Diet Plan True Natural Bodybuilding

True Natural BodyBuilding Training Routine
Exercises
Sets Reps
Muscles
Quadriceps:
Inner thighs:
Glutes:
squat or hack squat 4 x

leg press 4 x
leg extension 4 x
8 - 12
8 - 12
8 - 12
thigh adductor 4 x
8 - 12
thigh abductor 4 x
8 - 12
lying leg curls 4 x

seated leg curls 4 x
standing leg curls 4 x
8 - 12
8 - 12
8 - 12
hyperextension 4 x
8 - 12
standing calf raise 4 x

seated calf raise 4 x
8 - 12
8 - 12
Hamstrings:
Lower back:
Calves:
Chest:
flat bench press or flyes
incline bench press or flyes
decline bench press or flyes
cable crossovers or pec deck
4x
4x
4x
4x
8 - 12
8 - 12
8 - 12
8 - 12
hanging leg raises 4 x

(weighted) crunches 4 x
8 - 12
8 - 12
barbell or dumbbell press 4 x

dumbbell lateral or front raises 4 x
bent-over lateral raises 4 x
8 - 12
8 - 12
8 - 12
upright row or shrugs 4 x
8 - 12
standing dumbbell triceps extension 4 x

narrow grip barbell press 4 x
cable pushdown or dips 4 x
8 - 12
8 - 12
8 - 12
Abdominals:
Shoulders:
Trapezius:
Triceps:
Upper back:
Biceps:
Forearms:
wide-grip pulldown 4 x
or one-arm dumbbell row 4 x
(lying) T-bar row 4 x
8 - 12
8 - 12
8 - 12
or seated concentration curl 4 x

or standing EZ barbell curl 4 x
8 - 12
8 - 12
palms-down barbell wrist curls 4 x
8 - 12
Also visit the TNBB Beginner Routines
TRUE-NATURAL-BODYBUILDING.COM
Fill in
male
22
183
83.0
16.0
69.7
1550.000
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%
Cut
Protein :
Carbs :
Fat :
Time / Meal
Product
TOTAL:
sex
years
cm
kg
%
kg
activity
2,616,953 Kcal
eggs
Breakfast
bread, whole-wheat
###
785,086 kcal
1,308,477 kcal
523,391 kcal
Quantity
Unit
100%
07.30 (1)
Body Mass Index

BMI :
24.8
Lean BMI :
20.8
Metabolic Rate
Basal Metabolic Rate :
Maintenance :
Cut :
-10%
Bulk :
+10%
gram per
196271 gr
327119 gr
58155 gr
Kcal
Protein (g)
3,836
32%
101
100 gr
143
13
39
100 gr
247
13
orange juice
169
200 gr
94
sunflower oil
237
5 gr
44
water
260
300 gr
---------------
0 -
---------------
0 -
---------------
0 -
528
27
Total
Energy %
20%
% of RDA
0%
0%
10.00 (2)
bananas
11
100 gr
89
Morning meal
milk, nonfat (skimmed) 150
500 gr
170
17
whey, concentrate
265
30 gr
122
24
sunflower oil
237
0 gr
---------------
0 -
---------------
0 -
---------------
0 -
---------------
0 -
381
42
Total
Energy %
43%
% of RDA
0%
0%
12.30 (3)
tuna, canned in water
248
150 gr
192
35
Lunch
pineapple, canned
189
100 gr
60
pasta, dry
174
100 gr
371
13
olives
167
100 gr
115
water
260
300 gr
---------------
0 -
---------------
0 -
---------------
0 -
738
50
Total
Energy %
27%
% of RDA
0%
0%
15.00 (4)
apple juice
100 gr
46
Afternoon meal
300 gr
102
10
whey, concentrate
265
30 gr
122
24
oats
163
50 gr
195
sunflower oil
237
0 gr
---------------
0 -
---------------
0 -
---------------
0 -
465
43
Total
Energy %
36%
% of RDA
0%
0%
17.30 (5)
turkey, breast meat
251
150 gr
167
37
Dinner
213
rice, white, medium-grain
100 gr
360
41
100 gr
34
sunflower oil
237
10 gr
88
water
260
300 gr
broccoli
---------------
0 -
---------------
0 -
---------------
0 -
649
46
Total
Energy %
29%
% of RDA
0%
0%
20.00 (6)
orange juice
169
250 gr
118
Post-workout shake
500 gr
170
17
265
30 gr
122
24
whey, concentrate
---------------
0 -
---------------
0 -
---------------
0 -
---------------
0 -
---------------
0 -
410
43
Total
Energy %
41%
% of RDA
0%
0%
21.00 (7)
155
muesli, dried fruit and nuts
100 gr
340
10
Snack
water
260
300 gr
---------------
0 -
---------------
0 -
---------------
0 -
---------------
0 -
---------------
0 -
---------------
0 -
340
10
Total
Energy %
10%
% of RDA
22.30 (8)
quark, nonfat (curd cheese,

206 fromage frais)
400
Bed time meal
cherries, sour, canned

water
gr
0%
0%
251
48
59
100 gr
75
260
300 gr
---------------
0 -
---------------
0 -
---------------
0 -
---------------
0 -
---------------
0 -
326
49
Total
Energy %
% of RDA
59%
0%
0%
Recommended daily intake for your kcals (vitamins-minerals in mcg):

