Diet Plan True Natural Bodybuilding v3.7

TRUE-NATURAL-BODYBUILDING.
COM
Fill in
male
39
187.9
131.8
Gender (male / female) :

Age :
Length (cm) :
1 inch = 2.54 cm
Bodyweight (kg) :
1 kg = 2.205 lb
Body fat % :
Maintenance
Lean body mass (kg) :
Cut
Activity level :
Bulk
Target
2
30%
50%
20%
Protein :
Carbs :
Fat :
Time / Meal
sex
years
cm
kg
%
? kg
1.200 activity
Product
TOTAL:
1,936 Kcal
581 kcal
968 kcal
387 kcal
Quantity
Unit
100%
07.30 (1)
Breakfast
Body Mass Index

BMI:
37.3
Lean BMI:
?
Metabolic Rate
Basal Metabolic Rate :
Maintenance :
Cut :
-30%
Bulk :
+10%
242 kcal/m
gram per
145 gr
242 gr
43 gr
Kcal
Protein (g)
3,787
29%
98
100 gr
143
13
39
100 gr
247
13
166
250 gr
118
0-
0-
0-
0-
0-
508
27
Total
Energy %
21%
% of RDA
10.00 (2)
Morning meal
26%
19%
11
100 gr
89
147
500 gr
170
17
53
30 gr
113
25
234
5 gr
44
0-
0-
0-
0-
416
43
Total
Energy %
40%
% of RDA
21%
30%
12.30 (3)
245
150 gr
192
35
Lunch
186
125 gr
75
171
100 gr
371
13
164
100 gr
115
257
Total
300 gr
0-
0-
0-
753
50
Energy %
% of RDA
27%
39%
34%
15.00 (4)
Afternoon meal
200 gr
92
147
250 gr
85
53
30 gr
113
25
40
30 gr
98
234
0 gr
0-
0-
0-
387
37
Total
Energy %
38%
% of RDA
20%
25%
17.30 (5)
247
150 gr
186
29
Dinner
210
100 gr
360
41
100 gr
34
234
10 gr
88
257
300 gr
0-
0-
0-
668
39
Total
Energy %
23%
35%
27%
20.00 (6)
% of RDA
166
250 gr
118
Post-workout shake
147
500 gr
170
17
261
30 gr
102
0-
0-
0-
0-
0-
389
23
Total
Energy %
23%
20%
16%
21.00 (7)
% of RDA
152
100 gr
340
10
Snack
257
300 gr
0-
0-
0-
0-
0-
0-
340
10
Total
Energy %
10%
% of RDA
22.30 (8)
203
400 gr
18%
7%
251
48
Bed time meal
59
100 gr
75
257
300 gr
0-
0-
0-
0-
0-
326
49
17%
59%
34%
Total
Energy %
% of RDA
Recommended daily intake for your kcals (vitamins-minerals in mcg):
TOTAL gram:
TOTAL Kcal:
TOTAL%
277
3,787
TARGET gram:
DIFFERENCE [ TOTAL - TARGET ] gram:
DIFFERENCE [ TOTAL - TARGET ] Kcal:
Please read the tab "How To - Manual" before using this excel sheet.
To download the latest version of this Excel file visit my website:
This is version 3.7 of this excel workbook.
1,107
29%
145
+1,851
+132
+526
TRUE-NATURAL-BODYBU
Copyright 2008 True-Natural-Bodybuilding.com.
kg/m
kg/m2
Katch - McArdle
best method
uses body fat %
Mifflin - St. Jeor

good method
uses age
Harris - Benedict
not so good method
uses age
?
?
kcal
?
kcal
?
8
meals
18 gr
30 gr
5 gr
kcal per day

2,304
kcal per day
2,556
kcal per day
kcal per day
2,765
kcal per day
3,067
kcal per day
kcal per day
1,936
kcal per day
2,147
kcal per day
kcal per day
3,042
kcal per day
3,373
kcal per day
Recommended Dietary Allowances for a 2500 kcal diet (vitamin-mineral intake in mcg) :
3,000
1,200
1,300
16,000
5,000
Tolerable Upper Intake Levels (daily vitamin-mineral intake in mcg) :
10,000
35,000
-
Carbs (g)
Vit A (IU)
Vit B-1
Vit B-2
Vit B-3
Vit B-5
57%
Fat (g)
180%
321%
569%
345%
430%
10
487
69
478
70
1,438
41
353
216
4,714
686
28
438
98
53
503
450
14
928
520
747
5,287
2,574
70
15%
55%
24%
29%
32%
40%
56%
74%
43%
66%
23
64
31
73
665
334
25
75
225
910
470
1,785
49
139
256
983
1,135
2,119
46%
14%
20%
15%
6%
28%
98%
9%
55%
29
12
66
8,699
186
19
63
128
26
355
75
90
60
1,700
431
11
403
37
15
100
17
494
233
152
10,791
632
21%
25%
15%
87%
16%
53%
20%
41%
39%
23
42
34
146
98
12
38
113
455
235
893
20
134
65
1,910
302
56
42
289
554
2,291
1,293
2%
31%
55%
18%
33%
58%
4%
23%
4%
75
375
5,295
79
70
48
1,600
1,342
623
71
117
639
573
10
17
623
216
540
7,534
1,915
90
54%
22%
37%
39%
27%
23%
54%
61%
49%
28
438
98
53
503
450
25
75
225
910
470
1,785
22
134
65
1,910
302
515
457
1,027
2,882
2,537
74
74%
3%
31%
3%
22%
49%
102%
23%
66%
78
546
910
1,030
12,150
4,600
78
546
910
1,030
12,150
4,600
79%
11%
32%
11%
24%
98%
102%
98%
119%
164
84
660
512
860
12
19
726
16
39
170
105
890
100
699
682
965
4%
3%
38%
11%
69%
6%
25%
2,323
929
1,006
12,387
3,871
4,177
2,979
5,731
42,751
16,635
31
38%
13%
549
2,194
57%
242
+307
+1,226
63
568
15%
43
+20
+181
% of Recommended Daily Intake (red means your vitamin-mineral intake is too low ; your target value is 1
180%
321%
569%
345%
430%
% of Upper Safety Limit (red means your vitamin-mineral intake is too high) :
42%
TRUE-NATURAL-BODYBUILDING.COM
pyright 2008 True-Natural-Bodybuilding.com. All content is copyright protected.
122%
Activity level is a value between 1.2 and 1.9 used to caluclate your maintenance calorie level (maintenance = BMR x activity level
Warning: people on drugs (caffeine, ephedrine, thyroid hormones, steroids, DNP, etc.) may have values up to twice as high as indic
1.200
= Sedentary: little or no excercise and desk job
1.375
= Lightly active: light exercise / sports 1-3 days per week
1.550
= Moderately active: moderate exercise / sports 3-5 days per week
1.650
= Intense weight training program / sports 4-5 days per week
1.725
= Very active: intense exercise / sports 6-7 days per week
1.900
= Extra active: long and hard daily exercise / daily sports plus physical labor
cal diet (vitamin-mineral intake in mcg) :
Reference : http://en.wikipedia.org/wiki/Dietary_Reference_Intake
1,300
400
2
90,000
200
15,000
120
neral intake in mcg) :
Reference : http://en.wikipedia.org/wiki/Dietary_Reference_Intake
100,000
1,000
2,000,000
2,000
1,000,000
Vit B-6
Vit B-9
Vit B-12
Vit C
Vit D (IU)
Vit E
Vit K
432%
237%
933%
380%
34%
171%
127%
143
47
50
970
209
50
550
78
60
75,250
500
430
157
75,250
50
2,020
43%
51%
69%
108%
32%
17%
9%
367
20
8,700
100
185
25
50
2,054
552
45
8,700
2,204
55%
15%
135%
12%
0%
19%
1%
326
94
11,750
25
142
18
110
900
1,650
570
27
12,650
1,785
57%
9%
94%
18%
0%
15%
3%
36
1,800
20
93
13
25
102
13
246
231
26
1,800
291
23%
8%
67%
3%
0%
3%
1%
345
585
145
175
63
89,200
780
102
4,108
665
81
89,200
5,473
102
66%
26%
21%
128%
2%
47%
110%
78
60
75,250
500
185
25
50
102
13
246
365
98
75,250
796
36%
32%
135%
108%
0%
7%
1%
1,220
243
7,200
1,220
243
7,200
121%
78%
196%
0%
0%
62%
3%
272
48
40
44
2,000
316
56
2,000
40
31%
18%
215%
3%
0%
0%
0%
1,006
310
69,678
155
11,613
93
4,348
733
17
264,850
53
19,809
118
380%
34%
171%
127%
13%
3%
2%
r vitamin-mineral intake is too low ; your target value is 100%) :

432%
237%
933%
mineral intake is too high) :

4%
73%
e calorie level (maintenance = BMR x activity level).

, etc.) may have values up to twice as high as indicated below.
550,000
1,000,000
900
8,000
420,000
2,300
700,000
3,500,000
2,500,000
10,000
45,000
770,000
11,000
4,000,000
Choline
Calcium
Copper
Iron
Magnesium Manganese
Phosphorus
160%
450%
389%
461%
220%
536%
725%
251,100
53,000
102
1,830
12,000
38
191,000
26,500
107,000
377
2,430
82,000
2,135
202,000
15,500
25,000
55
250
25,000
53
42,500
293,100
185,000
534
4,510
119,000
2,226
435,500
69%
24%
77%
73%
37%
125%
80%
9,800
5,000
78
260
27,000
270
22,000
78,000
610,000
65
150
55,000
15
505,000
621,000
10
87,810
1,236,000
143
410
82,000
285
527,000
21%
160%
21%
7%
25%
16%
97%
21,000
59
1,455
49,500
29
325,500
6,875
20,000
134
350
18,750
8,750
21,000
289
1,300
53,000
917
189,000
10,300
88,000
251
3,300
4,000
20
3,000
17,175
150,000
732
6,405
125,250
966
526,250
4%
19%
105%
103%
39%
54%
97%
3,600
16,000
24
240
10,000
148
14,000
39,000
305,000
33
75
27,500
252,500
621,000
9,360
10,200
115
1,164
41,400
1,140
103,800
51,960
952,200
171
1,479
78,900
1,295
370,300
12%
123%
25%
24%
24%
73%
68%
88,650
7,500
165
2,025
30,000
456,000
9,000
110
800
35,000
1,100
108,000
18,700
47,000
49
730
21,000
210
66,000
20
107,370
63,500
324
3,555
86,000
1,310
630,000
25%
8%
46%
57%
26%
74%
116%
15,500
25,000
55
250
25,000
53
42,500
78,000
610,000
65
150
55,000
15
505,000
9,360
10,200
115
1,164
41,400
1,140
103,800
102,860
645,200
235
1,564
121,400
1,207
651,300
24%
83%
34%
25%
37%
68%
120%
22,600
390
8,750
78,000
2,177
243,000
22,600
390
8,750
78,000
2,177
243,000
5%
0%
56%
141%
24%
122%
45%
244,000
112
560
20,000
12
536,000
10,000
68
1,320
6,000
73
10,000
254,000
180
1,880
26,000
85
546,000
0%
33%
26%
30%
8%
5%
101%
425,812
774,203
697
6,194
325,165
1,781
541,942
682,875
3,485,900
2,709
28,553
716,550
9,550
3,929,350
160%
450%
389%
461%
220%
536%
725%
20%
139%
27%
63%
93%
87%
98%
4,700,000
55
1,500,000
11,000
3,700
38
200
400
2,300,000
40,000
10,000
200
400
Potassium
Selenium
Sodium
Zinc
Water (g)
Fiber (g)
Cholesterol (mg)
187%
1008%
491%
272%
142%
125%
413%
134,000
32
140,000
1,110
76
423
248,000
40
472,000
1,800
39
460,000
10,000
100
219
842,000
72
622,000
3,010
334
423
23%
170%
54%
35%
12%
26%
273%
358,000
1,000
150
75
780,000
16
210,000
2,100
454
10
111,000
33,000
1,249,000
17
244,000
2,250
529
10
34%
39%
21%
26%
18%
9%
6%
355,500
99
75,000
720
111
63
155,000
1,250
125
104
223,000
63
6,000
1,410
10
8,000
872,000
220
80
300
741,500
163
954,250
2,475
605
63
20%
383%
82%
29%
21%
27%
41%
202,000
8,000
40
176
390,000
105,000
1,050
227
111,000
33,000
121,500
21
60,000
879
824,500
29
206,000
1,969
407
23%
68%
18%
23%
14%
12%
3%
448,500
56
1,557,000
3,540
108
101
86,000
1,000
1,160
13
316,000
33,000
410
89
300
850,500
58
1,591,000
5,110
510
101
23%
136%
137%
60%
18%
9%
65%
460,000
10,000
100
219
780,000
16
210,000
2,100
454
10
121,500
21
1,500
879
1,361,500
37
221,500
3,079
677
10
37%
87%
19%
36%
24%
15%
6%
486,000
17
231,000
3,650
300
486,000
17
231,000
3,650
306
13%
41%
20%
43%
11%
25%
0%
344,000
36
1,624,000
1,520
324
28
95,000
7,000
70
80
300
439,000
36
1,631,000
1,590
704
28
12%
85%
140%
19%
25%
3%
18%
3,638,756
43
1,161,305
8,516
2,865
29
155
6,794,000
429
5,700,750
23,133
4,071
37
640
187%
1008%
491%
272%
142%
125%
413%
107%
248%
58%
41%
18%
160%
Saturated fat (g) MonoUns fat (g) PolyUns fat (g) Sugars (g)
Glycemic Index Glycemic Load
25%
40%
34%
39%
51
279
71
29
22
52
14
28
63
44
34%
48%
18%
41%
12
53
12
25
33
10
39
42
20
21%
23%
56%
80%
18
49
10
42
31
15
20
42
42
19%
60%
21%
20%
19
42
13
33
10
50
10
35
42
23
43%
28%
29%
62%
70
56
15
63
57
19%
23%
57%
2%
22
52
14
25
33
55
12
47
47
34
41%
25%
34%
64%
31
60
47
31
60
47
18%
53%
29%
40%
12
30
41
12
37
12
96%
2%
2%
38%
14
23
19
215
51
279
25%
40%
34%
39%
sugars of total carbs
Comments
Cholesterol: 420 mg per 100 g
0
Great source of vitamin C
0
0
0
0
0
Great source of carbohydrates

0
Slow absorbing source of protein (7 hours)
Great source of vitamin E
0
0
0
0
0
0
Glycemic Index: 42 (boiled)
Contains lots of monounsaturated fatty acids
Drink at least 2 to 3 liter water per day.
0
0
0
Contains lots of fructose

0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
Great source of vitamins and minerals but also contains lots of sugar
0
0
0
0
0
0
0
0
0
0
0
0
Translation product name

eieren
brood, volkoren
sinaasappelsap
-----------------------------------------------------------------------
bananen
melk, mager
casene/melk, concentraat
zonnebloemolie
---------------------------------------------------------
tonijn, blik in eigen nat

ananas, ingeblikt
pasta, droog
olijven
water
-------------------------------------------
appelsap
melk, mager
Brinta classic
zonnebloemolie
-------------------------------------------
kalkoen, ham, plakjes

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

water
-------------------------------------------------------------------------------------
kwark, mager
krieken, ingeblikt
water
-----------------------------------------------------------------------
4/25/2013
141996288.xls.ms_office
Page 25
TRUE-NATURAL-BODYBUILDING.COM
Gender (male / female) :
Age :
Length (cm) :
Bodyweight (kg) :
Lean body mass (kg) :
Body fat % :
Activity level :
Body Mass Index =
Lean Body Mass Index =
Metabolic Rate
Basal Metabolic Rate :
Maintenance :
Cut :
Bulk :
Target
Protein :
Carbs :
Fat :
Time / Meal
07.30 (1)
Breakfast
10.00 (2)
Morning meal
12.30 (3)
Lunch
15.00 (4)
Afternoon meal
male
39
187.9
131.8
?
2
37.3 kg/m
2
? kg/m
-30% kcal
+10% kcal
cut
sex
years
cm
=
6 ' 2.0 ''
kg
=
291 lbs
kg
=
? lbs
%
1.200 activity
(value between 1.2 and 1.9)
Katch - McArdle
Mifflin - St. Jeor
best method
good method
uses lean body mass
uses age
? kcal per day
2304 kcal per day
? kcal per day
2765 kcal per day
? kcal per day
1936 kcal per day
? kcal per day
3042 kcal per day
1,936 Kcal
30%
50%
20%
581 kcal
968 kcal
387 kcal
Quantity
Unit
100 gr
100 gr
250 gr
0 0 0 0 0 -
Product
eggs
bread, whole-wheat
orange juice
----------------------------------------------------------------------Total
Energy %
% of Daily Required Amount
bananas
milk, nonfat (skimmed)
casein/milk, concentrate
sunflower oil
--------------------------------------------------------Total
Energy %
tuna, canned in water
pineapple, canned
pasta, dry
olives
water
------------------------------------------Total
Energy %
apple juice
Brinta classic (whole grain wheat flour)
sunflower oil
------------------------------------------Total
Energy %
100
500
30
5
0
0
0
0
gr
gr
gr
gr
-
150
125
100
100
300
0
0
0
gr
gr
gr
gr
gr
-
200
250
30
30
0
0
0
0
gr
gr
gr
gr
gr
-
grams per day

