LUNES

Medida
Energia Prot^ Carb^ Fibra^ Grasa^ Composición grasa^ (g) Cal* Magn* Fos*
Alimento o peso del hierro
* (Kcal) (g) (g) (g) (g) (mg) (mg) (mg)
alimento
sat Mono Pol (mg)
avena 60 g 30 0.78 6.54 6.12 6.3 0 0 0 12.6 0.3 _ 25.2
leche 100 ml 64 3.2 5.1 . 3.2 0 0 0 106 0.3 103
pan 60 g 190 4.08 41 . 1.5 0 0 0 7.8 0.24 36
azucar 10 g 38 0 0 0 0 0 0 0 4.5 0.17
arroz 100 g 358 7.8 77.6 0.4 0.7 0 0 0 0 1.04 0
zanahoria 20 g 4 0.2 0.6 0.8 0 0 0 0 10 0 8
cebolla 3g 1 0 0.3 0 0 0 0 0 1 0.03 1
pollo 100 g 193 20 4 . 10 0 0 0 10 0 184
habas 20 g 27 2.2 4.2 0.8 0 0 0 0 6 0.4 27
aji verde 1 0 . . 0 0 0 1 0 0
azucar 10 g 38 0 0 0 0 0 0 0 4.5 0.17
mandarina 70 g 24 0.4 6.4 0.35 0.21 13.3 0.03
TOTAL 968 38.66 145.74 8.47 21.91 0 0 0 176.7 2.68 0 384.2

Medida Fol*
Potasio* Sodi* Zinc* Vit A* Tiamin a§ Niacina^ B6^ Vit. C^
Alimento o peso del riboflamina(mg) (mg) aci
(mg) (mg) (mg) (RE) (mg) (mg) (mg) (mg)
alimento folico
avena 60 0 0 0 0 0 0.6 0.13 0 0 0
leche 100 ml 0.38 . 0.05 0.2 0.12 0.5
pan 60 g 0 , 0.07 0 0 0.09 73
azucar 10 g 0.02 0 0 0 0 0
arroz 100 g 0 1.56 0 0.11 0.4 2.19 0 0 0.9
zanahoria 20 g
cebolla 3g . . 0 0 0 0.03 0 0.12
pollo 100 g . . . 0 0 0 6 . 0
habas 20 g 73 1 0 4 0 0 0.2 . 5.6
aji verde 2g . . . 9 0 0 0.02 . 1.2
azucar 10 g 0.02 0 0 0 0 0
mandarina 70 g 0.04 8.4 0.04 0.03 0.21 34.09
TOTAL 60 73 1 2.09 21.4 0.2 1.35 81.87 0 0 42.41
MARTES

Medida
Energia Prot^ Carb^ Fibra^ Grasa^ Cal* hierro Magn* Fos*
o peso del Composición grasa^ (g)
ALIMENTO * (Kcal) (g) (g) (g) (g) (mg) (mg) (mg) (mg)
alimento
sat Mono Pol
quinua 50 g 166 7 32.5 4.5 2.5 0 0 0 . 2 . .
pan 60 g 190 4.08 41 . 1.5 0 0 0 7.8 0.24 36
azucar 10 g 38 0 0 0 0 0 0 0 4.5 0.17
palta 60 g 78 0.6 3 . 7.2 0 0 0 18 0 40
fideos 70 g 235 6.58 54.39 0.35 0.14 0 0 0 16.8 3.85 105
leche 100 ml 64 3.2 5.1 . 3.2 0 0 0 106 0.3 103
queso 20 g 59 3.4 0.6 0 4 0 0 0 157 0.2 75
huevo 8g 29 1.3 . . 2.6 0 0 0 10 0.6 40
habas 15 g 20 1.7 3.8 0.6 0 0 0 0 5 0.3 21
cebolla 3g 1 0 0.3 0 0 0 0 0 1 0.03 1
apio 3g 0 . 0.1 0.1 0 0 0 0 3 0.3 0 1
porro 3g 1.02 . . . . 2.3 . 1.5
azucar 10 g 38 0 0 0 0 0 0 0 4.5 0.17
naranja 200 g 78 0.11 18.5 0.9 0.4 0 0 0 51 0.08 102
TOTAL 997.02 27.97 159.29 6.45 21.54 0 0 0 386.9 8.24 0 525.5

