Vitaminas y cido flico

Edad

Peso

6m

2.2xkg

420

10

1 ao

2xkg

400

10

1a6

13-20

23-30

400

10

6 a 10

30

34

700

10

11 a 18

45-60

45

1000

10

18

70

56

1000

11 a 15
15

45
55

46
44

800
800

10
6

Nios

Mujeres

kg
Lactantes

Varones

Proteina

Minerales principales
Edad
Lactantes
Nios
Varones
Mujeres

Alimento
Cereales
(cocidos),
copos de
maz

Peso
6m
1 ao
1a6
6 a 10
11 a 18
18
11 a 15
15

porcin

Calcio
kg
6
9
13-20
30
45-60
70
45
55

mg
360
540
800
800
1200
800
1200
800

Fosforo
mg
240
360
800
800
1200
800
1200
800

cido flico
(g)

Magnes.
mg
50
70
150
250
350
350
300
300

Biotina
Alimento
(g)/100 gr

1 taza

Hgado de
vaca, cocido 85 gr.

222

185

Hgado de
vaca

100

Espinaca,
cocida,
hervida, sin 1 taza (180
sal
gr.)

263

Habas ,
blancas,
enlatadas

170

1 taza

Esprragos,
hervidos
8 (120 gr.)
Arroz,
blanco,
grano largo
comn,
1taza (190
cocido
gr.)

160

1 taza (30
gr.)

60

Lechuga
romana

1 taza

75

Chocolate

32

Huevos

25

Coliflor

17

Setas

16

Avellanas

14

guisantes

18

Pollo

5-Oct

Leche

Salvado de
trigo

Salmon
Bananas

5
4

Carne de
vaca

Zanahorias
Queso

2
2

358

Coles o
repollitos de
Bruselas,
1 taza (150
cocidos
gr.)

94

Aguacate,
en rodajas

1/2 taza

45

Semilla de
soja, verde,
hervida
Banana
Naranjas

1 taza (180
gr.)
1 (120 gr.)
1 (40 gr.)

Meln,
cantaloupe, 1 taza (160
roco de miel gr.)

39

153

Espinaca,
cruda

Lentejas,
hervidas, sin 1 taza (200
sal
gr.)

Manes,
tostados

200
24
39

35

Vitaminas y cido flico

E

B1

B2

B3

B6

mg

mg

mg

mg

mg

mg

35

0.3

0.4

0.3

35

0.5

0.6

0.6

45

0.7

0.8

0.9

45

1.2

1.4

16

1.6

50

1.4

1.6

18

1.8

10

60

1.2

1.4

16

2.2

8
8

50
60

1.1
1

1.3
1.2

15
13

1.8
2

Hierro

Zinc
mg
10
15
15
10
18
10
18
10

Iodo
mg
3
5
10
10
15
15
15
15

mg
40
50
70
120
150
150
150
150

Folico

B12
g

30

0.5

45

1.5

100

300

400

400

400
400

3
3

Alimento
Cereales integrales, listos
para comer
Hgado, cocido
Hongos (shiitake), cocidos,
sin sal
Pollo. cocido
Pavo, cocido
Papas, cocidas
Lentejas. Cocidas, sin sal
Hongos, crudos
Brcoli, cocido
Leche descremada
huevo, grande, crudo
Huevo, grande, hervido
Levadura de cerveza
Tomate, maduro

Cantidad
1 taza (30
gr)
100 gr

cido
pantotnico
(mg)
10.8
6.9

1 taza (145
gr)

5.2

1 taza (145
gr)

4.7

1 taza (145
gr)

3.5

1 taza (150
gr)

1.4

1 taza (198
gr)

1.27

1 taza (70
gr)

1.04

1 taza (150
gr)
1 taza
1 (60 Gr)
1 (60 gr)
cucharadita

0.96
0.88
0.71
0.69
0.5

1 taza (240
gr)

