Key (% of RDA)

>100%
75%-100%
50%-75%
25%-50%
<25%
RDA (mg) Calories
Male
Female

Assumes
everything is
in 100 grams /
Foods In 100-Gram Units per serving

Foods Unit of Measure Calories

---Vegetables---
Asparagus (raw) Grams 20
Avocado (raw) Grams 160
Beets (raw) Grams 43
Bell Peppers (raw) Grams 26
Black Beans (canned, drained) Grams 91
Broccoli (raw) Grams 34
Brussels Sprouts (raw) Grams 43
Cabbage (raw) Grams 25
White Beans (canned, drained) Grams 114
Carrots (raw) Grams 41
Cauliflower (raw) Grams 25
Collards (raw) Grams 32
Corn (yellow, raw) Grams 86
Cucumber (raw) Grams 15
Eggplant (raw) Grams 25
Green Beans (raw) Grams 31
Kale (raw) Grams 35
Lentils (uncooked) Grams 358
Lentils (cooked) Grams 116
Lettuce (Iceberg or Romaine, raw) Grams 17
Onion (sweet, raw) Grams 32
Mushrooms (white, raw) Grams 22
Peas (raw) Grams 81
Kidney Beans (canned, drained) Grams 124
Pinto Beans (canned, drained) Grams 114
Spinach (raw) Grams 23
Butternut Squash (baked) Grams 40
Garlic (raw) Grams 149
Spaghetti Squash (baked) Grams 27
Sweet Potato (raw) Grams 86
Sweet Potato (baked) Grams 90
Swiss Chard (raw) Grams 19
Tomatoes (raw) Grams 18
White Potato (raw) Grams 69
White Potato (baked) Grams 92
Zucchini (raw) Grams 17
Yellow Squash (raw) Grams 18
---Fruit---
Apple Grams 52
Banana Grams 89
Blueberries Grams 57
Cantalope Melon Grams 34
Cranberries Grams 46
Grapes Grams 69
Grapefruit Grams 32
Honeydew Grams 36
Kiwi Grams 61
Mango Grams 60
Oranges Grams 47
Peaches (raw) Grams 39
Peaches (canned in light syrup) Grams 54
Plums Grams 46
Pineapples Grams 50
Raspberries Grams 52
Strawberries Grams 32
Watermelon Grams 30
Raisins Grams 299
Dried Coconut (unsweetened) Grams 660
---Juice Drinks---
Orange Juice (unsweetened) Grams 47
Apple Juice (unsweetened) Grams 46
Cranberry Juice (unsweetened) Grams 46
---Grain Products---
Barley (uncooked) Grams 352
Brown Rice (uncooked) Grams 362
Brown Rice (cooked) Grams 112
Oats (uncooked) Grams 379
Pasta (whole-wheat, uncooked) Grams 352
Quinoa (uncooked) Grams 368
Quinoa (cooked) Grams 120
Bagel (wheat) Grams 250
Bread (white) Grams 266
Bread (whole-wheat) Grams 252
Wheat Germ Grams 382
White Flour (all-purpose) Grams 364
---Meats---
Beef Chuck (trimmed of fat, raw) Grams 134
Ground Beef (85% lean, raw) Grams 215
Ground Beef (85% lean, broiled) Grams 250
Ground Beef (93% lean, raw) Grams 152
Ground Beef (93% lean, broiled) Grams 193
Ground Beef (97% lean, raw) Grams 121
Ground Beef (97% lean, broiled) Grams 153
Beef Sirloin (trimmed of fat, raw) Grams 154
Chicken Breast (skinless, boneless, raw) Grams 120
Chicken Breast (skinless, boneless, grilled) Grams 151
Chicken Thigh (skinless, boneless, raw) Grams 121
Chicken Thigh (skinless, boneless, grilled) Grams 179
Turkey (dark meat, cooked) Grams 158
Turkey (white meat, cooked) Grams 127
Turkey Deli Meat Grams 109
Roast Beef Deli Meat Grams 115
Ham Deli Meat Grams 107
Duck (skinless, cooked) Grams 201
Goose (skinless, cooked) Grams 238
Cod (raw) Grams 82
Oysters (raw) Grams 81
Pork Chops (trimmed of fat, raw) Grams 127
Salmon (Atlantic, farmed, raw) Grams 208
Salmon (Atlantic, farmed, cooked) Grams 206
Salmon (Atlantic, wild, raw) Grams 142
Salmon (Atlantic, wild, cooked) Grams 182
Catfish (farmed, cooked) Grams 105
Catfish (farmed, raw) Grams 119
Crab (raw) Grams 87
Crab (cooked) Grams 83
Clams (raw) Grams 86
Clams (cooked) Grams 148
Shrimp (raw) Grams 85
Shrimp (cooked) Grams 99
Mackerel (raw) Grams 205
Tofu (uncooked) Grams 76
Tilapia (raw) Grams 96
Tilapia (cooked) Grams 128
Tuna (yellowfin, raw) Grams 109
Tuna (yellowfin, cooked) Grams 130
Egg (whole, poached) Grams 143
Egg (whole, scrambled) Grams 149
Egg (whole, hard-boiled) Grams 155
Egg (whole, raw) Grams 143
Egg Yolk (raw) Grams 322
Egg White (raw) Grams 52
---Seed & Nuts---
Almonds Grams 579
Cashews Grams 553
Walnuts Grams 654
Peanuts Grams 567
Pecans Grams 691
Pistachios Grams 560
Macadamias Grams 718
Pumpkin Seeds Grams 559
Sunflower Seeds Grams 584
Hazelnuts Grams 628
Flax Seed Grams 534
Chia Seeds Grams 486
Peanut Butter Grams 598
Almond Butter Grams 614
---Dairy---
Butter (salted) Grams 717
Cheddar Cheese (full-fat) Grams 403
Cottage Cheese (plain, fat-free) Grams 72
Cottage Cheese (1%) Grams 72
Cottage Cheese (2%) Grams 81
Cottage Cheese (plain, full-fat) Grams 98
Half-and-Half (full-fat) mL 131
Milk (2% fat) mL 50
Milk (1% fat) mL 42
Skyr (plain, full-fat) Grams 113
Skyr (plain, fat-free) Grams 80
Milk (fat free) mL 34
Milk (full-fat) mL 61
Rice Milk (unsweetened) Grams 47
Almond Milk (unsweetened) Grams 15
Greek Yogurt (plain, nonfat) Grams 59
Greek Yogurt (plain, 2% fat) Grams 73
Greek Yogurt (plain, full-fat) Grams 97
---Chocolate---
Semi-Sweet Chocolate Grams 480
Milk Chocolate Grams 535
Dark Chocolate (60 to 85% cocoa) Grams 598
---Flavorings---
Jam Grams 278
Mayonnaise (low-fat) Grams 238
Mayonnaise (full-fat) Grams 680
Ketchup Grams 101
Mustard Grams 60
A1 Steak Sauce Grams 95
Vanilla Extract mL 288
Ground Cinnamon Grams 247
Maple Syrup mL 260
Agave Nectar Grams 310
---Misc Ingredients---
Baking Powder Grams 53
Balsamic Vinegar mL 88
Canola Oil mL 884
Granulated Sugar Grams 387
Avocado Oil mL 884
Olive Oil mL 884
Salt Grams 0
---Recipes---
Adobo Sirloin from the Shredded Chef Serving(s) 237
Almond Butter-Banana Smoothie from the Shredded Ch Serving(s) 505
Aussie Chicken from the Shredded Chef Serving(s) 399
Avocado and Egg Breakfast Sandwiches from the Shre Serving(s) 289
Avocado-Mint Protein Smoothie from the Shredded Che Serving(s) 664
Baguette with Roast Beef, Arugula, and Shaved Parme Serving(s) 292
Bananas Foster from the Shredded Chef Serving(s) 693
Beef and Chicken Sausage-Stuffed Mini Peppers from Serving(s) 279
Beef Lasagna For Two from the Shredded Chef Serving(s) 624
Beef Lo Mein from the Shredded Chef Serving(s) 524
Beef Stroganoff from the Shredded Chef Serving(s) 301
Black Bean and Corn Quesadilla from the Shredded Ch Serving(s) 347
BLT Eggs Benedict from the Shredded Chef Serving(s) 575
Blueberry-Coconut Pancake Batter Smoothie from the Serving(s) 431
Bow-Tie Pasta Salad with Chicken and Chickpeas from Serving(s) 371
Brown Rice Pilaf from the Shredded Chef Serving(s) 218
Butternut Squash and Broccoli Stir-Fry from the Shred Serving(s) 71
Butternut Squash and Mozzarella Bake from the Shred Serving(s) 433
Carne Asada (Marinade) from the Shredded Chef Serving(s) 70
Chai-Banana Protein Shake from the Shredded Chef Serving(s) 243
Chicken and Broccoli Stir-Fry from the Shredded Chef Serving(s) 233
Chicken Cacciatore from the Shredded Chef Serving(s) 440
Chicken Fettuccine with Shiitake Mushrooms from the Serving(s) 444
Chicken Pesto Pasta from the Shredded Chef Serving(s) 412
Chicken Pot Pie Soup from the Shredded Chef Serving(s) 385
Chicken Salad Sandwiches from the Shredded Chef Serving(s) 283
Chicken Yakitori from the Shredded Chef Serving(s) 225
Chile Relleno Casserole from the Shredded Chef Serving(s) 226
