9.1.1: Recetas de Planeación
- Page ID
- 119422
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Lección
Escojamos algunas recetas para un restaurante.
Ejercicio\(\PageIndex{1}\): A Recipe for Your Restaurant
Imagina que podrías abrir un restaurante.
- Selecciona una receta para un plato principal que te gustaría servir en tu restaurante.
- Registre la cantidad de cada ingrediente de su receta en las dos primeras columnas de la tabla. Es posible que no necesite usar todas las filas.
ingrediente cantidad cantidad por porción calorías por porción Mesa\(\PageIndex{1}\) - ¿Cuántas porciones hace esta receta? Determinar la cantidad de cada ingrediente en una porción, y registrarlo en la tercera columna de la tabla.
- Se pide a los restaurantes que etiqueten cuántas calorías hay en cada comida en su menú.
- Usa la información para calcular la cantidad de calorías de cada ingrediente de tu comida, y registrarla en la última columna de la tabla.
- A continuación, encuentra las calorías totales en una porción de su comida.
- Si una persona quiere comer 2,000 calorías al día, ¿qué porcentaje de su ingesta diaria de calorías sería una porción de tu comida?
Granos
| medida común | masa (g) | calorías | grasa (g) | sodio (mg) | |
|---|---|---|---|---|---|
| bagels | 1 bagel | \(99\) | \(261\) | \(1.31\) | \(418\) |
| masa para galletas, refrigerada | 1 galleta | \(58\) | \(178\) | \(6.14\) | \(567\) |
| galletas, mezcla seca | 1 taza | \(120\) | \(514\) | \(18.48\) | \(1531\) |
| migas de pan | 1 oz | \(28.35\) | \(112\) | \(1.5\) | \(208\) |
| relleno de pan, mezcla seca | 1 oz | \(28.35\) | \(109\) | \(0.96\) | \(398\) |
| pan de maíz, mezcla seca | 1 oz | \(28.35\) | \(119\) | \(3.46\) | \(232\) |
| harina de maíz | 1 taza | \(157\) | \(581\) | \(2.75\) | \(11\) |
| cuscús | 1 taza | \(173\) | \(650\) | \(1.11\) | \(17\) |
| cruasanes | 1 oz | \(28.35\) | \(115\) | \(5.95\) | \(132\) |
| crutones | \(\frac{1}{2}\)oz | \(14.2\) | \(66\) | \(2.6\) | \(155\) |
| fideos de huevo | 1 taza | \(38\) | \(146\) | \(1.69\) | \(8\) |
| Magdalenas inglesas | 1 oz | \(28.35\) | \(67\) | \(0.51\) | \(132\) |
| pan focaccia | 1 pieza | \(57\) | \(142\) | \(4.5\) | \(320\) |
| Pan francés | 1 oz | \(28.35\) | \(77\) | \(0.69\) | \(171\) |
| pan frito | 1 pieza | \(152\) | \(502\) | \(18.57\) | \(500\) |
| sécula | 1 cda | \(9.7\) | \(36\) | \(0.12\) | \(0\) |
| bollos de hamburguesa o hotdog | 1 rollo | \(44\) | \(123\) | \(1.72\) | \(217\) |
| mijo | 1 taza | \(200\) | \(756\) | \(8.44\) | \(10\) |
| pan multigrano | 1 oz | \(28.35\) | \(75\) | \(1.2\) | \(108\) |
| pan naan | 1 pieza | \(90\) | \(262\) | \(5.09\) | \(418\) |
| avena | 1 taza | \(81\) | \(307\) | \(5.28\) | \(5\) |
| pasta | 1 taza | \(91\) | \(338\) | \(1.37\) | \(5\) |
| masa de filo | 1 oz | \(28.35\) | \(85\) | \(1.7\) | \(137\) |
| corteza de pastel, refrigerada | 1 corteza | \(229\) | \(1019\) | \(58.3\) | \(937\) |
| pan de pita | 1 oz | \(28.35\) | \(8\) | \(0.34\) | \(152\) |
| papas fritas | 1 oz | \(28\) | \(149\) | \(9.51\) | \(148\) |
| harina de papa | 1 taza | \(160\) | \(571\) | \(0.54\) | \(88\) |
| pretzels | 1 oz | \(28.35\) | \(109\) | \(0.83\) | \(352\) |
| hojaldre, congelado | 1 oz | \(28.35\) | \(156\) | \(10.8\) | \(71\) |
| cereal de arroz inflado | 1 taza | \(14\) | \(56\) | \(0.07\) | \(0\) |
| quinua | 1 taza | \(170\) | \(626\) | \(10.32\) | \(8\) |
| fideos ramen | 1 paquete | \(81\) | \(356\) | \(14.25\) | \(1503\) |
| harina de arroz | 1 taza | \(158\) | \(578\) | \(2.24\) | \(0\) |
