Tablas Nutricionales
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Tablas nutricionales Tabla Nutricional de las Frutas Frutas Cal c/100g Sodio mg. Na Calcio mg. Ca Hierro mg. Fe Fósforo mg. P Potasio mg. K Vit A U.I. Vit.B1 mg Vit.B2 mg Vit.B3 mg Vit.C mg Piña Cal c/100g 1 16 0.5 8 180 34 0.07 0.05 0.28 20 Arándano 42 1 10 0.4 10 75 40 0.03 0.02 0.2 15 Bergamota 50 1 25 0.3 18 180 400 0.05 0.4 0.2 40 Caqui (Kaki) 70 4 7 0.3 25 170 1000 0.03 0.04 0.2 14 Cerezas 70 0.4 25 0.4 20 200 200 0.05 0.05 0.2 12 Ciruelas 45 1 12 0.4 27 190 50 0.04 0.04 0.4 6 Coco 320 28 20 2.0 85 300 10 0.05 0.03 0.5 3 Chirimoya 95 - 30 0.6 35 - 20 0.09 0.12 1.1 15 Damasco 48 1 15 0.7 23 280 700 0.04 0.07 0.4 9 Durazno 50 1 10 1.0 20 180 800 0.02 0.05 0.9 15 Frambuesa s 50 1 25 1.0 30 160 130 0.03 0.07 0.9 25 Fresa 35 1 22 1.0 22 160 30 0.02 0.05 0.4 70 Grosella 45 2 30 1.0 40 250 150 0.02 0.03 0.4 40 Guayaba 50 3 20 0.7 35 250 280 0.03 0.05 1.0 75 Guinda 40 1 22 0.2 25 198 290 0.04 0.02 0.4 20 Kiwi 55 4 30 0.4 41 300 175 0.02 0.05 0.5 80 Lima 30 2 26 0.6 18 140 25 0.04 0.02 0.1 52 Limón 30 2 26 0.6 18 140 25 0.04 0.02 0.1 52 Papaya 58 - 15 0.6 22 - 30 0.05 0.02 0.7 5 Mandarina 45 1 25 0.3 18 160 400 0.04 0.04 0.3 30 Mango 58 - 15 0.6 22 - 30 0.05 0.02 0.7 5 Manzana 59 1 7 0.3 12 110 50 0.03 0.03 0.2 6 Melón 30 12 14 0.4 16 250 1000 0.03 0.02 0.02 30 Membrillo 30 12 14 0.4 16 250 1000 0.03 0.02 0.02 30 Naranja 49 1 40 0.5 20 180 200 0.08 0.04 0.3 55 Papaya 35 3 20 0.3 15 230 1500 0.03 0.04 0.3 60 Pelón 55 6 4 0.3 20 250 900 0.01 0.04 0.9 7 Pera 55 2 9 0.3 13 125 20 0.02 0.03 0.2 5 Toronja 40 1 15 0.4 20 180 50 0.04 0.03 0.2 45 Sandia 30 1 10 0.4 9 120 350 0.03 0.03 0.2 6 Tamarindo 30 1 10 0.4 9 120 350 0.03 0.03 0.2 6 Zarzamora 50 2 32 0.6 25 170 180 0.02 0.04 0.4 20 Frutas B Banana 90 1 9 0.6 28 400 80 0.05 0.07 0.7 10 Higo 80 2 40 0.5 30 200 80 0.05 0.05 0.4 4 Uva 65 3 14 0.5 16 180 100 0.05 0.04 0.4 4
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Nutricion
Transcript of Tablas Nutricionales
Tablas nutricionales Tabla Nutricional de las FrutasFrutasCal c/100gSodio mg. NaCalcio mg. CaHierro mg. FeFsforo mg. PPotasio mg. KVit A U.I.Vit.B1 mgVit.B2 mgVit.B3 mgVit.C mg
PiaCal c/100g1160.58180340.070.050.2820
Arndano421100.41075400.030.020.215
Bergamota501250.3181804000.050.40.240
Caqui (Kaki)70470.32517010000.030.040.214
Cerezas700.4250.4202002000.050.050.212
Ciruelas451120.427190500.040.040.46
Coco32028202.085300100.050.030.53
Chirimoya95-300.635-200.090.121.115
Damasco481150.7232807000.040.070.49
Durazno501101.0201808000.020.050.915
Frambuesas501251.0301601300.030.070.925
Fresa351221.022160300.020.050.470
Grosella452301.0402501500.020.030.440
Guayaba 503200.7352502800.030.051.075
Guinda401220.2251982900.040.020.420
Kiwi554300.4413001750.020.050.580
Lima302260.618140250.040.020.152
Limn302260.618140250.040.020.152
Papaya58-150.622-300.050.020.75
Mandarina451250.3181604000.040.040.330
Mango58-150.622-300.050.020.75
Manzana59170.312110500.030.030.26
Meln3012140.41625010000.030.020.0230
Membrillo3012140.41625010000.030.020.0230
Naranja491400.5201802000.080.040.355
Papaya353200.31523015000.030.040.360
Peln55640.3202509000.010.040.97
Pera55290.313125200.020.030.25
Toronja401150.420180500.040.030.245
Sandia301100.491203500.030.030.26
Tamarindo301100.491203500.030.030.26
Zarzamora502320.6251701800.020.040.420
Frutas B
Banana90190.628400800.050.070.710
Higo802400.530200800.050.050.44
Uva653140.5161801000.050.040.44
Aporte Nutricional de las HortalizasHortalizas ACal c/100gSodio mg. NaCalcio mg. CaHierro mg. FeFosforo mg. PPotasio mg. KVit A U.I.Vit.B1 mgVit.B2 mgVit.B3 mgVit.C mg
Acelga25140903.53940065000.040.150.534
Apio18115300.530800-0.030.030.39
Berenjena252150.530210100.050.050.65
Berro20501501.96028249000.100.150.975
Broccoli35161051.37840025000.100.150.9100
Coliflor2818271.056300600.110.110.775
Esparrago244241.0502408550.120.121.425
Espinaca2870803.55050050000.10.20.645
Hinojo25861002.55540035000.230.110.293
Lechuga139200.5231753300.050.060.37
Pepino155200.8231702500.030.040.213
Rabanito1517201.235320100.030.030.326
