Alimentos Pesos y Nutrientes Mayores

MEDIDAS CASERAS
CARBOHIDRATOS
ALIMENTO
MEDIDA CASERA
Arroz Pilado o pulido

cocido
1TAZA
1 UNIDAD
Tomate (4)
MEDIANA
Pepinillo o Pepino de 1 UNIDAD
mesa
MEDIANA
Lechuga americana
1TAZA TROZADA
1CABEZA
Cebolla de cabeza (2) MEDIANA
1TAZA PICADA AL
Col blanca
RAS
Cant.
Energ
Agua
gr
Kcal
Prot A Prot V Grasa A

g
Grasa
V
g
CHO
Fibr
Ca
Fe
Ret
Tiami
Ribof
Niaci
Vit C
Na
mg
mg
mg
ug
mg
mg
mg
mg
mg
mg
186.00
213.90
134.29 ---
4.46 ---
0.19
46.87
0.19
20.46
55.80
0.56 ---
0.00
0.00
0.45
0.00
124.00
23.56
116.81 ---
0.99 ---
0.25
5.33
0.99
8.68
24.80
0.74
150.00
60.00
16.50
6.60
144.60 --57.96 ---
0.75 --0.36 ---
0.15
0.06
3.90
1.44
0.60
0.42
30.00
31.20
33.00
12.00
88.00
43.12
75.94 ---
1.23 ---
0.18
9.94
0.70
17.60
50.00
11.50
46.55 ---
0.65 ---
0.15
2.40
0.40
35.90 ---
45.88
0.05
0.07
0.77
22.82
0.45
0.06
1.50
3.60
0.05
0.01
0.06
0.04
0.14
0.08
18.90
4.50 235.50
0.90 -----
30.80
1.06
0.00
0.03
0.05
0.19
4.31
4.84
147.58
23.00
23.00
0.20
0.50
0.01
0.02
0.09
15.70
29.10
125.20
37.65
11.50
105.30
19.96
304.67
Coliflor (3)
1/2 TAZA TROZADA
50.00
14.00
45.80 ---
1.10 ---
0.30
2.20
0.90
13.00
33.00
0.30
1.50
0.03
0.04
0.25
Rabanitos
1/2 TAZA TROZADA
44.00
6.16
41.84 ---
0.35 ---
0.04
1.28
0.31
15.84
12.76
0.44
0.00
0.00
0.01
0.13
8.18 ---
Vainitas (2)
1/2 TAZA PICADA

1 UNIDAD
PEQUEA
37.50
13.88
33.08 ---
0.90 ---
0.11
3.04
0.86
33.00
18.38
0.53
10.50
0.03
0.08
0.27
3.60
1.73
78.98
40.00
16.40
35.60 ---
0.24 ---
0.20
3.68
0.48
13.20
6.40
0.20
678.40
0.02
0.02
0.07
6.96
12.00
162.00
1 TROZO GRANDE
1 UNIDAD
1 UNIDAD
1 TAZA PICADA AL
RAS
1 UNIDAD
MEDIANA
1 UNIDAD
MEDIANA
1 TAJADA
1 UNIDAD
MEDIANA
113.00
87.00
107.00
29.38
100.92
57.78
103.96 --60.81 --92.66 ---
0.79 --1.04 --0.32 ---
0.23
0.17
0.32
7.23
24.01
13.38
1.13
0.87
0.54
29.38
35.67
24.61
19.21
26.97
22.47
0.68
0.70
0.32
174.02
33.93
12.84
0.03
0.09
0.02
0.05
0.04
0.12
0.45
0.55
0.36
6.44 ----8.70 28.01 234.12

14.02 -----
100.00
62.00
83.70 ---
1.10 ---
0.10
14.30
0.80
3.00
28.00
1.10
5.00
0.05
0.03
0.20
11.50 ---
107.00
103.79
79.72 ---
2.25 ---
0.11
23.86
0.64
9.63
50.29
0.54
3.21
0.10
0.10
1.79
14.98
40.00
20.00
116.40
66.40
10.80 --4.16 ---
3.36 --1.36 ---
0.08
0.50
25.52
0.24
13.84 ---
14.00
2.60
40.40
12.00
0.40
0.00
0.08 ---
0.04
0.02
0.06
0.03
0.46
0.40 --0.24 -----
-----
63.00
64.89
46.12 ---
1.26 ---
0.25
14.68
0.44
3.78
32.76
0.25
0.00
0.04
0.04
1.17
5.67 ---
---
1 TAZA
140.00
140.00
105.70 ---
4.34 ---
0.00
29.82
0.56
35.00
35.00
0.56
0.00
0.03
0.06
0.24
0.00 ---
---
Zanahoria (2)
Zapallo macre (2)
Camote amarillo
Llacn (2)
Olluco
Papa blanca
Pan francs
de molde
Blanquillos
Fideos tallarn
(sancochado)
---
66.45
--417.30
Galletas de soda
Lentejas grandes
Acelgas. hojas de
Espinaca negra
Pimiento
Berenjena
1PAQUETE (8
unidades)
1TAZA COCIDA
1/2 TAZA COCIDA
PICADA
1 TAZA COCIDA
1 UNIDAD
MEDIANA
1/2 TAZA PICADA
40.00
198.00
176.80
669.24
1.92 --24.55 ---
4.04 --45.94 ---
5.88 27.20
2.18 120.78
0.28
7.92
15.20
140.58
53.60
520.74
0.60
9.50
0.40
7.92
0.07
0.67
0.04
0.50
0.47
0.00 --4.30 -----
88.00
90.00
23.76
28.80
79.82 --81.00 ---
75.00
41.00
26.25
15.17
67.20 --36.78 ---
-----
1.94 --2.52 ---
0.26
0.81
4.66
4.41
0.70
1.35
79.20
210.60
40.48
40.50
2.11
3.87
154.88
340.20
0.04
0.06
0.23
0.18
0.49
0.62
12.41 159.90 257.40

13.68 -----
1.13 --0.41 ---
0.38
0.33
5.78
3.24
0.90
0.70
9.00
8.20
18.00
12.30
0.38
0.12
93.75
2.05
0.04
0.01
0.08
0.12
1.19
0.54
81.23 --2.58 ---
-----
MEDIDAS CASERAS
CARBOHIDRATOS (Contina)
ALIMENTO
Brcoli (3)
Fresas
Granadilla
Limn, jugo de
Mandarina
Manzana
Azcar granulada o
refinada
Azcar rubia
Miel de abejas
Frijol canario fresco
Garbanzo cocido
Palta
Pltano de isla (4)
Pltano de seda (2)
Naranja
Soya
MEDIDA CASERA
1/2 TAZA COCIDA
PICADA
1 TAZA
1 UNIDAD
MEDIANA
1 CUCHARADITA
1 UNIDAD
MEDIANA
1 UNIDAD
MEDIANA
1 CUCHARADITA
2 CUCHARADITA
1CUCHARADADA
1/2 TAZA CRUDO
1 TAZA COCIDA
1/2 UNIDAD
MEDIANA
1 UNIDAD
MEDIANA
1UNIDAD
PEQUEA
1UNIDAD
PEQUEA
1 TAZA COCIDA
Cant.
Energ
Agua
gr
Kcal

g
Grasa
V
g
CHO
Fibr
Ca
Fe
Ret
Tiami
Ribof
Niaci
Vit C
Na
mg
mg
mg
ug
mg
mg
mg
mg
mg
mg
78.00
149.00
31.20
61.09
68.09 --132.76 ---
3.82 --1.04 ---
0.70
1.19
4.45
13.26
1.25
2.09
72.54
55.13
67.08
41.72
0.94
1.79
49.14
10.43
0.09
0.06
0.08
0.07
0.65
0.39
30.00
5.00
24.00
1.50
23.67 --4.47 ---
0.66 --0.03 ---
0.60
0.01
4.68
0.49
1.05
0.00
5.10
0.90
38.40
0.70
0.12
0.00
0.03 ---
0.03
0.00
0.04
0.00
0.64
0.01
75.00
26.25
67.58 ---
0.45 ---
0.23
6.45
0.38
14.25
12.75
0.23
3.75
0.05
0.04
0.23
36.53
5.18
84.23
124.00
66.96
105.03 ---
0.37 ---
0.12
18.10
0.99
6.20
13.64
1.74
0.00
0.04
0.05
0.16
1.61
2.85
138.76
5.00
5.00
20.00
104.00
164.00
19.20
19.00
66.00
172.64
162.36
-----------
0.00
0.00
0.00
0.52
2.95
4.96
4.92
17.12
32.76
30.34
0.00
0.00
0.02
2.29
0.98
0.25
2.25
5.20
62.40
88.56
0.05
0.10
2.00
298.48
98.40
0.01
0.00
0.09 --0.08 --3.12
10.40
1.97 ---
0.00
0.00
0.00
0.40
0.00
0.00
0.00
0.01
0.07
0.07
0.00 --0.20
2.69
0.00
0.00
0.20
2.69
0.03
0.26
0.78
10.76
1.60
9.57 ----0.80
0.00 -----
66.00
86.46
52.27 ---
1.12 ---
8.25
3.70
3.83
19.80
44.22
0.40
4.62
0.02
0.07
1.20
4.49
15.18
245.32
99.00
90.09
73.26 ---
0.89 ---
0.40
23.36
0.50
7.92
19.80
0.59
129.69
0.07
0.07
0.47
4.16
22.77
366.80
95.00
78.85
72.39 ---
1.43 ---
0.29
19.95
0.38
4.75
25.65
0.57
19.95
0.03
0.05
0.75
4.09
15.30
292.70
76.00
172.00
30.40
689.72
67.26 --20.12 ---
0.46 --48.50 ---
0.15
32.51
7.68
61.40
0.30
7.91
17.48
38.76
540.08 1,305.48
0.15
14.28
5.32
8.60
0.07
1.26
0.03
0.71
0.27 70.15
3.12
98.42
4.47 --108.36 ######
0.04
0.08
2.82
58.76
124.48
-----------
0.00
0.00
0.00
10.09
4.10
88.92 --62.58 ---
-----
4.74 ----2.21
0.05
11.15
Alcachofa
1 ALCACHOFA
MED ENTERA
300.00
57.00
278.70 ---
8.40 ---
0.60
8.70
4.20
126.00
153.00
3.30
150.00
0.21
0.12
2.55
0.00 ---
---
MEDIDAS CASERAS
PROTEINAS
ALIMENTO
MEDIDA CASERA
Cant.
Energ
Agua
gr
Kcal