| fideos de arroz | 2 oz | \(57\) | \(207\) | \(0.32\) | \(104\) |
| arroz, integral | 1 taza | \(185\) | \(679\) | \(5.92\) | \(9\) |
| arroz, blanco | 1 taza | \(185\) | \(675\) | \(1.22\) | \(9\) |
| arroz, salvaje | 1 taza | \(160\) | \(571\) | \(1.73\) | \(11\) |
| harina de centeno | 1 taza | \(128\) | \(416\) | \(2.84\) | \(3\) |
| galletas saladas | 5 galletas | \(14.9\) | \(62\) | \(1.29\) | \(140\) |
| cáscaras de taco | 1 caparazón | \(12.9\) | \(61\) | \(2.81\) | \(42\) |
| chips de tortilla | 1 oz | \(28.35\) | \(134\) | \(5.86\) | \(93\) |
| tortillas | 1 tortilla | \(49\) | \(146\) | \(3.71\) | \(364\) |
| cáscaras tostadas | 1 pieza | \(12.3\) | \(58\) | \(2.88\) | \(81\) |
| pan de trigo | 1 rebanada | \(29\) | \(79\) | \(1.31\) | \(137\) |
| harina de trigo | 1 taza | \(125\) | \(455\) | \(1.22\) | \(2\) |
| rollos de trigo | 1 rollo | \(28\) | \(76\) | \(1.76\) | \(147\) |
| pan blanco | 1 rebanada | \(29\) | \(77\) | \(0.97\) | \(142\) |
| envoltorios de wonton | 1 oz | \(28.35\) | \(82\) | \(0.43\) | \(162\) |
Frutas y Verduras
| medida común | masa (g) | calorías | grasa (g) | sodio (mg) | |
|---|---|---|---|---|---|
| calabaza bellota | 1 taza | \(140\) | \(56\) | \(0.14\) | \(4\) |
| chiles anchos, secos | 1 pimiento | \(17\) | \(48\) | \(1.39\) | \(7\) |
| jugo de manzana | 1 taza | \(248\) | \(114\) | \(0.32\) | \(10\) |
| jugo de manzana, concentrado congelado | 6 fl oz | \(211\) | \(350\) | \(0.78\) | \(53\) |
| manzanas | 1 taza | \(110\) | \(53\) | \(0.14\) | \(0\) |
| puré de manzana | 1 taza | \(246\) | \(167\) | \(0.42\) | \(5\) |
| albaricoques | 1 taza | \(155\) | \(74\) | \(0.6\) | \(2\) |
| albaricoques, enlatados | 1 taza | \(219\) | \(182\) | \(0.24\) | \(9\) |
| alcachofas | 1 alcachofa | \(128\) | \(60\) | \(0.19\) | \(120\) |
| espárragos | 1 taza | \(134\) | \(27\) | \(0.16\) | \(3\) |
| aguacates | 1 taza | \(150\) | \(240\) | \(22\) | \(10\) |
| brotes de bambú, enlatados | 1 taza | \(131\) | \(25\) | \(0.52\) | \(9\) |
| plátanos | 1 taza | \(225\) | \(200\) | \(0.74\) | \(2\) |
| remolachas | 1 taza | \(136\) | \(58\) | \(0.23\) | \(106\) |
| remolachas, enlatadas | 1 taza | \(246\) | \(74\) | \(0.22\) | \(352\) |
| pimientos morrones, verdes | 1 taza | \(149\) | \(30\) | \(0.25\) | \(4\) |
| pimientos morrones, rojos | 1 taza | \(149\) | \(46\) | \(0.45\) | \(6\) |
| moras | 1 taza | \(144\) | \(62\) | \(0.71\) | \(1\) |
| arándanos | 1 taza | \(148\) | \(84\) | \(0.49\) | \(1\) |
| arándanos, congelados | 1 taza | \(155\) | \(79\) | \(0.99\) | \(2\) |
| brocolli | 1 taza | \(91\) | \(31\) | \(0.34\) | \(30\) |
| brócoli, congelado | 10 oz | \(95\) | \(28\) | \(0.32\) | \(16\) |
| coles de bruselas | 1 taza | \(88\) | \(38\) | \(0.26\) | \(22\) |
| coles de bruselas, congeladas | \(\frac{1}{2}\)taza | \(95\) | \(39\) | \(0.39\) | \(10\) |
| calabaza | 1 taza | \(140\) | \(63\) | \(0.14\) | \(6\) |
| col | \(\frac{1}{2}\)taza | \(35\) | \(8\) | \(0.06\) | \(6\) |
| melón | 1 taza | \(177\) | \(60\) | \(0.34\) | \(28\) |
| zanahorias | 1 taza | \(128\) | \(52\) | \(0.31\) | \(88\) |
| coliflor | 1 taza | \(107\) | \(27\) | \(0.3\) | \(32\) |
| apio | 1 taza | \(101\) | \(16\) | \(0.17\) | \(81\) |
| chayote | 1 taza | \(132\) | \(25\) | \(0.17\) | \(3\) |
| cerezas | 1 taza | \(138\) | \(87\) | \(0.28\) | \(0\) |
| cebollino | 1 cda | \(3\) | \(1\) | \(0.02\) | \(0\) |
| clementinas | 1 fruta | \(74\) | \(35\) | \(0.11\) | \(1\) |
| coco | 1 taza | \(80\) | \(283\) | \(26.79\) | \(16\) |