Chunky Chicken Quesadilla from the Shredded Chef Serving(s) 315
Cinnamon-Spiced Sweet Potato Pancakes from the Sh Serving(s) 506
Classic Cobb Salad from the Shredded Chef Serving(s) 446
Classic Tiramisu from the Shredded Chef Serving(s) 227
Coconut Carrot-Ginger Soup from the Shredded Chef Serving(s) 170
Coconut-Crusted Chicken Salad from the Shredded Ch Serving(s) 454
Cocunut and Macademia French Toast from the Shred Serving(s) 510
Creamy Blueberry-Banana Smoothie from the Shredde Serving(s) 228
Creamy Fettuccine with Scallops from the Shredded Ch Serving(s) 402
Creamy Garlic Dip from the Shredded Chef Serving(s) 29
Creamy Jalapeño-Cilantro Dressing from the Shredded Serving(s) 38
Crispy Polenta Squares with Warm Blueberry Sauce fr Serving(s) 467
Crispy Squash Fries from the Shredded Chef Serving(s) 143
Cuban Sandwich Quesadilla from the Shredded Chef Serving(s) 280
Cucumber Ranch Dressing from the Shredded Chef Serving(s) 42
Cumin-Spiked Black Bean Soup from the Shredded Che Serving(s) 309
Curried Potatoes and Cauliflower from the Shredded C Serving(s) 230
Curry Chicken from the Shredded Chef Serving(s) 213
Dijon and Sage-Coated Pork Tenderloin from the Shre Serving(s) 172
Easy Honey-Mustard Leg of Lamb from the Shredded C Serving(s) 441
Eggs and Tomato Breakfast Melts from the Shredded C Serving(s) 335
Flourless Chocolate Cake from the Shredded Chef Serving(s) 377
Garlicky Zucchini and Spinach Sauté from the Shredde Serving(s) 46
Ginger and Soy Sauce-Marinated Halibut with Leeks f Serving(s) 283
Graham Cracker-Crusted Tilapia from the Shredded Ch Serving(s) 222
Greek Pita Pizza from the Shredded Chef Serving(s) 461
Green Beans Almondine from the Shredded Chef Serving(s) 79
Green 'n' Mean Salsa from the Shredded Chef Serving(s) 128
Grilled Mahi-Mahi with Mango-Avocado Salsa from the Serving(s) 358
Grilled Mediterranean Salad with Sun-Dried Tomato Vin Serving(s) 171
Grilled Rosemary Lamb Chops from the Shredded Chef Serving(s) 269
Grllled Balsamic Vegetable Platter with Shaved Parme Serving(s) 382
Harvest Chicken Stew from the Shredded Chef Serving(s) 324
Healthy Avocado-Egg Salad Sandwich from the Shredd Serving(s) 303
High Protein Banana Oatcakes from the Shredded Che Serving(s) 176
Homemade Cinnamon-Spiced Applesauce from the Shr Serving(s) 96
Honey Glazed Chicken from the Shredded Chef Serving(s) 199
Huevos Rancheros from the Shredded Chef Serving(s) 438
Iced Pumpkin-Pecan Protein Bars from the Shredded C Serving(s) 143
Irresistible Ham and Cheese Bake from the Shredded Serving(s) 273
Italian Lentil Soup with Chicken from the Shredded Che Serving(s) 318
Jalapeño-Lime (Marinade) from the Shredded Chef Serving(s) 50
Key Lime Pie from the Shredded Chef Serving(s) 475
Lean Turkey Paprikash from the Shredded Chef Serving(s) 456
Lemon-Garlic Shrimp with Asparagus from the Shredde Serving(s) 255
Lemon-Rosemary Salmon Steaks from the Shredded C Serving(s) 226
Lemon-Wine (Marinade) from the Shredded Chef Serving(s) 84
Low-Carb Chocolate Espresso Protein Shake from the Serving(s) 355
Low-Fat Tzatziki from the Shredded Chef Serving(s) 12
Mango Green Smoothie from the Shredded Chef Serving(s) 271
Maple-Raisin Bread Pudding from the Shredded Chef Serving(s) 277
Maple-Walnut Protein Muffins from the Shredded Chef Serving(s) 176
Mexican Meatloaf from the Shredded Chef Serving(s) 343
Mike's Savory Burgers from the Shredded Chef Serving(s) 516
Mini Cheesecakes from the Shredded Chef Serving(s) 567
Muscle Meatballs from the Shredded Chef Serving(s) 316
No-Bake Chocolate Protein Bars with Quinoa from the Serving(s) 331
No-Bake Matcha Green Tea Fudge Bars from the Shre Serving(s) 194
Orange and Honey-Glazed Chicken from the Shredded Serving(s) 216
Orange Beet Protein Shake from the Shredded Chef Serving(s) 192
Parmesan-Crusted Pork Chops from the Shredded Che Serving(s) 256
Peach Cobbler from the Shredded Chef Serving(s) 161
Peanut Butter Protein Swirl Brownies from the Shredde Serving(s) 234
Perfect Protein Salad with Buttermilk Dressing from th Serving(s) 349
Perfect Spicy Guacamole from the Shredded Chef Serving(s) 337
Pineapple-Soy (Marinade) from the Shredded Chef Serving(s) 135
Plum Sauce-Glazed Pork Chops from the Shredded Ch Serving(s) 229
Pollo Fajitas from the Shredded Chef Serving(s) 445
Pork Chops Braised with Oranges from the Shredded C Serving(s) 247
Pork Tenderloin and Bok Choy Noodle Stir-Fry from th Serving(s) 413
Quinoa and Black Bean Casserole from the Shredded Serving(s) 402
Quinoa Salad with Almonds and Dried Cranberries fro Serving(s) 310
Red Wine Vinaigrette from the Shredded Chef Serving(s) 123
Roasted Brussel Sprouts from the Shredded Chef Serving(s) 164
Roasted Garlic Twice-Baked Potato from the Shredded Serving(s) 242
Salisbury Steak from the Shredded Chef Serving(s) 216
Salmon and Asparagus Omelet from the Shredded Che Serving(s) 560
Seared Cod with No-Cook Mustard-Caper Sauce from Serving(s) 296
Seared Tuna and Corn Purée with Wasabi from the Sh Serving(s) 290
Simple Italian Parmesan Chicken from the Shredded C Serving(s) 290
Slow Cooker Chicken Enchilada Soup from the Shredd Serving(s) 429
Slow Cooker French Dip Sandwiches from the Shredde Serving(s) 324
Slow Cooker Italian Sloppy Joe from the Shredded Che Serving(s) 373
Smothered Cajun Pork Chops with Tomatoes from the Serving(s) 190
Spiced Caribbean Oatmeal with Yogurt Swirl from the Serving(s) 292
Spicy Santa Fe Taco Salad from the Shredded Chef Serving(s) 347
Supergreen Salad from the Shredded Chef Serving(s) 420
Supremely Spicy Chili from the Shredded Chef Serving(s) 460
Sweet Potato Casserole from the Shredded Chef Serving(s) 243
Sweet Potato Chips from the Shredded Chef Serving(s) 61
Teriyaki (Marinade) from the Shredded Chef Serving(s) 81
Teriyaki Sirloin Steaks from the Shredded Chef Serving(s) 279
Thai Basil Chicken from the Shredded Chef Serving(s) 220
Tofu and Parmesan-Stuffed Portobello Mushrooms fro Serving(s) 438
Triple Berry Crisp from the Shredded Chef Serving(s) 524
Tropical Chicken Salad with Pineapple and Pecas from Serving(s) 323
Turkey Taco Lettuce Wraps from the Shredded Chef Serving(s) 196
Vegetarian Bibimbap from the Shredded Chef Serving(s) 473
White Bean Soup with Turkey Sausage and Kale from Serving(s) 351
---Supplements---
1 serving Legion ASCEND Serving(s) 0
1 serving Legion ATLAS Serving(s) 370
1 serving Legion FORGE (for fasted training) Serving(s) 0
1 serving Legion FORTIFY Serving(s) 0
1 serving Legion GENESIS Serving(s) 50
1 serving Legion LUNAR Serving(s) 4
1 serving Legion PHOENIX Serving(s) 0
1-2 scoops Legion PULSE Serving(s) 5
1 serving Legion RECHARGE Serving(s) 0
1 serving Legion THRIVE Serving(s) 160
1 serving Legion TRITON Serving(s) 45
1 serving Legion TRIUMPH Serving(s) 0
1 scoop Legion WHEY+ Serving(s) 100
---User Entered Items---
Example 1: Potatoes Grams
Protein Carbohydrate Fat Vitamin A Vitamin B1 ThiaVitamin B2 Ribof
0.9 1.2 1.3
0.7 1.1 1.1
mg mg mg