TOTAL gram:
TOTAL Kcal:
309
3,836
1,234
TOTAL%
32%
TARGET gram:
196,271
DIFFERENCE [ TOTAL - TARGET ] gram:
-195,963
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 3.10 of this excel workbook.
-2,613,117
-783,851
TRUE-NATURAL-BO
Copyright 2008 True-Natural-Bodybuild
kg/m2
kg/m2
kcal
kcal
8
24534
40890
7269
Carbs (g)
Katch - McArdle
best method
uses body fat %
1,876
2,907,726
2,616,953
3,198,498
meals
gr
gr
gr
kcal per day

kcal per day
kcal per day
kcal per day
1,870
2,898,004
2,608,204
3,187,804
Harris - Benedict
not so good method
uses age
kcal per day

kcal per day
kcal per day
kcal per day
1,975
3,061,017
2,754,915
3,367,119
kcal per day

kcal per day
kcal per day
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
Vit A (IU)
Vit B-1
Vit B-2
15%
0%
0%
0.004065209 0.002585426 0.003404723
10
487
69
478
70
1,438
41
353
216
4,714
686
22
350
78
42
402
360
64
19
840
500
736
5,186
2,484
53%
Fat (g)
Mifflin - St. Jeor

good method
uses age
Vit B-3
Vit B-5
48%
31%
0%
0%
0%
0%
0%
0%
0%
23
64
31
73
665
334
25
75
225
910
470
1,785
49
139
256
983
1,135
2,119
51%
7%
0%
0%
0%
0%
0%
0%
0%
29
12
66
8,699
186
16
50
102
21
284
75
90
60
1,700
431
11
403
37
15
96
17
482
207
147
10,720
632
52%
20%
0%
0%
0%
0%
0%
0%
0%
11
21
17
73
49
15
45
135
546
282
1,071
33
382
70
481
675
61
46
538
633
836
1,795
0%
0%
0%
0%
0%
52%
11%
0%
0%
62
177
9,383
1,076
79
70
48
1,600
1,342
623
71
117
639
573
10
86
12
623
203
342
11,622
2,991
54%
17%
0%
0%
0%
0%
0%
0%
0%
28
438
98
53
503
450
25
75
225
910
470
1,785
54
513
323
963
973
2,235
52%
6%
0%
0%
0%
0%
0%
0%
0%
78
546
910
1,030
12,150
4,600
78
546
910
1,030
12,150
4,600
79%
11%
0%
0%
0%
0%
0%
0%
0%
12
164
84
660
512
860
19
726
16
39
170
105
31
890
100
699
682
965
0%
0%
0%
0%
0%
3,140,344
1,256,137
1,360,816
16,748,499
5,233,906
3,036
5,532
43,302
17,820
38%
4%
0%
0%
520
65
4,078
2,081
586
% of Recommended Daily Intake (red means your vitamin-mineral intake is too low ; your target
53%
15%
0%
0%
0.004065209 0.002585426 0.003404723
327,119
58,155
% of Upper Safety Limit (red means your vitamin-mineral intake is too high) :
-326,599
-58,089
41%
###
-522,805
RUE-NATURAL-BODYBUILDING.COM
008 True-Natural-Bodybuilding.com. All content is copyright protected.
124%
Activity level is a value between 1.2 and 1.9 used to caluclate your maintenance calorie level (maintenance = BMR x act
Warning: people on drugs (caffeine, ephedrine, thyroid hormones, steroids, DNP, etc.) may have values up to twice as high
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
vitamin-mineral intake in mcg) :

1,300
400
ke in mcg) :
100,000
1,000
Vit B-6
Vit B-9
Reference :
2
Reference :
-
http://en.wikipedia.org/wiki/Dietary_Reference_Intake
90,000
200
15,000
120
http://en.wikipedia.org/wiki/Dietary_Reference_Intake
2,000,000
2,000
1,000,000
-
Vit B-12
Vit C
Vit D (IU)
Vit E
Vit K
0.003449769 0.001736275 0.007125016 0.002617017 0.000238827 0.001220694 0.000927924

143
47
50
970
209
50
550
62
48
60,200
400
2,054
414
145
60,200
50
3,974
0%
0%
0%
0%
0%
0%
0%
367
20
8,700
100
185
25
50
552
45
8,700
150
0%
0%
0%
0%
0%
0%
0%
326
75
9,400
20
142
18
110
900
1,650
552
26
10,300
1,780
0%
0%
0%
0%
0%
0%
0%
18
900
10
111
15
30
60
28
545
189
43
900
585
0%
0%
0%
0%
0%
0%
0%
870
12
145
175
63
89,200
780
102
4,108
1,190
84
89,200
4,888
102
0%
0%
0%
0%
0%
0%
0%
78
60
75,250
500
185
25
50
263
85
75,250
550
0%
0%
0%
0%
0%
0%
0%
1,220
243
7,200
1,220
243
7,200
0%
0%
0%
0%
0%
0%
0%
272
48
40
44
2,000
316
56
2,000
40
0%
0%
0%
0%
0%
0%
0%
1,360,816
418,712
2,512
94,210,309
209,356
15,701,718
125,614
4,695
727
18
246,550
50
19,167
117
mineral intake is too low ; your target value is 100%) :

0.003449769 0.001736275 0.007125016 0.002617017 0.000238827 0.001220694 0.000927924
ntake is too high) :

0.046945
0.727
0.123275
0.025
0.019167
level (maintenance = BMR x activity level).

