{ "name": "Gavitamina: vitaminas, minerales y comidas del día", "alternateName": "Gavitamina", "description": "Valores orientativos de 38 nutrientes en 138 alimentos (11 grupos), por 100 g (o 100 ml en bebidas) de parte comestible, por ración y con el % de la VRN de la UE. Incluye la referencia y el techo de seguridad de cada nutriente.", "url": "https://gverse.pages.dev/vitaminas/", "version": "2026-10-26", "datePublished": "2026-10-23", "dateModified": "2026-10-26", "inLanguage": "es", "license": "https://creativecommons.org/licenses/by/4.0/", "creditText": "Gabito Geody — Gavitamina", "creator": "Gabito Geody", "sources": [ "USDA FoodData Central (https://fdc.nal.usda.gov/)", "BEDCA (https://www.bedca.net/)", "EFSA (https://www.efsa.europa.eu/)", "NIH Office of Dietary Supplements (https://ods.od.nih.gov/)" ], "units": { "a": "µg", "d": "µg", "e": "mg", "k": "µg", "c": "mg", "b1": "mg", "b2": "mg", "b3": "mg", "b5": "mg", "b6": "mg", "b7": "µg", "b9": "µg", "b12": "µg", "ca": "mg", "fe": "mg", "mg": "mg", "p": "mg", "potasio": "mg", "sodio": "mg", "zn": "mg", "cu": "mg", "mn": "mg", "se": "µg", "yodo": "µg", "cromo": "µg", "molibdeno": "µg", "proteina": "g", "fibra": "g", "omega3": "g", "omega6": "g", "omega9": "g", "colageno": "g", "colina": "mg", "triptofano": "mg", "creatina": "g", "luteina": "mg", "licopeno": "mg", "coq10": "mg" }, "nutrients": [ { "id": "a", "group": "vit", "name": "Vitamina A", "symbol": "A", "unit": "µg", "type": "Liposoluble", "solubility": "lipo", "trafficLight": "rojo", "vrn": 800, "vrnUnit": "µg", "ul": 3000, "ulUnit": "µg", "function": "Vista, piel y mucosas", "description": "Mantiene la vista —sobre todo de noche—, la piel y las mucosas. En frutas y verduras llega como betacaroteno, que el cuerpo transforma en vitamina A.", "sources": "Hígado, pescado azul, huevos y lácteos; zanahoria, boniato y espinaca (betacaroteno).", "note": "" }, { "id": "d", "group": "vit", "name": "Vitamina D", "symbol": "D", "unit": "µg", "type": "Liposoluble", "solubility": "lipo", "trafficLight": "rojo", "vrn": 5, "vrnUnit": "µg", "ul": 100, "ulUnit": "µg", "function": "Huesos, músculos e inmunidad", "description": "Regula el calcio y el fósforo: sin ella no se absorben bien. La mayor parte se fabrica en la piel con el sol; la comida aporta poco.", "sources": "Sol, pescado azul, huevo y lácteos fortificados.", "note": "La mayor parte se fabrica en la piel con el sol: pocos alimentos la aportan." }, { "id": "e", "group": "vit", "name": "Vitamina E", "symbol": "E", "unit": "mg", "type": "Liposoluble", "solubility": "lipo", "trafficLight": "ambar", "vrn": 12, "vrnUnit": "mg", "ul": 300, "ulUnit": "mg", "function": "Antioxidante celular", "description": "Protege las grasas de las membranas celulares del daño oxidativo. Es la gran olvidada de las frutas… menos para el aguacate.", "sources": "Aceites vegetales, frutos secos, semillas y aguacate.", "note": "" }, { "id": "k", "group": "vit", "name": "Vitamina K", "symbol": "K", "unit": "µg", "type": "Liposoluble", "solubility": "lipo", "trafficLight": "verde", "vrn": 75, "vrnUnit": "µg", "ul": null, "ulUnit": "", "function": "Coagulación y huesos", "description": "Permite que la sangre coagule y participa en la mineralización de los huesos. Hay dos formas: K1 (vegetales) y K2 (fermentados).", "sources": "Verduras de hoja verde, brócoli, coles y aceites vegetales.", "note": "" }, { "id": "c", "group": "vit", "name": "Vitamina C", "symbol": "C", "unit": "mg", "type": "Hidrosoluble", "solubility": "hidro", "trafficLight": "ambar", "vrn": 80, "vrnUnit": "mg", "ul": 1000, "ulUnit": "mg", "function": "Defensas, piel y hierro", "description": "Ayuda al sistema inmunitario, fabrica colágeno (piel, encías, vasos) y mejora la absorción del hierro de los vegetales.", "sources": "Cítricos, kiwi, fresa, pimiento, brócoli y tomate.", "note": "" }, { "id": "b1", "group": "vit", "name": "Vitamina B1 (tiamina)", "symbol": "B1", "unit": "mg", "type": "Hidrosoluble", "solubility": "hidro", "trafficLight": "verde", "vrn": 1.1, "vrnUnit": "mg", "ul": null, "ulUnit": "", "function": "Energía de los hidratos", "description": "Convierte los hidratos de carbono en energía y mantiene los nervios funcionando. El alcoholismo es su gran enemigo.", "sources": "Cereales integrales, legumbres, cerdo y frutos secos.", "note": "" }, { "id": "b2", "group": "vit", "name": "Vitamina B2 (riboflavina)", "symbol": "B2", "unit": "mg", "type": "Hidrosoluble", "solubility": "hidro", "trafficLight": "verde", "vrn": 1.4, "vrnUnit": "mg", "ul": null, "ulUnit": "", "function": "Energía, piel y ojos", "description": "Interviene en la producción de energía y en el mantenimiento de la piel, los ojos y las mucosas.", "sources": "Lácteos, huevos, carnes, pescado y almendras.", "note": "" }, { "id": "b3", "group": "vit", "name": "Vitamina B3 (niacina)", "symbol": "B3", "unit": "mg", "type": "Hidrosoluble", "solubility": "hidro", "trafficLight": "ambar", "vrn": 16, "vrnUnit": "mg NE", "ul": 10, "ulUnit": "mg", "function": "Metabolismo y piel", "description": "Participa en el metabolismo de los nutrientes y en el cuidado de la piel y el sistema nervioso. Hay dos formas: ácido nicotínico y nicotinamida.", "sources": "Carnes, pescado, cacahuetes y cereales integrales.", "note": "" }, { "id": "b5", "group": "vit", "name": "Vitamina B5 (pantoténico)", "symbol": "B5", "unit": "mg", "type": "Hidrosoluble", "solubility": "hidro", "trafficLight": "verde", "vrn": 6, "vrnUnit": "mg", "ul": null, "ulUnit": "", "function": "Energía y hormonas", "description": "Forma parte de la coenzima A, clave para obtener energía de los nutrientes y fabricar hormonas y colesterol.", "sources": "Casi todos los alimentos: huevos, legumbres, aguacate y carnes.", "note": "" }, { "id": "b6", "group": "vit", "name": "Vitamina B6", "symbol": "B6", "unit": "mg", "type": "Hidrosoluble", "solubility": "hidro", "trafficLight": "rojo", "vrn": 1.4, "vrnUnit": "mg", "ul": 12, "ulUnit": "mg", "function": "Energía y sistema nervioso", "description": "Ayuda a transformar los alimentos en energía y a fabricar neurotransmisores, las mensajeras del sistema nervioso.", "sources": "Plátano, pollo, pescado, patata y legumbres.", "note": "" }, { "id": "b7", "group": "vit", "name": "Vitamina B7 (biotina)", "symbol": "B7", "unit": "µg", "type": "Hidrosoluble", "solubility": "hidro", "trafficLight": "verde", "vrn": 50, "vrnUnit": "µg", "ul": null, "ulUnit": "", "function": "Piel, pelo y metabolismo", "description": "Participa en el metabolismo de las grasas y los hidratos y en el mantenimiento de la piel y el cabello.", "sources": "Huevos, frutos secos, legumbres y aguacate.", "note": "" }, { "id": "b9", "group": "vit", "name": "Vitamina B9 (folato)", "symbol": "B9", "unit": "µg", "type": "Hidrosoluble", "solubility": "hidro", "trafficLight": "ambar", "vrn": 200, "vrnUnit": "µg", "ul": 1000, "ulUnit": "µg", "function": "Células nuevas y embarazo", "description": "Necesaria para formar ADN y células nuevas. Es especialmente importante antes y durante el embarazo.", "sources": "Verduras de hoja verde, legumbres, cítricos e hígado.", "note": "" }, { "id": "b12", "group": "vit", "name": "Vitamina B12", "symbol": "B12", "unit": "µg", "type": "Hidrosoluble", "solubility": "hidro", "trafficLight": "verde", "vrn": 2.5, "vrnUnit": "µg", "ul": null, "ulUnit": "", "function": "Nervios y glóbulos rojos", "description": "Es imprescindible para los nervios y para formar glóbulos rojos. Solo está en alimentos de origen animal.", "sources": "Carnes, pescado, huevos y lácteos. No está en vegetales: los veganos deben suplementarla.", "note": "Solo está en alimentos de origen animal; los veganos deben suplementarla." }, { "id": "ca", "group": "min", "name": "Calcio", "symbol": "Ca", "unit": "mg", "type": "Macromineral", "solubility": null, "trafficLight": "ambar", "vrn": 800, "vrnUnit": "mg", "ul": 2500, "ulUnit": "mg", "function": "Huesos y dientes", "description": "Es el ladrillo del hueso y del diente, y también participa en la contracción muscular y la coagulación.", "sources": "Lácteos, sardinas, tofu, almendras y sésamo.", "note": "" }, { "id": "fe", "group": "min", "name": "Hierro", "symbol": "Fe", "unit": "mg", "type": "Oligoelemento", "solubility": null, "trafficLight": "rojo", "vrn": 14, "vrnUnit": "mg", "ul": 45, "ulUnit": "mg", "function": "Oxígeno en la sangre", "description": "Forma parte de la hemoglobina, que lleva el oxígeno a todo el cuerpo. El hierro vegetal se absorbe mejor con vitamina C.", "sources": "Carne, legumbres, espinaca, frutos secos y semillas.", "note": "El hierro vegetal se absorbe mejor con vitamina C." }, { "id": "mg", "group": "min", "name": "Magnesio", "symbol": "Mg", "unit": "mg", "type": "Macromineral", "solubility": null, "trafficLight": "ambar", "vrn": 375, "vrnUnit": "mg", "ul": 250, "ulUnit": "mg", "function": "Músculos, nervios y huesos", "description": "Participa en más de 300 reacciones, desde la contracción muscular hasta la formación de hueso.", "sources": "Frutos secos, legumbres, cacao y verduras de hoja.", "note": "" }, { "id": "p", "group": "min", "name": "Fósforo", "symbol": "P", "unit": "mg", "type": "Macromineral", "solubility": null, "trafficLight": "ambar", "vrn": 700, "vrnUnit": "mg", "ul": 4000, "ulUnit": "mg", "function": "Huesos, energía y ADN", "description": "Forma parte del hueso y del ADN, y es imprescindible para transformar la energía de los alimentos.", "sources": "Lácteos, huevos, carne, pescado, legumbres y frutos secos.", "note": "" }, { "id": "potasio", "group": "min", "name": "Potasio", "symbol": "K", "unit": "mg", "type": "Macromineral", "solubility": null, "trafficLight": "verde", "vrn": 2000, "vrnUnit": "mg", "ul": null, "ulUnit": "", "function": "Presión arterial y músculos", "description": "Ayuda a mantener la presión arterial y a que los músculos y el corazón funcionen. Es el mineral que más abunda en la fruta y la verdura.", "sources": "Plátano, patata, legumbres, aguacate, espinaca y frutos secos.", "note": "" }, { "id": "sodio", "group": "min", "name": "Sodio", "symbol": "Na", "unit": "mg", "type": "Macromineral", "solubility": null, "trafficLight": "rojo", "vrn": 1500, "vrnUnit": "mg", "ul": 2000, "ulUnit": "mg", "function": "Equilibrio hídrico y nervios", "description": "Principal catión del líquido extracelular. Regula el volumen de sangre en los vasos, la presión osmótica y la transmisión de impulsos nerviosos y musculares.", "sources": "Sal marina, conservas de pescado, marisco, apio, jamón y queso curado.", "note": "Lo fundamental es mantener el equilibrio con el potasio (proporción óptima 2:1 a favor del potasio)." }, { "id": "zn", "group": "min", "name": "Zinc", "symbol": "Zn", "unit": "mg", "type": "Oligoelemento", "solubility": null, "trafficLight": "rojo", "vrn": 10, "vrnUnit": "mg", "ul": 25, "ulUnit": "mg", "function": "Defensas y piel", "description": "Interviene en las defensas, la cicatrización y el gusto. Los frutos secos, las semillas y la carne son buenas fuentes.", "sources": "Carne, marisco, legumbres, semillas y frutos secos.", "note": "" }, { "id": "cu", "group": "min", "name": "Cobre", "symbol": "Cu", "unit": "mg", "type": "Oligoelemento", "solubility": null, "trafficLight": "ambar", "vrn": 1, "vrnUnit": "mg", "ul": 5, "ulUnit": "mg", "function": "Hierro, nervios y pigmento", "description": "Ayuda a movilizar el hierro, protege los nervios y participa en la formación de la melanina y del colágeno.", "sources": "Hígado, marisco, cacao, frutos secos, semillas y legumbres.", "note": "" }, { "id": "mn", "group": "min", "name": "Manganeso", "symbol": "Mn", "unit": "mg", "type": "Oligoelemento", "solubility": null, "trafficLight": "ambar", "vrn": 2, "vrnUnit": "mg", "ul": 11, "ulUnit": "mg", "function": "Huesos y antioxidantes", "description": "Es parte de enzimas que neutralizan radicales libres y participa en la formación de hueso y en el metabolismo de los aminoácidos.", "sources": "Cereales integrales, frutos secos, legumbres, té y verduras de hoja.", "note": "" }, { "id": "se", "group": "min", "name": "Selenio", "symbol": "Se", "unit": "µg", "type": "Oligoelemento", "solubility": null, "trafficLight": "rojo", "vrn": 55, "vrnUnit": "µg", "ul": 300, "ulUnit": "µg", "function": "Antioxidante y tiroides", "description": "Protege las células del daño oxidativo y participa en las hormonas del tiroides. Con muy poco se cubre la necesidad… y con poco se pasa del techo.", "sources": "Nuez de Brasil, pescado, huevos, carne y cereales.", "note": "" }, { "id": "yodo", "group": "min", "name": "Yodo", "symbol": "I", "unit": "µg", "type": "Oligoelemento", "solubility": null, "trafficLight": "ambar", "vrn": 150, "vrnUnit": "µg", "ul": 600, "ulUnit": "µg", "function": "Tiroides y energía", "description": "Es la materia prima de las hormonas del tiroides, que regulan la energía y el crecimiento. Su cantidad en los alimentos depende del suelo y del mar.", "sources": "Pescado, marisco, lácteos, huevo y sal yodada.", "note": "Varía mucho con el suelo, el pescado y la sal yodada." }, { "id": "cromo", "group": "min", "name": "Cromo", "symbol": "Cr", "unit": "µg", "type": "Oligoelemento", "solubility": null, "trafficLight": "verde", "vrn": 40, "vrnUnit": "µg", "ul": null, "ulUnit": "", "function": "Glucosa e insulina", "description": "Forma parte del factor de tolerancia a la glucosa (cromodulina), potenciando la afinidad y sensibilidad de los receptores celulares a la insulina.", "sources": "Levadura de cerveza/nutricional, brócoli, espárragos, avena integral, mejillones y cacao.", "note": "Ayuda a estabilizar las curvas glucémicas y reducir los antojos de carbohidratos refinados." }, { "id": "molibdeno", "group": "min", "name": "Molibdeno", "symbol": "Mo", "unit": "µg", "type": "Oligoelemento", "solubility": null, "trafficLight": "verde", "vrn": 50, "vrnUnit": "µg", "ul": 600, "ulUnit": "µg", "function": "Enzimas desintoxicantes y azufre", "description": "Cofactor indispensable de la sulfito oxidasa (desintoxica sulfitos en sulfatos inocuos) y de la xantina oxidasa en el metabolismo de purinas.", "sources": "Lentejas, garbanzos, alubias, avena, nueces y espinacas.", "note": "Clave para personas con sensibilidad a los sulfitos presentes en conservas o vinos." }, { "id": "proteina", "group": "macro", "name": "Proteína", "symbol": "Prot", "unit": "g", "type": "Macronutriente", "solubility": null, "trafficLight": "verde", "vrn": 50, "vrnUnit": "g", "ul": null, "ulUnit": "", "function": "Músculos, piel y defensas", "description": "Forma los músculos, la piel, las enzimas y las defensas. Las proteínas se descomponen en aminoácidos y el cuerpo vuelve a montar los que necesita.", "sources": "Huevos, pescado, carne, lácteos, legumbres, tofu y frutos secos.", "note": "La referencia de 50 g cubre a una persona de 60 kg; sube con el peso y con el entrenamiento." }, { "id": "fibra", "group": "macro", "name": "Fibra", "symbol": "Fibra", "unit": "g", "type": "Fibra", "solubility": null, "trafficLight": "verde", "vrn": 25, "vrnUnit": "g", "ul": null, "ulUnit": "", "function": "Digestión y microbiota", "description": "No se digiere, pero alimenta a las bacterias del intestino, ralentiza el azúcar de la comida y ayuda a ir al baño.", "sources": "Legumbres, cereales integrales, frutas, verduras y frutos secos.", "note": "La fibra no es un nutriente energético, pero es clave para la microbiota." }, { "id": "omega3", "group": "macro", "name": "Omega-3", "symbol": "ω-3", "unit": "g", "type": "Grasa esencial", "solubility": null, "trafficLight": "verde", "vrn": 2, "vrnUnit": "g", "ul": null, "ulUnit": "", "function": "Corazón, vista y cerebro", "description": "Familia de grasas esenciales: el ALA viene de las plantas (lino, chía, nuez) y el EPA/DHA del pescado y el marisco. El cuerpo no los fabrica.", "sources": "Salmón, sardinas, caballa, arenque, nueces, chía, lino y aceite de lino.", "note": "El ALA vegetal se convierte en EPA/DHA con poca eficiencia: el pescado azul es la fuente directa." }, { "id": "omega6", "group": "macro", "name": "Omega-6", "symbol": "ω-6", "unit": "g", "type": "Grasa esencial", "solubility": null, "trafficLight": "verde", "vrn": 10, "vrnUnit": "g", "ul": null, "ulUnit": "", "function": "Piel y membranas celulares", "description": "El ácido linoleico es esencial para la piel y las membranas. Está en aceites de semillas, frutos secos y huevos.", "sources": "Aceite de girasol, maíz y soja, frutos secos, semillas y huevos.", "note": "Esencial, pero en la dieta occidental suele sobrar: lo que importa es el equilibrio con el omega-3." }, { "id": "omega9", "group": "macro", "name": "Omega-9 (ácido oleico)", "symbol": "ω-9", "unit": "g", "type": "Grasa no esencial", "solubility": null, "trafficLight": "verde", "vrn": null, "vrnUnit": "", "ul": null, "ulUnit": "", "function": "Corazón y aceite de oliva", "description": "El ácido oleico es la grasa monoinsaturada más abundante en la dieta mediterránea. No es esencial: el cuerpo lo fabrica, pero sustituir grasas saturadas por aceite de oliva, aguacate o frutos secos es una buena jugada para el corazón.", "sources": "Aceite de oliva, aguacate, aceitunas, frutos secos y semillas; también carnes y lácteos.", "note": "No es un nutriente esencial, pero es la grasa estrella de la dieta mediterránea." }, { "id": "colageno", "group": "macro", "name": "Colágeno", "symbol": "Col", "unit": "g", "type": "Proteína estructural", "solubility": null, "trafficLight": "verde", "vrn": null, "vrnUnit": "", "ul": null, "ulUnit": "", "function": "Piel, huesos y articulaciones", "description": "Es la proteína estructural de la piel, los huesos y los tendones. Al comerlo se digiere en aminoácidos: no pasa intacto a la piel.", "sources": "Caldo de huesos, morcillo, piel de pollo, gelatina y pescado con espina. Las plantas no tienen colágeno.", "note": "No es un nutriente esencial: el cuerpo lo fabrica con aminoácidos y vitamina C." }, { "id": "colina", "group": "macro", "name": "Colina", "symbol": "Colina", "unit": "mg", "type": "Nutriente esencial", "solubility": null, "trafficLight": "ambar", "vrn": 400, "vrnUnit": "mg", "ul": 3500, "ulUnit": "mg", "function": "Memoria, hígado y membranas", "description": "Esencial para sintetizar fosfatidilcolina en las membranas celulares y el neurotransmisor acetilcolina en el cerebro. Previene la infiltración de grasa en el hígado.", "sources": "Yema de huevo, hígado de ternera, salmón, soja, bacalao y pollo.", "note": "Crucial durante el embarazo para el desarrollo del tubo neural y la memoria fetal." }, { "id": "triptofano", "group": "macro", "name": "Triptófano", "symbol": "Trp", "unit": "mg", "type": "Aminoácido esencial", "solubility": null, "trafficLight": "verde", "vrn": 300, "vrnUnit": "mg", "ul": null, "ulUnit": "", "function": "Serotonina, melatonina y sueño", "description": "Aminoácido esencial que cruza la barrera hematoencefálica para fabricar serotonina (calma y ánimo) y melatonina (inductora del sueño profundo).", "sources": "Pechuga de pavo, pollo, huevos, plátano, avena, lácteos, salmón y nueces.", "note": "El nutriente de cabecera contra el insomnio y la ansiedad por dulce." }, { "id": "creatina", "group": "macro", "name": "Creatina", "symbol": "Creatina", "unit": "g", "type": "Fosfágeno celular", "solubility": null, "trafficLight": "verde", "vrn": 3, "vrnUnit": "g", "ul": null, "ulUnit": "", "function": "Fuerza, ATP y agilidad cerebral", "description": "Dona grupos fosfato para regenerar ATP en cuestión de segundos. Mejora la potencia muscular y la memoria de trabajo en tareas cognitivas exigentes.", "sources": "Arenque, salmón, atún, ternera y carne de cerdo.", "note": "Uno de los compuestos más respaldados por la ciencia para rendimiento físico y neuroprotección." }, { "id": "luteina", "group": "macro", "name": "Luteína y Zeaxantina", "symbol": "Lut+Zea", "unit": "mg", "type": "Carotenoide macular", "solubility": "lipo", "trafficLight": "verde", "vrn": 10, "vrnUnit": "mg", "ul": null, "ulUnit": "", "function": "Mácula ocular y filtro de luz azul", "description": "Pigmentos amarillos que se depositan específicamente en la mácula de la retina, actuando como gafas de sol internas que filtran la luz azul dañina de pantallas y sol.", "sources": "Col rizada (kale), espinacas, yema de huevo, brócoli, calabacín y maíz.", "note": "El mejor escudo nutricional contra la fatiga visual por pantallas y la degeneración macular." }, { "id": "licopeno", "group": "macro", "name": "Licopeno", "symbol": "Licopeno", "unit": "mg", "type": "Carotenoide antioxidante", "solubility": "lipo", "trafficLight": "verde", "vrn": 10, "vrnUnit": "mg", "ul": null, "ulUnit": "", "function": "Próstata, corazón y fotoprotección", "description": "El carotenoide con mayor capacidad para atrapar radicales libres de oxígeno singlete. Asociado a la salud prostática y la reducción del colesterol LDL oxidado.", "sources": "Tomate frito casero con aceite de oliva, sandía, papaya y pomelo rosa.", "note": "El tomate crudo aporta poco licopeno biodisponible; en salsa casera se multiplica por 3." }, { "id": "coq10", "group": "macro", "name": "Coenzima Q10 (Ubiquinona)", "symbol": "CoQ10", "unit": "mg", "type": "Antioxidante mitocondrial", "solubility": "lipo", "trafficLight": "verde", "vrn": 30, "vrnUnit": "mg", "ul": null, "ulUnit": "", "function": "Energía mitocondrial y corazón", "description": "Pieza clave en las crestas mitocondriales para fabricar el 95% del ATP corporal. El músculo cardíaco contiene la mayor concentración de CoQ10 de todo el cuerpo.", "sources": "Sardinas, caballa, salmón, hígado, ternera, pollo y nueces.", "note": "Esencial para mantener la vitalidad y la función de bombeo cardíaco." } ], "foods": [ { "id": "naranja", "name": "Naranja", "category": "fruta", "categoryName": "Frutas", "emoji": "🍊", "color": "#FF8A1F", "season": "Invierno", "serving": { "label": "1 naranja mediana", "amount": 130, "unit": "g", "grams": 130 }, "per100Unit": "g", "kcalPer100g": 47, "sugarPer100g": 9.4, "curiosity": "La vitamina C no cura el resfriado, pero mantiene las defensas a punto. Y sí: un vaso de zumo pierde parte de la fibra y de la vitamina con el aire.", "per100g": { "a": 11, "e": 0.18, "c": 53.2, "b1": 0.087, "b2": 0.04, "b3": 0.282, "b5": 0.25, "b6": 0.06, "b7": 0.1, "b9": 30, "ca": 40, "fe": 0.1, "mg": 10, "p": 14, "potasio": 181, "zn": 0.07, "cu": 0.045, "mn": 0.025, "se": 0.5, "proteina": 0.94, "fibra": 2.4, "omega3": 0.007, "omega6": 0.015 }, "perServing": { "a": 14.3, "e": 0.234, "c": 69.16, "b1": 0.1131, "b2": 0.052, "b3": 0.3666, "b5": 0.325, "b6": 0.078, "b7": 0.13, "b9": 39, "ca": 52, "fe": 0.13, "mg": 13, "p": 18.2, "potasio": 235.3, "zn": 0.091, "cu": 0.0585, "mn": 0.0325, "se": 0.65, "proteina": 1.222, "fibra": 3.12, "omega3": 0.0091, "omega6": 0.0195 }, "percentVrnPerServing": { "a": 1.79, "e": 1.95, "c": 86.45, "b1": 10.28, "b2": 3.71, "b3": 2.29, "b5": 5.42, "b6": 5.57, "b7": 0.26, "b9": 19.5, "ca": 6.5, "fe": 0.93, "mg": 3.47, "p": 2.6, "potasio": 11.77, "zn": 0.91, "cu": 5.85, "mn": 1.63, "se": 1.18, "proteina": 2.44, "fibra": 