Energa

Prot.

Carb. Tot.

Grasa T. Fibra C.

Calcio

Fsforo

Nombre del alimento

Componente Agua
g

kcal

mg

mg

Arroz cocido

78

87

19.5

0.2

36

Avena envasada - Quaquer

6.1

380

13.7

71.3

4.7

0.5

51

713

Conflakes

5.7

348

7.2

79.7

0.6

13

59

A
A

Avena, hojuela cocida

Pan Sandwich

87.1
64.5

54
86

1.3
2.7

10.9
16.2

0.5
1.7

0.2
6

21
0

42
0

Pan Molde blanco

38.3

232

7.6

47.8

1.2

3.5

58

87

Pan Molde Integral

42

194

6.8

40.8

1.2

7.7

43

198

Pan tostado

23.2

299

10.1

59.2

2.5

4.5

85

100

Pan francs

27

277

8.4

62.9

0.2

0.6

35

101

Chancay (bizcocho)

19.4

355

8.8

64.4

6.9

1.1

47

108

Cebada tostada, harina integral

5.6

282

8.68

80.2

3.2

Achita, kiwicha o achis (7 Raices)

9.2

343

12.8

69.1

6.6

2.5

236

453

Quinua cocida

79

86

2.8

16.3

1.3

0.7

27

61

Maca (tubrculo seco)