y 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
0%
0.002586023 0.002928024 0.00335433
0.001651321 0.004019568 0.005280814
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
12,400
20,000
44
200
20,000
42
34,000
10
290,010
180,000
523
4,460
114,000
2,215
427,000
0%
0%
0%
0%
0%
0%
0%
9,800
5,000
78
260
27,000
270
22,000
78,000
610,000
65
150
55,000
15
505,000
135,000
87,800
750,000
143
410
82,000
285
527,000
0%
0%
0%
0%
0%
0%
0%
21,000
59
1,455
49,500
29
325,500
5,500
16,000
107
280
15,000
7,000
21,000
289
1,300
53,000
917
189,000
10,300
88,000
251
3,300
4,000
20
3,000
15,800
146,000
706
6,335
121,500
966
524,500
Phosphorus
0%
0%
0%
0%
0%
0%
0%
1,800
8,000
12
120
5,000
74
7,000
46,800
366,000
39
90
33,000
303,000
135,000
27,000
313
2,360
88,500
2,458
261,500
48,600
536,000
364
2,570
126,500
2,541
571,500
0%
0%
0%
0%
0%
0%
0%
15,000
174
1,755
42,000
32
309,000
9,000
110
800
35,000
1,100
108,000
18,700
47,000
49
730
21,000
210
66,000
20
18,720
71,000
333
3,285
98,000
1,342
483,000
0%
0%
0%
0%
0%
0%
0%
15,500
25,000
55
250
25,000
53
42,500
78,000
610,000
65
150
55,000
15
505,000
135,000
93,500
770,000
120
400
80,000
68
547,500
0%
0%
0%
0%
0%
0%
0%
22,600
390
8,750
78,000
2,177
243,000
22,600
390
8,750
78,000
2,177
243,000
0%
0%
0%
0%
0%
0%
0%
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%
0%
0%
0%
0%
0%
0%
575,729,669 ###
942,103
8,374,250
439,648,111
2,407,597
732,746,851
577,030
2,707,000
2,759
28,090
726,000
9,678
3,869,500
0%
0.002586023 0.002928024 0.00335433
16%
1.0828
0.27585
0.001651321 0.004019568 0.005280814
0.624222222 0.942857143 0.879772727 0.967375
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)
0.001298509 0.006414469 0.002614682 0.001895421 0.001101085 0.000871091 0.0030235544

134,000
32
140,000
1,110
76
423
248,000
40
472,000
1,800
39
368,000
8,000
80
175
300
750,000
72
620,000
2,990
590
423
0%
0%
0%
0%
0%
0%
0%
358,000
1,000
150
75
780,000
16
210,000
2,100
454
10
1,138,000
17
211,000
2,250
529
10
0%
0%
0%
0%
0%
0%
0%
355,500
99
75,000
720
111
63
124,000
1,000
100
84
223,000
63
6,000
1,410
10
8,000
872,000
220
80
300
710,500
163
954,000
2,450
584
63
0%
0%
0%
0%
0%
0%
0%
101,000
4,000
20
88
468,000
126,000
1,260
273
214,500
1,000
1,985
783,500
131,000
3,265
365
0%
0%
0%
0%
0%
0%
0%
439,500
37
73,500
1,860
111
93
86,000
1,000
1,160
13
316,000
33,000
410
89
300
841,500
39
107,500
3,430
513
93
0%
0%
0%
0%
0%
0%
0%
460,000
10,000
100
219
780,000
16
210,000
2,100
454
10
1,240,000
16
220,000
2,200
674
10
0%
0%
0%
0%
0%
0%
0%
486,000
17
231,000
3,650
300
486,000
17
231,000
3,650
306
0%
0%
0%
0%
0%
0%
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
0%
0%
0%
0%
0%
0%
0%
###
57,573
###
11,514,593
3,873,090
39,778
209,356
6,388,500
369
4,105,500
21,825
4,265
35
633
0.001298509 0.006414469 0.002614682 0.001895421 0.001101085 0.000871091 0.0030235544

-
0.92325
1.785
0.545625
0.42646
0.17325
1.5825
Saturated fat (g) MonoUns fat (g) PolyUns fat (g) Sugars (g)
Glycemic Index Glycemic Load
0.2638890448
41%
32%
0.385920744 52
268
71
29
18
52
11
24
64
41
27%
40%
33%
37%
12
53
12
25
33
10
39
41
20
57%
35%
8%
80%
14
49
42
31
15
17
41
40
19%
60%
21%
18%
10
42
15
33
10
60
20
27
49
30
35%
37%
28%
44%
70
56
15
66
57
14%
21%
65%
2%
22
52
14
25
33
10
49
42
23
55%
37%
8%
91%
31
60
47
31
60
47
18%
53%
29%
40%
12
30
41
12
37
12
96%
2%
2%
38%
15
24
19
201
52
268
0.2638890448
41%
32%
0.385920744 sugars of total carbs
Comments
Cholesterol: 420 mg per 100 g
0
Great source of vitamin C
Great source of vitamin E
Drink at least 2 to 3 liter water per day.
0
0
0
Great source of carbohydrates

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

0
Great source of carbohydrates with low glycemic index
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
0
Translation product name
Price
0.00
eieren
0.00
brood, volkoren
0.00
sinaasappelsap
0.00
zonnebloemolie
0.00
water
0.00
---------------
0.00
---------------
0.00
---------------
0.00
0.00
bananen
0.00
melk, mager
0.00
wei, concentraat
0.00
zonnebloemolie
0.00
---------------
0.00
---------------
0.00
---------------
0.00
---------------
0.00
0.00
tonijn, blik in eigen nat
0.00
ananas, ingeblikt
0.00
pasta, droog
0.00
olijven
0.00
water
0.00
---------------
0.00
---------------
0.00
---------------
0.00
0.00
appelsap
0.00
melk, mager
0.00
wei, concentraat
0.00
haver
0.00
zonnebloemolie
0.00
---------------
0.00
---------------
0.00
---------------
0.00
0.00
kalkoen, borst
0.00
rijst, wit, medium korrel
0.00
broccoli
0.00
zonnebloemolie
0.00
water
0.00
---------------
0.00
---------------
0.00
---------------
0.00
0.00
sinaasappelsap
0.00
melk, mager
0.00
wei, concentraat
0.00
---------------
0.00
---------------
0.00
---------------
0.00
---------------
0.00
---------------
0.00
0.00
muesli, gedroogd fruit en noten
0.00
water
0.00
---------------
0.00
---------------
0.00
---------------
0.00
---------------
0.00
---------------
0.00
---------------
0.00
0.00
kwark, mager
0.00
krieken, ingeblikt
0.00
water
0.00
---------------
0.00
---------------
0.00
---------------
0.00
---------------
0.00
---------------
0.00
0.00
05/07/2016
317158638.xls
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
22
183
83.0
69.7
16.0
1550.000
24.8 kg/m2
20.8 kg/m2
cut
-10% kcal
+10% kcal
2,616,953
30%
50%
20%
Product
eggs
bread, whole-wheat
orange juice
sunflower oil
water
------------------------------------------Total
Energy %
% of Daily Required Amount
bananas
milk, nonfat (skimmed)
whey, concentrate
sunflower oil
--------------------------------------------------------Total
Energy %
pineapple, canned
pasta, dry
olives
water
------------------------------------------Total
Energy %
apple juice
whey, concentrate
oats
sunflower oil
------------------------------------------Total
Energy %
785,086
1,308,477
523,391
Quantity
100
100
200
5
300
0
0
0
100
500
30
0
0
0
0
0
150
100
100
100
300
0
0
0
100
300
30
50
0
0
0
0
sex
years
cm
=
6 ' 0.0 ''
kg
=
183 lbs
kg
=
154 lbs
%
activity
(value between 1.2 and 1.9)
Katch - McArdle
Mifflin - St. Jeor
best method
good method
uses lean body mass
uses age
1876 kcal per day
1870 kcal per day
2907726 kcal per day
Kcal
grams per day
grams per meal
kcal
196271 gr
24534 gr
kcal
327119 gr
40890 gr
kcal
58155 gr
7269 gr
Unit
Kcal
Protein (g) Carbs (g) Fat (g)
gr
143
13
1
10
gr
247
13
41
3
gr
94
1
22
0
gr
44
0
0
5
gr
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
528
27
64
19
20%
48%
31%
0%
0%
0%
0%
gr
89
1
23
0
gr
170
17
25
0
gr
122
24
2
2
gr
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
381
42
49
3
43%
51%
7%
0%
0%
0%
0%
gr
192
35
0
4
gr
60
1
16
0
gr
371
13
75
2
gr
115
1
6
11
gr
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
738
50
96
17
27%
52%
20%
0%
0%
0%
0%
gr
46
0
11
0
gr
102
10
15
0
gr
122
24
2
2
gr
195
8
33
3
gr
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
465
43
61
6
36%
52%
11%
0%
0%
0%
0%
True-Natural-Bodybuilding.com
Page 26
05/07/2016
317158638.xls
Target
cut
2,616,953 Kcal
grams per day

