Diet
Protein diet for 1600 kcal
Author
Fitdw Founder(incl. VAT)
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CHECK IF THE DIET IS RIGHT FOR YOU
Check if the diet is right for you
If you're unsure whether the diet is suitable for you, we’ll help you easily find out if it’s the right fit.
ADDITIONAL INFORMATIONS
ADDITIONAL DIET INFORMATION
High-Protein Diet – An Effective Plan for Fat Loss and Body Recomposition
A high-protein diet supports fat loss, preserves lean muscle mass, and promotes long-lasting satiety. It's an ideal choice for anyone looking to lose weight, improve body composition, or eat more consciously.
Why Choose a High-Protein Diet?
What's Included in the Plan?
Who Is It For?
DIET DAY
A sample day of diet with meals
Ingredients are part of the recipe
Ingredients are part of the recipe
Ingredients are part of the recipe
Ingredients are part of the recipe
A SAMPLE DAY OF DIET WITH MEALS
The meal plan and its meal distribution (schema) can vary from day to day, as each day can be individually adjusted.
Ingredients are part of the recipe
| Calcium |
47.94
/1000
mg
|
| Carbohydrate |
0.612
/258.91
g
|
| Cholesterol |
367.2
mg
|
| Copper |
0.0612
/1.5
mg
|
| Fat |
9.894
/155.34
g
|
| Fatty monounsaturated |
4.4268
g
|
| Fatty polyunsaturated |
0.7446
g
|
| Fatty saturated |
3.06
g
|
| Glicemyc Index |
1.02
µg
|
| Iron |
2.244
/15
mg
|
| Magnesium |
12.24
/350
mg
|
| Manganese |
0.0306
/2.3
mg
|
| Phosphorus |
208.08
/700
mg
|
| Potassium |
135.66
/4000
mg
|
| Protein |
12.75
/103.56
g
|
| Sodium |
143.82
/1500
mg
|
| Vitamin A |
277.44
/800
µg
|
| Vitamin B1 (Thiamin) |
0.0653
/1.1
mg
|
| Vitamin B12 (Cobalamin) |
1.632
/4
µg
|
| Vitamin B2 (Riboflavin) |
0.5528
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.0612
/15
mg
|
| Vitamin B6 (Pyridoxine) |
0.102
/1.6
mg
|
| Vitamin B9 (Folic acid) |
66.3
/300
µg
|
| Vitamin D |
1.734
/100
µg
|
| Vitamin E |
0.7446
/14
mg
|
| Zinc |
1.7952
/10
mg
|
| Carbohydrate |
0.01
/258.91
g
|
| Copper |
0.0035
/1.5
mg
|
| Fat |
4.98
/155.34
g
|
| Fatty monounsaturated |
3.506
g
|
| Fatty polyunsaturated |
0.5305
g
|
| Fatty saturated |
0.743
g
|
| Glicemyc Index |
0.05
µg
|
| Iron |
0.02
/15
mg
|
| Phosphorus |
0.05
/700
mg
|
| Sodium |
0.05
/1500
mg
|
| Vitamin E |
0.5975
/14
mg
|
| Zinc |
0.003
/10
mg
|
| Calcium |
6.9
/1000
mg
|
| Carbohydrate |
2.53
/258.91
g
|
| Copper |
0.1855
/1.5
mg
|
| Fat |
1.085
/155.34
g
|
| Fatty monounsaturated |
0.362
g
|
| Fatty polyunsaturated |
0.0345
g
|