15.3

314

11.8

66.3

1.6

247

183

Trigo

11.6

303

10.3

74.7

1.9

36

314

Alcachofa

92.9

19

2.8

2.9

0.2

1.4

42

51

Brcoli

87.3

40

4.9

5.7

0.9

1.6

93

86

Caigua

95

15

0.5

3.3

0.2

1.6

34

43

B
B

Esprragos
Espinaca

92.3
91.6

23
11

2.2
2.5

4.6
0.6

0.2
0.3

1.6
1.8

35
126

35
55

Lechuga

95

1.3

1.1

0.2

1.5

37

33

Lechuga americana

96.6

11

0.6

2.4

0.1

0.7

52

20

Col blanca

93.1

23

1.3

4.8

0.3

0.8

46

46

Tomate

94.2

18

3.5

1.8

14

26

Pepinillo

96.4

11

0.5

2.6

0.1

0.4

20

22

Rabanitos

95.1

14

0.8

2.9

0.1

0.7

36

29

Salsa de Tomate

75.3

73

2.7

16.8

1.3

19

103

Zanahoria

89

41

0.6

9.2

0.5

1.2

33

16

Zapallo italiano

95.4

14

0.9

2.9

0.2

0.5

27

34

Camote amarillo

69.9

116

1.2

27.6

0.2

41

31

Camote morado

71.6

110

1.4

25.7

0.3

0.9

36

40

Papa amarilla

73.2

103

23.3

0.4

0.7

52

Papa blanca

74.5

97

2.1

22.3

0.1

0.6

47

Papa seca

14.8

322

8.2

72.8

0.7

1.8

47

200

Yuca blanca sancochada

62

150

0.5

36.4

0.2

26

60

Aceitunas

74.8

128

1.4

1.8

13.9

2.4

96

17

Palta

79.2

131

1.7

5.6

12.5

5.8

30

67

Mermelada de durazno

48.2

196

0.6

50.7

0.1

0.7

13

Miel de abeja

14.1

330

85.6

0.1

26

10

Levadura

73

78

16.7

12

28

605

Salvao

11.5

148

14.9

20.5

4.7

42.4

43

1280

Maicena

8.3

363

0.26

91.3

0.1

13

T
E

Semola
Atun fresco

13.1
61.5

321
232

9.6
21.5

69
0

0.8
15.5

7.1
0

17
40

136
200

Caballa en conserva

69.2

156

23.2

6.3

241

301

Conservas pescado promedio

59.2

189

26.5

0.1

9.1

287

415

Pescado blanco promedio

77.2

75

16.9

0.8

54

174

E
E

Pescado atn, enlatado con agua

Sardinas en salsa de tomate

74.5
65

116
177

25.5
17.8

0
0.5

0.8
11.6

0
0

11
460

163
400

Trucha

76.3

108

19.5

2.7

18

242

Pavo promedio

69.3

157

22.4

6.8

26

238

Pollo promedio

72.7

138

20.6

5.6

12

200

Res, pulpa de carne de

75.9

105

21.3

1.6

16

208

Salchicha blanca chica

40.1

441

12

43.2

22

114

Salchicha blanca grande

47.9

349

13.6

3.5

32.3

76

142

Huevo clara

87.3

53

11.1

0.7

0.2

11

21

Huevo cocido

74.8

147

12.3

10.9

52

220

Leche condensada dulce

26.1

320

8.2

51.9

8.8

238

236

Leche polvo descremada

4.3

366

35

51.9

1290

1020

G
G

Leche evaporada descremada

Leche: suero en polvo

80
3.5

79
339

7.1
11.7

10.5
73.5

0.9
0.5

0
0

0
2054

0
1348

Leche de soya

91.4

38

3.8

1.4

36

30

Queso fresco de vaca

Yogur de frutas desnatado

55
81.4

264
69

17.5
3.8

3.3
12.8

20.1
0.1

0
0

783
128

375
95

Cebada Ecco
Te infusion

94
99.7

24
1

0.1
0

5.5
0.3

0.2
0

0
0

10
0

1
1

Caf, sin azcar

99.1

0.1

0.6

Milo con leche

1.4

511

9.2

54.1

31.5

214

242

Cocoa

8.7

404

19

47.8

17.1

6.9

220

801

Chicha Morada

95

20

4.9

24

Arveja partida, harina de

10.1

346

21.6

64.4

1.1

5.5

102

351

Frijol caballero o blanco cocido

75.8

92

5.1

17.5

0.4

46

75

Frijol canario

11.7

339

21.9

60.1

2.1

2.9

138

351

Garbanzo cocido

75.9

99

2.5

18.9

1.8

0.6

54

60

Lentejas chicas cocidas

74.6

97

6.4

18.3

0.1

1.1

43

80

Pallar con cscara cocida

72.5

103

5.9

19.7

0.4

4.1

28

34

A
A

Fideo tallarn sancochado fort con hierro

Pasta cocida

75.5
76.8

90
113

3.1
4

21.3
18.2

0
2.9

0.4
1.5

25
9

25
62

Ron

66.6

231

Vodka

66.6

231

Whisky

64.7

246

Cerveza

93.7

11

0.3

2.8

13

Coca Cola

89.5

39

10.5

0.2

Inca kola

89

41

11

0.1

Vino blanco (grado alcohlico: 12,0 %)

114

104

Vino tinto (grado alcohlico: 10,2 %)

94

104

Anona

85

53

1.1

12.9

0.4

1.2

16

37

Camu Camu

93.3

24

0.5

5.9

0.1

0.4

28

15

Chirimoya

75.1

87

1.2

22.6

0.2

1.5

20

63

Ciruela

76.3

82

21.5

0.2

0.5

20

53

Coco

95.5

14

0.7

3.1

0.1

21

Cocona

88.5

41

0.9

9.2

0.7

2.5

16

30

Fresa

89.1

41

0.7

8.9

0.8

1.4

37

28

Granada

80

68

0.5

18.3

0.1

0.5

10

38

Granadilla

78.9

80

2.2

15.6

3.5

17

128

Kiwi

83.8

52

10.8

0.6

3.9

38

31

Lima

92.8

27

0.6

5.9

0.4

0.7

31

Limon

89.3

30

0.5

9.7

0.2

18

14

Lucuma

72.3

99

1.5

25

0.5

1.3

16

26

Mandarina

86.7

45

0.7

10.1

0.3

0.3

33

20

Mango

81.7

65

0.5

17

0.3

1.7

10

11

Manzana

85.3

54

0.3

12.4

0.4

2.3

12

C
C

Maracurya
Melon

82.3
87

67
53

0.9
0.9

16.1
12.4

0.1
0.1

0.2
1

13
6

30
21

G
H

Naranja

85.7

42

9.2

0.2

2.2

42

23

Papaya

90.8

32

0.4

8.2

0.1

0.5

23

14

Pepino

92.3

26

0.3

0.5

30

10

Pera

84.3

55

0.5

12.7

0.3

2.8

10

15

Pia

89.3

38

0.4

9.8

0.2

0.5

10

Platano Isla

74

91

0.9

23.6

0.4

0.5

20

Platano Seda
Sandia

76.2
93.2

83
37

1.5
0.6

21
8.3

0.3
2

0.4
2

5
11

27
11

Tuna
Uvas

82.3
81.1

58
69

0.8
0.7

15.4
16.1

0
0.3

3.8
1.6

16
18

26
20

C
C
C

Hierro

Desayunos

Liquidos
7 Raices
Quaker
Quinua
Maca
Kiwicha
Trigo
Choc. + Leche
Caf + Leche
Cebada + Leche
Leche UHT
Leche Soya
Yogurt
Te
Jugo de Fruta
Cereal + Fruta