Medida
Potasio * Sodi* Zinc* Vit A* Tiamin riboflamina Niacina ^ B6^ Vit. C^
ALIMENTO o peso del Fol* (mg)
(mg) (mg) (mg) (RE) a§ (mg) (mg) (mg) (mg) (mg)
alimento
quinua 50 g 388 15 1 . 0 0 . . .
pan 60 g 0 , 0.07 0 0 0.09 73
azucar 10 g 0.02 0 0 0 0 0
palta 60 g . . 0 4 0 0 0.6 . 3.6
fideos 70 g 0.88 0 0.09 0.09 1.05 0
leche 100 ml 0.38 . 0.05 0.2 0.12 0.5
queso 20 g . . . 84 0 0 0 . 0
huevo 8g . . 0.3 54 0 0 . . .
habas 15 g 55 1 0 3 0 0 0.15 . 4.2
cebolla 3g . . 0 0 0 0.03 0 0.12
apio 3g 5 2 0 1 0 0 0 . 0.21
porro 3g . . . 2.49 . . . . .
azucar 10 g 0.02 0 0 0 0 0
naranja 200 g 23 0.08 0.76 184
TOTAL 448 18 2.67 171.49 0.14 0.49 75.68 192.63
MIERCOLES

Medida
Energia Prot^ Carb^ Fibra^ Grasa^ Composición Cal* Hierro Magn* Fos*
ALIMENTO o peso del
* (Kcal) (g) (g) (g) (g) grasa^ (g) (mg) §(mg) (mg) (mg)
alimento
sat Mono Pol
azucar 10 g 38 0 0 0 0 0 0 0 4.5 0.17
leche 100 g 63 3 4 0 3 0 0 0 106 1 . 94
queso 20 g 59 3.4 0.6 0 4 0 0 0 157 0.2 75
pan 60 g 190 4.08 41 . 1.5 0 0 7.8 0.24 36
pescado 150 g 167 28.5 . . 4.5 0 0 29 0 368
arroz 100 g 358 7.8 77.6 0.4 0.7 0 0 0 0 1.04 0
lechuga 50 g 4 0.5 0 0.5 0 0 0 24 0.5 . 25
tomate 10 g 2 0 0.4 0 0 0 0 2 0 . 2
limon 2g 0 0 0 0 0 0 0 1 0 0
chuño 80 g 266 3.2 . . 0 0 0 0 35 0 0 162
azucar 10 g 38 0 0 0 0 0 0 0 4.5 0.17
naranja 200 g 78 0.11 18.5 0.9 0.4 0 0 0 51 0.08 102
TOTAL 1263 50.59 142.1 1.8 14.1 0 0 0 421.8 3.4 0 864

Medida
Potasio Sodi* Zinc* Vit A* Tiamin a§ Niacina ^ B6^ Fol* Vit. C^
ALIMENTO o peso del riboflamina (mg)
* (mg) (mg) (mg) (RE) (mg) (mg) (mg) (mg) (mg)
alimento

azucar 10 g 0.02 0 0 0 0 0
leche 100 ml . . 0 28 0 . . . 0
queso 20 g . . . 84 0 0 0 . 0
pan 60 g 0 , 0.07 0 0 0.09 73
pescado 150 g 542 78 0 26 0 0 6 0 1.5
arroz 100 g 0 1.56 0 0.11 0.4 2.19 0 0 0.9
lechuga 50 g . . 0 185 0 0 0 . 3.5
tomate 10 g 14 3 0 4 . . . . 1
limon 2g 1 0 0 0 0 0 0 0 58
chuño 80 g . . . . 0 0 2.4 0.8
azucar 10 g 0.02 0 0 0 0 0
naranja 200 g 23 0.08 0.76 184
total 557 81 1.67 350 0.11 0.57 81.95 2.4 0 249.7
JUEVES

Medida Composición
Energia Prot^ Carb^ Fibra^ Grasa^ Cal* Magn* Fos*
o peso del grasa^ (g)
* (Kcal) (g) (g) (g) (g) (mg) Hierro§(mg) (mg) (mg)
ALIMENTO alimento
sat Mono Pol
avena 60 g 30 0.78 6.54 6.12 6.3 0 0 0 12.6 0.3 _ 25.2
leche 100 g 63 3 4 0 3 0 0 0 106 1 . 94
pan 60 g 190 4.08 41 . 1.5 0 0 0 7.8 0.24 36
azucar 10 g 38 0 0 0 0 0 0 0 4.5 0.17
papa 150 g 129 3 28.5 1.5 0 0 0 0 45 0 . 57
huevo 60 g 84 6.97 1.74 5.04 0 0 0 18 0.02
arroz 100 g 358 7.8 77.6 0.4 0.7 0 0 0 0 1.04 0
azucar 10 g 38 0 0 0 0 0 0 0 4.5 0.17
mandarina 70 g 24 0.4 6.4 0.35 0.21 13.3 0.03
TOTAL 954 26.03 165.78 8.37 16.75 0 0 0 211.7 2.97 0 212.2

