
0.0 0.0 0.0 15.0
9.5 1.1 47.9 30.0
11.5 1.2 36.7 30.0
12.8 1.3 24.0 30.0
7.2 1.4 51.5 40.0
9.1 1.0 59.0 44.0
0.0 0.0 54.1 30.0
4.6 0.4 1.8 20.0
1.4 0.4 6.2 45.0
0.1 0.2 0.0 0.0
0.0 0.2 0.5 15.0
1.3 2.2 0.6 60.0
0.4 0.5 6.3 54.0
27.6 54.7 0.0 0.0
0.3 0.0 2.7 30.0
0.4 0.1 3.7 30.0
0.8 0.1 2.7 30.0
0.1 0.0 1.9 30.0
0.1 0.3 0.0 62.0
0.2 0.4 0.0 0.0
0.2 0.4 0.0 0.0
0.0 0.0 0.0 0.0 100% pure creatine monohydrate
0.2 0.6 2.5 60.0
0.2 0.6 2.5 63.0
5.5 1.1 11.3 67.0
0.0 0.0 1.4 15.0
0.1 0.1 0.0 0.0
0.7 0.5 0.0 0.0
0.0 0.0 100.0 100.0
1.5 0.8 0.0 0.0
0.0 0.0 0.7 0.0
11.7 4.2 0.6 0.0 Cholesterol: 615 mg per 100 g
0.0 0.1 2.4 20.0
3.8 1.4 0.8 0.0 Cholesterol: 420 mg per 100 g
0.2 0.3 47.9 61.0
29.0 40.3 0.0 0.0 Great source of omega-3 fatty acids
0.2 0.3 0.0 0.0
0.0 0.0 0.7 60.0
0.1 0.1 0.0 0.0
0.0 0.0 100.0 20.0
0.0 0.2 1.0 30.0
1.9 0.9 0.0 0.0
0.0 0.0 14.2 55.0 High in glucose and fructose
0.0 0.0 7.0 25.0 Great source of vitamin C
0.0 0.0 15.5 46.0 High in glucose and fructose
0.1 0.2 0.0 0.0
0.8 0.7 0.0 0.0
1.3 0.4 1.1 0.0
45.7 7.9 4.3 15.0
3.7 2.1 0.0 0.0
0.0 0.0 82.1 55.0
0.0 0.1 8.1 60.0
1.6 0.7 0.0 0.0
7.0 1.7 0.0 50.0
0.1 0.3 0.0 15.0
0.4 0.8 12.9 70.0 Great source of vitamins and minerals but also contains lots of sugar
0.0 0.0 100.0 45.0
2.4 0.5 0.0 0.0
0.0 0.1 2.4 20.0
0.2 0.5 2.0 30.0
0.0 0.1 0.8 15.0
0.0 0.0 0.5 15.0
0.1 0.3 8.5 30.0
0.3 0.2 0.0 0.0
0.2 0.6 2.7 47.0 Glycemic Index: 47 (boiled)
5.5 3.4 0.0 0.0
0.0 0.0 0.0 95.0
0.2 0.0 52.0 30.0
0.3 0.0 5.2 32.0
0.7 0.1 5.1 31.0
1.1 0.2 5.1 31.0
0.0 0.0 5.1 33.0
0.8 0.2 5.3 30.0
0.8 2.1 0.0 66.0
6.6 0.8 1.0 0.0
4.5 0.5 1.1 0.0
0.1 1.1 0.0 30.0
0.0 0.2 2.0 15.0
0.5 0.6 0.0 0.0
7.1 13.6 3.8 63.0
7.1 2.0 0.0 55.0
0.1 0.1 7.9 43.0
1.3 1.3 1.9 50.0
2.2 2.5 0.0 60.0 Great source of carbohydrates with low glycemic index
3.3 3.3 0.8 65.0 Great source of carbohydrates with low glycemic index; great to add t
0.0 0.0 1.2 35.0
73.0 10.5 0.0 0.0 Monounsaturated fatty acids: 72.96 g
7.9 0.9 0.0 15.0 Contains lots of monounsaturated fatty acids
0.0 0.0 4.2 15.0
0.6 0.4 0.0 0.0
0.9 0.8 0.0 70.0
0.0 0.0 5.9 59.0
25.6 0.8 0.0 0.0
0.1 0.1 8.4 42.0
0.3 0.4 41.7 35.0
23.7 13.9 9.2 40.0
24.6 15.7 4.2 18.0
0.0 0.0 9.8 38.0
0.2 0.5 8.0 43.0
40.8 21.6 4.0 20.0
0.0 0.1 2.4 15.0
0.0 0.1 4.2 15.0
0.0 0.0 0.0 15.0
0.0 0.1 1.1 15.0
0.0 0.0 9.9 59.0
0.0 0.0 10.0 46.0
0.0 0.0 14.3 49.0
23.8 13.7 7.7 15.0
24.2 13.9 7.8 15.0
0.1 0.0 9.9 39.0
0.1 0.1 38.1 40.0
0.1 0.5 0.0 0.0
0.9 1.4 0.7 65.0
1.1 1.9 0.9 60.0
9.8 23.2 0.5 60.0
20.0 4.8 0.0 0.0
1.4 0.6 0.0 0.0
2.4 0.6 0.0 0.0
0.0 0.0 0.8 85.0
16.0 16.0 0.4 56.0
0.0 0.1 1.0 85.0
0.0 0.0 1.2 85.0
0.0 0.0 1.4 70.0
0.0 0.0 3.0 30.0
0.0 0.0 1.9 15.0