grams per meal
196271 gr
24534 gr
327119 gr
40890 gr
58155 gr
7269 gr
Product
Kcal
Protein (g) Carbs (g) Fat (g)
turkey, breast meat
167
37
0
1
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
649
46
86
12
Energy %
29%
54%
17%
0%
0%
0%
0%
20.00 (6)
orange juice
250 gr
118
2
28
0
Post-workout shake
500 gr
170
17
25
0
whey, concentrate
30 gr
122
24
2
2
--------------00
0
0
0
--------------00
0
0
0
--------------00
0
0
0
--------------00
0
0
0
--------------00
0
0
0
Total
410
43
54
3
Energy %
41%
52%
6%
0%
0%
0%
0%
21.00 (7)
100 gr
340
10
78
5
Snack
water
300 gr
0
0
0
0
--------------00
0
0
0
--------------00
0
0
0
--------------00
0
0
0
--------------00
0
0
0
--------------00
0
0
0
--------------00
0
0
0
Total
340
10
78
5
Energy %
10%
79%
11%
0%
0%
0%
0%
22.30 (8)
quark, nonfat (curd cheese, froma
400 gr
251
48
12
1
Bed time meal
100 gr
75
1
19
0
water
300 gr
0
0
0
0
--------------00
0
0
0
--------------00
0
0
0
--------------00
0
0
0
--------------00
0
0
0
--------------00
0
0
0
Total
326
49
31
1
Energy %
59%
38%
4%
0%
0%
0%
0%
Energy
Protein
Carbs
Fat
TOTAL gram:
309
520
65
TOTAL Kcal:
3,836 Kcal
1,234
2,081
586
% of TOTAL Kcal:
32%
53%
15%
TARGET gram:
2,616,953 Kcal
196,271
327,119
58,155
DIFFERENCE [ TOTAL - TARGET ] gram:
-195,963
-326,599
-58,089
DIFFERENCE [ TOTAL - TARGET ] Kcal:
-2,613,117 Kcal
-783,851
-1,306,395 -522,805
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%
785,086
1,308,477
523,391
Quantity
150
100
100
10
300
0
0
0
kcal
kcal
kcal
Unit
gr
gr
gr
gr
gr
-
Download the latest version of the complete True Natural BodyBuilding diet plan excel sheet
Page 27
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 (.wm
For working conveniently with this large excel sheet it is recommended to go to Excel's full screen mode (View - Full Scree
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 produc
Some fields require special attention:
Field C6: fill in your body fat percentage as measured for example with a body fat caliper.
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
but when you have been counting your calories and monitoring your sports activities and physical labor for a w
Based on your gender, age, length, bodyweight, body fat % and activity level your daily caloric need is calculated according
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 H6 and J6 you find estimates of your maintenance caloric level, which is the amount of calories you need to eat e
If you want to lose weight (cut) you should eat less calories, and if you want to gain weigth (bulk) you should eat more calo
An efficient diet to lose weight (cut) should contain between 10 and 30% less calories than your maintenance level with a m
Field F7:
fill in your preferred cut% to calculate how many calories you should eat if you want to lose bodyweigth. The re
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
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 p
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 m
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 Produ
The results (total calories, protein, carbohydrates, fat, vitamins and minerals) are automatically calculated and displayed in
The tab "Printable Report" contains a convenient summary report of your diet plan that can be printed on paper or copied
How to build an efficient diet plan to lose body fat and/or gain muscle m
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
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 les
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
broccoli, cabbage, carrots, cauliflower, cherries ,chicory, cucumber, eggplant, grapefruit, grapes, kale, kiwi fruit, lentils, lettu
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
Each meal should contain some lean protein products (preferably from animal origin) such as chicken or turkey breast, egg
Nuts, soy and beans are some vegetable products that contain lots of protein. Protein powders (whey, casein and egg) are
Each meal should contain a small amount of fats, mainly unsaturated fats from fish or vegetable origin such as nuts, olives
Fresh, natural, unprocessed products (e.g. apples, tomatoes, steak, milk, potatos) are always better than processed food (
Choose foods that contain lots of fiber, vitamins and minerals and have a rather low glycemic index. Avoid sugar (sucrose)
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, rowin
And it should be combined with weight training to keep or increase your lean muscle mass while dieting.The more lean m
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
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
Any changes in diet or training program should be made gradually in small steps to ensure optimal results and prevent inju
Want to know everything about losing body fat and building lean muscl
Visit my free website:
Learn about losing body fat:
Learn about building muscle mass:
Demo video:
Demo video:
True-Natural-BodyBuilding.com
Losing Body Fat
How to Get Big
Flash Video (.swf)
Windows Media Video (.wmv)
Flash Video (.swf)