Medida
Potasio Sodi* Zinc* Vit A* Tiamin a§ riboflamina Niacina ^ B6^ Fol* Vit. C^
alimento o peso del
* (mg) (mg) (mg) (RE) (mg) (mg) (mg) (mg) (mg) (mg)
alimento
avena 60g 0 0 0 0 0 0.6 0.13 0 0 0
leche 100 ml 0.38 . 0.05 0.2 0.12 0.5
pan 60 g 0 , 0.07 0 0 0.09 73
azucar 10 g 0.02 0 0 0 0 0
papa 150 g . . 0 0 0 0 1.5 0 0
huevo 60 g 0.64 100 0.012 0 0 1.5
arooz 100 g 0 1.56 0 0.11 0.4 2.19 0 0 0.9
azucar 10 g 0.02 0 0 0 0 0
mandarina 70 g 0.04 8.4 0.04 0.03 0.21 34.09
TOTAL 0 0 2.73 108.4 0.212 1.32 77.15 0 0 36.99
VIERNES

Medida
Energia Prot^ Carb^ Fibra^ Grasa^ Composición grasa^ Cal* Magn* Fos*
o peso del hierro
* (Kcal) (g) (g) (g) (g) (g) (mg) (mg) (mg)
ALIMENTO alimento
sat Mono Pol (mg)
platano 60 g 49.8 0.9 12.6 0.24 0.18 0 0 0 6 0.09 13.8
fresa 50 g 17 0 3 1 0 0 0 0 19 0.5 . 14
azucar 10 g 38 0 0 0 0 0 0 0 4.5 0.17
leche 100 g 63 3 4 0 3 0 0 0 106 1 . 94
queso 20 g 59 3.4 0.6 0 4 0 0 0 157 0.2 75
fideos 50 g 1.68 4.7 38.8 0.25 0.1 0 0 0 10.5 2.75 75
huevo 30 g 42 3.9 0.87 . 2.52 0 0 9 0.01
zanahoria 20 g 4 0.2 0.6 0.8 0 0 0 0 10 0 8
papa 50g 48.5 1.05 11.15 0.3 0.05 0 0 0 4.5 23.5
cebolla 3g 1 0 0.3 0 0 0 0 0 1 0.03 1
arroz 70 g 251 4.9 54.3 . 0 0 0 4 0.72 93.8
azucar 10 g 38 0 0 0 0 0 0 0 4.5 0.17
mango 10 g 2 0.1 0.3 0.4 0 0 5 0 4
TOTAL 614.98 22.15 126.52 2.99 9.85 0 0 0 341 5.64 402.1

Medida
Alimento Potasio * Sodi* Zinc* Vit A* Tiamin riboflavina § Niacina ^ B6^ Fol* Vit. C^
o peso del
(mg) (mg) (mg) (RE) a§ (mg) (mg) (mg) (mg) (mg) (mg)
alimento
platano 60 g 0.09 1.8 0.012 0.004 0.31 0.66
fresa 50 g . . 0 1 0 0 0 . 21
azucar 10 g 0.02 0 0 0 0 0
leche 100 ml . . 0 28 0 . . . 0
queso 20 g . . . 84 0 0 0 . 0
fideos 50 g 0.63 0 0.06 0.06 0.75 0
huevo 30 g 0.31 50 0.06 0 0 0.75
zanahoria 20 g 19 6 0 218 0 0 0 . 0.6
papa 50g 0.14 0 0.04 0.04 0.83 7
cebolla 3g . . 0 0 0 0.03 0 0.12
arroz 70 g 104 13 0.7 0 0 0 140 . 0
azucar 10 g 0.02 0 0 0 0 0
mango 250 g . . . 0 0 0 0 . 0
TOTAL 123 19 1.91 382.8 0.172 0.134 141.89 30.13
SÁBADO