Assumes Assumes Assumes

everything is everything is everything is
in 100 grams / in 100 grams / in 100 grams /
per serving per serving per serving mg mg mg

Protein Carbohydrate Fat Vitamin AVitamin B1 Thiamin

Vitamin B2 Riboflavin

2.2 3.88 0.12 0.23 0.14 0.14

2 8.53 14.66 0.04 0.08 0.14
1.61 9.56 0.17 0.01 0.03 0.04
0.99 6.03 0.3 0.11 0.05 0.09
6.03 16.55 0.29 0 0.14 0.12
2.82 6.64 0.37 0.19 0.07 0.12
3.38 8.95 0.3 0.23 0.14 0.09
1.28 5.8 0.1 0.03 0.06 0.04
7.26 21.2 0.29 0 0.1 0.04
0.93 9.58 0.24 5.01 0.07 0.06
1.92 4.97 0.28 0 0.05 0.06
3.02 5.42 0.61 1.51 0.05 0.13
3.27 18.7 1.35 0.06 0.16 0.06
0.65 3.63 0.11 0.03 0.03 0.03
0.98 5.88 0.18 0.01 0.04 0.04
1.83 6.97 0.22 0.01 0.08 0.1
2.92 4.42 1.49 1.44 0.11 0.13
23.91 63.1 2.17 0.01 0.87 0.21
9.02 20.13 0.38 0 0.16 0.07
1.23 3.29 0.3 2.22 0.05 0.08
0.8 7.55 0.08 0 0.05 0.03
3.09 3.26 0.34 0 0.08 0.41
5.42 14.45 0.4 0.23 0.27 0.13
7.98 21.49 1.05 0 0.07 0.01
6.99 20.22 0.9 0 0.05 0.02
2.86 3.63 0.39 2.81 0.08 0.19
0.9 10.49 0.09 3.34 0.07 0.02
6.36 33.06 0.5 0 0.2 0.11
0.66 6.46 0.26 0.03 0.04 0.02
1.57 20.12 0.05 4.26 0.08 0.06
2.01 20.71 0.15 5.77 0.11 0.11
1.8 3.74 0.2 1.83 0.04 0.09
0.88 3.89 0.2 0.25 0.04 0.02
1.68 15.71 0.1 0 0.07 0.03
2.1 21.08 0.15 0 0.05 0.04
1.21 3.11 0.32 0.06 0.05 0.09
1.2 3.84 0.2 0.07 0.07 0.03

0.26 13.81 0.17 0.02 0.02 0.03

1.09 22.84 0.33 0.02 0.03 0.07
0.74 14.49 0.33 0.02 0.04 0.04
0.84 8.16 0.19 1.01 0.04 0.02
0.46 11.97 0.13 0.02 0.01 0.02
0.72 18.1 0.16 0.03 0.09 0.06
0.63 8.08 0.1 0.28 0.04 0.02
0.54 9.09 0.14 0.02 0.04 0.02
1.14 14.66 0.52 0.26 0.03 0.03
0.82 14.98 0.38 0.32 0.03 0.04
0.94 11.75 0.12 0.07 0.1 0.04
0.91 9.54 0.25 0.1 0.02 0.03
0.45 14.55 0.03 0.11 0 0.03
0.7 11.42 0.28 0.1 0.03 0.03
0.54 13.12 0.12 0.02 0.08 0.03
1.2 11.94 0.65 0.01 0.03 0.04
0.67 7.68 0.3 0 0.02 0.02
0.61 7.55 0.15 0.17 0.03 0.02
3.3 79.32 0.25 0 0.11 0.13
6.88 23.65 64.53 0 0.06 0.1