| Fatty saturated |
0.637
g
|
| Fiber |
0.285
/30
g
|
| Iron |
0.535
/15
mg
|
| Magnesium |
21
/350
mg
|
| Manganese |
0.1245
/2.3
mg
|
| Phosphorus |
33.3
/700
mg
|
| Potassium |
96.35
/4000
mg
|
| Protein |
0.91
/103.56
g
|
| Sodium |
0.85
/1500
mg
|
| Vitamin A |
0.1
/800
µg
|
| Vitamin B1 (Thiamin) |
0.0055
/1.1
mg
|
| Vitamin B3 (Niacin - pp) |
0.12
/15
mg
|
| Vitamin B6 (Pyridoxine) |
0.0035
/1.6
mg
|
| Vitamin B9 (Folic acid) |
1.9
/300
µg
|
| Vitamin E |
0.0185
/14
mg
|
| Zinc |
0.328
/10
mg
|
| Calcium |
3.36
/1000
mg
|
| Carbohydrate |
4.528
/258.91
g
|
| Copper |
0.0128
/1.5
mg
|
| Fat |
2.744
/155.34
g
|
| Fatty monounsaturated |
0.8096
g
|
| Fatty polyunsaturated |
0.108
g
|
| Fatty saturated |
1.708
g
|
| Fiber |
0.136
/30
g
|
| Iron |
0.168
/15
mg
|
| Magnesium |
13.2
/350
mg
|
| Manganese |
0.0616
/2.3
mg
|
| Phosphorus |
19.52
/700
mg
|
| Potassium |
46.48
/4000
mg
|
| Protein |
0.536
/103.56
g
|
| Sodium |
0.32
/1500
mg
|
| Sucrose |
3.064
g
|
| Vitamin A |
0.32
/800
µg
|
| Vitamin B1 (Thiamin) |
0.0035
/1.1
mg
|
| Vitamin B2 (Riboflavin) |
0.001
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.0368
/15
mg
|
| Vitamin B6 (Pyridoxine) |
0.0032
/1.6
mg
|
| Vitamin B9 (Folic acid) |
0.8
/300
µg
|
| Vitamin E |
0.0192
/14
mg
|
| Zinc |
0.1944
/10
mg
|
| Ascorbic acid - Vitamin C |
7.2
/110
mg
|
| Calcium |
4.8
/1000
mg
|
| Carbohydrate |
18.8
/258.91
g
|
| Copper |
0.08
/1.5
mg
|
| Fat |
0.24
/155.34
g
|
| Fatty monounsaturated |
0.024
g
|
| Fatty polyunsaturated |
0.048
g
|
| Fatty saturated |
0.096
g
|
| Fiber |
1.36
/30
g
|
| Glicemyc Index |
0.8
µg
|
| Iron |
0.32
/15
mg
|
| Magnesium |
26.4
/350
mg
|
| Manganese |
0.336
/2.3
mg
|
| Phosphorus |
16
/700
mg
|
| Potassium |
316
/4000
mg
|
| Protein |
0.8
/103.56
g
|
| Sodium |
0.8
/1500
mg
|
| Vitamin A |
6.4
/800
µg
|
| Vitamin B1 (Thiamin) |
0.032
/1.1
mg
|
| Vitamin B2 (Riboflavin) |
0.08
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.4
/15
mg
|
| Vitamin B6 (Pyridoxine) |
0.288
/1.6
mg
|
| Vitamin B9 (Folic acid) |
17.6
/300
µg
|
| Vitamin E |
0.216
/14
mg
|
| Zinc |
0.144
/10
mg
|
| Ascorbic acid - Vitamin C |
7.2
/110
mg
|
| Calcium |
191.76
/1000
mg
|
| Carbohydrate |
3.05
/160.52
g
|
| Cholesterol |
367.2
mg
|
| Copper |
0.3
/1.5
mg
|
| Fat |
49.45
/264.09
g
|
| Fatty monounsaturated |
22.15
g
|
| Fatty polyunsaturated |
3.7
g
|
| Fatty saturated |
15.3
g
|
| Fiber |
0.87
/30
g
|
| Glicemyc Index |
3.06
µg
|
| Iron |
11.2
/15
mg
|
| Magnesium |
48.96
/350
mg
|