g
Grasa
V
g
Leche fluda de vaca

leche evaporada
yogurt
1 TAZA
1/2 TAZA
1 VASITO
240.00
120.00
140.00
151.20
171.60
64.40
210.72
86.88
124.18
7.44 --8.40 --5.74 ---
8.40 --9.72 --1.40 ---
queso fresco de vaca

huevo de gallina.
cocido
Cerdo Carne. pulpa
1 TAJADA
30.00
69.00
18.00
4.74 ---
5.25 ---
41.00
90.00
56.99
178.20
31.12
5.29 --62.28 12.96 ---
3.44 --13.59 ---
Vacuno Molida
Pollo Carne, pulpa
1 UNIDAD MED
1 CHULETA MED
1 PORCION
HAMBURGUESA
1 PECHUGA MED
60.00
119.00
63.60 --12.72 --202.30

84.01 21.66 ---
0.96 --12.14 ---
Vacuno Carne, pulpa

Corvina
1 PORCION MED
1 FILETE MED
90.00
110.00
94.50
136.40
68.31 19.17 --79.86 21.45 ---
1.44 --4.95 ---
CHO
Fibr
Ca
Fe
Ret
Tiami
Ribof
Niaci
Vit C
Na
mg
mg
mg
ug
mg
mg
mg
mg
mg
mg
11.52 --13.08 --7.28

0.00
---
254.40 225.60
277.20 ----154.00 -----
3.12
67.20
62.40
26.60
0.12
0.04
0.06
0.48
0.29
1.20 110.40
0.79
0.37
0.00 169.74
0.34 ----0.00
0.66 ---
202.20
91.80
0.57
23.40
0.01
0.13
0.05
0.00
0.00
0.00
0.78 -----
12.30
10.80
78.72
214.20
0.45 --1.17 ---
0.08
0.81
0.02
0.14
0.16
1.03
4.59 ---
0.00
0.00
0.00
0.00
0.00 --238.00
--1.79 ---
42.78
0.00 104.01
105.60
194.92
187.20
200.20
3.06 --1.21
51.70
0.00 ----0.00
0.00
16.66
-----
-----
14.40
62.70
---
---
---
0.10
0.19
0.03
0.09
0.12
0.12
--10.71
6.14 --3.19
1.65
70.38
90.31
412.80
211.07
0.00
252.72
260.37
Chita
Cojinova
Lenguado. fresco
Atn en aceite,
enlatado
Sardina filete,
conserva
Frijol canario cocido
(3)
1 FILETE MED
1 FILETE MED
1 FILETE MED
110.00
110.00
110.00
96.80
102.30
95.70
85.80 21.78 --82.61 22.22 --86.90 21.01 ---
0.44 --0.77 --0.55 ---
-----
1/2 LATA
70.00
201.60
36.82 16.94 ---
14.35 ---
---
1/2 LATA
70.00
146.30
42.42 18.06 ---
7.70 ---
---
1/2 TAZA
104.00
88.40
Frijol rojo (Red kidney)

Garbanzo cocido
Lentejas grandes
Soya
1/2 TAZA
1/2 TAZA
1/2 TAZA
1/2 TAZA COCIDA
104.00
104.00
177.00
90.00
345.28
102.96
598.26
360.90
80.91 --14.14
78.94
21.95
10.53
---------
5.41 --19.97
2.60
41.06
25.38
---------
-----
24.20
20.90
53.90
229.90
271.70
333.30
1.43 --2.97 --0.77

15.40
0.10
0.10
0.08
0.04
0.07
0.06
5.83
1.98 ----0.11
5.39 108.79 417.01
1.65 -------
---
4.90
205.80
0.84
0.03
0.07
7.77
0.00 ---
---
---
58.80
317.10
0.77 ---
0.77
0.04
2.03
1.19 ---
---
1.66 ---
0.01
0.00
0.30
0.00 ---
---
4.78 --1.25 --8.50

7.08
7.47
4.50
0.22
0.00
0.60
0.66
0.18
0.04
0.44
0.37
2.72 ------0.51
0.00 ----3.84 ------2.34 --56.70 971.19
0.00
0.52
0.00
16.12
0.73
46.80
88.40
1.25 65.10
1.87 19.24
1.95 107.97
17.01 32.13
5.20
0.62
7.08
4.14
111.28
56.16
125.67
282.60
408.72
62.40
465.51
683.10
13.30
MEDIDAS CASERAS
GRASAS
ALIMENTO
MEDIDA CASERA
Aceite vegetal de olivo 1 CUCHARITA

Almendras
1 PUADO
Avellanas
1 PUADO
Cant.
Energ
Agua
gr
Kcal
5.00
15.00
15.00
44.20
80.10
83.25
Grasa
V
g
g
g
g
0.00 --0.75 --1.13 ---
0.00 --2.70 --1.86 ---
5.00
6.50
7.40
CHO
Fibr
Ca
Fe
Ret
Tiami
Ribof
Niaci
Vit C
Na
mg
mg
mg
ug
mg
mg
mg
mg
mg
mg
0.00
4.05
3.66
0.00
0.00
0.57
68.85 --0.42 -----
0.00
0.00
-----
0.00
0.00
0.00
0.00
0.00 --0.00
0.04
0.01 ------3.30 -----------
-------
Man tostado, sin

pelcula
Mantequilla con sal
Margarina vegetal con
sal
Castaa peruana
"Nuez del Brasil"
Mayonesa Aceite,
vinagre, huevo y
condimentos
Chocolate simple con
azcar
Cocoa
Palta
Coco
Aceitunas de botija
Chorizo
queso mantecoso
Pat
Jamonada
Salchicha "hot dog"
Tocino
Queso fundido Para
cortar
1 PUADO
1 CUCHARADITA
15.00
5.00
88.50
35.15
0.30 --0.80 ---
4.07 --0.03 ---
7.65
4.00
2.54
0.00
0.38
0.00
7.20
7.20
44.70
4.00
1 CUCHARADITA
5.00
36.00
0.80 ---
0.03 ---
4.10
0.00
0.00
0.00
0.00
15.00
99.15
0.18 ---
2.15 ---
9.89
2.19
0.39
25.50
127.50
12.00
86.28
1.92
0.25
0.00 ---
22.00
15.00
33.00
54.56
60.60
43.23
0.68 --1.31 --26.14 ---
0.84 --2.85 --0.56 ---
3.70
2.57
4.13
16.52
7.17
1.85
0.22
1.04
1.91
10.12
33.00
9.90
33.00
120.15
22.11
50.00
30.00
143.00
89.40
28.20 --17.25 ---
1.70 --0.24 ---
14.05
9.63
5.40
2.19
1.15
0.42
4.00
25.80
67.00
30.00
15.00
36.00
192.29
118.80
74.40
119.88
35.04 14.07 --10.05