| collards | 1 taza | \(36\) | \(12\) | \(0.22\) | \(6\) |
| maíz | 1 taza | \(145\) | \(125\) | \(1.96\) | \(22\) |
| maíz, congelado | 1 taza | \(136\) | \(120\) | \(1.06\) | \(4\) |
| arándanos | 1 taza | \(110\) | \(51\) | \(0.14\) | \(2\) |
| arándanos, secos | \(\frac{1}{4}\)taza | \(40\) | \(123\) | \(0.44\) | \(2\) |
| salsa de arándano, enlatada | 1 taza | \(277\) | \(440\) | \(0.42\) | \(14\) |
| pepino | 1 taza | \(133\) | \(16\) | \(0.21\) | \(3\) |
| grosellas | 1 taza | \(112\) | \(63\) | \(0.22\) | \(1\) |
| fechas | 1 fecha | \(24\) | \(66\) | \(0.04\) | \(0\) |
| edamame, congelado | 1 taza | \(118\) | \(129\) | \(5.58\) | \(7\) |
| berenjena | 1 taza | \(82\) | \(20\) | \(0.15\) | \(2\) |
| feijoa | 1 taza | \(243\) | \(148\) | \(1.02\) | \(7\) |
| higos | 1 grande | \(64\) | \(47\) | \(0.19\) | \(1\) |
| coctel de frutas, enlatado | 1 taza | \(242\) | \(138\) | \(0.17\) | \(15\) |
| jugo de uva | 1 taza | \(253\) | \(152\) | \(0.33\) | \(13\) |
| pomelo | 1 taza | \(230\) | \(74\) | \(0.23\) | \(0\) |
| uvas | 1 taza | \(151\) | \(104\) | \(0.24\) | \(3\) |
| judías verdes | 1 taza | \(100\) | \(31\) | \(0.22\) | \(6\) |
| judías verdes, enlatadas | 1 taza | \(135\) | \(28\) | \(0.55\) | \(362\) |
| judías verdes, congeladas | 1 taza | \(121\) | \(47\) | \(0.25\) | \(4\) |
| guayabas | 1 taza | \(165\) | \(112\) | \(1.57\) | \(3\) |
| corazones de palmas, enlatados | 1 taza | \(146\) | \(41\) | \(0.91\) | \(622\) |
| maíz, enlatado | 1 taza | \(165\) | \(119\) | \(1.45\) | \(569\) |
| melaza | 1 taza | \(170\) | \(61\) | \(0.24\) | \(31\) |
| jalapeños | 1 taza | \(90\) | \(26\) | \(0.33\) | \(3\) |
| jícama | 1 taza | \(120\) | \(46\) | \(0.11\) | \(5\) |
| col rizada | 1 taza | \(16\) | \(8\) | \(0.15\) | \(6\) |
| puerros | 1 taza | \(89\) | \(54\) | \(0.27\) | \(18\) |
| jugo de limón | 1 taza | \(244\) | \(54\) | \(0.59\) | \(2\) |
| cáscara de limón | 1 cda | \(6\) | \(3\) | \(0.02\) | \(0\) |
| limonada, concentrado congelado | 1 fl oz | \(36.5\) | \(72\) | \(0.26\) | \(3\) |
| limones | 1 taza | \(212\) | \(61\) | \(0.64\) | \(4\) |
| lechuga, butterhead | 1 taza | \(55\) | \(7\) | \(0.12\) | \(3\) |
| lechuga, hoja verde | 1 taza | \(36\) | \(5\) | \(0.05\) | \(10\) |
| lechuga, iceberg | 1 taza | \(72\) | \(10\) | \(0.1\) | \(7\) |
| lechuga, hoja roja | 1 taza | \(28\) | \(4\) | \(0.06\) | \(7\) |
| lechuga, lechuga romana | 1 taza | \(47\) | \(8\) | \(0.14\) | \(4\) |
| limas | 1 lima | \(67\) | \(20\) | \(0.13\) | \(1\) |
| Naranjas mandarinas, enlatadas | 1 taza | \(252\) | \(154\) | \(0.25\) | \(15\) |
| mangos | 1 taza | \(165\) | \(99\) | \(0.63\) | \(2\) |
| cerezas al marrasquino | 1 cereza | \(5\) | \(8\) | \(0.01\) | \(0\) |
| puré de papas, hojuelas deshidratadas | 1 taza | \(60\) | \(212\) | \(0.25\) | \(46\) |
| setas | 1 taza | \(70\) | \(15\) | \(0.24\) | \(4\) |
| nopales | 1 taza | \(86\) | \(14\) | \(0.08\) | \(18\) |
| okra | 1 taza | \(100\) | \(33\) | \(0.19\) | \(7\) |
| aceitunas, enlatadas | 1 cda | \(8.4\) | \(10\) | \(0.9\) | \(62\) |
| cebollas | 1 taza | \(160\) | \(64\) | \(0.16\) | \(6\) |
| cebollas, congeladas, picadas | 10 oz | \(95\) | \(28\) | \(0.1\) | \(11\) |
| jugo de naranja | 1 taza | \(249\) | \(122\) | \(0.3\) | \(5\) |
| jugo de naranja, concentrado congelado | 1 taza | \(262\) | \(388\) | \(0.66\) | \(18\) |
| cáscara de naranja | 1 cda | \(6\) | \(6\) | \(0.01\) | \(0\) |
| naranjas | 1 taza | \(180\) | \(85\) | \(0.22\) | \(0\) |
| papayas | 1 taza | \(145\) | \(62\) | \(0.38\) | \(12\) |