12.48, "omega3": 0.46, "omega6": 0.19 }, "url": "https://gverse.pages.dev/vitaminas/frutas/naranja/" }, { "id": "limon", "name": "Limón", "category": "fruta", "categoryName": "Frutas", "emoji": "🍋", "color": "#F5C518", "season": "Todo el año", "serving": { "label": "el zumo de 1 limón", "amount": 30, "unit": "g", "grams": 30 }, "per100Unit": "g", "kcalPer100g": 29, "sugarPer100g": 2.5, "curiosity": "Tiene más vitamina C que una mandarina. Eso sí, se come en pequeñas cantidades: su poder está en el zumo y en la ralladura.", "per100g": { "a": 1, "e": 0.15, "c": 53, "b1": 0.04, "b2": 0.02, "b3": 0.1, "b5": 0.19, "b6": 0.08, "b7": 0.1, "b9": 11, "ca": 26, "fe": 0.6, "mg": 8, "p": 16, "potasio": 138, "zn": 0.06, "cu": 0.037, "mn": 0.03, "se": 0.4, "proteina": 1.1, "fibra": 2.8, "omega3": 0.026, "omega6": 0.063 }, "perServing": { "a": 0.3, "e": 0.045, "c": 15.9, "b1": 0.012, "b2": 0.006, "b3": 0.03, "b5": 0.057, "b6": 0.024, "b7": 0.03, "b9": 3.3, "ca": 7.8, "fe": 0.18, "mg": 2.4, "p": 4.8, "potasio": 41.4, "zn": 0.018, "cu": 0.0111, "mn": 0.009, "se": 0.12, "proteina": 0.33, "fibra": 0.84, "omega3": 0.0078, "omega6": 0.0189 }, "percentVrnPerServing": { "a": 0.04, "e": 0.38, "c": 19.88, "b1": 1.09, "b2": 0.43, "b3": 0.19, "b5": 0.95, "b6": 1.71, "b7": 0.06, "b9": 1.65, "ca": 0.97, "fe": 1.29, "mg": 0.64, "p": 0.69, "potasio": 2.07, "zn": 0.18, "cu": 1.11, "mn": 0.45, "se": 0.22, "proteina": 0.66, "fibra": 3.36, "omega3": 0.39, "omega6": 0.19 }, "url": "https://gverse.pages.dev/vitaminas/frutas/limon/" }, { "id": "mandarina", "name": "Mandarina", "category": "fruta", "categoryName": "Frutas", "emoji": "🍊", "color": "#F59E0B", "season": "Invierno", "serving": { "label": "2 mandarinas", "amount": 140, "unit": "g", "grams": 140 }, "per100Unit": "g", "kcalPer100g": 53, "sugarPer100g": 9.5, "curiosity": "La mandarina es la naranja en pequeño: se pela sola, es más dulce y mantiene la vitamina C. Dos te dan casi la mitad de la del día.", "per100g": { "a": 34, "e": 0.2, "c": 26.7, "b1": 0.058, "b2": 0.036, "b3": 0.376, "b5": 0.216, "b6": 0.078, "b7": 0.1, "b9": 16, "ca": 37, "fe": 0.15, "mg": 12, "p": 20, "potasio": 166, "zn": 0.07, "cu": 0.042, "mn": 0.039, "se": 0.1, "proteina": 0.81, "fibra": 1.8, "omega3": 0.018, "omega6": 0.048 }, "perServing": { "a": 47.6, "e": 0.28, "c": 37.38, "b1": 0.0812, "b2": 0.0504, "b3": 0.5264, "b5": 0.3024, "b6": 0.1092, "b7": 0.14, "b9": 22.4, "ca": 51.8, "fe": 0.21, "mg": 16.8, "p": 28, "potasio": 232.4, "zn": 0.098, "cu": 0.0588, "mn": 0.0546, "se": 0.14, "proteina": 1.134, "fibra": 2.52, "omega3": 0.0252, "omega6": 0.0672 }, "percentVrnPerServing": { "a": 5.95, "e": 2.33, "c": 46.73, "b1": 7.38, "b2": 3.6, "b3": 3.29, "b5": 5.04, "b6": 7.8, "b7": 0.28, "b9": 11.2, "ca": 6.48, "fe": 1.5, "mg": 4.48, "p": 4, "potasio": 11.62, "zn": 0.98, "cu": 5.88, "mn": 2.73, "se": 0.25, "proteina": 2.27, "fibra": 10.08, "omega3": 1.26, "omega6": 0.67 }, "url": "https://gverse.pages.dev/vitaminas/frutas/mandarina/" }, { "id": "fresa", "name": "Fresa", "category": "fruta", "categoryName": "Frutas", "emoji": "🍓", "color": "#FF4D6D", "season": "Primavera", "serving": { "label": "1 bol de fresas", "amount": 150, "unit": "g", "grams": 150 }, "per100Unit": "g", "kcalPer100g": 32, "sugarPer100g": 4.9, "curiosity": "Es de las pocas frutas con un extra de vitamina C por caloría: 100 g cubren casi el 75 % de lo que necesitas al día por unas 32 kcal.", "per100g": { "a": 1, "e": 0.29, "k": 2.2, "c": 58.8, "b1": 0.024, "b2": 0.022, "b3": 0.386, "b5": 0.125, "b6": 0.047, "b7": 0.4, "b9": 24, "ca": 16, "fe": 0.41, "mg": 13, "p": 24, "potasio": 153, "zn": 0.14, "cu": 0.048, "mn": 0.386, "se": 0.4, "proteina": 0.67, "fibra": 2, "omega3": 0.065, "omega6": 0.09 }, "perServing": { "a": 1.5, "e": 0.435, "k": 3.3, "c": 88.2, "b1": 0.036, "b2": 0.033, "b3": 0.579, "b5": 0.1875, "b6": 0.0705, "b7": 0.6, "b9": 36, "ca": 24, "fe": 0.615, "mg": 19.5, "p": 36, "potasio": 229.5, "zn": 0.21, "cu": 0.072, "mn": 0.579, "se": 0.6, "proteina": 1.005, "fibra": 3, "omega3": 0.0975, "omega6": 0.135 }, "percentVrnPerServing": { "a": 0.19, "e": 3.62, "k": 4.4, "c": 110.25, "b1": 3.27, "b2": 2.36, "b3": 3.62, "b5": 3.13, "b6": 5.04, "b7": 1.2, "b9": 18, "ca": 3, "fe": 4.39, "mg": 5.2, "p": 5.14, "potasio": 11.47, "zn": 2.1, "cu": 7.2, "mn": 28.95, "se": 1.09, "proteina": 2.01, "fibra": 12, "omega3": 4.88, "omega6": 1.35 }, "url": "https://gverse.pages.dev/vitaminas/frutas/fresa/" }, { "id": "kiwi", "name": "Kiwi", "category": "fruta", "categoryName": "Frutas", "emoji": "🥝", "color": "#7CB342", "season": "Otoño · Invierno", "serving": { "label": "2 kiwis", "amount": 150, "unit": "g", "grams": 150 }, "per100Unit": "g", "kcalPer100g": 61, "sugarPer100g": 9, "curiosity": "Es uno de los grandes de la vitamina C: más del doble que la naranja por 100 g. Con dos kiwis te pasas de la dosis diaria.", "per100g": { "a": 4, "e": 1.46, "k": 40.3, "c": 92.7, "b1": 0.027, "b2": 0.025, "b3": 0.341, "b5": 0.183, "b6": 0.063, "b7": 0.3, "b9": 25, "ca": 34, "fe": 0.31, "mg": 17, "p": 34, "potasio": 312, "zn": 0.14, "cu": 0.13, "mn": 0.098, "se": 0.2, "proteina": 1.14, "fibra": 3, "omega3": 0.042, "omega6": 0.246 }, "perServing": { "a": 6, "e": 2.19, "k": 60.45, "c": 139.05, "b1": 0.0405, "b2": 0.0375, "b3": 0.5115, "b5": 0.2745, "b6": 0.0945, "b7": 0.45, "b9": 37.5, "ca": 51, "fe": 0.465, "mg": 25.5, "p": 51, "potasio": 468, "zn": 0.21, "cu": 0.195, "mn": 0.147, "se": 0.3, "proteina": 1.71, "fibra": 4.5, "omega3": 0.063, "omega6": 0.369 }, "percentVrnPerServing": { "a": 0.75, "e": 18.25, "k": 80.6, "c": 173.81, "b1": 3.68, "b2": 2.68, "b3": 3.2, "b5": 4.57, "b6": 6.75, "b7": 0.9, "b9": 18.75, "ca": 6.38, "fe": 3.32, "mg": 6.8, "p": 7.29, "potasio": 23.4, "zn": 2.1, "cu": 19.5, "mn": 7.35, "se": 0.55, "proteina": 3.42, "fibra": 18, "omega3": 3.15, "omega6": 3.69 }, "url": "https://gverse.pages.dev/vitaminas/frutas/kiwi/" }, { "id": "platano", "name": "Plátano", "category": "fruta", "categoryName": "Frutas", "emoji": "🍌", "color": "#F2C14E", "season": "Todo el año", "serving": { "label": "1 plátano mediano", "amount": 118, "unit": "g", "grams": 118 }, "per100Unit": "g", "kcalPer100g": 89, "sugarPer100g": 12.2, "curiosity": "Todos lo asocian al potasio, pero su vitamina estrella es la B6: uno solo cubre casi un tercio de lo que necesitas al día.", "per100g": { "a": 3, "e": 0.1, "k": 0.5, "c": 8.7, "b1": 0.031, "b2": 0.073, "b3": 0.665, "b5": 0.334, "b6": 0.367, "b7": 0.4, "b9": 20, "ca": 5, "fe": 0.26, "mg": 27, "p": 22, "potasio": 358, "zn": 0.15, "cu": 0.078, "mn": 0.27, "se": 1, "proteina": 1.09, "fibra": 2.6, "omega3": 0.027, "omega6": 0.046 }, "perServing": { "a": 3.54, "e": 0.118, "k": 0.59, "c": 10.266, "b1": 0.0366, "b2": 0.0861, "b3": 0.7847, "b5": 0.3941, "b6": 0.4331, "b7": 0.472, "b9": 23.6, "ca": 5.9, "fe": 0.3068, "mg": 31.86, "p": 25.96, "potasio": 422.44, "zn": 0.177, "cu": 0.092, "mn": 0.3186, "se": 1.18, "proteina": 1.2862, "fibra": 3.068, "omega3": 0.0319, "omega6": 0.0543 }, "percentVrnPerServing": { "a": 0.44, "e": 0.98, "k": 0.79, "c": 12.83, "b1": 3.33, "b2": 6.15, "b3": 4.9, "b5": 6.57, "b6": 30.93, "b7": 0.94, "b9": 11.8, "ca": 0.74, "fe": 2.19, "mg": 8.5, "p": 3.71, "potasio": 21.12, "zn": 1.77, "cu": 9.2, "mn": 15.93, "se": 2.15, "proteina": 2.57, "fibra": 12.27, "omega3": 1.59, "omega6": 0.54 }, "url": "https://gverse.pages.dev/vitaminas/frutas/platano/" }, { "id": "manzana", "name": "Manzana", "category": "fruta", "categoryName": "Frutas", "emoji": "🍎", "color": "#E63946", "season": "Otoño", "serving": { "label": "1 manzana mediana", "amount": 182, "unit": "g", "grams": 182 }, "per100Unit": "g", "kcalPer100g": 52, "sugarPer100g": 10.4, "curiosity": "No es una bomba de vitaminas, y no pasa nada: su fuerte es la fibra y los polifenoles. La mitad de los suyos está en la piel, así que no la peles.", "per100g": { "a": 3, "e": 0.18, "k": 2.2, "c": 4.6, "b1": 0.017, "b2": 0.026, "b3": 0.091, "b5": 0.061, "b6": 0.041, "b7": 0.3, "b9": 3, "ca": 6, "fe": 0.12, "mg": 5, "p": 11, "potasio": 107, "zn": 0.04, "cu": 0.027, "mn": 0.035, "proteina": 0.26, "fibra": 2.4, "omega3": 0.009, "omega6": 0.043 }, "perServing": { "a": 5.46, "e": 0.3276, "k": 4.004, "c": 8.372, "b1": 0.0309, "b2": 0.0473, "b3": 0.1656, "b5": 0.111, "b6": 0.0746, "b7": 0.546, "b9": 5.46, "ca": 10.92, "fe": 0.2184, "mg": 9.1, "p": 20.02, "potasio": 194.74, "zn": 0.0728, "cu": 0.0491, "mn": 0.0637, "proteina": 0.4732, "fibra": 4.368, "omega3": 0.0164, "omega6": 0.0783 }, "percentVrnPerServing": { "a": 0.68, "e": 2.73, "k": 5.34, "c": 10.46, "b1": 2.81, "b2": 3.38, "b3": 1.04, "b5": 1.85, "b6": 5.33, "b7": 1.09, "b9": 2.73, "ca": 1.36, "fe": 1.56, "mg": 2.43, "p": 2.86, "potasio": 9.74, "zn": 0.73, "cu": 4.91, "mn": 3.19, "proteina": 0.95, "fibra": 17.47, "omega3": 0.82, "omega6": 0.78 }, "url": "https://gverse.pages.dev/vitaminas/frutas/manzana/" }, { "id": "pera", "name": "Pera", "category": "fruta", "categoryName": "Frutas", "emoji": "🍐", "color": "#A3C644", "season": "Otoño · Invierno", "serving": { "label": "1 pera mediana", "amount": 178, "unit": "g", "grams": 178 }, "per100Unit": "g", "kcalPer100g": 57, "sugarPer100g": 9.8, "curiosity": "Es la fruta tranquila: poca vitamina C, mucha agua y fibra. Perfecta si tu digestión pide suavidad.", "per100g": { "a": 1, "e": 0.12, "k": 4.4, "c": 4.3, "b1": 0.012, "b2": 0.026, "b3": 0.161, "b5": 0.049, "b6": 0.029, "b7": 0.1, "b9": 7, "ca": 9, "fe": 0.18, "mg": 7, "p": 12, "potasio": 116, "zn": 0.1, "cu": 0.082, "mn": 0.048, "se": 0.1, "proteina": 0.36, "fibra": 3.1, "omega3": 0.013, "omega6": 0.093 }, "perServing": { "a": 1.78, "e": 0.2136, "k": 7.832, "c": 7.654, "b1": 0.0214, "b2": 0.0463, "b3": 0.2866, "b5": 0.0872, "b6": 0.0516, "b7": 0.178, "b9": 12.46, "ca": 16.02, "fe": 0.3204, "mg": 12.46, "p": 21.36, "potasio": 206.48, "zn": 0.178, "cu": 0.146, "mn": 0.0854, "se": 0.178, "proteina": 0.6408, "fibra": 5.518, "omega3": 0.0231, "omega6": 0.1655 }, "percentVrnPerServing": { "a": 0.22, "e": 1.78, "k": 10.44, "c": 9.57, "b1": 1.94, "b2": 3.31, "b3": 1.79, "b5": 1.45, "b6": 3.69, "b7": 0.36, "b9": 6.23, "ca": 2, "fe": 2.29, "mg": 3.32, "p": 3.05, "potasio": 10.32, "zn": 1.78, "cu": 14.6, "mn": 4.27, "se": 0.32, "proteina": 1.28, "fibra": 22.07, "omega3": 1.16, "omega6": 1.66 }, "url": "https://gverse.pages.dev/vitaminas/frutas/pera/" }, { "id": "sandia", "name": "Sandía", "category": "fruta", "categoryName": "Frutas", "emoji": "🍉", "color": "#FF5A5F", "season": "Verano", "serving": { "label": "1 rodaja de sandía", "amount": 280, "unit": "g", "grams": 280 }, "per100Unit": "g", "kcalPer100g": 30, "sugarPer100g": 6.2, "curiosity": "Su rojo no es vitamina A: es licopeno, un antioxidante. Y aunque por 100 g parezca flojita, una rodaja entera pesa mucho… y suma.", "per100g": { "a": 28, "e": 0.05, "k": 0.1, "c": 8.1, "b1": 0.033, "b2": 0.021, "b3": 0.178, "b5": 0.221, "b6": 0.045, "b7": 0.1, "b9": 3, "ca": 7, "fe": 0.24, "mg": 10, "p": 11, "potasio": 112, "zn": 0.1, "cu": 0.042, "mn": 0.038, "se": 0.4, "proteina": 0.61, "fibra": 0.4, "omega3": 0.016, "omega6": 0.05 }, "perServing": { "a": 78.4, "e": 0.14, "k": 0.28, "c": 22.68, "b1": 0.0924, "b2": 0.0588, "b3": 0.4984, "b5": 0.6188, "b6": 0.126, "b7": 0.28, "b9": 8.4, "ca": 19.6, "fe": 0.672, "mg": 28, "p": 30.8, "potasio": 313.6, "zn": 0.28, "cu": 0.1176, "mn": 0.1064, "se": 1.12, "proteina": 1.708, "fibra": 1.12, "omega3": 0.0448, "omega6": 0.14 }, "percentVrnPerServing": { "a": 9.8, "e": 1.17, "k": 0.37, "c": 28.35, "b1": 8.4, "b2": 4.2, "b3": 3.11, "b5": 10.31, "b6": 9, "b7": 0.56, "b9": 4.2, "ca": 2.45, "fe": 4.8, "mg": 7.47, "p": 4.4, "potasio": 15.68, "zn": 2.8, "cu": 11.76, "mn": 5.32, "se": 2.04, "proteina": 3.42, "fibra": 4.48, "omega3": 2.24, "omega6": 1.4 }, "url": "https://gverse.pages.dev/vitaminas/frutas/sandia/" }, { "id": "uvas", "name": "Uvas", "category": "fruta", "categoryName": "Frutas", "emoji": "🍇", "color": "#8E5AC8", "season": "Finales de verano", "serving": { "label": "1 racimo pequeño", "amount": 100, "unit": "g", "grams": 100 }, "per100Unit": "g", "kcalPer100g": 69, "sugarPer100g": 16.3, "curiosity": "En vitamina C son discretas, pero destacan en vitamina K y en polifenoles. Y sí, el vino no cuenta como ración de fruta.", "per100g": { "a": 3, "e": 0.19, "k": 14.6, "c": 3.2, "b1": 0.069, "b2": 0.07, "b3": 0.188, "b5": 0.05, "b6": 0.086, "b7": 0.1, "b9": 2, "ca": 10, "fe": 0.36, "mg": 7, "p": 20, "potasio": 191, "zn": 0.07, "cu": 0.127, "mn": 0.071, "se": 0.1, "proteina": 0.72, "fibra": 0.9, "omega3": 0.011, "omega6": 0.037 }, "perServing": { "a": 3, "e": 0.19, "k": 14.6, "c": 3.2, "b1": 0.069, "b2": 0.07, "b3": 0.188, "b5": 0.05, "b6": 0.086, "b7": 0.1, "b9": 2, "ca": 10, "fe": 0.36, "mg": 7, "p": 20, "potasio": 191, "zn": 0.07, "cu": 0.127, "mn": 0.071, "se": 0.1, "proteina": 0.72, "fibra": 0.9, "omega3": 0.011, "omega6": 0.037 }, "percentVrnPerServing": { "a": 0.38, "e": 1.58, "k": 19.47, "c": 4, "b1": 6.27, "b2": 5, "b3": 1.18, "b5": 0.83, "b6": 6.14, "b7": 0.2, "b9": 1, "ca": 1.25, "fe": 2.57, "mg": 1.87, "p": 2.86, "potasio": 9.55, "zn": 0.7, "cu": 12.7, "mn": 3.55, "se": 0.18, "proteina": 1.44, "fibra": 3.6, "omega3": 0.55, "omega6": 0.37 }, "url": "https://gverse.pages.dev/vitaminas/frutas/uvas/" }, { "id": "mango", "name": "Mango", "category": "fruta", "categoryName": "Frutas", "emoji": "🥭", "color": "#FFA51F", "season": "Verano", "serving": { "label": "1 mango mediano", "amount": 165, "unit": "g", "grams": 165 }, "per100Unit": "g", "kcalPer100g": 60, "sugarPer100g": 13.7, "curiosity": "Un solo mango supera de largo la vitamina A recomendada para todo un día. También es de las frutas con más folato (B9).", "per100g": { "a": 54, "e": 0.9, "k": 4.2, "c": 36.4, "b1": 0.028, "b2": 0.038, "b3": 0.669, "b5": 0.197, "b6": 0.119, "b7": 0.3, "b9": 43, "ca": 11, "fe": 0.16, "mg": 10, "p": 14, "potasio": 168, "zn": 0.09, "cu": 0.111, "mn": 0.063, "se": 0.6, "proteina": 0.82, "fibra": 1.6, "omega3": 0.051, "omega6": 0.019 }, "perServing": { "a": 89.1, "e": 1.485, "k": 6.93, "c": 60.06, "b1": 0.0462, "b2": 0.0627, "b3": 1.1038, "b5": 0.3251, "b6": 0.1963, "b7": 0.495, "b9": 70.95, "ca": 18.15, "fe": 0.264, "mg": 16.5, "p": 23.1, "potasio": 277.2, "zn": 0.1485, "cu": 0.1832, "mn": 0.104, "se": 0.99, "proteina": 1.353, "fibra": 2.64, "omega3": 0.0841, "omega6": 0.0313 }, "percentVrnPerServing": { "a": 11.14, "e": 12.38, "k": 9.24, "c": 75.08, "b1": 4.2, "b2": 4.48, "b3": 6.9, "b5": 5.42, "b6": 14.02, "b7": 0.99, "b9": 35.48, "ca": 2.27, "fe": 1.89, "mg": 4.4, "p": 3.3, "potasio": 13.86, "zn": 1.48, "cu": 18.32, "mn": 5.2, "se": 1.8, "proteina": 2.71, "fibra": 10.56, "omega3": 4.21, "omega6": 0.31 }, "url": "https://gverse.pages.dev/vitaminas/frutas/mango/" }, { "id": "melocoton", "name": "Melocotón", "category": "fruta", "categoryName": "Frutas", "emoji": "🍑", "color": "#FF8C69", "season": "Verano", "serving": { "label": "1 melocotón mediano", "amount": 150, "unit": "g", "grams": 150 }, "per100Unit": "g", "kcalPer100g": 39, "sugarPer100g": 8.4, "curiosity": "Su piel concentra los carotenos que luego se vuelven vitamina A. Lávalo bien y cómelo con piel: ganas vitamina y fibra.", "per100g": { "a": 16, "e": 0.73, "k": 2.6, "c": 6.6, "b1": 0.024, "b2": 0.031, "b3": 0.806, "b5": 0.153, "b6": 0.025, "b7": 0.2, "b9": 4, "ca": 6, "fe": 0.25, "mg": 9, "p": 20, "potasio": 190, "zn": 0.17, "cu": 0.068, "mn": 0.061, "se": 0.1, "proteina": 0.91, "fibra": 1.5, "omega3": 0.002, "omega6": 0.086 }, "perServing": { "a": 24, "e": 1.095, "k": 3.9, "c": 9.9, "b1": 0.036, "b2": 0.0465, "b3": 1.209, "b5": 0.2295, "b6": 0.0375, "b7": 0.3, "b9": 6, "ca": 9, "fe": 0.375, "mg": 13.5, "p": 30, "potasio": 285, "zn": 0.255, "cu": 0.102, "mn": 0.0915, "se": 0.15, "proteina": 1.365, "fibra": 2.25, "omega3": 0.003, "omega6": 0.129 }, "percentVrnPerServing": { "a": 3, "e": 9.13, "k": 5.2, "c": 12.38, "b1": 3.27, "b2": 3.32, "b3": 7.56, "b5": 3.82, "b6": 2.68, "b7": 0.6, "b9": 3, "ca": 1.13, "fe": 2.68, "mg": 3.6, "p": 4.29, "potasio": 14.25, "zn": 2.55, "cu": 10.2, "mn": 4.58, "se": 0.27, "proteina": 2.73, "fibra": 9, "omega3": 0.15, "omega6": 1.29 }, "url": "https://gverse.pages.dev/vitaminas/frutas/melocoton/" }, { "id": "cereza", "name": "Cereza", "category": "fruta", "categoryName": "Frutas", "emoji": "🍒", "color": "#C2185B", "season": "Primavera · Verano", "serving": { "label": "1 puñado de cerezas", "amount": 80, "unit": "g", "grams": 80 }, "per100Unit": "g", "kcalPer100g": 63, "sugarPer100g": 12.8, "curiosity": "En vitamina C es modesta, pero aporta antocianinas, las responsables de su color. Un puñado (80 g) es una ración estupenda.", "per100g": { "a": 3, "e": 0.07, "k": 2.1, "c": 7, "b1": 0.027, "b2": 0.033, "b3": 0.154, "b5": 0.199, "b6": 0.049, "b7": 0.1, "b9": 4, "ca": 13, "fe": 0.36, "mg": 11, "p": 21, "potasio": 222, "zn": 0.07, "cu": 0.06, "mn": 0.07, "proteina": 1.06, "fibra": 2.1, "omega3": 0.026, "omega6": 0.027 }, "perServing": { "a": 2.4, "e": 0.056, "k": 1.68, "c": 5.6, "b1": 0.0216, "b2": 0.0264, "b3": 0.1232, "b5": 0.1592, "b6": 0.0392, "b7": 0.08, "b9": 3.2, "ca": 10.4, "fe": 0.288, "mg": 8.8, "p": 16.8, "potasio": 177.6, "zn": 0.056, "cu": 0.048, "mn": 0.056, "proteina": 0.848, "fibra": 1.68, "omega3": 0.0208, "omega6": 0.0216 }, "percentVrnPerServing": { "a": 0.3, "e": 0.47, "k": 2.24, "c": 7, "b1": 1.96, "b2": 1.89, "b3": 0.77, "b5": 2.65, "b6": 2.8, "b7": 0.16, "b9": 1.6, "ca": 1.3, "fe": 2.06, "mg": 2.35, "p": 2.4, "potasio": 8.88, "zn": 0.56, "cu": 4.8, "mn": 2.8, "proteina": 1.7, "fibra": 6.72, "omega3": 1.04, "omega6": 0.22 }, "url": "https://gverse.pages.dev/vitaminas/frutas/cereza/" }, { "id": "arandanos", "name": "Arándanos", "category": "fruta", "categoryName": "Frutas", "emoji": "🫐", "color": "#5C6BC0", "season": "Verano", "serving": { "label": "1 puñado de arándanos", "amount": 100, "unit": "g", "grams": 100 }, "per100Unit": "g", "kcalPer100g": 57, "sugarPer100g": 10, "curiosity": "Su fama viene de los antocianos, no de la vitamina C: tienen bastante menos que una fresa. Aun así, un puñado es un buen antioxidante.", "per100g": { "a": 3, "e": 0.57, "k": 19.3, "c": 9.7, "b1": 0.037, "b2": 0.041, "b3": 0.418, "b5": 0.124, "b6": 0.052, "b7": 0.3, "b9": 6, "ca": 6, "fe": 0.28, "mg": 6, "p": 12, "potasio": 77, "zn": 0.16, "cu": 0.057, "mn": 0.336, "se": 0.1, "proteina": 0.74, "fibra": 2.4, "omega3": 0.058, "omega6": 0.088 }, "perServing": { "a": 3, "e": 0.57, "k": 19.3, "c": 9.7, "b1": 0.037, "b2": 0.041, "b3": 0.418, "b5": 0.124, "b6": 0.052, "b7": 0.3, "b9": 6, "ca": 6, "fe": 0.28, "mg": 6, "p": 12, "potasio": 77, "zn": 0.16, "cu": 0.057, "mn": 0.336, "se": 0.1, "proteina": 0.74, "fibra": 2.4, "omega3": 0.058, "omega6": 0.088 }, "percentVrnPerServing": { "a": 0.38, "e": 4.75, "k": 25.73, "c": 12.13, "b1": 3.36, "b2": 2.93, "b3": 2.61, "b5": 2.07, "b6": 3.71, "b7": 0.6, "b9": 3, "ca": 0.75, "fe": 2, "mg": 1.6, "p": 1.71, "potasio": 3.85, "zn": 1.6, "cu": 5.7, "mn": 16.8, "se": 0.18, "proteina": 1.48, "fibra": 9.6, "omega3": 2.9, "omega6": 0.88 }, "url": "https://gverse.pages.dev/vitaminas/frutas/arandanos/" }, { "id": "aguacate", "name": "Aguacate", "category": "fruta", "categoryName": "Frutas", "emoji": "🥑", "color": "#6B8E23", "season": "Todo el año", "serving": { "label": "½ aguacate", "amount": 75, "unit": "g", "grams": 75 }, "per100Unit": "g", "kcalPer100g": 160, "sugarPer100g": 0.7, "curiosity": "Botánicamente es una fruta. Casi no tiene vitamina C, pero es el rey de la vitamina E y del folato entre las frutas de mesa.", "per100g": { "a": 7, "e": 2.07, "k": 21, "c": 10, "b1": 0.067, "b2": 0.13, "b3": 1.738, "b5": 1.389, "b6": 0.257, "b7": 2, "b9": 81, "ca": 12, "fe": 0.55, "mg": 29, "p": 52, "potasio": 485, "zn": 0.64, "cu": 0.19, "mn": 0.142, "se": 0.4, "proteina": 2, "fibra": 6.7, "omega3": 0.11, "omega6": 1.68, "omega9": 9.8 }, "perServing": { "a": 5.25, "e": 1.5525, "k": 15.75, "c": 7.5, "b1": 0.0503, "b2": 0.0975, "b3": 1.3035, "b5": 1.0417, "b6": 0.1928, "b7": 1.5, "b9": 60.75, "ca": 9, "fe": 0.4125, "mg": 21.75, "p": 39, "potasio": 363.75, "zn": 0.48, "cu": 0.1425, "mn": 0.1065, "se": 0.3, "proteina": 1.5, "fibra": 5.025, "omega3": 0.0825, "omega6": 1.26, "omega9": 7.35 }, "percentVrnPerServing": { "a": 0.66, "e": 12.94, "k": 21, "c": 9.38, "b1": 4.57, "b2": 6.96, "b3": 8.15, "b5": 17.36, "b6": 13.77, "b7": 3, "b9": 30.38, "ca": 1.13, "fe": 2.95, "mg": 5.8, "p": 5.57, "potasio": 18.19, "zn": 4.8, "cu": 14.25, "mn": 5.32, "se": 0.55, "proteina": 3, "fibra": 20.1, "omega3": 4.13, "omega6": 12.6 }, "url": "https://gverse.pages.dev/vitaminas/frutas/aguacate/" }, { "id": "granada", "name": "Granada", "category": "fruta", "categoryName": "Frutas", "emoji": null, "color": "#C62828", "season": "Otoño · Invierno", "serving": { "label": "½ granada", "amount": 100, "unit": "g", "grams": 100 }, "per100Unit": "g", "kcalPer100g": 83, "sugarPer100g": 13.7, "curiosity": "Sus granos son arilos: cuanto más rojos, más antocianos. Truco para desgranarla: córtala en cuatro y golpéala con una cuchara de madera.", "per100g": { "e": 0.6, "k": 16.4, "c": 10.2, "b1": 0.067, "b2": 0.053, "b3": 0.293, "b5": 0.596, "b6": 0.075, "b7": 0.3, "b9": 38, "ca": 10, "fe": 0.3, "mg": 12, "p": 36, "potasio": 236, "zn": 0.35, "cu": 0.158, "mn": 0.119, "se": 0.5, "proteina": 1.67, "fibra": 4, "omega3": 0.002, "omega6": 0.079 }, "perServing": { "e": 0.6, "k": 16.4, "c": 10.2, "b1": 0.067, "b2": 0.053, "b3": 0.293, "b5": 0.596, "b6": 0.075, "b7": 0.3, "b9": 38, "ca": 10, "fe": 0.3, "mg": 12, "p": 36, "potasio": 236, "zn": 0.35, "cu": 0.158, "mn": 0.119, "se": 0.5, "proteina": 1.67, "fibra": 4, "omega3": 0.002, "omega6": 0.079 }, "percentVrnPerServing": { "e": 5, "k": 21.87, "c": 12.75, "b1": 6.09, "b2": 3.79, "b3": 1.83, "b5": 9.93, "b6": 5.36, "b7": 0.6, "b9": 19, "ca": 1.25, "fe": 2.14, "mg": 3.2, "p": 5.14, "potasio": 11.8, "zn": 3.5, "cu": 15.8, "mn": 5.95, "se": 0.91, "proteina": 3.34, "fibra": 16, "omega3": 0.1, "omega6": 0.79 }, "url": "https://gverse.pages.dev/vitaminas/frutas/granada/" }, { "id": "papaya", "name": "Papaya", "category": "fruta", "categoryName": "Frutas", "emoji": null, "color": "#FF7043", "season": "Todo el año", "serving": { "label": "½ papaya", "amount": 150, "unit": "g", "grams": 150 }, "per100Unit": "g", "kcalPer100g": 43, "sugarPer100g": 7.8, "curiosity": "Su piel contiene papaína, una enzima que ablanda la carne. Envuelve un filete con piel de papaya y verás.", "per100g": { "a": 47, "e": 0.3, "k": 2.6, "c": 60.9, "b1": 0.023, "b2": 0.027, "b3": 0.357, "b5": 0.191, "b6": 0.038, "b7": 0.2, "b9": 37, "ca": 20, "fe": 0.25, "mg": 21, "p": 10, "potasio": 182, "zn": 0.08, "cu": 0.045, "mn": 0.04, "se": 0.6, "proteina": 0.47, "fibra": 1.7, "omega3": 0.047, "omega6": 0.011 }, "perServing": { "a": 70.5, "e": 0.45, "k": 3.9, "c": 91.35, "b1": 0.0345, "b2": 0.0405, "b3": 0.5355, "b5": 0.2865, "b6": 0.057, "b7": 0.3, "b9": 55.5, "ca": 30, "fe": 0.375, "mg": 31.5, "p": 15, "potasio": 273, "zn": 0.12, "cu": 0.0675, "mn": 0.06, "se": 0.9, "proteina": 0.705, "fibra": 2.55, "omega3": 0.0705, "omega6": 0.0165 }, "percentVrnPerServing": { "a": 8.81, "e": 3.75, "k": 5.2, "c": 