145 gr
242 gr
43 gr
Kcal
Protein (g)
143
13
247
13
118
2
0
0
0
0
0
0
0
0
0
0
508
27
21%
26%
19%
89
1
170
17
113
25
44
0
0
0
0
0
0
0
0
0
416
43
40%
21%
30%
192
35
75
1
371
13
115
1
0
0
0
0
0
0
0
0
753
50
27%
39%
34%
92
0
85
8
113
25
98
3
0
0
0
0
0
0
0
0
387
37
38%
20%
25%
True-Natural-Bodybuilding.com
grams per meal

18 gr
30 gr
5 gr
Carbs (g) Fat (g)
1
10
41
3
28
0
0
0
0
0
0
0
0
0
0
0
70
14
55%
24%
29%
32%
23
0
25
0
1
1
0
5
0
0
0
0
0
0
0
0
49
7
46%
14%
20%
15%
0
4
19
0
75
2
6
11
0
0
0
0
0
0
0
0
100
17
53%
20%
41%
39%
23
0
12
0
1
1
20
1
0
0
0
0
0
0
0
0
56
2
58%
4%
23%
4%
4/25/2013
141996288.xls.ms_office
Target
cut
1,936 Kcal
grams per day

grams per meal
145 gr
18 gr
242 gr
30 gr
43 gr
5 gr
Product
Kcal
Protein (g) Carbs (g) Fat (g)
turkey ham, sliced
186
29
4
6
rice, white, medium-grain
360
7
79
1
broccoli
34
3
7
0
sunflower oil
88
0
0
10
water
0
0
0
0
--------------0
0
0
0
--------------0
0
0
0
--------------0
0
0
0
Total
668
39
90
17
Energy %
23%
54%
22%
35%
27%
37%
39%
20.00 (6)
orange juice
250 gr
118
2
28
0
Post-workout shake
500 gr
170
17
25
0
wheat flour, whole-grain
30 gr
102
4
22
1
--------------0 0
0
0
0
--------------0 0
0
0
0
--------------0 0
0
0
0
--------------0 0
0
0
0
--------------0 0
0
0
0
Total
389
23
74
1
Energy %
23%
74%
3%
20%
16%
31%
3%
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%
18%
7%
32%
11%
22.30 (8)
quark, nonfat (curd cheese, fromage frais) 400 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%
17%
34%
13%
3%
Energy
Protein
Carbs
Fat
TOTAL gram:
277
549
63
TOTAL Kcal:
3,787 Kcal
1,107
2,194
568
% of TOTAL Kcal:
29%
57%
15%
TARGET gram:
1,936 Kcal
145
242
43
DIFFERENCE [ TOTAL - TARGET ] gram:
+132
+307
+20
DIFFERENCE [ TOTAL - TARGET ] Kcal:
+1,851 Kcal
+526
+1,226
+181
This is a printable result page of the full excel workbook. You can easily copy it into another workbook (copy/paste/paste-special-values).
Protein :
Carbs :
Fat :
Time / Meal
17.30 (5)
Dinner
30%
50%
20%
581 kcal
968 kcal
387 kcal
Quantity
Unit
150 gr
100 gr
100 gr
10 gr
300 gr
0 0 0 -
Download the latest version of the complete True Natural Bodybuilding diet plan excel sheet
Page 26
How to use this Excel sheet

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

Windows Media Video (.wmv)
For working conveniently with this large excel sheet it is recommended to go to Excel's full screen mode (View - Full Screen).
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
Some fields require special attention:
Field C6: fill in your body fat percentage as measured with a body fat caliper as depicted at the bottom of the webpage:
C6 should be left empty of filled with "?" if you don't know your body fat percentage correctly.
Field C8: fill in your personal activity factor as explained in Field N1. Estimating your activity level (somewhere between 1.2 and 1
but when you have been counting your calories and monitoring your sports activities and physical labor for a while you w
Based on your gender, age, length, bodyweight, body fat % and activity level your daily caloric need is calculated according to 3 diff
If you don't have a reasonable estimate of your body fat % you should use the results in fields J5-J8, otherwise the results in fields H
In Fields H6 and J6 you find estimates of your maintenance caloric level, which is the amount of calories you need to eat every day
If you want to lose weight (cut) you should eat less calories, and if you want to gain weigth (bulk) you should eat more calories than
An efficient diet to lose weight (cut) should contain between 10 and 30% less calories than your maintenance level with a minimum
Field F7:
fill in your preferred cut% to calculate how many calories you should eat if you want to lose bodyweigth. The result will b
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
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 th
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 hig
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 blu
The tab "Printable Report" contains a convenient summary report of your diet plan that can be printed on paper or copied int anoth
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 e
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
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,
broccoli, cabbage, carrots, cauliflower, cherries ,chicory, cucumber, eggplant, grapefruit, grapes, kale, kiwi fruit, lentils, lettuce, mus
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, co
Each meal should contain some lean protein products (preferably from animal origin) such as chicken or turkey breast, egg whites,
Nuts, soy and beans are some vegetable products that contain lots of protein. Protein powders (whey, casein and egg) are great su
Each meal should contain a small amount of fats, mainly unsaturated fats from fish or vegetable origin such as nuts, olives, olive oil
Fresh, natural, unprocessed products (e.g. apples, tomatoes, steak, milk, potatos) are always better than processed food (e.g. apple
Choose foods that contain lots of fiber, vitamins and minerals and have a rather low glycemic index. Avoid sugar (sucrose), high-fru
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 machin
And it should be combined with weight training to keep or increase your lean muscle mass while dieting.The more lean muscle you
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)
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 rep
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 ma
Visit my free website:
Learn about losing body fat:
Learn about building muscle mass:
Demo video:
Demo video:
Losing Body Fat
How to Get Big
Flash Video (.swf)
Flash Video (.swf)

el's full screen mode (View - Full Screen).
for each of your meals the food products in the white drop down lists.
depicted at the bottom of the webpage:

Body Fat Caliper
percentage correctly.
your activity level (somewhere between 1.2 and 1.9) might be a bit tricky in the beginning,
orts activities and physical labor for a while you will be able to do it more accurately.
daily caloric need is calculated according to 3 different methods. The results are displayed in colums H, J and L.
lts in fields J5-J8, otherwise the results in fields H5-H8 are the most accurate.
he amount of calories you need to eat every day to maintain your bodyweigth.
weigth (bulk) you should eat more calories than your maintenance level.
es than your maintenance level with a minimum of 1200 kcal for a female and 1700 kcal for a male adult.
at if you want to lose bodyweigth. The result will be displayed in fields H7 and J7.
ories than your maintenance level.

eat if you want to gain bodyweigth. The result will be displayed in fields H8 and J8.
alculated in fileds H6-H8 or J6-J8.

ting the values in F7 and F8, and by picking the right value in drop down list B9.
otein (30% recommended). Yes, this must be high.

rbohydrates (50-55% recommended).
t (15-20% recommended).
ut the quantities you eat.

n be found in the tab "8000 More Products".
utomatically calculated and displayed in bold blue font at the bottom of the page.
that can be printed on paper or copied int another excel workbook (copy/paste/paste-special - values).
at and/or gain muscle mass
C9 the right amount of calories that you need to eat daily to reach your goal.
eals per day (5 for females) more or less equal in size (kcals) and nutrient ratio (protein/carbs/fat).
ther, fysically very active, etc.)
in fiber, vitamines and minerals such as apples, apricots, asparagus, bananas, beans, beets, blueberries,
efruit, grapes, kale, kiwi fruit, lentils, lettuce, mushrooms, nectarine, onions, oranges, papayas, pears,
tomatoes and zucchini.
read, brown rice, potatoes, yams, pasta, oats, couscous, sweet potato and cereals.
n) such as chicken or turkey breast, egg whites, non-fat milk, non-fat cheese and yogurt, low-fat meat and fish.
ein powders (whey, casein and egg) are great substitutes.
or vegetable origin such as nuts, olives, olive oil, sunflower oil, flaxseed oil. A couple of egg yolks are also okay.
are always better than processed food (e.g. apple pie, ketchup, sausages, ice cream, french fries, sugar or HFCS).
w glycemic index. Avoid sugar (sucrose), high-fructose corn syrup (HFCS), alcohol, saturated fat and cholesterol.
stationary bike, elliptical machine, rowing machine or stairclimber) to stimulate your metabolism and burn extra calories.
cle mass while dieting.The more lean muscle you have, the higher your metabolism will be throughout the day.
rate at 130 (low intensity) to 170 (high intensity) beats per minute to burn extra calories.
ses per muscle group. Do 3 to 4 sets of 8-12 reps for each exercise. Increase the poundages as you get stronger.
ensure optimal results and prevent injuries.
and building lean muscle mass?
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
Product
Quantity
Unit
--------------1almonds
100 gr
amino acids, BCAA's
100 gr
amino acids, EAA's
100 gr
apple juice
100 gr
apples
100 gr
apricots
100 gr
apricots, dried
100 gr
asparagus
100 gr
aubergine (eggplant)
100 gr
bananas
100 gr
barley
100 gr
beans, black
100 gr
beans, kidney
100 gr
beans, pink
100 gr
beans, pinto
100 gr
beans, red (kidney)
100 gr
beans, small white
100 gr
beans, snap, green
100 gr
beans, snap, yellow
100 gr
beans, white
100 gr
beans, white (navy)
100 gr
beans, yellow
100 gr
beef jerky (snack)
100 gr
beef, lean
100 gr
beef, sliced
100 gr
beets
100 gr
blood sausage
100 gr
blueberries
100 gr
bread, multi-grain
100 gr
bread, oatmeal
100 gr
bread, pita, white
100 gr
bread, pita, whole-wheat
100 gr
bread, raisin
100 gr
bread, rye
100 gr
bread, wheat
100 gr
bread, white
100 gr
bread, white, toasted
100 gr
bread, whole-wheat
100 gr
Brinta classic (whole grain wheat flour)
100 gr
broccoli
100 gr
brownies
100 gr
brussels sprouts
100 gr
buckwheat
100 gr
buckwheat flour
100 gr
cabbage
100 gr
cabbage, red
100 gr
cabbage, savoy
100 gr
canola oil
100 gr
cantaloupe, melon
100 gr
carrot juice
100 gr
4
Kcal
0.0
575.0
400.0
400.0
46.0
52.0
48.0
241.0
20.0
24.0
89.0
352.0
341.0
333.0
343.0
347.0
337.0
336.0
31.0
31.0
333.0
337.0
345.0
153.0
141.0
176.0
43.0
379.0
57.0
265.0
269.0
275.0
266.0
274.0
258.0
266.0
266.0
293.0
247.0
325.0
34.0
405.0
43.0
343.0
335.0
25.0
31.0
27.0
884.0
34.0
40.0
carrots
casein/milk, isolate
cashew nuts
cauliflower
cheese, gouda
cherries, sour
cherries, sour, canned
cherries, sweet
chestnut
chicken, breast meat
chicken, breast, sliced
chicken, leg meat
chicken, liver
chicory (witlof)
chocolate, dark, 45-59% cacao
chocolate, milk
chocolate, white
chocolate-flavored hazelnut spread
cocoa powder
coconut
cod
collard
corn (maize), dried
corn (maize), raw
corn oil (maize oil)
cottage cheese, 1% fat
cottage cheese, 2% fat
cottage cheese, fat
cottage cheese, nonfat
couscous
crab
crab, canned
creatine
croissants, butter
cucumber
cuttlefish (squid, inkfish)
deer, lean
dextrose (glucose)
duck, liver, raw
duck, meat without skin
egg white
egg yolk
eggplant (aubergine)
eggs
figs, dried
fish oil, salmon
flatfish (sole, flounder)
flaxseed oil
flaxseeds
french fries
frog legs
fructose
garlic
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
41.0
375.0
374.0
553.0
25.0
356.0
50.0
75.0
63.0
196.0
114.0
79.0
120.0
119.0
17.0
546.0
579.0
598.0
535.0
539.0
541.0
228.0
354.0
82.0
30.0
365.0
86.0
884.0
72.0
86.0
98.0
72.0
376.0
87.0
99.0
0.0
406.0
12.0
79.0
120.0
400.0
136.0
135.0
48.0
317.0
24.0
143.0
249.0
902.0
91.0
884.0
534.0
331.0
73.0
400.0
149.0
goose, liver, raw

