REQ. VIT Y MINERALESVitaminas y cido flicoAlimentoCantidadcido
pantotnico (mg)EdadPesoProteinaADECB1B2B3B6FolicoB12Cereales
integrales, listos para comer1 taza (30
gr)10.8kggggmgmgmgmgmgmgggHgado, cocido100 gr6.9Lactantes6
m62.2xkg420103350.30.460.3300.5Hongos (shiitake), cocidos, sin sal1
taza (145 gr)5.21 ao92xkg400104350.50.680.6451.5Pollo. cocido1 taza
(145 gr)4.7Nios1 a 613-2023-30400105450.70.890.91002Pavo, cocido1
taza (145 gr)3.56 a 103034700107451.21.4161.63003Papas, cocidas1
taza (150 gr)1.4Varones11 a
1845-60451000108501.41.6181.84003Lentejas. Cocidas, sin sal1 taza
(198 gr)1.271870561000610601.21.4162.24003Hongos, crudos1 taza (70
gr)1.04Mujeres11 a 154546800108501.11.3151.84003Brcoli, cocido1
taza (150 gr)0.96155544800686011.21324003Leche descremada1
taza0.88huevo, grande, crudo1 (60 Gr)0.71Huevo, grande, hervido1
(60 gr)0.69Minerales principalesLevadura de cerveza1
cucharadita0.5EdadPesoCalcioFosforoMagnes.HierroZincIodoTomate,
maduro1 taza (240 gr)0.4kgmgmgmgmgmgmgLactantes6 m636024050103401
ao95403607015550Nios1 a 613-208008001501510706 a
10308008002501010120Varones11 a
1845-6012001200350181515018708008003501015150Mujeres11 a
154512001200300181515015558008003001015150Alimentoporcincido flico
(g)AlimentoBiotinaCereales (cocidos), copos de maz1 taza222(g)/100
grHgado de vaca, cocido85 gr.185Hgado de vaca100Espinaca, cocida,
hervida, sin sal1 taza (180 gr.)263Manes, tostados39Habas ,
blancas, enlatadas1 taza170Chocolate32Esprragos, hervidos8 (120
gr.)160Huevos25Arroz, blanco, grano largo comn, cocido1taza (190
gr.)153Coliflor17Espinaca, cruda1 taza (30 gr.)60Setas16Lechuga
romana1 taza75Avellanas14Lentejas, hervidas, sin sal1 taza (200
gr.)358guisantes18Coles o repollitos de Bruselas, cocidos1 taza
(150 gr.)94Pollo5-OctAguacate, en rodajas1/2 taza45Leche5Semilla de
soja, verde, hervida1 taza (180 gr.)200Salvado de trigo5Banana1
(120 gr.)24Salmon5Naranjas1 (40 gr.)39Bananas4Meln, cantaloupe,
roco de miel1 taza (160 gr.)35Carne de vaca4Zanahorias2Queso2
PROP. CARNES, LACTEOS, FIAMBRESKCalProt. gGrasa gsodio mgcalcio
mghierro mgfsforo mgpotasio mgvit.A U.I.vit.B1 mgvit.B2 mgcada 100
gramosKCalProteinas gGrasa gsodio mgcalcio mghierro mgfsforo
mgpotasio mgCarne
vacunamagra20019137091.8--200.050.14semigorda2551820-91.8--300.050.13Bondiola26024194000----gorda3051725-81.7--400.050.13Chorizo
(parrilla)4001540900153.5110150muy
gorda4101440-71.5--600.050.11Chorizo colorado
(guiso)39021351400----Jamn cocido (york)2002181200154140160Carne de
terneramuy magra17520107091.9--200.050.14Jamn
crudo25022182500501.4200300Jamn crudo
ahumado40017321400102200250Cortes americanostapa de
asado40015376592.2151350700.060.13Lomito ahumado2002581000----tapa
de asado magra200211265123.1208350200.080.18Lomo de
cerdo1902572000----bife
angosto38016356592.3142355700.070.14Longaniza40014382500----bife
angosto
magro1502185063.2220360200.090.19Matambre23024141200----vacio14422665153.1200355100.090.2Morcilla26017201200----Mortadela300182570040-150200Hamburguesaspromedio
(9
marcas)2091815--------Paleta100164.51000----mnimo18118.511.3--------Pate33010.532400----mximo2311419--------Salame3502030120035-167300Hamburguesas
caserasdesgrasadas155208--------Salchichas
(hot-dog)2401420900132.5170200Salchicha
(frankfurt)3101215850----Carne de
cerdomagra2751723-102.5190--0.80.19Salchicha
(parrillera)4101141900----semigorda3001627-92.3175--0.750.18Tocino
ahumado (panceta)44017401800----gorda3501531-82.2160--0.70.17Tocino
crudo (panceta)6608.570700131100130Tocino salado
(panceta)40028273200----Tocino /
Panceta850385178-2510---Chicharrn6802060-602.8150----
Pollocon piel170281080112200350650.080.15sin