114.19, "b1": 3.14, "b2": 2.89, "b3": 3.35, "b5": 4.78, "b6": 4.07, "b7": 0.6, "b9": 27.75, "ca": 3.75, "fe": 2.68, "mg": 8.4, "p": 2.14, "potasio": 13.65, "zn": 1.2, "cu": 6.75, "mn": 3, "se": 1.64, "proteina": 1.41, "fibra": 10.2, "omega3": 3.52, "omega6": 0.17 }, "url": "https://gverse.pages.dev/vitaminas/frutas/papaya/" }, { "id": "caqui", "name": "Caqui (Persimon)", "category": "fruta", "categoryName": "Frutas", "emoji": "🟠", "color": "#E65100", "season": "Otoño (octubre a enero)", "serving": { "label": "1 caqui mediano", "amount": 160, "unit": "g", "grams": 160 }, "per100Unit": "g", "kcalPer100g": 70, "sugarPer100g": 12.5, "curiosity": "La variedad Persimon (de pulpa firme) se somete a un tratamiento natural de atmósfera de CO2 que polimeriza sus taninos solubles, eliminando el sabor astringente sin ablandar la pulpa. Es un auténtico tesoro de provitamina A, luteína y pectina.", "per100g": { "a": 81, "e": 0.73, "k": 2.6, "c": 7.5, "b1": 0.03, "b2": 0.02, "b3": 0.1, "b5": 0.08, "b6": 0.1, "b7": 0.8, "b9": 8, "b12": 0, "ca": 8, "fe": 0.15, "mg": 9, "p": 17, "potasio": 161, "sodio": 1, "zn": 0.11, "cu": 0.11, "mn": 0.35, "se": 0.6, "yodo": 1, "cromo": 0.8, "molibdeno": 1.2, "proteina": 0.58, "fibra": 3.6, "omega3": 0.01, "omega6": 0.04, "omega9": 0.03, "colageno": 0, "colina": 7.6, "triptofano": 7, "creatina": 0, "luteina": 834, "licopeno": 159, "coq10": 0.02 }, "perServing": { "a": 129.6, "e": 1.168, "k": 4.16, "c": 12, "b1": 0.048, "b2": 0.032, "b3": 0.16, "b5": 0.128, "b6": 0.16, "b7": 1.28, "b9": 12.8, "b12": 0, "ca": 12.8, "fe": 0.24, "mg": 14.4, "p": 27.2, "potasio": 257.6, "sodio": 1.6, "zn": 0.176, "cu": 0.176, "mn": 0.56, "se": 0.96, "yodo": 1.6, "cromo": 1.28, "molibdeno": 1.92, "proteina": 0.928, "fibra": 5.76, "omega3": 0.016, "omega6": 0.064, "omega9": 0.048, "colageno": 0, "colina": 12.16, "triptofano": 11.2, "creatina": 0, "luteina": 1334.4, "licopeno": 254.4, "coq10": 0.032 }, "percentVrnPerServing": { "a": 16.2, "e": 9.73, "k": 5.55, "c": 15, "b1": 4.36, "b2": 2.29, "b3": 1, "b5": 2.13, "b6": 11.43, "b7": 2.56, "b9": 6.4, "b12": 0, "ca": 1.6, "fe": 1.71, "mg": 3.84, "p": 3.89, "potasio": 12.88, "sodio": 0.11, "zn": 1.76, "cu": 17.6, "mn": 28, "se": 1.75, "yodo": 1.07, "cromo": 3.2, "molibdeno": 3.84, "proteina": 1.86, "fibra": 23.04, "omega3": 0.8, "omega6": 0.64, "colina": 3.04, "triptofano": 3.73, "creatina": 0, "luteina": 13344, "licopeno": 2544, "coq10": 0.11 }, "url": "https://gverse.pages.dev/vitaminas/frutas/caqui/" }, { "id": "brocoli", "name": "Brócoli", "category": "verdura", "categoryName": "Verduras", "emoji": "🥦", "color": "#2F9E44", "season": "Otoño · Invierno", "serving": { "label": "1 ración de brócoli", "amount": 150, "unit": "g", "grams": 150 }, "per100Unit": "g", "kcalPer100g": 34, "sugarPer100g": 1.7, "curiosity": "Tiene más vitamina C que una naranja por 100 g. Y su sulforafano, un compuesto de azufre, es uno de los fitoquímicos más estudiados.", "per100g": { "a": 31, "e": 0.78, "k": 101.6, "c": 89.2, "b1": 0.071, "b2": 0.117, "b3": 0.639, "b5": 0.573, "b6": 0.175, "b7": 0.1, "b9": 63, "ca": 47, "fe": 0.73, "mg": 21, "p": 66, "potasio": 316, "zn": 0.41, "cu": 0.049, "mn": 0.21, "se": 2.5, "proteina": 2.82, "fibra": 2.6, "omega3": 0.022, "omega6": 0.017 }, "perServing": { "a": 46.5, "e": 1.17, "k": 152.4, "c": 133.8, "b1": 0.1065, "b2": 0.1755, "b3": 0.9585, "b5": 0.8595, "b6": 0.2625, "b7": 0.15, "b9": 94.5, "ca": 70.5, "fe": 1.095, "mg": 31.5, "p": 99, "potasio": 474, "zn": 0.615, "cu": 0.0735, "mn": 0.315, "se": 3.75, "proteina": 4.23, "fibra": 3.9, "omega3": 0.033, "omega6": 0.0255 }, "percentVrnPerServing": { "a": 5.81, "e": 9.75, "k": 203.2, "c": 167.25, "b1": 9.68, "b2": 12.54, "b3": 5.99, "b5": 14.32, "b6": 18.75, "b7": 0.3, "b9": 47.25, "ca": 8.81, "fe": 7.82, "mg": 8.4, "p": 14.14, "potasio": 23.7, "zn": 6.15, "cu": 7.35, "mn": 15.75, "se": 6.82, "proteina": 8.46, "fibra": 15.6, "omega3": 1.65, "omega6": 0.26 }, "url": "https://gverse.pages.dev/vitaminas/verduras/brocoli/" }, { "id": "espinaca", "name": "Espinaca", "category": "verdura", "categoryName": "Verduras", "emoji": "🥬", "color": "#33691E", "season": "Otoño · Invierno · Primavera", "serving": { "label": "1 puñado de espinaca", "amount": 100, "unit": "g", "grams": 100 }, "per100Unit": "g", "kcalPer100g": 23, "sugarPer100g": 0.4, "curiosity": "Su fama de hierro viene de un error de la tabla de 1870, pero sigue siendo una buena fuente. El hierro vegetal se absorbe mejor con limón.", "per100g": { "a": 469, "e": 2.03, "k": 482.9, "c": 28.1, "b1": 0.078, "b2": 0.189, "b3": 0.724, "b5": 0.065, "b6": 0.195, "b7": 0.1, "b9": 194, "ca": 99, "fe": 2.71, "mg": 79, "p": 49, "potasio": 558, "zn": 0.53, "cu": 0.13, "mn": 0.897, "se": 1, "proteina": 2.86, "fibra": 2.2, "omega3": 0.138, "omega6": 0.026 }, "perServing": { "a": 469, "e": 2.03, "k": 482.9, "c": 28.1, "b1": 0.078, "b2": 0.189, "b3": 0.724, "b5": 0.065, "b6": 0.195, "b7": 0.1, "b9": 194, "ca": 99, "fe": 2.71, "mg": 79, "p": 49, "potasio": 558, "zn": 0.53, "cu": 0.13, "mn": 0.897, "se": 1, "proteina": 2.86, "fibra": 2.2, "omega3": 0.138, "omega6": 0.026 }, "percentVrnPerServing": { "a": 58.63, "e": 16.92, "k": 643.87, "c": 35.13, "b1": 7.09, "b2": 13.5, "b3": 4.52, "b5": 1.08, "b6": 13.93, "b7": 0.2, "b9": 97, "ca": 12.38, "fe": 19.36, "mg": 21.07, "p": 7, "potasio": 27.9, "zn": 5.3, "cu": 13, "mn": 44.85, "se": 1.82, "proteina": 5.72, "fibra": 8.8, "omega3": 6.9, "omega6": 0.26 }, "url": "https://gverse.pages.dev/vitaminas/verduras/espinaca/" }, { "id": "pimiento", "name": "Pimiento rojo", "category": "verdura", "categoryName": "Verduras", "emoji": "🫑", "color": "#E53935", "season": "Verano · Otoño", "serving": { "label": "1 pimiento", "amount": 120, "unit": "g", "grams": 120 }, "per100Unit": "g", "kcalPer100g": 31, "sugarPer100g": 4.2, "curiosity": "Es la verdura con más vitamina C: 128 mg por 100 g, más del doble que una naranja. Cuanto más maduro, más dulce y más carotenos.", "per100g": { "a": 157, "e": 1.58, "k": 4.9, "c": 127.7, "b1": 0.054, "b2": 0.085, "b3": 0.979, "b5": 0.317, "b6": 0.291, "b7": 0.1, "b9": 46, "ca": 7, "fe": 0.43, "mg": 12, "p": 26, "potasio": 211, "zn": 0.25, "cu": 0.017, "mn": 0.112, "se": 0.1, "proteina": 0.99, "fibra": 2.1, "omega3": 0.056, "omega6": 0.03 }, "perServing": { "a": 188.4, "e": 1.896, "k": 5.88, "c": 153.24, "b1": 0.0648, "b2": 0.102, "b3": 1.1748, "b5": 0.3804, "b6": 0.3492, "b7": 0.12, "b9": 55.2, "ca": 8.4, "fe": 0.516, "mg": 14.4, "p": 31.2, "potasio": 253.2, "zn": 0.3, "cu": 0.0204, "mn": 0.1344, "se": 0.12, "proteina": 1.188, "fibra": 2.52, "omega3": 0.0672, "omega6": 0.036 }, "percentVrnPerServing": { "a": 23.55, "e": 15.8, "k": 7.84, "c": 191.55, "b1": 5.89, "b2": 7.29, "b3": 7.34, "b5": 6.34, "b6": 24.94, "b7": 0.24, "b9": 27.6, "ca": 1.05, "fe": 3.69, "mg": 3.84, "p": 4.46, "potasio": 12.66, "zn": 3, "cu": 2.04, "mn": 6.72, "se": 0.22, "proteina": 2.38, "fibra": 10.08, "omega3": 3.36, "omega6": 0.36 }, "url": "https://gverse.pages.dev/vitaminas/verduras/pimiento/" }, { "id": "zanahoria", "name": "Zanahoria", "category": "verdura", "categoryName": "Verduras", "emoji": "🥕", "color": "#F57C00", "season": "Todo el año", "serving": { "label": "1 zanahoria", "amount": 80, "unit": "g", "grams": 80 }, "per100Unit": "g", "kcalPer100g": 41, "sugarPer100g": 4.7, "curiosity": "Su naranja es betacaroteno, provitamina A. Cocinarla con un poco de aceite mejora su absorción: es liposoluble.", "per100g": { "a": 835, "e": 0.66, "k": 13.2, "c": 5.9, "b1": 0.066, "b2": 0.058, "b3": 0.983, "b5": 0.273, "b6": 0.138, "b7": 0.1, "b9": 19, "ca": 33, "fe": 0.3, "mg": 12, "p": 35, "potasio": 320, "zn": 0.24, "cu": 0.045, "mn": 0.143, "se": 0.1, "proteina": 0.93, "fibra": 2.8, "omega3": 0.002, "omega6": 0.115 }, "perServing": { "a": 668, "e": 0.528, "k": 10.56, "c": 4.72, "b1": 0.0528, "b2": 0.0464, "b3": 0.7864, "b5": 0.2184, "b6": 0.1104, "b7": 0.08, "b9": 15.2, "ca": 26.4, "fe": 0.24, "mg": 9.6, "p": 28, "potasio": 256, "zn": 0.192, "cu": 0.036, "mn": 0.1144, "se": 0.08, "proteina": 0.744, "fibra": 2.24, "omega3": 0.0016, "omega6": 0.092 }, "percentVrnPerServing": { "a": 83.5, "e": 4.4, "k": 14.08, "c": 5.9, "b1": 4.8, "b2": 3.31, "b3": 4.92, "b5": 3.64, "b6": 7.89, "b7": 0.16, "b9": 7.6, "ca": 3.3, "fe": 1.71, "mg": 2.56, "p": 4, "potasio": 12.8, "zn": 1.92, "cu": 3.6, "mn": 5.72, "se": 0.15, "proteina": 1.49, "fibra": 8.96, "omega3": 0.08, "omega6": 0.92 }, "url": "https://gverse.pages.dev/vitaminas/verduras/zanahoria/" }, { "id": "tomate", "name": "Tomate", "category": "verdura", "categoryName": "Verduras", "emoji": "🍅", "color": "#E8442E", "season": "Verano", "serving": { "label": "1 tomate mediano", "amount": 123, "unit": "g", "grams": 123 }, "per100Unit": "g", "kcalPer100g": 18, "sugarPer100g": 2.6, "curiosity": "En el mercado es una verdura; en botánica, una fruta. Su licopeno se aprovecha mejor cocinado y con un poco de aceite.", "per100g": { "a": 42, "e": 0.54, "k": 7.9, "c": 13.7, "b1": 0.037, "b2": 0.019, "b3": 0.594, "b5": 0.089, "b6": 0.08, "b7": 0.1, "b9": 15, "ca": 10, "fe": 0.27, "mg": 11, "p": 24, "potasio": 237, "zn": 0.17, "cu": 0.059, "mn": 0.114, "proteina": 0.88, "fibra": 1.2, "omega3": 0.003, "omega6": 0.08 }, "perServing": { "a": 51.66, "e": 0.6642, "k": 9.717, "c": 16.851, "b1": 0.0455, "b2": 0.0234, "b3": 0.7306, "b5": 0.1095, "b6": 0.0984, "b7": 0.123, "b9": 18.45, "ca": 12.3, "fe": 0.3321, "mg": 13.53, "p": 29.52, "potasio": 291.51, "zn": 0.2091, "cu": 0.0726, "mn": 0.1402, "proteina": 1.0824, "fibra": 1.476, "omega3": 0.0037, "omega6": 0.0984 }, "percentVrnPerServing": { "a": 6.46, "e": 5.54, "k": 12.96, "c": 21.06, "b1": 4.14, "b2": 1.67, "b3": 4.57, "b5": 1.82, "b6": 7.03, "b7": 0.25, "b9": 9.22, "ca": 1.54, "fe": 2.37, "mg": 3.61, "p": 4.22, "potasio": 14.58, "zn": 2.09, "cu": 7.26, "mn": 7.01, "proteina": 2.16, "fibra": 5.9, "omega3": 0.18, "omega6": 0.98 }, "url": "https://gverse.pages.dev/vitaminas/verduras/tomate/" }, { "id": "calabacin", "name": "Calabacín", "category": "verdura", "categoryName": "Verduras", "emoji": "🥒", "color": "#7CB342", "season": "Verano", "serving": { "label": "½ calabacín", "amount": 100, "unit": "g", "grams": 100 }, "per100Unit": "g", "kcalPer100g": 17, "sugarPer100g": 2.5, "curiosity": "Es agua con fibra y muy pocas calorías: 17 kcal por 100 g. Con piel ganas fibra y no pierdes nada de sabor.", "per100g": { "a": 10, "e": 0.12, "k": 4.3, "c": 17.9, "b1": 0.045, "b2": 0.094, "b3": 0.451, "b5": 0.204, "b6": 0.163, "b9": 24, "ca": 16, "fe": 0.37, "mg": 18, "p": 38, "potasio": 261, "zn": 0.32, "cu": 0.053, "mn": 0.177, "se": 0.2, "proteina": 1.21, "fibra": 1, "omega3": 0.061, "omega6": 0.024 }, "perServing": { "a": 10, "e": 0.12, "k": 4.3, "c": 17.9, "b1": 0.045, "b2": 0.094, "b3": 0.451, "b5": 0.204, "b6": 0.163, "b9": 24, "ca": 16, "fe": 0.37, "mg": 18, "p": 38, "potasio": 261, "zn": 0.32, "cu": 0.053, "mn": 0.177, "se": 0.2, "proteina": 1.21, "fibra": 1, "omega3": 0.061, "omega6": 0.024 }, "percentVrnPerServing": { "a": 1.25, "e": 1, "k": 5.73, "c": 22.37, "b1": 4.09, "b2": 6.71, "b3": 2.82, "b5": 3.4, "b6": 11.64, "b9": 12, "ca": 2, "fe": 2.64, "mg": 4.8, "p": 5.43, "potasio": 13.05, "zn": 3.2, "cu": 5.3, "mn": 8.85, "se": 0.36, "proteina": 2.42, "fibra": 4, "omega3": 3.05, "omega6": 0.24 }, "url": "https://gverse.pages.dev/vitaminas/verduras/calabacin/" }, { "id": "lombarda", "name": "Col lombarda", "category": "verdura", "categoryName": "Verduras", "emoji": "🥬", "color": "#6A1B9A", "season": "Otoño · Invierno", "serving": { "label": "1 puñado de lombarda", "amount": 75, "unit": "g", "grams": 75 }, "per100Unit": "g", "kcalPer100g": 31, "sugarPer100g": 3.8, "curiosity": "Su morado son antocianinas, las mismas que tiñen los arándanos. Cruda mantiene mejor la vitamina C; cocida tiñe el caldo.", "per100g": { "a": 56, "e": 0.11, "k": 38.2, "c": 57, "b1": 0.064, "b2": 0.069, "b3": 0.418, "b5": 0.147, "b6": 0.209, "b9": 18, "ca": 45, "fe": 0.8, "mg": 16, "p": 30, "potasio": 243, "zn": 0.22, "cu": 0.017, "mn": 0.243, "se": 0.3, "proteina": 1.43, "fibra": 2.1, "omega3": 0.015, "omega6": 0.023 }, "perServing": { "a": 42, "e": 0.0825, "k": 28.65, "c": 42.75, "b1": 0.048, "b2": 0.0518, "b3": 0.3135, "b5": 0.1102, "b6": 0.1568, "b9": 13.5, "ca": 33.75, "fe": 0.6, "mg": 12, "p": 22.5, "potasio": 182.25, "zn": 0.165, "cu": 0.0128, "mn": 0.1822, "se": 0.225, "proteina": 1.0725, "fibra": 1.575, "omega3": 0.0112, "omega6": 0.0172 }, "percentVrnPerServing": { "a": 5.25, "e": 0.69, "k": 38.2, "c": 53.44, "b1": 4.36, "b2": 3.7, "b3": 1.96, "b5": 1.84, "b6": 11.2, "b9": 6.75, "ca": 4.22, "fe": 4.29, "mg": 3.2, "p": 3.21, "potasio": 9.11, "zn": 1.65, "cu": 1.28, "mn": 9.11, "se": 0.41, "proteina": 2.15, "fibra": 6.3, "omega3": 0.56, "omega6": 0.17 }, "url": "https://gverse.pages.dev/vitaminas/verduras/lombarda/" }, { "id": "cebolla", "name": "Cebolla", "category": "verdura", "categoryName": "Verduras", "emoji": "🧅", "color": "#C9A227", "season": "Todo el año", "serving": { "label": "½ cebolla", "amount": 55, "unit": "g", "grams": 55 }, "per100Unit": "g", "kcalPer100g": 40, "sugarPer100g": 4.2, "curiosity": "Sus compuestos de azufre son los que hacen llorar y también los que le dan su aroma. Cruda conserva mejor la vitamina C.", "per100g": { "e": 0.02, "k": 0.4, "c": 7.4, "b1": 0.046, "b2": 0.027, "b3": 0.116, "b5": 0.123, "b6": 0.12, "b9": 19, "ca": 23, "fe": 0.21, "mg": 10, "p": 29, "potasio": 146, "zn": 0.17, "cu": 0.039, "mn": 0.129, "se": 0.5, "proteina": 1.1, "fibra": 1.7, "omega3": 0.004, "omega6": 0.013 }, "perServing": { "e": 0.011, "k": 0.22, "c": 4.07, "b1": 0.0253, "b2": 0.0148, "b3": 0.0638, "b5": 0.0677, "b6": 0.066, "b9": 10.45, "ca": 12.65, "fe": 0.1155, "mg": 5.5, "p": 15.95, "potasio": 80.3, "zn": 0.0935, "cu": 0.0215, "mn": 0.071, "se": 0.275, "proteina": 0.605, "fibra": 0.935, "omega3": 0.0022, "omega6": 0.0072 }, "percentVrnPerServing": { "e": 0.09, "k": 0.29, "c": 5.09, "b1": 2.3, "b2": 1.06, "b3": 0.4, "b5": 1.13, "b6": 4.71, "b9": 5.22, "ca": 1.58, "fe": 0.82, "mg": 1.47, "p": 2.28, "potasio": 4.01, "zn": 0.94, "cu": 2.15, "mn": 3.55, "se": 0.5, "proteina": 1.21, "fibra": 3.74, "omega3": 0.11, "omega6": 0.07 }, "url": "https://gverse.pages.dev/vitaminas/verduras/cebolla/" }, { "id": "remolacha", "name": "Remolacha", "category": "verdura", "categoryName": "Verduras", "emoji": "🍠", "color": "#AD1457", "season": "Otoño · Invierno", "serving": { "label": "½ remolacha", "amount": 80, "unit": "g", "grams": 80 }, "per100Unit": "g", "kcalPer100g": 43, "sugarPer100g": 6.8, "curiosity": "Su rojo es betalaína, no antocianina. Puede teñir la orina de rosa sin que pase nada; es el famoso «síndrome de la remolacha».", "per100g": { "a": 2, "e": 0.04, "k": 0.2, "c": 4.9, "b1": 0.031, "b2": 0.04, "b3": 0.334, "b5": 0.155, "b6": 0.067, "b9": 109, "ca": 16, "fe": 0.8, "mg": 23, "p": 40, "potasio": 325, "zn": 0.35, "cu": 0.075, "mn": 0.329, "se": 0.7, "proteina": 1.61, "fibra": 2.8, "omega3": 0.005, "omega6": 0.009 }, "perServing": { "a": 1.6, "e": 0.032, "k": 0.16, "c": 3.92, "b1": 0.0248, "b2": 0.032, "b3": 0.2672, "b5": 0.124, "b6": 0.0536, "b9": 87.2, "ca": 12.8, "fe": 0.64, "mg": 18.4, "p": 32, "potasio": 260, "zn": 0.28, "cu": 0.06, "mn": 0.2632, "se": 0.56, "proteina": 1.288, "fibra": 2.24, "omega3": 0.004, "omega6": 0.0072 }, "percentVrnPerServing": { "a": 0.2, "e": 0.27, "k": 0.21, "c": 4.9, "b1": 2.25, "b2": 2.29, "b3": 1.67, "b5": 2.07, "b6": 3.83, "b9": 43.6, "ca": 1.6, "fe": 4.57, "mg": 4.91, "p": 4.57, "potasio": 13, "zn": 2.8, "cu": 6, "mn": 13.16, "se": 1.02, "proteina": 2.58, "fibra": 8.96, "omega3": 0.2, "omega6": 0.07 }, "url": "https://gverse.pages.dev/vitaminas/verduras/remolacha/" }, { "id": "champinon", "name": "Champiñón", "category": "verdura", "categoryName": "Verduras", "emoji": "🍄", "color": "#8D6E63", "season": "Todo el año", "serving": { "label": "1 ración de champiñones", "amount": 100, "unit": "g", "grams": 100 }, "per100Unit": "g", "kcalPer100g": 22, "sugarPer100g": 1.7, "curiosity": "Es de los pocos alimentos vegetales con vitamina D, sobre todo si ha recibido luz ultravioleta. También aporta bastante B7 y selenio.", "per100g": { "d": 0.2, "e": 0.01, "c": 2.1, "b1": 0.081, "b2": 0.402, "b3": 3.607, "b5": 1.497, "b6": 0.104, "b7": 16, "b9": 17, "ca": 3, "fe": 0.5, "mg": 9, "p": 86, "potasio": 318, "zn": 0.52, "cu": 0.318, "mn": 0.047, "se": 9.3, "proteina": 3.09, "fibra": 1, "omega3": 0.001, "omega6": 0.09 }, "perServing": { "d": 0.2, "e": 0.01, "c": 2.1, "b1": 0.081, "b2": 0.402, "b3": 3.607, "b5": 1.497, "b6": 0.104, "b7": 16, "b9": 17, "ca": 3, "fe": 0.5, "mg": 9, "p": 86, "potasio": 318, "zn": 0.52, "cu": 0.318, "mn": 0.047, "se": 9.3, "proteina": 3.09, "fibra": 1, "omega3": 0.001, "omega6": 0.09 }, "percentVrnPerServing": { "d": 4, "e": 0.08, "c": 2.63, "b1": 7.36, "b2": 28.71, "b3": 22.54, "b5": 24.95, "b6": 7.43, "b7": 32, "b9": 8.5, "ca": 0.38, "fe": 3.57, "mg": 2.4, "p": 12.29, "potasio": 15.9, "zn": 5.2, "cu": 31.8, "mn": 2.35, "se": 16.91, "proteina": 6.18, "fibra": 4, "omega3": 0.05, "omega6": 0.9 }, "url": "https://gverse.pages.dev/vitaminas/verduras/champinon/" }, { "id": "almendra", "name": "Almendra", "category": "seco", "categoryName": "Frutos secos y semillas", "emoji": null, "color": "#C9A227", "season": "Todo el año", "serving": { "label": "1 puñado de almendras", "amount": 30, "unit": "g", "grams": 30 }, "per100Unit": "g", "kcalPer100g": 579, "sugarPer100g": 4.4, "curiosity": "Un puñado (30 g) cubre casi el 60 % de la vitamina E diaria. Y por 100 g tiene más calcio que la leche.", "per100g": { "e": 25.6, "b1": 0.21, "b2": 1.14, "b3": 3.6, "b5": 0.47, "b6": 0.14, "b7": 40, "b9": 44, "ca": 269, "fe": 3.7, "mg": 270, "p": 481, "potasio": 733, "zn": 3.1, "cu": 1.03, "mn": 2.18, "se": 4.1, "proteina": 21.2, "fibra": 12.5, "omega3": 0.003, "omega6": 12.3, "omega9": 33.4 }, "perServing": { "e": 7.68, "b1": 0.063, "b2": 0.342, "b3": 1.08, "b5": 0.141, "b6": 0.042, "b7": 12, "b9": 13.2, "ca": 80.7, "fe": 1.11, "mg": 81, "p": 144.3, "potasio": 219.9, "zn": 0.93, "cu": 0.309, "mn": 0.654, "se": 1.23, "proteina": 6.36, "fibra": 3.75, "omega3": 0.0009, "omega6": 3.69, "omega9": 10.02 }, "percentVrnPerServing": { "e": 64, "b1": 5.73, "b2": 24.43, "b3": 6.75, "b5": 2.35, "b6": 3, "b7": 24, "b9": 6.6, "ca": 10.09, "fe": 7.93, "mg": 21.6, "p": 20.61, "potasio": 11, "zn": 9.3, "cu": 30.9, "mn": 32.7, "se": 2.24, "proteina": 12.72, "fibra": 15, "omega3": 0.04, "omega6": 36.9 }, "url": "https://gverse.pages.dev/vitaminas/frutos-secos/almendra/" }, { "id": "nuez", "name": "Nuez", "category": "seco", "categoryName": "Frutos secos y semillas", "emoji": null, "color": "#A1672F", "season": "Todo el año", "serving": { "label": "1 puñado de nueces", "amount": 30, "unit": "g", "grams": 30 }, "per100Unit": "g", "kcalPer100g": 654, "sugarPer100g": 2.6, "curiosity": "Es el fruto seco con más omega-3 vegetal (ALA). Que se parezca a un cerebro es casualidad; su perfil de grasas, no.", "per100g": { "a": 1, "e": 0.7, "k": 2.7, "c": 1.3, "b1": 0.34, "b2": 0.15, "b3": 1.1, "b5": 0.57, "b6": 0.54, "b7": 19, "b9": 98, "ca": 98, "fe": 2.9, "mg": 158, "p": 346, "potasio": 441, "zn": 3.1, "cu": 1.59, "mn": 3.41, "se": 4.9, "proteina": 15.2, "fibra": 6.7, "omega3": 9.08, "omega6": 38.1, "omega9": 8.9 }, "perServing": { "a": 0.3, "e": 0.21, "k": 0.81, "c": 0.39, "b1": 0.102, "b2": 0.045, "b3": 0.33, "b5": 0.171, "b6": 0.162, "b7": 5.7, "b9": 29.4, "ca": 29.4, "fe": 0.87, "mg": 47.4, "p": 103.8, "potasio": 132.3, "zn": 0.93, "cu": 0.477, "mn": 1.023, "se": 1.47, "proteina": 4.56, "fibra": 2.01, "omega3": 2.724, "omega6": 11.43, "omega9": 2.67 }, "percentVrnPerServing": { "a": 0.04, "e": 1.75, "k": 1.08, "c": 0.49, "b1": 9.27, "b2": 3.21, "b3": 2.06, "b5": 2.85, "b6": 11.57, "b7": 11.4, "b9": 14.7, "ca": 3.67, "fe": 6.21, "mg": 12.64, "p": 14.83, "potasio": 6.62, "zn": 9.3, "cu": 47.7, "mn": 51.15, "se": 2.67, "proteina": 9.12, "fibra": 8.04, "omega3": 136.2, "omega6": 114.3 }, "url": "https://gverse.pages.dev/vitaminas/frutos-secos/nuez/" }, { "id": "avellana", "name": "Avellana", "category": "seco", "categoryName": "Frutos secos y semillas", "emoji": null, "color": "#8B5A2B", "season": "Todo el año", "serving": { "label": "1 puñado de avellanas", "amount": 30, "unit": "g", "grams": 30 }, "per100Unit": "g", "kcalPer100g": 628, "sugarPer100g": 4.3, "curiosity": "Tiene más folato que muchas verduras: 113 µg por 100 g. Es la base del praliné y de cualquier crema de avellanas.", "per100g": { "a": 1, "e": 15, "k": 14.2, "c": 6.3, "b1": 0.64, "b2": 0.11, "b3": 1.8, "b5": 0.92, "b6": 0.56, "b7": 76, "b9": 113, "ca": 114, "fe": 4.7, "mg": 163, "p": 290, "potasio": 680, "zn": 2.45, "cu": 1.73, "mn": 6.18, "se": 2.4, "proteina": 15, "fibra": 9.7, "omega3": 0.087, "omega6": 7.92, "omega9": 45.7 }, "perServing": { "a": 0.3, "e": 4.5, "k": 4.26, "c": 1.89, "b1": 0.192, "b2": 0.033, "b3": 0.54, "b5": 0.276, "b6": 0.168, "b7": 22.8, "b9": 33.9, "ca": 34.2, "fe": 1.41, "mg": 48.9, "p": 87, "potasio": 204, "zn": 0.735, "cu": 0.519, "mn": 1.854, "se": 0.72, "proteina": 4.5, "fibra": 2.91, "omega3": 0.0261, "omega6": 2.376, "omega9": 13.71 }, "percentVrnPerServing": { "a": 0.04, "e": 37.5, "k": 5.68, "c": 2.36, "b1": 17.45, "b2": 2.36, "b3": 3.38, "b5": 4.6, "b6": 12, "b7": 45.6, "b9": 16.95, "ca": 4.28, "fe": 10.07, "mg": 13.04, "p": 12.43, "potasio": 10.2, "zn": 7.35, "cu": 51.9, "mn": 92.7, "se": 1.31, "proteina": 9, "fibra": 11.64, "omega3": 1.3, "omega6": 23.76 }, "url": "https://gverse.pages.dev/vitaminas/frutos-secos/avellana/" }, { "id": "pistacho", "name": "Pistacho", "category": "seco", "categoryName": "Frutos secos y semillas", "emoji": null, "color": "#7CB342", "season": "Todo el año", "serving": { "label": "1 puñado de pistachos", "amount": 30, "unit": "g", "grams": 30 }, "per100Unit": "g", "kcalPer100g": 560, "sugarPer100g": 7.7, "curiosity": "Es el fruto seco con más potasio: 1.025 mg por 100 g, casi el triple que un plátano. Y el único que se abre solo al tostarlo.", "per100g": { "a": 26, "e": 2.9, "k": 13.2, "c": 5.6, "b1": 0.87, "b2": 0.16, "b3": 1.3, "b5": 0.52, "b6": 1.7, "b7": 20, "b9": 51, "ca": 105, "fe": 3.9, "mg": 121, "p": 469, "potasio": 1025, "zn": 2.2, "cu": 1.3, "mn": 1.2, "se": 7, "proteina": 20.2, "fibra": 10.6, "omega3": 0.254, "omega6": 13.2, "omega9": 23.8 }, "perServing": { "a": 7.8, "e": 0.87, "k": 3.96, "c": 1.68, "b1": 0.261, "b2": 0.048, "b3": 0.39, "b5": 0.156, "b6": 0.51, "b7": 6, "b9": 15.3, "ca": 31.5, "fe": 1.17, "mg": 36.3, "p": 140.7, "potasio": 307.5, "zn": 0.66, "cu": 0.39, "mn": 0.36, "se": 2.1, "proteina": 6.06, "fibra": 3.18, "omega3": 0.0762, "omega6": 3.96, "omega9": 7.14 }, "percentVrnPerServing": { "a": 0.97, "e": 7.25, "k": 5.28, "c": 2.1, "b1": 23.73, "b2": 3.43, "b3": 2.44, "b5": 2.6, "b6": 36.43, "b7": 12, "b9": 7.65, "ca": 3.94, "fe": 8.36, "mg": 9.68, "p": 20.1, "potasio": 15.38, "zn": 6.6, "cu": 39, "mn": 18, "se": 3.82, "proteina": 12.12, "fibra": 12.72, "omega3": 3.81, "omega6": 39.6 }, "url": "https://gverse.pages.dev/vitaminas/frutos-secos/pistacho/" }, { "id": "anacardo", "name": "Anacardo", "category": "seco", "categoryName": "Frutos