8.40 --5.25
1.64 --17.75
5.65 ---
14.67
9.00
7.47
10.62
---------
---
51.00
68.00
186.66
333.20
25.19
22.30
5.61 --9.18 ---
17.49 --32.57 ---
-----
30.00
92.70
12.75
6.39 ---
6.00 ---
1 PUADO
1CUCHARADADA
AL RAS
1 BARRA
PEQUEA
1CUCHARADA
1/4 PALTA
1 TAJADA
(12x4.5CM)
4 UNIDADES
1 UNIDAD
MEDIANA
1 TAJADAS
2 CUCHARADAS
2 TAJADAS
1 UNIDAD
MEDIANA
3 TAJADAS
1 TAJADA
0.18 ---
9.40 ---
--0.99 --0.17 -------
0.01
0.00
0.05
0.00
3.24 ----0.01
0.00 ---
-----
0.00
0.00
0.00
0.00
0.00 ---
---
0.11
0.03
0.54
0.41 ---
---
0.00
0.32 ---
0.00 ---
---
---
---
---
---
8.56
21.12
0.86
0.59
7.59
11.84
8.07
122.66
0.62
0.44
1.58 --0.20
2.31
0.01
0.00
0.01
0.02
0.03
0.03
0.11
0.38
0.60
0.00
2.84
2.24
25.50
16.50
0.90
0.72
0.01
0.01
0.03
0.07
0.29
0.24
0.45 --0.00 ---
37.52
322.80
8.55
30.60
99.83
155.10
43.35
75.96
2.68
0.45
1.07
0.54
---------
0.20
0.03
0.01
0.01
0.24 --0.14
0.03
0.04
0.34
0.02 ---
0.00 ----0.00
0.00
0.00
0.00 ----0.00 -----
38.76
17.68
103.02
47.60
0.66 --0.82 ---
0.02
0.16
0.04 --0.08
1.36
0.00 --1.29 ---
----3.30
0.33 --0.03
20.00
0.00 ---
0.00 ---
0.00
0.00
---
---
---
---
---
21.39
-----
----52.80
PESOS (20 - 40 - 50 - 100)

ALIMENTO
MEDIDA CASERA
Cant.
gr
Arroz Pilado o pulido cocido

Tomate (4)
Tomate (4)
Tomate (4)
Tomate (4)
Pepinillo o Pepino de mesa
Lechuga americana
Lechuga americana
Lechuga americana
Lechuga americana
Cebolla de cabeza (2)
Col blanca
Col blanca
Col blanca
Col blanca
Coliflor (3)
Coliflor (3)
Coliflor (3)
Coliflor (3)
Rabanitos
Rabanitos
Rabanitos
Rabanitos
Vainitas (2)
Vainitas (2)
Vainitas (2)
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
Energ
Kcal
23
46
57.5
115
3.8
7.6
9.5
19
2.2
4.4
5.5
11
2.2
4.4
5.5
11
9.8
19.6
24.5
49
4.6
9.2
11.5
23
5.6
11.2
14
28
2.8
5.6
7
14
7.4
14.8
18.5
Agua
g
14.44
28.88
36.1
72.2
18.84
37.68
47.1
94.2
19.28
38.56
48.2
96.4
19.32
38.64
48.3
96.6
17.26
34.52
43.15
86.3
18.62
37.24
46.55
93.1
18.32
36.64
45.8
91.6
19.02
38.04
47.55
95.1
17.64
35.28
44.1

g
-----------------------------------------------------------------------
g
0.48
0.96
1.2
2.4
0.16
0.32
0.4
0.8
0.1
0.2
0.25
0.5
0.12
0.24
0.3
0.6
0.28
0.56
0.7
1.4
0.26
0.52
0.65
1.3
0.44
0.88
1.1
2.2
0.16
0.32
0.4
0.8
0.48
0.96
1.2
g
-----------------------------------------------------------------------
Grasa
V
g
0.02
0.04
0.05
0.1
0.04
0.08
0.1
0.2
0.02
0.04
0.05
0.1
0.02
0.04
0.05
0.1
0.04
0.08
0.1
0.2
0.06
0.12
0.15
0.3
0.12
0.24
0.3
0.6
0.02
0.04
0.05
0.1
0.06
0.12
0.15
CHO
Fibr
g
5.04
10.08
12.6
25.2
0.86
1.72
2.15
4.3
0.52
1.04
1.3
2.6
0.48
0.96
1.2
2.4
2.26
4.52
5.65
11.3
0.96
1.92
2.4
4.8
0.88
1.76
2.2
4.4
0.58
1.16
1.45
2.9
1.62
3.24
4.05
g
0.02
0.04
0.05
0.1
0.16
0.32
0.4
0.8
0.08
0.16
0.2
0.4
0.14
0.28
0.35
0.7
0.16
0.32
0.4
0.8
0.16
0.32
0.4
0.8
0.36
0.72
0.9
1.8
0.14
0.28
0.35
0.7
0.46
0.92
1.15
Ca
mg
2.2
4.4
5.5
11
1.4
2.8
3.5
7
4
8
10
20
10.4
20.8
26
52
4
8
10
20
9.2
18.4
23
46
5.2
10.4
13
26
7.2
14.4
18
36
17.6
35.2
44
P
mg
6
12
15
30
4
8
10
20
4.4
8.8
11
22
4
8
10
20
7
14
17.5
35
9.2
18.4
23
46
13.2
26.4
33
66
5.8
11.6
14.5
29
9.8
19.6
24.5
Fe
mg
0.06
0.12
0.15
0.3
0.12
0.24
0.3
0.6
0.06
0.12
0.15
0.3
0.02
0.04
0.05
0.1
0.24
0.48
0.6
1.2
0.08
0.16
0.2
0.4
0.12
0.24
0.3
0.6
0.2
0.4
0.5
1
0.28
0.56
0.7
Ret
Tiami
Ribof
ug
mg
mg
0
0
0
0
0.008
0.016
0.02
0.04
0.006
0.012
0.015
0.03
0.004
0.008
0.01
0.02
0.006
0.012
0.015
0.03
0.002
0.004
0.005
0.01
0.01
0.02
0.025
0.05
0.002
0.004
0.005
0.01
0.014
0.028
0.035
0
0
0
0
0.012
0.024
0.03
0.06
0.008
0.016
0.02
0.04
0.012
0.024
0.03
0.06
0.012
0.024
0.03
0.06
0.006
0.012
0.015
0.03
0.014
0.028
0.035
0.07
0.004
0.008
0.01
0.02
0.04
0.08
0.1
--------7.4
14.8
18.5
37
0.2
0.4
0.5
1
1.2
2.4
3
6
0
0
0
0
0.2
0.4
0.5
1
0.6
1.2
1.5
3
0
0
0
0
5.6
11.2
14
Niaci
mg
0.048
0.096
0.12
0.24
0.124
0.248
0.31
0.62
0.018
0.036
0.045
0.09
0.026
0.052
0.065
0.13
0.044
0.088
0.11
0.22
0.036
0.072
0.09
0.18
0.098
0.196
0.245
0.49
0.058
0.116
0.145
0.29
0.142
0.284
0.355
Vainitas (2)
Zanahoria (2)
Zanahoria (2)
Zanahoria (2)
Zanahoria (2)
Zapallo macre (2)
Zapallo macre (2)
Zapallo macre (2)
Zapallo macre (2)
100
20
40
50
100
20
40
50
100
37
8.2
16.4
20.5
41
5.2
10.4
13
26
88.2
17.8
35.6
44.5
89
18.4
36.8
46
92
-------------------
2.4
0.12
0.24
0.3
0.6
0.14
0.28
0.35
0.7
-------------------
0.3
0.1
0.2
0.25
0.5
0.04
0.08
0.1
0.2
8.1
1.84
3.68
4.6
9.2
1.28
2.56
3.2
6.4
2.3
0.24
0.48
0.6
1.2
0.2
0.4
0.5
1
88
6.6
13.2
16.5
33
5.2
10.4
13
26
49
3.2
6.4
8
16
3.4
6.8
8.5
17
1.4
0.1
0.2
0.25
0.5
0.12
0.24
0.3
0.6
28
339.2
678.4
848
1696
30.8
61.6
77
154
Fe
Ret
mg
6.2
12.4
15.5
31
4.2
8.4
10.5
21
5.6
11.2
14
28
9.4
18.8
23.5
47
20.2
40.4
50.5
101
12
24
30
60
10.4
mg
0.16
0.32
0.4
0.8
0.06
0.12
0.15
0.3
0.22
0.44
0.55
1.1
0.1
0.2
0.25
0.5
0.2
0.4
0.5
1
0.08
0.16
0.2
0.4
0.08
ug
7.8
15.6
19.5
39
2.4
4.8
6
12
1
2
2.5
5
0.6
1.2
1.5
3
0
0
0
0
0.07
0.008
0.016
0.02
0.04
0.006
0.012
0.015
0.03
0.2
0.008
0.016
0.02
0.04
0.008
0.016
0.02
0.04
0.71
0.036
0.072
0.09
0.18
0.08
0.16
0.2
0.4
PESOS (20 - 40 - 50 - 100)