piel11523250101.1210320600.050.1pechuga110202.5--------muslo125203.5--------
Pavosin
desgrasar2401920602022202504000.60.1muslo130204--------pechuga115241.1--------
Carne de
corderomagra165181095-------semigorda315162875-------gorda400134070-------cada
100 gramosKCalProteinas gGrasa gsodio mgcalcio mghierro mgfsforo
mgpotasio mgvit.A U.I.vit.B1 mgvit.B2 mgcada 100
gramosKCalProteinas gGrasa gsodio mgcalcio mghierro mgfsforo
mgpotasio mgvit.A U.I.vit.B1 mgvit.B2 mgvit.B3 mg
Abadejo8518.50.5968-376400-0.10.13Lecheentera6033301100.2801402000.10.20.2Arenque17018.5101201001.22603201100.030.2parc.desc.4531.5-1100.185-2000.10.20.2Atn
(Tuna)17024640301200-4500.150.15descremada312.91-1200.1100-1500.020.2-Bacalao80170.460200.5190350-0.050.05condensada3208.28.21002500.12003003600.10.30.2Bagre180171760300.5190300-0.040.08chocolatada803.32.5501000.290140800.050.150.1Besugo100202.5-151.8220----Yogurtcremoso11036-130-90-----Bonito150237-351.3200--0.10.1entero852.83.3601500.110019010000.050.20.1Brtola80170.890252180280-0.10.2parc.desc.7531.5---------Caballa1802011951522403804000.150.35descremado4040.1-130-90-----Carpa95163-401.9165--0.040.05bebibleparc.
desc.802.91.5-115-------Congrio70150.5-601150--0.10.1c/cerealesp.desc.1205.21.8-180-------Corvina90191.4-421200--0.040.12lechecultivada
entera954.12.6-145-------Esturin95182---190----lechecultivada
desc.353.50.1---------Lenguado82180.780301200330-0.10.1Quesosblanco150111070150-------Merluza80180.780251190300-0.050.05blancodescremado110124.52501500.515090150.020.20.1Mero84180.8-251.5200--0.10.1blancocremoso30018254703001400805000.030.40.1Pejerrey8018.50.665601.5250--0.010.05fundido3001525450300-------Rbalo80180.6120251210--0.350.1blandoentero3002423450800-600-----Salmn1802210-600.8200--0.08-blandodescremado2402814450800-600-----Sardina1902013100802.5300-550.020.1mozzarella2402016750750.32001104000.030.20.1Surub11018472202200250---camembert30018259002000.230010010000.040.60.9Trucha11018.5340151200400-0.080.08cheddar400253170075015009013000.030.40.1de
mquina25016176004000.5330-----edam32025207007000.6500805000.060.30.1cada
100 gramosKCalProt. gGrasa gsodio mgcalcio mghierro mgfsforo
mgpotasio mgvit.A U.I.vit.B1 mgvit.B2 mgvit.B3
mgemmenthal400272845010000.36001006000.050.30.2gouda37025297007000.54401004000.030.20.1Huevosenteros1601211125552.321013012000.120.320.1gruyere40028283801000-600100-0.050.30.1clara53110.2150100.618110-0.020.250.3parmeggiano
/
parmesano390342570011000.880013010000.020.60.2yema3601630501356.356011034000.250.40.1provolone390282811009000.5650703000.50.30.2cada
100 gramosKCalh.de.c. gProt. gGrasa gsodio mgcalcio mghierro
mgfsforo mgpotasio
mg.roquefort370213018005000.53609012000.040.60.8
Arrocesblanco360806.50.65250.79595integral35075629.5262250170Salvado
de arroz275611516-762010001000Germen de
trigo3403524957081000850Smola330708.511151-110Fideos
laminados38078161863130130Harinasde avena40068106.56554400250de
gluten38045422240-14060de maiz3607552.51103290290de
mandioca320801.70.5-1505100-de trigo3407191215275100Levadura
seca28040351.550441612001900Copos de
maiz3858581370102250-Fain1803074-352100-Panesblanco
(bolillo)2505082250----de centeno2505082350----de
gluten34030502-----integral2405092.5600----de
salvado24040103800----Pan dulce39065910-----Pan
Lacteado250537.51.5500----Pan
Matze40085101-----Croissants(medialunas)3205597250----Panqueques(solo
masa)2402999120100---Galletasde agua4307012.510600----de agua
s/sal450701411180----de centeno35076131.2880----de
maizena4507011.515-----de
soja5007023.515650----Vainillas3908283.5110----Bizcochuelo(terminado)310555.87.2-----
PROP. VEGETALES Frutas ACal c/100gSodio mg. NaCalcio mg.