0.68 11.01 0.15 0.05 0.09 0.03

0.1 11.3 0.13 0 0.02 0.02
0.39 12.2 0.13 0.01 0.01 0.02

9.91 77.72 1.16 0 0.2 0.1

7.5 76.17 2.68 0 0.54 0.1
2.32 23.51 0.83 0 0.1 0.01
13.15 67.7 6.52 0 0 0.16
13.87 73.37 2.93 0 0.41 0.22
14.12 64.16 6.07 0 0.36 0.32
4.4 21.3 1.92 0 0.36 0.32
10.2 48.89 1.53 0 0.4 0.21
8.85 49.42 3.33 0 0.51 0.26
12.45 42.71 3.5 0 0.39 0.17
29.1 49.6 10.7 0 1.88 0.5
10.33 76.31 0.98 0 0.12 0.04
21.03 0.19 5.41 0 0.08 0.19
18.59 0 15 0 0.04 0.15
25.93 0 15.41 0 0.05 0.18
20.85 0 7 0 0.04 0.15
26.22 0 8.94 0 0.04 0.18
21.98 0 3 0 0.04 0.15
26.36 0 4.46 0 0.04 0.18
21.17 0 7.06 0 0.06 0.1
22.5 0 2.62 0.01 0.09 0.18
30.54 0 3.17 0.01 0.11 0.21
19.66 0 4.12 0.01 0.09 0.2
24.76 0 8.15 0.08 0.09 0.18
26.1 0 6 0.01 0.06 0.34
26.97 0 2.08 0 0.04 0.21
21.81 3.51 0.3 0.01 0.13 0.32
18.62 0.64 3.69 0 0.04 0.21
16.85 0.7 4.04 0 0.34 0.27
23.48 0 11.2 0.02 0.26 0.47
28.97 0 12.67 0.01 0.09 0.39
17.81 0 0.67 0.01 0.08 0.07
9.45 4.95 2.3 0.08 0.07 0.23
22.41 0 3.42 0.04 0.63 0.26
20.42 0 13.42 0.06 0.21 0.16
22.1 0 12.35 0.07 0.34 0.14
19.84 0 6.34 0.01 0.23 0.38
25.44 0 8.13 0.01 0.28 0.49
18.47 0 2.85 0.02 0.23 0.07
15.23 0 5.94 0 0.02 0.08
18.06 0.04 1.08 0 0.08 0.04
17.88 0 0.74 0 0.02 0.09
14.67 3.57 0.96 0.09 0.02 0.04
25.55 5.13 1.95 0.17 0.15 0.43
20.1 0 0.51 0 0 0
23.98 0.2 0.28 0 0 0
18.6 0 13.89 0.05 0.18 0.31
8.08 1.87 4.78 0 0.05 0.05
20.08 0 1.7 0 0.04 0.06
26.2 0 2.65 0 0.09 0.07
24.4 0 0.49 0.02 0.12 0.12
29.15 0 0.59 0.02 0.13 0.14
12.51 0.71 9.47 0.16 0.03 0.04
9.99 1.61 10.98 0.17 0.04 0.38
12.58 1.12 10.61 0.16 0.07 0.51
12.56 0.72 9.51 0.16 0.04 0.46
15.86 3.59 26.54 0.04 0.18 0.53
10.9 0.73 0.17 0 0 0.44
21.15 21.55 49.93 0 0.21 1.14
18.22 30.19 43.85 0 0.42 0.06
15.23 13.71 65.21 0 0.34 0.15
25.8 16.13 49.24 0 0.64 1.14
9.17 13.86 71.97 0.02 0.66 0.13
20.16 27.17 45.32 0.15 0.87 0.16
7.91 13.82 75.77 0 1.2 0.16
30.23 10.71 49.05 0.01 0.27 0.15
20.78 20 51.46 0.03 1.48 0.36
14.95 16.7 60.75 0 0.64 0.11
18.29 28.88 42.16 0 1.64 0.16
16.54 42.12 30.74 0 0.62 0.17
22.21 22.31 51.36 0 0.11 0.11
20.96 18.82 55.5 0 0.04 0.94

0.85 0.06 81.11 0.07 0.01 0.03

22.87 3.37 33.31 0.03 0.03 0.43
10.34 6.66 0.29 0 0.02 0.23
12.39 2.72 1.02 0.01 0.02 0.17
10.45 4.76 2.27 0.02 0.02 0.25
11.12 3.38 4.3 0.04 0.03 0.16
3.13 4.3 11.5 0.1 0.03 0.19
3.3 4.8 1.98 0.02 0.04 0.19
3.37 4.99 0.97 0.06 0 0.19
10 1.67 3.33 0.02 0 0
9.33 8.67 1.33 0 0 0
3.37 4.96 0.08 0 0.05 0.18
3.15 4.8 3.25 0.05 0.05 0.17
0.28 9.17 0.97 0.06 0.03 0.14
0.4 1.31 0.96 0.04 0.06 0.05
10.19 3.6 0.39 0 0.02 0.28
9.95 3.94 1.92 0 0.04 0.23
9 3.98 5 0 0.02 0.28

4.2 63.9 30 0 0.02 0.24

7.65 59.4 29.56 0.06 0.11 0.3
7.79 45.9 42.63 0.01 0.03 0.08

0.37 68.86 0.07 0 0.02 0.08

0.37 9.23 22.22 0.02 0.01 0
0.96 0.57 74.85 0.02 0.01 0.02
1.04 27.4 0.1 0.16 0.01 0.17
3.74 5.83 3.34 0.03 0.18 0.07
1.25 22.04 0.23 0.02 0.03 0.05
0.06 12.65 0.06 0 0.01 0.1
3.99 80.59 1.24 0.02 0.02 0.04
0.04 67.04 0.06 0 0.07 1.27
0.09 76.37 0.45 0.08 0.12 0.17
 0 27.7 0 0 0 0
0.49 17.03 0 0 0 0
0 0 100 0 0 0
0 99.98 0 0 0 0
0 0 100 0 0 0
0 0 100 0 0 0
0 0 0 0 0 0

39 2 7
33 46 25
46 21 14
16 29 13
29 103 22
21 30 9
6 76 44
16 35 10
41 65 19
49 50 14
29 6 16
19 52 10
33 62 24
24 67 9
28 41 12
5 39 4
2 14 2
20 59 18
0 2 7
24 30 3
41 10 3
44 44 7
33 43 13
31 38 17
37 43 7
28 27 7
41 5 2
18 10 13
30 28 9
39 63 11
40 23 23
5 21 13
6 21 7
31 36 21
43 46 18
12 31 7
31 56 5
1 5 1
2 3 2
27 72 8
8 21 3
22 22 12
2 4 2
20 47 5
12 47 1
40 7 3
26 1 6
54 12 35
27 31 13
9 14 34
2 5 2
37 9 11
24 10 10
49 38 14
3 10 5
2 15 7
33 15 19
10 11 9
20 2 19
8 26 29
44 31 3
15 29 15
16 23 3
1 25 0
40 10 1
24 26 26
12 12 6
26 6 17
35 39 2
0 13 0
11 74 16
35 45 14
30 17 8
34 0 9
0 4 7
24 11 23
1 1 0
13 37 9
10 50 3
15 15 7
28 32 9
42 29 26
9 79 24
40 10 13
11 49 13
21 12 7
39 10 2
25 25 0
42 6 6
12 28 1
12 25 11
30 29 15
4 20 29
2 34 0
39 8 4
46 44 9
38 13 4
28 54 8
21 77 5
9 56 6
0 0 14
6 16 11
6 43 6
24 11 8
64 13 28
31 5 17
50 15 4
42 6 11
42 41 10
35 24 10
32 31 15
32 6 3
17 31 12
22 28 18
17 18 33
37 36 18
5 41 7
1 10 2
2 7 5
40 10 7
40 5 4
26 51 16
6 92 17
42 22 9
22 4 8
16 80 10
34 20 16