| Manganese |
0.12
/2.3
mg
|
| Phosphorus |
1040.4
/700
mg
|
| Potassium |
542.64
/4000
mg
|
| Protein |
51
/93.21
g
|
| Sodium |
719.1
/1500
mg
|
| Sucrose |
3.06
g
|
| Vitamin A |
1109.76
/800
µg
|
| Vitamin B1 (Thiamin) |
0.28
/1.1
mg
|
| Vitamin B12 (Cobalamin) |
1.63
/4
µg
|
| Vitamin B2 (Riboflavin) |
1.65
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.24
/15
mg
|
| Vitamin B6 (Pyridoxine) |
0.4
/1.6
mg
|
| Vitamin B9 (Folic acid) |
265.2
/300
µg
|
| Vitamin D |
1.73
/100
µg
|
| Vitamin E |
3.7
/14
mg
|
| Zinc |
9
/10
mg
|
Ingredients are part of the recipe
| Calcium |
150
/1000
mg
|
| Carbohydrate |
6.15
/258.91
g
|
| Magnesium |
13.5
/350
mg
|
| Phosphorus |
288
/700
mg
|
| Potassium |
184.5
/4000
mg
|
| Protein |
18
/103.56
g
|
| Salt |
0.15
/1500
mg
|
| Selenium |
9.645
/70
µg
|
| Sodium |
48
/1500
mg
|
| Vitamin B1 (Thiamin) |
0.15
/1.1
mg
|
| Vitamin B12 (Cobalamin) |
1.05
/4
µg
|
| Vitamin B2 (Riboflavin) |
0.435
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.3
/15
mg
|
| Zinc |
0.78
/10
mg
|
| Ascorbic acid - Vitamin C |
0.336
/110
mg
|
| Calcium |
14.34
/1000
mg
|
| Carbohydrate |
1.23
/258.91
g
|
| Copper |
0.06
/1.5
mg
|
| Fat |
3.12
/155.34
g
|
| Fatty monounsaturated |
2.019
g
|
| Fatty polyunsaturated |
0.654
g
|
| Fatty saturated |
0.2844
g
|
| Fiber |
0.774
/30
g
|
| Glicemyc Index |
0.06
µg
|
| Iron |
0.18
/15
mg
|
| Magnesium |
16.14
/350
mg
|
| Manganese |
0.102
/2.3
mg
|
| Phosphorus |
27.24
/700
mg
|
| Potassium |
46.68
/4000
mg
|
| Protein |
1.2
/103.56
g
|
| Sodium |
0.84
/1500
mg
|
| Sucrose |
0.252
g
|
| Vitamin B1 (Thiamin) |
0.0126
/1.1
mg
|
| Vitamin B2 (Riboflavin) |
0.0468
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.204
/15
mg
|
| Vitamin B6 (Pyridoxine) |
0.0066
/1.6
mg
|
| Vitamin B9 (Folic acid) |
5.76
/300
µg
|
| Vitamin E |
1.44
/14
mg
|
| Zinc |
0.1914
/10
mg
|
| Calcium |
0.92
/1000
mg
|
| Carbohydrate |
1.08
/258.91
g
|
| Copper |
0.022
/1.5
mg
|
| Fat |
2.528
/155.34
g
|
| Fatty monounsaturated |
0.1832
g
|
| Fatty polyunsaturated |
0.0548
g
|
| Fatty saturated |
2.13
g
|
| Fiber |
0.844
/30
g
|
| Iron |
0.144
/15
mg
|
| Magnesium |
3.6
/350
mg
|
| Manganese |
0.072
/2.3
mg
|
| Phosphorus |
6.4
/700
mg
|
| Potassium |
26.4
/4000
mg
|
| Protein |
0.224
/103.56
g
|
| Sodium |
1.12
/1500
mg
|
| Sucrose |
0.224
g
|
| Vitamin B1 (Thiamin) |
0.0012
/1.1
mg
|
| Vitamin B2 (Riboflavin) |
0.002
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.036
/15
mg
|
| Vitamin B6 (Pyridoxine) |
0.0036