Col de Bruselas4011221.5804005500.110.140.9100
Tomate213120.5262409000.060.040.723
Zapallitos (zuchini)181220.9222503500.040.070.519
Hortalizas B
Ajo302201.53018020000.080.070.8100
Ajo13535301.4135500-0.200.080.512
Alcaucil3045451.0604001500.080.10.88
Arvejas802252.01153105000.30.152.028
Calabaza282200.74025016000.040.040.512
Cebolla3710300.636150300.040.040.310
Cebolla de verdeo283701.54030058000.080.110.650
Chauchas325551.1402205000.080.150.818
Habas1055292.31604002100.250.21.529
Nabos2940350.53029076000.050.070.730
Palmitos2645860.879336-0.040.090.71.3
Puerro525581.150320500.10.060.517
Remolacha4570201.035340200.030.050.410
Zanahoria4045400.93540035000.060.050.68
Zapallo402251.03032037000.050.070.711
Hortalizas C
Batata1156351.1454004000.110.050.825
Maz (Elote)95460.81052804000.120.091.79
Mandioca1452361.15035070.050.040.742
Papa76370.850410-0.10.051.417
Aporte Nutricional de Huevos y CerealesCada 100 gramosKCalh.de.c.gProt.gGrasa gsodio mgcalcio mghierro mgfosforo mgpotasio mg.
Arrocesblanco360806.50.605250.79595
integral3507562.09.5262250170
Salvado de arroz275611516-762010001000
Germen de trigo3403524957081000850
Fideos laminados38078161863130130
Harinasde avena40068106.56554400250
de gluten38045422240-14060
de maz3607552.51103290290
de mandioca320801.70.5-1505100-
de trigo3407191215275100
Levadura seca28040351.550441612001900
Copos de maz3858581.0370102250-
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 maicena4507011.515-----
de soja5007023.515650----
Vainillas3908283.5110----
Bizcochuelo(terminado)310555.87.2-----
Aporte Nutricional de los LcteosCada 100 gramosKCalProtenas gGrasa gsodio mgcalcio mghierro mgfosforo mgpotasio mgvit.A U.I.vit.B1 mgvit.B2 mgvit.B3 mg
Lecheentera603.03.0301100.2801402000.10.20.2
descremada312.91.0-1200.1100-1500.020.2-
condensada3208.28.21002500.12003003600.10.30.2
chocolatada803.32.5501000.290140800.050.150.1
Yogurtcremoso1103.06.0-130-90-----
entero852.83.3601500.110019010000.050.20.1
descremado404.00.1-130-90-----
lecheCultivada desc.353.50.1---------
Quesosblanco150111070150-------
blancodescremado110124.52501500.515090150.020.20.1
blancocremoso30018254703001.0400805000.030.40.1
fundido3001525450300-------
blandoentero3002423450800-600-----
blandodescremado2402814450800-600-----
mozzarella2402016750750.32001104000.030.20.1
camembert30018259002000.230010010000.040.60.9
cheddar40025317007501.05009013000.030.40.1
parmesano390342570011000.880013010000.020.60.2
Aporte Nutricional del PescadoCada 100 gramosKCalProtenas gGrasa gsodio mgcalcio mghierro mgfosforo mgpotasio mgvit.A U.I.vit.B1 mgvit.B2 mg
Abadejo8518.50.5968-376400-0.10.13
Arenque17018.5101201001.22603201100.030.2
Atn (Tuna)17024640301200-4500.150.15
Bacalao80170.460200.5190350-0.050.05
Bagre180171760300.5190300-0.040.08
Besugo100202.5-151.8220----
Bonito150237-351.3200--0.10.1
Brtola80170.890252180280-0.10.2
Caballa1802011951522403804000.150.35
Carpa95163-401.9165--0.040.05
Congrio70150.5-601150--0.10.1
Corvina90191.4-421200--0.040.12
Esturin95182---190----
Lenguado82180.780301200330-0.10.1
Merluza80180.780251190300-0.050.05
Mero84180.8-251.5200--0.10.1
Pejerrey8018.50.665601.5250--0.010.05
Robalo80180.6120251210--0.350.1
Salmon1802210-600.8200--0.08-
Sardina1902013100802.5300-550.020.1
Trucha11018.5340151200400-0.080.08
Recomendaciones Comer cinco porciones entre frutas y hortalizas por da y que, al menos, una porcin sea cruda, siempre bien lavadas con agua potable. Cocinar las frutas y hortalizas preferentemente con cscara y en trozos grandes, al vapor o al horno. Si se hierve, usar poca agua. Agregar una fruta o jugo al desayuno o durante la maana. Elegir naranja, mandarina, o pomelo para despus de las comidas. Probar frutas y hortalizas distintas a las ingeridas habitualmente.Cantidades diarias sugeridas 1 plato de hortalizas crudas de diferentes colores (lechuga, zanahoria o remolacha ralladas, aj, tomate) 1 plato de hortalizas cocidas de diferentes colores (chauchas, remolachas, zanahoria, zapallo, zapallito, papa, batata) 2 frutas medianas o 4 chicas o 2 tazas de frutas cortadas o sus jugos