ALIMENTO
MEDIDA CASERA
Cant.
gr
Camote amarillo
Camote amarillo
Camote amarillo
Camote amarillo
Llacn (2)
Llacn (2)
Llacn (2)
Llacn (2)
Olluco
Olluco
Olluco
Olluco
Papa blanca
Papa blanca
Papa blanca
Papa blanca
Pan francs
Pan francs
Pan francs
Pan francs
de molde
de molde
de molde
de molde
Blanquillos
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
Energ
Kcal
23.2
46.4
58
116
10.8
21.6
27
54
12.4
24.8
31
62
19.4
38.8
48.5
97
58.2
116.4
145.5
291
66.4
132.8
166
332
20.6
Agua
g
13.98
27.96
34.95
69.9
17.32
34.64
43.3
86.6
16.74
33.48
41.85
83.7
14.9
29.8
37.25
74.5
5.4
10.8
13.5
27
4.16
8.32
10.4
20.8
14.64

g
---------------------------------------------------
g
0.24
0.48
0.6
1.2
0.06
0.12
0.15
0.3
0.22
0.44
0.55
1.1
0.42
0.84
1.05
2.1
1.68
3.36
4.2
8.4
1.36
2.72
3.4
6.8
0.4
g
---------------------------------------------------
Grasa
V
g
0.04
0.08
0.1
0.2
0.06
0.12
0.15
0.3
0.02
0.04
0.05
0.1
0.02
0.04
0.05
0.1
0.04
0.08
0.1
0.2
0.5
1
1.25
2.5
0.08
CHO
Fibr
g
5.52
11.04
13.8
27.6
2.5
5
6.25
12.5
2.86
5.72
7.15
14.3
4.46
8.92
11.15
22.3
12.76
25.52
31.9
63.8
13.84
27.68
34.6
69.2
4.66
g
0.2
0.4
0.5
1
0.1
0.2
0.25
0.5
0.16
0.32
0.4
0.8
0.12
0.24
0.3
0.6
0.12
0.24
0.3
0.6
--------0.14
Ca
mg
8.2
16.4
20.5
41
4.6
9.2
11.5
23
0.6
1.2
1.5
3
1.8
3.6
4.5
9
7
14
17.5
35
2.6
5.2
6.5
13
1.2
Tiami
--------0
mg
0.02
0.04
0.05
0.1
0.004
0.008
0.01
0.02
0.01
0.02
0.025
0.05
0.018
0.036
0.045
0.09
0.022
0.044
0.055
0.11
0.016
0.032
0.04
0.08
0.014
Ribof
mg
0.01
0.02
0.025
0.05
0.022
0.044
0.055
0.11
0.006
0.012
0.015
0.03
0.018
0.036
0.045
0.09
0.032
0.064
0.08
0.16
0.032
0.064
0.08
0.16
0.012
Niaci
mg
0.126
0.252
0.315
0.63
0.068
0.136
0.17
0.34
0.04
0.08
0.1
0.2
0.334
0.668
0.835
1.67
0.228
0.456
0.57
1.14
0.244
0.488
0.61
1.22
0.37
Blanquillos
Blanquillos
Blanquillos
Fideos tallarn (sancochado)
Galletas de soda
Galletas de soda
Galletas de soda
Galletas de soda
Lentejas grandes
Lentejas grandes
Lentejas grandes
Lentejas grandes
Acelgas. hojas de
Acelgas. hojas de
Acelgas. hojas de
Acelgas. hojas de
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
41.2
51.5
103
20
40
50
100
88.4
176.8
221
442
67.6
135.2
169
338
5.4
10.8
13.5
27
29.28
36.6
73.2
15.1
30.2
37.75
75.5
0.96
1.92
2.4
4.8
2.48
4.96
6.2
12.4
18.14
36.28
45.35
90.7
---------------------------------------
0.8
1
2
0.62
1.24
1.55
3.1
2.02
4.04
5.05
10.1
4.64
9.28
11.6
23.2
0.44
0.88
1.1
2.2
---------------------------------------
0.16
0.2
0.4
0
0
0
0
2.94
5.88
7.35
14.7
0.22
0.44
0.55
1.1
0.06
0.12
0.15
0.3
9.32
11.65
23.3
4.26
8.52
10.65
21.3
13.6
27.2
34
68
12.2
24.4
30.5
61
1.06
2.12
2.65
5.3
0.28
0.35
0.7
0.08
0.16
0.2
0.4
0.14
0.28
0.35
0.7
0.8
1.6
2
4
0.16
0.32
0.4
0.8
2.4
3
6
5
10
12.5
25
7.6
15.2
19
38
14.2
28.4
35.5
71
18
36
45
90
20.8
26
52
5
10
12.5
25
26.8
53.6
67
134
52.6
105.2
131.5
263
9.2
18.4
23
46
0.16
0.2
0.4
0.08
0.16
0.2
0.4
0.3
0.6
0.75
1.5
0.96
1.92
2.4
4.8
0.48
0.96
1.2
2.4
0
0
0
0
0
0
0
0.2
0.4
0.5
1
0.8
1.6
2
4
35.2
70.4
88
176
0.028
0.035
0.07
0.004
0.008
0.01
0.02
0.034
0.068
0.085
0.17
0.068
0.136
0.17
0.34
0.008
0.016
0.02
0.04
0.024
0.03
0.06
0.008
0.016
0.02
0.04
0.02
0.04
0.05
0.1
0.05
0.1
0.125
0.25
0.052
0.104
0.13
0.26
0.74
0.925
1.85
0.034
0.068
0.085
0.17
0.234
0.468
0.585
1.17
0.434
0.868
1.085
2.17
0.112
0.224
0.28
0.56
PESOS (20 - 40 - 50 - 100)

ALIMENTO
MEDIDA CASERA
Cant.
gr
Espinaca negra
Espinaca negra
Espinaca negra
Espinaca negra
Pimiento
Pimiento
Pimiento
Pimiento
Berenjena
Berenjena
Berenjena
Berenjena
Brcoli (3)
Brcoli (3)
Brcoli (3)
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
Energ
Kcal
6.4
12.8
16
32
7
14
17.5
35
7.4
14.8
18.5
37
8
16
20
Agua
g
18
36
45
90
17.92
35.84
44.8
89.6
17.94
35.88
44.85
89.7
17.46
34.92
43.65
g
-------------------------------
g
0.56
1.12
1.4
2.8
0.3
0.6
0.75
1.5
0.2
0.4
0.5
1
0.98
1.96
2.45
g
-------------------------------
Grasa
V
g
0.18
0.36
0.45
0.9
0.1
0.2
0.25
0.5
0.16
0.32
0.4
0.8
0.18
0.36
0.45
CHO
Fibr
g
0.98
1.96
2.45
4.9
1.54
3.08
3.85
7.7
1.58
3.16
3.95
7.9
1.14
2.28
2.85
g
0.3
0.6
0.75
1.5
0.24
0.48
0.6
1.2
0.34
0.68
0.85
1.7
0.32
0.64
0.8
Ca
mg
46.8
93.6
117
234
2.4
4.8
6
12
4
8
10
20
18.6
37.2
46.5
P
mg
9
18
22.5
45
4.8
9.6
12
24
6
12
15
30
17.2
34.4
43
Fe
Ret
mg
0.86
1.72
2.15
4.3
0.1
0.2
0.25
0.5
0.06
0.12
0.15
0.3
0.24
0.48
0.6
ug
75.6
151.2
189
378
25
50
62.5
125
1
2
2.5
5
12.6
25.2
31.5
Tiami
mg
0.014
0.028
0.035
0.07
0.01
0.02
0.025
0.05
0.004
0.008
0.01
0.02
0.022
0.044
0.055
Ribof
mg
0.04
0.08
0.1
0.2
0.022
0.044
0.055
0.11
0.06
0.12
0.15
0.3
0.02
0.04
0.05
Niaci
mg
0.138
0.276
0.345
0.69
0.316
0.632
0.79
1.58
0.262
0.524
0.655
1.31
0.166
0.332
0.415
Brcoli (3)
Fresas
Fresas
Fresas
Fresas
Granadilla
Granadilla
Granadilla
Granadilla
Limn, jugo de
Limn, jugo de
Limn, jugo de
Limn, jugo de
Mandarina
Mandarina
Mandarina
Mandarina
Manzana
Manzana
Manzana
Manzana
Azcar granulada o refinada
Azcar rubia
Azcar rubia
Azcar rubia
Azcar rubia
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
40
8.2
16.4
20.5
41
16
32
40
80
6
12
15
30
7
14
17.5
35
10.8
21.6
27
54
76.8
153.6
192
384
76
152
190
380
87.3
17.82
35.64
44.55
89.1
15.78
31.56
39.45
78.9
17.86
35.72
44.65
89.3
18.02
36.04
45.05
90.1
16.94
33.88
42.35
84.7
0.14
0.28
0.35
0.7
0.3
0.6
0.75
1.5
-----------------------------------------------------------
4.9
0.14
0.28
0.35
0.7
0.44
0.88
1.1
2.2
0.1
0.2
0.25
0.5
0.12
0.24
0.3
0.6
0.06
0.12
0.15
0.3
0
0
0
0
0
0
0
0
-----------------------------------------------------------
0.9
0.16
0.32
0.4
0.8
0.4
0.8
1
2
0.04
0.08
0.1
0.2
0.06
0.12
0.15
0.3
0.02
0.04
0.05
0.1
0
0
0
0
0
0
0
0
5.7
1.78
3.56
4.45
8.9
3.12
6.24
7.8
15.6
1.94
3.88
4.85
9.7
1.72
3.44
4.3
8.6
2.92
5.84
7.3
14.6
19.82
39.64
49.55
99.1
19.66
39.32
49.15
98.3
1.6
0.28
0.56
0.7
1.4
0.7
1.4
1.75
3.5
0
0
0
0
0.1
0.2
0.25
0.5
0.16
0.32
0.4
0.8
0
0
0
0
0
0
0
0
93
7.4
14.8
18.5
37
3.4
6.8
8.5
17
3.6
7.2
9
18
3.8
7.6
9.5
19
1
2
2.5
5
1
2
2.5
5
9
18
22.5
45
86
5.6
11.2
14
28
25.6
51.2
64
128
2.8
5.6
7
14
3.4
6.8
8.5
17
2.2
4.4
5.5
11
0.2
0.4
0.5
1
0.4
0.8
1
2
1.2
0.24
0.48
0.6
1.2
0.08
0.16
0.2
0.4
0.1
0.2
0.25
0.5
0.06
0.12
0.15
0.3
0.28
0.56
0.7
1.4
0.02
0.04
0.05
0.1
0.34
0.68
0.85
1.7
63
1.4
2.8
3.5
7
0
0
0
0
--------1
2
2.5
5
0
0
0
0
0
0
0
0
---------
0.11
0.008
0.016
0.02
0.04
0.022
0.044
0.055
0.11
0.006
0.012
0.015
0.03
0.012
0.024
0.03
0.06
0.006
0.012
0.015
0.03
0
0
0
0
0
0
0
0
0.1
0.01
0.02
0.025
0.05
0.026
0.052
0.065
0.13
0.006
0.012
0.015
0.03
0.01
0.02
0.025
0.05
0.008
0.016
0.02
0.04
0
0
0
0
0.006
0.012
0.015
0.03
0.83
0.052
0.104
0.13
0.26
0.428
0.856
1.07
2.14
0.022
0.044
0.055
0.11
0.06
0.12
0.15
0.3
0.026
0.052
0.065
0.13
0
0
0
0
0.012
0.024
0.03
0.06
PESOS (20 - 40 - 50 - 100)