Windows Media Video (.wmv)
creen mode (View - Full Screen).
of your meals the food products in the white drop down lists.
age correctly.
ty level (somewhere between 1.2 and 1.9) might be a bit tricky in the beginning,
ities and physical labor for a while you will be able to do it more accurately.
ic need is calculated according to 3 different methods. The results are displayed in colums H, J and L.
ds J5-J8, otherwise the results in fields H5-H8 are the most accurate.
nt of calories you need to eat every day to maintain your bodyweigth.
bulk) you should eat more calories than your maintenance level.
our maintenance level with a minimum of 1200 kcal for a female and 1700 kcal for a male adult.
want to lose bodyweigth. The result will be displayed in fields H7 and J7.
n your maintenance level.

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

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

tes (50-55% recommended).
% recommended).
antities you eat.

d in the tab "8000 More Products".
lly calculated and displayed in bold blue font at the bottom of the page.
be printed on paper or copied into another excel workbook (copy/paste/paste-special - values).
d/or gain muscle mass
ht amount of calories that you need to eat daily to reach your goal.
day (5 for females) more or less equal in size (kcals) and nutrient ratio (protein/carbs/fat).
cally very active, etc.)
itamines and minerals such as apples, apricots, asparagus, bananas, beans, beets, blueberries,
pes, kale, kiwi fruit, lentils, lettuce, mushrooms, nectarine, onions, oranges, papayas, pears,
and zucchini.
wn rice, potatoes, yams, pasta, oats, couscous, sweet potato and cereals.
s chicken or turkey breast, egg whites, non-fat milk, non-fat cheese and yogurt, low-fat meat and fish.
ers (whey, casein and egg) are great substitutes.
able origin such as nuts, olives, olive oil, sunflower oil, flaxseed oil. A couple of egg yolks are also okay.
s better than processed food (e.g. apple pie, ketchup, sausages, ice cream, french fries, sugar or HFCS).
c index. Avoid sugar (sucrose), high-fructose corn syrup (HFCS), alcohol, saturated fat and cholesterol.
y bike, elliptical machine, rowing machine or stairclimber) to stimulate your metabolism and burn extra calories.
while dieting.The more lean muscle you have, the higher your metabolism will be throughout the day.
30 (low intensity) to 170 (high intensity) beats per minute to burn extra calories.
ing workout.
muscle group. Do 3 to 4 sets of 8-12 reps for each exercise. Increase the poundages as you get stronger.
ptimal results and prevent injuries.
uilding 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
--------------1 almonds
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
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
cantaloupe, melon
carrot juice
carrots
casein/milk, concentrate
casein/milk, isolate
cashew nuts
cauliflower
cheese, gouda
cherries, sour
cherries, sweet
chestnut
chicken, breast meat
chicken, breast, sliced
chicken, leg meat
chicken, liver
chickpeas
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
crispbread, fiber (Wasa)
crispbread, rye (Euroshopper)
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
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
34.0
40.0
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
364.0
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
351.0
340.0
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
flatfish (sole, flounder)

flaxseed oil
flaxseeds
french fries
frog legs
fructose
garlic
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
mungo beans
mushrooms, white
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
91.0
884.0
534.0
331.0
73.0
400.0
149.0
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
mussels
nachos chips (snack)
nachos with cheese
nectarine
noodles, eggs
oats
oats, fine powder
okra
olive oil
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
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
86.0
514.0
306.0
44.0
384.0
389.0
388.0
31.0
884.0
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
rice, white, long-grain