secos y semillas", "emoji": null, "color": "#D9A441", "season": "Todo el año", "serving": { "label": "1 puñado de anacardos", "amount": 30, "unit": "g", "grams": 30 }, "per100Unit": "g", "kcalPer100g": 553, "sugarPer100g": 5.9, "curiosity": "Mucho magnesio y zinc. Crudo no se come: se cuece al vapor para quitarle el urushiol, la misma sustancia que pica en la hiedra.", "per100g": { "e": 0.9, "k": 34.1, "c": 0.5, "b1": 0.42, "b2": 0.06, "b3": 1.1, "b5": 0.86, "b6": 0.42, "b7": 30, "b9": 25, "ca": 37, "fe": 6.7, "mg": 292, "p": 593, "potasio": 660, "zn": 5.8, "cu": 2.19, "mn": 1.66, "se": 19.9, "proteina": 18.2, "fibra": 3.3, "omega3": 0.062, "omega6": 7.78, "omega9": 23.8 }, "perServing": { "e": 0.27, "k": 10.23, "c": 0.15, "b1": 0.126, "b2": 0.018, "b3": 0.33, "b5": 0.258, "b6": 0.126, "b7": 9, "b9": 7.5, "ca": 11.1, "fe": 2.01, "mg": 87.6, "p": 177.9, "potasio": 198, "zn": 1.74, "cu": 0.657, "mn": 0.498, "se": 5.97, "proteina": 5.46, "fibra": 0.99, "omega3": 0.0186, "omega6": 2.334, "omega9": 7.14 }, "percentVrnPerServing": { "e": 2.25, "k": 13.64, "c": 0.19, "b1": 11.45, "b2": 1.29, "b3": 2.06, "b5": 4.3, "b6": 9, "b7": 18, "b9": 3.75, "ca": 1.39, "fe": 14.36, "mg": 23.36, "p": 25.41, "potasio": 9.9, "zn": 17.4, "cu": 65.7, "mn": 24.9, "se": 10.85, "proteina": 10.92, "fibra": 3.96, "omega3": 0.93, "omega6": 23.34 }, "url": "https://gverse.pages.dev/vitaminas/frutos-secos/anacardo/" }, { "id": "nuez-brasil", "name": "Nuez de Brasil", "category": "seco", "categoryName": "Frutos secos y semillas", "emoji": null, "color": "#6D4C41", "season": "Todo el año", "serving": { "label": "1 puñado de nueces de Brasil", "amount": 30, "unit": "g", "grams": 30 }, "per100Unit": "g", "kcalPer100g": 659, "sugarPer100g": 2.3, "curiosity": "Dos nueces cubren de sobra el selenio del día, y un puñado puede pasarse del techo. No es un fruto seco para picar a diario.", "per100g": { "e": 5.7, "c": 0.7, "b1": 0.62, "b2": 0.04, "b3": 0.3, "b5": 0.18, "b6": 0.1, "b7": 20, "b9": 22, "ca": 160, "fe": 2.4, "mg": 376, "p": 725, "potasio": 659, "zn": 4.1, "cu": 1.74, "mn": 1.22, "se": 1917, "proteina": 14.3, "fibra": 7.5, "omega3": 0.018, "omega6": 24.4, "omega9": 24.5 }, "perServing": { "e": 1.71, "c": 0.21, "b1": 0.186, "b2": 0.012, "b3": 0.09, "b5": 0.054, "b6": 0.03, "b7": 6, "b9": 6.6, "ca": 48, "fe": 0.72, "mg": 112.8, "p": 217.5, "potasio": 197.7, "zn": 1.23, "cu": 0.522, "mn": 0.366, "se": 575.1, "proteina": 4.29, "fibra": 2.25, "omega3": 0.0054, "omega6": 7.32, "omega9": 7.35 }, "percentVrnPerServing": { "e": 14.25, "c": 0.26, "b1": 16.91, "b2": 0.86, "b3": 0.56, "b5": 0.9, "b6": 2.14, "b7": 12, "b9": 3.3, "ca": 6, "fe": 5.14, "mg": 30.08, "p": 31.07, "potasio": 9.88, "zn": 12.3, "cu": 52.2, "mn": 18.3, "se": 1045.64, "proteina": 8.58, "fibra": 9, "omega3": 0.27, "omega6": 73.2 }, "url": "https://gverse.pages.dev/vitaminas/frutos-secos/nuez-brasil/" }, { "id": "cacahuete", "name": "Cacahuete", "category": "seco", "categoryName": "Frutos secos y semillas", "emoji": "🥜", "color": "#B5651D", "season": "Todo el año", "serving": { "label": "1 puñado de cacahuetes", "amount": 30, "unit": "g", "grams": 30 }, "per100Unit": "g", "kcalPer100g": 567, "sugarPer100g": 4.7, "curiosity": "Botánicamente es una legumbre, no un fruto seco. Tiene más proteína que muchos frutos secos y bastante folato.", "per100g": { "e": 8.3, "b1": 0.64, "b2": 0.14, "b3": 12.1, "b5": 1.77, "b6": 0.35, "b7": 34, "b9": 240, "ca": 92, "fe": 4.6, "mg": 168, "p": 376, "potasio": 705, "zn": 3.3, "cu": 1.14, "mn": 1.93, "se": 7.2, "proteina": 25.8, "fibra": 8.5, "omega3": 0.003, "omega6": 15.6, "omega9": 24.4 }, "perServing": { "e": 2.49, "b1": 0.192, "b2": 0.042, "b3": 3.63, "b5": 0.531, "b6": 0.105, "b7": 10.2, "b9": 72, "ca": 27.6, "fe": 1.38, "mg": 50.4, "p": 112.8, "potasio": 211.5, "zn": 0.99, "cu": 0.342, "mn": 0.579, "se": 2.16, "proteina": 7.74, "fibra": 2.55, "omega3": 0.0009, "omega6": 4.68, "omega9": 7.32 }, "percentVrnPerServing": { "e": 20.75, "b1": 17.45, "b2": 3, "b3": 22.69, "b5": 8.85, "b6": 7.5, "b7": 20.4, "b9": 36, "ca": 3.45, "fe": 9.86, "mg": 13.44, "p": 16.11, "potasio": 10.57, "zn": 9.9, "cu": 34.2, "mn": 28.95, "se": 3.93, "proteina": 15.48, "fibra": 10.2, "omega3": 0.04, "omega6": 46.8 }, "url": "https://gverse.pages.dev/vitaminas/frutos-secos/cacahuete/" }, { "id": "pipas", "name": "Pipas de girasol", "category": "seco", "categoryName": "Frutos secos y semillas", "emoji": null, "color": "#E8A33D", "season": "Todo el año", "serving": { "label": "1 puñado de pipas", "amount": 30, "unit": "g", "grams": 30 }, "per100Unit": "g", "kcalPer100g": 584, "sugarPer100g": 2.6, "curiosity": "Son la bomba de vitamina E: 35 mg por 100 g. Un puñado cubre de sobra el día… y casi el techo.", "per100g": { "a": 3, "e": 35, "k": 2.7, "c": 1.4, "b1": 1.5, "b2": 0.36, "b3": 8.3, "b5": 1.13, "b6": 1.35, "b7": 66, "b9": 227, "ca": 78, "fe": 5.2, "mg": 325, "p": 660, "potasio": 645, "zn": 5, "cu": 1.8, "mn": 1.95, "se": 53, "proteina": 20.8, "fibra": 8.6, "omega3": 0.074, "omega6": 23, "omega9": 18.2 }, "perServing": { "a": 0.9, "e": 10.5, "k": 0.81, "c": 0.42, "b1": 0.45, "b2": 0.108, "b3": 2.49, "b5": 0.339, "b6": 0.405, "b7": 19.8, "b9": 68.1, "ca": 23.4, "fe": 1.56, "mg": 97.5, "p": 198, "potasio": 193.5, "zn": 1.5, "cu": 0.54, "mn": 0.585, "se": 15.9, "proteina": 6.24, "fibra": 2.58, "omega3": 0.0222, "omega6": 6.9, "omega9": 5.46 }, "percentVrnPerServing": { "a": 0.11, "e": 87.5, "k": 1.08, "c": 0.52, "b1": 40.91, "b2": 7.71, "b3": 15.56, "b5": 5.65, "b6": 28.93, "b7": 39.6, "b9": 34.05, "ca": 2.92, "fe": 11.14, "mg": 26, "p": 28.29, "potasio": 9.68, "zn": 15, "cu": 54, "mn": 29.25, "se": 28.91, "proteina": 12.48, "fibra": 10.32, "omega3": 1.11, "omega6": 69 }, "url": "https://gverse.pages.dev/vitaminas/frutos-secos/pipas/" }, { "id": "calabaza", "name": "Semillas de calabaza", "category": "seco", "categoryName": "Frutos secos y semillas", "emoji": null, "color": "#6B8E23", "season": "Todo el año", "serving": { "label": "1 puñado de pipas de calabaza", "amount": 30, "unit": "g", "grams": 30 }, "per100Unit": "g", "kcalPer100g": 559, "sugarPer100g": 1.4, "curiosity": "Récord de magnesio y zinc entre los frutos secos. Y sí, son semillas: la calabaza es la que es fruta.", "per100g": { "a": 1, "e": 2.2, "k": 7.3, "c": 1.9, "b1": 0.27, "b2": 0.15, "b3": 4.9, "b5": 0.75, "b6": 0.14, "b7": 20, "b9": 58, "ca": 46, "fe": 8.8, "mg": 592, "p": 1233, "potasio": 809, "zn": 7.8, "cu": 1.34, "mn": 4.54, "se": 9.4, "proteina": 30.2, "fibra": 6, "omega3": 0.12, "omega6": 20.7, "omega9": 24.1 }, "perServing": { "a": 0.3, "e": 0.66, "k": 2.19, "c": 0.57, "b1": 0.081, "b2": 0.045, "b3": 1.47, "b5": 0.225, "b6": 0.042, "b7": 6, "b9": 17.4, "ca": 13.8, "fe": 2.64, "mg": 177.6, "p": 369.9, "potasio": 242.7, "zn": 2.34, "cu": 0.402, "mn": 1.362, "se": 2.82, "proteina": 9.06, "fibra": 1.8, "omega3": 0.036, "omega6": 6.21, "omega9": 7.23 }, "percentVrnPerServing": { "a": 0.04, "e": 5.5, "k": 2.92, "c": 0.71, "b1": 7.36, "b2": 3.21, "b3": 9.19, "b5": 3.75, "b6": 3, "b7": 12, "b9": 8.7, "ca": 1.73, "fe": 18.86, "mg": 47.36, "p": 52.84, "potasio": 12.13, "zn": 23.4, "cu": 40.2, "mn": 68.1, "se": 5.13, "proteina": 18.12, "fibra": 7.2, "omega3": 1.8, "omega6": 62.1 }, "url": "https://gverse.pages.dev/vitaminas/frutos-secos/calabaza/" }, { "id": "chia", "name": "Semillas de chía", "category": "seco", "categoryName": "Frutos secos y semillas", "emoji": null, "color": "#5C6BC0", "season": "Todo el año", "serving": { "label": "1 cucharada de chía", "amount": 15, "unit": "g", "grams": 15 }, "per100Unit": "g", "kcalPer100g": 486, "sugarPer100g": 0, "curiosity": "Su nombre viene del náhuatl chian, «aceitoso». Es una de las mayores fuentes vegetales de omega-3 ALA y forma un gel que sacia.", "per100g": { "e": 0.5, "c": 1.6, "b1": 0.62, "b2": 0.17, "b3": 8.83, "b5": 0.73, "b6": 0.12, "b7": 20, "b9": 49, "ca": 631, "fe": 7.7, "mg": 335, "p": 860, "potasio": 407, "zn": 4.6, "cu": 0.92, "mn": 2.72, "se": 55.2, "proteina": 16.5, "fibra": 34.4, "omega3": 17.8, "omega6": 5.8, "omega9": 2.1 }, "perServing": { "e": 0.075, "c": 0.24, "b1": 0.093, "b2": 0.0255, "b3": 1.3245, "b5": 0.1095, "b6": 0.018, "b7": 3, "b9": 7.35, "ca": 94.65, "fe": 1.155, "mg": 50.25, "p": 129, "potasio": 61.05, "zn": 0.69, "cu": 0.138, "mn": 0.408, "se": 8.28, "proteina": 2.475, "fibra": 5.16, "omega3": 2.67, "omega6": 0.87, "omega9": 0.315 }, "percentVrnPerServing": { "e": 0.63, "c": 0.3, "b1": 8.45, "b2": 1.82, "b3": 8.28, "b5": 1.82, "b6": 1.29, "b7": 6, "b9": 3.67, "ca": 11.83, "fe": 8.25, "mg": 13.4, "p": 18.43, "potasio": 3.05, "zn": 6.9, "cu": 13.8, "mn": 20.4, "se": 15.05, "proteina": 4.95, "fibra": 20.64, "omega3": 133.5, "omega6": 8.7 }, "url": "https://gverse.pages.dev/vitaminas/frutos-secos/chia/" }, { "id": "lino", "name": "Semillas de lino", "category": "seco", "categoryName": "Frutos secos y semillas", "emoji": null, "color": "#8D6E63", "season": "Todo el año", "serving": { "label": "1 cucharada de lino molido", "amount": 15, "unit": "g", "grams": 15 }, "per100Unit": "g", "kcalPer100g": 534, "sugarPer100g": 1.5, "curiosity": "Su omega-3 se estropea con la luz y el calor: guárdalo molido en el congelador o en un bote opaco. Entero no se digiere.", "per100g": { "e": 0.31, "k": 4.3, "c": 0.6, "b1": 1.64, "b2": 0.16, "b3": 3.08, "b5": 0.99, "b6": 0.47, "b7": 20, "b9": 87, "ca": 255, "fe": 5.7, "mg": 392, "p": 642, "potasio": 813, "zn": 4.34, "cu": 1.22, "mn": 2.48, "se": 25.4, "proteina": 18.3, "fibra": 27.3, "omega3": 22.8, "omega6": 5.9, "omega9": 7.4 }, "perServing": { "e": 0.0465, "k": 0.645, "c": 0.09, "b1": 0.246, "b2": 0.024, "b3": 0.462, "b5": 0.1485, "b6": 0.0705, "b7": 3, "b9": 13.05, "ca": 38.25, "fe": 0.855, "mg": 58.8, "p": 96.3, "potasio": 121.95, "zn": 0.651, "cu": 0.183, "mn": 0.372, "se": 3.81, "proteina": 2.745, "fibra": 4.095, "omega3": 3.42, "omega6": 0.885, "omega9": 1.11 }, "percentVrnPerServing": { "e": 0.39, "k": 0.86, "c": 0.11, "b1": 22.36, "b2": 1.71, "b3": 2.89, "b5": 2.47, "b6": 5.04, "b7": 6, "b9": 6.53, "ca": 4.78, "fe": 6.11, "mg": 15.68, "p": 13.76, "potasio": 6.1, "zn": 6.51, "cu": 18.3, "mn": 18.6, "se": 6.93, "proteina": 5.49, "fibra": 16.38, "omega3": 171, "omega6": 8.85 }, "url": "https://gverse.pages.dev/vitaminas/frutos-secos/lino/" }, { "id": "sesamo", "name": "Sésamo", "category": "seco", "categoryName": "Frutos secos y semillas", "emoji": null, "color": "#D9A441", "season": "Todo el año", "serving": { "label": "1 cucharada de sésamo", "amount": 15, "unit": "g", "grams": 15 }, "per100Unit": "g", "kcalPer100g": 573, "sugarPer100g": 0.3, "curiosity": "Es la semilla con más calcio: 975 mg por 100 g. Tostarlo libera el aroma y ayuda a aprovechar sus minerales.", "per100g": { "e": 0.25, "b1": 0.79, "b2": 0.25, "b3": 4.5, "b5": 0.05, "b6": 0.79, "b7": 20, "b9": 97, "ca": 975, "fe": 14.6, "mg": 351, "p": 629, "potasio": 468, "zn": 7.8, "cu": 4.08, "mn": 2.46, "se": 5.7, "proteina": 17.7, "fibra": 11.8, "omega3": 0.27, "omega6": 21.4, "omega9": 18.6 }, "perServing": { "e": 0.0375, "b1": 0.1185, "b2": 0.0375, "b3": 0.675, "b5": 0.0075, "b6": 0.1185, "b7": 3, "b9": 14.55, "ca": 146.25, "fe": 2.19, "mg": 52.65, "p": 94.35, "potasio": 70.2, "zn": 1.17, "cu": 0.612, "mn": 0.369, "se": 0.855, "proteina": 2.655, "fibra": 1.77, "omega3": 0.0405, "omega6": 3.21, "omega9": 2.79 }, "percentVrnPerServing": { "e": 0.31, "b1": 10.77, "b2": 2.68, "b3": 4.22, "b5": 0.13, "b6": 8.46, "b7": 6, "b9": 7.28, "ca": 18.28, "fe": 15.64, "mg": 14.04, "p": 13.48, "potasio": 3.51, "zn": 11.7, "cu": 61.2, "mn": 18.45, "se": 1.55, "proteina": 5.31, "fibra": 7.08, "omega3": 2.03, "omega6": 32.1 }, "url": "https://gverse.pages.dev/vitaminas/frutos-secos/sesamo/" }, { "id": "lentejas", "name": "Lentejas cocidas", "category": "legumbre", "categoryName": "Legumbres", "emoji": "🫘", "color": "#8D6E63", "season": "Todo el año", "serving": { "label": "1 plato de lentejas", "amount": 150, "unit": "g", "grams": 150 }, "per100Unit": "g", "kcalPer100g": 116, "sugarPer100g": 1.8, "curiosity": "Son la legumbre con más folato: 181 µg por 100 g cocidas. Y su hierro se absorbe mejor con un chorrito de limón.", "per100g": { "e": 0.11, "k": 1.7, "c": 1.5, "b1": 0.169, "b2": 0.073, "b3": 1.06, "b5": 0.638, "b6": 0.178, "b7": 5, "b9": 181, "ca": 19, "fe": 3.3, "mg": 36, "p": 180, "potasio": 369, "zn": 1.27, "cu": 0.251, "mn": 0.494, "se": 2.8, "proteina": 9.02, "fibra": 7.9, "omega3": 0.037, "omega6": 0.137, "omega9": 0.2 }, "perServing": { "e": 0.165, "k": 2.55, "c": 2.25, "b1": 0.2535, "b2": 0.1095, "b3": 1.59, "b5": 0.957, "b6": 0.267, "b7": 7.5, "b9": 271.5, "ca": 28.5, "fe": 4.95, "mg": 54, "p": 270, "potasio": 553.5, "zn": 1.905, "cu": 0.3765, "mn": 0.741, "se": 4.2, "proteina": 13.53, "fibra": 11.85, "omega3": 0.0555, "omega6": 0.2055, "omega9": 0.3 }, "percentVrnPerServing": { "e": 1.38, "k": 3.4, "c": 2.81, "b1": 23.05, "b2": 7.82, "b3": 9.94, "b5": 15.95, "b6": 19.07, "b7": 15, "b9": 135.75, "ca": 3.56, "fe": 35.36, "mg": 14.4, "p": 38.57, "potasio": 27.68, "zn": 19.05, "cu": 37.65, "mn": 37.05, "se": 7.64, "proteina": 27.06, "fibra": 47.4, "omega3": 2.77, "omega6": 2.06 }, "url": "https://gverse.pages.dev/vitaminas/legumbres/lentejas/" }, { "id": "garbanzos", "name": "Garbanzos cocidos", "category": "legumbre", "categoryName": "Legumbres", "emoji": "🫘", "color": "#C9A227", "season": "Todo el año", "serving": { "label": "1 plato de garbanzos", "amount": 150, "unit": "g", "grams": 150 }, "per100Unit": "g", "kcalPer100g": 164, "sugarPer100g": 4.8, "curiosity": "El hummus es garbanzo, tahini, limón y aceite: una combinación que aporta proteína vegetal, calcio y vitamina C.", "per100g": { "e": 0.35, "k": 4, "c": 1.3, "b1": 0.116, "b2": 0.063, "b3": 0.526, "b5": 0.286, "b6": 0.139, "b7": 5, "b9": 172, "ca": 49, "fe": 2.89, "mg": 48, "p": 168, "potasio": 291, "zn": 1.53, "cu": 0.352, "mn": 0.85, "se": 3.7, "proteina": 8.86, "fibra": 7.6, "omega3": 0.043, "omega6": 1.11, "omega9": 0.4 }, "perServing": { "e": 0.525, "k": 6, "c": 1.95, "b1": 0.174, "b2": 0.0945, "b3": 0.789, "b5": 0.429, "b6": 0.2085, "b7": 7.5, "b9": 258, "ca": 73.5, "fe": 4.335, "mg": 72, "p": 252, "potasio": 436.5, "zn": 2.295, "cu": 0.528, "mn": 1.275, "se": 5.55, "proteina": 13.29, "fibra": 11.4, "omega3": 0.0645, "omega6": 1.665, "omega9": 0.6 }, "percentVrnPerServing": { "e": 4.38, "k": 8, "c": 2.44, "b1": 15.82, "b2": 6.75, "b3": 4.93, "b5": 7.15, "b6": 14.89, "b7": 15, "b9": 129, "ca": 9.19, "fe": 30.96, "mg": 19.2, "p": 36, "potasio": 21.82, "zn": 22.95, "cu": 52.8, "mn": 63.75, "se": 10.09, "proteina": 26.58, "fibra": 45.6, "omega3": 3.22, "omega6": 16.65 }, "url": "https://gverse.pages.dev/vitaminas/legumbres/garbanzos/" }, { "id": "alubias", "name": "Alubias cocidas", "category": "legumbre", "categoryName": "Legumbres", "emoji": "🫘", "color": "#6D4C41", "season": "Todo el año", "serving": { "label": "1 plato de alubias", "amount": 150, "unit": "g", "grams": 150 }, "per100Unit": "g", "kcalPer100g": 127, "sugarPer100g": 0.3, "curiosity": "Su fibra alimenta a las bacterias del intestino y ayuda a que el azúcar de la comida suba más despacio. Remojarlas antes las hace más digeribles.", "per100g": { "e": 0.94, "b1": 0.16, "b2": 0.058, "b3": 0.5, "b5": 0.22, "b6": 0.12, "b7": 5, "b9": 130, "ca": 35, "fe": 2.1, "mg": 45, "p": 119, "potasio": 403, "zn": 1.07, "cu": 0.21, "mn": 0.41, "se": 1.2, "proteina": 8.67, "fibra": 6.4, "omega3": 0.185, "omega6": 0.135, "omega9": 0.2 }, "perServing": { "e": 1.41, "b1": 0.24, "b2": 0.087, "b3": 0.75, "b5": 0.33, "b6": 0.18, "b7": 7.5, "b9": 195, "ca": 52.5, "fe": 3.15, "mg": 67.5, "p": 178.5, "potasio": 604.5, "zn": 1.605, "cu": 0.315, "mn": 0.615, "se": 1.8, "proteina": 13.005, "fibra": 9.6, "omega3": 0.2775, "omega6": 0.2025, "omega9": 0.3 }, "percentVrnPerServing": { "e": 11.75, "b1": 21.82, "b2": 6.21, "b3": 4.69, "b5": 5.5, "b6": 12.86, "b7": 15, "b9": 97.5, "ca": 6.56, "fe": 22.5, "mg": 18, "p": 25.5, "potasio": 30.23, "zn": 16.05, "cu": 31.5, "mn": 30.75, "se": 3.27, "proteina": 26.01, "fibra": 38.4, "omega3": 13.88, "omega6": 2.02 }, "url": "https://gverse.pages.dev/vitaminas/legumbres/alubias/" }, { "id": "edamame", "name": "Edamame (soja)", "category": "legumbre", "categoryName": "Legumbres", "emoji": "🫛", "color": "#7CB342", "season": "Todo el año", "serving": { "label": "1 bol de edamame", "amount": 100, "unit": "g", "grams": 100 }, "per100Unit": "g", "kcalPer100g": 121, "sugarPer100g": 2.2, "curiosity": "La soja es la legumbre con más proteína: casi 12 g por 100 g cocida. El edamame son sus vainas tiernas, y se comen los granos.", "per100g": { "a": 9, "e": 0.68, "k": 26.7, "c": 6.1, "b1": 0.2, "b2": 0.155, "b3": 0.915, "b5": 0.395, "b6": 0.1, "b7": 10, "b9": 311, "ca": 63, "fe": 2.27, "mg": 64, "p": 169, "potasio": 436, "zn": 1.37, "cu": 0.324, "mn": 0.547, "se": 0.8, "proteina": 11.9, "fibra": 5.2, "omega3": 0.358, "omega6": 1.24, "omega9": 0.3 }, "perServing": { "a": 9, "e": 0.68, "k": 26.7, "c": 6.1, "b1": 0.2, "b2": 0.155, "b3": 0.915, "b5": 0.395, "b6": 0.1, "b7": 10, "b9": 311, "ca": 63, "fe": 2.27, "mg": 64, "p": 169, "potasio": 436, "zn": 1.37, "cu": 0.324, "mn": 0.547, "se": 0.8, "proteina": 11.9, "fibra": 5.2, "omega3": 0.358, "omega6": 1.24, "omega9": 0.3 }, "percentVrnPerServing": { "a": 1.13, "e": 5.67, "k": 35.6, "c": 7.63, "b1": 18.18, "b2": 11.07, "b3": 5.72, "b5": 6.58, "b6": 7.14, "b7": 20, "b9": 155.5, "ca": 7.88, "fe": 16.21, "mg": 17.07, "p": 24.14, "potasio": 21.8, "zn": 13.7, "cu": 32.4, "mn": 27.35, "se": 1.45, "proteina": 23.8, "fibra": 20.8, "omega3": 17.9, "omega6": 12.4 }, "url": "https://gverse.pages.dev/vitaminas/legumbres/edamame/" }, { "id": "guisantes", "name": "Guisantes cocidos", "category": "legumbre", "categoryName": "Legumbres", "emoji": "🫛", "color": "#8BC34A", "season": "Primavera", "serving": { "label": "1 plato de guisantes", "amount": 150, "unit": "g", "grams": 150 }, "per100Unit": "g", "kcalPer100g": 84, "sugarPer100g": 5.5, "curiosity": "Los guisantes son legumbres, no verduras: aportan proteína y fibra de sobra. 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Es proteína vegetal completa y absorbe el sabor de lo que le pongas.", "per100g": { "e": 0.01, "k": 2.4, "c": 0.2, "b1": 0.081, "b2": 0.052, "b3": 0.1, "b5": 0.068, "b6": 0.047, "b7": 6, "b9": 15, "ca": 350, "fe": 5.4, "mg": 58, "p": 97, "potasio": 121, "zn": 0.8, "cu": 0.2, "mn": 0.6, "se": 8.9, "proteina": 17.3, "fibra": 2.3, "omega3": 0.33, "omega6": 2.38, "omega9": 2 }, "perServing": { "e": 0.01, "k": 2.4, "c": 0.2, "b1": 0.081, "b2": 0.052, "b3": 0.1, "b5": 0.068, "b6": 0.047, "b7": 6, "b9": 15, "ca": 350, "fe": 5.4, "mg": 58, "p": 97, "potasio": 121, "zn": 0.8, "cu": 0.2, "mn": 0.6, "se": 8.9, "proteina": 17.3, "fibra": 2.3, "omega3": 0.33, "omega6": 2.38, "omega9": 2 }, "percentVrnPerServing": { "e": 0.08, "k": 3.2, "c": 0.25, "b1": 7.36, "b2": 3.71, "b3": 0.63, "b5": 1.13, "b6": 3.36, "b7": 12, "b9": 7.5, "ca": 43.75, "fe": 38.57, "mg": 15.47, "p": 13.86, "potasio": 6.05, "zn": 8, "cu": 20, "mn": 30, "se": 16.18, "proteina": 34.6, "fibra": 9.2, "omega3": 16.5, "omega6": 23.8 }, "url": "https://gverse.pages.dev/vitaminas/legumbres/tofu/" }, { "id": "pan-integral", "name": "Pan integral", "category": "cereal", "categoryName": "Cereales y tubérculos", "emoji": "🍞", "color": "#A1672F", "season": "Todo el año", "serving": { "label": "2 rebanadas de pan integral", "amount": 40, "unit": "g", "grams": 40 }, "per100Unit": "g", "kcalPer100g": 247, "sugarPer100g": 3.5, "curiosity": "El pan integral conserva el salvado y el germen: más fibra, magnesio y vitamina B1 que el blanco. 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Dos rebanadas son la base de un sándwich.", "per100g": { "e": 0.3, "k": 1, "b1": 0.5, "b2": 0.3, "b3": 4, "b5": 0.5, "b6": 0.1, "b7": 4, "b9": 100, "ca": 150, "fe": 3.6, "mg": 25, "p": 100, "potasio": 120, "zn": 0.9, "cu": 0.1, "mn": 0.5, "se": 25, "proteina": 9, "fibra": 2.3, "omega3": 0.1, "omega6": 1.2, "omega9": 0.4 }, "perServing": { "e": 0.15, "k": 0.5, "b1": 0.25, "b2": 0.15, "b3": 2, "b5": 0.25, "b6": 0.05, "b7": 2, "b9": 50, "ca": 75, "fe": 1.8, "mg": 12.5, "p": 50, "potasio": 60, "zn": 0.45, "cu": 0.05, "mn": 0.25, "se": 12.5, "proteina": 4.5, "fibra": 1.15, "omega3": 0.05, "omega6": 0.6, "omega9": 0.2 }, "percentVrnPerServing": { "e": 1.25, "k": 0.67, "b1": 22.73, "b2": 10.71, "b3": 12.5, "b5": 4.17, "b6": 3.57, "b7": 4, "b9": 25, "ca": 9.38, "fe": 12.86, "mg": 3.33, "p": 7.14, "potasio": 3, "zn": 4.5, "cu": 5, "mn": 12.5, "se": 22.73, "proteina": 9, "fibra": 4.6, "omega3": 2.5, "omega6": 6 }, "url": "https://gverse.pages.dev/vitaminas/cereales/pan-blanco/" }, { "id": "arroz-integral", "name": "Arroz integral cocido", "category": "cereal", "categoryName": "Cereales y tubérculos", "emoji": "🍚", "color": "#D9A441", "season": "Todo el año", "serving": { "label": "1 plato de arroz integral", "amount": 150, "unit": "g", "grams": 150 }, "per100Unit": "g", "kcalPer100g": 123, "sugarPer100g": 0.2, "curiosity": "El arroz integral conserva el salvado: más fibra, magnesio y manganeso que el blanco. Tarda más en cocerse, pero aguanta mejor el hambre.", "per100g": { "e": 0.12, "k": 0.6, "b1": 0.1, "b2": 0.02, "b3": 1.5, "b5": 0.3, "b6": 0.12, "b7": 1, "b9": 4, "ca": 10, "fe": 0.5, "mg": 43, "p": 83, "potasio": 86, "zn": 0.6, "cu": 0.1, "mn": 0.9, "se": 5.8, "proteina": 2.7, "fibra": 1.8, "omega3": 0.02, "omega6": 0.1, "omega9": 0.2 }, "perServing": { "e": 0.18, "k": 0.9, "b1": 0.15, "b2": 0.03, "b3": 2.25, "b5": 0.45, "b6": 0.18, "b7": 1.5, "b9": 6, "ca": 15, "fe": 0.75, "mg": 64.5, "p": 124.5, "potasio": 129, "zn": 0.9, "cu": 0.15, "mn": 1.35, "se": 8.7, "proteina": 4.05, "fibra": 2.7, "omega3": 0.03, "omega6": 0.15, "omega9": 0.3 }, "percentVrnPerServing": { "e": 1.5, "k": 1.2, "b1": 13.64, "b2": 2.14, "b3": 14.06, "b5": 7.5, "b6": 12.86, "b7": 3, "b9": 3, "ca": 1.88, "fe": 5.36, "mg": 17.2, "p": 17.79, "potasio": 6.45, "zn": 9, "cu": 15, "mn": 67.5, "se": 15.82, "proteina": 8.1, "fibra": 10.8, "omega3": 1.5, "omega6": 1.5 }, "url": "https://gverse.pages.dev/vitaminas/cereales/arroz-integral/" }, { "id": "avena", "name": "Avena en copos", "category": "cereal", "categoryName": "Cereales y tubérculos", "emoji": "🌾", "color": "#C9A227", "season": "Todo el año", "serving": { "label": "1 ración de copos de avena", "amount": 40, "unit": "g", "grams": 40 }, "per100Unit": "g", "kcalPer100g": 389, "sugarPer100g": 1, "curiosity": "La avena tiene betaglucanos, una fibra soluble que ayuda a bajar el colesterol. También es de los cereales con más proteína.", "per100g": { "e": 0.42, "k": 2, "b1": 0.76, "b2": 0.14, "b3": 0.96, "b5": 1.35, "b6": 0.12, "b7": 20, "b9": 56, "ca": 54, "fe": 4.7, "mg": 177, "p": 523, "potasio": 429, "zn": 4, "cu": 0.63, "mn": 4.9, "se": 28.9, "proteina": 16.9, "fibra": 10.6, "omega3": 0.11, "omega6": 2.4, "omega9": 2.2 }, "perServing": { "e": 0.168, "k": 0.8, "b1": 0.304, "b2": 0.056, "b3": 0.384, "b5": 0.54, "b6": 0.048, "b7": 8, "b9": 22.4, "ca": 21.6, "fe": 1.88, "mg": 70.8, "p": 209.2, "potasio": 171.6, "zn": 1.6, "cu": 0.252, "mn": 1.96, "se": 