Medida
Energia Carb^ Fibra^ Grasa^ Cal* Magn* Fos*
ALIMENTO o peso del * (Kcal)
Prot^ (g)
(g) (g) (g)
Composición grasa^ (g)
(mg)
hierro§ (mg) (mg)
alimento
sat Mono Pol (mg)
avena 60 g 30 0.78 6.54 6.12 6.3 0 0 0 12.6 0.3 _ 25.2
leche 100 g 63 3 4 0 3 0 0 0 106 1 . 94
pan 60 g 190 4.08 41 . 1.5 0 0 0 7.8 0.24 36
azucar 10 g 38 0 0 0 0 0 0 0 4.5 0.17
chuño 80 g 38 0 0 0 0 0 0 0 4.5 0.17
papa 50 g 266 3.2 . . 0 0 0 0 35 0 0 162
ceboolla 10 g 48.5 1.05 11.15 0.3 0.05 0 0 0 4.5 23.5
huevo 30 g 4 0.1 1.1 0.1 0 0 0 0 2 0.1 4
queso 10 g 42 3.87 0.87 . 2.52 0 0 9 0.01
mango 10 g 2 0.1 0.3 0.4 0 0 5 0 4
azucar 10 g 38 0 0 0 0 0 0 0 4.5 0.17
TOTAL 759.5 16.18 64.96 6.92 13.37 0 0 0 195.4 2.16 0 348.7

Medida
Potasio* Sodi* Zinc* Vit A* Tiamin a§ riboflamina Niacina ^ B6^ Fol* Vit. C^
o peso del
ALIMENTO (mg) (mg) (mg) (RE) (mg) §(mg) (mg) (mg) (mg) (mg)
alimento
avena 60 g 0 0 0 0 0 0.6 0.13 0 0 0
leche 100 ml . . 0 28 0 . . . 0
pan 60 g 0 , 0.07 0 0 0.09 73
azucar 10 g 0.02 0 0 0 0 0
chuño 80 g . . . . 0 0 1.3 0.7
papa 50 g 0.14 0 0.04 0.04 0.83 7
cebolla 10 g . . 0 0 0 0 0 . 0.4
huevo 30 g 0.31 50 0.06 0 0 0.75
queso 10 g 0 0 0.54 78 0.1 0.73 73.96 1.3 0 8.85
mango 250 g . . . 0 0 0 0 . 0
azucar 10 g 0.02 0 0 0 0 0
TOTAL 0 0 0.02 0 0 0 0 1.3 0 0
DOMINGO

Medida
ALIMENT Energia Prot^ Carb^ Fibra^ Grasa^ Composición grasa^ Cal* Hierro Magn* Fos*
o peso del
O * (Kcal) (g) (g) (g) (g) (g) (mg) (mg) (mg) (mg)
alimento
sat Mono Pol
quinua 50 g 166 7 32.5 4.5 2.5 0 0 0 . 2 .
pan 60 g 190 4.08 41 . 1.5 0 0 0 7.8 0.24 . 36
azucar 10 g 38 0 0 0 0 0 0 0 4.5 0.17
queso 20 g 53 3.4 0.6 0 4 0 0 0 157 0.2 75
arroz 70 g 251 4.9 54.3 . 0 0 0 4 0.72 93.8
zanahoria 20 g 4 0.2 0.6 0.8 0 0 0 0 10 0 8
aji verde 2g 1 0 . . 0 0 0 1 0 0
pollo 100 g 193 20 4 . 10 0 0 0 10 0 184
choclo 30 g 31 0.9 8.1 0.6 0 0 0 0 2 0 34
cebolla 3g 1 0 0.3 0 0 0 0 0 1 0.03 1
azucar 10 g 38 0 0 0 0 0 0 0 4.5 0.17 13.8
platano 60 g 49.8 0.9 12.6 0.24 0.18 0 0 0 6 0.09 13.8
TOTAL 1015.8 41.38 154 6.14 18.18 0 0 0 207.8 3.62 459.4

Medida o
Potasio * Sodi* Zinc* Vit A* Tiamin a§ Riboflamina§ Niacina ^ Fol* Vit. C^
peso del B6^ (mg)
(mg) (mg) (mg) (RE) (mg) (mg) (mg) (mg) (mg)
alimento
quinua 50 g 388 15 1 . 0 0 . . .
pan 60 g 0 , 0.07 0 0 0.09 73
azucar 10 g 0.02 0 0 0 0 0
queso 20 g . . . 84 0 0 0 . 0
arroz 70 g 104 13 0.7 0 0 0 140 . 0
zanahoria 20 g 19 6 0 218 0 0 0 . 0.6
aji verde 2g . . . 9 0 0 0.02 . 1.2
pollo 100 g . . . 0 0 0 6 . 0
choclo 30 g . . 0 0 0 0 0.3 . 120
cebolla 3g . . 0 0 0 0.03 0 0.12
platano 60 g 0.09 1.8 0.012 0.004 0.31 0.66
azucar 10 g 0.02 0 0 0 0 0
TOTAL 511 34 1.9 312.8 0.012 0.124 219.63 122.58