rice, white, short-grain
roughy, orange
rye
salmon
shallots
shrimps
soybean oil
soybeans
soybeans, green
soybeans, sprouted
spaghetti, dry
spaghetti, dry, enriched
spaghetti, spinach, dry
spaghetti, whole-wheat, dry
spinach
spinach, canned
squash, summer
squid (inkfish, cuttlefish)
squid, fried (inkfish, cuttlefish)
strawberries
sugar, brown
sugar, powdered
sugar, table (sucrose)
sunflower oil
sweet potato
swordfish
tilapia fish
tomatoes
tomatoes, canned
tomatoes, orange
tomatoes, yellow
tortilla chips (snack)
trout
tuna, bluefin
tuna, yellowfin
turkey ham, sliced
turkey, breast meat
turkey, leg meat
turkey, liver, raw
turnips
veal, lean
vitargo
wafers, chocolate
wafers, vanilla
walnuts
water
watermelon
waxy maize starch
wheat
wheat flour, whole-grain
whey, concentrate
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
365.0
360.0
358.0
76.0
338.0
142.0
72.0
106.0
884.0
446.0
147.0
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
whey, isolate
100 gr
whitefish
100 gr
yam (sweet potato)
100 gr
yogurt, fat
100 gr
yogurt, nonfat
100 gr
zucchini (courgette)
100 gr
zz Insert new products only above this row!
1 zzz Select a row above, in the white area, and do "Insert Row".
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
6
Carbs (g)
7
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
Vit A (IU)
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
0.0
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
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
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
0.8
1.0
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
19.3
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
13.0
9.5
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
8.2
9.3
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
60.7
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
48.0
63.0
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
0.2
0.2
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
6.0
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
6.5
1.5
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
3,382.0
19,124.0
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
67.0
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
0.0
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
41.0
92.0
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
477.0
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
243.0
243.0
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
19.0
55.0
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
212.0
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
145.0
145.0
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
18.8
0.0
18.3
3.5
16.4
0.0
6.4
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
0.0
0.0
28.9
40.1
0.0
100.0
33.1
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
1.2
100.0
42.2
17.4
0.3
0.0
0.5
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
33.0
0.0
0.0
0.0
50.0
0.0
9.0
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
89.0
0.0
1,644.0
173.0
140.0
0.0
200.0
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
76.0
0.0
161.0
30.0
250.0
0.0
110.0
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
11.9
8.2
8.1
1.1
14.2
16.9
8.5
2.0
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
3.7
61.7
32.2
10.6
71.3
66.3
70.7
7.0
0.0
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
2.2
26.1
16.8
0.3
4.4
6.9
7.9
0.1
100.0
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
160.0
0.0
495.0
332.0
62.0
0.0
0.0
375.0
0.0
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
160.0
49.0
170.0
34.0
170.0
763.0
692.0
200.0
0.0
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
210.0
40.0
330.0
27.0
90.0
139.0
125.0
60.0
0.0
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
7.1
6.6
6.5
16.4
10.3
19.8
2.5
20.3
0.0
36.5
13.0
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
80.0
79.3
79.2
0.0
75.9
0.0
16.8
0.9
0.0
30.2
11.1
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
0.6
0.5
0.7
1.6
6.3
0.1
1.7
100.0
19.9
6.8
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
0.0
0.0
0.0
70.0
11.0
40.0
1,190.0
180.0
0.0
22.0
180.0
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
70.0
70.0
70.0
31.0
316.0
226.0
60.0
28.0
0.0
874.0
435.0
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
49.0
48.0
48.0
45.0
251.0
380.0
20.0
34.0
0.0
870.0
175.0
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
89.0
19.1
1.5
3.5
5.7
1.2
0.0
0.7
0.0
27.9
4.7
7.7
3.1
0.0
1.0
5.9
0.2
3.3
0.2
0.3
0.0
0.0
120.0
138.0
99.0
7.0
200.0
0.0
0.0
140.0
112.0
29.0
48.0
45.0
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
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
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
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
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
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
734.0
386.0
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
1,541.0
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
1,040.0
1,040.0
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
105.0
228.0
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
1,588.0
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
676.0
676.0
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
72.0
217.0
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
535.0
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
210.0
210.0
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
21.0
4.0
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
557.0
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
47.0
47.0
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
0.0
0.0
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
0.0
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
0.0
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
36,700.0
8,500.0
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
4,000.0
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
0.0
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
2,899.0
0.0
3,080.0
2,342.0
1,200.0
0.0
700.0
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
503.0
0.0
985.0
390.0
0.0
0.0
596.0
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
208.0
0.0
473.0
175.0
120.0
0.0
1,235.0
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
8.0
0.0
87.0
64.0
15.0
0.0
3.0
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
1.5
0.0
0.0
0.0
0.4
0.0
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
1,700.0
0.0
600.0
700.0
0.0
0.0
31,200.0
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
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
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
500.0
700.0
1,160.0
185.0
912.0
1,349.0
201.0
245.0
0.0
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
50.0
200.0
180.0
25.0
216.0
119.0
125.0
215.0
0.0
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
42.0
0.0
9.0
5.0
29.0
56.0
32.0
88.0
0.0
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
12.0
0.0
0.7
0.0
0.3
0.0
0.0
0.0
0.0
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
8,000.0
0.0
1,100.0
5,400.0
0.0
0.0
0.0
21,100.0
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
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
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
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
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
164.0
145.0
171.0
52.0
294.0
818.0
345.0
104.0
0.0
377.0
65.0
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
8.0
9.0
6.0
26.0
38.0
25.0
34.0
3.0
0.0
375.0
165.0
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
0.0
0.0
0.4
0.0
3.2
0.0
1.2
0.0
0.0
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
0.0
0.0
0.0
0.0
0.0
8,000.0
2,000.0
0.0
6,000.0
29,000.0
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
3,000.0
552.0
75.0
124.0
451.0
0.0
0.0
750.0
314.0
389.0
641.0
204.0
0.0
0.0
300.0
293.0
32.0
53.0
163.0
0.0
0.0
15.0
23.0
7.0
12.0
24.0
0.0
0.0
1.0
0.0
0.4
0.6
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
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
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
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
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
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
0.0
0.0
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
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
0.0
0.0
3.0
0.0
133.0
0.0
50.0
0.0
0.0
50.0
1,160.0
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
820.0
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
810.0
810.0
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
2.5
15.5
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
9.0
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
6.0
6.0
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
7,600.0
9,900.0
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
95,200.0
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
20,200.0
20,200.0
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
9,000.0
24,000.0
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
105,000.0
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
31,000.0
31,000.0
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
41.0
46.0
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
847.0
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
255.0
255.0
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
94.0
0.0
0.0
0.0
8.0
0.0
0.0
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
510.0
17,500.0
310.0
760.0
1,000.0
0.0
80.0
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
0.1
0.0
4.3
11.1
0.1
0.0
1.7
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
65,000.0
200.0
78,700.0
0.0
65,000.0
0.0
23,200.0
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
18,000.0
0.0
255,000.0
9,000.0
18,000.0
0.0
181,000.0
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
32.0
0.0
1,220.0
145.0
250.0
0.0
299.0
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
0.0
0.0
0.0
0.0
11.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
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
550.0
0.0
0.0
770.0
370.0
1,090.0
700.0
360.0
14,350.0
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
0.1