11.56, "proteina": 6.76, "fibra": 4.24, "omega3": 0.044, "omega6": 0.96, "omega9": 0.88 }, "percentVrnPerServing": { "e": 1.4, "k": 1.07, "b1": 27.64, "b2": 4, "b3": 2.4, "b5": 9, "b6": 3.43, "b7": 16, "b9": 11.2, "ca": 2.7, "fe": 13.43, "mg": 18.88, "p": 29.89, "potasio": 8.58, "zn": 16, "cu": 25.2, "mn": 98, "se": 21.02, "proteina": 13.52, "fibra": 16.96, "omega3": 2.2, "omega6": 9.6 }, "url": "https://gverse.pages.dev/vitaminas/cereales/avena/" }, { "id": "pasta-integral", "name": "Pasta integral cocida", "category": "cereal", "categoryName": "Cereales y tubérculos", "emoji": "🍝", "color": "#D9A441", "season": "Todo el año", "serving": { "label": "1 plato de pasta integral", "amount": 180, "unit": "g", "grams": 180 }, "per100Unit": "g", "kcalPer100g": 124, "sugarPer100g": 0.8, "curiosity": "La pasta integral tiene más fibra y magnesio que la blanca. Al dente sube el azúcar más despacio que pasada de cocción.", "per100g": { "e": 0.28, "k": 0.4, "b1": 0.13, "b2": 0.07, "b3": 1.5, "b5": 0.3, "b6": 0.1, "b7": 3, "b9": 12, "ca": 15, "fe": 1.1, "mg": 40, "p": 100, "potasio": 62, "zn": 1, "cu": 0.2, "mn": 0.8, "se": 25, "proteina": 5.3, "fibra": 3.9, "omega3": 0.02, "omega6": 0.3, "omega9": 0.2 }, "perServing": { "e": 0.504, "k": 0.72, "b1": 0.234, "b2": 0.126, "b3": 2.7, "b5": 0.54, "b6": 0.18, "b7": 5.4, "b9": 21.6, "ca": 27, "fe": 1.98, "mg": 72, "p": 180, "potasio": 111.6, "zn": 1.8, "cu": 0.36, "mn": 1.44, "se": 45, "proteina": 9.54, "fibra": 7.02, "omega3": 0.036, "omega6": 0.54, "omega9": 0.36 }, "percentVrnPerServing": { "e": 4.2, "k": 0.96, "b1": 21.27, "b2": 9, "b3": 16.88, "b5": 9, "b6": 12.86, "b7": 10.8, "b9": 10.8, "ca": 3.38, "fe": 14.14, "mg": 19.2, "p": 25.71, "potasio": 5.58, "zn": 18, "cu": 36, "mn": 72, "se": 81.82, "proteina": 19.08, "fibra": 28.08, "omega3": 1.8, "omega6": 5.4 }, "url": "https://gverse.pages.dev/vitaminas/cereales/pasta-integral/" }, { "id": "pasta", "name": "Pasta cocida", "category": "cereal", "categoryName": "Cereales y tubérculos", "emoji": "🍝", "color": "#E8C170", "season": "Todo el año", "serving": { "label": "1 plato de pasta", "amount": 180, "unit": "g", "grams": 180 }, "per100Unit": "g", "kcalPer100g": 131, "sugarPer100g": 0.6, "curiosity": "La pasta blanca cocida ronda las 131 kcal por 100 g: lo que sube la cuenta es la salsa. Al dente se digiere más despacio que pasada.", "per100g": { "e": 0.06, "b1": 0.22, "b2": 0.14, "b3": 1.4, "b5": 0.11, "b6": 0.05, "b7": 0.5, "b9": 62, "ca": 7, "fe": 1.3, "mg": 18, "p": 58, "potasio": 62, "zn": 0.51, "cu": 0.09, "mn": 0.31, "se": 23, "proteina": 5, "fibra": 1.8, "omega3": 0.01, "omega6": 0.1, "omega9": 0.2 }, "perServing": { "e": 0.108, "b1": 0.396, "b2": 0.252, "b3": 2.52, "b5": 0.198, "b6": 0.09, "b7": 0.9, "b9": 111.6, "ca": 12.6, "fe": 2.34, "mg": 32.4, "p": 104.4, "potasio": 111.6, "zn": 0.918, "cu": 0.162, "mn": 0.558, "se": 41.4, "proteina": 9, "fibra": 3.24, "omega3": 0.018, "omega6": 0.18, "omega9": 0.36 }, "percentVrnPerServing": { "e": 0.9, "b1": 36, "b2": 18, "b3": 15.75, "b5": 3.3, "b6": 6.43, "b7": 1.8, "b9": 55.8, "ca": 1.57, "fe": 16.71, "mg": 8.64, "p": 14.91, "potasio": 5.58, "zn": 9.18, "cu": 16.2, "mn": 27.9, "se": 75.27, "proteina": 18, "fibra": 12.96, "omega3": 0.9, "omega6": 1.8 }, "url": "https://gverse.pages.dev/vitaminas/cereales/pasta/" }, { "id": "quinoa", "name": "Quinoa cocida", "category": "cereal", "categoryName": "Cereales y tubérculos", "emoji": "🌾", "color": "#B5651D", "season": "Todo el año", "serving": { "label": "1 plato de quinoa", "amount": 150, "unit": "g", "grams": 150 }, "per100Unit": "g", "kcalPer100g": 120, "sugarPer100g": 0.9, "curiosity": "La quinoa es un pseudocereal: proteína completa, sin gluten y con buena fibra. Los incas la llamaban «la madre de todos los granos».", "per100g": { "e": 0.63, "b1": 0.107, "b2": 0.11, "b3": 0.412, "b5": 0.157, "b6": 0.123, "b7": 5, "b9": 42, "ca": 17, "fe": 1.49, "mg": 64, "p": 152, "potasio": 172, "zn": 1.09, "cu": 0.192, "mn": 0.631, "se": 2.8, "proteina": 4.4, "fibra": 2.8, "omega3": 0.085, "omega6": 0.97, "omega9": 0.3 }, "perServing": { "e": 0.945, "b1": 0.1605, "b2": 0.165, "b3": 0.618, "b5": 0.2355, "b6": 0.1845, "b7": 7.5, "b9": 63, "ca": 25.5, "fe": 2.235, "mg": 96, "p": 228, "potasio": 258, "zn": 1.635, "cu": 0.288, "mn": 0.9465, "se": 4.2, "proteina": 6.6, "fibra": 4.2, "omega3": 0.1275, "omega6": 1.455, "omega9": 0.45 }, "percentVrnPerServing": { "e": 7.88, "b1": 14.59, "b2": 11.79, "b3": 3.86, "b5": 3.92, "b6": 13.18, "b7": 15, "b9": 31.5, "ca": 3.19, "fe": 15.96, "mg": 25.6, "p": 32.57, "potasio": 12.9, "zn": 16.35, "cu": 28.8, "mn": 47.33, "se": 7.64, "proteina": 13.2, "fibra": 16.8, "omega3": 6.38, "omega6": 14.55 }, "url": "https://gverse.pages.dev/vitaminas/cereales/quinoa/" }, { "id": "patata", "name": "Patata cocida", "category": "cereal", "categoryName": "Cereales y tubérculos", "emoji": "🥔", "color": "#D9A441", "season": "Todo el año", "serving": { "label": "1 patata mediana", "amount": 150, "unit": "g", "grams": 150 }, "per100Unit": "g", "kcalPer100g": 87, "sugarPer100g": 0.9, "curiosity": "La patata cocida y luego enfriada tiene almidón resistente, que alimenta a la microbiota como la fibra. No hace falta odiarla.", "per100g": { "e": 0.01, "k": 2.2, "c": 13, "b1": 0.106, "b2": 0.02, "b3": 1.44, "b5": 0.28, "b6": 0.3, "b7": 0.1, "b9": 10, "ca": 8, "fe": 0.31, "mg": 20, "p": 44, "potasio": 328, "zn": 0.27, "cu": 0.17, "mn": 0.14, "se": 0.3, "proteina": 1.9, "fibra": 1.8, "omega3": 0.01, "omega6": 0.03 }, "perServing": { "e": 0.015, "k": 3.3, "c": 19.5, "b1": 0.159, "b2": 0.03, "b3": 2.16, "b5": 0.42, "b6": 0.45, "b7": 0.15, "b9": 15, "ca": 12, "fe": 0.465, "mg": 30, "p": 66, "potasio": 492, "zn": 0.405, "cu": 0.255, "mn": 0.21, "se": 0.45, "proteina": 2.85, "fibra": 2.7, "omega3": 0.015, "omega6": 0.045 }, "percentVrnPerServing": { "e": 0.13, "k": 4.4, "c": 24.38, "b1": 14.45, "b2": 2.14, "b3": 13.5, "b5": 7, "b6": 32.14, "b7": 0.3, "b9": 7.5, "ca": 1.5, "fe": 3.32, "mg": 8, "p": 9.43, "potasio": 24.6, "zn": 4.05, "cu": 25.5, "mn": 10.5, "se": 0.82, "proteina": 5.7, "fibra": 10.8, "omega3": 0.75, "omega6": 0.45 }, "url": "https://gverse.pages.dev/vitaminas/cereales/patata/" }, { "id": "boniato", "name": "Boniato", "category": "cereal", "categoryName": "Cereales y tubérculos", "emoji": "🍠", "color": "#F57C00", "season": "Otoño · Invierno", "serving": { "label": "1 boniato", "amount": 150, "unit": "g", "grams": 150 }, "per100Unit": "g", "kcalPer100g": 86, "sugarPer100g": 4.2, "curiosity": "Su naranja es betacaroteno: una ración cubre de sobra la vitamina A del día. Asado con piel, mejor: la piel concentra fibra y carotenos.", "per100g": { "a": 709, "e": 0.26, "k": 1.8, "c": 2.4, "b1": 0.078, "b2": 0.061, "b3": 0.557, "b5": 0.8, "b6": 0.209, "b9": 11, "ca": 30, "fe": 0.61, "mg": 25, "p": 47, "potasio": 337, "zn": 0.3, "cu": 0.151, "mn": 0.258, "se": 0.6, "proteina": 1.57, "fibra": 3, "omega3": 0.005, "omega6": 0.02 }, "perServing": { "a": 1063.5, "e": 0.39, "k": 2.7, "c": 3.6, "b1": 0.117, "b2": 0.0915, "b3": 0.8355, "b5": 1.2, "b6": 0.3135, "b9": 16.5, "ca": 45, "fe": 0.915, "mg": 37.5, "p": 70.5, "potasio": 505.5, "zn": 0.45, "cu": 0.2265, "mn": 0.387, "se": 0.9, "proteina": 2.355, "fibra": 4.5, "omega3": 0.0075, "omega6": 0.03 }, "percentVrnPerServing": { "a": 132.94, "e": 3.25, "k": 3.6, "c": 4.5, "b1": 10.64, "b2": 6.54, "b3": 5.22, "b5": 20, "b6": 22.39, "b9": 8.25, "ca": 5.63, "fe": 6.54, "mg": 10, "p": 10.07, "potasio": 25.27, "zn": 4.5, "cu": 22.65, "mn": 19.35, "se": 1.64, "proteina": 4.71, "fibra": 18, "omega3": 0.38, "omega6": 0.3 }, "url": "https://gverse.pages.dev/vitaminas/cereales/boniato/" }, { "id": "maiz", "name": "Maíz dulce cocido", "category": "cereal", "categoryName": "Cereales y tubérculos", "emoji": "🌽", "color": "#F2C14E", "season": "Verano", "serving": { "label": "1 mazorca pequeña", "amount": 100, "unit": "g", "grams": 100 }, "per100Unit": "g", "kcalPer100g": 96, "sugarPer100g": 4.5, "curiosity": "El maíz dulce es un cereal que se come como verdura. Aporta luteína y zeaxantina, dos carotenoides que se acumulan en la retina.", "per100g": { "a": 13, "e": 0.09, "k": 0.4, "c": 5.5, "b1": 0.2, "b2": 0.06, "b3": 1.7, "b5": 0.79, "b6": 0.14, "b7": 5, "b9": 42, "ca": 2, "fe": 0.5, "mg": 26, "p": 77, "potasio": 218, "zn": 0.6, "cu": 0.05, "mn": 0.16, "se": 0.2, "proteina": 3.4, "fibra": 2.4, "omega3": 0.014, "omega6": 0.5, "omega9": 0.2 }, "perServing": { "a": 13, "e": 0.09, "k": 0.4, "c": 5.5, "b1": 0.2, "b2": 0.06, "b3": 1.7, "b5": 0.79, "b6": 0.14, "b7": 5, "b9": 42, "ca": 2, "fe": 0.5, "mg": 26, "p": 77, "potasio": 218, "zn": 0.6, "cu": 0.05, "mn": 0.16, "se": 0.2, "proteina": 3.4, "fibra": 2.4, "omega3": 0.014, "omega6": 0.5, "omega9": 0.2 }, "percentVrnPerServing": { "a": 1.63, "e": 0.75, "k": 0.53, "c": 6.88, "b1": 18.18, "b2": 4.29, "b3": 10.63, "b5": 13.17, "b6": 10, "b7": 10, "b9": 21, "ca": 0.25, "fe": 3.57, "mg": 6.93, "p": 11, "potasio": 10.9, "zn": 6, "cu": 5, "mn": 8, "se": 0.36, "proteina": 6.8, "fibra": 9.6, "omega3": 0.7, "omega6": 5 }, "url": "https://gverse.pages.dev/vitaminas/cereales/maiz/" }, { "id": "huevo", "name": "Huevo", "category": "lacteo", "categoryName": "Lácteos y huevos", "emoji": "🥚", "color": "#F2C14E", "season": "Todo el año", "serving": { "label": "1 huevo", "amount": 55, "unit": "g", "grams": 55 }, "per100Unit": "g", "kcalPer100g": 143, "sugarPer100g": 0.4, "curiosity": "La yema guarda la vitamina D, la colina y casi la mitad de la proteína. No la tires: el huevo entero es uno de los alimentos más completos.", "per100g": { "a": 160, "d": 2, "e": 1.05, "k": 0.3, "b1": 0.04, "b2": 0.457, "b3": 0.075, "b5": 1.533, "b6": 0.17, "b7": 20, "b9": 47, "b12": 0.89, "ca": 56, "fe": 1.75, "mg": 12, "p": 198, "potasio": 138, "zn": 1.29, "cu": 0.072, "mn": 0.028, "se": 30.7, "yodo": 24, "proteina": 12.6, "fibra": 0, "omega3": 0.102, "omega6": 1.44, "omega9": 2.2 }, "perServing": { "a": 88, "d": 1.1, "e": 0.5775, "k": 0.165, "b1": 0.022, "b2": 0.2514, "b3": 0.0413, "b5": 0.8431, "b6": 0.0935, "b7": 11, "b9": 25.85, "b12": 0.4895, "ca": 30.8, "fe": 0.9625, "mg": 6.6, "p": 108.9, "potasio": 75.9, "zn": 0.7095, "cu": 0.0396, "mn": 0.0154, "se": 16.885, "yodo": 13.2, "proteina": 6.93, "fibra": 0, "omega3": 0.0561, "omega6": 0.792, "omega9": 1.21 }, "percentVrnPerServing": { "a": 11, "d": 22, "e": 4.81, "k": 0.22, "b1": 2, "b2": 17.95, "b3": 0.26, "b5": 14.05, "b6": 6.68, "b7": 22, "b9": 12.93, "b12": 19.58, "ca": 3.85, "fe": 6.88, "mg": 1.76, "p": 15.56, "potasio": 3.8, "zn": 7.09, "cu": 3.96, "mn": 0.77, "se": 30.7, "yodo": 8.8, "proteina": 13.86, "fibra": 0, "omega3": 2.8, "omega6": 7.92 }, "url": "https://gverse.pages.dev/vitaminas/lacteos/huevo/" }, { "id": "leche", "name": "Leche entera", "category": "lacteo", "categoryName": "Lácteos y huevos", "emoji": "🥛", "color": "#F2C14E", "season": "Todo el año", "serving": { "label": "1 vaso de leche", "amount": 250, "unit": "g", "grams": 250 }, "per100Unit": "g", "kcalPer100g": 61, "sugarPer100g": 4.8, "curiosity": "Un vaso cubre casi el 30 % del calcio y el 15 % de la B12 del día. La grasa no cambia el calcio; sí las calorías.", "per100g": { "a": 46, "d": 1, "e": 0.07, "k": 0.3, "b1": 0.046, "b2": 0.169, "b3": 0.089, "b5": 0.373, "b6": 0.036, "b7": 3.5, "b9": 5, "b12": 0.45, "ca": 113, "fe": 0.03, "mg": 10, "p": 84, "potasio": 132, "zn": 0.4, "cu": 0.025, "mn": 0.004, "se": 3.7, "yodo": 15, "proteina": 3.15, "fibra": 0, "omega3": 0.075, "omega6": 0.12, "omega9": 0.8 }, "perServing": { "a": 115, "d": 2.5, "e": 0.175, "k": 0.75, "b1": 0.115, "b2": 0.4225, "b3": 0.2225, "b5": 0.9325, "b6": 0.09, "b7": 8.75, "b9": 12.5, "b12": 1.125, "ca": 282.5, "fe": 0.075, "mg": 25, "p": 210, "potasio": 330, "zn": 1, "cu": 0.0625, "mn": 0.01, "se": 9.25, "yodo": 37.5, "proteina": 7.875, "fibra": 0, "omega3": 0.1875, "omega6": 0.3, "omega9": 2 }, "percentVrnPerServing": { "a": 14.37, "d": 50, "e": 1.46, "k": 1, "b1": 10.45, "b2": 30.18, "b3": 1.39, "b5": 15.54, "b6": 6.43, "b7": 17.5, "b9": 6.25, "b12": 45, "ca": 35.31, "fe": 0.54, "mg": 6.67, "p": 30, "potasio": 16.5, "zn": 10, "cu": 6.25, "mn": 0.5, "se": 16.82, "yodo": 25, "proteina": 15.75, "fibra": 0, "omega3": 9.38, "omega6": 3 }, "url": "https://gverse.pages.dev/vitaminas/lacteos/leche/" }, { "id": "yogur", "name": "Yogur natural", "category": "lacteo", "categoryName": "Lácteos y huevos", "emoji": "🥣", "color": "#F2C14E", "season": "Todo el año", "serving": { "label": "1 yogur", "amount": 125, "unit": "g", "grams": 125 }, "per100Unit": "g", "kcalPer100g": 61, "sugarPer100g": 4.7, "curiosity": "El yogur natural tiene bacterias vivas y menos azúcar que los azucarados. Si te sienta mal la lactosa, el kéfir puede irte mejor.", "per100g": { "a": 27, "d": 0.1, "e": 0.06, "k": 0.2, "c": 0.5, "b1": 0.029, "b2": 0.142, "b3": 0.075, "b5": 0.389, "b6": 0.032, "b7": 3.5, "b9": 7, "b12": 0.37, "ca": 121, "fe": 0.05, "mg": 12, "p": 95, "potasio": 155, "zn": 0.59, "cu": 0.013, "mn": 0.004, "se": 2.2, "yodo": 15, "proteina": 3.47, "fibra": 0, "omega3": 0.05, "omega6": 0.08, "omega9": 0.7 }, "perServing": { "a": 33.75, "d": 0.125, "e": 0.075, "k": 0.25, "c": 0.625, "b1": 0.0362, "b2": 0.1775, "b3": 0.0938, "b5": 0.4863, "b6": 0.04, "b7": 4.375, "b9": 8.75, "b12": 0.4625, "ca": 151.25, "fe": 0.0625, "mg": 15, "p": 118.75, "potasio": 193.75, "zn": 0.7375, "cu": 0.0163, "mn": 0.005, "se": 2.75, "yodo": 18.75, "proteina": 4.3375, "fibra": 0, "omega3": 0.0625, "omega6": 0.1, "omega9": 0.875 }, "percentVrnPerServing": { "a": 4.22, "d": 2.5, "e": 0.63, "k": 0.33, "c": 0.78, "b1": 3.3, "b2": 12.68, "b3": 0.59, "b5": 8.1, "b6": 2.86, "b7": 8.75, "b9": 4.38, "b12": 18.5, "ca": 18.91, "fe": 0.45, "mg": 4, "p": 16.96, "potasio": 9.69, "zn": 7.38, "cu": 1.63, "mn": 0.25, "se": 5, "yodo": 12.5, "proteina": 8.68, "fibra": 0, "omega3": 3.13, "omega6": 1 }, "url": "https://gverse.pages.dev/vitaminas/lacteos/yogur/" }, { "id": "queso-curado", "name": "Queso curado", "category": "lacteo", "categoryName": "Lácteos y huevos", "emoji": "🧀", "color": "#E8A33D", "season": "Todo el año", "serving": { "label": "1 cuña de queso", "amount": 30, "unit": "g", "grams": 30 }, "per100Unit": "g", "kcalPer100g": 392, "sugarPer100g": 0.5, "curiosity": "El queso curado concentra calcio, proteína y sal. 30 g dan más calcio que 100 g de leche, pero también mucha más grasa.", "per100g": { "a": 300, "d": 0.5, "e": 0.3, "k": 2.5, "b1": 0.03, "b2": 0.4, "b3": 0.1, "b5": 0.4, "b6": 0.08, "b7": 3, "b9": 20, "b12": 1.5, "ca": 800, "fe": 0.7, "mg": 30, "p": 500, "potasio": 100, "zn": 3.5, "cu": 0.03, "mn": 0.02, "se": 15, "yodo": 30, "proteina": 25, "fibra": 0, "omega3": 0.2, "omega6": 0.5, "omega9": 6.5 }, "perServing": { "a": 90, "d": 0.15, "e": 0.09, "k": 0.75, "b1": 0.009, "b2": 0.12, "b3": 0.03, "b5": 0.12, "b6": 0.024, "b7": 0.9, "b9": 6, "b12": 0.45, "ca": 240, "fe": 0.21, "mg": 9, "p": 150, "potasio": 30, "zn": 1.05, "cu": 0.009, "mn": 0.006, "se": 4.5, "yodo": 9, "proteina": 7.5, "fibra": 0, "omega3": 0.06, "omega6": 0.15, "omega9": 1.95 }, "percentVrnPerServing": { "a": 11.25, "d": 3, "e": 0.75, "k": 1, "b1": 0.82, "b2": 8.57, "b3": 0.19, "b5": 2, "b6": 1.71, "b7": 1.8, "b9": 3, "b12": 18, "ca": 30, "fe": 1.5, "mg": 2.4, "p": 21.43, "potasio": 1.5, "zn": 10.5, "cu": 0.9, "mn": 0.3, "se": 8.18, "yodo": 6, "proteina": 15, "fibra": 0, "omega3": 3, "omega6": 1.5 }, "url": "https://gverse.pages.dev/vitaminas/lacteos/queso-curado/" }, { "id": "queso-lonchas", "name": "Queso en lonchas", "category": "lacteo", "categoryName": "Lácteos y huevos", "emoji": "🧀", "color": "#F0B44A", "season": "Todo el año", "serving": { "label": "2 lonchas de queso", "amount": 30, "unit": "g", "grams": 30 }, "per100Unit": "g", "kcalPer100g": 350, "sugarPer100g": 2.2, "curiosity": "El queso en lonchas concentra calcio y proteína, y también grasa y sal. Dos lonchas en un sándwich ya cuentan como el lácteo del día.", "per100g": { "a": 250, "d": 0.5, "e": 0.3, "k": 2.5, "b1": 0.03, "b2": 0.35, "b3": 0.1, "b5": 0.4, "b6": 0.08, "b7": 3, "b9": 10, "b12": 1.5, "ca": 700, "fe": 0.2, "mg": 30, "p": 500, "potasio": 100, "zn": 3, "cu": 0.04, "mn": 0.01, "se": 15, "yodo": 25, "proteina": 25, "fibra": 0, "omega3": 0.2, "omega6": 0.5, "omega9": 8 }, "perServing": { "a": 75, "d": 0.15, "e": 0.09, "k": 0.75, "b1": 0.009, "b2": 0.105, "b3": 0.03, "b5": 0.12, "b6": 0.024, "b7": 0.9, "b9": 3, "b12": 0.45, "ca": 210, "fe": 0.06, "mg": 9, "p": 150, "potasio": 30, "zn": 0.9, "cu": 0.012, "mn": 0.003, "se": 4.5, "yodo": 7.5, "proteina": 7.5, "fibra": 0, "omega3": 0.06, "omega6": 0.15, "omega9": 2.4 }, "percentVrnPerServing": { "a": 9.38, "d": 3, "e": 0.75, "k": 1, "b1": 0.82, "b2": 7.5, "b3": 0.19, "b5": 2, "b6": 1.71, "b7": 1.8, "b9": 1.5, "b12": 18, "ca": 26.25, "fe": 0.43, "mg": 2.4, "p": 21.43, "potasio": 1.5, "zn": 9, "cu": 1.2, "mn": 0.15, "se": 8.18, "yodo": 5, "proteina": 15, "fibra": 0, "omega3": 3, "omega6": 1.5 }, "url": "https://gverse.pages.dev/vitaminas/lacteos/queso-lonchas/" }, { "id": "queso-fresco", "name": "Queso fresco", "category": "lacteo", "categoryName": "Lácteos y huevos", "emoji": "🧀", "color": "#F5F5DC", "season": "Todo el año", "serving": { "label": "1 porción de queso fresco", "amount": 60, "unit": "g", "grams": 60 }, "per100Unit": "g", "kcalPer100g": 98, "sugarPer100g": 3, "curiosity": "El queso fresco tiene menos grasa y sal que el curado, pero también menos calcio por ración. Es una buena base para untar con tomate.", "per100g": { "a": 40, "d": 0.3, "e": 0.1, "k": 0.1, "b1": 0.03, "b2": 0.2, "b3": 0.1, "b5": 0.3, "b6": 0.05, "b7": 2, "b9": 12, "b12": 0.6, "ca": 80, "fe": 0.2, "mg": 10, "p": 100, "potasio": 100, "zn": 0.5, "cu": 0.02, "mn": 0.01, "se": 8, "yodo": 15, "proteina": 11, "fibra": 0, "omega3": 0.05, "omega6": 0.15, "omega9": 2.5 }, "perServing": { "a": 24, "d": 0.18, "e": 0.06, "k": 0.06, "b1": 0.018, "b2": 0.12, "b3": 0.06, "b5": 0.18, "b6": 0.03, "b7": 1.2, "b9": 7.2, "b12": 0.36, "ca": 48, "fe": 0.12, "mg": 6, "p": 60, "potasio": 60, "zn": 0.3, "cu": 0.012, "mn": 0.006, "se": 4.8, "yodo": 9, "proteina": 6.6, "fibra": 0, "omega3": 0.03, "omega6": 0.09, "omega9": 1.5 }, "percentVrnPerServing": { "a": 3, "d": 3.6, "e": 0.5, "k": 0.08, "b1": 1.64, "b2": 8.57, "b3": 0.38, "b5": 3, "b6": 2.14, "b7": 2.4, "b9": 3.6, "b12": 14.4, "ca": 6, "fe": 0.86, "mg": 1.6, "p": 8.57, "potasio": 3, "zn": 3, "cu": 1.2, "mn": 0.3, "se": 8.73, "yodo": 6, "proteina": 13.2, "fibra": 0, "omega3": 1.5, "omega6": 0.9 }, "url": "https://gverse.pages.dev/vitaminas/lacteos/queso-fresco/" }, { "id": "kefir", "name": "Kéfir", "category": "lacteo", "categoryName": "Lácteos y huevos", "emoji": "🥛", "color": "#D9A441", "season": "Todo el año", "serving": { "label": "1 vaso de kéfir", "amount": 200, "unit": "g", "grams": 200 }, "per100Unit": "g", "kcalPer100g": 55, "sugarPer100g": 4, "curiosity": "El kéfir es un yogur con más tipos de bacterias y levaduras. Su sabor ácido viene de la fermentación, no del deterioro.", "per100g": { "a": 30, "d": 0.1, "e": 0.05, "k": 0.2, "c": 0.2, "b1": 0.03, "b2": 0.15, "b3": 0.08, "b5": 0.35, "b6": 0.04, "b7": 3, "b9": 8, "b12": 0.4, "ca": 120, "fe": 0.05, "mg": 12, "p": 95, "potasio": 150, "zn": 0.5, "cu": 0.02, "mn": 0.005, "se": 2, "yodo": 15, "proteina": 3.3, "fibra": 0, "omega3": 0.05, "omega6": 0.08, "omega9": 0.7 }, "perServing": { "a": 60, "d": 0.2, "e": 0.1, "k": 0.4, "c": 0.4, "b1": 0.06, "b2": 0.3, "b3": 0.16, "b5": 0.7, "b6": 0.08, "b7": 6, "b9": 16, "b12": 0.8, "ca": 240, "fe": 0.1, "mg": 24, "p": 190, "potasio": 300, "zn": 1, "cu": 0.04, "mn": 0.01, "se": 4, "yodo": 30, "proteina": 6.6, "fibra": 0, "omega3": 0.1, "omega6": 0.16, "omega9": 1.4 }, "percentVrnPerServing": { "a": 7.5, "d": 4, "e": 0.83, "k": 0.53, "c": 0.5, "b1": 5.45, "b2": 21.43, "b3": 1, "b5": 11.67, "b6": 5.71, "b7": 12, "b9": 8, "b12": 32, "ca": 30, "fe": 0.71, "mg": 6.4, "p": 27.14, "potasio": 15, "zn": 10, "cu": 4, "mn": 0.5, "se": 7.27, "yodo": 20, "proteina": 13.2, "fibra": 0, "omega3": 5, "omega6": 1.6 }, "url": "https://gverse.pages.dev/vitaminas/lacteos/kefir/" }, { "id": "pollo", "name": "Pechuga de pollo", "category": "carne", "categoryName": "Carnes y pescados", "emoji": "🍗", "color": "#D9A441", "season": "Todo el año", "serving": { "label": "1 filete de pechuga", "amount": 125, "unit": "g", "grams": 125 }, "per100Unit": "g", "kcalPer100g": 165, "sugarPer100g": 0, "curiosity": "La pechuga es proteína magra; el muslo tiene más grasa y más hierro. Sin piel, la pechuga es de las carnes más ligeras.", "per100g": { "a": 6, "d": 0.1, "e": 0.27, "k": 0.3, "b1": 0.07, "b2": 0.11, "b3": 13.7, "b5": 1, "b6": 0.6, "b7": 3, "b9": 4, "b12": 0.3, "ca": 15, "fe": 1, "mg": 29, "p": 220, "potasio": 256, "zn": 1, "cu": 0.05, "mn": 0.02, "se": 27, "yodo": 5, "proteina": 31, "fibra": 0, "omega3": 0.03, "omega6": 0.6, "omega9": 3, "colageno": 1 }, "perServing": { "a": 7.5, "d": 0.125, "e": 0.3375, "k": 0.375, "b1": 0.0875, "b2": 0.1375, "b3": 17.125, "b5": 1.25, "b6": 0.75, "b7": 3.75, "b9": 5, "b12": 0.375, "ca": 18.75, "fe": 1.25, "mg": 36.25, "p": 275, "potasio": 320, "zn": 1.25, "cu": 0.0625, "mn": 0.025, "se": 33.75, "yodo": 6.25, "proteina": 38.75, "fibra": 0, "omega3": 0.0375, "omega6": 0.75, "omega9": 3.75, "colageno": 1.25 }, "percentVrnPerServing": { "a": 0.94, "d": 2.5, "e": 2.81, "k": 0.5, "b1": 7.95, "b2": 9.82, "b3": 107.03, "b5": 20.83, "b6": 53.57, "b7": 7.5, "b9": 2.5, "b12": 15, "ca": 2.34, "fe": 8.93, "mg": 9.67, "p": 39.29, "potasio": 16, "zn": 12.5, "cu": 6.25, "mn": 1.25, "se": 61.36, "yodo": 4.17, "proteina": 77.5, "fibra": 0, "omega3": 1.88, "omega6": 7.5 }, "url": "https://gverse.pages.dev/vitaminas/carnes/pollo/" }, { "id": "jamon-cocido", "name": "Jamón cocido", "category": "carne", "categoryName": "Carnes y pescados", "emoji": "🥓", "color": "#E8A0A0", "season": "Todo el año", "serving": { "label": "2 lonchas de jamón cocido", "amount": 40, "unit": "g", "grams": 40 }, "per100Unit": "g", "kcalPer100g": 107, "sugarPer100g": 0.8, "curiosity": "El jamón cocido es magro y rico en B1 y zinc, pero también en sal. Dos lonchas son una ración; el paquete entero, no.", "per100g": { "e": 0.1, "b1": 0.7, "b2": 0.2, "b3": 4.5, "b5": 0.5, "b6": 0.4, "b7": 2, "b9": 3, "b12": 0.6, "ca": 8, "fe": 0.9, "mg": 20, "p": 250, "potasio": 300, "zn": 1.8, "cu": 0.08, "mn": 0.02, "se": 20, "yodo": 10, "proteina": 18, "fibra": 0, "omega3": 0.05, "omega6": 0.3, "omega9": 1.5 }, "perServing": { "e": 0.04, "b1": 0.28, "b2": 0.08, "b3": 1.8, "b5": 0.2, "b6": 0.16, "b7": 0.8, "b9": 1.2, "b12": 0.24, "ca": 3.2, "fe": 0.36, "mg": 8, "p": 100, "potasio": 120, "zn": 0.72, "cu": 0.032, "mn": 0.008, "se": 8, "yodo": 4, "proteina": 7.2, "fibra": 0, "omega3": 0.02, "omega6": 0.12, "omega9": 0.6 }, "percentVrnPerServing": { "e": 0.33, "b1": 25.45, "b2": 5.71, "b3": 11.25, "b5": 3.33, "b6": 11.43, "b7": 1.6, "b9": 0.6, "b12": 9.6, "ca": 0.4, "fe": 2.57, "mg": 2.13, "p": 14.29, "potasio": 6, "zn": 7.2, "cu": 3.2, "mn": 0.4, "se": 14.55, "yodo": 2.67, "proteina": 14.4, "fibra": 0, "omega3": 1, "omega6": 1.2 }, "url": "https://gverse.pages.dev/vitaminas/carnes/jamon-cocido/" }, { "id": "pollo-empanado", "name": "Filete