0.1 0.0 59.2 62.0
0.1 0.4 4.4 25.0
1.0 1.0 0.9 82.0
1.1 1.0 0.9 55.0
0.2 0.2 0.1 58.0
0.2 0.2 0.0 70.0
0.2 0.1 0.0 62.0
0.2 0.1 0.0 0.0
0.2 0.8 1.0 34.0
0.0 0.0 0.0 15.0
0.3 0.7 0.0 0.0 Cholesterol: 152 mg
22.8 57.7 0.0 0.0
4.4 11.3 7.3 18.0
1.3 3.2 0.0 30.0
1.5 3.8 0.0 15.0
0.2 0.6 2.7 40.0 Contains lots of vitamins and minerals
0.2 0.6 0.0 37.0 Contains lots of vitamins and minerals
0.0 0.2 0.4 15.0
0.0 0.2 0.4 15.0
0.0 0.1 2.2 15.0
0.1 0.5 0.0 0.0
2.7 2.1 0.0 20.0
0.0 0.2 4.9 40.0
0.0 0.0 97.0 60.0
0.0 0.0 97.8 66.0
0.0 0.0 99.8 63.0
19.5 65.7 0.0 0.0 Great source of vitamin E
0.0 0.0 4.2 61.0
1.5 0.9 0.0 0.0
0.7 0.5 0.0 0.0
0.0 0.1 2.6 30.0
0.0 0.1 2.4 30.0
0.0 0.1 0.0 30.0
0.0 0.1 0.0 30.0
6.8 11.2 1.0 64.0
3.3 1.5 0.0 0.0
1.6 1.4 0.0 0.0
0.8 1.1 0.0 0.0
0.2 0.3 0.0 0.0
0.9 1.1 0.0 0.0
0.1 0.2 0.0 0.0
0.5 0.7 0.0 0.0
7.4 1.7 0.0 0.0
0.0 0.1 3.8 40.0
1.1 0.3 0.0 0.0
0.0 0.0 0.0 110.0
4.9 4.2 29.7 75.0
6.5 3.9 37.5 77.0
8.9 47.2 2.6 15.0
0.0 0.0 0.0 0.0 Drink at least 2 to 3 liter water per day.
0.0 0.1 6.2 76.0
0.0 0.0 0.0 80.0
0.2 0.8 0.4 50.0
0.2 0.8 0.4 55.0
2.4 0.3 6.0 10.0 Fast absorbing source of protein (2 hours)
0.3 0.0 0.7 0.0 Fast absorbing source of protein (2 hours)
2.0 2.1 0.0 0.0
0.0 0.1 0.5 50.0
0.9 0.1 4.7 30.0
0.0 0.0 7.7 30.0
0.0 0.1 2.5 15.0
0.0 0.0 0.0 - Insert new products only above this row with "Insert Row".
This column you
can populate
yourself
40 41
Translation product name Price
--------------- 0.00
amandelen 0.00
aminozuren, BCAA's 0.00
aminozuren, EAA's 0.00
appelsap 0.00
appelen 0.00
abrikozen 0.00
abrikozen, gedroogd 0.00
asperge 0.00
aubergine 0.00
bananen 0.00
gerst 0.00
bonen, zwart 0.00
bonen, nierboon 0.00
bonen, roze 0.00
bonen, gevlekt 0.00
bonen, rood (nierboon) 0.00
bonen, klein, wit 0.00
snijboon, groen 0.00
snijboon, geel 0.00
bonen, wit 0.00
bonen, wit (navy) 0.00
bonen, geel 0.00
beef jerkey (snack) 0.00
rundsvlees, mager 0.00
rundsvlees, plakjes 0.00
bieten 0.00
bloedworst 0.00
blauwe bes (bosbes) 0.00
brood, meergranen 0.00
brood, haver 0.00
brood, pita, wit 0.00
brood, pita, volkoren 0.00
brood, rozijnen 0.00
brood, rogge 0.00
brood, tarwe 0.00
brood, wit 0.00
brood, wit, toost 0.00
brood, volkoren 0.00
Brinta classic 0.00
broccoli 0.00
brownies 0.00
spruitjes 0.00
boekweit 0.00
boekweit meel 0.00
kool 0.00
kool, rood 0.00
kool, savooie 0.00
koolzaadolie 0.00
kanteloep (wratmeloen) 0.00
wortelsap 0.00
wortelen 0.00
caseïne/melk, concentraat 0.00
caseïne/melk, isolaat 0.00
cashewnoten 0.00
bloemkool 0.00
kaas, gouda 0.00
krieken 0.00
krieken, ingeblikt 0.00
kersen 0.00
kastanje 0.00
kip, borst 0.00
kip, borst, plakjes 0.00
kip, bil 0.00
kip, lever 0.00