0 0 0
38 51 6 0 1.2 1.3
0 0 0
0 0 0
4 12 0.5 0.51 0 0
0 1 0
0 0 0
 0 4 0
0 0 0
25 14 3 1.08 1.2 1.3
0 0 4
0 0 0 0.9 30 20
22 2 0
 Vitamin B3 NiacVitamin B5 PantVitamin B6 Vitamin B7 BiotiVitamin B9 FolatVitamin B12 Co
16 5 1.3 0.03 0.4 0.24
14 5 1.3 0.03 0.4 0.24
mg mg mg mg mg mg

mg mg mg mg mg mg

Vitamin B3
Vitamin
NiacinB5 Pantothenic Vitamin
Acid B6 Vitamin B7
Vitamin
BiotinB9 Folate/Folic
VitaminAcid
B12 Cobalamin

0.98 0.27 0.09 0 0.05 0

0.91 0.93 0.2 0 0.01 0
0.33 0.15 0.07 0 0.01 0
0.98 0.32 0.29 0 0.05 0
0.62 0.18 0.06 0 0.06 0
0.64 0.57 0.15 0 0.06 0
0.75 0.31 0.22 0 0.06 0
0.24 0.21 0.26 0 0.04 0
0.11 0.19 0.08 0 0.05 0
0.98 0.27 0.14 0 0.02 0
0.51 0.5 0.18 0 0.06 0
0.74 0.27 0.17 0 0 0
1.77 0.72 0.09 0 0 0
0.1 0.26 0.04 0 0.04 0
0.65 0.28 0.08 0 0.02 0
0.73 0.23 0.14 0 0.03 0
1 0.09 0.27 0 0.01 0
2.61 2.14 0.54 0 0.48 0
1.06 0.63 0.18 0 0.02 0
0.38 0.13 0.09 0 0.03 0
0.12 0.12 0.12 0 0.02 0
3.2 1.46 0.1 0 0.02 0
2.09 0.1 0.17 0 0.07 0
0.46 0.14 0.07 0 0.04 0
0.73 0 0 0 0.02 0
0.72 0.07 0.2 0 0.02 0
0.97 0.36 0.12 0 0.02 0
0.7 0.6 1.24 0 0 0
0.81 0.36 0.1 0 0.08 0
0.56 0.8 0.21 0 0.01 0
1.49 0.85 0.29 0 0.06 0
0.4 0.17 0.1 0 0.01 0
0.59 0.09 0.08 0 0.02 0
1.07 0.28 0.2 0 0.02 0
1.53 0.38 0.21 0 0.04 0
0.45 0.2 0.16 0 0.02 0
0.6 0.1 0.11 0 0.03 0

0.09 0.06 0.04 0 0.03 0

0.67 0.33 0.37 0 0.02 0
0.42 0.12 0.05 0 0.06 0
0.73 0.11 0.07 0 0.02 0
0.1 0.3 0.06 0 0.01 0
0.3 0.02 0.11 0 0.04 0
0.27 0.28 0.04 0 0.01 0
0.42 0.16 0.09 0 0 0
0.34 0.18 0.06 0 0.03 0
0.67 0.2 0.12 0 0.04 0
0.4 0.25 0.05 0 0.02 0
0.81 0.15 0.03 0 0.04 0
0.59 0.05 0.02 0 0 0
0.04 0.14 0.03 0 0.05 0
0.5 0.21 0.11 0 0.02 0
0.6 0.33 0.06 0 0.02 0
0.39 0.13 0.05 0 0.02 0
0.18 0.22 0.05 0 0.03 0
0.77 0.1 0.17 0 0.01 0
0.6 0.8 0.3 0 0.01 0

0.4 0.19 0.04 0 0 0

0.02 0.05 0.02 0 0 0
0.09 0 0.05 0 0 0

4.6 0.28 0.26 0 0 0

6.49 0 0.47 0 0 0
1.3 0.39 0.15 0 0 0
0.13 0 0.1 0 0 0
8.69 0 0.28 0 0 0
1.52 0 0.49 0 0 0
1.52 0 0.49 0 0 0
3.37 0.38 0.15 0 0 0
4.46 0.46 0.08 0 0.01 0
4.4 0.65 0.22 0 0 0
6.81 2.26 1.3 0 0 0
1.25 0.44 0.04 0 0 0
 4.4 0.8 0.45 0 0 0
4.65 0.55 0.35 0 0.01 0
5.38 0.66 0.38 0 0.01 0
5.33 0.63 0.38 0 0.01 0
5.83 0 0.41 0 0.01 0
5.66 0.67 0.4 0 0 0
6.05 0.66 0.42 0 0.01 0
7.17 0.63 0.58 0 0 0
9.6 1.5 0.81 0 0.01 0
12.13 0 1.16 0 0 0
5.56 0 0.45 0 0 0
5.74 1.2 0.44 0 0.01 0
6.83 1.02 0.44 0 0.01 0
11.75 0.9 0.7 0 0.01 0
0.11 0.17 0.13 0 0 0
5.58 0.57 0.46 0 0.01 0
5.7 0.7 0.39 0 0 0
5.1 1.5 0.25 0 0.01 0
4.08 1.83 0.47 0 0.01 0
20.63 0.15 0.25 0 0.01 0
2.01 0.5 0.05 0 0 0
7.2 0.97 0.51 0 0 0
8.67 1.55 0.64 0 0.03 0
8.05 1.48 0.65 0 0.03 0
7.86 1.66 0.82 0 0.03 0
10.08 1.92 0.94 0 0.03 0
2.39 0.91 0.11 0 0.01 0
2.11 0.67 0.15 0 0.01 0
2.7 0.35 0.15 0 0.04 0.01
2.75 1 0.16 0 0.05 0
0.35 0.15 0.01 0 0.01 0.01
3.35 0.68 0.11 0 0.03 0.1
0 0 0 0 0 0
0 0 0 0 0 0
9.08 0.86 0.4 0 0 0.01
0.24 0.84 0.08 0 0 0
3.9 0.49 0.16 0 0.02 0
4.74 0.66 0.12 0 0.01 0.02
18.48 0.28 0.93 0 0 0
22.07 0.33 1.04 0 0 0.02
0.06 1.53 0.14 0 0.04 0
0.08 1.22 0.13 0 0.04 0
0.06 0.4 0.12 0 0.04 0
0.08 1.53 0.17 0 0.05 0
0.02 2.99 0.35 0 0 0
0.11 0.19 0.01 0 0 0
 3.62 0.47 0.14 0 0.04 0
1.06 0.86 0.42 0 0.03 0
1.13 0.57 0.54 0 0.1 0
12.07 1.77 0.35 0.01 0.02 0
1.17 0.86 0.21 0 0.02 0
1.3 0.52 1.7 0 0.05 0
2.47 0.76 0.28 0 0.01 0
4.99 0.75 0.14 0 0 0
8.34 1.13 1.35 0 0.05 0
1.8 0.92 0.56 0 0.01 0
3.08 0.99 0.47 0 0.09 0
8.03 0 0 0 0.05 0
13.7 1.12 0.42 0 0.09 0
3.16 0.32 0.1 0 0.05 0

0.04 0.11 0 0 0.03 0

0.06 0.41 0.07 0 0.03 0
0.14 0.45 0.02 0 0.01 0
0.13 0.22 0.07 0 0.01 0.01
0.1 0.52 0.06 0 0.01 0
0.1 0.56 0.05 0 0 0
0.11 0.54 0.05 0 0.03 0.02
0.09 0.36 0.04 0 0.05 0.05
0.09 0.36 0.04 0 0.01 0.05
0 0 0 0 0 0
0 0 0 0 0 0
0.09 0.36 0.04 0 0.05 0.05
0.09 0.37 0.04 0 0.01 0
0.39 0.15 0.04 0 0 0
0.08 0.03 0.02 0 0.01 0
0.21 0.33 0.06 0 0 0
0.2 0.47 0.06 0 0.01 0
0.21 0.33 0.06 0 0.01 0