| chirivías | 1 taza | \(133\) | \(100\) | \(0.4\) | \(13\) |
| melocotones | 1 taza | \(154\) | \(60\) | \(0.38\) | \(0\) |
| melocotones, enlatados | 1 taza | \(251\) | \(136\) | \(0.08\) | \(13\) |
| peras | 1 taza | \(140\) | \(80\) | \(0.2\) | \(1\) |
| peras, enlatadas | 1 taza | \(251\) | \(143\) | \(0.08\) | \(13\) |
| guisantes | 1 taza | \(145\) | \(117\) | \(0.58\) | \(7\) |
| chícharos, congelados | 1 taza | \(134\) | \(103\) | \(0.54\) | \(145\) |
| encurtidos, eneldo | 1 lanza | \(35\) | \(4\) | \(0.1\) | \(283\) |
| encurtidos, dulces | 1 taza | \(160\) | \(146\) | \(0.66\) | \(731\) |
| piña | 1 taza | \(165\) | \(82\) | \(0.2\) | \(2\) |
| piña, enlatada | 1 taza | \(181\) | \(109\) | \(0.2\) | \(2\) |
| plátano | 1 taza | \(148\) | \(181\) | \(0.55\) | \(6\) |
| ciruelas | 1 taza | \(165\) | \(76\) | \(0.46\) | \(0\) |
| jugo de granada | 1 taza | \(1249\) | \(134\) | \(0.72\) | \(22\) |
| granadas | \(\frac{1}{2}\)taza | \(87\) | \(72\) | \(1.02\) | \(3\) |
| hongos portabella | 1 taza | \(86\) | \(19\) | \(0.3\) | \(8\) |
| papas, papas fritas congeladas | \(\frac{1}{2}\)taza | \(105\) | \(86\) | \(0.65\) | \(23\) |
| papas rojas | \(\frac{1}{2}\)taza | \(75\) | \(52\) | \(0.11\) | \(14\) |
| papas, rojizo | \(\frac{1}{2}\)taza | \(75\) | \(59\) | \(0.06\) | \(4\) |
| chumbos | 1 unidad | \(149\) | \(61\) | \(0.76\) | \(7\) |
| calabaza | 1 taza | \(116\) | \(30\) | \(0.12\) | \(1\) |
| calabaza, enlatada | 1 taza | \(245\) | \(83\) | \(0.69\) | \(12\) |
| rábanos | 1 taza | \(116\) | \(19\) | \(0.12\) | \(45\) |
| pasas | 1 taza | \(165\) | \(493\) | \(0.76\) | \(18\) |
| frambuesas | 1 taza | \(123\) | \(64\) | \(0.8\) | \(1\) |
| ruibarbo | 1 taza | \(122\) | \(26\) | \(0.24\) | \(5\) |
| chucrut | 1 taza | \(142\) | \(27\) | \(0.2\) | \(939\) |
| chiles serranos | 1 taza | \(105\) | \(34\) | \(0.46\) | \(10\) |
| chalotes | 1 cda | \(10\) | \(7\) | \(0.01\) | \(1\) |
| setas shiitake | 1 pieza | \(19\) | \(6\) | \(0.09\) | \(2\) |
| soja | 1 taza | \(256\) | \(376\) | \(17.41\) | \(38\) |
| espinacas | 1 taza | \(30\) | \(7\) | \(0.12\) | \(24\) |
| espinacas congeladas | 1 taza | \(156\) | \(45\) | \(0.89\) | \(115\) |
| fresas | 1 taza | \(152\) | \(49\) | \(0.46\) | \(2\) |
| fresas congeladas | 1 taza | \(221\) | \(77\) | \(0.24\) | \(4\) |
| calabaza de verano | 1 taza | \(113\) | \(18\) | \(0.2\) | \(2\) |
| cebollas dulces | 1 porción | \(148\) | \(47\) | \(0.12\) | \(12\) |
| camote | 1 taza | \(133\) | \(114\) | \(0.07\) | \(73\) |
| batata, enlatada | 1 taza | \(196\) | \(212\) | \(0.63\) | \(76\) |
| Acelga | 1 taza | \(36\) | \(7\) | \(0.07\) | \(77\) |
| mandarinas | 1 taza | \(195\) | \(103\) | \(0.6\) | \(4\) |
| taro | 1 taza | \(104\) | \(116\) | \(0.21\) | \(11\) |
| tomatillos | 1 tomatillo | \(34\) | \(11\) | \(0.35\) | \(0\) |
| jugo de tomate, enlatado | 1 taza | \(243\) | \(41\) | \(0.7\) | \(615\) |
| salsa de tomate, enlatada | 1 taza | \(245\) | \(59\) | \(0.74\) | \(1161\) |
| sopa de tomate, enlatada, condensada | 1 taza | \(148\) | \(98\) | \(0.65\) | \(558\) |
| tomates | 1 taza | \(149\) | \(27\) | \(0.3\) | \(7\) |
| tomates, secados al sol | 1 taza | \(54\) | \(139\) | \(1.6\) | \(58\) |
| hojas de nabo | 1 taza | \(55\) | \(18\) | \(0.16\) | \(22\) |
| nabos | 1 taza | \(130\) | \(36\) | \(0.13\) | \(87\) |
| castañas de agua, enlatadas | \(\frac{1}{2}\)taza | \(70\) | \(35\) | \(0.04\) | \(6\) |
| sandía | 1 taza | \(154\) | \(46\) | \(0.23\) | \(2\) |
| calabaza de invierno | 1 taza | \(116\) | \(39\) | \(0.15\) | \(5\) |