de pollo empanado", "category": "carne", "categoryName": "Carnes y pescados", "emoji": "🍗", "color": "#D9A441", "season": "Todo el año", "serving": { "label": "1 filete de pollo empanado", "amount": 125, "unit": "g", "grams": 125 }, "per100Unit": "g", "kcalPer100g": 240, "sugarPer100g": 0.5, "curiosity": "El empanado añade harina y aceite: el filete pasa de unas 200 a unas 300 kcal. Al horno o en air fryer, la diferencia se nota.", "per100g": { "a": 20, "e": 0.6, "k": 2, "b1": 0.1, "b2": 0.1, "b3": 8, "b5": 1, "b6": 0.4, "b7": 2, "b9": 10, "b12": 0.3, "ca": 30, "fe": 0.9, "mg": 25, "p": 200, "potasio": 300, "zn": 1.2, "cu": 0.06, "mn": 0.1, "se": 25, "yodo": 5, "proteina": 18, "fibra": 0.8, "omega3": 0.05, "omega6": 1.5, "omega9": 3, "colageno": 1 }, "perServing": { "a": 25, "e": 0.75, "k": 2.5, "b1": 0.125, "b2": 0.125, "b3": 10, "b5": 1.25, "b6": 0.5, "b7": 2.5, "b9": 12.5, "b12": 0.375, "ca": 37.5, "fe": 1.125, "mg": 31.25, "p": 250, "potasio": 375, "zn": 1.5, "cu": 0.075, "mn": 0.125, "se": 31.25, "yodo": 6.25, "proteina": 22.5, "fibra": 1, "omega3": 0.0625, "omega6": 1.875, "omega9": 3.75, "colageno": 1.25 }, "percentVrnPerServing": { "a": 3.13, "e": 6.25, "k": 3.33, "b1": 11.36, "b2": 8.93, "b3": 62.5, "b5": 20.83, "b6": 35.71, "b7": 5, "b9": 6.25, "b12": 15, "ca": 4.69, "fe": 8.04, "mg": 8.33, "p": 35.71, "potasio": 18.75, "zn": 15, "cu": 7.5, "mn": 6.25, "se": 56.82, "yodo": 4.17, "proteina": 45, "fibra": 4, "omega3": 3.13, "omega6": 18.75 }, "url": "https://gverse.pages.dev/vitaminas/carnes/pollo-empanado/" }, { "id": "ternera", "name": "Solomillo de ternera", "category": "carne", "categoryName": "Carnes y pescados", "emoji": "🥩", "color": "#C2185B", "season": "Todo el año", "serving": { "label": "1 filete de ternera", "amount": 125, "unit": "g", "grams": 125 }, "per100Unit": "g", "kcalPer100g": 250, "sugarPer100g": 0, "curiosity": "La carne roja aporta hierro hemo, zinc y B12. No hace falta comerla a diario: con dos o tres veces por semana es suficiente.", "per100g": { "d": 0.1, "e": 0.4, "k": 1.5, "b1": 0.08, "b2": 0.2, "b3": 4.5, "b5": 0.6, "b6": 0.5, "b7": 3, "b9": 8, "b12": 2.5, "ca": 18, "fe": 2.5, "mg": 24, "p": 210, "potasio": 330, "zn": 4.5, "cu": 0.1, "mn": 0.01, "se": 30, "yodo": 5, "proteina": 26, "fibra": 0, "omega3": 0.05, "omega6": 0.4, "omega9": 6, "colageno": 2 }, "perServing": { "d": 0.125, "e": 0.5, "k": 1.875, "b1": 0.1, "b2": 0.25, "b3": 5.625, "b5": 0.75, "b6": 0.625, "b7": 3.75, "b9": 10, "b12": 3.125, "ca": 22.5, "fe": 3.125, "mg": 30, "p": 262.5, "potasio": 412.5, "zn": 5.625, "cu": 0.125, "mn": 0.0125, "se": 37.5, "yodo": 6.25, "proteina": 32.5, "fibra": 0, "omega3": 0.0625, "omega6": 0.5, "omega9": 7.5, "colageno": 2.5 }, "percentVrnPerServing": { "d": 2.5, "e": 4.17, "k": 2.5, "b1": 9.09, "b2": 17.86, "b3": 35.16, "b5": 12.5, "b6": 44.64, "b7": 7.5, "b9": 5, "b12": 125, "ca": 2.81, "fe": 22.32, "mg": 8, "p": 37.5, "potasio": 20.63, "zn": 56.25, "cu": 12.5, "mn": 0.63, "se": 68.18, "yodo": 4.17, "proteina": 65, "fibra": 0, "omega3": 3.13, "omega6": 5 }, "url": "https://gverse.pages.dev/vitaminas/carnes/ternera/" }, { "id": "cerdo", "name": "Lomo de cerdo", "category": "carne", "categoryName": "Carnes y pescados", "emoji": "🥩", "color": "#E57373", "season": "Todo el año", "serving": { "label": "1 filete de lomo", "amount": 125, "unit": "g", "grams": 125 }, "per100Unit": "g", "kcalPer100g": 242, "sugarPer100g": 0, "curiosity": "El lomo de cerdo es más magro de lo que parece: menos grasa que muchas partes del pollo. Y es una fuente enorme de vitamina B1.", "per100g": { "d": 0.7, "e": 0.2, "b1": 0.7, "b2": 0.3, "b3": 4, "b5": 0.7, "b6": 0.4, "b7": 3, "b9": 5, "b12": 0.7, "ca": 15, "fe": 1, "mg": 25, "p": 220, "potasio": 350, "zn": 2.5, "cu": 0.07, "mn": 0.01, "se": 35, "yodo": 5, "proteina": 27, "fibra": 0, "omega3": 0.03, "omega6": 1.5, "omega9": 7, "colageno": 2 }, "perServing": { "d": 0.875, "e": 0.25, "b1": 0.875, "b2": 0.375, "b3": 5, "b5": 0.875, "b6": 0.5, "b7": 3.75, "b9": 6.25, "b12": 0.875, "ca": 18.75, "fe": 1.25, "mg": 31.25, "p": 275, "potasio": 437.5, "zn": 3.125, "cu": 0.0875, "mn": 0.0125, "se": 43.75, "yodo": 6.25, "proteina": 33.75, "fibra": 0, "omega3": 0.0375, "omega6": 1.875, "omega9": 8.75, "colageno": 2.5 }, "percentVrnPerServing": { "d": 17.5, "e": 2.08, "b1": 79.55, "b2": 26.79, "b3": 31.25, "b5": 14.58, "b6": 35.71, "b7": 7.5, "b9": 3.13, "b12": 35, "ca": 2.34, "fe": 8.93, "mg": 8.33, "p": 39.29, "potasio": 21.88, "zn": 31.25, "cu": 8.75, "mn": 0.63, "se": 79.55, "yodo": 4.17, "proteina": 67.5, "fibra": 0, "omega3": 1.88, "omega6": 18.75 }, "url": "https://gverse.pages.dev/vitaminas/carnes/cerdo/" }, { "id": "higado", "name": "Hígado de ternera", "category": "carne", "categoryName": "Carnes y pescados", "emoji": "🫀", "color": "#8E244D", "season": "Todo el año", "serving": { "label": "1 ración de hígado", "amount": 100, "unit": "g", "grams": 100 }, "per100Unit": "g", "kcalPer100g": 191, "sugarPer100g": 0, "curiosity": "El hígado es la multivitamina natural: una ración cubre la vitamina A, la B12, el cobre y el folato de varios días. No lo comas a diario por la vitamina A.", "per100g": { "a": 9442, "d": 1.2, "e": 0.38, "k": 3.1, "c": 1.3, "b1": 0.19, "b2": 3.4, "b3": 17.5, "b5": 7.2, "b6": 1.1, "b7": 100, "b9": 290, "b12": 70, "ca": 5, "fe": 4.9, "mg": 21, "p": 497, "potasio": 313, "zn": 5.2, "cu": 9.8, "mn": 0.36, "se": 36, "yodo": 20, "proteina": 29, "fibra": 0, "omega3": 0.1, "omega6": 0.6, "omega9": 0.5, "colageno": 1 }, "perServing": { "a": 9442, "d": 1.2, "e": 0.38, "k": 3.1, "c": 1.3, "b1": 0.19, "b2": 3.4, "b3": 17.5, "b5": 7.2, "b6": 1.1, "b7": 100, "b9": 290, "b12": 70, "ca": 5, "fe": 4.9, "mg": 21, "p": 497, "potasio": 313, "zn": 5.2, "cu": 9.8, "mn": 0.36, "se": 36, "yodo": 20, "proteina": 29, "fibra": 0, "omega3": 0.1, "omega6": 0.6, "omega9": 0.5, "colageno": 1 }, "percentVrnPerServing": { "a": 1180.25, "d": 24, "e": 3.17, "k": 4.13, "c": 1.63, "b1": 17.27, "b2": 242.86, "b3": 109.38, "b5": 120, "b6": 78.57, "b7": 200, "b9": 145, "b12": 2800, "ca": 0.63, "fe": 35, "mg": 5.6, "p": 71, "potasio": 15.65, "zn": 52, "cu": 980, "mn": 18, "se": 65.45, "yodo": 13.33, "proteina": 58, "fibra": 0, "omega3": 5, "omega6": 6 }, "url": "https://gverse.pages.dev/vitaminas/carnes/higado/" }, { "id": "morcillo", "name": "Morcillo de ternera", "category": "carne", "categoryName": "Carnes y pescados", "emoji": "🍖", "color": "#8B4513", "season": "Todo el año", "serving": { "label": "1 ración de morcillo", "amount": 125, "unit": "g", "grams": 125 }, "per100Unit": "g", "kcalPer100g": 200, "sugarPer100g": 0, "curiosity": "El morcillo es rico en colágeno: al cocerlo despacio, el colágeno se convierte en gelatina y da esa textura untuosa al guiso.", "per100g": { "d": 0.1, "e": 0.3, "k": 1, "b1": 0.05, "b2": 0.15, "b3": 3, "b5": 0.5, "b6": 0.3, "b7": 3, "b9": 5, "b12": 2.5, "ca": 15, "fe": 3, "mg": 20, "p": 180, "potasio": 300, "zn": 5, "cu": 0.1, "mn": 0.01, "se": 25, "yodo": 5, "proteina": 22, "fibra": 0, "omega3": 0.03, "omega6": 0.4, "omega9": 3.5, "colageno": 6 }, "perServing": { "d": 0.125, "e": 0.375, "k": 1.25, "b1": 0.0625, "b2": 0.1875, "b3": 3.75, "b5": 0.625, "b6": 0.375, "b7": 3.75, "b9": 6.25, "b12": 3.125, "ca": 18.75, "fe": 3.75, "mg": 25, "p": 225, "potasio": 375, "zn": 6.25, "cu": 0.125, "mn": 0.0125, "se": 31.25, "yodo": 6.25, "proteina": 27.5, "fibra": 0, "omega3": 0.0375, "omega6": 0.5, "omega9": 4.375, "colageno": 7.5 }, "percentVrnPerServing": { "d": 2.5, "e": 3.13, "k": 1.67, "b1": 5.68, "b2": 13.39, "b3": 23.44, "b5": 10.42, "b6": 26.79, "b7": 7.5, "b9": 3.13, "b12": 125, "ca": 2.34, "fe": 26.79, "mg": 6.67, "p": 32.14, "potasio": 18.75, "zn": 62.5, "cu": 12.5, "mn": 0.63, "se": 56.82, "yodo": 4.17, "proteina": 55, "fibra": 0, "omega3": 1.88, "omega6": 5 }, "url": "https://gverse.pages.dev/vitaminas/carnes/morcillo/" }, { "id": "salmon", "name": "Salmón", "category": "carne", "categoryName": "Carnes y pescados", "emoji": "🐟", "color": "#FF7043", "season": "Todo el año", "serving": { "label": "1 filete de salmón", "amount": 125, "unit": "g", "grams": 125 }, "per100Unit": "g", "kcalPer100g": 208, "sugarPer100g": 0, "curiosity": "El salmón es la fuente directa de EPA y DHA, los omega-3 que el cuerpo aprovecha mejor. También aporta vitamina D, la que casi nunca está en la comida.", "per100g": { "a": 12, "d": 11, "e": 1, "k": 0.5, "b1": 0.2, "b2": 0.4, "b3": 8, "b5": 1.5, "b6": 0.8, "b7": 5, "b9": 26, "b12": 3.2, "ca": 9, "fe": 0.3, "mg": 27, "p": 240, "potasio": 363, "zn": 0.4, "cu": 0.05, "mn": 0.01, "se": 36.5, "yodo": 50, "proteina": 22, "fibra": 0, "omega3": 2.2, "omega6": 0.6, "omega9": 2.6, "colageno": 0.5 }, "perServing": { "a": 15, "d": 13.75, "e": 1.25, "k": 0.625, "b1": 0.25, "b2": 0.5, "b3": 10, "b5": 1.875, "b6": 1, "b7": 6.25, "b9": 32.5, "b12": 4, "ca": 11.25, "fe": 0.375, "mg": 33.75, "p": 300, "potasio": 453.75, "zn": 0.5, "cu": 0.0625, "mn": 0.0125, "se": 45.625, "yodo": 62.5, "proteina": 27.5, "fibra": 0, "omega3": 2.75, "omega6": 0.75, "omega9": 3.25, "colageno": 0.625 }, "percentVrnPerServing": { "a": 1.88, "d": 275, "e": 10.42, "k": 0.83, "b1": 22.73, "b2": 35.71, "b3": 62.5, "b5": 31.25, "b6": 71.43, "b7": 12.5, "b9": 16.25, "b12": 160, "ca": 1.41, "fe": 2.68, "mg": 9, "p": 42.86, "potasio": 22.69, "zn": 5, "cu": 6.25, "mn": 0.63, "se": 82.95, "yodo": 41.67, "proteina": 55, "fibra": 0, "omega3": 137.5, "omega6": 7.5 }, "url": "https://gverse.pages.dev/vitaminas/carnes/salmon/" }, { "id": "sardinas", "name": "Sardinas en aceite", "category": "carne", "categoryName": "Carnes y pescados", "emoji": "🐟", "color": "#5C9EAD", "season": "Todo el año", "serving": { "label": "1 lata pequeña de sardinas", "amount": 80, "unit": "g", "grams": 80 }, "per100Unit": "g", "kcalPer100g": 208, "sugarPer100g": 0, "curiosity": "Las sardinas son pequeñas, baratas y con mucho calcio si se comen con espina. Para el omega-3 y el mercurio, mejor que el atún.", "per100g": { "a": 32, "d": 4.8, "e": 2, "k": 2, "b1": 0.08, "b2": 0.3, "b3": 5, "b5": 0.6, "b6": 0.2, "b7": 5, "b9": 10, "b12": 8.9, "ca": 382, "fe": 2.9, "mg": 39, "p": 490, "potasio": 397, "zn": 1.3, "cu": 0.2, "mn": 0.1, "se": 52.7, "yodo": 30, "proteina": 24.6, "fibra": 0, "omega3": 1.5, "omega6": 4, "omega9": 4, "colageno": 0.3 }, "perServing": { "a": 25.6, "d": 3.84, "e": 1.6, "k": 1.6, "b1": 0.064, "b2": 0.24, "b3": 4, "b5": 0.48, "b6": 0.16, "b7": 4, "b9": 8, "b12": 7.12, "ca": 305.6, "fe": 2.32, "mg": 31.2, "p": 392, "potasio": 317.6, "zn": 1.04, "cu": 0.16, "mn": 0.08, "se": 42.16, "yodo": 24, "proteina": 19.68, "fibra": 0, "omega3": 1.2, "omega6": 3.2, "omega9": 3.2, "colageno": 0.24 }, "percentVrnPerServing": { "a": 3.2, "d": 76.8, "e": 13.33, "k": 2.13, "b1": 5.82, "b2": 17.14, "b3": 25, "b5": 8, "b6": 11.43, "b7": 8, "b9": 4, "b12": 284.8, "ca": 38.2, "fe": 16.57, "mg": 8.32, "p": 56, "potasio": 15.88, "zn": 10.4, "cu": 16, "mn": 4, "se": 76.65, "yodo": 16, "proteina": 39.36, "fibra": 0, "omega3": 60, "omega6": 32 }, "url": "https://gverse.pages.dev/vitaminas/carnes/sardinas/" }, { "id": "atun", "name": "Atún al natural", "category": "carne", "categoryName": "Carnes y pescados", "emoji": "🐟", "color": "#C2185B", "season": "Todo el año", "serving": { "label": "1 lata pequeña de atún", "amount": 80, "unit": "g", "grams": 80 }, "per100Unit": "g", "kcalPer100g": 116, "sugarPer100g": 0, "curiosity": "El atún es proteína magra y selenio, pero no es el rey del omega-3: el salmón y las sardinas le ganan. El atún rojo acumula más mercurio.", "per100g": { "a": 5, "d": 1.7, "e": 0.4, "k": 0.2, "b1": 0.03, "b2": 0.07, "b3": 10, "b5": 0.2, "b6": 0.3, "b7": 3, "b9": 4, "b12": 2.2, "ca": 10, "fe": 0.8, "mg": 27, "p": 160, "potasio": 237, "zn": 0.5, "cu": 0.05, "mn": 0.01, "se": 80, "yodo": 15, "proteina": 26, "fibra": 0, "omega3": 0.3, "omega6": 0.1, "omega9": 1.2, "colageno": 0.2 }, "perServing": { "a": 4, "d": 1.36, "e": 0.32, "k": 0.16, "b1": 0.024, "b2": 0.056, "b3": 8, "b5": 0.16, "b6": 0.24, "b7": 2.4, "b9": 3.2, "b12": 1.76, "ca": 8, "fe": 0.64, "mg": 21.6, "p": 128, "potasio": 189.6, "zn": 0.4, "cu": 0.04, "mn": 0.008, "se": 64, "yodo": 12, "proteina": 20.8, "fibra": 0, "omega3": 0.24, "omega6": 0.08, "omega9": 0.96, "colageno": 0.16 }, "percentVrnPerServing": { "a": 0.5, "d": 27.2, "e": 2.67, "k": 0.21, "b1": 2.18, "b2": 4, "b3": 50, "b5": 2.67, "b6": 17.14, "b7": 4.8, "b9": 1.6, "b12": 70.4, "ca": 1, "fe": 4.57, "mg": 5.76, "p": 18.29, "potasio": 9.48, "zn": 4, "cu": 4, "mn": 0.4, "se": 116.36, "yodo": 8, "proteina": 41.6, "fibra": 0, "omega3": 12, "omega6": 0.8 }, "url": "https://gverse.pages.dev/vitaminas/carnes/atun/" }, { "id": "merluza", "name": "Merluza", "category": "carne", "categoryName": "Carnes y pescados", "emoji": "🐟", "color": "#90A4AE", "season": "Todo el año", "serving": { "label": "1 filete de merluza", "amount": 125, "unit": "g", "grams": 125 }, "per100Unit": "g", "kcalPer100g": 90, "sugarPer100g": 0, "curiosity": "La merluza es pescado blanco: poca grasa, mucha proteína y yodo. El omega-3 está en el pescado azul, no en este.", "per100g": { "a": 10, "d": 1.5, "e": 0.3, "k": 0.1, "b1": 0.05, "b2": 0.1, "b3": 2, "b5": 0.2, "b6": 0.3, "b7": 3, "b9": 10, "b12": 1, "ca": 20, "fe": 0.2, "mg": 25, "p": 200, "potasio": 350, "zn": 0.4, "cu": 0.03, "mn": 0.01, "se": 30, "yodo": 80, "proteina": 18, "fibra": 0, "omega3": 0.4, "omega6": 0.05, "omega9": 0.2, "colageno": 0.3 }, "perServing": { "a": 12.5, "d": 1.875, "e": 0.375, "k": 0.125, "b1": 0.0625, "b2": 0.125, "b3": 2.5, "b5": 0.25, "b6": 0.375, "b7": 3.75, "b9": 12.5, "b12": 1.25, "ca": 25, "fe": 0.25, "mg": 31.25, "p": 250, "potasio": 437.5, "zn": 0.5, "cu": 0.0375, "mn": 0.0125, "se": 37.5, "yodo": 100, "proteina": 22.5, "fibra": 0, "omega3": 0.5, "omega6": 0.0625, "omega9": 0.25, "colageno": 0.375 }, "percentVrnPerServing": { "a": 1.56, "d": 37.5, "e": 3.13, "k": 0.17, "b1": 5.68, "b2": 8.93, "b3": 15.63, "b5": 4.17, "b6": 26.79, "b7": 7.5, "b9": 6.25, "b12": 50, "ca": 3.13, "fe": 1.79, "mg": 8.33, "p": 35.71, "potasio": 21.88, "zn": 5, "cu": 3.75, "mn": 0.63, "se": 68.18, "yodo": 66.67, "proteina": 45, "fibra": 0, "omega3": 25, "omega6": 0.63 }, "url": "https://gverse.pages.dev/vitaminas/carnes/merluza/" }, { "id": "gambas", "name": "Gambas", "category": "carne", "categoryName": "Carnes y pescados", "emoji": "🦐", "color": "#FF8A65", "season": "Todo el año", "serving": { "label": "1 ración de gambas", "amount": 100, "unit": "g", "grams": 100 }, "per100Unit": "g", "kcalPer100g": 99, "sugarPer100g": 0, "curiosity": "Las gambas aportan yodo, selenio y proteína, y bastante menos colesterol del que se creía. El colesterol de la dieta pesa menos de lo que pensábamos.", "per100g": { "d": 0.1, "e": 1.3, "k": 0.3, "b1": 0.02, "b2": 0.03, "b3": 2, "b5": 0.3, "b6": 0.1, "b7": 2, "b9": 5, "b12": 1.1, "ca": 70, "fe": 0.5, "mg": 39, "p": 200, "potasio": 259, "zn": 1.3, "cu": 0.4, "mn": 0.03, "se": 40, "yodo": 35, "proteina": 24, "fibra": 0, "omega3": 0.3, "omega6": 0.1, "omega9": 0.4, "colageno": 0.5 }, "perServing": { "d": 0.1, "e": 1.3, "k": 0.3, "b1": 0.02, "b2": 0.03, "b3": 2, "b5": 0.3, "b6": 0.1, "b7": 2, "b9": 5, "b12": 1.1, "ca": 70, "fe": 0.5, "mg": 39, "p": 200, "potasio": 259, "zn": 1.3, "cu": 0.4, "mn": 0.03, "se": 40, "yodo": 35, "proteina": 24, "fibra": 0, "omega3": 0.3, "omega6": 0.1, "omega9": 0.4, "colageno": 0.5 }, "percentVrnPerServing": { "d": 2, "e": 10.83, "k": 0.4, "b1": 1.82, "b2": 2.14, "b3": 12.5, "b5": 5, "b6": 7.14, "b7": 4, "b9": 2.5, "b12": 44, "ca": 8.75, "fe": 3.57, "mg": 10.4, "p": 28.57, "potasio": 12.95, "zn": 13, "cu": 40, "mn": 1.5, "se": 72.73, "yodo": 23.33, "proteina": 48, "fibra": 0, "omega3": 15, "omega6": 1 }, "url": "https://gverse.pages.dev/vitaminas/carnes/gambas/" }, { "id": "caldo", "name": "Caldo de huesos", "category": "carne", "categoryName": "Carnes y pescados", "emoji": "🍲", "color": "#A1672F", "season": "Todo el año", "serving": { "label": "1 taza de caldo", "amount": 250, "unit": "g", "grams": 250 }, "per100Unit": "g", "kcalPer100g": 30, "sugarPer100g": 0, "curiosity": "El caldo de huesos aporta colágeno y aminoácidos, pero no es magia: su proteína es baja y la evidencia de sus efectos en articulaciones es limitada.", "per100g": { "b1": 0.01, "b2": 0.03, "b3": 0.3, "b5": 0.05, "b6": 0.02, "b9": 2, "b12": 0.2, "ca": 10, "fe": 0.5, "mg": 5, "p": 40, "potasio": 50, "zn": 0.3, "cu": 0.02, "mn": 0.01, "se": 2, "yodo": 2, "proteina": 4, "fibra": 0, "omega3": 0.01, "omega6": 0.05, "omega9": 0.2, "colageno": 3.5 }, "perServing": { "b1": 0.025, "b2": 0.075, "b3": 0.75, "b5": 0.125, "b6": 0.05, "b9": 5, "b12": 0.5, "ca": 25, "fe": 1.25, "mg": 12.5, "p": 100, "potasio": 125, "zn": 0.75, "cu": 0.05, "mn": 0.025, "se": 5, "yodo": 5, "proteina": 10, "fibra": 0, "omega3": 0.025, "omega6": 0.125, "omega9": 0.5, "colageno": 8.75 }, "percentVrnPerServing": { "b1": 2.27, "b2": 5.36, "b3": 4.69, "b5": 2.08, "b6": 3.57, "b9": 2.5, "b12": 20, "ca": 3.13, "fe": 8.93, "mg": 3.33, "p": 14.29, "potasio": 6.25, "zn": 7.5, "cu": 5, "mn": 1.25, "se": 9.09, "yodo": 3.33, "proteina": 20, "fibra": 0, "omega3": 1.25, "omega6": 1.25 }, "url": "https://gverse.pages.dev/vitaminas/carnes/caldo/" }, { "id": "aceite-oliva", "name": "Aceite de oliva virgen extra", "category": "grasa", "categoryName": "Aceites y grasas", "emoji": "🫒", "color": "#6B8E23", "season": "Todo el año", "serving": { "label": "1 cucharada de aceite de oliva", "amount": 10, "unit": "g", "grams": 10 }, "per100Unit": "g", "kcalPer100g": 884, "sugarPer100g": 0, "curiosity": "El aceite de oliva virgen extra es zumo de aceituna: no está refinado y conserva polifenoles y vitamina E. En crudo se aprovechan mejor.", "per100g": { "e": 14.35, "k": 60.2, "ca": 1, "fe": 0.56, "potasio": 1, "proteina": 0, "fibra": 0, "omega3": 0.76, "omega6": 9.76, "omega9": 73 }, "perServing": { "e": 1.435, "k": 6.02, "ca": 0.1, "fe": 0.056, "potasio": 0.1, "proteina": 0, "fibra": 0, "omega3": 0.076, "omega6": 0.976, "omega9": 7.3 }, "percentVrnPerServing": { "e": 11.96, "k": 8.03, "ca": 0.01, "fe": 0.4, "potasio": 0.01, "proteina": 0, "fibra": 0, "omega3": 3.8, "omega6": 9.76 }, "url": "https://gverse.pages.dev/vitaminas/grasas/aceite-oliva/" }, { "id": "aceite-girasol", "name": "Aceite de girasol", "category": "grasa", "categoryName": "Aceites y grasas", "emoji": "🌻", "color": "#F2C14E", "season": "Todo el año", "serving": { "label": "1 cucharada de aceite de girasol", "amount": 10, "unit": "g", "grams": 10 }, "per100Unit": "g", "kcalPer100g": 884, "sugarPer100g": 0, "curiosity": "Es la bomba de omega-6 y vitamina E. Sirve para freír, pero no abuses: la dieta occidental ya va sobrada de omega-6 frente al omega-3.", "per100g": { "e": 41.1, "k": 5.4, "proteina": 0, "fibra": 0, "omega3": 0.2, "omega6": 39, "omega9": 23 }, "perServing": { "e": 4.11, "k": 0.54, "proteina": 0, "fibra": 0, "omega3": 0.02, "omega6": 3.9, "omega9": 2.3 }, "percentVrnPerServing": { "e": 34.25, "k": 0.72, "proteina": 0, "fibra": 0, "omega3": 1, "omega6": 39 }, "url": "https://gverse.pages.dev/vitaminas/grasas/aceite-girasol/" }, { "id": "aceite-lino", "name": "Aceite de lino", "category": "grasa", "categoryName": "Aceites y grasas", "emoji": "🌾", "color": "#8D6E63", "season": "Todo el año", "serving": { "label": "1 cucharada de aceite de lino", "amount": 10, "unit": "g", "grams": 10 }, "per100Unit": "g", "kcalPer100g": 884, "sugarPer100g": 0, "curiosity": "Es la mayor fuente de omega-3 ALA, pero se enrancia con la luz y el calor. Guárdalo en frío y no lo uses para freír.", "per100g": { "e": 0.47, "proteina": 0, "fibra": 0, "omega3": 53.4, "omega6": 12.7, "omega9": 21 }, "perServing": { "e": 0.047, "proteina": 0, "fibra": 0, "omega3": 5.34, "omega6": 1.27, "omega9": 2.1 }, "percentVrnPerServing": { "e": 0.39, "proteina": 0, "fibra": 0, "omega3": 267, "omega6": 12.7 }, "url": "https://gverse.pages.dev/vitaminas/grasas/aceite-lino/" }, { "id": "mantequilla", "name": "Mantequilla", "category": "grasa", "categoryName": "Aceites y grasas", "emoji": "🧈", "color": "#F5DEB3", "season": "Todo el año", "serving": { "label": "1 porción de mantequilla", "amount": 10, "unit": "g", "grams": 10 }, "per100Unit": "g", "kcalPer100g": 717, "sugarPer100g": 0.1, "curiosity": "La mantequilla es grasa láctea: aporta vitamina A y D, pero también grasa saturada. Para untar, mejor con moderación y alternando con aceite de oliva.", "per100g": { "a": 684, "d": 1.5, "e": 2.32, "k": 7, "b1": 0.005, "b2": 0.034, "b3": 0.042, "b5": 0.11, "b6": 0.003, "b9": 3, "b12": 0.17, "ca": 24, "fe": 0.02, "mg": 2, "p": 24, "potasio": 24, "zn": 0.09, "se": 1, "yodo": 15, "proteina": 0.85, "fibra": 0, "omega3": 0.315, "omega6": 2.17, "omega9": 22 }, "perServing": { "a": 68.4, "d": 0.15, "e": 0.232, "k": 0.7, "b1": 0.0005, "b2": 0.0034, "b3": 0.0042, "b5": 0.011, "b6": 0.0003, "b9": 0.3, "b12": 0.017, "ca": 2.4, "fe": 0.002, "mg": 0.2, "p": 2.4, "potasio": 2.4, "zn": 0.009, "se": 0.1, "yodo": 1.5, "proteina": 0.085, "fibra": 0, "omega3": 0.0315, "omega6": 0.217, "omega9": 2.2 }, "percentVrnPerServing": { "a": 8.55, "d": 3, "e": 1.93, "k": 0.93, "b1": 0.05, "b2": 0.24, "b3": 0.03, "b5": 0.18, "b6": 0.02, "b9": 0.15, "b12": 0.68, "ca": 0.3, "fe": 0.01, "mg": 0.05, "p": 0.34, "potasio": 0.12, "zn": 0.09, "se": 0.18, "yodo": 1, "proteina": 0.17, "fibra": 0, "omega3": 1.57, "omega6": 2.17 }, "url": "https://gverse.pages.dev/vitaminas/grasas/mantequilla/" }, { "id": "agua", "name": "Agua", "category": "bebida", "categoryName": "Bebidas", "emoji": "💧", "color": "#4FC3F7", "season": "Todo el año", "serving": { "label": "1 vaso de agua", "amount": 250, "unit": "ml", "grams": 250 }, "per100Unit": "ml", "kcalPer100g": 0, "sugarPer100g": 0, "curiosity": "El agua no aporta energía ni nutrientes, pero es la bebida que mejor cubre la sed. Tener una botella a mano es el truco más simple para beber más.", "per100g": {}, "perServing": {}, "percentVrnPerServing": {}, "url": "https://gverse.pages.dev/vitaminas/bebidas/agua/" }, { "id": "agua-gas", "name": "Agua con gas", "category": "bebida", "categoryName": "Bebidas", "emoji": "🫧", "color": "#81D4FA", "season": "Todo el año", "serving": { "label": "1 vaso de agua con gas", "amount": 250, "unit": "ml", "grams": 250 }, "per100Unit": "ml", "kcalPer100g": 0, "sugarPer100g": 0, "curiosity": "Las burbujas son dióxido de carbono disuelto: no aportan calorías. Si el gas te hincha, tómala fuera de las comidas.", "per100g": {}, "perServing": {}, "percentVrnPerServing": {}, "url": "https://gverse.pages.dev/vitaminas/bebidas/agua-gas/" }, { "id": "zumo-naranja", "name": "Zumo de naranja", "category": "bebida", "categoryName": "Bebidas", "emoji": "🧃", "color": "#FF8A1F", "season": "Invierno", "serving": { "label": "1 vaso de zumo de naranja", "amount": 200, "unit": "ml", "grams": 200 }, "per100Unit": "ml", "kcalPer100g": 45, "sugarPer100g": 8.4, "curiosity": "Un zumo exprimido conserva la vitamina C, pero pierde casi toda la fibra de la fruta entera. Un vaso son unas 3 naranjas: mejor fruta y zumo de vez en cuando.", "per100g": { "c": 50, "b1": 0.09, "b2": 0.03, "b3": 0.4, "b5": 0.19, "b6": 