0.67 0.07 0.04 0 0 0

0.39 0.47 0.04 0 0.01 0
1.05 0.42 0.04 0 0 0

0.04 0.02 0.02 0 0.01 0

0.01 0.06 0 0 0 0
0 0.17 0.01 0 0.01 0
1.43 0.05 0.16 0 0.01 0
0.57 0.25 0.07 0 0.01 0
0.91 0 0.11 0 0.01 0
0.43 0.04 0.03 0 0 0
1.33 0.36 0.16 0 0.06 0
0.08 0 0 0 0 0
0.69 0 0.23 0 0.03 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 5 1.7 0 0.12 0.03

0 0 0 0 0 0
0 0 2.04 0 0.16 0.03

100 100 30 0.3 0.2 0.6

Vitamin C AscorVitamin D Vitamin E AlphaVitamin K Calcium Magnesium
90 0.015 15 0.12 1000 420
75 0.015 15 0.09 1000 310
mg mg mg mg mg mg

mg mg mg mg mg mg
Vitamin E
Vitamin C
Vitamin D Alpha-
Ascorbic Acid
Tocopherol Vitamin K Calcium Magnesium

5.6 0 1.13 0 24 14
8.8 0 1.97 0 13 29
4.9 0 0.04 0 16 31
80 0 1.58 0.01 7 12
2.7 0 0.06 0.02 35 35
64.9 0 0.78 0.01 47 21
85 0 0.88 0.02 42 23
51 0 0.15 0.01 40 12
0 0 0.79 0.03 73 51
5.9 0 0.66 0.01 33 12
48.9 0 0.08 0.02 22 15
35.3 0 2.26 0.04 232 27
6.8 0 0.07 0.03 2 37
2.8 0 0.03 0.02 16 13
2.2 0 0.3 0 9 14
12.2 0 0.41 0.04 37 25
120 0 1.54 0.01 150 47
4.5 0 0.49 0.01 35 47
1.5 0 0 0.02 19 36
9.2 0 0.22 0.01 36 13
7.4 0 0.02 0 23 10
2.1 0 0.01 0 35 9
40 0 0.13 0.02 25 33
1.2 0 0.02 0.01 34 27
0.1 0 0 0 63 32
28.1 0 2.03 0.01 99 79
15.1 0 1.29 0.01 41 29
31.2 0 0.08 0 181 25
3.5 0 0.12 0.01 1 11
2.4 0 0.26 0 30 25
19.6 0 0.71 0.02 38 27
18 0 1.9 0.01 51 81
13.7 0 0.54 0.01 10 11
9.1 0 0.01 0 9 21
12.6 0 0.04 0.03 10 27
17.9 0 0.12 0 16 18
18 0 0.13 0 18 23

4.6 0 0.11 0.02 6 5

8.7 0 0.1 0.01 5 27
9.7 0 0.57 0.02 6 6
36.7 0 0.05 0.03 9 12
13.5 0 1.32 0.01 8 12
4 0 0.19 0.01 14 5
34.5 0 0.13 0 12 6
18 0 0.02 0.03 6 10
92 0 1.46 0 34 17
36.4 0 0.9 0 11 10
53.2 0 0.18 0 43 10
6.6 0 0.73 0 60 9
2.4 0 0.49 0 3 5
9.5 0 0.26 0.01 60 7
47.7 0 0.02 0.01 13 12
26 0 0.87 0.01 25 22
58.8 0 0.29 0.02 16 13
8.1 0 0.05 0.01 7 10
2.3 0 0.12 0 50 32
1.5 0 0.44 0.03 26 90

50 0 0.04 0.01 10 11
0.9 0 0.01 0 0.08 5
9.3 0 1.2 0.01 8 6

0 0 0 0.02 29 79
0 0 0.6 0.01 9 116
0 0 0 0 10 44
0 0 0.42 0.02 29 138
0 0 0.46 0.01 0.03 128
0 0 2.44 0 47 197
0 0 2.44 0 47 197
0 0 0.32 0.02 20 51
0 0 0.38 0 684 26
0 0 2.66 0 161 75
0 0 0 0 39 239
0 0 0.06 0.03 15 22
 0 0 0 0 12 23
0 0 0.17 0 15 18
0 0 0.12 0 18 21
0 0 0.17 0 10 21
0 0 0.12 0 9 22
0 0 0.17 0 8 22
0 0 0 0 5 23
0 0 0 0 27 22
0 0 0.56 0 5 28
0 0 0.54 0 5 34
0 0 0.18 0 7 23
0 0 0.17 0 12 25
0 0 0.07 0 16 24
0 0 0.06 0 13 30
5.7 0 0 0 8 21
0 0 0.49 0 5 20
0 0 0 0 5 19
0 0 0.7 0 12 20
0 0 0 0 14 25
1 1 0.64 0.01 16 32
8 0 0 0 8 22
0 0.01 0.22 0 112 24
3.9 0.01 3.55 0 9 27
3.7 0.01 1.14 0 15 30
0 0 0 0 12 29
0 0 0 0 15 37
0.8 0 0 0 11 28
0 0 0.81 0 8 19
3 0 0 0 89 34
3.3 0 1.84 0 91 36
0 0 0.68 0 39 19
22.1 0 0 0 92 18
0 0 0 0 64 35
0 0 0 0 70 39
0.4 0 1.52 0 12 76
0 0 0.01 0.03 282 35
0 0 0.4 0 10 27
0 0 0.79 0.01 14 34
0 0 0.24 0 4 35
0 0 0.29 0.01 4 42
0 0 1.04 0 56 12
0 0 0 0.07 66 11
0 0 1.03 0 10 50
0 0 0 0 56 12
0 0.05 2.58 0.01 129 5
0 0 0 0 7 11
 0 0 25.63 0 269 270
0.5 0 0.9 0.03 37 292
1.3 0 0.7 0.03 98 158
0 0 8.33 0 92 168
1.1 0 1.4 0 70 121
5.6 0 2.86 0 105 121
1.2 0 0.54 0 85 130
1.9 0 2.18 0.01 46 592
1.4 0 35.17 0 78 325
6.3 0 15 0.01 114 163
0.6 0 0.03 0.04 255 392
1.6 0 0.5 0 631 335
0 0 6.3 0 45 160
0 0 24.21 0 347 279

0 0 2.32 0.07 24 8
0 0.01 0.71 0.02 710 27
0 0 0.01 0 86 11
0 0 0.01 0.01 61 5
0 0 0.08 0 111 9
0 0 0 0 83 8
0.9 0 0.25 0.01 107 10
0.2 0 0.03 0 120 11
0 0 0 0 125 11
0 0 0 0 100 0
0 0 0 0 100 0
0 0 0.01 0 122 11
0 0 0.07 0 113 10
0 0 0.47 0 118 11
0 0 2.81 0 197 7
0 0 0.01 0 110 11
0.8 0 0.04 0 115 11
0 0 0 0 100 11