1.3
0.0
2.2
0.5
0.0
3.0
53.0
60.2
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
65,000.0
22,500.0
26,400.0
6,200.0
78,700.0
0.0
0.0
12,300.0
300.0
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
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
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
94.0
103.0
124.0
86.0
297.0
626.0
437.0
94.0
0.0
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
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
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
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
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
0.1
0.0
0.0
0.7
5.9
0.0
0.0
0.0
183.9
47.0
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
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
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
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
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
220.0
110.0
210.0
75.0
367.0
250.0
88.0
264.0
0.0
1,658.0
128.0
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
478.0
0.0
2.0
0.0
0.0
0.0
0.0
200.0
350.0
60.0
0.0
120.0
0.0
0.0
0.1
2.3
0.2
0.2
4.3
0.0
0.0
65,000.0
16,500.0
15,200.0
15,200.0
9,500.0
0.0
360,000.0
26,000.0
17,000.0
121,000.0
199,000.0
16,000.0
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
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
210.0
460.0
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
6,240.0
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
2,430.0
2,430.0
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
12,000.0
14,000.0
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
115,000.0
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
78,000.0
78,000.0
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
41.0
130.0
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
2,204.0
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
2,475.0
2,475.0
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
15,000.0
42,000.0
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
366,000.0
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
269,000.0
269,000.0
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
267,000.0
292,000.0
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
875,000.0
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
319,000.0
319,000.0
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
0.4
0.6
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
8.2
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
36.6
36.6
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
360.0
0.0
5,730.0
1,290.0
1,500.0
0.0
1,700.0
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
31,000.0
0.0
392,000.0
30,000.0
20,000.0
0.0
25,000.0
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
17.0
0.0
2,482.0
242.0
0.0
0.0
1,672.0
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
184,000.0
0.0
642,000.0
143,000.0
147,000.0
0.0
153,000.0
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
361,000.0
0.0
813,000.0
473,000.0
285,000.0
0.0
401,000.0
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
32.7
0.0
25.4
1.2
14.1
0.0
14.2
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
3,950.0
1,090.0
1,130.0
280.0
1,900.0
4,720.0
4,000.0
800.0
560.0
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
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
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
3,400.0
348.0
198.0
54.0
855.0
4,916.0
4,019.0
990.0
0.0
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
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
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
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
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
44.8
7.7
13.9
0.0
78.8
0.0
34.0
0.7
0.0
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
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
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
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
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
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
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
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
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
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
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
15.1
0.0
0.0
66.7
13.9
36.5
1.2
38.0
0.0
17.8
1.5
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
370.0
540.0
50.0
90.0
370.0
0.0
0.0
33,000.0
21,000.0
12,000.0
19,000.0
18,000.0
0.0
0.0
67.0
397.0
4.0
5.0
177.0
0.0
0.0
270,000.0
55,000.0
95,000.0
157,000.0
38,000.0
0.0
0.0
317,000.0
816,000.0
155,000.0
255,000.0
261,000.0
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
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
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
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
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
16,000.0
29,000.0
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
24,000.0
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
500,000.0
540,000.0
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
180.0
180.0
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
3,430.0
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
2,390.0
2,390.0
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
90.2
88.9
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
11.5
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
6.1
6.1
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
0.9
0.8
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
17.4
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
24.0
16.5
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
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
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
0.0
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
0.1
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
0.6
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
1.5
0.3
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
81,000.0
0.0
30,000.0
455,000.0
58,000.0
0.0
17,000.0
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
450.0
0.0
4,340.0
1,100.0
1,000.0
0.0
1,160.0
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
0.0
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
79.1
0.0
7.0
36.7
81.9
0.0
58.6
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
0.0
0.0
27.3
2.9
0.0
0.0
2.1
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
48.0
0.0
0.0
0.0
50.0
0.0
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
0.3
9.4
3.7
0.0
0.1
0.0
0.1
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
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
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
1,600.0
1,480.0
1,580.0
170.0
1,920.0
3,970.0
3,200.0
600.0
0.0
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
80.6
1.5
40.5
87.6
9.0
8.2
2.8
90.2
0.0
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
0.0
4.6
0.0
1.7
3.3
10.6
8.8
3.2
0.0
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
28.0
0.0
16.0
0.0
84.0
0.0
0.0
0.0
0.0
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
0.4
3.9
6.9
0.0
1.2
1.2
1.3
0.0
13.8
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
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
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
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
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
0.0
1,090.0
360.0
3,090.0
0.0
100.0
0.0
3,330.0
2,930.0
0.0
11.6
12.9
13.3
75.7
10.6
68.5
79.8
75.9
0.0
8.5
67.5
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
1.3
0.0
0.0
0.0
15.1
0.0
0.0
0.0
0.0
9.3
4.2
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
0.0
60.0
0.0
55.0
0.0
152.0
0.0
0.0
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
0.2
0.2
0.1
0.0
0.2
1.0
0.0
0.3
15.7
2.9
0.8
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
0.0
51,000.0
9,000.0
46,000.0
77,000.0
8,000.0
0.0
0.0
990.0
240.0
590.0
970.0
320.0
0.0
0.0
72.8
69.6
87.9
85.2
94.8
0.0
0.0
0.0
4.1
0.0
0.0
1.0
0.0
0.0
60.0
0.0
13.0
2.0
0.0
0.0
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
0.0
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
1.4
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
0.2
0.2
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
0.1
0.1
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
2.7
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
0.6
0.6
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
7.9
3.9
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
10.7
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
2.5
2.5
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
67.0
45.0
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
35.0
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
60.0
63.0
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
0.2
20.2
7.5
0.0
0.1
0.0
0.0
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
0.3
66.0
28.7
0.0
0.1
0.0
0.2
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
0.0
0.0
1.6
0.7
0.0
100.0
1.0
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
0.0
35.0
60.0
0.0
20.0
30.0
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
0.5
7.1
7.1
0.1
1.3
2.2
3.3
0.0
73.0
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
0.6
13.6
2.0
0.1
1.3
2.5
3.3
0.0
10.5
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
0.0
3.8
0.0
7.9
1.9
0.0
0.8
1.2
0.0
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
0.0
63.0
55.0
43.0
50.0
60.0
65.0
35.0
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
0.2
0.2
0.2
0.2
0.2
2.1
0.0
0.3
22.8
4.4
1.3
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
0.2
0.2
0.1
0.1
0.8
2.5
0.0
0.7
57.7
11.3
3.2
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
0.1
0.0
0.0
0.0
1.0
0.0
0.0
0.0
0.0
7.3
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
58.0
70.0
62.0
0.0
34.0
0.0
15.0
0.0
0.0
18.0
30.0
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
0.3
2.0
0.0
0.9
0.0
0.0
0.0
0.0
2.1
0.1
0.1
0.0
0.1
0.0
0.7
0.0
0.5
4.7
7.7
2.5
0.0
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.
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
Great source of vitamin A