| ñame | 1 taza | \(150\) | \(177\) | \(0.26\) | \(14\) |
| calabacín | 1 taza | \(124\) | \(21\) | \(0.4\) | \(10\) |
Carne
| medida común | masa (g) | calorías | grasa (g) | sodio (mg) | |
|---|---|---|---|---|---|
| tocino | 1 rebanada | \(26\) | \(106\) | \(10.21\) | \(122\) |
| bratwurst | 2.33 oz | \(66\) | \(196\) | \(17.38\) | \(560\) |
| pierna de pollo | 3 oz | \(85\) | \(182\) | \(13.56\) | \(71\) |
| muslo de pollo | 1 pieza | \(193\) | \(427\) | \(32.06\) | \(156\) |
| ala de pollo | 1 pieza | \(107\) | \(204\) | \(13.75\) | \(90\) |
| pollo, carne ligera | 1 lb | \(88\) | \(100\) | \(1.45\) | \(60\) |
| chorizo | 1 oz | \(28.35\) | \(129\) | \(10.85\) | \(350\) |
| bacalao | 3 oz | \(85\) | \(61\) | \(0.17\) | \(93\) |
| cangrejo | 3 oz | \(85\) | \(73\) | \(0.82\) | \(251\) |
| cangrejo de río | 3 oz | \(85\) | \(61\) | \(0.82\) | \(53\) |
| alce | 1 oz | \(28.35\) | \(31\) | \(0.41\) | \(16\) |
| carne molida, 70% magra | 4 oz | \(113\) | \(375\) | \(33.9\) | \(75\) |
| carne molida, 90% magra | 4 oz | \(113\) | \(199\) | \(11.3\) | \(75\) |
| carne de cerdo molida, 84% magra | 4 oz | \(113\) | \(246\) | \(18.08\) | \(77\) |
| carne de cerdo molida, 96% magra | 4 oz | \(113\) | \(137\) | \(4.52\) | \(76\) |
| pavo molido, 85% magro | 4 oz | \(85\) | \(153\) | \(10.66\) | \(46\) |
| pavo molido, 93% magro | 1 oz | \(28.35\) | \(43\) | \(2.36\) | \(20\) |
| fletán | 3 oz | \(85\) | \(77\) | \(1.13\) | \(58\) |
| jamón | 1 oz | \(28.35\) | \(38\) | \(1.53\) | \(319\) |
| perritos calientes | 1 pieza | \(51\) | \(141\) | \(12.33\) | \(498\) |
| kielbasa | 3 oz | \(85\) | \(276\) | \(25.19\) | \(789\) |
| cordero | 1 oz | \(28.35\) | \(38\) | \(1.5\) | \(18\) |
| langosta | 1 langosta | \(150\) | \(116\) | \(1.12\) | \(634\) |
| mahimahi | 3 oz | \(85\) | \(72\) | \(0.6\) | \(75\) |
| pepperoni | 3 oz | \(85\) | \(428\) | \(39.34\) | \(1345\) |
| costillas de cerdo | 1 costilla | \(128\) | \(242\) | \(15.13\) | \(81\) |
| salchicha de cerdo | 1 pieza | \(25\) | \(72\) | \(6.2\) | \(185\) |
| lomo de cerdo | 3 oz | \(85\) | \(102\) | \(3\) | \(44\) |
| salmón | 1 filete | \(108\) | \(373\) | \(12.34\) | \(55\) |
| camarón | 3 oz | \(85\) | \(72\) | \(0.43\) | \(101\) |
| tofu | \(\frac{1}{2}\)taza | \(126\) | \(98\) | \(5.25\) | \(15\) |
| trucha | 1 filete | \(79\) | \(111\) | \(4.88\) | \(40\) |
| atún, enlatado | 1 oz | \(28.35\) | \(24\) | \(0.27\) | \(70\) |
| pavo | 1 porción | \(85\) | \(92\) | \(2.12\) | \(105\) |
Nueces, Frijoles y Semillas
| medida común | masa (g) | calorías | grasa (g) | sodio (mg) | |
|---|---|---|---|---|---|
| almendras | 1 taza | \(143\) | \(828\) | \(71.4\) | \(1\) |
| frijoles horneados, enlatados | 1 taza | \(254\) | \(239\) | \(0.94\) | \(871\) |
| frijoles negros, enlatados | 1 taza | \(240\) | \(218\) | \(0.7\) | \(331\) |
| frijoles negros, secos | 1 taza | \(194\) | \(662\) | \(2.75\) | \(10\) |
| guisantes de ojos balck-eyed, enlatados | 1 taza | \(240\) | \(185\) | \(1.32\) | \(703\) |
| guisantes de ojos negros, secos | 1 taza | \(167\) | \(561\) | \(2.1\) | \(27\) |
| habas (habas), enlatadas | 1 taza | \(256\) | \(182\) | \(0.56\) | \(1160\) |
| habas (habas), secas | 1 taza | \(150\) | \(512\) | \(2.3\) | \(20\) |
| anacardo | 1 oz | \(28.35\) | \(157\) | \(12.43\) | \(3\) |
| semillas de chía | 1 oz | \(28.35\) | \(138\) | \(8.71\) | \(5\) |
| garbanzos (garbanzos), enlatados | 1 taza | \(240\) | \(211\) | \(4.68\) | \(667\) |
| garbanzos (garbanzos), secos | 1 taza | \(200\) | \(756\) | \(12.08\) | \(48\) |