/1.6
mg
|
| Vitamin B9 (Folic acid) |
0.96
/300
µg
|
| Vitamin E |
0.0504
/14
mg
|
| Zinc |
0.036
/10
mg
|
| Calcium |
184
/1000
mg
|
| Carbohydrate |
1.31
/258.91
g
|
| Fat |
0.96
/155.34
g
|
| Fiber |
0.2
/30
g
|
| Glicemyc Index |
1
µg
|
| Iron |
0.28
/15
mg
|
| Magnesium |
6
/350
mg
|
| Phosphorus |
1
/700
mg
|
| Potassium |
67
/4000
mg
|
| Protein |
0.4
/103.56
g
|
| Sodium |
72
/1500
mg
|
| Sugar |
1.4
/50
g
|
| Water |
96.54
g
|
| Zinc |
1
/10
mg
|
| Carbohydrate |
15
/258.91
g
|
| Fat |
0.6
/155.34
g
|
| Fiber |
2
/30
g
|
| Protein |
0.6
/103.56
g
|
| Ascorbic acid - Vitamin C |
0.34
/110
mg
|
| Calcium |
600
/1000
mg
|
| Carbohydrate |
30.75
/207.13
g
|
| Copper |
0.12
/1.5
mg
|
| Fat |
12.48
/134.63
g
|
| Fatty monounsaturated |
4.04
g
|
| Fatty polyunsaturated |
1.3
g
|
| Fatty saturated |
0.56
g
|
| Fiber |
3.08
/30
g
|
| Glicemyc Index |
0.12
µg
|
| Iron |
0.54
/15
mg
|
| Magnesium |
54
/350
mg
|
| Manganese |
0.2
/2.3
mg
|
| Phosphorus |
1152
/700
mg
|
| Potassium |
738
/4000
mg
|
| Protein |
90
/170.88
g
|
| Salt |
0.15
/1500
mg
|
| Selenium |
9.65
/70
µg
|
| Sodium |
192
/1500
mg
|
| Sucrose |
0.5
g
|
| Sugar |
1.4
/50
g
|
| Vitamin B1 (Thiamin) |
0.45
/1.1
mg
|
| Vitamin B12 (Cobalamin) |
1.05
/4
µg
|
| Vitamin B2 (Riboflavin) |
1.32
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.9
/15
mg
|
| Vitamin B6 (Pyridoxine) |
0.02
/1.6
mg
|
| Vitamin B9 (Folic acid) |
11.52
/300
µg
|
| Vitamin E |
2.88
/14
mg
|
| Water |
96.54
g
|
| Zinc |
3.12
/10
mg
|
Ingredients are part of the recipe
| Calcium |
14
/1000
mg
|
| Cholesterol |
106
mg
|
| Copper |
0.06
/1.5
mg
|
| Fat |
2.4
/155.34
g
|
| Fatty monounsaturated |
0.56
g
|
| Fatty polyunsaturated |
0.56
g
|
| Fatty saturated |
0.54
g
|
| Iron |
1
/15
mg
|
| Magnesium |
72
/350
mg
|
| Manganese |
0.04
/2.3
mg
|
| Phosphorus |
452
/700
mg
|
| Potassium |
732
/4000
mg
|
| Protein |
40.8
/103.56
g
|
| Sodium |
1410
/1500
mg
|
| Vitamin A |
12
/800
µg
|
| Vitamin B1 (Thiamin) |
0.168
/1.1
mg
|
| Vitamin B12 (Cobalamin) |
0.58
/4
µg
|
| Vitamin B2 (Riboflavin) |
0.28
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
22.64
/15
mg
|
| Vitamin B6 (Pyridoxine) |
1
/1.6
mg
|
| Vitamin B9 (Folic acid) |
15.2
/300
µg
|
| Vitamin E |
0.54
/14
mg
|
| Zinc |
0.94
/10
mg
|
| Carbohydrate |
34
/258.91
g
|
| Fat |
0.65
/155.34
g
|
| Fiber |
3.1
/30
g
|
| Protein |
7.6
/103.56
g
|
| Ascorbic acid - Vitamin C |
23
/110
mg
|
| Calcium |
9
/1000
mg
|
| Carbohydrate |
3.6
/258.91
g
|
| Copper |
0.06