goose, meat without skin
grape juice
grapefruit
grapefruit juice
grapes
haddock
halibut
ham (pork), sliced
hazelnuts (filberts)
herring
honey
honeydew melon
horse, lean
hotdog
kale
Kellogg's Special K (cereal)
Kellogg's Special K chocolate (cereal)
Kellogg's Special K red berries (cereal)
kiwi fruit
lactose
lamb, lean
lemon juice
lentils
lettuce, green
lettuce, red
lima beans
litchis
litchis, dried
liver pate
liver sausage
lobster
macaroni, dry
mackerel
maltodextrin
milk powder, nonfat, dry
milk, 1% fat
milk, 1.5% fat
milk, 2% fat
milk, whole (3.25% fat)
millet
mozarella cheese, fat
mozarella cheese, low fat
muesli, dried fruit and nuts
mungo beans
mushrooms, white
mussels
nachos chips (snack)
nachos with cheese
nectarine
noodles, eggs
oats
oats, fine powder
okra
olive oil
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
133.0
161.0
60.0
32.0
38.0
69.0
87.0
110.0
116.0
628.0
158.0
304.0
36.0
133.0
247.0
50.0
379.0
387.0
369.0
61.0
400.0
143.0
21.0
353.0
15.0
16.0
338.0
66.0
277.0
319.0
326.0
90.0
371.0
205.0
400.0
362.0
42.0
46.0
50.0
34.0
61.0
378.0
300.0
254.0
340.0
341.0
22.0
86.0
514.0
306.0
44.0
384.0
389.0
388.0
31.0
884.0
olives
onions
orange juice
oranges
ostrich, meat
pancakes
papayas
pasta, dry
pate de foie gras, goose
peaches
peaches, dried
peanut butter (>90%)
peanuts, roasted
pears
peas
pecans (nuts)
pepper, green, sweet
pepper, red, sweet
pepper, yellow, sweet
pickled cucumber
pineapple
pineapple juice
pineapple, canned
pistachio nuts
pistachio nuts, roasted, salt
plums
plums, dried
pollock
popcorn cakes
popcorn, air-popped
popcorn, oil-popped
pork, bacon
pork, lean loin
pork, leg (ham), lean
potato
potato chips (snack)
potatoes, red
potatoes, white
pumpkin
quark, nonfat (curd cheese, fromage frais)
radishes
raisins, dried
raspberries
rice cakes (snack)
rice, brown, long-grain
rice, white, long-grain
rice, white, medium-grain
rice, white, short-grain
roughy, orange
rye
salmon
shallots
shrimps
soybean oil
soybeans
soybeans, green
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
115.0
40.0
47.0
47.0
115.0
194.0
39.0
371.0
462.0
39.0
239.0
588.0
585.0
58.0
341.0
691.0
20.0
31.0
27.0
11.0
50.0
53.0
60.0
562.0
568.0
46.0
240.0
92.0
384.0
387.0
583.0
458.0
120.0
136.0
77.0
542.0
70.0
69.0
26.0
62.7
16.0
299.0
52.0
387.0
370.0
365.0
360.0
358.0
76.0
338.0
142.0
72.0
106.0
884.0
446.0
147.0
soybeans, sprouted
100 gr
spaghetti, dry
100 gr
spaghetti, dry, enriched
100 gr
spaghetti, spinach, dry
100 gr
spaghetti, whole-wheat, dry
100 gr
spinach
100 gr
spinach, canned
100 gr
squash, summer
100 gr
squid (inkfish, cuttlefish)
100 gr
squid, fried (inkfish, cuttlefish)
100 gr
strawberries
100 gr
sugar, brown
100 gr
sugar, powdered
100 gr
sugar, table (sucrose)
100 gr
sunflower oil
100 gr
sweet potato
100 gr
swordfish
100 gr
tilapia fish
100 gr
tomatoes
100 gr
tomatoes, canned
100 gr
tomatoes, orange
100 gr
tomatoes, yellow
100 gr
tortilla chips (snack)
100 gr
trout
100 gr
tuna, bluefin
100 gr
tuna, canned in water
100 gr
tuna, yellowfin
100 gr
turkey ham, sliced
100 gr
turkey, breast meat
100 gr
turkey, leg meat
100 gr
turkey, liver, raw
100 gr
turnips
100 gr
veal, lean
100 gr
vitargo
100 gr
wafers, chocolate
100 gr
wafers, vanilla
100 gr
walnuts
100 gr
water
100 gr
watermelon
100 gr
waxy maize starch
100 gr
wheat
100 gr
wheat flour, whole-grain
100 gr
whey, concentrate
100 gr
whey, isolate
100 gr
whitefish
100 gr
yam (sweet potato)
100 gr
yogurt, fat
100 gr
yogurt, nonfat
100 gr
zucchini (courgette)
100 gr
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122.0
371.0
371.0
372.0
348.0
23.0
23.0
16.0
92.0
175.0
32.0
380.0
389.0
387.0
884.0
86.0
121.0
96.0
18.0
17.0
16.0
15.0
489.0
148.0
144.0
128.0
108.0
124.0
111.0
108.0
228.0
28.0
116.0
368.0
433.0
441.0
654.0
0.0
30.0
352.0
342.0
339.0
407.0
368.0
134.0
118.0
61.0
56.0
17.0
0.0
5
Protein (g)
0.0
21.2
100.0
100.0
0.1
0.3
1.4
3.4
2.2
1.0
1.1
9.9
21.6
23.6
21.0
21.4
22.5
21.1
1.8
1.8
23.4
22.3
22.0
31.1
21.6
28.1
1.6
14.6
0.7
13.4
8.4
9.1
9.8
7.9
8.5
10.9
7.6
9.0
13.0
11.0
2.8
4.8
3.4
13.3
12.6
1.3
1.4
2.0
0.0
0.8
1.0
6
Carbs (g)
8
Vit A (IU)
Fat (g)
0.0
21.7
0.0
0.0
11.3
13.8
11.1
62.6
3.9
5.7
22.8
77.7
62.4
60.0
64.2
62.6
61.3
62.3
7.0
7.1
60.3
60.8
60.7
2.8
0.0
5.7
9.6
1.3
14.5
43.3
48.5
55.7
55.0
52.3
48.3
47.5
50.6
54.4
41.3
65.0
6.6
63.9
9.0
71.5
70.6
5.8
7.4
6.1
0.0
8.2
9.3
0.0
49.4
0.0
0.0
0.1
0.2
0.4
0.5
0.1
0.2
0.3
1.2
1.4
0.8
1.1
1.2
1.1
1.2
0.2
0.1
0.9
1.5
2.6
1.9
5.5
3.8
0.2
34.5
0.3
4.2
4.4
1.2
2.6
4.4
3.3
3.6
3.3
4.0
3.4
2.1
0.4
16.3
0.3
3.4
3.1
0.1
0.2
0.1
100.0
0.2
0.2
0.0
1.0
0.0
0.0
1.0
54.0
1,926.0
3,604.0
756.0
27.0
64.0
22.0
0.0
0.0
0.0
0.0
0.0
0.0
690.0
108.0
0.0
0.0
6.0
0.0
0.0
0.0
33.0
0.0
54.0
0.0
16.0
0.0
0.0
0.0
7.0
0.0
0.0
0.0
3.0
9.0
623.0
69.0
754.0
0.0
0.0
98.0
1,116.0
1,000.0
0.0
3,382.0
19,124.0
9
Vit B-1
10
Vit B-2
0.0
211.0
0.0
0.0
21.0
17.0
30.0
15.0
143.0
39.0
31.0
191.0
900.0
529.0
772.0
713.0
608.0
743.0
82.0
84.0
437.0
775.0
690.0
65.0
66.0
80.0
31.0
70.0
37.0
279.0
399.0
267.0
339.0
177.0
434.0
373.0
455.0
415.0
353.0
447.0
71.0
255.0
139.0
101.0
417.0
61.0
64.0
70.0
0.0
41.0
92.0
0.0
1,014.0
0.0
0.0
17.0
26.0
40.0
74.0
141.0
37.0
73.0
114.0
193.0
219.0
192.0
212.0
215.0
207.0
104.0
105.0
146.0
164.0
330.0
163.0
108.0
190.0
40.0
130.0
41.0
131.0
240.0
97.0
80.0
173.0
335.0
311.0
331.0
337.0
216.0
215.0
117.0
210.0
90.0
425.0
190.0
40.0
69.0
30.0
0.0
19.0
55.0
0.9
83.0
88.0
18.2
1.9
24.9
1.0
0.7
1.1
1.6
21.2
16.8
20.1
16.9
0.9
4.9
6.1
7.8
7.7
5.9
5.4
19.6
3.3
17.8
2.5
9.4
3.3
0.0
12.4
11.8
11.1
10.3
12.8
18.1
20.5
0.0
8.2
0.6
16.2
23.0
0.0
18.7
18.3
10.9
15.9
1.0
12.6
3.3
0.0
18.8
0.0
18.3
3.5
16.4
0.0
6.4
9.6
4.7
1.7
30.2
5.0
2.2
12.2
19.3
16.0
44.2
0.0
2.2
0.0
0.7
4.0
61.2
52.4
45.9
59.4
59.2
62.2
57.9
15.2
0.0
5.7
74.3
18.7
0.0
2.7
3.7
3.4
6.7
77.4
0.0
0.0
0.0
45.8
2.2
0.8
0.0
100.0
3.5
0.9
0.7
3.6
5.7
0.8
63.9
0.0
0.0
0.0
28.9
40.1
0.0
100.0
33.1
0.2
2.7
1.7
43.9
0.3
27.4
0.3
0.1
0.2
1.3
2.6
0.4
3.8
4.8
0.1
31.3
38.3
42.6
29.7
32.1
29.7
13.7
33.5
0.7
0.4
4.7
1.4
100.0
1.0
2.5
4.3
0.3
0.6
1.1
1.2
0.0
21.0
0.2
0.7
2.4
0.0
4.6
6.0
0.2
26.5
0.2
9.9
0.9
100.0
1.2
100.0
42.2
17.4
0.3
0.0
0.5
16,706.0
0.0
0.0
0.0
0.0
563.0
1,283.0
726.0
64.0
26.0
30.0
0.0
61.0
11,078.0
29.0
50.0
50.0
39.0
195.0
30.0
3.0
0.0
0.0
40.0
6,668.0
214.0
187.0
0.0
41.0
74.0
140.0
8.0
0.0
5.0
7.0
0.0
744.0
72.0
375.0
0.0
0.0
39,907.0
79.0
0.0
1,442.0
27.0
487.0
10.0
0.0
33.0
0.0
0.0
0.0
50.0
0.0
9.0
66.0
0.0
0.0
423.0
50.0
30.0
30.0
16.0
27.0
144.0
64.0
18.0
79.0
305.0
62.0
25.0
32.0
34.0
112.0
63.0
85.0
78.0
66.0
76.0
54.0
385.0
155.0
0.0
21.0
41.0
27.0
23.0
163.0
80.0
80.0
0.0
388.0
31.0
9.0
220.0
0.0
562.0
360.0
4.0
176.0
39.0
69.0
85.0
0.0
89.0
0.0
1,644.0
173.0
140.0
0.0
200.0
58.0
0.0
0.0
58.0
60.0
334.0
40.0
39.0
33.0
16.0
100.0
29.0
193.0
1,778.0
27.0
50.0
49.0
78.0
298.0
282.0
170.0
241.0
20.0
65.0
130.0
201.0
55.0
0.0
165.0
198.0
163.0
226.0
78.0
40.0
84.0
0.0
241.0
25.0
910.0
480.0
0.0
892.0
450.0
439.0
528.0
37.0
478.0
82.0
0.0
76.0
0.0
161.0
30.0
250.0
0.0
110.0
16.4
22.8
0.4
0.6
0.5
0.7
18.9
20.8
21.0
15.0
18.0
0.3
0.5
21.4
10.6
3.3
22.5
5.7
12.4
1.1
0.0
20.9
0.4
25.8
1.4
1.3
21.5
0.8
3.8
14.2
14.1
18.8
13.0
18.6
0.0
36.2
3.4
3.3
3.3
3.4
3.2
11.0
22.2
24.3
9.7
25.2
3.1
11.9
8.2
8.1
1.1
14.2
16.9
8.5
2.0
0.0
6.3
0.0
14.8
8.1
9.0
18.1
0.0
0.0
1.0
16.7
0.0
82.4
9.1
0.0
18.4
10.0
71.0
83.3
80.6
14.7
100.0
0.0
6.5
60.1
2.8
2.3
63.4
16.5
70.7
1.5
2.2
0.5
74.7
0.0
100.0
52.0
5.0
4.9
4.8
5.0
4.8
72.9
2.2
2.8
77.8
59.0
3.3
3.7
61.7
32.2
10.6
71.3
66.3
70.7
7.0
0.0
4.3
7.1
0.1
0.1
0.1
0.2
0.7
2.3
3.2
60.8
9.0
0.0
0.1
4.6
14.8
0.7
1.6
5.7
1.0
0.5
0.0
5.9
0.3
1.1
0.2
0.2
0.7
0.4
1.2
28.0
28.5
0.9
1.5
13.9
0.0
0.8
1.0
1.5
2.0
0.1
3.3
4.2
22.4
15.9
4.9
1.6
0.3
2.2
26.1
16.8
0.3
4.4
6.9
7.9
0.1
100.0
30,998.0
40.0
8.0
927.0
7.0
66.0
57.0
157.0
44.0
20.0
93.0
0.0
50.0
0.0
0.0
15,376.0
2,474.0
2,419.0
2,419.0
87.0
0.0
0.0
15.0
39.0
7,405.0
7,492.0
0.0
0.0
0.0
3,300.0
27,667.0
70.0
0.0
167.0
0.0
22.0
47.0
74.5
102.0
15.0
162.0
0.0
676.0
481.0
546.0
23.0
0.0
160.0
0.0
495.0
332.0
62.0
0.0
0.0
375.0
0.0
562.0
129.0
17.0
36.0
42.0
69.0
35.0
60.0
514.0
643.0
92.0
0.0
38.0
130.0
240.0
110.0
1,700.0
1,694.0
1,690.0
27.0
0.0
130.0
41.0
873.0
70.0
64.0
507.0
11.0
10.0
30.0
272.0
6.0
90.0
176.0
0.0
415.0
20.0
29.5
39.0
45.0
46.0
421.0
30.0
18.0
910.0
273.0
81.0
160.0
49.0
170.0
34.0
170.0
763.0
692.0
200.0
0.0
892.0
377.0
15.0
20.0
20.0
70.0
37.0
75.0
218.0
113.0
233.0
38.0
12.0
100.0
280.0
130.0
1,900.0
1,919.0
2,000.0
25.0
0.0
230.0
9.0
211.0
80.0
77.0
202.0
65.0
570.0
600.0
1,030.0
48.0
60.0
312.0
0.0
1,550.0
185.0
185.0
185.0
182.0
169.0
290.0
283.0
303.0
1,030.0
254.0
402.0
210.0
40.0
330.0
27.0
90.0
139.0
125.0
60.0
0.0
0.8
1.1
0.7
0.9
22.9
5.2
0.6
13.0
11.4
0.9
3.6
25.1
23.7
0.4
24.6
9.2
0.9
1.0
1.0
0.3
0.5
0.4
0.5
20.3
21.4
0.7
2.2
19.4
9.7
12.9
7.3
11.6
20.7
20.5
2.0
6.6
1.9
1.7
1.0
12.0
0.7
3.1
1.2
8.2
7.9
7.1
6.6
6.5
16.4
10.3
19.8
2.5
20.3
0.0
36.5
13.0
6.3
9.3
11.0
11.8
0.0
36.7
9.8
74.7
4.7
9.5
61.3
19.6
21.5
15.5
60.4
13.9
4.6
6.0
6.3
2.3
13.1
12.9
15.6
27.5
26.8
11.4
63.9
0.0
80.1
77.9
45.1
0.7
0.0
0.0
17.5
50.8
15.9
15.7
6.5
3.0
3.4
79.2
11.9
81.5
77.2
80.0
79.3
79.2
0.0
75.9
0.0
16.8
0.9
0.0
30.2
11.1
10.7
0.1
0.2
0.1
2.0
2.5
0.1
1.5
43.8
0.3
0.8
50.4
49.7
0.1
1.2
72.0
0.2
0.3
0.2
0.2
0.1
0.1
0.1
45.4
46.0
0.3
0.4
1.0
3.1
4.5
43.6
45.0
3.5
5.4
0.1
36.4
0.1
0.1
0.1
0.3
0.1
0.5
0.7
2.8
2.9
0.7
0.6
0.5
0.7
1.6
6.3
0.1
1.7
100.0
19.9
6.8
403.0
2.0
175.0
225.0
0.0
32.0
1,094.0
0.0
3,333.0
326.0
2,163.0
0.0
0.0
23.0
149.0
56.0
370.0
3,131.0
200.0
191.0
58.0
5.0
50.0
415.0
262.0
345.0
781.0
46.0
72.0
196.0
154.0
37.0
2.0
6.0
2.0
0.0
7.0
8.0
7,384.0
41.0
7.0
0.0
33.0
0.0
0.0
0.0
0.0
0.0
70.0
11.0
40.0
1,190.0
180.0
0.0
22.0
180.0
3.0
46.0
39.0
87.0
205.0
211.0
27.0
90.0
88.0
24.0
2.0
73.0
438.0
12.0
726.0
660.0
57.0
54.0
28.0
0.0
79.0
58.0
102.0
870.0
840.0
28.0
51.0
47.0
75.0
104.0
134.0
281.0
982.0
875.0
80.0
63.0
81.0
71.0
50.0
21.0
12.0
106.0
32.0
61.0
401.0
70.0
70.0
70.0
31.0
316.0
226.0
60.0
28.0
0.0
874.0
435.0
0.0
27.0
21.0
40.0
302.0
217.0
32.0
60.0
299.0
31.0
212.0
105.0
98.0
25.0
215.0
130.0
28.0
85.0
25.0
10.0
32.0
21.0
21.0
160.0
158.0
26.0
186.0
185.0
178.0
83.0
57.0
113.0
337.0
228.0
32.0
230.0
31.0
34.0
110.0
165.0
39.0
125.0
38.0
165.0
93.0
49.0
48.0
48.0
45.0
251.0
380.0
20.0
34.0
0.0
870.0
175.0
13.1
13.0
13.0
13.4
14.6
2.9
2.8
1.2
15.6
17.9
0.7
0.1
0.0
0.0
0.0
1.6
19.8
20.1
0.9
0.8
1.2
1.0
7.8
20.8
23.3
23.6
23.4
19.6
24.6
20.4
17.8
0.9
20.2
0.0
6.6
5.0
15.2
0.0
0.6
0.0
11.3
13.7
80.0
89.0
19.1
1.5
3.5
5.7
1.2
0.0
9.6
74.7
74.7
74.8
75.0
3.6
3.4
3.4
3.1
7.8
7.7
98.1
99.8
100.0
0.0
20.1
0.0
0.0
3.9
4.0
3.2
3.0
65.6
0.0
0.0
0.0
0.0
2.9
0.0
0.0
2.3
6.4
0.0
92.0
72.4
73.6
13.7
0.0
7.6
88.0
75.9
72.6
6.0
0.7
0.0
27.9
4.7
7.7
3.1
0.0
6.7
1.5
1.5
1.6
1.4
0.4
0.5
0.2
1.4
7.5
0.3
0.0
0.0
0.0
100.0
0.1
4.0
1.7
0.2
0.1
0.2
0.3
23.4
6.6
4.9
3.0
1.0
3.8
0.7
2.4
16.4
0.1
3.3
0.0
14.2
15.2
65.2
0.0
0.2
0.0
1.7
1.9
7.0
1.0
5.9
0.2
3.3
0.2
0.3
0.0
11.0
0.0
0.0
461.0
0.0
9,377.0
9,801.0
200.0
33.0
35.0
12.0
0.0
0.0
0.0
0.0
14,187.0
120.0
0.0
833.0
117.0
1,496.0
0.0
3.0
57.0
2,183.0
19.0
60.0
0.0
0.0
0.0
72,382.0
0.0
0.0
0.0
12.0
30.0
20.0
0.0
569.0
0.0
9.0
9.0
0.0
0.0
120.0
138.0
99.0
7.0
200.0
0.0
340.0
90.0
891.0
373.0
488.0
78.0
16.0