0.4

KCal

Prot. g

Grasa g

Carne vacuna

magra
semigorda
gorda
muy gorda

200
255
305
410

19
18
17
14

13
20
25
40

Carne de ternera

muy magra

175

20

10

Cortes americanos

tapa de asado

400

15

37

tapa de asado
magra
bife angosto

200
380

21
16

12
35

bife angosto
magro
vacio

150
144

21
22

8
6

Hamburguesas caseras

promedio (9
marcas)
mnimo
mximo
desgrasadas

209
181
231
155

18
18.5
14
20

15
11.3
19
8

Carne de cerdo

magra

275

17

23

semigorda
gorda

300
350

16
15

27
31

Tocino / Panceta
Chicharrn

850
680

3
20

85
60

Pollo

con piel
sin piel
pechuga
muslo

170
115
110
125

28
23
20
20

10
2
2.5
3.5

Pavo

sin desgrasar
muslo
pechuga

240
130
115

19
20
24

20
4
1.1

Carne de cordero

magra
semigorda
gorda

165
315
400

18
16
13

10
28
40

Hamburguesas

cada 100 gramos

KCal

Proteinas g

Grasa g

Abadejo
Arenque

85
170

18.5
18.5

0.5
10

Atn (Tuna)

170

24

Bacalao

80

17

0.4

Bagre
Besugo
Bonito
Brtola

180
100
150
80

17
20
23
17

17
2.5
7
0.8

Caballa
Carpa
Congrio

180
95
70

20
16
15

11
3
0.5

Corvina

90

19

1.4

Esturin
Lenguado

95
82

18
18

2
0.7

Merluza
Mero
Pejerrey
Rbalo

80
84
80
80

18
18
18.5
18

0.7
0.8
0.6
0.6

Salmn
Sardina
Surub
Trucha

180
190
110
110

22
20
18
18.5

10
13
4
3

KCal

Prot. g

enteros

160

12

clara
yema

53
360

11
16

cada 100 gramos

Huevos

cada 100 gramos

Arroces
Salvado de arroz
Germen de trigo
Smola
Fideos laminados
Harinas

blanco
integral

de avena
de gluten
de maiz
de mandioca
de trigo

Levadura seca
Copos de maiz
Fain
Panes

Pan dulce
Pan Lacteado
Pan Matze
Croissants
Panqueques
Galletas

Vainillas
Bizcochuelo

blanco (bolillo)
de centeno
de gluten
integral
de salvado

(medialunas)
(solo masa)
de agua
de agua s/sal
de centeno
de maizena
de soja
(terminado)

KCal

h.de.c. g

360
350
275
340
330
380
400
380
360
320
340
280
385
180

80
75
61
35
70
78
68
45
75
80
71
40
85
30

250
250
340
240
240
390
250
400
320
240
430
450
350
450
500
390
310

50
50
30
50
40
65
53
85
55
29
70
70
76
70
70
82
55

sodio mg

calcio mg

hierro mg

fsforo mg

potasio mg

vit.A U.I.

70
-

9
9
8
7

1.8
1.8
1.7
1.5

20
30
40
60

70

1.9

20

65

2.2

151

350

70

65
65

12
9

3.1
2.3

208
142

350
355

20
70

50
65

6
15

3.2
3.1

220
200

360
355

20
10

10

2.5

190

9
8

2.3
2.2

175
160

17
-

8
60

2.8

25
150

10
-

80
50
-

11
10
-

2
1.1
-

200
210
-

350
320
-

65
60
-

60
-

20
-

2
-

220
-

250
-

400
-

95
75
70

sodio mg

calcio mg

hierro mg

fsforo mg

potasio mg

vit.A U.I.