kikkererwten 0.00
witloof 0.00
chocolade, zwart, 45-59% cacao 0.00
chocolade, bruin 0.00
chocolade, wit 0.00
chocopasta met hazelnoten 0.00
cacaopoeder 0.00
kokosnoot 0.00
kabeljauw 0.00
boerenkool 0.00
maïs, droog 0.00
maïs, rauw 0.00
maïsolie 0.00
cottage cheese, 1% vet 0.00
cottage cheese, 2% vet 0.00
cottage cheese, vet 0.00
cottage cheese, mager 0.00
kouskous 0.00
krab 0.00
krab, ingeblikt 0.00
creatine 0.00
knackebrod, vezelrijk (Wasa) 0.00
knackebrod, rogge (Euroshopper) 0.00
croissanten, boter 0.00
komkommer 0.00
inktvis 0.00
hert, mager 0.00
dextrose (glucose) 0.00
eend, lever, rauw 0.00
eend, vlees zonder vel 0.00
eiwit 0.00
eierdooier 0.00
aubergine 0.00
eieren 0.00
vijgen, droog 0.00
visolie, zalm 0.00
platvis 0.00
lijnzaadolie 0.00
lijnzaad 0.00
frieten 0.00
kikkerbilletjes 0.00
fructose 0.00
look 0.00
gans, lever, rauw 0.00
gans, vlees zonder vel 0.00
druivensap 0.00
pompelmoes 0.00
pompelmoessap 0.00
druiven 0.00
schelvis 0.00
heilbot 0.00
ham (hesp), plakjes 0.00
hazelnoten 0.00
haring 0.00
honing 0.00
honingmeloen 0.00
paardevlees, mager 0.00
hotdog 0.00
boerenkool 0.00
Kellogg's Special K 0.00
Kellogg's Special K chocolade 0.00
Kellogg's Special K rode bessen 0.00
kiwi 0.00
lactose 0.00
lamsvlees, mager 0.00
citroensap 0.00
linzen 0.00
sla, groen 0.00
sla, rood 0.00
limaboon 0.00
lychees 0.00
lychees , gedroogd 0.00
leverpastei 0.00
leverworst 0.00
kreeft 0.00
macaroni, droog 0.00
makreel 0.00
maltodextrine 0.00
melkpoeder, mager, droog 0.00
melk, 1% vet 0.00
melk, halfvolle (1,5%) 0.00
melk, 2% vet 0.00
melk, mager 0.00
melk, volle 0.00
gierst 0.00
mozarella kaas, vet 0.00
mozarella kaas, mager 0.00
muesli, gedroogd fruit en noten 0.00
mungboon 0.00
champignons 0.00
mosselen 0.00
nacho's chips (snack) 0.00
nachos met kaas 0.00
nectarine (perzik) 0.00
noedels, eieren 0.00
haver 0.00
haver, fijn poeder 0.00
okra 0.00
olijfolie 0.00
olijven 0.00
uien 0.00
sinaasappelsap 0.00
sinaasappelen 0.00
struisvogelvlees 0.00
pannekoeken 0.00
papaja's 0.00
pasta, droog 0.00
foie gras, ganzenlever 0.00
perziken 0.00
perziken, gedroogd 0.00
pindakaas (> 90%) 0.00
pinda's, gebrand 0.00
peren 0.00
erwten 0.00
pecannoten 0.00
paprika, groen 0.00
paprika, rood 0.00
paprika, geel 0.00
augurk 0.00
ananas 0.00
ananassap 0.00
ananas, ingeblikt 0.00
pistache noten 0.00
pistache noten, gebrand, zout 0.00
pruimen 0.00
pruimen, gedroogd 0.00
koolvis 0.00
popcorn koekjes 0.00
popcorn, lucht-gepopt 0.00
popcorn, olie-gepopt 0.00
varkensvlees, spek 0.00
varkens, lendestuk, mager 0.00
varkens, ham, mager 0.00
aardappel 0.00
aardappel chips (snack) 0.00
aardappel, rood 0.00
aardapple, wit 0.00
pompoen 0.00