/1.5
mg
|
| Fat |
0.2
/155.34
g
|
| Fatty monounsaturated |
0.02
g
|
| Fatty polyunsaturated |
0.12
g
|
| Fatty saturated |
0.05
g
|
| Fiber |
1.2
/30
g
|
| Iron |
0.5
/15
mg
|
| Magnesium |
8
/350
mg
|
| Manganese |
0.06
/2.3
mg
|
| Phosphorus |
21
/700
mg
|
| Potassium |
282
/4000
mg
|
| Protein |
0.9
/103.56
g
|
| Sodium |
8
/1500
mg
|
| Sucrose |
0.1
g
|
| Vitamin A |
107
/800
µg
|
| Vitamin B1 (Thiamin) |
0.064
/1.1
mg
|
| Vitamin B2 (Riboflavin) |
0.042
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
1
/15
mg
|
| Vitamin B6 (Pyridoxine) |
0.15
/1.6
mg
|
| Vitamin B9 (Folic acid) |
39
/300
µg
|
| Vitamin E |
1.22
/14
mg
|
| Zinc |
0.26
/10
mg
|
| Calcium |
227.25
/1000
mg
|
| Carbohydrate |
1.08
/258.91
g
|
| Cholesterol |
35.55
mg
|
| Copper |
0.0045
/1.5
mg
|
| Fat |
9.963
/155.34
g
|
| Glicemyc Index |
0.45
µg
|
| Iron |
0.198
/15
mg
|
| Magnesium |
9
/350
mg
|
| Phosphorus |
159.3
/700
mg
|
| Potassium |
34.2
/4000
mg
|
| Protein |
9.9765
/103.56
g
|
| Selenium |
7.65
/70
µg
|
| Sodium |
218.7
/1500
mg
|
| Vitamin A |
80.55
/800
µg
|
| Vitamin B1 (Thiamin) |
0.0135
/1.1
mg
|
| Vitamin B12 (Cobalamin) |
1.026
/4
µg
|
| Vitamin B2 (Riboflavin) |
0.126
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.045
/15
mg
|
| Vitamin B6 (Pyridoxine) |
0.0135
/1.6
mg
|
| Vitamin D |
0.18
/100
µg
|
| Vitamin E |
0.0855
/14
mg
|
| Vitamin K |
1.035
/70
µg
|
| Zinc |
1.314
/10
mg
|
| Carbohydrate |
0.02
/258.91
g
|
| Copper |
0.007
/1.5
mg
|
| Fat |
9.96
/155.34
g
|
| Fatty monounsaturated |
7.012
g
|
| Fatty polyunsaturated |
1.061
g
|
| Fatty saturated |
1.486
g
|
| Glicemyc Index |
0.1
µg
|
| Iron |
0.04
/15
mg
|
| Phosphorus |
0.1
/700
mg
|
| Sodium |
0.1
/1500
mg
|
| Vitamin E |
1.195
/14
mg
|
| Zinc |
0.006
/10
mg
|
| Carbohydrate |
0.1296
/258.91
g
|
| Fat |
0.0065
/155.34
g
|
| Fiber |
0.053
/30
g
|
| Glicemyc Index |
0.002
µg
|
| Protein |
0.0219
/103.56
g
|
| Calcium |
0.058
/1000
mg
|
| Copper |
0.0003
/1.5
mg
|
| Glicemyc Index |
0.002
µg
|
| Iron |
0.0004
/15
mg
|
| Magnesium |
0.58
/350
mg
|
| Manganese |
0.0003
/2.3
mg
|
| Phosphorus |
0.016
/700
mg
|
| Sodium |
77.7
/1500
mg
|
| Zinc |
0.0002
/10
mg
|
| Ascorbic acid - Vitamin C |
2.05
/110
mg
|
| Calcium |
4.85
/1000
mg
|
| Carbohydrate |
0.195
/258.91
g
|
| Copper |
0.0035
/1.5
mg
|
| Fat |
0.04
/155.34
g
|
| Fatty monounsaturated |
0.001
g
|
| Fatty polyunsaturated |
0.0255
g
|
| Fatty saturated |
0.0055
g
|
| Fiber |
0.125
/30
g
|
| Iron |
0.065
/15
mg
|
| Magnesium |
1.3