ALIMENTO
MEDIDA CASERA
Cant.
gr
Miel de abejas
Miel de abejas
Miel de abejas
Miel de abejas
20
40
50
100
20
Energ
Kcal
66
132
165
330
33.2
Agua
g
2.82
5.64
7.05
14.1
11.3

g
-----------
g
0
0
0
0
1.94
g
-----------
Grasa
V
g
0
0
0
0
0.1
CHO
Fibr
g
17.12
34.24
42.8
85.6
6.3
g
0.02
0.04
0.05
0.1
0.44
Ca
mg
5.2
10.4
13
26
12
P
mg
2
4
5
10
57.4
Fe
mg
0.08
0.16
0.2
0.4
0.6
Ret
Tiami
ug
--------2
mg
0.004
0.008
0.01
0.02
0.076
Ribof
mg
0.006
0.012
0.015
0.03
0.014
Niaci
mg
0.032
0.064
0.08
0.16
0.308

Garbanzo cocido
Garbanzo cocido
Garbanzo cocido
Garbanzo cocido
Palta
Palta
Palta
Palta
Pltano de isla (4)
Pltano de isla (4)
Pltano de isla (4)
Pltano de isla (4)
Pltano de seda (2)
Pltano de seda (2)
Pltano de seda (2)
Pltano de seda (2)
Naranja
Naranja
Naranja
Naranja
Soya
Soya
Soya
Soya
Alcachofa
Alcachofa
Alcachofa
Alcachofa
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
66.4
83
166
19.8
39.6
49.5
99
26.2
52.4
65.5
131
18.2
36.4
45.5
91
16.6
33.2
41.5
83
8
16
20
40
80.2
160.4
200.5
401
3.8
7.6
9.5
19
22.6
28.25
56.5
15.18
30.36
37.95
75.9
15.84
31.68
39.6
79.2
14.8
29.6
37
74
15.24
30.48
38.1
76.2
17.7
35.4
44.25
88.5
2.34
4.68
5.85
11.7
18.58
37.16
46.45
92.9
---------------------------------------------------------------
3.88
4.85
9.7
0.5
1
1.25
2.5
0.34
0.68
0.85
1.7
0.18
0.36
0.45
0.9
0.3
0.6
0.75
1.5
0.12
0.24
0.3
0.6
5.64
11.28
14.1
28.2
0.56
1.12
1.4
2.8
---------------------------------------------------------------
0.2
0.25
0.5
0.36
0.72
0.9
1.8
2.5
5
6.25
12.5
0.08
0.16
0.2
0.4
0.06
0.12
0.15
0.3
0.04
0.08
0.1
0.2
3.78
7.56
9.45
18.9
0.04
0.08
0.1
0.2
12.6
15.75
31.5
3.7
7.4
9.25
18.5
1.12
2.24
2.8
5.6
4.72
9.44
11.8
23.6
4.2
8.4
10.5
21
2.02
4.04
5.05
10.1
7.14
14.28
17.85
35.7
0.58
1.16
1.45
2.9
0.88
1.1
2.2
0.12
0.24
0.3
0.6
1.16
2.32
2.9
5.8
0.1
0.2
0.25
0.5
0.08
0.16
0.2
0.4
0.08
0.16
0.2
0.4
0.92
1.84
2.3
4.6
0.28
0.56
0.7
1.4
24
30
60
10.8
21.6
27
54
6
12
15
30
1.6
3.2
4
8
1
2
2.5
5
4.6
9.2
11.5
23
62.8
125.6
157
314
8.4
16.8
21
42
114.8
143.5
287
12
24
30
60
13.4
26.8
33.5
67
4
8
10
20
5.4
10.8
13.5
27
10.2
20.4
25.5
51
151.8
303.6
379.5
759
10.2
20.4
25.5
51
1.2
1.5
3
0.24
0.48
0.6
1.2
0.12
0.24
0.3
0.6
0.12
0.24
0.3
0.6
0.12
0.24
0.3
0.6
0.04
0.08
0.1
0.2
1.66
3.32
4.15
8.3
0.22
0.44
0.55
1.1
4
5
10
--------1.4
2.8
3.5
7
26.2
52.4
65.5
131
4.2
8.4
10.5
21
1.4
2.8
3.5
7
1
2
2.5
5
10
20
25
50
0.152
0.19
0.38
0
0
0
0
0.006
0.012
0.015
0.03
0.014
0.028
0.035
0.07
0.006
0.012
0.015
0.03
0.018
0.036
0.045
0.09
0.146
0.292
0.365
0.73
0.014
0.028
0.035
0.07
0.028
0.035
0.07
0.008
0.016
0.02
0.04
0.02
0.04
0.05
0.1
0.014
0.028
0.035
0.07
0.01
0.02
0.025
0.05
0.008
0.016
0.02
0.04
0.082
0.164
0.205
0.41
0.008
0.016
0.02
0.04
0.616
0.77
1.54
0.098
0.196
0.245
0.49
0.364
0.728
0.91
1.82
0.094
0.188
0.235
0.47
0.158
0.316
0.395
0.79
0.072
0.144
0.18
0.36
0.52
1.04
1.3
2.6
0.17
0.34
0.425
0.85
PESOS (20 - 40 - 50 - 100)

ALIMENTO
MEDIDA CASERA
Cant.
gr
Leche fluda de vaca

Leche fluda de vaca
Leche fluda de vaca
Leche fluda de vaca
leche evaporada
leche evaporada
leche evaporada
leche evaporada
yogurt
yogurt
yogurt
yogurt
huevo de gallina. cocido
Cerdo Carne. pulpa
Cerdo Carne. pulpa
Cerdo Carne. pulpa
Cerdo Carne. pulpa
Vacuno Molida
Vacuno Molida
Vacuno Molida
Vacuno Molida
Pollo Carne, pulpa
Pollo Carne, pulpa
Pollo Carne, pulpa
Pollo Carne, pulpa
Vacuno Carne, pulpa
Vacuno Carne, pulpa
Vacuno Carne, pulpa
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
Energ
Kcal
12.6
25.2
31.5
63
28.6
57.2
71.5
143
9.2
18.4
23
46
46
92
115
230
27.8
55.6
69.5
139
39.6
79.2
99
198
21.2
42.4
53
106
34
68
85
170
21
42
52.5
Agua
g
17.56
35.12
43.9
87.8
14.48
28.96
36.2
72.4
17.74
35.48
44.35
88.7
12
24
30
60
15.18
30.36
37.95
75.9
13.84
27.68
34.6
69.2
--------14.12
28.24
35.3
70.6
15.18
30.36
37.95