Slow absorbing source of protein (7 hours)
Slow absorbing source of protein (7 hours)
Great source of iron
100% pure creatine monohydrate

Great source of omega-3 fatty acids
kanteloep (wratmeloen)
wortelsap
wortelen
casene/melk, concentraat
casene/melk, isolaat
cashewnoten
bloemkool
kaas, gouda
krieken
krieken, ingeblikt
kersen
kastanje
kip, borst
kip, borst, plakjes
kip, bil
kip, lever
kikkererwten
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
knackebrod, vezelrijk (Wasa)
knackebrod, rogge (Euroshopper)
croissanten, boter
komkommer
inktvis
hert, mager
dextrose (glucose)
eend, lever, rauw
eend, vlees zonder vel
eiwit
eierdooier
aubergine
eieren
vijgen, droog
visolie, zalm


High in glucose and fructose
High in glucose and fructose

platvis
lijnzaadolie
lijnzaad
frieten
kikkerbilletjes
fructose
look
gans, lever, rauw
gans, vlees zonder vel
druivensap
pompelmoes
pompelmoessap
druiven
schelvis
heilbot
ham (hesp), plakjes
hazelnoten
haring
honing
honingmeloen
paardevlees, mager
hotdog
boerenkool
Kellogg's Special K
Kellogg's Special K chocolade
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
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 haver, fijn poeder
okra
Monounsaturated fatty acids: 72.96 g
olijfolie
Contains lots of monounsaturated fatty acids
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

Cholesterol: 152 mg

Contains lots of vitamins and minerals
Contains lots of vitamins and minerals
rijst, wit, lange korrel

rijst, wit, medium korrel
rijst, wit, korte korrel
zaagbuikvis
rogge
zalm
sjalotten
garnalen
sojaolie
sojabonen
sojabonen, groen
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
Insert new products only above this row with "Insert Row".
wei, isolaat
witvis
yam (zoete aardappel)
yoghurt, vet
yoghurt, mager
courgette
zz Insert new products only above
41
Price
0.00
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0.00
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0.00
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0.00
0.00
0.00
0.00
0.00
0.00
Did't find your favorite food in the "Nutrition Table" tab of

Choose from 8000 more foods to add to the "Nutrition Tab
You can download the complete list of food products for
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Watch the demo video in the "How To - Manual" tab to se
Click here:
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ion Table" tab of this excel sheet?

he "Nutrition Table" tab of this excel sheet.
od products for FREE.
couple of minutes to download.
plete worksheet into this worksheet (tab "8000 More Products")
anual" tab to see how to add foods to the "Nutrition Table" tab.
t of 8000 food products.
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ition Table" tab.
Click here to visite my website True-Nat
Learn everything you need to know to become big and muscular in the shortest p
Definition TNBB
Nutrition
Supplements
Training
Equipment
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Injuries
About me
Learn what TRUE Natural BodyBuilding exactly is and how it is defin

Learn everything about how to optimize your nutrition for maximal m
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 stay lean without losing m
How to prevent and recover from injuries.
Everything about myself.
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ebsite True-Natural-BodyBuilding.com
r in the shortest possible time without using anabolic steroids.
s and how it is defined.

ition for maximal muscle growth.
scle growth.
al results.
ng products.
ean without losing muscle mass.
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Diet Plan True Natural Bodybuilding

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True Natural BodyBuilding Training Routine

squat or hack squat 4 x

lying leg curls 4 x

standing calf raise 4 x

hanging leg raises 4 x

barbell or dumbbell press 4 x

upright row or shrugs 4 x

standing dumbbell triceps extension 4 x

or seated concentration curl 4 x

palms-down barbell wrist curls 4 x

Also visit the TNBB Beginner Routines

Gender (male / female) :

Body Mass Index

milk, nonfat (skimmed) 150

tuna, canned in water

milk, nonfat (skimmed) 150

turkey, breast meat

milk, nonfat (skimmed) 150

quark, nonfat (curd cheese,

Bed time meal

cherries, sour, canned

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

DIFFERENCE [ TOTAL - TARGET ] gram:

DIFFERENCE [ TOTAL - TARGET ] Kcal:

Copyright 2008 True-Natural-Bodybuild

kcal per day

kcal per day

kcal per day

0.004065209 0.002585426 0.003404723

Mifflin - St. Jeor

0.004065209 0.002585426 0.003404723

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vitamin-mineral intake in mcg) :

0.003449769 0.001736275 0.007125016 0.002617017 0.000238827 0.001220694 0.000927924

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

ntake is too high) :

level (maintenance = BMR x activity level).

0.002586023 0.002928024 0.00335433

0.001651321 0.004019568 0.005280814

0.002586023 0.002928024 0.00335433

0.001651321 0.004019568 0.005280814

0.624222222 0.942857143 0.879772727 0.967375

0.001298509 0.006414469 0.002614682 0.001895421 0.001101085 0.000871091 0.0030235544

0.001298509 0.006414469 0.002614682 0.001895421 0.001101085 0.000871091 0.0030235544

Glycemic Index Glycemic Load

0.385920744 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

rijst, wit, medium korrel

muesli, gedroogd fruit en noten

grams per day

How to use this Excel sheet

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What else to do to lose body fat

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n your maintenance level.

d in fileds H6-H8 or J6-J8.

% recommended). Yes, this must be high.

antities you eat.

d/or gain muscle mass

uilding lean muscle mass?