/350
mg
|
| Manganese |
0.0265
/2.3
mg
|
| Phosphorus |
2.6
/700
mg
|
| Potassium |
12.6
/4000
mg
|
| Protein |
0.205
/103.56
g
|
| Sodium |
0.1
/1500
mg
|
| Sucrose |
0.01
g
|
| Vitamin A |
28.35
/800
µg
|
| Vitamin B1 (Thiamin) |
0.0041
/1.1
mg
|
| Vitamin B2 (Riboflavin) |
0.0044
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.0175
/15
mg
|
| Vitamin B6 (Pyridoxine) |
0.009
/1.6
mg
|
| Vitamin B9 (Folic acid) |
3.2
/300
µg
|
| Vitamin E |
0.08
/14
mg
|
| Zinc |
0.0255
/10
mg
|
| Ascorbic acid - Vitamin C |
46
/110
mg
|
| Calcium |
70
/1000
mg
|
| Carbohydrate |
204
/134.63
g
|
| Cholesterol |
212
mg
|
| Copper |
0.36
/1.5
mg
|
| Fat |
16.8
/181.24
g
|
| Fatty monounsaturated |
2.24
g
|
| Fatty polyunsaturated |
2.24
g
|
| Fatty saturated |
2.16
g
|
| Fiber |
12.4
/30
g
|
| Glicemyc Index |
1.8
µg
|
| Iron |
6
/15
mg
|
| Magnesium |
360
/350
mg
|
| Manganese |
0.16
/2.3
mg
|
| Phosphorus |
2712
/700
mg
|
| Potassium |
2928
/4000
mg
|
| Protein |
244.8
/201.95
g
|
| Selenium |
7.65
/70
µg
|
| Sodium |
8460
/1500
mg
|
| Sucrose |
0.2
g
|
| Vitamin A |
48
/800
µg
|
| Vitamin B1 (Thiamin) |
0.68
/1.1
mg
|
| Vitamin B12 (Cobalamin) |
1.16
/4
µg
|
| Vitamin B2 (Riboflavin) |
1.12
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
90.56
/15
mg
|
| Vitamin B6 (Pyridoxine) |
4
/1.6
mg
|
| Vitamin B9 (Folic acid) |
45.6
/300
µg
|
| Vitamin D |
0.18
/100
µg
|
| Vitamin E |
2.7
/14
mg
|
| Vitamin K |
1.04
/70
µg
|
| Zinc |
5.64
/10
mg
|
Ingredients are part of the recipe
| Ascorbic acid - Vitamin C |
19.8
/110
mg
|
| Calcium |
28
/1000
mg
|
| Carbohydrate |
6
/258.91
g
|
| Carotene Beta |
794
µg
|
| Chlorine |
800
/2300
mg
|
| Fat |
0.2
/155.34
g
|
| Fatty saturated |
0.2
g
|
| Iodine |
4
/150
µg
|
| Iron |
1
/15
mg
|
| Magnesium |
26
/350
mg
|
| Natron |
440
/1500
mg
|
| Phosphorus |
52
/700
mg
|
| Protein |
1.6
/103.56
g
|
| Salt |
1
/1500
mg
|
| Selenium |
2
/70
µg
|
| Sugar |
4.2
/50
g
|
| Vitamin A |
66
/800
µg
|
| Vitamin A - A RE |
132
/850
µg
|
| Vitamin B1 (Thiamin) |
0.06
/1.1
mg
|
| Vitamin B2 (Riboflavin) |
0.06
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.8
/15
mg
|
| Vitamin B5 (Pantothenic acid) |
0.44
/5
mg
|
| Vitamin B6 (Pyridoxine) |
0.1
/1.6
mg
|
| Vitamin B9 (Folate) |
32
/300
µg
|
| Vitamin K |
440
/70
µg
|
| Water |
190.6
g
|
| Zinc |
0.4
/10
mg
|
| Calcium |
8.4
/1000
mg
|
| Cholesterol |
54.6
mg
|
| Fat |
13.3
/155.34
g
|
| Fatty saturated |
5.6
g
|
| Iron |
1.68
/15
mg
|
| Magnesium |
16.1
/350
mg
|
| Potassium |