| linaza | 1 cda | \(10.3\) | \(55\) | \(4.34\) | \(3\) |
| frijoles grandes del norte, enlatados | 1 taza | \(262\) | \(299\) | \(1.02\) | \(969\) |
| gran frijol norteño, seco | 1 taza | \(183\) | \(620\) | \(2.09\) | \(26\) |
| frijoles, enlatados | 1 taza | \(256\) | \(215\) | \(1.54\) | \(758\) |
| frijoles, secos | 1 taza | \(184\) | \(613\) | \(1.53\) | \(44\) |
| lentejas, secas | 1 taza | \(192\) | \(676\) | \(2.04\) | \(12\) |
| frijoles lima, enlatados | 1 taza | \(241\) | \(190\) | \(0.41\) | \(810\) |
| habas lima, congeladas | 1 taza | \(164\) | \(216\) | \(0.72\) | \(85\) |
| nueces de macadamia | 1 taza | \(134\) | \(962\) | \(101.53\) | \(7\) |
| frijol azul marino, enlatado | 1 taza | \(262\) | \(296\) | \(1.13\) | \(880\) |
| frijol azul marino, seco | 1 taza | \(208\) | \(701\) | \(3.12\) | \(10\) |
| mantequilla de maní | 2 cdas | \(32\) | \(191\) | \(16.22\) | \(136\) |
| cacahuetes | 1 oz | \(28.35\) | \(166\) | \(14.08\) | \(116\) |
| pacanas | 1 taza | \(109\) | \(753\) | \(78.45\) | \(0\) |
| piñones | 1 taza | \(135\) | \(909\) | \(92.3\) | \(3\) |
| frijoles pintos, enlatados | 1 taza | \(240\) | \(197\) | \(1.34\) | \(643\) |
| frijoles pintos, secos | 1 taza | \(193\) | \(670\) | \(2.37\) | \(23\) |
| pistachos | 1 taza | \(123\) | \(689\) | \(55.74\) | \(1\) |
| semillas de calabaza | 1 taza | \(129\) | \(721\) | \(63.27\) | \(9\) |
| semillas de sésamo | 1 taza | \(144\) | \(825\) | \(71.52\) | \(16\) |
| semillas de girasol | 1 taza | \(46\) | \(269\) | \(23.67\) | \(4\) |
Lácteos
| medida común | masa (g) | calorías | grasa (g) | sodio (mg) | |
|---|---|---|---|---|---|
| leche de almendras | 1 taza | \(262\) | \(39\) | \(2.88\) | \(186\) |
| queso azul | 1 oz | \(28.35\) | \(100\) | \(8.15\) | \(325\) |
| mantequilla | 1 palmadita | \(5\) | \(36\) | \(4.06\) | \(1\) |
| queso cheddar | 1 taza | \(132\) | \(533\) | \(43.97\) | \(862\) |
| leche de coco | 1 taza | \(226\) | \(445\) | \(48.21\) | \(29\) |
| requesón | 4 oz | \(113\) | \(111\) | \(4.86\) | \(411\) |
| queso crema | 1 cda | \(14.5\) | \(51\) | \(4.99\) | \(46\) |
| clara de huevo | 1 grande | \(33\) | \(17\) | \(0.06\) | \(55\) |
| yema de huevo | 1 grande | \(17\) | \(55\) | \(4.51\) | \(8\) |
| huevos | 1 grande | \(50\) | \(72\) | \(4.76\) | \(71\) |
| leche evaporada | 1 taza | \(252\) | \(270\) | \(5.04\) | \(252\) |
| queso feta | 1 taza | \(150\) | \(396\) | \(31.92\) | \(1376\) |
| crema batida pesada | 1 taza | \(120\) | \(408\) | \(43.3\) | \(32\) |
| margarina | 1 cda | \(14.2\) | \(101\) | \(11.38\) | \(4\) |
| leche, 1% | 1 taza | \(244\) | \(102\) | \(2.37\) | \(107\) |
| leche, 2% | 1 taza | \(244\) | \(122\) | \(4.83\) | \(115\) |
| leche descremada | 1 taza | \(245\) | \(83\) | \(0.2\) | \(103\) |
| leche entera | 1 taza | \(244\) | \(149\) | \(7.93\) | \(105\) |
| queso mozzarella | 1 taza | \(132\) | \(389\) | \(26.11\) | \(879\) |
| Queso parmesano | 1 taza | \(100\) | \(420\) | \(27.84\) | \(1804\) |
| leche en polvo | 1 taza | \(68\) | \(243\) | \(0.49\) | \(373\) |
| queso fresco | 1 taza | \(122\) | \(365\) | \(29.06\) | \(916\) |
| leche de arroz | 1 taza | \(240\) | \(113\) | \(2.33\) | \(94\) |
| crema agria, luz | 1 cda | \(12\) | \(16\) | \(1.27\) | \(10\) |
| leche de soja | 1 taza | \(243\) | \(80\) | \(3.91\) | \(90\) |
| Queso Suizo | 1 taza | \(132\) | \(519\) | \(40.91\) | \(247\) |
| yogur | 6 oz | \(170\) | \(107\) | \(2.64\) | \(119\) |
Otros
| medida común | masa (g) | calorías | grasa (g) | sodio (mg) | |