0 0 0.26 0.01 24 113

0 0 0.51 0.01 189 63
0 0 0.59 0.01 73 228

8.8 0 0.12 0 20 4
0 0 2.19 0.05 6 2
0 0 3.28 0.16 8 1
4.1 0 0 0 15 13
0.3 0 0.36 0 63 48
6.8 0 1.16 0 19 17
0 0 0 0 11 12
3.8 0 2.32 0.31 1002 60
0 0 0 0 102 21
17 0 0.98 0.02 1 1
0 0 0 0 4332 29
0 0 0 0 27 12
0 0 17.46 0.07 0 0
0 0 0 0 0 0
0 0 0 0.08 0 0
0 0 0 0 0 0
0 0 0 0 24 1
0 0.01 0 0.06 630 100

27 0 0 0 65 0
90 0.02 0 0 210 0

90 0.05 33.5 0.5 10 375

Phosphorus Potassium Sodium Chromium Copper Fluoride
700 4700 2300 0.035 0.9 4
700 4700 2300 0.025 0.9 3
mg mg mg mg mg mg

mg mg mg mg mg mg

Phosphorus Potassium Sodium Chromium Copper Fluoride

52 202 2 0 0.16 0
54 507 8 0 0.18 0
40 325 78 0 0.13 0
26 211 3 0 0 0
108 308 384 0 0.21 0
66 316 33 0 0.05 0
69 389 25 0 0.02 0
26 517 18 0 0 0
91 454 340 0 0.23 0
35 320 69 0 0.05 0
44 299 30 0 0.04 0
25 231 17 0 0.05 0
89 270 15 0 0.05 0
24 147 2 0 0.04 0
24 229 2 0 0.08 0
38 211 6 0 0.07 0
92 491 53 0 1.5 0
281 677 6 0 0.75 0
180 369 2 0 0.25 0
30 247 28 0 0.03 0
29 146 8 0 0.04 0
112 564 5 0 0.5 0
108 244 5 0 0.72 0
90 237 296 0 0.14 0
101 274 239 0 0.26 0
49 558 79 0 0.13 0
27 284 4 0 0.07 0
153 401 17 0 0.3 0
14 117 18 0 0.04 0
47 337 55 0 0.15 0
54 475 36 0 0.32 0
46 379 213 0 0.16 0
24 237 5 0 0.06 0
62 407 16 0 0.12 0
75 544 7 0 0.13 0
38 261 8 0 0.05 0
36 182 1 0 0.1 0

11 107 1 0 0.03 0
22 358 1 0 0.08 0
12 77 1 0 0.06 0
15 267 16 0 0.04 0
15 267 2 0 0.04 0
10 191 2 0 0.04 0
11 80 0 0 0.06 0
11 228 18 0 0.02 0
34 312 3 0 0.12 0
14 168 1 0 0.11 0
12 169 0 0 0.04 0
20 190 0 0 0.07 0
11 97 5 0 0.05 0
16 157 0 0 0.06 0
8 109 1 0 0.1 0
29 151 1 0 0.09 0
24 153 1 0 0.05 0
11 112 1 0 0.04 0
101 749 28 0 0.32 0
206 453 37 0 0.8 0

17 200 4 0 0.04 0
7 101 4 0 0.04 0
13 77 2 0 0.06 0

221 280 9 0 0.42 0

311 250 4 0 0.09 0
77 79 1 0 0.08 0
410 362 2 0 0.25 0
343 434 6 0 0.14 0
457 563 5 0 0.2 0
457 563 7 0 0.2 0
142 165 439 0 0.18 0
103 127 478 0 0 0
212 254 455 0 0 0
842 892 12 0 0.8 0
108 107 2 0 0 0
206 380 81 0 0.07 0
171 295 66 0 0.07 0.02
198 318 72 0 0.09 0.02
192 336 66 0 0.08 0
205 342 66 0 0.09 0
203 357 66 0 0.08 0
208 353 64 0 0.1 0
193 323 54 0 0.07 0
213 334 45 0 0.04 0
258 391 52 0 0 0
185 242 95 0 0.06 0
201 266 77 0 0.49 0
208 227 201 0 0.13 0
255 249 238 0 0.06 0
162 211 772 0 0.06 0
242 647 853 0 0.09 0
252 463 945 0 0.05 0
203 252 65 0 0.23 0
309 388 76 0 0.28 0
203 413 54 0 0.03 0
162 168 150 0 1.58 0
285 400 49 0 0.09 0
240 363 0.01 0 0.05 0
252 384 61 0 0.05 0
200 490 44 0 0.25 0
256 628 56 0 0.32 0
304 419 50 0 0.04 0
204 302 98 0 0.03 0
229 329 293 0 0.67 0
234 259 395 0 0.81 0
198 46 601 0 0.05 0
338 628 1202 0 0.69 0
214 264 119 0 0.39 0
237 259 111 0 0.38 0
217 314 90 0 0.07 0
111 130 4 0 0.2 0
170 302 52 0 0.08 0
204 302 56 0 0.08 0
278 441 45 0 0.04 0
333 704 54 0 0.04 0
197 138 297 0 0.07 0
165 132 145 0 0.06 0
172 126 124 0 0.01 0
198 138 142 0 0.07 0
390 109 48 0 0.08 0
15 163 166 0 0.02 0
 481 733 1 0 1.03 0
593 660 12 0 2.2 0
346 441 2 0 1.59 0
376 705 18 0 1.14 0
277 410 0 0 1.2 0.01
490 1025 1 0 1.3 0
188 368 5 0 0.76 0
1233 809 7 0 1.34 0
660 645 9 0 1.8 0
290 680 0 0 1.73 0
642 813 30 0 1.22 0
860 407 16 0 0.92 0
319 745 486 0 0.58 0
508 748 7 0 0.93 0

24 24 11 0 0 0
455 76 653 0 0.03 0
190 137 372 0 0.03 0
134 86 406 0 0.03 0
150 125 308 0 0.03 0
159 104 315 0 0.03 0
95 132 61 0 0.01 0
92 140 47 0 0.01 0
95 150 44 0 0.01 0
0 0 47 0 0 0
0 0 40 0 0 0
101 156 42 0 0.01 0
84 132 43 0 0.03 0
56 27 39 0 0.04 0
10 67 72 0 0.03 0
135 141 36 0 0.02 0
137 141 34 0 0.02 0
135 141 35 0 0.02 0

147 290 16 0 0.57 0

208 372 79 0 0.49 0
308 715 20 0 1.77 0

19 77 32 0 0.1 0
15 31 827 0 0.02 0
21 20 635 0 0.02 0
26 281 907 0 0.09 0.02
108 152 1104 0 0.07 0
33 312 1647 0 0.19 0
6 148 9 0 0.01 0
64 431 10 0 0.34 0
2 212 12 0 0.02 0
1 4 0 0 0.01 0
6869 10100 90 0 0.02 0
19 112 23 0 0.03 0
0 0 0 0 0 0
0 0 1 0 0 0
0 0 0 0 0 0
0 0 2 0 0 0
0 8 38758 0 0.03 0
0 433 0 0.22 0