48.0
20.0
56.0
24.0
0.0
0.0
0.0
0.0
78.0
37.0
41.0
37.0
45.0
46.0
41.0
15.0
350.0
241.0
8.0
434.0
50.0
41.0
50.0
153.0
40.0
70.0
0.0
203.0
275.0
341.0
0.0
33.0
0.0
387.0
447.0
0.0
0.0
140.0
112.0
29.0
48.0
45.0
0.0
118.0
60.0
400.0
196.0
143.0
189.0
138.0
142.0
412.0
458.0
22.0
0.0
19.0
19.0
0.0
61.0
95.0
63.0
19.0
55.0
34.0
47.0
100.0
330.0
251.0
44.0
47.0
250.0
118.0
210.0
2,590.0
30.0
260.0
0.0
266.0
320.0
150.0
0.0
21.0
0.0
108.0
215.0
0.0
0.0
120.0
32.0
142.0
234.0
94.0
0.0
11
Vit B-3
0.0
3,385.0
0.0
0.0
73.0
91.0
600.0
2,589.0
978.0
649.0
665.0
4,604.0
1,955.0
2,060.0
1,892.0
1,174.0
2,110.0
1,342.0
734.0
752.0
479.0
2,188.0
2,430.0
5,164.0
6,683.0
5,270.0
334.0
1,200.0
418.0
4,042.0
3,136.0
2,142.0
2,840.0
1,495.0
3,805.0
5,190.0
4,385.0
3,926.0
4,714.0
6,365.0
639.0
1,721.0
745.0
7,020.0
6,150.0
234.0
418.0
300.0
0.0
734.0
386.0
12
Vit B-5
0.0
469.0
0.0
0.0
49.0
61.0
240.0
516.0
274.0
281.0
334.0
282.0
899.0
780.0
997.0
785.0
780.0
729.0
225.0
94.0
732.0
744.0
734.0
566.0
638.0
590.0
155.0
600.0
124.0
336.0
341.0
397.0
831.0
387.0
440.0
820.0
203.0
278.0
686.0
1,008.0
573.0
547.0
309.0
1,233.0
440.0
212.0
147.0
187.0
0.0
105.0
228.0
13
Vit B-6
14
Vit B-9
0.0
143.0
0.0
0.0
18.0
41.0
54.0
143.0
91.0
84.0
367.0
260.0
286.0
397.0
527.0
474.0
397.0
439.0
141.0
74.0
318.0
428.0
442.0
386.0
604.0
340.0
67.0
40.0
52.0
263.0
68.0
34.0
265.0
69.0
75.0
119.0
84.0
63.0
209.0
341.0
175.0
35.0
219.0
210.0
582.0
124.0
209.0
190.0
0.0
72.0
217.0
15
Vit B-12
0.0
50.0
0.0
0.0
0.0
3.0
9.0
10.0
52.0
22.0
20.0
23.0
444.0
394.0
463.0
525.0
394.0
386.0
33.0
37.0
388.0
364.0
389.0
10.0
13.0
11.0
109.0
5.0
6.0
75.0
62.0
24.0
35.0
34.0
110.0
85.0
111.0
104.0
50.0
44.0
63.0
47.0
61.0
30.0
54.0
43.0
18.0
80.0
0.0
21.0
4.0
16
Vit C
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
1.6
1.1
2.6
0.0
1.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.1
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
900.0
4,600.0
10,000.0
1,000.0
5,600.0
2,200.0
8,700.0
0.0
0.0
4,500.0
0.0
6,300.0
4,500.0
0.0
12,200.0
16,300.0
0.0
0.0
0.0
0.0
0.0
0.0
4,900.0
0.0
9,700.0
100.0
0.0
0.0
0.0
100.0
400.0
200.0
0.0
0.0
0.0
0.0
89,200.0
0.0
85,000.0
0.0
0.0
36,600.0
57,000.0
31,000.0
0.0
36,700.0
8,500.0
983.0
0.0
0.0
1,062.0
507.0
63.0
400.0
170.0
154.0
1,102.0
10,430.0
3,428.0
6,067.0
9,728.0
160.0
725.0
838.0
1,054.0
386.0
745.0
427.0
2,185.0
540.0
2,063.0
742.0
3,627.0
1,770.0
0.0
128.0
108.0
99.0
144.0
3,490.0
2,700.0
1,370.0
0.0
2,188.0
37.0
1,216.0
6,370.0
0.0
6,500.0
5,300.0
105.0
24.0
649.0
70.0
619.0
0.0
2,899.0
0.0
3,080.0
2,342.0
1,200.0
0.0
700.0
273.0
0.0
0.0
864.0
667.0
340.0
143.0
105.0
199.0
476.0
1,425.0
241.0
1,178.0
6,233.0
145.0
297.0
300.0
418.0
472.0
608.0
357.0
254.0
300.0
153.0
267.0
424.0
717.0
0.0
215.0
253.0
557.0
446.0
1,243.0
350.0
360.0
0.0
861.0
240.0
500.0
0.0
0.0
6,184.0
1,600.0
190.0
2,990.0
281.0
1,438.0
434.0
0.0
503.0
0.0
985.0
390.0
0.0
0.0
596.0
138.0
0.0
0.0
417.0
184.0
80.0
44.0
44.0
49.0
352.0
749.0
150.0
330.0
853.0
42.0
42.0
34.0
38.0
36.0
56.0
82.0
118.0
54.0
245.0
165.0
622.0
93.0
0.0
68.0
22.0
46.0
16.0
110.0
150.0
150.0
0.0
58.0
51.0
150.0
370.0
0.0
760.0
340.0
5.0
350.0
84.0
143.0
106.0
0.0
208.0
0.0
473.0
175.0
120.0
0.0
1,235.0
19.0
0.0
0.0
25.0
57.0
21.0
8.0
8.0
4.0
58.0
4.0
1.0
10.0
588.0
37.0
0.0
0.0
0.0
12.0
7.0
14.0
32.0
26.0
7.0
166.0
19.0
42.0
0.0
12.0
10.0
12.0
9.0
20.0
44.0
43.0
0.0
88.0
14.0
16.0
4.0
0.0
738.0
25.0
4.0
146.0
22.0
47.0
9.0
0.0
8.0
0.0
87.0
64.0
15.0
0.0
3.0
0.0
0.0
0.0
0.0
0.0
1.5
0.0
0.0
0.0
0.0
0.2
0.1
0.4
16.6
0.0
0.2
0.2
0.3
0.8
0.6
0.3
0.0
0.0
0.9
0.0
0.0
0.0
0.0
0.6
0.5
0.4
0.5
0.0
9.0
0.5
0.0
0.2
0.0
3.0
6.3
0.0
54.0
0.4
0.1
2.0
0.0
1.3
0.0
0.0
1.5
0.0
0.0
0.0
0.4
0.0
0.0
5,900.0
0.0
0.0
500.0
48,200.0
0.0
10,000.0
2,000.0
7,000.0
40,200.0
1,200.0
0.0
0.0
17,900.0
2,800.0
0.0
0.0
0.0
0.0
500.0
0.0
0.0
3,300.0
1,000.0
35,300.0
0.0
6,800.0
0.0
0.0
0.0
0.0
0.0
0.0
3,000.0
2,700.0
0.0
200.0
3,200.0
5,300.0
0.0
0.0
4,500.0
5,800.0
0.0
0.0
2,200.0
0.0
1,200.0
0.0
1,700.0
0.0
600.0
700.0
0.0
0.0
31,200.0
6,500.0
4,278.0
133.0
250.0
231.0
188.0
3,803.0
5,848.0
7,395.0
1,800.0
3,217.0
121.0
418.0
4,600.0
3,720.0
1,000.0
23,000.0
22,581.0
22,600.0
341.0
0.0
6,510.0
197.0
2,605.0
375.0
321.0
1,537.0
603.0
3,100.0
3,300.0
4,300.0
1,455.0
1,700.0
9,080.0
0.0
951.0
93.0
92.5
92.0
94.0
89.0
4,720.0
104.0
105.0
12,150.0
1,447.0
3,607.0
1,600.0
1,300.0
1,360.0
1,125.0
2,100.0
961.0
1,474.0
1,000.0
0.0
6,184.0
1,973.0
48.0
283.0
130.0
50.0
127.0
329.0
841.0
918.0
645.0
68.0
155.0
0.0
520.0
91.0
0.0
551.0
475.0
183.0
0.0
660.0
91.0
2,140.0
134.0
144.0
1,355.0
0.0
0.0
1,200.0
2,950.0
1,630.0
431.0
856.0
0.0
3,568.0
361.0
358.5
356.0
357.0
373.0
848.0
141.0
79.0
4,600.0
906.0
1,497.0
500.0
700.0
1,160.0
185.0
912.0
1,349.0
201.0
245.0
0.0
760.0
640.0
32.0
42.0
20.0
86.0
300.0
344.0
506.0
563.0
302.0
24.0
88.0
380.0
50.0
271.0
6,400.0
2,258.0
2,260.0
63.0
0.0
170.0
43.0
540.0
90.0
100.0
512.0
100.0
90.0
60.0
190.0
63.0
142.0
399.0
0.0
361.0
37.0
37.5
38.0
37.0
36.0
384.0
37.0
70.0
1,220.0
281.0
104.0
50.0
200.0
180.0
25.0
216.0
119.0
125.0
215.0
0.0
738.0
31.0
0.0
10.0
10.0
2.0
12.0
12.0
1.0
113.0
10.0
2.0
19.0
0.0
49.0
29.0
1,290.0
452.0
452.0
25.0
0.0
24.0
10.0
479.0
38.0
36.0
395.0
14.0
12.0
60.0
30.0
9.0
18.0
1.0
0.0
50.0
5.0
5.0
5.0
5.0
5.0
85.0
7.0
9.0
243.0
216.0
16.0
42.0
0.0
9.0
5.0
29.0
56.0
32.0
88.0
0.0
54.0
0.5
0.0
0.0
0.0
0.0
1.2
1.2
0.4
0.0
13.7
0.0
0.0
3.0
0.5
0.0
19.5
6.8
6.8
0.0
0.0
2.2
0.0
0.0
0.0
0.0
0.0
0.0
0.0
3.2
13.5
0.9
0.0
8.7
0.0
4.0
0.5
0.5
0.5
0.5
0.5
0.0
2.3
0.8
3.7
0.0
0.0
12.0
0.0
0.7
0.0
0.3
0.0
0.0
0.0
0.0
4,500.0
7,200.0
100.0
34,400.0
29,200.0
10,800.0
0.0
0.0
0.0
6,300.0
700.0
500.0
18,000.0
1,000.0
100.0
120,000.0
67,700.0
67,700.0
67,700.0
92,700.0
0.0
0.0
24,800.0
4,400.0
18,000.0
3,700.0
0.0
71,500.0
183,000.0
2,000.0
0.0
0.0
0.0
400.0
0.0
6,800.0
0.0
100.0
200.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
2,100.0
8,000.0
0.0
1,100.0
5,400.0
0.0
0.0
0.0
21,100.0
0.0
37.0
116.0
201.0
282.0
4,949.0
1,711.0
338.0
1,700.0
2,510.0
806.0
4,375.0
13,403.0
13,525.0
157.0
2,889.0
1,167.0
480.0
979.0
890.0
0.0
500.0
199.0
284.0
1,300.0
1,425.0
417.0
1,882.0
3,270.0
6,006.0
2,308.0
1,195.0
3,828.0
6,610.0
5,338.0
1,054.0
4,182.0
1,149.0
1,066.0
600.0
128.0
254.0
766.0
598.0
7,806.0
5,091.0
1,600.0
1,600.0
1,600.0
1,530.0
4,270.0
7,860.0
200.0
2,552.0
0.0
1,623.0
1,650.0
15.0
123.0
180.0
250.0
1,221.0
243.0
218.0
431.0
1,200.0
153.0
564.0
1,060.0
1,395.0
48.0
1,758.0
863.0
99.0
317.0
168.0
38.0
213.0
56.0
0.0
520.0
513.0
135.0
422.0
358.0
434.0
510.0
230.0
520.0
837.0
805.0
296.0
4,347.0
279.0
281.0
298.0
215.0
165.0
95.0
329.0
1,000.0
1,493.0
1,014.0
1,342.0
1,287.0
51.0
1,456.0
1,664.0
290.0
276.0
0.0
793.0
147.0
9.0
120.0
31.0
60.0
537.0
91.0
19.0
142.0
60.0
25.0
67.0
543.0
256.0
28.0
174.0
210.0
224.0
291.0
168.0
9.0
112.0
100.0
75.0
1,700.0
1,274.0
29.0
205.0
287.0
181.0
157.0
109.0
210.0
765.0
500.0
295.0
723.0
170.0
203.0
61.0
68.0
71.0
174.0
55.0
150.0
509.0
164.0
145.0
171.0
52.0
294.0
818.0
345.0
104.0
0.0
377.0
65.0
0.0
19.0
24.0
30.0
8.0
37.0
38.0
18.0
60.0
4.0
0.0
74.0
145.0
7.0
274.0
22.0
10.0
46.0
26.0
1.0
18.0
18.0
5.0
51.0
50.0
5.0
4.0
3.0
18.0
31.0
25.0
2.0
0.0
9.0
16.0
75.0
18.0
18.0
16.0
12.0
25.0
5.0
21.0
21.0
20.0
8.0
9.0
6.0
26.0
38.0
25.0
34.0
3.0
0.0
375.0
165.0
0.0
0.0
0.0
0.0
5.2
0.2
0.0
0.0
9.4
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
3.2
0.0
0.0
0.0
0.7
0.5
0.7
0.0
0.0
0.0
0.0
0.0
1.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.4
0.0
3.2
0.0
1.2
0.0
0.0
0.0
900.0
7,400.0
30,100.0
53,200.0
0.0
200.0
61,800.0
0.0
2,000.0
6,600.0
4,800.0
0.0
0.0
4,200.0
1,800.0
1,100.0
80,400.0
127,700.0
183,500.0
1,000.0
47,800.0
10,000.0
9,400.0
5,600.0
2,300.0
9,500.0
600.0
0.0
0.0
0.0
300.0
0.0
0.0
900.0
19,700.0
18,600.0
8,600.0
19,700.0
9,000.0
0.0
14,800.0
2,300.0
26,200.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
8,000.0
2,000.0
0.0
6,000.0
29,000.0
1,148.0
1,700.0
7,177.0
4,550.0
5,130.0
724.0
388.0
487.0
2,175.0
2,602.0
386.0
110.0
0.0
0.0
0.0
557.0
9,680.0
3,903.0
594.0
712.0
593.0
1,179.0
1,262.0
4,500.0
8,654.0
5,799.0
9,800.0
3,530.0
6,255.0
2,675.0
13,500.0
400.0
9,080.0
0.0
2,858.0
3,106.0
1,125.0
0.0
178.0
0.0
4,381.0
6,365.0
0.0
0.0
3,000.0
552.0
75.0
124.0
451.0
0.0
929.0
431.0
431.0
1,214.0
984.0
65.0
47.0
155.0
500.0
510.0
125.0
132.0
0.0
0.0
0.0
800.0
412.0
487.0
89.0
118.0
186.0
110.0
1,185.0
1,940.0
1,054.0
124.0
750.0
0.0
717.0
1,169.0
6,280.0
200.0
1,390.0
0.0
381.0
410.0
570.0
0.0
221.0
0.0
954.0
1,008.0
0.0
0.0
750.0
314.0
389.0
641.0
204.0
0.0
176.0
142.0
142.0
323.0
223.0
195.0
100.0
218.0
56.0
58.0
47.0
41.0
0.0
0.0
0.0
209.0
330.0
162.0
80.0
111.0
60.0
56.0
213.0
200.0
455.0
217.0
900.0
230.0
580.0
370.0
1,470.0
90.0
560.0
0.0
51.0
73.0
537.0
0.0
45.0
0.0
368.0
341.0
0.0
0.0
300.0
293.0
32.0
53.0
163.0
0.0
172.0
18.0
237.0
48.0
57.0
194.0
98.0
29.0
5.0
14.0
24.0
1.0
0.0
0.0
0.0
11.0
2.0
24.0
15.0
8.0
29.0
30.0
20.0
13.0
2.0
2.0
2.0
6.0
8.0
11.0
677.0
15.0
14.0
0.0
61.0
60.0
98.0
0.0
3.0
0.0
38.0
44.0
0.0
0.0
15.0
23.0
7.0
12.0
24.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
1.3
1.2
0.0
0.0
0.0
0.0
0.0
0.0
1.8
1.6
0.0
0.0
0.0
0.0
0.4
7.8
9.4
1.2
0.5
0.3
0.5
0.4
49.4
0.0
1.2
0.0
0.1
0.1
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
1.0
0.0
0.4
0.6
0.0
0.0
15,300.0
0.0
0.0
0.0
0.0
28,100.0
14,300.0
17,000.0
4,700.0
4,200.0
58,800.0
0.0
0.0
0.0
0.0
2,400.0
1,100.0
0.0
12,700.0
9,300.0
16,000.0
9,000.0
0.0
500.0
0.0
0.0
1,000.0
0.0
0.0
0.0
24,500.0
21,000.0
0.0
0.0
0.0
0.0
1,300.0
0.0
8,100.0
0.0
0.0
0.0
0.0
0.0
0.0
17,100.0
500.0
900.0
17,900.0
0.0
17
Vit D (IU)
18
Vit E
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
1.0
0.0
3.0
0.0
52.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
19
20
Choline
Vit K
0.0
26,220.0
0.0
0.0
10.0
180.0
890.0
4,330.0
1,130.0
300.0
100.0
20.0
210.0
220.0
210.0
210.0
210.0
0.0
410.0
0.0
210.0
20.0
0.0
380.0
300.0
0.0
40.0
130.0
570.0
370.0
480.0
0.0
610.0
0.0
330.0
190.0
220.0
240.0
550.0
820.0
780.0
150.0
880.0
0.0
320.0
150.0
110.0
170.0
17,460.0
50.0
1,160.0
0.0
0.0
0.0
0.0
0.0
2.2
3.3
3.1
41.6
3.5
0.5
2.2
5.6
19.0
5.7
5.6
5.6
0.0
14.4
0.0
5.6
2.5
0.0
1.3
1.2
0.0
0.2
0.0
19.3
1.4
1.5
0.0
1.4
0.0
1.2
4.9
3.1
3.4
7.8
1.9
101.6
6.5
177.0
0.0
7.0
76.0
38.2
68.8
71.3
2.5
15.5
0.0
52,100.0
0.0
0.0
1,800.0
3,400.0
2,800.0
13,900.0
16,000.0
6,900.0
9,800.0
37,800.0
66,400.0
0.0
67,200.0
66,200.0
65,900.0
0.0
15,300.0
0.0
66,200.0
87,400.0
0.0
0.0
90,100.0
83,400.0
6,000.0
72,800.0
6,000.0
26,500.0
14,600.0
0.0
26,500.0
0.0
14,600.0
18,700.0
14,600.0
16,100.0
26,500.0
31,200.0
18,700.0
10,000.0
19,100.0
0.0
54,200.0
10,700.0
17,100.0
12,300.0
200.0
7,600.0
9,900.0
21
Calcium
0.0
264,000.0
0.0
0.0
8,000.0
6,000.0
13,000.0
55,000.0
24,000.0
9,000.0
5,000.0
29,000.0
123,000.0
143,000.0
130,000.0
113,000.0
83,000.0
173,000.0
37,000.0
37,000.0
240,000.0
147,000.0
166,000.0
8,000.0
24,000.0
11,000.0
16,000.0
6,000.0
6,000.0
103,000.0
66,000.0
86,000.0
15,000.0
66,000.0
73,000.0
142,000.0
151,000.0
119,000.0
107,000.0
34,000.0
47,000.0
29,000.0
42,000.0
18,000.0
41,000.0
40,000.0
45,000.0
35,000.0
0.0
9,000.0
24,000.0
22
Copper
0.0
996.0
0.0
0.0
12.0
27.0
78.0
343.0
189.0
82.0
78.0
420.0
841.0
958.0
810.0
893.0
699.0
635.0
69.0
69.0