|---|---|---|---|---|---|
| sirope de agave | 1 cucharadita | \(6.9\) | \(21\) | \(0.03\) | \(0\) |
| pimienta de Jamaica | 1 cucharadita | \(1.9\) | \(5\) | \(0.17\) | \(1\) |
| polvo de hornear | 1 cucharadita | \(4.6\) | \(2\) | \(0\) | \(488\) |
| bicarbonato de sodio | 1 cucharadita | \(4.6\) | \(0\) | \(0\) | \(1259\) |
| vinagre balsámico | 1 cda | \(16\) | \(14\) | \(0\) | \(4\) |
| salsa asada | 1 cda | \(17\) | \(29\) | \(0.11\) | \(175\) |
| albahaca | 1 cucharadita | \(0.7\) | \(2\) | \(0.03\) | \(1\) |
| hoja de laurel | 1 cucharadita | \(0.6\) | \(2\) | \(0.05\) | \(0\) |
| pimienta negra | 1 cucharadita | \(2.3\) | \(6\) | \(0.07\) | \(0\) |
| azúcar moreno | 1 cucharadita | \(3\) | \(11\) | \(0\) | \(1\) |
| aceite de canola | 1 cda | \(14\) | \(124\) | \(14\) | \(0\) |
| caldo de pollo | 1 cubo | \(4.8\) | \(10\) | \(0.23\) | \(1152\) |
| caldo de pollo | 1 taza | \(249\) | \(15\) | \(0.52\) | \(924\) |
| chile en polvo | 1 cucharadita | \(2.7\) | \(8\) | \(0.39\) | \(77\) |
| sirope de chocolate | 1 taza | \(304\) | \(1064\) | \(27.06\) | \(1052\) |
| cilantro | \(\frac{1}{4}\)taza | \(4\) | \(1\) | \(0.02\) | \(2\) |
| canela | 1 cucharadita | \(2.6\) | \(6\) | \(0.03\) | \(0\) |
| clavo de olor | 1 cucharadita | \(2.1\) | \(6\) | \(0.27\) | \(6\) |
| cacao en polvo | 1 taza | \(86\) | \(196\) | \(11.78\) | \(18\) |
| aceite de coco | 1 cda | \(13.6\) | \(121\) | \(13.47\) | \(0\) |
| café | 1 fl oz | \(29.6\) | \(0\) | \(0.01\) | \(1\) |
| jarabe de maíz | 1 taza | \(341\) | \(965\) | \(0.68\) | \(211\) |
| maicena | 1 taza | \(138\) | \(488\) | \(0.06\) | \(12\) |
| crema de sopa de pollo | \(\frac{1}{2}\)taza | \(126\) | \(113\) | \(7.27\) | \(885\) |
| crema de sopa de champiñones | \(\frac{1}{2}\)taza | \(126\) | \(100\) | \(6.68\) | \(871\) |
| crema de tártaro | 1 cucharadita | \(3\) | \(8\) | \(0\) | \(2\) |
| comino | 1 cucharadita | \(2.1\) | \(8\) | \(0.47\) | \(4\) |
| curry en polvo | 1 cucharadita | \(2\) | \(6\) | \(0.28\) | \(1\) |
| eneldo | 1 cucharadita | \(2.1\) | \(6\) | \(0.31\) | \(0\) |
| dulce de leche | 1 cda | \(19\) | \(60\) | \(1.4\) | \(25\) |
| salsa de enchilada | \(\frac{1}{4}\)taza | \(56\) | \(17\) | \(0.51\) | \(306\) |
| ajo | 1 clavo | \(3\) | \(4\) | \(0.01\) | \(0.5\) |
| ajo en polvo | 1 cucharadita | \(3.1\) | \(10\) | \(0.02\) | \(2\) |
| jengibre | 1 cucharadita | \(1.8\) | \(6\) | \(0.08\) | \(0\) |
| salsa, enlatada | 1 taza | \(233\) | \(1\) | \(5.5\) | \(1305\) |
| miel | 1 taza | \(339\) | \(25\) | \(0\) | \(14\) |
| rábano picante | 1 cucharadita | \(5\) | \(35\) | \(0.03\) | \(21\) |
| salsa picante | 1 cucharadita | \(4.7\) | \(56\) | \(0.02\) | \(124\) |
| hummus | 1 cda | \(15\) | \(17\) | \(1.44\) | \(57\) |
| Aderezo italiano | 1 cda | \(14.7\) | \(35\) | \(3.1\) | \(146\) |
| mermeladas, jaleas y conservas | 1 cda | \(20\) | \(56\) | \(0.01\) | \(6\) |
| ketchup | 1 cda | \(17\) | \(17\) | \(0.02\) | \(154\) |
| manteca de cerdo | 1 cda | \(12.8\) | \(115\) | \(12.8\) | \(0\) |
| sirope de arce | 1 cda | \(20\) | \(52\) | \(0.01\) | \(2\) |
| malvaviscos, mini | 1 taza | \(50\) | \(159\) | \(0.1\) | \(40\) |
| mayonesa | 1 cda | \(15\) | \(103\) | \(11.67\) | \(73\) |
| melaza | 1 taza | \(337\) | \(977\) | \(0.34\) | \(125\) |
| mostaza | 1 cucharadita | \(5\) | \(3\) | \(0.17\) | \(55\) |
| mostaza en polvo | 1 cucharadita | \(2\) | \(10\) | \(0.72\) | \(0\) |
| aceite de oliva | 1 cda | \(13.5\) | \(119\) | \(13.5\) | \(0\) |
| cebolla en polvo | 1 cucharadita | \(2.4\) | \(8\) | \(0.02\) | \(2\) |