96
120

8
100

1.2

376
260

400
320

110

40

30

200

450

60

20

0.5

190

350

60
90

30
15
35
25

0.5
1.8
1.3
2

190
220
200
180

300
280

95
-

15
40
60

2
1.9
1

240
165
150

380
-

400
-

42

200

80

30

190
200

330

80
65
120

25
25
60
25

1
1.5
1.5
1

190
200
250
210

300
-

100
72
40

60
80
20
15

0.8
2.5
2
1

200
300
200
200

250
400

55
-

Grasa g

sodio mg

calcio mg

hierro mg

fsforo mg

potasio mg

11

125

55

2.3

210

130

0.2
30

150
50

10
135

0.6
6.3

18
560

110
110

Prot. g

Grasa g

sodio mg

calcio mg

hierro mg

fsforo mg

6.5
6
15
24
8.5
16
10
42
5
1.7
9
35
8
7

0.6
2
16
9
1
1
6.5
2
2.5
0.5
1
1.5
1
4

5
9.5
5
1
8
6
2
1
2
50
370
-

25
26
76
70
15
6
55
40
10
150
15
44
10
35

0.7
2
20
8
1
3
4
3
5
2
16
2
2

95
250
1000
1000
130
400
140
290
100
75
1200
250
100

8
8
50
9
10
9
7.5
10
9
9
12.5
14
13
11.5
23.5
8
5.8

2
2
2
2.5
3
10
1.5
1
7
9
10
11
1.2
15
15
3.5
7.2

250
350
600
800
500
250
120
600
180
880
650
110
-

100
-

vit.B1 mg

vit.B2 mg

cada 100 gramos

0.05
0.05
0.05
0.05

0.14
0.13
0.13
0.11

0.05

0.14

0.06

0.13

Jamn crudo
Jamn crudo ahumado
Lomito ahumado

0.08
0.07

0.18
0.14

Lomo de cerdo
Longaniza

0.09
0.09

0.19
0.2

Matambre
Morcilla
Mortadela

0.8

0.19

Paleta
Pate
Salame
Salchichas (hot-dog)
Salchicha (frankfurt)
Salchicha (parrillera)

0.75
0.7

0.18
0.17

0.08
0.05
-

0.15
0.1
-

0.6
-

0.1
-

Bondiola
Chorizo (parrilla)
Chorizo colorado (guiso)
Jamn cocido (york)

Tocino ahumado (panceta)

Tocino crudo (panceta)
Tocino salado (panceta)

vit.B1 mg

vit.B2 mg

cada 100 gramos

0.1
0.03

0.13
0.2

0.15

0.15

0.05

0.05

0.04
0.1
0.1

0.08
0.1
0.2

0.15
0.04
0.1

0.35
0.05
0.1

bebible
c/cereales

0.04

0.12

leche

0.1

0.1

leche
Quesos

0.05
0.1
0.01
0.35

0.05
0.1
0.05
0.1

blanco
blanco

0.08
0.02
0.08

0.1
0.08

vit.A U.I.

vit.B1 mg

vit.B2 mg

vit.B3 mg

1200

0.12

0.32

0.1

3400

0.02
0.25

0.25
0.4

0.3
0.1

Leche

Yogurt

blando
blando

potasio mg.
95
170
1000
850
110
130
250
60
290
100
1900
-

KCal

Proteinas g

Grasa g

sodio mg

calcio mg

260
400
390
200

24
15
21
21

19
40
35
8

4000
900
1400
1200

15
15

250
400
200

22
17
25

18
32
8

2500
1400
1000

50
10
-

190
400

25
14

7
38

2000
2500

230
260
300

24
17
18

14
20
25

1200
1200
700

40

100
330
350
240
310
410

16
10.5
20
14
12
11

4.5
32
30
20
15
41

1000
400
1200
900
850
900

35
13
-

440
660
400

17
8.5
28

40
70
27

1800
700
3200

13
-

00 gramos

KCal

Proteinas g

Grasa g

sodio mg

entera
parc.desc.

60
45

3
3

3
1.5

30
-

descremada

31

2.9

condensada

320

8.2

8.2

100

chocolatada
cremoso
entero
parc.desc.

80
110
85
75

3.3
3
2.8
3

2.5
6
3.3
1.5

50
60
-

descremado
parc. desc.
p.desc.

40
80
120

4
2.9
5.2

0.1
1.5
1.8

cultivada
entera

95

4.1

2.6

cultivada
desc.
blanco

35
150

3.5
11

0.1
10

70

descremado
cremoso
fundido
entero

110
300
300
300

12
18
15
24

4.5
25
25
23

250
470
450
450

descremado
mozzarella
camembert
cheddar
de mquina
edam

240
240
300
400
250
320

28
20
18
25
16
25

14
16
25
31
17
20

450
750
900
700
600
700

emmenthal
gouda
gruyere

400
370
400

27
25
28

28
29
28

450
700
380

parmeggian
o/
parmesano
provolone

390
390

34
28

25
28

700
1100

roquefort

370

21

30

1800

hierro mg

fsforo mg

potasio mg

3.5
4

110
140

150
160

1.4
2
-

200
200
-

300
250
-

150

200

2.5
-

167
170
-

300
200
-

1
-

100
-

130
-

calcio mg

hierro mg

fsforo mg

potasio mg

vit.A U.I.