kwark, mager 0.00
radijzen 0.00
rozijnen, gedroogd 0.00
frambozen 0.00
rijstkoekjes (snack) 0.00
rijst, bruin, lange korrel 0.00
rijst, wit, lange korrel 0.00
rijst, wit, medium korrel 0.00
rijst, wit, korte korrel 0.00
zaagbuikvis 0.00
rogge 0.00
zalm 0.00
sjalotten 0.00
garnalen 0.00
sojaolie 0.00
sojabonen 0.00
sojabonen, groen 0.00
sojascheuten 0.00
spaghetti, droog 0.00
spaghetti, droog, verrijkt 0.00
spaghetti, groen, droog 0.00
spaghetti, volkoren, droog 0.00
spinazie 0.00
spinazie, ingeblikt 0.00
pompoen 0.00
inktvis 0.00
inktvis, gefrituurd 0.00
aardbeien 0.00
suiker, bruine 0.00
bloemsuiker 0.00
suiker, tafel (sucrose) 0.00
zonnebloemolie 0.00
zoete aardappel 0.00
zwaardvis 0.00
tilapiavis 0.00
tomaten 0.00
tomaten, ingeblikt 0.00
tomaten, oranje 0.00
tomaten, geel 0.00
tortilla chips (snack) 0.00
forel 0.00
tonijn, blauwvin 0.00
tonijn, blik in eigen nat 0.00
tonijn, geelvin 0.00
kalkoen, ham, plakjes 0.00
kalkoen, borst 0.00
kalkoen, bil 0.00
kalkoen, lever, rauw 0.00
rapen 0.00
kalfsvlees, mager 0.00
vitargo 0.00
wafels, chocolade 0.00
wafels, vanille 0.00
okkernoten 0.00
water 0.00
watermeloen 0.00
waxy maize starch 0.00
tarwe 0.00
tarwemeel, volkoren 0.00
wei, isolaat 0.00
witvis 0.00
yam (zoete aardappel) 0.00
yoghurt, vet 0.00
yoghurt, mager 0.00
courgette 0.00
zz Insert new products only above 0.00
Did'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
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 (t
Watch the demo video in the "How To - Manual" tab to see how to add foods to
Click here: Download complete list of 8000 food products.
excel sheet?
ab of this excel sheet.
download.
his worksheet (tab "8000 More Products").
w to add foods to the "Nutrition Table" tab.
Click here to visite my website True-Natural-BodyBuilding.com
Learn everything you need to know to become big and muscular in the shortest possible time without using ana
Definition TNBB Learn what TRUE Natural BodyBuilding exactly is and how it is defined.
Nutrition Learn everything about how to optimize your nutrition for maximal muscle growth.
Supplements Which supplements really work and how to use them.
Training Proven training principles for fastest possible muscle growth.
Equipment Which weight training equipment to use for optimal results.
Steroids The truth about anabolic steroids and other doping products.
Losing bodyfat How to reduce your bodyfat effectively and stay lean without losing muscle mass.
Injuries How to prevent and recover from injuries.
About me Everything about myself.
True-Natural-BodyBuilding.com
ural-BodyBuilding.com
ssible time without using anabolic steroids.
scle growth.
uscle mass.
ng.com