| mezcla de sopa de cebolla | 1 cda | \(7.5\) | \(22\) | \(0.03\) | \(602\) |
| orégano | 1 cucharadita | \(1\) | \(3\) | \(0.04\) | \(0\) |
| pimentón | 1 cucharadita | \(2.3\) | \(6\) | \(0.3\) | \(2\) |
| perejil | 1 cucharadita | \(0.5\) | \(1\) | \(0.03\) | \(2\) |
| salsa de pasta | \(\frac{1}{2}\)taza | \(132\) | \(66\) | \(2.13\) | \(577\) |
| pesto | \(\frac{1}{4}\)taza | \(63\) | \(263\) | \(23.69\) | \(380\) |
| salsa de pizza | \(\frac{1}{4}\)taza | \(63\) | \(34\) | \(0.72\) | \(219\) |
| condimento avícola | 1 cucharadita | \(1.5\) | \(5\) | \(0.11\) | \(0\) |
| azúcar en polvo | 1 taza | \(120\) | \(467\) | \(0\) | \(2\) |
| aderezo rancho | 1 cda | \(15\) | \(64\) | \(6.68\) | \(135\) |
| romero | 1 cucharadita | \(1.2\) | \(4\) | \(0.18\) | \(1\) |
| salvia | 1 cucharadita | \(0.7\) | \(2\) | \(0.09\) | \(0\) |
| salsa | 2 cdas | \(36\) | \(10\) | \(0.06\) | \(256\) |
| sal | 1 cucharadita | \(6\) | \(0\) | \(0\) | \(2325\) |
| acortamiento | 1 cda | \(12.8\) | \(113\) | \(12.8\) | \(0\) |
| salsa de soja | 1 cda | \(16\) | \(8\) | \(0.09\) | \(879\) |
| azúcar | 1 paquete | \(2.8\) | \(11\) | \(0\) | \(0\) |
| salsa agridulce | 2 cdas | \(35\) | \(52\) | \(0.01\) | \(130\) |
| condimento para tacos | 2 cdta | \(5.7\) | \(18\) | \(0\) | \(411\) |
| salsa tártara | 2 cdas | \(30\) | \(63\) | \(5.01\) | \(200\) |
| té, negro | 1 fl oz | \(29.6\) | \(0\) | \(0\) | \(1\) |
| té, verde | 1 taza | \(245\) | \(2\) | \(0\) | \(0\) |
| salsa teriyaki | 1 cda | \(18\) | \(16\) | \(0\) | \(690\) |
| tomillo | 1 cucharadita | \(1\) | \(3\) | \(0.01\) | \(1\) |
| extracto de vainilla | 1 cucharadita | \(4.2\) | \(12\) | \(0\) | \(0\) |
| caldo de verduras | 1 taza | \(221\) | \(11\) | \(0.15\) | \(654\) |
| vinagre | 1 cda | \(14.9\) | \(3\) | \(0\) | \(0\) |
| wasabi | 1 cda | \(20\) | \(58\) | \(2.18\) | \(678\) |
| agua | 1 fl oz | \(29.6\) | \(0\) | \(0\) | \(1\) |
| berros | 1 taza | \(34\) | \(4\) | \(0.03\) | \(14\) |
| Salsa Worcestershire | 1 cda | \(17\) | \(13\) | \(0\) | \(167\) |
| levadura | 1 cucharadita | \(4\) | \(13\) | \(0.3\) | \(2\) |
Las etiquetas de los alimentos envasados indican la cantidad de nutrientes diferentes que contienen. Esto es lo que dicen algunas etiquetas de alimentos diferentes sobre su contenido de sodio.
- galletas de queso, 351 mg, 14% valor diario
- chips de manzana, 15 mg, < 1% valor diario
- barra de granola, 82 mg, 3% valor diario
Estimar la cantidad máxima recomendada de ingesta de sodio por día (valor 100% diario). Explica tu razonamiento.
Ejercicio\(\PageIndex{2}\): Health Claims
Para que una comida sea considerada:
- “baja en calorías” —debe tener 120 calorías o menos por cada 100 gramos de comida.
- “bajo en grasa” —debe tener 3 gramos de grasa o menos por cada 100 gramos de alimento.
- “bajo en sodio” —debe tener 140 miligramos de sodio o menos por cada 100 gramos de alimento.
g
- ¿La comida que elegiste en la actividad anterior cumple con los requisitos para ser considerada:
- bajo en calorías?
- bajo en grasa?
- bajo en sodio?
Esté preparado para explicar su razonamiento.
- Selecciona o inventa otra receta que te gustaría servir en tu restaurante que sí cumpla con los requisitos para ser considerada como baja en calorías, baja en grasa o baja en sodio. Demuestre que su receta cumple con ese requisito. Organiza tu pensamiento para que pueda ser seguido por otros.
| ingrediente | cantidad por porción | calorías por porción | grasa por porción | sodio por porción |
|---|---|---|---|---|