195.3
/4000
mg
|
| Protein |
17.5
/103.56
g
|
| Sodium |
40.6
/1500
mg
|
| Vitamin B12 - added |
1.54
/2.4
µg
|
| Vitamin B6 (Pyridoxine) |
0.35
/1.6
mg
|
| Vitamin D |
4.2
/100
µg
|
| Ascorbic acid - Vitamin C |
10.2
/110
mg
|
| Calcium |
42.5
/1000
mg
|
| Carbohydrate |
11.73
/258.91
g
|
| Copper |
0.102
/1.5
mg
|
| Fat |
0.68
/155.34
g
|
| Fatty monounsaturated |
0.068
g
|
| Fatty polyunsaturated |
0.289
g
|
| Fatty saturated |
0.187
g
|
| Fiber |
2.89
/30
g
|
| Iron |
0.85
/15
mg
|
| Magnesium |
13.6
/350
mg
|
| Manganese |
0.289
/2.3
mg
|
| Phosphorus |
23.8
/700
mg
|
| Potassium |
205.7
/4000
mg
|
| Protein |
2.38
/103.56
g
|
| Sodium |
10.2
/1500
mg
|
| Sucrose |
3.74
g
|
| Vitamin A |
3.4
/800
µg
|
| Vitamin B1 (Thiamin) |
0.051
/1.1
mg
|
| Vitamin B2 (Riboflavin) |
0.051
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.34
/15
mg
|
| Vitamin B6 (Pyridoxine) |
0.17
/1.6
mg
|
| Vitamin B9 (Folic acid) |
28.9
/300
µg
|
| Vitamin E |
0.204
/14
mg
|
| Zinc |
0.408
/10
mg
|
| Ascorbic acid - Vitamin C |
0.82
/110
mg
|
| Calcium |
1.94
/1000
mg
|
| Carbohydrate |
0.078
/258.91
g
|
| Copper |
0.0014
/1.5
mg
|
| Fat |
0.016
/155.34
g
|
| Fatty monounsaturated |
0.0004
g
|
| Fatty polyunsaturated |
0.0102
g
|
| Fatty saturated |
0.0022
g
|
| Fiber |
0.05
/30
g
|
| Iron |
0.026
/15
mg
|
| Magnesium |
0.52
/350
mg
|
| Manganese |
0.0106
/2.3
mg
|
| Phosphorus |
1.04
/700
mg
|
| Potassium |
5.04
/4000
mg
|
| Protein |
0.082
/103.56
g
|
| Sodium |
0.04
/1500
mg
|
| Sucrose |
0.004
g
|
| Vitamin A |
11.34
/800
µg
|
| Vitamin B1 (Thiamin) |
0.0016
/1.1
mg
|
| Vitamin B2 (Riboflavin) |
0.0017
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.007
/15
mg
|
| Vitamin B6 (Pyridoxine) |
0.0036
/1.6
mg
|
| Vitamin B9 (Folic acid) |
1.28
/300
µg
|
| Vitamin E |
0.032
/14
mg
|
| Zinc |
0.0102
/10
mg
|
| Ascorbic acid - Vitamin C |
13.65
/110
mg
|
| Calcium |
25.2
/1000
mg
|
| Carbohydrate |
3.045
/258.91
g
|
| Copper |
0.042
/1.5
mg
|
| Fat |
0.21
/155.34
g
|
| Fatty monounsaturated |
0.0105
g
|
| Fatty polyunsaturated |
0.147
g
|
| Fatty saturated |
0.042
g
|
| Fiber |
1.47
/30
g
|
| Iron |
0.735
/15
mg
|
| Magnesium |
9.45
/350
mg
|
| Manganese |
0.294
/2.3
mg
|
| Phosphorus |
22.05
/700
mg
|
| Potassium |
140.7
/4000
mg
|
| Protein |
1.47
/103.56
g
|
| Sodium |
4.2
/1500
mg
|
| Sucrose |
0.105
g
|
| Vitamin A |
201.6
/800
µg
|
| Vitamin B1 (Thiamin) |
0.042
/1.1
mg
|
| Vitamin B2 (Riboflavin) |
0.084
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