vit.B1 mg

110
110

0.2
0.1

80
85

140
-

200
200

0.1
0.1

120

0.1

100

150

0.02

250

0.1

200

300

360

0.1

100
130
150
-

0.2
0.1
-

90
90
100
-

140
190
-

80
1000
-

0.05
0.05
-

130
115
180

90
-

145

150

150
300
300
800

0.5
1
-

150
400
600

90
80
-

15
500
-

0.02
0.03
-

800
75
200
750
400
700

0.3
0.2
1
0.5
0.6

600
200
300
500
330
500

110
100
90
80

400
1000
1300
500

0.03
0.04
0.03
0.06

1000
700
1000

0.3
0.5
-

600
440
600

100
100
100

600
400
-

0.05
0.03
0.05

1100
900

0.8
0.5

800
650

130
70

1000
300

0.02
0.5

500

0.5

360

90

1200

0.04

vit.B2 mg

vit.B3 mg

0.2
0.2

0.2
0.2

0.2

0.3

0.2

0.15
0.2
-

0.1
0.1
-

0.2
0.4
-

0.1
0.1
-

0.2
0.6
0.4
0.3

0.1
0.9
0.1
0.1

0.3
0.2
0.3

0.2
0.1
0.1

0.6
0.3

0.2
0.2

0.6

0.8

Frutas A
Anan (pia)
Arndano
Bergamota
Caqui (Kaki)
Cerezas
Ciruelas
Coco
Chirimoya
Damasco (albaricoque)
Damasco (sin cscara)
Durazno
Durazno (sin cscara)
Frambuesas
Frutilla (fresa)
Grosella
Guayaba (Goiaba)
Guinda
Kiwi
Lima
Limn
Mamn (papaya)
Mandarina
Mango
Manzana
Manzana (rallada)
Meln
Membrillo
Naranja
Papaya
Peln
Pera
Pulpa de pera
Pomelo (toronja)
Sandia
Tamarindo
Zarzamora
Frutas B
Banana
Banna (aplastada)
Higo
Uva

52
42
50
70
70
45
320
95
48

Sodio mg.
Na
1
1
1
4
0.4
1
28
1

Calcio mg.
Ca
16
10
25
7
25
12
20
30
15

Hierro mg.
Fe
0.5
0.4
0.3
0.3
0.4
0.4
2
0.6
0.7

50

10

50
35
45
50
40
55
30
30
58
45
58
59

1
1
2
3
1
4
2
2
1
1

25
22
30
20
22
30
26
26
15
25
15
7

1
1
1
0.7
0.2
0.4
0.6
0.6
0.6
0.3
0.6
0.3

30
30
49
35
55
55

12
12
1
3
6
2

14
14
40
20
4
9

0.4
0.4
0.5
0.3
0.3
0.3

40
30
30
50

1
1
1
2

15
10
10
32

0.4
0.4
0.4
0.6

90

0.6

80
65

2
3

40
14

0.5
0.5

Cal c/100g

Fsforo mg. Potasio mg.

P
K
8
180
10
75
18
180
25
170
20
200
27
190
85
300
35
23
280

Vit A U.I.

