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#Foods Type
1 Fresh vegetables   [32]
2 Vegetables fermented, salty, dried   [8]
3 Milk and Food from Milk   [30]
4 Meat and by-products   [38]
5 Sausages   [20]
6 Egg   [8]
7 Fish fresh, frozen, smoked   [45]
8 Bakery products   [19]
9 Water and beverage, tea, coffee   [10]
10 Juices fruit and vegetable   [8]
11 Flour confectionery products   [7]
12 Fresh fruits   [23]
13 Berry   [16]
14 Melons and gourds   [3]
15 Mushrooms   [5]
16 Fruit dried   [9]
17 Honey and confectionery   [18]
18 Flour and bran   [7]
19 Cereals, Groats   [12]
20 Leguminous plants   [6]
21 Canned food meat   [5]
22 Seafoods   [11]
23 Сanned food fish   [17]
24 Fat, Oil   [9]
25 Nuts and sunflower seeds   [5]
26 Food supplements and Spices   [25]
27 Prepared dishes   [36]
28 Garnish   [9]
29 Dietary Supplements   [6]


The Ingredients of Foods and RDA

P.S. %RDA = Recommended Daily Allowance per shake serving
Select in the Left Menu 'Your Type/Age' to view correspond RDA Range Values.
Your optimal average dish should be in the ranges RDA min.-RDA max.
for all ingredients.

# Ingredient Girl 14-18
RDA Min./ Max.
UnitShort
Name
Base Components
1 Energy 3000 / 3500 Kcal Energy
2 Water 2300 / 2800 ml Water
3 Protein 46 / 50 gr Protein
4 Carbohydrate 130 / 150 gr Carb.
5 Fibrin (Fibers) 26 / 30 gr Fibrin
6 Fat 80 / 150 gr Fat
7 Cholesterol 222 / 240 mg Cholest.
8 Polyunsaturated fatty acids (PFA) 11 / 25 gr PFA
9 Linolenic Acid N3 1.1 / 2 gr Omega-3
Vitamins and Amino-acids
10 Vitamin A 700 / 2800 mcg VitA
11 Vitamin B1 (Thiamine) 1 / 100 mg B1
12 Vitamin B2 (Riboflavin) 1 / 100 mg B2
13 Vitamin B3 (Pantothenic acid) 5 / 100 mg B3
14 Vitamin B6 (Pyridoxine) 1.2 / 80 mg B6
15 Vitamin B9 (Folic acid) 400 / 800 mcg B9
16 Vitamin B12 (Cyanocobalamin) 2.4 / 100 mcg B12
17 Vitamin C (Ascorbic acid) 65 / 1800 mg VitC
18 Vitamin D 5 / 50 mcg VitD
19 Vitamin E (Tocopherol) 15 / 800 mg VitE
20 Biotin (Vitamin H) 25 / 1000 mcg Biotin
21 Vitamin K 75 / 1000 mcg VitK
22 Niacin (Vitamin PP) 14 / 30 mg Niacin
23 Choline 550 / 3000 mg Choline
Minerals and Microelements
24 Potassium 4700 / 15000 mg Potas.
25 Calcium 1300 / 2500 mg Calcium
26 Sodium 1500 / 2300 mg Sodium
27 Magnesium 360 / 350 mg Magnes.
28 Manganese 1.2 / 9 mg Mangan.
29 Ferrum 15 / 45 mg Fe
30 Copper 0.89 / 8 mg Copper
31 Phosphorus 1250 / 4000 mg Phosph.
32 Zinc 9 / 34 mg Zink
33 Iodine 150 / 900 mcg Iodine
34 Molybdenum 43 / 1700 mcg Molybd.
35 Nickel 200 / 1000 mcg Nickel
36 Selenium 55 / 400 mcg Selen.
37 Chromium 24 / 100 mcg Chrom.
38 Fluoride 700 / 10000 mcg Fluoride
39 Chloride 1500 / 3600 mg Chloride
40 Boron 1000 / 20000 mcg Boron

| Food & RDA | Ingredients | Food by Types | All Foods | Your Dish | Body Weight | Vitamins |Minerals | Add Food ||
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