0.231
/15
mg
|
| Vitamin B6 (Pyridoxine) |
0.063
/1.6
mg
|
| Vitamin B9 (Folic acid) |
78.75
/300
µg
|
| Vitamin E |
0.4515
/14
mg
|
| Zinc |
0.462
/10
mg
|
| Carbohydrate |
0.01
/258.91
g
|
| Copper |
0.0035
/1.5
mg
|
| Fat |
4.98
/155.34
g
|
| Fatty monounsaturated |
3.506
g
|
| Fatty polyunsaturated |
0.5305
g
|
| Fatty saturated |
0.743
g
|
| Glicemyc Index |
0.05
µg
|
| Iron |
0.02
/15
mg
|
| Phosphorus |
0.05
/700
mg
|
| Sodium |
0.05
/1500
mg
|
| Vitamin E |
0.5975
/14
mg
|
| Zinc |
0.003
/10
mg
|
| Carbohydrate |
0.03
/258.91
g
|
| Protein |
0.02
/103.56
g
|
| Sugar |
0.03
/50
g
|
| Calcium |
0.029
/1000
mg
|
| Copper |
0.0002
/1.5
mg
|
| Glicemyc Index |
0.001
µg
|
| Iron |
0.0002
/15
mg
|
| Magnesium |
0.29
/350
mg
|
| Manganese |
0.0001
/2.3
mg
|
| Phosphorus |
0.008
/700
mg
|
| Sodium |
38.85
/1500
mg
|
| Zinc |
0.0001
/10
mg
|
| Carbohydrate |
0.0648
/258.91
g
|
| Fat |
0.0033
/155.34
g
|
| Fiber |
0.0265
/30
g
|
| Glicemyc Index |
0.001
µg
|
| Protein |
0.011
/103.56
g
|
| Ascorbic acid - Vitamin C |
79.2
/110
mg
|
| Calcium |
168
/1000
mg
|
| Carbohydrate |
42
/124.28
g
|
| Carotene Beta |
794
µg
|
| Chlorine |
800
/2300
mg
|
| Cholesterol |
54.6
mg
|
| Copper |
0.5
/1.5
mg
|
| Fat |
1.4
/258.91
g
|
| Fatty monounsaturated |
0.28
g
|
| Fatty polyunsaturated |
1.16
g
|
| Fatty saturated |
1.2
g
|
| Fiber |
11.56
/30
g
|
| Glicemyc Index |
0.25
µg
|
| Iodine |
4
/150
µg
|
| Iron |
7
/15
mg
|
| Magnesium |
156
/350
mg
|
| Manganese |
1.16
/2.3
mg
|
| Natron |
440
/1500
mg
|
| Phosphorus |
312
/700
mg
|
| Potassium |
781.2
/4000
mg
|
| Protein |
11.2
/134.63
g
|
| Salt |
1
/1500
mg
|
| Selenium |
2
/70
µg
|
| Sodium |
243.6
/1500
mg
|
| Sucrose |
11.22
g
|
| Sugar |
8.4
/50
g
|
| Vitamin A |
264
/800
µg
|
| Vitamin A - A RE |
132
/850
µg
|
| Vitamin B1 (Thiamin) |
0.24
/1.1
mg
|
| Vitamin B12 - added |
1.54
/2.4
µg
|
| Vitamin B2 (Riboflavin) |
0.24
/1.4
mg
|
| Vitamin B3 (Niacin - pp) |
3.2
/15
mg
|
| Vitamin B5 (Pantothenic acid) |
0.44
/5
mg
|
| Vitamin B6 (Pyridoxine) |
0.5
/1.6
mg
|
| Vitamin B9 (Folate) |
32
/300
µg
|
| Vitamin B9 (Folic acid) |
86.7
/300
µg
|
| Vitamin D |
4.2
/100
µg
|
| Vitamin E |
0.8
/14
mg
|
| Vitamin K |
440
/70
µg
|
| Water |
190.6
g
|
| Zinc |
2.4
/10
mg
|
Remember that the above diet is only for healthy people and does not replace the advice of a specialist or doctor. Each diet should be consulted with a specialist or doctor before its implementation.
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