g
0.62
1.24
1.55
3.1
1.4
2.8
3.5
7
0.82
1.64
2.05
4.1
3.16
6.32
7.9
15.8
2.58
5.16
6.45
12.9
2.88
5.76
7.2
14.4
4.24
8.48
10.6
21.2
3.64
7.28
9.1
18.2
4.26
8.52
10.65
g
-----------------------------------------------------------------------
g
0.7
1.4
1.75
3.5
1.62
3.24
4.05
8.1
0.2
0.4
0.5
1
3.5
7
8.75
17.5
1.68
3.36
4.2
8.4
3.02
6.04
7.55
15.1
0.32
0.64
0.8
1.6
2.04
4.08
5.1
10.2
0.32
0.64
0.8
Grasa
V
g
-----------------------------------------------------------------------
CHO
Fibr
g
0.96
1.92
2.4
4.8
2.18
4.36
5.45
10.9
1.04
2.08
2.6
5.2
0.44
0.88
1.1
2.2
0.38
0.76
0.95
1.9
--------0
0
0
0
0
0
0
0
-------
Ca
mg
21.2
42.4
53
106
46.2
92.4
115.5
231
22
44
55
110
134.8
269.6
337
674
6
12
15
30
2.4
4.8
6
12
----------------0
0
0
0
---------------------------------
--------0
0
0
0
-------
2.8
5.6
7
14
3.2
6.4
8
P
mg
18.8
37.6
47
94
-----------------
Fe
Ret
mg
0.26
0.52
0.65
1.3
ug
5.6
11.2
14
28
10.4
20.8
26
52
3.8
7.6
9.5
19
15.6
31.2
39
78
----------------61.2
122.4
153
306
38.4
76.8
96
192
47.6
95.2
119
238
0
0
0
0
40
80
100
200
41.6
83.2
104
0.38
0.76
0.95
1.9
0.22
0.44
0.55
1.1
0.26
0.52
0.65
1.3
--------0.3
0.6
0.75
1.5
0.68
1.36
1.7
---------------------------------------
Tiami
Ribof
mg
0.01
0.02
0.025
0.05
0.006
0.012
0.015
0.03
0.008
0.016
0.02
0.04
0.008
0.016
0.02
0.04
0.04
0.08
0.1
0.2
0.18
0.36
0.45
0.9
---------
mg
0.04
0.08
0.1
0.2
0.132
0.264
0.33
0.66
0.048
0.096
0.12
0.24
0.088
0.176
0.22
0.44
0.008
0.016
0.02
0.04
0.032
0.064
0.08
0.16
---------
0.016
0.032
0.04
0.08
0.006
0.012
0.015
Niaci
mg
0.024
0.048
0.06
0.12
0.062
0.124
0.155
0.31
--------0.034
0.068
0.085
0.17
0.08
0.16
0.2
0.4
1.02
2.04
2.55
5.1
---------
0.032
0.064
0.08
0.16
0.026
0.052
0.065
1.8
3.6
4.5
9
1.364
2.728
3.41
Vacuno Carne, pulpa

Corvina
Corvina
Corvina
Corvina
Chita
Chita
Chita
Chita
100
20
40
50
100
20
40
50
100
105
24.8
49.6
62
124
17.6
35.2
44
88
75.9
14.52
29.04
36.3
72.6
15.6
31.2
39
78
21.3
3.9
7.8
9.75
19.5
3.96
7.92
9.9
19.8
-------------------
1.6
0.9
1.8
2.25
4.5
0.08
0.16
0.2
0.4
-------------------
-------------------
-------------------
16
11.4
22.8
28.5
57
4.4
8.8
11
22
208
36.4
72.8
91
182
41.8
83.6
104.5
209
3.4
0.22
0.44
0.55
1.1
0.26
0.52
0.65
1.3
--9.4
18.8
23.5
47
---------
0.03
0.016
0.032
0.04
0.08
0.018
0.036
0.045
0.09
0.13
0.022
0.044
0.055
0.11
0.008
0.016
0.02
0.04
6.82
0.58
1.16
1.45
2.9
1.06
2.12
2.65
5.3
PESOS (20 - 40 - 50 - 100)

ALIMENTO
MEDIDA CASERA
Cant.
gr
Cojinova
Cojinova
Cojinova
Cojinova
Lenguado. fresco
Lenguado. fresco
Lenguado. fresco
Lenguado. fresco
Atn en aceite, enlatado
Sardina filete, conserva
Frijol canario cocido (3)
Garbanzo cocido
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
Energ
Kcal
18.6
37.2
46.5
93
17.4
34.8
43.5
87
57.6
115.2
144
288
41.8
83.6
104.5
209
17
34
42.5
85
66.4
132.8
166
332
19.8
Agua
g
15.02
30.04
37.55
75.1
15.8
31.6
39.5
79
10.52
21.04
26.3
52.6
12.12
24.24
30.3
60.6
15.56
31.12
38.9
77.8
2.72
5.44
6.8
13.6
15.18

g
4.04
8.08
10.1
20.2
3.82
7.64
9.55
19.1
4.84
9.68
12.1
24.2
5.16
10.32
12.9
25.8
-------------------
g
0.14
0.28
0.35
0.7
0.1
0.2
0.25
0.5
4.1
8.2
10.25
20.5
2.2
4.4
5.5
11
--------------------------------1.04
2.08
2.6
5.2
3.84
7.68
9.6
19.2
0.5
-------------------
Grasa
V
g
--------------------------------0.1
0.2
0.25
0.5
0.24
0.48
0.6
1.2
0.36
CHO
Fibr
Ca
---------
--------0
0
0
0
-----------------
0
0
0
0
-----------------
3.1
6.2
7.75
15.5
12.52
25.04
31.3
62.6
3.7
0.14
0.28
0.35
0.7
1
2
2.5
5
0.12
mg
3.8
7.6
9.5
19
9.8
19.6
24.5
49
1.4
2.8
3.5
7
16.8
33.6
42
84
9
18
22.5
45
21.4
42.8
53.5
107
10.8
P
mg
49.4
98.8
123.5
247
60.6
121.2
151.5
303
58.8
117.6
147
294
90.6
181.2
226.5
453
17
34
42.5
85
78.6
157.2
196.5
393
12
Fe
mg
0.54
1.08
1.35
2.7
0.14
0.28
0.35
0.7
0.24
0.48
0.6
1.2
0.22
0.44
0.55
1.1
0.32
0.64
0.8
1.6
0.92
1.84
2.3
4.6
0.24
Ret
ug
--------2.8
5.6
7
14
3.8
7.6
9.5
19
---------------------------
Tiami
mg
0.018
0.036
0.045
0.09
0.014
0.028
0.035
0.07
0.008
0.016
0.02
0.04
0.22
0.44
0.55
1.1
0.002
0.004
0.005
0.01
0.042
0.084
0.105
0.21
0
Ribof
mg
0.012
0.024
0.03
0.06
0.01
0.02
0.025
0.05
0.02
0.04
0.05
0.1
0.012
0.024
0.03
0.06
0
0
0
0
0.034
0.068
0.085
0.17
0.008
Niaci
mg
0.02
0.04
0.05
0.1
0.3
0.6
0.75
1.5
2.22
4.44
5.55
11.1
0.58
1.16
1.45
2.9
0.058
0.116
0.145
0.29
0.524
1.048
1.31
2.62
0.098
Garbanzo cocido
Garbanzo cocido
Garbanzo cocido
Lentejas grandes
Lentejas grandes
Lentejas grandes
Lentejas grandes
Soya
Soya
Soya
Soya
40
50
100
20
40
50
100
20
40
50
100
39.6
49.5
99
67.6
135.2
169
338
80.2
160.4
200.5
401
30.36
37.95
75.9
2.48
4.96
6.2
12.4
2.34
4.68
5.85
11.7
-----------------------
1
1.25
2.5
4.64
9.28
11.6
23.2
5.64
11.28
14.1
28.2
-----------------------
0.72
0.9
1.8
0.22
0.44
0.55
1.1
3.78
7.56
9.45
18.9
7.4
9.25
18.5
12.2
24.4
30.5
61
7.14
14.28
17.85
35.7
0.24
0.3
0.6
0.8
1.6
2
4
0.92
1.84
2.3
4.6
21.6
27
54
14.2
28.4
35.5
71
62.8
125.6
157
314
24
30
60
52.6
105.2
131.5
263
151.8
303.6
379.5
759
0.48 --0.6 --1.2 --0.96

1.92
2.4
4.8
1.66
3.32
4.15
8.3
0
0
0
0.068
0.136
0.17
0.34
0.146
0.292
0.365
0.73
0.8
1.6
2
4
1
2
2.5
5
0.016
0.02
0.04
0.05
0.1
0.125
0.25
0.082
0.164
0.205
0.41
0.196
0.245
0.49
0.434
0.868
1.085
2.17
0.52
1.04
1.3
2.6
PESOS (20 - 40 - 50 - 100)