Diet Plan True Natural Bodybuilding

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True Natural BodyBuilding Training Routine

Muscles Exercises Sets Reps

Also visit the TNBB Beginner Routines

17% 59% 6% 33% 33% 9% 81% 8% 0% 1%

13% 9% 52% 10% 33% 5% 57% 9% 0% 9%

24% 36% 4% 18% 10% 5% 49% 1% 0% 1%

13% 21% 57% 47% 72% 16% 23% 77% 0% 25%

21% 58% 5% 35% 16% 17% 81% 65% 0% 3%

59% 62% 59% 72% 73% 47% 119% 0% 0% 38%

7% 42% 3% 15% 19% 11% 130% 2% 0% 0%

s physical labor 420.000

6% 41% 14% 45% 44% 21% 75% 48% 12% 103%

0% 12% 59% 12% 4% 15% 10% 59% 19% 23%

1% 2% 11% 61% 62% 23% 33% 59% 12% 232%

1% 7% 41% 16% 14% 15% 44% 50% 11% 28%

67% 3% 6% 29% 32% 18% 46% 54% 14% 56%

0% 13% 60% 10% 4% 15% 2% 61% 21% 22%

2% 3% 0% 34% 85% 15% 74% 27% 8% 25%

0% 0% 20% 16% 18% 5% 3% 61% 7% 51%

- 16% 108% 26% 60% 88% 77% 94% - 95%

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

214% 148% 90% 66% 247% 26% 42% 32% 40%

179% 52% 43% 16% 158%

sugars of total carbs

Cholesterol: 420 mg per 100 g

Great source of carbohydrates

Contains lots of fructose

Great source of vitamin C

tonijn, blik in eigen nat 0.00

kalkoen, borst 0.00

muesli, gedroogd fruit en noten 0.00

kwark, mager 0.00

Post-workout shake milk, nonfat (skimmed) 500 gr 170 17 25 0

What else to do to lose body fat

ht be a bit tricky in the beginning,

methods. The results are displayed in colums H, J and L.

kcal for a female and 1700 kcal for a male adult.

played in fields H8 and J8.

t value in drop down list B9.

at the bottom of the page.

to reach your goal.

s, asparagus, bananas, beans, beets, blueberries,

, sweet potato and cereals.

airclimber) to stimulate your metabolism and burn extra calories.

ch exercise. Increase the poundages as you get stronger.

ssible time without using anabolic steroids.

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