Solidos
Pan Molde /Sand.
Pan Integr /Tost
Pan Frances
Aceitunas
Apanado Carne
Atun/Filete
Camote
Huevo
Mermelada
Palta
Papas fritas
Pavita
Pechuga Pollo
Queso
Tortilla/Torreja

Almuerzo

Legumbres
Arverja
Fideos
Frijol
Garbanzo
Lentejas
Pallar
Arroz
Camote
Papa
Yuca
Soya
Otros
Fideos
Pasta
Fruta/Postre

Verduras
Lechuga / Col
Pepinillo
Rabanito
Tomate
Zanahoria
Zapallo
Pescado
Pavo
Pollo
Res
Huevo
Alcachofa/Brocoli
Caigua/Esparrago
Espinaca
Sal Tomate

Cena

Liquidos
Lechuga
Pepino
Tomate
Zanahoria
Arroz
Yuca
Papa
Camote

Solidos
Filete Pollo Ligth
Filete Carne Ligth
Filete Pavita Ligth
Filete Pescado Ligth
Suero de Leche
Jugo de Fruta
Mazamorra
Arroz c/ Leche

Extras

Liquidos
Jugo de Fruta
Agua
Caf
Cebada
Suero de Leche
Suero Proteina

Solidos
Pan c/Pollo
Pan c/Carne
Pan c/Pavita
Pan c/Atun
Cereal
Fruta p/Comer

mg
0.1
3.5
2
0.5
1.36
0.95
3.3
2.2
1
1
9.6
7.32
1.6
14.7
3.87
1.1
1.2
0.9
1.2
4.1
1.1
0.1
0.4
0.5
0.3
1
2.9
0.5
0.3
0.8
1.4
0.4
0.5
4.5
0.2
1.8
0.6
1.4
0.4
4.9
3.58
0
1
1
2.04
2.88
0.49
1.53
4.6
0.69
1.5
1.8
3.4
3.2
1.2
0.2
2.1

Alimento
Pan Integral
Pan Frances
7/15 Raices
Quaker
Soya
Milo
Ecco
Caf
Te
Leche UHT
Leche Evap
Suero Leche
Yogurt
Queso
Huevo
Frutas
Cereal
Aceitunas
Atun
Camote
Papa
Yuca
Palta
Carne Molida
Pechuga Pollo
Pavita
Pescado Blanco
Arverja
Fideos
Frijol
Garbanzo
Lentejas
Pallar
Arroz
Azucar
Gelatina
Mazamorra
Maicena
Proteina Polvo

Cant x Sem
1 bls
3 Sol
250 g
250 g
250 g
100 g
15 g
10 g
5 und
1 Lt
500 g
250 g
500 ml
200 g
6 Und
3 Kg
200 g
100 g
2 Und
500 g
1 Kg
500 g
1 Und
500 g
500 g
500 g
500 g
500 g
500 g
500 g
500 g
500 g
500 g
1 kg
250 g
250 g
250 g
250 g
1 Kg

0.25
0.8
0
1.24
0.4
1.3
0.06
1.1
0.02
0.2
2.3
10.5
1.3
5.5
1.4
6.6
1.2
1.7
1.1
1.35
0.8
0.12
0.01
0
0
0
0
0
0
0.2
0.5
0.7
0.9
0
1.5
1.2
0.3
0.4
0.8
0.2
0.5
0.4
0.3
0.13
0.05
3
0.2
0.4
0.3
0.3
0.26
0.4
0.6
0.6
0.4
0.3
0.51

S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.
S/.

4.50
3.00
1.00
1.00
1.00
5.00
1.00
2.00
0.50
4.50
4.50
10.00
2.50
3.00
2.40
15.00
4.50
1.50
10.00
1.00
1.50
2.00
1.00
6.00
4.00
6.00
4.00
1.50
4.00
2.00
2.00
1.50
5.00
3.00
1.00
2.00
2.00
2.00
-

x
x
x
x
x
x

Frutas para comer

Anona
Chirimoya
Ciruela
Coco
Kiwi
Lucuma
Mandarina
Mango
Manzana
Pera

Frutas para Licuar

Fresa
Melon
Pepino
Papaya
Pia
Platano Isla
Platano Seda
Mango
Lucuma
Kiwi
Maiz Morado

x
x
x

x
x

Verduras
Lechuga / Col
Pepinillo
Rabanito
Tomate
Zanahoria
Zapallo

Cant x Sem
1 und
2 und
2 und
3 und
3 und
100 g

Frutas para Extraer

Naranja
Lima
Pepas
Maracurya
Camu Camu
Cocona
Granada
Granadilla
Sandia
Tuna
Uvas