984.0
834.0
639.0
74.0
73.0
34.0
75.0
40.0
57.0
282.0
209.0
168.0
290.0
198.0
186.0
159.0
253.0
138.0
377.0
382.0
49.0
224.0
70.0
1,100.0
515.0
19.0
17.0
62.0
0.0
41.0
46.0
0.0
0.0
0.0
0.0
0.0
20.0
0.0
0.0
0.0
0.0
5.0
0.0
5.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
36.0
0.0
0.0
0.0
0.0
0.0
0.0
3.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
3.0
0.0
133.0
0.0
50.0
0.0
0.0
94.0
0.0
0.0
0.0
8.0
0.0
0.0
660.0
0.0
0.0
900.0
80.0
240.0
70.0
0.0
70.0
0.0
190.0
0.0
320.0
700.0
0.0
540.0
590.0
590.0
510.0
960.0
4,960.0
100.0
240.0
640.0
2,260.0
490.0
70.0
14,300.0
10.0
40.0
80.0
10.0
0.0
0.0
1,840.0
0.0
840.0
30.0
0.0
200.0
0.0
0.0
700.0
0.0
2,580.0
300.0
970.0
350.0
0.0
510.0
17,500.0
310.0
760.0
1,000.0
0.0
80.0
13.2
0.0
0.0
34.1
15.5
2.3
2.1
0.0
2.1
0.0
0.2
0.0
2.9
0.0
0.0
8.1
7.2
7.3
5.7
9.1
1.9
2.5
0.2
0.1
510.8
0.3
0.3
1.9
0.1
0.0
0.0
0.0
0.0
0.0
0.1
0.0
1.8
7.2
0.0
1.1
0.0
0.0
2.8
0.0
0.7
3.5
0.3
15.6
0.0
0.1
0.0
4.3
11.1
0.1
0.0
1.7
8,800.0
0.0
0.0
0.0
44,300.0
15,400.0
6,100.0
0.0
6,100.0
0.0
73,400.0
0.0
61,800.0
194,400.0
0.0
0.0
0.0
0.0
46,100.0
29,500.0
17,600.0
12,000.0
12,100.0
65,200.0
23,200.0
0.0
23,000.0
200.0
17,500.0
16,300.0
18,400.0
17,900.0
0.0
0.0
33,600.0
0.0
38,800.0
5,700.0
0.0
0.0
0.0
0.0
53,600.0
1,100.0
682,300.0
6,900.0
251,100.0
15,800.0
0.0
65,000.0
200.0
78,700.0
0.0
65,000.0
0.0
23,200.0
33,000.0
2,070,000.0
2,250,000.0
37,000.0
22,000.0
700,000.0
16,000.0
10,000.0
13,000.0
19,000.0
5,000.0
6,000.0
11,000.0
8,000.0
19,000.0
56,000.0
62,000.0
73,000.0
189,000.0
199,000.0
108,000.0
128,000.0
14,000.0
16,000.0
145,000.0
7,000.0
2,000.0
0.0
61,000.0
91,000.0
83,000.0
86,000.0
24,000.0
89,000.0
101,000.0
0.0
37,000.0
14,000.0
90,000.0
5,000.0
0.0
11,000.0
11,000.0
7,000.0
129,000.0
9,000.0
53,000.0
162,000.0
0.0
18,000.0
0.0
255,000.0
9,000.0
18,000.0
0.0
181,000.0
45.0
0.0
0.0
2,195.0
39.0
36.0
104.0
68.0
60.0
418.0
27.0
34.0
64.0
492.0
51.0
1,028.0
1,248.0
1,766.0
491.0
60.0
469.0
3,788.0
435.0
28.0
39.0
314.0
54.0
0.0
28.0
30.0
29.0
30.0
247.0
669.0
760.0
0.0
80.0
71.0
587.0
253.0
0.0
5,962.0
253.0
23.0
77.0
82.0
102.0
287.0
0.0
32.0
0.0
1,220.0
145.0
250.0
0.0
299.0
0.0
0.0
0.0
0.0
0.0
0.0
24.0
229.0
37.0
0.0
167.0
0.0
0.0
0.0
0.0
0.0
0.0
129.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
643.0
0.0
0.0
1.0
1.0
1.0
0.0
2.0
0.0
16.0
12.0
0.0
0.0
7.0
0.0
0.0
0.0
0.0
11.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
130.0
40.0
190.0
390.0
850.0
220.0
15,030.0
1,070.0
0.0
20.0
0.0
0.0
0.0
15,300.0
260.0
15,260.0
1,460.0
0.0
190.0
150.0
490.0
290.0
150.0
720.0
70.0
310.0
0.0
0.0
1,470.0
110.0
1,520.0
0.0
0.0
10.0
20.0
30.0
10.0
70.0
50.0
190.0
140.0
7,200.0
0.0
10.0
550.0
0.0
0.0
770.0
370.0
1,090.0
700.0
360.0
14,350.0
0.0
0.0
0.4
0.0
0.0
14.6
0.1
0.1
0.0
14.2
0.1
0.0
2.9
0.0
0.0
817.0
0.5
1.2
0.6
40.3
0.0
0.0
0.0
5.0
173.6
140.3
6.0
0.4
1.6
0.0
0.0
0.1
0.1
5.0
0.0
0.1
0.1
0.2
0.2
0.0
0.3
0.9
2.3
1.6
2.9
0.0
0.0
0.1
1.3
0.0
2.2
0.5
0.0
3.0
53.0
60.2
0.0
0.0
3,200.0
7,700.0
7,700.0
5,600.0
65,000.0
61,800.0
82,300.0
45,600.0
65,000.0
2,200.0
7,600.0
0.0
0.0
0.0
31,000.0
14,400.0
21,800.0
7,800.0
0.0
0.0
5,100.0
96,400.0
13,400.0
11,800.0
96,700.0
7,100.0
12,700.0
0.0
0.0
80,900.0
0.0
65,000.0
0.0
169,200.0
17,700.0
17,050.0
16,400.0
15,600.0
14,300.0
0.0
15,400.0
15,400.0
22,600.0
0.0
17,300.0
65,000.0
22,500.0
26,400.0
6,200.0
78,700.0
0.0
0.0
12,300.0
300.0
43,000.0
13,000.0
11,000.0
12,000.0
7,000.0
10,000.0
33,000.0
47,000.0
6,000.0
114,000.0
57,000.0
6,000.0
6,000.0
6,000.0
24,000.0
135,000.0
30,000.0
41,000.0
60,000.0
34,000.0
0.0
12,000.0
11,000.0
56,000.0
36,000.0
33,000.0
81,000.0
5,000.0
33,000.0
70,000.0
26,000.0
48,000.0
21,000.0
12,000.0
0.0
1,257,000.0
125,000.0
122,500.0
120,000.0
122,000.0
113,000.0
8,000.0
505,000.0
782,000.0
0.0
138,000.0
3,000.0
26,000.0
148,000.0
241,000.0
6,000.0
35,000.0
54,000.0
55,000.0
81,000.0
1,000.0
7,522.0
306.0
18.0
47.0
38.0
127.0
26.0
27.0
271.0
1,725.0
92.0
36.0
24.0
144.0
78.0
290.0
200.0
200.0
170.0
130.0
0.0
128.0
37.0
519.0
29.0
28.0
740.0
148.0
631.0
400.0
240.0
1,663.0
289.0
73.0
0.0
41.0
10.0
8.0
6.0
13.0
25.0
750.0
11.0
25.0
390.0
981.0
318.0
94.0
103.0
124.0
86.0
297.0
626.0
437.0
94.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
42.0
0.0
0.0
0.0
63.0
10.0
23.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
1,650.0
20.0
200.0
180.0
200.0
0.0
730.0
110.0
0.0
730.0
190.0
8,990.0
6,930.0
120.0
90.0
1,400.0
370.0
1,580.0
0.0
90.0
20.0
20.0
20.0
2,300.0
1,930.0
260.0
430.0
230.0
290.0
290.0
2,430.0
270.0
220.0
170.0
10.0
6,740.0
10.0
10.0
1,060.0
10.0
0.0
120.0
870.0
1,240.0
1,200.0
110.0
0.0
0.0
1,200.0
850.0
0.0
0.0
1,100.0
8,180.0
850.0
0.0
1.4
0.4
0.1
0.0
0.0
0.0
2.6
0.1
0.0
2.6
15.7
0.6
0.0
4.5
14.5
3.5
7.4
4.9
0.0
47.0
0.7
0.3
0.7
0.0
13.2
6.4
59.5
0.1
1.1
1.2
4.1
0.0
0.0
0.0
1.9
22.1
2.9
1.6
1.1
0.0
1.3
3.5
7.8
1.9
1.9
0.1
0.0
0.0
0.7
5.9
0.0
0.0
0.0
183.9
47.0
0.0
10,300.0
6,100.0
6,200.0
8,400.0
0.0
19,200.0
6,100.0
0.0
0.0
6,100.0
12,700.0
63,000.0
55,300.0
5,100.0
95,500.0
40,500.0
5,500.0
5,600.0
0.0
3,600.0
5,500.0
3,300.0
5,500.0
0.0
71,400.0
1,900.0
10,100.0
75,800.0
22,400.0
21,200.0
12,600.0
46,600.0
79,700.0
72,300.0
12,100.0
12,100.0
16,400.0
11,000.0
8,200.0
0.0
6,500.0
11,100.0
12,300.0
32,100.0
30,700.0
5,800.0
0.0
0.0
0.0
30,400.0
0.0
0.0
80,900.0
200.0
115,900.0
0.0
88,000.0
23,000.0
10,000.0
40,000.0
5,000.0
126,000.0
24,000.0
21,000.0
70,000.0
6,000.0
28,000.0
43,000.0
54,000.0
9,000.0
55,000.0
70,000.0
10,000.0
7,000.0
11,000.0
0.0
13,000.0
13,000.0
16,000.0
105,000.0
110,000.0
6,000.0
43,000.0
60,000.0
9,000.0
7,000.0
4,000.0
6,000.0
6,000.0
6,000.0
12,000.0
24,000.0
10,000.0
9,000.0
21,000.0
61,000.0
25,000.0
50,000.0
25,000.0
11,000.0
23,000.0
28,000.0
9,000.0
3,000.0
9,000.0
24,000.0
12,000.0
37,000.0
52,000.0
0.0
277,000.0
197,000.0
251.0
39.0
22.0
45.0
142.0
94.0
16.0
289.0
400.0
68.0
364.0
473.0
671.0
82.0
866.0
1,200.0
66.0
17.0
107.0
85.0
110.0
69.0
107.0
1,300.0
1,325.0
57.0
281.0
50.0
569.0
262.0
162.0
70.0
89.0
75.0
108.0
398.0
134.0
116.0
127.0
28.0
50.0
318.0
90.0
445.0
277.0
220.0
110.0
210.0
75.0
367.0
250.0
88.0
264.0
0.0
1,658.0
128.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
390.0
124.0
0.0
0.0
0.0
0.0
0.0
155.0
227.0
0.0
44.0
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
478.0
0.0
2.0
0.0
0.0
0.0
0.0
110.0
110.0
740.0
0.0
2,030.0
1,940.0
120.0
1,200.0
0.0
290.0
0.0
0.0
0.0
41,080.0
260.0
500.0
400.0
540.0
680.0
0.0
0.0
4,290.0
200.0
1,000.0
0.0
500.0
390.0
0.0
0.0
120.0
30.0
260.0
0.0
720.0
230.0
700.0
0.0
50.0
0.0
1,010.0
820.0
0.0
0.0
200.0
350.0
60.0
0.0
120.0
0.0
0.0
0.1
0.1
151.5
0.0
482.9
461.6
3.0
0.0
0.0
2.2
0.0
0.0
0.0
5.4
1.8
0.1
1.4
7.9
2.9
0.0
0.0
20.9
0.1
0.0
0.0
0.1
0.0
0.0
0.0
0.8
0.1
0.0
0.0
2.4
6.0
2.7
0.0
0.1
0.0
1.9
1.9
0.0
0.0
0.1
2.3
0.2
0.2
4.3
0.0
0.0
0.0
15,100.0
17,100.0
0.0
19,300.0
18,400.0
6,700.0
65,000.0
0.0
5,700.0
2,300.0
0.0
0.0
200.0
12,300.0
65,000.0
42,500.0
6,700.0
7,000.0
0.0
0.0
19,400.0
65,000.0
65,000.0
0.0
65,000.0
59,100.0
0.0
0.0
221,800.0
11,100.0
0.0
0.0
14,600.0
27,600.0
39,200.0
0.0
4,100.0
0.0
0.0
31,200.0
0.0
0.0
65,000.0
16,500.0
15,200.0
15,200.0
9,500.0
0.0
67,000.0
21,000.0
21,000.0
58,000.0
40,000.0
99,000.0
127,000.0
15,000.0
32,000.0
39,000.0
16,000.0
83,000.0
1,000.0
1,000.0
0.0
30,000.0
4,000.0
10,000.0
10,000.0
31,000.0
5,000.0
11,000.0
174,000.0
43,000.0
8,000.0
14,000.0
16,000.0
5,000.0
10,000.0
10,000.0
5,000.0
30,000.0
17,000.0
0.0
31,000.0
48,000.0
98,000.0
0.0
7,000.0
0.0
32,000.0
34,000.0
450,000.0
360,000.0
26,000.0
17,000.0
121,000.0
199,000.0
16,000.0
0.0
427.0
289.0
289.0
499.0
454.0
130.0
180.0
51.0
1,891.0
2,114.0
48.0
47.0
7.0
7.0
0.0
151.0
126.0
75.0
59.0
69.0
62.0
101.0
523.0
188.0
86.0
39.0
64.0
110.0
116.0
143.0
407.0
85.0
100.0
0.0
463.0
100.0
1,586.0
0.0
42.0
0.0
363.0
382.0
0.0
0.0
72.0
178.0
9.0
15.0
53.0
0.0
23
Iron
0.0
3,720.0
0.0
0.0
120.0
120.0
390.0
2,660.0
2,140.0
240.0
260.0
2,500.0
5,020.0
8,200.0
6,770.0
5,070.0
6,690.0
7,730.0
1,030.0
1,040.0
10,440.0
5,490.0
7,010.0
2,420.0
1,570.0
2,700.0
800.0
6,400.0
280.0
2,500.0
2,700.0
1,400.0
3,060.0
1,830.0
2,830.0
3,460.0
3,740.0
3,330.0
2,430.0
3,880.0
730.0
2,250.0
1,400.0
2,200.0
4,060.0
470.0
800.0
400.0
0.0
210.0
460.0
24
25
26
27
28
Magnesium
Manganese
Phosphorus Potassium
Selenium
0.0
0.0
0.0
0.0
0.0
268,000.0
2,285.0
484,000.0
705,000.0
2.5
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
5,000.0
74.0
7,000.0
101,000.0
0.1
5,000.0
35.0
11,000.0
107,000.0
0.0
10,000.0
77.0
23,000.0
259,000.0
0.1
32,000.0
235.0
71,000.0
1,162,000.0
2.2
14,000.0
158.0
52,000.0
202,000.0
2.3
14,000.0
250.0
25,000.0
230,000.0
0.3
27,000.0
270.0
22,000.0
358,000.0
1.0
79,000.0
1,322.0
221,000.0
280,000.0
37.7
171,000.0
1,060.0
352,000.0
1,483,000.0
3.2
140,000.0
1,021.0
407,000.0
1,406,000.0
3.2
182,000.0
1,376.0
415,000.0
1,464,000.0
13.0
176,000.0
1,148.0
411,000.0
1,393,000.0
27.9
138,000.0
1,111.0
406,000.0
1,359,000.0
3.2
183,000.0
1,278.0
445,000.0
1,542,000.0
12.8
25,000.0
216.0
38,000.0
211,000.0
0.6
25,000.0
214.0
38,000.0
209,000.0
0.6
190,000.0
1,796.0
301,000.0
1,795,000.0
12.8
175,000.0
1,418.0
407,000.0
1,185,000.0
11.0
222,000.0
1,286.0
488,000.0
1,042,000.0
12.8
19,000.0
17.0
181,000.0
235,000.0
32.4
23,000.0
13.0
202,000.0
340,000.0
26.4
19,000.0
38.0
168,000.0
429,000.0
28.2
23,000.0
329.0
40,000.0
325,000.0
0.7
8,000.0
10.0
22,000.0
38,000.0
15.5
6,000.0
336.0
12,000.0
77,000.0
0.1
78,000.0
2,025.0
228,000.0
230,000.0
32.9
37,000.0
940.0
126,000.0
142,000.0
24.6
26,000.0
481.0
97,000.0
120,000.0
0.0
69,000.0
1,740.0
180,000.0
170,000.0
44.0
26,000.0
501.0
109,000.0
227,000.0
0.0
40,000.0
824.0
125,000.0
166,000.0
30.9
48,000.0
1,123.0
155,000.0
184,000.0
28.8
23,000.0
478.0
99,000.0
100,000.0
17.3
26,000.0
421.0
103,000.0
131,000.0
31.0
82,000.0
2,135.0
202,000.0
248,000.0
40.3
138,000.0
3,799.0
346,000.0
405,000.0
70.7
21,000.0
210.0
66,000.0
316,000.0
2.5
31,000.0
128.0
101,000.0
149,000.0
6.3
23,000.0
337.0
69,000.0
389,000.0
1.6
231,000.0
1,300.0
347,000.0
460,000.0
8.3
251,000.0
2,030.0
337,000.0
577,000.0
5.7
12,000.0
160.0
26,000.0
170,000.0
0.3
16,000.0
243.0
30,000.0
243,000.0
0.6
28,000.0
180.0
42,000.0
230,000.0
0.9
0.0
0.0
0.0
0.0
0.0
12,000.0
41.0
15,000.0
267,000.0
0.4
14,000.0
130.0
42,000.0
292,000.0
0.6
300.0
0.0
0.0
6,680.0
420.0
240.0
320.0
1,320.0
360.0
940.0
370.0
320.0
1,020.0
8,990.0
240.0
8,020.0
6,320.0
11,900.0
2,350.0
240.0
4,380.0
13,860.0
2,430.0
380.0
190.0
2,710.0
520.0
0.0
140.0
150.0
70.0
150.0
1,080.0
740.0
840.0
0.0
2,030.0
220.0
6,020.0
3,400.0
0.0
30,530.0
2,400.0
80.0
2,730.0
240.0
1,830.0
2,030.0
0.0
360.0
0.0
5,730.0
1,290.0
1,500.0
0.0
1,700.0
12,000.0
0.0
0.0
292,000.0
15,000.0
29,000.0
9,000.0
6,000.0
11,000.0
30,000.0
26,000.0
9,000.0
23,000.0
19,000.0
10,000.0
146,000.0
176,000.0
228,000.0
63,000.0
12,000.0
64,000.0
499,000.0
32,000.0
32,000.0
9,000.0
127,000.0
37,000.0
0.0
5,000.0
7,000.0
8,000.0
11,000.0
44,000.0
34,000.0
39,000.0
0.0
16,000.0
12,000.0
30,000.0
23,000.0
0.0
24,000.0
19,000.0
11,000.0
5,000.0
14,000.0
12,000.0
68,000.0
0.0
31,000.0
0.0
392,000.0
30,000.0
20,000.0
0.0
25,000.0
143.0
0.0
0.0
1,655.0
155.0
11.0
112.0
73.0
70.0
336.0
15.0
43.0
21.0
255.0
100.0
1,419.0
1,325.0
1,948.0
471.0
8.0
868.0
3,837.0
1,500.0
15.0
276.0
485.0