ALIMENTO
MEDIDA CASERA
Cant.
gr
Aceite vegetal de olivo

Almendras
Almendras
Almendras
Almendras
Avellanas
Avellanas
Avellanas
Avellanas
Man tostado, sin pelcula
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
Energ
Kcal
176.8
353.6
442
884
106.8
213.6
267
534
111
222
277.5
555
118
236
295
Agua
g
0
0
0
0
1
2
2.5
5
1.5
3
3.75
7.5
0.4
0.8
1
g
-------------------------------
g
0
0
0
0
3.6
7.2
9
18
2.48
4.96
6.2
12.4
5.42
10.84
13.55
g
-------------------------------
Grasa
V
g
20
40
50
100
8.66
17.32
21.65
43.3
9.86
19.72
24.65
49.3
10.2
20.4
25.5
CHO
Fibr
Ca
Fe
Ret
Tiami
Ribof
Niaci
mg
mg
mg
ug
mg
mg
mg
0
0
0
0
0.76
1.52
1.9
3.8
0.56
1.12
1.4
2.8
0.5
1
1.25
0
0
0
0
91.8
183.6
229.5
459
0
0
0
0
0.048
0.096
0.12
0.24
0
0
0
0
0.008
0.016
0.02
0.04
0
0
0
0
5.4
10.8
13.5
27
4.88
9.76
12.2
24.4
3.38
6.76
8.45
--------9.6
19.2
24
0
0
0
0
-----------------
0
0
0
0
-----------------
59.6
119.2
149
0.44 --0.88 --1.1 ---
0
0
0
0
0
0
0
0
4.4
8.8
11
22
---------
--------0.016
0.032
0.04
0.07
0.14
0.175
0
0
0
0
----------------4.32
8.64
10.8

Mantequilla con sal
Mantequilla con sal
Mantequilla con sal
Mantequilla con sal
Margarina vegetal con sal
Castaa peruana "Nuez del Brasil"
Mayonesa Aceite, vinagre, huevo y condimentos
Chocolate simple con azcar
Cocoa
Cocoa
Cocoa
Cocoa
Palta
Palta
Palta
Palta
Coco
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
590
140.6
281.2
351.5
703
144
288
360
720
132.2
264.4
330.5
661
143.8
287.6
359.5
719
49.6
99.2
124
248
80.8
161.6
202
404
26.2
52.4
65.5
131
57.2
2
3.2
6.4
8
16
3.2
6.4
8
16
0.24
0.48
0.6
1.2
3.2
6.4
8
16
0.62
1.24
1.55
3.1
1.74
3.48
4.35
8.7
15.84
31.68
39.6
79.2
11.28
---------------------------
27.1
0.12
0.24
0.3
0.6
0.12
0.24
0.3
0.6
2.86
5.72
7.15
14.3
0.3
0.6
0.75
1.5
---------------------------
---------------------------
---------
51
16
32
40
80
16.4
32.8
41
82
13.18
26.36
32.95
65.9
15.66
31.32
39.15
78.3
0.76
1.52
1.9
3.8
3.8
7.6
9.5
19
0.34
0.68
0.85
1.7
0.68
---------------------------
16.9
0
0
0
0
0
0
0
0
2.92
5.84
7.3
14.6
0.42
0.84
1.05
2.1
15.02
30.04
37.55
75.1
9.56
19.12
23.9
47.8
1.12
2.24
2.8
5.6
2.16
--------3.36
6.72
8.4
16.8
3.42
6.84
8.55
17.1
2.5
5
6.25
12.5
5.62
2.5
0
0
0
0
0
0
0
0
0.52
1.04
1.3
2.6
0
0
0
0
0.2
0.4
0.5
1
1.38
2.76
3.45
6.9
1.16
2.32
2.9
5.8
0.46
48
28.8
57.6
72
144
0
0
0
0
34
68
85
170
--------9.2
18.4
23
46
44
88
110
220
6
12
15
30
1.6
298
16
32
40
80
0
0
0
0
170
340
425
850
0
0
0
0
30
60
75
150
160.2
320.4
400.5
801
13.4
26.8
33.5
67
10.2
2.2
0.12
0.24
0.3
0.6
0
0
0
0
0.42
0.84
1.05
2.1
--------0.56
1.12
1.4
2.8
2.1
4.2
5.25
10.5
0.12
0.24
0.3
0.6
0.36
---
0.08
0.004
0.008
0.01
0.02
0
0
0
0
0.15
0.3
0.375
0.75
80
160
200
400
0
0
0
0
-----------------
--------0.4
0.8
1
2
--------1.4
2.8
3.5
7
0
0.35
0.012
0.024
0.03
0.06
0
0
0
0
0.034
0.068
0.085
0.17
---------
0.01
0.02
0.025
0.05
0.004
0.008
0.01
0.02
0.006
0.012
0.015
0.03
0.004
21.6
0.02
0.04
0.05
0.1
0
0
0
0
0.72
1.44
1.8
3.6
---------
0.018
0.036
0.045
0.09
0.04
0.08
0.1
0.2
0.02
0.04
0.05
0.1
0.01
0.1
0.2
0.25
0.5
0.5
1
1.25
2.5
0.364
0.728
0.91
1.82
0.116
PESOS (20 - 40 - 50 - 100)

ALIMENTO
MEDIDA CASERA
Cant.
gr
Coco
Coco
Coco
Aceitunas de botija
Aceitunas de botija
40
50
100
20
40
Energ
Kcal
114.4
143
286
59.6
119.2
Agua
g
22.56
28.2
56.4
11.5
23

g
-----------
g
1.36
1.7
3.4
0.16
0.32
g
-----------
Grasa
V
g
11.24
14.05
28.1
6.42
12.84
CHO
Fibr
g
4.32
5.4
10.8
1.46
2.92
g
0.92
1.15
2.3
0.28
0.56
Ca
mg
3.2
4
8
17.2
34.4
P
mg
20.4
25.5
51
11
22
Fe
Ret
mg
0.72
0.9
1.8
0.48
0.96
ug
Tiami
0
0
0
0
0
mg
0.008
0.01
0.02
0.006
0.012
Ribof
mg
0.02
0.025
0.05
0.044
0.088
Niaci
mg
0.232
0.29
0.58
0.16
0.32
Aceitunas de botija
Aceitunas de botija
Chorizo
Chorizo
Chorizo
Chorizo
queso mantecoso
queso mantecoso
queso mantecoso
queso mantecoso
Pat
Pat
Pat
Pat
Jamonada
Jamonada
Jamonada
Jamonada
Salchicha "hot dog"
Salchicha "hot dog"
Salchicha "hot dog"
Salchicha "hot dog"
Tocino
Tocino
Tocino
Tocino
Queso fundido Para cortar
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
20
40
50
100
149
298
57.4
114.8
143.5
287
79.2
158.4
198
396
99.2
198.4
248
496
66.6
133.2
166.5
333
73.2
146.4
183
366
98
196
245
490
61.8
123.6
154.5
309
28.75 --0.4 --16.05

57.5 --0.8 --32.1
10.46
4.2 --4.38 --20.92
8.4 --8.76 --26.15
10.5 --10.95 --52.3
21 --21.9 --6.7
5.6 --6 --13.4
11.2 --12 --16.75
14 --15 --33.5
28 --30 --7
2.18 --9.96 --14
4.36 --19.92 --17.5
5.45 --24.9 --35
10.9 --49.8 --9.86
3.14 --5.9 --19.72
6.28 --11.8 --24.65
7.85 --14.75 --49.3
15.7 --29.5 --9.88
2.2 --6.86 --19.76
4.4 --13.72 --24.7
5.5 --17.15 --49.4
11 --34.3 --6.56
2.7 --9.58 --13.12
5.4 --19.16 --16.4
6.75 --23.95 --32.8
13.5 --47.9 --8.5
4.26 --4 --17
8.52 --8 --21.25 10.65 --10 --42.5
21.3 --20 ---
3.65
7.3
--------0.66
1.32
1.65
3.3
0.22
0.44
0.55
1.1
------------------------2.2
4.4
5.5
11
0.7
1.4
43
86
11.2
22.4
28
56
215.2
430.4
538
1076
11.4
22.8
28.5
57
17
34
42.5
85
15.2
30.4
38
76
5.2
10.4
13
26
------------------------------------------------0
0
0
0
---------
27.5
55
29.8
59.6
74.5
149
103.4
206.8
258.5
517
57.8
115.6
144.5
289
42.2
84.4
105.5
211
40.4
80.8
101
202
14
28
35
70
0
0
0
0
1.2
2.4
0.8
1.6
2
4
0.3
0.6
0.75
1.5
1.42
2.84
3.55
7.1
0.3
0.6
0.75
1.5
0.26
0.52
0.65
1.3
0.24
0.48
0.6
1.2
---------
0
0
---------------------------------------------------------
0.015
0.03
0.06
0.12
0.15
0.3
0.018
0.036
0.045
0.09
0.014
0.028
0.035
0.07
0.008
0.016
0.02
0.04
0.006
0.012
0.015
0.03
0.048
0.096
0.12
0.24
---------
0.11
0.22
0.072
0.144
0.18
0.36
0.092
0.184
0.23
0.46
0.048
0.096
0.12
0.24
0.01
0.02
0.025
0.05
0.014
0.028
0.035
0.07
0.024
0.048
0.06
0.12
---------
0.4
0.8
--------0.018
0.036
0.045
0.09
0.45
0.9
1.125
2.25
----------------0.4
0.8
1
2
---------
PESOS (20 - 40 - 50 - 100)