0.04, "b9": 30, "ca": 11, "mg": 11, "potasio": 200, "proteina": 0.7, "fibra": 0.2, "omega3": 0.007, "omega6": 0.015 }, "perServing": { "c": 100, "b1": 0.18, "b2": 0.06, "b3": 0.8, "b5": 0.38, "b6": 0.08, "b9": 60, "ca": 22, "mg": 22, "potasio": 400, "proteina": 1.4, "fibra": 0.4, "omega3": 0.014, "omega6": 0.03 }, "percentVrnPerServing": { "c": 125, "b1": 16.36, "b2": 4.29, "b3": 5, "b5": 6.33, "b6": 5.71, "b9": 30, "ca": 2.75, "mg": 5.87, "potasio": 20, "proteina": 2.8, "fibra": 1.6, "omega3": 0.7, "omega6": 0.3 }, "url": "https://gverse.pages.dev/vitaminas/bebidas/zumo-naranja/" }, { "id": "zumo-manzana", "name": "Zumo de manzana", "category": "bebida", "categoryName": "Bebidas", "emoji": "🧃", "color": "#A3C644", "season": "Todo el año", "serving": { "label": "1 vaso de zumo de manzana", "amount": 200, "unit": "ml", "grams": 200 }, "per100Unit": "ml", "kcalPer100g": 46, "sugarPer100g": 9.6, "curiosity": "Es dulce sin azúcar añadido: el azúcar viene de la propia manzana. Aun así, en zumo se absorbe más rápido y no sacia como la fruta.", "per100g": { "c": 2, "b9": 1, "ca": 8, "mg": 5, "potasio": 101, "proteina": 0.1, "fibra": 0.2 }, "perServing": { "c": 4, "b9": 2, "ca": 16, "mg": 10, "potasio": 202, "proteina": 0.2, "fibra": 0.4 }, "percentVrnPerServing": { "c": 5, "b9": 1, "ca": 2, "mg": 2.67, "potasio": 10.1, "proteina": 0.4, "fibra": 1.6 }, "url": "https://gverse.pages.dev/vitaminas/bebidas/zumo-manzana/" }, { "id": "refresco-cola", "name": "Refresco de cola", "category": "bebida", "categoryName": "Bebidas", "emoji": "🥤", "color": "#8D6E63", "season": "Todo el año", "serving": { "label": "1 lata de cola", "amount": 330, "unit": "ml", "grams": 330 }, "per100Unit": "ml", "kcalPer100g": 42, "sugarPer100g": 10.6, "curiosity": "Una lata de 330 ml lleva unos 35 g de azúcar, casi el límite diario que se recomienda para una persona adulta. Y no quita el hambre: se bebe.", "per100g": { "p": 11, "potasio": 2 }, "perServing": { "p": 36.3, "potasio": 6.6 }, "percentVrnPerServing": { "p": 5.19, "potasio": 0.33 }, "url": "https://gverse.pages.dev/vitaminas/bebidas/refresco-cola/" }, { "id": "refresco-cola-zero", "name": "Refresco de cola zero", "category": "bebida", "categoryName": "Bebidas", "emoji": "🥤", "color": "#455A64", "season": "Todo el año", "serving": { "label": "1 lata de cola zero", "amount": 330, "unit": "ml", "grams": 330 }, "per100Unit": "ml", "kcalPer100g": 0, "sugarPer100g": 0, "curiosity": "Sin azúcar y sin calorías, pero tampoco aporta nada. Los edulcorantes no son un problema por una lata; el problema sería que sustituyan al agua.", "per100g": {}, "perServing": {}, "percentVrnPerServing": {}, "url": "https://gverse.pages.dev/vitaminas/bebidas/refresco-cola-zero/" }, { "id": "refresco-limon", "name": "Refresco de limón", "category": "bebida", "categoryName": "Bebidas", "emoji": "🍋", "color": "#F5C518", "season": "Todo el año", "serving": { "label": "1 lata de refresco de limón", "amount": 330, "unit": "ml", "grams": 330 }, "per100Unit": "ml", "kcalPer100g": 40, "sugarPer100g": 9.5, "curiosity": "El sabor a limón no significa vitamina C: la mayoría de refrescos de limón no llevan zumo. Mira la etiqueta y verás azúcar y aromas.", "per100g": {}, "perServing": {}, "percentVrnPerServing": {}, "url": "https://gverse.pages.dev/vitaminas/bebidas/refresco-limon/" }, { "id": "bebida-isotonica", "name": "Bebida isotónica", "category": "bebida", "categoryName": "Bebidas", "emoji": "🥤", "color": "#26C6DA", "season": "Todo el año", "serving": { "label": "1 botella de isotónica", "amount": 500, "unit": "ml", "grams": 500 }, "per100Unit": "ml", "kcalPer100g": 25, "sugarPer100g": 6, "curiosity": "Está pensada para reponer agua, sales y algo de azúcar después de sudar mucho. Para una tarde de sofá, un agua fresca hace lo mismo sin las calorías.", "per100g": { "ca": 2, "mg": 5, "potasio": 20 }, "perServing": { "ca": 10, "mg": 25, "potasio": 100 }, "percentVrnPerServing": { "ca": 1.25, "mg": 6.67, "potasio": 5 }, "url": "https://gverse.pages.dev/vitaminas/bebidas/bebida-isotonica/" }, { "id": "bebida-energetica", "name": "Bebida energética", "category": "bebida", "categoryName": "Bebidas", "emoji": "⚡", "color": "#7C5CFC", "season": "Todo el año", "serving": { "label": "1 lata de bebida energética", "amount": 250, "unit": "ml", "grams": 250 }, "per100Unit": "ml", "kcalPer100g": 45, "sugarPer100g": 11, "curiosity": "La cafeína y el azúcar dan un pico de energía que luego se paga. Una lata puede llevar la cafeína de un café y el azúcar de varias cucharadas.", "per100g": { "b3": 8, "b6": 2, "b12": 0.5, "mg": 30, "potasio": 10, "proteina": 0.4 }, "perServing": { "b3": 20, "b6": 5, "b12": 1.25, "mg": 75, "potasio": 25, "proteina": 1 }, "percentVrnPerServing": { "b3": 125, "b6": 357.14, "b12": 50, "mg": 20, "potasio": 1.25, "proteina": 2 }, "url": "https://gverse.pages.dev/vitaminas/bebidas/bebida-energetica/" }, { "id": "chocolate-negro", "name": "Chocolate negro 85 %", "category": "dulce", "categoryName": "Dulces y snacks", "emoji": "🍫", "color": "#5D4037", "season": "Todo el año", "serving": { "label": "2 onzas de chocolate negro", "amount": 20, "unit": "g", "grams": 20 }, "per100Unit": "g", "kcalPer100g": 598, "sugarPer100g": 15.5, "curiosity": "Cuanto más cacao, menos azúcar y más hierro, magnesio y fibra. Dos onzas son un capricho razonable; media tableta ya es otra cosa.", "per100g": { "a": 2, "e": 8, "b2": 0.1, "b3": 1.5, "ca": 73, "fe": 11.9, "mg": 228, "p": 308, "potasio": 715, "zn": 3.3, "cu": 1.8, "mn": 2.3, "proteina": 10, "fibra": 10.9, "omega3": 0.03, "omega6": 1.5 }, "perServing": { "a": 0.4, "e": 1.6, "b2": 0.02, "b3": 0.3, "ca": 14.6, "fe": 2.38, "mg": 45.6, "p": 61.6, "potasio": 143, "zn": 0.66, "cu": 0.36, "mn": 0.46, "proteina": 2, "fibra": 2.18, "omega3": 0.006, "omega6": 0.3 }, "percentVrnPerServing": { "a": 0.05, "e": 13.33, "b2": 1.43, "b3": 1.88, "ca": 1.82, "fe": 17, "mg": 12.16, "p": 8.8, "potasio": 7.15, "zn": 6.6, "cu": 36, "mn": 23, "proteina": 4, "fibra": 8.72, "omega3": 0.3, "omega6": 3 }, "url": "https://gverse.pages.dev/vitaminas/dulces-y-snacks/chocolate-negro/" }, { "id": "chocolate-leche", "name": "Chocolate con leche", "category": "dulce", "categoryName": "Dulces y snacks", "emoji": "🍫", "color": "#8D6E63", "season": "Todo el año", "serving": { "label": "2 onzas de chocolate con leche", "amount": 20, "unit": "g", "grams": 20 }, "per100Unit": "g", "kcalPer100g": 535, "sugarPer100g": 52, "curiosity": "El chocolate con leche lleva más azúcar y menos cacao que el negro. Sigue teniendo calcio y algo de hierro, pero el azúcar manda.", "per100g": { "a": 60, "d": 0.2, "e": 2, "b2": 0.3, "b12": 0.7, "ca": 189, "fe": 2.4, "mg": 60, "p": 208, "potasio": 372, "zn": 2.3, "proteina": 7.6, "fibra": 3.4, "omega3": 0.03, "omega6": 1.5 }, "perServing": { "a": 12, "d": 0.04, "e": 0.4, "b2": 0.06, "b12": 0.14, "ca": 37.8, "fe": 0.48, "mg": 12, "p": 41.6, "potasio": 74.4, "zn": 0.46, "proteina": 1.52, "fibra": 0.68, "omega3": 0.006, "omega6": 0.3 }, "percentVrnPerServing": { "a": 1.5, "d": 0.8, "e": 3.33, "b2": 4.29, "b12": 5.6, "ca": 4.72, "fe": 3.43, "mg": 3.2, "p": 5.94, "potasio": 3.72, "zn": 4.6, "proteina": 3.04, "fibra": 2.72, "omega3": 0.3, "omega6": 3 }, "url": "https://gverse.pages.dev/vitaminas/dulces-y-snacks/chocolate-leche/" }, { "id": "crema-cacao", "name": "Crema de cacao y avellanas", "category": "dulce", "categoryName": "Dulces y snacks", "emoji": "🍫", "color": "#A1672F", "season": "Todo el año", "serving": { "label": "2 cucharadas de crema de cacao", "amount": 30, "unit": "g", "grams": 30 }, "per100Unit": "g", "kcalPer100g": 539, "sugarPer100g": 56, "curiosity": "Es más azúcar y aceite que avellana. Una cucharada untada no hunde el día; el problema es cuando el bote se convierte en cuchara.", "per100g": { "e": 6.3, "ca": 108, "fe": 2, "mg": 64, "potasio": 400, "proteina": 6.3, "fibra": 3.4, "omega3": 0.02, "omega6": 6, "omega9": 8 }, "perServing": { "e": 1.89, "ca": 32.4, "fe": 0.6, "mg": 19.2, "potasio": 120, "proteina": 1.89, "fibra": 1.02, "omega3": 0.006, "omega6": 1.8, "omega9": 2.4 }, "percentVrnPerServing": { "e": 15.75, "ca": 4.05, "fe": 4.29, "mg": 5.12, "potasio": 6, "proteina": 3.78, "fibra": 4.08, "omega3": 0.3, "omega6": 18 }, "url": "https://gverse.pages.dev/vitaminas/dulces-y-snacks/crema-cacao/" }, { "id": "galletas-maria", "name": "Galletas María", "category": "dulce", "categoryName": "Dulces y snacks", "emoji": "🍪", "color": "#C9A227", "season": "Todo el año", "serving": { "label": "4 galletas María", "amount": 30, "unit": "g", "grams": 30 }, "per100Unit": "g", "kcalPer100g": 436, "sugarPer100g": 20, "curiosity": "Son galletas sencillas, pero siguen siendo harina y azúcar. Cuatro no son un drama; la mitad del paquete, sí.", "per100g": { "e": 3.5, "b1": 0.3, "b2": 0.2, "b3": 2.5, "ca": 30, "fe": 2.5, "mg": 20, "p": 60, "zn": 0.7, "proteina": 7, "fibra": 2.5, "omega3": 0.03, "omega6": 5 }, "perServing": { "e": 1.05, "b1": 0.09, "b2": 0.06, "b3": 0.75, "ca": 9, "fe": 0.75, "mg": 6, "p": 18, "zn": 0.21, "proteina": 2.1, "fibra": 0.75, "omega3": 0.009, "omega6": 1.5 }, "percentVrnPerServing": { "e": 8.75, "b1": 8.18, "b2": 4.29, "b3": 4.69, "ca": 1.13, "fe": 5.36, "mg": 1.6, "p": 2.57, "zn": 2.1, "proteina": 4.2, "fibra": 3, "omega3": 0.45, "omega6": 15 }, "url": "https://gverse.pages.dev/vitaminas/dulces-y-snacks/galletas-maria/" }, { "id": "croissant", "name": "Croissant", "category": "dulce", "categoryName": "Dulces y snacks", "emoji": "🥐", "color": "#D9A441", "season": "Todo el año", "serving": { "label": "1 croissant", "amount": 65, "unit": "g", "grams": 65 }, "per100Unit": "g", "kcalPer100g": 406, "sugarPer100g": 8, "curiosity": "El croissant es hojaldre: mucha mantequilla y poca proteína. Un desayuno de croissant y café se queda corto de fibra y proteína.", "per100g": { "a": 100, "e": 1.5, "b1": 0.1, "b2": 0.2, "b3": 1.5, "ca": 30, "fe": 1, "mg": 15, "p": 60, "proteina": 8, "fibra": 2.5, "omega3": 0.1, "omega6": 4 }, "perServing": { "a": 65, "e": 0.975, "b1": 0.065, "b2": 0.13, "b3": 0.975, "ca": 19.5, "fe": 0.65, "mg": 9.75, "p": 39, "proteina": 5.2, "fibra": 1.625, "omega3": 0.065, "omega6": 2.6 }, "percentVrnPerServing": { "a": 8.13, "e": 8.13, "b1": 5.91, "b2": 9.29, "b3": 6.09, "ca": 2.44, "fe": 4.64, "mg": 2.6, "p": 5.57, "proteina": 10.4, "fibra": 6.5, "omega3": 3.25, "omega6": 26 }, "url": "https://gverse.pages.dev/vitaminas/dulces-y-snacks/croissant/" }, { "id": "patatas-fritas", "name": "Patatas fritas de bolsa", "category": "dulce", "categoryName": "Dulces y snacks", "emoji": "🍟", "color": "#E8A33D", "season": "Todo el año", "serving": { "label": "1 bol pequeño de patatas fritas", "amount": 30, "unit": "g", "grams": 30 }, "per100Unit": "g", "kcalPer100g": 536, "sugarPer100g": 0.5, "curiosity": "Un bol de 30 g son unas 160 kcal y mucha sal. La patata no es el problema: el aceite y el tamaño del bol, sí.", "per100g": { "e": 5, "c": 15, "b1": 0.2, "b3": 3, "mg": 50, "p": 120, "potasio": 1000, "proteina": 6, "fibra": 4, "omega3": 0.1, "omega6": 8, "omega9": 7 }, "perServing": { "e": 1.5, "c": 4.5, "b1": 0.06, "b3": 0.9, "mg": 15, "p": 36, "potasio": 300, "proteina": 1.8, "fibra": 1.2, "omega3": 0.03, "omega6": 2.4, "omega9": 2.1 }, "percentVrnPerServing": { "e": 12.5, "c": 5.63, "b1": 5.45, "b3": 5.63, "mg": 4, "p": 5.14, "potasio": 15, "proteina": 3.6, "fibra": 4.8, "omega3": 1.5, "omega6": 24 }, "url": "https://gverse.pages.dev/vitaminas/dulces-y-snacks/patatas-fritas/" }, { "id": "palomitas", "name": "Palomitas con sal", "category": "dulce", "categoryName": "Dulces y snacks", "emoji": "🍿", "color": "#F5DEB3", "season": "Todo el año", "serving": { "label": "1 bol de palomitas", "amount": 25, "unit": "g", "grams": 25 }, "per100Unit": "g", "kcalPer100g": 387, "sugarPer100g": 0.9, "curiosity": "Sin mantequilla ni caramelo, las palomitas son maíz hinchado: mucho volumen, bastante fibra y pocas calorías por bol. El cine las carga de grasa.", "per100g": { "e": 2, "b1": 0.1, "b3": 1.5, "mg": 120, "p": 250, "potasio": 250, "zn": 2, "proteina": 12, "fibra": 14, "omega3": 0.1, "omega6": 5 }, "perServing": { "e": 0.5, "b1": 0.025, "b3": 0.375, "mg": 30, "p": 62.5, "potasio": 62.5, "zn": 0.5, "proteina": 3, "fibra": 3.5, "omega3": 0.025, "omega6": 1.25 }, "percentVrnPerServing": { "e": 4.17, "b1": 2.27, "b3": 2.34, "mg": 8, "p": 8.93, "potasio": 3.13, "zn": 5, "proteina": 6, "fibra": 14, "omega3": 1.25, "omega6": 12.5 }, "url": "https://gverse.pages.dev/vitaminas/dulces-y-snacks/palomitas/" }, { "id": "gominolas", "name": "Gominolas", "category": "dulce", "categoryName": "Dulces y snacks", "emoji": "🍬", "color": "#E91E63", "season": "Todo el año", "serving": { "label": "1 puñado de gominolas", "amount": 30, "unit": "g", "grams": 30 }, "per100Unit": "g", "kcalPer100g": 330, "sugarPer100g": 60, "curiosity": "Son azúcar con color y gelatina. No aportan vitaminas ni fibra: cuentan como capricho, no como fruta.", "per100g": { "proteina": 6, "fibra": 0 }, "perServing": { "proteina": 1.8, "fibra": 0 }, "percentVrnPerServing": { "proteina": 3.6, "fibra": 0 }, "url": "https://gverse.pages.dev/vitaminas/dulces-y-snacks/gominolas/" }, { "id": "helado-vainilla", "name": "Helado de vainilla", "category": "dulce", "categoryName": "Dulces y snacks", "emoji": "🍨", "color": "#F2C14E", "season": "Verano", "serving": { "label": "2 bolas de helado", "amount": 100, "unit": "g", "grams": 100 }, "per100Unit": "g", "kcalPer100g": 207, "sugarPer100g": 21, "curiosity": "El helado de vainilla es leche, nata y azúcar. Aporta algo de calcio, pero la ración de helado no sustituye a un vaso de leche.", "per100g": { "a": 80, "b2": 0.2, "b12": 0.4, "ca": 109, "p": 105, "proteina": 3.5, "fibra": 0.7, "omega3": 0.05, "omega6": 0.2 }, "perServing": { "a": 80, "b2": 0.2, "b12": 0.4, "ca": 109, "p": 105, "proteina": 3.5, "fibra": 0.7, "omega3": 0.05, "omega6": 0.2 }, "percentVrnPerServing": { "a": 10, "b2": 14.29, "b12": 16, "ca": 13.63, "p": 15, "proteina": 7, "fibra": 2.8, "omega3": 2.5, "omega6": 2 }, "url": "https://gverse.pages.dev/vitaminas/dulces-y-snacks/helado-vainilla/" }, { "id": "donut", "name": "Donut", "category": "dulce", "categoryName": "Dulces y snacks", "emoji": "🍩", "color": "#D81B60", "season": "Todo el año", "serving": { "label": "1 donut", "amount": 60, "unit": "g", "grams": 60 }, "per100Unit": "g", "kcalPer100g": 452, "sugarPer100g": 20, "curiosity": "Un donut es harina frita con azúcar: unas 270 kcal y poca proteína. Si te apetece, tómalo; solo que no ocupe el sitio del desayuno.", "per100g": { "a": 20, "e": 2, "ca": 50, "fe": 2, "mg": 15, "p": 70, "proteina": 6, "fibra": 2, "omega3": 0.1, "omega6": 5, "omega9": 3 }, "perServing": { "a": 12, "e": 1.2, "ca": 30, "fe": 1.2, "mg": 9, "p": 42, "proteina": 3.6, "fibra": 1.2, "omega3": 0.06, "omega6": 3, "omega9": 1.8 }, "percentVrnPerServing": { "a": 1.5, "e": 10, "ca": 3.75, "fe": 8.57, "mg": 2.4, "p": 6, "proteina": 7.2, "fibra": 4.8, "omega3": 3, "omega6": 30 }, "url": "https://gverse.pages.dev/vitaminas/dulces-y-snacks/donut/" }, { "id": "magdalenas", "name": "Magdalenas", "category": "dulce", "categoryName": "Dulces y snacks", "emoji": "🧁", "color": "#F48FB1", "season": "Todo el año", "serving": { "label": "2 magdalenas", "amount": 40, "unit": "g", "grams": 40 }, "per100Unit": "g", "kcalPer100g": 430, "sugarPer100g": 30, "curiosity": "La magdalena industrial es azúcar, harina y aceite. Dos son unas 170 kcal; el café solo no las convierte en desayuno completo.", "per100g": { "a": 60, "e": 3, "ca": 40, "fe": 1.5, "p": 60, "proteina": 6, "fibra": 1.5, "omega3": 0.1, "omega6": 5 }, "perServing": { "a": 24, "e": 1.2, "ca": 16, "fe": 0.6, "p": 24, "proteina": 2.4, "fibra": 0.6, "omega3": 0.04, "omega6": 2 }, "percentVrnPerServing": { "a": 3, "e": 10, "ca": 2, "fe": 4.29, "p": 3.43, "proteina": 4.8, "fibra": 2.4, "omega3": 2, "omega6": 20 }, "url": "https://gverse.pages.dev/vitaminas/dulces-y-snacks/magdalenas/" }, { "id": "tortilla-patata", "name": "Tortilla de patata", "category": "plato", "categoryName": "Platos preparados", "emoji": "🍳", "color": "#D9A441", "season": "Todo el año", "serving": { "label": "1 ración de tortilla (2 huevos)", "amount": 150, "unit": "g", "grams": 150 }, "per100Unit": "g", "kcalPer100g": 190, "sugarPer100g": 1.5, "curiosity": "La tortilla de patata es huevo, patata y aceite: proteína y grasa de calidad, pero también bastante aceite. Una ración de 150 g son unas 285 kcal.", "per100g": { "a": 90, "d": 0.6, "e": 1.2, "k": 3, "c": 8, "b1": 0.12, "b2": 0.15, "b3": 1.2, "b5": 0.6, "b6": 0.2, "b7": 2, "b9": 20, "b12": 0.4, "ca": 25, "fe": 1.1, "mg": 15, "p": 110, "potasio": 280, "zn": 0.8, "cu": 0.1, "mn": 0.12, "se": 8, "yodo": 15, "proteina": 7.5, "fibra": 1.2, "omega3": 0.1, "omega6": 1.2, "omega9": 6, "colageno": 0.5 }, "perServing": { "a": 135, "d": 0.9, "e": 1.8, "k": 4.5, "c": 12, "b1": 0.18, "b2": 0.225, "b3": 1.8, "b5": 0.9, "b6": 0.3, "b7": 3, "b9": 30, "b12": 0.6, "ca": 37.5, "fe": 1.65, "mg": 22.5, "p": 165, "potasio": 420, "zn": 1.2, "cu": 0.15, "mn": 0.18, "se": 12, "yodo": 22.5, "proteina": 11.25, "fibra": 1.8, "omega3": 0.15, "omega6": 1.8, "omega9": 9, "colageno": 0.75 }, "percentVrnPerServing": { "a": 16.88, "d": 18, "e": 15, "k": 6, "c": 15, "b1": 16.36, "b2": 16.07, "b3": 11.25, "b5": 15, "b6": 21.43, "b7": 6, "b9": 15, "b12": 24, "ca": 4.69, "fe": 11.79, "mg": 6, "p": 23.57, "potasio": 21, "zn": 12, "cu": 15, "mn": 9, "se": 21.82, "yodo": 15, "proteina": 22.5, "fibra": 7.2, "omega3": 7.5, "omega6": 18 }, "url": "https://gverse.pages.dev/vitaminas/platos-preparados/tortilla-patata/" }, { "id": "pizza", "name": "Pizza margarita", "category": "plato", "categoryName": "Platos preparados", "emoji": "🍕", "color": "#E4572E", "season": "Todo el año", "serving": { "label": "2 porciones de pizza", "amount": 200, "unit": "g", "grams": 200 }, "per100Unit": "g", "kcalPer100g": 266, "sugarPer100g": 3.6, "curiosity": "La pizza margarita tiene harina, tomate y queso: no es comida basura por definición, pero una ración de 200 g ronda las 530 kcal y bastante sal. Con ensalada, mejor.", "per100g": { "a": 150, "d": 0.2, "e": 1.5, "k": 5, "c": 2, "b1": 0.4, "b2": 0.3, "b3": 2.5, "b5": 0.4, "b6": 0.1, "b7": 3, "b9": 40, "b12": 0.6, "ca": 190, "fe": 2.5, "mg": 25, "p": 200, "potasio": 180, "zn": 1.3, "cu": 0.1, "mn": 0.25, "se": 15, "yodo": 15, "proteina": 11, "fibra": 2.3, "omega3": 0.15, "omega6": 1.5, "omega9": 3 }, "perServing": { "a": 300, "d": 0.4, "e": 3, "k": 10, "c": 4, "b1": 0.8, "b2": 0.6, "b3": 5, "b5": 0.8, "b6": 0.2, "b7": 6, "b9": 80, "b12": 1.2, "ca": 380, "fe": 5, "mg": 50, "p": 400, "potasio": 360, "zn": 2.6, "cu": 0.2, "mn": 0.5, "se": 30, "yodo": 30, "proteina": 22, "fibra": 4.6, "omega3": 0.3, "omega6": 3, "omega9": 6 }, "percentVrnPerServing": { "a": 37.5, "d": 8, "e": 25, "k": 13.33, "c": 5, "b1": 72.73, "b2": 42.86, "b3": 31.25, "b5": 13.33, "b6": 14.29, "b7": 12, "b9": 40, "b12": 48, "ca": 47.5, "fe": 35.71, "mg": 13.33, "p": 57.14, "potasio": 18, "zn": 26, "cu": 20, "mn": 25, "se": 54.55, "yodo": 20, "proteina": 44, "fibra": 18.4, "omega3": 15, "omega6": 30 }, "url": "https://gverse.pages.dev/vitaminas/platos-preparados/pizza/" }, { "id": "sandwich-mixto", "name": "Sándwich mixto", "category": "plato", "categoryName": "Platos preparados", "emoji": "🥪", "color": "#C9A26B", "season": "Todo el año", "serving": { "label": "1 sándwich mixto", "amount": 150, "unit": "g", "grams": 150 }, "per100Unit": "g", "kcalPer100g": 250, "sugarPer100g": 3.2, "curiosity": "Un sándwich mixto es pan, jamón y queso: unos 375 kcal y bastante sal. Con pan integral y tomate dentro, la fibra sube y sacia más.", "per100g": { "a": 100, "d": 0.3, "e": 0.8, "k": 2, "c": 1, "b1": 0.4, "b2": 0.2, "b3": 3, "b5": 0.4, "b6": 0.15, "b7": 3, "b9": 30, "b12": 0.5, "ca": 250, "fe": 2, "mg": 25, "p": 220, "potasio": 200, "zn": 1.5, "cu": 0.1, "mn": 0.3, "se": 15, "yodo": 15, "proteina": 13, "fibra": 1.5, "omega3": 0.1, "omega6": 0.8, "omega9": 3 }, "perServing": { "a": 150, "d": 0.45, "e": 1.2, "k": 3, "c": 1.5, "b1": 0.6, "b2": 0.3, "b3": 4.5, "b5": 0.6, "b6": 0.225, "b7": 4.5, "b9": 45, "b12": 0.75, "ca": 375, "fe": 3, "mg": 37.5, "p": 330, "potasio": 300, "zn": 2.25, "cu": 0.15, "mn": 0.45, "se": 22.5, "yodo": 22.5, "proteina": 19.5, "fibra": 2.25, "omega3": 0.15, "omega6": 1.2, "omega9": 4.5 }, "percentVrnPerServing": { "a": 18.75, "d": 9, "e": 10, "k": 4, "c": 1.88, "b1": 54.55, "b2": 21.43, "b3": 28.13, "b5": 10, "b6": 16.07, "b7": 9, "b9": 22.5, "b12": 30, "ca": 46.88, "fe": 21.43, "mg": 10, "p": 47.14, "potasio": 15, "zn": 22.5, "cu": 15, "mn": 22.5, "se": 40.91, "yodo": 15, "proteina": 39, "fibra": 9, "omega3": 7.5, "omega6": 12 }, "url": "https://gverse.pages.dev/vitaminas/platos-preparados/sandwich-mixto/" }, { "id": "alcachofa", "name": "Alcachofa cocida", "category": "verdura", "categoryName": "Verduras", "emoji": "🫒", "color": "#2F9E44", "season": "Otoño · Primavera", "serving": { "label": "2 alcachofas medianas", "amount": 150, "unit": "g", "grams": 150 }, "per100Unit": "g", "kcalPer100g": 47, "sugarPer100g": 1, "curiosity": "Aporta cinarina, que estimula la bilis y ayuda al hígado a digerir grasas, y abundante inulina prebiótica que nutre la microbiota.", "per100g": { "k": 14.8, "c": 7.4, "b9": 68, "fe": 0.6, "mg": 42, "p": 73, "potasio": 286, "proteina": 2.9, "fibra": 5.4, "colina": 25 }, "perServing": { "k": 22.2, "c": 11.1, "b9": 102, "fe": 0.9, "mg": 63, "p": 109.5, "potasio": 429, "proteina": 4.35, "fibra": 8.1, "colina": 37.5 }, "percentVrnPerServing": { "k": 29.6, "c": 13.87, "b9": 51, "fe": 6.43, "mg": 16.8, "p": 15.64, "potasio": 21.45, "proteina": 8.7, "fibra": 32.4, "colina": 9.38 }, "url": "https://gverse.pages.dev/vitaminas/verduras/alcachofa/" }, { "id": "esparragos", "name": "Espárragos verdes", "category": "verdura", "categoryName": "Verduras", "emoji": "🌱", "color": "#2F9E44", "season": "Primavera", "serving": { "label": "1 manojo (6-8 espárragos)", "amount": 120, "unit": "g", "grams": 120 }, "per100Unit": "g", "kcalPer100g": 20, "sugarPer100g": 1.8, "curiosity": "Ricos en asparagina, un aminoácido que estimula el filtrado renal con potente efecto diurético natural, y cromo para regular la insulina.", "per100g": { "a": 38, "e": 1.1, "k": 41.6, "c": 5.6, "b9": 52, "fe": 2.1, "potasio": 202, "cromo": 15, "proteina": 2.2, "fibra": 2.1, "colina": 16 }, "perServing": { "a": 45.6, "e": 1.32, "k": 49.92, "c": 6.72, "b9": 62.4, "fe": 2.52, "potasio": 242.4, "cromo": 18, "proteina": 2.64, "fibra": 2.52, "colina": 19.2 }, "percentVrnPerServing": { "a": 5.7, "e": 11, "k": 66.56, 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"sugarPer100g": 4.3, "curiosity": "Riquísimas en vitamina E (el mejor antioxidante lipídico para las arterias) y ácido oleico monoinsaturado idéntico al del aceite de oliva.", "per100g": { "e": 15, "b1": 0.64, "b6": 0.56, "b9": 113, "ca": 114, "fe": 4.7, "mg": 163, "p": 290, "potasio": 680, "zn": 2.45, "cu": 1.73, "mn": 6.18, "proteina": 15, "fibra": 9.7, "omega9": 45 }, "perServing": { "e": 4.5, "b1": 0.192, "b6": 0.168, "b9": 33.9, "ca": 34.2, "fe": 1.41, "mg": 48.9, "p": 