0 0 0 0 0
0 162 0 0 0

0 0.05 0.2 0 0
Iodine Iron Manganese Molybdenum Selenium Zinc
0.15 8 2.3 0.045 0.055 11
0.15 18 1.8 0.045 0.055 8
mg mg mg mg mg mg

mg mg mg mg mg mg

Iodine Iron Manganese Molybdenum Selenium Zinc

###
0 2.14 0.16 0 0 0.54
0 0.61 0.15 0 0 0.68
0 0.8 0.11 0 0.01 0.35
0 0.43 0.23 0 0 0.25
0 1.9 0.23 0 0 0.54
0 0.73 0.17 0 0 0.41
0 1.4 0.34 0 0 0.42
0 0.47 0.3 0 0 0.18
0 2.99 0.52 0 0 1.12
0 0.3 0.14 0 0.01 0.24
0 0.42 0.16 0 0 0.27
0 0.47 0.65 0 0 0.21
0 0.52 0.16 0 0 0.46
0 0.28 0.08 0 0 0.2
0 0.23 0.23 0 0 0.16
0 1.03 0.22 0 0 0.24
0 1.47 0.63 0 0 0.56
0 6.51 1.39 0 0 3.27
0 3.33 0.49 0 0 1.27
0 0.86 0.25 0 0 0.18
0 0.21 0.13 0 0 0.17
0 0.5 0.05 0 0.01 0.52
0 1.47 0.41 0 0 1.24
0 1.17 0.17 0 0 0.46
0 1.33 0.38 0 0 0.61
0 2.71 0.9 0 0 0.53
0 0.6 0.17 0 0 0.13
0 1.7 1.67 0 0.01 1.16
0 0.34 0.11 0 0 0.2
0 0.61 0.26 0 0 0.3
0 0.69 0.5 0 0 0.32
0 1.8 0.37 0 0 0.36
0 0.27 0.11 0 0 0.17
0 0.52 0.15 0 0 0.29
0 0.64 0.19 0 0 0.35
0 0.37 0.18 0 0 0.32
0 0.4 0.16 0 0 0.29
###
0 0.12 0.04 0 0 0.04
0 0.26 0.27 0 0.01 0.15
0 0.28 0.34 0 0.01 0.16
0 0.21 0.04 0 0 0.18
0 0.21 0.04 0 0 0.09
0 0.29 0.72 0 0 0.04
0 0.23 0.27 0 0 0.07
0 0.17 0.03 0 0.01 0.09
0 0.31 0.1 0 0 0.14
0 0.16 0.06 0 0.01 0.09
0 0.09 0.02 0 0.01 0.08
0 0.25 0.06 0 0.01 0.17
0 0.36 0.05 0 0 0.09
0 0.17 0.05 0 0 0.1
0 0.29 0.84 0 0.01 0.12
0 0.69 0.6 0 0 0.14
0 0.41 0.35 0 0 0.1
0 1.88 0.3 0 0.01 0.22
0 3.32 2.75 0 0 2.01
0 0 0 0 0 0
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0 0.2 0.01 0 0.01 0.05
0 0.12 0.07 0 0.01 0.02
0 0.25 0 0 0.1
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0 2.5 1.32 0.02 0 2.13
0 0 0.81 0 0.01 2.13
0 0.53 1.1 0 0 0.62
0 4.25 1.77 0.02 0 1.15
0 1.17 0.68 0 0 0.7
0 4.57 0 0 0 3.64
0 4.57 0 0 0 3.64
0 2.76 1.43 0 0.03 1.1
0 4.89 0.63 0 0.02 0.95
0 2.47 2.17 0 0.03 1.77
0 6.26 13.3 0 0.08 12.29
0 0 0 0 0.03 0.7
 ###
0 2.43 0.01 0 0 7.74
0 2.09 0.01 0 0.02 4.48
0 2.6 0.01 0 0.02 6.31
0 2.33 0.01 0 0.02 4.97
0 2.78 0.01 0 0.02 6.41
0 2.44 0.01 0 0.02 5.21
0 2.88 0.02 0 0.02 6.45
0 1.54 0.01 0 0 3.92
0 0.37 0.01 0 0.02 0.68
0 0.45 0 0 0 0.9
0 0.81 0.01 0 0.02 1.58
0 1.27 0.02 0 0.03 1.87
0 1.07 0.02 0 0.03 3.4
0 0.55 0.01 0 0.03 1.49
0 0.63 0.02 0 0.02 1.33
0 2.05 0.02 0 0.01 3.2
0 0.59 0.01 0 0.03 1.51
0 2.7 0.02 0 0.02 2.6
0 2.87 0.02 0 0.03 3.17
0.12 0.38 0.02 0 0 0.45
0 5.11 0.64 0 0.01 16.62
0 0.71 0.01 0 0 1.97
0 0.34 0.01 0 0.02 0.36
0 0.34 0.02 0 0.04 0.43
0 0.08 0.02 0 0.04 0.64
0 1.03 0.02 0 0.05 0.51
0 0.35 0.03 0 0.01 0.61
0 0.23 0.48 0 0.01 0.48
0 0.74 0.15 0 0.04 3.54
0 0.5 0.07 0 0.04 3.81
0 1.62 0.09 0 0.03 0.51
0 2.81 1 0 0.06 2.73
0 0.52 0.03 0 0 1.34
0.04 0.51 0.03 0 0 1.64
0 1.63 0.02 0 0.04 0.63
0 2.04 0.67 0 0.01 1.07
0 0.56 0.04 0 0.04 0.33
0 0.69 0.04 0 0.05 0.41
0 0.77 0.01 0 0.09 0.37
0 0.92 0.01 0 0.11 0.45
0 1.75 0.03 0 0.03 1.29
0 1.31 0.02 0 0.02 1.04
0 1.19 0.03 0 0.04 1.05
0 1.75 0.03 0 0.03 1.29
0 2.73 0.06 0 0.01 2.3
0 0.08 0.01 0 0 0.03
0 3.71 2.18 0 0 3.12
0 6.68 1.67 0 0 5.78
0 2.91 3.41 0 0.01 3.09
0 4.58 1.93 0 0.01 3.27
0 2.53 4.5 0 0 4.53
0 3.92 0 0 0 2.2
0 3.69 4.13 0 0 1.3
0 8.82 4.5 0 0.01 7.81
0 5.25 1.95 0 0.01 5
0 4.7 6.18 0 0 2.45
0 5.73 2.48 0 0 4.35
0 7.72 2.72 0 0.01 4.58
0 1.9 1.8 0 0.01 2.79
0 3.49 2.13 0 0 3.29

0 0.02 0 0 0 0.09
0 0.01 0.03 0 0 3.64
0 0.15 0.02 0 0 0.47
0 0.01 0 0 0.01 0.38
0 0.13 0.02 0 0.01 0.51
0 0.07 0 0 0.01 0.4
0 0.05 0.01 0 0 0.39
0 0.02 0.01 0 0.03 0.48
0 0.03 0 0 0 0.42
0 0 0 0 0 0
0 0 0 0 0 0
0 0.03 0 0 0.03 0.42
0 0.03 0 0 0 0.37
0 0.2 0.28 0 0 0.13
0 0.35 0 0 0 0.07
0 0.07 0.01 0 0.01 0.52
0 0.04 0 0 0.01 0.6
0 0 0.01 0 0.01 0.52

0 2.76 0.49 0 0 1.5

0 2.35 0.47 0 0 2.3
0 11.9 1.95 0 0.01 3.31

0 0.49 0.04 0 0 0.06

0 0.14 0.01 0 0 0.07
0 0.31 0.01 0 0 0.15
0 0.35 0.08 0 0 0.17
0 1.61 0.42 0 0.03 0.64
0 1.37 0.17 0 0 0.34
0 0.12 0.23 0 0 0.11
0 8.32 17.47 0 0 1.83
0 0.11 2.91 0 0 1.47
0 0.09 0.01 0 0 0.01
0 8.17 0.42 0 0 0.72
0 0.72 0.13 0 0 0.08
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0.33 0.1 0 0 0.1
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