163.0
0.0
3.0
7.0
2.0
22.0
780.0
150.0
190.0
0.0
330.0
73.0
110.0
41.0
0.0
258.0
19.0
11.0
55.0
250.0
38.0
510.0
0.0
17.0
0.0
2,482.0
242.0
0.0
0.0
1,672.0
35,000.0
0.0
0.0
593,000.0
44,000.0
546,000.0
15,000.0
10,000.0
21,000.0
38,000.0
210,000.0
60,000.0
167,000.0
297,000.0
26,000.0
206,000.0
260,000.0
308,000.0
208,000.0
176,000.0
152,000.0
734,000.0
113,000.0
203,000.0
10,000.0
210,000.0
89,000.0
0.0
134,000.0
163,000.0
159,000.0
190,000.0
170,000.0
229,000.0
260,000.0
0.0
105,000.0
21,000.0
387,000.0
202,000.0
0.0
269,000.0
203,000.0
15,000.0
390,000.0
25,000.0
191,000.0
67,000.0
0.0
184,000.0
0.0
642,000.0
143,000.0
147,000.0
0.0
153,000.0
320,000.0
370,000.0
0.0
660,000.0
299,000.0
121,000.0
173,000.0
95,000.0
222,000.0
484,000.0
370,000.0
67,000.0
229,000.0
230,000.0
211,000.0
559,000.0
567,000.0
715,000.0
372,000.0
286,000.0
407,000.0
1,524,000.0
356,000.0
413,000.0
169,000.0
287,000.0
270,000.0
0.0
86,000.0
84,000.0
104,000.0
137,000.0
166,000.0
329,000.0
374,000.0
0.0
118,000.0
136,000.0
354,000.0
318,000.0
0.0
230,000.0
271,000.0
163,000.0
109,000.0
230,000.0
134,000.0
680,000.0
0.0
361,000.0
0.0
813,000.0
473,000.0
285,000.0
0.0
401,000.0
0.1
0.0
0.0
19.9
0.6
14.5
0.0
0.0
0.0
0.0
32.0
7.6
13.5
54.6
0.2
3.0
8.4
6.8
4.5
4.5
3.6
14.3
10.1
33.1
1.3
15.5
0.6
0.0
9.0
9.9
9.7
9.4
0.0
37.4
31.8
0.0
22.7
0.1
44.8
9.7
0.0
67.0
13.9
20.0
56.0
0.3
31.7
0.6
0.0
32.7
0.0
25.4
1.2
14.1
0.0
14.2
30,530.0
2,570.0
250.0
90.0
200.0
360.0
1,050.0
840.0
940.0
4,700.0
1,100.0
420.0
170.0
3,820.0
2,360.0
1,700.0
27,000.0
26,130.0
26,200.0
310.0
0.0
1,910.0
130.0
7,540.0
860.0
1,200.0
7,510.0
310.0
1,700.0
5,500.0
6,400.0
300.0
1,300.0
1,630.0
0.0
320.0
30.0
25.0
20.0
30.0
30.0
3,010.0
440.0
220.0
8,750.0
7,570.0
500.0
3,950.0
1,090.0
1,130.0
280.0
1,900.0
4,720.0
4,000.0
800.0
560.0
24,000.0
24,000.0
10,000.0
8,000.0
10,000.0
7,000.0
39,000.0
83,000.0
22,000.0
163,000.0
32,000.0
2,000.0
10,000.0
24,000.0
13,000.0
34,000.0
62,000.0
46,000.0
39,000.0
17,000.0
0.0
27,000.0
8,000.0
122,000.0
13,000.0
12,000.0
224,000.0
10,000.0
42,000.0
13,000.0
12,000.0
27,000.0
53,000.0
76,000.0
0.0
110,000.0
11,000.0
11,000.0
11,000.0
11,000.0
10,000.0
114,000.0
20,000.0
23,000.0
78,000.0
267,000.0
9,000.0
34,000.0
76,000.0
49,000.0
9,000.0
58,000.0
177,000.0
144,000.0
57,000.0
0.0
0.0
24.0
239.0
12.0
20.0
71.0
25.0
15.0
26.0
6,175.0
35.0
80.0
27.0
19.0
93.0
774.0
2,772.0
1,169.0
1,417.0
98.0
0.0
24.0
20.0
1,330.0
250.0
203.0
1,672.0
55.0
234.0
120.0
155.0
55.0
917.0
15.0
0.0
20.0
3.0
8.5
14.0
3.0
4.0
1,632.0
30.0
10.0
2,177.0
1,527.0
47.0
3,400.0
348.0
198.0
54.0
855.0
4,916.0
4,019.0
990.0
0.0
261,000.0
312,000.0
14,000.0
8,000.0
11,000.0
20,000.0
188,000.0
222,000.0
322,000.0
290,000.0
236,000.0
4,000.0
11,000.0
221,000.0
99,000.0
56,000.0
219,000.0
127,000.0
162,000.0
34,000.0
0.0
190,000.0
9,000.0
451,000.0
29,000.0
28,000.0
385,000.0
31,000.0
181,000.0
200,000.0
230,000.0
144,000.0
189,000.0
217,000.0
0.0
968,000.0
95,000.0
93,500.0
92,000.0
101,000.0
84,000.0
285,000.0
354,000.0
463,000.0
243,000.0
379,000.0
86,000.0
197,000.0
256,000.0
244,000.0
26,000.0
241,000.0
523,000.0
452,000.0
63,000.0
0.0
230,000.0
420,000.0
104,000.0
139,000.0
153,000.0
191,000.0
311,000.0
450,000.0
364,000.0
680,000.0
327,000.0
52,000.0
228,000.0
360,000.0
146,000.0
447,000.0
196,000.0
242,000.0
242,000.0
312,000.0
0.0
276,000.0
102,000.0
955,000.0
194,000.0
187,000.0
1,724,000.0
171,000.0
1,110,000.0
138,000.0
170,000.0
275,000.0
223,000.0
314,000.0
0.0
1,794,000.0
150,000.0
145,000.0
140,000.0
156,000.0
132,000.0
195,000.0
76,000.0
84,000.0
486,000.0
983,000.0
318,000.0
320,000.0
238,000.0
152,000.0
201,000.0
244,000.0
429,000.0
371,000.0
303,000.0
1,000.0
68.1
16.8
0.0
0.3
0.1
0.1
30.2
36.5
37.0
2.4
36.5
0.8
0.7
10.1
26.5
0.9
54.9
18.2
13.0
0.2
0.0
23.6
0.1
8.3
0.6
1.5
7.2
0.6
1.3
41.6
58.0
41.4
63.2
44.1
0.0
27.3
3.3
2.9
2.5
3.1
3.7
2.7
17.0
14.4
17.3
8.2
9.3
44.8
7.7
13.9
0.0
78.8
0.0
34.0
0.7
0.0
3,300.0
210.0
100.0
100.0
2,650.0
1,560.0
100.0
1,300.0
5,500.0
250.0
4,060.0
1,870.0
2,260.0
170.0
4,430.0
2,530.0
340.0
430.0
460.0
400.0
290.0
310.0
280.0
3,920.0
4,200.0
170.0
930.0
460.0
1,870.0
3,190.0
1,980.0
480.0
970.0
1,010.0
780.0
1,610.0
730.0
520.0
800.0
140.0
340.0
1,880.0
690.0
1,490.0
1,470.0
800.0
800.0
800.0
1,010.0
2,630.0
800.0
1,200.0
2,410.0
50.0
15,700.0
3,550.0
4,000.0
10,000.0
10,000.0
10,000.0
23,000.0
20,000.0
10,000.0
53,000.0
13,000.0
9,000.0
42,000.0
154,000.0
176,000.0
7,000.0
115,000.0
121,000.0
10,000.0
12,000.0
12,000.0
4,000.0
12,000.0
12,000.0
15,000.0
121,000.0
120,000.0
7,000.0
41,000.0
67,000.0
159,000.0
144,000.0
79,000.0
12,000.0
27,000.0
25,000.0
23,000.0
70,000.0
22,000.0
21,000.0
12,000.0
5,000.0
10,000.0
32,000.0
22,000.0
131,000.0
143,000.0
25,000.0
35,000.0
23,000.0
17,000.0
110,000.0
29,000.0
21,000.0
37,000.0
0.0
280,000.0
65,000.0
20.0
129.0
21.0
25.0
18.0
272.0
11.0
917.0
120.0
61.0
305.0
1,466.0
2,083.0
49.0
1,391.0
4,500.0
122.0
112.0
117.0
11.0
927.0
504.0
0.0
1,200.0
1,275.0
52.0
299.0
15.0
985.0
1,113.0
629.0
22.0
14.0
29.0
153.0
664.0
141.0
145.0
125.0
3.0
69.0
299.0
670.0
3,730.0
3,743.0
1,088.0
1,100.0
1,037.0
50.0
2,577.0
16.0
292.0
50.0
0.0
2,517.0
547.0
3,000.0
29,000.0
17,000.0
14,000.0
221,000.0
334,000.0
5,000.0
189,000.0
200,000.0
20,000.0
119,000.0
358,000.0
358,000.0
11,000.0
366,000.0
277,000.0
20,000.0
26,000.0
24,000.0
14,000.0
8,000.0
8,000.0
7,000.0
490,000.0
485,000.0
16,000.0
69,000.0
221,000.0
277,000.0
358,000.0
199,000.0
188,000.0
243,000.0
229,000.0
57,000.0
155,000.0
61,000.0
62,000.0
44,000.0
134,000.0
20,000.0
101,000.0
29,000.0
360,000.0
333,000.0
115,000.0
108,000.0
95,000.0
107,000.0
332,000.0
200,000.0
60,000.0
205,000.0
0.0
704,000.0
194,000.0
8,000.0
146,000.0
184,000.0
181,000.0
322,000.0
175,000.0
257,000.0
223,000.0
138,000.0
190,000.0
996,000.0
649,000.0
658,000.0
119,000.0
981,000.0
410,000.0
175,000.0
211,000.0
212,000.0
23,000.0
109,000.0
130,000.0
124,000.0
1,025,000.0
1,042,000.0
157,000.0
732,000.0
356,000.0
327,000.0
329,000.0
182,000.0
208,000.0
393,000.0
369,000.0
421,000.0
1,642,000.0
455,000.0
407,000.0
340,000.0
86,000.0
233,000.0
749,000.0
151,000.0
290,000.0
223,000.0
115,000.0
86,000.0
76,000.0
167,000.0
510,000.0
490,000.0
334,000.0
185,000.0
0.0
1,797,000.0
620,000.0
0.9
0.5
0.1
0.5
36.6
13.5
0.6
63.2
44.0
0.1
0.5
5.6
7.5
0.1
1.6
3.8
0.0
0.1
0.3
0.0
0.1
0.1
0.4
7.0
9.3
0.0
0.3
36.5
9.9
0.0
2.2
20.2
30.3
35.4
0.3
8.1
0.5
0.3
0.3
9.0
0.6
0.6
0.2
24.6
23.4
15.1
0.0
0.0
66.7
13.9
36.5
1.2
38.0
0.0
17.8
1.5
2,100.0
1,300.0
3,300.0
2,130.0
3,630.0
2,710.0
2,300.0
350.0
680.0
1,010.0
410.0
710.0
60.0
50.0
0.0
610.0
810.0
560.0
270.0
970.0
470.0
490.0
2,320.0
1,500.0
1,020.0
970.0
730.0
1,350.0
1,170.0
1,770.0
12,000.0
300.0
750.0
0.0
4,010.0
2,380.0
2,910.0
0.0
240.0
0.0
4,560.0
3,880.0
0.0
0.0
370.0
540.0
50.0
90.0
370.0
0.0
72,000.0
53,000.0
53,000.0
174,000.0
143,000.0
79,000.0
76,000.0
17,000.0
33,000.0
38,000.0
13,000.0
9,000.0
0.0
0.0
0.0
25,000.0
27,000.0
27,000.0
11,000.0
11,000.0
8,000.0
12,000.0
146,000.0
22,000.0
50,000.0
33,000.0
50,000.0
20,000.0
28,000.0
22,000.0
15,000.0
11,000.0
25,000.0
0.0
53,000.0
14,000.0
158,000.0
0.0
10,000.0
0.0
93,000.0
138,000.0
0.0
0.0
33,000.0
21,000.0
12,000.0
19,000.0
18,000.0
0.0
702.0
917.0
917.0
2,645.0
3,055.0
897.0
597.0
175.0
35.0
70.0
386.0
64.0
4.0
4.0
0.0
258.0
19.0
37.0
114.0
77.0
88.0
120.0
0.0
851.0
15.0
19.0
15.0
0.0
21.0
27.0
195.0
134.0
29.0
0.0
696.0
262.0
3,414.0
0.0
38.0
0.0
3,821.0
3,799.0
0.0
0.0
67.0
397.0
4.0
5.0
177.0
0.0
164,000.0
189,000.0
189,000.0
332,000.0
258,000.0
49,000.0
44,000.0
38,000.0
221,000.0
251,000.0
24,000.0
4,000.0
0.0
0.0
0.0
47,000.0
263,000.0
170,000.0
24,000.0
19,000.0
29,000.0
36,000.0
200,000.0
245,000.0
254,000.0
217,000.0
191,000.0
304,000.0
206,000.0
172,000.0
279,000.0
27,000.0
211,000.0
0.0
132,000.0
104,000.0
346,000.0
0.0
11,000.0
0.0
355,000.0
346,000.0
0.0
0.0
270,000.0
55,000.0
95,000.0
157,000.0
38,000.0
0.0
484,000.0
223,000.0
223,000.0
376,000.0
215,000.0
558,000.0
346,000.0
262,000.0
246,000.0
279,000.0
153,000.0
133,000.0
2,000.0
2,000.0
0.0
337,000.0
288,000.0
302,000.0
237,000.0
188,000.0
212,000.0
258,000.0
215,000.0
361,000.0
252,000.0
237,000.0
444,000.0
299,000.0
293,000.0
254,000.0
255,000.0
191,000.0
324,000.0
0.0
210,000.0
97,000.0
441,000.0
0.0
112,000.0
0.0
432,000.0
405,000.0
0.0
0.0
317,000.0
816,000.0
155,000.0
255,000.0
261,000.0
0.0
0.6
63.2
63.2
63.5
73.0
1.0
1.4
0.2
44.8
51.8
0.4
1.2
0.6
0.6
0.0
0.6
48.1
41.8
0.0
0.1
0.4
0.4
6.7
12.6
36.5
65.7
36.5
37.0
24.4
28.6
70.8
0.7
8.8
0.0
5.7
11.3
4.9
0.0
0.4
0.0
0.0
70.7
0.0
0.0
12.6
0.7
2.2
3.6
0.2
0.0
29
Sodium
0.0
1,000.0
0.0
0.0
4,000.0
1,000.0
1,000.0
10,000.0
2,000.0
2,000.0
1,000.0
9,000.0
5,000.0
24,000.0
8,000.0
12,000.0
12,000.0
12,000.0
6,000.0
6,000.0
16,000.0
5,000.0
12,000.0
2,790,000.0
55,000.0
1,439,000.0
78,000.0
680,000.0
1,000.0
420,000.0
599,000.0
536,000.0
532,000.0
390,000.0
660,000.0
521,000.0
681,000.0
592,000.0
472,000.0
200,000.0
33,000.0
312,000.0
25,000.0
1,000.0
11,000.0
18,000.0
27,000.0
28,000.0
0.0
16,000.0
29,000.0
30
Zinc
0.0
3,080.0
0.0
0.0
20.0
40.0
200.0
390.0
540.0
160.0
150.0
2,130.0
3,650.0
2,790.0
2,550.0
2,280.0
2,790.0
2,810.0
240.0
240.0
3,670.0
3,650.0
2,830.0
4,930.0
3,940.0
3,980.0
350.0
1,300.0
160.0
1,700.0
1,020.0
840.0
1,520.0
720.0
1,140.0
1,210.0
740.0
680.0
1,800.0
2,930.0
410.0
720.0
420.0
2,400.0
3,120.0
180.0
220.0
270.0
0.0
180.0
180.0
31
Water (g)
32
Fiber (g)
0.0
4.7
0.0
0.0
88.2
85.6
86.4
30.9
93.2
92.4
74.9
10.1
11.0
11.8
10.1
11.3
11.8
11.7
90.3
90.3
11.3
12.1
11.1
53.8
72.1
58.1
87.6
47.3
84.2
36.9
36.7
32.1
30.6
33.6
37.3
35.7
36.4
30.4
38.6
10.3
89.3
13.6
86.0
9.8
11.2
92.2
90.4
91.0
0.0
90.2
88.9
0.0
12.2
0.0
0.0
0.2
2.4
2.0
7.3
2.1
3.4
2.6
15.6
15.2
24.9
12.7
15.5
15.2
24.9
2.7
3.4
15.2
24.4
25.1
0.0
0.0
0.0
2.8
0.0
2.4
7.4
4.0
2.2
7.4
4.3
5.8
3.6
2.4
2.5
6.8
10.5
2.6
2.1
3.8
10.0
10.0
2.5
2.1
3.1
0.0
0.9
0.8
33
34
Cholesterol (mg) Saturated fat (g)
0.0
0.0
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
0.1
0.0
0.2
0.0
0.4
0.0
0.1
0.0
0.3
0.0
0.2
0.0
0.2
0.0
0.3
0.0
0.1
0.0
0.0
0.0
0.2
0.0
0.2
0.0
0.7
79.0
1.0
33.0
2.1
41.0
1.7
0.0
0.0
120.0
13.4
0.0
0.0
0.0
0.9
0.0
0.7
0.0
0.2
0.0
0.4
0.0
1.1
0.0
0.6
0.0
0.8
0.0
0.7
1.0
0.6
0.0
0.7
0.0
0.5
0.0
0.0
17.0
4.2
0.0
0.1
0.0
0.7
0.0
0.7
0.0
0.0
0.0
0.0
0.0
0.0
0.0
7.4
0.0
0.1
0.0
0.0
69,000.0
110,000.0
0.0
12,000.0
30,000.0
819,000.0
3,000.0
7,000.0
0.0
2,000.0
116,000.0
1,087,000.0
86,000.0
71,000.0
2,000.0
24,000.0
10,000.0
20,000.0
79,000.0
90,000.0
41,000.0
21,000.0
20,000.0
54,000.0
20,000.0
35,000.0
15,000.0
0.0
406,000.0
330,000.0
364,000.0
330,000.0
10,000.0
293,000.0
333,000.0
0.0
744,000.0
2,000.0
372,000.0
51,000.0
0.0
140,000.0
74,000.0
166,000.0
48,000.0
2,000.0
140,000.0
10,000.0
0.0
81,000.0
0.0
30,000.0
455,000.0
58,000.0
0.0
17,000.0
240.0
0.0
0.0
5,780.0
270.0
3,900.0
100.0
70.0
70.0
490.0
580.0
300.0
2,060.0
2,670.0
160.0
2,010.0
2,650.0
3,310.0
2,300.0
740.0
1,060.0
6,810.0
1,100.0
450.0
130.0
2,210.0
460.0
0.0
380.0
410.0
400.0
470.0
830.0
3,540.0
4,020.0
0.0
750.0
170.0
1,730.0
2,090.0
0.0
3,070.0
1,900.0
30.0
2,300.0
160.0
1,110.0
550.0
0.0
450.0
0.0
4,340.0
1,100.0
1,000.0
1,160.0
88.3
0.0
0.0
5.2
92.1
41.5
86.1
79.6
82.3
52.0
75.8
76.7
76.1
76.5