Vit C
Na
mg
mg
3.86
7.72
9.65
19.3
3.22
6.44
8.05
16.1
0.6
1.2
1.5
3
--------1.1
2.2
2.75
5.5
11.64
23.28
29.1
58.2
4.6
9.2
11.5
23
--------0.92
1.84
2.3
0
0
0
0
3.68
7.36
9.2
18.4
2.52
5.04
6.3
12.6
0.3
0.6
0.75
1.5
0.98
1.96
2.45
4.9
6.28
12.56
15.7
31.4
15.06
30.12
37.65
75.3
3.72
7.44
9.3
18.6
1.92
3.84
4.8
K
mg
--------49.14
98.28
122.85
245.7
31.4
62.8
78.5
157
--------33.54
67.08
83.85
167.7
50.08
100.16
125.2
250.4
42.12
84.24
105.3
210.6
--------42.12
84.24
105.3
9.6
3.48
6.96
8.7
17.4
1.14
2.28
2.85
5.7
4.6
6
12
15
30
---------
210.6
81
162
202.5
405
---------
PESOS (20 - 40 - 50 - 100)

Vit C
Na
mg
mg
6.44
12.88
16.1
32.2
----------------12.42
24.84
31.05
62.1
-------------------
mg
53.82
107.64
134.55
269.1
----------------78
156
195
390
-------------------
2
4
5
10
2.62
5.24
6.55
13.1
2.3
4.6
5.75
11.5
2.8
5.6
7
14
0.2
0.4
0.5
1
--------1.8
3.6
4.5
9
0
0
0
0
0
0
0
0
--------2.82
5.64
7.05
14.1
------------------------------36.34
72.68
90.85
181.7
------------------------------58.5
117
146.25
292.5
PESOS (20 - 40 - 50 - 100)

Vit C
mg
3.04
6.08
7.6
15.2
21.66
43.32
54.15
108.3
1.26
2.52
3.15
6.3
22.8
45.6
57
Na
mg
-------------------------------
K
mg
-------------------------------
114
8.4
16.8
21
42
3.16
6.32
7.9
15.8
8.84
17.68
22.1
44.2
9.74
19.48
24.35
48.7
0.26
0.52
0.65
1.3
--------0
0
0
0
-------------------
------------------0.2
0.4
0.5
1
1.38
2.76
3.45
6.9
0.46
0.92
1.15
2.3
0.78
1.56
1.95
3.9
0.78
1.56
1.95
3.9
44.6
89.2
111.5
223
22.46
44.92
56.15
112.3
22.38
44.76
55.95
111.9
10.76
21.52
26.9
53.8
10.76
21.52
26.9
53.8
PESOS (20 - 40 - 50 - 100)

Vit C
Na
mg
mg
mg
0.26
0.78
10.76
0.52
1.56
21.52
0.65
1.95
26.9
1.3
3.9
53.8
1.84 -----
3.68
4.6
9.2
0
0
0
0
1.36
2.72
3.4
6.8
0.84
1.68
2.1
4.2
0.86
1.72
2.15
4.3
18.46
36.92
46.15
92.3
--------0
0
0
0
---------------
--------------4.6
9.2
11.5
23
4.6
9.2
11.5
23
3.22
6.44
8.05
16.1
0.82
1.64
2.05
4.1
12.6
25.2
31.5
63
---------
74.34
148.68
185.85
371.7
74.1
148.2
185.25
370.5
61.62
123.24
154.05
308.1
25.9
51.8
64.75
129.5
215.82
431.64
539.55
1079.1
---------
PESOS (20 - 40 - 50 - 100)

Vit C
Na
mg
mg
0.1
9.2
0.2
18.4
0.25
23
0.5
46
0 28.29
0 56.58
0 70.725
0 141.45
--0
--0
--0
--0
0
0
0
0
0
0
0
0
0.5
0
1
0
1.25
0
2.5
0
--0
--0
--0
--0
--14.26
--28.52
--35.65
--71.3
0 17.48
0 34.96
0
43.7
0
87.4
--15.64
--31.28
--39.1
K
mg
34.4
68.8
86
172
35.178
70.356
87.945
175.89
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
35.2
70.4
88
176
32.76
65.52
81.9
163.8
56.16
112.32
140.4
---
78.2
16.42
32.84
41.05
82.1
---------
280.8
47.34
94.68
118.35
236.7
---------
Vit C
Na
mg
0.98
1.96
2.45
4.9
--------0
0
0
0
0.34
0.68
0.85
1.7
0
0
0
0
--------0
mg
19.78
39.56
49.45
98.9
-------------------------------------------
mg
75.82
151.64
189.55
379.1
-------------------------------------------
0.3
0.6
0.75
1.5
0.36
0.72
0.9
1.8
PESOS (20 - 40 - 50 - 100)
-----------------
0 --0 --0 ----------12.6

25.2
31.5
63
--------------215.82
431.64
539.55
1079.1
PESOS (20 - 40 - 50 - 100)

Vit C
mg
0
0
0
0
-----------------------
Na
mg
-------------------------------
K
mg
-------------------------------
--0
0
0
0
0
0
0
0
0.54
1.08
1.35
2.7
--------0
0
0
0
3.78
7.56
9.45
18.9
1.36
2.72
3.4
6.8
0.18
--------------------------14.26
28.52
35.65
71.3
0.78
1.56
1.95
3.9
0.78
1.56
1.95
3.9
4.6
9.2
11.5
23
---
--------------------------35.2
70.4
88
176
10.76
21.52
26.9
53.8
10.76
21.52
26.9
53.8
74.34
148.68
185.85
371.7
---
PESOS (20 - 40 - 50 - 100)

Vit C
mg
0.36
0.45
0.9
0
0
Na
mg
-----------
K
mg
-----------
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.38
0.76
0.95
1.9
---------
-------------
------------0
0
0
0
--------------------------------14.26
28.52
35.65
71.3
0
0
0
0
--------------------------------35.2
70.4
88
176
MEDIDA
CASERA
Cant.
Energ
gr
Kcal
CHO
g
100
115
25.2
Tomate (4)
100
19
4.3
Lechuga americana
100
11
2.4
50
24.5
5.65
Zanahoria (2)
50
20.5
4.6

Alimentos Pesos y Nutrientes Mayores

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Alimentos Pesos y Nutrientes Mayores

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MEDIDAS CASERAS

Arroz Pilado o pulido

Prot A Prot V Grasa A

144.60 --57.96 ---

0.75 --0.36 ---

1/2 TAZA TROZADA

1/2 TAZA TROZADA

1/2 TAZA PICADA

103.96 --60.81 --92.66 ---

0.79 --1.04 --0.32 ---

6.44 ----8.70 28.01 234.12

10.80 --4.16 ---

3.36 --1.36 ---

1.92 --24.55 ---

4.04 --45.94 ---

79.82 --81.00 ---

67.20 --36.78 ---

1.94 --2.52 ---

12.41 159.90 257.40

1.13 --0.41 ---

81.23 --2.58 ---

Prot A Prot V Grasa A

68.09 --132.76 ---

3.82 --1.04 ---

23.67 --4.47 ---

0.66 --0.03 ---

67.26 --20.12 ---

0.46 --48.50 ---

88.92 --62.58 ---

Prot A Prot V Grasa A

Leche fluda de vaca

7.44 --8.40 --5.74 ---

8.40 --9.72 --1.40 ---

queso fresco de vaca

3.44 --13.59 ---

63.60 --12.72 --202.30

0.96 --12.14 ---

Vacuno Carne, pulpa

68.31 19.17 --79.86 21.45 ---

1.44 --4.95 ---

11.52 --13.08 --7.28

0.45 --1.17 ---

85.80 21.78 --82.61 22.22 --86.90 21.01 ---

0.44 --0.77 --0.55 ---

36.82 16.94 ---

42.42 18.06 ---

Frijol rojo (Red kidney)

1.43 --2.97 --0.77

4.78 --1.25 --8.50

Aceite vegetal de olivo 1 CUCHARITA

0.00 --0.75 --1.13 ---

0.00 --2.70 --1.86 ---

Man tostado, sin

0.30 --0.80 ---

4.07 --0.03 ---

0.68 --1.31 --26.14 ---

0.84 --2.85 --0.56 ---

28.20 --17.25 ---

1.70 --0.24 ---

35.04 14.07 --10.05

5.61 --9.18 ---

17.49 --32.57 ---

--0.99 --0.17 -------

0.45 --0.00 ---