Vit.B1 mg

Vit.B2 mg

Vit.B3 mg

34
40
400
1000
200
50
10
20
700

0.07
0.03
0.05
0.03
0.05
0.04
0.05
0.09
0.04

0.05
0.02
0.4
0.04
0.05
0.04
0.03
0.12
0.07

0.28
0.2
0.2
0.2
0.2
0.4
0.5
1.1
0.4

20

180

800

0.02

0.05

0.9

30
22
40
35
25
41
18
18
22
18
22
12

160
160
250
250
198
300
140
140
160
110

130
30
150
280
290
175
25
25
30
400
30
50

0.03
0.02
0.02
0.03
0.04
0.02
0.04
0.04
0.05
0.04
0.05
0.03

0.07
0.05
0.03
0.05
0.02
0.05
0.02
0.02
0.02
0.04
0.02
0.03

0.9
0.4
0.4
1
0.4
0.5
0.1
0.1
0.7
0.3
0.7
0.2

16
16
20
15
20
13

250
250
180
230
250
125

1000
1000
200
1500
900
20

0.03
0.03
0.08
0.03
0.01
0.02

0.02
0.02
0.04
0.04
0.04
0.03

0.02
0.02
0.3
0.3
0.9
0.2

20
9
9
25

180
120
120
170

50
350
350
180

0.04
0.03
0.03
0.02

0.03
0.03
0.03
0.04

0.2
0.2
0.2
0.4

28

400

80

0.05

0.07

0.7

30
16

200
180

80
100

0.05
0.05

0.05
0.04

0.4
0.4

Vit.C mg
20
15
40
14
12
6
3
15
9
15
25
70
40
75
20
80
52
52
5
30
5
6
30
30
55
60
7
5
45
6
6
20
10
4
4

Hortalizas A
Acelga
Apio
Berenjena
Pulpa de berenjena
Berro
Broccoli
Coliflor
Esparrago
Esparrago (puntas)
Espinaca
Hinojo
Lechuga
Pepino
Rabanito
Radicheta
Col de bruselas
Repollo
Tomate
Tomate (pulpa)
Zapallitos (zuchini)
Zapallitos (pulpa)
Hortalizas B
Aj
Ajo
Alcaucil
Alcaucil (corazn)
Arvejas
Calabaza
Cebolla
Cebolla de verdeo
Chauchas
Chauchas s/hilo s/grano
Habas
Nabos
Palmitos
Palmitos (corazn)
Puerro
Remolacha
Zanahoria
Zapallo
Hortalizas C
Batata
Maiz (Elote)

Cal c/100g
25
18
25
20
35
28
24
28
25
13
15
15
40
21
18

30
135
30
80
28
37
28
32
105
29
26
52
45
40
40
115
95

Mandioca
Papa

145
76

Sodio mg.
Na
140
115
2

Calcio mg.
Ca
90
30
15

Hierro mg.
Fe
3.5
0.5
0.5

Fsforo mg. Potasio mg.

P
K
39
400
30
800
30
210

50
16
18
4

150
105
27
24

1.9
1.3
1
1

60
78
56
50

282
400
300
240

4900
2500
60
855

70
86
9
5
17

80
100
20
20
20

3.5
2.5
0.5
0.8
1.2

50
55
23
23
35

500
400
175
170
320

5000
3500
330
250
10

11

22

1.5

80

400

550

12

0.5

26

240

900

22

0.9

22

250

350

2
35
45

20
30
45

1.5
1.4
1

30
135
60

180
500
400

2000
150

2
2
10
3
5

25
20
30
70
55

2
0.7
0.6
1.5
1.1

115
40
36
40
40

310
250
150
300
220

500
1600
30
5800
500

5
40
45

29
35
86

2.3
0.5
0.8

160
30
79

400
290
336

210
7600
-

5
70
45
2

58
20
40
25

1.1
1
0.9
1

50
35
35
30

320
340
400
320

50
20
3500
3700

6
4

35
6

1.1
0.8

45
105

400
280

400
400

Vit A U.I.
6500
10

2
3

36
7

1.1
0.8

50
50

350
410

7
-

Vit.B1 mg

Vit.B2 mg

Vit.B3 mg

Vit.C mg

0.04
0.03
0.05

0.15
0.03
0.05

0.5
0.3
0.6

34
9
5

0.1
0.1
0.11
0.12

0.15
0.15
0.11
0.12

0.9
0.9
0.7
1.4

75
100
75
25

0.1
0.23
0.05
0.03
0.03

0.2
0.11
0.06
0.04
0.03

0.6
0.2
0.3
0.2
0.3

45
93
7
13
26

0.11

0.14

0.9

100

0.06

0.04

0.7

23

0.04

0.07

0.5

19

0.08
0.2
0.08

0.07
0.08
0.1

0.8
0.5
0.8

100
12
8

0.3
0.04
0.04
0.08
0.08

0.15
0.04
0.04
0.11
0.15

2
0.5
0.3
0.6
0.8

28
12
10
50
18

0.25
0.05
0.04

0.2
0.07
0.09

1.5
0.7
0.7

29
30
1.3

0.1
0.03
0.06
0.05

0.06
0.05
0.05
0.07

0.5
0.4
0.6
0.7

17
10
8
11

0.11
0.12

0.05
0.09

0.8
1.7

25
9

0.05
0.1

0.04
0.05

0.7
1.4

42
17