94.5
1.0
1.3
1.4
1.5
1.3
1.1
3.0
47.0
81.2
90.6
10.4
76.1
0.0
82.5
80.7
79.8
81.0
8.6
79.0
76.2
0.0
23.2
96.7
80.6
73.6
0.0
71.8
73.8
87.6
52.3
92.4
75.8
30.1
0.0
79.1
0.0
7.0
36.7
81.9
0.0
58.6
2.8
0.0
0.0
3.3
2.0
0.0
1.6
0.8
2.1
0.0
0.0
0.0
0.0
0.0
3.1
7.0
8.0
10.9
3.4
0.2
5.4
33.2
9.0
0.0
3.6
7.3
2.0
0.0
0.0
0.0
0.0
0.0
5.0
0.0
0.0
0.0
2.6
0.7
0.0
0.0
0.0
0.0
0.0
0.0
0.0
3.4
0.0
9.8
0.0
0.0
0.0
27.3
2.9
0.0
0.0
2.1
0.0
0.0
0.0
0.0
0.0
114.0
0.0
0.0
0.0
0.0
64.0
36.0
80.0
345.0
0.0
8.0
6.0
3.0
23.0
21.0
0.0
0.0
0.0
43.0
0.0
0.0
0.0
0.0
4.0
10.0
17.0
7.0
0.0
78.0
89.0
0.0
67.0
0.0
112.0
85.0
0.0
515.0
77.0
0.0
1,234.0
0.0
423.0
0.0
485.0
48.0
0.0
0.0
0.0
50.0
0.0
0.0
0.0
1.3
0.8
7.8
0.1
17.6
0.1
0.0
0.0
0.2
0.6
0.1
1.0
1.6
0.0
18.5
22.0
24.5
18.5
19.4
28.4
8.1
29.7
0.1
0.1
0.7
0.3
12.9
0.6
1.0
1.7
0.2
0.1
0.2
0.3
0.0
11.7
0.0
0.1
1.0
0.0
1.4
2.3
0.0
9.6
0.0
3.1
0.1
19.9
0.3
9.4
3.7
0.0
0.1
0.0
0.1
140,000.0
87,000.0
5,000.0
0.0
1,000.0
2,000.0
68,000.0
54,000.0
1,163,000.0
0.0
90,000.0
4,000.0
18,000.0
53,000.0
684,000.0
43,000.0
721,000.0
581,000.0
710,000.0
3,000.0
0.0
68,000.0
21,000.0
6,000.0
28,000.0
25,000.0
18,000.0
1,000.0
3,000.0
697,000.0
860,000.0
296,000.0
6,000.0
90,000.0
0.0
535,000.0
44,000.0
45,500.0
47,000.0
42,000.0
43,000.0
5,000.0
627,000.0
619,000.0
231,000.0
38,000.0
5,000.0
286,000.0
615,000.0
722,000.0
0.0
21,000.0
2,000.0
30,000.0
8,000.0
2,000.0
3,070.0
2,340.0
70.0
70.0
90.0
70.0
370.0
420.0
2,140.0
2,450.0
990.0
220.0
90.0
2,900.0
2,020.0
440.0
2,900.0
1,160.0
1,600.0
140.0
3,190.0
60.0
4,780.0
180.0
200.0
2,830.0
70.0
280.0
2,850.0
2,300.0
3,020.0
1,410.0
630.0
0.0
4,080.0
420.0
450.0
480.0
420.0
370.0
1,680.0
2,920.0
2,760.0
3,650.0
3,350.0
520.0
1,600.0
1,480.0
1,580.0
170.0
1,920.0
3,970.0
3,200.0
600.0
0.0
71.8
68.3
84.5
90.9
90.1
80.5
79.9
77.9
71.1
5.3
72.1
17.1
89.8
72.6
54.0
84.5
3.0
3.0
3.0
83.1
0.0
72.6
92.5
10.4
95.1
95.6
10.2
81.8
22.3
53.9
52.1
76.8
9.9
63.6
0.0
3.2
89.9
89.6
89.2
90.8
88.1
8.7
50.0
53.8
5.8
10.8
92.5
80.6
1.5
40.5
87.6
9.0
8.2
2.8
90.2
0.0
0.0
0.0
0.2
1.1
0.1
0.9
0.0
0.0
0.0
9.7
0.0
0.2
0.8
0.0
0.0
2.0
2.4
3.4
3.2
3.0
0.0
0.0
0.4
30.5
1.3
0.9
19.0
1.3
4.6
0.0
0.0
0.0
3.2
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
8.5
0.0
0.0
7.3
18.3
1.0
0.0
4.6
0.0
1.7
3.3
10.6
8.8
3.2
0.0
515.0
84.0
0.0
0.0
0.0
0.0
57.0
32.0
57.0
0.0
60.0
0.0
0.0
52.0
45.0
0.0
0.0
4.0
0.0
0.0
0.0
66.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
255.0
158.0
95.0
0.0
70.0
0.0
20.0
5.0
6.5
8.0
2.0
10.0
0.0
79.0
64.0
0.0
0.0
0.0
28.0
0.0
16.0
0.0
84.0
0.0
0.0
0.0
0.0
1.6
2.8
0.0
0.0
0.0
0.1
0.1
0.3
1.0
4.5
2.0
0.0
0.0
1.4
5.2
0.1
0.4
4.9
0.2
0.0
0.0
2.1
0.0
0.2
0.0
0.0
0.2
0.1
0.3
9.6
10.6
0.2
0.3
3.3
0.0
0.5
0.6
0.9
1.3
0.1
1.9
0.7
13.2
10.1
0.8
0.1
0.1
0.4
3.9
6.9
0.0
1.2
1.2
1.3
0.0
13.8
872,000.0
4,000.0
4,000.0
0.0
90,000.0
628,000.0
3,000.0
6,000.0
697,000.0
0.0
7,000.0
17,000.0
6,000.0
1,000.0
15,000.0
0.0
3,000.0
4,000.0
2,000.0
1,208,000.0
1,000.0
2,000.0
1,000.0
1,000.0
405,000.0
0.0
2,000.0
86,000.0
288,000.0
8,000.0
1,058,000.0
833,000.0
52,000.0
55,000.0
6,000.0
525,000.0
6,000.0
6,000.0
1,000.0
406,000.0
39,000.0
11,000.0
1,000.0
326,000.0
7,000.0
5,000.0
1,000.0
1,000.0
72,000.0
2,000.0
44,000.0
12,000.0
148,000.0
0.0
2,000.0
15,000.0
220.0
170.0
40.0
70.0
3,890.0
390.0
70.0
1,410.0
920.0
170.0
570.0
2,910.0
3,310.0
100.0
3,010.0
4,530.0
130.0
250.0
170.0
20.0
120.0
110.0
100.0
2,200.0
2,300.0
100.0
440.0
470.0
3,990.0
3,080.0
3,100.0
1,170.0
1,870.0
2,270.0
290.0
2,390.0
330.0
290.0
320.0
380.0
280.0
220.0
420.0
3,000.0
2,020.0
1,090.0
1,160.0
1,100.0
230.0
2,650.0
640.0
400.0
1,110.0
10.0
4,890.0
990.0
80.0
89.1
87.7
86.8
75.6
53.0
88.8
9.9
37.0
88.9
31.8
1.8
1.6
83.7
11.3
3.5
93.9
92.2
92.0
94.1
86.0
86.4
83.5
3.9
2.0
87.2
30.9
78.2
5.0
3.3
1.2
40.2
75.0
72.9
79.3
2.3
81.0
81.6
91.6
81.0
95.3
15.4
85.8
5.8
10.4
11.6
12.9
13.3
75.7
10.6
68.5
79.8
75.9
0.0
8.5
67.5
3.2
1.7
0.3
2.4
0.0
1.3
1.8
3.2
0.0
1.5
8.2
6.0
8.0
3.1
25.5
9.6
1.7
2.1
0.9
1.2
1.4
0.2
1.3
10.3
10.3
1.4
7.1
0.0
2.9
14.5
8.1
0.0
0.0
0.0
2.2
4.4
1.7
2.4
0.5
0.0
1.6
3.7
6.5
4.2
3.5
1.3
0.0
0.0
0.0
15.1
0.0
0.0
0.0
0.0
9.3
4.2
0.0
0.0
0.0
0.0
65.0
12.0
0.0
0.0
150.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
71.0
0.0
0.0
0.0
68.0
65.0
68.0
0.0
0.0
0.0
0.0
0.0
7.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
60.0
0.0
55.0
0.0
152.0
0.0
0.0
0.0
1.4
0.0
0.0
0.0
0.6
0.5
0.0
0.3
14.5
0.0
0.1
10.3
6.9
0.0
0.2
6.2
0.1
0.0
0.0
0.1
0.0
0.0
0.0
5.6
5.6
0.0
0.1
0.1
0.5
0.6
6.8
15.0
1.2
1.9
0.0
4.0
0.0
0.0
0.1
0.3
0.0
0.1
0.0
0.6
0.6
0.2
0.2
0.1
0.0
0.2
1.0
0.0
0.3
15.7
2.9
0.8
14,000.0
6,000.0
6,000.0
36,000.0
8,000.0
79,000.0
322,000.0
2,000.0
44,000.0
306,000.0
1,000.0
28,000.0
2,000.0
1,000.0
0.0
55,000.0
90,000.0
52,000.0
5,000.0
10,000.0
42,000.0
23,000.0
421,000.0
52,000.0
39,000.0
50,000.0
37,000.0
1,038,000.0
49,000.0
71,000.0
71,000.0
67,000.0
91,000.0
0.0
580,000.0
312,000.0
2,000.0
0.0
1,000.0
0.0
2,000.0
5,000.0
0.0
0.0
51,000.0
9,000.0
46,000.0
77,000.0
8,000.0
0.0
1,170.0
1,410.0
1,410.0
2,760.0
2,370.0
530.0
460.0
290.0
1,530.0
1,740.0
140.0
30.0
10.0
10.0
0.0
300.0
1,150.0
330.0
170.0
140.0
140.0
280.0
2,460.0
660.0
600.0
480.0
520.0
2,360.0
1,240.0
2,980.0
2,260.0
270.0
2,490.0
1,090.0
360.0
3,090.0
0.0
100.0
3,330.0
2,930.0
990.0
240.0
590.0
970.0
320.0
0.0
69.1
9.9
9.9
8.3
7.3
91.4
91.8
94.6
78.6
64.5
91.0
1.3
0.2
0.0
0.0
77.3
75.6
78.1
94.5
94.3
94.8
95.3
1.9
71.4
68.1
74.0
71.0
72.0
74.1
76.6
62.3
91.9
74.9
0.0
4.5
5.1
4.1
100.0
91.5
0.0
9.6
10.3
0.0
0.0
72.8
69.6
87.9
85.2
94.8
0.0
1.1
3.2
3.2
10.6
0.0
2.2
2.4
1.1
0.0
0.0
2.0
0.0
0.0
0.0
0.0
3.0
0.0
0.0
1.2
1.0
0.9
0.7
5.3
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
1.8
0.0
0.0
3.4
1.9
6.7
0.0
0.4
0.0
12.2
12.2
0.0
0.0
0.0
4.1
0.0
0.0
1.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
233.0
260.0
0.0
0.0
0.0
0.0
0.0
0.0
39.0
50.0
0.0
0.0
0.0
0.0
0.0
58.0
38.0
42.0
45.0
67.0
62.0
84.0
331.0
0.0
80.0
0.0
2.0
51.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
60.0
0.0
13.0
2.0
0.0
0.0
0.9
0.3
0.3
0.2
0.3
0.1
0.1
0.0
0.4
1.9
0.0
0.0
0.0
0.0
10.3
0.0
1.1
0.8
0.0
0.0
0.0
0.0
2.8
1.1
1.3
0.8
0.2
1.1
0.2
0.8
5.5
0.0
1.0
0.0
4.2
3.8
6.1
0.0
0.0
0.0
0.3
0.3
3.3
0.5
0.9
0.0
2.1
0.1
0.1
0.0
35
36
37
38
MonoUns fat (g) PolyUns fat (g) Sugars (g)
Glycemic Index
0.0
0.0
0.0
30.9
12.1
3.9
15.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
9.6
42.0
0.0
0.1
10.4
36.0
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
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
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
0.0
0.9
0.6
23.8
0.0
7.7
0.1
0.0
0.0
0.4
0.8
0.1
1.2
1.2
0.0
9.5
11.5
12.8
7.2
9.1
0.0
4.6
1.4
0.1
0.0
1.3
0.4
27.6
0.3
0.4
0.8
0.1
0.1
0.2
0.2
0.0
5.5
0.0
0.1
0.7
0.0
0.7
1.5
0.0
11.7
0.0
3.8
0.2
29.0
0.2
20.2
7.5
0.0
0.1
0.0
0.0
0.1
0.1
0.1
7.8
0.0
0.7
0.1
0.0
0.1
0.5
0.4
0.1
1.0
1.3
0.0
1.1
1.2
1.3
1.4
1.0
0.0
0.4
0.4
0.2
0.2
2.2
0.5
54.7
0.0
0.1
0.1
0.0
0.3
0.4
0.4
0.0
1.1
0.0
0.1
0.5
0.0
0.6
0.8
0.0
4.2
0.1
1.4
0.3
40.3
0.3
66.0
28.7
0.0
0.1
0.0
0.2
4.7
4.7
1.7
5.9
1.9
2.2
8.5
0.0
12.8
0.0
0.0
0.1
0.0
0.0
0.0
47.9
36.7
24.0
51.5
59.0
54.1
1.8
6.2
0.0
0.5
0.6
6.3
0.0
2.7
3.7
2.7
1.9
0.0
0.0
0.0
0.0
11.3
1.4
0.0
0.0
100.0
0.0
0.0
0.7
0.6
2.4
0.8
47.9
0.0
0.0
0.0
1.6
0.7
0.0
100.0
1.0
45.0
10.0
0.0
25.0
15.0
0.0
22.0
41.0
63.0
60.0
0.0
0.0
0.0
0.0
15.0
30.0
30.0
30.0
40.0
44.0
30.0
20.0
45.0
0.0
15.0
60.0
54.0
0.0
30.0
30.0
30.0
30.0
62.0
0.0
0.0
0.0
67.0
15.0
0.0
0.0
100.0
0.0
0.0
0.0
0.0
20.0
0.0
61.0
0.0
0.0
0.0
35.0
60.0
0.0
20.0
30.0
0.8
1.9
0.0
0.0
0.0
0.0
0.1
0.8
1.3
45.7
3.7
0.0
0.0
1.6
7.0
0.1
0.4
0.1
0.2
0.0
0.0
2.4
0.0
0.2
0.0
0.0
0.1
0.1
0.3
12.4
13.3
0.3
0.2
5.5
0.0
0.2
0.3
0.7
1.1
0.0
0.8
0.8
6.6
4.5
2.4
0.1
0.0
0.5
7.1
7.1
0.1
1.3
2.2
3.3
0.0
73.0
0.3
0.9
0.0
0.0
0.0
0.0
0.2
0.7
0.4
7.9
2.1
0.0
0.1
0.7
1.7
0.3
0.8
0.1
0.6
0.3
0.0
0.5
0.1
0.5
0.1
0.0
0.3
0.1
0.4
3.2
2.6
0.2
0.6
3.4
0.0
0.0
0.0
0.1
0.2
0.0
0.2
2.1
0.8
0.5
1.3
1.1
0.2
0.6
13.6
2.0
0.1
1.3
2.5
3.3
0.0
10.5
0.0
0.0
14.2
7.0
8.9
15.5
0.0
0.0
1.1
4.3
0.0
82.1
8.1
0.0
0.0
0.0
12.9
30.3
32.2
9.0
100.0
0.0
2.4
2.0
0.8
0.5
8.5
15.2
66.1
0.0
0.0
0.0
2.7
0.0
0.0
52.0
5.2
5.1
5.1
5.1
5.3
0.0
1.0
1.1
31.0
0.0
2.0
0.0
3.8
0.0
7.9
1.9
0.0
0.8
1.2
0.0
0.0
0.0
55.0
25.0
48.0
46.0
0.0
0.0
0.0
15.0
0.0
55.0
60.0
0.0
50.0
15.0
70.0
69.0
71.0
53.0
45.0
0.0
20.0
30.0
15.0
15.0
30.0
50.0
60.0
0.0
0.0
0.0
47.0
0.0
95.0
30.0
32.0
31.0
31.0
33.0
30.0
66.0
0.0
0.0
60.0
30.0
15.0
0.0
63.0
55.0
43.0
50.0
60.0
65.0
35.0
0.0
7.9
0.0
0.0
0.0
0.6
0.9
0.0
0.2
25.6
0.1
0.3
23.7
24.6
0.0
0.2
40.8
0.0
0.0
0.0
0.0
0.0
0.0
0.0
23.8
24.2
0.1
0.1
0.1
0.9
1.1
9.8
20.0
1.4
2.4
0.0
16.0
0.0
0.0
0.0
0.0
0.0
0.1
0.1
1.0
1.1
0.2
0.2
0.2
0.2
0.2
2.1
0.0
0.3
22.8
4.4
1.3
0.9
0.0
0.0
0.0
0.4
0.8
0.0
0.6
0.8
0.1
0.4
13.9
15.7
0.0
0.5
21.6
0.1
0.1
0.0
0.1
0.0
0.0
0.0
13.7
13.9
0.0
0.1
0.5
1.4
1.9
23.2
4.8
0.6
0.6
0.0
16.0
0.1
0.0
0.0
0.0
0.0
0.0
0.4
1.0
1.0
0.2
0.2
0.1
0.1
0.8
2.5
0.0
0.7
57.7
11.3
3.2
0.0
4.2
8.8
9.4
0.0
0.0
5.9
2.7
0.0
8.4
41.7
9.2
4.2
9.8
8.0
4.0
2.4
4.2
0.0
1.1
9.9
10.0
14.3
7.7
7.8
9.9
38.1
0.0
0.7
0.9
0.5
0.0
0.0
0.0
0.8
0.4
1.0
1.2
1.4
3.0
1.9
59.2
4.4
0.9
0.9
0.1
0.0
0.0
0.0
1.0
0.0
0.0
0.0
0.0
7.3
0.0
15.0
15.0
52.0
42.0
0.0
70.0
59.0
42.0
0.0
42.0
35.0
40.0
18.0
38.0
43.0
20.0
15.0
15.0
15.0
15.0
59.0
46.0
49.0
15.0
15.0
39.0
40.0
0.0
65.0
60.0
60.0
0.0
0.0
0.0
85.0
56.0
85.0
85.0
70.0
30.0
15.0
62.0
25.0
82.0
55.0
58.0
70.0
62.0
0.0
34.0
0.0
15.0
0.0
0.0
18.0
30.0
1.5
0.2
0.2
0.2
0.2
0.0
0.0
0.0
0.1
2.7
0.0
0.0
0.0
0.0
19.5
0.0
1.5
0.7
0.0
0.0
0.0
0.0
6.8
3.3
1.6
0.8
0.2
0.9
0.1
0.5
7.4
0.0
1.1
0.0
4.9
6.5
8.9
0.0
0.0
0.0
0.2
0.2
2.4
0.3
2.0
0.0
0.9
0.0
0.0
0.0
3.8
0.6
0.6
0.6
0.6
0.2
0.2
0.1
0.5
2.1
0.2
0.0
0.0
0.0
65.7
0.0
0.9
0.5
0.1
0.1
0.1
0.1
11.2
1.5
1.4
1.1
0.3
1.1
0.2
0.7
1.7
0.1
0.3
0.0
4.2
3.9
47.2
0.0
0.1
0.0
0.8
0.8
0.3
0.0
2.1
0.1
0.1
0.0
0.1
0.0
0.0
2.7
2.7
2.7
0.0
0.4
0.4
2.2
0.0
0.0
4.9
97.0
97.8
99.8
0.0
4.2
0.0
0.0
2.6
2.4
0.0
0.0
1.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
3.8
0.0
0.0
29.7
37.5
2.6
0.0
6.2
0.0
0.4
0.4
6.0
0.7
0.0
0.5
4.7
7.7
2.5
0.0
15.0
42.0
42.0
40.0
37.0
15.0
15.0
15.0
0.0
20.0
40.0
60.0
66.0
63.0
0.0
61.0
0.0
0.0
30.0
30.0
30.0
30.0
64.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
40.0
0.0
110.0
75.0
77.0
15.0
0.0
76.0
80.0
50.0
55.0
10.0
0.0
0.0
50.0
30.0
30.0
15.0
-
39
Comments
Great source of vitamine E
Branched chain amino acids
Essential amino acids
Great source of carbohydrates
Great protein snack. High in sodium.
Great source of vitamin A
40
Translation product name
--------------amandelen
aminozuren, BCAA's
aminozuren, EAA's
appelsap
appelen
abrikozen
abrikozen, gedroogd
asperge
aubergine
bananen
gerst
bonen, zwart
bonen, nierboon
bonen, roze
bonen, gevlekt
bonen, rood (nierboon)
bonen, klein, wit
snijboon, groen
snijboon, geel
bonen, wit
bonen, wit (navy)
bonen, geel
beef jerkey (snack)
rundsvlees, mager
rundsvlees, plakjes
bieten
bloedworst
blauwe bes (bosbes)
brood, meergranen
brood, haver
brood, pita, wit
brood, pita, volkoren
brood, rozijnen
brood, rogge
brood, tarwe
brood, wit
brood, wit, toost
brood, volkoren
Brinta classic
broccoli
brownies
spruitjes
boekweit
boekweit meel
kool
kool, rood
kool, savooie
koolzaadolie
kanteloep (wratmeloen)
wortelsap