87, "potasio": 204, "zn": 0.735, "cu": 0.519, "mn": 1.854, "proteina": 4.5, "fibra": 2.91, "omega9": 13.5 }, "percentVrnPerServing": { "e": 37.5, "b1": 17.45, "b6": 12, "b9": 16.95, "ca": 4.28, "fe": 10.07, "mg": 13.04, "p": 12.43, "potasio": 10.2, "zn": 7.35, "cu": 51.9, "mn": 92.7, "proteina": 9, "fibra": 11.64 }, "url": "https://gverse.pages.dev/vitaminas/frutos-secos/avellanas/" }, { "id": "pistachos", "name": "Pistachos tostados sin sal", "category": "seco", "categoryName": "Frutos secos y semillas", "emoji": "🥜", "color": "#7CB342", "season": "Otoño", "serving": { "label": "1 puñado de pistachos", "amount": 30, "unit": "g", "grams": 30 }, "per100Unit": "g", "kcalPer100g": 562, "sugarPer100g": 7.7, "curiosity": "Es el fruto seco con mayor concentración de melatonina vegetal natural, vitamina B6 y luteína: un aperitivo perfecto para la salud visual y el sueño.", "per100g": { "a": 26, "e": 2.8, "b1": 0.87, "b6": 1.7, "b9": 51, "ca": 105, "fe": 3.9, "mg": 121, "p": 490, "potasio": 1025, "zn": 2.2, "cu": 1.3, "mn": 1.2, "proteina": 20.2, "fibra": 10.6, "luteina": 2.9 }, "perServing": { "a": 7.8, "e": 0.84, "b1": 0.261, "b6": 0.51, "b9": 15.3, "ca": 31.5, "fe": 1.17, "mg": 36.3, "p": 147, "potasio": 307.5, "zn": 0.66, "cu": 0.39, "mn": 0.36, "proteina": 6.06, "fibra": 3.18, "luteina": 0.87 }, "percentVrnPerServing": { "a": 0.97, "e": 7, "b1": 23.73, "b6": 36.43, "b9": 7.65, "ca": 3.94, "fe": 8.36, "mg": 9.68, "p": 21, "potasio": 15.38, "zn": 6.6, "cu": 39, "mn": 18, "proteina": 12.12, "fibra": 12.72, "luteina": 8.7 }, "url": "https://gverse.pages.dev/vitaminas/frutos-secos/pistachos/" }, { "id": "anacardos", "name": "Anacardos crudos o tostados", "category": "seco", "categoryName": "Frutos secos y semillas", "emoji": "🥜", "color": "#FFF9C4", "season": "Todo el año", "serving": { "label": "1 puñado de anacardos", "amount": 30, "unit": "g", "grams": 30 }, "per100Unit": "g", "kcalPer100g": 553, "sugarPer100g": 5.9, "curiosity": "Muy ricos en magnesio relajante muscular y zinc, con una textura cremosa ideal para hacer salsas vegetales saludables.", "per100g": { "b1": 0.42, "b6": 0.42, "b9": 25, "fe": 6.7, "mg": 292, "p": 593, "potasio": 660, "zn": 5.78, "cu": 2.2, "se": 19.9, "proteina": 18.2, "fibra": 3.3, "triptofano": 240 }, "perServing": { "b1": 0.126, "b6": 0.126, "b9": 7.5, "fe": 2.01, "mg": 87.6, "p": 177.9, "potasio": 198, "zn": 1.734, "cu": 0.66, "se": 5.97, "proteina": 5.46, "fibra": 0.99, "triptofano": 72 }, "percentVrnPerServing": { "b1": 11.45, "b6": 9, "b9": 3.75, "fe": 14.36, "mg": 23.36, "p": 25.41, "potasio": 9.9, "zn": 17.34, "cu": 66, "se": 10.85, "proteina": 10.92, "fibra": 3.96, "triptofano": 24 }, "url": "https://gverse.pages.dev/vitaminas/frutos-secos/anacardos/" } ], "manual": [ { "id": "a", "group": "vit", "name": "Vitamina A", "symbol": "A", "unit": "µg", "type": "Liposoluble", "solubility": "lipo", "trafficLight": "rojo", "vrn": 800, "vrnUnit": "µg", "ul": 3000, "ulUnit": "µg", "function": "Vista, piel y mucosas", "description": "Mantiene la vista —sobre todo de noche—, la piel y las mucosas. En frutas y verduras llega como betacaroteno, que el cuerpo transforma en vitamina A.", "sources": "Hígado, pescado azul, huevos y lácteos; zanahoria, boniato y espinaca (betacaroteno).", "note": "" }, { "id": "d", "group": "vit", "name": "Vitamina D", "symbol": "D", "unit": "µg", "type": "Liposoluble", "solubility": "lipo", "trafficLight": "rojo", "vrn": 5, "vrnUnit": "µg", "ul": 100, "ulUnit": "µg", "function": "Huesos, músculos e inmunidad", "description": "Regula el calcio y el fósforo: sin ella no se absorben bien. La mayor parte se fabrica en la piel con el sol; la comida aporta poco.", "sources": "Sol, pescado azul, huevo y lácteos fortificados.", "note": "La mayor parte se fabrica en la piel con el sol: pocos alimentos la aportan." }, { "id": "e", "group": "vit", "name": "Vitamina E", "symbol": "E", "unit": "mg", "type": "Liposoluble", "solubility": "lipo", "trafficLight": "ambar", "vrn": 12, "vrnUnit": "mg", "ul": 300, "ulUnit": "mg", "function": "Antioxidante celular", "description": "Protege las grasas de las membranas celulares del daño oxidativo. Es la gran olvidada de las frutas… menos para el aguacate.", "sources": "Aceites vegetales, frutos secos, semillas y aguacate.", "note": "" }, { "id": "k", "group": "vit", "name": "Vitamina K", "symbol": "K", "unit": "µg", "type": "Liposoluble", "solubility": "lipo", "trafficLight": "verde", "vrn": 75, "vrnUnit": "µg", "ul": null, "ulUnit": "", "function": "Coagulación y huesos", "description": "Permite que la sangre coagule y participa en la mineralización de los huesos. Hay dos formas: K1 (vegetales) y K2 (fermentados).", "sources": "Verduras de hoja verde, brócoli, coles y aceites vegetales.", "note": "" }, { "id": "c", "group": "vit", "name": "Vitamina C", "symbol": "C", "unit": "mg", "type": "Hidrosoluble", "solubility": "hidro", "trafficLight": "ambar", "vrn": 80, "vrnUnit": "mg", "ul": 1000, "ulUnit": "mg", "function": "Defensas, piel y hierro", "description": "Ayuda al sistema inmunitario, fabrica colágeno (piel, encías, vasos) y mejora la absorción del hierro de los vegetales.", "sources": "Cítricos, kiwi, fresa, pimiento, brócoli y tomate.", "note": "" }, { "id": "b1", "group": "vit", "name": "Vitamina B1 (tiamina)", "symbol": "B1", "unit": "mg", "type": "Hidrosoluble", "solubility": "hidro", "trafficLight": "verde", "vrn": 1.1, "vrnUnit": "mg", "ul": null, "ulUnit": "", "function": "Energía de los hidratos", "description": "Convierte los hidratos de carbono en energía y mantiene los nervios funcionando. El alcoholismo es su gran enemigo.", "sources": "Cereales integrales, legumbres, cerdo y frutos secos.", "note": "" }, { "id": "b2", "group": "vit", "name": "Vitamina B2 (riboflavina)", "symbol": "B2", "unit": "mg", "type": "Hidrosoluble", "solubility": "hidro", "trafficLight": "verde", "vrn": 1.4, "vrnUnit": "mg", "ul": null, "ulUnit": "", "function": "Energía, piel y ojos", "description": "Interviene en la producción de energía y en el mantenimiento de la piel, los ojos y las mucosas.", "sources": "Lácteos, huevos, carnes, pescado y almendras.", "note": "" }, { "id": "b3", "group": "vit", "name": "Vitamina B3 (niacina)", "symbol": "B3", "unit": "mg", "type": "Hidrosoluble", "solubility": "hidro", "trafficLight": "ambar", "vrn": 16, "vrnUnit": "mg NE", "ul": 10, "ulUnit": "mg", "function": "Metabolismo y piel", "description": "Participa en el metabolismo de los nutrientes y en el cuidado de la piel y el sistema nervioso. Hay dos formas: ácido nicotínico y nicotinamida.", "sources": "Carnes, pescado, cacahuetes y cereales integrales.", "note": "" }, { "id": "b5", "group": "vit", "name": "Vitamina B5 (pantoténico)", "symbol": "B5", "unit": "mg", "type": "Hidrosoluble", "solubility": "hidro", "trafficLight": "verde", "vrn": 6, "vrnUnit": "mg", "ul": null, "ulUnit": "", "function": "Energía y hormonas", "description": "Forma parte de la coenzima A, clave para obtener energía de los nutrientes y fabricar hormonas y colesterol.", "sources": "Casi todos los alimentos: huevos, legumbres, aguacate y carnes.", "note": "" }, { "id": "b6", "group": "vit", "name": "Vitamina B6", "symbol": "B6", "unit": "mg", "type": "Hidrosoluble", "solubility": "hidro", "trafficLight": "rojo", "vrn": 1.4, "vrnUnit": "mg", "ul": 12, "ulUnit": "mg", "function": "Energía y sistema nervioso", "description": "Ayuda a transformar los alimentos en energía y a fabricar neurotransmisores, las mensajeras del sistema nervioso.", "sources": "Plátano, pollo, pescado, patata y legumbres.", "note": "" }, { "id": "b7", "group": "vit", "name": "Vitamina B7 (biotina)", "symbol": "B7", "unit": "µg", "type": "Hidrosoluble", "solubility": "hidro", "trafficLight": "verde", "vrn": 50, "vrnUnit": "µg", "ul": null, "ulUnit": "", "function": "Piel, pelo y metabolismo", "description": "Participa en el metabolismo de las grasas y los hidratos y en el mantenimiento de la piel y el cabello.", "sources": "Huevos, frutos secos, legumbres y aguacate.", "note": "" }, { "id": "b9", "group": "vit", "name": "Vitamina B9 (folato)", "symbol": "B9", "unit": "µg", "type": "Hidrosoluble", "solubility": "hidro", "trafficLight": "ambar", "vrn": 200, "vrnUnit": "µg", "ul": 1000, "ulUnit": "µg", "function": "Células nuevas y embarazo", "description": "Necesaria para formar ADN y células nuevas. Es especialmente importante antes y durante el embarazo.", "sources": "Verduras de hoja verde, legumbres, cítricos e hígado.", "note": "" }, { "id": "b12", "group": "vit", "name": "Vitamina B12", "symbol": "B12", "unit": "µg", "type": "Hidrosoluble", "solubility": "hidro", "trafficLight": "verde", "vrn": 2.5, "vrnUnit": "µg", "ul": null, "ulUnit": "", "function": "Nervios y glóbulos rojos", "description": "Es imprescindible para los nervios y para formar glóbulos rojos. Solo está en alimentos de origen animal.", "sources": "Carnes, pescado, huevos y lácteos. No está en vegetales: los veganos deben suplementarla.", "note": "Solo está en alimentos de origen animal; los veganos deben suplementarla." }, { "id": "ca", "group": "min", "name": "Calcio", "symbol": "Ca", "unit": "mg", "type": "Macromineral", "solubility": null, "trafficLight": "ambar", "vrn": 800, "vrnUnit": "mg", "ul": 2500, "ulUnit": "mg", "function": "Huesos y dientes", "description": "Es el ladrillo del hueso y del diente, y también participa en la contracción muscular y la coagulación.", "sources": "Lácteos, sardinas, tofu, almendras y sésamo.", "note": "" }, { "id": "fe", "group": "min", "name": "Hierro", "symbol": "Fe", "unit": "mg", "type": "Oligoelemento", "solubility": null, "trafficLight": "rojo", "vrn": 14, "vrnUnit": "mg", "ul": 45, "ulUnit": "mg", "function": "Oxígeno en la sangre", "description": "Forma parte de la hemoglobina, que lleva el oxígeno a todo el cuerpo. El hierro vegetal se absorbe mejor con vitamina C.", "sources": "Carne, legumbres, espinaca, frutos secos y semillas.", "note": "El hierro vegetal se absorbe mejor con vitamina C." }, { "id": "mg", "group": "min", "name": "Magnesio", "symbol": "Mg", "unit": "mg", "type": "Macromineral", "solubility": null, "trafficLight": "ambar", "vrn": 375, "vrnUnit": "mg", "ul": 250, "ulUnit": "mg", "function": "Músculos, nervios y huesos", "description": "Participa en más de 300 reacciones, desde la contracción muscular hasta la formación de hueso.", "sources": "Frutos secos, legumbres, cacao y verduras de hoja.", "note": "" }, { "id": "p", "group": "min", "name": "Fósforo", "symbol": "P", "unit": "mg", "type": "Macromineral", "solubility": null, "trafficLight": "ambar", "vrn": 700, "vrnUnit": "mg", "ul": 4000, "ulUnit": "mg", "function": "Huesos, energía y ADN", "description": "Forma parte del hueso y del ADN, y es imprescindible para transformar la energía de los alimentos.", "sources": "Lácteos, huevos, carne, pescado, legumbres y frutos secos.", "note": "" }, { "id": "potasio", "group": "min", "name": "Potasio", "symbol": "K", "unit": "mg", "type": "Macromineral", "solubility": null, "trafficLight": "verde", "vrn": 2000, "vrnUnit": "mg", "ul": null, "ulUnit": "", "function": "Presión arterial y músculos", "description": "Ayuda a mantener la presión arterial y a que los músculos y el corazón funcionen. Es el mineral que más abunda en la fruta y la verdura.", "sources": "Plátano, patata, legumbres, aguacate, espinaca y frutos secos.", "note": "" }, { "id": "sodio", "group": "min", "name": "Sodio", "symbol": "Na", "unit": "mg", "type": "Macromineral", "solubility": null, "trafficLight": "rojo", "vrn": 1500, "vrnUnit": "mg", "ul": 2000, "ulUnit": "mg", "function": "Equilibrio hídrico y nervios", "description": "Principal catión del líquido extracelular. Regula el volumen de sangre en los vasos, la presión osmótica y la transmisión de impulsos nerviosos y musculares.", "sources": "Sal marina, conservas de pescado, marisco, apio, jamón y queso curado.", "note": "Lo fundamental es mantener el equilibrio con el potasio (proporción óptima 2:1 a favor del potasio)." }, { "id": "zn", "group": "min", "name": "Zinc", "symbol": "Zn", "unit": "mg", "type": "Oligoelemento", "solubility": null, "trafficLight": "rojo", "vrn": 10, "vrnUnit": "mg", "ul": 25, "ulUnit": "mg", "function": "Defensas y piel", "description": "Interviene en las defensas, la cicatrización y el gusto. Los frutos secos, las semillas y la carne son buenas fuentes.", "sources": "Carne, marisco, legumbres, semillas y frutos secos.", "note": "" }, { "id": "cu", "group": "min", "name": "Cobre", "symbol": "Cu", "unit": "mg", "type": "Oligoelemento", "solubility": null, "trafficLight": "ambar", "vrn": 1, "vrnUnit": "mg", "ul": 5, "ulUnit": "mg", "function": "Hierro, nervios y pigmento", "description": "Ayuda a movilizar el hierro, protege los nervios y participa en la formación de la melanina y del colágeno.", "sources": "Hígado, marisco, cacao, frutos secos, semillas y legumbres.", "note": "" }, { "id": "mn", "group": "min", "name": "Manganeso", "symbol": "Mn", "unit": "mg", "type": "Oligoelemento", "solubility": null, "trafficLight": "ambar", "vrn": 2, "vrnUnit": "mg", "ul": 11, "ulUnit": "mg", "function": "Huesos y antioxidantes", "description": "Es parte de enzimas que neutralizan radicales libres y participa en la formación de hueso y en el metabolismo de los aminoácidos.", "sources": "Cereales integrales, frutos secos, legumbres, té y verduras de hoja.", "note": "" }, { "id": "se", "group": "min", "name": "Selenio", "symbol": "Se", "unit": "µg", "type": "Oligoelemento", "solubility": null, "trafficLight": "rojo", "vrn": 55, "vrnUnit": "µg", "ul": 300, "ulUnit": "µg", "function": "Antioxidante y tiroides", "description": "Protege las células del daño oxidativo y participa en las hormonas del tiroides. Con muy poco se cubre la necesidad… y con poco se pasa del techo.", "sources": "Nuez de Brasil, pescado, huevos, carne y cereales.", "note": "" }, { "id": "yodo", "group": "min", "name": "Yodo", "symbol": "I", "unit": "µg", "type": "Oligoelemento", "solubility": null, "trafficLight": "ambar", "vrn": 150, "vrnUnit": "µg", "ul": 600, "ulUnit": "µg", "function": "Tiroides y energía", "description": "Es la materia prima de las hormonas del tiroides, que regulan la energía y el crecimiento. Su cantidad en los alimentos depende del suelo y del mar.", "sources": "Pescado, marisco, lácteos, huevo y sal yodada.", "note": "Varía mucho con el suelo, el pescado y la sal yodada." }, { "id": "cromo", "group": "min", "name": "Cromo", "symbol": "Cr", "unit": "µg", "type": "Oligoelemento", "solubility": null, "trafficLight": "verde", "vrn": 40, "vrnUnit": "µg", "ul": null, "ulUnit": "", "function": "Glucosa e insulina", "description": "Forma parte del factor de tolerancia a la glucosa (cromodulina), potenciando la afinidad y sensibilidad de los receptores celulares a la insulina.", "sources": "Levadura de cerveza/nutricional, brócoli, espárragos, avena integral, mejillones y cacao.", "note": "Ayuda a estabilizar las curvas glucémicas y reducir los antojos de carbohidratos refinados." }, { "id": "molibdeno", "group": "min", "name": "Molibdeno", "symbol": "Mo", "unit": "µg", "type": "Oligoelemento", "solubility": null, "trafficLight": "verde", "vrn": 50, "vrnUnit": "µg", "ul": 600, "ulUnit": "µg", "function": "Enzimas desintoxicantes y azufre", "description": "Cofactor indispensable de la sulfito oxidasa (desintoxica sulfitos en sulfatos inocuos) y de la xantina oxidasa en el metabolismo de purinas.", "sources": "Lentejas, garbanzos, alubias, avena, nueces y espinacas.", "note": "Clave para personas con sensibilidad a los sulfitos presentes en conservas o vinos." }, { "id": "proteina", "group": "macro", "name": "Proteína", "symbol": "Prot", "unit": "g", "type": "Macronutriente", "solubility": null, "trafficLight": "verde", "vrn": 50, "vrnUnit": "g", "ul": null, "ulUnit": "", "function": "Músculos, piel y defensas", "description": "Forma los músculos, la piel, las enzimas y las defensas. Las proteínas se descomponen en aminoácidos y el cuerpo vuelve a montar los que necesita.", "sources": "Huevos, pescado, carne, lácteos, legumbres, tofu y frutos secos.", "note": "La referencia de 50 g cubre a una persona de 60 kg; sube con el peso y con el entrenamiento." }, { "id": "fibra", "group": "macro", "name": "Fibra", "symbol": "Fibra", "unit": "g", "type": "Fibra", "solubility": null, "trafficLight": "verde", "vrn": 25, "vrnUnit": "g", "ul": null, "ulUnit": "", "function": "Digestión y microbiota", "description": "No se digiere, pero alimenta a las bacterias del intestino, ralentiza el azúcar de la comida y ayuda a ir al baño.", "sources": "Legumbres, cereales integrales, frutas, verduras y frutos secos.", "note": "La fibra no es un nutriente energético, pero es clave para la microbiota." }, { "id": "omega3", "group": "macro", "name": "Omega-3", "symbol": "ω-3", "unit": "g", "type": "Grasa esencial", "solubility": null, "trafficLight": "verde", "vrn": 2, "vrnUnit": "g", "ul": null, "ulUnit": "", "function": "Corazón, vista y cerebro", "description": "Familia de grasas esenciales: el ALA viene de las plantas (lino, chía, nuez) y el EPA/DHA del pescado y el marisco. El cuerpo no los fabrica.", "sources": "Salmón, sardinas, caballa, arenque, nueces, chía, lino y aceite de lino.", "note": "El ALA vegetal se convierte en EPA/DHA con poca eficiencia: el pescado azul es la fuente directa." }, { "id": "omega6", "group": "macro", "name": "Omega-6", "symbol": "ω-6", "unit": "g", "type": "Grasa esencial", "solubility": null, "trafficLight": "verde", "vrn": 10, "vrnUnit": "g", "ul": null, "ulUnit": "", "function": "Piel y membranas celulares", "description": "El ácido linoleico es esencial para la piel y las membranas. Está en aceites de semillas, frutos secos y huevos.", "sources": "Aceite de girasol, maíz y soja, frutos secos, semillas y huevos.", "note": "Esencial, pero en la dieta occidental suele sobrar: lo que importa es el equilibrio con el omega-3." }, { "id": "omega9", "group": "macro", "name": "Omega-9 (ácido oleico)", "symbol": "ω-9", "unit": "g", "type": "Grasa no esencial", "solubility": null, "trafficLight": "verde", "vrn": null, "vrnUnit": "", "ul": null, "ulUnit": "", "function": "Corazón y aceite de oliva", "description": "El ácido oleico es la grasa monoinsaturada más abundante en la dieta mediterránea. No es esencial: el cuerpo lo fabrica, pero sustituir grasas saturadas por aceite de oliva, aguacate o frutos secos es una buena jugada para el corazón.", "sources": "Aceite de oliva, aguacate, aceitunas, frutos secos y semillas; también carnes y lácteos.", "note": "No es un nutriente esencial, pero es la grasa estrella de la dieta mediterránea." }, { "id": "colageno", "group": "macro", "name": "Colágeno", "symbol": "Col", "unit": "g", "type": "Proteína estructural", "solubility": null, "trafficLight": "verde", "vrn": null, "vrnUnit": "", "ul": null, "ulUnit": "", "function": "Piel, huesos y articulaciones", "description": "Es la proteína estructural de la piel, los huesos y los tendones. Al comerlo se digiere en aminoácidos: no pasa intacto a la piel.", "sources": "Caldo de huesos, morcillo, piel de pollo, gelatina y pescado con espina. Las plantas no tienen colágeno.", "note": "No es un nutriente esencial: el cuerpo lo fabrica con aminoácidos y vitamina C." }, { "id": "colina", "group": "macro", "name": "Colina", "symbol": "Colina", "unit": "mg", "type": "Nutriente esencial", "solubility": null, "trafficLight": "ambar", "vrn": 400, "vrnUnit": "mg", "ul": 3500, "ulUnit": "mg", "function": "Memoria, hígado y membranas", "description": "Esencial para sintetizar fosfatidilcolina en las membranas celulares y el neurotransmisor acetilcolina en el cerebro. Previene la infiltración de grasa en el hígado.", "sources": "Yema de huevo, hígado de ternera, salmón, soja, bacalao y pollo.", "note": "Crucial durante el embarazo para el desarrollo del tubo neural y la memoria fetal." }, { "id": "triptofano", "group": "macro", "name": "Triptófano", "symbol": "Trp", "unit": "mg", "type": "Aminoácido esencial", "solubility": null, "trafficLight": "verde", "vrn": 300, "vrnUnit": "mg", "ul": null, "ulUnit": "", "function": "Serotonina, melatonina y sueño", "description": "Aminoácido esencial que cruza la barrera hematoencefálica para fabricar serotonina (calma y ánimo) y melatonina (inductora del sueño profundo).", "sources": "Pechuga de pavo, pollo, huevos, plátano, avena, lácteos, salmón y nueces.", "note": "El nutriente de cabecera contra el insomnio y la ansiedad por dulce." }, { "id": "creatina", "group": "macro", "name": "Creatina", "symbol": "Creatina", "unit": "g", "type": "Fosfágeno celular", "solubility": null, "trafficLight": "verde", "vrn": 3, "vrnUnit": "g", "ul": null, "ulUnit": "", "function": "Fuerza, ATP y agilidad cerebral", "description": "Dona grupos fosfato para regenerar ATP en cuestión de segundos. Mejora la potencia muscular y la memoria de trabajo en tareas cognitivas exigentes.", "sources": "Arenque, salmón, atún, ternera y carne de cerdo.", "note": "Uno de los compuestos más respaldados por la ciencia para rendimiento físico y neuroprotección." }, { "id": "luteina", "group": "macro", "name": "Luteína y Zeaxantina", "symbol": "Lut+Zea", "unit": "mg", "type": "Carotenoide macular", "solubility": "lipo", "trafficLight": "verde", "vrn": 10, "vrnUnit": "mg", "ul": null, "ulUnit": "", "function": "Mácula ocular y filtro de luz azul", "description": "Pigmentos amarillos que se depositan específicamente en la mácula de la retina, actuando como gafas de sol internas que filtran la luz azul dañina de pantallas y sol.", "sources": "Col rizada (kale), espinacas, yema de huevo, brócoli, calabacín y maíz.", "note": "El mejor escudo nutricional contra la fatiga visual por pantallas y la degeneración macular." }, { "id": "licopeno", "group": "macro", "name": "Licopeno", "symbol": "Licopeno", "unit": "mg", "type": "Carotenoide antioxidante", "solubility": "lipo", "trafficLight": "verde", "vrn": 10, "vrnUnit": "mg", "ul": null, "ulUnit": "", "function": "Próstata, corazón y fotoprotección", "description": "El carotenoide con mayor capacidad para atrapar radicales libres de oxígeno singlete. Asociado a la salud prostática y la reducción del colesterol LDL oxidado.", "sources": "Tomate frito casero con aceite de oliva, sandía, papaya y pomelo rosa.", "note": "El tomate crudo aporta poco licopeno biodisponible; en salsa casera se multiplica por 3." }, { "id": "coq10", "group": "macro", "name": "Coenzima Q10 (Ubiquinona)", "symbol": "CoQ10", "unit": "mg", "type": "Antioxidante mitocondrial", "solubility": "lipo", "trafficLight": "verde", "vrn": 30, "vrnUnit": "mg", "ul": null, "ulUnit": "", "function": "Energía mitocondrial y corazón", "description": "Pieza clave en las crestas mitocondriales para fabricar el 95% del ATP corporal. El músculo cardíaco contiene la mayor concentración de CoQ10 de todo el cuerpo.", "sources": "Sardinas, caballa, salmón, hígado, ternera, pollo y nueces.", "note": "Esencial para mantener la vitalidad y la función de bombeo cardíaco." } ] }