CaHierro mg. FeFsforo mg. PPotasio mg. KVit A U.I.Vit.B1 mgVit.B2
mgVit.B3 mgVit.C mgHortalizas ACal c/100gSodio mg. NaCalcio mg.
CaHierro mg. FeFsforo mg. PPotasio mg. KVit A U.I.Vit.B1 mgVit.B2
mgVit.B3 mgVit.C mgAnan
(pia)521160.58180340.070.050.2820Acelga25140903.53940065000.040.150.534Arndano421100.41075400.030.020.215Apio18115300.530800-0.030.030.39Bergamota501250.3181804000.050.40.240Berenjena252150.530210100.050.050.65Caqui
(Kaki)70470.32517010000.030.040.214Pulpa de
berenjenaCerezas700.4250.4202002000.050.050.212Berro20501501.96028249000.10.150.975Ciruelas451120.427190500.040.040.46Broccoli35161051.37840025000.10.150.9100Coco3202820285300100.050.030.53Coliflor281827156300600.110.110.775Chirimoya95-300.635-200.090.121.115Esparrago244241502408550.120.121.425Damasco
(albaricoque)481150.7232807000.040.070.49Esparrago (puntas)Damasco
(sin
cscara)Espinaca2870803.55050050000.10.20.645Durazno501101201808000.020.050.915Hinojo25861002.55540035000.230.110.293Durazno
(sin
cscara)Lechuga139200.5231753300.050.060.37Frambuesas501251301601300.030.070.925Pepino155200.8231702500.030.040.213Frutilla
(fresa)35122122160300.020.050.470Rabanito1517201.235320100.030.030.326Grosella452301402501500.020.030.440RadichetaGuayaba
(Goiaba)503200.7352502800.030.05175Col de
bruselas4011221.5804005500.110.140.9100Guinda401220.2251982900.040.020.420RepolloKiwi554300.4413001750.020.050.580Tomate213120.5262409000.060.040.723Lima302260.618140250.040.020.152Tomate
(pulpa)Limn302260.618140250.040.020.152Zapallitos
(zuchini)181220.9222503500.040.070.519Mamn
(papaya)58-150.622-300.050.020.75Zapallitos
(pulpa)Mandarina451250.3181604000.040.040.330Hortalizas
BMango58-150.622-300.050.020.75Aj302201.53018020000.080.070.8100Manzana59170.312110500.030.030.26Ajo13535301.4135500-0.20.080.512Manzana
(rallada)Alcaucil3045451604001500.080.10.88Meln3012140.41625010000.030.020.0230Alcaucil
(corazn)Membrillo3012140.41625010000.030.020.0230Arvejas8022521153105000.30.15228Naranja491400.5201802000.080.040.355Calabaza282200.74025016000.040.040.512Papaya353200.31523015000.030.040.360Cebolla3710300.636150300.040.040.310Peln55640.3202509000.010.040.97Cebolla
de
verdeo283701.54030058000.080.110.650Pera55290.313125200.020.030.25Chauchas325551.1402205000.080.150.818Pulpa
de peraChauchas s/hilo s/granoPomelo
(toronja)401150.420180500.040.030.245Habas1055292.31604002100.250.21.529Sandia301100.491203500.030.030.26Nabos2940350.53029076000.050.070.730Tamarindo301100.491203500.030.030.26Palmitos2645860.879336-0.040.090.71.3Zarzamora502320.6251701800.020.040.420Palmitos
(corazn)Frutas
BPuerro525581.150320500.10.060.517Banana90190.628400800.050.070.710Remolacha457020135340200.030.050.410Banna
(aplastada)Zanahoria4045400.93540035000.060.050.68Higo802400.530200800.050.050.44Zapallo4022513032037000.050.070.711Uva653140.5161801000.050.040.44Hortalizas
CBatata1156351.1454004000.110.050.825Maiz
(Elote)95460.81052804000.120.091.79Mandioca1452361.15035070.050.040.742Papa76370.850410-0.10.051.417