Great source of iron
100% pure creatine monohydrate

Great source of omega-3 fatty acids
wortelen
casene/melk, isolaat
cashewnoten
bloemkool
kaas, gouda
krieken
krieken, ingeblikt
kersen
kastanje
kip, borst
kip, borst, plakjes
kip, bil
kip, lever
witloof
chocolade, zwart, 45-59% cacao
chocolade, bruin
chocolade, wit
chocopasta met hazelnoten
cacaopoeder
kokosnoot
kabeljauw
boerenkool
mas, droog
mas, rauw
masolie
cottage cheese, 1% vet
cottage cheese, 2% vet
cottage cheese, vet
cottage cheese, mager
kouskous
krab
krab, ingeblikt
creatine
croissanten, boter
komkommer
inktvis
hert, mager
dextrose (glucose)
eend, lever, rauw
eend, vlees zonder vel
eiwit
eierdooier
aubergine
eieren
vijgen, droog
visolie, zalm
platvis
lijnzaadolie
lijnzaad
frieten
kikkerbilletjes
fructose
look
gans, lever, rauw

gans, vlees zonder vel
High in glucose and fructose
druivensap
pompelmoes
pompelmoessap
High in glucose and fructose
druiven
schelvis
heilbot
ham (hesp), plakjes
hazelnoten
haring
honing
honingmeloen
paardevlees, mager
hotdog
boerenkool
Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special K
Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special K chocolade
Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special K rode bessen
kiwi
lactose
lamsvlees, mager
citroensap
linzen
sla, groen
sla, rood
limaboon
lychees
lychees , gedroogd
leverpastei
leverworst
kreeft
macaroni, droog
makreel
maltodextrine
melkpoeder, mager, droog
melk, 1% vet
melk, halfvolle (1,5%)
melk, 2% vet
melk, mager
melk, volle
gierst
mozarella kaas, vet
mozarella kaas, mager
Great source of vitamins and minerals but also contains lots of sugar muesli, gedroogd fruit en noten
mungboon
champignons
mosselen
nacho's chips (snack)
nachos met kaas
nectarine (perzik)
noedels, eieren
Great source of carbohydrates with low glycemic index
haver
Great source of carbohydrates with low glycemic index; great to add tohaver,
your shake
fijn poeder
okra
Monounsaturated fatty acids: 72.96 g
olijfolie
Contains lots of monounsaturated fatty acids


Cholesterol: 152 mg
olijven
uien
sinaasappelsap
sinaasappelen
struisvogelvlees
pannekoeken
papaja's
pasta, droog
foie gras, ganzenlever
perziken
perziken, gedroogd
pindakaas (> 90%)
pinda's, gebrand
peren
erwten
pecannoten
paprika, groen
paprika, rood
paprika, geel
augurk
ananas
ananassap
ananas, ingeblikt
pistache noten
pistache noten, gebrand, zout
pruimen
pruimen, gedroogd
koolvis
popcorn koekjes
popcorn, lucht-gepopt
popcorn, olie-gepopt
varkensvlees, spek
varkens, lendestuk, mager
varkens, ham, mager
aardappel
aardappel chips (snack)
aardappel, rood
aardapple, wit
pompoen
kwark, mager
radijzen
rozijnen, gedroogd
frambozen
rijstkoekjes (snack)
rijst, bruin, lange korrel
rijst, wit, lange korrel
rijst, wit, medium korrel
rijst, wit, korte korrel
zaagbuikvis
rogge
zalm
sjalotten
garnalen
sojaolie
sojabonen
sojabonen, groen

Contains lots of vitamins and minerals
Contains lots of vitamins and minerals
Fast absorbing source of protein (2 hours)

Fast absorbing source of protein (2 hours)
Insert new products only above this row with "Insert Row".
sojascheuten
spaghetti, droog
spaghetti, droog, verrijkt
spaghetti, groen, droog
spaghetti, volkoren, droog
spinazie
spinazie, ingeblikt
pompoen
inktvis
inktvis, gefrituurd
aardbeien
suiker, bruine
bloemsuiker
suiker, tafel (sucrose)
zonnebloemolie
zoete aardappel
zwaardvis
tilapiavis
tomaten
tomaten, ingeblikt
tomaten, oranje
tomaten, geel
tortilla chips (snack)
forel
tonijn, blauwvin
tonijn, blik in eigen nat
tonijn, geelvin
kalkoen, ham, plakjes
kalkoen, borst
kalkoen, bil
kalkoen, lever, rauw
rapen
kalfsvlees, mager
vitargo
wafels, chocolade
wafels, vanille
okkernoten
water
watermeloen
waxy maize starch
tarwe
tarwemeel, volkoren
wei, concentraat
wei, isolaat
witvis
yam (zoete aardappel)
yoghurt, vet
yoghurt, mager
courgette
zz Insert new products only above this row!
products only above this row!
Don't find your favorite food in the "Nutrition Table" tab of

Choose from 8000 more foods to add to the "Nutrition Tabl
You can download the complete list of food products for F
The file is about 6 MB big and may take a couple of minute
Once downloaded you can copy the complete worksheet in
Download complete list of 8000 food pro
Click here:
Table" tab of this excel sheet?

Nutrition Table" tab of this excel sheet.
roducts for FREE.
ple of minutes to download.
worksheet into this worksheet (tab "8000 More Products").
000 food products.
ucts").
Click here to visite my website True-Natur
Learn everything you need to know to become big and muscular in the shortest pos
Nutrition
Supplements
Training
Equipment
Steroids
Losing bodyfat
Injuries
About me
Learn everything about how to optimize your nutrition for maximal mus
Which supplements really work and how to use them.
Proven training principles for fastest possible muscle growth.
Which weight training equipment to use for optimal results.
The truth about anabolic steroids and other doping products.
How to reduce your bodyfat effectively and staying lean without losing
How to prevent and recover from injuries.
Everything about myself.
True-Natural-Bodybuilding
website True-Natural-Bodybuilding.com
ar in the shortest possible time without using anabolic steroids.
rition for maximal muscle growth.
scle growth.
mal results.
ng products.
ng lean without losing muscle mass.
tural-Bodybuilding.com
True-Natural-Bodybuilding

Diet Plan True Natural Bodybuilding v3.7

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TRUE-NATURAL-BODYBUILDING.

Gender (male / female) :

Body Mass Index

Bed time meal

Mifflin - St. Jeor

kcal per day

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

r vitamin-mineral intake is too low ; your target value is 100%) :

mineral intake is too high) :

e calorie level (maintenance = BMR x activity level).

Glycemic Index Glycemic Load

sugars of total carbs

Great source of carbohydrates

Contains lots of fructose

Great source of vitamin C

Translation product name

tonijn, blik in eigen nat

kalkoen, ham, plakjes

muesli, gedroogd fruit en noten

grams per day

grams per meal

grams per day

How to use this Excel sheet

Flash Video (.swf)

What else to do to lose body fat

Flash Video (.swf)

depicted at the bottom of the webpage:

ories than your maintenance level.

alculated in fileds H6-H8 or J6-J8.

otein (30% recommended). Yes, this must be high.

ut the quantities you eat.

at and/or gain muscle mass

and building lean muscle mass?

put cursor here

goose, liver, raw

Great source of carbohydrates

Great protein snack. High in sodium.

Great source of vitamin A

Great source of vitamin A

Great source of vitamin A

100% pure creatine monohydrate

Great source of vitamin A

Cholesterol: 615 mg per 100 g

Great source of vitamin A

gans, lever, rauw

Contains lots of monounsaturated fatty acids

Glycemic Index: 42 (boiled)

Great source of omega-3 fatty acids

Glycemic Index: 42 (boiled)

Great source of vitamin E

Drink at least 2 to 3 liter water per day.

Fast absorbing source of protein (2 hours)

products only above this row!

Don't find your favorite food in the "Nutrition Table" tab of

Table" tab of this excel sheet?

Click here to visite my website True-Natur

ar in the shortest possible time without using anabolic steroids.

rition for maximal muscle growth.

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